Moraghan Training - Stevie G - RW thread
19 watchers
29 Jul
5:49pm, 29 Jul 2024
6 posts
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The Bus
Cheers Philip - appreciate that. We should meet up for a run sometime and a long catch up! Its weird with the BP machine I now have at home (I have to do 4 readings a day for a week) as it is really difficutl to realx properly! My highest readings so far are work mornings and the lowest, wekend afternoons - who'd have thought! All but a few are in the too-high section though (140/90-155!). I did get a 129 yesterday though, so maybe I'll just use that one! I think weight loss comes from all the other stuff in between if you keep active on top of running, and I also think its more about a long endurance session than anything. My wight has gone up since last October's injury, but not much, and I can know that 3 or 4 hours walking ro paddling will burn as many calories as a medium run and you are doing so in more of a at burning phase rather than on carb stores alone. SQ - you are dead right. I find relaxing incredibly difficult! I'm not adverse to te concept of mindfulnees, but having had an extremely annoying neighbour fro several years who was a mindfulness coach, I do ahve something of a chip on my shouldre about it! Propeor meditation might be a good idea! Did a ten miler on Saturday, which was my longest for ages. All ok, except the ankle was a bit sore yesterday. I'm very much hoping its a glitch, and not an indication that it will get worse again if I increase the load ... Jools - youe LEFoD looks like a very nice alternative to running! |
30 Jul
9:26am, 30 Jul 2024
132 posts
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stevieg
Good to see you back at it a bit more @The Bus. The dream is another little race trip. Wokingham HM would be nice, but perhaps more a shorter less high profile one to begin! @Forrest Jooligan take it you won't be at Murder Mile at the weekend? I'll be turning out and doing some sort of parkrun the next day. Have been exploring a few possibilities. 5k plan sesh 2 today then, 12x400m off 60secs. This is from a plan I got off a Marlow pal about 15 years ago and never really bothered with back then. It has the 4 zones, 5k, 3k, 1500m and 800m, and gives a pace of 82, 78, 74 and 70 for each lap of each zone... There's 12 sessions and you do a session at each pace zone in order. Then by session 5-8 you're doing longer distance per rep, albeit the same overall distance (ish), Then same again by 9-12 So sessions in the 5k zone are 8x600m, 6x800, 5x1km 3k, 12x400, 8x600, 6x800 etc Anyway, today came out pretty much bang on that 78 lapping. 8x78xx,3x77xx and 1x76xx,. so with all those xx counterbalancing and averaging out, 78 will do. While you tend to get 200s and 400s off harder than longer distances, I'm hoping that shows I do still have more in the locker than 17.44 achieved so far this summer for 5k. Will give it a few more whirls! The guy who filmed BP from just behind me for a k last Tue then ran 17.38, he actually went 17.24 at Hastings parkrun at the weekend. I had a look at the fast parkrun rankings, and that ranks 11th in the country out of 760 or so in 2023, so looks a fast one. Plus he had 2 people ahead specifically pacing 17.30 Add in an ability to smash a last km and he had all the factors needed that day. |
30 Jul
2:16pm, 30 Jul 2024
57 posts
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Sorequads
@stevieg good to see you’ll be at MM again. Did you go for the bargain hotel? I like how your plan has three zones faster than 5k pace. I don’t think I ever touch these but could probably benefit from doing so. Haha he sounds a fun neighbour, @The Bus. In my head he is constantly naked in the adjacent garden 😆. @philip_m_jones the tone at my local parking does seem to be today (every week) this is not the day to go fast. A bit repetitive and necessary really. If anything, the 17 min guys help alleviate course congestion. Sounds an epic ride, @Forrest Jooligan. Did you take scenic routes or more direct and faster? Go on then, what is the V40 PB?! Had a brief foray into the Black Mountains with the family, but no chance to run. Back yesterday afternoon into the sweltering heat for a 7M ‘recovery’ run. Actively seeking shade which was slightly harder than I anticipated. HR a bit higher than usual for 8:36 pace. Sacrificed some sleep to get out early this morning and beat the heat. Still 18C, but not being in the glare of the sun made such a difference. First of the 12 BAC sessions leading into an autumn marathon. 10M at 7m/m average pace including 3 x 10 mins tempo, 2 jog. Planned to run it progressively and can tick that box: 6:26, 6:25, 6:24 😆. The sessions get chunkier herein, but an enjoyable start. |
30 Jul
2:46pm, 30 Jul 2024
24 posts
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TippTop
