Friday, 11 February 2011
Wednesday, 9 February 2011
Improve stride length, run better!
When most runners, coaches, running shops think of the single biggest problem that affects runners- the answer usually points to the most feared word in running – “over-pronation.” However, we told Amby Burfoot (link here) that our years of experience quantifying running mechanics through the use of 3D gait analysis has shown us otherwise.
While it’s true that some of us out there may pronate more than others, it isn’t exactly what we’d call an epidemic problem in America. We’ll estimate that less than 30% of runners truly over-pronate (excess motion in the foot) their feet while running. To find the real answer, we need to move up eyes up and look at the hips.
About 80-90% of runners don’t extend their hips.READ MORE
How to Prevent Running Injuries
Dynamic Warmup for Runners
This routine is designed to warm up the specific muscles used for running
WATCH VIDEO HERE .
Get Fit With a Pole!
TRAINING
Mon
Club Session 12 x hills
Was quite shocked to see I was hitting over 14 MPH on some of the hill efforts while trying to keep up with fast improving Steve lewis.
ran down and back, felt pretty dam good = 1 hour 50 mins
Tue
Marius Bakken alternating marathon-10K pace session.
12 mins 6.14 pace, 3 mins 5.53 pace, 6 mins 6.14 pace, 3 mins [L2] 6.45 pace, 9 mins 6.14 pace, 3 mins 5.53 pace, 1 min 5.35 pace, 1 min 5.30 pace, with 2 mins rec between each effort, plus SS strides. felt strong and in control, held a bit back keeping to the middle of each training level.
Total time 1 hour
Wed
Big sandhills with Tess.
Enjoyed the run in warm conditions = 1.25
Evening
Helped with Sarah's Beginners runners group at Dunes.
Thur
Run with Rob and Tess sandhill 5 course.
total time = 52 mins
While it’s true that some of us out there may pronate more than others, it isn’t exactly what we’d call an epidemic problem in America. We’ll estimate that less than 30% of runners truly over-pronate (excess motion in the foot) their feet while running. To find the real answer, we need to move up eyes up and look at the hips.
About 80-90% of runners don’t extend their hips.READ MORE
How to Prevent Running Injuries
Move Those Hips!
Run healthier by building range of motion. READ MOREDynamic Warmup for Runners
This routine is designed to warm up the specific muscles used for running
WATCH VIDEO HERE .
Get Fit With a Pole!
TRAINING
Mon
Club Session 12 x hills
Was quite shocked to see I was hitting over 14 MPH on some of the hill efforts while trying to keep up with fast improving Steve lewis.
ran down and back, felt pretty dam good = 1 hour 50 mins
Tue
Marius Bakken alternating marathon-10K pace session.
12 mins 6.14 pace, 3 mins 5.53 pace, 6 mins 6.14 pace, 3 mins [L2] 6.45 pace, 9 mins 6.14 pace, 3 mins 5.53 pace, 1 min 5.35 pace, 1 min 5.30 pace, with 2 mins rec between each effort, plus SS strides. felt strong and in control, held a bit back keeping to the middle of each training level.
Total time 1 hour
Wed
Big sandhills with Tess.
Enjoyed the run in warm conditions = 1.25
Evening
Helped with Sarah's Beginners runners group at Dunes.
Thur
Run with Rob and Tess sandhill 5 course.
total time = 52 mins
Monday, 7 February 2011
Southport Torchlight 5K News Report
By Guest Writer Nicola
After two successful races, the third and final Torchlight Tip 5k of this season will be held on Wednesday 23rd February, 7:00pm start.
With the Winter months bringing short days there is little in the way of evening races to attend and the Torchlight Tip 5k gives participants a chance to experience something different.
It takes a special type of dedication to venture out into the dark nights with the wild weather upon us to compete in a race like this, but the Torchlight Tip 5k has attracted both experienced and first time runners alike and has proved a success with many returning to attempt to beat their previous times.
The course marked out with glowsticks, and runners donning their head torches certainly makes spectating and participating an illuminated affair! With the previous two races attracting impressive fields of growing numbers the final race in the series should be an exciting one.
