Cycle ride to Flempton Suffolk

Back to the cycle this morning on day 6 of Juneathon. The weather was overcast but a little humid. I felt a bit stronger on the bike this morning after 2 days of not cycling.

My route took me through the villages of Fornham St Martin, Hengrave , Flempton, Culford and back to Bury St Edmunds. I did 11 miles in total for a total cycle mileage for the week  of 60 miles the most I have ever done. For a non cyclist with a heavy bike I found it hard at times. Not sure if I will beat this but for the mean time I need to carry on cycling as my foot injury hasn't yet improved for me to run on it

A cycle ride to Lackford

I warmed up for Juneathon with a 16 .4 mile ride out to Lackford in Suffolk.  I woke early this morning and eventually got up at 6.30am. The weather was overcast and the dark clouds threatened rain as I set off through Bury St Edmunds and out of town to Fornham Saint Martin. Out at Culford I disturbed a muntjac deer which was crossing the road and then made a bolt for it crashing through undergrowth to reach safety. Muntjac deer were in the local news this week after repeatedly raiding allotments in Bury St Edmunds the local gardeners want some action to cull them.


At Brockley Corner I decided to veer towards West Stow rather than Ingham. I notice on the map there is at Brockley Corner a Hill of Health Tumulus. Not sure how this got it's name ironic for a burial mound.

After West Stow I followed the road past the Anglo Saxon Village. Here you are just within the KIng's Forest . Here there is a mixture of pines and broadleaf trees and you are always likely to see deer. I turned for home along the Mildenhall Road and the next village I reached was Lackford. The run for home was fairly straight taking me though Flempton, Hengrave, Fornham All Saints and home.

Sunday Long Run

MY last long run of my half marathon training schedule called for a 14 miler. To be honest I didn't quite manage it and I did exactly 13.1 miles in a time of 1.56.26 at an 8.53 pace. The Runners World SMART Coach training plan suggested a 9.09 mile pace so I was within this.

Next Sunday when it comes to the race will I be able to run a bit quicker? I just don't know. My prime target having not raced for so long is just to complete a race. I think I have already concluded that following the Runners World Smart coach plan has been a success for me. What I have got back is a core mileage base and  a confidence to be able to go out and run 10 -13 miles. Before the plan during the second half of last year my long run was seven miles. As long as I run under 2 hours I will be happy having a new pb for 2010 , a new target to then try and beat.

For all I know it could rain heavily and be windy on Sunday and battling the elements will be the main focus. Again as long as I get to the start line and then finish I will be happy.

Todays weather would have been ideal clear blue skies and quite cool at 7.30am. I visuted the villages of Fornham St Genevieve, Hengrave, Culford and Flempton on a circular run.

The first few miles were off road besides the river bank. As pleasant as it was besides the River Lark the ground was slippery and muddy in places. Getting back on to the road at Hengrave was actually a relief . On reaching Flempton I decided not to do and out an back run to avoid repeating the riverside run and instead returned to Bury St Edmunds via the grounds of Culford School and back to Fornham and home.

Rver Lark from Fornham All Saints to Culford ,Fornham St Martin and Bury St Edmunds Town Centre

7.50am 10.5 miles in 1 hr 28 mins 30 seconds
Week to date mileage 35 miles
Month to date mileage 53
Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1091
Lifetime 10684

This run really begins for me when I pick up the footpath sign along the Mildenhall Road near the old malting's building. This takes you down to the River lark and a chance of a river bank run.

This is also the point where funding and seemingly will power ran out for the expensive project to develop the lark for larger boats to ferry large cargoes by river navigation. It succeeded from Mildenhall up to this point in Bury St Edmunds but funding and the coming of the railway ended this ambitious project.

When you reach the banks of the river following the course of the river takes you through the Suffolk Golf and Country Club.

You always have to keep one eye on a potential golf ball hitting you but running between the large weeping willow this is a lovely spot. However the peace and tranquility of the river bank only really comes after crossing over the road at Fornham All Saints and resuming the River Bank run. Here you lose the golfers in there Armani sweaters approved by Tiger Woods and the focus is on the river bank. One explanation for the name Golf is that it is really an abbreviation for Gentlemen Only Ladies Forbidden. Not sure if I believe that.

I soon disturbed a heron which flew up from the river and rested in a tree. Thoughts of Tarka the Otter ,Wind in the Willows and Tales from the Riverbank spring to mind. There are some great videos on You tube of Hammy the Hamster , Roderick the rat narrated by Johnny Morris a wonderful black and white series.

