Saturday, 31 December 2011

2012 The Great Awakening !

My Father died when I was just 4 years old!
Since that time I've been searching to understand what life and death was about!
But even more so, my search is about- is there life after death ?
When I was 12 I had a an 'out of body' experience!
Yet only in the last 12 months have I really starting to understand our true journey-destiny in this life and beyond!
Please watch the following videos to raise your consciousness!

Are YOU going to LIVE in LOVE or FEAR in 2012?
The choice is yours !
Quote David Icke
It's Time To Wake Up - We Are All One




Southport Rubbish Torchlight 5K, The Illuminated Runners And The Stone Circle!

















THE RUBBISH TORCHLIGHT 5K RESULTS


Conditions at the starting point of the race, up at the top of the stone circle were extreme to say the least!
Freezing Gale force winds made it feel like we were at the top of a high mountain pass.
Nic, Andy hudson's daughter [who kindly took the results] made it clear that If we continued with the planned 10K event my life might not be worth living and I might walk with a limp for the rest of my life:0[
In the interests of all helpers and marshals the event was cut to just a 5K.
Hopefully next summer we can try for a 10K event if better conditions allow :0]
Steve Mclean won the mens race by storming away at the start, demoralizing his rivals from the gun!
Trace Peters fresh from her 10K P.B. the day before did a similar job to win the ladies event!
Thanks to Andy Hudson and everyone who helped and took part and Nic for not breaking my leg!
Look out for Andy Hudson's Torchlite 5K in January 2012
HAPPY NEW YEAR!

RESULTS
1. Steve McLean 19:34
2. Neil Adshead 20:19
3. Mark Ashby 20:39
4. Keith Lunt 20:40
5. Andrew Hudson 20:47
6. Matthew Nelson 21:24
7. Paul Talbot 21:27
8. Tracey Peters 21:29
9. Paul Ashby 21:38
10. Simon Caton 22:20
11. Rob Cosgrove 23:31
12. Paul Stennett 24:00
13. Dan Wlkinson 24:46
14. Peter Brook 25:21
15. Vicki Harvey 25:24
16. Rachel Thomas 25:51
17. Chris Cutner 26:07
18. Ella Johnson 26:40
19. Carol Wright 26:40
20. Helen Rigg 27:04
21. Sue Stewart 27:30
22. Elaine Stewart 28:10
23. Gill Gillison 29:23

Monday, 26 December 2011

Southport 10K 28th Dec













TORCHLIGHT RUBBISH 10 K

Take part in the first ever Torchlight Rubbish 10k
starts at 7pm
It's going to be a whole lot of fun!
Burn that Turkey fat away, get active, get alive!
Don't miss out.
it's going to be MASSIVE!
Course 2 x rubbish 5K route
The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park.

Friday, 23 December 2011

Is Your Body Fit To Run?

Phil Wharton's recommended self-tests can determine if your body is holding you back!
READ HERE

Sunday, 18 December 2011

All I Can! Extreme Snow planking!

JP Auclair Street Segment (from All.I.Can.) from Sherpas Cinema on Vimeo.

Don't park on this guys training route!


This video proves that you have the amazing ability to achieve the seemingly impossible if you just do your best.

Thursday, 15 December 2011

Running Faster Under The Influence

Walking back in the rain at 3.30AM in the morning from town after Tracey's 30th birthday bash I started to feel very cold!
So I started to run the last mile home, my form didn't feel very good,but then I had an idea!
Many musicians, artists and great thinkers have produced their but ideas-work under the influence of drugs or alcohol[not that I'm suggesting you follow suite] I'd been watching this video earlier in the day and it dawned on me that I was landing to far in front of my center of gravity .

I started to concentrate on landing closer and closer to my COG by activating my gluts using the CUE of imagining that I was landing behind my body, my speed picked up faster and faster.
I was flying!
It really works!
Try it!
To slow down simply start landing more in front of your COG and feel the braking forces!
More Running Form Tips
Run Tall
Keep chest and hips pushed slightly forward.
Keep feet pointing straight ahead.

Lydiard Training
I have now completed 10 weeks of base training.
Things have not gone as well as expected due to what I believe is Adrenal burnout, most probably brought about by a poor diet inc few if any vegetables, too much alcohol as well as a lot of stress due to my divorce!
I'll be working with Gary Mollar to rectify my nutrition in the coming weeks [see post below]
Hopefully i can return from the dead to start 2012 in better shape!
I've decided to return to Marius Bakken's training plan for London 2012, with the aim of sub 2.45.
No matter how far this dream seems at the moment with good health I truly believe I can trounce that time good and proper!

Saturday, 10 December 2011

I Like The Way You Move!


Runner Dudes!

Here are a couple of links to improve your all round strength and save your back!
Highly recommended and used by me !!!
Exercises for your back and to overcome and prevent sciatica [thanks Dr Hoffman for link];

http://cwiimages.s3.amazonaws.com/Lieb%20-%20McKenzie%20Sciatica.pdf

Strength Training For Runners Great Article-Check this out amazing results;

http://www.runningtechniquetips.com/wp-content/uploads/2011/06/R4YL_036_Strength-Training-For-Technique.pdf

Monday, 5 December 2011

My Running Burnout And A Possible Cure!

