"Return to Whinfell Forest"

The last running week of the year has mostly been spent up in the Lakes at Whinfell Forest, which the family last visited at the end of the summer. Once again I got in some great runs but the weather was very different this time round with the continued big freeze making it treacherous under foot and with strong winds taking the temperatures well below freezing. On my longest run I disappeared onto the forest tracks and was rewarded with the opportunity to see a couple of wild deer in their natural habitat. Although they kept their distance it was great to have them running alongside as I wove my way between the trees!

Today on my last run of the year I was back at work in sandbach but took the opportunity to get in a very fast six miler at lunchtime under a bright winter sun. A great way to finish the year.

I was going to do a review of my year but will leave that for a week or two to get it in perspective and at the same time lay out my plans for the season ahead.

Total annual mileage 1252

"Boxing Day Handicap"

As I sit here typing this the rain is absolutely belting down and I haven't got my run in yet and probably won't bother! What a difference from the rest of the week where deep snow and sub zero temperatures were a real challenge both to get to work and to run. Monday's session was a great very fast six miler around the trails of Sandbach with the sun out but the temperature of minus 5c. Due to the heavy snow on Tuesday there was no track session as Sue the coach couldn't get out of her drive! I wasn't sorry as I had taken a tumble in the carpark during the afternoon and suffered bruising to shoulder, knee and elbow. A run over the Hollins and its snow drifts on Christmas Eve in bright sunshine with a clear blue sky retrieved my spirits.

Yesterday saw the last of twenty six races for the year, the much awaited annual Harrier's Club Boxing DayHandicap over a super hilly four mile course in Macclesfield Forest. This is the one race of the year when fell, road and track athletes come together to really test themselves and settle a few scores! Due to there still being lots of ice and snow left on the roads the usual route was in doubt right up to an hour before the race (the alternative being an off road trail race through the forest). Everyone brought a number of shoe types incuding fell just in case!

Having run a great Langley 7 road race in November over much of the course to be used, I was handed a much harder handicap than I really wanted or deserved! The route includes a fast flat start (for us track stars) some wicked climbing and descending for the fell runners and all on road (obviously to help the road runners!). After a great start alongside four other runners I was going well for the first undulating mile but made the fatal mistake of climbing the main hill of the day alongside my club colleague Rachel who was recently the first lady home in a Lake District 100 mile race! I was ok for the first couple of minutes then everything started to swim before my eyes! After recovering off the top I finished really strong to finish fourth on the course with 28.04 but well down when the handicap was applied.

The photo show the last fast flat section of the race past Trentabank Reservoir where the mental toughness (and pain!) starts to kick in. With a few scores were settled we all retired to the local village pub to meet up with family and friends for soup and rolls then home again all by lunchtime. A great race to finish off the year.

Annual mileage 1238

"Boggart Hole Clough"

Well the last two weeks have been a real mixed bag. The first week included some fast flat runs discovering the new roads and trails around Sandbach situated right in the middle of the Cheshire Plain (the name says it all!) where I am now based, but what I missed was my regular track session (now three weeks) and some hill work.

The effects of this really came home to roost last Saturday with the third round of the Manchester XC League at Boggart Hole Clough. On one of the muddiest and toughest courses I have seen for years I suffered my first defeat of the XC season to my closest rival Jack from Salford Met AC. He caught me in the middle of the final two mile lap and took 20 seconds out at the finish, standing with a gasping grin on his face as I crossed the line! It's at times like this that I realise how competitive I am! I'm still ahead in the League's overall standing based on all three races but will have to work really hard at the last two fixures (both of which suit my style of racing better with less but shorter hills and more flat terrain) if I am to recapture the ascendancy.

This week the weather changed and got much colder. Again due to work I missed my track session, but for once yesterday got in a great two and a half hour run in the hills. The weather was cold, at minus 4c, but with no wind chill it was ok and I survived with just a helly base layer on. As it was the last Saturday before Christmas I suspect many people were out shopping and I had the high paths pretty much to myself. The photo shows the top of Kerridge ridge not far from home. Having seen the advanced weather report I decided to run this instead of my club's annual fell handicap championship today which given the heavy snowfall in the last twenty four hours would have made it difficult just to get to the start let alone run fifteen miles over the hills of the Peak District. Wise move I think!.

Just one more race of the year to go, the club's Boxing Day Handicap around Macclesfield Forest. Let's hope the weather eases and we can make the start line!

Annual mileage 1221

"Winter Chills"

After a couple of good weeks of running this was the first for a long time where illness slowed me up. I am putting it down to working in a new office with no natural ventilation! Fortunately there have been no races missed and I have been able to make it a mixture of very easy short runs plus one long slow run in the hills yesterday.

With constant heavy rain making many of the trails almost unrunable it was still great to get out there without any pressure and just enjoy the views from the local hills. The photo is one I found amusing as I passed through one of the upland farms.

Next week it's hopefully back to the Manchester XC League and the hills and mud of Boggart Hole Clough.

Annual mileage 1170

"Cheddleton Christmas Pudding Race"

The last week has been a real mix of quality sessions and a poor race to finish it off!

The week started well with a five mile threshold run around my new work base in Sandbach followed by a real quality track session (5 x 12oom fast 30 secs recovery/ 200m fast and 200 m recovery) which left me on my knees!.

The week end was meant to round this all off with my first running for twelve years of the famous Cheddleton 10k Christmas Pudding Race. Set high up in the beautiful Staffordshire Moorlands this really local race attracts everyone from the fun runners to the sub 31 minute racers. With three two mile laps each with 3 long slow climbs and short fast descents this is not one for a pb or for when you are mentally or physically not at the top of your game. I made the mistake of looking at my previous time before the race and although I was within three seconds of my lap target at two miles (14 minutues) I knew then that I was never going to hold the pace. finishing in 44.26 (107th out of 485). Looking on the bright side the prize to each runner was a christmas pudding which will definitely take pride of place on the big day in a few weeks time! Also it was nice to race against (but lose to) many of my club colleagues who I don't normally see as I rarely frequent the roads. The other big plus is the photos taken off me at least show I was holding my form even on the hills with a good forefoot striking action and driving arms. Good job photos can't show the pain!

