High Green near Nowton Suffolk

The saying that March comes in like a lamb and out like a lion has been very true this year. The last week has been unsettled with heavy rain and even some sleet. The gritting lorries even came round on Wednesday based on the predicted icy roads.

This morning however it was pleasant enough and inbetween April showers I got in a steady training run of 7.3 miles in 1hr 2 mins and 44 seconds for an 8.38 average pace. I felt strong throughout but never really needed or felt the urge to push it.

I am hoping to follow up my half marathon with a shorter race and will start to look for a 10k or 10 mile race on the calendar and start a fresh training plan. Kenley over on his blog recently asked me this question and the answer is that I would certainly use the Runners World SMART Coach again to provide me with a training schedule. The fact that the schedule  is designed around a recent race time seems to me to provide a slightly more personalised plan.

My run yesterday took me to an area of farm land that I often run between Bury St Edmunds and the village of Horringer. This is a footpath around farmland and provides a fairly good climb up a hill but is intersting all year round to see how the seasons change and what is going to be planted in the fields.

Week 9 of my Half Marathon Training

I am really uping the anti as I head towards the final weeks of my 12 week Runners World SMART Coach training schedule. The main thing for me will be to avoid injury so I get to the starting line fit and prepared on the 28th March for the Joe Cox Half Marathon  at Stowmarket Suffolk.

Today's training called for a 6 mile tempo run sandwiched between a mile warm up and warm down for an 8 mile total. The conditions were just about perfect cool bright blue skies, temperatures cool enough to make me think twice as to whether where some thin gloves but I decided not. I am still wearing tracksters and a thermal top as we haven't got to the point of bear legs for training yet. However the signs of spring are all around the days are getting longer , snow drops are abundent in the hedgerows, we are through February hurrah!!

I warmed up for a mile doing an 8.39 mile whilst listening to a new download from Podiobooks called Quarter Share by Nathan Lowell. This is a free science fiction novel where the main character Ishmael Wang just happens to be a runner in his spare time. This is a really good listen and totally free from their site.

The blurb on the site promotes the book as folows

A Trader's Tale from the Golden Age of the Solar Clipper : Book 1

When Ishmael Wang is orphaned by a flitter crash, he must make some hard decisions about how to survive in a Company-owned universe. With limited time and fewer options, he lands a job as the newest hand on the Solar Clipper Lois McKendrick and learns there's more to life than making coffee. Join Ish, Pip, Big Bad Bev, and the rest of the Lois McKendrick's crew as they sail the galaxy in search of profitable trade.

The book offered a very good distraction as I got in to my tempo run my longest to date being a six mile effort.  My mile splits showed the following times 8.21, 8.32,7.54,7.52,8.05,8.02. I was conscious that this was a 6 mile temo and took the first two miles a little to easily. When I noticed my watch I speed ap a little and my times improved so that I averaged 8.08 miles for a time of 48 mins 49 seconds. I was pleased with this though my schedule did ask for 7.58 miles so I didn't achieve this and have a long way to go still.

My run today took me out along the Mere Lane a very quiet single lane road where I generally don't see any traffic, just the odd farmer tilling the soil

I jogged home the last mile my work done in a 9.05 mile

Running the Lt Whelnethum Suffolk Line Walk

After yesterday's continous wind and rain today was a lovely dry day with clear blue skies. The 1st of March as the saying goes ‘When March comes in like a lamb, it goes out like a lion’ goes the old folklore saying‥The reverse, however, is also true, and the saying continues: ‘When March comes in like a lion, it goes out like a lamb, so based on this we can expect some wild weather at the end of March.

Lunch time I used my time off work to do a run. The photo opposite with the fence in front of a lake is normally a field. The heavy rains have created a little lake along Cullum Road in Bury St Edmunds.

The 2nd photo on this blog post  again highlights the heavy rains and the flooding we have had. This is normally a pathway between the fence and the bush on the right.


I then ran  out along the Sicklesmere Road - A 134.Once into Sicklesmere I picked up a track to take me to the Lt Whelnethum Line Walk. This is a stretch of the old dismantled railway line which used to run between Bury St Edmunds and Sudbury. It is now a beautiful walk or run in my case!

