Tag Archives: trail running

parkrun tourism: Tamar Trails parkrun

by Lolly

Since running at Torbay Velopark back in July, Tamar Trails parkrun has been the only event in Devon, and the only event south-west of Taunton, that we had yet to complete. And so in an attempt to rectify this, and have a family weekend away in a beautiful location at the same time, we made our very first Airbnb booking for the weekend at the end of half term.

During the week, it became clear that the weather fairies would not be in our favour, with weather warnings for wind and rain appearing across the South West. We arrived in Gunnislake on the Friday evening in less than desirable conditions, and spent the evening watching the ever-growing parkrun cancellations list. By the time we went to bed only two events in the extended area were still hoping to go ahead – Eden Project and… Tamar Trails.

After spending the night listening to rain hammering down, I was convinced that it was going to be cancelled on the day. So it was a bit of a shock at 7:50 when I refreshed my Facebook feed and saw that it was actually going ahead. Happily we were staying only a 5 minute drive (or 1 mile run if you don’t have two small children and a buggy) away. We easily found the car park, and after a slight panic on arrival realised we could pay for the parking by phone (disorganised family strikes again).

Family preparing to run — Ok, so not our best picture, but you should see the other attempts…

Tamar Trails parkrun is set, unsurprisingly, at Tamar Trails, which is a network of trails amongst the forest designed for cycling, running, walking and other outdoor activities. From the car park we followed the other runners towards the start – I believe we may have taken a longer route due to a fallen tree, but definitely allow a little time to get there. The run brief covered all the essentials – conditions underfoot were wet and muddy, course was mostly downhill except a kick at 2k and then 4k onwards. Everyone who ever speaks about Tamar Trails talks about the hill at the end, so that wasn’t much of a surprise.

We were all prepped for storm conditions, with KK kicking the unfamiliar rain cover and Lani wearing her splash suit over her running kit (“but how will they see my 10 top?”), but as we set off in the dry I wondered if we’d gone over the top. There were puddles right from the start, but the terrain was fairly solid as everyone worked into the correct positions. We’d decided way ahead of time that Ben would run with Lani and I’d have the buggy, and while Ben had offered to swap when we saw the conditions I decided it was a good opportunity to face some demons.

We quickly got to a short section of puddle-covered mud. The puddles were clearly the safest parts to run on, and while I slowed down both the buggy and I got through intact. I realised that running by myself I’d likely have tiptoed through that section, and so the 3 extra points of contact with the ground, along with pigheadedness, clearly did me some good. I later found out that Lani had completely lost her footing here, and if it wasn’t for Ben holding her hand she’d have faceplanted and their run would have been over near the start.

And then the storm appeared. Any thoughts of having over-dressed the kids were replaced with parental guilt, as the heavens opened and the visibility dropped. It was just a case of focus on how pretty the trees were and try to keep going – particularly as I’d forgotten my watch and so had no clue how far through I was.

The trees opened up, and the views and terrain changed to an old mine. I was surprisingly happy to see a hill (particularly given I had to walk it) as it meant we must be around 2k. There was a rare sighting of some marshals halfway up the hill, but with the rocky conditions I wasn’t even going to try to run past them. The views at the top were spectacular, if a bit hazy through the rain. As we re-entered the trees I saw some signs off to one side, which Ben later explained were markers for mountain bike routes.

A view of hills and trees — Ben took this later in the day; there was less visibility when we ran. Also, Lani pushed Ben into that puddle.

The next section was back to tree-lined trail path. I was lucky as despite the small turnout I was running near a couple of guys, so didn’t feel like I was going it alone. A marshal appeared in view down the path, and a glance to the left revealed we were about to be pointed round a hairpin to a big descent.

Long-time readers of this blog will know that off-road downhills are my biggest weakness. What makes them even harder is having a buggy that is determined to get down as fast as possible. Mostly I did a lot of quad-braking to try to remain in control. At one point I got a bit concerned, so gripped on the handbrake only to realise that when the wheels are wet and muddy that achieves nothing. Happily at that moment the trees opened up, and I saw the path was straight at the bottom of the hill, so I was able to stretch out and nearly enjoy the last bit of down.

And so we carried on along the trail paths, until reaching the marshal who pointed the way to the much-foretold final kilometre. I immediately slowed to a walk, and it has to be said it wasn’t the fastest of walks. The two guys quickly overtook me, as I had to squat down to get power to push the buggy. On a tarmac path it would have been fine, but this was pretty rocky, slippy off-road and so a whole other beast. A woman went past me, hobbling slightly but very complimentary about my efforts.

parkrun volunteers at the finish — Truly heroic hi-viz

Eventually the path veered to the right and flattened off, and I very much enjoyed stretching my legs to the end. Tip for parkruns everywhere – however tough your course is if you give people a good chance to sprint finish they’ll love it. The very soggy finish volunteers were super supportive. I checked my phone and had nothing from Ben, which meant they were still out on the course (as oppose to dropped out in the cafe).

