Racing is back - Mid Cheshire 5K

It’s been a long year, but it's going so quickly! My last blog regarding London and the autumn racing calendar now seems academic, all the plans for autumn have changed 'again' and it's now a case for me of being as flexible as the racing calendar seems to be. Which is not easy when training for a marathon, London has predictably fallen over and is now an elite only race and my plan B race of the Boston UK Marathon has been cancelled just 3 weeks out from the race, just as I was going into taper mode. I must admit this hit me pretty hard, I remember getting back from a run and seeing the news on Facebook and just taking myself away to a quiet room and just sat there with my head in my hands. I was gutted, I'd visualised the race, planned my pacing, done all the training, I'd even booked the meal for the evening before, not to mention all the travel and hotel bookings etc. It didn’t take me too long to refocus I guess, I didn’t really have much time to overthink it to be honest, as the first race since March was fast approaching just a few days later in the shape of the Mid Cheshire 5k. There was much to think about regarding Mid Cheshire, I knew this was a fast course as it's my current 5k PB course set in August last year of 16min 40sec, so I'd set myself a fair standard to meet I thought, a standard I hadn't really got near since last August. It would also be my first COVID secure race, so I was a little unsure of what to expect, would I break a rule, stand in the wrong area, go off with the wrong group. And finally, just to add the final blob of nerves it would be my first run for Salford Harriers, wearing the unmistakable red and white of Salford. I'd made the decision to switch from Hyde to Salford over the summer to give myself the kick, push me on to the next level, whatever you want to call it. Having joined up with some of their interval sessions early in the year I’d learned a lot and being pushed more than I had previously in those sessions, so really wanted to make this a part of my training. Along with running with some of the best runners in the country to be honest. Leaving Hyde was a big thing for me, it's where I'm from and I've been proud to run for my home town, and met some great friends, but I am excited to run for Salford and hopefully will get pushed onto some more PB's with some hard work thrown in of course.

I was really pleased to open my mail a few days before the race to reveal a 'race number' , it's felt like a lifetime since I had a race number, even just that was exciting. The event had been scaled down a touch and split into two races, the A Race at 7pm which was for runners of sub 16:30 and the B Race at 7:30pm for runners 16:30+ . The organisers graded all runners on their Run Britain ranking, so there was none of this bollocks of people blagging their predicted finish time like in the Great North Run, you got what you got based on previous performances. My PB is 16:40, so even though it's just 10 seconds outside the A Race standard, it was the B Race for me. Once I arrived at Kingsley on the evening of the race the nerves settled and it felt almost normal, I had a walk down to the event area to see what the set up was, the colour on your race number matched the dots on the starting grid , all at least 1m apart. Each block of 15 runners would set off 15 seconds apart, so theoretically we shouldn’t see much overtaking due to the graded starts. After a quick catch up with Mark from Daddies Escape I headed back to the car to get my race kit on. I'd not even started to run yet and I already liked this new format of racing, those in the B race were able to spectate and see the A Race runners which was good to see, we didn’t have long to wait to be fair, the first race was won in 13 minutes 52 seconds by Adam Craig of Team New Balance Manchester and the Female race won in 15:44 by Gerda Steyn . After warming up in the designated warm up area we were asked to assemble in our start zones, I was in the red start area which was the first wave, so i stood on my red dot and awaiting the starting gun. We had plenty of notice with the race announcer keeping us updated with the approaching start time. I chatted to a couple of runners around me about the format, everyone was anxious I spoke too, but super keen to get back to it.

3,2,1 GO! and my wave was away, I hesitated slightly and fluffed my Garmin start but that was over in seconds, the race had started fast and slightly downhill for the first kilometre. I had a quick glance at my watch and I was moving a 4:40 pace, too quick I thought so dialled it back in a touch but still fast enough to clock my first mile at sub 5 mins, the course then swings a left and very slightly up hill. I felt like I'd found some rhythm now and got my breathing under control, very slowly I started to catch runners ahead of me as we moved though K's 2-3. It didn’t look on the cards at all given the gap which initially blasted open, but as we pressed on along the very slight incline I was moving up the pack, and dare I say it, the front. There is a point about kilometre 3-4 where the gradient drops noticeably down and the sound of the race coordinator over the sound system could be heard, it was just about here I crept up on the runner leading the wave, took a few seconds to think about it then pushed on past him. I dug in here in an attempt to open up a gap, it worked, you can hear the footsteps which tell you what you need to know without even looking over the shoulder.

I was now in the unusual position of leading the pace group! Not only that, it was now I realised the race was being filmed, it's really not easy to relax at 5k pace, but this is what I now tried to do as we turned the final corner at just over 4k and onto the home straight, the shouts of support for Salford and people shouting my name was brilliant and really helped, I managed to clock a quick look over my shoulder and see quite a significant gap had now opened up. I heard someone shout 'get after the lead bike Sean'!! Great idea, but it was just too quick for me, but good advice and kept me occupied trying for the next 400m. I didn't realise how much I checked my watch when running, when I got home and watched the race back I really annoyed myself, I mean, what possible information can your watch give you in the last 200m of a 5k which will influence your running ffs.....Just as we closed in on the finish line a runner from Oldham and Royton RC went past me bringing me in second in my wave. I was more than a bit annoyed with myself about that, but at the same time absolutely buzzing with a new 5K PB of 16:21! There was a few other PB’s by Salford runners Shaun Chambers of 17:51 and Mark Collier 16:35 also, so it was a great

The actual position on the road is academic in reality as both A and B race results are displayed as one race on completion, what was important however is a 19 second PB. I did actually learn a lot watching the video back, need to stop looking at my watch so much, concentrate on the final 400m and get the next size down in my Salford Club vest. So overall a great day at the office, I was buzzing after the race, couldn’t sleep when I got home. I'd forgotten how good it feels to race, I've missed it.

