After last weeks stomach issues, of which I am sure was a bad attack of IBS rather than a bug, I had a great week of training, missing out interval training just as a precaution. So my first run of the week was the double run to work and back, as my training for the VLM progresses some weeks I will be doing this run Monday, Wednesday and Fridays!
Thursday nights run with the group I lead at RRR was great, the pace was bob-on 12 minute miles, the distance just right of 4.6 miles the only issue... my trusty Garmin forerunner 405. The battery died after 33 minutes even though when I left the house there was over 50% battery left. The conundrum is that I have to replenish my trainers before the VLM and the cost of replacing the Garmin is too much to think about. The watch has been erratic for the last few weeks and has now clocked over 250 hours of usage!
On Friday I had the day off work and worked on my coaching assignments and had a hill blast, my legs just seem to get stronger and stronger. I finished the run on a high and got home to get the equipment ready for the two parkrun's I support (Heaton and Oldham).
Saturday morning was cold, rainy and just a bit miserable. Stephen and I got to Alexandra park for 8:30am and met Michelle and Bill at the Lions Den. Bill set off to put the signs out and I got to work organising the volunteers, Jason from Sweatshop was on hand to distribute £15 off vouchers so we had a brief chat and I set off to warm up. Michelle was race director this week so I had the opportunity to run in the event for a change, 28 runners lined up and the start was delayed so that my Garmin could finally lock on.
The start was frantic and on the first turn I slipped on a metal grid, one hand on the floor I managed to control the fall and not get trampled by the ensuing pack. On the first lap second placed Brian Jobe harried me and I kid hear his feet crunching on the stones that make up the road surface of the park. The watch bleeped at 1 mile and had hit 5:40, a touch fast but I felt OK so carried on regardless.
Second lap I had pulled a 20 metre gap from Brian and was puzzled to see a 6:40 minute mile (watch is getting crazy) as Oldham is a 3 lapper up and down hill getting similar pace per mile is hard but 1 minute is way out.
By the final lap the lead was growing so I enjoyed the breathing space and the scenery of the woodland walk, the finish is a gentle down hill and I once again focused on the running form for sprinting and made for the finish. Reviewing the GPS data afterwards I was pleased to see that my finish although felt really fast, actually was moderately fast. Pleased, why? because it meant that I had put some effort in during the race and was not at my fastest at the end!
Today being Sunday is my Long Slow Run day and I set off on a 12 miler at a reasonable pace and chilled out. As I descended into Middleton I caught site of John O'Reilly from Middleton Harriers and exchanged "Good Morning" with him. I was going well until 9 miles when my stomach went wobbly again and my heart sank, last weeks trouble that cost me quality training time was set to ruin another week! I took time to walk it off and rang my wife to let her now my expected arrival time and that I was felling a bit sick.
Miraculously I picked up the pace and finished feeling great, weird but reassuring all same!
Next week is the end of this mesocycle and by no co-incidence the Great North West Half Marathon. Last years 95 minutes is set to be smashed, by how much who knows, I am aiming for 85 which is a big ask. If a 3:10 VLM is the target then the GNW half will tell me where I am at! The week after is the Silverstone half and my plan is to run that at Marathon pace... whatever that will be :s
Next weeks blog entry will be all about the GNW I am sure.
Laters
Mark
Sunday, 20 February 2011
Sunday, 13 February 2011
Self coach advice hard to take?
After a week of good training, intervals, 2 x double runs to work and so on; the week has ended badly. A stomach complaint made me abandon my run home from work with just a couple of miles to go. A hasty phone call home to wife was made and I rested outside the 'Rose of Lancaster' pub. The run had started well 8:00 min/mile pace then 8:15 8:30 9:00 9:30 the last mile the urge to be sick unbearable. As I rested, Bryan Lawton our club chairman drove past, I was too ill at the time to respond with words!
Saturday morning I managed to roll out to Oldham parkrun and race direct a fun event!
It was a mental arithmetic exercise to sort the results as some tokens were handed out in a wrong order! After that it was back to bed for me.
When I woke on Sunday the stomach ache was still there and any hope of a 10 miler were gone.
As I write this blog, I contemplate ironing, stretching and a disappointing end to the week; I look forward to the Great North West Half marathon in two weeks... Gotta get a long run in before then!
Saturday morning I managed to roll out to Oldham parkrun and race direct a fun event!
It was a mental arithmetic exercise to sort the results as some tokens were handed out in a wrong order! After that it was back to bed for me.
