Moraghan Training - Stevie G

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  • Stevie  GStevie G ✭✭✭✭
    Great photo about 400m out taken here capturing that end of race concern

    May be an image of 5 people people standing and outdoors
  • Stevie  GStevie G ✭✭✭✭
    And then monster home to the finish.
    Managed to take that above shot up to a 14second margin madly for a 17:34 and 6th place.

    5th and 4th not that far ahead, so if I'd really risked it could possibly have stolen some ground, but certainly didn't feel the day for that sort of stuff.

    The lady was 3rd in 17.16 which is one hell of an effort, she must be a hot weather specialist!

    Winners 1657 and 1703.

    I'm glad that this summer I'm back to these mid 17s being weather and course type situations, rather than last year when that was my fast course good conditions fare.

    Need to get another fast course 5k in, ideally in more favourable conditions to see if I can take the season's best 17.16 down.

    Good social after and for now that's 19 turn outs in 2022, 299 lifetime races, so hopefully the next one is a worthy 300th!

    200th was the 2017 Murder mile and 250th was Endure.
    I'll enter the Murder Mile which is Aug 5th, but every chance I might sneak something in before then...
  • SCoombes2SCoombes2 ✭✭✭
    Happy Birthday SG - Hope you had a good day. Solid race too in this heat.

    I'm a fan of training for an Autumn marathon too, although ive only done it once! As TR said it helps that you do some long runs during the summer.

    Also that strength nicely leads in to the XC season. 
  • TRTR ✭✭✭
    Good to see you enjoying yourself on your birthday.

    I did Brighton 10k last night, was a bit of a rush to get there and back after work, but was a nice race, pretty warm though. Thought the 10k would come in low 37min after last weeks 1.22, but it came in at 37.46, didnt feel fresh enough, a tough 20miler at the weekend probably didnt help. Time to get grinding towards london now.
  • Stevie  GStevie G ✭✭✭✭
    edited July 2022
    Did the club communicated track sesh today, but on the roads.

    1.5mile hard, 5mins, then 6x0.25m off 60seconds.

    Never going to match the sub 5k pace and mile pace type requirements, but had a good sesh none the less.

    5.49 for the first mile of and then a nice gear change to average 5.32 for the half mile after.

    1.14 for the first 0.25m after the long recovery, and then in the range up to 1.18 after.

    Probs plenty fine for road, including 0.75m grass in the first mile, different 0.25m each time, and in the heat of course. 
  • Stevie  GStevie G ✭✭✭✭
    Fair play for racing 10ks in this heat TR. I think 5ks and under are always fine, but once you get to 10k and up it can become a mission. a 20miler i'm sure wouldn't leave you fresh for a midweek race, but the heat has to affect most people.
  • I tried to do a track session again today but as soon as I started the reps I knew it would never turn out as it was way too hot. Even just past 10 am, the sun was overhead and the track was breathless and I just couldn't hit the pace even for the first 200m. 

    I think I must be a man of habit: the 7 mile run I did yesterday, Thursday 14th July, was identical to the one I did Thursday 15th July 2021. It was only afterwards when I looked at my log that I noticed so it was unplanned and the two runs were within 12 seconds of each other in duration. Two days later I limped 4 miles on the Thames and then had several months off.
  • Stevie  GStevie G ✭✭✭✭
    edited July 2022
    Hopefully you break the similarity for this year then :)

    You've certainly got to want it to be doing sessions in the heat.
    I think I've got into a good place where I'm doing the sessions from the door after a 2mile warm up, and enjoying the road terrain. It takes a little pressure off of hard numbers, while still putting a good lick in.

    I need to push the button on a few races soon. I suppose there's no point waiting to see how the weather pans out, as you race as it comes really, and accept if it's too far into the 20s it'll be slowed.

    I wasn't necessarily planning on doing the Dashers 5k anyway, but talk is of it being 33 degrees still by 7.30! Tuesday was 28 as a comparison, and obviously pretty darn hot itself.
    I think 33 is just getting into world of pain no advantage type terrain to be honest, and unlike the Wycombe/Hurley events, not on my doorstep.
  • SCoombes2SCoombes2 ✭✭✭
    Good effort TR, like you say, a 20 miler a few days before does affect you!!

    Put a bit of effort in today. Wore my new Hoka's, more Rocket X's although this time it was with the help of birthday vouchers and the fact they were reduced to £70 from £120. Can't race in them - that awful lockdown 5m time trial over Willen Lake in 29.20 showed that when it felt that my soles were on fire. But they are ok for 5-10 mile bimbles and reps.

