Moraghan Training - Stevie G

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30/12/2012 at 21:39

if you say so Warren....10miles sub 6min miling in training sounds a leeetle sharp for me

30/12/2012 at 21:40

Matt, what a run fella, 2013 is going to be a fruitful one for you by the looks of it. Darren nice work on the parkrun, 17:39 on any PR course is a solid outing especially after the diet has gone to pot for Christmas! - still to do a PR, that's on my 2013 list! They are starting a Delamere forest one, so that's perfect for me.

Cracking little, template there SG! Looks like Seb Coe's autobiography will have to wait for tonight!

30/12/2012 at 22:05
Cheers Warren & Stevie.

The park runs seem to be popping up all over and think they're great.

Fantastic idea on the questions SG, will be interested to see the results..
30/12/2012 at 22:35
Darren apologies missed your park run....nice work particularly laden down with Xmas treats
31/12/2012 at 10:22


  • Total mileage: 1786.53 (the odd number will drive SG mad!)
  • Races run: 12
  • Distances Raced at: 5k, 10k, HM, Mara
  • PBs (not including first attempts at a distance); 5k 17.18; 10k 35.28; HM 1.22.58; Mara 2.49.28

 Top 3 Personal running Highlights of Year

  • Berlin Marathon -  not necessarily running sub 2.50 but the way I ran with a 3 minute negative split
  • PB’ing at every distance
  • 3rd in Kent Coastal Half Marathon.

Top 3 Disappointments of the Year

  • I can’t really complain here and can’t list 3. Injury putting me out for the majority of the first half of the year which was disappointing but overall, I’ve PB’d at every distance, taken on a coach which has given me real structure and discovered a love of the marathon. And on a personal note, got married, had the honeymoon of a lifetime and became an Uncle. 2012 has been a fantastic year!

Thread Members

  • Having not followed the thread in detail this is a tough one but, knowing how difficult the marathon can be, both Dachs & Phil achieving 2.50 marathons are fantastic results; Ian’s low 57min Cabbage Patch run showed great improvement too. Apologies if I’ve missed a blatantly obvious one as there are some serious quick runners on here but these stick out as these are the ones I kept tabs on!
  • Can’t really comment here as only really been here a few weeks and dipped in and out. I’m sure there’s a classic thread story that’ll win this though.
  • Cheesey but I think 2013 is going to be an exciting year for everyone on this thread and with that comes exciting posts and stories!

Race Results

  • 5K: 18:30 – 17.18
  • 10k: 39.18 – 35.28
  • HM: 1.23.15 – 1.22.58
  • Mara: 2.56.55 – 2.49.28

2013 Race Aims (not necessarily just times)

Quite simply for me it’s to achieve a Championship Marathon time of sub 2.45. Got 2 stabs at the cherry with VLM in April and Frankfurt in October.

31/12/2012 at 10:39

Cracking way to start the proceedings Johnas!

Terrific progression times wise, especially off an affected first half of the year! I know that half marathon was a tempo effort too, so naturally that will be thrashed next year!

On the totals section, for pbs, also interested in literally the total of pbs in the can hit a pb more than once for one distance for example...wonder who got the most pbs, last year I'm sure it was Stevie See. This year, no idea.

Off for a 7miler now, but will do mine later

Edited: 31/12/2012 at 10:42
31/12/2012 at 10:56
Stevie G . wrote (see)
On the totals section, for pbs, also interested in literally the total of pbs in the can hit a pb more than once for one distance for example...wonder who got the most pbs, last year I'm sure it was Stevie See. This year, no idea.

6 in total for me - 3 of those at 5k. Overall that's 50% of my races I PB'd at and the rest of my 'races' were either tempo runs (4) or XC (2) so were never on the PB list anyway

31/12/2012 at 11:46

Here's my review for 2012.

Total Mileage: 2510

Races: 29

Distances: XC, Road 5k to Half Marathon.

PB: Age grade of 86.37%


  • Closing out an entire Chiltern league and Met Summer league for the only time in 25 years.
  • Team Gold at the South of England Road Relays at Aldershot.
  • Team Gold at Middlesex Vets XC & Ealing Relays.
  • Individual Gold at SCVAC 10 mile Champs.

Disappointments: Being in two running clubs and not even the fastest V50 in either.

Results: Six 1st V50. 


