STEPH TWELL makes FASTRAX at INTER COUNTIES

 I'm sure today there are, all over the country, some very tired but relieved youngsters with the end  of the cross country season.  The very best have had the NATIONAL champs, , the INTER COUNTIES and the ENGLISH SCHOOLS championships all in the last 4 weeks.  Some finale!
  

  The 3 major national championships always makes for a very busy time for us at FASTRAX .  It is pleasing of course to see our product in action but even more so when the INTER COUNTY event is covered by SKY.   Gratifying to see so  many of the vests sent out in the days and weeks before flashing across the TV SCREEN!
  Particularly when worn by top stars such as STEPH TWELL who ran magnificently for second in the Inter Counties behind GEMMA STEEL considering the misfortune she suffered with her horrific lower leg injury.
  I didn't make county standard as a senior following my lung surgery but I was fortunate to be selected for Lancashire Schools and Lancashire for the Inter Counties as a youth/ junior man.  Back in 1967  the National was later and it meant we had to run  the 3 major championships on 3  consecutive  weekends.   
   I was 12th in the Northern and our SALE team won with a low 37 points.  But I let the team down in the National  (97th) and  we were pushed back to 5th team.
 I redeemed myself however with 12th in the Inter Counties (5th Lancashire counter!) and 18th in the English Schools.  Lancashire winning both titles. London Marathon race director David Bedford was 2nd in the schools race. Those were the days!
  I was doing about the same amount of training as a 17/18 year old as I am now.  Only the 40 or so miles a week takes a lot longer particularly when so many miles in the week are "offroad" to make it easier on  the old limbs.
 I did however manage a creditable 5K time trial on the track this week which contributed to my 40 miles.   Creditable but I hard to work very hard to dip under 23 minutes..........22.55.  Not too bad I suppose for a solo effort and one which suggest I could well dip under 22 in a flat fast race.
  But having passed that test I still feel I need to give the leg a test over 10/12 miles before the Wilmslow Half.  
                Meanwhile, I hope your week went well and you are making good progress.
  

SPEN 20 IN THE 1980S

 THIS DAY 25 YEARS AGO:  THE 1987 SPEN 20
Several times, before, during and after  Sunday's SPEN 20 I was asked if I had ever run the event.  Each time I answered the same, 1977  1982, 1983 and 1987 and after each race I vowed NEVER to do it again!
 If my memory serves me well the course initially was perhaps even more testing than it is now as the first lap brought the field back from the heights to the track again:   only for us to have to climb back up again for another lap.
 My first crack at the race in 1977 was a cautious one as it came just a week after a  disasterous "recce" of the 3 Peaks  in which I'd been taken  off course and ended running for 4 hours.   The diary states that I was 31st at the end of the first lap but as is my way  fought hard  on the second lap to try to make the Bingley team count,   getting through  to 17th finishing  2:00.19.   
  I did make the count but you can imagine our  reaction when presented with a green onyx table cigarette lighter for the 1st team prize.   Hardly appropriate.  
                        The race was won by KEVIN BEST (Stretford) in 1:47.38.

  I think by 1982  I'd upped my game but so had many other  runners  in the area and despite running 1:58.37 it was only good enough for 14th place.  You will note from the pic left 
that this was the pre-polyester era.  Cotton socks, polycotton shorts,  cotton vest, cotton t-shirt.  Fortunately I don't sweat much!  Harrogate's ANDY ROBERTSON, running for the Army, won in 1:45.26 !!    
 Second placer a rapidly improving club mate JIMMY ASHWORTH  was to have his day the following year in 1983 winning in 1:47.06.  My fifth place in 1:54.17 was an excellent precursor to my  PB 2:25.36 London.   But  the middle of the year my first period with Bingley was coming to an end.
I  joined a fledging club in Leeds, VALLEY STRIDERS,  which had started up only the previous year with 4 members.   By this time 25 years ago,  as regular  readers will know,   in most Yorkshire races we frequently occupied half of the first 10 places.   The "work ethic" and team spirit of  the club  was amazing and as consequently as the weeks and months passed yet another member would come to the forefront and make his mark.

   In the  SPEN 20  of 1987 this day 25 years ago it was the turn of KEITH CLUDERAY.  In the October of 1986 he had closed to 2 seconds behind me over 10K,  32.42 to 32.44.   Here, just  5 months later, he ran 1:48.51 to win the 20 mile race beating me nearly 9 minutes as I ran 1:57.35 for 12th place.
  With TERRY BEAN 3RD and MIKE O'CALLAGHAN 8TH it was another good days for the men in white and black.
 Keith was a British Telecom engineer and put down his recent progress to being on strike! Obviously he had worked hard and fast throughout the winter but had "put in 400 miles over the last 4 weeks".  


   Keith (with cap) is pictured above at the 2004 Athens Olympics with Valley Strider TRACEY MORRIS and  STEVE O'CALLAGHAN, another member who can "boast" marathon victories.  
In the heat of Greece Tracey ran 2:41 finishing 29th of the 81 in the field.
   These years in the '80s were highly successful for the club but it centred largely around the marathon.  We did compete in the Northern 12 stage the year before but we couldn't match the shorter distance speed of teams  with younger runners  in and finished just 36th of 58.
 Sadly Keith, Steve, Terry Bean and others from that era are no longer racing it seems.  Perhaps  the high mileage took its toll  but no doubt most of them are still doing some running albeit it ast a more sedate pace.  After all it was 25 years ago!

                                
  

SPEN 20 from behind the camera!