On a run on Saturday I sprinted all out up a very steep sandhill and reached an amazingly low 127 BPM!
Back when I was 29 I could hit a max of 185 BPM, but over the last few years I've seen a rapid decline!
Something clicked in my mind after reading a couple of articles on how runners overcame BURNOUT by including sea salt in there diet.
When I first started cycle racing many years ago I cut right back on salt thinking it was the healthy way to go but there seems to be a lot of NEW evidence that shows we athletes NEED natural salt!
I asked Gary Moller health specialist and brother of famous sister Lorraine Moller [Marathon running champion] for his advice;
CHECK THIS OUT

http://blog.garymoller.com/2011/12/is-sea-salt-really-good-for-you.html

Thursday, 1 December 2011

Torchlit Tip 5K Results And Report

Ben & Tracy shine bright at Torchlit Tip 5k

By Andy Hudson
“That’s right officer, for fun!”
Likeminded men, women and children charge around the Benthams Way reclaimed waste land, on a dark winters night for half an hour or so, dressed in multicoloured Lycra with torches strapped to their heads, chasing glowing route markers to conclude with a prize giving ritual held around the central reserve.
Slightly windy though favourable conditions saw 35 runners and 10 marshalls descend on the tip on a clear, pitch black night, ideal for misleading stray planes heading for John Lennon Airport!
Rick’s “million candle” hand held device may not have been strictly to the Torchlit Tip rulebook (Paragraph 6, subsection 11, point 32.....) though would certainly shame the average UFO into retreat!
Ben set the pace from the sound of the hooter with a trail of bobbling beams keeping his back warm.
The chasing bunch dazzled their way round the twists and undulations of what appears to have become a well liked and testing course.
In many situations, not knowing who is behind you may not be ideal! But this unfamiliar phenomenon casts an exciting, interesting twist in the evening’s activities and all does not become clear until the results are announced.
The lucky prize winners, determined by the throw of a dice, were Neil Adshed and Rachel Thomas, whilst Sue Stewart took the random spot prize.
No fallers, arrests, bulb failures or lost children always bodes well for a successful event and the smiley lit up faces suggest all participants enjoyed the night.
Thanks go to all those who gave up their time to Marshall and officiate, Nicola, Vicki, Neil, Geoff, Simon, Steve, the two Brian’s and any other faces unrecognizable in the dark.
Keep up to speed on Ricks Blog for details of the next event “The even more spectacular Torchlit Tip 5k.” Don’t miss it!

RicksRunning writes;
NEW EVENT! 7 PM 28th Dec
Look out for the Christmas Special, combining the Rubbish 5K and the torchlight 5K!
This will be a 4 lap 10K on the rubbish course!
RESULTS
1. Ben Johnson 17:48
2. Steve Lewis 19:05
3. Steve Mclean 19:34
Neil Adshed 19:47
Howard Nuttall 19:56
Keith Lunt 20:04
Andrew Hudson 20:19
Paul Talbot 20:28
Martin Sutton 20:57
Paul Cain 21:08
Tracy Peters 21:18
Matthew Tobin 22:11
Rob Cosgrove 23:02
Ed Sherstall 23:26
Dan Wilkinson 23:33
Sue Cooper 23:47
Paul Stennett 23:52
Carol James 24:07
Rachel Thomas 25:08
Chris Cutner 25:44
Mary O’brian 26:07
Helen Rigg 26:46
Sue Stewart 26:53
Jane Blacklin 27:07
Donna Spencer 27:21
Jon Singleton 27:34
Shaun Mckiernan 28:01
Ella Johnson 28:05
Niamh Wilgar 28:13
Carol Wright 28:22
Gill Gillison 28:24
Keith Mckiernan 28:52
Sheila Marshall 30:00
Hugo Kearsey 34:11
Pat Kearsey 34:11

EXTREME NIGHT TIME RUNNING
Just bought one of the most powerful hand torches going its called the INTIMIDATOR, and for good reason, this baby is ultra 'BRIGHT'!
Ideal for navigating the most gnarly trail in the dark and scaring the shit out of the unsuspecting general public :0]


How To Become The Best Distance Runner In The World?
http://www.channel4.com/news/how-do-you-become-the-best-distance-runner-in-the-world?45

Monday, 28 November 2011

Bill Rodgers Marathon Champion Training Diaries

I have always followed Lydiard's training principles. For safety, efficiency and hitting the races in top shape this is the most effective training system out there.

Bill Rodgers - 4 Time Winner of Boston and New York City Marathons

January 1976

Date: Mileage Breakdown: Comments:
1 - Thurs 25 miles - easy pace Ran approximately 25 miles non-stop from Eliot Lounge, Commonwealth Ave. Boston to Scituate for party - ran easy pace - l. back tight.
2 - Fri 13 miles - easy pace, few hills in AM
7 miles - slow pace in PM
20 total
Ran about 13 miles at easy pace through forest etc. in A.M. few hills. Ran about 7 miles in P.M. at slow pace for a total of 20 miles today.
3 - Sat 9 miles @ 12:45 - OK pace over flat course
12 miles @ 4pm - slow pace, flat (2 hills)
21 total
Ran about 9 miles at OK pace over flat course at 12:45 PM and 12 miles at slow pace over flat course ( 2 hills ) at 4:00 PM for a total of 21 miles today.
4 - Sun 15 miles in am - OK pace, flat course
9-10 miles in pm - OK pace
24+ total
Ran about 15 miles at OK pace over flat course in AM. Ran about 9-10 miles at OK pace over flat course in PM for a total of 24+ miles today. Working on stretching exercises for weak rt. hamstring.
Miles for week : 155 (65 for 12/29 thru 12/31/75 + 90 first 4 days this year)

CLICK HERE TO READ COMPLETE DIARIES

Marathon Training Way of the Renegades
Is it possible to run your best Marathon with a longest run of only 16 miles the Hanson Brothers believe so! READ HERE

Saturday, 26 November 2011

Sefton park X/C



Want To Fly? Then Get Ready To Fall-Often!

