Buckley runners Superman- John Pares

Even though i cant run much at the moment my mood has been lifted.
This link is to my Buckley Runners colleague John Pares who has completed a 24 hour race and won a Commonwealth Bronze Medal running over 150miles.

Amazing.

Well done John.

Not running a marathon - disappointment

September 2009 was to have been the 2nd highlight of the year for me running -wise. After completing the Flora London Marathon early in the year, i put in more training throughout the summer months , particularly August. My intention was to run the inaugural Fleetwood marathon on 13th September. A personal best could have been possible as my running pal 'Ultra Dunc' had promised to run with me.

But to no avail.

Gutted !

The week before the race , i completed my last longish run of 9 miles, a little back ache. Then the following afternoon , i could hardly get out of a chair at work. My lower back had seized up. VERY painful to get up. I visited an osteopath on th Thursday & felt slightly better. But i did the wise thing and didnt run the inaugural Fleetwood marathon.

My pal Ultra Dunc ran a great race and acheived an amazing PB of around 3hrs 18mins. Running with me to 4hrs 18 would have been easy for you Dunc !

Nearly 2 weeks later i am easing back to flexibility. Fitness is good but i am not back there yet .

Deeside to Chester 2 cycle paths - 20mile run route

and detail in Chester- out & back on old railway beyond canal
then out & back on canal path North before turning South to head for the riverside track

20 mile run - Deeside to Chester & return. Hot- what a scorcher!

Todays LSR- planned and looked forward to for days . And discussed with colleagues in work - how to cross between the 2 Deeside to Chester cycle paths.Hurrah for goole maps , and a bit of local knowledge - Thanks Sue & Tony R.

I parked in Shotton carpark at the ,starting near Corus Social club - home of the Deestiders off road , a brief 2.5miles west along the cycle path with a little hill, then return to the off-road route, accross the Dee on the railway bridge, and the steady long flat route on the cycle path along the old Dee Marsh to Mickle Trafford railway route, i little recci 0.5mile towards Chester city over the canal, then return then a little 0.5mile north on the canal, return then my new route along the canal South towards the river, crossing the canal by the locks before Telfords warehouse- the people sitting outside there seemed to be soaking up the sun - it is Chester race day so busy, and as i crossed the Sealand road to the park and the 'cop' ther were folks walking to town in their 'gladrags' . I stopped briefly at the riverside - hearing the announcements from the racecourse prob less than 0.25mile away & sent a text to work colleague Sue- at the races as a commemoration after a family loss a year ago.

Then earphones on iphone to 'lively playlist ' for the Dee riverside cycle track back to Connah's Quay.
No shin pain this week, great.
But from 1pm or so onwards it was SWELTERING HOT.

Slightly anxious as i didnt know how much water i had left in the camelbackl - but i knew as i got to 15miles & around 5 back - that id get back ok.
Just at 16 - 17 mile oh so tiring, really needed to work on the mantras.

A few negative thoughts as the 16-17 mile area was were i used to 'loose it ' of hit the wall in marathons - i coulndt keep up with Ultra Duncan at Blackpool 2007 at this stage.

But lets work on the positives
i used the gels sensibly, mile, 5, 8.5, 12, 15, 18) and once i got the mantras going , then i could get into a rhythm. I need to analyse the pace.
In Fleetwood - it wil NOT be this hot -
the heat today was like FLM this year and Blackpool 2005.
-in Fleetwood - i wont be carrying the camelbak.

I'll analyse more later and work on more postives.

Split Summary
====
1) - 1m - 11:06(11:06/m) - 136bpm avge - 152bpm max - 114cal
2) - 1m - 10:34(10:34/m) - 140bpm avge - 150bpm max - 121cal
3) - 1m - 10:46(10:46/m) - 145bpm avge - 152bpm max - 122cal
4) - 1m - 10:13(10:13/m) - 144bpm avge - 151bpm max - 120cal
5) - 1m - 10:51(10:51/m) - 146bpm avge - 150bpm max - 121cal
6) - 1m - 10:10(10:10/m) - 146bpm avge - 154bpm max - 116cal
7) - 1m - 10:15(10:15/m) - 152bpm avge - 159bpm max - 121cal
8) - 1m - 9:55(9:55/m) - 154bpm avge - 157bpm max - 121cal
9) - 1m - 9:50(9:50/m) - 158bpm avge - 162bpm max - 120cal
10) - 1m - 9:56(9:56/m) - 152bpm avge - 160bpm max - 117cal
11) - 1m - 10:52(10:52/m) - 154bpm avge - 158bpm max - 123cal
12) - 1m - 11:00(11:00/m) - 151bpm avge - 154bpm max - 123cal
13) - 1m - 10:34(10:34/m) - 150bpm avge - 158bpm max - 116cal
14) - 1m - 11:50(11:50/m) - 141bpm avge - 154bpm max - 103cal
15) - 1m - 10:20(10:20/m) - 155bpm avge - 159bpm max - 121cal
16) - 1m - 10:31(10:31/m) - 157bpm avge - 162bpm max - 117cal
17) - 1m - 10:35(10:35/m) - 160bpm avge - 166bpm max - 117cal
18) - 1m - 10:16(10:16/m) - 165bpm avge - 167bpm max - 121cal
19) - 1m - 11:15(11:15/m) - 157bpm avge - 165bpm max - 115cal
20) - 1m - 10:29(10:29/m) - 165bpm avge - 169bpm max - 118cal
21) - 0.37m - 4:33(12:19/m) - 153bpm avge - 163bpm max - 40cal