You can still imagine the trains running down here even though none have done so for nearly 45 years. At its peak 6 trains used to make the journey between Bury St Edmunds and Long Melford. The line opened on 9 August 1865 and closed to passengers on 10 April 1961 and freight on 19 April 1965.

From the local newspaper the Bury Free Press this storey is shown on the Foxearth and District Local History Site for June 1878 ......

"There was a fatal accident on Saturday afternoon last at Gt Waldingfield, alittle boy named Gooden aged 7 years was riding with his elder brother who was returning to Lt Waldingfield with a horse and tumbril laden with coal when by some means the poor little fellow fell down between the wheels and was much crushed receiving injuries from which he died on Sunday mornin"

My ten mile run today went well. I am certainly more confident about doing this distance since doing the Runners World SMART Coach schedule.  My aim was always to build up a strong base level of mileage and the cream on the top would be a good race time at the half marathon at the end of March.

I am not running particularly quickly still. My 10 miles today were run in 1hr 28 mins and 29 seconds for an average of 8.51 miles. This is within the 9.15 mile time detailed in the schedule. My mile splits were 8.20,8.34,8.38,8.36,9.24,8.49,8.55,8.48,8.45 and 9.35.

At  the 5 mile point I started the run along the old railway line and my times slowed as the ground was heavy, muddy and it was a case of dodging the puddles. However some of the time the ground was like a rice field and my feet become wet. My last mile was the slowest and this contains two lengthy hills so this is understandably slow

 In the late Spring and Summer the walk along the Lt Whelnethum Line Walk will be totally different with tall grasses and ox eye daisies. My photos of a run along here in June 2006 show a different picture from today

First Run for a week!

I lost a week's training following a heavy cold but eventually felt well enough to venture out this morning for a run.

I missed the 10k race at Bungay it just came too soon . I had full intentions of running it and I took tablets to try and clear my head but the weather was awful cold rain and sleet. I just felt too weak to do a race feeling lousy and in bad weather.A pity really seeing as I had entered in advance and paid for it.

This morning I had a renewed determination to get out and run regardless, just as well as snow returned to day. It snowed for the hour of my run but generally I had no problems with slipping my Asics coping well.

Half way through the run a bus made no attempt to avoid a big slushy puddle and I got mushed from head to toe. I turned and swore but I was just happy to be back running and laughed it off , inconsiderate drivers are part of the running survival experience along with extreme temperatures snow , wind and heat.

A week out of training and I was a little stiff my left leg felt a bit tight but generally I was ok and completed the 7 miles in 1hr 1min 33 secs. I followed a regular route around the villages of Fornham.

How does the week with a cold affect my training programme for the half marathon? Week 8 of the Runners World SMART Coach plan calls for 6 days of running and 44 miles including a long run of 12 miles and a tempo run of 5 miles.

Whether I can just jump back in the saddle and complete all of this is open to question especially with the weather forecast being pretty lousy all week .

I am just glad to be running again and I will give it a go and see what happens.

My Music Monday offering is the Cinematics with the very apt song Break

Day 34 of Half Marathon Training

Deja Vu - my Runners World SMART Coach schedule called for another 5 mile run at a 9.15 pace. The weather was very misty but it soon cleared.

My garmin didn't seem to cope with the misty weather and as a result  I have no time for my run but I think it was around 9 minute miles for a 45 minute run.

I have 29 miles in the bag for the week and the long run tomorrow to finish week 5 of my training programme.

Free Spikes Magazine

Last year I signed up for a free magazine called Spikes. Three free issues full of great athletic,track and running news for nothing. Click here for the link . You do have to pay postage outside of the UK though but worth considering.


On Day 31 of the Runners World SMART Coach Schedule todays menu called for some speed work.  I had to take an extended lunch to fit this into my working day but preferred to run at lunch time rather than in the dark after work. The schedule suggested I did 8 miles in total including 4 miles at 7.19 pace followed by half mile jogs and a warm down.

