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Moraghan Training - Stevie G
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Is that your own van? Sounds a bit of a knob - some joke! Mind you, think how your results might improve if he did that before every race!
Pretty flat that 6 miler yesterday - not many hills in Aylesbury. Didn't feel like 'shuffling' though even at 8 min mile pace! Must admit, I quite like running at that sort of easy pace (probably equivalent to 6mM for you Matt!!!). It's good to be able to chat, without being out of breath and fairly bounce along.
7 slightly more hilly off-road miles this morning. Bit damp and muddy after heavy rain last night.
I'm pretty sure most of us sniff around at the very top end of our zones or above, and call it "easy", when really it's not really. But more enjoyable to get it done a bit quicker.
Finally got the relay results through, they were never going to be individualised, but 98 teams and we did 33:56. Winners i think were 32:26, so a good 90secs clear! Suprisingly 3rd were a mere 15secs behind, not the "miles" i'd presumed.
I have some vague splits on my watch, but a lot of them were taken either a few secs before i set off, or just after the handover, so i wouldn't bungle the actual changeover! Pretty sure i was the slightly faster of the pair, but no bad thing the splits aren't itemised, as i'm sure the first rep was way faster than the rest!
Good session SG, I wouldn't let a previous one take the shine off it. I find I don't really have issues running tempo/LT pace around where I live but I guess it's a lot quieter than HW. I do a 5k loop around part of the Wokey HM course and lunch runs at Dorney are great if it's not really windy. Not sure I could do them at a track.
Went out for 5 yesterday lunch and I thought my GPS was playing up the pace was so slow for the effort. Thought I was ticking along at 7:15...no it was 8:05 pace. Swimming pool is closed this week so I am doing more lunch runs than normal as I can't sit around the office listening to all the football chat but I should probably have a bit more recovery.
I know what you mean about running with slower people Bus, it can help to take the pressure of doing a certain pace and just enjoy a run. You can also enjoy watching someone else breathing heavily whilst you cruise along.
Might run again at lunch but I should probably put some sort of structure into this one no idea what to do.
That's why I always like a mix of high quality events where you're chimpola, and lower stuff where you're a face.
Those 1k relays were glorious, the distance doesn't half fly when you're overtaking 20-30 people a rep!
Relays are so much better if there's a good level of traffic around you, one of the Sandhurst ones we'd do, i'd typically pick the baton up on the last leg with a 2-3min lead, and then basically have a 5mile solo run home, seeing noone!
talk of marathon sessions are starting to make my Achilles ache with just the thought. Good sessions though by all.
Congrats with the GB call up Reg. I have similar reservations as Philip did as I have seen friends who have at best average running ability wear the GB tri suit. Doesn't seem that elite to me. not suggesting you don't deserve a suit by the way! talking about others.
I also struggle with athletics masters. Im not sure I could call myself a GB athlete unless I genuinely belong at that level rather than a tourist who can afford to compete. For example at the last worlds, one heat of the v40 1500 had guys in it who were 5.20 ish runners. Is it correct and right to call themselves genuine international class athletes because they could afford the ticket to Australia? or if simon threw the javelin in Denmark for a giggle, can he really call himself an international javelin GB athlete? I would struggle to use that label myself. im not talking about only finalists or medal winners call themselves internationals...just if there was a benchmark international qualifying standard you need to be in that zone. I guess its ok to say you represented GB, but bit of a push to call yourself a GB international standard athlete.
anyway. after some comical sessions on the track I have called time on this summer season. struggling to waddle to sub 70s 400 reps. I was in the "im going to embarrass myself" zone with a BMC grand prix looming. im out of shape badly. hardly any miles run in the last 4 weeks and my endurance has fallen. next time I put on my spikes I will be in simons age category
A few pages back, I mused on myself for instance turning out, coming perhaps 2nd last, but being "30th in Europe", and then asked "where am i in the UK rankings...don't ask" ie how can you be "30th best" in Europe, when you wouldn't be anywhere near that even in one country (i think Dachs misread my post as me asking what his rankings were....although still interesting to see them
70sec reps for 400 is certainly waddling Dean. Bit of an embarrasment
Most pace calculators put my easy run pace at around 7:25, based on last half result SG.
It is worth bearing in mind that running is only a third of the sport though, it's principally a bike race in the longer distances. Your training should maybe be 60:25:15 (Bike/Run/Swim) in terms of time. Average runners can be very good Ironman triathletes. You bike a 4:30 in an Ironman and you probably only need a 3:30 marathon to qualify for the world champs in Kona. That 3:30 runner may have a PB in the 3:00-3:10 region for a stand alone marathon, so would appear to be an average runner.
In my age-group there's a Welsh chap that's about the same level as me, he's a fair bit slower on the bike but has a sub 2:20 marathon on his CV so he makes time back on the run. On a good day I can beat him because it's a package and he loses a lot of his running speed by the time he jumps off the bike.
SG
I feel like I would be on safe ground calling myself international standard in the 1500 for my age group. Feel like my rankings and championship performances warrant such a brag. however I wouldn't if I threw the javelin in denmark I would definitely not refer to myself as an international standard for the jav. Of course this view is polar opposite to the whole purpose of inclusivity of masters athletics. I certainly don't look down on those who run significantly slower and still compete. In fact i enjoyed talking to and watching many athletes at these champs who know they will never make the final but love it anyway and turn up every champs.
reg - my knowledge on tri is minimal at best and is completely biased, as running is better than cycling or swimming
but your points all make sense to me.
oh yes, and since Denmark I have put on best part of half a stone. so waddling was indeed the correct word to use
Half the battle of the vets is even lasting until that age! Oldest chap at my club is 85!
