Marius Bakken session, variation of speed-going long, learning pace control, having confidence.

Location
Kings Gardens one K loop

It was wet and windy as I set out so headed over to the relative shelter of the Kings Gardens down by the Marine lake.
There was a pop festive going on in the next park [Victoria] and the cover versions of Robbby Williams and Take That wafted over with the prevailing wind!
Oh well not really my choice of workout music, but hey it was free s o can't really complain Right!
Started off with 12 mins at 1/2 marathon effort [L3], I averaged 5.54 pace, feeling strong.
Next two mins rec, then straight into 3 mins at 10K effort [L4], I was rewarded with 5.42 pace average.
Two more mins of rec then 6 mins at L3 which again I averaged 5.54 pace, two more mins of rec and then I had to run at L2 for 3 mins I was aiming at 6.48 pace but ended up with 6.50 pace, I find it hard to concentrate at this slower pace.
Two mins easy then 9 mins at L3, I was pleased to average 5.57 pace, 2mins rec then 3 mins at L4 , I was flying now and averaged 5.36 pace.
i finished off with two final efforts of a min each at L4, 5.47 and 5.36 pace followed.
On the way home I did 6 x 20 sec smart strides.
Very pleased with how the session went.
Thanks marius my confidence is growing, felt really strong!
Total time =1.17

Primeval youarethetechnology

LINK

YouAreTheTechnology.com LINK

HARROCK HILL RACE RESULTS JULY 2010

CLICK ON RESULTS TO ENLARGE


Both team mate Andy Hudson and myself ran our 31st Harrock Hill Race tonight, going by the race organizers we hold the [unofficial] record for completing the most number of races since the first event in May 2000.
I really enjoyed tonights race and felt really strong, my time was a few seconds down on last month, but after all the rain the off rd course was a bit softer than last month.
There was a better turn out too, which meant I ran in a pack all the way round, great fun and a real race, loved it :]
Thanks to Rob Cosgrove for the lift down, he knocked almost 3 mins off his first attempt at Harrock last month!
Amanda Crook had an awesome race, finishing first lady with 37.30 a new p.b. by 6 sec!
P.S. Well done to Paul carroll who ran his first race in 4 year's [ after injury] and recorded an amazing 44 mins!

New marathon talk podcast with Charlie Spedding

Mo Farah clinched Great Britain's first gold medal of the 2010 European Championships in Barcelona by storming to victory in the men's 10,000m.

Farah, 27, came home in a time of 28 minutes, 24.99 seconds, finishing ahead of fellow Brit Chris Thompson, who made it a GB one-two in the event.
BBC VIDEO HERE

RYAN HALL'S DEVIL HAIRCUT! and ULTRA MARATHON MAN VIDEO WITH SCOTT JUREK

ULTRA RUNNER from Cedar Wright on Vimeo.

TRAINING

Mon 26th

Doing the Harrock Hill race on wed, so today's Marius session was on the easy side.

5 x 4 mins [ 3 mins level 2-1 min level 4] with one min recoveries.

1/ 6.17 pace 2/ 6.13 pace 3/ 6.12 pace 4/ 6.18 pace 5/6.13 pace

Is 'BECK' Ryan Halls rebellious twin brother?

plus 6 x smart strides total time = 59 mins

Got a tough progression run latter in the week, but my long run is reduced to 80 mins, SWEET!

Two Foods You Should Never, Ever Eat After Exercise LINK

BLEEDING NIPPLES, THE PAIN OF A LONG DISTANCE RUNNER IN THE RAIN!

Sun 25th
Easy run with Sarah and Jon, total time = 1.30
Sat 24th
Location Parbold
4,097 ft of climbing in 3 hours New Record
Once again I headed for the hills to complete my Marius Bakken long run.
The plan was to keep to level one on the flat but not worry to much if my heart rate reached level two on the climbs.
I still felt a bit tired from my mega progressive run which I did on Wed and it took about an hour to get into a nice rhythm.
It started to drizzle from the off, and once more a got a good soaking.
As I finished my run I looked down to see my white running vest was heavily blood stained, Ouch runners nipple!
Fri 23rd
Easy run = 30 mins
Thur 22nd
easy 1 hour

RUBBISH 5K RESULTS

I prayed to the weather gods for awesome weather for the Rubbish 5K and they repaid me with fantastic blue sky and light winds over the course, but on my own run early in the afternoon they pissed down on me with great force and vengeance !!! Cheers Guys.

21 runners turned up for the event and first back was Rob Berry, this time women's course record holder Amanda was left holding the baby { Richard], But Rob only just beat his partners Amanda's time !
maybe the best run of the day came from Simon Tobin who set a new P.B./ but my special award goes to Donna Spencer who was worried about finishing last, on her first run here, she out paced Marathon Vet jon to finish in a great time of 26.39, AWSOME!
Thanks to Dave for fantastic route markers, Paul, rob and Sarah for marshaling duties, and Brian for results, love you all !

