"New Year's Eve"

Last run of 2010.

Now that the snow and ice is receding it's a quick three miler through town and into South Park.

Overall a pretty good running year, with more miles and races than in recent times.

All that's needed now is to do a full review and target set for next year. But first it's party time and lets see what 2011 brings!

Annual mileage 1323. Races 35

"Boxing Day Club Handicap"

The last race of the year, number thirty five, the annual club handicap around Langley and Macclesfield Forest. For once not run as normal with the fastest going off last, but with all runners going off together having given the handicapper an estimated finish time and their running timepiece. A true test of running by feel, the ultimate race against the clock!

I had seen what a few of the others were estimating but this was less about speed and more about pace judgement, a race against yourself.

Last years time was 28.04 on what is described as a "super hilly four miler". This time allowing for the icy forest roads and lack of recent speedwork I estimated 29.14.

All was going fine until some club junior went past me on the biggest climb of the day (top picture, looking back), a lung freezing five minutes of agony as you gulp in the oxygen. Pace judgement went out of the window as I took 20 seconds out of him in the fast last mile. I won't repeat what I said as I raced by! My chance of winning the race blown I came in 11th in 28.13. Maybe I should have been confident and gone with last years "flat out" time. All in all though I'm really chuffed that there is still some speed left in the legs.

The bottom photo shows the road climb up to the high point of the course just below the Hanging Gate pub and the turn for home with a fast two miles downhill to the finish.

Weekly mileage 24. Annual mileage 1304. Races 35.

"Christmas Eve"

A 5 mile Christmas Eve run over "The Hollins". Fantastic! Now roll on the beer and xmas pud!

"In The Deep Midwinter"

Just a quick review this week.

No races for once after six successive weeks of competition.

The track closed for a third week running, not due to snow but the ice - not clever when sprinting round the bend! This is the most it has ever been out of service.

Most days with temperature never above zero.

No speed work (racing flats have gone on holiday!) BUT, some great long solo winter runs in the hills. Photo taken on Saturday afternoon before dropping into Ingersley Vale and the climb onto Kerridge Ridge, known locally as "The Saddle"

Weekly mileage 29. Annual mileage 1280.

"THAT Hill Is Still There!"

It says something about a cross country course that the first thing one of the senior ladies says as you arrive is that the hill is still there, and we all know exactly what she means!

Known to all as "Killer Hill", it is the defining feature of the Leek Westwood course and also decides the finishing positions of the last fixture of the Norths Staff League at westwood High School Leek. Run this well on each of the three 2 mile laps, recover for the next climb, and you stand a good chance of doing well. Let it psych you out and you are in real trouble! The photo shows the condition I was on the short climb just before Killer Hill on the first lap!

The climb is tougher than any others in the season, even Hill 60 at Roundhey Park, because there is a short tough climb and quick descent putting your body under pressure before you actually reach the bottom of the hill. Secret is don't look up, adjust the central governor in the brain and don't stop! I managed this and had a great run, again with the temperature barely reaching zero and got round in 45.15.

The remainder of the week was limited training again in sub zero conditions including running along a frozen Macclesfield canal, & I also managed a good couple of hours on the bike the day after the race which helped to loosten off the legs.

Weekly mileage 21. Annual mileage 1251. Races 34

"Boggart Hole Clough"

Week number two of sub zero temperatures and the first time in my experience where a cross country fixture isn't confirmed until the day of the race. Furthermore all runners were advised to walk the course before they decided it was safe for them to run! Welcome to Boggart Hole and round three of the Manchester & District League.

Noted as one of the toughest courses of the season for mud and climbing last weekend was a very different experience. The team were hoping it may have reduced the numbers running and help us get up the league standings, it did, but the quality was still there at the front of the field with internationals Andi Jones and Tom Lancashire in fine form. The only positive thing was that after the start I didn't see them again, meaning I didn't get lapped on the three lap two mile course!

Although over the normal course I was 3 minutes 32 secs faster than last year (48.06), I still finished behind my two closest rivals Alan and Jack. I'm not sure how to deal with this yet but will have to wait until the next round of the League in new year to find out.

None running highlight of the week, sleeping in the car overnight in Sheffield with four teenagers due to heavy snow preventing travel back over the Peak District!!

Weekly mileage 23. Annual mileage 1230. Races 33.

"Cheddleton Christmas Pudding Run"

It's usual at this time of the season to have trouble keeping on your feet whilst racing, but that's because it's cross country season, however it proved just as difficult yesterday at the annual Cheddleton 10k road race. With the temperature never getting above minus 1c it was a brave person who opted for racing flats without a second thought. Having said that the three x 2 mile hilly country lap was reasonably forgiving and I didn't see too many slip ups.

