PARBOLD HILL RACE ENTRY FORM

parbold hill race 2008 entry form

The 38th Parbold Hill Race will be held on Saturday 16th February 2008 at 2:00pm.

The Start/Finish is at Bispham Durning’s Endowed School playing field, Chorley Road, Hilldale, Near Parbold. Map

Parking at Hilldale Village Hall, the Church car park opposite and the Farmer’s Arms.

!!!NO ROAD PARKING AT ALL!!!

Limited changing facilities at Durning’s School.

The course is 6.75 miles over tracks, roads and farmer’s fields. Expect mud, and a large amount of climbing. See the course in pictures.

Entry Form



THE LIZARD RECOMMENDS THIS RACE

interval training

SOUTHPORT WATERLOO CLUB NEWS
Rob Mcgrath's new Thursday evening interval session proved to be a big success despite gail force winds battering us !
Rob used Brian, Tracey and myself as guinea pigs to test out his routes for his sessions, ranging from 1/4, 1/2 and a mile circuit, everything went well until Tracey's long hair got blown across her face and she went off course and we had to go back and find her!
So starting next thursday at 6.30 from the sports physiotherapist shop birkdale, make sure you come along .

WHAT HAPPENED TO ALL THE FAST RUNNERS ?

WHERE HAVE ALL THE RUNNERS GONE?

back to "training" PUBLISHED ARTICLES where have all the runners gone? world according to lydiard sports illustrated
articleBrian Lenton interview new zealand runner the runner interview runner's world

monday club session

I have now completed almost 4 momths of base training, and in the next week i will be moving into the next stage of training which will start to include anaerobic work. i am looking to peak for a marathon in late April. this is the first time i have done any real base training since 2004.
since following Arthur Lydiards ideas i have noticed a good improvement in my running and health.
I now have a great base of aerobic fitness, a great foundation on which with power and speed work i can reach a high peak. watch this space I'm about to fly !
10 x hill sprints, max speed 13.8
15 mile = 2.07

Tue 29th
Easy run for me, hard run for Niz, we ran round the velvet trail in the sandhills, niz is starting to improve fast! = 40 mins

Wed 30th
big sandhills easy-steady = 1.39

Thur 31
interval training, 6 x 1/4 1 x 1 mile 1x1/2 mile
= 1.00

HOW DOES A 13 MINUTE 5 K RUNNER TRAIN ?

1/1/04: Dick Quax

New Zealand�s Dick Quax was the Olympic Silver Medallist in the 5,000 meters in 1976, set a world record in the 5,000 meters (13:12.86) in Stockholm in 1977, and was the Commonwealth Games Silver Medallist in the 1,500 meters in 1970. A fierce competitor with personal bests of 3:36.7 for 1,500 meters, 27:41.95 for 10,000 meters and 2:10:47 for the marathon, Dick was remarkably successful across a broad range of distances.

Dick has also had a distinguished coaching career. In the 1980's, he coached Nike�s famed Athletics West Club, and has worked with other noted runners, including as 1992 Olympic Marathon Bronze Medallist Lorraine Moller.

PP: How did you train for the Montreal Olympics and your world record in the 5,000 meters?

DQ: My training over the years followed a similar pattern with 3 phases.

Phase I: For example in 1977 I began a build up period (basic preparation) in early March and for the next 10 weeks ran only aerobically. I ran up to 148 miles a week (238k) with an average weekly mileage of about 120 miles per week (190k).

The following is a very typical week of preparation that I followed all through my career:

Mon AM 17 miles on hilly course in 1 hour 39 min (5min 49sec per mile); PM 5 miles in park in 31 mins (6min 12sec per mile)

Tue AM 10 miles in forest 60 min; PM 9.5 miles on road in 54min 40sec (5min 45sec per mile)

Wed AM 16.2 miles on hilly course 1 hour 32min 43sec (5min 43sec per mile); PM 5.4 miles in park 32 mins

Thu AM 7.5 miles in park 44 mins; PM 7.5 miles in park 43 mins

Fri AM 5.4 miles in park 31 mins; PM 8.6 miles on road 52 mins

Sat AM 5.4 miles in park 33min 40 sec; PM 4k Cross Country Relay (1 of 2 competitions during 10 week build up)

Sun AM 21.5 miles on road 2 hours 5 min 27 sec (5min 50sec per mile)

Total for the week: 123.5 miles (198 km)

Phase II: The next phase of my training was more race specific and included a mixture of aerobic/anaerobic running.

Mon AM 20x200 metres in a average of 29.2 sec with 200 metres recovery in about 50 sec.
PM 7.5 miles on a hilly course

Tue AM 5 mile easy in 30 min; PM 10k steady state in 33 min with last 5k in 14 min 30 sec

Wed AM 6 miles easy on golf course in 36 min; PM 5x800 metres average 2 min 12 sec 800 metres recovery

Thu AM No Run; PM 6x200 metres average 26.2 sec 200 metres recovery in about 60 sec.

