West Suffolk Athletics Track

6.15pm 7.3 miles in 57 mins 39 secs

Week to date mileage 13 miles

Month to date mileage 113

Average weekly rate 30 miles

Average monthly rate 130

Year to date 1427

Lifetime 9447

I ran to the track and warmed up with 4 laps. Tonights session consisted of 2 sets of 4 x 3 mins with a minute recovery in between each interval. At the end of this we ran a mile time trial which was a test of consistency trying to keep to the same pace that we had run the 3 min intervals.

I don't think I did as well as I could for the mile. After the 2 sets I was a little tired and chose to sit in behind other runners for the first 3 laps and felt comfortable. With some spare energy in the tank I chose to break with 300 metres to go but this is not good tactics for me as I lack any sprint pace and I was caught by the same runners before the finish. I should have put in a more consistent regularly effort throughout.

Still it was good to run the mile even if my time was poor, I ran 7.10.

A couple of laps warm down and a run home.

Horringer School /Hospital /Cullum rd Newmarket rd Bury St Edmunds

5.30pm 5.4 miles in 42 mins 33 secs

Week to date mileage 5.4 miles

Month to date mileage 106

Average weekly rate 30 miles

Average monthly rate 130

Year to date 1420

Lifetime 9440

A standard run on a regular course for me over the winter, well lit and despite a bit of traffic I am always on pathways so it is safe.

10 Nov 06 42.02
30 Oct 06 42.0
3 Oct 06 41.15
19 Sep 06 41.39
8 Sep 06 41.01
1 Aug 06 41.45
28 July 06 42.25
17 July 06 42.46
13 June 06 42.08
11 May 06 43.21
27 Mar 06 42.41
8 Mar 06 42.13
24 Feb 06 42.33
16 Feb 06 44.0
10 Feb 06 41.50
2 Feb 06 42.38
17 Jan 06 42.50
10 Jan 06 42.52
1 Jan 06 41.45
14 Dec 05 42.47

Parkgate Woodland Walk Fornham St Genevieve

8am 9.3 miles in 1 hr 16 mins 21 secs

Week to date mileage 6 miles

Month to date mileage 100

Average weekly rate 30 miles

Average monthly rate 130

Year to date 1414

Lifetime 9434

A very poor week has meant hardly any running since my visit to Derby. I picked up a bug which laid me low and I didn't feel able to run. The lack of running has meant my overall target for the year of 1500 miles is now a little under threat as my margin of comfort has been reduced and I cannot afford any more non running weeks before the end of the year.

On a wet morning I was only to glad to venture out for a long run. I should have been running a race at Hadleigh but I am still not a 100% and with the weather being so poor I am glad just to do a training run.

I decided to head out towards a woodland walk I have often passed but never explored at Fornham St Genevieve called Parkgate Woodland Walk.

I ran along the Mildenhall Road past the Priory Hotel before picking up the River Lark footpath which takes you through the Bury Golf course to Fornham.















The early sunshine turned to rain and brought out a double rainbow.

The woodland walk has many signs detailing the history of Fornham Park and pointing out the scene of the Battle of Fornham in 1173 where over 3000 Flemish mercenaries were slaughtered. Robert Whitehand Earl of Leicester put up his final stand against the forces of HenryII near the ruined church in this photo. I am not sure if you can get closer to this church as it appears to be fenced off. Along the road to Culford much of the stone flint walls which were presumably part of the Fornham Hall Estate designed by Capability Brown are know collapsed and this would afford an easy entry into this land. Not sure if you are supposed to visit but on a dry day I would like to return and visit.

Chaddesden to Spondon Derbyshire

4.30pm 6 miles in 50 mins 21 secs

Week to date mileage 6 miles

Month to date mileage 91

Average weekly rate 30.3

Average monthly rate 131

Year to date 1405

Lifetime 9425

Up in Derby staying at the Inn Keepers Lodge near Derby. I decided to take my running shoes and venture out. Outside of the hotel close by is a Chaddesden Park. The Park is situated off Nottingham Road in Chaddedsden, just under two miles from the city centre and has a stream running through the middle. The park was formerly the grounds of a former estate owned by the Wilmot family and now owned by the local council.

The park wasn't that big and I decided to venture along the Nottingham Rd to another village called Spondon.The village of Spondon is Anglo-Saxon . The name Spondon is derived from the old English "Spon" meaning chip, Shaving or shingle and Dun for a hill.
A winner of Britain in Bloom this seems a well to do part of Derbyshire and another time if I am this way and it wasn't so dark I will visit again especially St Werburghs Church which looked interesting.