Although only a local race set up in the Staffordshire Moorlands, the race attracts some really quick action at the front. I could only manage a 45.15 which is 49 seconds down on last year. I went out more conservatively on the first lap this year (14.30 for two miles, compared to 14.00 last year) hoping to finish stronger, but the biting headwinds and long climbs meant I could only hold my pace and not pick it up. Otherwise it was a good race, all the better for the christmas pudding that all finishers receive! The photo shows the 12th Century St Edwards Parish Church which sits at the heart of the village with its first covering of snow showing that winter has come really early this year and me trying to hold it on the final lap!

Todays ninety minutes in the hills really rounded the week off well. Again temperatures hovered around zero, but with a clear blue sky and little wind it was a great day to be out and the views were fantastic.

Weekly mileage 32. Annual mileage 1207. Race total in 2010 - 32.

"Sherdley Park"

Week three of November and today was race three of the month, the tough and hilly course of Sherdley Park. Usually known for its mud, for once it was fairly dry leading to faster times than normal.

This was my first run out in the Manchester League this season and was a chance to see the current fitness of my nearest rivals, in particular Jack from Manchester Harriers. Raced over three laps (9.3Km in total) I went off reasonably steady and ended up having a good run beating a couple of my club mates but being passed half way round the second lap by Jack (times still to be confirmed). With laps of 15.21/16.06/16.00 I finished with a strong burst in 47.28.


The other highlight of the week was a great ninety minutes on the bike yesterday over Rainow and Kerridge. On a cool late Autumn but bright day it felt good to stretch the legs out on some of the tracks that are starting to break up with all the recent rain and some of the easier climbs (see photo of Oakenbank Lane in Rainow) were a real challenge. All in all a fantastic cross training session.



Weekly mileage - 27. Annual mileage - 1175. Races for 2010 - 31.

"Stafford Common"

It's a race a week throughout November and last Saturday it was the third round of the North Staffs Cross Country League at Stafford Common. This tough undulating course is for some reason one of the least favoured ones on the circuit and given it isn't a counter in the club champs I found myself as the only Harrier turning out!

This year the course was surprisingly dry and on a cold but clear day I was looking forward to a good four laps of this 10k race. However after a good steady start it soon became obvious that it wasn't going to be a good day and by as early as the second lap I really began to struggle to maintain a rhythm (see photo for the proof, the eyes are closed in prayer for the pain to end!) and eventually finished well down the field averaging over a mile a minute slower than the first round of the league three weeks ago. Just shows how courses can take their toll. Let's write this one off and look forward to the next round of the Manchester League next weekend.

The day after I went out for a great ninety minute recovery run around Kerridge including an ascent up White Nancy which put me in a better mood!

Weekly mileage 25. Annual mileage 1147.

"The Langley 7"

After several decades of racing and competition you would think that if I had learnt one thing it would be pace judgement. Wrong! Yesterday's Langley 7, hosted by my home club Macclesfield Harriers proved the point perfectly. It is a tough seven mile road race with a flattish couple of early miles but over 1000ft of ascent between miles three and five. My first mile of 6.22 in effect put paid to a good run and I finished over 90 seconds down on last years's time with a 52.25. The mile splits tell the whole sorry story - 6.22/7.23/9.14/10.04/6.27/6.32/6.20.

Despite this it was still a fantastic day (I helped set up the finish area and did race entries before I put on my vest, jogged outside and raced), there wasn't a cloud in the sky and the Macclesfield Forest and Wildboarclough views were fantastic. Must remember though not to go off that quick unless it is in a cross country race!.

I rested the legs today by going out for an easy ninety minutes on the bike which rounded off a good week of training.

The image is the label off the bottle of beer that all finishers received, brewed specially for the race. Needless to say it tasted great!

Weekly mileage 30. Annual mileage 1120.

"Central Park"

I have just returned from a fantastic week with the family in New York which included a couple of great early morning runs in Central Park.

Although I was out at 6.30am each day I was amazed at how busy the Park was with runners and cyclists. What made it more interesting was that I appeared to be running in the opposite direction to everyone else! I covered most of the lower and mid areas of the Park including the track around the Reservoir and took in the fantastic views back to the midtown skyscrapers.

The last couple of miles of each run covered those of the NYC Marathon which is run this coming weekend, and I'm interested to see how they cope with what is definitely not a flat run in to the finish. They certainly tested me and I love the hills!

The photo shows the family enjoying kite flying in Sheep Meadow on a day when the temperatures went into the lower 70's, which is definitely much warmer than it should be at this time in the year.


Weekly mileage 27. Annual mileage 1090.

"Sandbach Striders 10K"

After an illness affected and therefore low key World Wide Festival of Races where I ran my own six miler along Riverside Park in the spirit of the event it was good to get another competitive race under my belt.

After a further week of coughs and sneezes I was happy just to make the start of Sandbach Striders low key but fabulously organised multi terrain 10k on the heart of the Cheshire Plain. Sandbach, famous for its Saxon Crosses presented us with a perfect early Autumn morning with clear skies and a gentle breeze making for ideal running conditions. A full pre entry meant many macc harriers couldn't score points in the club champs but was great for me to pick up some easy points!.

