British Summer Time

What a pleasure it is to run on a mild, sunny spring evening!

After a long day at work and a well deserved night off on Monday, I was flying solo on Tuesday. Sam had gone down to her mam and dad's, so I'd lost my wing-(wo)man!

I'd originally planned to have a couple of nights off and do my long midweek run on Wednesday but, for a number of reasons, including wanting to go out or Wednesday night curry club with friend and neighbour, G-Ram, I changed my mind and went out on Tuesday instead!

For the first four miles, I felt like crap. No rhythm, no pace, nothing!

Fortunately, I settled in and ended up quite enjoying it. Another box ticked.

Wednesday was mad busy at work and I didn't get home until seven, so it was just as well I went out on Tuesday.

A change of destination was the order of the day for Thursday, when I joined Sam down in Norfolk at her folks' gaff.

We decided to pop out for a quick three mile recovery run, before a longer eight mile off-road run round the ancient glacial "pingo" ponds on Friday.

It was really nice to be running somewhere different and speeding round the off-road tracks and trails was really good fun, especially when urban, pavement based, running is the usual order of proceedings.

Now, we've got our feet up, we've had spag bol and garlic bread and lots of water and I'm going to watch MOTD before heading up to bed.

Our longest training run awaits us in the morning - all twenty two miles of it. All being well, this will be despatched within three hours and we'll then start the taper down to London!

I'll let you know how we get on.

Mañana bananas x

Are we nearly there yet?

Blimey!

It's been a right slog, this week.

I seem to be getting slacker and slacker at this blogging lark. I think it's symptomatic of my overall energy levels!

This week has been our highest mileage week thus far. A thumping 47 miles covered since Monday. Not surprisingly, I'm knackered.

Monday saw us belting up and down Bradford Road, doing 2K reps. I get the feeling that our mate, Jonny Turpin, is stalking us because he was there, right on cue, horn beeping, as we thrashed our way up and down. There wasn't much enjoyment to be had - it was dark, the road surface was uneven and the pace was brutally quick. We were both glad to jog the mile back up to the house.

Tuesday was a rest night, which was just as well because Wednesday brought with it our longest scheduled midweek run - 12 miles.

I literally had to drag myself round, still feeling the effects of Monday night in my ever tiring legs. Not one to re-live!

So, it was on to Thursday and, for the first time this week, we were off down Spen for what we thought was a steady five or six miles.

No chance - why do five or six when you can do eight! Yeah, god knows how, but we did it!

Thankfully, Friday and Saturday brought with them a bit of well earned rest. Which was just as well!

Sunday, A.K.A. penultimate long run day, was a belter. Wall to wall sunshine and temperatures climbing to the high teens. Ideal for dossing about in the garden or, better still, the beer garden, but not so clever for running a hilly 20 miler.

Anyway, we set off early, at which point it was still quite cool and misty but, by the time we'd got round to Lucy's (she wanted to run a lap with us), it was cracking the flags!

After belting down Bradford Road, we attacked the steep ascent up Halifax Road, which was a pleasure as ever, but it was a good feeling to be able to have a conversation whilst running up it at pace.

After a quick drink and energy gel, we were back round on lap two. Things got tough after we dropped Lucy off, partly because of the heat but also because my legs were totally knackered and were feeling really heavy. It was a case of digging in and getting round, knowing that it'd been our highest mileage week and it wouldn't get any tougher than this!

Needless to say, I wasn't so speedy or chatty going up Halifax Road for the second time. You know your legs are mashed when an ice bath is welcome relief...

Obviously, after such energy expenditure, it is vital to replace lost nutrients and a Snickers bar, a bag of crisps, two sausage and egg butties and a couple of brews just about did the trick. Followed by homemade steak pie and chips for tea. And a couple of beers.

Strength of the bear!

Week 11. Or should that be 12?

So much for a rest after the efforts of Spen 20!

Well, we did have Monday off but we were back on it for a steady five miles on Tuesday evening.

I say "we", but Sam was still feeling tired and her back was giving her pain, so she sensibly opted for a gentler three miles before heading back to base. There's no point risking things for two measly miles at this stage in the proceedings!

Wednesday was meant to be a long twelve miler but, knowing we'd be feeling it after the Spen 20, we'd wisely opted to swap the week's schedule for the following week's. Thus, twelve miles became a more manageable ten.

We were joined by Lucy, who never ceases to amaze me with her ability to thrash through all distances at whatever pace we throw at her. Tonight however, Lucy was being uncharacteristically low key, probably because she'd not been well for a week or so and had not been running as a result.

