Hammy Hamster takes a break

Sometimes you just have to get off the wheel and sort your cage out


I had a really nasty stomach bug before (during) and after the Dunstable XCL. Within a week of getting over that I had a cold for a week. When I was over that, the recent cold snap arrived and by then, I'd not only got out of the running habit, but lost the desire to run at all.

I did very little running in Nov/Dec and none in the last 3 weeks, so actually feeling like, as well as completing, an easy 4-miler today was a big change.

This is all very well, but essentially I need to decide what I am running for. Is it recognition, personal achievement, good health or social life and Old Jamaica ginger beer? Certainly, my hard running these last few years has been metaphorical as well as literal. Like the hamster though, you find the view unchanged when you step off the wheel.

3-counties XCL Race 2 - Dunstable - Sun 14th Nov 2010

Cross (well grumpy at least) in the country

When you’ve been feeling ill for a couple of days, but you wake up Sunday morning feeling a bit better should you; a) stay in bed or b) get up and do a XC race? I may not be a big XC-fan, but I do enjoy team races, so I took option b. With the benefit of hindsight, I’m not entirely happy with my selection!

I imagine this is what much of the course would look like without deep pools of standing water and cloying mud porridge >>>

Having already had to find a suitable hedgerow to perform a final ‘loose movement’, I set of very conservatively, with the intention of working harder from about half-way. Alas, after a mile or so it was evident that my legs had stayed at home after all and just completing the course without stopping would be the main objective. Needless to say, I failed to score for the team and just reaching the finish-line was quite an ordeal. I’d have been better off with an extra day’s recovery and a few less bruises to the ego.

On the bright side, the weather (if not the underfoot conditions) was ideal. Also, even without my direct input to the scoring this time, the NHRR men once again won their race. The women were 3rd and we were 1st overall. We now head both the men’s and overall league tables after two races. My major contribution was to engender team spirit with my wit and sunny charm. Hopefully, my running will speak more eloquently for me come our home race in December.

Epilogue

I've been very ill nearly all week, so clearly I was on the verge of coming down with something at the week-end, which hopefully explains the large discrepancy between my performance in this race and recent training sessions.

NHRR Rolling Rankings Nov09 to Oct10 - Age% Score

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
2		MitchinsonDave	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:08:39	85.19%
3		ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
4		McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
5		SMITHERStewart	Fri 24/09/10	5kmRoad	Serpentine LFotM 5k	00:19:45	83.40%
6		GibbsRachel	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:02	83.29%
7		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
8		BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
9		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
10		BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
11		FOOTSusan	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:05	80.31%
12		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
13		FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
14		KelleyPaul	Sun 05/09/10	10mile	Garden City 10	01:07:03	78.45%
15		HutchinsonMark	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:24	78.10%
16		RussellJohn	Tue 04/05/10	10kmRoad	Silverstone 10k	00:38:45	77.96%
17		JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%
18		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
19		TiveyIan	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
20		PriestleyChris	Fri 24/09/10	5kmRoad	Serpentine LFotM 5k	00:20:27	77.08%

NHRR Rolling Rankings Nov09 to Oct10 - Men

Rank		Name	Date of Race	Event	Name of Race	Time	Age%
1		BERESFORDNick	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:16:19	80.77%
2		McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
3		SCROWTHERPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
4		ROBERTSONMark	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:19	74.49%
5		SIBBETTPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:20	82.44%
6		SAVILLEOliver	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
7		McANENYCiaran	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
8		ATKINSJames	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:52	72.20%
9		SHERWOODAdrian	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
10		WALSHJames	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:18:27	74.54%
1		BERESFORDNICK	Fri 02/07/10	5MileRoad	Cranfield 5	00:27:23	79.59%
2		McKeownSteve	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:27:50	81.71%
3		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
4		SavilleOliver	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:28:59	73.79%
5		MalpeliNicholas	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:30:38	75.37%
6		ANNETTSMARTYN	Fri 02/07/10	5MileRoad	Cranfield 5	00:31:49	73.69%
1		WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
2		BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
3		TiveyIan	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
4		McKeownSteve	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:34:58	81.86%
5		AtkinsJames	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:09	76.39%
6		SavilleOliver	Sun 08/08/10	10kmRoad	Bearbrook 10k	00:35:13	76.43%
7		ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
8		MuttonAndy	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:58	74.72%
9		HarrisRob	Sun 03/10/10	10kmRoad	Standalone 10k (RotM)	00:36:41	73.77%
10		sibbettpeter	Sun 03/10/10	10kmRoad	Standalone 10k (RotM)	00:37:25	80.11%
1		BERESFORDNick	Sun 05/09/10	10mile	Garden City 10	00:56:55	78.95%
2		sibbettpeter	Sun 06/12/09	10mile	Nene Valley Harriers 10	00:59:40	81.74%
3		scrowtherpeter	Mon 28/12/09	10mile	Buntingford 10	01:00:23	80.77%
4		SAVILLEOliver	Sun 06/12/09	10mile	Nene Valley Harriers 10	01:01:44	71.90%
5		SherwoodAdrian	Mon 28/12/09	10mile	Buntingford 10	01:04:07	74.85%
6		WalshJames	Mon 28/12/09	10mile	Buntingford 10	01:05:13	71.87%
7		MALPELINicholas	Sun 24/01/10	10mile	Fred Hughes 10	01:06:12	71.93%
8		BryantStewart	Mon 28/12/09	10mile	Buntingford 10	01:06:35	77.65%
9		franklinjohn	Sun 11/04/10	10mile	Sandy 10	01:06:37	72.62%
10		KelleyPaul	Sun 05/09/10	10mile	Garden City 10	01:07:03	78.45%
1		SavilleOliver	Sun 24/10/10	Half.Mar	Birmingham HM	01:18:53	75.07%
2		MuttonAndy	Sun 05/09/10	Half.Mar	Bristol HM	01:18:55	75.04%
3		ScrowtherPeter	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:19:09	81.80%
4		McKEOWNSteve	Sun 01/11/09	Half.Mar	Barnes Green HM	01:20:18	77.43%
5		SibbettPeter	Sun 13/12/09	Half.Mar	Mallorca HM	01:21:43	79.23%
6		HutchinsonMark	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:23:56	76.50%
7		MALPELINicholas	Sun 15/11/09	Half.Mar	St Neot's HM	01:24:51	74.46%
8		FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
9		sherwoodadrian	Sun 01/11/09	Half.Mar	Stevenage HM	01:27:03	73.17%
10		BryantStewart	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:27:56	78.14%
1		HarrisRob	Sun 05/09/10	Marathon	Wolverhampton Marathon	02:51:00	73.05%
2		ScrowtherPeter	Sun 11/04/10	Marathon	Rotterdam Marathon	02:51:40	78.43%
3		SavilleOliver	Sun 25/04/10	Marathon	London Marathon	02:59:28	69.60%
4		McAnenyCiaran	Sun 23/05/10	Marathon	Edinburgh Marathon	03:00:59	69.02%
5		AtkinsJames	Sun 23/05/10	Marathon	Riga Marathon	03:04:57	67.54%
6		WalshJames	Sun 25/04/10	Marathon	London Marathon	03:08:26	68.49%