Huge hats off to Run Cheshire for great organisation and bringing racing back in a safe environment for everyone. It’s the same organisers who are hoping to put on the a new event in the absence of the autumn marathon calendar, the Wrexham Elite Marathon, the event is aimed at male runners capable of running sub 2 hours 40 mins and female runners able to run sub 3 hours. So a fast day at the office, we should hear by September 11th if the race has been given approval by the local SAG group at Wrexham council, Run Britain and Welsh Athletics. If that goes ahead it will be very exciting, and based on a similar model and held on the same date to the London Elite race on a looped course. October 4th, keeping my fingers crossed for this, if its organised as well as Mid Cheshire it will be excellent. The Mid Cheshire organisers have said they will keep the new format for next year, which is great news, no fighting for road space in the bunch start and everyone is graded, I can't wait already! If you fancy joining me at one of the fastest 5K's in the UK look it up, it runs twice a year, April and August, see you there?

COVID-19 update

I don't normally blog unless I'm writing a race report, but then nothings normal anymore is it, and there are no races. So thought it would be good to talk about what's next and what I'm doing now the goals have changed, something else to read other than COVID-19 updates on race websites I thought.

My last official road race was the Wrexham Freedom 20, just a month ago on March 8th, although it feels like it was years ago in reality. Things have escalated a touch since then mind, I said in my last blog I was hopeful I'd still be running London, it seems laughable now on reflection, laughable it was ever on the cards or that it even matters....but it does, it still does.

I outlined my plans for this year like we all did, that has all been ripped apart by this horrible virus impacting on so many lives, any runner will know the autumn racing calendar is just plain ridiculous. I already had a busy autumn with the Berlin Marathon, Langdale Marathon, Conway Half Marathon and Wilmslow Festive 10k, all races I had a goal in. Now with the London Marathon, Salford 10k, Windermere Marathon,  Coniston 14 and Mid Cheshire 5k's all pushed to the Autumn we have races overlapping races. I need some help untangling the Autumn race calendar and hoping you can help, but we'll come back to that later.

After the Wrexham 20 I was on a high, training had gone really well for London and the Wrexham road race was a chance to test my planned marathon pace of 6min per mile, if I could run that in Wrexham on an undulating, lonely course with no support or taper, then I'd be confident of hitting 6 min miles in London for the 26.2. Well I did, in fact I averaged slightly quicker and felt comfortable.

As we know since then things have deteriorated on a daily basis, the following Friday came the news from London that the race had been postponed to October 4th,  clearly London is the unofficial head of the running world, as once London confirmed all the races on the planet started to fall, Boston, Manchester, Hamburg, Brighton , Newport, Windermere and so on. It was a sad but inevitable and of course required day.

Stamford Park run on the Saturday morning was a somber affair really, we all kind of knew this was the last Park Run for a while. I noted Gavin Hill and Joe Hudak were on the start line, so had no interest in trying to compete today , in fact myself and Matthew Latham chatted away for the last mile or so about the current climate...you certainly shouldn't be able to hold a conversation at 5k pace in my view, so we both trotted in 3rd and 4th. And that was it, the curtain came down on Park Run later that week, along with England Athletics closing down club and training group runs.

I really haven't been sure what to do with myself training wise,  I'm not going out throwing in 20 mile runs at weekend without a marathon to work towards, don't get me wrong, I love my long runs, but I like watching YouTube and playing FIFA on the PlayStation as well, so I've been doing a bit more of that recently. I do however love running just for running, I'm not even sure who I'd be if it wasn't for running.

Speed sessions on the NoblePro Air 6.0

The only thing most people seem to agree on these days is the only way to beat this virus is to buy all the toilet roll and pasta, which I really don't understand if I'm honest. Although I have to admit, I have done my own bit of panic buying and bought a treadmill. I invested in a NoblePro Air 6.0 , I have to say, from someone who normally hates treadmills I've actually really enjoyed it, saving the treadmill for shorter stuff and speed sessions, so far no further than 5 miles. 

As we are now in a situation where we can only train outside once a day the treadmill means I can get my two runs a day in still. I'm working at home for the foreseeable, so I've been doing my outdoor run early before work, which are normally between 5 and 11 miles, easy pace  7:15 - 7:45 mins per mile, whilst my evening runs are indoor and shorter, sometimes steady but often I'll do a speed session or sharper 5k. This is the new normal at the moment. I am really missing my running friends, group runs, club, park runs and mostly events with the sharpness that events bring ! So glad we have Strava to stay connected



Hitting the moors and fells!

There are things to be positive about however, I'm embracing the treadmill for example. Also, without the pressure of pace and mileage targets, I'm just going out and running in the morning, had some stunning runs over Werneth Low and Hobson Moor, runs I probably wouldn't normally do with a busy marathon plan. I'm not normally a fan of fell and trail running, but looking for isolation I've discovered a love for quiet off road runs. What's happening to me, Treadmills now Fell runs!

 

And I'm hitting the trails!

 I also managed to secure the last pair in the world it seems of Nike Vaporfly Next% pink blast! These are for London, so other than a quick tester they'll go back in the box for now.

Gold Dust  - Nike Vapor Fly Next%

So, back to the autumn dilemma, something has to give, I'm not even sure the Autumn races will go ahead anyway if I'm honest, although I desperately hope they do! I need some help deciding on a couple here. Comment on Facebook or Instagram if you have any thoughts,  or views on any of these races or goals. There are pro's and cons for all, so here goes:


I think I'm already decided on this one, the revised London Marathon date of October 4th now clashes with the Berlin Marathon which takes place the week before September 26th. I'm gutted about this clash of course, but anyone that knows me will know how hard I've worked to get a place in London, for me London is where it's at. So unfortunately I'm not going to run Berlin this year and hopefully qualify for the 2021 race. The Berlin Marathon website was designed in 2001 judging by it's usability and appearance, so it's very difficult to negotiate , however hotels and flights I've managed to cancel (at a cost), it terms of my entry fee.....that seems to have gone.


