Harlow Running Club

Week 9 (01/03 - 07/03)

Weight : 12st 0.5lb

Booze : 4

Miles : 17

A young engineer was leaving the office at 3.45 p.m. when he found the acting CEO standing

in front of a shredder with a piece of paper in his hand.

"Listen," said the Acting CEO, "this is a very sensitive and important document, and my

secretary is not here. Can you make this thing work?"

"Certainly," said the young engineer. He turned the machine on, inserted the paper, and

pressed the start button.

"Excellent, excellent!" said the Acting CEO as his paper disappeared inside the machine, "I

just need one copy."

Tuesday : In recovery mode after Sunday's trails and tribulations.. Went out with the

beginners group, which has quite a large contingent

Thursday : Fairly gentle run, about 6 miles or so, with the usual motley crew from HRC - had

the option of adding another couple of miles, but couldn't be @rsed.

Sunday : Outing with the PH3 hash group, meeting up near Norbury Park (Dorking Area),

ended up covering about 7 miles or so

Summary : An easy week, precisely what was required after the Plod (to avoid injury when

legs are tired etc).. Booze intake was pretty low, but my healthy diet lasted until Wednesday,

when the offer of "Burger, Chips and Beans" at the works cafeteria was too much for me to

resist (low fat version, and all for £2.50 as well !!). It would seem that my moobs (aka man

boobs) are here to stay - take it or leave it, I am what I am etc etc etc - but, if I could ask the

birds in the club not to chuck out their (decidedly unsexy) saggy bra's just yet - I may have a

use for them !! Oh, and also their whalebone corsets - could be required as a finishing touch

for the six pack.

Next Sat / Sun will be a proverbial "lost weekend" as I'm heading to Gods Country for my

mate's 25th wedding anniversary bash.. The booze count may be an estimate..

dg

Essex 20 (Essex Championship) - 7th March 2010

Race Length: 20 miles

PB: 2:38.22 (7.55 min/mile) at Oakley 20 in March 2008

Target: ~2:45 run as a progressive training run from ~9:15 to ~7:45 min/mile
Outcome: 2:36.35 (7.50 min/mile)

Splits: 8:21 8:18 8:13 8:20 8:12 8:15 8:12 8:02 8:00 7:52 7:57 7:51 7:43 7:39 7:27 7:20 7:18 6:57 7:06 6:55

Nemisis Score: 0 wins 1 loss (although not really playing as this was a training run)

I have never entered this race before, but will do again. A "small" 2 loop affair that had similarities to the Halsted Marathon in terms of course and 'feel but with fewer undulations. To be honest I would describe this a essentially flat - just a slight gradient on the way to 5/15 miles with a couple of more minor undulations near the start/finish.  Conditions were bright and sunny, but there was a brisk chilly breeze in places.

The plan was to treat this as a progressive training run. Long runs for me are a bit effort as I fall apart beyond 15 miles and without care, racing this flat out would mess me up for weeks. I think racing Oakley in 2008 damaged my London Marathon performance as I never ran the same after.  I also have Reading Half in 2 weeks, and a PB there would mean more to me.  Finishing this run strongly and without damage would be do me more good both mentally and physically.

I set off a little faster than I intended. It was very hard to remain behind some clubmates who are generally slower than me. I remained pretty diciplined until mile 6 when the field had thinned out and we were running along a section where I could see runners stretched out.  There was a big gap behind and in front to a lone runner, then another big gap to a large group. I was feeling strong  and decided to bridge the gap, accelerating to Mara speed.  Halfway came and was the point at wich I was going to cut loose and start a gradual acceleration.  This I essentially did reaching 7:30 min mile at the 15th mile. Initially I wanted to go no faster than this, but ahead I could see a clubmate and I was still feeling surprisingly good as 15 miles is normally where the wheels start to come off. Still getting faster, I got to the 17 mile marker and really cut loose. I was now traveling at near Half Marathon speed and now powering past past runners as if they were standing still. Even as I got to the final cheeky climb just before the end I was still going sub 7 and reeled in a Haverhill (I think) runner and was dissapointed not to get the woman infront of him as well.

The result was a PB by almost 2 minutes having been a long way off this time at half way  I had a massive mental boost for my long run endurance managing to go 2 min/mile faster for the last 3 miles when on a normal 9 min/mile LSR I would be falling apart. I definately think that this sort of progressive run has a place in my schedule, (not everytime as it would probably kill me), but certainly once in a while.