NHRR Rolling Rankings Nov09 to Oct10 - Ladies

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		GIBBSRachel	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:18:04	81.92%
2		McKeownAstrid	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:18:23	82.02%
3		PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
4		WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
5		FOOTSusan	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:05	80.31%
6		SUMMERSJo	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:09	69.00%
7		AIRDLinda	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:21	74.32%
8		PriestleyAnna	Thu 05/08/10	5kmRoad	Stevenage 5k Series - Race 1	00:23:43	75.09%
9		DODSWORTHKaren	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:45	71.24%
10		CAIRNSHelen	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:24:19	61.73%
1		PitmanNatasha	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:32:22	75.55%
2		SUMMERSJO	Fri 02/07/10	5MileRoad	Cranfield 5	00:38:22	68.07%
3		AIRDLINDA	Fri 02/07/10	5MileRoad	Cranfield 5	00:39:13	72.35%
4		DodsworthKaren	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:39:34	69.92%
5		ANNETTSRACHEL	Fri 02/07/10	5MileRoad	Cranfield 5	00:42:19	65.38%
1		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
2		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
3		adamspaula	Sun 03/10/10	10kmRoad	Standalone 10k (RotM)	00:42:07	74.61%
4		HallLizzie	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:42:17	71.74%
5		daviesnatasha	Sun 03/10/10	10kmRoad	Standalone 10k (RotM)	00:42:29	72.14%
6		WintersMelissa	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:44:13	69.10%
7		MessengerClaire	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:23	69.63%
8		YuillChris	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:24	68.81%
9		ChappellJane	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:47:25	66.73%
10		TobittJane	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:47:42	64.05%
1		PitmanNatasha	Sun 26/09/10	10mile	Swinton 10	01:12:16	69.47%
2		CrossSue	Sun 05/09/10	10mile	Garden City 10	01:19:29	69.72%
3		YuillChris	Sun 24/01/10	10mile	Fred Hughes 10	01:20:17	62.33%
4		TobittJane	Sun 11/04/10	10mile	Sandy 10	01:21:26	61.29%
5		SparkesLucy	Mon 28/12/09	10mile	Buntingford 10	01:21:51	60.70%
6		CookSheena	Mon 28/12/09	10mile	Buntingford 10	01:22:03	64.73%
1		McKEOWNAstrid	Sun 01/11/09	Half.Mar	Barnes Green HM	01:24:32	79.19%
2		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
3		MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
4		SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:41:15	65.02%
5		SUMMERSJo	Sun 15/11/09	Half.Mar	St Neot's HM	01:44:51	67.97%
6		NortheyTeresa	Sun 01/11/09	Half.Mar	Stevenage HM	01:45:05	63.71%
7		DODSWORTHKaren	Sun 15/11/09	Half.Mar	St Neot's HM	01:46:23	71.15%
8		BartlettKate	Sun 10/10/10	Half.Mar	Great Eastern Run	01:47:17	61.45%
9		GREGSONSharon	Sun 15/11/09	Half.Mar	St Neot's HM	01:47:42	64.26%
10		YuillChris	Sun 07/02/10	Half.Mar	Watford HM	01:48:22	61.27%
1		PitmanNatasha	Sun 29/11/09	Marathon	St Sebastian Marathon	02:58:15	76.72%
2		MessengerClaire	Sun 25/04/10	Marathon	London Marathon	03:21:04	69.08%
3		PitmanNatasha	Sun 25/04/10	Marathon	London Marathon	03:28:25	65.90%
4		SUMMERSJo	Sun 21/03/10	Marathon	Rome Marathon	03:41:40	66.96%
5		SteadSarah	Sun 25/04/10	Marathon	London Marathon	03:42:00	61.00%
6		RalphLysa	Sun 25/04/10	Marathon	London Marathon	03:45:55	62.92%

Dunstable XCL - Sun 14th Nov 2010 - Preview

XCL 2010/2011 Chapter 2


It's the same route as Oct 2008 race. Expect it to be muddy around the 2-mile-mark. Nasty little climb up to the 3-mile point.

