Moraghan Training - Stevie G

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  • SCoombes2SCoombes2 ✭✭✭
    edited June 2020

    Lovely pictures Jools, looks great.

    Bus - cheeky monkey...I know i'm trying to get better, think the lack of races has hindered me as well as a bit of hammy. Funny to look back and realise what keeps you at the top of your game..so to speak!

    TR - Don't speak to soon, gave me a bit of jib this morning..but I was sitting down working for a while then straight out the door with the kid, 2 miles with him on his bike to get him to school. Ran back with a few 60 secs, then a few 200's at the track. That was enough even at 9am. Far too hot.

    SG - The record was 38. something last summer in Cambridge. We'll get to 40 soonish I presume.

    Just been seeing the mayhem at Bournemouth today. Idiots driving down from Brum? twats. And all the rubbish. We really are a pathetic, dirty, chavvy country.

  • The BusThe Bus ✭✭✭
    Yep - even round here every recreation ground and park has piles of crap left lying around. Sometimes you can't help musing whether a few hundred thousand covid deaths might be Darwinian retribution ......

    I've gotten heavily involved in work around the reopening of pubs etc and pavement licences, with Boris suggesting it'll be the dawn of new continental style al fresco culture. Bollocks will it - go to any European town with a culture of outdoor drinking and its the Brits that always stand out as the lary, sweary. yobs falling over and pissing in shop doorways!

    It's funny Jools - I've been to the Black Mountains a fair few times, and they are probably the nearest proper hills to me, but  I tend to go to the aem old place and have never visited the hills on your route. Definitely my loss by the look of those photos!

    Had to go into the office today for a (real) meeting for the first time since March, and then popped into Aylesbury. All a bit weird really...

    Definitely hot, that's for sure! I feel good early doors on tonight's run, but the alst hill was deeply unpleasant and an exercise in hanging on!

    BAck to normal tomorrow....

  • Stevie  GStevie G ✭✭✭✭
    You say back to normal but it'll still peak at 26 or so, that's still tasty
  • JooliganJooligan ✭✭✭
    About 30 miles / 50 minutes to the car park. The pics aren’t from today btw - just did a Google images search. Not a cloud in sight today.
  • The BusThe Bus ✭✭✭
    Probably about 2 hours from me on an early drive  - compared to 5 for the Lakes....

    SG - yeah, I was looking at an earlier forecast for rain! I'm conflicted now - was going to run tonight, long bike tomorrow and run Sunday. Forecast for tomorrow is rain, but even worse for cycling, strong winds, so might try and juggle things around and do the bike ride today. Only trouble is, some joker has put a Teams meeting in for 5pm today which I can't get out of and could go on for a while! I ask yer!
  • TRTR ✭✭✭
    I'll keep quiet then Simon 

    I only run from home or work, but i guess an hour to run somewhere like that would be worth it to run somewhere like that.

    8m easy peasy, first 20 since early march tomorrow.
  • Stevie  GStevie G ✭✭✭✭
    edited June 2020
    Had a half hour online seminar in the morn but meant to get out sharpish after.

    Didn't so kept it fairly light for an efforts day.
    3miles out to a little town then found a little hill seg that was pedestrian but 47 feet over 0.1mile apparently. So had a few goes in and around that. Stole the seg at over 8min miling!

    Then a couple of goes at a moderate 0.5miler needing 6.30. Got the first route wrong but second spot on. Had a little climb in the middle and a road to cross at the end, but sub 6 pace even today for another soft one..

    First time ive ever got some random worker to hose me down. Was good albeit temporary relief though.

    10.5 run, plenty of walks off the clock and glad to be done until Sunday. Roll on cooler fare.

    EAs latest update looks positive from a quick look on our club group chat. Talking about training bubbles and potential for racing to start July 18th. Think that's mostly track. But it still needs another loosening from the gov yet and obvs road stuff even further off.

    Will have a proper look later.
  • Reg WandReg Wand ✭✭✭
    Some moody chaps on here bashing the country today  :D

    Epic running Jools, I wish I had time in the day to fit something like that in. I am single-parenting for a month so I need to carve out whatever time I can to squeeze a run in.

