First up, why do I do parkrun? My former coach Paul Brown believed in doing 2 hard runs a week, and the rest of the runs easy. These tactics which cost me nothing (along with some generic marathon training plans from runners world and a couple of books), got me to 2:44 for Marathon, 1:16 for half marathon and 35 for 10k, times I am immensely proud of. I have never run over 2000 miles in a year, I am usually well below this (I simply can not do the miles other runners do without my body breaking down, I would like to).

The 2 hard sessions are track work on Tuesdays (I have run around the Doncaster AC several thousand times doing interval training) and a weekend race, if I have no race then I do a parkrun. This is a tempo / threshold run (the name is not important, just run hard). Sometimes I incorporate it into a long run, or I might do a run before or after doing hills or whatever.

Parkrun is a great event and people can treat it how ever the want, I usually race it but it is great to see people enjoying the event be it running or walking. I have volunteered more times than I have run it although I am catching up with 109 runs now. The other excellent thing about parkruns is the amazing variety of courses, if I want to smash out a fast time then Scunthorpe, tough hill session then Gainsborough. Doncaster is a tough course (and that is good).

Penistone parkrun 31 August 2019, we went with a car full from Donny on a dry and slightly windy morning. Plenty of car parking, toilets in a Tesco near the start. Did not warm up (that is what the first mile is for lol), the other Donny runners did warm up and did some drills, good for them. I wanted to save my energy.

The start is on a grass field, small climb and a lap of the cross country field we use, then out and back on the Trans Pennine Trail. I have a lot of memories of running on the TPT from just over 2 years ago when we went coast to coast with the GB Ultras team. The finish is on the same field as the start but at the opposite corner.

I was not feeling great so started steady, when I got on to the TPT about half a mile in passed a few and kept it going. The out bit was a steady climb. Mile splits were 6:51, 6:12 and 6:02 which got me a time of 19:41 and 4th place. On a different day I would hope to be a bit quicker, fairly fast course. Nice to see some friends from other clubs including Rob, Claire and Craig.

An amazing cafe on site, had a massive sausage sandwich and coffee and ran back to Doncaster, exactly 19 miles from the parkrun to Pastures Lodge.

Beverley parkrun 7 September 2019, me and Rose arrived on a pasture full of cows, visited the pub which is where the toilets and post parkrun refreshments are to be found. Did 0.5 mile warm up and again, not looking to kill myself today.

I liked the look of this course as soon as I arrived, cross country running and undulating. 100% off road. I will run a fast time on this course on the right day.

Started steady (got a bit boxed in but I don’t mind this, suits my tactics 🙂 ) but soon picked up the pace, after 400m in about 8th place and after 800m in 4th place. Loved the gentle undulations, would make a great cross country course. Had to steady it down a bit to avoid a cow. This was a 2 lap course, I used road shoes which were fine on the dry grass.

Finished in 4th place, splits were 6:20, 6:02 and 6:08 with time of 18:55.

Nice bacon sandwich after in the pub.

I have competed in 43 events so far this year (not including 2 duathlons). Racing is not just about training your body, training the mind plays a bigger part thank many people realise, and doing a lot of races means I am completely at ease and free of stress on the start line because I am use to it. It is however a different story at London Marathon, that will never be stress free lol.

If you would like to take part in our final summer time trial of 2019 please click the following link. All are welcome that are able to run 5km. If you have already been allocated a number for Doncaster AC time trials then just turn up with your number. (if you have run any of the summer time trials DO NOT click the link). This is for new registrations only.

Click here to register

Once you have been allocated a number you keep it for life for Doncaster AC Time Trial events. You must wear your race number if you take part otherwise we can not time you.

The route is largely traffic free, but it is a bit like a parkrun, people will be walking / biking etc around the lake so take care. At around 1 mile you are running along a quiet road. All the route is on tarmac / concrete. The route does not cross any roads, if you cross a road you have gone the wrong way (other than running along the road at the rear of the Vue cinema at around 1 mile).

We will set up at 6pm to issue numbers, the start and finish are around the back of the Football Stadium at the shelter (near the statue). First runners off at 6:30pm.

The course will be well marshalled but you should make sure you are familiar with the route. We will also time your run but it is advised you self time in case we have timing errors. Yellow arrows have been painted on the ground around part of the course.

