RICK'S RUNNING, 'NO LIMITS' DESPERADO!

BEST MICROSPIKES FOR TRAIL RUNNING AND HIKING // Review of 3 sets under ...

2022-12-16T10:34:00.001-08:00

PERFECT RUNNING WORKOUTS - The training revolutionising running

2022-11-29T09:13:00.000-08:00

Running Analysis: Fastest Mile Ran in High School (Katelyn Tuohy)

2022-11-22T16:38:00.001-08:00

Gym for runners || Olympic Marathoners Gym Routine

2022-11-22T16:24:00.001-08:00

I Tried Jakob Ingebrigtsens Toughest Workout

2022-11-06T05:19:00.001-08:00

Principles of Natural Running with Dr. Mark Cucuzzella

2022-09-14T08:11:00.001-07:00

Laura Muir DOMINATES Women's 5th Avenue Mile 2022

2022-09-12T12:21:00.001-07:00

Jake Wightman DOES IT AGAIN! | Men's 5th Avenue Mile 2022

2022-09-12T12:20:00.000-07:00

Personnel coaching

2018-03-04T17:11:00.001-08:00

Coming you way in April !
Ricksrunning professional coaching!
To help you run faster!
Enjoy running more!
and avoid injury!
your number one choice!

VLOG #19 - Overcoming Fatigue, Big boost for older athletes !

2017-10-08T12:22:00.001-07:00

How to run Faster!

2017-02-11T18:34:00.000-08:00

Most runners do the same training week after week and wonder why they don't improve :0[
Truth is your body gets used to the same boring training and stops its adaptive processes!
Here is a plan that will catapult you into a new level of fitness!
The 4 Week Cycle
3 weeks of progressively harder training followed by a recovery week!
Here is a example;
Winter[ modern] base build
Week one;
Sessioms 1, 10 x short hill [steep] efforts
Session 2 30 mins steady
Session 3 10 mins tempo run inc 10 nins warm up and 10 mins cool dowm
Session 4 long run 45 mins
WEEK 2
15 x short hill repeats
35 mins steady
15 mins tempo
55 min long run
WEEK 3
20 x hill sprints
40 mins steady
20 min tempo run
65 min lomg run
WEEK 4
Recovery
Aim maintain fitness gained but allow the body to recover for the next level of training
6 x 20 sec hill sprints
20 mins steady with last 5 mins fast
Steady run 30 mins

Next cycle will increase distance, efforts or both in a progression!

Festive 5K Results

2015-12-30T17:25:00.002-08:00

A big well done to the 37 hardy souls who turned out to take part in this years festive Torchlit Tip 5k.
>
> This years winner in a time of 18.06 was Rob McGrath with the first lady Michelle Spencer home in a time of 23.26.
>
> The crisp clear night led to perfect conditions for the race which will return next Christmas.
>
> 1. Rob McGrath 18.06
> 2. Jason Walker 18.09
> 3. Simon Tobin 20.07
> 4. Pete Sanderson 20.28
> 5. Andrew Hudson 20.37
> 6. Ian Fitzpatrick 20.42
> 7. Matthew Tobin 20.52
> 8. James Brooker 20.58
> 9. Paul Warrington 21.18
> 10. Neil Silcock 21.49
> 11. Matthew Nelson 21.56
> 12. Brian Davey 22.01
> 13. Robbie Trecarichi 22.08
> 14. Rob Cosgrave. 22.20
> 15. Paul Talbot 22.43
> 16. Howard Nuttall 22.44
> 17. Phil Foster 23.12
> 18. Ed Sherstone 23.23
> 19. Michelle Spencer 23.26
> 20. Carol James 23.37
> 21. Stephanie James 23.45
> 22. Gareth Williams 23.50
> 23. Steve Flanagan 23.59
> 24. Charlie Warrington 24.02
> 25. Steve Winslow 24.14
> 26. Vicki Hudson 24.15
> 27. Tracey Barlow 24.25
> 28. Darren Baker 25.12
> 29. Jessica Deane 25.16
> 30. Jo Sutton 25.18
> 31. Claire Doherty 25.22
> 32. Mollie Ryding 25.30
> 33. Rob Lowther 26.52
> 34. Sue Stewart 28.01
> 35. Lucy Tobin 28.53
> 36. Elaine Sutton 29.44
> 37. Chloe Sutton 29.56

Christmas Torchlight 5 K Returns!

