Friday, 29 September 2006

Steamroom and Suna



























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

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

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

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

Wednesday, 27 September 2006

6.50km Appleton Park Loop in a painful 31:19

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

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

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

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


The Stats

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

Tuesday, 26 September 2006

Hip Hip Boohoo!

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

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

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

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

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

We'll see what tomorrow brings...

Monday, 25 September 2006

4.45km Park Loop Anticlockwise in 21:08

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


The Stats

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

Saturday, 23 September 2006

Heswall FC 2 - 0 Marine Reserves FC

West Cheshire Football League

Heswall FC 2 - 0 Marine Reserves FC

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

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

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

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


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


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

Friday, 22 September 2006

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

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


The Stats

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

Thursday, 21 September 2006

9.10km Appleton Park and Reservoir Combination in 46:35

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

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

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

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

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

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

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

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


The Stats

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

9.10km Appleton Park and Reservoir Combination

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tuesday, 19 September 2006

Abbey Hey FC v Atherton LR FC

North West Counties League, Division One

Abbey Hey FC 3 - 1 Atherton LR FC


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

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

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


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


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

Friday, 15 September 2006

3.22km Park Loop Short in 15:55

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

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

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


The Stats

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

Thursday, 14 September 2006

6.50km Appleton Park Loop in 29:23

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

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

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

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

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

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


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

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


The Stats

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

Wednesday, 13 September 2006

Cheadle Town FC v Stalybridge Celtic FC

Cheshire Senior Cup Round One

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


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


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

Tuesday, 12 September 2006

Steamroom for me today!

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

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

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

Saturday, 9 September 2006

Ellesmere Port FC v Blacon Youth Club FC

West Cheshire Football League

Ellesmere Port FC 1 - 1 Blacon Youth Club FC


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

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

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

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


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


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

Friday, 8 September 2006

6.50km Appleton Park Loop in 30:06

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

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

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


The Stats

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

Thursday, 7 September 2006

6.50km Brand New Appleton Park Loop in 30:01

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

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

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

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



The Stats

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

Appleton Park Loop

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

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

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

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

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

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

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

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

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

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

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

11. Turn right onto Windmill Lane.

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

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

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

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

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

Tuesday, 5 September 2006

4.45km Park Loop Anticlockwise in 20:42

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

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

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

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


The Stats

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

Saturday, 2 September 2006

Radcliffe Borough FC v Grantham Town FC

Saturday 2nd September 2006, 15:00 Kickoff

Northern Premier League, Premier Division

Radcliffe Borough FC 2 - 1 Grantham Town FC


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

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



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

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

Friday, 1 September 2006

4.45km Park Loop Anticlockwise Jog in 22:14

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

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

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


The Stats

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

Sunday, 27 August 2006

Salford City FC v St. Helens Town FC

Saturday 26th August 2006, 15:00 Kickoff

North West Counties League Division 1
Salford City FC 2 - 1 St. Helens Town FC

It was the Referee's first game at this level having been promoted this season and he performed well on the day. He was a very good team player which is nice to see. Both teams were happy with all our performances over the 90 minutes which is extremely pleasing and sporting to see.


Referee: Ryan Johnson
Assistant Referees: Andrew Worthington and myself
Assessor: Roy Naylor


First Half: 49:00, HRmax 163, HRavg 130, 538kcals.
Second Half: 49:00, HRmax 163, HRavg 134, 595kcals.
Totals: 1:38:00, HRmax 163, HRavg 132, 1133kcals.

Friday, 25 August 2006

4.45km Park Loop Clockwise in 20:41

I ran the Park Loop in the opposite direction for a change.

This is also my first run since Tuesday, because work has been (and still is) manic!

My fitness level felt better today. It's still improving but needs to improve some more yet...


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 166, HRmax 175, and 333kcals

Tuesday, 22 August 2006

Birthday Jog

I was far too busy yesterday to even venture out at lunchtime. There were too many urgent tasks that had to be done and done quickly.

