Everything In Forward Motion!

Amazing interview with Iron Man Mark Allen!

Mark talks about how he used mind over matter to win his 6th and final Iron Man! Some amazing stuff to learn here that we can all use in our next race or training session! Check it out!

How Fast Can You Run Backwards?

Never Give Up!

Had an Amazing run today.
14 miles over the sand dunes in strong winds.
Felt really strong :0]
It did not seem to matter if I was running with the wind or against it!
! just felt f**king STRONG!
Yeah the Beast is back!
last year it took 3 races to get me into good form and the same seems to be happening again!
I was almost in despair after some bad showings but this run has brought my belief in my ability back! 
LETS KICK IT!

Why Sit-Ups Can Be Bad For Your Body!

Read Here

Running Fast In The Groove!

Sat

I met up with Paul for a fast run over the big sand dunes.
The weather was a bit grim with a strong headwind on the way out!
I set the pace and quickly got into a groove which Paul said he found hard to match.
At last I seem to have got my power back, which kind of made each sand dune a blast!
With the wind on our backs for the final section I found it hard to resist opening up the guns and letting rip.
My legs did not disappoint, delivering some quite impressive speed, even if I say it myself!
Sorry if I made you suffer Paul, I was just on one of those good days where everything seems kind of easy!
=1.28

Fri

20 x 20 sec hill efforts Rubbish 5K course.

Thur

Rest

Wed

Afternoon
easy run with Tess over the Velvet Trail =43 mins
Evening
Robs session from Dunes Leisure Centre
Tough session, maybe I was still feeling the effects of Mondays hill session!
3 x 3 mins-2 mins rec
3 x 2 mins-2 mins rec
5 x 1 min-1 min rec
= 1.14

Tue

Big sand dunes easy = 1.22

Video: Hill Running Techniques

 

Video: Drills For Trail Running

UPDATED; READ THE INSPIRING STORY OF A SUPER MASTERS RUNNER

Keith Bateman Interview: The Running Master READ HERE

Interesting that Keith has switched to light weight flexible flats for his racing and training, plus he does half his running barefoot on grass.
i just bought a pair of the Nike elite retro 1976 shoes for an amazing £29.
I will be testing them out and reporting back soon!
Raced at Birkenhead park last night but used it more as a fast training session, holding back until the last mile.
finished with 29.10 for the 5 miles.
Next week i start Marius Bakken's Marathon training week one after following 3 weeks of introduction training.
BACK TO THE FUTURE
Arthur Lydiard interview [about 1995]
he talks about switching away from heavy running 'BOOTS' to light flexible racing flats to reduce injury and improve racing times.
READ HERE

Caffeine your way to your next P.B.

The amazing power boost of coffee

Why are Kenyan runners faster and how to run like them

READ THE REPORT HERE

Kenyan running drills

New pete magill video featuring Grace!

CLICK ON PHOTO TO WATCH

6 mile tempo run comparison test, I KICK MY OWN BUTT!

CLIEVES HILL 6 MILE TEMPO RUN
Running in the Zone!
I chose the Clieves hill circuit to do my planned tempo run, the weather was not looking to good with strong blustery winds and heavy leaden Sky's. I parked at the top of the hill and ran a lap to get warmed up, the legs felt sluggish at first but they came around before I'd finished the 3 mile lap. I'd seen a running video yesterday that reckoned that it was important to keep your head up and dropping your head down would reduce your speed, I'd noticed as I ran that my natural style was to drop my head down and if I LIFTED MY HEAD MY SPEED INCREASED, COOL I'LL WORK ON THIS! I kicked straight into the session as I set off on 2 laps which included 2 x up the 3/4 mile hill. I felt quite strong once I got going and remembered what Canute had said about concentrating on the moment and not letting your mind drift on to negative thoughts such as how I'd feel on the second lap etc, It seemed to work and despite the strong winds I went through the end of the first lap faster than last month, into the second lap I powered down the hill then worked hard to maintain pace into the strong wind, a couple more minutes and I took a left turn and got some shelter from the wind. Soon I was out on to the main road with the wind on my back with my speed reaching 10.6 mph before the gradual uphill took its toll! One more left turn and I was on my final climb up Clieves hill, pumping my knees up the hill I tried to lift my effort to the finish. I looked at the Garmin and was pleased to see I'd run 11 seconds per mile faster than a month ago!
Now, if I had a time machine I could go back in time a month and kick my own butt By a whopping minute and 6 secs!
'6 miles Clieves hill circuit in 37.44, 6.17 pace, max speed 12.8 mph, plus warm up and cool down = 1.17

RYAN HALL on Mental Training;
RH: I am still learning a lot about the mental side of training and racing. What I am focusing a lot of lately is just being in the moment. I, and I think all runners, have a tendency to think too much. Whether it is worrying about Heartbreak Hill, thinking about what a competitor is doing, or get flustered because the last mile split was too slow, we all have a tendency to have our mind cluttered with a lot of junk. I am learning to clean out the trash and just be where I am and poor myself into the step I am about to take. I find that I get more out of myself when my mind isn't cluttered with so much garbage.