Despite all the rocks, KK had fallen asleep in the buggy, so I stayed and chatted to the volunteers, cheering the next two runners in. And then a shout came out that the tail walker had been spotted. I looked down the path and saw the unmistakable pink of Lani’s splash suit, her trademark finish acceleration kicking in as soon as she spotted me.

A man and girl run on a forest path — I spy with my little eye, something beginning with L

It was a short walk down the path to barcode scanning, and then we continued across the car park to the cafe. Bacon rolls, toasted teacake, and a massive piece of victoria sponge were all very much enjoyed, before we headed back to our Airbnb to fight over the shower.

Although the weather was clearly not ideal, we all ended up having a great time visiting. The Autumn leaves, while slippy, were beautiful to see. The route was fairly straight forward to follow, but a few more signs would have been nice to confirm you’re still going the right way – particularly when running slowly it’s easy to notice every small path off to the side and wonder if you were supposed to take it.

It’s definitely a trail shoe course, and very much falls under the category of buggyable as opposed to buggy friendly. This was by far the hardest buggy run I’ve done to date, and has been a big confidence booster. Very much recommend it, just try not to go during a storm.

And so with Devon now complete, we’ve run every parkrun south-west of Taunton. And we will maintain this target for all of a week, until the next event in that direction starts this Saturday. Lots more family parkrun adventures await!

parkrun tourism: Rogiet parkrun

by Ben

Rogiet is a village in Wales which is more or less at the end of the Prince of Wales Bridge (the second Severn Crossing), and is pronounced with a hard g: “rog-it“. Until recently, Rogiet parkrun was not really on our radar to complete, as it is in the Wales region, rather than the south-west region. A couple of things have changed our priorities. As we’ve discussed before, one of our children gets car sick, which limits us somewhat for many of the south-west region that we have not completed yet, as they are quite long drives. Secondly, regions sort of don’t exist anymore.

So, how has our touring being going lately? Well… it hasn’t. As Lolly mentioned in her Summery Summary, we stopped for the summer holidays. Basically because I get travel anxiety and had no desire to be stuck in queues. Also, I like sleep. This makes me a bad parkrun tourist. Our last tourist parkrun was Torbay Velopark, on 6 July. In the interim, while Lolly has run parkrun almost every week, I have done it only once, a 21:07 at Longrun Meadow in early August.

After all this time, we were itching to get back out touring. Well… Lolly was. I had sort of got used to a Saturday lie-in. We quickly homed in on Rogiet, basically because it was the closest parkrun up the M5 for us. Although Bridport is a little bit quicker to get to, the road quality is somewhat lower, and so more… risky for car sickness. I’m sure we’ll bite the bullet soon, but not first week back.

I think Lolly was trying to get a nice atmospheric pre-run photo. Lani and I had other ideas…

The drive was a doddle: M5/M49/M4 and then come off and double back on ourselves through Magor and Undy to Rogiet. There was plenty of parking, and the event course page very usefully suggested an alternative car park which was next to both the toilets and a children’s play area. Both of these are pretty on-brand for us, so it was great to have that information. After arriving in what seemed like plenty of time, by the time we had used the toilets, got changed (me), got buggy out, and generally had to manage the children, we were getting a little bit pushed for time.

From the car park we were in (Rogiet Playing Fields car park, essentially the railway station overflow car park, which is free at the weekend), it was a relatively short walk over the railway bridge and down into the park. Despite our worries, we arrived in enough time for the run briefing, though we missed any first-timers briefing which might have happened.

As we gathered together for the start, I suddenly realised quite how few people there were. In fact, the attendance of 68 makes it my second smallest parkrun event, after the 49 people at Mount Edgcumbe back in 2016. Even in such a small field, there were two other buggies, which is great to see. When I started buggy running with Lani in 2014, I was something of a novelty, but now it is rare to go to a parkrun and not see at least one. (In fact, I’m coming up on a buggy milestone: Rogiet was my 46th buggy parkrun.) I lined up on the right-hand side of the pack, a couple of people back from one of the other buggies. (The third buggy was tailwalking.)

Before the run, I didn’t know much about the course. I knew that it was mostly on grass, and Lolly told me on the way that it was three laps, and multi-terrain. That was the full extent of my knowledge. I had guessed that it might be another of the flat, bland sports field courses. It was not. We headed out on a grassy track; it was lumpy and scattered with wild growth. I frequently drove the buggy straight through little shrub things right in the middle of the path.

Wedged between the motorway and the railway line, but you wouldn’t know it!

After weaving its way all the way to what I assume is the end of the park, the course turned a sharp 180 degrees, with cheery mini-marshals offering high-fives just before and after. The only ‘hill’ of the course comes immediately after the turn, a short shallow climb immediately followed by the corresponding descent. Even with the buggy this wasn’t much of a climb. The course was pretty narrow along this stretch back for a time, giving no overtaking chances, especially for a buggy.

The route kisses for a short two-way section before forking back off to the right, for the rally segment. This part, in the field we had started in, was very up-and-down side-to-side, which really tested both the buggy’s suspension, and my ability to keep the buggy upright at speed. It was a lot of fun though!

