Thursday 26 November 2009

Stevenage 5k Series - Race 2 - 26/11/09

From Icarus to Phoenix - all part of the plan...

After feeling so out of sorts the last few weeks, culminating in the ‘race too far’ at Wing XC, I’d made the decision to take a very easy week, which meant no speed-work and no Stevenage 5k Series Race 2 tonight. Seeing that conditions were much improved from Race 1, I almost toyed with the idea of doing it, but instead gritted my teeth, looked at the big picture and went to watch and cheer on my club-mates.

This was of course the right and sensible thing to do, but watching several of my Squirrel friends run about 30s faster than 2 weeks ago proved quite difficult viewing and left me in a self-pitying what-might-have-been mood. I should own up and admit that I am rather good at that sort of thing! Sincere congratulations to Pete 'born-again' Sibbett for smashing the MV45 5k Club Record - it couldn't have happened to a better man, well almost!

Anyway, enough magnanimity, the plan of course, is to come back refreshed, re-focused, re-educated…re-made. At times like this, you have to turn to the classics to find the right words.

“Gentlemen, we can rebuild him. We have the technology. We have the capability to build the world's first V-bionic-45 man. Statto will be that man. We can make him better than he was before. Better, stronger, faster."

Monday 23 November 2009

Three Counties XCL race 2 – Leighton FR (Wing) 22/11/09

Listless at Leighton

I had failed several times of late to complete a training session. I have also felt tired and/or ill during a couple of easy runs. My recent efforts at the Stevenage 5k and St Neot’s HM, whilst producing respectable results, were achieved despite this background and so had taken a lot out of me.

So unsurprisingly, I had a bad feeling about this race. In fact, a race was the last thing I really felt like doing. I went to bed with a sense of foreboding and woke up Sunday morning seriously contemplating giving it a miss. Nonetheless, in the interests of Team NHRR, I found myself at the start line in the rain, feeling cold and unenthusiastic. This was not unlike my mood at the start of the wet and windy Stevenage 5k, but this time things did not improve once the race actually started.

After the lap of the field, it was clear that my legs were not fully co-operating – they felt strangely light and lacking in power. I decided to reduce the effort just to get around. I did try to up the effort several times during the race, but in a manner depressingly reminiscent of Bearbrook 10k in August, my body was just not interested in changing gear. My average HR for the race in fact equated to my normal half-marathon effort. It’s worrying that that is all I could muster for a XC race of less than 5 miles.

A crestfallen Statto ponders where it all went wrong with the help of his new coach >>>>

My finishing position was 33rd, a depressing fall from 17th in the first race. Fortunately, the team overall performed well, with another Overall 3rd place (men 3rd, Women 4th). That leaves us 3rd overall after 2 of the 6 races.

Overall positions after 2 races

Combined TeamPointsScore
Wooton Road Runners26279
Ampthill & Flitwick Flyers24344
North Herts Road Runners22386
Dunstable Road Runners19673
Stopsley Striders19737
Bedford Harriers16795
Biggleswade AC131024
Wellingborough AC131053
Leighton Fun Runners101452
Northampton Road Runners61843
Olney Runners61956
Northampton Triathlon62172
Team East Haddon23030

Thursday 19 November 2009

LFR (Wing) XCL - 22/11/09 - Preview


This is course map for 2008 race, so assume not changed. Click on image to enlarge












Wing XC Elevation Profile - climb up to 3M point looks fun!









Ooooooh - a bonus elevation chart! Wing XC (2008) vs Stopsley XC (2009)


Wing is the bottom one.

Stevenage 5k (12/11) - St Neots HM (15/11)


Stevenage 5k - foul and windy weather. Pleased with near-PB time of 17:37 given conditions. Part of winning Male Open Herts County Champs team.

St Neot's HM - possibly set off a bit too fast, but still a PB in 01:21:00. Quite breezy in parts. 14th out of 901 finishers

Wednesday 11 November 2009

St Neot's HM Preview - 15/11/09


22 Squirrels are lined up to tackle this popular race. As usual, the race filled up well before race-day and last minute transfers have been at a premium! I've entered the last two years, but have had to pull out at the last minute for personal reasons. This year will mark my first ever attempt at this course. By reputation, it's a fast course and whilst not without a few undulations, it's famous for the last 3 miles being downhill back into the town.

Good luck everyone and I hope you have a good race.







