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Moraghan Training - Stevie G
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16:53, for a 17second pb today.
Feels quite odd though, as without ruining Johnas' report, he utterly smashed me today! Phenomenal race from the fella.
However, pleased to lay that down before too much specific 5k stuff, as it showed me my pacing was a bit dodgy.
Mile splits of 5.14, 5.29,5.34, 35secs doesn't even tell the full story.
The first half a mile was simply too fast, and Johnas reckons I was clocking sub 5 pace
.
When you do that, you fall away a bit. So hopefully if that gets sorted, there'll be more to come off over the next few months.=
3rd pb in 2013, matches 2012's tally already!
Good little vibe to the race, good course, and nice catchup with Johnas after, once he'd done some more tempo mile reps
i see i'm in the results as Marlow....I best sort that out before someone from them gets uppity
Nice one SG - cracked the sub 17! Mad first mile though
congrats Stevie - another significant hurdle cleared. Yes that 1st mile looks a little enthusiastic to say the least. Sort that out and i think you will carve more time off with ease.
Good run there SG, congrats on the PB. Next target is sub 16
If you go to the parkrun website and Manage My profile you have an update option and can change yur club there.
To get to your profile: http://support.parkrun.com/entries/22450771
I ran King's Lynn parkrun and got 18:53 on the Garmin (so almost a minute down on my parkrun PB of 17:55 at Bushy). Aim was to be closer to 19 than to 20 so sub 19 was a bonus. I need to understand why King's Lynn parkrun is 5knad (near as damn) and not 5k as it is super flat and tarmac paths all the way so if it were 5k it would be a super fast one. Garmin says 2m gain. Run was exactly what the doctor ordered: a few runners out front and then a guy joined me and we took turns pushing and chasing down the runner in front. We caught him at 2.5 laps in and I took the lead of the group briefly but soon the cardio-vascular system said enough is enough so I had to drop back a few metres but was kept honest by another fast finishing runner.
Miles were 6:06, 6:20 and 6:10 so better pacing than normal.
Dinner at my old college definitely helped:
Salmon
Duck
Crème brûlée
Gangeneuve Sauvignon Blanc 2010
Vina Eguia Rioja Reserva 2006
Château du Juge 2008
Blandy's Duke of Clarence Maderia
Dow's LBV 2005
Need to make this my regular pre-race preparation
Well done SG. Sub 17 minutes always notable.
I've got a 10k in Dulwich Park (and surrounding roads) in May.
Phil, after that dinner I'm surprised you could stand let alone race (sorry, run).
🙂
Unfortunately the PC brigade has stomped on the cigars. I wouldn't have one even if there were offered, but there were two really nice, but empty, humidors from days gone by. The guy sitting next to me was called Twink and he specialises in ovarian and placental functions during pregnancy in the horse, the African elephant and the giraffe: good dinner time subjects.
Managed to break sub 17 too for the first time. Official result was 16.33 so really pleased with that. Knew I had a good 16.xx in me but never a 16.3x. Knew SG would go off to fast as is his trademark, so had decided before the gun to let him go and settle into a steady pace ASAP. Knew the magic number in my head of 5.28 pace to hit the sub 17 and sole intension was to ensure I kept under that at each split. Happy with 5.10, 5.20, 5.15 mile splits. Got pipped in the last 50m to come home in second. Nice to see a winter of hard training has paid off.
Way hey! What a morning!! Who could've thought all this parkrunning could be so exciting!?
A PB at a parkrun SG, looks like you can have your cake and eat it after all! That time will only get quicker once you get some 5K specific work in and don't sprint the first mile!
Johnas, also a top result! Looks like all that winter marathon grind had paid off. Show that marathon training can be beneficial if you keep tabs on the speed work also.
Sub 17 fellas, seriously quick stuff!