However I a came a cropper and fell over in the twilight and managed to badly graze hands and legs, but nothing broken and I managed to roll to a stop in front of a surprised dog walker.

I was shaken but ok and jogged back to the hotel.

Bury St Edmunds Town Centre

4pm 5.2 miles in 42 mins 5 secs

Week to date mileage 34 miles

Month to date mileage 85

Average weekly rate 30.3

Average monthly rate 132

Year to date 1399

Lifetime 9419

An easy run after the football at Portman Road.

Ipswich Town V Norwich City

Ipswich Town 3 Norwich City 1

At long last Ipswich finally managed to beat our rivals from over the border in Norfolk and things are looking a bit brighter on the football front.

Norwich took the lead through a schoolboy error from Richards in defense allowing new signing Chadwick an easy tap in. Before this Ipswich had started brightly forcing a number of corners and coming close so it was against the run of play that the Norwich goal came.

However Ipswich continued to play the passing football and just before half time a deservedly equalizer came from a flowing passing move with good ball control by Legwinski who slotted home. The crowing canaries were silenced and half time came with home fans in a much brighter mood.

The start of the second half was some what subdued and it was fairly even with Ipswich creating chances but it seemed poor finishing would come to Delia's rescue.One or two decisions from the ref when he didn't give a penalty though every one else in the ground could see he was being held down for a Norwich centre half didn't help and when Billy Clarke limped off I feared the worse.

Enter Danny Haynes the destroyer of all things green and yellow. It only took 2 minutes before he headed in a cross to give Town a deserved lead. This was followed by a lovely curling shot to make it 3-1 to Town. Danny Haynes scored the winner last year at Carrow Road and has scored against Norwich at all levels of football, to think he once had a trial at City and was rejected.

The 3pts were sorely needed by Town we are inconsistent and I would predict a mid table finish.

Jim Magilton is beginning to mold a side but it will take 2 years and if we retain our new crops of Academy youngsters we could be a force in the Championship. It has to be said that there is little difference in quality between top and bottom sides in this league.

As for Norwich the new manager was honest enough to admit that his side were well beaten on the day and that his side have been winning games despite not playing well. If they do start to play then of course there is still the play offs to aim for but if they don't succeed their parachute payment dries up at the end of the season and they will be 7 million worse off.

I don't think either side will be good enough to make the play offs this season.

Rushbrooke Circular Run

8am 9.8 miles in 1 hour 21 mins .11 secs

Week to date mileage 29 miles

Month to date mileage 80

Average weekly rate 30.3

Average monthly rate 132

Year to date 1394

Lifetime 9414

A bright sunny cold morning as I set out in two minds as to whether I needed gloves. I decided against and soon regretted as I had to pull down my sweatshirt over my hands to keep them warm.

I set out through the water meadows which after the rain had flooded the nearby paths as they are apt to do. Very beautiful, it is a pity to see what appears to be a constant development at the margins of the meadows which then leads to further housing and roads.














I headed out on the A134 past the old Bury Gaol look as imposing as ever, this would be a view familiar to many a prisoner as they were sentenced to transportation to Australia or death.



















I continued along the A134 turning left at the signs for Rushbrooke, along here you pass over the old railway line between Bury and Sudbury and the River Lark. After passing Bridge Farm you reach a cross roads at North Hill Cottage and I decided to carry straight on.

You soon reach another North Hill Cottage after running alongside a small wood called North Hill Covert. Here I turned left and followed the road around to the right past a Sewage Works. Here you are entering what can only be described as Pig World. There are pigs for miles to be seen all provided with their 5 star metal sheds. After the recent rains mud was plentiful and these Pigs seemed to be happy and content in a field of mud.

I turned left at the Philis Hole Plantation up what used to be a slip road on to the A14. This was always a dangerous slip road road and cars had to get their timing just right to enter the A14 an a bend so I am glad it has now closed and has been converted to a walk and cycle path.




It runs up to and under the A14 and their is a pathway that I have never been on before which is besides the A14 near a small lake. This part of the continued expansion of Moreton Hall and a number of light industrial outlets. A more established path which is signposted and is part of the National Cycle Network took me into Moreton Hall emerging near Greene King offices.










I ran through Moreton Hall and back into Bury via the Abbey Gardens. I ran up Abbeygate Street already busy with shoppers before heading along Risbygate St and home.

Fornham St Martin Circular Run

2pm 7.5 miles in 59 .56 minutes

Week to date mileage 7.5 miles

Month to date mileage 70

Average weekly rate 30.3

Average monthly rate 133

Year to date 1384

Lifetime 9404

The course - head out of Bury on the Beetons Way past Tollgate and through the village of Fornham St Martin.

