Thursday, August 30, 2007

Horsecroft, Nowton Bury St Edmunds Circular Run

2pm 7.6 miles in 1 hr 2 mins
Week to date mileage 22 miles
Month to date mileage 132

Average weekly rate 30 miles
Average monthly rate 130
Year to date 1038
Lifetime 10631

At present BT and Tiscali are apparently working to improve and enhance internet connections where I live. The disruption is set to last a week and my access will be intermittent. This was bad timing as today I had planned to work from home and needed to log on to files from work but couldn't!

So I headed out for a run over a regular route which takes me up the Horsecroft road through Hardwick and Horsecroft. Today I seemed to record a very quick time of around about 2 minutes faster than normal for this route. I didn't feel as if I had run any differently or set out to run faster than normal. May be a one off fluke or perhaps recent training is beginning to pay,time will tell.

The Bury to Clare footpath section was hard and dry. Sometimes this can be wet and ankle deep in mud. I have had a shoe sucked off in mud here before!

Wednesday, August 29, 2007

West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 4.4 miles in 35 mins 44 seconds
Week to date mileage 15 miles
Month to date mileage 125

Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1030
Lifetime 10623

As I needed to be away from the track sharply I drove to the sports centre. I still put in a 5 lap warm up before the session.

Tonight we ran 9 x 2.30 seconds at a slightly faster than 10k pace with a 90 second recovery in between. After the first 5 we switched to run the last 4 in the opposite direction. Other than this change of direction it was really just one set.

The coach announced that that the summer track season was over and that we would be gradually running longer intervals in the weeks ahead.

After just a 1 lap warm down it was time to head of to cineworld for La Vie En Rose a film about the life of Edith Piaf. A French sub title film and one of the best this year after the many blockbusters which have disappointed or been a bit repetitive such as the Pirates of the Caribbean .

Monday, August 27, 2007

Timworth Suffolk

8.30am 10.2 miles in 1hr 26 mins 8 seconds
Week to date mileage 10 miles
Month to date mileage 120

Average weekly rate 30 miles
Average monthly rate 131
Year to date 1026
Lifetime 10619

After a poor week last wk when I only managed 19 miles and just 3 runs , the bank holiday offered an opportunity to put in a good long run. The weather being warm I set off early for a run out to Timworth.

My run took me along Beetons way , past the Sports centre and the Upper Schools County and Benedict's. After the Tollgate Pub the Thetford Road takes you into Fornham St Martin. Opposite the church is the start of a track known as the drifts. After crossing over the A134 the Farm Drift is a long straight pathway which takes you past Hall Farm and a number of flint cottages and a newly built conference centre.

Eventually there is a sharp left turning slightly uphill past a lake along the Clay Drift. This is good farming country with fields and the sky dominating the view with few houses.
This emerges on the B1106 at Barton Bottom. I took a left and and a first right and headed into the village of Timworth.

I retraced my steps tuning in 44.13 and returning in a quicker time. This is good running mostly off road and as long as you don't mind solitude then this is a recommended route.

Sunday, August 26, 2007

Vinery Rd, Hardwick Lane , Cullum Rd and Out Westgate Bury St Edmunds

8.30am 7.4 miles in 1hr 0.11 seconds
Week to date mileage 19 miles
Month to date mileage 110

Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1016
Lifetime 10609

I started my run with a couple of laps of a circular run which I see a lot of runners use. Being a circular run you can join this route where ever you like. I decided to time my second lap of the course which I have measured on mapmyrun as being 2.21 miles. I ran a slow 18.33 for the run which is 8.24 pace. I felt slow and I was . It is a fairly hilly run up Vinery Road and Hardwick Lane is fairly undulating. But no it was a slow run but at least it gives me something to beat next time.

