End of The Marathon Dream!

I'm kind of thinking of retiring from the Marathon, long term sciatic problems that show up on long runs over 2 hours make me think its time to stick to shorter distances!
The marathon was never my greatest love!
So I'm not all that sad about my decision, 5 miles-10 miles has always been closer to my heart!
And at the end of the day I think I achieved my best over the marathon that was possible.
Yes I wanted a 2.45 but 2010 was my best possible build up and 2.47 was the result.
2  mins faster at 49 years old compared to 2.49 at 38 years is not bad!
BUT:
Its time to move on and do what I love!
ADIOS  THE MARATHON!

Top Gear Fiat Panda 4WD vs marathon runner race cross London

HOW TO RUN A 2.45 MARATHON

CLICK HERE
Should I go for negative splits! What do you think?







Photo; A 'young' Ewen and Scott

Last real session before the Marathon, cold and windy!
4 x 1 mile at Marathon effort. location; Selworthy hill 1/2 mile loop
Mile 1/ 6.13 av pace
Mile 2/ 6.12
Mile 3/ 6.08
Mile 4/ 6.06
Average BPM 130 [about 80% of max]
Total time 51 mins
Almost had a moment of madness! Self doubt tried to creep in, " go on run the last mile flat out, I think you need to see how well your really going" !
"Piss off self doubt" I said! I've done my training, the long miles,progression runs, and tempo sessions, my 1/2 Marathon time show I'm ready, I'm not having you f**k my big day up.
I know you too well 'Self Doubt' so just shut up!
With that he left in a sulk and I kept to my training plan. :]
From now on I will call my self doubt 'Brian'.
With a name he will be easy to deal with :]

Mon
Easy run with tess,Velvet trail = 39 mins

How to; SPRINTING and BIOMECHANICS

RUN CENTER VIDEO BOSTON MARATHON
and interview with Ryan Hall. CLICK HERE

Ryan Hall - Boston Marathon 2010 from Runblogger on Vimeo.

LONDON MARATHON TRAINING; THE LONG RUN!

THE JESUS LIZARD, THE IMPOSSIBLE IS POSSIBLE!

Tess and me set out on another of Marius Bakken's long easy runs. The Sky's threatening clouds cleared to leave bright sunshine as we reached the Royal birkdale golf course, we made our way along the sandhill paths, up and over the big dipper and on to the Ainsdale pinewoods.
We then carried on towards the Formby woods, the sea was right in and the sun glistened off the crashing waves, cool, very picturesque.
we made our way into the Formby woods and did a big loop round and headed for home.
I took only 4 Lucozade tablets on the whole run and was pleased to see that i felt quite strong over the last couple of miles of tarmac. = 3 hours 5 mins
Over 9 hours of running so far this week inc some real quality sessions

SPEED! Put a Spring in your step

Click on photo
I've been on holiday from work this week, so decided to fit in an extra session.
I opted to run down to the local Rugby ground on a bright and sunny but still quite chilly early afternoon [ I guess the Spring is still fighting it's way through our long hard winter!]. After a good 15 mins warm up I set about 30 mins of 'Diagonals'.
It felt good striding out over the fresh cut grass in my modified 'Nike Free's.
I ended up with 32 stride outs in 30 mins with a max speed of 4.30 pace.
total time = 1.00

COOL TREADMILL

GOOD VIDEO ON CORRECT RUNNING FORM

STRENGTHENING EXERCISES FOR RUNNERS

YOU GOT TO LAUGH! CRAZY, MAD TREADMILL!!!

2 hour 10 min Monster tempo run

I could still feel the race in my legs on yesterdays club fartlek session, so i was not to sure how today's Marius Bakken's mega tempo run would go!
Setting out a 1pm on a sunny but still cool day I wore my shorts and a cycle thermal top.
The first 30 min were to be run at 7.33 pace, I reached 30 mins of running with an average pace of 7.30 , now without a break I had to run the next 20 mins at 6.18 pace, I speeded up but my legs did not feel right, my technique felt all wrong and the next 3.15 miles was a bit of a struggle which reflected in my 6.21 pace, just off my target.
without rest i eased back down to 7.26 pace for the next 30 mins before speeding up again for another 20 mins at marathon pace, this time i felt much better and all of a sudden I got my running form back, knee's driving forward i relaxed my legs and ankles, pulled my abs in and pushed my butt forward.
Everything started to flow along and I averaged 6.20 pace for this 20 min segment.

