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Moraghan Training - Stevie G
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Varied stuff Pete. Glad you're getting to do your own stuff, rather than being dictated to!
You almost suckered me into my oft repeated MP/Threshold/continuous threshold yabber there for a second
But put shortly, MP is a terminology relating to 15secs slower than HMP, or 20secs slower than 10mile race pace.
So say today was my top end, zones would be
MP 6.10-6.15
HMP 5.55-6.00
10mile 5.50-5.55
This stands up decently against the 10miles and HM I've put in these last 2 years.
Wokey 2018 - 5.54
10milers 59.30 - 5.57 - but hot and humid days
Wokey 2020 - 6.05 - but almighty winds, and without any blaggery would have been at least 6.00 on a normal day.
So obvs those zones are subject to route and conditions, as per the races, but they give a decent framework to work off.
I'd see myself putting a number of these 6milers in at that MP zone above, developing to ending "hard", and then putting HMP sections, or 10mile pace sections in.
It can get tasty, but that's when you remember that the real training is stuff that pushes you, not the stuff we like doing, which I guess we're all guilty of a lot of the time!!
That 10k looks pretty good from here as a solo run, even if you normally effectively run it solo it's a different kettle of fish when it genuinely is. Mind you, you really needed to have done a fast parkrun the day before to get the best out of it
Nice tempo SG at MP/T/CT
I've attempted a few soft looking extreme hill reps and quickly realised they aren't soft and maxed my hr right out ☺😄
Pete - that is a tasty 10k solo. I wouldnt even be able to do more than around 4 or 5m of hmp in training, so that is probably a slower pace than hmp for you at the mo?
SG - you could do a few races as sessions to build back up, rather than wait until youve done some sessions in readiness. Muddy would approve.
11m here today after work.
TR, I think realistically there's loads of time to get the sessions in! We might have most of this year to do so!
But the first race or 2 could certainly be some sort of "loosener".
When I compare the difference between Wokey 2018 and 2020, yes the wind was a factor this year, and things can change in 2 years, but a key difference was probably 2018 came off the back of loads of xc races, whereas 2020 came off a single xc about 6 weeks before, and no other races 4months before that. That lack of race intensity practice makes a fair difference.
Nice 11 - business as usual for you with the double digits anyway!
Pete, you're certainly unusual compared to many runners. Most runners need both a light day before a race as well as needing like paced people round them to spur on a top performance. There will always be outliers though, who could forget Sikora of Marlow (whose dad has been on the news recently, some world famous cancer specialist no less), who did something like a 2.45 marathon and a 30min undulating 5mile race...on the same damn day! And then a 18 or so 5k on the Tuesday.
That's a mix I've never seen anyone else do close to. Even better than Sam Amend's marathons on consecutive weekends years back!
SG; you're right I don't usually need company to run my best pace; maybe company is a negative and that's why I'm getting beaten by my daughter on the hill sprints
Pete - ha ha. Well i certainly never prepare for shorter races. I take your point, but you would defo run a lot quicker than today in a race environment, so it was a worthwhile confidence booster.
Very tasty tempo too SG.
I did the same 11M run as yesterday but in reverse to have a crack at a couple of new segments. As the 1st was a twisty undulating K which arrives just 3.6M in, I threw 6x100m strides in to loosen up starting just over a mile beforehand to give me plenty of recovery. I went into it fresh & hard but not so much I blew up before the segment was done 3:36 was enough to get the CR. A mile recovery brought me to the 2nd: a flat 300m which I hit hard & managed 2nd - just 2s off the CR! From then it was a comfortable trot home - though the final 1.7M climb home was tough.
No more segment chasing this week
And good luck and a speedy recovery to all those 'currently crocked'.
Since training numbers appears to be the most acceptable fare on the table, I thought I'd add a few of my own.
Here's the past ten days from my side of things.
2019 Activity
April 5 0
April 6 0
April 7 Run 15 miles
April 8 0
April 9 Run 4 miles
April 10 0
April 11 Run 4 miles
April 12 0
April 13 Run 15 miles
April 14 0
2020 Activity
April 5 Cycle 65 miles
April 6 Run 20 miles
April 7 Cycle 35 miles
April 8 Cycle 76 miles
April 9 Run 7 miles
April 10 Cycle 72 miles
April 11 Cycle 67 miles
April 12 Run 15 miles
April 13 Cycle 24 miles
April 14 Cycle 77 miles
Today? A run of some sort.
🙂
10 for me..obvs. 7.04 job.
At about 4miles, i took in the start of what used to be the Wooburn park 10k that started with a steep 1k up.
Will be interested what the elevation is when i check later. Has to be a good 150 feet over the half a mile that climbs as a guess.
Trying to think of other races that start with hills...obviously outside of that mile hill race!