Rinse and repeat, and repeat. After taking it relatively easily on the first lap, I eased quicker as I went along, and managed to run the whole thing with progressive splits. Despite the small field size, I was shocked to finish in 7th, in what was my third-quickest buggy time (23:23), trailing Longrun Meadow (22:56) and Torbay Velopark (22:58), both of which are naturally quicker courses.

Blimey, they do look like they’re enjoying it, don’t they?

After the run, I was pretty thirsty, but had stupidly left my water bottle (along with my phone) back in the car. I accordingly stole both items from Lolly as they came around to complete their second lap. (Her water bottle and phone, obviously. She didn’t miraculously have mine.) While I waited for them to finish their third lap, I had a nice chat to the run director, while KK had fun playing with the cones in the finish funnel. Once Lolly and Lani had finished, we hung around for a little bit being sociable, before heading over to the play park.

Rogiet is a lovely little parkrun. Severn Bridge, just up the road, attracts all the headline tourism in the area because of the novelty. Honestly though? This was a much nicer location for a parkrun, and was such a great, friendly event.

Next up? I don’t know… can I have a lie-in again?!

Town Tree Trail: race report

by Ben

May and June are pretty relentless as far as Somerset Series races are concerned. The Wambrook Waddle and Town Tree Trail were back-to-back this year; Sunday/Wednesday. After a tough hilly race on Sunday, there were quite a few tired legs out there on Wednesday evening: mine included!

This was an interesting race for me; it was the first time since my switch to Minehead that I was taking part in a race with a significant presence from Running Forever. There were a few comments, in jest (I think!), about tripping me up, but I emerged unscathed!

While writing my report for the Wambrook Waddle, I was musing about my pacing tactics; specifically, I came to the conclusion that “at the moment I feel my best tactic is to push hard early and then try to hold on.” I noticed that at the Town Tree Trail last year, although I’d averaged 7:06 per mile, my first mile had been a 6:26. I thought about it some more, and decided that on a flat course, maybe it would be worth trying for a better pacing strategy. Maybe take things a bit easier early on, and have a more even pacing.

A few laps of the field with Matt and Will sufficed for a warm-up, before we then ambled around waiting for the start, which ended up being late. There was more or less a full course description in the pre-race briefing, during which I must admit I completely switched off.

The race

Starting on the front row probably wasn’t the best idea for a controlled start. I had Ali and Sam, both club-mates at Running Forever, just over my left shoulder; both were likely to be quicker than me. As we set off, I consciously avoided going with the leading pack, which Danny and Matt were both part of. Three-quarters of the way around the field though, I realised that Will was still behind me. Bugger; he’s quicker than me too. As we left the field, I glanced at my watch; 6:03 pace. Double bugger.

As we hared along the short stretch of road (and let’s be honest, given the silly pace, it definitely was ‘hared’), Ali and Sam eased past me, shortly followed by Will. Right – the pace might still be a tad too quick; I clocked about a 3:50 first kilometre, which is quicker than my average during my quickest-ever 5k, but at least I’d shuffled down to roughly the right spot.

Leaving the fields, we entered a stretch of fields. In contrast to the lonely race I had at the Wambrook Waddle, I was rarely without another runner during this race. Through this first field section, I had Sam about ten metres ahead, and Nick Brooke closing in behind me. My pace had dropped to something more sensible, and I was happy to tag on behind Nick when he passed me.

During the middle section of the race, it twists and turns around the Town Tree Nature Garden, which is a lovely landscaped garden open to the public year round. As a runner, it’s a pretty unique place to run, featuring a narrow paths around tight corners, including more than one complete 180 degree hairpin. We went over a small bridge which we later ducked under; there was a little waterfall feature we ran under, and countless arches made out of old horseshoes. Through all of this, I remained a couple of paces behind Nick, and now about the same ahead of another Series regular, Andrew Piper.

I was starting to have some concerns about the race distance; we had gone past the two mile marker a little while before entering the garden, and yet my watch bleeped for four miles while we still had a fair bit of the garden left to do. As far as I was aware, we would be following the same route back from the garden, which added up to more than 6.22 miles by my reckoning. I made a mental note to possibly expect a “long 10k”.

When we came back out of the garden, I was feeling pretty comfortable, and soon realised that this was due to the pace having dropped quite significantly. Feeling that I could push on, I opted to move past Nick, figuring that if nothing else, we could work together to keep a decent pace for the last couple of miles. Ahead, Sam had moved out of sight, but another runner was in view, and I felt that I might have a decent chance of catching him. For the next three-quarters of a mile, I was slowly reeling in the runners ahead. One, who was struggling, was passed quickly, while both a runner from (probably) Yeovil and Sam were getting closer.

And then, disaster. A stitch. I haven’t had a bad stitch while running for years, and this was quite an awkward time. Looking back, I was probably running more or less at my limit, and this was just a sign that maybe I’d pushed a little too hard. Or maybe it was something completely different, who knows. I had to drop off my pace a little; I could only take relatively shallow breaths, and although my legs were still miraculously strong, I just couldn’t push. When we got back to the road, with around a kilometre to go, Nick and Andrew cruised past me.

A smile hides the pain and frustration of my finish.

