I’ve Not Lost That Winning Feeling

No blog last week, it’s been a busy time and when I wasn’t working or training I was painting and cleaning. A week of virtually no leisure time which left me drained by the end of the week. I wasn’t even intending doing a parkrun on Saturday but Carole persuaded me as she enjoys getting up early on a Saturday morning and getting physical.

But before we get into the parkrun, some good news. Following my last blog, where I voiced my opinion on the team medal situation at the BMAF 5k, it appears they have now retrospectively added club team medals. This means Salford Harriers have once again won medals in all male categories; gold in the M35-44, M45-54 and M55-64 and bronze in the M65-74. Most importantly, for me, it means I have become a National Champion again, and also means I’ve been part of a National Championship winning team with all my clubs; Salford, Herne Hill and Edinburgh AC, with the exception of Belgrave, where I only picked up National silver. This one’s particularly pleasing as I’d only been back running for a few weeks, after my injury, and I was still having concerns about my achilles when I ran the race. But I’ve come through ok and it’s time to move forward. Mind you it could be a while before I receive my medal.

This Saturday, I could be found lingering around the start area for the Delamere parkrun, this time with my insect repellent covering my legs. I felt buoyant and reasonably confident that I’d get under 18 minutes on the course, despite the tiredness. As we waited for the start I chatted with a couple of Vale Royal athletes, Graham Miles and Steve Caldwell and I could tell that Steve was one to watch out for, he was also intending to break 18 minutes. When we set off I managed to make a faster than normal start but was still unable to give it everything and once again got left in the dust of those able to start faster. That initial 400m is up, down and uneven and always proves painful on my dodgy ankle. Luckily I’ve learnt to cope with the pain but it does slow me down a little. As I watched the lead runners pull away from me I was thinking that I might stay away from Delamere for a while until I build up my ankle. I reached the relative flat of the Mere path in 3^rd place but Steve had already made a determined effort at the front and was pulling away from second place. I settled into my pace and went past second and after Steve. There was nothing between us pace wise and the gap was proving difficult to close. As we got further into the race my strength started to come to the fore and I gradually reeled him in, then went past him to open up a small gap. But the race wasn’t over yet, Steve showed some reserve, he wasn’t going to just roll over and let an old man take his victory, he came back strong to catch me up again. Now it was a battle of minds! Since my comeback I’ve been running to get fit, this was the first time I’d actually been in a situation where I was competing for a win and it felt a bit alien. It would have been so easy to just give in and let Steve take the win, but that’s not what I preach, or practice. The easiest option is always to give in, but take the harder option and it’s a lot more satisfying. With that thought in my mind I focused on getting my first Delamere win. Raising my tempo a little was enough to create another gap but I sensed Steve wasn’t going to give in so I had to keep that tempo going all the way home. It was tough being back at the front and trying to set a pace that would see me stay there to the end, particularly as we went uphill, but I did it, another parkrun win at another venue. But the best thing about that run was that I now feel competitive again. Sure I’m still a little slow and I’d struggle to beat the best in my age group but I’m gradually getting fitter and I’ve got that desire to win again. I realise it’s too late to do much about getting my speed up for the summer so I’ve switched into strength training mode, ready for the cross country, oh dear that means Boggart Hole Clough!

It wasn’t just me in action this weekend, Ray and Sharon were also running, Ray pacing his son round, and Carole ran another consistent time around the course. Onto cycling, nothing to do with the Tour de France, one of my clients was taking part in a time-trial over 52 miles on Sunday. He’d been looking at 2 hours 30 minutes but ended up with 2 hours and 6 minutes. He’s been coming on well for some time but that shows we’ve been focusing on the right things in our sessions.

These past few weeks I’ve been working with a group of lads and lasses from the Round Table. They contacted me to do them a one off session and ideas for activities to help them prepare for their three peaks challenge. The session was successful and they booked me in for a regular once a week session, which recently became twice a week. They’re a great bunch, we have a good laugh and, naturally, I make them work hard. This week they’re off to do their challenge so I wish them luck. Over the weeks I’ve seen them all improve in fitness and strength but it’ll still be a tough challenge for them.

I’ve mentioned previously that I was contacted by a journalist with regards to older people running. The feature he’s written is in this month’s Runners World (UK edition - not sure if it’ll go global). I haven’t seen it yet but friends have told me it’s quite good. The one drawback being that somebody mixed up the pictures and I have the picture of a man in his 60’s attributed to me, whilst he gets to look quite good for his age, having my picture attributed to him. I’m sure it’s no big problem, people may be surprised when they meet me for the first time but mistakes happen and nobody died as a consequence. The magazine have apologised and are even sending me some new trainers to make up for it, so I’m looking forward to them arriving as my step up in mileage is wearing into my current crop of trainers.

Written by Roger Alsop

www.rogeralsop.co.uk

Not the Edinburgh Marathon Festival

I love Edinburgh, it’s a great place to visit and a brilliant place to live. Unfortunately, since I left Edinburgh at the end of 2009 I haven’t had many opportunities to return. Earlier this year I was invited to attend a friend’s 40^th birthday party, but the event clashed with a race I was keen to do, so I didn’t attend. In hindsight it might have been a better option as I may not have ended up injured at the rodeo whereas I’m still not running properly after injuring myself racing. Still if we lived by hindsight our lives would no doubt be a bit dull. So I was delighted when I received an invite to the wedding of one of the Edinburgh AC athletes I used to assist the training of, back in the days when I was taking my first steps into coaching. A perfect excuse to pop back to Edinburgh, and being an athletics wedding, both Richard and Gail being established runners – though I think Gail may debate that fact slightly, it would be a great opportunity to catch up with many of the guys and gals I trained and raced with, many years ago.

