Monday, 31 May 2010

HOW TO WIN A CYCLE RACE WITHOUT BREAKING INTO A SWEAT, NAUGHTY, NAUGHTY, VERY, VERY NAUGHTY!


Source, Steve Magness twitter Site.
Last week I covered a story on BIKE DOPING and now here's the video!
MORE

STOP PRESS
CONGRATS TO BEN JOHNSON HE RUNS 2.56
in his first ever Marathon at Chester.
RESULTS CHESTER MARATHON

HUTTON ROOF FELL RACE RESULTS

BUY A NEW BIKE TAX FREE
You could buy a £1000 bike for £ 560 LINK
Mon 31st
week 2
Marius Bakken session
20 mins at 1/2 marathon pace, hillside loop at 6.04 pace.
10 x 1 min, 30 sec recovery.
Ran this up and down a slight hill
1/ 5.36 pace, 2/ 5.30, 3/ 5.40, 4/5.19, 5/5.25, 6/5.14, 7/5.19, 8/5.14, 9/5.24
10/
5.17
then 5 x S/S max speed 14 mph
Felt shattered at the weekend, not well, gave myself Sat off and only ran easy on Sunday! found the tempo run hard work but ok on the min efforts!

Sunday, 30 May 2010

CHESTER MARATHON

Tomorrow, Mon 31st May 9.30am sees the first running of the Chester Marathon, the race is now full [max 1000].
Good luck to team mates Ben Johnson and Gerry lenehan.
Ben's looking for around 2.50 in his first ever Marathon.
the course is said to be flat and mostly on cycle tracks.
Race details and Results HERE
Start List

Urban Challenge - Part One

Challenge CLICK ON PHOTO TO WATCH

Urban Challenge - Part One
Who in their right
minds would attempt the gruelling London Marathon route, all 26 miles, without prior warning and without any training and in traffic? The answer: Suzi Perry and Jason Bradbury! Using their own strength supported by some useful and, as they discover, not so useful tech will they make it to the end of the entire route? Our tech enabled duo are certainly game when it comes to this weeks challenge.



Thursday, 27 May 2010

MY 29TH HARROCK HILL RACE


Wed 26th May location Parbold
View on Map
Video's show the race route [taken on a training run].
This has to be my favourite race, Dirt trails, challenging hills, fast downhills on grass, great racing and a fantastic friendly atmosphere, plus an amazing prize list and all for £ 9.00 for the series, AWESOME!

I travelled Down with Paul, Simon and his friend Dave, after signing on I went for a warm up with Steve McLean, we headed up to the top of Hunters hill then took in some trails round the Hilldale Quarry.


The race starts at the bottom of the path up to the quarry, there was a record turn out of 189 runners.

At 7.30 pm the race started, I was near the front, but not for long, everyone and there dog seemed to hurtle by me, my legs felt weak and my breathing was heavy. Two girls overtook me, I quickly pass them on the next flatter section only to have them pass my again as the incline increased it's grade!
I hung on the best I could, at last the top was in sight.
While most runners start to recover from there effort I swing to the side and accelerate hard, passing at least ten runners in front of me.

I push on and pass Steve, over a stile and fast downhill over the lush green cow fields.

I pass young team mate Ben, then pass 4 more before the next stile and a technical trail between rocks and trees. Out the other side and two more stiles to jump over, I accelerate again and lock onto a young guy who is dropping off the pace of the group in front of me.
Another stile and I'm out onto the road, 400m on. a left turn up Narrow lane and the start of the Parbold climb, i catch the lad in front as we emerge on to the Parbold main Rd, a few steps than we take a left turn, down a dirt bank to a stream, the young guy sprints passed me and jumps from one bank to the next, I pussy foot across the stepping stones over the stream like a girl!
Yet another stile and I'm out onto the fields again, climbing up a steep hill.
I'm surviving, that's the best I can call it, I pass the 'leaping, young lad and leave him behind, but young Ben comes gliding passed, making it all look very easy! I hold off a guy behind me, he's breathing 3 in and one out, still not been able to get a hang of this fragmented breathing in race conditions yet. My own breathing is ragged, i reach what I call the Escalator, a long winding farmers track that seems to rise into the heavens. four guys catch me, dam! I dig deep and cling on to their backs by the skin of my teeth. At last we reach the top after maybe 10 mins of climbing,a right onto the top rd and then left down a private Rd to the Hall. We jump a cattle grid and one guy attacks.

