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Moraghan Training - Stevie G
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Great racing!!. Like you said, it's a start. Those sessions in the last 4 weeks won't impact the race, you'll only get those gains over the next few weeks now so good run.
I'm still waiting on the Hernia side of things. Seeing another specialist (not till October) and in-between my GI surgeon is getting involved as back in April when this all started I started having re laspes of piles, stomach cramps etc which is why I've had more botox but they are trying to establish how it's all connected (if at all). I've refused going back any any pain killers (Tramadol) but pretty much everytime I shit I'm in bad thrombosing pain. They are also switching back to the 1st diagnosis that the ligament going into my groin detached at some point and has not healed. Still painful and tender tight bollock. The ultrasound I had actually ruled out an inguinal hernia despite being told that what it was, and frustratingly that ultrasound was only looking for that particular hernia so who knows now.
I still can't really sit up or if I'm led in bed I have to really push to get up, so something is clearly not working in that area.
well done Matt on your race. Ill echo what Scott says in regards to the recent sessions. Strange feeling when you've not raced for a while and even more so on the comeback trail. It's a marker and something to work off.
Nice 16 on the back of 70 miles yesterday. You must have a great aerobic engine.
Bit of a nightmare getting to this mornings race. I ran the race 2 years ago so headed to there but there was nobody about with 50 mins to the start. Luckily I took my phone so checked the website and found out the venue had changed. Only 10 mins away but I still couldn't find it. Nearly ended up back on the motorway and heading south on the M6.
Bumped into a mate who ran 2.30 at Manchester and another lad who is a sub 70 half man so with my plan of doing 5 miles steady I thought I'd be we'll down the field. At least I'd have company.
Off we go and my mate (2.30 man) and a few others disappear and I ran the first 5 miles chatting away with another running pal and sub 70 pal. Must've been about 6/7th place.
Already sweating and quite windy in parts I mentioned that I was doubtful of dropping any 5.40s in. Picked the pace up at 6 miles and sub 70 pal ca,e with me and still chatting away but then he eased off as he's running Berlin in 3 weeks and I don't think he wanted to take any chances and fancied a steady one.
Basically the course was up a cycle track for 3.7 miles then back to the start where you then carried on the other way before doing a dead turn and then back to the start where you then do another lap. By the time I got to the half way point I was 4th but spotted my clubmate had dropped out and I could see 3rd further up the road. Managed to reel him in so then up to second but first place was out of sight on the narrow path. Lots of tree cover so although I was in a decent rhythm my watch would say 6.20 pace then a minute later I was 5.30 pace.
Tried to forget about it and just keep it honest and at the turn at around 14 miles I was about 40 secs behind.
Runners coming the other way were telling me I was looking stronger but I genuinely wasn't bothered about catching him. Just tried to maintain the pace and see what happens. Just after 18 miles I passed him and we then hit the dead turn which was a line on the path, no cone or anything to go round. A Marshall just made sure you stepped over the line.
Heard a yelp as he slipped and went down as it was slippy on the turn. I stopped to ask if he was ok but he said carry on and he was up and away very quickly but I knew that when you're tired and that happens it definitely messes up your rhythm etc.
Managed to press on and the last mile was 5.29 and got the win in 1.55.30. Won a toaster and a bottle of prosecco. Happy days.
I'm currently watching the races go by myself. When I was asked on Saturday when my next race was going to be, I had to say I had yet to get running again first.
Good news. It appears that the minuscule sore spot in the knee area has finally subsided to the point where I might try another jog.
Feeling worse after five days off instead of just two, is a novelty of recovery which wore off immediately. Lets see now.
Needless to say. Compared to Scott's afflictions, what I have doesn't even register on the index page of possibilities. Good luck there Scott.
🙂
Seems a ludicrous situation to have a line to put your foot over to then go back the other way.
I thought the "gate" next to a dead end was weird enough in the national road race event!
13 yesterday, sub 7, for a 64.5mile week, and 6 to start this week.
Fancy some sort of MP just to please Dachs tomorrow, but will review past base build ups as it's time to build...to something. Not just smash some random 5k sessions. Probably the worst time to go back to the longer sessions with the school kids back! Oh well.
Been putting it off for a while, as let's be honest, the shorter sharper work is more fun and over quicker...but it's time to start some sort of base work type scenario now.
