I have just been informed I have a Heart Murmur, which I am informed not to worry about, but I have to go & have it checked out. This is probably another reason also for my loss of form.
I know at least one runner who as got a murmur, & runs OK.
I wonder if its a problem brought on by strenous exercise? any info would be a help.
Sunday, November 12, 2006
Wednesday, November 08, 2006
My Personal Tips For The Runner.
2006 Tips Of long Distance Runner Tony Hillier Aka BillywhizHillier:
Not in any particular order. Just my tips, to help with the real training.
1. Distance running is not about speed. You need to build up your stamina, physical Strength ; mental strength, over a long period. Long distance running is about anaerobic training (storing the oxygen in your system). Jogging. That’s how you get the saying 2nd wind, you will find it takes you age’s to get you breathing down, usually about 2mls for the new runner. I remember when I first started running ; finally got up to 20 minutes running, I could not get past this ; was still breathing heavy until someone suggested that I push on for another 10 minutes so that I would run my last 10 minutes with my 2nd wind, I improved from that moment on.
2. All the above come from consistent steady distance runs of mixed mileage; course’s:
For a novice runner you need to start by running for as long as you can at a slow
Jog, your first goal will be for 10mins,; increase this by 5-10 mins over a period of time to 1hr. Every 10mins as a guide is 1ml. So when you run for 1hr you have run 6mls.
Get a program from a running book or from an experienced runner. You need at least 4 runs a week with one longer run than the others, so for example for the M/C fun run a week could be like this: 2 runs of 30mins, 1run of 45-50 mins, 1 run of 1hr-1hr 20mins.
Always remember it is a long slow process, so be patient. Most serious athletes train for a specific race for 12 weeks anything in between is just training. Choose regular different run’s so you get use to them. Try to implement at least one hilly run.
Try also to get out in the country or on a canal away from the traffic and the public.
Get a goal to aim for either to get your weight down, just to get fit or best of all a race.
If you decide on a race choose a low mileage one first and just train to finish without stopping, then on your 2nd attempt you should aim at improving your time for the race. If you run in a group try to run to the slowest runner. Never get involved in racing each other, it is only training. Wait for the race.
Try to keep a diary with as much info as possible, especially the time of your runs so you can see your improvement.
3. You will never run fast if you cannot run slowly, so you do LSD running (long Slow Drag). As the strength; confidence grows you will find that you will run the distance faster.
4. Its all about even pace running. Even in a race, although the first mile of a race will be too fast, you will need to settle down to even pace running. Experience will tell you the difference in slow, steady and fast running.
5. Always try to run well at the end of the run no matter how bad you feel or what distance you have run. Rule of thumb is to run as fast as you set off or faster at the end of the run.
6. Learn good posture as soon as possible. Keep these ideas in your head and try to practice them:
a. Keep your head up, all runners tend to drop their head to the floor, but keeping your head up opens up your windpipe; stops your shoulders tightening up.
b. When you are struggling you tend to try harder, creating a bad knock on effect where you will go even slower or struggle even more so do this instead: .
c. If passing a shop window, try to have a look at yourself to see your posture and try to see if you could improve it.
Use the word RELAX when you are struggling, I don’t mean slow down, just mentally ease off and get yourself into a easy run again, it may only last a short while, you may have to do it again but it will help. Do not run with headphones, you need to feel your body’s demands.
c. Ease off you stride when you start to climb, but try to keep same pace using smaller strides. (Pitter Patter) Work enough to get you up the hill, also breath more, there is no shame, its not a sign of being unfit, ( I have taken many runners up hills, you can’t hear them breathing they think its showing them up, so I tell them to breath more.) you need more air going up hill. Lean slightly into the hill. Also try at the top of a hill instead of resting to recover just push for a extra couple of yards before you ease off, this is good practice because in a race you may just get a yard in front of anyone you are competing against.
d. Food while on the run: Air is the food whilst on the run. Always remember to take in as much air as you can it’s the food of your blood, you need to store the oxygen so the more you breath the more oxygen you take in. You should try draw it right down to your stomach very few people use the bottom half of their lungs.
e. Try this imagine: Your legs are the front legs of a horse, your upper body is the rider sat up straight, this is a very good posture to run.
f. Try when you are running well to get on a level stretch say on a canal, try to throw your feet forward this will eventually give you a good stride which is what you want. This is very hard to do & takes a lot of practice. Most new runners & long distance runners get into a jogging gait which is ok but just think if you could increase your stride how much more ground you could cover easily.
g. Try when you are going well or at the end of a run to increase pace, to put you your arms at the side of the body gently swing them to fro, this will make your legs pick up pace. Try to watch a marathon study the top runner’s styles.
