Thursday, 24 December 2009

Why am I drawn to run? That is a fair question. Something deeper within, Not just for keeping thin. I'm out getting fresh air. My wife thinks it's an affair, When there is frost and snow, I?m beating the couch potato. On my own or in a group, Up, down, straight or loop. Training to obtain the next PB, Is the way I love to stay healthy. Challenges, aims and glory, Is not necessary the full story. Just simply time alone, Away from the office and phone.

Thursday, 6 August 2009

At the two-thirds mark, I think of those who are still with me. Who might make a break? Should I? Then I give it all I've got.
Ibrahim Hussein, on marathon tactics

The injury doesn't feel any better today :(
Another day of not running or doing much :(

Usually if something in my life is wrong I can work hard to put it right but this injury is the opposite. I have to rest to put it right. It does not make any sense to my small brain.

Wednesday, 5 August 2009

Quote and injury update.

Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success. - Juha Vaatainen

Back was really hurting yesterday pm. However after 13 hours of sleep and a 30 min swim I can walk without too much pain. Still far too sensitive to try and run. I might try a run tomorrow but I'll have to see.

Monday, 3 August 2009

Update on injury

I'm on strong pain killers from the doctor. I went for another physiotherapy session today. Ultrasound and medium wave thingy for a good hour. I've also got muscle tissue damage so the fizz says that I need to keep stretching and not to run :(

I went swimming today to try and keep up the exercise. I can't swim very well but managed to do it for 1/2 hour without any pain. I am going again tomorrow for another swim. I have to do some exercise even if it is something I don?t particularly like. I'll try to run again once the pain has gone completely. I might give biking a go if that?s less of a strain? We?ll see.

I?ve got the Lake Vyrnwy Half Marathon in about 40 days and the Birchwood 10k Road Race in 20 days so this injury may slow me down for those races.

Quote and injury update

Believe in yourself, know yourself, deny yourself, and be humble. - John Treacy's four principles of training prior to Los Angeles 84

After resting my back for 5 days I tried to run today. It did not work. Still in pain and had to stop after 1/2 a mile.

Friday, 31 July 2009

573 Days of running without a rest Until now

I have run everyday since 01/01/2008 until 27/07/2009 and am now having a forced rest for a week. I pulled my back whilst putting up a tent so I am in too much pain too run.

Having this rest is horrible but necessary. I can't wait to run again and hope I have not done any long term damage to my back. It really hurts and I hate it. When I get back to running I think I will schedule in rest days and even rest weeks as I know they are necessary and it will make me run stronger.

Thursday, 23 July 2009

Quote and run

"Most of our obstacles would melt away
if, instead of cowering before them,
we should make up our minds
to walk boldly through them."
- Orison Swett Marden

This afternoon my run was really hard because of the wind. I ran home from work and did a speed session but because it was one way I had a head wind all the time.

I did 11 miles in total with 6 X 1/2 mile reps. Average pace for the reps was 2:48

Tuesday, 21 July 2009

"He, who every morning plans the
transactions of the day, and follows that
plan carries a thread that will guide him
through a labyrinth of the most busy life"
- Victor Hugo

Did 3 X 1 mile reps tonight. 5.24 5.25 5.37. The last rep is up hill. Didn't want to do four because my legs are sore from the race last Friday.

Monday, 20 July 2009

Running quote

Scientific testing can't determine how the mind will tolerate pain in a race. Sometimes, I say, Today I can die. - Gelindo Bordin

Sunday, 19 July 2009

Prize money

"Success seems to be largely a matter
of hanging on after others have let go."
- William Feather

If we want more people to take up running and join our clubs then I think one thing (amongst many) that would help is better prizes.

The last few races I've done the prizes have been, ?5 for third, box of biscuits for third. A cheap drill for 2nd place in a Marathon. Obviously we don't run for the money but if there was ?50 instead of ?5 in these races then it might encourage others?

Today's running: am 4 pm 11.

Quote and run

"Take the first step in faith. You don't
have to see the whole staircase.
Just take the first step."
- Martin Luther King Jr.

This morning my first step of my run was hurting but once I'd warmed up I was OK and ran a good 13.5 miles.

Total mileage this week: 69 which is the same as last week and I had a race!

