Pete's Running Diary

Reasons to be cheerful...

2012-01-27T12:17:00.009Z

...1, 2, 3

1. Training is going well, and now I'm managing 40+ mile-weeks regularly again (at last) I can really feel my body getting back into the groove. My favourite measure of base fitness (average speed vs average pace on easy runs) is also reflecting this with a recent step-change - see graph below.

Click to enlarge

2. I'm starting to feel in the mood to test myself in races again - a feeling that has been absent for over a year! Providing I can maintain training over the coming months (usual caveats apply) I'm quietly confident of posting some good performances before too long.

3. I've put down some encouraging training sessions over last few weeks, especially in the context of our tough new 'rolling recovery' sessions. It's quite a challenge to maintain 10k-pace reps when you are 'jogging' at half-marathon effort between them! Therefore, averaging consistently around 6 minute/mile in the last 4 sessions is a good sign. Hopefully this indicates that I am already capable of comfortably breaking 38min for 10k and that sub-37min is not an outrageous Spring target.

Squirrels romp to XCL Title

2012-01-16T22:19:00.013Z

Another convincing showing puts icing on cake

With all 7 male scorers in the top 19, the Men made it 5/5 first places and their best performance of a stunning season. With the Ladies abley supporting with 4th on the day (and the series), NHRR finished 1st Overall with a massive 7 point gap to 2nd-placed Wootton. This is probably NHRR's best XCL season for over a decade or more. Well done to all runners and supporters!

I had my best race of the season also, continuing my steady improvement up the Men's field (51st, 49th, 39th and 32nd). I was quite conservative on the opening lap, and with a little less caution, might have climbed a few more places. All-in-all, I was happy with my progress after a difficult year. Hopefully I will be even leaner and meaner come the MWL road-race season!

Thanks to Karen Dodsworth for the photo

XCL Race 5 - Delapre Park Northampton

2012-01-11T16:11:00.011Z

XCL Season Finale

I ran without my Garmin last time we did this race in Jan 2009 (a typo surely? ;o)), so have none of my usual data. Instead, I have plotted one lap (race = 2x identical laps) via mapmyrun.com. Full race details are on the XCL website

Click on image to enlarge

Barring disaster, we are well placed to retain both the Overall and Men's titles. A good turnout from the Ladies could see them finish in the top 3.

The course starts with a long, straight blast across the park to a slight bottle-neck before a left turn onto a an up-hill tree-lined path (S) adjacent to the main road. This section was a bit muddy last time, but frost may take care of that this time. Nearing the top of the hill, the path turns left into woodland-proper and narrows cosniderably in places. The route here is quite twisty and hillocky too, making overtaking tricky. On leaving the woods, there is a long straight (N) section beside (or on) a road/track. at the top of this section, the route turns left again on a earthen track before a final section back in the park to the start/finish area. Lap 2 is exactly the same.

3-counties XCL Overall Table (after race 4)

2012-01-02T15:13:00.003Z

Just one race to go...

Christmas Knees-up

2012-01-01T23:19:00.004Z

Life after the Stopsley bash

For the first few days after Stopsley XCL, I was encouraged by being able to to run almost normally, despite my knees having taken quite a beating. Strangely, running was less uncomfortable than walking. That was until the Thursday when I got some very sharp jabbing pains in my left knee - the one that had seemed to have taken the lesser impact in the fall. Cutting back on both speed and mileage for the rest of the week seemed to help ease this, although my knees did still feel stiff after runs.

In the week after Xmas I traded speed-work for easy-effort mileage, which seemed to help further ease any discomfort, as well as burning off excess fuel consumption! By New Year's day, I was able to complete a 3rd long run of the week with no ill effects either during or after the run. I think the break from speed-work was overdue in any case, so I (and my knees) are feeling quite refreshed and ready for the new training block.

XCL Stopsley - Sun 18/12/11

2011-12-18T16:25:00.026Z

Head over heels for cross-country

I'd taken an easy week after the half-marathon and, despite the frozen conditions, was feeling quite up for a race (even a XC one). I cruised down the first steep hill with ease and confidence. The second downhill section seemd to be following suit - boy, this was to be the big comeback-statement for sure! Alas, nearing the bottom, I performed the 'rear over mammary' manoeuvre and my left hand, right knee and right ankle slammed into the frozen Chiltern turf!

<<< hey, look at the 90 deg angle on that arm!! Thanks Brian for capturing this fine running form ;o)

My right leg felt shaky and I couldn't put any weight on it for about a minute. Sadly, I had to hobble may way back to the start for a DNF.

After a few hundred yards the need to limp had eased and, as I write, my knees are bruised and stiff, with just a slight swelling on the right. On the plus side, I did get fussed over a lot after the race, not least by the NHRR ladies, so every cloud ... ;o)

Team NHRR

The men put in another strong performance to win for the 4th race in a row. Despite missing several of our faster runners, the ladies put on a good show to ensure we came 2nd overall in the race. With other team's results going in our favour, I think we will have actually strenghened our position at the top of the overall table, despite falling off the top perch for the first race this season. More details to follow when results published.

Bedford Half-marathon - Sun 11/12/11

2011-12-14T22:10:00.002Z

A step in the right direction

All in all, a good morning's work. In the context of not having done enough over-distance training, the tough course and the windy weather, 1:25:08 (6:30/mile) wasn't a bad effort. It's a good base to work from and if I can sustain another few months of good training, I am confident of getting back in 'the zone'.

A first for 2011

2011-12-10T21:21:00.003Z

I've entered a race all by myself!

Whatever the performance, it's a milestone. I did 3 of the MWL road-races and all the XCL races to-date, but I was entered in those by the Club. I'm possibly not in great half-marathon shape, but will be doing the Bedford HM in the morning anyway - just fancied it...

