Chasing Pavements

Ready to join the comeback trail.

2012-01-30T14:38:00.000-08:00

Since my last post in September a lot has happened but nothing very useful to running. Or should I say running fast times?

After about 12 months of vetting and short courses etc we finally got the approval to be foster parents. In the summer we got a new addition to join the family. A baby boy aged 3 months.

We then got the crazy idea to convert the loft of the house to make two extra larger bedrooms and a bathroom. This involved a total removal of one side of the roof to add a double dormer, addition stair case to the extra floor, and due to building regulations, changing all the existing 21 doors for fire doors. It seemed like a good idea at the time and so we went through the process of obtaining quotes for the work. We finally settled on one company who came highly recommended by a friend. They started the work in early November and they finished their part of the job on the 19th December. They were excellent tradesmen and I was over the moon with the job. We are now decorating and carpeting the new rooms so the kids can move in.

After virtually 2 years of research into the most economically way of heating the whole place we decided to come off gas and opt for a wood boiler. This needed to be at least 40 kilo watts, with 2000 liters of water to use as stored heat. These would be contained in 2 x 1000 liter buffer tanks. After calculating the heat loss for the house we estimated only needing to feed the boiler every 24 hours and the house would run off the stored heat within the tanks in the mean time. The boiler and tanks would be situated in the garage. A space would need to be set aside in the garden to use as log storage. So far this is working out really well and it is the first time I am looking forward to the gas bill!

Oh sorry, back to the running. I did the Denby Dale 6 miles in December in 37 something and the Brass Monkey in a very slow 1-29 something. Very windy conditions on that day. I am entered for the Dewsbury 10k next Sunday. I will be happy with something near 37 mins.

End of summer, another birthday, and a new running campaign

2011-09-01T05:32:00.000-07:00

Sorry that it has been a long time since my last post. Over the summer we welcomed another baby boy into the family - making 3 altogether(2 boys and one girl). Although this is a fairly short term fostering arrangement the commitment is identical to your own children and therefore time was limited to go out running.

For me another birthday is coming and next Thursday I will be 47. This will put me virtually mid point between V45 and V50 - race wise it is a difficult place to be. I've noticed lately that a lot of races don't have a V45 category and so just have V40 and V50 etc. This can be somewhat awkward when you have to compete with a 'young' just turned 40 year old.

Over the summer I have continued to train at a lower intensity, doing the occasional short road or trail race. Also cycling and walking to maintain some sort of reasonable fitness base. The last week I have stepped up the mileage to about 40 miles a week, with a long run of about 17 on Sunday.

It has helped reading the blogs from other runners and the problems they have. I don't mean that in a nasty sort of way. It's just sort of soothing to know that this is a difficult sport for everybody and therefore this stops me wasting time moaning or grumbling.

My next race maybe mid September for a 10k.

Regards

Leeds Half and another 5k

2011-05-17T13:35:00.000-07:00

Last Sunday(8th May) it was the Leeds Half Marathon, which i'd hastily entered, not quite realising it was sandwiched in the middle of a series of 5k events. I did the same silly thing last year and somehow forgot just how silly it was.

It was humid conditions last week which suited me well for the race. My plan was to set of steady and try to have something left for the last 4 mile section along Kirkstall Road. The course is hilly for the first 7 miles. Last year I 'overcooked' the first half and then really struggled along the final section. I planned to use this as a tempo session and a 'train through race' therefore no tapering for this one. I 'locked on' to Duncan Clarke after a few miles and managed to then overtake and gain some ground.

The Leeds Half has now turned into a large event with approximately 3500 runners taking part. The absence of 'serious' club runners helped my cause with a 25th placing and second vet45 - missing out on first v45 by 13 seconds. Setting off with the frame of mind not to race was probably the right thing to do and made fully sure I didn't suffer too much and saved at least something for the Wednesday night.

Last Wednesday nights race was the second of 3 x 5k races at Esholt. This one was not the Yorkshire Vets 5k Champs so there were some different runners to before. Calm and humid conditions were perfect. I set off steady and hoped to gain ground on Rob Gray at the 2.5k mid point. Just losing out by a few seconds at the end but dipping just under 17 minutes at 16-59, with one second between me and Rob for second v45 over the two races.

Race for fitness.

2011-05-05T03:41:00.000-07:00

A week on the Isle of White seemed like a good idea - with a planned mix of family pursuits and training. I'd set off with the intention of an active rest and recovery break - sometimes called the family holiday! The Rothwell 10k was entered on the Bank Holiday Monday and something had to be done to stop the fitness decline. I have to admit to catching the lazy bug and only ended doing a few short morning runs. This meant that the Rothwell 10k produced a below par performance (36-41) and nowhere near the V45 prizes.

The next race was the first of a series of 3 x 5k races run on following Wednesdays from the village of Esholt, with the first one on the 4th May. Surprisingly, I felt better at the start of this race than the Rothwell one and very nearly managed a sub 17 minutes. This was helped by a hard fought tussle for the finish with Wetherby runner Rob Grey. The time was 17 minutes and this will hopefully provide a guide to any improvements of fitness after the next 2 races.

On Sunday it's the Leeds Half Marathon and I will using this to build fitness and to gain race stamina for a mid summer key race - possibly Eccup 10 mile.

Wakefield 10k

2011-04-03T14:27:00.000-07:00

Not the ideal prep for this race; it was a preplanned meal on Saturday night at Red Hot Buffet in Leeds with a group of friends. This place has probably got the largest selection of performance inhibitors gathered in one place, but it would be silly to spoil things, avoid all the puddings and munch on salad all night. It's also been a hard week of training, the Thirsk 10 mile last Sunday and a hard speed work session Thursday night. The only good thing was the race was local and less than five miles from my house to the race start. I had my number so I didn't have to get up too early.

It's an 'out and back' course but certainly not flat. The race start is elevated and there is a short distance of downhill until it meets the main road. Some runners can get carried away with this downhill bit and then suffer later in the race. I was happy to set off steady and increase the pace later if I could. Kevin O set off fairly quick and I tried to dig in and 'claw him back'. One of my main rivals at V45 class, Duncan Clarke, was a good way in front of me in the first two miles. I did wonder if I had set off too slow. I then noticed I was gaining ground on him and overtook in the next mile. Tricky Ricky Balshaw looked to be going good and was with a group of other runners. They were just a bit too far to zero in on and I was just hoping that they would fall of the pace on the back 5K - they never did. First Lady, Helen Singleton, was shoulder to shoulder at 6k and provided a useful pace maker as my legs were hurting. Near to the finish two other runners caught up and tried to pass. I found the switch for race hell mode and gave it everything for the line. I later found out that one of the runners was Donald Kennedy from Longwood who is a V45 and I beat by one second to claim first male V45 and a time of 35-26.

Other Spen runners had a good day; Kevin O did 34-42, Gerard Skippings 37-46 and Ian Ogden(Kevs brother) 40-42.

Thirsk 10 - Maybe a lesson in pace judgement?

2011-03-28T12:32:00.000-07:00

It was a drive up to Thirsk Sunday for the rescheduled 10 mile road race. Perfect weather conditions also provided a useful wife and kids picnic opportunity. We set off in good time and arrived in Thirsk about an hour before. A quick jog to the well organised entry desk and I was all 'numbered up' in no time.

Thirsk race course provides a perfect venue for the race - with ample car parking, toilet facilities, refreshments and off road areas for warming up. Perhaps the only thing missing would be shower facilities, which I find are most useful when you are spending time after the race shopping and sight see-ing etc.

A quarter mile jog to the start was a useful pre-race warmer. In the line up were a mix of runners, some preparing for Spring marathons, some recovering from injury and others who are just very friendly and seem to be at every race that I do. I noticed Andrew Pearson from Longwood Harriers in the line up along with Spen team mate Kevin Ogden, local runner Gary Dunn, Sarah Jarvis(Bingley), Marc Teasy(Bingley)Marc Hall(Otley), Martin Firth(Queensbury), John Broom(Barnsley), Tim Midgely(Bingley), Mike Burrett(Leeds) and Will Kerr(St Bedes).

The race started steady and even Andrew Pearson didn't bolt off. This allowed for a fair size group to form. Those that I recognized in the group were, Kevin Ogden, Gary Dunn and Marc Hall. After approximately one mile Andrew Pearson opened a gap with Mike Burrett giving chase. I was aware of Gary's injury and wasn't sure whether this was an 'ankle tester' or a serious race for him. Either way I was happy with the pace at that point. Team mate Kevin was slightly in front and we were gaining ground on him. Marc Hall was slightly in front of him and not gaining on us. The group were holding together at 5-25 mileing and I was quite surprised then how easy it felt. I think it was at about the five mile point that the group split up and I was running alongside Kevin after that. The early fast pace was now beginning to tell and after getting to the five mile point in 27-51 the legs were hurting. We then caught up and passed Tim Midgely from Bingley who tore off his number, probably after realising it was an off day and runners were passing him in droves. I think the race turn round point was about 7 miles and that's where Kevin gained the advantage and I didn't have the legs to respond. Closer to the finish Will Kerr charged passed me and I got to the finish in 57-27 - identical time to 2008. A bright T shirt, small trophy and £25 cash. Then a picnic nosh up, a walk round Thirsk town center and a drive up to Ripon. All in all a good day out.

Mile splits; 1= 5-24, 2 = 5-31, 3 = 5-34, 4 = 5-40, 5 = 5-41, 6 = 5-47, 7 = 5-50, 8 = 5-53, 9 = 5-57, 10 = 5-57.

Well done to the wheelchair athletes too.

Nort on for a PB this time.

2011-03-06T14:20:00.000-08:00

Cool and perfect running conditions this Sunday saw a good turnout for the annual Norton 9 Mile Road Race. I like doing this one because although it's all on the road it's mainly country roads and very scenic. The only drawback is that it's only 9 mile(as apposed to 10 mile) and not usually recognized on the ranking pages. It reminds me of parts of the Ackworth Half Marathon course or the Askern 10 Mile - both good courses. I wasn't sure what time I was going to get this year. I thought I was probably slightly less fitter than last year - due to the interruptions to the winter training. I have been doing some reasonable long runs at tempo pace(8-10 miles at marathon pace) and I think this as helped my endurance , although still slightly down on the fitness scale compared to last year.

In the line up at the front was Andrew Pearson(Longwood), Pumlani Bangani(Salford), Darren Newbould(Hallamshire) Carl Ryde(Doncaster) . As expected Andrew set off quick and Carl Ryde tried to follow but soon had to ease back. That's the last I saw of those two and it was solo running for me in parts, until I was joined later by Paul Collingwood(Askern) at about 3 miles. A young chap joined us after he fell off the pace from the group in front(about 8 miles). The pace felt good for me and I thought that I would be able to maintain this pace all the way hoping that some of the others runners from the group in front would fade. I was expecting Pumlani to charge past at some stage in the race going by his other results here. This didn't happen and near to the nine mile point I surged forwards and a gap developed between me and Paul Collingwood. My tactic was to try to develop a gap to avoid a very painful sprint finish. This worked out and Paul eventually broke down and drifted backwards. I finished the race in 9th, with a respectable time of 52-18, first V45 - with an average pace of about 5-48 per mile. About a minute down on last year but I enjoyed the run and was well pleased with it.