    Joe that's a fantastic solo 5k run there, hopefully races aren't too far away and you can register an official mark. It will be interesting to see if RDM brings further gains. I will use that as a target on a fair course next time out.

    Only chance I could get out today was lunchtime so it was a hot and slow one for me 10 miles of what felt like an Ironman marathon effort! I look forward to a cool run on the weekend.
  • Stevie  GStevie G ✭✭✭✭
    Reg Wand said:
    Some moody chaps on here bashing the country today  :D


    I'm still a little delirious post heat run, but i can't work this one out  :'(
  • SCoombes2SCoombes2 ✭✭✭

    haha. Yes my patriotic level was at it's highest probably at the 2012 opening ceremony.

    I've no qualms about it. Some great people in this country, but for me culturally ruined by the upper class public school mob who seem to have a mental stranglehold on the minds of the working class. Would be such a better, more civilised nation without them.

    Anyway - steady morning run this morning - back to training in a group tomorrow over at Wrest Park. Can't wait!

  • Stevie  GStevie G ✭✭✭✭
    edited June 2020
    Whoops, had forgotten your post earlier SC :D 

    Anyone checked the updated EA regulations?

    https://d192th1lqal2xm.cloudfront.net/2020/06/EA-recovery-route-map.pdf

    It's interesting as the next stage, which "could" begin on July 4 earliest, could see unlimited (up to 200 anyway) people in a training session, and track races restart July 18 earliest.

    But it still has the disclaimer of no face to face stuff for road racing - presumably only for events where you can stay in 1 lane the whole race.

    Sort of positive, but we're still a couple of loosenings of the restrictions away yet.

  • Reg WandReg Wand ✭✭✭
    The old boys network is the least of our worries. The most insidious element of society is the left wing marxists. They've infiltrated all the institutions. I never thought I'd see the day the Premier League endorsed a bunch of hateful and radical racists and nobody would even question it. I just hope it's naivety.

    I see there's a marathon on somewhere, think it's Hamburg, you have to wear a muzzle before and after but otherwise seems positive.



  • Stevie  GStevie G ✭✭✭✭
    I'll let the older boys engage in your political stuff, but i'm pretty sure the message the premier league is trying to get across, is that racism is bad :)

    Hamburg's idea seems to be carrying a mask, that you wheel our pre and after.
    Not sure what you do with it during. Hang it round your neck? Stuff it in your pants?
    As my recent run showed, you gotta be careful stuffing stuff in your pants, as it might blow away.

    Seems more promising than everything else that is being binned.

  • Reg WandReg Wand ✭✭✭
    So SG your fear is that the stuff in your pants will get blown?

  • PeteMPeteM ✭✭✭
    edited June 2020
    To chuck in my take, politically it all seems to be about what is deemed the right cause to get behind, which is determined by a combo of lobby groups, politicians and the media. Who would argue for racism? Probably 0.001% of people and it wan't that hot a topic till George Floyd was killed, but is now. Even the BLM slogan itself could be construed as racist (not intentionally I accept), but everyone lets that go as the BAME groups are the ones who often suffer from racism. Yes there are still instances of casual racism and still some 'glass ceilings', but compared to the 70's and 80's we have come a long way. There are other lives who are treated like they don't matter and some are in predominantly white areas, like the old industrial northern towns and pretty much all the smaller coastal towns in non-trendy parts of the country.

    Anyway back to running and decided to stop the Trees 10k programme for now as a) it was too tough a regime for me and b) it felt I was doing too much in the way of sessions, from zero a month ago. May resume but not sure. 

    Anyway now (not) parkrun* is operating decided to resume Saturday 5k's. Went to the Rushmoor parkrun course this morning and did 19'27 which I think is a fair reflection of where I'm at. Was a bit windy but nothing horrible and a good running temperature today. Splits of 3'42, 4'00, 3'48, 4'01 and 3'56 seem quite varied, but the 2 around 4 mins were into the strong breeze. 

