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Moraghan Training - Stevie G
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In that case it's your track sessions that aren't specific to your race targets. 200m reps aren't really 3k/5k staples. You need to be looking at fast 1ks / 800s / 600s.
200m reps are fun but not really appropriate for you. You are getting niggles doing speeds I imagine you don't hit in your target races.
Unfortunately Dean you may be right! Missing track this week anyways due to races (heel permitting) so will have a re-think from there on
LSH88 - depends on a whole pile of stuff. Tight calves could just be down to not stretching enough, sore heel could be one of those things that comes and goes (unless you've had it a while?). Either way, periodisation is the key really (that's rich coming from me I know!!) and as stated above, doing sessions appropriate to your goal distance.
LSH88, definitely if you are used to long weeks and are targeting 3000m and 5000m events, then 200m reps are not the best thing. A couple of years ago I was training with a group of youngsters and they were 800m /1500m specialists and some of their sessions were good for me but others left me completely dead for days afterwards.
I'd echo what Dean says (except maybe come down to 400s as well) but you may also need to look at pace. I am doing my reps way too slow and need to do them faster and that is due to the winter where I do 1000m reps in the wind and rain and don't want to cool down (=freeze) between reps so I do short, active recoveries. In the summer you can afford to take more recovery and not freeze your credentials off.
Fasntastic racing from Dean (Epic!) & Phil (x2), Ric & Matt, and a great parkrun (one word, lowercase. It's a run and not a race).
I've also suffered niggles from the track (assumed as per Matt that it is one sided). I tend to WU/CD on the track the 'wrong' way round to even up the wear.
Like Matt I visited the 'local' Rotary 10km; Ramsgate this time. SG would refer to this as a Cock & Biscuits race I think. Out and back course with downhill 1st km to the coast then up the cliffs to km2. Undulating 3rd km & 4th along cliffs and bacl to coast, A steep uphill 5th from the coast to the cliff path again. Reverse back home.
In to wind on the way out until the white cliffs sheltered any wind and reflected all the sun light. Return leg was completely bereft of air movement and baking. Passed my wife (outbound) as I was heading towards km7 inbound.
Across the line in a shameful 45something (so waaaay off PB form) for 18th overall & 11th MSEN. Only 4 guys broke 40 min with the winner taking sub 37. 120 finishers.
According to RunBritain it was a 2.0 SSS and I managed a vSSS of 3.6, so bad compared to the field. Mrs PB'd by 10s so very proud. Kids did well in the 1km kids' race with a 5:10 each. Boy 1st in AG and Girl 4th in hers!
Cheers all, I will have a re-think but perhaps still go track and just do my own longer sessions. As you say PMJ, some of them have a benefit and others leave me wrecked!
Looks like a tough one there IC.
A couple of questions for you: on the way to Wargrave there were a lot of cyclists on a TT. A bit of searching shows it was this 25 miler: http://www.lwdc.co.uk/courses/30 and a profile on http://www.mapmyride.com/sc/victoria-english-river/maidenhead-cc-h25-2-route-3310753
So:
1) This course starts at the top of a hill and never re-climbs it: how is this allowed? It is called a ski jump course as you get 2 miles downhill you never to go uphill.
2) I saw some people free-wheel the downhill section, others tucked in and spinning a big gear. Why the variation? I would have thought it best to push all the way.
Dean – epic mate. Just epic. I can’t really add anything to what’s already been said but don’t feel i have to – that time just speaks for itself. So pleased for you mate.
Matt – sounds like a well executed race and good to put Manchester 10k behind you.
Bus – congrats on the parkrun. Nothing better than biding your time and reigning in exuberant starters
PMJ – Nice 10k but did I miss the result of where that put you in the DD Club Champs?
Ric – 81% WAVA is class. Well ran in the conditions which must have had an effect on HR
LSH88 – out of interest, do you wear spikes on track sessions? In my experience, calf niggles are classic ailments of short fast reps like track sessions as you’re up on your toes more, especially if doing 30sec 200m!
