Monday, 30 June 2008

EXCITING NEWS

I will soon be testing out the NEW prototype HEALUS running shoe, Adri Hartveld tells me I will be able to run faster in them than a normal trainer. i will let you know what they are like as soon as they come through the post, watch this space!


click here for video

Revolutionary running shoe

European 5000m record holder Dave Moorcroft tries out a radical new running shoe.

It's been developed by marathon runner and physiotherapist Adri Hartveld who has over 25 years experience in dealing with sports injuries.

He came up with the idea of the Healus Running Shoe - a design comprised of a base shock plate and heel-less sole which minimises heal strike impact - based on his own experiences and from the athletes he has helped treat.

Dave Moorcroft is surprised with the results when he takes the Healus onto the track!

HEALUS SHOE VIDEO

Sunday, 29 June 2008

9th AND 1st TEAM AT HARROCK HILL


STAMPEDE AT HARROCK HILL
I
ts always a nervous affair waiting at the bottom of the quarry road to be given the 3,2,1, GO!

No matter how good my warm up, my legs always protest for the first couple of minutes of this uphill start, and it was no different today! Rob Berry, Steve Wilkinson and about 20 other runners shot off in front of me, it wasn't until we hit the steepest section half way up that i could floor the gas pedal to the metal and start passing runners who had set off far to fast.
I crest the top feeling far better than last month and now start the rapid descent to Parbold. Up ahead of me is Amanda crook, who took a flyer up the hill, I pull along side her as we reach the cow field at which point the cows decide to stampede in front of us. It looks like a scene from a wild west film! I have to slow right down as they thunder past at high speed blocking my way to the next stile, the last cow in line hesitates, turns and crashes head first into a steel gate just feet away from me. sending a tremor through the ground! It's amazing what race adrenaline can do for you as the thought of that cow crashing into me never entered my head!
I leave the cow looking dazed and confused with stars in its eyes like a cartoon character behind and focus in on catching the next runner in front of me, I catch him as we ascend the steepest section of parbold hill , over another stile and i take a sideways glance to see maurice green of Liverpool RC hot on my heels. I head on up the section we call the escalator, a narrow never ending path that seems to head high into the heavens above! after ten minutes of very hard climbing we reach a short road section before the final climb over Harrock hill, I push it to the limit now, any faster and I will blow for sure! Out onto the fields and on past the ruins of the old wind mill, the next section is the most dangerous, a narrow rocky path with a barbed wire fence to rip you to shreds should you fall! Rob Berry has a 20 sec lead at this point but loses it all here to eventual winner Charlie Pass [ you can not blame Rob for being a little cautious as he is getting over a ham string pull] . Over the last stile i go,i then plunge downwards over a grassy bank to the road,accelerating away from my adversaries, round a corner and there it is THE FINISH, one final all out effort and i cross the line glancing at my watch to see 35.58 [ 9th and 1st v45] my fastest time in four years, to say i was made up would be a underestimation to say the very least! AWESOME!
Every one had there own story to tell by the end of this epic race, not least Rob Berry who missed winning by just one split second in the final sprint. Steve Wilkinson was once again hot on legend Paul muller's heels with 4th place .Amanda crook complaining of sore muscles after her fantastic penny lane 10k p.b. finished close to the course record with 37.36 23rd [ 1st lady] helping the club win the team award! Mike cunningham was 34th 39.27, just behind was Brian Gow 36th 39.34 lapsed SWAC member Brian was coaxed to the race by Andy Hudson promising him a pint if he finished [ Brian is well known for never turning a free pint down1] Andy finished 49th 41.11.
Angela Delaney looking very lean and fit was a first timer here, not quite knowing what to expect I think she ran a very impressive race to finish in 44.59 72nd, Vicky Harvey getting back to top fitness ran over a minute faster than last month 45.33, Carole James was 10 secs faster than last time 48.19 but Cristine Cutner finished 1 minute slower than in may [knowing christine, maybe she ran a marathon the day before?].
There was so much drama in this race you could write a book about it, hell you could make a full length feature film, make sure your one of the stars in the sequel out in july!
Thanks go out to Danny Dreyer of ChiRunning for showing me there is a better way to run!