After this I had a run besides the River Lark and into the Abbey Gardens

Thursday, August 23, 2007

Horringer Farm Suffolk

5.30pm 5.4 miles in 43.55 mins
Week to date mileage 11.4 miles
Month to date mileage 103

Average weekly rate 30.0 miles
Average monthly rate 130
Year to date 1008
Lifetime 10601

I haven't run this course since May when the oilseed rape was bright yellow over these fields and the hedgerows were full of spring promise with hawthorn blossom in full force.

Now the fields have been harvested and there is a bare earthy field which has been ploughed. My run here is up and down hill. With the recent rains the ground was sticky and slippery and I lost my footing once or twice.

Tuesday, August 21, 2007

Alpheton Suffolk

5pm 6 miles in 50 mins
Week to date mileage 6 miles
Month to date mileage 97

Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1003
Lifetime 10596

Today I reached a personal landmark as I completed 1000 miles for the year. Not up in the league of marathon runners such as Paula Radcliffe who runs around 120-140 miles a week but that is her job!

I chose to run at Alpheton a small village between Bury St Edmunds and Suffolk. Those unfamiliar with the village will recall at least that there is a large bend in the road here and usually a lorry pull in and burger van serving drinks and snacks. It was here I stopped the car and headed off along a track with the church of St Peter and St Paul at Lavenham very prominent in the distance.

The weather was gloomy and autumnal and disappointing for this time of year. My pathway soon ceased when I reached a notice to indicate by approval of the Secretary of State that the pathway had been closed. With no alternative and unsure whether i should ignore i decided I better return to the village.

I then ran along the A134 around the busy bend which isn't a great thing to do but thankfully only a short stretch and then I was heading out along Church Lane to Alpheton Church which like its neighbor at Lavenham is also called St Peter and St Paul. The road ends here at the church and at Alpheton Hall and there are plenty of warnings to the general public to keep out so I continued on a farm path slightly up hill to Alpheton Hall Wood. There is a pathway around the wood but at one end the path continues over a stile with some lively horses. I wimped out of this not wanting to run though a field of horses.

I returned back to Alpheton village and the car which was welcome in the dim light.

Sunday, August 19, 2007

River Lark Bury St Edmunds Suffolk

9am 6.4 miles in 53 mins 10 secs
Week to date mileage 36 miles
Month to date mileage 91

Average weekly rate 30.2 miles
Average monthly rate 131
Year to date 997
Lifetime 10590

I decided on a run around the town centre of Bury St Edmunds. There is always so much to see and after a good week's mileage this was easy work.

My run took me around the Abbey Gardens, I like the height added by the gardener to some of the flower borders. In the early part of the last century when entrance to the Botanical gardens was chargeable I imagine the gardens were more like Kew and some of the photographs give an impression of a jungle with lots of tall plants.

Over the bridge over the River Lark I ran two laps of the circular walk which takes you around No Mans meadow and the Haberden Rugby Club.

Many years ago I worked at the Haberden Service station before self service pumps were in operation. I believe 4 gallons were £5 and folks did ask for a fill up, a fiver's worth or so many gallons. The pumps didn't operate then in litres. I was still at school so this must have been around 1977/78.I can recall my hours on a Sunday were 9am to 7pm on my own with no official break though it could be quiet at times.

Saturday, August 18, 2007

Pinford End Suffolk

8am 7.5 miles in 1 hr 2 mins 24 secs
Week to date mileage 30 miles
Month to date mileage 85

Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 990
Lifetime 10583

A wet blowy morning as I decided to run out and back to the small hamlet called Pinford End which is really one end of Hawstead village. I take the Horsecroft road near by the busy traffic lights at the Spread Eagle and run up hill out of Bury.

Running out of Bury you pass Hardwick House and Horsecroft Hall. At Hawstead Lodge there is a large hill which takes you down to Pinford End. This was my half way point and I turned in 31.32.

Returning by the same route I took 30.52 though there are 2 large hills to climb the route is generally downhill on the return.

