Moraghan Training - Stevie G

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01/03/2013 at 22:42
Good luck to the parkrunners. I can see a sub 17 from SG. I've managed to her out every morning this week for 4 miles at easy pace then out everynight too.

I did 7 @6.30 average tonight but started at 7.15 first couple of mile then wound it up and finished with a couple at 6. i just fancied a good stretch out as I will only be doing an easy 4 tomorrow. Managed to squeeze 48 miles in this week (Mon onwards) so pleased with that. no long run either but should still edge over 60.

easier week next week in prep for Trafford.
02/03/2013 at 06:54

Stevie, you're right, half marathons are tough work. It's bizarre how different to 10milers they are.

For instance, 2x10miler over 2 weekends last Autumn, no problem. 2 halfs over 5 weeks this spring, vetoed. And I'm glad now, as I find once you've smashed one, you lose the impetus to want to go and do that again for a long old time.

I did the Wycombe half 5 years in a row 02-06, missed a year, and then from 08 a new 10k had been created. I'm so glad, as I feel duty bound to race what is such a local race, but a hilly, potentially hot half where you won't get close to your pb doesn't feel a great idea these days!
There is still a nag about doing it though, Marlow half too. but that one would be an even sillier choice. Super tough course, usually nasty conditions, and right in the XC series. Besides, I strangely love marshalling it!


Up at 5.55 today! Shocker.


02/03/2013 at 09:24

You've got to get used to doing a 5k on no breakfast SG!  5.55 am starts are gonna hurt on a Saturday!

It's odd with halves, recovery wise. There can sometimes be no rhyme or reason as to how it affects you.  This year's Wokingham seemed to have quite a long lasting effect, but two years ago I ran my 20M pb just a week later, last year after Paddock's Wood my diary shows a big week with some fast running straight after and I've done 5k races 2 days after Wycombe in the past! Marlow on the other hand always leaves me messed up for a while afterwards!

02/03/2013 at 09:32
Hope the parkrunning went well for SG and Johnas. Parkruns are odd things in a way, I've run 7, but only ever did myself any form of justice in one, which is my fastest by a massive 50 seconds.

Anyway, despite now having one just in front of my house (watching it finish from my window as I type), I am out of parkruns for the foreseeable future. My eldest has started violin lessons, at 9.15 on Saturdays, so while my wife takes him, I have to look after the other one, and watch my local rivals from my window.
02/03/2013 at 11:00
Similar story to me Dachs. I was going to use pArkruN to test my form regularly but with my sons tennis lesson and daughters ballet lessons all at the same time it makes it impossible. Made slightly better by the fact our pARkrUn is hilly and a sub 17 is an excellent return so no PBs would be made on it.
02/03/2013 at 12:32

16:53, for a 17second pb today.

Feels quite odd though, as without ruining Johnas' report, he utterly smashed me today! Phenomenal race from the fella.

However, pleased to lay that down before too much specific 5k stuff, as it showed me my pacing was a bit dodgy.

Mile splits of 5.14, 5.29,5.34, 35secs doesn't even tell the full story.

The first half a mile was simply too fast, and Johnas reckons I was clocking sub 5 pace .

When you do that, you fall away a bit. So hopefully if that gets sorted, there'll be more to come off over the next few months.=

3rd pb in 2013, matches 2012's tally already!

Good little vibe to the race, good course, and nice catchup with Johnas after, once he'd done some more tempo mile reps

i see i'm in the results as Marlow....I best sort that out before someone from them gets uppity

Edited: 02/03/2013 at 12:39
02/03/2013 at 13:10

Nice one SG - cracked the sub 17! Mad first mile though 


02/03/2013 at 13:28

congrats Stevie - another significant hurdle cleared.  Yes that 1st mile looks a little enthusiastic to say the least.   Sort that out and i think you will carve more time off with ease.

02/03/2013 at 14:10
Nice one Stevie! You have always said you like to get out of the blocks quickly! A pb is not to be sniffed at though!
02/03/2013 at 16:15

Good run there SG, congrats on the PB. Next target is sub 16

If you go to the parkrun website and Manage My profile you have an update option and can change yur club there.

To get to your profile:


I ran King's Lynn parkrun and got 18:53 on the Garmin (so almost a minute down on my parkrun PB of 17:55 at Bushy). Aim was to be closer to 19 than to 20 so sub 19 was a bonus. I need to understand why King's Lynn parkrun is 5knad (near as damn) and not 5k as it is super flat and tarmac paths all the way so if it were 5k it would be a super fast one. Garmin says 2m gain. Run was exactly what the doctor ordered: a few runners out front and then a guy joined me and we took turns pushing and chasing down the runner in front. We caught him at 2.5 laps in and I took the lead of the group briefly but soon the cardio-vascular system said enough is enough so I had to drop back a few metres but was kept honest by another fast finishing runner.

