Friday 29 September 2006

Steamroom and Suna



























I thought that it would be a good idea to give my injured right hip another day's rest as was still painful. So I went poolside and used the steamroom and sauna. I even used the new ice fountain by placing the small ice crystals on my hip whilst I sat in the steamroom and then sauna.

As you can see, the new Park Royal Hotel and Leisure changing rooms are now open. The facilities are now state of the art.

I do not have a match tomorrow (fortunately) due to the fact that I am attending a family friend's 60th birthday party and would not be back in time from my game. So a closed date means that my hip can have another rest.

I am on holiday all next week and will be off to The Lakes Sunday morning, returning back on Tuesday just in time for my evening game as an Assistant Referee.

Wednesday 27 September 2006

6.50km Appleton Park Loop in a painful 31:19

Well, I thought I'd be OK as my hip injury was feeling better. So, I set out to do the Hillside 4.2km run.

However, the Cricket Ground path was closed at one end only, that meant it was too late for me to notice outward bound, so I simply ducked under the tape having already past the maintenance area. It did mean that I could not go back the way I came. To solve the problem I amended my Hillside 4.2km run into the 6.5km Appleton Loop instead.

This was a mistake, as I really could feel my hip whilst going downhill and especially going up Firs Lane and up London Road too.

I simply went as fast as my hip would allow. It was painful. I do not think it would be wise to run tomorrow, especially considering that I've had an icepack on my hip for the last two hours!


The Stats

Time: 31:19
Distance: 6.50km (4.04m)
Average speed: 12.453kmh (7.738mph)
Average pace: 4:49 per km (7:45 per mile)
Heart rate: HRavg 151, HRmax 165, and 421kcals

Tuesday 26 September 2006

Hip Hip Boohoo!

Yesterday whilst out on my run, very near to the end in fact, I was running along the narrow path beside the church yard leading to Stretton Road when a woman began to walk the other way.

Despite seeing me running towards her, she made absolutely no effort to give way, so I ended up jigging past her by squeezing myself into the shrubbery.

Post-run, I needed dockleaves for the nettle stings to my right arm and leg as a result of brushing past some nettles.

Later that afternoon, when I walked down the stairs to the groundfloor offices, I noticed that my right-hand hip felt bruised and a bit painful. Great I thought!

So, today considering that I still had a sore hip, I went poolside. The steamroom was out of action due to maintanance workers operating in that area who were completing the poolside work on the new gym. Only the sauna was operational - oh well... two 10 minutes sessions in the sauna it was then!

We'll see what tomorrow brings...

Monday 25 September 2006

4.45km Park Loop Anticlockwise in 21:08

Considering that I had performed 71% above my target training (kcals) for last week and also that it was a particularly warm day, I decided to run the Park Loop at a comfortable pace.


The Stats

Time: 21:08
Distance: 4.45km (2.77m)
Average speed: 12.634kmh (7.085mph)
Average pace: 4:45 per km (7:39 per mile)
Heart rate: HRavg 161, HRmax 167, and 317kcals

Saturday 23 September 2006

Heswall FC 2 - 0 Marine Reserves FC

West Cheshire Football League

Heswall FC 2 - 0 Marine Reserves FC

This was my second West Cheshire League middle and my first trip to Heswall FC.

My game went extremely well with no cautions until the 2nd minute of 4 minutes of added time in the second half. It was disappointing, as I did my best throughout the match to talk to players and I had given them the benefit of doubt throughout. However, two players, one from each side, became quite aggressive with each other (a bit of handbags). I had no choice but to show them a yellow card each.

Both teams were pleased with me and it was nice to see the management teams from both Heswall and Marine knock on my door after the game and pass positive comments about my game. It does not happen that often, but it is nice when it does.

My two Assistant Referees were at Level 5 Status, so gave an expected good supporting performance. That aspect is very important, as a bad performance from anyone in the team can have an effect on your own total all round performance. I cannot ever do the job without them.