Full race details can be found here.


Click on the image to enlarge

Just for extra interest, here is a comparison of the elevation profiles for Stopsley and Dunstable (Dunstable is the lower line).

Click on image to enlarge

Fenland 10

Steady Progress

My initial reaction to my time of 01:01:32 was one of disappointment - I was hoping for sub 61m. Upon reflection, and considering this equates to a 10k time of about 36:43, I'm a little more encouraged, as this represents a considerable improvement over the last 2 months. My long runs are also still only about 11-12 miles on average and I need to be doing some regular 2hr training runs to make a 10M race feel more comfortable.

I also think did the first mile a little too fast (5:57 vs 6:09 average for race) and this may have cost me some time later as I found myself having to work far too hard from around the 5M point. This is reflected in my average HR for the race of 163, compared with 161 in my previous two 10M races. This may seem a small difference, but in my experience, such variances are significant. As this was not a key target race, I'd run a tough hill-session last Thursday. Whilst this was good for longer term improvements, I could still feel the after-effects in my legs today.

So much for the mitigation. Overall, not as fast as I'd hoped, but still a sign my recovery is progressing steadily. Once my mileage base is more firmly established and my long runs are extended, I think more improvement will follow.

Another interesting fact: once again, I failed to reach my target time in a very flat race. More evidence that, for me at least, mildly undulating courses are easier on the legs (and also the mind perhaps).

01:01:32
23rd overall (out of about 350)
4th MV45

Stopsley XCL - Sun 24/10/10

Back into the fray – my first race in over 3 months

I think a 3-month break from racing was about right. I’m still not back to my early 2010 form, but I am feeling much stronger and lighter on my feet. So I came into this race with all my normal XC-phobias (and feeling a bit race-rusty), but confident I could put down a reasonable base-line performance for the remainder of 2010. Conditions were pretty good; sunny and cold, breezy in places and fairly firm underfoot, albeit nowhere near as dry as last year.


Just after the start




I set off very conservatively over the first 2 miles and didn’t really start to lift the effort until just before 4 miles. With this and lower fitness than the same time last year, it was not surprising that my overall time was about 60s slower than 2009. However, my final 2k was 22s faster this year! This late spurt enabled me to pass at least 6-7 runners in the final 2k and it's always nice to finish feeling strong.

I’m not sure where I came in the V40-49 rankings, but hopefully in the top-3. I will update this post when results are available. My overall race position out of over 400 runners was 23rd (5th male NHRR scorer) – pretty respectable given I’m still re-gaining fitness after my late Summer burn-out. The key thing that has changed is that I am really starting to enjoy my running again and looking forward to training and races. I’ve learned a big lesson with regard to overdoing it this year. With careful management and more DIY TLC, I hope to avoid any further major slumps.

On the team-front, NHRR men continued their excellent 2009/2010 XCL form by coming 1st on the day. The women were 6th, but we still managed an overall 2nd placing. A good start, especially given we had several faster runners absent.

My First Ever Race

A baptism of fire: Wettersbacher Funkturmlauf (Radio Tower Run) - August 2005

My first race after I had started running regularly was Standalone 10k 2006. However, the seeds of my obsession had actually been sown the previous year on the fringes of the Black Forest in SW Germany. I have my good friend Pat (an ex-pat arf-arf) to thank for for this.

This was an 11.11 km (the Germans are very precise) race from a village in the valley all the way up to the ridge, along a bit and then back down again. Even with training, this would be a tough race, but with hardly any and in the middle of a lads week-end (and on a hot and stormy August day), even more so. In fact, in Statto’s road-race hill ranking table, this one is 2nd toughest. The first km or so was downhill, so the final km was the reverse. There is a very short and steep section near the finish adjacent to a Cemetery. As I staggered past it, I was about ready to occupy one of the plots!





The course was mainly on roads or tarmac paths, with forest trails on the high ground. With no race experience or pace judgement, I set of too fast and by the end of the long steep climb in the first part of the race, I was wasted. It was then a case of hanging on. My time was 56:06 (8:08/mile), enough to see me finish about halfway down the field of around 300. I’d really enjoyed the challenge and being part of a race and wondered how much faster I could get – the die was cast!

3 Counties XCL 2010/2011 - Statto Hill-scores

Just so you know...

If you ever wondered if my formula takes account of the start being higher than the finish or vice-versa, the answer is yes!

24 Oct 2010 - Stopsley Striders
14 Nov 2010 - Dunstable Road Runners
28 Nov 2010 - Wootton Road Runners
19 Dec 2010 - North Herts Road Runners
23 Jan 2011 - Team East Haddon

Stopsley XCL 24/10/10 - Elevation Profile

Click on image to enlarge

Statto's Global Reach

These are page hits over the last month. Most of the non-UK hits are probably mis-routings, but if not, I'm wondering what people in the US, Brazil and Russia are finding so fascinating!

Training Update

Aerobic fitness and speed endurance still improving

I've now been back running for just over 6 weeks. Average weekly mileage over that time has been 34. Despite this relatively low mileage, my aerobic fitness and speed endurance seem to be progressing quite well. Based upon Tuesday's 3x 1.6M session, I think my current 10k form may be just a shade under 37min. Not too bad all things considered. Hopefully by Nov/Dec I might have a decent race in me.




This graph shows how my aerobic fitness is improving in my easy-paced runs, based upon a measure of speed generated (mph) compared with effort (heart-rate).

