Location Hillside 5K loop 6 x 6 mins at 1/2 Marathon pace with 2 mins active recoveries at level 2 Session went well and ended up running 7 sec a mile faster than when I did this session in April in my build up to the London Marathon :] April 2010 = av pace 6.16, Sept 2010 = 6.09 av pace
Marius Bakken session Location Kings Garden one K loop The session called for 3 x 9mins [ 3mins [L2]-3mins [L3] and 3 mins[L4] continuous] with two mins recovery between sets. Things went pretty well and my splits were; Set one 3 mins 6.44 pace-3mins 5.59 pace - 3 mins 5.45 pace Set two 3 mins 6.38 pace-3 mins 5.55 pace-3 mins 5.37 pace Set 3 3 mins 6.33 pace-3 mins 6.00 pace-3 mins 5.33 pace finished with 6 x smart strides Max speed 14.8 MPH Total time 1 hour 3 mins.
WHAT'S IT LIKE TO RUN 93 MILES ACROSS ADAHO READ SCOTT'S REPORTHERE TIP OF THE DAY One thing that will help you run faster and with a better posture is to run tall, always think of pulling yourself away from the ground! Check out video below for more info
THE SUB TWO HOUR MARATHON CLICK HERE Tweeted by Steve Magness
Laurent Fignon R.I.P.
Laurent Fignon, who died on Tuesday from cancer aged 50, was an awesome French cyclist who erupted on to the professional sporting scene in the early 1980s, winning the first of his two successive Tours de France in 1983 aged only 22; six years later he was involved in the race's most dramatic final day, as the American rider Greg LeMond overhauled his 50-second lead to win by just eight seconds.
Southport.gb.com Online News Southports 800m athelete Michael Rimmer took part in the same race that Kenyan David Rudisha broke the world record with a time of 1:41.01, this was the second time in eight days that the 21 year old Kenyan has broken the record.
The race took place on Sunday 29th August in Rieti Italy and Rimmer finished fourth with a new personal best time of 1:43.89.
Marius he say, No mega long run this week, so I just Crank out a 2 hour run with Paul [he's improving fast] over parbold and Ashurst, running 4 main climbs, on and off Rd. It's nice not to do all my training on my own and the time flew by. 1800ft of climbing = 2 hours 4 mins
I first saw this great video of Anton testing the New Balance minimalist trail shoe on the Runblogger blogsite Check out this video NOW
I was hoping for a good race, but as soon as I set off up the quarry climb i found I didn't have the legs. I could see runners I would expect to beat pull away from me, once over the top of the first climb I pulled some places back on the downhills but once again as I started the second climb I started to drop back as the legs protested! I think the long 3 hour runs have taken the edge off my top end! I finished in 16th place in my 32nd Harrock Hill race feeling a bit disappointed not to be able to perform at my best, but I guess I need to keep focused on my long term aim of next months Langdale Mountain Marathon. I still have a couple more weeks of marathon specific training before my taper leading up to the race on the 25th of Sept. Conclusions; Diet, One thing I did on my London Marathon build up was take a protein drink straight after hard sessions, which really helped with recovery, must start doing that again! Think next year after running the London Marathon will concentrate on 5k-10k training and aim at the summer hill races. Want to improve my power and speed next summer and enjoy the shorter distances. Marius says to run well over the 5-10k distances start with 1/2 marathon training then do the 10k training cycle and then move into 5k training. Marius says; This cycle will work really well for the 5k and 10 as the half marathon training first will improve your anaerobic threshold and you then bring this into your 10k/5k training later in the training cycle. UPDATE Ran 20 x 1 min tonight starting at 5.40 pace and getting faster throughout, finish with 5.18 pace, felt really strong. think I felt sluggish in race because I didn't follow the Marius plan and run this 20 x 1 min session before the race, Marius talks a lot about muscle stiffness and tuning the muscles through fast sessions etc. i was hoping the 3 days easy before race would get me sharp for the race but it seemed to have the oppositeeffect leaving me flat. But the good news is I've still get good speed :] CLICK ON TO ENLARGE RESULTS sorry do not have page two yet I WILL DO A FULL REPORT ON THE SOUTHPORT WATERLOO A/C WEBSITE AS SOON AS i HAVE THE SECOND PAGE!
