Rubbish 5K Handicap 12Th Sep

It's your last chance to race on the Rubbish 5K trail course this summer.
This last edition will be a handicap event, see starting list below.
Or if you have not run before give Brian Grice your best recent 5K-10K times.
The Event will start at 7pm prompt.

HANDICAP	EXPECTED TIME	RUBBISH HANDICAP
SCRATCH	29 mins	Jon Singleton   Gill Gillison   Sheila Marshall   Sarah Reynolds   S Flannagan   Ginny Howell   Sarah Lunt
2 mins	27 mins	Donna Spencer   Jess Spencer   Mike Lavender   Lindsey Mutch
2.30	26.30	Sue Stewart   Jane Blacklin   Andy Gilford
3 mins	26 mins	Helen Rigg   Dave Aspinall   V Heredith
3.30	25.30	Elaine Sutton   Nick Meredith   T Bond   A Bradbury
4 mins	25 mins	Carol Wright
5 mins	24 mins	Rachel Thomas
5.30	23.30	David Marsh
6 mins	23 mins	Steve James   Carole James   Michelle Spencer
6.30	22.30	Vicky Harvey   Ed Sherstone   Paul Stennett  Jenny Caton   Geoff Caton   Don Wilkinson
7 mins	22 mins	Matthew Tobin   Rob Cosgrove   Sue Cooper Ian Kilshaw   Phil Baxendale   K Wresillo   P Todd
7.30	21.30	Marc Taylor
8 mins	21 mins	Terry Bolland   Gareth Williams   Clare Constable
8.30	20.30	Brian Davey   Neil Silcock   Trevor Williams P Warrington   M Sutton   Angela Delaney
9 mins	20 mins	Andy Hudson   Rob Johnson   Simon Tobin Matthew Nelson   Paul Talbot   Paul Ashby
9.30	19.30	S Bennett   Howard Nuttall   Tracey Peters Max Rothwell   Boyd Park   K Evans
10 mins	19 mins	Keith Lunt   Paul Cain
10.30	18.30	Rick Bowker   Steve Lewis   Steve McLean Greg Callaghan   Chis Dunn   Rob Berry
11 mins	18 mins	Steve Wilkinson   Rob McGrath
11.30	17.30	Ben Johnson   Harry Doran   David Hamilton Matthew Thompson   Rob Ashworth Toby Loveridge

Map and video of the Rubbish 5K here;RUBBISH 5K, SOUTHPORT

15 Miles In The Hills Pushing The Buttons!

I set out on a very challenging 15 mile hill run.
After achieving my targets for this summer.
I had no desire to push the pace.
But very soon into the run I got into a groove!
My pace picked up on the first climb and  I was motoring along at an indecent pace!
I smashed my record for finishing hunters hill with a sprint over the top of 11.6 MPH!
Holly Fuck!
This is a steep mother fucker with a 1 in 3 max gradient!
But soon the heat of the day took its toll!
 I mean its been one F**k of a wet summer this year with no time to adjust to warmer climates!
The third climb was up Ashurst Beacon a beast of a hill!
 I got into a threshold pace and into the groove.
Past the Bradley Wiggins sign half way up!
 I just pushed and pushed!!!
The final climb was up Appley Bridge.
 I was in the Zone. pushing pushing!
At last I reached the top.
Just a descent down Parbold Hill left!
 End Result. I equaled my best time this year.

Hilarious Irish Olympic Commentary!

Closer

NEWS UPDATE

The next Rubbish 5K will be on Wed 12th Sep at 7pm 

Running In Isolation!

Had a really good run over the big sand dunes today!
First 15 mins were on the road and my pace just picked up faster and faster!
I just ran in the Now, with no worries of the future or the past!
Once into the dunes my pace slowed but my effort was relentless!
The final 17 mins was on the road and my pace gradually increased!
Faster and faster I went until I was hitting sub 5K pace!
 Man it felt good to be alive!
To be experiencing what the average person will never understand!
 That true being is not a materialistic thing!
 We are more than mind and body, we are eternal souls on an amazing never ending journey!

Core Workouts With Zuzana Light!

The summer racing season is almost over, so now might be a good time to build your all-round strength ready for the X/C season.

Crosby Lakeside 5K Results

REPORT BY STEVE MCLEAN

New course record for Ben Johnson

41 athletes, including several Crosby and Formby Stormers and a few non-members, took part in the final race in our 2012 road grand prix. Fortunately a spectacular thunderstorm passed through a few hours earlier and rain held off until shortly after the final finishers were safely back, however the coastal wind made for a challenging race.

Ben Johnson, briefly back from Olympic duties, had a clear lead at the end of the first lap and extended it on lap 2 to win in a new course record of 17.01, bettering David Hamilton's June time by 3 seconds.  Gerry Lenehan has successfully raced on the track recently and his speed showed as he opened up a second lap gap on Rick Bowker, Gerry crossing the line in 17.28 with Rick taking 17.58.  A very strong finish by Luke Tyson saw him finish 4th in 18.26, 30 seconds ahead of another teenager, Jonathan Foster.

Christine Murray of Liverpool Harriers was first lady in 21.08, just ahead of Clare Constable (21.12).

