Monday, 31 December 2007

running on new years eve

set out over jon's sandhill loop and did 3 x 10 mins fast aerobic, felt quite good and had a good time blasting over the sandhills. =1.17
since i started the ARTHUR LYDIARD training in the summer i've seen good improvements in my running and my motivation,enthusiasm and enjoyment of running and racing have returned !
my best race this year must have been the through the villages race when my body and mind did every thing i wanted of it.i played the race in my mind the day before and on the day it felt like i was replaying a video,i even ran the time i hoped for. it was a very good day.
so thank you once again mr lydiard for giving back my love of running !
wishing every one a happy and healthy new year !
my favorite running video of 2007
watch this vid to get motivated
for the new season,

Sunday, 30 December 2007

BLACKPOOL MARATHON

After the excitement of yesterdays race i decided on a long easy run.conditions were very good,mild no wind to speak of and with the sun making occasional glimpse's through the thin cloud it was very pleasant to be out.
my thoughts turned to running the blackpool marathon in april. after telling brian i'll run it i can not really back down now! anyway it will be a good incentive to get some serious mileage in!
=1.42
LOOK OUT BLACKPOOL HERE I COME !

Saturday, 29 December 2007

SOUTHPORT WATERLOO A C 5 MILE CLUB HANICAP


I GOT ONE HOURS SLEEP AFTER WORKING THE NIGHT SHIFT AND AWOKE TO THE SOUND OF THE WIND BATTERING THE WINDOW! NIZ DECIDED TO GIVE THE RACE A MISS AND I DON'T BLAME HER,CONDITIONS WOULD BE HARD!
I GOT A LIFT WITH BRIAN AND TRACEY.
THE RACE WAS OVER THE SAND PATHS OF THE FORMBY PINEWOODS,2 LAPS TO GIVE A TOTAL OF 5 MILES.
I SET OFF WITH JOHN SPRACKLAND AND MARK ASHBY.JOHN SET A STRONG PACE WHICH I FOUND HARD TO MATCH BUT BY THE SECOND LAP I STARTED TO FEEL MORE CONFIDENT AND AS WE REACHED THE TURNING POINT INTO THE WIND ON THE SECOND LAP I STARTED TO PULL AWAY.THE WIND WAS SO STRONG IT FELT LIKE I WAS RUNNING ON THE SPOT ! SLOWLY I PULLED IN THE RUNNERS IN FRONT OF ME AND WAS PLEASED TO FINISH IN 31.31 JUST 1 SEC OFF MY HANDICAP TIME ! AS WE MADE OUR WAY BACK TO THE CAR THE WINDS STARTED TO PICK UP TO GAIL FORCE AND A SCRAWLY SHOWER HIT THE WINDSCREEN. LUCKY ESCAPE !
LATER AT THE PRIZE PRESENTION TRACEY WON A PLACE IN THE LONDONMARATHON A ND BRIAN JUST MISSED OUT.NOW BRIAN AND ME ARE THINKING OF RUNNING THE BLACKPOOL MARATHON. FIRST WE HAVE THE 4 VILLAGES HALF MARATHON IN JAN AND THEN THE TRIMPELL 20 MILE RACE,BUSY TIMES AHEAD !

Thursday, 27 December 2007

the big dipper


thur 27th dec
I set off into a gusting wind and rain, out across the sand dunes onto jon's infamous loop.it was hard going at first fighting into the headwind but i reckoned on getting blown home.
half way into this loop you meet the big sandhills the biggest of which we call THE BIG DIPPER no matter how well you are going this sandhill will reduce your legs to jelly and induce some very heavy breathing [ enough to frighten picnickers at the summit on a hot summers day ! ].
with about a mile to go i pass the famous royal birkdale golf clubhouse,tiger woods will play here next summer,i head across the green field and passed the ancient mound to finish the loop. i decide to put in a few extra miles and head for the sandhills on the beach side.not a bad day at the office i think ! ok now click on the NEIL YOUNG video below and blow away a few winter cob webs.
=1.17
photo,NIZ at the top of the big dipper,the royal birkdale golf club can be seen in the distance.