I've made steady progress since starting to recover from the anemia which had reduced my running performance to a snails pace!
Last week I had to switch from taking the liquid iron, as it was giving me serious stomach problems.
I'm now using ULTIMATE NUTRITION'S desiccated liver with heamoglobin iron capsules, this is the stuff I use to use back in my cycle racing days and it's very easy on the stomach.
Wed saw me and Tess average our highest average speed for a regular 15 mile route over the sandhills and pinewoods which we have been running for a few years now!
There was one blip in the good run when near home a Man in A White Van parked by the curb opened his door just as I was passing by at speed, I slammed straight into the edge of the door hitting my shin hard- Ouch!! [for after 9pm viewers- Fuck mother Fucker - that Hurt!!!]!
Thanks Mr White Van Man :0[


Sefton Park X/C Race
I decided to use Rob McGrath's strategy of going off steady then trying to catch as many people as possible after the first lap.
It worked well.
It's amazing just how many runners start off to0 fast only to crash and burn.
I set off with Rob, but by half a lap he started to pull away, I was happy to wait until I'd finished the first lap before kicking it up a gear!
Into the second lap and I started passing runner after runner, this was very motivating and empowering!
Yeah this was dam good fun :0]
I passed team mate Neil Asdhead half way into the second lap, then managed to pull alongside Stevie Lewis,.
My eyes were now fixed on club chairman Steve McLean who was looking rather tired!
I pulled him back with Stevie on my shoulder, with 400m to go we were all together looking for a grand showdown!
Steve kicked hard [using his track speed to good use] opening up a gap on Stevie, who in turn opened a gap on me!
I tried to lift my pace but with 300m to go my sciatica problem resurfaced locking my hamstring.
I shortened my stride and managed to get to the final 100m But then it locked again reducing me to a very undignified one legged hop, losing 3-4 places in the process!
Oh well two steps forwards and one step back!
Looks like I will need more rehab :0]
Thanks to Stevie for lift, good fun day out.
Great runs today by Stevie, Ben, Rob, Neil, Keith etc.

Wednesday, 23 November 2011

Wednesday, 16 November 2011

Southport Torchlight 5K Returns!













NEW SERIES STARTS
Nov 30th 7pm


Bigger and better than ever before, don't miss the excitement!
Read about the first event
HERE
Great link to Runners Head Torches
Check it out HERE
<span class=
CLICK ON MAP TO ENLARGE
The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park.








Are you bored? fed up? Been watching to many repeats on TV?
Want to get out and have some real FUN ?

Then get ready for a brand New exciting challenge!

Course based on The Rubbish 5K [Glow sticks will mark the route]
For more details contact Andy on 07909980153
Some spare head-torches available on the night!
WANT ADVICE ON HOW TO
SAFELY RUN IN THE DARK?

Check out this podcast from Marathon Talk HERE [note starts at 18 mins 20 sec into podcast]
Also check out this; Top Tips For Running In The dark

Recommended headtorch MagicShine Super High Power

Saturday, 12 November 2011

EPO For The Common Runner!














Tess and me headed out over the big sand dunes and through the pinewoods on a long run.
For the first time in ages I felt really good, I can't really put it down to the liquid iron tonic because I've only been taking it for 4 days, or can I?
I guess the stuffs like EPO for the average working class Athlete!
Anyway not only did I cruise round with my highest average speed for the year but also I still felt good after the run and not like on Wed when I felt totally washed-up and wasted!

I was watching this video yesterday, kind of almost turned it off but decided to stick with it.
When he started to talk about 'out of body experiences' it really hit a cord with me, back when I was about 12 it happened to me!
It felt pretty scary and confusing at the time but it made me realize we are more than just mind and body, it has made me become much more spiritual over the years!
But not in a church-religious kind of way.
No, more in theres more to life than we have been taught or can understand in our limited perception of reality!
I remember so clearly like it was yesterday, I'd been watching TV with my brothers and sister.
I walked out the room for a drink into the kitchen, all of a sudden I kind of shot upwards out of my body, the next thing I was looking down on myself from the ceiling then bang a second latter I felt a humongous tug downwards and I was back in my body!
I collapsed to the floor in shock!

NEWS
I've been asked to tell you all that you can now enter the 2012
'Mad Dog 10 K'

CHECK IT OUT HERE http://www.maddog10k.co.uk/
MAD DOG the movie MAD DOG "THE MOVIE" 2011


Thursday, 10 November 2011

Chiropractors And Anemia!


I visited my chiropractor DR Scott Fullwood on Monday to get my sciatica treated.
DR Scott's been treating me for many years and I doubt I'd be running now without his help!
Been feeling very tired and run down and my cold has gone on for almost 4 weeks.
I'm starting to think that I might have anemia again, back in 2006 i was struck down with it when I had poor form and continuous illness.
The doctor took blood tests that confirmed anemia, I started taking liver tablets on a daily basis but for some reason stopped this year.
Reading this article Iron Supplementation makes me think that I could be suffering with depleted iron stores once more so I've started taking a liquid iron tonic, hopefully I'll start to feel better soon!
Mon 50 mins walk
Tue hillside loop easy with last 5 mins at marathon pace, hip and hamstring tight and sore but improved as I warmed up = 30 mins
Wed Ran with Ben over the big sand dunes, hip sore and tight at start but improved through the run. turned out to be the fastest average speed we have run for this route.
But felt totally wiped out afterwards and had to go to bed for a couple of hours to recover.
2 Hours 9 Mins
Thur leg speed session on grass, 20 x 10 sec fast relaxed strides once ever 400 m.
followed by easy run over the sand hills.
1 Hour 42 Mins

Monday, 7 November 2011

Tracey Peters 30th Birthday Bash Invite To You!


Message from Trace
Hi Rick,
Could you mention my birthday bash on your blog please!

Older and wiser, but still plenty "flirty" next month I'm turning 30th!!!

And to celebrate I'm having a birthday meal at the Latin Lounge on Post Office Ave, Southport PR9 0US on Wednesday 14th December 2011, 7:30pm and would love it if you could be there!!!

There is a christmas menu on offer - 3 courses for £20 (see attached). If you can make it then please can you email me back by 19th November 2011 as I need to let the restaurant know how many will be coming ASAP. Also I need to ask for a £10.00 deposit in advance - hope thats ok? If you could pass this to me or Steve Mclean by the 19th then that would be brilliant. Any problems with getting the deposit to me then let me know and I'm sure we can sort something out.

Finally I need to know your food choices by 30th November 2011

Also please pass this on to anyone you think might be interested in coming.

Look forward to seeing you there.
CONTACT
tracepeters81@gmail.com

Cheers,

Trace :0)

Watch NYC Marathon highlights


Men's NYC Video Highlights

Women's Video Highlights

Sunday, 6 November 2011

Lancaster 1/2 Marathon, Winners And Losers And A Race Of Two Skellingtons!