 As I started the ascent from the muddy bottom of the HAIGH HALL RELAYon Saturday and could immediately soreness at the bottom of the left leg  I  really felt that I had fallen at the first hurdle in this new 2012 season.   But I iced frequently Saturday night and the pain, left and right soleus,  was eased.
 Fortunately I had planned an easy day on Sunday  as,   provided I could manage a very rare  6.30 a.m. rising I would take Sally and friend Debbie B. to the SPEN 20 mile road race.  I  finished off week 10 with a 3 mile test run on the grass  after the race and felt quite relieved that there was little pain from the calf.  But as we all know calf problems tend to bite back and  soreness came back on Monday at the end of a 5 mile run on soft but uneven ground.
  I returned home thinking it was perhaps a good thing that I had no immediate races planned, only to be greeted by the postman.   He handed me confirmation of an entry for the WILMSLOW HALF marathon (!) compliments of sponsors ASICS. Thank you Jon and team at ASICS.
 I wouldn't normally regard  finishing a half marathon as a daunting prospect but the way the leg felt on Saturday  the next week of running would be crucial in determining my approach to the race.
Yesterday then was another "test" run and pleasingly a 6 mile road went well,  in under 50 minutes.   Today, working hard/easy days,  I was back on the flat grass for an pedestrian 4 miler.  
 Further "test" days will involve a 12 miler at slower than race pace and a speed session at faster than race pace.


  Going back to Sunday's SPEN 20 the 263 finishers were really blessed with the weather they enjoyed;  possibly a factor in Sally's excellent 2:26 for 4th lady  on the tough West Yorkshire  course.  Whilst this may equate to her marathon pace at Manchester  it was not planned as such.
It was NOT a pace practice exercise. She gave it 100%.  Should events conspire that she can't run Manchester then at least her training so far in 2012 has been rewarded with a very creditable 20 mile time.  NOT a race run less than 100% practising to run slower than the athlete is capable of.
Sally's time  suggests that she has some good performances to come over 5k, 10k and 10 mile once recovered from the Manchester.
  It was interesting to see how the race unfolded.  Both male and female early race leaders  faltered but held on well to finish 3rd.  GEMA ADAMS of Preston took the lead just before 5 miles  and  was never really threatened after that.  But once QUENTIN LEWIS had faded , DAVID THOMPSON of BARNSLEY and ZAC MELLARD of KIMBERWORTH found themsleves shoulder to shoulder going through Roberttown with 2 miles to go with the Barnsley man easing away for victory.
  I hope the video gives a flavour of the event which is not for the faint hearted.

It's 25 years since I ran the event but more of that tomorrow................................................

The HAIGH HALL Relay....first race of 2012

                            If you have a spare 15 minutes check out the video of the 2012 event 
                                 with relaxing guitar music selected from Youtube's listings.


Without cross country races to compete in there have been several years in which January and February have seen no races added to the lists and this year has been another. But  there were several options this weekend.
Preferred option was  the TRAFFORD 10K.  There were  entries on the day and reaching the 140 10K mark has a nice ring about it ,  but at my time of life I'm not going to get up at 6.30 a.m. to make the 9.30 a.m. start time in Cheshire.   There is a low key 5K in Blackpool also on Sunday also but  the club "appealed" for runners for a 4 man road event   ,the HAIGH HALL RELAYS, near Wigan, last Saturday so that  became the race of choice  as it would leave Sunday free.

 I had envisaged the Lancashire relay event would be better supported than it was.  I had forecast that many clubs would have used it as a guide to current form when selecting teams for the forthcoming Northern Relays.
But just 14 runners from 5 clubs toed the line for the first leg  in this event based in the Haigh Country Park located between the M6 and the M61.
 Setting off in 9th place on leg 2  I manage a smile (of sorts) for the JUST LOVE RUNNING photographer but I could immediately feel a hamstring sore from Wednesday's tough hill circuits.
But despite the brisk downhill 2 mile  the pain eased  and  was beginning to enjoy the pleasant surroundings of the country park but mindful that what goes down.....and down.....and  down...will makl for a tough ascent!

 Steve Quarmby of Lytham caught but didn't fly past and I was ready to dig in for the uphill battle when the bottom of the calf stiffened up.  I couldn't hold Steve and he took another 30 seconds off me as I laboured up  through the trail and road to the changeover point.  If you view the video you will not I'm shaking my head as I finish and the photo indicates the toll the hill has taken out of me.
 My time of 28.54 for the 3.8 mile downhill/uphill race with initial miles of 7.10 and 7.00 gave some indication of current fitness  but all in all the flat Blackpool event would have told me more and been kinder to the old legs.
 Still a good afternoon of friendly, low key athletics which left Sunday free to support Sally M. as she tackled the much sterner test over 20 undulating miles in the SPEN 20........

CROSS COUNTRY CAPERS

   FOR MANY THE CROSS COUNTRY SEASON HAS ENDED. ELITE RUNNERS HAVE THE INTERCOUNTIES TOMORROW AND ELITE YOUNGSTERS ALSO HAVE THE ENGLISH SCHOOLS CHAMPIONSHIPS NEXT WEEK.
  A QUICK REMINDER OF SOME OF THE FUN YOU HAD THIS WINTER...........

HITTING THE STRID WOODS TRAILS

  Sunday's track session satisfied my lust for speed (!) this week so it's been a week of hitting the fine, picturesque trails;  albeit with a twist to make the runs include more inclines.  I think I'm guilty of too many flat runs and avoiding the hills!
  I made Wednesday the key session to leave a bit in the legs for a race this weekend to kick off my 2012 season.
 Two laps of the undulating STRID WOODS trails
at Bolton Abbey with just a flat half approach and return.
 I think at time we runners forget just how much effort we put in compared with the general public.
For example, I may get asked, "What have you run today?" and I may say, "just an easy 5".  But compare that with a group of "hikers" who  set off on Wednesday as I started the run.  They certainly looked the part all geared up with their boots, gaiters, water proofs etc.  They looked ready to tackle sub zero temperatures at high altitude.   Off they went clockwise, many with walking sticks as I went anticlockwise.
  I'd covered an undulating 2.5 miles when I saw them next.  They were all sat around in one of the shelters on the trail having lunch.  They had barely walked a mile!  I saw them again on my 2nd loop.  I notched up 6.5 to their 1.5!  Easy life!
 But at least they were doing something rather than sat at home watching day time TV and taking in more fully I suppose the splendour of the surroundings.