    It was just the 5k route near my house, but tutned it into a progression run, 19.25 when I got back. Nice to feel knackered again. Could still feel my heel but it's nearly there now.

    Tommorrow should be good - up early for Parkrun near Waltham Abbey then driving to Woodford Green where Bedford are having their SAL... then after a while i'll go down to Tooting Bec to see the HHH boys and do a bit of helping.
  • TRTR ✭✭✭
    edited July 2022
    Good session that, gets your legs turning on the 0.25s. As long as you do your sessions on repeatable routes you can compare them, mine are done in a lunpy commute but its the same route.

    PMJ - hopefully you avoid the months off this year

    SC - good news that the ankle is prorgressing finally.
  • TR said:
    Good to see you enjoying yourself on your birthday.

    I did Brighton 10k last night, was a bit of a rush to get there and back after work, but was a nice race, pretty warm though. Thought the 10k would come in low 37min after last weeks 1.22, but it came in at 37.46, didnt feel fresh enough, a tough 20miler at the weekend probably didnt help. Time to get grinding towards london now.
    I think "low 37" is probably an optimistic conversion: WAVA says 37:39 so 37:46 isn't far off that. It does seem that you are back in a good spell of racing.

    Do you have a target for London? If you convert that 1:22 as well as you have done in the past you are going to be closer to 2:50 than 3:00. 
  • TRTR ✭✭✭
    PMJ - you are probably correct there, p of 10 gives me a higher ranking for a 38.00 in May than my 1.22.19 recently. I suppose if i was fresher i might have gone a bit quicker, .....god knows how i managed to go 36.3X just before lockdown in 2020, with a long warm up and down to make a long run.......last yrs 1.22.09 in july converted to 2.54.33 at vlm, but i did 1.28.01 first 1/2, so possibly went a bit slow first 1/2. Id love a 2.55 at age 55.
  • Stevie  GStevie G ✭✭✭✭
    Phil dreamkiller Jonesy at it again ;)

    Always hard to get a decent conversion worked out.
    I think WAVA is clearly generous the shorter the distance as you age.

    That's pretty clear with me not being miles off 80% for 5k (17.16 at 40 - 79.39%), which would need a HM pb (1.15.41) to match  (79.32%)

    Only a maniac would suggest a 17.16 5k is the equivalent difficulty of a 1.15.41 HM!
  • Stevie  GStevie G ✭✭✭✭
    edited July 2022
    Decent day marshaling for the Beat the Boat Windsor 10k. Not quite a club event, but it's put on by one of the club's top fellas, so it gets the sort of marshalling support a club event would.

    I was doing the input of the race numbers and working out the prizes on the day, then whisked home to sync it up with the more hi tech method of taking times on an app and sending it to excel.

    Got an 8miler in before, which as an occasional reduced Sunday run is ok, especially in the heat. Mid 50s mileage week therefore.

    Will try and do the usual double tomorrow, but obviously ease it down as much as it needs to.
    And then weigh up the same on Tuesday. Shame it's the last 5k summer series of the season on Tuesday, and the club's home race, but I dare say it'd just be utterly daft to drive 35-40mins and then have a miserable 32 degree reduced pace effort at best!
  • Stevie G said:
    Phil dreamkiller Jonesy at it again ;)

    Always hard to get a decent conversion worked out.
    I think WAVA is clearly generous the shorter the distance as you age.

    That's pretty clear with me not being miles off 80% for 5k (17.16 at 40 - 79.39%), which would need a HM pb (1.15.41) to match  (79.32%)

    Only a maniac would suggest a 17.16 5k is the equivalent difficulty of a 1.15.41 HM!
    I wasn't trying to kill dreams: TR seemed to be being a bit harsh on himself and I was saying he was hitting the highs already.

    TR said:
    PMJ - you are probably correct there, p of 10 gives me a higher ranking for a 38.00 in May than my 1.22.19 recently. I suppose if i was fresher i might have gone a bit quicker, .....god knows how i managed to go 36.3X just before lockdown in 2020, with a long warm up and down to make a long run.......last yrs 1.22.09 in july converted to 2.54.33 at vlm, but i did 1.28.01 first 1/2, so possibly went a bit slow first 1/2. Id love a 2.55 at age 55.
    Running is a bit like that: I've had spells when I've had a succession of PBs within a few days of each other when the training and race load suggested I should be tired and also vice versa. 
  • SCoombes2SCoombes2 ✭✭✭
    Decent weekend. Not out of the woods ankle wise, but will keep monitoring it.