NHRR XCL 27/11/11

2011-11-27T13:11:00.032Z

Squirrels still flying high

Team NHRR

Men came 1st, Ladies 2nd and we were 1st Overall. This also leaves us replicating these positions on the cumulative tables after 3 races. On the Overall table (see above) we are now 3 match-points clear plus a very healthy 'goal difference' (place-points) advantage.

Team Statto

I was very pleased to finish 39th man in a large field, compared to 49th only 2 weeks ago. There wasn't a huge time-span covering the next 10 runners ahead, so with improving fitness, I hope further gains can be realised over the final 2 races.

NHRR XCL 27/11/11 - Preview

2011-11-23T22:55:00.010Z

Wot, no Greenway?!

Would you believe it? A large section of our traditional route has been sand-and-gravelled Greenway-stylee and I for one was beside myself with glee at the prospect of long stretches of semi on-road running in a XC race! Alas, the dream is dead, and the opening and closing sections of the course have been re-routed to by-pass all that lovely new running surface. At least the formerly heavily rutted and muddy section just past the scout hut (now resplendent with rubble in-fill) remains, which means no more fighting to get on the 6-inch wide racing line up against the hedge!

Click on image to enlarge

As you will see from this lovingly prepared map above, the course has not changed that much, with the start/finish simply perpendicularly adjusted to point along Wymondley Road rather than down the hill towards Willian Road. This event has been snowed-off for the last 2 years, so I am actually quite looking forward to it - well as much as I am capable of looking forward to a XC race anyway!

To further enhance your unbridled anticipation, here is the new course elevation profile. Approx distance = 4.6 miles.

Seventeen Come Sunday

2011-11-20T22:40:00.006Z

As I strolled out one November morning, One November morning so early...

What a lovely morning today! Set off in the mist and finished in the sunshine. Intended to do about 13M, but ended up doing over 17M as I was enjoying it so much. Even better, I managed it at 7:10 mile-pace without working too hard at any point. Average HR only 137 bpm (marathon effort circa 150-155 for comparsion).

Fartlek Session 15/11/11

2011-11-16T22:24:00.006Z

A small gift for Sibbo...
The main reps are not as fast as they look (note elevation change in metres on right) and the 3min intervals are not as slow as they look for the same reason.

Shuttleworth XCL

2011-11-16T13:49:00.021Z

Squirrels at top of tree again!

Another dominant performance from both the gents and the ladies saw us romp to overall victory in race 2. to follow up the same outcome in race 1. After 2 races we now top both the Men's and Overall tables and are 2nd in the Ladies' table. Full details can be found here.

Here is yours truly, clearly in a confused trance, wondering why there are so many steep hills and no tarmac.

I thought I ran a much better race than at Wellingborough (51st) and was convinced this would be rewarded with a much higher placing this time, so 49th was a bit deflating. However, some statistical digging improved my mood (a bit). Firsly, there were 314 chaps running vs only 277 last time. Secondly, of those runners who finished near me last time (and who also took part in race 2.) I finshed ahead of 5 and behind only 1 of them. So there you go, a significant improvment after all!

Training is still going well and I think a 'step-change' performance is overdue. Watch this space!

Biggleswade AC XCL - Shuttleworth - Preview

2011-11-07T23:56:00.009Z

A very pleasant setting for the latest 5-mile off-roader

This will be the XCL's first visit here since November 2007. No streams to cross this time, but there is a small lake to run around on each of the 2 laps where the course narrows considerably. This section of the course also constitutes most of the flattish section of each lap which can be seen on the elevation profile below. Looking at the course map on the XCL site, it looks like the route is pretty much unchanged from the one used in 2007.

Click on image to enlarge

Wellingborough XCL - some reflections

2011-10-30T22:28:00.034Z

The Course

Ouch - this course is much tougher than it looks - those up-and-down zig-zags may be short, but they're not sweet! The stream-crossings were not as bad as I had imagined, but I'm not a fan of this kind of feature in a XC race (regular readers will realise I'm not a XC-fan at all ;o)). I thought the route narrowed too quickly for the size of the field and the first lap was a bit congested. Apologies to the runners I squeezed through assertively in the downhill section near the end of lap 1! Overall, the 3-lap route in a park-setting was an interesting variation.

Stream-crosssings? You're off your trolley!

Team-NHRR

Ladies 3rd, Men 1st, Overall 1st. Great start to our title defence!

Team-Statto

My first race since July and it felt like it. Despite some encouraging training sessions of late, my legs felt flat from the off and by the end of the first lap, despite starting conservatively, I had to ease back and settle for a good work-out. There's still something missing - race sharpness, endurance, unwillingness to endure discomfort, good sleep habits, inner peace and harmony - maybe all of these?! Project Lazarus may have been closed down, but there remains a considerable amount of resurrection work to be done.

Wellingborough XCL 30/10/11 - Preview

2011-10-26T13:47:00.017+01:00

It's time for hills, mud and water-obstacles!

I have done some special digging to present this amazing data for you as we've not run this course for quite a few years and I never have. It's in Croyland Park and full race details can be found here. It's an undulating 3-lap course (1st lap a bit shorter) and you have to cross the brook 4 times (without the aid of a bridge)! Total distance is about 4.8 miles.

Click on the image to enlarge and reveal more exiting information!

Aquarium Update

2011-10-24T13:40:00.005+01:00

It's official - Statto is back

After experiencing serious 'water quality' issues for most of this year (ongoing), with fish frequently found gulping for air at the surface of their cloudy tank, the situation has sufficiently improved to allow more energised breathing and swimming. Consequently, general training volumes and fitness levels, whilst still to reach the dizzy heights of 2009 and 2010, lead me to conclude that the Lazarian epoch has concluded (May-October 2011).

Another natural consequence is that I feel able to get back into the exiting world of NHRR race-data gathering and manipulation. I know that there are, quite literally, at least 2-3 people who have missed my regular and imaginative feats of sorting, filtering and presentation. To those few (and any others who aspire to fandom) I say this - your wait is over.

