I have taken part in this annual event 5 times (and run multiple legs twice). Some of the best endurance athletes from across the country descend on Mansfield and a village of tents and club flags are proudly set up (Kev arrived at 9am to set up and lay out the refreshments). The relays run from 11am until 4pm. Events like this inspire me to do better.
Doncaster AC pays the entry fee for the athletes (over £300 this year) and we had 11 teams from the club take part (30 athletes). We are lucky that Mansfield is an easy drive for us from Doncaster.
The team manger was Paul Brown, a job I would not want to do lol.
The highlight performance from Doncaster AC was Bertie Houghton, U20 Man. Bertie was second in the first leg to finish and was 4th fastest of all the U20 Men.
Bertie is a great role model for the club and he will go far.
I ran the 4th leg for the Mens “A” team which suited me well, I had a good run with our team.
After steady running with beginners / intermediates (Doncaster Pacers (Doncaster Athletic Club same thing)) yesterday I decided to go out and have some fun . I never really know where I am going to go, what pace or how far. I had 7 min miles for perhaps 10 miles as a starting point.
About a mile after I set off I decided to do a fartlek run, I do not do as many of these as I should. Then as you do I started thinking about incorporating some strava segments which meant some of the fast speed play was over a mile long so a mix of fartlek and long interval reps, recovery sections a bit slower.
As I approached 10k I decided to stop for a minute and then reset my garmin.
I then climbed over fences to get through a construction site and carried on. Building up for a mile then I hit Stoops Lane to Cantley Lane Strava segment and I KOM’ed on it, then eased back and did 1.5 miles of strides.
Todays tune of the day – I found this tune about 8 years ago and what a remix. It also introduced me to London Elektricity .
Martin Hookway rolled up and ran the Edinburgh Marathon with no specific training. He is an ultra runner but his training is quite erratic. He enjoys pushing the limit of his endurance (solo #TR24).
I got in form a run one day, jumped in the shower and started thinking I should enter a local low key marathon with less pressure than London and see what I could do. No hassle with transport or where to eat. I decided on the Leicester Marathon and entered it with the intention of following a 16 week training plan (the same plan that got me 2:59:23 in 2011 and 2:58:53 in 2013) that was provided by Mark Higham (published in runners world). I have always been a solo runner with my long runs with the occasional running buddies joining me.
I train to music, this is not recommended but it helps me. I would never race to music. I am known as DJ at the track, I was probably the most unlikely hardcore, techno, drum and base (rave for the unsure) in the early 90’s. To this day I still love the oldskool and new drum and base. When I run to tunes like this one (and I have thousands of them) I go sub 7 minute miles what ever the distance. Put me on a Strava segment and I will go for KOM 12 miles into a long run (and often fail but its all good fartlek).
I had a terrible end to 2013 after falling in an event called the Pain Barrier where I damaged my stomach). My mileage dropped through the floor, I have never been a high mileage runner but I tried to average 35 – 40 a week:
November 2013 – 87 Miles
December 2013 – 32 Miles
January 2014 – 10 Miles
February 2014 – 57 Miles
March 2014 – 71 Miles
I wanted to do the SY Road League, and after being prescribed some Anti Spasmodic pills by my DR, my stomach pain went within a day or 2 so I did the league and my mileage for April went back up to 144 miles. Whilst I had been not doing much running I decided to seriously try to loose some weight. I had been advised not to do this but common sense dictated that it was necessary if I wanted to get faster. I lost a stone and I have no doubt that is the most important factor in my preparation that enabled me to run faster. My times in the SY Road league were about the same as usual but off no speed work or much training at all.
I visited top runner Carl Ryde to pick up some race numbers and we had a good talk about running and DAC. Carl lent me a book called “British Marathon Running Legends of the 1980’s”. I have not yet finished this book but when I got time I would read and be totally inspired by the very different individuals. Running is a simple thing and we over complicate it in my opinion.
In May I started to add some longer runs in to my training,
2 May – 11 miles @ 7 minute miles
11 May – 12 Miles @ 7:18 minute miles
17 May – 9 Miles @ 6:47 minute miles
28 May – 15 Miles @ 6:58 minute miles off road in trail shoes (gave me a lot of confidence)
On 31st May I was timekeeping at the parkrun and I had the urge to go for a very hard run and I told myself to run a PB for a 10k. This did not happen but I ran a PB for 5 miles of 30:05. I was feeling great and the following day I ran 15 Miles at 6:46 minute miles.
I then eased back like mad for a couple of weeks just running with the beginners at the Doncaster Pacers. I would do the occasional long run
My training officially started on 13 July and around this time Mick Clarke told me he had entered the Chesterfield Marathon. I looked into it and decided to enter it, I would run it as a long training run, it was about 8 weeks before Leicester and I had about 8 weeks to train for it.