However, today is my birthday, so I went for a nice and easy jog around the Park Loop in a confortable time of 22:03. Well, I didn't want to go pushing myself today of all days... it was all about getting out in the fresh air and gaining some more time on feet.

Beer, indian meal, and birthday cake later... well once a year you're allowed surely!


The Stats

Age: 38
Time: 22:03
Distance: 4.45km (2.77m)
Average speed: 12.109kmh (7.524mph)
Average pace: 4:57 per km (7:58 per mile)
Heart rate: HRavg 155, HRmax 164, and 311kcals

Saturday, 19 August 2006

Lancaster City FC v Gainsborough Trinity FC

Saturday 19th August 2006, 15:00 Kickoff

Conference North

Lancaster City FC 0 - 1 Gainsborough Trinity FC

The weather was awful. It rained from start to finish. In fact, during most of the second half we experienced torrential rain. I could not get any wetter. Water was pouring down my face. My top, shorts, socks, and boots were soaked. A pond sized puddle formed near the corner flag on my line which I kept needing to run into. I have not known rain like that during a match for a number of years and then only once before.


Referee: Steve Cummings
Assistant Referees: Terry Fox and myself
Assessor: Frank Taylor

First Half: 47:00, HRmax 163, HRavg 140, 586kcals.
Second Half: 48:00, HRmax 179, HRavg 145, 579kcals.
Totals: 1:35:00, HRmax 179, HRavg 142, 1165kcals.

Friday, 18 August 2006

2 mile Park Loop Short Jog in 16:16

Just a 2 mile jog around the shorter Park Loop circuit considering that I have a Conference North match running the line tomorrow.

Thursday, 17 August 2006

4.45km Park Loop Anticlockwise in 20:41 with John

John joined me for a run around our old favourite Park Loop. His fitness level is at a higher level than mine at the moment which he proved by completing the distance in 19:49.

As for myself, I found it very difficult to maintain the pace and from the kilometre mark, John began to break away further and further into the distance. I think it'll take some time to get my usual level of fitness back - it is extremely frustrating when you work so hard to attain it, to then gain an injury that sets you backwards.

Still, time on feet is always a good thing... and must help in the long (or short) run.


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 161, HRmax 171, and 317kcals

Wednesday, 16 August 2006

4.45km Park Loop Anticlockwise in 20:28 Again!

An identical time to yesterday's effort! Although it did hurt more today for some strange reason.

I did lose some time when I had to stop at the Pweterspear Road to allow a speeding car that was travelling in excess of 50mph to pass by. I wasn't going to play chicken! So, perhaps if it wasn't for that, I would have marginally beat yesterday's time.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 164, HRmax 177, and 322kcals

Tuesday, 15 August 2006

4.45km Park Loop Anticlockwise in 20:28

I went flat out today - for my current fitness level that is, which is way off its usual best. I am trying to work on getting back to my usual standard.

Still, a reasonable time all things considered and much much better than my disappointing run of yesterday.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)
Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 161, HRmax 172, and 307kcals

Monday, 14 August 2006

4.45km Park Loop Anticlockwise plod in 22:47

This post relates to Monday 14th August 2006:


I really did struggle today. My fitness level is not at an acceptable level for me at the moment. I still have not returned back to the same level before my knee injury (which is still mending) and it is most disappointing.

Also, I did not get the best of sleep last night and was burning up kcals moving furniture for hours on end yesterday so my reserve is probably depleated. Not the best preparation!

To top a bad performance off, I had to stop and give way to traffic at the Pewterspear Road, Longwood Road (near Green Lane), and Longwood Road again (at the exit of the Pewterspear Garden Path). Nothing appeared to go right at all - I have not had to stop and give way to traffic three times before!

The only positive thing from this run was that I did it...


The Stats

Time: 22:47
Distance: 4.45km (2.77m)
Average speed: 11.719kmh (7.282mph)
Average pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 155, HRmax 162, and 320kcals

Furniture moving again!

Sunday... oh yes, Sunday...