Fri AM 4.2 miles easy; PM 20x400 metres average 63 sec 400 metres recovery in about 1 min 45 sec

Sat AM 20 min jog on arrival in Los Angeles from Auckland; PM 35 min jog plus strideouts

Sun 10 miles jog.

Phase III: The next phase of my training was to improve my speed and anaerobic capacity. At the time I was in Boulder, Colorado.

Mon AM 7 miles in 40 mins; PM 6 laps sprinting 50 metres every 100m.

Tue AM 7 miles; PM 2 miles steady state 8min 56sec

Wed AM 7 miles; PM 8 miles in 50 mins

Thu AM 7 miles; PM 4x600m with 600m jog recovery average 1min 30sec

Fri AM 7 miles; PM 3x200m with 200m jog recovery average 25.8sec

Sat AM 7 miles; PM 10x300m with 100m recovery 42 � 43 sec

Sun AM 15.5 miles at 8,500�

PP: If you could relive your running career, what, if anything, would you do differently?

DQ: There is not much that I would do differently on reflection. This applies especially to the training I employed. A system that develops an aerobic base such as the Lydiard system is as relevant today as it was when Peter Snell et al were competing in the 1960s and then John Walker, Rod Dixon and I in the 1970s. The same system has been proven time and time again with runners from around the world, including New Zealand runners as Anne Audain, Lorraine Moller, Nyla Carroll, Toni Hodgkinson etc.

I would pay more attention to recovery procedures such as making massage part of my training regime. I would also make sure to work on my diet to help aid recovery. Had I focused more on recovery I may have been able to increase the volume of training during the build up period.

thon i

PP: What have been the most satisfying aspects of your coaching career?

DQ: Seeing people improve especially those athletes who perhaps had a little less natural ability but were prepared to work hard to achieve results. While I was at Athletics West I helped Ed Spinney who had been written off as not having enough talent to reach international class. Ed worked tremendously hard. When all the other runners went out for a 22-mile run, Ed would run the 3 miles to my house where we left from and when we finished would run home again. Eventually he ran 3 minutes 57 sec for a mile, which no one thought he was capable of.

I have always enjoyed the challenge of working with athletes who others had written off. Tom Byers and Mary Decker-Slaney both had a lot of difficulties early in their careers but were fantastically talented and it was very satisfying to be able to get their careers back on track.

Seeing Lorraine Moller come into the Olympic Stadium and take 3rd place in the mara

n Barcelona was also a great thrill.

PP: What advice would you give to talented young middle distance runners?

DQ: Make sure that you are getting good training advice. I have seen too many good runners not reach their true potential simply because the coaching that they were getting was not based ontraining methods aimed at developing an aerobic foundation.

Arthur Lydiards infamous 22 mile waitakere mountains run

On Saturday i ran with rob round parbold and ashurst beacon for a total of 1800 ft of climbing, inc 4 main climbs, the longest of which is ashurst beacon at over 2 miles of uphill.
we ran for 15 miles and over the coming weeks we are planning to build up to 22 miles as in Arthur Lydiards infamous waitakere Mountains [ see graph above ] run.which included 1650 ft of ascent.
at the moment rob and me are fairly equal in fitness but almost 20 years ago rob ran 1.19 in his first ever 1/2 marathon, what is remarkable is that rob did this on only ten weeks of training, an impressive start and it shows that he has a lot of natural talent. he went on to run 1.15 a few years latter on very little mileage.
Now on the come back trail it will be interesting to see if rob can get close to that 1.15 1/2 marathon time.
after our 15 mile run we took sarah and niz on a run along the canal bank then up the fearsome quarry climb [ as used in the Ashurst Beacon Fell race ] coming out at the top of parbold, we then decended back down to parbold village. Sarah is in training for the up coming parbold hill race on the 16th feb, so this run should have done her the world of good !
sun 27 easy long run with brian 1..55 total for the week = 9.21

Awesome 15 mile, 1833 ft of climbing, training run with rob

Summary Data click on to enlarge graph
Total Time (h:m:s)	1:53:15	7:29 pace
Moving Time (h:m:s)	1:53:11	7:28 pace
Distance (mi )	15.13
Moving Speed (mph)	8.0 avg.	13.5 max.
Elevation Gain (ft)	+1,833 / -1,833
Temperature (°F)	49.3°F avg.	50°F high
Wind Speed ( mph)	SW 24.3 avg.	SW 28.8 max.
GPS Signal Quality	Excellent	MB Gravity Web Service
Similar Activities	My Digest TrailNetwork
Download	GPS Device
Export	GPX HST CRS