RUNNING THROUGH THE WINTER

Training through the winter is not always easy,you will have dark nights wind,rain, and the cold to contend with !
it helps to have a focus,a goal to aim for like a spring marathon or a summer series.
try to keep a positive frame of mind.be proud of yourself that you have the discipline to carry through your training at this difficult time.soon it will be spring and we can enjoy the sunshine and see the results of our hard training.
BE STRONG !

NEIL YOUNG AND CRAZY HORSE;LIKE A HURRICANE

UNTRACEABLE

Wednesday, 26 December 2007

getting back into the training

mon 24
ran jons sandhill loop,4 mins fast 1 min easy all the way round/
= 1.00
tue 25
christmas day,my wife was working in the afternoon so i got out for a short run,not feeling too good as i am starting with the cold.
i cooked the turkey and even baked a cake and did all the decorations on it, almost proud of my self !
8x 120m leg speed = 40 mins

wed 26
decided to get a long run in even though am still feeling a bit rough,started slow and easy,ran over the sand dunes and through the pinewoods, found a couple of new paths to keep me interested.started to pick the pace up over the last few miles and didn't feel all that bad.
= 2.17

Friday, 21 December 2007

marathon conditioning

conditioning
here is ARTHUR LYDIARD's aerobic base training,which i will follow for the next 8 weeks.
this training will work very well for all distances up to the marathon.
after 8 -10 weeks you move onto power training and then intervals.
2 week cycle
Monday: Aerobic running 3/4 to 1 hour.

Tuesday: Aerobic running 1 to 1.5 hours.

Wednesday: Run hilly course 1/2 to 1 hour.

Thursday: Aerobic running 1 to 1.5 hours.

Friday: Jog 1/2 to 1 hour.

Saturday: Run hilly course 1/2 to 1 hour.

Sunday: Aerobic running 1.5 to 2 hours.



Monday: Run hilly course 1/2 to 1 hour.

Tuesday: Aerobic running 1 to 1.5 hours.

Wednesday: Time trial 3000 or 5000 meters.

Thursday: Aerobic running 1 to 1.5 hours.

Friday: Jog 1/2 to 1 hour.

Saturday: Relaxed striding of 4 to 8 times 200 meters.

Sunday: Aerobic running 2 hours or more.

Tuesday, 18 December 2007

pete doherty to run london marathon

click on to enlarge
pete to run london marathon

the news comes as a bit of a slap in the face to all serious club runners who got reject letters in the post.
what next, kate moss strutting her stuff in high heels and lighting up a new cig at each mile marker in the 2009 london marathon !
lets hope pete takes it seriously and gives the race some respect.i take my hat off to him if he finishes in under 5 hours,but will they drug test him after the finish and will he wear his famous hat ?

Saturday, 15 December 2007

SOUTHPORT WATERLOO A/C NEW YEARS DAY COASTAL PATH RUN 10.30AM



Southport waterloo a/c have been holding a new years day coastal path run for more years than i can remember.
starting at hall rd life boat station at 10.30am and finishing at the fishermans pub at weld rd some 14 miles later.
what better way to blow away the hang over than doing this social run ! you will run over dirt paths pinewoods and sandunes and in the afternoon you can relax over a pint or two in the fishermans rest.
i have run the coastal path many time in training and i think i hold the unofficial record for both ways none stop with 3hours 41 mins.
john burnett holds the unofficial record one way with 1 hour 39 mins