Edited: 31/12/2012 at 11:47
31/12/2012 at 12:00


  • Total mileage: 2,505 (down on last year's 2,998 due to 72 days injured)
  • Races run: 16 (includes 5 parkruns and 5 XC races)
  • Distances Raced at: 5k, 10k, Mara, Comrades (89.3km)
  • PBs (not including first attempts at a distance); 5k 16.45; 10k 34.29; Comrades Down Run 7:20:27

 Top 3 Personal running Highlights of Year

  • Achieving lifelong ambition of a silver medal at Comrades
  • Breaking 35 mins for 10km
  • Breaking 17 mins for 5k on the road

Top 3 Disappointments of the Year

  • Undoubtedly biggest disappointment was tearing my patella retinaculum 9 weeks before Comrades. I was in the best form of my life and was really hoping for a 6:45 time, but the injury meant I couldn’t run at all for 6 weeks but thankfully it was ok to run on for the last 3 weeks before the race so I could at least salvage a silver (sub 7:30).
  • Missing the entire track season due to knee and back injuries
  • Not being able to have a go at sub 2:40 marathon due to aforementioned knee injury recurring after Comrades and back injury putting paid to a decent Autumn marathon campaign.

Thread Members

  • Best thread performance - I haven’t been on here all year but from what I remember, Phil’s 2:50 at London would be hard to beat. Dean’s 74:14 at Lake V was also one that really stood out for me, as was his 33:03 10km a few weeks back.
  • 2012 Thread poster of the year - Big boss SG has to take this with his continuous and ever present insight and analysis on all running matters.
  • 2013 One to Watch - I’d have to say that I think Dean is going to continue to smash out PBs and that newcomer mattl is going to post some seriously quick times.

Race Results

  • 5K: 17:22 – 16:45 (all parkruns as don’t bother with 5km races and I’m not counting my 16:49 track time from 2011 as I see this as a different event).
  • 10k: 36:01 – 34.29
  • HM: 1:17:08 – Not raced
  • Mara: 2:45:13 – No improvement (See earlier whinge about marathon)

2013 Race Aims (not necessarily just times)

Main goal is a sub 7 Comrades (Up run this year so will be tougher). Other goals are a sub 2:40 marathon, but this will only be attempted in the Autumn. I’d like to think that a sub 75 half is in me somewhere but I think that is still wishful thinking.

Edited: 31/12/2012 at 12:08
Cortina5    pirate
31/12/2012 at 12:15

I'm adding some latitude to this as this year has been mostly about triathlon. Maybe to provoke some discussion


  • Total mileage: 87.5 mi swam, 3010 mi biked, 906.15mi run
  • Races run: Ignoring XC, 9 ( Wok HM, Marlow Du, Marshman HIM, Outlaw IM, LLLR 10km, Vachery sprint tri, 3 'raced' parkruns).
  • PBs: 2 x 5km, 1 x HM, 1 x Marathon (as part of Ironman).

 Top 3 Personal running Highlights of Year

  • Outlaw Ironman distance triathlon. A race for the year
  • Wokingham HM performance. Had a sub 1:45 goal for this, but the pace out of the pen felt good, so stuck with it.
  • Vachery sprint tri (750m swim/16km bike/5km run): 3rd in AG. Was first for swim/bike but lost 2 places on the run. Last year I was always overtaking on the bike/run.

Top 3 Disappointments of the Year

  • Love Life, Love Running festival 10km XC;  not fully recovered from IM. I now know I cannot use a race as a training run. I should have sat and watched.
  • Spraining ankle 4 weeks before Cardiff half-mara. I didn't even bother going.
  • Not cracking sub 20min for 5km.

Thread Members

These are tricky for me, as I popped back in towards the end of the year. Nothing springs to mind immediately, so...

  • Cabbage Patch seemed to be a good thread outing, so I nominate all who wrote reports and managed sub-hour.
  • SG - his thread, and without him the thread would not be.
  •  I hope Darren is going to stick around. A parkrun 17.XX 5km PB on the back of unstructured training bodes well for the next season.

Race Results

  • 5km: 21:35 -  20:22. All parkruns
  • HM: 1:47 - 1:38
  • Mara: 4:48 - 4:38. Neither are fantastic, however this year's PB was part of the Ironman.

2013 Race Aims (not necessarily just times)

2013 is about shorter races for me.