I chose to run up and down Newmarket Road. This is a straight road of around a mile from Oliver Rd to the Falcon Pub. Only problems with this are the need to cross over two busy roads and I have to keep a sharp look out for any cars crossing over a roundabout and a set of traffic lights.

What I achieved was as follows:


1.3 mile warm up and then the 4 miles in 7.54,8.08,8.03 and 8.03.
 I did the half mile jogs inbetween and then ran home 1.2 miles for an overall total of 8 miles.

I didn't hit the pace required by a long way. However I am happy with today's training. Firstly I felt good with no problems with my breathing or any aches or pains. Secondly my mile intervals were consistent with no big decline in speed for the last mile. Lastly they are my faster set of intervals or tempo runs for this year.

Five Mile Tempo Run in Bury St Edmunds Suffolk

Wednesdays are my days for tempo runs. Today the tempo run distance was a little longer being 5 miles instead of 4. Then again everything is a little longer I think in week 4 of the Runners World SMART Coach training schedule.

I am continuing to hit the mileage targets as per the schedule so that is going very well. However I am going through a week at the moment where I am feeling tired, whether that is due to the steady increase in mileage every week or it is a week where my energy levels are lower I am not too sure.

When I set out at lunch time the weather was dry but it has turned colder again and temperatures are hovering around freezing due to the winds having picked up.I ran an easy first mile in 8.26 to warm up though this should have been a bit slower. Some how knowing I am going to pick up the pace during the tempo run I usually run a bit quicker in the warm up than I should.

For my tempo run I couldn't really avoid some hills unless I chose to run on a track or found  a flat mile to run up and down over and over again. So my times for the 5 miles seem to flucutate quite a bit  8.06, 8.35, 8.15,8.17 and 8.23. Total 41.38 average pace 8.20. As the schedule called for 7.59 mile pace I am again outside of this.

I jogged home the final mile in 9.24

Just 24 days into the new running schedule there is a need for patience as I don't have a consistent platform of base mileage in the bank in the last 6 months of 2009 and can't expect instant results such as noticable reductions in times. The main indicator of how the training is going at the moment has to be on how successfully I am able to complete the longer runs. I have another 11 mile run this Sunday and completing this distance in reasonable shape will boost the confidence as the body gets to used to spending this amount of time on the run.

What I found helpful when out on the run is to listen to podcasts as a change from music sometimes. A brand new podcast which I think is an excellent listen is called Marathon Talk. The episodes tend to be about an hour which is just right for me as all my training is for an hour or more these days and it saves having to change the ipod over not easy to do I find when the player is in armband wallet.

What I like about this new podcast is how they have chosen to have a no of regular features. It has a news desk feel and is introduced by Martin Yelling and Tom Williams and each episode they interview a running personality.  Although it is marathon talk it would appeal to any runner though they have clearly launched it at this time to appeal to the mass of folks training for a Spring marathon.

Seven Miles around Fornham Suffolk

I ran tired today. I felt tired before I started but still get myself out of the front door which was the biggest battle. The weather was cool,grey and damp with a hint of rain. I was back to wearing a hat and gloves for this session which was day 1 of week 4 of my Half Marathon  training.
I am following the Runners World SMART Coach training schedule which this week calls for another increase in mileage from 36 to 39 miles all told if I do it.

My shortest run now is 7 miles where as that was probably my longest distance for most of the 2nd half of 2009.

Todays 7 miles saw my do a time of 1hr 2mins 31 secs. Not quick and at a slower pace than yesterdays 11 miles but not surprising as I have 30 miles in the last 4 days.

However I again ran within the easy 9.20 pace that was called for on the schedule.

It being a Music Monday a phrase coined by Kenley at the Essence of Running  I listened to the album by the Yeah Yeah Yeahs  - It's Blitz and it being such a dull day my track of the day is Dull Life



It was also time for me to do another session on the One hundred push ups programme. After my last session I have retreated a bit and decided to do  Day 1 of week 6 again and to choose the easiest of the 3 options available.

