BOGGART CHASE 10K.....VIDEOS PART 1 & 2 NOW UP on youtube

Eager to please as always, Pat  was behind the wee camera for over 20 minutes on Sunday morning.  To edit to the maximum 10 minutes which YOUTUBE permit would have meant editing out how competitors throughout the field coped with the one small and two large laps of the Boggart Hole Clough park race.
So I've edited the clips into 2. PART ONE....the laps around the track (1K) and the first small lap.
PART TWO......after lap2 and the finish. 
 As described previously  the roller coaster race involves several stiff ascents (see also yesterday's elevation off garmin) and of course the 10K distance.  
 It would appear that mature gentlemen like Mike Cunningham (1st M65) and myself may struggle for speed out of the blocks, finding ourselves, in this case, way back towards 60th place after 1K but  our basic conditioning and  speed endurance sees us come through well in the last 25% of the race.
 In this case we overtook 9 younger runners on the last arduous lap,  (What happened, Richard!!) with me eventually getting through to 42nd woth Mike 43rd.
 Mike was on my shoulder at 9K and I had to dig deep, recording a 4.11 last K to beat the M65.  However, the video shows that M35 STEVE SCOTT (Manchester Frontrunners) was not going to let a shuffling grey haired old "g*t" get the better of him.  Pat doesn't pan to shows his "bolt" to the finishing line  but .... I hit the tartan track a full 10 metres ahead of him but despite much encouragement from behind camera he lifts himself for one last majestic sprint and roasts me over the last 60 metres! Oh, to be young.  
  So many struggled with the hills. At Platt Fields 10K many struggled in the heat.
  I can't help but wonder whether many club runners are relying on the "sessions" they do, say Tuesdays and Thursdays at "the club" and are not backing this speedwork up with  what is really the easier part of training ....just GOING FOR A STEADY RUN!" 
 Runs of up to 12 miles which build the strength I would suggest to cope with tough 10ks like Sunday.
 I was asked by one runner what I would do  on the Monday after a race like this.
I said  back 25 years I would generally do two easy short runs, but now I would just do a flat run on grass of 4 miles, at least 2 minutes slower than race pace.  Easy pace, hard work but beneficial.
 He would feel "guilty" doing that.  I asked him what would he do instead? "Nothing ", he replied.

   Hope you enjoy the videos ....don't get too many crumbs from y' butties on y' keyboard!

                                                 BOGGART CHASE 10K   PART ONE....

   BOGGART CHASE 10K PART TWO........

 

BOGGART CHASE 10K ....SLOWEST EVER BUT REASSURING

I don't really like entering races too far in advance.  At my age I never know how I'll feel one day to the next, never mind months ahead.   But when I looked at the MANCHESTER PARKS GRAND PRIX series it looked like excellent value for money at just £15 for 5 races and it wouldn't matter much if I had to miss the odd event.  Such good value that , similar to others, I phoned Brenda Bradshaw, the coordinator, to verify the price!
 Of course. the aim was to run all 5 events and enjoy that sense of achievement in staying fit enough to complete a programme of races starting in  May and finishing in mid September.   As it turns out today's last event, THE BOGGART CHASE 10K,  is a "done deal" as they say in terms of my M60 age category.  Even if M60 leader, FRANCIS DAY (EASTCHESHIRE) doesn't run,  he has 12 points to my 8. There is only 3 points for a win; so I am resigned to second place whatever.
 But of more significance  is how the breathing can cope with both the distance and the roller coaster course.
Last Sunday  in the gales I was forced to abort  the run and managed just 4.5 miles.   Monday and Tuesday were little better. Whilst things have improved through the week ( I managed the  2 res run in just over the hour midweek)  I haven't been anywhere near  race pace since a week last Friday.
 I think Pat could sense my apprehension as  there was little conversation  during the hour journey over to North Manchester  for the 11.15 a.m. start.  At least  the weather would be kind to us after last year's drenching  as the mists of Yorkshire cleared as we made our way into bright Lancashiresunshine.
 Walking over to pick my number up, I see and chat to Mr. Day so there will be no category prize today, I think.  Whilst we are chatting old friend Malcom Warburton comes and hands me a result sheet from April 1964  which is very, very interesting and one which I will come back to later in the week.
 11.15 a.m. A small field of 110 runners assemble on the track.  The race starts with 2 and a half laps before exiting onto the roller coaster 3 lap course. This profile shows all fun we had....

 It was very much deja vu time in this first kilometre of the race,  looping around with the track with teammate JAN NICHOLLS as last year.   It was fun also nearly convincing a young man that it was 25 laps of the track making up the 10K!   "No hills, then?" he said.  "No dead flat!", I replied,  trying to sound dead serious.
 A cautious start and Jan and I exit the track in 4.26.  We descend Charlestown Road and swing back into the park, maintaining pace at 4.26 but the first hill takes it's toil and I record a 5.01.  But the hill is not too onerous.  Flat past the track and downhill to 4k in 4.24, a climb sees the 5K mark reached in 22.55.  A longer hill in K 6 and a 5.02 split puts the brakes on a tad.  Again I cope quite well and take more places. 
 M60 leader is no where is sight but M65 Mike Cunningham comes on my back and gives me a
psychological "kick up the backside".   A 4.30 split and a downhill 4.13 but Mike is still on my shoulder as we pull away from much younger runners.  The last long is taken in 4.57. It's going to take a fast last to run under 46 minutes and put  put some daylight between me and Mike.
 I manage to lift the pace, recording a last K in 4.11 to finish in 45.52, compared with 45.19 last year. Satisfactory. Bearing in mind the last month.  Garmin splits  22.55 and 22.55. Dead even. 
  M60 Francis Day beat me by over 4 minutes but the lack of faster M45s and M50s saw us old guys all moved up and so I was awarded the  M60 vouchers.
 Pat filmed the event and it highlights how my problematic hamstring is hampering knee lft, drive and stride length.  I just don't feel confident going hard from the start despite over 2 miles warm up.   I just look like a fast walker!  Now some would say it's a swift efficient shuffle cadence but I think it's not a pretty sight and needs sorting !!
 Today was the 137th and slowest 10K  but very reassuring all things considered. 
ROBIN TUDDENHAM (TODMORDEN) won the race in 35:41 with host's BEV JENKINS (SALFORD)  first lady in 38:10, cheered on by her 3 young boys, resplendent in their Man. City shirts.  I handed her my Sweatshop vouchers after the presentation ....to treat the lads to some Man. United gear!
  Quite a good day for the club with FRANK  CORDINGLEY (M50) JACKIE CORDINGLEY and daughter  BEATRICE and JENNY MILES also in the awards.   (SEE PIC ABOVE)


