The Nightmare On Boggarts Hole Clough

It was an, almost, unique weekend for me, on the rare occasions where I’ve raced on both days the shorter Saturday race has helped me to a good race on Sunday. However, just because it’s happened on those rare occasions, I don’t go out of my way to seek double race weekends. There has to be a compromise somewhere and I do try to put family first, sometimes. Having said that, my relationship with Carole has blossomed to the point that she no longer gets frustrated when I focus my whole day on a race. And it’s a change I’ve taken complete advantage of by choosing to race just about every weekend this winter. She has developed an understanding of my desire to race and is starting to incorporate herself into my race weekends rather than be opposed to them. She’s even starting to enjoy standing around in mud for 40 minutes whilst I slog my way around a cross country course, now that’s true love. Or is it? I receive a post from one of my Pennington Flash pals, Shelle Bradley, who stated that her husband had run a race alongside another lady but, instead of going through the finish line with the other lady, he had turned round and gone back for Shelle and shared her finishing time. Now if that isn’t true love I don’t know what is, but no matter how much I love Carole, there is no way I’m ever going to share her finishing time.

I hadn’t originally planned to race both days, I had thought the cross country race was on Saturday, luckily one of my Salford team mates reminded me the race was on Sunday. So this prompted the idea to go to the Congleton parkrun, on Saturday, after all it was time Carole ran it. I’d also persuaded one of my clients, Katy, to go along. I’ve always thought that Katy and Ray were about the same standard, now was a chance that I would be proven correct as Ray and Sharon were also planning to go along.

The week prior had been pretty dismal, weather wise, this, combined with the fact I had a busy gym week with clients, led me to do my quality sessions on the treadmill. It was great for getting my legs turning over faster as, despite warm ups, warm downs and recoveries between reps, I was comfortably running 10k in 35 minutes. But the down side is that treadmills make my calf muscles tighten and no matter how much I stretched or rolled them they were still a little tight on the Saturday morning, still it was only a parkrun, not that important, until Malcolm Fowler turned up!

I hadn’t wanted a hard run but there was no way I was going to let Malcolm get the better of me again. But it wasn’t Malcolm I had to worry about today as he damaged his hamstring somewhere around the course, I wasn’t aware at the time I just kept pushing to the finish as I knew Malcolm would pounce if I slowed and offered any sign of weakness. But the run was won by Tom Bush, another local rival. He and his wife, Olivia, just seemed to have a bit more pace than me, on the day, as I finished in 3^rd place.

Carole and Sharon both had good runs but as I jogged around after the finish I saw Ray and Katy coming towards the finish, neck and neck. My theory proved I was intrigued as to who would come in first, and then Katy kicked. With only 2 seconds between them I’m looking forward to lots more inter-client showdowns.

So Sunday and Boggarts Hole Clough was the setting for the Manchester Area Cross Country League. I’ve never been there before but I guessed it would be a tough course. Still it’s all good strengthening work for me. On arrival I started checking out the course but when it got a bit muddy I decided it could wait until the first lap. As I walked back to where all the athletes congregated I bumped into James Jackson, James and I competed against each other on many occasions in the Surrey League, back when we were youngsters, when James moved up North he joined Salford Harrriers, but he hasn’t run for them for some time. Looks like he’s rekindling his competitive spirit and thinking about getting back into the Masters running scene. It’ll be some team with my old rivals from London, James and Paul Simons, plus the current crop of talented oldies and the addition of my mate Rob Tudor. So look out for Salford.

Just before the start of the race I went for a short jog and ended up getting my left leg entangled in a bramble, as the bramble untangled itself it ripped some interesting patterns into my skin, brilliant 4 minutes to the start and I’ve got blood oozing out of my lower leg. This reminded me of my comeback race, three years ago, I was just heading to the start line of the National Cross Country Champs when some idiot ran his spikes down the back of my leg.

