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
Bus, you could have kept the last bit off. Those aim have depressed me.
Not even close to any of them apart from 3/5K. Think I'll have to carry them over to next year!
I'll post it all on 2nd Jan as I am off for a few days. Have a good 2014 guys.
you and me both Stevie! Sorry Dachs, I did look for yours, but couldn't find it. I looked from 29th Dec to 2nd Jan, so might have been before or after (or I could just be going blind!). Around page 710 if you want a look.
Stevie, that's a cautionary tale for all of us. Under promise over deliver is the way to go
My second of 2 posts was
Some good homework there Bus. Makes me laugh reading some of my own goals!
A trip to Sweatshop with my UKA voucher yielded a pair of GT-1000. See how they fair on tomorrow's 14mi.
Updated mileage of 2516.4
round that up son, there's a good lad.
First rule of Stevie G thread is we don't tolerate points of a mile.
I think you have to round down if it's under .5
Got a few moments so here goes:
Miles:
2011: 2,160
2012: 1,669
2013: 2,104
This shows 2013 was better than 2012 but 2013 started really badly so the miles are better shown as a graph:
Races run:
as always, PO10 shows most of them so 36 races there
http://www.thepowerof10.info/athletes/profile.aspx?athleteid=75021
and another 20 unlisted for a total of 56 races. Distances 3,000, 10,000 on track, 5k, 5m, 10k, 10mile and half marathon road, parkrun, plus oddballs for various relays and handicaps.
Zero PBs.
Prizes: first team prizes at Marlow 5 mile (MTSG), Runnymede Relays and Windsor Half.
V45 at Chicago 10k
1 parkrun "first finisher"
3 team wins at TVXC
3 running highlights:
Chicago 10k: a race where I was able to slot in and run without being recognised or recognising anyone so just ran as hard as I felt was right.
Runnymede Relays with a glory last leg.
National 12 Stage relays for the memories it brought back.
3 disappointments
Injury so 43 miles in January
Going over the our at Cabbage Patch 10 mile for the first time ever
Track 10,000 in 38:24 when I should be close to 37
Thread members
Top performances go to the guys with national vests so have to choose both IronCat and Dean for their duathlon and masters XC respectively.
I'd like to just put up a nice picture of IronCat:
Poster of the year has to be Dachs for his acerbic humour
One to watch: mattl: needs no further comment
Aims
As per last year, 80% WAVA. I now have 8 on po10, 1 in 2011, 3 in 2012 and 4 in 2013 so that ticks the aim from last year, so 4 or more in 2014.
As a note, at 48 years old:
5k: 18:09
5m: 30:00
10k: 37:46
10m: 1:01:58
Half: 1:22:17
Full: 2:51:15
I'd like a 17.xx 5k and 2:4x.xx marathon, maybe another 59.xx 10 mile if it comes off
Hey, Lit - are you trying to steal Philip's crown for pedantry? (you are, of course, quite right though!).
Philip - whilst I can say, with some confidence, that with a decent bit of training under my belt I could still do a sub hour 10M, sub 1:20 half and a sub 37 10k, I'd be unable to get anywhere near your most recent marathon times! Even allowing for a bit of tail off with age (and you are only 3 years older than me anyway!) that marathon consistency and quality is truly exceptional.
6M road for me tonight. felt hard and, despite it being hilly and dark, if I'd guessed I'd have said it came out about 7 mM pace. As it was, it was actually a rather shockingly slow 7:47
. Gawd knows how you boys did the Marlow route at 7:14!
Here's my thing for the year, all I can say is that the dog ate my training...
Totals
Years Mileage 1475 miles (that’s what I’ve logged but I must’ve missed some runs as it seems rather low..)
Races run 14
Distances Raced at 5K, 5M, 10K, 7M, HM, Mara
PBs 5K 18.53, 10K 39.41, Mara 3.14.14
Prizes won 1st woman in 3 races, 1st FV40 in 3 other races, 1st team prize (women’s) Dumfries HM
Top 3 Personal running Highlights of Year
winning a 15k race
Going sub 19 in a 5k race (not parkrun!)