Friday, August 17, 2007

Chevington Suffolk


1pm 11 miles in 1 hr 32 mins 11 secs
Week to date mileage 22 miles
Month to date mileage 77

Average weekly rate 30 miles
Average monthly rate 131
Year to date 983
Lifetime 10576

I parked the car at Horringer Post Office ca
r park besides St Leonards Church and headed into Ickworth park for my run. The park was busy with many visitors for the house and gardens. I ran past the National Trust lady in the hut collecting money from visitors in their cars.

Past Ickworth House and St Mary's Church and the Canal lake before heading up hill besides the White House. The path takes you into Downters Wood before emerging at the Armswater Cottages. There is then a fairly long stretch of open countryside which was sufficiently quiet for me to spot a fox.

There is a fairly large farm on the edge of the village called Chevington Hall Farm. This is a moated farm and once stocked deer and was a favorite place for retiring abbots of St Edmund. I arrived into Chevington at the All Saints Church nearby.

Chevington is the village of Ceofa's people (Ekwall) and I would estimate as being less than a 1000 inhabitants. At the time of Domesday it was recorded as being 33.

I headed firstly up the new Road as far as North Hill House before returning and then taking the Chedburgh road and running as far as Tan Office Green before returning back to Ickworth Park and Horringer.

Thursday, August 16, 2007

River Linnett Run Bury St Edmunds Suffolk

7pm 5.3 miles in 43 mins 20 secs
Week to date mileage 11 miles
Month to date mileage 66

Average weekly rate 29.8 miles
Average monthly rate 130
Year to date 972
Lifetime 10566

I warmed up for 10 minutes before running to the start of this 1.5 mile route .This run takes you from the fields at Westley Bottom to the Spread Eagle Pub in Horringer Road. The route follows the course of the River Linnett and is mainly on grass and footpaths.

I ran one quicker interval and one easier paced run . My first interval was 12.19 (8.13)and the second a slower 12.57 (8.38) but both were reasonably slow.According to mapmyrun this is exactly 1.5 miles however you do have to cross 2-3 roads and there are a few turns and many dog walkers use this path so you have to keep an eye out for what might come towards you and whats on the ground .

Monday, August 13, 2007

West Suffolk Athletics Track Bury St Edmunds

6.15pm 6 miles in 50 mins 15 secs
Week to date mileage 6 miles
Month to date mileage 61

Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 967
Lifetime 10560

I warmed up at the athletics track doing 5 laps before the Saint Edmunds Pacers training session. There was a very high turn out from the youngsters who seem to have continued coming since the rent awards night and the good weather helps.

Tonights session at the track was seemingly uncomplicated consisting of no variations as per usual. It was 3 sets of 4 x 90 seconds with I think 45 seconds recovery in between each interval and a 3 minute recovery between sets.

The pace was supposed to be at our 5k speed which isn't enough for me to a whole lap in 90 seconds but I was fairly consistent and probably running about 340/350 meters each time.

By the 3rd set I was beginning to feel a little tired but felt strong enough in the last one to still put in some extra effort.

A 4 lap warm down and a jog home completed the training.

Sunday, August 12, 2007

Thurston Suffolk

6pm 9 miles in 1hr 15 mins 11 secs
Week to date mileage 34 miles
Month to date mileage 55

Average weekly rate 30 miles
Average monthly rate 130
Year to date 961
Lifetime 10554

I drove down to the Fox in Eastgate Street and parked along the Broadway which is a wonderful row of houses in a handy location for the park and town.

My evening run plan was to head out to Thurston via Moreton Hall and the national cycle network route 51. The Sustrans project which has a vision of a national cycle network is a real success with over 10,000 miles of cycle pathways around the country. Route 51 runs between Colchester and Oxford. That said I haven't really cycled on it! We have a shed with at least 3 bikes in a state of disrepair -flat tires, slipped chains.

Perhaps a well known fact - James Moore from Bury St Edmunds was the winner of the World's first official cycle race in Paris in 1868. James Moore was born in Long Brackland. His winning bike is to be seen at Ely Museum.

