Monday 31 May 2010
Source, Steve Magness twitter Site.
Last week I covered a story on BIKE DOPING and now here's the video!
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
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
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!
Sunday 30 May 2010
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
Urban Challenge - Part One
Challenge CLICK ON PHOTO TO WATCH
Who in their right minds would attempt the gruelling
Thursday 27 May 2010
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 :]
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!
TENDON HEALTH AND PERFORMANCE VIDEO
Wednesday 26 May 2010
WIN SOME, LOSE SOME, IT'S ALL THE SAME TO ME!!!
New podcast from marathon talk
JOHNNY 'STICKY' BUDDEN ALMOST AT THE FINISH OF HIS EPIC 1000 MILE FREE RUNNING JOURNEY!
1000 Mile Free Running challenge
Monday 24 May 2010
RACE REPORT FROM MARGOT
photo my Bro Andy
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.
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.
Sunday 23 May 2010
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
Saturday 22 May 2010
FULL LENGTH VIDEO AVAILABLE HERE
UCI denies reports of motorised doping LINK
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
Friday 21 May 2010
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
Thursday 20 May 2010
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
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
Wednesday 19 May 2010
SOUTHPORT WATERLOO A/C RUNNER MARK ASHBY HAS STARTED HIS FIRST EVER BLOG, CHECK IT OUT HERE
Tuesday 18 May 2010
Monday 17 May 2010
Today's session was a 5K tempo [ 1/2 M.P.] run and 10 x 1 min at 10k pace.
Legs still a bit heavy, but I manged 1/2 marathon pace o.k. finishing with 6.01 pace for my Hillside 5K loop.
After a short recovery I moved to Oxford Rd and ran 10 x one min efforts up the hill, first couple of efforts seemed hard, then I remembered a mental trick.
Looking up the road to a lamp post I imagined being pulled in by a gigantic elastic band, it really worked and I hurtled forward with a new speed!
I then finished with 6 x 20 sec Smart Strides, JOB DONE :]
5K at 6.01 pace, 3.12 miles = 18.45
10 x 1 min uphill
1/ 5.58 pace, 2/ 5.42 3/ 5.47 4/ 5.37 5/ 5.32 6/5.29 7/ 5.32 8/ ? 9/ 5.31 10/ 5.23
6 x S/S, Total time 1.07
Good running form tips; lean into the hill from your ankles, pull body up tall, keep hips tall, keep looking ahead and not down, feet straight ahead.
Let momentum pull you over your grounded foot, then let the stretch reflex mechanism in the hip flexors pull your knee forward automatically.
Marius says It is crucial to respect the first 2-3 weeks after a marathon. In that period the elastic elements of your muscular system is still down after the marathon effort. Preferably, you want to wait at least 4 weeks to race thereafter - and then at the most a 5-10k race. A half marathon should wait 6-7 weeks out.
Oops, maybe my 15k trail race [ after one weeks rec] and last weeks 4 mile hill race was not such a good idea!
Sunday 16 May 2010
Sandhill 6 with Tess, easy run = 1.16
Two hours on and off road with 5 climbs
I headed to the hills on Saturday, running up and down the hills of Parbold and Ashurst Beacon.
I got in quite a few fast downhill sections on roads, as the Great langdale Marathon has plenty of quad shattering descents as well as one in four ascents! =2.00
LANGDALE MARATHON RACE PHOTO'S
Easy run with Tess Velvet Trail = 40 mins
HAIGH HALL 4 MILE HILL RACE
First of the series, finished 21st = 23.31
20 x 45 sec at 10k pace [5.44] with 15 sec rec between, average pace 6.17
Velvet Trail with Tess = 40 mins
1000 Mile Free Running challenge with Johnny 'Sticky' Budden
Friday 14 May 2010
Thursday 13 May 2010
Wednesday 12 May 2010
Tuesday 11 May 2010
The Impossible is Possible, if you Believe!!!
