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.

6.41km Multi-Combination Run

Brief

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

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

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


The Route

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

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

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

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


The Stats

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


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

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

9.02km Adventurous Gorse Loop

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

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

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

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

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


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

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

6.50km Slight variation on yesterday's run

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

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

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

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


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

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

Blood Pressure Test

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