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Moraghan Training - Stevie G
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Rob, I have a stack of air-miles so am happy to put you on a flight to anywhere (and back
) and chuck £50 into a kitty for expenses etc. I am sure if you made the grade, we could find a way to fund you.
Anyone done the Brass Monkey 10k in Corby?
SG, six days off. That's quite a hit. I was off for three days and started back with a one mile jog. I haven't risked effort yet. That's nine days of easy stuff so far.
Hope it clears soon.
🙂
Ta Ric.
It's my third longest enforced exercise free zone ever, behind snapped ankle ligaments and chicken pox!
Something's got to happen soon, as I'm sitting at work pissing everyone off with what I think is a hilarious commentary on life's foibles.
Although in fairness, that's probably what I do on here anyway.
However, I'm aware that over the years my huge race reports started being replaced by huge training session reports.
I need to avoid these being replaced by huge "doing nothing being ill, reports"
what do you reckon you can lay down for a half marathon chief?
By 'eck lad, if you're well enough to go to work, you must be well enough to go for an easy session???
Made me chuckle Bus, why "Must"??
There's a fair difference physically between sitting at a desk and running 4miles, even at easy pace!
Besides, there's some real key deadlines this week, so was never an option.
a couple of short walks the last 2 days have also shown it's not time to graduate to running. Even though by the evening I'm normally thinking, "yeah maybe tomorrow", then wake up wrecked and think...nope, deffo not.
SG, rest assured (obviously) you'll discover the enforced lay off will have an enhanced recovery effect on the muscles. After a suitable period of re acclimatisation I'll wager you'll discover you've moved on to a higher level. All those miles end up somewhere.
When it happened to me, I ran a race (5.2 miles in 29:11) thinking I wasn't even fit and accidently won it.
🙂
i'll hold you to that Ric!! I'd just put in a lovely 6week period too, darnblastit, just need to stay patient and not panic and throw a run in too early, putting the whole recovery at risk.
going to get to sleep shortly, for an even sillier early bedtime then normal.
Rob, sounds fast to me, but not too fast for your level at all. Must be right in the mixer versus your shorter stuff, and you have been doing those much longer periods of effort recently.
Will be interesting to see for sure.
In my more foolish end of year thoughts, I was weighing up the prospect of coming up for that Christelton 5k. You, Dean and the See have raved about it, and it'd be an epic trip/meet up opportunity.
However, right now, just typing this out is knackering me, so the idea of such a long trip and racing, seems a million miles away!
what length is the relay?
If you took it easy before and after, I expect you could smash both?
We've won silver last 2 years and this is the best masters relay to win
SG, call this phase 'super compensation' as part of a Macro training cycle.
You'll have to trust to previous training when getting back to it. I'd advise half measures volume and a zone slower for a good couple of weeks.
You'll know when you're ready to motor. It'll just turn into a 'can't hold back' job.
No need to chase it. It'll return.
🙂
*de-lurks*
Talking of county XCs and illness, the excellent 10 week block I have put it before the Essex champs was totally void after I came down with a horrible cold new years day. Gutted to miss the race and adhered to the "below/above the neck" rule!
So I'll try to get some kind of a rhythm going this month and then hit an 8 week block going into a 5 mile race 29/3. Can anyone recommend some good sessions to prepare for the distance?
Well if I was going to run 5 miles in say 30 minutes my only (as always) session would be 30 x 200m at a rate of one per minute. Time for each 200m, 41 seconds.
The speed of each 200m should be 9% faster than the level pace you hope to run for the whole distance.
Its an easy session. Doesn't seem fast at all, but the fatigue gradually builds. Like it would in a long race.
🙂
Sleep well SG and recover soon! You'll have lost nowt and gained everything by this rest (not sure why I keep slipping into a northern accent - must be my new hat!)
LSH88 - I'd do 6-8 x 0.5M for a 5 miler - but then that's my staple session for everything
LSR done and dusted this morning - 15.3M @7:24 pace, so the LSR=Long Slow Run today! (when I did the same run 2 weeks before Abo it was 7:04 pace). To be fair though, the first 8 miles were in the dark and it was pretty windy in places. It's also quite a testing run for any injuries, given there's a steep downhill at mile 2, then 6 miles of gradual uphill, then a very steep long downhill-quad killer, followed by a fast run into Aylesbury. The steep downhills have shown the adductor and foot to be not quite fully recovered yet, but nothing too concerning.
if you can welly out a hilly 15miler i'd say it can't be too bad either!
my stats are 11hours sleep last night
Another lurker de-lurks...