2015-12-08T03:52:00.000-08:00

Hi Rick,

Please can you pass on the message below:-

The torchlight run returns for a one off Christmas special on Wednesday 23rd December at the usual time of 7.00 pm and location.

A fun festive gathering with appropriate red dress code if desired, limited head torches and hats available on the night together with the much coveted torchlight pen spot prizes.

I have coaxed Neil Rothwell and Nicola out of retirement for the occasion however would welcome any other non running helpers on the night.

So charge your head torches and don't miss out on this great event which I must stress is a social, run at your own risk gathering.

Cheers

Andy Hudson

Bike Draft - 124 km/h

2015-07-04T17:32:00.001-07:00

The Great Rubbish Reversal 5 K June 17th Results

2015-06-19T02:19:00.000-07:00

Click on photo to enlarge!

Rubbish 5K - Southport to return under New management [Steve McLean] June 17 2015

2015-05-02T17:28:00.001-07:00

Final Torchlit Tip 5K Race report And Results

2014-12-23T03:19:00.001-08:00

BY ANDY HUDSON
Enthusiastic attendances speak volumes! This gathering has certainly
not struggled with numbers even in unfavourable conditions.

A throwback to those numerous memorable socials of the eighties with
the emphasis on fun (you remember that word right!) rather than
restrictive red tape.

Wednesdays Christmas meeting saw a bumper turnout of 39 runners and a
very healthy array of much valued helpers and spectators.

Universally embraced (well almost) both Rick’s Summer Series and the
Torchlit runs have proved a massive success highlighted by the
comprehensive spreadsheet kindly compiled by Brian Grice.

With Dave Aspinall as acting timekeeper (Neil Rothwell partying!) red
hats in abundance, several very impressive full Santa outfits and
those cheesy festive background tunes, the 39 bobbing lamps bobbed off
into the darkness confusing the police helicopter circling above.

With no fallers, lost participants or reports of a single rabid dog,
Rob McGrath bobbed home in a bobbing fashion in an impressive 18:11
perhaps being thankful the pre-race favoured mother of two was a no
show!

The ladies were led home by Clare Constable in 20:22 on a much
welcomed return to the tip.

Quality mementos for all those who attended, this was indeed a
memorable evening and one I would personally like to dedicate to Chris
who was a great supporter of all occasions and will be missed very much.

On a final note it has been a pleasure seeing the Torchlit series
bloom over the past few years and extend my thanks to all who have
participated or helped in any way.

As the saying goes “never say never” but for January I must compose
myself for an important wedding day!

Best wishes,

Andrew & Vicki

Torchlit Tip 5k Results

1 Rob McGrath 18:11

2 Jason Walker 18:30

3 Steve McLean 19:03

4 Matthew Tobin 19:06

5 Simon Tobin 19:47

6 Rick Bower 20:07

7 Terry Bolland 20:10

8 Andrew Hudson 20:22

9 Mike Leatherbarrow 20:23

10 Keith Lunt 20:27

11 Clare Constable 20:32

12 Matthew Nelson 20:37

13 James Brooker 20:57

14 Paul Talbot 21:27

15 Neil Silcock 21:40

16 Rob Cosgrave 21:54

17 Tracey Peters 22:05

18 David Alty 22:37

19 Ed Sherstone 22:44

20 Robbie Trecarichi 22:48

21 Steven Owens 22:59

22 Phil Foster 23:08

23 Joel Green 23:23

24 Paul Dewhurst 23:30

25 Steve Flannigan 23:40

26 Ian Fitzpatrick 24:01

27 Liam O’Brien 24:04

28 Don Wilkinson 24:43

29 Hugo Kearsey 25:07

30 Carol James 25:14

31 Sue Cooper 26:02

32 Mary O’Brien 27:50

33 Helen Rigg 28:15

34 Sue Stewart 28:24

35 Amanda Bradbury 28:47

36 Carol Wright 29:08

37 Sarah McGrath 31:57

DNF Ashley Strom

Christmas Torchlit Tip 5K News Update!

2014-12-09T01:36:00.000-08:00

By Andy Hudson

7pm Wednesday 17th December will bring down the curtain on the
Torchlit Tip 5k Series in its present form.

Fittingly it will be a festive get together with any appropriate
accoutrements invited and most welcome.

Limited loan head torches and Santa hats available on the night!

This gathering has proved popular in all conditions attracting
enthusiastic runners from the elite to the rest of us!

