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Moraghan Training - Stevie G
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Nice reps Bus, keep it up.
Got to the track today for 1200s, did one lap and knew the legs were too tired to do a decent session so went for a run down the river in the sunshine instead. It does seem that 2 track session a week and parkrun on Saturday is too much so need to rethink the schedule.
Especially at your age Philip
Seriously though, effectively doing 3 speed sessions is always going to be tough going. I'm sticking to one track and either a parkrun, race or tempo per week.
A few people swear by 3 sessions a week, be it 2 reps, one tempo, or 2 and a race, but Moraghan was hot on 2 a week being enough for "Most" people. Got to agree with that
Got nothing special to do on Monday, so if anyone fancies some sort of run let me know...flexi where and when etc, just easy fare will do.
Email back from specialist's receptionist...haven't received the ECG faxes...rang Wycombe, they say they sent them. They'll send them again.
Why don't these people do things on email!
Faxes? Is there anyone other than NHS that still uses a fax machine these days????
Monday may be a possibility - depends on whether I get an LSR in on Sunday or not, which in turn depends on what happens for the rest of the weekend. Possibility of an overnight kayak trip with my son.
7.5M to station this morning on very heavy legs. Easyish 5.5 home tonight, then no running tomorrow and possible parkrun again Saturday - ideally to continue the trend of the last two weeks and finish 3rd but take another 24s off
Always used to do track Tuesday and Thursday and weekend race(s).
I'm up for a social run on Monday.
Yes Dachs it was FB. I surprised myself hugely but in thinking the garmin was being a little generous. How much I don't know seeing as I made sure I "over ran" too
I've produced some good sessions. Quick but I lack any strength right now. My longest run of 7m yesterday at over 7:30 pace tired me and other runs have been 4-5 mile..
400 and 500s sessions though coming in 70s and 88s so that's good.
Today I followed bus (great sessions btw) and did 4 X 1200 (90s) extended last one to 3 mins then 2 X 400 off (90s) again - 3:48-3:52s and 70s..That puts me in region on 16:30 5km shape which is much more realistic
Sensible of you to change the run PMJ, 3 sessions is hard and leaves you with an option of running 3/4 easy days or having less aerobic work so to speak. I'm actually trying 3 sessions again but my volume is low and my other runs are low but when I build up I'll probably go back to 2 sessions and making the end miles of the long steady steady. This is a standard framework I think for American athletes - something my old coach picked up on and as some of his athletes are there uses back here
Built up mileage now so 4 weeks 28/28/32/36 and this week about 40..Gone quick and feeling better. Just need to get longer runs in around sessions otherwise I won't gain and won't be able to build much volume
SC - stormer of a session!! Even if short even +10s 8 x Ks at 3:10-15 is juicy so that's great going
Was going to put a benchmark at PARKRUN this week but don't want to lose the bet
Thanks Scott. Sounds like it's really coming together now and a very impressive build up of the miles. That session is scarily quick from where I'm sitting, and with a bit of distance behind you some very good times are just round the corner....
Scott, seemingly nothing can hold you off doing monster reps, you quickly get back into it once the worst is over!
Sesh 6, 8x600m at 3k pace.
Took the longer option of 2mins for recoveries (was an option of 90), as I remember when I did 800s at 3k, and not many that it was really demanding...
1.15 was how 400s came out in this zone, the other week, so I vaguely thought add a second to round it up, which'd make it a nice clean 38secs per 200, for a target of 1.54 ish.
Came as
1.51
1.52
1.54
1.51
1.54
1.53
1.53
1.51
whether you just take the above, or add the odds and sod 100ths, we're averaging upper mid 1.52, so happy with that
Felt the toughest of the 6 sessions so far. Harder than the 5k pace 8x600 with 2x400 and 2x200 after, and harder than Tuesdays 8x600 at 5k pace.
I've always thought it's one thing rampaging 200s and even 400s at the higher intensities, but any higher distance mixed with intensity and you're working pretty hard!