Tuesday, 11 December 2007

ON THE ROAD TO RECOVERY



very little running over the last 3 weeks,due to a calf muscle tear which happened at the end of the preston 10 mile race. the injury was caused by a long term problem i have of turning my feet inwards.back when i first switched from cycle racing to running a use to get bad sciatic pains down my legs. i visited the birkdale chiropractors where doctor fullwood told me that he had seen me out running and that i was pointing my feet inwards . this was causing me to slap my feet down hard sending shock waves up my legs and also causing a twisting action upon my calves .
to change ones long standing style is not all that easy,if i concentrate am ok but if i get tired or don't think about it then i go back to pointing the feet in and my problems start again.
anyway am now back on the road to recovery and plan a slow steady build up. i now plan to reach a peak in june through to end of august, racing the hilly summer evening races from may onwards plus some longer races before hand.
havin had very good results from ARTHUR LYDIARDS base training i plan to put another 2 months of this aerobic base training in from jan - end of feb, power training in march then anaerobic training in april and may.this should get me to a peak for my favorite summer races.
i had entered the longridge 7 mile race this sunday but if I run it now it will just be at a steady pace.

mon 10th dec
core training

MAD DOGS AND ICE BATHS !
tue 11th dec
set out on a beautiful winters afternoon,crisp and cold with a low winters sun barely getting above the horizon.
headed out to the sandhills where mad dog tess got a shock when she dived into her favorite pond to find her self crashing through thin ICE ! i've heard that ice baths are good for you but thought i'd give it a miss !!
tested the calf muscle out by doing 5 mins fast aerobic 2 mins easy all the way round JON'S sandhill loop. we use to think this was 6 miles round untill i got the garmin,only to find out with a shock it was only 4.7 of soft sand and endless sand dunes.
total for the day = 1.18.54

Almost had a Paula Radcliffe moment !
wed 12th dec
steady run round the back roads of parbold and harrock hill,inc 3 climbs.
hope to slowly build the mileage up again over the coming weeks.
awful stomach pains today,blame it on the works Christmas meal ! stomach almost exploded, so cut the run short,just made it to the loo in time!!! almost had a Paula Radcliffe moment. = 1.20

thur 13th
core training

sat 15th
ran with tess over the big sandhills, 4 min fast aerobic 1 min easy all the way round.
running alot better than last weeks run. 11.30 miles =1.36.03

Tuesday, 4 December 2007

PAGON FESTIVAL


I always thought it was a good idea of the pagan's to celebrate the shortest day and welcome back the returning sun, i always find it hard training at this time of year. summer only seems moments ago and its so depressing as the afternoons get shorter and shorter! i look forward to the 21st dec [ shortest day ] and after that spring seems just round the corner.
my calf muscle was sore today,but i think i know what the problem is,i've been turning my right foot inwards and if i keep it pointing straight ahead it feels much better! going to have to work on this. easy run over the sandhills = 40 mins

STONE ROSES,I WANT TO BE ADORED !



click here for STONE ROSES

mon 3rd dec

ran down to meet up with club,there was a really good turn out tonight,we put in 8 efforts and then i ran home with Tracey and john. my calf started to tighten up on the way home,so am goin to do plenty of massage and stretching on the muscle.
=1.49

Sunday, 2 December 2007

herb elliot on percy cerutty, legendary australian coach


click here for the story of the great Percy Cerutty, Australian coach

part of percy cerutty's training was to get his athletes to
do repeated sprints up steep sandhills, years later harry wilson would get steve ovett to do similar training to help biuld his strengh and power!

riders on the storm

click here;riders on the storm,the doors

found my self singing "riders on the storm" as i splashed my way round the sandhills in stormy conditions.
jim " hey lizard, its an awesome day to be out riding the waves " well jim, bit on the cold side,think i'll stick to riding the sand dunes! hey lizard do you take drugs? no jim,i find the the natural runners high is all i need! sounds cool lizard ! anyway jim how you been keeping, well you know lizard i've just been hangin out playing my music and writing a few poems. sounds cool jim.

strange the inner voices in ones mind as you run along !
glad i got the long run in yesterday as conditions are pretty grim!
just a easy run today,hope to start picking the mileage up again next week. = 44.38