Was pushed for time so my 4 miler tempo got changed to a 2 (or 12 mins). The warm up was a bit leggy and the first mile was hard... the 2nd was harder! Felt like all out race pace! Did 5:56 and 5:52. I was totally exhausted once I stopped. Just in case I was getting ahead of myself for Trafford this was a stark reminder to keep my feet on the ground! Off out for an easy 7 later.
Good luck to Dean at the High Legh 10K tomorrow!
I can certainly learn from that performance Johnas as can be seen from you increasing the pace in mile 3 rather than my drop off! You also used the guy who won for a race, whereas I was watching things happen in front!
I did have a look at the chaps in 1st and 3rd on power of 10. The guy in 3rd was doing 15;xx and 31:xx 5 and 10ks not too long ago, and looks to be finding his way back in, whereas the guy who won, quite bizarrely did a half marathon in the exact same time I did at Wokingham...to the second! However, that's a harder course, as well you know Johnas!
I'll try to reign the first mile in next time, and probably that'll come out faster overall. I doubt in the 16.33 league, but then again, the WAVA of my HM pb gives 16.35 for a 5k...for some food for thought!
Stevie, 2miles at tempo pace sounds a better bet to me...perhaps on another day just with a 90sec break, then 2miles again. I wouldn't fancy 4miles on the spin!
Good luck tomorrow Deano, lost track abit with your fastitude...sub 33 job is it?
What does everyone do long run wise in a taper week? I thinking of a 12 instead of the usual 16-18. That sound about right?
Stevie, it does, but then over 2hours for a long run seems unnecessary unless you're marathon training anyway.
Just had a text saying I'm selected for the inter-counties so looks like my battle with Xc has 1 more twist to come.
SS I would only do a 10m in a taper
Proper taper week (11), cut back week (16-18) or taking it easy week(13-15)?
Ah of course, you were 33.03 weren't you! So tantalising!
When are the inter counties? Is that a national thing? We're getting quite late for Xc tho aren't we?
Stevie, of course Trafford 10k next week isn't it. Then your taper needs to be reducing your usual mid week long run, not replacing the end of week long run.
Perhaps even just an 8 then....if you normally do 10...or 10 if you normally do a 12.
My mid week 2nd long run is 10 but this week it will be a 7.5 But on a Sunday I do 15-18 so I'm thinking of doing 12 tomorrow.
Sunday - 12
Monday 7
Tuesday 3 x 1mile (10K) off 3mins
Wed 7.5
Thurs - 5 (with strides)
Fri - off
Sat - 3 (with strides)
Sound sensible for a proper taper?
looks nice enough. Why such a long recovery on the reps though? 3mins?
ps Phil, a couple of questions for you...
how do i view park runs in the results section of power of 10? And also in the upcoming fixtures, think I did it once, but now despite picking the 5koption nothing comes up.
And secondly, when do they update individual profiles with the times?
sounds quite high profile that does!
I wonder if Bus or Phil can regale me with the list of those selected for Bucks? Just so I can tick them all off and say "yep loads faster, quite a bit faster, a fair bit faster etc "
Every now and again I have something useful to contribute! Berkshire teams for inter counties... http://www.berkshireathletics.org.uk/pdf/xcic13tm.pdf
never heard of 8 of those senior men PC. Tell me you didn't qualify as 9th?!
Sprint finish just to get 9th! As per last year the mission will be to have as many people finish behind me as possible, 222nd out of 278 last year.
I was a bit worried I might get lapped (its 4 or 5 laps), and knew this would be the only way I got on tv, so it was a race to get onto the last lap and then struggle home.
you're not selling this much old son!
SG the inters is why you need to get involved in your country champs! You never know. I'll never get near the Cheshire team but I can try.
The recoveries are long so I can dial into race pace easily. The session is about keeping some quality in the week without flogging myself. Plus 3mins is about 50% recovery which is fairly standard? Would you suggest less?
I think its also the trials for the World XC which is in a few weeks
Edit: Not that this matters to us!