John Carr 5K

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

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!

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

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.