Review of my Running in March 2010

March . One of my favourite months of the year. The first greenshoots and buds appearing the daffodils and snowdrops in the hedgerows.  It is that sense of new life, renewal , the dawn chorus and the longer days everything feels better and there is a sense of anticipation of whats to come in the rest of Spring and Summer.

How did I do with my running in March? My  stats show

•  a total of 144 miles for the month which is up from 129 in 2009.
• I ran on 19 days 
• My biggest mileage week was 41.5 miles for this week beginning the 1st of March
• My longest run was 13.1 miles on the 21st and 28th of March
• Fastest paced run was my tempo run on the 24th of March 4 miles in 32 mins 03  for 8.01 pace
• Slowest run was an easy run on the 20th of March  5 miles in 45 55 for a 9.11 pace
• My average weekly rate is currently 32.3 miles
• My target for the year is 1400 miles and I am currently up on this by about 68 miles
• Quality sessions - I  ran 2 tempo run, 2 interval run  and 6 long runs in March
• My weight is down from 86.5 to 83 kilos in this month
• No hill sessions recorded which is a weakness for me at the moment
• Races - 1 on the 28th March at Stowmarket Suffolk - Joe Cox Half Marathon
• My tempo run pace improved to 8.05 average mile pace from 8.11 in February
• My easy run pace was slightly quicker at 8.46 miles compared to 8.49 in February
• My interval pace was 7.48 a mile compared to 8.02 miles in February
• My long run pace was 8.47 in March compared to 8.58 in February

Highlight and success of the month must be the Joe Cox Half Marathon. This was my first race since June 2009 and helped to restore my confidence to do road races. 

Joe Cox Half Marathon 2010

St Mary's Church Buxhall

Finally the race that I have been training for really since the beginning of January arrived. On a dry but breezy day I set of for the new race venue headquarters which were in the small village of Buxhall in Suffolk.

The Headquarters were at a firm called John Deere a tractor and lawn mower company. There was plenty of car parking and the directions sent by the Stowmarket Striders who organised the race were good. The decision to switch the race from Gt Finborough last years venue was clearly a good one at least from the participants point of view.

As I got out of the car I was caught out a little by the weather. It was much cooly than yesterday with a chilly breeze blowing across the prominatory position of Buxhall. Walking to the headquarters to pick up my race number the views were quite stunning looking towards St Marys Church and the tower windmill in the village.

Joe Cox Medal

I wished I had brought my gloves and my thoughts were changing regarding what I was going to wear for the race. I had been confident the day before that I could just wear the St Edmund Pacers club singlet and shorts.

After picking up my race number I had nearly an hour to kill. This I did by listening to the latest episode of Marathon Talk podcast. I do think this podcast is one of the best out there at the moment. Good mix of training tips and humour in a magazine style format.

Junior Race at Buxhall

I then took in the start of the juniors funrun . There seemed to be a very good turnout of runners from the St Edmund Pacers.

It was then decision time on what to wear and I wimped out and decided to wear a long sleeved top under my race vest. The start at 11am came and I shot off too quickly carried along by those around but I felt good and I ran the first 2 mile loop in  7.43 and 7.31 miles. The course was very rural often along single track roads. The roads were open to traffic but there was very little and this didn't appear to be a problem.

Final bend

Finish in site

There were frequent drinks stations during the race I believe there was either 3 or 4. Drinks were provided in small bottles most of this being wasted after a few sips and then lobbed into the verge. This must provide the marshalls quite a lot of work in the tidy up.

After about 5 miles I felt warm and wished I wasn't wearing my long sleeved top and I toyed with removing it and chucking it but decided to just ignore it and hope for the best.

Bobby Moore Charity Runners

It has been so long since I last raced that I had forgotten how so much of the race is about the mental focus and whole miles go by once you get yourself into a trance like focus on the race and who is around you. The course was generally flat but large sections of the race were spent running up hill down in short bursts. The strong breeze was a constant consideration.

I began to stiffen up after around 10 miles and I stopped at the drinks station here to have a drink. Although I realised I had slowed my pace I was confident of finishing which was my first target. My second target was to get under 2 hours and if I ran well to get under 1hr .50 mins.

Daisy Tractor Girl

So I was pleased to complete the race in 1hr 48 mins on my watch and officially I believe in 1 .48.03. My mile splits for the race were

7.43,7.31,8.09,8.01,8.27,8.11,8.21,8.15,8.28,8.19,8.24,8.34,8.13 and 1.17

This is an average of an 8.15 pace so plenty to work on here but I am going to have a restful week before considering what to do next?

