Blood Pressure Test

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...

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!

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

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!

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)

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

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...

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...

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

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

Just a walk today

When I left the doctor's yesterday, my car's panel displayed a battery warning light. When I got back to work I booked my car into the garage for 8:00am the following morning [today - Tuesday].

However, my car failed to start this morning and required a jump start using my wife's car. This delayed matters and my 8:00am plan went a bit to pot. Jessica also needing feeding and Abbie needed to get to her Mum's too.

So, I drove to the garage with no rev counter, speedo, ABS etc. due to poor battey power. Made it though! Abbie later picked me up after going to her Mum's who fed Jessica on our behalf. What a morning!

This meant that I was in work late and only had 40 minutes for lunch, so I went for a walk for exactly that length of time, walking about 2.5 miles.

Oh yes, my alternator had become so faulty that it had melted! It had also caused damage to the battery. £267 lighter, my car is working again...


Start: 2:37 pm
Time: 39:42
Distance: about 2.5 miles

Heart rate: HRavg 85, HRmax 100, and 178kcals

No run today

I did not run today, as I took our daughter Jessica Mae to the doctors at lunchtime instead. She is suffering from pompholyx eczema due to the heat at the moment.

We were given a prescription for a bath oil, body lotion, and face lotion which will definitely help.

We were using some Epiderm lotion which had in fact improved her skin condition but these other prescription lotions will obviously work better.

Another Sub-20 Park Loop Hat-trick

It was yet another hot and humid sunny day.

The roadworks on Stretton road had moved to just before the bus stop west of the school to just before the school entrance itself. A bit messy, but at least this allowed me to run the Park Loop.

I set off at a very good pace, determined to try and run another sub-20, completing my first mile in 6:49. I must admit it became harder due to the heat to keep going but mind over matter kept me going. In fact, I began to push harder from the exit of the Pewterspear Garden Path, completing the Park Loop in 19:39.


00:52 at 250 metres;
02:02 at 500 metres;
04:07 at 1 km;
06:49 at 1 mile;
08:25 at 2 kms;
09:26 at the halfway mark;
12:09 at the Pewterspear Garden Path (2,800 metres);
15:43 exiting the Pewterspear Garden Path;
19:39 at the finish.


Start: 1:44 pm
Time: 19:39 Park Loop
Distance: 4.45km (2.77m)

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

Heart rate: HRavg 165, HRmax 174, and 320kcals

Hillside Run due to roadworks

Roadworks...!

The council are digging up most of Stretton Road at the moment, getting rid of the many pot-holes. This meant that the eastbound side of the road (including pavement) was coned-off from the School all the way down to the Oak Walkway entrance. In fact there was a large generator that was powering the traffic lights blocking most of the entrance to the Oak Walkway.

Considering that I would have to run around these roadworks, potentially running into or out of the traffic (depending on the traffic lights) and would have to avoid heavy machinery, before running right around the generator, I thought it was probably best to give the Park Loop a miss today.

So, I ran in the opposite direction, selecting the Hillside Run (Gmap) instead. At the halfway turn-around point my time was 9:21 and the completion time for the 4.19kms (including hopping over four stiles and crossing the same busy A49 road twice) was 19:02.


Start: 2:43 pm - another late lunchbreak!
Time: 19:38 Park Loop
Distance: 4.19km (2.60m)

Average speed: 13.208kmh (8.207mph)
Average pace: 4:33 per km (7:19 per mile)

Heart rate: HRavg 157, HRmax 170, and 273kcals

Another Good Sub-20 in the blistering heat

It was yet another extremely warm day as I set off for my standard Park Loop run.

I however, for some unknown reason ignored the temperature and put my best foot forward, completing the Park Loop in another respectable sub-20 time of 19:38 (7:06 per mile pace).

An 18 seconds improvement on yesterday's effort.


00:56 at 250 metres;
02:01 at 500 metres;
04:06 at 1 km;
06:42 at 1 mile;
08:21 at 2 kms;
09:21 at the halfway mark;
12:00 at the Pewterspear Garden Path (2,800 metres);
15:33 exiting the Pewterspear Garden Path;
19:38 at the finish.


