I started 2014 wondering if I was finished as a runner having done something that felt like I had damaged my stomach in November 2013.  I had another thing to focus my mind on and that was Doncaster Athletic Club’s new initiative, the beginners group, the Doncaster Pacers which myself, my wife Rose and running friend Janet Kerry were taking the lead on.  I was also very happy to be involved with volunteering at the Doncaster parkrun on Saturday mornings.

I actually raced in the Yorkshire Cross Country Championships on 4 January with no training and it was a terrible race for me.

We did the beginners course, this suited me as it was my way back to running and towards the end of February I was running 50 minute 10k in training.  By then end of March I was up to 44 minute 10k in training.  I decided to get race fit at this point as I wanted to do the South Yorkshire Road League so did some parkruns and never looked back.

My yearly mileage has been its lowest since 2008 and the variety of runs and pace in training has never been more varied or enjoyable, for example yesterday I ran twice (for the first time this year), the first run was to risk assess the route the beginners were using later in the day, I ran 10k @ 6:56 pace with 50% on ice.  The second run was with the back runners of the beginners where I ran 5 miles @ 12:21 pace (and very proud of them I was too).  1291 miles for the year and that included a marathon and associated training with a 4 minute PB on a tough course.

I have never done more races in a year, despite doing only 1 race in the first 2 and a half months.  I did 40 races in 2014, the previous number being about 23.  A lot of the races were parkruns, but I usually push hard unless I am pacing someone and what better way to get race fit?  The Doncaster parkrun is like a cross country course in the winter, it is tough.  All the other races were raced hard.   As my recovery runs have been far steadier than previously (9 to 13 minute mile running with beginners) and overall my training mileage is well down I seam to have got away with remaining injury free after March.

We did a total of 3 beginners runners courses in 2014 (approx 120 people took part) and the team built up to include 11 run leaders, coach Paul Brown (who was really instrumental) and other volunteers who helped us out.

Our next beginners course is on 27 January with an induction on the 22 January.

Looking forward to doing even more in 2015 fingers crossed (including more fell racing) and hoping to get some more PB’s!.

Christmas week!

Monday – Just ticking over with some new runners, 1 lap of the lake (2.4 miles) @ a very sociable pace of 11:45

Tuesday – 10k loop with 4 hill efforts, 3 new runners came to the club and we put on various groups so they could try us out, they all said they would come back!  I ran with Jo Howe (who had some very pretty nice new shoes) and we did the 10k in 51:30.
Wednesday – steady 3.5 miles off road at Fenwick, lovely conditions and spotted some deer.

Thursday – came up with a plan to enable me to run the Barnsley Parkrun on Christmas day, just made it in time (so about 100m warm up) and met a familiar face from Doncaster, Heather Marsh.

Started about 5 rows back not really intending to race it but as I gradually pass people found myself in about 4th place at the start of lap 2.  Chucked my Christmas jumper off and dug in, moved up to 2nd place at the start of the 3rd lap, thought no chance of catching the leader who had 20 to 30m on me.  Its a down hill finish and I was being chased by 3rd place so accelerated hard and with 5m to go got level with the winner, who then noticed me and responded.  We both got 18:53 which was a 39 second PB on the course for me.

1) 1m – 6:22(6:22/m) 163/176bpm 109cal
2) 1m – 6:20(6:20/m) 162/167bpm 102cal
3) 1m – 6:10(6:10/m) 166/199bpm 111cal

At the finish I thanked all the volunteers who had given up their Christmas Morning and I waited for Heather to finish.  As we were chatting some more familiar faces from Doncaster appeared, Simon and Cameron Hunter.  Thoroughly enjoyable run.  And I got to try out my Christmas Present:

I will never have an excuse for forgetting my bar code again.

Friday – We had planned a head lamp run with Doncaster AC / Pacers at Sandall Beat.  It started raining a couple of hours before and we did not think anyone would turn up but they did and we had a great sociable run in the rain.  It started snowing an hour later.