  • Qualify for GB AG team for sprint tri distance - either the Worlds 2013 or Europeans 2014.
  • Sub 90 for HM on the back of training for the above qualifiers.
31/12/2012 at 13:08

quality posts guys

RicF - more golds than Farah and that is some serious Age Grading! Well done chap.

Warren - just 'wow'. I knew missing most of the year from this thread meant missing some serious results and your post goes to prove it. Awesome stuff

Iron - An IM is some serious accomplishment. Well done fella as I hadn't realised.

31/12/2012 at 13:16

Warren 2,998 last year? Sort it needed to find those 2 extra!  2 of your 3 highlights of 2012 are my targets for next the one I'm not including   Pretty sure you'll have a 1:15:xx at least. Up to you to sneak it under.

Ric   86% WAVA, wow! Not even going to look what I'd need for that at my age! Nice crock of trophies too. You'd be top runner in my old club, let alone top V50!

Iron you self depreciating call yourself the back marker, but you do all these other events too...and like Johnas says, a full distance Ironman is serious fare! A cracking year for sure.

31/12/2012 at 13:43

Some disparity in my mileage and races compared to the rest....

Years Mileage – 1756.27
Races run - 37 (and a sprint tri)
Distances Raced at - 400m 1, 4x400m 2, 800m 2, 1500m 4, 3000m 2, 5000m 1, 5K 6, 10K 3, 5M 2, 10M 2, 1/2M 1, XC 11
2012 PBs – 5000 16.25, 5k 16.56 (parkrun 16.45), 5M 28.40, 10k 34.20, ½ 75.37 (6 total)

Top 3 Personal running Highlights of Year
Smashing 10k pb on 1st Jan
- Sneaking into Berkshire team for intercounties
- 75.37 at Wokingham having aimed for 77

Top 3 Disappointments of the Year
- No road pb since May, (but also no serious attempts)
- Regular niggles as usual
- Having an abbreviated track season and only just missing pbs

Thread Members
- Anyone who put themselves through a marathon
- SS - I need someone who also races more weekends than not to be posting
- There's a few relatively new runners who are going to be doing some fast times next year!

Race Results
          Pre-2012 / 2012
400m  55.20 / 55.50
800m  2.01.8 / 2.08.0
1500m 4.13.19 / 4.14.8
3000m 9.20.3 / 9.23.37
5000m 16.58 / 16.25
5K      17.58 / 16.45
5M      29.09 / 28.40
10K     35.34 / 34.20
10M    58.19 / 57.12
1/2M   79.14 / 75.37

A pb on 1st Jan would be nice

31/12/2012 at 14:02

A pause for breath required

Nice to know that the subject material (numbers especially) on this thread have some meaning and value. Unlike some of the gibberish crap spieled out elsewhere on the forum.

Cortina5    pirate
31/12/2012 at 14:20
RicF wrote (see)

Nice to know that the subject material (numbers especially) on this thread have some meaning and value. Unlike some of the gibberish crap spieled out elsewhere on the forum.

I think the yearly running mileage brings it home that miles = smiles.

Some cracking long-distance stuff there from Warren. I imagine we've both been to similar 'dark places' during long-distance training. It certainly ups the mental game.

Congrats on the wedding Johnas. PC2 - some consistent PBing too.

FWIW I did the IM in 12h52min, finishing almost exactly mid-pack. Not bad for someone who probably walked too much in the run feed stations, and took the whole thing relatively 'easy' so they could complete. I was aiming to just finish before the 17h cut-off. Popular opinion is "its about the bike". Fine if you want to finish. Its really about being able to run after the bike. That's where the wheat and the chaff separate.

31/12/2012 at 14:21

(as is my style I'm taking ages penning mine...have it open in a different window ) I've popped in...Crispy, I wonder if this'll be the last end of year where I actually have 2 quicker pbs than you    3seconds over 10m looking a bit dodgy, but a whole 44secs over clearly haven't done one for ages!

Ric...clubhouse and general are basically areas to chat nonsense...I wonder if they even know it's a running site half the time...having said that I expect I'll have been put out to pasture there in a few years by the quality on this thread!