Saturday, 18 July 2009

Quote and Packwood 10K turns into a 11K

"You have to believe in yourself when no one else does.
That's what makes you a winner."
- Venus Williams

On Friday 17 July 2009 I ran the Packwood 10K and about half way through I got sent the wrong way along with the other first 4 people in the race. The front four were the only ones who got sent the wrong way and we didn't realise until about 1K later when we joined the pack again. I don't think any of us minded and I certainly didn't. It added some fun to the race.

I personally enjoyed it because when I we got back on course I got to overtake about 5 people again and got up to third place. It's a positive feeling when passing people later in the race. I also didn't mind because I knew I wouldn't get a PB because the course is not a PB course due to the hills.

I finished the race in 36.48 and using a calculator on my favourite website: Fetcheveryone this is 35.24 for 10K which is better than I ran the race in last year (36: 35).

The wind was also strong.

Monday, 13 July 2009

Quote and run

Bob does well in big races because he doesn't stand at the starting line and establish a pecking order. He doesn't look around and say: 'Oh, sp-and-so is here...' His great gift is his ability to focus completely on himself and his own race, and then let the place or the time take care of itself. - Coach Vince Lananna on Bob Kempainen

Last night my legs were aching all night. I think I need an easy interval session tonight. I have a partly hilly race on Friday night so I need to taper a bit.

Yesterday evening I put my Trailer Tent on Freecycle. I had a huge response, about 40 emails. Someone came around in the evening and took it. People love free stuff.

Yesterday was also a good day because my little K learnt to use her bike without stabilisers.

Thursday, 9 July 2009

Good things come slow - especially in distance running. - Bill Dellinger, Oregon coach

Yesterday (Thursday) I did 1/2 mile reps on grass. Average 2:35. Very pleased with this effort and I thank Darren for dragging me around!

Sunday, 31 May 2009

30 miles on my 30th Birthday

I've just come back to the longest run I've ever done. 30 miles. It wasn't as bad as I thought because I prepared myself for it. I'm glad I went early because I think it's going to be hot hot hot today.

Whilst doing the run I lost 4 kg! That is 8.8 pounds. I'm having a BBQ later on so I should easily put that back on.

I think that I have done 37500 steps.

Thursday, 28 May 2009

The great thing about athletics is that it's like poker, sometimes you know what's in your hand and it may be a load of rubbish, but you've got to keep up the front. -Sebastian Coe

I had a great session on the track this afternoon. The best 800m session I've ever had. I did 8 with 1m30s rest. Here are the stats:

1) - 0.5m - 2:36(5:12/m) - 60cal
2) - 0.05m - 1:30(30:00/m) - 9cal
3) - 0.5m - 2:34(5:09/m) - 57cal
4) - 0.03m - 1:30(50:00/m) - 6cal
5) - 0.5m - 2:36(5:12/m) - 61cal
6) - 0.05m - 1:30(30:00/m) - 9cal
7) - 0.5m - 2:37(5:14/m) - 61cal
8) - 0.04m - 1:30(37:30/m) - 7cal
9) - 0.5m - 2:35(5:10/m) - 60cal
10) - 0.05m - 1:30(30:00/m) - 5cal
11) - 0.5m - 2:37(5:14/m) - 60cal
12) - 0.03m - 1:30(50:00/m) - 4cal
13) - 0.5m - 2:34(5:07/m) - 59cal
14) - 0.04m - 1:30(37:30/m) - 6cal
15) - 0.5m - 2:31(5:02/m) - 58cal
16) - 0.04m - 1:30(37:30/m) - 5cal

Thursday, 30 April 2009

"Whatever you can do, or dream you
can begin it. Boldness has genius,
power and magic in it."
- Goethe

Yesterday I ran 11 miles back from work at 6m55s pace! My legs are too fresh for a couple of days after the FLM. I should have ran faster.

This morning I really enjoyed my run. I listened to a funny podcast: The Now Show from BBC. It made me laugh out loud which is important.

Wednesday, 29 April 2009

"We first make our habits, and
then our habits make us."
- John Dryden

Monday, 27 April 2009

"You are today where your thoughts
have brought you; you will be
tomorrow where your
thoughts take you."
- James Allen

Today I ran 4 miles this morning in the rain. I love the summer warm and clean rain it clears the head after a long sleep.

Legs are feeling fine which is annoying because it means I could and should have gone faster at FLM.

Here are some extracts from my journal I kept over the weekend:

26/04/09 7:30 am. Weather in the morning: 7oC, wind 3 - 6 mph. [It got hotter later!].
26/04/09 13:36. Well I've done it. A good time but because I was expecting a sub 2h35m I'm a little frushtrated. Isn't it a strange thing to be good at something and not be pleased. I suppose that's how my brain works -> to get better at something don't become content. That sounds OK but I must also acknowlege my success.