Saturday part 1 – Jono invited me to join him on a long run before the Doncaster parkrun, Tom also joined us.  We ran in off road shoes from Sandall Park to Barnby Dun and back on the fresh snow.  We got back with about 3 minutes to spare before the parkrun started.  Check out the mile splits, getting faster through the run apart from the last bit.

1) 1m – 7:46(7:46/m) 133/145bpm 91cal
2) 1m – 7:26(7:26/m) 138/152bpm 92cal
3) 1m – 7:14(7:14/m) 141/154bpm 101cal
4) 1m – 7:12(7:12/m) 141/150bpm 100cal
5) 1m – 6:57(6:57/m) 148/153bpm 107cal
6) 1m – 6:50(6:50/m) 152/155bpm 109cal
7) 0.66m – 4:49(7:21/m) 151/156bpm 74cal

Saturday part 2 – parkrun, nicely warmed up.  Quite tough running on the snow / muddy grass and in places slippery paths.

1) 1m – 6:27(6:27/m) 155/162bpm 102cal
2) 1m – 6:33(6:33/m) 160/164bpm 109cal
3) 1m – 6:41(6:41/m) 160/164bpm 111cal
4) 0.05m – 18(6:39/m) 157/158bpm 4cal

1st, 2nd and 3rd for Tom, Jono and myself after our warm up, Tom had not run the parkrun before and he won it comfortably.  At the finish I helped out recording people with missing bar codes.  Got to recognize the work all the volunteers put in what ever the weather and we are all very thankful.  What did we use to do before Saturday parkrun?

Sunday – I wanted to do a long run, perhaps 13 or 16 miles but the snow had turned to ice and the only way to run safety in my opinion is on grass and off road so ran around Sandall Beat Woods, Cantley Park, Racecourse and Town Fields.  10 Miles @7:16 pace.  Tough running in snow.  The only slips I had were when I had to hit the tarmac.

Monday, ate a pizza at 17:20, went running at 17:40 to meet new runners at the track, then ran 3.4 miles with them.  All nice and steady, felt like I had a cold coming on.

Tuesday, panicking about the time trial (I would not be worried if I was running it) which went really well thanks to Paul, Alan, Barry and me.  Nearly 60 runners took part, numbers were a bit down but its still amazing and we know in January it will pick up again and we hope to welcome Roy back.

Wednesday, decided to blast around the Town Fields on a bigger loop than the Time Trial and I had a good run doing 10k in 40:59.  My Heart Rate was mid threshold so even though I feel like I have a cold it is not reflected in my HR.

Thursday – Interval training with Paul Brown and the Pacers at Lakeside.

I should have recorded my splits (reps were about 800m) and I ran with Sid as a relay.

1) 1m – 5:47(5:47/m) 112cal
2) 1m – 5:43(5:43/m) 115cal
3) 1m – 5:49(5:49/m) 113cal
4) 0.24m – 1:23(5:54/m) 27cal

Friday – Work Christmas Party in Town…..

Saturday – Did the Doncaster parkrun in windy conditions and it was tough underfoot in areas (good cross country training).  Was pleased to finish in 3rd (19:40), well done to Rhys and George who I passed on the second lap which they were not having and they got me back and finished in 1st and 2nd.

Thanks to Keith for the photo.

Sunday, not feeling great, talked myself into going for a run.  Kind of thought I might do 16 miles or 13 miles.  Ended up doing 11 Miles, jelly legs and windy (but feel 100% better for doing it).