Short fitness and training update.

2011-02-20T14:00:00.000-08:00

I can't quite believe another month has passed since my last blog update.

On the fitness front I've not yet got into serious training. Using races as really hard tempo runs has helped maintain a reasonable level of fitness.

Dipping just under 36 minutes at the Dewsbury 10k was acceptable to me given the interruptions to training(snow and ice).

The Liversedge Half Marathon last Sunday proved tough and I needed a few days a slow running to fully recover. A time of 1-21-41 was enough to win first V45 prize there, and considering it's only just over a minute slower than my time at the Brass Monkey is a confidence boost.

I intend to try do another half marathon in March . I do consider the half marathon perfect for over distance 10k and 10 mile training, although I think you need to be actually training for a marathon to run them well and competitively. By that I mean training over distance with some long stuff(17-22 milers). There is also some flat local 10ks coming up Rothwell and Wakefield which I should be thinking about entering. So there no hint of retirement just yet!

Brass Monkey Half Marathon.

2011-01-23T13:52:00.000-08:00

It was ideal conditions for the race today and I was prepared to give it a go. Cancelled races and bad training weather created self doubts early on - even before race day. This was only to be a hard pushed tempo session but still as close to max as I could go without blowing up; often called threshold pace. Everybody was in the same boat with the bad training weather so I really couldn't use that as an excuse today. Runners were telling me that they were clocking 60 miles a week on treadmills and others out running on the snowy pavements in trail shoes. No bad weather, just bad excuses.

The early race pace felt good and I seemed to be averaging about 5-45 minutes per mile and still within site of a group, which included team mate Kevin O. This was very close to recent 10k pace and with hindsight was too fast too early on. I stayed with this group for approximately 3 miles. After 5 miles runners were passing me in droves and then it was a case of hanging on to the end. After 8 miles the legs were starting to hurt, my pace then slowed and more runners were overtaking, Some I recognised including Marc T who stormed on for a Vet 40 prize and PB. Will k coasted past me late on too. Fellow blogger Simon A stormed passed just on the line to pip me at the end - well done to him.

I finished in 1-20-28, well down on last year but a useful session and something to build on for the coming season.

Pennine 10k: Slow start to 2011

2011-01-09T13:38:00.000-08:00

Seven weeks since my last race - which was the Abbey Dash. I knew I'd lost some fitness even though I was regularly going to the gym and using the treadmill. Four cancelled races wouldn't help things. I needed to do a race to get 'race fit'.

The Pennine 10k seemed ideal, fairly local and an early starter. I entered on-line so it was just a case of turning up and collecting the number. I was a bit worried because last night there was a touch of frost at home. No signs of a cancellation this time, although I joked to some of the other runners that it was cancelled and the look on their faces was quite something.

It seemed like there was not as many runners this time. I just wondered if runners were deciding not to take the risk and abstain from entering because of the unpredictable weather. No entries on the day meant that it was a fairly low turnout for this race. Among the few runners that I recognised were: Shaun Dimilow(Barnsley)Andy May(Abbey Runners), Andy Whitworth(Meltham), David Thomson(Barnsley), Keith Williams(Rotherham), Martin Firth(Queensbury)

With no serious training for quite a few weeks it was a case of easing into the race and seeing how the legs and lungs held up. Shaun set of at a steady pace with a chap from Halifax giving chase. I was happy to follow and run alongside Andy W until I found out just what pace my legs could take. I seemed to cope well with the up hills and gained the advantage over Andy W. Andy M and David Thomson ran ahead and made a small group. I quickly realised I didn't want to join them this time and decided to run my own race. It was a solo effort for me from then on with Andy W falling some way behind, although I got the feeling that he may make a late charge and catch me. I think my time was 37-28 ish, some way short of last years PB of 33-49 but it's a hilly course with a touch of headwind today.

Recovering from rest.

2011-01-05T13:12:00.000-08:00

Adapting to rest seems hard for me. The festive period of long lie ins, large breakfasts and lack of endurance work doesn't suit me and is noticeable as I hit the pavements once again. On the way home from work on my regular 7 mile run I was having to slow down to jogging pace in places due to aching legs. The obsessive runner doesn't take to rest and the thought of other rival runners out there training is torture.

Looking forward into 2011 I will continue the successful regime of late 2010; which I would describe as 'batch training' and 'batch racing'. This consists of a full season of hard training(about 13 weeks of 60-70 miles/ week with 1 long run, 1 speed session per week), then reducing the training and doing about four to six races of 10k, 10 miles or half marathon, with a weeks rest between 10k's and two weeks between 10 miles and half marathon. I prefer to train for a season(or part to part) ie spring, summer, autumn and winter. I feel this idea will compartmentalise the training and make it appear to have a definite start and end, where a peak should be reached at the end of the season. The same idea would be to have a key race to aim for and therefore a date to aim for a peak. I personally find this difficult when doing so many races in a short time. It can reduce other options available and also be a massive disappointment if it doesn't pay off and you have no plan B. Last year I misjudged where the peak would be and managed to hold a reasonable fitness level in the 5 races of Horsforth 10k(34-40), Brid Half(1-17-17), Guy Fawkes 10 mile(59-54) Barnsley 10k(34-40) and Leeds Abbey Dash 10k(33-49). The only disappointment was the Brid Half, where I needed a rest and it it didn't feel like it(I felt good on the day), but it was still useful training for the other races.

Three Degrees

2010-12-29T14:29:00.000-08:00

Not talking about the classic 70's pop band. I was surprised to read that the temperature reading this morning was 3 degrees. The birds were tweeting and it felt almost spring like. I was just starting to get used to a lie in and the full English breakfast on my return from the gym. It felt good to get out onto safe clear pavements once again. The legs felt heavy though and there was no way that it was going to be a fast pace; seven minute/mile max. I had done a hard gym session yesterday with some single leg squats and then on to the treadmill after finding out that the Ribble Valley was cancelled. I know it was one of those things and the conditions were not good but a small hand written sign at the race start saying that the race cancelled was a little bit short notice. It was an 130 mile round trip from Wakefield so not a journey I wanted to make for no reason.

All this gym work and I've worked out that there seems to be a world of difference between treadmill running and road running. I did get to the point of enjoying the treadmill once I set myself challenges on it. Viewing it as a running rival and virtual partner rather than a machine. I will include it as part of my training with maybe one session per week next year.

It's close to the end of the year now and I will be reviewing 2010 and thinking about what can be done in 2011 to improve things running wise. I know things went downhill in December when the bad weather hit. A 33-49 10k at Leeds towards the end of November was a high point. This month I have been running to work and back in the snow but unable to put in any tempo work due to the danger of slipping and track work was off due to the ice on the track. Fitness can easily be built back up but bad injuries can take longer to heal - were my thoughts. Keeping a fitness base there means not having to start right from scratch again, although it feels you have lost loads of fitness on your first run out.

So if I don't get another posting out before the end of the year. Happy New Year to everybody and happy running in 2011.

Seasons Greetings

2010-12-24T14:07:00.000-08:00

Just got a moment to wish a very merry Christmas to all bloggers, followers, readers and others and also to a successful 2011 for everybody. Not got much time cos the kids are tucked up in bed and Santa is on his way.

Sorry about no recent updates but i've not really done much race wise. Three races cancelled now and I'm eagerly checking the Preston Harriers website to see if the Ribble Valley road race is still on. They have give it out for about 2 degrees on Monday which should hopefully make sure the course is ice free.

I have been running to work and back and treadmill running this past two weeks, managing to clock a decent sub 37 minutes on the treadmill(longest ever run on treadmill, I think) this morning, so it's more a case of holding on to what's there rather than trying to improve - until the icy pavements clear that is.

Doing a lot of strength work at the gym to help my niggly knee, which has improved it somewhat.

Bye for now.

Thirsk 10

2010-11-28T13:18:00.000-08:00

I was up for it today and set off like a rocket. I glanced at my Garmin, which showed 3-30 per mile. I knew if I kept up the pace I would be on for a sub 40 minute 10 mile. My nearest rival was at least a mile back, Andy Pearson I think, or was it Mo Farah. I kept thinking the lead car is not going fast enough and I need to ask if they can increase the pace a bit. On the turn round point I saw another group of runners, local star Gary Dunn was among them with Darren Bilton, both snarling at me as I passed them. Just then as I approached the finish I heard a noise - it was the alarm clock going off for me to get up. It was all just a dream, shame it was cancelled.

Leeds Abbey Dash 10k: Consistency in training pays off.

2010-11-23T02:38:00.000-08:00

After suffering a cold in the run up to Sundays race, doubts about even running in it began to surface. This was a chance to 'peek at the potatoes' and test the training regime. I have completed a full 20 weeks of training, with a typical week consisting of: 1 x track session, 3 moderately paced 10-12 milers(average pace 7-20) , one long run of about 16 miles and 2 days gym work(conditioning etc.) and cycling.

This is one of the flattest local 10ks that I know. I didn't really want to miss the chance of locking horns with the rivals and finding out where I was in competition terms. This would be one of the last chances of a ranking result this year.

The centre of Leeds at 8-30am was cold and fresh. I decided to avoid the congestion and park off Water Lane and walk over the canal bridge to the start line(about 1 mile). Loads of runners and spectators were gathered at the start and I was looking round to see if I could recognise anyone; a few Rothwell and Pudsey Pacers were mulling about.

I got to the front and caught site of Johnny Mellor(last years winner), Ian Hudspith, John Convery, Gary Dunn, and Will kerr. I got the feeling that I would have to bolt like a race horse to avoid getting trampled in the rush.

The race started and the runners soon thinned out. I found my own space and the Garmin showed 4-52 per mile - good so far I thought. I felt really strong and tried to make ground on a group of runners in front. Another small group of runners tried to pass me, which included John Convery from Wakefield H. I stayed with him for a bit until he steadily broke away. I was comfortable up to the turn round point and caught sight of the front runners going the other way. There's a feeling that when you hit the turn around you can then 'fly' down to the finish. It doesn't quite happen like that and running down a slight incline felt like hard work for me. I reached the 5 mile point in 26-56, which would have been a recent PB for 5 miles. I knew then that there was a possibility of breaking 34 minutes. I was aware of the incline to the finish, so all reserves were needed in the final half mile. I got a view of the clock which showed 33-20ish, so I put in a last sprint over the line to clock 33-49. A hard fought sub 34.

Barnsley 10k: The need for a finishing kick.

2010-11-14T12:28:00.000-08:00

After e-mailing the race organiser late last night(Saturday) regarding the Barnsley 10k I managed to secure a number, although there appeared to be loads left on the day when I got there. I had decided to do this race as late as last night with the other option the cross country at Spen. Conditions seemed perfect so I set off to Royston in good time.

This was a well organised event with chip timing, portaloos, canteen and ample parking. The new chip device which fastened to your leg, rather than your running shoe, with a simple strong paper strip seemed like another well thought out innovation. This caused no problems for me whatsoever during the race, it held tight and was easily removed at the end. Also the organisation of the chip devices into miniature drawers which were numbered, allowing for on the day entries to also have their own chip seemed a winner too. Four pounds extra on the day seemed justified this time.

