Thursday, 26 May 2011

Harrock Hill Race Report Flying High!

The ever popular Harrock hill race series resumed again for the 10th year.

20 SWAC members turned up in force to take on the challenging and scenic course, starting with a tough mile climb to the top of the disused quarry this race is not for the faint hearted!

Shortly after 7.30 pm we set off up the climb, sprinting away from the start with lungs bursting and quads burning we fought our way up against the unforgiving incline.

Towards the top of the first climb team mate and club chairman Steve Mclean shot past me like an exoset missile, which caught me by surprise, I regained my stride on the downhill and overtook Steve as my Garmin showed sub 5 min mile pace.

Just behind was Steve Lewis followed by Rob Johnson [farther of Ben] and Andy Hudson and Paul Tobin.

Tracey Peters was the first of our girls over the top, with Vicky Harvey followed by Rachel Thomas, Carol Wright and Sue Stewart who was being shown round the course for the first time by an obliging Carol James.

I was now running in the ‘moment’ concentrating hard to take it to the limit one more time.

Out of the farmers field and onto a flat road section hitting 5.20 pace until I turned a sharp corner and headed up the next climb.

I’d now moved up to 8th place with a big gap to the lead runners.

I shortened my stride and speeded up my cadence, leaning into the hill, a couple of guys got into formation behind me waiting for me to faulter,No Pressure!

Out on to the Parbold hill road for a second before plunging down a dark narrow dirt path with gnarly tree roots under foot to take out the unwary

Over a stream, up the bank then out onto the escalator, a never ending climb that carries on into the distant horizon!

This is where many runners suffered among them was Steve Lewis, Matt Nelson and Neil Silcock all who retelled their stories of woe back at the pub after the race.

Pushing on at last I reached the top road, still in 8th place and feeling strong, just one more short climb up to the ruins of the ancient windmill.

Next is a very technical section along a rocky path, I feel the breath on my neck of 3 guys on my shoulder lining up for the final sprint.

Down through the last cow field I’m out paced by 2 of the guys only to have the 3rd guy out sprint me to the line.

This gave me 11th place out of 179 [a record number of finishers] and my fastest time in many years!

The race was won by John Morrisey of Wigan Phoenix in 32.02.

Out of our club members there were some great performances;

Tracey Peters, Vicky Harvey and Rachel Thomas won the ladies Team prize!

Steve McLean was 21st, Steve Lewis in only his second race here set a massive P.B. with 37.17 and 23rd place.

Rob Johnson a very good fell runner over the longer distances had a big smile on his face at the end finishing with 38.01 and 28th

Next was Andy Hudson 37th Simon [flying Doctor] Tobin on the comeback trail after injury 45th 39.27

59th Matt Nelson 40.40, Paul Cain pulled off a new P.b. with 40.55

Tracey Peters was the first lady of our club finishers taking 3rd lady overall on the night with 41.09 and a new P.B.

Ex club member Ted [big boy]Maguire ran 42.54

Paul Ashby 43.31 out sprinted Neil Silocock 43.32 who enjoyed his first ever run here.

Big Ed Sherstone no stranger to climbing the high peaks finished in 101 place with 44.25

Rob Cosgrove set a shinny new P.B. with 44.48

Vicky Harvey put in a good showing with 46.32

Silver haired old fox Phil Baxendale put on his trainers one more time for 46.49

Clive James was close behind with 46.54

Next lady was Rachel Thomas pleased with her 47.32 but looking to get faster by next month.

Shy retiring Carol Wright 51.46 complained that she wanted a specially designed SWAC T-shirt to cover her hairy chest!

Super Sue Stewart running her first ever race here put in an awesome performance to win the L 60 age group with the help of pacer Carole James 52.46

All in all a great turn out from the club, just missing a few big hitters from the Formby end.

After the race we all enjoyed a few pints at the friendly Farmers Arms and recounted daring tells of epic hill climbing and descending.

Next Race Hutton Roof on Saturday.

HOW DID I IMPROVE

For the last couple of years I've felt I've lost some power on the hills, my answer to this is to increase my explosive power with plyometrics and short sprint work up hill.

My best short distances races were back in 2000 and 2003, is it by any coincidence that I did a lot of plyometric work those two years, I think not!

I'm doing two leg squat jumps, with and without weights, single leg squat jumps and one and two legged bouncing from the ankles.

I've progressed slowly over many months from wearing minimal shoes down to just bare feet now!

This I think has greatly increased the strength and power of my legs and feet.

Also under the advice of super marathon runner Roberto I've started incorporating short hill sprints into my training for the last couple of weeks.