So the rest of my dilemma looks like this.



Langdale Marathon October 24th :



Langdale Marathon October 24th Held every October as part of Oktoberfest in Great Langdale. Last year I won this race , this was my first marathon win and I'd love to go back and try to race again. My goal for this year would be to try and run 3 hours on this course and see where it takes me. Its the UK's toughest road marathon with over 3000ft of climbing and some climbs of 30%. Read about last years race here Langdale Marathon 2019

OR



Windermere Marathon November 1st

Windermere Marathon November 1st
(Postponed from May)
Finished 16th last year in this race and 1st MV40, I ran 3 hours 6 mins. I was quite early in my Chicago journey at that point so would love to think I can better that time this year. Windemere is certainly the bigger event out of the two Lakeland Marathons, both are organised by Brathay. Its still a hilly course with over 1700ft of elevation, but certainly a faster course, although it has a faster field so more difficult to do any damage at the sharp end. My goal here would be sub 3 hours, about 2 hours 50  and see where it takes me. Of course I'd love to take MV40 again


Next up my Autumn middle distance dilemma looks like this: I can only do one realistically, so again, which one?



Conwy Half Marathon 15th November

Conwy Half Marathon  - November 24th

I love this race, I've been coming here for a few years now and generally have a good run here. Which is strange as the course is far from flat which takes you around the Great Orme. Generally the route is up hill for the first half and down for the second.
Last year I ran 1 hour 17mins and 54 seconds, which at the time was a HM PB , 2nd place MV40 and 18th overall. It attracts a strong field and is a great event overall. We normally make a weekend out of it as the local area is lovely and the Llandudno Christmas Markets are on. Read about last years race here Conwy Half 2019

OR

Coniston 14  - 7th November



Coniston 14 November 7th 2020
(postponed from March )

The event is traditionally held in March each spring, I have never ran the event before so can't comment too much on the race and organisation. Other than I've only ever heard positive comments about the event. The course is lumpy again as it's held in the lake district and takes in a lap of Coniston Water. It's just over the Half Marathon Distance hence the name and odd distance name.
The main downside to this race for me is timing, held just a week after Windermere Marathon.








So that's where I am, very thankful for technology so I can stay in touch with family and friends, working our way through Sky box offices worst films.  Hopefully we all get through this safely and we can lift pause from life and racing. I'd like to think we can restart London Training about July time and count down again after a good practice run this winter. So London, you can run but you can't hide, I am still coming for you!
As for the other races, let me know your thoughts on Instagram and Facebook , see you all on the other side and remember, keep routine, stay connected and keep moving.

Staying apart in order to stick together





Wrexham Freedom 20 Mile Road Race - March 8th 2020

I'm remaining positive about London going ahead, despite the 'C Word' , I am hopeful the situation will improve or be sufficiently delayed by the time Manchester, Boston and of course my dance London come around, I'm 100% focused on London and training hard regardless, I've taken out an insurance policy of entering the UK Boston Marathon in Lincolnshire as a potential back up race the week before, so all being well, I'll still be running a Marathon come the end of April....remaining hopeful it's the big one.

Training has been going really well since the start of the year, following a meeting with coach Dom Sexton and Joe in the local micro pub Tweed Tap to discuss 2020 goals, involving probably more beer than tactics it's fair to say, we came up with a few tweaks to the training from my Chicago training block. Just small changes, but changes all the same. I've dropped in some proper speed sessions thanks to Mark Collier and Salford Harriers on Tuesday nights, I've also added some additional speed to the end of my long runs whilst also adding 10 - 15 seconds per mile average on longer runs. More recently I have added some hill reps curtesy of Tony Hillers Hyde Running Community groups on Thursday, something I'll look to continue and overall increasing the base mileage, currently tracking about 70 miles per week, set to peak at 80 in late March Early April. Only thing I'm not doing which I should be is tempo runs, so I need to try and fix that....

The Wrexham Freedom 20 mile road race came around, finally an event to test the training, after the Village Bakery Half was cancelled due to bad weather this was my first race since early January in the North Lakes Half Marathon, read about that here. so I was really looking forward to this one.

The event is organised by Run Wales, it's been going for a few years now in various forms, in the past it's been called the Wrexham Festival of Run, combining a marathon, a 20 mile run and a half marathon. It's struggled a couple of times with flooding and some poor feedback on the route being a lot of industrial estates . But for me, the event is marketed as a marathon training event , hence it's set in early March to align to Spring Marathon Training. I myself would recommended it, yes the route is a little bland, no there isn't much support, but it's well organised, nice medal and T Shirt and perfectly timed for your marathon training, so long as your not expecting the Las Vegas Marathon this is a good event and well worth a look at. I've been turning up in it's various forms since 2013, so it must be ok.

All about the bling ….

It was a fairly early start, I picked up Hyde club mate Joe from Stalybridge at 7am in order to arrive about an hour before the race started, the weather was pretty good for running, cool, light winds and the odd light shower. We landed lucky with parking and found a free spot just outside the main event parking and headed straight into race registration. It was hand shakes all around with any COVID-19 concerns off the menu this morning as we bumped into various friends from the Northern running community. What I quickly noted was the start list published here didn't match the start list on the website, with Gavin Hill of Sale Harriers and Martin Green of North Wales RC standing out as I examined the list, both excellent runners and indicated a strong field I thought.
The event base is the Queens Way Athletics track in Wrexham this year, which works well as a base and organisation was good, with number collection and bag drop pretty slick. It also gave me and Joe a good place to warm up, so we got set and did a couple of steady laps to get the legs warmed up. Joe is just back from injury, so throwing caution to the wind and looking to treat today as a well paced 20 mile training run, for me today was all about running at my goal London pace , 6 min miles and just about the 2 hour mark. So for us both a big day really.