Saturday, 1 December 2007

INTERVIEW WITH THE LIZARD PART 2

click here,"HERE COMES THE SUN" ; BEATLES
HOW DID THE TRAINING GO TODAY LIZARD ?
pretty well,seemed to have recovered from the calf muscle injury,so back on track !
WHERE DID YOU RUN ?
well mr hammertime, i ran over the BIG sandhills with my mad sheep dog tess,these sandhills hit you one after another,they would break a weaker man ! i got into a groove as you would say and ran the paths like water going down a stream [ not water down a drain ! ].
AWESOME !
we had to face a very strong headwind on the way out but at least we got blown home and it was sunny and mild which was kind of lucky after the mega heavy rain last night.met the legend that is legendary LEZ [ old drinking buddy ] ,think he was out catching rabbits or something! i did 4 mins fast aerobic 1 min easy all the way round the sandhills. for a total of 1.34.58
I'M IMPRESSED LIZARD !
well you know hammertime am impressed that you can dance in your baggy trousers !

Friday, 30 November 2007

INTERVIEW WITH THE LIZARD



strawberry fields for ever; the beatles,click to view video

interview by D J HAMMERTIME and RUN MC
HOW LONG HAVE YOU BEEN TRAINING THE LYDIARD WAY ?
i have now completed 12 weeks of arthur lydiards base training and its time to reflect on my training,
has the training worked? yes, i am running to a much higher level than the past couple of years.
how has the training gone so far ? quite well,i made a mistake early on by pushing the pace too much on the long runs, i started to get pretty tired ! so i had to back off the pace a little.
what have you learned from this training? the important's of aerobic training and that its still possible to race very well just off this base training.
what advise would you give to any one following arthur's training program;if you want to race at your best you have to get the miles in,there are no short cuts.try to aim for 10 hours per week, stick to the training and you will see results, be prepared to feel tired at times,run within your self and be patient.
the next stage of arthur lydiards training is the hill training where you do the hill bounding,high knee exercises etc,well i have to come clean and tell you i cheated a little by fitting in the lydiard hill bounding exercises into my hill run each week.so i have decided to put in 6 weeks or so of increasing tempo pace work into my training before i move back onto arthur lydiards anaerobic training.
i had my best year running in 2003 when i was doing long runs of an hour and a half up to 2 hours with tempo pace intervals of 5=6 x 5 mins or 5-10-15 mins fitted into these long runs.
i think this will give me a good transition into the anaerobic training next year.

Thursday, 29 November 2007

leg speed



MIKE
brought out the interesting subject of the importants of a rapid cadence when running,in his blog yesterday.
most of us lope around with a relaxed cadence and don't think to much about leg speed. look at any top runner and you will see there legs are really turning over, 90+ revs often 95- 100 rpm.
lance amstrong's [ 7 x tour de france winner] coach chris carmichael knew that a faster cadence was more efficient,gave greater speed and produced less fatigue.chris got lance to retrain away from big gears and slow rpm and into very fast cadence and moderate gears,the rest is history!you only had to see lance in the time trials or climbing through the alps to see efficient he was,awesome comes to mind.
ARTHUR LYDIARD knew the importants of good leg speed many years ago and had his athletes doing a leg speed session even in there base training .
how to do arthurs leg speed session 10x 120m
find a good grass area with a slight down hill that will give you at least 150m to run on, warm up well then run about 120m downhill think leg speed,don't worry about your stride length.the idea is to turn the legs over as fast as possible,at first it will feel like you have resistance in your muscles stopping you but with time you will develop faster cadence, not only will you become a mor efficient runner you will also have a fine sprint when it comes to the end of a race.
try this session once a week at first,starting with 6 x 120 and build up to 10x 120m with 3 min between efforts.

Wednesday, 28 November 2007

The long and winding road

click here; THE BEATLES"long and winding road"
first long run since my injury, took it pretty easy at the start but got into a steady pace in the second half. revisited some of the old twisting roller coaster roads of harrock hill i use to cycle round back in the 90's.
leg seemed to hold out,which was a big relief !
felt very tired at the end,finished running in heavy rain and the dark with 2 hours 14 on the clock. = 2.14




thur 29th nov

ran jon's sanhill loop,did 4 x 5 mins at tempo pace with 2 min rec.
=1.03

Monday, 26 November 2007

INJURY !


