Thursday 30 September 2010

VIRGIN LONDON MARATHON 2011 ACCEPTANCE LETTER AND THE IMPORTANCE OF POST MARATHON RECOVERY

RicksRunning has received 3022 hits this month
Virgin London Marathon logoToday I receive d my 'Good For Age' acceptance letter:]
I hope all you guy's that entered got in, if not, hopefully your get a club place.
My BIG aim is to smash 2.45 and win a championship start for 2012.
To be able to line up behind the elite would be awesome!
I feel it may be my last big chance.
Following the 100 day plan got me a 4 min improvement on last year and a one min improvement on my old P.B. set back in 2003.
POST MARATHON RECOVERY
I paid the price at The Langdale marathon with a sub par race due to missing out Marius's recover programme, after running London this year.
My eagerness to race again meant I ran a 15k trail race, only a week after the April marathon, then got straight back into hard training, result I ran well through May-June, started to go a bit flat in July and really stalled in Aug!
End result tired,flat empty legs on race day!
This time I've learned my lesson well and have now started the recovery plan.
I asked Marius for advice and this is what he said;

Hi Rick, good to hear from you. No worries at all, the way to "freshen" up your legs again is this :

1) take the recovery weeks of the 100 day plan and follow them strictly the next couple of weeks.

2) take the intro weeks of the 100 day plan and to these thereafter.

This will give you about 4-6 weeks of perfect recovery but at the same time smart training.
MARIUS

After this i plan to follow the 5K-10K part of the marathon plan working on building speed and getting the sharpness back in my legs.

Interview - Bruce Fordyce


There is a very interesting interview with 9 times Comrades Marathon winner Bruce on Marathon Talk.
He talks about the importance of doing your longest runs very slowly and easy and the most important thing is to work on your speed.
Marius stresses the importants of what Bruce says and I am now starting to think maybe I pushed it to much on some of my 3 hour hill runs this summer.


The Liverpool Marathon could be back next year and I plan to run it if it goes ahead as planned in Oct 2011 READ HERE

ACTIVE RECOVERY
Mon; REST
Tue; Very easy sand trail run with Tess = 47 mins
Wed; 30 mins level one with 5 x 20 sec at 1/2 marathon pace [ Marius says these short bursts help get back the elasticity in the muscles and increase recovery quicker than just steady runs].



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Went to see my Chiropractor [ Scott fullwood] today to work on my sciatic problem.

Will be adding some new core training exercises to work on strengthening my hips, as my hip tends to drop and allow my foot to rotate inwards as I run.
This is very evident on my race photos and may well be the root of my problems.

Wednesday 29 September 2010

Tuesday 28 September 2010

Great Langdale half and Marathon 2010 Race Photo's HERE


Great Langdale Marathon RACE PHOTO'S
CLICK HERE

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UPDATED RACE REPORT< GREAT LANGDALE MARATHON


I decided to re-write my race report for the Langdale Mountain Marathon for the club website. I wrote my first report when I was feeling very tired. I hope this gives a better essence of the race. One thing is sure; With time to reflect I feel really proud of taking part and finishing this race. Sometimes its NOT always about the finishing time or placing, it's about finding out about yourself and how you deal with situations!

Great Langdale Mountain marathon and ½ Marathon

They call Langdale the gateway to heaven, as I would find out latter this was more my gateway to ‘heaven and hell!’

Paul Cain was doing the half and me the full distance after getting a taster with the 1 lap ½ last year.

Rob [2nd] in the marathon last year] Sarah and Eddie were our support crew, cheering us on and taking some breathtaking photos.

The weather was ideal, sunny with a cooling breeze as we lined up for the start.

Both the ½ and marathon start together, so it was hard to know how many were doing the full distance and who would turn off after ‘just’ one lap and finish the 13.1 mile race.

I got talking to a guy called Steven Prentice, he use to live in Southport before moving to Glasgow. He said he would run with me as we were looking at about the same pace.