Tempo Run

Lunch time today was my last quality training session before my half marathon  race on Sunday at Stowmarket, Suffolk. I am in a taper week and didn't run Monday or Tuesday. I am putting up my feet a bit and planning to enjoy plenty of carbohydrates such as  pasta , pizza and potatoes. Along with a few beers I could get used to this.

However my tempo run today was a 6 mile effort. I warmed up for a mile in 8.29 and then switched on the Ramones to accompany me on the faster four mile tempo run. I felt good starting off running down a hill and finishing the four miles up a hill. My 4 miles were run in 32 mins 3 seconds. Splits were 7.46, 7.54, 8.07 and 8.16. Overall that it is my best tempo run pace that I have managed during the half marathon training.

I warmed down with a slower mile home in around 9 mins.

I am still a long way short of what I was running pace wise before all of my injuries last year but I am heading the right way.

I have a couple of short 4 mile easy runs planned before Sunday but that is it this week

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

Seven Miles in Needham Market Suffolk

At lunch time today on the way home from work I stopped off at Needham Market and parked the car at the Lakes. There were not many cars; those  folks who had ventured out  tended to be walking the dog at a hurried pace. However there were also number of hardy fisherman casting a line presumably for chub,carp or pike.

Needham Market is a small town about 20 miles to the south east of Bury St Edmunds in Suffolk. Many towns in Suffolk built their  prosperity from the wool and  weaving industry. Needham Market was  more of a centre for wool combing the preparation of wool for the weavers.  However the black plague in 1663 to 1665 wiped this trade out for good along with a large part of the population. It is said that a chain was erected at both ends of the town probably as a warning to any passers by not to enter due to the plague rather than as a means to keep the locals from leaving.

The town of Needham in Massachusetts is named after Needham Market.

The weather today was breezy cool and there was some snow still on the fields and in the hedgerows and the sky was a mix of sunshine and grey clouds.

I did my seven mile run starting around the lake the first 2-3 miles being off road. This proved a little too slippery in the mid so I retreated into the centre of Needham Market before heading on the road to Stowmarket and visiting the village called Badley. 

I felt good for all of this run but didn't make any particularly effort so with some surprise I completed the run in a time of exactly 1 hour. This is an average pace of 8.34 per mile which is an improvement shaving off nearly 2 minutes from my previous best for 7 miles this year.
Perhaps my training is beginning to come good but I have a long way to go .

Stowmarket Striders Half Marathon 28th March 2010

I really have a focus to base my training on now. I have gone and done it and entered a race for the first time since June 2009.

I have entered the Joe Cox Half Marathon at Stowmarket Suffolk.  This year the race course is a new one with a new venue at Buxhall near Stowmarket. I did last years race when I was feeling fairly fit and did a 1.45. 39 time I think. I doubt even with a successful 11 training programme that I will get close to this time because I don't have a solid base of regular running behind me.

The main thing for me is to finish with confidence and get familar with road racing again. Even if I run it as a training run it is the taking part and the experience of the event that counts.

Photos from last years race at Stowmarket

Stowmarket Striders Friday 5

7.45pm 5 miles in 37 mins 2 mins

Week to date mileage 19 miles

Month to date mileage 107

Average weekly rate 29.9 miles

Average monthly rate 130

Year to date 738

Lifetime 10331

The Stowmarket Striders Friday 5 took place at Haughley Park which was once the home of the Dukes of Suffolk and you can see why with the extensive grounds and 17th century house.

This was my first attendance at the Stowmarket Friday 5 having previously only attended the Bury event. This is a lovely cross country event with 2 laps of a course combining woodland pathways, trackways and plenty of twists and turns and 1 or 2 hills.

I liked the fact it was 2 laps this gives the spectators in a short race something to view all of the time.

The weather held fair despite the ominous looking dark clouds and the appearance of a double rainbow proved that heavy showers were present in the area.

Entry on the night at the registration tent was possible and it certainly appeared that good numbers were taking part.

The only problem with the whole event was the lack of toilets. The four portaloo's couldn't cope with the numbers but it wasn't a big problem as large numbers chose to visit the bushes and water the rhododendron's.

After a good junior race the entries to the main race walked out to the start and then commenced along the flinty trackway back up a slight rise and past the spectators and into the woods where the course was lovely and shaded.

You had to watch your footing for trees roots and a few pot holes but this is an enjoyable course and a real pleasure to get of the road.