After a short warm up and tactics discussion we lined up on the start line, I squeezed into what looked like a good spot a couple of runners from the front. The race started and we took in one lap of the athletics track before leaving the track and heading out onto the country lanes. As is now customary in my runs my first few miles were a bit hot, 5:45, 5.52 and 5:53 , despite my quicker first few miles the lead pack were moving far too quick to chase so dropped back and settled into my planned 6 min mile pace.

Early stages of the race - the train

I'd actually hoped that I would have some help today, but literally no one seemed to be running 6 min miles , the runners ahead were 5:15 - 5;45's whilst no one behind me seemed interested in running with me today , in fact the whole field seemed to form a spaced out train rather than work together which was odd, so after just 4 or 5 miles I was all alone on the road, just the odd marshal to keep me company. What was pleasing however was I felt comfortable , I felt I could have lifted the pace but wanted to keep my powder dry on what was potentially a long day at the office. The course is two laps returning to race HQ and then heading out for a second loop to make the 20 miles , whilst also offering those running the 10 miles the same finish area as the 20, so mentally I broke the course down into four 5 mile chunks and tapped away the pace on my own. Surprisingly I managed to work away on my own ok, normally I like to work in a group but today was content solo, I could see some runners behind me in the corner of my eye on bends but felt comfortable and not pressured by them, in fact I was hoping someone would catch up and offer me help and some company!
 It became apparent however the second 5 miles back towards race HQ were tougher than the first 5, being into a headwind and slightly up hill, so I had to dig in a bit here to keep the pace in the target zone. In the distance I could see a runner I was gaining ground on, , its always a mental boost to have a target, the first one I'd had all day to be fair, just before returning to HQ I caught him and after a brief chat I pressed on, as I approached the track and turn around point I saw the lead bike heading back out closely followed by Gavin Hill of Sale Harriers, all alone and flying! at least a mile ahead of me and having an impressive race.

Heading out for lap 2 11 miles in

The route runs around the track again before heading back out, and into the 3rd 5 miles. On the way back out I passed Laura from Salford Harriers, who shouted "your in 7th if I've counted right" , great update. I felt I could try and push on a little when the opportunity came, after almost being wiped out by a van which completely ignored the marshals and drove straight onto the route and into my path I regained my composure, now armed with a tailwind and slightly downhill along with a bit of adrenalin curtesy of the van driver I was now moving at sub 6 min miles again, although no one in sight to chase! It started to rain and hail a little which at least was something else to think about, and made me feel a bit hardcore (so long as it didn't rain too hard mind )

 

I soon hit the 15 mile point, 4th stage of the race and the hardest, the head wind and incline was back. My HR date on the Garmin wrist strap is always off, but I could certainly feel I was working harder on the ups now and took on my first gel a this point. I afforded myself a couple of quick glances over my shoulder on the way in, and just tried to concentrate on my running style, trying to get the 'pop' going, chest out, chin up etc.  I couldn't see anyone behind, breaking into the final 5k I actually still felt good and probably had one of my easier ends to a race I've experienced. As I entered the athletics ground I heard someone shout "brilliant , sub 2 hours!", bloody hell I thought, he's right. I knew I wanted 6 min miles but didn't really do the maths to realise I could run 20 in sub 2.





I finished the race in 7th place (well reported Laura) in 1:59:50, my average pace was 5:59 min per mile, I couldn't be more pleased with that and how I controlled the pace over the run. I've written some gritty blogs in the past, and reported the occasional melt down, so it's nice to write this up, I turned up and ran exactly as planned with no dramas. I quickly got some warm clothes on and got my recovery drink in and waited for Joe who came in at an impressive 2:14:49 , considering this was his longest run since Yorkshire Marathon due to recent injuries it was certainly a good day at the office for Hyde RC. Unsurprisingly Gavin Hill won the race in 1:46;10, with Ryan Davis and Martin Green coming in close together in 2nd and 3rd in 1:53:08 and 1:53:13.

Once Laura had finished looking strong also we headed back to the car to get going, it's about an hours drive, much of that was filled with conversation about pacing and recovery strategies,  Pizza, beer etc.

Overall a great day out, I love it when a plan comes together!

Run Wales will have a Wrexham Running event on next year early spring, hopefully they'll see this new format as a success, I felt it was, perfectly timed marathon training event with a good field of runners at all abilities, nice medal and quality T-Shirt, check it out here!https://www.runwales.com/

Next up is the Coniston 14 mile road race in a couple of weeks, then it's the big countdown to London Marathon, assuming the Coronavirus doesn't scupper London, if it does, I'll feel I may never get to run London! But we need to do what we need to do I guess, so here's to hope!

Thanks to everyone for the support as always! gets me out the front door when it's pissing it down and I can't be arsed, but delivers me days like these!

North Lakes New Year Half Marathon - January 5th 2020

New Year new start? I felt a bit uneasy about leaving 2019 behind me from a running prospective, it was such a good year for me, PB's at every distance including the Chicago Marathon, not to mention winning the Langdale Marathon. I'd had dreams about how Chicago would go, none as good as it went in reality. I'd actually ran better than I'd planned in 2019. It was good to kick the New Year off quickly with my second visit to the North Lakes New Year Half, because I knew the enormity of the training block required to run my 2020 goal at London Marathon, along with relaxing the miles a bit over Christmas I was struggling to get motivated and this race was just what I needed.

