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Moraghan Training - Stevie G
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I did say a couple of pages back that I was up for Wycombe if SG was going, but as he was doing it ninja-style, I went to Newbury instead. People have run fast times here, but I wasn't one of them today. Managed 16:20, which is pretty much par for the course lately. Don't seem to be able to nail 5ks that early. Anyway, I had the lead 200m out and made the winner sprint for it, which since he's a sub 32 10k and sub 70 half man recently isn't too bad.
yeah sorry Dachs. First rule of comeback race club is you don't talk about comeback races!
I could feel the tightness afterwards, so will see how it goes from here before any step up. Bizarrely I spent the whole game at Stevenage with snot dribbling out. Not sure where that's come from, but a good race (shut up parkrun "it's not a race" propagandarists, and an away win makes it still a cracking day
16.20 is pretty cracking for a parkrun whatever you've done elsewhere!
Dachs, I think again it could be either some slight fatigue or a dip in form after smashing the last 5km as I said similar before, maybe a cutback week or something?
Scott, don't even think it's a dip for Dachs. His sub 16 was on a different course, dare I say it a "proper 5k" course with a redhot field! Hard to compare parkruns.
Followed up yesterday with a 13miler, 6.54 pace job. Suprisingly comfortable bearing in mind I spent 4pm to 9pm last night leaking snot. Clearly one of those weird very short term things as fine today.
Bus/Phil, late notice, but either of you around for a 10or so tomorrow? Thinking of one last week testing things, then will ask the big M to re-take over the schedule.
Yeah probably right to be honest SG. Was going on the time which in hindsight isn't fair really as you say. The course can easily add 20 seconds with just a few turns etc...
Nice long run!
Not for me I'm afraid SG - just got back from a 16.3M, so anticipating a day of doing very little tomorrow! Just under 7:30 pace. Happy enough with that as the legs were still heavy from the 11 miler on Friday, it was very hilly and I'd been for a longish walk with the family earlier. Also just squeezed over 50 for the week, which was a bit of an effort given no doubles and being on hols for the first 4 days of it. Bit much after a 13 anyway aint it?
Nice result Dachs, even if typically not fast enough for you
. Happy birthday by the way 
Where is everyone today then - away working on my summary no doubt
(should get some time to read back a few pages tomorrow).
Have to chuckle Bus
A 13 easy followed by a 10 easy (single instead of a 6&4 due to the bank holiday) has got to be more sensible than packing in an 11 and a hilly 16.3 (after walking and most likely above easy effort) over 3 days just to hit an arbitrary mileage total!!
But... surely that should have been exactly 50.0 miles, Bus?
Also happy birthday Dachs, if it is indeed your birthday.
Where is the report matt!
Brief summary for me: No running due to tight calf/achilles.
Have broken 2 rear wheels in a week. 1st had a cracked rim, today I broke 3 spokes on my spare wheel. Expensive week.
TTing tomorrow so hoping for good weather.
Good runnings SG, Bus & Dachs.
Welcome back BusI nice long run.
well done on the return to a bit of the quick stuff SG. Race or no race or whatever they want to call it, how did it feel to be back on a start line? Nervous? I get nervous on a Parkrun as I'm always shite at them.
I understand where your coming from Dachs regarding the early start 5ks. Nice never felt I've nailed a Parkrun.
Dipped my toe in the half marathon stakes this morning. After the 10miler the other week I was hoping to run a 72 as I'd finished feeling comfortable but running is puzzling at best. After Wednesdays 5k I had a short jog out yesterday and a 5 miler yesterday with Thursday off. The target was 72 as I was after beati g a couple of running pals Pbs but no idea if it was possible or not.
First mile was in 5.36 and I had it in my head that I'd run the first 5 or so at this pace and see if i could hold it. If I was feeling ok I could maybe push on then. mile 2 was 5.35 and I'd already opened up a decent gap to second. I then decided it was shit or bust, either press on and die or do what I did on the 10 miler the other week and wonder what I could've run. Mile 3, 4 and 5 in 5.28, 5.24, 5.20. I think I went through in 27.30 ish and feeling good and a long way clear.
5.26, 5.28, 5.23, 5.29, 5.22 brought 10 miles up in 54.xx. I think it was a minute and a half quicker than my 10 mile PB the other week. Leading up the the 10 mile point I'd started to tire and remembered a mate saying the 10-13 mile can be grim. I did seem to pick up once I took water on at the aid stations though. Tried to keep in a rythym an just dig it out though. 5.22, 5.25 and 5.18 and finished in 1.11.19.
