HOW FAST CAN YOU RUN!

HOW FAST CAN A HUMAN RUN!

NEW TEMPO RUN P.B.

Strong swirling, gusting winds had me thinking sub 6 mile pace would be impossible on todays recommended tempo run. But I fair old blasted round to a new course record, maybe the warm temperature helped me or maybe I'm just getting a whole lot stronger.


Here is my progress.
15th April 3.12 miles, 18.18, 5.52 pace
25th March 3.01 miles, 18.29, 5.57 pace
26th Feb 2009 3.13 miles, 18.40, av 10.1mph, 5.58 pace, max speed 11.7
2nd Jan 2009 3.01 miles, 18mins 39 sec , av 9.7 mph, 6.11 pace
28th Dec 3.00 miles, 19.02, 9.4 av, 6.21 pace
6th Dec 3.01 miles, 19.05, 9.5 av, 6.20 pace

Tue 14th
I ran a interval session in the pinewoods along the Fisherman's path with Tracey and John Sprackland. I have used this session many times over the last ten years, so I guess it can give me a good indication of how fit I am.
6 x Fisherman's path 0.57 miles, orange; downhill, green; uphill;
1/ 0.57 m, 5.40 pace, 10.5 av mph = 3.15
2/ 0.57m, 5.38 pace, 10.6 mph, 12.8 mph max = 3.11
3/ 0.57m, 5.23 pace, 11.1 mph, 13.9 max = 3.03
4/ 0.56m, 5.34pace, 10.8 mph, 12.7 max = 3.07
5/ 0.56m, 5.19 pace, 11.3 mph, 13.8 max = 2.59
6/ 0.56, 5.43 pace, 10.5 mph, 11.9 max =3.11
CONCLUSION; Felt strong and in control of the session, my times are close to when I could race ten miles in 57.30-58.30 mins.
Mon 13th
Spent 30 mins running round the old reclaimed tip measuring a new course with Brian Grice for the clubs New 5 k race series its going to be called
'The Rubbish 5k.'
I then joined in the the club run and we ran over the sand dunes. Total time = 1.45

The 2009 London Marathon advice from the world record holder!

I'M JUST A RUNNING MACHINE,PROGRAMMED TO RUN! 18 MILES AT 9 MPH

CRAZY KIND OF RUN!
Today I planned a steady 18 mile run at just over 8 mph as recommended in the Runners World programme, I spent the morning catching up with my sleep and toiled with the idea of giving the run a miss after all I raced very hard yesterday!
But the sun was shining and thoughts of some fresh air eventually got me out the door at about 4 o'clock.
Setting off steady I soon found myself getting faster and faster, my SPIRA shoes just seem to encourage you to run fast, and soon I was running close to marathon pace! Using a 7.5 mile loop course with 2 1/2 miles of which were along the coast road into a headwind, into my second lap and my friend Jon came along side in his car shouting encouragement [ he might have been impressed I was running so fast after yesterdays race and drinking session!] on I went powering up the Trafalgar rd hill for the second time.
Along the coast road I passed a girl running at a good pace [ I felt a bit of a twat as I powered passed, I shouted encouragement as I went, hope she took it the right way!] I was now holding a good marathon pace, off the coast road and back to the start of the lap.
Now just a short 3 mile loop to go. Up Trafalgar rd hill for the last time then over Hillside bridge and time to head home down Dover road, the last 1 1/2 miles turned into a progression run, it felt really good to be picking the pace up and I finished the last half mile at over 10 mph.18 MILES = 2 Hours
Conclusion; the Spira shoes let me recover much faster from the race than normal!
THESE SHOES ARE AWESOME!!!

22.44 my fastest time at the Southport good Friday 4 mile races in 7 years

THE RUNNING MACHINE!