Once through Moreton Hall I passed the Flying Fortress once an oasis in an airfield in countryside but soon to have neighboring houses and locals which must surely please the landlord. At this point you begin to pick up the route 51 signs and a long section of fencing along the airfield.

Route 51 is a handy running route with the obvious benefit of being car free though there is a fair amount of traffic some walkers and a good no of cyclists.

There was even a box of discovery apples that some friendly soul had placed on the route with a notice to help yourself and a supply of carry bags to boot.

This time of year when fields have just been harvested is quite beautiful but there is an element of sadness as well as it reflects the year moving on a pace and raises thoughts of Autumn and the clock change when we are pitched into darkness until March. However melancholy thoughts are short in this beautiful countryside which we can take for granted sometimes.

My run followed the cycle route until this takes you across the road and along a narrow road track to the railway crossing point and into Thurston. Keeping a straight path i ran up to the Thurston Community College and after a bit of a circuit around the village returned back to the Fox by the same route.

Saturday, August 11, 2007

Adkins Wood Ickworth Park Suffolk

8am 7.3 miles in 1hr 0 mins 20 secs
Week to date mileage 25 miles
Month to date mileage 46

Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 952

Lifetime 10545

A circular run around Adkins Wood at Ickwo
rth Park. This run takes me from Gainsborough field up via a pathway through Great Horringer Hall farm besides Westley Lane. Eventually you have to run on the road and this is ok although you have to watch for traffic on the bends.

Once you are in Horringer head into Ickworth park and immediately turn left over a stile and into Adkins Wood. This is a long strip of woodland which runs alongside the Chevington Road. There are good pathways with loads of options for detours to shorten or lengthen a run here. The pathways are good but wet and muddy in places.

If you run as far as the fairy lake then you know you are then in Lady Herveys Wood. However for this run I run a circular route around Adkins Wood and return by the same route home.

Friday, August 10, 2007

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

5.30pm 5.1 miles in 41 mins 22 secs
Week to date mileage 17.3 miles
Month to date mileage 39

Average weekly rate 29.8 miles
Average monthly rate 129
Year to date 944

Lifetime 105237

04 Jul 07 41.41
13 Jun 07 42.33
25 May 07 41.40
9 May 07 41.56
26 Apr 07 41.18
22 Mar 07 40.33
9 Mar 07 42.16
26 Feb 07 43.37
14 Feb 07 43.53
29 Jan07 42.46
3 Jan 07 42.13
19 Dec 06 41.50
7 Dec 06 43.45
7 Nov 06 42.33
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

An ok time.

Thursday, August 09, 2007

My Running Review for 2007 January to July 2007

At the beginning of 2007 I set myself a target to run 1600 miles in the year.
This works out at around 31 miles a week for every week of the year.

As I ran 1573 miles in 2006 this target didn't seem out of reach requiring only another 27 miles in the year. At the end of July 2007 I had run 906 miles which is equivalent to 129.42 miles a month or 29.8 miles a week. So I am slightly behind at present

So far to date my running log looks like this. There are no blank weeks but a few poor ones where I managed only 11 miles. This is balanced by a few weeks where I managed 40 miles