Start: 3:05 pm - very late lunchbreak!
Time: 19:38 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.599kmh (8.450mph)
Average pace: 4:25 per km (7:06 per mile)

Heart rate: HRavg 166, HRmax 173, and 313kcals

Park Loop on another hot day

It was yet another hot and humid day, but with a little helpful breeze.

My mindset was to run around the Park Loop in a comfortable time with consideration to the warm weather today. That was the plan...

However, I began well and continued at a steady and reasonable pace - all things considered.

At my usual two-minutes-ish to go check-point, my time was 18:03. In order to gain a sub-20, I increased my pace to a fast run for the remaining 450 metres or so, gaining back those important three seconds plus another four extra as well. My completion time was a pleasing 19:56 and exactly two minutes faster than yesterday.


Start: 1:36 pm
Time: 19:56 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.395kmh (8.323mph)
Average pace: 4:29 per km (7:13 per mile)

Heart rate: HRavg 163, HRmax 175, and 310kcals

A run in the sun

It was far too hot and humid to run around the Park Loop at any real pace. Today was all about getting around the circuit in a reasonable and sensible time.


Start: 1:34 pm
Time: 21:56 (Park Loop)
Distance: 4.45km (2.77m)

Average speed: 12.173kmh (7.564mph)
Average pace: 4:56 per km (7:56 per mile)

Heart rate: HRavg 156, HRmax 163, and 310kcals

Sandymoor + Bogg Wood Loop

It was extremely warm (23C/24C) and the sun was still burning down. It was also very humid.

Considering these facts and that I managed to sneak another Saturday run in following more weeding etc., I decided to jog rather than go mad running. A sensible time of 26:40 over the 5.34km distance.


Gmap of route.

Start: 6:06 pm
Time: 26:40
Distance: 5.34km (3.32m)

Average speed: 12.015kmh (7.466m)
Average pace: 5:00 per km (8:02 per mile)

Heart rate: HRavg 156, HRmax 165, and 382kcals

Any sub-20 will do!

Unlike yesterday and the day before, it was far too warm to run at the same pace set on those two previous days, so I did not even make an attempt to do so. Instead, I set off with the mindset that any sub-20 will do...

Times compared with yesterday:

00:58 (+6) at 250 metres;
02:03 (+6) at 500 metres;
04:06 (+6) at 1 km;
06:42 (+6) at 1 mile;
08:21 (+10) at 2 kms;
09:23 (+12) at the halfway mark;
12:03 (+14) at the Pewterspear Garden Path (2,800 metres);
15:42 (+21) exiting the Pewterspear Garden Path;
19:55 (+28) at the finish.


At the exit of the Pewterspear Garden Path, I realised that my goal of a sub-20 was slipping away from me...

This was even more obvious at my "two-minutes to go marker", where my time was 17:59. This was too close for comfort, so I increased my pace just enough to finish with a time of 19:55.

Today's objective was achieved, which meant that I had completed three consecutive sub-20 Park Loop times.


Start: 2:16 pm
Time: 19:55 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.406kmh (8.330mph)
Average pace: 4:29 per km (7:12 per mile)

Heart rate: HRavg 168, HRmax 178, and 328kcals

Fastest Park Loop of 2007

Park Loop in 19:27.

I stood at the Start Line not in the mental mood to run another fast one like yesterday, but something in the back of my mind was saying, "go on, give it a go."

So, I gave into this niggling thought and began the Park Loop at a good pace:


Times compared with yesterday:

00:52 (-1) at 250 metres;
01:57 (-3) at 500 metres;
04:00 (-4) at 1 km;
06:36 (-4) at 1 mile;
08:11 (-4) at 2 kms;
09:11 (-4) at the halfway mark;
11:49 (-5) at the Pewterspear Garden Path (2,800 metres);
15:21 (-3) exiting the Pewterspear Garden Path;
19:27 (-3) at the finish.


