Wednesday 30 June 2010
NEW PODCAST FROM MARATHON TALK
MY NEW RETRO ADIDAS SL 72 SHOES
MARATHON great Robert de Castella believes indigenous Australians can break Africa's domination of distance running.READ MORE
Sunday 27 June 2010
As I made my way up the Ashurst Beacon climb along the dirt paths on Saturday I came out on to a field edged by tall shady trees.
In front of me a group of kids [14-16 ish] were standing over a fire in which they'd placed drinks cans, what substance they were heating up I'm not sure, 'Rocks' or maybe adhesive?
All I know is the fumes made me cough, as I passed on by.
Think I'll stick to my 'RUNNERS HIGH' and fresh air!
How to run uphill with good posture
Ran with Tracey on the sandhill 6, by the time we go to Ainsdale she had got so hot that she asked a man watering his garden, if she could hose herself down!
On the way back she started to show all the signs of heat stroke, so we walked for a while, then finished with an easy jog = 1.07
Friday 25 June 2010
GREAT VIDEO GIVING AN INSIGHT INTO CORRECT TECHNIQUE, RUNNING UP AND DOWN HILLS. CLICK HERE
long easy run [3217 ft of climbing] around Parbold, Ashurst Beacon and Fairy Glen.
Felt pretty tired and got dehydrated under the burning sun.
Hung on in and took it out to two and half hours with 5 climbs.
Water-Water, give me WATER!!!
Ran round one lap of what could be the new course for the Southort pier 1/2 marathon, If myself and Brian grice can get a team together to put the race on next year!
More News soon!
Easy run over the big sand dunes with Tess = 1.30
Wednesday 23 June 2010
STAMPEDE AT HARROCK HILL
AFTER A VERY TRAUMATIC WEEKEND I SOMEHOW PULLED MYSELF AROUND TO FINISH 7TH AT HARROCK HILL. My best time and result for many years. I used the advice Scott Jurek gave on the Marathon Talk Podcast of 'running in the moment' to good effect.
Even a stampede of cows didn't even effect me!
I lost maybe 15 secs at the cows did a reenactment of a wild west movie, after what seemed like minutes i jumped through a gap in the galoping cattle herd !
Near the end of the race a guy in front of me went off course, so I Slowed down and called him back onto the correct route, he then caught me back and just out sprinted me on the line!
sometimes I'm just to 'nice' :]
The club dominated winning first male and female teams.
Full report Read More
RESULTS click on to enlarge
Saturday 19 June 2010
CLICK ON PHOTO TO PLAY
Got stronger throughout the week, at last, dare I say it, I seem to have bounced back from my marathon.
Today i did a long hill run round Parbold on and off road, and it was one of my best runs for a long time, 5 climbs and about 2,500ft of climbing at an average pace of 7.37, just cruising!
17.33 MILES = 2 HOURS 12 MIN
HAPPY DAYS :]
Just signed up for the Langdale Mountain Marathon, 'BRING IT ON'!
NOTICE TO ALL SWAC MEMBERS;
The Langdale 1/2 marathon is now part of the club G.P.
SO GET YOUR ENTRY IN NOW, FOR THE CHALLENGE OF A LIFE TIME :]
Friday 18 June 2010
Wednesday 16 June 2010
CLICK ON RESULTS TO ENLARGE.
A great night was had by all down at the RUBBISH 5K.
New records were set by a flying Amanda Crook and Junior Matthew Tobin.
Ben Johnson just missed Rob Ashworth's 2009 record by 4 secs.
RESULTS 2009-2010 CLICK HERE
NEXT EVENT 21st JULY 2010
Thanks to all helpers and everyone who took part.
Photo's to follow.
Special Thanks to Brian for time keeping and results
Big Dave for markers, Jon, Sarah and Rob for marshaling
EXPLORE YOUR TRUE NATURE
Location Vic Park
12 x [ 1min, 45 sec, 30 sec, 15 sec ] with 15 sec rec
Average pace of efforts 5.37 pace
plus 6 x smart strides, total time 1 hour
RUBBISH 5K Results and Pics available soon!