Water quality issues in the aquarium are still subject to sudden and unexpected variations for an unspecified period and this may impact on swimming and buoyancy efficacy from time to time. Stats are 'sold as seen' and frequency as well as quality are subject to variation without notice.

Look out Lazarus...

2011-10-21T17:48:00.010+01:00

... Statto may make a comeback!

I think the 7x 800m session last night may mark a watershed in my running-recovery. My average mile-pace across the 7 reps was 5:42, and whilst the recoveries were 2m v the usual 90s for this session, I am very encouraged by this. On the 90s recovery sessions, my average pace is normally about 3s/mile faster than actual 5k race-pace. Even doubling this to 6s/mile to allow for the 2min recovery (more than generous), this still equates to around 5:48 mile (18:00 for 5k). Adding 15s/mile to get 10k pace gives a 10k time of around 37:40.

Apart from the analysis, and perhaps equally telling, was how I felt during the session. I felt light on my feet virtually throughout and managed very even splits without over-doing the effort. The other key point is that I have started to both look forward to and enjoy training sessions again. If I can see out the year with continued consistent training, I think I may even contemplate a race at some point ;o)

10k at Marathon Effort

2011-10-13T23:34:00.005+01:00

Another encouraging workout

An undualting solo jaunt around Letchworth (a man must have quality time with himself) with an average HR at 84% of max generated a pace of 6:42.6/mile (2hr 56m marathon pace). Naturally, I don't currently have the endurance to do that for 26.2 miles, but it is nonetheless a good indicator of improving fitness. At this rate, I might even become a runner again.

If I was asked...

2011-10-05T19:23:00.008+01:00

"how did you become the runner you used to be?"

I might reply

* 4 years
* 8000 miles
* 115 races
* 214 training sessions

Simples!

One swallow does not make a Summer...

2011-10-05T18:34:00.005+01:00

... not even an Indian one, but...

... my 5-mile recovery run today teased me with a seductive suggestion that my form could be about to enjoy a step-change. Either that, or it was a statistical blip. After last night's session, I'll go with the glass-half-full option for now. You will also notice the preceding downturn caused by tiredness and my dislike (wrt running) of warm weather.

Click on this image to 'go large' (no potato wedges)

Midnight Express

2011-10-04T23:03:00.011+01:00

Late-night reflections on 5x 1200m session

I've been feeling rather tired for the last week and have had to cut both mileage and speed. The unseasonal mini-heatwave hasn't helped. Hopefully this lull has helped me recover and the signs earlier tonight were encouraging. This is supposed to be a 5k-pace session, but with 2-min recoveries it's possible to go a little faster than that I think and still maintain consistent rep-times. Even so, I was very happy, and pleasantly surprised by my work out.

...................(mile-pace)
Lap 1 4:28... (5:59)
Lap 2 4:20... (5:49)
Lap 3 4:20... (5:49)
Lap 4 4:16.... (5:43)
Lap 5 4:21.. .(5:50)
Av..... 4:21....(5:50)

If this truly reflects 5k-pace, that would equate to an 18:10 5k and about a 38:00 10k. As indicated, I think this session may be a bit flattering 5k-pace wise, but even a 38:30 10k would represent a significant improvement in form. Let's see what the next few weeks bring.

It's also sobering to remember that 5:50/mile was something that I regularly achieved and sometimes bettered over 10k races for most of 2009 and 2010. One step at a time... will Lazarus ever return to the glory days? That depends on a lot of things, but you know where you can find out!

4 years at a glance

2011-09-30T13:47:00.005+01:00

Be still my beating heart...

Those readers who've been enthralled with my regular aerobic fitness updates (speed in relation to heart-rate) since the dawn of the Lazarian epoch, will no doubt be thrilled to see a similar analysis that covers almost my entire time at NHRR! The trend-line on this version is a 12-run rolling average. It provides a very accurate correlation with race-performance too.

Click on image to enlarge

Our friend in the North

2011-09-28T22:12:00.006+01:00

Mr Atkins is leaving us :o(

Very sad to see James moving to Yorkshire (which is a place up North apparently). Clearly the draw of ferrets, racing pigeons and cold weather was ultimately irresistible.

James is a lovely chap and I can't think of a bad word (or anything approaching one) to say about him. Tears will be shed in Hertfordshire, but in Barton, the loss may be even more keenly felt, as they bid farewell to their 10k Champion!

Good luck to you sir.

Mini-recovery within a recovery

2011-09-24T17:15:00.005+01:00

August blip left behind

Having got my body and mind (at least for now) back on track, 3 weeks of good work has seen me reach the fitness level I was at in early August. I'd estimate I'm currently in around 39-min 10k shape. Given life is a bit strange, I won't make any predictions about where I might be in a couple of months time however.

2011 just isn't going to happen

2011-09-11T15:46:00.003+01:00

Running competitively simply requires efforts I can't maintain

Life is draining too much energy from me at the moment to maintain the level and consistency of training to run anywhere near as well as I'd like. Every time I feel I'm making a breakthrough, there's a set-back. I have to accept this and just keep a base level of fitness ticking over. Hopefully 2012 will see a rosier picture.

Interestingly, I managed a 9-mile XC run in the wind and rain this afternoon at 7:33 mile-pace (and with a bit of a hangover) - and really enjoyed it! This was almost purely running for it's own sake - a progression of sorts.

Mini-slump over?

2011-08-31T17:29:00.007+01:00

Three reasons to be (more) cheerful

1. Managed average 6:11 mile-pace over the 'fast' bits of an undulating 2/4/6/8/6/4/2 fartlek last night, albeit with a bit more effort than I'd normally put into this kind of session.
2. Achieved a much improved heart-rate score on my easy (recovery) run today (see graph below).
3. The work-strand of my aquarium-life is finally showing signs of improvement. I think this has contributed to 1 and 2 above.

The latest dot hopefully suggests a quick recovery from my August blip.

Click on image to enlarge.