Wycombe half (and 10k) had a half mile then a whopping hill.
Chichester 10k old course started with a half km climb.
Can't think of too many other very early in climbs.
Marlow half and 7 at least had the best bit of a mile first i think.
Ok, on checking, the climb is exactly 200feet over 0.4mile. No wonder that felt a tasty start to a 10k back in the day, but gave an incredible finish!
Never noticed the % grade element to hills on strava before.
12.9% the steepest on this route. Not sure how that links in with giving a 1 in 2, 1in 3 etc type steep rating on a hill.
Obviously had to compare it to the Murder Mile.
The steepest % grade there is exactly double, at 24.8%
Looking at the grid below, it's not as obvious as I originally thought, that you run the first half, and stagger the second.
There's still a 167 feet climb in that first 0.2miles!
The "smart" time to gun it (relatively speaking), is between 0.2m and 0.4m which rises a mere 70 feet
Then another 70 feet from 0.4m to 0.5m
but then all bets are really off, as it's 85, 100, 110, 90 the next 0.1m sections, before around 10 feet for the last 0.1m where you suddenly turn back into a runner!
How about this one then? Grisedale Grind 1500ft in under a mile with 47% at its steepest!
That's no bones about it a walk though aint it. Or probably more a crawl.
We're all proper runners on here
What does the percentage actually mean? Obvs 100% would be straight line up, but is there some calculation versus feet gained in feet run, like the 1/2 1/4 type calcs?
Or is it merely some protractor esque angle?
BTW just being pedantic 24.8% is not quite double your 12.9%; would need 25.8%
Originally i had written "almost double" then quickly..and wrongly panicked it was exactly double 😄😄
Always makes me smile when SG refers to Chichester as having hills or slopes......IoW 1/2 and Harting trail 10 both start on a hill and involve a longish stretch of going uphill from step 1.
11m here today.
Half a km up and a hill around 6-7km?
Not "that" hilly when compared to the half marathons and Mt 10ks i first Started racing. But surprisingly hilly for a fast race.
Anyway, I ran all of the GG - just VERY slowly at times!
Below a certain pace I'm not sure it even counts as a run. That's generally when a walk moves you along quicker!
I can't imagine a 48% incline gets above a gentle wander
The whole last km was downhill! So there was deffo some ups in there
I remember blocking some angry little ginger bloke in some team with the name Crusaders? Felt a bit guilty after though
The same guy was at Gosport once for the 5k when they had a dreadful route that had half a km over bobbly stones. He stayed sooo close to some lanky older blokes heels and clipped him a couple of times. The guy showed remarkable restraint not to lash out
Most likely there won't be any races by August, so it might not be a bad thing to break my little 3 year sequence at Murder Mile. Last year lost a little of the magic, combined with the idiotic run getting lost in a nature park, plus "gone" legs attempt at a parkrun the next morning!
Just hope we have some autumn stuff, or the end of year reviews will be dreadful.
Not sure how many races others on here have done in 2020, but i'm on one, so I'd have to milk that into all of the categories
Seeing some interesting route choices on Strava for time trials. They are certainly not flat! With that and checking out differences in moving time vs elapsed time on the app, I’m winding my way through lockdown nicely.
I’ve received a couple of SG’s YouTube vids privately (!). I sent him back with the finish line vid from Abingdon 2019. TR finishing like a raging bull!
A local nutcase did his on a 400 foot downhill for 3.5miles or so at 5.34 including a 501 first mile with 250 foot descent 😄
Wool i forgot the South Bucks 10k. Probably the only net downhill race I've done. I didn't think you had much up on the start but in effect had one up and two downs, hence being a good pb job.
I won't though forget racing with Stevie Fell who ( as always) didn't have a watch, so was demanding splits and shouting stuff like " what are we gonna say on the internet later"😄
Needless to say i found something deep to get ahead and away from the shouting!
The opposite of the Murder Mile & my 10K PB despite being in far from peak shape back in September 17 after spending the Summer working at festivals then teaching in China where it was 40+ degrees & 80% humidity the whole time so far from conducive to running.
If we're allowed to race by August I'm fully intending to have a crack at the Murder Mile btw SG so be a shame if you break your streak this year.
After 8 consecutive double digit days, a day biking hills & 14 double digit days prior to that with 26,600ft climbed I'm having a cutback week - I've dropped the elevation rather than the mileage.
I figure I've earned a lighter week. 13.7M today but less than 300ft climbed. Unsurprisingly the pace was considerably quicker
You could definitely do something big in the hills currently if only you were allowed too!
That'd probs be more fun to do and temporarily shock people on strava by booting something mad fast out!!
I won't rule the MM out. I just hope it's even an option. Probably on the more underground side and could evade the rules more than bigger stuff maybe.
Useful run. Not tempted to nicely round it to 14?!