Moraghan Training - Stevie G

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  • The BusThe Bus ✭✭✭

    Performance is usually over by that time SG image

    Thanks Ric - it's not many years back that even cracking sub 37 seemed unrealistic, so I guess a "bad" day just over isn't all that bad in the grand scheme of things! Cycling back up Cryers Hill at lunch it felt like I'd cycled all the way back mind!

    There was a gut on a bike straight after who asked me if I wanted to run Fulham parkrun with him as we just had enough time to ride there for the off - nutter!!

  • RicFRicF ✭✭✭

    SG, good luck with the come back. I'd probably leave things at 40 miles and gradually make more of it fast stuff. Which is what I'm doing myself right now.

    On paper I would have aimed to do 15 miles today, but on second thoughts 10 will suffice. After all I appear to be doing a lot of cycling at the moment. My lad is getting really fit; for cycling at least, with 20 to 25 miles an almost daily excursion. Needless to say, I go along with him, which serves as recovery/ endurance, and an excuse to drink beer.

    Oddly enough I always assumed I could burn the lad off during a bike ride. No chance. It's quite funny watching him drop bikers riding pure road bikes with him on a mountain bike. Not that it does me any good. He disappears from sight and I only catch up if he stops.

    Bus. I've one stand out cycle/race event in my diary. I cycled 31/32 miles (including going up a slope called Gore Hill) at pace followed an hour later by a 5 mile race doing 27:4*! 

     That's the 10 miler done. 6:53 average pace but I won't pretend I was going easy. Then again, I'm not worn out or leg beat either. 75% on the age grade scales.

     

    🙂

  • PeteMPeteM ✭✭✭

    Great stuff Ric, combination of all that riding and 40 miles a week running will have you back to your best in no time (and the beer should help with nutritionimage)

    Bus, I have to admit I looked at the scope to do Battersea at 8am and Fulham Palace pr at 9! Just about doable in theory, especially by car in between the two not bike, but then remembered the feeling I have after a hard 10k and the stupid thought went straight out the window!

  • RicFRicF ✭✭✭

    Cheers Pete. 

    🙂

  • The BusThe Bus ✭✭✭

    That's some double Ric! Nice 10....

    Exactly Pete! At first I thought it was a general invitation to do Fulham some time, but it quickly dawned on me he meant right then, with 15 mins to bike there! Mad...

    I'd intended an 11.5 today as a sort of MSR tog et to 50 for the week, but ended up on 13 after getting lost! Oh well, it was a nice morning for bumbling and the legs were no worse than last Sunday after yesterday's efforts!

  • The Bus wrote (see)
    At first I thought it was a general invitation to do Fulham some time, but it quickly dawned on me he meant right then, with 15 mins to bike there! Mad...

     

    What: it is 3 miles upstream from Battersea Park to Fulham Palace. Can't be more than a fat 10 minutes tops.

  • RicFRicF ✭✭✭

    Just realised my club has closed out the Met.. Sum.. Leag..in Battersea Park today.

    I'd earmarked this series at the start of the year and ran a grand total of nil from five races.

    There's a part of me (deranged) which considers an entire XC season. However, one icy puddle and an outing spent going sideways soon sees me straight. 

    🙂

  • The BusThe Bus ✭✭✭
    PhilipMJones wrote (see)
    The Bus wrote (see)
    At first I thought it was a general invitation to do Fulham some time, but it quickly dawned on me he meant right then, with 15 mins to bike there! Mad...

     

    What: it is 3 miles upstream from Battersea Park to Fulham Palace. Can't be more than a fat 10 minutes tops.

    Also need some time to lock the bike up and get sorted - it's not a tri transition image

  • The BusThe Bus ✭✭✭

    Cooray ran 29:53 at the Bearbrook 10k today! That's very fast considering it's not a fast course and he would have been on his own for the whole thing Altitude training must be paying off...

  • Stevie  GStevie G ✭✭✭✭

    is there parking within very easy access to the start?

    It sounds like something you'd only bother doing just for the craziness or if you need extra miles for longer training etc

    otherwise, after smashing a 10k, the last thing you want to do is more than a gentle mile at pootle pace.

  • RicFRicF ✭✭✭

    Personally speaking the novelty of clocking numbers in the training diary wears off the moment I get injured. However, I do remember half killing myself to clock my first 50 mile week.

     

    🙂

  • Stevie  GStevie G ✭✭✭✭

    that's certainly true Ric. I remember Moraghan was rightfully wondering what I was playing at once, when I was considering doing a 3rd run in a day to fit a Marlow "social run" in. In fairness those runs are run at the pace of the slowest there, and any attempt to break 10min miling is dashed. Add in plenty of stops and a lot of chatting, and it's more just a "social".

    I'm certainly doing a sensibly graduated recovery plan, as a few weeks ago, 4miles felt plenty in a day! Now I'm back up to 40, know I could easily do more, but didn't rush it this week. Last week's "Long" run was 6miles, which felt enough. This week 5 runs of that distance or more, comfortable again. Certainly suited me just doing 7.5 today after yesterday's drive.