BATTLE OF THE BONES!
It jus
t kind of happened in a sort of synchronistic way.
As Rob parked up at the race a guy across the parking lot was putting on a skellington 'bones' vest!
Rob said oh No! zipping down his thermal top to reveal his very own brand spanking New identical 'Bones' vest!
Dam, It always happens, buy a new party dress and someone else always turns up in an identical item; said Rob!

A race of two halves.
Well the first half went quite well for me, setting the Garmin pacer for a 1.20 finish i felt quite good even passing a few runners going up the first hill between 7-8 miles.
But the second climb shortly after took the wind out of my sails so to speak.
The legs became heavy and I started to feel slightly dizzy!
A fair sized group passed me as I groveled my way up the hill!
Down the other side and onto the flat I recovered my stride somewhat and held myself together until 12 miles where team mate Rob McGrath came flying past wearing his new skellington bones vest.
Rob was chasing hard after the other guy in the 'Bones' vest and eventually out kicked him to the line.
Rob finished with a very respectable 1.21.49 for 19th place and first Skelly!
As for me I was now in deep trouble as my sciatic problem reemerged sending shooting pains down the back of my leg.
Fearing my calf might lock again like in the Birkenhead 5 mile race in June I limped to a jog for the final half mile, finishing with 1.22.45
Oh well a trip to the chiropractor should sort me out!
Paul Cain hoping for a sub 1.30 also found the second hill slowed him down finishing with a 1.31.
Matt Thompson [new SWAC member] impressed with 1.20 and 8th place.
So not quite the result I wanted but hopefully my good form will return again by next year!
LANCASTER 1/2 COMPETITION
One person happy with my result was Johnny Fandango.

Johnny's guess;
Rick - It hardly seems fair that I should take yet more candy from these babies. But I am a bloody fat git, in need of Matt Fitzgerald's dietary advice.
So, with apologies to all other correspondents, I can confirm that you will run 1:22.15 in Lancaster.
Have fun.
Johnny Fandango
Amazingly Johnny was closest with his guess, which means he has now WON two x in a row!
I phoned him the good news shortly after my arrival back home, he said he was delighted!
Finally
It's not been an easy week, I found out on Thur by way of a court letter that my wife is taking me to the cleaners over our divorce!
It seems likely my and Tess will be sleeping on park benches in the not too distant future.
Anyone got any good ideas on how to keep warm on a icy cold winters night?
So anyway off to my solicitors tomorrow.

Saturday, 5 November 2011

Chris McDougall's 'Lost Secret Of Running' NO!!!



Now read Chris McDougaull's feature story 'The Once and Future Way to Run' CLICK HERE

RicksRunning says;
Christopher McDougall [of Born To Run fame] hit the headlines this week with his claim of finding the secret to 'the lost art of perfect running'!
See video and article above.
I asked Steve Magness assistant coach and running form expert to none other than Alberto Salazar's elite squad what his take on this 'Secret' 100-ups was?
I asked; "What do you think of the 100-up drill, lifting the knees when running seems to be against the stretch reflex action you recommend?
Steve was not impressed, He said; @stevemagness You're correct. Sounds just like high knees. Bad idea!
SweatScience wrote a good article on McDougall's story! Bringing out the true facts and ripping McDougall to bits in the process!
Highly recommended reading http://sweatscience.com/chris-mcdougall-on-the-one-true-way-to-run/

And now learn how to run the Steve Magness way, highly recommended;

http://www.scienceofrunning.com/2011/04/most-important-information-you-will.html


Video: Chris Thompson, Winner Of Dash To The Finish Line 5K |

Wednesday, 2 November 2011

Lancaster Half Marathon Competition WIN!


Win the book 'Racing Weight'!
Just guess My time in Sundays Lancaster Half Marathon 2011.
My fastest time on this course was in 2009
READ REPORT
The closest wins the excellent book by Matt Fitzgerald.
Please leave your guess in the comments section below.
Find out more about the prize below;
MATT FITZGERALD TALKS ABOUT HIS BOOK RACING WEIGHT



Frankfurt marathon 2011, Wilson Kipsang 2:03:42, 2nd fastest of all time

The (r)evolution of the marathon: An unprecedented era CLICK HERE



Cool Videos :0]

Monday, 31 October 2011

X/C Running Technique Secrets!


Ever wondered why some runners are better at X/C than road and vice versa?
I was thinking my running style works well on the road but not on the cross country.
Talking about this to Team mate Matt on Saturday he mentioned that he had noticed that good X/C runners had a high knee lift!
I remember a very good runner in our club called Kevin Taylor, he had given me some advice on running over mud, he'd said it was important to work at driving the knees!
On the road the natural stretch-reflex action of the hip flexors means you don't need to think about driving the knees forward BUT on soft surfaces its a different matter.
The mud holds your foot down and slows the forward swing of the leg, driving the knee forward pulls the foot out of the slime and increases leg speed!
I also found this article by Brian Mac on X/c running technique which you might find useful.

Technique

As the going is softer and often slippery, the stride length must naturally be shorter. If you use the road-running action, with the heel striking the ground well in front of the body, you are likely to skid. Similarly, if your back leg is to far back, you will lose something in the push-off. A shorter stride requires greater leg speed made more difficult by the fact that there is less elastic return. In road and track running energy is stored by compression of ligaments and tendons in the ankle and knee joints. When running on soft surfaces, much of the energy is lost in compressing the ground underneath, so less is stored in the joints. This means that the runner has to bend the legs slightly more at the knees and ankles and use more effort in straightening them. The athlete will have to make a more deliberate effort to pick the thighs up, which requires more work from the muscles that run from the pelvis to the thigh, and this in turn imposes a greater strain on the abdominal muscles, which have to hold the torso rigid while all this effort is going on.