 

RUNNING INTO WINTER AT THE COMPLETE RUNNER

 Contrary to popular opinion I do do some work now and again.  I don't spend all my day running and watching daytime television.
  Although I must confess I do like Loose Women, Doctors, Countdown and Escape to the Country; and of course it was back in January when I last missed my daily run "fix".
 This week with the dregs of Hurricane Katia still wreaking havoc from the west we declared an end to summer at both branches of the COMPLETE RUNNER and I was over at the Lancashire NELSON branch to help rearrange apparel as our suppliers like to call it , bringing up winter jackets, gilets, tights, longsleeves etc  and putting out new lines coming in.
 There is naturally a major emphasis on safe running in the dark with plenty of fluo yellow jackets on offer from the wind/shower resist FASTRAX at £30 through midprice from BROOKS (Nightlife) and NIKE up to GORE Windstopper options at over £100.  But  as an alternative there is the bright orange VIZI PRO range from SAUCONY.

 Many runners prefer less conspicuous colours putting their faith on being seen in the multiple reflective additions which are added to most jackets, tights and long sleeves nowadays. 
 As witnessed by the flash camera reflection throughout the whole of the mens offering shown here.
  We brought in 2 great ranges from ASICS and SAUCONY for those who like to "feel the blues"
and for those who feel inspired dressing in what many of world's leading athletes wear there is the
intense green from ADIDAS.  A range which includes a great value Gore Windstopper jackets in both intense green and black.

 We are continually told by female customers that they find it difficult to get a good choice of running gear in a good range of sizes.  I like to think we cater well for the fairer sex with plenty of choice and availability from  GORE, NIKE, SAUCONY, BROOKS, ASICS and FASTRAX.
  I'm hoping that we don't get as much snow and ice this winter as the last couple of years but it will be cold, it will be windy and it will be wet. 
 But we've  no excuse not getting out and keeping up our running with some great gear
to keep us warm, dry and safe in the coming months.  
                                               Oh, don't forget your footwear....

  

KIRKSTALL ABBEY 10K LEEDS 1986

A LOOK BACK AT TODAY 25 YEARS AGO

 Nowadays,  I doubt you would see me lining up for a race of any distance having run a half marathon 7 days before.  But back in 1986 I was quite willing and able to tackle a 10K starting near to the Kirkstall Abbey, hence the title, ( see picture below) the week after the
Windmill half marathon. Heading out through Rodley and involving a very testing drag up to Horsforth before dropping back down to Kirkstall it was far from a P.B. course but nevertheless it attracted a good field and some good quality times were recorded.  
111 recorded under 40 minutes.

                             The race was put on by Leeds Postal Sports Association Harriers.



  At 37 I couldn't hold on to 24 year old clubmate JOHN CONVERY who ran 32.30 and NIGEL MONAGHAN, then with LEEDS CITY, ran away from me over the last mile or so to record 32.54 to my 33.04.
  John C. has had an excellent career. Still racing well e.g.  recording 35.04 at Salford 10K this year at 49.   He can boast many top 10 place in the UK rankings.  For example,  he ranked 2nd as a M45 in 2007.  John  followed my route and won many vets medals with Bingley Harriers but has now joined his talented son Sam at Wakefield Harriers.  I'm pretty sure Nigel is still running but racing infrequently nowadays.
 The event was significant as several local runners donned their brand new red and green Ilkley Harriers vest for the first time.  (Andy Husband, Paul Glendinning and Dave Smith)
 Ilkley COMPLETE RUNNER manager, TIM AGAR,  was well up in 16th place recording 34.45 (Skyrac A.C.) He's still very active with the club, coaching and team managing.  Amongst  11 Skyrac runners in the first 100 was GRAHAM BREEZE (37.13) who  concentrated his later efforts on the fells with much age group success.
  Valley Strider runner YVONNE BISSETT would appear to be the first lady in 38.41.  I say "appear" as the results do not show ages or sex of the runners!  Just behind her was JOHN WILLINGHAM who I've trained with a couple of times recently.  Just coming off the squash court he ran 38.43 which he would no doubt beat at the moment.    
  A break the following week then a return to Lancashire for yet another half marathon.

A problematic weekend for Yorkshire Athletics

SNIPPETS OF YORKSHIRE WOMENS 4 STAGE ROAD RELAY

 Last weekend.  A  difficult time for runners, club captains and team managers of the county's many clubs.    With the open age Yorkshire Road Relays on Saturday and the Yorkshire Veterans Road Relay Championships ( now for over 35s,male and female) the following day with the Wetherby 10K, the Sandal Castle 10K and the Yorkshireman half and full off road marathons  added into  the mix,it was interesting to see how the various Yorkshire clubs would cope.
 Racing so often  over in Lancashire nowadays, I  popped up to the Carnegie Campus in Leeds to  see so many old friends, looking forward to some keen competition.  
 All  options seemed to have been covered  judging by the turnout.
 Several clubs  supported both Yorkshire relays. Many veterans running both days.
 OTLEY winning bronze on Saturday and silver in the M35 on Sunday.  KEIGHLEY took advantage of teams failing to appear and won gold on Saturday and followed up with silver in the M35s and bronze in the M40s on Sunday. A great show of club organisation and commitment.
 Some , perhaps struggling to find under 35 talent, decided to focus on the Sunday's vets championships.  The home club LEEDS surprisingly, fielded incomplete teams in both mens and womens events; no doubt "keeping their powder dry " for the Northerns.  Some  clubs boasting large memberships failed to appear at either event.   Surprisingly failing to use the county event as a trial event for the Northern Relays  the week after next.  
  So in the 4 leg senior womens event   from over 40 Yorkshire clubs just 10 clubs put teams out and 11 in the mens,  several, including some top Yorkshire clubs fielding incomplete teams.
 With clubs relying so heavily on veterans nowadays many I spoke to felt that Yorkshire athletics generally suffered by having the 2 events on the same weekend. 
 In  theory there should not have been a problem.   In an ideal world,  teams turned out on Satuday consisting of mainly under 35s and the vets turning out the next  day.   But as we all know  the under 35s are in the minority nowadays, consequently, of the top 6 womens teams,  only 10 runners of the 24 were under 35.
 Of the top 6 mens teams,. only 11 of the 36 were under 35.  
It's really not  boding well  for the future of this  traditional branch of the sport.  But I'm confident that the NORTHERN 6/4 relays at Warrington on September 24 will be fiercely contested no matter how many teams turn up.   See you there! ?

