I ran 66.7 miles, this is more than any week previously.  Taken as an average, my pace across all the runs was 7:15 min miles.

This started on Monday 9 February, I decided to try running twice.  At 7am I did a 3 mile recovery run, dead steady:

1) 1m – 8:01(8:01/m) 117cal
2) 1m – 7:47(7:47/m) 120cal
3) 1m – 8:19(8:19/m) 119cal

And after work I decided to run to Sandall Beat and back, not good fun in the pitch dark but no falls.  9.5 miles @ 6:56 miles.

Tuesday 10 February I ran with the beginners using it as a warm up, I then ran hard around lakeside (hitting the same patch of ice on each lap).  I was pleased to do 5 miles in 30:26.

1) 1m – 5:58(5:58/m) 164/181bpm 17cal
2) 1m – 5:49(5:49/m) 162/168bpm 92cal
3) 1m – 6:07(6:07/m) 164/167bpm 103cal
4) 1m – 6:18(6:18/m) 164/168bpm 106cal
5) 1m – 6:08(6:08/m) 165/172bpm 103cal

Wednesday 11 February I headed out without a plan and I ended up running a 10 mile loop in 1:14:58, recovery running.

Thursday 12 February ran with beginners as a warm up, then smashed a Paul Brown interval session:

1) 0.34m – 2:03(6:00/m) 38cal
2) 0.34m – 1:59(5:52/m) 38cal
3) 0.34m – 1:58(5:42/m) 38cal
4) 0.34m – 1:59(5:50/m) 38cal
5) 0.34m – 1:59(5:47/m) 38cal
6) 0.34m – 1:54(5:33/m) 39cal
7) 0.34m – 2:02(5:57/m) 39cal
8) 0.34m – 1:59(5:47/m) 39cal
9) 0.34m – 2:03(6:07/m) 37cal

Friday 13 February I went for a run at 7am, 3 miles @ 7:34 pace.

Saturday 14 February – 3.2 mile parkrun warm up, followed by 18:43 parkrun and 3.4 mile warm down so a big mix of efforts.

Sunday 15 February – longest run since Chesterfield Marathon, 19.6 miles @ 7:13 pace with Stuart.  Massive loop with off road sections and some hills, good work.

The week after Ferriby I did not do much running, can not remember why.  I did a total of only 20.4 miles in the week and this included the Dewsbury 10k on the 1 February 2015.  I had a migraine on the Friday before and this knocked me out on the Saturday, felt fairly good on the Sunday.  Lots of friendly faces at the race and I went out hard.

Its an out and back course and the first half is a gentle climb and the wind was in our faces until the turn around point, this is reflected on the below mile splits.

1) 1m – 5:47(5:47/m) 115cal
2) 1m – 6:05(6:05/m) 116cal
3) 1m – 6:20(6:20/m) 116cal
4) 1m – 5:38(5:38/m) 120cal
5) 1m – 5:40(5:40/m) 118cal
6) 1m – 5:47(5:47/m) 116cal
7) 0.22m – 1:12(5:32/m) 25cal

This equaled my PB for 10k so I was pleased with that, I was not quite feeling 100% for the race but gave it 110% effort.

On 2 February I did a short recovery run of 3.2 miles in 23:17 running on farmers fields and paths.

On 3 February I ran with our lovely beginner runners and I then went out with our intermediate runners, good work everyone.


On 5 February I ran with the beginners again and after that I did an interval session and I trapped a nerve in my lower back, I had to pull out.  Some foam roller seamed to do the trick.

On Saturday 7 February I raced at the parkrun, this confirmed my trapped nerve was fixed, it also confirmed I have some work to do to catch up with the excellent runner Michael Chadwick!

1) 1m – 6:01(6:01/m) 116cal
2) 1m – 6:14(6:14/m) 117cal
3) 1m – 6:17(6:17/m) 117cal
4) 0.03m – 9(5:22/m) 2cal

As I was not racing for 2 weeks I had the opportunity to get some longer training runs in and do some decent mileage.

Sunday 8 February I did a long steady run with Stuart and Richard, 16 miles @ 7:42 min miles:

 

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

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.