Saturday, 28 June 2008

CROSBY MINI TRI


I was really proud of NIZ when she crossed the finish line of her first TRI event, her best event was the swim [ she can swim like a fish!] Niz found the cycle section the hardest as you had to cycle 5k over rough long grass, setting off into a strong head wind!
she battled through to finish with a good run!
Photo; Niz, Sarah and Stormin Norman




just got the results in on my HARROCK HILL RACE and was made up to FIND i finished 9th and we won the team prize, AWESOME!
CLICK ON RESULTS TO ENLARGE

Friday, 27 June 2008

DRY RUN!


I decided to get my long run in tonight as I'm watching my wife NIz run in a mini TRI event tomorrow,which should be fun! only problem is am working night shift so might not get any sleep untill tomorrow night! The rain cleared by 5pm to give me a dry run over the sandhills, felt tired after Wednesday's race and yesterdays interval session so kept the pace on the easy side, = 1.45

Thursday, 26 June 2008

SINGING IN THE RAIN!

[Rick Dyer's Shadoan courtesy Digital Leisure, Inc. and Virtual Image]Singin' in the rain!
It was pooring with rain for Rob's speed session tonight,it was good to see Tracey running with us again after her ankle injury problem.
The session; 6 x 1/2 mile round the selworthy hill loop. went pretty will apart from my 4th effort when i blew up abit, but recovered for the last 2.
2.44 2.40 2.40 2.54 2.40 2.46 = 48 mins


IS IT BETTER TO WALK OR RUN IN THE RAIN?

GREAT RESULT AT HARROCK HILL


AFTER POOR RESULTS SINCE MY MARATHON AT THE END OF APRIL, I KNEW SOMETHING WASN'T QUITE RIGHT , I'VE BEEN FEELING TIRED AND STRUGGLED IN RACES.
I DECIDED TO TAKE A IRON SUPPLEMENT AS I'VE HAD A PROBLEM WITH IRON DEFICIENCY IN THE PAST!
WELL IT SEEMS TO HAVE WORKED, AS I RAN MY FASTEST TIME AT HARROCK HILL IN 4 YEARS!
I FEEL REALLY
MADE UP WITH MY RUN! FANTASTIC!
FULL REPORT TO COME.
IF YOU THINK YOU
MIGHT BE IRON DEFICIENT FIRST CHECK WITH YOUR DOCTOR AND GET A FULL BLOOD TEST.

Tuesday, 24 June 2008

HARROCK HILL RACE SERIES






NEXT RACE HARROCK HILL
WED.June 25th 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) THIS IS A FANTASTIC OFF RD HILL RACE!

RUNNING TO AVOID INJURY USING MARTIAL ARTS TECHNIQUES

click here run faster with less effort video
click here FOR NEWS STORY ChiRunning Book and ChiWalking Book Combo
click here for chi running
click here for video

Chi Runners Poised for Softer Landings

Listen Now [5 min 18 sec] add to playlist

The one-legged posture is the basis for chi running
Lori Cheung

The one-legged posture is the basis for chi running technique. The leg in the air should be relaxed from the knee down, with toe dropped.

Your Questions on Running

Arthritis, bunions, knee pain and shin splints; it's a pernicious group of injuries that frequently conspires to keep runners off the road.

Dr. Mark Cucuzzella and Danny Dreyer, founder of the ChiRunning method, answer your questions about how to make running work for you.

Read their responses.

Danny Dreyer demonstrates the alignment for his chi running technique
Lori Cheung

Danny Dreyer demonstrates the alignment for his chi running technique: the back is straight, lower abdominals are slightly crunched, which helps keep the pelvis level, and the upper body is slightly forward. The idea is that every time your foot hits the ground, your shoulder, hip bones and ankle should be in a straight line. That way, your weight is supported by your frame, not your muscles.

If you watch world-class runners, says Cucuzzella, "They're landing right under their center of body mass. They're lifting their legs, not pushing off."

