Salford City FC v St. Helens Town FC

Saturday 26th August 2006, 15:00 Kickoff

North West Counties League Division 1
Salford City FC 2 - 1 St. Helens Town FC

It was the Referee's first game at this level having been promoted this season and he performed well on the day. He was a very good team player which is nice to see. Both teams were happy with all our performances over the 90 minutes which is extremely pleasing and sporting to see.


Referee: Ryan Johnson
Assistant Referees: Andrew Worthington and myself
Assessor: Roy Naylor


First Half: 49:00, HRmax 163, HRavg 130, 538kcals.
Second Half: 49:00, HRmax 163, HRavg 134, 595kcals.
Totals: 1:38:00, HRmax 163, HRavg 132, 1133kcals.

4.45km Park Loop Clockwise in 20:41

I ran the Park Loop in the opposite direction for a change.

This is also my first run since Tuesday, because work has been (and still is) manic!

My fitness level felt better today. It's still improving but needs to improve some more yet...


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 166, HRmax 175, and 333kcals

Birthday Jog

I was far too busy yesterday to even venture out at lunchtime. There were too many urgent tasks that had to be done and done quickly.

However, today is my birthday, so I went for a nice and easy jog around the Park Loop in a confortable time of 22:03. Well, I didn't want to go pushing myself today of all days... it was all about getting out in the fresh air and gaining some more time on feet.

Beer, indian meal, and birthday cake later... well once a year you're allowed surely!


The Stats

Age: 38
Time: 22:03
Distance: 4.45km (2.77m)
Average speed: 12.109kmh (7.524mph)
Average pace: 4:57 per km (7:58 per mile)
Heart rate: HRavg 155, HRmax 164, and 311kcals

Lancaster City FC v Gainsborough Trinity FC

Saturday 19th August 2006, 15:00 Kickoff

Conference North

Lancaster City FC 0 - 1 Gainsborough Trinity FC

The weather was awful. It rained from start to finish. In fact, during most of the second half we experienced torrential rain. I could not get any wetter. Water was pouring down my face. My top, shorts, socks, and boots were soaked. A pond sized puddle formed near the corner flag on my line which I kept needing to run into. I have not known rain like that during a match for a number of years and then only once before.


Referee: Steve Cummings
Assistant Referees: Terry Fox and myself
Assessor: Frank Taylor

First Half: 47:00, HRmax 163, HRavg 140, 586kcals.
Second Half: 48:00, HRmax 179, HRavg 145, 579kcals.
Totals: 1:35:00, HRmax 179, HRavg 142, 1165kcals.

2 mile Park Loop Short Jog in 16:16

Just a 2 mile jog around the shorter Park Loop circuit considering that I have a Conference North match running the line tomorrow.

4.45km Park Loop Anticlockwise in 20:41 with John

John joined me for a run around our old favourite Park Loop. His fitness level is at a higher level than mine at the moment which he proved by completing the distance in 19:49.

As for myself, I found it very difficult to maintain the pace and from the kilometre mark, John began to break away further and further into the distance. I think it'll take some time to get my usual level of fitness back - it is extremely frustrating when you work so hard to attain it, to then gain an injury that sets you backwards.

Still, time on feet is always a good thing... and must help in the long (or short) run.


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 161, HRmax 171, and 317kcals

4.45km Park Loop Anticlockwise in 20:28 Again!

An identical time to yesterday's effort! Although it did hurt more today for some strange reason.

I did lose some time when I had to stop at the Pweterspear Road to allow a speeding car that was travelling in excess of 50mph to pass by. I wasn't going to play chicken! So, perhaps if it wasn't for that, I would have marginally beat yesterday's time.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 164, HRmax 177, and 322kcals

4.45km Park Loop Anticlockwise in 20:28

I went flat out today - for my current fitness level that is, which is way off its usual best. I am trying to work on getting back to my usual standard.

Still, a reasonable time all things considered and much much better than my disappointing run of yesterday.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)
Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 161, HRmax 172, and 307kcals

4.45km Park Loop Anticlockwise plod in 22:47

This post relates to Monday 14th August 2006:


I really did struggle today. My fitness level is not at an acceptable level for me at the moment. I still have not returned back to the same level before my knee injury (which is still mending) and it is most disappointing.

Also, I did not get the best of sleep last night and was burning up kcals moving furniture for hours on end yesterday so my reserve is probably depleated. Not the best preparation!

To top a bad performance off, I had to stop and give way to traffic at the Pewterspear Road, Longwood Road (near Green Lane), and Longwood Road again (at the exit of the Pewterspear Garden Path). Nothing appeared to go right at all - I have not had to stop and give way to traffic three times before!

