LEEDS ABBEY DASH 2012 VIDEO

  Before today's training  run  I thought I'd have a look at the LEEDS ABBEY DASH (9.30 start) as it passed through the 5K turn point at Kirkstall Abbey on a cool but pleasantly sunny Yorkshire autumn morning. 
 If  you ran the race check out how you looked after 5K in this 9 mins video....

The WINDMILL 10K on the front at Lytham  last Sunday left me quite jaded and I only notched up 20 miles from Monday to Friday.  

Nevertheless, I was very keen to maintain the year's average and that meant tackling a 7 on the undulating Strid trail  yesterday followed by a solid half marathon training run this Sunday morning to reach 40 miles for the week.
  The run, from Rodley on the Leeds Liverpool canal took me into Leeds and back; turning at the point where  the canalside bars and restaurants were preparing for their Sunday lunch business.   Quite a nice spot; very cosmopolitan.
 The splits fpr the 13.1 miles show the customary   acceleration throughout the run as far as the puddle strewn towpath and Sunday morning walkers would allow.  A 9.33 first mile..........7.50 for the 13th mile........a comfortable 1:52 overall.  
 Just might be looking for a half for the New year.

NOSTALGIC RUN ...NORTH MANCHESTER

  My mother has done incredibly well to remain defiantly independent in her third storey flat at the age of 93.  But  in the last few months her health has sadly taken a turn for the worse and the decision was reluctantly made that she should stay in the Care Home where she is now on a permanent basis.
  So today  Pat and I  had the unenviable task of  starting to pack up her bits and pieces and prepare for the move.  
  I took a break from filling boxes with the accumulated paraphenalia acquired through the decades  to complete a 6 mile "nostalgia run" ; a chance to see how the area I was brought up in compared with my memories from  45 years ago when I ran the streets of Higher Blackley, Manchester.  A runner was a rare sight back then; not like now.
 The start of the run took me down a set of steps laid down over 50 years ago to facilitate access between the upper and lower estates on the hillside. A hillside we climbed every morning on the way to St. Clare's Primary School.  My mind went back to the morning when my school mates were talking about a new second TV channel which they had been watching called Granada.  They now had 2 TV channels! We didn't even have a television set.  Now I have one in almost every room in the house!  So, ner!
  I ran on and around the estate where I was lived  between the age 6 and 18.  A 1950s "new" estate which featured a circular road ; the scene of several informal "road races" we kids enjoyed as a form of street play.

  I ran on and came to the house where my mam and dad had brought the 4 of us in the '60s and '70s along with my "nana".  By chance I spoke to the lady who lives there now (with just her husband) and asked her, in jest, what had happened to the front lawn I had toiled over for so many years.  It had been paved over to provide a space for their car.  
  Few people had a car on the estate when we lived there. Everything on the estate seemed so much smaller than I remembered it.  Even the street  where we played "farmer, farmer, may I cross....."
appeared so much narrower.

  I ran on into Heaton Park and up the hill towards Heaton Hall. A hill I knew so well from Sunday afternoons spent doing solo hill reps in the summer under the guidance of my Sale Harriers coach, Alan Robertshaw.  Little did I think back then I would still be capable of running up that same hill  some 47 years later. 
                                                                   Only not so fast as I did then.

I ran on and passed the field behind the hall on which I  completed my reps, training for  steeplechase events, , dragging park benches into position to act as make do barriers; looking all the while for park rangers.

I ran passing the reservoir embankment, onto towards the Commonwealth Games croquet venue and turned down to the field where I  had my very first race, the Manchester Schools cross country championships of 1963; a race which earnt me a very unexpected place in the city team and started my whole running career off.
 I ran on, exiting the park and passed the site of Heaton Mills where I had worked for a summer as a teenager; despatching printed cloth all around the country.  The mill is no longer there. The land is occupied by a Sainsbury's car park.
 I ran on in bright warm, November sunshine, passed the old house again ,  back up through the estate, back up the "new" steps and back to the block of flats which features large on the North Manchester skyline.  

    A block of flats where my mam spent so many good years alone but is                        very unlikely to see again.   But she'll have a new place now  and when we've filled her room with the contents of some of the boxes we filled yesterday she'll hopefully regard it as her new home.