I should be recovered nicely for a sub 1:28 attempt at Reading, and I definately think I am on for my sub 3:30 marathon goal.

Week 8 (22/2 - 28/2)

Weight : 11st 13.75lb

Booze : 7

Miles : 30

Todays joke is written with a Scottish dialect, and should be read as such :-

A wee Glesga man came home drunk at four in the morning, and his wife was all over him,

yelling at him, greetin because she thought he was wae anither wuman.

"No, honey, I swear, A wiz at this bar, and it was so fancy that even the urinals were made of

gold."

She said she didnae believe him so she called the bar. "Hello," she said, "I just want tae ask

ye wan question. Ma man claims tae have spent the night at your bar ; are your urinals

covered in gold?"

To which she heard the bartender say, "Heh, Shug, I think we found the guy who pished in yir

saxophone."

Tuesday : Tonight was another session of 1600's - and this time I listened to the instructions

to know it was only 3, and not 5, reps.. Once again, my thoughts of an easy time were

dashed when Roy motioned to me and said "let's go". I couldn't stay with him for the first two,

but managed to pass him on the last one - only to find out his lace had come loose and he

had to back off a bit - and he wasn't winding me up, it was true.. Once again it was peein'

down and we all got soaked

Thursday : Gentle 5 miler or so with the group in advance of Sunday's race.. Hey, guess what

?? Yep, it was raining again !!

Sunday : The Meon Valley Plod (MVP) down Hampshire way.. It's a 20 point something miler,

mostly off-road, organised by Pompey Joggers (my old club, of which I'm still a member). I've

done this race three times before, and there's always a good turn out for the event - a lot of

runners use it as a tough training event in prep for London / Brighton. Now, given the weather

we've had in February, it's no surprise to know the organisers stated (at the start) that the

course was it's heaviest / worst condition in over 20 years. Now, for some reason, I struggled

the entire race.. I don't know why, but I just felt like I was knackered the whole time - I just

had nothing in the legs.. Even in the closing stages, I was going backwards, when I thought I

should be strong, given the long (3hr +) runs I'd done recently - this was mentally very hard to

take - although I managed not to cry until I got home.. My time was 3:22, which was only 12

minutes slower than my previous time, on a day when everyone was a lot slower than previous

(even the winner was 12 mins slower than last year). So, time wise, it was pretty good, but

mentally / physically it drained me.. I even managed to fall at one point in the race, straight

into a wet muddy patch - not surprising given 90% of the course was in this condition - it

knocked the stuffing out of me for a few minutes, but nothing more serious than that. I had my

new Salomon's on, but it was a surprise to see many folks with road running shoes on - this

was not a course for road running shoes - I'm sure I wasn't the only one to take a dive.

As usual, the race gets a great write up on the Runners World website.. It is well organised,

well marshalled, and well stocked with food / drink etc during and at the end of the race.. For

anyone wanting a tough "pre London" run, I would recommend it, but only if you are ok with

off-road events.

Summary : A tough finish to the week, and no surprise to see the weight come down after

Sundays run (it's Tuesday now, and I'm slowly getting over the mental scars from Sundays

race, looking at the positive aspects - my time was bloody good in those conditions). I have,

however, decided to have an attempt at eating a more balanced / healthy diet (no, this doesn't

mean I need a chip on both shoulders !!). More fruit and less chocolate biscuits - well, that's

after I consume my current stock levels, which may take some weeks.. I'm trying to rid myself

of the pot belly and man boobs that I am now the custodian of - whether my new regime

extends itself to curtailing my alcohol intake remains to be seen..

The answer to the quiz was "MONTY" - well done to anyone who got the answer, but didn't

have the pair required or sizeable enough to place an answer on the HRC Forum.

