Another Park Loop

A little bit faster than the other day's jog...


The Stats

Time: 20:56 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 12.755 (7.925mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 162, HRmax 175, and 319kcals

Nice little jog today

I simply fancied a nice steady jog today, so that's exactly what I did!


The Stats

Time: 22:07 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 12.072 (7.501mph)
Average pace: 4:58 per km (8:00 per mile)

Heart rate: HRavg 157, HRmax 165, and 316kcals

Trafford FC 1 - 3 Silsden AFC

More detail to follow...

Treadmill Day Today!

My Polar arrived in the post yesterday afternoon with a replacement battery in both my Watch and the Wearlink; these also had been serviced. I also purchased a spare Wearlink, so I don't have to keep remembering to switch the Wearlink between my referee's bag and gym bag - sometimes forgetting to do so!

Well, today was very cold, icy, with heavy snowfalls that were settling werever it fell. Not the best of outdoor running conditions. So, for the first time in three months I ran on the treadmill in the nice warm (well hot) gym instead.

I set up my 4.2km distance run at an initial pace of 14.0km, which I ran at for the first two miles (3.22km). My Coopers distance, therefore would have been 2,800 metres.

I began to overheat a little at the 2.5km mark, but decided to keep it going at the 14.0km speed up until the two mile mark - then I dropped the speed to 13.0km to help my body to cool down. That's the problem with gym's... that and the fact it's really boring running on the same spot for any length of time.

Still, 4.2km completed in a time of 18:20 will do for me today.


The Stats

Time: 18:20
Distance: 4.20km (2.61m)

Average speed: 13.745 (8.541mph)
Average pace: 4:22 per km (7:01 per mile)

Heart rate: HRavg 165, HRmax 176, and 294kcals

Cammell Laird 1 a 0 Chester City

Unibond Cheshire Senior Cup Semi-Final

Cammell Laird 1 a 0 Cheshire City (abandoned after 45 mins).


The match was abandoned at half time by the referee, following a half time pitch inspection, where both managers had become concerned that the pitch had become too frozen to continue the match. The pitch was also beginning to freeze even more and there was still another 45 minutes to play.

This is the first match that I have been involved in that has had to be abandoned part way through.

So, it looks like we'll all be back at the same time next Tuesday, hopefully with the match going all the way to a natural conclusion.

Comfortable trot

It was cold, but the sun was shining, the air was fresh and there was very little wind. Good running conditions.

I had planned to enjoy my run today, so I reduced the pace right down to a steady jog. After all, I was mindful of my Cheshire Senior Cup Semi-Final assistant referee appointment tomorrow evening. Good appointment. Don't want to injure myself at this point in time (or any point in time really).

Completion time of 21:26 - and yes, I did enjoy the jog in the fresh air.


The Stats

Time: 21:26
Distance: 4.45km (2.77m)

Average speed: 12.457 (7.741mph)
Average pace: 4:49 per km (7:45 per mile)

Heart rate: Polar now serviced with new batteries. ETA = Wednesday morning.

Good 'old' Casio

My Polar has been sent off in the post for new batteries or whatever. In the meantime, I am using my old Casio standard digital watch to time my runs.

Today, I ran the Park Loop in an even faster time than the other day. My first mile time was 6:40 and the completion time on a quite windy day was 19:32.


The Stats

Time: 19:32
Distance: 4.45km (2.77m)

Average speed: 13.669 (8.493mph)

Average pace: 4:23 per km (7:04 per mile)

Heart rate: Polar in the post for repair

Park Loop in just 38 seconds!

At about the usual minute mark into the run, I checked to see if I was either ahead or behind the usual one-minute time. I felt that I had started strongly and expected my time to be a few seconds faster than the standard 60 seconds.

However, my watch time simply read 00:00:38 with a steady Heart Rate of 147. Now I know that I had been quick off the blocks, but not that quick!

My watch remained 00:00:38 and HR 147, throughout the whole of the 4.45km run and still remains frozen in time even now. At least 38 seconds is a new personal best and extremely difficult for anyone to beat!

I think that I need to send my Polar off for a replacement battery.


So, no stats for you today, other than I got round in a reasonably standard-ish time.