Referee: Myself (Level 4)
Assistant Referees: Derek Landsborough (Level 5) and Shaun Byrne (Level 5)


First Half: 47:00, HRmax 170, HRavg 151, 641kcals.
Second Half: 49:00, HRmax 168, HRavg 146, 637kcals.
Totals: 1:36:00, HRmax 179, HRavg 148, 1278kcals.

Friday 22 September 2006

6.50km Appleton Park Loop (Anticlockwise) in 30:57

I decided to run the 6.50km Appleton Park Loop in reverse, just to see if it was any easier. It's not!


The Stats

Time: 30:57
Distance: 6.50km (4.04 miles)
Average Speed: 12.601kmh (7.830mph)
Average Pace: 4:46 per km (7:40 per mile)
Heart rate: HRavg 164, HRmax 171, and 481kcals

Thursday 21 September 2006

9.10km Appleton Park and Reservoir Combination in 46:35

Due to work committments again, I had worked through Monday's, Tuesday's, and Wednesday's lunchtimes. I had also worked over on Monday and Wednesday evening. So, this is the reason why I had not been able to run.

At 14:45 today, I had completed my urgent task. I then thought to myself, why should I miss yet another lunchbreak this week. So, I went to lunch there and then. I also decided that I would take a much longer well deserved lunchbreak too - 90 minutes to be exact.

With this amount of time, I had planned to run the Appleton Park and Reservoir Combination Loop. So, a new route meant using my NavMan R300 once again.

It was very warm indeed. It was also very windy too. Still, this did not put me off - I was determined!

I was feeling OK, that was until about the 6.5km point when I joined London Road by the London Bridge Pub in Stockton Heath. From that point onwards it was a very hard slogg ascending the hill for the next two miles! Also, if the hill was not bad enough I was met with a strong head wind! I was not enjoying myself at this point.

Also, kids had just emptied out of school. Many were texting or whatever on their mobile phones and walking but not looking what was ahead of them. This made some additional unwanted obstacles.

I was very pleased that my run was over - it was a tough very warm, very windy, and hilly course, just see my HR stats.

I had enjoyed having done the run - as the expression goes.


The Stats

Time: 46:35
Distance: 9.10km (5.65 miles)
Average Speed: 11.721kmh (7.283mph)
Average Pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 171, HRmax 179, and 803kcals

9.10km Appleton Park and Reservoir Combination

The Appleton Park and Reservoir Combination route is 9.10km (5.65 miles) in distance:

1. Starting at St. Mathew's C of E Primary School, Stretton Road, Stretton, Warrington, Cheshire, England, head westwards along Stretton Road in the direction of the A49 London Road.

2. Immediately after the passing the church and its grounds, take the right-hand public footpath that runs alongside the graveyard on your right. This public footpath is known as Kings Street which is an old Roman Road.

3. At the Roman Statue follow the right-hand bend immediately followed by a left-hand bend.

4. Continue for approximately 100 metres, taking the next left-hand path, passing by the Cricket ground.

5. At London Road, turn right, heading in the direction of Stockton Heath.

6. At the next roundabout, take the left-hand Hillside Road.

7. Continue along the Hillside Road until you reach the Hillside Farm, where you must take the left-hand path over the styal.

8. Continue down the path that runs alongside the Hillside Farm going over another styal.

9. Follow this path as it bends right and continue past Dennow Farm and then Bellfield Farm.

10. Take the left-hand fork dropping down Park Lane, passing Appleton Reservoir.

11. Turn right into Hough's Lane passing through Walton Hall Golf Course.

12. Turn right at the Walton Lea Road junction, follow Whitefield, Cawdor Street.

13. Turn right into Farrell Road and then turn left into Mitchell Street.

14. At the London Road, turn right heading back towards Stretton. Continue for about 1.5 miles until the next roundabout.