Sunday 8 November 2009

Monthly Rolling-rankings - Age-graded - 01/11/08>31/10/09


Rank NameDate of RaceDistanceName of RaceTimeWAVA
1 HALLNeilsonSun 04/10/0910kmRoadStandalone 10k (RotM)00:30:3887.65%
2 MCKEOWNAstridWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:17:3884.81%
3 GibbsRachelThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:36:3482.95%
4 ScrowtherPeterThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:36:0882.31%
5 SIBBETTPeterSun 09/08/0910kmRoadBearbrook 10k (RotM)00:36:2781.59%
6 FramptonDavidSun 15/03/09Half.MarSilverstone HM01:24:2181.46%
7 HALLLizzieSun 04/10/0910kmRoadStandalone 10k (RotM)00:37:1581.43%
8 McKEOWNSteveSun 04/10/0910kmRoadStandalone 10k (RotM)00:35:1281.32%
9 FramptonDavidThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:38:4381.24%
10 SMITHERStewartWed 26/11/085kmRoadStevenage 5k Series II00:20:0280.77%
11 BryantStewartFri 31/07/095kmRoadSerpentine LFOTM 5k00:18:5180.17%
12 HumphreysLukeSun 01/02/095MileRoadAlsager 500:26:4580.14%
13 chappellJaneFri 25/09/095kmRoadSerpentine LFotM 5k00:19:2978.69%
14 MYALLDerekWed 26/11/085kmRoadStevenage 5k Series II00:20:4978.42%
15 FootSusanSun 08/03/09Half.MarNike+ Milton Keynes HM01:44:4578.14%
16 KelleyPaulSun 03/05/0910kmRoadBetty Willett 10k (Luton)00:40:3677.48%
17 YOUNGMarkWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:18:2777.45%
18 PriestleyChrisFri 31/07/095kmRoadSerpentine LFOTM 5k00:20:1377.31%
19 POWELLDonaldWed 26/11/085kmRoadStevenage 5k Series II00:23:2577.22%
20 PITMANNatashaSun 04/10/0910kmRoadStandalone 10k (RotM)00:39:3577.19%

