Stevie G

Latest posts by Stevie G

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How do you determine your marathon pace?!

Posted: 27/05/2016 at 21:12

Quite hard to answer off just the info given so far.

Can you give a few more details.

  • How many years running?
  • How recent were these half marathons, especially the fastest ones
  • Mileage per week, how long at that level
  • Intended mileage of your marathon plan. And which plan?
  • How many days a week running? What sessions make up the week?

As it stands at the moment, the paces are sort of all over the place.

9.45 for easy runs
10 for half marathon racing
12.5 a mile for your intended marathon

They don't quite connect at the moment without more background.

Moraghan Training - Stevie G

Posted: 27/05/2016 at 15:22

Wardy, improvement versus last time is enough for now. Are you feeling a bit of residual fatigue? Dodgy sounding track doesn't help. The Marlow one is pretty plush, but i'd have to say the Watford one is amazing, like pure rubbery carpet, if that makes sense!

Bus,. to the fb chat for that one...

Moraghan Training - Stevie G

Posted: 27/05/2016 at 15:20

Lolza Bus, having done rep 1 without any music, it's just easier isn't it. Even carrying a brick

Luckily, with the ipod dead, my lunch run was carrying the phone too, as the specialist typically chose then to ring! Sat down on a bench and had a convo.


  • Olds don't show anything untoward in ECG 
  • Still thinks there's something a little more than "athlete's" unusual readings going on, but is evading anything concrete at the mo.
  • But...not enough evidence to call it Hyper Trophic CM
  • Therefore, MRI in a year (apparently 6months too little to show changes)
  • Carry on, but monitor any dizziness/palpitations/blackouts (
  • Discussed how you would define "strenuous" for someone like me, is it flat out reps, is it long drawn out half marathons...
  • Just said don't do anything "extreme", and i confirmed he meant versus my usual, rather than by normal non runner's standards!
  • Mentioned parkruns, he sounded relaxed. I think i'd be way more comfy with those than half marathons for the forseeable..but it's about building up, mentally too!

So erm, decent I suppose, but with them leaving enough disclaimer to say "well, we did say not to overdo it..." if something went wrong!  Hopefully the bits of anxiety that kick in, especially when not at work will ease back to how they were pre the last letter!

Moraghan Training - Stevie G

Posted: 27/05/2016 at 09:48

emailed the ECGs over, so fingers crossed for a mix of them not losing the email, getting it to the doc, and the doc reviewing them and saying no family history of HTCM!
The combo of that cracking track session and bad news would be a head scratcher.

Moraghan Training - Stevie G

Posted: 27/05/2016 at 09:46

Scott, seemingly nothing can hold you off doing monster reps, you quickly get back into it once the worst is over!

Sesh 6, 8x600m at 3k pace.
Took the longer option of 2mins for recoveries (was an option of 90), as I remember when I did 800s at 3k, and not many that it was really demanding...

1.15 was how 400s came out in this zone, the other week, so I vaguely thought add a second to round it up, which'd make it a nice clean 38secs per 200, for a target of 1.54 ish.

Came as 


whether you just take the above, or add the odds and sod 100ths, we're averaging upper mid 1.52, so happy with that

Felt the toughest of the 6 sessions so far. Harder than the 5k pace 8x600 with 2x400 and 2x200 after, and harder than Tuesdays 8x600 at 5k pace.

I've always thought it's one thing rampaging 200s and even 400s at the higher intensities, but any higher distance mixed with intensity and you're working pretty hard!

Bungled the warm up a bit, insanely getting lost a little, so ended back at the track with 4miles already racked up, rather than 3, so just did a few strides, and off.

Not one for the purist, ipod died, so had the mobile in one hand playing 90s dance hits

Moraghan Training - Stevie G

Posted: 26/05/2016 at 15:06

A few people swear by 3 sessions a week, be it 2 reps, one tempo, or 2 and a race, but Moraghan was hot on 2 a week being enough for "Most" people. Got to agree with that

Got nothing special to do on Monday, so if anyone fancies some sort of run let me know...flexi where and when etc, just easy fare will do.

Email back from specialist's receptionist...haven't received the ECG faxes...rang Wycombe, they say they sent them. They'll send them again.

Why don't these people do things on email!


Moraghan Training - Stevie G

Posted: 25/05/2016 at 20:14

Simon, have you measured the route, or just concerned they are short from your ferocious reps!!

I think I recall doing a 2.57 1k once, as part of a "fun" evening with Sandhurst, but that would have been a massive 400, and then easing down. Either way, it would be a 5-10min recovery job after that, and a standalone k.
If you're knocking that out, and it's not short, that's massive. Especially on grass, which hasn't that same spring, or feel like you're not working as hard as the track does.!

Dachs, having your one minor niggle for the year I see.  Hopefully the physio was an actual fix job rather than our local chaps "back snap" that works for about a week, then you're back there  (disclaimer, just bantz, he's great)


3rd sesh of run club tonight. Added a few randoms from the HW FB, so we ended up with 8.

Bit more testing than last week, as the pace/fitness range was a bit more spread. So a bit too much waiting around, and I had to scrap some of the intense stuff.

Also realised it can be quite hard at times to explain to people what would seem a very simple principle to us runners.

So plenty for me to think over and scrub up on for next week, when hopefully some of the 6/7 from work who were missing will turn up.

Moraghan Training - Stevie G

Posted: 25/05/2016 at 20:08

Nice enough paces Bus, as knowing you I expect you didn't do anywhere near long enough warm up. And 30secs is pretty low recovery for 200s. I did some 200s after the 400s in my 6x800 session off 30s, and after the treat of longer recoveries for the other bits, you feel 30secs!

Still don't quite understand what quoting 7miles at 6.30 does for you though. If you log that, you'd surely read that as a tempo effort. Or makes you try and "Push" the pace on the recoveries, slowing the actual reps down.

Moraghan Training - Stevie G

Posted: 25/05/2016 at 20:05

Phil, shows how long I've been off the scenes for there to be a race held 3 years that I'm unaware of it. Don't like the sound of it being a different course each year though. That always risks it being inaccurate for me.

Maidenhead was a Wed for years and years, from my first go in 06 through to 10 at least. Think some event was always held there on a Tuesday that made the odds.

Can't beat those short 5ks

I remember a "santa run" at Marlow one year, and was a little suspicious that even wearing all that gear I still got a nice time in! Bloody second though, as some legend dressed in gold shoes stormed it, was away within about 100metres. You could argue taking it seriously isn't really what it's about for this race, but i'm sure some local woman took it even further by wearing shorts instead of the full gear!

Moraghan Training - Stevie G

Posted: 25/05/2016 at 09:37

(ps am aware they've added Cookham in as an extra race - and obviously Marlow 5k i never ran as a Marlow runner). Think they've tampered with the order too...

That's when you know you're getting old, when change unsettles you

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