Moraghan Training - Stevie G



  • Stevie  GStevie G ✭✭✭✭
    Never knew your wife was from Watlington Reg. Good background info  B)
  • The BusThe Bus ✭✭✭
    Nice try SG, but Reg was very specific with his placement of a comma :wink:

    Mind you, she might be!
  • JooliganJooligan ✭✭✭
    edited February 26
    Or maybe that was his Watlington wife Bus :p , we've no idea where the other(s) are from  ;)
    Was going to ask about your legs Reg. I was wondering how they'd fared as I was barrelling down a steep incline at no faster than 5:3x pace but you've answered it for me.
    Very productive seg smashfest SG
    Is parkrun return just England or are they waiting for Wales & Scotland too? Imagine they're being cautious bearing in mind the April & May dates are provisional on data. 
    Another [email protected]:26 today with 1800' of climb. Probably 2:1 tarmac:trail. Legs still feeling good. Managed to move up the leaderboards on a few segs without especially trying.
  • Reg WandReg Wand ✭✭✭
    The comma was not accidental so my wife is not from Watlington. She's Welsh actually.

    Jools, I have a few isolated sore spots, revealing quite specific muscles that obviously got an unusually strenuous workout!

    Nice work on the segments and climbing. I added a couple of segments to my run and people generally set up the uphill ones but not the downhills, this garnered another CR on one of them.
  • Stevie  GStevie G ✭✭✭✭
    Just England so far Jools. You'd imagine they'll have to tie in the other nations though, or you'd just get everyone flooding into the ones just over the border swamping them.
    They said themselves that they need the majority to start on the same day to avoid such a risk.
  • The BusThe Bus ✭✭✭
    It does seem a bit weird - I can imagine the first ones being absolutely rammed with no restrictions on numbers.

    First outdoor bike ride of the year today! Just 20M, but really nice to get out in the sunshine.  On top of cutting the front grass, trimming a hedge and a weights session, that feels like enough exercise for one day :smiley:

  • Stevie  GStevie G ✭✭✭✭
    They do have form for going a bit too optimistic.

    They did a "we're sure it'll be soon" type post a while back, just before things all got more severely locked down :)

    I expect we'll start seeing more race adverts piling into our emails, which is good news though :)

    ps keep that hench build up Bus. Brings up the memory of the majestic bare chested sight of you after the Cabbage Patch pb one year - showing everyone out on those streets what a fine physical specimen they were dealing with.

  • The BusThe Bus ✭✭✭
    An occasion that clearly left a lasting impression on you SG :smiley: 

    As I recall, it was a result of needing to get relief from bleeding nipples rather than any particular desire to flash my hairy moobs at the good burghers of TW1 :blush: 
  • Stevie  GStevie G ✭✭✭✭
    edited February 27
    Think Big Phil was there too, making for a very...unique posse.
  • Stevie  GStevie G ✭✭✭✭
    Back to a more traditional long run route today, all road, 13.5miler.

    A few ups and downs but nothing too major, so a nice 7.02 pace job.

    I know you can do your "easy" or normal runs over a good range, but I do like to see them at the top of the range, as I tend to think, 13 or so at 7 makes 13 around or under 6 in a race realistic :)

    62mile week.
    Wycombe on sky (in fact ran near their ground on my run), then a couple of other games to relax to.
  • The BusThe Bus ✭✭✭
    15 for me today, making just 40 for the week off 4 runs. Annoyingly, whereas last week I missed my 5000ft target by 15ft, this week I missed it by 7ft!!!

    Legs felt pretty mashed oddly, given a low mileage week. Beautiful weather for it today though :smile:

  • The BusThe Bus ✭✭✭
    Nice long run pace by the way SG!
  • JooliganJooligan ✭✭✭
    The day off probably helped maintain that pace SG. Decent Half that.
    Get out for another cheeky mile or two Bus.
    Big weekend from me making the most of the sunshine.
    An undulating [email protected]:58 yesterday with a clubmate which definitely helped the miles tick by. Got back to the cars & after chat; changed, fuelled, hydrated & got the bike out the boot for a sunny spin.
    Another undulating 18 miler solo today. Ran it as 10M easy/8M progressive effort in a P&D kind of way though a bit quick by the end: 6:52! First hilly [email protected]:12 followed by a rolling [email protected]:31 & [email protected]:11 😎
  • Stevie  GStevie G ✭✭✭✭
    edited February 28
    Thought you were saying you'd averaged 18 at 6.52 for a second :D 
    I have seen some clubmates and randoms on strava putting in some incredible runs - they've either had a major fitness surge, or are overdoing it.

    That's a big mileage back to back. Especially as you did the harder run day 2.

