THE PERFECT RUNNING PARTNER?

Fairly obvious really but  reading the following  in today's R.W. email ..........

"Studies have shown that athletes perform better together than alone. Find a running buddy—or a few—and you'll get faster while having more fun. " 

Certainly these Murlough AC members respendent in their Fastrax vests seem to be enjoying themselves on their beach run.   The email newsletter was timely as I was just reviewing  the 2011 times I had recorded for my near weekly 2 RESRUN as I call it, (the ever popular trail circuit around Yorkshire Water's Fewston and Swinsty reservoirs) run properly for the first time

this year yesterday.  

  It's amazing  but interesting how times vary for runs we run frequently.  Interesting in that records serve as  good feedback  for current levels of fitness;particularly useful when building up as I am at this stage.  Times for this 6.5 mile undulating circuit are generally around 61/62; around 60 minutes on a good day. 

 But the fastest clocking came when I was joined on the run by Sally M. and Jan from Ilkley Hrs...57.17!


The pace picked up similarly today covering a flat 6 mile road run.   Opened up with an 8.44 mile, accelerated to 8.22 but for most of the 3rd mile I had the company of a friend cycling.  Despite maintaining the chat for the mile,   my "paced" mile showed  acceleration further to 7.52.
 As I turned back and he cycled on,  I  spotted another runner in front and inevitably  just had to chase him.   The  pace was maintained sub 8.  But once he had  peeled off and the pace dipped to 8.06 and 8.15 for the last mile.   So  49.20 for the run. 
Still running ahead of where I was in week 7 last year;  but probably over 50 minutes if I had run the whole 6 miles solo.
 Runners World suggest that running with company keeps us "more focussed" and "less distracted by pain".   All well and good if your running mate shares your running aims and you are of a similar ability.   
 There is no way I would have run that 34.58 Salford 10k at the age of 50 in 1999 if I hadn't shared months of hard with a young Bingley H. lady I was assisting at the time.  Some good track sessions and some good long runs as well.   Similar relationships have been enjoyed since and have been mutually beneficial.   Problem now though is finding someone as slow as me who trains late morning!
  Mind you if  your partner  is aiming, say, for the 3 Peaks and you are working towards a spring marathon you might both have to compromise or go your separate ways,  for your long run at least.
 I would say that over the last 49 years  the greater part of my running has been self motivated and
run solo.  But certainly there is s tremendous advantage  is banging out track reps ,working shoulder to shoulder with a like  minded partner or group.
 On the other hand,  I wander just how many runners went to their club last night, joined in a session which they had not planned for and weren't prepared for and ended up injured.  Quite as few , no doubt.
 Meanwhile, all being well, I'll maintain my weekly solo  track  sessions  and hope that I can at least match the efforts of 2011.  I suspect most readers are members of a  club and regularly training hard shoulder to shoulder with club mates but if not perhaps finding a running partner or joining a club might be just the boost your running needs in 2012.


 

SLAB HOPPING ON ILKLEY MOOR

With pace being of little concern yesterday  I thought I would have a rare run on Ilkley Moor;  get nearer to  the cloudless blue skies and hopefully enjoy some magnificent view of both Wharfedale and Airedale.
  It would also give me a chance to test run the newly laid stone slabs which I mentioned in a previous post when Pat and I walked over them.   A massive haul of flagstones was helicoptered onto the moor earlier in 2011 after being recovered from a demolished mill in Lancashire.  Some of red paint used on them in their original situation can actually be seen on some.

 They've taken a while to put in place as plans to lay them on a very popular  route across the top of the moor were  put on hold, for fear the work could disturb the breeding season of ground-nesting birds such as grouse and lapwings.
 Pictures taken today show clearly how they are saving walkers and runners from sinking into thigh deep mud and water which can be seen to left and right of the flagstones.  The path project involved more than 1,000 flags, each of which weighs around a quarter-of-a-tonne.

  I ran on them  from Whetstone Gate in the west to Trig Point towards the east of the moor but have yet to check another path  I read  will run north from Dick Hudsons pub at the southern edge of the moor, replacing an ageing wooden ‘boardwalk’ route.  The aim of the new paths  is to  protect the moorland’s fragile peat areas and encourage the regrowth of vegetation either side of the stones.  However I'm sure many purists will object to paths on the moor being made "roadrunner friendly" considering going over the knees into peat to be all part of the fun.   The work on Ilkley Moor is costing £120,000 and is being    supported by the Heritage Lottery Fund.

Following a deviation out and back along the track from COWPER'S CROSS (pictured above)  to bring the distance up to the planned 5 there was just time for a final shot before shooting down the track, said to have been neatly constructed by our Roman friends when they popped over from Italy to show us how to build straight roads.
  Check out the length of my legs. Useful for running or what!