Giving the gales a run for their money!

 I suspected that I might struggle in the blustery conditions Sunday morning.  High winds do nothing to help asthmatics to breathe efficiently; and so it proved. 
 Having battled through Friday's track session in the rain.  Sunday  I didn't cope well at all and had to be
 content  , though not pleased, to draw the line at  4.5 troublesome miles and bring the week's total to 40. 

 Monday, late morning. 
All the weather forecasts are expressing great concern about gale force winds out there as the tail end of HURRICANE KATIA sweeps across the Atlantic.  Building damage, flooding and transport chaos imminent. 
 How do we runners cope?
 One of my  ways of dealing with such conditions is to ask Pat drive me out for the required distance and run back with the wind behind.  May sound a bit extreme  and a bit defeatist but  why not if the help is there?
  I certainly enjoyed and remember well an undulating 11 mile run back to Ilkley from Burnsall which took just 66 minutes as a strong westerly wind pushed me from behind all the way!  But that was quite a few years ago.
 Today it was just 7  undulating miles, wind assisted in 60 minutes; much faster and far more enjoyable than  running bent double into the south westerly gale force winds which are reported will reach up to at least 60 m.p.h. 
 It will be hard work this evening for runners trying to cope with these conditions and quite dangerous if running near to traffic.   If you are reading this before going out.....TAKE CARE!
  Hopefully you won't encounter conditions like this......

I don't think there will be many running along this sea front promenade in Saltcoats, on the west coast of Scotland!

Staying on track.......a test of resolve!

Friday morning.  As I sit having breakfast, Pat returns from her run and reports that the weather is "grey, not too cold and quite still".   For once , I think, the track  may be wind free for today's session.
 I load the car with this week's Nelson branch delivery and set off with the sun  shyly peeping through whiter clouds over Ilkley .   All well and good.
 Until I reach the sign post declaring I'm now entering Lancashire and the windscreen wipers are brought in to action. Damn.
 By the time I've unloaded and driven on to  park for the session,  the rain is sweeping  heavily across the track.  I start  review my  options..........
 One.  I am at the track ...stick to the planned session of 12 x 300.....grin and bear it.   Grind them out.
Two.  Just do a set of 8. 
Three.  Forget the track session and just go for a run on the canal.
Four.   Just drive home and train this afternoon.
Five.    Just sit and wait for the wretched weather to blow through.  But a glance to the west indicates that I could be sat waiting for quite a long time!
  Fortunately, I'm fully waterproofed up so  I  run the 2 mile park warm up and add another mile on the tartan track.  The rain continues  unabated.   This is not going to be pleasant at all.

 I'd calculated that a creditable target time for the 300 reps would be 75 seconds based on approx 20.45  5K race pace.  But of course that didn't take into account a curtain of rain being drawn continually across the track.
  Heel striking,  negligible knee lift , hamstrings stiff to start with , as always , I  scamper  swiftly
through the first  rep  to record 77.   Not too bad, considering  but more uuumph required!
  The next few reps go better and gradually I'm getting more on the forefoot and driving (relatively) well.
Acceleration and good consistency.
 72.9  73.9  73.6  73.3  73.1 72.7
 Seven reps ticked off but it's getting hard work as the rain continues to sweep across the track.
Let's leave it there I think. 
8 reps wouldn't be bad and all faster than targeted.
But another voice says no ...you said 12...don't wimp out....stick to the plan....you are already soaking wet ......another 4 laps won't make much difference.....dig deep and you can do it.
 A 9th rep in 72.7 ......3 to go....73.0 73.9.....last one.....I lose concentration....the mind starts to think about the weekend ahead .....73.4.  Not good enough.  I always like the last to be the fastest.
 So after all that  deliberation about whether to do the session at  all, whether to pull out after just 8,   I  decide do a 13th.......and determined to focus and make it the fastest,  manage....70.6.  
 Last and fastest achieved.
  Just a couple of miles easy cool down and on cue.....the rain stops and the sun comes out! Typical.
I'm joined for the cool down by a local runner and he tells he how he was doing 300s himself yesterday in 50 seconds or so which makes my efforts look paltry but as I'm giving him 12 years
and my personal taget was achieved i have to be satisfied.
  So that was today's track session. A foul day and one when it would have been so easy to curse the Rain Gods and drive home.
 I'm sure we've all  had to abort a run or session through injury or perhaps been unrealistic in our aim for the outing but I think it's like dropping out in a race when the going gets hard .....do it once ,perhaps OK, , do it twice and there's a danger of creating a habit! 
Similarly, miss sessions or cut them short can equally become habitual and performance deteriorates.
 So a pat on the back.....and an easy day tomorrow.

WINDMILL HALF MARATHON 1986

 A LOOK BACK AT TODAY 25 YEARS AGO 1986

To a race often marred by gale force winds .........just like today!!