The other highlight of the week was my son Matt's band ZapZapZap played their second gig on the "unsigned bands" night at Manchester Academy 3 and even got collared backstage by a London music critc who had travelled north to see the band on after them! Who knows what may happen next, maybe a world tour! Here's the bands final number a cover (the only one they do in the set) of Joy Divisions "Transmission".

http://www.youtube.com/watch?v=Od0AMQs0_V0

No races this next week so time to get a few longer runs in and plan the world tour!

Annual mileage 1155

"Rain, Run, Mud and Sherdley Park"

The last two week have probably been my best running ones for months but coincided with the worst rain and high winds of the year. Despite this I have managed to run eleven out of the last fourteen days and put more than thirty quality miles into both weeks. My first track session for a couple of weeks was also my best one for months inc 1 x 2 mile and 4 x 1 mile all run at sub 6.30 pace!

Last Sunday saw the second round of the Greater Manchester XC League at Sherdley Park in St Helens which is notorious for mud at the best of times so a week of constant rain turned it into an absolute quagmire! Despite this I ran really well and again beat my closest rival Jack from Salford Mets.

This week was rounded off today by a great five miler along the Shropshire Union Canal in Nantwich where my daughter was competing in a trampoline competition (no I didn't miss her perform!). It was yet another run discovering the new area I am working in now I have moved office base away from Macclesfield and these sessions have added a new zest to my running as they force me to really concentrate on not getting lost!

Annual mileage 1131

"Storming Langley"

I have just got back from an hour on the bike to stretch out my legs from what was performance wise my best race by far this year; the Langley 7 Road Race. Organised by my club Macclesfield Harriers (with me as usual on the race registration desk) it's advertised as a scenic, hilly and tough race around the roads of Langley, Sutton and Macclesfield Forest. I have helped organise this race on the day for many years at both the start and finish but this year decided I would run straight from registering athletes to the start line and have a run out myself!

With a fast start I was on 13.23 for the first two miles but shortly after this the race climbs over 600 feet in under a mile and a half going straight up the feared "Wythenshawe Lane". I held it together (and retained my breakfast which was more than a few managed near the top!) saving enough for the rapid three miles to the finish where I was pushing six minute miling to finish in 50.32 which is pretty close to my best ever time on this course. The other plus was that I took 30 seconds out of my colleague who took the final place in the club's national xc relay squad instead of me so honours are now even!

The prize as always for this race was a bottle of local beer (pictured) brewed by the Storm Brewing Company of Macclesfield as a special edition just for the race. It was then back to the local church hall for well deserved tea and home made sponge cake!

Annual mileage - 1074

"Dovedale Dash"

One of my "running intensions" (see blog back in January) was to run some different races than I would normally enter, so today I ran the famous "Dovedale Dash" for the very first time. It's an event I have meant to enter for years but never got round to for one reason or another. The race is famous for its opening downhill "charge" into the valley of Dovedale (pictured)quickly followed by running straight through the River Dove. Now in its 54th year the race although only 5 miles is by reputation a real tough one at the best of times, but today the rain lashed down accompanied by gail force winds to make it even more of a challenge!

Starting by a small registration tent (£4 & no forms to fill in!) on the top of the hill the start was manic with over 1100 runners charging , sliding and falling down the first hill. The river ran up to the thighs and was freezing. I started far too conservatively but steadily picked runners off over the next couple of miles of climbs, descents and mud, but my final climb back up to the finish was pretty awful as the previous day's 10 miles in the hills finally caught up with me! I finished 222nd in 40.27 which isn't very good but there wasn't much more I could have put in and it was certainly something different. I will be back!

All in all a fantastic end to a great week of running with 34 miles in the bank which has included everything, speed on the track, hills and lots of mud!

Annual mileage 1054

"Heaton Park"

Well the most eagerly anticipated weekend of the year finally arrived (after the WWFOR of course!), yes it's cross country time. Yesterday I drove some of the team to the first race of the Manchester and District XC League at the tough but fantastic Heaton Park. There was lots of nervous banter as we travelled and parked up, found the club tent and then cheered off the Ladies for their race.

A wet and blustery day turned warm and sunny but with a wicked headwind as 2.30pm and the Senior Men's race came round, and over 200 runners charged off down the first descent of the day. All my old rivals were there and no-one was giving anything away about their form! Three two mile laps were a real shock to the system and whatever training you do you can never truely replicate the pain of wanting to stop but knowing that a rival could be right behind! In fact I caught a glimpse of my nemesis Jack from Salford Harriers (who I spend the summer hanging on to in track 3.000m races) at the start of the final lap and had to work hard right to the final half mile climb to the finish to hold him off by nineteen seconds & three places. I'm not competitve but one nil to me!

The full results haven't been posted as i write this and without any photos either the only one I could find is one of Oasis who made a triumphant return to play a huge gig at the Park in the summer!

Next weeks race was to have been as part of the Club team for the English National XC Relays in Mansfield, but based on yesterday's performance I know I have missed out on a place by twenty seconds. So instead I am going to take a trip into the hills to run the famous "Dovedale Dash" in Derbyshire, a race I have always meant to run but have never got round to.

Annual mileage 1020

"The Dream Inspires"

Well it's been a week now since the annual World Wide Festival of races "Dream Inspires" run in Oxford and I'm still smiling about it. The weekend started off with a fantastic guided tour of Oxford by local runner Sheila and Krister on the Saturday afternoon, followed by an evening meal with Nigel, Steve, Krister and Gary.

I had originally planned to just run the 10k but in the end ran the half marathon (including an extra mile at Abingdon wjth a closure on the Thames towpath!) Picking up the 10k runners we all kept together for the rest of the run which included a circuit of the famous Oxford colleges but an even more famous mile to finish around the Iffley Road track home to the world's first sub four minute mile.

All in all a fantastic event despite the rain and cold, and whilst my times will be personal worsts for both the half and 10k that really wasn't the point and it was certainly the most fun event of the year!