    *for the parkrun fans and curious among you that may not know, (not) parkrun just involves running 5k, anywhere, any time in the week and submitting your time via your parkrun login. They then produce a "results" list each week and you appear in the one for your "home" parkrun irrespective of where you ran. All based on trust, so none of this sending Garmin or Strava screenshots etc. I ''won' Bracknell last week despite only doing 19'40ish, so don't think that many are into it yet!
  • RicFRicF ✭✭✭
    Steady on Pete, with talk like that you could be joining me on the thread naughty step :(

    🙂

  • Reg WandReg Wand ✭✭✭
    edited June 2020
    Common sense Pete , nice not parkrunning, probably a wise move on that programme. 

    With my wife away for a month, hospital not prison, I tried to get an early bike ride in on zwift, noticed Joe in the same group ride. Girls woke up about 90 minutes in and I managed another 30 minutes before I had to go and mop up some wee 😂

    Edit: It wasn’t my wee.
  • Stevie  GStevie G ✭✭✭✭
    Hope that goes well Reg - and nothing too worrying.
    Good luck in your month.

    Pete - your heart didn't seem 100% behind it - and I think whatever plan you go with you have to be well behind it.

    Maybe you can just try more standard stuff, 10-12x400, 6x800, 12-16 x200. 5x1km
    some at 3k pace, some at 5k pace.

    That sort of more basic stuff that does a solid job.
  • TRTR ✭✭✭
    Blimey Reg, best wishes to your wife, and you as thats a long time to be a single parent when you're not used to it.

    Pete - probably wise to stop of your own accord rather than wait until you break. Was windy out today, which certainly wouldn't help a 5k. Those virtual events need a certain amount of mental investment too.

    20m here, first since early March. Started off with 5m rain, ended with a few miles of sun, plenty of wind in there too. Aim was 20%/10% again, 10 av 8.06, 9 av 7.09, slipped the handbrake to finish with a 6.39.......LT and mp run next week.
  • WoolWool ✭✭✭
    Ooh, politics! I lean a long way to the left but will certainly admit that the socialist ideal is far easier to preach from a position of privilege and comparative wealth. I’m sure it must be difficult to see the benefits from tougher situations. Parts of the elite that Simon refers to obviously see the threat to their bubble and their response makes that few all the more abhorrent to me. I don’t want to generalise though, I’ve grown to befriend many public school types which shows to me that I’ve managed to leave behind at least some of the little Northern lad chip that was on my shoulder.

    Anyway.

    SG - would that mean a return to club sessions? That’s if our club still exists, it’s like it disappeared at the beginning of lockdown.

    Zwift sessions often seem to invite some sort of household disaster in my house. My 10 year old looks after himself no issues for 95% of the time. Get on a Zwift race or group ride and it’s like an open invitation to pour cherry juice all over the lounge carpet!

    Bit of running in the rain from me this morning. Enjoyed that. Long run planned for tomorrow with 2 significantly faster runners than me. I love playing anchor...
  • Stevie  GStevie G ✭✭✭✭
    TR  - even by my standards of booting miles in relentlessly week after week, year after year, you're something else! Good to get the first 20 in of a spell i'm sure.

    Wool - the committee are monitoring the connotations - as you can imagine there's some of us who think everything is going the right way and a return is all imminent, and those who can't see anything ever happening again :D 

    I believe a club has to have a "covid rep" for anything to recommence though. Can't see a gaggle of volunteers for that badboy!

    I think that Mad Nina club event has a great chance of happening personally though. It's certainly not a stretch that in 2months time, we'll be able to train in big groups, so being a "club" thing, and not billed as a race I can't see any issues - pending no unforseen issues/big spikes etc.
  • TRTR ✭✭✭
    edited June 2020
    Take yr elastic wool, it'll do you good.

    SG - at the end of the month ill be looking at around 1940ish miles so far this yr, solid off no doubles. Benefit of no tapering or recovery.
  • Stevie  GStevie G ✭✭✭✭
    Yep, if you race a lot, you definitely have to take a hit on those.

    It's that fine line sometimes - desire to race, versus knowing you need a proper block of training to get better times.

