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Moraghan Training - Stevie G
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first race tomorrow. 800 heat at 11.34 ish local time and if successful 7.40pm ish for the semi
For those that like a bit of track it is streamed live from the emaci website.
I'm itching to get started as I hate watching and waiting
Good luck son!
Back late from the session.
The coachpark they say is roughly 400m, but my readings were mostly 0.22m. While not a circle, it's still an oval, so not idea GPS material. Therefore, all readings are as accurate as we can do...
7,9,9,7 min spells, you do a lap, your partner does a lap, and repeat. 2mins in between sets. My partners were Lee n Samson, so no respite on the recoveries.
First 7min spell ..felt fast, hadn't started the watch. Doh!
9min - 1.04 to 1.08 for 4x 0.22/0.23m sections, paces 4.40-5.09
9min (2nd set - clockwise) 1.02 to 1.08 for 4x0.21-0.22m, 4.58-5.09 range
7min - 1.04-1.08, 3x0.22, 4.51-5.12 range
With both ends of the oval having fiddling cones to go round, reducing the pace, am pleased with that little rampage.
Around 3.5miles of efforts over my 16mins of running.
Good to see Bus and Pete around, I missed their mention on my last post or so - being distracted somewhat by disturbing memories.
I don't tend to get lost myself since I appear to have an inbuilt compass. I assume that's a consequence of years experiencing dawn and dusks.
🙂
Had a 5min look through times and stuff for 800s.
Saw your sub 2 a few years back, obvo well up the V40s, 5th I think for that year.
Then looked at Whiteman, a 1.45 pb, different category of course, peak senior age job.
Looked at the race he'd done that in, Crystal Palace, 2000.
He won it, and in 3rd place was James McIlroy, who went to the Olympics that same year, and although his lifetime pb was a 1.44:xx, wasn't set that year.
Wowzers. That's some company, beating an Olympian.
SG, sounds like a strange little session that one - essentially 3/4 x 1min on/off with a 2min between sets. Obviously longer recoveries for the slower runners. Just wondering the benefit of a relay-type session for varying abilities?
Bus, Pete, glad to see you're both still alive
Reg, great training HM in the place of Reading - braver than me, I wouldn't entertain the idea of running in temperatures like that.
What with Reading being cancelled in the end, it made me feel a bit better about the fact I wasn't likely to run it anyway due to the foot - even if it felt good in the morning, there'd be nothing worse than getting part way round and knowing all I was doing was damage.
Major fiasco getting back on Sunday morning - the worst of the snow descended upon us as we had just passed Exeter, which resulted in much sliding up and down Haldon Hill (notorious for it's accidents). Thankfully, all okay, and we actually made it through about half hour before the A38/A30 was closed due to an accident.
A shorter, slightly faster run on Monday - 4.4mi at ~7:30/mi, going from 8s to low 7s, coming in at just shy of 80% MaxHR. An easy run yesterday, 5.4mi at just under 8min/mi for 75.7% MaxHR.
Travelling up to Southampton today for a student conference for the rest of the week, so looking forward to getting a run in back at the old haunt.
Foot is better than it was last week, I think it's due to a pair of Timberlands that I occasionally wear. Which isn't great as they were quite expensive! Been stretching and rolling my calves too, as well as applying deep heat and voltarol on my foot, which may have helped.
Not sure if this link will work but the last 100m of today's heat
Good news on the foot, bad news about Reading (a real distance for you!), and the other snow related shenanighans!
Good to see your foot has become better Matt.
Foot ache is about all I've had to put up with lately. Just a combination of wearing studs and running across some testing icy ground.
Road only makes up about 5% of the surface I'm currently operating on at the moment.
🙂
Semi final done. 1st. Rest final tomorow
SG - eastleigh 10k 17th June. Transfers allowed and there' a waiting list in case some can' make the rescheduled date.
They've clashed with the Gosport mile/5k double.
