Fitness Diary

Mojacar Tripple!

2008-06-29T23:24:00.001Z

Whilst on holiday in Mojacar, I managed to get three runs in along the prom walkway that is 1 mile long (plus 43 metres to be exact), so I did multiple shuttle runs there and back.

Oh yes, I had to get up really early to avoid the heat that began to become warm at 7:00am and too hot by 7:30am! It was still reasonable warm and humid even at that time. I was definitely thankful for the light breeze.

Run 1: 13.23km in 01:05:06

25th June 2008 starting at 6:48am:

8 Shuttles, 13.23km (8.22 miles)
12.19 km/h (7.58 mph)
4:55 per km (7:55 per mile)

922 kcals, 156 HRavg, 162 HRmax
Exercise Light: 05:08, Moderate: 59:58, Hard 0:00

Notes: It began to get very warm as the sun began to rise higher into the sky by 7:05am and by 7:15 it was really warm.

Run 2: 10.00km in 00:47:37

27th June 2008 starting at 6:35am:

6 Shuttles (plus 80 metres), 10.00km (6.21 miles)
12.34 km/h (7.67 mph)
4:52 per km (7:49 per mile)

662 kcals, 152 HRavg, 160 HRmax
Exercise Light: 08:54, Moderate: 39:43, Hard 0:00

Notes: It was extremely humid from the very start of the run, but did in fact improve during my run - very strange.

Run 3: 16.53km in 01:25:53

29th June 2008 starting at 6:16am:

12 Shuttles, 16.53km (10.27 miles)
11.55 km/h (7.18 mph)
5:12 per km (8:22)

1137 kcals, 149 HRavg, 157 HRmax
Exercise Light: 32:48, Moderate: 53:05, Hard 0:00

Notes: It was still twilight when I began my run and I met waves of people walking home, some drunk, presumably shortly after a nightclub had just closed. They were just ending their day and going to bed at the same time I was just beginning my day with some healthy exercise. It was a very surreal experience. Then at about 6:30am-ish when the sun was rising and the daylight breaking people "got up" from the beach and made their way wherever they intended to go after a night on the beach.

As my run progressed, I saw street cleaners begin their working day, then people going for an early walk, to local people taking a morning stroll, to some heading off to work.

You don't get many runs like this one!

Park Loop in a even faster time of 19:08

2008-06-19T16:24:00.002Z

Yesterday was my fastest time for over 2 years, however, today I managed to run faster still, taking another 10 seconds off of that time, thereby completing the Park Loop in a time of 19:08.

Using my split time calcuator that I wrote in Excel, I have been analysing my slowest parts of the course. This has allowed me to maintain my focus over those poorer split parts of my run and for me to push that little bit harder rather than allowing myself to drop off into a slower pace. This has definitely helped to improve my times... albeit hard work!

Metric

4.45km in 19:08
13.95 km/h
4:18 per km

Imperial

2.77 miles in 19:08
8.67 mph
6:55 per mile

Workrate

294 kcals, 162 HRavg, 174 HRmax
Exercise Light: 00:01:00, Moderate: 00:04:10, Hard: 00:13:58

Park Loop in 19:18 - best time for over 2 years!

2008-06-18T20:03:00.003Z

Today, I ran the Park Loop and completed it in a time of 19:18, my best time for two years and one day (to be precise!).

Although I was putting in the effort and in fact it hurt a bit whilst running down the 800 metre Pewterspear Garden Path near the end of the run, overall I felt both mentally and physically good - even at the end which was pleasing.

Metric

4.45km in 19:18
13.83 km/h
4:20 per km

Imperial

2.77 miles in 19:18
8.60 mph
6:59 per mile

Workrate

292 kcals, 161 HRavg, 173 HRmax
Exercise Light: 00:00:40, Moderate: 00:07:12, Hard: 00:11:25

Park Loop in 19:46

2008-06-17T20:17:00.004Z

My leg muscles were better today although still a little tight... but much improved.

However for this reason, I was pleased with my sub-20 time of 19:46.

Metric

4.45km in 19:46
13.69 km/h
4:23 per km

Imperial

2.77 miles in 19:46
8.39 mph
7:12 per mile

Workrate

288 kcals, 159 HRavg, 177 HRmax
Exercise Light: 00:01:26, Moderate: 00:08:10, Hard: 00:10:10

Park Loop Recovery Run

2008-06-16T22:05:00.003Z

My leg muscles were really tight today... which meant that I could mentally run but unfortunately could not physcially run that well.

So, this was a recovery run in a easy time of 21:08. Still time on feet as they say.

Metric

4.45km in 21:08
12.63 km/h
4:45 per km

Imperial

2.77 miles in 21:08
7.85 mph
7:39 per mile

Workrate

282 kcals,150 HRavg, 158 HRmax

Exercise Light: 00:05:34, Moderate: 00:15:33, Hard: 00:00:00

Still running... not blogging much though...

2008-06-14T15:07:00.007Z

Yes, I am still running, although I don't appear to get the time to update my blog these days.

My fitness did suffer somewhat following a four-week virus and it took me weeks to get back to a respectable fitness level once again!

However, because I've been pushing myself that little bit more in an attempt to regain that fitness level, having looked at my historic stats, I've noticed that I have not been recording better times against individual circuits for almost two years. I can say that I'm definitely enjoying running once again.

For instance, I have recently recorded a 4.45km Park Loop of 19:26 and then another of 19:25, my best times since 17th June 2006.

I also recorded a referees' 12 minute Coopers fitness test, completing a distance of 2,980 metres, in that time - again my best time since 2 years ago, when I only ran an extra 20 metres.

Today, I ran the 11.58km Dingle Loop at a deliberate steady pace (not once entering the high workrate band throughout the run) and completed it in 55:43. This course is very hilly, involves going through six kissing gates, over two stiles, and through two other gates. It includes some quality paths, narrow farm tracks, and a very uneven woodland trail track for about 1.5kms.

I have only run this circuit twice before back in September 2007 and my times then were 56:33 and 59:16. Additionally, my HRavg and HRmax for these individual runs would suggest that I found the going much tougher than today.

Spilts

Start run time: 1:29pm

01.00km - 04:20
02.00km - 09:03
05.00Km - 23:03
07:00km - 32:34
10:00km - 48:12 (This is through the slower woodland trail)
11:58km - 55:43

Average pace: 4:49 per km or 7:45 per mile
Average speed: 12.47km/h or 7.75 mph.

HRmax 160, HRavg 153, 774kcals.

Exercise Light: 02:26, Moderate: 53:06, Hard: 00:00.

Appleton Park Loop in 26:11

2008-06-13T22:41:00.000Z

I ran the Appleton Park Loop at in intentional moderate pace, so I was pleased when I stuck to this principal and still completed the distance in a time of 26:11.

Metric Stats

5.60km in 26:11
12.83 km/h
4.41 per km

Imperial Stats

3.48 miles in 26:11
7.97 miles
7:31 per mile

Appleton Park Loop with John

2008-06-12T22:36:00.001Z

Today, I met up with John for our regular monthly meet.

We ran the 5.60km Appleton Park Loop together.

Metric Stats

5.60km in 26:43
12.58 km/h
4:46 per km

Imperial Stats

3.48 miles in 26:43
7.81 mph
7:41 per mile

Appleton Park Loop demo

2008-06-11T22:33:00.000Z

I went for a run with the girl at the gym who had requested me to show her a few of the local routes for the running club.

I therefore showed her the 5.60km Appleton Park Loop.

We ran the distance in a comfortable 29:42.

Park Loop in 19:25

2008-06-10T22:02:00.002Z

I ran the Park Loop again today without any intention of "going for it", especially considering that it was a warm sunny day.

However, for some strange reason, I was going well and ended up completing the 4.45km distance in a time of 19:25, which is my best time for almost two years!

Metric Stats

4.45km in 19:25
13.75 km/h
4:22 per km

Imperial Stats

2.77 miles in 19:25
8.54 mph
7:01 per mile

Park Loop Recovery Run

2008-06-09T22:29:00.002Z

Today, I ran the Park Loop at a steady recovery run pace, considering that only yesterday that I ran my referees fitness test. I could still feel my legs!

Metric Stats

4.45km in 22:02
12.12 km/h
4:57 per km

Imperial Stats

2.77 miles in 22:02
7.53 mph
7:58 per mile

Referee's fitness test 2008

2008-06-08T21:44:00.004Z

At 8:50am wearing No.2 and in the first heat of twelve referees, I began my 12 minute Cooper's fitness test at the Wigan track, where the minimum pass distance was 2,500 metres (1.55 miles).

Considering the time it was extremely warm indeed.

At exactly 12 minutes, the whistle was blown to end the test and my distance of 2,980 metres was recorded.

Metric Stats

2,980 metres in 12 minutes
14.90 km/h
4:02 per km

Imperial Stats

1.85 miles in 12 minutes
9.26 mph
6:29 per mile

Workrate

214 kcals, 178 HRmax, 173 HRavg.

Exercise Light: 00:00:07, Moderate: 00:00:24, Hard: 00:11:29.

Park Loop (short)

2008-06-06T22:23:00.002Z

With my referees fitness test looming on Sunday, I only ran a short 2 miles run at a steady pace.