    Up early to get on the road saturday. First stop Gunpowder park Parkrun, just off he M25 nr Waltham Cross. Ran round for a 21.35 with the lad. OK for him as he trained hard on Thursday too. know how it feels!! Really flat and pretty fast.

    Then a nice drive down to Woodford Green where Bedford were having their SAL, then tube down to Tooting Bec to spectate at the SAL. Few pints after.

    Slightly hungover 5 miles yesterday. 5k this morning, probably won't run tomorrow.
  • Stevie  GStevie G ✭✭✭✭
    Just joshing Phil :D 
    Good to hear you're back going again Simon.

    My club have cancelled their 5k event tomorrow. It makes sense. Nothing to be gained from a race in that heat, and plenty to lose!

    I did my usual 6 & 4 Monday double today.

    I wanted to see what a run in the heights was like, and to be honest it was as expected, fairly ok as long as you take it easy. And then re-hydrate quickly after.

    The hardest bit was probably stood still on finishing, on the move you get to enjoy bits of breeze and suchlike.

    Will have a look at temps etc and decide on any sort of effort tomorrow morning. Might make sense to do it Wed instead.
  • Stevie G said:
    Just joshing Phil :D 
    Good to hear you're back going again Simon.

    My club have cancelled their 5k event tomorrow. It makes sense. Nothing to be gained from a race in that heat, and plenty to lose!

    I did my usual 6 & 4 Monday double today.

    I wanted to see what a run in the heights was like, and to be honest it was as expected, fairly ok as long as you take it easy. And then re-hydrate quickly after.

    The hardest bit was probably stood still on finishing, on the move you get to enjoy bits of breeze and suchlike.

    Will have a look at temps etc and decide on any sort of effort tomorrow morning. Might make sense to do it Wed instead.
    Do you have any physiological measurements (heart rate, core temperatures etc) to back that up?

    At university one of the fellows (who was a very good runner) was part of the British Olympic Committee and specialised in how the body reacted to extreme conditions and would tell tales of getting such data from people who survived extreme conditions. In short, you almost die and then you get rescued and someone measures you core temperature (sticks a thermometer up your ...)
  • Stevie  GStevie G ✭✭✭✭
    I didn't shove anything up my bahooky no.
    And I can imagine it'd have quickly got into a world of pain if trying to smash a race out.

    But a couple of days plodding a couple of runs out shouldn't be much issue. 
    And hopefully means "mere" lower 20s that felt warm at previous races don't do afterwards!
  • TRTR ✭✭✭
    PMJ wasnt killing dreams, he knows his onions so his opinion counts. To be fair i cant get too precious about 10k times as i dont prepare for them properly.

    Good to see you moving again SC

    I did an early morning 10m to avoid the after work run commute home tonight. 
  • According to met Office data for RAF High Wycombe, yesterday's morning run at 7 am was 19 degrees and today it was 25 degrees. Definitely felt that difference. 
  • RicFRicF ✭✭✭
    Certainly a difference Phil. Hydration in this heat has to be a priority.

     Yesterday, on a 20 mile bike ride I used up both 750 ml bottles. I know this for a fact since my weight was the same, before and after the ride. Today I weighed the same before and after 150 minutes training indoors. The bottom line being that this time I used up 2.5 litres! And I was in Zone 2 the whole session. That's easy.

    What isn't easy is running and drinking enough while out. On the bike I can carry it. On foot there needs to be places to get a top up. There used to be a stand pipe in the woods where Metros did the TV XC. Until some element bust off the tap and flooded the place.

    After that I ensured that suitable shops were to hand. After one memorable top up, 13 miles into a 20, I found myself speeding up without effort. I drank bottles of BOOST for quite a while after that... until I bothered to read what it was made of 😮

    SIS Hydro tablets for now. Hopefully when 40% off full price.

    🙂

  • Stevie  GStevie G ✭✭✭✭
    Agreed Phil. 6milers both mornings around 8 ish, and today definitely felt more to it.
    I did put it partially down to 2 runs in the heat yesterday, but it's probably more down to the difference.
    Odd, as I thought yesterday was the day meant to be hitting the higher numbers.

    Without any doubt I put any vague idea of reps back from this morning to tomorrow though, as I think that's about an 8 degree drop!
    May just leave it until Friday anway.
  • RicF said:
    Certainly a difference Phil. Hydration in this heat has to be a priority.

     Yesterday, on a 20 mile bike ride I used up both 750 ml bottles. I know this for a fact since my weight was the same, before and after the ride. Today I weighed the same before and after 150 minutes training indoors. The bottom line being that this time I used up 2.5 litres! And I was in Zone 2 the whole session. That's easy.