NHRR Annual Ball and Awards Dinner 2010

Thank you NHRR

After my Summer slump, it was nice to be recognised for what I achieved in my Dec 2009 to May 2010 purple patch. My hard work and attention to detail really paid off and I am particularly indebted to Karen and Sibbo for all their support in my marathon training.

With MV45-49 Club Records and PBs I once only dreamed of at 5k, 10k, half-marathon and marathon it really was a good year. I'm way off that kind of form right now, but being recognised by the Club was a timely reminder not to get too depressed about current form and continue to rebuild streadily.

* Best Overall Male Runner

* Male Long-course Champion

Standalone 10k - 3rd October 2010

Schoolboy error

For some reason, I had a start-time in my head of 10:30. The real start-time was of course 10:00, so when I rolled up at 09:57, there was no time to pick up my number and chip and actually take part. I wished my intended NHRR team-mates well and promptly went home to sulk.

I had re-gained sufficient equilibrium to return (on-time) with Harry to do the kids' fun run. He had a great time and was pleased to tell me that he now had his own running medal!

Weighty Matters

Evidence uncovered of the relationship between hard work and body mass!




We live in strange times when a 6' 1"man with a 37" chest can often fit into a T shirt marked "small". With similar proportions, I was a "medium" 30 years ago.

It's all part of the same delusion that makes people think their excess weight is 'natural' and therefore deserves to be taken into account as a race-performance factor.

Standalone 10k - 48 hrs to go...

Steady progress

Since my Summer nadir, I've had 5 weeks of reasonable training including 10 speed sessions. My speed has gradually picked up, evidenced especially in fartlek sessions. My efforts in this Tuesday's hill session were also encouraging. There's still a long way to go and my average weekly mileage is still barely topping 30 compared with a BAU of 45 for most of the last 2 years.

I'm hoping to complete Standalone in around 37 mins. If I can get under 37 min, that would represent a good achievement. Whilst this is some way off the heady days of 35:28 in May, it would need to be taken in the context of barely being capable of running 2-3 miles slowly in August without feeling exhausted.

Rolling Rankings - Age% Score - Oct09 to Sep10

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3		MitchinsonDave	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:08:39	85.19%
4		ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
5		McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
6		SMITHERStewart	Fri 24/09/10	5kmRoad	Serpentine LFotM 5k	00:19:45	83.40%
7		GibbsRachel	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:02	83.29%
8		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
9		BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
10		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
11		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
12		BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
13		FOOTSusan	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:05	80.31%
14		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
15		FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
16		KelleyPaul	Sun 05/09/10	10mile	Garden City 10	01:07:03	78.45%
17		HutchinsonMark	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:24	78.10%
18		RussellJohn	Tue 04/05/10	10kmRoad	Silverstone 10k	00:38:45	77.96%
19		CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
20		JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%

Rolling Rankings - Men - Oct09 to Sep10

Rank		Name	Date of Race	Event	Name of Race	Time	WAVA
1		BERESFORDNick	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:16:19	80.77%
2		McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
3		SCROWTHERPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
4		ROBERTSONMark	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:19	74.49%
5		SIBBETTPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:20	82.44%
6		SAVILLEOliver	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
7		McANENYCiaran	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
8		ATKINSJames	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:52	72.20%
9		SHERWOODAdrian	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
10		WALSHJames	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:18:27	74.54%
1		BERESFORDNICK	Fri 02/07/10	5MileRoad	Cranfield 5	00:27:23	79.59%
2		McKeownSteve	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:27:50	81.71%
3		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
4		SavilleOliver	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:28:59	73.79%
5		MalpeliNicholas	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:30:38	75.37%
6		ANNETTSMARTYN	Fri 02/07/10	5MileRoad	Cranfield 5	00:31:49	73.69%
1		HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3		BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
4		TiveyIan	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
5		McKeownSteve	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:34:58	81.86%
6		AtkinsJames	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:09	76.39%
7		SavilleOliver	Sun 08/08/10	10kmRoad	Bearbrook 10k	00:35:13	76.43%
8		ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
9		MuttonAndy	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:58	74.72%
10		SIBBETTPeter	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:36:37	81.22%
1		BERESFORDNick	Sun 05/09/10	10mile	Garden City 10	00:56:55	78.95%
2		sibbettpeter	Sun 06/12/09	10mile	Nene Valley Harriers 10	00:59:40	81.74%
3		scrowtherpeter	Mon 28/12/09	10mile	Buntingford 10	01:00:23	80.77%
4		SAVILLEOliver	Sun 06/12/09	10mile	Nene Valley Harriers 10	01:01:44	71.90%
5		SherwoodAdrian	Mon 28/12/09	10mile	Buntingford 10	01:04:07	74.85%
6		WalshJames	Mon 28/12/09	10mile	Buntingford 10	01:05:13	71.87%
7		MALPELINicholas	Sun 24/01/10	10mile	Fred Hughes 10	01:06:12	71.93%
8		BryantStewart	Mon 28/12/09	10mile	Buntingford 10	01:06:35	77.65%
9		franklinjohn	Sun 11/04/10	10mile	Sandy 10	01:06:37	72.62%
10		KelleyPaul	Sun 05/09/10	10mile	Garden City 10	01:07:03	78.45%
1		MuttonAndy	Sun 05/09/10	Half.Mar	Bristol HM	01:18:55	75.04%
2		ScrowtherPeter	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:19:09	81.80%
3		McKEOWNSteve	Sun 01/11/09	Half.Mar	Barnes Green HM	01:20:18	77.43%
4		SibbettPeter	Sun 13/12/09	Half.Mar	Mallorca HM	01:21:43	79.23%
5		SavilleOliver	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:21:51	72.35%
6		HutchinsonMark	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:23:56	76.50%
7		MALPELINicholas	Sun 15/11/09	Half.Mar	St Neot's HM	01:24:51	74.46%
8		FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
9		sherwoodadrian	Sun 01/11/09	Half.Mar	Stevenage HM	01:27:03	73.17%
10		BryantStewart	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:27:56	78.14%
1		HarrisRob	Sun 05/09/10	Marathon	Wolverhampton Marathon	02:51:00	73.05%
2		ScrowtherPeter	Sun 11/04/10	Marathon	Rotterdam Marathon	02:51:40	78.43%
3		SavilleOliver	Sun 25/04/10	Marathon	London Marathon	02:59:28	69.60%
4		sherwoodadrian	Sun 18/10/09	Marathon	Abingdon Marathon	03:00:44	73.22%
5		McAnenyCiaran	Sun 23/05/10	Marathon	Edinburgh Marathon	03:00:59	69.02%
6		AtkinsJames	Sun 23/05/10	Marathon	Riga Marathon	03:04:57	67.54%

