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Moraghan Training - Stevie G
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Local info. The classic 13 miler starts at Shell Bay, along Studland Bay to South Beach. Then follow the trails to Old Harry, inland along the ridge with the two big hills, back down the golf course, past the rock, join the road back to the ferry. In the summer, straight in the sea
🙂
Nothing quite like a school pal going to give you a real shock.
About 4-5 years ago, I was stopped in my tracks scrolling down FB, when the wife/brother of a primary school pal reported he'd gone.
Brought on a couple of re-unions
3 x (1mile HMP, 30secs, 1/2m 800m 2mins)
Aiming for 1.28 a lap HMP, and 1.23 for the 10k.
Nice little turnout, pretty much averaged bang on
(1.28-1.27-1.28-1.27) 1.22-1.24
(1.27-1.29-1.27-1.27) 1.23-1.22
(1.26-1.27-1.28-1.26) 1.23-1.22
Decent little session. By the time I as a lap or 2 into the HMP, I was looking forward to smacking the 10k laps out, and at "Only" 2 laps it felt a little rampage.
Although by 10k lap 2 of rep 3 it felt quite a hard effort and only 1 sec under target!
Martin Yelling https://www.thepowerof10.info/athletes/profile.aspx?athleteid=1812 is a former middle distance runner with a decent pedigree. He has the conventional athletic club background and has done a few marathons (2:48) so he has the background to talk to athletes. He doesn't take himself too seriously and has been seen at Poole parkrun with a double buggy on the front row and still running sub-17.
Tom Williams https://www.thepowerof10.info/athletes/profile.aspx?athleteid=182781is a former ironman triathlete (9:24) and has also done a decent marathon (2:49) but he loves his soapbox.
Simon - Sorry to hear about your mate, looks like a fitting tribute though.
SG - That looks a big session! Looks like you are tuning up well for Wokingham!
Reg- Hows the calf? Do you know what causes it?
Joe - That looks a decent XC turnout to me! Good luck with the new job
Diagnosed with a grade one calf tear by the physio last night. She thinks I should be back running in 2 weeks max, got loads of exercises to do to strengthen the calves and glutes. In the meantime I'll be sticking the bike on the turbo trainer and doing some sessions on there.
8M along the canal with 15x0.1M efforts off 0.15M recovery. Pace was averaging about 7:10 for the effort+recovery. Backed that up with a MT hard hilly 5M at lunch. Easy running til the weekend now when I'll be parkrunning Saturday then smashing Speedway 10K in Chepstow Sunday. Still places available. Cash prizes for top 3 & 1st in age cat. https://sites.google.com/view/speedway10k
Simon - some great pictures, awesome setting.
Stevie - glad to hear it’s nothing too serious. Rest up and get on that bike!
Reg - playing it as modest as ever. I heard Italy was actually a short course. Doubt you’d have been under 10.
Jooligan - good luck for Sunday, sure you’re going to fly mate.
Fortunately, barista training is only a part time job so still plenty of time for proper training this week. 1 hour swim and 8 mile run this morning, now just polishing off 14x1 min hard on the bike (on my cool down). I’ve found in the past the hard bike sessions have really complimented my running well so hoping for a similar effect.
Nah, legends, as always.
Although I read some of my early posts as a mid 20s kid, as opposed to the super suave gent I am now a decade later, and do think, what the heck.
I had to delete a whole bunch of FB Pms from a decade ago. It was a right old mix of flirting, angst and ludicrous terminology.
Ok the latter at least remains now..
The time has flown by since the start of the decade though. That's one reason why I pour over every detail and try and capture the memories in both massive report and photo format. The yearly running album on my fb is something I love dipping into every so often. Ealing was lucky that they had so many tonneloads of photos to start the year with a bang!
Joe - it takes training to make a cup of coffee?
These guys are made of different stuff I think!
Gives the calf a bit longer to recover too Reg
Ah you triathlon boys with your banter.
It's funny, if you tried any of that stuff on with me, i'd be like, yeah you are right, if not being too generous
Although I think I overdid the self depreciation bit before the Handy Cross XC. And definitely overdid the examining of the course profile. I was rucked before I even turned up!!
ps Jools, I've not read much from you, but I'm pretty certain you're a bit of an animal
The pace sounds ferocious!
When I did the Daniels VDOT stuff, off my 17.00 5k it asked 5.52-4 ish n for threshold reps, and 6.02-6.06 for 5-6miles continuous.
So to ask 5.40-5.50 seems a real ask for a continuous 6miler, when we're basing it off the same 5k time? Which plan is this?
Imagine if you were trying to work it off your actual 5k pb time!!
Either way, sounds a good workout! By Daniels standards in and around what you're after.
I think you made the right decision doing it as a solo tempo, rather than through the XC race.
It builds strengty mentally, and it'd be hard to judge the right effort at Tadley, as the paces would be all over the place, the competitive urge would be hard to resist, and it's shorter than you want anyway! Reading or Datchet courses would probably have worked better, both on profile and distance.
That's a big tempo Reg although thoses paces seem a bit strong! 10s over 5k pace?? My coach runs a 14.20 road 5k and tempos at 5.20-5.30. Its the effort that counts though, always difficult to hit paces when you're on big mileage.
45 mins on the turbo last night at easy HR effort. Forgot how sweaty it gets! Off to the gym tonight for 10 x 1min intervals on the cross trainer.
The variable for me right now is being back on the bike again. A tweaked knee.
Just a remnant of the accident I had a few months back which gave the same knee a real whack.
Can't feel a thing on the bike or walking about. But if I run it shows itself.
I'll leave it alone for a while.
In the meantime I did a two hour hill session on the bike. I did something similar back in October, but this was way better. Never felt tired in that drained manner.
🙂
Still decent training Ric. Good tempo Reg, they are really the bastard of all sessions in my book
Stevie - hope calf clears up on schedule
So yesterday I thought I'd try the Poland session to toughen me up for the 3000 in March. Its basically double the 1k reps I do in Regents Pk - with the first 500m slightly down and the 2nd slightly up, then do it again. So it's 4 x 2k off 2 mins.
Came in at 6.20, 6.14,6.14,6.12. Obviously that's not a full 2k - probably 40 odd metres short, add on 10-15 secs or so I reckon. Still not too bad. Might try that session once a week or so for a strength base.
So imagine hitting 10k race pace for a solo 10k tempo?
You didn't say (or i missed it), what plan is it you're working to? If it's Daniels, you're definitely misreading.
Hang on Ric - not good with the knee, speedy recovery.
But the 100 mile weeks can't have helped then? Presume that was a very temporary experiment for that leaderboard?
2k reps Simon! Think I may have done those once before. Feel a very long way on a track! So at least you can spice it up a bit elsewhere.
Traffic was poor today, so switched my 6&4 round. I realise now why I like to do the longer run of the day first! Felt a bit of a slog about. Probably my fault for insisting on trying a new "route" out, of 2miles down a windy Bath Road. Plus underestimating how far 6miles is, meaning the original planned route was a mere 4.5.
Always feels a bind when you have to make up mileage at the end doesn't it.