Anyway, we set off on our specially extended nine mile route (i.e. ten) and it was relatively soon into it that I realised it was going to be a total ball ache! I thought I'd done nearly four miles, only to realise I'd only done two and a half. I thought I'd done six miles, only to check my Garmin and see that I'd only done four. Bollocks!

It's on nights like this when you've just got to dig in, grit your teeth and get round. So I did. My only saving grace was attacking the hill up Dewsbury Road and feeling a sense of satisfaction when I got to the top and pushed on for home. Done and dusted, but not one of my better nights...

So, it was then on to Thursday and a track session, which ought to have happened on Monday, according to the letter of the law on the schedule. Although we'd swapped the week's plan, we decided to stick with the original track session because it was a shorter distance! Confused yet?! Anyway, despite the swap, we still had to do 16 x 200m reps, with 200m recoveries and the usual mile warm up/down. A total of six miles, but marginally easier than the eight we could have been doing!

I really like track sessions and it was even better on Thursday because Sam was hot on my heels, breathing down my neck on every rep! She didn't beat me - I think she was holding back a bit but then so was I(!) - but it was great to have her firing on all cylinders after a tough few weeks of feeling a bit "off". Skills!

So, that was Thursday. My biggest disappointment was that my Ossett ale negotiation was turning out to be more expensive than initially anticipated! 16 bottles for £25 is not much cop when I can get them for less than £20 with my staff discount. Jackie - if you're reading this, I'm prepared to enter a second round of negotiations and I'm sure we can achieve a mutually beneficial arrangement!

Friday was a much needed rest day, then we were out again on Saturday for a fifteen mile thrash up and down the Greenway, clocking up a not too shabby 1:46 half marathon time along the way.

It was really nice to run on the traffic free, smooth surface of the Greenway, although we didn't much like getting drenched during the first fifteen minutes and spending the rest of the run drying out!

During our last mile or so, we spotted a runner in the distance and decided to chase him down. So, tractor beams locked onto him, we pushed it and caught him pretty easily, even though he was doing sub-eight minute miles. Turns out he (Tom was his name) was training for a 40 mile ultra race in the Peak District in September and was out for a 26 mile training run. Puts things into perspective doesn't it?! Best of luck, youth!

So, that was the week that was. To say it was meant to be a "steady" week, we managed to rack up 56 miles, all in, from Sunday to Saturday! Not a bad effort!

So, another week begins, even though it was meant to be last week. I'll tell you about it later this week because all this time travel is doing my head in!

Spen there, done that, got no t-shirt!

I did, however, get a very tasty bottle of Ossett Ale for my troubles. Needless to say, it was consumed within hours of the finish and I'm currently in negotiations to purchase the over-stocks at cost. Well, it is providing much needed financial support to the club while, at the same time, restocking my cellar.

Anyway, mutually convenient beer transactions aside, I'm sure you're all itching to know how I got on!

Well, my official time was 2.43:17, which is over 16 minutes faster than last year. I'm chuffed to bits, especially because I stormed into the top 100 finishers in 97th place! BOOM!!!

After our usual, boring, pre-race evening - huge bowls of spag bol, garlic bread, an almond Magnum and a lot of water - Sam, Andy and I were up with the lark after a decent kip. We've got our pre-race prep down to a fine art now, so we were porridged, coffeed and watered up to the hilt by the time 8am was upon us. Then it was the dreaded wait. I often think that the waiting is worse than the event itself and my guts were supporting this sentiment - oh well, at least it gave me something to do in the hour before we set off and running up and down the stairs to the bog gave me an early warm up!

It was a near perfect day for running yesterday. Indeed, it might have been a little too perfect. A lot of runners will tell you that they don't like going out in near cloudless skies because, even on a cool-ish day, the sun can still be powerful enough to burn you. I think it's a function of having salty, sweat-soaked skin, coupled with a wind-induced mild exposure effect and the sun's strength itself. I prefer a cool, overcast and even slightly drizzly day for such endeavours. That said, it was snowing heavily for the event two years ago, so it's all relative!

The turnout was great down at Spen, with way more runners than at last year's event. I conservatively estimated that there were about 350 participants which, although encouraging to see, was putting my aforementioned beer-buy-back scheme at risk!

The usual Spen suspects were all milling about when we turned up and it was great to know that we'd be running with some of our friends and supported by the rest of them, who had volunteered to marshall the route. Also present was our good friend and neighbour, Sally, who was nervously making her debut at the distance. Actually, this was Sally's debut at any distance over 10 miles, as I don't think she's taken part in a half marathon event before, so it was a brave step!

So, after a bit of pacing about and the obligatory team photo, which was as haphazard as ever (several members conveniently absent - I'm looking at you Robert Moon!), we lined up on the track for the start.