1) 1m – 7:20(7:20/m) 160/178bpm 12cal
2) 1m – 7:11(7:11/m) 163/181bpm 20cal
3) 1m – 6:55(6:55/m) 134/146bpm 90cal
4) 1m – 7:18(7:18/m) 133/144bpm 92cal
5) 1m – 7:45(7:45/m) 127/136bpm 81cal
6) 1m – 7:53(7:53/m) 132/137bpm 95cal
7) 1m – 7:47(7:47/m) 132/141bpm 87cal
8) 1m – 7:26(7:26/m) 129/135bpm 75cal
9) 1m – 7:43(7:43/m) 125/132bpm 67cal
10) 1m – 7:31(7:31/m) 129/137bpm 73cal
11) 1m – 7:31(7:31/m) 130/139bpm 72cal

What a top tune, probably had some commercial success?

Monday Rest day after Percy Pud.

Tuesday running with new runners, we lead 4 groups.  One group went into Sandal Beat for an hour with head lamps.  The other groups ran at 8 minute miles or 11 minute miles or 14 minute miles on the roads.  I ran with the back group who were chatter boxes lol.  3.7 miles.

Wednesday no time to run.

Thursday I was asked to represent Doncaster Athletic Club and the Doncaster Chamber Business Awards (I tried to get some of the 850 people to join the next beginners course.

Friday was our most successful Doncaster Athletic Club Christmas Party ever with about 100 people coming out for a great party.  Doncaster AC put £300 behind the bar for us.  Well done to Janet and Dawn for organizing it.

Saturday I ran the parkrun, after the Christmas party I was pleased to finish in 19:12.  I was a bit disappointed to have heavy legs after doing basically no running the previous few days.

Sunday was the final fixture in the South Yorkshire Cross Country league.  This was important for me for a lot of reasons, I am the Cross Country Secretary for Doncaster AC, I am the mens team captain for Doncaster AC, I was the club photographer, the flag / tent erector and I got 2 of our junior members to the event (meaning me and Rose both took our own cars).  I nearly forgot I also ran lol.

Mile splits on a tough course, average heart rate was top of tempo zone which is normal for me when racing, I will never give less than my best effort.

Top runner Simon Wright, 1st man to finish for DAC and 1st vet to finish, what a great year he has had!

From Winter Hill Cross Country 14 December 2014 – Photos by Martin James

Doncaster AC fielded a total of 90 athletes in the league which is the best I can remember.  Eight of our athletes won prizes for the league or championships and the team position was 3rd for the Juniors (our of 9) and 5th for the seniors (out of 25).  I am very proud of team Doncaster AC, we have shown that we are not just a road running club but we embrace all aspects of our sport be it Track, Road, Cross Country or Fell running (and of course parkrun).  I had a good run as well to top it off 🙂

From Winter Hill Cross Country 14 December 2014 – Photos by Martin James

Cracking drum and bass to max out your heart rate.

After my swim on Saturday I was in some pain so did not do much this week (my mileage has been very low this year, the lowest since 2008).  My mind was not as focused on Percy Pud as I would have liked.  I strongly believe in mental preparation and visualisation of each race I do.  This is fairly new to me and as I was feeling a bit injured for most of the week, and I felt ill on Saturday I could not visualize myself doing very well.  I considered not running and taking photos (for Craig Fletcher lol) or perhaps running with Craig to try to get him under 40 or running with Rose to try to get her a PB.  As it happens I ran the race hard and it went ok.

Monday – Rest day to speed up my recovery.

Tuesday – Running with beginner runners, very steady 10:28 minute miles.

Wednesday – Rest day (but feeling much better).

Thursday – Hill session as a 2 man team – 1st 15 minutes as a relay.  5 minutes rest.  Then 15 minutes running as a pair, hard up the hill gentle back down and then go again.  Starting to feel positive about Percy Pud.

Friday – Nothing.  Rose ill.

Saturday – helped at parkrun but no running.  Felt weak as if I was ill (which I was on 2 days later).

Sunday – Percy Pud 10k.  It was windy with the wind against us for the first half.  Did 3 mile warm up, feeling ok.  Had a terrible race last year (I basically had a 3 month break after this race) but the year before I ran a PB on the course.  Started about 5m back from the start and went for it.