Where as the efficient road or track runner can glide along relying on bounce and balance to make the work easier, the cross-country runner has to muscle their way along. As the ground beneath their feet is uneven, the runner has to make constant adjustments in balance, using more muscles. Even the angle of the foot will be different. When running on hard surfaces the straight line from heel to toe should be pointing in the direction you are running. On soft surfaces it is necessary to point the toes slightly outwards, so that you slip less. This is less economical than running in a straight line, but the wetter and softer the surface, the more it is necessary.

RicksRunning say; Maybe I shouldn't be giving you all this information, as I guess you could use it against me in the next X/C race!

But I believe in good karma and maybe something good will come my way :0]

P.S. spread the good karma and leave your X/C running tips in the comments section.

Cheers Rick

Sunday, 30 October 2011

Arthur Lydiard Training Week 4


The plan was to have 3 weeks of high mileage followed by a lower mileage week to allow full recovery and adaption, then go through the 4 week cycle again.
But as I've got a 1/2 marathon [Lancaster 1/2] next Sunday I decided to leave the easy week until Monday.
UPDATE; Oops, just checked with Keith Livingstone's recommendations and he says during base training have an easier week after every 2 weeks of higher mileage! [No wonder I was starting to feel a little tired and jaded, a lingering cold over the last week should have told me that I was starting to not fully absorb my training. Note to one's self; Must be smarter in the future if I don't want to end up on the great Marathon runners scrapheap ]!
Also this week I decided to run the Beacon Park X/C for training.
I found the race quite tough, the short steep hills and mud make this a very challenging course.
I doubt I pushed much harder than marathon pace as I just didn't have it in my legs to go any harder.
We got 8 guys out with Peter Roome [first back for the club] having a great run to finish 20th, I was way done today in 52nd!
The elite quad went to the Burnley X/C where Ben finished in 21st averaging 5.45 pace, impressive running over grass and mud!
So I'll back off a bit next week replace the one hour at MP with the half Marathon.
Maybe I'll set off at sub 2.45 marathon pace then if things are going good push it in the second half.
WEEK 4
Mon Club fartlek session, plus extended run down and back = 2.09
Tue MP run out and back to Busters Lagoon 54.35 [longer loop] plus warm up and down.
Wed Big sand dunes with Ben easy-steady = 2.19
Thur 16 x 10 sec alactic sprints on grass, plus easy sand hill run =1.34
Fri Regeneration run, Hillside loop 60-65% MHR = 33 mins
Sat Beacon Park X/C Race
Sun Velvet trail then S6 with Jon and Sarah easy pace = 1.40
Total for week 9 Hours 47 Mins

Interesting Fact;
Komon's coach Renato Canova stated that more and more young African's are running great marathon times because they already have over 10 years of base training in their legs from running to school and back, plus when they are in there early 20's they have much quicker recovery from the hard training needed to race a marathon!

If you missed The Great South Run [10 miles] watch Komon try to break the 10 mile record HERE

Thursday, 27 October 2011

Junk Miles Help You Run Faster!


Article by Steve Magness
A couple somewhat recent studies have come out that help show the importance of easy running. Both were done in Spain on relatively well trained distance runners (in one, performances ranged from about 30-34min for 10k I think).
The original study set out to quantify a group of runners training for two CC races using HR. They split training into 3 HR zones and recorded their HR during all training for 6 months. The 3 zones essentially came down to easy running, threshold type running, and interval/speed type running. It’s more complicated but that makes it easy to think about the training. At the end of the study 75% of the training was done in zone 1, 21% in zone 2, and 8% in zone 3.
The surprising thing was that the ONLY thing that significantly correlated with how an athlete performed was the amount of training done in zone 1. So, the more training in zone 1 an athlete did, the better he tended to perform.

This was obviously surprising since you’d expect that the amount of training in the faster zones would correlate to race improvement since they were racing over 4.1km and 10k. So, they did another study to figure things out.

In the 2nd study, they took a group of runners and split them into two even groups. One group did had a zone distribution 80%, 10%, 10%. While the other had a distribution of 65%, 25%, and 10%. They made sure the training load (calculated based on HR, essentially it is volume X intensity) was equal in both groups. Basically, the 1st group did more easy and steady running, while the 2nd group did more tempo work.
What happened? Both groups improved. That’s good. BUT, the group with more easy running improved even more so. In fact, they improved a statistically significant amount more.
So, what does all of that mean? EASY running, including junk mileage, has a place! It works.

Lastly, let’s look at Moses Mosop’s training prior to the Kenyan XC champs, which he won. For the months of November, Dec, Jan. and Feb. he had the following avg. miles per week: 124, 127, 88, and 125. That’s a lot of running. Let’s look a little deeper at the average training over these four months.

Weekly mileage –AVG= 116.2mpw
Regeneration Mileage (< 6:10/mi)- AVG=52.33%
Basic Aerobic Mileage (6:10/mi ><5:30) AVG= 27.73%
Aerobic Endurance Mileage (5:30-4:50) AVG= 10.7%
Aerobic Power Mileage (4:50- 4:25) AVG= 7.89%
Specific Speed Endurance Mileage ((4:25-0) AVG= 1.02%
Speed (faster than 15” per 100m) AVG= .11%
Short Length Hills (60m >< 150m) AVG=.03%
Medium Length Hills (200m >< 300m) AVG= .19%





Just to compare it to that last study, approximately 80% of Mosop’s training would be in “zone 1”. 10% in zone 2, and 10% in zone 3. Pretty crazy how that works out…
It’s no surprise that his training percentages come out that way. There’s some research that suggests that higher percentages of intense work may suppress the sympathetic NS a bit and effect catecholamine secretion. The important thing though is that because of Mosop’s large base of support on which to work, he can handle more TOTAL work. Thus his total work at the intensities is higher than someone else might be able to handle. Thus, why that someone else can only run 80mpw with similar percentages of intensities while Mosop can handle 120mpw with the intensity.