There was a familiar crowd at the front with John Convery(now Wakefield), Shaun Dimilow(Barnsley), Andy Whitworth(Meltham), Kev Lilley(Sheffield) and a few others. I set off steady with the plan of trying to catch up with the main rivals later. I then overtook K. Lilley and A Whitworth before attempting to catch up with J Convery. Mark Hall(Otley) joined me along with Darren Newbould(Hallamshire) and I stayed with them and felt comfortable with the pace, even up to the 4 mile point. After that is when things started to get tough and the course turned hilly. There was only a short gap(about 20 seconds) between me and J.C, but the hills expended all my reserves and I was labouring at the finish, passed by Mark Hall and David Thomson(Barnsley) near to the finish. With a position of 10th and time of 34-40 another good performance apart from lacking the killer kick at the end which cost me 2 positions.

I notice that the link from chip time to power of 10 rankings seemed to have speeded up somewhat. I checked tonight and it's updated already - Technology rules.

Guy Fawkes Tough 10 mile

2010-11-03T14:40:00.000-07:00

Having done this race quite a few times the weather has varied in the past from dry, cold and sunny or raining, to mild and wet, calm or windy. This time it was calm, fairly mild and damp - Probably ideal running conditions.

Having had the privilege of browsing the entry list the night before there appeared to be no runners who would be likely to dominate the race fully. There were a few runners who I wasn't sure about. I didn't have the time to 'Power of 10 them' to check them out. Plus entries on the day were still open at that point.

This race has a tricky start which goes downhill through the back of Ripley castle. I wasn't about to get carried away at this point and I set off steady. This was well within myself, although it is rather daunting when loads of runners are in front of you. I always tell myself that any race over 5 miles is along way and there is plenty of time to catch them up. The first 1.5 miles is off road and a rather stoney farm trails through sparse woodland. This didn't suit the racing trainers and I was happy when the race hit the tarmac roads. I could then get into a steady rhythm and concentrate on my tactic of 'clawing' runners back. A runner from Harrogate made an early break at the front and Ian Crampton(Durham) made a steady attempt to catch him. At that point I was in forth place and comfortably holding on. Later a runner from Ripon(Micheal Appleton) and Matt Hayes from East Hull Harriers joined up to make a group of 3. We were then joined by a young unattached runner(Jackie Simpson). We all then took turns to push the pace along. Matt Hayes from East Hull fell off the pace slightly and me and the other runners were all closely together until we hit the trail part to the finish. Once again this affected my rhythm and it seemed to give the other runners the advantage. I pushed close to the limit at this point and glancing over my shoulder was then aware of Will Kerr(St Bedes) making a late charge. One last push to the finish gave me 5th place overall - 59-54, quite pleased.

Fastest Finger First.

2010-11-01T15:15:00.000-07:00

Who would have thought that the most basic of human function(running) would be affected by the technology revolution. I'm not talking about Garmin or the million mile sock. Those(and me) that rushed to their computers before 9-am on Saturday morning to enter next years Brass Monkey experienced it first hand. A few clicks of a mouse and your in. Time was short and not even the greatest procrastinator can put it off. Simple on-line entry forms and secure payment makes for easy entry. The draw back of this is the race has limits and some people will be disappointed. The organisers have no choice but to limit entries due to safety issues and the sheer speed of information technology is out of their hands once the word is out. Some people have suggested a ballot system is used similar to the London Marathon. I have to say I disagree with them; deemed to be equally fair or unfair, depending on whether you win or lose. Also too time consuming for the organisers for a relatively small race. Choosing people on their running merits would also be a difficult task. Who do you choose - the sub 65 mins runner - or the runner raising money for charity. Both worthy entrants you would say, but a very difficult call to make.

Brid Half: Not a leisurely day at the seaside.

2010-10-18T01:28:00.000-07:00

Near perfect conditions produced a large turnout for this annual event; a cool but welcoming on- shore breeze with clear blue skies. Judging by the amount of cash on the table quite a lot of people opted to enter on the day. This is one event where anyone who doesn't pre -enter misses out on the prizes.

Gathered at the front were: Andy Pearson(Longwood), Mark Hall(Otley), Tim Midgely(Bingley), Stuart McDonald(Bingley), Stuart Carmicheal(City of Hull), Paul Marchant(Leeds City).

As predicted, Andy Pearson was in front followed by Paul Marchant. Andy soon increased the pace on approaching the first roundabout. I set off fairly fast and it took to about the 2 mile point for the Bingley pair to catch me. I then stayed with them a bit until Tim M opened a gap and increased the pace. This was too fast for me and I stayed with Stuart M for a bit until he decided to try close the gap to Tim M. It was then solitary running, until I was caught by Mark H at about the 10k point - which I reached in 34-40. I passed the 10 mile point in 58-15 and then struggled with the remaining 3 miles. I was overtaken again on the final 500 meters. Legs were seriously mashed at this point and I was happy for the race to finish.

I recorded a time of 1-17-16, which was a little down on what I was hoping for, but collecting a Yorks Vet 45 trophy and £25 cheque helped mask the disappointment.

Mile splits were: 5-37, 5-38, 5-29, 5-39, 5-57, 6-04, 5-59, 6-19, 5-38, 5-48, 6-13, 5-56, 6-00

Fitness Update

2010-10-15T13:11:00.000-07:00

Sorry it's been a long time since my last blog entry. I have to admit I rather enjoy reading other peoples blogs and commenting rather than writing them myself. It is interesting to read about some runners returning to the sport again - after taking some time out. I've heard it called the sport you never give up(unless through injury). However frustrating, however painful, we never seem to want to stop doing it. Nothing prepares the mind better than going out for a run or doing a race. Only a runner can understand the buzz of it all.

The Horsforth 10k was my last race and it felt good to mix with the front runners once again. A time of 34-49 on the day was fairly respectable, given that it's not really an easy course. I was just over a minute off the winning pace and so no real complaints about that. Beating team mate Kevin O was a bonus.

I am still training hard and managing to do about 50 miles a week; one long run of 17 miles and a fast session on Thursdays. Last nights fast session was a total of 6k; 5 x 500m in 1-35, 2 x 1000m in 3-20, plus 5 x 300m in 51 seconds.

I have a number for the Brid Half on Sunday, so that should hopefully be a good test of my fitness.

Ryedale 10 Mile - Some more improvement.

2010-09-05T12:41:00.000-07:00

I decided to make the trip to Old Malton today to do the Ryedale 10 Mile Road Race. This seemed like an ideal training race for the up and coming Brid Half and Thirsk 10 Mile in October and November. I wanted to test myself over 10 miles and treat this like a time trial. I am pleased with the way the training as been going to date. Thrashing out a few 17 minute 5k's on the treadmill. This race seemed ideal to test it out.

This was a small but well organised event with plenty of volunteers willing to help out with the marshalling etc. I did feel this was one of these races for charity so I had no regret in handing over the cash to enter.

I only recognised a few runners in the line up at the start, so I had to use the tactic of setting off steady and seeing if anybody could match the pace. Or even if I could match their pace.

When the race started a chap from Beverley AC set off fast, and because I didn't know him I wasn't sure whether this was to win a bet at the pub or he was a seasoned runner. It turned out that he had a sub 56 PB for 10 mile. Nobody else seemed to challenge us and my plan of just 'sticking' to him and hoping I have the fitness left to run for 'home' seemed the best option. I felt good even to the 8 mile point. Now the thoughts of winning the race and the mental imagery of collecting the winners prize at the end was dulling the pain. I kept surging with the pace, only in the hope that he would then give up the chase and let me win. With 1k to go I gave everything and went for the finish. This was too early and I think the chap sensed that I was beginning to labour. He then overtook me on a downhill section to the finish. I checked my Garmin and the pace was then 4-50/ mile. At the finish he had a lead of approximately 15 seconds. However, I was still happy in the knowledge that I gave everything and this had the result of producing a recent PB.

Askern 10 Mile - Some improvement

2010-08-11T01:32:00.000-07:00

This years Askern 10 mile didn't seem as hot as previous years and with a tapering phase from Thursday onwards things were looking good. A cool and fairly gentle breeze. The legs felt fresh and the mind set was good.

Up to last Sunday I was averaging a steady 50 miles per week, mostly running to work and back with a rucksack full of sandwiches and a water bottle. The home bound run(with empty rucksack) usually tops up the daily distance to 11 miles in total.

There were only a few runners in the front line that I recognised. With D Allinson, J Wardman(Rothwell) and M Hall(Otley) the only runners that should stay in my sights. I exchanged a few words with J Wardman, who said he would be trying to go for 56 mins, with the first five done at comfortable pace. It seemed reasonable to try and keep him close by to achieve a good time. When the race started a runner from Sheffield soon opened up a lead on the rest and a small chasing group developed behind him. This contained about five of us. The pace felt good to me and I was not struggling to keep up. It was only after about 6 miles that I started to drift off the pace with the group and then it became a case of damage limitation after that. I was overtaken by a chap from Goole Viking near the end and eventually finished in 59-13, first vet 45 and £20 in Rundirect vouchers. Some of the other runners seemed to have struggled which made it easier to take. Ive had worse days.

Thanks for reading.

Why am I not a champion?

2010-07-16T06:17:00.000-07:00

Reading blogs and listening to other runners has finally given me some insight into what attributes a runner needs to become a champion competitor.

I have found that to be a champion you need to be obsessive about winning, but probably more importantly, obsessive about your training and everything else to do with your sport in order to win. Champions also seem to have the ability to control this obsessiveness and use it to their up most advantage. It seems you also need to have the desire to win at all costs, the ability to overcome setbacks, learn from it and to come back stronger. I have observed that champions are usually but not always naturally gifted in their chosen sport and mostly single minded and determined. Those who are not 'blessed' with natural talent can still be champions if they have the mental strength, the desire and the commitment to train hard to overcome this. Certainly, natural talent alone is not enough to make you a champion. True champions are not usually content unless they win and anything less than first place in a race can be a disaster for them. They are sometimes very self critical of what they have achieved. I can now understand why some champion runners give up the sport even when they are still very good and so not choosing to compete at veteran level - unless of course they can be assured of an outright win. They are usually very focussed individuals, usually paying particular attention to detail and organisation in their lives, more particularly when it is related to their chosen sport(running). They take their sport seriously, train hard and usually have superior mental strength. They are ferociously competitive and mostly possess an element of 'killer instinct'.

I have to admit I think I have a little bit of all these qualities but probably not enough of any of them to make a champion runner. At least I know that winning a race is not just about clocking up miles.

A little hiccup at Eccup

2010-07-13T01:42:00.000-07:00

I was not sure whether to do this race this year. It was the cooler morning which made my mind up, having got up early and eagerly checked out the Abbey runners website making sure the race wasn't full.

I was just going to turn up and treat it as a long Sunday tempo run, trying to average 5-50 per mile and dip under 60 minutes. This 'joggin' round the race stuff never seems to work for me though. The competitive instinct kicks in and you sometimes can not hold back. Seeing rival runners in the line up and friendly competitiveness from your other club mates can start the fire burning.

