Moraghan Training - Stevie G - RW thread
4 lurkers |
21 watchers
10 Apr
10:09pm, 10 Apr 2025
547 posts
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stevieg
I can definitely feel the power coming back a bit. Although Slough runs on office days are always a bit faster, mostly because I tend to leave absolute minimum time to get stuff done in between calls! I set off for a 4miler at lunch realising i'd left it the tightest ever, giving myself about 35 minutes to run 4miles, hurdle the bushes to get back into the work carpark, get to my actual car, put stuff away, get gear, walk to the building entrance, shower, and walk 3 flights of steps to my end of corridor seat, THEN log back in... Funnily enough that wasn't doable, even with a 7.15 paced 4miler. So I ditched the shower part for a slightly dodgy get up of hoodie only on top, shorts underneath video phone call, then did the shower part after  ps @Forrest Jooligan Don't know too much about her background, but i'm certain she won't have much mileage history. Just the classic newbie approach of i've run for a bit, I want to leap in and do a marathon. I'm not even sure her 13miler was any time recently either. She's certainly not a you, who I'd back to complete a marathon fairly comfortably without much entering of pain locker if you'd only been walking on your hands and munching crisps for 3months. |
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11 Apr
9:23am, 11 Apr 2025
548 posts
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stevieg
2 weeks ago today I did 4x1mile off 2mins, in 5.59, 5.58, 5.59, 5.52 Today went for a similar 4x1mile, but off 90secs. Came out 5.52, 5.45, 5.54, 5.47 Not an exact like for like as 2 weeks ago was in Marlow - and I remember after doing the 5.52 mile realising that was a quicker mile route than the first 3 which had been the same...slight wind too. Whereas today was still. But still pretty clear signs that the form is properly coming back. (Obvs don't try and compare my mile reps on road loops as a jack of all trades, to SC's middle distance talent on track :D) |
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11 Apr
9:28am, 11 Apr 2025
549 posts
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stevieg
Whacked 4x1min hard in off 1min after as well. Hopefully close to some race fun soon. Got an email from EA saying thanks for jumping through their hoops, the committee will meet and let me know on May 1st if the 1st claim move has gone through. |
11 Apr
1:51pm, 11 Apr 2025
151 posts
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TippTop
Going back a bit..... Curly - that is pretty cool with the studies. I might tell Jr to check out his uni to see if they're doing any as he was curious about them too. I know that altitude feeling! My first altitude run was after travelling, and the complex was 200m downhill from the road - by the time I got to the road I was gasping! Good luck for Sunday. SC - solid 5m time, even if not quite what you wanted. SG - good to see you coming into shape. Crazy with EA. I did laugh at the meeting in a hoodie and gear story. SQ - that is quite a session from your clubmate for 4 days out. I'd have skipped the 5 x 1km at MP personally. Good luck for Sunday. You have trained fantastically well and are in great shape, so enjoy it! All the craziness has been settling here for a few days. All the overtime meant I came in ahead of schedule 🤣 2m on Wednesday, and 4m today. Will try get back to it a bit more now. |
11 Apr
2:02pm, 11 Apr 2025
270 posts
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LBAC Si
@stevieg Quite sobering finishing that 5.12 rep realising it's my 26.00 PB for a 5 mile race pace Think the recoveries were 90-2 mins, so quite generous really. It was on the paths, not track (which I think is harder) Good session - too, good signs! @Sorequads both spikes are just track. These are the recent track spikes history, the first 2 Mango pairs were the ones I had to buy from California via my friend in Phoenix! Nike Dragonfly Mango - thrown out Nike Dragonfly Mango2 - thrown out Nike Dragonfly White - track/soft grass training Nike Dragonfly White2 - track/soft grass training On Cloud 10,000 - crap - going to flog on eBay Nike Dragonfly 2 - Racing Nike Dragonfly 2 - Racing The Dragonfly xc are crap, spike plate not strong enough, spikes are all googley eyed. Going to get Brooks again for the next XC season, although I will wear Dragonfly if it's really dry. So relays tomorrow, then a run around Norwich, as we are heading that way for Eastern Young athletes. I'll report back on the pedestrianisation of the city centre
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11 Apr