Then we were off and I was immediately swamped by a horde of faster starting runners. The first part of the course was winding through boggy grassland and I was caught in a big huddle of runners, having my pace dictated to me. I could see Graham MacNeil up ahead and about to pull a big gap on me, but I figured that three laps would pull me through the field. The 2^nd part of the course was through wooded trails, and this is where I got caught out. The trail was so narrow and twisty and yet covered in thick sticky mud, with tree trunks running through it. I was in danger of having my shoes sucked. This was real hell for me, I really struggled through this patch and it even stopped me dead at one point. Back to the first part of the course and I managed to get into my stride, the field having elongated. I was passing people all the way round here but dreading the muddy patch I now knew was coming. Second time around, although bad, I managed to navigate the tricky muddy part by adapting my style to that more akin to a ballerina (I don’t have the most attractive running style at the best of times but I was grateful Sid Sacks wasn’t here taking photos of me. Then it was onto the 3^rd lap and, although my legs were no feeling tired from all the races, training and ballet practice, I was still picking people off. As I navigated the mud this time round I remember thinking how horrible this was, I may not be a star cross country runner but I do enjoy it, however, frankly, this is one course I could never grow to love. I pushed hard towards the finish but had nothing left to sprint with at the end.

Despite what I thought was a bad run, I finished in my highest position in the league, 27^th and 2^nd M45. This is probably because loads of people didn’t turn up, having raced Boggarts Hole Clough before. I’m currently lying 2^nd overall in the M45 section. No chance of winning that as Rob Downs has won all the fixtures, but I do have a chance to slip down, the scoring is based on your best 3 races so I’m sure the likes of Ian Wetherall, Malcolm Fowler and Dave Lockett will have a say in that, they haven’t finished 3 races yet so the last race is crucial. With Dave missing out today it also gave me maximum points in the Salford Harriers cross country Masters champs. So I do have a chance to win that competition after all, but I’ll have to beat Dave to do so. Although I genuinely hated the course at the time, and probably for a couple of days after that’s actually the sort of thing that will make me turn up again, I can’t have a cross country course be the master of me, I have to master the cross country course. I’m not saying I’m in a hurry to return and I’m not promising I will be back, but don’t rule me out.

This week’s been quite interesting. On Monday I was interviewed by a journalist who is writing an article on older runners, for Runners World. I don’t know when it’s coming out, nor how much of what I said will make the final article. But it was an interesting chat. The other big event of this week is my birthday, today. And what treat did I line myself up with….a double fartlek, Katy in the morning and Ray in the evening. Thanks to everybody who has wished me a happy birthday and don’t let the cold snap get you down.

Written by Roger Alsop

www.rogeralsop.co.uk

A Weekend of Two Races

This weekend I did a couple of things a little different to what I normally do on a weekend. Firstly, I raced both Saturday and Sunday. This is something I’ve only done twice before. Mind you it wasn’t the same as racing both races flat out as the 2^nd thing was that I paced a race. I’ve never, officially, paced a race before, though I was once asked if I would like to pace a group of runners in the Edinburgh 10k, I had to turn it down as I was working that day, so this was going to be a unique experience for me.

So as the title suggests, lets separate this blog into two parts and concentrate on Saturday first. On Saturday Salford were taking part in the 3^rd race of the Manchester Area Cross Country League. I’d run the first one, finishing 39^th and 5^th M45, but missed the second one due to my training trip to Spain. This weekend we were racing in Wythenshawe Park, a place I’ve not visited before. Heading off to the venue I was fairly confident that it would be less muddy than the Heaton Park course, but this illusion was quickly dismissed as I checked out the course, skipping through muddy sections followed by sections of waterlogged grass. There was also a stream crossing, I ‘m wary of stream crossings they always offer an opportunity for a catastrophe to occur. Despite the conditions, which were definitely not to my personal preference, I was feeling oddly confident. I’d perked up as the week progressed and was keen to make a more robust effort in this race than at Heaton Park.