So this weekend we were in Edinburgh. Of course, not planning to race, I was oblivious to the fact that the weekend also heralded the Edinburgh Marathon Festival, with races all weekend, but I should have known, Richard being such a keen runner couldn’t have organised his own wedding at a better time, with the place being full of runners. I was a little surprised that Richard wasn’t taking part in any of the races, in fact I’d have thought he would have done all four. As it turned out Richard did at least do the decent thing, taking part in a race on the morning of his wedding, the Edinburgh parkrun.

With it being almost three months since my last race I was hoping my achilles would be strong enough for me to also take part, yes I’d be slow and finish well down the field, but I don’t care who beats me (or so I thought) as long as I can run. After my failed attempt two weeks ago I was back up to running for 40 minutes, convinced I was running 10 minute mile pace surely I could do a 5k! I didn’t make any promises, my achilles is on a daily knife edge, other than, if I did run, I would join Richard and his friends in wearing a fairy outfit during the run – well if I was going to be photographed in a compromising situation, i.e. well down a field and shuffling like an old man, I might as well go the whole hog and dress up.

We travelled up on the Friday, driving through the hills on the way to Bonnyrigg, and the weather was great. Seeing the blue sky and the green hills made me long for an opportunity to return to Edinburgh on a more permanent, or at least more regular basis. The next morning was equally sunny and warm, I’d taken all nature of kit with me, knowing how cold and wet it can be, but the only precaution I needed against the weather conditions was my upf Hilly hat.

I’ve never done the Edinburgh parkrun before but know the area, though this was the first time I’d seen the Firth of Forth look so beautiful from that location. I met up with Richard and his family, friends and my friends, but there was no sign of any fairy outfits. With 5 minutes until the start there was still no sign of any fairies, I was beginning to think I’d get away with it, and then Dan showed up. It was a quick clothing change, skirt, wings and wand and off we set. Paddy Jumelle, of Corstorphine shot into an early lead, that he was never to surrender, closely followed by three fairies, Richard, Colin and Dan. I was some way back swallowed up by a mass of runners.

It took a while for me to settle down, constantly waiting for the achilles to give me the warning sign that I needed to stop or slow down. It took a while but as I passed the 1k marker, in 3:50, the niggle started to appear. I decided I’d be ok to carry on but needed to slow down. I hadn’t really thought I could get under 20 minutes but now I was slowing down I was disappointed that it was highly likely I wouldn’t get under it. A 4:10 second k confirmed this, but the pain had gone. We were at the point where you turned around to head back and I suddenly noticed another fairy, not that far ahead of me. Now I’m not the most competitive of people but there was no way I was going to finish behind that fairy. Without putting too much effort in I relaxed into a pace that drew the fairy within my grasp. As I passed him I got a sudden tinge of compassion and gave him some words of encouragement, to help him through his bad patch, and then promptly accelerated. It was a strong, relatively painless return journey, all the way passing those who had stronger achilles than me, but weaker hearts and lungs, the only downside being I didn’t dare release a finishing kick to put paid to the last few I had a chance to catch. I surprised myself, finishing in 26^th, well down on my previous worst parkrun finishing position, but a lot higher than I had anticipated and, further to my earlier predictions I managed a respectable 19:25 timing. But I paid for it later, my Achilles has been sore for days, though I have managed to keep on running.

The rest of the day was full of fantastic sunshine, Richard and Gail couldn’t have asked for a better day.

Now back in England it’s back to work on a number of things, thankfully still running. Next week there’s a bloke from Runners World coming to take my picture as part of an article for which I was one of the runners being interviewed. It’s about running as an older athlete. Last time I was interviewed for an article I was misquoted, hopefully that won’t happen again, though I can’t remember what I did say and, since the interview was some time back, I’ve matured into an even older runner since then.



Let's hope I look a little better in Runners World



Written by Roger Alsop

www.rogeralsop.co.uk

         

Alsop’s Alsager 5s

I didn’t run many road races in my early days. It was track, cross country and road relays that my coach prescribed. So, during my best years, I never made it up to the Alsager 5, despite it being close to where my parents lived. Even when I took up road racing, in the late 90’s, there were so many events going on around London that I didn’t feel the need to travel up to Alsager, even if it did mean I could visit my parents at the same time, or maybe that was the reason all the time. When I turned 40, however, my attitude changed. I was aware of the fast times set at Alsager and I wanted to set one to lay down a foundation for England selection at the International Cross Country.

I made my Alsager 5 debut in 2005. But I was disappointed, my time was only 26:49 and I was hoping for something nearer 25 minutes. That time was only good enough for 28^th but, surprisingly, I was 1^st Master. For the next 4 years I was based in Edinburgh and for one reason or another, mostly because I was working, I couldn’t make the race. But at the end of 2009 I found myself living about 3 miles away from Alsager so the 2010 race was a definite for me.

Alsager 2010 – By now I’d turned 45, I was training hard but hadn’t raced since November. With this long gap I had no particular ambitions in the race, other than to have a good run, I was using it as a marker for the Trafford 10k. But as it turned out I ran faster than 5 years earlier, 26:33, a time that stood up as the 3^rd fastest for an M45 that year. Mind you it was only good enough for 38^th place, I was 2^nd M40, to Gordon Lee, but 1^st M45. 4 weeks later I actually went through the 5 mile mark, at Trafford, in a faster time.

By Alsager 2011 I’d been suffering with a recurrent knee injury since September. I managed to train through it to make my England debut in the November but soon after that I decided now was the time to take a break. The break did some good but it was a lengthy break that kept me out of this race. I did turn up and jogged around the course a little as Carole and Lee Riley were both racing it.