The legendary Brian Grice has kindly put together a spreadsheet of
results for all those who have taken part over the years for which we
are grateful and hope we can finish with a bumper turnout.

Helpers are as important as those who take part and as such please
come along if you can assist.

On this note I’d like to say a big thank you to regulars particular
Nicola and the ever present Neil who unfortunately will be absent on
this final occasion!

As previously addressed, the Torchlit Tip 5k series is not a “race”
but merely a competitive edged night time training session for the
like minded.

Having said that it would be fitting if a certain blonde haired mother
of two would finally accept my invite of smashing the female course
record whilst keeping the elite men on their toes.

Mild, still and dry conditions are probably too much to hope for but
come along and enjoy an occasion of festive cheer.

It will also be a final chance to acquire a finishing memento,
particularly for those who missed out last year.

See you on the 17th, many thanks, Andrew.

Torchlit Tip 5K Results

2014-11-26T01:03:00.003-08:00

POSITION NUMBER NAME TIME
1 29 Harry Doran 18:17:00
2 10 Rob McGrath 18:18:00
3 3 Jason Walker 18:29:00
4 24 Paul Warrington 18:53:00
5 15 Steve McLean 18:57:00
6 45 Steve Wilkinson 19:30:00
7 33 Terry Boland 19:39:00
8 22 Damian Wright 19:40:00
9 42 Boyd Park 20:09:00
10 6 Rick Bowker 20:17:00
11 39 Andrew Hudson 20:21:00
12 37 Keith Lunt 20:46:00
13 27 Matthew Nelson 21:07:00
14 5 Brian Davey 21:20:00
15 16 Neil Silcock 21:24:00
16 32 Tracey Peters 21:32:00
17 41 Andrew Guilford 21:53:00
18 28 Robbie Trecarichi 22:03:00
19 13 David Alty 22:08:00
20 2 Alex Holt 22:13:00
21 14 Paul Ashby 22:14:00
22 19 Phil Foster 22:22:00
23 25 Hugo Kearsey 22:31:00
24 8 Gareth Williams 22:33:00
25 4 Steven Owens 22:45:00
26 38 Ed Sherstone 22:48:00
27 11 Paul Dewhurst 22:57:00
28 1 Vicki Harvey 23:18:00
29 36 Barry Rimmer 23:42:00
30 12 Joel Green 23:52:00
31 21 Steve Flanigan 23:53:00
32 20 Tony Bond 23:53:00
33 18 Mark Robinson 25:38:00
34 31 Sophie Rothwell 25:55:00
35 26 Pat Kearsey 25:57:00
36 7 Sue Stewart 27:08:00
37 35 Helen Rigg 28:18:00
38 9 Sarah McGrath 31:20:00
39 34 Jon Singleton 31:33:00
40 17 Anita Williamson 34:08:00
41 44 Alison O'Malley 40:33:00
42 43 Jenny Oliver 40:33:00

DNF 30 Donna Spencer
DNF 40 Howard Nuttall
DNF 23 Ashley Strom

Torchlit Tip 5K returns!

2014-11-06T11:14:00.003-08:00

The Torchlit Tip 5k Winter Series makes its return by aparant popular demand on Wednesday 19^th November 2014.

With cancellation unlikely irrespective of weather, come down to the reclaimed land on Benthams Way by Dobbies to enjoy a different style of training run with a competative edge.

With a 7pm start this is a popular alternative to pounding the pavements on these cold, dark winter nights!

All abilities welcome with a limited number of head torches available to borrow on the night.

Any volunteers/marshalls are greatly appreciated and welcome. Please contact Andrew Hudson on 07909980153 if you would like to come down and help out on the night.

Don’t forget that this event will be followed by our Christmas Special Torchlit Tip 5k in December!
MAP

Farmers Arms 10K Result!

