Had a great run with Paul over the steep hills of Parbold and Ashurst Beacon, and it seems the great Geb loves running in the hills too, not because it's easy but because it's hard and it hurts! READ HEREFirst we went up Stony lane before coming down the quarry path, the next climb was Hunters Hill.Near the top I went for broke and push all out to reach 10.9 MPH at the top with Paul not far behind.on past the Pub [Christmas meals for £9.99 anyone?] we turned right and headed back down Stony Lane at speed, i sprinted ahead and reached 3.54 pace! on the downhill.I want to hold some uphill and down mile races here next month, any takers, it should be fun and your get a P.B. on the downhill race for sure.Next Paul and me descended through the muddy cow fields.One of those thorn creeper branch things {you know what I mean] wrapped it's self round my lower leg, cutting in deep.blood gushed out, but Paul told me to keep running and if I fainted through lack of blood there would be NO WAY he'd carry me back to the car!So we headed up the two mile Ashurst climb with blood dripping down into my shoe!Once we reached the beacon we had a crazy downhill with hairpin bends, more mud followed as we hit the dirt trails and cow fields over to the Fairy glen climb.Paul was running strong as we made our way to the top.One final downhill back to Parbold and job done!Great run thanks paul, one of my most enjoyable sessions :]
Monday CLUB FARTLEK SESSION Headed down to Ainsdale to meet up with the club [We meet at the Spar next to the railway station 6.30pm every Monday]. There was a really good turnout including quite a few new guys, which is really good to see, running seems to be on the up right now, things are looking good for the future of the club :] After a warm up Head coach Brian took us through a series of dynamic drills. We looked kind of funny skipping down the road looking like members of Monty python's flying circus, at least it was dark! The training for the night was a pyramid session, starting with shorter efforts building up to about 3/4 of a mile and working down to shorter efforts again. Brian told us all to run at 10k pace, but most of us got carried away with running in the herd and ran faster, Steve Lewis you know what I mean:] I felt really strong, keeping my efforts controlled I gradually increased my pace on each one and finished still feeling good! I was averaging 5.25 pace or less on most of the efforts It's amazing how much more fun running in a group is than on your own, after all it's way the African's train! Ran back with Paul then finished with 6 fast strides reaching a max of 4.18 pace. Last week I got the 'BONK' running home, this time I felt great, amazing the difference a week makes to the fitness level! total time = 1 hour 50 mins Tue Level one pace with Tess round the Hillside loop, finished with last 5 mins well under 6 min mile pace, felt good = 36 mins
MORE NEWS ON GEBRESELASSIE Haile Geb under immense pressure- phone tapped by Ethiopian govt and faced a blackmail attempt?READ HERE
Study: Coffee Helps Replenish Muscles After Exercise READ HERE
WHATS YOUR LOWEST HEART RATE? Ryan Hall reportsryanhall3
My morning heart rate was an all time low of 29 this am. Not sure if that's good or bad?
Miguel Indurain, a cyclist and five time Tour de France winner, had a resting heart rate of 28 beats per minute, one of the lowest ever recorded in a healthy human
FACTS ABOUT HEART RATE
Your resting heart rate gets lower as your conditions gets better. You will probably already have noticed that your resting heart is lower when you are in good shape. This is because of a larger stroke volume or more correctly a bigger parasympathic drive on the sinus node. It is easy to monitor your resting heart rate, just put on your Polar rim when you wake up and relaxe for a couple of minutes. Now I want to know: Who has had the lowest resting heart rate ever?
but Paul told me to keep running and if I fainted through lack of blood there would be NO WAY he'd carry me back to the car! So we headed up the two mile Ashurst climb with blood dripping down into my shoe! Once we reached the beacon we had a crazy downhill with hairpin bends, more mud followed as we hit the dirt trails and cow fields over to the Fairy glen climb. Paul was running strong as we made our way to the top. One final downhill back to Parbold and job done! Great run thanks paul, one of my most enjoyable sessions :]