Alsager 2012 – No injury this time but still only a few races over the winter months, I felt fit though and was keen to keep my record going (1^st M40 in 2005, 1^st M45 in 2010). Unfortunately the weather was against me. I slithered and slid my way around the 5 miles, there were big stretches where there was very little road showing and it was tiring running on the snow. I felt like I was way back in the field and running really slow (mind you everybody was running slower than normal). I didn’t enjoy it at all. Coming to the finish I had enough left to sprint for the line, unfortunately there was only one clear line to run on so every time I tried to go round my nearest rival I had to go onto the ice, which meant I lost momentum. Unable to get past him I had to settle in my position, 49^th in 28:01. I thought there must be at least 5 or 6 M45s ahead of me but as it turned out the guy I was just behind was 1^st M45, if only there’s been a wider clear line to the finish.

The build up to Alsager 2013 is a completely different story, I’ve had a solid winter of cross country and have been racing and training well. I have a running client, Katy, from Alsager, and we’ve been around the Alsager 5 course many times during our various sessions, so I felt I knew the course (always an advantage, I feel). So far I’ve managed to avoid any illness, despite being surrounded by people with full blown colds, and my body was holding up well, until two weeks ago. That was when I had my back spasm. It felt so small and insignificant that I didn’t think it would keep me out of the race, the same thing had happened to me just before the BMAF cross country relays in November, where a few days rest had me back and running well. I thought the same would be true here, and it was improving every day, but I was in agony getting out of bed every morning. By the Monday before the race it was feeling a lot better, though still a problem first thing. I was going to leave it another day but I had to go to a meeting about a mile away so thought I’d trot there and back. It was ok, the next day it felt much better so I ran for 6 miles, still ok. Wednesday morning I had a run out with Katy and I felt even better afterwards. Another run out with Ray in the evening and things were looking good. Then, as I got out of bed on Thursday, I suffered an incredibly painful spasm. Enough’s enough I thought and tried to get in to see a physio, but no joy, fully booked. Well that was that then, season over, surely this is going to take a few weeks to sort out and I’ve already missed practically two weeks so all my racing fitness will be down the pan.

But I managed to get a quick session on Friday evening, with Ed at www.stretchmassage.com/

Ed had a look and did some tinkering, once again it was caused by a weakness in my glute/piriformis area. The next morning I woke up almost a new man, still a little tender getting out of bed but so much better than the previous two days. The temptation to run was strong but I had my sensible head on. I was going to go to the Alsager 5 on Sunday, anyway, Carole was running, so I’d warm up and if I felt ok I’d race, albeit a bit tentatively.

Race day, a slight niggle getting out of bed, perhaps I won’t be doing the race! But get up anyway and prepare like you’re doing it. We arrived in Alsager nice and early, got our chips sorted out and I went for a warm up. I ran for a mile, around part of the course, and all felt good, much better than earlier in the week. So I made the decision to race, though I was a little anxious and prepared to drop out if necessary. Lining up at the start it was nice to have brief chats with the large number of athletes I’ve got to know over the years, it kept me from worrying if I’d make it to the first corner ok. I was a couple of lines further back from where I would normally start, I wanted a low key start so no point in getting in the way of faster runners. And then we were off, it was closely packed for the first 800m, which meant I was having to pay particular attention to the area just in front of me, lots of pot holes. I was a long way back but turning the first corner, about half a mile in, I decided to start working and seemed to overtake a large number of runners by the 1 mile point. Still conscious of my condition I was holding back just a little but going at a pace which I hoped to maintain to the finish. First mile covered in 5:25, not really fast enough but under the circumstances I wasn’t concerned. Mile two was reached in 11:05, I was still passing a few people but now I was beginning to feel my reduced fitness level. I was now mixing it with a small group of runners, we were all going about the same pace, but I was tired. The benefit was there to be had though as I dug deep to hang onto the group, who weren’t going significantly faster than I felt I wanted. I missed the 3 mile marker but by the time I realised we only had about 1.5 miles to go. I knew I could dig deep for that length, I did, but I noticed my form was all over the place so for the sake of avoiding further injury I decided to hold off, just a little. I made it across the line, no sprint finish for me this year. My finishing time 27:45, not the time I was looking for a few weeks back but quicker than I’d have considered when I set foot on the start line. In fact I was surprised how close I was to some of my peers, maybe they’d had some issues too. The time was good enough for 52^nd place, but having observed many guys, who looked like they were around my age, finish ahead of me, I imagined I was outside the first 5 M45s. So it was a surprise to learn I was in fact 3^rd M45.

Just past the finish line I bumped into my old Edinburgh AC pal, Matt Bell. Last I knew he was working in Melbourne, Australia, but I think he missed the weather as he’s now back, a little boost to the Edinburgh AC team.

After the race my left Achilles was really sore and my legs have been a bit sore for a couple of days, it was the first time I’ve worn racing flats for some months, but, other than a little twinge as I climb out of bed, my back is feeling a lot better. Still not wanting to risk training at 100%, I’ll have to decide on the day if I’m to take part in any of the next few week’s races. In the meantime lots of rehabilitation work.



Just past the 1 mile mark, with thanks to Bryan Dale



Written by Roger Alsop

www.rogeralsop.co.uk

Planning 2013

I’m not one for making new year’s resolutions, but the start of a new year is a good opportunity to look back over what has occurred the previous year and to decide what I’d like to achieve for this year. I’ve had some loose plans for a while, but now it’s time to start firming things up.

But first lets take a look back at 2012. This time last year I didn’t have much to look back on, despite winning a 10k, at the end of 2011, and 7 parkruns, 2011 had been my least successful year to date. But instead of letting this get me down I was determined 2012 was going to see me back winning medals. Straight away I was in the mix with a respectable 17^th in my first race of the year, and first cross country race for 10 months, at the Cheshire Cross Country Championships. I placed 2^nd in the M45 age group, which was good considering the depth of Masters talent in Cheshire, but the down sides were that there was only a medal for 1^st and I was about 2 minutes behind Ian Wetherall, who took the medal. Consistent training saw me gradually improve as I took more parkrun victories and then, in full flow of training for the European masters 10000m, I took my first medal in 19 months, a bronze at the Masters 5k championships. Still improving I took another bronze in the 5000m at the Masters track and field championships. All was looking good for the Europeans, but then disaster, I tore my hamstring, which put paid to any ambitions in Germany. However thanks to the physio and my own strengthening work I was back in action earlier than anticipated and, although far from my best, I managed 9^th place in the European Masters 5000m.

