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Moraghan Training - Stevie G - RW thread

4 lurkers | 21 watchers
stevieg
stevieg
25 Mar
10:13pm, 25 Mar 2025
524 posts
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stevieg
Bigly runs there Jools. You marathon boys can't resist the next one!

Tonight's run was surreal, back in the clubhouse after a good decade - well, I think i've been in there briefly to get some V40 prize at Marlow 7, but used to be in there regularly for club runs.

Got the new vest and glad to find it's the exact same manufacturer and thus same size.
Won't launch that on fb just yet :-)

6.7miles round Marlow in the dark, a bit off road.

Not an ideal day's fare, 9 including 6 in a tempo at lunch and 6.5 tonight, but had to be done to tick off a few boxes, but will make sure I keep tomorrow particularly light after a nice lay in!
LBAC Si
LBAC Si
26 Mar
9:32am, 26 Mar 2025
256 posts
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LBAC Si
Good bit of training there @stevieg and likewise @Forrest Jooligan looking sharp now too, all good signs for the marathon.

Pleased with last night on the Luton paths - 5 x 1200 - came out as 3.58/3.54/3.51/3.48/3.45. Legs felt stronger and coming through the 800 mark at 2.33 for the start then down to 2.25 ish for the last rep.

Then did my usual 10k up through chalk farm to Hampstead and down again. Felt better than 2 weeks ago and definitely felt loads better going up the hill. Saw on strava that was my quickest time up that segment by 30 secs - and I went down one of the segments on the other site over a minute quicker.

Have got to bed a lot earlier this week in a determined effort to sleep better, which I think is helping - but i'm just moving into the 2 months of consistent training now, it was the same when I did that 15.52 out of the blue at Battersea in 2023. Shame i'm away at a festival this weekend when the southern relays are on.

But you have a to live a little ;)
Sorequads
Sorequads
28 Mar
8:35am, 28 Mar 2025
198 posts
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Sorequads
Thanks @Forrest Jooligan. Wonder what @Ouchie’s target is? Good to see you having another good week as well.

Pleased you’re enjoying the club return, @stevieg!

Nice progressive reps, @LBAC Si. Also good to use a non workout run as a measure of fitness (the London one). Quite enjoy such a marker.

Session on Wednesday for me. Probably a day early for the legs post race/long run, but it was on the plan and the only day I could access the track.

3 x 2M (800) from HM > 10k pace.

1600 splits:
6:10, 6:21
6:15, 6:16
6:14, then had to divert half way through last mile just as I was winding it up as something came up. A bit frustrating but nothing to worry about in the bigger picture. 10M total. Hamstring stiff in the warm up but loosened during the faster stuff.

6M yesterday slow with 5 x 60s pick ups. Body creaking a bit. Probably just term dragging on and tiredness building. Final long run later.
Foppotee
Foppotee
28 Mar
10:20am, 28 Mar 2025
193 posts
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Foppotee
A mate from the club was offereing his Newport bib yesterday, a half is one thing but I don't think an impromtu marathon is sensible :-).

Nice progress @Forrest Jooligan sounds very positive.

@Sorequads that's a solid session on tired legs.

@stevieg you seem to change clubs more than Raheem Sterling, are you planning on completing the Thames Valley set at some point?

Good 1200s @LBAC Si

There seems to be a general positive trend in the thread at the moment, long may it continue.

I had a session yesterday, 10 x 2 minutes with 3 minutes easy recoveries. As my Garmin is still out of action, I had my phone getting the GPS in my pocket and an old fashioned stopwatch on my wrist. Hence no lap times and I was running blind.

I thought I was moving ok but GPS says differently! Must be pretty tired as HR was low.
Sorequads
Sorequads
28 Mar
10:55am, 28 Mar 2025
199 posts
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Sorequads
@Foppotee there is also a half and I think you can trade down?

Good to go off watch sometimes, especially when tired.
stevieg
stevieg
28 Mar
6:06pm, 28 Mar 2025
526 posts
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stevieg
Marlow is a freebie, as were my original club, so my club count remains at 4 :-)

Vest is the same size from the same manufacturer, but there's something about it that tells me overdosing on the biscuits would display. Not sure if it's the slightly harder material or lack of words on the front to disguise it 🤪

I could see you doing an impromptu marathon Reggie, and doing well. But then not racing again until 2027.

Keen start there on rep 1 @Sorequads but that can happen on a track for sure.
Was pondering whether something coming "up" is worse than something wanting to come "out" downstairs. Probably not a debate for a family thread.
stevieg
stevieg
28 Mar
6:12pm, 28 Mar 2025
527 posts
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stevieg
Oh yeah last day of a week off work had a slightly lesser lie in (8am) then eventually hauled off to Marlow for some reps.

Last week did 3x1mile off 2mins just about sub 6.00, today's plan was similar, but an extra mile.

First 3 same rep, 5.58, 5.59, 5.58.
Bit of wind just on the slight incline on the route.

Last rep fancied changing direction, and then half way going round a park next to the route, rather than facing a bit of wind on a long straight.

5.52

Did wonder if I should have done that route for all 4 but wouldn't have really worked for where the rep would start and a bit too much along a road that isn't busy, but has a few cars, and cars parked right on the pavement so was happy with choice of route.

Wouldn't say it felt magical, but probably comfy enough without busting juice.

Whatever this slight tight feel is was ok in the actual reps, so will just carry on as well and see if the old favourites reduce it.

46miles Mon to Fri, Sat off, 2 sessions and a longun Sunday is pretty much back on track after a few weeks build back.

Friday track had their last sesh of 13 tonight - swerved this block to prioritise my own sessions and the races. Worked brilliantly for the 5m and 10k late Jan/early Feb, moderate for Bramley, then obvs not done a race since.

Will probably get back involved in the next block as it'll no doubt be in a few weeks, once the club move has blown over as well. Not that it's exactly Man Utd to Liverpool or anything controversy wise 🥰
Foppotee
Foppotee
28 Mar
8:01pm, 28 Mar 2025
194 posts
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Foppotee
Tidy reps SG. I am far too invested in my IM training for marathon nonsense!

Swam 2.7k this morning and bike to and from work. Had planned my run at lunch but cold not be bothered so cycled home and went straight back out. I was supposed to do 64 minutes with 20 minutes at 4 mins per km and then 4 x 2 minutes on hills but hammy is a bit weirdly tight on the side so called it a day after one half-hearted hill rep.

I was again running with no watch so the 20 minute block was to feel went through 5k in 18:48 in what felt like an absolute breeze.
Sorequads
Sorequads
28 Mar
8:08pm, 28 Mar 2025
200 posts
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Sorequads
Set solid Mon - Fri, @stevieg. Mile reps are quite a mentally tough session I reckon, so good work.

The something coming up was a family logistics thing rather than bodily fluids. I’ve no qualms about diving into the bushes for that 😂.

Final long run of the block: 22M at 8:06 pace. Kept it all very easy. Hadn’t really done the maths that this would be 3h. So longer duration than 23.4M a few weeks ago.

Haven’t run this far two weeks (actually 16 days) before a race before but not at all worried. Easy effort and I prefer the feeling of knowing it’s not that long since the previous long to race.

parkrun on the plan tomorrow, although may have to be a solo job later in the day. Anywhere from tempo to all out allowed!
Sorequads
Sorequads
28 Mar
8:11pm, 28 Mar 2025
201 posts
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Sorequads
Very casual sub 19 5k, @Foppotee. Hamstring not a worry I hope. Out of interest, what is your IM marathon PB? And what is the longest you plan to run in the build?

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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