Having eased off my pace for a while, the pain lessened a bit, and I hoped that I could push on to get them back at the finish. I thought I was more or less maintaining the gap as we ran around the final recreation field that we’d started in, but when I looked at it honestly, I was slipping back. My focus switched to the runner closing in behind me, and I concentrated on running hard enough to keep my position, which I managed.

Post-race

I haven’t seen any results yet, but I’m guessing that I placed somewhere in the 20s, which isn’t awful for the Series. We’d been quietly hoping before the race that we might have a good chance at the men’s team prize, as I was likely to be the last of our four finishers. Unfortunately, for both our hopes of the team prize and himself, Danny busted his ankle in one of the fields and had to drop out just short of two miles in. Dammit Danny!

After grabbing a cold shower, I headed with Matt and Will for some food (a sausage roll (thanks Will!) and a donut). While we were eating, the race director came over as asked for our race numbers and approximate finish times as apparently some runners had been missed, and they were trying to work out where the gaps were. This delayed the presentation ceremony a bit!

It was a successful race for both my clubs; Matt got a trophy for being third overall, and Verity was third lady. Meanwhile for Running Forever, Sam was first female, while Ali took home the prize for first veteran male 50+. For me, no trophy, but a surprisingly quick run. Considering that last year I was running pretty well in May, I actually ran a quicker pace this year (though the added distance meant a slower overall time.) Along with a decent Wambrook Waddle race, I can hopefully build on these for the summer races, and maybe an autumn PB attempt at either 5k or 10k. Or both?

Did I enjoy this race? Actually, yes. I didn’t have particularly good memories of it from 2018; not that it had been bad, just that I’d felt it was a bit bland. But, yeah, I enjoyed it.
Would I do this race again? It’s in the Somerset Series, so yes, I expect so.
What’s next? Lolly will be running the Wells 10k on 26 May, then I think I’m doing the Crewkerne 10k on 2 June.

Wambrook Waddle: race report

by Ben

This is the third time I’ve run the Wambrook Waddle; I previously took part in 2017 and 2016, while Lolly ran it in 2015. Last year, it took place, but wasn’t part of the Somerset Series, so I gave it a miss.

Running hasn’t really come together for me this year. Am I running badly? No, not really. But am I running well? No, not really. I really, really, really want to break 40 minutes at 10k this year, but without a sustained period of decent training, it’s not going to happen. But anyway, that’s not what this post should be about. Suffice to say, that more or less as always, I’d have liked to be more prepared for this race.

This was the second race for my new club, and it sort of underlined part of the reason behind my switch; I was one of four from Minehead, while there was no one else from my old club there. Well, technically, Lolly was there, but she wasn’t running, just spectating! (Mostly stopping the kids from killing themselves, actually.) After a little pre-race potter about, we headed out for a warm-up, which included the field we would climb up at the end of the race. During this (in which I actually ran quicker up the hill than I would in the race) we discovered that the car park hadn’t been marshalled very well (at all), meaning that there were cars parked across the race route! Thankfully, the gaps were big enough to get through easily, but it was one to bear in mind for later…

More faffing about ensued for the next ten minutes before the race start: mostly I dumped my sweaty warm-up top on Lolly (I’m sure she appreciated it), and switched to my race vest. The pre-race briefing sensibly suggested not tripping over anything, and kindly reminded us that this was quite a hilly race. Hopefully, it wasn’t too much of a surprise for anyone!

… and GO!

I love the start to this race. A 600 metre dash downhill to a stream crossing. I started what felt like relatively conservatively, but ended up second behind only Matt. Not so conservative after all. I actually felt like I could have pressed a little bit quicker than Matt was going while remaining comfortable, but I opted not to be a complete prat, and stuck in behind him. I took a slightly different line to Matt through the stream… and it turned out to be completely the wrong one. I sunk down a lot more than I expected (and a lot more than Matt), and nearly fell in. As it was, my vest, head and arms were all soaked from the splash/sinking combination.

Immediately after the stream, the route follows the old adage; ‘what goes down, must come up’. Or whatever. I wasn’t surprised when people came streaming past me as we climbed the long hill (well, it felt like they came streaming past me, in reality I was still in 10th at the top of the hill.) I was completely prepared for this; much as I would love to say that I could pace properly, and be that guy who conserves his energy for the last push, it’s just not how I race. Maybe when I’m closer to peak fitness I will give it a go, but at the moment I feel my best tactic is to push hard early and then try to hold on. I’m aware that this is probably just a really bad idea.

As usual, in warm conditions after a slog up the hill, I was glad for the 1.25-mile drink station. The hill went on for a bit longer before the fiddly twists and turns through the wood at the top. Through this section I heard footsteps come up quite quickly behind me, but before the runner could get passed, the course dropped downhill again, and I was able to stay ahead. I maintained my slim advantage all the way downhill, until we reached about 2.5 miles into the race, and then he inevitably went past. And that, for all intents and purposes, was the end of my actual racing. I was in 11th place, and maintained exactly that position for the rest of the race. The end.