Many thanks have to be extended to race organiser Andrew Hudson along with the people who volunteered to marshall the event, making sure everyone gets round the course safely. Special thanks go out to those who have given their time to make this event possible and we hope to see them return in the future.
More info available from Andy on 07909980153
CLICK ON MAP TO ENLARGE The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park.
Torchlight 5K Results Jan 2011
5K Results Dec 2010
Sunday, 6 February 2011
Liverpool X/C Championships. Team win Bronze!
The heavy rain stopped for the morning race but the wind picked up to near gale force at times.
The clarke gardens course is one of my favourite ones.
Its a mix of fast grass sections and muddy paths through woods.
Taking into account my long runs this week I had a reasonable race, finishing quite strongly.
Some of the clubs fastest runners were missing today so I found myself finishing last counter for the bronze winning team!
So I was really happy to help Southport Waterloo into the medals.
Good tempo session for me and end of a good weeks training :]
Thanks to Scott, Ewen and Thomas who helped me design an advert to go on a internet dating site:]
My ad will read;
Rick 21 again and a bit...!
Seeks fit and fun lady for days out and maybe more!
Have large amounts of endurance and strong hips.
All bits in good mechanical working order.
Body work looking slightly shabby but got a hot motor all revved up under the hood!
Please form an orderly que , or apply within:]
The clarke gardens course is one of my favourite ones.
Its a mix of fast grass sections and muddy paths through woods.
Taking into account my long runs this week I had a reasonable race, finishing quite strongly.
Some of the clubs fastest runners were missing today so I found myself finishing last counter for the bronze winning team!
So I was really happy to help Southport Waterloo into the medals.
Good tempo session for me and end of a good weeks training :]
Thanks to Scott, Ewen and Thomas who helped me design an advert to go on a internet dating site:]
My ad will read;
Rick 21 again and a bit...!
Seeks fit and fun lady for days out and maybe more!
Have large amounts of endurance and strong hips.
All bits in good mechanical working order.
Body work looking slightly shabby but got a hot motor all revved up under the hood!
Please form an orderly que , or apply within:]
Saturday, 5 February 2011
Liverpool Chamionships and going on dating sites!
Today, Sunday is the Liverpool X/C championships.
I've spent my night going on a internet dating site and trying to write a good profile.
i ended up writing about my running highlights!
I then realized most women would find this a massive turn off, so had to go back to the drawing board!
If only I was taking part in a highly glamorous sport, such as F1 racing, surfing or even dare I say football ;[
I've spent my night going on a internet dating site and trying to write a good profile.
i ended up writing about my running highlights!
I then realized most women would find this a massive turn off, so had to go back to the drawing board!
If only I was taking part in a highly glamorous sport, such as F1 racing, surfing or even dare I say football ;[
Friday, 4 February 2011
Liverpool Marathon Course Video
CLICK HERE
Training
Fri
Hillside loop
Tess and me had smiles on our faces as we enjoyed the mild windy weather!
= 33 mins
Thur
Trigger Point Performance Workout
Dynamic stretching, plyometrics and core strength work
Training
Fri
Hillside loop
Tess and me had smiles on our faces as we enjoyed the mild windy weather!
= 33 mins
Thur
Trigger Point Performance Workout
Dynamic stretching, plyometrics and core strength work
Thursday, 3 February 2011
NEW date for torchlight 5k and amazing film of the 1929 Liverpool Marathon
Liverpool Marathon 1929 from RunLiverpool on Vimeo.
The last in the series Torchlight 5K will be on the 23rd Feb
More details soon!
Thanks to Ewen for link to this video
TRAINING
THE LONG RUN
Wed
Long run with Tess, sandhills, Ainsdale pinewoods followed by a loop round the Formby pinewoods before retracking my route.
Kept to max 70% of heart rate, felt good first 2.30 hours, but tired towards the end.
Tess sheltered from the strong headwind, keeping behind me on way out but took the lead on the return [ not stupid this dog!].
Total time 3 hours 23 mins
RON HILL interview Part Two Awesome! check it out!
Tuesday, 1 February 2011
VIRGIN LONDON MARATHON TRAINING WEEK 5
WHAT YOU RUNNING FROM ?
If you don't believe in you neither will anyone else.