So I did a 25, 30,20,15 and then a 40 . Wow that was hard.

11 Mile Run to Bradfield St Clare Suffolk

Sunday morning was dry a little misty and grey as I set out to do my longest run of the year. My Runners World SMART Coach schedule called for an 11 mile run which is the longest distance I have run since May 25th 2009 so was a real challenge to test how my general fitness and the running schedule I am following is working.

I am glad to say I completed the out and back run with good stamina. I do stop briefly during long and slow runs to take photos and to change the IPOD but today was good as I felt able to carry on and didn't have the same desire to walk that I have had in some longer runs towards the end.

It being an 11 mile run I am starting to think about taking a little fuel on the run. I hardly ever take water with me , perhaps I should but hate carrying it. I might have to look at options to make carrying a drink with me easier.

I did take 3-4 jelly beans with me today though these were not the sports beans that you can buy. Again I have meant to have a look at trying sports jely beans but haven't got round to it .
A  little water would help to wash the jelly beans down as they can stick to your teeth somewhat!

My run today took me out of Bury St Edmunds along the pathway besides the A134. About 4 miles into the run I went through the village of Sicklemere and then Little Whelnethum. The 5.5 mile half way point was reached at the village of Bradfield St Clare and I returned home on the same route.

The photo of the stream is along the aptly named Water Lane at Lt Whelnethum.

The Burns Night Poster is in the village of Sicklesmere.

The last mile has 2 large hills and my time shows that I slowed at this point. I felt pretty good up to around 10 miles.

Splits were 8.53,8.58,9.07,8.53,8.52,8.39,8.22,8.38,8.45,8.45,9.40

11 miles in 1.37.38  this represents my longest run of the year and of course a 2010 record for me over the 11 mile distance! It being the only one I have done.

So I have reached the end of week 3 of my half marathon training and apart from a little niggle occasionally on the outside of my left knee all is well. In week 2 I suffered from 2-3 blisters as my feet toughen up to all the pounding they are getting. Do you pop your blisters? Not sure if you should but I do it just seems to relieve some of the pressure from a blister. Lovely subject but inevitable I guess if you run distance or races.

Six Mile run at the Saxongate Water Meadows Bury St Edmunds Suffolk

It was a cloudy grey morning as I set off for an easy 6 mile run. I decided to run around the Saxongate Water Meadows in Bury St Edmunds.

Water meadows in Britain are an endangered shrinking habitat constantly under pressure from road and housing development. The Saxongate Water Meadows depend on volunteer support for their general upkeep and well worth it is as it home to many wildlife species. The water meadows here surround the River Linnet and once belonged to the Church and the Abbots in the Benedictine Monastery in Bury.

Wildlife to be found here include

• great crested newts
• palmate newts
• smooth newts
• frogs
• toads
  

Wildfowl:

• coot
• mallard
• moorhen

Mammals:

• water shrew
• water vole
  

Birds in the area include:

• blackcap
• great spotted woodpecker
• heron
• kingfisher
• coal tit

I ran slowly this morning and felt tired from the off. The Runners World SMART schedule is leading me to increase my mileage every week and I am already at 36 miles a week if I complete  my long run tomorrow with no problems. Last year in 2009 I only ran higher mileage than this on 2 weeks of the year. I average 23.5 miles a week last year so the schedule I am following  is a significant increase. No wonder I am a little tired.

My 6 mile to day were run in 54 minutes exactly 9 minute miling so it certainly wasn't quick for me. My splits show 8.19,9.02,9.11,9.20,8.56,9.10

The 3rd photo on my post shows a lost childs umbrella probably dropped and then blown by the wind into the water.


I also completed the 1st session of week 6 of the hundred push ups programme. I stuggled a bit with this as well today and did sets of 40,30,25,25 and 40. I was supposed to do 50 on the 2nd and last set so I will need to repeat this session or go back a week before  I move on again.

Six Mile in and around St Johns Street,Bury St Edmunds. Suffolk

Day 19 of the Runners World SMART Coach training plan in my bid to complete the Joe Cox Half Marathon at Stowmarket Suffolk on the 28th March 2010.