Bungled the warm up a bit, insanely getting lost a little, so ended back at the track with 4miles already racked up, rather than 3, so just did a few strides, and off.
Not one for the purist, ipod died, so had the mobile in one hand playing 90s dance hits
emailed the ECGs over, so fingers crossed for a mix of them not losing the email, getting it to the doc, and the doc reviewing them and saying no family history of HTCM!
The combo of that cracking track session and bad news would be a head scratcher.
Yup good luck - sure it will be ok - good session too there, low 1.50's for 600's os decent!
Scott - yep a bit more mileage to the mix and you'll be really cooking
Like PMJ was going out at lunchtime, but bit tired and work a bit mental. Parkrun tomorrow at our Leighton Buzzard one in Rushmere, my bro is visiting as it's my kid's 6th b'day tomorrow. I think he'll like the off road element as compared to flat Poole every Saturday morning..then onto Bupa 10k Monday..hopefully the weather holds!
Nice sesh, SG. Wise choice PMJ.
After last weeks abandoned effort I went back to the glorious cinder track to do 10-12 400's. Each time I visit more of lane one seems to have been reclaimed by creeping grass.
Still felt sluggish but the first one came out at 78 so at least that's an improvement on the 82 or whatever it was last time. Felt like the same effort if not easier this time.
Go a bit tired on the last couple and slipped to 81 but averaged 79 for 11 reps, I thought it was 10 as I can't count so that was a nice surprise when I checked Strava.
Bit disappointed with the pace of some of the recovery jogs which I allowed 90 seconds for
What? You've even got enough fingers for that AG
. Good pace....
Nice work SG (how did you get lost??). How on Earth can you run reps carrying an I phone, playing shite music?????
Any thoughts on length and location of possible run Monday?
Fingers crossed with the ECGs.
Good luck at Bupa 10k Simon!
Lolza Bus, having done rep 1 without any music, it's just easier isn't it. Even carrying a brick
Luckily, with the ipod dead, my lunch run was carrying the phone too, as the specialist typically chose then to ring! Sat down on a bench and had a convo.
Basically...
So erm, decent I suppose, but with them leaving enough disclaimer to say "well, we did say not to overdo it..." if something went wrong! Hopefully the bits of anxiety that kick in, especially when not at work will ease back to how they were pre the last letter!
Wardy, improvement versus last time is enough for now. Are you feeling a bit of residual fatigue? Dodgy sounding track doesn't help. The Marlow one is pretty plush, but i'd have to say the Watford one is amazing, like pure rubbery carpet, if that makes sense!
Bus,. to the fb chat for that one...
Sounds like a green light SG, with enough back CYA for the medics. See you at the Rye tomorrow then
Good reps SG and Reg. I find it all depends on whether the first one is a run-in or a smash out. If its a smash out then it will not get much better over the session. 600s are just plain weird though falling between the manageable pain for a 400 and then manageable suffering of 800s.
Some good work there too Scott.
Another 10mi bike TT PB last night. If it wasn't for the faff of winter I could give up running now.
An update on the Mrs' club 5k track champs. Athletes were told the laps would be counted for them. Everyone started at the 200m line with the lap counters sitting at the start/finish line. Can you see where this is going yet?
About 50% of the field were shocked with immensely fast times cf their parkrun or road 5ks. Huge differences. That's what you get for running 11.5 laps... Luckily the other half came home in a huff having been told she'd run '1 lap too many' but still came in faster than parkrun PB. Strava shows 12.5 laps nicely.
Good luck to SC and all those racing on Monday. I've a 25mi bike TT.
No! That is the way it is always done: the trick is the counter starts at 12 and counts down to zero, not count up to 12. It should follow the lead runner so once you are lapped, you know the counter is one short for you. If you are lucky then you will get a timer who stays at the 200m spot and calls out lap times there so you can sort out your pacing.
