CHI RUNNING VIDEO'S, SEE THE LIGHT!

KATHERINNA KcKIERMAN [ LONDON MARATHON WINNER] ON CHI RUNNING

BASIC CHI RUNNING POSTURE

CHILL OUT RUNNING

RUNNING DOWN SUICIDE CANYON

TRAIL RUNNING WITH CHI

How to Run Faster

Type that phrase into Google and you get 43,000 hits (plus 48 videos). But who wants to go through all those agonizing drills? Here are 10 surefire ways to improve your speed.

1. Switch to the metric system. You’re running 5k and 10k races. Why are you telling people your mile splits? “Dude, I ran 6:12s the whole way!”
2. Join the Keystone Kops.
3. Change your apparel. While pasting wings on your heels will only make you look faster, stitching together a pair of bacon shorts and running past a pack of stray dogs will increase your pace significantly.
4. Try the Marion Jones program. The downside to this approach is that it could take you from the Fastest Woman on Earth to the Fastest Woman in the federal prison in Fort Worth, Texas.
5. Attach JATO bottles.
6. Use the Six Million Dollar Method. If running in slow motion made Steve Austin super-fast, why not you?
7. Suffer a freak accident. Unintentionally inhale “heavy water vapors” or stand too close to chemical beakers struck by lightning.
8. Buy the fine products of the Acme Corporation. You can try the Super Speed Vitamins or the Hi-Speed Tonic with vitamins R, P and M.
9. Chase a celebrity runner. Running just behind Anna Kournikova will get you down to the 7:15 range while hanging with Lance Armstrong will improve you to 6:30 or better.
10. Run faster by, uh, running faster. That is to say, you increase speed the same way you increase distance. When you first got off the couch, you didn’t go out and do a steady six miles, did you? If you’re like me, you ran about 200 yards and stopped to put your lungs back into your chest. The basis of all speedwork is to run short—even tiny—distances at a faster pace than you can currently manage over longer distances.

Just as your body got used to running further, it will get used to running faster. With patience and determination, you’ll eventually marry the two together, hopefully on race day.

If all else fails, just claim you are a victim of time dilation.

Written by Mike Antonucci · Filed Under Running is Funny

Marathon Race Report: 490 BC

The following is excerpted from a document recently discovered during an archaeological dig near Athens. It appears to be a running log with the name Pheidippides scrawled upon it. I translate it here from the ancient Greek, invoking the Muse as I do so.

August 31, 490 BC:

Sunny, with a little bit of wind. Did my final long run today. Was a bit of a struggle. These new Nike sandals don’t have much arch support. To add to my misery, I got an olive pit stuck in them at about mile 13. On the plus side, these FigShots are just the boost I need during my run.

It’s pretty hard to nail down my pace because my sundial doesn’t have a minute or second hand. But I’m pretty sure I can finish sub-noon.
MORE

YASSO 800'S

After reading that Thomas ran this session before his Cork Marathon and it predicted his finishing time almost spot on I thought I'd use it as a test on myself.
YASSO 800 WORKOUT
10 X 1/2 MILE
I used the selworthy rd hill loop and ran the following;
2.48 2.47 2.47 2.46 2.43 2.48 2.47 2.46 2.48 2.46 this would give my an average of 2.46
which would be my marathon time! I felt like I was in full control of the session and never felt in any difficulty. Good session!
finished with a run over the sandhills to give a total of = 2.10

TRAINING FOR THE WEEK

THUR 6TH
8 X ABOUT 400M EFFORTS WITH ROB AND STEVE, round the York rd-Saxon rd block;
Dist Time Pace AV MAX
0.23 1.13 5.16 11.4 14.4MPH
0.28 1.15 5.21 11.2 12.7
0.21 1.06 5.13 11.5 12.7
0.21 1.05 5.10 11.6 12.7
0.21 1.07 5.13 11.5 12.8
0.23 1.12 5.11 11.5 12.8
0.28 1.30 5.24 11.1 12.0
Felt better than yesterdays race, quite enjoyed the session.
TOTAL TIME = 52 MINS

WED 5TH
CHORLEY 4 MILE RACE = 22.37
Afternoon, had a warm up run round Parbold, made the mistake of running up hunters hill
[ 1 mile climb] and paid for it with heavy legs during the race! stupid boy!
= 44mins
TUE 4TH
Practiced CHI RUNNING in Vic park, working on RUNNING TALL, LEANING FORWARD FROM THE ANKLES, KEEPING THE FEET, ANKLES AND CALF MUSCLES RELAXED, THINKING ABOUT LIFTING THE HEELS OFF THE FLOOR INSTEAD OF THINKING ABOUT LANDING AND KEEPING SHOULDERS DOWN AND RELAXED, 1 MIN ON EACH,THEN REPEAT. GOOD SESSION TO IMPROVE RUNNING FORM. =34 MINS
MON 3RD
CLUB INTERVAL SESSION, RAN DOWN OVER THE SANDHILLS TO MEET WITH CLUB,
4 X 1/2 LOOPS IN THE PINEWOODS WITH 3 EFFORTS PER LAP. RAN BACK WITH ROB.
= 2.17

WHEN THE GOING GETS TOUGH THE TOUGH GET GOING!

