LONDON MARATHON TAPER

Sun
Sandhill 6 with Tess, Sarah and Jon, felt quite good.
= 1.28
Sat
Big sandhills with Tess easy-steady = 1.35
Fri
Rest

Let The Golden Age Begin!

I decided to follow Roberto's advice and cut out the planned session of 20 X 1 min at 10K pace.
Instead I ran easy- steady and finished with 5 mins fast then did 6 strides.
I felt really good throughout the run, happy days :]
GARMIN DATA

Confidence is a fragile thing, as good as your last race or good workout!
It can easily be dented by one bad day!
Of course one should always look back at all the good sessions and races in the build-up.
I'm very happy with what I've achieved so far and now realize it's time to back off and conserve my energies for the big day!
Thanks for advice and comments :]

Every human being should be able to perform basic maintenance on themselves CLICK HERE

a blog by Kelly Starrett, DPT

Bad Week! Road To Self Destruction!

Oh F**K!!!, things are not going well!
I over did it on Sat on the long run and ran downhill way to fast resulting in very painful legs on Sunday and major DOM'S on Monday!
I tried for the session of 8 X 6 mins at Level 3 [ Marathon- Half Marathon pace] on Monday but gave up after just 2 efforts as my legs gave way!
Feeling quite dejected I headed for work.
I had one of my worst ever nights on the night shift, feeling weak, tired and dizzy, I really wanted to go home and sleep it off but some how made it through!!!
Figgin hell that was BAD!
Tue I just did an easy 4 miles with Tess.
I felt better but Tess was pulling me along!
Wed
I tried again for the 8 x 6 mins, this time around the Kings Garden's one K loop.
I set off way too fast with a 5.45 pace and got slower with each effort [ the idea was to start at MP pace and gradually increase to 1 /2 MP] I totally F**ked up and blew after only 6 efforts!!!
I finished feeling totally down and washed out!
Sorry Marius I think I might have blown it!


Maybe I'm on the road to self destruction!
Went into a crazy depression for a while, thinking of my marriage breakdown and all!
Update: feeling better today, thanks Roberto and Scott for comments.
I'm back on the road to recovery !


Depression is NOT a Chemical Imbalance in Your Brain - Here's Proof
CLICK HERE

DO IT AGAIN!

The Coolest Song You Ever Did Hear!

The 3 Amigos Run Parbold, London Marathon Training

photo; Steve reaches the top of the Beacon


I met Paul and Steve at Parbold for a 2 hour run.
This was Steve's first time training with Paul and me on the hills.
Poor BASTARD, he didn't know what he was letting himself into :]
We started with Stony Lane [500ft] which climbs steeply for a mile..
The countryside was looking really beautiful on this sunny spring day, many trees were in blossom and spring flowers were in full display.
After Stony lane we turned left then headed downhill past the quarry.
We then made our way round to the brutal Hunters Hill, we stayed together up the first half before I pushed on, feeling good I sprinted over the top, with Steve second and Paul 3rd complaining of tired legs after jogging with Jo the night before!
Now down through the farmers fields on the Harrock Hill race route we plunged at speed!
Next was the Ashurst Beacon climb of 2 miles.
3/4 of the way up we turned off the road and headed up a narrow trail to the top of the Beacon.
I think both Steve and Paul suffered on the very steep section near the top which must be a 1 in 2 at least!
After a quick breather we made our way to where the Ashurst Beacon race starts from.
We now had a long downhill all the way to the Canal bridge.
After more dirt tracks and farmers fields we reach Fairy Glen and our 4rd climb.
Paul took the lead until his legs started to give way on the 'steps'.
I took the lead and pushed on, Paul recovered once past the really steep section to finish strongly and young Steve showed his lack of endurance as he faded back!
Just a fast downhill ride of Parbold hill and we made it through.
Paul knocked 4 mins off his last time here, which looks good for London.
Hopefully Steve will do some more of these hill runs with us because he has the the light body build of a climber and with more hill work he will do really well in races like Harrock Hill.
We stopped and refuelled, my plan was to run a few more miles but as I left the boys I found my legs had stiffened up after the stop, so I just did an extra short loop to give me a total of 2 hours 12 mins of running.
Paul and Steve did 1 hour 54 mins

Brits to unfit to walk up stairs, and a new British record!