Formby 2 - 2 Abbey Hey

Saturday 27th November 2007, 3:00pm kick-off


Formby 2 - 2 Abbey Hey


The first half saw no goals, although both sides played quite an attacking game.

In the second half Abbey Hey were to score first with a good attacking move. Then against the run of play the ball was passed back to the Abbey Hey goalkeeper to punt up field, however, an airshot saw the ball trickle past him and hit the left-hand post and back into play. Just when you thought the keeper may have got away with his mistake, a Formby forward ran on to the ball to slot it home for the equalizer.

Abbey Hey quickly responded by going ahead just a minute later. However, it was not to be Abbey Hey's day, as Formby scored in injury time to share the points.


HR results to follow (may be)...

First sub-20 Park Loop of the year!

I did not feel particularly up for a run again today. However, once I got going, well... I got going!

This is my best I have run for sometime. Perhaps my fitness level is about to come back again - I certainly hope so.

My first mile was 6:51, which again is my best for some time, especially considering you have to stop and negotiate three individual kissing gates enroute.

Also, my overall completion time was 19:39 - my first sub-20 of 2007.


The Stats

Time: 19:39
Distance: 4.45km (2.77m)

Average speed: 13.588 (8.443mph)
Average pace: 4:25 per km (7:06 per mile)

Heart rate: my HR monitor was playing up today!

It's a bit cold out there...!

I have not had much sleep over the last 48 to 72 hours and it was very cold out there today, so to be honest, I did not feel like running today.

Then, from an office window, I saw a woman jog by on Stretton Road which inspired me. My negative thoughts turned to positive ones in an instant, so off I went for my run.

Yes, I could confirm, whilst running around the 4.45km Park Loop, it was a bit cold out. What did not help was running is a standard running vest and shorts without any warm clothing. As John would say, "There's no such thing as bad weather, just bad clothing!"

Must have been cold, as my first mile was 6:58 and my completion time was 20:00 exactly.


The Stats

Time: 20:00
Distance: 4.45km (2.77m)

Average speed: 13.350 (8.294mph)
Average pace: 4:30 per km (7:14 per mile)

Heart rate: HRavg 161, HRmax 176, and 304kcals

It must have been cold today...

It must have been cold today, because I glady was wearing a long sleeved top with a running top over that. I also did something not done before... I wore a woolly hat and gloves. Well there was still ice everywhere and the weatherman warned of a windchill factor of -9C.

So, off I trotted around the 4.45km Park Loop protected from the elements. However, only 10 minutes into my run, I began to overheat a little, so off came the gloves. After another 2 minutes, I had to ease my hat off my forehead too. Funny thing how running can so quickly warm you up.

Completion time of 21:07 today, which is fine, as it was simply important to get out there today, as unfortunately, I'm off to our Sheffield office tomorrow that means no time for a run!


The Stats

Time: 21:07
Distance: 4.45km (2.77m)

Average speed: 12.644 (7.857mph)
Average pace: 4:45 per km (7:38 per mile)

Heart rate: HRavg 163, HRmax 185, and 321kcals

Catching up

I've been a bit busy as of late, so have posted all my recent blogs on mass today:

Hillside winter wind-chill factor
Postponed
The day after the storm
Stormy Day!

Hillside winter wind-chill factor

I decided to run the 4.19km Hillside Run today for a change.

It was extremely cold in that icy wind, especially due to the fact that I only had a standard thin running top and shorts on.

It took me ages to cross the A49 today for some unknown reason, still I made the Hillside turn in 5:00 minutes, the half-way point at 9:45, the 3/4 point at 15:05, concluding my run in 19:53.

The Stats

Time: 19:53
Distance: 4.19km (2.60 miles)

Average Speed: 12.644kmh (7.856mph)
Average Pace: 4:45 per km (7:38 per mile)

Heart rate: HRavg 161, HRmax 171, and 299 kcals

The day after the storm

Post: Friday 19th January 2007

I simply ran my 2 mile course at a steady pace, mindful of the refereeing appointment the following day.

Ironically the Helicopter Landing Pad's wind sock at the gym was missing, aparrently it was yanked away from its mast and lost somewhere.

Apparently the gym had to close on health and safety grounds yesterday because roof titles were being flung about. The car park had to be cleared to prevent damage to vehicles. Also, the hotel lost all electricity power as a result of the storms.

