Howdy, Stranger!
Categories
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
In April he came back and did 16.00!
3rd all time for V55.
Then I thought, who on earth has beaten that in the age range. That welsh chap Martin Rees is who. Even at 62 ish he was doing mid 16 5ks, but looks to have retired, as he has nothing for 2017/18.
Some quality races and racers up north for sure.
I see there's another Podium bandied about for 1st Dec. But that's asking for awkward weather that late on and focus will have moved to other distances and footings.
Tried out a running vest thing yesterday - the type ultra runners use to carry stuff rather than the string type
I'm thinking of doing the Langdale Horseshoe in October, which is a tough route that will see me out in remote terrain for 3-4 hours most likely, possibly with crap weather, so carrying some extra kit would seem a good idea. Trouble is, the likes of Salomon and Inov-8's are massively expensive! Fortunately Decathlon do a 10L job that is about a 1/4 of the price, so I got one. Pretty impressed overall - piled lots of stuff in it to run to work and it barely moved or caused any chafing. It felt odd to start, but soon felt OK. It was also a bit sweaty as it was quite humid yesterday, but not likely to be a major problem in October! The best thing though, is it made me feel like some form of action superhero! Might start wearing it all the time, even for short runs (not really!).
It wasn't aimed at you or anyone in particular. But I read your post all the same. Valid points under the circumstances.
Good luck managing the sore bits.
🙂
The wind is probably the only problem with that course. Always seems to be breezy down one of the long stretches as it runs east to west and sits right beside the motorway where its pretty exposed.
The V55 was Andy green who ran 2.12 for the marathon in the 90s. I'm pretty sure he ran 31.30 as a v50 at Trafford which I think was a record until it was found to be 100mtrs or so short.
Managed to get my dates slightly mixed up, as I thought tomorrow was the club 5k handicap.
I'm sort of stuffed after that 17.00 as a fast time in a fast race will be competing with some peeps cruising round parkruns, so i'll really struggle to make up the handicap on a lot
However, that's next week anyway.
Working with Johnas i'm going to trial a bit of 3 sesh a week for a bit.
Felt a little knackered today, but probably figures, after the drive and lack of good sleeps of the last 3 days.
Tomorrow therefore is a 6miler at 6.04 pace, so mentally it'll feel like it's "Only" 1.30/1.31 lapping, which on a track feels slow, but it's the 24 laps that build up. In effect it should be like the many old "MP" sessions I did, so i';ll have a blast.
After a nice sleep!!
Matt - x post. I'm at least encouraged, as in the report they mentioned "unfavourable" conditions, so it's in black and white rather than me blagging it. On the day I didn't really think about it, just ran it hard. That's all you can do.
Thanks again for the recommendation. Same to Aley, and apologies for then not doing any of them
, but sometimes races just can't be worked in sensibly.
Just pure talent looking at those numbers. 13.25 is incredible. The surname was familiar but I couldn't quite remember where i'd heard it. Obviously there's our answer now!! I love that he retired and thought he'd then come back! A year younger than me, but he looks like a grizzled warrior, rather than my pansy boy ish frame
just checking those 2012 Olympic heats, McCormack actually did a quicker time in heat 2 for 12th than Mo Farah did in heat 1 for 3rd! Obviously different contexts in the two races.
But still, doing a quicker heat than the future gold medalist isn't a bad story!!
Bit windy, but alright at 1.30 lapping, so 24 laps and 12 secs for 36.06 - clearly a 6.01 av
Never a doss, but decent
https://www.thepowerof10.info/athletes/profile.aspx?athleteid=609
With the Green brothers above there may well be something in the genes: I remember Graham's son running 1:47 for 800. And yes, ML, Andy had his record taken off him for a short Trafford 10k!
Don't know why you didn't do a 25 lap for a 10k on the track, SG! You should definitely find a track 5k as I said on Monday: you obviously have the powers of concentration for it!
Of which i'm the uber opposite, and when they say strength drops off dramatically over a certain age, i'm going to be struggling!
