SINGING IN THE RAIN!

Singin' in the rain!
It was pooring with rain for Rob's speed session tonight,it was good to see Tracey running with us again after her ankle injury problem.
The session; 6 x 1/2 mile round the selworthy hill loop. went pretty will apart from my 4th effort when i blew up abit, but recovered for the last 2.
2.44 2.40 2.40 2.54 2.40 2.46 = 48 mins

IS IT BETTER TO WALK OR RUN IN THE RAIN?

GREAT RESULT AT HARROCK HILL

AFTER POOR RESULTS SINCE MY MARATHON AT THE END OF APRIL, I KNEW SOMETHING WASN'T QUITE RIGHT , I'VE BEEN FEELING TIRED AND STRUGGLED IN RACES.
I DECIDED TO TAKE A IRON SUPPLEMENT AS I'VE HAD A PROBLEM WITH IRON DEFICIENCY IN THE PAST!
WELL IT SEEMS TO HAVE WORKED, AS I RAN MY FASTEST TIME AT HARROCK HILL IN 4 YEARS!
I FEEL REALLY MADE UP WITH MY RUN! FANTASTIC!
FULL REPORT TO COME.
IF YOU THINK YOU MIGHT BE IRON DEFICIENT FIRST CHECK WITH YOUR DOCTOR AND GET A FULL BLOOD TEST.

HARROCK HILL RACE SERIES

NEXT RACE HARROCK HILL
WED.June 25th HARROCK HILL 1 (R). BS. 7.30 p.m. 5.2m/900' from the Farmers Arms, Bispham Green (GR 497130). £3 on night or £9 for series. Teams free. PM. Over 16. Records: 30.28 N. Leigh 2006; f. 36.38 L. Hayes 2003. Pub; FARMERS ARMS OPEN. Details: Andy Quickfall, 26 Chaucer Close, Eccleston, Chorley, PR7 5UJ. Tel: 01257 450339. Email: andyquickfall@hotmail.com (preferred) THIS IS A FANTASTIC OFF RD HILL RACE!

RUNNING TO AVOID INJURY USING MARTIAL ARTS TECHNIQUES

RUNNING TO AVOID INJURY USING MARTIAL ARTS TECHNIQUES

click here run faster with less effort video
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Your Health

Chi Runners Poised for Softer Landings

by Allison Aubrey

Listen Now [5 min 18 sec] add to playlist

Lori Cheung

The one-legged posture is the basis for chi running technique. The leg in the air should be relaxed from the knee down, with toe dropped.

Your Questions on Running

Arthritis, bunions, knee pain and shin splints; it's a pernicious group of injuries that frequently conspires to keep runners off the road.

Dr. Mark Cucuzzella and Danny Dreyer, founder of the ChiRunning method, answer your questions about how to make running work for you.

Read their responses.

Lori Cheung

Danny Dreyer demonstrates the alignment for his chi running technique: the back is straight, lower abdominals are slightly crunched, which helps keep the pelvis level, and the upper body is slightly forward. The idea is that every time your foot hits the ground, your shoulder, hip bones and ankle should be in a straight line. That way, your weight is supported by your frame, not your muscles.

If you watch world-class runners, says Cucuzzella, "They're landing right under their center of body mass. They're lifting their legs, not pushing off."

Softening the Impact

Tue 24th

Steady run over the sandhills with some surges [ going through the gears] increasing my body lean and relaxing my legs, the more lean the faster you go, AWESOME when I get it right, need more practice! =43 mins

SODS LAW

Beautiful weather today, after the atrocious winds of yesterday!
Got hold of DANNY DREYER'S CHI RUNNING DVD and its made me realize that am not engaging enough body lean or relaxing my legs enough . so now i have the DVD i will put most my energy into improving my CHI RUNNING before worrying about running good races, long term it will pay big dividends.
Had a enjoyable run over the sandhills, felt pretty good after yesterday's race.
easy - steady = 41 mins

HOPES DASHED BY 50 MPH WINDS

Freckleton half marathon/ Riders on the storm
Gale force winds reaching 50mph dashed the hopes of Rob Mcgrath and me running good times, which was a shame as the rolling course was enjoyable and the race one of the best organized and marshaled that I have run in, so a big thanks go out to Brian Porter race organizer.
Now the nasty bit! the WIND, strong enough to pull trees down, and bring runners to there knees. three times during the race i almost fell as the gusting wind pushed my legs from under me.
Inform Rob set off like a scolded cat and it took me Almost 5 miles to catch him, soon after rob got a second wind! and shot off again, not to been seen till the finish.
i found myself in a small group and we worked the best we could into the gale. It seemed to be a head wind or side on all the way to 9 miles after which we got a welcome tail wind for 3 miles, unfortunately by then my legs were well gone!
with half a mile to go we turned right straight into the teeth off the storm, this really was the final straw to break the camels back! It made you want to cry or even stop and rip your number off in disgust! some how, like every one else I soldiered on to finish in a not very respectable 1.23.04.15TH PLACE rob on the other hand put in a fine display of power to finish in a very credible 11TH 1.21.09 taking into account the dreadful conditions.
I am not sure what conclusions I can make from this race as I have never run in such atrocious conditions before, but feel disappointed with my performance! RESULTS

RUNNING WITH THE LEGENDS by Nobby Hashizume

SPARPENING UP FOR MY HALF MARATHON CHALLENGE

COMING SOON MY GREATEST CHALLENGE
to do the impossible and turn back time! and the aging process
Four years ago I ran my fastest ever half marathon, my challenge is to run as close to that time or even better and break the 6 min mile barrier for the first time, is it possible at the age of 47. I now have a more efficient running style thanks to CHI RUNNING and a better aerobic base thanks to ARTHUR LYDIARD, will this be enough to defy my age? WATCH THIS SPACE, 22nd june!