The painter and decorator had completed all of the decorating with the exception of the hall, stairs, and landing, and the downstairs cloakroom. He began his two week holiday somewhere in Devon and will be back on the 29th to complete the outstanding work. The good new is that there will not be much more disruption as all the main rooms are now finished.

So, Sunday consisted of approximately 11 hours moving furniture about, then moving it again and then again until the dining room, lounge, second bedroom, and master bedroom were looking 'normal' once again.

I still have outstanding tasks like fixing the lounge fireplace mirror in position and re-drilling holes to support the lounge window curtain poles and such like. But I'm getting there once again. The plan is to do a bit each evening until we're straight once again, although we can now certainly live a much normal relaxed lifestyle.

By the end of next Sunday, when I'll have another full day, I should have been able to complete everything. Well, that's the plan any way!

West Kirby 0 - 1 Christleton

My very first West Cheshire League fixture on Saturday 12th August 2006 at 3:00pm was between West Kirby FC and Christleton FC played at Marine Park, Greenbank Road, West Kirby.

Christleton scored the only goal in the second half to win their opening game.

From a refereeing point of view the match went really well with both teams playing football in the true spirit of the game. There were no cautions and no sending offs. I gave both clubs very high sportsmanship marks.

My Assistant Referees consisted of ex-premiership referee David Pugh and a Level 4 Referee (who had a free Saturday) called Stephen Grove. Their performance was excellent. They both positively contributed to a successful game and certainly helped my overall match control throughout. Good team effort.

First Half: Time 48:08, HRmax 165, HRavg 145, 532 kcals;
Second Half: Time 48:36, HRmax 165, HRavg 145, 618 kcals;
Totals: Time 1:36:44, Hrmax 165, HRavg 145, 1150 kcals.

New Supply League: West Cheshire League

As apart of the Football Association's new plan, the number of supply leagues has been reduced from 53 to just 39.

This means that some supply leagues no longer exist and any Level 4 referees originally on these leagues have been re-appointed to another nearby surviving supply league.

Other Level 4 referees on the borders of two supply leagues have been transferred to even out the numbers. Otherwise some supply leagues would have too many Level 4 referees whilst others would have too few.

There are now approximately twenty something Level 4 referees per supply league. Level 5, 6, 7, and 8 referees would then act as Assistant Referees only.

In previous seasons, Level 5 and sometimes Level 6 referees were used when there were no available Level 4 referees. This is no longer allowed.

For me as a Level 4 referee, considering I was geographically positioned, I have been transferred from the Mid-Cheshire Football League to the West Cheshire Football League for this football season.

The Football Association's idea is that only Level 4 referees will be allowed to referee at supply league level and they would now fairly compete with each other for the top two places in their supply league.

Those at the top of their supply league would then likely be offered an interview for Contributory League (semi-professional) refereeing. Successful candidates following their interview would be premoted to Level 3 and be allowed to referee at the semi-professional standard.

Friday, 11 August 2006

4.45km Park Loop Anticlockwise in 21:34

It was hardwork today - my fitness level has certainly dropped considerably since my knee injury, still time on feet will help I'm sure... Will update later...


The Stats

Time: 21:34
Distance: 4.45km (2.77m)
Average speed: 12.380kmh (7.693mph)
Average pace: 4:51 per km (7:48 per mile)
Heart rate: HRavg 161, HRmax 166, and 322kcals

Thursday, 10 August 2006

3.72km Park Loop Medium Anticlockwise in 17:05

Will again update later... 'tis difficult when your lounge is being decorated and your wireless router is unplugged.


The Stats

Time: 17.05
Distance: 3.72km (2.31m)
Average speed: 13.065kmh (8.118mph)
Average pace: 4:35 per km (7:23 per mile)
Heart rate: HRavg 164, HRmax 170, and 266kcals

Tuesday, 8 August 2006

3.72km Park Loop Medium Anticlockwise in 17:53

Will update later...