 

  Yesterday I made reference to a small, low key race. This date 25 years ago  I was competing in another Fylde Coast race but one that was somewhat larger.
  The WINDMILL HALF MARATHON was first put on by the Fylde Borough Council in 1983, attracting a large field of around 2000 runners and was repeated for ten years until 1992.  The race started inland on playing fields,  headed out to the coastal promenade,  
then continued down past the renown windmill to the east beach area and back.   The race served as a very popular late summer attraction but numbers reduced to 1291 in 1991 and at this point the council withdrew.  The 1992 being sponsored by a development company.
 One significant attraction without doubt was the chance of a PB for many on the fast flat course. Hence Steve Kenyon's course record time of 65.08 in that first 1983 race.
 But the event was often marred by strong westerly winds.  The 1985 race being particularly horrendous.  Gale force winds brought down the race marquees overnight prior t o the race and continued throughout the morning.  We were hit hard by sand whipped up and  blown at us; several runners being treated in A.& E. for eye damage.
 As we headed back up the coast I particularly recall encouraging the group I was in to run single file and each take a turn at the front to provide shelter for those behind.  Much the same as a cycling "chain gang". 
 The 1986 race,  25 years ago today,  attracted 2237 to the coastal Lytham and St. Annes resorts. Won by Liverpool legend JOHN WOODS in 66.38, my time of 71.09 was good enough for only 15th place; deemed "satisfactory"  in the diary, no doubt bearing in mind the Friday's entry refered to "pain stemming from left buttock down leg".  
(Much the same as now.....so nothing changes!)
Quality wise,  some interesting statistics,  64 ran inside 75 minutes.  193 inside 80 minutes and a very impressive 662 under 90 minutes!
  The race closed off week 36 of the year.  A week of 10 outings  including a cautious 3.5 miles the day prior to the race, totalling 70 miles.
 

Easy races......hard commentary

  Road races with  few participants ,say less than 100, commonly and  correctly  described as "small and low key" do have some advantages.  Ease of parking, no queues for convenient "on the day entry",  which is usually a  relatively small fee,  no queues for the toilet, no need to sharpen the elbows for the fight for space on the road over the first mile.  All well and good.
 But many would say, "Yes, and no atmosphere!!"  Countless Complete Runner customers tell me that they won't entertain entering any races that don't feature runners numbering tens of thousands and so are happy to pay out over £35 for the Gt Manchester Run, The Great North Run or the London Marathon. Which is fine but I always try to encourage them to  learn about support smaller events as well.
 Of course, one great disadvanrage of a small field is that very often they can turn out to be virtually time trials;  a solo run with no group to share a faster pace,  no crusing or surging which form a key to race enjoyment for me.
 Last Sunday after the initial half mile push,  I was forced to run alone for the remaining 3.5 miles.  But  just being in the competitive environment justified the effort and travelling to the event and putting the number on the vest.  
 If I had elected for a 4 x mile track session I would not have achieved  6.59  7.09  6.59  6.52.   So even as a speed endurance exercise it was worthwhile; and anyway it was only a small deviation on our way to the Lake District!   Besides, Pat will enjoy the wine.  Both bottles!
 The rest of the week went pretty well.  Mindful of the hills of the Boggart H.C. 10k  I put in a hill session on the Tuesday.  8  medium length reps which went well with times up the on the previous fortnight.  But with a weeknd race that was the only effort session of the week.  With no long run either the mileage was consequently slightly below average at 39 miles. Perhaps as well it wasn't a big training week as there was so much to watch of the.....
IAAF WORLD ATHLETICS CHAMPIONSHIPS
the majority of my viewing was via Eurosport UK with former athletes TIM HUTCHINGS and MARTIN GILLINGHAM doing the commentating.   They are at home now having a well earnt lie down having had to cope with pronouncing  troublesome competitors' names ......

TRY SAYING THESE OUT LOUD...

     MIKHNEVICH......ABAKMOVA....ARZAMASAVA....JAKUBAITYTE....HJALMSDOLTIR

JAMAAN ALHAMDAH.......ABDULAZIZ ALJOUD.......OZOLINA KOVOLA

ILJUSTSENKO....ZOUAOUI DANDRIEUX......MEKHISSI BENABBAD

                                                                   Just to name a few!

                                                                TIM HUTCHINGS

                                                             MARTIN GILLINGHAM

                                                 

FAST 4 Great Eccleston....a double win!

 4 of the 13 races I've completed this year have been races in the Manchester Parks series.  The last one is the very challenging Boggart Hole Clough 10K on September 18th.  But that would have meant a 5 week gap since the Chernobyl 10k. on August 14.

 A gap too long for my liking; so I looked at the options for an "entry on the day" race yesterday;  with an eye especially for a race which Pat could take part in as well.

 The race would serve as good feed back on how I could compete at race pace bearing in mind current revised medication.   We spotted a race, The FAST 4 MILER (GREAT ECCLESTON) which if it did "exactly what it said on the tin" would prove an ideal low key choice.  Another visit to the Fylde, Lancashire.
  For once, I was hoping for a sub 7 minute first mile and if things went as most flat races there was a good chance this could be maintained for a sub 28 minutes clocking.
  A 2 mile warm up (I would have liked more) and we assembled with just over 50 runners for the 10.30 start.  Low key , "friendly" indeed!
 Once again with the assistance of the garmin to monitor pace it sounded for the first mile showing 6:59.  I hav overtaken a couple of faster starters and was in "no man's land" chasing race organiser, Alan Taylor, of Wesham Roadrunners. 

 And chase him I did but could make no impression over mile 2,  covered outside target in 7.06 and mile 3,  back on target in 6.59.   Some impression made over the last mile in 6.52.   Garmin 4 in 27.57
 As per the Elswick Express the garmin recorded  before the finish line, conveniently positioned just off the road. So "official"  time 28.06
 I jogged back to support Pat through the last half mile and she responded well picking up a place to finish in 35.50, just under 9 minute mile pace.
 In the small "select" field we both placed first in the M/F 60 age groups; adding to our wine stocks. Hardly a mass quality race field but it was quite nice to achieve a double win in the week of our 41st. wedding anniversary. 

 When we married in 1970 I had already been running competitively for about 7 years and steadily recovering to a reasonable state of fitness after lung surgery. 
 Pat had  no sporting background at all. A fairly relucantant Phys. Ed. participant but to her credit she has embraced running over the years since. She ran an excellent 3:46 marathon in London 1984 but her races since have been few and far between.  
 Hopefully  we can achieve more "double" wins in the future. 
In truth the "Fast 4" was as pan flat as we had hoped, the Garmin feedback showing 30 mts differential in height gained but the gradients were hardly challenging; just enough to take the edge of 100%.

