Sunday, 13 April 2008

LONDON MARATHON RESULTS

RESULTS LONDON MARATHON CLICK HERE FOR FULL RESULTS








Flora London Marathon 2008 Results SOUTHPORT WATERLOO RUNNERS

133
32 851» CLAREHUGH, MARK (GBR)M35SOUTHPORT WATERLOO 2:37:13
position pl.age no. name age club time
305 83 759 » SHEARER, RICHARD J (GBR) M35 SOUTHPORT WATERLOO AC 2:44:54
1633 220 28492 » ASHBY, MARK (GBR) M45 SOUTHPORT WATERLOO AC 3:07:51
1726 12 28069 » WALKER, MIKE (GBR) M60 SOUTHPORT WATERLOO 3:08:57
452 78 25509 » PETERS, TRACEY R (GBR) W25 SOUTHPORT WATERLOO AC 3:30:49
6815 1336 11800 » CUNNINGHAM, MICHAEL R (GBR) M40 SOUTHPORT WATERLOO AC 3:46:47
8943 1713 25508 » NORBURY, ANTONY (GBR) M40 SOUTHPORT WATERLOO 3:57:06
11064 346 4594 » CHANDLEY, PAUL J (GBR) M55 SOUTHPORT WATERLOO AC 4:07:36

Saturday, 12 April 2008

MARATHON TRAINING


Just finished one of my hardest ever training runs with Rob.We set off over the sandhills past the Famous royal Birkdale golf club house and then over the infamous BIG DIPPER and onwards through the Ainsdale and Formby pinewoods . Rob was running like he was being chased by demons! I was hanging on for dear life as Rob pounded away at the front, thoughts of being dropped went through my mind,but my grim determination stopped me from giving in!
At life boat road car park we headed for the beach and started our journey home. we now upped the pace to 6.30 mins per mile. i went through periods of feeling quite strong but by the time we came off the beach at PONTINS I wondered how the hell i could up the pace for the last few miles on the road to Robs house, because the legs were stating to feel heavy!
As expected rob surged forward as soon as we hit the road and i felt i was in difficulty!
Was Rob about to leave me behind! Was he out to break me? I dug deep, very deep into my mental and physical reserve , i clawed him back as we went over the slight hill then pulled along side him on the downhill before Ainsdale village, I then found renewed strengh and started to pull ahead of Rob and noticed he was starting to suffer ! we were now holding 10mph with only a mile to go, with about 400m to go before reaching Robs home we called a truse to proceedings and slowed to a jog. THANKS ROB, THAT WAS ONE TOUGH WORKOUT,WE NOW HAVE TWO WEEKS TO EASE BACK BEFORE THE BLACKPOOL MARATHON.
8.5MPH AV 20 MILES = 2.21.30

Friday, 11 April 2008

REVOLUTIONARY RUNNING SHOES


click here for video

Revolutionary running shoe

European 5000m record holder Dave Moorcroft tries out a radical new running shoe.

It's been developed by marathon runner and physiotherapist Adri Hartveld who has over 25 years experience in dealing with sports injuries.

He came up with the idea of the Healus Running Shoe - a design comprised of a base shock plate and heel-less sole which minimises heal strike impact - based on his own experiences and from the athletes he has helped treat.

Dave Moorcroft is surprised with the results when he takes the Healus onto the track!

Wednesday, 9 April 2008

PARBOLD-ASHURST 1800FT CLIMBING


SET OFF FROM PARBOLD AT A STEADY PACE BEFORE TIME TRIALING THE STONEY LANE CLIMB, REACHED THE TOP 14 SECS FASTER THAN 2 WEEKS AGO, 7.23. I THEN HEADED ON FOR HUNTERS HILL, ONCE AGAIN I PUSHED VERY HARD UP THIS VERY STEEP HILL TO REACH THE SUMMIT IN 5.20, 7SECS UP ON LAST TIME. I RAN DOWNHILL OVER TO THE ASHURST 2 MILE CLIMB AND RAN 1 MIN FAST 1MIN EASY ALL THE WAY TO THE TOP 16.22. LAST BUT NO MEANS LEAST WAS THE QUARRY CLIMB UP THE SIDE OF PARBOLD, AS USED IN THE ASHURST BEACON FELL RACE. BY NOW MY LEGS WERE STARTING TO GET A BIT TIRED AND I RAN UP THE HILL AT A STEADY PACE.
ONCE AGAIN I USED THE CHIRUNNING TO GOOD EFFECT !
14.06 MILES = 1.44

Tue 8th
Steady run over the sandhills with Eddie and tess the dog= 56 mins

Tuesday, 8 April 2008

MAKE MINE A HALF

ROB ASHWORTH SOUTHPORT WATERLOO A/C TEAM MATE AND ANGLESEA MARATHON WINNING LEGEND, WINS THE OLDHAM HALF MARATHON, THIS IS GREAT NEWS FOR ROB AND WHO KNOWS WHAT COULD HAPPEN WHEN ROB RUNS AT THE BLACKPOOL MARATHON IN A COUPLE OF WEEKS TIME!

NICE ONE ROB ! [ photo; rob on the way to 5th place in the ashurst beacon fell race ].

Expensive trainers are a waste of money -cheap ones are better, say scientists.click here for more!


Monday, 7 April 2008

HITTING FORM AT THE RIGHT TIME.