Metric Stats

3.22km in 15:17
12:64 km/h
4:45 per km

Imperial Stats

2.00 miles in 15:17
7.85 mph
7:38 per mile

5.6km Appleton Park Loop

2008-06-05T22:11:00.000Z

I ran the 5.60km Appleton Park Loop on the following three consecutive days:

03-Jun-2008

5.60km (3.48 miles) in 25:49
13.01 km/h (8.09 mph)
4:37 per km (7:25 per mile)
366kcals, 156 HRavg, 167 HRmax.

04-Jun-2008

5.60km (3.48 miles) in 25:43
13.07 km/h (8.12 mph)
4:36 per km (7:23 per mile)
370kcals, 156 HRavg, 171 HRmax.

05-Jun-2008

5.60km (3.48 miles) in 25:26
13.21 km/h (8.21 mph)
4:33 per km (7:19 per mile)
370kcals, 158 HRavg, 169 HRmax.

Park Loop in 20:40

2008-06-02T22:19:00.002Z

Park Loop in 20:40.

Metric Stats

4.45km in 20:40
12.92 km/h
4:39 per km

Imperial Stats

2.77 miles in 20:40
8:03 mph
7:28 per mile

Manchester 10km Great Run in 44:45

2008-05-18T10:05:00.002Z

I have not managed to blogg lately, although I have been running - honest! However, I ran in the 10km Manchester Great Run, so thought that was worth a blog entry...

I ran in the orange wave, completing the first km in a slow five minute plus time due to people traffic, which occurred regularly up to 3.5km. This definitely cost my at least 1 minute just in the first 1km and then more time along the way. I did however still manage to complete the 10km distance in 44:45.

I enjoyed the experience of my first official 10km race.

Splits

3km: 12:55, 13.94km/h, 4:18
5km: 21:55, 13.69km/h, 4:23
5mile: 35:57, 13.43km/h, 4:28
Finish: 44:45, 13.41km/h, 4:28

Stats

Start Time: 10:05 am
Distance: 10:00 km

Duration: 44:45

Speed: 13.41 km/h
Pace: 4:28 per km

781 kcals, 172 HRavg, 177 HRmax

Sports Relief!

2008-03-16T22:19:00.004Z

I ran for 37 minutes exactly on a treadmill at my local gym for the Sports Relief charity. The gym was basically performing a non-stop 24 hour treadmill session. I played my part, running until I completed 8km (Well 8.06km just to complete the an exact minute).

The previous best distance covered was 7.68km in one hour, so I simply wanted to cover a greater distance, where I thought it was appropriate to finish on 8km - just slightly above.

Fitness Stats

Start Time: 2:11 pm
Distance: 8.06 km
Duration: 37:00

Speed: 13.07 km/h
Pace: 4:35 per km

+701 kcals, 177 HRavg, 184 HRmax

Park Loop

2008-03-13T21:57:00.000Z

Fitness Stats

Start Time: 2:16 pm
Distance: 4.45 km
Duration: 22:00

Speed: 12.14 km/h
Pace: 4:57 per km

+345 kcals, 164 HRavg, 181 HRmax

Newcastle Town v Winsford United

2008-03-11T22:16:00.001Z

First Half: 52:25, 539kcals, 127 HRavg, 168 HRmax.
Second Half: 51:57, +557kcals, 130 HRavg, 162 HRmax.

Park Loop

2008-02-27T21:55:00.000Z

Fitness Stats

Start Time: 1:40 pm
Distance: 4.45 km
Duration: 21:57

Speed: 12.16 km/h
Pace: 4:56 per km

+320 kcals, 159 HRavg, 170 HRmax

Curzon Ashton v Garforth Town

2008-02-23T22:08:00.000Z

First Half: 48:02, +581kcals, 140 HRavg, 171 HRmax.
Second Half: 51:57, +622kcals, 139 HRavg, 168 HRmax.

Park Loop

2008-02-21T21:53:00.000Z

Fitness Stats

Start Time: 12:44 pm
Distance: 4.45 km
Duration: 21:41

Speed: 12.31 km/h
Pace: 4:52 per km

+352 kcals, 166 HRavg, 176 HRmax

Park Loop

2008-02-19T21:51:00.000Z

Fitness Stats

Start Time: 2:53 pm
Distance: 4.45 km
Duration: 20:24

Speed: 13.09 km/h
Pace: 4:35 per km

+353 kcals, 172 HRavg, 181 HRmax

Park Loop

2008-02-18T21:46:00.002Z

Fitness Stats

Start Time: 2:05 pm
Distance: 4.45 km
Duration: 20:26

Speed: 13.07 km/h
Pace: 4:36 per km

+385 kcals, 178 HRavg, 181 HRmax

Atherton Colleries v Bacup Borough

2008-02-16T21:59:00.000Z

First Half: 49:24, 123 HRavg, 166 HRmax.
Second Half: 50:21, +491kcals, 123 HRavg, 166 HRmax.

Park Loop with John

2008-01-24T22:53:00.000Z

King Street Old Roman Road (800m to go...)
Registered Public Right of Way

Today, John met me for a run around the Park Loop.

We both initially ran together at a comfortable 12.5km-ish chatting pace and continued at that general pace until there was only 800 metres to go. At this point I checked my watch and realised that at the current pace, I would be well outside 21 minutes, so picked up the pace in order to try and gain a sub 21 time.

With 400 metres to go I began to seriously sprint and my HRmax began to increase from 173 upwards, reaching its new HRmax of 181 for this year. I completed the Park Loop in a time of 20:46.

John had run 13km just yesterday in windy conditions, so you cannot blame him for feeling tired; for him this was a recovery run.

Fitness Stats

Start Time: 12:53 pm
Distance: 4.45 km
Duration: 20:46

Speed: 12.86 km/h
Pace: 4:40 per km

334 kcals, 166 HRavg, 181 HRmax

MP3: None - Chat with John instead.

Canada Edinburgh Park FC P - P Coundon Conservative Club FC

2008-01-20T13:00:00.000Z

F.A. Sunday Cup Fourth Round Proper, Sunday 20th January 2008 at 1:00pm
Canada Edinburgh Park FC P - P Coundon Conservative Club FC
Venue: Dockers Club, Liverpool

Yes, yet another fixture postponed due to severe waterlogging!

No run today either

2008-01-18T20:00:00.000Z

We had a 9:00am appointment at Jessica's nursery today, so did not get into work until 10:00am.

I was also far too busy to break for lunch trying my best to hit the deadline for the next delivery of our software for QA purposes. I left work sometime after 8:00pm only stopping for a quick bite to eat at my desk.

No run today

2008-01-17T20:00:00.000Z

It was Jessica's MMR injection today, so I had an early lunchbreak to attend this appointment.

This meant a day off from running - perhaps I needed it any way considering how I felt just yesterday.

A tired Park Loop

2008-01-16T17:27:00.000Z

The Dingle Path

off Cann Lane

Negatives

I felt mentally tired and certainly not in the mood for running today and when I got running I also felt physcially tired too. It was basically hard work today for whatever reason.

Also at the 200m mark, I also went over on some wet mushy leaves and at 1.3km a dog on a long lead ran at me and I had to give it a wide birth off the path into the very heavy boggy muddy grass bank. Then with just 300m to go two people walking side-by-side made very little effort to move out of the way and gave me very little room to get by, followed by another owner and another dog just 30m ahead that caused me some problems too. Then with just 50m to go a car drove out of the Stretton Road car park and stopped directly in front of me to give way to traffic on Stretton Road. I was forced to run around it again almost slipping over for the second time on some mud.

My slow time today for all of the above reasons was 21:22.

Positives

Despite the way I felt, I still ran so had some more "time on feet" rather than doing nothing at all. This means that I have still exercised on every single weekday in 2008. So, not all bad news.

Fitness Stats

Start Time: 2:33 pm
Distance: 4.45 km
Duration: 21:22

Speed: 12.50 km/h
Pace: 4:48 per km

296 kcals, 153 HRavg, 164 HRmax

MP3: Katie Melua - Pictures

Park Loop 5.31km Variation

2008-01-15T17:17:00.000Z

The Oak Walkway

Private Path owned by The Pewterspear Trust

Due to the Fleetwood Town v Gateshead game being off, I extended my usual Park Loop run slightly from its typical 4.45km to a 5.31km Park Loop Variation instead.

I ran at a reasonable pace, before picking my pace up for the last 500 metres or so, where I began to put in a fast sprint attaining 17.0km/h for about 100 metres, before settling down to about 15km/h for the remainder.

I often find that it's usually much easier to put in the effort at the end of the run as you know "that effort" will soon be over.

Fitness Stats

Start Time: 2:15 pm
Distance: 5.31 km (Gmap)
Duration: 24.21

Speed: 13.08 km/h
Pace: 4:35 per km

359 kcals, 159 HRavg, 170 HRmax

MP3: None! I accidently left it at work again!

Fleetwood Town P - P Gateshead FC

2008-01-15T17:10:00.000Z

I arrived into work this morning at 7:55am with a view of leaving at 4:00pm in order to travel, arrive in good time, and officiate as an Assistant Referee at Fleetwood Town FC who were scheduled to play Gatehead FC.

However, following a pitch inspection the game was called off at 9:45am due to a severely waterlogged pitch.

