This week we went to the caravan park, Primrose Valley.  This is on the East coast just south of Filey.

We drove up Monday and I did not get change to go for a run, as I had run for the previous 7 days I took a rest day.

Tuesday I was naturally feeling guilty for having not run on Monday so I went out and did 7.25 miles inland to Muston and Hunmanby and then around the caravan site.  I did not push too hard as I was racing on Wednesday.

Wednesday was the second race in the 5 mile road league.  This  ment a 95 mile journey to the far side of Sheffield and back again.  I enjoy these events as they symbolise why I am a club runner, I want to run in a team environment against other local clubs and be as competitive as I can.  I believe that the performance of the team is more important than that of the individual and as such I will always make myself available.  It does not matter what your ability is, all abilities are welcome!  There are plenty of races throughout the rest of the year to put in good individual performances where I intend to smash some PB’s!

I was delighted with my time of 32:25.  This race has some crazy hills and I was only 30 seconds slower than Oxspring which is a much faster course.  The below splits give an idea of the hills!  And it was a bit long on everyone’s garmin.

1) 1m – 6:26(6:26/m) 115cal
2) 1m – 6:57(6:57/m) 117cal
3) 1m – 5:21(5:21/m) 116cal
4) 1m – 7:22(7:22/m) 118cal
5) 1m – 5:52(5:52/m) 116cal
6) 0.08m – 26(5:05/m) 9cal

What a team, great running everyone!

On Thursday I decided to run down to Hunmanby Gap and get a good hill session in, this involved running out and back on the road to the beach a few times and then south along the coast path to Reighton Sands, then another hill running inland and on my way back to the Caravan I extended the run again by running back down to Hunmanby Gap and along the beach for a mile.  9 miles of tough running in 50m visibility fog.

1) 1m – 6:57(6:57/m) 115cal
2) 1m – 6:41(6:41/m) 115cal
3) 1m – 7:26(7:26/m) 117cal
4) 1m – 8:30(8:30/m) 116cal
5) 1m – 7:33(7:33/m) 119cal
6) 1m – 7:20(7:20/m) 117cal
7) 1m – 6:45(6:45/m) 118cal
8) 1m – 7:31(7:31/m) 117cal
9) 1m – 7:57(7:57/m) 118cal

On Friday I planned to run out and back on Bawtry Road for 4 or 5 miles each way but instead I ran a new 10 mile loop, Racecourse to Cantley to Old Cantley to Armthorpe to West Moor Link to Wheatley Hall Road to home.  I ran it as a long recovery run averaging 7:51 minute miles.

I took a rest day on Saturday but I carried out the role of Race Director, Photographer and Results Processing at the Doncaster Parkrun, we have a great team of volunteers and despite the wet conditions 105 runners took part.

On Sunday I raced the Rossington Gallop “Cross Country” race, this was just under 6 miles and included several jumps and ditch (water knee deep) crossings.  I felt this was a bit of a gamble from an injury point of view but I was delighted not to feel any problems at all.  It was great to see Paul Cook running in his Doncaster AC vest and lots of our friends from parkrun and across the local area took part and supported the event. Great support from Darren Wood, Richard Chandler, Stuart Bartley and the marshals.  Well done also to Rose who raced after competing yesterday!.

About 38 minutes @ 6:30ish pace.

A total of over 39 miles this week including 2 races, pleased with that and looking forward to the 5 mile race at Low Bradfield and to running with the Doncaster Pacers this week.

On Monday we got back from North Yorkshire, I purposely did not take my running shoes!  Beautiful scenery and would have been great to do some fell running but wanted to have a couple of days off running.

Anyway, I considered going over to Oxspring to run the Trunce but I felt quite drained and talked my self out of that idea and went for a 10 mile run mid afternoon.  7:36 minute miles, was a bit disappointed with this and found it tough from 4 miles.  I could have cut it short but decided to finish the run.

Tuesday was training with the Doncaster Pacers group, we did a simple out and back run with the group along the red path (Bessacarr).  We all ran out for 20 minutes and then ran back so everyone ran a different distance but we all got 40 minutes in.  As I was one of the group leaders I was running between the front and back runners so I put some bits of tempo running in between chatting to the group members.   Total distance run was 4.5 miles and this averaged out at 10 minute miles pace, so a dead steady recovery run for me.

Wednesday I tried a new route out, I was working in Edlington and I ran a 2.9 mile loop twice with 1 minute recovery.  The first loop was run at 7:12 minute miles and the second 7:09 minute miles.  The run had long gentle hills.

Thursday was speed training with the Doncaster Pacers, Paul Brown introduced us to a great loop about 500m long on grass and we ran a relay event as fast as we could, I averaged 5:30 min miles for 6 legs.  To finish we did 4 x 100m hill climbs flat out with jog back down to recover (6:10 minute miles).  This session would be suitable for any runner who is looking to improve, the sessions are just as tough as track sessions.  We have been doing specific speed work every Thursday.  All the Pacers group that run the parkrun have been seeing their times tumbling down by minutes after doing this session!

Friday I went out to do some long intervals with jog recovery in Sandall Beat / on Armthorpe pit for the hills.  Total was 10k run at 7:15 minute miles.  I was delighted to get some KOM’s back on Strava which is always a good sign!  If you have not signed up yet why not?

Saturday I volunteered at the Doncaster Parkrun, I took photographs and processed the results.  24 Doncaster Athletic Club athletes took part and the course records are getting close to being broken.

I went for a long steady run in the afternoon with Richard Chandler, we did 11.5 miles @ 8:18 minute miles.  Hoping to make this a regular long run of varying distances and pace.  Great to get out running with running buddies again.

Sunday we went out on a run with the Doncaster Pacers, as part of running the group we have committed to putting on Sunday runs at various locations across Doncaster.  Today was 50 minutes running along the River Don from Hexthorpe Park, this was done at 11:47 minute miles.

I used this as a long warm up and I ran home which was 5km @ 7:01 minute miles.

Summary

So this week I have done 8.24 miles with the Pacers nice and steady.

2 miles of very high intensity work with the Pacers.

15.2 miles of quick threshold.

10 miles of slow threshold

11.5 miles of recovery

+ Other bits gives me a total of 48 miles for the week!  Lots of nice variety which is exactly hat I need right now.