The GB Olympic team has nothing whatsoever to worry about...

My pre-race wish had been to average 8:15's per mile and go for a 2:45 overall time, but I knew that a big push'd be required to achieve that on what was turning out to be an unseasonably warm day and on a rock solid route!

So, off we set, through Cleckheaton and up the big slog of a hill to Scholes. Almost immediately, my shin splints started giving my gyp and I felt like my left knee was about to pop. Not good. Not good at all. Undeterred, I knew that if I got into my flow and tried to distract myself by having a bit of a chat to Rob Moon, I'd soon be in my stride. There's always the magic six mile marker too, at which point all your aches and pains seem to disappear! Here's hoping...

As we crossed over Halifax Road, just before the "mad mile" down to Clifton, the first of our supporters was waiting - Lucy. With hollers, whoops and screams of encouragement ringing in my ears, I pressed on to the four mile mark, all the time conscious that Sam was 20 metres or so behind me. Sam has a rather annoying habit of ghosting me right at the end of races, so I let Rob press on and dropped back slightly to enquire whether it was a deliberate tactic of hers to keep me ahead of her, or if she was struggling a bit. Turns out her recent back issues were giving her discomfort and she was not intending to go all Kenyan on me in the last mile after waiting patiently to strike!

Feeling sad for her, but knowing that she's a tough little beast who would no doubt be pressing me hard in the final couple of miles, if not already ahead of me, I decided to stick to my plan. My splits up to this point had been encouraging and I was comfortably getting through the miles in eight and a half minutes or so, which was decent bearing in mind it was all uphill.

I'd had my usual quandry, pre-race, about what to wear. I'd opted for my Spen vest with a short-sleeved Helly top underneath. I was now regretting this, so I ditched it in Rob and Kirsty's garden at the eight mile point, advising Rob (I'd caught up with him again) that I wanted it washed, pressed and returned by the morning!

So, the race unfolded and I dug in through the tough bits, trying my hardest to enjoy the easier bits while continually evaluating my body, my breathing and my state of mind. Thankfully, my usually niggly toes, were behaving. I think it was because I'd talcum powdered them, which I will definitely do again from now on.

With about four miles to go I was really feeling it, so I decided to walk briefly, while eating my dextrose tablet stash. It proved to be a wise choice because I smashed through the last two miles in under eight minutes, despite my over-sensitive chunder reflex kicking in on more than one occasion!

So, I averaged 8:09's and was the fifth Spen man home! I'm well pleased with that and I really think I could complete London an hour quicker than last year. Might sound far fetched, but it's practically flat and I've got another six weeks to go!

Sam came home in 2:49 and was the first Spen lady to finish! Brilliant performance, to say she wasn't feeling comfortable during the entire race. She still managed to knock ten minutes off last year's time, so she really needs to stop being so hard on herself! Most impressively, Spen's ladies won the ladies' team prize, due in no small part to Sam's efforts - like I said, she's a tough little beast!

Andy came home in 3:26ish, having struggled to locate satellites for his Garmin and then struggled with the heat and terrain. He lives right by the river Trent, so his training is mostly on flat terrain - walking up the disabled ramp into the Poppy & Pint does not count as hill work, no matter how many times a week you do it! Still, a sterling effort to say he's not specifically training for anything. Good work, Boutros, good work.

Andy actually overtook Paul on the final lap round the track, while Paul struggled with crippling cramp in his hamstrings. I really felt for him, having been there myself before, so I ran over and helped him to cross the line, before stretching his knackered limbs for him and giving him our remaining Snickers!

Last but not least, Sal came home in an excellent 3.33, which is a cracking performance given the terrain and the fact that she's never run an event of this nature before. She was rightly delighted and we're all proud of her efforts!

So, it was then back to the ranch for ice baths, sausage butties, loads of tea, a few cans of Guinness, six nations rugby and then, later, off out for a curry!

A couple of days rest beckon, despite what the training plan says - I'm not making the same mistake I did after Liversedge and doing five hilly miles the night after!

Over and out for now, kids!

This week!

Eyup - been a bit lazy on here this week. Thankfully, not in a running sense though, although my shins have been caning me again!

Track was really hard on Monday - 14 x 400's with 200 recoveries, plus the usual mile warm up and down. We really had to dig in and, afterwards, it was straight in the ice bucket with the old legs.

Tuesday's rest was most welcome and I was still feeling the pace when we hit the streets for eleven miles on Wednesday. All despatched with the minimum of fuss, but the bucket was called into action once more afterwards.