  Wednesday evening Pat and I watched the 7-1 Barcelona humiliation of Bayer Leverkusen  with GARETH SOUTHGATE  being one of the pundits.   It was funny then that the next morning our paths cross on the reservoir trail  around Swinsty.  When I met him again as he completed his run, I stopped to tell him that we thought he should apply for the England football manager's job.  I said I thought he had the knowledge, was articualte and intelligent and Pat thought he had the good looks compared to Harry Redknap. He said he would rather concentrate on his coaching duties; and who could blame him. The England job being somewhat of a poisoned chalice.
  It's an easy jog on the grass for me today. Looks like I could finally digging out my SALE HARRIERS race vest, finding a set of pins and putting a number on!  
   The start of my 50th  season of competition. Let's hope it's a good one........and for you also!

DID THE LADIES SUPPORT THE ALEXANDRA PARK 5K?

  It is of course the prerogative (had to check that spelling!) of a race organiser to define the limitations of their event as theyseem fitting. After all,  generally they are volunteering their time. But I did query the decision of the organisers of the Alexandra Park 5k  in making their low key monthly  event a Womens Only one.
 I queried the decision by email and the reply came back that it was felt that many women are basically intimidated by the presence of men.   How  an ex World Vets champion jogging around a 5K in 33 minutes as Salford's Arthur walsham liked to do at over 80 can be seen as intimidating is somewhat puzzling but there you go!  They made the decision and have changed the Open Athletics website accordingly.
 So did the women of South Manchester and further afield rush to run an event they had previously ignored?
Unfortunately  it is impossible to make a direct comparison with last year's March event as someone made off with the results sheet but this is the comparison with February and April of last year.........

 2011  FEBRUARY      (Mixed field)   MEN  46  WOMEN  21
           APRIL                (Mixed field)   MEN 56   WOMEN 34
2012   MARCH        Boys and Men excluded...........WOMEN ONLY  13.
                             So not a great response, ladies! Time for a rethink?  
.......................................................
 If you managed to get out for a run during the day today you'll appreciate we were blessed with a really tremendous day. What a complete contrast to that miserable Sunday on the track.   Beautiful bright blue, cloudless skies; enjoyed by hundreds and myself at the reservoirs. Absolutely fabulous.
    March in England, what a month; never know what to expect or wear from one day to another!
                          Unfortunately, I forgot to take the camera.............next time.

TRACK. NO GUTS! NO GLORY!

  Sunday. 8.30 am.  A quick glance across the valley.  Rain driving through Wharfedale from the west. Not good.  A track session to be tackled this morning; I can only hope  there is a "weather repeat"  of yesterday.   Early morning rain turned to bright warn sunshine.  very welcome although I must admit I wasn't prepared for it and was far too overdressed for my Saturday 6 miler on the road.  March weather is SO unpreditable.
  To conclude week 9 of her marathon build up, I had Sally down for 8 x 1K today.  But  my "acquaintance knowledge"  tells me that reps. of less than a mile can be quite punishing on the legs. Particularly wee legs that have 22 miles in them from the previous Wednesday!   So I suggested yesterday that we do the session on the track up at Carnegie.   Tartan being softer than tarmac!
  I say "we"  as I need a speed session today  as well.    The task for me being ...what session can be devised to cater for each of our needs?   I've calculated that based on her mile rep times
 which she has been doing at an average of 6:40 of late,  that Sal should manage around 4:05 for a K rep.   I reckon I could cover 900 metres in 4:05 so  she will start at the 200 mark, I will start at the 100 point at the same time. 
                    So basically, this morning,  I'll be the hunted prey and she'll be the hunter!
 If my calculations are correct and we both run to expectations then we should cross the finish line each time together.   She will continue arouind to the 200 mark; whilst I turn back to the 100 start.  Sounds like a plan!


Sunday   2 p.m.

  Not much of a surprise but we had the track to ourselves this morning. Not even the sign of a sprint group doing some  pre season training.   
  Is there another commandment which dictates "Thou shalt not use a running track on a Sunday".  
  We splash around the outer track perimeter path whilst  the pools on the tartan  get bigger and bigger.  We've both plenty of clothing on, but it's so windy, wet and very cold!  At least we're not on the top of Ilkley Moor.
  After a nod and a wink at "dynamic stretching"....a swung my legs in the air a few times....we were away.   As forecast. on the first rep Sally was on my shoulder as we swung into the finish straight and I had to up the pace so that we crossed the line together..........4:03.  Great stuff, I thought, but too fast?

  A little restrained on the next one.....4.06.  A  plane roars overhead; taking off from Leeds Bradford airport, no doubt carrying passengers bound  for a spot of late winter sunshine.  My mind went back to  track sessions of the past in the warm, winter sunshine of the Canaries in Las Palmas and on tracks at Villanova and Barcelona in Spain.
 But we weren't on the plane, we were struggling around a puddled strewn track in North Leeds and the rain was steadily turning to sleet.  Surely it couldn't snow, could it?
 As conditions deteriorated my times went out  but only a touch.....4.08  4.08  4.08   4.08 but  I rallied with 4.07 and a final surge back to 4.03.   Sally stuck to her "stalking " task extremely well
crossing the line shoulder to shoulder on all but one of the 8 reps.
  To her immmense credit Sally dug very deep  today.   Many would  have thrown the towel in today in the conditions.  I'm more used to solo track sessions in adverse weather at Nelson. She more used to speed work in a straight line on the road! Not having done a track session for probably 6 years ( only her 2nd ever!)  and with 22 mile run in her legs  from Wednesday the morning was proving a tough one.   But that was the plan. the need to run hard and fast when tired.  As is required from 20 miles in a marathon.  I reminded her that if she could manage 6:40 mile pace for these K reps, which she was doing,  then a marathon pace of 7.20 will feel a "doddle" on the day......up to 15 miles at least, 
then time to dig in. As she did today.