See Phil Moneypenny's brilliant video of the event at -

http://www.youtube.com/watch?v=y9DX8voomgE&feature=youtube_gdata

Annual mileage 1003

"Cheshire's Hill Country"

For the second week running the highlight has been focussed around Teggs Nose Country Park, known as Cheshire's hill country whilst the remainder of the county being better known for its flat plain. The country park is managed by one of my teams as part of my role as Leisure & Green Spaces manager for the local authority and it is great to get out and see the outcome of all the hard work put in by the Ranger Service during the year.

After a couple of easy runs during the week the Teggs run turned out to be an 11 mile epic hill run taking in Macclesfield Forest, Shutlingsloe and running several public paths I hadn't followed before (I'm in charge of public rights of way as well!). With some real tough climbing and descending it was quite a shock to the system after a summer of speedwork but the views were fantastic and there may not be many more really bright clear days before the winter sets in. The picture shows the descent towards the forest and Shutlingsloe is the furthest hill on the horizon!

This time next week its the Dream Inspires run in Oxford as part of the World Wide Festival of Races something I'm really lookin forward to.

Annual mileage - 948

"Teggs Nose"

It's been three weeks since the last post, but since then and helped by some excellent weather I have managed to get in five quality sessions a week, including a good mix of speed, endurance and distance. I have just found out that after twenty five years working in Macclesfield my base is about to change to Sandbach about forty minutes drive away. This has prompted me to start visiting all the key places that I have used for my midday runs over the years, including The Hollins, 108 Steps, Victoria Park, Swan's Pool and those fast intervals along the Macclesfield Canal. Whilst I will miss these runs (I can still do them at the weekend!) it will give me a great opportunity to search out some new trails.

I have also tried to start to get in a least one longer run a week and yesterday I got up early and ran eleven miles over the local hills including the quarried area of Teggs Nose (pictured). What a great way to start the weekend. Today I helped in the running of the Macclesfield Half Marathon and Fun Run both of which were great events and it's good to put something back into the sport for a change.

The next run will be the Oxford "Dream Inspires" run in a fortnights time and after that it's straight into the cross country season.

Annual mileage 924

"The End Of Summer"

I'm sat here after the final track and field meeting of the season and the rain has begun to belt down (again!). I have just returned from the Stanney Oaks Athletics Track in Ellesmere Port having run a season's best 11.39 in the 3k (by19 seconds!). Compared to the Northern League the Cheshire T&F League is not nearly as sharp, particularly in the middle orders and I was able to draw on a couple of rivals from Crewe and Nantwich AC to what for me was a perfectly paced race and a great end to the season.

All in all it has been a great week of running involving speed, distance and racing. In addition to the track meet early in the week I ran a couple of good tempo sessions. But the key run of the week was yesterday's 11 miler across the Kerridge and Rainow hills. For once I managed an early (6.30am) start and in an hour and forty covered a mix of good climbing, steady descending and slow sight seeing to get a flavour of the areas industrial past. This included a run through Ingersley Vale Mill built as a cotton mill in 1792 and only closed about ten years ago when it was ravaged by fire. It reminded me that sometimes when we are out running we forget what is around us and even in the middle of the countryside the industrial past is never far away.

There will be a break in racing now for a couple of weeks which will give me the chance to do some quality longer track, tempo and hill sessions in preparation for the cross country season. I'm also looking forward to the World Wide Festival of Races "Dream Inspires" run in Oxford in early October.

Annual mileage - 846

"Whinfell Forest"

Last week saw the end of the summer holidays, and as usual we spent a weekend up in the Lake District with another couple of families. It was a great opportunity for some early morning runs around Whinfell Forest with the mist still hanging over the fells and with the sun just clearing the horizon. It was also good to discover some new trails as well as running some familiar ones.

The week was also important as Matt got his GCSE results and we were all really pleased he got the passes needed to go on to do A Levels.

With the track coach away tonight but with the session set I went to the local cemetery and ran a great set of 6 x 1k with a minutes recovery. It's a great place to train when you get used to your surroundings!

This coming weekend sees the final track and field fixture of the summer, so it's a last opportunity to end the summer with some good times.

Annual mileage - 822

"Monzambano"

It's been a great last couple of weeks with a summer holiday break just south of Peschiera on Italy's Lake Garda. I managed to get in half a dozen runs of up to an hour each but these had to be early morning before 7.3oam as the sun rose and the temperature reached the mid 30's. There was plenty of flat steady running along the River Mincio as it winds its way to the Po plus the network of canals that support the acres of vineyards for the famous Bardolino wine. But the best runs were those that ran up to the hill towns around Monzambano & Salionze neither of which is geared to tourists and certainly wasn't used to seeing runners at such an early hour!

The family had a fantastic holiday and it was great to relax by the olympic sized pool occasionally cooling off with a couple of lengths. It was also the opportunity to go to Verona, home of the famous opera and also to take a boat across the Lake to Bardolino & Desenzano a small sleepy town (where Jessica Ennis achieved the pentathlon 2009 world leading score earlier in the season). Knowing this it was great to then get home and watch an amazing week of world class athletics including Jess and the rest of the GB team.

My return to faster paced training has really suffered from a couple of easy weeks and Tuesday's track session of 12 x 400m was the toughest for a long time, however I did manage a 77 second final 400. Fortunately there are only a couple of track fixtures left to the end of the season but hopefully I can sharpen up enough to end the season positively.

Annual mileage 801

"On Yer Bike"

For the first time this summer I have dug out the mountain bike given it a quick overhaul and spent the last two weeks mixing bike and run. Given the bad weather it's been great to do something different for a change, and although I live close to the Peak District, within one hour riding distance there are in fact very few bridleways but there are plenty of hills! The photo shows my favourite route for riding through Rainow,where a long hard climb is rewarded with several minutes of fast technical descent calling for quick reflexes to prevent a painful spill onto the close drystone walls.

In addition to recovery runs where I have tried to vary the scenery including a trip round the local cemetery (several miles of very quiet paths!) there have been a couple of great track sessions where for the first time this season I have really got back competing in the lead group whilst completing the full session. Every one has been completed in driving rain but at least it was warm, and its a great feeling once you are soaked to push it to the limit! The first session consisted of 8 x 300s (sub 60 seconds) & 4 x 600s (sub 2.10) all with just 45 seconds recovery, whilst this week it was 4 x 1k + 1 x 2k with 4 x 200 at full tilt to finish.