Among the front runners that I recognised on Sunday were Andy Pearson from Longwood , Ian Fisher(now unattached) ,Tim Midgely(Bingley) , Kevin Ogden(Spen) and Mark Hall(Otley).

It was great to see Ian Fisher back in action after taking some time off. Without much training and even showing some resemblance of his old form in the windy conditions.

I just managed to finish outside the 60 minute mark with 60-04. This was after trying to power to the finish realising how close it was going to be.

I may do the Pudsey or Harrogate 10k this month and maybe Askern 10 mile in August.

It's a shame about the foot in the photo. It almost looks like I'm leading the race!

A long run with a difference

2010-06-26T13:38:00.000-07:00

Today four of us decided to do the 3 peaks challenge at Horton in Ribblesdale.

We had decided beforehand to run as much of the route as possible whilst avoiding running the really rocky bits and severe inclines. We arrived in good time and managed a pot of coffee and Flapjack before clocking in. There seemed to be masses of people there and I think it was something to do with Macmillan Cancer Care. We all did the run in just under seven hours, which considering we stopped for lunch and picture taking it wasn't too bad.

Reindeer Romp Trail Race

2010-06-25T06:23:00.000-07:00

Last night me and a few other Spen runners did this short trail race(2.7 miles). It was kind of a friendly race run from the Reindeer pub(Middlestown). It was a surprise to receive large plates of chips at the end and loaves of bread so you can make your own chip butties. Much tastier than a T shirt I would say!

My race tactic of steadily easing into it and then increasing the pace later was totally wrong. These were narrow paths and woodland where there was no place to overtake. The race also started on a downhill section allowing loads of runners to start at great speed. However, I was pleased with the experience and workout.

My next race may be the Eccup 10 mile - will wait and see.

Another build up phase needed.

2010-06-13T13:16:00.000-07:00

It feels like an age since my last race which was the Esholt 5k on the 19th May. June has been a busy month for me, what with family holidays and the like, so I haven't had much chance to put in many miles. I have put in some 2 hour bike rides just to keep up some fitness.

It's the annual Joe Percy 10k tonight night at Farnley Tyas(near Huddersfield). It's certainly too short notice to get into any sort of shape for that. This race requires teams of 10 and for our club it will be a difficult task getting 10 of us together. I will just turn up and rely on the reaction taking over. Maybe a race is what I need to make me train hard again.

Leeds Half Marathon

2010-05-11T02:50:00.000-07:00

The race plan last Sunday was to run the first half very conservatively and then to try surge past runners on the downhill bits and along Kirkstall road. I still had memories from last years race and suffering total burnout by overdoing the first half. This meant that last year the 'run in' along Kirkstall road was a hard slog to the finish. The Leeds course is virtually uphill for 6.5 miles and then mostly flat and downhill after that.

During the line up at the start I was aware of the presence of John Convery(Bingley), Richard Pattinson(P&B) and Duncan Clarke(Abbey Runners). All these runners are in my age group, but I wasn't in any position to give chase or run side by side this year. I was sticking to my plan of running very steady and totally within myself until the halfway point. This is so hard to do when you see other runners that you know in front that you should be running with. I had no intention of listening to the devil and going with the reaction this time.

When the race started Andy Pearson(Longwood) was off like a rocket and seemed to be averaging well under 5 minute miling. In my sights I had a group of Abbey Runners containing Andy May and a few others. Andy May is in great form so I knew that if I kept him in sight I should be in for a reasonable time. Before reaching the two mile point I noticed Duncan Clarke on the pathway along the race route. This was the end of the race for him and I didn't stop to ask what was up. Up to the 5 mile point I felt comfortable, very relaxed and felt that I had loads of running left in me. When I reached the Ring Road towards the end of King Lane at the Moortown roundabout there was a downhill section in which I decide to open up the pace. I checked the Garmin and it read 5-17 per mile. I thought this was slow considering that this whole section was downhill. The group of runners that I had tried to keep sight of were gaining more lead on me and that seemed to destroy my confidence for the uphill stretch. I tried to dig deep into that uphill section and this had the effect of wasting too much energy. The race route then dropped down towards Horsforth and the Hawkesworth roundabout. At this point all form had gone and I was running at near maximum just to maintain even pace. When I reached Kirkstall Road the pace slowed to just under 6 minute miling and I was in no position to improve on that. With 4 and half miles to go from there I was just trying to make sure I didn't lose any position towards the finish. I eventually finished in 1-20-23, somewhat disappointed, but with 2 previous races in my legs(Rothwell 10k and John Carr 5k) I couldn't really expect much better.

John Carr 5K

2010-05-06T13:12:00.000-07:00

Can anybody ever say that a 5k is enjoyable? Only when it is all over I say.

These 5k's are usually run at close to aerobic threshold pace and if your not careful some step over into anearobic running. In my view these are perfect training for the distance runner; virtually flat out pace but must still be controlled, painful but not too far and fairly easy to recover from. A few of these must make a half marathon seem like a walk in the park. I will find out on Sunday at the Leeds Half.

I was happy for the race to start as the midges were starting to bite. After Mondays run at Rothwell my legs felt tired. However, when the race started the reaction kicked in and the pain subsided. I finished with a respectable time of 16-39 and second V45. I was chasing Kevin Ogden who had a storming run to finish in 16-20. Sister Nicola from Pudsey Pacers came in at 22.22. Well done on her first 5k.

Rothwell 10k - changed course

2010-05-03T10:13:00.000-07:00

This years Rothwell 10k was a changed course and most runners I spoke to said that it was harder than the last course. This was no surprise bearing in mind that the other course was mainly downhill.

When the race started I set off with the two leaders which included eventual race winner Andrew Pearson. This pace was way beyond me but surprisingly I felt very easy and relaxed for about 1k. I was aware of the charge from behind from Spen pal Kevin Ogden, V45 runner Duncan Clarke, Kev Lilley V45, Tim Midgeley and John Convery V45. Also with others that were in that fairly large chasing group. Most of the course is on one of my long Sunday run routes through Methley and then onto the main road back to the sports centre, so I know the course well. In my mind I had a time of 34-30, which would have been excellent given the changed course and windy conditions. However, I was still happy with my finishing time of 34-52 and third V45.

Thanks to all the organisers and others who were shouting support along the route.

Windy Wakefield spoils PB attempt!

2010-03-28T12:48:00.000-07:00

A proper taper this time with no speed work on Thursday, easy running on Friday and a gym session on Saturday. This meant that the legs were fresh and ready for the challenge. Having done fast paced runs of around 16 miles on the previous 3 Sundays I was more than ready to race this one.

The race is now an out and back course along the A642 Horbury road, setting off at the side of Thornes Park. This is different to the previous course around the city, which had more bends and turns.

At the start point the wind didn't seem too bad but as soon as we hit the main road there was a strong headwind. The legs felt good at that time and I settled into a rhythm, having focused on some runners who are capable of sub 34 mins. Tim Midgeley(Bingley), John Broom(Holmfirth) and Andy Whitworth(Meltham) were in the group with me. I felt very comfortable with the pace. I was also happy that the front runners were not disappearing out of sight, which can only mean they are also slowing with the strong head wind. I prefer racing in a group rather than out alone, this seems to make you focus more and the race pass by quicker. On the negative side it can also make you go faster than you are capable of. I was aware of this but felt I had built the fitness to take these guys on -that's what my mind was saying anyway.

At around the 5k turn round point Tim Midgeley fell off the pace and eventually pulled out of the race altogether. It then became a battle between Andy Whitworth and myself, with Daniel Fisher(Valley Striders) and Paul Humphries(Rotherham) joining in. Again, I felt fit enough to take it to the line and it was just a matter of knowing when to go for it. At the 9k marker I decided to go, I sprinted to the line clocking 5-19 for the last mile and just missing out on a sub 35. I was slightly disappointed with the time but pleased that I had won the battle with the group that I was with. I came second V45 with Carl Thackery taking first V45 by quite a long way.

Norton 9 - Stronger for longer

2010-03-09T05:02:00.000-08:00

Cool and perfect running conditions on Sunday saw a good turnout for the annual Norton 9 Mile Road Race. I like doing this one because although it's all on the road it's mainly country roads and very scenic. It reminds me of parts of the Ackworth Half Marathon course or the Askern 10 Mile, both good courses. I wasn't sure what time I was going to get, I thought I was probably as fit as last year if not slightly fitter. I have been doing some long runs at tempo pace and I think this as helped my endurance enormously.

In the line up at the front was Andrew Pearson(Longwood), Pumlani Bangani(Salford), Kev Lilley(Sheffield) and Paul Marchant(now Leeds City). I had no thoughts about 'clinging on' or staying near to these guys and my plan was to try to reduce the gap over the full nine miles. As expected, Andrew set off like a rocket and Pumlani tried to follow but quickly had to ease back. A chasing group formed, which contained me, Paul Marchant, Kev Lilley, Steve Roebuck(Penistone), James Wardman(Rothwell) and Darren Newbould(Hallamshire). The pace felt good and I did think I would be able to maintain this pace all the way, hoping that some of the others would fade. I was mindful of the fact that Paul Marchant was well within himself at that pace and was just wondering when he was going to give chase to the second man(Pumlani). I was surprised that I was able to run comfortably alongside Kev Lilley, even up to the half way point. He is in the same Vet group as me(V45) but much higher up the rankings and showing greater consistency this year. At about the five mile point the chasing group started to break up with Kev Lilley and Darren Newbould from Hallamshire chasing for 4th and 5th spot, with me and James Wardman battling it out for 6th and 7th. A gap opened between me and James Wardman and I eventually finished in 7th, with a respectable time of 51-14 and an average pace of about 5-41 per mile. I was well pleased with it.

Norton 9 and training update

2010-03-02T02:04:00.000-08:00

This Sunday is time for the annual Norton 9 Road Race. The hope of some mild weather and spring sunshine appear to be fading fast and it may be another cold one. For those runners who can't manage the full 10 miles the Norton 9 is a good race to do(joke!). Other than that I can't see why it is a nine miler - probably just to be unique.

Training wise, I am slowly getting back into increasing the mileage after a long period of reduced training to allow this knee problem to settle. The core strengthening and weight training workouts are definitely helping the knee. I am also trying to replace some running with aerobic workouts on the rower and cross trainer to reduce any impact. I can still run though and the problem is now much better than it was. Last Sunday I completed a long run of 17 miles at a steady 7-36 average pace, finishing with just some slight soreness. I hope to resume some higher intensity training in the coming weeks.

Dewsbury 10k

2010-02-07T14:16:00.000-08:00

A short travel to Dewsbury today and a perfect early starter(9-00am). With no signs of a recent cold I was up for it and mentally 'pencilled in' a sub 35 minutes for today. Early starters are perfect for me; I can get my race done, get home and avoid any family conflict. Lining up at the start never tells you how you are going to do in the race and sometimes I've felt great and run bad, other times I've felt bad and run great.

I wasn't sure whether to go for the comfort of the Ascics 1140's for the run or the lighter Brooks racer's. The Ascics 1140's feel like a pair of comfy slippers when they are new and the Brooks are lighter but the comfort is compensated with a much thinner and harder sole. I am certain it's all in the mind but the thought of running in an 'heavy' shoe could be all that's needed to put you off.