  March 4th and there I was "cooling down" with a baselayer  , a Windstopper shortleeves and a Gore  Soft shell jacket on!  Sally had not lost the will to live but she had lost all feeling in her hands.  It was that kind of day but as I reminded her......NO GUTS!  NO GLORY!
  So as per last week I  salvaged the week with a Sunday speed session  and maintained the year's average with a 43 mile week.
 Sally meanwhile has completed her peak mileage week of 65 miles.  She will be grateful there's only 4 easy miles to do tomorrow before ploughing on towards the SPEN 20 mile race next Sunday.










  
   

Running shoes. Minimal or maximal?

I was sat reading a piece in the newly arrived April edition of R.W. when Pat arrived home for lunch on Wednesday.  I'd just covered part  of Sally's 22 miler on the canal. I met her at the top of 5 Rise Locks at Bingley as she  scampered,  through having done 6 miles. We ran out  to Silsden and back to my start point so that she "just" had 5 to do by herself to finish off.  
  I'm sure I slowed her down a touch but she was on her feet for 3.09 so another good long run banked.

  The 8 page R.W. article I was reading was yet another one on minimalist/ barefoot running, the "Naked Truth" by  Sam Murphy.  Much of what she wrote we've heard before.  

  But I did highlight  3 sentences...........

" I began to wear lighter, more pared down shoes."

"But then injury struck: plantar fasciitis"

"And that mean going barefoot"

   So basically she was saying that  her injury was due to her lack of correct technique NOT her lighter, more pared down footwear.  Who am I to disagree?!!

  In complete contrast Pat brought home a catalogue which had just been presented in the Complete Runner shop by an agent selling a brand I had never of called HOKA, the "brainchild of two gravity sports enthusiasts

(Jean-Luc Diard and Nicolas Mermoud).

 It's said that "both men have been adventuring for as long as they rememeber and their trail running experiences have taken them across the globe....."   So presumably they have enough what I call "acquaintemce knowledge" to know what they are talking about.  One of their models shown here.

  At a time when there is a movement towards drastically reducing cushioning  as in the INOV-8
BARE-X 180's , they have designed shoes some of which feature EVA midsoles 2.5 GREATER than other running shoes

 "ensuring it is excellent at absorbing impact and providing a smooth, comfortable running experience"

   Don't get me wrong  we don't intend to stock the HOKA shoes which seem to me to go too far in the opposite direction to the many minimalist shoes we are being offered.   I only mention them to illustrate how crazy the  running shoe business seems at the moment.  It's difficult enough for us having to buy our ranges of shoes 6 months in advance.
   Do we invest vast sums in a new category of shoes, minimalist, whilst still offering traditional ranges of cushioning, support and motion control shoes?
 Having pounded the roads for 49 years I won't trying the BARE-X  any time soon. My old bones require a bit of pampering with some good cushioning. BUT neither will I be stacking up to the extent of the HOKA which look a tad extreme to me.  Certainly won't be stocking them!
 We have stocked a limited number of minimalist shoes but only the NIKE FREE (which I wear in the house)  have really sold in any numbers.  
 I will however be trying shortly the new SAUCONY TRIUMPH 9 which has a new slant on the conventional heel to forefoot differential.  Look out for preview videos and  a review shortly.
  As always..........if you are racing this weekend , have a good one....my season has yet to start!
  

  

Running Commandments

  To bring week 8 to a close on Sunday it would have been  easy to comply to the running commandment which states that "Thou shalt do thine longest run on Sunday" and top the week off with a steady 10 or more.
  But  my colour coded training sheet clearly indicated that there had been no miles faster than  8 minute mileing all week!  Clearly a time for some faster miles and a bit more uuumph!
  Going too early to share Sally's mile rep session I opted instead for 2 x 2 mile; sticking to another "commandment":   10% of weekly mileage should be at race pace!?   I'm just averaging about 40 miles weekly at the moment so  4 mile of effort seemed reasonable.

  I would have had to be "insane "  to do the same session some years ago.  Not because  of the structure of the session;   2 x 2 is a session  I have frequently set for others. No, "insane" because of the venue!  A circuit based largely in the grounds of the former HIGH ROYDS PSYCHIATRIC HOSPITAL.
 The "hospital" first opened in 1888 as the West Riding (0f Yorkshire) Pauper Lunatic Association Asylum.
changing its title as practices changed.  It was closed gradually throughout 2003 for conversion to housing.
So if you fancy living in buildings where electric shock treatment and partial lobotomies took place you know where to buy!
 I first went inside the impressive main building of High Royds in 1968.  I was working as a conductor on West Yorkshire buses.  (Conductor being the guy who took the fares off the passengers, not the driver, as happens now.)  We had a  works football team and had a fixture there. No, not against the patients, we were playing the staff.

 Going into the main building with its Italian mosaic floor and ornate decoration we found it amazing but I recall finding the long, long corridors leading off it rather eerie and quite chillling, knowing some of the practices which were still takling place behind some of the doors we could see.
 Fans of the band KAISER CHIEFS will know of High Royds from track 4 on the CD, Yours Truly Angry Mob.  3 of the lads went to St. Mary's High School the school where I taught for 5 years which is opposite the former asylum.

                            They sang "Ruuning round High Royds isn't fun...but I quite enjoyed it!!

 Finding near traffic free flat fast circuits for speed work on the road as opposed to the track isn't always easy; but  this newly accessible mile circuit proved pretty ideal.  I was expectant of  2 mile efforts around the 15 minute mark ( 46 + 10k pace) which would be reasonable as a solo effort.
  Preceded by a 3 mile warm up (good to see you, Kevin!)  I wasn't far off with  the first 2 mile rep in 15.03 and the second in 15.02.  With a mile between and a mile after  it amounted to 10 miles anyway.  40 on the week.

Later in the afternoon Sally M. completed week 8 of her marathon training with 5 x mile reps at 10 K pace (41.20).  averaging 6.39 per mile; following  20 the Sunday before and 18 on Wednesday. Another commandment (of mine at least)   Rep sessions at faster than marathon pace; long runs at slower than marathon pace!   Excellent progress towards  her Manchester marathon!

