Moraghan Training - Stevie G - RW thread
21 watchers
21 May
10:45am, 21 May 2025
658 posts
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Forrest Jooligan
Cheers @Foppotee Your posts are generally entertaining. Bracknell sounds more scenic but perhaps more frustrating though that seems to motivate you to push harder. Had to look up 'Gua Sha' as never heard of it. Worth getting? I've had ankle pain for over 2 years. Pretty sure it's post-tib. 10K this morning with 10x100m strides in the back half. Was slightly concerned by my excessively high HR until I uploaded & realised that it was reading from the wrist via optical sensor as I switched the chest strap off for my bike ride home. |
21 May
4:28pm, 21 May 2025
215 posts
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Foppotee
@Forrest Jooligan in my experience gua sha is very good. I first started using the handle (an oval rounded shape) of a knife but my daughters both got a proper one as a stocking filler or something so I now steal theirs. The upshot of which is they are planning on getting me my own as a father's day gift so I don't continue to steal them! It's actually pretty therapeutic just to sit there scraping away and really digging into the adhesions. The main reason I have started doing it is to gain more ankle flexibilty for swimming. I believe all the stiffness came from countless ankle sprains and most of that tightness and adhesions are actually in the calves and tibialis anterior rather than the ankle itself. The plantar fasica is another spot that always cramped when pointing my feet to get in a streamline position so that's another spot I work on. The good thing about having children is you can compare your felxibilty to them and see what is possible without decadades of abuse! |
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21 May
4:29pm, 21 May 2025
216 posts
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Foppotee
and judging by my typing, I might start using the gua sha on my hands!
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22 May
6:02am, 22 May 2025
16 posts
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Muddyfunster
Congrats on the race successes @Curly45 and @Sorequads. Hello @Forrest Jooligan I'd also never heard of gua sha but a quick google made me wonder if the police will soon be offering an amnesty for people to turn them in. Last week did my parkrun threshold workout then a long run (for me) of 10 miles on Sunday. Monday was a proper rest day. Tuesday was 10 miles with a few strides, via a double as I was leading a club group in the evening. Last night was the first of a summer race series with a trail 10k race. The modest target to beat was last years sub 45, when I was running around 20 mpw. The broad mass start quickly bottlenecks and leaves you stuck with few overtaking points as you get funnelled into a single file section on the trail. That suited my agenda of taking this on as a workout as I could sit in the queue at a moderately hard effort and wait for things to open up further round the course. The two lap undulating course was split half and half between slightly muddy sections under the tree canopy and open walking trails and farmland. The key section to fear in my memory of the course was a sharp uphill at the end of a long sapping uphill sandy section. I negotiated that without an issue this year. After that came a section of farm trail with a steep descent and yet another climb then into a gully with low hanging branches. No watch your head yellow tape on the course this year and I did have a bit of a scrape here attempting to scrunch 6 ft 3 down into a 5 ft 3-ish clearance at pace. The end of that gully completed the first lap and with good sight lines down the road I could see a fair few places to get after on my second lap. Drifted past several before hitting the single file section and could see a chap in my age group ahead of me alongside a club mate of his and drew up behind him (both dodging some descending mountain bikers) and decided to go past both up the aptly named Dinosaur Hill on the second go round of the sandy section. I knew the chap in my age group was a decent competitor and much more adept on the trails. Well, the farm trail after this hill was about the nearest thing to a road out there so I gave it a bit of welly to ensure that I had a decent gap before going into the stooping gully. I’d been catching the first lady but that wasn’t on once I was paying attention to overhead branches. So, with a 60m dash downhill once out in the open, that’s how it finished. 42.10 on the watch and a very good workout. I remember how wrecked I felt after this last year around 2 and a half mins slower, so I am very happy to come out of it relatively unscathed, with a decent position in the series and able to continue my running week. |
22 May
8:49am, 22 May 2025
5,181 posts
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Curly45
Wow thats a great improvement @MudMeanderer I often have to tell the tall lads to duck during races, being quite small its not something I do much, except at our house which has a very low door that even I have to duck under. |
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22 May
11:44am, 22 May 2025
17 posts
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Muddyfunster
I think that's the result of 7 months of consistency @Curly45 building the time on my feet very gradually. I was curious about the murder mile that was mentioned here as being in August ... can anyone link to it ? The Welsh Athletics site had it listed under their results section but that went to a dead url. |
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22 May
3:02pm, 22 May 2025
217 posts
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Foppotee
I assume it's this one @Muddyfunster islwynrunningclub.com entry not open yet, no doubt SG will confirm. Feeling tired last night on 8 x 800m, aim was threshold so about 2:46 and they came out 2:49,51,47,55,46,53,50,52. So a bit slow but legs were tired and the rest was only 1 minute easy running around 8 minute miles. 3.4k swim today and I am supposed to do a 75 minute bike session later but it's my 15th wedding anniversary so that might be a challenge 😂 |
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22 May
7:52pm, 22 May 2025
18 posts
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Muddyfunster
Thanks @Foppotee that looks like the one. Enjoy the anniversary evening!