With all this being said, I think it is very important to look at EACH training session. Look at the progression of the training that Mosop did for example, it’s great, especially the long run progression. Looking at averages just gives us an easier way to look at how an athlete globally trains.
THE BIG ENGINE'
Check out
Moses Mosop's training log [Coached by the legendary Italian Renato Canova] which got him 2nd place at this years amazing Boston Marathon.
CLICK HERE

How To Run A 2.24 Marathon At Age 46!


His Secret; consistent 100 mile weeks
Tempo Runs and Strides READ MORE

Training Alactic Sprints
Purpose To improve biomechanics,leg speed,strength and running economy.
Keith Livingstones says these short 10 sec sprints can be done year round.
The short duration of the efforts does not cause lactic acid build up so can be safety done during aerobic base building.
Start at 10 strides and over the weeks build to 20 efforts.
Thur
16 x 10 sec Alactic strides, one sprint every 400m on grass.
Followed be easy run over the Velvet trail and S5 course.
One hour 32 Mins

Wednesday, 26 October 2011

Long Run with Ben And More Improvements!


I got a text from Ben this morning, "Are you going for a Run today, looking for an easy run round the sand dunes?"
Well YES, you'd have to tie me down with a steel cable to stop me running right now, my enthusiasm is that high!
Me and Tess jogged down to the local leisure centre in the early afternoon sunshine to meet with Ben.
It turned out Ben had just recovered from a slight injury so was happy to run at my less than elite pace!
The time soon passed as we chatted and ran up and down the sand dune trails.
It's amazing the difference running with someone else makes, I did not feel tired or fatigued in any way!
But poor Tess after pacing me well on my Marathon Effort run yesterday started to suffer in the closing miles!
Well at almost 70 she's doing well!
= 2 Hours 19 Mins
Tue
Marathon Effort Run 80% MHR
Ran the usual out and back sandhill route with Tess chasing my heels on the way out.
At the turn around point she took the lead and bounded off in front, checking behind from time to time to see If I was still hanging on!
Finished about 25 sec faster than last time which gives me a total improvement of about 2 mins [at the same effort] in just over 3 weeks of doing this MP session!

Reading an old book On Greg Lemond's winter training [around 1986] he states that one of the best sessions for improving his fitness is a Sub-threshold one hour motorbike paced ride at 80% MHR.
Well I haven't got a motorbike to pace me but Tess does just as well!
Looking at the rest of his winter training it looks very Lydiard in many ways and Greg went on to win the Tour De France in impressive style that year!

RicksRunning Gets 4,516 Hits in the last 30 Days [New record]!
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Monday, 24 October 2011

RicksRunning Upsets Local Club Runners!

NEWS FLASH

I went down to Ainsdale for the clubs weekly fartlek session, only to receive a barrage of abuse from team mates Neil Adshead and Stevie Lewis.
They were not happy with my Standish Trail Race Report.
Neil wanted it known that he had finished only 20 sec behind me and on ONLY 10 Miles running a week!
Neil's [nice bloke that he is] natural ability at X/C running is legendary as to is his lack of willingness to get off his backside and train. As a result he may have wasted much of that talent over the years, which is a great shame!
Having said that I'm more than happy to kick his ass when I can :0]
Stevie felt unhappy that I did not mention every one else in the club that ran and felt I boasted too much about my race.
Ouch :0[
I should point out to Stevie this is not a club website, I did write race reports for the southport club for quite a few years and felt it was time for someone else to do the reporting, this blog is about me and my struggle to run faster than ever before!
I am more than happy to write about people who inspire me and also feature runners who have achieved amazing things-Amanda-Ben and Steve Prentice have been featured here for good reason!
Please read my report again, I do not feel I was boasting about my race performance.
I was just very happy that I felt really good after following Keith Livingstone's Lydiard program.
Hopefully this blog can inspire a few to greater things, to think more about your training and enjoy running!
In the last few weeks I've have had some hostile reactions, for some strange reason when I tell runners I've switched to Lydiard's training methods, I've no idea why? but I really don't care as I know it's the right direction to take and my results will prove them wrong!
P.s. Stevie i think your idea to start your own blog site 'Stevie; Women and Running' is a good one and I will give you a free plug here when it's up and and running, I'm sure it would be far more popular than RicksRunning!
Rick

Sunday, 23 October 2011

Standish Hall Trail Race And Feeling Good Again!

I ran the Standish Trail race on Saturday with team mates DR Simon,Rob,Paul and Stevie.
It's a fun course with pot holed cart tracks, short steep climbs, some fast flowing descents, forest trails and MUD!
After getting a sore throat on Wed, feeling rotten with a bad stomach on Thur, feeling somewhat better by Fri I had no idea what to expect in the race.
So I looked at it as being a fun day out and take it from there!
Away from the gun I took it easy, as everyone settled down I gradually made my way through the bobbing masses!
As there was a strong headwind I sat in behind a small group until we turned left and up the first hill.
I found I was feeling pretty good, a passed a few runners as I powered my way to the top.
Next a fast downhill before heading into the forest for a magical mystery tour, another hill then out across the edge of a very muddy field.
It was at this point team mate Neil [Dosshead] to his friends caught me up!
I glanced across then kicked up a gear as we started the second lap.
This time I really motored up the hill then kicked again across the top.
I was feeling the best I've felt for a long long time.
I'm now starting to get aerobically fit as apposed to having good anaerobic fitness with a poor aerobic base!
Big difference I felt fantastic, pushing close to the limit it felt almost effortless, it was very uplifting to feel this way, very joyful!
It's a pity everyone doesn't understand 'THE SECRET' of building a solid aerobic base first before smashing out gut wrenching 400's that will burn you out and make you fry!
Lydiard says after 12 weeks of aerobic training you will be in a 'Tireless State' where nothing will wear you down and your energy levels will be boundless!
SWEET :0]
All I can say is the training works and racing will feel FUN again!
I finished the last lap still full of energy, crossing the line a happy 16th.
I'm still way off top fitness but in just 3 weeks I've gone from a burned out anaerobic mess, who had trouble getting out of bed and was suffering with depression to a happy aerobically fit person again :0]
There was a great turn out by the club with Steve Wilko 7th and Steve Mclean 13th and I think the girls won the team prize too.
Thanks Paul and Wigan Phoenix Great race!
RACE PHOTOS

