Howdy, Stranger!
Categories
Options
Moraghan Training - Stevie G
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
it's certainly easier doing them to a designated pace if it's on your own. I can't imagine how much i'd knack myself if there were a few faster people doing them at the same time
It'd be the dreaded racing in training.
Surprisingly, being 7.30 after the warm up 3.5miles, there were a couple of other chaps in an around the track. One guy who popped on for 1 lap then disappeared, and another guy in hooded top who did a few sprints, and then spent the next 20mins loitering by the side of the track skipping and strolling around.
it takes all sorts!
He's probably on some other forum now saying about how he saw some odd bloke steaming around for a bit, then dribbling to a halt, and repeating it 13times!
Stevie G I can hear it now the bloke at the track will be saying "saw this soft sod tonight running as fast as lightening but he couldn't keep going and had to keep stopping"
the most odd chap up there, who always seemed to be there no matter what night my session was, is a guy who looks 50s, who seemed to warm up for 20mins, including odd stretching, trot a lap out in lane 8, walk for 10mins, repeat, then disappear.
I wonder if he is recovering from something, or just literally ticking over.
But yes Rob, it sometimes looks odd doing hard sessions on the road, as you might overtake someone at high speed, then look to have stopped to a real crawl like some kind of rank amateur.
11km today, with 8kim of tempo. Target pace was 4:20/km. Found it hard to keep an accurate pace on an undulating course. Ended up at 4:10/km for the tempo section.
Time to rehydrate well for tomorrow's blustery bike ride. Hope it's flat this week!
SG, what's with the new early morning running? A change in job hours or just a canny way of getting in sneaky doubles easier?
Rob, suggest a pace by all means... worst that could happen is a blow up!
Got an email from my club saying there was little interest in the VLM 2014 club places did I want to go into the hat? Normally you'd have to have been rejected from the ballot. So I said yes!
The target 26.2 thing was pie in the sky, plus I'm not sure putting "I'll make the lads laugh and hit on the women" under the what you will bring to the team section helped my application.
Stevie, a load of reasons really. Since the mileage went back up, and the midweek has been a 12 and this week 14, that's pretty darn awkward to fit in at lunch, and the last thing you want to do this time of year is a miserable long slog in the dark, cold conditions.
Also, once the Wed run is done it gives a nice mini break until Friday.
Only question was how quality work would go 1hour after breakfast, but seems to work well.
It's just as well this new plan has worked well, as a slight change in work means lunchtime long runs would be pretty tough, so just as well I've changed anyway.
Best thing is that it makes the day ultra flexible, frees up lunch and evening if there's any other need to be free.
Having said that, i'm sitting here now bloody bored, when i'd at least be a little monstered normally!
Iron, I almost didn't say well done, as I can't stand hearing stuff reported in km (except obviously 1km reps)
But well done.
If you and me had a triathlon race, how many hours do you think you'd beat me by? Bearing in mind i'd almost drown in the pool, and would have to walk instead of cycle for that leg!
See-man, what's this sudden marathon obsession? I thought marathons were the reserve of people who've seen better days at the shorter stuff? And...erm...the legends on this thread obviously! You looking to spice things up?
Stevie See happy to pace 2nd half you're on your own 1st will give you chance to set a target I will pace you anything from 6 to 7.10 pace but 6.52 is sun 3 hours
Stevie See happy to pace 2nd half you're on your own 1st will give you chance to set a target I will pace you anything from 6 to 7.10 pace but 6.52 is sub 3 hours
what do you reckon you could pull out for a marathon Robby?
Whenever I wonder for myself, i'd probably start bandying sub 3 talk about, but would probably get abuse for being a Johnas- style sandbagger! But 6.52 for 26.2miles doesn't sound a doss. Nothing for that long does.
I'm not really sure but if I was to take a punt sub 2.45 but then if I being true to myself prob go through HM in 78 mins feeling like a God and then die
Good track session SG.
I find pacing easier in km.
My swimming isn't great but I think I'd need to put a big dent in the bike to finish ahead of you. I imagine you steaming past on the run.
Track has been empty in recent weeks. Apart from the gypsies in the car park. Track is accessible 24x7 but officially open from 9am.
Iron, remember I can't actually cycle at all....and can barely swim. Even if I made up 5mins over 10k i'd probably still trail massively.
ps does anyone ever specialise in swimming?
Rob, some people swear by half marathon x 2 +10mins. But seeing as those that'd get me a sub 2:42 I think that's utter nads!