WINDMILL 10K race report

After a month's break it was back to racing last Sunday with a return to Lytham St. Annes, Lancashire for the WINDMILL 10K ; a Fylde Coast Running event.
 Yet another 10K you might be saying?  True. But,  as with Mo Farah at the moment,  I personally still find the event a suitable challenge for where I am after 49 years of competing.  
 I'm not inclined to pay up to £90 to "run" through rivers, crawl through tubes or fight my way through barbed wire!
No, the challenge this season was  to run even sub 7 minute pace for 6.2 miles , get back to under 43 minutes and put a brake on the downward trend in 10k times year on year.
 Unfortunately, 4 of the other 5 races in 2012 over the distance have made that task impossible.  Platt Fields was waterlogged, Boggart Chase included half a dozen stiff climbs,  Stanley Park was a maze of twists and turns, Tholthorpe was hot and hilly.  The first attempt at Salford was too soon; I lacked the fitness.
 But  not having dipped much below 40 m.p.w since July hopes were high for a good performance on this  flat coastal run with few twists and turns; just as long as the wind behaved!  And with 700 entered there should be competitive company all the way around.
 As I warmed up I met former training mate Ilkley's Eddie Irving whose online entry had apparently failed;  he took up my suggestion to "run around with me".  Capable of sub 38 as an M55 it would be a tempo run for him.  He ran under 50 mins for 10 mile at his best.
 Being Remembrance Sunday we stood for the customary 2 minutes before heading south along the promenade past the Lytham windmill.  We covered the first "garmin"  mile in 6.54 ; bang on target.  Turning back and heading north as usual we started to chase down several clearly too fast out of the blocks for comfort going  through 2 miles in 6.46. The video shows I was 63rd at this point.
 What wind there was now  taking a bit of a toll on those in front and we continued to go overtake. I don't know how Eddie normally races but I hoped that he was enjoying  the thrill of the chase as much as I was.  Miles of 6.57 and 6.55 followed.  A sub 43 clocking looked certain as long as the wheels could stay on!  Which they did; a fifth mile in 6.45. 

 We were back on the promenade now with a warming sun on our backs,  the breeze pushing us from behind and  some welcome support from dozens of spectators.   We continued to overtake as we hit the 6 mile point in 6.47.    Eddie pulls out at this point as I mount  a  final charge over the last 0.26 (?) in 1.39 to bring me home in 42.43.  A season's 10K PB and 25 seconds faster than last year; so very pleasing.
 The splits then at 6.54   6.46   6.57   6.55   6.45 and 6.47 were much as I would normally run so I'm not sure that having Eddie present made a difference but who knows?   Certainly going through more than a dozen runners who fail to maintain the pace over the second 5K is now becoming the norm as I eventually went through to 46th.
 The category win proved elusive as usual; finishing 2nd of 15 to the superbly consistent Wesham runner, ALAN HUDSON.  But perhaps THE run of the day was that of M65 JOHN MORRIS (Wolverhampton) who ran a fantastic 40.12.  Hardly surprising to see that he  tops this UK's 10K rankings with a January time in Paris of 38.32 when he was younger.........66!! Phenomenal!

 Pat's  video clearly shows how Wakefield's PAUL LOCKWOOD (31:38) dominated the race straight from the "gun" and was never threatened with FCR's Autumn Breaker 10K winner, IAN GRIME (Newham) second (33:25).  
 Blackpool's BEV WRIGHT is well used to winning her vets F50 category but may well have been surprised to win overall in 41:30.   Perhaps her young rivals were racing on the country.
 So all in all a pleasing day at the seaside.  A  fine,  enjoyable, autumn day and one for which the wind was not too unkind.   Rare for the Fylde coast.  A 147th 10K which for once went to plan and the challenge of consistent sub 7 mins pace was faced and overcome.

  

WINDMILL 10K VIDEO

553 finished the WINDMILL 10K last Sunday which started and finished on the promenade at Lytham St Annes on a fine autumn morning.  Pleased to record a season's P.B. of 42.43.  Video here......

CALL THAT A SPEED SESSION!

 Sadly, but not unexpectedly, my dear 93 year old mother is no longer able to look after herself and is now in a North Manchester Care Home. Pat and I visited her this morning and I went on to do this week's "speed" session at the Sports City  outdoor track, adjacent to the Etihad stadium; the Commonwealth stadium which,  of course,  became the home of Manchester City F.C.
  Perhaps not the ideal venue for a Manchester United supporter but needs must.
          I say "speed" session but it's all relative isn't it? 
I could simply describe today's SPEED SESSION and I'm sure many would read it and raise one if not both eyebrows, thinking " Call that a speed session?" But scoff ye not!! Wait 'til you're 63!
 Back in the '80s when I was running marathons at well under 6 minute pace, many ,many steady miles would have been completed at between 7 and 7.30.  Mile reps would have been nearer to 5.
Nowadays "speed sessions"  have to relate to recent 5k race times of 21 mins or 10ks this year  between 43 and 44 minutes.  
 So what was "steady" pace back then constitutes "race pace" today and sets the target for the track sessions.
It's a bit to tough to accept the slowdown but it has to be accepted I suppose as part of the ageing process.  I think without the track sessions  race times would deteriorate even more.