When I woke on Sunday the stomach ache was still there and any hope of a 10 miler were gone.
As I write this blog, I contemplate ironing, stretching and a disappointing end to the week; I look forward to the Great North West Half marathon in two weeks... Gotta get a long run in before then!
Tuesday, 8 February 2011
Great result at Dewsbury 10K
The preparation for the Dewsbury 10K went well and Royton Road runners turned out in mass (40 runners).
I warmed up with a jog to the start and a few dynamics stretches but if the truth be told I could have done a better warm up. Yet again the weather was cold, nowhere near like the big freeze of last year, wind was the big news with estimates of a 30 seconds average cost to race potential (Post race discussions).
I originally lined up 3 rows from the front but by the time we had shuffled the 20 feet to the actual start I was about 8 rows back! So when the gun went I did the usual zig-zag sprint start and when the watch bleeped "Mile 1" the reading was 5:34 and I mentally kicked myself, the target was 6:05 so my old enemy the fast start struck again.
I looked at my watch at 9 minutes to make note of when my chest was about explode! The desire to give up right then with view that I ruined my race was most prevalent, but you can never give up, Ron Hill's words from last week ran through my head and pushed on to the 5K turning point.
Tracking a runner that overtook me soon after the turn we approached the water station, Ron's voice rang in my mind again "Stopping for water costs time and drinking from cups means you gulp air which restricts lung capacity" true enough I grabbed a cup, barely got a drink and gulped a load of air! Looking up the road the runner I was tracking was now 20 feet ahead and I never caught up :(
Thankfully the second half of Dewsbury is downhill (Its an out and back) which helped balance out the strong head wind that everybody commented on post race. With 400 metres to go I got my coaches head on and confronted my "Central Governor". I picked my pace up and focused on beating the runner in front of me, adjusted my running style to match the technical sprinting model and blasted past the runner and made up 15 feet on another runner, almost catching her at the line!
My reward was a shiny new PB of 38:49 and I was the third Royton Road runner back which awarded us 10th team!
Two weeks to the great north-west half marathon and the road to the VLM marches on!
I warmed up with a jog to the start and a few dynamics stretches but if the truth be told I could have done a better warm up. Yet again the weather was cold, nowhere near like the big freeze of last year, wind was the big news with estimates of a 30 seconds average cost to race potential (Post race discussions).
I originally lined up 3 rows from the front but by the time we had shuffled the 20 feet to the actual start I was about 8 rows back! So when the gun went I did the usual zig-zag sprint start and when the watch bleeped "Mile 1" the reading was 5:34 and I mentally kicked myself, the target was 6:05 so my old enemy the fast start struck again.
I looked at my watch at 9 minutes to make note of when my chest was about explode! The desire to give up right then with view that I ruined my race was most prevalent, but you can never give up, Ron Hill's words from last week ran through my head and pushed on to the 5K turning point.
 |
| The last road-bender Photo by Ray McBride |
Thankfully the second half of Dewsbury is downhill (Its an out and back) which helped balance out the strong head wind that everybody commented on post race. With 400 metres to go I got my coaches head on and confronted my "Central Governor". I picked my pace up and focused on beating the runner in front of me, adjusted my running style to match the technical sprinting model and blasted past the runner and made up 15 feet on another runner, almost catching her at the line!
My reward was a shiny new PB of 38:49 and I was the third Royton Road runner back which awarded us 10th team!
Two weeks to the great north-west half marathon and the road to the VLM marches on!
Thursday, 3 February 2011
Run in England workshop with a cool race the following Day
The highlights of last week were Saturdays RiE workshop organised by Tina Beresford, the day was split into presentations in the morning and a talk by Dr Ron Hill MBE in the afternoon. On the Sunday was the Pennine Bridleway relay (PBR) race, Royton did very well especially for our first attempt.
Peg Wiseman took us into Phillips park, her demonstration of the 3-2-1 programme was very interesting and I definitely have ideas for "Run at Work" (which I have already discussed with HR!). The basic idea is that you can map out distances of 3 mile, 2 mile and 1 mile, or 3Km etc, even 300m, 200 and 100. You then set goals for runners to aim for, this can be further expanded to run at effort 3 (jog), effort 2 (moderate) and then level 1 (Eyeballs out). Another take is to do 1, 2 and 3 minute efforts, so this way you can make fun, useful running sessions even in a 30 minute lunch window!