Anyway I'm too young to contemplate yet
I've had a marathon itch the last year and can't seem to shake it. I'd just like to post a solid performance and get the monkey off my back. Rob, I'd be looking at running 6:45 miles if I'm being true to myself. I think that's a difficult target (2:57 ish pace) whilst not being too gung-ho. If you're up for some tried and tested 'unofficial' pacing duty then yeah let's do it! 13-23 miles would do the job!
Stevie, doing sessions in the morning is quite remarkable I think, so fair play to you. It's strange though, you free up time and then it's thumb-twiddling as you'd normally be running. Least you don't look out the window all day at the bad weather, have a shocker at work then think "I've gotta do 14 miles when I get home" as it's all done and dusted. Like you say, making the most of 'dead' time, it's just a matter of if your legs will let you at silly o'clock.
I can remember finishing work and doing a 16miler on a Friday night before.
I even ran past the pub my work colleagues were larging it in once.
I have the blooming discipline of a legend I tells ye.
You aint gonna get away with trotting a marathon out. You'll have to come back for repeated attempts. And then you'll be one of these people who can't string a sentence together without mentioning "London", and you'll relate every single thing in life to it
16 miles on a Friday night after work... I think I'd defiantly have a cry and some point during that run!
Yes, looking at it, I have perhaps been burning the candle at both (all..?!) ends. Might be the reason doe fatigue, but in fairness I've been a lot less tired this week! Might hit me next week. Swim yesterday (so dull!), easy 7 or so this morning with some pick ups in my spikes at the end. First XC tomorrow... 3.8miles... Any tips?! Any of the scottish followers done the Lasswade XC before?
Stevie see, the thing with the marathon itch is that you need to realise it isn't a thing that you can scratch once. You really need to plan to have a few goes at it: whatever time you do first outing you will look at and convince yourself you can do better. The good thing about London is that with the good for age entry you can basically guarantee yourslef entry, the downside is that you need to plan it.
I got the itch over Christmas 2011 so I entered the Stratford marathon in May 2011 and ran a time to enter London for 2012. You could do the same, so enter a local spring marathon in 2014 and run London in 2015. Basically you can do a fairly easy sub-3 and then that is better than the 3:05 you need for London.
I'd 'only' be looking for sub three at London. If I don't do that I'd like to do Chester in Autumn. I feel I need to mix things up, as I've flogged myself this year and have what feels like very little to show for it. If I don't improve my 10K PB before Christmas then it could be said I've not improved in a years worth of running.
The chances of me doing a spring marathon are slim anyway. It fits better to do an autumn one, plus I don't want the 'marathon' to be 'London.' If I got a GFA at Chester it's wouldn't count until 2016 right?
Anyway, all this silly marathon talk must be upsetting SG. Off to Mansfield to hit a more sensible 5K as hard as I can! Already received reports the course is a bog!
Brief delurk. Were you on leg 3, Stevie? Think I saw you if so as you ran past our tent right at the top of the hill from the start line before you bear left. You looked to be moving well. Hope you had a better leg than me anyway...first XC since childhood when I used to doss about rather than run them, plus a chesty cough made it a tough outing! Suspect the conditions could have been worse considering though, and a very enjoyable event. Managed to complete my first leg for our C team just as Andy Vernon went thundering past the other side of the fence to begin his second lap of Leg 2!
Hey Bob, I ran leg 4, the final leg. Andy Vernon was in savage form today. He took apart a 200m lead Andi Jones had got in the second lap. And let's be fair Andi Jones was shifting. Some big names there today as usual.
I ran 19:28 for 5K, which is 1:16 quicker than last time I raced here (and today was possibly worse conditions.) I actually made up some places today rather than having speedster race past me. Felt OK, but still not brimming with pre-Abbey-Dash confidence. But what do I expect?! I'm not really sure!
Some good legs run by some famous faces on here too, but I'll let them tell you!
That's a great effort, Stevie - congrats. Probably was you I saw on Leg 4 then...the fact that our lot were still on leg 3 at the time would have been down to my shite effort! Certainly the right shirt anyway, and would be a coincidence if a clubmate also looked like your profile pic.
Official results not up yet, but found this:
https://www.dropbox.com/s/24l34sqd615lfxy/Senior%20Men.pdf
At first glance looks lot me that only Nick Goolab (15:24) got within 36 seconds of Vernon's time - he ran a 15:02 leg...fark! What a beast.