Arthur Lydiard Training Week 3
Mon club fartlek session, plus ran down and back = 1 hour 52 mins
Tue MP session [80% MHR] Busters Lagon out and back= 54.20
Wed Long Run big sandhills-pinewoods = 2.15
Thur Alactic leg speed session, 12 x 10 sec strides every 400m then finished with a easy run over the dunes =1.32
Fri regeneration run 60-65% MHR Hillside loop =32 mins
Sat Standish Trail race 16th 42.27 plus warm-up
Sun Regeneration run, Velvet trail,then S6 loop with Jon = 1.40
Total For Week 9 Hours 40Mins

Thursday, 20 October 2011

Amanda Crook 2.55 Debut Marathon Sensation Talks Of Her Training And Racing!








Amanda Crook Chester marathon 2.55.46









I started running aged 8 or 9 participating in primary school Cross Country events. When I was
growing up my dad used to enjoy running regularly so I couldn't wait
until I was old enough to go with him! After constant pestering
he finally agreed to take me on his Saturday morning run from our
house in Upholland. We ran approximately 6miles over the Beacon to
Dalton church and back! Although i found this experience hard and
probably a bit far for my first proper run I instantly loved
running.
I continued to run through high school competing in interschool cross
country winning most of these events. However I have always been a
nervous competitor so when it came to progressing to English School
level I was always to scared to compete. During my last year at High
School I overcame these nerves with the encouragement of my Dad and
competed in the school level trials for the Lancashire Cross Country
team and was surprised to finish 6th securing my position in the
Lancashire team.
At this stage although I had never been a member of a running club I
had kept fit by playing school team sports and occasionally running
over the beacon with my dad.
To prepare for the English schools I started running 4 to 5 miles
every other day. I came 134 in that race, feeling very disappointed I
gave up running until the age of 19.
On reflection i think my position was very good considering my
training, maturity level and extreme nervousness but to a 15 year old
girl with little experience it was awful.


I started running again aged 19 during the summer break in my first
year of university as I was feeling unfit and being a 19year old girl
wanted to lose weight! I entered the Liverpool 10k (2005) for
motivation and met Rob Berry for the 1st time. Rob was studying the
same course as me at edge hill we started running together and he
encouraged me to join SWAC. My running developed from there.


Chester!
I decided to run Chester mainly for an aim and meaning to my training,
Liverpool was run on the same day but Chester had experience of running a
marathon and this being my debut I didn't want any problems on race day.
A typical week running for me consists of an average of 50 - 60
miles I run between 5-6 times a week including a long run up to 2hrs.
All my running is paced on feel and is generally relaxed.
In preparation for Chester i increased my mileage and long runs to a
maximum of 3hrs.
The ten weeks prior look like this.

10 - 70miles, including a 2h20 long run
9 - 50miles, on the very hilly cliffs of Devon
8 - 70miles
7 - 80m including a 2h30
6 - 70m including a 3hr
5 - 70m including a 2hr
4 - 65m including a 3hr and a 5.5k road relays race in 19.23
3 - 60m including a very hilly Garstang half marathon in 1h26.19
(slower than half way in Chester)
2 - 70m
1 - 25m


Race Day
As i do not train at a specific pace i had no idea what to expect and
with a very slow time at Garstang the initial 3hr barrier seemed all
the more a challenge. I decided to run on feel, reading the advice
Rick gave on his blog for the Liverpool runners i thought run 10 miles easy
get to half way cruising, 20miles in as good shape possible then all
out the last 6.
Anyone who has run Chester will no that the first and last few miles
are hilly with the middle 20 being perfectly flat. I took one energy
gel in my pocket and would take a drink at each station.
Setting of at 6.30 pace for the first 3miles felt so easy, I must of
slowed as i remember hitting 10 miles in 1h05 although i felt fine my
legs did feel a bit fatigued. I was taking the drinks provided
cruising along with a couple of men sheltering behind them from the
wind then all of a sudden at 12miles my legs were feeling heavy! I tried to stay
relaxed by slowing a bit but this caused me to fall off the back of the
group, from then on i was on my own. At this point i thought get to half way then
consume the energy gel. At half way i took the first taste of my
lucosade gel, having never had one of these i was shocked at the
disgusting taste and consistency.
I got through the second half feeling tired but under control, i
focused on getting to each drinks station then taking 2-3 mouthfuls
of gel and washing it down with water. i could feel the energy fill
my body each time, only to start flagging just before the
next station.
After the last station i squeezed the remaining scraps of gel out of
the tube drank as much water i could and focused on the last three
miles to the finish line.
As i came in to the race course a marshal managed to send me the wrong
way! I quickly got back on track and crossed the line in 2h55.46 i was
amazed that i had actually completed the distance and achieved sub
3hrs.
I am very lucky to have the instant knowledge and experience of Rob at
home and i know that if i want to improve i need to listen to him more!
I am also very lucky and fully appreciate the support i have from Rob
as he always takes time out of his working day to allow me to train
while he watches our 19month old son Richard, I would not be able to
train and race without this support.

Thank you for reading

Amanda Crook




RicksRunning Writes: Congrats on a brilliant first ever marathon Amanda.

To put her run into context on the same day at the Liverpool Marathon ONLY one guy from The Southport Waterloo Team ran a faster time than her!

She kicked some serious ass!

So now both Amanda and Ben have Championship places at The London Marathon 2012, great news for the future of the club :0]









Tuesday, 18 October 2011

Runners High!


