Dunn Running

Preparing for the Olympics.

2012-01-28T11:10:00.000Z

After clocking up forty miles last Friday Trekking I thought I would try and run forty miles this week, I have missed a couple of my planned sessions this week but to get to complete my goal all I need to do is bank thirteen miles tomorrow morning. Unfortunately I won't be able to do thirteen miles as my route is either 15 miles if the roads aren't to icy or ten miles if the weather is not looking too good.
It was a bit of a slow start to the week as I was recovering from last Friday's long distance walk so I have missed all my weight training sessions which isn't too bad as the forced rest will make the next session something to look forward to. Today I opted for an hour of hill training on the treadmill which also doubles up as a good indicator to what fitness level I'm presently at , I would say I'm obviously some way off my best but I'm am pleased with my current state of fitness and I have also managed to shed six pounds in weight since the start of 2012, loosing weight was one of my main new year resolutions so I'm more than happy on that front. I just need to loose another stone now and then I would be back to 2008 racing snake shape.
Athletics is on TV this afternoon which I'm sure I will catch a good chunk of as I build up and prepare for viewing the 2012 Olympics.

White Rose Challenge.

2012-01-21T19:35:00.009Z

After a relative easy week training it was time for another long distance walk and this time our mission was the 40 mile White Rose Challenge. The walk starts from the White Horse at Kilburn and finishes at Roseberry Topping near Great Ayton and more or less follows the Cleveland Way across the North York Moors. The only complaint I would have about the route is with the finish being at the trig point at the top of Roseberry Topping, unless you have a helicopter handy to air lift you off the top then you have to complete another mile or so back down to the car park before you have really finished walking.

At 3.30am on Friday we left the car park at the bottom of the White Horse to start our trek the first 12 miles are an absolute doddle as we passed Sutton Bank, Gomire Lake, Boltby Forest before descending towards Osmotherly. At 11 miles we made our first pit stop, sitting back with a snack and a hot drink next to Oak Dale reservoir I felt like I would of been content to sit there for the rest of the day but with another 29 miles still to go we had no option but to pack up and roll out. A further mile down hill took us through Osmotherly and from there we made our way to Carlton Bank trig point 1339ft and finally to Lordstones Cafe for our 2nd pit stop and lunch with 21 miles completed. The cafe is closed for winter and renovations but we made use of a nicely situated bench at the back of the cafe out of the wind, unfortunately my food flask hadn't managed to keep my food hot I suppose seven hours was asking a bit much but some luke warm beef stew was far more appealing than freezing cold pasta. Next on the agenda were the ascents of Cringle

Moor 1417ft, Cold Moor 1329ft, Hasty Bank 1306ft and then the long trek all the way to the highest point on the North York Moors which is Round Hill 1490ft. I'm convinced it's harder walking up them than running up them as it takes twice as long to ascend each of them, next time I run up them I'm sure I will say it's a hell of a lot harder running up them. My mate Jon cramped up at the very start of the ascent of Round Hill much to my amusement as I heard his walking poles clatter to the floor, luckily

after a brief spell he managed to get going and that was his last and only cramping session so he
is definitely getting stronger with each trek. The next check points were Bloworth Crossing and the slight incline up to Tidy Brown Hill and by my quick guesstimations before the walk this is where
we should of clocked up around 30 miles and be ready for our 3rd and final pitstop. It was raining at the time and windy so we opted to

continue down to Kildale village, each mile got longer and longer and we were chuffed to bits to finally arrive at Kildale with 34 miles under our belts. We didn't find a bus stop or a village hall to get out of the rain but we did find an excellent little cafe which was perfect for an unscheduled sit down and an hot drink. I have no doubt that I will be revisiting the cafe either on another trek or a drive in the countryside. Warmed up and refuelled off we headed up to

Captain Cook's monument and after a brief photo stop and a good look at our final destination we hastily hobbled with red hot aching feet towards Roseberry Topping. It's less than a couple of miles from captain Cook's Monument to the base Roseberry Topping but it felt like a million miles the final ascent was extremely pleasurable in a strange sort of way and at 38 miles we had completed our challenge. I say completed but as I explained at the start there is still the final mile descent to the car park that requires completing and at 13 hrs 36 minutes that is exactly what we achieved, 39.14 miles according to the Garmin GPS watch.

Once again much needed Margret was there to pick us up, it might of looked like we were two
soldiers coming off the hilltop in the dark and even more so as it sounded like we departed the car park in a battle tank as Marg's car exhaust had blown a hole in it.

2012 feels good.

2012-01-07T11:20:00.000Z

Week one of the New Year and the diet is going well and for the foreseeable future I'm only doing training sessions that appeal to me so I'm becoming more of a keep fit fanatic than any sort of competitive runner. I might even get my bike back out for a couple of long rides once the weather improves and I have also got another long distance walk planned to do in two weeks time, the White Rose Challenge. The route goes from the White Horse at Kilburn North Yorkshire to Roseberry Topping near Great Ayton 36 to 40 miles across the North York Moors. After speeding along with haste for god knows how many years either bike racing or running I find it really enjoyable to actually take time to take in the scenery.
I won't be vanishing completely from the race scene as I do intend to do some races this year more for the enjoyment factor rather than trying to beat any of my PB's or beat anyone, I'd like to do the Burn Valley Half Marathon without having the need to push myself to the limits saying that though if your not on top of your game you would probably need to give it your all just to finish the tough course.
Another long distance walk that I'm really looking forward to later on in the year is the 60 mile hike from Lancaster Castle to Richmond Castle which is known as the Richmond Way.

Happy New Year.

2011-12-30T11:39:00.000Z

It had been almost two weeks before I decided the time was right to get back into doing some training, I had pre-planned to go running with Phil Utley yesterday so I thought I had better do a nice and steady five miler on the Wednesday just to let my muscles know they had better prepare themselves for something more serious the following day. The rest from training had done wonders in getting rid of all those little aches and niggling pains but it didn't help my heart and lungs from feeling like they were about to pack in.
Thursday came and the weather looked to be quite good for this time of year so myself and Phil set off for a two hour trail run, after five miles or so I felt ok and a whole lot better than how I had felt the day before so instead of following the lower track round Sutton bank I opted to go round Gomire Lake and then head up the track to the top which must be well over a mile long. It didn't take long at all before that familiar though of what have I come this way for when it was going so well, Phil must of got a bit fed up with my slow pace and came past and instead of thinking I will tag onto the back of him I selected survival mode and slowly made my own way to the summit. The next couple of miles where relative flat which was lucky as my legs had started to feel more like wooden stumps than how they should of felt, as we descended to the village of Boltby our time spent running was 1 hour 50 minutes and with around 6 miles still left to run there wasn't much chance of this run being completed in two hours unless we took a bus like that Sunderland runner at the Kielder Marathon. My cardiovascular system was working well and I still had no niggling aches or pains so it was a case of battling with my inner self to overcome the muscle fatigue as each mile appeared to be getting longer than the last. Finally we completed the run just over two and half hours later it might not of seemed like a good idea then but it starting to feel like it was a good idea now as I regain my ability to walk again.
Seeing as my legs were still trying to recover from yesterdays long run I thought I might as well go the gym and do some weight training so my upper body muscles can find out how my legs muscles feel.
2012 is almost here and I would like to thank all those that took time to read my blog through my troubled and some what tedious year of 2011 and wish them all the very best for 2012.

The Dark Side

2011-12-24T09:16:00.002Z

A dark cloud appeared over my running world head around ten days ago, it wasn't there one day and the next out of the blue there it was. As the darkside took hold the thought of going for a run seemed absolutely pointless when I could be at home in the warmth relaxing, I almost made it to the gym a couple of times to do some weight training but in the end even the appeal of that had diminished to nothing.
Anyway fast forward up to the present time and the though of going for a run in a few days time now feels like something to look forward to, I have my annual Christmas run with Phil Utley between Christmas and New year and I'm hoping that should help put me back on the right track away from the darkside.
Whatever happens I have vowed to myself that I will loose the extra weight I have put on in 2011 and will get back to some sort of hard training come the New Year one way or another. I have never failed in the past to succeed in completing something I have vowed to do and I don't expect to fail this time around either.
For the time being I have decided to leave the race scene alone until or if I ever feel that I am at fitness level that I should be at.
I can't say I thought much of 2011 running wise to say the least so roll on 2012.

Have a good Christmas and all the best for the New Year.

Trek n Roll

2011-12-10T10:54:00.000Z

It didn't take long after my Trek last week to get that feeling that I was ready to roll again, so after a steady run on Tuesday off I went to the gym for a speed training session on the treadmill. My planned training session was soon in tatters as my legs felt really heavy which in turn led me to ditch the plan and just continue for a more sedate speed session. The weight training the day after seemed to help my motivation and seeing as it was icy this morning it was a case of going back to the gym for some hill training on the treadmill. ( It was this time last year that I risked going running in icy conditions and paid heavily with an injured ankle that took nine months in the end to get rid of.) I haven't done much running for the last couple of weeks what with preparing for the long walk and then recovering afterwards but for some strange reason it didn't stop me setting my sights on an improvement from my last hill training session. Luckily I managed to complete the training session with a slight improvement on last time which has done wonders for my morale and left me feeling quite keen for tomorrows long run that's if it's not too frosty.

Operation Lyke Wake Walk Winter Crossing

2011-12-03T12:24:00.003Z

Mission - Trek the 40/41 miles across North York Moors in Winter.
Target - To complete the mission in sub 13 hours.
Fellow Trekker - Jon Leete

Comments - Take the hardmans route taking in all the Trig points of Carlton Bank, Lordstones, Wainstones etc.
and unsupported.

02 Dec 2011

LWW Stone Osmotherly to Hasty Bank

LWW Stone at Osmotherly

Jon Leete

03.00am - We set off on our journey and instanly made our way up the climb from the LWW stone, it's one hell of a start due to the fact your muscles haven't had time to get going and you are calling on them to get you up quite a steep longish hill. With muscles twinging at the top and not even a mile completed you just know it's going to be a long hard task ahead. The weather was around the freezing point with next to no wind and dry so as far as we were concerned we couldn't of picked a better day. By the time we reached the Trig point at Carlton bank we were exactly on time compared to our summer crossing, 1 hour 37 minutes. Onwards past Lordstones and onto the next trig points of Cringle moor, Cold Moor and Wainstones before making our way down Hasty bank to make our first pit stop at the bench. (In memory of a fellow Lyke Wake Walker).
Total 3hrs 3 minutes. ( Exactly to plan )

Hasty Bank to Layby past Fat Betty

Daylight at last

After a brief sock change and a bite to eat we made our way up the ascent of Round Hill (Highest point of North York Moors), I must of forgot from last time but this seemed never ending and before we reached the summit we switched our head torches off to prepare for the awesome sunrise that was to come, after cresting Round Hill we were suddenly greeted with a big bright sun staring straight at us so much for watching it slowly rise. The going was good and averaging just over 4mph we hastily made our way past the Lion Inn, Ralph's Cross and Fat Betty (6 hours 01 minute). At this point we had made some time up from our last crossing by the way of 10 minutes. It didn't take much longer to reach the Layby before you turn onto the boggy section and at the layby we took our well deserved 20 minute pit stop.

Layby to Shunner Howe Trig Point

Shadowy past

It didn't take long sitting around before you started freeze so after a quick sock change and food we were up and almost ready to go. Stiff, aching and shivering and after only 18 minutes we slowly made our way onto the boggy section, to be honest I was dreading this section and trekking for mile with soaking wet and freezing feet. After 10 minutes or so we started to warm up and regain our walking form which was just as well as we hopped, jumped and skirted our way round the wet boggy section and in no time with dry feet we had mad it to Shunner Howe. We felt good and made excellent time past the Blue Man boundary stone and it wasn't until we reached the ascent of Simon Howe that our new found energy started to drain away rapidly.
We reached the Blue Man in 8 hours 1 minute which was unbelievably 32 minutes quicker than last time and we were delighted with our planning and preparation of altering our pit stops. We reached the summit of Simon Howe and took a much needed final planed pit stop.

Simon Howe to Finishing LWW Stone

Finishing Stone at Ravenscar

Bloody Hell ! It was cold stopping and once gain we had great difficulty in getting going again and unfortunately this time we never found our magic wings and to make do with slogging it out. From Simon Howe the track was greasy and muddy and with the added difficulty of tired limbs our moral seemed to be taking a bit of a battering. We passed through Ellerbeck 42 minutes quicker than last time and way ahead of our schedule in a time of 10 hours 4 minutes. The ascent upto Lilla Howe Cross was no worse going than last time and even though we felt knackered we once again made up time and passed the cross in 10 hours 47 minutes, with the finishing mast in sight and 44 minutes to play with a sub 13 hour crossing seemed a dead cert. The track down towards the Flask Inn was a muddy slippery mess, last time we were going slightly above 4 mph down there but this time we couldn't get anywhere near that even on the good bits, for some strange reason it felt as if we were loosing time left right and centre and that we would struggle to crack the sub 13 hour mark. At least from Jugger Howe to the finish the ground under foot was spot on and from Jugger Howe it became a task of how far under 13 hours we could go. and finaly the finish and the LWW stone. OHHHHHHHHHH ! That was bloody hard. 12 hours 21 minutes and 50 seconds.

Jon Leete

Well worth the effort and all the aches and pains, and like we said to some fellow walkers at Simon Howe it might not feel good now but it will feel good tomorrow. ( And it does.)
03:21pm The end.

Thankfully my mate Jon's wife Marg was there to pick us up at the finish with a warm flask of tea and more importantly a lovely nice warm car.

At this present moment in time I would be happy to leave that time as my fastest crossing and drop back to a more pleasurable 14 hours in future, our next crossing will be summer 2012 and will be a night reverse crossing all being well.

Tell me what you know ?

2011-11-27T11:55:00.001Z

Wednesday 23rd Novemeber

Last weekends race went as I had expected nothing more nothing less, but it left me with a depressed feeling in my running world for some reason strange reason. On Wednesday I headed off for my weekly speed training at the Leisure Centre with the plan of giving it absolutely everything and a bit more to try and boost my morale. I set the session so it was just about impossible for me to complete it but I knew I would dig deep anyway to try and finish it. One minute and twenty five seconds at 22kmh with a jog recovery of three minutes thirty five seconds with ten reps of this to complete. My mind was first programmed to achieve a minimum of six reps which I managed with some extreme effort and then it was a case of telling myself that I had to do eight reps at all costs even if I went flying off the end of the treadmill at the end. Once I had managed eight then it was a case of thinking if I could do nine reps then I would be very pleased, if it was some form of torture interrogation technique then I would of been willing to tell them everything I knew so how the hell I managed that tenth a final rep is a complete mystery either that or blacked out.

Saturday 26th Novemeber

With family commitments this weekend I would have to miss Sunday's long run so to make up for it I planned to give it everything with my hill training on Saturday. I didn't feel too good as the training session started but as time went by it made no difference as I was completing my pre-set targets, after an hour I had completed the training session and once again I had made another small step forward in the direction of progress.

I will miss next weeks long run which I'm not too bothered about as I will be doing a winter crossing of the 42 mile Lyke Wake Walk. Starting at 3.00 am should see us finish hopefully before 4.00pm to give us a sub 13 hour crossing and before it gets dark. Last time in June it took me a day or two to get over it so I wouldn't of thought I would be up for a long run or even a cross country race a couple days afterwards this time around.

I'm 43 on Wednesday so I'm neither a young V40 or and old V40 but it would be great to be able to be putting up a challenge for a National Masters medal once again. Next years national masters cross country championships are at Bath which is just a bit too far for my liking but I haven't ruled it out totally just yet.