Be patient or be a patient

SANDSIDE    LANCASHIRE

 Back to the desk after a few days away (one highlight being the sunset above taken near Sandside of the Morecambe Bay estuary) but catching up a pile of emails had to be the priority before my blog  posts,  of course.  It's amazing how emails accumalate when not dealt with continually throughout the day.
 Firstly, welcome to Graham Y. of Loftus as a follower.  All the best for 2012 , Graham.
 Returning to the running I hope your week 2 went well whatever stage of your season you are at.   The regional and national XC champoinships coming up but for me the foundation period continued with just a slight increase on the previous weeks.
 Whilst we all appreciate weekly mileage is only one measure of a week's training it is a key element.  Views vary slightly of course on planned progression.  One view is to consolidate with the same mileage over 3/4 weeks then add 1 mile for each session run in a week.   So if we do  40 miles  in  7 sessions for 4 weeks we then can justify the 5th week seeing 47 miles being covered.  
  Another view popular is to increase by a minumum of 5% but no more than 10%.
                         My view........just nudge last week's effort up a tad!
Having run 40 miles in week 1  I was looking for  43/44.
So  a 10% progression in quantity  but  looking also for better pace in the miles and  a faster 5K session as the week's speed work.  In short a few more miles.  Some faster miles and a faster speed session.  Simple.

GARMIN LETDOWN. 
Being away I chose to run Thursday's 5K effort on the Lancaster canal which was a nice change as it provided good views over Morecambe Bay running through Hest Bank.  Not my pic. but conditions similar.  Sunny, cool and blustery.
The plan was to run 4 miles steady
down the canal then turn running the 5K tempo with the remainder jogging.
   Mile one and two of the tempo went well (for me!) at 7.51 and 7.40 but then the Garmin showed battery low before going off seconds later.  I estimate however that I would have run 24.10. So some progression from the track 5K the week previous.
  The Garmin has been shutting down after 4/5 miles recently despite being fully charged . I deleted all history as I know this can be a problem a cause.  We contacted Garmin support and latest data is now installed.   But it still failed after a similar period.  Pain!
  Choice would seem to ditch my old pal the 205 which whilst quite bulky does provide time of day, pace, distance covered and time taken whilst training and racing  and go for the sleek 110 which seems more basic.
Or  go for a new internal battery which will cost nearly as much as trade on the 110.  Technology!!
 
THE LONG(est) RUN.  Last week it was 10 so I had in mind 12 but forced to "pull into the pits" at 5.5 miles,  back home on the  familiar Leeds Liverpool canal , I turned at that point and made it 11 miles.  Unlike others I tend to run late morning fuelled with breakfast so  by the time I hit the towpath I was of course combatting  mad cyclists, loose dogs etc.  all adding to the fun....and risk of falling into the icy waters.
 Usual acceleration scenario......first mile 9.12 last mile 8.12 averaging 8.43.  Where I was by week 7 last year. Progress!

There's a low half marathon next Sunday which would allow me to nudge up this Sunday run to 13 with some company.  Tempting but with snow forecast from Thursday.......who knows.

Whilst the last 4 weeks have been encouraging I am still "aware" of the left calf and know that I'm going to have to be careful  and not  do anything silly in the progression which will see me going backwards.
The phrase I recall is............"BE PATIENT OR BE A PATIENT!
 

NEW YEAR RESOLUTION QUIZ ANSWERS

NEW YEAR RUNNING RESOLUTIONS PICTURE QUIZ ANSWERS

I'm sure the majority of you recognised the runners but just in case any gave you trouble.
here they are in order of appearance in the recent post.

ALBERTO SALAZAR   now coach to
MO FARAH   training hard to win Olympic Gold in the U.S.
JO PAVEY still to secure a place in the Olympic marathon alongside
PAULA RADCLIFFE who has run many races organised by Nova International. The company of
BRENDAN FOSTER   who came near but did not quite match the Olympic succcesses of
LASSIE VIREN  famous for his subtle marketing exercise holding aloft his ONITSUKA TIGER spikes.
Unlike  ABEBE BIKILA who in contrast was initially famous for winning gold wearing no shoes at all.
Can RYAN HALL win Olympic Gold also?  First he has to make the USA team.  Trial this Saturday.
and finally, will we see HAILE GEBRSELLASSIE lining up alongside Hall on the streets of London?

START AS YOU MEAN TO GO ON!

Whilst longer term aims have still to be defined, quite clearly if I am to match or get anywhere near to last year's time short term goals, I  have to be to inject some faster pace miles into the week and regain strength will some increase in the longest run of the week.  Simple...on the planner.
  Problem being the  extremely strong gales prevailing for most of this week and the constant thought that the calf might not be up to the task!
  The weather is always a factor at this time of year.  Plans can fall apart or be difficult to fulfill with gales prevalent  or poor underfoot conditions.   This week it was a case of coping with some of the strongest winds for years. 
 Fortunately , Pat helped  me manage Tuesday's run by driving me 6 miles to the west and I ran back home gale assisted.  With the constant threat of being blown off the pavement into the path of adjacent traffic!
  Wednesday Sally and I sought shelter with 2 laps of the res. Nice to have some company for a change!  Thanks Sally.
 Thursday's track session went well with a solid 5K time trial,  as the gales thankfully abated.  The sun even made an appearance as an added bonus.
  Following two  so called easy days combatting the wind on the grass (4/3) it just left  today and  the task of nudging the "long run"  up to 10 miles.   Contrary to the "the book"  I ran down the canal with the wind behind in 45 minutes and  managed a better second half despite a fairly strong headwind.  Pleasing.

