BORN TO RUN VIDEO

16.5 mile fartlek and progression run!

Mon
set off early to meet up with the club, covering 7 miles before the clubs farlek session.
Running down it had been dry but as soon as we started the session the rain came down, but we are no wimps, no treadmill softies. We look on the wind and rain as character building, making us tougher and as hard as nails! :]

It was good to see Angela back but where was Dr Simon [ the most improved runner of 2009] and also missing was Ben.
After the fartlek session i ran back steady then ran the last mile and a half as a progression run, starting at 6.30 pace, moving up to sub 6 after 1/2 mile, then nailing 5 min [12 mph] mile pace over the last 200m. FELT STRONG. As i reach 9mph + my legs start to flow round on momentum and the effort moves away from my legs and into my heart and lungs, at slower speeds my legs seem burdened with more effort.
16.5 MILES = 2.02
Tue
Easy run with Tess = 32 mins followed by 30 min run with Niz
Total = 1.02
Wed
Big sund dunes, easy-steady plus running drills and plyometric jumping = 1.48

16 miles on the roads , Running Naked!

Run Naked, check out this video :]

I can now run for 16 miles on the roads in my Nike Free's[modified] without any problems, this inc 10k steady down to meet up with the club at Ainsdale, followed by 11 hard efforts over 300 - 400m with ben, Simon,Neil and Brian. Once again conditions were extremely windy but we managed a very good work out. after arranging a lift for Saturdays X/C i said my good byes and headed for home the long way.
I ran the last 15 mins at a fast tempo pace finishing with 2 laps of a half mile loop, really pushing the gas peddle to the floor over the final 5 mins.felt much stronger this week :]
No more hard runs now until sat X/C.
16.00 m, 8 mph av, max speed 14mph =2.00

STUNG BY A WASP!

Yesterdays session called for 5 x 3 min uphill during a medium length run, so I headed to Parbold. On the first climb I'd only just started my hard effort when I felt a sharp burning in my thigh! Och, angry wasp attack, [ hey Dude you need anger counseling lessons] I'd forgotten how much there sting hurts!
Anyway it seemed to give me a sudden shot of adrenaline and despite the pain I completed over two hours in the rain!
In the evening it was 'Jon Boys' birthday bash, must have been a good night as I can't remember walking home!
Sunday I'm running the Rufford 10k, will it be my slowest ever !

GROUP TRAINING IN THE HILLS

Sat 1st
It was great to have company in the form of Eddie and Paul on my Arthur Lydiard type long hill run. We started off from Parbold and blasted over 4 climbs, the route was a combination of road and off road. Eddie had a tough time what with bladder problems and a serious wasp sting that nearly had him going to hospital. I asked Paul to set the pace over the final 5 mile roller coaster loop, Paul duly obliged with a pace that had Eddie fighting to stay in contact.
The sight of Eddie sprawled out on the pavement at the end was a sight to behold [ sadly we have no pictures of the event].
All in all we covered 14.46 miles over tarmac, grass, dirt and even some ankle deep mud that made Eddie's new shoes look well and truly worn in. = 1 hour 58 mins
Training for the week
Mon
Grass tack session with the club plus long warm up and warm down
= 1.49
Tue
Sandhill 6 with Eddie, total time = 1.12
Wed
Sandhill 6 with 4 min fast 1 min easy all the way round, 36.47, plus warm up and warm down. total = 0.59 mins
Thur
Sandhills easy = 1.35
Fri
Easy sandhills then 4 x wind up sprints on the road = 48 min
Sat
Group Parbold run, steady = 1.58
Sun
easy sandhill 6 = 1.07

THE PAINFUL TRUTH ABOUT RUNNING SHOES, ARE YOUR SHOES A WASTE OF MONEY

CLICK HERE

Ghost caught on film, running in Africa, amazing!