The full route can be found here:

https://gb.mapometer.com/running/route_4893687.html

Parking is available in Car Park 2, do not use other car parks for this event. Car park 2 is shown below.

I missed out on this race last year due to injury, so I took photos instead in 2018.

In the days leading up to the race this year, I studied the route and stage lengths to try to come up with a strategy. It was going to be a hot day and in accordance with the organizers wishes I decided to run with a cup to cut down on waste. I did not want to run with a back pack on, I thought the water stations were spaced close enough to just use those.

I made it to the start this year and with the start and finish being only about 400m from my home I arrived early with Rose and Rebecca. I felt like I was in pretty good shape, and depending on who else had entered I thought I might be in with a chance of a prize.

It was nice to chill out before the start on the Town Fields with the 23 runners from Doncaster AC and everyone else.

Tony, the race director asked the slower runners to start first so I waited until there was just a handful of runners left before starting. The runners “dib” in and dib out of each stage for the timing.

Stage 1 was my warm up and I ran flat out lol – about 400m in to the race I thought I had gone out too fast 🙂 , it was only 0.9 miles long before I joined the queue to dib out, this took about 2 minutes which was a bit worrying as I was not sure if all the faster runners had waited in line.

I then walked to the start of stage 2, which involved walking down the high street and over North Bridge. I took a gel at Halfords.

Stage 2 was the longest stage, 6.54 miles long which I completed in 43:47. Running from St Marys Bridge, following the River Don to Newton, then heading over a railway bridge and picking up the Trans Pennine Trail to Sprotbrough, this was the 1st drink station (still timed in on the stage) and then continuing over Conisbrough Viaduct and into Edlington. As I approach Conisbrough Viaduct I spotted who I thought was the race leader running over it. I was potentially 3 minutes behind but as i did not know when he started stage 2 I did not really know.

I was pleased to finish the stage and I had a 16 minute rest, drank and ate snacks. It was great to regroup with lots of DAC runners including my wife.

Stage 3 was only 0.63 miles long, I got slightly held up passing people but basically ran flat out to get the legs moving again. Another nice regroup and a laugh before the next long buster.

Stage 4 was another short one being 0.67 miles long. A regular place we do training runs. I took my second gel at the end of this stage.

Stage 5 and we are starting to get a bit of distance on the run parts again, this stage was 2.55 miles. I had no idea where I was position wise in the race, still lots of people in front of me because I was taking long rest breaks, I kept passing the same people which was great to keep seeing them and giving out encouragement. Spent quite a long time at this check point taking on water and sweets.

Stage 6 was 2.24 miles long, starting along the bank of the River Torne, crossing the East Coast Main line and running under the M18, through the new housing estate and dibbing out at Bawtry Road. More drinks and snacks and regrouping.

Stage 7 was 1.25 miles long, running through Cantley Hatchell Woods and dibbing out at the roundabout at Old Cantley. Getting tired now and legs aching a bit.

Stage 8 was the last long stage, being 3 miles long (for those that took the long route through Sandall Beat which I did). This stage ended at Leger Way, the pace had dropped now and I just hoped I had done enough to finish in a good position.

Stage 9 – the sprint – Up Town Moor Avenue and across the Town Fields to the finish, 0.75 miles. Ran as had as I could knowing I was almost finished.

By the time I got to the results screen I could see that about 20 people had already finished, but I was delighted to see I was in 1st place based on the timed stages which is what counted for this race. I could also see that Caroline Wheelhouse was 1st lady!

The race had great support throughout, thanks to everyone who volunteered.

I really enjoyed the race and will be back next year. The route is a good one for a long training run anytime of year.

