Moraghan Training - Stevie G

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  • Just checked... 1993 had a wava of 86%...If I can get my 10k time down to 37mins in five years time, then that'll achieve the same wava... Thought its supposed to get easier. ..
  • Stevie  GStevie G ✭✭✭✭

    86%, deary me. In some ways I wish i'd run in the days there weren't any other forms of entertainment image

    Wava is meant  to mean you stay at the same level as your times drop off, but I suppose if you don't run for 15 years it'll be a world of pain getting back to it!

  • RicFRicF ✭✭✭

    Forgot I'm in the Staines 10k.

    Average gradient 1%. So pretty well flat. Good and hot I hope.

    A long while back I used to blast off into the freezing cold wearing next to bugger all. The idea being if I ran fast enough I wouldn't freeze. Came back from one of these in freezing fog with ice in my hair. Had to open the car with the key clamped between the palms of my hands since my fingers had stopped working.

    Once Ian Thompson put me straight, I purposely over dress during the winter to acclimatise for summer. It gives me options the whole year round.

     WAVA. Easier as you get older. For me it is. Even the 4 mile tempo run I did last week came out as just under 79%. Twenty years ago not a chance.

    🙂

  • ML84ML84 ✭✭✭
    On the track tonight and decided on doing 8 x 1000 with 200 jog rec. I was going to do Johnas' threshold session but I wanted to see if I could manage quicker than goal pace as I've missed a couple of speed sessions over the last few weeks.



    They came out at 3.22- 3.18- 3.18- 3.16- 3.15- 3.16- 3.14- 3.14



    With the first one i just went off too casually and didn't want to go off too quick and not finish the session. The recoveries were a slow trot too but think its just the confidence booster I needed.
  • RicFRicF ✭✭✭

    Looks good for a low 33 min 10k that Mattl.

    Digging about in my speed training diary, the best set of 1000's I ever managed was 6 averaging 3:06. (Dave Moorcroft session)

    Not all they seem mind. I had to have 6 minutes recovery in between each one. Ran a 33:42 a few days later.

    🙂

  • Stevie  GStevie G ✭✭✭✭

    super fast Matt!

    6mins Ric? Made me chuckle. Then I read the next line and stop chuckling.

    Although I do wonder what kind of machines some of you people are with the hard sessions days before races!

  • ML84ML84 ✭✭✭
    Hopefully Ric. Fingers crossed the arctic conditions have gone by then. Looking forward to some easy miles over the coming days and some short stuff on Monday.
  • DeanR7DeanR7 ✭✭✭
    Matt- if you don't get confidence from that session you never will image top session.



    Polite session for me 8*400 off 60s rec. plan was to go slower due to the race in 78s but ended up between 74-76 and felt delightfully comfortable. So no drama with my calf.
  • RicF wrote (see)

    Phil, those garmin traces can tell a story. Looks as though you stopped to tie your shoelaces before taking the first descent and then had a few breathers having run up some steep bits. No stopping after that though.

    The traces aren't accurate for anything other than a rough guide and it is just easier than using a piece of string to guess where you went afterwards, especially as the patsh didn;t appear on a map but maybe that was something to do with a lot of gates with private woods no entry as I ran out of them: didn't see any such on the way inimage Biggest variabel was probably conditions underfoot.

    Stevie G . wrote (see)

    Phil, just seen your boys giving it plenty about their comfortable winning of the Staines team prize at the upcoming 10k.

    Be interesting if there was a team who average 32mins entering late on wouldn't it...image

    Want to put money on anyone beating Datchet? I'll give you good odds but we have 3 guys sub 75 for a half this year already so wouldn;t be surprised with 4 or 5 sub 34 on the day. Only variable is how they feel after VLM. If it is teams of 4 I may make the end of the B team or the start of the C team.

  • RicFRicF ✭✭✭

    Phil, if Datchet think they need to go sub 34 minutes at Staines to get the team prize I'd say that's unnecessary effort.

    If the previous results are anything to go by, they could manage the job in 37 minutes,

    holding hands.

    🙂

  • Stevie  GStevie G ✭✭✭✭

    It'll be one of the softest wins of all time I reckon.

    Well, until you me and Bus put our plan into action image

  • RicFRicF ✭✭✭

    SG, if you can handle the heat then this is a PB course. All things being equal I expect any time I field here will remain the fastest I do all year.