15. At the London Road roundabout, head along the King Street Old Roman Road public footpath instead of continuing along London Road.

16. Follow this public footpath for 600 metres until you arrive at the church where you began the run.

17. Turn left heading eastwards, passing the church on Stretton Road, ending the run at the bus stop just before St. Mathews C of E Primary School.

Tuesday 19 September 2006

Abbey Hey FC v Atherton LR FC

North West Counties League, Division One

Abbey Hey FC 3 - 1 Atherton LR FC


Well, this game definitely had a twist right at the end!

For the first time ever, I had to signal the referee over and have the assistant manager of Atherton LR removed from the technical area for misconduct. My report states that he made dissenting and agressive remarks directed at me.

This was because I had given a final warning to a member of his coaching staff who had also made dissenting and insulting remarks directed at me. This all occurred in the 90th minutes of the game. I gave enough warnings and had hoped to avoid getting the referee involved, however, it became obvious that my warnings were not adhered.


Referee: Martin Thorely
Assistant Referee: Nick Barnard and myself.
Assessor: None.


First Half: 47:00, HRmax 163, HRavg 135, 540kcals.
Second Half: 48:00, HRmax 158, HRavg 132, 568kcals.
Totals: 1:35:00, HRmax 163, HRavg 133, 1108kcals.

Friday 15 September 2006

3.22km Park Loop Short in 15:55

Well, my trainers were still soaking wet from yesterday's very wet run with John. So, I was forced to use my old trainer's instead.

It was so obvious to me from the start of my run why these old trainers had been responsible for my knee injury. There simply was no longer any shock absorption left in them. I had not realised until I had swapped out my new pair for these old pair of running shoes.

The above considered, I decided to jog rather than run and also decided to only run the 2 mile course - it is not worth causing unnecessary knee injuries again!


The Stats

Time: 15:15
Distance: 3.22km (2.00 miles)
Average Speed: 12.669kmh (7.872mph)
Average Pace: 4:44 per km (7:37 per mile)
Heart rate: HRavg 159, HRmax 173, and 235kcals

Thursday 14 September 2006

6.50km Appleton Park Loop in 29:23

I ran the Appleton Park Loop with John in torrential rain from the very start to the very end of the run. We were both absolutely soaked through to the skin within the first 500 metres.

There were puddles in abundance of various shapes and sizes. Some could be avoided, whilst others could not. After the mile mark, it had started to become a pointless task to continue to dodge any more puddles - you can only get so wet. The torrentail rain continued.

We were effectly met by a downward flowing river whilst climbing Firs Lane and at its summit we were met by more very large and deep puddles created by the oversized speed humps in the road. These could not be easily avoided nor was there much point anyway.

It was also nice to see a female jogger out with her dog braving the elements. We were, therefore, not the only fools out running today.

For some unknown reason, I felt good today fitness wise and began to push for the last 1.5 miles and managed a sub 19:30 time which I was pleased about.

In a kind of strange way, running in the heavy rain made the run that more interesting. Also, as always it is always nice to meet up with John for a dual run.


Good News: Before the run, I found a pound coin in my locker that someone had accidently left behind.

Bad News: I had missed the sign that read, "The water will be turned off at 1:30pm for about 1 hour due to maintenance work. Sorry for any inconvenience." So, I was forced to towel down and apply lots of deodorant. Mmmm Very nice!


The Stats

Time: 29:23
Distance: 6.50km (4.04 miles)
Average Speed: 13.273kmh (8.247mph)
Average Pace: 4:31 per km (7:17.5 per mile)
Heart rate: HRavg 169, HRmax 179, and 495kcals

Wednesday 13 September 2006

Cheadle Town FC v Stalybridge Celtic FC

Cheshire Senior Cup Round One

Cheadle Town FC 2 - 4 Stalybridge Celtic FC (aet)
Cheadle Town FC 2 - 2 Stalybridge Celtic FC (FT)
Cheadle Town FC 0 - 0 Stalybridge Celtic FC (HT)


Referee: Gareth Etchells
Assistant Referees: Wayne Gresty and myself
Forth Official: Kevin Harkin


First Half: 48:19, HRmax 183, HRavg 143, 604kcals.
Second Half: 48:03, HRmax 165, HRavg 141, 587kcals.
First Period: 15:09, HRmax 157, HRavg 131, 164kcals.
Second Period: 18:01, HRmax 158, HRavg 128, 187kcals.