Tomorrow it's off for warm weather training with the family in Italy. Otherwise known as lazing by the pool!

Annual mileage - 733

"Discovering Bollington"

Since returning from the south of France the last week has seen me running back in more familiar surroundings including the track (racing in the 3K and 1500m at the Cheshire Track & Field League, both performances I intend won't be age bests!) Macclesfield Forest (including the Forest 5 trail plus Shutlingsloe on a cold, wet and misty early Sunday morning) but best of all a five mile mid-week run around Bollington (whilst Matt was rehersing with Bollington Brass Band) with the aim of following paths and alleyways that I have never used before.

So on a warm breezy evening I set off along the main street, climbed up through Kerridge before the short but sharp lunge bursting ascent up to White Nancy then back into the village picking out many undiscovered features of Bollington's industrial past. That's the great thing about running, you can pretty much go where you want when you want, and if you really try, experience new sights every time you run. This is certainly something I will do more often!

Annual mileage 687

"Le Tour de France @ 50"

Last weekend saw me turn 50 so all races will be new age bests! But that was far from my mind as the family took me away on a mystery weekend. It wasn't until we left Nice airport that I discovered that I was going to spend the weekend in Monte Carlo and watch the time trial and start the next day of the world's greatest bike race (and in my opinion see the fittest sportsmen on the planet in action) the Tour De France! Thanks must go to my wife Deborah for organising such a fantastic surprise that gave me the best birthday ever.

For two days I was able to soak up the atmosphere of this major event and see how quick these riders go. If that wasn't enough on the last morning I got up early for what is likely to be one of my most memorable runs ever around the streets of Monte Carlo and taking in the famous sites of the Casino and Cafe de Paris. It is a run (following much of the famous grand prix course) that I will remember for ever. What a birthday surprise! The photos show the family Wheelton in the gardens of Casino square and the riders including the yellow jersey rolling through the square where the start of this famous three week race started moments later.

Annual mileage 645

"15 x 4 + 1 my three favourite numbers"

It's been a few weeks since my last update and a lot has been happening on many fronts but the three numbers 15, 4, & 1 are still clear in my mind. They formed the key session of the week at the end of June in my run up to the club champs. On a night where temperatures were up around 27C the coach threw at us one of the season's annual toughies namely 15 times 400m with one minute recovery! I completed the session but was in a total state of exhaustion! You would think that running just one 400m at the end of the week would be no problem. Wrong! At the annual champs I was aiming to beat my son Matt's time of 66 seconds dead set the previous week. He was away in Italy on a school orchestra tour so couldn't run against me and at 350 metres in the 400 I wished I was in Italy as well! I had gone off far too quickly and was holding up well over the first 200 m with a sub 53 second junior to keep pace with but from the bend in to the 300 the wheels starting to come off, time caught up with me and I was in danger of not finishing. However I just held it together in front of a cheering crowd and crossed the line in exactly 66 seconds! Maybe getting the exact same time was meant to be, but the banter with Matt will undoubtably continue. As the first Macclesfield Harrier home however I took gold (although it was a club champs this was an open meet so other clubs could compete).

Sarah also had a good afternoon winning the club champs in the U/11 javelin and long jump so we proudly posed with our medals.

This was my last event as a V45 and 50 is just around the corner!

"Summer Heights"

Although due to work and family commitments (running my son around with his drum kit to gigs and other things), it's still generally been another good athletics week. On Wednesday Sarah came 3rd in the inter schools athletics 600m, whilst today Matt turned out in the Premier Division of the Young Athletes League for Macclesfield Harriers in the pole vault (something he enjoys and is very good at) and the 400m to score club points, (something he doesn't!). I had a great afternoon officiating on the track and it's great to see all the athletes, as the future of the sport, giving it their all and excelling.

For me it's been a fairly light running week apart from some steady sessions and a couple of excellent tempo runs which I really needed as the club's annual track and field championships are now only a week away. As my fiftieth birthday approaches rapidly I have for some time had a challenge out to Matt that I am still faster than him over a track distance of his choosing! His response has been to challenge me at polevault or trampoline, both of which he knows I have never done. However his 400m today in 66 seconds has set me a challenge, and although he is off to Italy with the school to play a series of concerts and will miss the championships it is my opportunity to see if I can run faster and settle the discussion once and for all! So the pressure is now really on!

Weekly mileage 15. Annual mileage 606

"Back With A Bump "

After a month of great training and racing my running came to a grinding halt for the first week of June with a painful bout of "runners knee" aggravated by the all out assault at the Wincle Trout Race. After a few days rest I'm not sure which was most painful, missing the Tuesday track session or lying upstairs on the treatment bed in the clubhouse watching the session having the knee attacked by the physio! But it must have helped for a couple of easy runs after this and it appears to be on the road to recovery.

The last week has included a return to the track including sets of 300's and 600's with 100m jog recoveries. the fastest in 54 seconds (for the 3's!) and the remainder sub 60 seconds, which whilst not being as quick as I would like for this time of the year when compared to the previous week at least I am running again! The aim will be to pick this speedwork up in the next few weeks as the annual club track & field champs are just around the corner.

Things were rounded off with a great early Sunday morning seventy five minute run over the local trails around Rainow & Kerridge. The perfect end to the week!

Weekly mileage 29. Annual mileage 591

"Running For Your Supper!"

The second race of the week was the annual "Wincle Trout Race", held as part of the annual Rose Queen Fete. A tough, hilly 6 mile course including river crossing, this is only the second time I have run this race in over twelve years due to previously breaking my collar bone and collecting nine stitches over my eye whilst descending off the highest part of the course! This is an increasingly popular race with a limit of 300 runners being reached well before the day and the prize is also rather different, namely a fresh trout from the local trout farm!

A fast start took the race through the grounds of the trout farm and down into the Dane Valley where the river crossing came far to early to cool off the field, who for once had temperatures rising to the mid twenties. An undulating river valley is followed by a long slow ascent out past Lud's Church and onto the open moorland.

A rapid descent over Hanging Stone (scene of my former collision with a dry stone wall!) and a long hands on knees climb to the finish in a time of 55.13 and 120th place. All in all a tough but great race and one I hope to run again next year.