I'll be honest, had I gone even one second behind at any checkpoint, I would have very likely dropped off the pace completely. This never happened, so I continued through the mental pain barrier as indicated by my HRavg of 170 and HRmax of 180.


Start: 1:14 pm
Time: 19:27 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.728kmh (8.530mph)
Average pace: 4:22 per km (7:02 per mile)

Heart rate: HRavg 170, HRmax 180, and 329kcals

No pain, no gain...

Park Loop in 19:30...

Whilst sitting at my desk just prior to heading off to the gym, I thought... "To be honest, I have not run hard or fast enough for sometime where it hurts you to keep going."

On the way to the gym, I maintained that thought and began to mentally prepare myself for that tougher run than usual (of late).

At the start line of the Park Loop, my mind was still unchanged, so I set off at a reasonable pace, completing the first 250 metres in 53 seconds rather than the typical minute. Now it was all about keeping going. I reached the kilometre at 4:03, where recently those times have been more like 4:20 to 4:30 (even a few lazy 4:40s).

I stepped up the pace, and reached the mile mark at 6:40 (including stopping and starting at three separate kissing gates). My times at this point have been 7:00 at best and usually anything up to 7:20. My 2km time was 8:15 instead of the typical 8:40 to 8:50.

At the halfway mark, my time was 9:15 rather than anything up to 10:00.

I reached the top of the Pewterspear Garden Path at 11:54 (the 2,800 metre mark), instead of 12:30+. I again kept the pace going and yes for me (at this moment in time) it was hurting more than normal. I exited the Pewterspear Garden Path at 15:24, instead of 16:30+.

With a sub-20 in my sights, I continued to maintain the same pace and completed the 4.45km in 19:30 exactly, which equals my best Park Loop run of 2007 obtained on the 13th March.

No pain, no gain! Although, I felt that if I really wanted to, I could have taken on more pain, but that was enough for today.


Start: 2:47 pm
Time: 19:30 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.692kmh (8.508mph)
Average pace: 4:23 per km (7:03 per mile)

Heart rate: HRavg 167, HRmax 176, and 319kcals

4.78km Park Loop Extension in 22:16

I ran into a head wind for the first 2km on what was again a typically warm sunny day.


Start: 1:45 pm
Time: 22:16
Distance: 4.78km (2.97m)

Average speed: 12.880kmh (8.003m)
Average pace: 4:39 per km (7:30 per mile)

Heart rate: HRavg 164, HRmax 174, and 347kcals

8km's today

Following 2.5 hours of weeding, turning over soil, and raking, which burned off a few kcals itself, I rewarded myself with an unusual Saturday run...

This 8km run was in fact three separate runs back-to-back. The main run was just over 5.3km, with two warm down loops of 1.4km each. They were as follows:


Run 1: Sandymoor Loop incorporating Bogg Wood

Gmap of route

Start: 4:54 pm
Time: 25.16
Distance: 5.34km (3.32m)

Average speed: 12.681kmh (7.879m)
Average pace: 4:44 per km (7:37 per mile)

Heart rate: HRavg 163, HRmax 172, and 389kcals


Run 2: Sandymoor Community Centre Loop (Warm down)

Gmap Warmdown

Start: 5:23 pm
Time: 6.24
Distance: 1.38km (0.86m)

Average speed: 12.938kmh (8.039m)
Average pace: 4:38 per km (7:28 per mile)

Heart rate: HRavg 160, HRmax 172, and 96kcals


Run 3: Sandymoor Community Centre Loop (Warm down)

Gmap Warmdown

Start: 5:33 pm
Time: 6.25
Distance: 1.38km (0.86m)

Average speed: 12.904kmh (8.018m)
Average pace: 4:39 per km (7:29 per mile)

Heart rate: HRavg 160, HRmax 174, and 96kcals

Park Loop in the sunshine

Another run around the old favourite and regular Park Loop on yet another warm sunny day.