The afternoon chat with Ron Hill was a treat and being sat on the front row meant I got the first question in after he talked about his life story. Ron has given an interview to marathontalk.com which the first part was aired last week, so hearing his life story in the flesh made it even more interesting.
Sunday saw the race of the winter which Des Thorpe managed the Royton Road Runners to 23rd and 40th (vets team) which for our first attempt was extremely good. My partner for leg 5 Mike Harrison did very well not to swing for me as I pushed him to the limit, up Rooley Moor road. This steep hill goes on for a mile or two, followed by a very steep downhill which is over very soon. In our recce run a few weeks ago Mike was happy with 1hr 25 and quoted "1hr 20 will be good" on the day. A few weeks before that on the first recce, Bryan Lawton was confident that we could go for 1hr 15 so I set my sights on the ambitious target. We were jubilant at the finish line as I announced to Mike that we had completed the leg in 1hr 14 and 17 seconds.
Imagine my surprise to see a number of runners who had taken part in the race on Sunday down at the track on Monday evening. This being my 4th supervised coaching session I had planned a pyramid session and Brian Moore was relieved to hear that there was only 1 set to do! Even I am not that cruel and the nights are still very cold so we got them all warmed up and on their way. Richard was very impressive and blasted 13 seconds on the first 100 metres, and the same again on the last rep!
I had to switch my Wednesday run to work (and back) to Tuesday as I had to travel to Birmingham on Wednesday. I opted to do the run on Tuesday as any later in the week might leave my legs tired for this Sunday's Dewsbury 10K. I am very much hoping for a PB on that race and resting my legs after the PBR just a few days ago is the best option. I usually run quite a bit slower on the run home but this week I was just a bit slower on average, which bear in mind going to work it is downhill and obviously uphill coming home.
I cannot wait for the spring and the light mornings, the running to work may well be carbon free but you don't half breathe plenty of carbon from queueing cars and filthy lorries. So when the light returns I will be switching to running on the canal towpath... fresh air and bumps the route from 7 miles to 8... win, win , win
Peg Wiseman took us into Phillips park, her demonstration of the 3-2-1 programme was very interesting and I definitely have ideas for "Run at Work" (which I have already discussed with HR!). The basic idea is that you can map out distances of 3 mile, 2 mile and 1 mile, or 3Km etc, even 300m, 200 and 100. You then set goals for runners to aim for, this can be further expanded to run at effort 3 (jog), effort 2 (moderate) and then level 1 (Eyeballs out). Another take is to do 1, 2 and 3 minute efforts, so this way you can make fun, useful running sessions even in a 30 minute lunch window!
The afternoon chat with Ron Hill was a treat and being sat on the front row meant I got the first question in after he talked about his life story. Ron has given an interview to marathontalk.com which the first part was aired last week, so hearing his life story in the flesh made it even more interesting.
Sunday saw the race of the winter which Des Thorpe managed the Royton Road Runners to 23rd and 40th (vets team) which for our first attempt was extremely good. My partner for leg 5 Mike Harrison did very well not to swing for me as I pushed him to the limit, up Rooley Moor road. This steep hill goes on for a mile or two, followed by a very steep downhill which is over very soon. In our recce run a few weeks ago Mike was happy with 1hr 25 and quoted "1hr 20 will be good" on the day. A few weeks before that on the first recce, Bryan Lawton was confident that we could go for 1hr 15 so I set my sights on the ambitious target. We were jubilant at the finish line as I announced to Mike that we had completed the leg in 1hr 14 and 17 seconds.
 |
| Mike is on the right and worked very hard throughout the race, picture taken by: Sportsunday.co.uk |
Imagine my surprise to see a number of runners who had taken part in the race on Sunday down at the track on Monday evening. This being my 4th supervised coaching session I had planned a pyramid session and Brian Moore was relieved to hear that there was only 1 set to do! Even I am not that cruel and the nights are still very cold so we got them all warmed up and on their way. Richard was very impressive and blasted 13 seconds on the first 100 metres, and the same again on the last rep!
I had to switch my Wednesday run to work (and back) to Tuesday as I had to travel to Birmingham on Wednesday. I opted to do the run on Tuesday as any later in the week might leave my legs tired for this Sunday's Dewsbury 10K. I am very much hoping for a PB on that race and resting my legs after the PBR just a few days ago is the best option. I usually run quite a bit slower on the run home but this week I was just a bit slower on average, which bear in mind going to work it is downhill and obviously uphill coming home.