 So week one's goals achieved!

 40 miles covered.   Spot on last year's average.

 Track session completed.  The calf stood up to the better pace.

 Longest run increased to 10 miles.

Week one last year I limped through

4......4....3.....3.....0.....0.......2..........16 miles.

This year  I ran through

4......6 ....6.5.....6 .....4.....3.5......10.......40 miles

Plenty of room for improvement and progrssion .............but a much better start to 2012!

I hope your week one went well also.  Let's keep it up!

 

NEW YEAR RUNNING RESOLUTIONS PICTURE QUIZ

Need some help drawing up your list of NEW YEAR RUNNING RESOLUTIONS?  Perhaps these world class  distance runners from PAST and PRESENT can help you out. 

CAN YOU IDENTIFY THEM?

This famous marathon runner might suggest that it's time to FIND or change to a NEW COACH or MENTOR to get your running back on track.

 This young man would certainly seem to have profited from  his move to the man above.  But he's not suggesting you move from one continent to another. Perhaps simply a MOVE TO ANOTHER CLUB or FIND NEW TRAINING PARTNERS might be just what your running needs?

    This young lady switched from 5k and 10k on the track to the marathon in a bid to earn a place at the 2012 Olympics. A place which has still to be secured.  Perhaps 2012 IS THE YEAR FOR YOUR FIRST ATTEMPT AT THE MARATHON DISTANCE OR THE YEAR WHEN YOU REALLY COMMIT TO A MARATHON P.B?   



    If that's case  then  follow this lady's example and  RESOLVE   TO PUT THE TRAINING IN AND INCREASE IN YOUR WEEKLY MILEAGE. Though she may suggest her 120 per week is more than YOU need.  

  If you are planning to include some mass participation events  into your race programme this year,  then you may well   take part in events organised by this runner's company.  His advice is DECIDE ON YOUR EVENTS AND ENTER EARLY TO AVOID DISAPPOINTMENT.

This Olympic gold medallist would seem to be suggesting that one of your New Year resolutions should be  to look at your shoes and DECIDE if IT'S TIME TO INVEST IN A NEW PAIR.   But of course there are other manufacturers than Onitsuka Tiger (Asics)  .

This double Olympic marathon winner won one of   his races running 26.2 mile without shoes but was shod when he won his second.   So if you are thinking of running barefoot or more likely converting to minimalist shoes his advice would seem to be  ENSURE YOU BUY THE RIGHT SHOES FOR YOU and YOU ALONE; TAKING GOOD ADVICE IF NECESSARY

This current U.S. marathon runner may well go in the OLYMPIC HALL OF FAME but he has to make the U.S. 2012 team first.  If we learn nothing else from his training videos it's the importance of THE LONG RUN.  Will one of your 2012 resolutions be to TRAIN UP TO OR EVEN OVER THE MARATHON DISTANCE?

                   

and finally...................................if you have let your running slip or stopped running altogether perhaps ONE OF YOUR 2012 RESOLUTIONS should be TO PLAN A RUNNING COMEBACK. This man did after his DNF in the New York City marathon in 2010.  He changed his mind about retirement from racing

and ran 60:18 in his COMEBACK HALF MARATHON RACE..........some return!

                                                      

Keeping track of current fitness

 Quite obviously at this stage of build up after the period of R.& R. I know I'm far from 100% race ready. However,
sometimes it's useful to set a little test  for oneself just to see how things are going.  Let's call it an "interim report" !
 I know many would use  a parkrun  for this purpose but I resorted to my 5K track time trial  today  in conditions which were very much improved than those of late  with the sun making a  welcome  reappearance .
  I did similarly after injury over Christmas & New Year in 2011.   That 5k effort on January 28th produced a modest but satisfactory 25.27.
 Today I honestly hadn't  a  clue what to expect.   Very little running had been done over the last month at under 9 mins pace. With the gales of the last few days passing through to leave clear blue skies it was pleased as the laps all peeled off at just seconds over 2 mins. for a final clocking of 25:31.
 So I guess in real terms I'm 3 weeks ahead of where I was this time last year  at an age when I'm already trying to combat Old Father Time.
 It was certainly good to get back on the track. There really is no better place for nudging up the pace!

It's all about commitment!