I'm celebrating the result and also celebrating the potential. I feel fresh. I should ahve gone faster between 20 - 23 miles. Next year...
I am pleased but disappointed at the same time. Basically I got to 20 miles in 1h59 and thought that was too fast and might blow up if I didn't slow down. So I slowed a little and when I got to 25 miles I felt OK (tied but OK); it was too late then to do anything; I should have kept it strong back at 20miles. I think also at the 20mile mark the sun was out so I felt a little heat exhaustion.

The stats:

5 km 0:18:19 25 km 1:32:18
10 km 0:36:40 30 km 1:51:01
15 km 0:55:14 35 km 2:09:58
20 km 1:13:54 40 km 2:29:27
half 1:17:57 finish 2:37:51

Wednesday, 22 April 2009

The five S's of sports training are Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. -Ken Doherty

Tuesday, 21 April 2009

Well yesterday, today and tomorrow morning I will not be eating carbs. This is in preparation for FLM. Then I will carbo load. The thing about this is that no matter how much protein I eat it just does not fill me up. I wonder how people cope who are on the Atkins diet. Don't think I could cut out pasta and muslie everyday.

Today's quote for those of you who like that sort of thing: ?Enjoy life. This is not a dress rehearsal.?

Today I ran only 4 miles and will not be running any more.

Wednesday, 15 April 2009

Get out well, but not too quickly, move through the field, be comfortable. Strategy-wise, go with your strengths. If you don't have a great finish, you must get away to win. I've always found it effective to make a move just before the crest of a hill. You get away just a little and you're gone before your opponent gets over the top. Also, around a tight bend, take off like holy hell. I've done that a number of times. You should not be flying down the home straight. Most of your efforts should have been put forth earlier. -John Treacy, Ireland's two-time world cross country champion (1978, 1979)

Tuesday, 14 April 2009

"Do what you can, with what you have,
where you are."
- Theodore Roosevelt

11 days to FLM.

I had a good speed session last night but I must remember to not over do it.

Monday, 13 April 2009

Insanity: doing the same thing over and over again and expecting different results. Einstein.

12 days to go to FLM.

Sunday, 12 April 2009

..running to him was real .... the way he did it the realest thing he knew. It was all joy and woe, hard as diamond; it made him weary beyond comprehension. But it also made him free? -John L. Parker, Once a Runner

Saturday, 11 April 2009

Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when awareness comes, it is excruciating. -John Farrington, Australian marathoner

15 days to FLM. Arrrr

Felt strong today with my 5 mile tempo at 5m44s pace with w/up and cool down. 10s quicker than Marathon pace.

Thursday, 9 April 2009

My feeling is that any day I am too busy to run is a day that I am too busy. -John Bryant

This is so true. If I'm ever too busy to run then I'm too busy to do anything. Personally I don't think there is such a thing as being too busy. It's all about what you have the desire to do. Everything else gets left.

Wednesday, 8 April 2009

"The past cannot be changed.
The future is yet in your power."
- Hugh White

With only 17 days left to FLM it is still in the future but I know that the training for it is in the past. Therefore most of the preparation I can not change but I'm confident that I've done enough.

It's interesting that the future can be changed through what we do today. Even if we think it may not effect the future.

Tuesday, 7 April 2009

"Success doesn't come to you,
you go to it."
- Marva Collins

18 days to FLM. Started my taper yesterday by not doing one of my speed sessions of the week. It was hard not to go out for run run. I felt lazy! and I'm still going to do about 80 - 90 miles this week! Help I'm addicted to running.

Sunday, 5 April 2009

Big occasions and races which have been eagerly anticipated almost to the point of dread, are where great deeds can be accomplished. -Jack Lovelock

Loved this mornings run... 18.5 miles in the Spring sunshine.

Friday, 3 April 2009

The primary reason to have a coach is to have somebody who can look at you and say, Man you're looking good today. -Jack Daniels

23 days to go. I starting to feel a little bit stronger lately which is good considering I have been running a lot.

The human body is amazing. If you condition it you can do anything. Take for example those free divers who can hold their breath for 5 mins or longer. I think it would be good if we could condition our minds also to think more positively no matter what the situation is. Every cloud has a silver lining.

Running: Done 11 miles this morning. Will be a total of about 105 for the whole week once I've finished the long run on Sunday.

