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Moraghan Training - Stevie G
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These are unusual times but you seem to have a good future set up in terms of a club and running with uni.
And good advice from TR as well!
Can tell you’ve never been bitten by the parkrun bug SG. Saturday mornings are there for pushing hard. Look forward to reading of your segging exploits again.
Welcome back Alex.
You’ll certainly go a lot faster than 18:45 if you maintain consistent, structured training. Wasn’t clear whether you meant 17:xx or 17:00? I’d say the former is a certainty.
Are you/have you been regularly involved in other sports? Do you do any strengthening work? Is your club in a Track & Field league? I made big gains at 5K by taking part in loads of shorter races one Summer in spite of being an old codger with over 10 years running experience.
Been doing my daily 10 miles & c.1500’ runs. Closing in on a 10,000’ week.
10.6M Thursday, 8.9M last night & 12.5M today. Ventured off road at times on the latter 2 which destroyed the average pace as the paths were doubling as bogs in places. Hit out on a couple of tarmac segs. Picked up a 2nd last night & a crown 👑 today.
Which having done 18.45 solo, could well mean in a race she'd be competing for sub 18.30 already. Then suddenly it's not at all an unreasonable aim in the not too distant future!
Jools - you missed my parkrun phase when I was getting confidence back to race back in summer to autumn of 2016.
I think I did about 6 in 8 weeks, touring around.
Obviously with some ludicrous moments, the "highlights" of which being
- Coming 3rd in a field of about 40 at South Oxhey, in a time that would have been 1st the previous 52 weeks
- Gadesbridge parkrun - They had some tents up for some festival - so the route changed. I was leading by miles and due to a lack of marshal/shocking signage, ended up trimming a bit of the course off on lap1. I made up my own extra bit for about 17:15 or something for 3miles and while they let me keep the "win", being about 4mins clear of anyone else, they for some reason "Pro-rated" it up to a ridiculous 18.46!
- Taking a tour with Big Phil to a new event, when under the weather and finding a guy who arrogantly told us runs a parkrun until he wins it - which because he's so amazing usually means he only needs to do it once. Was glad to see he didn't win this one
Probs a good thing I don't try and race one every week or we'd have some of this nonsenseps good segging. Will have to eat some more up myself, although with the lack of freedom of movement of areas, I'll have to research well!
For what its worth that's an unofficial all time PR including legit races back in 2010/11 when i was last running seriously (i'm now 37 yrs old too).
I'm gunning for 16.5# this year but will not be changing anything significant. Running day in day out within your ability level, with some variation of paces, is so important.
We've as a club committee talked about a few virtual events. I'm not a fan myself, but I know they get people engaged and feeling part of things.
Some sort of overall mileage target for the club, or even handicapped groups to see who can do the most. The latter takes way more work than the former. But does the former encourage anyone to do anything different? Not sure!
What I am sure of is that today's 13 was plenty. First 3miles came out decently sprightly, Probably 20 odd feet a mile down, so you don't really notice it, but it's there.
Then an ugly 180 or so feet climb, including a horribly muddy field to potter up.
Before a bit of exploring a mile or so away, including one heck of a long gradual downhill, on a fairly narrow path with barb wire one side and metal gate the other.
That called for sure footedness!!
I did look back up thinking, there's no way in hell I'm trying to trudge back up that later. I'd probably still be out there!
In the end emerged in Bourne End and a trot back up Sheepridge on another stiff climb that got the HR pounding.
Luckily there's a few locals on here, to not make the specific nature of routes seem utterly pointless
Anyway, going forward, I think I'm going to re-start the 5k schedule - one sesh a week on the Friday, with some sort of tempo/tempo reps job on the Tue/Wed.
There's 12 sessions, so should get us into the sort of period where distanced races are coming back on the agenda. And even if they surprise us by coming back earlier, I can always switch the session to the Tuesday, and combine with a weekend race.
Wow, today's LSR was definitely slow and felt VERY long - legs felt tired from the off and it was an absolute sludge fest! 14.3M and 1850ft taking best part of 2h 20mins! Just, shows, having a few days off is bad for you
Sounds like a nasty descent SG. Frustrating too as you can’t capitalise on the earlier investment. Imagine you were in road shoes too just to make it that much more hazardous & adrenaline inducing.
I honestly don’t know how you do it day after day in these conditions Bus.
I‘ve had enough of the bogs & sliding after 3 days of multi-terrain running. Fell flat on my arse descending a grassy field with a K to go today - glad it wasn’t any earlier as it resulted in soggy gloves which are worse than useless & has aggravated the chilblain I got from Friday’s freezing cold trudge.
