Lancashire championships crosscountry 2016

The best news to report this week is that I am over my back muscle injury and training again as normal. After a series of massages and treatments, as well as getting through plenty of heat packs, I was able to begin training properly from Monday.

Tuesday was the real acid test, as to whether I would be fit enough to make a return to racing this weekend though, and I came through what felt like a very tough track session unscathed. This gave me a massive confidence boost as my back held up running at race pace.

Having come through that - as well as a tempo session on the docks on Thursday - without any reactions, I made the decision that I was fit enough to participate in the Lancashire championships crosscountry race at Witton Park. My plan B had been to run the Garstang 10k as a tempo on the Sunday instead, but my first choice was always to run the championships, as I wanted to try for selection to the County team again ahead of the Intercounties.

The last two times out at these championships, I had placed 14th and 7th, so had initially hoped to try and continue to improve my position this year - as a top 6 placing would have sealed automatic selection.

As it was, the field was stacked with quality runners, and I knew before the race had even started that I would have to run out of my skin to be in with a shout of that sort of a finish.

Molly came to spectate at the crosscountry for the first time, and got her first experience of the mud, watching alongside Simon Monk who was a fantastic gentleman for keeping her company out in the cold!

We got to the park in plenty of time, and I had all my warm up done in plenty of time for the start, however I still managed to almost get caught out as the race official got us underway with the "bang" of the gun without so much as an "on your marks", never mind a "get set"!

The pace on the first lap felt extremely quick considering the hills and mud that are on the course to contend with. Looking at my splits on my garmin suggests that that was the case too, as I went through the first mile in 5:55, before dropping off to 6:15 and then 6:23 in the following miles.

The fast start had probably taken a bit of a toll on me as the race progressed, as I began to drop off from the two Isle of Man athletes that I had been in a good battle with up until the final lap. Instead I found myself consolidating the position I was already in and holding out for a tenth place finish. Considering the quality of the field I was up against, and having had two hugely disrupted weeks of training, I am very pleased with my position in the race and my first performance of 2016.

What's more, the race will have been beneficial as a bit of a recce for the northern championships in a few weeks time too, as they too will take place at Witton Park this year. I am still in contention to possibly go to the Intercounties again, so will be trying my best to improve my chances with a solid run at that one in a few weekends time.

For those of you that haven't experienced the crosscountry course at Blackburn before, it is a tough one, with one big steady climb which peaks with a killer kick at the top, before you plummet back down through thick, shin deep sludgy, cleggy mud. Towards the top of the hill, you feel as though you are getting nowhere - it is like trying to get up a steep hill in the car in too high a gear, that's the only way I can think of explaining it - it's a real lung-buster, never mind a tester for the legs!

This morning I completed the week with a nice gentle 18 miler, to round my mileage off for the week at 70. A solid start for the training year.

Thanks to Moll for the photos! Good to catch up with these guys.

Weekly mileage: 70

Average weekly pace: 6:47 (m/pm) 

Mileage for the month so far (January 10th): 96

Average daily mileage for the year: 9.6

Bring on the new year!

Happy new year everyone - I hope you all have had a great Christmas and festive season!

Has anyone made any resolutions for 2016? Mine is to chart and record all of my runs and mileage better. I want to keep a record of all my mileage, both individual runs, weekly totals and also an overall total for the year. This is something I have never done properly and I want to change that. Also, just as I am interested in seeing how it works out, I am going to calculate my average speed from the sum of all my runs throughout the year to see what my average pace of all my races and training runs added together comes to. I will hopefully keep you all up to date with how that is going throughout the year.

2015 was an incredible year for me on a personal level, and I met and exceeded almost all my goals that I had set for myself at the start of the year. I set PB's across the board, except for 10 miles as I didn't race the distance, and managed to represent my County in the Intercounties crosscountry championship. Then of course there was the whole marathon experience at London. The only disappointment was of course that I didn't break 32 minutes for the 10k, but we can work on that this time around. 

The biggest success of the last 12 months? It is difficult to choose just one, having taken 4 minutes off my half marathon time and 8 minutes off my full marathon time. But I think I would actually say my improvement in 5k is my biggest achievement, I have managed to get my time down from 15:42 to 15:14, almost half a minute quicker. My challenge for 2016 is now to try and knock off the remaining 15 seconds to dip under the 15 minutes mark.