Away from the start we headed along the only flat section of road on the course for a mile, soon we turned left and started the fearsome 1 in 3 climb that zigzags its way straight up the mountain.

Near the top Rob, Sarah and Eddie cheered us on, not far behind Paul leaning forward with his nose almost grazing the road surface tackled what most have been his toughest challenge of his short running career so far!


Rob had told me “never get out of breath on the first lap and you’re be ok”, I tried to follow his instructions and at last made it to the top. The reward was spectacular views of the green valley below and the bare rocks of the mountain ridges that reached high into the cloud and glistened in the bright afternoon sunshine, this was ‘gods country’!

Now, a steep suicide descent that pounded the legs followed by short steep hills and more crazy downhills. The legs and body would be tested in every way, even a car would find this a challenge.

I was now running with Steve and two girl’s running the ½, I was spot on target pace [ I was trying to equal Rob’s time of last year, 3.11] but my legs felt empty and not strong and full of energy as I’d hoped!

On to the next climb at 6 miles I took my first gel, over the top and more downhill pounding, at 10 miles we tackle a 1 in 4 monster climb, very steep at first before a series of more gradual rises and hairpin corners. Steve pulls away; I reach the top and then make my way down yet another descent.

Now follow a couple of quite undulating Lake district roads [I think they class this as flat in this part of the world!].

I pass quite a few ½ marathon runners who must have set off too fast. Another gel and I reach the end of the first lap in 1.35, just on target but my legs still feel empty like a car about to run out of gas, leaving me with a feeling of impending ‘DOOM’ as I take on the 2nd and final lap.

Paul grits his teeth and gives his all over the last miles, finishing in 1.39. A great first performance at the world’s toughest ‘road’ half marathon.

I ask him after, “would he ever do the full Marathon”, he just looked back at me with blank staring eyes!!!

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LAP 2

Steve had stopped for a drink and waited for me to catch up, I said he should have kept going; I’m not on a good day.

Once again we reach the first climb again; thankfully there is a good tailwind which pushes me along.

I pass two runners half way up this murderous 1 in 3 climb.

I reach the top with great relief, I smile as I take in the surrounding views; AWESOME!

Steve pulls away on the next downhill, I don’t see him again until I cross the finish line. He finishes 7 mins faster than last year and a new P.B. for the course with 3.15

Footsteps behind my get louder and a guy from Harrogate catches me up, we run together up to 20 miles.

20 miles, THE WALL

We cross the main road and turn left, the 1 in 4 climb feels much, much worse this time , the last of my energy drains away and I have to walk.

Once over the steepest section I force myself into a shuffle and just think to myself ‘keep moving’.

I run to the next tree, the next corner, I’m in survival mode now, each second seems like a minute, each mile like two.

I bang down more gel blocks and at long bloody last emerge through the trees and the top of the mountain.

The legs take a hammering again as gravity pulls my down, a guy comes flying past, all I can do is watch.

I’m at the point of not caring about any body else, this is my own private battle just to finish.

On to the final two miles of undulating road, someone’s playing a cruel, cruel joke. The road seems to by far more uphill than last time and the road seems to go on for ever, I’m trapped in time, neither moving forwards or backwards, an endless uphill convyor belt of hell!

The ½ marathon finishes returning home in there cars beep there horns and shout encouragement as they pass by, I pull myself around cracking a smile as I crest the last hill and flow down a beautiful sweeping descent, I get faster and faster as I pass the car park and the crowd looking on.

I savour every last moment, I’m about to finish the ‘world’s toughest road marathon’!!!

I cross the line in 13th place in 3.19.

One thing for sure, I will never ever forget this race it’s been ‘HEAVEN AND HELL’

Monday 27 September 2010

GREAT LANGDALE MARATHON IN PHOTO'S

HEAVEN and HELL!
Photo's from start to finish
















































PHOTO'S BY EDDIE
Showing me, Steve and Paul

Sunday 26 September 2010

THE WORLDS TOUGHEST ROAD MARATHON and MISTAKES I'VE MADE!