Well in honesty Goolad didn't even get that close as he was first leg and the first leg runners started the race 40M further down the start/finish funnel to avoid congestion. Really was a master class.
I wanted leg 1 for a change and it was very entertaining. The course is not wide at all as it winds through the woods, often turning sharply and gently undulating up and down,so a swift start was in order, you really had to fight for it first mile or so.
The going was fairly soft but not really boggy by any means. First lap was about 8:25 for me, then just settled in, it felt really hard, doesn't it always! Fair gusts of wind knocked us back a touch on the exposed section, brought it home in 17:28 for a 9:03 2nd lap. Not a bad outing, bit fast and short. Everyone's times were down on last year, will have to compare to other runners when the Po10 results are up.
Big Halloween party and many beers last night so only just heading out for a run now.
Good luck today at XC Scottish!
fair play to you lot. relays offroad against high calibre runners just don't turn me on at all! I either like high calibre road races, or low calibre offroad
Today was the local half that I've marshalled for the last 5 years or so. Was surprised not to get the call to marshall, but it became apparent why, as apparently they've switched the controller from a good pal, to the guy who got me kicked out of that 10k team last year
He was never going to come asking for a favour!
To be fair, with a 14 on the schedule it'd have been awkward to marshall today anyway.
Bored of my usual route, I thought i'd do 8miles out to the race, venue see if there was any atmosphere, and do a short cut 6miles back.
70mins before the race I saw one steward, and about 2 runners, which I thought was quite low key, but carried on my way ,slightly shocking some oaf of a woman casually littering the street chucking her lit fag on the floor with a a "YOU'VE DROPPED SOMETHING LOVE".
Enjoyed a little river side run, albeit through mud and having to open a few gates, and it quickly dawned i'd massively underestimated the route, and would definitely be running longer than planned today.
However, despite at least 5 or 6 different areas taking it in turn to slightly ache, I was fairly fresh, and at 12miles got to the steep half mile hill known as Chapman Lane.
Resisted a nice downhill at 13.5miles to instead reward myself with another downhill at 15miles, finally coming home for a 16miler at 7.03 pace.
Fairly pleased with that, as without the mud, gates and hill would certainly be a sub 7 job, and when I was last doing 16s they tended to be 7.30 pace jobs.
This didn't need such an epic write up, being just a training run, but here we are!
Nice running SG and looks to have been some solid outings at the Xc.
Managed 3 sessions this week which is pleasing and just nudging over 60 miles. Finished today with a group of 15 or so doing a recce of a fell race that's in a few weeks. I was running really well on the climbs. 12 miles and around 4000ft of ascent.
A 16 miler always feels good. Long enough to make it feel epic but not a total ball ache like these 20+ marathon runs.
Just a 13 for me today, was a bit of a struggle to be fair, but it's these runs that count the most. 7 weeks on the bounce now - no days missed, long run every week and solid sessions. One more big week before the LAD, 8 x 1K off 60s might be in order for the 'acid test.'
Seb, the first leg is mental! I swear I went past other D runners but it turns out I lost 2 places? I don't remember anyone going past me! Was good to have your enthusiastic shout on the route. But hey... less of the 'clown'"
15.5 miles for me this morning in 2:05 . Nice thing about it is that it is the first time I have run over 2 hours since 3 March with bus, exactly 7 months ago. It was a lovely morning for running, dry underfoot, weak autumn sunshine with the sun low on the sky and great grip in the woods. I took a hilly route and just enjoyed running, and then hooked up with the local half towards the end of my run to shout on a few friends before heading back home.
Some cracking racing; well done guys.
Some epic training runs too SG & PMJ. I have an easy 10mi tomorrow; even with flexi it's a tad long for lunch, which gives the option of a 6am start to be back in time to sort the kids for school.
Is it light at 6am still?
Did the Ullswater 14k trail race today.
My first experience of a proper hilly trail race and feeling less than perfect as far as fitness. There was a 30 min cruise across Ullswater on the steamer then a road start. Instantly onto a fell and climbing.
I started at the front and being used to road pacing, I felt ok with the pace for a short while. I soon felt awful as the inclines were steep. Kept 3rd place for the first 20mibs or so then couldn't hold it. Lungs burning and feeling sick, I lost a few places and had to walk up the steepest if the climbs. Held it together on the descents and there was a flat fast finish. Came 6th (I think) in 63 mins.
Calves very sore and lungs hurting. I feel slightly annoyed that I wasn't within an hour and that I lost places. I got lost twice, couldn't open a gate and had to stop to tie my shoe laces..