Moraghan Training - Stevie G

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  • The BusThe Bus ✭✭✭

    Can't do that SG - think of team MTSG!

    Yep, I was chicked - and it was a pleasure image. Lisa actually did 18:03, which is just behind the ladies course record.  I spoke to her after and she was slightly miffed not to crack 18. I suspect they just missed a time and everyone else went back one place, but it still doesn't quite make sense given the numbers match. Hey ho - given how many parkruns there are, mistakes are bound to creep in. I'm just glad I didn't do 17:59 and find it was logged as 18:41!!

  • Stevie seeStevie see ✭✭✭

    SG, my HM PB isn't THAT soft, 80:13! It does need sorting though.

    Great drunken parkrunning Bus, No idea how you got up at that time! If I've had a drink I'm written off for 2 days.

    Nice Friday off and a sports massage have revived the legs but woke up with a runny nose and sore head. So did 10.5 easy miles rather than push another quality session. That session on Thursday left me dizzy so an easier day is for the best.

    1 week till the GMR, getting excited now, hopefully it won't be as warm as last year. Especially as it kicks off at 11:30 this year!

    Deano, not doing Trafford Tuesday as my calves don't react well to the track and don't want to risk it, so will have to wait till the next one.

  • RicFRicF ✭✭✭
    The Bus wrote (see)

    Don't fret - I wasn't over the drink drive limit! I have breath test kits in my car left from driving to France and checked this morning. On top of the road safety aspect, in my job it would look very bad if I was done for drink driving!

    Anyway, my last drink was before 10.30, and like I said, it was a relatively big session rather than a proper big session - I can't do them the way I used to, which is probably just as well!

     

    Bus, I have to say that's brilliant news, and somewhat of a relief. I had visions of you forgetting you weren't a student anymore and hanging it out to 3:00am.

    Drink drive kit! I doubt if one in ten thousand drivers has such gear on board.

    As for running decent parkruns after such things. No problem, skill and experienceimage

    🙂

  • IronCat5 wrote (see)
    I didn't include flying in that. Glasgow and Dublin used to be frequent offenders.

    The worst I have done flying is Monday 5am start in London, fly to New York so I am there by lunchtime, afternoon work, dinner etc. Tuesday full day in the office, evening flight back and then land Wednesday 6am at Heathrow to be in the office. The odd thing was that I got the same set of flight attendants on the way out and back so I did 2 days work and they had 2 days off as that was the legal requirement for rest!

    Glasgow and Dublin have to be about as bad as it gets: the hour difference to central Europe is a big factor: just can;t get there early enough. Our colleagues therefore have the tougher job: they can be at a London meeting at 8am having got up and flown in.

    Anyhow, running.  First Saturday of the month I help out at Black Park and they give me a stick with a big 20 on it and I run round and come home in 20th place. The guy with the 21 on his stick doesn't do anywhere near so well, he is over a minute behind me and back in 40th place or so.

     

    https://lh3.googleusercontent.com/-sWBApQ3m-9c/VUXk_bfgSkI/AAAAAAAABew/bATnhYgeH8M/s590/ScreenShot.png

     

  • The BusThe Bus ✭✭✭

    Strava is useful! I have found that the runner before me has the same time on Starav as the results, but the runner behind has 18:52 on Strava and 19:06 on the parkrun results page. Looks like they missed the first lady's time and put me and him back one.

    I hope they change it as it makes a mess of the averages!

    LSR will be late today squeezed in between Age of Ultron and friends for dinner tonight. As a dedicated grumpy old git I will have done more socialising this weekend than if I add up the last 3 months together image

  • I had to look up Age of Ultron.

    I stayed up uber late last night to watch Dredd. Coaching the juniors swimming this evening, total activity for a rest day done.

  • RicFRicF ✭✭✭

    30 years ago I joined in doing the birdwatchers equivalent of trainspotting, you know them as 'twitchers'.

    All twitchers do is hear about a rare bird from some God forsaken place and spend a shedload of time and money 'getting it'. The twitching aspect was from a known birder who when close to the quarry, literally twitched with anticipation.

    The mind boggles.

    I thought it would be interesting to see what was so damn exciting about this, game.

    One journey involved a mid night departure to be at Bury Head before dawn. This was extended bit by bit until the group of four were at Lands End. It was already 7:30pm and still had to get back to London, which we did despite a mistaken diversion to the midlands.