The only downside is that following a slow eleven mile hill run earlier in the week, pain appeared in my right kneecap & whilst there was no problem during the race, the following day gave way to a very painful "runner's knee". Two days later the pain is still present so it's a trip to the physio at the track tomorrow and possibly a lay off whilst it settles down and is rehabilitated. Never mind, it's been a great month of running and racing. so whilst painful (literally!) a short recovery period isn't a problem and I'm sure there will be plenty more good running before the summer is out.

Weekly mileage 23.
Annual mileage 542

"Go On Dad Go On!"

As it's a busy week of racing again I am dropping in a midweek update to report on yesterday's Shutlingsloe Fell Race which was run as part of the Wildboarclough Rose Queen Fete. This traditional villlage event for once had the benefit of great weather to attract the Bank Holiday Monday crowds, whilst the race itself with its field of over 130 runners was the biggest for many years.

Although the race is only just over 3k in length it is run from Crag Hall, the home of Lord Derby and rises over 1300ft straight up Shutlingsloe, known locally as "The Matterhorn of Cheshire" and then straight back down again! Having run this race most years for the last thirty I know the course pretty well but it never gets any easier!

It starts with a fast start dropping straight into the valley followed by a river crossing, hands on knees for the next few minutes, then jog/walk/ rock climb for the next ten. I reached the summit as seen in the photo (with the Hall in the distance below across the valley) in just under 16 minutes (this years winning time by the current record holder was 15.25 and that includes going back down!). After a rapid descent including an almost sheer 50 metre "bottom slide" through Bluebell Wood you are faced with the same knee deep river crossing followed by the last quarter of a mile back up to the finish in the full view of the crowd cheering on from the wall (the finish line) above. This has to probably be one of THE most lung bursting three minutes of the whole year, in a time of 26.46. Far from my quickest ever time & a minute slower than last year but I did beat my local rival by 20 seconds which is really all that matters!

All in all a great afternoon both of running and of celebrating a traditional english country fete. Hopefully I have captured some of the flavour on the video and the encouragement as I climb to the finish is my daughter Sarah!

"Round Table Ramblings"

After a three race week and a block of good solid training this has been a much quieter week with only 3 runs to log. After the White Peak Half it took a couple of easy runs to get the stiffness out of my legs (I'm fifty in six weeks so what do I expect!) However I returned to some speedwork on Wednesday with a sharpish 15 x 300m (30 sec recovery) which was a real shock to the system after a period of more steady running! The latter half of the week has been dominated by work, but tomorrow I return to the fells with my annual visit to the Wildboarclough Village Fete and the Shutlinsloe fell race which I first ran thirty years ago and which rises and falls 505m in just over 3K. So a few days off beforehand is no bad thing. Weekly mileage 14. Annual mileage 519

The highlight of the week however was again not a run but a chance to relive with everyone the White Peak Half on the "Runners Round Table" http://runnersroundtable.com/ . Having only previously been in the "chatroom" for the show rather than calling in, I was rather nervous but it was great to chat to Steve, Gary, Petra, Toni and Phil again and hear how much everyone had enjoyed themselves. Hoefully there will be the opportunity to meet up again at some stage in the future, possibly the weekend of the World Wide Festival of Races in October. To register for this event and become involved go to -

http://worldwidefestivalofraces.com/cgi-bin/home

It's been a glorious sunny Bank Holiday (for once) and after working in the garden I decided to relax with a glass of wine. Hearing everyone talking about PB's the other evening led to me digging out my old log books and compiling a list of my own PB's from down the years. Whilst many of the distances are familiar many runs will mean nothing to anyone but myself! So here goes -

100m - 13.5 secs 17th July 2006 Macclesfield Harriers Club Championships

200m - 25.1 secs 17th July 2006 " " " " (Club Vets record)

400m - 61.0 secs 19th June 2001 Cheshire Track & Field Relays

800m - 2.23.9 9th July 2000 MHAC Club Champs

100m - 3.20.0 MHAC track

1500m- 5.05.3 12th May 2001 Cheshire County Track & Field Championships Warrington

3000m - 10.49 MHAC track

5000m (track) - 20.28.9 July 2003 Oldham

5000m (road) - 18.58 (6.04 miling) 28th April 1999 Timperley

4 miles - 24.40 (6.10 miling) 27th May 1998 Timperley

5 miles - 32.30 3rd September 1997 Altringham

10k - 39.37 22nd August 1998 Birchwood Warrington

10 miles - 68.33 10th December 2001 Stockport

Half Marathon - 86.17 28th March 1999 Wilmslow

20 miles - 2.19.36 8th March 1998 Stafford

Marathon - 3.14 26th April 1998 London

High Jump - 1m 42 18th September 2005 Oldham (Club Vets record)

Long Jump - 4m 43 18th June 2006 MHAC track

Shutlinsloe Fell race (Crag Hall) - 22.35 25th May 1998

Kerridge Climb - 12.58 19th June 1999

Home / Bollington (figure of 8) - 24.51 8th April 2000

Macclesfield Leisure Centre 3 - 18.02 30th July 1999

Town Hall / Lyme Green / Canal / Buxton Road - 28.24 14th July 1999

The Hollins (normal)- 37.05 27th September 1999

The Hollins (reverse) - 37.50 4th April 1997

Home / Middlewood Way / Tesco / Higher Hurdsfield / Canal / MW - 29.46 10th April 1999

Town Hall / Bollington / Adelphi / Canal / Buxton road (figure of 8) - 44.09 15th Nov 2000

Cooper 12 minute endurance test - 2985m 20th February 2007

Reviewing the above I really wish it was 1999 again and not 2009! Or maybe just that I was as fit now as I was then!

"Better By Half"

After months of waiting and following a tough five mile "Rainow Hill Race" in midweek the day finally dawned cool and misty for the long awaited White Peak Swift Half Marathon set on the High Peak Trail in the wonderful Peak National Park.

As well as running what must be one of the most picturesque half marathons around, it was also the chance to meet some of the UK's podcast community who provide many hours of listening and on line viewing to the worldwide running community. It was a great opportunity before the start to say thanks to the runners who put in many hours of work in addition to their normal busy lives to help promote the sport of running.

