Running Track Session at the West Suffolk Sports Centre

My first visit to the West Suffolk Sports Centre since March was as expected a bit of shock to the system! But it provided a bit of a wake up call that I wanted as now that I am running again regularly and without injury I feel the need to improve my speed.

I am lucky enough to live just .75 of a mile from the West Suffolk Sports track. This will play host to the Rwandan Olympic and Paralympic teams in the run up to the 2012 London Games.

On a mild October night with no wind or rain I jogged down to the track and renewed my membership of the Saint Edmund Pacers club. If you don't belong to a running club I would strongly recommend it . I warmed up for a few laps. and wearing a thermal top I was too warm before I started the actual coached session.

I decided to ease my way back in slowly to the coaching and just to do half the session which consisted of 2 sets of 4 x 3 minutes at 10k pace followed by 4 x 2 minutes at 5k pace  with a minute recovery in between. I sat at the back of the pack and was consistently able to keep pace with the group of runners for each of the intervals. I was tempted to do the second set but I felt a slight tightness in my left hamstring and I had never planned to do it. I settled for an easy jog home.

The aim now is to try and include a weekly Wednesday session at the track into my training as this should improve my speed over the winter months. It certainly helps to run with a large number of like minded souls!

Training Routes

I have started to add information to my training routes page.

Blogger in draft allows you to publish information on up to 10 static pages.

My first update includes information on a run I originally published on the Saint Edmunds Pacers website when I was the webmaster. I have stolen it back to add to my blog!

Suffolk Winter League County Cross Country 2010

The Suffolk Cross Country League is a series of 5 races run during the winter months. All are approximately 5 miles on multi terrain track and fields. Today was the race held at Nowton Park in Bury St Edmunds and having already run before the event I went along to watch with my camera.

There is a junior and adult race and I took many photos which I will upload on to Flickr to my site and to my UK Running Group. You can find the photos on Flickr by searching using running or running in suffolk to find the photos or take a look here. The UK Running Group now has over 3000 photos , 41 members and over 124 clubs are represented in the UK. Why not join up and add your photos of races in the UK?

Saint Edmund Pacers wearing the red and black stripes on white shirts are winning the Suffolk Cross Country Series this year and again came in 1st in the mens race today.

High Green near Nowton Suffollk

It was just a little to icy this morning for my run .

I ran out of Bury St Edmunds on the Horsecroft Road through Hardwick and Horsecroft. Instead of running across fields to reach Nowton Park  I continued on the road which takes you round to High Green. This is a small hamlet which is familiar to runners who take part in Saint Edmund Pacers Friday 5 as being the high point up a long drag from Nowton Park.

You could never be confident of your footing and consequently I couldn't run to my normally stride and had to pad along at a slower pace.

Lovely sunshine this morning, though the temperature was 0C.

My run was a 6.41 mile effort and I felt tired as this was third consecutive day of running.

Bury 5 at Nowton Park Bury St Edmunds

The Suffolk Friday 5 series continued with Saint Edmund Pacers turn to host the five mile road race series. This was the 4th race after events organised by Ipswich Jaffa, Felixstowe Road Racers and Stowmarket Striders.

The good weather increased the number of entries compared to last year. Wheras there were 391 finishers in 2008 this year the number was up to 451. The weather was warm , sunny but also humid and this had its effect on more than a few runners who needed help from the medical attendants due to the humidity.

I entered on the night and this year parking was easier as we were allowed to park within Nowton Park. Like many other runners I took advantage of the Lucozade Sports Mobile Stand which was providing free sports drinks and energy bars.

I am never very good with running in heat it always to sap my energy and so I knew before the start this would be more of a training run than a race. I also had in the back of my mind last years DNF!. My only ever did not finish race.

As a consequence I set off at a moderate pace and ran the first mile within the park in 7.40. The first mile has lots of bends and is narrow in places with some up hill sections and generally you have to watch your footing for mole holes.

Once you leave Nowton Park and emerge on to Fox and Pin Lane you are starting to gradually climb up hill and my second mile time had slipped to 7.57. The steepest section of the course takes you up the old town lane to High Green and through a local farm. I seem to struggle with hills and was passed by many here as my time for the 3rd mile was 8.36.

However once at the top of the hill I knew I was at least going to finish albeit in a slow time . There is a good long downhill stretch past Nowton Church and my time recovered in the fourth mile to 7.40. There is another up hill section at Nowton Road near the Nowton Village Hall but by this point you know the finish is close by and you return down Fox and Pin Lane and into the park for a sprint to the finish line. My final mile was my best in 7.33. In fact at this point I felt as if my legs had woken up and I was ready to do another five though very hot. At the finish the humidity had left me resembling a river of sweat and absolutely soaked I took the offer of a cold shower from a jug of water from one of the race helpers at the finish funnel.
My official time was 39.22 for 216th place right in the middle of the pack bearing in mind the 451 finishers. Probably my slowest ever 5 mile race but I was still happy relieved I think to get this bogey dnf out of my mind.

