Tuesday, 24 March 2015

Foam Rolling for Runners

Monday, 2 February 2015

Ellis' 50 Miler




This year falls on what would have been Ellis's 23rd Birthday, this combined with it being the 10th anniversary of SCAT makes it a super special day in which we aim to go out in style!

Promising a very similar route to previous years, around the picturesque villages of Hertfordshire. With a good balance of open flats and gentle hills this is a perfect route for every generation, including the competitive members of the family with the opportunity to test your legs on our timed climb challenge.

This year I have been given special permission to RUN the event.  Having ridden the event in 2013, I wanted to raise the bar and end on a high.  I am hoping that this will raise awareness and help raise funds for a well deserved cause.  A big thanks goes to Billie and the Team for supporting me in this event.

If you can find some spare cash please donate to the cause on the link below:


If you want to ride the event, then the details are below:

The ride includes three official fuel stops, not to mention a number of pubs should you require some refreshment along the way. The Ellis 50 Miler is the perfect opportunity for the focused cyclist in training and those wishing to emulate Bradley Wiggins at their own pace.
Family and friends will be welcome to join us at the finishing line where they can enjoy a variety of food and drink stalls before cheering their heroes home.
The ride is held in support of the Ellis Harriet Clark Foundation and all fundraising will go to their nominated charities: Teenage Cancer Trust and the Skeletal Cancer Action Trust. Fundraising is integral to the success of the event and every penny raised in sponsorship goes towards their fantastic work.

The 4th May 2014 marks what would have been Ellis’ 22nd Birthday so you can be sure of a celebration befitting such an occasion upon completion of the challenge.

DATE:                      3rd May 2015
REGISTRATION:     7:00 – 9:00am pick up numbers on the day 
START:                    7:30 – 9:30am  staggered groups set off on first come first to set off basis.

Friday, 5 December 2014

TRX Training for Endurance Athletes

Check out this three movement sequence designed by TRX Head of Human Performance Chris Frankel for endurance athletes looking for a supplemental metabolic workout in place of a swim, bike or run. As the endurance season starts to taper off and the soggy weather creeps in, now is a great time to start working on functional strength, mobility and stability with TRX Training. - See more here



Tuesday, 21 October 2014

Sprinter vs Marathon Runner

In running, you've all seen the sprinter and the marathoner. One looks like an 80's movie character and the other like he has had too many crash course diets. They are both runners so how come they don't look alike?


Thursday, 31 July 2014

Learn the Skill of Movement

Whether you walk or run, dance or fight: movement should be fun, free and a joyous experience.

However, too many people get injured every year (around 80% of runners, for example) because of incorrect equipment and inadequate skill and strength.

The key for a long life of efficient movement involves reconnecting your brain and reconditioning your body. This is achieved by relearning the skill of locomotion by perfecting simple motor skill milestones and simultaneously, and gradually, building up adequate strength.



Tuesday, 1 July 2014

How to Brag About Doing an Ironman



Nod to Hornetjuice for this guide to bragging about Ironman.

Sign Up Phase
For most Ironman events, you have to register up to one year in advance. This gives you plenty of time to brag about doing an Ironman. During this phase, you must let all of your non-Ironman friends know that you can’t hang out with them anymore, because you just signed up for an Ironman. If you don’t have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman symbol (M Dot) on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff.

Training Phase
Training for an Ironman can be compared to having a part time job. You must let everyone you meet know this. This can be accomplished by sighing loudly at work, mumbling how tired you are because you just biked 100 miles, because you are in training for an Ironman. You can also skillfully steer the conversation with your neighbors and co-workers to your Ironman training. Here is an example:



Neighbor: “Did you hear what President Obama said this week?”
Lee: “Were you aware that President Obama is a biker? I just biked 100 miles today. I am training for an Ironman.”

Co worker: “Lee, are you working late tonight?”

Lee: “No, I have to get up early to do a 20 mile run. I am training for an Ironman.”



I even once rang my neighbor’s door and when he answered, I said “Sorry Bob, can’t talk to you now, I am training for an Ironman.”



One Week Before the Race Phase
You need to let your neighbors and co-workers know you will be gone for a little while, competing in an Ironman. Once again, you can steer the conversation to your Ironman race.



Neighbor: “Wow Lee your lawn looks great!”
Lee: “My lawn is going to look bad next week; I will be competing in an Ironman.”



Race Expo Phase
You must buy as much Ironman merchandise as possible. For years we saved our money to send both of my boys to private college, but sacrifices must be made. Both Derick and Ty will be going to junior college now. You must buy enough Ironman clothes to cover every day at work and training. You must also buy plenty of shirts for your spouse and children. They will also spread the word that you just finished an Ironman.



The Race Phase
At ironmanlive.com you can setup automatic emails and cell phone message notifications of your Ironman timing splits. You can use all of the entries in your email and cell phone address book. Include everyone regardless of whether they remember you or not. It just does not matter, because you are an Ironman.



Post Race Phase
The finisher medal can be worn for one day per the number of miles raced and everyone knows that an Ironman is 140.6 miles. So wear that medal for 141 days (always round up as opposed to rounding down your finishing time). Your children must be trained to say, “My daddy is an Ironman. He gave me this shirt. He’s an Ironman.” This must be emphasized over and over with your children. I made the mistake of not doing this after I ran the Boston Marathon, and Derick, my oldest boy, told everyone at his day care that his grandma ran the marathon. Your spouse must memorize all of your splits (swim, bike and run). You must also include transition splits as well. Instead of wearing a shirt which states, “I’m with Dummy”, your spouse will wear a shirt which says, “I’m with a stud Ironman“. All conversations must be steered to your Ironman race.

Co-Worker: “Did you hear about the new work policy?”
Lee: “Nope, I did not, I was racing in an Ironman.”

For at least one month you can say, “Well, I’m only going to run easy today, I just did an Ironman.”

When someone brings up a subject of hardship suffered, you need to remind them that you also have suffered hardship, while training for and racing in your Ironman.

Tuesday, 24 June 2014

Running Streaks Day #1

For a while now I have been looking for a new challenge to combat the Ironman blues. OK, so I have continued running and entering the odd triathlon but nothing that really pushed the boundaries again. So sitting at my desk today I decided to step up to the mark once again by doing a running streak. So what does this entail?
The definition of a running streak is: to run at any pace for a minimum of one mile per day over a period of time.
As it is my birthday, I thought it would be good to see if I can run everyday until my next birthday in one years time. How hard can that be?  Pretty hard by all accounts! I started to think about my weekly commitments and there is not a lot of time left over to grab a run, even if it is just a mile.
Well day #1 has been completed with a nice easy one miler. Didn't want to go mad and injure myself, that and I also had a fabulous meal and a little tipple.
Just need to get my plan in order and not make excuses. If Ron Hill can run everyday for over 45 years even with crutches on occasion then that is enough motivation for me to try a single year.