I normally rotate 2 pairs of wave riders, but having 3 pairs lined up, I instead for once have just drilled 1 pair to oblivion for the winter. They're about 600miles in, utterly smashed, obligatory massive hole where the big toe slashes the meshing. Probably another 2-3 weeks max in those I think.
At least your slip/ass muddying was late doors. That flooded Thames one I did I had utterly frozen feet from about 3miles in, that did wear off, but only from the full body soaking later on.
That was a poor run back. About another 6-7miles clutching drenched headfones/ipod (which never did come back to life), and knowing I need to get going to not freeze on the spot
Love that you question how Bus can do it, when you then quote an even sillier pro rata elevation
I do remember on muddy/hilly type slogs how I hate xc, and how the only good thing of this whole race call off is not the usual pressure for turning out for the team scorers! Especially as joint men's captain.
At least i'll have done my 2 year shift by the time the next season starts so can disappear off the scene a bit.
Needs some keen young blood, like Wool
It would have been soul destroying to even consider running back up that today in that mud!
0.39miles down 177 feet, and 3.38 pace...
Could be possible, but would have to be utterly flooring it to produce that.
I doubt many people who aren't reckless fools sprint down steep hills!
Think I’m probably in the SG rather than Jools camp on the easy like Saturday morning. Love parkrun, but mostly for the social bants.
10,000ft for a week is dizzying, Jools. Amazing - especially when some of it is on such tough and muddy terrain. I was looking out of my WFH office at Mayhill on Friday and wondered if you would be there. Strava later revealed you were! Out of interest, how did you find that SWCP run of mine from 18 months ago?
Nice consistency leading to a great TT, ALD.
Talking of club challenges to engage people, SG, we have had two ‘baton’ style runs. A small magnetic club mascot was hidden somewhere. The runner then put (fairly easy) clues on Facebook. Someone else then ran to find it and go and hide it somewhere else. I think each run got logged on a spreadsheet somewhere. Lots of fun - and genuinely hard to get hold of the mascot! Good luck with the 5k focus.
Solid week 7 of 12 of the 5k plan: 55.8M, culminating with as 12.2M buggy this morn at 7:23 average. Genuinely amazing running weather. 6C, low wind and actual sun. More vit D than I’ve had in a long time.
I can imagine someone would say multiple handling of the same thing is a covid risk, but probably no risk with the amount of time it'll be hidden somewhere
Just have to hope it's not hidden too well - takes me back to a Marlow Striders' social bacin about 13-14 years ago.
The lead guy hid a bunch of t shirts in the woods.
We didn't find them all. I reckon a couple are still out there
Easy return to long running tonight, what better to fill the antiques roadshow zone with than a 10 mile run.
Bonkers pace SG. Probably done on a phone.
SQ I was looking for the 3 Hills of Cleeve segment as you’d mentioned it on here recently which reminded me I’d always fancied a crack at it. Strava didn’t show it in Search or Explore so I trawled back through your runs looking for it. Remembered it was early summer post marathon training which narrowed the search down considerably. Also remembered the Apple Watch failing to pick it up one time. Of course that was the run I found first 😆
Jools - i'll have to try that downhill seg on firm ground one day. See if it's at least "human" level. I did put a 3.50 pace seg in once but very motivated, and very short distance.
Muddy - i'd wondered about the V55 thing too. Had to double check your age, and thought you were just meaning you were struggling to match the next age group up! But makes sense now.
I dare say if our man can do a 7.37 solo 32miler in lockdown he can beat 7.22 pace in a raced marathon.
Always tops our club's mileage charts, generally over 80miles. Bit of a maniac really
9 cold miles today. Kept it flat and smooth road today, because i wanted to see a lower 7 type pace on the watch.
After a couple of loosener miles averaged out at 7.11.
Wow 55 posts since Friday.
The 2 x 5k went quite well - the first one was as expected, 17.36. I suppose you do it pretty hard, but knowing that you'll do the last 2k proper hard on the 2nd rep! So gave myself 5 mins and then set off on the 2nd one. It's a road lap, flat and downhill for the first 1.5k, then very slightly uphill for 2k.
The last 1.5 K has a bit of variety - it's downhill and flat for half of it, ten there's a bugger of a 200m rise up to the park and path...that takes you up to the track for the last 400m. the second one was 17.16, which was better than I thought it would be.
