Moraghan Training - Stevie G - RW thread
19 watchers
27 Jun
8:44am, 27 Jun 2024
38 posts
|
Sorequads
@stevieg wow that is impressive @fetcheveryone skills. Surely a well known publisher will come knocking on the door! @Forrest Jooligan doing that double is unbelievable. I did the Cheltenham Challenge (as the circular was changed to) in 2016 and found that very tough as a stand alone. @philip_m_jones I guess it maybe spreads things out a little for the initial road crossings etc, but agreed, can't be much in it. And clearly people vote with their feet anyway. |
27 Jun
2:02pm, 27 Jun 2024
30 posts
|
LBAC Si
Epic @Sorequads Sorequads But can't help to think that would be so much nicer if it was a walk in sensible shoes with leisurely pub stops included  @stevieg That getting up sounds like every day for me. Youngsters eh! So Watford last night, 1500m. Trains were screwed, so was later than I wanted. Got on a sweltering bus to the track, got my number and realised I only had about 45 mins until my race. So managed a quick warm up jog and then got my spikes on, probably had about 15 mins less warm up than I wanted. Anyway, the kids in my race stormed off for the first 200m and then slowed up - being at the back we went through 400 in 70...too slow. then spent the next 600m in lanes 2&3 moving up towards the front, through 800 in 2.18 ish. Got to the front with 500 to go, just to get on the kerb. Went through the bell in 3.10 or so and tried a decent last lap. Got overtaken by about 6 in the last 200, ended up with 4.19.4. half a second slower than last week, but must have wasted 2 seconds mucking about in the wrong lanes. Too hot for me too really... Anyway, Chris Thompson was there and I grabbed a chat for 10 mins, which was great - mainly about 2012 and I told him I was cheering him too, not just Mo! He was there with an Aussie guy who was trying to get the Olympic qualifying time of 3.33, which he just missed in 3.36. Awesome to see that pace close up though. |
27 Jun
7:20pm, 27 Jun 2024
63 posts
|
stevieg
Good write up @Sorequads Very unusual event there, called the long distance walking crew (or whatever the exact name was), yet bolt on a running race too. A couple of gruelling hilly races with no fooling. There was me thinking my recent 2 races were hilly enough, but a mix of yours and a lady from my new club doing some sky running madness (that looks more a case of climbing, and tentatively tiptoing amongst massive stones on edges of cliffs) mine looks flat as can be! Trying to compare your slowest ever split combo... my fell race last year that had the 1000 feet in one mile, that was a 16xx mile. That was disturbing! |
|
27 Jun
7:23pm, 27 Jun 2024
64 posts
|
stevieg
@LBAC Si Don't get me wrong - 6days a week i'm a strict early wake up! But I like saturday as a lie in day, especially when it follows Friday evening track! Good turnout from you. For one mad moment I thought you were starting with 70s in a 3k. Although I say that, i'm sure i've done that. But that was me starting too keen, yet thinking it was ok! |
|
28 Jun
1:59pm, 28 Jun 2024
34 posts
|
LBAC Si
@stevieg I did start my 3000 PB on 71's but just fell off a bit 8 x 800 with LBAC over the road at my local track last night. Really windy on the back straight, so times were 2.42 and got them down to 2.27 for the last one. Quite hard after Weds night, glad to have got them done. |
|
28 Jun
6:26pm, 28 Jun 2024
39 posts
|
Sorequads
Sounds a tough way to run a still rapid time, @LBAC Si. Great memories from 2012 for you! 1000ft ascent in one mile is mad, @stevieg! Sick of being a fat bastard since Saturday, I got up early and put on some fast shoes. Threlfall Fartlek of 5, 4, 3, 2, 1, 5 mins all of 60s. The idea is to run half marathon pace and get quicker each rep, then hold the original pace for the final block. Went pretty well with paces at 6:40, 6:30, 6:12, 6:11, 5:58, 6:24. Amazing how much easier the second five minute block felt than the first. Nice and relaxing five mile recovery miles along the river trail after work. |
|
28 Jun
7:04pm, 28 Jun 2024
40 posts
|
Sorequads
@Forrest Jooligan is there a waiting list for your Blaisdon 10k? I’ve had a change of plan that rules out the races I was planning the following evening.
