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Shaun Moralee
Shaun Moralee was a finalist in the AAA 1500m this year and got his personal best down from 3.46 to 3.41 in 12months... but how he got there and the story behind it makes it even more impressive.
Early in 2009 Shaun became very ill and as knock on effect lost his job and had picked up an injury. When he made his return at the road relays in April he could only make the 'B' team but showed that the raw talent was still there having run very little in a few months. As the summer came closer he took the decision to leave long time coach and link up with former track athlete Vince Wilson. They both planned the season ahead and Shaun found a job on a building site and then the hard work started.....
RunnersLife caught up with the Durham based Belgrave Harrier Athlete as he takes a break after a long, tough summer.
You had a very bad start to the year so you must be happy with how it ended?
I still didn't run that fast and will make sure that improves next year, of course it is hard working on a building site all day and then training but that is just the hand I have been dealt.
How do you fit the training around your job?
I was getting up at 5.30am and going for a run, working all day lugging bricks around and then either a steady run or track session at night.
Were the sessions hard after working hard all day?
Sometimes I would get to the track and want to just go to sleep but after a warm up and some drills I would feel better and get on with it.
Do you have a group to train with?
A. No I do it on my own, sometimes Vince (his coach) will help out by going through 200m but he can't always be there with his own work.
How did the change of coach come about?
A. My old coach was the club coach, when I first joined Durham he was a very enthusiastic guy, always positive and just a great guy who would give up his free time. He helped me a lot but I just felt like it was time for a change and some new ideas. Vince was always there for me, at the end of his running days I was just starting and he would say to me at the start line "I will go hard through 400m for you and then you go for it" and try and help me out. He has trained with guys like Steve Cram etc, so he has a lot of knowledge and felt it was the right move for me.
What were his main changes?
His sessions are pretty similar to most out there but he always says it's what you do in between sessions that make the difference. I will do runs on other nights of the week which will get faster and faster, so the first mile may be 6:30 but the last mile will be 4:50 pace over say a 6 or 7 mile run. Also Vince used to work for Polar so my easy runs are to heart rate now to make sure I run slow enough, a 'shuffle' as Vince calls it.
What is a typical session then?
In the summer say 10x400m in 59/60 seconds with a minute recovery, or 10x300m in 43/44 again with a minute recovery.
What was the mileage like in the summer?
I tried to keep it quite high with hour runs in the week and I even did a 1hour 45minute run the week before the AAA Championships.
You made the final though so were you happy with that?
No not really, I felt I might be able to snip a medal if I had a good day. I just felt a bit tired after the heats though but it was a good experience which will benefit me next year.
Did the racing go well up to the AAA Championships?
A. I could actually get to some races I wanted to do, Vince helped me get to a few meets but only did 2 BMC events and a few local ones so hopefully next year I can get to a few more.
AAA Final Results
1
Jermaine MAYS KENT 3:41.26
2Lee EMANUEL SHEFFIELD 3:41.82
3Nick MCCORMICK MORPETH 3:42.21SB
4David FORRESTER SUTT ST 3:42.65
5Colin MCCOURT DUNDEE 3:43.07
6Chris THOMPSON AFD 3:43.37SB
7Simon HORSFIELD E.CHESHIRE 3:43.68
8Darren GAUSON EDINBURGH 3:44.13
9Shaun MORALEE BELGRAVE 3:45.64
10Frank BADDICK NEWHAM EB 3:48.59
11Ross MURRAY GATESHEAD 3:48.86
12Lewis MOSES DARLINGTON 3:51.72
So what is the plan now?
I am taking a little break at the moment and then I will start the winter training, I will try and make the relay team (Belgrave Harriers) but it will be tough with guys like Wicks, Miles, Sharp etc, all going for 6 places. I will run in the 'B' team though if that's the case as it will be a good session and great to meet up with the team.
Does that include more mileage?
Yes it does, I am really going to give everything from now on. Time isn't on my side so next year could be crucial. I will go over 100miles probably with some tough grass sessions and local xcountry league races.
What sort of sessions?
A typical one would be say 1mile, 2x1k, 2x800m, 4x400m, 4x200m, 6x60m. That is at a park near to where I live and will probably be 3minutes in between the sets.
It is a very 'old school' life style with tough manual labour; do you think this is a help or hindrance?
A. It is tough but I don't need to do weight sessions anymore after carrying bricks up and down ladders all day so there are plus points. It is the way it is and I have to get on with it. Of course it is hard but next year I am going to smash in the training and hopefully make the jump to the next level.
Good luck from all at RunnersLife
Comments On "Shaun Moralee Interview"
we all believe in you shaun!!! you are getting better and better xxx
laura joynes Posted on July 28th, 2010Go on Shaun lad I believe in you as well! You put alot of hard work in and it has to pay off in the end! Good luck mate! Smash it up!
Stephen jack Posted on July 12th, 2010Shaun Moralee
Good guys can be winners and Shaun is a good guy. Honest, hard working and humble. His modesty may have held him back in the past but his attitude and talent will bring him through with the dynamism, expertise and wholehearted commitment that Vince Wilson will provide.This is a team whose time has come and they deserve success.
Ibrahim Thompson Posted on May 13th, 2010just wanted to wish my brother the best of luck for the future...hes a hard worker and with the right coaching and training im sure he will acheive all his goals and dreams...i beleive i him!!
joanna moralee Posted on January 20th, 2010