"Footpath no142 to Shutlinsloe"

For the last run of the year in drizzle, low lying cloud & with only fifty metres visability I decided to go off for a long solo run up through Macclesfield Forest and up on footpath number 142 (my new target weight for 2012!) to the summit of Shutlinsloe. Normally you can see Wales from here on a good day but today you could hardly see off the summit itself! It was nontheless a fantastic run and a chance to test myself against the elements! Although it was only just over seven miles it felt much longer but all in all it rounded off another running year that was definitely better at the end than it had been at the beginning!

Weekly mileage 25. Total annual mileage 1302. Races 31.

"Boxing Day Handicap"

Earlier today in the mildest temperature for years I ran the club's Boxing Day Handicap over the usual "super hilly" four mile course from Langley Chapel around the roads of Macclesfield Forest. As with last year it was a "watches off" mass start affair whereby each runner had to estimate their finish time and pace themselves to as near as possible to this. Having run 28.13 last year I went for 28.28 but despite a really good run (apart from on the two toughest hills & my lack of endurance one again showing) I came in at 28.59 and thirty one seconds out. My son Matt and girlfriend Lucy chered me in at the finish which was great. The race was won with a difference of only four seconds!. Everyone retired to the St Dunstan pub for soup, rolls and beer. happy days!

"Bramhall Parkrun"

My first ever "parkrun" today, the Santa Run at nearby Bramhall Park. What a great event! Taking us over a tough undulating two lap course, although I could only manage a 22.44 and 50th out of 485 finishers I ended up 4th V50 and was well chuffed. The course was more off road than I realised it would be so racing flats were not the best option, with lots of interest as the course took twists and turns including the aptly named "bird poo corner". I will definitely be back in the near future.

Weekly mileage 23. Annual mileage 1276. Races 30.

"Christmas Killer!"

From the cross country of killer hill last week to the best, last & toughest track session of the year, the "Christmas Killer". Following a three mile warm up the group is paired up to run 6x800m with a 400m jog recovery. Run alternately with your partner this starts off hard but then gets really tough. I was working with one of our lady fell runners who happens to have recently won the Lakeland 100 mile race so she went faster (less recovery for me) as the session went on!

Covering nine miles for the total session my legs were shot but it was great to again be completing a full workout, something that has been lacking in my training since before the summer and the calf injury.

"Killer Hill +"

It been a rollercoaster of a fortnight with training and racing fighting off a variety of viruses. The highlight was last weekend's final North Staffs XC fixture at Westwood High School, Leek. Featuring the toughest climb in xc by far, and known even on the race map as "Killer Hill", it was made even longer this year than normal!. Three ascents of this in driving sleet and gusty winds was probably the last straw for my body which spent next three days in stomach ill mode! I did however run the whole course and score for the team, finishing eighth V50 overall. I'd like to think that the photo shows me dragging up those behind me but the reality is that I was probably holding them up!

Today was another great ten mile run in glorious sunshine over the Kerridge hills with the spread of the Cheshire Plain below me and the white snow covered hills of the Peak District to the north. The temperature hovered around 2c but I was working hard up the hills and finished off the ten miler steaming. Great stuff!

Weekly mileage 25. Annual mileage 1253. Races 29.

"The Big Round at Wythenshawe Park"

The last Manchester XC League fixture before the Christmas break saw my best run of the season so far. Over a fast, flat but increasingly soggy Wythenshawe Park as a result of driving rain, I ran the three laps of the six and a half mile course in 47.50. For once this was a consistent race with some great running through the twisty sections of wood for which this course is famous. The photo of The Big Round at the far end of the course seems to sum up the weather pretty well!

The rest of the week was am ixture of easy runs and a hard track session on Tuesday including 5 x 800m, 30 seconds recovery and 200m fast. hard work indeed!

Weekly mileage 24. Annual mileage 1208. Races 28.

"Cheddleton Christmas Pudding 10K"

Another mixed week of running finished off with one of my favourite running races of the year in Cheddleton, high up in the Staffordshire Moorlands.

Although being unseasonably mild (usually there is snow and ice at this time of year) the race was blessed with gusting headwinds which just happened to be blowing down the tough climb which must be worked up three times in this multilap race.