Thursday was spent hobbling about at work and, although my compression socks provided some relief, I was really feeling it when I attempted a fast five miler that evening. I bailed in the end and only covered four - I wanted to do the distance but my legs had alternative plans!

Anyway, I've had a couple of days off so I'm fired up and raring to give a good account of myself at tomorrow's Spen 20 race. It's a brute but I've already done the route, I'm fitter than last year and I'm determined to beat my time.

I've just had a 15 minute session with a TENS machine on my shins and it's really worked. Might give it another bash in the morning to make doubly sure!

Target wise, a 2:45 would be a huge boost, with six weeks to go until London, but a solid 2:50 would be 30 seconds a mile quicker than last year. We'll see - the weather's looking perfect, it's home turf and there'll be a few friends cheering along the way. And there's a bottle of Ossett ale for every finisher!

I'm trying to negotiate a deal to buy back any over-stocks at cost, but I'll be happy with the reward of one bottle if I run well.

I'll let you know how I get on.

Strength and honour!

Ice Ice (cry) Baby!

Alright stop. Collaborate and listen. Al is back with a brand new...edition!

So, yesterday we had a race-paced 18 miles to complete. It's fair to say that we've been suffering from fatigue fatigue of late; we're tired of feeling tired!

Neither of us were bursting with motivation as we loaded with pasta, had an early night and then woke up at the crack of dawn for pre-run porridge. My phantom leg pains were back and I'd pretty much convinced myself that my right Achilles was ruptured!

Anyway, non-existent injuries aside, we'd decided to go for a change of route, partly because it was meant to be a relatively fast run, but also to keep it interesting.

In my head, I'd calculated that if we ran from the house to Heckmondwike Morrisons, joined the Greenway and ran up it to the end, before running back down to the other end at Ravensthorpe, and then returning home via Dewsbury and Bradford Road, it'd be pretty much 18 miles. Give or take. Obviously.

My mind is a map!

So, off we went and, I'm pleased to report, I felt alright. No pain, no tightness - happy days! Sam, on the other hand, wasn't on the money. She'd decided to go out for a five miler on Friday, after being a bit poorly for a couple of days before, and I think the malaise was still with her because she was struggling with a general feeling of tightness, stitch and heavy legs. It's not a good place to be and I was really feeling for her because I know how hard she's trying and I've been in the same situation myself for the best part of last year. She's a tough little bugger though, so I know she'll rally and come back fighting. Probably next week at Spen, knowing my luck!

On and on we pressed and, despite Sam feeling like the going was tough, we were pretty much nailed on for pace, with every mile being near enough bang on 8:30.

It was only as we neared the end of the Greenway that my toes started giving me gyp and I began to feel like I really couldn't be arsed! This made me feel mad, so I decided to do the exact opposite of what I really wanted to do and put my foot down for an uphill blast into Dewsbury and along Bradford Road.

By now, the sun was out and it was a great feeling to be hammering it in the early spring sunshine. By the time I'd got to Tesco, a couple of miles later, I was feeling it a bit, so I backed off and coasted the remaining mile or
so home. Good times!

Then followed the obligatory ice bath and I was determined not to bail early, like I did last week (oh the shame). Armed with a steaming hot brew, I plunged myself into the icy depths and, once the initial shock was over, I actually started to enjoy it.

It must have been well cold because, after 20 minutes in it, followed by a scalding hot shower for another ten, my legs were still stone cold to the touch!

Tell you what though, it's worked a treat - to say it was a tough run, my legs feel fine today and I'm raring to go for week ten of sixteen and the forthcoming Spen 20 race.

As the great Robert Matthew Van Winkle once said: "To the extreme I rock a mic like a vandal, light up a stage and wax a chump like a candle. Dance!"

Indeed, Robert, indeed.

Cancel the thing that I said...

...I'd do, I don't feel comfortable talking to you
(Un)less you got the zipper fixed on my shoe
Then I'll be in the lobby drinking for two
Eighteen
Balding
Star
Golden
Falling
Hard

I am, of course, referring to the stone cold classic Kings Of Leon track: "The Bucket". Just under three minutes of stomping glory.

The bucket is my new friend. It helps my lower leg pain. I've used it twice this week, following a hard run and, after half an hour of enduring the icy depths and repeating the aforementioned song as a mantra in my noggin, the lower half of my lower limbs have been soothed.

I heartily recommend it. It's certainly not for the faint-hearted, but it really works.

Likewise, I heartily recommend the first two KOL records. You know; the albums that everyone bought after they'd heard "Sex on Fire" for the first time and wondered who that great "new band" was.

A mere five years after "Youth and Young Manhood" was released...