Signed on with a club (Itchen spitfires) so will be running the local RR10 series soon too. Possibly this Wednesday
Good work Scott. Wondering how you could get to give that fiver to SG - perhaps at a race
parkrun for me as well today. After a big plate of fish and chips, beers and a 3rd fairly tough week in a row I wasn't expecting much, so pretty pleased with my 2nd place and 2nd fastest time ever on the course with 18:08. Shockingly I was on for a possible sub 18 in the last k, but had some pretty severe retching (nothing to do with the f&C by the way!) which put paid to that
.
It was a low key club thing so they had a few lap counters and everyone's laps were being monitored by someone. Either way its a huge embuggerance for them.
I can see how counting down works exceeding well though.
Nice parkranding Scott and Bus. 95km on the bike. Lovely descent down Howe Hill then a rewarding climb from Watlington to Christmas Common.
Went to the track post Parkrun to chat about training / steeple chase technical work and stuff as I may give it a try. I think I have the strength. Did a workout with group, felt a bit strange as they were all in spikes and stuff. 4 X 200m all out. 26,26,27,27.
Decent cycling there IC. Can imagine glorious weather
Jeez that's quick Scott!!!
Nice ride Iron. That's a nice climb up to Christmas Common.
Did 19:23 myself which is a nice step up form the 19.4x I have done the last few weeks. At the back of my mind I was hoping to do an 19.3x and then maybe get under 19.30 in a few weeks time so I consider I am a few weeks ahead of plan. Need to try and get at least 18.xx sometime this year. Looks as though I am closing in on bus as I improved by a bigger chunk than he did.
Got an email saying I was first MV50 at the Cookham 5k which is nice, but I suspect there was one or more MV60s ahead of me so a little hollow.
From my current slothful position,19:23 looks good enough Phil.
As for Scott's performance, quite remarkable. I mean, it's not just the fast time of a parkrun which is notable. It's being motivated and determined enough to keep training through the pain of his heath issues.
Well done Scott.
I couldn't do it.
Like I'm proving now.
Bus, well done on the 18:08. Faster than any parkrun I've ever done.
🙂
Only 'cos parkruns are a fairly recent phenomena Ric, but thanks anyway
. Are you managing to get out at all currently?
Did you get a prize Philip?
Legs obeyed SG's instructions for today's LSR to be slow today
. Bloody slow! They felt like lead, so I was glad I did a mile shorter than normal - ten miles shorter would have been more sensible though! 13 hilly xc at a shuffle like 9:18 pace.
I was out solo on the bike on your patch, Bus. 65 miles, 4000ft of elevation. Felt pretty strong actually, averaged 18mph. No wonder your run was slow, it's not exactly flat there is it.
I actually came very close to a messy accident. I was coming down longdown hill probably in excess of 40mph as I hit the bend a car was coming the other way and I dabbed the back brake, the back wheel locked up and flicked out, fortunately I managed to right it before it flipped and made a big mess of me.
Makes me think twice about some of the descending I do, one mistake and it could be pretty serious.
9 miles at 8 minute pace for me today but it was along the Thames so the biggest hill was the bridge at Bourne End.
Reg. Rule of descent on a bike. Keep the weight on the rear wheel when hitting the brakes.
I've had to do an emergency stop a couple of times in such a situation. It was a case of pulling up on both feet (clips obviously) and sitting well back on the saddle.
Bus, as things stand I've stopped completely. Chances of me staying that way, 50/50.
Meantime I've been busy building something.
Just the pointing left to do.
It's all on Google. Who needs builders?
🙂
Very big ride that AG - glad you're still here to tell the tale! Longdown Hill is much better, and less scary, as a climb I reckon! Also, that then gives the opportunity to do the 4 mile section through Bryants Bottom in the right direction, which is a fantastic blast, gradually downhill but high speed the whole way
See you tomorrow PMJ!
I'll have a look at that, Bus. Not done many rides out that way but I do like it. Actually my pump flew out my pocket as I skidded and the force unclipped my foot from the pedal. The pump dropping meant I got to do it as a climb as well!
I enjoy the climb up Whiteleaf and then the fast descent down Kop followed by the Wardrobes.
Well done on building that house, Ric.