7. Pain. Running is all about pain the worst is the mental pain, this is the most important to work on. The mind is the most important part in your training, you can be the fittest runner around but if your mind is not in control you have no chance. The strong mind tells you to keep it going no matter what, that’s why you do the long runs. Here is a example of mind strength, there will come a time when your body is begging to stop, you have awhile to run, the mind takes over, it’s a out of body experience, where the mind is all above you accessing you body, telling it how to respond and if you have done the training it should be stronger, it will get you through this very bad patch. I have had lots of these, and I have lots where the body as won, this is the worst because there is nothing worst than failing.
For example going up a very steep hill having to stop halfway up, this breaks you mentally.
8. Diet. A very hard subject, best left to the individuals tastes. But one rule is try to eat at least 3hrs before a run or not at all. Don’t forget be careful about dieting because running takes a lot out of you. Fluid is very important.
Energy is a myth in my opinion, you usually have to train even when you are tired or don’t feel like it, always remember you get nothing for nothing in this sport, a lot of it is just simply repetitious back to back running depending on how much you want from it. I eat very well especially between runs, but I eat what I like.
Someone once said to me let your body tell you. That is rubbish because I would never get out and run. What is best to do is chose your easy hard days commit yourself to them.
9. Leg soreness. Running makes your leg muscles stretch, so after a run as the muscles go back to normal you get leg soreness because all the lactic acid and waste are like bubbles in between the muscle’s. You should jog lightly after or do a load of stretching, but you will always be too knackered for that. A very good runner I knew always spent at least 20mins stretching after a run. I personally take an Aspirin or Nurofen after a long run, this is recommended by the famous Ron Hill.
I did get away with it because I use to do 2 runs a day therefore keeping my leg muscle’s stretched.
I remember a very good runner listening into a conversation I was having about leg soreness especially after a marathon, When we talked about how hard it was to walk down stairs he could not believe it, he thought he was the only one like this. No we all suffer.
10. Stretching. Very important but needs a bit of extra time before after a run, so it tend’s to get neglected. So try to do your stretching in between runs to stay flexible.
Read a good running book, or Running magazines for the best ones stretching exercises. And of course books are good for running schedules other running tips.
Injuries will occur, but knowing what is a bad one one that you can train with takes experience, ask for advice. Heat cream is a big help massage after or in between sessions is excellent but very expensive. Be very careful if you DIY massage. But do try to learn the basic of massage.
2013
Something about my Running years
From Salford Harriers Website Diarys 2013:
PROFILE AND INTERVIEW WITH TONY
HILLIER.TONY IS A LOCAL AND SUCCESSFUL V65 RUNNER WHO RUNS FOR
EAST CHESHIRE. SEEN AT ALMOST EVERY LOCAL RACE WHETHER IT BE ROAD, X/C
OR TRAIL. I WANTED TO TRY TO FIND OUT HOW TONY IS STILL SO COMPETITIVE,
PASSIONATE AND DEDICATED TO A SPORT HE STARTED ALMOST 30 YEARS AGO
My Name is Tony Hillier (Aka Billywhizhillier) born 3rd July 1947.
I was asked by Albert to do a profile of my running regime.
I have decided to try write it to help the new novice runners of today, who seem to have very little help advice.
A very lot of new runners I notice stick at 5k run because they lack confidence guidance, to do more. I hope this helps others to
improve and keep the running fraternity alive well.
In 1984, after giving up smoking in 1983 and putting on weight, I saw a work colleague running on the roads, and I thought I would like to try that. Except for the time when as a 9yr old I ran around a small village green, I had never run since.
On 18th April 1984 at the age of 37, I started off by jogging as far as I could and then walking back home, half a mile was my first run.
I slowly got my mileage up to 3mls (5k), so I could run for long distances, in a relative short time.