Light Water Valley 10k

2011-11-20T19:05:00.000Z

Lightwater Valley 10k - I took the lead from the starters gun and quickly found a good speed that I felt I could maintain throughout the race, after about 1 1/2 miles I thought to myself that it was going to be a funny old race guessing how far I had done and then a further 1/4 of a mile later the first mile marker appeared. In all my racing years that had to be the worst guestimation of how far I had done and I knew it was going to be one old long slog for the further 5.2miles. Tony Lambert from Swaledale tracked me for the first three miles or there abouts until I started to run out of steam and then he steadily but surely started to pull away. I finished in 35 minutes 55 seconds to take 2nd place which was around a minute slower than Tony who took the Victory.
I reckon my time would be worth around 34 minutes 40 seconds on a good road course for 10k which is exactly what I had expected to do, after not racing for so long my lungs certainly knew about it by the time I had finished and for some time after that but on a positive note I finished with absolutely no injury problems and I would of thought my legs would of felt stiff as chuff afterwards but to be honest they actually feel quite good.
Time now to get stuck in to stage 2 of my training plan with the aim of getting my 10k time down into the low 33 minute area. I'm looking forward to 2012 to see how close I can get to running a sub 32 minute 10k and putting 2011's running world well and truly behind me.

Stage 1 Dunn

2011-11-18T19:29:00.000Z

My three stage plan of getting back to sub 32 minute 10k shape is back on track with the completion of stage one. Stage one was to be twelve weeks long with the aim of being able to complete a 10k race in around 34 minutes and 40 seconds, I feel I should be able to achieve that so stage one is complete with a week in hand. Stage two is now ten weeks with the aim of going sub 33 minutes for a 10k and the final stage of 8 weeks should see me running a sub 32 minute 10k.
It's been a long four months since I last raced but it's been worth it due to the fact I'm returning this time without carrying any injuries, there's no pressure for me to do anything special at the Lightwater Valley 10k this Sunday which just leaves me with the task of running as fast as I can and pain free.
In two weeks time I have planned to do a winter crossing of the 42 mile Lyke Wake Walk, if the weather stays like it is at the moment it won't be much different than a Summer crossing with the way our summers are nowadays.
The change in weight training is at long last showing some signs of improvement, the extra reps with lighter weights has been much harder than anticipated not only effort wise but also from some sort of macho thing going on at gyms were you have to pick the biggest weight you might be able to lift and then select the next one up. I've managed to resist "the look what I can lift" and have stuck with the lighter weights knowing that at least my time in the gym has a purpose.

Back in Ten.

2011-11-10T19:57:00.001Z

At long last I'm back training again, I was forced into doing nothing for ten days whilst I suffered with a bad cold but thankfully today I made it to the gym for a bit of a speed training session on the treadmill. Thankfully all went well and actually I had a bit of a struggle trying to hold myself back from the session that I had set myself, I had only set myself a moderate challenge but it was good to complete it without any problems.
I can't see much point in turning up for my long awaited comeback race at Hartlepool this weekend but I will carry on with the plan of doing the Lightwater Valley 10k the weekend after for the time being, speaking of Lightwater Valley theme park I heard they have sacked one of their workers but he's taking them to court for funfair dismissal. Anyway, I will do some testing this Saturday and early next week to see what sort of time I should be trying to aim for.

The impossible was Impossible.

2011-11-04T18:51:00.000Z

Steady on there ! The training last weekend might of gone well but after that I have been forced into doing absolutely nothing as I have picked up a bad cold, normally I would battle on but with the way things were I didn't have much option but to rest. I'm now feeling better than I have done all week so I might try a nice and easy session tomorrow on the treadmill with a bail out option if all is not well to do some weight training. It's typical in the running world if it's not one thing then it's another.

My original 12 week training plan to full fitness now appears to of been impossible and having given it plenty of thought I have now come to the conclusion that to get back up to full speed it is going to take not one but a two stage plan or possibly even a three stage plan. My first stage plan is to achieve a very low 34 minute 10k time or some other equivalent time and then in the second 12 week stage aim for a low 32 minute 10k and finally finish with a further 8 week stage to hit P.B. smashing form, much easier to write than do but that's my plan.

I shall be using the Dewsbury 10k in early February to test myself with the aim of running 33 minutes 30 seconds.

Inching along.

2011-10-29T12:40:00.000+01:00

I would never of guessed that getting anywhere near back to full fitness could take so long or be so hard but that is exactly how it is. As the weeks pass by I'm slowly inching my way up the fitness scale but at this rate I will be worn out before I even make it to a race.
Five weeks ago I just about managed 10 minutes at level 8 on the treadmill hill training session and today I knocked out a full hour, I know I should be happy with that but when I look through my past training sessions I'm still a very large chunk off my best performances. Maybe the NYSD cross country race at Hartlepool in a couple of weeks time will help speed things up, I'm certainly looking forward to racing again that's for sure.
I'm teaming up with Phil Utley for tomorrows long run which is always an added bonus to have some company. After flogging myself to bits today for an hour I can see myself taking a bit of a hammering tomorrow even though it's supposed to be a steady run but I'm sure I will enjoy it non the less.
Tuesday morning I'm planning on doing a 1 1/2 mile time trial on my way to work which should give me some excellent data to work with in preparation for the up and coming cross country race, I will be setting my sights high and I won't be happy unless the first number starts with a seven after that even 59 will do.

Defence System.

2011-10-26T19:08:00.000+01:00

I enjoyed my hard training session last Saturday and even more so with managing to achieve my set target, I tried my hardest to do better than the target I had set myself but due to lack of oxygen and power I was unable. After resting Sunday and Monday and just some light training Tuesday I was looking forward to today's hard speed training session. The plan was 1 mile fast by 1 mile easy with 5 to do, I jogged down to the start line and then sprang into action whilst hitting the start button on my GPS watch the first minute felt fast and ok but by 3 minutes I was starting to feel the pain, a quick check of my watch to see how far I had covered and Bloody Hell ! (the battery had gone flat) onward it was guesstimating a mile and by the time I hit the first checkpoint I had developed a stitch. Looking down I also noticed I had odd gloves on and from there I knew the session was doomed. Each mile interval was harder and more difficult than the last and by the time I finished it looked like I had only minutes left to live. On a positive note at least I should be able to improve on that performance with my next speed training session.
After getting over my ankle injury it now appears I am developing another injury in the form of plantar fasciitis. The heal pain hasn't really interfered with my training but I'm already on it's case trying to rectify the problem before it gets any worse, rest at this moment in time is not an option. Vitimin I aka Ibuprofen, stretching, new cushioned training shoes and a bit of self foot massage are my first lines of defence.

Twisted Power.

2011-10-21T18:21:00.002+01:00

After doing interval training year after year you could say that they become a bit tedious to say the least but recently I have taken up inventing new interval training sessions and it now makes those hellish training sessions something to look forward to once again. It's just a simple case of taking a straight forward interval training plan and adding a bit of a twist to it.
Example - 1 minute all out attack up to the top of an hill , jog back down 1/3 , then 40 seconds flat out back up to the top of the hill and beyond. Finish with a jog back to the start point. 5 to 6 sets of these should see you on the verge of collapse and feeling sick. FANTASTIC.
I will miss my long run this Sunday as I will be visiting my dad in Leyland so instead I will just have to give it absolute everything and more with my treadmill training session on Saturday morning, the aim will be to edge that little bit closer to full fitness and with what I have got planned for myself I won't be far off a level I would be happy to at least make a return to racing.
Summary
My come back trail now stands at 7 weeks out of the 12 weeks I had originally planned.
I have only 3 weeks to go before my first race back which will be the NYSD Cross Country at Hartlepool.
I have entered the Thirsk 10 mile race on 20th Nov 2011.
Weight loss plan has crashed yet again thanks to beer and pies.
The weight training seems to be even harder now I'm using lighter weights with more reps.
42 mile Lyke Wake Walk winter crossing planned for 02nd Dec 2011.

Two good.

2011-10-16T11:55:00.000+01:00

Just before I set off on my early morning trail run I hoped that my lower limbs wouldn't ache too much after yesterdays hard training session which was the case last week. Fortunately this time around my legs and ankles felt quite springy as I set off and thoughts of lets hope this is a sign of things getting back to normal rushed through my mind. The plan was to aim for one and half to two hours of trail running around the Sutton Bank area which over the years has served me well in keeping me mentally sound, the quietness, the lake, the woods, the White Horse, and a fantastic view back towards home make up the ingredients for a good run. I'm trying to get used to the long runs again so my main focus is on enjoyment and not on how fast I'm going which appears to be working as I managed two hour and fifteen minutes this Sunday with no problems other than the expected feeling of fatigue by the finish.
Triple 7 tomorrow. 7 mile run, 7 mile bike and finally 7 lots of different weight lifting exercises. Wednesday is looking good for some more cross country interval training but it's looking like it could be the last one of the year as daylight is getting very limited on an evening.

Gladiator ready. Contestant ready. Errr ! No !

2011-10-15T11:50:00.000+01:00

Seeing as it looks like Gladiators won't be making a TV come back any time in the near future I have modified my weight training routines and instead of going for heavy weights I'm now selecting lighter weights and doing three times as many reps. So it's out with the big bulky iron muscles and in with the all new light weight and hard as hell titanium muscles. That's the theory anyway.
Wednesday's speed session was with Phil Utley and involved running 3 minutes fast with a 2 minute fast jog recovery with 8 to do and to mark the overall distance covered which will act as a target to beat next time. I have no doubts that I'm improving each week and each week Phil is improving at the same rate so not only will it be good to see how I fare in my first race back but it will also be very interesting to see how Phil gets on at his next race compared to his last. Each rep and recovery was just under a lap of the grass field around the sports complex at Knayton which worked out really well because each rep was different than the last as the uphill section was tackled at a various time in each set.
At the moment I can manage around 1 1/2 hours before my ankle starts to stiffen up but it's still improving little by little each week so no worries there. I will limit my long runs for the time being to around 15 miles, I have no immediate plans to do any marathons so 15 is just fine by me until the day a marathon appears on my race calendar.

Dunn More Running.

2011-10-09T13:31:00.000+01:00

The training is going really well at the moment but unfortunately the weight reduction scheme is failing miserably, that's two week in a row now that I have managed to loose exactly no weight what so ever. The mid week speed session on Wednesday was on grass with one minute of hard running uphill and a two minute twenty second recovery as a very slow jog back down the hill. I managed ten blasts up that hill and by the final one my leg muscles were starting to shake and seize up I would of liked to of done just one more but the old legs were having not of it.
Saturday I opted for a tempo session with the aim of keeping a set pace for as long as possible, I have managed an hour at the pace I selected in the past so I was quite pleased to of managed forty minutes and I made up the hour with a nice and steady final twenty minutes. I may of put too much effort in for my liking as my legs muscles felt quite stiff afterwards, I usually try to avoid training to hard on the Saturday so it doesn't interfere with my long run on the Sunday.
Sunday - NYSD cross country race, Ampleforth trail race, Shaun Lee Johnstone race trail race, I would of been over the moon to of had a crack at any of them but if I'm going to get back upto speed then I will just have to stick with training for the time being. So long run it was with an eighteen mile route which includes four very long ascents three on road and one off road on the journey back. As soon as I set off my calf muscles felt very tender and they didn't get much better as the miles went but the need to build up some good old strength was more of a need than worrying about a few aches and pains. Two hours and eight minutes of torture later I had completed my task and could begin the process of convincing myself how much I had enjoyed it.
Next on the agenda in the running life is to attend the presentations for the Yorkshire Dales Race Series at the Blacksheep Brewery this afternoon, after winning the series for the last six years it was a bit disappointing to say the least to finish 4th this year but I still enjoyed the races non the less and a matter of fact I had some right old battles with some old rivals and new ones. Young Marc Scott of Richmond Zetland Harriers deservedly won the race series this year and will take some stopping in the future but I do like a challenge.

Come back trail - Checkpoint 1

2011-10-04T19:54:00.002+01:00

4th October 2011 - Run to work 7 miles including a Test run of 2.2 miles. (That was the plan in my running diary)

It's easy writing down races and training plans but when the big day comes that's when it all changes and the task ahead suddenly seems very daunting. Which is exactly how it was this morning, the first one and half miles were treated as a warm up and a time to build up the fear and dread of the pain I was about to inflict on myself, thoughts of not achieving my expectations at this stage in my training blocked out any positive thoughts I might have had harboured somewhere deep inside. I arrived at checkpoint one, there was no hanging around and I instantly started the test run whilst hitting the start button on my stop watch after just a few strides I checked the watch and saw 00:00:02, excellent the watch was in motion and working. ( Learn by your mistakes, a few times in the past I have finished test runs and realised I must not of started my watch properly, funny now but heartbreaking then.) My test run took me straight up an hill so I tried to balance how easy those few hundred metres are and the effort that is required for the ascent, oops ! A slight misjudgement left me gasping for oxygen and a slight dip in speed and then it was a case of trying to balance on that knife edge between how fast I could go without the need for any slight recovery dips and a reduction in speed. As the test was only just over two miles the devil on my shoulder drove me onwards and faster than what was manageable and unfortunately I had to take the recovery dips but at least I knew I would finish the run with nothing left in the tank. As checkpoint 2 also known as the finishing line appeared in the distance I had a mixed bag of feelings between wanting to go quicker, feeling sick, needing oxygen and I wondering what time I was going to do ? 00:11:59 Yes I'll take that ! was my first thought, it was 30 seconds quicker than what I achieved 4 weeks ago and proves I'm heading in the right direction. I reckon I need to loose around another 15 seconds per mile on the test run which is a lot easier said than done but if I manage that then I will be back in 32 minute 10k territory and that is where I need to be.
The more dread, fear and thinking of injury excuses their is before a test run / race then the better I seem to perform.

OCD development.

2011-10-01T19:31:00.000+01:00

I have developed an obsessive compulsive disorder for constantly checking and analysing each run I do compared to what I have achieved in the past. Even if I have convinced myself that I'm on track and making progress it only lasts for about a day or two before I feel the need for another test run. Today instead of venturing out in the lovely early morning sunshine I opted for an hill session on the treadmill, I know how boring treadmills can be but in the testing world it doesn't get much better. Last week I just about managed to last 10 minutes at level 8 for the final part of my hour of hill training and this week I was pleased to be able to manage 20 minutes at level 8. In a strange sort of way my enjoyment didn't last long as I drifted away from my recent test data to my past results and found that at level 8 I should be able to last for a full hour quite easily. Not to dwell to long on the past I planned my long run for tomorrow morning of 18 miles with the initial plan of taking it very easy but I'm quite sure by the time I have reached half way I will of closely monitored my time as I pass certain checkpoints which I have no doubt will lead me into racing myself against the clock so I can do some more analysing once I get back home.
I still have my weekly sauna after Saturday's training session which I find very therapeutic and it doesn't half make my hands nice and clean after a week of oil and dirt that comes with my fitters job. I hope I'm not speaking too soon but I haven't suffered with a cold now for well over 18 months which is a massive bonus when it comes to running and not having to miss training sessions. And finally I just wish they served pies in there (only joking).

