CHIRUNNING

CLICK HERE FOR DANNY DREYERS BLOG ON CHIRUNNING

23 miles at record breaking speed

Blue skies greeted us today after the wintery storms of yesterday as Rob and me set off on a long run. After a short stretch on the road we made for the tough sandhills inc the infamous BIG DIPPER , we then went through the ainsdale and formby pinewoods before returning along the beach. Rob was setting a rapid pace and i was happy to follow in his shadow.
At 19 miles we hit the coast road and picked up the speed as we ran down the cycle track.the plan was to hold marathon pace back to southport. I pushed the pace up to 10mph for the 1st 1/2 mile then settled into 9.5-9.7 mph till the end. With 1/2 a mile to go Rob passed me and pulled away to finish very strongly ! taking into account all the soft sand and sand dunes our average speed of 8mph is quite impressive and the fastest i have ever run on this sort of course.
23.05 miles =2.53

TRAINING OVER LAST WEEK

Mon 17th
ran down over the sandhills,felt good running Chi,met up with the club and did 12 x short efforts, ran back with Tracey and Alex. max speed 13.6. 15.34 miles = 2.04
Tue 18th
Easy run over the sandhills with tess the dog, working on CHIRUNNING, one minute working on pulling my spine up tall, the next min working on leaning forward from the ankles, then thinking about lifting my heels off the floor and keeping all the muscles below the knee relaxed etc.
= 40 mins
Wed 19th
Steady off road run round parbold and Harrock hill, 4 main climbs, worked on the CHIRUNNING, felt much smoother, no pains in the calf muscles and the sciatic pains down my legs have almost gone.
running faster up and down the hills using DANNY DREYER'S methods, GREAT STUFF ! really starting to feel like a proper runner now! flowing along, almost like a Kenyan Distance runner != 1.32
Thur 20th
Easy run with Rob and Tracey =40 mins
Fri 21st
4 mile EASTER RACE, felt tired after only 2 hours in bed after working the night shift, very cold strong 30+ mph winds make conditions hard going, had hoped to run low 22 mins but had to settle for 23.04 and first vet 45.
Sat 22
RIVINGTON PIKE FELL RACE, decided to enjoy this race and set off at a steady pace, I slowly picked off runners in front of me and near the top of the 700ft climb i overtake team mate Brian Davey only to have him fly pass me on the very steep decent, I give it 100% FULL THROTTLE as i get on the road again for the last half mile, its great fun flying past runner after runner as i hit 15 mph before the finish. 700Ft of climbing, 2.95 miles = 23.17
Sun 23rd
Run with Tracey, this is her last very long run before THE LONDON MARATHON , i get her to run the first 15 miles at a easy steady pace then run at marathon pace for the last 5 miles, she seemed to cope very well with the session and averaged 7.48 pace for the last 5 miles. i think she should be able to run her first marathon in about 3.25 - 3.30 as long as every thing goes well on the day . = 2.56

RIVINGTON PIKE RACE

CLICK ON TO ENLARGE RESULTS SHEET
Total Time (h:m:s)	0:23:15	7:52 pace
Moving Time (h:m:s)	0:23:15	7:52 pace
Distance (mi )	2.95
Moving Speed (mph)	7.6 avg.	15.4 max.
Elevation Gain (ft)	+717 / -717
GPS Signal Quality	Excellent	MB Gravity Web Service
Similar Activities	My Digest TrailNetwork
Download	GPS Device
Export	GPX HST CRS

MY SECOND RACE IN 2 DAYS, I RAN THIS
FOR FUN!!!

SOUTHPORT EASTER 4 mile RESULTS

3K Fun Run, Women's 4 Miles, Mens 4 Miles.

STRONG, COLD GUSTING WINDS OF 30MPH + PUT AN END TO ANY HOPES OF A P.B. BUT THERE WAS A GOOD RACE BETWEEN MARK, GERRY AND ROB, ALL GETTING THE BETTER OF ME BY SECS AT THE END OF THIS VERY GRUELING RACE .
I DID MANAGE TO WIN MY AGE GROUP PRIZE, WHICH WAS BUT A SMALL CONCILIATION, ROLL ON SOME NICE WARM WEATHER PLEASE!

LADIES RACE
TRACEY RAN A FANTASTIC RACE TO FINISH 6TH
SO SHE SHOULD BE ON FOR A GOOD LONDON MARATHON IN A FEW WEEKS TIME.