I pull in behind him and shelter from the wind!
Through a gate and along a dirt track, the trail climbs again, I drop back and fight to hold the other 3 runners off. over the top and turn sharp left, downhill over grass, I stride out, picking up speed.
As we reach the ruins of the old windmill [ see photo] I close in on the guy in front, up some steps and fast down a rocky technical trail.

The guys behind are breathing down my neck, I keep my cool and don't let them passed.
Over a wall and downhill over the last cow field, closer and closer i get to the guy in front! Over the final stile, I push all out down a concrete farmers lane, a left turn then round a bend with a 100m uphill to finish.
I reach the guy ahead but can not close that last second, sprinting all out I finish 16th in 36.39
Ben ran really well finishing I think 10th, steve was a minute behind me and Simon knocked a min off his P.B. with a 38 min run. Trace and Jo had great races, the terrible 'twins' ran 42 mins something!
Still waiting for the full Results.

After the race we had a few pints and enjoyed the prize giving, Happy days :]
RESULTS
Conclusion, running well downhill but lack power on steep climbs, going to start some plyometrics to put that right, plus add some Lydiard type hill springing into some of my hill runs!

Strength Training for Runners and Endurance Athletes: Why most do it wrong.


TENDON HEALTH AND PERFORMANCE VIDEO


Wednesday, 26 May 2010

TIME TO ROCK!!! HARROCK HILL RACE SERIES

First in the series of the classic Harrock Hill race series start tonight!
WIN SOME, LOSE SOME, IT'S ALL THE SAME TO ME!!!



New podcast from marathon talk
EDINBURGH MARATHON


JOHNNY 'STICKY' BUDDEN ALMOST AT THE FINISH OF HIS EPIC 1000 MILE FREE RUNNING JOURNEY!
1000 Mile Free Running challenge



Monday, 24 May 2010

EDINBURGH MARATHON RESULTS AND PHOTO'S 2010


RESULTS
RACE REPORT FROM MARGOT

PHOTO'S

photo my Bro Andy
at Edinburgh


GOT THE SPRING BACK IN MY STEP!

18 WEEKS TO THE GREAT LANGDALE MOUNTAIN MARATHON

I have started Marius Bakken's Marathon training introduction week one, i will replace one of Marius's hardest sessions every two weeks with a short hill race through the summer, apart from that I be sticking pretty close to his plan.
Mon 24th
7x [60 sec, 45 sec,30 sec, 15 sec] with 15 sec recovery, pace starting at marathon pace and increasing to 10k pace. plus 6x smart strides, max speed 14 mph Total time 1.00
See full size image

Location Kings Gardens one K loop.

Video – Scott Jurek on Trail Running Uphill CLICK HERE


Sunday, 23 May 2010

EDINBURGH MARATHON RESULTS , REPORT BY MARK ASHBY

http://2.bp.blogspot.com/_MObZTHyeBoM/S_mLhil05fI/AAAAAAAAACc/RMLY0qj02IM/s1600/angela2.jpg
READ HERE
PHOTO Angela; CLICK HERE FOR HER DONATION PAGE
465Angela Delaney (1123)

03:21:28
10k: 00:46:06
Half: 01:37:20
30k: 02:20:22
Marathon: 03:21:28

Releaning how to climb! Harrock Hill Race


Back in 2003 I had an awesome summer racing the many summer evening hill races.
I remember in one Harrock hill race reaching the steepest climb and digging deep down inside myself, pushing into the red, I turned my legs over faster and faster taking short powerful strides.
I passed runner after runner in front of me, like they were stuck to the ground.
I felt like a Tour De France climber on the attack, it was a good feeling and I want it back.
I've been feeling more sluggish on climbs of late, taking longer strides I've been bogging down like a rider using too big a gear.
After reading this ARTICLE I decided to work on faster leg turnover on the climbs, yesterdays hill run brought back to me just how effectively this works in practice.
Harrock Hill Race, first in the series 7.30 pm Wed 26th May
Harrock Hill Rankings

