Rubbish 5K Results

See all of Stevie Lewis's photos HERE

1] 18.12 Greg Callaghan

[2] 18.25 Rick Bowker

[3] 18.43 Rob McGrath

[4] 18.57 Neil Adshead

[5] 19.00 Howard Nuttall

[6] 19.11 Andy Hudson

[7] 19.30 Matthew Nelson

[8] 20.01 Paul Cain

[9] 20.13 Tracey Peters

[10] 20.34 Simon Tobin

[11] 20.37 Marc Tanbie?

[12] 21.54 Sue Cooper [went off course and lost maybe 20 sec]

[13] 21.57 Vicki Harvey

[14] 22.15 Don Wilkinson

[15] 22.29 Ed Sherstone

[16] 22.48 Tim Parry

[17] 22.52 Rob Cosgrove

[18] 23.04 Steve James

[19] 23.23 Paul Stennett

[20] 24.28 Matthew Tobin

[21] 24.30 Chris Cutner

[22] 25.15 Helen Rigg

[23] 25.22 Dave Aspinall

[24] 25.26 Ella Johnson

[25] 25.31 Carol Wright

[26] 25.40 Darren Rigby

[27] 25.43 Jake Rigby

[28] 25.46 Jane Blacklin

[29] 25.54 Donna Spencer

[30] 26.28 Brian Grice

[31] 26.38 Elaine Sutton

[32] 27.16 Jon Singleton

[33] 32.06 Sarah Reynolds

[34] 32.08 Lorraine Cookson


Thanks go out to Stevie for time keeping and photo's; Keith and his daughter for on the line results as well as Brian for final results and Internet results. plus a massive thanks to Dave for route markers!
FULL REPORT SOON!

RUBBISH 5K AND HOW TO WIN AN ULTRA RACE!

RUBBISH 5K 17th AUGUST
DETAILS

Merseyland Alternative Radio

Merseyland Alternative Radio
Listen here http://tunein.com/search/?query=merseyland+alternative+radio

Website http://www.mar.me.uk/

Pirate Radio On Merseyside And Memories Of Long Hot summers Past And Radio Jackie North

ROCKIN HARD!
It's strange how the past catches up with you, talking to Neil on our regular Wednesday social night this week, over a few jars, conversations turned to pirate radio!
It seems both Neil and myself had fond memories of listening to the pirate Rock station RADIO JACKIE NORTH.
For me, I remember long hot summers back in the mid 70's-early 80's lazing about listening to R.J.N. in my parents back garden with the radio on full blast!
At one point I even sent in my own two hour music tapes to Eric Haydock AKA Rick Dane which he played through the air waves!
After my conversation with Neil I decided to find out what happened to Eric and R.J.N.
The news was not good, it seems he committed suicide back in 2002 due to very extreme depression!
But the memory lives on and Eric sure knew how to ROCK, R.I.P. Eric!
Check out some amazing sound bites from pirate radio in Merseyside Here
Fucking amazing tribute to Free pirate Radio, Check it out here

How To Run Faster With Your Mind Power!

Move Into the "Zone" of Higher Performance

Hey guys,

Remember the best lesson you can ever learn is that your mind controls your body,don't be a zombie!

Don't be a tool, read on.

You can cope with daily emergency situations and daily challenges where you need extra time and powers that heightened awareness affords you. You can run faster in less time and slow down events when needed by altering your perception of time and space. Some of the greatest athletes do it. Heroic rescue teams do it. You can do it too.

READ HERE

NEWS
Radio Caroline to broadcast live from the Ross Revenge this coming Bank holiday Monday!

Fundamentals of Running Part II With Coach Jay Johnson

Parbold Hill Run With Paul And Ben

I met up with Ben and Paul on saturday afternoon for a long run around Parbold and Ashurst Beacon.
Thankfully Ben was taking it easy after a second place in a 10K race just a few day before, otherwise Paul and me would have never been able to keep up!
First climb was up the one mile Stoney Lane climb followed by Hunters Hill then on to Ashurst Beacon.
Once we reached the church we turned left and followed a single track up to the Beacon.
As we reached the steepest section Ben romped away leaving Paul and me in his wake!
The final climb was up Fairy Glen and Paul set a ferocious pace that both Ben and myself were happy just to hang onto!
Great run thanks guys.
Next stop is a 10K next weekend!