Position Race number Name Category Club
1 147 Ben Johnson M Southport Waterloo AC 17 : 01
2 153 Gerry Lenehan MV40 Southport Waterloo AC 17 : 28
3 142 Rick Bowker MV50 Southport Waterloo AC 17 : 58
4 128 Luke Tyson M Southport Waterloo AC 18 : 26
5 124 Jonathan Foster M Southport Waterloo AC 18 : 56
6 148 Paul Cain MV45 Southport Waterloo AC 19 : 10
7 150 Steve Lewis M Southport Waterloo AC 19 : 42
8 130 Max Rothwell M 19 : 43
9 149 Boyd Park MV45 Southport Waterloo AC 19 : 45
10 120 Tom Peacock MV40 Southport Waterloo AC 19 : 48
11 155 Matt Nelson MV50 Southport Waterloo AC 19 : 55
12 133 Andy Hudson MV45 Southport Waterloo AC 20 : 15
13 143 Paul Ashby MV40 Southport Waterloo AC 20 : 17
14 144 Paul Warrington M Southport Waterloo AC 20 : 28
15 129 Paul Talbot M Southport Waterloo AC 20 : 48
16 152 Neil Silcock MV40 Southport Waterloo AC 21 : 05
17 156 Christine Murphy LV40 Liverpool Harriers 21 : 08
18 154 Clare Constable LV40 Southport Waterloo AC 21 : 12
19 151 Gareth Williams MV50 Southport Waterloo AC 21 : 38
20 141 Donald Wilkinson MV50 Southport Waterloo AC 21 : 51
21 158 Sue Cooper LV55 Southport Waterloo AC 21 : 54
22 134 Paul Stennett M Southport Waterloo AC 22 : 05
23 136 Vicki Harvey LV45 Southport Waterloo AC 22 : 18
24 131 Helen Lavelle LV35 Southport Waterloo AC 22 : 47
25 161 Alice Lytton LV55 Crosby Stormers 22 : 53
26 123 Georgina Hannaway L Liverpool Pembroke Sefton 22 : 55
27 138 Carole James LV45 Southport Waterloo AC 23 : 13
28 140 Suzanne Lally LV50 24 : 17
29 125 Tricia Garner LV50 24 : 25
30 160 Andy Gilford M 24 : 29
31 157 Helen Rigg LV50 Southport Waterloo AC 25 : 37
32 135 Elaine Sutton LV45 Southport Waterloo AC 25 : 40
33 122 Dennis Gill MV60 25 : 51
34 159 Dave Aspinall MV60 Southport Waterloo AC 25 : 58
35 121 Jessica Peters L 28 : 36
36 126 Louise Nicholls L Crosby Stormers 28 : 48
37 127 Tez Almond LV45 Crosby Stormers 29 : 03
38 137 Sarah Reynolds LV40 Southport Waterloo AC 29 : 03
39 132 Jon Singleton MV50 Southport Waterloo AC 29 : 10
40 145 Denise Taubman LV40 Formby Stormers 36 : 48
41 146 Joanne Newport LV45 Formby Stormers 36 : 48
30/8/12-15.50
Time
Southport Waterloo AC
Crosby Lakeside 5k - 29/8/12

3rd place at Crosby Lakeside 5K

41 runners turned up for the second Lakeside 5k.
A slightly overweight Ben Johnson won with just over 17 mins, Gerry was second and me third about 30 sec back with 17.58.
 I think it could be a fast course on a calm day but we did have to fight the wind a bit tonight!
 Full results will be on the Southport Waterloo A/C website soon!
5k's are really intense, you have to push it to the red line from the start and hold it there close to the point of blowing up!
I enjoyed the effort but kind of enjoy trail racing far more these days!
 The hills naturally push you harder and then the downhills let you use your technical skills to run faster.
But on a flat road course like today its all about holding your pain threshold and not giving in!
I really think I'm more of a trail runner these days!
As a point of interest my age graded time would give me 15.51
My best ever 5k which was on the track was 16.48 set when I was 43 years old.
But I've run 21.31 for 4 miles on the road twice when I was 42 years old which I'm sure would have given me a faster 5K ?
The weird thing is I feel as good as I did back in 2003! 
 http://connect.garmin.com/activity/216592475#.UD9yhvv_hA4.twitter …

Age Graded Race Time calculator

 http://www.heartbreakhill.org/age_graded.htm

 This calculator is intended to provide you with an age-graded race time and an achievement percentile for a recent performance at a specific race distance.  Age-graded information allows you to:
 Adjust your performance to what it theoretically would have been during your prime running years (your 20's and a portion of your 30's depending on the race distance).

• Judge your performance, using an achievement percentile, without bias for gender or the aging process (in other words, you are measured against a specific standard for your age and sex).  These percentiles can be interpreted as follows:

• Over 90% --- World Class
• Over 80% --- National Class
• Over 70% --- Regional Class
• Over 60% --- Local Class

My 1.17.55 half marathon P.B. set last year at 50 years old gives me an age adjusted time of 1.10.31 and puts me in National Class :0]
Sounds good but I wonder how true it is ?

Crosby Lakeside 5K 29th Sep 7 pm

Heres a quick plug for the Crosby Lakeside 5K
Details below;
As the summer season begins to draw to a close the final grand prix of the road race calendar offers a perfect opportunity to bag a fast 5k time at the Crosby 5k.
The course follows a fast flat 5k route around Crosby marine lake and has real potential for a road PB.  The “Southport waterloo ac Lakeside 5k” race has a license applied for so will offer a chance to get your times on the rankings websites.  So far, 12men and 7 ladies have done 3 or more of the grand prix races (with best 4 races to count).  As it stands it looks like Tracey Peters and David Hamilton have the competitions in the bag but it would be great for as many as possible to get out and finalise the grand prix standings for other positions.
The race will start at 7pm from at Crosby Lakeside Activity Centre, and is planned to be free for SWAC club members. the two lap course follows one of the paths through the Park, up on to the Crosby seafront and past the Iron Men, round past the Marina and back to the Centre.  David Hamilton currently has the fastest time on this course with his 17:04 clocking in June.