My 1st problem was to only get to 1.5mls and return, 3mls in total, I could not get past this, but I was told to push an extra mile on the outward run, then return, I suddenly realised what 2nd wind was on the way back.I progressed rapidly from this point.I did get into the then bad habit of mega
miles, getting to 50mls plus per week quite quickly.
I decided to do the Bolton Marathon (Pony), (in 1980’s the Marathon boom was on and you could run a marathon almost every month throughout the country.) I increased my weekly mileage and ran long weekend runs (LSD) 15-20 miles every weekend for the Bolton Marathon. I found I had a
strong mental attitude.After doing my 1st Marathon The Bolton “Pony” in 3hrs 41mins, I decided to take running more seriously.
So I joined a local running club “East Cheshire Harriers” to improve my running.
This was an eye opener but you had to start somewhere and fortunately the group of runners always had someone to run with slower runners like myself. One of the first runs I did with the group from ECH was to run and watch the Tour of Tameside and cheer on any club members running, I
was so fascinated with it I decided I would run it the following year.
1985 saw me doing lots of races, nearly every weekend. My 1st lesson I learnt in races was, Do your own running, unless you are coaching someone. Everyone runs differently. My 2nd lesson was learning about yourself and how to pace the race.
1985 saw me do another 3 attempts at Marathons, trying to break the 3hr barrier: Stockport Daffodil 3hrs 02mins, Manchester Piccadilly 3hrs 08min,
Bolton Pony 3hrs 04mins, Also did the Tour Of Tameside for the first time, 6 races in 7 days, total mls 52, in a time of:5hrs 40mins 18secs.
In 1986 I decided to do only one marathon this year with a second attempt at the Challenging “Tour Of Tameside”.
I ran the new Piccadilly Marathon which joined up with the Bolton Pony Marathon, and I finally got under 3hrs for the 1st time.
Piccadilly/Bolton Marathon. 2hrs 58mins 01sec. I had done “Tour” pre marathon in:
5hrs 31mins 51secs.
After this achievement I started doing interval session with a good coach at ECH, Harry Kelly. I trained with him 5 days a week, plus my own high mileage runs. Harry’s intervals were on tempo running with a very short recovery. I still personally think this is the best way to do intervals.
We did:Intervals twice a week, 1hr 30min per session. Hill Reps 2hrs, Step reps 1hr, Gym session 1hr After this getting under 3hr for a marathon became the norm. My best being London 1989: 2hrs 52mins 46secs.
Basically massage should be gentle using baby lotion, aromatherapy oils, or mild heat cream, all these can be mixed together. Rub oil on hands and gently push up towards heart and return without pressure to the beginning.
Although I never reach the elite times, I had very good consistent race times. My best achievement other than breaking the 3 hour marathon:
Beating the train, in the 14ml “Race The Train” twice. My pb for this race: 1:40:31.
I will finish off my Profile by saying now at 65, I still love running, I love to still compete and try very hard to maintain good race times.
When you get older your heart rate slows, so you end up running harder, hurting more and getting slower time. You have to come to terms with this.
There are still a few very good Vets around but we are dwindling fast.. I do hope this helps to show that anyone with tenacity and commitment can pursue a good level of fitness, and do longer runs. Run slower on the longer runs not fast.
I am at present involved with Sweatshop Hyde SRC ( Sweatshop Running Community) runs Monday and Wednesdays. 5k and 10k improver
groups
I have been encouraging the 5k group to get fit enough to move up to the improver 10k group, with some very good success.
Q1.P.B.s
10k. 35:45
7ml. 41:01
10ml. 58:49
Half Marathon. 78:50
Race the Train. 14mls. 1:40:41
Marathon. 2:52:46
Q2.Achievements(any you think)
My marathon best of 2:52:46
Beating the train twice, in “ Race The Train” 14ml race. A Very tough race.
Doing 13 “Tour of Tameside” 52ml challenge.
Q3.People that know you will know your almost at every local race in the area, including the X/c series. What is it that keeps you so motivated and passionate about running, I love and always have enjoyed racing. My main motivation use to be to try and PB every race, but now it is staying
at a good level of fitness for my age, and helping others to improve at this sport .
Q4.Its almost 30 years since you took up running locally, what do you see as being the biggest changes over the years.
Less road races, now it’s mainly tougher off road runs. Running boom of the 80’s took a big dip, but it seems now to be back on the up again.
