"My Time To Run"

"Life In Black and White"

2012-02-12T10:28:00.000-08:00

After a great January the last two weeks have been a real rollercoaster. The first week saw, despite freezing temperatures, five good training sessions including a 5 x 1 mile track workout. however the last seven days have been ones where I have suffered from a flu type virus which has made it hard to breath let alone run and has meant that a four mile jog yesterday left me totally washed out. I have also missed two important races, the Alsager 5 and the last Manchester XC fixture at Clayton Vale. Fortunately it is a couple of weeks to the next round of racing including the Cloud 9.

Annual mileage 158 (week 6). Races 4. Sessions 30.

"Targets for 2012"

2012-02-12T10:11:00.000-08:00

I am aware that I haven't set these out yet, so in no particular order here goes -

to run a fast 5k time - base line sub 21 minutes - stretch target sub 20.

to complete the marathon talk jantastic spring event

to enter some staffordshire moorlands races

quality hill and speedwork sessions

cross train including bike and swim

more miles and new races

stretch and remain injury free

project 142 - to drop to this weight from 152lbs

put running first

pb in the cooper 12 minute endurance test (currently 2985 metres from 20th february 2007)

"The Months"

2012-02-12T05:07:00.000-08:00

Just went for my weekly visit to mum (aged 92) at Ashfields Nursing Home and although she couldn't remember what she had for breakfast she had no trouble in remembering the first few months of this poem by Sara Coleridge, written for her own children in the 1830's & probably learnt at Mill Street infant's school by my mum in the 1920's -

January brings the Snow, makes our feet and fingers glow
February brings the rain, thaws the frozen lake again
March brings breezes loud and shrill, stirs the dancing Daffodil
April brings the Primrose sweet, scatters Daisies at out feet
May brings flocks of pretty lambs, skipping by their fleecy dams
June brings Tulips, Lilies, Roses, fills the children's hands with posies Hot
July brings cooling showers, Apricots and Gilli flowers
August brings the sheaves of corn, then the harvest home is borne Warm
September brings the fruit, sportsmen then begin to shoot Fresh
October brings the Pheasant, then to gather nuts is pleasant Dull
November brings the blast, then the leaves are whirling fast Chill
December brings the sleet, blazing fire and Christmas treat

"Good to Soft - The Northern Cross Country Championships, Pontefract"

2012-01-29T08:41:00.000-08:00

After the National XC Champs, which I can't run this season, the Northern's are the BIG ONE for all cross country runners. This year we took a trip to Pontefract Racecourse and on a bright, sunny mid winter day had a really good outing. Run inside the race track itself the course was meant to be 12k but according to everyone's Garmin's ran out at 8.1 miles! I had a great run on a testing but fast course with far less mud than you expect on a championship course at this time of year and ran a 61.50.

See all the action at
http://www.athleticos.org/coverage/247856-2012-Northern-England-XC-Championships/video/587559-Northern-XC-2012-Senior-Men
The pace of the race leaders is incredibly quick!

The week's training including a brutal track session on tuesday which include 8 x 1k off a ninety second recovery! This was one to "survive" and ended up as my best session for a long time. let's hope the hard work translates into some quicker spring racing.

Weekly mileage 30. Annual mileage 130 (week 4). Weekly sessions 5. Annual sessions 24. Races 4.

"Hanley Parkrun"

2012-01-22T07:54:00.000-08:00

Tough but enjoyable 5k on a new course, followed by a mug of tea and oatcake, perfect! So ended another great week of running at the Hanley parkrun. On a wet and very blustery day I managed a fourth place in 22.02 and I'm sure will be going much quicker as the weather improves and the courses get flatter, such as the track!

The key session that is allowing for this improvement is the regular track work which this week included 3 x 2k with two minutes recovery. The remaining four sessions included both recovery and tempo.

Weekly mileage 31. Annual mileage 100. Weekly sessions 6. Annual sessions 19. Races 3

"Woodbank Park XC"

2012-01-15T09:28:00.001-08:00

Great weather, my sixth session of the week thanks to Jantastic and my best cross country run of the season all in one!