There was a time when the Chorley 4 attracted large numbers of SWAC members, but those days seem to be sadly long gone! Back in the good old days the likes of Jon Singleton and Terry Bolland use to affectionately call this race the Chorley Bore due to the course being about as exciting as running round a motorway ring road! Interestingly Terry's P.B. set in the early 90's would have given him a easy victory here today! now there is something for Brian Grice to sink his teeth into! the times are a changing!
Anyway a small band of us made it to the start line for two laps of boredom and pain, first back for the club was Rob Mcgrath scorching round in an impressive 22.12 a whopping 45 second improvement on last year and good enough for 17th place and first vet 40. As for me, well i don't remember the last time I felt so bad, I ran the first mile in a slow 5.40 and it felt so hard i really wanted to hand the towel in! from some where I found the resolve to carry on but man did it feel like torture,I guess after such a torrid time i should be happy with 22.37 but then I keep thinking back to when i could run 21.31 back in 2003 and it seemed easy!
Andy Hudson a regular here like myself for many years pulled a muscle on his way to recording 25.51 , lets hope he recovers in time for the Benrigg race this weekend! Not too far behind it was nice to see Ian Kilshaw finding the time in his busy work schedule to run 26.21, Ian told me that he's only being doing steady runs this year so this race must have been a bit of a shock to the system!
Of the girls, Vicky Harvey had a good run with 28.35 not far off her best, Sarah Reynelds had a tough time and battled on to finish in 36.24, Sarah was quite ill this winter and is still struggling to find top form, lets hope next weeks Haigh Hall brings us better results!
The most stunning run of the night came from Katie Ingram of Horwich RMI Harriers running an incredible 21.29 for 8th place and smashing her p.b. by almost a minute.
Looking on the bright side I did finish 24 secs up on this race last year, so with luck i should be able to reach my target of low 22s by the end of summer.
RESULTS

CHORLEY HARRIERS 4 MILE RACE SERIES

MY NEXT RACE IS THE CHORLEY 4 ON WED 4TH JUNE
RESULTS

Harrock hill round one.
Two days of Rain before the harrock hill race did not dampen the enthusiasm of the runners who turned out for the start of the 7 th series of this classic race in fact 14 SWAC members gamely took on the challenge of running up 3 steep climbs including the infamous Parbold hill.
Steve Wilkinson, once again demonstrated his awesome power finishing 4th just seconds behind super vet 50 Paul Muller [past winner]. I was surprised to finish 11th and first v 45, after some very hard training for an up coming half marathon my legs felt less than fresh!
Steve Mclean new to this race did well to finish 20th just ahead of seasoned fell runner Brian Davey
Little Mike cunningham seems to be getting back into good shape, finishing in 39.01
Andy Hudson no stranger to this race told me that he was a more relaxed person these days and just ran to enjoy the scenic views and fresh air! never the less 41.24 is fast cruising in my book!
Alasdair Patrick finshed with 43.09 a new name to me!
Vicky Harvey, surely not a vet 40, I do not believe it! ran a great race with 46.47 Carole James got the better of her hubby Clive this time! close behind were Cristine Cutner and Racheal Thomas, Clive James [ no not that famous fat aussie bloke!] still with the Hutton roof race in his legs broke the 50 min barrier with 49.29.
flying doctor Liza Lincoln enjoyed the challenge and sprinted in just behind tiring Clive.
once again Niz Bowker short on training but full of determination overcame the hills and battled on to finish in 55.28 out sprinting Terry Bolland senior in the process!
All in all an awesome day out! RESULTS

TRAINING FOR THE WEEK

Sun 1st June
Club run, pinewoods, steady= 1.15
Sat 31st
Run round parbold and harrock hill, beautiful day, great to be a runner enjoying the fresh air and sunshine, 5 climbs, easy-steady pace = 1.53
fri 30th
Core training
Thur 29th
4 x nature trail with Rob, 4.20 4.10 4.13 4.07 felt ok after racing yesterday = 45 mins
Wed 28th
HARROCK HILL RACE 1
Think i was first vet 45 but still waiting for results !
Tue 27th
Rest
Mon 26th
3 x 1 mile 5.31 5.29 5.34
Ran the efforts with Rob, found myself hanging on to Rob for grim death ! very windy, used the old coast rd from the bus station and then along rotten row up to the holy chow for our mile loop. =1.20