 I wasn't sure what to expect for the lunchtime session.  At Nelson there would only be me; would the Sports City track be any different?  Well, the indoor facility was being made use of by a dozen or so including Olympic pole vaulter HOLLY BLEASDALE; but only one runner came through to join me outside.
 I was concerned that I would be getting in his way executing my 5 x 1K rep session; but  his coach had him do a couple of 300s and off they went, saying they would be back for more tonight! Strange.
 Running solo then and with a cool, autumnal wind swirling around the arena,  inevitably I was just short of  target 10K pace at 4.20 and had to be content with reps of 4.30  4.32  4.31  4.29  4.25 off a 2 minute interval.
 Times which might NOT look speedy to many; but certainly hard enough for me!

 As I walked back through the indoor track facility to the changing rooms I broke off to jog one lap of the 2oo track; thinking it might be useful on days when the snows come.  
 But might have to think again; I hadn't realised how much of a camber there is, even in lane one, on the track's bends.   A real injury concern.  

REACTING TO NYC MARATHON CANCELLATION

  The cancellation of the NEW YORK marathon was hardly a surprise was it? What was unexpected was how late the decision was made with thousands of the 20,000 overseas runners already in New York or on the way.  Many had even queued for hours to register and be given their race "bib".   Less than 48 hours before they were to start the 2012 IMG New York City Marathon, thousands of runners on Friday received news the race was cancelled.  It was the lateness of the decision that seemed to be the main complaint as,  of course,  the majority recognised their disappointment and inconvenience was little compared to the suffering of New Yorkers  as the hurricane struck. The marathon became a source of controversy  when Mayor Michael Bloomberg decided to go forward with the race, which was scheduled despite massive devastation from Hurricane Sandy. Anti-marathon sentiment grew as the race approached and that opposition ultimately prevailed it would appear.

It reminded me of a trip Pat and I made with a group of runners out to Spain for the MALAGA marathon in the '80s.  There were whispers about a possible cancellation,  due to traffic issues,  on the journey out and this was confirmed shortly after we arrived.  I don't recall the disappointed being personally too immense; probably because I was tending to run several marathons per year at that time.  So one less was no big deal. But a few in the party were somewhat  annoyed and vowed to run the route whatever on the Sunday morning.  
 In much the same way as thousands of runners flooded into Central Park as soon as it was opened ....

The following ,giving more detail about the NYC marathon cancellation is from  RUNNERS WORLD U.S. ...................

The day after the 2012 New York City Marathon was cancelled, runners were still processing the unprecedented news and trying to figure out their next steps regarding running and relief efforts.

Central Park, which had been closed since October 28, reopened Saturday morning at 8. Runners immediately flooded the 6-mile perimeter road as well as the reservoir path and bridle path. Large groups of international runners, who make up close to half of the race's field, ran together in national colours. Many runners had on the race numbers they would have worn on Sunday.

The marathon's finish line structure remained in place, but bleachers, flags and sponsor placards along the marathon's last quarter-mile were removed by mid Saturday morning. The large tent that had been the pre-race media center adjoining the finish was converted into a base of operations for workers deconstructing race-related structures.

Registrants did not receive official notice of the race's cancellation until just before noon Saturday, via an e-mail from the New York Road Runners. The notice contained no information on compensation for registrants because of the cancellation. At Friday evening's press conference, NYRR CEO Mary Wittenberg said that 2012 registrants will be given automatic entry into next year's marathon or the NYC Half, a half-marathon in March. It remains unclear whether this year's registrants will be required to pay the full entry fees for those events.

An 11 a.m. meeting for elite athletes did not clarify whether the race would pay the runners' full appearance fees.

"The meeting didn't give many details," Ryan Vail told Runner's World. "They are giving themselves a week to try to put together funds to pay us something. They did not say what percentage. The meeting talked about the Fukuoka Marathon and their efforts to compensate us." Japan's Fukuoka Marathon, scheduled for December 2, is a likely replacement race for men in the elite field. The women-only Yokohoma Marathon in Japan on November 18 is being discussed as an option for the elite women.

The mood Saturday afternoon at the Health and Fitness Expo at the Jacob Javits Center was surprisingly upbeat. Crowds of runners, albeit smaller crowds than usual, milled around clutching plastic gear check bags, mugging for photos, and munching free samples of SunChips.

Half-price race gear in the sprawling Asics section may have contributed to the positive vibe—lines 40 deep formed as runners snatched up discounted jackets, gloves, and bags emblazoned with the NYC Marathon logo.Meantime, a voice echoed over the expo's PA system: "The 2012 ING New York City Marathon has been cancelled."

I'm sure many were just pleased that they could at least enjoy a break in New York in much the same way as Pat and I did in Malaga; although I must say that Torromelinos would not have been our holiday destination of choice.