With temperatures dropping and with a cloudless sunny day I have had a fantastic race over the super hilly Woodbank Park course beating three club mates who I would normally be behind into the bargain. A three lap six miler this race has everything, a fast flat start, maniac descent and gruelling "switchback" climbing in super slippy mud meaning there is no time to recover. I finished in 45.32 and felt great!

Some of this is definitely down to a combination of consistent running and some great track sessions which this week included 6 x 88 with a 400 jog recovery at a steady 3.13/10/11/14/10/06.

Weekly mileage 31. Annual mileage 69 (week 2). Sessions 6. Races 2.

"County Cross Country Champs - Knights Grange"

2012-01-08T08:12:00.000-08:00

A great start to the year, with five sessions, one race and 34 miles for the week.

The county cross country returned to where we have run already this season but conditions were very very different to last October. Seven and a half miles of mud, climbs and driving gusting wind made for a really tough but satisfying day. Time 59.35.

The other success was the completion of six sessions (target five) for Jantastic. It's going to be a busy week at work but I am determined to complete the five sessions including round four of the Manchester League at Woodbank Park.

Weekly mileage 34. Annual mileage 38. Sessions 6. Races 1.

"First Day Of Jantastic"

2012-01-02T09:34:00.001-08:00

To get myself fitter for the championship end of the cross country season and on into the Spring I have entered the Marathon Talk podcast's "Jantastic" commiting to running at least 5 sessions a week during January challenged by six "rivals" from around the world. Today's first run was the muddiest I have ever known down on Riverside Park, having to wash off before I was allowed back in the house after a five miler in glorious sunshine. Only four more to go for the week!

"Looking Back To 2011 (Part Two) The Racing Calendar"

2012-01-02T08:33:00.000-08:00

January
2 - Manchester XC 4 - Woodbank Park - 48.32
8 – Cheshire Champs @ Warrington 57.59
29 - Northern XC Champs – Sunderland 61.39

February
6 - Alsager 5 – 34.20. 6.52 miling but 70 seconds off 2010
19 - National XC – Alton Towers

March
27 - Wilmslow Half Marathon – 1.33.03 (1.35.49 in 2010). 41.25 for the first 10k

April
2 – Track Open meet 100m 14.9 & 14.7
10 – Air Products 10k 42.59

June
25 – Lymm 5k 22.17
26 – Cheshire T&F 3k 12.48

July
3 – Northern T&F 5k 22.26
6 – Offerton 10k 48.47
10 – Bollington Nostalgia Race 68.03
14 – Wizard 5 39.26. 58 seconds slower than 2010
27 – Forest 5 47.38

August
3 – Pie & Peas 5 37.10
6 - Teggs Nose FR 83.47 (7.5 m / 1700 ft)
8 – Magic Mile – 5.58.51

October
8 - North Staffs XC (1) - Knights Grange - 50.51 (49.11 in 2010)
16 - Sandbach 10k – 45.30 (44.23 in 2010)
22 – Manchester XC (1)Heaton Park 49.42
29 – North Staffs XC (2) Park Hall 50.48

November
13 – Manchester xc (2) Sherdley Park
18 - North Staffs XC (3) - Stafford Common 47.11
26 - Cheddleton Pudding Race 10k - 47.00 (45.15 in 2010 & 44.26 in 2009)

December
4 - Manchester XC (3) – Wythenshawe Park 47.50
10 - North Staffs XC (4) Westwood Leek 49.20
24 – Bramhall Parkrun 5k 22.44
26 - Club Boxing Day Handicap - 28.59 target 28.28. (28.13 in 2010 & 28.04 in 2009)

Total races 31.

"Looking Back To 2011 (Part One) Running Targets"

2012-01-01T10:53:00.000-08:00

2011 was going to be a year of qualitative and quantitative targets. Those measured by the clock and those either measured by the experience or their contribution to it, so how did it go?

1. A sub 2.30 800m clocking for the first time in many years

I didn’t actually get to race an 800m all season due to the calf injury in April.which saw me out of running action for nearly two months.

2. A sub 1.35 half marathon (sub 1.33 target)

A great run at Wilmslow saw me achieve my best time for a few years with a 1.33.03 and a fast first 10k of 41.25 thrown in

3. To get back to racing some of the Staffs Moorlands Summer Series

Nope!

