After my swim on Saturday I was in some pain so did not do much this week (my mileage has been very low this year, the lowest since 2008).  My mind was not as focused on Percy Pud as I would have liked.  I strongly believe in mental preparation and visualisation of each race I do.  This is fairly new to me and as I was feeling a bit injured for most of the week, and I felt ill on Saturday I could not visualize myself doing very well.  I considered not running and taking photos (for Craig Fletcher lol) or perhaps running with Craig to try to get him under 40 or running with Rose to try to get her a PB.  As it happens I ran the race hard and it went ok.

Monday – Rest day to speed up my recovery.

Tuesday – Running with beginner runners, very steady 10:28 minute miles.

Wednesday – Rest day (but feeling much better).

Thursday – Hill session as a 2 man team – 1st 15 minutes as a relay.  5 minutes rest.  Then 15 minutes running as a pair, hard up the hill gentle back down and then go again.  Starting to feel positive about Percy Pud.

Friday – Nothing.  Rose ill.

Saturday – helped at parkrun but no running.  Felt weak as if I was ill (which I was on 2 days later).

Sunday – Percy Pud 10k.  It was windy with the wind against us for the first half.  Did 3 mile warm up, feeling ok.  Had a terrible race last year (I basically had a 3 month break after this race) but the year before I ran a PB on the course.  Started about 5m back from the start and went for it.

Basically I know the course well, I had the race planned out.  I knew the first mile was down @5:54

Second mile up but still fresh legs @6:04

Third Mile flattish (but exposed and into the wind  @6:21 (bit disappointed)

Got to half way in about 18:30

Mile four has some nice descents and the wind is now helping @5:46

Mile five flattened out a bit @6:10

Mile six up and undulating – fastest mile trying to beat a bloke in a tutu who passed me at 5k @5:39

Last 0.2 beat bloke in tutu, miss judged the finish, speeded up to early but kept it going @5:06 lol

Finished in 37:10, really please with that, if I had not run at Barnsley 2 weeks ago it would have been my PB and conditions were not easy.

This was taken at about 5 miles in, starting to look like a proper runner thanks to Paul Brown shouting arms at me for 3 years.  Photo taken by Mossie Net Photography.  Excellent turnout at the race from Doncaster AC with 28 members taking part

Tune of the week – Moby playing a top tune he released 20 years ago at the peak of the UK hardcore revolution.

High mileage week for me with a wide variety of pace.

Monday – Rest day after Barnsley 10k

Tuesday – Ran to club (2 miles @ 6:43 minute miles feeling easy) and then ran with new member Lisa for 10k including some hills.  I ran at Lisa’s pace @8:37 min miles.

Wednesday – rest day.

Thursday – Zetland Road Hill session lead by Mo Rodwell.  Worked hard on the climbs and recovery running on the descents, tough session and nice to do it.

Friday – did 10k but mixed up the pace (2 miles easy, 1 mile steady, 2 miles hard, 1 mile steady):

1) 1m – 6:44(6:44/m) 117cal
2) 1m – 6:45(6:45/m) 118cal
3) 1m – 7:42(7:42/m) 118cal
4) 1m – 6:02(6:02/m) 115cal
5) 1m – 6:08(6:08/m) 117cal
6) 1m – 7:48(7:48/m) 120cal
7) 0.24m – 1:48(7:34/m) 27cal

Saturday – did the Doncaster parkrun, had not planned to run it hard but oh well, muddy underfoot and did 6:18 min miles finishing second with a time of 19:18.  Parkrun is a great way to get and keep race fit, its paying off for me anyway.  After the parkrun I did a long run of 10 miles, part of this was with Jono, who had done 7 miles before parkrun, won the parkrun and then did 3 miles with me.