Monthly Rolling-rankings - Men - 01/11/08>31/10/09


Rank NameDate of RaceEventName of RaceTimeWAVA
1 HumphreysLukeTue 19/05/095kmRoadCharndon 5k00:16:3877.93%
2 McKeownSteveFri 25/09/095kmRoadSerpentine LFotM 5k00:16:5380.85%
3 AtkinsJamesFri 17/07/095kmRoadGreat City Run00:17:2174.35%
4 COOKGaryWed 26/11/085kmRoadStevenage 5k Series II00:17:2774.51%
5 ScrowtherpeterFri 31/07/095kmRoadSerpentine LFOTM 5k00:17:3381.42%
6 SAVILLEOliverWed 26/11/085kmRoadStevenage 5k Series II00:17:3473.44%
7 YOUNGMarkWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:18:2777.45%
8 SIBBETTPeterWed 26/11/085kmRoadStevenage 5k Series II00:18:3376.43%
9 SHERWOODAdrianWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:18:3675.06%
10 BryantStewartFri 31/07/095kmRoadSerpentine LFOTM 5k00:18:5180.17%
1 HumphreysLukeSun 01/02/095MileRoadAlsager 500:26:4580.14%
2 ScrowtherPeterFri 12/06/095MileRoadSpringfield Striders Friday 500:29:0781.16%
3 SavilleOliverSat 29/11/085MileRoadWolverton 500:29:2072.73%
4 SibbettPeterSat 29/11/085MileRoadWolverton 500:29:5778.28%
5 AnnettsMartynFri 03/07/095MileRoadCranfield 500:32:5270.79%
6 RussellJohnThu 01/01/095MileRoadCoventry Godivas NYD 5M00:33:4570.02%
1 HALLNeilsonSun 04/10/0910kmRoadStandalone 10k (RotM)00:30:3887.65%
2 McKEOWNSteveSun 04/10/0910kmRoadStandalone 10k (RotM)00:35:1281.32%
3 AtkinsJamesThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:35:4475.14%
4 BERESFORDNickSun 04/10/0910kmRoadStandalone 10k (RotM)00:35:5875.87%
5 ScrowtherPeterThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:36:0882.31%
6 SIBBETTPeterSun 09/08/0910kmRoadBearbrook 10k (RotM)00:36:2781.59%
7 RobertsonMarkThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:36:3973.26%
8 SavilleOliverThu 01/01/0910kmRoadSerpentine New Year's Day 10k00:37:3571.45%
9 CookGaryThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:38:2070.59%
10 FramptonDavidThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:38:4381.24%
1 ScrowtherPeterSun 29/03/0910MileSandy 10 (RoTM)01:00:2180.16%
2 COOKGarySun 18/01/0910MileFred Hughes 10 (ROTM)01:01:0172.89%
3 ATKINSJamesSun 18/01/0910MileFred Hughes 10 (ROTM)01:01:3672.05%
4 sibbettpeterSun 26/07/0910MileHarlow 1001:03:4076.61%
5 FramptonDavidSun 28/12/0810MileBuntingford 1001:04:2379.61%
6 SHERWOODAdrianSun 18/01/0910MileFred Hughes 10 (ROTM)01:04:5273.41%
7 SAVILLEOliverSun 18/01/0910MileFred Hughes 10 (ROTM)01:05:1368.06%
8 YoungMarkSun 28/12/0810MileBuntingford 1001:05:1674.73%
9 MalpeliNickolasSun 06/09/0910MileGarden City 1001:06:1071.96%
10 BryantStewartSun 28/12/0810MileBuntingford 1001:06:3876.92%
1 MCKEOWNSteveSun 16/11/08Half.MarSt Neot's HM01:18:5278.22%
2 ATKINSJamesSun 22/02/09Half.MarGreat North West HM Blackpool01:19:1374.75%
3 CookGarySun 08/03/09Half.MarNike+ Milton Keynes HM01:21:0173.11%
4 scrowtherpeterSun 13/09/09Half.MarGrunty Fen HM01:21:2779.49%
5 SIBBETTPeterSun 14/12/08Half.MarBedford HM01:24:1476.23%
6 SherwoodAdrianSun 20/09/09Half.MarGreat North Run01:24:1975.54%
7 FramptonDavidSun 15/03/09Half.MarSilverstone HM01:24:2181.46%
8 YoungMarkSun 15/03/09Half.MarBath HM01:24:5376.28%
9 SavilleOliverSun 02/11/08Half.MarBarns Green HM01:26:2868.48%
10 THACKERAYRichardSun 16/11/08Half.MarSt Neot's HM01:27:4772.56%
1 CookGarySun 02/11/08MarathonNYC Marathon02:54:5271.44%
2 sherwoodadrianSun 18/10/09MarathonAbingdon Marathon03:00:4473.22%
3 AtkinsJamesSat 22/08/09MarathonReykjavik Marathon03:04:3267.69%
4 SpinksJohnnySun 01/03/09MarathonBarcelona Marathon03:12:0467.76%
5 jonesalanSun 18/10/09MarathonAbingdon Marathon03:12:2275.18%
6 youngmarkSun 26/04/09MarathonLondon Marathon03:12:3269.93%

