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!

Wednesday, 24 October 2007

running into the sun



long steady run over the big sandhills and through the pinewoods.
i guy called DAVE caught me up after i had been running for 2 hours,and he was surprised at how long i'd been out for.anyway thanks for pulling me along for the last couple of miles.=2.23.14

Link to pictures of southport 360 degree image

Tuesday, 23 October 2007

BRITNEY,PUT ON YOUR RUNNING SHOES AND RUN!


ON ROAD TO SELF DESTRUCTION!

Running gives you plenty of time to think,and i was thinking how lucky we runners are.
running gives us a great sense of achievement,self discipline,freedom and awareness of our environment.it gives us a great respect of nature,and i think running makes us a better person.
i was thinking of all the pop stars and celebs on the road to self destruction,of how they have fame fortune and everything,yet are stil
l not happy with their live's
i was thinking BRITNEY PUT ON YOUR NIKE RUNNING SHOES AND RUN,RUN ACROSS THE DESSERT,FEEL THE SUN, THE FRESH AIR, THE WIND ON YOUR FACE,THE BEAT OF YOUR HEART! RUN UP INTO THE HILLS AND LOOK INTO THE DARKENING SKY,SEE THE STARS SHIMMER ABOVE. NOW BRITNEY YOU ARE ALIVE WITH NOT A CARE IN THE
WORLD, SO RUN BRITNEY RUN!!!













Touch me,take me to a higher place !

Reflections on the natterjack seaside 10k


quite happy with my run on Sunday,ran the first 4 1/2 miles with team mate mark clarehugh.mark ran sub 2.40 in the London marathon so i knew i was in good company.felt the pace was comfy upto 4 miles,then at 4 1/2 m mt legs went! mark pulled out over 30 sec on me in that last 1 mile 1/2.
i think my legs just filled with lactic acid,after all am only in my base faze of Arthur lydiards training,so after I've done the anaerobic training latter on i should be flying!
well lets hope so!!!

mon 22
ran over sandhills and met up with club,8 x hill efforts,then ran home steady.felt ok after race. = 1.55

tue 23
easy-steady run over sandhills,working on pose tech.
beautiful afternoon and the sun was quite warm for the first part of my run.
=1.28

Sunday, 21 October 2007

NATTERJACK SEASIDE 10K RESULTS

NATTERJACK SEASIDE 10K SOUTHPORT 21 OCT
SUCCESS 35.57 AND FIRST IN MY AGE GROUP,12th PLACE OUT OF 450 RUNNERS.
MY FASTEST TIME IN 3 YEARS AND AM ONLY IN THE MIDDLE OF MY ARTHUR LYDIARD BASE TRAINING.
LYDIARDS TRAINING WORKS THAT IS FOR SURE.
CONTACT ME IF YOU WANT TO KNOW MORE ABOUT MY TRAINING,
YOURS IN RUNNING, THE ALIEN LIZARD
VIEW MY RACE
LINK TO RACE RESULTS

Friday, 19 October 2007

LOOKING FOR A GOOD RESULT AT THE NATTERJACK SEASIDE 10K



FRI 19
FELT REALLY GOOD TODAY!
ran 6x 120m on grass,working on leg speed and running pose tech.
then ran home at 10mph
good sharpening session! 33 mins

sat 20 easy run over sand dunes.36.29

Thursday, 18 October 2007

Run a Faster NATTERJACK SEASIDE 10K


Tips to run a faster 10k,
have a good warm up,run steady for 10 mins then do 2 strides at race pace.
Don't set off too fast at the start,because of adrenalin many runners charge off only to die a death after the first mile when there legs get full of lactic acid,try to hold back abit for the first couple of minutes. better to be passing runners throughout the race than have runner after runner pass you.
settle down into a good pace,work at turning your legs over at a fast cadence and don't think about your stride length.land on the balls of your feet,not your heels,run tall,chest pushed forward,shoulders back and head up.
THINK LEG SPEED! LEG SPEED!
if there is a strong head wind try to run in a group,take it in turns to work into the wind then go to the back of the group for shelter before pulling though again,work together.
always take the shortest route,there are no prizes for running over distance!
once you get to the last mile really push hard now,try to get the last bit of energy out of your legs.
last 200m,time for a final sprint,push all the way to the line.
GOOD JOB! YOUR WORK IS DONE!
TRY TO PUT SOME WARM CLOTHES ON AND HAVE A GENTLE JOG.
ENJOY YOUR' NATTERJACK SEASIDE 10K'

Wednesday, 17 October 2007

harrock hill

LINK TO HARROCK HILL
ran thr dirt paths round parbold and harrock hill,over 4 main climbs,my legs felt stiff at the start and the cold and windy weather did not help,lucky for me i felt better after half an hour and finished strongly.lets hope i can warm up faster when i run the natterjack seaside 10k on sunday. 11.9 miles =1.36

Tuesday, 16 October 2007

a better way to run;check out pose tech now

pose tech

true amazing facts about distance running



true facts about thehttp://www.comdig.com/index.php?id_issue=2004.47#18961 human runner

NATTERJACK SEASIDE 10K 21 OCT 2007




put in a gentle run,over the sand dunes.needed to relax after a hard days night [ sounds like a beatles song] working my socks off!
thoughts of sundays seaside 10k kept coming into my mind.
= 1.13

Monday, 15 October 2007

running with the S.W.A.C. TEAM




on a wet and windy night,it was a evening for the strong of mind or maybe just plain stupid!!! 6 x long intervals with club and then a very wet run home.
max speed 12.6 14.1 miles = 1.53

Sunday, 14 October 2007

easy run


ran with mad dog tess for 40mins in the sandhills, worked on pose tech
=0.40
total the the week = 9.18

good week of training again,
increased the amount of tempo running to over 1 hour.
got the seaside 10k race next sunday which will be a good indication of
how the lydiard training is going.