Ran steady for 10mins before running a 2 mile time trial over the sandhills [ 12.16], I then carried on at a steady effort to meet up in the pinewoods with the club for a interval session, 8x400m, the talk was of ROB ASHWORTHS WIN IN THE OLDHAM HALF MARATHON,Rob's second win in 6 months. rob will be running in the BLACKPOOL MARATHON so it will be interesting to see if he can get a 2nd marathon win ! after the intervals I ran back over the big sandhills. On reaching the road i speeded up to half marathon pace holding around 9.5-9.7mph for a mile, it seemed surprisingly easy ! I then eased back to 9.2 mph for the final stretch home. FELT BETTER AT THE END THAN WHEN I STARTED, THIS CHIRUNNING IS AWESOME ! THANKS DANNY DREYER !
16.50 miles max 13.9 mph = 2.17.38

Saturday, 5 April 2008

TRAINING FOR THE BLACKPOOL MARATHON

With just 3 weeks till THE BLACKPOOL MARATHON i decided 2 run my infamous incredibly boring round southport loop, with only 3 miles of sandhills near the start to add a bit of fun to my run ! But the BLACKPOOL race is going to be flat and boring so i decided this route would be the best way to get me ready!
The weather turned colder with a strong north west wind to make conditions tough, but at least the sun was shining and the wind would blow me home for the last 7 miles of the 20.6 mile loop.
I ran the first 14 miles steady but my legs felt heavy after all the long runs I've been putting in over the past few weeks. At 14 miles i started 5x5 mins at 9.2-9.7 mph with 2 mins at 8 mph for recovery. once i picked up the pace i did start to feel better and finished with an average speed of 8.6 mph [ 7.00mpm] which was up 1/2 mph on last time. It always amazes me how much faster you can run in a race and how much harder a pace can feel in training !
20.6 miles, 8.6 av, 7.00 min mile pace, = 2.24.31
Sun 6th
Easy run with Jon over the sandhill loop, bitterly cold north west winds and snow showers made it feel more like the middle of winter than spring!= 57.36
total for the week = 10 hours 16 mins

Thursday, 3 April 2008

LONDON MARATHON NEWS

By ALEX WEST

Published: 03 Apr 2008

SIX African warriors running the London Marathon have been issued with a guide to Britain — telling them not to hunt our farm animals.

The Maasai tribesman have also been warned to keep their private parts covered up and not to spit or grab Brits’ jewellery.

The four-page guide by Greenforce charity workers tells the group not to follow their hunting instincts if they see a cow, pig or sheep in a field.

It says: “It is important to remember these animals are owned by someone and are looked after.”

The men from a remote village in Tanzania will do the 26-mile run on April 13 in robes and carrying shields and spears. They are raising money for life-saving supplies back home.

But the guide tells them: “It is illegal to show certain parts of the body so it is important to wear underpants.” It says when nature calls they should find a toilet rather than a bush.

It also advises them not to spit in public — except in a sink or at a tree “if no one is looking”. It adds: “If you take and wear something someone else has, like a bracelet, they will find it unusual"! Warrior ... Maasai tribesman

The guide also warns that Brits “seem sillier” when they drink alcohol.

Iron mighty ... Lloyd Scott with robot suit

CHI RUNNING SCHOOL


HELD OUR OWN LITTLE CHI RUNNING SCHOOL WITH MY FRIEND EDDIE, running in the park we checked out each others running form and made suggestions for improvement.i had a problem with leaning forward from the waist, but by the end of the session i think i was close to ideal chi form. The chi running should help Eddie as he is recovering from a calf muscle tear. i have been watching some video's of the great HAILE GABRSELASSIE and noticed he is pretty much running idea chirunning style.
not sure what mr lydiard would think about chirunning as he tends to advocate POWER RUNNING ! high knee lifting and pushing off hard, but i think the chi running is amazing,to go faster you just lean your whole body forward from the ankles,then gravity starts to pull you along and all you have to do is concentrate on picking your heels off the floor.get it right and you flow smoothly along with far less effort than power running, great stuff, for sure!
THE STORY OF HAILE GABRSELASSIE CLICK HERE
= 1.00
Evening
Robs interval session 12x 400m, last effort at 12.2 mph av pace, max 12.8 = 45 mins

Wed 2nd
ran round parbold and harrock hill off road at a good steady pace inc 5 climbs, i used the chi side stepping hill climbing technique to good affect by setting a new p.b. on the parbold hill despite still feeling tired after all my long runs. this sunday marks only 3 weeks till the BLACKPOOL MARATHON , so i will have to start cutting back on the mileage soon. = 1.50

Tuesday, 1 April 2008

FAITH HEELER


AT WORK LAST NIGHT I MET AN OLD FRIEND WHO I HAD NOT SEEN FOR SOME TIME, HE SAID THAT HE HAD JUST GIVEN UP HIS JOB TO BECOME A FAITH HEALER BEING A BIT OF A SCEPTIC I ASKED DOES THAT REALLY WORK, HE SAID " WAIT AND SEE ", HE LOOKED ME IN THE EYES AND ALL OF A SUDDEN I FELT A DEEP WARM GLOW THROUGH MY BODY. AFTER HE LEFT I NOTICED THAT A SORE BACK THAT I'D HAD SINCE LIFTING HEAVY STOCK THE NIGHT BEFORE HAD NOW COMPLETELY GONE!
STRANGE BUT TRUE !

Mon 1st
Ran down over the sandhill to meet up with the club for a interval session in the woods. I felt tired after the 23 mile run the day before. After the session i ran back with Rob over the BIG DIPPER and past the Royal Birkdale Golf course. after we got back to hillside I said my good byes to Rob and pushed the pace up to 9.2 mph for the final mile. 6 x 800m 16.5 miles = 2.16
tue 2nd
Felt tired after over 5 hours of running in 2 days so just did core training.