Overnight snow turned into rain and by our start time of 1pm it was getting a lot milder if a little wet.
Tess and myself showed the guys a great route that takes in many of the biggest sand Dunes in the area.
I thought it would be fantastic training for next weeks Beacon Park X/C which has some brutal short sharp climbs in it's 3 laps.
First we went through the small nature reserve then onto the velvet trail taking in the big dunes all the way to Pontins.
Then we continued on the sand trails before following the blue posts into the Pinewoods and Fisherman's Path.
It was time to head back taking in a few detours into the woods.
Paul was talking the whole way and looked really strong, Steve McLean was criusing in his effortless mode and Steve Lewis who is fairly new to running might have started to regret running with us, as this turned out to be one of his longest ever runs!
to finish the run off I took them back between the two golf courses [Royal Birkdale and Hillside] which meant more big dunes inc the infamous 'BIG DIPPER'.
We finished with a mile or two on the road to give us all 2 hours and 15 mins of quality training.
Thanks for the company guys, Cheers :]
Percy Cerutty - A Great Man with big bollocks!
BEST RUNNING QUOTES EVER!
"Before you can call yourself a man you should be able to walk 100 miles in 48 hours, swim a mile and lift your own weight overhead".
"Thus I urge you to go on to your greatness if you believe it is in you. Think deeply and separate what you wish from what you are prepared to do."
"Ignore, then, whether you are tall and thin or short and stocky— whether they laughed at you at home (where they are often unkind) or at school (where they are mostly blind, anyway). Indeed—to hell with the lot of them if you 'feel' you can do it."
"The introduction of resistance in form of sand and hill is too important to be ignored."
"I'm not interested in athletics, I'm only interested in achievement. Fix your goal and work for it."
Percy Cerutty's training advice to Herb Elliott.
"Run hard, be strong, think big!"
If it hurts, make it hurt more.
- Percy Cerutty
You only ever grow as a human being if you're outside your comfort zone.
- "Hard things take time to do. Impossible things take a little longer."
-- Percy Cerutty
- "The mastery of the true self, and the refusal to permit others to dominate us is the ultimate in living, and self-expression in athletics."
-- Percy Cerutty
Busting lungs and pounding feet.
Straining: gaining: 'til your done:
Or you have the race well-won.
Racing: Pacing: rather die:
Than give up or let them by.
First stanza of "The Distance Runner" by Percy Cerutty
Cerutty, Percy Wells - coach and running guru of Portsea, Australia who revolutionized training for the mile and middle distances during the 1950's and 1960's, And today!
Herb Elliot - one of Percy's greatest athletes....
"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top."
Elliott, Herb - one of the greatest of all middle distance runners. Won the 1500 in record time of 3:35.6 at the Rome Olympics in 1960. Elliott owned the mile; raced 44 times from 1954 to 1960 and was never beaten.
click here for the story of the great Percy Cerutty, Australian coach
part of percy cerutty's training was to get his athletes to
do repeated sprints up steep sandhills, years later harry wilson would get steve ovett to do similar training to help biuld his strengh and power!
WHY TRAINING IN A GROUP WILL PUSH BACK YOUR LIMITS
Listen to the podcast interview with Prof Tim Noakes
He tells you how the central governor in your brain controls your ability to push hard and how to push those limits back! LISTEN NOW!