With a steady off road first 2k I gradually picked up the pace and was running 4.16 for each kilometre until the lack of training and chest cold finally caught up with me at around 7K. I did finish strongly (which included climbing the steps of a railway bridge at 9k!) however, with a 44.17 (for 35th position out of 180 finishers) which I was more than happy with given the circumstances.

Weekly mileage 27. Annual mileage 1044.

"Back over the Country"

After a week with a sore throat and chesty cough I was unsure whether to compete in the first cross country of the season last Saturday. Despite my better judgement I went for the "kill or cure" approach and joined the rest of the team.

Having made my excuses on the start line, for once I didn't take the usual approach recommended by my coach, that of off hard then relaxing into the race, as instead I relaxed from the start! Immediately I dropped off the pace of my key rivals but over the firm ground of Knight's Grange for once this really paid off ( a four lap 10k). I slowly started to pick off runners and with a strong last lap ended up over a minute ahead of a couple of my team mates at the finish (49.12). Maybe this is the best way to race cross country but it just isn't in my nature to hold back at the start!

The course whilst being predominantly flat had a couple of sharp climbs and luckily the photographer chose to capture us on the way downhill! I will let you guess which laps they were taken on!!

Weekly mileage 25. Annual mileage 992



































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"Nine Mile Track"

Its been a reasonably good last two weeks with short runs, a couple of trips out on the bike and also a couple of tremendous track sessions,including last Tuesday's which added up to nine miles and me finishing long after it had got dark!

The time between the end of the track season and the start of the cross country season is always an interesting one, do you stick with speed on the track or start to introduce some more endurance work? The answer from the coach last Tuesday was the latter! With a large bunch of athletes to work with, including two who have recently won international vests on the fells it was always going to be a hard and competitive session. After a two mile warm up and a couple of miles including drills and fartlek it was down to the main effortbased around 6 x 400 (with 30 secs recover) then 800m, with two minutes between sets. I was going well over the early 400s but the session really began to string out as time went on, including a couple of athletes who dropped out. I dug in, stuck to the recoveries and held on to the finish and cooled down over two miles, went home, put my feet up and promptly crashed out to find the rest of the family had gone to bed several hours before!

The track season is also over when you hear the club champs results and unfortunately I dropped from first to third in the vets ranks. I can't be disappointed as I missed a couple of keys meetings, not to mention quite a few weeks of training due to work. However I intend to have a good winter season and see if I can take the title back next year.

Next week it's the start of the cross country season and no doubt a long hard winter of training and racing, The following week it's the fantastic "World Wide Festival of Races" which I hope to compete in by entering the Congleton Half Marathon.

Weekly mileage 20. Annual mileage 967.

"Last days of Summer"

I always think that the end of the summer running season is marked by the last track and field meet. As always this was a Cheshire League fixture and is one where it is "all hands to the pump" to score as many points as possible to keep the club in the top three in the table. Held again this year at the windy and exposed Ellesmere Port track, home of West Cheshire AC I ended up running every one of the four senior mens races, the 3k, the 200m, the 1500m and finishing up in the last event of the season the 4x1oom relay! Amazingly given the wind conditions I ran season's bests in both the 3k (11.58) and 200m (27.5 from Lane 1, not easy when you are six foot plus! ) but the best that can be said of the relay is that at least we got the baton round!

This has been the first week in several months that I have managed to take on a full track session and survive alongside the faster "money men" in the squad (those that win prize money in local races). Consisting of 5 x 1200m (800 fast/30 secs recovery/400 fast/ 2 mins recovery) I really held it together and am once again looking forward to getting in these regular sessions as preparation for the forthcoming cross country season.

I have also started to get in some regular longer runs, including over two hours yesterday over the Gritstone Trail including a tough ascent of Saddlers Way at around ten miles (an ancient bridleway with some great views if you stop!)

Weekly mileage 28. Annual mileage 921.

"Great Warford 10"

Two weeks ago and straight after coming back from holiday I decided to run this popular local race. It's a fast, flat course and is superbly organised by Wilmslow Running Club. Not being really "race ready" for a ten miler on a hot Sunday morning (24c) I decided just to use it as a training run and as such was neither racing or taking it easy. In this heat this was a big mistake as mentally I wasn't prepared to really perform at all. Lesson being, either race or don't enter! I got round in a steady 79. 09 but I made it much harder than it needed to be.

The last few weeks have been a mixture of trying to catch up at work, getting the offspring ready for the new term, including starting high school for Sarah, and easy maintenance running including sessions in the Lake District over the Bank Holiday weekend. Next week is the last track meet of the season and the official end of summer. It will be an all out attempt by the club to secure its position in the county league so no doubt it will mean me running everything everything from 100 metres to 3K and all distances in between. Roll on cross country!

"Kerridge to Catalonia"

It's been a mixed month of running and life since my last post.