I obviously hope to continue improving across all the distances, but the short stuff will become increasingly important this year as I try to get my top speed up as much as I possibly can. One way I intend to try and do this is to compete in a track season for the first time this summer. Marathon training and recovery has made it too difficult to do this in previous years. I am both excited for trying something new, but also a little bit apprehensive as I will be taking myself out of my comfort zone and don't know what to expect! So that's one to watch out for...also I may have to look into joining a club that is affiliated to the northern league as a second claim, in order to compete in the toughest races possible. Again something to explore and think about there.

My other targets for the year ahead? I would love to have another crack at running in the Intercounties for Lancashire, if I am able to qualify, and I am also looking to run in some of the bigger 10k and half marathon races since I am not doing a marathon. Hopefully I will do the Great North Run for the first time.

First though, I need to focus on getting back fully fit, after a back muscle injury left me unable to train over the whole Christmas period. In total I had 8 days off running completely, and have since been restricted to shorter, slower runs than normal as my muscle is still going into a spazm when I try to introduce any sort of pace to my runs.

I am just glad to be back out there though, and hopefully the two weeks rest will be of benefit in the long run, although it has left me re-thinking my race plans for January, as I am most likely going to be unable to target a fast time at Inskip half now.

All the best for the new year everyone, let's hope it is a productive, fast and injury-free one for us all!

2015: A year in pictures

They say a picture paints a thousand words...so here is a few thousand words worth!

At each and every race that we take part in up and down the country, you can almost always guarantee that there will be somebody out there that will have a camera. Be it an amateur, or a professional, these people are important and provide something special, as they capture a moment and can help to ensure memories are both made and remembered.

I am particularly grateful to the likes of David Wood, who covers a massive amount of races locally and always provides brilliant images, that he then shares through Facebook. At Wesham, the likes of Mick Edge, Nigel Shepherd and Steven Gore are all likely to have their camera out too if they aren't running themselves.

It's great, because it means that if you aren't able to make an event, you are still able to get some sort of an idea as to what you have missed. Pictures can tell the story of the muddy crosscountry courses, the brilliant fancy dress costumes, the fight at the front end of races, the pain, the weather, the smiling faces, the crowds of runners and the incredible atmosphere that you can find on a race day.

I have been particularly lucky to have some fantastic pictures to help remember a truly special year on a personal level, so here are a few that help me sum up my 2015:

January

January saw me start the year with a new half marathon pb at Inskip, as coach Rob Affleck paced me around the first 11 miles on my way to a time of 72:36. It was a promising sign for my marathon training as it was almost 2 minutes quicker than my previous best.

February 

Having finished 7th place in the Lancashire Championships crosscountry, I had narrowly missed out on an automatic selection for the Lancashire team for the Intercounties Championship. A solid performance in the northern crosscountry championships, held at Pontefract, helped me towards my goal of making the team.

March

Being selected for the Lancashire team was a special moment. I had made it one of my ambitions to run for my County and get that vest, so to be able to do so was fantastic. Unfortunately for me, I had a slightly disappointing run on the day. But it was a great experience, and hopefully I will be able to give it another crack again.

April

I think it is fair to say that everyone has heard and read enough about my Marathon experience this year...but if not you can always get a copy of the Guardian's Weekend magazine on Boxing Day, rumour has it there will be a bit more about it in there!

But seriously, it was an unbelievable experience, and a plot that even I couldn't have written. What made it even more special was that I was able to share the day with my friends and family. To be able to see Molly after the race was a particular highlight. She is so, so supportive of my running and my attempts to push myself to improve. To have her by my side, travelling here, there and everywhere as my lucky mascot and number one supporter is so important to me. Likewise with my mum and dad, who have always been brilliant and supportive in all my big ideas, plans and efforts. Thanks guys x

May

I made a quick return to racing after the marathon by doing Worden Park 10k and Lytham 5 mile interclub race. I was pleased with my performances as I won both, feeling good in spite of the toll the marathon had taken.

June

I took another step towards the Interclub title with a win at Preston's race, before my best finish yet at Freckleton Half Marathon - with a 4th place finish in 72:02.

July

I clinched the Interclub championship by winning Thornton Cleveley's home race, one ran in ridiculous heat of mid 30's degrees. Many suffered in the heat on one of the hottest days of the year on the prom.

August

God I miss running in the sun! Summer saw me of using on the shorter distances, I had some real close battles against Ray Edgar in the Catforth 5k series, and look forward to more of the same next year!