Rolling Rankings - Women - Oct09 to Sep10

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		GIBBSRachel	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:18:04	81.92%
2		McKeownAstrid	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:18:23	82.02%
3		PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
4		WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
5		FOOTSusan	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:05	80.31%
6		SUMMERSJo	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:09	69.00%
7		AIRDLinda	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:21	74.32%
8		PriestleyAnna	Thu 05/08/10	5kmRoad	Stevenage 5k Series - Race 1	00:23:43	75.09%
9		DODSWORTHKaren	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:45	71.24%
10		CAIRNSHelen	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:24:19	61.73%
1		PitmanNatasha	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:32:22	75.55%
2		SUMMERSJO	Fri 02/07/10	5MileRoad	Cranfield 5	00:38:22	68.07%
3		AIRDLINDA	Fri 02/07/10	5MileRoad	Cranfield 5	00:39:13	72.35%
4		DodsworthKaren	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:39:34	69.92%
5		ANNETTSRACHEL	Fri 02/07/10	5MileRoad	Cranfield 5	00:42:19	65.38%
1		GIBBSRachel	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:36:42	82.65%
2		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
3		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
4		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
5		PITMANNatasha	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:39:35	77.19%
6		CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
7		WINTERSMelissa	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:48	74.89%
8		PitmanNatasha	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:43:31	70.43%
9		MessengerClaire	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:23	69.63%
10		YuillChris	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:24	68.81%
1		PitmanNatasha	Sun 26/09/10	10mile	Swinton 10	01:12:16	69.47%
2		CrossSue	Sun 05/09/10	10mile	Garden City 10	01:19:29	69.72%
3		YuillChris	Sun 24/01/10	10mile	Fred Hughes 10	01:20:17	62.33%
4		TobittJane	Sun 11/04/10	10mile	Sandy 10	01:21:26	61.29%
5		SparkesLucy	Mon 28/12/09	10mile	Buntingford 10	01:21:51	60.70%
6		CookSheena	Mon 28/12/09	10mile	Buntingford 10	01:22:03	64.73%
1		McKEOWNAstrid	Sun 01/11/09	Half.Mar	Barnes Green HM	01:24:32	79.19%
2		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
3		MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
4		SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:41:15	65.02%
5		SUMMERSJo	Sun 15/11/09	Half.Mar	St Neot's HM	01:44:51	67.97%
6		NortheyTeresa	Sun 01/11/09	Half.Mar	Stevenage HM	01:45:05	63.71%
7		DODSWORTHKaren	Sun 15/11/09	Half.Mar	St Neot's HM	01:46:23	71.15%
8		GREGSONSharon	Sun 15/11/09	Half.Mar	St Neot's HM	01:47:42	64.26%
9		YuillChris	Sun 07/02/10	Half.Mar	Watford HM	01:48:22	61.27%
10		KempNicky	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:49:04	61.38%
1		PitmanNatasha	Sun 29/11/09	Marathon	St Sebastian Marathon	02:58:15	76.72%
2		MessengerClaire	Sun 25/04/10	Marathon	London Marathon	03:21:04	69.08%
3		SUMMERSJo	Sun 21/03/10	Marathon	Rome Marathon	03:41:40	66.96%
4		SteadSarah	Sun 25/04/10	Marathon	London Marathon	03:42:00	61.00%
5		RalphLysa	Sun 25/04/10	Marathon	London Marathon	03:45:55	62.92%
6		SparkesLucy	Sun 18/10/09	Marathon	Abingdon Marathon	03:59:41	56.50%

Plotting a Comeback (updated 15/9)

You can't have too many graphs!

I started running again on 26/8 and have now completed 6x Club speed sessions and have got my weekly mileage back up to about 30, including my first 'long' (9 mile) run in 2 months. As Standalone 10k this year is also hosting the County Vet Champs, I managed to make the 'old gits' team and so have the privilege of representing the Club in our own race for the 3rd year in a row.






I think my fitness is coming back well from a low base, as evidenced by the adjacent chart. This tracks the relationship (in easy/steady runs) between my average heart-rate and speed. As you get fitter, you get more bang for your HR bucks. So far so good. For comparison, I was regularly getting scores of between 65-67 in the early part of this year.

Loch Ness Marathon - Elevation Profile

Click on image to enlarge


In case anyone was wondering...I posted this for Andy Mutton - I have no intention of doing another marathon just yet!