Unfortunately, in the preceding Ladies race one of our Ladies had come a cropper at the stream crossing and had broken her wrist. But I didn’t let this get to me, when I’d surveyed the course I’d leapt over the stream like a gazelle and landed sure footedly. I lined up for the race, right on the front line, but there was no countdown, just the noise of the starter. I was caught mid jiggle (if you don’t know what that means, watch the video) and quickly swamped by a mass of athletes as we headed out on the short lap. I got into my stride and started picking my way through the field, I could see Graham MacNeil and Dave Lockett up ahead of me, both rivals for ‘old man of the week’. And then before I knew it there was a pile up as a group of runners went too wide and hit the tape. I’m sure one went a over t and I could see that Dave had been affected slightly. My poor start meant I had time to adjust my line to avoid becoming embroiled in that. Dave was quickly into his running and pulling away from me at a rapid rate. As I watched him vanish into the distance I waved goodbye to any chance of catching him in the Salford veterans standings for this year’s cross country championships. So I switched all my attention on Graham, it was time to win the battle of the ‘redheads going slightly white’.

As we continued on this first lap I seemed to be matching Graham but not making any headway on the distance between him and me. I was finding it tough as I slipped and slid around parts of the course, there was very little of it that was firm, but I kept my focus on Graham all the same. Despite the slipping and sliding I was making my way through the field and managed to pass my team mate Billy MaCartney on the way to the crowd area. Coming round the encircled crowd was a real fillip, hearing all the Salford mob, and even some of the Vale Royal mob, cheer me on is always uplifting and I seemed to find my stride again. As I crossed the start line, for the start of the first of the two larger laps, somebody shouted I was in 40^th position. Not bad I thought and quickly passed team mate Howard Mead to equal my position from the first match. Now I was on a MacNeil mission, can’t have him beating me, he’s over 50. Not only that but there were 3 Wilmslow runners, who all looked like they were masters, lined up ahead of me. They’re a strong masters club so I couldn’t afford to let all 3 finish ahead of me.

This was the lap we encountered the stream for the first time but I picked my spot and landed perfectly and up the other side without a hitch, just as another Wilmslow athlete came past me. I latched onto him and it was a good move as he dragged me round past his team mates and I’d got the better of Graham at last. I felt good but, hang on a minute, wasn’t that Dave up ahead. Still with a gap but it now seemed achievable, especially as I had this Wilmslow youngster helping with my pacing. Back round to the crowd and more cheering, I was still with the Wilmslow guy and Dave was getting closer. A few hundred metres later I’d pushed for it, seeing Dave up close I’d made my move to pass him, uttering some encouragement as I passed, after all he is a team mate. I also seemed to drop the Wilmslow guy but just before the stream crossing he’d gone back past me.

As we came to the stream the Wilmslow guy leapt and was away. My attempt was a little less graceful as I jumped like a buffalo shot mid flight by Bill Cody. I landed with my right foot ankle deep in mud and as I tried to move forward I fell forward smothering my knuckles in mud. By the time I scrambled back up the Wilmslow guy was long gone and I had a group of runners, including Dave, hot on my tail. I got back into my stride and pushed for home. Entering the woods I took a sneak back to see where Dave was and nearly missed the turn, but once out of the woods it was plain sailing, although I did have a fast finishing Tom Bush hunting me down. I finished 29^th, 3^rd M45, and my win over Dave gives me a fighting chance in the Salford champs.

All in all I felt I ran well, the two M45s to finish ahead of me were over a minute clear of me but that doesn’t actually concern me as much as you’d think it would. I know there’s a lot more to come and the cross country is just a stepping stone for me. My victory over Dave was fortunate, I don’t think he was at his best on the day, but it does give me a little hope for the rest of this championship year. As a team we’d done well, but we can do better. Home for a shower, my kit was straight into the washing machine and it took me 20 minutes to get all the mud off my legs.   

It had been a reasonably mild day but overnight the temperatures dropped, far from perfect for an early morning start on Sunday. Sunday was the day I was due to pace Lee Riley to his 6^th world record as he tried to duck under 46:04 in the Wrexham 10k (carrying his 40lb pack). I was to be at Lee’s for 8:30 but as I scraped the ice off my windscreen and stretched my aching legs I wondered if I’d be any use to Lee at all and wouldn’t it be more sensible to go back to a warm bed. Still a commitment is a commitment and I never let anyone down. So I set off through the icy back lanes and arrived at Lee’s in plenty of time. The rest of the team were already there; Jacqui (designated driver, sandwich maker, holder of the scales and Lee’s publicist) and Llorenc Sales Ferre (a young Spanish athlete from Stoke AC who would act as 2^nd pacemaker and cameraman).