Saturday, 28 March 2009

29 days to FLM

I ran a 5 mile tempo this morning in the STs and they felt OK. The only problem is that I did not feel OK. Did the tempo run slower than my target marathon pace.
Hopefully it'll come together for the day.

I read the below today taken from I hope you like it:

Superstars And Black holes

Have you ever noticed that there are two different types of people in the world?

Firstly there are the 'superstars'. Just like their celestial counterparts, superstars radiate warmth, love and positive energy.

You can recognise a superstar by the following characteristics:

* They are positive
* They speak well of the people around them
* They smile and laugh easily
* They accept compliments graciously
* They encourage and support those around them
* They have clear goals and enjoy the process of working towards them
* They take action

Then there are the 'black holes' of the world. These are the people who seem to suck the life and light out of everything and everyone around them.

You can recognise a black hole by the following characteristics:

* They generally have a negative view of the world
* They regularly criticise others
* They are quick to point out why other people's plans will never work
* They rarely smile or laugh unless they are laughing at someone else
* They often do not have clear goals and instead just plod along from day to day

You probably know people who fit well into these two categories, but as with anything in real life, these distinctions are not clear cut.

In reality, all of us are capable of being a superstar or a black hole depending on what we are thinking and how we are feeling at any given moment.

This week I'd like to encourage you to take a look at how you are interacting with those around you on a day-to-day basis. Are you a superstar - radiating warmth and positive energy to everyone you meet, or do you tend to be a bit of a black hole?

The greatest thing about becoming aware of how you are acting is that you always have the choice of how to behave in any given circumstance. Each and every day you can choose whether you are going to be a superstar or a black hole.

Action Steps:

As you go about your weekly activities, take note of how you are interacting with those around you. Wherever possible - choose to be a superstar and radiate warmth and positive energy to everyone you meet.

Until next time,

Dare To Dream!


Thursday, 26 March 2009

Today's quote: "It is not where we stand, but in which direction we are going." and hopefully not facing the wind!!!

1 month to FLM. Not long now.

I'm doing a speed session this afternoon so hope that my legs recover and I go fast in the wind.

Wednesday, 25 March 2009

"Yesterday is not ours to recover, but
tomorrow is ours to win or to lose."
- Lyndon B. Johnson

1month 1 day to FLM. It's getting close and I'm getting worried. I feel like I will not be good enough!

Sunday, 22 March 2009

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. -Gatorade

This week I have ran 118 miles.

Today: 22 miles
Yesterday: 9 miles with 5 mile tempo
Fri 20th: 13.2
19th: 12.6m intervals pm 7.7 am
18th 14.2
17th 8.5 track session pm. 8.1 am
16th 21.2 general

1 month 4 days to the London Marathon. The training is going well but having to sleep a lot so it is time consuming.

Saturday, 21 March 2009

"The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary."
- Thomas Edison

This morning I met my friend Adrian to go for a run. It really made a difference because I did not want to go. I'm meeting him tomorrow as well for a 22 miler. It makes my training easier to meet up for a run.

The trampoline is still up and has been well used.

I got my FLM magazine yesterday so I will be reading that later.

Bye for now.


Friday, 20 March 2009

Today's quote: "Fear is the strongest driving-force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself." -Frank Stampfl

1 month 6 days to FLM.

I had a day off work today and did the one thing that every parent has to do at least once in his life. It is a very hard task. It is to erect a trampoline!!! After putting up the trampoline I went for a 13.2 mile run for a rest! It's my foster daughter's birthday today and she is having a party later on - I almost wish I was at work and not had the day off!!

Thursday, 19 March 2009

Confidence is the most important quality in all athlete-coach relationships. -Frank Stampfl

My marathon training is making me tired. I can't wait to taper down.

Tuesday, 17 March 2009

You have to forget your last marathon before you try another. Your mind can't know what's coming. -Frank Shorter

1 month 9 days to FLM.

I ran through Erddig Park again this morning. Beautiful to see the sun rising. Yesterday I was running at sunrise and at sunset!

Monday, 16 March 2009

The thing that makes Bob Kennedy so good is that he doesn't have a fear of losing. He was willing to go to Europe and get hammered. -Frank Shorter

1 month 10 days to FLM.

I ran 8.5 miles this morning. 12.5 tonight.