The come back trail. Part 1

2011-09-30T19:00:00.000+01:00

I have spent nearly a full week as if I'm about to starve to death in my quest to loose some weight and I was rewarded with a massive 0 lb loss, there should of been a one in front of that zero at least for the effort I put in trying to loose weight. But I'm not giving in just yet and will try again next week and by God I had better loose some weight or else I'm going to show that body who's boss and force feed it some lovely pies, steak pies, chicken pies, mince and onion pies, pie full of pies, ooops ! I mean nothing but salad and fruit.
I completed a fast tempo run of 7 miles this evening and recorded a time 3 minutes 30 seconds slower than my best so by my reckoning I should be capable of doing a 35 minutes 10k at the moment which is around a minute quicker than what I was capable of 4 weeks ago. My aim will therefore be to knock a minute off each month over the next couple of months so that I should be capable of running the Thirsk 10 mile race at the end of November in 55 minutes.
Unfortunately I didn't make it to the gym yesterday for my second weekly dose of weight training as I couldn't find my gym membership card anywhere, I should be on the Penn and Teller magic show the way I can make things disappear.

Options.

2011-09-25T15:39:00.001+01:00

I had a last minute switch of training this morning and instead of a steady 20 miler I opted for a two hour trail run which in the end turned out to be the correct decision as I totally enjoyed the scenic route around Sutton Bank and Gormire Lake.
The speed training this week will either be option 'A' a hard treadmill session or option 'B' another visit to the sports complex at Knayton which makes for good Cross Country Training and I also get the chance to wear my new cross country shoes in at the same time, at the moment option 'B' is well ahead on the enjoyment scale.
Tomorrow's training is a bit of a mix bag with a 7 mile run, 7 miles on the bike and finishing with a good 40 minutes of weight training, I missed out on my weight training sessions last week so I'm sure my muscles will know about it come Tuesday morning.
Leeds 10k or Thirsk 10 miler with both races being on the 20th November another decision needs to be made sooner rather than later to make sure of an entry but just as I think I have made my mind up I go and change it again the next day.

Spring Again.

2011-09-23T18:22:00.000+01:00

Running wise this week just keeps getting better and better. It started with the steady runs at the beginning of the week in that they felt much easier than what they have done recently, the speed session with Phil Utley mid week went well and I have also managed to loose a couple of pounds but the best and most important part was the 7 mile run this evening. It wasn't the speed, it wasn't that I had no ankle pain, what made a difference was that it felt like someone had tightened the springs up in my ankles. The last time I managed to bounce along like that was way back in December last year before I did my ankle in, so I'm really looking forward to tomorrow's hill training session to have another go with my new transmission.

Yorkshire 3 Peaks Trek.

2011-09-18T14:44:00.003+01:00

Having not done any weight training for some time it took me around four or five days to get over the muscle soreness but luckily it didn't stop me from running. I'm now almost back into a good training routine, I say almost because on Friday I went trekking around the Yorkshire 3 Peaks so missed out on running for a few days.

Yorkshire 3 Peaks - We set off from the Cafe at Horton-in-Ribblesdale at 5.20am to take on the 25 mile route of the Yorkshire 3 Peaks. It was still dark when we departed and it didn't take long before we started ascending the first climb which is Pen-Y-Ghent, with it being dark and misty as hell we didn't see much so we didn't bother hanging around at the trig point and pressed on down the other side heading for the Ribblehead Viaduct.
We were about half way down by the time daylight came and all we could see was a long stretch of wet bog land ahead of us. This slowed us down slightly as we weaved, jumped and even tried sprinting across some sections before sinking and eventually I ended up in a bog waist deep. My fellow trekker Jon decided he was not having any of that and went the long way round leaving me to struggle and worm my way to freedom. Eventually we made it to some firmer ground and checking the distance we had travelled and how long we had been trekking our 8 hour 15 minute target was well out of the window as we had only managed to average around 2.8 mph. After 8 miles we made our first pit stop and a much needed sock change before heading off down a tarmac road to the Viaduct at Ribbleshead,

which until that point the journey had seemed very unscenic like. The going was quite good until we made it to the base of Whernside, the trek up the first half of Whernside was quite pleaseant but the second half was a different story as in an instant it became windy as hell and very misty and once again our view range was down to about 30 metres. We didn't hang around up there neither and we swiftly made our way off the peak, once half way down the wind and mist disappeared and it was almost a nice day again which lead us onto our next pit stop at 16 miles. We had made up some time and decided to target sub 9 hours or even sub 8 1/2 hours. The next section towards the base of Ingleborough was good going and in no time we came face to face with the steep ascent of Ingleborough, we made it up in sections as my mate Jon was starting to suffer with cramp and yet again the summit was misty as hell, we made our way across the plateau and missed the trig point as we could only see about 20 metres, the GPS unit made it's first real appearance and gave us an exact grid reference and from that we quickly map read straight onto the trig point.
We messed around slightly as we tried to locate the correct path back off the summit and once we found it and descended a few minutes it was back to good weather and plain sailing all the way to the finish. After 8 hours 37 minutes we had done it and in more favourable weather conditions I'm sure our 8hr 15min aim is achievable.
I didn't expect the climbs up the peaks to be as long as they were and also how tough some of the terrain is on route. I can see now why the 3 peaks race is so bloody hard and the cyclo cross race must be an absolute nightmare.

It's all about the speed.

2011-09-15T19:34:00.000+01:00

I remember saying this a while back but I'm ready to say it again. After months of moaning about my injured ankle I'm sure it's now ok so I will try not to mention the blasted thing again.
The speed session this week unfortunately had to be on the treadmill but at least it lets me know what fitness level I'm at, the session was supposed to be 2 mins at 21km/h with 3 mins recovery by 10 sets. First of all I couldn't manage 2 mins at 21km/h so it had to be reduced to 1 1/2 mins and then I only managed to squeeze out 8 sets. Normally I should be able to knock out 2 1/2 minutes for the full 10 sets so there's plenty of hard work ahead if I'm going to get back upto speed.
Next week I will be glad to give the treadmill speed session a miss as I will be revisiting the sports field complex at Knayton near Thirsk, the interval session on the grass against fellow runners should help build some stamina and also come in handy for the up and coming Cross Country Races.
I'm off trekking around the Yorkshire 3 peaks tomorrow morning but come Saturday I will be straight back into training mode as my No1 priority now is to regain that missing speed. Oh ! Not forgetting the all important weigh in on Saturday, all I ask for is a mere 1 lb loss. Come on scales ! be kind.

Stuff That !

2011-09-12T20:50:00.000+01:00

It's the next day after racing at Wetherby and my ankle feels ok so it's all systems go to try and get back to full speed. The weight battle has begun with the aim of shedding half a stone by early November and I've re-started my twice weekly weight training but this time with less weights and more reps so all I need to do now is get back into full training mode and see what speed I can achieve by the time I return to racing which is looking like early to mid Novemeber. The NYSD Cross Country fixture at Hartlepool is looking like a good place to start, I like the course at Summerhill as it has a bit of everything so I will be looking forward to that plus it will give me a chance to try and get some points for North York Moors in the team competition.
You have to ask yourself whether or not if it is worth all the effort and suffering to try and win a race and recently I got into my mind that I would take training it as it comes and have a more laid back attitude and be happy with whatever result but you can stuff that now as I'm ready and willing to suffer once again.

Wetherby 10k

2011-09-11T17:31:00.000+01:00

I managed a good 9 days or so without any ankle problems whilst out running so I took up the offer from Phil Utley Thirsk in joining him for a speed session at the sports field at Knayton. After I had explained my situation of doing next to nothing for months on end he kindly decided to test my ankle, fitness and mental strength to their maximum with a session of 5 minutes of hard running with 2 minutes rest by four times. John Worrel also came along for some punishment and after a quick warm up the training began. To cut a long story short there was next to nothing between us after each 5 minute interval and seeing as Phil was in 37 minute 10k shape I felt I might just be able to squeeze under the 37 minute barrier myself for the up and coming 10k race at Wetherby.
Wetherby 10k - My prediction before the race was 36 minutes and 40 seconds but it was a bit windy to say the least but I convinced myself I could do it. For some strange reason I lead the race from the start which was a total surprise and to be honest I felt quite comfortable and it wasn't until after 1/2km that other runners decided to come pouring past me. The first 3km weren't too bad as the wind seemed to be helping us along but soon as we had to do some work into the wind my lack of fitness showed its ugly head. By the time I had reached half way I had found a good compromise between how fast I could run and the amount of pain I could sustain, which in turn boosted my moral and gave me the feeling of enjoyment to be racing again. The last four km's seemed to fly by even though I was stuck in no-mans land between runners and I crossed the line in 35minutes 56 seconds. I think I was 14th and the the best news for me was my ankle felt ok.
I have always enjoyed doing the Wetherby 10k and so must a lot of other runners as this year race had a 1000 runners.

Site for Speed

2011-09-04T17:54:00.000+01:00

I knocked out an eighteen miler this morning or I should say the eighteen miler knocked me out. The first twelve miles were ok but then it got tougher and tougher which was a result of my lack of fitness, but compared to my first run just under a week ago I have got to be happy with that. I haven't done any interval training against a fellow runner for well over a year now but this Wednesday I have taken up the opportunity to do just that and as an added bonus I get to check out a new area to train on so I'm really looking forward to that.
This time last year I was busy contemplating doing the London Marathon and this year even though I'm keen as hell to do it I will have no option but to wait until the end of the year before I can make any decisions due to the fact I will need the time to see if my ankle can cope with the high weekly mileage required to be competitive.
I have planned a mid week Trek in a couple of weeks time around the Yorkshire 3 Peaks route, it's more of a test trek to see if my newly purchased equipment and boots are up to the job for when I tackle some future Treks of between 60 and 84 miles. Besides once I have checked the 3 peaks route out it might just come in handy one day if I decide to do the 3 peaks race. I did the Lyke Wake Walk of 42 miles a few months ago and now I know that route I'm also quite keen to say the least to have ago at the annual race, I say go but in reality I would only do it if I thought I could break the course record and if I can get back to near my former fitness level I'm sure I could do it.

First Week Back

2011-09-03T18:44:00.000+01:00

I was keen to get started on my latest come back trail but was dreading the first few training session as you just know that they are going to hurt. Hurt I did, the running for some reason seemed easy than the bike training for some strange reason but by God they both hurt. I felt my ankle was not 100% right but as the week went by it appeared that I wasn't aggravating the problem and I could run the full distance in my normal running style, if it wasn't for the severe lack of fitness I could of been flying along. Today I managed one hour of uphill training and
thankfully their was no problem once again with the ankle so tomorrow I will opt for a two hour steady training run. I was tempted to try a twenty miler but I don't want to push my luck too far just yet.
It's now only a week to the Wetherby 10k and by my training data I should be looking at trying to break the 35 minute barrier which is a bit disappointing seeing as I have managed 32 minutes 6 seconds in the past but the feeling of being on the right track again certainly makes up for the disappointed feeling.

Three Weeks Out.

2011-08-30T11:54:00.000+01:00

Three weeks ago I took a week off from running and visited my sports therapist to try and get some information on my injured ankle, it appears nothing too serious is wrong and it's probably a related problem from the main injury which I did some eight months ago. After a week off I then had a week on very limited running and my ankle actually felt better but it was still not quite right so last week I took a further week off from training altogether seeing as I was on holiday in Gran Canaria and besides it felt way too hot to even think about running. I took full advantage of the all inclusive package and just about ate and drank enough stuff to last me six weeks when on normal rations, I'm now way over weight and will struggle massively with my run to work tomorrow morning but I do feel fresh and keen to get started on another comeback. The Wetherby 10k is just under two weeks away and I will be doing it even if I have to crawl round, I'm in a very poor shape compared to previous years but I'm looking forward to the race non the less and it will be good to see exactly what my fitness level is at or should I say not at.

Back to Work.

2011-08-06T19:22:00.000+01:00

I missed a few days running whilst I tackled some of the jobs that needed doing on the exterior of the house but I was back at it today with a good hour of uphill training on the treadmill seeing as it was chucking it down. Tomorrow I have mapped out a new route which is a mixture of some old training routes and some walking routes with both of them being off road so at least the run shall have a sense and feeling of a new adventure which makes the run all that more enjoyable. I won't be achieving my weekly mileage target this week but I should be back at it and gunning for 75 miles next week with the 100 miler still on the cards after that.
The treadmill session went quite well with a slight improvement in performance but looking back over my past training information I just can't believe how far I am away from what I would call average so I still have plenty of work to do whilst I still wait for my ankle to get a grip of it self. The Diamond League athletic meeting at Crystal Palace has kept me entertained and I can see myself buying some tickets in the near future to get a piece of live action, the Edinburgh International Cross Country in January also could be worth a trip.

Help stopping.

2011-08-03T19:03:00.000+01:00

The roller coaster ride of a long distance runner continues, one minute my ankle feels as if it's almost getting better and the next it feels stiff as hell but it does appear to be improving. The pain at a guess feels more to do with the Achilles rather than anything to do with spraining it earlier on in the year, a visit to the sports therapist probably would be a good idea but the thought of him saying "no running for a couple of weeks" has caused me to try and ignore the situation. I did manage to get in 65 miles last week and I did see some improvement on my fitness level which was very pleasing to say the least and this week my plan was to try and complete 75 miles which was going well until the need to get some work and exterior painting done on the house over took the need for some sweltering hot training runs.
I have penciled in 75 miles for next week and to go large the week after that with 100 miles which then leads me to a recovery week of next to no mileage as I will be on holiday, I know from past experience my appetite for food and beer excels my appetite for running.
Refering back to my ankle I take it the best course of action is to stretch it then stretch it a bit more and finish with some more stretching. This seems to be working along with restraining myself from doing any speed work and if it improves over the next few weeks then great if not I will take the option of seeing a sports therapist. I can hear him now " why the hell did you not come sooner ". I just wanted to get a few more miles in and then another few and another few that's why, I couldn't stop myself.

Good News Bad News

2011-07-25T17:40:00.000+01:00

The bad news is that I only managed a measly 39 miles last week but the good news is I managed 14 miles Sunday morning with only slight ankle pain and that was after 9 miles, so compared to last week things appear to be getting better. This week my target will be 60 miles but the 60 miles have got to be relative pain free or better still pain free altogether.
The thought of doing some cross training isn't very appealing at the moment which is probably down to having spent 4 months already this year doing just that whilst waiting for my injured ankle to get better. In between some short steady paced runs I'll opt for some rest and relaxation so when my ankle is good to go again I'll be highly motivated to get those long steady runs in the bank ready for winter.
By the time my ankle gets better it will be time for my annual summer holiday which usually results in me doing next to no running and eating and drinking excessively. I start off with good intentions with just having cereal for breakfast, a light snack for lunch and a 3 course meal for dinner. By the end of the week I have cereal, toast, omelettes, croissants and a full English for breakfast, a 3 course lunch and about a 7 course meal for dinner and then somehow around 4 o'clock in the afternoon get a craving for some coffe and a cake. The Wetherby 10k is just after that so I should be looking to roll round in a time of around 40 minutes if I'm lucky but if it's pain free I'll take that.

Ankle Rankle

2011-07-18T17:01:00.000+01:00

I tried to spend as much time as possible last week trying to get in as many easy/steady miles in as possible with no hard running or speed work so as not to aggravate my ankle problem. I managed a few 7 mile runs to work but due to my ankle giving me grief I had to get a lift back home after work and with rest days fitted in between I managed yet another feeble week of training. I had no choice but to miss the Burton Leonard 10k on Sunday which was very depressing to say the least especially as I had one hell of a race the year before against Jim Bulman. Instead I went for a steady 10 miler which turned out to be very unpleasant to say the least, first of all it was chucking it down and my waterproof jacket has lost it's waterproofness and then with only 4 miles completed my ankle pain started to get worse and then finally it had the cheek to stop raining when I got back home.
My dilemma now is whether to try a few more easy runs to work and back and hope I don't aggravate the ankle or to take the week off from running and give the ankle some rest, or should I take the fifty fifty option a few rest days followed with some easy runs.
The ankle is absolutely fine with day to day stuff and walking around so it can't be anything too serious so at least there's hope yet. It would be good to be back upto speed for the back end of the year and that's what I will be aiming for now.