Lots more lady runners, and all at a very good standard, years ago you would only have one or two good lady runners around you, now nearly every other runner around you is a lady, and all very competitive. Newer runners do too much on a treadmill, instead of miles on the roads.
Not enough advice given out by other runner’s and too much emphasis on speed instead of slower longer runs and recovery.
Q5. You have mentioned Tour Of Tameside. As well as this event is there other races you wished still existed and why?
I miss the local road races, there were lots of them and you could redo them to see if you could beat your time.
My list of local runs I still wish were going are: Hyde 7ml, Marple 7ml, Glossop Half, Tame Valley 8ml trail, ECH Half and the 7ml, Werneth Low Half, Autumn Leaves Half (Saddlworth). Saddleworth 3 day event. PS I believe a new Tour Of Tameside is to restart 2014.
Q6.If you could recommend one race everyone should do, what would it be and why?
Definitely the 14ml “Race The Train”. Or even the 10k “Race The Train.” The 14ml event is the ultimate challenge, not only 14mls of undulating trail, fell and climbs, you have the added pressure of trying to beat the train in 1hr 45mins
Q7. What is a typical weeks training/racing like for yourself.
I used to do 60ml running and 20-25mls of intensive training, 80ml per week, I miss the intensive training now, body can’t cope.
On top of my weekly mileage runs I did:
Sun. 2hrs hill reps short interval runs, with short recovery,
Mon. 1hr in Gym core reps,
Tue. 1hr 30min intervals, with short recovery,
Wed. 1hr steps reps,
Thur. 1hr intervals.
At present I do a 15ml run every Sunday unless I am racing and around 35-40mls on top, just one rep session, maybe one tempo run. 50-60mls per week but slower LOL. My rep session now is: 5x1000 mtrs , 1K,almost at racing pace, this helps me in my 10k runs.
I set a target 2yrs ago to do 500 races in my running career. I have now surpassed that and still entering races.
I still love doing the cross country races, but I find them very demanding now and coming to terms with my very slow times is hard , but at least I am still at a good level of fitness. I won 1st V65 at the East Lancs Cross country this yr.
Q8.You must of seen some fantastic local runners over the years, who stands out as being the best you have seen.
Wow that is a tough question, in the 80’s we produced lots of good marathon runners, Steve Jones is my hero, Charlie Spedding, Prior to this
Ron Hill. is my main hero/ Nowc a good friend.
My favourite lady runner is Paula Radcliffe.
Locally we had Ron Hill, Stan Curran, Steve Kenyon, Steve Jones is my favourite, but locally
it as to Ron Hill with Stan Curran then Steve Kenyon close behind. On the track my heroes were Seb Coe /Steve Ovett, of course Steve Cram.
I admire two newer local runners who are worthy of a mention: Andi Jones, Dave Norman
Q9. What are your future Aims/ aspirations.
To keep running competing. I want to do more of the fantastic park runs. I was never any good at short mileage running, but these 5k park
runs, really do put some pace into you. No more marathons though, too time consuming. To help advice, as many runners as possible.
Q10. Tell us everything you know about Salford Harriers and there runners Past/present
When I first started running, a work colleague was a Salford Harrier, he was always going on about the club how good it was, I soon got to know what a good club it was by seeing the results, but for me I joined the local East Cheshire Harriers who produce very good runners, who then
migrate to either Salford or Sale Harriers.. I remember Salford Harrier Stan Curran winning everything or being well up in the field;
My first “Tour Of Tameside” 1985 Stan Curran was in it, and I was gutted to pull out of the 1990 “Tour of Tameside” which Stan won as a V40, he would have been 50mins in front of me for 52mls of racing.I have a pic of Stan in the Bolton Pony Marathon 1981, which he won. I love being in a race with him now I am almost on his backside as a V65 Ha Ha. I also know Salford always produce some very good quality
runners, like at present Salford have Joe Bailey.
STAN CURRAN EN ROUTE TO WINNING PONY MARATHON
AS WE CAN SEE TONY IS AS
PASSIONATE AS EVER, AND I AM
SURE HE WILL CONTINUE TO WIN
AGE CATEGORY PRIZES
LOCALLY FOR A GOOD FEW
YEARS. THANKS TO TONY FOR
PARTICIPATING AND
CONTRIBUTING TO OUR
NEWSLETTER, ON BEHALF OF
EVERYONE AT SALFORD
HARRIERS WE WISH HIM ALL THE
VERY BEST FOR THE FUTURE.