Park Loop at a comfortable pace

2008-01-14T14:18:00.000Z

Green Lane (2km mark)

I did not fancy blasting it today - so I didn't. Instead I ran at a comfortable pace up until the final 800 metres where I did pick up the pace in order to sneak inside 21 minutes.

Fitness Stats

Start Time: 1:22 pm
Distance: 4.45 km
Duration: 20:58

Speed: 12.73 km/h
Pace: 4:43 per km

310 kcals, 160 HRavg, 173 HRmax

MP3: Mika (Continued...)

Hillside Run

2008-01-11T16:30:00.000Z

Hillside Farm Track (First Stile)

Registered Public Right of Way

For a bit of a change, I ran the shorter 4.19km Hillside Run on a cold and quite windy afternoon.

The Hillside Run was very muddy and slippy in places and I had to give way to speed in order to stay on my feet.

The two stiles that you have to climb over both on the outward and inward parts of the run were wet and slippy and it was more important to slow down and carefully clamber over them rather than risking potential injury.

My outward time was 9:42 and my inward time was 9:47, giving a total time of 19:29 for the 4.19km distance.

Fitness Stats

Start Time: 2:46 pm
Distance: 4.19 km
Duration: 19:29

Speed: 12.90 km/h
Pace: 4:39 per km

288 kcals, 160 HRavg, 170 HRmax

MP3: Mika

Treadmill Coopers Test

2008-01-10T17:59:00.000Z

Park Royal's TechnoGym Treadmill

Unfortunately due to a lunchtime dental checkup, I did not have time to run my usual outdoor distance of 4.45km, but I just had time to at least perform an indoor 12 minutes Cooper Test on one of the Park Royal's treadmills.

I managed 2,860 metres within the 12 minutes.

When I run on a treadmill, I always remember the reasons why I run outside. It's pretty boring and you easily begin to overheat. The last time I ran indoors was almost a year ago on the 9th February 2007.

Fitness Stats

Start Time: 1:29 pm

Distance: 2.86 km

Duration: 12:00

Speed: 14.30 km/h

Pace: 4:12 per km

192 kcals, 164 HRavg, 173 HRmax

MP3: Mika

Clockwise

2008-01-09T17:12:00.000Z

The Pewterspear Garden Path
Registered Public Right of Way

Considering that I was not in the mood today, I did not want to place myself under any undue pressure to further improve on yesterday's 19:59 time, so I decided to run the Park Loop in the opposite direction (which is clockwise).

For some strange unknown reason, the clockwise version of this obviously same distance run has always consistently provided on average slower times for both John and I.

So, with the pressure off, I simply ran at a reasonably quick, but all the same comfortable and consistent pace for the entire distance. I was, therefore, quite pleased with my time of 20:13, considering my state of mind before I set out, that I was not really ‘going for it’, and also due to the fact that I had run the usually slower clockwise circuit.

Fitness Stats

Start Time: 2:19 pm
Distance: 4.45 km
Duration: 20:13

Speed: 13.21 km/h
Pace: 4:33 per km

320 kcals, 165 HRavg, 173 HRmax

MP3: Gwen Stafani, "Love Angel Music Baby" (Continued...)

Bubble Pop Electric

2008-01-08T17:19:00.000Z

The Second Kissing Gate (1.2km mark)

Today, I ran the Park Loop with Gwen Stefani who helped me complete my first sub 7-minute mile of 2008 with a time of 6:40 (which includes the negotiation of three individual kissing gates enroute to the first mile). This was an improvement of 23 seconds at this point as compared to yesterday.

I did however later pay for that fast start whilst running down the Pewterspear Garden Path, which is about one mile from the end.

Again, I believe that it was only Gwen's "Bubble Pop Electric" track that kept me going, otherwise I think that I would have probably wasted all or most of that 23 second advantage earned in the very first mile. However I instead kept going...

As it turns out, I managed to beat yesterday's time by 18 seconds, although that last mile did hurt a bit. The pain was kind-a worth it as I finished the Park Loop in my first sub-20 time of the year with a time of 19:59 - Just!

Fitness Stats

Start Time: 2:34 pm
Distance: 4.45 km
Duration: 19:59

Speed: 13.36 km/h
Pace: 4:29 per km

330 kcals, 168 HRavg, 178 HRmax

MP3: Gwen Stafani, "Love Angel Music Baby"

Improving Times...

2008-01-07T18:03:00.000Z

King Street Old Roman Road

Registered Public Right of Way

I ran the Park Loop again in order to accurately monitor my back to fitness progress and I managed to trim yet another 37 seconds off Friday's time.

Improvement Log:

Wednesday 2nd Jan: 21:47
Thursday 3rd Jan: 21:07 (-40 secs, -40 secs)
Friday 4th Jan: 21:00 (-7 secs, -47 secs)
Today: 20:17 (-37 secs, -1:24 mins)

It is getting more difficult now though...

Fitness Stats

Start Time: 2:23 pm
Distance: 4.45 km
Duration: 20:17

Speed: 13.16 km/h
Pace: 4:33 per km

329 kcals, 167 HRavg, 176 HRmax

MP3

None... I accidently forgot to take it with me to the gym, which is exactly where I was when I suddenly remembered I'd left it at work.

Witton Albion 2 - 1 Curzon Ashton

2008-01-05T23:14:00.000Z

Witton Albion 2 - 1 Curzon Ashton
Northern Premier League Challenge Cup, Round 4

No goals were scored in the first half, however, this changed in the second half with two goals from Witton Albion in the 68th and 82nd minute. Curzon Ashton got a goal back in the 90+2 of 90+4.

Referee: Dave Croft
Assistants: Richard Spedding and myself
Assessor: Jeff Walton

Fitness Stats

1st Half: 47:00 mins, 533kcals, HRavg 135 and HRmax 165;
2nd Half: 49:00 mins, 523kcals, HRavg 129, HRmax 157.

Total: 1:36, 1056kcals, HRmax 165.

Park Loop yet again

2008-01-04T17:11:00.000Z

The Green Lane Pillars

I again ran the Park Loop, trimming another 7 seconds off yesterday's time.

My HRavg today was 170 (93%), so I was working hard for my current fitness level. I hope that my usual quicker times with less effort will soon be back once again. It's all in the training I suppose.

Stealing an idea from John, I plan to maintain my accumulated statistics for 2008 (In the right-hand frame underneath "About Me").

Fitness Stats

Start Time: 1:46 pm
Distance: 4.45 km
Duration: 21:00

Speed: 12.71 km/h
Pace: 4:43 per km

358 kcals, 170 HRavg, 178 HRmax

MP3: Katie Melua - Pictures

I was going to listen to Gwen Stefani - "Love Angel Music Baby" (due to the fast beat rate of most tracks), but I had accidently copy protected the CD whilst ripping into Windows Media Player. So Syncing it to my MP3 player meant I would soon find out that it would not work - just prior to setting off for my run!

Post run, I have re-ripped the CD without copy protection and it now works correctly - oh well, next time! Still another listen to Katie...

A little faster Park Loop

2008-01-03T16:16:00.000Z

The Oak Walkway Wooden Bridge Crossing

Another Park Loop, albeit 40 seconds faster today on an even colder day than yesterday.

I'm certainly getting used to my MP3 player now - how did I do without it before? Listened to the remainder of Katie Melua's Pictures.

Fitness Stats

Start Time: 2:52 pm
Distance: 4.45 km
Duration: 21:07

Speed: 12.64 km/h
Pace: 4:45 per km

346 kcals, 167 HRavg, 178 HRmax

A cold Park Loop

2008-01-02T22:49:00.000Z

The Oak Walkway

I ran the Park Loop listening to Katie Melua's Pictures Album on my new Technika 2Gb MP3 Player. The MP3 player was a Christmas present.

I now need to train hard as my fitness level has dropped and I definitely need to get it back. So, today was simply putting in some time running at a comfortable pace in the very fresh conditions. Once I get my fitness level back, I'll then pick up the pace once again.

My training schedule has been very mixed lately due to a knee and back injury. I've also managed to pick up more than my usual number of colds which have also lasted much longer too. My workload has increased, making lunchtime training that little more difficult.

For these and other reasons, I have not been blogging the runs that I actually did... however in 2008 I plan to change all that once again and begin to record my training once again.

Fitness Stats

Start Time: 1:21 pm
Distance: 4.45 km
Duration: 21:47

Speed: 12.26 km/h
Pace: 4:54 per km

343 kcals, 165 HRavg, 174 HRmax

Burscough 1 - 1 Southport

2008-01-01T20:04:00.000Z

Burscough 1 - 1 Southport

This new year's day fixture saw a crowd of over 1,400 turn up to watch an entertaining one all draw.

There are a full set of action photos on the Southport website for this fixture, including pictures of the officials... however, on one photo at the toss-up just before the kick-off, only part of my head, ear, and one leg is visible as I am hidden by the referee. In the other photo, the other assistant referee and referee are seen during the minute silence, however, I'm just out of the shot to the left-hand side. The referee makes a few other appearances and the other assistant referee make one other appearance where he is seen indicating on offside offence. I do not make any other photos... perhaps I wasn't there...! ;-)

Referee: D Stewart
Assistants: M Hopton and myself
Assessor: None

Fitness Stats

1st Half: 47:00 mins, 608kcals, HRavg 144 and HRmax 171;
2nd Half: 48:00 mins, 608kcals, HRavg 142, HRmax 167.