Dee River Bore- the tide comes in 1200hrs Sat 8 8 2009

20mile run, new route & first sight of a river bore

slow and long along the banks of river Dee Wales Towards Chester
Last 2miles very painful - hope its not shin splints / stress fracture v painful

First i ran 3 miles west on the cycle path, along some of the Deesiriders off road route, Connahs Quay Dock, then housing estates & park to Kelsterton College- home of the famous North East Wales fetch Mile- then return to near the start, over the Dee Railway Bridge to the North Side- then a new run for me , along the cycle path adjacent to the river rather than my usual which goes inland towards Blacon & the Canal.
A wonderfully flat route, some highlights, lots of river mud,
my first sight of
-the new jetty/ dock at British Aerospace Broughton to load wings onto the pontoons to float down river, no wings today
-the bridge at Saltney ferry- i jogged over , had a chat with a cyclist who took my pici on my iphone
-the football club with the ground (mainly) in Wales Chester FC - poor Chester fans - i do really mean that - see the statement of support of Wrexham fans for Chester fans
- and amazing after i turned - my first view of the river bore , whats that sound thinks i- sounds & looks like a wier, which i know there isnt one downstream of Chester- i looked at the river and there was the tide moving upstream in a line accross the river, amazing - id not seen that before, photo to be posted later- thay surf the Severn bore in autumn dont they ?

as you can see i anaged a few miles around 10min/mile or less that is satisfying, especially as i was carrying my camelback, i drank half a bottle of lucozade caffein early on , then lots water, a gel at 8, and another at 15, with a cereal bar at 12.

So al in all a very pleasing run , my left knee pain disappeared after a mile or so; but then the shin ankle pain in my last 2 miles mas NOT good - pace 12min/mile or worse , and it hurt as i walked 500metres from my car to the footy this afternoon.



Split Summary
====
1) - 1m - 10:37(10:37/m) - 133bpm avge - 145bpm max - 118cal
2) - 1m - 10:24(10:24/m) - 143bpm avge - 155bpm max - 119cal
3) - 1m - 10:18(10:18/m) - 145bpm avge - 156bpm max - 120cal
4) - 1m - 10:17(10:17/m) - 150bpm avge - 158bpm max - 120cal
5) - 1m - 9:59(9:59/m) - 146bpm avge - 155bpm max - 118cal
6) - 1m - 10:09(10:09/m) - 149bpm avge - 155bpm max - 117cal
7) - 1m - 10:21(10:21/m) - 148bpm avge - 152bpm max - 117cal
8) - 1m - 9:59(9:59/m) - 148bpm avge - 152bpm max - 120cal
9) - 0.5m - 4:41(9:23/m) - 147bpm avge - 158bpm max - 56cal
10) - 0.51m - 5:06(10:01/m) - 148bpm avge - 158bpm max - 59cal
11) - 1m - 11:08(11:08/m) - 146bpm avge - 152bpm max - 117cal
12) - 1m - 10:30(10:30/m) - 146bpm avge - 154bpm max - 114cal
13) - 1m - 10:32(10:32/m) - 150bpm avge - 155bpm max - 115cal
14) - 1m - 9:55(9:55/m) - 155bpm avge - 160bpm max - 120cal
15) - 1m - 9:57(9:57/m) - 157bpm avge - 164bpm max - 118cal
16) - 1m - 10:02(10:02/m) - 165bpm avge - 167bpm max - 117cal
17) - 1m - 9:55(9:55/m) - 162bpm avge - 168bpm max - 118cal
18) - 1m - 9:53(9:53/m) - 165bpm avge - 168bpm max - 118cal
19) - 1m - 9:54(9:54/m) - 168bpm avge - 170bpm max - 120cal
20) - 1m - 11:15(11:15/m) - 155bpm avge - 170bpm max - 113cal
21) - 1m - 12:44(12:44/m) - 153bpm avge - 161bpm max - 103cal
22) - 0m - 2(Infinity:NaN:NaN/m) - 155bpm avge - 155bpm max


Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 1.2%
HR Zone: 123-132bpm (71-75%): 2.5%
HR Zone: 132-141bpm (76-80%): 7.1%
HR Zone: 141-150bpm (81-85%): 27.9%
HR Zone: 150-158bpm (86-90%): 36.4%
HR Zone: 158-167bpm (91-95%): 20.7%
HR Zone: 167-176bpm (96-100%): 4.2%


Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 3.9%
Pace Zone: 9:00-9:19/mile: 8.1%
Pace Zone: 9:20-9:39/mile: 10.6%
Pace Zone: 9:40-9:59/mile: 14%
Pace Zone: 10:00-10:19/mile: 16.7%
Pace Zone: 10:20-10:39/mile: 10.4%
Pace Zone: 10:40-10:59/mile: 7.7%
Pace Zone: 11:00-11:19/mile: 5.6%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 2.7%
Pace Zone: 12:00-12:19/mile: 2.1%
Pace Zone: 12:20-12:39/mile: 1.7%
Pace Zone: 12:40-12:59/mile: 1.3%
Pace Zone: 13:00-13:19/mile: 1.2%

9 mile evening run- variable pace

An enjoyable , flat-ish evening summer run, Mold to Pontblyddyn, left then 2nd left past the Golf Clubs and Capricorn animal rescue, left again to Llong
Left to Wrexham road back into Mold.

Hope fully the knee discomfort will hold off for some long runs for another marathon ??

Dedicated to my work pals for my early birthday pressie. :-)

Deeside off road - a great little race - thank you Deestriders

This is the satelite image from SportTracks from my Garmin 305 from tonights race.

An excellent little race, a good showing of around 8 or so of us from Buckley Runners. A special mention to my running pal Sue running her firs race in a Buckley shirt, and only a few days after the 'oven' of Edinburgh Marathon. Well done.

A great friendly race with races from Deeside Wrexham Chester, Buckley Prestatyn to name but a few .

There are 3 more races in the series this summer.
Here is a link to the entry form

Border League Race - 1st Run after LONDON

I only decided around 4pm that i would be in the right frame of mind to race tonight.

I needed it for several reasons ,
to clear head after a busy day,
>to banish the blues of coming 3rd last at my only other Border League this season - when everything went wrong - too fast @ start then slowed and slowed;
>and also to see whether i can ease up after Sunday in London- for which i still have mixed feelings- only 9 minutes of my pb;
>and also to see lots of Buckley Runners folks tonight , and super Tracy39 (Prestatyn Runner in Mold) and meet fetch Simons Dad.

So tonights race- several aims as usual,
- to not come 3rd last
- to see whether i can run well after all the training for Londonand to see whats left after London.

Result.
As you can see by my splits , a satisfying race.
I set off near the back, and concentrated on not going to fast, run within myself, learning from the Caerarfon race!,
>so first mile 7:26 ok fastish , but within comfort.
>2nd mile i eased a bit - a few 6 or 7 passed me , i looked behind to check not at the back , slower 7 min42
>3rd mile - at 2.5miles i thought , this seems an ok pace , lets up a little , keep in contact with those who'd passed me , then i passed a few
pace 7:38
>4th mile , continuing after 3 mile marker - pace seems ok , lets reel a few in , counting mantra, I see another Buckley Runner ahead, F.
can i catch her.
Yes

I reel her in and pass , and try and hold pace
4.02 miles at average pace of 7min31.
That is pleasing.

Then a good value meal pie, chips peas for 4£ and a chat with Buckley runners. I left them to await the presentations .

Happier i return home via Sainsburys to buy bottled water- Dwr Cymru Welsh water say boil the water !.!!

Border League final event Wrexham
Split Summary
====
1) - 1m - 7:26(7:26/m) - 120cal
2) - 1m - 7:42(7:42/m) - 123cal
3) - 1m - 7:38(7:38/m) - 124cal
4) - 1m - 7:21(7:21/m) - 122cal
5) - 0.02m - 9(7:17/m) - 2cal

Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 2%
Pace Zone: 6:00-6:19/mile: 2.5%
Pace Zone: 6:20-6:39/mile: 4.7%
Pace Zone: 6:40-6:59/mile: 9.4%
Pace Zone: 7:00-7:19/mile: 15.8%
Pace Zone: 7:20-7:39/mile: 20%
Pace Zone: 7:40-7:59/mile: 20.9%
Pace Zone: 8:00-8:19/mile: 12.3%
Pace Zone: 8:20-8:39/mile: 6.2%
Pace Zone: 8:40-8:59/mile: 2.2%
Pace Zone: 9:00-9:19/mile: 1.2%

The image is of the route from sports track with the 7min 22 mile highlighted.