1	18.34	Rob Berry
2	19.06	Simon Tobin
3	19.30	Andy Hudson
4	19.43	Steve Lewis
5	19.58	Brian Davey
6	20.47	Dave McDonnell
7	20.56	Tracey Peters
8	21.46	Matthew Tobin
9	22.07	Vicky Harvey
10	22.08	Paul Talbot
11	22.49	Steve James
12	22.59	Rob Cosgrove
13	23.38	Peter Brook
14	25.04	Christine Cutner
15	25.39	Sue Stewart
16	25.45	Mike Lavender
17	25.47	Terry Bolland
18	25.54	Jane Blacklin
19	25.56	Alex Matthews
20	26.39	Donna Spencer
21	dnf	Jon Singleton

BAREFOOT TED PODCAST ON MARATHON TALK

Just finished an Epic 2 hour 17 min progression run [in heavy showers] over the demanding Parbold hills. 2886ft of climbing
The session
30 mins at L 1 [96-115 bpm]
20 mins L 3 [128-139 bpm]
30 mins L 1
20 mins L3
10 mins L1
10 mins L4 [ 139-147 bpm] then finished with 17 mins at L1
Work level based on a Max of 160 bpm
I followed a very hilly course along the roads of Parbold and Harrock Hill which inc 5 climbs.
From the start the heavens opened up, at first big globs of rain drops then heavy showers, turning the narrow lane up the first climb into a river, I got a brief rest from the downpour as I made my way down the quarry rd, but the heavy showers were soon to return for the rest of the run, at least I did not feel cold.
I took no gels or drinks during the session, but was still able to finish the last hard effort [ 10k pace] quite strongly.

RUN LIKE A POGO STICK FOR BETTER FOOT STRIKE!

Written By: Alan Couzens, MS

In my last article I compared Bruce Lee’s one-inch punch with the running foot strike to highlight the importance of the rapid application of force, i.e. power, to distance running. But the effectiveness of this powerful “ground strike” is largely contingent on the body being appropriately positioned to allow for maximal elastic recoil within the running stride. I only briefly mentioned this important factor in that first article. I will address it in depth here. LINK

So where does the required energy needed to maintain stride length and frequency come from?

The answer is that, rather than being the result of a strong push-off, the required propulsive energy is generated through the re-cycling of stored elastic recoil energy. Consider, for example, a pogo-stick. When a pogo-stick lands on the ground the combined downward descending mass of the person and stick causes the tightly coiled mechanical spring to be compressed. As the spring is compressed, resistance to downward momentum gradually increases until such time as the downward motion is arrested. At this stage the by now tightly compressed spring has stored, within its coils, much of the energy imparted by the collision between the falling mass (the person and pogo stick) and the ground. And it is the re-utilisation of this stored mechanical energy, through the rapid restoration of the spring to its preferred dimensions, which provides the necessary energy to power the subsequent hop.

Thank to Steve Magness for the following Link LINK

WATCH THE VIDEO HERE

AN INSIGHT INTO PRO BIKE RACING PODCAST

WITH DIRK FRIEL LISTEN

RUNNING FAST IN THE RAIN

I headed for the Kings Gardens one K loop for today's session.
8 X 4 mins continuous, alternating between level 2 and 3.
The 4 min splits average pace went as follows;
1/ 6.45 2/ 6.07 3/ 6.40 4/ 6.01 5/ 6.35 6/ 5.55 7/ 6.49 8/ 5.49
Quite enjoyed splashing through the rain, each of my level 3 efforts got faster which I hope is a good sign.
Total inc smart strides and warm up-warm down = 59 mins

Enjoyed watching todays TDF mountain stage, great stuff!!!

OUTRUNNING THE CYCLOTOURISTS UP PARBOLD HILL ON MY 3 HOUR RUN!

