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Moraghan Training - Stevie G
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Despite the England game tonight, I'm doing the Dasher session, to make it 5 weeks in a row now.
Just means leaving very close to half time, have say 15mins on the radio, then watch the rest on the phone, hoping it doesn't go to extra time/pens - as that would then leave a right conundrum!
If it did go on, i'd have to consider joining the session midway, then doing solo reps at the end :P
16x90secs, off 1min, in 2 sets of 8, with 3mins in the middle.
For that many reps, on grass, and being that bit more than 400m, realistically i'd imagine this would pan out more like 10k effort, rather than the billed xxx seconds quicker than 5k that they love to describe.
"Parking was not an issue."
There is a lot of detail on elapsed time versus schedule, was that something you did as you went along or is that details you filled in later? How did you plan the schedule, was it based on recces?
Emer McKee: Belfast runner, 12, breaks world age group 5km record a second time - BBC Sport
I had a printout of the schedule on me & was getting feedback at each summit early doors. Once I knew I was slightly ahead of 19h but running comfortably I stopped checking at the summits. I was informed of how things stood a few times & as I completed each leg. Afterwards I went back & filled in each summit time using Strava. It was a relatively simple process as I turned auto-lap off instead pressing the lap button at each summit & upon entry & exit of the scheduled stops. At no point during a food stop did I check how long I'd stopped for but my planned halt turned out to be ideal timing generally.
I worked out the schedule for the first 23M from my recce a fortnight earlier, for the next 21 I used the times I'd run whilst supporting other successful attempts & again for the last 15. Between Miles 44-60 I relied upon a combination of my recces & more importantly the times achieved by Dan & Alan.
Bloody hellfire Aley! I'd not seen that. Just incredible.
We wanna hear more about the people we're faster than
Jools - no sane person should ever use phrases like "between miles 44-60"
Therefore, was sensible for us to share the load of the 2 sets of 8x90secs.
First set was decent lick, sensible, him on the outside doing slightly more I guess, though marginal.
3mins in between, then his "bright" idea was for us to rotate leading them, and the other to follow on.
Yeah, that sounds like a plan until he monstered off, and I did an even sillier 2nd rep, for the fastest of the day.
It suddenly dawned on me that this was in no means any sort of sensible strategy, doing the second set faster, and inevitably the gaps to him started to drift on "his" legs.
He's still going pretty darn decently.
16x90secs on grass is quite a haul in fairness. I'd probably do 12x400 somewhere in the 76-78 sort of mix depending on sharpness, so more reps, and further distance was a stretch.
Morning 4 was hungry! And the lunchtime 4 a bit more alive - roll on re-fuelling and a nice sleep.
265 feet I think mile 1 was, and you can imagine the hard breathing going straight into that from cold.
Lovely when at the top though. Couple of other in comparison miniscule climbs, then a big down midway, and eased in for the 8. Probably better than doing a slightly longer run without the climb.
And similarly to Philip, but at the opposite end of the "U" for my runs compared to SG
As for this week, Tuesday and Wednesday were just very slow off-road, trying to keep the hamstring under control - which was just about OK. Today became complicated because of life getting in the way, resulting in a short window to run at lunchtime. A measure of how slow I am as it turned out, with 2M in the middle passing for tempo, but at a positively pedestrian 6:50 ish pace as much as I could muster! Needless to say that, and hours of sitting in front of a screen, and the hamstring is grumbling tonight. Nothing untoward, but touch and go as to whether the planned 7 tomorrow to put me in reach of 40 for the week is sensible - a judgment call tomorrow evening!
Speed always comes back last.
Needed a session today - couldn't bring myself to get to the track, so freestyled a sesh round the park.
Despite living close, it's incredibly rare for me to do so, so it all felt quite unique.
10mins, 8mins, 6mins, 4mins, 2mins was the plan, initial thoughts 90secs, and the idea to get quicker as the durations became shorter.
Super humid, and about 70% on grass made me think 2mins was a better plan, and I knew I'd add a 1min wild romp on the end too.
