AMAZING SECRET TO LOSING WEIGHT FOUND!

THE secret of losing weight is on tap – just drink two glasses of water before sitting down to dinner.

Dieters struggling in the battle of the bulge can put an end to over- eating by simply filling up on the cheapest of all calorie-free drinks – water – before eating, the latest study has discovered.

Scientists are recommending half a litre of water before meals as a way to cut calorie intake.More

Don't be a Slouch Run Tall!

So many people inc Runners spend a lot of time sat down, at work, on a computer, driving or even watching TV.
The end result is muscle imbalance and LORDOSIS of the back.
Tight hip flexors and weak butt muscles are the main problem.
This bad posture leads not only to injury but makes running fast almost impossible!
Arthur lydiard called this ' sitting in a bucket,' butt hanging out back and leaning from the waist.
The cure is simple; Lunge stretches and butt strengthening exercises.
SEE ARTICLE HERE
Also Aurthur's advice to run tall will help a lot, he said to imagine you are two inch taller than normal, you will now glide over the road instead of collapsing into it and waisting energy along the way!

Asics HyperSpeed 4 Road Test and the Harrock Hill Race

I did my first run in a pair of HyperSpeeds tonight, first impressions are they will be a good shoe for my long progression runs and they might make a good marathon race shoe too.
2 years ago, I'd have used these shoes for 5k-10k races, but my perceptions have changed and now they feel more like a long distance shoe, being 'more' than I need for shorter distances!
Tomorrow is the last Harrock Hill race of the summer series, I've given myself 3 days easy, so will be hoping for a good run!
Conditions on the course are muddy in places after the heavy ran of late, so bring your trail shoes.
How to run up hills fast!
READ HERE
race starts at 7.30 from The Farmers Arms Hilldale.

Training
Tue 24th
Run with Tess round the Hillside loop at Level one =30 mins
Mon 23rd
Easy run with Tess on the Velvet Trail + 40 mins

WEEK 10 MARIUS BAKKEN MARATHON TRAINING

Sat 21st
Location Parbold
It's been a very good week of training, with 30 x 1 min at 10k pace, a 2 hour progression run and finishing off with a 3 hour hill run.
Ran with mate Paul for over 2 hours then finished on my own to take it out to 3 hours!
We started with the 1 mile stony Lane then went down through the Quarry which looked really picturesque with the sun reflecting off the water.
Next was Hunters Hill followed with a fast descent through the fields to parbold.
We then tackled the 2 mile ashurst Beacon, 2/3 of the way up we turned off the road and heading along a narrow trail to the top of the Beacon this inc a super steep section of about 1 in 3 !
Another fast downhill before climbing up Fairy Glen, then down the main Rd back to Parbold.
A quick drink and a energy gel block and i left Paul to finish the last hour on my own , a lap round the Harrock Hill race followed, once again I went over Hunters Hill, unlike last week i didn't need to walk [thanks to the energy blocks] finishing with a run down through the fields.
Paul did really well, his longest run since injury!
2400ft of climbing, 7 main climbs, = 3 Hours
Sun 22nd
Run-walk with sarah, Rob, Jon and tess total time = 1.20

There is No Silver Bullet and The NEW Biomechanics of Sprinting

By Terrence Mahon

This past weekend I was in London, England for the Diamond League Track meet at the Crystal Palace. On the morning of the meet I teamed up with Alberto Salazar and Ricky Simms (coach & manager to many of the great Kenyan track runners) to give a coaching clinic for UK Athletics. It was a great event that brought together over 100 coaches and athletes from the UK club system to engage in a Q & A forum with Alberto, Ricky and myself.

A lot of what was talked about was comparing our US athletes and their rise to prominence with both their European and African counterparts. What became interesting to see was the utter simplicity of the Kenyan training model and how largely successful it is as a whole. However, the American and European mindset is often filled with testing gadgets, the newest-latest GPS watch and the 7 quickest ways to build stronger abs.
MORE


VIEW

Increasing Speed – Interview with Jon Goodwin READ

RUBBISH 5K TRAIL RESULTS

23 Runners turned out for the 3rd in the series of the Rubbish 5 K's .
Once again we were blessed with bright sunshine but a blustery wind made for hard going at times, even so there were some new Personnel Bests along the way.
For the first time in the history of the event we had a dead heat for first place!
After much judging of finish line photo's- OK well, really in truth I only had my own eyes to split the two lunging runners on the line, so I declared Steve McLean and Steve Wilkinson = 1st in 18.27. Yes STEVE WON!
3rd was M Goddard in 19.17. It was good to see the return of Brian Gow to running finishing 4th in 19.42, Simon Tobin was next in nursing two broken ribs.
First Lady was Tracey Peters in 21.02, she finished just behind Terry Bolland who had one of his best runs for a long time smashing is Rubbish P.B. by almost 5 mins.
Other good runs of note were; Paul Cain getting back into good form after injury, P Talbot who took 45 sec off his P.B. Rob Cosgrove 8 sec P.B. and Donna Spencer [ 4th Lady] 2 sec P.B.
Also at 71 years of age super Vet Steve James impressed with 22.55.
Next event will be a Handicap on the 3rd Wed of Sept at 7 pm prompt.
Thanks to Brian for results, Sarah,Rob, Sue and Norm for help marshaling, Cheers :]
Photo; Donna Spencer on her way to a NEW P.B.