4. A "run first" policy where work and meetings are concerned (this one WILL be interesting!)

Yes but only a few occasions and certainly not enough.

5. To stretch and warm down after training and racing

Obviously not enough given the calf injury but since then there have been more stair raisers whilst at work!

6. A more structured week of up to five sessions (minimum four) including speed/hills/long/cross train/easy

Only limited on this one with a real lack of speedwork and hills.

7. More miles & more races - including a better time at the Shutlinsloe Fell Race after 30 years of racing it!

Averaged 25 miles a week for a total of 1302, which whilst being 20 less than 2010 was good considering that a couple of months were lost through the early/mid summer. Also 31 races to 35 (2010) was also really encouraging considering most of the summer track and fell races were missed, including Shutlingsloe

8. To compete in the county championships at cross country , fell and track and field.

Only one out of three for this, cross country, due to injury.

9. To get out on a few more club runs

Nope! But I did the full club Road Championship and came first V50.

10 .To enjoy my running!!

Finally YES!

Overall a year of missed targets and some frustration, but I finished it with a flurry of races including a couple of new ones such as Parkrun at Bramhall. I also made a return to those I hadn’t raced for many years such as the Tegg’s Nose Sheepdog Trial Race and got a reminder of why it had been such a long lay off! The photo shows the track running off the side of teggs at the far end of the out and back loop.

Time now to think about 2012!

"Footpath no142 to Shutlinsloe"

2011-12-31T08:32:00.000-08:00

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"

2011-12-26T08:19:00.000-08:00

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"

2011-12-24T07:00:00.000-08:00

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!"

2011-12-22T11:29:00.000-08:00

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 +"

2011-12-18T09:52:00.000-08:00

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"

2011-12-04T07:05:00.000-08:00

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"

2011-11-27T10:22:00.000-08:00

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"

2011-11-20T06:33:00.001-08:00

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"

2011-11-06T08:14:00.000-08:00

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"

2011-10-30T09:54:00.000-07:00

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"

2011-10-26T10:29:00.000-07:00

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"

2011-10-23T09:38:00.000-07:00

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"

2011-10-19T11:47:00.000-07:00

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"

2011-10-11T13:26:00.000-07:00

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"

2011-10-03T11:25:00.000-07:00

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.

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"

2011-09-15T10:17:00.000-07:00

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"

2011-08-25T12:02:00.000-07:00

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"

2011-08-18T00:31:00.000-07:00

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"

2011-08-08T10:27:00.000-07:00

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"

2011-08-08T10:16:00.000-07:00

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"

2011-08-06T09:44:00.000-07:00

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"

2011-07-31T08:18:00.000-07:00

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"

2011-07-24T11:17:00.000-07:00

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"

2011-07-17T09:35:00.000-07:00

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"

2011-07-13T12:37:00.000-07:00

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"

2011-06-05T11:34:00.001-07:00

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"

2011-05-02T10:56:00.000-07:00

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"

2011-04-13T13:02:00.000-07:00

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"

2011-03-28T10:49:00.000-07:00

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"

2011-03-23T12:26:00.000-07:00

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"

2011-03-20T08:48:00.000-07:00

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"

2011-03-16T13:16:00.000-07:00

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!"

2011-02-20T07:38:00.000-08:00

"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"

2011-02-07T11:06:00.000-08:00

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

"To Sunderland For The Northern's .."

2011-01-30T10:29:00.000-08:00

The back end of January means that the big cross country championships can't be far away. Yesterday was the first of the big two with a seven hour round trip to run the North of England XC Champs at Herrington Park near Sunderland. As always this tough undulating course was a mud bath pretty much all the way round and I never really got to grip with its seven miles, finishing in a very disappointing 61.39! The photo shows a Macclesfield Harriers team relieved to finish!.

The track session earlier in the week was a more satisfying affair with 8x800 (2 minutes recovery), holding form quite well with 3.06/07/13/13/14/14/15/09. These are the sessions i need to hit a sub 2.30 in the summer.

The rest of the week was a succession of easy running and an excellent four mile threshold run, again I need to focus more on this type of quality work.

Weekly mileage 28. Annual mileage 137. Races 3.

