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Moraghan Training - Stevie G
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Moraghan - Yes, I've been contemplating why I'm doing this through the southern and national, it's been funny looking back but not fun during it - I'm just not strong enough in the mud - and after focusing on the southern masters xc in December my xc form tends to get worse as the mud gets worse...not a great combo! I'll have to think about the national at Parliament Hill next year if it's wet again. I'll do Brighton if the southern is there as it's hilly and tough, but the ground is firmer.
Anyway - lovely indoors this weekend.
Just done 12 x 51/52 secs along a dull road near me. Supposed to be 12 x 300 but can't get down the track tonight.
So a 6miler, broken up with 3miles warm up then 10x1min on, 1min off seemed plenty. A few downs on the route, so rampaged it up for those bits, but generally at least sub 6. That'll do. Still pretty cold out there, though not as cold as yesterday's 10
Ticking over with the mostly easy stuff and managed a couple more track sessions which are really the only intensity I'm doing at the moment as all the bike work is easy too. Pyramid sesh of 400/8/12/16/12/8/4 last week and 8x600 this week (should've been 10x but the calf was niggling a bit pushing into the crazy wind!). Fairly happy with the pace considering I haven't really been running fast, HR seems to be reaching the normal peaks I would have seen when properly 'on it'.
Good to see Moraghan back too - I still refer to your advice in the "training for the right distance" thread for myself and others. You referred to the marathon as a different beast but I wondered what the minimums would be were you to try and nail these down, or give a bit of a range? Or would it depend on too many things?
iower - I resisted the temptation to look at what I wrote on that thread. So, at the risk of contradicting myself here I think you should be able to handle 50 mpw 16 weeks out and feel ready for more. Even that number would mandate compromises on quality session length and necessitate 2 days off. In reality average weekly mileage would oscillate around that due to circumstances - but a '50 base' would mean you could handle short periods at higher to compensate for the enforced periods at lower.
Got the Big Half tomorrow. As mentioned after going 1:15/1:16 this time last year, not particularly looking forward to slogging myself through to what I think will be around 1:20-1:22. Weather looks interesting, but maybe not as bad as it's been in recent weeks.
1:20 on the bike this morning (easy effort) before a 30 minute jog around a very muddy Wimbledon Parkrun - was like swimming at times.
Written a bit more detail on the races we did in South Africa if someone wants a read with their weekend cuppa;
https://spragginsblog.wordpress.com/2020/02/28/cape-peninsula-half-marathon-16-02-20/
Ridiculous parkrun set up this morning; went to Woodley and we got there just after 8.50am (would like to be a bit earlier but teenagers aren't great at being ready on time!). On arrival we see most of the parkrunners heading in the wrong direction and are told its just been cancelled (apparently decision made about 8.30am!). Very frustrating as, for once, I did check it was on before leaving!
Anyway not to be defeated we dashed over to Dinton Pastures arriving about 9.05am and at the start about 3 mins later; was a bit weird starting some 6 mins late (they must have been off about 9.02am). They were on an alternative alternative course (yes usual alt flooded too, so onto a 3rd course
That horror of missing the weekly obsession eh Pete
How can they call an event off as late as 8.30?!
And how can you tick a teenager off for not being up early. Be grateful a teenager has any desire at all to be up that early| I use Saturday as my one lay in at double the oldest teenage age!
Having had Tue off, had to get one in today, an interesting 6miles starting in hail, ending in sunshine. Takes me up to 44miles this week, with a long un tomorrow. That'll do in a recovery week.
Will need a similar one next week though, driving up to Gateshead for work mid Monday, and driving back early Thursday! Will run Mon morn, and take my kit and try and nick a run or two up there, but it won't be too long or fast. Will have to stack the end of the week.
I used to use this site, as you could search within a certain distance of home, for all different race lengths.
The "Let's do this" search on the events tab is now less effective as you can only search by region but even SW for say half marathons brings up GRN, Edinburgh etc.
There is also power of 10 I suppose, but ideal way would be to have a database that allows say 50miles from home, pick the exact distance, flat/hilly/road by quick visual, like the old RW site in the good old days.
https://southernrunningguide.com/races/03/2020
https://www.serpentine.org.uk/events/planner.php?ser_search=&month_from=3&year_from=2020&month_to=4&year_to=2021&sport=all&from_dist=0&to_dist=0&search=Search
The first has probably got my post code on it! Very searchable!
The second you have to trawl through by date.
The third is the Serpentine club website which is good as any: search by date, race distance etc.
March LFoM anyone?
Plodding medium long run this morning around Whiteleaf, Chequers and Coombe Hill. Felt very hard work - probably because it was mainly thick mud! 12.9M, but surprisingly modest ascent of 1400ft - it felt a lot more! 40M for the week, whihc felt plenty after last Sunday!
I'm considering LFOTM for March Aley, if I can escape work.
I'm glad this time, you actually accept the hills & mud & offroad is why these runs come out tough Bus
Sometimes it sounds like you're surprised 
Most likely worth a few more miles on the road that one though.