Deciding to try and run sub 3 hours in Chicago all started 12 months ago at the North Lakes New Year Half Marathon 2019, when a slightly robust version ran myself 'on reflection' ran my very first sub 1 hour 30 min half Marathon in 1 hour 29 mins finishing 24th overall,  see the pic below taken 12 months back. I thought, if I can run sub 1 hour 30, I can run sub 3 right? Now I know there is a bit more to it than that, but in principle yes I thought. So off I went.

Last Years Race



So here I was back again, and I wanted to do the same again. Provide myself the confidence that I can run a half marathon at my planned London Marathon pace, 6 min miles or just under. I'd decided to drive up on the morning of the race from Hyde, 137 miles, but being early on a Sunday morning only took me 2 hours 15, and that's with a mandatory coffee stop. I arrived at race registration for about 8:20am, registration is held in the dinning room of the Graysonside B&B farmhouse, quite a unique feel to this race, I really like it to be honest. It's only in it's third year now, but when registration opens in August it sells out quickly with a field of about 400 runners and growing in popularity. There is always a few transfers knocking about in late December as people realise the festivities have done too much damage , so you can be lucky and pick up a late entry on the Facebook page.

I headed back to my car, made some porridge and coffee on my stove and got ready to go, took a mandatory picture of my race number as you do. It was cold, but actually quite mild for the time of year, about 8c, so I decided it was just a vest today with no arm warmers or gloves, in particular as I was here on business today and always get too warm when racing. I bumped in to Laura from our training group back in Hyde now running for Salford Harriers, I'm always banging on about Lake District races when training and Laura had taken me up on my recommendation to enter this race, it was good to see a friendly face and chat for short while before we warmed up.

It wasn't long before we were all asked to assemble under the starting banner for a race brief, I chatted to Chris Holdsworth who's won this race for the past two years and here today to make it 3 in a row. He was pretty modest about his chances today, but with local runner Ricky Lightfoot not present this year I didn't think anyone here was going to challenge him to be honest and I was right, Chris ran a race of his own winning in 1:08:21 and just three seconds shy of the course record.....which he holds. I positioned myself just one row from the front, I wanted to try and get a top 10 finish and perhaps challenge for the V40 so wanted a good start position.

After the usual countdown from 10 we were away, the route swings quickly left out of the driveway from Graysonside Farm and heads down hill for the first half a mile or so, the pace was hard initially with one or two runners chasing Chris down, but it didn't last and he quickly disconnected the pack and ran up the road at sub 5 minute miles opening up a significant gap. The pack then regrouped and settled down a bit. I think my first mile was about 5:30 min, I wasn't too worried, if you've read my blogs before you'll note I always run the first mile quite hard, bit of nerves, finding some road,  not wanting to get dropped by the runners I want to race etc, I don't think it does much harm so long as you settle in after a mile or so and that's what we did. There was myself, Julie Briscoe lead lady and Wakefield runner,  a Keswick runner and one other sitting in 2nd, 3rd 4th working together quite nicely for the first few miles of undulating roads. The pace felt tough and I was blowing a bit so tried to play it cool. I couldn't quite live with the two male runners by about mile 5 and they moved up the road, but never out of sight. From nowhere an Inverclyde AC runner just drifted past me like I was going backwards, I normally like to try and jump on the tail of runners that are going quicker, but he was moving quite a bit quicker, good early pacing and fair play I thought. So by my calculations I was now 5th on the road with the lead lady Julie and one other runner close behind.

Whilst I was getting battered by the wind with no one to hide behind I wasn't struggling anymore, I'd gotten my breathing under control and was running with a nice 'pop' as I call it , I felt in control of the race I was now in by mile 8 to hold 5th, whilst I could the see two runners ahead I didn't quite have the legs to chase them down, and already pacing at sub 6 min miles it felt just too quick to try. The route gets to a point then circles around the stunning Lorton Valley before heading back towards Cockermouth, the undulation is quite draining but the down hills allow you to pull the time back in, I knew by mile 10 we only had one more climb, so I deployed by 'only a parkrun to go tactic' and dug in. I knew Julie was still close behind as I could hear her so really just focused on my running style. As we got closer to the finish line more people were about to support the race , I still felt pretty good  but my hamstrings were hurting a bit, shouldn't  have run that bloody park run yesterday I cursed....

We hit the last long but steady climb at about 12.5 miles, I really had to push up here, a lot of the supporters were shouting for Julie to close me down, which really pushed me on and I ran hard up the last climb and managed to open up a bit of a gap and hold 5th, I didn't realise but I had a couple of runners for company so I was really pleased I could make one last push to hold out. I crossed the finish line in 1 hour 17 mins and 46 seconds!  It was only whilst checking the stats the next day I realised this was a Half Marathon PB for me beating my Conwy time by a few seconds.

The finish sprint!

I headed back to the registration area and visited Fellside Physio who were supporting the race again for some treatment on my hamstrings , always seem to get sore hamstrings at faster paces, I'll need to look closer at this over the next few weeks. There is also a bacon buttie and coffee on offer for all finishers which was excellent and very much apricated after my early start this morning. I got some warm clothes on and waited around for the presentations, as I mentioned Chris Holdsworth took the overall winner with Julie taking the woman's race and setting a new course record , high kudos to those two! I won the V40 and took 5th overall, felt very pleased and proud of myself to pick that up. The Inverclyde runner drifted past everyone into second and took V45, brilliant pacing!

Incidentally, Laura enjoyed the race, despite me telling her a load of bollocks about the course being pretty flat which it isn't , my brain must have cancelled the hills out from last year. So I've committed it to writing this year so I don't forget.

