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Moraghan Training - Stevie G
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Track was just because I fancied a change Scott and needed to force myself back to some speedwork. Good news about the poo
. I think you can be forgiven for being a bit lazy!!!
Pete - as Scott says, depends on whether Maidenhead is a target race or not. If not, personally I would do Fleet, have 3 days fully off, then some leg loosening and do Maidenhead as well if the legs are up to it - it's not like you don't often do back to back races!
7 miles xc this morning. Unfortunately not cold enough to freeze all the mud, but cold enough to be npleasant in the fog
God knows how long I wear my shoes for. I wear then until they start feeling too stiff or hurting me. I suspect I put about 1300 miles into each of the two pairs I just ditched. Changing after 500 would be ludicrous for me, I'd have to buy 8 new pairs a year!
Good to see you back to the 0.5m reps Bus. I like the fact that you dispute with SG that you've done 0.5 miles, but then say you've done 800s. I suppose the 4.5 metres makes all the difference on those ones!
Good to see you recovering Scott, and hopefully both an athletic and a fecal comeback is round the corner.
SG, good to see you running on pure anger, even if it means injuries.
Simon, are you not doing the Inter Counties tomorrow then?
IC, will be good to see you under the 1:30.
I have run trainers for some time before - at least 3 pairs with 750+ miles on them. Each time has resulted in some form of injury or niggle - even with a pair of Skechers I dumped at 330miles as they fell apart.
I was wondering how often you changed your trainers Dachs and other high-milers. I guess if you rotate trainers enough then the impact is lessened and perhaps twice the mileage could be extracted.
FWIW Fleet is 20th Marcch. Pete as you've paid for it you could run Fleet at sub-HM pace or so and pace me round?
IC, I do think a lot is dependent on how you run. I like to think I'm pretty light on my feet, and I suspect that reduces wear on the shoe, and also means that I haven't picked up significant impact injuries (so far, anyway).
I am sure a better measurement of trainers is the time spent running in them. You stick a 10 m/m in a pair and they are going to chew through them a lot quicker than someone who averages 7m/m. By quicker I mean maybe 500 miles = 750 for a fast runner.
Hope the recovery continues Scott. I did track because my plan had 600m intervals in. The track is also 1 mile from my office. It's cinder so nice and soft and had a couple of birds bathing in the big puddle that was covering lane 1.
I should have entered Fleet, I have 18 w 14 at MP that day.
Iron; Has Fleet not got official pacers? I don't often bother with races at anything other than race pace as I think you may as well do a training run yourself without the faff (so not just as it messes up your PO10!).
Thanks for the sound advice Scott and Bus. Maidenhead is mostly a pretty dull course and not really a target race or a pb hope but its time and date suit. Think I'll leave it to see the likely weather for both before deciding.
2 very different schools of thought!
My PO10 is well beyond redemption; I deliberately didn't cross the line at Woodley Xmas day 2013 as I didn't want my stats damaged. That was my last parkrun for about 3 months...
Yes, Fleet has official pacers.
Note on the shoe front. Depends on the style as much as anything. The guy who got me running had a style which seemed to be splay footed on impact, and then an inward twist to 'toe off'.
He'd sheer the forefoot tread off in 100 miles max.
🙂
Dachs - nah mate, yes I'm running again but i'd be really shite and they have a 6 anyway. I usually turn out for every race going and travel a long way too - but I just want to make sure my knee is OK. Plus the southerns and national were a pain in the arse - doubt tomorrow would be much different. Have a good one though, i'm sure you'll be fine.
IC - Yeah Cardiff is doubling up as the world half - sat 2pm start for a half too. not a bloody Sunday morning..
Cheers AG - Yes still ok leg wise...but I'm going to have to be good stretching wise from now on I think..
Nice pair of SLabs there Ric. Ive just had a pair of Inov8s that have dropped to bits after last weeks fell race. Only bought them last May but Ive certainly not done 100 miles in them.
Great mileage Dachs and all the best for sunday. Same to you Dean if you're lurking. Think you've been nursing a hip injury of late so hopefully that's cleared.
Decided to rip up the conventional method of training this week and get back to more threshold running. Day after the race on Sunday I ran a hilly route around 6.15 pace. Monday easy then ran 5x3 mins on Tuesday but the park I've been doing them in seems to throw the pace out by quite a bit. I was running 5.30-5.40 pace until I got out of the tree cover and was sub 5.20 pace for the last. Nearly binned my trainers half way through!
Weds was a progression run at just under 6 min miling and Thursday was similar finishing at 5.20 pace but felt bloody strong whilst running. Won't be much running this week as I'm off on a mates 30th to Dublin so decided to do a hill session last night, 6 x 0.5 mile hills then a downhill couple of miles to get the legs turning over around 5.30-5.40 pace.
Couple of easy/drinking days now.
SG, what's the next stage of results/ tests now?
ah yes, I did think Bus having not done 400s/ 1/2miles for a year was super unlikely!
Iron, can't imagine your PO10 is too in shape anyway, I'm sure you've done plenty of "wife pace" parkruns! I expect someone somewhere is already doing an analysis on your profile, in the same Ellan from Brighton marathon style...although at least some of your top end stuff does measure measure up across...
Rare SAT OFF today...nice.
Matt, to plot the whole mess..we have
So erm....sort of fine, but not where I wanna be. Roll on a proper turnout again. The regularity of the 60mile weeks has at least taken away any thoughts that I'm losing time or doing nothing, as I'd like to think I could step it up when it feels right. Also training a whole bunch of girls at work soon as part of a "run club". Obviously coached Skinny and Lit in a different way, but this'll be a lot more low key, fun and in some ways more "traditional" method, of actually being there.