I am mainly aiming through the training schedule to build up my stamina and have a good base level of mileage . If this goes well then I can begin to add some faster quicker sessions perhaps in the Spring.

Today was a 6 miler at 9.20 pace.  It was dark and damp with steady rain .  I was a little unsure where to head towards but decided to run the pathways and roads around St Johns Street named after the church St John's the Evangelist.

Built in 1840 this Victorian gothic church is often described as a rocket ship or as Thunderbird 1. It's appearance is like an Apollo space ship waiting to take off.

St Johns Street runs steadily up hill and is the route followed into the centre of Bury St Edmunds if you are walking from the train station. It used to be on the route of the Bury 10. Running up this hill was the final challenge at about 9.5 miles.

Looking back on my splits for the 6 miles  I set off quickly though I didn't notice this at the time and then gradually slowed as I get progressively more soaked.

Splits were 8.17,8.39,8.54,8.40,9.09,9.07

Total 52.49

Half Marathon Training - Runners World SMART Coach Week 3

After work I managed to fit in my training on day 15 of my 11 week Runners World SMART Coach schedule. Week 3 has another 10% or so increase in the overall mileage and this was seen today as my Monday easy run has gone from a 5 mile to a 7 mile run at a 9.20 pace.

I felt pretty good today its too early to tell but certainly my stamina and breathing felt better than recently. I ran the 7 miles in 1hr  2mins 49 secs which is just inside 9 minute miles. Splits were 8.30,8.49,9,8.53,8.50,9.01,9.43

So far I am running slightly quicker than the called for pace on the easy runs but not hitting the pace for the tempo runs. I am altogether very much a one paced runner. Hopefully following this schedule with regular tempo runs I will begin to correct this.  My first priciple aim though is to improve my overall stamina to build more confidence on the longer runs that I do which at the moment are up to 10 miles. I begin to tire around 7-8 miles and tighten up for the last 2 miles at the moment. Thats what I am aiming for with this training schedule is to improve my stamina and get my base mileage up to a good level the cream on the cake being any speed improvement in time to come.

Following a new tradition created by Kenley over at the Essence of Running today is also Music Monday. Check out his blog for details and join in by offering up a song that helps motivate you when out on a run.  Here is my first offer from the great band Jimmy Eat World whom I had the pleasure to see and briefly chat to at the Milton Keynes Bowl in around 2005.

Here is the lyrics and video to 23.

I felt for sure last night
At once we said goodbye
No one else will know these lonely dreams
No one else will know that part of me
Im still driving away
And Im sorry every day
I wont always love these selfish things
I wont always live...
Stop it...

It was my turn to decide
I knew this was our time
No one else will have me like you do
No one else will have me, only you

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Amazing still it seems
Ill be 23
I wont always love what Ill never have
I wont always live in my regrets

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine...

Crowswood Cottages Ickworth Park Suffolk

For my Sunday long run the weather was mild and dry with a breeze.  I set off early in the morning at 8am and still wore a thermal top and a sweat shirt along with hat and gloves. Day 14 of my 11 week Runners World SMART Coach schedule called for a ten miler at 9.20 mile pace. 

The road to Horringer is about a mile from Westley Bottom.


Entering the park in Horringer with St Leonards Church to the right and the gatehouse lodge there is a wonderful park full of trees much of the design being by Capability Brown for the Hervey Family.

Passing by the redundant St Mary's church it sets the mind thinking as to what this landscape would have looked like when there was a small settlement and villagers who lived here. The depopulation of Ickworth was presumably encouraged by the Herveys over time. From census records it doesn't seem there was ever much more than 100 residents. Apparently there was approximately 15 or so properties close to St Mary's Church with a square green.

I dispensed with the hat and gloves at this point as if anything I was a little over dressed and needed to cool down. 


Just past the church at the White Houses you have a choice of heading on to Chevington Village or you can follow the old coaching track out to Westley. I chose the latter the track way follows the course of the River Linnett.