Iron – Sounds a grizzly course so well done on a Top 20 and well done to the rest of the Irons. I hope you all rewarded yourself with Fish & Chips and some Kentish IPA on the beachfront.
Dachs – how did you get on in your Vet races??
I ventured over to Medway & Maidstone Open 5000m yesterday. Muggy, sweaty, solo run but good fun and a good marker for the rest of the summer as I have a few more planned. Officially 16.34 and bang on the money for where I thought I'd be to be honest, so not bad in the conditions. A couple of very lithe lads toed the start line so a quick check and they were gunning for 16 mins so left them to it and ended up just running my own race, aiming for 79s per lap. Used my Garmin for lap splits to see how I was going and the fade wasn't too bad so happy things are moving in the right direction. if nothing else, it's a 14 second 5000m PB anyway. 77, 77, 78, 78, 78, 79, 80, 81, 82, 82 then forgot to press lap for last 1k as was concentrating but it averages 82 seconds per lap
Johnas - more recently flats as it's been drier. Great 5k time, was going to do that meet myself but didn't fancy the journey alone. Are you doing Woodford tomorrow?
Nice one Johnas.
We sat on the beach afterwards then BBQd at my parents'. Plenty of local IPA though
Only a tough day for me
A TT is a bit like parkrun and not a race. Pretty much any course is allowed and most date from the days when road racing was illegal, hence the funny marks on the road and the funny course names (H2/25). That course also takes in all of the H10/2 on the A4, so there is limited road for the start/finish.
Like parkrun, what people do at a TT is individual. Some hammer them, some walk uphills. I guess at the beginning there is a danger of pushing too hard on the downhill.
Dean WOW
brilliant time!!
Dean - utterly fantastic. What a performance! Real vindication of your decision to stick with track. That kind of time at 40+ is some really serious stuff indeed. Mile and 3000 times will surely also tumble in quick succession, and looking forward to what you do at the British Masters (I assume you're doing that?). More medals surely.
Matt - nice racing, must be difficult to kleep concentration running into a headwind when you've got a big lead anyway.
PMJ - good work at Wargrave. Looking at the times, I'm kind of regretting not giving it a go!
Ric - good racing too, and nice to stay above the 80% mark.
Iron, sounds a tough one. Well done to you and the whole family.
Johnas, good to see things coming back together. I've got a 5000 tonight, so I'm just thinking about pacing.
I was at the Wargrave 10K yesterday, but only so my oldest could run in the junor race beforehand, as it's just up the road from me. He ran 8:17 for the roughly 1 mile course, so I think that's pretty decent for 7. He was well proud of himself. Quick chat to PMJ and a couple of others, and sloped off before the main event happened. It was hot, so I didn't feel I was missing out, and had no interest in an undulating hot 10K when not in form.
Vets league tonight. 1500m followed by a 5000. It'll be interesting to see what comes out. Whatever it is, it will be a hell of a lot slower than that mind-blowing 4:05.
LSH - I am in a similar boat to you in trying to focus on track (or short road races) this summer, with the reps geared towards 3000/5000. For me this involves 2 x sessions and a tempo per week. I can't possibly do this and keep the mileage I was on earlier in the year (70-80), so I'm on 50-60, without ever going over 15 miles as a long run (more often it's 12-13). That endurance is not going to decay as fast as you fear. I'd drop the mileage.
So the Datchet champs is 14 races and runs 1 Nov to 31 Oct. One is any marathon and one was Wokingham half which was cancelled so for me and many others it means 12 races with 7 to count. Yesterday I was 3rd Dasher home so get 96 points (100, 98, 96 etc) so with that system you have to get 7 scoring races to stand a chance (last year 6 men were over 600 points). That moves me onto 376 points from 4 scores and there are still 6 races to go so I'll get 7 in, just need to see what others do as there are some on one or two races who could still hit seven. By mid-September it will be a lot clearer.
