"Sandbach Super 6"

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

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

Weekly mileage 27. Annual mileage 1013. Races 22

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

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

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


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


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

"Running Hot & Cold"

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

 Key sessions have included -

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

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

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

"End of Summer"

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

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

Annual mileage 887 (week 36). Races 20

"Trentabank"

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

"Malta"

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

Annual mileage 794 (week 32)

"Magic Mile"

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