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Moraghan Training - Stevie G - RW thread

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stevieg
stevieg
4 Jun
8:33pm, 4 Jun 2025
610 posts
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stevieg
Ok might have stuffed that link up, try

fetcheveryone.com/blog/59834/2025/6/500428
LBAC Si
LBAC Si
5 Jun
9:12am, 5 Jun 2025
312 posts
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LBAC Si
Masters stuff - Won the 3000 in 9.42, felt dreadful. Heavy legged, squinty (forgot sunnies), breezy run on that concrete like Bedford track. Ugh. Then had a 400 relay leg later.

Wondering whether to do the Wimbledon 3000m night next week now.

Running eh. Felt a bit more sprightly today.
LBAC Si
LBAC Si
5 Jun
9:24am, 5 Jun 2025
313 posts
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LBAC Si
Nice report @steview Had lots worse finishing photos than that.

One very effeminate Duncan Norveille style 'Chase me' pose, and one where I literally looked grey like death.
LBAC Si
LBAC Si
5 Jun
9:25am, 5 Jun 2025
314 posts
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LBAC Si
Wrong Stevie. Wonder if he'll come for me...
Foppotee
Foppotee
5 Jun
9:32am, 5 Jun 2025
221 posts
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Foppotee
Nice one SG and finishing with what I think the 'kids' call a dab. When I used to work in Maidenhead that track was pretty handy being a good warm up distance from the office and free to use, unlike Bracknell where I am now, there's always a small stress, using it without paying!

My work have started one of these month long Global Steps competitions on the 2nd of June which was annoying as I had done 70k in Sunday's race and now I am in a recovery week! There's a conversion chart with some questionable rates, gardening being one, I mean there's potting tomato plants and then there's laying a patio! It's actually quite motivational though, I normally combine my commute home on the bike with the days session if there is one but yesterday I cycled home, had dinner and then went out again and did the full session plus a little extra!
Sorequads
Sorequads
5 Jun
11:20am, 5 Jun 2025
240 posts
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Sorequads
Love the parkrun/reps combo @LBAC Si. 3000 - felt dreadful, heavy legged. Won 😂

How does the bike help with the step count though, @Foppotee?! Good that work are doing something to motivate the masses.

Great to see you back racing again, @stevieg.

Monday - 8M starting at very easy and progressing to easy. 8:15 average. Weights after - possibly went a bit heavy.

Tuesday - 5 & 3M recovery double.

Wednesday - tasty looking session on the plan: 8 x 800 (2’), 1 x 1600 (after an extra 2’). Feeling pretty tired and generally quite immobile before, but the usual lunges and leg swings seemed to help. Warm and windy later afternoon, in spite of being in the shade of the trees but the racecourse and river. Would undoubtedly found conditions a little easier in the morning.

First few ok, hovering around 6:00 pace, but it got hard pretty quickly. Averaged 6:10s for the 800s but was 6:2x by the end. 1600 farcically slow with a 6:41, but never mind, the effort was there. 11M at 7:23 average which is still a solid session considering the first 60s of reach recovery was a walk.
stevieg
stevieg
5 Jun
11:34am, 5 Jun 2025
611 posts
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stevieg
Meaty volume sesh that SQ. Especially mentally hard too with a mile at the end so well stuck out.

Two x 3miles for me as recovery yesterday. Watching others who'd raced Tuesday do a 10miler (!). Though to be fair I had a tight spot in one glute, but then that was there before the race let alone after!

And today at Slough 6 done and 4 later.
Sorequads
Sorequads
5 Jun
11:40am, 5 Jun 2025
241 posts
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Sorequads
Agreed re the mile - tough to step up in distance!
Muddyfunster
Muddyfunster
5 Jun
12:00pm, 5 Jun 2025
23 posts
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Muddyfunster
Excellent race @stevieg with all the grass, dodgy surfaces and gates. Nice tension transitioning to relief finishing picture.

Funny how a 5 second gap to the next finisher puts you out of sight in that photo too. I finished 7 seconds ahead of someone recently but in my mental picture of the finish he was tucked in behind me.

That’s a very fast session @Sorequads. To echo your remarks about sleeping poorly after a midweek race, I have that after every club session on a Tuesday, which finishes at 8pm. After shower and food late on, I struggle to sleep. Wednesday tends to need just a recovery run and a nap.

Congratulations on the win @LBAC Si.

@Foppotee there’s a trip to the moon in June competition at my work …

My session this week was a moderate 30 mins at marathon effort on an up and down loop. Came out around 6.40 mins/mile like the flat, head windy one last week that was around 20 mins. I like these runs under threshold - low recovery needs but seem to super charge aerobic development. Combining them with threshold and above efforts at parkrun seems to sit nicely as the ‘effort’ proportion of a 40 mile week.
stevieg
stevieg
5 Jun
8:16pm, 5 Jun 2025
612 posts
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stevieg
@LBAC Si Love that your average V50 3k is still slightly faster than my pb 10+ years ago :)

@Foppotee Apparently lane 1 of the Maidy cinder track is long. And it's not a great surface either is it.

I joined Sandhurst once for a fun track evening at Bracknell track in what must have been 2011-12 sort of territory.

A really weird evening where you ran 2 events with a really mixed ability field.
I think I did a 1k race, in 2.57, with what I can't be certain of but know was a wayyyy too fast first 400m then 10mins later a 400m.

Had one of the faster guys in my heat, was a bit behind with about 100m to go and assumed i'd out pace him, yet didn't. I did 60, he did 58.

One of the races had a little kid in it and some oldies. A really surreal affair.

I have never forgotten how disgusting a feeling racing a 400 flat out was. Lungs literally obliterated.

I'm sure a fella once said on this thread that in his younger days they did 400m reps at 60.
But i'm pretty certain that's absolute elite training so i'm certain he was mistaken. Unless he meant a max of 2 and with 10mins in between!

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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