Total: 1:35, 1216kcals, HRmax 171.

Radcliffe Borough 4 - 1 Cammell Laird

2007-09-15T19:44:00.000Z

FA Cup First Round Qualifying
Radcliffe Borough 4 - 1 Cammell Laird

More to follow...

Sting like an... insect

2007-09-14T22:10:00.000Z

Today, I ran a much shorter version of the Grappenhall Heys and Dingle Loop. It was 5.42km instead of the 11.42km version.

Basically the route is identical up to Dodds Lane. Then instead of running up Dodds Lane, I continued along Green Lane. The last part of the run is then identical to the last part of the Grappenhall Heys and Dingle Loop once you meet up with Dodds Lane for the second time after exiting the woodlane path.

I was not going that well, as my legs were still heavy from yesterday's run and I could feel my knee slightly too. Then 500 - 600 metres from the end of the run, some big insect landed on my leg and took a chunk out of it! The bite was quite large and I immediately felt stabbing pains like no other insect bite I've ever experienced before. I hobbled for the last 500 metres or so in quite some pain. My leg came up in a lump and a large area around the bite went a nice red colour. In fact my leg is still sore right now. I was only thankful that this occurred near the end of my run rather somewhere in the middle of it.

Start Time: 1:43 pm
Duration: 26:58 Green Lane Loop
Distance: 5.42 km (3.37 miles)

Average speed: 12.06 kmh (7.49 mph)
Average pace: 4:59 per km (8:00per mile)
Heart rate: HRavg 156, HRmax 166, and 382kcals

11.58km Grappenhall and Dingle Loop with John

2007-09-13T16:34:00.001Z

I ran a very slight variation of the original Gappenhall and Dingle Loop (Gmap) with John today in an improved time from that of Tuesday's very similar run.

The course consists mainly of park tracks, farmland tracks, countryside tracks, walkways, common land tracks, and woodland tracks. There are very few instances where a road is involved. I think that if you added the total distance of main roads that you need to run along the total would be in the region of approximately 600 metres.

As always, it's good to catch up with John. It makes the runs that little bit more interesting.

Start Time: 1:05 pm
Duration: 56:33 Grappenhall Heys and Dingle Loop
Distance: 11.58 km (7.20 miles)

Average speed: 12.29 kmh (7.52 mph)
Average pace: 4:53 per km (7:52 per mile)
Heart rate: HRavg 163, HRmax 177, and 890kcals

11.58km Grappenhall Heys and Dingle Loop

2007-09-11T20:27:00.002Z

I ran the newly planned 11.58km Grappenhall Heys and Dingle Loop that I intend to run with John on Thursday (if he's up for it).

The route basically involves very few and very short bits of road running (600 metres in total), the rest is tracks, farmers fields, common land, and woodland.

The woodland part is a bit of a treat, which I discovered only on Friday - I never knew it existed and have run passed it many times without ever knowing it was there.

Whilst it is not particularly a fast course, it is a very enjoyable one away from cars and other traffic in some of the nicest areas.

Although I must admit, I began to find the going tough at about the 8km mark, this was probably due to refereeing last night, considering a referee will run between 10km and 12km in each game.

Start Time: 2:10 pm
Duration: 59:16 Grappenhall Heys and Dingle Loop
Distance: 11.58 km (7.20 miles)

Average speed: 11.72 kmh (7.28 mph)
Average pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 159, HRmax 167, and 874kcals

Poulton Victoria 0 - 1 Cammel Laird Reserves

2007-09-10T11:59:00.000Z

Stats:

First Half: 46:17, 143 HRavg , 165 HRmax, 575kcals.
Second Half: 49:02, 143 HRavg , 166 HRmax, 611kcals.
Total: 1:35:19, 171 HRmax, 1,186kcals.

Salford City 0 - 1 Flixton

2007-09-08T20:30:00.000Z

Stats:First Half: 45:35, 141 HRavg , 165 HRmax, 559kcals.
Second Half: 49:05, 137 HRavg , 163 HRmax, 572kcals.
Total: 1:34:40, 165 HRmax, 1,131kcals.

6.79km Walk/Jog new route planning

2007-09-07T18:17:00.000Z

I initially went for a walk along some new paths in order to plan a brand new much longer route called the Grappenhall Heys and Dingle Loop. However as time passed by this walk broke into a jog for the lat 1.5 miles.

I now have a 11.39km brand new route planned, where you only need to run along busy roads for 600 metres in total, the rest is tracks, common land, farmers fields, and woodland.

Start Time: 2:17 pm
Duration: 1:06:31 New Route Planning
Distance: 6.79 km (4.22 miles)

Average speed: N/A
Average pace: N/A
Heart rate: HRavg 102, HRmax 159, and 458kcals

4.78km Park Loop Extension - a bit faster

2007-09-06T20:16:00.000Z

Start Time: 1:26 pm
Duration: 22:30 Park Loop Extension
Distance: 4.78km (2.97 miles)

Average speed: 12.747 kmh (7.92 mph)
Average pace: 4:42 per km (7:35per mile)
Heart rate: HRavg 170, HRmax 182, and 387kcals

4.78km Park Loop Extension

2007-09-05T20:54:00.000Z

Start Time: 2:35 pm
Duration: 23:29 Park Loop Extension
Distance: 4.78 km (2.97 miles)

Average speed: 12.21 kmh (7.59 mph)
Average pace: 4:55 per km (7:54per mile)
Heart rate: HRavg 161, HRmax 178, and 357kcals

5.85km Field and Country Run

2007-09-03T19:07:00.000Z

Sorry, I somehow managed to lose all the stats regarding this particular run, except that the distance was 5.85km (3.64 miles).

Focus 3 - 0 Shaftesbury

2007-09-01T23:04:00.000Z

Focus 3 - 0 Shaftesbury (3:00pm)
West Cheshire Football League Divison 3 affiliated to the Cheshire FA

My first non-supply league game in ages. This meant that I was on my own without assistant referees!

Shaftesbury were definitely on top for the first 25 minutes, when Focus almost scored against the run of play with their very first real chance. The shot went slightly wide. This instance appeared to change the game. From this point onwards, Focus performance improved and they began to apply the pressure onto Shaftesbury. The half ended 0 - 0.

Just two minutes into the second half Focus scored. They never looked back scoring another two goals before the final whistle. Focus over the 90 minutes probably deserved the win.

Goals:
To follow...

Cautions:
None

Officials:
Referee: Myself.
Assistant Referees: None.
Assessor: None.

Stats:
First Half: 46:23, 146 HRavg , 168 HRmax, 595kcals.
Second Half: 46:54, 143 HRavg , 170 HRmax, 588kcals.
Total: 1:33:17, 170 HRmax, 1,183kcals.

Marine Reserves 0 - 0 Maghull

2007-08-29T23:50:00.000Z

Marine Reserves 0 - 0 Maghull (7:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

Despite the lack of goals, this certainly was not a boring nil-nil draw. It had two teams playing to win with some hard but fair challenges and of course the odd mistimed tackle too. Both teams ended up sharing the points which on balance was the right result.

Goals:
None

Cautions:
57 mins Marine Reserves (C2: dissent by word)

Officials:
Referee: Myself.
Assistant Referees: David Seddon and Kenneth Noble.
Assessor: None.

Stats:
First Half: 47:06, 152 HRavg , 171 HRmax, 646kcals.
Second Half: 47:42, 142 HRavg , 164 HRmax, 592kcals.
Total: 1:34:48, 171 HRmax, 1,238kcals.

57.5 minute walk

2007-08-24T20:30:00.000Z

Basically the old left knee was still giving me some grief, so I opted for a low-impact walk for 57.5 minutes.

I did however feel the knee afterwards. I applied ice treatment that same evening.

Poolside once again

2007-08-21T14:45:00.000Z

On Friday, I felt my inside part of my left knee was quite painful and I found it difficult to walk.

I still did my Runcorn Town game - I felt my knee during the warm-up, however, I did find jogging and running easier than walking. The painful knee did become less painful during the match itself. After the match that evening, I felt my knee again.

Then the following day (Saturday) afternoon, I had my assistant referee appointment. Again I felt it in the warm-up, but the pain again was not too bad during the match itself. I again felt my knee that evening.

So, I rested on Sunday and again yesterday. I have been using ice treatment which appears to be working well. My knee has improved.

Today, I went poolside and used the steamroom and then put the Jucuzzi jets directly onto my knee. It is again much better.

Tomorrow is my birthday and I've got the day off work too. So, I'll treat that as another rest day. I shall then see what my knee is like on Thursday when I may consider a little run out.

Over 5,000kcals in one week!

2007-08-19T11:59:00.000Z

During week commencing Monday 13th August 2007, I managed to burn up 5,173kcals in just one week's worth of exercise, beating my previous best by just under 2,000kcals.

Exercise:

Monday 13th: 338kcals
A slow Park Loop;

Tuesday 14th: 331kcals
Park Loop (Clockwise) in the drizzle;

Wednesday 15th: 1,302kcals (including warm-up)
Upton A.A. v Blacon Youth Club;

Thursday 16th: 801kcals
10km run with John;

Friday 17th: 1,275kcals (including warm-up)
Runcorn Town v Marine Reserves;

Saturday 18th: 1,126kcals (including warm-up)
Rossendale United v Harrogate Railway;

Sunday 19th: Rest day.