BRINGING THE SEASON TO A CLOSE......1987

Many of you active runners are no doubt starting out on a cross country season with local league races  followed by  county, regional and perhaps the National. That's certainly how I started out as a youngster in the '60s.   But of course it's not only only way to shape a year's running.
   Having raced the National in Roundhay Park, Leeds in March 1982 for Bingley Harriers  I virtually hung up my spikes for the rest of the decade.  No sooner had I washed the mud off my legs than I changed focus and by the end of October had run 5 marathons, the best being the 2:29 London in the April and finishing the season at the end of October with 6th in the Leeds (2:32.07).  Well due for a rest!!
So this became the new shape of the running year. My fresh  focus took me to Valley Striders, a "marathon mad"  club and I would tend to find a key autumn race to target and finish off the season. Several years I didn't race again until the Ribble Valley 10k which served as a chance to see how fit I was after ticking over in November and December.

 Looking back 25 YEARS AGO to this week 1987 then that  year followed that pattern and the LEEDS HALF MARATHON would mark the end of the racing season on October 24th.  It would also be the 10th and final event in the Leeds Grand Prix but as long as I finished that title was already pretty secure.
 Most of the Leeds G.P. events were fairly short and not having run  a half since the Brass Monkey in January  I decided to race the NIDD VALLEY HALF , 3 weeks before the Leeds on October 4.
On a tough undulating course to the west of Harrogate, the local club gave us Valley Striders a firm reminder that they could run distance as well as us and put 5 in the first 11.  BEN GRANT (3) JEFF HUTTON (4) KEN MOORE(6) TIM INGLEHEARN (10) BRIAN MILLER (11).  I was sandwiched between them in 7th in 73.48.
 3 weeks later the forces of VALLEY STRIDERS would be split for the half and the full marathon.
I seem to recall that we all set off together and I had to respectfully remind my full distance club  mates that they were doing twice the distance as they kept pace with us for the first couple of miles. "Slow down ....you're embarrassing us!!  They did...but not much.

 It's interesting  how the 2 events were reported on the Monday.  Granville Beckett in the Leeds Yorkshire Post quite rightly focussed on the full marathon and described how KEITH CLUDERAY (V.S.) had clawed back the lead of friend and clubmate TERRY BEAN  to win in 2:25.17. with fellow striders MARTIN HOPSON (5)  and STEVE THIIRKELL (7). 4 Striders in the first 7.
 Keith, the winner, was almost apologetic afterwards saying he had beaten "a better runner"!  The pic shows that runner up Terry Bean iwas just happy that it was teammate who beat him. 
 In contrast, Granville writing as "JIM DALTON" in the Bradford Telegraph & Argus highlighted the half marathon win of BINGLEY'S ROY BAILEY IN 66.15.
 I narrowly missed the podium with 4th place in 71.25.  It was just a minute slower than the much faster BRASS MONKEY course (also 4th) and  was a fairly satisfactory end to the season on October 25th 1987.
  25 races with 18 top 10 placings BUT no race win.  However, the first place in the Leeds Grand Prix was excellent compensation and was a good reward for a very consistent season.

THAT WAS THE WEEK THAT WAS..

  I must confess that I hadn't planned for this week's running,   brought to a close today , to be one of the most active of the year.  48 miles logged and they couldn't really have been covered over much more varied northern terrain;  in Cumbria, West Yorkshire, North Yorkshire and Lancashire.

  MONDAY couldn't quite match Sunday's magnificent weather in the Lake District with such high unseasonal temperatures.  The old body was calling for a just a short run and I decided on a loop from Troutbeck taking in the DUBBS ROAD trail, repeating part of the Sunday run.
 The trail past the reservoir is deceptively steep and becomes quite rugged under foot.  I am happy to start the week with  the 5 MILES. 

But the run proves  tougher than anticipated and hardly an "easy day".

 TUESDAY'S run along the Windermere lakeshore is one I would thoroughly recommend, particularly since the path improvements by the National Trust.  
 Described more fully in a previous post this week, the trail is now fast and firm under foot all the way up to Wray Castle; with work  ongoing at present to create a nice loop around the castle grounds which make the run 6.5 to 7 miles depending on neat to the ferry terminal the run starts.  6.6 MILES.
  After several day's of trail running with the pace rarely going much below 9 mins due to the undulations and terrain, I felt it was time to hit the tarmac!

 WEDNESDAY. The classic Ilkley to A59 out and back run via Nesfield with  views of Ilkley moor starting out and views down Wharfedale as the run unwinds on the fairly quiet country lanes.  Better pace of course and that was what was needed.

THURSDAY.  Having put 45 miles in over the last 7 days, many of them tougher than normal running in the Lakes  it was tired for an easy day.  A retreat to the local playing fields for a very easy 3.4 mile jog.

FRIDAY.  Track day. Seedhill. A session of two halves.  Back straight ,  wind behind, sun on the face nice and comfortable.  Home straight,  into chilling north easterly
very uncomfortable!  4 x mile.
10k pace would have been good but  not achieved. At least they were all under 8 mins pace.  AS usual, the session proves  there is NO faster place to achieve pace better than the tartan track.