A large tree had fallen across the Pewterspear Garden Path, only allowing about 1 foot clearance to get by, otherwise I would have at to clamber over the trunk.


The Stats

Time: 15:18
Distance: 3.22km (2.00 miles)

Average Speed: 12.627kmh (7.846mph)
Average Pace: 4:45 per km (7:38 per mile)

Heart rate: HRavg 153, HRmax 173, and 182kcals

Stormy Day!

Post: Thursday 18thth January 2007


By 'heck it was windy today! 90mph gusts in fact!

It was my little girls first medical check-up at the Health Centre. Her appointment was 11:35am, so I took an early lunchbreak, so did not intend to run today in any case. Good job really!

The 60 foot trees at the health centre were bending dangerously to the right. Quiet scary really. Parts of trees and their large and small branches were scattered about everywhere.

The winds were that dangerously strong that the M6 Thelwall Viaduct was closed to all traffic after two lorries had toppled over in the high winds. The M56 Weaver bridge was also closed after another lorry had come to the same fate. Barton Bridge was closed too. In total 17 lorries in the North West alone, toppled over in the high winds.

A plane made an emergency landing at Liverpool Airport due to the stormy weather.

Tesco Warrington, closed its store after their trollies were being randomly and dangerously thrown about their car park. Part of their roof came off and damaged two vehicles as a direct result. Some cars front wheels were being physically lifted off of the ground by the strong winds too.

Cheshire Oaks also closed their stores for health and safety reasons. I have never known a day quite like it.

Basically, it was not a day to go running... far too dangerous for that... good job that I had a valid good excuse to do something more important in any case.

Postponed

Basically, my refereeing match between Castrol Social and Blacon Youth had to be postponed due to a waterlogged pitch.

It was one of five West Cheshire Division One matches that suffered the same fate.

More time with my little Jessica Mae which is always a good thing. She smiled at her Daddy for the very first time this week.

Sheffield

I went to Sheffield today, so did not manage to get a run in.

However, yesterday, I trotted around the 4.45km Park Loop in 20:50.


The Stats

Time: 20:50
Distance: 4.45km (2.77 miles)

Average Speed: 12.816kmh (7.963mph)
Average Pace: 4:41 per km (7:32 per mile)

Heart rate: ? - Polar was playing up today!

Streamroom only today

I was feeling a little tired from doing the baby feeding etc. duties on Saturday night / Sunday morning and the late feed last night too.

So, I thought it would be nice to relax and close my eyes in the warmth of the steamroom today - so I did!

New Brighton 2 - 1 Poulton Victoria

Played on Saturday 13th January 2007, with a 2pm kick-off.

New Brighton 2 - 1 Poulton Victoria

I refereed the West Cheshire fixture between New Brighton and Poulton Victoria. New Brighton score twice and Poulton Victoria replied with what was in the end a consolation goal. All of the goals were scored in the very first half.

The New Brighton ground is not too far (at all) from the finish line of the Wirral Seaside Run.


Referee: myself
Assistant Referees: Brendan McQuillain and Wayne Harold

Just 2 miles today

Considering that I have got a refereeing appointment tomorrow, I decided to do a little something.

That little something was the 3.22km (2 mile) Park Loop Short course.


The Stats

Time: 14:41
Distance: 3.22km (2.00 miles)

Average Speed: 13.158kmh (8.176mph)
Average Pace: 4:34 per km (7:20 per mile)

Heart rate: HRavg 151, HRmax 174, and 205 kcals

Gone with the wind

Today was the day that I meet up with John for our monthly run together. We decided to run the 7.58km Park Green and Dingle Loop (map).

Due to the severe gale force winds, our 5.00km split time was 23:40.

My overall completion time was 36:11.

It is always nice to have a running buddy to give you that little bit more motivation, especially during those tough moments.


Previous Times

Fri 10-Nov-2006 in 34:00
Mon 13-Nov-2006 in 36:23
Thu 16-Nov-2006 in 36:29


The Stats

Time: 36:11
Distance: 7.58km (4.71 miles)

Average Speed: 12.569kmh (7.810mph)
Average Pace: 4:46 per km (7:41 per mile)

Heart rate: HRavg 161, HRmax 212!, and 555 kcals

6.10km Park and Dingle Loop for a change

6.10km Park and Dingle Loop in 29:18

I thought that it would be a good idea to run one of my longer lunchtime runs rather than the standard 4.45km, but at a more comfortable pace.