I've yet to decide on next method to keep you entertained..

dg

Saffron Walden Cross Country - 28th February 2010

Race Length: ~4.41 miles (cross country)

Course Best: 34.09 (7.45 min/mile) in January 2008

Outcome: 32.46 (7.32 min/mile)

7:03 8:01 7:15 7:32 2:32 - for 0.41 miles)

Nemesis Score: 1 - 1

I was not really up for this one, and who can blame me considering the weather! Raining heavily all week with only a small respite on Friday/Saturday afternoon. Conditions on the day were rain, windy and cold.  The previous day I should have run a simulated half marathon, but the excesses and lateness of the Awards dinner had taken its toll. Couple this with a lot of running around and house buying worries, I was not in the mood for my Saturday run. At least this meant I was rested.  Fortunately the terrain of the Saffron course contains more road than the others, plus a large strech of flinty track. The soil is less clay that an at Ware/Harlow/Stortford so even though it was wet it did not clag all round my shoes.  Infact they were almost clean at the end!

So on to the race...

Well I set off comfortably as the last time I ran this course in 2008 I went off hell for leather and died on the long climb (~1 mile) after the first short loop. I tucked in behind nemesis #1 tracking them down the lane, dodging the large puddles (pointless apart from the risk of turning an ankle in a hole) to the first ford. Now we had been warned that the 2 fords were 'ankle deep' and 'knee deep' We were not told that they were infact 'knee deep' then 'waist' deep, more raging torrents and bliddy freezing!  I kept my feet but others did not.

Now slightly ahead of nemesis #1, the climb up the flinty track started, under the motorway then further uphill on a track that was 4x4 rutted with water pouring down the hill.  Given we were heading in to the wind/ran up hill and I burnt out last time, I tucked in behind a group of Saffron Striders who provided a nice wind break.  They were slightly slower than I would have been up hill even with some holding back so nemesis #1 caught me and over took just before the top. No worries I thought, I would stretch out on the long downhill section. The trouble was, they were pulling away.

Having recovered from the hill I did now set off in pursuit and was holding the gap, back under the motorway then in to the village saw the steep steps/climb before the final run in.  I did close the gap on the climbs, but was unable to put the hammer down for the final stretch accross the field - I was holding distance rather than gaining. I turned around to check who was near me and the next runner was a comfortable distance behind and no threat. I treid one last time to get some speed, but the gap was remaining constant.  They finished a place ahead ~10-20 seconds infront.  The good news was that I comfortably did beat nemises #2 who I out sprinted to the line at Ware.

A good close to the season for me, but I have been lacking all out speed.  The next focus is the completion of marathon training and the Reading Half Marathon at the end of March.

Week 7 (15/2 - 21/2)

Weight : 12st 3.25lb

Booze : 16

Miles : 13

Stevie Wonder has just finished a concert in Japan, after the applause dies down he asks the

crowd if there's anything they'd like him to play.

Little Japanese guy shouts "Play a Jazz Chord"..

Stevie belts out a two minute solo in F minor on his piano, the crowd are in raptures.

"No, No" shouts the little feller, "Play a Jazz Chord"

Stevie sits back down and plays a three minute impromptu in A major, the crowd rocks..

The little Japanese guy shouts "No, No, I want you to play a Jazz Chord !!"

Stevie shouts back "For Christs sake, how does it go then ?"

To which the Japanese guy replies "A Jazz Chord to say I ruv you"

Tuesday : I was recovering from the 20 on Sunday, so went to the club early and did around 3

miles with the beginners group, just to ease off the legs. Nothing strenuous was the order of

the day - albeit we all got soaked.. I take my hat off to the team for going out that evening..

Thursday : Was feeling better in the legs, so did the 10 miler with the usual suspects (in the

lashing rain, again).. Felt I was pushing on, only to have Katie running away from me with

ease, looking like she wasn't even trying too hard.. I think she was only doing it to make me

feel bad for thrashing Mr Ayling at pool, then publishing the fact to all & sundry on this blog.

Ah, young love....

Summary : Weight back up, probably because I was back in Scotland for the weekend - no

training and plenty of booze - which also pushed the balance of Booze v Metrics in the wrong

(or is it right ??) direction.

My journey from Gods Country was marred by the lateness of my flight to Stansted, which

was due to the fact that Stansted had encountered nearly half a micron of snow, and had

come to a screeching halt (Note to self : Re-name Stansted to StandStill).. Jeez, you softies

down south don't know what snow is all about...

So, here is Question 1, Clue 5 :-

From the lyrics below, first letter of the band

"Beauty queen of only eighteen

She had some problems with herself

He was always there to help her

She always belonged to someone else"

Remember, it's an anagram.. Attempts to be posted on the Forum, not on the Blog..

