Moraghan Training - Stevie G

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  • Stevie  GStevie G ✭✭✭✭
    edited May 15
    17.25, but presume still a record :)
    It is the same girl as Newbury and Kempton looking at PO10.
    U20, and mid 18s at Newbury, 36.40 or so Kempton, then this today. Hell of a progression over a few races!
    And I was obviously totally mistaken thinking she'd "Just" broken 40 last time out!

    I heard a woman about 30secs behind me screaming out 17.32 with delight...she's been awarded 17.31 on the final results.
    It's one thing when you "lose" like I did to AK today, same wave, no excuses, but quite surreal when someone 30secs behind "beats" you by 1 second :disappointed:

    ps saw the ad for next sat, talk to me about it....
    Think I asked the other week, but can't quite recall the answer, normal shoes are ok for track 3kms aren't they? Not everyone wears track right? Just the pros like yourself go in for spikes?

    Unusual mix of that session. Does 8min work out as 1.5miles? Or is it picked for being half of your average 5k race or something?
  • TRTR ✭✭✭
    edited May 15
    Good one SG, good to see you with your pecker up after a race

    Simon, i heard the inside running podcast guys discuss those spikes, they are well sought after. They advised easing into them to protect yr calves. Road supershoes are banned from track races now in some places?
  • Stevie  GStevie G ✭✭✭✭
    Ta TR, every so often you need that little lift again don't you - although plenty of work ahead.

    By "supershoes" do they mean anything with a carbon plate? If they do, that sounds like one heck of a lot of checks and knowledge of the whole shoe market!

    Like a more intense version of the stud check, if people remember those pre amateur footy games!
    So pointless, as if anyone had anything dodgy, they wouldn't stand in the lineup!
  • TRTR ✭✭✭
    edited May 15
    Its more about the height of the foam, the carbon plate stops the foam from flopping sideways. The rules thing is probably more for higher level events than club track stuff?
  • SCoombes2SCoombes2 ✭✭✭
    edited May 16
    List of approved competition shoes published | PRESS-RELEASES | World Athletics

    Hopefully that link above is ok - then the pdf is on the 26 Feb link. The guide everyone needs to check their spikes etc.

    I can't believe the Asics Tartheredge is not allowed over 5000m tbh. I will try the Dragonfly's over 5000m in July at MK. Will be interesting!

    Yes SG AK is flying at the moment!
  • Stevie  GStevie G ✭✭✭✭
    Considered doing that 3k Simon. Entries until Tuesday by looks of it.

    3pm start is a bit awkward. I thought 11am was odd enough!

    Told myself 10 would be enough today after a fairly tired sort of end of week and a race.
    Then thought, nah 11 is fine. Before 11.5, then finally 12! Editing it constantly in the last bit!
    7.20ish. Felt particularly little effort for the pace. One off road 1.5ish mile climb in there.
    That's the beauty of racing short distance the day before I suppose - feels very slow in comparison.

    56mile week, for a slight cutback week then.
    The cutback week every 4 or so weeks is something I don't really do that much from the Moz days. But then I suppose that was best utilised when booting mid to high 60s in build up to halfs etc.
  • The BusThe Bus ✭✭✭
    Evening all!  Quality racing SG, and nice to see you are back to the usual standard of race report too :smiley:

    Not posted much recently, but have been keeping up with everyone's exploits. Hamstring recuperation continues and managed 4 runs this week - with a grand total of 17.7M!!!!  Despite trying to keep the fitness up with cycling (80M this week) and weight off with walking (21M) running fitness is definitely suffering! The last mile of tonight's 5 miler felt more like the last mile of a 15!!  Oddly, my Garmin is rating my VO2 max as consistently higher than before the hamstring injury!

    Hey ho - I'm resigned to a slow comeback and trying to tread a careful line between proper active recovery and overdoing it (like many on here with the same injury!).

  • Stevie  GStevie G ✭✭✭✭
    Collective thread thoughts are with you :)
    The thread is always a better place when you and Hench Pete are posting more regularly.

    Hope you can get back to some sort of turnouts this summer. But naturally you're in that rehab mode right now where all that matters is turning over freely, which is something we all take massively for granted until something kicks us.
  • SCoombes2SCoombes2 ✭✭✭
    SG- Apparently 4pm is the optimum time for racing physiologically, all about body temperature?

    Bus- sending good vibes to your hammy!
  • Stevie  GStevie G ✭✭✭✭
    I thought it would clash with football, but then remembered last day of the Prem is sunday anyway isn't it.
  • Reg WandReg Wand ✭✭✭
    edited May 16
    Nice work on the 5k SG, sure there's still more to come. Never underestimate the cycling contribution Bus, you'll limit your losses I am sure.

    I kind of proved that myself today with a solid outing for my first race of the season. I entered the ITU (age-group world champs) GB qualifier at Dorney for the sprint distance. Normally this is one for the swimmers as the bike is draft legal but thanks to Covid it was draft illegal meaning the swimmers couldn't ride round together cheating in a peloton!

    As usual I was not in the mood for a race and with the M4 being closed whilst they continue to build the already obsolete 'dumb' motorway, I thought why not ride to the race. A good way of removing any nerves, getting a warm up and adding a bit more training.