Off we headed for Wrexham, but as we drew close the sky turned darker and there were occasional showers. A quick circuit of the course, in the car, showed it was relatively flat, a bit narrow in places but a good surface, however there was one bit still affected by the flood that had occurred the previous week, giving us a big puddle to traverse with muddy patches just after it.

Back to the club house we went through all the admin of setting a world record, weighing, photographing and the witnessing of everything by officials from the club. I have to say the race officials were very helpful and willingly gave up their time during a period that was very busy for them. I’d worked out all the k splits for our attempt, based on beating 43 minutes (Lee’s goal) but also what it would take to beat 46 minutes, which was all we really needed to do, but there were no k markers, only mile markers. Still 7 minute mile pace would give us 43:something so that was all we needed to achieve.

And then it was time to head to the start. A minor issue as we struggled to get Lee’s pack as tight as possible but we got there in the end. The organisers had allowed us some space at the start, which was much appreciated but as the race set off we did find it difficult to settle into position for the first mile as it was quite congested. We didn’t panic and settled into a pace which seemed quite comfortable and yet fast enough. I’ll point out here that I didn’t use a garmin, I like to run how I feel and I’ve worked with Lee for some time now, gaining a good understanding of how he’s running. I knew he’d gone off too quickly during his 5k record, only a few weeks ago, and suffered for it towards the end, but I was feeling confident Lee could handle this pace. Still even I was a bit surprised when we went through the first mile marker in 6:19.

Oh well no point in worrying about that now, I checked how Lee felt, he said he was good. We still had a good way to go but we settled down, I put the faster first mile down to having to accelerate as we passed a number of people who had gone off too fast. I felt the 2^nd mile was slower and more consistently paced, and it was, 6:21. Wow, we were 1 minute 20 ahead of a schedule that would see us smash the official world record, so we had plenty in hand. Still if Lee felt good lets keep it up. At this point Lee was thinking sub 40 but I told him to wait until 4 miles before considering that, I felt if we pushed too hard now we would lose it all in the last two miles.

Lee did feel good but that 3^rd mile was slower at 6:46. Still not complaining it was still faster than our schedule. At all these mile markers Llorenc would sprint forward to the marker and film Lee and myself crossing the line, he’d then get me to shout the time into the video recorder. There was no marker for 5k, which was a bit of a shame, but I’m confident we were close to Lee’s world record time for that distance, and I wasn’t worried we were going too fast. Lee was looking good, sure it was hurting and there were signs of fatigue but I could see that Lee was on for this, he had his race face on.

During the next mile we passed through the puddle and the muddy patches but still Lee forged on and although slowing, slightly, it was still a sub 7 min mile. I can’t recall exactly what the time was for this mile, I was too busy providing motivational pep talks to Lee to let it sink in. However, with just over two miles to go we were around two minutes ahead of schedule.

The 5^th mile proved a tough one, Lee went outside of the schedule, 7:05, but we still had plenty in reserve on our schedule and then a further 2 minutes and more on the official world record, so we could afford this. Lee was looking tired, I could see that he was working hard to maintain pace and I was a little worried that he could run out of steam, but this wasn’t a marathon and, although I don’t know how it must feel to be carrying that weight around, surely we couldn’t drop more than 3 minutes in the next mile and a bit. Even so I wasn’t going to chance it, I gave Lee every bit of motivation I could, all the stuff I know that works for me when times are tough.

Lee rallied, we reached the 6 mile point with a 7:01, surely we couldn’t fail now. I urged him on over those final 346 metres, making sure it was a sustained effort rather than an all out kick too early. As we reached the line Llorence and I drifted to the side, we didn’t want to get in the way of the timekeepers or mess up other runners times and we certainly didn’t want a post 41 minute 10k time attributed to our CV’s (at least not yet), but we heard the officials shout out 41:24 as Lee passed the line. A fantastic New World Record, breaking the previous one by 4 minutes and 40 seconds. That’s Lee’s 6^th different world record distance, I haven’t kept count of how many he’s actually taken, he’s broken his own time on occasions, but of course he still holds all 6 distances at the same time (400m, 1 mile, 5000m, 10k, Half Marathon, Marathon).