    So 30 hours plus without sleep and well over 700 miles driving. Two of the others had just returned from Scotland so managed 40 hours without sleep. The other guy used stuff to keep him awake, he'd finished a 12 hour shift, did the trip and went back for another shift.

    I stick to watching the feathered critters from my kitchen window now.

    12 miles with company this morning in the rain. Session lined up for tomorrow. 40 by 200m I fancy, at around 38/40 seconds. Brisk but not eyeballs out stuff. Aerobic threshold level.

    It's a long time since the women I'm training with ran 15 something for 5000m so I have a chance.

     

    🙂

  • Stevie  GStevie G ✭✭✭✭

    Bus, what have I told you about this socialising business! Cut the people out, get the sessions in image

    Ever since I started "what if-ing" about the "marathon", I've noticed even my normal long runs have become a right drudge. 14 last week, not helped by a steep mile 2, and 13 today in miserable conditions. Does end a 69mile week in fairness.

  • The BusThe Bus ✭✭✭

    Yeah, I do try and avoid it image. How can you end on 69 with a 13 though??? That would drive me mad!

    Very unpleasant LSR last night. Set off once the torrential downpours had finished, but after 3 miles I had a headache come on that became so bad down one side of my face I genuinely thought I was having a stroke for a short time! I stopped for a while trying to decide whether to phone for help or not, but it eased off after 5 mins, so I thought I'd carried on. A couple more miles and it settled down to just a dull ache, so I kept going - just very slowly. Cut it short a bit in the end to make sure I was back in time for our guests, but still scraped out 14 to make 50 for the week.  Not sure what it was - I put it down to nearly 3 hours of staring at explosions and robots on a large screen far too close for comfort!

     

  • Bus, does it upset you that I finished Saturday's LSR at 15.76km (9.795 miles)? Nice long runs guys and glad to hear you hadn't had a stroke Bus.

    Anyhow - Shinfield 10km. Aims were (in descending order) to PB, neg split, go sub-40. I realised I wasn't going to go sub 40 some months ago, and had also ruled out a PB. For the sake of keeping track on things I set a 20minute alarm on my Garmin.

    In 2013 I blew up at 5km in, so took it a little steadier this time and didn't push as hard as I could (AKA pacing). About 1.5km in, some sparing partners from my old club came past and I latched on to them. We went through 5km at 20:15 and shortly after the up-flat to 6km my pacers sped off and I used the downhill to catch some breath. I didn't begin to suffer too much until the off-road section between kms 8 & 9, with a shockingly low pace. Then ramped it up for the final km. Garmin alarm went off, didn't realise why then clicked that it was the 40minute mark and PB was still on the cards. Dug deep and wound-up for a final push. Saw 41:15 on the clock as I passed it, looking for the finish line amongst the 4 timing mats.

    41:17 gun time (1s faster than 2013) and 41:14 chip (1s slower than 2013). I'm still calling that a PBimage

    Analysing 2015 vs 2013 shows that I still positive splitted and this year went through 5km 15s slower than 2013. I just wish I'd known how I was doing and found a couple more seconds on the course. I guess that's the downside of just going out and not worrying about a time. If anyone knows where the finish line is please speak up.

    So 10km-wise I am pretty much where I was 2 years ago, but this time I am not broken afterwards.

    Caught up with Dachs afterwards, who was slightly closer to the front than I. Kids ran their 2km race afterwards and enjoyed it. Some speedy kids out there!

    A good day out.

  • RicFRicF ✭✭✭

    Bus, sounds like one hell of a headache. Maybe its a case of DOMS in the alcohol arena. 

    Icat, good race that one. Mind you, at my age, any race that I finish in one piece is a good one.

    Good session this morning (40 x 200m, one per minute) with my one time Olympian friend. (As a triathlete IC, you would know of her).

    Since I was running the show, we started with a set of 5 to get warmed up, followed by another set of 5 before deciding to do sets of 10.

    Times were in the 38/40 second bracket to start with, but as the session progressed I became aware of the pace hotting up.

    In the last set I was aware my friend was gradually drifting away from me on each rep, and I was having to dig in a fair bit, 36/37 second level.

    On the last three I was put to the sword as the lady simply changed gear and tore away from me, despite me damn near sprinting. 

     

    I know my place.

    🙂

  • Stevie seeStevie see ✭✭✭

    NIce going ICat!

     

    SG, Bus, unlike you guys I had the opposite weather for my LSR. Blazing sunshine, with 3 miles to go I had popped. Quite unpleasant. Still 15 miles in 7:15 pace. 60 for the week with 2 short track sessions and only 1 double.