I had to work the night shift before the race, doing my heavy manual job, getting just an hour in bed before having to get up.But I decided nothing was going to get in my way to breaking 23 mins in the good Friday 4 mile races.
My wife Niz was running the Fun run at 10 am and it was great to see her getting back into running again, next was the womens race with the mens at 11.15 am, The weather was not bad, light winds and the threatening dark clouds held onto their load!
I was getting nervous now, finally it was time for me to line up, 3-2-1- GO!
Everyone charged off, I felt like I was sprinting hard from the start, yet team mates around me were pulling away! I felt like I was sprinting hard after 1 mile, 2 miles, 3 miles, this was the longest sprint of my life! My body was crying out at me to slow down but I just forced harder, this was not comfortable, it was pure purgatory!
Slowly I pulled back runners who had gone off to fast, by Mile one I was starting to feel slightly better as my body warmed up, getting into a strong rhythm. I counted at least 30 turns on the course most of them sharp corners that mean rapid changes of pace and add to the intensity of the effort!
By 3 miles team mate Peter Roome had caught me up, I ran with him until the last 400 m when he started to pull away , by now my legs were swimming in lactic acid and there was absolutely no way I could accelerate ! Not once did I look at my watch, not until the end when I saw 22.44 on the clock, I did it!
With little in the way of anaerobic training this had felt incredibly quick and painful , had it been later in the day I'm sure I'd have felt a whole lot better but I reached my target and things are looking good for the marathon! I have to be very happy with the result!
Conclusion; 4 mile races are not about pacing yourself, their about how much pain you can handle, then pushing harder! Their about pushing your mental strength to the next level!
AGE ADJUSTED TIMES FOR 4 MILE RACE

Year Age Actual Time Age-Adjusted Time

2002 41 22.16 21.21
2003 42 23.20 22.13
2006 45 23.36 21.59
2007 46 23.06 21.21
2008 47 23.04 21.10
2009 48 22.44 20.42
RESULTS

TIME TO KICK ASS! 4 MILE SOUTHPORT EASTER RACES, LOOKING FOR A RESULT

TIME TO KICK ASS!
Tomorrow morning I will be running the Southport good Friday easter races, I will be going all out to smash the 23 min barrier, a time I have not managed on this course since 2002. The course has many sharp corners and is notorious for strong winds blasting off the sea.


Here are my times for the Easter 4 mile races over the years; 2002 22.16 2003 23.20 2006 23.36 2007 23.06 2008 23.04

RESULTS available after midday 10/4/09
Thur 9th
Easy run with Tess on the 'Velvet Trail' = 34.54
Wed 8th
Easy run with Niz on the nature trail

SUPER FAST KILLER WORKOUT, RUNNING IN THE FOOT STEPS OF A WORLD CHAMPION

I ran for an hour before meeting up with the club in the pinewoods, they left it to me to set the session so I used one of the sessions I use to do with super vet Steve James [ ex age group world champion and world v 60 5 k record breaker] , over ten years ago when I first started training with Steve I remember doing a mile and a half loop inside the woods which included quite a few short steep hills, we would run 5 efforts each lap with very short recoveries [ about 20 secs fast jogging!] and do 5 laps, it was a killer and the first time I ran it with him I blew spectacularly after only two laps!
I stuck with it and within 6 months my 10k time dropped from 38 mins down to 35.14 and I ran my first marathon in 2 hours 49 mins! and Steve went on to smash the world v 60 5 k record with 16 .22, Tonight I toned down the session to just 4 efforts per lap and only 3 laps , I didn't want to scare people off! Anyway the fartleck session went really well and it was good fun bombing up and down the hills!
I ran back with Rob who decided he needed even more speed work and shot off to run a series of 1/2 mile efforts, I left him to it as I was feeling pretty tired after my fast tempo run the day before, I finished with 2 hours and 24 mins.
Mon 7th
Ran the Sandhill 6 hard! 34.45 plus ran down to the start and back, total = 58 mins

On-line Documentaries and Interviews, PETER SNELL, ROD DIXON, JOHN WALKER

On-line Documentaries and Interviews

I FOUND THIS ON THE LYDIARD FOUNDATION SITE, INTERESTING STUFF;

In: News Releases -- Posted: 3/23/2009 4:57 AM -- By: Nobby Hashizume

Gathering some of the on-line footage and audio-interviews here...

---

Recently, some of our friends here, particularly Simon_M and Echoplex89, came forth with some on-line footage, documentary and audio-interviews of some of Lydiard runners. They have been posted on the forum but we can link them here so all you need to do is "click"!

