Tuesday 27 March 2012

Kenyan Hill Session For Trail And Hill Runners

This a fantastic session to improve your race performance on the hills.
Even if you only have a few small hills to play with you can still get a very good workout.
improves power,speed and endurance.
Gets you used to pushing over the top of the hill.
Improves confidence to race over tough terrain.
Find a hill or hills in a park or off road which allows for a good surface to run fast on.
After a good warm up, run fast but constantly for a set period of time ie 2 mins, 3 mins or 5 mins up and down the hill without stopping.
Then take a recovery of 1 or 2 mins and repeat, an example session of 4 x 5 mins with 2 mins recovery might be used by an experienced off road racer.
The beauty is you can customize the session to fit your needs as well as stopping boredom.
An example of a beginners session might be 3 x 2 mins with 2 mins recovery.
Effort and Pace
Remember off road running is about running by feel not running at a set pace like on the road!
You could be running 4 min mile pace downhill but only 12 min miles uphill!
I've seen many runners make the basic mistake of running too hard at the bottom of a hill only to die a death before the top!
Learn to pace it right and accelerate over the top, then once into full speed on the down try and relax while maintaining speed.
Run tall, shoulders relaxed, lean into the hill from the ankles not at the waist.
Keep your hips pushed slightly forward.
Drive the elbows back for increased power.
Again keep your body leaning forward, let gravity pull you down, hips forward and with a tall posture, float over the ground!

Saturday 24 March 2012

RicksRunning Trail and Hill Running Training Program

Hi Guys,
I am now fully back into training and my injury seems to be behind me :0]
I decided to follow a training plan from Mario Fraioli from Competitor.com
The Plan
I will be adding some extra easy miles to the plan as its a bit light on overall mileage, but I also want to make sure I stay fresh and injury free, so almost all my running will be off road.
I'm now trying to follow a full spectrum diet, these means eating lots of fresh fruit and veg from a full range of colours!
Many people eat healthy but drink really unhealthy tap water.
Remember our bodies are at least 70% water and every cell in our body needs pure clean water to operate at a high level.
Sadly most tap water contains Fluoride which is a classified poison, effects from which include brain damage, lowered IQ, heart damage and many more very nasty side effects.
Please do your own independent investigations into the use of Fluoride in tap water and its serious health issues!
The only answer is to buy a water distiller which will transform the dirtiest of tap waters into pure clean healthy drinking water.
Also stop using toothpaste with fluoride.
A good alternative is to brush your teeth with bicarbonate of soda, works really well!
Two weeks on and my mind has become so much sharper as well as a gradual improvement in energy levels, I even give Tess distilled water to drink.
P,s. I noticed some time ago that Tess much preferred drinking rain water to the tap water in her bowl, smart dog!
Training Week 2
Progression run with Tess.
Location big sand dune trails
1 1/2 miles easy then 3 miles steady followed by 1 mile hard.
We then ran easy for a few miles finishing with 6 x 20 strides on grass.
Beautiful sunny day, felt good :0]
Total time 1 Hour 35 mins
core training,weights
6 x 20 sec strides on grass, followed by easy run over the big sand dunes = 1 hour 45 mins
Big sand dunes steady = 1 hour 36 mins
core training and weights
Velvet trail and sandhill 6 route inc 10 x 1 min hard 1 min easy
= 1 hour 20 mins
I'm thinking 5 days a week running is enough for a bloke my age, the 2 days off allow me to return anew and afresh to the sport I LOVE!

A Profound Message For Surviving The Matrix!

Worth a listen!

Parts 2-3 and 4 Here

Wednesday 21 March 2012


Amazing video this man really can fly with his own set of bird wings!

An outstanding video!

Saturday 17 March 2012

A Beautiful Day To Be A Runner!

Today the sun burned away the winter depression and showered the world in a new light!
After months of hibernation it was SO GOOD to by running in just a vest and shorts.
Just like a bulb implanted into the ground long ago the NEW light brought us back to life, like we were experiencing this for the very first time!
The sun shone into even the darkest of recesses of the winter past and brought the whole of nature alive with a warm glittering pure golden glow.
Running over the sand dunes along the the highest ridges with the sea to one side and the vast expanding dunes to our left, Tess and me had one beautiful run fore sure!
Times, speed and heart rate meant nothing today, the experience of BEING in this majestic place meant EVERYTHING :0}

Friday 16 March 2012

This Is Mind Blowing Stuff!

Sacred hidden knowledge!
For me running has always been about freedom and becoming one with everything.
To flow into a timeless zone and leave the mundane behind!

Parts 2-3-4 click here:

Thursday 15 March 2012

Fucked Up Running! And Wild Is The Wind!

I like this video but sadly my tired out-fucked up back requires grass-sand or light weight well cushioned shoes!
And dare I say that nature running does not include Tarmac!
What's your take?
2% please respond :0]

And this brothers and sisters is one beautiful song :0]
Oh, Madge and Cheryl Cole [as cute as you are-Cheryl ] please take NOTE this was recorded live! Do you know what that means?

Tuesday 13 March 2012

Principles of Running, Don't Stop Till You Drop!

Hi Guys,
After two months of injury [torn Achilles tendon] I'm back!
As my friend Rob said never give up!
And here I am, ready to give it one more SHOT!
I followed my physio's instructions,
At first I didn't seem to be getting anywhere fast.
But I kept the faith!
And after weeks and weeks of painful jogging and walking my body suddenly recovered last week and I found myself pain free :0]
For me running has always been about the feeling of freedom, taking in the fresh air and enjoying nature, fast times and winning has always been of secondary importance!
Hell yes It's GOOD to be back!

Monday 12 March 2012

Please Watch This Video, Very Important!

This is the most important film you may ever see!
Watch then act on it!

Sunday 4 March 2012

Saturday 3 March 2012