"Stoneyfold Lane - The Perfect Hill"

2011-01-23T08:41:00.000-08:00

The best training week of the year so far with five runs and a bike ride for a total of 41 miles. A mixture of speed, distance (14 miles along the Macclesfield Canal and Middlewood Way) hills, bike and recovery runs.

The track session was a killer of 6 x 400/800 with a minute recovery between reps and three between sets. With a group of nineteen athletes including a couple of international fell runners it was tough to keep up on the 4's but impossible on the 800's. The weather on a slippery track again dropped to freezing but really added to what was a great workout.

The other highlight of the week was the first real hill session of the year up what I regard as the "perfect hill". Stoneyfold Lane, just off the Buxton Road on the way out of Macclesfield is a gradual climb of around 75 seconds to complete at a good tempo. Five repeats with a jog recovery were followed by five short but faster climbs to the half way point aptly named "Middlehills". With a one mile warm up and cool down, the last ascent at the end of the session was run in a lung bursting 60 seconds flat, with the consequent results of dizziness and lactic pain in equal measure! What this session showed was that I really need a lot more hills before the track session gets into full swing.

Weekly mileage 41.

Annual mileage 109 (week three).

Races 2.

"The Big Thaw, My Running Style And The County Cross Country Championships"

2011-01-17T10:37:00.000-08:00

On the whole its been a pretty good two weeks of training. With the end of the deep freeze it has been easier to get out and in particular to actually be able to get on to the track for the first time in weeks.

I have been sticking to my new target of a mixed running diet of hills, speed, threshold, distance and recovery. I had been really looking forward to some speed work but half through the session of 6 x 1200 the coach had everyone in stitches by proclaiming that once again Santa hadn't been to my house. When I enquired why the answer was, because my running style was as bad as ever!

Undeterred I turned up for the annual county xc champs this year being held at Birch Park in Warrington. A tight and undulating 5 x 2k laps of calf deep gloop and standing water really took its toll and I was absolutely knackered & well down the field by the finish although i did manage to lap a couple of runners who were suffering worse than me. there is just the final Manchester League XC fixture left plus the two big ones, the Northern's in Sunderland (end of Jan) and English National at Alton Towers (early Feb).

Non running highlight of the week was my son's rock band "zapzapzap" getting a full page spread in the Manchester Evening News City Life magazine as "ones to watch in 2011" plus a couple of great gigs they have recently played in Crewe and Manchester which are starting to get them really noticed in the business.
See the review at -
http://www.citylife.co.uk/news_and_reviews/news/10018985_interview__zap_zap_zap
Catch the gig at -
http://www.youtube.com/watch?v=B4BPuNNqHHE&feature=related
http://www.youtube.com/watch?v=ccIN8kG3dhI
http://www.youtube.com/watch?v=rVtfqPMqqeM
http://www.youtube.com/watch?v=ZJQ3C3XGFQE

Annual mileage - 68. races - 2.

"Targets for 2011"

2011-01-15T11:17:00.000-08:00

This year it's going to be a mix of qualitative and quantitative targets. Those measured by the clock and those either measured by the experience or their contribution to it, so here goes -

1. A sub 2.30 800m clocking for the first time in many years

2. A sub 1.35 half marathon (sub 1.33 target)

3. To get back to racing some of the Staffs Moorlands Summer Series

4. A "run first" policy where work and meetings are concerned (this one WILL be interesting!)

5. To stretch and warm down after training and racing

6. A more structured week of up to five sessions (minmum four) including speed/hills/long/cross train/easy

7. More miles & more races - including a better time at the Shutlingsloe Fell Race (pictured) after 30 years of racing it!

8. To compete in the county championships at cross country , fell and track and field

9. To get out on a few more club runs

10 .To enjoy my running!!