I noticed that the start of the race was brought further forward down the hill from last year, so presumably the turn round point was further away too. I think this was a plan to gain a little for those chasing those miliseconds off for a PB. Among the line up at the front was Andrew Pearson(Longwood), Mark Buckingham(Holmfirth), Mike Burrett(Leeds), Gary Dunn(Thirsk and Sowerby) and John Convery(Bingley Harriers).

My race plan was to stay within site of another V45, Duncan Clark(Abbey Runners), and close the distance on him(if my fitness allowed) for the return 5k. I had no chance of a top prize today- with John Convery in the line up, a second or third place was the only option for me. A near disaster at the start when my chip timer came loose and was held on by one tie. Not wanting to run with a wobbly chip timer, I quickly pulled the whole thing off and held onto it for the whole race. luckily my time still registered on the mat and I bent down with the chip timer at the end to make sure(see you tube video)

I finished the race fourth V45, with a time of 35-20, which I think is a similar time to last year. I hope to be much fitter for the Wakefield and Rothwell 10k's in which I can challenge the sub 35 again.

Brass Monkey Half Marathon

2010-01-25T03:25:00.000-08:00

Having missed the deadline for this years event once again, I was resigned to the fact of not running it again this year. I unexpectedly received a text with an offer of a number only last Tuesday. I had heard that non runners were not allowed to transfer numbers to other runners. To clarify this, I e-mailed the race secretary at York and they sent me instructions on the legal way to do it. So I then arranged for a special next day delivery of the entry form and transfer details to York and I was in the race. I wasn't planning to do the run so the training as been on and off and I can't really complain about my time because I've hardly done any quality training.

During the first few miles the pace was comfortable and I felt reasonably ok. It wasn't until the 10 mile mark that the legs 'gave up' . I reached 3 miles in 17-10, 6 miles in 34-40, 10 miles in 58-30, then the last 3 miles were a drag and I could only manage 6-20/mile. This is a real consequence of not doing the long runs and the over distance work. Early in the race I had my sights on another V45, Duncan Clark, who dropped off from the chasing group at five miles. The distance on him was closing, but started to open up again as my legs started to give way. Team mate and fellow Spen runner Kevin Ogden had a good run and finished in 1-15-10, which should help towards his spring marathon campaign.

Charge of the Resolutionists.

2010-01-13T05:48:00.000-08:00

I thought this year was going to be different, there were no signs of the masses of people that usually follow the over excesses of Christmas and the New Year. How wrong was I? The weather just held them back for a short time. You now need to be faster at getting to the treadmill than on it! If your a man who wants to work your bum, tum or thighs you have to wait in the queue behind several ladies(complete with copies of Womans Own). Also the men just seem to be interested in training their arms, chest or shoulders with little regard for anything else. I don't suppose we can complain because these people must keep the gyms going; usually paying upfront and hardly any wear and tear on the equipment.

I am lucky that I am a member of a very large gym with about 30 treadmills, loads of rowers, steppers and cross trainers. I managed to do a threshold session on the treadmill on Tuesday; 5k in 17-50 plus 6 x 500 meters at 20kph pace.

Ribble 10k - Last chance to climb the rankings in 2009

2009-12-30T06:45:00.000-08:00

After last weeks hilly 6 miler at Denby Dale I was up for trying to better the rankings for M45, 10k (2009). It seems like everybody had the same idea to go to Clitheroe. The bad weather and long journey seemed to put no one off. It's about 1 hour 20 minutes drive from Wakefield to Clitheroe and I set off in good time - mainly in the hope of getting a good parking spot. I would say the course is certainly a PB course - with only some slight inclines.

During the last few weeks I have not been doing much running wise, relying on one race per week to try keep the strength and speed there. Using the treadmill at the gym has been an option to avoid the slippery pavements. I have managed a few 5k workouts on them, trying to do them at around 18 minutes. Other runners seem to swear by using the treadmill and I've read about some killer sessions on them. I hold the view that it's a bit like a boxer punching a punchbag and expecting to win a boxing match; better than doing nothing and OK for training when mixed with other sessions and part of a structured plan. But surely if the road moved instead of the runner in a race it would make for easier running and better times.

My running plan this year will be much the same as last year; which is to try to improve and seek out the most useful sessions. Also to try and climb up the rankings and do the best that I can and most importantly not to overcook it and avoid injury.

Best performances of 2009: Rothwell 10k - 34-29, Esholt 5K - 16-32, Liversedge Half Marathon(Hilly) 79-41, South Leeds 5 mile - 29-13, Norton 9 Mile -52-28.

2009 V45 10k ranking 130th(from September)

A very Happy New Year and all the best for 2010 to all runners, bloggers, followers etc.

Regular Speedwork?

2009-12-03T14:43:00.000-08:00

This is now the second Thursday on the trot and tonights session was; 7 x 800 meters with 90 seconds recovery. With the absence of Andy Pearson, there was no need to blast off like a rocket, and all the reps were done at a fast but even pace; 2:34 to 2:37. I tried to match the pace of Kevin(Ogden) and Keith(Magee) on all of the reps. There was a gap between me and Kevin, but not much, and this will gauge my fitness in the coming weeks.

I will be doing the Denby Dale pie eaters six mile race on the 20th December. This will be a low key race and mainly for the nosh up afterwards than the run. Then it is the Ribble Valley 10k, where I will be gunning for a sub 35 minute 10k.

Speedwork Shocker.

2009-11-27T13:52:00.000-08:00

There was quite a turn out for last nights session on the track. A group of us mainly veteran runners(again) opted for a 5 x 300 meters + 4 x 600 meters + 5 x 300 meters session. With Longwoods Andy Pearson in attendence coach Dransfield decided on short recoveries. After a long absence from the track the watch was ignored and the rule of a fast even pace to the end was also ignored. After trying for years to disprove the theory of natural talent, I am begining to accept that the hard training route loses. To make sure Andy had a useful session, a plan of a suicidal pace to 200 meters and then agony for 100 meters hopefully helped him. I was surprised how I could outpace him for 200 meters, although I wasn't sure how hard he was trying. Keith Magee saved all the effort for the last 300 meter rep and beat Andy to the line. Kevin Ogden showed some good control of speed and endurance and gave me some idea of what will be needed to get a 34 minute 10k again.

Thanks to all who took part.

A Dash To The Abbey 2009

2009-11-22T12:57:00.000-08:00

After 3 months off racing and training I couldn't even begin to predict a time for today. The Abbey Dash has developed into a monster race(8000 entries) and well done to the organisers who really did a good job of making sure this event went smoothly. Also the advances in technology means you can get your results sent by text message or virtually live from the internet. Remember those days waiting for the post to arrive so you could check your paper results!

The race itself was a bit crowded at the start, but as soon as the race started and with the roads closed there was plenty of room for the race to thin out. My race plan was set off at a steady pace and increase it if I felt comfortable. The legs felt good, though the absence of any speed work meant that steady 5-30 miling was unachievable. I tried to get close to Kevin Ogden but he seems to have got that bit extra after doing some usefull track training. I do like races where you get to look at the front runners comeing the other way. The leader looked to have at least a 30 second gap at the turnround point. I finished the race in 35-55 and seventh V45, but only 46 seconds off second V45.

Injury Woe And Race Pull-Out

2009-10-29T15:44:00.000-07:00

This Knee injury still hasn't settled down, as a precautionary measure I have decided to give this Sundays Guy Fawkes race a miss. I think it's the first pre-entered race that I have ever missed and it hurts not to take part. I was looking forward to jogging along side Andy Pearson this year.

On instructions from the physio I am still doing loads of gym work, cross trainer and stretching I think I will be OK for the Abbey Dash.

If anybody want's a number for Sunday's race there is a form that they allow you to transfer over. I am not sure if it's too late to do it. Please e-mail if anybodys interested.

Battle Plan Re-starts

2009-10-18T12:25:00.000-07:00

Having not raced since the Horsforth 10k I am ever eager to do battle again. A trip to the physio two weeks ago finally convinced me to lay off the running totally for a few weeks and to work on core strength and balance. I'd not heard of this before and I truthfully thought improving your running was just about progressively running harder and harder each session, with adequate rest inbetween. Long runs for stamina, hills for strength and track for speed. A soft tissue knee injury was really telling me something was wrong and I needed to sort it. The orthotics I had fitted seemed to work a bit but didn't cure the problem altogether, and a mix of core strength, balance and flexiblitity excercises needed to be done aswell. I have joined the local Total Fitness Gym and I am trying to build strength all round

I have pre-entered the Guy fawkes 10 mile and may run this as a tempo run. I have also entered the Abbey Dash, which will give me a few weeks prep time.

Horsforth 10k - Good start to new campaign

2009-09-30T01:48:00.000-07:00

This Sundays 10k was at Horsforth. Conditions were ideal for running and an early start(10am) was beneficial to running. My first major race as a Vet 45 made me slightly nervous at the start.

The first 2 miles(approx) were uphill and then a slight downhill on the A65 towards the Leeds Outer Ring Road and then more downhill tawards Calverley. The last 2 miles were on the canal tow path and I really enjoyed this section. I was in forth place at one point having overtaken Duncan Clark(Abbey Runners), who is also V45. I was then passed by a young Bingley runner and at this point was in no position to give chase, saving all reserves in case Duncan was holding back for a sprint finish. I finished in fifth place in 35-54.

After the race my knee was a bit sore so I will be taking it steady for the next week or two. Probably doing some gym work and low impact stuff.

Next race will be the Guy Fawkes 10 mile in early November - if sore knee permits .

V45 - And The New Campaign

2009-09-08T02:58:00.000-07:00

The day has finally arrived and I am now a V45. I will be making an assault on the V45 rankings and trying to get into the top twenty this year, with also a cautionary approach to training/racing and allowing for some recovery days.

I have done some nice and steady running this week(on returning from hols) and quite surprised that I felt quite good. I stuck to my plan of just doing a few runs on holiday with a few sessions of swimming and a lot of walking. Planning to do a steady long run this weekend. I have been offered a number for the Yorkshire Off Road Half Marathon, from my sister(Nicola), who is sidelined with a calf injury. Think I might give this one a miss though.

Next race 5k track race at Spen(20th Sept). Also Horsforth 10k, 27th Sept)

Next Race: V45

2009-08-30T12:40:00.000-07:00

I will be heading off to the Costa Brava for a weeks warm weather training and carbo loading(family holiday). I don't feel so burnt out with racing, so I plan to do a few steady early morning runs, with some swimming and gym work.

I won't be doing any races before the 8th September(or after) -when I will be 45.
I will be hoping that the V45 rankings will be much kinder to me than the V40 rankings were. With runners like Carl Thackery and John Convery as V45's there will be no easy pickings. I will have to try as hard as ever to improve on my times.

I have entered the Horsforth 10k and Guy Faukes 10 mile.

Hope to update soon.

Buenas Noches.

Last Wednesdays Vets Meeting: 4 PBs In one Night!

2009-08-16T13:31:00.000-07:00

As a change from the regular Thursday nights speed work I decided to do some veteran track races at the new stadium at South Leeds on Wednesday night.