2011. COMMITMENT TO TRAINING....... Over the Christmas and New Year period last year I was so troubled by the reoccurring pain in my left leg (piriformis problem)  that  I was not foolish or even optimistic enough to make any training/racing resolutions for 2011.   Resolutuions which  at the time would have  seemed totally unrealistic and out of the question. 
  If I could simply make a return to daily,  pain free running that would be more than enough.
  But gradually as the pain diminished the weekly mileage was nudged back up again to the average.  16, 22 ,24 36 and then 40.  Daily runs of 4 mile in January,  ticking over,  were gradually increased up to 10 miles.  

  I  ventured back to the track to attempt a 5K solo time trial which went quite well and encouraged me to start  looking at a "comeback"  race to kick off the 2011 season.  I  was pleased to run 43.28 for the initial outing on Mar 5  at Stanley Park, Blackpool.
  I was back in business  and fitter than I had thought.  I had predicted a time of around 45 minutes.
  Pleasingly I was able to go on enjoy  10 months of  interrupted training and racing  averaging 43 miles per week.  50% of  many weeks 25 years ago but a reasonable and satisfactory degree of commitment at my age and  running life I would suggest.  
  However, the last 4 weeks of 2011 with the calf strain naturally took that average down.   But  at least I was able to  recover well enough to  need just 9 miles  last Sunday  to bring the year's total up to 2080
and average exactly 40 miles for 2011.   
  A paddle strewn towpath  and torrential rain  tested the resolve but it had to be done, didn't it?!

2011. COMMITMENT TO RACING....
 I could never be accused of over racing on a regular basis.  I have been guilty over "binge racing"  (several races in a very short period) but generally balanced out by a period of race inactivity. A "down season".

The greatest number of races in a year was in 1989 with a total of 29.
 This year if I had been confident enough to set a race number target it would have been 20.   I had reached
18  when I suffered the calf strain in  November. I would have  slotted in one of the popular 10 milers  and possibly a 5K .
  But hey 18 out of 20 doesn't look too bad so I'll settle for that.   I often say I only race flat road races nowadays but in fact the list shows otherwise with  some trail races in there and some testing road events.
 2011.  RACE TIMES AND AGE CATEGORY.......
There are exceptions but I would say generally at my stage,  working against old father time,  we have all on to maintain  race times year on year.  Perhaps a decline of 30 seconds over a 10K is more likely and that was what I could only manage. No improvement on 2010. 

 The best 10K was down by 20 seconds but the 5 mile only down by 6 seconds.   I managed 4 category wins in the year.  At 63 in the M60 section this will prove harder in 2012.

2011.  COMMITMENT TO THE CLUB...........
 Living in Yorkshire,  an hour and a half's drive from Sale Harriers'  club HQ  means I don't get involved with club training.  However,   I did respond to the call and turned out in the the Northern 12 man relay ("B" team)   and Northern 6 man relay ("D" team)  and  along side several teammates who completed the Manchester Parks Races Series.   Far  more in fact than many who live on the doorstep!

2011.  COMMITMENT TO SPEEDWORK......
The majority of my "speedwork" is track based.  Some longers efforts being done on the canal towpath.
2011 saw 26 track visits.   Some room for more commitment there then. 

2011.  COMMITMENT TO HILL WORK....
Only half a dozen  actual hill rep sessions.  Perhaps too much of a reliance on mildly undulating off road runs to  act as hill work but nothing like the intensity of sessions which i used to incorporate into the week in the "good years".    Again, something which needs to be addressed.

  In general  I  have enjoyed another year of near daily training; mainly off road, mainly traffic free in England's second best county of Yorkshire  and should be thankful that after nearly 50 years  and over 700 races I am still able to sit here and be able to write the above!
  That's it for 2011.  I hope as you look back over you running year you have achieved all that you aimed for and trained for.  But if not,  hopefully your running record allows you to evaluate,  establish where the problems occurred, reset fresh goals for 2012 and enjoy running towards achieving those goals.   
      I wish you well in your efforts. Go for it!

Happy New Year!

             

You must be jesting!

A LOOK BACK AT THIS DATE 25 YEARS AGO

 Unlike this year's period of recuperation, rest and recovery which was "injury driven" ;  the period of  R. & R. in 1986 was well deserved and very welcome.   22 races, including 2 marathons, a 30K and 6 half marathons  had been listed after all.  I was ready for a break.
 The month of November had seen weekly mileage brought down from a peak of 89 at the beginning to just 23 by the month end.   I had picked up things again in december and had an eye on a road race in the New Year on January 6.  A 6 miler at Woodkirk ,  near Leeds.
 But friends we were staying with in Poulton , Lancashire had other plans for me.   How could I possibly not take part in the local POULTON JESTER'S FUN RUN in aid of local charities?!
 Protestations about  competing "illegally" with minors in unregistered races and reference to the copious amount of  lager, wine and and festive spirit we had enjoyed over the Christmas period were waved aside.
 So  I donned longsleeve and tights and  was virtually pushed out of the door to join 220 others for  the 6.5 mile "punishment" run as I called.   I could have said no to another lager.  I could have said no to another glass of wine!  But I didn't. So this race would act as my penance no matter how I felt.
The picture from the local paper  clearly shows how a bunch of local youngsters set  off determined to  firmly put their elders and betters in their place.!
 But local teacher CHRIS NELLIGAN  wasn't going to be beaten by any of his pupils  or me neither and ran away to finish first in 33.42  beating me by a good half a minute for second. 
Not planned but all in all a very good workout!