I think it could be some time before I get anywhere close to that amount of exercise in one week again.

Rossendale United 1 - 0 Harrogate Railway

2007-08-18T23:14:00.000Z

Rossendale United 1 - 0 Harrogate Railway (3:00pm)
Norther Premier Division 1 North

Rossendale United scored just after 14 minutes. They later near the end of the first half were awarded a penalty kick, however, it was to be a poor penalty kick that went skyward way over the crossbar, requiring no action from the goalkeeper. They held out to win the match with the one goal.

Goals:
14 mins: Rossendale United

Cautions:
Rossendale United: 2 (Both late tackles), Harrogate Railway 1 (late tackle).

Officials:
Referee: David Holloway (of Fleetwood).
Assistant Referees: Terry Fox (of Warrington) and myself.
Assessor: Kevin Trowers

Stats:
First Half: 48:55, 133 HRavg , 159 HRmax, 546kcals.
Second Half: 48:39, 123 HRavg , 157 HRmax, 475kcals.
Total: 1:37:34, 159 HRmax, 1,021kcals.

Runcorn Town 2 - 1 Marine Reserves

2007-08-17T22:30:00.000Z

Runcorn Town 2 - 1 Marine Reserves (6:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This match was played in a very sporting manner. There was only one bad tackle in the whole of the game which was a late challenge by a Runcorn Town player deep into the second half.

I spoke to this player informing him that had this been a different type of game he would have been cautioned, however, in context I simply warned him to watch his tackles.

Runcorn Town scored just after six minutes and later increased their lead 14 minutes into the second half. The football was played to feet and was a pass and move game. A great game to referee. Late on, with 9 minutes to go (well, 14 minutes with added time), Marine Reserves got a goal back. The final part of the game was frantic. However, Runcorn Town held their nerve and held out to win the match.

Goals:
6 mins: Runcorn Town
59 mins: Runcorn Town
81 mins: Marine Reserves

Cautions:
None

Officials:
Referee: Myself.
Assistant Referees: Mike Erskine and Mike Pritchard.
Assessor: None.

Stats:
First Half: 45:11, 147 HRavg , 168 HRmax, 591kcals.
Second Half: 50:20, 142 HRavg , 166 HRmax, 624kcals.
Total: 1:35:31, 168 HRmax, 1,215kcals.

Poolside rest

2007-08-17T22:00:00.000Z

Considering that I am later this evening going to referee my third game of the week, I thought it would be nice to treat myself the steam room and Jucuzzi. So I did.

10km run with John

2007-08-16T15:32:00.000Z

I met up with John at lunchtime today.

Considering that last week I worked four of my five lunchbreaks, working over in the evenings too. Yesterday I worked another lunchbreak, so I was owed some time back. That's why I said to John, "Do you fancy a longer run today?"

So, we planned a 9km-ish run that turned out to be just over 10km. The best part of the first 6kms were farm tracks with no road in sight. John passed comment on how good my route was, considering that this was his old stompping ground for so long and he never knew these particular paths existed. To be honest, neither did I - I found them using Google Maps.

It was an enjoyable run. As always it's good having a running buddy. About 1km from the end, John picked up the pace. My currently fitness level did not allow me to match him, so I simply maintained my existing pace and saw John go 100 metres ahead of me.

Start Time: 1:28 pm
Duration: 49:49 Park Loop
Distance: 10.03 km (6.23 miles)

Average speed: 12.08 kmh (7.51 mph)
Average pace: 4:58 per km (8:00 per mile)
Heart rate: HRavg 166, HRmax 175, and 801kcals

Upton Athletic Association 3 - 0 Blacon Youth Club

2007-08-15T22:11:00.000Z

Upton A.A. 3 - 0 Blacon Youth Club (6:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This match was all one way traffic in the first half. An unnecessary tackle from behind by a Blacon Youth player in his own penalty area on an Upton A.A. player in the 19th minute when already one goal down did not help their cause.

The second half was more competitive, however, Upton A.A. had already done enough within the first 30 minutes.

Goals:
13 mins: Upton A.A.
19 mins (penalty): Upton A.A.
29 mins: Upton A.A.

Cautions:
38 mins: Blacon Youth Club (C1: unsporting behaviour: late tackle)
75 mins: Blacon Youth Club (C1: unsporting behaviour: holding)
78 mins Blacon Youth Club (C2: dissent by word)

Officials:
Referee: Myself.
Assistant Referees: Simon Bourque and Kieran Connolly.
Assessor: Bob Funnell

Stats:
First Half: 47:35, 142 HRavg , 165 HRmax, 586kcals.
Second Half: 49:02, 143 HRavg , 168 HRmax, 615kcals.
Total: 1:36:37, 168 HRmax, 1,201kcals.

Park Loop (Clockwise) in the drizzle

2007-08-14T15:48:00.000Z

I must admit I felt stronger than yesterday, although certainly not back to my usual fitness level just yet. Still an improvement with a time of 21:09, some 50 seconds faster.

Also, the clockwise run tends to be a slower route than its anticlockwise version - don't ask me why, it just is!

I will probably run a short 2 mile distance tomorrow as I have got another refereeing appointment in the evening and then another one Friday evening, followed by an assistant refereeing appointment on Saturday afternoon. Yes, the football season is back!

Start Time: 2:02 pm
Duration: 21:09 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.62 kmh (7.84 mph)
Average pace: 4:45 per km (7:39 per mile)
Heart rate: HRavg 164, HRmax 177, and 331kcals

A slow Park Loop

2007-08-13T16:09:00.000Z

I am definitely struggling with my fitness-level at the moment... but then again my training has been interrupted through a couple of injuries and heavy work commitments, so not too supprising then really! You've only go to see my HRmax is very high for what would typically be a very easy run.

I went as fast as my heavy legs and VO2 Level would take me today, which was quite slow for my usual standard. Still, I put one foot in front of the other and kept going until my run was over. Apparrently that's what you need to do to get your fitness-level back again!

Start Time: 2:36 pm
Duration: 21:59 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.15 kmh (7.55 mph)
Average pace: 4:56 per km (7:57 per mile)
Heart rate: HRavg 162, HRmax 177, and 338kcals

Ellesmere Port 2 - 1 Poulton Victoria

2007-08-11T21:12:00.000Z

Ellesmere Port 2 - 1 Poulton Victoria (3pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This was my first refereeing appointment of the brand new football season. I must admit, I was a little nervous pre-match as you wonder if you're still a little rusty after the break. However, once the first whistle is blown, the nerves are quickly forgotten and you just get on with the job.

Both sides failed to test the keeper during the first half and it ended 0 -0. There was however a bad tackle by a Poulton Victoria player against an Ellesmere Port player for which I correctly cautioned.

Unfortunately the injured player had suffered a ligament injury to his knee as a result. He was taken away in an ambulance just before the second half had finished. I understand that this player will be out for approximately 8 weeks. I wish him all the best in his recovery.

Poulton Victoria immediately scored in the first minute of the second half and later almost made it two, but the ball struck the crossbar then bounced down without crossing the goal-line. Ellesmere Port then cleared the ball, went down the other end and equalised. Funny old game.

Poulton Victoria then pressed, missing chance after chance. One shot rolled past the post marginally the wrong side, whilst another chance saw a Poulton Victoria player miss from yards out with the keeper beaten. These missed chances were to later cost them.

In the third and last minute of injury time, Ellesmere Port had their first real chance since their equalising goal and they put the ball away. This was less than 30 seconds from time which proved to be the winning goal. Poulton Victoria should have won this game easily, however, Ellesmere Port stole all the points at the very end.

It was nice that someone from the Ellesmere Port club came to me at the end of the match and thanked me for the manner that I dealt with their injured player.

Goals:
46 mins: Poulton Victoria
69 mins: Ellesmere Port
90+3 mins: Ellesmere Port

Cautions:
17 mins: Ellesmere Port (C4: delaying the restart of play)
20 mins: Poulton Victoria (C1: unsporting behaviour: late tackle)
60 mins Poulton Victoria (C2: dissent by word)
90+1 mins Poulton Victoria (C1: unsporting behaviour: late tackle)

Officials:
Referee: Myself.
Assistant Referees: Andrew France and Jose Damiao.

Stats:
First Half: 50:51, 150 HRavg , 173HRmax, 688kcals.
Second Half: 49:45, 158 HRavg , 177HRmax, 734kcals.
Total: 1:40:36, 177 HRmax, 1,422kcals.

A Park Loop jog to test out the ankle

2007-08-10T20:39:00.000Z

With my first refereeing appointment just over 25 hours away, I thought it best to test the ankle that was still not 100% mended. So, I jogged the Park Loop at a very sensible pace. Why...?

1. It was warm;
2. I had not run for almost two weeks;
3. My fitness level had dropped (just check my HR stats);
4. I was still unsure about my ankle.

The good news was that my ankle held out. I'm back at least!

Start Time: 1:24 pm
Duration: 22:36 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 11.81 kmh (7.34 mph)
Average pace: 5:05 per km (8:10 per mile)
Heart rate: HRavg 162, HRmax 175, and 348kcals

Another walk for 44 minutes

2007-08-03T18:30:00.000Z

Yet another walk to allow that ankle to mend.