WATCH IT HERE

SUPER FAST KILLER WORKOUT, RUNNING IN THE FOOT STEPS OF A WORLD CHAMPION

I ran for an hour before meeting up with the club in the pinewoods, they left it to me to set the session so I used one of the sessions I use to do with super vet Steve James [ ex age group world champion and world v 60 5 k record breaker] , over ten years ago when I first started training with Steve I remember doing a mile and a half loop inside the woods which included quite a few short steep hills, we would run 5 efforts each lap with very short recoveries [ about 20 secs fast jogging!] and do 5 laps, it was a killer and the first time I ran it with him I blew spectacularly after only two laps!
I stuck with it and within 6 months my 10k time dropped from 38 mins down to 35.14 and I ran my first marathon in 2 hours 49 mins! and Steve went on to smash the world v 60 5 k record with 16 .22, Tonight I toned down the session to just 4 efforts per lap and only 3 laps , I didn't want to scare people off! Anyway the fartleck session went really well and it was good fun bombing up and down the hills!
I ran back with Rob who decided he needed even more speed work and shot off to run a series of 1/2 mile efforts, I left him to it as I was feeling pretty tired after my fast tempo run the day before, I finished with 2 hours and 24 mins.
Mon 7th
Ran the Sandhill 6 hard! 34.45 plus ran down to the start and back, total = 58 mins

THE IMPOSSIBLE IS POSSIBLE, IF YOU BELIEVE!

'BACK FROM THE DEAD'
ON THE SANDHILL'KILLER' 6
Runners World recommended a 5 mile tempo run today.
Back in 2005 I used the sandhill 6 loop as a regular tempo run, getting down to a course record of 33.56, since then I have never got close to that time [36.32 last year] after hearing that Jon had smashed his year best time yet again on the sandhill 6 [49.30, 10 minutes improvement so far this year!] I decided to attack my own p.b. despite tired legs I got down to business and quickly got into a good rhythm, hitting the hillside direction post after 12 mins, the big sand dunes come in the second half, little dipper and then the notorious 'BIG DIPPER' guaranteed to turn your legs to jelly, I ran the first section quite strongly but I was suffering on the big dunes, next was the crocodiles back, the last of the hills, now I could pick up speed, concentrating on redlining, giving it every last bit of energy, past THE ROYAL BIRKDALE CLUB HOUSE, and now the final section across a field back to the start.
I stop my Garmin and look down in disbelief , Wow 34.31! my fastest time in 4 years!!!
I head for home, the quads have blown again! so its a slow painful jog , maybe on fresh legs A new record might be on, kind of amazing seeing that I'm now 48 years old.
'THE IMPOSSIBLE, IS POSSIBLE, IF YOU BELIEVE'!
Sandhill 'Killer 6 Loop, The Route CLICK HERE

Evening
Ran down with Tess to meet club for a enjoyable run, Tess had a big smile on her face as she bounded along with the group! = 40 mins
Thur 2nd
Beautiful day to be out running, Tess and me ran the sandhill 6 in reverse, strange how running a route in the opposite direction opens up a whole new world!
Great to be outside in the sun and fresh air, my mind and soul are refreshed. = 1.15
Fri 3rd
Easy run with Jon on the sandhill 6, finished with 3 downhill sprints. = 56 mins

I KNOCK 10 MINS OFF MY HILLY 23 MILE TRAINING ROUTE!