Getting through marathon training without injury
Top 3 Disappointments of the Year
Shrewsbury HM terrible run, collapsed over the finish line (it was the first time my parents had seen me race, they were quite disturbed by the whole thing)
Stirling 10k stupidly ran on 3 hours sleep and massive hangover = shite time
Being injured now
Thread Members
Best thread race performance: you’re all so fast and have such impressive races but Dean getting the England vest stands out.
2013 Thread poster of the year: Dachs because he’s funny and has made some outstanding contributions to that (ahem) other thread
2014 One to Watch: Lit sub 3hrs marathon?
Race Results
My PBs were set at the start of the year, then there was a period of mediocre running followed by marathon training. So no progress in terms of speed but my endurance improved a lot.
2014 Race Aims (not necessarily just times)
To recover from the current injury and not to re-injure myself
To get my 10K time down
Bus, I wouldn't worry, runs in the dark always seem to feel faster than what the watch reckons. So throw in hills, and the fact you've been ill recently, and it'd be more surprising if it had been super fast on the clock!
Velloo, nice summary. Very interesting to compare your times to my lil lit's. 5k stands out a mile (1min 20 or so quicker - although Lit's 5k is slower than her 5k within a 10k at the moment!!) , the 10k is very equal, just 4secs quicker, whereas the marathon is 8mins slower.
Definitely looks like you should find it quite comfy to bring those longer distances down with more mileage and longer reps. Will you be doing some good tempo sessions? 5-6miles at MP is one I always see as a start of a build up.
What was scary last night was that route used to be one of my tempo run routes a few years back and I'd run it in the dark, with no headtorch, at 6 - 6:15 pace! How I never tripped or smashed into something I'll never know as about a third of it is virtually pitch black!
http://www.bucksherald.co.uk/sport/other-sports/hundreds-turn-out-to-run-off-the-christmas-excess-1-5774175
nice pic. The shocking thing in that pic is how many optimistic kids are in the middle of that shot. Only one of whom even came top 10!
That session you mention does sound particularly mental!
nevermind SG, I do agree about the freedom of fitting it in during the working week etc. on my session days I really have to get myself geared up to doing them and I usually always think of sacking them off in the hour leading up to leaving my house.
Felt a bit of a niggle yesterday in the middle of my calf but no feeling at all when I run so it didn't hinder yesterday's plod. can feel it again today but it still doesn't hinder running/hopping etc. bit tender to touch and think it stems from no warm down at all after Sundays race and immediately going and watching the mighty clarets away to Wigan straight after then on my feet all day/night on the ale. Hopefully not a strain and after the torrid 2 months earlier in the year it'd be silly of me to try and run through it again.
last quality session of the year for me. And unfortunately one of the small handful of sessions over the 3 3/4 years of this thread that I've not hit to plan.
Plan was 3x1.5mile 10k pace off 90secs. (with4x200 at 3k pace after)
This followed sessions in the last 2-3 weeks of 2x3miles HMP, and 5x1mile 10k pace that had gone well.
Bottom end target was 5.30.
However, today came out 5.33,5.43,5.48
An hour after the event now, I'm realising I should have done this at the track or my favourite 0.9mile loop. But being off work, I tried somewhere different.
Rep 1 was harder than it should have been, as I did the first half mile way too hard. And when that happens, things catch up with you!
Rep 2&3 weren't a good choice of route really. Twists, a little section with a tight bridge that you have to slow onto and off of, a 400metre incline and some wind!
The legs were feeling sluggish, and I could see the time slowing. Midway through rep 2 was hard, seeing 10secs off target, but knowing there was still 3/4miles to go!
However, first session not hit since a long run that should have ended at HMP but I could only muster MP.