I walked the 4.45km Park Loop and the extra 0.5km-ish to it and back again. My walk was just shy of 44 minutes.

26 minute walk

2007-08-02T16:40:00.000Z

My ankle injury is a bit better, but not ready for running on. So, I went for another lunchtime walk for 26 minutes.

I've had a couple of injuries and a illness recently. I suppose it's best to get them all at once and have done with - well let's hope.

41 minute lunchtime walk

2007-08-01T21:44:00.000Z

Due to my swollen ankle obtained last night, I could not really chance running, so I went for another lunchtime walk. My ankle is still swollen!

51 minutes lunchtime walk

2007-07-31T16:00:00.000Z

Considering my tum was still not 100%, I decided to go for a 51 minute lunchtime walk instead.

However, later that evening I banged my right ankle against a tree branch of a tree we had cut down at the weekend. The chopped up tree was at the side of the house near to the path. Unknown to me, there was a large branch just waiting for me! I've now got a swollen ankle! Great!

Upset Tummy!

2007-07-31T12:00:00.000Z

I managed to get an unwanted upset tummy. Friday night, some of Saturday, and some of Sunday were the worst. Monday and Tuesday were recovery days.

So, that's why I've not run for a few days.

6.50km-ish Muti-Combination Run

2007-07-27T21:00:00.000Z

I have run a very similar route (although not exactly the same) before. I will need to check the true distance at some point.

Start Time: 3:06 pm
Duration: 29:52 Park Loop
Distance: 6.50 km (4.04 miles)

Average speed: 13.06 kmh (8.11 mph)
Average pace: 4:36 per km (8.11 per mile)
Heart rate: HRavg 166, HRmax 166, and 434kcals

5.07km Park & Cann Lane Variation

2007-07-26T19:29:00.000Z

When you're struggling with your usual standard pace, it is often a good idea to run a longer and slightly hillier course at that same pace. This should have the effect of hopefully improving my pace of my standard shorter distances.

Any way, I ended up completing the 5.07km distance in 23:51, so a 12.76kmh speed achieved.

Start Time: 1:29 pm
Duration: 23:51 Park & Cann Lane Loop Variation (Gmap).
Distance: 5.07 km (3.15 miles)

Average speed: 12.76 kmh (7.93 mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 160, HRmax 168, and 354kcals

Park Loop - Clockwise

2007-07-25T21:28:00.000Z

I ran the Park Loop in the opposite direction today. For some reason whenever I do this, it always always appears to be more difficult. Perhaps it is? The hilly bits and kissing gates probably come at the wrong time... that is when your getting a little tired. When you have to stop and weave through a kissing gate, it is always more difficult to find your stride again if you're not as fresh.

Completion time today was 20:58.

Start Time: 1:23 pm
Duration: 20:58 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.73 kmh (7.91 mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 161, HRmax 170, and 316kcals

Park Loop in the Sunshine

2007-07-24T17:01:00.000Z

For my current fitness-level, I pushed it a little today in the warm sunshine... strange weather at the mo.

I completed the Park Loop in a respectable time of 20:03, which is 7:15 per mile (4.30 per km)pace on average over the 2.77 mile (4.45 km) circuit, giving an average speed of 8.28 mph (13.32 kmh).

Start Time: 1:47 pm
Duration: 20:03 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 13.32 kmh (8.28 mph)
Average pace: 4:30 per km (7:15 per mile)
Heart rate: HRavg 166, HRmax 177, and 323kcals

Hillside to start the week off...

2007-07-23T15:00:00.000Z

Funny weather at the mo... It was very humid in the sunshine and yet it was spitting rain.

Although still not back at the fitness-level that I would like, I did push myself a little and put in a decent performance. What did not help was cars parked on pavements and two horses straggled along the farm path - I gave them a wide birth.

With this particular route the second quarter is downhill, however you do have to clear two stiles that upset the rhythm. This is then compounded at the turn-aound point, as you double back on yourself meaning that the third quarter is uphill where you than have to clear the same stiles but in reverse. Oh yes, you have to pass those two horses again!

Still, a completion time of 19:34 I suppose is not too bad with all things considered.

Start Time: 1:40 pm
Duration: 19:34
Distance: 4.19km (2.60m) - Gmap

Average speed: 12.87 kmh (8.00m)
Average pace: 4:40 per km (7:30 per mile)
Heart rate: HRavg 166, HRmax 178, and 316kcals

Park Loop in the Rain!

2007-07-20T21:50:00.000Z

Believe me, it was raining bucket loads! But did that stop me running? No.

However, due to back injuries and work commitments of late, unfortunately, I have not been able to get a consistent number of runs in. When this happens, you quickly lose some of your standard pace. Running at the speeds you are ordinarily used to become that little more difficult both physically and mentally. Today was definitely one of those days.

So, I simply jogged around at a very comfortable pace getting very wet in the process. Still, time on feet which all helps to regain the losses in fitness just recently. Completion time 21:55 - told you it was a steady jog!

Start Time: 1:50 pm
Duration: 21:55 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.18 kmh (7.57 mph)
Average pace: 4:45 per km (7:56 per mile)
Heart rate: HRavg 156, HRmax 170, and 311kcals

Hillside Run in the Sun!

2007-07-16T16:22:00.000Z

First day back into work following a week off and the sun comes out!

Any way, I ran an old favourite called the Hillside Run that is only 4.19km that gets you back into the stride once again. Not particularly that fast, although fast enough for today's temperatures.

Although realising that I could just get within 20 minutes with only 500 metres to go, I really pushed it and in fact knocked 13 seconds off my outward time for the same distance.

Start: 1:54 pm
Time: 19:48
Distance: 4.19km (2.60m) - Gmap

Average speed: 12.70 kmh (7.89m)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 163, HRmax 181, and 306kcals

Morning Run

2007-07-11T20:15:00.000Z

I am on holiday all this week as it's Abbie and my 4th wedding anniversary tomorrow, and I thought it would be nice to take some time out from work.

Being off on holiday does mean it can be difficult to squeeze in a run, however, I did manage to sneak out this morning.

So, I did the 5.34km Sandymoor + Bog Wood Run in my fastest time yet - yes, I knocked a whole 2 seconds off my previous best time! Well, it is an improvement all the same.

Still, it's good to see that my back injury is now a distant memory and I'm fit and running once again.

Start: 10:42 am
Time: 25:14
Distance: 5.34km (3.32m) - Gmap

Average speed: 12.70 kmh (7.89m)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 159, HRmax 169, and 367kcals

Referees' Fitness Test Undertaken

2007-07-08T13:30:00.000Z

After the bad back scare throughout this week, I finally ended up fit enough to undertake the Referees' Fitness Test at Robin Park Arena, Wigan (pictured above).

Having climbed out of bed at 6:15am on a Sunday, I showered to feel clean and fresh. I then had a light breakfast before heading off at 7:39am for my referees' fitness test.

I arrived at the Robin Park Arena, Wigan at 8:10am, a good 50 minutes beforehand and was the forth person to arrive apart from an event organiser. The Arena Doors opened at 8:30am.

So, after a 300 metre warm up the first twelve, including me lined up at the start line. I was runner number 11. At 8:54am we set off.

I led for the first 300 metres then dropped off my early fast pace to a more comfortable one where two others overtook me, one went quiet a distance ahead running at a good solid pace whilst the other led by just a few metres. I used this person as my pace man.

My first lap was 1:30 [1:22 last year], and after two laps my time was 3:01 [2:54 last year]. I then ran the mile in a time of 6:30 [6:16 last year].

My total recorded distance after the 12 minutes Cooper Test (albeit 11:55 - The Timer stopped the test 5 seconds too early!) was 2,890 metres [3,000 metres exactly last year].

Considering my back injury during the week, I felt that I had run within myself and was very comfortable all the way round. I chose not to run at my maximum pace today - just in case.

Once the Cooper Test was over, the Marker walked up to me, "What's your distance then?"
"Well, there's the 2,900 metre line", I replied, pointing at the line that was probably less than 10 metres ahead of me.
"Shall we call it 2,800 then?", he enquired.
"No, I've run 2,890 metres!", I said with some despair.
He wrote down "2890", confirmed my name and moved down to the next person beyond the 2,800 metre line.

After a short break, we then did the two 50 metre sprints within 7.5 seconds to complete the test. It was all over for the first 12 referees by 9:40am.

Start: 8:54am
Time: 12:00 Cooper Test Standard
Distance: 2,890 metres (1.80 miles)

Average speed: 14.45kmh (8.98mph)
Average pace: 4:09 per km (6:41 per mile)
Heart rate: HRavg 170, HRmax 179, and 170kcals

Last Years' Referees' Fitness Test

Ariel View of Robin Park Arena: http://maps.google.co.uk/maps?f=q&hl=en&geocode=&q=robin+park,+wigan&sll=54.162434,-3.647461&sspn=11.876772,32.695313&amp;ie=UTF8&ll=53.546874,-2.652211&spn=0.002939,0.007982&t=k&z=17&om=1

Hold the Front Page!

2007-07-07T20:39:00.000Z

My back although not 100% was much much better and I began to think about the possibility of undertaking my Referees' Fitness Test.