So this week, the aim is to hit the higher end of my mileage scale, top 60s, featuring a session of 6miles in the "15-20secs slower than HMP zone" (new name, to not enrage Dachs), and a 10miler featuring a 7.5mile steady section. Plus a 10 and a 14 in there too.
Double day for me, before back to work tomorrow - boo hoo! Also, put the mudguards back on my commuting bike - definitely means the end of summer!!!
Great Racing Matt and MH - that Plymouth course sounds like a nightmare!..sadly just as Scott's continuing injury woes..must be so frustrating.
So I toddled off top Ashford on Sunday for the Southern Vets final. My mojo for track is pretty low at the moment, but anyway. 1500 up first, went off with a 66 first lap in the lead 2.16 at 800, about 3.06 at the bell and just about managed to hold my team mate off to claim the win in 4.12. Definitely felt better than last year, hopefully the hill sessions are starting to do some good strength wise.
3000 was 2 hours later - with a new Dartford V35 runner who had done sub9 last year apparently. So went out behind the Dartford chap for the first 2 laps, sticking to 75's, but eased past him on the 3rd lap and from then on it was just easing away from my team mate Mo again. Managed to get the time down to 9.14 in the end for the win. Quite content with that as it was quite windy, and the new Puma spikes were great - I was a bit worried beforehand as they are quite stripped down. Have bought some slightly more supportive Puma spikes for 3 & 5k for £28 incl postage and packing from Sportssize, will give them a run out next Sunday at Bedford.
For those of us, like me, that it all disappears into a "sounds pretty good to me" mixer...
can you tell us what your pbs are for these distances, and what your range was over the spring/summer? Put it in context
Bus...put myself in the mix where a good turnout is on the cards at least!
Start of the block...
6miles tempo, to be done in and around the 1.30 lapping
1.25;xx to start to sharp, then starting splits at 3x1.27, 9 x1.28, 10x1.29 and a mere 1x1.30xx
35.43 for 6miles and the 54ish metres we insist on!
Felt like a bit of an unintentional slight ramp up 4.5miles in, but can save that for the sessions that specifically have one.
Always get adrenaline for this and similar sessions, the shorter reps always seem a nice quick affair, but the tempos always feel the real stuff.
Funnily enough Bus, I was looking for mudguards for my commuter yesterday.
SG - Nice tempo there. If I was running around a 400m track I think I would just keep it metric and run 10k. I do all my running and cycling in miles but when I get to the pool, which is either 20m or 25m metres long, I switch to metric. Seems a faff to convert from the nicely measure environment you're lapping in.
Now to totally contradict myself. I did a 10k progression run this morning. I felt the urge to race but it's too risky so I thought I would creep up to a decent pace to see how it feels and remove the urge to race. Progression went 6:39, 6:22, 6:18, 6:13, 6:13, 6:02 for the last mile and bits. It was also a pace judgement exercise as I only looked at the watch when I heard the mile split beep. Fairly pleased with that as I have done no speed work and it felt pretty comfortable. 7 miles @ 6:23 including the cool down also doubled as a MP test for Abingdon and sub 2:45 doesn't seem too fanciful based on how that felt.
I suppose it comes down to whether you prefer stuff in miles, time or ease of measuring. I've always preferred miles for whatever reason, but know a lot like stuff by time.
Sitting here a bit warm and coldy now. Hopefully that wears off. Lunchtime 4 will certainly be a little jog.
Neat progression there, and you obviously enjoyed 6.13 miling enough to do 2 miles of it.
Haven't done a (on purpose!) progression for ages. Will do something vaguely in the ball park on Friday, starting at easy getting up to top steady near the end. But no quicker, so perhaps limited at 6.20-630ish max.
On the 2:55 marathon... That's where my thinking was headed. I started this "experiment" with a sub 3 in mind, but accepting that was asking a lot with just 2 months (which really means 6 weeks (maybe 6.5) of training and the rest tapering) of marathon specific stuff. There should be no problem with the leg speed with my 10k PB at 36:11 albeit not in that shape so far this year - I have ran 2x 10k races just below and just above 37 mins.
