HILL TRAINING IN THE NEW BEIRUT

Taking my own life into my hands I braved the scene of recent shooting and hand grenade attacks- Selworthy rd, this is no run down council estate but one of the poshest areas of Southport and more importantly it has the biggest hill for miles around. I have the sandhills to run up, but even the biggest one only takes 30 sec to sprint up, Barry had scheduled 5 x 2 mins uphill so the 'new Beirut' hill was my best option.
After a good warm up I attacked the first effort, reaching the top of Selworthy rd I took a right and continued along Waterloo rd then turned through the gate posts and sprinted to the top of the grassy

mound over looking the famous Royal Birkdale Golf course [ the scene of last years open championships].First effort 2.24 and 10 mph average, each effort got faster with the 4th in 2.17.Worked on knee lift and ball of the foot running, felt quite strong but I decided to miss the 5th as I could feel a slight sciatic problem that effects my calf, some deep pressure massage on the trigger points of my calf and I was away again heading home, the calf felt ok so I speeded up to marathon pace for the final mile and a half.
Another visit to my chiropractor and more deep pressure massage looks in order.
4 x Beirut hill average speed 5.59 pace.
Total time =55mins
CLICK ON PICTURE ABOVE TO HEAR BEIRUT 'A SUNDAY SMILE'