Moraghan Training - Stevie G - RW thread
21 watchers
24 Apr
9:50am, 24 Apr 2025
199 posts
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Foppotee
Phil - I suppose the obvious answer is just to do the test properly but you have to be mentally ready for it otherwise you'll sandbag it. You likely won't have much left in the tank to do a class afterwards! Your guestimate is most likely conservative. On the bike you can endure more discomfort than in running. I did a run thing yesterday. 9 x 1 minute, split 1 minute hard, 1 minute harder and 1 minute easy/float and repeat. Then the same thing 9 x 30 seconds before another 9 x 1 minute and finishing with 10 minutes tempo and 10 minutes cool down. Floats were around 7:00. Was quite a good session as whilst it was the efforts were never more than 2 minutes the easy sections were just 1 minute so the effort did build over time. 1 minutes 5:41, 27 5:43, 29 5:36, 29 5:38, 15 5:40, 38 5:36, 29 30 seconds 5:09, 15 5:23, 17 5:33, 32 Tempo 10 minutes was around 6:10 pace. |
24 Apr
3:45pm, 24 Apr 2025
275 posts
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LBAC Si
Good session @Foppotee Looks like a steady turn out @stevieg enjoyed the blog. Any reason why you don't wear shorter shorts? Might be more comfortable in the summer etc? Been a bit quiet as been off work and doing bits Last Thursday did 16 x 400 in 70's trying out the Dragonfly v2 Elite. Not too bad I suppose for first turnout Then down to Poole to see the folks, bog standard 8 miler in the drizzle to the beach hut. Saturday - Day trip to watch Palace away (boooooring!) Sunday - same run as Friday, but with Ollie Monday - Lamgmay Trophy with LBAC back home in LB. Hilly 5 mile, he did it as a tempo in 36 mins. Tuesday - 5 x 1 mile at Luton. 5.21 down to 5.10. Recoveries ok though, 2 mins. Got another FNUL at Battersea tomorrow night, so no training tonight |
24 Apr
7:40pm, 24 Apr 2025
563 posts
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stevieg
@LBAC Si people ask that sometimes, but I think half of it is down to me wearing dark lycra pants under the shorts, which makes it look like the shorts are longer. But easy answer is have never looked into the shorter shorts. Any recommendations for where to buy, as no club i've ever run with have had club shorts. The runner, 4th lady I ran behind for a fair while at Maidy 10 had those short slip in sides ones...no lycra under level, so occasional little flash. The running scene needs to avoid me doing that 
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24 Apr
7:43pm, 24 Apr 2025
564 posts
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stevieg
@Foppotee looks some good paces there. Probably me being a doofus, but was trying to work out the number... Took me a min to realise how you'd laid out the split having done 2 sets of 9x1min, but listing just 12 and together...but I got there
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24 Apr
7:50pm, 24 Apr 2025
565 posts
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stevieg
Nipped into the work physio as it's 1) free, and 2) literally about 30metres walk from my desk! Reported back that the hip flexor tightness has nicely eased off, but has been replaced by a slight, but unusual tightness in the stomach. Had wondered, but she agreed it was probably me doing the "Dead Bug" exercise too much...i.e. 3 times a day, not 3 times a week! Makes sense, as it's essentially a deep core stretch and if you're criminally weak somewhere it doesn't take much to overdo it! As seen with my attempts at weights (usually feel it for 3 days just lifting the sort of weight SQ probably lifts with his little finger) swimming (would feel upper body 4-5 days on) and the time I took Lit's advice to "do some Pilates" and overdid it to such a stupid level, I didn't shake the locked hamstrings for about 6months! So I'll stop doing that completely, and do some of the new ones the physio has given me. "Open Book" and "Thread the Needle" are 2 of them. The other one i'm not sure has a name, but is basically an old style footy sort of lunge, with one arm reaching upwards... Combine that with the deep hip flexor one and hopefully all goes the right way. Oddly, post hill efforts on Tue, I've developed a damn sort couple of points on either side at the top/side of my ass. So much so I literally had to limp into the runs today, but once warm, mint condition.... Relaxed about that one - pure exertion thing...hopefully the stomach thing bores off. Will play by ear a session tomorrow, just while the ass bits wear off! |
24 Apr
9:51pm, 24 Apr 2025
5,119 posts
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Curly45
I've just started weights again post races and am feeling it so I do understand. Good you've found an underlying cause. New aches are probably over compensation from other bits being lazy due to overwork. Its amazing how hard bodyweight stuff can be if done correctly. |
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24 Apr
9:57pm, 24 Apr 2025
566 posts
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stevieg
Am hoping the theory applies and the stomach muscles don't decide that they prefer to be in this new tight position! We don't need a long saga here. Not until the next club move
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24 Apr
9:59pm, 24 Apr 2025
567 posts
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stevieg
Actually i have to be careful what I say on here as a fella at the new club found one of my race reports on here and chuckled at me saying how their offroad hilly 10k was "too easy" a team win In fairness, it was as it's the 3rd tier of their 3 simultaneous races! Should be ok, doubt he's sniffing through 100s of posts on here. But let's keep the turnover up in case!! |
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25 Apr
9:04am, 25 Apr 2025
200 posts
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Foppotee
stevieg wrote: @Foppotee looks some good paces there. Probably me being a doofus, but was trying to work out the number... Took me a min to realise how you'd laid out the split having done 2 sets of 9x1min, but listing just 12 and together...but I got there I wasn't going to bother listing out the float paces. I have another sessions scheduled today, 5 x 8 minutes of threshold build. Not sure I am ready for that! |
25 Apr
9:11am, 25 Apr 2025
652 posts
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Forrest Jooligan
I took last week off completely after Newport until parkrun Saturday and the rest together with regular ibuprofen settled my shin sufficiently to go for it. Was very pleased to run 21:37 which was a course PB on my 3rd run there of the year. Back in March 2016 I ran 21:47 there though doubtless it was in the context of a big mileage week. Sunday was spent gardening. Woke up with a sore throat & runny nose on Monday but ran through it: 6.8M, Tuesday 6.6M. I felt OK for the first 5 miles both days but HR was slightly elevated & the last couple of miles my legs were really aching. Cold was going by Wednesday so did 10.6 & again legs ok til about 8 then it was a struggle for the last couple of miles. A night on the beers seems to have sorted me out though 😆 8M along the Camel Trail from Bodmin yesterday as wu into 6x1K off 2’30” easy. Ran the K reps as 500m Tempo/500m Hard To save @stevieg any confusion 😉 Rep time (pace/pace) 4:40 (7:41/7:00) 4:29 (7:38/6:48) 4:24 (7:28/6:42) 4:19 (7:31/6:24) 4:17 (7:20/6:26) 4:18 (7:20/6:31) Felt like a decent session. Shin a bit sore today but cold is definitely gone. Saw the re-mastered & restored Pink Floyd: Live at Pompeii film yesterday at the iMax in Plymouth. Thoroughly recommend it if you’re a fan. |
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