Time: 20:36 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.961kmh (8.054m)
Average pace: 4:38 per km (7:27 per mile)

Heart rate: HRavg 162, HRmax 173, and 313kcals

Run with John

A 5.08km run around the Thorn Loop with John on a sunny, warm, and humid day at an easy chatting pace with an overall time of 24:45.

It is always good to have a running (or sometimes trotting) partner rather than running alone all the time.

It is however good to see that even now we both do not get too much chance to run together we are both still motivated to continue running on our own. Blogging helps of course!


Time: 24:45 Thorn Loop
Distance: 5.08km (3.16m)

Average speed: 12.315kmh (7.652m)
Average pace: 4:52 per km (7:50 per mile)

Heart rate: HRavg 161, HRmax 173, and 371kcals

Another short walk

My wife and I, took our 25 week old daughter: Jessica Mae, to see her doctor as she was feeling a little unwell. This meant that I did not have time for a run, so I put in a short walk instead.


Time: 32:02 Mini-Park Loop

Heart rate: HRavg 91, HRmax 101, and 168kcals

A walk in the park

My knee was niggling me today, so I played safe and decided to go for a walk around the Park + Dingle + Random Loop.


Time: 55:57 Park Loop + More

Heart rate: HRavg 95, HRmax 118, and 329kcals

Later than planned...

Due to my workload, I did not run at lunchtime, but instead began my run at 16:50 immediately after work. The Park Loop Extension, considering I had time...


Time: 21:34 Park Loop
Distance: 4.78km (2.97m)

Average speed: 13.298 (8.263m)
Average pace: 4:31 per km (7:16 per mile)

Heart rate: HRavg 160, HRmax 168, and 321kcals

Turned out quite nice in the end...

Considering the weather yesterday and this morning, by lunchtime it was very sunny and warm indeed.

I decided run the Park Loop again, but this time, upped the pace a little.


Time: 20:44 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.878 (8.002m)
Average pace: 4:40 per km (7:30 per mile)

Heart rate: HRavg 162, HRmax 173, and 316kcals

Got a bit wet...

It rained for the duration of my run around the Park Loop. I had decided to take it steady today considering the weather conditions.


Time: 22:05 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.091 (7.513m)
Average pace: 4:58 per km (7:59 per mile)

Heart rate: HRavg 154, HRmax 168, and 309kcals

Grappenhall Vets 4 - 1 Stepping Hill Vets

This was an end of season veterans' friendly match that I was asked to referee as a favour for Grappenhall Vets. The match fee was £20, which is not too bad. As, you can see from my HRmax and HRavg this was an easy game in terms of my fitness level.

Grappenhall scored first after 25 minutes and Stepping Hill scored in the last 5 seconds of the added minute of stoppage time in the first half.

Grappenhall stole the show in the second half, scoring in the 82nd, 84th, and 86th minutes to win 4 - 1.

The only downside was that I had to caution a Stepping Hill player for his over-the-top aggressive beahaviour towards a Grappenhall player in the 72nd minute.


The Stats

First Half: 46:00, HRavg 115, HRmax 141 and 402kcals
Second Half: 47:26, HRavg 113, HRmax 142 and 396kcals
Total: 798kcals

Week's Totals

For some strange reason, over the last six days, I have managed to run a total distance of 42.11km (26.17 miles), which is 84.988 metres shy of a marathon. Shame that I did not manage to run that extra distance. Never mind!

Still, I have a friendly Sunday League match tomorrow, so I suppose I'll definitely run that small distance plus some more too, although I will be unable to officially record such distance. However, each game tends to be about 10km.

Post-edit: My week's total kcals including the friendly match (indicated above) is 3,751kcals, which is the most in any one week for me.

14.61km Six Wigg Island Loops in 1:12:47

Abbie, her Mum, and Jessica were going on a walk with other Mum's and their young children as part of an organised Midwifery Week 2007 event around Wigg Island starting at 11:00am.

Considering that my refereeing football season is over (apart from a friendly tomorrow), I did not have a game today, so used this chance to go for a long run instead. My thoughts were, if they were walking aroung Wigg Island, then I would run a few times around it.