Results from my amazing club mates from Doncaster AC:

Pos	Name	Type	Cat	Time
1	Martin James (1st overall)	Solo	M	1:55:20
6	Adam Cotterill	Solo	M	2:06:07
8	Caroline Wheelhouse (1st lady)	Solo	F50	2:11:48
35	Mark Webster (2nd mix pair)	Mix pair		2:32:18
35	Marie Louise Taylor (2nd mix pair)	Mix pair		2:32:18
39	Rose James (2nd F pair)	Mix F		2:34:13
39	Rebecca Coats (2nd F pair)	Mix F		2:34:13
42	Mo Rodwell	Solo	M50	2:34:59
54	Stuart Lindsay (2nd M pair)	Mix M		2:43:28
54	John Sheerin (2nd M pair)	Mix M		2:43:28
66	George Laing	Solo	M50	2:50:01
85	Andrea Robinson	Solo	F	2:56:26
85	Glynn Jones	Solo	M50	2:56:26
101	Martin Wilson	Mix pair		3:03:00
101	Dianne Polwin	Mix pair		3:03:00
113	Kerry Mitchel	Solo	F	3:09:19
122	Claire Sayles	Mix F		3:11:59
122	Charr-Ann Maxted	Mix F		3:11:59
137	Trevor Blake	Solo	M	3:22:39
145	Vicky Lindley	Solo	F	3:30:47
148	Mark Kenworthy	Solo	M50	3:33:06
162	Sam Prowse	Solo	F	3:53:11

I did not enter this one, I thought it was too close to London Marathon. I had decided to go and support the runners and take photos, and after the event me and Rose were going to spend a night on a campsite in the van.

It was pointed out to me the night before the race that entries were available on the day….

Saturday morning I completed my 100th parkrun, I would have liked to do this at Doncaster but Gainsborough had put the call out for runners to attend and celebrate their 200th event. We took 6 runners and it was nice to see Peter Badger when we arrived.

Gainsborough parkrun is a good tough 3 lap course, an uphill start, an uphill finish and other hills. Good cross country training. Road shoes were fine but off road shoes probably needed in wet weather.

My mile splits were 6:16, 6:17 and 6:23. The elevation gain was around 100m (which is quite a bit for a parkrun). I managed 4th place with 19:25.

On Sunday we arrived after getting a bit lost in the road closures. DAC runners, supporters and dogs everywhere. Put the DAC flag up.

Race tactics were going to be an easy mile, then run harder and see how I felt. It was a bit windy and it felt like a headwind for most of the race. 1st mile was 6:23 and this was the slowest mile.

I caught up to Jordan Street in mile 2 and Jordan is a very good motivator, he helped me when I started to fade. Good bloke always willing to encourage others. I did feel like I still had a bit of London in my legs but i was slightly disappointed not to go sub 80. I finished with 80:40. The course is almost flat, with 60m of elevation gain over 13.1 miles. Mile splits were 6:24 5:43 6:02 6:04 6:09 6:08 6:16 6:14 6:14 6:06 6:07 6:09 6:11. Felt tough from about 6 miles.

Before everyone used Strava everyone used fetcheveryone.com (I still do). Based on the data from North Lincs half this is what it predicts I can do and I have to say its just about spot on (I can beat it for 10 miles and 10km).

Lots of supporters on the course from the club and from other clubs, it is great having a easily recognizable vest, people always give Donny runners a shout.

So that is 3 half marathons so far this year:

Date	Name	Time	Pace	Av HR	Garmin Length
5 May	North Lincs	80:40	6:08	159	13.17
13 Jan	Brass Monkey	80:44	6:10	156	13.11
20 Jan	Four Villages	80:24	6:06	155	13.18

North Lincs was a great day for the club, we had an amazing support crew that stayed to support the 1st to finish until the last runner had finished. Lots of DAC PB’s and 1st time half marathon runners. What a great way for Dawn Goodings to celebrate her birthday. Photos by Chris Cull, John Rainsforth and Dave Fieldson.

For me another solid hard training session. My right big toe is in a bit of a state after London so a couple of rest days now.

One of the stand out performances for the day was Rose, my wife (it was our 19th wedding anniversary on the day of the race). Rose ran a 4 minute PB for half marathon (thanks to George Laing for pushing her). Her previous PB was set 4 years ago! Turning in to a vet runner does not slow you down!