SALE.......MILE HIGH CLUB!

 THE WEEK SO FAR............
I've never been 63 before so I'm only gradually working out what amount and quality of training I can cope with, how much time I need to recover from hard sessions and generally cope with day to day running.
 Now I can immediately hear half of you muttering to yourselves...."silly old beggar, the first thing he should do is STOP running every day!".  But hey I have to have something to get me away from this computer screen.
 I'm supposed to be semi-retired but the enquiries are coming in thick and fast for Fastrax vests at the moment; there are always some "quotes" to do.
 With regard to recovery,  I shunned a track session today and elected for a steady 5.5 on the canal.  Reason being that I have been fairly washed out all week since the run with Sally on Sunday.   When I look again at the splits I can see why.  I concluded the 14 miler with 4 miles at not much above 5K pace.
 As said on Monday in review, encouraging and enjoyable but left me a tad drained for the rest of this week.
I SHALL have a very easy day tomorrow before bouncing back on Sunday all being well.
 Sally is down for a 5 x mile rep session so I will probably go up and give her some support for that one.

WHAT YOUR FASTEST MILE?

  I know some of you follow Alan Dent's blog    dentysrunningblog.blogspot.com/   This week he brought our attention to a new U.S. website devoted to a revival of mile track races. www.bringbackthemile.com
 The mile was an event I ran more in local school competition meetings as for club events I had started to specialise in the steeplechase. I did run 4.26 in barefeet on a grass track and did go through the first mile of a 2 mile race in 4.30. but it was some seconds behind my Sale teammates.   Then again I was better at getting my leg over (barriers!) than they were.
  However we did combine well in breaking  the UK record for 4 x 1 mile (under 17) on August 3 1965.  We recorded 18:28.8 which  I believe still stands. Probably because today's youngsters run mainly 1500 metes. Having said that 18:28 averages out at about 4.17 for 1500 metres  so would take a good club squad to do it.
 A more amazing feat however was achieved by Sale Harriers on October 7th 1973.  100 members turned out to run 100 x 1 mile relay on cinders at the home Crosford Bridge Sale track.  Our total time was
8 hours 15minutes 20 seconds.  That averages out to 4:57 per mile!  My contribution was 4:40.6.
It was a new British record. I don't think many clubs nowadays could beat that time. Who knows perhaps it still stands; which means I've a (bit) part in 2 UK mile records!
 I'll be happy if I get under 7 minutes for a mile again nowadays.  But as I said in opening  I've never been 63 before I might just surprise myself and find 63 is the new 62!
                       HAVE A GOOD WEEKEND. IF YOU ARE RACING, HAVE A GOOD ONE!

ANOTHER ONE BITES THE DUST......

  In  a recent post looking back 25 years at this time I reviewed the HABERGHAM 9 mile road race.  The race was organised by the local high school P.T.A (with Clayton Le Moors harriers). It doesn't take place any more  and perhaps the reason for it's demise was that driving force behind the event  has left the school or left teaching.
 But races with the longest history  are more likely to be organised by clubs, I suppose.  The changing  membership taking  up the responsibility of perpetuating the event.

  One such club run event was the HOLMFIRTH 15 mile road race; first put on by Holmfirth Harriers 43 years ago.  It was by no means an easy event. the  (Land)  of the Summer Wine is not exactly the flattest part of the U.K.  But every year a few hundred put thenselves up for the challenge and latterly it served as a Yorkshire Vets Championships event.  So it certainly had a regular following.
 However, The 2012 event has been cancelled with the organisers citing    "issues of cost, road safety and the declining quality of the field".
  The club felt that they would have to raise the entry fee to over £10  to cover road closure cost, which they were reluctant to do.   Now some of you younger readers might raise an eyebrow at this point, I know.
What's £10 for a race nowadays.    After all it costs £48 to enter the GNR?!

Photo: flaming photography. Problem is for us long time runners (including no doubt the H.H. organisers) we're not used to paying the high entry fees even if we can afford them.  Or as one "mature" recent customer in the Complete Runner nelson said,  "I 've never paid more than £50 for a pair of trainers  and I'm not starting now".   As opposed to younger  customers who often say,  "I don't want an expensive pair....something about £80, if possible."
Similarly with race entries there is a reluctance to having to charge too much.
  As for "declining standards"  there is no doubt about it for whatever reasons the race results of 2011 do not
compare well with those of the past.  I ran the race in the mid 1970s when Pat and I  attended selling "mobile".   In 1975 I was 49th. in 83.47 for the tough undulating course. The following year 26th in 81.48 and in1977  21st in 81.55.  All times which would have been good enough for 2nd place last year.  The 49th finisher  ran  107 mins+.    24 minutes slower than that time of 1975.
 I just wonder  whether when they refer to "declining standards"  they are really referring to the problems of marshalling.   Perhaps volunteers are reluctant to stand for over 3 hours whilst runners complete their 15 mile "challenge"?
 If so it's a concern.  We may see more and more races cancelled OR see them impose stricter time rules for entry or cut off times to ensure that the events are "done and dusted" earlier with minimal inconvenience to other road users.  Many races of course are forced to start at 9.00 or even 9.30 a.m. for that reason.
 Fortunately we do not generally suffer such high temperatures to necessitate much earlier than that.
Wouldn't do for me:  I need my beauty sleep,  being old and ugly!
  On a more personal note; the last 2 days have certainly been challenging after Sunday's 14 miler on the road. Last night I dragged a very weary body around the grass in driving rain and gale force winds. Today was a lot better but still a trial as I ran through STRID WOODS  witnessing the rapids on the River Wharfe after recent rains.  Rain which apparently we should be bottling and sending down to the south east of England where they are experiencing drought!
                      In contrast our reservoirs are overflowing!  But that's a run for tomorrow.

A magnificent 7?!