Writing a report after a good race [I've had plenty of them this year] is easy, but after a race where things don't go to plan can be quite hard. Looking back I can quite clearly see my mistake, after the London Marathon I ignored Marius's recommendations of 3 weeks very easy and raced within a week [my downfall!] and started back on hard training straight away. End result was nine months of hard training and racing, last month I started to notice I was struggling in the last hour of my long runs and I was having to work with increasing effort to hold the correct pace in my fast sessions [I'd gone past my peak and was just plain tired out! I was still hopeful that after a taper I'd be fresh again and could still pull off a good result at Langdale, sadly this was not to be.
Langdale Mountain Marathon Report
THE START

The day dawned bright and sunny with a cooling fresh breeze.
A big prize list had enticed double the normal numbers this year up from 100 to 200. I'd have to run really well to get inside the top ten this year. The half and full marathon start together so it's hard to know how your doing until the second lap. i set off easy on the first and only flat mile on the course, soon after we turn left and head straight up the 1 in 3 climb that zigzags it's way up the mountain.
THE 1 IN 3 CLIMB!
Rob who finished 2nd here last year told me to never let myself push to the point of getting out of breath on the first lap, so I ran within myself to the top.

We were rewarded with some stunning views of the beautiful landscape all around.
Over the top and down a crazy descent, down into the valley before the second climb.
My legs did not feel great, they had an empty kind of feeling to them, not fresh and strong like I was hoping for.
I banged down my first gel and started to feel slightly better.
I was running with a guy calle
d Steve, he use to live here in Southport but moved to Scotland a few years ago, also there were two girls in our group who were doing the 1/2.
The second climb was not too steep and after cresting the top we sped downhill onto the next challenge a 1 in 4 climb at 10.5 miles, you hit the steep section straight away before the climb gets easier, each corner has you thinking you've reached the top only to have your hopes dashed yet again as the road rises into the distance.
Steve pulls away and I find myself on my own, over the top and down a suicide descent.
3 miles of Lake District undulating roads follow, I take another gel and once again start to feel stronger as I pass quite a few half marathon runner who set off to fast.
HALF WAY
Past the start finish area I'm bang on target with my hoped for pace with 1.35 at half way.
But I feel a sense of impending doom as my legs are not responding like they should and still have that empty feeling in them, like a car about to run out of gas!
Steve had stopped at the side of the road for a drink and decided to wait for my, I say to him he should have pushed on as I'm not at my best. One mile latter we hit the 1 in 3 for the second time.
I pass two guys and with the tail wind behind me the climb does not seem as bad as I'd been anticipating.
Reaching the top I felt a big sense of relief as I smiled and looked around at the gorgeous scenery.
Steve pushed away on the next downhill and that was the last I saw of him until the finish [ he finished in 3.15 a massive 7 min improvement on last year] I heard someone catching me up , so eased back until he caught me then ran with up to 20 miles.

20 MILES, THE WALL !!!

I got back on target pace by the start of the final 1 in 4 climb. My new friend from Harrogate pulled away as i felt the last of my energy drain away like water flowing down a drain. I had to walk the first section then got into a slow run, the hill seemed so much longer and steeper.
Another gel block, I just keep moving the best i can.
After what seemed like a very long time I reached the top, another crazy downhill, I was shocked to see only 8.5 mph on the Garmin, how could I be so slow! A guy flys past me and now I faced the final 3 miles alone.
My contact lens starts floating a
s my eyes got irritated by the bluster wind, my vision became cloudy as I made my way along the now busy road back to the finish, I keep blinking my eyes and at last I can see well enough to navigate my way into the finish without running into a car!
These last 3 miles were endless, someone was playing a cruel, cruel joke with me, why had each undulation suddenly turned into a mini mountain that got steeper and steeper? why was I running more uphill than down?

