Norton 9 - Stronger for longer

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

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

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

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.

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

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?

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.