Moraghan Training - Stevie G

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17/02/2013 at 22:42
Stevie G . wrote (see)

Women And Veteran Adjustment (WAVA)

It is World Association of Veteran Athletes, thought you could sneak one in and et it go by un-noticed.

18/02/2013 at 07:55

Bluenose, I can remember that stressy adrenaliney feel, even from leading the bootleg races I won a few years back. Nowhere near your past standard though. Must be even worse when you're working at such a high pace!

Edited: 18/02/2013 at 08:02
18/02/2013 at 16:36

Where is everybody? Out running?

decent long run yesterday - 19 miles @ 7:12 pace. Felt really easy so my endurance is clearly strong at the moment. Made nice too by the lovely sunshine yesterday. Legs weren't too sore either when up at 6.00am for my 5.5 mile recovery run either.

How about everyone else?


18/02/2013 at 16:42

4.8 mile recovery run at 9 m/m pace so seriously easy and a proper recovery. Track session planned for tomorrow, first since I went to HX track with SG on June 22nd: best part of 8 months ago. Will try some 1000s at 6 m/m pace.

18/02/2013 at 16:52

Literally back on track Phil! That's great news. Let the Relay training assualt begin.

18/02/2013 at 17:39
Great run there johnas.

I was hoping to get out for a jog later but may have to miss today. Got up this morning and my arm and leg is bloody sore due to yesterdays dive into the gravel.
Now after spending the afternoon at the local hospital with the wife who was having her 28 week scan, we then got 50 yards from home and a van ploughed into the side of us. Now back up at the hospital getiing the missus checked out after whacking her head on the side window.
Cortina5    pirate
18/02/2013 at 17:50

I hope all of you are OK Matt.

5km easy (slower than 8/mi) recovery run around Eindhoven this morning. No bike in the gym so may try to find a track tomorrow evening.

Nothing like easing in to it eh Phil mind you the good book now suggests 3:35/km for me for 1km reps - or 5:44 in old money. I must do some longer reps, though they'd be on my own and the club track session whilst not 'me' specific is easier due to shared pain.

18/02/2013 at 18:12

9min miling Phil? That must barely feel like moving to someone of your ilk!

4 and 6 today.  Packed day tomorrow, 4miler in the morning, half day at work, so off to do 4x200 at 1500, 90secs, 4miles MP, 90 secs, 4x200 1500 pace...all at the new pace zones.

Then off to watch Arsenal try and not get monstered by Bayern!

18/02/2013 at 18:12

ps Johnas, huge run there!

18/02/2013 at 19:41
Stevie G . wrote (see)

9min miling Phil? That must barely feel like moving to someone of your ilk!

To be fair I picked the muddiest bit of the woods round the airfield so some of that slowness is artificial. I seem to be able to slow down a bit and not worry so much at the moment which has to be a good thing as it is making my recovery runs more of a recovery.

SG, any plans with repsect to the new track? It seemed to be on but I see that it is facing oppostion again.

Edited: 18/02/2013 at 19:46
18/02/2013 at 19:44

you've got a few months til the little summer 5k series. Those are due to be announced this week I believe.

Pending working out who i'll race with for them, i'll probably do a couple of those for some thrills, and a couple fast courses for proper time assaults.

18/02/2013 at 21:55

Just an 8 today, felt good. Lie in today did the trick, and maybe the 10 Peroni I knocked back last night. My 48 days off the booze has reset back to 1 day.

Track session tomorrow, 8 x 1KM at 10K off a minute.

18/02/2013 at 21:59

Phil, missed your edit...surely any new track will be years away...let's see if we're all mad keen and uninjured by then!

Stevie, it's about time you shifted this borderline illness...feels like months!

Edited: 18/02/2013 at 22:00
19/02/2013 at 08:45
Stevie G . wrote (see)

you've got a few months til the little summer 5k series. Those are due to be announced this week I believe.

Summer 5k series is way off, I am worried about the short leg for the 12 stage relay. Top 20 teams get through to the nationals and looking at the 20th team was lead out by Paul Martelletti (admittedly their 3rd runner did 3 laps instead of 2) and the 22nd by Anurahda Cooray.

In 2011 I had an assault on a track 5,000m and in early July I PBed after 13 5k or 5000 since April so basically a 5k race each and every week for 3 months.

Stevie G . wrote (see)

Phil, missed your edit...surely any new track will be years away...let's see if we're all mad keen and uninjured by then!

I expect it will be one of these drawn out affairs that goes on and on and on and then will suddenly happen. There is definitely a push to get rid of the old track but a reluctance to site the replacement and eventually the pressure from the former  will outweigh the latter. 

19/02/2013 at 08:58

blimey Matt. I hope everything is OK with you and yours

19/02/2013 at 09:06

sorry Matt, a mixture of whizzing in and out of this forum meant I completely missed your post! Sounds pretty bad, hope is all right with all of you pal!

19/02/2013 at 12:57

Matt hope everyones unhurt mate that sounds real scary. Lets us know know that the Mrs is OK.

19/02/2013 at 14:38
Yep everything turned out fine. Apart from a sore head from where it hit the window, the wife and bump are fine. Cars a bit of a mess and has been taken for repair. We're told to expect a new wheel, front wing and front and back door.

I never did get out for a run but not such a bad thing as my legs were shattered from Sunday.
19/02/2013 at 15:15

Cars aren't too important when there's people at stake, so sounds good news.

Double done for today. 4miles easy at 7am, and then the bookend just completed.

4x200 at 1500 pace, (32,33,33,33), 90sec, 4miles MP (average 5.59, 1 sec quicker than my new range should start at), 90secs 4x200 at 1500, (33,33,33,34)

Worked it well to do the 200s on the track, and use the 90sec recovery to get to the 0.9mile loop just next to it.

looks fair does on paper, but hitting 1500 pace after a while, and then straight into 4miles at the new MP, and then straight back into more 200s made it a good work out.


Strictly speaking the 1500 pace is 4.42-4.47, which would make the 200s need to be 35/36s, but when you do these you do the pace that comes sometimes, so average 33s felt right.

As the track reps were short and light reps I ditched the headfones for once...that might have helped the form! Last time i did that was with the track session with Phil he mentioned...last August did he say?

Edited: 19/02/2013 at 15:16
19/02/2013 at 15:24

My first efforts at sub 6 pace today. Admittedly it was only 3x1000m in about 3:40 pace but as Johnas says, back on track. Session was deliberately aimed to be easy so that I completed it and beat the target of 3:45 so I can now try again soon and add an extra 1000 or do them a bit faster.

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