Moraghan Training - Stevie G - RW thread

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LBAC Si
LBAC Si
9 Jul
2:15pm, 9 Jul 2024
43 posts
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LBAC Si
Just for context, it's an old RAF cinder track, where the inside 4 lanes were tarmacked. There are now exercise stations around the outside. The annoying thing is it's set in acres of parkland - but the dog walkers are mesmerised by the track, because if it's wet or winter, they won't wear proper shoes and treat the mutt to a proper walk. They wear their little trainers and walk around the track - even walking it on the outside is too much for them.

What would be prefect is a lovely fence just around the outside of the track so no dogs are allowed inside. No problem with the kids on bikes etc..

On saturday apparently a white Merc going the other way flipped over into our carrigeway and flipped over, killing the driver. Not sure if he was speeding or not.

Anyway, 800 & 3000 tomorrow at Perivale for HHH in the Southern masters. Funnily enough watched England v Denmark semi in the pub after Perivale in 2021.
Sorequads
Sorequads
9 Jul
8:35pm, 9 Jul 2024
46 posts
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Sorequads
Disappointing on the race prize front, @stevieg. Very well done on the race resulting skills. All too easy to forget these things simply don’t happen without volunteers. Having more than one distance on the day must make things more of a challenge. Enjoyed the description of a long day - but with mandatory run thrown in. Would expect nothing less! And also enjoyed further random tag invites. AlanTheButcher sounds fearsome!

Disappointing end to the club champs, @Foppotee/Reggie. But you sound in half decent nick of very low mileage. Question - if you return to a full on running PB attempt, how much gym would you keep in their for personal optimal performance?

To continue a theme… disappointing 5k road closure @LBAC Si! Well done for taking it out on a run. And perhaps some dog walkers?! Good luck tomorrow. Hope you’re done in time for the football.

@The Bus - there is a cut off about two miles from town - one side of that line and you are significantly more likely to encounter heroin use!

Down in Cornwall for the week. Long drive Saturday led to a very sluggish shakeout on Sunday. 5M along the SWCP and then back up a pretty steep road. Lovely views.

Session yesterday: 15 minute uphill tempo. About 100m ascent and 7:29 average pace. Then 10 x 60/60 hard/easy on an undulating driveway to a farm/glamping site. Good little session with half an eye on the profile for Blaisdon 10k.

Recovery run this morning. That was actually brutal hills I had forgotten from last year, mud, rain and overgrown branches. Just broke 11 minute miles 😂. Nice scramble and explore though up to the summit of Trencrom Hill. Cattle grazing gave me the usual jitters.

3M road jog to Tesco and back this afternoon. Washing machine in our accom, but no washing liquid!!!
stevieg
stevieg
10 Jul
9:05am, 10 Jul 2024
94 posts
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stevieg
@LBAC Si now that puts missing a race into context doesn't it! Make use of the time we have while we can etc.

@Sorequads uphill tempo! You don't need to engineer scenarios to live up to your username you know :-)
stevieg
stevieg
10 Jul
9:08am, 10 Jul 2024
95 posts
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stevieg
Marlow 5k last night then. I got a few lines into writing a report then remembered we do those on blogs on here now!!

I'll whip one up and post the link in a bit
Foppotee
Foppotee
10 Jul
9:13am, 10 Jul 2024
70 posts
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Foppotee
Sounds like a good week's work down in Cornwall there SQ.

My plan is to train for triathlon next year. Just as a lifestyle I expect to continue with 3-4 sessions a week in the gym, regardless of the race focus. This could be 6 times a week coming up to a Hyrox or down to 3 times a week if I am training for an Ironman. If I am focusing on running then I'd still want 4 sessions; two leg days and a push & pull.

I don't tend to train with lots of intensity, it's too early, so high frequency is probably helpful.

10k yesterday lunch and the legs felt quite springy after the first few miles so picked it up in the second half with the last two miles at 6:20/6:10. I need to get back into the 5k plan I was starting to follow until I made the mistake of playing football and straining my adductor a few weeks back!
stevieg
stevieg
10 Jul
9:32am, 10 Jul 2024
96 posts
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stevieg
fetcheveryone.com/blog-share.php?id=486020
SPR
SPR
10 Jul
10:57am, 10 Jul 2024
45,096 posts
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SPR
Nice work on the 5k @stevieg, you might want to join in on the sub 18 thread.

fetcheveryone.com/forum/sub-18-5k-51090/
TippTop
TippTop
10 Jul
1:01pm, 10 Jul 2024
17 posts
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TippTop
SG - fair play on doing the results. I'm not sure I've got the patience to do something like that. Well race last night too.

Foppotee - the HM was one Jr and I were doing in memory of my Dad - he wasn't old enough for last year. I won't be racing at all again now until I feel like it's worthwhile toeing a line. Good to see you going well.

SQ - looks like you've had a productive break!

LBAC_Si - sounds like a nasty crash! Hopefully he didn't take anybody else out!

Not much to report here. 42m last week. Hopefully similar this week though it has been a slow start with Mon off, 4m yesterday, and nothing yet today.
LBAC Si
LBAC Si
10 Jul
1:49pm, 10 Jul 2024
44 posts
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LBAC Si
@stevieg Race sounds encouraging, controlled and a decent time.

@Sorequads Cornwall sounded nice, good to get a bit of hill work done too. Its 5 miles to Harrow & Wealdstone station from Perivale so i'll probably run that and get home and watch highlights.

@Foppotee Nice to have a plan - the aim running wise is just to do a few and see what happens?

@TippTop Well it depends if the driver was speeding or not. I'm just glad they didn't kill anyone in our lane.
LBAC Si
LBAC Si
11 Jul
9:10am, 11 Jul 2024
46 posts
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LBAC Si
Good night last night after Saturday

Thought i'd put more effort in the 800 as it was first up. Off the curve, so I tried to put a hard first 400 in, went through the bell in 64, then tried to hang on. Just about managed it and ended up with 2.08.9. Best for a few years, a bit breezy too.

3000 - the TVH guiy we know went out in front in 74's, me following and Reading RR 2nd claimer Ben P following me. This basically stayed the same until the bell when the TVH guy moved away a bit and Ben passed me up the back straight.

Ended up with 9.16 though, so happy after the 800. Training seems to be working...

About This Thread

Maintained by stevieg
Hi there - this thread started in 2010 over on RW and started as an improvement thread for myself under Moraghan's coaching, through to more of a general collaboration tool and place to share training and long winded race reports.

Thanks to the fetch community for allowing us to move over, and we'd welcome loads of new contributors adding to the thread, as we were definitely running on empty with a small bunch of posters near the end!

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