3 weeks in reverse gear

2011-08-26T09:15:00.011+01:00

I've been a been a bit tired

On the face of it, it might seem surprising to see such a large drop-off in fitness through just 3 weeks of relative inactivity. However, set in context (the lurgy that refused to die and some work 'fun') perhaps not so surprising. The only way is up (again). How did I ever manage to average 45 miles/week for best part of 3 years?! I think that must have been someone else...

I went for a run today!

2011-08-19T18:11:00.004+01:00

After a nasty little lurgy and some fish-tank strife I finally donned the running shoes again for a little 4.5M cobweb-shaker. Felt a bit rusty, but at least I felt able to run and no ill-effects noted.

Snot fayre!

2011-08-11T16:50:00.009+01:00

Been feeling below-par all week and not run since Monday. Summer cold now in full flow - just in time for a week-end away - nice!

UPDATE 18th August.

Still not run since 8th August due to continuing lurgy-situation and legs feeling like two bowls of jelly much of the time. All nicely timed to co-incide with a long overdue R&R break too. Still, I'd rather have had the snot and headaches in Lyme Regis than at home/in the office. Now, where did I put the Nurofen?

Operation Lazarus - 12 weeks in

2011-08-04T22:35:00.005+01:00

When faced with blips, keep an eye on the big picture

A click to the left will reveal a larger image

You can see the penultimate outing referred to in previous blog. Disturbance in the aquarium + hot weather = reduced buoyancy.

Oooh - rain!

2011-08-04T11:19:00.012+01:00

I may even go for a run today...

I hate running in very warm weather, so imagine my relief to feel that cool, damp breeze coming through the bedroom window this morning.

It's also round one of the FVS 5k Series tonight, but I'm still not really back in race-mode, not least after a tough week in the Lazarus aquarium.

Maybe I'll still pitch up in Stevenage just to witness the "battle of the titans" aka Saville vs Mutton?!

PS - I did go for a run, and for a similar effort as per Tuesdays hot and sticky jaunt, ran 32s/mile quicker over a similar distance. Just goes to prove that I really don't like running in proper Summer weather (nor being stressed to within an inch of my life).

Thought for the day

2011-07-26T17:35:00.004+01:00

"... if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid." Albert Einstein.

Stress is one of the most critical factors in fish health. Only by understanding the effects that stress has on fish, as well as being able to identify and prevent common stresses, can we eliminate this problem. As aquarists, we need to be responsible for the health and welfare of all of our fish. Provide the highest quality water, nutrition, and suitable tank environment. Introduce new fish carefully and always use a quarantine or treatment tank when necessary. If we work hard to reduce the stress in our fish, we can virtually eliminate disease and health problems in our aquarium.
[ http://www.liveaquaria.com/PIC/article.cfm?aid=88]

Operation Lazarus

2011-07-25T14:54:00.010+01:00

The first 10 weeks

This graph shows how my aerobic base continues to grow (in line with mileage). Other things being equal, this has always been a reasonable guide to race potential also. The only disappointment so far has been my small (2lb) weight loss, which is surprising given I am consuming far less calories and burning many more. This might be due to me building up muscle mass at the expense of (lighter) fat. My trousers are certainly more comfortable than 10 weeks ago!

Clicking on the above image will enlarge it and increase your viewing pleasure!

The long and the short of it

2011-07-24T12:10:00.004+01:00

The comeback is a long-game

Shorter races have never been my favourite, yet somehow I have completed the FVS 3k Relays 5 years in a row now - just goes to show what a team player I am! My time in last Thursday's 2011 iteration was 10:53, somewhat slower than the hoped for 10:40, suggesting that my race-form is a little slower than I thought. Still, it wasn't quite a full-out effort and I am still mindful of the need to enjoy running for its own sake.

My base fitness is still rising steadily and I am confident that by the end of the Summer I will be in respectable shape. Long runs are also continuing to feel easier, even as they gradually increase in distance and hilliness. Yesterday, I was pleased to complete a 14.5M undulating run with reasonable ease.

The hills fill my heart...

2011-07-18T17:46:00.005+01:00

... with the sound of music

It's been over a year since I felt up to tackling the hilly long-run routes around Preston/Whitwell, but yesterday I felt brave enough to have another go. Considering the severe undulations (and windy weather) and without straining unduly, I was quite pleased to get around a 12.6 mile circuit a whisker under 7:30 mile-pace. OK, with a similar effort, I was doing near 7:00 mile-pace "back in the day" (early 2010!), but I think this was an important staging post on the journey that is "Project Lazarus".

A tale of two sessions

2011-07-14T14:12:00.005+01:00

More encouraging signs

It's always useful to have comparisons of performances over the same training session. This one is particularly encouraging as the first session on 14/6 was a particularly good one at the time, so to have improved significantly from that in a month (with the same level of effort) is good news.

This would equate to approx 10k improvement of about 40 seconds and a 10k time of around 39 min. This is consistent with what I would predict from my aerobic-base analysis. I am happy with this from just 9 weeks of effort and still historically low mileage.

Aerobic base on the move again

2011-07-12T10:37:00.006+01:00

After a bit of a dip during June, partly down to a prolongued chesty cold, my fitness now seems to be showing the benefits of a steadily increasing mileage base. My average weekly mileage over the last 6-weeks has been 28. Whilst this is still very modest by historical standards, it is generating better levels of performance than a simlar mileage did 4-5 years ago.

This graphs tracks relationship between effort expended and speed generated over easy-paced, short (<45 mins) runs.

Click on image to enlarge

A long run that DID feel too long!

2011-07-11T11:55:00.003+01:00

One swallow does not make a Summer

After last Sunday's long run and no speed-work for a week, one might have expected another feel-good long-effort this week. but alas I ran out of steam on yesterday's long run after about 8 miles. I did manage to get to 12 miles at reduced pace, as I didn't fancy a 4 mile walk home. I think my main problem last week was lack of quality sleep (I must stop falling asleep on the sofa watching TV) and lots of work s***.