It was while I was injured I had time to reflect on my running over the last few years. I’d joined Herne Hill Harriers when I turned 40 because I thrive on team spirit, at the time Belgrave had no interest in Masters athletics but Herne Hill had a solid team of old men. When I joined it tipped the scales and Herne Hill’s Masters started winning national masters events. But less than a year later my work asked me to consider relocating to Edinburgh. It wasn’t a tough decision to make at the time, but it was tough leaving behind the team mates, other running friends and all the races I was familiar with. Whilst I retained membership of Herne Hill, and won a number of national medals with them, I was also able to represent a Scottish club, Edinburgh AC. This helped me to survive some dark times by using my training and racing as a means of keeping strong when other things weren’t going my way. But then came a further move, back to England, and back to my childhood county of Cheshire. Whilst I was still a member of Herne Hill I was unable to count with a more local club, and I didn’t want to leave Herne Hill because they were my mates and besides, with all the recent upheaval, I wasn’t altogether sure how long we’d be in Cheshire. There followed a tough three years of running very few times for Herne Hill and being the only Herne Hill runner in the races I entered. Despite that I didn’t feel too lonely as I soon managed to make friends with a number of runners from various local clubs. But the team spirit was missing from my life and the other thing I felt I needed to help me to improve was regular cross country. So in Germany I decided it was time to move on, to a more local club, but which one? I looked at Vale Royal, Sale, Altrincham, Salford and Wilmslow but it was Salford that stood out to me as the club I was most likely to settle into, even though they were the furthest away. So I left Herne Hill after seven good and successful years and joined Salford. So far it seems to have been a good decision for not only have I enjoyed being a member of Salford but I’ve been made welcome by a fantastic bunch of athletes and supporters and to cap it all won a BMAF silver as part of the cross country relay team. As we look forward, as a club, to 2013, there is the possibility of much more success for Salford and I want to be part of it.

Finishing off 2012 with half a cross country season and, in particular, tasting success at Derby, has left me feeling pretty confident about 2013. I know I’m not the best runner in Britain, in my age group, but I’ll always give my best and when I’m at my fittest I can be up with the best, also when I’m surrounded by team mates giving as much as me that makes us a strong unit.

The last few weeks of December saw a lack of cross country running for me, probably a timely break as too much can wear you down. I was anticipating a training consolidation period but then I ended up doing 3 parkruns. I’ve already mentioned, in a previous blog, that I turned up for the inaugural Congleton parkrun, well that was intended to be my last race of the year. But things don’t always work out and Ray twisted my arm to go along to week 2 at Congleton. I wasn’t really in the mood but a wet, windy, miserable and muddy parkrun was better than the alternative, a wet and windy hill session on my own. So what did I have to lose? The answer: my 2012 100% parkrun record as local M45 rival Malcolm Fowler turned up and took me to the cleaners. Well I’m not bothered about statistics, winning streaks will always come to an end and I certainly wasn’t going to lock myself up in a room for the rest of my life so I was never again beaten, but it was a bit disheartening to be beaten by another M45, even if it was by one of the best M45s around. At least Malcolm didn’t take my course record, though he sits above me on age grading, due to being a year older than me. The following week I turned up again for Congleton’s 3^rd parkrun, again I wasn’t intending to do so but Carole was keen to run one. As it turned out Carole was in bed sick with man flu but as I’d arranged to go with Ray I decided to go anyway. Once again Malcolm was there, which meant I had a challenge on my hands, much better than a lonely hill session. This time both of us got stuffed by a youngster from Stoke, who became the first sub 17 minute runner and took my course record from me. But I ran my fastest time around the course, retaining my M45 record, finishing a few seconds ahead of Malcolm, though Malcolm still retains the top position on the age graded league. Beating Malcolm was a timely boost to my confidence as I saw him as one of my main challenges for the M45 title in the Cheshire Cross Country Championships the following weekend.

On the way back from that parkrun Ray and I were discussing our goals for 2013, which turned out to have a number of similarities. This led to my thinking about what else could I add to our training to make our goals happen. Then it dawned on me, something I loved doing, was very effective, but I’d neglected for a number of years – fartlek. So the next day I purposefully went out and designed my own fartlek course, which starts close to my house and finishes close to Ray’s. 12 repetitions ranging from 40 seconds to just over 3 minutes, featuring 5 hills (in Cheshire!) and varying lengths of recovery, the shortest just 15 metres. I ran it hard that day and have since used it with one client. I ran it hard again today and I love it, can’t wait to try it out on Ray.

So onto my 2013 goals. Well the first one was to have a good run at the Cheshire Cross Country Champs. I felt I had a chance of 1^st M45, but so did others, including Malcolm Fowler, who’s name is listed more times than anyone else I know in the history of medal winning at the Cheshire Champs. The race took place last Saturday, at Reaseheath, a course that was 1/3 suitable for me and 2/3 not very suitable for me. But I wasn’t going to let that get in the way, I’m working on improving my cross country running and little by little I’m improving. I know I’ll never be a Mike Deegan but I can be a better Roger Alsop. Despite making a schoolboy error, thinking the start was 2:30 instead of 2:15 (thanks Ray for the timely reminder) I managed to get to the start line nice and relaxed. As we headed out I was nicely positioned alongside Malcolm, but with James Noakes (another M45) and the possibility of another M45 ahead of me I wasn’t going to focus solely on Malcolm, so when Dave Alexander, an M40 of some repute, went past me I tried to go with him. Into the muddy field and Malcolm came back past me, after that he pulled away to a convincing victory. I struggled to cope with the mud in those fields, during that first lap, and a group of runners containing Graham MacNeill, 1^st m50, James Noakes, Tom Bush and a couple of City of Chester guys (one of whom I think was M45 Duncan Harris), pulled a gap on me. I was on my own as I tried to find the best way through the mud.