The Stats

Time: 17.53
Distance: 3.72km (2.31m)
Average speed: 12.481kmh (7.755mph)
Average pace: 4:48 per km (7:44 per mile)
Heart rate: HRavg 160, HRmax 168, and 258kcals

Monday, 7 August 2006

3.22km (2.00m) Park Loop Short Anticlockwise in 16:34

After moving a bed mattress last night in preparation for the lounge and dining room being painted, I twisted my injured knee and it's a bit sore this morning.

Oh yes, in case you're wondering why our bed was downstairs in the dining room, that's because all of the upstairs in being decorated at the moment.

So, with a sore knee and due to the fact I was now completely bored of the treadmill, I decided to go for an easy trot around a much shorter 2 mile (3.22km) course.

Following my run, I strapped an ice pack to my knee for just over an hour - cold but I'm sure worth it.


The Stats

Time: 16:34
Distance: 3.22km (2.00m)
Average speed: 11.662kmh (7.246mph)
Average pace: 5:09 per km (8:17 per mile)
Heart rate: HRavg 151, HRmax 163, and 222kcals

Friday, 4 August 2006

Painting & Decorating the House

Wednesday evening at 10:30pm, my wife and I returned back from her Mum and Dad's to find a message on the answering machine left at 8:00pm. It was our decorator who we had booked three months ago to decorate the whole of our house. We knew he was planning to be available sometime in July or August. The message left was that he was planning to start in the morning at about 8:30am.

I was pleased that I had already moved the computer desk into the garage a couple of Sunday's ago and that I had packed away my old PC and put it into the loft space the Sunday just gone. I also tidied up the loft space and made some space - all in preparation of course. I had also informed my boss that I would probably require a day's holiday at a drop of a hat. All this said, I had hoped for at least a clear 24 hours notice instead of just 12 straight hours where we also required at least 6 hours sleep! I sent a text to my boss informing him that I would require a day's holiday in the morning.

I awoke the following morning at 6:10am, climbing out of bed at 6:30am. Following a quick shower, I began to empty the office (soon to be the nursery). At 8:30am, the decorator as promised arrived. I had only to take down the curtain rail and one room would then be ready for the decorator to start - just in time. He got to work preparing the room - sanding down and filling holes etc.
I then began to empty the second (spare bedroom), completing this at about 11:00am - again just in time for the decorator to move into this room to remove the wallpaper etc. This room would require a lot more preparation than the last, which was necessary as the master bedroom would quite obviously take me much longer to empty.

I moved the dining room table and its eight chairs into the conservatory before moving our bed and most of our bedroom furniture downstairs into what was the dining room. This was difficult as a wardrobe on the landing made things a little more difficult. Quite a lot of other things also found their way into conservatory from the bedrooms.

At about 2:30pm, the master bedroom was finally empty apart from some wardrobes which were moved into the middle of the room ready for covering. The decorator shortly afterwards moved into the master bedroom to begin initial preparation. His first day ended there at about 4:30pm.

My day however continued. I began to empty the ensuite removing all wall fixings etc. Then I moved into the bathroom and did much the same.

Most of our household bits like spare TV, DVD player, and video recorder (amongst many other things) from our bedrooms were all in the lounge. These were boxed and bagged up and moved into the loft space. I also moved the wardrobe and other furniture from the landing into the middle of the master bedroom. The ensuite and bathroom furniture, roller blinds, curtain rails, and curtains etc. all found their respective temporary homes.

I lost count how many things I moved (multiple times), how many journeys up and down the stairs (in excess of 100 I would estimate), and how many kcals I had burned during my 16 hours of hard work. I slept well... but had to be up early again the following morning. Although I would be going to work for a rest.

Oh yes... I did not get to run yesterday, but I certainly worked out!

I was completely sapped of my energy today too, so I did not run today either... I've not been this tired for absolutely ages.

Wednesday, 2 August 2006

4.20km Treadmill in 18:09

Another 4.2km on the treadmill. I ran at a constant 14.0kmh for the entire distance - well at least it's over much quicker! My time would have been 18:00 on the nose, but the treadmill takes 9 seconds to slowly get up to speed.

