Moraghan Training - Stevie G - RW thread
19 watchers
20 Jul
7:22pm, 20 Jul 2024
53 posts
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Sorequads
Good going in the heat, both of you. @stevieg so do you static recoveries work well for 200s? I’d be a little concerned about trying to get to (near) top speed from scratch each time. Jog over to parkrun, 4 x 30/30 fast/slow, frustrating wait during the obligatory too long briefing (shouldn’t moan about a completely free event being a few minutes late, but when your deadline is 0945 two miles from the finish, timings are tight!). Tempo parkrun which swiftly became high effort, low speed. Absolutely knackered - tired legs and really struggling with the humidity. Perhaps still flagging from the hot long run two days ago and I didn’t respect the conditions enough. Another 4 x 30/30 to get to the car at 0944. 10M at 7:34 pace. Humidity about 600%. Too tired to speak to the family but they were probably grateful. Little dip in the lido with the kids. Have remained shattered all day since. Hope it’s just misjudged recovery rather than anything brewing. Have a place in the Magor 10k next Saturday which looks a lot trial fast course. Think it might be on the Rose Inn course you’ve done, SG. But I never actually raced it so can’t be sure. sites.google.com |
20 Jul
8:14pm, 20 Jul 2024
116 posts
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stevieg
@Sorequads even 12x200s at 60secs isn't "that" near top speed I suppose. 33 for a rep, versus maybe dipping under 30 if utterly rhubarbing it? So even less so yesterday, can nicely step into 36 sort of fare. For some of the reps you're taking more a step or 2 into them as you see one of your partners coming along. 4.8km at sub 5 pace has to be the highest volume I've ever done at that pace. But again, it's 200m which are always more rompable than longer reps. 600% Humidity, laughed at that  I'll have a look at that Magor 10k details, it would be interesting if it crosses the Rose Inn course, which is basically a lovely 2mile flat rectangular type job, with a lovely view of cows in a field, often stampeding :-D Shame I couldn't make the dates work to get back there this year. But they all clashed or were close to something else. Marlow 5k 2 weeks ago, on my doorstep, amongst old and new clubmates was by far the only decision v the last of the series at Rose Inn. That's the problem with these sort of Gosport / BP / Rose Inn multi race series sometimes. If they were one date only, you'd be more likely to force yourself to book that up as a priority. Still have to decide whether the Murder Mile is on the plan this year or not. Decision 1 is whether to go or not Then decision 2 is what Saturday event to link in with. The close by Penallta parkrun, the LLanthony fell race (that I'm still traumatised by getting out from and no signal!) or even another parkrun closer to the Premier Inn Zip Hotel that is about £28!! Not sure if anyone has ever been there, but it's like a tiny cabin, no windows, but you do get a bed, shower and tv. But the beauty is it's buttons for the price. £19 when released then creeps up a bit. As hotels all seem to have jumped up massively since covid, they're a nice sign of older times! |
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20 Jul
8:21pm, 20 Jul 2024
117 posts
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stevieg
@Sorequads Putting aside my pedantic nature, of chuckling at how they've got the Friday date wrong. Magor 10k Saturday 27th July 2024 Transfers can be undertaken up till Friday 28th midday ...it's the same host site as the 4 miler - the Redwick Village hall, so same place then! And basically 3 laps of the Rose Inn course. Bet they vote to keep the same course next year! I'll have to consider it if the 2025 Rose Inn dates don't work. Although there was one damn windy stretch last year! Which you're stewing on knowing it's coming again! 3 laps like that would be a strain! |
21 Jul
12:46pm, 21 Jul 2024
333 posts
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philip_m_jones
I have no clue how anyone can think it is 100m across a track. Slowly getting back and a 7 miler today but still very slow. I picked an 8 year old 7 miler for comparison and a lot of people say it is all about cadence but today's run was 177 and the one from 8 years ago was 176. The big difference is stride length, today 0.85 m compared with 1.23 m |
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21 Jul
7:30pm, 21 Jul 2024
118 posts
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stevieg