Arthur Lydiard marathon Training Week 3

Big Improvement!
Marathon Pace Sub-Threshold Run
The wind was howling outside, not a good day for my long marathon paced run my subconscious mind kept nagging me!
This was the 3rd time I've run this session and I was sure the wind would slow me by a minute or more.
Heading out into the wind with Tess sheltering behind me I kept to marathon effort [not pace], I kept my breathing steady, the effort felt good and relaxed!
Reaching the tops of some of the bigger sand dunes the wind almost blew me over on more than one occasion.
After turning around at the half way point [Busters Lagoon] Tess took the lead and bounded off in front of me.
It was good to have someone to follow, we got into a groove and rode the trails back home.
With the wind on my shoulder progress was good.
With the final 3/4 of a mile on the road our pace quickened to 6-6.10 pace.
Tess paced me well and in shocking conditions we ran over a minute faster than last week with the same effort!
This Lydiard training is magic!
MP Session
Week one = 55.49
Week two = 55.29
Week three = 54.20
Sub-threshold Runs [MP pace]
Keith Livingstone told me Lydiards boys would do this session over 10 miles on the road, starting at about 62 mins and being able with the same effort after 8 weeks base training to drop their times down to 55 mins !
These sessions are the safest way to push up your aerobic threshold, faster tempo runs [10K-15K pace] should be saved for the final four weeks of your marathon
training to bring you to a peak!

Saturday, 15 October 2011

Running In The Shadow Of Lydiards Waitakere Mountains


Arthur Lydiard Base Training Week 2
Got inspired to do a pretty serious hill run after listening to a 3 hour training talk by Arthur Lydiard and Peter Snell http://sweatscience.com/arthur-lydiard-recording/
My run round Parbold and Harrock hill inc 5 climbs and the route took me over road trail grass and MUD!
Keith Livingstone says in his book 'Healthy intelligent Training' that you may start to feel tired by the end of the second week, but don't worry the body will soon adapt and things will improve quickly!
Well Id felt great until Friday night where at work I suddenly was hit with a feeling of overwhelming fatigue!
After a short 4 hours in bed I headed off to Parbold for my version Of Lydiards Waitakere Mountains.
My aim was to keep to 70-75% MHR [maybe a bit higher on the climbs] for the distance.
As I got into the 3rd climb I hit some seriously deep mud that almost sucked my New Balance 101's off my feet!
It was about this point when my energy started to slip away,.
Keith recommends doing the long runs without taking gels or energy drinks so you train the body to burn fat and become more efficient.
But I still had an hour to run, would I make it ?
Once I got on the road again I seemed to pull around and find a new supply of energy, maybe my body was now switching to fat burning mode, whatever I was motoring again and hitting 75% MHR for the roller coaster road loop to the finish.
Not quite Lydiards 22 miles but 17.4 miles and 2000 ft of climbing will do for now!
Sun
Sandhill 6 with Sarah and Jon, plus ran down and back at 60-65% MHR = 1 hour 21 mins
Sat
Parbold-Harrock Hill =2 hours 19 mins
Fri
Regeneration run 60-65% MHR Hillside loop =33 mins
Thur
Warm-up then 10 X 10 sec sprints [leg speed session] on grass, one sprint every 400m with full recovery, followed by some easy running = 1 hour 30 mins
Wed
Big sandhills run at 70-75% MHR = 1 hour 32 mins
Tue
Marathon effort [80% MHR] Sandhills Busters Lagoon, out and back run = 55.29
Mon
Club Fartlek session, ran down and back = 1 hour 42 mins

Total 9 Hours 27 Mins of running for the week

Recommended Reading


Running Into Obsession: The Church of Arthur Lydiard


READ HERE

RUNNING IS FREEDOM!
It sets us apart from the common man because we are in touch with our true spirit! Quote RicksRunning 2011

Wednesday, 12 October 2011

Sunday, 9 October 2011

2.39 Is Possible At London Marathon!

How Lydiard Would Approach Marathon Preparation Click Here
Talking to Keith Livingstone by way of email has changed my belief in what I can achieve at London next year.
After hearing that I have done little in the way of aerobic base training over the years makes him think that I have a big room for improvement.
He said I should not think of aiming at 2.45 but think bigger and go for 2.39.
Thinking back I guess there were only two years I ever did something like Lydiard base training., 2003 when I set many of my P.B.s 21.31 for 4 miles, 27.11 for 5 miles and 57.28 for 10 miles, these times on the McMillan calculator do give me a 2.40 marathon!
Also when I started this blog back in 2007 I tried to follow lydiards training methods, I didn't have all the info I needed but I still had an amazing period where race after race went extremely well, until I started adding in hard interval sessions, first I stopped improving then burned out and went back to being a very average runner!
It seems I have been given another chance to find out what I can really do, thanks to Keith I'm starting to understand how the Lydiard method works and how I can turn this broken down misfiring single cylinder lawn mower engine into a high powered aerobic sub 6 cruising rocket!

Week One Arthur Lydiard base training
Mon
Decided to rest after a very poor 10K race :0[
Tue
Marathon paced effort up to one hour
Set off on the road with Tess at about 6.20 pace, to make it FUN we heade3d out over the sand dune trail on an out and back course.
Reached half way in 29 mins.
we had the wind on our backs coming home, kept a good steady effort going [felt good] last 3/4 on road where we easily hit 6.20 pace again! + 55.49
Wed
Big sand dunes with Tess, kept heart rate at 70-75 % of max = 1.35
Thur
Fartlek [speed play] session, two laps Hillside loop.
Putting in efforts up and down the small hills and flats = 58 mins
Fri
Regeneration Run at 60-65% of MHR = 33 mins
Sat
Big sandhills and pinewoods with Tess.
70-75% MHR, felt OK up to last 30 mins where I ran out of energy and started burning fat = 2 hours 13 mins
Sun
sandhill 6 with Jon and Tess, ran to start and back = 1.23
Arthur Lydiard states that a fit working adult can handle 10-12 hours of good aerobic running plus any extra easy 60-65% MHR running that can be fitted in!
After an old lady came up to Arthur Lydiard at a lecture he was giving saying she'd just run a 100 miles in the week, but that she'd found it very hard to achieve because it had taken her 20 hours! Arthur changed his training programmes from miles to hours!
My plan is to start at 8 hours running with a gradual build up to 10-12 hours.