The middle of the month saw a return to my most local and shortest fell race of the year the thirteen minutes that is the Kerridge Climb. Run from the annual Rainow village fete I have competed in this race most years since the late 1970's and although being very short, straight up to the summit of Kerridge Ridge along the top and straight back down, it is certainly a real test (of how long you can survive before walking hands on knees .... answer not long!). Being a local race with around fifty entries you might think there is a chance to place well up the field. Think again. When the holder of one of the Lakeland Peaks toughest records can only manage third you realise that you are in serious company! As usual I started out at a gallop, bouyed up by running through the cheering throngs at the fete! However as always gravity got its revenge and at the summit of the ridge I was definitely suffering from a lack of oxygen. A rapid descent (not helped by not being able to focus or think straight) I ended up with a good strong finish on the uphill field back into the fete. For the whole week before the race I had been struggling with a stiff kneck but still I managed 13.03 (my PB is 12.48 from the mid 80's) not bad all things considered for twentieth place, but well behind the sub eleven minutes of the winner.

The last two weeks of July were mainly maintenance weeks with a mixture of steady and longer runs, but worringly (due mainly to work and family commitmets) I have now missed a whole month of those vital coached track sessions for which I will no doubt pay the price at the last track meet of the season in a few weeks time.

The last week and a half has seen us all off for a family break in northern Spain. With the extreme heat (35 degrees on the days we visited Barcelona) I tried to get out a few times very early in the morning. One run turned out to be the scariest and most surreal ever. We were a few miles out from the resort of Salou that has quite a reputation for enjoyment late into the night. Imagine my surprise that my 6.30am run took in a variety of "arresting" situations as police fought with over fuelled revellers from the night/morning before (there was only ever going to be one result for them ..... a trip into the back of the police van!). Subsequent runs took in the quieter back roads of Catalonia! Running on holiday can be a great experience but its sometimes good to get back to the quiet of the Peak District hills!

Annual mileage 791 (week 31)

"The Wizard 5"

Another great week of running, the weather was hot and the racing hard work!

After an easy couple of runs early in the week including getting completely lost on the Cheshire Plain with a five miler ending up twice as long on Monday lunchtime (see the fantastic church I found photo below), I turned up for the second running of the Wizard 5 on the Thursday evening absolutely raring to go.

Organised by Wilmslow Running Club this race takes you over, around, down and up Alderley Edge, made famous by Alan Garner in "The Weirdstone of Brasingamen", and on a warm and muggy night has all the ingredients for what you want from a short, local, friendly but competitive mid week race. Superbly organised and attracting some top class racers it has it all - a fast start, plenty of twisting woodland tracks (past the pictured 19th century Druids Circle), a descent off the edge round Cheshire's country lanes followed by the intimidating and punishing last mile climb back up to the finish at the Wizard restaurant on the Edge.


I started off really well but the descent and miles 3-4 really started to take their toll with the thoughts of the last mile being, "what goes down must have to go back up!". I really had to dig in hard to keep the climb going but finished mid field in a creditable 38.28, not bad considering the multi terrain nature of the course but a long way back off the winner coming in sub 30 minutes. This was one of those races that makes you realise why you enjoy running so much, or at least when the pain stops!

Next week its back on the hills again for the very short and even more painful Kerridge Climb!

Weekly Mileage 24. Annual mileage 728 (week 27)

"Brereton Heath"

It's been a packed last three weeks of running and racing including "pyramid " track sessions (3x300/6x600/3x33 off 60 seconds recovery), long runs (over two hours) in the hills and steady recovery runs across the Cheshire Plain discovering new lunchtime routes from my office in Sandbach.

All of this was held together by the annual club track & field championships held over two nights replacing the normal training sessions. In session one I ran the 400, 1500 and 3000m all in the space of an hour and a quarter! Not recommended if you want season's best times but that was what I got at least in the 400m, but more importantly I defeated one of the junior men who at the start of the race had complained that he had to compete against the "old timers". A quick shout of "is that all you have" coming off the last bend put him firmly in his place! On the second evening of the champs I concentrated purely on the 800m and whilst posting season's best of 2.36.4 was pipped on the line for the vet men's title by a guest from the local triathlon club!

It's always nice to run somewhere new and last weekend I visited Brereton Heath Local Nature Reserve for an interval session. This is one of a series of sites I am responsible for as part of my day job so it was great to see lots of visitors enjoying the country park particulalry the lake a former silica sand quarry pit On a scorching hot day & after a steady warm up I managed 3 x1500m sets using the path round the lake with a three minute recovery with progessive splits of 5.20/5.05/5.02. A short but very tough session.

The other highlight of the week, and again part of my job was a guided visit around the Olympic and Paralympic Park at Greenwich to see the incredible progress being made towards the 2012 Games. The scale of the construction work is astounishing and makes me want to attend more than ever (subject to getting tickets through the ballot of course!). It was certainly quite a contrast to the quiet of Brereton!