So 5k parkrun:

1) 1m – 6:08(6:08/m) 149/162bpm 91cal
2) 1m – 6:17(6:17/m) 165/168bpm 107cal
3) 1m – 6:29(6:29/m) 165/169bpm 110cal

Followed by 10 Miles easy:

1) 1m – 7:26(7:26/m) 131/140bpm 101cal
2) 1m – 7:21(7:21/m) 140/147bpm 108cal
3) 1m – 7:09(7:09/m) 143/147bpm 103cal
4) 1m – 7:15(7:15/m) 143/149bpm 98cal
5) 1m – 7:16(7:16/m) 140/146bpm 95cal
6) 1m – 7:33(7:33/m) 139/146bpm 96cal
7) 1m – 7:34(7:34/m) 139/148bpm 93cal
8) 1m – 7:33(7:33/m) 139/143bpm 88cal
9) 1m – 7:58(7:58/m) 137/144bpm 80cal
10) 1m – 7:35(7:35/m) 139/144bpm 84cal
11) 0.01m – 3(8:58/m) 139/139bpm 1cal

On Saturday afternoon went for a swim – big mistake for me, flared up sciatic nerve issue which thankfully cleared up after 4 days.

Sunday – 9.1 mile recovery run

Running with Janet (building up to starting her marathon training) and Rose and Marie-Louise.

Tune of the week – In 1993, 21 years ago I heard this tune on I would guess Pitch FM (Pirate Radio station from Sheffield), luckily I was recording the transmission as I was instantly aware I had heard something special and I visited Rhythm Nation Records, they ID’d the tune and got it for me.  Never bettered in the hard trance genre for me.

Monday I decided to carry on with the off road running theme running around Sykehouse, the Don and fields.  All new routes to me and very tough going in areas.  7.12 miles in 56:36:

1) 1m – 7:50(7:50/m) 113cal
2) 1m – 8:19(8:19/m) 108cal
3) 1m – 7:28(7:28/m) 116cal
4) 1m – 8:03(8:03/m) 116cal
5) 1m – 7:16(7:16/m) 117cal
6) 1m – 8:31(8:31/m) 107cal
7) 1m – 8:07(8:07/m) 114cal
8) 0.12m – 1:02(8:23/m) 13cal

Tuesday I helped at the club time trial giving out numbers and helping at the finish.  Great to see nearly 80 runners taking part including many of the Doncaster Pacers who we are coaching twice a week.

Wednesday I had no time to train.

Thursday I ran to the track (1.9 miles @ 6:49 pace).  Then we did a parloff relay of 200m’s for 15 minutes, then rest for 10 minutes and then 200m’s for 15 minutes.  This was a great session enjoyed by all and I was teamed up with Neil Stafford and Lee Watkinson.  I went 14 times and my splits are below:

1) 0.14m – 38(4:35/m) 130/153bpm 2cal
2) 0.14m – 36(4:23/m) 126/149bpm 3cal
3) 0.15m – 40(4:33/m) 143/158bpm 4cal
4) 0.13m – 36(4:25/m) 123/148bpm 4cal
5) 0.13m – 38(4:44/m) 131/159bpm 4cal
6) 0.14m – 37(4:33/m) 144/160bpm 4cal
7) 0.14m – 36(4:15/m) 134/162bpm 6cal
8) 0.14m – 36(4:23/m) 130/155bpm 5cal
9) 0.15m – 40(4:28/m) 133/156bpm 6cal
10) 0.15m – 40(4:37/m) 116/157bpm 3cal
11) 0.14m – 41(4:59/m) 124/156bpm 4cal
12) 0.14m – 41(4:56/m) 131/156bpm 6cal
13) 0.13m – 42(5:14/m) 132/156bpm 6cal
14) 0.14m – 39(4:29/m) 140/160bpm 7cal

Friday I wanted to do about 10k to see how I was feeling:  6:57 minute miles and felt ok.

1) 1m – 7:06(7:06/m) 162/181bpm 14cal
2) 1m – 6:49(6:49/m) 152/166bpm 57cal
3) 1m – 6:47(6:47/m) 146/150bpm 103cal
4) 1m – 6:52(6:52/m) 145/152bpm 104cal
5) 1m – 7:00(7:00/m) 148/156bpm 107cal
6) 1m – 6:58(6:58/m) 144/150bpm 101cal
7) 0.57m – 4:12(7:18/m) 142/147bpm 56cal

Saturday I helped out at the parkrun.

