Sunday 25 May 2008

HARROCK HILL RACE SERIES





NEXT RACE HARROCK HILL
WED.MAY 28. HARROCK HILL 1 (R). BS. 7.30 p.m. 5.2m/900' from the Farmers Arms, Bispham Green (GR 497130). £3 on night or £9 for series. Teams free. PM. Over 16. Records: 30.28 N. Leigh 2006; f. 36.38 L. Hayes 2003. Pub; FARMERS ARMS OPEN. Details: Andy Quickfall, 26 Chaucer Close, Eccleston, Chorley, PR7 5UJ. Tel: 01257 450339. Email: andyquickfall@hotmail.com (preferred)

Friday 23 May 2008

10 MARATHONS IN 10 DAYS


THINK RUNNING ONE MARATHON IS IMPRESSIVE, THEN CHECK OUT THESE CRAZY GUYS;
10 MARATHONS IN 10 DAYS! click here
Steve Edwards crossed the finish line first, in a time of 3:27. As such Steve smashed the world record for the fastest time to complete 10 consecutive marathons. His average marathon time over the 10 days was 3:32.05. That’s a tremendous time for just one marathon. For 10 in a row it’s phenomenal, and Steve has rightly secured his place in the World Record Books.

ROB THE TASK MASTER
Sat 24th
http://newsimg.bbc.co.uk/media/images/41551000/jpg/_41551292_walk_416.jpgRob set a gruesome half marathon training session, am not sure if Rob is trying to make me or break me! But we set off over the big sandhills then out onto the beach heading south. our first mile interval was with the wind,but we soon found that the soft sand made for hard work and 6.18 tells just how hard the going was.after two mins rest we headed back into the howling headwind and drifting sand! now this really was a terrible nightmare, putting in a tremendous effort, yet running in slow motion! I felt like stopping after 200m but thought better of it,I ran on Robs shoulder before putting the boot in over the last few yards, the garmin showed 7.02, this must be what running THE SAHARA DESERT MARATHON is like, 2 more mins rest and we set off again, this time i felt better and slowly pulled away from Rob reaching the mile in 6.02. we then ran the final two miles through the pinewoods , 6.11 and 6.07 before heading home over the sandhills, that was one tough workout,glad its over, should make racing seem easy!
5 x1 mile = 2.12.35

Fri 23rd
Steady run = 24 mins

Thursday 22 May 2008

GETTING BACK TO SPEED


RAN 6 X 1/2 MILE SELWORTHY HILL LOOP WITH ROB, WAS SURPRISED TO FIND MYSELF HITTING 12MPH UP THE HILL ON MY 3RD EFFORT AND FINISHED WITH MT BEST TIME IN OVER 4 YEARS! THE SPEED IS RETURNING!
6 X 1/2 MILE, 11/2 MIN RECOVERIES; 2.37 2.49 2.31.5 2.48 2.39 2.42

RADAR LOVE

SMASHING P.B.s


USING DANNY DREYER'S SECRET HILL RUNNING TECHNIQUE I TOOK A WHOPPING 35secs OFF MY BEST TIME FOR RUNNING UP PARBOLD HILL! AWESOME IMPROVEMENT,
I PLAN TO UNLEASH THIS SECRET WEAPON AT NEXT WEEKS HARROCK HILL RACE! CAN'T WAIT!
Wed 21st
run round parbold and harrock hill off rd = 1.33
Tue 20th
steady run with STEADY EDDIE over the sandhills = 1.10
Mon 19th
ran down over the sandhills and did 4 loops in the pinewoods which included 2 hills per lap with the club. ran back with Rob = 2.08

check this out!


Tuesday 20 May 2008

PAULA RADCLIFFE IN TROUBLE

Radcliffe named in Olympic team

Paula Radcliffe
Radcliffe will have another scan on Wednesday

NEWS STORY SENT IN BY STEADY EDDIE;

World marathon record holder Paula Radcliffe has been named in Great Britain's Olympic team despite concerns over her fitness.