Softening the Impact

http://www.pobaillc.com/classified/Tai%20Chi1.jpgTue 24th

Steady run over the sandhills with some surges [ going through the gears] increasing my body lean and relaxing my legs, the more lean the faster you go, AWESOME when I get it right, need more practice! =43 mins

Monday, 23 June 2008

SODS LAW


Beautiful weather today, after the atrocious winds of yesterday!
Got hold of DANNY DREYER'S CHI RUNNING DVD and its made me realize that am not engaging enough body lean or relaxing my legs enough . so now i have the DVD i will put most my energy into improving my CHI RUNNING before worrying about running good races, long term it will pay big dividends.
Had a enjoyable run over the sandhills, felt pretty good after yesterday's race.
easy - steady = 41 mins

Sunday, 22 June 2008

HOPES DASHED BY 50 MPH WINDS


Freckleton half marathon/ Riders on the storm
Gale force winds reaching 50mph dashed the hopes of Rob Mcgrath and me running good times, which was a shame as the rolling course was enjoyable and the race one of the best organized and marshaled that I have run in, so a big thanks go out to Brian Porter race organizer.
Now the nasty bit! the WIND, strong enough to pull trees down, and bring runners to there knees. three times during the race i almost fell as the gusting wind pushed my legs from under me.
Inform Rob set off like a scolded cat and it took me Almost 5 miles to catch him, soon after rob got a second wind! and shot off again, not to been seen till the finish.
i found myself in a small group and we worked the best we could into the gale. It seemed to be a head wind or side on all the way to 9 miles after which we got a welcome tail wind for 3 miles, unfortunately by then my legs were well gone!
with half a mile to go we turned right straight into the teeth off the storm, this really was the final straw to break the camels back! It made you want to cry or even stop and rip your number off in disgust! some how, like every one else I soldiered on to finish in a not very respectable 1.23.04.15TH PLACE rob on the other hand put in a fine display of power to finish in a very credible 11TH 1.21.09 taking into account the dreadful conditions.
I am not sure what conclusions I can make from this race as I have never run in such atrocious conditions before, but feel disappointed with my performance!
RESULTS

Monday, 16 June 2008

SPARPENING UP FOR MY HALF MARATHON CHALLENGE

COMING SOON MY GREATEST CHALLENGE
to do the impossible and turn back time! and the aging process
Four years ago I ran my fastest ever half marathon, my challenge is to run as close to that time or even better and break the 6 min mile barrier for the first time, is it possible at the age of 47. I now have a more efficient running style thanks to CHI RUNNING and a better aerobic base thanks to ARTHUR LYDIARD, will this be enough to defy my age? WATCH THIS SPACE, 22nd june!

The 27th Royal Pendlebury Childrens Hospital Half Marathon
at Swinton on Sunday 12th September 2004 Pendlebury -- FINAL RESULTS

     Pos  Name                 Cat/Pos Club         Time

1 Paul Freary Belgrave Harriers 1:11:26
2 Colin Rigby Horwich R M I Harriers 1:11:41
3 Duncan Mason Salford Harriers 1:13:08
4 Tony Duffy V45 1 Bolton United Harriers & AC 1:13:44
5 David Lockett Salford Harriers 1:14:10
6 Robert Jackson Horwich R M I Harriers 1:14:54
7 David Gregory V40 1 Clayton Le Moors Harriers 1:16:40
8 Gary Matthews V40 2 E Cheshire H & Tameside AC 1:18:08
9 Mikko Kuronen V45 2 E Cheshire H & Tameside AC 1:18:39
10 ALIEN LIZARD V40 3 Southport Waterloo AC 1:18:39
11 Rob Haworth V45 3 Horwich R M I Harriers 1:18:54
12 Mark Ellithorn V40 4 Chorley Harriers 1:19:33
13 Michael Nester V50 1 Blackburn Road Runners 1:20:22
14 Dominic Raby Chorley Harriers 1:20:25
15 Alastair Murray Horwich R M I Harriers 1:20:59
16 Sean McMyler V40 5 Horwich R M I Harriers 1:21:15
17 Adrian Harris V45 4 Radcliffe AC 1:22:03
18 Gary Cassidy Altrincham & District AC 1:22:05
19 Gareth Booth Chorley Harriers 1:22:24


Sat 21st
Steady run over the sandhills, worked on good CHIRUNNING FORM = 33 MINS
Fri 20th
Core training
Thur 19th
10 x 150m strides with Rob on the waterloo rd rugby field.
Wed 18th
PAIN OF THE WISE!
Being getting a lot of pain from a wisdom tooth pushing through my gum, taking strong pain killers but not getting much sleep, as a result did not feel very good today, lets hope things improve very soon!
3 x 1 mile,very windy day, 1st mile warm up 6.16 2nd mile hard 5.36, 3rd mile half marathon pace 5.58 = 45 mins
Tue 17th
steady-easy run = 32.27
Mon 16th
Felt quite good, maintained a good CHI RUNNING posture, ran to vic park then ran 3 X 1 MILE