Unfortunately, it was cold and windy once again.


The Stats

Time: 29:18
Distance: 6.10km (3.79 miles)

Average Speed: 12.491kmh (7.762mph)
Average Pace: 4:48 per km (7:44 per mile)

Heart rate: HRavg 161, HRmax 201!, and 435 kcals

Running in a wind tunnel

It was wet, damp, cold, and very windy once again! Difficult running conditions, especially when you're are also tired from lack of sleep feeding a hungry baby! Worth it though.

Still, sometimes it's more about putting one foot in front of the other and doing your best to continue going despite running in what felt like wind tunnel conditions. In fact, in some places it was extremely difficult to run against the gusting head on winds that did more to prevent forward motion at any meaningful speed.


I am required to go to our Sheffield office tomorrow, which means that I will unfortunately miss out on a run. This is disappointing, because I am really trying to exercise every day except only for Sundays.


The Stats

Time: 21:44
Distance: 4.45km (2.77m)

Average speed: 12.285 (7.634mph)
Average pace: 4:53 per km (7:52 per mile)

Heart rate: HRavg 148, HRmax 184, and 301kcals

Glossop North End 4 - 1 Colne

Glossop North End 4 - 1 Colne

The pitch was very heavy albeit playable. All of the goals were scored in the second half.

Referee: Barry Lamb
Assistant Referee: Darren Strain and myself
Assessor: To Follow


I did not wear my HR monitor for today's match, so do not have any stats.

Timing is everything!

Walking into the gym to change, it was raining heavily and extremely windy too. Great I thought.

I got changed and walked out to meet this horrible weather, only to find that the rain had stopped, the wind had died down, and in fact some blue sky and even the sun could be seen! It had also turned quite mild.

With having an assistant referee's appointment tomorrow, I decided to take it steady today, therefore, completed the 4.45km Park Loop in 20:49 which to be honest, was a little faster then I had planned for today.


The Stats

Time: 20:49
Distance: 4.45km (2.77m)

Average speed: 12.826 (7.970mph)
Average pace: 4:41 per km (7:32 per mile)

Heart rate: HRavg 166, HRmax 173, and 332kcals

Gone with the wind...

It was windy today! The head winds were extremely strong and difficult to run into. Definitely slowed me down.

I ran the 4.45km Park Loop in a time of 20:41.


The Stats

Time: 20:41
Distance: 4.45km (2.77m)

Average speed: 12.909 (8.021mph)
Average pace: 4:39 per km (7:29 per mile)

Heart rate: HRavg 167, HRmax 175, and 337kcals

Running like the wind...

It surely was extremely windy out there during my typical 4.45km Park Loop run.

I pushed myself today (well for my current fitness level that is), completing the first mile in 6:53 and covering a distance of 2,750 metres in the Cooper Test time of 12 minutes.

Instead of slowing down in the head on winds, I decided to push myself a little harder to maintain the same speed. It became immediately obvious that I was putting in the extra effort as my Heart Rate leapt an additional 8 to 10 beats per minute.

In the end, I completed the distance in 20:26, some 55 seconds faster than yesterday's effort.


The Stats

Time: 20:26
Distance: 4.45km (2.77m)

Average speed: 13.067 (8.119mph)
Average pace: 4:36 per km (7:23 per mile)

Heart rate: HRavg 168, HRmax 184, and 345kcals

Braving the elements

It was wet, cold, and windy today whilst running the 4.45km distance around the Park Loop.

Still, it was important to put those running shoes on once again and begin to build up my fitness levels back to their norm. It will of course take some time and a little more effort.


The Stats

Time: 21:19
Distance: 4.45km (2.77m)

Average speed: 12.525 (7.783mph)
Average pace: 4:47 per km (7:43 per mile)

Heart rate: HRavg 167, HRmax 176, and 348kcals

FC United of Manchester 5 - 1 Newcastle Town

Played on Saturday 30th December 2006, kicking off at 3pm at Gigg Lane (Bury FC's ground).

Despite Newcastle Town taking a 12 minute lead with an excellent goal, FC United quickly came back to equalise with two minutes then struck home another three goals before half time to make the score 4 - 1.