The whole day felt like last year, in that, I'd set a new half marathon PB and run just a bit quicker than my intended marathon pace for my 2020 goals.....if I can run a 1 hour 18 half I can run a sub 2 hour 38 Marathon right? In principle yes, but I know there is a LOT more to it than that, but that's the goal. So here we go again, 2020 lets do it.

If you fancy joining me at next years race you can sign up here from August 2020, join up to their Facebook page also for updates. Its a great race, but not flat... North Lakes New Year Half Not Flat

After the presentation I headed back to the car, got the heated seat on my poor hamstrings and set off on the long drive home, felt like a long but rewarding day, was nice to get home and see Sarah, we headed off to Tweed Tap a local micro pub for a couple of recover beers before Pizza at home, nice end to a nice day!


Happy New Year everyone and if you've lasted this long well done and thanks for reading !

Langdale Road Races - Brathay Xmas Pud 10k - Dec 7th 2019

Not Pretty...but running isn't just about running

 

This month brings to a close my first full 12 months running for Hyde, I'm not new to running, not at all, but I have been re energised since joining up to the club late last year, and really enjoyed the journey of 2019. The cherry on the cake was being presented with the Strider of the Year Award at the clubs annual ball, never did I imagine I'd win something like this, I wasn't even sure I knew enough people at the club to attract the votes! But just goes to show how supportive the running community is, and really couldn't have had the year I've had without it.

 

The Langdale Christmas 10k was my first run for Hyde in December 2018, so I was looking forward to going back 12 months on an improved runner. All Brathay events have a special place in my heart, since taking part in the Brathay 10 Marathons in 10 Days in May 2018 (read about it here Brathay 10 in 10 ) , they organise the famous Windermere Marathon, Brathay 5k, Langdale Marathon, Langdale Half Marathon the Langdale Christmas Pudding 10k and recently the Ambleside 60k Ultra as well as multiple cycling, hiking and rowing events all in aid of changing young lives in support of the Brathay Trust Charity.

The importance of the race was also increased 10 months ago on a night out in Manchester,  Sarah my wife and Rick my Brother had made a deal (beer involved) that they were both going to take up running and entered the 10k also, a deal supported by photo evidence and reminded continuously throughout the year, the deal was honoured , and both arrived fully trained and ready to race on a wet morning in the Great Langdale Valley, Sarah had even joined Hyde Village Striders and completed the Stride Out Programme, whilst Rick had trained on the streets of Gee Cross himself. I was so proud of both their efforts to get here ready to run and another reason to look forward to the event. So this wasn't 'just' a 10k,  it was a 10k which meant a lot to me, also one I felt with my recent times I could compete in.  Cue a nasty chesty cough taking hold in the few days leading up to the event...…

The Deal

We arrived at registration about 10:30am and collected our race numbers, I still was not sure if I was going to race at this point, we grabbed a quick coffee and went back to the car to get changed, fix numbers etc. It was cold and rainy, perfect conditions for a cough …. I decided to have a warm up and threw in some pretty hard efforts to see how my chest reacted, ok actually, coughing a bit, but not as bad as I thought. I'd been checking my heart rate all night also which was normal, so I thought fuck it, I'm going against all the correct and sensible advice and I'm running today, lets do it. And I'm going to try and mix it up at the sharp end for good measure. We sat in the car as long as we could to stay warm before finally moving over to the starting line, we wished each other luck and Gem took our final warm layers and we got set in the starting area. I positioned myself right near the front, just one row of runners ahead, I was freezing as I waited for the final race briefing to be complete by Scott Umpleby Race Director, unusually for races they called us forward to the start line early, and a quick count down we were away!

You can probably just make me out in the above picture in the pack, the Helm Hill Runner and eventual winner Pete Harrison at the front went out bloody hard and put in a 5 min mile against the undulating road,  with or without a cough I couldn't live with that pace and tried to settle into the chasing pack group. I managed to jostle around a bit and soon settled in and brought a few runners back settling in about 5th on the road, but I was suffering.

I sat in with a couple of Ambleside AC runners, one being Sarah McCormick who was first female and second overall last year, something she went on to repeat this year. I was hoping to stick with her for longer, it's well known in running that women generally pace races better than men, men tending to go out hard and fade. So it had been my intention to learn from her pacing, but just couldn't hang around for the lesson and got dropped by the Ambleside duo about 3k in.  My first few miles were 5:33 and 5:50, ok it was undulating, but no more than I was used too, I just felt shit. I really felt like stopping, which is not usual to be honest, but my moral took a bit of a punch when the two Ambleside runners left me. It wasn't pretty either, I was slavering like a race horse, the amount of slobber I was producing was actually embarrassing as I ran past supporters and photographers, I was obviously having a clear out by putting my lungs under pressure whilst carrying a chesty cough.

I got my self together again and managed to settle in, as we ran into Elterwater the route climbs sharply, it's amazing how hard hills are after 4 miles of fast road racing, the route is lose stone under foot at this point. I did manage to stick with the runners around me up here however, and even gained a place or two which I'd previously lost. We then make a noticeable turn and head through some farm land on bridle tracks, which thankfully had now levelled off, I hit the 8k mark and was feeling as good as I'd felt for the whole race, I could even see I was closing in on one of the Ambleside Runners.

The final 2k was simply a battle across the undulating roads to the finish, trying to close down a couple of runners ahead which I couldn't quite do, whilst preventing anyone passing me, which I did manage to do. Once I could hear the announcements of the finish line area I just gritted my teeth and pushed all the way in whilst trying to sort my face out,  I came in at 37 mins and 20 seconds 6th male and 7th overall from about 800 starters. Putting that into context I finished 58th last year in 43 minutes . So a real mixed feeling when I crossed the line.

