RICK'S RUNNING, 'THE GOOD THE BAD AND THE UGLY'

16 miles on the roads , Running Naked!

2009-11-23T12:14:00.000-08:00

Run Naked, check out this video :]

I can now run for 16 miles on the roads in my Nike Free's[modified] without any problems, this inc 10k steady down to meet up with the club at Ainsdale, followed by 11 hard efforts over 300 - 400m with ben, Simon,Neil and Brian. Once again conditions were extremely windy but we managed a very good work out. after arranging a lift for Saturdays X/C i said my good byes and headed for home the long way.
I ran the last 15 mins at a fast tempo pace finishing with 2 laps of a half mile loop, really pushing the gas peddle to the floor over the final 5 mins.felt much stronger this week :]
No more hard runs now until sat X/C.
16.00 m, 8 mph av, max speed 14mph =2.00

Ryan Hall, 'SPEED'@

2009-11-21T09:28:00.000-08:00

TRAINING FOR THE WEEK
Wind and Rain, but hey lets look on the bright side at least it was warm :]
Sat 21st
Run with Paul around Parbold and Ashurst Beacon, lots of hills amd plenty of off rd running and mud -AWESOME!!! = 2.03
Fri 20th
Short run with Tess, felt 'good' = 24 min
Thur 19th
Long easy run with Tess over the big sandhills 'Lovin it' = 1.33
Wed 18th
MEGA SESSION
afternoon
run over sanddunes with tess plus Drills = 1.13
Evening
Club run, Hills plus finished off with 3 mile tempo run, hammered the last mile and 1/2 with wind behind me, 10-11 then 11.5 mph = 1.12
Tue 17th
Sandhills with Tess, easy = 1.04
Mon 16th
Club Session Fartlek, plus run down and back = 1.50

I love this advert

2009-11-20T23:28:00.000-08:00

CLICK HERE

It reminds me about the bald guy who had rabbits tattooed onto his head, when asked why" He said " from a distance they look like hares!" :]

Poor running form at Southport 10k and why you should do the club runs!

2009-11-19T09:18:00.001-08:00

Watching last months Southport 10k I was shocked by how many runners had poor running form, would i be harsh to say at least 80% of runners needed to work on their biomechanics!
sadly there is still a belief that your natural style is best. The guy who ran like a gorilla is living proof that its not and a video of the race would prove what I'm saying, how many runners are getting injured, how many of them will still be running in 5 years. most runners rely on over padded shoes to cover up their sins, put them in a pair of Nike Free's and heavy heel striking would soon come to an end. Maybe there is a need for a Running school after all most running shops [ often the first contact for new runners] are only interested im selling you a pair of shoes!
I got a copy of Explosive running on Monday, I'd only been waiting 3 months for the book to be delivered by amazon.
This book goes into great detail on how to run correctly as well as showing common faults and how to correct them. there is also a good section on improving muscle strength so you can run with a better range of motion and faster leg turn over. think about this; over 90% of the time your legs are in the air with only there own weight as resistance, even hill running won't improve your muscles strength in this range!
The book is quite technical and not always a easy read but its worth the effort because this book gives the best advice I've come across in all the many books i've read, a must for all runners wanting to run faster and still be in the sport 5 years from now without major injury, on the other hand you might like running like a monkey:]
CLUB RUNS
If you still train on your own you really should think about joining in on some of the club runs, not only will you run faster, your have loads more fun and even make some new Friends, Kenyan runners would never do there hard runs on their own so why should you?
Southport Club Runs
on a monday you have a choice of two runs;
Mon 6.30pm from Ainsdale station [by the spar] 5-6 miles with 8 -12 hard efforts, coach; Brian Davey, this is a great session, recommended!
mon 7.00pm christ the king school, easy steady run, 5-7 miles { remember not to run off and leave Carole behind!]
Wed 6.30pm fron Dunes fitness centre, speed session for all levels, great session, very popular, don't miss out!
Sundays
8 and 9am, ainsdale pinewoods 7-14 miles, steady.

Running in Kenya

2009-11-17T10:38:00.000-08:00

HOW HEAD POSITION CAN AFFECT RUNNING POSTURE AND CAUSE BACK INJURY, PLUS BOMB ATTACK ON SELWORTHY RD!!!