From the car park I ran outbound for 260 metres, which would be where my six circuits of approimately 2.348km per circuit would start, before running back the 260 metres back to the car pack finish.

My 10km time over a very difficult hilly circuit on a very warm day was 48:50. My completion time over the 14.61km (9.08 miles) was 1:12:47.


Today's Stats

Time: 1:12:47 Wigg Island x 6 circuits
Distance: 14.61km (9.08m)

Average speed: 12.044 (7.484m)
Average pace: 4:59 per km (8:01 per mile)
Heart rate: HRavg 158, HRmax 174, and 1,064kcals

7.50km Appleton New Lane and Pewterspear Loop in 34:44

I had already decided to run a completely different circuit today and for it to be that little bit longer than my usual lunchtime run. The best part was that is was a lot cooler and there was also very little wind - good running conditions.

So, I headed eastbound along Stretton Road, running past the Thorn Pub and some 500 metres or so beyond it, turning at the next left-hand turn into New Lane. I then continued along New Lane until reaching its end. I then followed the Dingle and Longwood Road course, then down the Pewterspear Garden path. Then instead of running down the Old Roman Road which would be the norm, I instead ran along the London Road towards the Cat & Lion lights, before turning left into Stretton Road towards the "bus stop" finish at St. Matthews School.

To be honest, I felt both mentally and physically strong from start to finish.


Today's Stats

Time: 34:44 Appleton New Lane and Pewterspear Combination Loop
Distance: 7.50km (4.66m)

Average speed: 12.956 (8.050m)
Average pace: 4:38 per km (7:27 per mile)

Heart rate: HRavg 156, HRmax 165, and 494kcals

5.24km Pewterspear, Longwood, Dingle, Cann, Park Loop Combination

5.24km Combination run in 24:43 on an even warmer day than yesterday.

Starting at the "bus stop" on Stretton Road, Stretton, Warrington, Cheshire, England, adjacent to St. Mattews School, I ran westbound along Stretton Road, until reaching the Cat & Lion lights.

At these traffic lights, I turned right, running down London Road with the Cricket ground to my right-hand side.

At the roadabout about 1/2 mile along London Road, I then continued to run up the Pewterspear Garden path, taking a left-hand turn near to the very top of this path.

I then continued along this left-hand path until exiting at Longwood Road. At its exit, I turned left and continued down Longwood Road for about 1/4 mile, turning right towards The Dingle at Cann Lane.

I ran up Cann Lane, until reaching a path to my left-hand side that leads to Green Lane.

I ran along Green Lane, until reaching the Park "Pillars", where I continued to run along this path for the next 1.8km until reaching Stretton Road once again.

At Stretton Road, I turned right, running towards St. Matthews School for the last 200 metres where my run was completed.


Today's Stats

Time: 24:43 Pewterspear, Longwood, Dingle, Cann, Park Loop Combination
Distance: 5.24km (3.26m)

Average speed: 12.720 (7.904m)
Average pace: 4:43 per km (7:35 per mile)

Heart rate: HRavg 157, HRmax 166, and 358kcals

4.98km Walnut Green and Park Loop

I ran virtually 5km on a considerably very warm day indeed. It took me quite some time to cool down afterwards. I can still feel me knee a little too!

Basically, the course consists of running eastbound along Stretton, turning left down Walnut Green Road, continuing onto Cann Lane, before turning left down the twisting path to Green Lane. From there the run is identical to the remaining 2.45km of the Park Loop.


Today's Stats

Time: 23:32 Walnut Green and Park Loop Combination
Distance: 4.98km (3.09m)

Average speed: 12.700 (7.890m)
Average pace: 4:44 per km (7:36 per mile)

Heart rate: HRavg 160, HRmax 174, and 351kcals

3.72km Park Loop Medium in 16:53

My knee has stopped clicking which has to be good news. However, I am aware that it is still not 100%. It did not however stop me running. I decided to run a shorter distance today but pick up the pace a little instead.

It was again very warm and also very windy considering.


