Biggest mileage week since October 2014.

Monday went out to do 10 but by 2 miles I decided I was not feeling it and cut it short.

1) 1m – 7:19(7:19/m) 145/172bpm 40cal
2) 1m – 7:00(7:00/m) 144/150bpm 105cal
3) 1m – 7:20(7:20/m) 139/148bpm 100cal
4) 1m – 7:25(7:25/m) 135/146bpm 91cal
5) 1m – 7:39(7:39/m) 136/141bpm 94cal
6) 1m – 7:31(7:31/m) 138/144bpm 97cal
7) 0.01m – 5(9:03/m) 144/144bpm 1cal

Tuesday I ran with new runners, more new runners coming down every week so doing my best to make them feel welcome to the club.

Wednesday I fitted a run in to my lunch break around High Melton , TPT.  Its a hilly area and had a good run, I felt quite thirsty on what was quite a short run.  Fast down hill finish for the last mile.

Thursday woke up with blocked sinuses so had extra fresh lemon squeezed into water drink, seamed to do the trick and I had an awesome interval session in the evening.

After warm up, ran 2 miles with Darren Wood (he did 3):

1) 1m – 6:17(6:17/m) 162/179bpm 27cal
2) 1m – 6:14(6:14/m) 156/159bpm 102cal

Then shot off to do interval training as part of 2 man relay.  I partnered up with Malc:

1) 0.34m – 2:05(6:04/m) 148/160bpm 30cal
2) 0.35m – 2:07(6:00/m) 151/162bpm 31cal
3) 0.35m – 2:08(6:04/m) 152/164bpm 32cal
4) 0.34m – 2:05(6:04/m) 154/169bpm 31cal
5) 0.35m – 2:07(6:03/m) 153/165bpm 32cal
6) 0.35m – 2:08(6:09/m) 151/164bpm 30cal
7) 0.35m – 2:10(6:10/m) 152/164bpm 31cal
8) 0.35m – 2:10(6:08/m) 149/161bpm 30cal

I was buzzing after this session, good way to feel with some hard running planned for the weekend.

Friday – Rest day

Saturday – after months of work the first of the Cross Country Championships, the Yorkshire Championships.  I am proud to run for Doncaster AC but I am also proud to be part of South Yorkshire and Yorkshire running communities and many of the counties best runners from U13 to Veteran runners competed from dozens of Yorkshire clubs.  Very high standard at the front and lots of club runners making up the masses, well done everyone.

It was an eventful day with the A1 being closed whilst trying to get to the venue due to two lorries being blown over.  We had strong wind with some gale force and we also had snow and hail for a time but due to the wind it quickly got blown over.  I acted as cross country secretary / team manager for the club sorting numbers out for about 20 runners, I also took 200 photos, gave as much support to the athletes as I could but I am not very good at this as I forget everyone’s names 🙁 .  I got warmed up and then had a good race on the tough course (its actually a really good course).

Exactly 12 months ago I ran the same event on the same course (although slightly longer) @7:54 pace, I was injured, not trained up for the run, should not have run but I was team manager so I was there anyway….

This time I am on the best form ever, I ran @ 6:17 pace, probably the fastest I have ever managed to average at a cross country.  I went through 5 Miles in 31:00 and 10k in 39:00 and this is cross country so delighted with that.  I was also the first time I have ever run the Yorkshire Championships and not got lapped by the leaders (the Brownlee brothers were unfortunately a no show).

1) 1m – 5:52(5:52/m) 117cal
2) 1m – 6:08(6:08/m) 117cal
3) 1m – 6:06(6:06/m) 117cal
4) 1m – 6:31(6:31/m) 118cal
5) 1m – 6:23(6:23/m) 117cal
6) 1m – 6:26(6:26/m) 117cal
7) 0.87m – 5:43(6:34/m) 102cal

Sunday was a long run, I ran with 6 great people all training for spring marathons.  We have a good system to keep the group together with the pace varying from 7:15 min miles to around 8:00 min miles, the quicker ones ran an extra mile.  Some off road as well with some nasty wind.

For me the first 12 miles averaging 7:15 pace with the last 4 easing back to 8:15 pace (running into the wind).

This was a special run during which which I thought about the terrorist attack in France this week.  I can not understand why one human would want to hurt other humans whatever belief people have.  I believe in equality for all.

Tune of the week, different genre to usual

Monday – Rest day (bad underfoot due to snow and ice)

Tuesday – We had planned a 10k route for Doncaster AC but Doncaster was still covered in snow and ice so I decided to run the route at 2pm to check it, the last thing we want is someone falling on ice.  I had a good run, 50% was bad to run on though.

6:50 minute miles and KOM on Carr Hill!
Tuesday Part 2 – about 15 runners turned up and we ran a shorter route which was virtually ice free, I ran at the back to support the runners @12:14 minute miles – 5 miles.

Wednesday – Rest day (racing tomorrow)

Thursday – Cleethorpes 10k – early start to new years day.  60 to 70mph gusts forecast so not ideal.  Did not know the course as not run it before.  Traveled with Rose and Darren Wood my long time rival.

2.8 mile warm up @ 8:08 pace with some strides 10 minutes before the race.

It was windy so was not really sure what my tactics would be as I had no idea which way we were running.  Started 3 rows back and by 1 mile I was in about 20th place, 2 miles 15th place obviously running hard.

Miles 1 and 2 were not too bad with regards to the wind as it was on a 1 mile circuit so it the wind helped as well as hindered us.

Mile 3 was mainly into the wind but still ok as fresh legs and built up area probably gave some wind brakes.

Mile 4 was really tough, long straight road straight into the wind + slight climb.  Slowed down.

Mile 5 was easier, slight descent and a cross wind.  Passed 1 or 2.  Mile 6 the wind was mainly behind us so was able to pick it up a bit but not as much as I liked.

The finish was great, I had a guy in my sights and I accelerated and managed to pass him running the last 0.21 miles @ 5:11 pace.

This got me a time of 36:52, 12th to finish.  Second fastest 10k of all time.  As of 4th January I am ranked 55th in the UK for 10k across all age groups  and 7th for V35 man lol.

1 Mile warm down to finish.  Well done to all Doncaster AC and friends who took part.  PB course if the conditions are good.

Thursday Part 2 – Did a club run, 11 runners turned up and we ran to Bessacarr, I did 4.5 miles @ 10:23 pace.  Some went quicker but I looked after the back runners.

Friday – Rest day

Saturday – Rest day

Sunday – Long run with a great group who are doing marathon training, this week Richard Chandler, Darren Wood and Paul Cook.  Two of us would run on ahead for a mile, turn around run back and back past the other two so as to keep the group together, it worked really well and I was pleased to be training with a group of friends.

1) 1m – 8:13(8:13/m) 168/176bpm 36cal
2) 1m – 8:03(8:03/m) 164/180bpm 122cal
3) 1m – 7:10(7:10/m) 138/149bpm 96cal
4) 1m – 7:04(7:04/m) 145/152bpm 104cal
5) 1m – 7:04(7:04/m) 147/153bpm 106cal
6) 1m – 6:58(6:58/m) 145/154bpm 100cal
7) 1m – 6:59(6:59/m) 146/151bpm 101cal
8) 1m – 7:10(7:10/m) 145/150bpm 102cal
9) 1m – 6:58(6:58/m) 145/151bpm 95cal
10) 1m – 7:57(7:57/m) 137/152bpm 70cal
11) 1m – 7:44(7:44/m) 132/138bpm 48cal
12) 0.52m – 4:13(8:07/m) 134/147bpm 29cal