    🙂

  • Stevie  GStevie G ✭✭✭✭

    Heat? It's only May 19th, and we seem to be nicely on course for the coldest year ever. When was it ever this cold in March for goodness sake.

    Unfortunately, I'll have done a 10k a couple of weeks before, and a couple of races the week before Staines. So i daren't consider another race.

     

    Especially not a Datchet flat track bully one image

  • The BusThe Bus ✭✭✭

    I'm booked in  for Staines, but it'll take a fair bit of luck for me to have recovered then regained a PB level of fitness by then. Might even be a liability at Marlow SG! 

    Managed a 3M xc at lunch today, OK, but slow and still pretty uncomfortable. No miraculous leap forward if I'm honest. 

    Really not sure what to do about a physio either. The more I think about it, the less I want to go back to the guy I saw before - just too many doubts about his attitude and focus as well as a nagging feeling that he's not kept on top of his game as far as running injuries are concerned. This was backed p by talking to someone at work yesterday who's wife is a good runner, has seen this physio and does not rate him at all. 

    I'm buying a proper road bike tomorrow! The one off the guy at work I mentioned. (Just in time for the snow to come back by the look of it.....). Still, it'll give me something to do while we're in the Lakes. In fact, there's a sportive  called the lakeland Loop on while we're there, that will go right past our door. Trouble is , it's 69 miles of some of the hardest climbs in England (Hardknott, Wrynose, Whinlatter etc) so I'm not going to be up for that just yet!! 

    Very quick sesssion that Matt! Definite confidence booster....

  • Enjoy the new bike. That sportive sounds hard image

  • The BusThe Bus ✭✭✭

    Cheers IC - looks like I will get to test its winter credentials on the way home tomorrow in the pissing down freezing rain image

  • The Bus wrote (see)

    Might even be a liability at Marlow SG!

    What is the outlook for Marlow, devious plans may need rewriting.

  • DachsDachs ✭✭✭
    Good session matt, I like 8 x 1000, its a good one. Nice progressive pace.



    Sorry to hear there's not much improvement Bus. Stick with it.
  • ML84ML84 ✭✭✭
    Dachs, it was your session the other week that I got the idea from. With missing a few sessions I wanted to know if I was going to be in pb shape or if I was going to struggle to go hold that pace. Going to give it a good crack off the back of that session now.



    Bus, I know a couple of lads who I think are doing that loop. I may be wrong but I think that's the one that people do in prep for the fred Whitton. Any chance of you taking in a Lakeland fell race while you're up?



    I'm going to have a crack at the pendle fell race in early April which is a Lancashire county champs race. A clubmate says I could potentially win a medal so will give it a try. Also entered the Snowdon race. So that makes it Snowdon, Ben Nevis and the 3 peaks. :-/ ha.
  • DeanR7DeanR7 ✭✭✭

    hope it clears soon Bus

    well we have had 2 inches of snow overnight and with more fall forecast until sat night i think any thoughts of a PB this weekend are shelved.   Hopefuly the race will still go ahead and i will just race for position and a shot at the top 3 v40 prize.

  • RicFRicF ✭✭✭

    From what I’ve seen from the projected weather forecast I think that if I err on the side of common sense, I may have to make a tactical withdrawal from the Southern 12 Stage.

    Obviously I’ll contact the organizers to let them know that if I do decide on that course of action, they might as well postpone, as my absence would clearly render the event meaningless.

    🙂

  • DachsDachs ✭✭✭

    Is anyone else getting absolutely sick of this stupid weather?  Hope Wilmslow doesn't get too affected, likewise other races.

    Reasonable winds forecast for Eastleigh too, although we're not going to get the rubbish weather that's going to strike the north.  Doesn't seem like Eastleigh is as exposed as some of the other flat south coast races, so, given that, hopefully my PB is soft enough that I'm still on track.  I suppose I should remember that Wokingham, which provides my best guide to recent fitness and indicates that sub-34 may be on, had a bit of wind too.

    Mattl, yeah, 8 x 1000 is a pretty good indicator.  I find the best indicator of 10K fitness is 5 x 1 mile on the road.  Haven't done that one for ages, will have to give it a go again soon.