The junior race had a good entry and many of the photos in this entry capture the beginning of this race. I will load other races to flickr in due course


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Now playing: Ramones - Chasing the Night
via FoxyTunes

Race Calendar for 2009

Looking ahead at what races I might do in the second half of 2009 here are the possibilities:-

Bury 5 on 26th June a regular race I usually do or help out on with car parking/marshalling and in the past arranging the race entries. Expect a sell out on the night of 500 runners if we get good weather.
Sudbury 5 on 1st July I haven't run this race before though have run the old train route between Sudbury and Rodbridge so would like to gie it a go.
Newmarket 10k 5th July No knowledge of this one haven't done it before. I am not too good running in hot weather, in fact slighty scared of it!
Ipswich Half Marathon 30th August - a new race for Ipswich might be hot and looks a little expensive but looks a great course and event
Littleport Leisure 10k Race 6th September - love the area around Littleport haven't done this before
19th Grunty Fen Half Marathon 13th September - I really bombed on this race last year set out too fast on this flat course and ended up walking in parts - however well organised race and I would like to go back and take it out on this race it's a personal thing I owe it one!
Help for Heroes RAF Honington 10k 30th September A great cause not sure if I can do on a Wednesday though.
Martlesham Heath 10k 11th October An event organised by the Lions Club of Woodbridge & District - I haven't run before but will consider.
Stowmarket Striders Scenic Seven 8th November I have run this many times before well organised by a great running club also reminds me of the on set of winter
Norwich City Half Marathon 29th November - Enter the dark side and venture into Norfolk with your passport! Only joking Norfolk folk I did this event in 2007 though then the race was run in the peak of summer. A big race then run from the Norfolk County Showground on a 2 lap course and fairly flat.

I am unlikely to do all of these 10 races but there is enough pleasure and pain to consider in these events to give my training a focus in the up and coming months, health willing.

Any one else planning to do any races this year let me know how it is going for you. What races are you doing ? Are you following a training plan ?

Now I have listed them lets see just how many I do!!


What does the photo have to do with this post? Absolutely nothing it is a picture taken in 1965 in the Abbey Gardens Bury St Edmunds and I am in the front on the slide and my sister Melanie is in the middle.

West Suffolk Athletics Track Bury St Edmunds

5.30pm 7.47 miles in 53 mins 49 seconds
Week to date mileage 13 miles
Month to date mileage 60
Average weekly rate 29.2 miles
Average monthly rate 127
Year to date 1357
Lifetime 10950

Track session


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Now playing: Peter Tosh - Downpressor Man
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West Suffolk Athletics Track Bury St Edmunds

5.30pm 5.88 miles in 52 mins 47 seconds
Week to date mileage 5.88 miles
Month to date mileage 53
Average weekly rate 29.2 miles
Average monthly rate 127
Year to date 1350
Lifetime 10943

After a week with no running to rest my leg injury I returned to the track but again it was a struggle.


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Now playing: Johnny Clarke - Every Knee Shall Bow (extended)
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West Suffolk Athletics Track Bury St Edmunds

5.30pm 7.7 miles in 54 mins 30 seconds
Week to date mileage 7.7 miles
Month to date mileage 47
Average weekly rate 29.8 miles
Average monthly rate 129
Year to date 1344
Lifetime 10937

Track session at the West Suffolk Athletics Track.

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Now playing: The Saints - Wild About You
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Scenic Seven at Stowmarket Suffolk

5.30pm 7 miles in 53 mins 17 seconds
Week to date mileage 19 miles
Month to date mileage 39
Average weekly rate 29.7 miles
Average monthly rate 129
Year to date 1336
Lifetime 10929

The Scenic Seven is a regular fixture in my racing calender and despite my lack of training and various injuries I headed to the Stowmarket Sports centre for this race. It always takes place on Remembrance Sunday and the 2 minute silence is always impeccably observed leading to a 11.02 minute start.

This year like many others I must have run 2 dozen laps of the sports centre car park before the start as a chilling drizzle accompanied by a breeze meant standing still was not a great option.

This year Stowmarket Striders had a record entry of over 400 and 379 finishers. The Sports Centre as a HQ must play a big part in this offering as it does a good size hall for pre race and after race , showers and toilet facilities which makes a good base for any family accompanying a runner.

This was the first race that I have used my Garmin and I recorded the following times

Mile 1 7.28
Mile 2 7.45
Mile 3 7.47
Mile 4 7.07
Mile 5 8.05
Mile 6 7.20
Mile 7 7.36

From 3 to 4 miles you pretty much have a downhill mile before returning back up hill for a mile between the 4th and 5th mile. My leg abductor injury behalved itself until the hill and then provided a uncomfortable tug for the last 3 miles. This is my excuse for not beating last years time when I ran 52.41.