Not in any particular order. Just my tips, to help with the real training.
1. Distance running is not about speed. You need to build up your stamina, physical Strength ; mental strength, over a long period. Long distance running is about anaerobic training (storing the oxygen in your system). Jogging. That’s how you get the saying 2nd wind, you will find it takes you age’s to get you breathing down, usually about 2mls for the new runner. I remember when I first started running ; finally got up to 20 minutes running, I could not get past this ; was still breathing heavy until someone suggested that I push on for another 10 minutes so that I would run my last 10 minutes with my 2nd wind, I improved from that moment on.
2. All the above come from consistent steady distance runs of mixed mileage; course’s:
For a novice runner you need to start by running for as long as you can at a slow
Jog, your first goal will be for 10mins,; increase this by 5-10 mins over a period of time to 1hr. Every 10mins as a guide is 1ml. So when you run for 1hr you have run 6mls.
Get a program from a running book or from an experienced runner. You need at least 4 runs a week with one longer run than the others, so for example for the M/C fun run a week could be like this: 2 runs of 30mins, 1run of 45-50 mins, 1 run of 1hr-1hr 20mins.
Always remember it is a long slow process, so be patient. Most serious athletes train for a specific race for 12 weeks anything in between is just training. Choose regular different run’s so you get use to them. Try to implement at least one hilly run.
Try also to get out in the country or on a canal away from the traffic and the public.
Get a goal to aim for either to get your weight down, just to get fit or best of all a race.
If you decide on a race choose a low mileage one first and just train to finish without stopping, then on your 2nd attempt you should aim at improving your time for the race. If you run in a group try to run to the slowest runner. Never get involved in racing each other, it is only training. Wait for the race.
Try to keep a diary with as much info as possible, especially the time of your runs so you can see your improvement.
3. You will never run fast if you cannot run slowly, so you do LSD running (long Slow Drag). As the strength; confidence grows you will find that you will run the distance faster.
4. Its all about even pace running. Even in a race, although the first mile of a race will be too fast, you will need to settle down to even pace running. Experience will tell you the difference in slow, steady and fast running.
5. Always try to run well at the end of the run no matter how bad you feel or what distance you have run. Rule of thumb is to run as fast as you set off or faster at the end of the run.
6. Learn good posture as soon as possible. Keep these ideas in your head and try to practice them:
a. Keep your head up, all runners tend to drop their head to the floor, but keeping your head up opens up your windpipe; stops your shoulders tightening up.
b. When you are struggling you tend to try harder, creating a bad knock on effect where you will go even slower or struggle even more so do this instead: .
c. If passing a shop window, try to have a look at yourself to see your posture and try to see if you could improve it.
Use the word RELAX when you are struggling, I don’t mean slow down, just mentally ease off and get yourself into a easy run again, it may only last a short while, you may have to do it again but it will help. Do not run with headphones, you need to feel your body’s demands.
c. Ease off you stride when you start to climb, but try to keep same pace using smaller strides. (Pitter Patter) Work enough to get you up the hill, also breath more, there is no shame, its not a sign of being unfit, ( I have taken many runners up hills, you can’t hear them breathing they think its showing them up, so I tell them to breath more.) you need more air going up hill. Lean slightly into the hill. Also try at the top of a hill instead of resting to recover just push for a extra couple of yards before you ease off, this is good practice because in a race you may just get a yard in front of anyone you are competing against.
d. Food while on the run: Air is the food whilst on the run. Always remember to take in as much air as you can it’s the food of your blood, you need to store the oxygen so the more you breath the more oxygen you take in. You should try draw it right down to your stomach very few people use the bottom half of their lungs.
e. Try this imagine: Your legs are the front legs of a horse, your upper body is the rider sat up straight, this is a very good posture to run.
f. Try when you are running well to get on a level stretch say on a canal, try to throw your feet forward this will eventually give you a good stride which is what you want. This is very hard to do & takes a lot of practice. Most new runners & long distance runners get into a jogging gait which is ok but just think if you could increase your stride how much more ground you could cover easily.
g. Try when you are going well or at the end of a run to increase pace, to put you your arms at the side of the body gently swing them to fro, this will make your legs pick up pace. Try to watch a marathon study the top runner’s styles.