    Very noticeable how much fresher you feel when you don't run before such a long drive. In the past I've done a 14mile morning run, then driven 180miles, watched a 4pm kick off, and then got home for 10/11. That is a LONG day.

    Next game up there might well be mid Sep. Very awkward 5.30pm Saturday kick off.
    That'd be an 11pm return home, so the idea of a long run on the sunday is optimistic, especially early doors. Meaning sat might be more "sensible". But as above, still not madly so

    image

    good to have me back eh...no one else commentates on such non important stuff so much!

  • RicFRicF ✭✭✭

    A long drive in an unsuitable car can sure knock it out of you. My first run in the Round Norfolk Relay was after a journey in an old Mercedes. Felt great.

    The next time was after an ordeal in a Micra. I was knackered getting out the car and wondered how the hell I could then do 20 miles at 3:00am. Not good but I did it, just.

    Just got rid of another motorway cruiser which was so comfortable you would never believe the distance travelled. However, common sense prevailed and it had to go. £505 vehicle license duty. Not this time.

    Not sure about what constitutes non important stuff. I mean, years back in my fishing days I used to take pictures of the guys just sitting around doing nothing much. Thirty years later, those are the pictures that matter.

    Obviously, pictures are taken more these days but an awful lot aren't printed and subsequently get lost in the masses. We take 'everyday' for granted because it's always there, everyday.

    🙂

  • Stevie  GStevie G ✭✭✭✭

    yep Ric, a Focus v a Ka makes the drive so much more enjoyable. And like your Mercedes memory, I bet there's a string of cars much more comfy than a Focus. The trick is to gradually build up, so relatively humble cars feel a thrill. Never go back down!

    Shame our lot didn't manage to get a Norfolk relay posse together. Was asking a lot though, for sheer numbers involved.

  • RicFRicF ✭✭✭

    I once had a lift in an old BMW 733i when I was driving an old Ford Escort. That was some difference in comfort but even though I could have bought the thing I didn't since I guess I imagined it was a bit too good for me.

    Funny thing is that if I had that Ford today, it would be worth about £10,000. Then it was an under powered pain with suspect brakes.

    The RNR does take some sorting out. However, since it's based on teams there's nothing to stop runners 1st,2nd or even 3rd and 4th claim making up one.

    Only concern from my last run at the RNR was an inner thigh muscle trying to let go with around 8 miles left to run. My own fault really. My resistance to tempo runs caught me out, so now I do them.

     Endurance is ok but slow, and speedwork is ok but fast. However I realise that some 'infilling' is required. I didn't have the speed endurance training to run so fast for so long. My poor muscles didn't know what hit them, so objected.

     

    🙂

  • The BusThe Bus ✭✭✭

    Focuses (Foci?) have comfortable seats, but I still get hamstring problems in mine after more than a couple of hours.  I'm certainly not going to be doing a long run on Friday before the 10 hour drive to the Alps on Saturday!

    Anyway SG - it's good you feel your trivia as more, well trivial, than the banality I spout on here image

  • Stevie  GStevie G ✭✭✭✭

    Bus, I'm hoping my perennial hamstring tightnesses aren't down to the Focus image

    I expect after 2-3hours driving you'll never be the freshest whatever you pop out of. Although once a physio said the best bet is a 4x4 as the seating position is higher and you're sat up more!

    Bus - it ticks things along, and saves everyone who has the misfortune of being around me in the flesh. For anyone who's ever been around me after a race, when hype is at overload, imagine 24/7 of that image

    pencilled out a rough plan for next week. Ric, taken your note on adding speed back in on board, but limiting at 40 will feel too low I think for now.

    vaguely thinking a 10 as a long run, 8 as a medium, then a few 6s and 4s, with 3 double days, all worked around a couple of Wycombe footy games...

  • RicFRicF ✭✭✭

    There's guy down my road whose Focus received a minor scuff to its rear bumper who took that as an opportunity to try to rake it in.

    I guess what he was after was a full respray and rebuild but wasn't happy when the insurance company suggested a minor repair. So. The car went away and came back. It went away again because he insisted the work on it wasn't up to his standards. And it went away for a third time 'to get it right'.

    In the meantime he's hired cars (all crap, because they aren't his) and insists on showing me how rubbish the work is. I can't see a thing.

    Out of curiosity, I fed his car registration into the 'We buy any car' valuation page and came up with...£280.

    My suspicion is the insurance company think him a pain in the arse.

    As well!

    🙂

  • DachsDachs ✭✭✭

    Just back from holiday, had a quick catch up of the last two and a half weeks.  Would have posted yesterday, but I came home to an apocalypse in my fishtank, so I spend the entire day trying to sort that out.

