Improving Times...

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

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

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

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

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

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

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

More to follow...

Sting like an... insect

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

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

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

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

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

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

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

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

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

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

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

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

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!

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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

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

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

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

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...

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!

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!

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

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

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&ie=UTF8&ll=53.546874,-2.652211&spn=0.002939,0.007982&t=k&z=17&om=1

Hold the Front Page!

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

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

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...

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!

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

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.