33	01:20:40	Martin James	(M) Vet40	6:09 min/mile
109	01:27:26	Adam Cotterill	(M) Vet35	6:40 min/mile
336	01:38:57	Roy Turton	(M) Vet50	7:33 min/mile
398	01:41:28	George Laing	(M) Vet55	7:44 min/mile
404	01:41:43	Rose James	(F) Vet40	7:45 min/mile
419	01:42:20	Stuart Lindsay	(M) Vet40	7:48 min/mile
459	01:44:08	Marie-Louise Taylor	(F) Vet40	7:57 min/mile
851	01:57:01	Natalie Heptinstall	(F) Vet45	8:55 min/mile
874	01:57:48	Michael Riley	(M) Vet50	8:59 min/mile
1051	02:05:29	Michael Reynolds	(M) Senior	9:34 min/mile
1138	02:09:24	Martyn Walter	(M) Vet55	9:52 min/mile
1146	02:09:41	Rebecca Henry-Brown	(F) Vet65	9:54 min/mile
1193	02:12:01	Dawn Goodings	(F) Vet50	10:04 min/mile
1196	02:12:10	Claire Sayles	(F) Vet35	10:05 min/mile
1205	02:12:41	Julie Cull	(F) Vet60	10:07 min/mile
1250	02:14:48	Trevor Blake	(M) Vet40	10:17 min/mile
1294	02:18:59	Darren Whyman	(M) Vet45	10:36 min/mile
1307	02:19:25	Angie Clarke	(F) Vet40	10:38 min/mile
1324	02:20:49	Barry Prowse	(M) Vet35	10:44 min/mile
1377	02:26:11	Claire Macleod	(F) Vet45	11:09 min/mile
1415	02:29:34	Sam Prowse	(F) Vet40	11:25 min/mile
1421	02:30:38	Jeannette Walters	(F) Vet60	11:29 min/mile
1436	02:32:12	Lynette Jenkins	(F) Vet55	11:37 min/mile
1438	02:32:13	Mark Kenworthy	(M) Vet50	11:37 min/mile
1485	02:41:59	Sharon Waters	(F) Vet55	12:21 min/mile
1486	02:42:08	Christopher Waters	(M) Vet55	12:22 min/mile
1525	02:55:15	Sue May	(F) Vet55	13:22 min/mile
1526	02:55:17	Michelle Pitts	(F) Vet55	13:22 min/mile

Chilling out time, nice glass of cheap wine and great music of you like EDM.

Lovely vocal trance, pure classic

Building it up a bit

In my time machine back 21 years, the golden age of hard trance

And a different path, drum and bass to the core, Black Sun Empire get in my ears

Running is a simple sport. Do easy runs after hard runs. Get some time on your feet, do longer runs and do shorter runs. Do some long runs fast and do some slow. Do some short runs fast and do some slow.

A big range of pace is what you want, building up to London my fastest run, which was a 10k race, my pace was 5:40 minute miles. My slowest run was a 5 mile recovery run at 8:30 minute miles.

My long runs varied in pace from 7:30 minute miles to 6:25 minute miles.

I did 20 races including parkrun, which I usually race, in 2019 building up to the Marathon. I raced 400m, 1 mile, 5km, 10km, half marathons and the Stamford 30k. The London Marathon will be my 21st race on my Power of 10 profile for the year.

I had a long taper which started 1 April and after I finish the marathon I will have run around 700 miles since January 1st which is around 41 miles a week.

I have not followed a plan, I have just done what I felt like doing, taking a few days off when I felt like doing so. I know I have to do my long runs, medium long runs, interval training (usually not more than 5k of efforts), but most importantly recovery runs so I am not tired for the next run.

Nutrition, eat fairly good food most of the time. I like Domino’s and McDonald’s so yes I eat some rubbish. I am happy to help the kids out with Easter eggs. I always enjoy a glass of wine every night, the cheapest wine you can get. Supplements are fairly pointless unless you have a medical reason for taking them. If something claims to boost your performance it is nonsense or it will be banned.

Younger runners recover faster so perhaps they can get away with running 7 minute mile recovery runs but I think I am in this running game for the long term, so I am not going to cause long term damage to my body for short term gains.

My training started 16 December when Carl Ryde encouraged me to do a long run, we covered 18 miles in 2 hours on a hilly course. This was my longest run at that sort of pace for a long time (6 months at least) (6:39 minute miles). I completed RED which got my miles up.

I did a lot of solo runs, club runs and group runs from Cantley Park. I pushed hard in races and pushed hard on the track.