The second half saw Newcastle Town defend a bit more boldly which saw FC United score only one goal in the second half making the fulltime score 5 -1.

It is not difficult to see why FC United have only lost two league games all season on this performance, winning every other match except one which they drew one all.


Stats to follow...

Vauxhall Motors Reserves 4 - 3 Upton Athletic Association

Vauxhall Motors Reserves 4 - 3 Upton Athletic Association

Unfortunately, within the first five minutes, the Vaxhall Motors Reserves goalkeeper landed awkwardly following a save and broke his arm. Play was dealyed for about 10 or so minutes until he was safely removed.

A substitue player then came on and took over the goalkeeping duties. He performed well.

I did not wear my HR monitor for today's match, so do not have any stats.

Mad Dog Owners and Confused Squirrals

4.45km Park Loop in 21:12.

Whilst running along the Oak Walkway, only 700 metres into my run, I saw two dog owners walking their dogs. The dog owner heading towards me had stopped, put his labrador on lead, and placed his dog on the opposite (grass) side to him. This was in response to a boxer dog bounding towards them.

The mad owner with the mad boxer dog simply did not respond and casually continued to walk towards them with her dog bounding in all directions.

When the two owners were level with each other, the boxer dog bit into the labrador's backside and the owner of the labrador had to yank his dog away. The owner of the boxer dog did not appear to apologise and simply pulled her boxer away before releasing it once again.

At this point, I was almost level with this stupid mut, so I took a wide birth onto the muddy and wet grass but continued to run. I passed the mad dog. The mad dog then gave chase after me whilst barking in my direction and at me. When it came right up to me I was forced to stop running for my own personal safety!

The mad dog owner simply called its mad dog and did not apologise to me either. The dog bounded back once again. I continued to run but not at full pace just in case the mad dog thought it should have another go. I turned and looked at the mad owner and said, "Please keep you dog under control! Keep it under control!". She just looked at me as though I had spoken in a foreign language.


When running down the Pewterspear Garden Path, which was extremely wet, slippery, and muddy, a squirral ran directly out of the undergrowth then saw me. Startled, it just stopped directly ahead of me. I had to slow down, otherwise there was a serious risk that I would tread on the little creature. Confused and scared, the squirral ran to my right, just as my slower paced right foot hit the ground, he then changed his mind and darted in front of me to the left, just as my left foot went down. I had to stop, otherwise this squirral was not going to see Christmas.

The squirral just froze. Realised I had also stopped. Panicked. Then shot left into the undergrowth, behind a tree, before scaling it.

I set off once again, following my second forced stop in my short run.


The Stats (including two forced stops)

Time: 21:12
Distance: 4.45km (2.77m)

Average speed: 12.594 (7.826mph)
Average pace: 4:46 per km (7:40 per mile)

Heart rate: HRavg 161, HRmax 174, and 320kcals

A trot with my running buddy John

This Post relates to Thursday 14th December 2006

4.45km Park Loop with John

I met up with John for our once four-weekly run together. Spookly enough, we ran the distance in exactly the same time as my same run on Tuesday. Although, my HRavg and Kcals burned have fallen - that is encoraging.


The Stats

Time: 21:03
Distance: 4.45km (2.77m)

Average speed: 12.684kmh (7.882mph)
Average pace: 4:44 per km (7:37 per mile)

Heart rate: HRavg 162, HRmax 184, and 331kcals

More time on feet...

6.10km Park and Dingle Loop in 29:39


I decided to run a slightly longer route but at a slower pace which is apparrently a good way of getting back your fitness level once again. I have to admit that I felt the additonal distance.

Also, despite running much slower, my HRavg and HRmax were at a level usually meaning that I had put a lot of effort in and ran really well. This was not the case.

More work required, but unfortunately, Christmas is about to get in the way!


The Stats

Time: 29:39
Distance: 6.10km (3.79 miles)

Average Speed: 12.344kmh (7.670mph)
Average Pace: 4:52 per km (7:49 per mile)

Heart rate: HRavg 167, HRmax 176, and 481 kcals

Back in the saddle

It's been three weeks since my last run and funnily enough, I've lost some fitness.