It was hard work in those fields but towards the end of the lap we were back on firm ground and I got a little respite. Out of the woods I was still looking at a largish gap to the group in front of me. Malcolm was way ahead so it was a certainty M45 gold had gone, particularly with his cross country reputation. Knowing that last year there was only a medal for the age group winner I could easily have given up at this point but I wasn’t about to, I’m striving to improve in these conditions and the only way that is going to happen is if I work hard in my weak area. So I relaxed and pushed. It seemed to work, I was finding it much easier to plough through the mud, I still had the odd moment of instability but I appeared to be gaining on the group ahead. The gap was getting smaller and, upon reaching the firmer ground again, I got some extra vigour. I sailed past 3 of the guys before entering the woods, passed another couple just after the woods and soon there was only Graham MacNeill up ahead. Graham was going well and it took me a while to reel him in but he came in all the same. I had about half a lap to go, I wasn’t going to let anyone come back to me. No looking back, just forwards and push all the way. I maintained position, finishing 14^th, a disappointing minute behind Malcolm, but I felt like I’d managed to kick off a demon. With a little more work maybe I’ll make a cross country runner of me yet. Once again I was 2^nd M45 so went home without a medal, only to find out, that evening, that someone had decided to hand out other medals and there is a Cheshire M45 silver medal with my metaphorical name on it.

So with my first, almost success, out of the way what are my plans for 2013: I’ve still got a way to go on finding my cross country feet but I’ve some time and a number of races to go before the one that matters, the BMAF Champs. Two years ago I was 2^nd M45, what I’d give to beat that, but it won’t be easy (if it was easy we wouldn’t be doing it, is something I keep telling my clients, at least I practice what I preach). I’ve decided against the European indoors (too much going on at that time) and I’ll probably miss the track completely this year (though I might think differently about that later). I really want to help Salford to some national gold medals this year and I’m thinking about venturing into Europe for the non stadia championships. Other than that I think it’s time I did some 10ks and possibly a 10 mile or half marathon. With BMAF championships very much in mind, both for myself and Salford, I think that’ll keep me pretty busy. I’d also like to gain selection for England again.      

But with the hard training comes the possibility of injury and I’m conscious of a little niggle in my left knee, again. So better get those victories in before it goes again.

I should say well done to my Salford colleagues for all the success they had in Greater Manchester, Lancashire and Middlesex championships. Proving we are a great club of great athletes – we just need a few more in Cheshire.

Written by Roger Alsop

www.rogeralsop.co.uk

Teamwork

This week’s blog follow’s on from last week to further emphasise the benefits of team work. There are people who like to think they don’t need help to achieve their goals, sometimes I think I’m one of them, but the reality is that we all need a helping hand along the way, to a lesser or greater extent. The reality is that with a team around you, you have a greater chance of obtaining goals you wouldn’t even consider as an individual.

That’s not just in sport but something that’s also relevant to your working life. Within sport even the likes of Mo Farah and Paula Radcliffe have a team around them to help them obtain their goals. When it comes to using the gym a lot of gym users turn up, do their own thing and leave. But their routines may be more effective and interesting if they work out with a friend, though it can cause disruption if you’re not well matched, plus there may be times when you need a spotter. Actually I am a bit of a loner when I’m doing my gym work, when I turn up at the gym I know exactly what I want to do and why I’m doing it and, as I’m usually short on time I get on with it and get gone.

When it comes to running, although I do most of my training alone, I’ve always been a team man. At first I was rubbish so having a team to aim to break into gave me an incentive to train hard. As I became better the incentive was to break into the top team of my club and then the county, area and national teams. I’ve been reasonably successful as an individual athlete, winning quite a few medals at major championships, but I’ve gained about as many again as a member of a team. But it’s not just about winning things, I really enjoy being part of a team, I find it motivates me to get fit because I want to help that team to achieve success, and if we don’t we can always have a laugh together.

Of course it doesn’t always work out and there are many times in the past when the team I was representing turned up one runner short of a full team, and that can be pretty disheartening. Mind you, in 2008, I turned up for the East District Cross Country Championships as the runner short of a set of spikes, I’d left them in my hallway as I rushed out to pick up various other Edinburgh AC athletes. Luckily the ground was frozen hard and I managed to run ok in my trainers, and, surprisingly, I still managed to help Edinburgh AC win the Masters title.  

There was a time, when I was a member of Belgrave Harriers, when we had some fantastic runners in the club, but they would never all turn out at the same event, so for a number of years we would languish in lowly positions in major championships, instead of challenging for medals. My coach at the time would often talk to me about it, his thinking was that they were good individual runners but not the best in the country, however, if they all turned out together they could make Belgrave the best team in the country and then they would become a National Champion themselves, something they probably would not achieve as an individual. That always stuck in my mind, I’ve been a decent athlete, but never the best, so I have my best chance of becoming a National Champion as part of a team. Admittedly I have actually been a National Champion as an individual but that’s been a bonus. Yes it does mean a great deal to become an individual winner, in fact it’s very satisfying, but it’s also extremely satisfying to be surrounded by your team mates, knowing that each one of you contributed to the team becoming winners. Speaking of which here’s a picture of me with the Salford M45 team who came 2^nd in the National Cross Country Relays, I have to say not only do we look happy but we don’t look bad for our age, particularly Paul Birkett who looks about 26.