FIND OUT MORE HERE
Been feeling a bit groggy and lazy, so after havin 2 weeks kind of easy it was time to get back into some serious training!
I've got 20 weeks until my next challenge The Great Langdale Marathon, with 5,000 ft of climbing it will be a tough race, last year my friend Rob finished 2nd in the Marathon, you can read his report here
I'm looking forward to following Marius Bakken's Marathon plan again.
I'll also be doing some evening hill races throughout the summer months, Haigh hall and the harrock hill race series, this will give me a race every other Wed through May, June, July and August!
20 x 45 sec [ starting at marathon pace and increasing to 10k pace] with 15 sec recovery between each. average pace inc rec 6.17 for 20 mins.
plus 6 x smart strides, total time = 35 mins.
Felt wired by the end :]
Velvet trail with Tess, easy pace = 40 mins
As a running buddy once said to me;
Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming; "WOW!! What a ride."
Saturday 8 May 2010
[hope I don't get locked up!]
This years event take place on the 29th May 2.30pm LINK
BANANA BREAD BEER
RECOMMENDED MARATHON RECOVERY DRINK OF THE YEAR!
Friday 7 May 2010
Thursday 6 May 2010
Wednesday 5 May 2010
9th place out of 459 Runners
Just one week and a day after the London Marathon I lined up for the Waterloo 15 k trail race.
I've run this race 14 times over the years and this was my first top 10 placing!
I hurt like hell from the start till the end, I used every mental and positive training skill I know to keep myself in the Red zone of the rev counter all the way round! It felt like a 5K effort for all of the 15K
Setting off from the playing fields I got into a good group, using them to shelter from the strong blustery wind. We then headed across rough dirt tracks before a lap round the Army riffle range!
The group slowly split up and I found myself leading Dave Edwards of the Liverpool Running Club. Slowly we pulled back runners in front of us.
As we came out of the army camp and made our way back to the farmers fields I forced the pace for all I was worth but Dave stuck with me and with 400m to go he took the lead and sprinted away from me [I'd beaten Dave by 3 mins in the Liverpool half, so maybe my legs have not fully recovered just yet], I looked back to see team mate Chris Dunn closing in fast on me and I had to leg it for all I was worth to save my 9th place [ and almost crapped my pants in the process!].
Very tough race, but good result.
NEW PODCAST FROM BRITAINS AWESOME 'MARATHON TALK'
Tuesday 4 May 2010
'FIGGING AMAZING' !!!
BRITAIN'S Chris Thompson produced an emphatic 10,000m debut of 27:29.61 at the Payton Jordan Cardinal Invitational in Stanford to move to third on the UK all-time lists CLICK HERE FOR NEWS REPORT
Sunday 2 May 2010
Last year I gave Olympic and Tour De France yellow jersey holder Chris Boardman a good hiding in the London Marathon READ HERE
|Overall||Place Gender||Place Category||surname||BIB||Category||HALF||Finish time|
|376||369||30||» Bowker, Richard H (GBR)||31513||45-49||01:23:12||02:47:34|
|377||370||73||» Butler, Gethin J (GBR)||658||40-44||01:18:08||02:47:35|
This year I found I beat Gethin Butler ex National time trial champion and land's end to John O'Groats record holder, in 2001 the Preston-based Londoner completed the 840-mile journey in a total time of 44 hours, four minutes and 19 seconds READ HERE
Gethin ran the Blackpool Marathon in 2008 READ HERE
Gethin's 24 hour record attempt
Chris and Gethin use to leave me for dead when I was bike racing back in the early 90's, my next target has to be Lance Armstrongs 2.46 New York Marathon P.B.
In this new hour of Radiolab, we journey to the edge of human limits to find out how much the body and brain can endure–from physically exhausting races, to mind-stretching memory competitions. And we’ll ask if there are limits to human scientific understanding…limits that machines and robots have already overcome. Read more