That's a shame!
I suppose that combo didn't enter their radar events wise. But you'd have thought it might being about 15miles away.
I doubt if organisers of races give a hoot about the racing plans of runners, for the simple reason they don't have to. What is important to them is getting the infrastructure in position. That's the priority.
Not that another event close by will put them off. Probably the opposite, if our high streets are anything to go by.
My local newsagent went out of business after three decades after having the only shop of that type on the parade. What happened? another shop like it opens two doors away, that's what happened. Why? because that owner sees business. He wants it, so pushes in and draws it away.
All it took was to offer gambling facilities and masses of top shelf porno which the first guy didn't approve of in his shop.
So I suppose the first guy paid the price of not adapting to the modern world - full of skint wankers. Phone in one hand, cup of coffee in the other, when not otherwise occupied.
🙂
Interesting session SG; how did you end up with Samson and Lee; did one get bored of you
Bad luck with the half being cancelled Matt H. Fleet, in which I was entered (and would have run though wouldn't have been fast), has been re-arrnaged for 29 April. Quite good for me as it gives me a new target to get fit for, but being 1 week after VLM for what is marketed as "Pre London half" won't please many!
Ric; I thought it was the the other way round; top shelf material and lottery tickets being old hat and replaced with the Internet and betting shop FOBT's as the way some of the poorest and less fortunate folk spend their time and money. I think the future for any sorts of shops is bleak; look at banks, supermarkets and even sports shops. Mostly people go online now.
Good stuff from Dean, making it look easy. Looks like I could have been in with a medal shout if I had done the 3000m in Madrid, shame Kerry-Liam missed out on a medal. Hope the injury woes clear up soon Pete, Bus and Matt.
My knee seems to be getting there now, still a bit swollen but the leg raises and the ice seem to be getting it there slowly, only 2/3 out of 10 pain when I run. I'll still do the LFOTM tomorrow and no doubt carry on with the rehab again, it's all skinny left leg issues as usual.
Samson and Lee sounds like a male/female folk combo from the 70s.
Dean, the rounds looked pretty easy for you. Be interesting to see what tactic you use in the final. You should have the speed to be a contender however the race will run, but the key will be positioning in the final lap or two. Best of luck!
SG - nice reppage there. Whiteman was a 2 x Olympian himself.
Matt, were you actually in Reading then? Hope you at least enjoyed your visit even if it was fruitless.
Best of luck to the various walking wounded.
Park marathon track session last night, straight from the Steve Way playbook - 23 minutes MP, 6 x 4 minutes HMP, 23 minutes MP. Looks horrible, and is. With 2 miles warm up and 2 miles warm down, it ended up being 19 miles. I was one of the first on the track and by some distance the last. Glad to get it done, and the paces were definitely decent.
However, as he hadn't shown up, i was back into the A team pair for the night.
Mr Lee then showed up with a minute to go, so I suggested he join our pair, and they run aside each other.
Cunning so I wouldn't overdo it trying to beat them all night.
Not so cunning is that 2 days later i'm still tight as can be, as I smashed it anyway! Silliest was obliterating myself to catch a 50metre distance on a guy, so silly a finish that even James said to calm it down.
Sounds like a solid session Dachs.
I did a bit of a harder session today, easy 2.5 miles to Dorney then 2 x 2 miles and 1 x 1 mile @ around Tempo pace with 4 minutes easy in between. I never quite got the heart rate up in truth but that's a good sign and the paces were still ok, averaging 6:04.
Never in doubt! Nice one Dean!
63.8 at 400: looks like a decent last two laps!
https://www.facebook.com/dean.richardson.5872/posts/10156418439264994
And video of the race
https://www.facebook.com/dean.richardson.5872/posts/10156418430739994
I like the way you gradually applied the pressure, spending the last two laps moving away from the rest, and subsequently, moving away much faster.
🙂
Top work Dean - literally lapping it up ;-)