Picked up a really good posture tip from 'BAREFOOT JOSH' which sorted out a problem I've had for some time.
The result was I had one of my best workouts since running the Marathon !
location Kings Gardens
13 x 2 mins at 5.44 pace with 1 mins rec, set the virtual partner on my Garmin and had a ball working hard to keep in front of him, he came past me 3/4 into the workout but i fought back and beat the bugger!
It made me laugh to see 'YOU WON' flash up on the Garmin, 'YES, YES, YES', ha,ha:]
Finished with 26 mins of running at 5.44 pace, the running tip to imagine being pulled by a rope tied around your hips stopped me sitting back when i run [which is a very bad habit of mine] and the end result was everything started to flow along just great, got quite excited about how much better my running form improved, AWESOME :]
finished with 5 x smart strides, total time 1 hour 6 mins
Nice relaxed run over the big sand dunes with Tess = 1.48
Scientific report showing why Marius Bakken type active recoveries work so well [ ie, alternating 5 mins at 10k pace, 3 min active recover at marathon pace.
Tuesday 15 June 2010
Monday 14 June 2010
After 3 introduction training weeks it was time to get down to business and start on week one of Marius's marathon plan.
Location Hillside 5K loop
Today called for 4 x 3 mins at level 4 [5.44 10k pace] with 1.30 min active recoveries at level 3 [ Marathon pace].
I found it hard going, hopefully my fitness will return in the weeks to come!
average pace for the session worked out at 6.00 pace.
Finished with 5 x Smart strides
Effective move for the prevention of calf muscle and Achilles tendon strains.
Diet pill containing NHS anti-obesity drug is sold out in just THREE daysCLICK HERE
Saturday 12 June 2010
Hi folks, got a new Garmin today :] But found it was set up in German! this gave me a few problems trying to turn it back into good old English, then as i started my long run I found it was still set to K's, aaaah!!!
Anyway I've been feeling that maybe I've been running my long hilly runs too hard, going by pace works well on flat routes, but it's hard to gauge effort on a hill course, so today under a blazing sun I strapped on my old pulse monitor and ran at level one [60-72% max MHR] on the flat but let myself reach level 2 up the hills [72-78% MHR].
Marius says; keep to level one as much as possible but letting the pulse reach level two on the climbs is ok.
I ran over 5 climbs around Parbold and harrock hill, finishing somewhat dehydrated and zonked out due to taking in no water or food on my 2 hour 20 min run.
Amazing sad story about THE GHOST RUNNER
Mark Ashby's report on the Bendrigg 10K
Friday 11 June 2010
Wednesday 9 June 2010
Interesting that Keith has switched to light weight flexible flats for his racing and training, plus he does half his running barefoot on grass.
i just bought a pair of the Nike elite retro 1976 shoes for an amazing £29.
I will be testing them out and reporting back soon!
Raced at Birkenhead park last night but used it more as a fast training session, holding back until the last mile.
finished with 29.10 for the 5 miles.
Next week i start Marius Bakken's Marathon training week one after following 3 weeks of introduction training.
BACK TO THE FUTURE
Arthur Lydiard interview [about 1995]
he talks about switching away from heavy running 'BOOTS' to light flexible racing flats to reduce injury and improve racing times.
Monday 7 June 2010
Sad news while out on my Saturday long run, My faithfull and fautless 3 year old Garmin passed away, I miss you :[
Had to dig my heart rate montior out for this session;
18 x 2 mins [alternating 2 mins level 3 with 2 mins level 4] with 1 min rec between each 2 min effort. plus 5 x smart strides. Total time 1.04
Ran in my Nike Mayfly racers, Vintage 4 years old!
Whats interesting here is they are recommended for a max use of only 60 miles, yet mine have done over 200 miles so far and the midsole is still like new.
They cost only £25 new, which makes me think once more how much we are getting ripped off with the price of the new wave of minimalist shoes on the market right now!