"Look Back To 2010 (Part 2) - The Racing Calendar"

2011-01-15T08:49:00.001-08:00

January
2 - Manchester XC 4 - Woodbank Park - 45.32
23 - Northern XC Champs - Blackburn - 63.57
30 - Manchester XC 5 - Wythenshawe Park - 43.42

February
7 - Alsager 5 - 33.10 (30 secs up on 2009 @ 6.38 miling)
13 - Cheshire XC Champs - Reaseheath College - 50.30
27 - National XC - Roundhey Park - 62.33

March
28 - Wilmslow Half Marathon - 1.35.49

April
11 - Cheshire T&F (1) - Crewe -100m 14.4 (sb)/ 3k 12.15
28 - Track Open Meet- Macclesfield - 800m 2.37

May
8 - Bollington Festival Race - 56.02 (10 seconds faster than 2009)
12 - Rainow 5 - 45.30 (16 seconds faster than 2009)
22 - Swift half Marathon - 1.45.31 - 26c!
31 - Shutlingsloe Fell Race - 26.49 (3 seconds slower than 2009)

June
5 - Wincle Trout Race - 50.45
22 - Club T&F Champs (1) - 400m 67.00 (sb) / 1500 5.42 / 3k 12.15
24 - Club T&F Champs (2) - 800m 2.36.4 (sb)

July
8 - Wizard 5 - 38.28
18 - Kerridge Climb - 13.03

August
15 - Great warford 10 - 79.29!

September
5 - Cheshire T&F Ellesmerer port - 3k 11.58 (sb) / 200m 27.5 (sb) / 4x100

October
2 - North Staffs XC (1) - Knights Grange - 49.11
10 - World Wide Festival Of Races - Riverside Park
17 - Sandbach 10k - 44.23 (multi terrain!)

November
6 - Langley 7 -52.25 - 7.29 miling (6.20 fastest)
13 - North Staffs XC (3) - Stafford Common - 54.53
21 - Manchester XC (2) - Sherdley Park - 47.28
27 - Cheddleton pudding Race 10k - 45.15 ( 3 laps 14.33/15.24/15.17)

December
4 - Manchester XC (3) - Boggart Hole Clough - 48.06
11 - North Staffs XC (4) Westwood Leek
26 - Club Boxing day handicap - 28.13 (28.04 in 2009) Target 29.14!

Total races 35

(photo - lap 1 of the Cheddleton Christmas Pudding 10k)

"Look Back To 2010 (Part 1) - My Top Ten Targets"

2011-01-15T08:18:00.000-08:00

It's time to look back to last year, take stock and review the targets I set myself back in January -

1. A strong finish to the end of the 2009/11 cross country season and beat Jack!
Achieved -with great finish and best run of the season at Wythenshawe Park.

2. To run enough races to qualify in the club's road championships
Top ten finish (ninth) out of 34 in the champs, but I still hate road running!

3. Run a sub 2.30 at 800m
Never got anywhere near at 2.36. Didn't compete enough in track fixtures or push enough in track sessions.

4. Run a V50 half marathon best of below 1.35 (target 1.33)
1.35.49 at Wilmslow - good first ten miles but poor finish.

5. To build in cross training once a week
Some limited mountain biking but not enough.

6. Race as often as possible.
Raced 35 times in 2010 (27 in 2009) including some not run for many years such as the Kerridge Climb

7. Get out with the "run net community"
Only once at the Swift Half in May

8.Return to the Dovedale Dash to get a good time
Clashed with Langley 7

9. Run more than in 2009 (1252 miles) and average 25 miles a week
Total 1324 and average of 26 miles a week

10.Enjoy running whatever the weather.
Definitely yes!

Overall thoughts - More miles / more races /great first half of the year / consistent of all surfaces / faster than 2009 at Rainow 5, Alsager and Wilmslow. Still ok in second half of the year but suffered from lack of consistent track sessions and work getting in the way!

Other highlights - found lots of new paths off old routes and running in Central Park

(The photo shows "White Nancy" on Kerridge Ridge which was a feature I ran past on many of my longer outings during the year)

"Let Them Eat Cake!"

2011-01-02T09:25:00.000-08:00

It's day two of 2011, my first race of the year, and the fourth fixture of the Manchester & District XC League at the tough Woodbank Park course in Stockport.

Traditionally run straight after new year, this three lap 10k race was the first one this season to be run in a temperature above freezing! This gave rise to very soft and slippery conditions compared to last year, and although I had a good run was three minutes down on 2009 finishing in 48.32. Although being slower I was much happier with my three ascents of the tough climb that comes midway through each lap. I was also chuffed to hold off my rival Jack by one place.

