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Moraghan Training - Stevie G
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Jools I do wonder if there's a better calculation where you mix in your max HR to the beats per mile to get something you can compare with others. No idea what Chrissie W's max would be.
I am tempted to take Tuesday off, current forecast 23c! Perfect 100 mile bike ride weather.
Right need to find a good pair of shoes for long runs.
The ladies winner is one of JB's pals. Am sure he's mentioned her before.
Seems odd that the pace maker stopped leaving her to do one solitary lap herself. If you're going to run 24 or so miles, you might as well do the full lot surely?!
Good day for the oldies as Andrew Davies did 2.15 as m40 and ian leitch did 2.17 as m45.
My garmin usually reckons im in around 3.13 shape, thats due to crap wrist based HR data and the algorithm liking sessions/reps to boost the VO2 reading on the garmin.
Had to have an easy fews days as the vaccine roughed me up a little (as expected as a previous CV positive).
https://www.sportsshoes.com/product/adi13297/adidas-adizero-adios-5-running-shoes/?utm_campaign=uk-unpaid-shopping&utm_source=google&utm_medium=organic&utm_content=Adizero+Adios+5+Running+Shoes&utm_term=URLrefresh&gclid=EAIaIQobChMIvfrNxsHO7wIVzO3tCh3oMQeWEAQYASABEgIAcfD_BwE&gclsrc=aw.ds#sku-adi13297
I thought a week of not sitting at a desk would be just what my hamstring needed, but apparently not. Yesterday's run with Philip was a wee bit sore but tonight's was borderline painful and I actually cut the distance down Day off tomorrow and play it by ear on Sunday, but I'm suspecting it may need a bit of time off. Not what I need just now, but at least the lighter evenings and weather will make cycling a reasonable alternative.
I felt like I needed some time on my feet with just over two months to go so did the long river loop; Sonning, Henley, Hurley and back home. 21.4 miles in total at 8 minute miles. Felt a bit tired last few miles but otherwise it was thankfully uneventful.
You don't half throw yourself into it - what was your recent longest run before throwing in a casual 21 miler?!
On another note, I was having a look at a few races, and MK have a 4 race weekend with some groovy medals. There's a marathon one as well, not shown below. The "Challenge" one is given if you do 2 different events over the weekend.
But check the profile of the 5k.
While they describe it as "31 feet gain", that's very clearly the strava style of measuring elevation, ie cumulative elevation.
Very obviously, the net elevation must be around -100 feet!
A bit dodge, although has a license so presumably counts!
And while the 10k - marathon start at the MK stadium, with tonnes of parking, the 5k starts 5k away, with no transport to get you there. Obvs you can jog there, but not ideal.
That 5km does look a bit Ross Barkley. Is that a concrete cow medal?
Looking into these races a bit more, I fear the medals are the best bit.
Even the half is on Run Britain as "unmeasured road race", which is pretty useless. So I can't imagine the shorter races are going to be any more worthwhile!
Triathletes in general are more inclined to suddenly bust out a long run I find, particularly those that do Ironmans. We have chap in the club that averages slightly less than me at just under 20 miles a week and he's doing a marathon every month, last one was 50k I think.
Races are getting wiser with not bothering to send race packs out in favour of on the day pick up, but funnily the prices never come down, so I expect no medal wouldn't be the automatic discount anyway.
Good going reg, i ground out a sorry arsed 20 this morning still feeling a bit under powered from my vaccine. Ive sacked off next weekends Dorney mara, and rolled on to Goodwood 3 wks later.
Medals the reward for the masses. I can understand you big time "proper" runners not liking them
Up to Hazlemere in the first couple of miles, which means a 300 feet climb.
There's a choice of climbs, Amersham Hill is one I've never done, that's the direct route, then there's a couple of other hills, but my choice was through some woods (Lucas for the couple of locals), and then emerging in Terry Road.
It felt so trudgeworthy, like I was a beginner, and wondering how I was going to put in another 10+ miles after to be honest. Probably a mix of having gone back to lie down for a bit after eating, and then scaling the steepest climb in those couple of miles when still waking up
Got easier of course, and out to Penn, turned round, then did it basically in reverse.
7.17 all in.
Don't feel particularly sharp as such right now, but I suppose a lot of it is it all feels a bit no man's land without races, so no proper benchmarks etc.
Have finished a couple of sessions needing to sit down for a bit after, but the paces looking in and around what I'm after.