I started off with an 800 meters and staggered over the line in 2 mins 22 seconds. I found this the hardest race of them all and it seemed to take most out of me physically. Two laps of the track doesn't seem to be a lot, but on the last lap I was in sheer agony with legs of lead and absolutely nothing left in the tank. It was a lesson learned that I set off far too fast in this race. Ten minutes later, I was on the line again for the 100 meters and came home third in this. I didn't manage to record a time for this one and I certainly wasn't laughing and talking most of the way. Another ten minutes later it was time for the 3000 meters and I timed this at 10 minutes 16 seconds and managed to win this race fairly comfortably, which did make me realise that the longer distance events suited me most. Soon after this the last race was the 1500 meters, and having been paced stride for stride with another vet runner for the first 2 and half laps, I seemed to have plenty left to out sprint this chap and came home in 4 mins 44 seconds. As I have not raced any of these distances before this will be 4 new pbs for me. a usefull lesson in speed...... and pace judgement.

Tonights Training: 10 x 400m

2009-08-06T14:48:00.000-07:00

With only 3 of us down the club tonight for speed work I decided to just race against the clock. I set myself to do each lap in 70 seconds with 1 minute recovery. The first one was done in 72 seconds, which I was happy with because I felt rather tight at first -having raced a 5k on the same track on Sunday. The others were done in roughley 70 seconds. The last one was done in just 69 seconds, thanks to John Gallagher who I needed to chase right to the line to complete the session.

Racing wise I may do the Askern 10 mile on Sunday just for a 10 mile tempo run. I have not pre-entered this one so will not qualify for the Yorkshire Champs or any prizes. I not sure yet and may do a long run instead.

Harrogate: Still Hilly 10k

2009-07-26T11:52:00.000-07:00

There seemed to be a large turnout for this Sundays Harrogate 10k. I had heard that the painfull hill had been taken out(not literally), but the course was re-routed and still left as a two lapper. I knew there was going to be hills because the start is like the bottom of a basin and must at some point rise. There was quite a long section of downhill towards the latter part of the first and second lap. I felt sluggish today and knew as soon as I set off that the time was not going to be too good. I have not seen the results but recognised some fast lads at the front as: Andrew Pearson, Stephen Hepples, Darren Bilton, Mike Burrett and Tim Midgely. I did here last night that Ian Fisher was running but didn't see him at the race. Stephen Hepples seems to be back to top form, forcing Andrew Pearson into second place, with Darren Bilton taking third spot. I finished in 35-44 and 22nd overall(I think). Running friend Kevin Erskine(Tadcaster) seemed to have a storming run and must have finished in just over 34 minutes.

I will be doing a 5k track race next Sunday, with plans to do the Askern 10 mile on the 9th August. Must get my entry in for the Guy Faukes 10 mile. I used to enter on the day for this one but missed out last year as it filled up before race day.

Thursday nights training: 5k in 15:30?

2009-07-24T13:41:00.000-07:00

Now that i've got your attention. Lasts nights training was a 5 x 1000m track session, with each rep done in 3:15. Admittedly there was a 1:30 mins recovery inbetween reps and I am working on shortening that. I can now feel some fitness is comeing back because I am more eager to get set up for the next rep than I was before. The idea of shortening this to 3 mins per rep by the end of the summer - may prove harder than I first thought.

I have entered the Harrogate 10k on Sunday and will now ease down until then. I did do a steady 6 miler today just to keep the 'legs ticking' over until race day.

Eccup 10 Mile - No Pain - Just Gain

2009-07-12T13:38:00.000-07:00

Today was the Eccup 10 mile road race. For a change the run was on a day that was not boiling hot. There was a welcome cool breeze today.

As of late the training as just been steady away with no really intense sessions, only the Thursday nights track workout is moderately painful. I do feel I 'stole' the V40 prize today because my philosophy is you only get rewards for hard work and I do not know of any other sport that requires so much hard work to achieve results as running. Lazy training should not be rewarded - but there you go - funny old sport this running!

With the absense of any Fishers, Biltons or Dunns I was sure I could stay within reasonable sight of the leaders for a good few miles at least. My team mate and training partner from Spen, Kevin Ogden, pulled out late on with a back injury, so the plan of running with him was out of the window. I eventually came in 5th in 1Hr and 7 Seconds, helped by one of the leaders Tim Midgeley, either getting lost or pulling out very late. From memory I think this was some 40 seconds faster than last year.

I have plans to do the Harrogate 10k or Pudsey 10k in July.

Last Nights Session

2009-06-19T01:54:00.000-07:00

Thursday nights club session was on the track involving 5 x 1000 meters with 2 minutes recovery.

I still felt a little bit tired from Monday nights Joe Percy 10k. This week I had company of Kevin Ogden and we gave the others 20 seconds start. I was completing the reps in about 3 mins 14 seconds - with kevin slightly in front. I will be hoping to reduce these to round about 3 minutes by the end of the summer.

Back To Training, Racing And Blogging

2009-06-08T02:35:00.000-07:00

Still ticking over with the training, just been away in Spain(Majorca) and managed to get in some early morning long runs. This was a welcome change as I enjoyed the solitary running on the beach. I managed to clock about 30 miles for the full week overall. This went some way to compensate for the abuse of the all inclusive menu.

I am not sure what I am doing race wise at the moment. I did think about doing the Leeds 10k on the 21st June.

Esholt 5k - Stay In Sight Of Blue And White

2009-05-14T03:07:00.000-07:00

There's nothing in any book that explains why you do a good time after doing a hilly half marathon 4 days before. Mood definitely plays a part. I really was up for a go at the Bingley lads this week and the added rivalry from Kevin Ogden got the fire burning in my belly.

My plan was simply to stay in sight of blue and white - namely Tim Midgeley and John Convery from Bingley. They both seem like nice chaps and a bit of friendly rivalry only helps everybody improve. I felt good on the start line.

As expected Tim Midgeley and John Convery set off with the leaders and shortly after that a gap developed. I was also aware of Kevin Ogden making a break and opening up a gap. I think he had a similar plan - which was to go full out from the gun and try to stay as near to the front as possible. At the turn round point there was only about 15 seconds between the two Bingley lads and me and Kevin. Approaching the 3.5k point I felt strong and tried to push the pace, this was a mistake as there was a further 1.5k to go. I had a few seconds lead on Kevin by then and felt that I had the race all but 'wrapped up'. On this race there is a downhill section to the finish, which is where I was overtaken by Kevin. I tried to respond but was 'spent' by then and this race went to Kevin. I finished in 16-32, which was 31 seconds faster than the previous race and a new 5k P.B.

I have also learnt another valuable lesson; It's not always about what you have done(training and racing) but how you feel that counts.

Leeds Half Marathon - No P.B

2009-05-10T11:55:00.001-07:00

It didn't seem like a year since the last Leeds Half, and when I checked it wasn't - last years race was run in September. This was the 3rd(and hardest) race in 6 days, the others were Rothwell 10k and Esholt 5k.

The first half of the course is uphill, so this years plan was to run steady up to the top, this is where the A660 Otley road from Leeds meets with the Leeds ring road at Lawnswood(see photo). The race route then heads steadily downhill for the next 6.5 miles to the Woodside roundabout, then left, and left again on to Kirkstall road.

I Still had memories of last years race having burnt out on the uphill sections. Last year I faded badly and at the end was just 'crawling' along Kirkstall road to the end. This time there was still some energy left and I was still 5-40 miling along some sections of Kirkstall road. I managed to catch up with David Watson of Holmfirth, who appeared to be limping, and was contemplating pulling out altogether.

I finished in 1-19-44 and 4th vet over 40.

Esholt 5k - First of Three.

2009-05-10T11:13:00.000-07:00

Last Wednesday night saw quite a turnout of Spen runners at Esholt for the first one of three 5k races. The regular sight of blue and white(Bingley) was somewhat spoilt by the solid red of Spen

(makes a welcome change).

This annual event takes place in the village of Esholt, and involves a series of 3 races over 3 Wednesdays in May. It is named in memory of a St Bedes runner(John Carr), who died suddenly aged 30. The race is run on mainly hard surfaces within the Yorkshire Water Estate. Ideally, I suppose, the aim is to improve on each one over the series, and then achieve an accumulated time for the whole 3.

After doing the Rothwell 10k on the previous Sunday my legs were aching and tired. I was hoping to do somewhere about 16 -40ish - but ended up with 17-03. This doesn't sound too bad and with all things considered I am happy with the time.

Rothwell 10k - Sub 35 Again.

2009-05-04T14:08:00.000-07:00

The idea of just 'trotting' round the Rothwell course and using it as a training run for the Leeds Half soon disappeared. The first part of the race was furiously fast and the only thing that was aching was my neck - staring at the Garmin bewilded by the pace. I even tapped it 3 times to see if it was working properly. I did the first mile in 5.08, second mile in 5.11. This was faster than I had raced before and it wasn't long before my legs were telling me that.

Despite the bad weather there was a large turnout for the race. Andrew Pearson(Longwood) and Stephen Hepples(Newham) were this years main challengers. Andrew Wasn't about to run along side Stephen for any of the race and built up a sizable gap right from the start. I lost sight of the leaders when the race route veered right towards Methley. I would say the gap between them was about 30 seconds by then. I had my sights on a group of runners from Bingley Harriers -containing John Convery and Tim Midgley. They are always reliably close to or breaking 33 minutes for 10k. I knew if I kept them in view a possible sub 34 minutes was on the cards.

When the race route turned left onto the main Methley road, that was when the early pace began to tell on me, and my pace began to slow down fairly rapidly. I was aware of Kevin Ogden from Spen and that he would take full advantage of this weakness(rightly so). Every available resource was put into a strong finish and I managed to run through the pain and was rewarded with a 34-29 time.

If there is one lesson I have learned from this race - it is;- never set off too fast even if the race is down hill.

Training Is Back On Track.

2009-05-01T13:31:00.000-07:00

Thursday nights track session involved a paramid of 200, 300, 400, 600, and 800 meters, and then back down to 200 again. A group of mainly 'veteran' runners from Spenborough do these track workouts every Thursday night. In recent times I have only done solitary track work on the athletics field at the back of my house, so this was quite a shocker for me and it developed into some short battles between me and John Gallagher. Some of the other lads had done the Three Peaks Race a few days before and I was lucky that my legs were fresh. I didn't want a really hard session because I had entered the Rothwell 10k -which is on tommorow. I have also got the first John Carr 5k race which is on the Wednesday(6th), then the Leeds Half Marathon on the Sunday(10th). I will not be pushing too hard at Rothwell tommorow because of all the races I have entered and will need most of my energy for the Leeds Half.

Long Sunday Run

2009-04-21T14:03:00.000-07:00

No marathon to run...... so the question is why do long runs? the answer to this is; on a personal point of view, long runs enable me to train, do speed work, and recover faster.

This weeks long run inco-operated the Rothwell 10k -which I will be running in a few weeks time. The total milage was 16.76 miles in 1:57:31 mins - all done at an average pace of 7-01 minutes per mile. Sounds easy? not for a 35 minute 10k man like me and my legs hurt a lot even today(wednesday).