Incidentally if anyone has been waiting to read the official Salford write up on the BMAF Cross Country Relays, it’s finished but looks like it will be published on the Salford Harriers website over the next weekend, along with pictures of some old men. That’s www.salfordharriers.co.uk

Moving on to more domestic matters, I’ve been feeling a little lack lustre, some might say indifferent, in my training over the last week. I’m not entirely sure why, maybe it’s the Olympic effect, I focussed on the BMAF relays as my event for this stage of the year and now it’s over I find it hard to get going again, maybe it’s the cold I had about 5 weeks ago, which seems to be lingering, or maybe it’s just the rapid approach of my 48^th birthday (remember: running gear or single malt whisky). Whatever the reason it wasn’t a good week of training. I finished the week off with a hill session with another Cheshire athlete, Rob Tudor. He’s been injured and not run as much lately so I promised to go gentle on him. I was still promising that as I followed him up the first hill, and the 2^nd and the 3^rd. By the 6^th I’d realised the hill was too short, naturally Rob, a 1:50 800m runner was going to feel more comfortable up a short hill than me, a 1:59 800m runner (note these times were posted more than 20 years ago but serve as a useful comparison), so I suggested we head across the river and do a longer hill. After following Rob up these longer hills a couple of times we decided to move on to a more steady run through the woodlands and chat instead. I was still feeling a bit lacklustre yesterday, when I started my training session with Lee, but I perked up as we progressed through the session and we finished with a rep at 5 min mile pace. That was a good way to finish Lee’s last really hard session before he attacks the 10k world record with his 40lb pack. This morning I was out at 07:30, running a hill session. It went alright, I felt good and seem to have found my mojo again, or perhaps it was just that I didn’t have Rob Tudor running in front of me.

Speaking of Rob Tudor, he’s an England Master’s representative, National Champion and is someone who has yet to finish behind me in a race, therefore he’s on the list of those athletes I must beat before I retire. It’s a large list and growing all the time.  

Ray was out on Saturday, running his first cross country race, ever, at Sefton Park. I think he found it tough, it was quite a big race with some top runners entered, including a team from my old club, Belgrave Harriers. So he’s had his baptism of fire, and will no doubt be back for more.

It’s been a while since I’ve done a parkrun, now that I have a team to run for I have other races to do and I don’t like to race every week, but I do miss the atmosphere at Pennington Flash. They’re a friendly lot and it’s always a challenging run, which are two good reasons for going along. Hopefully I’ll be along to one soon, but I’m getting calls from other directions so I don’t know when. While we’re talking parkruns, I’m led to believe there will be new ones starting shortly at Delamere Forest and Congleton.

Because I’m a travelling PT, rather than basing myself in one gym, I always carry a book around with me, it gives me something to do if I turn up early for a client. I have my preferences as to type of book, but I’ll pretty much read anything. I’ve just finished ‘Over The Edge’ by Jonathan Kellerman, which is a really enjoyable read, I’ve just started ‘On The Road’ by Jack Kerouac, which has now been made into a movie. I’ve been interested in reading some of the books from American authors, of that era, but couldn’t seem to find them, now thanks to the movie this one is back in print. Another book I’ve always wanted to read is ‘Don Quixote’ and I managed to find that on one of my random searches through my kindle, but boy it’s a tedious read. Well actually there are sections that are tedious and sections that flow along really well. I’m about 77% the way through it and I’ve hit a tedious bit, but I’m desperate to get to the end so I’ll keep plodding along. Whilst on the subject of books, my friend Gabrielle Collison’s book, about British Marathon Running Legends of the 1980s, is now on Amazon, might be worth a punt as a Xmas present for a running friend who doesn’t need any more kit, it’s getting some good reviews.  

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

Double Up Training

By double up training I’m referring to doing two quality training sessions back to back on consecutive days. Most athletes tend to follow a hard day of training with an easy day, however, depending on what you have done on your hard day, it is possible for athletes to train hard on consecutive days, particularly if you have a good support system around you. I’ve heard of athletes who train really hard for half a week and then take it easy for the rest of the week, it all depends on how your body copes with hard training and how strong you are physically and mentally.

I was coached on the hard/easy principle and it works well for me, I can, and do, train hard but if it’s been a long and hard session my body, usually, can’t cope with anything more than an easy run the next day. I run to a pattern, quality runs on Monday, Wednesday and Saturday, Friday is a day off running and the rest are steady to easy running. Most runners have their hard weekday runs on Tuesday and Thursdays, I’m just different. It’s not because I’m anti-social, I used to do the Tuesday/Thursday thing, but the Monday/Wednesday thing stems from a time when I was working really long hours and could never guarantee I would be able to get a run on certain days, starting on a Monday meant if I couldn’t manage a run that day I still had plenty of time to try to fit in two quality runs and if I could run on Monday it was in the bag already. I’ve stuck to the pattern and it gives me that extra recovery before a Saturday race or, if I fancy, an opportunity to throw in an extra quality session before a Sunday race.

There are, however, times when I have doubled up my quality sessions, but I know my body is only capable of doing this for a short period of time. For this same reason I never run two legs in a relay and rarely run two races on two consecutive days. I know plenty of runners who do but I just can’t, and I accept that. In fact another thing that amazes me is how sprightly some runners jog down after a race, I’m usually so spent I can barely move, though usually this is for races over 5 miles or more.

This first time I tried double up training was in 1995 when I first visited New Zealand. I was being coached by Arthur Bruce at the time and, knowing that I would be travelling a lot when I got to New Zealand, he suggested I did a little bit of fartlek most days to keep me ticking over. It was as simple as that so I just formulated my own training based on what space I could find. I did two, three and even four consecutive days of repetitions in the morning, but these were short duration. I then did another, easy, run in the evening. In between sessions I’d be sightseeing and travelling. After a few days I needed a rest or just went on a long run, it all depended on what I had planned for the day and what the scenery provided in terms of running. I came back to England on 16 March and six weeks later I set my 3000m pb, taking a silver medal in the South of England Champs. So ever since then I’ve utilised this type of training leading up to an important short race.