Weekly mileage 25. Annual mileage 704 (week 26)

"Oakenbank Lane"

After a couple weeks of constant racing it was back to putting some training miles in the tank. Regular racing, particularly over the fells has highlighted what happens when you ignore regular hill rep sessions (and also the track) both of which I "avoided" these last few weeks and paid the price. Although my race times were no worse than last year and in some cases faster I really lost out on both short and long climbs. So this week has included a sprint session of 19 x 1 min (30 secs recovery) and earlier today a hill session on the 300 metre steady incline of Stoneyfold Lane including 5 x full hill (70 secs), 5 x half hill (35 secs) and 5 x one third hill (23 secs) all at increasing pace and with 90 seconds recovery between sets for a totally knackering 30 minutes of work!

Glorious weather yesterday saw me out on the mountain bike for some cross training and a couple of hours over the local hills, but disaster struck on the fast technical descent of the boulder strewn Oakenbank Lane in Rainow where first the rear tyre shredded followed by the wheel deciding to change shape! With no mobile phone signal it was a long walk home with the bike over my shoulder but the sunset made it worth the effort. Thank heavens for lightweight aluminium frames!

Weekly mileage 28. Annual mileage 625 (week 23)

"Wincle Trout Race"

Having recovered with some easy running after the Shutlingsloe Fell Race on Bank Holiday Monday the weather picked up again over the weekend for the second race of the week, the Wincle Trout Run with the finishers prize of a fresh trout from the local trout farm!

I have been racing this event for many years and such is its popularity that from an annual entry of around 30 runners the race has grown and now attracts athletes from all over the north west and the 300 limit is reached weeks beforehand.

With the temperature again over 25c this run over six tough country miles and with over 1800 feet of ascent this race has it all - a fast start, murderous early climb, river crossing, drop round the famous Hanging Stone and fast last mile descent (where I have previously broken my collar bone in an argument with a dry stone wall!) completed by a run in supported by several hundred visitors to the local fete which the race forms one of the main attractions.

Although I suffered again with poor climbing over the Staffordshire Moorlands I knocked over five minutes off last years time coming in 109th (293 finishers) in 49.57. The trout was delicious, which made for a really good end to a great day!

Weekly mileage 22. Annual mileage 597 (week 22)

"Shutlingsloe Fell Race"

It's only 1.9 miles long but with an ascent of over 900 feet this short local village fete race deserves its reputation as one of the toughest of the summer season. Every year now for over 30 years I have rolled up and paid my money and tried to tell myself that this year it will be different, that I will run as much of the hill as I can (usually around 20%!) and that the final ascent from the river will see me pick off competitors one by one as I climb back up to Crag Hall in front of a cheering crowd. Then I wake up from my dream!

Yet again the event was part of the English Fell Championship calendar and attracted some of the best hill racers around. Won by international Simon Bailey in 15.15 (only 4 seconds off his course record), I was still coming off the top when he touched the finishing wall at Crag Hall! I managed 26.49 only 3 seconds slower than last year but despite some reasonable climbing my descent off the hill was far too cautious, and my reflexes to react to changes under my feet are definitely slowing down! It was great to have the family there though to cheer me in at the finish. Well sat on Lord Derby's lawn eating ice cream actually!

Weekly mileage 26. Annual mileage 575 (week 21)

"A Five and a Half"

Within four days of the tough Bollington Three Peaks Hill Race it was back to the same hills and trails for the Rainow 5.

A much shorter and "runnable" event it still covers over 800ft of climbing. Once again overall I had a good run of 45.30 knocking 16 seconds off last year, but my achilles heal still remains the long climbing element of the race showing a definite lack of hill work. It was also unseasonally cold.


Not so last Saturday's race, the reasonably flat and fast High Peak Swift Half run in 25c heat! Once again it was the chance to get together with the eurobloggers who make up the net running community and a good time was had by all. Despite the heat we all got round. I was looking for a really quick time for me (sub 1.33) for a change but after hitting a less than steady 70 minutes for the first 9 miles I knew it was crazy to try and hold the pace and ended up ten minutes slower than last year in 1.45.30. I was just happy to finish in one piece without too much damage.

Weekly mileage 34. Annual mileage 549

"When I'm 64......"

Its the start of May and what usually turns out to be the busiest racing month of the year so far. This year will be no exception with six races planned in over the next four weeks.

The first race was last Saturday which saw the second ever running of the Bollington Festival Three Peaks Fell Race covering the three highest points (two of them trigs) in the Bollington area and with just over 1200ft of climb for the six mile plus circuit this is always going to be one which pushes the very limits of your fitness. Although only a low key village race it still managed to attract a couple of international mountain runners!