It happens, and we move onto the next session. Which is Friday, 5miles MP, ending with 10k and then 400m hard.
sorry Matt, had edited my post before your post to try and make it more readable (still forgot to put the 200s came out 3x36 and 1x38 which not on the track is ok)
People will just have to read my now 2nd post, then read your first paragraph
Go easy on that ache, play it run by run, and you'll find the best way forward I'm sure
Had a groin issue as long as Bus has but mine stopped any impact running in it's tracks if you pardon the pun. Seemed to be linked to a glute imbalance so have been working hard on strengthening in the gym.
It's massively impacted on building a base for marathon training and so the best call is probably best to skip VLM, especially as i won't be running for another 10 days at least. Anyhow, after 3 consecutive marathon cycles, could probably do with the break
Looking forward to reading everyone else's 2014 goals and as you're going into 2014 fit, should be a great year for you mate
Probably not a bad time for it to come for you Johnas. You banked those amazing times and got through a bunch of marathons well. Must be the main fear of marathon training, that a niggle can hijack it.
Hopefully today was simply down to "Holiday mode", and when I can snap back to the normal routine we're back In business.
4miler later, then i'll wheel out some stats.
Totals
Top 3 Personal running Highlights of Year
Top 3 Disappointments of the Year
Thread Members
Best thread race performance
Dean's Masters running went rather well this year, with International vest and medals on the track, epic work.
2013 Thread poster of the year
Same as last year, BUS, most consistent poster, doesn't disappear when injured unlike the rest of us.
2014 One to Watch
Only one? Mattl, It will be interesting to see Matt's progression in 2014 for sure whilst we all try to keep up
2014 Aims
Qualify to run for my birth county at the inter-counties XC
Sub 16@5K, Sub 27@5M, Sub 33@10K,Sub 74@HM
Run over 2250Miles (43.3miles/week)
Race my first Olympic distance Triathlon and hence first open water swim with wetsuit!
Same as 2013 aim - More Fell running, less road running
All in all 2013 went reasonably, still getting faster and stronger as training continues and I'm as fit as ever. Broke every PB attempted and some nice time barriers taken down. Stepped up to HM distance with good results. Mileage was not really sufficient. Quite a few minor Injuries/niggles with one nasty injury. 2014 should prove fruitful.
Ok... Here goes!
Totals
Top 3 Personal running Highlights of Year
only 3?!
1. Running the Paris marathon, & celebrating with my family and friends
2. Breaking sub 40 for 10km
3. Training with a club/team for the first time, albeit briefly
Top 3 Disappointments of the Year
letting my obsessiveness about training/food getting a bit much and becoming quite fatigued at the end if this year!
Not making top 3 in the club I was training with to contribute to team prizes
Thread Members
2014 Race Aims (not necessarily just times)
stay injury free
not have any running goals...!
Ah, I see my plan to get attention by posting loads in the closing stages is working
Seb - glad you think 2013 went" reasonably", given you slaughtered your PB at every distance! I suppose the last 6 weeks have tempered it a bit though.
Nikki - 3008 miles!! Cor blimey! In fact, double cor blimey, as it's way more than double the previous year!!
Just been out for a lunchtime progression run, luckily after the rain stopped. Came out as 7:45, 7:11, 6:45, 6:23, 6:11, 5:58, 7:30 CD. I think the 5:58 was actually a bit quicker, but the GPS didn't cope well with the 180 deg turn half way!
Best thing though, is that on the very last day of the year there was no groin pain, no hamstring pain and no other pains! That's probably the first time since February, so I'm keeping my fingers crossed it continues through 2014!
So, with that one added on here goes:
Totals
Top 3 Personal running Highlights of Year
Top 3 Disappointments of the Year
Thread Members
Race Results
2014 Race Aims (not necessarily just times)
Very similar to last year (for some reason!):
Nikki G ..with that 10k pb of 12 minutes I think you could do rather well next year impressive running
ffs, will people please stop this 'sub-3 marathon' nonsense?