Springless.

2011-07-12T19:04:00.000+01:00

I did my pre-race training routine on Saturday morning which is half hour of running with around 8 minutes of some faster paced stuff included, it's my way of letting my lungs and legs know that they had better get themselves ready as they will be needed for a maximum performance the next day. On Saturday even the steady paced running felt hard so my plan for Sunday's race at Kilburn was to take it easy from the start and to see what happens. After a quick refreshing rain shower the race got under way and I managed to stick to my plan for once of taking it easy, the thing was it didn't feel easy but instead it felt as if the springs had gone in my feet and had left me struggling with no bounce in my stride. I eventually finished the 7 mile race in 6th place in 41 mins 42 secs. In winter I have a 19 mile course that involves running 6 miles to Kilburn and then fast jogging around the 7 mile Kilburn route and finally run the 6 miles back home. I have managed a quicker time fast jogging around the 7 mile race route section than what I did racing it on Sunday so you could say something was not quite right. On a positive note I was part of the winning team with North York Moors and with my two prizes added together I should at least be able to buy one new training shoe out of a pair with my start fitness vouchers.
Normally I would be back upto full speed again today or there abouts but my legs are giving me the signal that it's time to back off from racing and speed training for a while. I have experienced this before when I have spent too many weeks racing hard with hard speed sessions put in between so I suppose it's a case of doing too much too soon on a limited amount of base training. It will take at least a couple of weeks before I see any signs of getting the spring back into my stride so my plan is to spend at least the next four weeks getting in the miles with no speed work or racing.

Recovered Recovering.

2011-07-06T19:05:00.000+01:00

I was expecting to spend most of the week recovering from Sunday's half marathon but my legs felt as if they were good enough to try a hard interval session so that is exactly what I did. The session was to run hard for 8 minutes with 3 minutes jog recovery and with the aim of completing four of these and making sure I manage to run the same distance for each of the 8 minute periods. Last week I faded badly on the last 8 minute interval but this week I managed to complete the full distance, my legs were seizing up and I was struggling severely to get enough oxygen into my lungs for the last 4 minutes but the slightest hint of being able to complete the session helped me over come the pain. I'm still a long way off my best but it's a good feeling non the less to make some progress.
This years Tour De France has been worth watching and even more so now Britain has some riders that are capable of winning but I predict Cadel Evans will win this year tour overall just so long he doesn't have his usual one bad day were he throws it all away. I'll be cheering our Brad Wiggins on all the way to the finish and I'm sure he will do really well but the question is will he be aggressive enough ? He's more like a Jenson Button of the cycling world.

Burn Valley Half Marathon.

2011-07-03T21:55:00.000+01:00

The Burn Valley lived up to it's name once again today, not only did the runners have the hard hilly half marathon route around Masham to deal with but we also had the scorching hot sun to add into the mix as well. I didn't waste too much of my energy with a pre-race warm with it being very hot and instead I decided to go with the plan of running the first couple of miles of the race at a reasonable steady pace, sounds good on paper but due to factors out of my control things didn't really pan out that way. The race got under way and Mike Appleton of Ripon Runners took the leading role and guided us out of town, there was a good size bunch of us with Tony Lambert, Lee Dalton and Alasdair Tatham just to name a few.
I found the pace which Mike Appleton was setting was slightly too hard for me probably due to the fact of not warming up properly (that will teach me ) and as the first couple of miles passed by we managed to open up a slender lead and at this point the slight stiffness in my ankle that requires a few miles to settle down was up and running. We passed through the scenic grounds of Swinton Park and from there it isn't long before the relentless hill climbs of all various lengths and gradients begin. On the first hardish climb I managed to open a very slight lead so I went with the plan of trying to keep it, the problem with this idea when you rivals are of a similar fitness level is trying to keep the intensity hard enough but not enough that you blow up before the finishing line. I tried to keep the effort I was operating at as constant as possible whether it be uphill, flat or downhill but with some very long climbs around the seven mile point I must of gone well into the red as I ended up with a stitch as I descended cross country through a farm. The short steep climbs were even more frustrating than usual as my speed slowed that much I ended up with an entourage of hundreds of flys buzzing round the top of my head and it wasn't until I could regain some of my speed again that I could leave them behind. There was plenty of water stations and sponge stations on route which gave me something to look forward to each few miles, the last water station tickled me as one young girl edged out into the middle of the road to pass me a drink and then another younger girl not to be out done went to the other side and left me with about a four inch gap to squeeze through. I came to halt grabbed a drink with each hand from the girls thanked them and continued on my way taking alternate sips of that much needed water. The last few miles seemed never ending and with half mile to go my fellow Lyke Wake Walk mate Jon and his wife Margret gave me a much neeeded cheer on which also seemed to bring me out of a heat induced trance and from that point all I could think about was getting the win and the joy that it would bring.

I crossed the finishing line in 1 hour 21 minutes 24 secs with Lee Dalton of Nidd Valley 2nd, Mike Appleton of Ripon Runners 3rd and Tony Lambert of Swaledale Road Runners 4th.
It was my first win in this years Yorkshire Dales Race Series along with it being my first win of the season and probably my last for some time so I will savour the moment that extra bit longer I think.
It's one tough race that Burn Valley Half Marathon but I also find it's a must not miss race.

Many thanks to Peter Richardson of Swaledale Road Runners for the excellent photographs.

No Need for Speed.

2011-07-01T19:58:00.001+01:00

I knew that it would take some time to get back upto full speed again after suffering a long term injury but I never imagined I would be stuck in no-mans land with a good 2 minutes away form what I should be capable of doing over 10k. This weeks training has gone really well but deep down I also feel frustrated as I find it totally impossible to train at the speeds I once did. The idea of racing myself back to full fitness is just wishful thinking as I know all too well from my cycling days, so the way forward has to be a return to some solid base work for 12 weeks and build up from there. Well ! The thought of knocking out long steady runs at this time of year doesn't sound much fun to me especially when there is so many fantastic races to be part of, the speed will just have to wait. The Burn Valley Half Marathon, Kilburn 7, Burton Leonard 10k, are just a few of the up and coming races I am planning on doing, no chance of a PB and the courses are bloody hard work but they are great races. If I could recover quicker between races I would be doing some of the mid week fell races as well which I keep meaning to do more of.

Melmerby 10k

For the past ten years or more I have considered the end of July as an end to my racing season whether on my bike or on foot and this year will be no different, I will try and have a few very easy weeks with a walking challenge or two before starting on my base training which also includes a few blips as I will not be able to stop myself doing the Teespride 10k and the Wetherby 10k.

Rainton 10k

2011-06-26T16:59:00.000+01:00

You can't beat a lovely sunny day but if you add sun and race together it equates to hard bloody work and that is exactly how it felt today. I thought for a brief moment just before the start about setting off steadily and trying to build on that seeing as I had plenty of competition today at the Rainton 10k. I say brief but it was more of a quick flash because soon as the race started I called the engine room for full steam ahead, by the time I reached the mile marker I had slipped into 3rd place behind Burrett of Leeds City AC in 1st and Aiskew running for Newton Aycliffe in 2nd and by god I knew then that I had made life extremely hard for myself once again. Approaching the two mile marker fellow club runner Vic Brudenell also running for North York Moors came past me and to be honest there was little I could of done to counteract the move as I was more interested in trying to get my temperature back down below the red zone. After a further 1/2 mile I managed to put a stop to Brudenell pulling away and by 4 miles we were both gaining ground on Aiskew and it wasn't long before Brudenell caught Aiskew, I thought that Aiskew must be overheating and it wouldn't be long before I would wrestle that 3rd position off him. For a full mile I battled away but up ahead Aiskew had managed to up his pace to match Brundenell's so I found myself working hard with the gap between myself and them staying the same. The last mile is cross country and I'm sure I made some time back up on them in that section so obviously no problems with the ankle what so ever, and with 1/2 mile to go young Aiskew put in a late surge to secure 2nd place. Mike Burrett took 1st, Vic Brudenell 3rd , Myself 4th and Dean Moore also of North York Moors not far behind me ensured victory in the team competition. The three of us also took the team prize at the recent Redcar Half Marathon so as far as team competition goes I have never had it so good.
I can't see myself improving much over the next few months most likely due to the amount of pre-season training I missed, I enjoy the racing and I'm happy to battle for any position I can get my hands on so the training that is required to run faster will just have to wait until winter.

Lyke Wake Walk 2011

2011-06-19T11:45:00.017+01:00

Operation Lyke Wake Walk

Date - Friday 17th June 2011

Distance - 41 miles

Aim - Complete the 41 mile walk unassisted

Target - Try and Average 3.5 mph whilst walking

Finish Time - 13 hrs 5 minutes including rest periods

Team - Gary Dunn and Jon Leete

The 41 mile route of the Lyke Wake Walk

The Start to Checkpoint 1 (Lord Stones Cafe) We arrived earlier than planned for our 4.30am start, the sun was not yet up but it was light with a cool breeze so as far as we were concerned the weather was perfect. Myself and Jon both commented on how surprised we were at the weight of our back packs which weighed 21lb or more but at least they would get lighter as we ate and drank the bulk weight of our packages. After a few photo's of the start we departed at 4.13am and seeing as we had opted to take the hardmans route and tackle all the hills on offer we went straight up the steep incline from the Lyke Wake Stone. After some undulating terrain taking in moor land and forest tracks it was time for the first big climb of the day known as the devils staircase which leads to the top of Carlton Bank. The hard work put in up that climb was well worth it as we were greeted with the sun rising over the hills in the distance just to the right of Roseberry Topping. From the trig point it was a simple walk down the rough stone steps to our first checkpoint of the day.

Sun rise with Roseberry Topping just to the left

Looking Back at Hasty Bank

Lord Stones to Clay Bank We passed staright through checkpoint 1 to make our way up the next long steep climbs of Cringle Moor, Cold Moor and up Hasty Bank passing the Wain Stones. Having run up those climbs in fell races it actually felt harder to be walking up them, due to spending more time on each of the climbs. With the hard work of climbing completed we then made our way down Hasty Bank to the next Checkpoint at the roadside at Clay Bank. 10 miles completed.

Clay Bank to Ralph Cross T-Junction Clay Bank made for an ideal place to stop to eat drink and change our socks. There wasn't any need to change our socks but prevention of getting any blisters seemed a great idea rather than having to suffer later on. We made our way up Round Hill which seemed quite easy with fresh feet and being refueled and it was a pleasant relief to reach the top and look back at the hills we had just concurred. With the hill work behind us it was time to make up time and crack on at a good pace and in no time we soon encountered the old railway line. Having joked about the walk saying it should be really easy especially as we were doing it on quads it was comical to come across one parked up in the middle of the moors, I told Jon to jump on it so I could I take his photo but he made do with leaning on it as the digger driver in the distance kept a keen eye on us, obviously he didn't fancy a long walk himself if his quad went missing. The Lion Inn at 19.5 miles made for an ideal stopping place to change our socks once again and take on more fuel so that is exactly what we did in the beer garden of the pub. The mile or so tarmac road from the pub to Ralph's Cross felt a doddle and with half the walk completed we both felt in good shape.

Fat Betty

Ralph Cross to Shunner Howe From Ralph Cross it was a short walk again on tarmac to Fat Betty which is a distinctive Boundry Stone but we soon turned and started to cross the bogs towards Shunner Howe. We soon gave up trying to jump and dodge the boggy sections and waded straight through them, it might of been a bit wet but the soft ground under foot felt fantastic. We arrived at Shunner Howe Trig point and took 5 minutes to take photo's and refuel and looking back now we probably should of had a sock change there.

Jon at Shunner Howe Trig Point

Blue Man - 'I -th' Moss

Shunner Howe to Ellerbeck Bridge This was described in the LWW booklet as a hard section due to the hard going under foot and fatigue setting in. And to be honest that is exactly what it was like, the rock strewn path made it just about impossible to look around and admire the scenery and map reading became a bit of a hazard as well as I made big stumbling leaps every time I glanced at the damned thing. I called out to Jon that was point man to go staright on when we hit the road junction and on arriving at the road he questioned straight away about taking the path straight ahead as it veered off to the right. I pointed in the direction we should be heading for and I agreed with Jon that the path ahead appeared to be wrong. We decided to head Northwards to look for another path and within 100 metres we found one and decided that was the correct one, it was supposed to be inline with some boundry stones which we couldn't see but it looked good. In no time we spotted a boundry stone ahead and made our way confidently uphill towards the Blue Man -'I-th' Moss which is another great land mark / boundry stone on the North York Moors to help you locate your exact position. After the hard slog, aching feet and a blip in orinteering it was a good feeling to see this little blue chap painted onto a large stuck up stone in the middle of nowhere. The going was not much better than what we had just experienced and we trundled on towards Simon Howe and into a ravine where we crossed a river by stepping stones, it would of been an iddylic place to take 2 minutes or more but we pressed on as the thought of paddling in the cool stream at Ellerbeck becmame more important than anything else at that stage of the walk. And believe me I was more than pleased when we arrived at the checkpoint at Ellerbeck with just over 32 miles completed.

Ravenscar Mast

Ellerbeck to Jugger Howe Dangling our feet in the cold stream whilst snacking felt so good I could of stayed there for the rest of the day and we probably stopped there longer than we should of. It was hard setting off again after a long rest as my joints had started to stiffen up but my feet felt strangely fantastic as they were clean, dry and had fresh socks on them. We skirted around the RAF Fylingdales base and made for Illa Cross at the top of the hill behind the pyramid of Fylingdales where we knew the view of the mast at Ravenscar awaited us. The finishing stone is right near the mast so once you have that mast locked in your sights it really does drive you on and puts that missing spring back into your feet. We went into overdrive from Illa Cross and forced marched towards Jugger Howe we were averaged over 4 mph.

Finish Lyke Wake Stone

Jugger Howe to The Finishing Stone Jugger Howe is a steep ravine and going up the steep bank on the far side I didn't ease up and Jon even though he was saying he was on his last legs kept up with the pace no problem which just left the final 3 miles to do. The mast didn't look 3 miles away and after checking my stop watch a sub 13 hour crossing seemed like it was within our grasp, we drove on uphill towards the mast with me still trying to average 4 mph but it soon became clear 13 hours was not on but our pre-planned 13hours 5 minutes was and that was what we targeted. Finaly 13 hours 4 minutes after we had started we touched that marvelous little scruffy Lyke Wake Stone at Ravenscar. A great challenge completed and what a day it was, a day I will never forget. Thanks to the Lyke Wake Walk and thanks to team mate Jon and also to his wife Margret for the lift home afterwards.

WHAT NEXT ?