So on we go!
Turnouts soon! And I'll allow myself doubles again from this week.
Reg - I really enjoyed the marathon races on Friday morning. Wish we had more of that sort of thing in this country. Good coverage and looked a brilliant course. Have got more and more into my gardening in the last couple of years after we planted ours from scratch. Would love to run it - although perhaps not if 2000 others were clogging the paths up. I’ve not measured bpm. But might have a look back on Fetch to assess it. Don’t really know what to compare it to though and my occasionally erratic WHR could play havoc with it. Fun fact: I have a 3-0 winning return vs Chrissie Wellington in two 10ks and a half. We will ignore her multiple world championship status! And I’m with you on the cheaper races for no medal - but each to their own. I quite like a (well-fitting) t shirt. I certainly haven’t bought one in about a decade.
Great long run from you - heck of a jump.
1:13 was a punchy start to the reps, SG. Good going to finish strongly. I’d take a 5k warm up jog to the start for that kind of elevation profile 😆. Enjoy the doubles and get some races booked in!
Hope you are recovering well now, TR. Good decision especially as Goodwood is not far away on so convenient for you.
I know what you mean about not having energy left at the end of a marathon, Bus, but if you’d just won, I reckon you’d pull out a Mo-bot or two! Hope the hammies are on the mend.
Solid week of 72M. Taking the easy runs easier than in the past (8m/m+ rather than 7:15s).
After Monday’s intervals, felt recovered enough by Wednesday afternoon for a tempo session. The book called for 16 mins, 12, 10. Having enjoyed progressing the two mile laps of the racecourse a couple of weeks ago, decided to replace the planned time with 3 x two-miles. 6:20 pace, 6:15 then a 6:30. Horrifically low blood sugar on the final, which is very rare. Took the gamble of having some insulin before the run as a hard session usually pushes blood sugar level skywards. Evidently got things wrong... I think that plan worked well when running first thing in the morning and there was no insulin on board, but for afternoon sessions there is still enough kicking about from lunchtime. Lesson hopefully learned and a good session nonetheless: all in 12.2M at 7:12 pace.
In spite of a return of the westerly winds of a couple of weeks ago, planned on going buggy long yesterday. The lad had a very solid nap, and enabled our first (probably only 😆) 20M. 7:45 pace for my first twenty since mid August. I think down under they consider 30k the magic distance, but 20M certainly has a nice ring to it.
Saw the usual very friendly farmer shifting his sheep about - giving waves and going out of his way to pull over for me. Then noticed a Range Rover coming towards us at speed. It is a very straight road so probably had about 600m or more of warning. He had a strangely determined look on his face - slightly weird I thought. Then noticed the undercover Police BMW following behind, swiftly trailed by a marked up 4x4. I know such pursuits must happen all the time, but not on the quiet buggy lanes. Found myself wondering about the headspace of the driver determinedly trying to escape the cops.
My friend has finally pushed the button and entered Peterborough marathon. I have written him a loose plan and am looking forward to pacing him. Really exciting having a vicarious relationship with running as well!
Four weeks until the Shepperdine Half marathon (see you there, Jools!). After yesterday’s run, the devil on my should is wondering if I could restamp the sub-3 marathon card...
If you can hold 7.45 comfortably messing aboot with a buggy, there's every chance you can take 50 or so seconds off a mile in a race for a "bit" longer. And if not, no harm done at all, you set a benchmark to work off.
With a Saturday race, I'll decide whether to do the next 5k session plan of 16x200 at 1500 pace, or keep it lighter with some segs (have lost a few recently
Two more days off work gives a bit of flex either way.
I guess it is a toss up between me doing the half, which I have trained for relatively specifically, or basically winging a marathon without any marathon pace work. Both are quite appealing - I guess any race is these days!
SQ - you're defo in good nick, from the sessuons you've been doing. If you put another 20 in easter weekend and then another 2 wks out, you'd be in with a sub3 shout at shepperdine esp is you aim high 2.5Xs......i have to dodge the odd hillbilly goung too fast in the lanes but not a cop car chase.
Impressive buggy LSR SQ and glad you didn't meet that escapee at a different point - not what you need in the circs!
No running for me this weekend given the message the hamstring gave me Friday! Plenty of walking instead though, which seems to be fine. 7.5M yesterday and 10/7M today. It's funny how a 10 mile walk seems twice as far as a 14M run! Quite enjoyable to be able to cover the ground in such a leisurely fashion for a change though.