    For me, low 7s is probably what smooth road long uns come out as to be honest. For a fair old time I've been reducing it with either 1 or 2 fairly severe hills in there, or offroad, which hijacks the pace.

    4 more weeks to tick over before the first turnouts begin. Have a couple in mind, but let's see what other stuff pops up imminently.
  • Evening everyone. Thread is again moving at PACE!

    Strong segging, SG. 3:38 pace 😱. 

    Enjoyed the grammatical breakdown of Reg’s comment. I read it, clicked next page, and then saw all my hilarious thoughts played out in the next three comments. 

    Big weekend, Jools. Still think you could target a sub 3 with the right build up and on the day conditions. 

    Managed to churn out a few midweek 9-10 milers, and enjoyed getting the sun on my face. 

    Got out yesterday lunchtime for a longer buggy run: 1h55 easy 7:42 pace for 15.3M. Incredible weather. I’m not far off burnt. 

    And today a very leisurely 10k up on Cleeve Hill. A genuine running paradise 😀. 

    64M for the week and 231 for Feb. Third highest February. Reading back on my notes from 2019 - an absolute beast of a month! Several 20+M runs including 4:50am 22M run commutes to work, interval sessions, tempo, a cross country race, 10k (Chichester) and half (Wokingham) PBs, 85M weeks. Absolute machine! 

    That said, I still enjoy running now as much as then. 

    Vaccine tomorrow morning - woohoo!

  • Stevie  GStevie G ✭✭✭✭
    Nice one SQ, you've had a really nice steady return back to top end mileage - albeit not the animal levels of 2 years ago then!

    But your last 2 lines are the most important of them all.
    I set off on my run thinking you were a bit young for that, but of course - the condition you've mentioned, rightly sees you into the next wave.

    Let us know how it feels and all that :)

    9 for me, 7.15 pace.
    It's funny, I'm not sure i'd ever run into a certain area of our town before the first lockdown, despite being within a couple of miles. But now it often serves the purpose of adding a nice little  1.5-2mile section, with a fairly gentle incline out, and reverse back.

    There's some woods just at the far end, but they are pretty steep, so I don't use them too often I must admit!
  • PhilipMJonesPhilipMJones ✭✭✭
    I think parkrun are actually pitching the restart about right. The guidance says that of Monday, March 29th formally organised sports can restart so really they could start the next Saturday, April 3rd, for both junior and regular parkrun. They are phasing it in, so the juniors start on April 11th (missing the Easter weekend) and then full parkrun on June 5th, so that gives them 2 months to see how juniors goes before the main relaunch. 

    I see that date as a balance between political gesturing and awareness or negative publicity. parkrun has all along maintained that outdoor activity is safe so they have to start before the nominal June 21 all clear date but with the last parkruns being March 14th 2020 it is somewhat immaterial if they start after 13 or 14 months off and if they start early and someone partakes in parkrun and subsequently shows signs of COVID, irrespective of the real vector, that is not good.
  • PhilipMJonesPhilipMJones ✭✭✭
    When properly measured races return, it will be interesting to see how these self-certified PBs people are reporting hold up. It is clearly harder to run solo than in a pack but also GPS can be inaccurate so which will have a bigger effect? 

    I completed 12.5 laps of the empty Marlow track in lane 1. My GPS watch is on my left arm and so takes the inner side of the track and nobody can accuse me of moving my arms wildly while running, but the GPS trace says I did 5,100 m.
  • Stevie  GStevie G ✭✭✭✭
    edited March 1
    March 29th needs to be covid secure stuff though Phil.
    At Datchet, we had to painstakingly get policies written and adhered to, everyone had to pre-register before being allowed to turn up, we had to monitor numbers, and ensure distance etc was taken care of, no socialising/hanging about before or after etc.

    How would any of that work for parkrun!? I would have thought just picking the Saturday after June 21st made the most sense, rather than trying to make some odd point of starting a couple of weeks before.
    Unless the May 17th phase, which is meant to be much bigger events allowed with spectators, and no limit on travel, pans out as meaning an end to the distanced element. Maybe that's what they're gambling on, and thus are going a few weeks after that date?
  • Stevie  GStevie G ✭✭✭✭
    When properly measured races return, it will be interesting to see how these self-certified PBs people are reporting hold up. It is clearly harder to run solo than in a pack but also GPS can be inaccurate so which will have a bigger effect? 