There are pathways to take you through Twist Wood and Diary Wood and here there are plenty of sheep but continuing along the coach path this takes you to another White House and beyond this the New Warren area which is a wooded area and an uphill stretch out to the main road at Crowswood Cottages.

I returned on the Little Saxham road back into Bury St Edmunds and completed a further three miles along Newmarket Road.


My splits were 8.59,9.28,9.42,9.02,8.52,9.16,8.24,8.43,9.03 and 9.30 for a total of 1.31 .05 for the 10 miles. Again slow but within the 9.20 mile pace that was called for in today's run.


It completes the 2nd week and a total of 34 miles. Next week wil get harder again

Bury St Edmunds Suffolk - 5 Mile Wet and Windy Run

Day 13 of my Runners World SMART Coach schedule called for a 5 mile run at an easy 9.20 mile pace.

The snow has gone to be replaced by wind and rain today. I don't mind a little rain but running in the wind can be disconcerting one moment giving you extra propulsion and next moment stopping you in the tracks. However wouldn't it be boring if every day  was the same.

Running is about being prepared and being able to run in all weathers. In a race you can tuck in behind other runners and get the advantage of a wind shield. However this morning I was running on my own.

With a cold wind like this morning you need to continue to wear layers as the wind chill effect will penetrate and could lead to a chill or worse still grinding to a halt several miles from home. However wearing  tighter  fitting clothes is your best option to reduce resistance.

Running in the wind can lead you to tense up and start fighting against the wind for a training session its better to remain compact, lean slightly forward to reduce the amount of drag , accept the wind and don't fight it. If you keep a running diary be sure to note it was a windy day as your times are likely to be slower.

My run was circular today, if it had been an out and back I would have given more thought to the wind direction as it is always better in the cold to run out into the wind and come home with the wind behind you. On a warm windy day best to do the opposite.

From what I have read a10 mph headwind slows you down by about 8 percent. So running into the wind is a form of resistance training and it is totally free!  Hopefully by embracing the wind rather than avoiding it any training will pay dividends giving a mental edge if and when any races are windy.

As per usual I took my Casio Exilim EX-Z70 with me on the run.These two photos show a wet and windy market stall at Bury St Edmunds market. Normally this would be a bustling hive of activity with crowds of shoppers.

The other photo is the Cullum Road Water Meadows. The ice has thawed and there is some slight flooding.

I got my 5 mile run done with splits of 8.41, 8.55,9.06,8.48, and 9.16 for a time of 44.46 which was within the target time of 9.20 miles.

The 2nd week of my Runners World SMART Coach schedule has seen an increase in mileage overall from 31 to 34 miles. It is going to get a lot harder from now on so time will tell if I can stick to the plan.

Six Mile run at Moreton Hall Suffolk

This was day 12 of my Runners World SMART Coach schedule which called for an easy 6 miles at 9.20 mile pace.

The temperature  was up to 4c and the snow is really beginning to go replaced by rain. This was a run in the rain but for larger parts of the run the pavements were clear of snow until I ran up Symonds Road which was still very slushy. This is also an uphill section and I slowed to a 9.36 mile but it couldn't have been too slippery as I came down the hill in 8.21.

Mile splits were 8.31, 8.47, 9.36, 8.21, 8.41 and 9.01 for a total of 53 mins for 6 miles.

On the podcast I listened to the the latest episode of phedippidations talking about Spring Marathons and his acceptance into the Boston Marathon.

The Snowman's lost his carrot

The slow thaw continues in Bury St Edmunds Suffolk and snowmen all over are shrinking and losing their eyes and in the case of this one at Fornham All Saints his carrot nose.

Although the roads are clear the pavements are a variety pack you just don;t know what you are going to get ice slush snow and clear sections. All of which meant that for my tempo run today I did a warm up in search of a fairly clear section of pavement which I found out at Fornham All Saints.

This was day 10 of my Runners World SMART Coach schedule which hopefully will gear me up for a crack at a half marathon at the end of March. Yesterday was a total rest day no running or push ups and I felt strangely inactive after 4 continuous days of running. Today called for a tempo run of 7 miles including a warm up 3 miles at 7.24 mile pace with half mile jogs in between before a warm down mile home.