CORE TRAINING

Running is great for your heart and lungs and legs, but it leaves many muscles weak which can cause muscle imbalances and lead to injury.
core training is the answer to all round fitness and balance within your body.
it need not take hours to do, 10- 15 minutes is all you need. go to your local library or check out core training for runners on google search.
one good example to help you is using a wobble board to strengthen you ankles knees and hips,.
a common problem with modern running shoes is that they protect your feet so much that the muscles in your feet get weak leading to many different injuries , a simple exercise is to put a pair of socks infront of you, then in bear feet using your toes pull the socks under your arches. another exercise is to walk using your toes to pull you along, this will strengthen and make your feet more flexible.

six minutes to a six pack, CORE TRAINING
CLICK HERE TO VIEW

ever wondered what it was like running and racing in china check out BACK BY 7 ; recommended reading by THE LIZARD

Run back by 7

An "early bird" runner from South China. I live in China and Hong Kong and the title of my blog comes from my habit to run very early in the morning and be back by 7am. I made a conversion from "Low Miles, Hi Speed" to a more aerobic approach just one year ago I would like that the blog could be a motivational tool for me and for the many foreigners in China to keep on running in such a difficult environment

Monday, January 21, 2008

...scenic but tough course.... ==> CC Half Marathon

The organizers did not hide behind "soft wording" in describing the course of the China Coast Half Marathon/Marathon, a great AIMS certified race that has 25 years of history.
The course run on the hills around the high island recervoir in Sai Kung and basically you run with the sea always on one side and the recervoir at the other. In front of you, an endless succession of hills....
I joined the Half Marathon, because I was very curious to see this famous course, since I have never been there even for a hike or a stroll.
For those interested, a more detailed MAP is on run.com.
3 races in 20 days, so I was not sure what to expect in terms of performance.
The starting list of the Half Marathon was quite good, with 5 out of the 10 top finishers of HK Half Marathon Championship of 2 weeks ago, therefore earning a good position at the end was far from granted.
Here we go with the first long climb, a good uphill of over 1km...
After 2-3km I felt that was going to be a good day: the legs were incredibly fresh and the HR was barely around 170bpm, more like a marathon effort. I felt the same sensation of power and freshness as 3 weeks ago in the 30k race.
In the HM of 2 weeks ago, I started already half beaten up and tired, all the race was a struggle.
Said so, I can say that I had my race under control: the first runner was for sure too superior to my level for targeting the 1st place, but I did not want to miss at least the 2nd place.
After 5/7km quite easy, I increased the effort to reach at least 175bpm, so I did leave behind some runners.
At the 10k mark, I was still very easy and HR still around 175, so it was time to increase again the effort, push on a long hill around the 13km and drop all the remaining runners to gain the 2nd position. From that on, I went full throttle with HR at 180 and open a good gap.
The first was not very far but his 10k time is 1 minute less than myself, so I do not think that I had a chance for the victory anyway. He is a better runner, that's all.
Close in 2nd Overall in 1h16'14", that is really an outstanding time due to the severity of the course.
Splits:
18'42" = 3'44" pace (avg HR 170
17'49" = 3'33" pace (avg HR 176)
18'30" = 3'42" pace (avg HR 176)
21'12" (6,1k) = 3'28" pace (avg HR 180)

Average HR during the whole race was 175bpm.
2 weeks ago, in the last HM, I hit a 181bpm in average, so the difference in freshness and recovery shows up also in the HR data.
Overall very good feeling during all race.
Incredibly, the ache at the knee cap disappeared during and after the race (even now 24 hours later), so it was one of those strange cases (that I met sometimes in my running life), where a strong effort on an aching area, solves the issue, rather than weeks of icing and Voltaren ...

the experience of 3 races in so short time is therefore completed and I feel incredibly good. Probably the pain in the calves and knee in the past weeks helped me to limit the effort in training and save the good energy for the race days. Now a period of rest, to prepare for the final of the season. But we will discuss this plan next time.

leg speed

ARTHUR LYDIARD'S leg speed session
RAN 10 X 150M SLIGHTY DOWN HILL,WITH WIND BEHIND ME.
MAX15MPH then easy run home.
Arthur lydiard recommends doing this session year round, since started this session i have noticed a good improvement in my leg speed, not only through the length of the race but also at the end, like in last weeks 4 villages 1/2 marathon a guy came passed me with a 100m to go,so i kicked hard and left him in my dust or should i say mud as the finish was on very wet grass.
in the past i would have been last in a group finishing sprint, not anymore thanks to mr Lydiard.
note, check out my article on leg speed dated thur 29th nov for more details on this leg speed session. =1. 06

wed 23rd
steady run over the big sandhills, putting in some effort up each sand dune, legs were flagging by the end, still not fully recovered from the weekend 1/2 marathon. = 1.36

evening
ran with niz on STORMING NORMAN'S club session, niz is building up for the easter 4 mile races.
=42 mins