P.S - all is not lost however, as despite the above, this was the best long run since my comeback so far, at least in terms of average pace generated in relation to effort expended (average heart-rate). The glass is half-full!

A long run that didn't feel so long

2011-07-03T23:19:00.006+01:00

Signs of endurance returning

I have now completed a run of between 9 and 12 miles for 4 consecutive week-ends. Until today, they had all proven quite tough and tiring. In all the runs, my heart-rate has averaged around 145 (80% of max). All previous efforts produced mile-paces between 7:40 and 7:50. Today, with a similar HR-effort, my mile-pace averaged 7:18.

I think the key is that, on previous runs, as well as the return for effort being lower in general, my HR has also risen sharply in the latter stages. Today, I felt comfortable throughout and the HR, apart from the normal up-ward creep over distance, remained stable. I think this is actually the most encouraging workout since my return to running.

Ironically, I almost skipped a long run altogether, as my calf and hamstring muscles have been feeling really tight since Thursday's race. I think leaving it until late on Sunday gave my legs just enough time to recover.

Midweek League 2011

2011-07-01T11:32:00.025+01:00

Reflections, 7-weeks into my comeback

Personal - it’s more fun when the only way is up

I’ve completed (and enjoyed!) the final 3 MWL races this year, with 10k times of 42:19, 40:15 and 39:40 (latter projected from St Albans 7M time). This is a good and encouraging return from 7 weeks of effort, especially as I started very much from the basement fitness-wise. I’m still only averaging about 25 miles/week and have only shed about 2lbs so far, so there is lots of scope for future gains.

<<< Click on image to enlarge

The St Albans race-strategy went more-or-less to plan, with a steady first 2 miles, a good effort between 3.0-5.5 and the kitchen sink from 5.5-7.0! As in previous 2011 MWL races, this may not have produced the fastest possible time, but it did ensure that I finished strong and confident and looking forward to the next run.

Team-NHRR – down but not out

Alas, we finished 5th on the night and 5th over the series, which means, after 3 years in Div 1, relegation to Div 2 for 2012. I’m confident we will storm back with immediate promotion next year however! We just were not quite good enough this year in a 3-way battle with FVS and Barnet to avoid the drop. Normally there are 2 relatively weak teams in Div 1, however this year, any one of three teams could have occupied places 3-5. Never mind, because...

Were illness and stress masking fitness improvements?

2011-06-30T11:54:00.015+01:00

Ask me tomorrow!

I had been a little concerned by the apparent tailing-off of my aerobic fitness indicator (and a couple of ‘below-par’ speed-sessions), but having been under the weather a bit for a week and then seeing a possible first sign of a new step-change, I’m more encouraged. Tonight’s MWL Div 1. 7-mile relegation battle may indicate if this is a statistical blip or not.

In any case, I intend to continue my recent practice of setting off steady and finishing strong as it does make for a more enjoyable experience. If it's not enjoyable, then there's not much point doing it!

Hopefully tomorrow, I will be able to report a great escape for NHRR after the battle of St Albans!

The road is long, with many a winding turn

2011-06-25T17:21:00.003+01:00

11.6 miles on a warm, humid and breezy morning

Runs over 10 miles are still proving quite a challenge, but as it will do me good in the long term, I need to stick with them. Is it just me, but I can't remember the last run I did when it wasn't windy?!

Now, I'll have a mini-taper into Thursday's 7-mile MWL finale in St Albans.

The patient is in a stable condition

2011-06-23T19:30:00.009+01:00

Base-fitness levels out in June as mileage does likewise

So, today marks 6-weeks since I started running again. How am I doing?

My base-fitness and recent speed sessions leave me concluding that my current 10k form would be about 39:40. One session had me thinking more like 39:00, but that was just a good night or an indicator of improvements to come. Mileage has averaged about 25 miles/week through June, so a 30 sec improvement in 10k form since Welwyn MWL at the start of the month is not too bad. In any case, I don't want (nor feel able) to push the mileage up yet. I think when I can manage consistent 30-mile weeks, another step up will result. I've been feeling a bit off colour for the last week or so, which might explain the dip at the end of the graph.

Resistance is futile...

2011-06-20T15:22:00.030+01:00

... give in, it's the journey, not the destination that counts

This would suggest that the notion of being 'lost' during the journey is unfairly pejorative. The condition simply introduces more unpredictable, rather than necessarily less favourable outcomes. Running should be like this sometimes.

Whilst travelling through a black hole in my own universe, I managed to watch a good deal of the "Star Trek Voyager" series. The final episode seemed like a bit of an anti-climax at the time. This may have been more down to poor script-writing than anything deliberately profound, but either way, it did indicate that the end of the story is not always the point of the story.

Seven of Nine - no resistance required!

Over 4000 page-views on this blog

2011-06-16T13:47:00.005+01:00

Thank you to all those who have stopped by since Feb 2009.

"Oh Pete, I so look forward to your insightful, intellingent and entertaining musings - please keep it up. P.S. - you're gorgeous!"

Jenny from Basingstoke

Best training session of the 'new era' so far

2011-06-14T23:22:00.008+01:00

I'm starting to feel like a runner again

Just a shade under 5 weeks since I started again, this really felt like the first session where I was back in control of my running. All 6x 1000m reps were run at a fairly even '5k' pace (allowing for the fact that alternate reps were predominantly up/down hill) and at no time was I left straining or feeling the need to slow down.

The average mile-pace across all 6x reps was 5:54. On this kind of session, I've found it possible to achieve a mile-pace of around 6-10s/mile better than actual 5k race-pace. This would translate to a 5k race time between around 18:40 to 18:50 and a 10k time around 39:00 to 39:20. If true, this would represent another big step up in fitness since the Welwyn MWL 10k. Having said that, I've never done this session over this route before, so have no historic comparisons of training to race-pace.

I'd like to trust my instincts on this occasion, as this session felt so much better than any other over the last month.

First real long run of the Lazarian epoch!