The 34-year-old is on crutches after an MRI scan revealed a muscle pull which is giving her pain in her left hip. She will have a further scan on Wednesday. MORE

IF ONLY PAULA KNEW ABOUT CHI RUNNING, MAYBE ALL HER INJURY PROBLEMS WOULD BE OVER AND SHE COULD EXTEND HER CAREER WITH MANY MORE WINS TO COME.

Thursday 15 May 2008

RETURN OF THE GANG OF 4



The tranquil setting of Haigh hall was the start of our summer race campaign, Rob mcgrath drove Sarah Niz and me down to Wigan for the New 4 mile race series organized by wigan phoenix.
We had a good old trek to the start deep in the Haigh hall forest. there was a feeling of the alps or Pyrenees! the densely populated trees towing up above us and the path winding and twisting upwards into the distant horizon, the atmosphere was laid back and friendly, I had been suffering with post marathon blues and was hopeful that some race adrenaline would get the blood flowing and put some life back in the old legs.
Paul Carrol started us off and we surged forward, i was surprised to find my legs feeling pretty good as we made are way up the challenging ascent, passing the first mile in 6.15 with rob just behind me.Soon we were on familiar territory as we approached the hall, it was at this point Rob came past me like a fast moving express train, i jumped in behind with a few other guys for the ride.
Not far behind Niz and Sarah were rising to the challenge of over coming gravity! Niz short on training due to a demanding job was finding the hill hard work but gamely fought on , Sarah had undergone special training with Jon singleton on the infamous sandhill 6 which includes the dreaded Dig Dipper! But she too was finding the climb hard work especially as she had to run without her ipod due to new health and safely rules.
Up front Rob was pulling a group along inc me, at high speed as we took advantage of the downhill. We then turned right and headed towards the hall for the last time, Rob has a slight lead on me now but i slowly clawed him back as we reach the hall only for him to surge again on the final downhill. Rob hurtles into the finish recording a last mile of 4.52 leaving me in his wake !
Rob finishes in an excellent 11th 22.51 just 1 min 47 secs behind the winner Andy Ward wigan phoenix, I finish 16th 23.07 feeling strong on the hills but legs lacking speed on the downhills, maybe a few more weeks of recovery from the marathon will fix this !
We walk back to see Niz and Sarah finishing, first its Niz 34.59 her first time at haigh hall, then Sarah comes into view, enjoying the descent to finish with a respectable 36.50
Brian Grice will be pleased to learn the course measured 4.05 miles on my G.P.S. The race was very enjoyable great fun and well organized and thanks go out to PAUL CARROL and all at WIGAN PHOENIX, make sure to make it down for the june edition, you will not regret it!

RESULTS
h:m:s)0:23:075:41 pace
Distance (mi )4.06
Moving Speed (mph)10.5 avg.18.3 max.
Elevation Gain (ft)+358 / -358

GPS Signal QualityExcellentMB Gravity Web Service

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TRAINING FOR THE WEEK
Sun 18
easy run with JON round the sandhill 6 = 1.00
Sat 17
HALF MARATHON TRAINING, steady run over the sandhills for one hour then 5 x 1 mile selworthy rd hill loop at 1/2 marathon pace, 5.56 5.56 5.55 5.56 5.53 with 2 min recoveries.felt like hard work at the start of the miles, 3rd mile was the hardest and felt like i was on my last legs, but came around and felt stronger on last 2 efforts. = 2.04
Fri 16
Core training
Thur 15
6 x 1/2m with Rob. we used the selworthy hill loop and planned to run at 1/2 marathon pace or faster, felt quite good after the race yesterday. 2.56 2.52 2.49 2.56 2.47 2.42 with 2 min recoveries. ran back at marathon pace. =1.02
Wed 14
afternoon
4 miles vic park, 1 mile at 9 mph
Evening
HAIGH HALL 4 MILE RACE SERIES 16th place 23.07
Tue 13
easy run sandhills = 37.42
Mon 12
Ran down over the sandhills to meet up for club interval session, 8 x short hills, legs heavy, no energy, got lift back with Rob =1.37