THE 4 MINUTE DREAM MILE

Rob [the funky gibbon] Ashworth contacted me a week ago asking if I knew of any mile races coming up, he'd just run 5.11 at a open track meet on a very windy day and this had set off a burning desire to break through the elusive 5 min barrier. With no mile races available I got together with Brian Grice who is a certified course measurer to put on our own little event to help Rob fulfill his dream. I decided the Kings Gardens offered the best chance of producing fast times, so Brian kindly and painstakingly set about measuring and re-measuring the course and setting out marker boards around the course. We then assembled a team of desperado's to help rob break 5 minutes, the team included Rob [The chicken scratcher] McGraph, Young Harry [very fast 400m runner] and Steve McLean, who has run 2.22 for 800m this year. So there we were on the start line with me on my bike ready to pace them round the two lap route, I counted them down 3-2-1-GO! The guys blasted off with me peddling madly behind trying to catch up. Round the first corner Rob 'The funky gibbon' accelerated hard up to 13.7 mph, I shouted for him to calm down ! They went through the 1/4 in close order in 72 seconds, I slowed them down abit, maybe to much as they reached the 1/2 mile in 2.31. Now it was time to get the party started and I encouraged the guys to quicken their pace. The Garmin was now showing well over 12 mph, into the final 1/4 and young Harry came through with a late surge which left Steve McLean falling off the back of the group, round the final bend and the two Robs took control as they thundered down the home straight in an impressive display of raw speed, I shouted out the speed on my Garmin as they kicked for home 12.5 -13.2 -13.7 and then 14 mph to the line! 4.55 showed on the clock as a very happy Rob Ashworth took the tape just a hair's breadth infront of Rob McGrath with Harry just 3 seconds behind in 4.58, Steve on tiring legs finished with 5.14. 'AWESOME', mission accomplished! This had been fun. Thanks go out to Brian for making this possible for Rob.
Robs Mile achievments over the years, Rob says;

"I broke the 6 min mile (5:54) in Dec 2004

In 2005 went down to 5:22 then 5:11 (Aug 05)

Next achieved 5:08 then 5:07 (May 06)

Pushed to 5:05 in June 07

Had a rest in 2008…"
Impressive running for a 45 year old, well done Rob!
Notice; for legal reasons this was not a race but a social meeting of like minded people! and this was in no way connected with the Southport Waterloo Running Club and no animals were harmed in the making of this epic event!

20 MILE VICTORY LAP AND THE PAIN OF THE LONG DISTANCE RUNNER

After celebrating on Wednesday night the clubs success at the Haigh race with 5 or 6 pints of Titanic real ale [ it went down really well] it was back to reality with a bang the following day!
I'd agreed to do a 20 mile hill run with Rob to help him with his training for the Langdale marathon, said to be the hardest marathon in the country by none other than Ron Hill [ so it must be pretty dam tough].
We set off from Parbold and straight away I knew I'd be in for a bad time, I was hanging on to Robs heels by the skin of my teeth and we'd not even run a mile.
We headed through Hilldale then up the quarry climb to the top of Hunters hill, it was a relief to reach the top, I managed to recover some what as we charged downhill through the green fields.
The next destination was Ashurst Beacon [ 2 mile climb], once onto the hill I started to feel better and took the lead 3/4 the way up, I then lead Rob onto a dirt path that winds its way up to the Beacon at the upper most top, just before reaching the sumit the path steepens to an alarming degree and my quads almost locked up.
Once over the top we got back on the road and I lead Rob down the mile and a half descent, Rob told me he was having a hard time holding on to me, it was not to last, after turning right at Upholland Rob went to the front and I was in trouble again, feeling like I was on my limit [ could I last the distance at this suicide pace].
Next destination Crank, after following Rob over twisting narrow country roads we reached the notorious Crank climb, I was already feeling my energy drain away before we reached the climb so I knew I was in deep trouble.
The first half is gentle as you climb over the tree lined road but all of a sudden after a sharp bend the road shoots upwards into the distant horizon. I start to drop back as Rob pushes on, I'm like one of those Tour De France riders blown out the back on a torturous Alpine climb, a broken man fighting for survival, I wanted to stop, to sit down, to rest, but I fight relentlessly on at a painfully slow pace, the pain was incredibly intense, time was slowing down and so was I.
At last I made it to the top some 30 sec after Rob, once again I seemed to recover on the downhill, after several miles we turned left and up a nasty little climb back to Upholland, this time Rob seemed to suffer, a few more fast miles and we reach the final hill, a narrow tree lined back way up Ashurst Beacon, 3/4 the way up I start to feel dizzy as my last bit of energy drains away, once more Rob moves into the distance, at the top we regroup and I hang onto Robs shoulder as we take the 2 mile decent at high speed, shortly before Parbold village the Garmin shows 20 miles and I shout to Rob I've had enough and jog the final half mile to the car.
20 miles, 2000 ft of climbing at 7.17 pace = 2.29
That felt bloody tough from the start until the bitter end, harder than many races I've run, but I made it through, to live to drink another pint or two!

