Moraghan Training - Stevie G

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  • The BusThe Bus ✭✭✭

    Can't have been very pleasant this morning Philip - it looked torrential up until about half hour ago! Son't football training was cancelled 1min before the start - luckily I had already decided not to go!

    Nice run out SS - good time for that sort of route by the sound of it.

    I'm off to a party tonght. Not having a race or long run to worry about tomorrow is kinda liberating - means I can really let my hair down for once! No doubt I'll still be tucked up in bed by 10.30 though!

     

  • RicFRicF ✭✭✭

    Now that the lad has vacated the PC I can field a report.

    Can't complain about his average 5 or 6 hours per day on games. His interim 'A' level results put him top of his entire year group.

    Tempo run then. 10 mins on the bike and one mile of running as a warm up, I set off with the intention of keeping the effort inside a relative comfort zone.

    Wearing, cycle type shorts (good), long sleeve Helly, vest, hat & gloves to ward off the worse of cold wind and rain. The miles came out as 6:13, 6:08, 6:16 & 6:15.

    HR peaked at 170 bpm, mostly 166/167 bpm.

    About as much effort as I would do in a Half Marathon. Didn't think there was much scope for extra speed. The conditions seemed to chill the muscles faster than I could warm them up.

    If its like this next week, I'll be pressed to do six minute miles. Heat needed.

  • Stevie  GStevie G ✭✭✭

    tidy enough effort Ric, especially if conditions aren't great.

    Just back in from a 5 that was a little drizzly but nothing more. Then I hear Wycombe's game is off due to waterlogging! Pretty  surprised, but maybe I shouldn't be from Bus and Phil's descriptions!

    Slight knee feel last 2 runs, but I guess that's simply that my wave riders are now 536miles in. I usually start to think about switching at 500, and  have 2 new pairs in stock, so will start using them asap now.

    Just regarding trainers, I managed to miss that my £50 Wokingham voucher was only for Mizuno trainers at Apex.

    I have my next 2 Wave Riders handy already... so no point getting a 3rd stock pair ready.

    Therefore, Bus/Phil/PC2/Dachs, ie local boys that I'll see soon, I'm offering to go and fetch a Mizuno pair of your choice for you. Clearly you still have to pay me the £50cash (plus any extra the shoe costs!), but you get them hand delivered! Let me know if that suits any of you.

  • Decent pace at that HR Ric, I know what you mean about the chill seemingly locking muscles up rather than them getting warmer! Bit chilly out int he forest today!

  • RicFRicF ✭✭✭

    Thanks Ss, well done on your race (sorry, timed run) this morning. Sounds more like XC from your description.

    The HR doesn't reveal the grim reality that my sustained top rate is only 173 bpm when it used to be 180 bpm plus.

    When I first used a HR monitor in a race (1990) my heart rate hit 193bpm within seconds of the start and yielded me a painless first mile of 5:15.  Didn't last though.

    By the third and fourth mile my legs were dead and the HR had fallen to 173 bpm.

    I was knackered alright but the lactic acid had done its job and slowed me down.

    That's the deal with a fast start. The lactic will nail you.

  • The BusThe Bus ✭✭✭

    Not much need for running shoes at the mo SG image

    Good pace in the conditions Ric. 

    Just back from a bike ride - had to get out as I was being driven mad by a combination of kids messing about and sitting around! (though I did work out how to connect the Wii to the Internet)

    16.2M, including a bit of hill work at just under 16mph. Really enjoyed it - even the storm for the last 20 mins that threatened to both drown me and throw me off the bike! Certainly glad I can still cycle and that I've got the Chilterns on my door step. The last time I had a proper injury, I actually found a renewed liking of biking - very nearly brought a proper bike as well!

  • Stevie G . wrote (see)

    Just regarding trainers, I managed to miss that my £50 Wokingham voucher was only for Mizuno trainers at Apex.

    Is the voucher a voucher or in your name? I drive past Apex most days (well at least within 2 miles) so can pop in whenver I need to.

  • Stevie  GStevie G ✭✭✭

    isn't in my name, and although it's not unduly clear I think i'd have to fill in my details to link to the prize!

    Although I have until early May to redeem it, I need to do it on Monday really, as long story short i'm switching cars, and I have too much petrol in the tank, so in effect it'd be a freebie drive for me that day only!

    Let me know tho...or Dachs or PC2!

  • Stevie  GStevie G ✭✭✭

    Good luck to the Reading 2 today, Dachs and Johnas. Presuming conditions will be decent, though hard to tell!

    Quality race, about as good a field as you'll get, go get it!

    11miles for me to come,  to end a 66.5mile week.

  • RicFRicF ✭✭✭

    Good luck from me also.