This is all the mens' league, there is also an age graded league but I am getting nowhere in that as we have a bunch of 80+ WAVA runners in V60 and VW60+ groups.
Nicely done Mrs Iron, and sounds like a tough course to PB on!
Dachs - that's a very respectable time indeed for a 7yo - he does have his da'ds genes though
Reps today at lunch while the patient was being looked after by a friend, not a massive session but it was pretty warm! 5 x 1k then 2 x 0.25M off 90 sec all on grass: 3:33, 3:31, 3:29, 3:31, 3:30, 1:18, 1:18. I was going to do 5 of the quarter miles too, but after the second one I could feel a bit of a pull in my left quad, so erred on the side of caution and jogged back home. Glad I did, as its a bit sore now. Foam rolling and stretching in order later!
Dachs - cant do the GB masters this yr. i will be on holiday. so will not have chance to defend last yrs medals
potentially might do the Euro masters in turkey but getting time off is going to prove tricky. my current times should get me in the final though.
i have a mile race next week so im hoping this form lasts another week as it would really push me up the AT rankings if i ran similar pace. 3000m is crazy though the calculator is pushing out a 8.43 i think. a mere 20 sec PB on a few weeks ago which was an 8 sec PB then. that might be beyond me but if i can get the mile done i might have a sh1t or bust 3000m where its PB or DNF.
good luck tonight are you blasting both distances or favouring 1?
Dean, the plan is to blast both. TippTop and I are switching the A and B string. I'm A for 1500 and B for 5000 (given TT's such an aerobic monster), so it's of most benefit to the club if my big performance comes in the 1500.
However, I've blasted a mile time trial at the start of an interval session before now and not noticeably suffered later, so I'm hoping I can wring two performances out, as long as I don't allow my legs to stiffen up in-between.
Good luck with that Dachs! Do you know how long it is between races?
About 40 minutes.
Good luck Dachs. I planned on doing the 1500m yesterday but thankfully dropped it due to time constraints getting to the venue on time! Glad as didn't fancy my chances against shed loads of kids running it!
LSH88 - are you local to Kent then? who do you run for?
Nice consistent session there Bus and no point pushing any niggles.
Can I play the guessing game? I'd say this vest
Don't recognise that vest, mainly due to the lack of text.
Good reps Bus, and a maturity of attitude with the niggle. Well done.
Thanks Iron/Johnas. Must say, despite my advancing years, maturity is not a word often associated with me
Wonder how Dachs got on tonight....
Decent night.
1500 up first. Leader went out quick, so settled into a group of 4 just behind. First lap a bit tasty in 68, so tried not to get carried away on the second. Start to pull away from the rest of the chasing group, and the last 2 laps are a case of trying to keep the leader in sight. A 70 second last lap sees me start to make up a bit of groundbut its far too late, so 2nd it is. 4:26 on the watch, but i suspect itll be 4:27 on the official time. Quite pleased given where i am at the moment.
Try to keep the legs moving, then its time for the 5000. Thigh feels a bit sore but its ok. Sit on the shoulder of the leader from the gun, and by the end of lap 1 theres a decent gap behind us. Stay on his shoulder for 5 laps, but start to fade
God i hate typing on this phone
Anyway, i start to fade at halfway having been on sub 16 pace and the leader starts to open a gap. Ive got a big lead over 3rd so just a case of maintaining concentration. Finish on a 75 lap for 16:20. Again, may be rounded up, but its 1 or 2 seconds quicker than my road PB. I'll be looking for sub 16 later in the summer, but not sure a 1500 beforehand helps. So things are coming together gradually, but lots of work to do.
In both cases I was 2nd to James Bolton, who is a quality V40, so cant complain.
Good racing Dachs. The 1500 was much better than your 800 Last time out.
Maybe found your event at middle distance!
The 5000 went very well too, sub 16 must be on its way this summer.
Phil - feel a bit violated now!
LSH - if it's any consolation, I'm still none the wiser
Well done Dachs - a quality double there!