5.58 half marathon pace!
5.25 hard
5.53 half marathon pace! = 40 mins

Saturday, 14 June 2008

TRAINING FOR FRECKLETON HALF MARATHON



This is my last hard week before I taper for the half marathon on the 22nd of June and i am really looking forward to a low mileage week ,PUTTING MY FEET UP WATCHING TV AND DRINKING MANY A PINT OF BEER AND EATING JUNK FOOD! only kidding, I plan to keep the mileage low but put some short sharp efforts in through the week to bring me to the boil, ready to burn some serious rubber on the roads of Freckleton!
Sun 15th
Nice easy relaxed run with Big Jon through the pinewoods = 1.07
Sat 14th

Enjoyable run off rd round Parbold and Harrock hill inc 5 climbs, felt good for the first hour but then started to run out of energy, forgot the energy tabs so just had to ease back a bit,but still a good run, sunny with a nice cool breeze.worked on improving my CHI RUNNING posture = 1.48
Fri rest
Thur 12
Intervals with rob, round the nature trail, this inc grass a board walk then a series of sandhills to test the legs! took it in turns to lead, I lead the 2nd and 4th efforts, felt better than I should have after racing the day before. 4.28 4.16 4.26 4.17 =50 mins
Wed 11th
Haigh hall 4 mile race [ see race report] felt tired but still got 9th place. = 23.21
Afternoon ran to vic park and ran a mile in 6.30 = 25 mins
Tue10th
easy run in the sandhills = 39.30
Mon 9th
ran down over sandhill then ran hill reps with club, legs started giving out half way into the session, feeling very tired after saturday's big training run. ran back with Rob, glad to get home, knackered!
10X HILLS = 2.15

Thursday, 12 June 2008

TOP 10 FINISH


HAIGH HALL RACE 2
Haigh hall was the haunting setting for round 2 of the series. Sarah,Rob and me were the only SWAC members to make it to the start line, I guess you guys must have been watching the football or something! Anyway you missed some fantastic racing which is a shame!
I've been putting in some very hard training for the freckelton half marathon and my legs gave out half way through Brian Davey's hill session on monday, so was not expecting a great run here, in fact my legs felt like rubber as i warmed up!
Anyway the gun goes off and I soon find myself running alongside the leaders up the long and winding road,well for about 400m after which I slowly start to drift back and reality kicks in! my legs feel knackered! with only the Beatles song for company I toil relentlessly on upwards to the hall. I can now hear robs footsteps closing in on me, catching me at the exact same place as last month! Bugger ! We make the rapid descent together,reaching in excess of 12mph! at the start of the second time up the hill Rob slowly pulls away leaving me to struggle on alone! Relief sets in as I pass the hall for the last time and can look forward to the final downhill mile. Inform Rob finishes in 7th place 22.46 1st V 40 and improves his time. I finish 9th but 14 secs slower than last time. We walk back to find Sarah who looks very smooth as she comes into sight, finishing in 36.52
Both Rob and Sarah along with Brian Davey,Andy Hudson,Vicky Harvey, Bev and Sophie Rothwell ran the Bendrigg 10k last saturday, a very hilly race indeed, Rob finished an impressive 4th and Brian Davey 9th and first vet 50.
A few pain killing pints were consumed after the haigh hall race and now Rob and me can look forward to an easy week before Freckelton on the 22nd.
RESULTS

Sunday, 8 June 2008

CHILL OUT RUNNING

RUNNING DOWN SUICIDE CANYON


How to Run Faster

Type that phrase into Google and you get 43,000 hits (plus 48 videos). But who wants to go through all those agonizing drills? Here are 10 surefire ways to improve your speed.