I cannot wait for the spring and the light mornings, the running to work may well be carbon free but you don't half breathe plenty of carbon from queueing cars and filthy lorries. So when the light returns I will be switching to running on the canal towpath... fresh air and bumps the route from 7 miles to 8... win, win , win
Sunday, 23 January 2011
Another busy week, ends in a great weekend!
Monday saw my second coaching session at Kingsway track, I had not managed to scare off all the previous weeks athletes! I set the session to follow on from the 10 x 400m last week, with a 4 x 800m effort.
My Run in England (RIE) group was down in numbers and they joined RIE leader of the year Amanda Thirsk for the second week in a row. This week they were doing speed work and the stories of tired legs haunted me at the Royton Road Runners (RRR) AGM on Friday (more on the AGM later).
My athletes that I coach did well in the track session, Colin showing yet again that his running style is very good and even paced (Clearly the fastest runner in the group). John is doing much better than expected, his multiple injuries from an accident 6 months ago (Not his fault, idiots on a motorbike crashed into him) are starting to ease allowing him to get back into training properly.
On Tuesday I had no time to get to the track for my interval session so I used the training feature on my Garmin 405 watch for the first time. It works a treat allowing to you program a warm up in either time or distance, Interval distance/time, number of reps and finally a cool down. It really is cool and is the next best option to having a coach (Though won't be out of coaching work as a result, me thinks). One downside to interval training is finding flat bit of pavement to use, to which my choice of "Broadway" and its smog filled traffic jams... not good when your lungs are craving oxygen.
Wednesday saw my inaugural carbon free commute to work... and back. I have run home from work (just 7.1 on the road, 8 using the canal tow path route) plenty of times but now I have a locker at work and the shower is not great but works! So Wednesday's are now a double run day... super fun!
Thursday I had just one runner to coach from the RIE group so after the session I had quick sprint home to get the legs ready for Saturdays parkrun.
Friday was the AGM for Royton Road Runners and the evening had the usual features, opening speeches, committee swearing in, finances (given by Ray Shaw who stood down after many years fabulous service) and then onto club matters. I was invited to give an update on my coach training progress which I duly did and regained my seat! Not long after I offered to look into the issue of group leaders, which Eileen raised at the AOB section. There have been rumbles about how groups have lost leaders and of particular interest to me is that base group is in danger of having no permanent leader, my RIE group is training to join the base group so It certainly needs addressing. Following the meeting most of the team taking part in the Pennine Bridleway race had a meeting, which I had to dragged away from giving marathon advice to Anne! The meeting was much needed to finalise the plan and Des Thorpe is doing a sterling job as team manager.
So Saturday was set to be the first test of my legs as my marathon training begins in earnest. I wanted a PB on the Heaton parkrun which has been 19:27 then a few months later 19:26 and then 19:25 a month or so ago. My target was 19:00 which although ambitious, my last effort of 19:25 was not pushing it hard and my training has been progressing well. So as I overtook Graham Chesters (who to be fair has been putting severe miles in recently) around the lake, I kept pushing to the end of the course. Crossing the line the encouragement from Rick and Clare who were doing the timing as usual was great. Stopping my watch and seeing 19:00:26 was a great surprise, followed by a sensation to gag from the huge effort on lungs on a cold winter morning.
This busy week was rounded off with and endurance coach conference in Cumbria, Colin attended (even being good enough to drive us) and as he is a physio (www.physio-matters.org) the afternoons Strength and Conditioning demonstrations by Ruidi Farquharson was of great interest. The mornings session was led by David Lowes who gave a great insight into the training requirements for athletes as winter changes to summer.
His vast experience as a top athlete and as coaching editor at Athletics Weekly (The UK's weekly bible for athletics) was great to listen to.
Once home I went out for a quick 2.8 mile dash and I was surprised how fresh my legs felt, but my tea was going out so had to keep the session short..... well man needs to eat don't he!
Next week is going to be focused on the Pennine Bridleway relay race which the GPS puts my leg at 9.6 miles but is actually 10.5 (the big hill skews the data on the watch) My key race of the winter is the Dewsbury 10K the week after so I hope the legs keep good!!!
Catch you later
Mark
My Run in England (RIE) group was down in numbers and they joined RIE leader of the year Amanda Thirsk for the second week in a row. This week they were doing speed work and the stories of tired legs haunted me at the Royton Road Runners (RRR) AGM on Friday (more on the AGM later).