HOW TO PACE YOUR RACE, PETE MAGILL

Saturday, 22 May 2010

GREG LEMOND; Ethics, Doping, and the Future of Cycling video

http://www.scu.edu/scm/summer2008/images/732_NX2print.jpg
FULL LENGTH VIDEO AVAILABLE HERE

UCI denies reports of motorised doping LINK


Sat 22nd
AB_004jpg
Felt really warm today, even the road was melting, [ran in just my shorts and Nike free's] I made my way over 4 serious climbs, following the Harrock Hill and then Ashurst Beacon hill race routes! = 2.07
Photo Ashurst Beacon race 2010

Friday, 21 May 2010

CAN YOU BELIEVE A DOPE HEAD!

Floyd Landis outlines elaborate doping system in letters, details Lance Armstrong's alleged role LINK

Originally Published:Thursday, May 20th 2010, 1:34 AM
Updated: Thursday, May 20th 2010, 2:52 PM

Former cyclist Floyd Landis says that he, and other members of the U.S. Postal Service cycling team, including Lance Armstrong (b.), were involved in blood doping.

THE LETTER

Greg LeMond believes 'most of Floyd Landis' statements' about doping Click here

Originally Published:Thursday, May 20th 2010, 6:59 PM
Updated: Friday, May 21st 2010, 3:36 PM

Three-time Tour de France winner Greg LeMond believes Floyd Landis.

Thursday, 20 May 2010

TWO HARE'S AND NINE, ONE MILE RACES!


Team mate Steve McLean and myself were the lead hares at the Southport Waterloo A/C's one mile school races. The club puts on the races every year for the local school children.

Steve and myself started about 100 m in front of each race, it was kind of scary having a hundred kids charge straight at you, at full speed, I don't think the youngsters had heard of 'negative' splits.
Thankfully they started to slow down after the first 1/4 of a mile, but their split times show that setting off too fast never pays off!
The first race went by in about 6.29 and each race got progressively quicker as the age groups went up.
In the 7th race a 14 year old girl from the club won in 5.36 which seemed fast to my post marathon legs, in the next race one of the lads was looking for sub 5 mins, so I let Steve set the pace for the first 600m with me waiting at the 600m mark to take over from Steve to carry on pacing duty.
Steve pulled over as he reached me and I sprinted off with the fast moving youngsters hot on my heels. I managed to hold them off and the race was won in 5.16.
I used my bike to pace the last race as there was a young guy who'd run 9.03 for the 3000 m in a track meet the night before, he was hoping for 4.30 pace, he won the mile in 4.48.
Great races and good training for Steve and me.RESULTS

NEW PODCAST FROM MARATHON TALK
FEATURING INTERVIEW WITH RYAN HALL




Christopher McDougall

Who needs speed? LINK


Marathoner and health activist Yijoo Kwon is embarking on a 3,200 mile marathon run from Los Angeles to New York City to promote diabetes awareness worldwide. The cross country marathon will last 110 days, beginning on March 23rd and ending on July 9th. We hope that there are many of you who will be inspired to participate in this life changing event. LINK

Cyclist Floyd Landis Admits Doping, Alleges Use by Armstrong and Others link

Wednesday, 19 May 2010

Tuesday, 18 May 2010

ANGELS OF THE MOUNTAINS!






Cool trick all you need is an underwater hydraulic lift and a submerged walk way!

Monday, 17 May 2010

KIND OF RUNNING FAST!