Location Parbold- Ashurst Beacon
The Marius plan was for 3 hours easy, he suggests run-walking it with an 80-20 ratio.
I decided to run all the way, the hills give my legs a break anyway from the constant pounding of the flat!
I've found that 2 1/2 hours had been more than enough on my last 2 long runs, so I decided on a different approach this time, my idea was to just run on feel and not look at the Garmin.
This worked very well and I was able to finish still feeling ok.
I started with the 1 mile stony Lane climb [500ft] then ran down past the quarry and on to hunters Hill [another 500ft], I then descended through the fields along the Harrock race route.
Next I came out on the road and followed the side lane out onto the famous Parbold Rd climb.
Just as I came out of the tree lined route onto the main Rd two cyclotourists overtook me, the challenge was to great to resist, at first on the lower easier slopes they pulled away but once round the corner by the church they started to falter as the grade dramatically increased!
I pushed hard now and bit by bit caught them up.
i came alongside and smiled and said hello before belting off again, at last the incline reduced as I got near the top, kicking hard to reach 10 mph [ 6 min per mile pace].
I held them off and reached the top as 'King of the Mountains', Yeah baby!!!
On to fairy Glen, i took my time descending, I was now on the Ashurst Beacon fell Race route.
Once reaching the bottom I clambered up some wooded steps which brought me out on lush green cow fields, across i went, rejoining the dirt track over the Leeds Liverpool canal.
I continued on along the tracks to the top of Ashurst Beacon [600ft] then came back down the narrow lane they start the race from.
I retraced my route back up Fairy glen to the top of Parbold, then followed the parbold race route to the top of Harrock Hill before returning back up Hunters Hill for a 2nd time!
I then returned down through the fields once more to Parbold.
I had to add a little loop at the end to make 3 hours, but I felt well rewarded having enjoyed the run and completed my assignment to the letter!
3702 ft of climbing in 3 hours

WALKS-RUNS ROUND PARBOLD CLICK HERE


Fri16th
core training
Thur 15th
32 mins alternating between 2 mins at 6.48 pace and 2 mins at 5.44 pace.
Session went well and I was able to power through the at times strong gusty wind.
5.07 miles in 32 mins, 6.22 pace average, plus smart strides and warm up and down = 50 mins

RUBBISH 5K NEXT RACE 21st July LINK

Wanjiru To Run At Rock ‘n’ Roll Virginia Beach

CLICK HERE

Why Ryan Hall 'LOVES' his Garmin!

6th Place at Haigh Hall 4 Mile Hill Race

Doctor Simon saves the day at Haigh Hall

Simon kindly gave Tracey, new club runner Rob Cosgrove, new kid on the block Steve Lewis and myself a lift to the Haigh Hall race at Wigan.
Driving through a tropical rain storm we were glad to be in Simon's trusty Volvo as we hit flood water over the top of Parbold, the cars ahead came to a dead stop as the road turned to a river and a tidal wave of water splashed across the road as cars on the other side of the road floated by!
we survived and made it to race HQ for 7 pm to find few cars in the car park and as we signed in race organizer Paul Carrol told how half an hour before he'd been thinking of cancelling the race due to the torrential downpour.
We trekked down to the start at the bottom of the Forest, the drops of rain falling off the trees was a nice relief from the humid conditions.
55 brave souls set off up the 1 1/4 mile climb, I found myself just behind the lead pack until we hit the 'wall' after only a few mins, I pumped my arms and legs in a vain hope of overcoming gravity!
The thought of why I wanted to put myself through more 'hurt' than the entire England team put the football fans through crossed my mind, for but a fleeting moment!
Close behind Tracey had set off fast, maybe her resent track racing had changed her perception of pace, but latter on she would pay the price!!
Simon thankfully not wearing his latex shorts [ after being banned from wearing them by his wife and Daughter] overtook Tracey wearing instead a mask of pain, he was followed by a smiling fresh faced steve and Rob who has only been running for 7 months.
Close to the top of the climb I overtook 2 runners which moved me up to 6 th place.
I now spent the rest of the race in no man's land as the lead group pulled away and at the same time I pulled away from the group behind me!
Simon battled hard to hold off 1st Lady Mary Aguera [who had a very shapely pair of legs I must say!] and a fast finishing Steve Lewis.
I finish in 6th place but 20 sec slower than last time, Simon by now wearing a full mask of pain wildly thrusts across the line in 17th place and 26.11, Steve looking like he was just out for a jog finishes in 21st 26.30, Tracey sprints in looking very red faced and worn out, thinking she'd done a P.B. [ due to her Garmin malfunctioning] I give her the bad news that she'd run 27.28 and not 26 mins, still a good run with 29th and 2nd lady. Rob in his first 4 mile race in club colours just missed breaking 30 mins with 30.55 47th place.
UPDATE; Opps! Sorry missed Phil Baxendale off the report who finished first V 60 with a time of 29.26 and 40th place.
At the prize giving Tracey, Simon Phil and myself all received prizes from Paul Carrol and much thanks have to go out to him and his crew for organizing such a great event once more!
RESULTS




Marathon Talk podcast on How to run a good 10k

RUBBISH 5K NEXT RACE 21st July LINK

BAREFOOT RUNNING FOR HEALTH LINK

Roy Benson; How your arm carriage affects your footstrike LINK

HOW DO WE USE OUR GARMIN'S?

How do we use Garmin? from Run Talk Radio on Vimeo.