Okay, so it wasn’t quite that simple, as I still had another 3.7 miles to run. The immediate battle was the second climb of the race. I took a brief walk towards in the middle of the hill, but tried to push on as best as I could. Mostly because there were a couple of marshals on the hill, and I felt guilted into it! Another descent took us down to the third river crossing of the race, before easily my least favourite hill.

I don’t really know what’s so bad about it; looking on Strava, it doesn’t look the steepest of the hills, and it’s far from the longest. Maybe it’s partly the underfoot conditions. Probably, it’s just that it’s just barely over halfway through the race. Far enough in that I’m already knackered from the hills already run, but not far enough that I feel like I can push on through because I’m nearly finished. Thankfully, after the short, sharp climb through a field, the second drink station gives a handy excuse for a rest. The course continues to climb after, and I was able to see the runners both ahead and behind me. The gap looked similar each way, and I was a bit concerned that this meant I was slipping back into those behind me. I couldn’t do much about it at that stage though, I was struggling a bit with the hill, though it was a relatively friendly 1:10 or something.

From mile four, the course mostly runs through relatively flat fields until a couple of drops and climbs right at the end. A couple of fields into this stretch, not long after my watch beeped for four miles, I realised that I’d sunk into something of a plod. I made a conscious effort to drive my arms and generally ‘get a wriggle on’, otherwise I was definitely going to fall into the clutches of those behind me. (I could see a group of three; my club-mate Verity and two men.) Having sped up, I slowly built up the gap on that gap, and hoped that would dissuade any of them from making too much of an effort to catch me. Conversely, I briefly saw the group of three ahead of me; all three were Minster Milers runners. It looked like Ed had caught the two ahead of him, and I was hopeful that it meant they were struggling. As it turns out, they either sped back up, or it was something of an illusion, as they both finished around a minute ahead of him.

Although it had given me a brief impetus to speed up, it soon became apparent that I wasn’t going to catch anyone, and I settled back into a steadier pace, aware that I had another race coming up on Wednesday. In fact, I ended up running the last hill (though the car park field) slower than I’d done it during our warm-up.

A half-hearted attempt at a sprint-finish.

I had a lonely second half of the race; I finished in 11th, over 90 seconds behind Ed and 50 seconds ahead of the next runner. For the Somerset Series I was chuffed with an 11th place, and it was also a course PB by about 45 seconds, so I can’t really complain.

Did I enjoy this race? Yes. It’s really tough, because the hills kill you in the first half of the race, but this is the sort of race I love.
Would I do this race again? Again, yes. This is the third year I’ve run the race, and I’d love to do it again.
What’s next? The ‘Town Tree Trail 10k’ on Wednesday 15 May. I ran this last year, but didn’t blog about it. It’s off-road, but almost pancake flat, with some lovely twists and turns around the Town Tree Nature Garden.

Butleigh MT 10k: race report

by Ben

I previously ran this race in both 2017 and 2018, and described the course in the 2018 report, so I won’t go into too much detail again.

After starting my Somerset Series campaign last weekend at the BHAM Trail 10k, it was a back-to-back week of racing, with the Butleigh multi-terrain race coming the following weekend. In between, we had a week at Center Parcs, which was a lovely family holiday, but I’m not all that convinced that the nice meals out and the various activities were all that conducive to race preparation!

As I hadn’t signed up in advance, I arrived suitably early in order to register on the day. And by “suitably early”, I really mean far too early! It was basically just me and the marshals for about quarter of an hour. Registration (once it opened) was nice and straight-forward, and I was soon back in the car listening to a podcast while I waited for other people to arrive. Namely, Matt B, who was bringing my new club vest. A midweek transfer from Running Forever RC to Minehead RC had gone through somewhat quicker than I was expecting!

I’ll admit, pulling on the blue vest of Minehead felt pretty odd after five years of the red and white of Running Forever. (The vest is also a little too big, which is unfortunate. Maybe a hot wash or two?) Still, part of the reason that I made the switch was borne out at the race: there was one other Running Forever member, someone that I don’t know that well, compared to a group of seven of us from Minehead.

Race

Given my cold, I opted to take it pretty easy from the outset; though my splits don’t make it appear that way. I ran an almost identically paced first mile as in each of the last two years, but bear in mind that it was so much firmer this year. So while my time might have been about the same, the amount of effort required for that time was far less. In fact, over the first four miles, I was nearly 45 seconds quicker than last year. My final two miles brought me back to almost exact parity. But I’m getting ahead of myself.

I let runners flow past me early on, content to run my own race. Unsurprisingly, because of the conditions, I ran a huge PB on the ‘Up to Reynolds Way’ Strava segment. In previous years, this has been a quagmire of a field, but this year, it was completely solid, resulting in a 26-second improvement. Despite this, it was one of the sections I struggled with; anything uphill meant that I slipped back. I soon found that while I could ‘cruise’ without too much issue, pushing that little bit harder just wasn’t possible, my chest didn’t allow me to step up that extra gear.

Looping around the first field. The t-shirt was possibly a bit of a mistake, but I was worried that if my run was quite slow, I might get cold.