NHRR Rolling Rankings Sep09 to Aug10 - Age% Scores

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3		MitchinsonDave	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:08:39	85.19%
4		GibbsRachel	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:35:48	84.73%
5		ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
6		McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
7		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
8		BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
9		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
10		SMITHERStewart	Fri 27/08/10	5kmRoad	Serpentine LFotM 5k	00:19:52	82.17%
11		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
12		BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
13		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
14		FOOTSusan	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:15	79.73%
15		FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
16		HutchinsonMark	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:24	78.10%
17		RussellJohn	Tue 04/05/10	10kmRoad	Silverstone 10k	00:38:45	77.96%
18		CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
19		KelleyPaul	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:40:42	77.93%
20		JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%

NHRR Rolling Rankings Sep09 to Aug10 - Men

Rank		Name		Date of Race	Event	Name of Race	Time	WAVA
1		McKeownSteve	m	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
2		BeresfordNick	m	Wed 23/06/10	5kmRoad	Dulwich Midsummer 5k	00:16:31	79.79%
3		SCROWTHERPeter	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
4		ROBERTSONMark	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:19	74.49%
5		SIBBETTPeter	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:20	82.44%
6		SAVILLEOliver	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
7		McANENYCiaran	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
8		ATKINSJames	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:52	72.20%
9		SHERWOODAdrian	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
10		WALSHJames	m	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:18:27	74.54%
1		BERESFORDNICK	m	Fri 02/07/10	5MileRoad	Cranfield 5	00:27:23	78.04%
2		McKeownSteve	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:27:50	81.71%
3		SibbettPeter	m	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
4		SavilleOliver	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:28:59	73.79%
5		MalpeliNicholas	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:30:38	75.37%
6		COOKGary	m	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:31:45	67.97%
1		HALLNeilson	m	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		WardleDavid	m	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3		BeresfordNick	m	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
4		TiveyIan	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
5		McKeownSteve	m	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:34:58	81.86%
6		AtkinsJames	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:09	76.39%
7		SavilleOliver	m	Sun 08/08/10	10kmRoad	Bearbrook 10k	00:35:13	76.43%
8		ScrowtherPeter	m	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
9		MuttonAndy	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:58	74.72%
10		SIBBETTPeter	m	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:36:37	81.22%
1		sibbettpeter	m	Sun 06/12/09	10mile	Nene Valley Harriers 10	00:59:40	81.74%
2		scrowtherpeter	m	Mon 28/12/09	10mile	Buntingford 10	01:00:23	80.77%
3		SAVILLEOliver	m	Sun 06/12/09	10mile	Nene Valley Harriers 10	01:01:44	71.90%
4		SherwoodAdrian	m	Mon 28/12/09	10mile	Buntingford 10	01:04:07	74.85%
5		WalshJames	m	Mon 28/12/09	10mile	Buntingford 10	01:05:13	71.87%
6		MALPELINicholas	m	Sun 06/09/09	10Mile	Garden City 10	01:06:10	71.96%
7		BryantStewart	m	Mon 28/12/09	10mile	Buntingford 10	01:06:35	77.65%
8		franklinjohn	m	Sun 11/04/10	10mile	Sandy 10	01:06:37	72.62%
9		StreetTim	m	Sun 06/09/09	10Mile	Garden City 10	01:06:47	67.19%
10		Framptondavid	m	Sun 08/11/09	10Mile	Stebbing 10	01:07:17	76.84%
1		ScrowtherPeter	m	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:19:09	81.80%
2		McKEOWNSteve	m	Sun 01/11/09	Half.Mar	Barnes Green HM	01:20:18	77.43%
3		SibbettPeter	m	Sun 13/12/09	Half.Mar	Mallorca HM	01:21:43	79.23%
4		SavilleOliver	m	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:21:51	72.35%
5		HutchinsonMark	m	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:23:56	76.50%
6		SherwoodAdrian	m	Sun 20/09/09	Half.Mar	Great North Run	01:24:19	75.54%
7		MALPELINicholas	m	Sun 15/11/09	Half.Mar	St Neot's HM	01:24:51	74.46%
8		FRAMPTONDavid	m	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
9		BryantStewart	m	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:27:56	78.14%
10		McAnenyCiaran	m	Sun 01/11/09	Half.Mar	Stevenage HM	01:28:00	67.56%
1		ScrowtherPeter	m	Sun 11/04/10	Marathon	Rotterdam Marathon	02:51:40	78.43%
2		SavilleOliver	m	Sun 25/04/10	Marathon	London Marathon	02:59:28	69.60%
3		sherwoodadrian	m	Sun 18/10/09	Marathon	Abingdon Marathon	03:00:44	73.22%
4		McAnenyCiaran	m	Sun 23/05/10	Marathon	Edinburgh Marathon	03:00:59	69.02%
5		AtkinsJames	m	Sun 23/05/10	Marathon	Riga Marathon	03:04:57	67.54%
6		WalshJames	m	Sun 25/04/10	Marathon	London Marathon	03:08:26	68.49%