1) time on the feet: just go out and run for over 3 hours so you know you can run for 3 hours
2) first half at MP+20% then second half at MP+10% so for 6:50s that is 8:12 for 10 miles and then 7:30 for 10 miles. Important to make the step definite and keep even pace for the second half.
3) sections of MP, so 18 with 10@MP at the end.
Matt - great news of the latest argument! Agree with 'Fattie Dean' (geddit?) about the masters stuff- you need to be in the final really and a medal is a great bonus. the Worlds are in Malaga next year and it will be interesting to see what you will need to do to get in the final..4.28 was the slowest time for the V45 final in Denmark..likely to be about 4.15 I reckon in Spain. I'll probably apply for the masters home nations xc - at least that is selection.
got the BAL 5000m on Sunday, so in the nice in-between races bit, just gentle running to and from work. Still not training 100% full on yet. Hearing all this great training on here - must get some done soon.
ML, sorry to hear about your van - the chap sounds like a right helmet! Good to see some strong reps following though, that takes some doing, especially with a headwind!
SC great result at the 5km! Sounds less than ideal with the dodgy potholes, so I'm sure a better course would see you below 16mins.
The talk of marathon long runs makes my toes curl! Yet to attempt a marathon, and my usual long run is only ~2hrs - couldn't imagine running for that much longer!
Session on Tuesday was 15 x 1min (1min), to turn the legs over with change of pace and not be too punishing for those in the group who raced at the weekend. Average pace came out just under 6min/mi, which I was pretty happy with over undulating terrain.
Medium-long run yesterday of ~10mi/80mins, in a new pair of Saucony Freedom ISOs. Really good shoe in terms of comfort, and could feel a bit more pep in the legs towards the end from the energy-returning foam (although that may be some marketing placebo?!)
Tonight's session was 2 x 2mi (5mins), 2 x 1mi (3mins), which is a continuation of the session the other week in terms of key 10km sessions. I've seen an improvement in my running over the past couple of weeks, thanks to the sessions, but was still a little nervous going into this one, given I didn't want to go out too optimistically or too gentle. Splits came out as 12:26 / 12:16 / 5:57 / 5:45 - again, pushing the envelope on the last mile.
A marked improvement on the previous similar session! Gives me confidence for being in PB shape soon, as this suggests a low-38 10km - although that would require stringing it together without the recoveries...
Booked in for my first race in 6 months at the beginning of September - a flat, fast 5mi. Hoping that I'll be able to go sub-31!
Interesting to hear you're thoughts on what disciplines being the best at gives you the most advantage Reg. I know Brian Fogarty who is an amateur triathlete and he's around 34/35 mins for 10k and qualifies for Kona every year. Think he finished quite high at the UK one in Bolton recently and nearly broke 9 hours. Heard he's a beast on the bike though.
A track session with a difference tonight. Set off doing my warm up and headed to a small little park to do a lap and Jeremy Corbyn was stood on the bandstand giving a rousing speech. Quite surreal.
8 x 1200 off 2 mins and then 10 x 200 off 200 walk. On the back of yesterday's 3 x 3 mile session I was pleased with ticking them all off at between 3.56-3.59 and feeling pretty controlled. Target was 4 mins so ill take that. 200s were bang on 35/36 which was to get my legs turning over so job done. 8 min mile shuffle tomorrow
And Matt, 8x1200 sounds heavy fare whatever the pace, well, bar easy pace!
Having squeezed my week along a day post weekend/Monday long drives, I still wanted to get some quality in today. So went and did a more polished version of the 12x30sec hills sesh from a few weeks ago.
This time I properly programmed it into the watch, and used the full 2min recoveries.
Got the result we were looking for, faster reps!
Such a short distance covered, either 0.1m or 0.11m
2x4.33 av pace
8x5.00 av pace
1x 5.01 av pace
1x5.03 av pace
Great scenes, shirt off, doing a lot of hanging around, pootling in the 2mins, but monstering like a don for 30secs
Overall session came to 8miles! Ramps up sometimes doesn't it, for what sounds a fairly light job!
Nice hill reps SG, I am always surprised how the volume builds when you run somewhere to do intervals and run back, suddenly 8-10 miles came from nowhere.
I am tempted to put some quality into my lunch run but I know that it's not worth the risk. Perhaps I'll do some strides/technique type stuff. I get bored just doing easy runs.
Good reps SG. Luckily I'm back to 1500 again Sunday instead of the 5k.
Helping out the missus at SAL at Bromley on Saturday. Handily the ground is right next to the track and they are playing Hartlepool tomorrow..going to see if I can sneak in for free after HT. Back of the net!
Cheeky 4, with half in fairly decent rain brings up a round 50miles Mon to Fri.
Look forward to a nice SAT OFF lie in, with just Wycombe's game to entertain.
Did you used to read the Beano Reg? Billy Whizz was fast enough to avoid the rain
20mile bike this morning after double run yesterday. Might ride home - depends on the weather!
Still not running, 4 months, ultrasound last week.
One Article says..Coached by Matt bottrill (he's pretty good at cycling lol
This morning I tried my second run in around seven weeks. Christ, my knees are totally 'f..ed'. It's a couple of tiny steps and walking. It's all I can put up with.
Standing still, I feel nothing. Walking, nothing either. However the moment I try jogging...
I've never had knee problems before. Everything else but never knees.
How in hell does anyone run with buggered knees?
Always wondered what would finally stop me.
🙂
Agreed Ric, this won't finish your running, just temporarily stalling it.
Bus, nice long un, similar thoughts on the length, 12 always feels a "bargain", yet 13 feels "full"