The photo shows -

Phil Moneypenny the mastermind behind http://www.runcast.tv/ (where you can also find a video of the race as it happened)

Steve Chopper http://amilewithme.podbean.com/

Petra http://petraruns.blogspot.com/

Gary Wall

The person missing is Toni Harvey http://www.drusy.blogspot.com/ host of and regular host/contributor/organiser of the excellent http://runnersroundtable.com/ I think Toni was off warming up. Which is something we should all have been doing!

I think everyone had a good race, the weather held, although at times there was a strong headwind. I ran 1.35.30 (7.18 miling) which is over a minute quicker than earlier in the season at Wilmslow and for a non distance runner these days one I am happy with. I think everyone else was also pleased with their performances, which after negotiating a predominantly uphill first 8 miles you were rewarded some extremely fast downhill miles towards the end. The only person to miss the large arrow sign pointing to the finish with only a mile to go was Steve who added an extra mile to his race and "popped" out of the crowd fifty metres from the finish having taken the unofficial route in!

All in all the second excellent race of the week, well organised and friendly. It is clear why this race fills up so quickly every year. It's now back to the fells for the final two races of the month after which the track takes over for the rest of the summer.

Weekly mileage 26. Annual mileage 505

"Bollington Festival 3 Peaks Race"

May always seems to be the busiest racing month of the year and again this year is no exception. On a glorious but windy afternoon with the Bollington Festival parade
completed, this six mile hill race kicked off a month of local arts & cultural celebrations.

This was my first fell race of the year and although it was only a low key village race (limited to 100 runners) I knew it was going to be a competitive afternoon when the first two athletes I saw signing up in the beer tent were both English international fell and mountain runners! (not that I was going to trouble them though!). Comprising the three highest "peaks" in the area, Kerridge Ridge, White Nancy and Nab Head (the latter two pictured, although I didn't have any time to sight see!) the race climbed over 1200 feet without giving any respite with all the ups being straight up and the downs straight down!

For most of the race the body was pretty much on the red line, something that rarely happens for me in any other form of running apart from cross country and 800m on the track. It was also great to race over the same routes as I regularly train, having run an eleven miler earlier in the week to get a look at most of the course, but even I discovered some new routes off the hills I didn't know existed. I finished in 56.12 which gives you a flavour of how tough the course was and I am still waiting to see what position I finished. A great afternoon's racing and a fantastic finishing crowd welcoming the runners back. Perfect!

Next weekend it's the High Peak Swift Half but before that I am hoping the legs recover in time for Wednesday evening to run the "Rainow 5" one of my favourite annual races covering part of todays hilly course but offering its own challenges!

Weekly mileage 27.

Annual mileage 479.

"Satan's Hollow"

Nigel may "run from the reaper" but my non running highlight of the week has to be my son Matt's rock band's biggest gig to date over the Bank Holiday weekend as a support act at an all day music fest in the centre of Manchester. Rocking a crowd with the satan figure over the mixing desk really added to the atmosphere! It's great to see young people perform with confidence and Matt on the drums had a solid aerobic workout which is just as well as he was meant to be pole vaulting for Macclesfield Harriers in Sheffield! But I let him off in the pursuit of rock greatness. I'm sure Nigel would approve!

Back on the running front with five races coming up in the month of May it was time to get in a solid mixture of track speedwork (inc 6 x 800 with 2 minutes recovery), a 3 mile threshold run and a solid seven mile hill run through langley, interspersed with a couple of recovery runs. All in all in terms of quality it was one of the best training weeks of the year so far.

Next weekend sees race one of the five all of which are off road (including the High Peak Swift Half), a tough hilly five mile hill race around the fringes of the Peak District as an opener to the month long Bollington Festival.

Weekly mileage 26
Annual mileage 452

"Spring Track Open Meet"

For the second week in succession the sun shined on the first real challenge of the spring, the club's (Macclesfield Harriers & AC) annual track & field "Open Meet". Although we have had one league track event already this is seen as the first real chance for athletes to sharpen open for the summer season ahead. Attracting clubs from all over the north west of England it promised to be a great afternoon of sport.

The afternoon was also special because Sarah my daughter was also competing (and cheering me on even when I was getting lapped!). I ran the 3k in a season's best time whilst she won the Under 11 girl's javelin event in a pb 14.32m. following that with a pb of 2.08.09 in the 600m. A local photographer was on hand to capture our performances!

Another excellent week of running including track session (5x 1k, 1 min recovery + 4 x 22m, 1 min recovery) & some general hill running.

Weekly mileage @ 25 miles. Annual mileage 426

"Back On Track"

It's a warm and sunny early spring afternoon. it's the opening day of the much awaited track and field season. For once the two come together and the opening Cheshire League track and field meet at Woodbank Park in Stockport leaves athletes digging out their sunscreen along with their spikes on a glorious afternoon with an opportunity to really start the season in fine style.

The men's team manager started the season as he means to go on and i was "encouraged " to run the 3000m, the 800m and with my arm up my back the opening leg of the 4x100m relay!! They were run in that order with increasing tiredness as the afternoon progressed being matched with the increased speed required for each successive event! I led the club's charge in the 3k (not saying a lot!) but had to take second fiddle to the younger "senior " men who are only 17 years old (I am 49) in the 800m but opened the relay by holding my own against the swift sprinters of Trafford AC, one of the top clubs in the country. All in all a great start to the season.

Mileage for the year to date 401

"Shutlingsloe"

Despite yet another week that conspired against running (work, family, cold & chest infection)the week was rounded off with a fantastic run up through Macclesfield Forest & on to Shutlingsloe, the highest point in Cheshire. After a few days battling a cold and dropping out of the weekly track session as the pace picked up (must have been ill!) a few recovery runs prepared me for a 6.30am start on my most favourite run of all.

Starting in Langley it's a steady climb up through the forest until you appear out onto open moorland with a fantastic climb up to Shutlinsloe. The day was perfect with the sun coming up and the forest and moor all to myself. A steady climb is rewarded with fantastic views of the Cheshire Plain to one side and the rolling hills of the Peak District on the other. After all the climbing (and the wonderful views) its a rapid descent back into Langley and breakfast! Catch a short video of the run I shot http://www.runcast.tv/video/my-time-to-run-video-1

Next week it's back on the flat as the track and field season finally commences.

