Moraghan Training - Stevie G - RW thread
19 watchers
11 Jul
2:17pm, 11 Jul 2024
First-time poster!!
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Muddyfunster
Afternoon ! Moved across here after RW went down and didn't get chance to say any goodbyes over there. So if anyone from the Middle Ground and Overdone it thread is lurking, I really do miss you all ... I had a dip through and can see a few familiar names and a couple of unfamiliar ones. Quick recap of last 5 years: injured (calf) - a year out. Covid, a lot. Injured (calf again). 6 months out. Consistent 7 month spell getting up to 25 mpw. Dipped just under 38 mins for 10k. Injured again (achilles, 3 months out). Very careful build over last 6 months with a minor calf tweak end of April/May and still rebuilding ... Testing myself with a 10k this weekend. Recent parkruns around 18.45 - 19 mins -ish. |
11 Jul
2:23pm, 11 Jul 2024
48 posts
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LBAC Si
I think I remember the name @Muddyfunster Good luck avoiding any more injuries..
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11 Jul
5:26pm, 11 Jul 2024
97 posts
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stevieg
@Muddyfunster sounds a miserable year there - fingers crossed for a better next year. I know DT is on the sub 3 thread. I can't see that Skinny made the transition which is a shame. Can't quite remember any other regulars over there since Lit pretty much retired. The bossman @alehouse is a resident on this forum though, so he's still around at least. |
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11 Jul
5:29pm, 11 Jul 2024
98 posts
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stevieg
6&4 for me today on my Slough day for the week, suddenly went warm again, albeit not humid this time! FOFF work, so a nice lie in, probably gentle jog then an intriguing looking track sesh in the evening. 3 sets (60secs, 60secs, 3mins, 3mins) 45secs in between portion, 2mins after a set. Unusual as you usually do your longer stuff at the start (bar a pyramid sesh) then romp it. So this one is a case of don't monster the shorts or the long will be an ass. Almost a sort of float/ borderline tempo style sort of thing. Almost! Misbourne 10k geezer in touch - 2 pot plants with my name on sorted. He hasn't actually sent the address over yet, so as long as he does i'll fetch tomorrow to end one of the least interesting forum sagas on here in years |
11 Jul
8:26pm, 11 Jul 2024
47 posts
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Sorequads
Haha @stevieg - I reckon downhill tempos are the real quad destroyers. Anyway, an uphill tempo is really my excuse for not having to hit a certain pace but just get the HR in the right place. Well done at Marlow. Two pot plants, quality depending, could be a solid result. Good to hear, @Foppotee. You are clearly enjoying the gym. And if that can make your running more resilient all the better. Which Ironman? Your Italy (?) based Ironman report was one of the best. Impressive double header, @LBAC Si . Welcome, @Muddyfunster. Sorry to hear of your extended ailments. I always enjoyed your sage advice on the P&D thread. Helpful graph to share, especially with the colour coded pace bands. Which 10k? I note there has been a feature request resolved - for ‘watched’ threads, being taken to first unread post, rather than top of newest page. Useful. Second workout of the holiday yesterday: 8 x 3 minutes uphill, downhill jog recovery. About 25m ascent per rep which doesn’t sound much but certainly felt it at the time. Then into 6 x 60/60. Went for it on the first rep which was slightly downhill and with the wind. 5:04 pace! Paid for it thereafter, but still managed 5:53 average for the ons. 10M at 7:30 average with 238m ascent in total. Time-based workout with longer stuff into shorter reps seem to be working quite well for me at the moment. 5M recovery this morning. 8:22 average which was fairly surprising given the 122m ascent. Downhill start which helps warm things up, I guess. Road for the first quarter, then nice sand dune footpath to half way before turning around. On the ascent back up the road, a teenage boy came pelting past. Then his mum (I assume), then dad. All looked the business. Saw them at the junction half way up the hill and commented there would surely be some |
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11 Jul
9:42pm, 11 Jul 2024
99 posts
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stevieg
And apologies to the Mudman, that wasn't just a bad single year but multiple ones! @Sorequads I would say holiday sessions are keen, but then I'll race or do sessions on bdays so I can't talk! Wonder why an edit post feature isn't high up the list of changes? Seems a pretty useful one. Maybe having emotions to choose from too, rather than have to remember them from a link! No surprise most of us don't use many now. Unless we cheat and use our phone ones 🥳😬🤠🙉💩 |
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11 Jul
9:44pm, 11 Jul 2024
100 posts
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stevieg
Ps @Sorequads lfotm would have been a decent meet up to see you, but too close to other turnouts looking at the roadmap
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12 Jul
10:14am, 12 Jul 2024
71 posts
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Foppotee
Welcome @Muddyfunster I remember you from P&D too, I was Reg Wand over there. Nice racing SC. SQ, I did do Italy Ironman, I want to do one that has Kona qualification spots in 2026, the first opportunity on a fast course for that is Barcelona, so I will probably do that one. Most of the 2025 race have spots for the 2025 World Champs, which is in Nice. I tend to crash in Nice. Sounds like some nice holiday running, I imagine in Cornwall it's difficult not to be going up and down hills so good to embrace it! I was planning on lfotm in July but training has not progressed that well so I will probably look at August or September. Just an easy 50 minutes yesterday |
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12 Jul
2:37pm, 12 Jul 2024
2 posts
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Muddyfunster
thanks for the welcome back (again!). I have been following many of your exploits on @Sorequads It's the Wilmslow Summer 10k, in @alehouse 's neck of the woods. If I remember the route correctly it's downhill out and uphill back. I did 38.50 -ish last time I ran the same route (Spring 23). I hadn't noticed the intensity breakdown in the bar chart but seems about right for me. I'm taking it you're on holiday in the UK hitting those sorts of paces ! 30 mins cross trainer and 30 mins treadmill then big leg weights yesterday. A very much limber it out style run at lunch today of another 30 mins. Most likely will take a rest day tomorrrow but my arm could be twisted for a parkrun. |
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13 Jul
5:23pm, 13 Jul 2024
101 posts
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stevieg
Had FOFF for my bday then. Finally collected what was a surprisingly expensive couple of standard looking pot plants - £26 of value apparently! Then headed back over to in and around the Misbourne 10k route for a little run around. Hadn't noticed on that day that the surrounding roads are all resident only jobs. Can't imagine anyone would have noticed for a half hour run, but parked down on the main road to be safe. Slogged a 4 out, surprisingly getting a 2nd in a segment our own @The Bus bossed. Cheeky little slip on some mud and bottled the real boggy bits. Bit later than my usual Friday first run with track coming, so felt slightly underfuelled by the time that came round. 5mile warm up with a pal, then 5miles of the session and cool down itself. 3x (60s,60s,3mins, 3mins) off 45s for 60s and 90sec after the 1st 3min, then 2mins in between sets. Good block of 4 of us helping each other out. And pleased to get it done for quite a whack of a 14mile day. Will see how tomorrow's long goes, then decide if I want to race midweek, and if so which option! Track has 1 more week to run, then the group shuts down until September, which sort of surprised me, but then this summer block has been the least attended out of all seasons I've done. Still 15 there, but in autumn/winter we were getting double and more. |
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