Basically I know the course well, I had the race planned out.  I knew the first mile was down @5:54

Second mile up but still fresh legs @6:04

Third Mile flattish (but exposed and into the wind  @6:21 (bit disappointed)

Got to half way in about 18:30

Mile four has some nice descents and the wind is now helping @5:46

Mile five flattened out a bit @6:10

Mile six up and undulating – fastest mile trying to beat a bloke in a tutu who passed me at 5k @5:39

Last 0.2 beat bloke in tutu, miss judged the finish, speeded up to early but kept it going @5:06 lol

Finished in 37:10, really please with that, if I had not run at Barnsley 2 weeks ago it would have been my PB and conditions were not easy.

This was taken at about 5 miles in, starting to look like a proper runner thanks to Paul Brown shouting arms at me for 3 years.  Photo taken by Mossie Net Photography.  Excellent turnout at the race from Doncaster AC with 28 members taking part

Tune of the week – Moby playing a top tune he released 20 years ago at the peak of the UK hardcore revolution.

High mileage week for me with a wide variety of pace.

Monday – Rest day after Barnsley 10k

Tuesday – Ran to club (2 miles @ 6:43 minute miles feeling easy) and then ran with new member Lisa for 10k including some hills.  I ran at Lisa’s pace @8:37 min miles.

Wednesday – rest day.

Thursday – Zetland Road Hill session lead by Mo Rodwell.  Worked hard on the climbs and recovery running on the descents, tough session and nice to do it.

Friday – did 10k but mixed up the pace (2 miles easy, 1 mile steady, 2 miles hard, 1 mile steady):

1) 1m – 6:44(6:44/m) 117cal
2) 1m – 6:45(6:45/m) 118cal
3) 1m – 7:42(7:42/m) 118cal
4) 1m – 6:02(6:02/m) 115cal
5) 1m – 6:08(6:08/m) 117cal
6) 1m – 7:48(7:48/m) 120cal
7) 0.24m – 1:48(7:34/m) 27cal

Saturday – did the Doncaster parkrun, had not planned to run it hard but oh well, muddy underfoot and did 6:18 min miles finishing second with a time of 19:18.  Parkrun is a great way to get and keep race fit, its paying off for me anyway.  After the parkrun I did a long run of 10 miles, part of this was with Jono, who had done 7 miles before parkrun, won the parkrun and then did 3 miles with me.

So 5k parkrun:

1) 1m – 6:08(6:08/m) 149/162bpm 91cal
2) 1m – 6:17(6:17/m) 165/168bpm 107cal
3) 1m – 6:29(6:29/m) 165/169bpm 110cal

Followed by 10 Miles easy:

1) 1m – 7:26(7:26/m) 131/140bpm 101cal
2) 1m – 7:21(7:21/m) 140/147bpm 108cal
3) 1m – 7:09(7:09/m) 143/147bpm 103cal
4) 1m – 7:15(7:15/m) 143/149bpm 98cal
5) 1m – 7:16(7:16/m) 140/146bpm 95cal
6) 1m – 7:33(7:33/m) 139/146bpm 96cal
7) 1m – 7:34(7:34/m) 139/148bpm 93cal
8) 1m – 7:33(7:33/m) 139/143bpm 88cal
9) 1m – 7:58(7:58/m) 137/144bpm 80cal
10) 1m – 7:35(7:35/m) 139/144bpm 84cal
11) 0.01m – 3(8:58/m) 139/139bpm 1cal

On Saturday afternoon went for a swim – big mistake for me, flared up sciatic nerve issue which thankfully cleared up after 4 days.

Sunday – 9.1 mile recovery run

Running with Janet (building up to starting her marathon training) and Rose and Marie-Louise.

Tune of the week – In 1993, 21 years ago I heard this tune on I would guess Pitch FM (Pirate Radio station from Sheffield), luckily I was recording the transmission as I was instantly aware I had heard something special and I visited Rhythm Nation Records, they ID’d the tune and got it for me.  Never bettered in the hard trance genre for me.