Apart from the time I paced Lee, in a time trial, to equal the mile world record, which he subsequently broke, this was my first time pacing Lee to a new world record. I have to say it felt good to be a part of it, I’ve been working with Lee on these records for about two years now and we’ve become quite close. It means a lot to me to see Lee achieving each one, though usually I’m away when he does them, so it was particularly good to be a part of this record attempt. We went through all the post race weighing and officialdom, once again thanks to the officials for their assistance and then it was off to consider what next!

The video will be edited and Lee will be posting it on youtube, along with those of Lee’s achievements that are already there. Plus the Wrexham 10k organisers can boast that it had a world record set on their course.     

Written by Roger Alsop

www.rogeralsop.co.uk

Salford Silvers Take Gold

If you’re into your omens then this weekend was looking good for my chances of picking up another British championship medal; the event was a relay and relays bring out the best in me, it was taking place in Derby where I have always run well and every club I’ve been a member of has won a national championship during my time there. But getting back to reality; I have been running well in the lead up to this race, I did some very specific training for this event during my week in Spain and I had a very solid team of Salford Harriers around me, who all seemed to be as keen as me. Looking on the less positive aspects; Leicester seem to have made the M45 category their own so were obviously going to be strong on the day, I was expecting Thames Hare and Hounds to enter and have strong teams too and, as I mentioned last week, I’d injured my lower back and it was inhibiting my ability to run during the week.

We had entered strong teams in all sections; M35, M45, M55 and M65 plus an M35 B team consisting of those who didn’t quite make it from the various other teams. We were keyed up and we meant business. There was even a mini bus bringing the majority of the team down, so team bonding was bound to be a plus on the way to the race.

But lets go back a few days: It was Monday morning when my back went into a spasm. It wasn’t that painful until I went to bed, then the inactivity meant every movement, during the night, was agony. The next morning I looked over my training diaries for the previous two occasions my back had gone into spasm and it wasn’t looking good, one showed I had to take a week off before I could start running again and the other, that I had to take two weeks. I pondered over letting the Manager know but thought I’d leave it a couple of days. The spasm hadn’t felt as bad as either previous occasion so I hedged my bets and got to work on some mobilisation work and kettlebells. By Wednesday I was running again, albeit a very slow 3 mile jog. I’d had to try as I was due to train with Lee Riley on Thursday. I made the training with Lee, we were running mile reps at just under 7 minute mile pace, a lot quicker than the previous day but a lot slower than I’d need on Saturday. Admittedly the last 2 minutes of the last rep was run under 6 minute mile pace but it didn’t give me any real indication of how I would be on Saturday, however I came through it ok, though still in a little pain. Friday was a rest day, apart from continuation of the mobilisation exercises.

Come Saturday I felt a lot better so there was no question of not being able to run so we set off, myself, Carole and my mum and dad, for Derby. I hear so many people, who’s parents died before their children made their mark, saying I wish they’d been around to see my success, so I’ve made a habit of karting my parents around various parts of the country to watch me run in National competitions, whether they wanted to go or not, in the hope that they would see me being successful. And I feel I’ve fulfilled my duty of making my parents proud of me.

Over the years I’ve done many big relay events for Belgrave, Herne Hill, Edinburgh and now Salford. 9 times out of 10 the team announced on Monday becomes a totally different team by the Saturday, this must’ve been number 10 as the team lining up on the day was exactly as announced on Monday; Deegan, Birkett, Crewe, Alsop and Lockett. So I was feeling pretty confident. Leicester were there and had a strong team, but I was disappointed that Thames Hare were a no show.

Before the race I jogged around the course with Mike Deegan, though as always in these situations the jog increases in pace throughout and we were busy chatting about the things that runners chat about so I had to go around again on my own to get a good picture of the course in my head. It was a good course, one to suit me. Mostly flat, just a couple of small rises, mostly firm going, just one bad soggy patch and a few soggy areas, it was well marked and was interesting, featuring the grass area close to the track, on two levels, and a short loop through the woods.