I held pace through the middle section of the race, a combination of descents and flat fields, but the second, long, climb was a real struggle. I slipped back a few positions early on, and could hear more footsteps further up. I glanced back and saw a few runners behind me, but somehow I managed to only let one through. By this stage, around four and a half miles in, with around two to go (another long “10k”), my competitive instincts were straining. Although I was limited by my chest, I was no longer just taking it easy. I was pushing as much as I felt I could, trying to keep hold of positions if I could. I went past a runner that I’d been keeping pace with for a little bit, but then let a Langport runner through. I tried to match pace with the Langport runner, and found that I could do well enough. As the course dropped down out of the woods, I flew back past him again, but not for long, as he overtook me on the subsequent flat.

From there on, the final three-quarters of a mile, things stood pretty equal. The Langport runner eased away from me, while Verity (a fellow Minehead runner) was closing in behind me. I ended up beating her by a couple of seconds, but had the race gone on for another 50 metres, I wouldn’t have had much of a chance!

I need to work out the race number alignment thing…

The results haven’t been posted yet, so I don’t know what position I finished in. I normally wouldn’t have raced with a cold like this, but given that Lolly and I both want to complete the Somerset Series this year, we can’t really afford to miss too many. My position isn’t going to be amazing, but it’s a pretty small field, so hopefully it won’t have done too much damage. Importantly, that’s two races under my belt already, with another couple hopefully coming in May.

Did I enjoy this race? Today: not really, it wasn’t much of a “race” for me.
Would I do this race again? Yes. This was the third year in a row, and I can’t see any reason I won’t be back next year.
What’s next? The Wambrook Waddle on 12 May, which I raced in 2016 and 2017, and Lolly ran in 2015. Lolly has the Glastonbury 10k the week before, which she ran in 2015, and I ran in 2016. (She better get training!)

BHAM Trail 10k: race report

by Ben

The BHAM Trail 10k was a new one in the Somerset Series for this year. They had held their first event in 2018, but it had passed me by (and, who am I kidding, if it’s not in the Somerset Series, I’m not really interested!) BHAM Runners are based in Bower Hinton, Ash and Martock on the Somerset Levels. The Somerset Series already has two races in close proximity, the Ash Excellent Eight, and the Town Tree Trail 10k. The Tin Tin Ten, which is sadly no longer running, used to be just a couple of miles away too.

I hadn’t done a great deal of research before the race, but I did have a quick look at a Strava summary from someone that ran it last year, and discovered that while it was mostly flat (which is to be expected on the Levels) it did start with a downhill, and correspondingly finished uphill. Even so, it totalled less than 250 feet of elevation, so nothing too concerning there. Beyond that, I didn’t really know what to expect.

As usual, I’ll get my excuses in early. I’d been running well this year, building back towards full running fitness, which culminated with my 20:00 at the Street 5k in February. Unfortunately, shortly thereafter I fell over while running on the Quantocks. Then I got shingles. Then I got the diarrhoea and vomiting bug. Happy times. I ended up missing around five weeks of training, and have only had two weeks back so far.

Race day

Parking was a military operation; we were neatly squeezed into a little trading estate. It was a short walk from there to Bower Hinton Farm, which served as the Race HQ. It was a little disappointing that there only appeared to be one porta-loo (plus a porta-urinal). The pre-race instructions had mentioned that there were toilets at the car park, but when I asked the car park marshals, they directed me to the farm.

Timings meant that I ended up missing my warm-up, which was a little unfortunate, but ultimately, I’m not in the kind of form where it’s going to make much of a difference. (The link between warming up and injury reduction is inconclusive, but the links with improved performance are far more apparent.) The children’s race was ran at 9:30, before the adult race (due to start at 10:10) which meant that the race briefing for the 10k doubled up as the prize ceremony for the children’s races, which was a nice touch to make sure that the children got a good crowd. Awarding children model grenades was less suitable, I felt. I get the obvious link between a grenade and the cartoon BHAM! explosion logo that the club use, but while it is fine for the main 10k, it felt inappropriate for the children. But hey, call me Generation Snowflake.

Race

With the race briefing complete, we bimbled over to the start line. It quickly became apparent that there weren’t that many of the typical front-runners. This wasn’t too surprising, as the race was held on the same day as the Taunton Half Marathon. Despite my expectations of struggling somewhat, I lined up in the second row from the front, and with little fanfare, we were set off.

Burnham’s Matt Powell was chuffed with a front-row start! Credit: Derek McCoy

After a short and relatively inconsequential climb, we dropped downhill for the first half mile of the race, and I mostly just let myself off the leash to have fun. The initial back-and-forth position changes went on as we worked ourselves out, but I quickly shuffled into tenth. A top-ten finish would be great, but I didn’t much fancy my chances of holding onto it. The early stages of the race involved a number of narrow muddy paths which were pretty slippery after the recent rain, and I could hear the footsteps closing in behind me as we navigated them. The narrowness of the paths meant that the runners behind couldn’t pass me, and I gained a bit more ground as we crossed a couple of stiles shortly after.