2009-11-14T08:33:00.000-08:00

I found this video of great interest, for a long time I've had sciatic and lower back problems, but I didn't realize that the position of my head could effect the rest of my posture.
I have a bad habit of looking down when I run, looking in a full length mirror, straight away I could see that by lifting my head into a neutral position my whole posture improved, now my head, shoulders, hips, knees and ankles were in alignment!
I set off today on a long steady run over the big sand dunes then through the pinewoods, returning along the white post route back over the sandhills. I kept my head up and felt a big difference, before I was running with my head looking down and my butt was back [ like sitting in a bucket] now with everything in alignment I felt smoother and faster, I was landing more under my centre of gravity and I seemed to be almost floating over the soft sand instead of sinking into it, this was good!
after an hour and fifty minutes i came off the sandhills and headed for home, as I got to Selworthy rd I found the road blocked off by the police, after a shooting and hand grenade attack earlier this year it seems there was another attack with a bomb last night! READ REPORT

KING KENNY WILL NOT BE HAPPY!

I took a longer route home but still finished 10 minutes faster then when i did this route a couple of weeks ago!

TRAINING FOR THE WEEK
sun 15th
easy run with Tess on the sandhill 6, felt light on my feet and really enjoyed myself = 1.12
Sat 14th
Long steady run over the sand dunes and pinewoods = 2.06
Fri 13th
Had to take my bike for an MOT, so only had time to run back from the garage, then later run back to pick my bike up [ it passed, hurray!]
= 14 mins
Thur 12th
Long easy run, big sandhills with Tess, enjoyed the run = 1.45
Wed 11th
Two runs today, afternoon ran over the velvet trail inc Peter Magill's running drills = 45 mins
Evening, club run from Dunes fitness centre, 8 x 600m at 5.10-5.15 pace
= 53 mins
Tue 10th
Two runs, 54 mins easy sandhills plus evening run on the rd 34 mins
Mon 9th
Club session 10 x hill sprints plus run down and back = 1.37
Total = 9 hours 55 mins running
For an elite runner this 'time on feet' would add up to almost 100 miles per week, next year I might increase up to 12 hours or so as I build for London.
Following Pete Magill's plan of 1 hard, 1 less hard session plus a long run, the rest of my training is at a easy aerobic pace.
Feeling much better and enjoying my running again.

Read the incredible story of Gilbert Tuhabonye

Human Hunter - Attenborough - Life of Mammals

2009-11-13T10:16:00.000-08:00

In this compelling clip, we see a tribesman runner persue his prey through the most harsh conditions in a gruelling eight hour chase. Thought provoking content from the BBC's Life of Mammals documentary series.

MORE ON RUNNING DRILLS TO IMPROVE STRIDE RATE AND STRIDE LENGTH

2009-11-12T06:05:00.000-08:00

Training with Gilbert and the Gazelles.

Sing when you run!

Found these cool video's, which go into more detail on how and how not to do your running drills.
check the 2nd video 1st [sorry they got in the wrong order].
by the way i still think it's better to think of driving the knee forward and not up which makes me bounce up to much!

MY FASTEST 1/2 MARATHON IN 5 YEARS!