    What isn't easy is running and drinking enough while out. On the bike I can carry it. On foot there needs to be places to get a top up. There used to be a stand pipe in the woods where Metros did the TV XC. Until some element bust off the tap and flooded the place.

    After that I ensured that suitable shops were to hand. After one memorable top up, 13 miles into a 20, I found myself speeding up without effort. I drank bottles of BOOST for quite a while after that... until I bothered to read what it was made of 😮

    SIS Hydro tablets for now. Hopefully when 40% off full price.
    Still not having bits of you cut out? I saw SG was posting old Cabbage Patch videos and the 2012 race https://www.youtube.com/watch?v=6WWD1SaMJ2w features you. It seems to be the same tale as the Waugh brothers (he isn't even the best cricket in his family) as you came 2nd V50 behind Nigel Rackham who is also V50 and same club. He's still running 17.xx parkrun as a V60!
  • SCoombes2SCoombes2 ✭✭✭
    Did an early 5k, half with my lad on his way to school.

    I had to go to school and back to get him yesterday afternoon..that was horrible.

    Warm but not as hot as the Majorca early morning runs..definitely not as bad as Phoenix in August..especially when we couldn't find the key to get in the air conditioned house ;)
  • RicFRicF ✭✭✭
    RicF said:
    Certainly a difference Phil. Hydration in this heat has to be a priority.

     Yesterday, on a 20 mile bike ride I used up both 750 ml bottles. I know this for a fact since my weight was the same, before and after the ride. Today I weighed the same before and after 150 minutes training indoors. The bottom line being that this time I used up 2.5 litres! And I was in Zone 2 the whole session. That's easy.

    What isn't easy is running and drinking enough while out. On the bike I can carry it. On foot there needs to be places to get a top up. There used to be a stand pipe in the woods where Metros did the TV XC. Until some element bust off the tap and flooded the place.

    After that I ensured that suitable shops were to hand. After one memorable top up, 13 miles into a 20, I found myself speeding up without effort. I drank bottles of BOOST for quite a while after that... until I bothered to read what it was made of 😮

    SIS Hydro tablets for now. Hopefully when 40% off full price.
    Still not having bits of you cut out? I saw SG was posting old Cabbage Patch videos and the 2012 race https://www.youtube.com/watch?v=6WWD1SaMJ2w features you. It seems to be the same tale as the Waugh brothers (he isn't even the best cricket in his family) as you came 2nd V50 behind Nigel Rackham who is also V50 and same club. He's still running 17.xx parkrun as a V60!
    Yes Phil. Got the call yesterday. Monday morning at Hammersmith Hospital at 06:45. Probably won't have a run around the Scrubs beforehand.

    I spent several years being the fastest runner in the club until Nigel turned up. He's much more involved with the club than I ever was so he's welcome to his status within. 

    Obviously I'm not running right now. However, I've kept the records of what I did on the bike at the time I ran my fastest races and my numbers are better now. Lately I've smashed out rides and barely touched an oxygen debt. Not so long ago, any effort; bike or run, would get me gasping.

    Check out a couple of Strava segments I posted. Ricky to Ruislip and Ruislip to Ricky. I'm KOM on the first and 2nd place on the second. The funny thing about the Ruislip to Ricky segment is that the current KOM was recorded in 2010. That's probably the oldest on there. 

    It remains to be seen what condition I end up in post op. On that basis I haven't forked out £400 for cycle shoes or a TT Bike. If I'm good, then it's game on. Trained over 500 hours so far this year. Hopefully I can have a bit more fun with it.

    🙂

  • TRTR ✭✭✭
    All the best with all of that Ric

    I did 10m inc 12x3min which i finished about 7.30am today and it was already pretty scorchio around 25 or 26 degrees.
  • RicFRicF ✭✭✭
  • Back to 18 degrees at 7 am this morning but the sun only came out for a few minutes so the coolest run so far this week. 

    I see Josh Griffiths ran the world championship marathon with a stress reaction in his femur and is now on crutches. 2:17 and change with less than 2 legs isn't bad.

    https://twitter.com/JoshGriffRun/status/1549145561000882176

    Power of 10 seems to update world champs much quicker than local races


  • Stevie  GStevie G ✭✭✭✭
    With a bit of wind as well, it felt super cool today.
    But the humidity had me finishing with a vest absolutely drenched, so in a way it felt a tougher run than yesterday!

    Probably didn't help starting with the woody climb, meaning a 10min first mile, then skulking along the overgrown verges into Flackwell. Nice run after that though!
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