Average British adult is so unhealthy 'they are left wheezing from walking up the stairs'

READ MORE

Great Britain breaks world record... for building an Olympic Stadium as completion day comes month ahead of schedule (and £10m UNDER budget)

READ MORE

RicksRunning reaches 3,792 hits in 30 days!
And this ain't British, but I dig this video;

Super Cool Progression Run And Why Ewen Comes From The Stars!

We are the children of stars. In the heart of a dying star new elements were being made. Every single atom from your body has come from these dead stars. This is the journey of the atoms that compose us starting today and ending at the beginning of time. They have travelled for billions of years through stars, space, Earth, and time until they joined together to create each one of us.


THE SANDS OF TIME

How a sandcastle reveals the end of all things - Wonders of the Universe

Spectroscopy of Stars - Wonders of the Universe: Stardust

TRAINING

Marius Bakken Progression Session
Location Kings Gardens One K Loop
Wed
3 x 9 mins [3 min L2-3min L3-3 min L4] continuous, 2 mins Rec between sets.
Felt sluggish warming up in the humid heavy atmosphere but felt strong and in control once I started the session.
Set one; L2 6.37 pace-L3 6.01 pace-L4 5.43 pace
Set two; L2 6.28 pace-L3 6.01 pace-L4 5.42 pace
Set three; L2 6.28 pace-L3 5.59 pace- L4 5.43 pace

Finished with 6 x smart strides Total Time = 1 hour 2 mins

My running biomechanics felt really good, thanks to Dr Steve Hoffman of Core wellness for ideas and advice!

Training Tip
Keep your head up, dropping your head down results in poor posture and bending at the waist!

Did I just hit 4.03 pace!!!

We go through life in our own safe little routines, oblivious to the fact life is so very fragile!
Please spare a thought for the people in Japan and our friend Scott Brown.

WEEK 11 LONDON MARATHON TRAINING
Mon
Ran down to the club session at sub 6.30 pace.
We did a pretty fast session, Steve Lewis was out for revenge after a sub par race at the weekend.
Steve dished out an aggressive pace and to be honest at times all I could do was follow!
Regularly saw the pace go under 5 min miling, this was ridiculously fast.
Ran home and did 6 x special strides and decided to finish with a half mile loop at sub 10K pace!
total time 2 hours
This week I have a progression session and a 3 hour plus run!

Wising up and party,party,party!

After achieving my aims with 6.12 average pace for 20 miles last week I decided to back off my training and let my body recover and overcompensate, ready for the final weeks of hard training.
In the past I would have pushed my tired body into even more hard training, but at last I'm getting wiser and smarter!
So missed this weeks 2 hour progression run and did some easy running instead, I do feel better for it and will now look to the Liverpool Marathon as my final sharpening up race.
I truly believe that I can take my half time down to 1 hour 17 mins.
Saturday I went to watch my club Southport Waterloo A/c win the Mid-Lancs X/C league for the second year running.
Very frilling final race to watch and some great performances from the young senior squad!
After we went for a meal and in the evening Tracey organized a night out in town, to celebrate club victory and also my birthday!
Didn't get home until 6 am in the morning after much partying :]

Training
Sun Run with Rob in the sand dunes steady, total time 1 hour 20 mins
Sat Rest
Fri easy run hillside loop = 32 mins

Satellite Photos of Japan, Before and After the Quake and Tsunami, shocking pictures of the destruction!

http://nyti.ms/hzSwso

Return of the Rob!

Chronicles Of A Super Vet

A Runner's High by Ben Redmond from Mishmash on Vimeo.

Thur
Ran with Rob over the big sand dunes.
1 hour 3 mins, plus ran down and back.
Total = 1 hour 23 mins
Now back in 2009 Rob finished an amazing 2nd in the world hardest road marathon [Great Langdale Marathon].
Sadly shortly after he had a very nasty none running related accident resulting in a serious knee injury.
Thankfully after an operation to repair a damaged cartilage and a torn ligament Rob is at last getting back into training.
I felt much better today, as Wednesdays long run turned into a death march as the after effects of Sundays 20 mile race took hold, I cut the time down from 3 hours to 2 hours 35 mins to help my recovery.
Tue
30 x 1 min [ starting at below marathon pace and building up to 10k pace] with 30 sec Rec.
Felt stiff at first but soon got going, nocking out most my efforts at higher 10k pace.
Mon
Hillside loop easy, right calf muscle felt tight. = 32 mins

LINKS OF INTEREST
Man trains for sub 2.30 marathon eating only Big Macs Read Here

What's it like to train with a Kenyan training group http://gu.com/p/2nhkz/tw

if you have not been following @nicholasroche diary in the irish indo all this week check it out here great read http://bit.ly/hUPf6X

FAST AT FIFTY!

