Some good simple steps to take to improve your RUNNING FORM!
4 Points of Good Form Running with Grant Robison from Good Form on Vimeo.
http://www.goodformrunning.com/learn-good-form-videos
Wednesday, 13 June 2012
Sunday, 10 June 2012
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 = 1.22Video: Hill Running Techniques
Video: Drills For Trail Running
Wednesday, 6 June 2012
Tuesday, 5 June 2012
Confessions of an Economic Hitman
We all know our governments are corrupt but this will blow your mind!
Hill Session Compared 8 Years On!
I thought it would be fun to repeat a hill session I used to do on a regular basis 8 years ago.
Note [ back in 2004 I set P.b.s of 16.48 5K track and 1.18.53 at the half marathon ].
Based on a Lydiard type hill loop.
Finding a long hill in Southport's flat lands is not easy, but using Waterloo Rd hill, from the traffic lights up to the top of the grass mound by the golf course gives about 2 mins 30 sec of hard effort!
Each mile lap also includes a fast downhill then a 200m effort or a 400m effort on the flat before returning back around to start the hill again.
My fastest time for the hill back in 2004 was 2.23 yesterday I managed a best of 2.27 just 4 seconds off!
Not too bad taking into account my fitness is still on the up!
Amazingly my 200m efforts were slightly faster but my 400's were slightly slower than 2004.
Apart from my first hill effort which worked out at 6.08 average pace my other 4 hill ascents worked out at 5.58 pace, 5.54 pace, 5.58 and a final effort of 5.46 pace.
Sub 6 uphill is always good me thinks!
Quite pleased with my progress back to fitness :0]
Monday, 4 June 2012
Sunday, 3 June 2012
The trouble with combat trousers!
As I'm off work I decided to go out for a few drinks with my mates this Sunday.I was not expecting to go clubbing or anything!
BUT after going round the local pubs we did indeed head for the clubs.
I got rejected from the first club because I was wearing combat trousers!
! was wearing a very experience pair of leather shoes but no way would they let me in!
We moved on to another club which let me in, and after a while I started dancing with quite an attractive girl.
Who seemed happy to be dancing with me, until her friend pushed me away and pointed to my combat trousers!
True, if i was expecting to go clubbing I would have dressed up, but really its amazing how someone would judge you as good or bad just by your clothing!
I mean if you wear combats does that make you a mass murderer or something?
Really should we not judge on the way we act and not on our clothing!
My Combats are 'PANTS'! :0]
Saturday, 2 June 2012
Two Runs A Day Challenge
I'm off work next week so I thought I'd challenge myself to running twice a day for the whole week!
Should boost my fitness a bit and remove a few more pounds of excess weight, I hope!
Ran well today over the big sand dunes, got into a nice groove with the legs turning over well :0]
Tess was doing good for the first hour, but suffered in the heat by the end.
May have to restrict her to shorter runs through the summer.
Friday, 1 June 2012
Running Good, Mind Over Matter!
Your thoughts and beliefs are far more important than you may know!
Ancient knowledge knew it and now even modern science is beginning to understand the power of thought over our own bodies and the world around us!
You must start believing you can achieve the goals you have set yourself!
You must have repeated positive thoughts about your ability to achieve.
With time, these thoughts repeated often enough will become part of your subconscious memory, replacing negative restrictive beliefs you once had.
Follow the above and watch a whole new world open up before your very eyes, a world of limitless possibilities!
Rob's session on Wednesday was a turning point in my running.
Running down to the Dunes leisure Centure in the humid air my legs felt heavy and lifeless!
Amazingly once we started the session of four x one mile my legs felt effortless!
I was keeping up with Rob and holding a good 11 MPH!
The first mile went by in 5.41, after a couple of minutes recovery the second mile was 5.39
I decided to easy back on the 3rd effort and ran at the back of the group, running a relaxed 6.12.
Only a month ago sub 6 pace was impossible for me, so this was real improvement :0]
The final mile was completed in 5.41 so overall I was well pleased!
We are on the up for sure :0]
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