My athletes that I coach did well in the track session, Colin showing yet again that his running style is very good and even paced (Clearly the fastest runner in the group). John is doing much better than expected, his multiple injuries from an accident 6 months ago (Not his fault, idiots on a motorbike crashed into him) are starting to ease allowing him to get back into training properly.
On Tuesday I had no time to get to the track for my interval session so I used the training feature on my Garmin 405 watch for the first time. It works a treat allowing to you program a warm up in either time or distance, Interval distance/time, number of reps and finally a cool down. It really is cool and is the next best option to having a coach (Though won't be out of coaching work as a result, me thinks). One downside to interval training is finding flat bit of pavement to use, to which my choice of "Broadway" and its smog filled traffic jams... not good when your lungs are craving oxygen.
Wednesday saw my inaugural carbon free commute to work... and back. I have run home from work (just 7.1 on the road, 8 using the canal tow path route) plenty of times but now I have a locker at work and the shower is not great but works! So Wednesday's are now a double run day... super fun!
Thursday I had just one runner to coach from the RIE group so after the session I had quick sprint home to get the legs ready for Saturdays parkrun.
Friday was the AGM for Royton Road Runners and the evening had the usual features, opening speeches, committee swearing in, finances (given by Ray Shaw who stood down after many years fabulous service) and then onto club matters. I was invited to give an update on my coach training progress which I duly did and regained my seat! Not long after I offered to look into the issue of group leaders, which Eileen raised at the AOB section. There have been rumbles about how groups have lost leaders and of particular interest to me is that base group is in danger of having no permanent leader, my RIE group is training to join the base group so It certainly needs addressing. Following the meeting most of the team taking part in the Pennine Bridleway race had a meeting, which I had to dragged away from giving marathon advice to Anne! The meeting was much needed to finalise the plan and Des Thorpe is doing a sterling job as team manager.
So Saturday was set to be the first test of my legs as my marathon training begins in earnest. I wanted a PB on the Heaton parkrun which has been 19:27 then a few months later 19:26 and then 19:25 a month or so ago. My target was 19:00 which although ambitious, my last effort of 19:25 was not pushing it hard and my training has been progressing well. So as I overtook Graham Chesters (who to be fair has been putting severe miles in recently) around the lake, I kept pushing to the end of the course. Crossing the line the encouragement from Rick and Clare who were doing the timing as usual was great. Stopping my watch and seeing 19:00:26 was a great surprise, followed by a sensation to gag from the huge effort on lungs on a cold winter morning.
This busy week was rounded off with and endurance coach conference in Cumbria, Colin attended (even being good enough to drive us) and as he is a physio (www.physio-matters.org) the afternoons Strength and Conditioning demonstrations by Ruidi Farquharson was of great interest. The mornings session was led by David Lowes who gave a great insight into the training requirements for athletes as winter changes to summer.
His vast experience as a top athlete and as coaching editor at Athletics Weekly (The UK's weekly bible for athletics) was great to listen to.
Once home I went out for a quick 2.8 mile dash and I was surprised how fresh my legs felt, but my tea was going out so had to keep the session short..... well man needs to eat don't he!
Next week is going to be focused on the Pennine Bridleway relay race which the GPS puts my leg at 9.6 miles but is actually 10.5 (the big hill skews the data on the watch) My key race of the winter is the Dewsbury 10K the week after so I hope the legs keep good!!!
Catch you later
Mark
Sunday, 16 January 2011
Last recce run of the Pennine Bridleway relay race
It has been a mad couple of weeks and the marathon training is in full swing, with my first early morning run completed and a planned double run on Wednesday! I wouldn't normally have to train outside my comfortable hours but the coaching work is proving a difficult balancing act.
So Mondays I coach at 7:00pm and will do some fartlek in the time before the runners turn up. Tuesdays are my regular interval sessions at the Track, Wednesday's normally is a rest day but now I will run to work and run home... some weeks anyway!
Thursdays I will continue to train the Run in England group on their programme from 3 miles to 6 miles.
On Fridays I will rest if taking part at Heaton parkrun on the Saturday, otherwise it is running home again (later in the programme running to work as well). Which leaves me with a long run every Sunday
Last week saw my first real world trackside coaching, all went well even though it was freezing rain and I am sure I made plenty of mistakes, but the mentor coaching feedback was good and I know where to focus on this week!
My next race will be the Pennine Bridleway relay race (30th Jan) I am will be on the last leg, paired up up with Mike Harrison. Mike trained with Des Thorpe (Team Manager) and I today and did very well.