Nowadays I would follow up such a race with  a very short recovery run of 3 or 4 miles.  The 1986 tells a different story.........13.5 miles the following day.  C'est la vie!

Video.....Ribble Valley 10k 2011

 Resisting the temptation to enter on the day and trundle around well over 50 minutes I decided instead to just do some filming.  If Pat had been with me we could have filmed the start ,  at two  points on the course and then the finish; but being alone it was only possible to film the start and finish.
 Conditions were pretty favourable for the race.  Mild temperatures and not overly windy.  A great tussle at the sharp end between Jonny Mellor, Ricky Stevenson and Alistair Brownlee running a PB over one of his Olympic triathlon disciplines.  
 If you've 13 minutes to spare...........................
                        VIDEO UPDATED WITH MUSIC 
                AND REPUBLISHED ON 23RD DEC 2012

Season's Greetings!

RUN MUSIC QUIZ FOR CHRISTMAS

Up another rung!

 The end of week 3 in my period of rest and recovery.  "Downtime December" is not quite a correct description of this current phase as I am actually running every day  but still no runs above 6 miles;  the mileage 25% down on normal and  only 3 miles this week faster than 9 minute mile pace!
 But being positive I did hit the recovery target for the week of 30 miles and enjoyed a run outside  each day with reasonable underfoot conditions; several days enjoying brilliant,  late morning winter sunshine.  So up another rung on the ladder of recovery and a return to normal routine! Last year it was day after day doing short jogs  on the dreadmill,   nursing what turned out to be a piriformis problem  as Wharfedale froze and stayed frozen for days.
 Let's hope for nothing like that again this winter. But not holding my breath.
 I freely admit that much of my motivation and drive involves "chasing numbers"  and  I know many reading this will  class  me as a bit of a pedant. . But tell me how many runners having  completed a 5 mile run today, which brought their 2011 total to 1999.5,  would not have jogged another half mile to round off week 50 with 2000  miles......giving me  a neat weekly average for the year of 40 miles!
 Looking back at January posts I can't find reference to setting a target of mileage for the year as early last January I was just concerned to get back to running any distance pain free;  never mind thinking about the whole year ahead.   All in all  I'll settle for the recovery and consistency achieved  between February and
early December. 
 But again there will be no aims made for 2012 for racing and training until I've returned to the track and managed to put together a decent speed session.  This will then enable me to  judge how the recovery has gone and  go forward.  Hopefully shortly.
 In contrast the ladies listed below,  as revealed this week by VLM,  have a very defined aim for the first few months of next  year;  a place in the Olympic marathon,  based on a successful qualifying run in the London marathon.  If anything it will prove to be a better quality race than the Olympic event  itself.  Certainly some very classy Kenyans  and Ethiopian ladies look destined to miss out with only 3 places to go for.   Then of course there is the battle for the remaining place on the GB team.  Bring it on!

LONDON MARATHON WOMENS ENTRIES

 

Elite Women	PB
Mary Keitany (Kenya)	2:19:19
Irina Mikitenko (Germany)	2:19:19
Florence Kiplagat (Kenya)	2:19:44
Edna Kiplagat (Kenya)	2:20:46
Constantina Dita (Romania)	2:21:30
Atsede Baysa (Ethiopia)	2:22:04
Ejegayehu Dibaba (Ethiopia)	2:22:09
Inga Abitova (Russia)	2:22:19
Korene Jelila (Ethiopia)	2:22:43
Priscah Jeptoo (Kenya)	2:22:51
Bezunesh Bekele (Ethiopia)	2:23:09
Isabellah Andersson (Sweden)	2:23:41
Mariya Konovalova (Russia)	2:23:50
Aberu Kebede (Ethiopia)	2:23:58
Jessica Augusto (Portugal)	2:24:33
Nadia Ejjafini (Italy)	2:26:15
Yuliya Ruban (Ukraine)	2:27:00

Leading British entrants

Women	PB
Liz Yelling	2:28:33
Claire Hallissey	2:29:27
Louise Damen	2:30:00
Susan Partridge	2:34:13
Alyson Dixon	2:34:51
Amy Whitehead	2:35:39
Helen Decker	2:35:43
Rebecca Robinson	2:37:14
Freya Murray	Debut
Sonia Samuels	Debut

AMY WHITEHEAD (Sale Harriers)...a good outside bet  along with
club mate  SONIA SAMUELS?

Women roadrunners......on an equal footing?

