Training towards targets

This week has been another one of hard work pounding out the training miles away from the local racing circuit.

Looking back on last weekend's cancelled race, I think it has been something of a blessing in disguise, as it has allowed me to press on with my training and working towards my longer term goals. 

Yes I had wanted to race at Inskip, but it is not a disaster in the long run that this one got called off. In reality, considering the conditions and the fact I was not long back from a lay-off, I probably would have been hard pushed to achieve what I would have liked to from that one anyway.

The short term set back may well prove to be a longer term blessing, as I have had a very satisfying week of training in the week gone by. I managed to increase my mileage back to the levels which I was at before Christmas. I also got pushed extremely hard on the track on Tuesday, with a big session of 20x400. 

Along with the usual Thursday night tempo, I was also delighted with how my long run went on Saturday morning. I did a 17 mile out to St Anne's and back, and had a great consistent pace throughout - I would go so far as to say it was probably the best I have felt on a long run since Palma last year.

The longer term goals which I speak about include the Intercounties in March, which I will now be working extremely hard towards, after being given the nod that I will be part of the Lancashire set up for the event. This in particular has been a massive boost for me, as it gives me huge motivation to continue my efforts in training. Representing my county last year was an absolute honour, and to have the opportunity to do so again for a second time around is amazing. I hope to build on from last year's effort and perform to a higher level this time around.

Furthermore, I am also building towards the Cardiff Half Marathon, which takes place two weeks later. It is a race that is incorporating the World Championships, so is sure to provide a fast course and highest quality field. I will be looking to try and improve on my pb at this race.

Finally, another two weeks on from that I will hopefully get a good crack at the 10k distance at Cheshire, as my Lancashire call up will clash with Trafford unfortunately.

So there we have it, the next few weeks will be all about building momentum, fitness and form to try and peak for these 3 races in March and April.

Considering I lost two weeks of training over the festive season, I feel very good about myself and how I am running in training. With a few more weeks of pressing ahead with more hard work, I am hopeful of achieving these goals and continuing to improve.

In the shorter term, I will still be keeping my eye in with races of course, and I look forward to the Northern Championships crosscountry at Witton Park next weekend.

Weekly Mileage: 78

Average pace for the week (m/pm): 6:29

Total mileage for the month (January): 242

Average daily mileage this year: 10.1

Into the cold

Unfortunately this week's main event was called off once again due to poor weather conditions. This time the reasons being the cold snap that hit the north over Saturday night.

I had been due to run the Inskip half marathon, however after heavy snow through Saturday evening and freezing conditions overnight, the race organisers were left with no option but to call the race off in the early hours of Sunday morning.

As I've stated previously in the blog, I really do feel sorry for organisers of races at times like this, it must be incredibly difficult and stressful to come to the decision as to whether conditions are safe for running or not. The safety of the runners has to be paramount and so I can definitely see why the decision was taken.

I had seen the disruption of the snow first hand myself on the Saturday night actually, as the drive back to Kirkham from Newcastle (thanks Moll for the treat! - she got us tickets to the match, being the brilliant girlfriend that she is!), as the drive back turned into a crawl around Penrith and Kendall. So in truth I was already anticipating the decision to be taken.

Instead, I ended up slushing and slipping my way around the local school fields - and by the time I had churned out 10 miles worth of tracks, the roads had been re-gritted once more and I was able to top up my long run to a fairly respectable 14 miles. Considering the conditions and the fact I had banked on doing 17 miles at Inskip, I am quite happy with this Sunday session. I hope that the extra grass session might come in handy when I get to the Northern's in two weeks time...

Through the week my training had been tailored towards the possibility of the race at the weekend. The track session on Tuesday was a hard slog, as it was a solo effort in driving rain. The back straight of the track actually flooded quite badly across the first two lanes. I completed 5 miles of effort work, in line with the target times that had been set for me by the training group, but I had to cut out a final half a mile of effort that had been set, due to my legs still feeling heavy from the cross country the previous Saturday.

Thursday's tempo session saw me complete 4 miles at sub 5:20 pace, in line with my race pace target for the half marathon. I was very happy with how this session went, as the pace felt both comfortable and controlled throughout. I hope to keep building on this in the coming weeks.

My week's training ended up falling short of my intended target mileage due to the race being cancelled and the difficult conditions on Sunday, but overall it's been another solid training week as I continue to build to my next race. It's been quite a while since my last road race now, and after a 7 week absence, I can't wait to get back out there racing. That said, with nothing booked in just yet it will be another couple of weeks of hard training miles and building a platform first though.

Weekly mileage: 68

Average pace for the week (m/pm): 6:39

Total mileage for the month (January): 164

Average daily mileage this year: 9.65

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.