2011-06-13T10:52:00.004+01:00

Double digit tester leaves me kn***ered all week-end

10.5 miles? Pah, I used to knock this kind of thing out just for fun, but this one felt like 20 miles! Just goes to prove that my endurance capacity is still rather low, but a few more of these should put me in much better shape.

Aerobic base continues steady improvement

2011-06-09T14:46:00.005+01:00

Nice reward for 3 weeks of effort

Click on image to enlarge

Welwyn Midweek League 10k

2011-06-08T11:44:00.025+01:00

The results are in...

* Yes, I DID enjoy it!
* I stuck to the plan – steady start, pick up effort from 6k, finish strong
* Average HR only 166 vs typical 170 for me in a 10k, which reflects the restrained start.
* Time = 40:15, 2 minutes quicker than 2 weeks ago at Bishops Stortford
* Mile-pace quicker (only just!) than in Rotterdam Marathon in April 2010!

All-in-all, a nice evening out and a pretty good time considering I’ve only been back running for just over 3 weeks. In 2007 it took me 7 months to get from 42m to 40m for 10k, so it certainly does seem true that lost fitness is easier to recover than create in the first place.

I shall adopt the same conservative race-approach for the final MWL race and it will be interesting to see what another 3-weeks of training does to my fitness.

Unfortunately, the team results leave us in danger of relegation :’-(. I don’t think we are much weaker (if at all) than last year, it’s just that FVS have improved a bit and Barnet have decided to take the MWL seriously for a change!

I urge all Squirrels to make every effort to make it to the final MWL in St Albans on 30th June, as very small changes in attandance can have dramatic effects on results!! In the men's race last night, we were only 4 race-places (spread across all 12 scorers) behind FVS! If this had been reversed, we would now have same league pts as FVS rather than 2 fewer.

How it is (what might have been in parenthesis)

1. GCR.....34
2. SAS.....31
3. BAD.....18
4. FVS.....18 (17)
__________________________ the line of relegation-doom!
5. NHRR...16 (17)
6. BS ........9

Unfortunately, we are way behind both FVS and B&D in place-points overall, so would need to make a net gain of 3 league pts over one of them them in the final race. A tall order, but not impossible if we turn out in full-force.

I am doing a 10k race tommorrow...

2011-06-06T23:09:00.006+01:00

... and I intend to enjoy it!

Well, it would be a waste of an evening otherwise wouldn't it?

I can guarantee that I will not;

* set a new PB
* set a new Club Record
* win any awards
* finish near the front of the field

I will give a measured performance and hopefully surprise myself a little. I am getting fitter every week and this race will be an expression of how good it feels to be back running again and being with friends.

Long live Lazarus!

The slow climb from base-camp

2011-05-31T16:35:00.008+01:00

No need for oxygen mask just yet, but already getting a bit of a view of the tent

*** updated 3rd June ***

As fitness increases, you get more speed for a given level of effort. The level of progress on this measure in just 3 weeks is very encouraging.

Two weeks back in the saddle...

2011-05-27T22:58:00.004+01:00

... and still really enjoying it!

15 days, 56 miles (OK - maybe a few too many), 3 training sessions and 1 race.

One advantage of starting virtully from scratch is that the only way is up. My aerobic fitness has improved markedy over this period and each training session feels a bit better than the last. Over the coming weeks the lbs should start coming off, which will help things along. My peak racing weight a year ago was 11st 7lbs vs my current 12st 9lbs.

I had a good 10 min out-and-back session on the Greenway last night, albeit in rather breezy conditions. Average pace was about 6:18/mile. Thanks to Adrian S and Mike B for keeping me going, especially on the return leg.

Next race is Welwyn Midweek League. As at Bishops Stortford, I intend to run the early stages conservatively and see how I feel from about half-way. Given my long lay-off, low mileage and lack of any run over 6.5 miles for over 4 months, my endurance is questionable. In fact, at the moment, 10k almost counts as a long run, so conservatism in a 10k race is probably still wise.

My first (full) training session of the new era!

2011-05-25T11:04:00.003+01:00

16x 300m parlauf on the grass-track

Averaged 63s per 300m, which whilst about 10s/300m slower than this time last year, was still quite pleasing and I can feel the cobwebs falling off. It felt great to complete a full session and feel part of things again.

Thanks to Richard T, Martyn A and Tash for dragging me around!

More Lazarian Wisdom

2011-05-24T11:35:00.008+01:00

* Average weekly mileage is the largest single determinant of improved endurance running performance. Other things being equal, the more miles you do, the better race times you will post. You may find this either reassuring or depressing, depending upon both your goals and your ability to sustain mileage levels that support them.

* I've found that a 7lb change in weight represents about 60s change in my 10k time. Unfortunately, my recent running lay-off has been accompanied by a gain of around 2 mins on the scales!

* Runners will eagerly adopt any new commercially available ‘miracle’ apparel or imbibed substance that has anecdotal evidence as to its efficacy. The placebo effect can be powerful, but invariably comes with a high price-tag!

* It's difficult to see where your feet are heading whilst running in sunglasses in unlit areas at twilight.

Some lessons wot I've learned...

2011-05-24T00:32:00.014+01:00

...if I declare them publicly, I may be more likely to act on them myself!

Running should be good for both mind and body - it can be a social hobby and has intrinsic merits. Chasing PBs and prizes will help drive you on, but it is dangerous to let these totally dominate your motivation - unless you want your running habit to burn brightly but briefly. Eventually, we all reach a point where further improvement is limited either by one’s innate potential, the ageing process, or the amount of time and energy we can commit to further improvement (or even standing still). Therefore, in order to keep running, you do need to enjoy the activity for its own sake and be inspired, but not obsessed by, any goals you set yourself.

Training sessions are designed to prepare you for a future race. The paces you train at should be such as to maximise the likelihood of performing well in that race. You need to run at paces optimal to stimulate the required physiological adaptations for your target race – no more and no less. Speed-work in a group should help the required pace feel easier, but you are not racing your training partners. Save your competitive instincts for a race – they will serve you better there. You will perform better if you train in training and race in races!! If you’ve ever wondered why you can ‘compete’ with certain runners in training, but not in races, you now have an answer!