This last week I’ve been to Spain again, Carole needed a break and with a big short race coming up I thought it would be an ideal chance to use my double up sessions. Knowing the area well I knew exactly what I was going to do before I went, the sessions I did were as follows; on one day (1 min – 30 sec rec – 2 min – 1 min rec – 3 min – 1 min rec x 3), on the next day (20 x 1min – 15 sec recovery) and on the 3^rd day I did a session of 30 second sprints with Carole, at her pace, with 15 seconds recovery. Then I’d repeat this, although 2^nd time round I did 21 x 1 minute reps. The 7^th day would normally be a rest day but as we weren’t flying back until the evening I threw in another session of 1,2,3. To round it all off the first day back I finished off with another 21 x 1 minute. Now I was tired but had planned an easier week this week. I felt that I’d been training really well all week, the road surface had given me back the pace that the soft grass of Tatton Park had dulled and my body didn’t seem so tired as it had been recently, until the end of the week.

Monday I planned an easy 8, only it wasn’t, 3.5 miles in and my back spasmed. It was just a quick spasm but I could feel the tenderness for the rest of the way home. I’d known my body was tired and I guess all the stress on the hamstrings had come back to haunt me. The pain got worse throughout the day and I spent a sleepless night twinging every time I moved. I took Tuesday off but hit the kettlebells, I find it helps my back whenever I get a spasm, and so it appears to have done. It’s now Wednesday, I managed a run this morning, albeit a slow one, followed by another session of kettlebells. I’m hoping I can run properly tomorrow as I’m due to train with Lee Riley as he gears up for his next challenge, the 10k world record, carrying his 40lb pack.

Speaking of Lee, one of the things I missed by going away was his attempt on the 5000m world record, carrying the 40lb pack. But I can report that on Sunday 4 November Lee was successful in breaking the record with his time of 20 min 1.86 sec, agonisingly close to breaking 20 minutes. So another world record goes to Lee Riley, that’s his 5^th, hopefully that figure will soon be up to 6 with the 10k.

Another race I missed was the British and Irish Masters International Cross Country Championships which was held this Saturday in Belfast. This year I didn’t put myself forward, the hamstring injury I suffered in the summer prevented me from feeling confident I would make the team so when Carole requested a November holiday I planned it around this event because I thought that I’d have an easier chance of making the Herne Hill team for the British Masters Cross Country Relay Champs. Of course that was before I decided it was time to move on and join Salford. Still it was good to see many of my friends performing well at the event. I was particularly pleased to see Andy Robinson representing England in the M45s. I first met Andy in the early 90s, when he was running some great races, it was a big boost for me when, in 1993, I finished 2 seconds ahead of him on first leg of the TVH relays, but he remained a challenge to beat for some time. Middle age and children slowed Andy down for a few years but since he turned 40 I’ve noticed an improvement in form and he’s now looking as formidable as I remember. It would be interesting to see how I would fare against him in a race now.  

I also missed the Manchester Cross Country League on Saturday, which means I’m drifting down the Salford championship tables.

  

One other event I couldn’t take part in was the National Cross Country Relays, held at Mansfield on 3 November. It was fantastic to see my old team, Belgrave Harriers, win the event again. Mind you it would be even better to see my current team, Salford Harriers, take that title one day. Interestingly, whilst I’ve been a member of Belgrave Harriers, Herne Hill Harriers and Edinburgh AC, each team became National Champions. So with that in mind I’m hoping to continue with my string of good fortune and see Salford Harriers become national champions again.

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

First Time For Everything

This Saturday I put on my Salford singlet and represented my new club for the first time, in the North West Road Relays at Marbury Country Park. It was a low key debut for me, returning from injury and placed into a mixed team with no county qualifications. Compared to some of the relays I’ve taken part in you could look at this event as a meaningless event for me, but you’d be wrong, it was actually very important for me. But more of that later, first some other first representations for me.

My first race since taking up athletics in 1989 – I’d started training around February/March time, my first run with club members being a bit of a disaster where I was run into oblivion by seasoned club runners. After that I was looked after by Alan Painter and Derek Clack, too experienced but aging 800m runners. Needless to say I worked on 800m training and looked towards the 800m as my event. I got my first opportunity to run an 800m in a Southern League match at Norbiton, on 6 May. It was a double header with two Belgrave teams in action. I was taking part in a non scoring event, with Derek. As well as Derek and myself there were three other competitors, two I don’t remember and Jay Busk, a British League sub 50 second 400m runner. When the gun went Jay shot to the front and with the benefit of total naivety I followed. Still on Jay’s shoulder I went through the lap in 59 seconds. Then Jay started to pull away while I gradually started to fade. With 250m to go I hit a wall. Soon after Derek came past me and opened up a huge gap within seconds. I continued to wade through the treacle that the track had turned into and, somehow, managed to finish 3^rd in 2:15.2. My head was spinning, my face was red and I was totally exhausted. As I walked away my head was throbbing, a most unpleasant experience. It took me two months before I felt ready to tackle another 800m, where I finished 11^th but improved to 2:14.8.