I probably should have stopped at 24 laps, bearing in mind in some ways there is no sense in doing the tiny extra to make it a full 6miles. However, I wanted a nice division job, 36.06, 6miles, job done. 25th sounded a lap too many!
Not many track 5ks I dare say. On a wind free track though, there must be a good chance of getting well under 17...pending not doing a silly first lap or 2 as i'd imagine would be pretty easy to do.
Down the track again last night, 20 x 200, with 100 jog, aiming for 31/32. Well the recovery ended up being 50m walk and 50m jog, but the times were all 32's for the first 12, then 31's with a 30 and 29 to finish. Felt good, hopefully encouraging for Malaga.
A 10000m track race should hold no fears for you, certainly not through boredom.
And another set of 200's cracked off by Simon. Could be good for the races.
Coe senior stated that a "world class runner should be able to run a set of 20 x 200's in 30 seconds off a short recovery, while retaining the ability to run the last couple in around 26 seconds".
Get your calculators out
🙂
The threshold sesh of the week is following the below plan
So far (all at 5.52 threshold pace unless stated)
3x10mins (2min)
3x2miles (2min)
6miles* at 6.04 (Daniels' plan changes the threshold pace according to length of run - which is something i'd never realised)
(*Technically it should have been 40mins looking at the schedule now, but 6miles and 36.04 isn't too far off I guess!)
to come... (all 5.52 pace)
3m,2m,1m off 3-2-1mins
4x2miles (2min)
8x1mile (1min)
20mins, 15,10,5 off 4-3-2-1
Tasty stuff ahead, especially as potentially doing sessions Thur and Sat as well.
(Mixing in the Datchet handicap 5k next Thur, and Gosport 5k the Tue after)
Another interesting part of the Daniels plan is some sessions give directions like "sets" or optional reps (4 or 5 here), but linked to percentages of weekly mileage. The total session being the lower of 10k, or 8% of weekly mileage
Therefore, the 4x1200 option looks best placed here. I'll use 4mins as it's on the road, with saturday track use being perhaps a little unsure. Will plot a safe stretch or two!
Looking forward to a bit of a rampage across town like old times. If i can get over the "shock" of not only running on a Saturday, but a hard effort
If Daniels has picked the correct number (calculated guess) the session will start below effect, finish slightly above effect with the 'mean' effect, in the middle.
It's a bit like a play on some beer advert, 'reaches parts other runs don't reach'.
🙂
I'm pretty sure the "MP" zone Moz had me working hard and building on in effect does a similar thing, but a lot of people got too hung up on the name of it. If i'd called it "tempo" or "threshold" all these years, there wouldn't have been a word.
Anyway, today was a 4x4mins job off 3mins.
Equivalent of a 1.21 lap, so that'd be about 5.25 pace required.
Around the local path, with a few turns, a few bits of rough and people milling about today felt some tough work.
However, 5.24 pace for 3, and 5.20 for another felt a good shift.
Decent week so far, with the 17.00 5k, 6m 6.01pace sesh and today.
Will top the week off with a 13 or so tomorrow for a 64mile week.
13 this morn then. 7.12 pace. Now the quality of the week is increasing, no need for this one to come out too quick, not that there ever was in fairness. Sometimes they just ramp up naturally.
miles to catch Dom so I knew I was on about the right pace: 82 & bits was about all I am good for at the mo’ so I’ll take that. Nice event, getting bigger by the year, would be an epically fast course if only they could find a way to iron out the bloody double subway bit; that’s a killer at 12.5 miles.
Nice sessions SG; I’m wondering if I might have a HM PB chase in me somewhere this autumn, got any plans? I suppose it’d have to be Gosport now.....
Good effort Wool, certainly turned warm again. My watch was barking some silly figures at me afterwards, sky high HR, and 57 hours to recover apparently! Bit strong I think, from a 13miler at 7.12s!
Gosport would be the one. Although I've only done the old course twice.
That one had a couple of (different) loops through an airfield, that needless to say could be windy, but could also be barren if you were alone. Having said that, both of those things can happen on the run to the finish too, on the coastline. My pic is actually from the Gosport half, the expression says it all!