Sunday, 15 March 2009

"People ask why I run. I say, If you have to ask, you will never understand. It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels." - Erin Leonard

[IMAGE 7161_25956]

Have the vision to see beyond the ordinary.

Today I ran in Deeside in the sixth Border League race. One more to go. I managed to come 12th which surprised me as I had not tapered down. 16 miles in total completed today.

Saturday, 14 March 2009

I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. -Emil Zatopek's description of the Olympic Marathon win in Helsinki

1 month 12 days to the FLM.

I ran with only one pair of gloves on today! It's getting warmer.

Friday, 13 March 2009

To accomplish great things, we must not only act, but also dream; not only plan, but also believe - Anatole France

1 month 13 days to FLM

I went down to the track in Wrexham last night and no-one in the middle distance group was there. I had to do a track session on my own which was incredibly hard.

Tuesday, 10 March 2009

"When we work together we all win together."

[IMAGE 7161_10904]

OK I'm I bloke and I run so I tend not to lean towards working with people. However I do recognise the importance of it and even in running racing in a team is much more fulfilling.

1 month, 16 days left to you know what.

I ran intervals this morning. Eight 1/2 mile reps. The next couple of days I'll be running around Stratford-Upon-Avon.

Monday, 9 March 2009

Today's quote: There was nothing unusual about my victory. The entire story was back in eighth place. There is simply no way to imagine how good Jim Ryun is or how far he will go after he becomes an adult. What he did was more significant than Roger Bannister's first mile under 4 minutes. -Dyrol Burleson, after winning the Compton Invitational Mile on June 5th, 1964. Ryun, just 17, ran 3.59,0

An amazing bloke.

1 month 17 days to FLM. Where is the time going?

I ran 8.6 this morning. It's windy.!

Sunday, 8 March 2009

Yesterday I ran in the UK Intercounties and World Trial XC Championships. It was filmed live on Sky Sports. Did any one see it?

I came 213th out of 292 of the highest quality elite in the UK. The top 9 from each county being present. I was the forth finisher for North Wales which I am really pleased with. I start off near the back and finished stronger than I thought.

I keep thinking that 213th doesn't sound good but give the field it was an achievement.

This morning was a hard 20 mile run after yesterday's race. It was also cold and wet.

Today's quote: "Praise youth and it will prosper." This is a good idea because they will be paying our pensions when we are older!

Happy running.

Thursday, 5 March 2009

Today's quote: "Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." -Dan Gable

It was hard for me getting up this morning. Too cold.

Running is worth the hard work and makes us used to hard work too. Being able to convert this into other areas of life is beneficial.

1 month 20 days to FLM

Wednesday, 4 March 2009

Today's quote: "It's not what you do but the way that you do it". I could type all day about this but I don't have time! Just think about it yourself for a minute.

1 month 21 days to FLM.

I ran a easy 6m this morning. Nice n easy before Saturday's race: UK Inter counties XC Champs.
Quote: When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. -Courtney Parsons

1 month 22 days to FLM.

Did a track session last night. Four 1 mile reps at about 5.25 pace. This morning I ran 1/2 mar at 7.15 pace.

So far this year I've run 833. Wow where is the year going.

Monday, 2 March 2009

Today's quote: "Our greatest glory is not in never falling, but in rising every time we fall." -Confucius

I think I can apply this more to other areas in my life than running. However each time we get an injury or have a slow race we must rise and become glorious.

Ran 5 miles this morning. Recovery run. Track tonight. I'll start to taper down on Thursday for Saturday's UK Intercounties XC Championships.

Sunday, 1 March 2009

"You can't jump down the stairs in one leap, however much you might wish to, and you even more surely can't jump up it, but one step and then the next and there you are, at the top or the bottom and not a bit out of breath or discomposed."

1 month 24 days to FLM.

I ran for 1 hour this morning. 8.67 miles.
Today's quote: "Run like hell and get the agony over with." -Clarence DeMar

Today's run: 22 miles at 7m15pace.

The week: 121 miles since Monday. 2 interval sessions, 1 tempo session. One of, if not the hardest running week of my life!

Saturday, 28 February 2009

Today's quote: "To know oneself is to study oneself in action with another person." - Bruce Lee

I did 9 miles altogether this morning. 5 miles tempo at 5m51s pace. I.m doing 22m tomorrow to complete 121 mile week!