  1. Switch to the metric system. You’re running 5k and 10k races. Why are you telling people your mile splits? “Dude, I ran 6:12s the whole way!”
  2. Join the Keystone Kops.
  3. Change your apparel. While pasting wings on your heels will only make you look faster, stitching together a pair of bacon shorts and running past a pack of stray dogs will increase your pace significantly.
  4. Try the Marion Jones program. The downside to this approach is that it could take you from the Fastest Woman on Earth to the Fastest Woman in the federal prison in Fort Worth, Texas.
  5. Attach JATO bottles.
  6. Use the Six Million Dollar Method. If running in slow motion made Steve Austin super-fast, why not you?
  7. Suffer a freak accident. Unintentionally inhale “heavy water vapors” or stand too close to chemical beakers struck by lightning.
  8. Buy the fine products of the Acme Corporation. You can try the Super Speed Vitamins or the Hi-Speed Tonic with vitamins R, P and M.
  9. Chase a celebrity runner. Running just behind Anna Kournikova will get you down to the 7:15 range while hanging with Lance Armstrong will improve you to 6:30 or better.
  10. Run faster by, uh, running faster. That is to say, you increase speed the same way you increase distance. When you first got off the couch, you didn’t go out and do a steady six miles, did you? If you’re like me, you ran about 200 yards and stopped to put your lungs back into your chest. The basis of all speedwork is to run short—even tiny—distances at a faster pace than you can currently manage over longer distances.

Just as your body got used to running further, it will get used to running faster. With patience and determination, you’ll eventually marry the two together, hopefully on race day.

If all else fails, just claim you are a victim of time dilation.

Written by Mike Antonucci · Filed Under Running is Funny

Marathon Race Report: 490 BC

pheidippides-1.jpgThe following is excerpted from a document recently discovered during an archaeological dig near Athens. It appears to be a running log with the name Pheidippides scrawled upon it. I translate it here from the ancient Greek, invoking the Muse as I do so.

August 31, 490 BC:

Sunny, with a little bit of wind. Did my final long run today. Was a bit of a struggle. These new Nike sandals don’t have much arch support. To add to my misery, I got an olive pit stuck in them at about mile 13. On the plus side, these FigShots are just the boost I need during my run.

It’s pretty hard to nail down my pace because my sundial doesn’t have a minute or second hand. But I’m pretty sure I can finish sub-noon.
MORE

Saturday, 7 June 2008

YASSO 800'S


After reading that Thomas ran this session before his Cork Marathon and it predicted his finishing time almost spot on I thought I'd use it as a test on myself.
YASSO 800 WORKOUT
10 X 1/2 MILE
I used the selworthy rd hill loop and ran the following;
2.48 2.47 2.47 2.46 2.43 2.48 2.47 2.46 2.48 2.46 this would give my an average of 2.46
which would be my marathon time! I felt like I was in full control of the session and never felt in any difficulty. Good session!
finished with a run over the sandhills to give a total of = 2.10

Friday, 6 June 2008

TRAINING FOR THE WEEK

THUR 6TH
8 X ABOUT 400M EFFORTS WITH ROB AND STEVE, round the York rd-Saxon rd block;
Dist Time Pace AV MAX
0.23 1.13 5.16 11.4 14.4MPH
0.28 1.15 5.21 11.2 12.7
0.21 1.06 5.13 11.5 12.7
0.21 1.05 5.10 11.6 12.7
0.21 1.07 5.13 11.5 12.8
0.23 1.12 5.11 11.5 12.8
0.28 1.30 5.24 11.1 12.0
Felt better than yesterdays race, quite enjoyed the session.
TOTAL TIME = 52 MINS

WED 5TH
CHORLEY 4 MILE RACE = 22.37
Afternoon, had a warm up run round Parbold, made the mistake of running up hunters hill
[ 1 mile climb] and paid for it with heavy legs during the race! stupid boy!
= 44mins

TUE 4TH
Practiced CHI RUNNING in Vic park, working on RUNNING TALL, LEANING FORWARD FROM THE ANKLES, KEEPING THE FEET, ANKLES AND CALF MUSCLES RELAXED, THINKING ABOUT LIFTING THE HEELS OFF THE FLOOR INSTEAD OF THINKING ABOUT LANDING AND KEEPING SHOULDERS DOWN AND RELAXED, 1 MIN ON EACH,THEN REPEAT. GOOD SESSION TO IMPROVE RUNNING FORM. =34 MINS
MON 3RD
CLUB INTERVAL SESSION, RAN DOWN OVER THE SANDHILLS TO MEET WITH CLUB,
4 X 1/2 LOOPS IN THE PINEWOODS WITH 3 EFFORTS PER LAP. RAN BACK WITH ROB.
= 2.17

Thursday, 5 June 2008

WHEN THE GOING GETS TOUGH THE TOUGH GET GOING!


