GUIDANCE FROM A GURU

IN DANNY DREYER'S BOOK CHIRUNNING HE RECOMMENDS NAGETIVE SPLITS WHEN RACING, THIS SOUNDED LIKE A GOOD IDEA BECAUSE IN THE PAST I HAVE ALWAYS BLASTED AWAY AT THE START AND HOPED THAT I COULD KEEP IT TOGETHER UNTIL THE END. MOST TIMES IN THE MARATHON I WOULD SLOW DRAMATICALLY TOWARDS THE LAST 6 MILES. SO I ASKED DANNY TO HELP ME, I TOLD HIM THAT I THOUGHT I WAS IN 2.50 SHAPE AND COULD HE TELL ME THE PACE TO RUN MY NEGATIVE SPLITS?
HE KINDLY GAVE ME THE FOLLOWING ADVISE ; If it’s a reasonably flat course you should try to come through the half at a 6:35 which would put you at 1:26:15. A much easier start will leave you with much more at the end. That means your second half can be1:24 and everyone comes home happy.

Cheers,
Danny
SO HERE IS MY PACE CHART FOR THE BLACKPOOL MARATHON
1 Miles - 0:06:35.04
5 Miles - 0:32:55.19
10 Miles - 1:05:50.38
13.1 MILES=1.26.15
THEN I WILL INCREASE THE PACE TO 6.25 TO GIVE A SECOND HALF TIME OF 1.24.03 AND A TOTAL TIME OF 2.50.18
fri 25th
easy run with Niz = 10 mins
sat 26
1 mile warm up, one mile 6.23, one mile warm down = 20 mins

I WANT TO FLY LIKE A EAGLE LET MY SPIRIT CARRY ME

STEADY RUN WITH STEADY EDDIE OVER THE SANDHILL 4 LOOP, FEELING LIKE I HAD TO HOLD MYSELF BACK, FEELING GOOD ! =37MINS

FLY LIKE A EAGLE

TIME FOR SPEED

After morning rain the sun came out and it turned into a beautiful warm afternoon, we have waited for this weather for so long,April has been a succession of cold windy drab days. I headed to the park once again taking in the warm sunshine and the sight of the new leaves and blossom on the trees and bushes, bright colours of reds,yellows,purple and every shade of green shimmering in the bright sunlight. I was filled with a sense of new life and hope! once inside vic park i ran a slow mile, 6.13 a fast mile 5.20 [my fastest in over 3 years!] and then finished with a steady 6.04 mile. my work was done!
= 35mins

4 wheel drive

Tue 22nd
It was a beautiful evening, warm with just a gentle breeze when i set off for a run round my favorite sandhill loop. I was feeling great and running felt effortless. I really had to hold myself back as i felt like running forever! Danny Dreyer had emailed me with a tip on how to run up hills faster and i put it to the test! AWESOME it felt like i had 4 wheel drive as i ran up the very steep sand dunes. THANKS DANNY! = 33 mins

COUNT DOWN TO THE BLACKPOOL MARATHON

With just 6 days to go it was time for some final sharpening, I was greeted with some warmer weather and could run in a racing vest for the first time in training this year, but there was still a stiff breeze blowing to slow me down a bit !
my aim was to run 3 x 1 mile 2 of the miles at marathon pace and one mile hard. 6.23,5.27 and 6.17 followed,I worked on my CHIRUNNING FORM and finished feeling pretty good and confident about my up coming Marathon. my plan is to run 6.30 pace up to 20 miles and then if i feel good try and push the pace from there, anyway one thing is for sure and that is the ARTHUR LYDIARD training is starting to pay off and the CHIRUNNING is helping me run smoother and with better running economy but most of all less aches and pains and with a lot more enjoyment. = 30mins

BEEN RUNNING A LONG TIME!

Running 'key to human evolution'

one week to go before the blackpool marathon

Easy run with Jon round the sandhill 6 loop = 57min.
Sat 19th
With just a week to go before the BLACKPOOL MARATHON, I reduced my long run down to just 1 hour 15 mins of effort, running a sandhill loop i have used for many years I was surprised to run my second fastest time ever ,without really trying ! It was a cold windy day feeling more like the middle of winter than the end of April. Tess the mad sheep dog enjoyed herself bounding along in front of me as i worked at keeping good CHIRUNNING form.After over an hour of running the big sand dunes i ran the last mile on the road at 10 mph+ finishing very strongly! =1.15.39







Photo;BLACKPOOL, the location for next week's marathon.

CLICK HERE FOR DANNY DREYERS BLOG ON CHIRUNNING

ARTHUR LYDIARD TRAINING PROGRAM; train like a champion! click here.

RYAN HALL

America's Next Great Runner

Finishing fifth in just his third marathon ever, Ryan Hall, 25, announced to the world on sunday that America's next great distance runner is a force to be reckoned with ! Hall crossed the line one minute and two seconds behind the winner, Martin Lel of Kenya, who finished in 2:05:15 - a new London Marathon record. But, as the New York Times reports, it was ten miles before the finish line that an obviously strong Hall pulled up next to Lel and fellow Kenyan Sammy Wanjiru and asked the two leaders to pick up their pace.

"I thought: 'This is a classic move. I tell the pacemakers to go faster and they drop me,'" Hall said afterward. READ MORE;

CLICK HERE FOR THE STORY OF RYAN HALL

THE TEN GOLDEN RULES OF RUNNING, CLICK HERE

RUNNING FASTER THAN EVER BEFORE

Two p.b.s in one week show that i am coming to form, but the most incredible thing is that today i smashed my best time for my hilly mile loop which i set back in 2003 when i was at my peak. To run faster even by a second at the age of 47 shows just how good ARTHUR LYDIARDS training system is. there are no short cuts, if you want to run at your best you must start with a massive base of aerobic training.
Rob was flying once again and pulled away from me on the last mile effort with 1/4 of a mile to go, finishing in 5.15 to my 5.26.

Interval session with rob on a hilly 1/2 and mile loop.
1/2m 2.43 1m 5,25 1/2 2.38 1m 5.26 =56 mins

Wed 16th
Steady run off road on the harrock hill race course inc time trailing up parbold hill running 8 sec faster than a couple of weeks ago and 20 secs up on last years time. = 1.30

Tue 15th
Steady run with Steady Eddie over the sandhills = 1.07

Mon 14th
Still feeling tired after my epic 20mile training run with Rob.
3 x 1 mile Vic park 5,40 5.40 5.39 = 1.00

LONDON MARATHON CON

Marathon man, 'Buster' Martin, may be up to some old tricks

Patrick Foster

Click here to see the marathon in pictures

With “Buster” Martin’s straggly beard, dry wit, and advanced years, his attempt to run the London Marathon was always going to present the PR people with an irresistible feel-good tale. At 101 years old, he would be the oldest man to complete the 26-mile course. But as he hobbled his way through the London drizzle yesterday, his story was beginning to unravel.

story sent in by running JON!

CLICK HERE FOR MORE

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