Having had very little sleep over the days preceding the race (having worked through the night on the Thursday for the general election and then gone straight into the office the next day) it was always going to be a "run and see" what happens. I didn't have long to wait to find out! Whistling the tune to match my race number (64) over the first flat mile I hit the red line on the very first climb of the day to Kerridge Ridge which was closely followed by a rapid descent & ascent back up to White Nancy followed by a further rapid drop to the final hands on knees climb of the day up Nab Head, where on a clear day you can apparently see the Welsh mountains. All I saw was blurred vision as I dropped off the hill for the final fast two miles to the finish at the local village fete in a time of 56.02, ten seconds faster than last year but certainly in a far worse state!

The next race is a mid week return to the same hills for the Rainow 5 which hopefully is slightly quicker and runnable, we'll see!

Weekly mileage only 18. Annual mileage 485

"Out on the Gritstone Trail"

One of the great things about running is that it often only takes one good session or race and you are right back to where you want to be. This happened to me this week, where after a couple of weeks of niggling injury and low key training, a tough track session on Tuesday (including 5 x 800m with 1 minute recoveries) and Open Track meet on Wednesday did exactly that.

With the Tuesday session I held back on doing 1k's in favour of 800's in the hope that it would leave something for the following evening's Open Meet! I had intended to run the 1500 and 800 but opted for the latter only. My target for the season is a sub 2.30 so I was delighted with a 2.37 dead (off a 74 sec first 400). I finished really strongly and with some more solid speed work behind me through the summer hopefully i will get close to this time.

Yesterrday I managed a 12 miler which included several along the Gritsone Trail. Out for over two hours, this is the longest time on my feet for quite a while. On a beautifuuly mild and sunny day it was great to put the watch away and just run and I covered quite a few of the trails that I will be racing on over the next few weeks. All in all a great week of training and racing. Let's hope it continues!

Weekly mileage 30. Annual mileage 467.

"Back on track .....then not!"

It has been a really mixed up last few weeks with the pressure of work and family life (looming exams!). A low key recovery after the Wilmslow Half with legs that seemed to take much longer to recover than usual led into the first track meet of the season in the Cheshire League in Crewe on the 11th April. I was pencilled in for the 3k and 800m but at the last moment was asked to also drop in a 100m straight before the 3k! After a very quick warm up I pulled out a reasonable 14.4 (not bad without blocks!) and jogged round to the start of the longer race. The first few laps were fine but it soon became apparent that there was more than a twinge in the right hamstring. I finished ok but three days later and I still couldn't straighten my leg without pain. And no I didn't run the 800. Another reminder of my age me thinks! Two weeks of steady running and I am just beginning to work through the injury which has included a couple of easy long runs in the hills along the Gritstone Trail and past White Nancy (pictured) helped by some great spring weather, plus a sharpish interval session yesterday to test things out. This week its the club's first open track meet of the season so lets hope for a warm evening but with me sticking firmly to the 15 & 800's! Weekly mileage 33 (week 16). Annual mileage 437

"Return to the Wilmslow Half"

It's now a month since the end of the cross country and as the track season has yet to kick in I had decided after last years successful race to make a return visit yesterday to the fast and flat Wilmslow Half, which this year was the host for the England Athletics Championships. Although I had a couple of steady weeks of training behind me, my lack of quality speed work and longer runs really found me out. I was cruising (or so it felt) for the first 10 miles, covered in 71 minutes, but the last three really exposed my lack of training as I quickly dropped right off the pace and came in with very little left in the tank in 1.35.49 .

Mile splits were also all over the place, literally!
6.45/7.09/6.49/7.17/6.51/7.14/7.06/7.16/7.41/7.41/7.28/7.36/7.51!/0.58.

The real problem was I didn't know if I was running or racing so the effort was inconsistent. However it was a minute quicker last year and shows I can go sub 1.33 minutes at the Swift Half in May if I put my mind to it. The other good thing about this race is the runners bag at the end which this year contained a fantastic tech t-shirt which will be great when the weather picks up, but not today when after an hour and a half out on the bike my hands were frozen to the handlebars as the temperature drops again by 11c compared to race day. So much for Spring!

It's now just two weeks to the first track meeting where I will be most definitely having to race!

Weekly mileage 34. Annual mileage 329 (week 12)

"Welcome Back, Old Friend"

So read the headline in this week's Athletics Weekly, when for the first time in twelve years the National Cross Country Championships made its return to Roundhay Park in Leeds. This is probably one of if not my favourite race of the year where I get the chance to literally be on the start line with some of the best athletes in Europe.

This famous race (now in its 123rd running) draws everyone from road, track and fell to see who really are the best runners and it was a chance for me to try to score for my team.