I ran the ye olde favourite Park Loop that is 4.45km in length. I ran at a reasonable pace, but you can certainly tell by my HRavg, HRmax, and kcals that I had to work really hard for something that is usually quite easy.

At the 800 metre mark, I jarred my foot that gave me a knee pain for 50 or so metres until that passed, then I lost my footing twice running down the Pewterspear Garden Path when I accidently trod on a fallen branch. After all that, I almost slipped over on some mud at the entrance to the King Street Old Roman Road. Just about managed to stay on my feet!

Still, I'm back and will be doing my best to attain my usual fitness level once again.


The Stats

Time: 21:03
Distance: 4.45km (2.77m)
Average speed: 12.684kmh (7.882mph)
Average pace: 4:44 per km (7:37 per mile)
Heart rate: HRavg 172, HRmax 183, and 366kcals

Jessica Mae

Double Click image to enlarge

Our daughter, Jessica Mae was born today at 2:44am, weighing in at 6lbs 13oz.

Both my wife and baby are doing fine.

I've got a cold!

I started with a sniffle last night. I didn't feel too great today either, so I went poolside. I certainly didn't think it was that wise running in the cold, very wet, and windy conditions whilst not feeling too well.

This evening, I feel worse and now definitely have plenty of cold symptoms. About to have a warm lemon drink.

Still, somehow managed to move the furniture out of the lounge and back into the dining room, so that's another room back to normal... getting there.

I have a funny feeling that I won't be running tomorrow, now that would be silly!

4.45km Park Loop (Clockwise) in 20:32

I was not mentally in the mood today. I felt tired and a little drained, but still got out there and pushed as much as I could for today.

Oh yes, I forgot to unpack my Heart Rate Monitor strap from my referees kit bag again!


The Stats

Time: 20:32
Distance: 4.45km (2.77m)
Average speed: 13.003kmh (8.080mph)
Average pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 165, HRmax 173, and 323kcals (estimated)

Baby Furniture Building etc.

This post relates to Sunday 19th November 2006:

Yesterday (Saturday) was spent building a baby's fullsize wardrobe. Took me 4.5 hours!

Then I emptied the nursey with all the stored second bedroom stuff and put into the second bedroom! Getting very bored of moving furniture now! I still need to unpack the second bedroom stuff and make it into a bedroom once again. That will have to wait for the moment.

Today (Sunday), I built the baby's dresser and baby's shelf. Took me 3.5 hours!

Then I moved the furniture out of the dining room including the old carpet. I also took up the hall old carpet too. These areas going to be laminated tomorrow (Monday). After that, all our floors will have had their old carpets replaced with new carpet, vinyl, or laminate, just in time for our new arrival.

I'm out tomorrow (Monday) evening at Referees' League meeting, so the all the furniture that is in the wrong place will unfortunately have to stay there until Tuesday night.

Need to build the baby's cot next. Certainly busy with the all important preparations at the moment...

Moving furniture

Today, we were having our carpets replaced within the lounge, stairs and landing, beadroom 1, 2 and 3.

So, my day off was spent moving furniture about from 8:15am until 6:30pm with a 30 minute lunchbreak. Then a one hour evening meal break, followed by another 1 hour 30 more furniture moving.

I felt drained and physically exhausted... in fact I went a little light headed at one point, probably due to blood sugar levels. Beer helped!

I need to empty the 3rd bedroom into bedroom 2, but will do that tomorrow now. I will be building the baby's flatpack wardrobe tomorrow morning too - not long now - a week on Monday IF all goes to plan.

So, no running today, but cetainly plently of cross-training exercise!

7.58km Park Green and Dingle Loop in 36:29

Today was the day that I meet up with John for our monthly run together.

I had accidently left my Polar heart rate monitor strap in my referee's bag, so I do not have any official HRmax, HRavg, and kcal values today.

We decided to run the 7.58km Park Green and Dingle Loop (map), which in actual fact was a brand new route for John. Our 5.00km split time was 23:20 and the completion time was 36:29. We ran at chatting pace all the way around.

I have to say that the run seemed to me to be over extremely quickly today compared with running the route on my own. It was also more enjoyable too.