SATURDAY.  I decided to the "2 RES RUN" of Swinsty and Fewston in reverse. Readers who also do this run may be pleased to know that the stretch from the main Fewston car park to Blubberhouses is now undergoing improvement by Yorkshire Water.  More work which may upset those who like their running to be rugged under foot and muddy in places.  I shall look forward to the path reopening and seeing the fruits of their labours.

SUNDAY.  Back on the STRID WOODS trail on the Bolton Abbey grounds.  The Halloween Pumpkin Trail  has attracted the families who are seemingly not deterred by late morning cool, damp conditions.  But it's clear that many of the bedraggled youngsters have lost count of the orange pumpkin pictures pinned to trees along the riverside trail and would rather be warm and cosy watching CBBC at home.  "Are we nearly there" being heard more than once.
It was a slow fairly labourious jog today but it was  a case of persevering and sticking to the plan for the day.  The 7.5 miles of undulating trail brought the week's total to 48.  The second biggest week of the year.
  All in all a good week.  Great scenery most days but very frustrating changeable weather, making choice of kit for the runs difficult.  A track session, a longish run, plenty of undulating trail and one easy day.
 One week in which the pieces of the jigsaw DID fit nicely together.
 I hope YOUR week went equally well.  Now to think about NEXT week...
  

Cruising along the Windermere trail

How much would you pay NOT to have to swim across lake Windermere?  

Why would you want to swim across Lake Windermere?  

To have a run along lake shore on the other side of course!  But is the run worth it as it costs £8.60 return on the Windermere to Far Sawrey ferry?

 We had expected to pay £4.00 each way but apparently the "area manager" decided to put the price up to £4.30 as a final leaving gesture! 
  No doubt to annoy the ticket collector who would then have to find giving change to motorists. cyclists and pedestrians a lot more diffciult.
 Pedestrians pay 50p single.

 The crossing is a mere .2931 miles. 

So by my reckoning a ferry from Bowness On Windermere to London at the same rate would set you back £3684!

 But anyway was the run worth it?  

      Well, of course it was!!

The trail along Lake Windermere up to Wray Castle is quite popular with walkers, mountain bikers and runners as it provides a magnificent view of the lake and all its traffic, the islands and of course the surrounding hills.  

 Tuesday's  weather wasn't quite what it was on Sunday but unlike most of the rest of the country which was covered in mist and fog, sufficiently clear so as not to obscure the great views.  
Just a trace of low cloud covering the tops of the Troutbeck Hills and Wansfell.


Some tourists may have been put off by the state of the trail in the first undulating mile or so 

but thanks to ongoing work carried out on behalf of the National Trust,  the 3.5 miles up to and now around Wray Castle are far safer and less arduous for all.

Particularly safer at this time of year when autumn leaves cover the trail and would in the past have covered up  multiple hazards.

Again, as with the stone slabs on Ilkley Moor, I'm sure there have been objections, but I
would imagine  the majority of "tourists" are in favour.

Of course, a visit to the so called castle would have to wait for another day. I say "so called" as I read that it's not a "real" castle ; more of a "folly".  A private house built in 1840 for a retired Liverpool surgeon. Apparently, his wife, whose money contributed to the cost of the build, took one look at the house and refused to live in it!

So the next time you are in the lake District check out this 7 mile trail run to Wray castle and back.

But don't forget your £8.60 or you'll have to ditch your car and swim across!

Windermere sunset

                                        RELAX..............JUST FOR A MINUTE!

EASY ON A SUPERB SUNDAY MORNING

 Just back from a couple of days in the Lake District which began with a great trail and road run from STAVELEY over to TROUTBECK via High Borrans on a fabulous autumn day with summer temperatures. As usual I was overdressed as I didn't expect the temperature to be so unseasonal but even so I didn't expect to meet a topless (male) runner coming over the fells!  

                                  TRAIL FROM STAVELEY TO HIGH BORRANS
It always great to sample a new route and this moderately challenging run didn't disappoint; certainly  when it came to the splendid views on the way. But of course the near cloudless sky and bright sunshine  added much to the enjoyment  of the 7.5 mile trek.  
 Patience required with the many gates on the route but they did provide some good photo opportunities on this relaxed Sunday run.   

                                                       BORRANS RESERVOIR

                                                             DUBBS RESERVOIR

                                               VIEW OVER LAKE WINDERMERE

                                                           TROUTBECK VALLEY

                                          THE "TONGUE" TROUTBECK VALLEY

                                                     GREAT END TO THE  WEEK!

10K races should be K distance marked!

The weighing scales I have by the shower are set to stones and lbs. I regularly see I am about 10 stone.  My garmin is set to miles. I monitor my training in miles per week and per year.  Thats' my choice.