Although I ran an even pace I ended up with a very disappointing 47 minutes which is over and minute and forty five seconds down on last year. Maybe I just didin't pray hard enough in the beautiful 12th century parish church of St Edward which I nipped into for a bit of peace and quiet before the race. It is a very tough 10k but not that tough! This is indicative of my total lack of quality track and speed work over the last few months, something that I will definitely have to put right.

Weekly mileage 36. Annual mileage 1184. Races 27.

"Sherdley Park / Old Dog New Trcks / Stafford Common"

Another up and down fortnight with a couple of good runs at Sherdley Park in the Manchester XC League last weekend and yesterday in the North Staff XC League at Stafford Common but with injury from the track in the middle!

On a warm bright day Sherdley Park was uncharacteristically firm and dry underfoot which led to a much quicker run there than normal. Over six miles (three laps) with constant climb and descent there is little or no time to recovery. Although I was last Harrier in (first time for a while) I did hold off Jack my closest adversary for a second successive race.

Following a track session on Tuesday it was doubtful that I would be racing yesterday at Stafford Common. After the usual two mile warm up and drills coach Sue decided to drop in something new in the terms of plyometrics, namely leg hops. A series of twelve on each leg put my lower back into spasm and after only one 800 metre rep I retired upstairs to the pavilion with the words "I suppose you can't teach an old dog new tricks" ringing in my ears from Sue! where fortunately the club physio was in residence! However some quick work from the physio & more stretching over the next few days and I was ready to get back into action at Stafford.

The photo shows Stafford Common at its most interesting! Four laps (total seven miles) of clumpy grass, cow pats and a few undulating fields is as good as it gets. With the thoughts of the injury at the back of my mind I went off steadily for a change and ran probably my best xc race of the season to date to come home as a scorer for the team in 47.11.

Weekly mileage 24. Annual mileage 1148. Races 26.

"Gritstone Trail"

With the first real frost of the season still on the ground but in glorious sunshine today's run was definitely the best one of the year. Over two and a quarter hours in the hills along the Gritstone Trail it was one of those days where everything dropped into place and at times you simply forgot you were running, a real "runner's high".

It definitely made up for the rest of the week which saw no running at all after a full ninety minutes of football on Monday night left me with a niggled hamstring. Definitely not worth repeating if asked!

Weekly mileage 20. Annual mileage 1099. Races 24.

"Park Hall Country Park"

Second round of the North Staffs XC League saw us at an old quarry high up in the Staffordshire Moorlands, Park hall, now a local nature reserve and a fantastic venue for running. With a mixture of winding single track and traversing of open moorland this three lap 10k race is a real test of both descending and digging in on short sharp climbs. managing a 50.48 I will really pleased with this with much of the run being into a strong headwind. watch the pain and the glory at http://www.youtube.com/watch?v=zO1uuFbGaFw

I finished off the week with a run around the Langley 7 course which is being raced next weekend. I am marshalling for the club so won't be competing for the first time in many years. On a glorious sunny autumn morning with views over Macclesfield Forest and the Cheshire Plain there can't be many better places to go out for a recovery run.

Weekly mileage 40. Annual mileage 1079. Races 24.

"Matterhorn of Cheshire"

With a few days off work I took the opportunity of some fantastic autumn weather to do one of my favourite runs from Teggs Nose to Shutlinsloe, which at just over 500 metres up is the second highest point in Cheshire and a very long way away from the plain!

This run is just over nine miles and is usually a solitary one but the sunny weather and possibly one of the last "good" days before winter was the chance for many walkers to be out on the hills and getting in my way! It took over an hour to get to the summit and forty five minutes back over Forest Chapel (pictured and dating from 1673) but was a glorious one despite the tough climbs and descents, and I finished still feeling quite fresh and ready for the day ahead.

"Heat-on Park"

Back to Heaton Park for the first in the Manchester & District XC series. The largest municipal park in Europe this fantastic 10k three lap course with hills, twisting single track in the woods and stream crossing is tough at the best of times but with temperatures up to 15c this year it was even tougher than usual!

After a good fast start I really dropped down the pack finishing in 49.12 but did beat my closest rival Jack from Machester Harriers by twenty seconds. Although the calf niggle seems to have finally recovered it is the back that is now taking over to cause problems! I can happily follow the map which makes it all look so easy!

The remainder of the week including a couple of great early evening runs in the hills making the most of late summer sun. Not sure how many more of thise there will be left this year.

Weekly mileage 26. Annual mileage 1039 (week 42). Races 23.