Healthy Intelligent Training By Keith Livingston

Here is a really interesting book I came across,
READ IT HERE

RUBBISH 5 K ALL COMERS WORLD RECORD!!!

Thur 30th
I ran THE RUBBISH 5K trail route for the first time in anger setting a new 'All Comers World Record' of 18.34 . I was quite pleased averaging over 10 mph taking into account the gravel paths, short steep hills and tight bends!
Other good news was I got woof whistled at by an attractive girl! Some thing that was not happened to me for many years, was it my London Marathon sun tan she found appealing or was it my air of self confidence after breaking a world record!
And yet even more good news! I was crapped on by a bird flying over head [ is this good luck]!
And even more, more good news, My Marathon recovery is almost complete!
5k [ 3.12miles], 10.1 mph av, 5.56 pace, max 12.2 mph = 18.34
Wed 29th
Easy run inc sandhill 6 with Jon and Tess = 1.22

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

SPIRA, FIRST ROAD TEST, 12.23 MILES AT 6.22 PACE

First the amazing delivery service, I ordered the SPIRA STINGER COMPETITION shoe at 8.00am yesterday and they arrived this morning at 8.00am, wow that just 24 hours!
Now the test you have all been waiting for, I kind of felt excited [ like a kid at Christmas] as I took them out of the box, the red and white colour reminded me of a pair of beach shoes I once owned many years ago! Putting them on they felt very comfy, the fit is very close to Nike shoes, walking around in them felt quite springy, but maybe I was expecting to be able to bounce around like Zebedee [ as in the magic roundabout] not so!
Having just finished working the night shift I headed to bed for 3 hours excited about the prospect of running in them later in the day, would they be a winner or a dead duck!
Heading out onto the road I still felt half a sleep and not really looking forward to the planned 10 mile tempo run, runners world told me to run it at 6.29 pace! The wind was almost blowing a gale not the best day for a hard run!
Setting off into the teeth of the headwind , The shoes made a strange sound each time they hit the ground like little air brakes of a lorry going off! I could feel the return of energy helping me stride out a little further than normal but nothing very dramatic so to speak!
Over the Trafalgar rd hill and then on to Ainsdale, over the level crossing and up the shore rd hill, at this point I was on 9.3 mph average, up 0.1 mph on my target. Turning onto the coast rd my speed picked up as I had the wind on my back, the shoes still felt comfy, no problems.
Coming off the coast rd I then headed onto my second shorter lap, hitting the headwind once again, I was feeling ok and once I got to Hillside station I started on my journey home.
The wind was behind me now and I bounced down the rd at over 10 mph, the shoes seemed to feel better the further I ran and I was enjoying myself now! I was almost home with 10 miles showing on the Garmin but I decided to carry on running a half mile block close to home, I kept going until I reached 12 miles, my average pace was just over 6 seconds per mile slower than the 82 minute half marathon I ran in November, pretty good taking into account this was just a training run and as THOMAS found out its hard to hold race pace for an extended tempo run!
I ran a similar 14 mile route last summer as a time trial and averaged 6.32 pace today I averaged 6.22, was it the shoes that made me faster! maybe, but I need to do some comparison tests with other shoes, say over a mile at a set heart rate to find out.
Anyway for now I will just say I'm impressed with the shoes!
12.23 miles at 6.22 pace, 9.4 mph = 1.17.53

FASTEST 10K IN THE WHOLE DAM WORLD

Champion relearns running technique and wins, part 2

THE ONLY WAY TO RUN FASTER

JackNirenstein

Gravity pulls you for all speeds from walking to sprinting. When you drop your feet behind your body's center (navel high), the speed increases exponentially with each stride. The more steps and farther back you drop your feet the more speed increases. You level off when your coordination stops. At that point your feet reach ahead of center. The less ahead, the less slowdown from the speed you reached.
Landing off balance more than the others always wins because gravity pulls you faster. You can't do that without falling unless you exchange your feet faster (up and forward). The speed spreads the feet apart and you need to work hard to keep them together as much as you can. The effort to shorten your stride pays off to land more to the rear. Far behind the center of balance at the start and less in front of center when you reach your pace.
When you stand centered between your heel and toe the heel is pressing from behind and the toe is pressing from in front. You are centered between both supports and no muscles can push you, because your legs are designed to push you straight up, not forward. You can't move forward staying centered. you need to lift the front support and fall forward. When you reach your pace your feet drop ahead. The more they drop ahead the more you lose the speed you reached.