Wednesday 14 May 2008

haigh hall 4 mile race series

http://www.southportwaterlooac.co.uk/news/HaigHall13_6_7.jpgTonight I AM RUNNING IN THE NEW WIGAN PHOENIX HAIGH HALL 4 MILE RACE SERIES AND WILL BE HOPING FOR A GOOD RESULT.
I'VE STILL GOT A BIT OF THE POST MARATHON BLUES AT THE MOMENT,BUT HOPEFULLY THE ADRENALINE WILL START TO FLOW TONIGHT! MY 4 MILE P.B. IS 21.31 SET BACK IN 2003 AT THE CHORLEY 4 RACE SERIES. LAST YEAR I MANAGED 22.32, SO MY TARGET IS TO BREAKTHROUGH THE 22 BARRIER BY THE END OF SUMMER! I BELIEVE THE COMBINATION OF ARTHUR LYDIARD TRAINING AND CHIRUNNING WILL HELP ME ACHIEVE THIS.

GREAT CHI RUNNING TIP


ChiRunning Tip of the Month
by David Stretanski

ChiRunning Tip - Feeling an Efficient Lean Exercise:

Sometimes it is hard to tell if you are leaning from the waist or from the ankles. Try this exercise:
- Stand tall and lean (bend) at the waist. Notice where the weight in your feet is. Usually it will still be in the middle of the foot or even in the heels. Note that you can stand in this position without feeling much forward pull; and that your back is working to hold up your torso.
- Now stand in your ChiRunning posture, drop your focus to your feet and lean from the ankles moving your nose forward just 1 inch. Notice how the weight has come forward to the balls of your feet or to your toes. Also notice how you feel the pull of gravity forward. You are leaning so your foot is on the gas pedal. But you are not moving so you must also have your foot on the brake. The brake is being caused by the tension in your ankles. If you consciously shut off this tension in your ankles, you take your foot off the brake and you must fall forward.

This exercise helps to feel how inefficient leaning from the waist is. It also highlights how tension in your ankles is a form of braking.

You can also use this exercise to feel the impact on the lower back/hips/glutes and quads when moving while bent at the waist. Stand tall and lean (bend) at the waist. Now take step and notice what you feel. You will likely feel many of the back/hip/glute muscles and quads tensing in an isometric contraction to stabilize the torso with each step. Take a few steps in succession and get a sense of the impact to the body.

Sunday 11 May 2008

PSYCHODELIC DARK CONTINENTS


DARK CONTINENTS VIDEO
DARK SKYS STEALTH HUNTER


ARE YOU THE HUNTER OR THE HUNTED?
DO YOU LOOK FORWARD TO THE CHALLENGE OF YOUR NEXT RACE,
OR FEAR DEFEAT AND FAILURE?
DO YOU CHASE DOWN THE RUNNERS IN FRONT OF YOU OR FEAR THE PEOPLE BEHIND YOU, COMING PAST AND LEAVING YOU BEHIND!
IF YOU ARE THE HUNTER YOU WILL MEET YOUR CHALLENGES WITH CONFIDENCE AND POSITIVE THINKING, IF ON THE OTHER HAND YOU ARE THE HUNTED, YOU WILL LIVE YOUR LIFE IN FEAR BURNING ENDLESS ENERGY, WORRYING ABOUT DISASTER , FAILURE AND NEGATIVE THOUGHTS.

SUN IN THE SKY

Sun in the sky you know how I feel
Reeds driftin on by you know how I feel

It's a new dawn
It's a new day
It's a new life
For me
And I'm feeling good

Fish in the sea you know how I feel
River running free you know how I feel
Blossom in the tree you know how I feel

Dragonfly out in the sun you know what I mean, don't you know
Butterflies all havin fun you know what I mean
Sleep in peace when day is done
That's what I mean

And this old world is a new world
And a bold world
For me

Stars when you shine you know how I feel
Scent of the pine you know how I feel
Oh freedom is mine
And I know how I feel

It's a new dawn
It's a new day
It's a new life
For me
And I'm feeling good

Saturday 10 May 2008

FATIGUE SETS IN !