Tuesday 12 September 2006

Steamroom for me today!

I am still recovering from my cold, but now on the mend.

So I decided to take it easy and use the new steamroom and sauna that were completed at the beginning of this month.

The new steamroom is over twice the size of the orginal one, as it occupies the same space as both the old sauna and steamroom combined. The sauna is a completely new structure and is also about twice the size of the old one. It now overlooks the pool length ways.

Saturday 9 September 2006

Ellesmere Port FC v Blacon Youth Club FC

West Cheshire Football League

Ellesmere Port FC 1 - 1 Blacon Youth Club FC


My cold took hold today and I did not feel very well at all. I asked my referee's appointment secretary if he could drop me down to the line and find another level 4 referee - if one was available.

Steve Grove (Level 4 Referee) was switched from a Divison Two game with Mike Erakine (my appointed Senior Assistant [Level 5]).

I think that my decison to drop down to the line was a good one. I only had to sprint once late on in the second half, and I can honestly say that did not feel that good afterwards. It took me a few minutes to feel well again.

When I got back home, sat down, and relaxed, my cold symptoms took 'proper' hold once again. Oh well, at least I managed to get some fresh air, some exercise, and some more time on feet.


Referee: Steve Grove (Level 4)
Assistant Referees: Greg Carney (Junior Assistant [Level 7]) and myself (Senior Assistant [Level 4])


First Half: 46:00, HRmax 160, HRavg 132, 540kcals.
Second Half: 47:00, HRmax 158, HRavg 132, 549kcals.
Totals: 1:33:00, HRmax 160, HRavg 132, 1089kcals.

Friday 8 September 2006

6.50km Appleton Park Loop in 30:06

I measured the Appleton Park Loop with my NavMan R300 today and found the course distance to be 6.50km exactly. This was my estimated distance when I ran the course for the first time yesterday without the aid of a NavMan.

My sore throat has now transformed itself into a cold - oh what joy! Still, whilst out in the open air and running, I felt completely fine - I did not even notice I had a cold. Then a couple of minutes after my run was over my cold symptoms were definitely back again.

Still, I got a good time on feet run in today!


The Stats

Time: 30:06
Distance: 6.50km (4.04 miles)
Average Speed: 12.957kmh (8.051mph)
Average Pace: 4:38 per km (7:27 per mile)
Heart rate: HRavg 167, HRmax 177, and 491kcals

Thursday 7 September 2006

6.50km Brand New Appleton Park Loop in 30:01

Basically, the Appleton Park Loop is the Hillside Run, but instead of turning about at the halfway point (at 2.095km), you keep going, then climb up to Windmill Lane (quite steep actually) around the quarry and drop down to the traffic lights by Broomfields.

You then make your way back up London Road until you reach the King Street Old Roman Road that forms the back-end of the Park Loop run.

I felt quite good today (except for a sore throat!) and because I did not run yesterday as work was manic again, I took a little longer lunchbreak (only an extra 10 minutes mind) in order to run this longer new route. It's quite a tough one, because it certainly is not flat!

My NavMan R300 battery need replacing, so I ran this course for the first time without measuring it. I estimated that it was approximately 6.5km, which was proved to be exactly the distance on a subsequent run!