I modified my training plan (starting on about week 8), I decided to make some of my longer runs quicker (if I could, James Smith suggested this), others more steady and I decided to add a 3 hour training run in at some point where I would run about 24 miles (I think Chris Ward suggested this).
I did all my long runs carrying 1.5 liters of water on a bottle belt, I like doing this as in the race I will not have to carry this so it should be easier.
My first long run 20 July was 22 miles, I ran this in 3 hours on the coastal paths around Scarborough, really hilly and no energy gels, just water.
On the 27 June I took part in the Sheffield Trail Rush, This tough off road race follows a circular walk around some of the parks of Sheffield, it follows the Sheffield Round Walk route. The runners went off in 15 minute waves and both the conditions and course were great. some really good descents through woodland and some evil climbs including 2 massive sets of woodland steps up the sides of valleys not far from the end. I finished in 7th place on the 15 mile run which had 1772 feet of climb @ 7:32 minute miles.
On 3 August I ran 22 miles @ 6:59 pace. I remember it was windy for the last 8 miles which hurt. I did find that running my long runs quicker than before would wipe me out for a few days.
My 24 mile run was on 10 August, I ran the long way from home to Askern (14 miles), entered the Askern 10 mile road race, ran that in about 1:12 and felt absolutely fantastic chatting to people all the way, I could not help myself, I ran the last mile in 6:12. I did this in 3:01:00. I know I could have easily gone on to do another 2 miles in about 3:15:00. This was all in torrential rain and I ran with a camel back on.
At some point I had decided to enter the Leek Half Marathon, I wanted to do a half around the 17 August to see where I was. Unfortunately I picked the hilliest half marathon I had ever run by a long way, hills from start to finish. I ran hard and finished in 1:24:30, not a PB but the hills added a few minutes on.
I don’t remember when but I decided to run Chesterfield Marathon hard, I would go for 2:50:00 and if it went wrong then I would use Leicester as a fall back plan.
My last long run was on 24 August and it was 20 miles, I ran this at 7:05 minute miles.
That made august my highest mileage month with 156 miles. Previously when marathon training I have gone up to 235 miles.
I did a couple more 13 mile runs at @ 7:15 and 8 min miles.
I did interval training every Thursday, this would be typically a 35 minute session on hills, gravel paths or tarmac. These were lead by coach Paul Brown and they were as tough as any track session I had ever done.
I was quite worried that I was not doing enough hard fast runs but I did a couple of fartlek or interval sessions by myself around the Town Fields.
I ran my recovery runs far slower than at previous marathons, I ran them with the beginner runners they would be at between 9 and 14 minute miles. I found running at this pace would make me ache in new places in my legs which was fine as I felt I was working new muscles.
In the week before I did a total of 13 miles, with a quickish 4 on the Friday @ 7:07 pace.
I slept well on Saturday night after a bar meal, I had a pot of porridge, a banana and a boost chocolate bar for breakfast.
The Marathon and Half Marathon followed the same route and I got a bit carried away with the pace for the first 2 miles, its very hard to run slow when your feeling good. When my garmin said 6:13 for mile 1, I thought SLOW DOWN, I tried my best and ran through mile 2 in 6:12 lol (ignore the HR as my chest strap fell off for a couple of miles).
I then got sensible and ran at something like my target pace. You have got to understand it was hilly and I will always accelerate on descents.
I had a toilet stop at about mile 8 which lost me 30 seconds.
At half way I was by myself as all the half marathon people finished. Between halfway and the finish I passed 1 runner and no one passed me. The second half had some very challenging hills and although I went through half way in just under 1:25:00 I think I found some of the hills very tough so I lost about 5 minutes on the second half. I had a drink at every drink station and I took 6 gels. From about 20 miles I set my new aim as 2:55:00, I could see my mile splits were not good.
With about 1km to go I spotted my family and down I went as soon as I passed them cutting both knees, both elbows, my right solder and by chin. My glasses fell off. I jumped back up and could hardly walk let alone run, I started limping and jogging and just about burst in to tears, I was unable to breath. I had a word and and forced myself to get back into it, I could still do it. I started to accelerate and ran around the playing field finishing with 5:59 pace for the last 0.2 miles.
I finished with a 4 minute PB in 2:54:56, this was 4th place.
Previously I have taken sports supplements which are said to speed up recovery and I have taken expensive multivitamin etc. I took no supplements at all this time in the lead up to the marathon, I did increase my fruit, veg, salad and nuts etc.
After my recovery week on Monday, I got straight back into on it with a race I had not done for a couple of years, The Trunce at Oxspring. This race has some fell like hills and the route includes 3 crossings of the River Don without a bridge! So you get wet feet! The race is every 3 weeks so will probably do a few more of them. Thanks to Darren Wood for inviting me and driving. I ran a PB by 1 second!
