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Moraghan Training - Stevie G
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Day off today, but thinking of going out on the bike for a quick spin if I can get motivated!
Yes a 5k is one severe "rep"
I suppose a lot of it is a mental thing though.
Like when Johnas first set me 3x10mins at threshold, I thought, 10mins! That's ages.
Then a few weeks later, 10mins felt easier, as there was first a 15min and then a 20min spell layered in before hand!!
Nice one Reg.
I see Jill at our club doing a lot of progression runs for her long runs. I presume it's a set way of doing her runs, rather than what can easily happen - you warm up and simply pick the pace up later.
I've never really done these unless it's after a big buildup, right near a target race, and would then be aiming to hit MP or HMP late on.
Have to be, combining the distance and the pace!
I chuckled yesterday on my cool down, trotting around Ealing, clocking the HR on 200. I know we've long established the wrist isn't something to pay too much to, but that was bonkers.
I think to hit 200, would be finishing flat out on one of those humid offroad hilly races in peak heat!
I have to stop looking at it, as I get irritated by it reckoning i'm in the "Threshold" zone when I'm trotting low 7s out
But then suggesting I can do some insane race times.
Which is it! It can't be both!
Wrist HR is defo a load of shite unreliable.
SG, the wrist HR messes up when it locks into your cadence. That's why it suddenly jumps from maybe 130/140bpm to 180/200bpm (check the Garmin connect data).
Ask Google about this flaw. That's how I discovered it.
🙂
Oh and you know it makes sense:
https://www.amazon.co.uk/dp/B00BI9X1QM/ref=cm_sw_r_cp_apa_i_tAnmCbQG1X1RE
You won't be short of female admirers once you're sporting one of those on the top off track sessions come May/June.
Hefty session Joe.
Very fast prog. long Reg. I'm quite questioning about the need for such effort on the standard long runs when the schedule is already plenty tough with the threshold work each week. I don't know who I am to argue either. I would though, probably
Yep, a lot of my 7am Sunday long runs don't exactly leaving me gagging to get out there anyway, without having to layer extra pace in!
Think i'll pass on the "proper" HR kit. Have never used one, so probably am ok to not going forward. Would just get carried away, like with strava
Can't believe you chuck the race memorabilia away! I love that stuff. I'd at worst at least take snaps so I still had the photo evidence
LSR shortly - was going to be on road, but it's far too nice a day, with firm underfoot conditions to waste it on tarmac :-)
Cracking progression by the way Reg.
Reasonable pace too. It's the kind of route where a couple of years back I'd have been aiming for 8:30 pace, but these days they are coming out nearer 9:30. Went for 9 and the firm ground helped it to come out at 8:41.
Good run Bus.
I did the same (15miles) yesterday with AW who reckoned she'd never run further in her life.
For that audacity, this morning I was pressed into a hill session. And paid for it.
We started together...
My average pace was mid 7's. She did just sub 6! (12 off scant warm up)
I dropped a couple of reps to get pictures - I was stuffed anyway.
The number one fan gets a grandstand seat
🙂
Who is aw Ric? Presume an ex big name runner?
All black outfit perhaps not the clearest to be seen. Especially not up a hill at pace 😄
15 for me. 7.10 average in the.end which surprised me as the route was a hilly loop all the way round into bus territory.
I'll be very interested to see how your training block goes Reg, as I have a Pfitz and Latter book upstairs with a variety of plans, but not followed any yet.
I had a small week last week around Christmas etc., but my calf had flared up again - it was no better after my first run this week despite a few days rest. Went to the Fizz, and reckoned it's due to a glute imbalance as there's no tightness etc. in the vicinity or up/down the line. Been told a couple of exercises, one of which is standing on a step (foot parallel to the edge) and essentially squatting until the other foot hits the floor/step below. After a few reps on my left side, I could definitely feel it compared to my right!
Seems to have made a difference as no aches at all with the local hilly runs! Finished the week on 33.6mi.
Long run for me too today - although barely qualifies, as only just into double digits with 10.3mi (didn't want to go mad after a low week last week and 4 days on the bounce).
I last ran this out-and-back route on the 18th Nov, which is basically uphill out and downhill back. Best part is that I ran 8:08/mi for 76.2% MaxHR in November, whereas today I ran 7:38/mi for 76.7% MaxHR - all-but the same effort, but 30s/mi faster! It's starting to come back
Good 15s too Ric and SG! You coulda popped in for a cuppa SG
TR - not surprising that was tough!
Matt H - sounds positive.