Redcar Half Marathon 2011

2011-06-12T19:25:00.001+01:00

My original plan was to use the Redcar Half Marathon as a way of getting a qualification time for next years London Marathon but I later found out my time from the Edinburgh 2010 marathon counts so I changed my mind as I felt I would struggle anyway going off my last couple of race results. I was struggling with the 10k races having recently returning to racing from injury so I felt the 13.1 miles of the half marathon might just be too much too soon but when I received an email from England athletics saying I was now eligible for team competition it gave me a new incentive to get myself there. I arrived in plenty of time and for a change it was nice and sunny which gave me time to have a bit of a walk about and think about the race ahead, I had no need to run a time trial for a qualification time so it was all about position and that is what my plan was as I took my place on the start line. The race started and I made a real effort to make sure I wasn't trying too hard and found myself in a largeish group of runners at the front, we passed the first mile marker in a real slow time which seemed a bit strange but by 2 miles I seemed to be some where near where I should of been. Not long after the 2 mile marker I eased up slightly as I started to struggle as 4 runners slowly but surely pulled away. I then found myself in a real battle with myself as I needed to slow down but also didn't want to loose position but the inevitable happened and I was passed some where near the 5 mile mark by 2 runners one of them being Andy Chaddfield of Billingham Marsh House who reminded me of that little devil on my shoulder that makes me set off too quickly in races, I attached myself onto the back of them which probably was a bad idea as I was already suffering and needed to recompose myself not speed up. We caught and passed the 4th placed runner Gary Jones of Morpeth Harriers and it didn't take long before I was forced to let them go and once again try and get into some sort of rhythm. Fellow club runner Vic Brundell came straight past around the 7 mile mark and by then I was really looking forward to reaching the turn point and heading back towards the finishing line.How shocked was I when I went round the roundabout and suddenly became aware of a gusty headwind.The familiar footsteps from behind warned my of another group of runners fast approaching and as they passed Gary Jones shouted to tag on which I managed to do and it didn't take long before I felt I had found that elusive rhythm I was looking for. I was on my limit but not going over it so things felt much better and as the latter miles passed by the ground on the runners up ahead was starting to narrow, in the last mile I found myself in a battle with Gary Jones for 8th place but instead of killing him off I found myself urging him on as he had done a lot of hard work into the wind when I was suffering with around 200 metres to go I pulled away and opened a good enough gap and as I slowed to cross the mat he darted past me to take the 8th place. To be honest he deserved that 8th place more than me so I was happy to take 9th in 75 minutes 51 seconds. Only 43 seconds behind Andy Chaddfield in 4th so not to bad in the end. What made the day for me was to find out later that North York Moors had won the team competition, so it was worth my while going.

After the race instead of heading straight back home we carried on up the coast to Saltburn for some well earned fish and chips and a walk round. I just need to get my self recovered and ready for my new adventure of the 40 mile Lyke Wake Walk come Friday

Kirkby Malzeard 10k

2011-06-04T18:16:00.003+01:00

The weather was a bit of a let down today compared to the lovely sunshine of yesterday but in running terms the temperature was perfect, everything body wise was in good working order and I was looking forward to the race so it was just a case of waiting patiently for the race to get started. Things must be starting to return to normal due to the fact that I was unable to stick with my race plan of a steady start because just like many times before the little devil on my shoulder forced me to go really hard for the first three quarters of a mile before leaving me in the lurch when the steam had run out. Around the 2 mile mark Marc Scott of Richmond Zetalnd Harriers started to ease away quite comfortably whilst I was quickly surrounded by a pack of runners catching me up luckily it wasn't long before I decided to dig deep and jump across the gap to race leader Scott and for some reason or another my competition let me go which gave me a bit of a moral boost. Onwards we went to the first long climb and Scott seemed to continue with the pace we were running at whilst I had to slow down to take in the extra oxygen needed. Instead of fading at the half way point like last week I felt much stronger and attacked the hilly sections, nowhere near as fast as I have been but it was good to be getting stuck in and not having to switch to auto pilot mode. All the way to the five mile point I had the race leader in my sights which was a big improvement compared to last week and making a quick guesstimation I would of said he was about a minute ahead at that point. It wasn't until the last quarter of mile when the course does a u-turn up and down a cul-de-sac that I had any idea of how far in front I was of the third placed runner seeing as I never look behind but I was far enough ahead with hardly any distance left so second it was in a time of 34 minutes 10 seconds the same time almost as last week but on a much tougher course. I checked the times of a couple of runners finishing not far behind me so I could compare their results to mine against last weeks but it appears I haven't improved much on last week at the moment but I'm looking forward to seeing the full results so I can get a better idea.

Next race for me is the Redcar Half Marathon which I must be very strict with myself and stick with my race plan, a too fast start in a half marathon can only lead to disaster even more so as the years tick by.

I was planning on loosing some weight but thanks to my prize at Kirkby Malzeard I now have a selection of sausages to add onto on my barbecue menu maybe tomorrow I will start that diet.

Eligibility

2011-06-02T17:59:00.000+01:00

I am now eligible for team competition and with the up and coming Redcar Half Marathon in two weeks time I might just be of some use to my new club North York Moors if I manage to pull my finger out. After last weekends result at Melmerby I was contemplating not running at Redcar but now I have been given the green light for team competition I feel motivated and keen to do it.
My plan to do the 40 mile Lyke Wake Walk is still on schedule for the week after Redcar and I'm really looking forward to the new challenge of long distance walking. I haven't even got started on the route and I'm already planning on doing it the other way round next year along with looking for other long walk challenges that I can take on.

Kirkby Time

2011-06-01T18:45:00.001+01:00

This coming Saturday is the Kikby Malzeard 10k which is also the next race in the Yorkshire Dales Race Series, I have done this race in the past and on each of those occasions I have not looked forward to doing the race for one reason or another but this time I'm keen as hell. In 2008 I managed to get round the hilly course in 32 minutes 30 secs or there abouts so it's not as if it's a really slow course so I would expect myself to be aiming to try and get under 35 minutes going off last weekends race results from Melmerby. More important than trying to run sub 35 minutes will be trying to improve my time compared to other runners who I raced against last weekend, the 30 seconds that I predicted last week that I would improve by will do for starters. The chances of me winning the Yorkshire Dales Race Series are very slim in deed and you could say a miracle would be a more fitting word. The 2nd spot is not quite out of reach yet so that looks like a good place to focus some of my attention on, I say some because even the battle for 3rd and 4th is looking like it's going to be a close call this year.

Hold on a minute.

2011-05-30T08:41:00.003+01:00

After pondering over yesterdays race performance I was sure that I should of been quicker than I actually was so I thought I would look into my performance in more depth by comparing my past training results and race data. By my calculations I reckon I under performed by a minute in yesterdays race for some reason, I can't think of any reason or any decent excuse so I will just have to take it that the proof is in the pudding and that yesterdays performance is exactly what fitness level I'm at. The Kirkby Malzeard 10k race next week is quite a tough course and certainly not a course for any one carrying an extra few pounds or more in my case but I'm looking forward to the race and seeing more of my fellow runners.
I might be doing a mid week recce of the Kirkby Malzeard course with Andy Halliday which will double up as a good training if I try and put some effort in on the uphill sections and there's plenty of them to have a go at on that course that's for sure.

Return to Racing.

2011-05-29T17:20:00.002+01:00

I arrived at Melmerby this morning for the 10k race and the weather was not too bad to be honest, the rain had stopped and there was just a bit of a breeze other than that the conditions seemed quite good for running. I took my place on the starting grid with no worries what so ever about past injuries my only concern was how hard this race was going to be after not racing for 6 months. From the start I latched onto the Back of Mike Burrett of Leeds City and Marc Scott from Richmond Zetland, for the first mile I felt quite comfortable and certainly didn't feel as if I was pushing myself too hard. Andy Halliday ex team mate but who has also changed clubs this year and now running for Bourneville Harriers came along side early on in the race to say hello but then dropped back slightly to run the race at a more even paced effort which is what I should of probably done. On approaching the 2km mark a small gap had appeared between myself and the two lead runners ahead of Burrett and Scott, I had no answer today to respond to trying to catch them up and by the 4km mark a considerable gap had developed. I could hear a couple of runners catching me up from behind and by 5km Andy Hallliday and Mike Jefferies of Billingham managed to catch me up, Jefferies pushed on and once again I was unable to respond through lack of oxygen, my legs felt ok but I just couldn't get enough air into my lungs which was to be expected really. A quick word came from Halliday to see if I was ok to which I just about replied that I was ok just out of steam to put it politely. The last 4km became just about unbearable as I tried to fend off the chasing runners and I can tell you that I was more than pleased to see that finishing line today. Around 34 minutes 18 seconds was my finishing time for 4th place. Scott went on to win the race in around 32 minutes.

I expected to do better today by at least a minute and even though I found it really hard going it was a great feeling to get back racing again, it's the Kirkby Malzeard 10k next Saturday so I had better knuckle down and make a start on making those improvements like I said I could do.

Guess Work.

2011-05-28T17:39:00.000+01:00

Tomorrow I make a start on my 2011 racing season, better late than never. It's been 5 weeks since I wrote in my training diary that my ankle was back in full working order and that I could get back to doing some hard training. The past 5 weeks have flown and the training has gone really well and to be honest I could of done with another 5 weeks of training before considering racing but needs must.
The 10k race tomorrow at Melmerby is my first race in the Yorkshire Dales Race Series, my original plan was to start racing the week after at Kirkby Malzeard but now I'm using Melmerby to get used to racing again. My target is to finish within around a minute of the race winner anything under 1 minute 20 secs and I will consider it a good job done, all guess work really as I've not done any race like time trials to give me any useful hints of my fitness level. I am confident though that I can improve by 30 seconds over 10k in 1 week so if by some miracle I can get within 30 seconds of the winner at Melmerby then Kirkby Malzeard could be become very interesting from my point of view. I should stick with focusing what I can do and not what I wish I could do so I don't wreck my race altogether.
As for the weather forecast tomorrow I'm not too bothered as my plan has changed from trying to run sub 33 minutes into trying to get as close as possible to the race leaders. A strong headwind for the first 2 miles would be much appreciated if not I'll take what's on offer.
My 2011 battle kit is lined up and ready to go, the time to do battle under new flag colours has come. I might not be fully fit but I'm keen as hell now let me at em. I've lost before and I will loose again but I won't stop trying until I win again one day.

Murder on the Treadmill.

2011-05-21T13:23:00.000+01:00

The uphill training session on the treadmill this morning was absolutely murder, in an attempt to match my PB I was forced to give it 101% and in the end I cracked and didn't manage to keep the pace going on the steep uphill sections. My running form crumbled as pushed myself beyond my capabilities which didn't help and I was almost drowning in my own sweat, my attempts to grab a quick drink became more of a squirt in the face of Lucozade along with choking as inhaled the drink instead of drinking it. So you could say it was a fantastic hard training session and to be honest my will power for tackling hard sessions is now almost at it's limit so it's a good job I'm back racing next weekend.
I would imagine that tomorrow's long run will have to be really steady but you never know I might wake up and my legs feel ok, but with age the days of bouncing straight back after a hard session are now very few and far between. I missed out on my 10k back to back races early this month but I might give it another go next year.

Long Last.

2011-05-19T20:06:00.000+01:00

Usually by the end of March come early April I pack in with weight training and spend the extra time running but this year I can't believe I've lasted this long. I manage two weight training sessions a week and this year I'm going to try and keep it going all year seeing as the time away from running makes the runs I do feel more rewarding.
Not long to go now before my return to the race scene, it's been a long 6 months since my last proper race so I'm sure to find it really hard but I'm really looking forward to it. I'm also looking forward to trying out my new North York Moors club vest on which note I should know next week if I'm allowed to be counted in team competitions for them.
Friday 17th June is my planned date to take on the 40 mile Lyke Wake Walk which I will be walking and not running. I'm sure I could run it easy enough at a steady pace but the idea of walking it seems a much harder task for some strange reason.

Sub 33

2011-05-14T11:09:00.000+01:00

By my calculations I reckon a sub 33 minute 10k is now within my capabilities and with two weeks to go until the Melmerby 10k I shall soon find out if my calculations are right. The 40 mile Lyke Wake Walk that I have got penciled in for mid June has given me a new motivational boost and I'm really looking forward to the new adventure. The walk is one week before the Rainton 10k so I will just have to hope that my legs and feet are back upto speed in time as I will need to do my best due to the race being in the Yorkshire Dales Race Series Championship.
My diary is filling up fast now starting with a long run tomorrow with Phil Utley around Yarm then in two weeks time it's Melmerby 10k followed by the Kirkby Malzard 10k the week after that. Then it's the Redcar Half Marathon, Lyke Wake Walk, Rainton 10k and finally the Burn Valley Half Marathon.

Lyke Wake

2011-05-12T18:34:00.000+01:00

The speed training last night was good but not good enough. I'm pleased with the way my training is coming along and my mental strength to push myself beyond my limits seems to be just about back to normal but the data from my training sessions highlights the need for more speed. Loosing some weight would definitely help but at the moment I need all I can eat to give me the extra energy to train hard and recover as quickly as possible ( that's my excuse and I'm sticking to it ), dieting and training hard don't suit me very well as I have often found out in the past when I have ended up just about crawling home even during an easy session.
I have a slightly easier training weekend coming up which is much needed, I will ease back slightly on my training on Saturday and come Sunday I'm off out with Phil U. for a long steady run at his place. The problem I find with doing the same old training routes is that I start to time myself between certain checkpoints and the long steady run becomes a race against time which is definitely the wrong thing to be doing, I don't know where I'm going on Sunday so the long steady run will be exactly that.
Another idea in the pipeline at the moment is to do The Lyke Wake Walk with fellow work mate Jon Leete and maybe Keith Richardson ex nym.ac and Swaledale runner who knows just about every path on the North York Moors so would be a useful addition so we don't waste so much time map reading. The Lyke Wake Walk is a 42 mile trek from Osmotherly to Ravescar across the North York Moors and should take between 12 and 15 hours. It's just a case of finding the right time now in between up and coming races, the Friday after the Redcar Half Marathon is looking good at this present time weather permitting.

Result

2011-05-08T19:44:00.000+01:00

My legs felt a bit worse for wear this morning so instead of the 26.2 miles I just did 20 miles which was a wise decision in the end as by the time I got to 16 miles as was on my last legs, but instead of easing back I try to push on and replicate what it feels like at the end of a long distance race.
I checked out the results from the Ripon 10 mile which I didn't do and my concerns were with seeing what the main contenders in the Yorkshire Dales Series could do. The winner was over 3 minutes behind what I have done in the past 2 years, and to be honest I now think I should of done it as I'm pretty sure I could of won the race, I said this course suits my style of running and now I might of missed my chance to get a win in the series. Sub 33 minutes has got to be what I need to be aiming for now at the Melmerby 10k if I'm going to have any chance of winning the Yorkshire Dales Race Series, it's a tall order but I love a challenge. Forza E Onore ( Strength and Honour ) . I will fight to the end.
I need to be getting on with some serious training if I'm going to go sub 33 minutes at the Melmerby 10k but with my legs being totally mashed after todays 20 miler I will just have to be patient for a few days as I wait for my legs to recover. So some weight training it is which will also give my mind time to fully prepare itself again for it's next hard session come Wednesday.

Thirsk Marathon. Oh ! And London Marathon 2012

2011-05-07T18:15:00.001+01:00

My training run for tomorrow morning is a full 26.2 miles the first 4 miles or so is a bit hilly but after that it's really good going. The route takes me to Northallerton and back using the back roads, I have deposited a couple of bottles of Lucozade along the route just in case it's going to be warm. Anyone out there that feels the need for a 3hr 15 minutes or there abouts training run then feel free to join me.
Todays hour of uphill training turned out to be another really tough session which is why I have changed my long hardish long run tomorrow for a good old long steady one that I can enjoy. Time is running out for me to get fully fit in time for the Melmerby 10k as it's now only 3 weeks away, my initial plan when I first got back to full training was to try and get under 34 minutes, but now I feel I should aim for 33min 30 sec.
Tomorrow is the Ripon 10 Mile Race which I have won for the last 6 years but unfortunately and sadly I will be missing it this year, the route has changed slightly over the years its multi terrain, hilly and scenic and I just love running around that route. The route feels as if it was made for me unlike the Otley 10 which I find is the totally opposite. It's not that I don't like the Otley 10 course a matter of fact I think it's a great course but it doesn't like me for some reason. Anyway the Ripon 10 is part of the Yorkshire Dales Race Series so I will have a keen eye on the results tomorrow, Marc Scott Richmond Zetland won the last race in the series at the Fountains 10k so it will be very interesting to see how close he gets to my time from last year. If he thrashes my time from last year then I had better look at trying to win the V40 category instead of the overall, it's always good to have my veteran status as a back up measure.
Phil Teece of Billingham Marsh House Harriers has kindly pointed out to me that I already have a qualification time from the Edinburgh Marathon 2010 that is within the qualification dates for the London Marathon next year. So London here I come. No pressure now trying for a qualification time at the Redcar Half Marathon, wind, rain, snow or blazing hot sunshine it can do what it likes now. I'd rather be in a race than a time trial anyday.