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RUBBISH 5K

Wed August 28^th 2010

1=	S McLean & S Wilkinson	18.27
3	M Goddard	19.17
4	B Gow	19.42
5	S Tobin	19.48
6	H Nuttall	20.02
7	B Davey	20.22
8	P Cain	20.34
9	A Hudson	20.40
10	P Talbot	20.41
11	T Bolland	21.01
12	T Peters	21.02
13	G Williams	22.10
14	R Cosgrove	22.51
15	S James	22.55
16	R Thomas	23.02
17	M Tobin	24.07
18	C Cutner	25.06
19	D Spencer	26.37
20	S Marshall	29.53
dnf	M Morgan/G Gillison/M Meredith

TWO HOUR MARIUS BAKKEN PROGRESSION RUN IN THE HILLS, MAN THAT WAS GOOD!

Marius Bakken Progression run
40 mins L1-40mins L2- 40 mins L3
Location Parbold

I got a few hours sleep after my night shift but was awoken to the sound of very heavy rain pounding against the windows, oh No!
Thankfully by the time i got up the clouds were breaking and I ended up running in the sun :]
I did the session round Parbold which inc 5 big hills, the first 40 mins were at level one, 95-115 bpm for me, based on a max of 160 bpm, then followed 40 mins at level two 116-128bpm.
I was feeling good and had to hold myself back, just as I got to the bottom of the feared Hunters Hill Climb [ the very climb I cracked on at the end of my Sat 3 hour run] it was time to up the pace again, trying to push harder than marathon effort, up the hill I powered going over the top pushing past level 3.
I was now on a roller coaster road loop that included Harrock Hill, i pushed really hard and was pleased the way I felt, I kept it going until I reached the two hour mark.
job done, Nice One :]
Total time 2 hours 13 mins, 2400ft of climbing
MEGA PLEASED TO COME BACK FEELING STRONG AFTER SATURDAY'S RUN :]

CHRIS MCDOUGALL SHOCK HORROR, Last Hunter Tribe On Earth wear Running Shoes :]

BEAUTIFUL FILM, CHECK IT OUT!


Top 10 Myths of Sprinting Mechanics LINK

30 X 1 MIN WITH 30 REC

Location; Hillside 5k loop
Today's session called for 30 x i min, starting at level 2 [30 sec below MP] and gradually building up to upper level 4 [ 10k pace]. with 30 sec rec.
Well after the first couple of efforts I was soon hitting 10k pace and beyond and just kept it going!
So slap on the wrist from Marius for not completing the session correctly.
Lets hope I've saved enough energy for Wednesdays 2 hour progression run!
I finished off with 6 x 20 sec smart strides, I reached a max of 15.4 mph on the last one which must be my highest top speed of the year .
I finished running squelching in a shoe full of blood, as my newly cut toe nail cut into the next toe, looked lovely:]
Total time = 1 hour
Shoes; Bloody Nike Free's with cut down heels.
Nothing for it but to put said shoes into the washing machine!
UPDATE; Oops, just opened the washing machine, shoes look great but found some of my wife's under garments in there too, Christ don't tell the wife!!!

RYAN HALL
What Drives You?

August 16, 2010

As I continue my biggest and hardest weeks of training that serve to prepare me to enter into a state of fitness I have never experienced before I can not help but think about what is driving me to train so hard and to push through such grueling workouts. On Sunday I ran 12 miles medium-hard then 8 miles hard with just a short break to change into lighter shoes between the two segments. This workout is incredibly testing. The pain encountered beckons the question: “why am I doing this to myself?” MORE

NEWS
THE RUBBISH 5K IS ON WED 18TH AUG AT 7.00PM
We are celebrating Brian Gows birthday and there is a rumour that he will buy us all a drink after the event :]

RUBBISH 5K, link

QUOTE

@rustyrockets

Murderers! Stop murdering. Everyone will die eventually. Just sit down and be patient.

Form to make you run FAST!

I show this video again just because it's a real joy to watch Ryan Hall running at 4 min mile pace and making it look so dam easy!
AWESOME!



After reading Steve Magness's 2nd article on Running Form I decided to work on my own form, i remember reading that Tom Tellez said not to just let your foot hang in the air and let gravity pull it down to the ground, but use a strong hip extension to pull your foot down quickly so it lands under your centre of gravity.
This seemed to work for me, straight after my foot becomes grounded I switch off my glutes and let momentum pull my body over my grounded foot,.
The great thing is the faster you go the longer your stride extends behind you!
I've read that it's not possible to extend your hip through glute power once your foot is grounded because the quads dominate to stop your knee collapsing on impact.
There is a simple test you can do; stand on one leg, now activate your glutes for all there worth do you move forward?
Only by losing balance ie raising your calf muscle will you move foreword.
The other test is to stand facing a wall, feet two feet away.
Stand on one leg, lean forward, touch the wall with your hands.
Feel gravity pushing you into the wall.
Now try and extend your hip, do you feel an increace of force against the wall?
Sun
Location sandhill 4
20 min recovery run plus a 1 hour 20 min walk with Tess,Jon, sarah and Rob, who are all injuried at the moment and can't run!