Miles were 6:06, 6:20 and 6:10 so better pacing than normal.

Dinner at my old college definitely helped:

Crème brûlée
Gangeneuve Sauvignon Blanc 2010
Vina Eguia Rioja Reserva 2006
Château du Juge 2008
Blandy's Duke of Clarence Maderia
Dow's LBV 2005

Need to make this my regular pre-race preparation


Edited: 02/03/2013 at 16:15
02/03/2013 at 17:11

Well done SG. Sub 17 minutes always notable.

I've got a 10k in Dulwich Park (and surrounding roads) in May.

Phil, after that dinner I'm surprised you could stand let alone race (sorry, run).


02/03/2013 at 17:11
How the other half live Philip! No cigars? Getting back up the pace ladder by the look of it...
02/03/2013 at 17:17

Unfortunately the PC brigade has stomped on the cigars. I wouldn't have one even if there were offered, but there were two really nice, but empty, humidors from days gone by. The guy sitting next to me was called Twink and he specialises in ovarian and placental functions during pregnancy in the horse, the African elephant and the giraffe: good dinner time subjects.

02/03/2013 at 17:45
Cheers for the compliment SG. Good to catch up afterwards too.

Managed to break sub 17 too for the first time. Official result was 16.33 so really pleased with that. Knew I had a good 16.xx in me but never a 16.3x. Knew SG would go off to fast as is his trademark, so had decided before the gun to let him go and settle into a steady pace ASAP. Knew the magic number in my head of 5.28 pace to hit the sub 17 and sole intension was to ensure I kept under that at each split. Happy with 5.10, 5.20, 5.15 mile splits. Got pipped in the last 50m to come home in second. Nice to see a winter of hard training has paid off.
02/03/2013 at 17:59
Nice work on the PB johnas, always good to see a faster final mile than the previous. This marathon training is paying out dividends. Congrats
Edited: 02/03/2013 at 18:00
02/03/2013 at 18:04

Way hey! What a morning!! Who could've thought all this parkrunning could be so exciting!?

A PB at a parkrun SG, looks like you can have your cake and eat it after all! That time will only get quicker once you get some 5K specific work in and don't sprint the first mile!

Johnas, also a top result! Looks like all that winter marathon grind had paid off. Show that marathon training can be beneficial if you keep tabs on the speed work also.

Sub 17 fellas, seriously quick stuff!

Was pushed for time so my 4 miler tempo got changed to a 2 (or 12 mins). The warm up was a bit leggy and the first mile was hard... the 2nd was harder! Felt like all out race pace! Did 5:56 and 5:52. I was totally exhausted once I stopped. Just in case I was getting ahead of myself for Trafford this was a stark reminder to keep my feet on the ground! Off out for an easy 7 later.

Good luck to Dean at the High Legh 10K tomorrow!

02/03/2013 at 18:34

I can certainly learn from that performance Johnas as can be seen from you increasing the pace in mile 3 rather than my drop off! You also used the guy who won for a race, whereas I was watching things happen in front!

I did have a look at the chaps in 1st and 3rd on power of 10. The guy in 3rd was doing 15;xx and 31:xx 5 and 10ks not too long ago, and looks to be finding his way back in, whereas the guy who won, quite bizarrely did a half marathon in the exact same time I did at the second! However, that's a harder course, as well you know Johnas!

I'll try to reign the first mile in next time, and probably that'll come out faster overall. I doubt in the 16.33 league, but then again, the WAVA of my HM pb gives 16.35 for a 5k...for some food for thought!

Stevie, 2miles at tempo pace sounds a better bet to me...perhaps on another day just with a 90sec break, then 2miles again. I wouldn't fancy 4miles on the spin!

Good luck tomorrow Deano, lost track abit with your fastitude...sub 33 job is it?

02/03/2013 at 18:41

What does everyone do long run wise in a taper week? I thinking of a 12 instead of the usual 16-18. That sound about right?

02/03/2013 at 19:05

Stevie, it does, but then over 2hours for a long run seems unnecessary unless you're marathon training anyway.

02/03/2013 at 19:09
Cheers chaps, SG I'm always aiming for a PB, which would mean a sub 33 but I haven't done a lot of speedwork this side of Xmas so I will take a low ish 33. But had a 2k run with my kids for their xc training and I feel leggy but I'm putting it down to normal pre race hypercondria.
Just had a text saying I'm selected for the inter-counties so looks like my battle with Xc has 1 more twist to come.

SS I would only do a 10m in a taper
Edited: 02/03/2013 at 19:11
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