MY TRIBUTE RUN TO ARTHUR LYDIARD, 23 MILES, 2,329 ft OF CLIMBING

Sat 28th
I headed for the hills, for some serious high mileage training! The nearest hilly area to me is Parbold some 14 miles away from where I live, last year I'd been doing hill runs right through until the end of last summer! This was my first Arthur Lydiard type mountain run of the year!
I traveled down on my motor scooter and by the time I'd parked up my feet and legs were numb with cold!
Setting off from PARBOLD I was straight onto the first climb, and man I was really struggling to get going ! I reached the top after over a mile and had thoughts in my head to cut the run short! Next was a long downhill before the notorious HUNTERS HILL, I still wasn't feeling warmed up even after tackling the super steep Hunters hill, maybe wearing shorts on a day when the temperature was only 45 f and the wind was hitting 20 mph was not such a good idea!
Now I was running downhill along stony lane, using Jack Nirensteins running method really let me fly down the road hitting 13.5 mph.
I was starting to feel better now, just as well because the 2 mile climb up Ashurst beacon was my next challenge, I soon got into a rhythm and before I knew it I was over the top and zooming down the over side, I now had quite a few miles of narrow country lane between me and the next target Crank hill.
I was motoring along the country roads and was soon on the tortuous Crank Hill [ almost like a mini Alps the road twists and turns through over hanging trees] trying not to over do it [after all this is a very long run] I run within my limits up the climb hoping to pick up speed on the next downhill.
I make it over the top, catch my breath and charge onwards down the next descent, my Quads are aching now, I've not done much hill work for a long time and every time I go downhill the pain gets worse!
Two more climbs to go the first one starts easy enough, you just think your at the top and you go round a corner and there it is a bloody great wall to climb, bastard! gets me every time.
The final climb is up the side of Ashurst Beacon again but from a different side, past quaint little cottages in the Forrest, at last I'm at the very top, 2 miles downhill to go, this would be very nice except sharp pains go through my Quads each step downhill, I block out the warning signals and hurtle on regardless.
I make it back to Parbold, knocking 10 mins off my best time and despite the freezing 20 mph wind!
I ran this course twice last August as training for the ANGLESEY MARATHON , the first time took me 3 hours, the second time I really tried hard, finishing a shattered wreck in 2.58, today I ran it in a controlled way in 2 hours 48 mins a ten minute improvement.
Was I wearing my SPIRA shoes you may ask! Well no I was wearing my trusty NIKE LUNAR'S.
23 MILES 2,329 FT OF CLIMBING, AV SPEED 8.2 MPH, MAX 13.5 MPH = 2.48

RUNNING FAST IN THE WIND!

After yesterdays glucose depleting 20 miles run in the wind and rain I was not really looking forward to the 4 mile tempo run recommended on the Runners World program.
The sun was out but the wind was still gusting strongly, it was going to be another tough one.
R.W. recommended 6.13 pace, I decided to break the session down into 3 miles and one mile.
Despite the wind I felt quite strong and finished the 3.1 mile loop with an average 5.57 pace, a couple of mins easy and straight into the 1 mile, running round a half mile block meant some sharp cornering was in order, [ the Garmin graph shows wild fluctuations in speed as I have to decelerate and accelerate out of the corners] but I felt strong again and finish with 5.46.
Back in 2003 I had my best year with p.b.s of 2.48 marathon, 21.31 4 miles and 27.11 5 miles.
I always use to train hard Tuesday, Wednesday, with easy runs up to the weekend, I've started doing this again over the last couple of weeks and it seems to work, don't know why but I just feel a whole lot more aggressive on the Wednesday, if I leave my second hard run until Thursday I always seem to feel flat!
Shoes SPIRA.
3.1 MILES, 5.57 PACE, Av 10.1 MPH, MAX 12.6 MPH = 18.29
plus 1 MILE, Av 10.4 MPH, MAX 11.6 MPH, = 5.46
Thur 26th
Easy run over the big sandhills with Tess, tired today after my 2 hard days.
= 1.24
Fri 27th
Easy run with 6 x 20 sec leg speed session, downhill on grass.
= 46 mins

