HOW TO WIN A CYCLE RACE WITHOUT BREAKING INTO A SWEAT, NAUGHTY, NAUGHTY, VERY, VERY NAUGHTY!

Source, Steve Magness twitter Site.
Last week I covered a story on BIKE DOPING and now here's the video!
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STOP PRESS
CONGRATS TO BEN JOHNSON HE RUNS 2.56
in his first ever Marathon at Chester.
RESULTS CHESTER MARATHON

HUTTON ROOF FELL RACE RESULTS

BUY A NEW BIKE TAX FREE
You could buy a £1000 bike for £ 560 LINK
Mon 31st
week 2
Marius Bakken session
20 mins at 1/2 marathon pace, hillside loop at 6.04 pace.
10 x 1 min, 30 sec recovery.
Ran this up and down a slight hill
1/ 5.36 pace, 2/ 5.30, 3/ 5.40, 4/5.19, 5/5.25, 6/5.14, 7/5.19, 8/5.14, 9/5.24
10/5.17
then 5 x S/S max speed 14 mph
Felt shattered at the weekend, not well, gave myself Sat off and only ran easy on Sunday! found the tempo run hard work but ok on the min efforts!

CHESTER MARATHON

Tomorrow, Mon 31st May 9.30am sees the first running of the Chester Marathon, the race is now full [max 1000].
Good luck to team mates Ben Johnson and Gerry lenehan.
Ben's looking for around 2.50 in his first ever Marathon.
the course is said to be flat and mostly on cycle tracks.
Race details and Results HERE
Start List

Urban Challenge - Part One

Challenge CLICK ON PHOTO TO WATCH

Who in their right minds would attempt the gruelling London Marathon route, all 26 miles, without prior warning and without any training and in traffic? The answer: Suzi Perry and Jason Bradbury! Using their own strength supported by some useful and, as they discover, not so useful tech will they make it to the end of the entire route? Our tech enabled duo are certainly game when it comes to this weeks challenge.

MY 29TH HARROCK HILL RACE

Wed 26th May location Parbold
View on Map
Video's show the race route [taken on a training run].
This has to be my favourite race, Dirt trails, challenging hills, fast downhills on grass, great racing and a fantastic friendly atmosphere, plus an amazing prize list and all for £ 9.00 for the series, AWESOME!
I travelled Down with Paul, Simon and his friend Dave, after signing on I went for a warm up with Steve McLean, we headed up to the top of Hunters hill then took in some trails round the Hilldale Quarry.


The race starts at the bottom of the path up to the quarry, there was a record turn out of 189 runners.
At 7.30 pm the race started, I was near the front, but not for long, everyone and there dog seemed to hurtle by me, my legs felt weak and my breathing was heavy. Two girls overtook me, I quickly pass them on the next flatter section only to have them pass my again as the incline increased it's grade!
I hung on the best I could, at last the top was in sight.
While most runners start to recover from there effort I swing to the side and accelerate hard, passing at least ten runners in front of me.
I push on and pass Steve, over a stile and fast downhill over the lush green cow fields.

I pass young team mate Ben, then pass 4 more before the next stile and a technical trail between rocks and trees. Out the other side and two more stiles to jump over, I accelerate again and lock onto a young guy who is dropping off the pace of the group in front of me. Another stile and I'm out onto the road, 400m on. a left turn up Narrow lane and the start of the Parbold climb, i catch the lad in front as we emerge on to the Parbold main Rd, a few steps than we take a left turn, down a dirt bank to a stream, the young guy sprints passed me and jumps from one bank to the next, I pussy foot across the stepping stones over the stream like a girl!
Yet another stile and I'm out onto the fields again, climbing up a steep hill. I'm surviving, that's the best I can call it, I pass the 'leaping, young lad and leave him behind, but young Ben comes gliding passed, making it all look very easy! I hold off a guy behind me, he's breathing 3 in and one out, still not been able to get a hang of this fragmented breathing in race conditions yet. My own breathing is ragged, i reach what I call the Escalator, a long winding farmers track that seems to rise into the heavens. four guys catch me, dam! I dig deep and cling on to their backs by the skin of my teeth. At last we reach the top after maybe 10 mins of climbing,a right onto the top rd and then left down a private Rd to the Hall. We jump a cattle grid and one guy attacks.

I pull in behind him and shelter from the wind! Through a gate and along a dirt track, the trail climbs again, I drop back and fight to hold the other 3 runners off. over the top and turn sharp left, downhill over grass, I stride out, picking up speed.
As we reach the ruins of the old windmill [ see photo] I close in on the guy in front, up some steps and fast down a rocky technical trail.

The guys behind are breathing down my neck, I keep my cool and don't let them passed. Over a wall and downhill over the last cow field, closer and closer i get to the guy in front! Over the final stile, I push all out down a concrete farmers lane, a left turn then round a bend with a 100m uphill to finish.
I reach the guy ahead but can not close that last second, sprinting all out I finish 16th in 36.39
Ben ran really well finishing I think 10th, steve was a minute behind me and Simon knocked a min off his P.B. with a 38 min run. Trace and Jo had great races, the terrible 'twins' ran 42 mins something!
Still waiting for the full Results.
After the race we had a few pints and enjoyed the prize giving, Happy days :]
RESULTS
Conclusion, running well downhill but lack power on steep climbs, going to start some plyometrics to put that right, plus add some Lydiard type hill springing into some of my hill runs!