I felt awful on finishing, was presented with my Christmas Pudding by Aly Knowles of Brathay, then headed to get warm. I was glad to see Gem waiting to tell me my face needed wiping ! My attention then immediately turned to the other Warburtons out there today, once I had some warm clothes on we waited for both Rick and Sarah to appear over the horizon.

It was great to see Rick coming in smiling and looking comfortable at 50 mins and 2 seconds, brilliant effort for his first 10k road race and a very lumpy course, and certainly not looking out of place.

Then a short time later Sarah came in absolutely buzzing and waving her arms about, cars beeping and people clapping in 1 hour 27 minutes and 6 seconds! I know how hard Sarah has worked for this and fully deserved this excellent result! In fact, from the three of us I looked the worse for wear on finishing, maybe I'm the one who needs to learn to enjoy races from time to time

This was my last race of the year, and what a year its been, super pleased with my times, but running isn't just about running and times. It's about enjoying it,  community and support, as well as seeing others getting involved and the change it has in them is unbelievable. I can't wait for next year, some big dates in the diary and will we see more from Sarah and Rick? I think we will.  But for now, that's me for 2019, I'm full of a cough and cold now so will take some time off running this week and try and get myself fit. The only thing left to do in the lakes after the race was of course, Beer and Pizza.

Merry Christmas and Happy New Year to you all

Wilmslow Festive 10k - 24th of November 2019

The event was sold out, so it was a long shot, but started asking around and got lucky to pick up a spare place from Elizabeth Mason from the club Hyde Striders, (thanks Liz), and it was on, it was nice to have a surprise race in the diary, one I'd forgotten all about and not entered, so had no time at all to over think it and worry etc.

I'd arranged to pick up a couple of club friends Joe and Dylan, on the way down we chatted a bit about 10k tactics, This was only my second 10k road race, with the other being the Langdale 10k in the Lake District last December clocking 43 mins, so whilst I was sure I would be quicker than that, I really wasn't sure how to approach it. I thought perhaps double my 5k pace, add a bit and go with that, I arrived at about 35 mins with that crude calculation. Also, after listening to Joe's race tactic of  "just go out really fast and try and stay fast" , I thought that sounded like a solid enough plan for me, so tactics were drawn around that statement and those calculations...

We hung around a bit and had a nosey in the Run North West shop who organise the event, I was amazed by the scale of the event, thousands of runners knocking about. It was like the who's who of local running with some top runners and well known names about. About 10 - 15 mins before the start we headed back to the car to get changed and moved to the start area. It felt like a really big event once in the starting area.

I don't know what it is about races, but you get yourself set and suitably positioned so as not to hold up the faster runners and so not to get penned behind steadier runners, yet once the start is imminent it seems you've been shuffled back 5 or 6 rows....  I can only think people join the pens from the front, does anyone know ? We didn't have time to complain or worry however, there was no messing about with announcements or delays the race gun went and we were away, and away fast! It felt like the first 300m or so we had to bob and weave a bit to find some space and move past a few other runners before settling in, I needed to jump on the kerb for a short while before rejoining the road once there was a bit more space.

I checked my Garmin, I was moving @5:25 pace which is a bit keen I thought, but thinking of the 'go fast and stay fast' tactic myself and Joe were deploying I guess this was spot on. I caught up to the lead woman group and sat with them for a short while, they were getting huge support from the crowds which had turned out to support the race, I hesitated about pressing on, but felt good so moved on from the group hoping to stay ahead. I had to run straight through some pretty deep water puddles in order to take the best line on the corners, but my wet socks were becoming less and less of a problem and the run heated up. I went through 5K in 16:49, with my 5k PB being 16:40 I was really moving. I felt ok through, I was picking up some runners who were starting to drop off which always helps if you can do it, I sat with runners for a few seconds before pushing and trying to catch the next

.

About 8k in I was in-between runners trying to make the jump when  I started to feel the heat, my hamstrings were feeling sore, I thought they'd recovered from Conwy, but the pace of this race was highlighting the cracks. I'd gone from racing aggressively to trying to survive in just a few seconds. The little voice in my head started visualising reasons I could stop, I thought if I can just make the gap to the next runner I can hold on and just sit in a while. Suddenly the runner in front of me stepped off the road holding his hamstrings, that runner was my goal! I very nearly stopped myself and held my hamstrings. I was now on my own with the next runner even further up the road. The course starts to undulate a bit and the runners ahead seem to slow, this allows me to get back amongst something of a group, it felt like I'd been rescued and I gained my control again. All of a sudden a 400m to go sign appeared! Wow I thought, I'd been that involved in my own mental battle to continue I'd forgotten about the battle with the distance and we were nearly done, I just about managed to muster a sprint finish with a Sale Runner and we were home. 34 mins and 06 annoying seconds. Blimey, 10k's are hard, basically just as fast as 5ks and twice as long. Seems obvious that, but true....

I was amazed by my time, running hurts, but I'd surprised myself today , I'd beaten 35 mins which I'd have more than taken if offered before the race. The top seven runners ran sub 30 minutes today, which is unbelievable. I finished 38th and v40 7th, from over 4000 runners very pleased and very shattered. Joe came in not long after in 37:20, also a great time.

If I look at what was missing from my training this year it's 10k and track work, so I'll be looking to improve on that early next year for spring marathon training. The Wilmslow 10k was a brilliant event, they do a summer event also. So if you are looking for a fast 10k, look no further! It gets very crowded near the end and a bit chaotic , so I think next time I'd arrange to meet back at the car rather than the race end. But having said that it's nice to cheer other club runners on and have a catch up with friends.
I've got another 10k in the Lakes in a couple of weeks, at least now I know how I can go about a 10k with this experience under my belt...that's right, double my 5k pace, add a bit and just survive.

race results

Conwy Half Marathon - November 17th 2019



I'd really been looking forward to this race since recovering from Marathon Eryri, this would be my third Conwy Half and it's always a great weekend, me and Sarah normally make a weekend out if it and travel down on the Saturday and visit the Christmas Markets, do a bit of shopping, then after the race enjoy a few beers and some food in Llandudno. After the glamour of Chicago followed by the brutality that Langdale and Snowdonia hit me with it's been nice to get back to normal training and return to a race I know well in the Conwy Half organised by Run Wales.