7. Pain. Running is all about pain the worst is the mental pain, this is the most important to work on. The mind is the most important part in your training, you can be the fittest runner around but if your mind is not in control you have no chance. The strong mind tells you to keep it going no matter what, that’s why you do the long runs. Here is a example of mind strength, there will come a time when your body is begging to stop, you have awhile to run, the mind takes over, it’s a out of body experience, where the mind is all above you accessing you body, telling it how to respond and if you have done the training it should be stronger, it will get you through this very bad patch. I have had lots of these, and I have lots where the body as won, this is the worst because there is nothing worst than failing.
For example going up a very steep hill having to stop halfway up, this breaks you mentally.
8. Diet. A very hard subject, best left to the individuals tastes. But one rule is try to eat at least 3hrs before a run or not at all. Don’t forget be careful about dieting because running takes a lot out of you. Fluid is very important.
Energy is a myth in my opinion, you usually have to train even when you are tired or don’t feel like it, always remember you get nothing for nothing in this sport, a lot of it is just simply repetitious back to back running depending on how much you want from it. I eat very well especially between runs, but I eat what I like.
Someone once said to me let your body tell you. That is rubbish because I would never get out and run. What is best to do is chose your easy hard days commit yourself to them.
9. Leg soreness. Running makes your leg muscles stretch, so after a run as the muscles go back to normal you get leg soreness because all the lactic acid and waste are like bubbles in between the muscle’s. You should jog lightly after or do a load of stretching, but you will always be too knackered for that. A very good runner I knew always spent at least 20mins stretching after a run. I personally take an Aspirin or Nurofen after a long run, this is recommended by the famous Ron Hill.
I did get away with it because I use to do 2 runs a day therefore keeping my leg muscle’s stretched.
I remember a very good runner listening into a conversation I was having about leg soreness especially after a marathon, When we talked about how hard it was to walk down stairs he could not believe it, he thought he was the only one like this. No we all suffer.
10. Stretching. Very important but needs a bit of extra time before after a run, so it tend’s to get neglected. So try to do your stretching in between runs to stay flexible.
Read a good running book, or Running magazines for the best ones stretching exercises. And of course books are good for running schedules other running tips.
Injuries will occur, but knowing what is a bad one one that you can train with takes experience, ask for advice. Heat cream is a big help massage after or in between sessions is excellent but very expensive. Be very careful if you DIY massage. But do try to learn the basic of massage.
2013
Something about my Running years
From Salford Harriers Website Diarys 2013:PROFILE AND INTERVIEW WITH TONY
HILLIER.TONY IS A LOCAL AND SUCCESSFUL V65 RUNNER WHO RUNS FOR
EAST CHESHIRE. SEEN AT ALMOST EVERY LOCAL RACE WHETHER IT BE ROAD, X/C
OR TRAIL. I WANTED TO TRY TO FIND OUT HOW TONY IS STILL SO COMPETITIVE,
PASSIONATE AND DEDICATED TO A SPORT HE STARTED ALMOST 30 YEARS AGO
My Name is Tony Hillier (Aka Billywhizhillier) born 3rd July 1947.
I was asked by Albert to do a profile of my running regime.
I have decided to try write it to help the new novice runners of today, who seem to have very little help advice.
A very lot of new runners I notice stick at 5k run because they lack confidence guidance, to do more. I hope this helps others to
improve and keep the running fraternity alive well.
In 1984, after giving up smoking in 1983 and putting on weight, I saw a work colleague running on the roads, and I thought I would like to try that. Except for the time when as a 9yr old I ran around a small village green, I had never run since.
On 18th April 1984 at the age of 37, I started off by jogging as far as I could and then walking back home, half a mile was my first run.
I slowly got my mileage up to 3mls (5k), so I could run for long distances, in a relative short time.
My 1st problem was to only get to 1.5mls and return, 3mls in total, I could not get past this, but I was told to push an extra mile on the outward run, then return, I suddenly realised what 2nd wind was on the way back.I progressed rapidly from this point.I did get into the then bad habit of mega
miles, getting to 50mls plus per week quite quickly.