Just need to understand their full range. One does marathons, and can do 17/18milers at a weekend, 10min miling, and others run a few times a week, but worried a couple might not handle a warmup lap of the park. Will be fun though, and keep things fresh in terms of my own comeback!
No Sat off for me today: need to see latest niece tomorrow so long run today: first 10@7:32, next 10 @ 7:23, 1 and a bit cool down for 21.48 in 2:40 and a 58 mile week. Need to try and repeat that 20 next week but a bit more differentiation so 7:45 and 7:15 would be good for the first and second 10s.
No Sat off here either. 4hrs bike in the Hambledon Valley and Chilterns. Beautiful day for it! 10mi run tomorrow.
That's a good long run Phil for a 'short' week.
2014 was the start of the "Wife Pace" runs SG as I couldn't do much else. Prior to that PO10 wasn't too bad. That's quite a litany of testing you've had there.
Matt, that too looks like a good week.
Nice long run Philip. I always think anything over 20 at average 7:30 pace is a high quality sub-3 marathon run potential, especially if you are trending faster through the run, though I appreciate you may be targeting a bit over the 3 given recent issues.
Matt - loving that you could be despondent at 5:30 pace
I noticed some quick stuff form you Matt on Strava.
Nice long run Philip.
Iron, I am missing the bike rides on days like this. I am looking forward to getting the marathon done and getting some long rides in.
Ran to Parkrun and back today. The Parkrun itself was probably around 10k effort. 17:41 for 2nd place. Felt pretty comfortable throughout and splits were 5:45, 5:44, 5:43. so a progression run!
Have to agree. At the moment I am bouncing about between paces, so I cruised through a 14 at 7:10 pace one Thursday and then the next Sunday I struggled to do 16 at 8:10 pace. I am doing another 20 next Sunday and will try to get a slower first 10 and faster second 10, so maybe 7:45 and 7:15 pace for about 7:30 average.
I guess it's when the long run consistency starts that the marathon training is really kicking in properly.
AG - must admit, I fancied a bike ride yesterday - lovely day for one. Bloody hedge!
LSR this morning in the fog, rather than the sun this afternoon - shame, but I must do what I'm told
. Interesting to see how it comes out as I feel pretty tired right now!
...and the answer was - OK. 14M done, not exactly fast, but 7 mins quicker than the same route 2 weeks OK. Beautiful weather for it, butback ache a bit of an issue at the moment though.
Typo, but actually a pretty good description of where the pain is
Bus, Cutting down trees and hedges is usually my department but have managed to delay the inevitable for another week or two.
Just back in from the first race I've been involved in for months. As it was the Middlesex Vets XC I guess that makes it the first XC since the last Middx Vets.
Ok, at over a stone heavier than last year I ground my way around a course with too many steep descents for my liking. Nearly six miles and according to the Garmin scarcely averaged sub seven minute miling.
The team won a silver medal so good. No aches or pains so good again.
🙂
Bus - Good running, I've sometimes foam rolled my back, lately though when I've literally had buttback ache
AG - Solid park run and text book progression
SC - Alex wall Clarke broke the club record for 10km today running 29:42 at Trafford. Too 25 all sub 30, rather awesome. Some of the lads recently have been improving rapidly (Should check out Richard waldrons PO10 for an eye opener of smashing racing) wonder what they are eating!
Great to see no aches or pains Ric
80 miles in the last 5 weeks and no running or exercise at all for last 12 days starting to feel and look rather out of shape!! Still the same pain today. Starting to wear me out mentally
Stick with it, Scott. You'll be back before you know it.
Nice long run, Bus and good racing Ric.
Long run for me today seemed to go quite well. Picked it up to MP pace for the last 6 miles. 22 miles done @6:59. That 1 second makes a big difference
MP miles tend to be a bit slower than PMP so maybe the target is a bit ambitious.
Bus, if you think 7.30 for 20 is sub 3 fare, what do you make of your mate Gaz's 20 at 7.10 or so... 2.50?
Saw a "virtual" pal had done a 33.40ish 10k today! Wow. Late 30s, and pb was around 35 before! Shows what consistent training can do.
12 today, longest run for 7 weeks! Cripes.
62mile week, and will look at doing a little bit at MP Tue, getting the Wed run longer and getting the long run to 13 next week. Build a bit.
Cheers Scott, AG. I reckon you could have gone and run faster than me today, even now.
Still, when my old dad had his hemis sorted he reckoned it was the worst pain known to man. My mother casually mentioned, " Don't have a baby Peter, you'll never make it".
🙂
Impressive running, indeed, at Trafford today: 28 under 30 mins, lots and lots of pbs in nigh on perfect conditions. I was at the 5 mile point and 40 went through in under 24 minutes. 240 were faster than 37:17, i.e. under 6 minute miling.
SG: you could have squeezed a run in at Trafford before the match!
And well done for pinning a number on, Ric.
I could have if I'd gone Aley!
Having seen how easy the whole Premier Inn/Travelodge set up is on work's money, I wouldn't be adverse to a bit of race tourism...but I'd have to be long over all this and confident!
Although I wouldn't want this pain again but women like more than 1 kid
Ale, yes 31:01 bagged 60th. Insane
SG - Good week bagged again! Nice
Pain faded away today though on that note and feel pretty good, almost that I'm tempted to try a jog tomorrow