Back to work tomorrow, with just the 640 unread emails accumulated this week to look forward to in the morning
I’ve got all my medals & race numbers too SG. The numbers are filed in folders with race, position, date & time recorded on them. Medals used to hang off the corner of a bookshelf but got packed into a shoebox when I moved house 2 years ago. Still in there, in a loft now. Not acquired many since due to having 3 months out, regaining fitness then CoViD cancelling everything!
I’ve a ridiculous quantity of race T-shirts so not bought one in 10 years other than a club vest. I like many of them but usually rotate the same half dozen.
Easy to feel sluggish when the run starts with a big climb - can’t get the legs turning properly.
Hope the walking rather than running sorts out the hamstring Bus. If not I’d recommend some loading exercises.
Disappointing (not)parkrun yesterday for me. HR averaged MP effort which was matched by my pace. Legs were leaden: felt like wading through treacle. 26hrs recovery did me no favours - or wasn’t enough after 3 days of faster efforts including rather a lot of downhill quad battering.
Much better run this afternoon: 20.3M@7:44 on undulating forest trails. Legs felt achey & stiff first thing but after a slow mile wu I was bouncing along at 7:xx pace. After 8M I upped the effort slightly & the pace dropped to 7:34 for 10M before slipping in mile 19 due to the 130’ climb 😆 Maintained the effort through to the finish though. Real confidence boosting run 4 weeks out: first 20M of ‘21
Son had a high temperature this morning so we're now waiting on the test result to see whether I'm allowed out to play at all in the next ten days! Just as the weather gets warm too
The cameras were on the ladies race when Thommo stormed to the front..took them a while to realise too. Goes to show tactics wise, unless you are in that top 10-15 or so African elite marathoners...the marathon IS NOT a race, it's an exercise in pacing!
SG - Yes my Adios were £70, remember they are £130 RRP tho, so not too bad.
The 5k MK is called the Rocket 5k - and there is a bit of uphill too, but the reason why it's liked is not the profile, but the course, as it's basically one turn then straight to Stadium MK down the Saxon Way. You can just keep the speed up.
Decent weekend for me. Saturday - trot to the station and back with the kid, then 4 x (3 min, 2 min, 1 min) with 3 mins and 60 secs between reps.
17.5 Sunday, fell over going to find somewhere to have a shit, scratched my leg up, mud everywhere too. Idiot
Least it was only mud everywhere Simon
Legs are, unsurprisingly, tired today but as it was Monday track session with Y10 I gave them a hard time. Progressed to 400s after last week's 200s same pace plan but reduced the reps to 2 sets of 4. 5K pace for the 1st set of 400s & mile pace for the 2nd. Ferocious headwind on the back straight. Recovery was 200m walk into jog so finishing with the wind on the odd reps & into it on the even ones.
Rep times were 94/95/92/92 off 80" & 90/89/89/89 off 90" so reasonably consistent & in line. Paces down on last week but more in line with current 5K & mile times vs last week's PB paces. Only one lad was able to stay ahead of me for the entire session. He has an 18:15 5K PB set during the 1st lockdown but, now he's doing some structured training, we should get that down to 17:xx by the time parkrun resumes.
Glad to see a partner in intricate race memories anorakism there Jools - I've got all the numbers filed away as well. Some don't see the point, but I love a little whisk through for motivation of all those memories. You even go slightly further than me logging the placings/times etc on the number. The spreadsheet covers that
maniac combo of a 20miler at decent pace and reps by the way. If the latter had come out as quick as last time something would be wrong I think!!
SC - I'm sure 100 feet down helps too! No wonder it's not po10 friendly
Glad to see some outdoor toileting too. I used to tell Lit she can't claim to be a proper runner until she starts doing some of that.
I'd designated today as being a return to doubles, so a 7 & 3. Second run was suddenly pretty darn warm indeed. Having some work done at home, so barely ate in between the two runs, which added to the fun!
Just have to decide tomorrow whether to do a 16x200, or a more unstructured version around some segs. Probably no huge difference either way, so I might do the latter, and use the 200s as a "I need to work faster and harder" after I bobble out a loosener on Saturday!
That's one of the least heroic running related injury stories ever Simon
Right, outside for some juggling then! (did toy with the idea of putting the turbo trainer in the garden, but will save that pleasure for in case it's needed later in the week!).