 A very reasonable "goodie back" for the £7 on the day entry; with a t-shirt , more likely to be worn as it was unprinted, a medal, bottle of water, home made cake and a device which we were somewhat puzzled about but looks like it could be useful if we take up rock climbing.

 Whilst the race proved very useful to those of us seeking a low key,  shortish race  it was puzzling that it was held on the same morning as a half marathon just a few miles away in Blackpool and the day after a 10K from the same seaside venue.   Maybe a different date next year!?

MILES........BETTER!

 Last week, week 34 of the year(!) continued to follow a pretty clasic hard/easy pattern.  Immensely encouraged by that sub 60 minute time around the res.  I ran a steady 5 mile on the Thursday in anticipation of  the first track session to be executed since stopping the intake of the steroid inhaler.
 I was very keen to see if I could cope with a speed endurance session of 5 x mile; and , of course, how would times compare with the last time before cessation.
 Regretfully I used the Garmin rather than the stopwatch for this session and it was "bleeping" a mile a significant distance  before the measured mile on the track, so it threw timings out somewhat.  So it made a mockery of the comparison I had hoped for with the similar session 2 weeks ago.   I ran the whole mile in lane 1 so found the differential  between a GPS mile and a track mile  very puzzling.
 However, I'm pretty sure the first and last  mile were pretty acccurate and they showed good improvement, the last mile being 7.15.
The main feedback though was that the whole session felt much more comfortable.  Double bonus.
 So a hard but one from which I learnt a lot.   No inhaler.....no problem.
As  cool westerlies brought in heavy rain down Wharfedale on Saturday  I was pleased that all I had to do was a short 3 mile recovery run;   with a  rare visit to my club, Sale Harriers, with, hopefully some good company for a 10 mile run, on Sunday.

 RARE VISIT TO THE CLUB
 I parked up at 10.15 at Crossford Bridge in sale on Sunday morning in good time for a 10.30 start.  Dozens of runners turned up; but  the majority aged between 6 and 11 were not going to be joining me for a 10 miler.  We did muster a group of 4 eventually  and  it was good to have company for 8 of the 10 plus miles.
 Very interesting and perhaps encouraging to witness so many children starting their athletics careers, working on the same "cinder" track  as I had nearly 50 years ago.  Only I was 13 years old.
 Let's hope that many embrace the sport for years to come and many cam emerge through the difficult years between  18 and early '20s when it seems many hang up their running shoes.
  So that was last week.  A pretty balanced week with  a 6 x 400 grass track speed session and a speed endurance session on the tartan track of 5 x mile with a solid 10 mile to finish and sign off the week with 44 miles, maintaining the yearly average above 41.

BURNSALL 10 MILE..............THEN AND NOW

Before looking at the BURNSALL 10 results from then (1986) and now an update an how things have been since changing my asthma medication.......
This time last week I was strolling towards Bolton Abbey with Pat, having had the E.C.G. in the morning and having had a suggestion from my G.P. to perhaps ease down on the training and,  prompted by myself, yes,  to cut back on the steroid inhaler.
 We naturally discussed the ramifications of changing my routine of training and racing.  Supportive as ever, Pat stressed how important running still is to me.  "It's not just a hobby," she said, "it's your life.  The problem has to be sorted."
 I thought back over the last 18 months again and decided to see if cutting back altogether on the "preventive" inhaler SYMBICORT  could be tolerated.  I should say at this point taking this "glucocorticoid steriod" is not reported as having an adverse effect on heart rhythm but on taking it there is a definite reaction and some of the listed side effects can be  headaches, sore throats, upset stomach, sinus infection, respiratory tract infections, nausea and vomiting. 
                  So basically  if  I could do without it all well and good !
Today, then was the first chance to compare a training run since stopping taking it.  Last Tuesday, albeit having run the Chernobyl 10K on the Sunday, I  tackled the 2 RES RUN around Swinsty and Fewston reservoirs in a very tired and uncomfortable 66.06.   Regular  readers will know that   I very rarely run under 60 minutes on this.  Averaging 61/61.
 Today, mindful of the watch but not really pushing it.............59.19 !! Nearly 7 minutes faster.
I  know I will always have restriction from my 1969 lung surgery but I will be reporting to my G.P.
that otherwise the chest is feeling more open and generally freerer.
OK last week I had just run that 10K.  But Friday, Saturday and Sunday last week were also toughish days and I did a mini track session yesterday.  So at this moment  I shall continue without the steroid inhaler just taking VENTOLIN just prior to my run.
  Having said all this  I shall continue to avoid coffee,  paracetomol,  Magnum dark chocolate ice cream and limit , but not cut out, the alcohol intake.

1986.  A LOOK BACK AT THIS WEEK 25  YEARS ....BURNSALL 10 MILE ROAD RACE

  Unlike prior to a race nowadays  the diary shows there was no real ease down for this tough Yorkshire Dales Saturday race with 2 speed sessions in the week prior and an "easy" 10 the day before for good measure!   No doubt faster than I can manage in a 10 mile race  at this present time. 
  As always in those days Burnsall attracted a good quality field from far and wide.  Weymouth, Staffordshire, Nottinghamshire, plus of course,  all parts of Yorkshire and many from Lancashire.
I was 3rd Valley Strider home in 9th place in 53.51.  The race was won by Brian Eden (V.S.)
in 51.43 with Mick Day 3rd (V.S.) overall in 52.51.  So 3 inthe first 9.
 Just behind (and still active)  were Jack Verity (ASVAC now Saltaire Striders) 11th in 53.53
and Andy Hauser (then with Macclesfield)  15th in 54.33 and Rob Eccles (Bingley) 18th 54.51.
  72 runners were back within 60 minutes.
  I only have the first result sheet which registers the 102nd finisher in 63.07
  There were only 18 veterans in those 102. 
It could be left at that but of course it demands comparison with the 2011 race. 
 The race was won by Alan Buckley (unchallenged) in 55.26. We know he is capable of much faster.  5 men were inside 60 minutes.  72 in 1986.
This year they appear to have stopped timing at 97th place in 94.57
In 1986  97th place recorded 62.69
  Very often we say at this point less quality but much more quantity.  But not with regard to this event for some reason.  Only 106 finished.
 What is of most concern I feel is the percentage of under 40 in this year's race.
Only 28 of the 106 were under 40, male and female.   82 in 1986.
 Not startingly new revelations but again hardly bodes well for the future of the heart of our club based sport.   It would appear there is a desperate need to recruit more members aged between
20 and 40.  Perhaps soon race prize presentations will skip the open awards as there are no particicpants and go straight to the veterans!