On Tuesday I ran a recovery run with the Doncaster Pacers, we ran from the stadium to the A60 and back, just what I needed.
Wednesday was the final race in the South Yorkshire Road League at the old favourite Worsborough Mill. I was part of a team of 12 runners from Doncaster AC and I ran the course as hard as I could. It was a tough course with some long hills, I was pleased to run my best 5 mile time of the year and I think I ran a PB for the course. Mile 3 has a long climb in it. 30:45 @ 6:10 minute miles.
Thursday was interval training with the Doncaster Pacers. Paul Brown puts on sessions for all abilities from 5:45 min mile to 13 min mile, everyone gets maximum benefit from the sessions. I ran 15 x 425m with 45 second recovery, the course was part path, mainly grass and has a good hill in it. Very tough and enjoyable.
Friday was the big day. Janet Hampson and Andy Kerry got married so training was on hold for the day. Janet did sneak a run in though!
Saturday, in the morning I volunteered my time to help out at the Doncaster Parkrun where I did timekeeping and photography, the photos can be seen here. The Parkrun concept is fantastic and if your not already running them give one a go.
In the afternoon I ran 9 miles with several long intervals of up to 1 mile in length, also incorporating some hills. I was delighted to average 6:47 minute miles with 50% off road, hills and muddy paths on a hot mid 20’s afternoon.
On Sunday I ran a recovery run looking at some new routes to take the Doncaster Pacers on, this was just over 8 miles including a jog up Carr Hill
Total miles for the week was 34. I could not run on Friday and I ran 2 short races so my total mileage is not as high as I would have liked but still done some good running this week, enjoyed all of it.
Thursday I did my first track session of the year and we introduced the Doncaster Pacers to the track! We don’t plan to use this much but its a very handy resource to have when when weather is bad which it was! We did 200m interval training in teams of 3 as a relay, frist for 15 minutes, then a 5 minute walk recovery and then 10 minutes. We also did some drills and we got some great feedback from Paul Brown on our running technique.
Friday was a rest day.
Saturday I decided to run the Doncaster Parkrun hard. It rained a lot in the night and the course was a little boggy in areas but I did not even get my feet wet. I ran a Parkrun PB finishing second and I was pleased with the run.
On Sunday I was invited to Join Richard Chandler and James Smith on a long run which went great. My heart rate was in my steady state zone and we averaged 7:22 minute miles. James never got out of his recovery zone so he is in top form now:
After racing the Rossington Gallop on Sunday, on Monday I ran a recovery run around the hard part of the Askern 10 Mile race. I think this route use to form part of the South Yorkshire Road League but that was before my time. This route has a difficult climb along it.
Tuesday was taking our new runners out for their long run, we went along the disused railway line (Woodfield Mineral Line) out and back. We also posed for the Doncaster Freepress who are going to run an article for us in the next week to promote the next course starting on 20 May. As the group can now run for 50 minutes we are finding that more people are coming each week to try us out and see if we are the group for them so the group is growing! It has been very satisfying to work with the Doncaster Pacers and we look forward to starting our next beginners course on 20 May with approx 25 people already signed up. We can take a few more new runners and the course is very gentle.
Wednesday was race night, race three in the South Yorkshire Road League. I fell down at about 2 miles in cutting both my knees, my right hip and elbow. But I was able to get back up and run my quickest time for 5 miles so far in 2014. The team ran fantastic and it is great to be part of it.
Thursday I was a bit cautious as my knees were swollen so I was not sure how I would run the speed session with the Doncaster Pacers, we ran a continuous relay for 45 minutes which went great. Any stiffness in my knees soon vanished.
Friday I felt tired all day but as any runner knows, the thought of going for a run somehow slips its way into your mind. I decided to go 10 miles steady, as soon as I set off I changed my route to 10k as I did feel like a longer run but soon I regretted this decision and I started plotting a new run in my mind which took me up to 11 miles – I was pleased to finish strong.
Saturday was a recovery run in the sun – mid afternoon. I ran around the Town Fields and to Sandall Beat, Cantley Park and back to the Town Fields. 8 miles total @ 7:40 pace.
On Sunday I decided to run an interval session around the town fields. I ran a warm up with some drills and then set off running 90 second hard 30 second recovery followed by 3 minutes hard 90 seconds recovery. The recovery was a fast jog. This was alternated for 5 miles and I then ran a warm down. I completed the 5 miles in 32:21. The small hill (I would guess its 250m long) was always on one of the 3 minute intervals. I ran the last 5 minutes hard as my leas effort.
Recovery Phase, I have run the last 3 weeks quite hard (including several races) for me coming back to fitness from a long absence due to injury. This week will be an easy week with less mileage and less effort to allow my body time to recover for the next block of 3 weeks. I feel that my fitness is just about back to where it was at my previous best so I intend to build on this.
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.
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.
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.