Onwards the river bank run takes you through to Culford and Hengrave. I chose to run into Culford before returning to Bury along the busy B1106 Thetford Road into Fornham St Martin and to extend the run I ran into Bury Town Centre before returning home .

Culford Suffolk

1pm 5 miles in 40 mins

Week to date mileage 31 miles

Month to date mileage 119

Average weekly rate 30 miles

Average monthly rate 130

Year to date 750

Lifetime 10343

Parked just off the main street in Culford which is now well known for its public preparatory school in the grounds of the former home of the Marquis of Cornwallis. Cornwallis being the Commander who surrendered British forces at York Town in the war of independence

I immediately set off into the grounds of the school past St Mary's Church.

I stopped briefly at the back of Culford Hall before following a path named the David Anderson Way which led through some trees to the back of Culford Hall.
I continued past the lovely cricket ground and down to the River Lark and another visit to the Cornwallis Bridge.

Actually I am not sure what it is called but I have read that this was built under Cornwallis direction using an old cannon from a battle in India when he was the Governor General.


Back round past the front of the hall and then along the main road in Culford for another 20 minutes.

West Stow and Culford Suffolk

9am 7.2 miles in 58 mins 17 seconds

Week to date mileage 27 miles

Month to date mileage 36

Year to date 428

Lifetime 10021

Culford Suffolk

8.30am 10 miles in 1 hr 23 mins 30 seconds

Week to date mileage 33 miles

Month to date mileage 33

Average weekly rate 30.1 miles

Average monthly rate 131

Year to date 33

Lifetime 9626

Wet this morning as I set out from Bury along the Lark Valley Path or the St Edmunds Way as it has two names. You can pick up the pathway along the River Lark on the Mildenhall Road not too far from the Tollgate.

I followed the path through the golf course and over the road near the bridge at Fornham All Saints. The path then crosses a bridge to the other side of the Lark at Ducksluice Farm. The path meanders near a fly fishing lake before emerging near Hengrave. Instead of going into Hengrave I decided on a visit to Culford .

There is a long high street in Culford and I ran past the Riding Stables and the large preparatory school before turning towards Bury again.


I decided to return to Bury along the side of the busy Thetford Rd which I wouldn't recommend doing to often as there is too much traffic even on a Sunday.

I ran through Fornham St Martin and headed back into Bury and home.

Culford & Flempton Circular Run

6pm 5 miles in 38.45 mins.
Year to date mileage 722 Month to date 42 miles
Average miles per week this year 23.0
Average per month 100.

Weather: Warm and sunny.

Course: Go past Culford Church, Culford Hall, the Cricket pitch and a narrow lake. You emerge on a minor road outside of the Culford school grounds turn left and follow the road where you eventually emerge at Flempton.Follow the road back through Hengrave and into Culford. This was a repeat of last Mondays run.

Between the villages of Flempton and Hengrave there is a memorial stone to those who died in the 1st world war. Set back from the road about half a mile outside of both villages the memorial stone is obviously still well tended. I have yet to find any history as to why the stone has been placed outside of the villages and not within the grounds of one of the churches such as St Catherines above.

My averages are steadily increasing each week as my training has gone well over the last 6 weeks.

Culford & Flempton Circular Run

6pm 5 miles in 38.50 mins. Year to date mileage 685 miles, Month to date 5 miles, average miles per week this year 22.5 and average per month 98.

Weather was dull and overcast.

Course: A bit like the Suez Canal which links the Red sea to the Med I always like to find the link that can turn out and back courses into circular routes. I did that today by accident. I set of with the intention of running through the Culford School Grounds. You can follow a public footpath which is part of the familiar friend the Lark Valley Path. Go past Culford Church, Culford Hall, the Cricket pitch and a narrow lake. You emerge on a minor road outside of the Culford school grounds turn left and follow the road where you eventually emerge at Flempton.

Follow the road back through Hengrave and into Culford.

Culford School Grounds is a 500 acre park, I suppose its more recent claim to fame would be that this is the public school attended by John Motson. The hall was built by the Marquis of Cornwallis an army commander who became governor general of India.

25th July Culford to Flempton Out and Back Run

5.30 pm 5 miles in 38. 59. Year to date mileage 651 miles , Month to date 115 miles. Average miles per week for this year is now 22.1.

Weather dull and overcast threatening rain but managed to avoid it on my run.

Course: from Culford Riding Stables set of towards the River lark and then on to the Mildenhall Rd where there is a pathway which takes you through the village of Hengrave and then on to Flempton. Return from the Greyhound pub which is next to St Catherines Church back to Culford.

Culford is about 4 miles from Bury St Edmunds.