How did I do?  Warm up of 1.73 miles in 15.08  Tempo miles in 8.11, 8.17,8.17  . I did the half mile jogs and then ran home 1.33 miles in 11.49 A total of 7.12 miles.

Ok again I was nowhere near doing my tempo runs in the pace suggested by the schedule I am just not in that condition and it was still slippery in places. However taking the positives from this my 4 tempo miles last week were between 8.30 and 8.53 so perhaps there has been some improvement. Perhaps I am increasing my anaerobic threshold or it was just less slippery than last week

Felt good today after my rest yesterday which was needed as I had been feeling a little pain on the outside of the knee. A sure sign of Iliotibial band syndrome. It didn't affect my running and I only felt pain by pressing it. But seemingly gone today though something to watch out for in the coming weeks. I have never had this before so not sure what may have caused it but I suspect overuse brought on by the sudden regular running in this training schedule, running on ice, overpronating which I do or running on hills which I do.

More grey snowy photos on this post. The church is All Saints at Fornham All Saints village. You can only just see that the snowman has lost his carrot.

Horsecroft Suffolk

I started the 2nd week of my Runners World SMART Coach schedule with an easy 6 mile run again at 9.20 mile pace. At lunch time when I ran it snowed persistantly for the whole hour that I was out on the run to the point where I was better off without my glasses.

The road I chose was probably not sensible. It was fine in being quite with little traffic but being a minor road the snow added to the previous layer and it made for a slippery but very enjoyable run.

My time for the 6 miles was 9.09, 9.44, 9.29, 8.48, 8.18 and 9.09. The times reflect the fact that I was generally running up hill on the way out and downhill on the way back. Mile 2 being the biggest hill climb and mile 5 being the reverse running down that same hill.

I also continued with my 100 push ups programme where I am on week 4 day 3 which consisted of 5 sets of 29, 33, 29, 29 and a final 40. My son Tom reclaimed  the world record in our house when he trotted out 60 in one go beating my record of 41 by a country mile!

Risby Suffolk

The end of my 1st week of the Runners World SMART coach schedule called for a long run of 10 miles at a 9.20 mile pace.

Where to run? With the current snowy conditions  I am happy to run 5 miles up and down the same piece of road or in a park but didn't fancy doing the same for a long run.

Luckily over night there ws no more snow and there had been something of a thaw. It being a Sunday morning and very little traffic I ventured out running on the minor roads to Risby in Suffolk. As can be seen from the photo the roads were partially clear. I was able to run around two thirds of the way on the roads and switched back to the snowy paths and pavements when traffic approached.

I ran out 5 miles to my turning point just beyond the Highwayman's Vineyard.  
This is now a bed and breakfast .

My time for the 10 miles was 1 hr 29 mins 06 seconds mile splits 8.52,8.53,9.18,8.39,8.51,9.04,9.11,8.51,9.00 and 8.27

My pace was fairly consistent throughout and I was able to complete week 1 for a total of 31 miles. For the last mile I put in some extra effort and I switched from the Phedippidations podcast ( Steve Runner talking about his ambition to run a marathon in under 4 hours) to the Lillingtons The Too Late Show which always gives me a boost to run a little quicker.

Having completed Week 1 of my schedule I recognise that on paper that this is the easiest week.  I am reasonably tired so I am going to have draw on reserves of energy. Another way to look at it is that Week 1 of a running schedule is one of the hardest because it is the first step out of the door which is the most mentally difficult especially in the current weather conditions.

You'll Never Walk Alone

Day 6 of my Runners World SMART Coach schedule was a repeat of yesterday another easy 5 mile run at 9.20 mile pace. I found today harder than yesterday  though partly as I was feeling a little tired but also because overnight we have had another 5 cm of snow.

  Running this morning required a higher lift of the legs to go forward because of the depth of the new snow.This morning as I ran it again snowed heavily for a while and visability became quite poor for a time.  Sledges which for many years have really been "white elephants" only coming out for the odd day in Suffolk are actually getting a proper use this year.