 

Coping with the effects of decades of running.

 I enjoy a daily run and I enjoy a daily drink of alcohol.  Rarely miss out on either.   Not unique in that. Many runners "reward" themselves with a couple of pints of beer or lager after a club training session or on the way back from a race.  After half marathons and even the odd marathon I have genuinely felt a couple of pints has served as an excellent recovery drink.
 But over the years a degree of moderation has been introduced.  With my training  I am running on average about 60% of what I was in the peak years.  Over the last couple of years I have felt alcohol has needed moderating and cut down to one can of Pils per night with the occasional glass of wine.  Hardly a "session"! I had been sharing a bottle of wine with Pat Thursday through to Sunday with the cans as well; and I decided it needed  cutting back.  Seems I was right to do so.   Not because of weight gain or the effect on the brain but how it effects the heart.
  This time last week  I was reading an article about how otherwise healthy people often have just a few too many units of alcohol whilst on holiday and consequently suffer "heart rhythm problems".  A phenomenon known as "Holiday Heart Syndrome".     With alcohol coursing through the body, palpitations, breathlessness, chest pains and lightheadness can be suffered. Not good.
 I would have guessed that "Holiday Heart Syndrome"  referred to  what young girls experienece when boys they fall in love with on holiday fail to get in touch afterwards. But no,  binge drinking , very often when away is the cause. 
 I've certainly been there going away with friends.   Strolling down a foreign  promenade, blazing sun high in the sky, passing beach cafe late morning  or for lunch and already  sat with pints of the ice cold amber nectar in front of them.   We take a table and  stroll on two pints later.  Only problem being I would have to train for the second time in the evening.  Perhaps OK when I was younger but not anymore.
 I have been suffering some abnormal "heart rhythms" over the last couple of years; sometimes going to bed only to lie awake with the heart  hammering away disturbingly for some hours.  Extremely unpleasant and quite alarming.  Naturally I've been trying to work our what has been "triggering" it off.
 I tried to relate the occasions to hard sessions or races.  Not so.  
 I  thought it might be paracetomol; so I stopped taking that.   No luck.   I  thought it might be down to coffee; so I stopped drinking that.  Still the occasional problems.   I experienced severe palpitations having eaten a very dark chocolate ice cream;  thought that might be the cause.  Still occurred.
 The article gave some explanation as I read further. It  said that another group prone to abnormal heart rhythms (atrial fibrillations) are MEN AGED 40 TO 55 who are still training  strenuously ....PARTICULARLY RUNNERS! and that if such runners experience palpitations they should consult their doctor.
 You can imagine at this point alarm bells were ringing.  Particularly when I had a very bad occurence that very night. but needed to know just what the medical people thought.

 So come Wednesday morning I was on the 'phone making an appointment and minutes later was sat discussing the problem with my G.P,  within two hours I was having an E.C.G.! 
 The initial diagnosis is that what I have been suffering is ATRIAL FLUTTER.  Not sure quite how this is different to ATRIAL FIBRILLATIONS! But no doubt further discussions will follow.
 Whilst accepting that decades of running enlarges the heart and accepting that alcohol can have a toxic effect  I  put it to the G.P. my asthma preventive medication may be playing a part. She said it might and suggested cutting it down from 4 "puffs" to 1. 
I decided to cut it out altogether.
She suggested also perhaps easing  back on the training.  Well I did that day; just a vert pleasant 2 mile walk with Pat.  But  needed to see how cutting out the preventive inhaler  would  effect things.
So how has the last week been? 

Well I have not really eased back on the training...much.   A good hill session on Friday,  a couple of solid hilly runs whilst in the Lake District, Saturday and Sunday and  6 x 400 on the grass track today.
   How has the heart been?  Pleased to report, no problems!
So I'm going to report that the "preventer"  is a major factor though accept that the alcohol intake needs watching.
I'm really hoping that this could be a turning point and remove a negative factor which has been taking the edge off  training and racing.  Whilst I have continued with my Ventolin "reliever" before training runs, cutting out the steroid preventer inhaler (pictured here)
does not seem  to have had an adverse effect.  


Let's hope that we've sorted the "trigger" out and these "flutters" don't reoccur.  I may be 62 and have nearly 50 years racing under my belt but I still feel I have hundreds of miles to run, sessions to complete and races to run.   Watch this space!

CHERNOBYL 10K AUGUST 14 2011........a short video

For many runners a weekend is all about their Sunday race.......for them the weekend starts as the gun goes!

P.S. It would appear that my Chernobyl video has been "pulled" because of copyright issues with the music used. The music was from my library.  If I had used a piece of music from the approved list offered by Youtube it would have taken days to upload though they say it only takes minutes. They have a flaw in their system but point to "copyright" when users try to add music from their own source. 

CHERNOBYL 10K...a successful late decision

 For so many years the majority of the races I competed in were those which we had arranged with the race organiser to take the van to and sell our wares. In the discussions I would generally ask him to reserve a number for me.   It was very rare that Ihad to actually send a postal entry. So that's my excuse for not framing myself as well as I should nowadays and entering races before they fill up.  
 The last week was essentially constructed with the thought to run a 5K over in York on Tuesday night. Quite attractive as they are having 2 5k races and the "B" race is for over 60s and slower runners.  It would have been a good chance to compete at the sharp end again.
 However, late on Saturday evening I saw that the online entries had closed and decided not to risk not being able to enter on the night.  So despite having run a 7 on Friday and a 7 yesterday, not my usual ease down, Pat and I headed west once more into the Red Rose county for the CHERNOBYL 1OK in Preston.