 I was discussing Kathrine Switzer, the subject of Tuesday's  blog post, with my wife Pat this morning.  She agreed with the obvious, that  there are vast more numbers of ladies road running now from back in the day when she first started accompanying me to races in the early '70s as a spectator.   My recollection from those days is that the ladies  were only seen running distance over the country but not on track or the road.
 Her conclusion was that  given a typical race today  the numbers of women must equal that of men.  Was she right?   And just how many women were in those races that she stood and watched?
 Given that  it wasn't until the Olympics of 1972 that women competed over 1500 metres  their involvement is road races was to be expected to be low......but just how low?
Just for interest I looked at some random race results from past just before the '80s "running boom" and  recent present.  
 In 1978, the EAST CHESHIRE 7 (no  10Ks in those days)  showed 156 ran, with just 11 vets in the first 100 and  no ladies at all.   410 started the 3 Peaks Race that year.  336 finished but there was no ladies race until 1979.   The CROXDALE  "10" miler won by silver Olympian Mike Mc Leod in 49.17, shows 192 male finishers but  curiously  they organisers acknowledge  that one Norma Campbell of Blaydon harriers ran 69.39 but she is not listed in order in the results!

 The following year,  the FRECKLETON HALF MARATHON  of '78 shows just one lady finisher, with 3  each year in 1979 and 1980.  No sign of a boom there then but going further north that year saw 14 ladies climb out of Bowness and  head to Kendal  in the "Windermere to Kendal 10 mile road race".   The results show UK's  all time female marathon runner, Veronique Marot,  taking 5th spot in 65.05. 
 Going forward to 1982  and the  Lancashire 10 mile race at Clitheroe I was expecting to see a higher percentage of ladies had run.  A field of 529 tackled the undulating  course
but only 18 women.  The winner,  A. Tamplin of Harlow, ran  an excellent 60.25 but it was good enough for 211 place as 197 men ran inside 60 minutes!
 One of the 5 marathons I ran in 1982 was the comparatively low key SANDBACH MARATHON
in Cheshire.  270 men and just 17 ladies  ran in "sweltering conditions".  The ever improving Ms Marot (unattached) won the ladies  race in 2:54.29.  Within 3 years she was down to 2:28.04 (Chicago 1985)  later going on to run 2:25:56 in the London of 1989.  Picture shows her (9) with coach  Brian Scobie (80).
 If  211 inside the hour for 10 miles looks amazing, the 1983 ROWNTREES YORK 10 MILER
surpasses even that . That memorable day  322 ran under 60 minutes including  2 ladies who were contesting the very first Yorkshire Ladies 10 mile championship.  Jill Clarke ran 56.37  and Sheila Catford  58.35.  They were joined by 86 others making up  7.47% of the field.  My 51.41 was only good enough for 21st place in a race won by Holmfirth stalwart  Alwyn Dewhirst in 48.46.
 I think we can reasonably conclude that over the last 20 years that percentage has steadily increased.  But to what extent?
 Looking at 3 recent north 10 mile races  the percentage of ladies finishing has increased to an average of
approx. 28% but Pat 's assessment nearly proved spot on in this month's  GREAT LANGDALE XMAS PUDDING RUN.    The figure of 216 male participants  was almost matched by the 211 ladies who ran.
Race organisers note.  Give a race souvenir which saves the ladies a bit of time cooking in the kitchen and gives them more time for running!
 These "findings" would at first glance contradict  Sport England’s latest participation figures which
have been described as disappointing.  They revealed a significant drop in the number of young people aged between 16-19  and women "playing sport" due to cost and lack of time through work.
No doubt though the snowy November and December of 2010 had a bearing on figures. However, the study does say that running (along with  table table tennis and boxing) is on the up as our
race results show.
 In conclusion there is no doubt the high percentage of ladies in all aspects of running now has to be borne in mind by club committees, race organisers  and of course  suppliers and retailers in the  running business.
Indeed ladies today,  a  running force to be reckoned with  and if not quite "on an equal footing" yet soon will be!

KATHRINE SWITZER......A PIONEER OF WOMENS RUNNING

 The majority of the QUOTE(s) OF THE DAY which flow in each morning from R.W. are often quite insightful but generally quite personal statements about how much running means to the individual  being quoted.
In contrast yesterday's  quote was somewhat more significant with regard to the evolution of  running as a sport today.   Running as we view the activity on all levels.
 The quote from KATHRINE SWITZER went as follows....

"When I go to the BOSTON MARATHON now, I have wet shoulders.......women fall into my arms crying. They're weeping for joy,  because running has changed their lives.