2009-11-09T08:36:00.000-08:00

1.20.30
THE PREDATOR FIGHTS BACK
I went with team mates Paul and Ben to the Lancaster 1/2, the rain stopped just in time for the race, but we were given a warning that a week of very heavy rain had left a lot of flooding out on the course.
Ben had a plan to break 1.20 [at just 21 he's made rapid progress this year] and Paul was looking for sub 1.30, after reading this I decided not to go for a time but to go out and race it, attacking the second half and overtaking as many runners as possible!
We started on a cycle track that follows the Lune river, I managed to get near the front with Ben, the first mile went by in 5.48, we soon moved off the tarmac path onto a dirt trail, 2 miles 11.38, 4 miles 23.54 and 5miles 30.02, I was getting carried along following Ben but decided to ease back a little and covered 6 miles in 36.12 at which point we turned off the cycle track and out onto the road, it was here we encountered the first of the flooding, the whole side of our carriageway was under water!
It was goodbye light weight running shoes as I splashed through ankle deep flood water, soon the road started climbing up the only real! hill on the course, up ahead Ben was stringing out a group and I focused on the first of the guys dropping of the back. Like a big cat predator I zoomed in on my prey looking for weakness, his shoulders were rolling and head tilted to the side in the strain to hold the pace, I surged and passed him then went in search of my next victim.
I passed two more guys on the 1 1/2 mile hill, I seemed to gain strength from there weakness, I was the 'hunter' out for the kill!
Once over the top the route took a left turn and I plunged downhill along a narrow lane then back onto a cycle track, at first it was muddy then all of a sudden it turned into a river! Flooded right across the track the only option was to splash through the freezing shin deep water, after 200m I got to the other side and tried to pick up my pace but my legs protested feeling heavy and numb from the shock of wadding through the icy water!
I shortened my stride and picked up my leg turn over in the hope of getting warm again, the next 2 miles were difficult, I was running in no man's land with the next runner about 30 sec ahead of me.
10 miles went by in 1.01.25, I was now on a wide empty road into a head wind, I surged to pick up speed and looked into the distance to check on my next victim!
by 11 miles I'd pulled my prey back to about 20 seconds, at 12 I was closing in ready for the kill, he heard my footsteps and accelerated away again, but all of a sudden his legs buckled under him, like a tiger taking out an antelope I charged passed on his right hand side just as we entered the running track for the last 400m.
I kicked hard and kept accelerating all the way to the line, covering the last 400m in about 80 sec. I took 10 sec out of the guy I passed [in only 400m] and it turned out I beat him for the first V 45 prize!
Ben ran 1.19.32 [new p.b.] and Paul 1.30.12.
Its been a frustrating summer running below my expectations but Pete Magill's advice has made me see I'd been over training and this race shows what I can do when I don't over do it!
Pete's right you need to train differently as you get older!
I'll leave what he told me below, its very good advice.
"3 hard workouts a week is absolutely insane for someone our age (I'm 48 too). I wouldn't last a month doing that. And I doubt you'd see any improvement, even in the first weeks. One hard workout, one long easy-paced run, and one less-hard workout combined with as much volume as your legs can comfortably handle is the best plan for our age. Also, we don't respond well to the excessively long tempo or the tempo runs tagged onto the end (or in the middle of) our long runs the way some younger athletes do.

One of my masters athletes who I'm currently training for the marathon called me before his half-Marathon 2 weeks ago. He was panicked because his friends told him I hadn't been training him hard enough - not enough distance and not enough long tempo, etc. I calmed him down. And he ended up running his half-marathon PR ... by 11 minutes.
Be smart. Be sensible. And good luck!!! Pete".

1 hour 20 at Lancaster 1/2 Marathon, my fastest time in 5 years!

2009-11-08T08:09:00.000-08:00

Flooded cycle tracks and roads made this 1/2 seem more like a X/C race, but I powered round to finish in 1.20.30 and first V45, THANKS GO OUT TO PETER MAGILL FOR TRAINING ADVICE.
Report to follow.

Dr. Gabriele Rosa's Marathon Training

2009-11-05T12:02:00.000-08:00

Dr Gabriele Rosa is arguably the world’s greatest marathon coach. His athletes, mostly Kenyan, have won every major marathon on Earth.
Rosa-coached athletes have won world cross country titles, world track titles, Olympic medals and set numerous world and marathon course records.READ MORE

How the Kenyans Take On New York
READ MORE

Paul Tergat: Running to the Limit; His Life and His Training Secrets

READ THE BOOK HERE

RUNNING IN THE ZONE, a book of inspiration for the seasoned athlete!

2009-11-05T06:23:00.000-08:00

Yes it's cold, wet and windy outside, so put on your reading cap, stock up the wood fire and snuggle up with a hot mug of tea and READ THIS BOOK

EVER FELT LIKE YOU WOULD BE FASTER RUNNING BACKWARDS?

2009-11-04T07:27:00.000-08:00

Physical Benefits of Backward Running

CLICK HERE

World Records for Backwards Running

CLICK HERE

LEARN HOW TO RETRORUN
CLICK HERE

Thanks to JON for links

CHECK OUT Sammy Wanjiru's Amazing running style

2009-11-04T00:18:00.000-08:00

Sammy Wanjiru has plans to break the marathon world record
READ MORE

Oops!...I Did It Again

2009-11-02T11:56:00.000-08:00

After saying I'd stick to Pete Magill's advise and run only two hard sessions per week I went and ran two interval sessions and a race on Sunday! RACE REPORT
My legs didn't really thank me for it, oh well there is always a half marathon on Sunday to get it right,right!!!

RYAN HALL IN BEST SHAPE EVER FOR THE NEW YORK MARATHON

2009-10-31T01:43:00.000-07:00

READ

RYAN AND SARA HALLS OFFICAL WEBSITE

WATCH THE NEW YORK MARATHON LIVE HERE

Radcliffe out to own New York

Independent - Simon Turnbull - ‎8 hours ago‎

Paula Radcliffe arrived in the Big Apple this week with a Halloween witch's costume in her suitcase and with something of a ...