MEDICINE CHERNOBYL  is a charity run by volunteers to help the children of Belarus affected by the accident at Chernobyl in April 1986 whereby 70% suffered radioactive fallout caused by the explosion. The races help raise funds to provide respite care in the nearby Ribble Valley. 

 I anticipated a fairly low key event based mainly on traffic free country park paths near the River Ribble and that essentially was what we were delivered.  except the convoluted course threw up several testing short climbs which served to blunt the pace.
 211 supported the race and hence the charity.  I  fought my way through as usual, overtaking to reach 53rd place and secured another M60 category win (another bottle of wine for Pat)
But with the cream of the regions veterans competing in the Northern Vets 10K up the road in Blackpool I am not flattering myself.  Evan Cook won the Northern Vets M60 in 38 plus!
 Considering the inclines  and the lack of ease down I was reasonably pleased to record 44.03.  Actually faster than the very flat Platt Fields,  though that was a hot one!  Brings 10K races done to 136.
 Surprisingly the race was mile marked rather than K marked and the Garmin came into its own as the 3 mile marker was .45 out of place!  My garmin splits being  7.07 7.26 6.50 7.09 6.50 (1.33)  indicating that given a flatter faster course a time inside 43 should still be on for this year.

 Weight has never been an issue for me.  I don't think I have ever been over 10 stone in my life.  So it was interesting to share the 2 mile ease down after the race with SAM TULLY , a young man from North Wales, he was telling me how he has seen the light in that he had stopped excessive drinking, taken to running and reduced in weight from 16 stone to 11 and a half.  It transpired I was in front of him the Manchester but he was just in front today.  I'll be looking out for him at futrue races but no doubt there will be even less of him to find.  Well done, Sam.

 So  in conclusion  I need to frame myself  to organise a programme of events for the rest of the year to try to match last year's times over distance up to half marathon  and have the confidence to know that I will actually be fit enough to race then when the time comes.  Could take some travelling.....probably going west again!

Best week of the year....so far

  I really wish that the ubiquitous Parkruns started a bit later.  It was 9 o'clock on Saturday morning when I woke up.  Just the time when thousands of early risers were setting out on, for many, their weekly 5K effort.  
 I'm pretty convinced even if I made the effort of going to bed that bit earlier and making that early start time I wouldn't perform any where near to 100%.
 Not that the start time is the only handicap,  as the nearest venues of Hyde Park Leeds and Lister Park Bradford are hardly on the door step. 
 I was keen to record a tempo 5K on Saturday so a convenient Parkrun would have been ideal as it was , what with the dreadful weather and athletics  on the tele,  I ended up at Nelson track late afternoon.  Interestingly 2 others had much the same idea.  I passed through torrential rain on the way over but the 12 and a half laps were completed in dry albeit breezy conditions but still hard work.
 As I was warming up, one of the others on the track asked with I suspect just a hint of sarcasm, "Have you started yet?" (Cheek!)  So  perhaps determined to demonstrate that there was a distinct difference between my warm up pace and my tempo 5K pace I went through 4 laps in 7.13, slowed on the next 4 to 7.17 and with the year's fastest previous effort  for this training exercise of 22.35 in mimnd had to work very hard to record 7.13 for a final time of 22.33.

Meanwhile ,at much the same time I think Lancashire's finest HELEN CLITHEROE was completing her 5K on the Crystal Palace track in the AVIVA LONDON GRAND PRIX.  Pleasing to see the 37 year old   received the award for the best UK performance of the day finishing 2nd to US runner Lauren Fleshman, running a 15.06.7 and booking her seat on the plane for the World Champs in Daegu.  Not only  an improvement on her PB  by over  23 seconds  but now faster than my 15.18 !  But would expect nothing less from someone who shares my birthday. Her running this year shows that sometimes we have to just re-evaluate the training we are doing, the races we are competing in and not be afraid to make significant changes.
Well done to her.   

Many would suggest that 5K on the track is hard enough in a race with others let alone doing it solo but at least there are no impediments that we face on the roads or even the canal towpath.
  With 2 track sessions then "in the bank"  for the week I was interested to see how I would cope with another 12 miler yesterday with Jon W.   and again a touch apprehensive  as he is younger and faster.   But it went pretty well again; just a few seconds per mile down on the previous Sunday
when both of us were just that little bit fresher.   Customary 2 mile jog intro. then 10 miles in 82.13.
   So 53 miles for week 31.   I've been over 50 a couple of times this year but as we all know quantity is not the only factor.   So for the week to include 12 miler, 8 x 1K rep session and a 5K
tempo solo track effort was particularly pleasing. 
Needless to say, today's Monday outing was a short 4 mile jog at 9.45 pace.   My "rest" day!

And ,finally,  congrats must go to 2 other local athletes, brothers Alistair and Jonathan Brownlee  (Bingley Harriers) who were first and 3rd in the Hyde Park, London World series triathlon.
Nice if they could repeat that in a year's time at the Olympics but would the younger, developing Jonny be taking the gold? Time will tell.

FRIDAY: 8 mile at conversational pace.

"Why are you talking to yourself?"
"I'm doing a run at conversational pace but I'm not running with anyone else"
"Oh, I see."
"What run are you...sorry we.....going to be doing?"
"8 miles on the trail, past Bolton Abbey and on to the Strid"
"Are you sure?  It'll be busy; holiday time and the sun's shining"
"Be worse, Saturday or Sunday"
"True"

"How far have we done?"
"A mile. How are you feeling?"
"Not too bad but Wednesday's track session is still in the legs"
"What did you do?"
"Usual simple rep session. Nothing complicated.  8 x 1000"
"What the interval recovery?"
"Minute and a half"
"How did it go?"
"Rubbish, to be honest. Legs were still suffering after Sunday's 12 miler"
"But you could have predicted that, surely?"
"Yeah, but I was delivering into Nelson so I just carried on to the track as usual"
"So you could describe the session as a perfunctory one?
"I could, if I knew what the word meant. Does it mean slow but got less slow as it went on?"
"No it means done as a matter of routine, I think. Still, 8000 metres of effort, can't be bad."
"Suppose not. I actually did another, making 9"
"Why was that?"
"Well, I had been given a pair of shoes to try out by a fashion footwear brand and thought I would see how they felt over 1000 metres"
"And?"
" I have been selling running shoes since 1975 and can honestly say they are the most unusual shoes I have ever worn!"
"Why was that, then?"
"When you first put them on you feel as if you have a big lump under your arch. The idea is that you are forced to run on your forefoot. Actually works when running fast but the initial feel is so different I don't think they will sell"
"What make are they?"
"Can't say.....but I could do a sketch?
"Yeah, get it!"