Decisions Decesions.

2011-05-04T18:47:00.000+01:00

I will know by the end of the month if I am allowed to represent my new club North York Moors AC in team competitions by my regional eligibility committee if not then I will have to wait 6 months. Either way I can still run for North York Moors as an individual and in less than 4 weeks time I will be doing just that.
I managed a good old sprint training session tonight, around 300 metres flat out with 3 minutes jog recovery afterwards with 12 of these to do. If my ankle needed testing to its limits then that is exactly what it got, along with my legs, heart, lungs and anything else that was needed to finish the session. I'm still some way off what I could normally achieve but I'm more than pleased once again with the progress I'm making.

Day in the hills.

2011-05-01T11:25:00.000+01:00

I had a last minute change of plan for today's training route and instead took on a seriously hilly 16 mile route which I have done in the past many times so I have plenty of data to compare my results with. From the off the wind was quite blustery to say the least but I had in my mind that at least I would have a good tail wind for the last 6 miles. After a couple of miles the wind seemed to gradually fade away and it wasn't until I turned at 10 miles that I suddenly realised the wind hadn't faded at all and it was going to be a tough last 6 miles off road back to the finish. The last time I ran this route 3 weeks ago I finished in a time of just under 2hrs 3 minutes with the last few miles at crawling speed, today I managed 1 hr 51 minutes 5 secs which is a massive improvement and only 3 minutes 30 secs off my best.
With a few races on the calendar this weekend that I have done in the past i.e. Kirkbymoorside 10k, Fountains 10k and the Teesbarrage 10k it will be interesting to see the results to see how the competition is matching up.

Big Stride Forward.

2011-04-30T12:37:00.000+01:00

I never made it for my 20 mile run on Friday due to my calf muscles still being stiff from last Wednesday's speed session as I have a long run penciled in for this Sunday anyway I thought it would be a wise decision to have a rest day. This morning my legs were still a bit stiff but not enough to stop me doing a good hard 10 miles and I even made some big improvements compared to last week. All this sunshine is doing wonders for my running as it makes the long runs alot more enjoyable it may be thirsty work at times but give me sunshine any day to all those freezing and wet days we had to endure last winter.
I was going to hold back from entering the Redcar Half Marathon which is mid June until I had run the Melmerby 10k at the end of May so that I could compare race for race to see if I would be good enough to get the sub 75 minute half marathon qualification time that is required for next years London Marathon, if not then I was going to save my energy for a half marathon at a later date. With the way my training is going at the moment I'm sure I would be able to run 75 minutes by mid June so I might risk the £20 entry fee and get myself entered. If anyone has got any tips on the best place to park please let me know.

Waiting Game.

2011-04-28T19:17:00.000+01:00

My legs were still stiff as hell this morning after yesterdays speed session which didn't really matter as my training for today was just an easy 7 miler. Tomorrow I am hoping to do a 20 miler but if my legs are still stiff then I have the choice of doing the run but suffer all the way round or do another easy run and go for a long run on Sunday. Suffering for 20 miles tomorrow sounds more attractive than suffering in front of the TV watching the Royal wedding. BUT if all goes to plan then I could be looking at 20 miles Friday, 10 miles Saturday, and 20 miles Sunday.
I'm sure I have broke another PB today, it must of been 8 months since I last bought some training shoes which just goes to show how little running I have been doing. My plan for some new race shoes has gone on the back burner now seeing as I didn't need any for the London Marathon which I missed, the good news is that I will use my perfectly good race shoes from last year that match my new club colours to perfection.

Killer 3's

2011-04-27T18:17:00.000+01:00

The killer 3's. My interval session today was 3 minutes quick with 2 minutes easy with the aim of completing 10 of these. The 3 minutes quick is run at my favourite pace which covers plenty of different speed sessions and is known technically (not really) as "eye balls out". The first 3 minutes at eye balls out pace sets the distance which needs to be covered for the rest of the intervals so if you make the first interval extremely hard then the last one is totally hell. After only 3 intervals done my calf's were seizing up and my oxygen intake was working overtime, I knew 10 would be impossible today but I did manage to knock 6 of the blighters out. In the past I have run faster and longer and completed the full 10 intervals but to be honest I'm chuffed to bits with today's session and with no ankle trouble what so ever.

Need for Speed.

2011-04-25T18:57:00.000+01:00

What's worse than not racing ? That's right looking at race results, I knew I shouldn't of bothered checking the results from the weekend as it has left me now desperately needing my next fix of a race somewhere. The only problem being is that I'm so way off the fitness level I'm looking for, I'm sure I am now capable of racing any distance upto half marathon and over any terrain but I know the best thing I can do now is knuckle down and do some serious training.
A big thankyou has got to go to Wills and Kate for getting me the day off on Friday so I can get in a 20 mile training run, just when I needed it the most.
I'm going to start adding speed work to my training plan from the middle of this week and then I'm going to try and fit in a few track training sessions in at Clairville Stadium with my new club North York Moors AC to make sure I'm pushed to my extreme limits. Six weeks of good training and a warm up race should see me ready for action in time for the Kirkby Malzeard 10k which is part of the new Yorkshire Dales Race Series http://www.yorkshiredalesraceseries.co.uk/ which was formerly known as the Blacksheep Race Series.
I feel the NEED FOR SPEED.
The Carlton Challenge Fell Race is tomorrow night which is one of my favourite fell races and I will have a keen eye on those results to see how my rivals match up, my best time around that course was 32 mins 20 seconds which was 1 second off Charles Stead's record. Apart from trying for the record each time I have some great race memories.

Run Dunn

2011-04-22T13:34:00.001+01:00

Fully hydrated and fueled up off I set on my planned route of 22 miles which is seriously hilly and by the time I had run the first eight miles I realised very little thought had been wasted on my injured ankle and my thoughts were more concerned with wondering how my leg muscles would cope with the task ahead. I have not managed to do this route for well over 5 months and even when in good shape it takes some doing so when I reached one of my first checkpoints a couple of minutes quicker than my worst ever it felt strangely quite good. Onwards I went and by the time I reached my next checkpoint at two thirds distance my legs had started to stiffen up and my liquid fuel supply was empty but with a water tap 5 miles ahead I had a new short term goal to focus on. 5 miles might not seem far but with no drink and knackered legs it suddenly starts to feel as it's almost impossible. Luckily by the time I reached the water tap I didn't have to slow down much as I was already just about coming to a standstill, having taken on plenty of fluids it was time for the last 4 miles home. I just about needed a bump start to getting my legs back into running mode but once going it was just a case of keeping it going. My best time round this course is 2 hrs 34 minutes so my 2 hrs 59 minutes today leaves me with plenty of work to do, I wore my GPS watch for the first time round this course and the hilly 22 is now a tough 23 miler, I just hope the extra mile wasn't due to me weaving all over the road in the last few miles.

Looking For A Good Time.

2011-04-19T19:05:00.000+01:00

I have left the Yellow and Blue Army of Thirsk and Sowerby Harriers and I have now joined the Black and Yellow Legions of North York Moors AC. I can't say I will be of much use to them at the moment but hopefully in the near future I can put that right.
Last week during my steady training runs from work I would come to a hill and ease back, which was more to do with lack of fitness than anything else but today on the same hills I am able to pick up the effort and drive myself onwards and upwards which is a good sign of things improving. I'm planning on doing my hilly 22 mile training route on Good Friday which has some serious 1 mile plus steep climbs in it and if I manage to get round without walking then it will be Bloody Great Friday.
I'm starting another diet from today seeing as my last diet three weeks ago ended with me putting a kilogram on, the temptation of pies, biscuits, Muller rices and beer got the better of me. Not all at the same time I must point out that now that would be one serious freaky smoothie. I need to loose around 12lb but I will settle with 7lb as that would make me the same weight as last year.
I now need a qualifying time for next years London Marathon if I'm to get a British Championship Entry so I'm on the look out for a fast half marathon course to get the qualification time of sub 75 minutes, I have until the end of 2011 so at least I have plenty of time. The Redcar Half Marathon which is mid June might be worth a go now even if it's just to get that qualification time.

LONDON MARATHON 2011

2011-04-18T14:50:00.001+01:00

Jim Bulman goes into auto pilot at 25 miles.

Darran Bilton on his way to a V45 Gold Medal.

Race Leader Gliding Past Towards A New

Course Record.

Leading Lady at the 25 mile point.

Uk Leading Lady Jo Pavey at 25 Mile Point.

London Eye View. Runners coming along the Emabankment towards West Minister

and then Turning down towards Buckingham Palace.

2011-04-17T18:11:00.000+01:00

Live report from London. I watched the elite runners and the lead runner absolutely flew by looking really fresh, Lel in second place was looking slightly worn and Lemoncello was suffering with a bad stitch with the look of him. I gave Darran Bilton Leeds City a cheer as he went past some what slower than he is capable of but still good enough to take gold in the v45 category. Must say even though he wasn't at his best his split times are very good yet again,very impressed to say the least. New club mate Jim Bulman nym.ac was looking like he had done too much earlier on in the race as with 1km to go he was suffering like hell and loosing alot of time, I know exactly how he must of felt. Good on him though as when I spoke to him before the race he had set himself a hard task and obviously had given it everything, a race tactic I often use. Maybe we both should try Bilton's race tactics in future. Mike Appleton Ripon Runners was the next one I recognized and he looked to be going well still over taking plenty of runners in front of Him to finish in 2 hrs 40 or there abouts. Alasdair Tatham also nym.ac was using London as a tough training run went by and then not for behind Phil Teece Billingham Marsh House was on the verge and pushing for a 2hr 50min finish to get a high placing in the v50 category. I stayed to cheer on another few thousand before venturing off to the London Eye and some lunch. Refueled off we went to watch another ten thousand or so runners struggle on by after running for more than 5hrs it's no wonder they were finding it tough probably more so than the faster runners. I've really enjoyed my time in London and I'm already looking forward to next years race.

Well Dunn

2011-04-15T12:34:00.000+01:00

I opted for long steady trail run today and managed 2 1/2 hours, I say steady but my legs were just about done in by the end with all the hills to deal with. All I have been doing for the last 3 weeks is steady runs so it's quite surprising to find that my fitness level is improving along with my speed but the best part is being able to enjoy the long weekend run without too much ankle trouble.
My training plan of building upto to a 3 hour run is now well within my sights and way ahead of what I had thought possible so soon which in turn means I should be ready to throw a speed session in once aweek. I have a 3 day rest period now whilst I go and watch my fellow runners suffer in the London Marathon the funny thing is three weeks go I knew I had no chance of being able to run 20 miles never mind 26.2 but now I reckon I'm only a week or two away from being able to run a marathon. I had better leave my trainers at home so I don't get any daft ideas of thinking I might as well have a go.
The Melmerby 10k race at the end of May is looking like a good place to start racing again, I will use the race as a guide to see what my fitness level is like and also to remind my heart and lungs what it's like to race. The week after I should see some improvement as my body adapts to race mode as I plan to take on the Kirkby Malzeard 10k and then onto my main goal the Rainton 10k.

Near enough.

2011-04-11T21:15:00.000+01:00

After months of not being able to do any structured training I managed a full week of training with only slight ankle discomfort but at least I felt I can get back into some sort of regular training. Last week I notched up 60 miles and for the next few weeks after that I will be aiming to run around the same I would of liked to of notched the mileage up slightly but with all the Bank Holidays coming up I will have to make do with 60 miles aweek.
The ankle is looking like it's going to take another 6 months at least before it's back somewhere near what it should be but near enough is good enough for me at the present time to start planning some future races. The Rainton 10k is my main focus for the time being, with it being a good 10 weeks away I should make some vast improvements from now and then.
Sunday I took on a hilly 16 miler which has left my legs muscles a bit stiff today but believe me that's a great feeling to have aching leg muscles instead of having to nurse a stiff ankle.

Rethink.

2011-03-30T19:18:00.001+01:00

Positive Thinking

The 3 painful areas in the ankle is now down to one.
The stretching exercises of the injured ankle is now almost in line with the good ankle.
The strengthening exercises of the injured ankle now matches that of the good ankle.
The double footed bounce test is now pain free instead of very painful.
The single footed bounce test is slightly painful instead of impossible due to pain.

Then today I managed 40 minutes of easy/steady running without any pain. I will limit my long runs to 7 miles of easy running for a few weeks and then take it up to 10 miles for my weekend long run for a few weeks after that. During this period I will not do any speed work or even hard tempo paced runs, I'm almost there now and a month of taking it easy/steady seems a small price to pay after the last three and half months.

A good day on the roller coaster ride of running.

2011-03-27T14:06:00.001+01:00

The roller coaster ride of running ceases to amaze me and this time it was in a good way. This morning was the day of the Thirsk 10 mile race and seeing as I live locally I jogged or should I say trundled down to the start area. The ankle wasn't much better than it had been all week but just before race time it felt as if I could get a good race out of it without too much discomfort. From the gun I made sure I was not going too fast and the front runners seemed to be taking it easy as well, I became aware of fellow blogger Antony Bradford and decided to settle in behind him for a while before spotting a chance of latching onto a runner just ahead which I jumped across to without too much trouble. The pace seemed just about perfect and I was just settling into a nice rhythm when Bradford came past me and I couldn't resist the temptation to try and go with him, the pace now became much harder but it was the sort of effort I used to have to cope with. Thinking strength and honour onwards it was, the runner at the front of the group I was in was constantly changing with myself more interested in just trying to keep in contact. Coming upto 5 miles was a great feeling as the group I was with caught and passed Tim Midgely of Binlgley Harriers of whom had beaten me to the victory at the Otley 10 mile race last year. Getting towards 6 miles we started to catch Andrew Pearson of North Yorkshire Moors who said he was aiming for around 57 minutes before the race, my initial thought was to catch him and then run at his pace whilst leaving the group I was with to go on ahead but after only a few seconds of running with Pearson I changed my mind and jumped the gap back to the group I was with. By 8 miles my ankle had started to ache but it wasn't slowing me down, it was the lack of training responsible for that. Two runners from the group I was with managed to pull away which left me with a tall runner that had been with me for all the race with just one mile to go, footsteps getting louder from behind was a good indicator of someone fast approaching, with around 80 metres the sprint for the line started, into the lead I went but was soon passed form the fast approaching runner from behind, he took the final bend too fast and went wide were as I went in slow and tight and accelerated quicker out of the corner but I just couldn't make it to the line before running out of steam. With a finishing time of 56 minutes 18 seconds I felt like I had just won the race, I was that overjoyed with my time I never give much thought to my finishing position which was around 13th my wife informed me.
The big question now is where do I go now with the ankle, is it just scar tissue that needs running out as Tony Mawson says could be a possibility seeing as I managed the race without too much trouble, or is more rest and easy plodding that is required. I really like Tony's idea but as he says I had better see what the sports therapist says on Tuesday.
I had managed to knotch up a massive grand total of 3 miles before todays race this week and seeing as I felt so good maybe I will rethink my ideas of tapering before a marathon. My idea of tapering was normally three or four days unlike a couple of weeks s most of the top coaches recommned, I think I will go with their advice for my next marathon.