We have contacted these people to obtain the original and we also have so much more in stock anyway and eventually we will create a page for audio-library and video-library on this site but, meanwhile, enjoy what we have so far. Thanks again, Simon_M and Echoplex89:

* Peter Snell Documentary (don't forget the Part 2!)

* 1962 Auckland National Championships (Murray Halberg 3 miles and Peter Snell half mile) (from NZ on Screen)

* Peter Snell setting 2 world records in Christchurch (starting about 2:50 into the footage)

* Peter Snell interview (right before Beijing Olympics)

* Another Peter Snell interview (by Competitors Radio Show)

* Rod Dixon interview (by Competitors Radio Show)

* John Walker interview (by Competitors Radio Show)

Enjoy them!!

22 miles off road with Tracey and Steady Eddie

It was the day of the Grand National, so you would expect it to be windy wouldn't you, the Girls down at the race course must have had a hard time keeping warm and their modesty in tact as the wind blew around and gusted up their skirts !
Good news for us was the wind blew away the threatening dark clouds and it turned into a great day to be out in the fresh air, getting the miles in. Runners World had this as the last very long run, next week is down to 18 miles, I was more than happy with the result of my epic run last weekend so I was looking for a easier pace today. We headed off from Birkdale village making our way to hillside and the start of our off road excursion. Over the sandhills and the Big Dipper, onwards to Ainsdale and Formby pinewoods, doing a loop round to the Lifeboat rd car park,then heading back along the coastal path to Southport. Tracey had told boyfriend Rob that she was running 22 miles so when we were almost back with only 21 miles on the Garmin I made her do an extra loop, I told her she would thank me for it when it came time to run London! I reckon 22 off rd must be worth 25 miles on the road taking into account all the soft sand and sand dunes! So well done to Tracey and Eddie for completing the run in good shape! 22 miles off road = 3 hours 22 mins
Sun 5th
Run with Jon and Chris through the pinewoods at easy pace, the last half mile turned into a progression run as I gradually picked up the pace, Chris hung in surprisingly well as we started to fly along and looks good for next Fridays 4 mile race. = 1.07

THE IMPOSSIBLE IS POSSIBLE, IF YOU BELIEVE!

'BACK FROM THE DEAD'
ON THE SANDHILL'KILLER' 6
Runners World recommended a 5 mile tempo run today.
Back in 2005 I used the sandhill 6 loop as a regular tempo run, getting down to a course record of 33.56, since then I have never got close to that time [36.32 last year] after hearing that Jon had smashed his year best time yet again on the sandhill 6 [49.30, 10 minutes improvement so far this year!] I decided to attack my own p.b. despite tired legs I got down to business and quickly got into a good rhythm, hitting the hillside direction post after 12 mins, the big sand dunes come in the second half, little dipper and then the notorious 'BIG DIPPER' guaranteed to turn your legs to jelly, I ran the first section quite strongly but I was suffering on the big dunes, next was the crocodiles back, the last of the hills, now I could pick up speed, concentrating on redlining, giving it every last bit of energy, past THE ROYAL BIRKDALE CLUB HOUSE, and now the final section across a field back to the start.
I stop my Garmin and look down in disbelief , Wow 34.31! my fastest time in 4 years!!!
I head for home, the quads have blown again! so its a slow painful jog , maybe on fresh legs A new record might be on, kind of amazing seeing that I'm now 48 years old.
'THE IMPOSSIBLE, IS POSSIBLE, IF YOU BELIEVE'!
Sandhill 'Killer 6 Loop, The Route CLICK HERE

Evening
Ran down with Tess to meet club for a enjoyable run, Tess had a big smile on her face as she bounded along with the group! = 40 mins
Thur 2nd
Beautiful day to be out running, Tess and me ran the sandhill 6 in reverse, strange how running a route in the opposite direction opens up a whole new world!
Great to be outside in the sun and fresh air, my mind and soul are refreshed. = 1.15
Fri 3rd
Easy run with Jon on the sandhill 6, finished with 3 downhill sprints. = 56 mins