September

September was dominated by relays, with the North West and Northern Championships following on from one another in successive weeks. I was happy with both my runs on leg one in each. The standard in the Northern's at Stanley Park was particularly good, so to get a top 10 placing was very pleasing. I also set my current 5 k pb this month, and finished 2nd behind Dave Rigby at Run Preston 10k.

October 

The whole Palma experience was incredible, and I would strongly recommend anybody to give it a go. To win the race and get to fly the British flag on the Podium just topped off an amazing weekend of fun in the sun.

November 

Winning my home race was another box ticked off from my list of things-to-do, and it went a long way towards making up for a disappointing showing at Leeds Abbey Dash two weeks previously.

December

?

No races yet for me this month, but I'm hoping to be able to have something to show from next Sunday, as I head off to Ribble Valley. Whatever happens, it's been a special year and one that I will always remember, especially with all these photos!

Training update.

Firstly, allow me to start with a couple of apologies - for missing last week's blog(!) and also another one in advance, as I will hopefully be spamming you all with a couple more blogs this week as I finish the year and spend the Christmas break reviewing the last 12 months, reporting on the final race of 2015 at Ribble Valley 10k and finally looking ahead to what's in store for 2016.

Anyway, let's start off with a catch up about the last couple of weeks. After the abandonment of Guys 10, I had toyed with the idea of doing Longridge 7 the following weekend, however after a tough week of training - and also being fed up of slogging it out in the horrible weather(!) - I decided against that particular plan, settling instead for a long run on the Saturday and an easier ten on the Sunday. 

My long runs over the last couple of weeks have been nice and consistent, with three 17 milers in the last three weeks with an average pacing of 6:35-6:40.

Similarly my overall mileage has been consistent too. The last two weeks have seen 76 miles, followed by a 77 mile week. I have managed to maintain a steady 75 mile plus average by keeping up the early morning runs before work a couple of times a week, adding miles that I would otherwise have found pretty much impossible to fit in to my week at our busiest period of the working year.

I have also managed to push on with a new phase in my progression with my speed training on the track. In the last couple of weeks I have done my first ever 400 metre session and following that with a 800 metre session the week after. 

This week will see the final race of my calendar year, with Ribble Valley 10k bringing the curtain down on 2015. It will be 4 weeks since my last race at Wesham 10k, which is my longest break between events for quite some time. I am hoping that this break, whilst maintaining a high volume and intensity of training might see me approach the start line in fresh shape and able to give everything to finish the year on a high and hopefully with a new 10k pb.

We will see...

When it rains...

When was our last fully dry day in the North West?

I ask because I honestly can't remember a day without it tipping it down at some point in what seems like forever.

On the last few week's long runs through the countryside I have had to contend with at least one flooded road, where the fields have been unable to retain any more water. Living in Kirkham, we are at one of the highest points in the fylde region, so normally are not too affected by any flooding.

Yesterday however was ridiculous. I counted 6 different roads on my route where the water was at least shin deep for stretches on end - I don't mind the odd puddle, but this was something else, and not so fun when you're on a 17 miler! And then here is the wind...

This isn't a 'poor me' post, more a genuine point that the weather recently has been as bad as I can remember it since I've been a runner, it has been weeks on end of shocking pouring rain and high winds. How many different storms have hit in the last month?! And there have been many, many people who have been affected way more in other areas of the local region.

It has actually got to the point where I would rather it freeze and be still, and I hate the cold!!

It is the first time that I can recall races being called off for flooding and rainfall - sure, I have heard of them being cancelled for ice, but for rain is a new one on me. It just goes to show how bad the recent conditions have been.

Looking at the TV and Internet coverage of the floods in Cumbria, Lancaster and the surrounding areas, I feel really sorry for the people who's livelihood's and homes have been affected. I just hope that the damage is not too bad and that everyone has stayed safe out there.

I also feel sorry for the race organisers at Guys 10, who have twice had to cancel their race due to icy conditions in recent years and have now been forced to abandon this year's race due to the flooding in the local area. It is difficult enough organising these events anyway, without these added problems. It is a real shame, as Guys is a very good 10 mile road race, it was the course where I made my first attempt at the distance 4 years ago and I have great memories of it. Hopefully it will be back next year, or even rearranged for later on this winter.

