Race round up 19th September

This last weekend saw a mix of interesting races the team were competing in:

Luke Maude – performance of the weekend with 4th place (1st Brit’) at the Salomon Ring of Steall sky race in 4:04:27 (29k with 2500m of ascent)

https://www.facebook.com/RingOfSteallSkyrace/videos/664378907053338/

Scott Boardman – 1:35:35 at the English Half marathon with a solid negative split again of 49/46

Helen Leigh – unfortunately struggling with illness but toed the line and suffered round the Salomon Glen Coe Skyline (55k with 4746m of ascent), not the result hoped for but again showed how tough she is to get to the finish line in those conditions and sub-optimal health.

Jenny Hopkinson – newest member of the team was running as part of a team 24hr run at the Equinox24 and managed 7x 10k runs!

Peter Lewis – just returned from 4days running in Chamonix.

 

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Race round up 11th September

This weekend saw four of my coached athletes racing:

Scott B – pb’d at Pilling 10k with a 40:50 (20:06 second 5k – great pacing!)

Lee E – 1:29:38 at the Great North Run (goal was sub 1:30 – again great pacing!)

Helen L – took the win at Hell n’ back fell race, for the second year in a row

Julian H- 10th (7th AG) with 1:14:11 at York half marathon.

great racing guys 🙂

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Bike fitting case study – neck injury causing knee asymmetry

Case study:

whiplash and neck injury resulting in a twisted position causing significant asymmetry in the lower limbs, bit of physio work to the neck and shoulders improves the knee position! This was only interim data but shows how as a bike fitter you need to consider the whole body and not just fettle the bike!

physio to shoulder changing knee position

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Race results update August 2016

A quick race results update for the HP3 coached athletes squad here’s some recent results:

Scott – nailed the goal of a sub 20min 5k (and on a slow course!)
Julian – way too many wins / podiums to list them all… but in summary won the Burnley and Pendle Grand Prix series, plus loads of other races!
Bianca – 10th in AG at Alp D’Huez triathlon (6th fastest bike split)
Christopher H – wins at Pendleton, Heptonstall, and course record at Lowther trail run. 25th at Borrowdale
Helen – wins at Tunslack fell and the Great British Swim-Run
Luke – 18th at Borrowdale, 33rd at Pendle 3peaks fell champs
Joe – Bob Graham Round in 22hrs30 – amazing achievement.
Tom and Myself – 100k trail run – race to the stones. 13hrs05.

Up coming races:
Ben Nevis – Swell Ed / Helen / Luke
Leeds Abby Dash – Swell Ed / Julian
Pilling 10k – Christopher H / Scott Boardman
New York Marathon – Jenny
Glen Coe Sky race – Helen
Ring of Steall sky race – Luke

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Scott sets a new PB at Manchester marathon

Despite a short build up following injury, Scott Boardman worked with me over 11 weeks to recover from injuries and regain fitness to not only complete but actually beat his previous marathon time by 10minutes.

“I did it! Finished in 3:56:44 – 10 minutes faster than Chester and ran the second half in the same time as the first. So happy – thank you for all the support!”
Scott manchester marathon

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Matt is 8th at Pendle Fell race

Matt Perry continues to go from strength to strength on his return to racing form since starting working with me at the start of the year.  A solid run at Black Combe fell race in March and now 8th place at Pendle is a sign of things to come, podiums are not far away!
Matt P Pendle fell race

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Chris runs for England at the Anglo Celtic Plate

Chris ACPCoached athlete Chris Singleton represented England at the Anglo Celtic Plate 100k ultra run in Perth on  the 27th of April.  His first 100k run, and first national vest, yet still pulled off 6th place and was 3rd counter for England to win the team prize.  An amazing achievement – bigger things to come from this ultra athlete!

 

 

 

 

 

Chris ACP scotland group Chris ACP winning team

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Helen gets her GB vest

Coached athlete Helen Leigh has represented GB this week at the Police European cross country championships.  Despite being in ultra marathon training for the highland fling she managed a 32:15 for the 8k course and placed 21st overall. 

  

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Glasgow indoor athletics

Last weekend I was part of the medical team providing support to the UK and international athletics competing at the Glasgow Indoor athletics Grand Prix.  Hard work, but good to catch up with colleagues from British Athletics and of course the athletes themselves. 
  

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Cake Club 18th January – “Healthy” Carrot Cake – by Kat Wise

“Healthy” Carrot Cake – by Kat Wise

One of your 5 a day!

Kat cake

 

Ingredients

  • 1 lemon
  • 1 orange
  • 1 tbsp caster sugar
  • 225g/8oz butter
  • 225g/8oz soft brown sugar
  • 4 eggs
  • 225g/8oz carrot grated
  • 115g/4oz sultanas
  • 225g/8oz self-raising flour (wholemeal)
  • 1 tsp baking powder

For the topping:

  • 250g cream cheese
  • 250g butter
  • 625g icing sugar, sifted
  • 1 ½ tsp vanilla extract

Method

  1. Preheat oven to 180°C/350°F/Gas 4.
  2. Finely grate the lemon and orange. Put half of the rind in a bowl and mix with the caster sugar. Arrange the sugar-coated rind on a sheet of greaseproof paper and leave in a warm place to dry thoroughly.
  3. Cream the butter and sugar until pale and fluffy. Add the eggs gradually, then beat well. Stir in the unsugared rinds, the grated carrots and the juice of the orange and the sultanas.
  4. Gradually fold in the flour and baking powder, and divide out into paper cases on a bun tray.
  5. Bake for 22-25mins until golden and just firm.
  6. To make the topping, place the cream cheese, butter and icing sugar in a bowl and beat until smooth and creamy. Spoon/pipe onto cupcake as desired and top with sugared rinds.
  7. Enjoy!

 

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