PETER SNELL ON TRAINING FOR LIFE

Snell draws on past lessons in new life By John Mehaffey LONDON, March 5 (Reuters) - In one sense the journey taken by Peter Snell since the triple Olympic champion retired in 1965 is a reappraisal of his past from the perspective offered by time, maturity and distance. Now in his 70th year, the best middle-distance runner of his era and the man voted New Zealand's greatest athlete Through hard thought, wide reading and dogged trial and error, Lydiard concluded that marathon-type training schedules would transform middle-distance running. To widespread scepticism which lingers today, Lydiard determined that a weekly total of 100 miles (160 kms) was the ideal during the winter conditioning period. The week's work included a 22-mile Sunday run through the Waitakere mountains, only four miles short of a full marathon. The results spoke for themselves. Snell emerged from nowhere to win the 1960 Rome Olympic 800 metres title, broke the world mile, 1,500 and 800 metres records on grass tracks and at the 1964 Tokyo Olympics strode majestically to the 800-1,500 double. In Rome, Murray Halberg won the 5,000 within an hour of Snell's triumph and Barry Magee finished third in the marathon. The New Zealand trio were ranked first in the world at 800, 5,000 and 10,000 metres respectively in 1961. AUCKLAND SUBURB According to contemporary reports, Lydiard was beset by the world's media plus curious coaches in Rome asking what talent-spotting system was responsible for producing such results from a country of little more than three million people. They are just a group of runners from my Auckland suburb, Lydiard replied. "That's right," Snell confirmed in a telephone interview with Reuters. "I wasn't from his suburb in Auckland, I ended up being there. And I was attracted by the results he was getting." Snell said critics of Lydiard argued that moderate pace distance running would result in middle-distance runners losing their speed. "That apparently is the case but it's a short-term thing. You have to be patient and eventually you regain your speed after a relatively short period of sprint-type training," he said. "I believe Lydiard had it right scientifically and I could argue that with anyone. A relatively small country had quite outstanding success, not just a couple of people but a fairly large number of individuals. "It doesn't seem too much different from the success of the Kenyan runners does it? I like to think conditions in Kenya were what it was like in New Zealand 40 years ago. "You didn't have too many avenues for achievement. If you weren't a rugby player, you weren't much at all." LIFE CHANGE Snell was the outstanding individual in the Lydiard stable, a fine all-round sportsman whose powerful physique appeared ungainly early in a race but made him unstoppable when he accelerated. After retirement, Snell sought other challenges, opting at the age of 34 to change countries and become an academic. Today, his aim is to demonstrate personally that daily exercise can delay if not halt the ageing process and relieve the symptoms of osteoarthritis. "I'm passionate about that," he said. "That is what I am looking forward to showing that I can still be in good shape as I get older without going overboard on the exercise. "A lot of older people just don't understand what they can do to make things better. I am also motivated by my own sort of mortality. I want to be able to go through life being able to function at a reasonably high level of energy and be physically independent until I die. "I hope that helps demonstrate to other people when they look at me and say he's just lucky, he got the right sort of genes and that is why he can still be as active as he is at 70. "But I don't believe it's that at all. I believe it's all about lifestyle, and particularly exercise." (Editing by Clare Fallon) of the 20th century is a distinguished sports scientist based in Dallas. Part of his research has involved confirming a scientific basis for the revolutionary training methods devised half a century ago by the remarkable Auckland milkman and shoe manufacturer Arthur Lydiard.

ARTHUR LYDIARD

the story of arthur lydiard [click on page to enlarge]

RUNNING

Sun 16
Easy run with jon over the sandhill loop = 59.46
Sat 15
Run with Tracey over the sandhills, through the pinewoods and out to formby point and back. = 3.07
Fri 14th
AM, Easy run with tess the mad sheep dog, over the sandhills
= 40 mins
Thur 13th
Rob got us to work hard with 15 x 20secs sprints with 20 secs easy, we then had 2 mins rest before sprinting another 10 x 20secs with 20 secs easy, max speed 15.1 mph
= 44 mins
Wed 12th
steady run round parbold and ashurst inc 1800ft of climbing, 15 miles =1.54
Tue 11th
run with Niz over the sandhills easy 38 mins
Mon 10th
ran down over the sandhills to meet up with the club for Brians speed session
10x short hill, ran back home with tracey = 2.10

CHI - V - POSE RUNNING, WHICH IS BEST ?

CHI -V- POSE RUNNING

How is chi running different from the Pose Method advocated by Dr. Nicholas

Romanov? I practice the Pose Method and it sounds very similar to me. -- David Boyce, Evanston, Ill.

ChiRunning and Pose share the same focus of leaning to engage the pull of gravity for propulsion. That is about the only similarity I can see.

With the Pose Method, Dr. Romanov has runners land on their forefoot, while ChiRunning has runners land on their mid-foot. Landing on your forefoot requires your entire body to be momentarily supported by your calf, which, for long-distance runners, is more than that muscle was designed to do.

The Pose Method uses the leg more. With ChiRunning, we have the runners relax their lower legs as much as possible at all times in order to reduce work to the lower legs (which is one of the main areas where running injuries occur). We have runners lengthen their stride and increase their lean to run faster, versus picking up the speed of their stride. If your cadence picks up, as I think the Pose Method advises, it takes more leg muscle to turn your legs over faster. That's OK if you're a sprinter, and your race is over in 10 seconds. But ChiRunning teaches long-distance runners to rely more on your lean than your legs, and ultimately, it saves your legs.

THE LIZARDS THOUGHTS !

I tried pose running back in oct -nov , I tore a calf muscle at the end of a 10 mile race, I think because i was landing on my forefoot, which put too much stress on the calves ! I also started getting pains in my hip, which i think was because of the short very fast stride you have to use in pose running.

Brian told me about Chi running and lent me the book CHI RUNNING by Danny Dreyer, every thing he says seems to make sense and it seems to be a more natural way to run.i tried out the Chi running on my 23 mile run on saturday and i finished with a lot less aches and pains than normal ! Anyway am going to keep on working on the Chi running and I'll report back later on my progress.
sun 9th

morning
1 mile run with Niz

afternoon
easy run with Jon round the

sandhill loop = 1.01