2014-10-20T05:30:00.002-07:00

Parbold 10K Oct 19th
The comeback!
After an Achilles tendon injury and general burn out from years and years of racing and hard training I decided to make a comeback!
I'd not raced in 6 months and felt very nervous when I got up this morning!
I'd picked the Parbold 10K because I really enjoyed the route last year.
It's pretty rolling (well compared to Southport at least] but no really big climbs and the quiet country roads make a nice change from your average 10K!
I set a target of sub 40 mins based on my last tempo run, a long way off my best of sub 35 [ Rufford 10 K] but well that was a long time ago!
THE START
I guess there were about 100 of us racing today on a warm blustery windy day.
I was quite shocked to find myself near the front as we went through the first mile, this felt goood :0]
Team mate Paul Warrington came along side me [he's flying after losing a couple of stone] I think we were in 4th and 5th place.
2 Miles went by in 12.11
3 miles in 18.30
By 3 1/2 miles I was starting to blow on the uphills,so I told Paul to push on.
He quickly pulled away, leaving me to try and hang on!
The legs started to feel real heavy now!
My body felt like it wanted to explode!
Runner after runner passed me!
It was mind over matter now!
That last mile was hard ,Oh man was it painful!
Don't give in,keep pushing forward!
At last I reached the top of the final hill :0]
Just 100 meters to go and I picked up the pace to finish in 40.03!
Just of my target, but still quite pleased!
Paul was 2nd, an amazing run! I finished 7th !
So at least I achieved one of my goals of a top ten place!
Anyway its cool to be a racer again really cool ;0]
I hope everyone how took part enjoyed the challenge as much as me, CHEERS!

Pos	Num	Forename	Surname	Cat	Club	Time
1	240	Peter	Rice	MV50	Horwich RMI	00:36:23
2	172	Paul	Warrington	M	Southport Waterloo AC	00:39:06
3	255	Neil	Hughes	M	Astley & Tyldesley RR	00:39:31
4	239	Lee	Booth	MV45	Trawden AC	00:39:33
5	164	Brian	Davies	MV50		00:39:38
6	234	Karl	Tuzio	MV45	Wigan Phoenix Black	00:39:49
7	153	Rick	Bowker	M	Southport Waterloo AC	00:40:03
8	132	Kevin	Walker	M	Skelmersdale Boundry Harriers	00:40:31
9	224	Tim	Knowles	MV45		00:41:06
10	151	Steve	Legge	MV40		00:41:54

don't matter if you been running a week or 20 years1 The hardest part of running is getting out of the frigging front door!!!

2014-10-11T15:59:00.001-07:00

Rubbish 5K Photos!

2014-09-17T17:30:00.002-07:00

Thanks to Brian [photographer] and Steve Levis [man behind the scenes]!
Photos

Rubbish 5K hanicap Results!

2014-09-10T17:35:00.000-07:00

order of finish

1	H Kearsey (5.30)	27.58

2	C Warrington (4,00)	28.32

3	Pat Kearsey (4.30)	28.37

4	M Tobin (9.30)	28.49

5	R Altham (8.30)	28.51

6	S Flanaghan (4.00)	28.56

7	D Baker (5.30)	29.04

8	E Hopwood(00.00)	29.09

9	R Cosgrove (7.30)	29.11

10	T Barlow (5.30)	29.12

11	M Thompson (12.00)	29.14

12	J Chorley(00.00)	29.15

13	J Blacklin (2.00)	29.21

14	Jessica Peters (5.00)	29.29

15	Phil Foster (7.30)	29.31

16	D. Wright (10.30)	29.34

17	Paul Stennett (7.30)	29.35

18	R Stephen (11.30)	29.36

19	P Warrington (10.30)	29.37

20	S Owens (7.30)	29.38

21	P Dewhurst (7.30)	29.46

22	V Harvey (7.00)	29.47

23	S Marshall (00.00)	29.48

24	Ed Sherstone (7.30)	29.49

25	S. Cooper 7.00)	29.51

26	N Silcock	29.52

27	S Lewis (11.30)	29.53

28	Carol James (6.30)	29.56

29	D Wilkinson (6.30)	29.57

30	S McLeam (11.00)	30.01

31	R McGrath (12.00)	30.11

32	P Cain (10.30)	30.13

33	A Hudson (10.00)	30.19

34	J Walker (12.00)	30.22

35	L Parry (3.00)	30.25

36	T Peters (9.30)	30.37

37	E Sutton (4.00)	30.39

38	J Singleton (00.00)	30.55

39	S James (5.30)	30.58

40	R Trecarichi (8.30)	31.04

41	D McDonough (12.00)	31.15

42	K Rimmer (00.00)	31.26

43	G Gillison (00.00)	32.33

44	Norman	??

Rubbish 5K - Southport - Final Event 10th Sep 7PM

2014-09-04T11:02:00.001-07:00

The Final Event of the series will be taking part on the 10 th Sep at 7Pm'
This will be a hanicap event.
I have decided to stand down from organizing this event after 6 years!
Hopefully a new organizer will step forward for next year as it will be sad to lose the event for good!
So join the fun then meet at Witherspoons for a drink after.