I had the auto split on, so the splits aren't the cleanest, as naturally the first 2 reps brought up the mile split mid way, and I think I bungled the 2min rep to include the 2min recovery too
However, as far as i can see
10mins 6.15mile split, then 6.18 for the next 3mins 45, so call that 6.16
8min 6.07 mile split then 6.03 for the next 1.53, so perhaps 6.05
6 5.54 mile split
4 5.43 pace
2 Estimate 5.35ish from the graph - as recorded it as a 4min lumped in with 2min stationery rest.
1 5.08 pace
Did what it needed to.
Very humid, but managed to keep the vest on!
I had a week or so off running with a sore calf but managed 4 and a bit miles today and it doesn't seem too bad. Did our club 10 mile TT last night, it's not a proper race, just a training race timed off Strava but moved the KOM on from 22:19 from my last effort to 21:37 or 27.7 mph. Quite pleased with that as there's a bit of elevation in it along with 10 roundabouts so I don't think it's the fastest course. Might look for a faster event somewhere to bag a sub 21 and start working towards that magical 30mph mark.
You get quite a few of these running niggles/lay offs don't you Reggie, but near invincible from the bike stuff!
ps Phil, the other day you mentioned steeper hills...which I certainly didn't want
But surely the start of that hill into Flackwell from Wooburn green takes some beating.
That's very hard to run DOWN for the last bit. I wouldn't even dare try and go up it.
Interesting 49th Birthday Wednesday....had eastern masters at Cambridge and this one is the 3,000m. started off with a 71 - bit quick tbh and thought i'd go with it, but started slowing up - plus I had someone with NIKE Alphas on right behind me all the way.
Horrible race, ended up with 9.17, one second ahead of the guy behind. I wouldn't have moaned about illegal trainers if he had come past, but they are going to tighten up for the next race....although as it's a 1500m it may not be as important. Checked PO10 and found out that he's just done 15.58 for 5k a few weeks ago, so going well anyway.
Luton last night - 5 x (600,400,300) off 80 with 2 mins between sets. Took a bit to get into it, but got into it. got it down to 1.48, 67, 46 for the last set.
No supershoes on the track? Yet allowed on the road? Seems a strange distinction.
https://www.strava.com/segments/985264
Mudds Bank Climb 208ft 12.4% 0.31 miles
https://www.strava.com/segments/2146730
This is of course all a load of nonsense (and I started it, I will admit), at the end of the day there are steeper and steeper routes (such as your Murder Mile) until it gets so steep you can't run nor walk and have to climb.
You'll have to dig out that that is half way up Winchbottom, that is only about 300metres or so in length, but is criminally steep - before becoming a bit more reasonable as you move on towards the bit I couldn't find all that time back.
To be fair, I really don't get the whole "do loads of elevation" thing. Crawling up super steep hills at 12min miling on the verge of combusting doesn't strike me as any sort of fun
(says the guy who 3 years in a row drove between 2 and 4hours to do a 1miler up a hill so steep that the second half is mere crawl material)
You can track his progress here:
https://live.opentracking.co.uk/bobgcw/
And good work on the birthday master activities Simon!
As for me - did my 4th run in a row today for the first time for 4 months. Surprisingly OK, with just minor niggles and discomfort - fingers well and truly crossed!
I remember footballers with bad injuries used to focus on 1 more game. The 1 more race for you is in sight!
Will take a look at Mad Mee Meep's stuff.
He still sniffs through here chuckling at some of the views and characters.
Lad's doing well so far - descending Hall's fell Ridge well inside a 23 hour schedule.
The lad's doing well so far - descending Hall's fell Ridge well inside a 23 hour schedule. Bloody long, tough way to go yet though - another 20+ hours of running/hobbling/scrambling (and eating)!
will have a look tomorrow
Much better than watching the football
Clearly to most of us we haven't got a clue about the undertaking, but on simple stats 66 (or so) miles over 24hours or less, up and down massive climbs is certainly a different sport to what we all do!
Give me a flat short race, agonising over a few seconds any day
Well done though Dean - beyond midway