NHRR Rolling Rankings Sep09 to Aug10 - Ladies

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		GIBBSRachel	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:18:04	81.92%
2		McKeownAstrid	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:18:23	82.02%
3		PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
4		WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
5		SUMMERSJo	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:09	69.00%
6		FOOTSusan	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:15	79.73%
7		PriestleyAnna	Thu 05/08/10	5kmRoad	Stevenage 5k Series - Race 1	00:23:43	75.09%
8		DODSWORTHKaren	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:45	71.24%
9		AIRDLinda	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:00	71.39%
10		CAIRNSHelen	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:24:28	61.36%
1		PitmanNatasha	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:32:22	75.55%
2		SUMMERSJO	Fri 02/07/10	5MileRoad	Cranfield 5	00:38:22	68.07%
3		AIRDLINDA	Fri 02/07/10	5MileRoad	Cranfield 5	00:39:13	72.35%
4		DodsworthKaren	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:39:34	69.92%
5		ANNETTSRACHEL	Fri 02/07/10	5MileRoad	Cranfield 5	00:42:19	65.38%
1		GibbsRachel	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:35:48	84.73%
2		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
3		McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
4		NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
5		PITMANNatasha	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:39:35	77.19%
6		CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
7		WINTERSMelissa	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:48	74.89%
8		MessengerClaire	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:23	69.63%
9		YuillChris	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:24	68.81%
10		SummersJo	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:46:16	70.08%
1		YuillChris	Sun 24/01/10	10mile	Fred Hughes 10	01:20:17	62.33%
2		TobittJane	Sun 11/04/10	10mile	Sandy 10	01:21:26	61.29%
3		SparkesLucy	Mon 28/12/09	10mile	Buntingford 10	01:21:51	60.70%
4		CookSheena	Mon 28/12/09	10mile	Buntingford 10	01:22:03	64.73%
5		AirdLinda	Mon 28/12/09	10mile	Buntingford 10	01:23:35	68.81%
6		AnnettsRachel	Sun 08/11/09	10Mile	Stebbing 10	01:25:38	65.51%
1		McKEOWNAstrid	Sun 01/11/09	Half.Mar	Barnes Green HM	01:24:32	79.19%
2		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
3		MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
4		SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:41:15	65.02%
5		SUMMERSJo	Sun 15/11/09	Half.Mar	St Neot's HM	01:44:51	67.97%
6		NortheyTeresa	Sun 01/11/09	Half.Mar	Stevenage HM	01:45:05	63.71%
7		DODSWORTHKaren	Sun 15/11/09	Half.Mar	St Neot's HM	01:46:23	71.15%
8		GREGSONSharon	Sun 15/11/09	Half.Mar	St Neot's HM	01:47:42	64.26%
9		YuillChris	Sun 07/02/10	Half.Mar	Watford HM	01:48:22	61.27%
10		KempNicky	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:49:04	61.38%
1		PitmanNatasha	Sun 29/11/09	Marathon	St Sebastian Marathon	02:58:15	76.72%
2		MessengerClaire	Sun 25/04/10	Marathon	London Marathon	03:21:04	69.08%
3		SUMMERSJo	Sun 21/03/10	Marathon	Rome Marathon	03:41:40	66.96%
4		SteadSarah	Sun 25/04/10	Marathon	London Marathon	03:42:00	61.00%
5		RalphLysa	Sun 25/04/10	Marathon	London Marathon	03:45:55	62.92%
6		SparkesLucy	Sun 18/10/09	Marathon	Abingdon Marathon	03:59:41	56.50%

R&R Update No.4

Back in training...

Still low mileage, but back doing training sessions. Have completed 3x fartlek in reasonable shape with an indication being that current 10k form is in the region of 37:30-38:00. Not a bad base to build from.

R & R Update No.3

After 16 days off, Statto contemplates actually doing a run again!

I'm back from the seaside, and whilst not exactly gagging to be running/training again, I'm at least not totally against the idea - and that's progress! Sometimes, it's good to gain a bit of perspective. I'm also missing my NHRR chums, so see you soon...

R&R Update

Seeing the Light

The reduced mileage, zero speedwork and slow-pace running has, as yet, failed to revive me. These past few weeks I’ve rarely completed a run over 6 miles and most have been 5 or less, yet still, my legs often feel listless. The further step of running only 3-4 times a week at easy pace over short distances does not seem to have helped either, so the only option left seems like full abstention for a couple of weeks.

Whilst painful at first to accept, now I have come to terms with my drop in form and fitness and the need to take it easy, I feel strangely liberated! There's a message in there somewhere.

R&R Update

Taking stock without the aid of a training log-book

Sometimes you have to step back to really see things properly. I have been training like a man possessed for 3 years without a major rest. I have achieved many satisfying results, culminating this year with half-marathon, marathon and 10k times that I am very proud of at the ripe old age of 47. I have certainly become a legend in my own imagination!

I've had a few minor setbacks and spells of over-training, but what I am experiencing now is pay-back for never giving myself an extended rest period. My body is now making me take one. Having got over the final wake-up call at the FVS Relays and backing off from running, I've become aware of other interests that have taken a back-seat (or the boot)! All running and no play can make Statto a duller and exhausted boy.

You may be wondering why I've behaved in this manner (or you may not, but I'll go on anyway). Well, without calling in a psychotherapist at £40-50/hr (apparently), I would say this. I do tend towards OCD-type behaviour at times (sorry, must just check I've locked the car again - phew that was close). Couple this with innate insecurity and a need for regular ego reinforcement and you might start to see how running and in partcular PB/Club Record/gong-chasing might make a good fit with my personality! For a number of personal reasons, I've also been less than totally happy in recent years and become increasingly socially withdrawn. You could ask my close friends about this, presuming they can remember who I am. Whilst I value all the friendships I've made at NHRR, running has certainly helped me avoid contact with the real world. Mind you, if you've seen "Inception", you might be questioning if this is real world, so maybe I'm off the hook!

Anyway, of enough of this self-indulgence. All this is not to say that Statto will not be back, meaner and faster than ever, but it will be hopefully with a new appreciation of how to be a smarter, more well-rounded and likeable, obsessive self-centered ego-maniac.

Going back to the well

Hello, and welcome to Jazz Club - great!

