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HELPING PEOPLE RUN FASTER AND EASIER THAN EVER BEFORE

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RICKY'S RUNNING ROUND UP JULY 2017

July 2017

New month. New Programme. New set up.

Okay so since my last post which was not the easiest to talk about I have gone back to basics, found the fun involved in training again and started something new.

So for the past 4 weeks I’ve reverted down to 30-40 miles per week with the one quality session, this has really took the pressure off myself and now that i have set myself some new race plans i am feeling more motivated than ever.

I have had a few frustrations the past week, I decided that I wanted to jump straight into a race again. So last Sunday I planned to run the north wales trail running championships in the annual fairy freckled cow race. I had to pull these race plans the morning of as unfortunately my girlfriend had a slight nightmare coming back from London with train delays/cancellations so when she arrived back in Crewe at 3am I went to collect her, Obviously not ideal race prep. So i set my focus onto the following Tuesday where there had been a great line up set up at a 5k track race at Trafford, I’d prepped all my kit and set off to work that day with the intentions to finish at 4 to avoid peak traffic. An emergency meeting cropped up in work that delayed me until 5 which wouldn’t have given me enough time to get over, warm up etc.

So as you can imagine – A pretty frustrating time.

Nevertheless, I have now got my training schedule and race schedule in place for the rest of the year.

Training is going great, I now luckily have a great fellow athlete to do sessions with called Charlie Hulson, For anyone who hasn’t heard of Charlie – he holds a 5k personal best of 13:42 which is crazily fast.

So the next 6 months will be very interesting and with the plan in place we both should be looking at some fast times come 2018.

So Training;

Some sessions that have been ticked off the past few weeks.

Week one – 9 x 1km efforts(60) with the aim times being 3:00,3:00,2:50

Week two – 2M tempo(120) 12 x 400(60) target 66’s (120)2M tempo

Week Three -5x3x400(45) targets 65,64,63 (2min lap jog between sets)

To be brutally honest, these sessions have been hard as hell! I personally have had to push myself into a place where I haven’t been for a long time but I am absolutely loving it. A close friend/coach said to me after last weeks session that it was the first time in a long time where he’s seen me really gritting my teeth and hurting. This gives me confidence, I know where I currently am, I know where I want to be and I know what needs to be done – So It’s over to me to get it done now!

RICKY'S RUNNING ROUND UP JUNE 2017

June 2017

So my latest update;
It’s been a real crazy time these past couple of months, Some good and bad things to highlight:
Race wise has been really good – Here are some results I posted in since the road relays.
Border league race 7 – 1st, 4mile in 20:01
Wrexham 10(n.wales champs) – 1st, 53:35 – Despite running a little slower than i would’ve expected, the weather conditions were far from ideal. Blowing a gale on the day was always going to make it a lot tougher but taking into account the above race was only 2 days previous i had to be cautious that my muscles may not have fully recovered.

Chester Half Marathon – 4th 71:11

One of my target races for this year, I’d had a really good build up and had set myself a sub 70 target. The race panned out well an up until 8 mile I was on time, I kept my form but my cadence was slowing and I dropped 10seconds per mile. I’d lost contact with 2nd and 3rd and was alone with a gap back to 5th. I held it together until the final mile and then decided to enjoy my run in, smiling and waving to the crowd as the support in my local 1/2 was unbelievable.

 

It was only later on that day i’d realised id still ran a personal best.

Here’s some footage from the race.
https://www.facebook.com/ChesterMarathon/videos/1707314829283637/?pnref=story

This was ideal preparation for my upcoming mountain race trials with the strength from the mileage and then fine tuning my hill work in the final 4-6weeks.

so next up we have two trial races.
June 4th, the British uphill trials
June 18th, the British up&down Mountain trials.

Well where do I start, June 4th was a write off, I’d picked up a virus during the week leading up and it had hit me hard. I gave myself the best chance of racing by taking things easy but by the Saturday night I was still struggling. All my sinuses were blocked and I made the decision to pull out. These decisions are not easy to make but If I know I’m not 100% I won’t race, There is always another day to perform and by racing when ill will only effect the following few weeks.
June 18th – My 2 weeks of training in-between the trials had gone well, I’d received a call up to the Welsh team which was my first international this year.
The only thing that was now a problem was my hayfeaver. This is something i’d always struggled with in the summer but hadn’t really affected my performance.
This time round it has been really bad but i’d controlled it well with tablets and a nasal spray.
However, With the race being in Sedbergh on open fields and with the temperatures hitting 25+ degrees I was wary that it could affect my race.