"Spring"

Another varied week with running time being in direct competition with starting a new job! Despite this I got in around 25 miles which can contribute to the "Running From The Reaper" team in the buckeye podcast challenge!.

My efforts did get some reward however at the annual Macclesfield Harriers awards evening, where for the 2008 season I took third place in the club's senior men's track and field championships, winning the vets series and also finishing third in the vets for cross country!

Finally, I did get one great longer run in the hills this week (pictured) which really made it feel that Spring has finally arrived & will help when the Swift Half in the Peak District in May comes round. Before that the track and field season opens in just over a weeks time so its time to get to the track and get some reps in!

"Wilmslow Half Marathon"

After a break of ten years and following a good run at the Stafford Half two weeks ago I was glad that I had once again entered this top class, fast, flat and very local (5 miles away!) race. This year hosting the English Half Marathon Championships and with the race limit of 4000 reached before Christmas, the day turned out to be sunny, cloud free and around 10 degrees centigrade with a slight breeze, the perfect running day.

As I am not fit enough to race hard over this distance I started out steadily (with the aim of remaining below 7.30 as an average) I cruised the first few miles at around 7.08 pace. The lack of distance work told around 10 miles (on one of the course's few climbs around the "Victory Hall" in Mobberley, pictured above) but I kept everything under control and was determined to just "enjoy" the event as a run, coming in at 1.36.46. I crossed the line with the former three time Olympian & Commonwealth Games 800m champion Diane Modahl and was glad she hadn't decided to use that world class pace (even after all these years)to race the last quarter mile!

The time was 12 minutes quicker than Stafford but 10 minutes off a PB!! But it was a great Sunday morning run all the same with a fantastic t-shirt!

I may even be tempted to "race" the "Swift Half Marathon" in the Peak District in May!

"Broken Toe!"

After a great run on Sunday I definitely came down to earth with a bump on Monday morning, or to be more precise down the stairs at home, slipping from top to bottom! The only thing hurt apart from my pride, was that as I fell my little toe caught the stair banister and went in the opposite direction to the rest of me! I'm still not sure if it is broken, dislocated or badly bruised. Medical advice is the same whatever, ice, anti-inflammatories and strapping to the toe next door!

After a couple of days of rest the toe felt much better and I went on a couple of easy runs which I know isn't what the doctor ordered or very sensible either, but a week on and although the injured area is still very swollen and bruised running isn't causing a problem so I may have an easy run out at the Wilmslow Half Marathon next weekend.

The highlight run of the week was on Saturday afternoon where I went out for an hour along the Ashton Canal which runs through the heart of Manchester. leaving my son Matt at the North West Pole Vault squad training at Sportcity, home of the 2002 Commonwealth games, I ran down into the centre of Manchester taking in over 200 years of industrial heritage that saw Manchester become the first city of the Industrial Revolution. Built in 1796 the canal was key to the successful rise of "Cottonopolis" and making Britain the world's leading economy. Several hundred years on the decline in the area is slowly being reversed as old factories are being converted to flats and although i know the city very well from my student days, it was great to keep popping up from the canal at bridges to realise that you were at the heart of what is still today a major international city.

Assuming the toe keeps recovering it is my intention to run the half at the weekend before the start of the track and field season kicks in in a couple of weeks time.

"The Stafford Half"

It's 9.00am on a warm and sunny early spring morning as I sit in a McDonalds just outside of Stafford. An athlete walks in, clearly a runner, and makes his way over to the counter to order a coffee. The voice is unmistakeable, I would have heard it now 101 times (if I had listened to all the podcasts), its Nigel from "Running from the Reaper". We had arranged to meet up for a quick chat prior to him entering his local half marathon on his road to London next month.

After a quick chat about all things running he kindly guides me through the early Sunday traffic to find a parking spot near to the race start and thirty minutes later we are off in the Stafford Half Marathon. Four thousand runners have towed the start line in what are now becoming very warm and unseasonal conditions. The early miles were hit at an almost metronomic eight minute pace (photos are at five miles, I am 218 and Nigel 71) through miles six to nine the rolling road was more challenging and for me as a none road runner these days with my last half being ten years ago I was going into unchartered territory. However the last few miles were along a disused railway and then by the local river. The last mile Nigel really picked up the pace ending with a fantastic last quarter mile turn of speed. The clock stopped at 1.48.31. Not Nigel's quickest by a long way but he was comfortable enough to take confidence away from today as he ramps up the training for London.

For me it was a great day of running and has given me the confidence to attack the Wilmslow Half in two weeks. At the end we had time for a quick chat, put on our hard earned t-shirts for a photograph then it was off. I have run many races over the years but this will certainly be one to remember.

To see how Nigel felt about the run go to http://runningfromthereaper.blogspot.com/ or better still visit itunes and subscribe to his brilliant podcast.

"Over the Hollins"

Another quiet week on the running front with only twenty miles logged. This time of the year is always a strange one, the cross country season has finished but the track season has yet to start. Nevertheless I got some good runs in this week particularly on Monday with a six mile trip over the "The Hollins". Viewed from my office window they are always a challenging set of hills that are forever calling me out for a run!

The remainder of the week was a mixture of tempo runs and a short fartlek session this afternoon when it decided to turn to winter again with a mixture of rain, hail and sleet all in the space of fourty minutes.

The focus of this week will be a return to the track on Tuesday with easy running for the rest of the week, leading to next weekend when I aim to meet up with Nigel from "Running from the Reaper" for a Sunday morning run in the Stafford Half Marathon.

"Running HIGHlights"

The title of this post may be a bit misleading. For the first time this year the running went off the rails this week and the Bosley Cloud Hill Race I was hoping to run this morning was given a miss. After the efforts of last weeks English National XC race, a short recovery run on Monday signalled that everything wasn't quite right, and by Tuesday morning I had the first real head cold of the winter which then went onto my chest. For once I listened to my body and had five days off only going out for a VERY easy 50 minute run in the Spring sun this afternoon.