Without rest I had to speed up to 10k effort [ 5.44 pace] for the next 10 mins.
Marius said don't worry If you find this hard!!!
Now running on the back roads near home I pushed to 5.44 pace on the straights but was losing speed on the many tight corners, finishing on a half mile loop feeling quite good but missing my target with 6.04 pace for the 10 mins,.
I finished with 20 mins at 7.31 pace taking in Victoria park on my relaxed finishing Cruise.
Man that was tough, think I'll take it very easy now until my weekend 3 hour run, definitely need some recovery time so I can feel fresh again !
30 mins 7.30pace-20 mins 6.21 pace-30 mins 7.26 pace-20 mins 6.20 pace-10 mins 6.04 pace and 20 mins 7.31 pace, all with no rest between = 2 hours and 10 mins
Mon 1st March
club fartlek session
Ran down and back inc 6 x pyramid loops at 10k plus pace = 2.01

Podcast with Boston Marathon winner Salina Kosgei

Why are Kenyan runners faster and how to run like them

READ THE REPORT HERE

Kenyan running drills

RYAN HALL, a 24 mile insight !

RYAN HALL on Twitter

I BEAT CHRIS BOARDMAN AT LONDON MARATHON

I was excited to read this story as a ex racing cyclist, back in the early 90's Chris Boarman beat me many times in the local 10 mile time trials. When I was doing 22.18 for ten Chris was doing 17 mins !!!

Rick [ 2.51.15] beats Chris Boardman [3.19.27] in London Marathon

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Monday 27th April 2009 - Nigel Wynn

Former British professional rider turned coach/bike designer/commentator Chris Boardman completed Sunday's London Marathon in a respectable 3 hours 19 minutes 27 seconds.
Boardman, now 41, took part in the 26-mile running event to raise funds for the National Autistic Society, and was interviewed shortly after finishing by the BBC's Sue Barker.
MORE

London Marathon, I run this race for my Dad!

My Dad died at 48, the age I am now! I was only 4 when he passed away so suddenly, yet despite being only 4 years old I have such strong and vivid memories of him. He was a photo journalist and served with the RAF in the second world war, flying in Lancaster bombers over Berlin taking reconnaissance photo's to see if they had hit there strategic targets, 'IMAGINE FLYING OVER A DARK,DARK BERLIN SKY WITH ANTI AIRCRAFT FIRE ALL AROUND'! EACH TIME THEY TOOK OFF ON A MISSION THEY NEVER KNEW IF THEY WOULD MAKE IT BACK!
Many of my fathers friends didn't. So many young men and women gave their lives up for the freedom we take so easily for granted, my Dad made it through but I think the stress he went through took its toll and and he died so young!
I run this Marathon in his memory, I will run with determination and pride, I will think of my Dad and the freedom he helped bring us!
















If you are running on Sunday enjoy the amazing event, good luck and I hope you get the time you want!
Thur 23rd
Steady run with Tess round the reclaimed tip = 35.44
Wed 22nd Easy run with Niz along the velvet trail = 21 mins
Evening Measuring and marking out the RUBBISH 5K route with Jon = 40 mins
Its a great course and we should have some fun on this challenging route, hope to put on 4 races through the summer, watch this space!