The first race was for ladies and really old men and this was our first chance to get in the medals. We were always in the hunt and led the O65 event briefly before having to settle for silver behind a strong Bingley squad.

Now it was time for the youngsters, a race featuring the M35, M45 and M55 teams. Our first leg runner, in the M45 team, should by rights have been in the M55 team but he’s so good we needed his talent to have any chance of winning and Mike ran an excellent leg, mixing it with the M35s and Mike Hagar. Mike brought the team home in 3^rd place, in the M45s, behind a stong starting Lincoln Wellington and Leicester, but crucially only 28 seconds behind the leaders and 26 behind Leicester. Paul Birkett was next man out and ran a time close to Mike’s, just 2 seconds down. Paul had pulled back the deficit on Lincoln Wellington to 11 seconds, however Leicester’s Gordon Lee had run the day’s fastest time, 10:16, they were now in 1^st place, 1 minute 10 seconds ahead of us.

Derek Crewe, another one who’ll soon be looking for a berth in the M55 team, was next to go. It didn’t take Derek long to take 2^nd place from Lincoln Wellington and his 11:08 pulled back 4 seconds on Leicester. It was on this leg that the Leicester runner took a slightly shorter route through the handover area, on his first lap. Whilst it was a shorter route I didn’t see the incident myself so I’m not sure if there was a gain or, in the confusion, an overall loss for Leicester, but it was a shame that such a mistake was made during a championship event.

66 seconds behind when I took over from Derek, I went off hard but my run was nearly ruined before I’d got going as a first aider walked straight across the racing line just as I reached him. I was so focussed on picking my line that I didn’t even see him until this lime green vision flashed past my peripheral vision, or rather I flashed past him. I didn’t have time to worry about what could have happened I had a Leicester vest to catch. I shot past a couple of V35 teams and just as I reached the sticky patch I heard the encouragement of the Salford supporters, this spurred me on and I shot up the hill and into the woodland. I felt I was going really fast, everything was hurting and my lungs were burning. Mike Deegan was in the woods and he told me I had gained 10 seconds, that was encouraging and it spurred me on even more, but as I left Mike I had a little reflection on what might happen if next time I saw Mike I had actually lost time. Oh well no point worrying about that now, there was a Leicester vest 56 seconds ahead of me. I finished the lap feeling tired but seeing Dave Lockett waiting in the wings for last leg gave me just the incentive I needed to keep pushing. I sped round the corner, no first aider this time, I could hear the encouragement from my family and various Salford supporters and every shout helped push me further through the pain. Next time I saw Mike he told me I had made 20 seconds on Leicester. It was not really enough and I was running out of time, I just had to hope Dave could run a blinder and Leicester ran out of steam. I wasn’t through though, coming out of the woods I put in a long sprint for home finishing gasping for air. Despite that I’d still only made up 20 seconds on Leicester.

Dave did run a blinder, running our fastest M45 leg (10:31) but Leicester didn’t run out of steam and Dave was only able to take a further 11 seconds out of them to finish in silver position, 35 seconds behind.

We’d given it our best shot, we’d shown our intention, and we’d be back for more. It was a consistent showing from the team, only 37 seconds separated the fastest man from the slowest man, but that’s what you’d expect at this level. We’d gained our first medal in this age group, in this event, finishing 4^th overall in the race. On a personal point I’ve finished the year with 1 silver and 2 bronze BMAF medals and further justified my decision to join Salford.

Our M55 team also took silver behind Staffordshire Moorlands, though if Mike Deegan had been in that race they would have won gold, which would have released Stan Curran to the M65 team where they would have won gold too. But that’s not to throw any criticism on team selection, it’s not easy to make those decisions and the teams selected were selected on making the most of our athletes on the day. So that was 3 silver medals.

The pick of the lot were the M35s who won the overall race with another consistent team performance and so were the only Salford silvers to take gold. Not a bad day, 1 gold 3 silvers, and judging by the atmosphere, morale and inter-team support, we’ll be coming back for more. Particularly as someone had the bright idea to replace the usual post race cakes with post race beer.