Whilst out on the run today I tried to think positively (as opposed to what a great race I had missed out on this morning!) and started to think about what have been the running "highs" in my career. After over twenty years of running and racing there have been many memories but in the space of one run there were only a few that really jumped out without too much effort, so here they are, the top 10 -

1. Finishing my one and only marathon at London in the mid 1990s in 3.14.21 (and vowing and meaning never to do it again!)

2. Being chosen to carry the baton (representing Macclesfield Harriers & AC) as part of the baton relay around the United Kingdom before the start of the 2002 Commonwealth Games in Manchester

3. Running a sub 4 minute mile as part of a 4x400 relay squad to celebrate Roger Bannister's first sub four minute mile.

4. Achieving a club vet high jump record of 1m 42 in 2006

5. Everytime I line up to run the English National Cross Country Championships particularly when it is run at the home of XC, Parliament Hill fields on London's Hampstead Heath

6. Cheering my son home to second place when he was 10 in the local inter schools cross country championship

7. Cheering my daughter every time she runs (because she has a running style and ability that I can only dream about) but I won't tell her this just yet!

8. Completing any tough track session on a Tuesday night when the coach says "well done"

9. Competing (and finishing) the World Masters Mountain Running Championships when they came to Keswick in the UK in 2005

10.Finishing the "Tour of Tameside" in one piece in the early 90's (pictured above). Regarded at the time as the toughest test in British athletics, organised by the legendary Ron Hill and featuring a double marathon distance covering six races in seven days.

Next week will be another base training week as I build up to a visit to the Stafford Half Marathon and hopefully a run with Nigel from "Running from the Reaper"

"The English National XC"

After months of cross country league fixtures and regional championships the biggest race of the season finally arrived yesterday. The English National Cross Country Championships the oldest and most famous of all xc races returned to its spiritual home, the testing mud bath that is Parliament Hill Fields on London's Hampstead Heath.

In glorious sunshine at 3pm the 122nd running of the senior men's race got under way. For me, as with many cross country runners this is one of the focus races of the year. For spectators the site of over 1400 runners aiming for the first corner of the course is a usually a sight not to be missed (and quite worrying for the ahletes as well!), however the difference on Parliament Hill is the start which starts on a slight rise & which keeps rising! This really sorts out the field, but whatever speed you start at you are still going into oxygen debt as you reach the top of the first climb and drop sharply down to race a very hilly, muddy two lap course. It was great to have the family there though to shout support although I never knew where they were going to pop up next so couldn't slack off at any stage!

As always I finished well down the field, tired but elated after being cheered in by my family and really enjoyed hearing how the rest of the team had faired, most in front of me but some behind!I have also made myself very popular again this evening washing off copious amounts of mud in the kitchen sink! The short video clip shows me in the final sprint to the finishing line. And yes I did beat the chasing athlete despite the lack of faith shown in me by my son who was commentating!







So that's the cross country over for another season and I can now start to focus on the summer with the aim of targeting some of the county track and field fixtures whilst also aiming to run in some of the summer fell races. To that end the first hill race for me will be the very tough nine mile "Bosley Cloud" race next weekend so I suppose I had better get some hill training done quick!

"Back to base training"

After several weeks of focussing on races the last fews days have seen a return to general training and putting back into the body what the races have taken out! This didn't however mean a relaxation in training as Tuesday's track session returned to six sets of 800m fast (30 seconds recovery) 400m at full tilt, with three minutes to the next rep! The weather also improved and although very cold and frosty, at least it was possible on the recovery runs to loosten up tight hamstrings to actually feel the ground! It's now only one week to the big one, the English National Cross Country Championships, the oldest and most famous cross country race in the world which is making a return to the spiritual home of cross country at Parliament Hill Fields on London's Hampstead Heath. Seven miles of mud and rolling hills await. Bring it on!

Although my daughter Sarah was also not competing this weekend, like me running is never far from anything she does. This week she was delighted to hear that a short story she had written as part of a school project (maximum fifty words) had been accepted for publication! Based on a cross country race we had both been involved in before Christmas here it is -

KILLER HILL

The mist was rolling in and the runneres could just be seen as they ran the dreaded course through mud and rain. Katie was lagging behind at the back. She struggled to keep up with the others as they entered Killer Hill. The pain was immense, would it beat her?

Finally, a fortnight ago I gave a mention to one of Macclesfield Harriers top under 17 runners Lloyd who had become North of England 800m Indoor champion. Well today I have learnt that he has now added the English Championship title to his expanding list of honours. A fantastic achievement, well done Lloyd!

"Wythenshawe Park XC"

As I sit here typing, the snow is starting to come down again finishing off a week that has seen the country in the grip of snow, ice and freezing temperatures. Running conditions both on the track and on the pavements have meant that my running shoe soles haven't touched firm ground all week! A track session on Tuesday on what felt like an ice skating rink coincided with the toughest session of the winter. On a night when the coach was stranded on her farm in the foothills of the Peak District, a group of half a dozen of us self coached a session of 1 x 2 miles plus 4 x 1 mile with two minute recoveries. With a warm up and cool down the session covered over 8 miles and there was no-one else left on the track by the time we had finished with the snow started to fall again!

The 30 mile week was focussed on the final round fixture of the Manchester and District XC League at Wythenshawe Park. This was the race that required everyone to be at peak performance to help the club stay in the top division for another year. Although I love this fast flat course the only time you get some respite is through the wooded section of the course where concentration is key to both staying on your feet and not breaking an ankle! After years of having this section of the 6 mile race pre-programmed in my head, this year the organisers totally change the trail taking the athletes through several ditches that saw you up to two feet deep in mud if you took the wrong line through them. Several athletes did and paid the price, namely retirement! I for once stayed under control and took the best lines through I could and despite coming in behind two of my nearest club rivals managed to shake off my friend and fiercest rival Jack from Salford Metropolitan AC who took a fall in the final lap and finished a totally different colour than he started! He has vowed revenge during the track season!

So another good training and racing week where I finished by leaving everything out on the course yesterday, always a great feeling, especially as it's now only two weeks to the biggest race of the season the English National XC.