Video: Paula Radcliffe still hoping for Olympic success in 2012 ITN NEWS

Paula Radcliffe's special motivation for wanting to win the New York marathon Daily Mail

Paula Radcliffe goes for fourth New York title and then maybe a second baby guardian.co.uk

Reuters - The Press Association

all 45 news articles »

Email this story

Telegraph.co.uk

Paula Radcliffe 'in record-beating form' ahead of the ING New York Marathon

Telegraph.co.uk - Simon Hart - ‎16 hours ago‎

Paula Radcliffe believes she is in the physical shape to break the women's course record in Sunday's ING New York Marathon, though she insists her first ...

Video: Paula Radcliffe prepares for the New York marathon ITN NEWS

Radcliffe Going For Win In New York Sky News

Radcliffe targets course record

RICKS RUNNING RECEIVED THE
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A BIOMECHANICAL COMPARISON OF KENYAN AND JAPANESE ELITE LONG DISTANCE RUNNER’S TECHNIQUES

2009-10-30T01:29:00.000-07:00

CLICK HERE

BUT DO KENYAN ATHLETES REALLY LEAN FORWARD WHEN THEY RUN?

Run to win: the training secrets

of the Kenyan runners

By Jürg Wirz CLICK HERE

APPROACHING THE 4 MIN MILE speed BARRIER!

2009-10-29T09:17:00.000-07:00

Wed 28th
I ran over the sandhills in the afternoon at a moderate aerobic pace for one hour and seventeen minutes.
In the evening I headed over to Dunes fitness centre to meet up with the guys and girls, for the 6.30pm speed session. There was a really good turn out which included some really quick runners, Steve Wilko was here [ sub 2 mins for 800, when fit] Steve McLean [ fresh from his mountain 2 day marathon and with a 2.17, 800 m, p.b.] and Chris Dunn who seems to be flying right now.
We all did the first effort together about 600m along the wooden board walks of the pier.
The fast guys pulled away from me, I glanced at the Garmin which showed 12 mph, I relaxed a bit thinking this was fast enough until I got more warmed up!
Once we got onto the Prom we split into two groups, the fast group decided on 8 x about 400m with a min and a half rec.
Once again the guys pulled away from me and I finished a few seconds back, but like on my Monday session I got faster on the next effort and managed to hang onto their backs, looking at the garmin showed a steady 12.7 mph. I just about kept up for the rest of the efforts as we got even faster,.
Looking at the Garmin graphs shows me hitting a max 15 mph quite a few times, whats amazing is on my own I would only reach these sort of speeds on a flat out 100. I didn't time the efforts but I reckon most were around 70 sec 400m pace or better. Training with a group makes running fast much easier, if you train on your own you really should think of at least once a week training with a group, it could take you up to the next level! =45 mins

Trade Secrets of the Kenyans, Simple strategies to train like the world's best runners.

2009-10-28T01:18:00.000-07:00

READ HERE

CLICK ON PHOTO FOR KENYAN WORKOUT

Why do runners make drivers honk like geese?

By Scott Douglas CLICK HERE

20 x 400 !

2009-10-27T02:03:00.000-07:00

20 X 400, 200 rec
A brand new challenge for me! I've run 8 x even 12 x, but 20 !!!
This was one of Pete Magill's sessions, to be run at 5k race pace [ about 10.65 mph, 5.38 pace for me] he tells you to run without timing yourself, to go on feel.
After a 10 min warm up I got straight into them, the prospect of 20 seemed very daunting!
The first couple were a bit on the slow side as I warmed up and my eyes adjusted to the dark, but soon I was getting faster and by the 10th felt quite confident that I was going to make it through. The drills seem to be working and I felt the best I've been for a long time.
I felt even better on the last ten and looking at my average pace over the efforts I look to be well under 5.30 pace, my fastest was at 5.05 pace!
10 mins easy then I ran the last 1 and 3/4 miles home at MP pace [ 2.45]
Starting to feel like I did before London, the new training seems to be working!

WHAT DOES IT TAKE TO RUN A 2.05 MARATHON?