This is the last clue... So, it's five letters in total..

Now, who's got the minerals to have a guess on the forum ??

dg

Week 6 (8/2 - 14/2)

Weight : 12st 0.25lb

Booze : 10

Miles : 31

"It takes only four men to wallpaper a house, but you have to slice them thinly."

Jo Brand

Tuesday : Tonights session was 5 x 1200's. This week I still had Roy in my sights, but, for

my sins, a re-juvenated Mr Ambrose kept overtaking me in the final stages of each rep.. It

even got to the point that he dropped his hat just as the last rep started, went back for it (and

chatted for a while, so he says) and still managed to get me on the line. Talk about taking the

p.. Just for that, I'll be arranging a hit squad for him the moment he arrives at EDI airport in

May for his Marathon weekend - it'll be the old "touch your toes" time as the rubber gloves get

snapped on for the body cavity search.

Wednesday : Didn't reckon I should ask My Ayling out again.. his quota was used up last

week and I'm unsure if he'll be allowed out before April.

Thursday : Ran to the club, covering a loop of about 3.5 miles or so, then sauntered along

with the pack covering about 3 more miles back to the Travelodge.. Was taking it easy due to

the fact I had the 20 miler due on sunday.

Sunday : 6:30am rise again this week, but it had nothing to do with it being Valentines Day.. I

needed to get some food into me early doors, as my start time for the Surrey LDWA 20 miler

nav type event would be somewhere between 8:30 and 9:00am.. As it was, I started around

8:45am (it's a rolling start anytime after 8:30am for runners).

After 50 metres, I was 3.7 seconds over my target time, so I knew I'd blown it.. Only joking.. I

ended up running the majority of the 20 miles with a guy called Andy who joined me in the first

mile, and we both finished in 3hrs 17mins. Unsure of placing, as results aren't published yet.

For Valentine's Day, I bought Carol a new bag and a belt.. The Hoover works a treat noo !!

Summary : Weight is lowest it's been this year, but prob due to the 20 on Sunday. Oh, and

my Salomons arrived, but they're half a size too small - have ordered replacements already,

but had to some laces for my old pair and used them on Sunday.. I enjoyed the Sunday run,

especially the fact I didn't wilt over the closing stages, which was a positive indicator that I

may be in reasonable nick for the Plod in 2 weeks time - at least I hope I won't be in complete

rag order over the last few miles.

I've now been the last 6 months living in various Travelodges in the Harlow area (Mon - Fri) and

it's really beginning to wear me down.. Cost wise it's excellent, but it's just so impersonal and

I seem to spend a lot of my time packing my bag / unpacking my bag.. I'm in the North Weald

one for the next 6 weeks, and it's in the middle of bloody nowhere.. I'm so bored with the set

up now, that I've started playing room bingo.. the objective is to try and get 3 rooms directly

above one another (eg 103, 203, 303), or "connect 4", which is four rooms in a row on the

same floor.. I haven't yet expanded my childish game to "four corner" rooms, but I'm sure

that'll come.. Does that explain how bored I am ?? Anyway, enough of my rant - it's not been

a good day for a Monday

So, here is Question 1, Clue 4 :-

From the lyrics below, first letter of the band

"When I passed you in the doorway

Well You took me with a glance

I should have took that last bus home

But I asked you for a dance"

Remember, it's an anagram.. Attempts to be posted on the Forum, not on the Blog..

If you can't get it now, I'm giving up..

dg

Bishops Stortford Cross Country - 14th February 2010

Race Length: ~4.78 miles (cross country)

Course Best: 35.30 (7.26 min/mile) in December 2007

Outcome: 36.07 (7.33 min/mile)

Splits: 6:49 7:37 7:12 7:36 (6:19 - for 0.78 miles)

Nemisis Score (I beat - beat me): 1 - 2

Just a shortish blog that I hope will not sound too much like an excuse list!

I went in to todays race having done A LOT of milage this week. Coming off the back of Great Bentley Half, I ran the following:

 Tuesday: to beginners, beginners, speedwork (cruise intervals only), to train station, up hill home.

Wednesday: to track, track session (including 1.6 Km warm up, 4 x 1 Km, 800m warm down)

Thursday: 17.1 miles broken up in to a 6.2 and 10.9 mile sections by ~20 minutes.

