12th January got ill with a 24 hour bug that wiped me out for 10 days (had a cold as well). This was bad news as I had the Brass Monkey Half Marathon to run on the 18th January. I ran a massive 3 miles during the week and it was obvious that I could not run it hard so I decided to run with fellow club runner Marie to try to get her under 1:45. She finished in 1:44:59 so job done! SO that was 16 miles for the week.
I did not run again until 21st January. On 20 January I helped at the time trial, we had just over 50 runners take part with some very impressive results. My run on the 21st was really crap, had planned to do 10 miles, got to 3,3 miles and walked home feeling very low not sure about the races I had coming up at the weekend….
On the 22 January we welcomed 50 new runners to Doncaster Athletic Club who will be following our beginners course. A very exciting evening which was attended by England Athletics representative Emma.
I also smashed a great interval training session which gave me a great boost, 7 x 90 seconds hard, 90 recovery. 5 mins rest then 8 x 90 seconds hard, 90 seconds recovery. Weekend races back on 🙂 – very surprised how much I had picked up in 24 hours.
23rd January – Dave Grayson’s 70th birthday party!
24th January 2015, my last cross country of the season, the Northern Cross Country Championships. As Doncaster Athletic Club Cross Country Secretary I had done some work arranging the entries etc. We arrived to a lovely damp Pontefract Race Course and got the club flag and tent up, collected the numbers and watched some great racing all day, proud to be part of the Cross Country scene in the North of England and I am sure we will take even more athletes next year. Well done to all our athletes.
My race was at 14:55 and it was 12k. The course was the muddiest cross country I have ever run on, parts were quite horrendous but its cross country so don’t care and its the same for everyone else! With almost 1000 runners entered in my race it was a great thing to see at the start.
I was pleased with my run and felt completely exhausted when I got home.
25th January – So after a tough cross country I wanted to see if I could break the hour for 10 miles (PB was 63:20). Good pre-race discussion in Chris Pye’s car with Chris, Liz, Darren, Richard and me. Met up with the team and we got warmed up. Good conditions with a bit of head wind for the first 5 miles.
Plan was to get half way in 6:10 minute miles and run the second half in 5:50 minute miles. Could not do it, got half way in 6:22 minute miles and finished the race with average pace of 6:08 minute miles. This got me a 2 minute PB so delighted with that. Lots of the team got PB’s and delighted for Carl Ryde to win it. Nice coffee and cake at the end, thanks everyone. DAC just missed out on the team prize.
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.
In about October I started suffering from pain in my lower stomach which had a serious impact on my training and racing. I believe that I damaged something when I ran the “Pain Barrier” (having fell down about 10 times) and the niggle I picked up and dismissed eventually forced me to stop running.
I did a bit of turbo training and swimming, as I am not use to these sports I find them a lot more difficult than running.
Myself, Rose James and Janet Hampson were all injured and we decided to set up a group for new runners called the “Doncaster Pacers”. This would be the “Run England” group of Doncaster Athletic Club. This gave us a new focus and in late January we were ready to launch. This has been a fantastic experience and we have recently finished the first course boasted the membership of Doncaster Athletic Club by about 20 members. We will continue to work with the group so they can achieve their full potential.
We are grateful for the support of coach Paul Brown who has helped us lead the sessions and every one else who has helped and encouraged the group.
The next Doncaster Pacers course starts on 20 May 2014, we already have 12 non runners signed up. Its just £40 for the 9 week course and then its free for the rest of 2014.
Doncaster was lacking its own Parkrun until around the time I got injured. A number of people got together including myself and we were mentored by the Barnsley Parkrun for about 6 weeks who signed us off. The main drivers were Mark Hudson and Dom Patterson. A great group of regular and occasional volunteers formed and the event has been held every Saturday morning at Sandall Park starting at 9am since.
I am there most weeks, I have run it about 4 times and I enjoy time keeping and taking photographs of the runners which are uploaded to the Doncaster Parkrun group.
We have encouraged the Doncaster Pacers to run at the parkrun and about 10 have done to date. The parkrun is a great addition to the running comunity of Doncaster and I am proud to be part of it.
My Rehabilitation
As I have been involved with the Doncaster Pacers and the Doncaster Parkrun I have focused my energy on these projects. I am also the men’s captain at Doncaster Athletic Club, manage the Doncaster Athletic Clubs website and I am involved as an assistant with the organisation of 3 open road races in Doncaster. So although I have not done much running most of my time when I am not at work is spent on running related things.
