Moraghan Training - Stevie G - RW thread
1 lurker |
19 watchers
2 Jul
7:12pm, 2 Jul 2024
First-time poster!!
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ALD83
Evening All. Steve has roped me back into the thread after a 12 year exodus. Some familiar names already for the original thread on RW. Kudos to Steve for keeping this going all this time - epic effort. Been back running for about 6 months after a few big injuries. Somehow determined to get back to the same race level as 2022 when I hit a 17.40 5km and 36.40 10km. Nailed a 39.10 10km 2 weeks ago. My future posts will be much less autobiographical  Go well those training tonight |
2 Jul
7:32pm, 2 Jul 2024
6,402 posts
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Windsor Wool
stevieg wrote: And @Windsor Wool you look to be doing marvellarsely in the 5ks you've done. Quick romping up through the gears again. Inevitably a bit harder for the longer races but a really nice benchmark versus 6months ago feels. I know you love the Hm and marathons and maybe they're not on the table right now, but a few enjoyable sessions and a few shorter turnouts seems a good saver for now. Thanks SG. I do love a HM but they are defo history for me. No worries, I ran a LOT of them!! Have you thought about hooking your Garmin connect up to Fetch? You can make it all as private as you like and I do think you’d love the stats for self-analysis purposes. |
3 Jul
2:42pm, 3 Jul 2024
76 posts
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stevieg
What a last day or so, ALD and the Bus popping in - there from day 1, so only right they help us continue things. That RW folding was a sort of blessing in disguise really - brings Wool back into play too, and consolidates the dying embers of the RW faithful into a new gang on this site. Nice. |
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3 Jul
2:47pm, 3 Jul 2024
77 posts
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stevieg
ps Never say never @Windsor Wool , but I do understand you're treading carefully. Would be mad not to really. And @ALD83 at first read I thought you were trying to match times from 2012 But from 2022 is definitely attainable given the right run of consistency I'm sure. Last night was a decent middle ground session to plug the gap from nothing faster than 715 pace since the Misbourne 10k, back into all in sessions. Basically 5 laps of what I now know to be just over 1k laps - a grassy park that's slightly undulating, with a few trees, roots, dogs and people playing cricket to navigate. The quick is it's fartlek between poo bins! Romp to one, then jog to the next. On the even laps you're doing the opposite effort/jog of the odd laps. Blasted off on the first one, then was bemused to see someone (not the 2 decent paced runners there) overtake me on the supposed jog bit. But he clearly didn't quite get the session - albeit not as badly as I did about 15 years ago when just smashing 2 laps all in, then literally dribbling into the bushes by the end of lap 3 ruined But a nice little session, and I'm ready to go again for track Friday. Not 100% sure i'll do many of these Tuesday sessions as I do prefer targeting my Tuesday sessions, especially when Friday's one is prescribed and also getting it done early doors, but the odd one will be ok. |
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3 Jul
2:49pm, 3 Jul 2024
78 posts
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stevieg
Followed last evening's 7.5mile total up with my usual Wednesday 8 - hill midway, small offroad bit etc. One of those low temp, high humidity ones where you're utterly drenched. I temporarily lost the ability to do maths, thinking the 1 hour 2 (and 1 second) was pretty much 8min miling on the dot, actually seeing it was 7.45 pace. That'll do. |
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3 Jul
8:08pm, 3 Jul 2024
2 posts
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ALD83
@stevieg well I surpassed by 2012 times in 2022. Definitely achievable. Nice 5 x 6mins (r1min) at sub-threshold this morning - approx' 10mile/HM pace. Followed up by a zwift race tonight. Well and truly done in for the day. Currently implementing a hybrid of the 'Norwegian training method' on singles. Below is the letsrun thread where the discussion started. Loads of people, particularly masters, having good success. I'm 7 weeks in, feeling strong and like I'm making progress, and above all injury free. letsrun.com |
4 Jul
11:07am, 4 Jul 2024
3 posts
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The Bus
Blimey, moves fast on here - can't keep up! Wish you could like posts, or do a quick reply to each? Either way - thanks for the comments and good to see so many of you guys are still putting in the miles and some decent sessions - even those who have all but given up hope of doing such and are back! And SG - I must have made that "SUP" joke a hundred times :-). Wool - you are right about the taking sensible time off, though I did witt the ankle TBF (though maybe not so much with the illiopsoas thing!). As for the running injuries being shite, unfortunately this has been put into perspective by the past 9 months being totally shite for much bigger reasons - but that's a story for another day! Simon - seems totally weird anyone would walk a dog on a track??? Ran last night and Tuesday. Very humid last night and a littel sore at the nd, but not too abd and today will be a rest day. My grand aim for this week is for runs totalling 25 miles ... |
4 Jul
1:30pm, 4 Jul 2024
43 posts
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Sorequads
Great to see the thread moving fast. Hello, @ALD83. Poo bin club session sounds a good one, @stevieg, but probably not if you are targeting some specific progression over a number of weeks. Cycling in Mallorca should certainly add to motivation, @Windsor Wool. What a place. And I agree with your comment to SG about the data analysis opportunities on Fetch. Jump on it, SG! The dog walkers on the track sound a right old ball ache, @LBAC Si. Last thing you need! When I went to Singapore, it was interesting to see community tracks being heavily used. But essentially for the masses ‘out for a run’, rather than doing a session. The legend that is @Forrest Jooligan has managed to get me a start at the Blaisdon 10 in a couple of weeks. With this road race in mind, fancied something a bit more short and sharp this morning. Some of you from the P&D thread days will remember @runspoonrun, and it was lovely to bump into him in the warm up. Hadn’t really settled on where to do the session, but passing the sports fields, they looked so well manicure it seemed rude not to bang out a grass fartlek on them. Three x 3, 2, 1 minutes. 60s after each rep, 120s after sets. Very scientific with the aim to be steady > solid > smack out whatever I can. Paces for the three minute reps averaged at 6:13 pace, 6:08 for the two mins and 5:40 for the ones. Did try to pick the nicest bit for the shortest reps, but good nonetheless to see a faster pace on the watch for these. Short but surprisingly tough session. Need more of these! |
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4 Jul
7:44pm, 4 Jul 2024
79 posts
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stevieg
@The Bus just use the little notepad icon in between the cross and pin to quote. Slightly clunkier than RW and the lack of an edit facility is an arse, but generally I think it's better how they list threads with last written on first and the race report as a separate blog item is definitely better. @LBAC Si That's annoying enough reading about those dog clowns, let alone being amongst it. Was slightly annoying at the old Wycombe track that randoms about to play football would wander on and mess about, at least the new track is in such an obscure location no-one is going to bother going there. |
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4 Jul
7:47pm, 4 Jul 2024
80 posts
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stevieg
@ALD83 Norwegian training methods sound exotic, keep us informed @Sorequads I might look at the training stuff in time, but it took me long enough to get onto (They could do with having the emoticons more selectable rather than having to go back to the original link and memorising them!) |
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