Today's Stats

Time: 16:53 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 13.220 (8.214m)
Average pace: 4:32 per km (7:18 per mile)

Heart rate: HRavg 162, HRmax 175, and 258kcals

6.10km Park, Dodds, and Dingle Loop in 30:45

I could definitely feel my left knee today, especially during the first and last kilometres. In fact, my knee is making a clicking sound when I descend stairs or steps - very strange!

The cause of this injury is more than likely due to me running about for 90 minutes on what was a very dry and firm football pitch only just a couple of days ago.

So, with this in mind and also the fact it was a particularly a warm but windy day, I wisely decided to take things a bit steadier. The slower you go, the less impact on my knees you see!

For this reason, I ran a little further this lunchtime to compensate for the considerably reduced pace. I have to say, it is sometimes very enjoyable just to jog round rather than blasting it all of the time.


Today's Stats

Time: 30:45 Park, Dodds, and Dingle Loop
Distance: 6.10km (3.79m)

Average speed: 11.902 (7.396)
Average pace: 5:02 per km (8:07 per mile)

Heart rate: HRavg 154, HRmax 165, and 428kcals

Chester City (U18) 1 - 0 Port Vale (U18)

I arrived at Airbus, Broughton at 8:35am for a 10:30am kick-off. My two assistants, Daniel Hitchell and Lauren Bridge arrived 15 minutes later at 8:50am. All of us were present very nice and early which better helped to plan the game as a team.

Following a minute silence in memory of Alan Ball, Chester City kicked-off.

Chester City were the better side, but the Port Vale goalkeeper was having a first class game, pulling off some point blank and far reaching saves. He definitely, for me, was the man of the match and kept the score down.

However, in the 80th minute, following a Chester City corner and one clearance, the second shot settled in the back of the Port Vale net.

Chester City continued to apply the pressure during the last ten minutes which was equally well defended by Port Vale.

Final score 1 -0 to Chester City.


Unless I pick up an unscheduled appointment, that was my last game of this season. Looking forward to the well earned rest.


Referee: myself
Assistant Referees: Daniel Hitchell and Lauren Bridge

First Half: 46:00, HRmax 162, HRavg 147, 546kcals.
Second Half: 48:30, HRmax 162, HRavg 140, 586kcals.
Totals: 1:34:30, 1132kcals.

Just 2 miles in a steady 15:07 today

Due to my game tomorrow morning between Chester City (U18) and Port Value (U18) kicking off at 10:30am, I had planned to have a complete rest day today.

However, the sun was shining and I thought about getting out there and at least running a short distance at a steady pace. So that's exactly what I did.


Today's Stats

Time: 15:07 Park Loop Short
Distance: 3.22km (2.00m)

Average speed: 12.781 (7.941)
Average pace: 4:42 per km (7:33 per mile)

Heart rate: HRavg 159, HRmax 173, and 221kcals

3.72km Park Loop Medium

I arrived in work early today, as I had to dash off at 11:00am for Jessica Mae's (our twenty-one week old's) 11:15am appointment for her third and final baby injections.

Jessica unfortunately had to have three individual injections today, where two were in her left leg and the other in her right. Two of today's injections are apparrently the worst of all the injections she has had todate. Jessica was not too happy immediately afterwards. Her next set of injections are when she's one year's old.

Due to the above important appointment, I only had time to run the Park Loop Medium today, although a short one is much better than none at all.

I ran at a reasonable pace, especially considering it was a particularly warm and sunny day.


It is extremely likely that I may have a planned rest day tomorrow, as I have been appointed by the FA to referee the Football Youth Alliance North West fixture between Chester City (U18) and Port Vale (U18) that kicks off at 10:30am at Airbus in Broughton on Saturday morning. I will need to be at the ground by 9:00am. These 18 year old youth players at this particular level and standard can run and keep running for the whole 90 minutes. I will, therefore, need to be both physically and mentally rested.


Today's Stats

Time: 17:22 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 12.852 (7.986mph)
Average pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 162, HRmax 168, and 265kcals

1.13km further than planned

I left the gym thinking that I'd run the standard 4.45km Park Loop Anticlockwise, however, moments before setting off, I decided that I'd run the course in the opposite direction for a change.