Yep, i found some sort of measurement sheet that suggests it's only 92.5metres to the end of the lanes either side. Wasn't ever doubting you obvs How and why does the stride length go down that much? And will it come back. Have an image of you doing some really pronounced John Cleese style movements! 13 for me today. Went up one of the climbs at Sheepridge not far off the Friday track. As in keeping with most of the area at the moment the side grassy footpath was quite overgrown, so that kept the pace down. Then up some steps and a steep climb through Flackwell allotments. 13, 7.39 pace. 7.30 or under if it hadn't had the 2 slow hilly miles in. |
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22 Jul
7:16am, 22 Jul 2024
336 posts
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philip_m_jones
stevieg wrote: Yep, i found some sort of measurement sheet that suggests it's only 92.5metres to the end of the lanes either side. Wasn't ever doubting you obvs . A regular 400m track has curve radius of 36.5m so it is 73m across. Oddly, if you calculate the length of the white line on the inside of lane 1 it is a little over 398m. The 400m is measure 30cm into lane 1 (i.e. radius 36.8m). |
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22 Jul
7:26am, 22 Jul 2024
337 posts
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philip_m_jones
I have no real clue what is behind stride length. My cadence has always been around 180 and that doesn't seem to have changed much, so my natural rhythm hasn't changed: it is just I'm not covering so far each stride so running slower.
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22 Jul
2:44pm, 22 Jul 2024
59 posts
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LBAC Si
Very interesting @Pmj104 good pub ammo there. Glad you are clever with this stuff. Great race report @Sorequads race sounds great. Love those summery races on a Friday night finishing near a pub Finished off a hard week. Went over to Bedford to watch the Doug Anderson 5k on Weds - sadly Olllie got another stitch and came in slower than expected. Thursday was 5 x 400/300/200 at the track. Off 80 with 2 mins. 66/48/32 65/48/32 64/48/32 63/48/32 63/47/31 Happy with the 400's, augers well for the 1500m at Watford on Weds - need to be hitting 2.12-2.14 for 800. Friday - steady 2.5 miles. Knackered! Saturday - managed another 1st at St Albans parkrun. start in a flat field - a long 800m or so to the woods - 2 hilly laps, then back to the field. Guy 200m in front went wrong at the bottom of the 2md hill lap, I slowly tracked down the J11-14 in 2nd. He was good though, had to keep the effort in for the last 800m, only beat him by 3 secs! (He runs for St Albans). 18.22 time wise The off the Wrest Pk for 10 x 600. 1.56 down to 1.43's. Sunday - Ollie was doing some throws at Eton, so I ran over the M4, past the old Chiltern Lge venue and did a tired 9m around Slough. Lovely place 7m this morning. |
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23 Jul
3:15pm, 23 Jul 2024
54 posts
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Sorequads
I’ll look out for the stampeding cows, @stevieg. Hope there’s a fence. They don’t half intimidate me. I’ve been enjoying picturing a 100m across the track infield. Square track?! Interesting stride length stats, @philip_m_jones. How did the change compare in terms of HR (if you measure)? I have also noticed a slight reduction, and so have tried to incorporate some more explosive stuff in the gym, namely box jumps. Impressive Saturday that, @Aculnaig. Couple of recoveries in Sunday to round out 70M for the week. Fancied a mixed bag of a workout yesterday, in advance of Saturday’s 10k. Repeated the sandwich of a few weeks ago: 2k > 10 x 400 (200) > 2k. Opening tempo went ok with 6:32s, but it went swiftly downhill from there. Mixed paces for the 400s but a poor 6:20 average. Could barely muster the motivation for the final 2k, but ground out some MP with 6:46s. 10M at 7:30 average. Really struggled with the humidity again, even at 8am. Simply could not stop sweating after. Also wore the NB Supercomputer Elite v4 for the third or fourth time. For all I want to like them, being a fan of the brand, they were an expensive mistake. Will have to be relegated to long MP sessions although can’t yet justify any replacements. |
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23 Jul
3:31pm, 23 Jul 2024
55 posts
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Sorequads
Sorry @Aculnaig! @LBAC Si the intended recipient.
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