One week later is the first road race in the club championship, the Dewsbury 10K and as it is a fast out and back course I am hoping for a PB!
So Mondays I coach at 7:00pm and will do some fartlek in the time before the runners turn up. Tuesdays are my regular interval sessions at the Track, Wednesday's normally is a rest day but now I will run to work and run home... some weeks anyway!
Thursdays I will continue to train the Run in England group on their programme from 3 miles to 6 miles.
On Fridays I will rest if taking part at Heaton parkrun on the Saturday, otherwise it is running home again (later in the programme running to work as well). Which leaves me with a long run every Sunday
Last week saw my first real world trackside coaching, all went well even though it was freezing rain and I am sure I made plenty of mistakes, but the mentor coaching feedback was good and I know where to focus on this week!
My next race will be the Pennine Bridleway relay race (30th Jan) I am will be on the last leg, paired up up with Mike Harrison. Mike trained with Des Thorpe (Team Manager) and I today and did very well.
One week later is the first road race in the club championship, the Dewsbury 10K and as it is a fast out and back course I am hoping for a PB!
Monday, 3 January 2011
A New Year and the hard work continues
Happy New Year to everyone, I hope your new years resolutions are related to improving your fitness in some way!
I just squeezed a couple of runs in before the end of 2010 to record 1001 miles! compared to the 350 miles in 2009 that was quite a jump, with 2 marathons planned this year I might hit the 1500 miles mark.
I did manage to get a photo from the Hot Toddy race last week, in the shot you can see Colin who I will be coaching in the next few weeks he did of course overtake me later in the race...
The "Joe Salts New Year Awakener" race went well and I finished 17th out of 120 which with the level of training in the last few weeks I am pleased with. The race is multi-terrain and the up-hill, off road section was very slippy, to see the race profile hopefully you can access it here
Garmin Data for the race
Nick Walsh was taking pictures visit the Rochdale Harriers website for all his pictures, he even managed to get one of me : Nick Walsh's Gallery of the race pictures
The next day was a rest day, well I say rest, in actual fact I was on a coaches physio course. It was designed and delivered by Dave O'Sullivan who is the physio for Leeds Rhinos Rugby Union and Andy Peacock, personal trainer and owner of the warehouse gym in Honley, Holmfirth. There were around 10 coaches some from Holmfirth Harriers and the day went through how to test runners fitness to run, then using foam rollers to massage key muscles. The main part of the morning session focused on Active Isolated Stretching techniques, which having practised today I hope to master quickly!
To see more info on Dave O'Sullivan check his website out www.prosportphysiotherapy.co.uk
Andy Website is www.warehousefit.com
This week sees the return to club training and it will be nice to see the folks at RRR after the Christmas break.
On Saturday I will be on Day three of the Coach in Running and Fitness award which brings me that bit closer to the next level in the UK Athletics coaching pathway.
I just squeezed a couple of runs in before the end of 2010 to record 1001 miles! compared to the 350 miles in 2009 that was quite a jump, with 2 marathons planned this year I might hit the 1500 miles mark.
I did manage to get a photo from the Hot Toddy race last week, in the shot you can see Colin who I will be coaching in the next few weeks he did of course overtake me later in the race...The "Joe Salts New Year Awakener" race went well and I finished 17th out of 120 which with the level of training in the last few weeks I am pleased with. The race is multi-terrain and the up-hill, off road section was very slippy, to see the race profile hopefully you can access it here
Garmin Data for the race
Nick Walsh was taking pictures visit the Rochdale Harriers website for all his pictures, he even managed to get one of me : Nick Walsh's Gallery of the race pictures
The next day was a rest day, well I say rest, in actual fact I was on a coaches physio course. It was designed and delivered by Dave O'Sullivan who is the physio for Leeds Rhinos Rugby Union and Andy Peacock, personal trainer and owner of the warehouse gym in Honley, Holmfirth. There were around 10 coaches some from Holmfirth Harriers and the day went through how to test runners fitness to run, then using foam rollers to massage key muscles. The main part of the morning session focused on Active Isolated Stretching techniques, which having practised today I hope to master quickly!
To see more info on Dave O'Sullivan check his website out www.prosportphysiotherapy.co.uk
Andy Website is www.warehousefit.com
This week sees the return to club training and it will be nice to see the folks at RRR after the Christmas break.
On Saturday I will be on Day three of the Coach in Running and Fitness award which brings me that bit closer to the next level in the UK Athletics coaching pathway.
Subscribe to:
Posts (Atom)