CLICK ON MAP TO ENLARGE

London marathon weather report

LONDON MARATHON, FINAL TEMPO RUN 6.14 PACE FOR 12 MILES

I was pleased to read this article the other day CLICK HERE TO TRAIN LIKE A 2.06 MARATHON RUNNER!
as it seems all my long tempo [ 11 - 18 miles] runs have been more than worthwhile, this afternoon I set out on my last long tempo before London, I was feeling a little tired after a very heavy night at work but at least the sun was out to make me feel better.
I ran my normal York rd, Trafalgar rd hill, hillside, Ainsdale and back along the coast rd loop, I got blown along by the wind at the start but had to fight the wind along the 2 1/2 mile exposed coast rd, it was hard work but I was kind of impressed with myself for powering along and holding pace!
Turning off the coast road I felt the effort in my legs and I used the downhill to recover a bit before moving onto a 3 mile loop.
10 miles went by in under 1.02 and now I finished off the run on a half mile loop near home, I hammered the straights and cruised the corners, soon I was almost on 12 miles and finished with a 11.7 mph final effort. JOB DONE!
My average pace would have given me a 1.21 half marathon but I'm sure in a race I might have been able to drop a couple of minutes!
Last year I could only manage 6.32 pace for a similar session!
12M, 6.14 PACE, 9.6 AV, 11.7 MAX, = 1.14,58

LONG TEMPO RUNS PROGRESSION;
Sat March 7th
12.23 miles, 9.4 av, 6.22 pace = 1.17.58
Wed March 18th
11.01 miles, 9.5 mph av, 6.19 pace = 1.09
Sat April 11th
18 miles, 9 mph av, 6.41 pace = 2.00 [ day after 4 mile race]
Sat April 18th
12m, 9.6 mph av, 6.14 pace, = 1.14.58
My other long hard runs were a 23 mile run with over 2,300 ft of climbing and a 20 mile race run at 6.18 pace.
I have done 9 steady runs of 20 miles or over and I have run many fartleck runs over 16 - 20 miles this year.
Just one more hard session on Tuesday, 8 x 400m then its easy, easy, rest!

LONDON MARATHON RUNNER MUGGED BY BIG DOG AND LEFT WITHOUT A PENNY!

CLICK ON REPORT TO ENLARGE

MAGIC RECOVERY, 11 MILES AT 6.19 PACE

It was a beautiful spring afternoon, so after a couple of hours sleep after my night shift I got up ready for a long tempo run, Runners World recommended 12 miles at marathon pace but as I'd raced 20 miles on Sunday I thought 10 might be more than enough.
I'm now thinking that I might be capable of 6.27 pace at London.

As it will be 10 years in April since I first ran a marathon [ LONDON 99] when I ran 2.49 I'm sort of thinking of trying to equal that time, it would be a good accomplishment, 10 years older and all!
Anyway back to my tempo run, after a quick warm up I started the Garmin and accelerated up to a good cruising speed, I was looking for around 9.3 mph, but after a couple of miles it was up to 9.5 mph and there it stayed for much of the run! Surprisingly the legs were feeling pretty dam good!
Into my second lap and the average dropped down to 9.4 mph as I went over the Trafalgar rd hill for the second time, once over the Hillside bridge my pace quickened again and the last couple of miles turned into a nice progression run, finishing with a half mile wind up sprint !
Once again I was wearing my magic SPIRA shoes.
CONCLUSIONS, VERY QUICK RECOVERY, bloody amazing!
11.01 MILES, 9.5 MPH av, 6.19 pace, max 11.7 mph = 1 hour 9 mins 42 sec
Tue 17th
Steady run down to club fartleck session, legs abit stiff and heavy, held back on the session, legs better by end! = 1.35
TRIMPELL 20 RACE PHOTOS

Thur 19th
Truly awe inspiring weather, wall to wall sunshine and just a gentle wind!
love it !!! felt great, nice easy run with Tess the dog over the sand dunes.
= 1.25

RUN FASTER, HAVE THE RIGHT NAME!

HAVING THE RIGHT NAME IS VERY IMPORTANT IF YOU WANT TO RUN FAST, SOME NAMES JUST DON'T MAKE THE GRADE!
IF you want to run really fast then you must have the name LASSIE, ie Lassie Viren or HAILE GEBRESLASSIE, and of course there was the very famous LASSIE the dog who was not only a Hollywood star but could also run abit!