I am just doing mine. I was waiting till after I went to the park to road-test my new spikes in the hope of nudging my mileage up an extra mile. While I was there, I had a nice chat with an old man who admired my shoes, and then I sprinted up a hill and the chairman of a rival club tried to recruit me. Most eventful one mile run I've had all year.
Totals
Year’s Mileage: 2189 miles (one mile less than Bus, it now turns out, dammit. Though mine doesn’t include a couple of treadmill runs I forgot to log).
Races run: 17.9
Distances Raced at: 5K (parkrun), 5M, 10K, 7M, HM, Mara. And many other exciting and original distances I’m not allowed to mention here.
PBs: 6 (1x 5k, 1x 5 mile, 2x 10k, 2x HM)
Prizes won: 6 (1st lady at Aston-on-Trent 10k, 1st lady at Jägermeister 10k,*Nottinghamshire ladies 10k champion,* 2nd lady at Trent 5 mile, 2nd lady in Notts Summer Road Racing League, 3rd (senior) lady in Belper 30k)
*okay SG I know those were the same race but they were two separate prizes so I am counting it twice. And even though there wasn’t a prize for Aston they did give me that ‘lovely’ royalist paperweight so I am counting that too.
Top 3 Personal running Highlights of Year
1) Running my first marathon (VLM) in 3:06:16. Hurrah!
2) Winning my first race at Aston (and winning some other stuff later).
3) Winning silver in the county summer league (4 race series). Okay, so I only missed out on gold by 1 point and 20 seconds, but it still felt like a pretty good achievement. Arguably even better than winning the Cock & Biscuits Village 10k ™ (see (2), above).
4) (yes, I know) getting my 10k time under 40 minutes (from 41:25) with help from SG.
Top 3 Disappointments of the Year
1) My first DNF: fainting (and spraining my ankle while unconscious, then getting shock-induced hypothermia) at mile 12 of the Robin Hood half, my main target race for this autumn, and missing out on a massive PB.**
2) The fact that there was no sodding prize for first lady at the first race I actually won (see highlight 2, above). Grr. They gave me a consolation paperweight though.
3) I can’t think of a third one. Actually it’s been a pretty good year. Maybe deciding not to do the Keyworth Turkey Trot half, then realising afterwards, looking at the results, that I’d have got 2nd lady without even trying, and possibly first (with the right preparation).
**Number 5 in my top 3 highlights would be managing a small PB at Gosport half 7 weeks later in spite of the less-than-ideal build-up.
Thread Members
Best thread race performance: Hmm. Tricky, as I haven’t been here all year. Bet you all ran amazing races in January. I was going to go for Dean, as I’m a sucker for a nice vest. But he’s got enough nominations already so instead I am choosing Seb for his half marathon debut.
2013 Thread poster of the year: I’m going to sycophantically pick SG here, as none of the rest of you bastards give me free coaching.
2014 One to Watch: everyone who’s doing the national xc championships, as I’m meant to be marshalling in the senior men’s race and will be able to shout abuse / encouragement as you all run past.
Race Results
The only standard distance I’d raced before this year was HM. Pre-2013 time 1:29:18, time now 1:27:50.
, 5 mile 32:12, 10k 39:45, Mara 3:06:16.
Other PBs (and first attempts) this year: 5k 20:11
2014 Race Aims (not necessarily just times)
PBs at marathon and half-marathon; I was pleased to get a PB at Gosport half but think it was still a bit compromised by illness and a 3-week layoff. And to run a 5k faster than 10k pace for a change.
He, he - glad that I, quite literally, went the extra mile today
That good old round number OCD!
I've just woken up after a nice sleep. That run earlier took more out of me than I realised. Phew.
Wow, what a lot of miles. 1/2mile less than the 2012 me. and....??? less than this years (tbc)
Reading some of the mileage totals on here, imagine what you lot would all do if you hit as many! Or maybe me and Nikki need to hit less