Roundhay Park is famous for one thing, "Hill 60" and I think that AW really captures what this race is all about -

"The rain of recent weeks made the going heavy but the speedsters were still able to turn it on. The steep downhill descent was negotiated either bashfully or maniacally depending on who you were (I was bashful!) and then, six minutes later, the piper had to be paid in the form of Hill 60, which is what it is: 45 seconds of leg sapping lactic. It makes for a superb amphitheatre and the huge crowds scurrying across the course from the top of the descent to the top of Hill 60 reminded one of blood-thirsty onlookers from Tudor times, flocking to the gallows to see who was up for the noose"

I survived the swing of the noose on all three 3 laps as part of the 7 mile race, but only just and there were times when I wanted to die! Although the previous week had been reasonable training wise I was still suffering with the hangover from a cold so was more than happy to "get round" in a time well down on previous national efforts (62.33) but was priveledged (if that is the word) to see the front end of the race as the leaders floated past me when I still had over a lap to go. Their style and running economy has to be seen to be believed.

Another highlight for me was the chance to meet up with and chat to Tom Williams co-host of the great new(ish) podcast http://www.marathontalk.com/about/ . Tom is a great athlete himself but was there to support some of his club and students and he exemplified the attitude of "the national" by really cheering everyone on for what is always a very tough race, including the start which for me is always too quick, as 1500 runners aim for the first corner only 400 metres away! Oxygen debt guarenteed!

The last week has seen me get in five good sessions including a tough track session on Tuesday including a 12 minute timed run (2850 metres but well down on where I should be at this time of the year) and a two hour 12 miler over the hills on the "Gritstone Trail" yesterday where there is still plenty of deep lying snow.

Weekly mileage 32. Annual mileage 249 (week 9)

"More Bloody Snow!"

February half term and with a few days off I was hoping to get in some good solid training, but with yet another cold earlier in the week (two in two weeks!) and snow for several days running at the tail end its ended up a real old mixture.

Once again I returned to Macclesfield Forest and although the snow wasn't as deep as the other week and there was a clear blue sky it was still a real challenge.

Whilst yesterday I managed a good solid eleven miler along the canal as preparation for the upcoming half marathons, the highlights of the week were an ice skating session with the kids at Trentham Gardens (even managing to stay upright!) and an hour on the bike today, again in the snow over the local hills with the legs having to work really hard to keep the bike moving at times.

Next week sees the climax of the cross country season with the English National in Leeds. Lets hope that colds and bad weather don't get in the way!

Weekly mileage 26 (week 7). Annual mileage 202.

"Reaseheath & The County Cross Country Championships"

It's been a real mixed last seven days. After a great road race at Alsager last week I ran a couple of great speed sessions early in the week and my reward was a head cold! I don't do colds normally so I was really dischuffed. After a couple of days off, Friday was my coaching session with colleagues from work, and whilst getting them and me through it ok I knew that I wasn't fully up to racing. But this was the Cheshire County Cross Country Championships postponed from five weeks ago because of the snow and I wasn't going to miss it.

Based for the first time in many years at Reaseheath agricultural college in Nantwich, in Cheshire's deep farming south, this was going to be a seven miler of gently rolling hills and ploughed fields, and so it turned out. I set off at a good pace but the lingering cold soon found me out and over a three lapper I gradually started to drop off the pace finishing in the lower third of the field in 50.30. It's good to see the young person behind me in the picture looking as if he is trying to hang on! All in all it was as good as could be expected and a fast finishing burst over the last 200m to the finish certainly got my team mates cheering!

It's now a fortnight to my next race, the last cross country of the season and the Saucony English Cross Country Championships at Roundhey Park in Leeds where I will be running with a strong Macclesfield team, and as it's half term this week I am going to make the most of some early morning long runs to try and add some endurance to the speed that I am obviously starting to build again from the track sessions.

Weekly mileage 31 (week 6). Annual mileage 176.

"33.10 Yes!"

During yesterday's easy run through Rainow (my ancestral home & favourite Cheshire village) I realised that even after only a few recent track sessions I was ready to run well at the Alsager 5 road race today. What I didn't realise was that I would manage to take off 30 seconds from last years time and run my fastest "5" for thirteen years!

After a week that again included a mix of easy runs held together with a tough track session (4 x 1200 +400 fast in between reps) I am thrilled by this performance as I ran exactly to plan. I needed to run 6.40 miles and having missed the first mile marker went through mile 2 at 13.10. Mile three at 19.51 and 4 in 26.29. The mile splits were good at 6.35/6.35/6.41/6.38/6.41. I met an aquaintance of mine Neil from Manchester University at the start and he went out really quick but by mile 4 I had pulled him back and used him over the last mile to put in a good strong finish putting 5 places and 8 seconds between us.

Another highlight of the week was the first session I coached with several runners at my new office base at Sandbach. I have committed to working them at least once a week and look forward to the group growing in both number and confidence as they begin to enjoy what running has to offer.

Next week it's back to the cross country with the county championships, but today has really boosted my confidence for the coming spring season with races planned on road, track and fell.

Weekly mileage 30. Annual mileage 145. (Week 5)

"Wythenshawe Park"

As the saying goes "what a difference a day makes". This time yesterday I was racing in glorious sunshine in the final round of the Manchester Cross Country League on the fastest and flattest course around, whilst today it was a seven mile recovery run around Macclesfield with four inches of snow on the ground!

