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Moraghan Training - Stevie G
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Sensible marathon strategy Reg. 19 mins per 5k is about 2.41 I think. You should be strong enough for that.
Easy run today to shake the legs out, just under 8mi at just under 8min/mi. Discovering some monstrous hills in Truro!
Great session to Matt and SC.
I prefer tempos on the track. Takes the hazards out of it and once you're in a rhythm I find it feels easier.
Sound sessions from Matt H and Reg, especially so soon after your 10k Matt.
10 mile "near tempo" for me today to try to work out if to take up my entry for Cabbage Patch 10 on Sunday. First run since the xc and still felt a bit heavy legged. Target was 7mm pace on quite an undulating course in Windsor Great Park and just missed that averaging 7'02. Not sure where that leaves me. Despite numerous parkruns, a club 10k, a xc, a 5*1k relay and a duathlon I've not done a proper race since a 5 miler on the 1st weekend of July in Ickenham. Don't feel trained for a 10 miler really and have Fleet 10k the week after which is more important to me (not least as age group prize a real chance unlike at CP
Nice one Dachs - doing us old blokes proud ;-)
Do it Pete! My best 2 (and only sub 59)10 milers both came out of the blue when not expecting to race them!
Tidy session MH!
"Character building" double xc today. This morning I under-estimated when it would get light and believed the forecast, so consequently ended up digging an old head torch (my newer one was in my locker at work for the run home) out at 6:40 and running in the pissing down rain! The head torch died after 15 mins and I ended up having to run topless because of nipple chaffage! So, tonight, checked the newer headtorch - battery indicator said fully charged - and set off. Started pissing it down 5 minutes later, then the head-torch kept switching to low power mode every 2 minutes, then the nips started bleeding again!! On the plus side, no ne could see me in the dark! Not sure the issue with the head torch it's a £120 piece of kit and a new battery is around £60, so not a happy bunny!
Just to get this right, you're rampaging around in dark woods, with no top on, with a non working/semi working device strapped to your head.
Imagine meeting someone like that coming the other direction
Mind you - still not as scary as some topless, lanky streak of piss bowling towards you at sub 6 pace on a pavement on the London Road I reckon ;-)
I hope to do a few of the others.
Nice work Bus, marauding through the woods like a Gruffalo.
Fleet 10k was my last proper running race, to think it's been a year is a bit scary. Commute double for me today, had a weird pain on the outbound leg, it was in my heal but soon went. The return leg was not until nearly 8pm as I was working late and it was wet and windy. I could have done with a head torch at times. That 17 miles for the day anyway. Time to ease off now for a mini taper.
SC and Dachs: congrats on the call-up. Maybe we need to get a cloth badge made up to sew onto your running vests. Something along the lines of SG emerging from the bushes saying "I monstered that".
Pete - Its a funny one - as I think xc and half marathons are a good 'twin distance' often folk are good at both, so I would have got applicants to put their half times down too, as they don't officially recognise the half times as such - just 5k & 10k. My trump card would have been the 5000m (15.46) in Aarhus, as they look at track or road. The 10k was still 'OK' I suppose in 33.52, but it was the cock up BUPA 10,000 race where I did 32.37 the year before..
Another quiet run Bus. Are you sure you're not making these up
Simon, I put my half time down anyway as well as the national and inter counties XC positions. Figured I might as well throw the kitchen sink at it. It's funny, cos my theory is often that shorter distance guys with good core strength tend to be good at XC, because it's filled with little accelerations and tests of strength.
Interesting that on the selection process Simon; so it looks like a panel have a meeting with some guidelines for selection but no firm basis. If we assume you need to be pretty much sub 16 5k at v40 and not much more at v45 does it go much higher at v50 and v55 do you reckon (asking more for a couple of others in my club than me by the way)?
Pete - the committee decisions can be controversial. they say that the BMAF champs XC, 5k and 10k are the key races. but you can put forward other times to back up your claims. for v40 you would need sub 16 comfortably or 32 or lower 10k. however sometimes the older categories can be faster than the youngsters. eg fast older vets like tim Hartley and paul ward put in times faster than those in younger age groups.
Also, and hopefully this is taken the right way, if you pick the right yr for selection your chance improve significantly. Traditionally the team for the England hosted race is stacked to the teeth but sometimes those which require longer travel sometimes have more opportunity.
I'm more like the mouse though - small, but scary (and also very hairy!)
No, I'm going to take it the wrong way, as a slur on my considerable abilities.