In the last couple of miles of the preston 10 race i felt my right calf muscle tighten up,i did not think much of it at the time,but the next day when i went training the muscle felt painful .
i thought the muscle would loosen off as i ran,big mistake! i joined in with the club session and on the second effort i felt something snap [ like a piece of sting breaking] i was reduced to a hobbling walk.
i did not try running again for 5 days. i massaged my muscle did strengthening exercises [ wobble board and one leg calf raises, and gentle stretching .
WHAT WENT WRONG?
i think i had been a bit lazy and missed out the calf stretching exercises,that and the extreme cold and damp plus racing in shorts was enough to cause the damage.
i am now hopeful to get back into full training in the next week.

24 nov sat
first run back, started with walking then tried jogging, calf muscle still felt tight and painful,
was quite upset as looks like injury is worse than i thought.
30 min walking and 10 min slow jog.

25 nov sun
woke up to find calf felt a lot better, did easy run of 4 min running one min walking for a total of 40 mins.
26 nov mon
only slight pain in the calf muscle so managed to run steady for one hour over the sandhills.
still doing lots of strengening exercises and stretching,happy to be running again, you bet !!!

27 nov tue
steady run with 6 x 200 m downhill leg speed
=41 min

Sunday, 18 November 2007

preston 10 mile road race


click here to see my race

success, i ran my fastest ten mile time in over 3 years, in very cold,damp and windy conditions, proof yet again that the lydiard training is working very well.
click here for race results; preston 10 road race,

Monday, 12 November 2007

week 11 lydiard base training




it was pretty dam cold and dark out tonight,and it seems summer was only yesterday!
my legs are feeling kind of empty and i feel abit of a wreck right now.
bit worried i might be getting low blood iron like last year,so i've started taking liver tablets as a insurance policy.anyway i think i'll give my body a easy week after next week when i will have done 3 months base aerobic training.
ran down to meet club then ran home the long way to give me 15.22 miles

tue 13th nov
easy run over sandhills with tess,tried to work on recovery = 1.14

wed 14
steady run over the parbold hills = 1.32

thur 15
leg speed session 6x120m 5.33 miles =42 mins

fri 16
core training

sat 17
just a easy short run today as i am running the preston 10 mile race tomorrow.
ran over the sandhill loop with tess. = 38.50

Saturday, 10 November 2007

running up that hill

click on link below;
"running up that HILL" music

BEACON PARK X/C
finished 27th today,had a great start as i was leading at 100m ,maybe not a good idea ! found the mud tough going! didn't feel that great today,it felt like i was running just to get round and didn't have it in my legs to really push it.
but still my best x/c result since 2004 when i finished 22nd in this race.last year i came 37th!
got a really strong team as there was 6 of the boys in front of me today,with rob berry 3rd.

Wednesday, 7 November 2007

Tuesday, 6 November 2007

fire in the sky


mon NOV 5
on a dark windy night its always nice to know that you are going to meet up with your club mates for a training session.as i set off from home i was greeted by loud explosions and flashing,burning lights in the sky.yes it was bonfire night and it sounded like i was running through a war zone.we did a session of 8 x short intervals,both tracey and brian who raced with me on sunday complained of sore legs,me i was not too bad,all my long runs in the hills of parbold seemed to have helped.
ran home with john and rob.
14.36 miles = 2.02
tue NOV 6
easy run in sandhills with tess.
still very windy and getting cold.
oh i hate the coming of winter! =1.26
wed 7th
good steady run over the hills of parbold, felt ok;
13.18 miles=1.45

thur 8th
very windy almost gale force,not a nice day to be out.
10x 120m leg speed=45.51

fri 9th
core training

sat9th
beacon park x/c 27th

sun 11th
easy, run with steve james round pinewoods,then ran home over the sandhills =1.44.07