So, just before 7:30pm, I thought it was probably a good idea to perform a mock Cooper Fitness Test, in order to determine whether I'd last the time and distance. So that's exactly what I did!

I ran two and a bit loops around the Sandymoor Community Centre Loop, continuing to run for the allocated 12 minutes. For the first 300 metres in particular, I could really feel some back pain, after that it was simply just noticable.

I completed 2,750 metres in 12 minutes, 50 metres more than the Cooper Test minimum, but more importantly, a comfortable additional 250 metres beyond the 2,500 metres minimum for the Referees' Fitness Test (which used to be 2,700 metres minimum just two years' ago).

So, unless I awake tomorrow morning with real back problems, I shall declare myself fit and travel to Wigan to undertake the all important test.

Start: 7:29pm
Time: 12:00 Cooper Test Time
Distance: 2,750 metres (1.71 miles) - Gmap

Average speed: 13.75 kmh (8.54 mph)
Average pace: 4:22 per km (7:01 per mile)
Heart rate: HRavg 163, HRmax 172, and 187kcal

Jucuzzi Jets

2007-07-06T19:30:00.000Z

Another day poolside pointing the jucuzzi jets at my back.

Today my back as been the best it has been since becoming injured. However, it is not yet right and will not allow me to run.

I left a message with the FA explaining my injury situation, but the person I left a message with is out-of-office until Monday morning at 9am. So, if I feel fit enough, I'll attend, otherwise I'll miss my fitness test, in which case I'll have to attend one of the to be confirmed 'mop-up' fitness tests in August.

Struggling today

2007-07-05T15:16:00.000Z

This morning when I attempted to get out of bed, I felt like a very old man - my back is worse today!

Another Jucuzzi jets' session at the gym was required.

Sunday's Referees' Fitness Test at the moment is looking very doubtful.

:-(

On the mend...

2007-07-04T15:55:00.000Z

Although I still have my back injury, my back is much better than yesterday. Not quite ready for another run just quite yet though.

Just in case, I have informed the Football Association that I am carrying a back injury and may not be able undertake the fitness test at Wigan this Sunday. I must inform them Friday afternoon of my decision.

I went to the Park Royal Hotel's Reflections Leisure where I am a gym member. I again went poolside to use the Jacuzzi jets on my back.

Back Injury!

2007-07-03T16:00:00.000Z

I never knew how dangerous brushing your teeth could be just before going to bed.

After brushing my teeth, I turned away from the basin. My top half turned whilst my bottom half, for some unknown reason did not. I then felt a sharp pain in my lower back.

Two asprin and some heat spray may have helped a little but I felt discomfort even moving slightly in bed.

This morning my back was still painful. I took two more asprin and went to work.

At just gone twelve, I took two Ibuprofen and later went poolside, stepping into the Jucuzzi and placing the jets on my lower back. Feels a bit better now, but can just about walk about let alone run anywhere. This is a shame, as today was going to be one of my planned two running days.

I certainly hope my back is better very soon!

Jessica's first swim

2007-07-01T13:00:00.000Z

Abbie (my wife), Jessica Mae, and I all went along to the Park Royal Hotel and Leisure where I am a gym member.

At 7 months of age, this was Jessica Mae's first dip in any pool. She was wearing her inflated armbands and her waterproof nappy costume.

At first she wondered what was going on, but then started to enjoy herself and kick her legs in the water, making tiny splashes with her arms.

We will definitely take her along again in order to maintain her confidence in water.

6.41km Multi-Combination Run

2007-06-29T15:25:00.000Z

Brief

After my 4.45km Park Loop soaking on Monday, 6.32km Park/Broomfield v1 on Tuesday, 6.50km Park/Broomfields v2 on Wednesday, and 9.02km Gorse Loop just yesterday, I was feeling a little tired in the legs.

I was however determined to put in another descent effort in today and again wanted to run a completely different route, so I ran a multi-combination of many other routes I have previously run and also included a new link path between Blackcap Road and Green Lane.

The reason why I have run generally longer distances this week, is that next week I only plan to run two small runs at an easy pace which will be a cool down just before my Referees' Fitness Test on Sunday 8th July.

The Route

My run started at the bus stop at St. Matthew's School, running westbound just passed the Church, turning right onto the Old Roman Road pathway, but instead of continuing on towards London Road, I instead took the path between the Pewterspear Green Road that connect back up to the Old Oak Walkway near to its end.

On reaching the Dipping Brook Avenue, instead of running straight on towards Stoneacre Gardens, I ran up the Dipping Brook Avenue hill and continued over the roundabout down to the Blackcap Road roundabout, taking the longest route around the roundabout itself.

I then ran uphill along Blackcap Road until reaching the left-hand link path towards Green Lane. On reaching Green Lane, I turned left until reaching the Pillars (usually the Park Loop 2km mark) pathway near Rosemoor Gardens. I took this path, following it until Stonearce Gardens just beyond Cann Lane. I then took the mini-link path to Longwood Road, turning right towards the Old Pewterspear Lane.

I headed down the Old Pewterspear Garden path until its conclusion at London Road. I then continued along London Road until reaching the Cat & Lion traffic lights. At these lights I turned left along Stretton Road until reaching the bus stop finish where I started my run.

The Stats

Total distance of 6.41km (3.98 miles) completed in 30:12 giving an average speed of 12.74kmh and an average pace of 4:43 per km.

Start: 1:37 pm
Time: 30:12 Multi-Combination Loop (Gmap route)
Distance: 6.41km (3.98m)

Average speed: 12.74kmh (7.91mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 159, HRmax 168, and 443kcals

9.02km Adventurous Gorse Loop

2007-06-28T13:25:00.000Z

Brand new adventurous mostly off road through farm paths run...

Having viewed The Google Maps of the Stretton and surrounding area, I discovered a farm path near Stud Farm on the Lumb Brook Road that extends for 2km (known as The Gorse) that brings you out again on Witherwin Avenue that eventually brings you out to Broom Avenue and then Lyons Lane.

So, I set out on the Park Loop, taking the right-hand turn at Green Lane, up Dodd's Lane that brings you out onto Lumb Brook Road. I then took the above new route and then...

Using the Lyons/Chalfont path I recently discovered that connects Longwood Road, I then took the link path between Longwood Road and Dudlow Green Road and then the subsequent link path to the Old Pewterspear Lane. From there, I ran the remainder of the Park Loop to the finish, completing a distance of 9.02km in 42:21 giving an average speed of 12.78kmh and an average pace of 4:42 per km.

It is a very hilly and in places difficult circuit, but I enjoyed it and would definitely run it again.

Start: 12:45 pm
Time: 42:21 Gorse Loop (Gmap route)
Distance: 9.02km (5.60m)

Average speed: 12.74kmh (7.94mph)
Average pace: 4:42 per km (7:33 per mile)
Heart rate: HRavg 159, HRmax 166, and 624kcals

6.50km Slight variation on yesterday's run

2007-06-27T16:12:00.000Z

Considering that I failed to find the path leading up from Lyons Lane yesterday and that I allegedly knew how to find the top part of the same path, I decided to re-route my run so that I ran down this path rather than up it. Sensible you might think...

So, Park Loop up to and including Green Lane, then right into Longwood Road until reaching the top of this path. I then ran down it for a fair distance only to find the route going around the Cricket Ground was blocked by a fence (which appears as one continuous path in the Warrington A-Z). The path did however branch right onto Chalfont Close that led down to Lyons Lane.

Today, I spotted this elusive path from Lyons Lane end. It had a large metal gate preventing public access!

After that, I used the same route as yesterday, running up Hall Drive, through Beachways, along Dunlow Green, before turning left onto London Road. I then followed London Road to the Cat & Lion traffic lights, turning left into Stretton Road, continuing until reaching the bus stop finish just before St. Matthew's School (Gmap of route). Total distance was 6.50km (4.04 miles).

Start: 1:45 pm
Time: 30:37 Park/Broomfields Loop [variation] (Gmap route)
Distance: 6.50km (4.04m)

Average speed: 12.74kmh (7.92mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 159, HRmax 166, and 450kcals

Blood Pressure Test

2007-06-27T11:26:00.000Z

At 8:30am this morning, I had my annual blood pressure test taken by the Pratice Nurse.

This blood pressure test is required no earlier than 14 days prior to my Contributory Assistant Referees' Fitness Test which is on Sunday 8th July 2007 from 9:00am onwards at Wigan.

I will be required to run a minimum of 2,500 metres [12.5kmh average speed] within 12 minutes (which used to be a minimum of 2,700 metres [13.5kmh average speed]). This is followed by 2 x 50 metre sprints in under 7.5 seconds each.

Without an authenticated blood pressure test not exceeding 160 over 95, I will not be able to undertake the fitness test and will not be invited back as a Contributory League Assistant Referee next season.

My blood pressure reading was 120 over 70. Now all that remains is for me to turn up at Wigan on the day and pass the fitness test.

Last Year's Blood Pressure results.
Last Year's Fitness Test.

A new route...

2007-06-26T13:59:00.000Z

Today's new 6.32km (3.93 mile) route involved part of the Park Loop (up to and including Green Lane), then off route to Cann Lane, straight on along Lyons Lane, until reaching Broomfields.