My first cross country relay for Belgrave – Still in 1989 but six months later I was taking part in the Reigate Priory Cross Country Relays. It’s a beautiful setting starting on the playing fields with a long climb into the woods, a narrow path through the back of the woods, another climb to the top of the hill and, after a flattish bit, a steep descent back to the playing fields. I was still fairly fresh at Belgrave and didn’t know too many people but was introduced to the teams before hand. I was on leg 2 of the C team, taking over from Matt Kinane. I’d briefly met Matt before he set off but amongst everybody else I couldn’t remember him. Thankfully he was wearing the Belgrave singlet so he should be easy to spot and we were the C team so he should be the 3^rd Belgrave man crossing the line! Wrong, he was running 2^nd claim and therefore ineligible, hence being in a lowly team. How was I to know if nobody told me, so while Matt came in and stood fuming with nobody to hand over to I was standing a few metres away awaiting the arrival of the 3^rd Belgrave man, until somebody kindly told me, in a non too gentle way, to get my bum in gear.

My first British title – Move forward 16 years and I find myself running for Herne Hill Harriers. I’d ruined my summer season by tearing my hamstring in the spring (sounds familiar) but I’d managed to get myself fit again by September. Things were going well I’d been in the team that won the Surrey Masters Road Relays, we’d then gone on to win the South of England Masters Road Relays and in October I’d become Surrey Masters Cross Country Champion. Then I got the offer of promotion at work, with a corresponding move to Edinburgh. Before taking up this offer I went to Newport for the British Masters Cross Country Relays. The team of Tony Harran, Mike Boyle, Vic Maughn, myself, Keith Newton and Dave Robinson were taking on the might of Bristol, already British Masters Road Relay champions, in their neighbour’s back yard. You’d think they would have the upper hand with a short drive compared to our half day long train journey. However perhaps they were too confident and underestimated us. They did take the lead on leg one but didn’t push to create a gap and at the end of leg two we’d taken it from them. They regained it on leg three and I took over on leg four in 3^rd place. I managed to pull us back up to 2^nd but Bristol had pulled out another 10 seconds. Keith Newton ran a stormer to bring back those 10 seconds but we were still a little behind Bristol when Dave Robinson set off after Nick Rose, on the last leg. It looked like a fascinating battle, you don’t pull back class like Nick Rose easily, even if he was significantly older, but Dave is a determined runner and inched nearer with every minute. Into the woods and Bristol were still in the lead, but coming out of the woods for the final sprint to the line Dave emerged ahead and held on for the win. A fantastic day and what a brilliant train ride back to London, where we celebrated our victory in Clapham Junction.

Probably my favourite first memory is my first run for Edinburgh AC where I unexpectedly became a Scottish champion, but I’ve covered that in a previous blog. So onto my next first, my first run for Salford.

I’d been looking forward to this moment since I started running again, following my hamstring injury in August, but not without trepidation. The injury is still fresh in my mind and I’m still conscious that it’s not at it’s strongest yet, plus I’ve lost a fair amount of fitness so wasn’t at all confident of running anything fast. I’m not one for getting nervous before races but this was an exception, I woke up with only this race on my mind. I was terrified of letting myself and my new club down. The race venue was the other side of Northwich so I drove part way and took Ray, one of my clients, along so that he could experience a road relay. It was a beautiful sunny afternoon with very little wind, perfect weather for a road relay. As Ray and I walked towards the race start I felt good as I spotted the Salford tent and a number of red dressed runners hanging around outside of it.

We went over and I introduced myself to a number of the guys, then got ready to race. The race, from a Salford point of view, went well as the A team finished 2^nd but winning the Greater Manchester championship in the process, and there was a C team which came 3^rd in the Lancashire championship. Other teams fared well too. My team came 34^th. I was on 2^nd leg so following my Belgrave experience I made pretty sure I remembered who my 1^st leg runner was. This time there were no cock-ups and I set off, a little tentatively, not wanting to pull anything and it was a pretty solid run by me, I never really felt that I could push it any harder as I was nervous about the leg, though I was never really pushed in the cardio department. I did slow a couple of times when I felt twinges in my leg, but I still managed to pass 12 runners during my leg. The main thing was I didn’t let the team down, it was risky putting me on leg 2 but I’m glad I was there as it gave me people to chase.

So how did this experience measure up to the success criteria I set myself last week:

1. To finish the race without injury – yes, although the hamstring was a little sore the next day.
2. To run sub 19 minutes – well under, 18:17
3. To be within 3 minutes of the fastest man – I believe fastest leg was 16:11 so I was just over 2 minutes slower.
4. To not be the slowest man in my team – I was actually the fastest in the team, this is always going to be one of my criteria but as I get faster this will no doubt get harder as I progress through the teams.
5. To be within sight of super vet Mike Hatton – Mike didn’t do it, he chose to do a race in Gateshead on Sunday, but I did compare favourably with others in my age group peer grouping.
6. To enjoy myself and meet my new club mates – I had a great time, it was nice to be back as part of a team and I love relays, hence one of my reasons for switching to Salford, I couldn’t have done this race otherwise. I met a number of my new club mates and they made me really welcome, again it took me back to the days when I would turn up at Surrey Leagues for a chinwag with my Belgrave or Herne Hill pals, before getting down to serious business. I think I selected well, I can see me slotting right into the Salford setup and hopefully I’ll be making a positive contribution before very long.

After the race I had to dash home as I was meeting friends that I used to live with, back in the 80’s, for a night out in Manchester. Unfortunately I couldn’t find Ray. I looked around, asked around and looked around again, but he wasn’t anywhere to be found (though I might have found him if I’d looked in the obvious place). So I assumed, when he was talking to me just after my leg, that he must’ve told me he’d head home, problem is after a run my head’s buzzing so don’t say anything important to me. I didn’t have my phone with me so I just headed home. When I got home I phoned Ray who was still in Marbury Country Park. Thankfully Ray forgave me, he needed a longer walk anyway, he’s in marathon training mode.  

The night out in Manchester was fantastic, though the karaoke proved the point that Carole keeps telling me, I cannot sing.

Here’s to the next run, another relay event. Distance is a little further this time, which suits me fine, but I’ll probably have to memorise another runner for handover.   

Written by Roger Alsop

www.rogeralsop.co.uk