The other motivating factor was being cheered on the ladies team as they jogged round on a cool down after their race and as I entered my final lap shouted that there was birthday cake (Happy birthday Sarah!) for all the men's team at the finish. That and the thought of my Wincle Brewery "Christmas Special" Ale really drove me on!

Races 1

"New Year's Eve"

2010-12-31T09:43:00.000-08:00

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"

2010-12-26T11:26:00.000-08:00

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"

2010-12-24T08:23:00.000-08:00

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

"In The Deep Midwinter"

2010-12-22T11:45:00.000-08:00

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!"

2010-12-17T11:16:00.001-08:00

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"

2010-12-08T11:39:00.000-08:00

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"

2010-11-28T10:38:00.000-08:00

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"

2010-11-21T12:45:00.000-08:00

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"

2010-11-17T12:08:00.001-08:00

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"

2010-11-07T09:14:00.000-08:00

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"

2010-11-04T13:26:00.000-07:00

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"

2010-10-17T11:05:00.000-07:00

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"

2010-10-05T11:41:00.000-07:00

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

.

"Nine Mile Track"

2010-09-26T08:36:00.000-07:00

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"

2010-09-13T10:23:00.000-07:00

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"

2010-09-01T11:54:00.000-07:00

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"

2010-08-11T12:26:00.000-07:00

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"

2010-07-12T10:53:00.001-07:00

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"

2010-07-06T11:18:00.000-07:00

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"

2010-06-13T09:35:00.000-07:00

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"

2010-06-08T12:15:00.000-07:00

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"

2010-05-31T09:45:00.000-07:00

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"

2010-05-24T11:02:00.000-07:00

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......"

2010-05-10T10:50:00.000-07:00

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"

2010-05-02T09:33:00.001-07:00

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!"

2010-04-26T10:53:00.000-07:00

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"

2010-03-29T10:05:00.000-07:00

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"

2010-03-07T10:42:00.000-08:00

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!"

2010-02-21T09:18:00.000-08:00

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"

2010-02-14T10:43:00.000-08:00

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!"

2010-02-07T11:16:00.000-08:00

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"

2010-01-31T10:45:00.000-08:00

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"

2010-01-29T12:09:00.000-08:00

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"

2010-01-29T11:27:00.000-08:00

"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"

2010-01-17T06:21:00.001-08:00

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)

"2009 - A Running Review"

2010-01-10T05:22:00.000-08:00

As we are now well into January and there has been time to reflect on the previous years running (with bruised/cracked ribs there isn’t really anything else to do!) I’m going to take a quick look back at those targets and aims I set myself this time last year.

1.To be at least as quick as last year in every equivalent race starting with the Alsager 5 road race on 1st February.

Although I only achieved one pb (at the Langley 7 back in November which was probably my best "race" of the whole year) I did run some of the fastest times for years including at Alsager in February. I also maintained most of my track times throughout the summer which included a couple of really quick 3k’s.

2. To achieve a whole new set of age bests.

Not difficult this is I enter a new category Veteran 50 in July!

3. To run my first road half marathon for 10 years at Stafford in March with Nigel from "Running From The Reaper" and The Swift White Peak Half in May with members of Runcast TV.

I actually ran three halfs in the year including Wilmslow and reduced my time consecutively on each. The Stafford and White Peak races were fantastic social occasions as well as great runs.

4. Run the remaining XC Championships at maximum effort and holding off my nearest rival through to the end of the season!

I would like to say I achieved this but didn’t. I was pipped by my nearest rival in the league and the final race of the season in Febrary at “The Nationals” on Parliament Hill Fields was seven miles of mud and mental torture!

5. To target some summer fell races for the first time in many years, including the Staffordshire Moorlands Summer Series.

Although I actually didn’t get to run of the summer series I did make a return to several local hill races I hadn't competed in for years at Rainow and Bollington, and was reminded what fun a midweek evening race can be. I also made a first ever visit in November to the famous Dovedale Dash up in the Peak District. In torrential rain (and being towed off the carpark afterwards due to the axle deep mud) this is one I will definitely go back to have a crack at this year. I also enjoyed a couple of other races again including the Cheddleton 10k Christmas Pudding Run and rounded off the year with the club’s fantastic Boxing Day Handicap where I finished 4th on the road!