Training for the week
BEEN FEELING TIRED after the Waterloo 15k, infact far more worn out than after the MARATHON! hopefully I will start to pull things around by next week when I have my first evening race of the year at HAIGH HALL!
Sun 11th
easy run with Jon round the sandhill loop,we could hear distance rumbles of thunder and were greated with light rain before the finish of our run 1.00
Sat 10th
Easy run over the sandhills with tess, plus 12x stride outs on grass, max 14.4mph
Fri 9th Nice relaxed run round PARBOLD and HARROCK over the fields and dirt paths with just one hard effort up Parbold hill [off rd] 10.11sec.
= 1.42 + run with Niz up stoney lane. = 31.49

Thur 8th
Robs interval session we ran 3 x 5 mins along the coastal path cycle track, with Steady eddie and NIZ came along on her bike! had to really push it to keep up with Rob, still tired from mondays race, beautiful sunny evening =40 mins
Wed 7th
easy steady run over the big sanhills with Tess the dog. feeling knackered ! warm weather is here at last. =1.39
Tue 6th
Run with NIZ over the sandhills. Niz has decided to run a Tri event [ swim 150m/cycle 5k on grass/run 2.5k] with Sarah so was keen to get some training in.= 45.50

Thursday 8 May 2008

summer racing

IT IS NOW THE START OF THE SUMMER EVENING RACES, SO I PLAN TO FOLLOW ARTHUR LYDIARDS Continuation of Racing program;
Road (Non-race week)
Monday: Repetitions 1 mile by 3 or 880 yards by 6.
Tuesday: Aerobic running 11/2 hours.
Wednesday: Time trial 3 miles.
Thursday: Aerobic running 11/2 hours.
Friday: Fast relaxed striding 100 meters by 6 to 10 times.
Saturday: Time trial 3 miles.
Sunday: Aerobic running 11/2 hours or more.
Road (Race week)
Monday: Wind-sprints 100 meters by 16 to 10 times.
Tuesday: Easy fartlek 1/2 to 1 hour.
Wednesday: Time trial 1 mile.
Thursday: Fast relaxed striding 100 meters by 4 to 6 times.
Friday: Jog 1/2 hour.
Saturday: Race.
Sunday: Aerobic running 11/2 hours or more.

Tuesday 6 May 2008

ROCKET RONNIE O'SULLIVAN RUNNING TO VICTORY

RUNNING CALMS ROCKET RONNIE'S DEMONS

Ronnie O'Sullivan

STORY SENT IN BY RUNNING JON
Road to recovery: Ronnie O'Sullivan is a changed man

Ronnie O'Sullivan, once snooker's most troubled star, has swopped the Priory for a pair of running shoes to beat the mood swings that threatened his brilliant career.

Twice former world champion O'Sullivan trains daily and the world No 3, who was 31 on Tuesday, has posted such promising times for the 10k, he aims to set a 'celebrity' record in the Great North Run.

O'Sullivan said: "I've had enough of spending £100 an hour on therapy sessions - I thought I might as well get a pair of trainers. It's the best therapy I've ever had. I wish somebody had told me that 12 years ago."

Depression has been O'Sullivan's great enemy since his first ranking title win at 17 - he threatened to quit snooker several times and even gave away his cue after his world semi-final defeat at the Crucible in April.

In the past he has tried fishing, yoga and even flirted with Islam in his search for a settled heart and mind.

But he said: "Running is the most important thing I do - it stops me losing the plot, if you like. Even if I do lose the plot, once I go out on a run and do seven or eight miles, it makes things seem a bit rosier."

On Wednesday, O'Sullivan opens his challenge in York for the Maplin UK Championship, the first title he won in 1993 at 17 to launch a career that has confirmed him as the most naturally-gifted player to pick up a cue.