    In some ways the Covid stuff made it better. They sent out all the numbers, chips and other guff in the post so I was pretty much ready to go as I arrived and the transition area was a lot more spacious. We all racked our bikes in the 45-49 age-group and everyone was looking a bit more serious, experienced and possibly a few egos about too. 

    Distances were 750m swim, 20k bike and then the relevant bit here, the 5k run. It was a rolling start with each swimmer being set off every 5 seconds, no chance to get in the water beforehand and at 13c it's still cold but the swims I've done in colder water make it feel decidedly warm upon entry. Anyway straight in and off and there's plenty coming past me but I put in a solid swim for me of a bit over 14 minutes which is 3 minutes slower than the fastest and about 21st place out of 45.

    On to the bike and there's a decent breeze but it's not awful by Dorney standards. There's light rain but having looked at the forecast the day before, I am more than happy with this. I have no real idea how I am doing but I have passed a fair few riders early on and now the road ahead is less cluttered but I am still picking a few off. I've not ridden the TT bike much yet so the power is down a bit but I still feel quite quick. A few shouts are needed to keep people to the left as I pass them but it all goes largely without incident. It felt solid if not spectacular so I am surprised to discover post race that I'd moved up about 14 places to 7th with the fastest bike split of 31 minutes, over a minute faster than the next guy.

    On to the run and the plan is to see how the leg feels and build the pace if all is well. The first km I am just settling my breathing down and it's a 3:39 km but it's feeling ok. I pass a couple but not sure if they're in my wave or not. Without too much effort the pace increases to 3:37 with the wind behind but I am starting to think that this feels pretty easy. We hit the turn around point and I have passed a couple more and they both looked about the right age and serious enough to have been ahead so that's about 4th place at a guess.

    Mentally with 2.5k to go I am now thinking I am leaving it a bit too late to speed up and we're into the wind now so it's going to be harder but I still clock 3:36 for 3k and as i begin the long straight run back to the boat house there's one more guy ahead that looks like he's there for the taking. I open the stride a bit and there's the odd twinge but I feel remarkably easy and a 3:33 takes me to the final kilometre. Some mental arithmetic tells me a good final kilometre could get me a sub 18 so I push on, still not full gas as I have bigger fish to fry but a 3:27 for the 5th kilometre takes me through 5k in 17:52 but this is a triathlon so the distances are never accurate and there's a bonus 150m for 18:24. Results confirm 3rd place overall so that would be enough to qualify for the world championships (top 4 get a spot) but I am not going to Canada to race for barely more than an hour! Still , good to test yourself against the best in your age-group.
  • JooliganJooligan ✭✭✭
    edited May 17
    Great improvement SG & an excellently thorough report.
    Impressive racing Reg.
    Saw the bike split on Strava & thought it looked rapid but missed the run.
    Think optimum racing time depends on how your genetic make-up affects your circadian rhythms Simon - least that's what they were saying on the Real Science of Sport podcast when they did a special on sleep.
    Sounds promising Bus & you're certainly not slacking with all the biking & walking. Local FV50 does loads of walking & only minimal running but it's all fast intervals & racing: 5K to HM. She manages to hover either side of 19 for 5K & 1:25-1:28 for the HM.
    Standard weekend in the mountains for me with a dozen on Saturday & 32 yesterday. 10,000' for the weekend too :)
  • The BusThe Bus ✭✭✭
    Standard Jools 😆
  • The BusThe Bus ✭✭✭
    Top work in the Tri, Reg and for qualifying,vene if you don't go!
  • Reg WandReg Wand ✭✭✭
    I take your exploits for granted now Jools, epic stuff! 
  • Stevie  GStevie G ✭✭✭✭
    edited May 17
    You have to see Jool's strava for the full story on those Saturday exploits I think! If ever a one liner didn't give the full madness!

    Was the 27.5m not enough Jools? You thought you'd bed it in with a cheeky 4miler after :D 


    Reg - enjoyable race report that. Especially for sports I know jack about. Is 750m about 3/4 of one length of Dorney Lake? I've seen the 250m, 500m, 750m markers many a time, but didn't take much notice of where they start from in relation to the full length.
    I know it's 3miles or so round a loop, but you're a bit wider on the pavements and have the end bits etc.

    ps get over to Canada ;)  (presuming it's actually possible and when the race is!)
  • Reg WandReg Wand ✭✭✭
    I didn't even register my intent to qualify so I won't be considered. I'll let the next guy go ;-)

    I strava stalked the guys ahead of me and the swim volume they do is huge, makes you realise why you lose three minutes over such a short distance!

    750m swim is not that far because you swim out about 350m down the lake, then turn right for about 50m and then swim back completing a U shape. They really should have made the path around the lake 5k, it would be so much better!
  • Stevie  GStevie G ✭✭✭✭
    The swim part always seems the bit every triathlete I've ever known seems to fall down on as they're generally cycling or running machines.
    That bit more effort I suppose to get to a pool, and a technique driven sport rather than just having power and the hard yards.