I had switched my long run around to allow for the 8 houses Vicky and I were looking at on Saturday. Normally I would have done my 18 mile long run on Saturday (bu at the slow end of my training range), accepting that my performance today would be compromised. However, the Thursday swap meant that I could be rested for today effectively making it a fast tempo run/race (i.e. what Thursday would have been). As it turned out, I was still pretty knackered. I set off OK, but by mile 2 had got a slight stitch. Although it went reasonably quickly, I never really recovered from it and it was a case of hanging on from half way. Come the final muddy incline my legs were shot - thank god I did not have to go for a sprint finish!

I finished 37th in 36.07, slower than 2 years ago. However, it should be noted that that year was cold/crisp so the underfoot conditions were not as muddy. 

I got beaten by some of the runners that I finished infront of at Great Bentley last week, one of whom sailed past me at 2 miles as if I was standing still. I must remember that todays result is not the focus of my current training schedule. This was a good strength/lactate threshold building run that is setting me towards my half and marathon goals for the year.

I will be introducing a new concept in this blog (but one I have always maintained in my head) - the running nemesis.

This concept is well described by an excellent book called "The looniness of a Long Distance Runner." Here the author describes them as:

 "that person you identify in a race that you want to beat at all costs."

Quite often your nemises starts off as a random person in a race that you have never met before. A classic example was the runner in a 10K midweek league last year that I knew I was going to the line with at 4K. Racing him to the line became the whole race focus. (I did beat him BTW!). Such a runner can become a more regular nemisis if you see them at more races. More often than not, your running nemesis is usually a club mate (or a runner from another club) that you race against on a regualr basis. Since you are always end up running along side or finishing close to them etc. these are the people you want to beat. If the nemisis is a woman, then all the better - male pride is of course at stake!

So who are these nemeses you ask? Well the thing is, only I know who they are and they can change. For example, I did have one nemisis who has now got a lot faster than me. As I no longer have a chance of getting near them, they no longer hold this honour.

So, who are my current nemeses? Well, at Great Bentley, there were 5 and I beat 4. The one I did not beat has now been promoted to non nemisis status and it is not DA) Today, there were 3 nemeses participating and I beat only 1.

Answers on a post card...

Week 5 (1/2 - 7/2)

Weight : 12st 4.50lb

Booze : 10

Miles : 20

"There are two things in life I like hard, and one of them is eggs." Mae West

Tuesday : Tonights session was 10 x 400's with 1 min recoveries. I was feeling better than

last week, so was actually putting in an effort on these reps.. So much so, that I managed to

keep up with Roy, which must be a first for me. Thinking I was doing well was short lived as I

realised that Roy must be in his late fifties, and I'm breathing out my @ss trying to keep up

with him. Oh, and I received a slap from Karen for mentioning her boots last week, so I

promise not to mention her boots again, unless, of course, she wears them at the next HRC

Thursday pub night..

Wednesday : A certain Mr Dave Ayling was allowed out to play tonight, so we went to the pub

to watch footie, shoot pool, drink beer and chat up the Essex local talent.. ok ok ok... We

managed three out of the four.. We body swerved the last one - there were two stereotypical

Essex birds who sat a couple of tables away from us, but, to be honest - I was scared of

them.. Judging purely on their size, I would say they were no stranger to a large plate of chips

in their time. Oh, and I really should mention the result of the pool.. 4 - 0 in favour of your

author.. Phrases such as "lambs to the slaughter" come to mind..

Thursday : Tonights run was about 7 miles but the important news happened before the run.

As I walked into the HRC meeting area, I was immediately ridiculed by one of my fellow

runners about my appearance.. The phrase containing the words pot, kettle and black sprang

to mind, but I refused to be drawn into a childish slanging match - I merely pointed out that I,

as proud author of the blog, would look forward to their inclusion in this weeks gripping

episode.. To protect the innocent, let's call the offender Matt. I asked Matt for his predicted

time for the upcoming Bentley Half - "As close to 1:30 as I can get" he confidently claimed..

My prediction was 1:50 !! Let's just say he was a lot closer to my prediction than his own, and

will be reminded of that (several times) in the coming weeks.. So, fellow readers.. Be very

wary of the power of the blog.. No one is safe..