Return to Bury through Fornham All Saints along the A11101 Mildenhall Road , back to Tollgate and return up Beetons Way hill and home.

Ran very slowly this afternoon.

West Suffolk Athletics Track

5.30pm 5.4 miles in 41 .33 minutes

Week to date mileage 5.4 miles

Month to date mileage 56

Average weekly rate 30.2

Average monthly rate 131

Year to date 1370

Lifetime 9390

I ran down to the track and warmed up with 4 laps of the track.

I decided not to do all of tonights session which consisted of 4 sets of 4 x 2.5 min intervals at 10k pace with a 5 min recovery between each set. I completed 3 sets and then warmed down with a lap. I have got into a bad habit of not completing the sessions at the track but usually for good reasons such as a race coming up at the week end.

I ran home after the session for about 6.5 miles.

Horringer School/Hospital/Cullum Rd Newmarket Rd Bury St Edmunds

5.30pm 5.4 miles in 41 .33 minutes

Week to date mileage 5.4 miles

Month to date mileage 56

Average weekly rate 30.2

Average monthly rate 131

Year to date 1370

Lifetime 9390

Felt quite sharp after the race on Sunday and ran well recording a fairly decent time.

10 Nov 06 42.02
30 Oct 06 42.0
3 Oct 06 41.15
19 Sep 06 41.39
8 Sep 06 41.01
1 Aug 06 41.45
28 July 06 42.25
17 July 06 42.46
13 June 06 42.08
11 May 06 43.21
27 Mar 06 42.41
8 Mar 06 42.13
24 Feb 06 42.33
16 Feb 06 44.0
10 Feb 06 41.50
2 Feb 06 42.38
17 Jan 06 42.50
10 Jan 06 42.52
1 Jan 06 41.45
14 Dec 05 42.47

Stowmarket Scenic 7 - 2006

11.02am 7 miles in 52.37 minutes

Week to date mileage 20 miles

Month to date mileage 50

Average weekly rate 30.2

Average monthly rate 131

Year to date 1365

Lifetime 9385

I entered on the day the Stowmarket Scenic Seven. Remembering from last year the potential parking problems at the Sports centre I left early and arrived at 9.45am. Even then the car park was pretty full but I was able to park up and head into the sports centre to register.

The weather was near perfect cool but sunny.

Course: Start is from the Stowmarket Leisure Centre. This is a circular run which takes you through the villages of Onehouse, Harleston and Shelland. The course is as described and there is some beautiful scenery and some wonderful Suffolk pink farmhouses to admire.

There are two fair sized hills that you encounter. The first is just after the 4 mile sign and the hill is a fairly long drag of somewhere around a half mile long. The second hill is somewhat shorter at around 6 miles. There are also some good down hill sections as well though.

Stowmarket is mid way between Bury St Edmund's and Ipswich and the Leisure Centre is easy to find. The total no of finishers was 361 which shows this race goes from strength to strength as this is an increase on last years 328.

As this was remembrance Sunday before the start we had a 2 minute silence for all those who have died in wars. This was well observed before the starters gun gave a feeble phwaaarrppp and we were off.

The starter has warned us that the 1st and 7th mile positions might be slightly wrong as the start had been slightly altered. Nevertheless I took my mile splits which were as follows Mile 1 7.12 slightly downhill , Mile 2 7.32, Mile 3 7.31, Mile 4 7.27, Mile 5 8min uphill, Mile 6 7.21 and last mile in 7.30.

I managed to run in a group of about 4 runners for 2-3 miles until this group split at the bottom of the hill climb on Mile 5.

There were 2 drinks stations on this course, not many spectators and a few cars as the course is open to traffic. I would highly recommend this course to anyone who fancies a well organised event in the heart of Suffolk.

My biggest surprise came at the end of the race when I realised my time was identical to last years. Both my official time of 52.41 and my own time taken when I crossed the starting line of 52.37 were identical. At least a year older I am no slower but it would have been nice to come in at least a second quicker!

Instead of medals every runner was given a Scenic 7 hand towel unusual but more useful. Thanks Stowmarket Striders for putting on a marvelous event.

I am adding all pictures I took at this event on my flickr site, look for the link on the left hand side of the page.