                                 They feel they can do anything"

 Whilst other women had run the  mens  only BOSTON MARATHON unofficially she was the first woman to enter and start the race with a number on.  But she didn't enter as Kathrine.  She entered as K.V.  Switzer as this was her normal signature apparently; no attempt to deceive it seems!  The year was 1969.
 In a very interesting piece describing events leading up to the race she describes how running a mile or so after her hockey training  whilst still at school she was spotted and invited  to take part in a mixed  mile race as a youngster.  Participation which was not well received.   But she persevered and at 19 with the help a 50 year old coach/friend gradually built up her running distances such that  running Boston became a real ambition.
 Knowing Boston was a male bastion of marathon running her friend was initially against the idea.
Women didn't run marathons, couldn't run marathons, he thought.  But realising the strength of her desire he gradually came around and supported her in her training.  Together  they covered up to 31 miles in preparation.
 She describes how the morning of the '69 race the weather was so poor they decided to start  in "sweats" which they would later discard.  So it was not so evident on the line that she was female.

 After 4 miles she was detected  by the vehicle carrying race organiser JOCK SEMPLE, photographers and journalists .     It wasn't long before the volatile, seething  Semple erupted; incensed  at how his race had been violated.  He leapt off the vehicle to drag Kathrine Switzer off the course. 
 But he hadn't accounted for her coach and her hefty brother who was also running on the basis of "anything SHE can do, I can do..."   Together they manhandled  Semple off and she continued running.
 She sets the record straight in stating that contrary to reports stating that  she did NOT finish the race,  she did finish and actually ran about 4:20.  

 She persevered with her efforts and the 1972 race saw women officially "welcome" to enter.  Meanwhile she continued to improve; she  eventually brought her P.B. down to 2:51.  She won the New York City marathon in 1974.
  Lesser individuals would have given up that morning as soon as they were "attacked" by Jock Semple but her determination and perseverence  really opened the flood gates for women in  running.   
  By the end of the '80s women had a good foothold  in American marathons and so when Chris Brasher and John Disley started the London in 1981 based on their experiences in Boston and New York  women would be a key part of the event,  although I can find no record of the male/female split in the 1981 London event which 7055 started.   Previously many marthon fields didn't make 3 figures.  

 The race as they say is history.  The interest in the London marathon  sparked a surge of interest in distance running generally with hundreds of new running clubs focussing mainly on road running starting  up throughout the country,  as traditional clubs generally failed to cater for the new non-elite runner.  Gradually over the last 20 years the proportion of female members in these '80s clubs  as we all know has increased and increased.
  Results from the late '70s and from current races  shed light on how this increase is manifested in the area of competition.  But that's for another day........
 

Patiently behaving myself!

 The  target for this second week of rest and recovery was  approx. 20  miles.....easy!  just less than half my normal average mileage.  Designed  to satisfy both the need to give the old body a bit of a respite and of course not overwork the recovering calf strain.
 Runs of 2,  3,  3.5, 2, 3 off road through the week had gone OK so yesterday  I felt ready to test the leg on the road over 4 miles.  Normally this run would be the easiest run of the week. Yesterday it was elevated to the hardest  run of the week and an important one as far as monitoring the recovery was concerned.   Fortunately all went well.
 Today it was good to revisit the reservoirs,  albeit for one circuit of the shorter one and  it was pleasing that the calf coped with a long uphill finish.   Another 4 which tipped the total to 21.5. 
 So basically I think I'm behaving myself quite well!  No choice really.
Regular blog readers know how much I like my,  perhaps pedantic,  quantity targets.
Anything to aid motivation!  
At this stage, fingers crossed, I should have no problem  reaching 2000 miles for the year as I only need  to run another 25.  But it would have been nice to reach 2080 and notch up the yearly average to 40, wouldn't it.
  A few weeks ago that looked no problem but now might be a big ask.
 Meanwhile , I'll keep treating the leg and see how the rest of the year goes.
Finishing the year in better spirits must  be PAULA RADCLIFFE and MARA YAMOUCHI who learnt this week they have been preselected for the 2012 London Olympic marathon.  I experienced the  greatest high of my running career running shoulder to shoulder with Grete Waitz in the London marathon;  with the crowds in the last miles  screaming her on to that world record.   So just think how uplifting the atmosphere will be for the GB girls will crowds lining the whole course!  It's going to be so amazing for them!
                                             Question is who will grasp the third place?
Claire Hallisey,  Jo Pavey,   Louise Damon or perhaps Northern stars Susan Partridge or Alison Dixon.   What a prize to get them through the winter!!

