Sandy 10-mile race - 25/03/12

Well on the way back to some decent form

Time 01:01:19
24th out of 467
Age % score 80.85

I was happy with my pacing and I think this is a fairly accurate statement of my current form. It wasn't a full-out lung-busting effort, but I don't think I could have taken off more than 15-20 secs even if it had have been. I am still a way off the BAU mileage I am aiming for, still a few pounds heavier than in 2009 & 2010 and still also not looking after myself as well as I could, so in this context, I am very positive about the potential for further improvement!



The graph below (all-time age % scores) is a good illustration of my return to, at least the lower part, of the 'zone'!





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Getting back in the zone

Real-life might be tough, but at least the running-comeback continues

Recent training sessions all point to a return to respectable form, perhaps even a sub 37min 10k already, with still plenty of improvement-potential in the tank. A recent step change is likely due to consistently averaging over 40 miles/week since the turn of the year. If I can push up the weekly mileage a bit I'd like to think I could be in very good shape for the Midweek League come May. I made a late entry into the Sandy 10M this coming Sunday, which should give a good indication of current race-form.

Here is the ever popular 'bang-for-bucks' graph (pace attained related to heart-rate effort) for easy paced, short runs, which clearly suggests a recent step-change. The step change was also preceded by 2 relatively easy weeks, supporting the notion that you need to take it easy sometimes to gain the benefits of all one's hard work.



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It's all gone quiet...

Do not adjust your sets. Normal service will be resumed shortly!

Reasons to be cheerful...

...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.








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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

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 ably 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

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


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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.