|
|
28 Jun
9:50pm, 28 Jun 2024
65 posts
|
stevieg
@Sorequads that reminds me of the old gag where someone would say they're a big fat bastad, and some wag would say "you're not big...that'd be harsh". @LBAC Si you need to do more races, said no-one ever Had my physio sesh today then, basically same outcome as the Jan one - exact same 3 stretches to do! Slightly different area to then, but tight ITB and knock on to back/hamstring it is then. Agreed that it'd be best not to do the Friday sesh, but after a week of nothing sub 7 storming into a 4 x (3x400m at 5k, 3k, 1500m) type sesh would only be one for the "daft ideas" locker. Shame, but it'll keep - sat off, sun long, mond double, then tue back into a sesh. That's 4 days to bed more of these stretches in, when I can feel it's much improved anyway. Was always runnable, but i'd literally have to limp off from sitting from ages and warm the itb/hip/back up. And with some deep heat on, the first 20metres of a run would be aright shuffle, before seamlessly running smoothly with just a few feels. So I think we're ok again - and with 46miles Mon to Friday, barely a mileage reduction with a Sunday run to come. I know a local runner well known for monstering himself and having tired legs all year round. He was having physio too, yet ran 18miles over one evening and next morning, including huge warm up, big session and then a hilly recovery run. Seems to find every reason possible for his aches except for the obvious one - utterly ruining himself in sessions, and even if he's raced on the Sunday, still does Track on the Tuesday because...well it's Tuesday, and Tuesday is track innit. Oh well - we stick to what we're doing, keep our house in order
|
29 Jun
11:36am, 29 Jun 2024
482 posts
|
Forrest Jooligan
Welcome to the niggly world of aging runners @stevieg There is a waiting list for Blaisdon @Sorequads Not sure how it works with the new system though. I’ve got a bunch of people on it already. Decent paces on that Fartlek. Might give that a try next week so long as I don’t get any negative reaction from today’s parkrun. Did 4M with 10x100 & 2x200 all off 300 easy yesterday as a tester to see how the hammy responded. I didn’t push quite so hard this week so all reps were about 2s slower but happy to be able to get some sub-6 pace after a week of running over 8. Back in Totnes again today so returned to Sharpham Estate parkrun. Slightly trepidatious after injuring myself in the first 400m. Felt ok on the warm-up but didn’t risk any strides this time though I did get the legs turning over nicely on the 600m down hill back to the start. Head out reasonably hard but conscious to avoid straining. The course climbs 114’ in the first 700m, drops 60’ in 300m, next 500m it climbs 10’ then flattens out before plummeting 140’ in 500m. At this point you leave the tarmac to head out on a narrow stony track which rises 40’ over 500m to the turnaround. It’s back the way you came then which makes for a tough second half. My splits were: 4:16/3:48/4:12/4:59/4:12 to finish 6th in 21:35 which was a 45” course PB. Interestingly I was quicker on the return climb last week in spite of my injury thanks to the easier early pace. Last week’s splits were 4:58/3:51/4:20/4:56/4:13 which shows stopping twice in the first K was what made the difference. |
|
29 Jun
5:14pm, 29 Jun 2024
66 posts
|
stevieg
Sounds a good run out then Jools, can't knock a pb of any description. My pal who did the 5k version of the race I did last week in 56mins last week, went and did a parkrun this week. 43 minutes! That's one outrageous difference over 1 week isn't it. I knew that Misbourne course was tough, but that's quite something. |
Related Threads
-
P&D - 70-85mpw - 18 week plan support thread
Jul 2015
-
Hansons Marathon Method
Jan 2013
-
Hanson running programme (sadly nothing to do with mmm bop)
Jun 2012
-
Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
Sep 2023
-
Training plan...
Aug 2013
-
At sea with targets and appropriate paces...
Feb 2012
-
Pfitzinger for NON-Marathoners (Faster Road Racing)
Oct 2023
-
Advanced Marathoning by P&D Any tried the schedules?
Nov 2022
-
Hal Higdon / Ben Wisbey marathon plans
Sep 2020
-
Sub 3.05 Marathon Plan / Advise - Help please
Aug 2016