15 for me, the round (ish) route I do of long gradual hills up, some up and downs middle, and building to a huge down.
6.57 pace this time. Slowest mile a mere 7.10.
Probs around the best I've done that one, but obviously not trying to smash it! Makes a 57mile week with one moderate session - which just about makes it a decent week. This week will take a bit more effort to get near that with the travelling, but if anyone can do it, I will!
May also look at that LFTOM, having left a ridiculous 10.5 days of holiday to take before the end of March. Have been allowed to sell 5, and carry "some" (not 5.5!) over, so I need to wazz 2-3 off on something.
Just depends on how footy fixtures fall, and what other race targets there are.
Will sniff through Aley's links, see what we have.
Aley - that fetch one is spot on - looks similar to how the RW one was before they screwed it up. Lovely.
Shame they seem to have then taken away the categories for the forums - am sure they used to be split into area like races, training etc like on here.
Can't have it all!!
200,000 ft of ascent a year is impressive Bus. Did you use a Garmin back in 2005 then? I started running in the Spring of 2004, got my 1st GPS watch (FR405) in early 2010 so only gauged mileage using OS maps & a map wheel or Google Earth before that. Didn't start recording runs til October 2005 when I began training for my first race - Forest of Dean Trails HM in March 2006.
Recently went through Strava & found out exactly why I've been so shit on hills for the last 12 months or maybe more.
2013: 1300M & 108K ft (only joined in May),
2014: 1730M & 110K ft (focus switched to bike after April for 1st Iron Man in Tenby)
2015: 2350M & 178K ft (5K & 10K PB),
2016: 2730M & 199K ft (200m, 400m, 800m, Mile, 3000m, 4M & Mara PB),
2017: 2660M & 191K ft (1500m, 5M & 8M PB),
2018: 3040M & 174K ft (5000m, 10,000m, 10M, HM & 20M PB),
2019: 2110M & 86K ft (lots of PWs),
Nb: PBs are the one's still standing - be nice to get at least one this year.
10,000 ft of climbing over 73M in FoD/Cornwall last week has been backed up with 67M & 2,500' this week. Decent outing at parkrun on our newest local course: Mallard's Pike, a single-lapper on wide stony fire trails that consists of 240' climb to 2.8K then a long descent & a final flattish 800m. The course was being run backwards as a Feb 29th gimmick so they lengthened it by c150m. Very popular with the Cani-X brigade so I was 11th but 5th or 6th unassisted runner. Winner still managed 14:47 - being towed obviously (PB of 13:20!!). Happy to find some uphill strength again at last - I overtook at least a half dozen on the big climb & was passed by just one chap who always starts slow before winding it up. Did another lap the right way round as a cool down + 3M to/from the car so a 9M day. Had a skinful last night dancing to The Ramonas (female Ramones tribute band) so XC today was a struggle. Particularly as the course was 4 laps each with 130' of climb, slippery mud, sucky mud, tree roots, adverse cambers & stormy winds
Good stats Jools - I think half of the Parkruns thought they were being 'hilarious' by running it backwards for the leap day (plus lots of social media 'leaping' too!) They did that at MK, I ran with the kid - bit of traffic so we could only do 25.20. Good stab at the xc, nice socialising too, what we like to see.
LFOTM March - yes I think I'm ok for that one. Another attempt to meet the mythical 'Bus' in person. Heard so much about him too
Will it be back to the usual course?
Moraghan - 1500m and 3000 at Lee Valley yesterday
1500. Field wasn't amazing, apart from my old Malaga nemesis Mark Symes running for SVVAC. So just went off hard as usual from the off, but didn't feel as nice as last years 4.14. 70 secs for the first 400 and can't remember much else, ended up with 4.18 with Mark closing up quickly just behind. Felt very warm and dry for the usual Lee Valley 'feel'
3000. The midland guy I recognised and he had just turned 35, so he was off in front form the off, with a tall Welshman in 2nd. I tucked in 3rd as the Welshman looked good too - another 'youngster' for all that I knew!I was sticking to 75's (per 400) as usual and got past the taff after about 5 laps. He stayed behind for a few laps then dropped off. So from then it was just a case of trying to get the time down. Matt, the winner did 9.07 and I came in with 9.16. Felt better in the 3,000 - which is probably about right as compared the 1500 for the amount of short stuff I have been able to get done on the track.
British masters indoors 1500m next sat evening. Deano is back and entered, plus Tony from Liverpool, plus Mick Hill (V40) will be in our race too. Should be a cracker, although I need to up it big style!
Bus - 3 million feet of climbing. Mind boggling.
Hope you manage to get out this week SG.
Big Half - scores on the doors - 1:18:47. Giving myself a B minus for performance and an A minus for execution.
This race now seems to attract absolutely everyone, and a 1:18 was good enough for 350th (Wokey would've been 88th). Good and bad, as there's always people to run with, but it's an absolute rampage off the start line, difficult not to get caught up in it all.