Sunday : 6:30am rise, to start setting the Hash at 8am.. Finished by 10:30.. No one got lost,

but the field was spread out a bit, meaning there were too few circles to gather them all round

again.. Probably covered about 8 miles all told..

Summary : Mediocre week.. Nothing of great note to report.. Still eating all the usual

unhealthy cr@p.. Weight back up from previous week.. Lacing system split on my Salomon

Speed Cross, so new pair ordered online, should get them just in time to do next 20 mile off

road navigation event this coming Sunday, which also happens to be Valentines Day.. I'm

sure after 3.5 - 4 hours of running through the Hampshire / Surrey mud, I'll be in tip top

condition to perform any duties required of me on this romantic day

So, here is Question 1, Clue 3 :-

From the lyrics below, last letter of first word in the title

"And it's whispered that soon

If we all call the tune

Then the piper will lead us to reason "

Remember, it's an anagram.. Attempts to be posted on the Forum, not on the Blog..

dg

Great Bentley Half Marathon - 7th February 2010

Race Length: Half Marathon

Course Best: 1:32.08 (7.02 min/mile) in February 2009

 PB: 1:30.12 (6.53 min/mile) at Reading half Marathon in March 2009

Target Time: 1:29.59 (6:52 min/mile)

 Outcome: 1:28.30 (6.45min/mile)

Splits: 6:30 6:45 6:44 6:43 6:48 6:45 6:46 6:51 6:49 6:38 6:47 6:45 6:54 0.37

Nemesis score (Beat vs beat me): 4 - 1

There is only one thing wrong with the Great Bentley Half Marathon; is it too early in the season to get the maximum benefit from the near flat course! The race itself is well organised and fast unless the wind gets you on some of the exposed parts.

My race preparation had been far from perfect. I have had a lot going on since Christmas with my wife expecting our first child and us both looking for a new house/selling ours. All this has meant that I have had to move around runs and skip the odd few. Tempo runs that I have always found essential to a good half time were seriously lacking. Then in the final week I was informed I was going to be redundant - not good. I decided to direct my anger and frustration in to doing well.

The conditions on the day were pretty good, cold and misty, but no wind. Wind at Great Bentley can seriously damage your time! I started just behind two Saffron Striders ladies also aiming for sub 1:30 (and London Marathon championship start). I hoped to be up with a previous clubmate nemesis and an interweb runner, but they would probably be too fast. Beating the striders, a couple of clubmates and the 1:30 was the order of the day.

Miles 1-2 (6:30, 6:45)

I set my shop by going out pretty hard. I was running alongside one of the Saffron Striders (FT) going for the sub 1:30. She almost got me and the time at St Neots in November. Concerned at the initial pace, I slowed down a little for the second mile and some runners who started further back started to pass. My plan was for a "safe" 1:30, not to blow it by going off too fast and fading.

Miles 3-4 (6:44, 6.43)

I had got in to a rhythm now and at what felt like a good race speed (although faster than intened). Mile 2-3 saw a slight incline that felt pretty easy and I felt on track. FT and I were still swapping places running within 5m, but I went ahead on the approach to the village at ~3 miles where Vicky was waiting in a ditch with the camera. (good camera angle...)

Miles 5-7 (6:48, 6:45 6:46) 10k ~41.23

These miles are slightly downhill, but I had slowed a bit. I was still running well, but the other Saffron Strider (FH) had appeared behind after a slower start. I was surprised that clubmate (AF) had not not appeared on my shoulder yet. I ran the first 10K in ~41.23 - probably my 4th fastest 10K time ever and way faster than the Ely last December. I felt in control.

Miles 8-9 (6:51 6:49)

This is the toughest part of the course as it goes in to the wind and goes over what is the biggest 'hill' - a bridge over road. This would make or break my race. If I was able to hold 1:30 pace here and in to the return for home, I would be OK. I had now pulled away from the Striders.

Miles 10-11 (6:38 6:47) 10 miles ~1:07

The 10 mile marker is a big boost for me in a half, especially if my PB is on - only 5K to go with just 22 minutes of pain remaining. I was feeling very good and realed in a clubmate (JJ) with a 6:38. I was very concious that I was absolutely on the limit and things could go wrong very quickly. The approach to mile 11, saw me overtake another clubmate (AT). The 10 mile split of ~1:07 was a PB.