  With some fellow bloggers struggling a tad at the moment  I'm a bit reluctant to over enthuse about how well things are going at the moment as we wrap up week 7. But on the other I hope reading that the calf strain I suffered at the end of November merely served to give the old body as a period of restoration and things are at present looking good for the  race season which I'm keen to start very shortly.
  With 42 miles banked week 5 and 45 week 6 I was looking to add a  couple of miles this week as long as the legs held up.  I'd arranged to cover the middle section of Sally's 20 miler today but I must admit to being somewhat apprehensive as yesterday's 4 mile jog on the field took over 40 minutes.  Very, very tired!
Mind you there was a very strong wind blowing down Wharfedale.
  I'd "earnt"  an easy day after 4 really solid days. Includng 2  outings on the trail around the res and a promising road run .   But it was THURSDAY'S track session which was the most encouraging and reassuring.
  I'm roughly working to a 4 week rotation starting with 5K down to 600 reps. So it was a chance to compare WEEK 3's  5X1K rep session with this week.  I kept the number of reps the same but hoped for better speed with another solid 4 weeks banked and despite cutting down the recovery from 2.20 to 1.30.
WEEK 3 splits        4.44    4.42    4.40    4.37    4.37.............AVERAGING 4.40  
WEEK 7 SPLITS   4.36    4.34    4.33    4.30    4.23..............AVERAGING 4.31.6

The average gives a good idea of current 10K capability at 45 minutes but knowing me with adrenalin added to solo speed something slightly faster might be a reasonable forecast. Result!
  With it being half term, I teamed up with Sally for a tour of Fewston and Swinsty.  With company and the trails  de-iced since Tuesday  again the run was encouraging as we completed the loop in just over 60 minutes.  Again result!
  So on to today.  I knew that it would take me a couple of miles to work up to Sally's 8.30 steady long run pace so she ran 6 whilst I started later and  did my slower 2.  But from that point we shared 14 miles in beautiful bright winter sunshine.  Not that the run was relaxed.   Chat being impeded by the constant threat of colliding with  well over a hundred cyclists rightly anxious to enjoy the narrow country lane as we were plus  of course the usual Sunday drivers  seemingly unaware of riders and us runners hidden behind the twisting hedgerows.
  Incidently, emphasing the comparative popularity of cycling to running, we counted just half a dozen runners in 14 miles compared to that 100 plus total for bikers.  I said to sally I am in the wrong retail business!  Should be selling cycling gear!
  Sally is continuing her Manchester marathon build up. Hence the 20 today.  The race is at the end of week 17.  Most of you know I STRONGLY BELIEVE that these long runs SHOULD NOT be executed any where near marathon pace.  To do so leaves the runner with little in the tank for the rest of the week in which at very least a hard 10K speed session has to be completed.
    Problem today was my natural inclination to wind up my last few miles. So having told her not to go under 8..00 mins pace there was I going through MY 13th penultimate mile in 7.38 but Sal was on her 17th mile!
 I have NO races entered at the moment but going through the 1/2 marathon point in approx. 1:51 certainly it looks like I could cope with that race distance at the moment.
  All I need to do is find a race that is not extortionate, does not start at 9.00 or 9.30, and is not "FULL"!
Could be a tough call.  So week 7  done and dusted.  A good track session, a 14 miler and 49 miles in the back!

SORE LEGS. THEN AND NOW......

  Week 6 done and dusted and despite the weather conditions I actually managed to up the average a tad with  45 miles: best week of the year so far.  The lack of safe access to the trails is reminiscent of the time of the foot and mouth restrictions  and  has forced more time on the cleared roads than I would normally enjoy.  Still a solid undulating 8,  a good 4 x mile session, a steady 10 today with easy days spent crunching through
snow on the fields.  
  The 10 miler went entirely as could be predicted.  The pace improving as the distance unfolded. 
                 9.26 9.04 8.54 8.51 8.50 8.49 8.45 8.25 8.19 8.08
Getting used to the initial languid opening miles is a frustrating feature of running at my age as life creeps slowly into the legs. But then again the books say we shouldn't go all out straight out of the door, don't they?
   The knees particularly are sore from too much road this week or is it from praying for a thaw to come shortly?

 THIS DAY 25 YEARS AGO: THE HABERGHAM "9"
  The legs were really no better 25 years ago!  Perhaps spurred on by failing to win the Brass Monkey half again and missing a sub 70 mins. half by 23 seconds I put in a week of 88 miles including a hill session and a mile rep session.  This week with a race coming up the mileage dropped to 74 but  the diary tells that after an "easy" 10 on the Friday I was "very tired".   Clearly  I was regarding the Habergham 9 as a build up race with an eye to the challenge of the SPEN 20 to come on March 15.
  This approach was clearly reflected in the race day performance as after a good start  the lack of  any taper kicked in and I "died on the hills".  Again the diary tells of "legs were shot!"  "and sore".

  But this is something we have to accept if we are using as a race "one on the way" to a more important goal  though the initial after race feeling is one of disappointment.  Not that the race was totally without satisfaction.
I did manage 45.31 (28th)  of  the 489 who tackled the undulating course from Burnley via Padiham and Huncoat.  (The race  whilst called the Habergham 9 was said to more like 8.3!)  But that wouldn't have had quite the same ring about it would it?
  Clayton's ROGER BREWSTER (pictured above)  won the race in 41.30 (still on the scene) with PAUL PICKUP of Longwood 2nd (42.12).  MIKE CRITCHLEY (Bolton) was 3rd. Many will know Mike as organiser of the attractive Dales race, the Arncliffe 4.
   Other notable in the first 50 that day were Blackburn stalwart GEORGE WOODBURN (7th) .   Just behind me were DAVE WOODHEAD (Horwich)  better known now for the great work he does putting on several races from Penistone Hill and ,further back was legend RON HILL (Clayton) 3rd in the M40 age group in 40th place.
  The race is one of many from the '80s which no longer takes place.
 

COOL RUNNINGS...