"Sandbach Super 6"

After a week of good varied running including completing my first full track session since May (6 x 800m, 2 minutes recovery) I had a second outing in the Sandbach 10k a multi terrain race run over the fields and lanes I train on during the week.

With over four miles of undulating road this should be a straight forward race but the opening and closing mile are really interesting including single track, open field and a steep stepped railway bridge! Even taken slowly in wet conditions this was a hairy experience. The photo gives an indication of underfoot conditions at the start. I ran a very steady 45.30 (28th out of 174 finishers) which although being fairly slow was completed without any real issue and with plenty left in the tank. I even ended up as second V50!

Weekly mileage 27. Annual mileage 1013. Races 22

"Cross Country and the World Wide Festival of Races 2011"

This year it was going to be a steady half marathon to celebrate the WWFOR but a clash with the requirements to run with for the club in the first cross country fixture of the season saw a change to a 10k race.

Over a "good to soft, firm in places" course the first round of the North Staffs League at the undulating but fast Knight's Grange course was always going to be a tough reminder of what XC is all about. Run over four laps the race definitely found that although I have started to get some speed back in the legs the stamina and endurance is still lacking and I came home well down the field in 50.51. There is definitely a need for some longer track and interval work. We return to this course for the County Champs in January and it is likely that the ground conditions will be far less forgiving of this lack of leg strength.


Highlight of the week was the chance to get a long calf massage after Tuesday's track session with the niggle starting to feel much better!


Weekly mileage 25. Annual mileage 986 (week 40). Races 21.

"Running Hot & Cold"

The last few weeks of running and training for me have matched the weather, ranging from cold and driving rain to temperatures around 27c! With my calf still niggling it has been a love / hate / love running relationship, although by averaging around 25 miles a week I've been able to do enough quality work to give me confidence for the cross country season starting this weekend.

 Key sessions have included -

• ninety minute hill runs
• several quality fartlek sessions
• a return to the track (inc. 5 x 800m / 2 minute recoveries) 
• a couple of new runs including  the "Sandbach Two Bridges" (photo - the ancient Saxon Crosses)
• a range of steady runs plus good hill climbs.

The trick for the next few weeks will be to balance the need to push on with training against aggravating the calf muscle further. More stretching on the steps then!

Weekly mileage 27. Annual mileage 961 (week 39). Races 20

"End of Summer"

The last few weeks have been a real mixture of good and bad. There have been some excellent sessions including, runs in Whinfell Forest in the Lakes, hill reps in Macclesfield Forest and some quicker interval work of 15x1 min / 1min recovery and a 25 minute threshold run in preparation for the upcoming northern Road relays. On the downside, whilst my local track has reopened after refurbishment, the return of my calf niggle has kept me away and each day has been one of stretching and waiting for the first tweaks of pain! Luckily there have been no missed races as the wait for the cross country season in a few weeks continues.

Yesterday however restored my faith, heading out for a ninety minute run over Kerridge I was treated to a fabulous sunset as I dropped across the ridge back down towards home. Fantastic! White Nancy at the end of the ridge is pictured to the left of the photo.

Annual mileage 887 (week 36). Races 20

"Trentabank"

With the track still being refurbished the Tuesday night speed session located to the hills of Macclesfield Forest. On a glorious summer evening four of us regulars (lots of others still on holiday) ran 3 undulating laps of the lower slopes of Trentabank (six minutes duration) interspersed with continuos hill reps of 3 x 90 seconds with a 90 second jog recovery but still going uphill! It is the first time for a while that neither legs, breathing or vision seemed to be anything that I could control. I also got bitten on arms and legs and today is a very itchy one!

"Malta"

A week of not much warm weather training! With temperatures in the low 30's runs needed to be completed well before the sun got up. Gentle undulating promenards were just the ticket for the sore ribs after the fall at Tegg's Nose.

Annual mileage 794 (week 32)

"Magic Mile"

Two days after the Teggs race and before I go off on holiday I still had to run the Marathon Talk Magic Mile that I had entered. I was hoping to use the track but it is out of commission being refurbished, so I measured out a mile around the lanes of Bollington. Aching all over, in high wind and on undulating roads I managed to crank out a 5.58.51 Not bad all things considered!

"Teggs Nose Fell Race"

Second race of the week but the first time back in fourteen years at the Macclesfield Sheepdog Trials for the annual nip up and down Teggs Nose.