    Will stick to the bike today. Don't want to push my luck.

  • Stevie  GStevie G ✭✭✭

    1hr 18, 11miler, quite a short long run, but we're entering a mini taper now.

    Will look forward to the Reading results, know quite a few peeps doing it. Though my club protege sounds like she has a fair bit of illness, so if she runs will probably be a get round job.

  • The BusThe Bus ✭✭✭

    Even shorter long run for me! 1.4M at just under 10mM pace - that's what I call quality!!

    Uncomfortable rather than painful though, so hopefully moving in the right direction. 

    I hope the Reading Halfers didn't suffer with the weatehr too much this morning!

  • Stevie  GStevie G ✭✭✭

    1.4mile? was it just a tester, or did you have to stop? Hopefully the former.

    Some incredible results coming in so far....one from Wokingham I hadn't noticed, some guy from my old club hit 1hr 21 ! Now he did 1hr 31 a year ago, so where has that come from.

    And my old pal who is about 24/25 and she's up in Scotland now suddenly went sub 1hr 20 today at Alloa....now I checked, and that'd be top 75 in the UK on last year.

    Cripes!!

  • The BusThe Bus ✭✭✭

    That's very good!

    Yeah, the 1.4M was a bit of a tester, probably could have carried on, but didn't want to push it. I was overtaken by an old bloke, but luckily I had my boy jogging with me and could hide the embarassment behind that!

  • Stevie  GStevie G ✭✭✭

    Have heard all the respective results today, and without giving much away, I don't think I've ever seen such an epic day of half marathon results for people I know!

  • DachsDachs ✭✭✭

    Bus, good to hear you could at least potter about, but this injury sounds like an absolute horror show.  Hope the improvements are swift.

    Right, Reading Half race report.

    For most of the week, I was feeling like I was 75% sure not to run, and hadn't run at all since Tuesday, but Thurs/Fri/Sat I had no complaints from my foot at all, so did a gentle 3 mile tester on Saturday, and all seemed in order, so I lined up at the start as planned.

    Unfortunately, having not been sure I was running at all, I hadn't really given any thought to how I would approach it even as I stood at the start, a fact that seemed to amuse Johnas when I bumped into him.  In the end, I never really developed a plan at all, so I was kind of caught between two stools.

    Failed to start the watch until somewhere after the first mile, so no split times I'm afraid.

    Set off reasonably controlled for the first mile, but it didn't take long before I spied two clubmates up ahead and started to get itchy feet.  Started passing people and got past my clubmates somewhere after 2 miles.  This meant I had settled into a relatively fast rhythm, which I stuck with until about mile 5/6.  It was after this point that my concentration started wandering, and I lacked a little bit of focus - I'm sure, had I not already broken 1:15 this year, that I would have knuckled down more, but I guess I wasn't prepared to hurt that much today.  Anyway, kept going at a reasonable, if not scintillating pace, until about 9 miles.

    At 9 miles, I realised I was feeling pretty strong, so decided to make some semblance of a race of it.  I increased the pace a bit, and two other guys went with me.  From that point, the three of us started running really strongly, gradually catching and passing the people in front, and I was able to keep running strongly right down the desolate dual carriageway, dispiriting switchback, and into the stadium to finish in ... well, I'm not sure of an exact time, as I didn't start my watch on time.  The clock said 1:15:30, so that'll have to do til I get a chip time.

    Overall, I was pretty pleased.  I didn't consciously run sub-par, so I'm not going to p*** SG off by claining it was a 'tempo', because it wasn't.  But, I did let my mind wander rather, and I think I wasn't prepared to hurt as much as I had been at Wokingham, so maybe lacked that last 1-2%.  So, I think if I'd really gone for it and ground it out, another sub 75 would have been on the cards.  So, a respectable time, and still something in the tank for the 10K next weekend, so I cannot complain at all.  Good to see Johnas at the end too.

    Weather was appalling though.  Soaked to the skin.  Cake and tea afterwards in the RRR tent (yes, we have our own tent, what a luxury) was most welcome.

  • DachsDachs ✭✭✭

    Incidentally, this brings to an end my string of 5 half marathon PBs in a row,  However, it does mean that, since the beginning of 2012, I have run 6 half marathons, with a 1:19:xx, 1:18:xx, 1:17:xx, 1:16:xx, 1:15:xx and 1:14 xx, which has a pleasing neatness to it.

  • Stevie  GStevie G ✭✭✭

    Very nice progression Dachs, and always going to be a big ask to pb again after a stonking pb a mere 5/6 weeks before.

    Always a good feeling finishing a half marathon anyway though isn't it? And that finish must be one of the best in the country, if not THE best.