20 MILES, THE TOUGHEST RUN!

ILLUSIONS IN THE RAIN!
The weather deteriorated throughout the day, by the time I got out the wind had picked up to a cruel gusting frenzy, and the rain was being driven horizontal, Oh what joy! The plan was for a 20 miler inc the club fartleck session! After one hour of steady running [ 7.08 pace] I met up with the club, the wind and rain had already taken it toll upon me , I was feeling dizzy with dropping blood sugar levels and my exposed legs were feeling the cold! A couple of jelly babies crammed down my throat and we were away! We had a good group considering the dreadful weather, once again Rob was going strong and it took all my efforts to hold him! The final effort was up shore rd, up the hill and back to the village, by now my eyes were irritated by the cold gusting wind and my contact lens was blurring up, that along with the street lights reflecting up off the rain sodden roads, giving me limited vision, there was only one option but to follow the white line at the edge of the road, WE let the slower runners get a lead then Rob and me charged off! I gave it everything, sprinting off then trying to hold pace over the hill, I quick glance at the garmin and I was doing almost 12 mph uphill, as I reached the top I could sense Robs shadow pulling along side as we crested the hill, one final downhill effort and we finish exhausted, side by side! 13.2 miles completed just 7 to go! By now my cycle thermal jacket was weighing heavy on my shoulders as it absorbed every last drop of rain, I ran back with Rob then headed off again in search of the final miles, running up Trafalgar rd hill my energy sapped away, feeling dizzy and light headed!
I felt dazed and confused by the reflecting light off the wet roads, I was feeling bad, really bad now! More jelly babies and within a mile I was slowly coming around and my speed and strength picked up again, 1 mile to go and the road seemed to be going uphill into the heavens, yet I knew this road was flat, it was just an illusion of my glucose starved mind! On to a final half mile loop, I was running through a dark tunnel, my eyes just focused on the distant light at the end of the road, a final all out effort, up to 10 mph and holding, now the final straight, foot on the gas peddle and I accelerate to 11 mph, finishing a spent, dizzy force! This had been one dam tough night at the office!!! 20.05 miles, max speed 13.1 mph, 7.30 pace, = 2 hours 31 mins

DO THE FUNKY GIBBON!

Here is a great picture of marathon winning legend and SWAC member ROB ASHWORTH, Rob sent me the photo from the TOUR OF PENDLE , it seems he has now become famous throughout the fell running community for his FUNKY GIBBON impression! this geezer at the back doing a funky gibbon impression?

SPIRA ROAD TEST, PART TWO, FARTLECK AND PROGRESSION RUN!

With a 20 mile race next Sunday I decided to cut the mileage down this week.
I set off to meet the club for the usual Tuesday fartleck run, The spira shoes felt good once again cruising along at a easy 8.5 mph as I ran down to meet the club. Brian set the task of 10 x hill sprints, one of my most disliked sessions! Some how the hill didn't feel as bad as normal despite reaching a top speed of 12.8 mph uphill. I then headed for home taking it steady at first then running the last 2 miles as a progression run, quickly up to 9- 9.5 , holding a steady 10 mph after half a mile, 10.5 mph and on to a half mile loop, I put the hammer down reaching 11,11.5 then 12 mph down the home straight,I WAS NOW RUNNING AT THE SORT OF SPEED I NORMALLY REACH IN A HALF MILE INTERVAL SESSION! yet this was in the closing stages of a 13 mile run! The faster you go the better the shoes feel, like a highly tuned car!
At the end my legs felt like I'd been on a leisurely bike ride and not a 13.5 mph road run.
Last summer I thought the Nike Lunar was an outstanding shoe [ it still is] but the Spira stinger competition puts the Lunar onto the dark side of the moon, the stinger out performs it in every way!
Test comparison, if I get time I hope to get down to the Gym later in the week and do some testing on the treadmill to find out how it compares to the Nike Mayfly [ super light weight racer and Nike's Explosions [ which have Nike's own rebound pad in the forefoot]. WATCH THIS SPACE!
You can not really lose with the Spira, after all you get the lightness of a 10k racing shoe with more shock absorbing than any other running shoe I have ever come across!

Tue 10th
hill sprints and progression run, max speed 12.8 mph, 13.5 miles
Mon 9th
Easy run to college and back = 20 mins
Sun 8th
Run with Jon sandhill 6 = 56 mins

NIKE SHOE BARGAIN!

Zoom

Here is my bargain of the week,
I picked up a pair of NIKE ZOOM EXPLOSIONS for £39 They are ideal for forefoot strikers with a energy return pad under the ball of the foot and are very light!
DAM! I just found them even cheaper HERE FOR £30
NEWS UPDATE!
I was that impressed with the shoe I ordered a second pair direct from Nike [ ordered Sunday and received Tuesday morning, now thats what I call good service and all for £ 30 + p&p].

THE VERVE

The best thing to happen at GLASTONBURY
THE VERVE