  • Update on Thursday 21 March: The forecast for Milton Keynes at the weekend is for some snow on Saturday. The forecast for Sunday is dry but very cold, with a maximum temperature of 0oC and a wind-chill factor of -6oC. While the clubhouse and changing rooms will be open throughout the race it cannot accommodate everyone! Teams need to prepare for a cold day. For obvious reasons, there will be no barbecue this year.
  • ML84ML84 ✭✭✭
    Blizzard conditions in sunny lancs. Im so glad im not doing the 12 stage. image
  • Stevie  GStevie G ✭✭✭✭

    Definitely the coldest March I've experienced, think they said it's the coldest officially for 50years?

    Dachs, quite easy to forget when you've smashed a race that the conditions weren't exactly ideal. Let's certainly not forget that Wokingham was very wet, and windy in places, certainly that last 3miles dreg in up the overpasses. Cripes, Ric even pulled out because of the conditions.

    Looking at what McMillan reckons from half down to 10k, I think it comes out pretty darn optimistic in fairness. It has me at 33.57 which is ridiculous, (with the 16.22 for 5k an even bigger joke) but you should have a sub 34 in you.

     

    Phil/Bus, we'll be fine, basically depending on the 3 of us turning up and finishing I think!

    Bus, in terms of your physio quandry, I'd get the NHS side of things rolling asap mate. Make it very clear you've done the rest, do the strengthening, taken the NSAIDs (all stuff they'll use to delay things), and that a physio will promptly bring you back to fitness.

    That's certainly the way I do it these days. The docs won't have anything bar general stuff, so won't help themselves, and these private physios are no doubt good, but don't get our unique circumstances, as they don't get many high mileage runners in.

    Even the chap I used who we've talked about, only said he'd had me and Sam in over the last year of our kind of regime. I think the strategy is more "patch up and get through", then long term solutions

  • DachsDachs ✭✭✭

    SG, last year I was finding my 10K races were predicting what seemed to be optimistics halfs, so it's been the other way round for me.  10K is usually my best distance, although last year's marathon training may have ironed it out a bit.

  • Stevie  GStevie G ✭✭✭✭

    It's funny, I think i'd prefer to be a shorter distance specialist, as it'd be an easier job keeping that for longer than trying to up the pace for shorter stuff.

    Unfortunately the results to date seem to suggest I'm better at longer image

    Used to hate 10k, but then I probably wasn't helped that most of my early 10ks were dodgy MT, or hilly ones! Monsters like Frieth, Icknield Way, or even the hills in  Wycombe, Wooburn 10k, Prestwood, Chiltern Chase, and even Risboro I think had sweeping inclines.

    Now I quite embrace the quick turnover of markers.

    Chichester was mentally easy. Get to the top of this half km hill right at the start, take a couple of others little inclines, and basically get to 8k on target, as they'd told me that 8k to 10k was "downhill".

    Got to 8k. Found that 8 to 9k was 100% flat, not downhill, but was ok.

    Then found the last km was a gentle down rather than the massive down I was praying for image

    Have to research where this incline is at Eastleigh.

  • DachsDachs ✭✭✭

    SG, I've looked at the course on streetview and I'm struggling to spot anything I could class as an 'incline'.  I think whether or not you notice these things depends entirely on your level of fitness - the second 'hill' at Reading seemed to be over surprisingly quickly this year compared to previous years.

    Yateley is another one.  I've run it twice.  There is a bit of a climb in the first few km, but both times heard people referring to the hill at 8/9km.  I'm still not sure where it's supposed to be.  Rest assured I would have noticed it 2 years ago.

  • Stevie  GStevie G ✭✭✭✭

    I'll always remember a really quality local guy round here, who told me that when you're really fit,you just rampage anything, hills, offroad etc.

    Sounds like you're moving into his kind of level.

    I get what you mean completely.

    But bizarrely, I seem to find Wokingham has more ups the faster I get on it. 1st time in 2010 I couldn't imagine a faster course. 2nd and 3rd times I was very aware of the 3/4 motorway bridges at the end. This year, I found plenty of others bits on the way round I'd not remembered image

    ps hope you're right on Eastleigh, and not just a machine who demolishes anything that the likes of me count as inclines image

  • DachsDachs ✭✭✭

    The way you hared off away from me up that muddy hill at Tadley, I don't think you have any need to worry about miniscule inclines in one of the fastest 10K courses in the country.

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