The 3 Rs...rest....recovery....reassess

   If you didn't  get  a spare 15 minutes or you weren't really interested in the Senior Mens race in last Saturday's Manchester XC League  here's a few minutes of highlights from the stream crossing in which you can study the various techniques employed ,  some in slow motion for enhanced appreciation.  Entitled......
                                          CROSS COUNTRY CAPERS

                                                           


FRIDAY.  Noon.  As I sat in the car at the local playing fields ,  waiting for a hail flurry to blow through  and looking towards  the sunshine which was clearly on it's tail,  I  was weighing up the pros and cons of  this fortnight since the ill fated 5K in Preston. 
  Thinking positively,   this fortnight I will only be doing what I constantly keep reading we need to do for a period in the year.......take a REST.  A forced rest maybe but at a time when the weather has taken a down turn,  so not really too frustrating.   Back in the day  43 weeks averaging 43 miles per week would have been considered only moderate but nearly 63  I'm  sure the majority would suggest a few low mileage weeks are well deserved and well overdue.   I keep reading how this period of rest will REgenerate, REbuild, REvitalise.   So  with the leg recovering  from the strain , the week's mileage will be 50% of average.  The pace has been very easy.  There will be runs more than 4 miles.  No attempt to run fast. 
  BUT  I  have been at least been maintaining some fitness .....and getting outdoors.....with  the jogs of 2 and 3 miles.   I  don't "buy" the idea of stopping running altogether.  I will not be hibernating to a cave by the sea to "find myself again"!
 I think it would make January and February very hard indeed attempting to return to a level where by I can enjoy my weekly routine and race moderately if I stopped running altogether.  A bit of "cross training", maybe.
  The negative, of course, is that I am already missing my favourite sessions and runs.  But if I get back to routine I'm sure I will appreciate them all the more. 
The REcovery from the grade 1 calf strain  ties in with the rest quite nicely, being positive.  So whilst the calf is recovering and healing the rest of the legs and the old cardiovascular system are feeling the benefit as well.
I tested the leg on the Tuesday after the race with a mile walk and a mile jog and decided to more or less write off the rest of the week   whilst continuing to ice and treat.
 This week I've  coped with  2,  3  3.5, 2 , 3  with the leg  well on the mend.  I have put the ice pad on for 10/15 minutes after each jog,  however, to maintain some treatment.
  The third R,  Reassessment.  I  was aware that  Aldershot veteran Martin Duff was investigating the effect of long term training and racing on  the heart.  Sadly he reports   heart attacks, strokes and atrial fibrillation as being very common whilst stating that perhaps those who have not suffered negatively have not contacted him.
  A very significant factor seems to be damage done to heart, organs , muscles as the immune system suffers because of the "need" to maintain high mileage (I would suggest above 70 miles per week).  Conclusion being,of course,  don't train or race when unwell or run down.  Don't train to exhaustion.   Maintain an even
running/work/life balance and recover well after races.
  I may be wrong but judging my race times today  the majority all club runners today  have the number of miles they run per week  well under control  as they cope with so many responsibilities of modern life.
 I have had no real trauma,  (mine was atrial flutter), since I reduced my "preventive" asthma medication so it would appear that  scaling down my training over the years has worked.   However,  I think next year  perhaps  there needs to be more highs and lows in each week, in each month  and  a "scale down" period in the year like this,   when the weather  is so uninviting.  A reassessment required as I reach 63!
 I would have such highs and lows automatically in the '80s when I ran 3, 4 or 5 marathons per year.  The days before and after the event  giving me time to catch up with  a pile of paperwork or household chores.
Without them it's been easy to bash out  40 plus miles per week , week after week coming down only slightly
for one or two races in the year.   With no children and minimal work responsibilities I could do more but  I think I appreciate the need to "detrain".
                  Again, I keep reading less quantity more quality; perhaps that's the way to go!

MANCHESTER XC LEAGUE WYTHENSHAWE videos up now

A large field of 324 men contested match 3 of the MANCHESTER CROSS COUNTRY LEAGUE last Saturday afternoon.    A home fixture for us on a course designed by Dave Rodgers which included 3 crossings of the in the stream in WYTHENSHAWE PARK.   You can see how they coped and look out for Dave R's own crossing of the muddy waters.

 A 15 minute video of the mens race (with music by Elbow  "Weather To Fly"..... which somehow managed to get through their filter.....  competing with the noise of the strong winds)  is  up on YOUTUBE now.   Copyright prevents it going on this blog. 
  Click on the above for the  10 minute video of the ladies covering LUCY O'GORMAN's  "easy" win.
 MATT BARNES had no trouble with the course scoring a  pretty easy win from  DAVE NORMAN.  But it was particularly pleasing to see our no.1 GARETH RAVEN continuing his great recovery from injury with a superb run working through to 3rd.
 Meanwhile,  after a week of rest and recuperation nursing my calf strain ,  a test run of a couple of miles on the grass was tried, tested and went well.

A large field of 324 men contested match 3 of the MANCHESTER CROSS COUNTRY LEAGUE last Saturday afternoon.    A home fixture for us on a course designed by Dave Rodgers which included 3 crossings of the in the stream in WYTHENSHAWE PARK.   You can see how they coped and look out for Dave R's own crossing of the muddy waters.
 MATT BARNES had no trouble with the course scoring a  pretty easy win from  DAVE NORMAN.  But it was particularly pleasing to see our no.1 GARETH RAVEN continuing his great recovery from injury with a superb run working through to 3rd.
 Meanwhile,  after a week of rest and recuperation nursing my calf strain ,  a test run pf a couple of miles on the grass was tried, tested and went well.