Marius Bakken session, variation of speed-going long, learning pace control, having confidence.

Location
Kings Gardens one K loop

It was wet and windy as I set out so headed over to the relative shelter of the Kings Gardens down by the Marine lake.
There was a pop festive going on in the next park [Victoria] and the cover versions of Robbby Williams and Take That wafted over with the prevailing wind!
Oh well not really my choice of workout music, but hey it was free s o can't really complain Right!
Started off with 12 mins at 1/2 marathon effort [L3], I averaged 5.54 pace, feeling strong.
Next two mins rec, then straight into 3 mins at 10K effort [L4], I was rewarded with 5.42 pace average.
Two more mins of rec then 6 mins at L3 which again I averaged 5.54 pace, two more mins of rec and then I had to run at L2 for 3 mins I was aiming at 6.48 pace but ended up with 6.50 pace, I find it hard to concentrate at this slower pace.
Two mins easy then 9 mins at L3, I was pleased to average 5.57 pace, 2mins rec then 3 mins at L4 , I was flying now and averaged 5.36 pace.
i finished off with two final efforts of a min each at L4, 5.47 and 5.36 pace followed.
On the way home I did 6 x 20 sec smart strides.
Very pleased with how the session went.
Thanks marius my confidence is growing, felt really strong!
Total time =1.17

Primeval youarethetechnology

LINK

YouAreTheTechnology.com LINK

HARROCK HILL RACE RESULTS JULY 2010

CLICK ON RESULTS TO ENLARGE


Both team mate Andy Hudson and myself ran our 31st Harrock Hill Race tonight, going by the race organizers we hold the [unofficial] record for completing the most number of races since the first event in May 2000.
I really enjoyed tonights race and felt really strong, my time was a few seconds down on last month, but after all the rain the off rd course was a bit softer than last month.
There was a better turn out too, which meant I ran in a pack all the way round, great fun and a real race, loved it :]
Thanks to Rob Cosgrove for the lift down, he knocked almost 3 mins off his first attempt at Harrock last month!
Amanda Crook had an awesome race, finishing first lady with 37.30 a new p.b. by 6 sec!
P.S. Well done to Paul carroll who ran his first race in 4 year's [ after injury] and recorded an amazing 44 mins!

New marathon talk podcast with Charlie Spedding

Mo Farah clinched Great Britain's first gold medal of the 2010 European Championships in Barcelona by storming to victory in the men's 10,000m.

Farah, 27, came home in a time of 28 minutes, 24.99 seconds, finishing ahead of fellow Brit Chris Thompson, who made it a GB one-two in the event.
BBC VIDEO HERE

RYAN HALL'S DEVIL HAIRCUT! and ULTRA MARATHON MAN VIDEO WITH SCOTT JUREK

ULTRA RUNNER from Cedar Wright on Vimeo.

TRAINING

Mon 26th

Doing the Harrock Hill race on wed, so today's Marius session was on the easy side.

5 x 4 mins [ 3 mins level 2-1 min level 4] with one min recoveries.

1/ 6.17 pace 2/ 6.13 pace 3/ 6.12 pace 4/ 6.18 pace 5/6.13 pace

Is 'BECK' Ryan Halls rebellious twin brother?

plus 6 x smart strides total time = 59 mins

Got a tough progression run latter in the week, but my long run is reduced to 80 mins, SWEET!

Two Foods You Should Never, Ever Eat After Exercise LINK

BLEEDING NIPPLES, THE PAIN OF A LONG DISTANCE RUNNER IN THE RAIN!

Sun 25th
Easy run with Sarah and Jon, total time = 1.30
Sat 24th
Location Parbold
4,097 ft of climbing in 3 hours New Record
Once again I headed for the hills to complete my Marius Bakken long run.
The plan was to keep to level one on the flat but not worry to much if my heart rate reached level two on the climbs.
I still felt a bit tired from my mega progressive run which I did on Wed and it took about an hour to get into a nice rhythm.
It started to drizzle from the off, and once more a got a good soaking.
As I finished my run I looked down to see my white running vest was heavily blood stained, Ouch runners nipple!
Fri 23rd
Easy run = 30 mins
Thur 22nd
easy 1 hour

RUBBISH 5K RESULTS

I prayed to the weather gods for awesome weather for the Rubbish 5K and they repaid me with fantastic blue sky and light winds over the course, but on my own run early in the afternoon they pissed down on me with great force and vengeance !!! Cheers Guys.

