HOW TO KNOCK 25 MINS OFF YOUR MARATHON TIME

PART 2
Peter Janssen trains the same runner to a 2.35 P.B.
click on page to enlarge

I MOVE INTO SECOND OVERALL IN THE RACE SERIES

Harrock Hill race 3
[PHOTO ROB ASHWORTH]
A sudden increase in temperature and humidity came as a bit of a shock to the system after such a cool summer so far!
Just a gentle jog before the start had you dripping in sweat, so waiting at the bottom of the quarry road for the start had me thinking that a nice cool beer siting outside a pub relaxing might be a better idea than subjecting myself to running over 3 very tough climbs on such a oppressively humid night.
Anyway after the start all thoughts were put to one side as we concentrated on climbing the first climb, I reached the top with Rob Ashworth still in my sights, which had me thinking I was going alright. Once on the downhill i found myself in a group of 3, I took back one place here then another after the parbold climb ,just before reaching the old ruins of the windmill, but then on the final downhill 3 guys came flying past me as my legs bluntly refused to turn any faster, this dropped me down to 11th place at the finish, 44 secs slower than last month and feeling very tired and drained! It took me a good 5 mins before I started to recover from my efforts and I just had to slump down on the grass and let my body cool down!
Once again I managed to win my age group, 3x in a row, but more importantly I have moved up to 2nd overall in the whole race series! Marathon winning legend Rob Ashworth had a great run just missing 5th place by seconds with 35.14
Our 3rd counter was Andy Hudson in 41.06 33rd, 6 secs faster than last month, Andy Bowker made the trip over from Blackburn to finish in 51st 43.27. Vicky Harvey like me finding the heat hard going finishing in 71 st place 46.42 1.09 slower but an impressive 7 places higher than last month. Cristine Cutner overcame the humid conditions to run 3 secs faster than the june race finishing in 87th 49.30. Carole James was very pleased that for the first time she managed to run up every hill without walking, no mean feat for sure! she finished in 51.25 93rd.
Next months race on 27th Aug is the last in the series and is part of our clubs Grand Prix , so try and make it down, its very challenging but great fun.
SERIES OVERALL RESULTS
RESULTS

Sun 27th
easy run with Jon = 1.08
Sat 26th
Long run inc 4 x 10mins and 3 x 5 mins at marathon pace = 2.30
Thur 24th
12 x 400m with Rob, felt really strong after my race and gave Rob a hard time! = 55 mins
Wed 23rd
HARROCK HILL RACE
Tue 22nd
easy run over the sandhills = 38 mins
Mon 21st
long run inc 8 x hills with club, - 2.37

HARROCK HILL RACE 3 RESULTS

PLANET EARTH INVADED BY ALIENS!

Aliens really are here

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July 25, 2008 12:00am

24 HOURS after former NASA astronaut and moonwalker Dr Edgar Mitchell stunningly claimed aliens do exist, we can present the video evidence supporting his claim. READ MORE AND HEAR THE INTERVIEW

HOW TO KNOCK 25 MINS OFF YOUR MARATHON TIME

PART ONE
BACK IN 2003 I HAD MY BEST EVER YEAR, RUNNING MY FASTEST LONDON MARATHON 2.48 AND THEN GOING ON TO SET P.B.'S FOR 4 MILES 21.31 AND 5 MILES 27.11
BACK THEN I USED IDEAS FROM PETER JANSSENS BOOK; 'TRAINING LACTATE PULSE RATE'. AFTER TRYING MANY DIFFERENT TYPES OF TRAINING I AM NOW COMING TO REALIZE THAT THE BEST WAY TO IMPROVE PORFORMANCE IS A COMBINATION OF HIGH MILEAGE AND LONG TEMPO INTERVALS.
NOW READ ON AND YOU TO COULD SEE A DRAMATIC IMPROVEMENT IN YOUR RUNNING. CLICK ON TO ENLARGE PAGES;

HARROCK HILL RACE

Take it to the limit one more time
MY NEXT RACE
Finishing 9th last month, I'm hoping to back it up with another good run tomorrow, after reading Thomas's 5k race report I feel inspired to take it to the limit one more time!