Yes, I wasn't expecting 'all black', then again, I felt I was lucky that she agreed to the photo shoot.
And who is AW?
https://en.wikipedia.org/wiki/Andrea_Whitcombe
Winning the 1990 National XC, in the days when it seemed I was the only one using a camera.
🙂
Looks decent enough Ric. Surprisingly big field in that Olympic 5k heat, if she's coming 41st! Crowded!
Although these days I'd like to think she's on some random site somewhere marvelling that she's shared a run with "Ric F from RW". We have some big running scene names on this thread don't you know
Bus, mileage is a funny old game. Reg is 49.5 and huge for him. 50 is your benchmark of a firm week, and my 56.5m is very much a cutback after 3 big to monster weeks!
Still not back to work tomorrow - one more glorious lay in to enjoy before Tuesday is the comeback day!
Club are doing the same exact same location and session (well, could be 3 in one direction 3 in other, rather than 1-1 x3, but still) on Tuesday.
Feel like I should get a "Proper" tempo in instead though.
Club had an outing at Cliveden today. Usual set of pots all around. Good to see. While it looked fairly solid footing, it's still offroad and the steps (on 2 laps) I'm certain would have been a world of pain - and right now I've certainly had enough of xc / mt stuff!
Will have to decide if i'm making a crack at doing the club champ this year - as it'll mean doing a few races I wouldn't otherwise fancy, hot mid summer 10ks and suchlike. We'll see. You need 8 events, Wokingham and Marlow will take me up to 3 anyway (Handy Cross the first - albeit it a dreadful 9th home), and there's a couple of 5ks in there...so we'll see.
49.5 is a big week for me. I started on the 31-47 miles plan and having added extra each week, I am now closer to the next plan up. Think I will peak about 58-60 all being well.
Ben Livesey one Cliveden today SG, and it looked like a pretty stacked field up front.
Deffo won't do Bracknell Reggie, that's too deep into the year.
Will see how I'm feeling pre Tadley. That's a long trek, hour or so from me. Last year that was the one I actually started to feel borderline delirious at, it was so freezing cold, and I'd managed to get into a position where I ran solo for about 3miles, despite being fairly high up the field.
Odd course with nonsense like fallen tree trunks you have to completely stop and get under, and the most jumping I've ever done at any race. Normally into thick mud! It's truly amazing how far 5.3miles can feel!
Bus - yep (although won/one?:) ) and most of the stacking was our boys - no doubt 5 of our lot were in the top 10!
A pretty crazy 2018 for me really with work catapulting me here, there and everywhere round the country to some fantastic events and opportunities, very little time at home and sadly sacrificing a lot of family time which I have found it very difficult to balance and at times cope with. I probably shouldn't disclose the hours and time off I haven't had just incase
My previous role having every other weekend off definitely sheds value on "you are here for a good time, not a long time" motto - Stress and demand has been tough to manage but keeping strong with Inesa and having the supportive ex has helped a lot with Lucas and Mia both of whom are healthy (despite a trip to A+E with him late last night) all is well
I have been lurking and reading daily, rarely posting, perhaps selfishly as I have nothing to add, of course jealous but definitely inspired, truly world class by some and heroic by others.
Running this year has really only fell in with work, some test events or the odd run with some colleagues - Of course lucky to have acquired and tested a ton of kit in the process. The main highlight of Endure 24 saw me run 20+ miles in a day
My 2018 stats were coming in at 374 miles, and between May - Dec 2017 less than 100 to add. In that time putting on nearly 20KG at one point, so a very poor attempt for nearly 2 years now. 5 years soon when I last ran my PBs.
I can't say I'm even able to run, I still have foot problems and yes, I still have arse problems, mainly just after going to the toilet it's just painful and makes me uncomfortable . Of course very unfit not only missing the running but no gym or cardio to help. Very lazy
I'm not quite sure of my 2019 goals. Get fit? Get racing?
I ran one 5KM this year in August off the bat with work and ran 18:45 which probably isn't bad considering.
I would love to start posting more, maybe it'll motivate me!
You have all been awesome
You can still get back Scotty - you're still a fairly young fella In the scheme of things. And at least you have an easy 2018 to better next year
I was wondering the other day actually, how many south coast races can I do, without getting to meet you. It's been about 6 so far the last 18months!!
Some near misses though.
Will your work be at GSR, Endure 24, any of the Gosport 5ks next year?
An 18:46 5k off next-to-no mileage and carrying some timber underlines what a naturally talented runner you are, so I hope at some point in the coming years you can find a way to give it the focus it deserves. You've got youth on your side anyway