I think England tends to win the team golds in most age groups when its held in wales/England/Scotland but the team can get a little less strong when you have to travel to Ireland.
Ha ha - I won't either, although being in the older age group I'm now 7th in the Runbritian rankings rather than around 20th so I might even have sneaked it if it was England. But you've got Tim Hartley who did 18.40 I think at Sutton Pk ahead of me, Adrian Mussett, Andrew Grant, Paul Green, Hudspith (18.01 at Sutton Pk!!) and Whiteman infront of me also. So if they all apply to run - I'm screwed. Be interesting to see who runs in the end.
Then Richardson joins soon also. More high quality oppo
Dachs - Hmm, interesting theory, I always just go on the strength side of half runners I suppose
Also congrats to anyone who can run, at all.
My running situation has barely changed. Most injuries or niggles I've been able to manage while running a bit. This one is a real sod. Only makes it's presence felt during the 'rest phase' of the running cycle.
This means either try running with a bad style, or not at all.
I've settled now for not at all.
Just a waiting game.
🙂
Doesn't seem that long ago Ric that you were smashing big mileage out. Then I realise that was half a year ago, and we're all half a year older.
Then I realise this thread has been going over 7 1/2 years now! Attracted a few negative nellies along the way, but they tend to disappear when they realise we're stayers on here.
well...for today, that's all that can be taken for granted!
Now then, are we approaching a point on this forum where there are fewer of us without England vests than with :-). My only hope for one is to still be running in my 90's!!!
I can hardly do those at all, even with a good leg.
Currently, I can barely go into the squat, before I get a stab from the lower outside of the knee. Whereupon the whole thing collapses; or would if I didn't stop.
It's worse if I've been sitting down for a while.
Daft thing is, there's no pain or discomfort at any other time or place.
I walk about and cycle with no issues at all. It's just one position of the leg which catches me out.
🙂
'Now then, are we approaching a point on this forum where there are fewer of us without England vests than with :-). My only hope for one is to still be running in my 90's!!!'
Going for the long game then Bus? That was my fall back option, although I'm hoping to be in 'Last of the Summer wine mode' by then - Long walks, pub lunches and annoying café owners
Was doing a squat this morn...pre sesh but we probably shouldn't talk about that.
16x400m at 10k pb pace (1.22 lap) off 200m jog recovery
In true Moz training style, i clocked the 2 sessions for the week, and instantly one i didn't fancy (7m MP) and one i did (this one)
As usual, it panned out both were equal workouts
Normally i'd do 400s, max of 12, with stop recovery at a faster pace. Therefore, today being jog recovery makes it a continuous 6mile session.
Took a while to actually get a rep to hit 1.22.
Apart from one rep coming out 1.25, where i'd obviously eased down too much after a couple of 1.20s, fairly comfortably kept quicker than 1.22
Reps starting with... (average 1.21)
1x1.18
1x1.19
4x1.20
5x1.21
3x1.22
1x1.23
1x1.25
Recoveries (average 55-56)
1x52 (the last one,...so an outlier)
7x55
5x56
2x57
1x58(probably after 1.18)
Generated some serious body warmth on this one!
Simon, I've been scoping out suitable drinking establishments in Derry. Right next to the town centre, I have discovered the Bogside Inn and quite close to the hotel. Bogside of course being one of the more notorious areas from the Troubles. Looking at Streetview, opposite is a Bloody Sunday mural, and a handwritten sign saying "Brits Out - IRA".
I reckon we wander in there and, in our plummiest home counties accent, ask to see the wine list.
Big number of reps there SG.
Bus, maybe you should look at another sport. Is there an international tiddliwinks team?
Sounds a good plan Dachs - hope you get another form OK! Although I'm not sure when the 'do' goes onto though - are you going? - i'll message you. I'm in a B&B, not at the main hotel. Prime target for mugging after some drinks!
'Bus, just turn up one of the masters events. They're abroad, you're wearing a GB vet, you're an international job done.'' Nice try
...my mate plays for Scottish masters Petanque. Beat England 13-0 last time out. Years ago we were laughing about representing your country and trying to find the easiest sport to do it in. I think he wins...
Dachs - tiddlywinks is far too dangerous. You can have someone's eye out with those things! Maybe Petanque is the option....
Sounds like there's some proper damage in there to heal Ric. is it showing any sign of progress? As for single leg squats, they're easy when you have stumpy little Welsh legs like mine :-)
Crikey SG - that's some session!!!
Bit late in the day, but either you or Phil about for a long off-roader tomorrow morning?