New course record apparently and 6 minutes clear of second place. My longer stuff seems to be coming a bit easier than the shorter stuff. No half specific training, no mile reps, no HMP runs. legs feel ok so hopefully a PB next sat now.
Thanks for the birthday wishes! Ever since I restarted running, being one year older now has a silver lining - the thought of an extra 1 or so % on the age grading score.
Spent day at Birmingham Grand Prix with my dad and eldest son. Excellent stuff, lots of big names. My dad is a track official, so seemed to spend half the time watching the timekeepers and judges rather than the athletes. He even spotted one he knew from his county association.
Super quality HM Matt and god knows what could happen if you focused on the longer stuff!
71 is quality running and 10m in 54 is going some! That is some decent 10KM hidden in the middle there too! All round well paced, well executed
Fantastic stuff Matt
PS - Happy birthday Dachs! Nice day at the track some good running there today
Crikey, Matt, that is fast beyond my level of comprehension.
Cheers fellas and Lit (edit) It seems I specialise in posting my best times completely out of the blue. Not complaining mind you. Must be a case of when being in good nick, try to get the races in.
Dachs, my only venture to a proper track meet was the commonwealths the other week and I've set my heart on getting a job driving the remote control car that brings the discus and the javelins back.
Wow Matt. Great result!
whoops
Wow Matt - what a result! You've given plenty of hints of your ability with your fell results and shorter road stuff, but that is an amazingly impressive time for a first, un-planned half! If you focussed on a half, then a sub 70 must be on the cards...(especially as I suspect that might not have been the flattest of courses?). You are quickly becoming a legend on here
Lit - my OCD is not that bad! I'm happy as long as it's OVER the round figure and not a bit below
. Besides, this week it was actually a good thing. If I hadn't had to do 15.7 min to hit 50, I would probably have not run today or settled for an easy 6 or something, when I did actually need a long road run in preparation for Maidenhead Half in two weeks.
Iron - that is an expensive week! Are you aiming for the potholes or something
Tommy - ?
Bus - posted on the wrong thread...
.
Fair play - might have been more interesting than some of the posts on here though
Matt - already congratulated on facebook but head and shoulders the best performance on this thread this yr. great race and impressive the way you increased the pace through the race.
Did you win a cake though Matt?
Bus, it's as flat as a pancake. Really really lucky with there being no wind too. I won the 10k there earlier this year on a windy day and ran the first 10k today quicker than what I won that in.
Happy belated birthday Dachs.
No cake unfortunately Lit! A bottle of wine, free entry to another one of the organisers events, 2 pairs of socks and a multipack of dairy milks. (5) 3 left now.
I said to a running friend, and I also think I've seen it posted on here that I'm finding it's a peaks and troughs affair is running. Been looking back at recent training and my mileage has dropped recently. Was always trying to hit 70 miles previously whereas the last 2 months or so I've been just below 60. My long runs have been no more than 15 mile either.
Maybe it's having fresher legs or the longer distances may suit me? Certainly added more hill reps and ran 3/4 10 milers quite hard. Slightly sore tendon which runs over my bone on my little toe, was a bit sore beforehand yesterday.
Macmillan says I should have a 15.27 5k and a 31.59 10k. There's a pancake flat 10k in Blackpool next sat or do I stick with my original 5k target next sat evening? If the weather is favourable I'm really tempted by going for a 10k PB.
Fantastic results all round guys.
Great HM Matt. Negative splits as well.
Not doing much training right now as I wait for the tide to turn.
🙂
Interesting to see slightly lower mileage has benefited but then that's where looking at what "miles" are being done helps which I think you sort of did unknowingly when you eased of a bit and had no goals, been discussed before about junk miles and running for the sake of it.
The longer tempos must have been a big booster too. My current plan involves so larger volume sessions which will be interesting to see results given it's not focusing on anything pacey as such
Sounds like some good volume followed by more specific work did the job.
Those of you running 50/60/70 my, how long do you spend training in total?
Depends on the session obviously . Steady stuff seems to take less than getting sorted for a session
But LSR 1:30 - 1:45
MSR - 1:10
3 steady runs x 60 mins ish
55m in total.. I'd look to do a "session" in around an hour with WU etc as it'd normally be about 30-45 minutes worth of running...
I'm lucky in a sense it takes me 10 minutes to get to work and any sessions I do are within a few miles so don't need to drive anywhere which would add training time
Sorry to hear about the bike problems! Hopefully a good TT in order to make up for it
Flat or hilly Matt, still a fantastic time!
What puzzles me is this: if all the big hills, fells and mountains are all up north, how come you guys get so many flat races to do