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Moraghan Training - Stevie G - RW thread

1 lurker | 21 watchers
24 Mar
4:30pm, 24 Mar 2025
521 posts
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stevieg
I certainly wasn't sure I wanted to google that at first Curly!

I do a small amount of stuff after every run, but it's funny how much used to be standard 20 years ago for footy, that I don't do now. Different sports though in fairness. You weren't in control of when you had to go from nothing to flat out for one huge one!

Week off work this week for no better reason than to get the hol in pre end March.

8.5m single today out to Marlow for most of the now defunct Marlow 10k MT route. Cripping 0.25m 200 feet offroad climb up a footpath early doors, slow bitty woods, then opens out a bit, until the gates by the Thames path. Plus some mud which I for some reason hadn't taken into consideration.
24 Mar
6:47pm, 24 Mar 2025
194 posts
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Sorequads
Off to google some Asian squats! Realise what it is now. I tried to do lots especially after reading the excellent book The Way of the Runner. Demonstrated one at work to a colleague and promptly ripped by suit trousers 😂.

@TippTop look forward to seeing you continue the journey back again.

Good to see some faster stuff and a solid week from you @stevieg.

Good week, @Curly45. I’m looking forward to hearing about your forthcoming race.

The Pembrokeshire trip looked great, @Foppotee. Big rides in there! I saw your Reading strava title and am pleasantly surprised you really did have a beer! Is that something offered to everyone? Great pace at the back end.

Another big week, @LBAC Si. Tidy parkrun first as well.

Forest of Dean race yesterday. Blog here. Great race, although one minor tweak at the end I was not a fan of. Stiff today! 20M for the day, 68M for a relative down week. 8M recovery after work. 8:55s all that was on offer. Squats and deads in the gym. Kept things lighter after last week’s fiasco!
24 Mar
6:47pm, 24 Mar 2025
195 posts
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Sorequads
My super cunning hyperlink didn’t work: fetcheveryone.com/blog-share.php?id=497343
25 Mar
9:48am, 25 Mar 2025
190 posts
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Foppotee
Good week that @LBAC Si, I am sure you could still run a faster half than that Reading one.

@TippTop 8% fat, wow that's low. I'd like to get a fat measurement, the machine in the gym reckoned it was 16% last March, I'll have to try it again now my training has changed and I am about 3kgs lighter. My low mileage running is only about a third of my overal training so all that other stuff helps.

Well run in the half SQ, enjoyed the write up. The beers are put out by a local real ale pub on the hill. Nobody was taking one actually as the racing line is more on the other side of the road and it's more popular with the throngs to come than the sub 90 types.

Plan was to just have a sip but then there was a sudden whooooaaaaarrrr building noise like I was an away goalkeeper about to take a goal kick so had to down-it so as not to disappoint! Not that it was any more than a quarter of a pint mind you!

Recovery 10k this morning, didn't feel too bad.
25 Mar
1:33pm, 25 Mar 2025
255 posts
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LBAC Si
Not sure @Foppotee although 1.15 might be possible on a good day

Great report @Sorequads Like races like those when some clubmates are running too. Entered the Dunstable 5 for early next month - a lot less picture-skew ;)
25 Mar
2:06pm, 25 Mar 2025
522 posts
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stevieg
Fair play on some boozing mid race.
One sip would have me in the bushes chatting and unleashing all sorts of bad stuff.

Good race @Sorequads. Looks the perfect mix of stuff I'd avoid, length, hills AND trail. Obvs I did and enjoyed the Marlow HM in Nov with the first 2, but the 3rd element on top is really asking for trouble!

Saw an old clubmate woman who hoovers up their trophies each year sacrifice an easy win for a one off club only race to also do that race. She was after the England vest.
She is Czech though, so confused me a little. But I assume this England vest stuff is just having lived here for xx years?

Used to annoy me seeing how epic the Berkshire road racing champs are - medals for top 3 at loads of different races, even V40 separate ones! I'd see people i'd beat, come out with tonne loads of medals! But unless I fancied moving to Berkshire or falsify my birth records, wasn't doable.
Bucks as comparison i'm not sure has anything at all, or if they do it;s very hard to find the details!
25 Mar
2:10pm, 25 Mar 2025
523 posts
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stevieg
Re-introduced the tempo as I build back up.

6miles at 6.19 today.
Deffo harder than pre cough break funnily enough! But got it done and that's probably in the same zone still.
But obvs before hand I'd seen some come out 6.15 or quicker. And I'd developed the tempo 3 weeks ago to add in equal amounts of HMP which saw a 6.07/8 average come out.

However, another building block in the right direction. Ran a bit later as off work, so eating now, quick nap, then off to the old / new club tonight!

Am sure it'll be leisurely, so is what the doctor ordered as a double.
25 Mar
3:41pm, 25 Mar 2025
602 posts
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Forrest Jooligan
Good Half-marathons @Sorequads & @Foppotee

Enjoyed your blog SQ & agree the new finish is atrocious.
Bet you shocked a lot of people in those final few miles Reg Good beer skills.

Decent week just gone: 46M with a couple of decent marathon sessions. Wednesday I did 10M with 10/8/6/4/2 minutes all off a minute progressing down from 7:40 to 6:57 as the intervals got shorter then Sunday I did 17.4M@7:53 including 4x5K@7:44 off a K. Thinking that gives me a shot of 3:3x at Newport.
Just 4.5M around the oval today & yesterday although biked in today & yesterday was a weights session too
25 Mar
5:58pm, 25 Mar 2025
196 posts
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Sorequads
Wow @Forrest Jooligan you are coming good at the right time. Two great runs there. Any advice for Newport?

You are a master of the sensible re-build, @stevieg.

Quarter of a pint would be plenty at that stage in a run I imagine @Foppotee 🤣

Legs about the same today as yesterday. Did a fifteen minute roll, loosen, activation in the gym. Didn't really seem to help but hope things might turn a corner tomorrow. 6M recovery at 8:55s. Great to be able to get on trails not usually accessible at this time of year.
25 Mar
7:47pm, 25 Mar 2025
603 posts
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Forrest Jooligan
@Sorequads Not really. It’s a flat course apart from the bridge but will be very exposed if it’s blowy so finding a group & sticking with them for as long as possible will be even more important if it is. You could do a lot worse than running with @Ouchie There’s a lot of lonely running on the Gwent levels which is another good reason to find some company. The out & back section can be a bit narrow if you meet one of the big pace groups.

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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