I wore my knee support today and only got one twinge. Also, I think it helped, because I felt no pain afterwards.


The Stats

Time: 18:09
Distance: 4.20km (2.61m)
Average speed: 13.884kmh (8.627mph)
Average pace: 4:19 per km (6:57 per mile)
Heart rate: HRavg 165, HRmax 177, and 290kcals

Tuesday, 1 August 2006

4.20km Treadmill in 18:37 Again!

I selected my 4.2km treadmill program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37 (identical to yesterday).

Basically, I ran the Cooper Test (12 minute run) at an average speed of 13.9kmh, covering a distance of 2,780 metres in this time. I then dropped my speed to 13.0kmh for 420 metres that acted as a recovery period where my Heart Rate dropped to 163 bpm.

I then increased the speed to 13.5kmh for the next 600 metres, before increasing the speed to 14.0kmh for the next 200 metres, then increasing it further to 14.5kmh for the next 100 metres, then again to 15.0kmh for the next 50 metres, and finally increased my speed to 15.5kmh for the final 50 metres.

This final 1,000 metre incremental speed step-up to a sprint finish will hopefully help towards me gaining my old fitness level back.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 157, HRmax 174, and 272kcals

Cooper Test: 2,780 metres in 12 minutes.

Monday, 31 July 2006

4.20km Treadmill in 18:37

With my knee still recovering, I decided to run on a softer surface and opted for the gym treadmill. I selected my 4.2km program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37.

Basically, I ran the Cooper Test (12 minute run) at an average speed of 14.3kmh, covering a distance of 2,860 metres. I then dropped my speed to 11.0kmh for 340 metres to take on board some water and allow my Heart Rate to drop to 155, then increased the speed to 13.5kmh for the remaining 1,000 metres.

For my current fitness level, at one point I had pushed myself, which saw my HRmax rise to 177. This shows that my fitness level needs more work to get it back to somewhere nearer to the norm.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 163, HRmax 177, and 296kcals

Cooper Test: 2,860 metres in 12 minutes.

Saturday, 29 July 2006

Knutsford Reserves v New Brighton Reserves

Knutsford Reserves 1 - 2 New Brighton Reserves.

My first pre-season friendly!

I could not use my new boots as the surface was bone dry, so I used my old trainer style boots instead. The grass still acted as a soft cushion which makes a change to running on much harder surfaces like tarmac.

The match went well, as both teams played the game in the true spirit of a friendly.


Cautions:

None

Referee: myself.
Asistant Referees: Scott Clarke and Paul Dunn.

Weather: Cool and cloudy.

First Half: 47:30, HRmax 165, HRavg 145, 540kcals.
Second Half: 47:30, HRmax 162, HRavg 134, 519kcals.
Totals: 1:35:00, HRmax 165, HRavg 139, 1059kcals.

Friday, 28 July 2006

4.45km Park Loop Anticlockwise in 22:12

Considering the warm weather and its accompanying humidity, my current aerobic [un]fitness level, my recoving knee, and the fact I have my first refereeing pre-season friendly tomorrow, I decided to run the Park Loop but at much slower and comfortable pace.

Ironically, as I was reaching the Pewterspear Garden path, another runner, a bearded man in his early 50s was also running towards the Pewterspear Garden path but from the opposite direction at a speed of approximately somewhere between 13.5kmh and 14.0kmh.

We both arrived at the top of the Pewterspear Garden path at exactly the same time and both began to run down it. Not wanting to be seen off by the bearded one, I increased my pace and kept slightly ahead of him all the way down the 800 metre path. At its exit, he then turned right and headed down London Road in the direction of Stockton Heath and I of course headed left towards the King Street Old Roman Road. I eased off the accelerator once again, but it had been good to give myself a short blast during this session.

I now just need to get my aerobic fitness back to normal once again...


The Stats

Time: 22:12
Distance: 4.45km (2.77m)
Average speed: 12.027kmh (7.473mph)
Average pace: 4:59 per km (8:02 per mile)
Heart rate: HRavg 166, HRmax 176, and 356kcals

Thursday, 27 July 2006

Cooper Test on a Treadmill plus some Weights!