2009-10-25T09:32:00.000-07:00

Training Log of one Robert Kiprono Cheruiyot
Marathon training:

Very interesting reading, it shows just how important the easy-mod aerobic run is [remember he can run a half marathon in 1 hour] in a well balanced training programme, also note he did only two interval session during the week.
READ MORE

My training

Following Peter Magill's advice I ran one hard and one less hard session plus a long slow run, rest of the runs at easy-mod pace. I will increase up to 10 hours running per week once I get into the new year.
Felt good most of the week until I got ill on Friday
Sun 25th
Easy run sandhills with Tess =43 mins
Sat 24th
After a stomach bug on friday I felt some what better but started to feel drained 40 mins into my long easy run over the sandhills and pinewoods, the last 2 miles felt like hitting the wall in the marathon, I guess the bug took more out of me than I thought! = 2.15
Fri rest

Nutrition for high performance sports

UNLOCKED THE SECRET TO FASTER RUNNING, REALLY!

2009-10-23T12:58:00.000-07:00

I asked Younger Legs masters coach Pete Magill why he thought my race performances were going backwards this summer, his answer not only told me why I was getting slower but how to get faster again!
Pete says; 3 hard workouts a week is absolutely insane for someone our age (I'm 48 too). I wouldn't last a month doing that. And I doubt you'd see any improvement, even in the first weeks. One hard workout, one long easy-paced run, and one less-hard workout combined with as much volume as your legs can comfortably handle is the best plan for our age. Also, we don't respond well to the excessively long tempo or the tempo runs tagged onto the end (or in the middle of) our long runs the way some younger athletes do.

One of my masters athletes who I'm currently training for the marathon called me before his half-Marathon 2 weeks ago. He was panicked because his friends told him I hadn't been training him hard enough - not enough distance and not enough long tempo, etc. I calmed him down. And he ended up running his half-marathon PR ... by 11 minutes.
Be smart. Be sensible. And good luck!!! Pete

Straight away I thought to my training for the London marathon at the start of the year.
My training in Jan and Feb was not going well, I was doing 3 hard sessions a week, at the start of March two of my friends told my they were following a Runners World training programme, THEY SEEMED TO BE RUNNING WELL SO i THOUGHT I'D GIVE IT A TRY, THE PROGRAMME WAS JUST LIKE PETE RECOMMENDS,
After 3 weeks I ran a 20 mile race and flew round running 2.05, only a few seconds off my 2004 p.b. I kept getting stronger right through April and had a very good London running just a minute and a few seconds off my time of 10 years ago.
I checked through my old training logs and found a period at the end of 2007 when I was running really well, 58.30 in a 10 mile race on a cold Nov day, a p.b. in a 8.5 hill race and lots of high placings in trail races. Again the training I had been doing had just two hard days a week and followed Pete's recommendations! This period of good running came to an end when I increased my training to 3 hard days!
So there you have it, Pete is right, I have the proof right here in my training logs!
I'm going to follow Pete's plan up to Christmas and see how it goes.
If you read in this blog that I've increased to 3 hard runs a week please remind me I'm training to go slow!

MORE GOOD TIME SPEED RUNNING!

2009-10-22T12:15:00.001-07:00

Thur
Got some really useful information from Peter Magil on why my training and racing has gone ' pear shaped' this summer, more on that later!
Easy run with Tess along the velvet trail plus Pete's running drills
= 53 mins
Wed
Location; Dunes sports centre, 6.30pm
I enjoyed myself running with the club, it turned into a really fast speed session with Chris Dunn pushing me hard throughout the run.
Once again I was amazed by the speed we reached running at 11.1 mph up the steepest part of the Selworthy road climb [ on my own I struggle to stop my speed dropping below 10 mph].max speed 13.8 mph
= 1.00

WARNING; THIS VIDEO MAY BRING A TEAR TO THE EYE!

2009-10-20T13:19:00.000-07:00

Thanks to Dr Simon for sending in the video
TEAM HOYT

SUPER FAST 400'S AND LOTS OF 'FUN'!

2009-10-20T00:56:00.000-07:00

Mon 19th
To cheer myself up after my depressing 10k performance I ran down to meet up with the guy's for one of Brian Davey's training sessions. It was great to be back hammering along the dark back roads in a fast moving group, this was Fun with a capital F!
I've really missed these sessions and have decided to do them every week through the winter, its just amazing how fast you go in a group I was regularly hitting 12- 13 mph on each effort.
max speed 14.1 mph total time 1 hour 40 mins
Shoes modified Nike Free's
Tue 20th
I've decided to just enjoy my running for abit and just run as I feel!
Enjoyed running over the sandhills with Tess before it went dark,
= 43 mins
Race Report