31/12/2012 at 14:38


Stevie G . wrote (see)


  • Years Mileage            3007.5
  • Races run                       13
  • Distances Raced at         5 on road (5k, 5m,10k,10m,1/2m)   ( also xc races)
  • PBs                                 3                     

 Top 3 Personal running Highlights of Year

  1. 10mile race double header on consecutive weeks, 57.09 at CP, and then on course to beat that at the GSR until a 2mile wind tunnel saw it out as 57.27. A big breakthrough, and unexpected after only taking beans off the 5miler a month before.
  2. 9 secs off the 5mile time at Victory 5 in September. Only my 3rd race since the Feburary Half, and first pb course after 2 undulating/hilly courses in the summer. Tiptoed down to Portsmouth not knowing how it'd go, and delighted to pb.
  3. Collecting 4 top 5 finishes over the year, and 7 Top 10s, with a nicely symmetrical 2 xc top 10s in Jan, and at the end of the year too.
  4. Experiencing a range of new races, Great South Run, Southend 10k, Andy Reading 10k, Chesham 5k, and Metros XC, all good new races.

Top 3 Disappointments of the Year

  • Tweaking my back a day or 2 before the Gosport half, when a pb at least would have been on the cards.
  • First time getting hip niggle in spring, meaning that although actual injury days were very few, mileage for 6 weeks or so was reduced, and no racing between Feb and June.
  • Not transferring the 57.09 10miler into the other distances yet. 2x10k flat races have been windy, missed the half...5k wasn't pb, blah blah! Hoping for no hard luck stories in 2013, and picking some darn fast courses to make sure.

Thread Members

  • Best thread race performance

Some honourable mentions to DT2 and Dean, clearly the fasties on the thread for some marvellous fast stuff. Also to Dachs and Johnas for their marathons.
However, Phil giving the marathon chaps a good 12 years in age, and having a big deficit on them for shorter stuff times, wins out for me. A surpremely planned campaign, the standout being doing a 10miler with me, and then us separating and him doing another 10/11 on his own! Hats off...and certainly taught a couple of younger chaps a lesson or 2 along the way!

  • 2012 Thread poster of the year (with reasons)

Everyone adds value to a cracking thread, the real fasties to amaze us with their sessions, the nothern lads with their insight into races up there that we don't know much about, and the local/localish types for familiar chat about races down this way.

However, he's been here from the start, Stevie See, a top lad who is always enthuiastic and supportive of everyone on here however his current running situation is going.

  • 2013 One to Watch

Dachs I think. A bit of a niggle upset the terrific improvement curve, but he still smashed Gosport. By spring I'm expecting big things. And that's in the context of a thread of pretty good achievers!

Race Results


31/12/2012 at 14:42

Race Results


  • 5K     17.10            17.10     2 attempts, both lapped undulating
  • 5M    28.05            27.56  
  • 10K  35.20            35.20     (2 windy attempts, last one 35.24, tho did get an official split of 35.09 within GSR)
  • 10M   58.24          57.09
  • Half   1:17:59       1:17:53  Gosport would have been interesting

2013 Race Aims (General)

  1. Do More races
  2. Sample some new races, potentially a northern one.

2013 Race Times Aim

  1. Sub 35min 10k
  2. Sub 1hr 17 Half
  3. Sub 17min 5k

I'll stop there with stuff that's realistic now, rather than setting any stretch targets. As last year showed those can quickly go if you get a niggle at the wrong time, or  you get unfavourable conditions on a pb hunt


 ps yes i failed to get it into 1 post

31/12/2012 at 16:06

Total miles 2180
22 races
7 Distances raced..5k, 10k, 5m, hm, Xc, relay short leg in midlands, relay long leg at nationals.
8 PBs

Personal highlights
Breaking sub 80 @ hm then breaking sub 75
Getting a big boost by going sub 16 @ 5k and at the finish addylad telling my time was faster than robT and DT2 PBs. As I hold both in high esteem I am very happy I'm in that mixer.
My recent 10k PB, the build up couldn't have been worse (lack of form, confidence knocked by XC, sickness, poor track sessions in the week before) but managed to put that to one side, focused on the race and had a good performance. I suffered since for it mind but it was worth it.

Disappointments of yr.
XC - haven't got close to turning my road form into Xc form. I used to be so good on Xc that it bugs me I'm weak on it now
A poor summer - in may hit a 15.57 5k then ran 4 more and didn't get close, due to Achilles injury in part but I didn't get close. I learnt a lesson that to get that PB down it takes dedicated speed sessions to the distance and general speed sessions aren't enough
Chingos injury - we were going to push each other this yr and to lose him to a long injury is a shame

Thread performance
There is Philips perfect prep and delivery of the marathon or Steve see PB at abbey dash with that photo of him sprinting to the line eyes on the clock but slightly ahead of both for me is Sebs performances in Xc. I was in same race and finished and thought I would hang around at the line to cheer him in......big mistake as he was already in having beaten me by 80 secs. No fluke as he got better next time out. Made me stand up and take notice of him at Telford. If he can translate the grass to the road..