Start and Finish

2011-03-24T19:03:00.000Z

The healing process of my injured ankle has come to a stand still once again, it's a whole lot better than what it was before I went to see a sports therapist but it's still not right. My average weekly mileage for the past 6 weeks must be in the region of about 8 miles which is around 72 miles too little so I'm going to do the Thirsk 10 mile race this weekend and then consult my sports therapist to see where I go from here. A month or two of steady running with no speed work what so ever might be what is needed, one thing I do know is it's impossible to continue running competitively with a dodgey ankle.
I'm really looking forward to my trip down to London to watch the marathon and I will be at the finishing area to see who wins as well as give a cheer to anyone I recognise in the first few hundred before I head towards the London Eye for my prearranged ride to check on the rest of the runners. At least I will be able to relax and enjoy the experience the day before the race which is very unlike when I'm getting ready to race and spend all day on edge, unable to sit still and have an anxious nights sleep, on the down side I will miss that intense great feeling after completing a marathon.
See you Sunday if you're coming along to the Thirsk 10 and have a good one. You might not recognise me, but I'm the chubby one in the yellow vest behind you.

Thirsk 10 mile - 27th March 2011

2011-03-19T15:01:00.000Z

I'm sure to find The Thirsk 10 mile race hard work next Sunday 27th March 2011 as at the moment my legs are only capable of running for 50 minutes at a hardish pace before they start to seize up which if I'm aiming to run under the hour for the 10 miles will leave me 10 minutes short. Some race day adrenalin might make up the shortfall and the joy of racing might take my mind off being knackered for part of the time as well. I have my 5 mile point lift organised if I feel I have over done it with the ankle. I looked up the results from last year or should I say 2009 seeing as the race was cancelled in 2010 and going sub 60 minutes should earn me a top 75 place, it just goes to show the amount of quality runners that enter the Thirsk 10 these days. It must be the best 10 mile race in the North of England by now in terms of the fast course, chip timing , organisation , parking and facilities. Which is probably why so many athletic organisations are now wanting to include their Championship races within the race.
I should of been doing my long run tomorrow of around 15 miles but now I'm restricting my long runs to 10 miles a 10 miler it is for tomorrow, all I need now is a scenic 10 mile route to keep things interesting.

Old Routine.

2011-03-17T19:22:00.000Z

I thought that I had re-damaged my ankle running home from work on Tuesday evening but it now appears that the pain I was experiencing was a sign that I was doing too much too soon. Having spent some time being able to run at a steady pace with no pain then suddenly experiencing some pain my immediate thoughts were to think of the worst. It's looking like it will be a long time before I will be able to run without continually worrying about my ankle but it's a small price to pay for just being able to run.
Funnily enough the extra time spent running instead of weight training lasted for a whole two days so it didn't take long at all to get back into the weight training routine. I managed a quick go on the treadmill to see how the ankle was tonight and from those results I will pencil in a tempo session for Saturday on the treadmill just in case I need to bail out, but to be honest I'm sure everything will be ok.

Keeping an eye on London.

2011-03-16T19:41:00.000Z

I'm not too sure what's happened with my ankle this time but it's nowhere near as bad as before. Really I should contact Ed Pratt the Sports Therapist I was seeing to see if he can do anything for me as I'm not sure if it's a muscle injury or a ligament injury. Seeing as the pain is getting better quite quickly I will take it easy for a few days before running again. I am giving up with any plans of using the London Marathon as a training run as the mileage is obviously too much for me at this present time, I have ditched all plans of racing a marathon this year and will concentrate my efforts training for races from 5k to 10k with the odd 10 miler if that's possible.
I will book some London eye tickets for race day and see how much of the race I can see from up there before making my way to the finishing area to watch the first few hundred runners to finish. I suppose I had better try and defer my entry until next year before I forget.

HOLDDDD ONNNNNN !

2011-03-15T18:45:00.001Z

   I was thinking on the lines that if I have a delayed start to my racing season due to injury then I could continue racing through August and September instead of it being my rest period. What I never imagined was how much being injured takes out of you, physically and mentally, and then add to the equation the extra effort required to get back to full fitness can only lead to being burnt out not long after I have just got going. I think I would be wise to concentrate on building a good running base for a good few months at least instead of trying to get back to full fitness as quick as possible. I will see how things go for the next few weeks and then I will decide which route back I should opt for ; Option A = Take the long scenic route back with no enjoyment of racing or Option B = Take a short cut and risk injury in the need for a fix of a race.
   I managed the 14 mile round trip to and from work today which was quite uneventful until the last two miles, I was happily plodding away with my leg muscles tiring which was to be expected as I build up my running endurance but then I suddenly felt some slight ankle pain which was more than it has been for some time, I instantly slowed to an almost walking pace not that I was going much faster than that anyway. I just hope the ankle was reacting to the increase of mileage rather than reinjuring it, I will soon find out tomorrow morning.
   The roller coaster ride of running goes on with another white knuckle section to deal with. " HOLD ON ! HERE WE GO AGAIN "

The comeback trail.

2011-03-13T11:59:00.000Z

This come back trail is much tougher than I thought, I did manage to run 16 miles this morning at a steady pace but the last few miles were more like snail pace as my calf muscles started to stiffen up. On the bright side it's a big improvement once again from the previous week and their was also next to no pain in the ankle for the whole 16 miles, but the 26 miles required for the marathon in 5 weeks time is looking like a tall order even though I'm only using it as a training run.
The Thirsk 10 mile race in two weeks time is now well within my capabilities and if everything keeps moving along nicely as it is now with the training then I might as well try and aim for a sub 60 minute 10 mile which I would be more than pleased with.
With not being able to do much running for the past 12 weeks due to the injured ankle I made do with my old training shoes and I didn't give much thought into buying any new ones but now that I'm up and running again I'm keenly eyeing up some new training shoes. Seeing as I over did it slightly today with the mileage I will treat myself to a rest day tomorrow, I say rest day but that's only from running I will be cycling to and from work and the popping to the gym in the evening for some weight training. I have spent some serious time in the gym this year and even though I'm not fed up with it I will be glad to get back running, starting with the run to and from work Tuesday for starters.

Return Ticket Please

2011-03-09T19:34:00.000Z

My return to training will start this Sunday with a long run of 8 miles and then all being well I will be aiming to run the 7 miles to work a couple of times next week, I will continue with some of the cross training and a few treadmill runs until the ankle can cope with full power and until that happens I'm a bit restricted with what I can do running wise. The plan at the moment is to run thirty miles next week and seeing as all great training plans are written in pencil I can soon change that one way or another when I see how the week is going.

Confirmed Move.

2011-03-05T13:43:00.000Z

I'm definitely on the move now as far as I'm concerned with my injured ankle, each day the ankle fells better than the last plus the stretching and exercises that I have been doing to rehabilitate the ankle are now in almost comparison with the uninjured ankle. Looking back to three weeks ago compared to now it's a good feeling to see how much I have improved.
I'm raring to go and looking forward to tomorrows planned run of 5 miles I may even stretch it to 6 miles if the ankle is in next to no pain. Fresh air, peace and quiet and stress free, and that's just a few of the things why I enjoyed running so much.

Long Run

2011-03-03T22:09:00.000Z

I'm hoping to get out this Sunday for my weekly long run that I have missed doing for some time now due to having this pesky injury. I say long run but at this early stage 5 miles should be more than enough, it's a case of running really easy with the aim of enduring as little pain as possible, if I could do more without risking any damage then I would. My aim for the near future is to build up over the next three weeks so I can manage 10 miles which is what will be required for the re-run of the Thirsk 10 mile.
I suppose I thought I would get up one day and feel injury free and get straight back to full training but now I know otherwise, at least I'm prepared now for it to take as long as it needs without over doing it. Another goal to aim for now will be to see if I can build upto 22 miles in 6 weeks time so I can use the London Marathon as a good training run, just to get round now is being very optimistic with it being so close.
The Yorkshire Dales Race Series will be very interesting this year as yet again it will be a race against time to be fit enough to defend my champions title, but with more time on my hands for this I should have no excuses to make up ground in the latter races. Young Marc Scott from Richmond Zetland Harriers who has beaten me in the last two races we have come across each other will take some beating, but I do like a challenge.

Progression

2011-02-27T19:20:00.000Z

I can feel even more improvements in the ankle today than yesterday and I reckon another week and I will just about be ready to start training, a few weeks of some easy training would be considered a disaster normally but now it would be considered as a big step forward. I totally gave up with trying to get down to race weight and instead over did it on the beer, wine, pies etc so when the time came to start training I could also get stuck into loosing weight with some serious determination.
I checked out the results from the Blackpool Half Marathon and I'm sure I could of won the race or definitely taken second if I had been fit but it would of been a different story at the Snake Lane 10 mile as I would of been eating some serious dust as Ricky Stevenson won the race in 48 minutes. As for some of the other runners in the top 10 it looks as if they have suffered with training through this winter as they seem to be down on what they can normally achieve but I have no doubt in a few weeks time they will be back upto full speed.
Another visit this Tuesday to the Sports Therapist should be another big step forward towards getting back running pain free so I'm looking forward to that. Then it will be time to join the weight watchers lot to see if they can do anything for me as well.

The Right Track.

2011-02-24T09:53:00.000Z

I have never really experienced an injury before and certainly not a chronic injury so I have never really thought that a Doctor or a Sports therapist could do much for me and imagined that they would just say rest it. Having heard plenty about other runners injuries over the years and how frustrating injuries can be, I wrote down anyone's telephone number that I thought would be useful one day if I was ever injured. Seeing as my injury didn't seem to be improving I decided to book an appointment with a Sports Therapist ( http://edprattsportstherapy.com ) to see what advice he could give me, not only did I receive some excellent advice and information I also had some work done on my ankle this week including some ultra sound. At the rate I was going I don't think I would of ever have got the ankle anywhere near back to normal and as a matter of fact I was making it worse. But now I'm on the right track back to recovery and this week improvements have definitely been made. So my advice if your injured and are unable to do your sporting activity is see a sports therapist, I just wish I took other peoples advice sooner.
I was supposed to be doing the Great North West Half Marathon this weekend at Blackpool, that plan might be out of the window but I will continue with the plan to travel over the border to visit my dad in Leyland, hopefully I might be able to manage a couple of easy miles on Worden Park on Sunday but only if it's pain free. In the mean time I will carry on with the cross training and just to make sure I'm still keen I will get to the gym extra early on Saturday morning before setting off on my travels.

PB Target.

2011-02-20T17:04:00.000Z

It's has been a very long time since I did nothing on a Sunday in terms of not training or racing but I opted for the good old Sunday lie in seeing as I'm waiting patiently for the ankle to get better. I have kept up with the routine of stretching and doing balancing exercises to try and rehabilitate the injured ankle and even though it doesn't seem any like their has not been any improvement I can manage to stretch the ankle joint much further than what I could after seeing the sports therapist of which I am to revisit this Tuesday. At least with the ankle stretching I can tell straight away if I would be able to run or not with no pain unlike before when I had to do a short test run.
To try and keep me in a competitive frame of mind I will try and beat my PB on the stepping machine tomorrow night which will take some doing after the performance I managed to do last week, but with a target to aim for it should make for a real good work out.

Non Starter Ahead.

2011-02-19T12:24:00.001Z

The gym work is coming along nicely as I have broken into new terrority on the stepping machine and also with weight lifting. The gym work is good and it's quite relaxing not doing any running but I do miss not running and even more so running without any pain. It's coming upto 10 weeks since I sprained my ankle and even with the ankle stretching and exercises it doesn't seem any better than what it did last week. Tomorrow morning will have to be another trip to the gym and I will try and do a hour on the stepping machine which should be one hell of a struggle mentally as well as physically.
I should of been competing in the Great North West Half Marathon next weekend which I was really looking forward to and it was also an important part of my battle plan for the London Marathon. Instead I will look forward to seeing the results as well as the results from the Snake Lane 10 mile race which is also next weekend. I might as well keep a close eye on my old rivals to see how they are doing.
With the extra time I have gained through not running I will try and come up with some new ideas for the extra pages on my blog, Stu Stod a fellow blogger comments about his mate blogging about the contents of his sock draw whilst being out of running action, sounds boring but funny.

More Nowt.

2011-02-16T19:13:00.000Z

No running until running is pain free. So that's at least a couple of weeks and then another three or four weeks building up speed and then another month or two to get back upto speed. So that's the first half of the season gone before I have even got going, now where's that bike.

Time to see someone.

2011-02-12T17:18:00.000Z

The test run didn't give me the result I was after, I suffered some ankle pain so it looks like I will continue with my plan to see the sports therapist on Tuesday night. My ankle seems to be improving each week but at a very slow rate and at this rate I should be 96 years old when I should be good to go again. My fitness level seems to be hovering around the point where I return to running after my summers rest period, which means as soon as I'm good to go again it should only take about 4 weeks to get to mid 33 minutes for 10km's.

Forced to stop.

2011-02-11T18:58:00.000Z

The ankle problem never improved as I had hoped, instead of slowly getting better I had to make do with doing each run with a aching ankle which was bearable but not very enjoyable so for the last five days I have not done any running. To see how the ankle is coming along I will give it a test run tomorrow morning, I'm looking for a pain free experience as I can't see myself improving until that happens.
Just in case tomorrow doesn't bring good fortune I have an appointment to see a sports therapist on Tuesday. Fingers crossed that I can give him a call on Monday to cancel the appointment. I will report back tomorrow morning how the test run has gone.

Plan B

2011-02-05T11:02:00.000Z

I have opted for Plan B which is the plan of not doing the Dewsbury 10k tomorrow and doing a long run instead. Going back through my data of the winter of 2006/2007 I clocked many long runs of 2 1/2 to 3 hours and all of them were done at a nice steady pace, and that lead to my best season to date of 2007. My point being is that in an attempt to get back to full fitness as quick as possible I find that I tend to make the long run on a Sunday too fast when there is no need.

A Plan or B Plan

2011-01-30T18:05:00.000Z

Yesterday I completed one hour at a good hardish effort which left me legs stiff as hell afterwards which is not surprising after doing next to nowt for so long. I woke up this morning and the legs were just as stiff as yesterday but that didn't deter me from my task of knocking out a twenty mile training run. I managed to get round in 2 hrs 10 minutes which is about 12 minutes slower than when I'm in peak condition, on a positive note I did manage to up the pace slightly over the last five miles which is a big improvement on making do with crawling home for the last 5 miles.
Next weekend I'm down to race the Dewsbury 10k but now I'm starting to think that a 26 miler might be the better option for getting in shape for the London marathon, at the moment I'm sticking with plan A but plan B is doing it's best to change my plans. It would be good to know exactly what fitness level I am actually at so Plan A it is. The question now is what time do I reckon I can do for the 10k, sub 36 minutes would be a good starting point with a Sub 35 being a good performance for me at this early stage of my comeback. 34 minutes 30 would be good as a win. We will soon see !

THE END.