Sunday, I had been thinking about the Barnsley 10k for a few days trying to decide on what pace would be achievable.  I was thinking between 5:40 and 5:50 minute miles.  That would get me a massive PB which stood at 37:19 from Percy Pud 2 years ago.  I entered 4 10k’s all of which are in the next few weeks, I think this is sensible as factors such as the weather are out of your control so have plenty of back up races in case one or two don’t go to plan.  This also takes the pressure off, keeps me “race fit” and I enjoy racing.  I get told I do to many races sometimes but when things are going well its hard not to and I enjoy it.

I chatted to Dean Watson and Jono at the start about tactics and pacing (and also Keith Littlewood from Barnsley AC who has always been very supportive of me, got a lot of time for Keith, like me he races all the time).  Conditions were great, no wind, not freezing, the rain had stopped.  Rose also ran along with Michael Wakefield from the club.

I set my watch to show average pace, that’s all I was interested in (occasionally checking distance elapsed and HR) but I ran flat out.  The course is not the easiest with some decent climbs including a good climb to the finish.  I had a great race going through 5k with a road PB of 18 minutes, 5 miles PB of 29:08 and finishing with a time of 36:29 giving me a PB of 49 seconds.  The average pace was 5:53 so not quite as quick as I had planned but it would have been greedy to have hoped for more.  Well done to everyone that ran and looking forward to Percy Pud.  I get great coaching at Doncaster Athletic Club, my times are getting quicker all the time so I would have no hesitation in recommending Doncaster Athletic Club to anyone wanting to improve.  Competing Road Runner membership from £30 a year!

1) 1m – 5:49(5:49/m) 153/171bpm 81cal
2) 1m – 5:51(5:51/m) 168/170bpm 102cal
3) 1m – 5:36(5:36/m) 169/173bpm 100cal
4) 1m – 5:38(5:38/m) 169/173bpm 100cal
5) 1m – 6:13(6:13/m) 170/173bpm 111cal
6) 1m – 6:07(6:07/m) 169/175bpm 109cal
7) 0.21m – 1:17(6:03/m) 173/175bpm 23cal

Felt tired Monday and Tuesday so did not run.  Had to go to a meeting Wednesday.

Thursday I led interval training with the Doncaster Pacers / Doncaster AC.  The more able did 800m relay for 35 minutes (1 on 1 off) and the less experienced did 500m relay for 25 minutes.  We did this session around by lakeside and I ended up doing 3 miles, my mile splits were 5:15, 5:33 and 5:26.

Friday did not run.

Saturday I ran the parkrun with James Smith, Dave Sedgwick and Jay Buxton nice and steady in trail shoes, saving myself for South Yorkshire Cross Country on Sunday.  Splits were 6:22, 6:29 and 6:20.
Sunday I too part in the third South Yorkshire Cross Country league.  I arrived on site at 8am and helped to set it up, I then took photos of the athletes, ran around with my youngest daughter, and sold numbers.  I then passed my camera to John Micklewaite and I ran in the Senior men’s race.  I probably ran my best ever cross country race doing the course some 2 and a half minutes quicker than last year.  I was able to keep with DAC club legend Kev Newman.  I then helped tidy up the course.

1) 1m – 6:11(6:11/m) 175/212bpm 23cal
2) 1m – 6:23(6:23/m) 164/171bpm 111cal
3) 1m – 6:27(6:27/m) 165/171bpm 114cal
4) 1m – 6:37(6:37/m) 166/171bpm 117cal
5) 1m – 6:35(6:35/m) 165/169bpm 116cal
6) 0.65m – 4:04(6:18/m) 167/174bpm 71cal
.