If you do take improvement seriously, beware! You will likely find it easy to push yourself to run harder and further than most, but not so easy to take to take regular rest. This is hard, because you need to take this rest before you feel the need for it - not after! When you are running well, you just don’t want to stop as you feel on fire, but if you don’t reign yourself in, your body surely will.

You can get a great buzz from taking part in races, but you don’t have to treat them all as full-out efforts, especially if you like to do a lot of them. Running to the point of exhaustion, which is what you will need to do to achieve your full potential on any given day, is an investment that should be strictly rationed. Therefore, if you are unable to reign yourself in, you’d better curb your enthusiasm to enter races. The alternative is regular and de-motivating under-par performances, and eventually burn-out and/or injury.

I've been a bit naughty...

2011-05-21T21:21:00.010+01:00

... but I've forgiven myself (just this once)

Without even realising it (until now) I've done something I've never previously done - run on 7 consecutive days! Just goes to show how much I've been enjoying running again. That will explain why I felt so tired today - well that and last night's 'nutritional' supplements.

I'm really looking forward to getting back into regular training sessions next week and also the next Midweek League 10k in Welwyn.

Thanks North Herts Road Runners for making me feel so welcome back. It's been really quite humbling to hear so many nice comments.

A very pleasant evening in Bishops Stortford

2011-05-19T17:35:00.005+01:00

I did a race AND enjoyed it!

This was race 2/4 of this year's Midweek Road-race league - a 10k. I set off near the back in order to ensure a conservative start. The plan was to run within myself for at least 5k and then see how I felt. As it turned out I ran 'easy' for 6k and then picked up the effort. This made for a pretty stress-free experience. The time of 42:19 was also a pleasant surprise given that I've hardly run at all this year. Perhaps the comeback trail may be a little shorter than anticipated?

Having said that, the main aim was to enjoy the run and being with friends - 100% success on those criteria. Hoping for more of the same in the coming months.

As a bonus, team-NHRR moved up from 6th (bottom) to 3rd in the MWL Div1. table - get in!

The comeback so far

2011-05-17T11:28:00.005+01:00

It's just one step after another...

... 4 runs and 19 miles...each run feels a bit better than the one before as my brain, muscles and CV-system slowly remember what they are supposed to be doing.

I find myself actually looking forward to each run - it's been a long time since I felt that way!

Full Circle

2011-05-14T17:20:00.006+01:00

Back to the beginning, but a bit wiser

I've hardly done any running since last November and, until last Thursday, none at all for over 3 months. The result is that the running fitness built up between 2006-2010 has totally vanished - I'm starting from scratch.

So much for the bad news. I have at least started running again. I managed a few reps on Thursday and a 5-mile run today. The pace? Well, for the time being, who cares? I've remembered why I started running in the first place - to be fit and healthy and enjoy the company of friends. I'm not saying that the competitive running-obsessive has gone forever (and I remain very proud of my running achievements), but I hope this time-around to maintain a better perspective. With a bit of luck, I might even be a happier person!

Once upon a time...

2011-03-18T10:51:00.005Z

... I was a runner and a legend in fluorescent orange. Then, life intervened, or should I say, I had to let it back in. Enter stress, soul-searching and profound life-changing deep-s**t!

One day, like the Phoenix, I may arise from the ashes, but until then, Statto is in retirement. Thanks to anyone who has found my self-indulgent (and some might say self-serving) musings of interest.

Good luck one and all. Go in peace.

x

Ticking over

2011-01-14T16:10:00.005Z

Looks like 20-25 mile weeks (4 runs/week) are all I can find the motivation for at the moment. I'm experimenting with running mostly at marathon-race HR (80-85% Max HR) to maximise aerobic stimulation as I clearly have little need for recovery runs! I've no intention of doing any speedwork or races in the near future, but at least I'm burning a few calories now and keeping the dust of the running shoes.

I apologise to those of you (perhaps not that many!) who are missing my regular NHRR rolling-stat updates. For the moment, I'm still compiling the raw data, but doing interesting stuff with it is off the agenda for the time being I'm afraid.

Hammy Hamster takes a break

2010-12-30T17:46:00.008Z

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

2010-11-15T17:36:00.017Z

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

2010-11-07T19:07:00.001Z

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

2010-11-07T19:04:00.001Z

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

2010-11-07T19:03:00.001Z

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

2010-11-02T12:29:00.014Z

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

2010-10-31T18:56:00.003Z

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

2010-10-25T17:27:00.011+01:00

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

2010-10-22T10:40:00.018+01:00

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

2010-10-18T19:56:00.008+01:00

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

2010-10-16T13:22:00.006+01:00

Click on image to enlarge

Statto's Global Reach

2010-10-14T14:32:00.005+01:00

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

2010-10-13T21:57:00.008+01:00

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

2010-10-10T17:05:00.008+01:00

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

2010-10-05T10:05:00.004+01:00

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

2010-10-01T19:17:00.009+01:00

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...

2010-10-01T09:13:00.004+01:00

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

2010-10-01T09:11:00.001+01:00

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

2010-10-01T09:09:00.001+01:00

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

2010-10-01T09:06:00.002+01:00

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)

2010-09-11T11:48:00.016+01:00

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

2010-09-08T15:00:00.008+01:00

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

2010-09-03T11:40:00.001+01:00

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

2010-09-03T11:38:00.000+01:00

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

2010-09-03T11:37:00.002+01:00

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

2010-09-03T11:31:00.002+01:00

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

2010-08-25T14:33:00.012+01:00

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

2010-08-11T21:06:00.003+01:00

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

2010-07-29T22:52:00.016+01:00

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

2010-07-23T15:07:00.006+01:00

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

2010-07-21T14:43:00.007+01:00

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

2010-07-16T22:03:00.010+01:00

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%

MWL Mob Match - Trent Park - 14th July 2010

2010-07-15T11:03:00.015+01:00

That sinking feeling

Still at the tail end of a chest cold and having just taken a planned 7-day break, I was not expecting too much from this race. I probably should have just jogged around as planned, but tried a tempo effort instead.