THE FINISH
The half marathon runners returning home in their cars gave a lot of support, beeping and waving, which carried me onwards.
At long bloody last I reached the 1 mile to go, over the final rise i was rewarded with a glorious sweeping downhill that swept me along to the finish,
I push all out to a sprint, finishing in 3.19 and 13th place.

I finish with mixed emotions, on one hand I knew I could have done much better if I'd been on form, on the other hand I'd just finished the hardest road marathon in Britain.

Amazingly 5 runners got under 3 hours, I think only 5 people in the history of the race had managed that before and the guy who won broke the course record with 2 hours 41 min !!!
I spent the next hour feeling really bad, sitting down with my head on a table feeling dizzy and sick, I gave it all I could.
On last years results my time would have given me 6th place! RESULTS
Time for some rest, I'll follow Marius's advise this time for sure :]

Friday 24 September 2010

Contemplation before todays Langdale Mountain Marathon


Eating my breakfast and thinking about todays challenge!
I'm looking to it as an exciting adventure, last year my friend Rob finished second in this race, an amazing achievement.
I know I can not control who turns up to race, so all I can do is give it my best shot:]
I'm setting my Garmin for Rob's finishing time of 3.11, it will give me a rough idea of how to pace myself. 7.20 pace does not sound fast but believe me the route is very demanding with almost 5000 of climbing.
I hold Rob's achievement with the uppermost respect and do not take on this challenge lightly!
Held over two laps it will be really important to control my effort so I'm strong for the second lap.
I've trained for it, with weekend after weekend in the hills, so I feel the course is to my advantage!
The hills maybe tough, but everyone else will have to climb them too!
As Scott Brown said before his Marathon last year 'BRING IT ON!'
Enjoy your weekend :]

Proof that both pose and Chirunning are based on false science


READ REPORT HERE

Having tried both Pose and ChiRunning my conclusions were that gravity does not pull you forward.
Both methods tell you to lean forward from the ankles to use gravity to pull you forward.
In fact Danny Dreyer recommends that the faster you want to run, lean more forward.
My own conclusion was this just made you land harder on the ground as you fell forward!
But a slight forward lean from the ankles helps by;
1/ letting you lean your body weight into the air resistance or headwind, helping to increase speed.
2/ A slight lean also helps in increasing horizontal force and hence increases speed.
BUT leaning forward does not help you use gravity to run faster!
Thanks to steve Magness for sending me the link




Wednesday 22 September 2010

Tuesday 21 September 2010

RYAN HALL TO ATTACK AMERICAN MARATHON RECORD !



Mark Ashby Remembers the great Benson Masya, former Great North Run winner who lived and trained here in Southport for quite a few years READ HERE

FINAL WEEK OF MARATHON TRAINING
Location; Selworthy Rd hill loop
Mon
Rest
Tue
4 x 1 mile at level 3 with 2 mins rec, Max HR 140 BPM
mile 1/ 5.59 mile 2/ 6.00 mile 3/ 5.53 mile 4 5.49

Sunday 19 September 2010

Ethiopian Haile Gebrselassie wins the Great North Run

Geb back on form with 59.33!
See video here


Gebrselassie Dominates Great North Run READ HERE

QUOTE:
Ritzenhein at great north run " I think I wore too minimal a shoe" Ritzenhein explained while he stretched his aching calves!
Is his NEW running style working for him ?