The only positive thing from this run was that I did it...


The Stats

Time: 22:47
Distance: 4.45km (2.77m)
Average speed: 11.719kmh (7.282mph)
Average pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 155, HRmax 162, and 320kcals

Furniture moving again!

Sunday... oh yes, Sunday...

The painter and decorator had completed all of the decorating with the exception of the hall, stairs, and landing, and the downstairs cloakroom. He began his two week holiday somewhere in Devon and will be back on the 29th to complete the outstanding work. The good new is that there will not be much more disruption as all the main rooms are now finished.

So, Sunday consisted of approximately 11 hours moving furniture about, then moving it again and then again until the dining room, lounge, second bedroom, and master bedroom were looking 'normal' once again.

I still have outstanding tasks like fixing the lounge fireplace mirror in position and re-drilling holes to support the lounge window curtain poles and such like. But I'm getting there once again. The plan is to do a bit each evening until we're straight once again, although we can now certainly live a much normal relaxed lifestyle.

By the end of next Sunday, when I'll have another full day, I should have been able to complete everything. Well, that's the plan any way!

West Kirby 0 - 1 Christleton

My very first West Cheshire League fixture on Saturday 12th August 2006 at 3:00pm was between West Kirby FC and Christleton FC played at Marine Park, Greenbank Road, West Kirby.

Christleton scored the only goal in the second half to win their opening game.

From a refereeing point of view the match went really well with both teams playing football in the true spirit of the game. There were no cautions and no sending offs. I gave both clubs very high sportsmanship marks.

My Assistant Referees consisted of ex-premiership referee David Pugh and a Level 4 Referee (who had a free Saturday) called Stephen Grove. Their performance was excellent. They both positively contributed to a successful game and certainly helped my overall match control throughout. Good team effort.

First Half: Time 48:08, HRmax 165, HRavg 145, 532 kcals;
Second Half: Time 48:36, HRmax 165, HRavg 145, 618 kcals;
Totals: Time 1:36:44, Hrmax 165, HRavg 145, 1150 kcals.

New Supply League: West Cheshire League

As apart of the Football Association's new plan, the number of supply leagues has been reduced from 53 to just 39.

This means that some supply leagues no longer exist and any Level 4 referees originally on these leagues have been re-appointed to another nearby surviving supply league.

Other Level 4 referees on the borders of two supply leagues have been transferred to even out the numbers. Otherwise some supply leagues would have too many Level 4 referees whilst others would have too few.

There are now approximately twenty something Level 4 referees per supply league. Level 5, 6, 7, and 8 referees would then act as Assistant Referees only.

In previous seasons, Level 5 and sometimes Level 6 referees were used when there were no available Level 4 referees. This is no longer allowed.

For me as a Level 4 referee, considering I was geographically positioned, I have been transferred from the Mid-Cheshire Football League to the West Cheshire Football League for this football season.

The Football Association's idea is that only Level 4 referees will be allowed to referee at supply league level and they would now fairly compete with each other for the top two places in their supply league.

Those at the top of their supply league would then likely be offered an interview for Contributory League (semi-professional) refereeing. Successful candidates following their interview would be premoted to Level 3 and be allowed to referee at the semi-professional standard.

4.45km Park Loop Anticlockwise in 21:34

It was hardwork today - my fitness level has certainly dropped considerably since my knee injury, still time on feet will help I'm sure... Will update later...


The Stats

Time: 21:34
Distance: 4.45km (2.77m)
Average speed: 12.380kmh (7.693mph)
Average pace: 4:51 per km (7:48 per mile)
Heart rate: HRavg 161, HRmax 166, and 322kcals

3.72km Park Loop Medium Anticlockwise in 17:05

Will again update later... 'tis difficult when your lounge is being decorated and your wireless router is unplugged.


The Stats

Time: 17.05
Distance: 3.72km (2.31m)
Average speed: 13.065kmh (8.118mph)
Average pace: 4:35 per km (7:23 per mile)
Heart rate: HRavg 164, HRmax 170, and 266kcals

3.72km Park Loop Medium Anticlockwise in 17:53

Will update later...


The Stats

Time: 17.53
Distance: 3.72km (2.31m)
Average speed: 12.481kmh (7.755mph)
Average pace: 4:48 per km (7:44 per mile)
Heart rate: HRavg 160, HRmax 168, and 258kcals

3.22km (2.00m) Park Loop Short Anticlockwise in 16:34

After moving a bed mattress last night in preparation for the lounge and dining room being painted, I twisted my injured knee and it's a bit sore this morning.

Oh yes, in case you're wondering why our bed was downstairs in the dining room, that's because all of the upstairs in being decorated at the moment.