Managed to pace myself well this time though, timing mats every 5km and I ended up with;
18:24
18:45
18:47
18:54
Realised if I got a shift on in the last couple of miles then it'd be 1:18 something instead of 1:19 something so I worked pretty hard for that. Absolute max effort and probably a fair indication of where I'm at right now.
I give myself a hard time and am rarely happy with my performances, but truth is this time last year I was running nearly 100 miles a week and currently I'm doing about 35, with a big cycling focus. So most people sensibly highlighting that you can't have it all at the same time.
Bag drop was absolute chaos. Waited for 90 mins (no joke), in a crushing crowd, steadily getting colder. Never seen anything like it, utter shambles. Two times in a row London Marathon events have done this now, after the champs lorry at London last year. Well organised event otherwise, but you expect better from a company like that.
Surrey Half next sunday pacing 1:30. Should be slightly more comfy..
Surely three million feet is not that bigger milestone when you have 1,000,000 metres on the horizon Bus?
Good Parkrun persistance Pete!
So a week of no running and I feel like I could trot out 4 miles tonight, watch this space. Did manage 2hrs 30 minutes on the Wattbike on Sunday. Actually wasn't that bad and had it done by 10am.
Good one to build on that Joe, and nice 5k splits. 90 minute bag drop should never happen - downright dangerous in cod conditions!
Simon - seems a good day at the office! Seems you are going indoors just as the weather is improving! Hopefully LFOTM will be back to the original course (which I have never done!) cos otherwise Winter Wonderland is still there
Jools - it's always amazing to see the direct correlation between training miles and PBs
I got a Garmin in 2011, so all my routes were recorded old school (ish) - originally map and contour lines, then manually plotting on Bike Hike, which uses OS mapping. I've found Garmin Connect generally underestimates height, so I tend to upload to an OS map, particularly for new routes, though Strava isn't usually too far out. Lowest year was 2011 with 165k and highest was actually last year (just!) with 221k. The trip to Scotland helped with that!
Day off today and feeling a bit lergified - hopefully will spring back tomorrow.
Sc mad keen consistent desire from you too, but sort of in a more conformist way ☺.
Joe a good line in the sand for you. Huge difference in your year to year comparison. Id be thinking heck do i need 100mile weeks to get back to that 😆.
Reg, you need a xc race to suddenly come top 10 in from nowhere.
Bus love the way you get aroused by elevation.
Took 5 hours 30 to get to one of the swankier premier inn offerings here in Gateshead. A few very short stops, but worryingly that's what id call a perfect drive,good conditions not even a hint of a hold up! Imagine either of those factors being less than peak!!
Said i wouldn't but felt fresh so snuck a 3miler in on arrival. Being on a big trading estate there was an easy 1.5m out do did that and back around 7dead pace. Nice. Makes a 10 double day. Won't try a morning run tomorrow as running, eating and getting to the work site by 9 is a bit of a stretch i think 😆
It's true, I do like a hill though and the bigger the better......
Hearing talk of 100 mile weeks and I am on 140 for the year as we enter March! Thankfully as well as a niggle free calf, we are entering my favourite time of the year for running. With lighter mornings, it opens up another hour of the day where I can get a run in without losing any credits with the wife. I just can't bring myself to run on a dark cold morning.
April is looking like a good month for me; cycling trip, Easter and a week when the wife is heading down to her mother's house with the girls giving me a few days where I can get some training in. I hope I am not injured when it comes around.
The thread is now TEN years old!!
Full day of training today, looking to a right old feed (got by on a few drinks and about 3 bananas since 7am!) and lounge about and hopefully a short little run before hand!
That's positive Reg, and just in time for some better weather (hopefully!)
I'm getting mighty sick of the mud now! Last week I thought it couldn't possibly get any worse, but then it did! It's not just running through the stuff, but the compulsory freezing cold hose down outside after every run! Almost sacrilege to say so, but I wish there was a safe tarmac route to the rail station! Hey ho, I'm sure it's good for strength and for the skin on my legs!!!!
Ten years..bloody hell. Good news about the calf Reg.
Got the afternoon off so went over my local track to do 5 x (400,300,200). Went for 90 secs between sets, 60 recovery before the 300 and 40 secs before the 200. OBVIOUSLY a squally shower had to hinder me during this - times were a bit up and down as the 300's are a bit tricky unlike the 400's - (bin and back to the bin
)
About 69's for the 400's 51's for the 300's and 33's for the 200's.
Got the 27th off, so definitely up for the LFOTM.
Hope you're enjoying your holiday up north SG.
Good news on the niggle free miles Reg. Let's try and hook up for a ride at some point.
Nice session Simon.
Not much running since Sunday's half, plenty of swimming and biking but just the solitary easy run.
Full report from Sunday for those that crave the deetz;
https://spragginsblog.wordpress.com/2020/03/05/big-half-marathon-01-03-20/