So, my build up to London Looked like this (6 months of Garmin data):

The official 5km splits and half marathon splits are below: I ran well to about 30k and then I slowed a bit, but that always happens to me. Negative split racing is not something that works for me.

Split	Time Of Day	Time	Diff	min/km	km/h	Place
5K	10:29:43	00:19:22	19:22	03:53	15.50	–
10K	10:49:05	00:38:45	19:23	03:53	15.48	–
15K	11:08:41	00:58:21	19:37	03:56	15.31	–
20K	11:28:10	01:17:50	19:30	03:54	15.40	–
Half	11:32:26	01:22:05	04:16	03:53	15.46	–
25K	11:47:43	01:37:22	15:17	03:55	15.33	–
30K	12:07:55	01:57:34	20:12	04:03	14.85	–
35K	12:28:43	02:18:22	20:49	04:10	14.42	–
40K	12:49:41	02:39:20	20:58	04:12	14.31	–
Finish	12:59:07	02:48:47	09:27	04:19	13.95	936

My target was to break 2:50 and I thought perhaps if I ran around 6:20 minute miles for as long as I could and dig in after 20 that would do it. I chatted to Carl and Caroline and some Barnsley and Ackworth runners in the minutes building up to the start. I started near the back of the Championship start. My first mile was 6:40 so the next few miles were to get the average pace up to 6:20’s and this ended up getting up to about 6:13 minute miles at half way.

That was fine and then the garmin starts to go wrong, it always does because of the tunnels and high buildings. I know I am just about running to the pace I want and the mile markers help. The last 6 miles were from around 6:30’s to 6:50’s. I was getting passed but I was also passing people, looking forward to the stats when they are published later today.

On the course I spotted fellow DAC athletes Michael Mcbride at 2 miles, Caroline Wheelhouse at 20 miles and Gary Brown at 22 miles

Standard kit – DAC Vest, Lidl shorts, Mizuno Wave Rider Shoes, Gel belt, Fenix 3. Took a gel at the start and every 30 minutes to the finish. Had a sip of water at most water stations. Decided to wear gloves.

Post race, looking at the HR Zones I was Sub Threshold to 22 miles and Super Threshold for the last 4 miles.

Great support on the course and glad all those who traveled down on the day got down ok after trains were cancelled.

Thank you to all who interacted with me on social media, it means a lot.

Thanks as always to Rose for sorting out so much for me.

2:48:47 – 963rd place

Doncaster AC Runners:

Place	Cat Place	Name	Cat	Time
408	67	Carl Ryde	M40	2:39:50
963	206	Martin James	M40	2:48:47
1716	196	Michael Mcbride	M45	2:56:45
4312	1	Caroline wheelhouse	F60	3:17:08
10539	361	George Laing	M55	3:46:13
16782	2199	Gary Brown	M40	4:07:39

Races Planned for 2019

5 January – Yorkshire Cross Country Championships

13 January – Brass Monkey Half

26 January – Northern Cross Country Championships

3 February (assumed) – Dewsbury 10k

17 February (assumed) – Stamford 30k

23 February – National Cross Country Championships

17 March – Grindleford Gallop

24 March – East Hull 20

Barry Barnes is a UKA level 3 Middle Distance and Endurance Coach.  He has experience, albeit at club level, of competing at distances from 800m (1:58) to Marathon (2:56).

Since becoming involved with coaching, mainly young athletes, he has been committed to developing his skills through workshops, conferences and links to experienced coaches in America and Australia as well as in the UK.  He is good friends with Brian Scobie – the lead coach for world class athletes, David Lowes the feature writer on coaching in Athletics Weekly and Andy Henderson, coach for Olympic athletes including Laura Weightman.

Barry has coached athletes to England Level, Bertie Houghton and has been instrumental in coaching young athletes to English School championships.  Along with his small group of coaches he encourages any interested seniors to join in sessions that take place on Monday, Tuesday, Thursday and Saturday morning.  Members of his group also get together on Sunday morning to complete a long run.

Typically, depending on competition etc training weeks are:

Monday evenings – medium run between 4/6 mile

Tuesday evenings – short intervals 300/400m at a good pace

Thursday is a longer reps session 600/800/1k Saturday hills, start 8-30, at various locations such as Cusworth Park, Keepmoat, it’s Town Fields this Saturday

Sunday is a longer run between 8/10 mile easy

Martin James is a qualified UKA Coach in Running Fitness and is also a Leader in Running Fitness.  Martin has run 2:44 for the marathon and 17:13 for 5k.