21 runners turned up for the event and first back was Rob Berry, this time women's course record holder Amanda was left holding the baby { Richard], But Rob only just beat his partners Amanda's time !
maybe the best run of the day came from Simon Tobin who set a new P.B./ but my special award goes to Donna Spencer who was worried about finishing last, on her first run here, she out paced Marathon Vet jon to finish in a great time of 26.39, AWSOME!
Thanks to Dave for fantastic route markers, Paul, rob and Sarah for marshaling duties, and Brian for results, love you all !

1	18.34	Rob Berry
2	19.06	Simon Tobin
3	19.30	Andy Hudson
4	19.43	Steve Lewis
5	19.58	Brian Davey
6	20.47	Dave McDonnell
7	20.56	Tracey Peters
8	21.46	Matthew Tobin
9	22.07	Vicky Harvey
10	22.08	Paul Talbot
11	22.49	Steve James
12	22.59	Rob Cosgrove
13	23.38	Peter Brook
14	25.04	Christine Cutner
15	25.39	Sue Stewart
16	25.45	Mike Lavender
17	25.47	Terry Bolland
18	25.54	Jane Blacklin
19	25.56	Alex Matthews
20	26.39	Donna Spencer
21	dnf	Jon Singleton

BAREFOOT TED PODCAST ON MARATHON TALK

Just finished an Epic 2 hour 17 min progression run [in heavy showers] over the demanding Parbold hills. 2886ft of climbing
The session
30 mins at L 1 [96-115 bpm]
20 mins L 3 [128-139 bpm]
30 mins L 1
20 mins L3
10 mins L1
10 mins L4 [ 139-147 bpm] then finished with 17 mins at L1
Work level based on a Max of 160 bpm
I followed a very hilly course along the roads of Parbold and Harrock Hill which inc 5 climbs.
From the start the heavens opened up, at first big globs of rain drops then heavy showers, turning the narrow lane up the first climb into a river, I got a brief rest from the downpour as I made my way down the quarry rd, but the heavy showers were soon to return for the rest of the run, at least I did not feel cold.
I took no gels or drinks during the session, but was still able to finish the last hard effort [ 10k pace] quite strongly.

RUN LIKE A POGO STICK FOR BETTER FOOT STRIKE!

Written By: Alan Couzens, MS

In my last article I compared Bruce Lee’s one-inch punch with the running foot strike to highlight the importance of the rapid application of force, i.e. power, to distance running. But the effectiveness of this powerful “ground strike” is largely contingent on the body being appropriately positioned to allow for maximal elastic recoil within the running stride. I only briefly mentioned this important factor in that first article. I will address it in depth here. LINK

So where does the required energy needed to maintain stride length and frequency come from?

The answer is that, rather than being the result of a strong push-off, the required propulsive energy is generated through the re-cycling of stored elastic recoil energy. Consider, for example, a pogo-stick. When a pogo-stick lands on the ground the combined downward descending mass of the person and stick causes the tightly coiled mechanical spring to be compressed. As the spring is compressed, resistance to downward momentum gradually increases until such time as the downward motion is arrested. At this stage the by now tightly compressed spring has stored, within its coils, much of the energy imparted by the collision between the falling mass (the person and pogo stick) and the ground. And it is the re-utilisation of this stored mechanical energy, through the rapid restoration of the spring to its preferred dimensions, which provides the necessary energy to power the subsequent hop.

Thank to Steve Magness for the following Link LINK

WATCH THE VIDEO HERE

AN INSIGHT INTO PRO BIKE RACING PODCAST

WITH DIRK FRIEL LISTEN

RUNNING FAST IN THE RAIN

I headed for the Kings Gardens one K loop for today's session.
8 X 4 mins continuous, alternating between level 2 and 3.
The 4 min splits average pace went as follows;
1/ 6.45 2/ 6.07 3/ 6.40 4/ 6.01 5/ 6.35 6/ 5.55 7/ 6.49 8/ 5.49
Quite enjoyed splashing through the rain, each of my level 3 efforts got faster which I hope is a good sign.
Total inc smart strides and warm up-warm down = 59 mins

Enjoyed watching todays TDF mountain stage, great stuff!!!