stevieg wrote: It has the 4 zones, 5k, 3k, 1500m and 800m, and gives a pace of 82, 78, 74 and 70 for each lap of each zone... SG - your pal seems to have read Frank Horwill with those generous 16s/mile per double distance numbers! (and the multi-zone aspect). SQ - I remember liking the looks of the BAC sessions when Marigold used to do them on the sub-3 thread. I think they came via Liz and Martin Yelling IIRC. I might try do a lighter effort version of them for some broken-up uptempo running. Bus - there are other ways to relax. I'm supposed to be trying meditation to help manage my symptoms but never seem to get around to it. Instead I sit down with a cuppa and a book, or just lie down with my eyes covered for 10 minutes. I haven't really been able to keep up on here. Busy in work, not running much, and away for a break, so haven't done more than scan back occasionally. Not much to report here. One run of 7m the week before last, 3 days last week for 22m, and now trying to get a rhythm going again from this week. I'm on new meds and have been getting used to those. The early signs are positive, which is lucky as these are pretty much my last option. 7m with some hills yesterday (5 x 60s + 1 x 90s), and 8m easy in the heat today. Aiming to spend more time in the gym as I'm not up to doubles at the moment, and I enjoy lifting with a goal anyway. |
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30 Jul
5:27pm, 30 Jul 2024
133 posts
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stevieg
@Sorequads after the Cabbage Patch 10 one year, the near Adonis @The Bus strode around town tanned, shirtless and with just the right amount of trimmed body hair to make the whole town stop and stare at who this legendary figure was. So if anyone is doing some garden clothlesness, I'd wager it's not the neighbour  Tightwadderation kicked in, and £32 hotel booked. I was watching some little Welsh gang called the "Bullet gang" do little videos of a range of south wales parkruns, and asked where they might be this weekend. Aberbeeg apparently. A tempting one as it's a fast our and back cycle track, but it'd be madness location wise, as it'd be about 30mins UP the country from the Murder Mile, having just driven half an hour DOWN the country So probably makes more sense to do one of the 3 or 4 very local to Cardiff ones, or one of the Newport ones on the way out. Are you needing some Friday/Saturday madness to join the party? Or you @Forrest Jooligan |
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30 Jul
5:33pm, 30 Jul 2024
134 posts
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stevieg
@TippTop I have no idea how the guy stumbled across this plan, or how he gave these suggested times. I can only imagine he plugged some potential figures into a matrix! The last few sessions get VERY tasty, and I'm really not certain the 5x400m at 800 pace is actually doable, even off 2.30-3mins! Those are ferocious. Especially when I was at sub 17 sort of level, and those were perhaps calling for 66s But I do have the slight concern that while my current club do some nice social sessions, stuff like run to a poobin, then jog to the next one, might be fun, but probably isn't going to see much use in races! The Friday track gang stuff is much better, but sometimes when it's on time, you can come away without many measurables to quantify, so I like to put in these proper distance, proper aim, proper split recorded stuff. Sessions 3 and 4 are both 200s! Always a great place on the plan! 16x200 in the 1500 and 12x200 at 800. You can use 90secs for the 800 zone, but I've tended to use 60 there too. However, might do it to the book this time. Best not try and do one on Friday with the travel, Mile and Saturday parkrun, so will be Tuesday next. No-one can go from little to loads quite like you, so am sure when things settle you'll be romping back up the mileage. |
30 Jul
9:07pm, 30 Jul 2024
4,750 posts
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Curly45
@stevieg you should come and do hinderstiched up one year 😂 whatstandwell.org We always end up being away but not on purpose I promise. 😉 |
30 Jul
11:29pm, 30 Jul 2024
506 posts
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Forrest Jooligan
Aberbeeg is well worth the detour @stevieg Super fast & quiet. Park at Abertillery Tesco then jog down the course to the start which’d give you almost 3K warm-up. Riverside is your second best option for a quick one. Tredegar is scenic. Cardiff stupidly busy even at the sub 17 level! Not much to commend any of the other Cardiff options though Cosmeston Lakes is very pretty & has toilets & cafe.
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31 Jul
2:07pm, 31 Jul 2024
70 posts
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LBAC Si
Just back from a few days in sunny Norfolk - read all the posts. Hunstanton Cliffs Parkrun in 17.39. Nice course, flat grass, 3.5 skinny laps to near the lighthouse and back. Picked a great day to do it - Course record smashed with a 15.14 from a kid recently moved up to the area! Sunday - 7 miles with Ollie on the prom then 3 more on my own, just a quiet 5 on Monday. Eastern masters tonight, don't even know what the races are. Mojo a bit low at the moment. |
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31 Jul
8:14pm, 31 Jul 2024
507 posts
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Forrest Jooligan
Got home earlier after 600 miles climbing over 35,000ft in 7 days. Not convinced I’ve got a MM in me this year SG |
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