Previous Times

Fri 10-Nov-2006 in 34:00
Mon 13-Nov-2006 in 36:23


The Stats

Time: 36:29
Distance: 7.58km (4.71 miles)
Average Speed: 12.466kmh (7.746mph)
Average Pace: 4:49 per km (7:45 per mile)
Heart rate: HRavg 154, HRmax 169, and 507 kcals (estimated)

Well earned steam and suna

Following last night's refereeing experience at Marine FC, my legs were a bit stiff to say the least this morning.

Also, I did not arrive home from the match until 12:20pm and therefore did not get into bed until 12:50pm, so as you can imagine, I was a bit tired this morning, especially considering that I did not sleep all that well either.

I missed eating an evening meal and had simply gone past it by 12:20pm, so I had burned calories but had not replaced them.

For these reasons, my plan from when I got up this morning, which I stuck to, was to go poolside for a well earned steam and suna...

Marine FC 1 - 0 Prescot Cables FC - Referee!

Tuesday 14th November 2006, 19:45 kickoff

Northern Premier Legaue, Premier Division (Unibond Premier)

Marine FC 1 - 0 Prescott Cables FC


After 28 minutes of play, a player accidently kicked the referee's calf. He came off for some treatment but went back on again afterwards. However, he began to struggle and five minutes later he came hobbling off and declared that he could not continue.

Marine FC made an anouncement asking whether there was any qualified referees in the crowd. So, up stepped Kevin Nelson, a Level 6 Liverpool referee from Waterloo. He came into the referees' changing room where I supplied him with a full referees kit including boots and FA Badge.

I transferred Phillip Croft the junior assistant referee over to the dug-out side, as he suddenly was promoted to senior assistant referee and I to the match referee with full powers for that game.

After a delay of some 12 minutes since the referee had come off the game, I took a deep breath and walked out to the middle and got the match underway again. The skill level and pace was much faster than my usual Supply League standard and I found myself sprinting quite often.

In the 88th minute, Marine FC scored the only goal to win the match.

That was my very first senior refereeing role and to be honest I enjoyed the experience. Had I not refereed at Supply League Level and also as an assistant referee at this Level for four seasons, it probably would have been a very scary experience. However, it was my fourth year thank goodness which gave me that much needed confidence.


Referee: Tom Conway (replaced by me after 33 minutes)
Assistant Referees: Phillip Croft and myself (replaced by Kevin Nelson after 33 minutes)
Assessor: None

First Half: 49:00, HRmax 169, HRavg 133, 489kcals.
Second Half: 48:00, HRmax 169, HRavg 150, 647kcals.
Totals: 1:37:00, HRmax 169, 1136kcals.

3.22km Park Loop Short in 14:11

I have an evening match as an assistant referee, therefore, I sensibly went for a short 2 mile run today.

1st mile: 7:12 (including 3 kissing gates to negotiate)
2nd mile: 6:59.


The Stats

Time: 14:11
Distance: 3.22km (2.00 miles)
Average Speed: 13.621kmh (8.464mph)
Average Pace: 4:24 per km (7:05 per mile)
Heart rate: HRavg 161, HRmax 169, and 213 kcals

7.58km Park Green and Dingle Loop in 36:23

My intention, exactly like on Friday, was to jog the 7.58km Park Geen and Dingle Loop at a steady pace, and unlike Friday, that's exactly what I did!

My legs felt stiff, I was not as metally strong, and it was extremely windy - believe me! I did not need any more excuses not to go fast.

My 5.00km (split time), today was 23:37 which is 1:29 slower than Friday's 22:08. My finish time of 26:23 is 2:23 slower than Friday too. Sometimes one day can be more difficult than another. Still not a bad lunchtime distance to start off the week.


The Stats

Time: 36:23
Distance: 7.58km (4.71 miles)
Average Speed: 12.500kmh (7.767mph)
Average Pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 154, HRmax 169, and 507 kcals

Eccleshall FC 0 - 2 Curzon Ashton

Saturday 11th November 2006, 15:00 Kickoff

North West Counties League Challenge Cup Second Round

Eccleshall FC 0 - 2 Curzon Ashton FC

Curzon Ashton left it late to prevent extra time, Cahill scoring in the 82nd and Moore in the 84th minute of the match.