9.00 a.m.No sign of a thaw out there this morning so no chance that any of the local Wharfedale trails will amount to anything other than miles of compounded ice.  Hard to accept and believe that fresh snow that was walked upon and compounded to lethal ice last Sunday remains 6 days later. It's been that kind of a week.  Looks like another safe jog on the grass; I'll leave the road for Sunday!

  With time short I managed a short 3 mile jog then dashed over the border for the last of 5 events in the MANCHESTER & DISTRICT CROSS COUNTRY LEAGUE organised by East Cheshire Harriers at Clayton Vale.   Our fears that the course might include some precarious stretches proved correct as the start of the was moved  for safety reasons and there were post race reports of several falling on icy corners.   The near zero temperatures also made racing problematic for asthma sufferers for whom I have great sympathy!

 One runner who attracted quite a bit of attention and comment was guest runner Sarah Murphy of Belgrave Harriers; not simply because  she chose to wear her summer club racing gear of crop top and pants despite the fact she was not racing for her southern team but also for the fact that she unfortunately missed the start by several minutes.  Presumably running as an individual guest she had not been aware of the change of the start position.  To her credit she raced through the field to finish  31st !  But boy I bet she was cold......I was wearing 1 base layers, 2 mid layers ,  a hooded top, a body warmer and my Sale H. club jacket!  Cosy!!
     With no camera in hand it was good to concentrate on encouraging a reasonable turnout of SALE HARRIER  lads and lasses but  quite clearly a significant number overall gave the event a miss.  The thoughts of many must  had switched from "league" mode to championship mode.  Top runners had already run a county championship and the Northern regional championship since the New Year; why continue involvement with a pre Christmas league competition to interrupt the build up towards the National XC championships and possiblty the Inter Counties.
   Only 3 of the top 12 male finishers from pre-Christmas Wythenshawe Park league event raced today.  Perhaps the structure needs to be re-examined!?
  

Cuts no ice with me........!

  Another good 8 hours sleep. It's 7.20 a.m.  I'm cosy and warm and there's  a chill on my face so I'm not inclined to leap out of bed . I lie and listen for the sound the cars make as they pass  the house starting out on the journey to work ;  cautiously  negotiating the  road which despite paid council taxes and our road  being one of the steepest in Ilkley, Bradford Met seemingly refuse to grit.
  The sound which I hear will largely determine today's run.  If I hear the sound of crunching ice I know the trails will be treacherous. It's snowing lightly again now and the fresh snow will look inviting but will be shielding ice below.   If I hear the sound of slush I know there's been a thaw and trail possibilities open up.
It was CRUNCH!  CRUNCH!  CRUNCH!    I turn over and plan the day ahead....
  Running wise, one thing is certain the old knees are saying , "no more road,please"".   We have to listen to the body don't we!?  So it'll be down to the playing fields to have an easy jog and clear a loop for Sally's up and coming daughter, Georgia, to be able to tackle a tough 3 x mile rep session later in the day.  Hope she turns up,  many wouldn't on a day like this!

 This was the state of the fields.  Some sign of recent activity but plenty of ice and quite a bit of work required to create a decent loop.
 I  managed a 3 mile jog at about 10 minute mile, pace,  thankful that Sal and I had done our speed session on the road on Wednesday and it wouldn't be me having to cope with this.
 Of course, it would have been  far easier for G. to do her session on the road as well but her big races to come will be on the country so I think it 's logical and most beneficial to do some  speed  sessions on less than favourable terrain as this field will offer up.  

  G.  turned up for the session apparently a tad apprehensive. Many of her rivals might well have given such as a solo session a miss. But that's what it's all about isn't it?   Not being a fair weather runner; sticking to the plan, showing commitment, showing determination showing  resolve.  Proving that natural talent alone is not enough.
  G.  showed in the session why she has improved from 81st in the Northern of 2010 to 6th this year  coping well with the rutted underfoot conditions                                         clocking 5.53, 6.13 and 6.13 for her mile reps. Not bad for (nearly) 16!
                                           






 

DASHING THROUGH THE SNOW....

Firstly, let's say "gud day" to new follower,"once a runner", down their in (no doubt) sunny Australia. Welcome.  Judging by his profile pic he enjoys or used to be a 'chaser as I was some 40 years ago. No jokes about getting the leg over anymore!


Further to "discussion about the competitive instinct" (nature or nurture) I had to smile about this insight given in the Competitive Runner's handbook...Glover writes about an experience with 4 and 5 year olds...

You can lead a horse to water......


I would like to report that I was competitive shoulder to shoulder with Sally M. when we joined forces a speed session today.   But her recent mile rep times clearly indicated I would not have been any real help on the efforts.  Still  it was good to share the warm up and cool down as she executed 4 x 2K and I managed 4 x 1 mile.  
 With the occasional vehicle trying to force us off the road onto snow covered verges on the narrow country lane the reps were a tad inconsistent at 7.16 7.05 7.13 and 7.22 but a solid session nevertheless.  Tomorrow will reveal the impact on the old legs compared to my normal speed session on the more forgiving track surface.
 Mind you we could have no complaints about the scenery....

                                                       (photo:  yorkshire.blogspot.com)

COMPETITIVE. NATURE OR NURTURE?

  The snow hit Ilkley earlier than I thought it would on Saturday.  It was around 1 p.m. I was on the ridge on the Middleton side of town and could see it sweep in from the west.  It drew a curtain over the moor on the opposite side of the valley and continued to envelop the town for the rest of the day.   It built up on the garden table until it reached 6" deep. A  bit more than I had expected.

 I thought that it would have disappeared by late afternoon on Sunday so I planned to leave my daily outing until then but that didn't happen.  I'm sure many of you switched your Sunday session to Saturday but I was too optimistic and perhaps too cautious not wanting to do a long run the day after a 5K time trial on Friday.