In olden times, I was known to blow my own trumpet somewhat [what do you mean olden times - Ed]. Today, I felt inspired to blow a few cobwebs off my trusty horn after dicovering a little U-tube gem of of Eric Miyashiro doing a fantastic cover of Maynard Ferguson's "MacArthur Park"

And then, there's this version too with ex-Maynard lead trumpet, Wayne Bergeron

Nice!

FVS 3k Relays - 20th July 2010

Running Backwards

Over the last 2 years and after a lot of dedication and hard work, I managed to convert my 3k pace into my 10k pace. Last night represented a far more spectacular turn of events as, within the space of just 2.5 months, I've suceeded in totally reversing the process.

This depressing achievement has made me realise that I should not be attempting races at the moment, even if it might benefit the team. I had resolved not to do this event, but allowed myself to be persuaded. I should have resisted because physically, but more particularly psychologically, I needed last night’s performance like a hole in the head.

Statto Special - Top 50 All-time Age% Scorers

This is what happens when you're bored on a Friday night!

Pos	Name	Date	Race Type	Race Name	Time	Age%
1	HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2	SibbettPeter	Sun 05/11/95	10kmRoad	Barnsley	00:30:59	87.34%
3	WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
4	OldershawLawrence	Sun 29/10/95	10Mile	Wisbeach 10	00:51:34	86.65%
5	HancockJon	Sat 29/03/03	10Mile	Stevenage 10	00:58:26	86.35%
6	McKeownAstrid	Wed 12/12/07	5kmRoad	Stevenage 5k Series III	00:17:22	86.11%
7	HalseyGary	Wed 18/11/92	10Mile	Henlow 10	00:52:09	85.65%
8	MitchinsonDave	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:08:39	85.19%
9	PearcePaul	Sun 02/10/05	Marathon	Kosice Peace Marathon	02:34:34	84.68%
10	ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
11	McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
12	SmitherStewart	Fri 24/09/10	5kmRoad	Serpentine LFotM 5k	00:19:45	83.40%
13	GibbsRachel	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:02	83.29%
14	CroneBill	Sun 09/04/89	10kmRoad	Royston 10km	00:36:01	83.22%
15	BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
16	GentleDave	Thu 12/11/98	5kmRoad	Stevenage 5km	00:15:57	81.64%
17	FramptonDavid	Sun 05/10/97	10kmRoad	Standalone 10km	00:34:23	81.63%
18	TyrellAngela	Wed 14/12/05	5kmRoad	Stevenage 5K Race 3	00:17:39	81.56%
19	MyallDerek	Fri 11/07/03	5kmRoad	Cranfield 5k	00:18:55	81.46%
20	HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
21	AdamsPaula	Wed 29/11/06	5kmRoad	Stevenage 5km series race 2	00:18:32	81.35%
22	BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
23	HarbonRichard	Wed 12/12/07	5kmRoad	Stevenage 5k Series III	00:17:38	80.40%
24	FootSusan	Thu 02/09/10	5kmRoad	Stevenage 5k Series race 3	00:23:05	80.31%
25	NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
26	HumphreysLuke	Sun 01/02/09	5MileRoad	Alsager 5	00:26:45	80.14%
27	WestropePaul	Sun 03/09/95	10Mile	Welwyn 10	00:55:45	80.12%
28	PowellDonald	Sun 20/05/07	10kmRoad	St Albans 10k	00:46:32	80.01%
29	DaveyMel	Sun 19/06/94	10kmRoad	North Herts 10km	00:39:44	79.80%
30	WintersMelissa	Wed 12/12/07	5kmRoad	Stevenage 5k Series III	00:18:41	79.42%
31	RussellJohn	Wed 29/11/06	5kmRoad	Stevenage 5km series race 2	00:17:45	79.26%
32	MillerSteve	Thu 16/12/04	5kmRoad	Stevenage 5km (race 3)	00:16:49	79.04%
33	AnsfieldMatt	Sun 08/04/01	10kmRoad	Royston 10km	00:34:11	78.91%
34	chappellJane	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:19:29	78.69%
35	MullinsTim	Sun 08/10/89	10kmRoad	Buntingford 10km	00:35:22	78.57%
36	PriestleyChris	Wed 14/12/05	5kmRoad	Stevenage 5K Race 3	00:18:58	78.49%
37	KelleyPaul	Sun 05/09/10	10mile	Garden City 10	01:07:03	78.45%
38	HutchinsonMark	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:24	78.10%
39	FarmanJohn	Sun 20/11/94	Half.Mar	Stevenage HM	01:39:32	77.87%
40	JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%
41	FerryKevin	Wed 21/07/04	3km	Fairlands Valley Relays 3km	00:09:43	77.69%
42	WaiteStephen	Thu 30/11/00	5kmRoad	Stevenage 5K Series	00:16:42	77.68%
43	SmithersNick	Wed 20/02/02	10Mile	Fred Hughes Memorial 10	01:00:57	77.60%
44	Saunders-MullinsJoylyn	Wed 29/11/06	5kmRoad	Stevenage 5km series race 2	00:22:57	77.59%
45	YOUNGMark	Wed 12/11/08	5kmRoad	Stevenage 5k Series I (ROTM)	00:18:27	77.45%
46	PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
47	TiveyIan	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
48	CoxJohn	Sun 19/06/94	10kmRoad	North Herts 10km	00:34:55	77.25%
49	LongMatt	Sat 19/08/00	10kmRoad	Le Touquet 10k	00:34:59	77.10%
50	WattsPaul	Fri 15/12/00	5kmRoad	Stevenage 5K Series	00:17:12	77.09%