I will be writing up a full report on Salford’s participation in this event, which you will be able to find at www.salfordharriers.co.uk later this week.

And while we were drinking beer in Derby the other Salford Harriers were racing in the 2^nd SE Lancs league, which they won. Good day all round.

Written by Roger Alsop

www.rogeralsop.co.uk

Can You Feel It?

Different Coaches use different approaches to training their athletes, though each approach will, no doubt, be based upon a mix of study and experience. You can’t necessarily say that one approach is better than another, though it is sometimes easy to see that one approach might suit one individual better than another. During my time as a runner I’ve used the regular services of three coaches, all with different approaches but all who made a difference to my running. On top of that I’ve run sessions with other qualified coaches. Naturally I’ve picked up a lot of things that work for me but, as I’ve been self coached since 2000, I’ve also developed an approach of my own, that works well for me. This approach is nothing new or special but it’s just something that I use as a part of my training regime. It’s simply to run how you feel, e.g. not to a set pace or set heart rate measurement or any other measured method.

You’re probably reading this now and thinking, ‘what the heck is he talking about’ but let me explain further. I’m not suggesting there is anything wrong with running at a given pace or heart rate measurement, in fact these are handy methods of training and I fully support their use. However sometimes the body is tired and not able to keep to the prescribed pace or your body may be feeling great and is therefore capable of a faster pace. So I suggest that sometimes you should go out and do your run, whether this is a steady run or a repetition run, at the pace you feel like running. Currently my body is feeling tired so today I went out for a 9 mile run in Tatton Park, it’s my recovery run so I suggest it doesn’t matter how fast I run, so I pootled around at a comfortable pace, but it was still a challenging run, on another occasion I might well have run the same distance at a much faster pace, because I felt good. When I’m doing reps I run each one as hard as I feel I can, conditions, the state of my body, may dictate the distance I run in the time given but I’m giving the same % effort each time, and I don’t measure the distance I run each rep, therefore there is no chance of negativity creeping in. I do feel that sometimes I’m struggling in the run, but as long as I know I’ve put the same level of work in then that’s all that counts. I use this method with my clients, generally running alongside them to push them a little harder than they would have themselves. It’s so simple but often overlooked by runners who can be so time and distance obsessed. I’ve also used this in races, if I’m feeling confident I just went off with the leaders no matter what the pace, obviously it has led to a few disasters where I ran out of steam but it brought me to a number of personal bests and race victories that I wouldn’t have achieved had I run to a schedule. So simplistic as it sounds, don’t just dismiss it, it works for me and I’m not that shabby.

After last week’s cross country race I found this week’s training very hard. My legs felt like jelly all week. I still managed to do all the sessions, I had planned, but it was a grind trying to get the best out of my legs. Even on Saturday, when I turned up at Heaton Park for another 10k cross country, my legs felt a bit dull, and that’s a whole week on. That’s not an excuse for my performance in the race because once I started running the legs felt ok, but before the race they felt a little dull.

This week it was the Manchester Area Cross Country League, over roughly the same course as last week, oh boy another 3 times round that, well at least now I knew the way. I knew it would be a lot tougher than the previous week, with stronger teams available, so I was anticipating a fight to make the top 50. Being a nice day I managed to persuade Carole to come along, I thought the Bonnyrigg tones might just help get the best out of me. Last week I’d jogged around the course, before the race, with Simon Bruton, I felt afterwards that perhaps that had been a bit quick, normally I jog slowly before races, so this week I warmed up by taking a walk with Carole, down the first hill and back up again. I’d also changed my race day diet a little, as I felt last week I was lacking a little something when it mattered.   

First the Ladies were off. There were some impressive performances from the Salford Ladies, who set the standard by finishing 2^nd team and 5^th veterans team. In particular Hayley Kuter had a storming run to finish in 2^nd place, just a week before her Frankfurt marathon, good luck with that Hayley, I’m sure you’ll do well, but also Bev Jenkins showed that she’s still a force to be reckoned with, finishing 7^th and 1^st vet.

