Howdy, Stranger!
Categories
Options
Moraghan Training - Stevie G
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Not one of my epic seg hunts, like the one I did in Slough totalling 16miles! That was maniac.
But i'd overlooked there was miles in between the batches of segs
Bus - not the time to be pushing for arbitrary numbers
Especially in singles.
Let's hope the first thing Boris loosens on Monday is exercise being unlimited again.
Although I know some of the scofflaws on here ignore it
We all know we're fairly close to at opening up again to some small extent, but not quite there!
Though I dare say we'd all suck up another month or so at this end, if we don't have to all stop again.
Slacking Bus 😉
8.5M for me again today on a reverse of yesterday’s route in blustery but mainly dry conditions. Bit of a Fartlek: 3 efforts for 4 segs. 1st 2 were consecutive & totalled 400m. The longer of the 2 is 280m & I moved up from 10th to 5th in spite of it starting only 300m into my run, the shorter was a 2s PR but sprinting is never going to be my forte so a ways off the bling, 2nd was a 600m slight descent after 5M where I improved from 5th to 3rd & the last was the UH version of yesterday’s 2nd place so a 670m climb. Managed a PR but just outside the top 10. 7 minutes of hard work mixed into a relatively relaxed 68 minutes.
Puts me on 44 for the week too coincidentally SG.
Decent crack at the segs. You always have to pick your segs wisely. I tend to avoid hilly one, unless they're ludicrously slow and just need scaling the top
Otherwise I simply don't see the benefit v cost advantage,
I've noticed over the last year or so touring segs, that some lesser runners than me can certainly shift up some of these hills. I wouldn't even say they have more power than me, I think it's simply a freshness, motivation and conditions thing.
I saw that when I got the same time as a local hottie blondie, who isn't particularly fast at all! But she'd put the same time up a 60feet short climb I did. I can only imagine she did it as part of a group training sesh in still warm conditions or something.
I saw a pie chart stat that over 30% of adults have had the first jab, with almost 17m having had it all in.
450,000 or so had it today, so if they keep anywhere near that run rate going, another month makes a huge impact.
I'm glad I'm not the one who has to make the calls on what to open when though. Huge pressure to say the least.
I wish it were otherwise but lockdowns reduce infection & we’re headed for yet another resurgence judging by the idiotic clamour from the innumerate media.
On the plus side outdoor activities which don’t involve close contact or indoor pinch points are increasingly being acknowledged as safe so running with others should be back sooner than most things.
The million dollar question is what percentage of people have to have a jab, or both jabs for everything to be open.
Pretty certain it won't have to be 100%,
Most likely it'll be more like 50% of adults, and 1 jab only. Remembering that you get most of the protection a few weeks after the first jab, and that the first 25% or so are the higher risk people.
A few snippets are coming out from the bbc though. No hairdressers til April...so I can rack up a lifelong 30 or so weeks without a trim! Nothing to your, was it 5 years? But huge for me, let alone most.
Bus - thoughts for you. Bus "Judith" Chalmers without holidays must not be a happy bunny
The club are doing another of these virtuals that I normally don't bother with, but as it was a 5miles XC, and I was already planning a 4miler up the woods, I just decided to add a mile, and keep it 98% in the woods, rather than the usual 1.5m in, and rest back on road, bar 3/4mile on grass at the end.
Ferocious 9.22 or so first mile, and then averaged out for a "cool" 8.15 or so pace.
That oughta see me well up the TVXC leaderboard....not.
I expect plenty of people did flat laps of grassy parks
20m today (did 20 last saturday too), so im able to jump straight im to any maras that come back in April or May.
Just whether it'll be for higher risk people, like the flu one, or more widespread.
April and May seem so far away don't they!
A XC virtual is going to be massively dependent on route choice.
Good news in your house then TR.
13.2M of windy hills today. Kicked off with a seg smash: a 620’ climb over 1.6M which starts at 18% before gradually flattening off, drops 35’ feet after 1.2M before climbing the same again. Last time I eased off after the 1st peak this time I dropped off that at 5:30 pace! Took 3 minutes from my PR & smashed the CR by a minute 😎 My hammys were groaning for the rest of the run even though I was keeping it easy 😆 still picked up 3 more 🏆🏆🏆 towards the end.
Bear in mind in 2019 there were 12.7m under 16s, call it 13m now.
So UK adults would be a reasonable estimation of 55m, so 16.3m as of Thursday was the 30%.
31% as of today
A small difference from your figure in one way, but near to 1/3 of adults vaccinated rather than 1/4 puts a much more positive position on it.
18% is an insane gradient. Sounds like a world of pain solo.
Nice crowning too.
Cheers btw it was 8:32 average pace 😆
15 for me today for me to get over the arbitrary (but important!) 50M target for the week but a slightly annoying 4985ft! Mud is starting to firm up a bit and it felt almost spring-like today!
Felt a little more on the tired side than usual today, probably time to re-instate that one day a week day off, after 3 weeks of squeezing in a Saturday filler. Especially yesterday being a pure 5miles woods up and down.
13 today, couple of main climbs. One a road one early doors, and the more taxing a muddy bank 3/4 or so in. Had a 30-40sec breather at the top, as I thought it was one of those racing HR = pitstop moments, but wasn't, so on we went
Put the offroad climb in as I couldn't face the dullness of a straight, slight incline road 4 or 5miles back from Bourne End and then have to make it up to 13.
So 7.15 all in, so reasonable lick with that one very slow mile.