So, with a sore knee and due to the fact I was now completely bored of the treadmill, I decided to go for an easy trot around a much shorter 2 mile (3.22km) course.

Following my run, I strapped an ice pack to my knee for just over an hour - cold but I'm sure worth it.


The Stats

Time: 16:34
Distance: 3.22km (2.00m)
Average speed: 11.662kmh (7.246mph)
Average pace: 5:09 per km (8:17 per mile)
Heart rate: HRavg 151, HRmax 163, and 222kcals

Painting & Decorating the House

Wednesday evening at 10:30pm, my wife and I returned back from her Mum and Dad's to find a message on the answering machine left at 8:00pm. It was our decorator who we had booked three months ago to decorate the whole of our house. We knew he was planning to be available sometime in July or August. The message left was that he was planning to start in the morning at about 8:30am.

I was pleased that I had already moved the computer desk into the garage a couple of Sunday's ago and that I had packed away my old PC and put it into the loft space the Sunday just gone. I also tidied up the loft space and made some space - all in preparation of course. I had also informed my boss that I would probably require a day's holiday at a drop of a hat. All this said, I had hoped for at least a clear 24 hours notice instead of just 12 straight hours where we also required at least 6 hours sleep! I sent a text to my boss informing him that I would require a day's holiday in the morning.

I awoke the following morning at 6:10am, climbing out of bed at 6:30am. Following a quick shower, I began to empty the office (soon to be the nursery). At 8:30am, the decorator as promised arrived. I had only to take down the curtain rail and one room would then be ready for the decorator to start - just in time. He got to work preparing the room - sanding down and filling holes etc.
I then began to empty the second (spare bedroom), completing this at about 11:00am - again just in time for the decorator to move into this room to remove the wallpaper etc. This room would require a lot more preparation than the last, which was necessary as the master bedroom would quite obviously take me much longer to empty.

I moved the dining room table and its eight chairs into the conservatory before moving our bed and most of our bedroom furniture downstairs into what was the dining room. This was difficult as a wardrobe on the landing made things a little more difficult. Quite a lot of other things also found their way into conservatory from the bedrooms.

At about 2:30pm, the master bedroom was finally empty apart from some wardrobes which were moved into the middle of the room ready for covering. The decorator shortly afterwards moved into the master bedroom to begin initial preparation. His first day ended there at about 4:30pm.

My day however continued. I began to empty the ensuite removing all wall fixings etc. Then I moved into the bathroom and did much the same.

Most of our household bits like spare TV, DVD player, and video recorder (amongst many other things) from our bedrooms were all in the lounge. These were boxed and bagged up and moved into the loft space. I also moved the wardrobe and other furniture from the landing into the middle of the master bedroom. The ensuite and bathroom furniture, roller blinds, curtain rails, and curtains etc. all found their respective temporary homes.

I lost count how many things I moved (multiple times), how many journeys up and down the stairs (in excess of 100 I would estimate), and how many kcals I had burned during my 16 hours of hard work. I slept well... but had to be up early again the following morning. Although I would be going to work for a rest.

Oh yes... I did not get to run yesterday, but I certainly worked out!

I was completely sapped of my energy today too, so I did not run today either... I've not been this tired for absolutely ages.

4.20km Treadmill in 18:09

Another 4.2km on the treadmill. I ran at a constant 14.0kmh for the entire distance - well at least it's over much quicker! My time would have been 18:00 on the nose, but the treadmill takes 9 seconds to slowly get up to speed.

I wore my knee support today and only got one twinge. Also, I think it helped, because I felt no pain afterwards.


The Stats

Time: 18:09
Distance: 4.20km (2.61m)
Average speed: 13.884kmh (8.627mph)
Average pace: 4:19 per km (6:57 per mile)
Heart rate: HRavg 165, HRmax 177, and 290kcals

4.20km Treadmill in 18:37 Again!

I selected my 4.2km treadmill program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37 (identical to yesterday).

Basically, I ran the Cooper Test (12 minute run) at an average speed of 13.9kmh, covering a distance of 2,780 metres in this time. I then dropped my speed to 13.0kmh for 420 metres that acted as a recovery period where my Heart Rate dropped to 163 bpm.

I then increased the speed to 13.5kmh for the next 600 metres, before increasing the speed to 14.0kmh for the next 200 metres, then increasing it further to 14.5kmh for the next 100 metres, then again to 15.0kmh for the next 50 metres, and finally increased my speed to 15.5kmh for the final 50 metres.

This final 1,000 metre incremental speed step-up to a sprint finish will hopefully help towards me gaining my old fitness level back.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 157, HRmax 174, and 272kcals

Cooper Test: 2,780 metres in 12 minutes.