I would also like to pass on my condolences to the family of the runner that died in a road traffic accident in Bamber Bridge this week. Again, make sure you stay safe out there everyone, especially if you have to move into the road to avoid flooded areas, make sure you are well seen.

This week's training went ok overall, I decided against doing a track session on Tuesday, as I was still feeling the effects of the weekend's race. Thursday however I got out for a fairly quick session, doing 2x2 mile repeats. My overall mileage for the week came in at 77 miles.

Team Wesham's special day!

The final Saturday in November each year is a special day for anyone involved with Wesham Road Runners. 

This is arguably the biggest day on the club's calendar, with both the Wesham 10k - our home race - and also the Dinner Dance and presentation evening, where all the members and their partners are able to get all glammed up to celebrate individual and team successes through the course of the previous 12 months.

The previous week had seen me train as normal and increase my mileage back up to 77 for the week - including a blustery 10x800 metre speed session, a 5 mile tempo and also a 17 mile long run. I have to admit to having felt both disappointed and frustrated throughout the week in response to my own perceived poor showing at the Leeds Abbey Dash.

This week, my attention turned to trying to just go out and race at Wesham 10k, without the added pressure of aiming for a time. I just wanted to try and win the race, as it was one of the ones that I have always wanted to claim, with it being my home race.

I tailored my training this week accordingly and reduced my mileage and intensity of my effort down as the week went on. This week I have recorded 61 miles. This is a low amount for me now and almost amounts to a rest week- which in itself is crazy considering I trained off the same amount each week in the 18 weeks running up to London earlier on this year!

Tuesday saw me complete a slightly reduced track session - I cut it short due to the shocking downpour and winds during the latter stages of the session - with 3.5 miles of effort, rather than my planned 4. This consisted of 1x1 mile, 4x800m and 2x400m. 

Through the rest of the week I settled for gentle and steady 5-6 mile runs, rather than any strenuous tempo sessions or pace work.

On my long run the weekend previous, I had incorporated the Wesham 10k course into my route to do a recce of the course - and came across a massive 30 metre long puddle at approximately where the 1 mile marker would be due to be. Therefore I knew that if there was much rain put down this week, I would have to be prepared for more of the same on race day...

...and on Friday, boy did it rain!!

As I didn't want to put pressure on myself running for a time, I took the decision to ditch my watch for this race. As the 480 or so runners funnelled into the narrow start I took a decision to try and take the race by the scruff of the neck and set the pace from the start.

The first few hundred metres see you climb into the town of Salwick from the back country lanes, before taking a fairly sharp right turn past the Smiths Arms pub. Here there was the first group of marshals and spectators. From their shouts I was able to guess that Rob Affleck was, as expected, the runner that came with me and started to pull clear from the chasing pack. 

The next section saw a quarter of a mile or so of straight, flat road, before taking another corner and plummeting down a sharp downhill at Darkinson Lane. This was the point at which we hit the pool of water and the race turned into a mini-steeplechase!

As I was prepared for it, I was able to accelerate slightly into the water and kick away into an extra couple of yards advantage from Rob. I was confident that I would be strong through the water due to my crosscountry experiences.

The course didn't get much easier too soon, as the following half a mile saw two bridges to contend with, before the course then finally levelled out and became fairly flat from about 1.5 miles in.

I tried to maintain the same pace and momentum, and was aware all the time that Affleck was very much still breathing down my neck and I was unable to pull away despite my best efforts. After 5k we actually overtook the lead car, after it got blocked in down a narrow lane by a car coming the opposite way!

When Alan went back past us in the car, Rob seemed to make a move too and overtook me to take the lead for the first time in the race. Two weeks ago, when the same happened at Leeds, I was unable to find anything to stick with him and allowed him to get away. This time round, I dug in and managed to find something extra to edge back infront as we headed towards the Hand and Dagger pub and into the strong headwind in the fourth mile.

Once again, from there-on-in I was unable to pull away, but just found enough to ensure I kept infront and approached the final section in the lead, with the knowledge that so long as I could summon up a sprint finish then the race was there for the taking now.

Thankfully I did, and despite being pushed all the way and to my limit in difficult conditions by Coach, I was able to claim the victory this time around in my home race in 32:34, just two seconds short of my pb time too.