With 1700 ft of climb over seven and a half miles this was always going to be tough and so it turned out. The race is broadly two climbs and two descents that are both severe in different ways. I was going well for the first five miles and was on the home run when a twisting descent of The Hollins ( a path I must have run over a hundred times) found me diving forward and surfing the ground at close quarters! Everything hurt, both my calfs went into spasm and my right shoulder felt like it had been shot! A couple of runners slowed up to get me on my feet again and I hobbled in in 83.47! Two days later and it still hurts to cough or breath heavily. I hope the ribs are only bruised.

Weekly mileage 22. Annual mileage 779. Races 20.

"Pie and Peas 5"

The first of two races this week and a new race for me. The Pie and Peas 5 is both a Cheshire Grand Prix Race and part of the Harrier's Club Champs, it is just a pity I ran as if I had eaten the pie before the race rather than after as I ran to a personal worst 37.10 for a five miler!

Humid 26c conditions on an undulating multi terrain course didn't help but even so it was a pretty poor show. Starting towards the back of a 300 runner field I had to work too hard in the first two miles to get a decent position although in the end I did manage a top half finish and earn a few points for my troubles.

"The Forest 5 and some"

Back to mid week racing again and the annual Harriers promoted Forest 5 miler which is acknowledged as being more like six miles including some wicked initially climbing and descending. It was also a three way interclub competition between Macclesfield, Congleton Harriers and Wilmslow Running Club.

The race evening was humid and there was much reliance on the latest wonder potion to keep midges away, Avon Soft Milk! All smelling nice the race started with the usual twenty minute (for me anyway) climb up through the forest where I lost any number of places due to my current lack of stamina. However running off the top dropping to Forest Chapel and the climb across to Shutlingsloe I held my own and over the last couple of miles of descent lost no more places, in fact overtaking four runners in the last 150 minutes with a burst of speed that Sue the coach at the track would be proud of! Results haven't appeared yet but my time of 47.38 reflects how tough it was .

Weekly mileage 25.

Annual mileage (week 30) 757.

Races 17

"Richmond Hill"

A non racing week allowed my legs to recover again, but unfortunately have ended the session today with a very tight calf muscle! After a week of easy running and intervals (including 9 x 90 seconds) I decided it was time to get some hill work in.

Hills are something I have really struggled with in races following my return from injury, and to remedy this today consisted of a one hour hill fartlek session with every hill being run at a good steady pace between 20 seconds and three minutes in length (including Richmond Hill which climbs steadily over the Macclesfield Canal). It was only towards the end that the calf muscle really tightened up so we will have to see how it feels tomorrow. Hopefully it will recover for the mid week "Forest 5" which has a fifteen minute climb in it straight from the off!

Weekly mileage 21. Annual mileage 732 (week 29). Races 16.

"Wizard 5 & the Kerridge Climb"

Two of my favourite races in three days and running doesn't get any better.

First up the midweek "Wizard 5" around Alderley Edge and Hare Hill. On a hot (25c) and humid evening 190 runners took on the tough descent and climbs around the Edge. After a solid start and rapid descent onto the plain below (photo) I started to lose places on the rolling woodland section and really suffered on the final climb back to the finish. A top half finish (just!) in 39.26 meant I lost nearly a minute on last year's time , but even so it was a good run and I was really pleased.

By Saturday the rain and wind had arrived and the temperature dropped ten degrees for one of the shortest but toughest races of the year the Rainow Village Fete's "Kerridge Climb". I have competed in this race for over thirty years and although the race start has changed a few times since then the straight ascent to the ridge of "The Saddle" has been a constant feature with the view back to the village way below (photo). Again there was a mixture of top fell runners, locals and under 11's, the latter once again skipping past me on both the ascent and descents. Very annoying, the future of the sport! With a time of 13.35 I was 32 seconds down on last year but a it's just great to be back and racing.

Weekly mileage 22. Annual mileage 711. Races 16.

Bollington Nostalgia Race"

After a couple of weeks back to more regular training and running it's great to be catching up on the racing calendar again and racing myself fit.

This has including a range of road, track and fell races including -

Lymm 5k - a first time back on the roads in a Cheshire Grand Prix event and although it was a slow time (22.17) it was a confidence boost to get round without any niggles to the calf

Cheshire and Northern Track and Field Leagues - trips out at 3k (12.48) and 5k (22.26) whilst being way off normal times were good for testing fitness with both being on extremely hot days of over 25c

Offerton 10k - a first time at this local 10k run through Woodbank and Vernon Parks in Stockport. Three large laps including a LONG slow climb each lap meant a possible personal worst of 48.47. However given the high winds and driving rain it was still a fun event.