 When I was younger, the change in my pocket was "tanners" (six old p..2.5 new p)  3 penny bits,  a "shilling" 5 new P. A guinea was 21 old shilling. But now of course there's no choice: money went metric.

 I still think that sugar comes in 2lb bags.  But times change....

  And so of course did many race distances as the 10k distance grew in popularity from the early '80s.

For example, the Salford 7 became the Salford 10K. Yet  for many years the distance markers remained imperial, in miles, until changed a couple of years ago. Nagging sometimes works!

 It's now 2012 ; yet still some race organisers seem to insist on putting race distance markers denoting MILES when the distance is METRIC! 

 Now you might say it's just "old farts" of my generation but that's not always the case.  The Lancaster 5K series races were mile marked  and the race organiser appeared  to be half my age! Last Sunday's Fylde Coast Running event , the Autumn Breaker 10K was mile marked but then again  Ron Mc A. is about my age!  Still no excuse in my opinion.

 I feel it very frustrating and puzzling but have come to expect it happening. 

 I don't know about you,  but personally I find dividing by 10 to be so much easier than dividing by 6.2!

E.G.  I want to run 40 minutes for a 10K......4 minutes per kilometre.  Mile pace...look it up!

         I want to run  43 minutes for a 10K....4.3 minutes...4mins 18 seconds per K. Mile pace...look it up!

         I want to run  50 minutes for 10K.......5 minutes per kilometre.  Mile pace....oh I give up!!

I think you get the point.  But how come so many race organisers don't?!

  I posed the question on my facebook page and an overwhelming 80% felt that 10Ks should be K marked NOT mile marked. (That was Steve, Tim, Mary W., and me) whilst 20% (Bill Fox ) was a staunch imperialist!     OK not exactly a massive sample but conclusive ,don't you think?

 If YOU think 5K and 10K races should be K marked NOT mile marked please add a comment on this blog or my facebook page and if you run a metric race which is not K marked have a bit of a nag with the race organiser.  

                   You'll find him at the refreshments stall trying to pay a "tanner" for a cup of tea.

 

AUTUMN BREAKER 10K 2012

There were 3 10Ks on the menu for yesterday. 2 to the west in Lancashire, the AUTUMN BREAKER 10K and the LEA TOWN 10K and 1 to the east, the WISTOW 10K from Selby.
 The Selby event looked  attractive but would have involved me struggling along at 7 mins 10k pace along country which I'd previously raced down at 5.40 mins marathon pace. Could have coped with that but glad I didn't support it as the only vets age grouops appear to have been M/F 40 and M/F 50 according  to the results. Surely not?
 In the end it came down to where I could get a shower before journeying down the M61 to see my fragile mum in Manchester. So I opted for the AUTUMN BREAKER 10K.  A repeat of last year's Spring event;
2 convoluted laps of a busy Sunday morning in Stanley Park, starting and finishing on the track. 10.30 start.
A Fylde Coast Running event.
 171 turned out for the race on a beautiful, sunny autumn morning.  A wide range of ability from the winner IAN GRIME  (Newham & Essex Beagles) winning unchallenged in 33.21 to the last lady in 78.46.
As she set out on her second lap, the first lady, who had also travelled over from Yorkshire, SUE BROWN of BAILDON had already completed her 2, in 37.12,  7th overall.
With one and half laps of the track to start my first mile was a tad faster than normal, 6.52, followed by a 7.01 and a 7.14.  The video shows I was around the 50th position at the end of the first lap but as is now fairly customary my ability to maintain the  pace means there are plenty of slowing younger runners to target.
 Second lap miles of 6.54, 7.00 bring me through to 43rd position. I pass two more runners but lose that gain as I go slightly off course (despite a clear sign) and it needs an unwelcome surge to pass them again before we hit the track. 6th mile in 7.04.
              I refer to mile spilts as this once more this 10 kilometre event was MILE marked!!
 I fully expect my young "rivals" to charge past on the track but I pleasingly manage to pull away to finish in 43.38.   2nd M60, well beaten as usual by ARNOLD MELLING who ran exceedingly well for 40.06 (18t) overall.
 So 146th 10K and another solid run at a reasonable consistent pace throughout.  I seem to be plateauing at the moment which is perhaps good as at 63 I should perhaps be getting gradually slower.   But then I think about the course today. The twists and turns, the puddles we had to run through.  That fast 4th mile when I was actually running shoulder to shoulder with another runner rather than battling through solo. 
                                Perhaps a sub 43 is possible again, who knows.
Pat was out on this sunny morning with camera.  

http://www.youtube.com/watch?v=wbf-DWignEA

Stepping out on Ilkley Moor

Well that was some weekend for fine weather,wasn't it; two runs in, both of which did much for the confidence at this time of year with some targets still to achieve.  A 12 miler on the canal in 1.39, with the last 5 miles well under 8 mins pace following a solid tempo run was especially pleasing.  A 5 minute neagative split  and faster than the equivalent run this time last year.
 Perhaps I am halting the advance of  age...for the moment at least.
Having started this week with a very easy 3 to recover from Sunday;  today Tuesday it was time a run "up the moor"