On the ipod this morning I listened to the 'A Mile with Me' podcast episode 35 which had a focus on Antarctica which was very apt. What was great to hear and was inspiring when I most needed it most was the Celtic fans singing You'll Never Walk Alone.

If you are not familar with it you can find out more about the history and tradition here , these are the words  - When you walk,through a storm hold your head, up high and don't be afraid, of the dark At the end,of the storm,is a golden sky and the sweet silver song,of lark. Walk on, through the wind walk on, ... Video below

My time today for the 5 miles was 45.44. Mile splits were 9.05,8.52,8.55,9.16 and 9.32.

Fitted in my 100 push ups programme where I have reached day 2 of week 4. Today I did 25,29,25,25 and 41. My 41 was enough for me to take the lead in the push up championship at home until my son Tom has a go when I am sure he will regain the title.

Also went to see Avatar today and wore the 3D glasses over my own glasses which was ok . Verdict good film well worth watching. It has already taken 1.2 billion dollars world wide and is set to overcome Titanic. Rather than being a very alien film the storey line is very much an every day occurence of nature versus profit. You don't need to go to Pandora as the storey is happening some where in the world all the time where tropical rainforests and native people are ousted by giant corporations or desperate locals wanting the land for farming. Although a lengthy film the time passed quickly and I would be happy to watch again  I give it an 8 out of 10

Run in the Abbey Gardens Bury St Edmunds Suffolk - January 8th 2010

This lunch time between snow showers and with a little blue sky I fitted in a five mile run. This is day 5 of my 11 week Runners World SMART Coach Schedule which called for an easy 5 mile run at a 9.20 pace per mile.

Most of my training last year apart from the interval track sessions was run at the one pace that being dependent on how I felt and what I could run which varied between 8 and 9 minute miles.

There was a lot of lying snow on the ground which has been regularly added to with snowy showers. A thaw isn't due until the middle of next week according to the Met Office weather forecast so it is a case of getting used to it and running the best you can in the snow.

I can certainly feel new muscles on my inner thighs that I didn't know I had as a result of running in the snow. I find you have to work a bit harder in snowy conditions to look where you are putting your feet and when the snow is shoe depth you can tend to slow. As a workout running in snow must be equivalant to running on sand providing resistance training.

Keeping warm hasn't been a problem as long as you layer up well with clothes. The one area that inevitably tends to get damp is the feet and this could be a problem over a longer run. Perhaps double up on the socks anyone else have any ideas on avoiding damp feet in the snow?

Choosing a route to run in the snow is difficult. On the one hand choosing to run in a built up area near traffic and people is safer than running a trail in the country. I largely prefer to do the later but realise that it is all to easy to have a trip or turn an ankle and this isn't something to do in below freezing conditions. The trouble with running near roads is the potential for drivers to lose control and spin off the road , you can also get a lovely wash of slush so I tend to run as far as I can on the inside of pavements.

A good compromise is to find a park or field to run around. Here you obviously avoid the traffic and there will be people around to watch your embarrasment if you take a tumble.

I got most of my run in the Abbey Gardens and avoided one or two snowballs. My speed was slow. The snow actualy helped in this respect as I ran the 5 miles at a 9.20 pace as required. My mile laptimes showed splits of 8.52, 9.23,9.30,9.39,9.14 making for a 46.38 time overall.

One other great preparation for running in the snow is to fuel the body with porridge oats! I did this morning . 
The right breakfast can keep your energy levels high for the rest of the day, says nutritionist Natalie Savona.

The author of the Kitchen Shrink says 'My favourite winter breakfast is a bowl of porridge. It's warm, satisfying, comforting and is a great source of B vitamins, which help convert food to energy in the body, and play a role in making serotonin, the feel-good chemical, in the brain.'

Breakfast may even keep you healthy. Scientists at Cardiff University have shown that breakfast eaters are less prone to winter ills than those that grab a coffee and run. I must admit I generally do the later due to lack of time!!