I had 4 physio appointments, 2 with Eddie Fletcher and 2 with Jenny Blizard. They helped me overcome my injuries. I also visited my GP who was also very helpful to my surprise.
As I was running with the Doncaster Pacers beginners course my running was dead steady which helped.
Since December 1st 2013 to 12 April 2014 I have run a total of 200 miles (only 10 miles in January). Go back 12 months, I was running 200 miles a month! The thing is, I did not feel that I had lost much fitness.
To test myself I ran the Parkrun 3 times and I did 22, 21 and 20 minutes.
The South Yorkshire Road League came around, this was the reason I joined DAC 7 years ago and I did the first race in 31:57. Not a PB for 5 miles but off the back of zero speed work and not much running I was delighted. I think this shows that with a minimal tick over mileage with a bit of swimming and turbo training you don’t loose fitness very quickly.
Today I decided to run 10 miles, the furthest I have run since October (6 months ago). This was 50% off road, with a good hill in it and the railway footbridge in Sandall Beat woods. I had a couple of slower miles but I averaged 7 minute miles!
I really did not feel like going for a long run today so I made sure I went as in 4 weeks I will not have a choice.
It was not that bad really, probably 25% on snow and ice – the rest was clear. Lots of standing water and fairly strong wind. Did not push it and ran the second half faster than the first. It was about 1 degree C.
Lots of cyclists out going in all directions on the main roads. Got beeped at 3 miles (Jay Buxton), 16 miles (Darren and T) and 19 miles (Digger).
20 Miles in 2:29:26, AvHR 143.
Don’t know why but on the A614 the snow was a foot deep in places on the path so ran on the road but occasionally had to try to run in the show when the road got busy.
Thursday – Functional movement class with circuits followed by 2.35 mile warm up, 5 miles of steady state (6:48 min miles AvHR 151) and 1.36 mile warm down. The first 2 miles of the session were quite tough but then I found my stride and finished well.
Saturday woke up to about 10cm of snow so I decided to postpone my long run. I did 30 minutes on my elliptical cross trainer followed my 15 minutes the rowing machine. I then did 6 miles on the town fields in the soft snow. I felt this was a good all round session of about an hour and a half.
Recovery run on Sunday, 5.29 miles @ 7:22 pace, AvHR 139. 15 minutes on rowing machine.
Threshold run on Monday, 8.01 miles @ 6:59 pace, AvHR 150. 15 minutes on rowing machine.
Took my resting heart rate when I woke up on Tuesday, 47 bpm.
Arrived at the time trials and did 1 lap warm up, not surprisingly my legs felt tired. I still had a good run, lap 1 in 10:00, lap 2 in 10:20 and lap 3 in 10:27. My HvHR was 161 in my tempo zone. I ran my third fastest time of the series in about 30:47. 10 minutes on rowing machine.
I had planned to run a tempo run on Thursday but I felt tired so ran with Mark Higham who was also running a steady one.
Friday rest day.
Saturday did a long run – 20 miles in 2:26:17 – AvHR 145 7:19 minute miles. My target time was 2:30:00 so that was ok. I was feeling quite good at 11 miles so I decided to run from the roundabout on High Common Lane (A614) to Blaxton roundabout (A614) – 3.3 miles length at my planned marathon pace. This is quite flat and boring so I was pleased to have a go and I managed to keep it at about 6:42 minute miles.
Struggled a bit for the last 3 or 4 miles but I kept the pace at 7:15 for the last 2 miles. Drank all my 1.5l of water and took 2 gels.
It was breezy and at times drizzling with areas of standing water.
I am about to loose another toe nail on my right foot.
I did not run again until 21st January. On 20 January I helped at the time trial, we had just over 50 runners take part with some very impressive results. My run on the 21st was really crap, had planned to do 10 miles, got to 3,3 miles and walked home feeling very low not sure about the races I had coming up at the weekend….
I also smashed a great interval training session which gave me a great boost, 7 x 90 seconds hard, 90 recovery. 5 mins rest then 8 x 90 seconds hard, 90 seconds recovery. Weekend races back on 🙂 – very surprised how much I had picked up in 24 hours.
I was pleased with my run and felt completely exhausted when I got home.
Plan was to get half way in 6:10 minute miles and run the second half in 5:50 minute miles. Could not do it, got half way in 6:22 minute miles and finished the race with average pace of 6:08 minute miles. This got me a 2 minute PB so delighted with that. Lots of the team got PB’s and delighted for Carl Ryde to win it. Nice coffee and cake at the end, thanks everyone. DAC just missed out on the team prize.