 I first started running on ILKLEY MOOR, aka Rombalds Moor,when I came over to Yorkshire from Manchester in 1969.  A circuit from Guiseley taking in the moor was a regular Sunday morning training session. Races tended to be on Saturday afternoons  in those days.
 The majority of the paths up there at that time were very narrow; we would run single file for many of the 15 or so miles. With the passage of time, time which has seen a large increase in the numbers walking , running and even mountain biking up ont' moor, the paths have become more and more eroded. As erosion occurs and bogs form, so we have tended , naturally, to skirt around the boggy bits and as a consequence the bogs gets wider and wider. In many places there is a danger of sinking thigh deep into clawing, black peat.
 The Bradford Countryside Service  solution has been the importation of mill flagstones from Accrington and ,using helicopters,  deposit them for laying down later. Regular readers will know that I have previously posted about this practice.
 Recent letters in the Ilkley Gazette have referred to more work going on up there. Some are in favour but it would seem that "purists" prefer to walk or run with that constant danger of sinking up to two feet.  So with the sun high in the sky I made a rare excursion to see for myself what the "fuss" was about.
 I was pleased to discover that one notorious short section had been addressed.  I called it the "red bog".
Only 100 metres or so but a stretch that could spoil on a great run on a summer night and ruin many a pair of socks in a matter of a minute.  Deep, very soft, red goo! Gone!
 Carrying on up the main trail to the masts at Whetstone Gate and then swinging left to the trig point I found the flag stones laid in the last couple of years have been existed even further; to the trig point and beyond.
Hardly surprising that a letter debate is ongoing in the local press.
 Personally it suits me as I like to keep the pace safe and steady and not get bogged down. Whilst getting well away from traffic and enjoying superb views of Wharfedale and Airedale. But I can see why  many walkers  are upset about the so called improvements.
 But surely even the purists of purists would admit that certain pathways were becoming impassable.
But they haven't finished yet. I came across more flagstones ready to be laid.......

TIME FOR A.C.T.S.

Many of the RUNNING QUOTES which are sent by email from RUNNERS WORLD U.S. each morning of the week are
immediately deleted.  But on occasions a quote comes in which is mildly thought provoking. This was from KARA GOUCHER (see below) was particularly interesting as it echoes greatly my philosophy ref. running training and racing.
Whilst competitive runners must train hard to achieve a given aim and evaluate success or failure in that quest,
the pursuit of that goal and the actual race itself should have intrinsic value and be enjoyed whilst being undertaken.
 She states,
      "DO THE WORK
       DO  THE ANALYSIS
       BUT  FEEL YOUR RUN
       FEEL YOUR RACE
       FEEL THE JOY THAT IS RUNNING!" 
Kara Goucher, born July 9 1978 is an American long distance runner. She was 10,000 metres bronze medallist at the 2007 World Championships and represented U.S.A. in the 2008 Beijing Olympics.  She was 3rd in Boston marathon (her debut)
  I recall repeatedly stressing to my school teams as a teacher that getting their names in the paper, the plaudits of the classmates, their medals were all well and good ; but their running now at school and later in life should be as enjoyable as possible.  
                So extrinsic rewards fine but intrinsic value paramount.
 TIME FOR A.C.T.S. !
For myself, at this stage of 2012, 3/4 of the year having gone, Kara Goucher's  quote prompted me to just think about how things had been going and what I still had to achieve.
(A)PPLICATION.......I think I have applied myself pretty well,all things considered. (My age! and the number of years I've been "at it".  I set myself the target of averaging 40 miles per week.  I'm on 39+.  I have only missed one day of running this year and  most weeks I've managed a speed session of some sort.  How about you?
(C)OMPETITION....I generally like to race about 20 times in the year.  A delayed start (first race March 11th) but have now added 13 races to the grand total.  Nothing longer than 10K though so
perhaps look to getting a one or two 10 mile races before the end of the year.
How's your race programme?  Too few, just right or too many?
(T)IMES.......always difficult to assess. Even running the same race we expereince different weather etc.  The books suggest at 63 I MUST be slowing down but at least I've clocked a faster 5k this year (20.59) and my recent BOGGART CHASE was faster than 2011 so perhaps I'll settle for plateauing!   How are your times looking?
(S)URROUNDINGS...I think introducing a bit of variety in our training is a key to keeping things a bit fresh,  preventing boredom and maintaining the intrinsic enjoyment.  So changing the surroundings occasionally is important.  OK we all have our favourite runs and settings but I like to drive out and frequently explore new surroundings and race where I haven't previously.  Sometimes the result is good sometimes not so good but if you don't try....
                                Are you in a training rut?  
                 Time to make some changes?  
                    New places?  new races?
  