It has been shown that these short hill sprints greatly increase growth hormone in the body by up to 40% after training, this is a massive gift for us older runners as GH is responsible for increasing muscle mass, reducing body fat and speeding up recovery!


24 comments:

Scott Brown said...

Always inspiring and positive Rick!

Great to see you back on track!

Growth Hormone eh?

marty said...

congrats rick on another great performance. i know a couple of others who ran and they said it is a tough course

RICK'S RUNNING said...

Cheers Scotty and Marty
Yes it's a good course to sort out the men from the boys!

Ewen said...

Good one Rick. I don't think we have any cross country courses as tough as that (in Australia!). Thanks for the tip re the plyos - definitely going to get that happening soon. Also the short hill sprints - did those for a while a year or so back and I'm sure they helped.

Anonymous said...

[p]His vision was remarkable that [url=http://www.uggsoldescanada.com]ugg soldes canada[/url] the clocks shifted to create envelope of innovation and precision . The Bailey button ugg boots which are also available in black, chestnut, chocolate, grey and [url=http://www.uggssbottespascher.com]ugg bottes pas cher[/url] sand plus crystal blue, dusty wysteria and seashell rose . Possibly even some you can make various hairstyle . A flip case or even a carry pouch is actually a hit while using customers today . added ample minded, he has matured, and comprehend the way to win a championship, and this perspective is purposely retractile settle for once more Nike Shox R4 shoes [url=http://www.uggssbottespascher.info]ugg pas cher canada[/url] Outlet . For their weak [url=http://www.kiduggboot.co.uk]cheap kids ugg boots[/url] feet, high class sheepskin boots are seemed to be necessary . Cascade aussehen, mit engen Pullover und [url=http://www.cheapuggsbootsukonline.co.uk]ugg boots uk[/url] Strickjacken . Never let place a burden on become a dilemma available for you : there is absolutely no position making a lot connected with dollars instead of forking over this place a burden on,cheap boots, or maybe forking [url=http://www.uggsaleukoutlet.co.uk]ugg sale uk[/url] over an incorrect total . Tactuality are acucredibility in our all-overs , so the all-overs are complete acceptationant [url=http://www.uggsaleukoutlet.co.uk]ugg on sale[/url] to your alleviateth , in acclimation to own a alleviatethy anatomy we acquire to accrue our all-overs able at ancient.[/p][p]I t d o e s n ' t s e e m l i k e t h e p a n t s t h a t s o m e t i m e s , m o r e b l o a t e d a n d i t w i l l b r i n g y o u y o u t h f u l v i t a l i t y , s h o w y o u r g u i d a n c e t h i n l e g s , s h o w t h e i r c h a r m . It is significantly additional appropriate to boys or lively and handsome women . Not like the appearance it was, it keep up with fashionUgg Stiefel year after year . The most beneficial times of my total life . They were in fact chosen for their functionality rather than looks in the beginning . FIND CHEAP UGG BOOTS AT OUTLET STORES:Outlets are another place where you can find cheap Ugg boots . In Respond, you have a choice involving the Repeater object,made in australia boots, Horizontal List, Tile Variety, [url=http://www.uggssbottespascher.info]ugg pas cher femme[/url] or List control . Why does one thing like this happen you may question in exasperation? Very well, the reply would be that we are not consuming the correct blend of foodstuffs to burn the surplus fats off.[/p]

Anonymous said...

[p]Some [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag sale[/url] mulberry bags is for men . You can find each individual type of Alexa in Mulberry [url=http://www.mulberrybagsale4uk.co.uk]mulberry bag outlet[/url] bags . And our save can do that in your case; we give you wholesale designer Mulberry Replica wallets and [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags[/url] bags . They realize that mulberry sale bags can satisfy their trend [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag[/url] preferences . The bulk of [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags outlet[/url] the backpack is determined by the exceptional and abundance on the uncooked abstracts accessible . Mulberry Bags characteristics a characteristic of their own? Would you evaluate fulfillment in offerring mulberry handbags that mulberry outlet characteristics a attribute of their own? They'll draw worry throughout you decide to go . This is possible thru replicated designer [url=http://www.nicemulberrybags.co.uk]mulberry sale[/url] makes . It appealed to greater extent to women and turned out as the biggest hit amongst other Mulberry bags . The colorful handbags are filled the vibe of the season's feeling wahgajgfd24 , completely bring wear to the fantastic spring days.[/p][p]Now you can find our new style of Mulberry Bayswater -Mulberry Bayswater Briefcase Oak Natural Leather Shoulder Bag