Saturday 18 September 2010

One week to Langdale Mountain marathon and a visit to my Chiropractor


Above photo of the 1 in 3 climb in the Great Langdale Marathon, it has to be climbed at mile 2 and 14 !
Months and months of hard training, Weekend after weekend running in the hills, tempo runs, Progression sessions and sprints. Plus some seriously hard drinking!
Here I am, ready for my next challenge, The Hardest Road Marathon in Britain!
Just LOOK at that figgin photo!!!
I
went to my chiopractor Scott Fullwood on Thur, the good news was I was able to walk out of his surgery feeling much improved with most of the sciatic pains gone!
Yes I chucked the Zimmer frame away, a miracle to be held!!!
Without his treatment over the years I doubt I'd still be running now.
If you live in the southport area and are looking for a good Chiropractor i would recommend you try Scott. Phone 01704 569695
Fri
I did a session of 20 x 400m.
Ever counted more than ten! what do you do once you run out of fingers?
Answer start counting on your toes! [ I think that's where barefoot running started from :]
I felt a bit sluggish at first but soon got stronger, finishing with a last effort at 5.12 pace.
1/ 5.41 pace 2/ 5.32 pace 3/ 5.40 4/ 5.35 5/ 5.37 6/ 5.20 7/ 5.42 8/ 5.21 9/ 5.26 10/ 5.36
11/ 5.36 12/ 5.18 13/ 5.36 14/ 5.20 15/ 5.34 16/ 5.35 17/ 5.36 18/ 5.22 19/ 5.40 20/ 5.12
Ran the session on the roads and at times had to fight a strong head wind, but I felt really 'powerful' and at one point past another runner like he was going backwards. Yeah I like that feeling, lets bottle it and sell it on the internet :].
total time 1 hour 5 mins
Sat
Ran with Paul [who will be running the Langdale 1/2] around Parbold and ashurst with 3 big climbs.
Really powered up the Parbold climb hitting 10 MPH near the top!
Max speed 14.8 MPH Downhill!
Total time = 1 hour 32 mins


Looking back down the Monster 1 in 3 climb!

Thursday 16 September 2010

Inside the mind of an elite mountain runner!

SEE VIDEO HERE

EARL FEE SUPER LONG STRIDE AT 80 YEARS OLD AND HOW HE STRETCHES!

Wow! Just check out this amazing video and see his awesome stride compared to the other guy's restricted pitter patter running styles!


NOW READ HOW HE STRETCHES HERE

RUBBISH HANDICAP SEPTEMBER 2010

ORDER OF FINISH

Total

Time

Handi

cap

Actual

Time


Ranked by Time


Alec Matthews

28.45

3.00

25.45


S McLean

18.18

Carole James

28.51

5.30

23.21


C Dunn

18.30

Tracey Peters

29.03

9.00

20.03


R Ashworth

19.03

Sheila Marshall

29.15

0.00

29.15


S Lewis

19.13

Vicky Harvey

29.35

5.30

24.05


S Tobin

19.28

S Lewis

29.43

10.30

19.13


H Nuttall

19.44

H Nuttall

29.44

10.00

19.44


P Cain

19.50

S McLean

29.48

11.30

18.18


A Hudson

19.52

Paul Talbot

29.49

9.00

20.49


T Peters

20.03

Paul Cain

29.50

10.00

19.50


P Talbot

20.49

Steve James

29.54

7.00

22.54


T Bolland

21.40

R Cosgrove

29.57

7.00

22.57


D McDonnell

21.50

S Tobin

29.58

10.50

19.28


A Shandley

22.00

Adrian Shandley

30.00

8.00

22.00


S James

22.54

Chris Dunn

30.00

11.30

18.30


R Cosgrove

22.57

Sue Stewart

30.07

4.00

26.07


C James

23.21

Chris Cutner

30.19

5.00

25.19


V Harvey

24.05

Andy Hudson

30.22

10.30

19.52


C Cutner

25.19

Terry Bolland

30.40

9.00

21.40


A Matthews

25.45

Dave McDonnell

30.50

9.00

21.50


S Stewart

26.07

Gill Gillison

30.57

0.00

30.57


S Marshall

29.15

Rob Ashworth

31.33

12.30

19.03


G Gillison

30.57

Mike Lavendar

One lap


15.30


M Lavendar

One lap

Nicole

One lap


18.12


Nicole

One lap

[23]





[24]









WELL DONE TO ALEC FOR WINNING THE HANDICAP
Fastest Man STEVE MCLEAN 18.18 Fastest Women Tracey Peters 20.03 New P.B.
BACK NEXT YEAR with a possible new couse round the Marine Lake!