Friday, 27 February 2009


Today's quote: "My father always used to say that, when you die, if you\'ve got five real friends, then you\'ve had a great life." - Lee Iacocca

I hope I don't die soon because I have to admit that I may not have five "real" friends. Although what is a real friend? The trouble with me is that I do too much running to spend a lot of time growing friendships. Plus running makes me tired so when I do see other people I am not always the most exciting person to be with. I am working on it though so if you want to be my friend please be patient with me!

I ran 14m last night which included 8 X 1/2 mile reps in 2m47seconds. This morning I ran 14.5m in 1h44mins.

1 month 30 days to FLM

Wednesday, 25 February 2009

Speed kills

It is true that speed kills. In distance running, it kills anyone who does not have it. -Brooks Johnson

This morning I ran 8.5 miles at 7m10s pace. 2 months to FLM.

Tonight I have a speed session that'll kill me! And it will kill me it I don't do it!
Today's Quote "Remember, even 13 year old girls are training three times per day" -Bro. Colm O'Connel

2 months 1 day left to FLM

Last nights session: 16 X 400s with a 1 min 10 sec rest. Average 73 seconds. A good session down at the club.

Did almost 17 miles this morning at 7m2s pace. I'm enjoying the warmer weather and lighter mornings.

Monday, 23 February 2009

Today's quote: Running is like mouthwash; if you can feel the burn, it's working. -Brian Tackett

Yesterday I ran 9 in the morning, 12.5 at night and then I ran 8 this morning. Tonight's track session will be hard!

Sunday, 22 February 2009

UK Counties Athletic Union Cross Country (XC) Championships

UK Counties Athletic Union Cross Country (XC) Championships

Good news.

I've been "selected" to run for North Wales again (second time) to run at the UK Counties Athletic Union Cross Country (XC) Championships at Wollaton Park, Nottingham on Saturday March 7th 2009. I say "selected" because I was a reserve but others have dropped out.

This will be the most prestigious race I could run in within the UK for XC so I'm nervous. The 4 best from each county/area in the UK will be there.

The website address is:

It will also be filmed live: BSKYB but you'll probably not see me because I'll be in the middle.

Friday, 13 February 2009

2 months, 13 days to FLM

Today's quote: "Well, no athlete respects a big, fat coach who's going to stand there and rest the watch on his stomach." -Arthur Lydiard

I did a good interval session last night. I felt weak but forced the legs to stay tense whilst running which seemed to work. I did 8 X 1/2 mile reps with a 2 mile warm up and a 5 mile warm down. I also ran 8.5 miles in the morning so in all yesterday I did a mighty 20 miles or so. I'm really trying hard for the Marathon.

This morning I ran 14.2 miles in a pace of 7:04. I'm looking forward to my holiday next week and have already planned to run everyday (some days twice).

There will be no computer access on holiday so I will not be blogging next week. But I'll be back!

In work I think I'll come back to more work than I left and all the work that I leave will need to be done first because it will be another week old. No-one else has the capacity to do it.

Bye for now.


Wednesday, 11 February 2009

2 months 14 days to FLM

"You must realize one thing. In every little village in the world there are great potential champions who only need motivation, development and good exercise evaluation." -Arthur Lydiard

This mornings run was 8 miles. 7:20 pace. I think it was possibly the coldest run of the year or maybe the coldest run I've ever done. Temperature: -3.5 *C. I could tell it was cold when I couldn't open the garden gate (frozen solid)!

How was your run today?
2 Months 15 days to FLM

Today's quote "Man imposes his own limitations, don't set any" -Anthony Bailey

This morning I ran 16.5m in 7:05 pace. Note to self: If anyone, and I mean anyone stops me again whilst running for directions DO NOT STOP.

Last night was a good session up and down Cefn Hill from the tarmac line to the Wooden telegraph poll

Monday, 9 February 2009

2 months, 16 days to FLM

Today's quote: "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satisfaction in that. "-Anonymous

Last night I ran home from work. It was cold and wet but still I added an extra mile onto the course! This morning I ran 7 miles and tonight I'm at the track for a speed session. It'll be a high mileage week this week. Preparation for the Marathon.

Sunday, 8 February 2009

2 months, 17 days to FLM

"No one ever drowned in sweat." -Anonymous

Do you think anyone has ever drowned in snow? I suppose they must have.

At this time of year it's hard to remember what sweat it.

Ran 8.5 this morning. A bit slippery in places but I'm not going to let it stop me. Running home tonight.

Have fun.
"If you want to win a race, you have to go a little berserk". -Anonymous

Well I went berserk in yesterday's race but didn't win it!I had fun in the boggy XC course though and came a respectable 15th. Hoping to finish in the top 10 next year in this league.