The 27th Royal Pendlebury Childrens Hospital Half Marathon
at Swinton on Sunday 12th September 2004 Pendlebury -- FINAL RESULTS

     Pos  Name                 Cat/Pos Club         Time

1  Paul Freary                  Belgrave Harriers               1:11:26
2  Colin Rigby                  Horwich R M I Harriers          1:11:41
3  Duncan Mason                 Salford Harriers                1:13:08
4  Tony Duffy           V45   1 Bolton United Harriers & AC     1:13:44
5  David Lockett                Salford Harriers                1:14:10
6  Robert Jackson               Horwich R M I Harriers          1:14:54
7  David Gregory        V40   1 Clayton Le Moors Harriers       1:16:40
8  Gary Matthews        V40   2 E Cheshire H & Tameside AC      1:18:08
9  Mikko Kuronen        V45   2 E Cheshire H & Tameside AC      1:18:39
10   ALIEN LIZARD      V40     3  Southport Waterloo AC       1:18:39
11  Rob Haworth          V45   3 Horwich R M I Harriers          1:18:54
12  Mark Ellithorn       V40   4 Chorley Harriers                1:19:33
13  Michael Nester       V50   1 Blackburn Road Runners          1:20:22
14  Dominic Raby                 Chorley Harriers                1:20:25
15  Alastair Murray              Horwich R M I Harriers          1:20:59
16  Sean McMyler         V40   5 Horwich R M I Harriers          1:21:15
17  Adrian Harris        V45   4 Radcliffe AC                    1:22:03
18  Gary Cassidy                 Altrincham & District AC        1:22:05
19  Gareth Booth                 Chorley Harriers                1:22:24

  

Sat 21st
Steady run over the sandhills, worked on good CHIRUNNING FORM = 33 MINS
Fri 20th
Core training
Thur 19th
10 x 150m strides with Rob on the waterloo rd rugby field.
Wed 18th
PAIN OF THE WISE!
Being getting a lot of pain from a wisdom tooth pushing through my gum, taking strong pain killers but not getting much sleep, as a result did not feel very good today, lets hope things improve very soon!
3 x 1 mile,very windy day, 1st mile warm up 6.16 2nd mile hard 5.36, 3rd mile half marathon pace 5.58 = 45 mins
Tue 17th
steady-easy run = 32.27
Mon 16th
Felt quite good, maintained a good CHI RUNNING posture, ran to vic park then ran 3 X 1 MILE
5.58 half marathon pace!
5.25 hard
5.53 half marathon pace! = 40 mins

TRAINING FOR FRECKLETON HALF MARATHON

This is my last hard week before I taper for the half marathon on the 22nd of June and i am really looking forward to a low mileage week ,PUTTING MY FEET UP WATCHING TV AND DRINKING MANY A PINT OF BEER AND EATING JUNK FOOD! only kidding, I plan to keep the mileage low but put some short sharp efforts in through the week to bring me to the boil, ready to burn some serious rubber on the roads of Freckleton!
Sun 15th
Nice easy relaxed run with Big Jon through the pinewoods = 1.07
Sat 14th
Enjoyable run off rd round Parbold and Harrock hill inc 5 climbs, felt good for the first hour but then started to run out of energy, forgot the energy tabs so just had to ease back a bit,but still a good run, sunny with a nice cool breeze.worked on improving my CHI RUNNING posture = 1.48
Fri rest
Thur 12
Intervals with rob, round the nature trail, this inc grass a board walk then a series of sandhills to test the legs! took it in turns to lead, I lead the 2nd and 4th efforts, felt better than I should have after racing the day before. 4.28 4.16 4.26 4.17 =50 mins
Wed 11th
Haigh hall 4 mile race [ see race report] felt tired but still got 9th place. = 23.21
Afternoon ran to vic park and ran a mile in 6.30 = 25 mins
Tue10th
easy run in the sandhills = 39.30
Mon 9th
ran down over sandhill then ran hill reps with club, legs started giving out half way into the session, feeling very tired after saturday's big training run. ran back with Rob, glad to get home, knackered!
10X HILLS = 2.15

TOP 10 FINISH

HAIGH HALL RACE 2
Haigh hall was the haunting setting for round 2 of the series. Sarah,Rob and me were the only SWAC members to make it to the start line, I guess you guys must have been watching the football or something! Anyway you missed some fantastic racing which is a shame!
I've been putting in some very hard training for the freckelton half marathon and my legs gave out half way through Brian Davey's hill session on monday, so was not expecting a great run here, in fact my legs felt like rubber as i warmed up!
Anyway the gun goes off and I soon find myself running alongside the leaders up the long and winding road,well for about 400m after which I slowly start to drift back and reality kicks in! my legs feel knackered! with only the Beatles song for company I toil relentlessly on upwards to the hall. I can now hear robs footsteps closing in on me, catching me at the exact same place as last month! Bugger ! We make the rapid descent together,reaching in excess of 12mph! at the start of the second time up the hill Rob slowly pulls away leaving me to struggle on alone! Relief sets in as I pass the hall for the last time and can look forward to the final downhill mile. Inform Rob finishes in 7th place 22.46 1st V 40 and improves his time. I finish 9th but 14 secs slower than last time. We walk back to find Sarah who looks very smooth as she comes into sight, finishing in 36.52
Both Rob and Sarah along with Brian Davey,Andy Hudson,Vicky Harvey, Bev and Sophie Rothwell ran the Bendrigg 10k last saturday, a very hilly race indeed, Rob finished an impressive 4th and Brian Davey 9th and first vet 50.
A few pain killing pints were consumed after the haigh hall race and now Rob and me can look forward to an easy week before Freckelton on the 22nd.
RESULTS