I believe this version is still a 2 looper, but not through the airfield. Will still be totally flat though, and incorporating the road which the Golden mile (on the pavement) runs parallel to.
Gosport (coincidentally!) 5k in 9 days as a B race rampage, and GSR as my first 10miler in 6 years are the only two races on my agenda for now.
If the latter goes really well, I might look at Gosport. Victory 5 is another great race down there. Dates and weather can be big factors though with both. I'm certain the latter clashes with the Handy Cross XC, not sure on the Gosport Half - I think it's often the week after our Datchet XC. I'll probably fancy some sort of effort round either the Marlow 7 or Half which is (probably) 2 weeks before Gosport, but I dare say either won't exactly be a smash fest. 30th year of the half apparently, so might be a decent one to re-do it. I remember finishing the 7 last year knowing i'd undercooked it, as it was my furthest race in 2 years and caution on the hills got me.
GSR clashes with one XC too, so have to keep an eye on not ruling myself out of too many!!
(well you didn't expect a one line answer
)
Usual setting the training standards Simon and SG; relentless guys
Double race weekend for me for a change! Tried the new parkrun at Dinton Pastures; tough course as all trail and very twisty but at least no hills. Not much quality either and took over the lead after about 2.5k till 4.999k when an old WV colleague (now 26.2 RRR) went by to pip me by 1 second for 1st finisher. Had looked around with abut 200 to go and he must have been 40 metres down so that says it all about respective finishes. Still 19'12 for 2nd not too bad on that course. Also 5th top3 in 5 weeks on 5 different courses (but no firsts amongst them!). The guy who won was targeting 1'17 at M'haed HM and was taking it easy at pr, but his battle to beat me must have taken its toll (lol) as he only did 1'29 today. Something must have gone badly wrong as he is a quality guy that came 2nd in a TVXC a couple of years back beating the mighty Dachs that day!
Onto the main event which was Overton 5 near Basingstoke. Stupid start time at 2pm so ridiculously hottest point of the day at about 26 degrees
Think I forgot to report last weeks races too; 18'27 at Woking parkrun and 38'50 for club 10k. Pleased with those especially the sub 39 10k for once; pity I can't do it when the pressure is on. Think that's enough races to report on in one post
That's really good Reg, great level of fitness do just pull that one out of the bag.
PeteM - My dads lot (Poole AC) did Overton most years in the 90's I seem to remember, it's certainly a race he seemed to like. I know Hardly runners as my HHH team mate Mike used to run for them, I think they are Hythe way..on the west bank of the Solent.
Funnily enough the end of my long run on Sunday took me to the other end of the Ridgeway - Ivinghoe Beacon. The kid wanted to go up there, actually quite slippy as it was so dry. Its about 11/12 miles from mine.
Nothing much since - doing an 800 at Watford tomorrow, Dean 'might' be down too apparently. I need to get under 2.05 to get on the all time V45 list, which is a bit easier than the tough 4.06 for the 1500 (doubt i'll be getting on that list!). Anyway, i'll go for 59/60 secs first lap and see what happens...
Good luck Simon
Looked forward to today's sesh. Mixed distances which always spices it up.
4x200 (200m jog), 2x400 (400m jog), 1x800 (800jog), 2x400 (400 jog), 4x200 (jog)
paces 200 - 36secs, 400 - 74, and 800 -2.28
So straight away it jumps out that the 800 at 2.28 is a big ask! But plenty of recovery with jogs rather than time.
I think i did a 2.28 800 recently, but that was at a Datchet session where we go off idiotically, die massively and the second lap fades massively. One reason I try not to do those Datchet track sessions now, as they don't do consistency any good at all.