I decided to do the Bolton Marathon (Pony), (in 1980’s the Marathon boom was on and you could run a marathon almost every month throughout the country.) I increased my weekly mileage and ran long weekend runs (LSD) 15-20 miles every weekend for the Bolton Marathon. I found I had a
strong mental attitude.After doing my 1st Marathon The Bolton “Pony” in 3hrs 41mins, I decided to take running more seriously.
So I joined a local running club “East Cheshire Harriers” to improve my running.
This was an eye opener but you had to start somewhere and fortunately the group of runners always had someone to run with slower runners like myself. One of the first runs I did with the group from ECH was to run and watch the Tour of Tameside and cheer on any club members running, I
was so fascinated with it I decided I would run it the following year.
1985 saw me doing lots of races, nearly every weekend. My 1st lesson I learnt in races was, Do your own running, unless you are coaching someone. Everyone runs differently. My 2nd lesson was learning about yourself and how to pace the race.
1985 saw me do another 3 attempts at Marathons, trying to break the 3hr barrier: Stockport Daffodil 3hrs 02mins, Manchester Piccadilly 3hrs 08min,
Bolton Pony 3hrs 04mins, Also did the Tour Of Tameside for the first time, 6 races in 7 days, total mls 52, in a time of:5hrs 40mins 18secs.
In 1986 I decided to do only one marathon this year with a second attempt at the Challenging “Tour Of Tameside”.
I ran the new Piccadilly Marathon which joined up with the Bolton Pony Marathon, and I finally got under 3hrs for the 1st time.
Piccadilly/Bolton Marathon. 2hrs 58mins 01sec. I had done “Tour” pre marathon in:
5hrs 31mins 51secs.
After this achievement I started doing interval session with a good coach at ECH, Harry Kelly. I trained with him 5 days a week, plus my own high mileage runs. Harry’s intervals were on tempo running with a very short recovery. I still personally think this is the best way to do intervals.
We did:Intervals twice a week, 1hr 30min per session. Hill Reps 2hrs, Step reps 1hr, Gym session 1hr After this getting under 3hr for a marathon became the norm. My best being London 1989: 2hrs 52mins 46secs.
Basically massage should be gentle using baby lotion, aromatherapy oils, or mild heat cream, all these can be mixed together. Rub oil on hands and gently push up towards heart and return without pressure to the beginning.
Although I never reach the elite times, I had very good consistent race times. My best achievement other than breaking the 3 hour marathon:
Beating the train, in the 14ml “Race The Train” twice. My pb for this race: 1:40:31.
I will finish off my Profile by saying now at 65, I still love running, I love to still compete and try very hard to maintain good race times.
When you get older your heart rate slows, so you end up running harder, hurting more and getting slower time. You have to come to terms with this.
There are still a few very good Vets around but we are dwindling fast.. I do hope this helps to show that anyone with tenacity and commitment can pursue a good level of fitness, and do longer runs. Run slower on the longer runs not fast.
I am at present involved with Sweatshop Hyde SRC ( Sweatshop Running Community) runs Monday and Wednesdays. 5k and 10k improver
groups
I have been encouraging the 5k group to get fit enough to move up to the improver 10k group, with some very good success.
Q1.P.B.s
10k. 35:45
7ml. 41:01
10ml. 58:49
Half Marathon. 78:50
Race the Train. 14mls. 1:40:41
Marathon. 2:52:46
Q2.Achievements(any you think)
My marathon best of 2:52:46
Beating the train twice, in “ Race The Train” 14ml race. A Very tough race.
Doing 13 “Tour of Tameside” 52ml challenge.
Q3.People that know you will know your almost at every local race in the area, including the X/c series. What is it that keeps you so motivated and passionate about running, I love and always have enjoyed racing. My main motivation use to be to try and PB every race, but now it is staying
at a good level of fitness for my age, and helping others to improve at this sport .
Q4.Its almost 30 years since you took up running locally, what do you see as being the biggest changes over the years.
Less road races, now it’s mainly tougher off road runs. Running boom of the 80’s took a big dip, but it seems now to be back on the up again.
Lots more lady runners, and all at a very good standard, years ago you would only have one or two good lady runners around you, now nearly every other runner around you is a lady, and all very competitive. Newer runners do too much on a treadmill, instead of miles on the roads.