There was a time when the Chorley 4 attracted large numbers of SWAC members, but those days seem to be sadly long gone! Back in the good old days the likes of Jon Singleton and Terry Bolland use to affectionately call this race the Chorley Bore due to the course being about as exciting as running round a motorway ring road! Interestingly Terry's P.B. set in the early 90's would have given him a easy victory here today! now there is something for Brian Grice to sink his teeth into! the times are a changing!
Anyway a small band of us made it to the start line for two laps of boredom and pain, first back for the club was Rob Mcgrath scorching round in an impressive 22.12 a whopping 45 second improvement on last year and good enough for 17th place and first vet 40. As for me, well i don't remember the last time I felt so bad, I ran the first mile in a slow 5.40 and it felt so hard i really wanted to hand the towel in! from some where I found the resolve to carry on but man did it feel like torture,I guess after such a torrid time i should be happy with 22.37 but then I keep thinking back to when i could run 21.31 back in 2003 and it seemed easy!
Andy Hudson a regular here like myself for many years pulled a muscle on his way to recording 25.51 , lets hope he recovers in time for the Benrigg race this weekend! Not too far behind it was nice to see Ian Kilshaw finding the time in his busy work schedule to run 26.21, Ian told me that he's only being doing steady runs this year so this race must have been a bit of a shock to the system!
Of the girls, Vicky Harvey had a good run with 28.35 not far off her best, Sarah Reynelds had a tough time and battled on to finish in 36.24, Sarah was quite ill this winter and is still struggling to find top form, lets hope next weeks Haigh Hall brings us better results!
The most stunning run of the night came from Katie Ingram of Horwich RMI Harriers running an incredible 21.29 for 8th place and smashing her p.b. by almost a minute.
Looking on the bright side I did finish 24 secs up on this race last year, so with luck i should be able to reach my target of low 22s by the end of summer.
RESULTS

Sunday, 1 June 2008

Harrock hill round one.
Two days of Rain before the harrock hill race did not dampen the enthusiasm of the runners who turned out for the start of the 7 th series of this classic race in fact 14 SWAC members gamely took on the challenge of running up 3 steep climbs including the infamous Parbold hill.
Steve Wilkinson, once again demonstrated his awesome power finishing 4th just seconds behind super vet 50 Paul Muller [past winner]. I was surprised to finish 11th and first v 45, after some very hard training for an up coming half marathon my legs felt less than fresh!
Steve Mclean new to this race did well to finish 20th just ahead of seasoned fell runner Brian Davey
Little Mike cunningham seems to be getting back into good shape, finishing in 39.01
Andy Hudson no stranger to this race told me that he was a more relaxed person these days and just ran to enjoy the scenic views and fresh air! never the less 41.24 is fast cruising in my book!
Alasdair Patrick finshed with 43.09 a new name to me!
Vicky Harvey, surely not a vet 40, I do not believe it! ran a great race with 46.47 Carole James got the better of her hubby Clive this time! close behind were Cristine Cutner and Racheal Thomas, Clive James [ no not that famous fat aussie bloke!] still with the Hutton roof race in his legs broke the 50 min barrier with 49.29.
flying doctor Liza Lincoln enjoyed the challenge and sprinted in just behind tiring Clive.
once again Niz Bowker short on training but full of determination overcame the hills and battled on to finish in 55.28 out sprinting Terry Bolland senior in the process!
All in all an awesome day out! RESULTS

TRAINING FOR THE WEEK

Sun 1st June
Club run, pinewoods, steady= 1.15
Sat 31st
Run round parbold and harrock hill, beautiful day, great to be a runner enjoying the fresh air and sunshine, 5 climbs, easy-steady pace = 1.53
fri 30th
Core training
Thur 29th
4 x nature trail with Rob, 4.20 4.10 4.13 4.07 felt ok after racing yesterday = 45 mins
Wed 28th
HARROCK HILL RACE 1
Think i was first vet 45 but still waiting for results !
Tue 27th
Rest
Mon 26th
3 x 1 mile 5.31 5.29 5.34
Ran the efforts with Rob, found myself hanging on to Rob for grim death ! very windy, used the old coast rd from the bus station and then along rotten row up to the holy chow for our mile loop. =1.20