Then in the evening, it was time to get suited up, and have a ball with the rest of team Wesham at the Dinner Dance. It was held at the Clifton Arms Hotel in Lytham, which is a superb venue. A 3 course meal (well FIVE courses for me actually as I pinched Molly's starter and desert!! 😂😂😂) followed by the awards, and then dancing (and drinking...) the night away. It was fantastic to get to enjoy the company of all my friends and family in fancy suits and dresses, instead of our usual shorts and vests!

I was honoured to be awarded with the Club Person of the Year award, and it was special to be presented with a framed picture from the marathon that will take pride of place with my trophies and medals. I am fortunate to be surrounded by people that I buzz off running alongside. I would like to take the opportunity to congratulate David Taylor on winning the Runner's Runner Trophy, as he has had a phenomenal year - as too did Lee Barlow, with his own special marathon performance. Along with a rejuvenated Jason Barlow, the addition of Simon Denye and also many other solid and consistent performers, I think our men's team is well placed to have a great 2016.

A final note, that having provided me with a new light-weight sublimation Wesham vest, which is a massive improvement on the previous heavy bulky top, Terry Lonergan has offered to sponsor me and provide me with training kit as I look to push on further and kick on again next year.

It is a very generous show of belief from someone who is vastly experienced and proven in the sport. For him to pay such attention to my development and invite me to be a part of his Fastrax team, which includes some very talented and top class athletes, is a huge honour for me. It shows a great amount of trust and belief in me and I will work hard to prove it correct.

Feeling flat.

So having waited a full year for a proper go at a fast, flat 10k with highly competitive field, today I got the chance at last. However by the end of the race, the flattest thing about the morning was my mood...

It's difficult to explain exactly what happened. I suppose in short, it was just one of "those" days. I really can't complain too much - I've had far more good days than bad this year, however the feeling of disappointment is still there when you do have a poor run.

I had worried all week about the conditions, and the forecasts weren't looking good, with 45mph winds and heavy rain given for Leeds that morning. I have to be honest though and say that this absolutely was not the reason for my bad run - sure it was windy, but nothing like as bad as the forecast. 

No, today was simply a bad day at the office, and one that proved mentally quite challenging as well as the physical exertion. Once it became apparent that my legs weren't going to allow me to do what I felt capable of, it became a mental battle to keep going and to at least try and grind out some sort of time of note, rather than just giving up.

To that end, the race wasn't a complete write off, in that I did at least somehow set a new pb, albeit not the time I was looking for. I don't have the official confirmation yet, but I ran somewhere in the region of 32:26, which would be a new best by 10 seconds. So at least we have still moved in the right direction...

I had targeted closer to 31:30 if truth be told. The way I have been performing in training, and the increase in mileage over the last 12 weeks led me to believe I was capable of such a time - especially when the field was of such a vast quality as this one.

The first couple of miles did actually see me "on pace", I had aimed to run 5:05 pace throughout and so my first target had been to arrive at the 2 mile stage in and around 10:10. As it was, the first mile was a tad quick, as I had expected it would be, as I went through that in 4:58. Mile 2 was bang on target at 5:05, meaning I went through the first two miles in 10:03. 

It was at this stage that it started to become clear that I wouldn't be able to maintain this pace however, as my legs started to feel heavy and my rhythm became sluggish. Mile 3 saw the pace drop to 5:18 and I found myself starting to run in surges rather than a steady rhythm. Whether this was a mental thing because I had become aware that I was dropping off the pace I don't know, but by now I really wasn't happy with how the run was panning out.

After the turn around at halfway, I had hoped things would pick up again, as the course started to slope back downhill gradually. The pace did come back down slightly, but nowhere near as much as I needed it to. Mile 4 was clocked at 5:13 and mile 5 at 5:15. I had hoped that I would at least find something in reserve for a final push in the last mile, but unfortunately mile 6 was actually my slowest at 5:20 as I just had nothing left. 

As I say, it wasn't a complete disaster and a pb was at least recorded. I won't be beating myself up about it, or licking my wounds for too long, it will be a case of straight back on the bike as they say - with Wesham 10k in a fortnight's time. I might actually run that one without the pressure of the watch and just run on feel to try and get the rhythm back. Then I might have a full month off from the racing in which to evaluate everything and train up towards one last crack at the distance for this year at Ribble Valley post-Christmas.

On a positive note, I did at least make the most of my first visit to the city of Leeds and made a nice weekend of it away with Molly, and we spent Sunday afternoon grabbing some lunch and doing some early Christmas shopping!