Monthly Rolling-rankings - Ladies - 01/11/08>31/10/09


Rank NameDate of RaceDistanceName of RaceTimeWAVA
1 MCKEOWNAstridWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:17:3884.81%
2 WINTERSMelissaWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:19:1777.10%
3 chappellJaneFri 25/09/095kmRoadSerpentine LFotM 5k00:19:2978.69%
4 PitmanNatashaFri 28/08/095kmRoadSerpentine LFOTM 5k00:19:5374.97%
5 TROTTSuzyWed 10/12/085kmRoadStevenage 5k Series Race III00:22:0767.40%
6 DodsworthKarenFri 28/08/095kmRoadSerpentine LFOTM 5k00:22:2974.33%
7 PRIESTLEYAnnaWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:23:4073.32%
8 AirdLindaWed 29/07/095kmRoadP'borough 5k Grd Prix (Werrington) 00:24:2270.32%
9 ANNETTSRachelWed 10/12/085kmRoadStevenage 5k Series Race III00:24:5866.12%
10 COOKLindsayWed 12/11/085kmRoadStevenage 5k Series I (ROTM)00:25:1159.04%
1 PriestleyAnnaSat 29/11/085MileRoadWolverton 500:38:0975.34%
2 AirdLindaSun 10/05/095MileRoadMarlow 500:39:2770.13%
3 AnnettsRachelFri 03/07/095MileRoadCranfield 500:42:3464.20%
Only 3 qualifying runners in period
1 GibbsRachelThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:36:3482.95%
2 HALLLizzieSun 04/10/0910kmRoadStandalone 10k (RotM)00:37:1581.43%
3 McKEOWNAstridSun 04/10/0910kmRoadStandalone 10k (RotM)00:38:0980.65%
4 PITMANNatashaSun 04/10/0910kmRoadStandalone 10k (RotM)00:39:3577.19%
5 WintersMelissaThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:40:1575.71%
6 CHAPPELLJaneSun 04/10/0910kmRoadStandalone 10k (RotM)00:40:1977.94%
7 AdamsPaulaThu 14/05/0910kmRoadFVS MWL 10k (RoTM)00:40:5376.39%
8 SparkesLucyThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:44:5267.61%
9 SummersJoMon 25/05/0910kmRoadHatfield Broadoak 10k (RoTM)00:44:5671.53%
10 YuillChrisThu 04/06/0910kmRoadWGC MWL 10k (RoTM)00:45:0367.64%
1 WintersMelissaSun 28/12/0810MileBuntingford 1001:06:1775.30%
2 PITMANNatashaSun 29/03/0910MileSandy 10 (RoTM)01:10:0071.49%
3 TROTTSuzySun 29/03/0910MileSandy 10 (RoTM)01:15:1466.52%
4 GregsonSharonSun 28/12/0810MileBuntingford 1001:21:2863.18%
5 DODSWORTHKarenSun 29/03/0910MileSandy 10 (RoTM)01:21:5668.47%
6 ANNETTSRachelSun 18/01/0910MileFred Hughes 10 (ROTM)01:25:5764.48%
7 AirdLindaSun 28/12/0810MileBuntingford 1001:27:3564.85%
8 PiumiAngelaSun 28/12/0810MileBuntingford 1001:27:5657.31%
9 Marsden-JonesCatherineWed 12/11/0810MileHenlow 1001:28:1056.94%
10 CookLindsaySun 28/12/0810MileBuntingford 1001:34:3852.74%
1 MCKEOWNAstridSun 16/11/08Half.MarSt Neot's HM01:20:1883.00%
2 PitmanNatashaSun 06/09/09Half.MarWisney HM01:28:1475.25%
3 WINTERSMelissaSun 16/11/08Half.MarSt Neot's HM01:29:1074.23%
4 ADAMSPaulaSun 16/11/08Half.MarSt Neot's HM01:30:2375.39%
5 chappellJaneSun 13/09/09Half.MarGrunty Fen HM01:31:4774.79%
6 MESSENGERClaireSun 16/11/08Half.MarSt Neot's HM01:35:4769.89%
7 SummersJoSun 01/02/09Half.MarWatford HM01:39:4970.64%
8 TrottSuzySun 08/03/09Half.MarNike+ Milton Keynes HM01:42:0365.06%
9 NortheyTeresaSun 15/03/09Half.MarBath HM01:43:5664.12%
10 GREGSONSharonSun 16/11/08Half.MarSt Neot's HM01:44:3365.66%
1 wintersmelissaSun 26/04/09MarathonLondon Marathon03:06:3873.02%
2 PITMANNatashaSun 18/10/09MarathonAbingdon Marathon03:15:1770.03%
3 SummersJoSun 22/03/09MarathonRome Marathon03:26:3371.02%
4 footsusanSun 22/03/09MarathonMonaco Marathon03:46:4375.38%
5 northeyteresaSun 26/04/09MarathonLondon Marathon03:47:5260.28%
6 GregsonSharonSun 22/03/09MarathonRome Marathon03:48:3262.20%

Wednesday 4 November 2009

Stevenage 5k Series – Preview

The first race of this year’s series takes place on Thu 12th November at 7:45pm (inc Herts Snr Champs). The next two are on Thu 26/11 (inc Herts Vet Champs) and Thu 10/12.

Click here for on-line entries (5 places or less available in all 3 races as of 11/11)

You don’t get many genuine 5k road races, in fact I can only think of 3 spanning between central London and Peterborough (Serpentine, Ferry Meadows Peterborough and Stevenage) The weekly Bushy Park 5k is too ‘off-road’ to qualify as a road race. The Marston Forest 5k in Beds falls into a similar category, as well as not having an SEAA measurement certificate.

All this goes some way to explaining the popularity of the Stevenage series. I think the old course (up to 2007) was a bit flatter and faster. I would say that the new course (2008>) adds around 10s (depending on pace) compared with the old route.

The new route, like the old, is entirely on traffic-free cycle-ways. If the new route has one advantage, it’s that there are fewer tight turns. The key disadvantage of the new route is that the final 1.5k (30% of race) is uphill.

The graph below compares the elevation profiles of both old and new routes. The upper (blue) line is the new route. New route = average gain/loss per mile = 12.07 metres. Old route scores 9.62.

Click on either map or graph to enlarge.