Saturday, 13 October 2007

20 miles round southport


ran a big loop right round the boundary of southport, this inc 4 miles of sandhills but the rest was very flat and boring, so boring that i did 6 x 5 mins at 9mph+ to keep myself a wake!!!
still felt a bit tire from wed-thurs runs, but held my pace to the end.
20.01 miles av8.1mph 2.27.37






this is my friend frostie, he is single and looking for a date! any offers girls?
[he's got a lovely head of hair!]

Thursday, 11 October 2007

ALIEN RUNNER DEFIES GRAVITY USING POSE TECH!



RUNNING IN A GENTLE RAIN I SET ABOUT PUTTING IN A NICE STEADY EFFORT over the parbold countryside,it felt peaceful and quite with only the sheep and cows for company.
went over 4 main climbs on this off road coarse inc the climbs of stoney lane,hunters hill and harrock hill. worked at cranking the legs over fast and imagined being lance armstrong riding to victory over an awesome mountain climb. 11.4 miles =1.33
plus a run with my wife up stoney lane and back down over the fields to parbold. =22 mins

fri 12 core training,

Wednesday, 10 October 2007

here is a picture of my beautiful wife niz,as its her 30th birthday today.


wed10 todays run was a combined leg speed and tempo run[not sure mr lydiard would have approved of this].
started with 10x120 m downhill on grass,when your doing a high mileage it can take a long time to warm up and each one of my 120m got faster ending up with 15.9mph , my fastest yet!
the aim with this session is to work on pure leg speed.
after a 10min jog i ran 4 x 1 mile at about tempo pace,i used the park where there will be a 10k a week on sunday.
tempo pace mile 1, 5.57 mile 2,5.53 mile 3,5.49 mile 4, 5.49 1 min rest between efforts.
i was happy with the result; seemed a bit strange not to be running my miles flat out like in the summer,felt like t could have run about 10 miles at this pace.
im hoping i can run the 10k in around 35 mins just off this base training, will have to wait and see.
total for the day 9.09 miles =1.08

Tuesday, 9 October 2007

running on the roller coaster sandhills

"HEY MAN ITS A BEAUTIFUL DAY"!
it was a beautiful afternoon after early morning rain,infact the sun felt quite warm for this time of year. was thinking of you guy's out in the states who had a bad time running your marathons in the heat.
i put in a easy run over the big sandhills
and enjoyed being out in the fresh air =1.12

Monday, 8 October 2007

week 6 base training


mon 8 oct ran down over sandhills and then met up with the club, we put in about 8 short efforts.max speed 13.6
ran back with john.finding the pose running style very good,running alot smoother now . 14.36 miles =1.53.59
looking over the results of the liverpool 10k, i noted that a guy i beat by a minute in a 10k trail race 2 weeks ago ran just over 36 mins and peter roome [from my club]who i beat by 1.44 in the trail race ran just on 37 mins,so it looks good for me getting a 35min 10k in a couple of weeks.
my training seems to be going well,had a couple of days last week[tue=wed] when i felt tired but came around by the end of the week. i highly recommend trying out the pose style of running,check out ' pose tech' for more info and video's.

Sunday, 7 October 2007

working on pose running style


http://youtube.com/watch>v=59Avol296k4
sun 7 short run inc 6x 120m working on pose style
max speed 14mph 5.34 miles av 8.4mph = 38.15
total for week = 8.50

hill run with 1900ft climbing,awesome!!!



http://trail.motionbased.com/trail/activity/4133098

sat 6 this was my day to do a very hilly 16.5 mile run.
felt quite good today, tried to run using the pose running style as much as possible,but i was not very smooth on the downhills.
beautiful countryside and weather, great to be out running!!! good day!!!
16.5 miles =1.59.55
http://www.youtube.com/watch?v=BZsXVf6INc
plus 23 mins running with my wife niz.

Friday, 5 October 2007

pose running


not been very happy with my running style and been getting pains down my legs.
thought i would give the pose running style a go.i headed for the park to give it a go,i was impressed straight away not only was i smoother i was running at a faster pace with less effort.i had been watching some pose running vids last night. i feel very happy right now.
steady run inc 1 mile at 10 mph pose style. 4.36 miles =0.30.43

Tuesday, 2 October 2007

the story of arthur lydiard [click on page to enlarge]

Week 5: of lydiard base training






week 5 of lydiard base training
monday 2/10/07
ran 5 miles over sandhills to meet up for club run,we put in about 7 efforts of about 600-800 m
i did not push to hard just fast aerobic.had a talk to rob ashworth about his win in the anglesey marathon last week! well done rob!
left the gang at ainsdale then pushed the the pace up to tempo for the 3 miles home,was holding around 10mph all the way and it felt good!
think the training is starting to work.
total +14 miles inc warm down =1.56
tue easy run in sandhills with my mad dog tess = 1.18
















wed easy-steady run over the big sand hills,still not recovered from mon run = 2.00.22
found this run hard going!

thur 10x120m leg speed with wind, max 14.8mph plus steady run at 8mph+
stiff legs at first but felt better as session went on. 1.08.03

Monday, 1 October 2007

weight training and running


TOO MUCH WEIGHT TRAINING CAN BULK YOU UP AND SLOW YOU DOWN.
far better to be doingCORE TRAINING WITH HIGH REPS AND LIGHT WEIGHTS, check out this link http://www.pfitzinger.com/cc.shtml