    Just to show your progression even more, I looked up the Reading half results 2013 bit....but they've clearly got last year's results up still, as you were clocked at 1.18.03....

    so slightly underpar in the mid 1:15s compared to being very pleased with a low 1hr 18...says it all!!

  • ML84ML84 ✭✭✭
    Hopefully you can build on that bus and that's the worst of it over.



    I ran the Heptonstall fell race today, 15.4 miles with 3100ft of ascent. Right up your street Bus.image woke up this morning to a blanket of snow and the drive over to the race had me worried. Visibility was down to 30 metres over the tops and everything under 6" of snow. Then I realised I'd left my watch at home. Couldn't have been a worse start. It turned out that that was the worst of the weather and it soon cleared with only parts of the course having even been hit by the snow.



    Toilet queue left me with 5 mins to get changed and to the start line which I wasn't overly fussed about. Thought I'd just go off easy and try and build into it and with no watch I wouldnt know how long was left. I had to make sure I was in a group as I didn't have a clue of the route either.



    I ended up rolling my ankle a couple or so miles in but the freezing water from the moors and bits of snow probably helped me. I managed to sit in 7/8th place until around halfway then managed to get myself battling in 3rd and 4th towards the back half. 1st was well out of reach and after asking the fella who I was with if we had time to catch his clubmate in second he said there was maybe 30-40 mins left. (He wasn't to keen to let me know how many miles there was to go) image



    Going into the last really steep climb I was sat right on his tail. It then levelled out before another steady climb to the finish. I thought I had it in the bag as I just fancied my chances but he just motored up the final steady climb like a Diesel engine and I had nothing in the tank. Not got the official results but finished in 2.05 by the marshals watch which would've won me the race by 2/3 mins lat year.



    Pleased with the run and good prep for the 3 peaks but my ankle has ballooned since. Hopefully it's not going to be too bad as salford 10k is on Good Friday.
  • ML84ML84 ✭✭✭
    Great run Dachs. Ill be entering a half in late summer so ill be asking all you specialists for training tips in the coming months!



    I really need to learn to be a bit more specific with my goals. I've got my fingers in too many pies at the minute.
  • JohnasJohnas ✭✭✭
    No official results out yet that I can see but the Garmin had me at 1.15.54 which I'm really happy with. The weather was horrendous at the start but stopped a few miles in and managed to hold off until the last couple of miles when it tipped it down.



    I happened to line up next Dachs on the start line and then the hooter went and I saw the back of his head and his green vest disappear. Was tempted to catch up but racing an HM is an unknown for me and decided to run my own pace - plan was 5.48 for first 5k or so and see how I felt. Rattled off a 5.49, 5.47 and then a 6.00! That 'incline' I'd been told about was definitely a hill! I wasn't expecting that at all. Ran the next few miles with the guy with the wierd running action that SG must of ran with at Wokingham - runs like climbing a ladder!



    Went through 10k in 35.40 according to the clock and was running with a forumite from over on Fetch at that time but he put his foot down at that point and i left him to it as we were only halfway. At about 8 miles Dachs came into view again and was in a group with said Fetchie and I'd been running on my own for quite a bit and just wanted to tag onto the group but they found a second wind at this point and stretched out a lead and a gap grew I couldn't claw back. Ended up running the majority on my own which was never the plan.



    The last mile or so is a bit torturous - like a loop bit where you see those ahead. Gave Fetchie and Dachs a shout of encouragement and bang, stitch right in my side like a stab wound. So close to finish with Garmin showing 5.46 average! Had no choice but to grin and bear it, into stadium, foot down for sprint finish, realised it was plastic surface and slippy so arms out to balance the final corner ike a child pretending to be an airplane and across the line in 1.15.58 on the official gun clock.



    It was pissing it down by this point so straight to bag pick up, quick change into lightweight jacket and off for another 6 miles to get the long run miles in the bag. Actually ran back into Reading and rejoined the race again for the final 3 miles back to the stadium which was fun!
  • JohnasJohnas ✭✭✭
    x-post Dachs & Matt! Bet SG's been waiting for a race report all day and 3 come along at once!
  • The BusThe Bus ✭✭✭

    Some great racing and reports there guys!

    Dachs, to come out with that time when not on the best form and in that weather is very impressive, and whilst you've broken your rather amazing half progression, you must still be pleased! Thanks for you words of encouragemtn too Dachs.

    Johnas - sub 1:16 - what can I say? very well done, on not a PB course or conditions.That should be an excellent confidence booster for the marathon - especially impressive to tag another 6 miles on after that performance as well! It certainly shows you've got both speed and endurance.