2011-01-23T10:37:00.000Z

The end has come for faffing around and now it's time to get started on building the all new 2011 war machine. As far as I'm concerned the ankle is just about back to full health and I'm so sick of mentioning the damn thing the word ankle is now banished from this blog.
I managed a full hour of some good hard uphill training on the treadmill and I'm now positive that I will make it to the start of the Dewsbury 10k in two weeks time. I need to find what level of fitness I'm exactly at and the best way to do that is give it everything in a race, I will be happy with any position as I know I will give 100% and to be honest I just can't wait to get back racing.
London Marathon - If all goes well from now then their should be no reason why I shouldn't make it to the London Marathon in peak condition. Another race I have entered is the Great North West Half Marathon which will make for an excellent marker in my progress towards the marathon, I won't be pussy footing around either I will be trying my bloody hardest to win it, I need to be just about collapsing over that finishing line with exhaustion. I will be also running twenty mile plus training runs and flogging myself back home for the last three or four miles as I know all to well how hard and how important those last six miles of a marathon are.

Testing, Testing, One two maybe three.

2011-01-22T11:06:00.000Z

  After six weeks since I first injured my ankle and doing no running for the last nine days to try and get this injured ankle back to full health I thought it was time for a test run. I opted for the treadmill so if the pain started I could stop instantly. I managed forty minutes at a good brisk pace and the ankle pain was more of a nuisance rather than any sort of hurting pain, if there was no pain at all I would of jumped straight back into the deep end with my training but with the way the ankle is I think another hour of running should be enough for the time being.
It's a good job I never managed to enter the Brass Monkey Half Marathon at York in time as it would of been another race on my D.N.S (did not start) list for 2011. The weather is looking like it should be perfect for the race tomorrow and it will be good to see how some of my fellow runners get on after such a tough winter of  training.

Weighting Game.

2011-01-20T19:31:00.000Z

I was looking for an easyish session today after yesterday hard cardiovascular effort so it was a case getting some more weight training done. I had just finished my weight lifting session when I decided that I would have a go on the treadmill to see if my ankle was upto running yet seeing as it had felt good today at work. By the time I had made it from one end of the gym to the other some cheeky git had jumped on the last remaining treadmill so I will just have to wait another 24 hours before I give the ankle a test run. It would be fantastic if I could get back running this Saturday. I would ease myself in with a hour of hard uphill interval training on the Saturday then do a good old 20 miler on the Sunday, if not then it will be back to some more cross training.

P.B. already and I haven't even started.

2011-01-17T19:13:00.000Z

My fitness level can't be too bad as I managed to break one of my PB's tonight. It's just a shame that it was on the stepping machine rather than running but I'll take anything that comes along at the moment. I tried a twenty metre test run before leaving work and my ankle was still giving me some pain so it looks like it's going to be another week of no running. This year could become quite interesting if the ankle continues to hassle me for some time, my plan B would be to use London Marathon as a training run then do another Marathon at a later date depending on the time it takes to get back upto full speed. It's not only the marathon that would make a difference as I would continue to race right up to the end of September instead of finishing at the end of July. So races like the Darlington 10k and the Teespride 10k which I'm usually forced to miss would become very important as I would use them to try and break or get near to my 10k PB.
I will probably try and get back to racing as soon as possible as it seems it's the best way forward to get back upto full speed, I mean one race every three or four weeks not every weekend.

Resting, Resting, one two three.

2011-01-15T11:13:00.001Z

I have not run now for three days and my ankle feels much better today but I will give it a few more days yet before I give it an easy test run, this time I'm not doing any running until I can run pain free. I don't mind one bit using the cycling machine and stepping machine at the gym and I would go as far as to say I really enjoy it so it's not as if I'm getting bored out of my skull without doing any running.
It almost feels like summer now with temperatures getting as high as 9 degrees which should make running outdoors quite pleasant now compared to the nasty -16 degrees before Christmas which ruined alot of peoples training. I priced up some train tickets to London for the London Marathon but it's too early to book any yet so I used the end of March to try and get an idea of the price. For two adults and one child return with a family rail card I found prices from £54 to £150 in total. I will also down load the App for my sons Ipod touch for the London underground, you just put in where you are and where you're going and it gives you all the info you need. It's mainly for the Saturday before the race to collect my race number from the Excel Centre, I would of thought it would be easy enough but some people have told me it's a nightmare.

Total Wipe Out.

2011-01-13T19:51:00.000Z

   It's still no good ! The ankle that is. I have made my mind up not to do any running for a complete week, the odd run here and there just seems to aggravate the injury. So if all goes well and I can manage a pain free run next week then I'm sure I can still make it to London in top form, I might even be able to leave it another week after that if I'm lucky, but any longer and London will just have to be a good weekend away with a training run thrown in. I'm perfectly happy with any of the above to be honest.
   I should of been at Sheffield this weekend for the Northern Indoor Track Championships which I'm gutted not to be doing as it made for a good day out last year. I can't see that event being canceled which is unfortunate because the races at the end of last year that had to be canceled means I might jut get to run them after all on their new dates.
   I equalled a couple of my weight training PB's tonight and also equalled my best session on the cycle machine on Monday night so at least I'm managing to keep myself in some sort of shape. I'm venturing over to the Blacksheep brewery this weekend for some free food and drink, I say free but I had to work like hell to win them vouchers in last year in the Blacksheep race series. Talking of the Blacksheep race series which is now the http://www.yorkshiredalesraceseries.co.uk/ , it cheered me up when I read Tony Mawsons write up of me being injured after trying to get into celeberity skating on ice. That's two shows I've failed to get on now, the other being 'Gladiators'. 'Total wipe' could be third time lucky, I will start training as soon as possible. Oh! I will be entering the new Yorkshire Dales Race Series no matter what fitness level I'm at, seeing as I enjoy the series races that much.

Warning ! Danger Zone Fast Approaching.

2011-01-08T19:22:00.000Z

The danger zone is fast approaching, yet again I have had a week of next to no running due to the very slow healing ankle problem. I was hoping to be back in full training after four weeks of doing my ankle in which will be this coming Monday but it looks like I will had better get used to the idea of it taking 6 weeks. If my start to full training is any later than 25th January then it will be a case of damage limitation rather than aiming for a sub 2 hour 26 minute marathon time. No need to panic just yet as I'm sure the ankle is improving daily it might be slow but two weeks is a long time in the healing world. I still need to book the train tickets for London, I have already booked and paid for my hotel so I will be going no matter what even if I have to change my entry to the wheelchair race.
I actually bought the Athletics Weekly magazine this week and my work mate asked if I was ever in it. Having just read the section about the Sheffield Half Marathon and how well it is doing I remembered seeing a picture of the start, I found the picture and low and behold there I am right at the front, a bit small but owts better than nowt. Yeah ! I'm in it every week. (only joking)

Short slow run is on the menu for me tomorrow I would of preferred the long steady run but anything over 6 miles doesn't do my ankle any good. My weight training and cycling are helping me tick over at the moment and I have even managed to loose 2 lb this week which just leaves another 8 lb to get rid of.

The new Adidas race shoe colour scheme is going to get some getting used to. For some strange reason I feel quicker with white race shoes on than that of any other colour, but green just seems so weird.

What Holiday ?

2011-01-03T12:31:00.000Z

I can't believe how fast this Christmas holiday has gone it doesn't seem like five minutes ago since I finished work. At least all the snow and ice has gone for the time being and I can get back into the routine of using my own steam to get to and from work which should also help get rid of the extra weight I have added over the last month or so. On another positive note my ankle feels a whole lot better today than yesterday and I would say it is were it was before I did the long run. I read on the Internet after first damaging my ankle to expect four to six weeks for it to heal. Four weeks is looking good for a starting point were I can probably run some distance with only slight pain then it taking another two weeks were the pain gradually fades away until I don't notice it anymore.(fingers crossed)
I will not be doing the 3000mtr indoor race at Sheffield which is a shame as I was really looking forward to the race as well, I'm sure I could handle 3000mtr at race speed on the nice flat surface but time is running out for the London Marathon and a good old long run of twenty miles will be far more important. I'm also going to try and do three 26 mile training runs this time prior to the marathon, first one easyish and to log the course and time into my GPS watch, the second one steady, and the last one fast steady to try and beat my training time from last year.
I managed a hour of cross training at the gym this morning before I had to leave to make way for the flood of pensioners that take over the place at 10am on a Monday morning, I can't see why they should get the place to themselves and where's my V1 time slot.
Next weekend is the Edinburgh Great Cross Country Races which should make for good viewing if they are anything like last year, it must be a big improvement on some of the crap I have seen on TV over Christmas and especially that load of rubbish that was on last night famous and fearless.

Alternative to a long run.

2011-01-02T17:34:00.000Z

If you are ever looking for an alternative instead of a weekend long run which will have very similar training effects then look no further. I can confirm that their is absolutely nothing that will replicate the effects of that good old long run. Due to the icy conditions we had experienced for some time and my injured ankle it has been some time since my last long run of twenty miles or so but that didn't stop me from jumping straight back in at the deep end. The first ten miles were ok and by fourteen miles I was really finding life hard as my legs muscles decided that they would work better if they stiffened up and by twenty miles I was almost on all fours crawling home.

I have now hit a five year lowest ever fitness level which seems unbelievable as I was going so well not so long ago at the end of November, but seeing as I have never really been injured before could explain a lot. My ankle feels stiff as chuff and I'm just hoping it will be ok by tomorrow morning if not then it looks like I have committed the cardinal sin of doing too much too soon. The picture of bewilderment says it all. The new Nike top should help me recover faster and the new Adidas vest I got should help my training come along much faster, that's what I've convinced myself with anyway.
I will be back at the gym tomorrow for some more cycling and weight training and besides I just need to give my legs a bit of extra time away from running to get them recovered before they are called upon on Tuesday when they will be needed for a fourteen mile round trip to and from work.

HAPPY NEW YEAR

2010-12-31T13:27:00.000Z

I could do with a damage meter on this injured ankle of mine so I know how far I can push it in training, I know I should probably be resting it some more but being a running addict I feel all my hard training that I have done in the past months is wasting away. My thinking is that some exercise will help strengthen the injured area but it's really hard not to crank the speed up and take the pain as it comes, at the moment I'm managing to resist the temptation to give it rock all but how long that will last is anyone's guess.
With the odd bit of spare time on my hands I have even given my blog a bit of a face lift, the blog description took me 45 minutes so I had better not write any books.

ALL THE BEST TO EVERYONE FOR 2011

HAPPY NEW YEAR

2010-12-31T12:49:00.001Z

Today's the Day

2010-12-30T12:10:00.000Z

I'm not waiting for New Years Day to get started on my new campaign today is the day. I have had enough of beer, junk food, peanuts,chocolates, mince pies and generally taking it easy. With my ankle now improving daily it has boosted my moral and I can see light at the end of the tunnel, I will weigh in tomorrow morning to see what damage I have done and bring in my new training ideas for the 2011 season.
I will venture down to the gym shortly and try out the ankle on the treadmill with a speed session but I won't be giving it anywhere near 100% it's more of a fitness test, it's a case of gathering as much data up as possible and comparing it to the last 5 years of data I have gathered up to find out what fitness level exactly I am at and how long it's going to take to reach my peak performance level. My weight training ability is as good as it's ever been and I will be trying to add some different exercises to try and improve a bit more yet.

2010 Review

2010-12-29T10:52:00.000Z

2010 - Most of my goals for 2010 were based on trying to beat or equal my PB's from 5k right upto the Marathon as well as beating any of my course PB's. So lets see what kind of a year 2010 really was.

3k - Having never raced over 3000mtrs and never raced on a track and never raced indoors I entered the Northern Indoor Championships. My aim was to run sub 9 minutes, I failed in that task but came away happy with a time of 9 minutes 13 seconds and knowing I should be able to beat that time in the future.

5k - I never raced over this distance in 2010

5miles - This year I really underperformed at the Hartlepool Marina 5 mile with a time of 26 minutes 28 seconds and seeing as my PB is 25 minutes 5 seconds it was a big disappointment to be honest.

10k - I made an early attempt to break my 10k PB at the Dewsbury 10k in February and clocked a time of 31 minutes 49 seconds, some 26 seconds off my best but I was over the moon with that performance. I made a late season attempt to beat my PB again at the Leeds Abbey Dash in November but could only manage 32 minutes 6 seconds which I put down to being not race fit.

10 Miles - February I clocked 53 minutes 25 seconds which was very pleasing considering the very windy conditions but with a PB of 51 min 40 seconds I knew I would almost need miracle to beat that. Late season I felt my fitness level was really good but unfortunately the Thirsk 10 mile race was cancelled.

1/2 Marathon - There was no chance of any PB's over this distance due to the courses I selected to race on, but at Sheffield I beat my time from last year with a time of 69 mins 53 seconds which I felt was worth a PB if it was on a flat fast course. So I left Sheffield knowing I would be in top form for the up and coming Edinburgh Marathon.
Marathon - Two weeks before the marathon I felt I was in better form than ever before but then suffered with a cold right up to race day. But on race day as the minutes ticked away to the start time I felt 100% and ready to race. I set off too fast and lead the race for 10 miles but felt I was well within my capabilities, 1/2 way in 71 minutes 13 seconds which was 2 minutes ahead of my well thought out race plan. From 20 miles onwards the heat from the sun and the early race energy spent caught up with me and I crawled over the line in 2 hours 32 minutes 09 seconds. Almost 6 minutes slower than my best but I came away with the feeling of glory after leading a marathon for 10 miles and just because I had finished another marathon. You really need to race a marathon to understand how good it feels to cross that line, no matter how long it takes you.

Ripon 10 miles - I managed to win the race and beat my course PB.
Burton Leonard 10k - I won the race and smashed my course PB to pieces with the aid of Jim Bulman of N.Y.Moors racing me all the way to the finishing line.
James Herriot Trail - I had two tasks in this race, 1 - beat last years winner who beat my course record. 2- Get my course record back. It was a really hard race in windy conditions and I pushed myself to the limits for the whole 14km to win the race but unfortunately was just outside the course record. ( Great Day )

I finished 2010 with just 8 victories and won the Blacksheep Race Series Championship, no PB's but a few course PB's so maybe not my best season but just like all past seasons looking back I did enjoy racing and meeting my fellow runners.

Ice road plodders.

2010-12-28T12:01:00.000Z

It had just gone 8.30am when me and Phil Utley set off on our long run, Phil was recovering from a cold and seeing as I had not been running for over a week the plan was to take it steady and we both agreed one and half hours was more than enough. It was raining slightly which seemed to be ok as we set off but we soon came across frozen compacted snow sections with an extra film of rain on top just to make running extremely difficult. It didn't take long before I came crashing down but luckily just bounced back up again with no problems, onwards we went with arms every so often going into a wild windmill rotating action as we fought to stay upright. The field sections didn't seem any better than the track sections and in no time a hour had passed but to be honest we hadn't covered much ground. I estimated the run would be extended to one hour and forty minutes. Even the sections I thought would be quite good for running on had become lethal and with every stride my leg also took on a funny fling outwards as it counteracted the slipping motion, which in turn just made my hip muscles stiffen up and ache more than the injured ankle. We eventually made it back to base in a total time of two hours eight minutes, not only are my muscles aching in my legs but my neck and shoulder muscles are also aching from all the arm flinging manoeuvres I managed to do. I had the GPS watch on but it must be faulty as it says we only ran 14 miles in 2 hours 8 minutes.

Not so Jolly.

2010-12-27T16:52:00.000Z

No Jolly Holly Jog 10k race for me tomorrow but I'm off out for a run for the first time in over two weeks with club mate Phil Utley. I will be very interested to see how the ankle manages running tomorrow morning but even if it's not too bad I will resist the temptation to rush into any serious training until the 2nd week in January at the earliest. I will also finally get a go with my Garmin gps watch tomorrow not that the information will be of much use to me seeing as most of the run is off road.
I'm dreading getting on the scales some time this week as I'm sure I must be at least 10lb above my race weight and I know it will take forever to get rid of but the sooner I make a start the better.