Bollington Nostalgia Race - again a first for a race that is now three years old. A seven mile course with over 1300ft of climb really found out my lack of strength and fitness for the hills. But with a 63.08 and plenty of walking on the steepest climbs of Bakestonedale Moor (photo) gave me plenty of time to enjoy the views!

Weekly mileage for the year is now back up to 25. Annual total 689. Races completed 14.

"Morecambe Bay"

It's been seven weeks off training plus seven races missed (including some favourite local hill runs) resulting from a calf strain, but this week I can finally say I am back!

After a couple of false starts due to impatience (and forgetting injuries take longer to recover when you are over fifty!) I have this week managed a couple of great runs including my first track session, or at least half session, plus a longer run over an hour. Although my calf is still quite tight, it is definitely getting better. Although my fitness is almost back to square one.

The best run was an early morning seven miler yesterday along the promenade in Morecambe. Apart from a couple of dog walkers I pretty much had the place to myself and with the sun and temperature rising it was definitely one to remember.

Weekly mileage 23. Annual mileage 483.

"Injury Blues"

Three weeks later and I am still not back running! An easy jog/walk every few days is all I can manage. Time to spend some money at the physio's! Why does injury always seem to strike when you are either on top form or the weather gets perfect for running?!

"The Air Products 10K"

Its over two weeks since the Wilmslow Half and in that time I have -

1. Jogged for a week to recover from very sore quads. Why does it take so long these days to recover from a hard run?

2. Raced two 100m races as part of a pre season track meet, including a two mile warm up and long cool down.

3. Twinged one hamstring (right leg). See number 2 above. I never bloody learn do I!

4. After four days recovery & one light training run raced a 10k over a very fast/flat course around the roads of Crewe. Felt like I had been shot in right calf at 8k, jogged to finish in 42.57. Although you might not think so, the photo is before the injury! Apparently the computer file with all the results has been corrupted so hopefully they won't ever be published.

5. Spent next four days recovering again (still recovering).

A runner's life is never dull!

Annual mileage 389 (week 14). Races 9.

"The Wilmslow Half Marathon"

A coolish but still morning led me to change my plans for this years race. My target was sub 1.35 (faster than last year) but stretching to sub 1.33. The aim was to run steady even splits, but I felt so good early on I went for it! In the end I ran 1.33.03 the hard way. Going through 5 miles in 33.40 (50 seconds faster than I ran the Alsager 5 in February!), 10k in 41.25 and 10 miles in 69.39, I really had nothing left for those last few miles and my lack of distance work found me out. All in all though I was really pleased.

On a fairly flat and fast course my splits show how not to run an even race!

6.37/6.42/6.47/6.45/6.38/7.09/6.55/7.20/7.20/7.29/7.17/7.26/7.45!/0.55.

The photo is at around 7 miles. I wished that I had felt like waving to the crowd as well! See the video for the start of the race http://www.youtube.com/user/RichardB1983 I'm already one 1 minute 8 seconds behind the leader and this is only the first corner of the race!

The highlight of the day was Sarah my daughter shouting me on with about a quarter of a mile to go. I had no idea she was coming to support me. Needless to say I turned on the fast finish and took about 25 places!

Weekly mileage 32. Annual mileage 337 (week 12). Races 6.

"The 6 Quarter Mile Session"

A quick mid week update following two really significant training days.

Last night we did one of the coaches favourite "sharpener" sessions of six 400's with two minutes recovery.

Probably the shortest session we do in terms of total distance, this is a good indicator of overall fitness levels whilst not exhausting everyone, particularly those like me who are running the Wilmslow Half marathon at the weekend. After a two mile warm up I ran the quarters in a controlled 76/77/76/77/75 and finally 80 seconds. I was really happy with this, even the slower last rep which I paced another runner to her fastest ever one lap in exactly the time we had set. As someone else remarked, that's the sign of someone who has raced on the track for too long!

Tonight would normally have been a recovery run, but based on the session set by the coach to build on and test tired legs, I ran a five minute warm up followed by a fifteen minute hilly threshold run round the local South Park. It was tough! This gives me a couple of days easy recovery before Sunday's thirteen miler.