Sunday, 4 November 2007

through the villages 8.5 mile race


had a fantastic run today, with 900ft of climbing over 5 hills this is a tough little road race, i felt strong and smooth through most of the race and was amazed to average 5.57 pace [10.1mph].
there was a high class field of hill runners out today so i was very happy with my 19th place.
our ladies team did fantastic and won the ladies team.
this arthur lydiard training is working so well,and am still only 2 months into his base training.
thank you arthur lydiard for saving my running career.
I RAN THIS RACE SOME TEN YEARS AGO,AND REMEMBER SPRINTING IN NECK TO NECK WITH SOME GUY,I GOT TALKING TO HIM FOR SOME TIME AFTER THE RACE,LATER MY FRIEND SAID DO YOU KNOW WHO YOU WERE TALKING TO? I SAID NO, MY FRIEND SAID THAT WAS RON HILL ! AND I WENT WOW!
8.5 MILES =50.40

LINK TO MY RACE



















click on document to enlarge

Saturday, 3 November 2007

willing to win


sat 03
put in a gentle run over the sand dunes.
its THROUGH THE VILLAGES RACE on sunday,which am kind of looking forward to.
it starts with a mile climb then rolls along over the hills,fining back down the hill we start from.
=39.191

Friday, 2 November 2007

could you out run T-REX ?

CLICK ON LINK BELOW TO FIND OUT !
would T-REX out run you?













breakfast run!!!
what is the highest speed you have reached?

Thursday, 1 November 2007

endurance ,hill run

thurs 1st nov
easy-steady run round parbold countryside. kind of felt tired today,so did not push the pace.
met i guy called phil who ran up hunters hill with me.
got the THROUGH THE VILLAGES race on sunday so am going to cut back on the miles for a couple of days.
12.11 miles = 1.44

Wednesday, 31 October 2007

halloween run




















wed 31 oct
leg speed session 12x 120m

max speed 15mph 6/3 miles 47 mins
steady run in sandhills 1.04 mins

Tuesday, 30 October 2007

ARTHUR LYDIARD TRAINING

mon 29 oct
WITH THE CLOCKS BEING PUT BACK TO BRITISH WINTER TIME IT MEANT I STARTED MY RUN IN THE DARK.
I ran 6 miles to meet up with my club,i was met by a heavy shower and a strong gusting wind.
by the time we started the club run conditions were improving and i started to enjoy the session.
we did 8 short efforts.i then ran home the long way and finished with almost 15 miles.
am starting to feel quite strong and fit now,am planning to run the THROUGH THE VILLAGES 8.5 MILE HILLY RACE THIS SUNDAY.IT SHOULD BE FUN!
14.92 MILES =2.01

tue 30 easy run on roads,worked on pose tech,
= 1.03

Sunday, 28 October 2007

hill run, 2000ft of climbing



sat 28
had a really great run, ran over the dirt paths,fields and hills of parbold,total of 5 climbs in all.
i think that maybe even ARTHUR LYDIARD would have been proud of me.
felt quite strong and really enjoyed myself.
this marks 2 months of ARTHUR LYDIARD base training,and i can start to feel the benefits now.at times i have felt very tired,but i've made it through this far.
running is not just about training the body but also the mind to.i think these long runs make me stronger both in mind and body.
link to my run,motion based.
15.96 miles =2.01.43


sun 28th easy run over the sandhills =50.20

Total for week=9 hours 14mins

MID LANCS CROSS COUNTRY LEAGUE,LEYLAND RESULTS



LINK TO RESULTS

Friday, 26 October 2007

RUN FASTER AS YOU GET OLDER!





DON'T LET AGE GET IN THE WAY OF YOU RUNNING FASTER, AMAZING TRUE STORY!
CLICK LINK







" I KNOW AM NOT A HOPELESS CASE"

ARTHUR LYDIARD LEG SPEED TRAINING

FRI 26 OCT
Ran out at 9mph av, then ran 10x 120m.working on leg speed. max 14.99 mph
ran last mile back at over 10mph.
these leg speed sessions are really paying off,put in an awesome sprint at the end of the 10k race last sunday when a guy came along side of my with 50 m to go i kicked again and blew him away wth my leg speed,awesome! av 8.4mph 5.95 miles =42.16





BLOWING IN THE WIND,MY FRIEND!