Today's session was a 5K tempo [ 1/2 M.P.] run and 10 x 1 min at 10k pace.
Legs still a bit heavy, but I manged 1/2 marathon pace o.k. finishing with 6.01 pace for my Hillside 5K loop.
After a short recovery I moved to Oxford Rd and ran 10 x one min efforts up the hill, first couple of efforts seemed hard, then I remembered a mental trick.
Looking up the road to a lamp post I imagined being pulled in by a gigantic elastic band, it really worked and I hurtled forward with a new speed!
I then finished with 6 x 20 sec Smart Strides, JOB DONE :]
5K at 6.01 pace, 3.12 miles = 18.45
10 x 1 min uphill
1/ 5.58 pace, 2/ 5.42 3/ 5.47 4/ 5.37 5/ 5.32 6/5.29 7/ 5.32 8/ ? 9/ 5.31 10/ 5.23
6 x S/S, Total time 1.07
Good running form tips; lean into the hill from your ankles, pull body up tall, keep hips tall, keep looking ahead and not down, feet straight ahead.
Let momentum pull you over your grounded foot, then let the stretch reflex mechanism in the hip flexors pull your knee forward automatically.
Marius says It is crucial to respect the first 2-3 weeks after a marathon. In that period the elastic elements of your muscular system is still down after the marathon effort. Preferably, you want to wait at least 4 weeks to race thereafter - and then at the most a 5-10k race. A half marathon should wait 6-7 weeks out.
Oops, maybe my 15k trail race [ after one weeks rec] and last weeks 4 mile hill race was not such a good idea!

The Verve - Love Is Noise Click Here

FOLLOW JOHNNY STICKY BUDDEN,S 1000 Mile Free Running challenge

Sunday, 16 May 2010

BUILDING UP TO THE LANGDALE MOUNTAIN MARATHON

Sun 16th
Sandhill 6 with Tess, easy run = 1.16
Sat 15th
Two hours on and off road with 5 climbs

I headed to the hills on Saturday, running up and down the hills of Parbold and Ashurst Beacon.
I got in quite a few fast downhill sections on roads, as the Great langdale Marathon has plenty of quad shattering descents as well as one in four ascents! =2.00
LANGDALE MARATHON RACE PHOTO'S
Fri Rest
Thur 13th
Easy run with Tess Velvet Trail = 40 mins
Wed 12th
HAIGH HALL 4 MILE HILL RACE
First of the series, finished 21st = 23.31
Tue 11th
20 x 45 sec at 10k pace [5.44] with 15 sec rec between, average pace 6.17
Mon 10th
Velvet Trail with Tess = 40 mins
1000 MILES OF PARKOUR By Johnny 'Sticky' Budden

1000 Mile Free Running challenge with
Johnny 'Sticky' Budden

Caffeine your way to your next P.B.

The amazing power boost of coffee

Thursday, 13 May 2010

Tuesday, 11 May 2010

Jesus could walk on water, but these guy's can run on it. AWESOME VIDEO!

Saw this Video on Steve Magness's Twitter site and thought you guy's might enjoy it :]
The Impossible is Possible, if you Believe!!!


FIND OUT MORE HERE



Been feeling a bit groggy and lazy, so after havin 2 weeks kind of easy it was time to get back into some serious training!
I've got 20 weeks until my next challenge The Great Langdale Marathon, with 5,000 ft of climbing it will be a tough race, last year my friend Rob finished 2nd in the Marathon, you can read his report here
I'm looking forward to following Marius Bakken's Marathon plan again.
I'll also be doing some evening hill races throughout the summer months, Haigh hall and the harrock hill race series, this will give me a race every other Wed through May, June, July and August!
Tue 11th
20 x 45 sec [ starting at marathon pace and increasing to 10k pace] with 15 sec recovery between each. average pace inc rec 6.17 for 20 mins.
plus 6 x smart strides, total time = 35 mins.
Felt wired by the end :]
Mon 10th
Velvet trail with Tess, easy pace = 40 mins


RUNNING QUOTE!

From DEAN KARNAZES, The Ultra Marathon Man
As a running buddy once said to me;
Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming; "WOW!! What a ride."




