"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