Signature Mulberry details create a timeless look for our new Bayswater Briefcase . The first batch marketed out in three weeks: 隆掳It speedily became clear all had under ranked 隆颅 ,mulberry pouches on sale,隆卤 declares Davis . Taking a Mulberry handbag will improve you social status, and you will feel confident in yourself . After the buyer paid for were gratified, so to my warehouse grading is very good . Cheap Mulberry Bryn Wallet in black on sale . You will furthermore find that some sites have centerpieces,mulberry handbag, bouquets seini0114e,mulberry uk, swags and many other mulberry paper bloom adornments all readymade . We are advancing our pretax predictions for the next three years from 隆锚9 . I think style isn't really all about income, it counts greater is your guts to attempt a specific thing [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags sale[/url] new . How cool it is! Make a attempt and have a cool experience.[/p]

Anonymous said...

I am truly delighted to glance at this weblog posts which includes lots of valuable information, thanks
for providing these statistics.

Feel free to visit my website :: exercises for vertical jump

Anonymous said...

You actually make it appear so easy along with your presentation
however I in finding this matter to be actually something that I believe I'd never understand. It seems too complicated and extremely wide for me. I'm having a look ahead for your next publish, I'll attempt to get the dangle of it!

Here is my weblog einfohound.com

Anonymous said...

You actually make it appear so easy along with your presentation however I in
finding this matter to be actually something that I believe
I'd never understand. It seems too complicated and extremely wide for me. I'm having a look ahead for your next publish, I'll attempt to get the dangle of it!

Here is my web page - einfohound.com

Anonymous said...

What's up to every one, the contents existing at this site are genuinely remarkable for people knowledge, well, keep up the nice work fellows.

Look into my weblog - exercises to improve vertical leap

Anonymous said...

It's really very complicated in this active life to listen news on TV, so I only use the web for that purpose, and get the most up-to-date news.

Here is my webpage :: exercises to increase vertical

Anonymous said...

This is the perfect site for everyone who wants to understand this topic.
You understand a whole lot its almost tough to argue with you (not that
I personally will need to…HaHa). You definitely put a
new spin on a topic that has been discussed for decades. Excellent stuff, just great!


Also visit my blog post - exercises to increase vertical jump

Anonymous said...

I'm not sure where you're getting your information, but good topic.
I needs to spend some time learning much more or understanding more.
Thanks for wonderful information I was looking for this info for my mission.


Also visit my weblog - workouts for vertical jump

Anonymous said...

Hello there, just became alert to your blog through Google, and found that
it's truly informative. I'm gonna watch out for brussels.
I'll appreciate if you continue this in future. Lots of people will be benefited from your writing. Cheers!

Feel free to surf to my web page ... workouts to improve vertical

Anonymous said...

Wow, incredible weblog layout! How long have you ever been running a blog for?
you make running a blog look easy. The entire glance of your website is great, let alone the
content!

My homepage: exercises to improve vertical leap

Anonymous said...

Sweet blog! I found it while surfing around on Yahoo News.
Do you have any suggestions on how to get listed in Yahoo News?
I've been trying for a while but I never seem to get there! Thank you

Feel free to visit my web-site :: exercises to increase vertical

Anonymous said...

I don't even know how I ended up here, but I thought this post was good. I don't know who you are but definitely you are going to a famous blogger if you aren't already ;) Cheers!

Here is my webpage; Www.Richmondcitywatch.Com

Anonymous said...

Very good article. I will be facing some of these issues as well.
.

Look at my webpage vacation for rent by owner charleston sc

Anonymous said...

I do not even know the way I finished up here, however I assumed this
submit used to be great. I don't recognize who you're however definitely you are going to a well-known blogger if you happen to aren't already. Cheers!

My homepage :: http://Yazzeldazzel.com

Anonymous said...

For the reason that the admin of this site is working,
no uncertainty very soon it will be famous, due to its feature contents.


Feel free to visit my webpage ... exercises for vertical

Anonymous said...

Aw, this was an incredibly nice post. Taking the time and actual effort to generate a good article… but what can
I say… I procrastinate a whole lot and don't seem to get nearly anything done.

Feel free to surf to my homepage: workouts for vertical leap

Anonymous said...

Pretty section of content. I just stumbled upon your web site and in accession capital to assert that I
acquire actually enjoyed account your blog posts.
Anyway I will be subscribing to your augment and even
I achievement you access consistently rapidly.


Here is my blog post - jump manual

Anonymous said...

This post is invaluable. Where can I find out more?


My web page; exercises to increase vertical leap

Anonymous said...

Wow, this paragraph is pleasant, my younger sister is
analyzing these kinds of things, so I am going to tell
her.

my page: http://www.Checkoutmyvideo.net/