Saturday, 8 May 2010

FUNNY PHOTO, HUTTON ROOF FELL RACE 2009

Mmmm! found this strange photo of myself from last years race, ha,ha!!!
[hope I don't get locked up!]
Photo P1280956.jpg copyright © 2010 Eileen Woodhead
This years event take place on the 29th May 2.30pm
LINK



Kara Goucher Podcast




BANANA BREAD BEER
RECOMMENDED MARATHON RECOVERY DRINK OF THE YEAR!
Wells Banana Bread Beer 12pk (500ml NRB)

Wednesday, 5 May 2010

9th place in Waterloo 15 k Trail Race

MERSEYSIDE'S BIGGEST TRAIL RACE
9th place out of 459 Runners
Just one week and a day after the London Marathon I lined up for the Waterloo 15 k trail race.

I've run this race 14 times over the years and this was my first top 10 placing!
I hurt like hell from the start till the end, I used every mental and positive training skill I know to keep myself in the Red zone of the rev counter all the way round! It felt like a 5K effort for all of the 15K
Setting off from the playing fields I got into a good group, using them to shelter from the strong blustery wind. We then headed across rough dirt tracks before a lap round the Army riffle range!
The group slowly split up and I found myself leading Dave Edwards of the Liverpool Running Club. Slowly we pulled back runners in front of us.
As we came out of the army camp and made our way back to the farmers fields I forced the pace for all I was worth but Dave stuck with me and with 400m to go he took the lead and sprinted away from me [I'd beaten Dave by 3 mins in the Liverpool half, so maybe my legs have not fully recovered just yet], I looked back to see team mate Chris Dunn closing in fast on me and I had to leg it for all I was worth to save my 9th place [ and almost crapped my pants in the process!].
Very tough race, but good result.

NEW PODCAST FROM BRITAINS AWESOME 'MARATHON TALK'

Tuesday, 4 May 2010

THE ENDURANCE COACH, SCIENCE AND RUNNING,SWIMMING AND BIKING

TheEnduranceCoach.com
GREAT ARTICLES ON SCIENCE AND SPORT

NEW TO RUNNING? How To Start A Running Program

NEW AMERICAN 10K RECORD 26.59.60 YOUTUBE VIDEO

SOLINSKY KICKS SERIOUS BUTT IN HIS FIRST EVER 10K !!!
'FIGGING AMAZING' !!!



BRITAIN'S Chris Thompson produced an emphatic 10,000m debut of 27:29.61 at the Payton Jordan Cardinal Invitational in Stanford to move to third on the UK all-time lists CLICK HERE FOR NEWS REPORT

Sunday, 2 May 2010

NEW AMERICAN 10K RECORD 26:59.60


CHECK HERE


ChrisSolinsky on twitter


NEWS; RUBBISH 5K RETURNS
7 pm 16h JUNE

I KICK MORE ELITE CYCLING BUTT!

http://www.buxtoncc.org.uk/galleries/2004/images/buxtonMTN/GethinButler.jpg
Last year I gave Olympic and Tour De France yellow jersey holder Chris Boardman a good hiding in the London Marathon READ HERE

Overall Place Gender Place Category surname BIB Category HALF Finish time
376 369 30 » Bowker, Richard H (GBR) 31513 45-49 01:23:12 02:47:34 Add runner to 'my favourites'
377 370 73 » Butler, Gethin J (GBR) 658 40-44 01:18:08 02:47:35 Add runner to 'my favourites'

This year I found I beat Gethin Butler ex National time trial champion and land's end to John O'Groats record holder, in 2001 the Preston-based Londoner completed the 840-mile journey in a total time of 44 hours, four minutes and 19 seconds READ HERE
Gethin ran the Blackpool Marathon in 2008 READ HERE
Gethin's 24 hour record attempt

Chris and Gethin use to leave me for dead when I was bike racing back in the early 90's, my next target has to be Lance Armstrongs 2.46 New York Marathon P.B.

NO LIMITS

Limits

In this new hour of Radiolab, we journey to the edge of human limits to find out how much the body and brain can endure–from physically exhausting races, to mind-stretching memory competitions. And we’ll ask if there are limits to human scientific understanding…limits that machines and robots have already overcome. Read more

LISTEN