22 mile Pier run at 7.11 pace

This was the first of my really long runs, after a mile I headed into the sandhills on a 3.5 mile roller coaster trip. I got back on the road with an average 7.8 mph showing on my Garmin. Once I reached the woodvale traffic lights I turned left and back towards Ainsdale.
I was wearing a pair of heavy well padded Nikes, I wondered how I could have run so well in them in last years Blackpool marathon [ I chose them because of the many miles of concrete sea wall you have to run at Blackpool] dam they are so heavy and inflexible, I can't seem to run smoothly or fast in them. The temptation was too much, as my loop came within a mile of home I decided on a detour!
A quick change into my new very lite Nike explosions and I was on my way once more, wow what a difference, I felt so much better, I was hitting 9 mph over the gravel path over the reclaimed tip.
Back on the road I settled into a steady pace , past churchtown and the botanic gardens and on to crossens.
Back on the coast rd into a headwind for 5 miles, this was tough mental training, off in the far distance I could see the pier, but it never seemed to get closer, endless tarmac, endless headwind sapping my energy away!
With a sigh of relief I went past Southports recently rebuilt famous landmark [ the pier] another mile and I would be home!
With 20.5 miles reached I passed home and embarked on 3 half mile loops at marathon pace, surprisingly I now felt better than any time during the whole run, I rattled off 3 continuous laps at 6.27 pace to finish with an average of 22.09 miles at 7.11 pace, 8.35 mph.
I wish I'd felt slightly more comfortable during the run, I felt half asleep, only 3 hours sleep after the night shift didn't help much! At least I finished strongly and a few more long ones should make both my legs and confidence stronger!

18 MILES FARTLECK SESSION!

SUPER DUPER MEGA SESSION!
This is my tribute session to Eddie B the Polish coach who trained the U.S. CYCLE TEAM back in the 80's. Once a week he would get the guys to do an increasingly tough training ride which included riding hard up hills, time trialling, sprinting for road signs and riding progressively faster on the way home, they would start on 60miles and build up to 130 miles by the end of winter.
I started off at tempo pace [ 6.20] into a headwind for 3 miles to Ainsdale, I then eased to a steady pace for another 3 miles before meeting up with the club for a fartleck session. Its so much more fun running with other people and you always run faster than if you were on your own.
There was a good group out tonight and once again Paul was pushing me hard. Brian had us doing 9 efforts of about 400 - 800 m on the flat and up and down hills!
After the session I headed back the long way and included some extra loops, over the final couple of miles I increased the pace to 9 mph plus finishing with 18 miles.
I was feeling quite strong again after feeling tired last week [ I think I increased my training to quickly after having a week off with flu] in fact I really wanted to carry on until I reached 20 miles but work called!
3 m tempo 9.4 mph and fartleck session , max speed 14.3 mph
total distance 18.03 miles

LONDON MARATHON TRAINING ON ICE!

It was still woolly mammoth weather as I headed out the door into a cruel icy headwind to meet the guys for the first of the new years fartlek sessions, running on the main roads was no problem but when I turned onto the side roads it was a different story with plenty of sheet ice about, I almost fell coming down a steep little hill but managed to make it onto the grass verge!
Only the hard core turned out, no ladies! come on girls don't you have thermals!
Brian got us to do hill sprints on the railway flyover as it was almost ice free!
There was a time I use to hate this session, but now with GRAVITY RUNNING I can fly up the hills without blowing my legs apart, its a massive advantage understanding good biomechanics, on each effort I got faster and it felt awesome accelerating passed the other guys as my legs turned over faster and faster!
I ran back with John to southport before I headed back to Hillside for an extended lap before home. I was almost home with 15.5 miles on the Garmin so I shot off again on a rapid half mile loop to reach my targeted 16 miles. All that was left was a very hard night shift, involving lots of heavy lifting and quite a few miles walking, two cans of red bull got me through the night, all good training for the marathon!
10x hill sprints, max speed 13.1 mph, 16.1 miles = 2.06
THE GREAT THAW
Wed 7th Core training with weights followed by a MEGA FAT BURNER running easy over the big sand dunes with mad dog for 1 hour 56 mins.
The winds brought in the rain this morning leaving milder weather behind!
Thur 8th Leg speed session, 10 x 150m, max 13.9mph plus steady run round the marine lake, 10.5 miles = 1.20