    I quite like it being 3miles for when I do my 2 lap 6mile tempos, but for racing sake it does mean they have to do an awkward little fiddly extra bit somewhere.

  • The BusThe Bus ✭✭✭
    It's almost as if they didn't consider the main purpose of Dorney Lake as a running venue :smiley:
  • Reg WandReg Wand ✭✭✭
    The Bus said:
    It's almost as if they didn't consider the main purpose of Dorney Lake as a running venue :smiley:
    Well to be fair the Olympics was sold on the basis of legacy rather than a bunch of toffs punting about  :)
  • The BusThe Bus ✭✭✭
    Yeah, but Dorney Lake was clearly built for a bunch of toffs to punt  about in - it's real name is Eton Rowing Lake after all :-)

  • SCoombes2SCoombes2 ✭✭✭
    Nice run Jools - I'm probably an early evening type running wise, PB's all 6-7-8pm apart from the 800m, when I was a mere 32 year old ;)...oh and the marathon.

    Great race Reg - My only spring tri was 400m swim, 23k bike 5k. Id be so shite in your race..wonder how close i'd get to last place in the run? from 10 mins behind to 7 mins behind? Tbf, they would probably be finished the run as i started ;)


  • JooliganJooligan ✭✭✭
    I the 4.7M was all part of the same 50K run SG my watch battery ran out so I cropped my mate's gpx file down to record the last bit. We were running together so basically the same apart from the HR data.
    I did a Tri 800m/32M/10M fell run where the guy who came 2nd took over 21 minutes for the swim but had the 3rd fastest bike split & annihilated everyone on the run as he was a specialist fell runner so descended as if the ground was even instead of being littered with boulders at odd angles down a 35-40% gradient  :D 
    5M loosener on the track at lunch which closed with a 7:11 mile
  • Reg WandReg Wand ✭✭✭
    The Bus said:
    Yeah, but Dorney Lake was clearly built for a bunch of toffs to punt  about in - it's real name is Eton Rowing Lake after all :-)


    I have to admit I thought the public purse made a greater contribution to the rowing lake than it did. 
  • Stevie  GStevie G ✭✭✭✭
    Postponed any sesh to tomorrow after the race weekend.

    6&4 today then.
    Initial plan for the 6 was to go up some steep woods about 2miles in, but felt like I'd barely woken up by then, so bottled that to stay flattish. 

    Thinking some sort of threshold job tomorrow. 4 or 5 x 1mile or something.
  • Reg WandReg Wand ✭✭✭
    I have postponed sessions all year so far! My hamstrings are certainly not happy with my exploits on Sunday. I think it has something to do with the fact that I have barely broken 7:30 for a mile this year. My average stride length has been 1.19 metres but for this run it was 1.46 metres. I've never looked at this metric before. 
  • Stevie  GStevie G ✭✭✭✭
    Sticking to the triathlon races probably isn't a bad shout for the short term I think, with that recent result!

    Had considered 4 or 5 x1mile threshold, but thought I'd instead go for a nice fairly favourite session of the 4x1mile progressives. Although I converted to 4x1600m for the track.

    Not smashing it, and you can be relaxed at exact paces, as long as they progress.

    This one probably went bang on.

    Laps are always a bit all over the place, but adding it all up properly now, the 1600s come out as 
    5.59, 5.52, 5.45, 5.41

    Add 2 secs a rep for the mile equivalent.

    Fairly windy today, so a good session to be doing. One that isn't particularly impacted like hard reps might be.

    Two official geezers showed up when I was on the recovery for rep 3, so I was prepared to abort, and move to the lanes outside if needs be. But they, quite reasonably, didn't give a guy running on a running track, a second look, and carried on with whatever they were doing. Good stuff.
  • SCoombes2SCoombes2 ✭✭✭
    Thought i'd keep it relatively light yesterday with saturday's race looming. Just went out on a local 5.5 mile loop and did 1 minute tempo-1 minute jog intervals.

    In regards to wind, looks a bit breezy over the weekend. Shame we couldn't have last May's weather...just remember sunny, quite warm and calm.
  • Stevie  GStevie G ✭✭✭✭
    Good luck Simon. I saw the MK 5000m, and then this 3000m one, and was almost tempted. But 3pm on a Saturday is probably the time I'd least want to race, despite your body being best set mid afternoon like you said.

    Interesting concept though, and I'll keep an eye out if they do any more straight 5k road stuff, or even the 5K pb events at the place near Chichester beginning with an A I can never remember the name of!

    9 today. What has become a favourite midweek medium long.
    Main feature a 1/5th mile grassy steep bank, that then leads to a stile, slight climb into a farmer's field, then across and down, over another fence, then small wood bit. Probably a mile or so offroad.
    Then back down a half mile road down, and home. Having told myself i'd "do 8", but also do 9.

    7.22 in the end, but would have been averaging about 7.35 until mile 5, but then it naturally ramps up with the footing and down.
  • SCoombes2SCoombes2 ✭✭✭
    Not sure which the A place near Chichester is..Don't mind 3pm Saturday races - all of the Surrey lge xc races are that time. Usually in the pub for final score.

    I was crap yesterday commuting, only did about 6/7. 
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