Harrock Hill Race Series (3/4), Farmers Arms, Bispham (same as for Parbold Hill Race) GR 108/497130 A series of 4 races of 5.3 miles over the tracks and fields of Parbold and Harrock Hills, with virtually no road - under FRA rules Extensive prize list for each race and valuable prizes for the race series (3 to count) 2008 entry fees on the night only - £3 single race, £9 for series of 4 Contact: Andy Quickfall - Email (preferred) - tel. 01257 450339 - Venue map (Race 1 indexed with links): 2002 - 2003 - 2004 - 2005 - 2006 - 2007 - 2008

ENDURANCE

I always seem to run at my best when I'm putting in a high mileage. I remember reading that Greg Lemond needed a lot more miles than Sean Kelly to get fit because Sean had more sprinter type muscles than Greg. Well I would not dream to compare myself to a great 3 time Tour De France winner but i think am a real big old diesel engine that seems to go better the more hours I put in, so todays run should do me no end of good! Set off on my normal route over the sandhills to meet up with the guys from the club, Brian got us to do some hill loops in the pinewoods, I held my self back until the last effort because I have the Harrock Hill race on Wednesday, after, I headed back over the big sand dunes inc the infamous big dipper, as I got close to the Royal birkdale club house I found my way blocked by a high fence, I was hoping as the golf open championships had finished on Sunday the paths would by open again, Bummer! i had to retrace my way back and take a long diversion home, by the time i got home I'd been running for 2 hours 37 mins. despite having no energy drinks or tablets I finished feeling pretty good, a good sign I hope. 8 x hills [ efforts up and down the hill] = 2.37

THE LIZARD'S NATIONAL SPEED WEEK

CHEDDAR GORGE DOWNHILL GRAVITY RUN
WORLD RECORD MILE
DOWNHILL MILE RACE




Sun 20th
Easy run with big jon through the pinewoods= 1.06
Sat 19th
I set off on a long run, feeling a bit tired so kept the pace steady, I went over some of the biggest sandhills Southport has to offer,the hills are short sharp and steep and if that is not enough then the soft sand is there to make you work even harder! After an hour I reached the pinewoods which gave me some welcoming relief from the gusting wind.I headed back onto the sand dunes on my return trip, keeping away from the Royal Birkdale golf course as some of the paths are blocked because of the Open golf championships.i reached the tarmac after 2 hours 10 mins, picking the pace up on the road I started to feel quite strong reaching 9 then 10 mph at the end. = 2.35 mins
GIANT STEPS ARE WHAT I TAKE, RUNNING ON THE MOON

THUR 17TH
Put my Lunar Nike trainers through their paces running 3 x 1 mile with rob and Tracey in Vic park and the shoes came out of the test with flying colours, they are awesome, the best shoes I've ever had! They make you feel like you are running in bare feet but with loads of cushioning. The lunar's are a hugh evolution step up, go check them out at your local running store but make sure you take plenty of cash with you, you won't want to leave with out a pair once you've tried them on, for sure!
3 x 1 mile 5.31 5.31 5.36 - 48 mins
+ run with Niz = 18.20
WED 16TH
Run round parbold and harrock hill inc 4 climbs = 1.36
TUE 15th
easy run over the sandhills = 38 mins

MOUNTAIN BIKE DOWNHILL, AWESOME!

PAULA RADCLIFFE; LASTEST NEWS

Paula Radcliffe is training at "high intensity" in order to fulfil her aim of competing in the Beijing marathon
READ MORE

MOMENTS IN HISTORY; FASTEST GAME OF GOLF AND MORE

SEEING THAT THE ROYAL BIRKDALE GOLF OPEN IS ON THIS WEEK, I THOUGHT THIS STORY MIGHT BE OF INTEREST TO RUNNERS!

Steve Scott: 'Gotta get to the 19th hole! ...'

Olympic distance runner Steve Scott set the record for the fastest round of golf on a regulation course, speeding around 18 holes at Dad Miller Golf Course in Anaheim, California in 29 minutes, 33.05 seconds. READ MORE

Scott Runs Fastest Mile, On a Downhill Course

Published: April 4, 1982

In Auckland, New Zealand,the fastest mile run ever timed will never be recognized officially.

Steve Scott, an American, was timed in 3 minutes 31.25 seconds in a mile race down Auckland's main street today. The course dropped 200 feet over the distance. Mike Hillardt of Australia was second in 3:32.25, Ray Flynn of Ireland third in 3:32.75 and John Walker of New Zealand fourth in 3:33.93.

I WONDER HAS ANYONE RUN FASTER?