    Got a cold at the moment, not ideal before the GMR on Sunday but confident it will clear.

  • Same for me, LSR in the sunshine. Had to mess round a bit with the route: started out with SG's 10 miler round Marlow and out to Cookham but ended up back in under 9 miles so gad to add 6 instead of 5 to make up to 15. Thames full of kids in boats blocking the banks: some sort of regatta. Need to learn to keep off the path.

  • I see someone has done a decent marathon today with fairly even splits.

  • PeteMPeteM ✭✭✭

    Also did Shinfield 10k on Iron's recommendation and quite pleased with 38'29 and 1st V50 (not that I expected that so went home pre-prize giving!). Keep getting within 15 seconds of a 10k pb but never seem to beat it; can't complain at my vintage though. Found the 4k-6k stretch quite tough as it seems all uphill, albeit quite a gentle incline but that's where I lost the 3.50k pace. See Dachs was 2nd in 33.xx which is brilliant though he probably won't think so! 

  • Stevie  GStevie G ✭✭✭✭

    Pete, old son..we have a bit of a rule on here.....let the guy who ran the time reveal the time!

    Phil comes close to flaunting it with posts like his above...which is remarkable stalkeration, bearing in mind I can't find any results anywhere having searched for 5mins!

  • Stevie  GStevie G ✭✭✭✭

    well done on your respective races by the way.

    Iron, i must have mis-read something you wrote the other day, as im sure you were quoting 39mins for 10k for something...

  • PeteMPeteM ✭✭✭

    good rule and fair enough Stevie and sorry Dachs for the breach! at least he can tell you all what the xx was!

     

  • Stevie G wrote (see)

    well done on your respective races by the way.

    Iron, i must have mis-read something you wrote the other day, as im sure you were quoting 39mins for 10k for something...

    Ta SS, Ric & SG.

    SG if you did read a 39 then it was definitely a typo, or mention of HM times!

    I now know who you are Pete. I was a couple of rows back from you at the start.

    Ric - I'd probably recognise the name but cannot think of the Olympian.

  • PeteMPeteM ✭✭✭

    That's good, say hello next time I'm at Bracknell, Your new parkrun there is now my nearest but its a bit hard to be doing each week though.

  • The BusThe Bus ✭✭✭

    Nice day out and good racing Pete and Iron - much more productive day than mine! I've done nothing today, other than pull up 100s of weeds in the garden. Headache won't seem to entirely shift either, which is a worry...

    Nice long runs too Philip and Stevie - 15's seem to be the order of the day!

    Good sesh there Ric too.

    Parkrun result has been corrected now though.

  • The BusThe Bus ✭✭✭

    I've found it - that is a great time off so little long running!

  • Stevie seeStevie see ✭✭✭

    Nice Pete, good run. Nice LSR Phil! 15 is a satisfying number for a run. Any more than that would seem a bit of a day out.

    Bus - the OCD can stop twitching now the Po10 is back in order!

    SG - How far down this marathon decision are you? I wouldn't let the long run put you off. You know how 8 miles feels a lot, but is then insignificant when part of a 15 miler. 18 will be the same, as runners, we are very good at compartmentalising sections of runs to make it easier.

    4.3 and a 7.7 for me today. First one was a bit of a slog, 7 miler was nice and easy.

    With GMR on Sun, any thoughts on a track session for Thursday or just a run? This patch of PBs have been out of no tapers! Tempting to crank it up!

     

  • Reg WandReg Wand ✭✭✭

    Milton Keynes Marathon, two objectives GFA time of 3:05 and a possible shot at sub 3. I have long craved the sub 3 but due to the lack of specific training this seemed to be a bit of a stretch.

      With very few long runs and an average of probably less the 30 mpw, I was hoping the bike miles would carry me through. Myself and a club mate both had the same target, so we decided to run together. My job was to rein him in and stop his rather over zealous pacing.  

    Weather looked good, less windy than the previous day but probably a bit warmer than ideal. There was a mass start including both the half and full marathon. We started back in the pack a bit to help keep the pace sensible. I immediately didn’t feel great but the pace still felt easy. First mile up in 6:57. We pretty much chatted away the first 10k clocking 6:48, 6:42, 6:35, 6:48, & 6:43; slowly making our way through the field. By this point we’d committed to sub 3 pace and it felt pretty comfortable.   