I ran most of the way with Chris Cook from Saint Edmund Pacers before he got a 2nd wind on the last lap and I couldn't keep with him and I see he just managed to catch Roger Brand before the finish line also from the Pacers.

I always prefer the t shirts given at races to the medals given at races and the bright distinctive orange t shirt given out at the end of this race was good.

My mile time splits were 6.28, 7.24,7.42,7.37 and 7.51 a right mixed bag of times !

Well done Stowmarket Striders great event!

Stowmarket 10 - 2007

11am 10 miles in 1 hr 18 mins 10 seconds

Week to date mileage 29 miles

Month to date mileage 122

Average weekly rate 30 miles

Average monthly rate 130

Year to date 360

Lifetime 9953

Today I took part in what was announced afterwards at the award ceremony as possibly the last 10 mile road race organised by the Stowmarket Striders. This is because the club would like to organise a Half Marathon instead which is a more recognized distance perhaps. I would certainly run it though I have always been a fan of the 10 mile road races and would prefer this to the Scenic Seven. Anyway what ever the Striders decide to do I am sure it will be as always well organised as todays race.


Perhaps it was the weather and maybe the popularity of the 10 which meant there were 217 finishers this year which was well up on last year. The start from the Sports Centre is helpful having ample car parking and shower and toilet facilities and no walking to find the start.

The course takes you out through the villages of Onehouse and Harleston before running a loop taking you over the A14 at Haughley New Street, through Haughley Park and Shelland before repeating the section over Onehouse and Harleston.

My times are consistently down on last year and this race followed this pattern but I actually felt good in this race. I think this was down to a conscious effort to start more slowly and try and relax for the first 3-4 miles and then see if I would able to up the anti and push on and this seemed to work for me. I was generally passing a few other runners rather than being passed as I was in my previous races and I think this made for a positive experience.

My times were as follows

Mile 1 7.25
Mile 2 7.38
Mile 3 7.48
Mile 4 7.29
Mile 5 8.26
Mile 6 7.38
Mile 7 7.52
Mile 8 8.08
Mile 9 8.01
Mile 10 7.44

I ran 1hr 17 . 31 last year so I was down by 39 seconds! The course is generally flat though there are some hills especially up at Haughley Park which would account for my slowest mile time.

As usual I have taken a large number of photos but I am so far behind at present with this blog diary and up loading photos on to my flickr site so I hope to get these uploaded asap.

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.

Stowmarket Scenic Seven

11.02am 7 miles in52 minutes 37 seconds.

Year to date mileage 1141

Month to date 51 miles

Average miles per month 109

Average weekly rate 25.2

Weather: Sunny, mild and bright no wind.

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 between a half mile and three quarters of a mile I would estimate. 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 Edmunds and Ipswich and the Leisure Centre is easy to find. I believe there was a race entry of well over 300 which I can see from the Stowmarket Striders web site that this would mean there was a significant increase in entries compared to last year.

I arrived early least I thought I had at 10am but by then the car park was virtually full and I only just managed to find a space.

This was only my second race of the year and my first wearing the St Edmund Pacers Club Vest. 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 and I must have totally switched off as I didn't realise the race had started as I didn't hear any starting signal.

I set of well and was surprised by my first mile time of 7.07 which was too quick and not sustainable. At 2 miles my time was a more reasonable 14.28. At this point I think I had settled into the pace of the race which was run in bright sunshine and those who had decided to race in running gloves and bottoms must have regretted it.

I settled in behind a couple of Brandon Hern Hoppers who sheltered me from any wind and pulled me along. At 4 miles my time was 29.29 so I was still on a 7.22 pace. The hill at 4 miles is a long drag but consciously at this point you are over half way and thinking get up the hill and the worst is over. At 6 miles my time was dead on 45 minutes which is 7 .30 pace so I must have ran 8 minute miles between the 4 and 6 mile point. My final mile was run in 7.37.

So my splits were approx

Mile 1- 7.07 Mile 2- 7.21 Mile 3- 7.21 Mile 4- 7.09 Mile 5- 8.10 Mile 6- 7.52 and Mile 7- 7.37

Finish time 52.37 which overall is 7.31 pace.

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.

As to the distance being 7 miles not sure why apart from obvious that it enables you to finish at the Sports Centre. I guess there can't be many races at this distance? I would prefer it to be a 10k f there was some way of shaving of the 0.8 of a mile then you have an even better race but I guess you would lose the uniqueness of the event.

More photos of the race are on my Flickr site.