Not enough advice given out by other runner’s and too much emphasis on speed instead of slower longer runs and recovery.
Q5. You have mentioned Tour Of Tameside. As well as this event is there other races you wished still existed and why?
I miss the local road races, there were lots of them and you could redo them to see if you could beat your time.
My list of local runs I still wish were going are: Hyde 7ml, Marple 7ml, Glossop Half, Tame Valley 8ml trail, ECH Half and the 7ml, Werneth Low Half, Autumn Leaves Half (Saddlworth). Saddleworth 3 day event. PS I believe a new Tour Of Tameside is to restart 2014.
Q6.If you could recommend one race everyone should do, what would it be and why?
Definitely the 14ml “Race The Train”. Or even the 10k “Race The Train.” The 14ml event is the ultimate challenge, not only 14mls of undulating trail, fell and climbs, you have the added pressure of trying to beat the train in 1hr 45mins
Q7. What is a typical weeks training/racing like for yourself.
I used to do 60ml running and 20-25mls of intensive training, 80ml per week, I miss the intensive training now, body can’t cope.
On top of my weekly mileage runs I did:
Sun. 2hrs hill reps short interval runs, with short recovery,
Mon. 1hr in Gym core reps,
Tue. 1hr 30min intervals, with short recovery,
Wed. 1hr steps reps,
Thur. 1hr intervals.
At present I do a 15ml run every Sunday unless I am racing and around 35-40mls on top, just one rep session, maybe one tempo run. 50-60mls per week but slower LOL. My rep session now is: 5x1000 mtrs , 1K,almost at racing pace, this helps me in my 10k runs.
I set a target 2yrs ago to do 500 races in my running career. I have now surpassed that and still entering races.
I still love doing the cross country races, but I find them very demanding now and coming to terms with my very slow times is hard , but at least I am still at a good level of fitness. I won 1st V65 at the East Lancs Cross country this yr.
Q8.You must of seen some fantastic local runners over the years, who stands out as being the best you have seen.
Wow that is a tough question, in the 80’s we produced lots of good marathon runners, Steve Jones is my hero, Charlie Spedding, Prior to this
Ron Hill. is my main hero/ Nowc a good friend.
My favourite lady runner is Paula Radcliffe.
Locally we had Ron Hill, Stan Curran, Steve Kenyon, Steve Jones is my favourite, but locally
it as to Ron Hill with Stan Curran then Steve Kenyon close behind. On the track my heroes were Seb Coe /Steve Ovett, of course Steve Cram.
I admire two newer local runners who are worthy of a mention: Andi Jones, Dave Norman
Q9. What are your future Aims/ aspirations.
To keep running competing. I want to do more of the fantastic park runs. I was never any good at short mileage running, but these 5k park
runs, really do put some pace into you. No more marathons though, too time consuming. To help advice, as many runners as possible.
Q10. Tell us everything you know about Salford Harriers and there runners Past/present
When I first started running, a work colleague was a Salford Harrier, he was always going on about the club how good it was, I soon got to know what a good club it was by seeing the results, but for me I joined the local East Cheshire Harriers who produce very good runners, who then
migrate to either Salford or Sale Harriers.. I remember Salford Harrier Stan Curran winning everything or being well up in the field;
My first “Tour Of Tameside” 1985 Stan Curran was in it, and I was gutted to pull out of the 1990 “Tour of Tameside” which Stan won as a V40, he would have been 50mins in front of me for 52mls of racing.I have a pic of Stan in the Bolton Pony Marathon 1981, which he won. I love being in a race with him now I am almost on his backside as a V65 Ha Ha. I also know Salford always produce some very good quality
runners, like at present Salford have Joe Bailey.
STAN CURRAN EN ROUTE TO WINNING PONY MARATHON
AS WE CAN SEE TONY IS AS
PASSIONATE AS EVER, AND I AM
SURE HE WILL CONTINUE TO WIN
AGE CATEGORY PRIZES
LOCALLY FOR A GOOD FEW
YEARS. THANKS TO TONY FOR
PARTICIPATING AND
CONTRIBUTING TO OUR
NEWSLETTER, ON BEHALF OF
EVERYONE AT SALFORD
HARRIERS WE WISH HIM ALL THE
VERY BEST FOR THE FUTURE.
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