I awoke this morning to find myself 50 years old!
It seems to be, the older you get, the faster time flies by.
It's just another challenge to get even more drunk and get even faster!
HAPPY DAYS:]

How Much Do You Want It? How Much Do You Crave It? How Deep Are You Willing To Go To Achieve Your Goal?

These are questions I've been asking myself as I approach my 20 mile race tomorrow.
It won't be easy, but then nothing worth achieving ever comes easy.
I've endured the minus 10 Temperatures of early winter and come out stronger.
I've not missed a single days training so far.
So it's time to end the words and start the Motor!
After being inspired by Japanese runner Yuki Kawauchi [as many of you have] I plan to push all out for a new P.B.!
LETS TAKE IT TO THE LIMIT, ONE MORE TIME:]

tonyrobbins

There is always room in your life for thinking bigger, pushing limits & imagining the impossible

"The Rocky of the Marathon World" - Saitama Governor Praises Kawauchi (updated) Read Here

The Most Remarkable Species of all!

CLICK ON PHOTO TO SEE MORE

A Breakthrough And Maybe Time For A Face Lift!

Breathing Techniques, Exercises and Aids for Runners from Joe English on Vimeo.

Yes with just one week away from my BIG birthday I seem to have made a bit of a breakthrough due to my new breathing technique, its pretty simple really just replacing my normal chest breathing with deep diagram breathing!
Mondays speed session with the club was my best showing of the year, I seemed able to push harder and longer before going into oxygen debt. Neil did comment about my heavy breathing but I just said I was practising for a phone call I was making later that night :]
Also quite surprising was how fresh my legs felt running home after the session. Total time 2 hours
Tue
An easy run with Tess, after about 5 mins my legs started to feel heavy and I remembered I'd not been thinking about my breathing. I started diagrammatic breathing and almost straight away I started to feel more energetic and the legs felt lighter and more springy, I finished the run feeling good. .= 30 mins
Wed
Another long easy run with Tess. Running over the sand dunes, through the Ainsdale and Formby woods before looping back.
Total time = 3 Hours 3 mins

I've got a 20 mile race on Sunday, I'll be looking to smash my P.B.


As I approach the big FIVE ZERO I reckon my body is in pretty good shape but maybe I could do with a face lift, so I'm going to try this CLICK HERE











NEWS
Message from Torchlight 5K organizer Andy Hudson;

An event like this would not be possible without the continued support of local runners and the volunteers that help organise, marshal and make sure everything runs smoothly.

The Torchlit Tip 5k may resume again at the back end of the year subject to positive feedback and we now pass the baton over to Rick with the Rubbish 5k which will be making its return along with the lighter nights.

Thanks again to all those who have participated in any capacity and hope the support continues to grow for Rick's summer series.

Training Tip Of The Week: Alternating Fast and Slow Days

By Ryan | Published: January 20, 2011

Excerpted from Running With Joy:

“Most runners run too easy on their fast days and too hard on their slow days. The basic principle of running is to break your muscles down on the workout days and then allow them to rebuild on the easy days. Take your easy days seriously and allow your body to recover. There is no point working the broken-down muscles again and again—your body will see little or no adaptation.

I used to hammer my workouts every day. I prided myself on being a hard worker and often competed with my teammates at Stanford when I should have been recovering with an easy run. My body could sustain such a training load for a little while, but before we reached the championship portion of our season, I was tired and regressing rather than building fitness. I had a hard time understanding why I was working harder than everyone else and yet seeing the least amount of improvement.