I decided to do a run of different paces, ran to Sandall Beat and did a warm up with the group, lead by Tony Vout.  We then headed over to the 550m path and with a staggered start we ran the rep 4 times hard.

My reps were: 1:50, 1:52, 1:50, 1:53.

We then warmed down as a group and I spoke to Steve Durdy who I had not spoken to for several years.

I then ran home a longer way and bumped into Phil Bussy, we ran together for a bit and I then ran through Cantley Park and home.

Total distance was 9.8 miles.

Its not all drum and base, I also love disco from the 80’s

I don’t get to run the Doncaster parkrun very often but I decided to have a blast today.  I was pleased to see lots of junior athletes from DAC with coach Bary Barnes and I was also pleased to see Simon Wright who is one of the clubs best runners and a great role model make his debut and run his first parkrun.  Lots of regulars also from the club, a total of 22 from Doncaster AC today.

Great results all round on what was a wet slippery course in places and a great run by Simon Wright.

Its not always about drum and base, one of the most influential tracks of all time:

The weather was crap, wet, cold, windy and dark on graduation night for out most recent beginners course.  But they still came and did interval training, they are that awesome 🙂  Whilst they got on with the session I frantically sorted out the certificates, no running for me but still worked hard lol.

We will now work with the “graduates” and build up their endurance and strength so that by the end of the year they can run for 1 hour.  They get to run with the group until 2016 included in the £40 they paid to do the 9 week beginners course.  We are fully inclusive and great value for money!  Our next course starts on 27 January 2015 and it will cost £40, which includes membership until January 2016.

Some of our new graduates, well done everyone!!!

Classic oldskool drum and base for the crew

I had the opportunity to run in some new areas today, I started out at Micklebring, parked up on Common Lane and run along Park Lane where I got a great view of Ruddle Lane M18 motorway bridge.

I then dropped down to Firsby Brooke, the horses did not even notice me:

I followed the path down and then back up the otherside, turned right and ran under the M18 subway and up to Mcklebring.  I then ran back on the roads to my car.

I then did a short loop of Braithwell where I got a great view of the massive quarry:

One day this will be the biggest landfill site in the country I am sure,  It looks like it is possible to run around a lot of the edge of the quarry so will be back to investigate.

Off to Tickhill and a quick out and back run, very nice.

And to finish with a short loop at Bessacarr.  All off road running just about, about 6 miles in total.

Our beginner running group did 30 minutes in 1 go.  This is a great achievement for them only 9 weeks ago we ran for 60 seconds, 90 second walk for 20 minutes.

Running with the beginners serves as a useful warm up for me.

At 6:30 the intermediates had 3 options, 6.5 miles including 4 hills or 5 miles including 1 hill or gentle running around the lake for what ever distance they liked.

I was going to do the 6.5 mile run but unfortunately one of the runners had pain in her knee which forced her to walk back after running about 3 miles so I stayed at the back with her.

Cracking run today, felt easy and relaxed.  I use to do this route 1 or 2 times a week, even done it on Christmas day but not done it for ages.  Over 50% off road on the Town Fields and then around the woodland trails at Sandall Beat, over the railway bridge with its steps, up a steep hill on Markham Main around the top and town the back, over to Crowther Wood and then through Cantley Park and back along Bawtry Road and Town Moor Avenue.

Don’t know why some runs go so well but its great when they do.  10 miles @ 7 minute miles.  Heart rate in recovery zone.

Rose ran a PB at the Deepdale Dash 10k today and we both entered the Barnsley 10k which I am looking forward to.

More good news today, my running club Doncaster AC is subsidising entry to the Yorkshire, Northern and National Cross Country Championships (members can enter all 3 for £3 instead of £18).  If you also take into account the National Cross Country Relays, Dam Flask Relays and Northern Road Relays you can save about £30 on race entries and of course I plan to do them all!  Considering Road Runner membership is £30 this is not a bad deal 🙂 for anyone who wants to get racing at the big events!

Todays run (no segment hunting).

Nice remix of a classic tune.  I find this music very motivational.