RUBBISH 5K NEXT RACE 21st July LINK

Ice baths could reduce adaption to training LINK Very GOOD NEWS :]

Millions of Americans run to lose weight, stay in shape or relieve stress. But many suffer injuries that keep them off the road and out of commission. A look at barefoot running and other trends gaining traction. Listen

WEEK 5
MARIUS BAKKEN MARATHON TRAINING

Mon 12th
Kenyan progression session
My legs always feel a little stiff on a Monday, due to the after effects of my long hill runs on Saturdays, but after a good warm up my legs free up and I'm all but ready to go!
Session
10 x 5 mins [ 1 min 6.48 pace-1 min 6.04 pace-1 min 5.44- 2 mins rec pace]
plus 6 x smart strides.
Total time 1 hour 4 mins
Good session, went well :]
Tue 13th
Easy run with Tess, Velvet trail and roads = 1.10

Running from Tim Caswell on Vimeo.

I STILL RUN!

Still Run from DANTE NOU on Vimeo.

SAT 10th
3282 ft of climbing
Long run over 5 big climbs inc Parbold, Fairy Glen and Ashurst Beacon.
It was very hot and humid, so tried to stay away from the burning Tarmac as much as possible, doing most of my run off road and over grass and dirt paths.
I've found the running tips on using my Glut's has improved my power and the Tip for better upper body posture has also allowed me to generate better forward motion.
THINK I'M RUNNING WITH MY BEST EVER FORM :]
Felt ok on the run, but glad to finish and get a drink!
Max speed 14.6mph. Total time= 2 hours 25 mins
VERY GOOD TRAINING WEEK :]

Learning the Skill of Barefoot Running by Terra Plana

Learning the Skill of Barefoot Running from Terra Plana on Vimeo.

Friday, July 9, 2010

Christophe Lemaitre first white sprinter under 10 seconds for 100m!

Research confirms that drinking gives you the same benefits yoga does !!

Thanks to Rob for photo's :]

POWER OF THE BUTT AND KENYAN PROGRESSION SESSION

You may have read how using your butt muscles when you run can improve power and reduce knee pain, but does it work in practice?
setting off on my session i worked at tightening up my butt muscle as my foot landed, at first it felt a bit strange but once I started running faster I did feel like I was producing more power.
I guess the idea is to stop your hips rocking from side to side and provide a stable platform for the push off!
It seems to work, give it a try!

KENYAN PROGRESSION SESSION
Location Trafalgar road loops
6 x 5 mins [ 1 min 6.48 pace- 1 min 6.06 pace- 1 min 5.44 pace- 2 mins rec running]
I really enjoyed this session last time around and once again I had a lot of fun doing it!
Marius has been working me hard this week as this was my 3rd fast session of the week!
total time with warm up-down and 6 x smart strides av pace 6.58, 5.75 miles, = 45 mins

Congrats to Mark Cavendish, great sprinting LINK

FULL SPEED AHEAD, WEEK 4 MARIUS BAKKEN MARATHON TRAINING

WED 7th
Big sand dunes with Tess, nice and easy pace, enjoyed the sunshine = 1 hour 48 mins
TUE 6th
location Hillside 5K loop

20 mins at 1/2 marathon pace, followed by 10 x 45 secs at 10 K pace. plus 6 x smart strides.
Running into a stormy wind I found the going tough, but things improved as I turned around at half way.
now with the wind on my back i made good progress, finishing with 20 mins at 6.03 pace.
a short jog then 10 x 45 sec, up and down a gradual hill. after the first effort I got stronger and stronger, felt really good.
I always find the tempo runs hard work, without the adrenaline of a race even Marathon pace can feel tough to hold. Made it through = 59 mins
Mon 5th
8 x 5 mins [ 3 mins MP pace-1 min 10k pace 5.44- 1 min recovery]
Average pace including rec = 6.30 pace.
Total time inc warm up-down =57 mins

CONGRATS TO Geraint Thomas, 2nd on a very tough stage and 2nd overall TOUR DE FRANCE
AWESOME ACHIEVEMENT LINK

Scott smashes through the 3 hour barrier for the first time, just a month after his last Marathon.
AWESOME ACHIEVEMENT SCOTT. LINK

NEW PODCAST FROM MARATHON TALK

REALLY GOOD LONG HILL RUN

My training has suffered due to stress this week, but I had a good run today, 6 main climbs on and off rd, in and around the Parbold countryside on a sunny but fresh day.
Reached my highest every top speed sprinting to the top of Hunters Hill [11.3 mph] due I think to improving my upper body posture and arm drive [see video posted 30th June].
Kept to level one on the flat and L2 on the hills, felt quite good :]
3437 ft of climbing = 2 hours 30 mins

TOUR DE FRANCE LIVE

CLICK HERE

TEAM SKY PODCAST

Superhuman performance could betray sport drug cheats

CLICK HERE

Barefoot Running’s Best Advocate