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Now playing: Ramones - Poison Heart
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West Suffolk Athletics Track Bury St Edmunds

5.30pm 6.9 miles in 49 mins 30 seconds
Week to date mileage 6.9 miles
Month to date mileage 27
Average weekly rate 30 miles
Average monthly rate 130
Year to date 1324
Lifetime 10917

Track session at the West Suffolk Athletics Track run against the backdrop of fireworks.



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Now playing: Ramones - Swallow My Pride
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West Suffolk Athletics Track Bury St Edmunds

6.15pm 7.50 miles in 55 mins 8 seconds
Week to date mileage 15 miles
Month to date mileage 99
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1297
Lifetime 10890

Another track session with the Saint Edmund Pacers. I am continuing to try and run with my leg injury. The Garmin device indicates my average speed for this sesion matched Monday's session identically at being 7.21 seconds per mile.

West Suffolk Athletics Track Bury St Edmunds

6.15pm 7.12 miles in 52 mins 36 seconds
Week to date mileage 7 miles
Month to date mileage 92
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1289
Lifetime 10882

A club run as I haven't been blogging on a regular basis since being injured I no longer recall the session . The Garmin device is proving useful capturing loads of information but most usefully distance covered. There is also data on calories used, average speed , maximum speed and a breakdown of time spent running at different speeds split into ten zones. The zones can be set to your own profile and I have zones from 1 walk through to 10 which is maximum speed. Zone 8 is for fast intervals which is where I spent most of my time during this run.

West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 6.72 miles in 52 mins 43 seconds
Week to date mileage 6.72 miles
Month to date mileage 78
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1276
Lifetime 10869

Another track session however my leg feels worse still so I am going to have to rest a few days and see what difference this makes.

Frustration!

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Now playing: The Saints - (I'm) Stranded
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 7.64 miles in 54 mins 52 seconds
Week to date mileage 12 miles
Month to date mileage 57
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1254
Lifetime 10847

Another visit to the west Suffolk Athletics track. Whilst my cold is much better tonight I felt a strain in my leg running from the lower stomach , groin and back/side of the leg. Basically it feels like I have been kicked in the balls and there is a slight pull when I run.

I ran the session hoping it might pass but it didn't and was in the mind as I ran.

I also finally got one of those Garmin Forerunner 205 devices but apart from wearing it haven't really been able to think much about it as my focus is on the possible injury. I bought it from a website called blokesstuff.com for £98 which is the cheapest I could find in the UK and they delivered next day free of charge.

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Now playing: Patti Smith - Peaceable Kingdom
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 4.6 miles in 34 mins 17 seconds
Week to date mileage 4.6 miles
Month to date mileage 49
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 12346
Lifetime 10839

My running has suffered as I Have succumbed to a heavy cold and a sore throat recently. Tonight still not fully recovered I ventured to th track hoping a run might just clear me out a bit (pleasant I now but a run does this for you some times it comes with having to breathe rather hard and having your mouth slightly open in a permanent grimace or smile as you swallow up any flies or gnats in the general vicinity _ perhaps I have got blue tongue!) but it didn't really and I admitted defeat half way through the session and returned home.

I did 2 90's , 2 75's , 2 60's 2 75's and 2 more 90's for 1 set.


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Now playing: Snow Patrol - Run
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm miles in 1hr 23 mins 36 seconds
Week to date mileage 38 miles
Month to date mileage 38
Average weekly rate 30.9 miles
Average monthly rate 134
Year to date 1235
Lifetime 10828

Lots of short fast stuff tonight at the track tonight

3 sets of 8, then 7 then 6 - 75 second efforts at 5k pace.

With a bit of a niggle in my knee I switched to grass for the final set which seemed to work for me.

West Suffolk Athletics Track Session Bury St Edmunds

6.15pm 7 miles in 58 mins 36 seconds
Week to date mileage 12 miles
Month to date mileage 12
Average weekly rate 30.7 miles
Average monthly rate 133
Year to date 1209
Lifetime 10802

My memory is a sieve and I can't remember what we did last week in the way of an interval session at the track , this comes of getting way behind on blogging and a lack of time generally. I think we did some 2.30 splits but then again........

West Suffolk Athletic Track Bury St Edmunds

6.15pm 6.5 miles in 53 mins 45 seconds
Week to date mileage 6.5 miles
Month to date mileage 136
Average weekly rate 30.8 miles
Average monthly rate 134
Year to date 1174
Lifetime 10767

Dave Reed took tonights track session which consisted of 5 x 1.45 seconds with a 1.30 recovery in between at 5k pace and a 400 metres lap at the end of each set - with 3 sets in all.

I was able to comfortably run just over 400 metres for each 1.45 run and found that I improved my time for the 400 metres lap coming down to about 1.32 for the final lap.

West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 6.7 miles in 55 mins 7 seconds
Week to date mileage 6.7 miles
Month to date mileage 97
Average weekly rate 30.5 miles
Average monthly rate 133
Year to date 1134
Lifetime 10727

Apart from knowing the total time of the session I am unable to remember what we did in this session. I think it was something like a 4 x 3.30 x 2 sets. If anyone was there and recalls be sure to correct me.