Poster of yr
Dachs and Steve see. Dachs posting at midnight mostly yet still very funny. stevie see always positive and genuinely interested. After lake vrynwy hm he was happier than I was that I had gone sub 75

One to watch in 2013
Dachs is at a point when I can see some big PBs coming. Injury slowed him down at points this yr and If he stays free he can hit any time he aims for.

......2011 PB. 2012 PB
5k. 18.09. 15.57
10k. 35.34. 33.03
Hm. 83.44. 74.15

Aims for 2013
to build on this yr and to PB at every distance. As I'm a v40 in a month it would be good to finish high in the rankings.

I'm sure I have missed some out and when I read back everyone else's I will be reminded of other good performances from SG , Bus and others plus being amazed at how fast warren trains over long distances

Edited: 31/12/2012 at 16:45
31/12/2012 at 16:50


  • Miles: 2236 (350 increase on last year)
  • Races run: 33
  • Distances Raced: 3000, 5k, 7.6k (relays long leg), 5 mile, 5.3mile (MT), 10.4 (Welsh Castles Relay) 10k, HM, 17.1 miles (Trail Race)
  • PB: 3000, 5k, 5mile, 10k.

Top 3 Personal running Highlights of Year

  • Running sub 36 at the Leeds Abbey dash. Never thought I’d do it and the manner in which I did it pleased me having never ran a negative split.
  • Coming 12th in the Sandstone Trail fell race over 17.1 miles – very prestigious race and beat a lot of rivals despite doing me XC the day before.
  • Running in the Welsh Castles relays, finishing 6th, camping out, meeting new people and the whole team vibe of travelling together for 2 days non-stop. Hard work but great.
  • The PBs of folks on here genuinely gives me huge delight, and they have come thick and fast this year. It’s even better when I get to see them first hand like screaming at Deano to dip under 16mins at the Christleton 5K.
  • ‘Super Saturday’

Top 3 Disappointments of the Year

  • Not running well over the HM, weather played a part but I never seemed to be anywhere near to peaking when those races came up.
  • Mixing the Cheshire XC champs in 5 days will be difficult having been in great form a month ago. But niggles are part of the journey so can’t all be bad.
  • Chingo and RobT getting injuries was a bit of a downer after both had a superb spring.

Thread Members

Best thread race performance:

This is so hard to choose, SG having smashed the Cabbage patch to bits, Dachs cruising through Berlin, Deano going nuts in the last 2 miles of the Lake V half, Philip at the London Marathon, Chingo and RobT ran really well at the Spring 5, Chingo again running at Helsby despite gale force winds, anyone who gave the marathon ago – fair play, Bus and his many V40 wins and PBs along the way. There are loads I’ve missed too! It’ll have to go to Phillip for bossing the marathon a 2:50 is a great return and the way it was planned was impressive – hats off sir.

2012 Thread poster of the year:

Obviously the thread wouldn’t be so useful/enjoyable without everybody’s input, but I think without SG rambling it would soon loose it’s edge. His transparency and honesty about training, motivations and aspirations are quite refreshing.  I like Dach’s, Bus’ and Deano’s inability to spot an innuendo too! Always worth a chuckle.

One to watch

Whether it be PBs or V prizes everybody seems on an upward curve of some sort so it’s a tough call. But I think Dean has only just started, and his 10k time especially will really fall away dramatically (no pressure mate).

Race Results


10:24 – 10:08


17:58 – 17:23

5 miles

30:13 – 29:24


37:10 – 35:51

10 miles

61:42 – not raced.


81:13 – 81:43

2013 Race Aims (not necessarily just times)

3K – 9:49 (be Cheshire Champ again, see who turns up!)

5k – sub 17:10 (May)

5 miles – sub 29mins

10k – sub 35mins (by November)

10miles – sub 59mins

HM – sub 79mins (By September)

Other - Sandstone Trail race – top 10 finish

Oh and if I run a 34:xx 10k I’ll enter a 2014 marathon. You can hold me to that. You heard it here first!

Edited: 31/12/2012 at 16:50
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