Mile 12 (6:45)

Mentally this mile was hard. I was running along with a Harwich runner who pulled me along, but despite a slight downhill gradient, it was not easy and I was tiring quickly. I spotted infront a runner that I thought was the interwen runner I wanted to beat. Spurred on with a new target I pressed on. It later turned out not to be them (2 mins further on) and I never caught them anyway.

Mile 13-13.1 (6:54 0.37)

The 13th mile sees one final test, a short bridge over the railway (steep by Great Bentley standards). Last year I was reeling from it and did not recover until near the end. This time I recovered my cadence and pace pretty quickly, but had slowed enough for AT to close on me. I was running in with a MV45 runner and as we hit the grass at the 13 mile marker the sprint was on. I kicked - he kicked. I kicked - no response. I focussed on the line, but sensed he was having one last go as he came along side. One last kick from me and I beat him to the line - I love a good head to head at the end (especially if I win!).

In all, I could not have run this any better! I finished elated with my sub 1:30, and by some way taking some 1.42 off my PB. AT and JJ finished not far behind, then came FT and FH. Both had had got inside the 1:30 and were shrieking with delight!

Sharing this moment of elation, having my pregnant wife supporting on the run, and the celebrations of some of our clubmates for whom this was their first half marathon wiped away all my thoughts about impending doom at work. Shared experiences in running are just the best, whether it be the fun of racing with clubmates, enjoying friendly rivalries between clubs/individuals or simply sharing in people's sheer elation of what they have just achieved. My life has changed a lot this year - both good and bad. Running for me is a big part of my life and I am especially looking forward to running with my wife pushing our first child in the baby jogger in the not too distant future.

Week 4 (25/1 - 31/1)

Weight : 12st 2.50lb

Booze : 10

Miles : 16

"Apparently, one in five people in the world are Chinese. And there are five people in my

family, so it must be one of them. It’s either my mum or my dad. Or my older brother, Colin.

Or my younger brother, Ho-Cha-Cho. But I think its Colin." Tommy Cooper

Tuesday : Somehow I contrived to mis-understand the instructions for the speed session

planned for this evening. I thought the session was 5 x 1600M reps, with 3 mins recovery

between each. My legs were pretty weary from the 20 miler, so I reckoned I wouldn't be 100%

full blast, so settled in gradually on the 1st rep. For the 2nd rep, I tried to keep up with Dave A

and Sharon, but they ran away from me in the closing stages.. On the 3rd rep, I kept up with

them until the last 100metres where they both broke into a sprint and I thought "bugger that,

there's still 2 more reps to complete".. However, folks started jogging off in different directions

at the end of this one - this is when I found out there were only 3 reps, not the 5 reps that

were in my mind. Would it really have made any difference to me ? Probably not.. As I said,

my legs were tired and it appeared my brain was also tired. Warm up and cool down probably

amounts to 5 miles or so..

Thursday : Bimbled my way around about 5 miles in a leisurely stroll with the club.. I'm not

really taking this running lark too seriously at times, am I ?? Still, the "early back to the club"

move allowed me to get to the pub quickly for the monthly HRC social gathering at the local

drinking den.. A respectable attendance this month but, for those who failed to appear, I'd like

to say you missed "Karen's boots" !! I wouldn't want to explain further (you had to be there). I

will attempt to find out when / if she will wear them again on our club social night - watch this

space..

Sunday : Hash run around Bramley, probably about 6 miles or so. Decent run in for last mile

with "Tea Cosy" who picked up the pace somewhat. I have to set next weeks Hash run

around Tilford - it's my first one, so I may lose some folks - apologies in advance.

Summary : It turns out I was 5th equal in last weeks 20 miler in 3:34.. There was around 50

finishers around 5hrs and below (winner was 3:07), with another 80 or so above 5 hrs, but they

would probably be mainly walkers as opposed to runners.

I've seen a cracking event for April in the Brecons.. 25 miles with around 6800ft of ascent

overall.. think I may just put this one into my calendar as hill training for SLMM.

So, here is Question 1, Clue 2 :-

From the lyrics below, who wrote the original ? (last letter of surname of artist)

"Roy Orbison singing for the lonely

Hey that's me and I want you only

Don't turn me home again

I just can't face myself alone again"

Remember, it's an anagram.. Attempts to be posted on the Forum, not on the Blog..

dg