    Matt - fantastic result (yes I am jealous!!) and in a time that would have won it in other years. Your fell racing seems to be going an absolute storm at the moment. No reason whay you can't mix it up both on the fell and the road I reckon (though there are plenty who would disagree!)

    I'm just back from my second run of the day (!) 2.2M this time in a blistering 8;40 pace! I also did 12M on the bike - trying to burn off some of the calories from last night. Bit of a blow out at the party I went to loads of cheese and 6 pints of Rebellion whilst making some interesting tendon friendly dance moves to a great live band! That was officially my biggest drinking night for many a year (so there are some benefits to not racing or training properly!)

     

  • Stevie  GStevie G ✭✭✭

    Good to hear you sampled the "climber" Johnas. Never seen anything like it, has to be a really inefficient running style surely! The arms must be knackered!

    And like I said earlier to you, very polite of you to spare my dignity and stay slightly slower over the half after ripping me a new one at the 5k image

    What bad luck to find space on your own at such a big half marathon!! When's your next half effort? I think you said you were doing Paddock Wood and Maidenhead, but perhaps as MP jobs?

     

    You marathon people know how to make someone feel like they're just pissin around though don't you...3sessions a week, doing 3mile loops at ends of halfs!

    The sub 1hr 20 girlie told me she does 80miles a week! Cripes man!

    I can still remember her doing 1hr 50 halves, and now she's gunning in on times that are cracking for men! Shocking.

     

    Matt man, just go to the toilet outdoors! You're in the wilds, you'd have to wait ages for the toilet, just do it image

    Sounds a good effort, I might have to join you doing some crazy races, if I can't take all the fast times everyone's doing on the roads recently!!

  • DachsDachs ✭✭✭

    Matt, great work in the fells.  I didn't notice you mentioning going the wrong way, did you forget to say it, or did you actually go the right way for once?  Happy to help with half marathons.  Tip number 1: stop running around in the hills like a wildman, you'll hurt yourself image

    Johnas, had no idea you were closing in on me at that point when I put my foot down - it was nothing personal I can assure you!  Excellent smashing of your PB there, and I'm surethere's more to come off that.  Certainly bodes well for a fast marathon.  I know what you mean about that slippery turn at the finish, I was very much tried to avoid slipping on my arse in front of a stadium full of thousands of spectators.  I bet someone did.

    A 6 mile run afterwards?  Crikey.  I couldn't have managed that then, although to be fair I feel fresh as a daisy now and could probably manage a 10 mile run if I fancied it.  However, no marathon coming up, so I won't get involved in such nonsense.

  • Stevie  GStevie G ✭✭✭

    misread that...another 6miles on the end!!

    Hearing some of this madness, 'm finding that my desire to ever do a marathon has decreased from 0.001% chance to even smaller than a gnat's nibbler.

  • DeanR7DeanR7 ✭✭✭
    Great running chaps.

    Matt. Excellent , I don't know enough about fell running, but I recognise that you a very good at it

    Dachs, a great return considering the build up. I will put it out there that a sub 74 is on its way. Soon!

    Johnas, if your marathon goes as well as your recent 5k and half today you are going to storm it. Superb today
  • Excellent racing all round everyone. I too ran Reading today, but somewhat differently. I entered as a backup to Wokingham if the pb didnt happen but decided a few weeks ago I had little to gain from racing flat out today due to the very limited chances of a pb and a combination of past and future races all adding up.

    So today I ran with my Dad, he got us into the Mizuno Vip area in the stadium (wouldnt have wanted to be out in the carpark!) and we did his run. Today reminded me of what its like for the thousands of others further back, reminded me why I enjoy these big races. Also, we think we work hard, but we only slog our guts out for an hour and a bit, good on all those that bust it for 2hrs+.

    I'm not sure of any science to support today as good training - this was an extreme way to respond to a need to slow down my long runs and increase time on feet! My legs knew I'd run the distance by the end due to the change in stride length and technique (on toes a lot of the time).

  • Stevie  GStevie G ✭✭✭

    good to occasionally remember that despite what this thread would suggest, the paces from you lot on here aren't the norm! and are generally right up the top end!

  • Fantastic racing guys, well done. I am in awe of your paces. A nice holistic day out for you PC2!

    Marlow duathlon went well considering the conditions. I did well to avoid a foil blanket finish though was told to sit by a radiator and given lots of hot drinks. SG would still be ashamed to know I raced in a base-layer, arm warmers, gloves and a trisuit. Unfortunately the lashing hail had other ideas.

    Poor visibility through the hail and my fogged/wet glasses meant I couldn't see a thing on the bike so ended up with more of a tempo bike than a race, and the last run leg was about getting back in one piece. FWIW the Pound Lane path was a complete quagmire and making any headway was a PITA.

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