COASTAL PATH REVISITED

COASTAL PATH MAP
I decided to run the coastal path route again today, after doing a tempo run last night then working the night shift I got just 3 hours sleep before I had to get up!
I got the train down to hall rd and jogged to the start, the legs were feeling a bit tired at the start but over the last few miles I started to feel better knowing I was almost home.
Back in November 2003 I ran both ways none stop in 3.41 about 7.8 mph, not bad taking into account the miles and miles of soft sand and sand dunes! [ I started in September of that year running 4 hours 20 mins and improved to 3 hours 41 mins in only 2 months, maybe I can do it again!]
That year i started training for London in September, running 14 hours per week! by November I was flying, I remember doing the double coastal path in 3.43 [ 29 miles] then running the Preston 10 mile the next day in freezing conditions, I wore a cycle thermal top, Ron hill tracksters and a wooly hat and criused round in 58 mins, Sadly I had peaked out and by the marathon in April I was as flat as a pancake!
Today I could only manage 7.3 mph average for the 14 .37 miles, but I was still 3 mins faster than on Thursday.
with a warm up and running home it gave me over 15 miles total.
14.37 miles = 1 hour 57 mins
+ 10 mins easy
Sun 4th Steady run on the road, coastal rd loop,7.91 miles at 8.3 mph, 7.15 pace
=54.20

UNLOCKED, THE INCREDIBLE TRUTH ON HOW TO RUN FASTER, EVERY DISTANCE FROM 100M TO THE MARATHON GUARANTEED!

READ

How to create speed in running - Jack Nirenstein

Running--Just Undo It is a revolutionary book that will make major changes to the way everyone runs. Jack Nirenstein's claim that all running records were broken by using his technique is not a gimmick to sell his book. The technique the record holders won with is the basic technique of the Nirenstein method. What they did was drop their feet at a shorter forward reach, on average, than anyone else in the race. They beat the previous record-holders the same way.

Nirenstein's book is opposite to the other techniques that have been published. They tell you to extend your stride by pushing back harder at the ground to run faster. Nirenstein contends that it is impossible to push back at the ground while running. The front muscles of the leg that cross the knee push the foot down and forward to support and to toss the body up. Everyone tries to push back at the ground, but it never happens. The part about the longer stride making you run faster is also not true. The longer you reach ahead, the slower you run.

According to the author, the fact is that if you are not falling forward, you can't be moving forward. Only gravity can make you fall forward and increase your speed. Your sense of balance anticipates whether where you land will make you fall. It won't let you shorten your reach unless you are doing the right things to exchange your feet in time to keep you from falling. You are jumping straight up while you are falling to keep you level with the ground. There is a lot you must know about form before you start to train. Every one of the techniques in the Nirenstein book must be used or you could be derailed from running.

VIRUS INFECTIONS, X/C RACING AND CLUB CHRISTMAS DINNERS

After getting ill a week last Saturday, I spent the Sunday and Monday with aching muscles and sore throat. I had a day off on Monday before getting back into my running on Tuesday, I ran down to the club session at my fastest over cruising speed thanks to GRAVITY RUNNING but felt a bit flat once we started the fartlek session thanks to my lingering illness.
In fact because Brian was ill I was given charge of the group and under Brian's orders I had them run 3 loops with 3 efforts each lap, it seemed to go well and everyone said they enjoyed the run.
Paul was flying [ it might be because he's been practicing GRAVITY RUNNING since I sent him the e book 'JUST UNDO IT' anyway it took a 4.50 paced effort at the end to beat him !
Running home I felt drained but still took the long way home to give me 2 hours
Wed 10th I ran easy over the big sand dunes with no problems, because of a X/C race on Saturday I made this into a long run of 1 h 49 mins
Thur 11th LEG SPEED SESSION I cut the session down to 6 x 160m as I felt drained and was coughing in the damp air. = 34mins
Fri 12th Core training
Sat 13th BLACKPOOL X/C after very heavy rain the course was flooded in places and quite muddy. I was holding my own for the first lap but ran out of energy on the second and final lap [ thanks to the virus I think] I did pull myself together over the last mile, but overall I could have done better given a clean bill of health! In the evening we enjoyed the club Christmas dinner with 40 or so members turning up, very good event!
Sun 14th Fartelk run over the sandhill 6 with Sarah and Jon boy 1.05