Run Faster Just By Adding These Two Simple Sessions To Your Training!

My Sports physio recommended I did some single leg hopping to improve my leg strength.
After doing some research I came across Mike Trees article, he recommends doing uphill single leg hopping to increase stride length and doing wind sprints to improve leg speed.
Read his article and watch his videos Here
Give it a try and see if you get faster and stronger after just 6 weeks!

SUMMER!



TRAINING
Back into full training now!
Wed
Sandhill 6 route at tempo pace 36.27
Plus 10 x 45 sec at 10 K effort up and down a slight hill.
Found the tempo effort tough in the midday sun but recovered to run the short efforts pretty strongly.
Tue
Easy run with Tess over the sandhills = 1.06
Mon
Club track session, plus 6 x 20 sec strides downhill on grass. = 1.12
Sun
Sandhills with Rob, Eddie and Tess, plus run down = 1.07
Sat
Parbold hill run, pushed hard on the hills = 1.40

Check out Radio Caroline for your summer sounds!

Harrock Hill Race Report And Photos

Spectacular scenery, remarkable people, one amazing journey!
Warm humid air pressed down on the runners, sweat dripped down foreheads stinging eyes with sweat, calf muscles twitched, quads bulged with adrenaline filled anticipation!
Down here in the cauldron at the bottom of the quarry road hopes and dreams could be made or shattered in 5.3 miles of challenging climbs and descending, yes it was Harrock Hill Race time again!
There ain't nothing more nerve racking than starting a race from the bottom of a very steep track that winds it's way up into the horizon, it's going to hurt for sure!
3, 2, 1- for a brief moment the world seems to STOP, like in one of those Matrix style films the camera zooms out and takes in the 'bigger picture' before zooming back into the starter who says -GO!!!
The runners around me surge forward, sending up a trail of dust into the atmosphere, I'm looking for Tracey 'queen mad dog' who I plan to pace round, as this is my first race back after a torn calf muscle last month.
Trace passes me and for a dreadful moment I feel like I might get dropped but thankfully I get my second wind and cruise up to her shoulder.
Up ahead Rob Ashworth is making good progress and moves into 3rd place over the top of the first climb.
Onto the descent and I pull over to wait for Trace. Stevie Lewis, Simon Tobin, Andy Hudson and Paul Talbot pull on passed like a blue and yellow train!
Come on Trace lets get moving!
Next Gary Kenny, Paul Cain and a new slim line Neil Silcock [ seems the seaweed and green pea diet is working a treat] overtake us.
Next the climb up Narrow Lane and up to Parbold Hill, Tracey is suffering complaining of only 5 hours sleep in 4 days, so I shout at her more, move those legs, push it, MOVE!
After 10 mins of climbing we reach the top road and head for Harrock Hill and the windmill, Tracey gets a stitch and screams in pain, as the nice person that I am a tell her to ignore it and buckle down and push harder!
A final downhill, a turn and the sprint for the line.
I let Trace take it on the line as the gentleman that I am!
And it's all over until next month.
There were lots of good performances with Rob finishing 3rd overal, Stevie Lewis, Paul Talbot, Neil Silcock, Sue Stewart, Carol Wright, Jane Blacklin, and Elaine Sutton all setting new P.B.s and the girls cleaned up in the prizes too!
Oh and Tracey finished 4th lady and I finish without any problems :0]
Disclaimer:
If I missed anyone or anything of importance I apologize for my normal incompetence!

Results Harrock Hill Race (3/4), Bispham, nr. Parbold, Lancashire
Thanks to Keith Lunt for photos

Highlights of the 36th International Snowdon Mountain Race

It's a 10 mile challenge from Llanberis to the summit of Snowdon and back. This mountain race is regarded as one of Europe's toughest with extreme terrain and conditions presenting the ultimate endurance test.
Available to U.K. viewers only!
English subtitles available click 'S' on video
Thanks to Eddie for link
This is a epic race I've run twice, but never well!
Watch Here