    The sub 3 pacer was a long way ahead though which was a cause for concern, however I was confident we were more on track. At about 9 miles we peeled off in a different direction than the half marathon route, the course had doubled back on itself, this allowed us a glimpse of the pacer and the leading lady, looks like we are going to get ‘chicked' (miles 7-9; 6:52, 6:45 & 6:43). Still on track and we were into the residential section. There were helpful marshals holding up ‘GO’ signs to the cars at the same time as telling them to stop, this happened twice!  

    What we’d also notice by this point was that this course was far from flat and with a lot of tight turns. Still, at halfway we felt ok, still passing plenty of runners and 1:29 was the time following a 6:47, 6:46, 6:41 & 6:44. The field had thinned at this point and at 16 miles, following a 6:41, 6:45 & 6:45, my thighs started to talk to me. I think what they said was “what the fuck are you doing?” It felt like I had been given two dead legs. The next two miles were painful, but the pace was maintained at sub 3 with another 6:45 and a 6:51, the first sign of a slowing of pace.  

    At this point my thighs were not screaming but certainly shouting. What I’d discovered though was that I could keep going. We were into an uphill section, thanks to the plethora of cycleways and underpasses there were loads of short ups and downs. There consecutive 7mm and I was a bit worried about the pace slipping. We were still passing runners but pace was a struggle. Into the 22nd mile and my partner in crime decided to push on following a period of 7:30 pace when I seemed to be struggling. As he tore off I picked up the pace. This was the first time I really had to start digging in. Managed to up the pace for this mile, but he was still pulling away. Still a 6:43 came up and I was back on track. An uphill mile followed in 7:06 but I could now see the sub 3 chap and I was gaining. Mile 24 was a 6:48 and I caught and passed the pacer and his entourage.   

    Strangely my outlook changed and from enjoying the chase, I was now worried that I would be passed by him! Mile 25 was a 6:58 and I had the feeling that I was going to break 3hrs at this point. I heard a heavy panting runner approaching which must have been from the sub 3 train. Turns out it was the pacer who’d put in a kick and dropped his group, he was breathing heavily! He gave me some encouragement as we approached the stadium so I stuck with him and just before we entered the stadium I kicked a bit and went passed him.   

    My heart sunk when I realised there was still about 300m to run inside. I could see the clock though and knew the sub 3 was in the bag. My teammate was also in sight and finished 18 seconds ahead. I finished in 2:59:12.  

     

  • Reg WandReg Wand ✭✭✭

    What I learnt, was that it only takes one weak link in the chain to derail a marathon attempt, if you’ll excuse the missing of my metaphors. If not for my quads, I could have gone a lot quicker. Calves don’t feel like I have done anything. The other thing I learnt is that SG is a wise man to avoid this shit. Having got the GFA, I need some time to forget how hard it is, before I commit to doing it again!

  • literatinliteratin ✭✭✭

    Look on the website for the chip timing company, not the marathon, SG.

  • The BusThe Bus ✭✭✭

    Very well done on the sub 3 Andrew. Off that mileage, there's an awful lot more to come when you give it a serious go! I know that feeling well though, where you really don't want to think about another one! it goes after time image

    Stevie - did you do a double the day after a 15?!

     

     

  • literatinliteratin ✭✭✭
    Andrew G wrote (see)

     The other thing I learnt is that SG is a wise man to avoid this shit.

    Haha, missed your report when I posted before. This is my favourite bit though.

  • Stevie  GStevie G ✭✭✭✭

    Seeman - the thinking hasn't changed...never.

    AG - cracking work. I did think you were bonkers off so little specific training, but then as a cyclist you're used to long hauls. 6.52 or whatever is is does sound pifflingly slow to race at, but then 26.2miles at any pace sounds mental.

    Either way, you did it on both goals, and have now the big one to enjoy. Great work.

     some of you lot do very long runs in relation to your weekly mileage. Bus, when you do 15 and you're on 50mile weeks, that's a big percentage!  Unless I'm really aiming to monster a half 13/14 seems plenty!

  • Nice run there AG: many have done a lot worse on the training you have had so don't beat yourself up over the quads. The next one will be a lot easier, especially mentally, and with a proper plan will be a piece of cake.

    Odd behaviour from the 3 hour pacer:  I don't get why he would want to surge to hit sub-3 and leave a group behind. He either has to pace it even and ignore the group or play to the group and if he finds they are falling behind pace he has to stay with them.

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