I ran 20 miles this morning in 7:08 pace.
Quote / race / 2 months 18 days to FLM

"If you want to win a race, you have to go a little berserk". -Anonymous

Well I went berserk in yesterday's race but didn't win it!I had fun in the boggy XC course though and came a respectable 15th. Hoping to finish in the top 10 next year in this league.

I ran 20 miles this morning in 7:08 pace.

Monday, 2 February 2009

Real athletes run others just play games -Anonymous

Ran 6 last night in the snow at 6:50 pace. Then ran 5 this morning in 7:15 pace.
It is never too snowy to run; but it wouldn't take much not to get into work!

Sunday, 1 February 2009

Snow on the ground this morning. I didn't let it stop me. I still ran 10 miles in 7min pace.

"A friend is someone who is there for you when he'd rather be anywhere else." - Len Wein

Have fun in the snow!

Saturday, 31 January 2009

2 months, 26 days to FLM

Today's quote "To run is to strive,to strive is to risk,to risk is to live,so why not run?" -Anonymous

The high quantity mileage has caught up with me today. I did my normal 5 mile tempo run slower than last week by 44seconds. At least I got out there and did it.

Friday, 30 January 2009

2 months 27 days to Flora London Marathon. The days are going down quickly.

Today's quote: "Pain is temporary, pride is forever! -Anonymous" This is a good one for those speed sessions and for the end of a race.

I did 10 m this morning at 6:57 pace. It's nice to think that I'm not going to run tonight. It feels like a break without having a day off. That's the benefit of having 2 or 3 days a week with double sessions.

Sunday, 25 January 2009

Somewhere in the world someone is training when you are not. When you race him, he will win. - Tom Fleming's Boston Marathon training sign on his wall

Ran 22 miles this morning in 7:14 pace. Very pleased with that. My jogging partner, Adrian, surprised me and ran faster this morning.

Looking forward to running a decent few weeks of training. Last week I ran 111 miles. Knee is feeling stronger now. Hopefully it'll stay that way.

Saturday, 24 January 2009

3 months 2 days to FLM

"The ability to focus attention on important things is a defining characteristic of intelligence."

Ran 5 miles this morning in 30 mins. 3miles warm up.

Thursday, 22 January 2009

3 months, 3 days to FLM

A race is a work of art that people can look at and be affected in as many ways as they're capable of understanding. - Steve Prefontaine

I sometime wonder what exactly the mind and body goes through in a race. It must be more than you think.

Last night I ran home: 11.3 miles at 6:55 pace. This morning I ran 10 in 7:19 pace.
I'll be hitting 105 miles this week.

Wednesday, 21 January 2009

As Mae West said, "Too much of a good thing can be wonderful".

Ran 1/2 mile reps this morning on the road, in the drizzle and enjoying it. 8 of them altogether. 8.3 mile run. Running home tonight: 11.3 miles whilst listening to my podcasts.

3 months 5 days left to FLM

Most people run a race to see who is fastest. I run a race to see who has the most guts. - Steve Prefontaine

Sometimes you need guts just to turn up to a race you know you'll find hard.

Ran 16 miles this morning in the cold but clear sky morning. 7:18 pace.

Monday, 19 January 2009

3 months, 6 days

It's elevating and humbling at the same time. Running along a beach at sunrise with no other footprints in the sand, you realize the vastness of creation, your own insignificant space in the plan, how tiny you really are, your own creatureliness and how much you owe to the supreme body, the God that brought all this beauty and harmony into being. - Sister Marion Irvine, 2:51 PR and 1984 U.S. Olympic Marathon Trials qualifier

Ran five last night and 6m45 pace and 6 this morning. Track work tonight.
It is a paradox to say the human body has no 'limit.' There must be a limit to the speed at which men can run. I feel this may be around 3:30 for the mile. However, another paradox remains - if an athlete manages to run 3:30, another runner could be found to marginally improve on that time. - Sir Roger Bannister

Ran 15 this morning. 5 miles warm up / down. 10 mile at 7 min mile pace.

Sunday, 18 January 2009

3 months 8 days to go to FLM

Today's quote: "Sport is not about being wrapped up in cotton wool. Sport as about adapting to the unexpected and being able to modify plans at the last minute. Sport, like all life, is about taking risks." - Sir Roger Bannister

I ran in the North Wales XC league yesterday. I came 12th which I'm please with considering the knee which was hurting last week. The course was 5.4 miles:

Mile splits:
The first mile was too fast!

