Cullum Rd /Ramada Hotel/Newmarket rd Bury St Edmunds

5.30pm 5.1 miles in 41 mins 28 seconds
Week to date mileage 16 miles
Month to date mileage 34
Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1072
Lifetime 10665

Tonight as I ran a regular route I started to think of songs which are about running or have run or running in the title. I came up with a few such as

Roadrunner by Jonathon Richmond and the Modern Lovers
Running man by the Damned
Run Rabbit Run - I find this is one to be avoided when running as it can get stuck in the mind and become very annoying !
My Little Runaway Del Shannon
Born to Run Bruce Springsteen
ready to Run Dixie Chicks
Run for your Life The Beatles
Run Snow Patrol
Run for your lives Saxon

Feel free to add any others you can think of there must be lots more !

2007 29 June 41.34
2007 15 June 41.58
2007 05 May 42.26
2007 23 Apr 42.28
2007 20 Mar 41.22
2007 1 Mar 41.54
2007 22 Feb 42.1
2007 21 Feb 42.10
2007 25 Jan 42.32
2007 21 Dec 41.35
2007 5 Dec 41.48
2007 3 Nov 42.37
2007 24 Oct 41.10
2007 19 Oct 41.08
2007 6 Oct 41.06
2006 29 Sep 42.10
2006 29 - Aug 40.40
2006 27 Jul 40. 47
2006 13 Jul 41.11
2006 6 Jun 41.33
2006 18 May 41.18
2006 7 Apr 40.30
2006 7 Mar 41.31
2006 3 Mar 41.34
2006 21 Feb 41.35
2006 27 Jan 41.56
2006 13 Jan 41.30
2006 2 Jan 42.42
2005 23 Dec 43.34
2005 9 Dec 42.0
2005 6 Dec 42.04
2005 29 Nov 42.17

West Suffolk Athletics Track Bury St Edmunds

6.15pm 5.6 miles in 46 mins 39 seconds
Week to date mileage 10.6 miles
Month to date mileage 29
Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1067
Lifetime 10660

Another visit to the track for a slightly longer set of interval training. I ran to the track and warmed up as usual with 5 laps.

The session tonight was 2 sets of 2 x 3mins, 1 x 2.30 and 2 x 2 minutes a total of 25 minutes of running at 10k pace.

A run home was my warm down afterwards.

West Suffolk Athletics Track Bury St Edmunds

6.15pm 5 miles in 41 mins 18 seconds
Week to date mileage 5 miles
Month to date mileage 23
Average weekly rate 30.2 miles
Average monthly rate 131
Year to date 1061
Lifetime 10654

A good session at the track tonight which involved a lot of short but paced intervals. I warmed with a run to the track followed by 5 laps to warm up.

We then ran 3 sets of 5 x 1 minute runs at around 5k pace with minute recovery after each run.
It catches up on you during the 3rd set especially if you set off a bit quick in the 1st set of runs which I did.

Abbey Gardens Bury St Edmunds Suffolk

7.50am 7.4 miles in 1 hr mins 2 seconds
Week to date mileage 40.6 miles
Month to date mileage 18
Average weekly rate 30.2 miles
Average monthly rate 131
Year to date 1056
Lifetime 10649

After a good weeks running and feeling a little tired I decided to take it easy on my hour run by doing a circuit of my nearly measured circular run. Starting at the Ouida memorial at the bottom of Vinery Road I head up hill along Hardwick Lane.Following the road around in a circle to take back towards town along Cullum Road before heading back along Out Westgate Street and back to the Ouida memorial. Has any read or got an Ouida novel? A 2.21 mile circuit according to mapmyrun.com. I didn't run very quickly but ran an 18.20 time.

After this I turned back along Out Westgate Street and into Bury. The Albert Buildings and the Chapel both date from 1840. At this time Bury St Edmunds had just gained its first Police Force in 1836 the gas works had just been built but the town had yet to be connected by rail to any other towns.

We are very fortunate to live in Bury St Edmunds and have the wonderful Abbey Gardens on our door step. It is a place I never tire of visiting and it makes a great place for a run. It was here I headed next.

It was quite at this time of the morning with just a few early bird families heading for the swings and one or two tourists consulting maps. Running here doesn't feel like work at all as you are totally distracted by everything around you and time passes though the benches looked tempting.

Nice Award

I recently received a nice award from 21st century mum for my photos which I am grateful to receive and will sit on the mantelpiece in pride of place as I don't have any others.

This got me thinking about the word nice which most of us use but I remember being told to avoid using when at school. Using the word nice was showing a lack of creativity and use of English language I remember a Mr Potter telling me as in the greeting ' Have a Nice Day'

Anyway when you search on Nice the main links are to the sunny resort in the South of France where I have spent a few nights on the cobble stone beach. Nice is a nice resort and one I would happily visit anytime. I then came to Nice biscuits which I don't like much - not great for tea dunking and a bit hard and sugary

The next site of interest relating to Nice which I do like is Nice Cup of Tea and A sit down.com
Take a look and you will see reviews on Biscuit of the Week , fruit cakes and tea. The biscuit section is impressive reviewing what must be 200 different biscuits including perhaps not a biscuit but one of my favorites Sarah Nelsons Gingerbread.

Crowswood Cottages Ickworth Park Suffolk

7.50am 11 miles in 1 hr 33 mins 17 seconds
Week to date mileage 33 miles
Month to date mileage 11
Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1049
Lifetime 10642

The first day of September and the conditions were ideal for running. A bright morning dry no wind but mild. I decided on one of my favorite runs taking me into Ickworth Park.
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.

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.

Rather than run back on the Westley Road which can get busy I turned and retraced my steps on the same route home.

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!

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 .

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.

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

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.

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.

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.

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.

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 car 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.

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 .

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.

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.

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 Ickworth 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.

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.