Martin has been running since 2003 and he joined Doncaster Athletic Club in 2006 (before the Keepmoat Stadium and our running track was built).  Martin will race on road, trail, fell, cross country and track and will race any distance from 800m to 200 miles (in 2017).

Tuesday evenings we deliver Endurance Interval Training, groups use the track and other groups use the paths around the lake or go onto the hills.  Warming up from 6pm and the session starting at 6:30pm.

Wednesday evenings (monthly / fortnightly) we deliver the skills to improve your running through dynamic warm up with drills, run through (strides), short interval trailing at very high intensity and continuous relay sessions.  We also do fitness tests to monitor your progress.  Static stretching to finish.  Warming up from 6pm and the session starting at 6:30pm.

Thursday evenings we take groups out on the roads for either a Steady run or Tempo run of around 60 minutes.  This is supported by a team of run leaders.  This run starts at 6:30pm.

At the weekends Martin will regularly be found at parkrun or races.  Long runs when time allows.

I will assume you are able to run 5km (3.1 miles) before commencing on this 8 week plan to build you up to 10k (6.2 miles).  The aim of this plan is to get you around the race to help build your confidence.  We will build on your base endurance and get you comfortably around the race.  This plan written for those running at between 10 and 15 minute miles so you will have to adjust if your outside this pace. Running 3 times a week is great and you will continue to benefit from this as you increase the length of your long runs.  Having 4 rest days will aid you in recovery between sessions. If you miss a session don’t worry.  If you miss a week don’t worry.  I missed a month on my most recent marathon build up and it went fine on the day. When time allows try to fit in a 4th run, I personally recommend making this a fartlek (speed play) where you will keep varying your pace from slow to fast for a minute or 2.  Or do a long run.  Adding the 4th run you will see massive benefit to your running.  However don’t run on 4 consecutive days! Following this plan will get you running for one and a half hours and depending on your pace this will be between 6 miles and and 9 miles. If you feel an injury coming on ease back on both pace and duration and hopefully it will go away, if it does not then stop and seek advice.  As all our interval training is around lakeside if you are worried about a niggle you can run around the lake nice and steady. You might want to add a swim session or a spinning session in to your weeks training, but this should not be at the expense of a run.  80% or more of your training should be running! Always do a warm up before starting and some stretching when you are finished. A sports watch like a garmin is a valuable tool. A comfortable run is a run where you are using the Aerobic Energy System, this is the most important system for endurance runners.  This is most likely slower than your parkrun pace (unless you always run parkrun steady).  If you feel you have raced parkrun then I would take 90 seconds a mile off this pace. Interval training is where you will use the Lactic Energy System, this is the time to work on your running technique and this will help to improve your speed (short bursts of typically up to 90 seconds at high intensity). Note, we plan to switch the interval sessions to Tuesday evenings at the club soon, this is not reflected below. The most important factors are:

1. Your confidence (be confident in your ability and training)
2. Your level of endurance
3. Your technique
4. Your enjoyment

This plan may be revised. Week One – easy

Tuesday	Interval session	Join the club session
Thursday	Long Comfortable Run	40 minutes minimum
Saturday	Parkrun (lap of lake to warm up)	Run slightly out of your comfort zone

Week Two – medium

Monday	Long Comfortable Run	30 minutes minimum
Tuesday	Interval session	Join the club session
Thursday	Long Comfortable Run	40 minutes minimum
Saturday	Parkrun (lap of lake to warm up)	Run slightly out of your comfort zone

Week Three – easy

Tuesday	Interval session	Join the club session
Thursday	Long Comfortable Run	45 minutes
Saturday	Long Comfortable Run	50 minutes

Week Four – hard

Monday	Long Comfortable Run with 5 x 1 minute of running faster, with 1 minute jog recovery	50 minutes
Tuesday	Interval session	Join the club session
Thursday	Long Comfortable Run	60 minutes
Saturday	Parkrun	Race it