Then, whilst running up the Pewterspear Garden Path, I decided to extend my run by taking the last left-hand turn near the top of the Pewterspear Garden Path. This would mean running 4.78km instead.

Near to the exit onto Longwood Road, I decide to extend the run again, turning left rather than right. This meant I would now be running the 5.58km Park, Dodds Lane, Dingle Loops Clockwise. The same run that I did with John the other day but in reverse.

It was a slower time, but to be honest, I never intended it to be any different.


The Stats

Time: 27:38 Dingle/Dodds Lane and Park Loop
Distance: 5.58km (3.47m)

Average speed: 12.116 (7.528mph)
Average pace: 4:57 per km (7:58 per mile)

Heart rate: HRavg 160, HRmax 171, and 411kcals

Park Loop in 20:54

Considering that I had an evening kick-off match only last night, I was pleased with my overall performance today.


The Stats

Time: 20:54 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.775 (7.938mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 165, HRmax 173, and 334kcals

Ellesmere Port 0 - 1 Newton

Another refereeing appointment so soon after my Saturday game. The original referee, due to work committments could no longer referee this game, so I was asked to step in at the last minute - well just over 24 hours to go.

So, I went Poolside at lunchtime mindful of this appointment.

A fair result may have been a draw, but in football that sometimes, like today does not happen and Newton managed to score with 7 minutes to go.

40 minutes each way was agreed due to poor weather and poor light, considering a 6:30pm kick-off without the option of floodlights.


The Stats

First Half: 42:51, HRavg 149 and 509kcals
Second Half: 42:36, HRavg 152 and 492kcals

Blacon Youth Club 1 - 1 Marine Reserves

Date 21st April 2007

A refereeing appointment between Blacon Youth Club and Marine Reserves. Blacon scored first, however, in an evenly contested game, Marine Reserves came back to equalize.


The Stats

First Half: 47:18, HRavg 149 and 623kcals
Second Half: 48:04, HRavg 148 and 611kcals

Park Loop Medium in 18:26

Date: 20th April 2oo7

Just a light training session over a shorter distance of 3.72km , considering I have a 4th official appointment in the Runcorn and District Saturday Cup Final, where it possible I may be called upon and I have a referees appointment tomorrow too.


The Stats

Time: 18:26 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 12.108 (7.524mph)
Average pace: 4:57 per km (7:58 per mile)

Heart rate: HRavg 167, HRmax 182, and 429kcals

A run with John

Date: 19th April 2007

My first run with John since January for one reason or another.

It is always good to team up with my fellow running buddy. Even when you're not feeling on best form, it is still possible to find that little bit extra. Mind over body and all that.

It was not intended, but we both ran at a good old reasonable pace over the Park and Dingle Short-cut Loop of a distance of 5.58km.


The Stats

Time: 26:17 Park Loop Anticlockwise
Distance: 5.58km (3.47m)

Average speed: 12.738 (7.915mph)
Average pace: 4:43 per km (7:34 per mile)

Heart rate: HRavg 167, HRmax 182, and 429kcals

4.78km Park Loop Extension in 23:43

Date: 18th April 2007

I ran the 4.78km Park Loop Extension in a time of 23:43.


Time: 23:43
Distance: 4.78km (2.97m)

Average speed: 12.093km (7.514m)
Average pace: 4:58 per km (7:59 per mile)

Retrospective updates

Well, I've been very busy at work lately and my home life with my 21 week old daughter is also very busy too. As a result, I am finding it extremely difficult to find such time to update my blog.

Sorry!

I will simply detail some of the missing runs and other fitness activities as a list:

Will update soon...

Runcorn and District Saturday Cup Final

A Saturday Cup.... played on a Friday evening!

Halton 0 - 3 Halsbury

(Forth Official appointment)

Not too much exercise. Maining moving down the line to keep telling the Halton officials and subsitutes to move back off the line etc.