    When racing is back i'll probably do a few as looseners, not worrying at all about times, and then see what's what.
    Not at all adverse to a bit more "experiences" these days than just race times though, hence some of the random trips, the Welsh mile and Endure though!
  • TRTR ✭✭✭
    SG - i do a lot of races as build up races, best effort on the day, accepting its not optimium for best performance, but ive missed the taking part/testing myself. Its defo been a lesson in its nice just to take part.
  • WoolWool ✭✭✭
    In my excitement I overlooked wishing you and the family well Reg. Hope Mrs W recovers well and you and the rest of the family cope well while she’s away.

    Cracking run there TR. You’re not making the mistake that many do when they are on p&d. You’ve read the pacing guide and are following it. I’ve seen many say that p&d doesn’t have enough hard runs in it when the reality is that a lot of the MLR and LRs should be finishing at a decent pace 👍🏻.

    COVID rep. Hmm...
  • TRTR ✭✭✭
    Wool - folks also say theres not enough long runs, but theres 2 x mlr each week. I typically do most of my long runs 8mm, but know theres gains to be had fromva change in stimulus. This week theres an LT and an mp, so I'll ease off the pace on the mlr if needs be.......to be fair i find the 10% toughish, its ok aerobically, but needs some concentration and is tough on the legs, however both of those are good marathon prep.
  • Stevie  GStevie G ✭✭✭✭
    edited June 2020
    It's interesting that you mention P&D Wool.

    I've got the P&D book in my hands right now, and for Long runs it says they "shouldn't be slow jogs during which you just accumulate time on your feet".

    This is definitely the opposite of what a lot of runners say and think.

    P&D reckon the optimum pace is 10-20% slower than MP target pace. Going on to mention running too slowly actually encourages bad form, and doesn't prepare you enough for running at faster paces.

    How could I apply this to myself then? Hard to, because while I'd use 6.10-6.15 as my MP, that's been done to death as being a theoretical pace based off the HM.

    Let's look at other threadsters.

    Joe/Simon   2.39
    Reg 2.45
    Phil 2012 2.50
    TR - apologies can't remember/or never knew your actual name so couldn't find it - but here in the scale (!)
    Bus 2.55
    Wool 2.56

    Where would i potentially sit in that list?
    First time out, at the bottom for sure.

    With experience, probably the ability to match Phil in 2012? Similar sort of HM time before it, one i think i had more in me though.

    So a 2.50 is 6.29 pace.
    6.29 = 389 seconds
    10% = 39 seconds

    So 10%-20% would be

    7.08 - 7.47 zone

    That top end is not a million miles away from where I tend to do a lot of runs anyway, and maybe there's potential for that MP to be quicker than 6.30 who knows?

    But just some food for thought on long run pace using P&D theory




  • WoolWool ✭✭✭
    My book is 5 feet away from me so I can’t be bovvered to go get it! But, I’m pretty confident the advice on pacing for the (M)LRs is something along the lines of ‘20% slower than MP, increasing to 10% for the last half or at least last 5 miles’. That’s quite different than 10% for the whole run. A la TR...

    You’d beat me by a good 10-12 mins at a mara so 6:20 would be a good starting point for the calcs I reckon. I’m pretty adamant that p&d doesn’t say run the whole thing at 90% MP though. Don’t make me stand up though please!

    You’re not short of miles or LRs TR!!
  • The BusThe Bus ✭✭✭
    A lot has changed for the better since the 70s and 80s Pete, granted, but we're looking at it from the basis of being white, reasonably well-off blokes who probably consider ourselves as doing and thinking the right things - or at least trying to. I would imagine the perspective of the whole BLM movement is still very different as a young black or asian person, banging up against ingrained, die-hard prejudices, even non-deliberate or intentionally malicious ones on the most part. I see it happen at work, in shops and online - all very low level stuff and those doing it probably don't even think that what they say is offensive or racist, but, like beauty, offence is in the eye of the beholder. It's not surprising the pendulum can swing too far sometimes.  Anyway - decent parkrun, and looks like the wind was probably worth another 15-20 secs.

    Reg - all the best mate. No doubt a worrying time and you've got your work cut out, so even trying to get training in is going to be hard but essential for your own sanity! If you need to vent at all I'm sure any of us would welcome a PM!

    Right. Been lazing about all day, so time to drag myself out for a bike ride - expecting a bit of a soaking and a lot of head wind!
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