Well it was one of the most difficult races I think I’ve ever done, from the very start i was struggling, My nose became blocked, eyes puffy and for some reason my right ear making this weird squeaking noise.
Breathing was the most difficult, I just couldn’t get enough oxygen in and my legs were filling with lactic a lot quicker than they should and i was only 2miles in. I hit the first peak and went straight into the first downhill, I was now no longer running – My legs were shot I was just trying to keep myself upright. I moved through a couple of places and then on the final downhill part of lap 1 I stopped at the bottom for a couple of seconds to take some water on board and to try and clear the sweat/pollen from my face. I set off to continue and my legs had seized, They physically would not go. My race was finished.
So unfortunately this week entails a trip to the doctors for a check up to try and find out what it is and why it’s affecting me so badly. I will keep you updated on any results incase someone suffers from similar.

I currently have no race plans for the foreseeable so I will be sitting down and pencilling these in over the next few weeks, For now I just need to get myself right and able to move forward with training before committing to any race targets.

12 stage road relays, Training plans and workouts

Okay so the road season for me is now officially over.
Its been a very good but very frustrating few months, Very consistent training and racing but the annoyance that at each of my targeted ‘big’ races the weather on the day was terrible.
The aims were to improve my road times and to be fair i gave it a good go;
5k PB 14:41
10k PB 31:11
I ran; 14:54 and 31:36 but the following races were the targets and weather wise on these days were,
Nick beer 10km – storm Doris
Armagh 5k – Wet, cold, slight wind
Trafford 10k – Chucking it down, cold.
So i will continue to focus on beating these times the next time road season comes around.To finish this years road season, we as a team Liverpool Harriers made a little history on Saturday! It’s been many years since we medalled at the English 12 stage road running champs, in recent years we have been top 10 and finished 4th a couple of times but this year we stepped up!
Despite missing a few of our top guys the team all performed solidly on the day and we finished 2nd behind Bristol and West, 3rd overall in the British Champs with Swansea taking the win in an emphatic 5minute victory.
I’m proud to be involved with such a fantastic team(Athletes, coaches, supporters) and I guarantee in the next 3 years we will take that British Crown.

Right, Im going to let you all in on my next plans.
So oner these recent years I have always been a track guy but I’m going back to my roots and this year I’ll be on the mountains, So the World and European trials are both in June and they are the aim. I last made the British teams in 2009/2010 so its safe to say making the team is an achievable target.

After a good winter with no injuries i have a solid base to work on and will revert back to my previous training techniques for the mountains.
It is not a major change, i just need to ensure i have my climbing legs ready for the trials so this means that twice a week my regular run will become a mountain run. Sessions will stay on track/road but will be of higher volume and not as much speed work.
Luckily one bonus you get from this training is your leg turnover from downhill running can be deemed as speed work.
So an average week will now look like the following;
Monday – 4mile Am, 8mile(inc2-4mile pick up)Pm(S&C session)
Tuesday – 4mile Am, Session Pm(Track,Road efforts)
Wednesday – 4mile Am, 8mile mountains PM
Thursday – 6mile/day off depending on work(S&C session)
Friday – 8mile mountains easy
Saturday – Session Track/Road efforts Am, 4-6mile Recovery run
Sunday – 8-16mile (Core session)

Weekly Mileage ranges between 60-75
My S&C sessions are very important i am wanting to build the power which i have clearly lacked in my training, this has reflected well in my races so far! I have always done core but having it regularly in my programme and also that i have an abs class on a Sunday i always ensure it gets done.
I regularly post videos on our Starting2run Facebook page so if your wanting to start something similar, head over and subscribe and you can follow them.
This weekends core class was as follows
Short warm up followed by;
Dead bugs
Seated row,
Then;
Press up position – Alt Knee tucks
Plank
Then;
Russian twists(10kg KettleB)
Crunch Cycle cross
Effort levels was the same for each set of exercises so for example:
30sec deadbugs 30seated row 30dead bugs 30seated row 30rest 30dead bug 30seated 1min recovery. Then move onto next exercises.

My next Blog is going to be about training camps, training cycles and how important they are to goal achievement. I will also find some pics from the archives about my Altitude training camp from the French pyrenees.

Altitude training camp – Font Romeu

US training camp with Mellor and Mountford ( Mellor aiming for Stanford Int, Mountford Mt  Sac, Me Fitness build)

European Mountain Champs, finished 11th O/all, Team Bronze

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