  

Right training ....wrong order?!

 Many MORECAMBE & WISE Christmas Show sketches have been memorable and repeated so many times. But show  which particularly outstanding  was the one featuring pianist, conductor and composer ANDRE PREVIN and his frustration with Eric Morecambe's attempt to play Grieg's piano Concerto.
http://www.youtube.com/watch?v=-zHBN45fbo8     ( A 1 MINUTE VIDEO)

A classic.....I AM playing all the RIGHT notes...not necessarily in the right order!

A bit like that with the week of training which ended today.  A couple of easy days on the grass,  some good  undulating trail runs, a 4x mile track session and a tough, VERY hilly road run.  43 miles in total. The problem being that I set myself the task of completing the hilly road run today the day after the track session.
A tough ask as it turned out.  It was a run I should have done midweek,last Wednesday. So why do it?
 I felt I needed a run around the 10 mile mark but not as flat as I often choose. I think I've been shying away from the hills too often lately.  Unfortunately in an attempt to avoid traffic and massed Sunday cyclists I tackle  a rouite that I used to use often in the @80s when doing runs over 20 mile.

  Starting from the hamlet of STORITHS high above the River Wharfe near Bolton Abbey.
 But I was only in my 30s then;  at 63 the hills felt somewhat steeper.  A cyclist did appear on my back at the  9 mile point and I thought
"Great I'll have some company: some one to drag me up the last half a mile very steep incline"
              But he peeled off to the right.

"Don't you fancy the hill then?!
 " No ,******* chance. I'm going for a tea at the Cavendish"
         So I'll battled on alone. Nose to the tarmac.
But  I survived.  No calf strains, no hamstring problems.  9.5 very hard miles.
          A good exercise but the wrong day.  
          Not after yesterday's  track session!

TRACK SESSION.....DON'T DO INTERVALS!!

 According to the book" I should have looked to do a speed session last weekend.  But quite rightly the club did NOT need me to make up numbers in a 6 man "E" team for that Northern relay and so I planned a session on Seedhill track Nelson,  only to find it being used by dozens of young Pendle cyclists.  So no track session last weekend.
 Today, Saturday, I didn't risk Nelson running track being similarly "out of bounds" to runners,  heading east to use the LEEDS MET UNIV CARNEGIE track  instead.  I timed the visit so as not to clash with two known training groups and thought I would have the track to myself but was pleased to see IAN LEGGE of WETHERBY RUNNERS appear with a dozen or more young boys and girls and expertly put them through their paces.  It was interesting to see how after a joint warm up they split into groups all ably orchestrated by the head coach.
 Conditions as usual up there were less than favourable.  We all battled against a strong westerly on a cool autumn morning; but of course it would only get worse, won't it? At least it was dry.
 Again according to "the book"  we should be doing race pace in a speed session for 10% of our weekly mileage. As I'm doing average 40 miles per week with just one speed session my total track session had to involve 4 miles of effort; so I opted today for the classic  4 x 1 mile REP session;  the INTERVAL  (that's the easy bit between the hard bit) recovery being 3 minutes.
 I'm being a tad pedantic, because I was asked was I "DOING INTERVALS?"  I just replied ,"mile reps"
 Call me pedantic, but I still feel the need to correct runners who say they have been "DOING INTERVALS".
  If you go a football match,  the bit in the middle when the players go off and the action stops is the HALF TIME INTERVAL. When we go to the theatre for say a 3 act play the two INTERVALS are the bits when the actors leave the stage and we go for a drink in the bar.  The interval is the time when there's NO ACTION.
               So why do runners say they have been to the track  to "DO INTERVALS"!!
  If the interval is the recovery between efforts, "doing intervals" is a pretty easy session, isn't it?  .
 It just another of those phrases "the book"  uses which seem to defy commonsense  but we somehow tolerate.
  But what do I know.....???  In conclusion  I would say YES .... DO AN INTERVAL SESSION..........BUT DON'T SAY "I'VE BEEN DOING  INTERVALS"........just to make an old man happy.
 Anyway, I digress!  "The book" would suggest given recent 10K times (43/44) I should be able to knock out 4 miles efforts around the 7.00 mark (43.30).  But as I repeatedly seem to write the FURTHER I go the FASTER I get!
 I toil around the first two reps battlling against the wind in 7.27 and 7.22.  But on the last 3rd rep I passed by Ian's runners doing a 600 and trying to hold on to them  I end up with 6.59! and conclude again solo with 7.02.
 So that was today.  A good solid track session on a distinctly cooler, windy day but  at least dry at the end of week which began with a month's rain in just 24 hours and brought misery to many places in North Yorks and the North east particularly.
                                        Back to rain for tomorrow, I suspect.