I was trying to find this path off Lyons Lane, but missed it and ended up...

...climbing back uphill up Hall drive, through the housing estate of Beachways, along Dunlow Green that Joins London Road.

Left onto London Road and continuing until the Cat & Lion Lights, turning left at Stretton Road until reaching the bus stop finish just before St. Matthew's School.

Completion time of 28:53, giving a respectable average speed of 13.13kmh (8.16mph) considering there were a few uphill climbs to take into consideration. Today's overall pace was 4:34 per km (7:21 per mile).

Start: 1:39 pm
Time: 28:53 Park/Broomfields Loop (Gmap route)
Distance: 6.32km (3.93m)

Average speed: 13.13kmh (8.16mph)
Average pace: 4:34 per km (7:21 per mile)
Heart rate: HRavg 159, HRmax 167, and 424kcals

Soaked!

2007-06-25T13:39:00.001Z

Fair weather runner?

Not me!

I got well a truely soaked running around the Park Loop today. For the first 2km, it rained directly into my face aided on by the wind.

Today was not about running in a good time, it instead was all about getting extremely wet.

You really appreciate the nice warm shower afterwards.

Gmaps Pedometer now has Satellite detail around Stretton (Park Loop Gmap), something only added recently as you can see by the zig-zags outside St. Matthews School, as these zig-zags have only been there for about two months.

Start: 1:45 pm
Time: 21:20 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.52kmh (7.78mph)
Average pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 155, HRmax 161, and 300kcals

Other Gmaps:

Hillside Run (4.19km)
Appleton New Lane Loop (7.50km)
Sandymoor incorporating Bogg Wood (5.34km)
Sandymoor Warmdown (1.38km)

Slow Long rather than a Fast Short

2007-06-22T15:40:00.000Z

7.50km Appleton New Lane Loop

Considering that I worked right through lunch yesterday and I missed out on a run, today I decided to go for a slower longer run rather than a fast shorter run.

So, I selected the Appleton New Lane Loop which I have only run once before. It is 7.50km (4.66 miles) in distance which I completed in a reasonable time of 35:20, averaging 12.74kmh (7.91mph) with a pace of 4:43 per km (7:35 per mile).

Gmap of route

Start:1:41 pm
Time: 35:20 Appleton New Lane Loop
Distance: 7.50km (4.66m)

Average speed: 12.736 (7.914m)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 158, HRmax 165, and 515kcals

It's only an extra 150 metres!

2007-06-20T14:36:00.000Z

With the aid of my very handy NavMan R300, I again ran the same Park Loop (Dipping Brook Variation) as yesterday in order to record the actual distance of this particular circuit.

It is in fact 4.60km which is only an additional 150 metres longer than the standard Park Loop circuit, albeit, you do have to run that 150 metres uphill which does slow you down. Then the downhill part to Green Lane is a very winding path that does not allow you to pick up too much pace to compensate.

I managed to complete the course 46 seconds faster than yesterday's effort with a time of 21:12.

Start: 1:47 pm
Time: 21:12 Park Loop (Dipping Brook Variation)
Distance: 4.60 km (2.86 m)

Average speed: 13.019 kmh (8.090 mph)
Average pace: 4:37 per km (7:25 per mile)
Heart rate: HRavg 162, HRmax 170, and 322kcals

Park Loop (Dipping Brook variation)

2007-06-19T15:07:00.000Z

This was an unexpected unscheduled run with John who kindly dropped me an email saying that he was in the area if I fancied a joint run.

We did the Park Loop with a slight variation whereby when we reached the Dipping Brook Avenue, instead of running across it, we turned right and ran up the hill until we reached Cann Lane, turning left until the right-hand turn path that eventually drops down to Green Lane, rejoining the standard Park Loop circuit once again.

This route is a bit further than the standard 4.45km, however, until I NavMan it tomorrow, I cannot be certain of its distance...

Now confirmed as 4.60km.

Start: 1:01 pm
Time: 21:58 Park Loop
Distance: 4.60 km (2.86 m)

Average speed: 12.564 kmh (7.807 mph)
Average pace: 4:47 per km (7:41 per mile)
Heart rate: HRavg 157, HRmax 170, and 315kcals

Muggy Park Loop

2007-06-18T16:37:00.000Z

My run was yet another late one. I had not eaten properly, so again was running on empty - must stop doing that!

I started well, or perhaps too fast for today as it was extremely muggy.

Just before the first kissing gate (the metal ones), leading to the Oak Walkway, a yappy gog on a extended lead attempted to nip my ankles. It's owner pulled him back and I ran around the little mut. I still got to the 250 metre checkpoint in 52 seconds - told you I started too quickly!

My 500 metre checkpoint time was 2:01, the 750 metre 2:55, and 1km 4:03. I did have to dodge two people taking up the whole path at the 750-ish metre point and an older couple at the 900 metre point who were also taking up the whole path - which cost me time.

I arrived at the mile mark at 6:52, having started to slow and feel the humidity. Just after the mile mark I had to dodge my second dog. Not good eh?

My 2km time was 8:29, which was OK, but it was obvious that I was now feeling it. The halfway time was 9:30.

I arrived at Pewterspear Garden Path in a time of 12:10, having to dodge the same old couple for a second time who had cut-through from the point I last saw them. They did say "sorry".

Whilst running down the Pewterspear Garden Path, there was a van which was almost blocking the entire path's width. This sometime happens at that particular [last] house, which is very inconsiderate to all walkers, cyclists, and runners. I had to dodge around his wing-mirror sideways whilst avoiding the nettles at my feet and the bushes at my side. Another slowing factor - if I had not had my fair share already.

I exited the Pewterspear Garden Path in 16:10, which meant it would be extremely unlikely for me to make a sub-20 today, as I need at best 4 minutes from this point to finish.

What did not help, is that I usually can run across Longwood Road without any trouble, but two cars meant that I was held up until they had driven by.

For the remaining 800 metres, there were no more "things" that got in my way and I just ran it in until the finish. My overall time, with all things considered was 20:32. It was a difficult run today both physically and mentally with plenty of obsticles that just happened to get in my way - which did not help.

Start: 3:08 pm
Time: 20:32 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.003kmh (8.080mph)
Average pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 163, HRmax 169, and 319kcals

Unexpected Run...

2007-06-17T19:30:00.000Z

Considering it was father's day (my first one in fact), my Mother-in-Law, Father-in-Law, wife, daugther (Jessica Mae), and I all went to The Red Lion at Moore for a nice Sunday evening meal.

The idea was that my Mother-in-Law and wife would drive back and my Father-in-Law and I would walk the 1.7 miles back home pushing Jessica Mae in her buggy.

We set off for our walk at 6:44pm, waving at my wife and Mother-in-Law as they drove out of the Red Lion car park and disappeared into the distance.

At 6:56pm and only 0.7 miles into our walk, my mobile rang. It was my wife. She said, "Have you got the house keys?!"

So, at 6:57pm and exactly one-mile from home, having just eaten a whole load of pasta with sundried tomotoes washed down with two pints of beer, wearing my jeans, a thickish T-shirt, and some casual slip-on shoes [trainer-type], I began to sprint home. Approximately 7 minutes later, all hot and bothered I arrive home with the keys.

Not the 7-ish minute mile that I had planned I must say!

Jessica Mae and her Granddad arrived 20 or so minutes later.

Not in the mood, but...

2007-06-15T14:25:00.000Z

Today

I definitely was not in the mood for running at any reasonable pace today, but I pushed myself to the limits (for today) and painfully managed to grind out a time of 19:53 around the 4.45km (2.77m) Park Loop. The good news was that I missed all of the rain.

My first mile was only just inside 7 minutes with a time of 6:58, which meant that I had to really push hard, especially during the last 2km in order to get inside the 20 minute mark.

Start: 1:40 pm
Time: 19:53 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.428kmh (8.344mph)
Average pace: 4:28 per km (7:11 per mile)
Heart rate: HRavg 164, HRmax 175, and 312kcals

Yesterday

Unfortunatley, yesterday P Davies and S Gordon came up from MK to do some QFI performance testing, which involved me, which meant I effectively had to work right through lunch and miss my run. This was despite arriving in work at 8:20am (some 40 minutes early too). Not good eh?

A slow and wet Park Loop

2007-06-13T17:47:00.000Z

This was my first run since Friday for one reason or another.

Due to my work load, I did not get away from my desk until really late and also had not eaten. Not always a good idea running on empty.

Also, I was awoken a few times in the night by our Jessica Mae who's skin was obviously causing her some discomfort. So, either my wife or I got up to re-applied the lotion creams. Jessica Mae then went back to sleep. Lack of sleep is also not good preparation for a run. But then again Jessica Mae is more important.

Probably for these reason, I did not run that strongly today in the wet but still humid weather. There were many tree branches etc. that had suddenly become overgrown and I had to duck, run through or around them. John, you'd struggle around the Park Loop in places at the moment.

So, a slow time of 20:48 (7:31 mile pace) today is all I could manage. But as I always say, sometimes it's simply about putting one foot in front of the other.

Start: 3:23 pm
Time: 20:48 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.837kmh (7.976mph)
Average pace: 4:40 per km (7:31 per mile)

Heart rate: HRavg 157, HRmax 167, and 299kcals