Because I felt so good after the few days resting up when I hit the road again it felt like I was gliding along. I suppose this is the equivalent of a tapering effect, and is probably how I should feel when I am actually racing.

The Rothwell 10k race is scheduled for bank holiday Monday the 4th of May. I was looking at the entries and once again there are some good runners listed to run. Ian Fisher, Andy Pearson, Carl Thackery, John Convery and Tim Midgeley were some names that stood out. I will not be worried about them, as I will be running my own race trying to beat the 35 minute mark again. This is just to prove the Wakefield 10k was not a one off sub 35.

The Rothwell Harriers really do a good job of organising and increasing the popularity of this event. It is usually a 'book early' race because the numbers have been restricted in previous years. This year they have increased the amount of entries to 1000 and this has helped those who like to leave it to the last minute(like me).

It's Legoland -You're Not Running

2009-04-20T00:47:00.000-07:00

This time I was caught red handed, the running trainers were found in the suitcase rapped up in a jumper. The question of why I needed a rather large watch to tell the time(Garmin 305) was also not easy to explain. The thoughts of a full English on the menu were also largely ignored, the search for the hotel gym - and more importantly a treadmill to train on took precedence over all the hotel luxuries.

The seasoned runner needs his(or her) daily 'fix' of running to be able to function. They become impossible to reason with, often miserable and unwilling to help(thats me anyway). I decided the battle with the wife wasn't worth starting and no running was the easier of the two options. Once I had got over the 'cold turkey effect' of not running I began to rather enjoy the break.

The Legoland Adventure was a kids paradise with seventy acres of rides and fun things to do. Power walking between the rides and using the pushchair as an added resistence effect created a kind of active rest for me. The only drawback was the drive down -220 of mostly motorway miles. The use of my brothers Tom Tom Navigation System helped somewhat, and directed us straight to the hotel carpark. Total miles 220, with 4.5 hours travel, 2 stops - average pace 1 minute 20ish per mile.

Thanks for reading.

Wakefield 10k - Out and Back - New V40 P.B.

2009-04-06T12:45:00.000-07:00

It's early April and that time again for the annual Wakefield Hospice 10k Road Race, organised by Wakefield Harriers. There was a large turnout for this years race, with a healthy mix of runners running for fun and club runners. Each year they seem to change the course and this year it has been changed to an out and back one. I think they have got it right this year and they have probably copied the format from the Leeds Abbey Dash and Dewsbury 10k, which have proved massively popular, thus raising large amounts of money for good causes.
The conditions were perfect for running, sunny and cool with very little breeze. Amongst the line up at the front(of those I recognised), were: Andrew Pearson(longwood), Carl Thackery(Hallamshire, now V45). There was also Kevin Ogden(Spen), Ricky South(Holmfirth), Andy Whitworth(Meltham), Paul Hallas(Wakefield), and long time no see Duncan Clark(Abbey Runners). The race started on a slight downhill which doesn't suit me as I prefer to start steady whilst not loosing too much sight of the front runners. The race started at the Lawefield Road end of Thornes Park and turned left up Horbury Road to the 5k mark and back down again. As expected Andrew Pearson from Longwood took the lead early on. On the returning 5k he had at least a minute on second place and showing no signs of fading. My battle was between Kevin Ogden from Spen and Ricky South from Holmfirth. I was also aware of Paul Hallas and Andy Whitworth not been too far behind. Me and Kevin Ogden were stride for stride up until about the 8k point. He looked easy and the high mileage weeks, in training for the London Marathon, paid off for him in the final stages of the race. Having caught Ricky South up from having a 20 second lead I thought I would beat him to the line. He seemed to pip me at the finish, and although the results show that I beat him I think they are wrong(Sorry Ricky). I finished in 34-56 and first V40, the first time I have broken 35 mins for 10k(as a V40). There's also no way I can ease back on the training or take an extra day off. With plenty of runners of V45 still regularly breaking 33mins it's no end to the training !

South Leeds 5 Mile Road Race

2009-03-22T14:05:00.000-07:00

Rather than thrash out some mile reps on the grass track at the back of my house, I decided to do the 5 mile run at south Leeds. It was a spur of the moment thing, as I thought I could treat it as speed training - and I always find one rep easier to count than five! I wasn't preparing for this run so there was no tappering or easing off. With this weeks milage of approximately 50 miles, including some fast tempo runs, there wasn't a feeling of rareing to go at the start.

There was quite a turnout for the run, and I had checked out the results from last years race, with the winner coming in at around 29 minutes - there was a possibility of a top five place.

To those who know the area, the run made it's way from the John Charles stadium to the Town Street entrance to Middleton park, and then back through Middleton woods, and then back round again - making 2 laps altogether, finishing in the stadium(on the track). The conditions can be described as cool and windy, with a severe wind at the top of the hill.

Among the recognised runners was Tim Midgeley from Bingley, Craig Keedy from St Theresas, Keith Magee from our club(Spen).

I set of at a conservative pace today and hoped to catch runners up who were fading on the second lap. This plan seemed to work and I managed to catch and overtake some runners who set off too fast or run out of steam.

I achieved a 9th place overall and 2nd vet 40 - not a bad reward and a reasonable workout.

Finishing time approximately 29-18.

This was the first race I had done wearing the new orthotics and everthing seemed to be fine i.e no knee pain or blisters.

Norton 9 Mile - 3 Minutes Faster!

2009-03-01T12:36:00.000-08:00

After having a few easy days of running, after the Liversedge Half, It was a trip to Norton this Sunday to do the annual nine mile road race. It's an unusual distance, but certainly can't be classed as a short easy 10 miler. The weather and temp were perfect for running and the rural setting provided excellent scenic running conditions. There were a reasonable mix of quality runners up front, with ex international Andrew Pearson from Longwood Harriers providing this years challenge. Andrew has come back on the running scene after a few years off and gaining a couple of stone in weight. Although probably not yet at his best his historic 10k time of sub 29 minutes shows it would be expected that he is up there with the front runners today. There was also Carl Ryde from Doncaster,Kev Lilley(sheffield),Chris Birchill(Leeds) and Paul Marchant(Rothwell) all ensuring Andrew Pearson couldn't treat this as a steady Sunday run.

I set off very steady today and gradually overtook runners who found the early pace too fast. I feel strong as an ox, and the weight training is helping with my strength on the hills. I now need to convert this strength in to forward motion and speed.

I finished the race in 52-28, which is 3 minutes faster than last year. Once again I was 3rd over 40(discounting Kev Lilley, who is over 45), So I can't complain about todays result, which also provided another training workout in prep for the Leeds Half in May.

The race was won by Andrew Pearson in 46-26

Orthotics And Pronation Problems

2009-02-22T12:58:00.000-08:00

Having had a slight niggle in my right knee for some time now, it has finely dawned on me that this was an worse injury in the making. After several visits to the physio with no luck and several pounds lighter(GB pounds that is). It was off to the the bio-mechanics specialist for an gait assesment. There is a local specialist in nearby Wakefield who specialises in running injuries and the like. Having spent the first few visits just talking about the mechanics of running and how certain injuries can develop and progress-I did initially feel that I was wasting my money.

The problem is my left leg is slightly shorter than my right leg, thus striking the ground first, leading to extra pressure and forces on my right leg and knee. Oddly, (something I have just learnt), we are all asymetrical(not having equal sides). The body can compensate for this and usually it isn't a problem, but when your running a large amount of miles it can create stresses which can lead to injuries.

Pronation is the natural inward rotation of the foot to prevent injuries to the ankle and other joints further up to the legs and even the back. In my case pronation is too excessive and if it is not controlled may lead to other injuries. He thinks this may be partly responsible for the slight knee pain. You can get shoes which control motion(motion control shoes), but these are not precise and will not always work to control the pronation, because eventually the muscles which are controlling pronation will overtake.

A cast was taken of both feet and I was to call back two weeks later for the finished othotics. These are made of hard plastic type material, with a softer rubber type covering them. I will keep you informed of the results in due course.

Liversedge - Hilly Half Marathon

2009-02-15T14:45:00.000-08:00

I decided to test out the recent strength training on the Liversedge Half Marathon today. With numbers restricted to 400 I felt smug that I'd entered in good time. The weather was near perfect for me, as I am just about fed up of racing and training in cold conditions -this felt like mid summer by comparison.

Gathered at the start there seemed to be lacking some quality runners up front and I thought I was in for a shot if the race went my way.

When the race started I held back on my pace, because 13 miles is long enough for the pace to even out and I thought my strength would help in the latter miles of the race. I did note that one runner from Ackworth (I think), set off in what can only be described as suicidal pace. He was quickly 'reeled in' after only about 2 miles. I managed to catch the leading pack at 5 miles and managed to run behind the lead car for quite a few miles after that. Then there were 3 of us in the pack, Andrew Guisley(Dewsbury), David Allinson(unattached) and myself. I felt strong on the hills but began to 'brake' on the downhills - which slowed down my pace somewhat. I managed to hold on to second place until the 12 mile point, when the 2 Andrews from Dewsbury, Andrew Guisley and Andrew Cottier began to overtake. My legs felt like jelly at this point and there was nothing left for that extra push to the finish. I finished forth overall with a time of
1-19-41, which averaged out at 6-02 per mile. So with a £25 S.M.K voucher, 2 Edinburgh crystall glasses and a long sleeve T shirt I was happy with the outcome.

Dewsbury 10k - Post Race Report

2009-02-01T12:28:00.000-08:00

After over a month off from racing it was time to do the local Dewsbury 10k. With a field of quality runners, a top 30 place was a reasonable position. I managed to achieve 3rd vet 40 today, which I am happy about.

I have come to the conclusion(not just today), that I need some quality speed work if I am to improve my racing pace. When the weather gets better(probably about July!!) I intend to visit a local grass track, which is only about a mile from the rear of my house. I will also try and get back my thursday night 'slot' for a visit down to Spen AC and thrash out some 400's and 800's.

To any Blog followers that are interested my split times for todays race are, 1st mile - 5 mins 24 secs, 2nd mile -5-36, 3rd mile - 5-45, 4th mile - 5-38, 5th mile - 5-44, 6th mile - 5-38. best pace was 4-03 per mile.

Dewsbury 10k

2009-01-31T09:38:00.000-08:00

It's February 1st tommorow and the Dewsbury 10k has come round. I was rather hoping for it to be mild weather, but no such luck. The weather forcast for tommorow has given out snow showers with a cold wind. As the race starts early(9am) we might escape the worst.

My training's been going ok, and I did a reasonably paced 11 miler last Sunday(25th) average pace 6-41 per mile, with steady runs of about 8 miles, Monday , Tuesday, Wednesday a rest on Thursday, slow run on Friday and a gym work out today.

I have not raced since the Ribble Valley 10k so it would be difficult to predict a time for me. I would be delighted if I got to the lower end of 34 minutes tommorow.

Training Update

2009-01-19T13:39:00.000-08:00

Did a 14 miler yesterday(Sunday 18th), with an average pace of 6-52 per mile. I need to up the pace a little, I am struggling to get the pace down to 6-30 per mile for 14 miles.

With the Garmin 305 it works out your average pace per mile at the end of the run. Sub 7 mins doesn't sound fast but on a undulating course - it's not bad.