But he said: "If someone said I'd got a choice between running and snooker, I'd give up snooker tomorrow, I get such a buzz from running. I love it - the mud, the fresh air. I know Epping Forest inside out.

"I've played snooker for a long time, it's become a bit of a job. I enjoy it, but it's not the be all and end all. The most important thing for me is my family. I've a daughter Lily and we have another on the way.

"My missus, Jo, is happy for me if I'm happy, and I'm an outdoors person. I'm not one to sit and try to rock Lily to sleep in the house. I take her out in the pram or carry her on my chest. She means the world to me."

O'Sullivan, who has joined Woodford Green in Essex, added: "I've done 36 mins 31sec for the 10k but I want to get my time down to 33 and do the Great North Run, be the fastest celebrity they've ever had, which I WILL do. Whatever the time is, that will be my goal. I'll find out what the time is and train hard."

He has been training alongside national junior cross-country champion Danielle Sale, whose coach, former international Maxine Joyce, has set O'Sullivan a tough schedule.

"He's keen and he can get down to 35 mins, faster if he can fit in the training," said Joyce. "He says it helps his snooker. You don't need to be fit to play snooker, but it makes the mind fitter."

O'Sullivan, looking lean and relaxed, swept aside Jimmy White 7-0 to win the Betfred Premier League final on Sunday, and declared: "I'm going to York with a bit of confidence. I'd love to win it again.

"There's always room for improvement, and I've learnt to start enjoying my snooker again. But I don't take this game too seriously, there are more important things like family. My life is about my kids now."


WATERLOO 15K

I decided that the waterloo 15 k would be great training for next months FRECKELTON HALF MARATHON. I knew my legs would still be tired after last weeks marathon but i set myself a target of setting a 10 mph average speed, 2/3 of the course is on dirt paths and over fields with just a 1/3 on tarmac. The route goes through some very pleasant countryside and makes a nice change from the normal road races.
Setting off I found i really had to force myself to keep 10mph going, the saying "FLOGGING A DEAD HORSE" came to mind! I guess it was too much to expect a full recovery in just a week! anyway i stuck to my task and maintained a steady effort, It was a beautiful warm morning and over 500 runners turned out.Over the last 5 k i was starting to suffer and quite a few guys came past me, with just 1 k to go a very tall guy came past and i hung on to his back with a grim determination, turning on to the playing fields with 200m to go we sprinted neck and next, this tall guy covered the ground like a spider,his long legs taking giant slow motion strides across the grass. l got in front for a split second only to have him surge ahead again just before the line. I finished in 25th place with an average speed of 9.8mph just below my target but with more rest I think my dream of breaking 6 min miles in the half marathon are still possible.NOT A BAD TEMPO TRAINING SESSION!
After the race i found NIZ my wife in trouble on the drinks station, the warm weather and large turn out of runners meant the water was quickly running out. poor niz had been left all on her own , And some runners were starting to get upset with the lack of refreshment. Steve and me ran off with buckets to the canteen and I spent the next 30mins dashing back and forth keeping the finish drinks station supplied.

RESULTS
Summary Data
Total Time (h:m:s) 0:57:15 6:09 pace
Moving Time (h:m:s) 0:57:14 6:09 pace
Distance (mi ) 9.31
Moving Speed (mph) 9.8 avg. 15.1 max.
Elevation Gain (ft) +222 / -223

GPS Signal Quality Excellent MB Gravity Web Service

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Sunday 4 May 2008

WATERLOO 15 K

Wow!, Here I am, one week down the line from the marathon and fast approaching my next race, the WATERLOO 15K tomorrow! I will just run it for fun and see how it goes, maybe without pressure I will get a good result!
The course is mostly off road so shouldn't be to hard on the legs.I think I first ran this race in 1994 and have completed 12 editions, so far!
Some new exciting challenges are coming to plan inc a possible 2 marathons in the space of 7 days, watch this space! AM I MAD, for SURE!
RESULTS