The Stats

Time: 30:01
Distance: 6.50km (4.04 miles)
Average Speed: 12.993kmh (8.073mph)
Average Pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 164, HRmax 175, and 473kcals

Appleton Park Loop

The Appleton Park Loop route is 6.50km (4.04 miles) in distance:

1. Starting at St. Mathew's C of E Primary School, Stretton Road, Stretton, Warrington, Cheshire, England, head westwards along Stretton Road in the direction of the A49 London Road.

2. Immediately after the passing the church and its grounds, take the right-hand public footpath that runs alongside the graveyard on your right. This public footpath is known as Kings Street which is an old Roman Road.

3. At the Roman Statue follow the right-hand bend immediately followed by a left-hand bend.

4. Continue for approximately 100 metres, taking the next left-hand path, passing by the Cricket ground.

5. At London Road, turn right, heading in the direction of Stockton Heath.

6. At the next roundabout, take the left-hand Hillside Road.

7. Continue along the Hillside Road until you reach the Hillside Farm, where you must take the left-hand path over the styal.

8. Continue down the path that runs alongside the Hillside Farm going over another styal.

9. Follow this path as it bends right and continue past Dennow Farm and then Bellfield Farm.

10. Take the right-hand fork climbing steeply up Firs Lane until its end at the junction with Red Lane and Windmill Lane.

11. Turn right onto Windmill Lane.

12. At Quarry Lane, turn left heading downbank towards London Road traffic lights at Appleton.

13. At the London Road traffic lights, turn right heading back towards Stretton. Continue for about 1 mile until the next roundabout.

14. At the London Road roundabout, head along the King Street Old Roman Road public footpath instead of continuing along London Road.

15. Follow this public footpath for 600 metres until you arrive at the church where you began the run.

16. Turn left heading eastwards, passing the church on Stretton Road, ending the run at the bus stop just before St. Mathews C of E Primary School.

Tuesday 5 September 2006

4.45km Park Loop Anticlockwise in 20:42

My fitness level is improving but still not back to my usual level.

This especially follows my knee injury, work commitments, and general recent busy lifestyle. My training during the end of July and August took a severe tumble.

You can tell how hard I was working today by my HRavg, HRmax, and kcals, but equally may notice that my time is way off the mark for the amount of effort I put into my run.

However, I will hopefully be able to train properly and get my fitness level back once again.


The Stats

Time: 20:42
Distance: 4.45km (2.77m)
Average speed: 12.899kmh (8.015mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 166, HRmax 178, and 334kcals

Saturday 2 September 2006

Radcliffe Borough FC v Grantham Town FC

Saturday 2nd September 2006, 15:00 Kickoff

Northern Premier League, Premier Division

Radcliffe Borough FC 2 - 1 Grantham Town FC


The weather is absolutely dreadful during the first half. I got completely soaked through. At half time, I changed my shirt - something I have never done before. The weather of late as we all know here in the UK has been extremely wet indeed.

Following the match, a knock came on our door and in entered Premiership referee Mark Halsey (photo). Due to there being no Premiership matches due to the England game, he was off duty and decided to come and watch his local football team instead.



Referee: Ian Bonney
Assistant Referees: Dominic McDonald and myself
Assessor: John Talyor

First Half: 46:00, HRmax 160, HRavg 135, 580kcals.
Second Half: 49:00, HRmax 162, HRavg 137, 580kcals.
Totals: 1:30:00, HRmax 162, HRavg 136, 1160kcals.

Friday 1 September 2006

4.45km Park Loop Anticlockwise Jog in 22:14

My first run in a week! Well, a jog to be honest...

Bank Holiday Monday, far too busy Tuesday, in the Lakes for a Wedding Wednesday, and Travelling back Thursday. Strange old week.

Tomorrow, I have an Assistant Referee appointment, so only a jog for me today - but that's better than the rest of the week put together I suppose.


The Stats

Time: 22:14
Distance: 4.45km (2.77m)
Average speed: 12.009kmh (7.462mph)
Average pace: 5:00 per km (8:02 per mile)
Heart rate: HRavg 162, HRmax 172, and 337kcals