Hi folks - not been on these forums much in the past 6 months or so but I do check in on this thread from time to time. I went self-employed in June so I'm not chained to my desk 5 days a week anymore so not filling dead time on forums etc...
Thought I'd pop in though as I don't get much time to chat running as none of my mates are into running. I also think I'm nearly quick enough now to justify posting in this thread
I've only really been running for about a year now. I did a year before that but I now know that my training was a bit shit (but way better than nothing). Since Feb last year, I've been consistently running 6x per week with a bit of a lapse during July/August due to a nose op sandwiched between 2 holidays and a couple of poor weeks at the start of December due to the worst cold I've had in years and getting pissed for the first time in about a year!
During the course of last year, I improved PBs to:
5k - 18:32 (early Nov)
10k - 40:04 (road - May), 39:43 (track - May)
HM - 86:03 (mid Nov)
Just starting to ramp things up a little now in anticipation of marathon phase coming in for Edinburgh marathon - I'll be a few weeks behind those running London as Edinburgh is 31 May. Hit over 42 miles last week and on course for about 46/47 this week. Sessions this week were:
Tues - 6 x 4min @ 10k off 90s (average about 6:13/mile)
Thur - 4 x 10min @ threshold off 90s (average about 6:27/mile)
on top of 30 easy Monday (7:11/mile), 60 easy Wednesday (7:09/mile).
30 easy planned today (thankfully as the wind has really got up!) and 90 easy planned for Sunday.
Target for Edinburgh is sub 3. I'll be running Inverness HM on 8 March, so should get a pretty good idea of where I am with a couple of months of training to go.
So, yeah, hello! (or "fit like" as we say round here (Aberdeenshire)!).
Hello CC82. Pleasing to have someone here who is even further up in the cold, dark north. That easy pace sounds very fast to me, i.e. not that 'easy'.
Hey Lit - It's admittedly at the sharp end of my range (7:03-8:04ish) and felt very easy whilst doing it. I run the easy runs by feel and was having to hold myself back a bit this week. The legs are ready to go! I thought the 60 easy on Wednesday would have been slower following my first "speed" session for a while but the legs were turning over nicely! A combination of tired legs and wind will probably slow today's run down though.
The easy runs tend to vary from about 7:10 - 7:50 for me at the moment.
EDIT: And I'm sure once the mileage starts creeping over 50 for the week (and higher during proper marathon training) that I'll naturally slow down a bit on the easy runs!
CC82, odd to have a 10k track PB faster than the road. Most grading systems rank them as easier and in truth they are flat and so should be faster than road, but most are also solo time trials as opposed to the head to head battles you get on roads.
Welcome back CC82. Lit - do you Scottish runners have to cram all the training in in June when you have 24 hour daylight
Depends on your tolerance to discomfort SG
. But no, not too bad - just worth being a bit more careful than normal and not forgetting to stretch.
11 hours is impressive! I can't remember the last time I managed more than about 6 in a row, which is odd as I never used to have trouble sleeping. Has it worked?
My wife thinks it's brilliant that our 20 month old calls me Matt. I'm not so keen. Probably picked it up off my missus when she's shouting at me.
Talking of niggles Bus, my foot problem won't go away. Wasn't sure if it was my trainers being a bit old so have been rotating them. The speed which I run seems to have a bearing too. Been less of a pain more recently but can certainly feel it today. F off though as XC tomorrow where I expect to be royally shit after nearly 2.5 hours of threshold running since Saturday. :-/
Hmm, maybe time to get it checked out by a foot specialist?
Your daughter calling you Matt reminds me of a time I was shopping in Asda (don't ask!) with my daughter in a trolley, who was about 2 at the time. She had somehow picked up on the Asda vibe and called down the aisle to me at full volume in her best mockney accent "Dave, Dave darlin' "!
Welcome LSH88 and CC82....both human and not models I presume
..although I'm quite new, so it's not an official welcome!!
My 4 yr old has come out with some good ones lately..'come on you big lump/lummox!' 'you would!' 'you'll survive'...cheeky begger!
Quiet couple of days as Surrey league near my old house in Streatham Common tomorrow. Did my first session with Herne Hill there back in March 2000!!