The stiles marked the beginning of the more traditional fare for a race on the Levels; running around the edges of fields. With this came plenty of room for passing, and it wasn’t long before I’d dropped a couple more positions into twelfth. At this stage, around a mile-and-three-quarters in, I was worried that the rest of the race might be a slow progression of other runners easing past me, but despite regular and frequent glances over my shoulder, I seemed to be holding onto twelfth okay.

After the early mud, most of the rest of the course was relatively firm through the fields. At around the three-mile mark, we came out onto the road for a few hundred metres before turning off, back into another field. That was the only significant road section of the race; another couple lasted less than a hundred metres each. The field after was perhaps the toughest section of the race. It was horribly uneven and leg-sapping: I can only imagine how much worse it would have been with a bit more rain!

More fields, more stiles, all good stuff. The aid station (which was somewhere during all this, I really can’t remember where), was dubbed the ‘Claire Station’ as all the volunteers there were named Claire. I didn’t take a drink; I was struggling a little, but water wasn’t going to do much! The only significant climbs of the race were both at the end; a climb up to a residential area on the edge of Bower Hinton at just over five-and-a-half miles, which wasn’t too bad, and then another at about six-and-a-quarter miles, which was.

Yes, six-and-a-quarter miles. This was a long 10k. So long in fact that it was closer to 11k! I had continued to glance over my shoulder, but the expected rush of runners passing me hadn’t happened. Until that last hill. Nicknamed ‘Cripple Hill’, it certainly had the expected effect on me. After managing to run the lower section, I ground to a walk soon after the cheering spectators. I felt nauseous, faint, all the great stuff. It felt like I was walking forever; a pair of runners went past me, and then a third just as I got back up to a jog. I managed to drag a sprint finish out of the reserves to get myself back into fourteenth at the end.

Flying feet during my brief sprint to regain 14th. Credit: the Burke family

A nice medal and goody bag awaited at the finish. A couple of biscuits, a bag of Haribo and a drinks bottle, along with a good quality medal made this race great value at £12. The good value continued at the cake stall: two cakes for 50p, plus a hot drink for the same again – bargain! We hung around long enough for Matt B to receive his bronze grenade for third place. It turns out that if you press the lever, it beeped and made an exploding noise!

Overall, I summarised this race on my Instagram post: “Harder than it should have been today, but to be honest, that’s just the difference between where my head thinks I should be, and where my fitness currently is. Nice course, but leg-sapping terrain in parts. Can’t complain at 14th overall, 13th male. Somerset Series campaign started.“

Did I enjoy this race? Yes.
Would I do this race again? Absolutely.
What’s next? The Butleigh MT 10k next Sunday, which I ran in both 2017 and 2018.

Ben’s training diary: w/c 4 February 2019

by Ben

This week was always going to be tough. Lolly was away from home for two nights, Tuesday and Wednesday, and also had her Coaching in Running Fitness course over the weekend, meaning that I had sole parental responsibility for the kids for a fair chunk of the week. Given that I’d built my mileage back quite quickly, this seemed like an ideal week to ease off a little bit and take a “recovery week”.

Tuesday: Seaton coast path

I had meant to get out for a run on Monday, but it just didn’t happen for a variety of reasons. Knowing that Lolly was leaving early Tuesday evening, this only left me with Tuesday, otherwise I’d have to wait until Thursday evening. Even on a lower-mileage week, that would be a bit late for my first run of the week!

This one really did push things fine. Work went on a bit longer than expected, but I managed to get changed and out for four miles out and back along the coast from Seaton. I didn’t really have time for anything more – sure, I could have squeezed an extra mile in if I’d stuck to the roads, but where’s the joy in that?! Conditions were pretty awful, the ground was really wet and slippery after the snow at the weekend, and it was lightly raining and misty, so visibility was bad too! The first and last kilometre of this run were on road, which might be part of the reason I managed a 9:08/mile average pace, though I’m honestly surprised to see that even my slowest mile was 9:42, which given the mud… I’m very happy with!

The views were… well, actually, the views weren’t.

Friday: Five miles general aerobic

This was just one of those runs where things just didn’t feel quite right. I can’t really pinpoint exactly what it was. I had an ulcer on the edge of my tongue which was very painful, and I possibly hadn’t eaten or drunk as much as I should have done. It also affected my breathing slightly, so maybe I wasn’t getting enough oxygen. Or maybe it was something else completely. But it just wasn’t great. I’d initially planned to go out at a decent pace, probably slightly sub-8:00/mile, and then push harder in the middle for a Strava segment effort. (Not for CR, which I’d have had no chance at, just because it was a good excuse for a ‘push’ in the middle of my run.

All those plans went out the window after the first mile; I’d just about managed 8:20, and thereafter continuing at around 9:10/mile felt tough enough. I still managed the five miles that I’d planned though, so no major issues.

Sunday: Seven miles ‘long’

Once Lolly was back from her course, I headed pretty much straight out for my last run of the week. Given that it was Sunday evening and we hadn’t had dinner yet, I couldn’t go too long, so I settled on “6 to 8 miles”. I hadn’t planned a route at all, so figured I’d just work it out as I went along. My first mile was the quickest, an 8:39, but after that I settled into the 8:50 to 9:05 range pretty comfortably. I ended up doing 7.11 miles, so pretty much smack in the middle of my target. Nothing too interesting about this run!