"Any other news then?
"Yeah, I'm thinking of trying a new line for the business. An idea from America."
"I thought we'd seen all new running ideas. Was is it then?
"Running wedding dresses!"
"How do you mean?"
"Custom made white wedding dresses which you can run your race in properly, even achieve a P.B. and then get married in at the finish line."
"You mean with technical wicking fabrics used and made especially for the bride?"
"Yeah.  You know what they say; what the Americans do, we copy"
"How much do they cost over there?"
"From 1760 dollars!!"
"Must be very technical fabric!"

"How far have we done?"
"2 miles in 20 minutes.  All these stiles are slowing us down"
"Not exactly Mo Farah pace is it"
"Oh I don't know. Did you see that 5K he ran at the weekend"
"Yeah, he jogged  14.00 to win the UK trial"
"Not that one. The one he ran the day before in over 23 minutes."
"You kidding?"
"No he ran the Bushy Parkrun with his wife, Tania"
"Good for him. I should run with my wife Pat more"

"Cavendish tea rooms are busy"
"Yeah, loads of cyclists taking a break"
"You never see runners stopping for tea and cake on a run, do you?"
"Perhaps that's where we 're going wrong"

"There's a mountain biker ahead"
"Thought they didn't allow biking on the Strid?"
"I think he knows that. That's why he's not pedalling"
"Or perhaps he hasn't worked out that pedalling helps him to move forward"
"You going to make a sarcastic remark to him, aren't you?"
"Moi, would I do that"
"Yes, you always do.......knew you would!"
"Speed up a bit....he's started to pedal ....and catching us up!"

"Was there anything interesting in the Athletics Weekly mag?
"Nice picture of Kelly Sotherton with no clothes on!
"Other than that!
"Interesting result from the UK trials with the womens 10K"
"Why interesting?"
" There were only 5 entries and only 4 finishers. One Ethiopian,  2 Japanese and Soina Samuels from my club Sale. So Sonia became UK champion with only her in it"
"Doesn't say much for Uk endurance director, does it!"

"This bit's quite hilly, isn't it?
"Yeah.  I think I'm having a turn"
"How do you mean?"
"I 'm seeing double.  2 women coming towards me with red hair, black tops and white jeans"
"They're identical twins, you nutter!"
"Thank God for that!"

"What are you doing this afternoon?"
"Probably do my blog"
"Does anyone ever read it?"
"To be hoped so.  It's taken me ages to type everything I've said in red!"

"Do you ever get any comments?"
"No, because it's b****y difficult to do!

Running on empty meets running on empty!

  I didn't mention earlier in the week when referring to Sunday's run with Jon W. that we were joined for a couple of miles by a 3rd runner; a very capable looking young lady who had crossed  one of the canal bridges in front of us and run ahead on the towpath.  Naturally our pace quickened...
 We caught up to her and she ran with us until we reached 5 Rise Locks where we turned back and she carried on.  But the couple of miles we shared were long enough for us to ask her about her running.  Usual obvious questions, "Do you run for a club?" " Run any races lately?" 
 I was expecting to hear about some good performances but neither of us expected to hear that she was a former Great Britian and England team member as a junior;  a highlight being  a 4th in the World Junior Cross County Champs. as a member of a south of England club, Parkside Harriers.  She has performed excellently up to a couple of years ago but it was her experience with coping with the development of an eating disorder which perhaps colours her present running approach.

 ALLIE OUTRAM  learnt that her  eating disorder problem, was shared by many other females in the G.B. team  and  has written a book called RUNNING ON EMPTY in which, I read, she describes with  "heartbreaking candour and poignant intimacy" "the complexities and inner struggles of her battles with anorexia" (Amazon product description). 

Allie has without doubt written her book  to increase awareness of anorexia and  bring the hope of a brighter, healthier, more successful future for sufferers ;  as she now enjoys. 

A  world class runner writing to inspire others trying to cope with a disease which we learn this week is even touching the lives of children as young as 5 years old. 
She "lifts the lid" on an international scene in which she could almost justify,  whilst concealing,  her "eating disordered behaviour".   An obsession with weight which she says many coaches actually encouraged; hopefully without realising thedamage they wre doing.
 She is currently helping others in her role as a psychological wellbeing practitioner.  But,  having reached the top rungs  on the running ladder of success, is at the moment not quite ready to accept slower times than those she previously enjoyed.  Far from alone in that view.
  

 

A return to Golden Acre Park

 Yesterday's 12 miler was without doubt the best distance training run of the year.  So naturally I wasn't going to be up for much today; whether quality or quantity.  I decided to drive to Golden Acre Park on the way to Leeds where I have raced once,  but never used for training.    I hadn't figured on it being so very busy with it being school holiday time,  but within minutes the trails were pretty empty and I managed 4 slow miles.   Could become another regular training spot.
 The park  was the venue for last week's GOLDEN ACRE RELAY.  A 3 x 2.75 mile grass/ttrail evening relay hosted by Leeds based club, ABBEY RUNNERS.  I went up last Wednesday to hopefully advance video technique which I apprecate is still pretty basic  whilst , of course,
enjoying some local action which I see less of being a member of a North West club.
  The delay in posting is due to the universal problem Youtube have in deleting the original audio sound track and replacing it with the piece of music  chosen  from their approved catalogue.
  For those unfamiliar this procedure known as "audioswap"  youtube says it will take " a few minutes"....but I gave up after 3 DAYS as I suspect thousands of people worldwide have.
     3 days is a lot of minutes Youtube.
Apparently this function has had problems for several years!
 Consequently I did my own thing with "Fanfare for the Common Man " by Emerson, Lake & Palmer.....................