This morning I did my longest run of the year: 19.5miles. 7m40s pace.

Thanks to Adrian for keeping me company.

Saturday, 17 January 2009

Today's quote: "I've always felt that long, slow distance produces long, slow runners." - Sebastian Coe

Yes but slow relative to what? Slow relative to a bullet is fast!

Raced today. Did same course as a month ago and ran about 20 seconds faster so pleased with that. 5.5 miles race in 32.11 seconds. Cross country.

Thursday, 15 January 2009

3 months 10 days to go to FLM

Today's quote: "Those who say that I will lose and am finished will have to run over my body to beat me." - Said Aouita

In modern times men can sometimes be wimps. - They have to be to "survive" in the secular world. However in running we can get our aggression out!

I did a nice and easy 4 miler today.

Monday, 12 January 2009


3 months 13 days to FLM

Today's quote: "The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep." - Robert Frost

Last night I ran 11 miles in just under 7 min pace. 6 this morning 7m 10s pace. Track work tonight.

Sunday, 11 January 2009

Last 10K

3 months 14 days to the FLM

Today's quote: "The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon. - Rob de Castella"

I remember the first time I did a marathon, my Dad, a former runner, said just get to the first 20 miles in 2 hours then race the last 10K. I replied, "if I got to the first 20 in 2hrs I would be dead!".

Did 4 this morning, Knee is noticeably better. Praise God.

I need more speed.
3 months, 15 days to go to FLM

A lot of people don't realize that about 98 percent of the running I put in is anything but glamorous: 2 percent joyful participation, 98 percent dedication! It's a tough formula. Getting out in the forest in the biting cold and the flattening heat, and putting in kilometer after kilometer. - Rob de Castella

I think Rob_de_Castella's quote is a reflection of will power. In this Credit Crunch age our goal in work is to simply keep our job. Goals in running are a lot more exciting, measurable and rewarding.

Friday, 9 January 2009

3 months, 17 days

Today's quote: "Run hard, be strong, think big!" - Percy Cerutty

I'm learning that to run hard mean not just running fast and far but thinking and planning hard.

Did 3 mile tempo run last night in 5m40s pace. Did 10 miles this morning at 7min pace.

Wednesday, 7 January 2009


3 months, 18 days

The gun goes off and everthing changes... the world changes... and nothing else really matters. - Patti Sue Plummer

When the gun goes I usually think "Why am I doing this". Then when the race finishes I usually think "I could have done that quicker!".

Ran 15 yesterday at 7 min mile pace and 6 this morning.

Tuesday, 6 January 2009


3 months, 19 days to FLM

Today's quote: "Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." - Patti Sue Plumer, U.S. Olympian

Did not go down to the track last night. Far too cold (-0C). Did normal 1/2 mile reps but they were slower than usual due to knee and icy patches on the road. Still glad I got out there and did it.

Did 4.5 this morning

Monday, 5 January 2009


3 months, 20 days to FLM

"Mind is everything: muscle - pieces of rubber. All that I am, I am because of my mind. - Paavo Nurmi"

Yesterday I booked an appointment to see a Physio. I'm seeing her on Thursday. Funny thing is that my knee felt better on last night's run and this morning's run but not 100% so I'll still go.

Sunday, 4 January 2009

3 months, 21 days to FLM and I'm starting to feel nervous because my knee is hurting me and I may not hit my target. Have to see if the knee stops hurting.

Today's quote: "It came like electricity, it came from every fibre, from his fingertips to his toes. It came as a broad waters come through a gorge. He called on it all." - Norman Harris, description of Jack Lovelock's finishing kick to win the 1936 Olympic 1500

Ran 4 miles this morning.

Running is Free

Today's quote: "There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." - Nike

The simple life is the best life. I like running because it is relatively cheap.

Today's race was not as fast due to hurting knee and not having the strength. Ran a 10K in 36.18 and 3 miles.

Thursday, 1 January 2009

Mad runners proud or embarrassed?

3 months 25 days to FLM

Today's quote: "I am both proud of and embarrassed by that run. What kind of geek goes out and runs in a cloudburst just before midnight on his honeymoon? Me, I guess. But probably many others, too. You know who you are. - Mark Will-Weber"

I went to bed early last night so I could get up early this morning and go for a run. Should I be proud or embarrassed?