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Moraghan Training - Stevie G
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Decent paces there SG, seems to be coming together nicely for you post lurgy.
All this talk of Bramley and I just realised I am busy that day! I'll probably turn Wokingham into a 20 instead by running to the start.
11 mi with 5 mi at 'tempo' for me. I kept it pretty controlled so in truth it was below HM effort. It came out at 5:50 and I did a similar run with 10k @ 5:48 in a 10 miler at the same HR this time last year. That's the first sign that I may not be a million miles off last year's fitness.
SG - nice reps.
6m earlier. That was the end of me considering training by HR for a bit as even with the HRM moistened up with a water based gel it took forever to settle down (told me my HR was 222 at one stage!).
Bramley for me will be basically a glorified training run (and I'll be more than happy to just be able to do it after the last two months). I reckon flat out I'd be doing well to break 65mins at the moment which gives an idea of quite how much I've lost over the last couple of months.
Looking very promising now SG and Reggie.
5 x 1600 off about 90 ish last night, still feeling good, although legs slightly tired after the XC saturday. Came out with 5.22,5.18, 5.13,5.12, 5.08
Dragged myself around 8-9 miles this morning, bit of training with the lad tonight.
After yesterday 11 mile with tempo the schedule threw a 15 miler at me. I took it off road to try and make it as different as possible to the previous day, under the assumption that anything that was ready to break might not be used in quite the same way as yesterday! I had a weird hamstring sensation, it was like a static shock or sharpish sensation. I guess either a small tear or something just releasing. Hopefully the latter. Can't say I can feel anything now but I also got a weird feeling high up at the insertion later on. Maybe a slight cramp, no idea but I kept it very easy.
That's 8 days in a row now so tempted to bin tomorrow's recovery or do it very slowly very early and do Fridays MLR later in the day to maximise the recovery. I feel like I am pushing the limit and having to plot my way through a minefield of potential injuries doing this plan!
All fairly consistent.
It's noticeable your reps often have quite a wild range. Is that intentional? Some sort of easing in, finding the right pace then smashing the last one? Or does it just tend to pan out that way?
Are these always in a group, with a few in or around your pace? And when you say around 90secs, is that because the group you're in start each rep at the same time?
If you can make it through without obliteration it can only work! The classic make or break.
Had a family funeral today over Wokingham/Finchampstead type way, so just put a couple of easy ones in, 4 pre drive there, and 3 after getting back.
That'll do.
SC - nice progression through those reps. As Reg said it's a 2-lap job for the 20. I marshalled it at the first point after the start, with my kids, a few years ago. As the 20m runners started their second lap they were treated to the kids shouting 'final lap' to them. Some of them did not take it well!!
Reg - Pfitzinger (the P of P&D) came up in some articles I was reading recently from the Lydiard Foundation. He's a Lydiard advocate, and looking at the plans I can see the similarities. If you can hold things together on that it'll have you running very well. Good luck!
I'm not completely out of the woods on the AT front yet. I'm finding that I still need the rehab after a run as it's a little creaky, but definitely improving. It's a calculated risk as if I have a prolonged period off with it, after the way the last two months have gone, I can write off a spring marathon.
I've not run further than 6m this week, but would like to manage at least an hour, if not double figures, on Saturday morning. After that I won't run again until Monday, which will be almost 48 hours off. If it's still creaky then I may have a decision to make.
TT Final lap!!
Right up there with over hearing "they've done the hard bit now" about 1.2miles into the Wycombe half years back!
Hope the recovery goes to plan. For someone of your record you'll know exactly the timeframes and where you need to be to do a strong marathon.
Reg - Yes don't like running the extra 9m!
TT - Ah I see, the Oakley 20 near Bedford was 12 and 20, so I was nice on the 2nd lap not going up the hill to do the loop when you are going round for the 2nd 8m loop
Bloody parents evening tonight for the wife, so can't go to the track. The are WITHOUT FAIL on every time I can go to the track, without a race on the saturday. Might do the 8min tempo/10 x 400/8min tempo instead.
I was thinking about you today, ran over the back end of Bourne End so did the hill you do from the old railway line up to Ronald Wood but I went down whereas I think you go up.
Drive back home was past the Rebellion Brewery so I'm set up for Saturday's rugby. Is anyone on here declaring allegiance to Scotland?
The other version had Treadaway uncomfortably early, and it just feels more of a slog knowing you still have a dull 3.5miles or so flat after going down the bank.
They do a 12/17 miler the week inbetween Bramley and Wokingham.
I might well do it, as the other one they do is March 19th which clashes with Eastleigh 10k, which would be nice to do again pending top end pace coming back this next 6 weeks.
Seems to pass by the multi-million pound home of some wealthy Arab banker.
But it doesn't half get the HR up even at dredge up pace, and then of course you have the stile, and then a very slight incline into that ploughed field.
Certainly isn't a section where you can feel anything but massively unfit however well you're going
I'm enjoying the numbers telling me I'm getting right back on track.