When my pride finally gave way to frustration and I was forced to take my easy days seriously, I gradually began to improve. Now, having observed the best runners in the world, I realize that those with the most confidence run their easy runs the easiest. My coach at Stanford, Vin Lananna, used to say, “Where does the big elephant sit? Wherever it wants.” Don’t let others dictate your pace. Reject the need to compete and to prove yourself on every run. I do a lot of my easy runs with Sara and the other girls on our team because my body is telling me to take it easy.

Learn to pay attention to your body on easy days and hard days. No one else can feel what you are feeling or determine what is best for your body. When I am working out, I constantly ask myself, Am I making a deposit today or a withdrawal? Only you can answer that question.”

Episode 10 – Ricco’s Kitchen Nightmares

CLICK HERE

Marathon Training Methods By Renato Canova (ITA)

READ HERE

Roberto who just ran an amazing 2.39 marathon on a very hilly course left this comment on my blog after I commented to Scott Brown that I didn't think Roberto's training method was too dissimilar to Marius Bakken's program.
Hope you find this of interest.

1) I personally like a lot the training plan of Marius (from what I read here...) and I was even considering to buy it for my knowledge.
It is very balanced and focus a lot on long hard runs and progression runs which is the same method used by Canova, etc (the system that I try to follow).
So I am for sure an "endorser" of his methods...
Also it is very "natural" way of running compared to killing our body in track intervals


2) some posts ago I noticed that Rick asked Marius about the usage of hill sprints for Master runners, etc.
Well, I honestly believe Marius might have misread the question because "smart strides" and "hill sprints" work exactly in the same way: they are submaximal sprints of short duration. So the body get neuromuscolar signals to learn running fast, but without the stress of a real 100% sprint on the flat...
Anyway "smart strides" is a sure methods and no point to leave it

3) right in this week, there are very interesting posts from CANOVA on letsrun.com
He does not say anything different from his usual meethod, but is always refreshing.
His systems is so logical that a "stupid" coach would disbelieve that it could be so simple...

Thanks for your input Roberto.
To read comments in full please check out yesterdays post.
I highly recommend you read his blog and look back at how he overcame serious injury to run such an amazing marathon.
Check out his blog HERE

Train Your Brain No More Barriers

READ HERE

How should a runner breathe?

by canute1

Figgin Hard 19 Miles Progression Run, You Know I Bet Even Ryan Hall Swears Sometimes!

Marrius Bakken Progression Run.
Running a good marathon sure ain't easy, but to me running these sort of long progression sessions feels even harder, without the adrenalin or fresh legs it can feel like a real mental battle to push on through and and finish on target.
I wanted to do this session in daylight so after working the night shift I got just 3 hours in bed then hit the road at 1 pm.
I did this session in my P.B. build up last year and found it pretty dam hard.
2 hour 10 min Monster tempo run March 2010
In fact I seem to have improved my times just slightly, but still felt as bad, the legs just did not feel as sharp or as springy as I would have liked, maybe in retrospect doing this session later in the week might have given me more recover time.
I set off on a big loop to Ainsdale at level one which should have been 7.33 pace, I went a little faster 7.23 pace.
At Ainsdale station I lifted the pace, pushing hard up the hill, then along the coast rd back to Southport. I was now pushing Level 3 [ marathon-1/2 MP pace] after 20 mins I reached the Birkdale roundabout with an average of 6.14 pace, it didn't feel smooth or easy, would I last till the end of the session?
Next I dropped back to Level one and averaged 7.33 pace for the next 30 mins.
I ran through Victoria Park then moved into Kings Gardens.
I was hoping the one K loop would be pedestrian free, but the sun had brought out families with young children, students and even an ice cream van!
Anyway the distraction of dodging in and out of people distracted me from my pain as I started my next level 3 effort.
Bystanders looked on in awe at my incredible SPEED [ OK, OK only kidding! :]
I felt like I was moving faster than the Garmin was showing, in the end I just put my head down and went by feel trying to get in the groove.
Lap after lap went by and at last 20 mins were up, result 6.18 pace.
10 more mins at level one 7.33 pace followed before my final hard effort, this time at level 4 [ 1/2 MP - 10K pace].
Marius says don't worry if you find this hard, gees after almost 2 hours running your not kidding mate!
3 laps of the Kings Gardens = 3K so I just kept the thought of all the races we use to do in here in my mind.
I pushed hard, very hard, in fact I started to feel much better but try as I might I could not average better than 6.02 pace even with a strong last lap!
What can I say I gave it my best shot!
19 miles, average pace 6.55. total time = 2 hours 11 mins
30 mins 7.23 pace 20 mins 6.14 pace 30 mins 7.33 pace 20 mins 6.18 pace 10 mins 7.33 pace 10 mins 6.02 pace 10 mins 7.33 pace
GARMIN DATA

I LOVE THIS FUCKING SONG :]

LONDON MARATHON TRAINING WEEK 7 AND THE RUNNING SCHOOL!