Following a 200 metre warm up, I performed a 12 minute Cooper Test on a treadmill in the air conditioned gym, covering a distance of 2,800 metres in the permitted time.

Because, this was only my second real run in two and a half weeks, I did find this short session difficult but at least my knee appeared to hold out.

I definitely without any doubt, would have struggled to gain a good time at the Wirral Seaside run last night and more importantly would have lacked the confidence to push myself in fear of reinjuring my knee. It's now mending.

I now just need to get my fitness level back once again. In a way, I am now quite pleased that I did not rush back too quickly and am still treading carefully.

After my Cooper Test run, I then perfomed some simple arm based weight exercises for about 10 minutes to round off my gym session.


Time: 12:00
Distance: 2.80km (1.74m) Treadmill
Average speed: 14.00kmh (8.70mph)
Average pace: 4:17 per km (6:54 per mile)
Heart rate: HRavg 163, HRmax 174, and 295kcal

Tuesday, 25 July 2006

Knee still mending...

Today was a complete rest and knee recovery day.

I sensibly, went poolside yesterday lunchtime and sat in the jacuzzi once again pointing my injured knee at the jets for 26 minutes.

Despite tomorrow being the July Seaside Run and my heart wanting to take part, my mind won this battle and I have decided that it is probably best not to run in such an event too soon and reinjure myself.

I have my first pre-season refereeing friendly match on Saturday, so would really like to be some way to recovery for then.

Friday, 21 July 2006

4.2km on a Treadmill in an air conditioned gym

I thought it was time to give my knee a test, so the treadmill was the answer. I could always press the stop button at anytime if my knee began to hurt. Also, it would be a bit cooler than going running outdoors at this precise moment in time.

I planned to run 4.2km and that it exactly what I did, although I did begin to feel my knee a bit at the 3.8km stage. Only twinges mind.


Checkpoints

First mile time: 6:39 (including treadmill getting up to speed);
Coopers (12 minute) distance: 2.9km;
Second mile time: 13:40.


The Stats

Time: 17:48
Distance: 4.20km (2.61m) Treadmill
Average speed: 14.157kmh (8.797mph)
Average pace: 4:14 per km (6:49 per mile)
Heart rate: HRavg 165, HRmax 176, and 287kcals

Thursday, 20 July 2006

4.77km Park Loop Brisk Walk (from work and back)

Considering the humidity and also considering that I had not really tested out my knee yet, I decided to walk the Park Loop, setting off and returning back to work at a brisk walking pace. The distance walked is just shy of 3 miles.

My knee appears to have held out, so it must be well on the mend and I managed to do some reasonable lunchtime exercise too!


Stats

Time: 44:59
Distance: 4.77km (2.96m)
Average speed: 6.36km (3.95mph)
Average pace: 9:26 per km (15:11 per mile)

Wednesday, 19 July 2006

Keeping in the shade
















My knee and me had another rest today this lunchtime in the shade of a couple of trees in the BCT car park lawn area.

It was the hottest day this year... and perhaps many years today, so running really was not a sensible option.

Tuesday, 18 July 2006

Another rest day

My knee is feeling much better, but as Steve has already said, I should not rush back too soon thereby reinjuring myself. Wise words from a Wiseman I thought...

Plus, it is again extremely blistering hot out there... so, it's certainly knee mending time once again today.

Monday, 17 July 2006

Knee mending and too hot!

I had already decided not to run today to give my knee time to mend. In fact, I am going to rest it until I feel it's better, then try it out on the treadmill just to make sure. This appraoch allows me to press the stop button at anytime if I feel any pain.

It is also far too hot today! In fact it's hotter than many holiday destinations across the world. Wednesday is supposed to be even hotter and is set to become the hottest day this year.

You'd have to be a fool to run in this heat.

Friday, 14 July 2006

New Referee's Football Boots

These are my new referee's asics football boots bought from sub-4 in Stoke-on-Trent, just in time for the brand new football season...