Stevie see


Latest posts by Stevie see

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Moraghan Training - Stevie G

Posted: 23/09/2014 at 21:43

Parli Hill? Oh well, ROAD TRIP!

My 10K PB (35:51), I ran 18:10 for the first 5K. But that is the only time I've run a negative split, where the course hasn't forced my hand (4 Villages HM is downhill last 5K). Poor pacing comes from overestimating training in my experience. That's where I've come undone.

Did 2,3,4,5,5,4,3,2 min today with the group. WAY faster than last Tuesday on my own on the road.

2 (5:35), 3 (5:39), 4 (5:41), 5 (5:40), 5 (5:41), 4 (5:37), 3 (5:25), 2 (5:07). Avg pace in brackets. It does tend to come out a bit quicker than reality when on the track, but still pleasing.

 

Moraghan Training - Stevie G

Posted: 23/09/2014 at 14:04

Great session SG, road reps you can go by effort more than pace as the road always costs a bit of time. Nice to be back moving quickly again. Let's see if you enjoy that session in months time!

I had another decent week in terms of quality rather than quantity.

M - 7 miles

T - 2, 3, 4, 5, 5, 4, 3, 2 (mins @ tempo)

W - 8 miles

T - 10 x 60s

S - Northern Road Relays 6.3K in 22:25

Sun - 15 @ 7:15avg

As for a 'thread out' (I assume this is a race meet not us all turning gay) how about the National XC? It's in Nottingham so accessible for most. Always an amazing race. I'm doing the national relays too in Mansfield. My favourite event of the year!

Moraghan Training - Stevie G

Posted: 20/09/2014 at 22:12

Evening folks,

Had a tough week this week but turned out for our B team and ran first leg. Each leg was 6.2K, I ran 22:25 which I was pretty pleased with. Went through 5K in a SB equalling 17:38, last K was 3:42 though so obviously the wheels were falling off.

Matt, nice to see your lot turn out, never seen them there before?

Our A team came 11th, 17yr old on 1st leg, ran 18:18, 6th fastest of the day!! Quicker than all of the winning team members. Not bad for a tin pot outfit from a backwater town! I was 411th quickest of the day.... some work to be done!

Moraghan Training - Stevie G

Posted: 14/09/2014 at 17:49

Matt, that sounds like a tight abductor. There are quite a few stretches to help this, as I have tight abductors too. This one is really good. https://www.youtube.com/watch?v=ksMn8IxaENo You've probably come across these guys 'Kinetic Revolution' they know there supplementary work inside out.

I ran first leg in the NW road relays, Our A-team were 9th overall, 1st Cheshire team, My B-team was 33rd, 3rd Cheshire Team so came home with a nice bronze medal.

Course was crazy, lap of a track, slight downhill, then a crazy downhill, straight back up and back to the track. Led to splits of 5:16 and 6:23!! I ran 12:58 for 3.6K, none of it was easy, had to dig deep but worth it.

Followed up by 16 miles at 7:19avg today. 50 for the week.

Well done to Rob who ran really well yesterday and who's calf seems to have got the message. Did a warm down with him and another really good vet, then they got into some V50 competition thing and razzed up a hill and left me!!

Moraghan Training - Stevie G

Posted: 11/09/2014 at 20:44

Rest up Bus, hopefully when the it's a bit of post race tightness.

Got the North West road relays of Saturday, I'm in the B team as the youngsters have come of age, even though most are waiting till the northerns I'm still in the B team!

Did a session of 6 x 1K off 2mins. Reps were 3:34, then 5 x 3:30. Felt pretty hard to be honest but an easy 4 miles recovery tomorrow.

Moraghan Training - Stevie G

Posted: 09/09/2014 at 21:24

Decent tempo on the grass tonight - 10min (6avg), 7.5 (5:55avg), 5mins (5:50avg), 5mins (5:45avg).

Bloods said iron was ok, just low white blood cells, but they ruled out anything bad. Just said 'it's probably a case of that's how I'm built' but that working in a school my immune system is so strong that I can stay healthy with a low amount of white blood cells. Sounded odd to me.

Love those snaps Bus! Did a share the video of the GMR where I started lurching on Nell McAndrew at the end? Got totally busted!

Moraghan Training - Stevie G

Posted: 08/09/2014 at 19:59

Great Racing HM boys and SG. Post holiday binge and your squeeze out a sub 80! You're a machine!

Good to see lots of 10K chat on here, I'm aiming at running a quick one 2nd Nov hopefully, but depends on a few things, if not... Leeds Abbey dash again! Hopefully we can all share ideas and spur each other on. Had another decent week this week, despite early week being recovery focused after the 10K pothunt.

M - 5miles

T - 7miles

W - 5miles

T - Tempo 6min, 4 x 4mins, 6mins

F - rest

S - 15miles

S - 8miles

Most encouraging thing was the LSR was at 7:10pace and it felt a breeze, even at the end I was having to focus on not speeding up. NW road relays this sat but hopefully another 15-16 Sunday LSR. Starting to feel fit again.

Bit of a medical question, has anyone had their blood tested recently. I was feeling tired had my bloods done which found that red blood cells were very low. I've subsequently found out this is common for endurance athletes as we have more blood plasma which dilutes the red cells. I heard Cavendish had 6litres more blood plasma than your average Joe?

Moraghan Training - Stevie G

Posted: 05/09/2014 at 21:45

Nice one, Johnas. Good to see you're positive about your comeback.

I agree with Dean, find whatever floats your boat. I was saying this to a training buddy last night. You have to weigh how much of your life to can limit/give up to chase PBs. I've had a toss year for PBs but still enjoyed it pot hunting, had a go at a fell race and I'll always enjoy heading down the track for training.

Moraghan Training - Stevie G

Posted: 04/09/2014 at 21:42

Ric, glad things are a bit more positive. Same to IC with the achilles problem.

SG, 60 mile weeks, sessions are not, I would say you need (deserve!) to do some races. Remember I did my 35:50 10K PB solely off 8 weeks of 65 miles and no sessions. Pure endurance. I bet you could still rattle out a savage HM. Plus the XC season looms, they are pure races and will liberate you of times and splits.

Dach, nice session. I love timed sessions and 5min sessions are always a good hard (but comfortable) session.

Today we did a grass tempo of 6mins, 3 x 4min, 6min. Felt great after feeling ropey all week after the 10K Sunday. My main aim this week is to rack up a good long run. I looked back and I have gone over 12 miles for 3 months! Lazy bas***d!

Moraghan Training - Stevie G

Posted: 02/09/2014 at 19:49

RE the lifestyle thing, I find running best when work is super busy and I'm in tight routine time wise, I literally have no choice when to run so I run the only time I can. When on holiday things get a bit loose and there's too much time sitting about.

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