New Year...Some changes and new focus

2009-01-06T02:24:00.000-08:00

It's back to the drawing board again - in the hope that some improvements can be made.

Looking back on 2008, for me it as been a case of stagnation in the running department. Sometimes it's difficult for me to get my head round this running, I don't know many things that when you do more it can produce less! However, I think I have got the balance better this year ie with the family and kids, work and other things. I have just stuck to early Sunday morning racing(where possible), and then still been able to have some part of the day with the wife and kids. Running to work and back means it's been easier to fit in the running and still have time for other things.

This year I am once again not going to do a marathon. I don't think you can get away with 40-50 miles per week and expect to do a reasonable time in the marathon. I did London in 2001(2hr 41 mins) and 2002(2hr 49 mins), and suffered terribly in the latter stages of the race. When I think of the time I had put in to do that, I do not think I can balance it again, and I don't think I am a good life juggler!! I like running but I don't want to become a slave to it.

My plan this year is to build strength and endurance in the winter and early spring, and then introduce some faster work mid to late spring and early summer. This phase will consist of endurance work and strength work at the gym in winter, followed by some track work and track races in the spring and summer. I have got to admit I was running my best races(half marathons, 10miles and 10k's) whilst training for the marathon, so it is going to be difficult to try to achieve similar results this year.

Ribble Valley 10k - Race Report

2008-12-28T13:08:00.000-08:00

With Cold but near perfect conditions, I made the journey into Lancashire and the Borough of Ribble Valley for the Ribble Valley 10k. I have never done this run before, so I set off in good time to arrive at least 1 hour before. I had pre-entered this one so there wasn't a serious worry about arriving too late.

After browsing through previous years results I came to the conclusion that this race was fairly flat. If a race is won in something near 29mins - you can assume it is reasonably flat.

I was hoping to do the lower end of 34 minutes for this run, so I was rather disappointed today.

I am trying hard and training almost every day. I am trying to work on my strength and doing weight training on my legs. As the course was flat this maybe like doing track sessions whilst training for the worlds strongest man....who knows?. I do feel that trying to strenthen my legs will help when I do some faster work early next year.

I think Helen Clitheroe should get a extra large prize for doing a superb run and having the same name as the place of the run!!. Where's that entry form for the Bradford 10k?

Denby Dale 6 + bit - Race Report

2008-12-21T13:10:00.000-08:00

I decided to make the short trip to Denby Dale this week. The idea was to blast away some cobwebs and burn off some mince pies(only 4 so far). With a limit of 250, I was taking no chances and pre-entered this time. Just as well, the race was full before the closing date - and there were no entries on the day.

At the start line I began to study the other runners - and mentally try and work out my position in the race. When the race started my legs felt stiff, although I seemed to be holding my own in the race itself. It seemed clear that after about 1 mile that Kev lilley(Sheffield) and Steve Roebuck from Penistone were opening up a sizable gap. I did notice that the uphills were not as taxing, and I put this down to the recent gym work that I had been doing. The last 2 miles I began to struggle, and was aware that the runners behind were closing the gap. Andrew guiseley(Dewsbury) caught me at about the 5 mile point. I finished in fourth position and 1st in my catergory(over 40).

When the race finished I met up with Dave Lancaster(york) and we went for a short cool down run. Afterwards we joined the gathering of runners in the 'Pie Hall' for free sandwiches, buns and cakes etc.

I do find it hard to take these 'pie and pea runs' seriously and rarely rest or taper for them, treating them more like a training runs, although I try my hardest during the race itself.

2008-12-08T06:01:00.000-08:00

7th December - No race -Training Report.

There was a Cross Country this week at Thornes Park. There were 2 reasons why I didn't do it- 1. - I couldn't get a number, and 2 - I couldn't convince the wife it was a better idea than a 2 for 1 pub lunch.

Forced myself out of a warm bed at my later than usual time of 8-15am. I decided to do a 17 mile long run, which starts at Wrenthorpe and runs along Bradford road at Batley, and then up towards Drighlington, inco-operating part of the Dewsbury 10k course. The conditions were near perfect(after a few miles warming up). As I left the our street a dog started to follow me. I thought that this was perfect as I hadn't done much 'farleking'(speed play) for a while and I started to increase the pace to around 5-30 per mile- in the hope that the dog would loose interest and wander back. I thought that would easily do it, but the dog came sprinting past me. As I left the residential area onto the main Batley Road, towards the village of Kirkhamgate I started to think this was not a good idea, as the dog didn't seem to have much 'traffic sence'. As I passed through kirkhamgate, by a sheer stroke of good luck a 'dog patrol type' police car was coming towards me. I flagged down the car and thought that would be the end of it. The van driver would not take the dog in his van - he said this was due to cross contamination with his own dogs. After quibling for a while and explaining how important the long run was to a seasoned runner he decided to contact base and wait for assistance from a dog warden. My run then continued un-eventfull towards Birstall and Drighlington and then back home to Wrenthorpe.

Generally speaking I try to maintain a pace of 7 to 7-30 minutes per mile for the long runs. In my opinion there is little point in going out like a bullet for 17 miles and not been able to train for the next few days. I feel I need to do one of these every week(when i'm not racing) to balance out my excesses(overeating).

I have entered the Denby Dale 'Pie and Pea run' which takes place on 21st December. I am also thinking of entering the Ribble Valley 10k, which is the week after, and possibly the Pennine 10k.

So all in all the training is going not too bad, trying to do weight training as opposed to the Cross Country's this time. I am also preparing myself for a cold which I always manage to get at this time of year.

Training Xtra's -Tips for the over 40's

As I am fast approaching the age of 45 and about to leave the 40-44 age group for ever. I can share my experiences with other runners of a similar age to help them(hopefully) in their quest for running longevity.

1. Never believe people who tell you ''age is just a number''. Yes, it is a number, but not just a number. If this were the case people would carry on breaking records well into their 70's and 80's and would be running shoulder to shoulder with teenages in races.

2. Don't think it cannot be done because you are over 40. It is harder than it was - but not impossible.

3. Allow extra days for recovery. Your mind will still feel young and you will still remember what it felt like to run faster. So resist the temptation to train every day and allow one rest day(at least per week). Limit your speed training if you feel tired. Maintain your strength, this will reduce your chances of injury.

4. Don't get obsessed with previous pb's. You are racing against a different 'field' now . Reset your pb's to start from age 40. You will very soon learn who is over 40 and who is not. I have known good runners give up altogether because they couldn't improve on their times.

5. Don't think that you will have an easy time in your new age group. Other good runners may also be moving up into your catergory.

Thirsk 10 - A Race From A Race Course - 30th November 2008

2008-11-30T12:11:00.000-08:00

Decided to do the Thirsk 10 today having pre-entered a few weeks before. Arrived at Thirsk at my usual 1 hour before the race start and parked up in the grassy car park, which was approximately 400 yards from the race course itself. I didn't start to warm up straight away and walked to the main area where the main bulk of runners were gathered, then started to have a banter with the Rothwell crowd. They had hired a coach for all their runners. With about 30 minutes to go I started to do a jog round and warm up, mainly to see the other runners, see who is there and have a chat if I saw anybody I knew.

All of us(the runners) made our way to the start. When we walked up to the start I had the awful feeling it was going to be off road -not a good idea in racing flats. They were some familiar faces at the front, with Ian fisher(Otley), Darren Bilton(Leeds), Matt Pearson(Holmfirth) and Stephen Hepples(Loftus and Whitby). Also Paul Marchant(Rothwell) who seems to be improving in leaps and bounds. I glanced round again and saw Julian Mawson(Otley), I then knew that this was going to be a gritty race, whether I like it or not. Julian is not at his best, but he is good at long distance and usually does well over the longer courses. We have had some running tussles in the past and our current form shows we are fairly well matched. We always shake hands and have a chat whoever wins.

When the race started, as expected, the fast lads showed no mercy and set off at blistering pace. Very soon a chasing group developed consisting of me, Craig Keedy(S.T.A.C), Kevin Ogden(Spen), Will Kerr(St Bedes), Julian Mawson(Otley) and Tony Hazell(Horsforth),
plus another two unknown runners. The pace felt comfortable and glancing at my garmin we seemed to be averaging about 5-23 per mile pace. From an early point I decided to lead the group, mainly because it felt comfortable, and I wanted to open a gap between me and the other Spen runner(Kevin Ogden). I Was also Aware Tony Hazell was in my catorgory(Over 40). This group kept together for around 7 miles to just before the turn round point, where we 'met' the front runners coming the other way. Leading was Stephen Hepples with Matt Pearson, Ian Fisher, Darren Bilton following on. I was expecting Ian to be in the lead, closely followed by Darren Bilton. I now know Ian was suffering from a cold the last week, so as to be expected he was not in peak form. The trouble with colds is they don't always show as runny nose, cough etc. They can affect any part, and you may feel fine... until you start running hard of course. They can also linger longer than you think(I speak from experience on this one). Our group kept together for a further mile and then a keithley and Craven runner(I think) put in a burst and broke away, chased by Craig Keedy and Julian. I didn't have the legs to get them, but I did start to pull Julian back towards the finish. Will Kerr put in his usual sprint finish to pip me at the end. I finished in 57-27, which was my fastest time for a few years. Not bad, 2nd over 40, 2nd only to the famous Darren Bilton!! Went to collect my prize and re-fuelled on 2 cups of pea and ham soup and 2 egg and cress sandwiches.

Abbey Dash 23rd November 2008

2008-11-23T14:14:00.000-08:00

Wasn't feeling too good about doing the Abbey Dash today. Weather forcast was atrocious but in the end was not too bad. Managed to just dip under the 35 minute mark(if chip time counts that is). Legs felt alot better after recent weight training on them at the local gym.

Miserable Months Ahead - 6th November 2008

2008-11-06T14:04:00.000-08:00

It's this time of year that really sorts out dedicated runners from the fun and recreational runners. On these cold, wet and dark mornings the need to pound pavements gets pushed down the prioity list.

My milage is usually consistent all year round, mainly due to me running to work and back. I sometimes do an extended run on the way back to make the milage for the day around 11 miles. I usually do this around 3 or 4 times per week.

Dissapointed to note that I missed out on the Brass Monkey run this year. Having done this run in 2004, I really fancied another go at it as it is fast and flat, although it can be very windy at that time of year.

Guy Fawkes 10 Another race missed - 2nd November 2008.

2008-11-02T10:16:00.000-08:00

Was hoping to do the Guy fawkes 10 mile at Ripley(Harrogate) today. Logged onto the Nidd Valley Road Runners site last night and found out the race is full!! I have done this race on and off for the last 10 years at least. I wish there was someone to blame, but really there isn't... I should have pre-entered plain and simple. It is a consequence of the modern age i.e online entering and the ease of availability of entry forms(down loading e.t.c).

Not to be too dis - heartened, I decided to go to the local Gym and do some weights and treadmill work instead. It is the first time I have been to that gym, even though it is a mere 10 minutes walk from home. It is that sort of gym that resembles a torture chamber -just the sort of gym I like. Did some leg curls, squats and some upper body work. I will see how I feel tomorrow, that is always a good indicator of what you have put in.