Week Five – easy

Tuesday	Long Comfortable Run	60 minutes
Thursday	Long Comfortable Run	70 minutes
Saturday	Steady parkrun	Enjoy it

Week Six – Hard

Monday	Long Comfortable Run with 10 x 1 minute of running faster, with 1 minute jog recovery	70 minutes
Tuesday	Interval session	Join the club session
Thursday	Long Comfortable Run	80 minutes
Saturday	Parkrun	Race it

Week Seven – Medium (taper)

Tuesday	Steady Run	90 minutes
Thursday	Long steady run with 5 x 1 minute efforts with 1 minute jog recovery	45 minutes
Saturday	Parkrun	Enjoy it

Week Eight – Easy (race week)

Tuesday	Long steady run	45 minutes
Thursday	Long steady run	40 minutes
Sunday	RACE – You know how fast to run based on your training

Wednesday 28 March 2018 – South Yorkshire Road League fixture number 1 – Doncaster

This is my 12th year of competing at Road League and my 12 year of improvement (hopefully) – pretty simple pattern in my mind.  Tough races against many of the best club runners from across South Yorkshire.  Doncaster AC hosted the race and the new route was designed by me a couple of months ago.  I had a couple of tasks to undertake before the race including taking some marshals to their points on the course.  We were also dishing out numbers until 18:44, the race started 18:45.  Not much of a warm up possible.

The first couple of miles were mainly fast and easy, I started the race fairly steady.  Then we have the one long climb towards the Roman Ridge.  The Roman Ridge is quite fast with a short hill towards the end, then a run in to the finish taking a couple of runners.

Splits 5:52, 5:45, 5:54, 5:53, 5:55 so quite even.  Did not bother with HR data on this run.

5 Miles in 29:23 and about 19th overall, 3rd V40 man.  I ran hard but not flat out.  Well done Doncaster AC for hosting an excellent event

Saturday 31 March 2018 – 1500m at the Doncaster Open

I was dreading this race, give me a half marathon any day.  I arrived at 07:45 to help set up the event, and stayed all day.  It was freezing cold all day and raining at times.  I took several hundred photos.

It was great to see such a strong field for my race, I did a quick warm up with Peter, David and Mick, and then some strides.  The race went together (ladies and men) which was great, and the first lap was fast.  Slowed down a bit but was keen to go sub 5, missed out by 0.1 seconds lol.  Was over taken with about 20m to go by David who ran a great race to go sub 5.  Considering I am marathon training, so better in longer races at the moment I was pleased to run a PB for the distance (hopefully Power of 10 will agree).  It was over very fast and I was glad to get home and get warm.

Again well done to Doncaster AC for hosting the event.

Monday 2 April 2018 – Ackworth Half Marathon

I entered this at the last minute, it is part of the club championships so why not.  I had not done this race before.  I had a chat with Carl Ryde who suggested I should not go flat out as I need to start building up my energy for London.

My warm up consisted of jumping out of the car and running 100m to the start on a very muddy field.

Carl suggested I run the first half easy, something like 6:30 minute miles and the second half faster, around my target marathon pace.  So I kind of did this and ran the second half 2 minutes quicker than the first half.  I passed 6 runners in the second half which was interesting as I usually get passed myself.

The weather was appalling with snow / rain falling, freezing conditions (but no ice), flooded roads and some wind.

The course is quite hilly but on a good day I would run a good time, some good down hill sections.

I finished full of energy and totally soaking wet, I got changed quickly in the car and ate my chocolate peanuts.  7th place and 2nd V40 with 1:22:16.  I believe I got silver in the Yorkshire Vets Championships V40.

Post race analysis shows the first half was the bottom end of Zone 3 – Tempo and the second half was the bottom to middle of Zone 4 – Sub threshold.  The HR spiked on the hills but this is to be expected as I did not slow down much.

Kit check – I really do try to keep costs down:

Mizuno Wave Rider 20 – £75

Arm Warmers (which were brilliant and did not slip down once) – £5

Ron Hill shorts – £15

1000 Mile compression socks – £15

Zip Vit Gel Belt – £10

Gloves – £ Free on a bike magazine

Fenix 3 – £ a lot but its given me 3 years service so far

Performance data:

My Garmin VO2 max estimate remains as high as it has ever been and my runbritain rankings are going the right way again.