Horringer School/Hospital/Cullum Rd Newmarket Rd Bury St Edmunds

5.30pm 5.4 miles in 42.02 minutes

Week to date mileage 5.4 miles

Month to date mileage 129

Average weekly rate 30.4

Average monthly rate 132

Year to date 1314

Lifetime 9334

Took this run easy with the Scenic 7 being on Sunday

30 Oct 06 42.0
3 Oct 06 41.15
19 Sep 06 41.39
8 Sep 06 41.01
1 Aug 06 41.45
28 July 06 42.25
17 July 06 42.46
13 June 06 42.08
11 May 06 43.21
27 Mar 06 42.41
8 Mar 06 42.13
24 Feb 06 42.33
16 Feb 06 44.0
10 Feb 06 41.50
2 Feb 06 42.38
17 Jan 06 42.50
10 Jan 06 42.52
1 Jan 06 41.45
14 Dec 05 42.47

West Suffolk Athletics Track

6.30pm 7.8 miles in 1 hr 1 mins 56 secs

Week to date mileage 7.8

Month to date mileage 37

Average weekly rate 30.3

Average monthly rate 132

Year to date 1352

Lifetime 9372

I decided not to do all of the track session tonight as I am running the Stowmarket Scenic 7 on Sunday.

The session consisted of 3 sets of 4 x 3 minute intervals with a short recovery in between. Each set was followed by a 400 metre faster lap. I warmed up by running to the track and then doing 5 laps of the track.

I warmed down with a further 4 laps before running home.

Gt Barton Suffolk

8am 10 miles in 1 hr 23 mins 39 secs

Week to date mileage 36

Month to date mileage 30

Average weekly rate 30.5

Average monthly rate 132

Year to date 1344

Lifetime 9364

The weather is ideal at present for running, cool, bright,weak sunshine days. I decided to venture out towards Gt Barton.

I ran through the centre of Bury St Edmund's along Eastgate Street at the end of which lies the ruins of St Nicholas Hospital. The exact date of build is apparently unknown but seems to be around the 12th century. I must have run past this many a time but only noticed some graffiti in the walls today where someone has carved the date of 1715 in the wall. Whether there is any significance to this date I don't know. It was the year of the Riot Act being passed in England which forbid groups of more than 12 people to congregate on the streets. It was also the year of the Jacobite Rebellion and perhaps a wounded solider in this hospital has carved their name and initials in the wall.

I ran on until I was running alongside the busy A143 road to Gt Barton. Up by the Anglenook Cottages the sugar beet harvest has been piled high beside the road. It was here that I decided to take the Colton's Ride Track. This is a good alternative to running beside the A143 and takes you into Gt Barton arriving at the church of St Holy Innocents.

I carried on along Green Lane to some old cottages with unusual chimneys at Shinham Bridge before retracing my steps home.

Horringer Farm Suffolk

3.15pm 7 miles in 57 mins 23 secs

Week to date mileage 26

Month to date mileage 20

Average weekly rate 30.3

Average monthly rate 132

Year to date 1334

Lifetime 9354

I decided late in the day on a short run. I normally get out early mornings to run at week ends but as I was feeling tired I nearly didn't venture out. I decided on an off road run over Horringer Farm so I could make best use of my new Inov 8 roclite shoes.

I am not actually sure of the name of the fields I run over but I presume it is all part of Little Horringer Hall Farm. The fields are on a fair gradient and it is popular with the occasional dog walker.



Today the sun was setting and it was getting dark when I completed my run.

Bury St Edmunds Cullum Rd,Ramada Hotel and Newmarket Rd

5.30m 5.4 miles in 42 mins 37 secs

Week to date mileage 19

Month to date mileage 13

Average weekly rate 30.3

Average monthly rate 132

Year to date 1327

Lifetime 9347

A slow run on a regular route.

2006 24 Oct 41.10
2006 19 Oct 41.08
2006 6 Oct 41.06
29 Sep 42.10
29 - Aug 40.40
27 Jul 40. 47
13 Jul 41.11
6 Jun 41.33
18 May 41.18
7 Apr 40.30
7 Mar 41.31
3 Mar 41.34
21 Feb 41.35
27 Jan 41.56
13 Jan 41.30
2 Jan 42.42
2005 23 Dec 43.34
9 Dec 42.0
6 Dec 42.04
29 Nov 42.17

West Suffolk Athletic Track

6.15pm 7.8 miles in 1 hr 1 min 16 secs

Week to date mileage 13

Month to date mileage 8

Average weekly rate 30.3

Average Monthly rate 132

Year to Date 1322

Life time 9342

A tough session tonight at the track in cold weather requiring leggings to be worn throughout the session.

The session consisted of 3 sets of 6 x 2minute intervals with a short recovery in between. I warmed up by running to the track and then doing 5 laps of the track.

I felt fairly good and ran most of the intervals in a 7 minute mile pace. I was fairly steady throughout up until the last 2 intervals when I lost the rest of the group as my legs had turned to jelly.

I ran home fairly slowly.