2:06pm, 11 Apr 2025
271 posts
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LBAC Si
....one of D2's are the Elite ones - they have a full Carbon plate. @TippTop Cheers - and good luck on building the miles up. |
11 Apr
5:17pm, 11 Apr 2025
665 posts
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TR
Go well Sunday SQ and Forest, SQ - you have put in a great campaign, keep a strong mind and the result should take care of itself Forest - you have managed injury and built back up in time, we'll done. Enjoy yourself. First race in 6 months last weekend with Salisbury 10m . Kept it reigned in and was 3 min slower than last year with 66.40. Need to build fitness and confidence in my body now. Apart from one session of 8 x 3min that's the first time I've been under 7mm this year. Nice to get involved though. |
11 Apr
7:22pm, 11 Apr 2025
641 posts
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Forrest Jooligan
Cheers @TR
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12 Apr
11:13am, 12 Apr 2025
675 posts
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philip_m_jones
Quiet from me: my achilles is grumbling a lot so I have cut back on running. I have started to go to a gym where they have Keiser M3i indoor bikes (and they are listed at about £2k each online, I assume you get a discount for 20) so I can at least exercise. Any hints on what is good for a runner would be appreciated especially @Foppotee who may know a thing or two. I'm not standing to save the achilles so all my work is sitting and I'm at about 90 to 100 rpm (my running cadence is about 184) and between 160 and 200 Watts for about 45 minutes.
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12 Apr
1:37pm, 12 Apr 2025
214 posts
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Sorequads
Afternoon everyone@stevieg Strong mile reps, SG. Racking up another good week of training. Great to hear you’ve been racing, @TR. Good to see a profile pic too. Sorry to hear that, @philip_m_jones. That wattage for given duration is pretty impressive. I always enjoyed Sufferfest videos, but they might be a bit old school now. Excited for tomorrow. Am fortunate enough to be half way through the two week (and a day) Easter break and so have had a pretty quiet week in the lead in. Excuse the slightly self indulgent post; this has ended up longer than I intended. First day off since late December yesterday as ended up doing quite a bit of walking round a castle and grounds either the family. Four miles very easy this morning and four strides at the finish. Walked back in between and it was noticeable what a difference this made to just doing mid run with jog recoveries. Have been reflecting back on the training block TT has so helpfully provided for me. A really useful experience to do so and has undoubtedly helped crystallise the confidence. In the last 16 weeks I’ve averaged 70M, which whilst not vastly bigger than this time last year, has come from only one 3M double a week - so far longer per run on average. This has been at an average of 7:42 pace - and fitting in new ideas such as pick ups, easy vs very easy pace and more has really helped. The coaching has been tailored to me, with a focus on long runs one day followed by hard sessions the following - with the aim of maximising muscle fibre the recruitment on race day. The plan has been built around my usual availability across a week and so has fitted well with life and work. The mental battle of the various time trials has been a tough one, but to regularly run at 6m/m pace following 18-22M the day before is an area from which to take strength. Some of the 10k and 5k efforts, though not all, have been at the pace or faster even than races in the last couple of years. There was a point in mid-February when I questioned why the 20+M runs hadn’t yet started - and what did I know?! The following seven weeks had these without break and so I certainly feel well prepared for the distance. Races have also gone well: Boddington 10M at the end of January (61:58) was a third fastest time over the distance. Pittville XC was solid, beating last year’s time and followed 20M the previous eve(!). And Wokingham Half (81:39) was a best result in six years in heinous wind conditions. The FoD Half (1:26) was strong with the hills and trails and I didn’t bat an eyelid at a 3.5M warm up beforehand. A period of three 80M weeks in a row pushed me to the edge but the taper has been well planned and I now feel raring to go. Will report back after the race. Hope to see @Forrest Jooligan out on course and wish him the very best of luck too. |
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