The race is now in it's 11th year and attracts a large number of runners of all abilities and increasingly strong field of runners chasing times, about 3000 runners and growing. It starts and finishes at the stunning Conwy Castle on the harbour and heads out of Conwy along the coast to Llandudno and around the Great Orme, so it's got a pretty long climb up around the Orme before returning to Conwy along the coast, it has just under 1000ft of climbing overall, perhaps not one you'd consider a PB course, but a stunning one and I think already becoming an iconic race in the calendar.


We'd travelled over as planned on the Saturday and settled into the accommodation , this year Sarah's dad Bill had joined us as I'd booked a good sized self catering home, booked really early and got a good deal. Once settled we headed over to the Llandudno Christmas Markets for a bit of shopping and food, I had a chicken wrap and an outrageous amount of caramelised cashew nuts, I'm sure the elites would have been doing the same......
The next morning after porridge we headed down to the start, it was a cold and murky morning so I stayed wrapped up as long as I could.

I'd been thinking about how to approach this race in the week or two leading up to it, should I take easy or go for it, it's a hilly course and I wasn't sure how much I would get out of it if I attacked it, or if I'd recovered from other events. But I'm already thinking about 2020, and my time goal for London, so with that in mind I thought stuff it, lets have a go, so the cap went on backwards and the Nike Vaporfly next % shoes went on.
I got myself warmed up and positioned near the front, perhaps about 20/25 runners in front of me in the start pack. There were lots of friendly faces from Hyde here this morning, and it was good to line up alongside Andy Hadfield and have a good catch up while we waited for the start gun.

I took my warm layer off and chucked it and suddenly we were away!  I wanted to try and run most miles sub 6 minute today and so went out accordingly and perhaps a little hot @5:35 minute miles, I tried to correct it by dropping a touch but soon settled at a more sensible 5:50 mile pace as we headed out of Conwy towards Llandudno and the Great Orme climb.

 

As we ran along the coast through the first three miles I was glad it was a calm morning with little wind, I was running with a runner from South Cheshire, there was a pack of runners ahead and another behind and we were in something of a 'no mans land' . I was actually finding the pace tough going, it felt more like a 5k pace than half marathon pace, although didn't want to crack on this was the case to my fellow runner so just ticked along and suffered as quietly as I could, I thought to myself I really don't want to get dropped here or I'll be all alone! The problem with 5k pace is almost every time I've run one I have a moment where I feel like quitting and look for an excuse! So I was able to focus on the battle not to quit for the next couple of miles and try and discover some rhythm. I've never quit yet, but the battle goes on, so if you ever see me drop out of Park Run or another 5k with some crap excuse like I've got cramp or a stitch, just tell me to get on with it would you please.  

Every group of supporters we ran past I heard calls of 'come on Cheshire!' and 'Go South Cheshire' , which strangely was pissing me off a bit. He was a really nice lad and kept replying thanks to all the shouts, but I was just thinking 'what about come on Hyde!' And just kept working to stay in touch.

 

 

Believe it or not I was glad when we hit the bottom of the Great Orme climb from mile 5, which really ramps up come mile 7, the climbs took the sting out of the pace and the groups which were ahead and behind broke up, It was hard going but I found my rhythm here and just kept using other runners as mini targets to pull myself up the hill. I've put about 1kg on in weight since running Chicago Marathon a month ago, and I was starting to feel that a bit climbing the Orme Road, I was also starting to regret eating so many caramelised cashew nuts last night,  I could just make out Gwion (Bobo) who I met at Hyde Park Run a few weeks back a little further up the road and made it my target to catch him up, which helped take my mind off the hill for a short while, exchanged a few knackered words to each other and we pressed on.

 

 

 

Once over the top of the climb I recovered my breathing and heart rate and I was away again, it felt good to be moving quick again and the views were now stunning. I manged to get my pacing back to sub 6 again into my target area, which in comparison to the hill climb actually felt pretty comfortable.  Once at the bottom of the descent I felt good and decided to hit the gas and go for at, my usual mental game came into action and I thought, "just a park run to go"  and managed to maintain 5:40's right the way in.

 

The final stages of those Park Run miles I really pushed on to keep my pace going, it was great to hear a few shouts of 'Go on Hyde!' which I really apricated, with the occasional GO SEAN or SEEN as it seems to be pronounced for some, but all appreciated the same so thanks if one of them was you! There must have been a very small undulation in the road which caught me out and my legs just had a little wobble, but managed to stay up right with no drama's, just 'concentrate!' I thought

 

 

 I crossed the finish line in 18th position and second place V40, I also had a new Half Marathon PB of 1 hour 17 mins and 54 seconds! I was really pleased and little surprised to PB on this course. So perhaps caramelised cashew nuts and a pint of wheat beer is the way forward after all? My hamstrings were as tight a Yorkshire mans wallet after the race so I did a few stretches before having my recovery drink and  getting some warm clothes on, after another catch up with Andy we headed back to the accommodation so I could have a shower and get changed.

 

I ran this race last year in 1 hour 32 last year, which at the time was my half marathon PB! What a difference a year makes, especially when you make a few changes to your routine and join Hyde Striders!

 

I'll absolutely be back here next year, this along with Langdale and Windermere Marathons are now on my list of Mandatory Races , can I temp you to sign up and perhaps join us for a weekend in Llandudno in 2020?  Conway Half Marathon