For most of the first lap I was feeling quite comfortable, but at around the 4k mark, the legs started to go and it was a struggle from then on. I almost threw in the towel after a lap. Around 8.5k I had to stop and walk before summoning up the will to finish.

This is shaping up to be my worst ever slump. I've already reduced mileage and speedwork over the last couple of months, but (so far) to no avail. I managed to maintain reasonable form in most of the MWL races, but I've been on a downward trend since early May. Both my form and motivation seem to be in free-fall.

Postcript: the positive view is that the only way is up from here-on-in and the fresh (still warm) bread pudding was great - thanks Trent Park Runners!

NHRR 12m Rolling Rankings - Top-20 Age% Scores

2010-07-12T12:42:00.000+01:00

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	GibbsRachel	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:35:48	84.73%
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	McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
7	BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
8	SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
9	HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
10	SMITHERStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:20:12	80.82%
11	BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
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	chappellJane	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:19:29	78.69%
15	FootSusan	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:47:57	78.17%
16	RussellJohn	Tue 04/05/10	10kmRoad	Silverstone 10k	00:38:45	77.96%
17	HutchinsonMark	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:38:09	77.96%
18	KelleyPaul	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:40:42	77.93%
19	JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%
20	PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%

NHRR 12m Rolling Rankings to end June 2010 - Men

2010-07-12T12:40:00.001+01:00

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	AtkinsJames	m	Fri 17/07/09	5kmRoad	Great City Run	00:17:21	74.35%
7	SAVILLEOliver	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
8	McANENYCiaran	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
9	SHERWOODAdrian	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
10	WALSHJames	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:18:35	74.01%

1	BeresfordNick	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:27:38	78.46%
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	ScrowtherPeter	m	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
8	MuttonAndy	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:58	74.72%
9	SavilleOliver	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:36:21	74.05%
10	SIBBETTPeter	m	Sun 09/08/09	10kmRoad	Bearbrook 10k (RotM)	00:36:27	81.59%

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	Sat 22/08/09	Marathon	Reykjavik Marathon	03:04:32	67.69%
6	WalshJames	m	Sun 25/04/10	Marathon	London Marathon	03:08:26	68.49%

NHRR 12m Rolling Rankings >end June 2010 - Ladies

2010-07-12T12:35:00.004+01:00

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	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:18:11	82.56%
3	chappellJane	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:19:29	78.69%
4	PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
5	WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
6	DodsworthKaren	Fri 28/08/09	5kmRoad	Serpentine LFOTM 5k	00:22:29	74.33%
7	AIRDLinda	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:00	71.39%
8	ANNETTSRachel	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:24:32	68.12%
9	KEMPNicky	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:44	60.69%
10	CAIRNSHelen	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:25:28	58.72%

1	PitmanNatasha	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:32:22	75.55%
2	TROTTSuzy	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:38:46	63.07%
3	SummersJo	Fri 25/06/10	5MileRoad	John O'Callaghan 5 mile (Luton)	00:38:57	66.35%
4	DodsworthKaren	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:39:34	69.92%
5	AnnettsRachel	Fri 03/07/09	5MileRoad	Cranfield 5	00:42:34	64.20%
6	CAIRNSHelen	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:43:49	55.80%

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	TROTTSuzy	Sun 09/08/09	10kmRoad	Bearbrook 10k (RotM)	00:45:32	67.10%

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
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	chappellJane	Sun 13/09/09	Half.Mar	Grunty Fen HM	01:31:47	74.79%
4	MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
5	SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:41:15	65.02%
6	SUMMERSJo	Sun 15/11/09	Half.Mar	St Neot's HM	01:44:51	67.97%
7	NortheyTeresa	Sun 01/11/09	Half.Mar	Stevenage HM	01:45:05	63.71%
8	DODSWORTHKaren	Sun 15/11/09	Half.Mar	St Neot's HM	01:46:23	71.15%
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	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%

The MOJO continues to be fragile

2010-07-08T17:51:00.009+01:00

Time to take it very easy

I've significantly reduced mileage over the last 12 weeks and whilst this has helped slow my drop in form, it has not managed to halt it. Every time I start to feel better, a speed-session (or MWL race!) or increase in mileage seems to knock me back down again. This, combined with the recent prolonged spell of hay-fever weather has left me feeling really tired and often failing to complete training sessions and easy runs.

Initially, I am going to take a full week off and perform a come-back jog at the MWL Mob Match next Wed!

MWL Race 4 St Albans 7M - 30th June 2010

2010-07-04T13:34:00.011+01:00

NHRR set up 3rd consecutive season in the League's top tier

In the ladies race, only 9 place-points separated 3rd from 5th, so we can count ourselves a bit unlucky to have fallen at the wrong end of that deal, so well done girls on your best performance of the series. Yet another very solid performance from the chaps, who came comfortably 3rd in each race and 3rd over the series.

A couple of Statto reflections...

1. We probably performed better than last year overall when we finished 3rd, but alas, our friends at FVS improved even more than we did!

2. There are 2 divisions in MWL making 12 teams in total - so that makes us 4th out of 12 in the League - not too shabby.

3. Next year will be our 3rd consecutive year in Div1 - not bad for a 'yo-yo' club. I think we can discard that label now!

Thanks for supporting the League this year. Hope you enjoyed it and will be back for a push for the top-2 in Div 1 in 2011!

For my own part, I was quite happy with my 3rd top-twenty finish of the four races, despite feeling in need of a break from racing throughout most of the series! Hopefully, this will put me in line for an individual V40-49 series prize and also a top-10 series placing in the Male Open Category.