    Dean – national champion, you speedy MFer.  Great running, clearly you psyched out the rest of the field, such that one guy tried to run away from you, and the rest of them didn’t have the stones to go with you when you pressed the pace.  You’re going to have a good one in Lyon, I can feel it in my waters.  And then we will all be able to bask in your reflected international glory.

    Great V40 bronze from PP too.

    I will get involved in these masters things when I’m 40.  I don’t feel like accepting Vet status as a mere V35 yet though.

    Simon, very nice 3000 PB, really wish I could have been there to hang onto your coattails for a few laps at least. What are you doing dicking around with field events though?  At the vets league last year, one of our smallest V50 members threw a 1m50 javelin.  That takes some effort, given that it’s shorter than the javelin itself.

    Good work at the Thunder Run Matt, and hardly surprising your legs were still suffering a week later.

    Good race Bus considering the brutal early start, and also good racing from pete, AG, Ric, alehouse.  Nice to see SG back into it and Bluenose popping his head in.

    As for me, I was in Germany with the in-laws.  They have moved towns, so whilst I used to get in some brutal hill work on these trips, this time it was a case of a flat cycle path to train on.  I struggle to fit running in what with family stuff, so I had intended to keep the mileage low and the speed high this holiday, and really work on my speed.  That meant the following sessions, with a focus on 1500 work 

    6 x 300/100 (300s at mile pace then increase to 100 flat out)

    3 x (1000 at 3K pace, 400 at mile pace) with 2 min recoveries

    6 x 200 flat out, 3 mins walking recovery (did this one twice)

    2 x (400, 600, 200, 400 at mile pace with 200 jog recovery), 5 mins jog between the two sets

    3 x 200 at 3K pace, 20 mins tempo, 3 x 150 at mile pace (it was supposed to be 3 x 200 at the end, but realised afterwards I’d been running to the wrong lamppost).

    Tried to do 10 x 300 yesterday morning, but felt weird (weirder than normal), so stopped after 2.

    Since all the above were measured by GPS on a cycle path, I didn't bother timing them (with the exception of the tempo), as it's not really accurate enough to worry about on short reps, so just done by perceived effort.

  • Reg WandReg Wand ✭✭✭

    Welcome back Dachs, SG. Bus I am very jealous of the prospect of running in the Alps. I have had to cancel my holiday because our latest daughter can’t travel!

     7 miles last week so I think I need to build some mileage up before the autumn as I have a couple of running races planned.

    Did hill reps at lunch, it’s approx. 300-310 metres according to the GPS and around 3% gradient. Jogged back to the start after each.

    Reps came out at 71, 65, 66, 66, 64, 65, 59, 67; average 65 5:40 Pace. The 59 was due to a cyclist going up the hill who was perfectly paced to overtake just before the end of the rep image

     I am desperate to break 17 minutes for 5k so I may have a crack this weekend if I can find a race, otherwise may have to be a parkrun.

  • Quiet here. 6 yesterday for me and another 6 today. reminds me of an old joke:

    A man said he had taking up running to improve his marriage. A friend asked him how that works: "Easy, I run 6 miles each day and after a week I am 42 miles away from my wife."

  • DachsDachs ✭✭✭

    It's like alternative comedy never happened.

  • Dachs wrote (see)

    It's like alternative comedy never happened.

    If I tell you one of my top 10 jokes ever is

    What's the difference between a buffalo and a bison?

    You can't wash your hands in a buffalo!

    You will understand my concept of humour. BTW, don't google "What's the difference between peanut butter and jam?"

  • The BusThe Bus ✭✭✭

    Hi Dachs - welcome back!

    Philip - not only is that one of my favourite jokes

    (alongside "Knock, Knock" "Who's there?" " Dunnup"....)

    but someone at work told me the other one only yesterday! It's a small world...

    Andrew - don't be jealous yet. My wife has just phoned me and told me she is being violently sick! Sounds very similar to the bug the laid my son out for best part of two weeks. If it's contagious, there's a reasonable chance one of us will have it on Saturday and I don't much fancy 12 hours in a car with me or someone else in the car puking!

     

  • Stevie  GStevie G ✭✭✭✭

    Holiday number 5 of the year Bus? image

  • I always had it as "Knock, knock!" "Who's there?" "I dunnup."

  • DachsDachs ✭✭✭
    That's my 6 year olds favourite joke.
  • Dachs wrote (see)
    That's my 6 year olds favourite joke.

    He has the makings of a great engineer.

  • The BusThe Bus ✭✭✭

    He has good taste Dachs image   I dunnup Philip? Yep, it does add a bit I guess, so will have to amend...

    SG - are you really counting??? I only make it 3 mind - Feb Half term week in Devon, Easter week in't Lakes et summer dans Le French Alps- unless you are including weekends away?

  • DachsDachs ✭✭✭

    It's Deano's heats today isn't it?

    Go Dean! Give those foreign charlies a good taste of British grit.  And other such jingoistic sentiments.

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