Latest posts by Johnas

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Moraghan Training - Stevie G

Posted: 27/04/2015 at 13:15

Just ducking in and great to see some lovely race results from SeeMan, Scott, Bus and especially Lit - lovely to see you yesterday and bigger times to come from you with such strong training partners!

As most have seen, good day out for me yesterday. Finally broke the 2.40 barrier. Went self coached and as such totally changed my training around with a much more endurance focus and longer base building phase using HR and, due to life/work/family, a much more relaxed approach to my training with only 2 sessions a week (although they were high mileage). Cashed it in in the final 10km and never felt so strong in a marathon, averaging 6 min/mile for the final 10km. 

Result was a 4 minute PB and gun time of 2.38.37. Glad I can now put that to bed and am really looking forward to having some family time


Moraghan Training - Stevie G

Posted: 13/04/2015 at 20:32
Just noticed that Dachs. I can assure you MP is not 5.45. Neither is it 5.55 which that 10km averaged. 6.05s all the way

Moraghan Training - Stevie G

Posted: 12/04/2015 at 21:04

live and learn indeed Bus. The 'learn' being next time you get taken by someone in footie shorts, slide tackle that mother fecker to the ground 

Nice long run SS. Conditions sound atrocious! Big mileage though - same as me for the past couple of week but I have an excuse with VMLM looming!

Today was the last big effort. 30km averaging 6.21; 10km easy (6.55av); 10km MP (5.45av/36.37); 5km easy (6.50av); 5km threshold (5.36av/17.24). couple of warm down km make it up to 20 miles for the day.


Moraghan Training - Stevie G

Posted: 10/04/2015 at 22:57

Bus - my usual fair the day before any race day is 30 mins with 6-8 x 80m strides at the end at race pace and then about 5 mins at race pace towards the end of my race day warm up. that's usually enough to get the legs loosened off and in the right mind set i find. Good luck for Sunday!

nice reps Deano AND SG. After all, it's all relative. Me and SG being the lanky streaks of pish that we are are never gonna monster short reps like Dean does.

Those mile reps looked tasty to me Dachs. A nice place to be at the start of your training period but im sure you know that bearing in mind you know what works for you as far as periodisation goes.

Heres hoping the heel sorts its self out Simon. Youve been knocking out some great sessions.

haha AG. Being recently new to my workplace, i too have an office know it all who wont stop talking. She's harmless enough but sometimes you do wish she'd just put a sock in it.

SS - lovely session mate. great strong finish. i'd be tempted to just play it by ear on how you feel. Follow Dean's advice if you feel it necessary or if feeling good, follow your head.

Finally the last big mileage week for me. I did the last of the Steve Way big BAC sessions - a good one for that last 10k of the marathon and teaching the legs to run when tired:

30mins MP (5.58 av), 4 x 5mins @ threshold/10k pace (5.33, 5.29, 5.31, 5.24 av) 30 mins MP (5.57 av). MP sections obv faster than 6.05 target but i shouldnt think it'll hurt

Plan is for one last 'fast' long run this weekend. 30km: 10k easy, 10k MP, 5k easy, 5k threshold. 

then 2 week taper where focus moves to shorter faster reps with a mileage reduction. Gotta get sharp now!

Moraghan Training - Stevie G

Posted: 05/04/2015 at 21:47
Yep, this will be our 7th consecutive year. Funnily enough though, I've only ever raced it once - the first year we did it. Course is fast but pretty dull besides the Olympic Stadium finish. weather is usually perfect for racing too

Moraghan Training - Stevie G

Posted: 05/04/2015 at 21:13
Some lovely Easter running peeps. Great time PP - proper 'monstering', congrats on the PB AG and decent PR win and racing Simon, Bus & SS.

Sounds lovely up there Bus and you're clearly in your element. Nice long run too SG with all the juggling.

Final 'long' run for me. Well, at least over 20 miles anyway (35km was today's plan). 10k easy @ 6.59min/mile, next 10k @ 6.16m/m (target MP + 15s), third 10k @ 5.56m/m (target was MP of 6:05), 2k @ 5.37m/m (target 5:40), 3k easy @ 6.35m/m. 35km total @ av 6.22m/m. 70+ mile week. VMLM can't come soon enough.

Moraghan Training - Stevie G

Posted: 30/03/2015 at 16:14
Dachs wrote (see)

of course, if we did have a bouncy castle, Bus would either be injured on it, or it would be deflated by the jaws of the dog that is chasing him


Moraghan Training - Stevie G

Posted: 30/03/2015 at 08:46

Dachs - I can confirm it was Beard Assisted.

SG - Agree with Bus. I'd say the profile is pretty much bang on to Wokingham. And being a bit later in the year, weather is usually considerably better than it was yesterday.

Dean - can't blame marathons for the last injury so you can't use that as an excuse!

Top racing Simon and good to see you back being competitive Scott.

Maybe do some x-training Matt??


Moraghan Training - Stevie G

Posted: 29/03/2015 at 18:54

Yes youre right SG - 74.45 is PB so pleased to be 30 secs or so away. It's exactly where i hoped to be 4 weeks before London. And most on here know my training through either Strava or Garmin!

Paddock Wood is a bit marmite. At least for those from my club. Its a local race so turn out from the Harriers is always good. But the Harriers love their off road, muddy, hilly stuff and PW couldn't be anymore opposite. Flat tarmac country lanes with nothing to see except a few Oasthouses and lots of hedgerows. It's perfect for VMLM though in both terrain and timing

Moraghan Training - Stevie G

Posted: 29/03/2015 at 16:41

Actually, the forecast heavy rain managed to stay away. At times the sun even shone through the light rain.

But the wind was considerable for the last 3 miles and straight in the face too. Target was to run 5.45 pace. Finished 13th in 1.15.19 so 5.44 pace  

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