Long story short, pretty much achieved all the reps, bar the 800
200 - 35-36-37-35, and 35-36-36-36
400 - 74x2, 72,74
Half of each lap had a fair amount of wind, rising to quite a bit of wind on the 800 (typically!), and I think i was way off target after lap 1, as even an incredible smashfest in on the second lap second 200 only saw me emerge as 2.33
Decent run out though, hitting some faster paces after a lot of threshold recently, although Saturday got back into the faster stuff over 0.75ms
I'm not sure I'd have been able to hit those 200s much faster today (if i'd have needed to), as the half of the track I was using was the windy half, and I'm probably a bit of out of the 33/34 session pace from early summer now.
Pete - quality double-double
Reg - usual pulling rabbits out of the hat job with that tri! Damn shame about the mechanical (electronical?). I'm still not sure how I feel about electronic shifters - seems to be against the ethos of a man-powered bike, but I guess I'm just a luddite
SG - nice reps and some quality training going on. Seems to have been a pretty high quality summer all round session wise.
Still not decided whether to do Langdale Horseshoe or not yet. In addition to it being a fairly big ask, we are likely to be travelling up to the Lakes the following week and I'm not sure about having two weekends in a row with such a long amount of time in the car. I did a very hilly 15M on Sunday. Wish I could say it was fine, but it wasn't - felt knackered the whole way round!
7 this morning on a beautiful late summer/early autumn morning was nice though.
Could be a lot sillier though, noticed HX Dom on Strava is the least sensible trainer ever.
Had PF for months now, did a half marathon on Sunday, half of which was so affected by the PF the pace dropped heavily, and now talking of doing reps today! Response to good natured "what the's" from people? Did the same after Burnham half!
it's fair to say I won't be running any intervals in the next couple of days; I'm trying to wean myself off the calf guards as my wife takes the piss out of them but the reality is that I do take longer to recover from hard efforts when I don't use them.
I always notice Dom as I pass him in races, he's a big guy and hard to miss. I wonder if he sees that skinny old bloke from Datchet go past? I wish he did as it might help him experiment with working in to races rather than the opening miles being the fastest.
I enjoyed reading that race report Reg, I can just imagine the panic that you must face as a mechanical comes along like that. Nasty.
I've been doing a bit of research on Snowdonia and it appears that running the race is going to completely destroy me and so perhaps Gosport isn't a goer. Hmm, entering this race did seem like a good idea at the time!
It must at some stage register, that when you're coming 25th or so in a friendly XC league, that being 1st after 200metres is not in any way a sensible racing tactic.
Snowdonia is on the 27th Oct then, with Gosport 3 weeks later. Unless you just dribble round admiring the views, that has to be way too close to be attempting a smashfest half.
That's one problem with running isn't it, you can't do it all!
I've tried to keep to a happy medium in the summer, of doing a lot of races, but still getting the fast attempts in.
Going forward, the difficulty is how to fit in the Dasher sessions. I know for sure the sessions I now do under Johnas are much better for me personally, but I know the social stuff and mixing with the club are important too. We'll judge week by week I guess. At least with 3 sessions per week it gives more scope I suppose.
SG, let's face it, the DD sessions are often published / changed at the last minute and seldom seem geared towards the race season with a real tendency to focus on short reps. There appears to be some glory in going and smashing short reps and ignoring other threshold work. I've never got it and as a result haven't run a lot of the Tuesday sessions in recent years. I'm a firm believer that most folks just need to run more to get better at running and that one should only think about adding in a lot more structure once they have a good base. DD philosophy is that running 400s will fix everything, and the twice a week runners fall for it. We are a club full of 19 - 20 min 5k runners who can't run a sub 95 HM. We don't have to be like that :-)
On getting out quick in races, I only said experiment! I am very aware that there are other schools of thought and that I could also be criticized for not putting it out there often enough. I'm sure that my focus on the marathon has made me a pacing bore but I'm scared!
While we're still not flawless experts here, and im probably happiest when totally putting it in a coach's hands, they surely have to look at the maths of things at times.
There were a number of winter sessions of 4-5mins on and a couple of mins off.
Those are harder less glam sessions though, so i can see why smashing short stuff appeals
Just wondered. How many on this thread go running just for the love of running?
Just a thought.
Reg
🙂