Yes winter has returned but it won't dampen my satisfaction of running my best xc race of the season and taking 1m 44 seconds out of my friend and big rival Jack to see my finish three places above him in the individual standings. After a steady start over a very different course to the week before in Blackburn I really pushed it and increased my pace on each lap of the race. At times the pain in my legs and lungs was intense but the thoughts of winning my personal race (with glimpses of my increasing lead at the end of each lap) kept me going to complete the 6.5 mile race in 43.42. The photo shows how relaxed I was! Probably not one to put into the coaching manual when looking for a good running style.

All in all a good week including both a positive track session and a great race that together will really set me up for the spring and its first road race, the Alsager 5 next weekend.

Weekly mileage 31. Annual mileage 115 (week 4)

"10 in 2010"

With the end of January fast approaching I thought it about time to put into words my running commitments and targets for the year ahead. So hear goes!

1. A strong finish to the 09/10 cross country season, that is, to be one place ahead of my running rival Jack!

2. For the first time in many years to compete in enough races to qualify as a counter in the club's annual road race championships.

3. To run a sub 2.30 800m (with a pacemaker if necessary!)

4. Run a V50 half marathon best of below 1.35. Target sub 1.33

5. Build in some cross training with at least one session a week (bike/swim/gym)

6. Race as often as possible including some of the Staffordshire moorlands series and the local mid week fell races

7. Run and race with members of the "run net" community as often as possible throughout the year.

8. Return to the Dovedale dash and get a decent time

9.Run more miles than 2009 (1252) and average more than 25 miles a week

10. Enjoy my running whatever the weather!

"The Saucer and the Teaspoon"

"Hi Callum, how was your race? It was horrible, tough and you're going to die out there!" These were the encouraging words from one of the clubs talented under 17's to me last weekend just an hour before the start of the senior men's race at the 2010 Northern XC Championship's at Blackburn's Witton Park.

Undaunted I set off for a jog around the course (4 laps totalling 12k). Championship courses wherever they be; Roundhay Park Leeds (Hill 60) or London's Parliament Hill Fields are all famous for one thing, a big hill that really sorts out the large mens field. At Witton Park its the horrendous long climb of "The Saucer" that I was expecting to find on my reccy lap, only then to discover immediately before it another even steeper climb now called "The Teaspoon". Needless to say this was quite a shock for all our team and the thoughts of four times up both hills certainly made for quiet athletes.

With the mist descending and a really cold wind getting up I rethought my strategy of a fast start and instead went off steady and was pleasaed to be able to cover every climb throughout the race without resorting to the "hands on knees" style adopted by many right through the field. it was still blurry vision going up each climb though as the descent between each hill gave no chance of recovery. I was really glad to finish in one peice and in a position two thirds down the field. I was looking for my rival Jack whose name was in the start programme but he doesn't appear to have competed. He's obviously resting up for our showdown in the last Manchester League XC tomorrow!

The rest of the week was a couple of easy runs hung around the Tuesday track session which was really encouraging for my speed as I managed to consistently knock five seconds off the previous week's 800m rep times whilst also moving some intervals up to 1K. All in all eight miles of enjoyable pain!

Weekly mileage 30. Annual mileage 84 (week 3)

"Iceworld"

It's now been two weeks since my fall at Woodbank Park and although I have returned to running this week my ribs are still extremely sore. I took it easier through the week as the snow and ice still lay on the roads and pavements but by yesterday the rain has come and most of the snow diasappeared. Time I thought for a long run in the hills. Big Mistake!

After thirty years of running the trails around and above Macclesfield Forest you would think I would have known that up there during winter it is a very different world. Parking up in Langley (I couldn't get to Teggs Nose the usual start of the run as the road was still closed by snow. Clue there somewhere! ) within five minutes I realised that it wasn't going to be my usual run. The paths were a mixture of slush, ice and snow with no continuity at all in underfoot conditions. Still I ploughed on (!) up towards Shutlingsloe but the drifts started to reach five feet up the walls (see photo) and only half way round I decided to bail out and return back to lower ground. This wasn't as easy as I thought as a few times I ended up losing the trail and on one occasion looked back to see I had unwittingly run straight over a patch of ice and snow that usually has the words "Danger Deep water" on a stake next to a water pool!

All in all an hour's run that reminded me of the need to think ahead about where you are running however well you think you know an area. In an hour I saw no other person, walker or runner, and at one stage couldn't actually find the gate from the forest back onto the road because it was covered totally in snow. Remember, safety first!

The next week will be a mixture of steady runs and hopefully a return to the track which has been out of action for a couple of weeks, finally culminating next Saturday in the Northern XC Championships in Blackburn over a really tough course at Witton Park but hopefully without the white stuff!

Annual mileage 54 (week 2)