RICK'S RUNNING SCHOOL!
Club coach Brian was away so he left me in-charge of the monday session.
Certain club members seemed to take this as a challenge to disrupt proceedings [a bit like naughty school boys taking on a new teacher and trying to push the limits of what they could get away with] mentioning no names [apart from Neil and Steve] everyone was well behaved!
I'll be writing up my report and passing it on to Brian.
'Neil likes to rely on his natural ability but can be lazy and negative when it comes to training'! 4/10 for effort :]
Anyway I stuck to my plan and we did a pyramid session followed by 2 longer efforts, the last being from Pontins back up the hill to Ainsdale station, Neil hates this one so Brian recommended I made sure Neil completed it.
This was punishment for his poor attendance rate!
TRAINING THIS WEEK
I ran down and back inc 6 x special strides at the end of my run.
Total time 1 hour 56 mins GARMIN DATA
I've got a 2 hour progression run and a 3 hour long run on my schedule for this week.
Marius is certainly starting to push me hard!

This Guy Is Hard!

TWEATED BY STICKYPARKOUR

Improve stride length, run better!

When most runners, coaches, running shops think of the single biggest problem that affects runners- the answer usually points to the most feared word in running – “over-pronation.” However, we told Amby Burfoot (link here) that our years of experience quantifying running mechanics through the use of 3D gait analysis has shown us otherwise.

While it’s true that some of us out there may pronate more than others, it isn’t exactly what we’d call an epidemic problem in America. We’ll estimate that less than 30% of runners truly over-pronate (excess motion in the foot) their feet while running. To find the real answer, we need to move up eyes up and look at the hips.
About 80-90% of runners don’t extend their hips.READ MORE

How to Prevent Running Injuries

Move Those Hips!

Run healthier by building range of motion. READ MORE




Dynamic Warmup for Runners
This routine is designed to warm up the specific muscles used for running
WATCH VIDEO HERE .

Get Fit With a Pole!


TRAINING
Mon
Club Session 12 x hills
Was quite shocked to see I was hitting over 14 MPH on some of the hill efforts while trying to keep up with fast improving Steve lewis.
ran down and back, felt pretty dam good = 1 hour 50 mins
Tue
Marius Bakken alternating marathon-10K pace session.
12 mins 6.14 pace, 3 mins 5.53 pace, 6 mins 6.14 pace, 3 mins [L2] 6.45 pace, 9 mins 6.14 pace, 3 mins 5.53 pace, 1 min 5.35 pace, 1 min 5.30 pace, with 2 mins rec between each effort, plus SS strides. felt strong and in control, held a bit back keeping to the middle of each training level.
Total time 1 hour
Wed
Big sandhills with Tess.
Enjoyed the run in warm conditions = 1.25
Evening
Helped with Sarah's Beginners runners group at Dunes.
Thur
Run with Rob and Tess sandhill 5 course.
total time = 52 mins

Liverpool X/C Championships. Team win Bronze!

The heavy rain stopped for the morning race but the wind picked up to near gale force at times.
The clarke gardens course is one of my favourite ones.
Its a mix of fast grass sections and muddy paths through woods.
Taking into account my long runs this week I had a reasonable race, finishing quite strongly.
Some of the clubs fastest runners were missing today so I found myself finishing last counter for the bronze winning team!
So I was really happy to help Southport Waterloo into the medals.
Good tempo session for me and end of a good weeks training :]

Thanks to Scott, Ewen and Thomas who helped me design an advert to go on a internet dating site:]















My ad will read;
Rick 21 again and a bit...!
Seeks fit and fun lady for days out and maybe more!
Have large amounts of endurance and strong hips.
All bits in good mechanical working order.
Body work looking slightly shabby but got a hot motor all revved up under the hood!
Please form an orderly que , or apply within:]