"Clayton Vale"

It's been a six day running week and I feel I am beginning to really get back in to some kind of shape. The early week included a nine mile track session of 6x800/400 jog/400 fast making it the first "full" workout I have done for several weeks, and one that had very few athletes left at the end!

The best running has been over this weekend around Manchester's Velodrome at Sportcity (home to the 2002 Commonwealth Games) where my daughter has been competing and winning in the UK National Cheerleading and Stunt Championships. She will be off to represent the UK at the European Championships in Slovenia in July. Well done Sarah!

In between the cheerleading sessions it also gave me the opportunity to run two very different quality efforts -

Firstly, a seven mile circuit along the Medlock Valley through east Manchester's Clayton Vale. This Local Nature Reserve has seen heavy investment over the last few years, and it is interesting to run through what feels like a rural setting whilst being no more than a couple of hundred metres from the urban sprawl of a post industrial northern city. Not always the nicest of environments.

Today I ran a very tough interval session from Sportcity straight down the Ashton Old Road into the heart of Manchester's Victorian Quarter. A very different experience and something to focus on between six sets of 4 minutes fast, 2 recovery.

Weekly mileage 37. Annual mileage 315 (week 11). races 5.

"From Minster to Moor"

The last three weeks have really been up and down ones for my running.

The positives include - three great track sessions focussing on faster 800s and 2Ks with short jog recoveries / several fantastic very early morning runs around York whilst being there at a conference / a superb run in the hills above Macclesfield Forest and discovering a new track I didn't know existed across Piggford Moor to Shutlingsloe.

Negatives - a post track session calf pull that kept me out of training for four days / a heavy cold which then went to my chest leading to five days off, including not being able to run the Cheshire Fell Championships at the Cloud Nine Hill Race / not being able to complete any long runs in preparation for the Wilslow Half Marathon in a weeks time.

The only positive from the negatives was that I have recovered fairly quickly from both negatives!

Annual mileage 278 (week 10). Races 5.

"National XC Championships. Mud. Alton Towers. Mud!"

"The start will be by gun. A warning will be given three minutes before each race . Athletes should assemble behind the line of their pen. They will be instructed to move to the line by the Start Stewards one minute before the gun. Athletes should line up one behind the other in the pen allocated"

So read the introductory programme notes to the Saucony English National Cross Country Championships 2011, held once again at Alton Towers. It all sounds so under control, but by 3.15pm the running of the 124th Senior Men's race was already running fifteen minutes late, had been reduced in distance by 2k due to health and safety reasons (vehicles couldn't get to the far aside of the deep valley course and the venue at one stage wanted to cancel the whole event), and although this is always an A race for me I knew it was going to be one when it was an achievement just to finish, and so it proved!

Several days of solid rain had turned the course into a 4k loop of mud with literally no runnable hard ground. In fact the best part of the course for me was the long hill which twisted and turned and for once I really enjoyed, making up quite a few places on each lap!

The photos show the tent /changing area, my final sprint finish (where I didn't walk on water!) and a happy group of Harriers all changed and ready for home!

I ran probably the slowest 10k of my career in 58.55 ( scoring for Macclesfield Harriers in both the six and nine men team events) but had a great time out there and it was a fitting end to a very good cross country season.

Weekly mileage 31. Annual mileage 216 (week 7). Races 5.

"Alsager 5"

It took a few days to recover from the disappointing performance in the Northern XC champs but by Wednesday I was back into the swing again, and yesterday had my year on year attempt at not getting too much slower in Alsager!

The Alsager 5 is regarded as one of the fastest five milers in the country (won in 23.4!)but with vicious and blustery headwinds in miles one and four it wasn't ever going to be my fastest effort. I ended up running 34.20 which whilst being seventy seconds slower than last year (around 230 metres back on 2010 with an average of 6.52 miling) I was still pleased with this as I beat a couple of runners who have been easily ahead of me in this season's cross country including my old adversary Neil Fowler from MMU. I was also third placed vet for the club which gained us 7th team in the vet's event! The other positive was that I was able to hold my form to keep the speed up right to the end and with a last 200m sprint took at least half a dozen places, finishing 217th out of 998.

The photos were taken at miles 1.5, 3 and 4.5. I managed to hold off number 144, just!

Weekly mileage 24. Annual mileage 161. Races 4