After that it was up to us guys to show we could match the girls. Getting ready for the off though, I was surprised not to see more of our top guys out, but it appears some of them were running half marathons the following day. And we were off, hurtling down the first hill, though I wasn’t hurtling quite as fast as a load of other people, at the first turn I found myself a long way back from the lead and getting squeezed off the best line. At this point I think I was outside of the top 50 and struggling round, not surprising as I had to take a route through some of the worst mud in order to pass people. It wasn’t until I finished the first lap that I settled down and started looking ahead at the procession of people to catch. Over the next two laps I seemed to find my cross country feet and progressed through the field gradually picking off a number of runners, including three Salford Harriers. It was a strong finish up the hill for me, holding off a crucial attack from a young Trafford runner. My progress had been steady, if a little unspectacular, at the end I was 39^th, some way and a considerable number of minutes behind the winner, Steve Vernon, who featured in my first blog when winning the National Cross Country title in 2010. There was solid scoring in the Salford team as we finished in 3^rd place, Paul Savage once again showing his mastery of tough conditions, must be the ironman in him, to come home as first Salford Harrier for the 2^nd week running. Somehow I’d managed to make the Salford scoring 6, but only 2^nd Salford M45, for the second week running being shown a clean pair of heels by Dave Lockett. I was actually 5^th M45 and 10^th M40, positions I’m not too familiar with as I’ve become accustomed to featuring in the top 3 of M45s in races. However I think this is more an indication of how strongly supported, by old men, this race was, rather than how poor I ran. Incidentally we were 2^nd veterans team.

Am I disappointed with my run? I’d be lying if I didn’t say I am a little. I’m positive I could do a lot better but I’m not despondent. I know there are a number of factors that play their part in these results and, with years of experience of how my body copes with those factors, I know I’ll come good again. As an example, in 1992 I placed 43^rd in the Surrey Cross Country Champs and six months later I ran 30 minutes for 10k, and whilst I don’t predict a 30 minute 10k next April, I’m confident I will be in good form next spring. Mind you I’m glad that’s my last cross country race for a few weeks, my body feels absolutely shattered.

There’s a club cross country championship going on throughout the season, the best 5 scores from 10 races. After two events I’m currently lying in 4^th place, but that is by virtue of having completed both races held so far. So I expect that to change as more people run more races. In the over 40’s category I’m currently lying 2^nd, after two 2^nd places, but if I’m to advance here I need to start beating Dave Lockett, no easy task.

These last couple of weeks I’ve been training with Lee Riley again, helping him in his bid to add two more world records to his growing list of achievements. We’re making good progress with consistent pacing in our training sessions, so I’m fairly confident the first will be achieved very soon.

I’ve been fascinated the series ‘Being Liverpool’ on Channel 5. I should point out that I am not a Liverpool fan, in fact I’m not even that interested in the game of football, but for a fly on the wall documentary I find it an interesting insight to how the club functions. Obviously there’s a lot more that goes on than what we’re being shown but the programme is worth a watch, particularly if you’re interested in football. There’s something about the pride of being involved with Liverpool and the passion shown by the supporters that bears a resemblance to being involved with Salford Harriers, we all want to play our part, no matter how small, in the success of this club.

On another point I was caught out this weekend by one of my Edinburgh friends. I’ve known Cath Ferry for some time and she’s a very talented runner, as well as a fine sports masseur. There was a time when I tried to persuade Cath that cross country would benefit her overall running, but Cath was having non of it. So I was rather surprised to see a facebook comment, from Cath, that she was thinking of running the East District League on Saturday. After having a chuckle at Cath’s wind up of her fellow Edinburgh AC athletes I posted my comment that the day she ran cross country would be the day I propose to Carole. The following day I heard that Cath had been Edinburgh AC’s 3^rd scorer. I suddenly felt quite ill, but not ill enough to deter me from going for a run. Luckily Carole doesn’t use facebook so I think I got away with that, she doesn’t read my blogs either. But, those of you with a romantic outlook on life, don’t despair, it will come, one day, I’m just building up to it. 

And finally I post a photo of last Saturday’s race, courtesy of Sidney Sacks, to once again prove that I only smile when I’m running, even when approaching an uphill finish.



Gotta do something about that hairstyle!



Written by Roger Alsop

www.rogeralsop.co.uk