Week Mon Tue Wed Thu Fri Sat Sun Total Total
01-Jan 7.5 0.0 5.4 0.0 0.0 10.2 10.0
08-Jan 9.0 0.0 7.0 0.0 5.2 5.0 9.2
15-Jan 0.0 0.0 7.0 0.0 4.2 10.0 10.0
22-Jan 0.0 0.0 7.0 5.4 9.0 7.5 5.0
29-Jan 5.4 0.0 0.0 7.0 0.0 10.2 10.0
05-Feb 0.0 7.5 5.0 1.6 0.0 0.0 0.0
12-Feb 0.0 5.0 5.4 5.5 0.0 0.0 12.4
19-Feb 0.0 0.0 5.4 5.4 0.0 3.0 9.4
26-Feb 5.4 0.0 0.0 5.4 0.0 9.2 10.2
05-Mar 8.0 0.0 7.0 0.0 5.4 7.5 0.0
12-Mar 7.5 0.0 7.0 9.6 9.0 0.0 7.5
19-Mar 0.0 5.4 0.0 5.4 0.0 8.2 10.0
26-Mar 0.0 6.5 7.5 8.6 9.2 0.0 9.5
02-Apr 0.0 5.5 7.0 7.2 7.2 0.0 10.5
09-Apr 0.0 0.0 7.0 8.8 0.0 0.0 0.0
16-Apr 0.0 6.5 0.0 5.5 0.0 11.5 9.8
23-Apr 5.4 0.0 0.0 5.4 0.0 10.0 0.0
30-Apr 6.0 0.0 0.0 0.0 0.0 5.4 0.0
07-May 0.0 5.5 5.4 0.0 0.0 7.5 12.2
14-May 0.0 6.0 9.2 5.5 0.0 7.8 12.0
21-May 0.0 5.5 6.1 0.0 5.4 0.0 10.0
28-May 7.5 0.0 6.2 0.0 5.0 7.5 7.6
04-Jun 0.0 6.0 6.2 6.0 0.0 8.6 9.2
11-Jun 0.0 6.0 5.4 0.0 5.4 7.6 7.5
18-Jun 7.5 0.0 6.0 0.0 5.0 7.5 5.0
25-Jun 0.0 6.0 6.4 0.0 5.4 10.0 6.0
02-Jul 0.0 0.0 5.1 0.0 6.0 10.0 10.2
09-Jul 0.0 5.9 6.8 0.0 6.0 10.0 6.1
16-Jul 0.0 5.9 6.4 0.0 0.0 0.0 0.0
23-Jul 7.0 0.0 8.0 0.0 7.2 0.0 7.3
30-Jul 6.0 7.7 6.0 0.0 8.1 7.2 0.0

My statistics for the year compared to the last 2 years show :

Jan 2005 127 miles No of Runs 19. 2006 146 miles Runs 20 2007 139 miles Runs 19
Feb 2005 45 miles No of Runs 7 2006 Feb 111 miles Runs 16 2007 98 miles Runs 15
Mar 2005 94 miles No of Runs 14 2006 Mar 144 miles Runs 21 2007 154 miles Runs 20
Apr 2005 97 miles No of Runs 15 2006 Apr 139 miles Runs 19 2007 123 miles Runs 16

May 2005 84 miles No of Runs 12 2006 May 142 miles Runs 20 2007 117 miles Runs 16
Jun 2005 89 miles No of Runs 13 2006 Jun 136 miles Runs 19 2007 147 miles Runs 22
Jul 2005 145 miles No of Runs 21 2006 Jul 142 miles Runs 20 2007 128 miles Runs 18
Aug 2005 130 miles No of Runs 18 2006 Aug 106 miles Runs 15

Sep 2005 141 miles No of Runs 20 2006 Sep 121 miles Runs 17
Oct 2005 139 miles No of Runs 20 2006 Oct 129 miles Runs 17
Nov 2005 107 miles No of Runs 17 2006 Nov 113 miles Runs 16
Dec 2005 132 miles No of Runs 17 2006 Dec 146 miles Runs 18

Total Runs for 2005 - 193 out of 365 days. Total runs 2006 208 out of 365 days
Total Runs for 2007 Jan to July inclusive is 126 out of 212 days

My average distance that I ran in 2005 was 6.88 miles. My average distance that I ran in 2006 was 7.56 miles. My average distance in 2007 is 7.19 miles

My longest run in 2005 was 12 miles on Boxing Day 26th December. My longest run of 2006 was 13.1 miles on 11th June and 8th Oct. My longest run in 2007 is 12.2 on 13th May in Bury St Edmunds.

I ran 9 races in 2006, 3 in 2005 and this year to date I have run 4
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