CLUB SESSION
Location Ainsdale By spar 6.30pm Mondays
Good turnout apart from Neil who once again text me his excuses for not coming out to play!
Oh Neil your so funny, had me rolling about in a fit of laughter, maybe you can join the new Beginners running group on a Wed night at Dunes 6.30pm.
I'm helping out so could run with you at back to make sure you get round :]
Brian set a session of 2 loops which included 5 efforts each lap [ about 1 1/2-2 mins for each interval].
Giving the others a good head start Steve Lewis and myself worked hard to catch the group in-front, was quite surprised to see my pace dipping below 5 min miling at times.
Also getting back into good form were Matty and Paul [ back from the dead]!
Doctor Simon pulled out of the second lap after aggravating his piriformis muscle again, lets hope he recovers in time for London!
Ran down and back inc 6 X special strides.
Total time 2 hours.
Tue
Marius Bakken Session
32 mins of 2 mins level 2 [6.48 pace] and 2 mins level 4 [5.45 pace] alternating.
Total time inc warm up and down = 1 hour
JoshShipp
If at first you don't succeed, don't try skydiving.
If you don't believe in you neither will anyone else.
JoshShipp
CLUB SESSION
Location Ainsdale By spar 6.30pm Mondays
Good turnout apart from Neil who once again text me his excuses for not coming out to play!
Oh Neil your so funny, had me rolling about in a fit of laughter, maybe you can join the new Beginners running group on a Wed night at Dunes 6.30pm.
I'm helping out so could run with you at back to make sure you get round :]
Brian set a session of 2 loops which included 5 efforts each lap [ about 1 1/2-2 mins for each interval].
Giving the others a good head start Steve Lewis and myself worked hard to catch the group in-front, was quite surprised to see my pace dipping below 5 min miling at times.
Also getting back into good form were Matty and Paul [ back from the dead]!
Doctor Simon pulled out of the second lap after aggravating his piriformis muscle again, lets hope he recovers in time for London!
Ran down and back inc 6 X special strides.
Total time 2 hours.
Tue
Marius Bakken Session
32 mins of 2 mins level 2 [6.48 pace] and 2 mins level 4 [5.45 pace] alternating.
Total time inc warm up and down = 1 hour
JoshShippIf at first you don't succeed, don't try skydiving.
Saturday, 29 January 2011
London Marathon Training, Bad times No More :]
From Paulo Coelho's Blog
“At every moment of our lives we all have one foot in a fairy tale and the other in the abyss.”“When we meet someone and fall in love, we have a sense that the whole universe is on our side… And yet if something goes wrong, there is nothing left! How is it possible for the beauty that was there only minutes before to vanish so quickly? Life moves very fast. It rushes from heaven to hell in a matter of seconds.”
“If I must be faithful to someone or something, then I have, first of all, to be faithful to myself.”
“If I’m looking for true love, I first have to get the mediocre love out of my systems.”
“Anyone who has lost something they thought was theirs forever finally come to realize that nothing really belongs to them.”
“The art of sex is the art of controlled abandon.”
“Passion makes a person stop eating, sleeping, working, feeling at peace. A lot of people are frightened because, when it appears, it demolishes all the old things it finds in its path.”
“In love, no one can harm anyone else; we are each of us responsible for our own feelings and cannot blame someone else for what we feel.”
“The great aim of every human being is to understand the meaning of total love. Love is not to be found in someone else, but in ourselves; we simply awaken it. But in order to do that, we need the other person. The universe only makes sense when we have someone to share our feelings with.”
Pain and suffering are used to justify the one thing that brings only joy: love.
“Considering the way the world is, one happy day is almost a miracle.”
from the diary of Maria, the prostitute in ELEVEN MINUTES
Kenyan Progression session
Felt really sharp on this session; 6 X 5 min [ 1 min 6.48 pace-1 min 6.00 pace- 1 min-5.44 pace with 2 mins Rec].
Had a lot of trouble holding back my pace, felt fantastic!
Friday, 28 January 2011
Running Inspiration
Running Inspiration
Will Smith - Running & Reading (The Key to Life)
Lessons learned from training in Kenya from Peter Gilmore:http://bit.ly/e0MTx4
Subscribe to:
Comments (Atom)