    I completed 12.5 laps of the empty Marlow track in lane 1. My GPS watch is on my left arm and so takes the inner side of the track and nobody can accuse me of moving my arms wildly while running, but the GPS trace says I did 5,100 m.
    Track stuff for certain.
    I wear my watch right wrist, and run anti clockwise, and you wouldn't think it'd make a difference, but it definitely adds a decent amount on top of even the decent amount you quote above :)

    Probably less risk if someone is doing straight lines, or much bigger loops, but yes I expect for every genuine big improver, there will be plenty who are disappointed.
    I've seen some incredible stuff posted - a lot I suspect is people being a bit flimsy with the truth of the effort level put in, as if they were really putting in the paces they're quoting as "steady" runs solo, they'll be incredible runners when at full effort in a race!!
  • Reg WandReg Wand ✭✭✭
    edited March 1
    GPS is very accurate in my opinion. Ok not if you run around a track or under canals, bridges and past skyscrapers then perhaps not but for those of us that live in the open and run in straight lines rather than circling around the block, (if you can circle around a block) then it's almost spot on. I just checked 8 races at random and the biggest discrepancy was 0.02m with Abo marathon at 26.18 miles. I think it's more likely people have taken a net downhill or nice tailwind. I think what else can help is actually doing your virtual PB exactly when you feel up for it. You don't have that luxury in a race.
  • Stevie  GStevie G ✭✭✭✭
    Yep, good points Reg.
    It is those track/small loop merchants for GPS issues, and the positive factors on the other bit.

    Some runners seem to struggle when there's others runners involved too, like it messes with their strategy.
  • SCoombes2SCoombes2 ✭✭✭
    edited March 1
    Like PMJ I do find it curious that so many people are banging out amazing TT's - we have seen that race times aren't quite as good though. Looking forward to Parkrun coming back, although I don't do loads of them. If someone tests positive after doing one, it shouldn't be contributed TO Parkrun itself tbh. We just need to get on with it now..

    Decent weekend - 3 parter on Saturday - 4k jog with the kid, 5k TT for LBAC in a little virtual competition and a session to finish. Put the NB Rebels on again for the TT, which I decided wasn't going to be eyeballs out. Did it in 17.37 but felt hard as the Rebels just aren't responsive enough, even though they are light.

    In to change my trainers to the Takumi Sen for the session 4 x (3mins,2mins,1min). 60 secs between reps and 2 mins between sets. Went well, Sen's felt lovely and responsive. They'd be my perfect racers if they just had a bit of boost in the heel. Hey ho...the search goes on....

    13.5 miler to MK yesterday, weather lovely..
  • SorequadsSorequads ✭✭✭
    SG - sadly I didn't get the 'massive chemical high' my dad spoke of  :disappointed: 4.6M run there. Jab, mandatory, fifteen minute sit down, 4.6M back. 

    Impressive doing that session for 17.37 5k, SC. Interesting feedback on the Rebels as well. 

    I think it's a number of factors helping with TT results - most probably mentioned already: choose your date and get the best weather of the week/month. Got to be huge this one.
    Choose your start time - which time of day is best for the individual.
    Have a pacer (perhaps). 
    Not get sucked into too fast a pace at the start by following a crowd.
    Less residual fatigue from a busy racing schedule.
    Better training leading in - no tapers or long recoveries post marathon.
    Getting quite up for it as racing opportunities have been so far and few in between. 
    No pre race stress of driving, parking, number collection, expo...
    Racing super shoes are feeling nice and bouncy having never bloody been used!

  • Reg WandReg Wand ✭✭✭
    Was race day magic a myth?

  • Stevie  GStevie G ✭✭✭✭
    There will be some who can match their best, but probably most of them have either booted up their training, or been on the way up with soft pbs - maybe both.

    I'd imagine the vast majority need that race stress to get them really going all in.
  • SorequadsSorequads ✭✭✭
    Reg Wand said:
    Was race day magic a myth?

    Certainly not for me. Found it made a massive difference! What would you say?
  • JooliganJooligan ✭✭✭
    I’m sure running there & back isn’t recommended SQ. 😆 Good that your immunity will be at full strength in time for the resumption of racing.
    Much needed recovery run for me today after a big week of miles, climbs & efforts. Returned to the FoD family cycle trail which is 10.5M so I tried a short cut but only succeeded in knocking off 0.8M 🤣 At least it was only undulating & I ran to easy HR: 125-135
  • Stevie  GStevie G ✭✭✭✭
    edited March 1
    Nice 8min miling 1000 feet 10mile recovery was it Jools ;)

    Even though I didn't technically enter our club's 5mile xc job, I did post one, and they've put it in the results. About 65% of the way down, miles behind all sorts :D 
    It seems 8.10 per mile average wasn't too competitive. In fairness, 220 feet of trudging in mile 1 was 9.22 pace, so it livened up :)

    Muchos banter did occur.

    Maybe this is the next phase of running, just cruise about in races, and be like the kid at school who could be decent if they put any effort in.
  • JooliganJooligan ✭✭✭
    Not this time: 8:32 pace & only 612’ in 9.7M. It would’ve been ideal if I’d shaved another mile or so off 😃
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