3 weeks ago I did 12x200m off 60secs, and think I scraped one 35xx but the other were split between 36xx and 37xx.
Today, all 12 came out 35xx.
Hard to compare wind and all that, but that's a good lift.
And hopefully that can step up again when we're moving more towards short race times.
Slight surprise to find google's first choice for "a" Bramley is south of Guildford
Just the 40miles away from the actual Berkshire one
Just a little mental note to not be too casual typing it onto the sat nav
Hopefully Eastleigh is worthwhile for both. But like always, next run/week first! Don't look too far ahead.
Did 20 mins with the lad last night, then jogged a 1k to the 400m triangle and did 16 reps off 60 secs. It was dark so didn't check times, as usual the down-up-flat triangle was lots harder than the flat-down-up, especially as on the up on the first rep the wind is in your face.
Not sure about tomorrow but will need to be off road really.
I mentioned I was getting weird sensations in my hamstring, well I was messing about with my daughter later and had a massive cramp! I've subsequently ordered a load of hydration tablets.
Easy 13 at lunch.
4 mile to parkrun, then 10 x long hills before the start - hit the PR reasonably hard. 17.43 for 2nd - not an easy course, my best is 17.04. Good semi race with my mate from LBAC who is decent and only 25 ish - I burst past with 400m to go, but at the final turn with about 80m to go I knew he was too close and he burst past me - smiling whilst sprinting sort of thing... Good fun and a good morning's work.
Just shy of 15 this morning - loving getting the NB Propel V2 back on. So much lighter than the Hoka Carbon X. Even though the Fuel Cell is a firm ride, it's the lightness that helps the most.
SG - I did the Bramley 20 in something like 2007. It's a good race, but a ball ache to get to for me.
After another weeks plodding, I was actually able to put a steady block of mp+10% into 20m yday. So I'm hopeful ive turned a corner.
8 wks til the b of the bang, so time to put some hard work in one way or another, so 10x3mins on the turbo today (the engine will be none the wiser).
Nice weather for today's Chichester 10k, no doubt helped by my DNS.
Any tips on the route TR? Will have to decide on footwear too.
Could simply be a case for the day to day Wave Riders rather than putting miles into Nexts or even my untouched Alphas. Those are best saved for the "all in" races.
Or could be worth wheeling the 350mile clattered 4%s out. Wouldn't have thought those would just disintegrate due to the distance as I'm putting my weekly tempos in, in those.
And classic sod's law on the weather at Chichester! We covered it at the time to death, but there's less than optimal, then there's that day
It's great to have those top performances at the fast races, but this year I'm just as keen to get some different "experiences" (know the proper runners hate that word
15 for me at 7.23
One second slower than last week's 15.5, but totally different route. Out and back to the outskirts of Marlow this week pretty flat.
61.5mile week, decent 5 week block over 60 now.
Which looks to include energy drinks from this link?
https://13milers.com/races/bramley-20
TT - if you pick up on this post, is that the case do you know?
If so - that's the easy solution!
Went along for some giggles and ran alongside a club pal.
Looking back we did 7.30 average for the first 5, including a monster 250feet hill on one mile, then 9miles 7.20ish. Couple of looseners 7.08, 6.56, then 4 around 620-630 before what felt like an unnecessary 6.05 finish and let him sprint the last 200 in
What wasn't ideal was finishing a 20 before 10am and then having to take the children to Harry Potter studio tour which was about four hours long and involved lots of standing about! So that's 33,000 steps for the day!
85 miles for the week is an all time high, beats the 78 I did three weeks back.
Reg - nice, I have some step count days like that at the weekend when its 20m and a couple of dog walks on a saturday. 39k yday, 42k last Saturday. All good time on feet.
I also did a few runs with water and gels to get used to them. I don't know if they really help but it gives you a few distractions en route which can be helpful but also a hindrance: I know people who dropped gels and were then worried about crashing.
I am not convinced you can train your body to handle taking gels, sure you can find out in advance if you can't handle them but all this 'training the gut' stuff just strikes me as a bit of a marketing ploy to sell the stuff. I have read no science on this it's just a gut feel, if you'll pardon the pun. I've only ever taken a couple of gels during a marathon so I am not yet sure what I am going to take in the race, four gels spread evenly is what I have in mind. I'll take a couple in my MP long runs but that'll be it.
After the cramping issue from last week I ordered a load of hydration tablets to take after longer runs. I had one the night before and one straight after my 20.
Did an easy recovery 6 this morning, sports massage at lunch and easy in the PM.
I do my 15s with weetabix/banana 75mins or so before hand then no fluid during.
A few miles more, perhaps only slightly faster average pace, with 3 water stops a lap should hopefully negate any need for gels.
It's still a long way of course, but for my purposes shouldn't need too much overthinking.
It's gone freezing again, so the big call will probably be a skin under the vest, as unlike flat out races, it may not generate enough heat like HM and down!