62mile week.
7.15 is coincidental, as I was trying to give a kid at my club a bit of loose guidance with zones, and recommended 7.15 being a decent hm +15/20sec type continuous threshold job for him based on his 6.28 paced recent 5k.
A maniac from the club had him trying to do 8x800 at 6.00 pace
He manages 4 which I think is quite impressive, as 6 pace can't be much above his 800 rep pace! Off 3mins, so long recoveries, but I'd have thought 6x800 off 90secs at about 6.20-6.25 would be better for him where he is.
Most interesting bit was talk about ministers having it in their road map about outdoor stadiums and festivals to be allowed by the end of May.
Now that'd be a huge game changer in terms of racing if that's allowed.
No doubt it's all numbers related and everything would have to go right etc - but most promising thing I've seen so far.
Heard sports will resume "next month", but of course, 29th March is that!
It'll need to ramp up from once a day exercise/with 1 other, to unlimited exercise, to with more than 1 other, to organised groups, but 5 weeks is surely enough for that. Could probably get another 12-15m vaccinated in that time.
Cranked out a fresh pair of Wave Riders, satisfied I've battered the last pair to oblivion.
756miles, holey, muddy, no bounce - they've been well used to say the least!
How the first part dovetails with the second part I don't know. Unless sport is the only exception to having more than the numbers from the first part?
Anyone follow ricF on strava? 1am cycle ride!
🙂
I’m with SC in the wireless headphones – never go back after a first wear. Although as SG says, I also couldn’t manage standard jobs – they would definitely fall out. Most have one or two buttons on them that let you skip, pause etc.
You’re in a good place with those 20 milers, TR. And good to see Jools knocking out more awesome runs in North Devon.
Last week concluded the 12 week 5k P&L. Rather than any massive desire to target a 5k, this seemed a sensible stepping stone to provide some structure post stress fracture. Gradually transitioned from the 30-40M to 40-60M plan.
I chose Saturday to do the 5k TT, even though Sunday was less windy. Not quite sure how worried I should be about my desire to have a few drinks on Saturday night affected this decision! Drove to a well-known but very quiet 2.M loop in Boddington, around 5M away. Solid 18mph winds, but I kindly had my father in law offering bike pacing duties. Just as I was warmed up and ready to rock, he phoned with news of a puncture. Hedge cutting season taking its toll! Helped him fix that, before jogging back to the start line.
Very conscious that for an even effort, pace would likely vary. Gave my instructions to Ade – around 10.2 mph with the wind and 9.8 against. Fine margins for a cyclist! Really pleased to rock through at, I think 5:54 average pace for an 18:23 finish. Had to push hard and it felt good to put in a tough effort. A solid return after following a plan – and only 30s off last summer’s effort in perfect conditions.
A slightly hungover long buggy run on Sunday. With the lad transitioning to one (longer) nap in the middle of the day, didn’t head out until 11am. Met another local runner and trotted along at 7:30 pace for 15M. Whilst tired by the end, it was a longest run since last August.
50M for the week. Looking now to the P&L ‘mixed race distance’ plan to offer a bit of structure. A nice blend of LT sessions, strides and later on, VO2.
I always think these solos jobs are as much motivation as current fitness too. I'd imagine most would put me fairly decently up the "motivation scale", but I just wouldn't want to try a flat out solo time trial to be honest, so dibs to those who do them, and do them well!
9 today, and I think the mix of new trainers, double the capacity ipod meaning i'm getting songs through I'd forgotten I had, the brighter/non freezing weather, and distanced races now being on the horizon, all pulled together for quite a fresh feeling bouncy little run.
Couple of miles waking up, 200 feet half mile trudge up a steep hill (5secs stopped in a layby as some massive garbage truck stormed down the narrow hill (!) and I'm not sure he was 100% looking either), and then lovely smooth Flackwell Heath roads for a loop, and then back down the same hill and back.
7.15 pace, which with the outlier 8xx in there, is starting to feel as the standard runs should again.
Have a half day, morning off tomorrow, so will devise some sort of tempo rampage around some quiet lanes somewhere.
I was thinking of getting a pair of those bone conduction jobs after going through a few pairs of shitty amazon Chinese ear buds. Talking of which I hope your domestic appliance issues have resolved themselves bus.
Nice work on the 5km TT SQ looking promising. I was watching GTN the triathlon Youtube channel and they just did a 4 minute mile challenge seeing if they could do a sub 4 downhill. Made me think I'd like to try that, not to break 4 minutes obviously but to see how quick I could do it. The ex pro guy did 4:07. We also have a virtual 8km/5 mile XC event going on. I have made my route in the Chilterns up by Turville and it's coming in at just under 500m elevation and I think I might come last on time
Not done much running just ticking over at 2-3 runs a week but given the recent announcement I need to start focusing on my Ironman in the Lake district in June.
I look at deaths rather than cases and we're around 400 per day which is where we were in early May last year. Given the trend at the moment we will be down to next to nothing in a couple of weeks. This is vastly different from last year when the virus hit very late in the winter and was probably curtailed by spring/summer. We've had the full effect right through winter this time and it looks like it's run its seasonal course. The decline has been sharper than I expected and the vaccine seems to be really helping. All the vulnerable have been vaccinated and there are almost no deaths outside of that group from this disease. Even if opening up nudges this trend out a bit, it's time to crack on with life and look at public health as a whole rather than this myopic obsession with covid. That's my take on it.