6. To support my club Macclesfield Harriers & AC at as many track & field meets as I can, both as a competitor (800/1500/3000m) and official.

I both competed and officiated throughout the summer, although the weather wasn’t particularly kind!

7. Buy a Flip video or other compact video add some content to Runcast TV and maintain this blog on a regular basis!

I achieved both of these but need to do more filming in 2010. The Blog has been really beneficial in keeping a focus on the running and why i do it.

8. Run the final big climb at the annual Shutlinsloe Fell Race (May Bank Holiday), which I have run for the last 28 years.

Yes I managed this. Watch the video on my blog!

9. Remain as injury free as possible by regular stretching!

Didn’t stretch enough but did remain pretty injury free all year .

10. Drink less caffeine!

No!

All in all 2009 was a good running year with more miles and races than the previous year. Other running highlights included –

- Running around Monte Carlo on my 50th birthday as part of a surprise trip to see the opening stages of the Tour De France.

- Meeting the “Run Net Community” at various times during the year but in particular as part of the Dream Inspires run at Oxford and the final mile I got to run on the Iffley Road track, probably the most famous one in the world.

- The last two miles of the Langley 7!

- Any one of the many solo runs in the local hills on a fine day and with no-one else about!

It’s now time to turn to 2010 to plan my races and my targets. This is still work in progress but needs commiting to paper fairly soon. Well that's what the coach keeps telling me!

"Woodbank Park Woes"

2010-01-09T10:55:00.000-08:00

The last week has seen the UK come to a halt with snow, ice and temperatures dropping to minus 15c . It has also seen my running coming to a grinding halt as well!

With the year only three days old I ran one of my favourite Manchester XC League fixtures at Woodbank Park. With sub zero temperatures and a rock hard course everyone rece'ed the two mile lap with great caution. My first mistake was to go for studded fell shoes not spikes and ten minutes into the race on the fastest flat part of the course just before the first big hill of the day I paid for that mistake as I lost concentration, tripped, went flying over and literally bounced off the ground. A left knee minus any skin was only a minor problem compared to my ribs which seem to crush as the air was forced out of me as I hit the ground! Slightly dazed I got up and jogged for a hundred yards before working out that as I was going to have to climb the big hill just to get back to the finish I might as well carry on running!. Two and a half laps and five miles later the pain of every breath finally stopped. To make it worse my rival Jack went past me at the start of the final lap and although I managed to stay with him he opened up a ten second gap to beat me for a second race in succession. A quick check over from a team mate Dan, a doctor in A&E (who finished just behind me and had seen me go down) confirmed that I may have bruised my ribs if lucky, if not they may be cracked but "don't come to see me in A&E because we won't x-ray you or do anything apart from send you away with painkillers and instruction to take it easy!"

A week later and my ribs are still very sore. I foolishly did try a jog last Monday (the day after the race) but last just six minutes as I walked back to the office. The only positive thing is that the Cheshire County XC Championships due to be run this weekend have been cancelled due to the severe weather, to be rescheduled for the end of the month. I have never known a XC race to be postponed but apparently it was considered that the course was to dangerous. it's a pity they didn't do the same at Woodbank Park!

As ever it pays to remember what I am always telling everyone else when they are injured. Running is for life, we are all in the sport for the long haul, and there is still a whole season ahead to get back to fitness and racing. It doesn't stop my ribs hurting though!

"Return to Whinfell Forest"

2009-12-31T09:53:00.000-08:00

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"

2009-12-27T04:16:00.000-08:00

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"

2009-12-20T09:57:00.001-08:00

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"

2009-12-06T09:01:00.000-08:00

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"

2009-12-01T11:31:00.000-08:00

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"

2009-11-22T10:31:00.000-08:00

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"

2009-11-08T08:33:00.000-08:00

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"

2009-11-01T09:04:00.000-08:00

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"

2009-10-25T12:08:00.000-07:00

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"

2009-10-18T10:39:00.000-07:00

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"

2009-10-04T11:18:00.000-07:00

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"

2009-09-27T12:04:00.000-07:00

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