The marathon sessions have been going pretty well and 6:50s in amongst the long runs has been pretty easy to come by. Sometimes the 6:40s have been fairly comfortable and even the 6:30s have been nearly comfortable in amongst the long runs. Sometimes the 6:40s and 6:30s have been a stretch. But with the big increase in mileage, I've thought that with a taper, 6:40s on race day (which is sub 2:55) would be achievable. I went out this morning to run 16 miles @ MP in amongst a 20 miler and 6:50s just was not happening. There was a lot of climbing on the run but the 16 mile section came out at about 7:08s I think. Legs just not playing the game at all today. My HR for the entire run was down at what you'd expect for an overall 7:22/mile pace 20 miler so nothing going on from a cardio perspective - just the legs not working as they normally do!! Now, last week was a pretty big week (on miles and intensity) so I'm hoping that it's just fatigue and it's now time to take the foot off the gas (less than 3 weeks to go now). Trust the training and get after it 6:40s and see what happens... (It's downhill to start with for about 6-7 miles, then flat for another 10 or so, then a couple of big hills - one at 17 and one at 22), so starting conservatively and trying to make up time in the latter part of the race isn't going to be the right strategy for this race. But I'm doubting myself now...
Anyway - good race comeback Matthew!
And good holiday running Bus
Cracking win again Matt! And a new toaster
Good luck with the jog Ric! Hope the knee holds up.
And another couple of victories for SC - awesome stuff! A 4:12 1500m just sounds FAST to me.
Nice 10k session Reg.
And nice 6 miler SG.
This short block of marathon training has increased my appetite for the shorter, sharper stuff again. Hopefully get a shot at my 10k PB before the end of the year. A return to Peterhead 10k where I set the PB last year in November would be good
Here's the Loch Ness Marathon route profile: http://www.lochnessmarathon.com/wp-content/uploads/2016/10/Loch-Ness-Marathon-Profile.jpg
Good luck with that one CC82. Always loved the Loch Ness marathon adverts with the laces - I think I would only be tempted back to a marathon for a scenic one like that or Snowdonia, as a very long Sunday run!!
SG - I think I class my 1500's like this at the moment - over 4.15 - crap, 4.10-4.15 happy to OK..sub 4.10 very happy. It's been a solid year if not spectacular, no sub 9 3000, although I haven't done one at Watford eyeballs out as such. My old 1500m PB is 4.04, but that was in 2007. This years 4.08. was my 3rd fastest ever so content with keeping age at bay for the time being!
Just a 1500, 3000 and an 800 next Sunday at the Eastern Vets. Forecast looks awful though..
Although there's still a 100 feet climb over a mile or so late on which can't be fun.
Imagine if they spiced it up and did it in reverse!
SC - those 1500m times are totally eye-watering. I've only ever done one and it was a front running time trial type affair of 4:44. I could definitely go quicker than that, but 30+ seconds is an entirely different level!!
And agreed on the real track stars...just a different sport really.
And it's hard not to think "this is why they get kids starting with the shortest stuff first", rather than come in at longer distance like most of us did.
Now I do about 15 hours a week of exercise and I bet I can't get near my old 800 time, would be fun to try though.
400s, some 1.09/1.10s would be flying. And about 4/5 years back, I remember the pure lung obliteration of a 60second flat out 400metre.
Now, i'd expect to lose at least 10 seconds doubling the distance, so that'd be 2.10 based on years back. With no guarantee of that.
So probably somewhere in the 2.15 sort of mix.
Makes me think back to a guy called "Tonky" a comedian who i'm not sure could match any of us on here for road distances who used to write for Runners World. I vividly remember him talking about how he had a "lack of speed" at school as he couldn't get under 2mins for 800!
In our neck of the woods, competition is always going to be relatively low because of the lack of numbers, so that guy will be one of the fastest in his club/in the area but actually is nowhere near fast enough to mix it with the big guys. Tonky may well have been in a place where they had several runners capable of sub 2...
Anyway - I'm a bit bored. I'm going to try and find out what that guy's name was and see if he's ever gone sub 2...
Found him - he ran 1:59.80 in August 2016 but hasn't broken 2 this year. Looks like he must be 15/16 as he was racing as an U15 last year but an U17 this year.
53.89 for 400 this year and a 1500 best of 4:16:xx.
Not bad, but he's no Simon Coombes.
Talking of Mr Coombes - nicely done sir!!
Cracking tempo SG.
No run for me today as bloody work got in the way - grrr!!!
Also found out today that the Cliveden XC in January has already sold out - WTF??