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23 May
11:08am, 23 May 2025
597 posts
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stevieg
@Foppotee I've spent so many years having to debate / explain the "MP" thing i just called it Moz tempo these days  Quick update for me - another coldy / cough break. Not as bad as March's one, which even after 3 days rest it took about 2 weeks build up to try a session again. I hope anyway. Did a good Moz tempo ( ) Tuesday and a standard 8 on Wed, but a few coughs kicked in and a a poor night's sleep Wed - not football related (!), cold, then hot, sweating loads. So decided instead of pointlessly trudging a couple of runs out, i'd have 2 days off immedo, then back to the usual of SAT OFF - so hopefully 3 days clears it and i have half a chance of a 5k race Tuesday night. Shame as tonight's track looked decent, pairs doing 8x500m with a 100min walk/jog back/forward however it works! (800m start and finish as a gang). But never mind. All summer ahead to get some dece sessions and races in so missing the odd one now should be ok. But you don't half feel out of sorts quickly with a routine change don't you. Waking up usual time then sleeping 2more hours and going straight to work without exercise is horrible. You forget just that buzz of achieving something, even just an easy run is quite something to be missed. |
23 May
12:41pm, 23 May 2025
233 posts
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Sorequads
15 July would be ideal, @Forrest Jooligan. @stevieg you need to get down for this cracking race. Your photo of a wedding on a mountain looked pretty epic! Why the weighted vest? Hope it clears off, @stevieg. Agreed regarding some kind of morning movement – even just fresh air and daylight (at this time of year) make such a difference before getting to work. Had assumed the gua sha was a typo, @Foppotee. Have enjoyed being educated. Have you kids ever done gymnastics? I get schooled whenever I try to join in with my 9 year old’s home conditioning! Good work at the race, @Muddyfunster. Sounds like you are in a much better place than in recent years. I think I did that race once, maybe 12 years ago now. Memories of the sandy hills and it was definitely part of a summer midweek series. Workout on Wednesday. Stole the local fast group’s session: 3 x 5 mins tempo (3 mins walk jog), 4 x 90s 5-10k (2 mins), 4 x 30s (60s). Tempo 6:22, 6:16, 6:11 90s: 5:39, 5:52, 5:41, 5:52 30s: 5:52, 5:54, 5:07. 5:30 Not sure the watch can cope with 30s and catching up with the GPS but the others about right, I’d guess. On the riverside tarmac path, so a good surface (and very scenic). Bit of a headwind/tailwind at play. 9.2M at 7:26 average. Decided to be a grown up for once and not pause the watch during the short walks. 3M recovery double later on (had to help with the aftermath of a RTC at the start). 12M at 8:01 pace along the canal yesterday. Stomach not great post lunch! Then 4 & 3 recovery double today. Might do parkrun tomorrow, but will a) see how I feel, b) check the travellers have vacated and it’s actually on! |
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