Referee: Pat Dunn
Assistant Referees: Craig Doyal and myself
Assessor: None

First Half: 46:00, HRmax 157, HRavg 122, 489kcals.
Second Half: 46:30, HRmax 157, HRavg 126, 476kcals.
Totals: 1:32:30, HRmax 157, HRavg 124, 985kcals.

7.58km Park Green and Dingle Loop in 34:00

Another brand new route: 7.58 Park Green and Dingle Loop (see map)
My intention was to jog this new route at a steady pace, however, I reached the 2km mark 13 seconds faster than yesterday without even trying too hard. Basically, for some strange reason, I was feeling both mentally and physically strong. At that point, I thought I'd push a littler harder.

My 5.00km (split time), considering I had gone through one metal kissing gate and two other wooden kissing gates, ran up the 1.1km Green Lane climb and also the combined Dingle Lane and Longwood Road climb was 22:08 (4:26 per km or 7:07 per mile pace). Up to that point, I had been running at an average of 14.5kmh on the flat, 14.8kmh on the downhills, and 12.5kmh on the climbs).

Just before the 5.00km distance it began to rain, at the 5.50km distance the winds also picked up, and at the 6.10km distance it began to rain harder.

I actually enjoyed doing the run today, which is unusual, as most of the time we runners simply enjoy having completed the run. It'll probably be ages again before I have another day like today.


The Stats

Time: 34:00
Distance: 7.58km (4.71 miles)
Average Speed: 13.376kmh (8.312mph)
Average Pace: 4:29 per km (7:13 per mile)
Heart rate: HRavg 161, HRmax 170, and 512 kcals

7.58km Park Green and Dingle Loop

7.58km Park Green and Dingle Loop

Basically, you run out along the Oak Walkway until you get to Green Lane at the 2K mark. Now, instead of turning left up Green Lane, you turn right down Green Lane and continue until you reach The Thorn Public House at the top of Green Lane.

Turn left down Lumbrook Road and continue for about 1km until you reach Dingle Lane and then head down Dingle Lane.

At the Lyon's Lane and Cann Lane North junction, turn right into Lyon's Lane, then immediately left into Longwood Road.

Follow the bends of Longwood road for about 1 mile until you reach the Pewterspear Garden Path before heading down it for its 800 metre length.

Exit the Pewterspear Garden Path at London Road, but take the Old King's Street Roman Road (a public path) and follow it until you reach Stretton Road. At Stretton Road turn left and head past the Church.

The run terminates at the bus stop just before St. Matthew's C of E Primary School where you began 7.58km (4.71 miles) ago.

6.10km Park and Dingle Loop in 27:37

The same route as yesterday and 12 seconds faster too!

My time at the top of the Pewterspear Garden path both today and yesterday was 20 minutes exactly. That means that I gained the additional 12 seconds in the last 1.1 miles.


The Stats

Time: 27:37
Distance: 6.10km (3.79 miles)
Average Speed: 13.253kmh (8.235mph)
Average Pace: 4:32 per km (7:17 per mile)
Heart rate: HRavg 160, HRmax 171, and 412 kcals

6.10km Park and Dingle Loop in 27:49

Another brand new routine (more off road than the Wright's Green and Dingle Loop).

Basically, you run out along the Oak Walkway until you get to Green Lane at the 2K mark. Now, instead of turning left up Green Lane, you turn right down Green Lane. About 100 metres on, take a left-hand turn along Dodds Lane, that brings you out onto Lumbrook Road just before Dingle Lane. Head down Dingle Lane.

At the Lyon's Lane and Cann Lane North junction, turn right into Lyon's Lane, then immediately left into Longwood Road.

Follow the bends of Longwood road for about 1 mile until you reach the Pewterspear Garden Path before heading down it for its 800 metre length. I'll have to take a photo of the Pewterspear Path now it's all orange and brown.

Exit the Pewterspear Garden Path at London Road, but take the Old King's Street Roman Road (a public path) and follow it until you reach Stretton Road. At Stretton Road turn left and head past the Church. The run terminates at the bus stop just before St. Matthew's C of E Primary School where you began 6.10km (3.79 miles) ago.


The Stats

Time: 27:49
Distance: 6.10km (3.79 miles)
Average Speed: 13.158kmh (8.176mph)
Average Pace: 4:34 per km (7:20 per mile)
Heart rate: HRavg 161, HRmax 172, and 416 kcals