Strength Training for Runners and Endurance Athletes: Why most do it wrong.

TENDON HEALTH AND PERFORMANCE VIDEO

TIME TO ROCK!!! HARROCK HILL RACE SERIES

First in the series of the classic Harrock Hill race series start tonight!
WIN SOME, LOSE SOME, IT'S ALL THE SAME TO ME!!!



New podcast from marathon talk
EDINBURGH MARATHON


JOHNNY 'STICKY' BUDDEN ALMOST AT THE FINISH OF HIS EPIC 1000 MILE FREE RUNNING JOURNEY!
1000 Mile Free Running challenge

EDINBURGH MARATHON RESULTS AND PHOTO'S 2010

RESULTS
RACE REPORT FROM MARGOT

PHOTO'S

photo my Bro Andy
at Edinburgh

GOT THE SPRING BACK IN MY STEP!
18 WEEKS TO THE GREAT LANGDALE MOUNTAIN MARATHON

I have started Marius Bakken's Marathon training introduction week one, i will replace one of Marius's hardest sessions every two weeks with a short hill race through the summer, apart from that I be sticking pretty close to his plan.
Mon 24th
7x [60 sec, 45 sec,30 sec, 15 sec] with 15 sec recovery, pace starting at marathon pace and increasing to 10k pace. plus 6x smart strides, max speed 14 mph Total time 1.00


Location Kings Gardens one K loop.

Video – Scott Jurek on Trail Running Uphill CLICK HERE

EDINBURGH MARATHON RESULTS , REPORT BY MARK ASHBY

READ HERE
PHOTO Angela; CLICK HERE FOR HER DONATION PAGE

465

Angela Delaney (1123)

03:21:28 10k: 00:46:06 Half: 01:37:20 30k: 02:20:22 Marathon: 03:21:28

Releaning how to climb! Harrock Hill Race

Back in 2003 I had an awesome summer racing the many summer evening hill races.
I remember in one Harrock hill race reaching the steepest climb and digging deep down inside myself, pushing into the red, I turned my legs over faster and faster taking short powerful strides.
I passed runner after runner in front of me, like they were stuck to the ground.
I felt like a Tour De France climber on the attack, it was a good feeling and I want it back.
I've been feeling more sluggish on climbs of late, taking longer strides I've been bogging down like a rider using too big a gear.
After reading this ARTICLE I decided to work on faster leg turnover on the climbs, yesterdays hill run brought back to me just how effectively this works in practice.
Harrock Hill Race, first in the series 7.30 pm Wed 26th May
Harrock Hill Rankings

HOW TO PACE YOUR RACE, PETE MAGILL

GREG LEMOND; Ethics, Doping, and the Future of Cycling video

FULL LENGTH VIDEO AVAILABLE HERE

UCI denies reports of motorised doping LINK

Sat 22nd

Felt really warm today, even the road was melting, [ran in just my shorts and Nike free's] I made my way over 4 serious climbs, following the Harrock Hill and then Ashurst Beacon hill race routes! = 2.07
Photo Ashurst Beacon race 2010

CAN YOU BELIEVE A DOPE HEAD!

Floyd Landis outlines elaborate doping system in letters, details Lance Armstrong's alleged role LINK

BY Nathaniel Vinton
DAILY NEWS SPORTS WRITER

Originally Published:Thursday, May 20th 2010, 1:34 AM
Updated: Thursday, May 20th 2010, 2:52 PM

THE LETTER

Greg LeMond believes 'most of Floyd Landis' statements' about doping Click here

By Nathaniel Vinton
DAILY NEWS SPORTS WRITER

Originally Published:Thursday, May 20th 2010, 6:59 PM
Updated: Friday, May 21st 2010, 3:36 PM

TWO HARE'S AND NINE, ONE MILE RACES!

Team mate Steve McLean and myself were the lead hares at the Southport Waterloo A/C's one mile school races. The club puts on the races every year for the local school children.
Steve and myself started about 100 m in front of each race, it was kind of scary having a hundred kids charge straight at you, at full speed, I don't think the youngsters had heard of 'negative' splits.
Thankfully they started to slow down after the first 1/4 of a mile, but their split times show that setting off too fast never pays off!
The first race went by in about 6.29 and each race got progressively quicker as the age groups went up.
In the 7th race a 14 year old girl from the club won in 5.36 which seemed fast to my post marathon legs, in the next race one of the lads was looking for sub 5 mins, so I let Steve set the pace for the first 600m with me waiting at the 600m mark to take over from Steve to carry on pacing duty.
Steve pulled over as he reached me and I sprinted off with the fast moving youngsters hot on my heels. I managed to hold them off and the race was won in 5.16.
I used my bike to pace the last race as there was a young guy who'd run 9.03 for the 3000 m in a track meet the night before, he was hoping for 4.30 pace, he won the mile in 4.48.
Great races and good training for Steve and me.RESULTS

NEW PODCAST FROM MARATHON TALK
FEATURING INTERVIEW WITH RYAN HALL



Christopher McDougall

Who needs speed? LINK


Marathoner and health activist Yijoo Kwon is embarking on a 3,200 mile marathon run from Los Angeles to New York City to promote diabetes awareness worldwide. The cross country marathon will last 110 days, beginning on March 23rd and ending on July 9th. We hope that there are many of you who will be inspired to participate in this life changing event. LINK

Cyclist Floyd Landis Admits Doping, Alleges Use by Armstrong and Others link