It was a
very warm sunny day as I set out on another Arthur Lydiard type long hill run, luckily there was a breeze to help cool me down, even so I still got some what dehydrated, over 2 hours running without water meant my weight had dropped down to 10 stone 12 lb by the end of the run!
Once again I ran over 5 big climbs, inc Stoney Lane, Hunters Hill, I then followed the Harrock Hill Race route [ Brian Grice informs me that I have run 27 Harrock Hill races since its inception in 2000, the most by any Southport Waterloo runner!] down through the fields then up Parbold hill over the fields, then on to Harrock Hill and back to Hunters which I climbed again, I then followed a 7 mile roller coaster road loop round to Harrock hill which I climbed on the road, the last few miles I could start to feel my energy draining away but my legs still felt better than Mondays long run!
On 2 of the climbs I did Arthur Lydiards springing exercise, I'm convinced this will help me run faster in my up coming hill races.
I WANT TO START FINISHING IN THE TOP TEN, SOON!
RUNS, WALKS ROUND PARBOLD COUNTRYSIDE
Shoes NIKE LUNAR, weight 10st 12 lb
1840 ft of climbing, 17.74 miles = 2.17
TRAINING FOR THE WEEK
Sun 31st
Easy run with Jon in the pinewoods = 1.17.30
Sat 30th
Parbold hill run, 1840 ft climbing = 2.17
Fri 29th
Steady aerobic run with some 10 sec sprints = 24 mins
Thur 28th
10 x short hill sprints, av speed 12 mph, then 4 x 400 at 5.11 - 5.20 pace
= 45 mins
Wed 27th
Afternoon, easy run with Niz = 25 mins
Evening, Harrock Hill Race, 11th place = 36.48
Tue 26th
Easy run with Jon = 45 mins
Mon 25th
Arthur Lydiard long hill run = 2.15
The forecast was for Rain and lots of it! Thankfully it held off until I was almost home.
This is a run I've been wanting to do for about four years, it traces one of my cycle training routes I use to do 15 years ago or so, I reckoned it would take 3 hours to run and as it turned out I was spot on. The route incudes 5 climbs inc stoney lane, hunters hill then up the two mile ashurst beacon climb , then on to the super steep crank climb before a return trip back going up the side of ashurst and finishing with 2 miles downhill back to the start at Parbold, kept the pace steady throughout the run. Felt pretty good! My longest ever run in the Parbold hills!
Arthur recommends cutting out intense intervals if your feeling stale and replacing them with just a short leg speed session and steady runs, this is what i plan to do, hopefully I will start to see an improvement in my running! 
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| Total Time (h:m:s) | 2:04:11 | 7:15 pace |
| Moving Time (h:m:s) | 2:04:11 | 7:15 pace |
| Distance (mi ) | 17.11 |
| Moving Speed (mph) | 8.3 avg. | 13.3 max. |
| Elevation Gain (ft) | +1,965 / -1,967 |
|
| Temperature (°F) | 53.2°F avg. | 53.6°F high |
| Wind Speed ( mph) | SSE 10.9 avg. | SSE 12.6 max. |
|
| GPS Signal Quality | Excellent | MB Gravity Web Service |
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| Similar Activities | My Digest TrailNetwork |
| Download | GPS Device |
| Export | GPX HST CRS |
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I made the most of the very early spring sunshine and put in a very good long run round the parbold and ashurst beacon countryside, i felt quite good today and kept a good strong steady pace going. with almost 2000 ft of climbing and 4 main climbs this was more climbing than even Arthur Lydiards boys use to run on there infamous 22 mile loop in New Zealand.
Shortly after my run i took Niz out for a 3 mile run, along the leeds liverpool canal and then up the awesome climb along the old quarry path to the top of parbold hill. this gave me a total of 2,500 ft of climbing and 20 miles of runningSUN 10th
recovery run = 1.10