Did 17 yesterday, up to Dunstable and back. Alex D - Loving my NB Propel V2, saw the Prism are cheap too - and if anything like the Propel they will be amazing (they are the best long run trainers I've ever had.
9 again today - the usual one to Wing and back. Trying to keep the mileage to 70-80 pw if poss.
Muddy - I looked at the 5k records in AW yesterday - the masters ones are depressing!
Why so depressing Simon ? Not that I'm chasing any fast times any time soon. Impressive session. I've done a 2 x 5k workout in a kenyan hills style - so hard effort uphill, steady down. It was a peaking session for a half marathon attempt 10 days later. I think it ruined me, if I'm honest (the session, not the half).
Out of interest you're not the same SC that commented on J.Major strava post re Easy run pace are you?
It looks like you could well be back to your 2018 level (low 16s?), rather than 2019 where you were "just" putting in 16:50s
ALD - there surely can't be many with SC name who run
Muddy - I can't say I ever feel marvelously well slept even after a lie in either. I swear it used to be easier in the old days. Now, sleeping in too long just makes you feel sluggish as anything.
I often sleep a fair bit of Sunday away after the long run, but didn't yesterday due to the timing of the footy games I wanted to watch. Must admit I feel better for not having done that, quite oddly.
What are people's clubs "Putting on" for them at the moment in lockdown?
Virtual stuff/quizzes etc?
I've already asked and got thoughts of Big Pete off forum, but just open to any other info from others?
A couple of our lot are making a fair bit of noise behind the scenes about what's the point of signing on with nothing going on etc.
Elevation challenge: climb the 3 peaks/Mont Blanc/Everest as a club over the weekend.
Distance challenge: LEJoG as quickly as possible in mixed ability teams
Inclusive but with some recognition for the speed demons:
Pub crawl: most pubs in an hour + bonus points for distance covered.
Run 5 miles at an even pace. Points deducted for each second away from the average pace in each mile. Bonus points awarded for fastest paced runs.
For the speedsters:
Flat out 5K: any course but only 20’ elevation difference allowed.
Uphill 5K: any course but need to climb as close to 500’ as possible. Time penalties for each foot under but no benefit to climbing further.
Downhill 5K: similar rules though obviously the penalties are for too much descending.
1 hr challenge: run as far as possible
I’ve not done any of them unless there’s been some inter-club competitive edge although the first was last July when I was doing my max elevation in a month competition so I did contribute my weekend’s efforts.
Inter-club: I’ve done an elevation relay & a 1hr relay. Both lasted 14hrs with runners setting off & finishing on the hr (or half hr for the elevation relay)
Went into work today so a return to the Canal 5M though the loop which involves a couple of small climbs rather than the pancake out & back job where the only climbing is in the final mile back to work. Felt like ridiculously hard work so left it at that rather than going out again this evening. Hopefully I’ll feel fresher tomorrow. Guess last week’s 11,000 ft of climbing has taken its toll 😆
Ours are now limited but we had a few club private segments locally with an age/gender based leaderboard. One of the chaps is a graphic designer so we got some cool medals.
I'll be setting myself up for a fall I expect as I'll probably get keen on an idea or two, and then they'll pick "take a selfie in the park and post it on fb" like a few weeks ago
Also I like Marlow's idea, that seems to be along the lines of you pick a team of 8 or so, limit a run to about 19mins per runner, and log the mileage. Have 2 or 3 runs per runner.
The "fun" part is that there's no rules of where you do the run, unlike usual time trials, meaning if you find an insane hill to storm down, that's in the rules.
I'd just make 1 rule - no track, as for me a 3miler probably adds 1/3mile for me.
Can complicate it by stretching it over a set amount of days (they did it over 19, and the duration as 19 for covid 19), or as some sort of run from where the last person finishes, but i think in lockdown just off simple mileage, all in, works well.
You'd get some quite tight battles I reckon, as even the fastest doing it will probably only put up to 4miles in with the steepest drop!
Seems much better than the idea of just all in mileage, as you'll just get whoever has our 32mile guy win it easily, unless you purposely team them up with some very occasional runners.
You want to keep the time picking teams down really, not some intricate handicapping system.
I'm getting too into this...who would have thought that of me!!
Usual drill, lay back down after eating, so a sluggish couple of miles warming up, and when most runs are this sort of length hard to feel particularly motivated, like when every run is a bit different context.
However, all seen off for a 7.24 in the end.
Ditch the car in for an MOT and then get to recover for the day - the beauty of singles.