Level 3 = 1/2 MP pace 5.59 [ 80%- 85% MHR], Level 4 = 10k pace 5.44 [87%-92% MHR]
Easy run with Tess and Jon, sandhill 6 = 1.20
Long run over Parbold and ashurst Beacon, mostly off road, felt quite good on the climbs of Stony lane, Hunters Hill, really powered up the main road climb of Parbold and finished off with the off road climb up ashurst and on to the Beacon. = 1.55
Sunday 6 June 2010
AND SEE PAGE 10
The Nike Elite [Retro] shoe came out in 2007, still available online for as little as £26 the shoe is a remake of the way running shoes use to be in 1976.
Said to be good for 3000k, one gets the feeling that we are all getting ripped off with the latest minimalist running shoes selling for £80 and lasting only 300 miles
Friday 4 June 2010
TT RADIO HERE
The Isle of Man during TT week is a magical place to be, sitting outside a pub drinking beer only inches from the road, with only a piece of rope between you and the bikes flashing past at 170 mph, echoing a wall of thundering noise all around, the sights, the sounds and the smell of burning Castrol R, enough to give any biker a high to last a life time!!!!
I've been to the TT many times but sadly missing it this year, the impact of riding your bike on the same roads as the racers has you thinking just how the hell can they average 130 Mph, on such twisting, narrow, bumpy country roads, it's just mind blowing!
TT LIVE HERE
In Britain, fans will be able to follow all the action on ITV4 with regular highlights programmes throughout the festival.
ITV4 will show an hour-long highlights package every night from Thursday June 3 to Friday June 11. The programme will start at 9pm each evening, except on June 11 when it will start at 10pm. ITV4 will also broadcast to hour-long highlights programmes on Sunday June 13, starting at 7pm. Other TT-related programmes are planned for the festival - check your listings for details.
While details of some international broadcast plans have been confirmed, but others are yet to be finalised. As soon as information is available it will be posted here, so please keep checking back for updates.
Australia - Network 10
Friday June 4 10.30pm (Sydney); Saturday June 5 9.00pm(Sydney)/all other markets after AFL+MotoGP Qualifying commitments; Sunday June 6 5.30pm; Monday June 7 10.40pm; Tuesday June 8 11.00pm; Wednesday June 9 10.30pm; Thursday June 10 11.00pm; Friday June 11 10.30pm; Saturday June 12 5.00pm; Highlights shows - details TBC.
USA - Discovery networks
Ireland - Setanta
easy run with tess on the velvet trail, warm and sunny.
Wednesday 2 June 2010
Should I turn THE RUBBISH 5K into a PARKRUN ?
RUNNING FREE MAGAZINE
Free to read digital edition LINK
I've been feeling like my feet have been hitting the ground too hard, I've tried all sorts of posture checks, changing shoes etc, but still my feet seem to be getting a hammering!
Thankfully on today's run I found the problem, basically I've been pushing my toes down into my shoes, end result is this was locking my foot arch solid, stopping my arches from flattening out on impact then springing back to return the energy on take off!
the simple cure was to keep my toes relaxed, straight away I felt a big difference my arches became mini trampolines, absorbing shock then springing back and returning the energy.
Now I'm running with less shock and more bounce again, RESULT :]
Wed 2nd June
Good run over the big sand dunes with Tess, warm with wall to wall sunshine [ shorts and shoes only weather] , poor Tess suffered in the heat despite taking frequent dips in all the ponds on the way round.
I was feeling much better than of late. = 1 hour 40 mins
I was meant to do 30 x 20 sec at level 4 with 20 sec recovery, but I some how lost count and ended with 33 efforts! = 1.09
The type of running surface an athlete exercises on will effect the quality of their performance LINK
Photo;Kungfu Master from South Shaolin Monastery running on waterRunning like Groucho increases 02 consumption by 50% link
Tuesday 1 June 2010
Plug pulled on Tour of Ireland LINK
TURN YOU PUSH BIKE INTO A 200 W ELECTRIC TOUR DE FRANCE WINNER!
CONGRATS TO SCOTT WHO JUST KNOCKED 31 MINS OFF HIS MARATHON P.B. TO QUALIFY FOR BOSTON!
I THINK SCOTTS BEEN EATING SADIES DOG BISCUITS :]