 In days of old when I was bold (!) I'd go up on the moor,  I would have frolicked  in the white stuff on the moor risking whatever was hidden under foot.  But that spirit of adventure has somewhat  disappeared  and I settled for a safe 5 miler on  a section of road just out of town.
 So no progression in terms of quantity last week maintaining the average of 42 but the considerable improvement recorded for the 5K trial bodes well for any races coming up.
COMPETITIVE?  NATURE OR NURTURE?

 If I had switched Saturday/Sundays I would have missed some excellent races featuring local Wharfedale
primary school children.   It was the under 11 girls race which started me thinking about the competitive aspect of our character.   We hear the phrases  "I'm very competitive" or the opposite, " I'm not competitive at all"  quite often. But is being competitive down to the genes we inherit or is it learn behaviour?
  Whilst the previous winner of under 11 girls races in this league held back on the first lap, well off the pace in about 6th position, out front a rival was determined to score a victory on this morning. She lead from the gun, resisting any challenge from behind.   With half a lap to go  she seemed to spy the league leader out of the corner of her eye,  rapidly closing from behind in an effort to continue her winning streak. But the contender was having none of it.  She kicked again from the front and once more opened up a gap of a few metres.
 Undeterred the closing girl came at her again with 100 metres to go.  I'm sure many watching expected at this point the girl who had lead throughout would buckle at last.  But no this was HER morning for victory and she was not going to give it up without a damn good fight!
  They turned the final corner and raced shoulder to shoulder through to the finishing funnel.  I think the majority were disappointed to see the race leader miss out by the thickness of a vest.  But our disappointment was nothing compared to the way she felt.  At the age ten or eleven she was already so hungry for  success.  Clearly very upset, several of us, including mum of course,  rushed over to console and congratulate her on the way she had given 100% from "gun to tape"  only to be beaten by inches.  But I'm not sure she was buying it....second was second. She had come to win!
 Nature or nurture?  Who knows; but certainly an inbedded trait at an early  age.
 I couldn't help but think about that Sydney Olympic 10K final. It was Gebrselassie  and Tergat all over again ......on a grass field in Wharfedale.
  I have read that whether learnt behaviour or natural, being competitve is an "undesirable" trai. It tends to "make people more unhappy than not".   Certainly this 10/11 year old was very unhappy.  What we have to learn in life is that  when we do compete we try to do our best but on some occasions doing our best is just not good enough to win. Nevertheless we should be proud of our efforts;  which is how I hope she will view the race in retrospect.
 There is one more  event in the league;   perhaps on that day her tears will turn to smiles of victory.

  

OPEN ATHLETICS .........BUT NO MEN THANK YOU

 In order to learn just how fit/unfit I was at the start of 2012 on January 5th I subjected myself to 12 and a half laps of the Nelson track in  25.31.  Since then with 4 weeks of pretty solid training (40, 42,43, 42) including weekly track sessions  the strength has gradually returned to the old legs and fortunately the weather has been generally kind enough not to limit the breathing.

 Time for another 5K time trial this week.  I probably would have done the ALEXANDRA  PARK  5K on Sunday but as previously mentioned men the event  (an Open Athletics event) is now closed to men!   Instead I kept recent routine of Friday as my "speed" day but opted for an out and back effort on the canal from Salterforth, near Barnoldswick.

With the wind absent for once,  a cloudless blue sky and bright February sunshine conditions  were pretty favourable but I was concerened how the lungs would cope with the zero degrees temperature. All being well   I was hoping for something around the 24 minutes mark.
  No problem as it turned out.  A 7.33 opening mile,  a 7.31 second mile finishing with a 7.17 plus .44 as I pushed on to  try to dip under 23!  Just missing to clock 23.06.  An improvement of 2 and a half minutes.  Satisfying reward for the last month's efforts.
 So the canal towpath proved a good venue, (only once being jumped at by a lead less dog!) and saved me a trip to and from Manchester. Oh, I forgot they don't allow men in their race anymore and I not prepared to
don a skort and a wig to prove point.
 Below is the stated aims of OPEN ATHLETICS.  Anyone else  smell a hint of hypocrisy .........
Welcome to Open Athletics
Open athletics is an organisation for the promotion and development of Lesbian Gay Bisexual and Transexual (LGBT) athletics in the broadest sense - including track and field, fell and trail running, and race walking.
We aim to be a forum and a network of individual LGBT athletes, groups and clubs across the UK - in Aberdeen, Berkshire, Brighton, Lancaster, London, Manchester, Midlands, North Wales, West Yorkshire.
Our broader objectives are to encourage open and active participation of the LGBT community in the sporting world and in the wider community and to remove homophobic barriers, contributing to individual sport development and to the development of communities through sport.
We welcome anybody who wants to join our forum - irrespective of their gender, sexual orientation, or athletic ability, who loves athletics or subscribes to our values.
       Think they might have to rewrite the bit that states irrespective of gender!

A RUN IN WITH GOOGLE CHROME......

Goodness knows how many times in my life I have used the expression, "if it's not broken, don't  mend it!"
Computer systems ,for example, that work perfectly well day after day and fulfill all that we need  from them.
 But then up pops that message again which suggests that perhaps Blogger's new dashboard interface would be better. You click on to have a look, knowing pretty well that it will be the one that you looked at some time ago and rejected.  Only now when you do you can't get back to your old trusted favourite.
 The message YOUR BROWSER IS NO LONGER SUPPORTED BY BLOGGER etc...
 Even now as I write this I do not have  100%  of the new version: hence not blogging this week. It all seems to be some kind of conspiracy to cajole us into using Google Chrome as our browser.  Looks like I'll have to install Chrome but it will probably with the new interface.  
 Many changes to systems etc are indeed improvements but so often I think changes are made just to give the designers in their offices something to do.
 One consequence is that the blogs I follow aren't coming through to me; so I hope all is well with you guys.
One thing that is not changing at the m,oment is the training routine which seems to be taking the same shape each week at the moment. So today, Friday,  it's time to ask the old legs to  respond with a few faster miles.
 With the snowy conditions coming in from the east  I should be OK for a track or canal speed session but the longer run on Sunday  might be  a white one.