Weekly summary

The week went more or less as I’d expected. With everything going on, it was tough to find much time to get out for runs, but I managed to do three, and I clocked up 16 miles, which is sufficient for a “recovery week” style plan. I’d have been happier if I’d been closer to 20 miles, but I can’t be silly about it.

Next week, the plan is to get the mileage back up towards 30 miles, and hopefully incorporate the Street 5k on Wednesday as a bit of a time-trial to see where I’m at. It is far from my favourite race, as a five-lapper with sharp right-angle bends, but I’m pretty eager to see how I’m doing.

Ben’s training diary: w/c 28 January 2019

by Ben

So last week, I set myself a couple of targets to try and prevent myself from feeling so under pressure as I had done:

Get out for a run on a Monday or Tuesday.
Have a training plan coming into the week, rather than just making things up ad hoc.

I’ll approach these in reverse order: I did not have a training plan for the week; I pretty much just made things up ad hoc. Sure, I had some vague ideas about how I might manage to hit 25 miles for the week, but nothing specific. On the other hand, I did manage to get out for a run on Monday or Tuesday. So, mini-yay!

Tuesday: RFRC Trail Run

These days I probably run more with Minehead RC than with Running Forever RC, despite the latter being my first-claim club. So it was nice to be able to pop across town to catch up with some of my RFRC club-mates, and head out on a head-torch trail run. This is only the second completely night run that I’ve done with the club, but unlike when I do it alone (when it seems eerie and weird), I mostly just forget that it’s actually dark at all. The effect of group running is miraculous sometimes!

We headed out on a very muddy and slippery route that headed over Cotlake Hill, one of my favourite local routes. I had a few good chats with various people, and enjoyed the route, though I couldn’t have really told you where we were most of the time in the dark! We clocked up just under six miles in just over an hour, which is a pretty good pace for the group at night. For me, I wasn’t at all fussed about pace on the run, just getting some miles in early in the week: mission accomplished.

Thursday: 5.8 miles ‘steady’

This should really have been a gentler run, but with an amber weather warning in place for snow and ice, which was apparently due to come in at 17:00, I needed to get a wriggle on as I went out at quarter past four. This was a bit of a stupid run – not that I was running in an amber weather warning, but that I had decided to run out on country roads in the foothills of the Quantocks during an amber weather warning. It was lightly snowing as I ran, and had it been heavier, I could have been in a bit of trouble getting back, especially as I was just wearing road shoes. But anyway…

This was a pretty decent paced run. I covered the 5.8 miles at a pace of 8:10 per mile on average, with a couple of ‘grade adjusted paces’ of 7:47 and 7:22 for miles two and three. I can’t really complain about too much on this one; I felt pretty good.

Saturday: Killerton parkrun

I wrote about this in another blog post, but as usual, I’ll address my performance a bit more closely. Having not run at Killerton in over four years, I couldn’t really remember too much about the course (except that it was mostly off-road, and was a net-downhill). I shot off far too fast early on, but then settled in with a small group, which helped me to control my pace for pretty much the whole rest of the run. Despite the snow and ice, conditions weren’t too bad to run in. There were a few icy puddles to negotiate in a couple of sections of the course, but otherwise the weather had mostly firmed the ground up a little.

A sprinkling of snow remained, though it was a bit more than that in a couple of places!

I never pushed myself too hard during the run, but I did stretch my legs a little bit more towards the end, managing to pass another runner in the last field, and then keep ahead as we approached the finish. I beat my previous time at Killerton by 16 seconds, and comparing my two Strava records, it looks like most of that was in the first kilometre; my splits for kilometres two, three and four are practically identical.

I was chuffed to equal my time from Penrose parkrun on New Year’s Day of 21:21. Penrose is pretty much a flat road course, so to achieve the same time off-road (even bearing in mind the net-downhill) is a good achievement.

After finishing the run, I headed around as part of a group of six for a cool down loop of the whole course again. The pace was a fair bit quicker than I would have run for a cool down, coming in at 7:44 per mile, but it was just nice to have company (and people who knew the route). The mileage was pretty necessary, as while I’d got out a couple of times in the week, I knew that I was a little behind target again.

Sunday: MRC Relay Leg One Recce

After running with organised recces of leg three (which I’m not running) and leg two (which I’m not running), and going out on my own for an out-and-back run of half of leg one, it was good to get a proper recce of the route done. I feel like I’ve got the second half of the route, which I’ve now run twice forwards and once backwards, settled pretty well. I want to run the first half, or at least the part getting out of Minehead, again if I can, just so that I’m confident on the day.

The run itself was done at a pretty chatty pace. Seven of us started, and we met Nigel about halfway along to take us up to eight. It was nice to get a bit of clarity on a couple of parts of the route, where people had gone different ways on different recces, but mostly just good to run and chat. We did 8.2 miles at a moving pace of 9:53 per mile (or 11:53 per mile overall), but as with the other group run earlier in the week, this wasn’t about the pace.

Weekly summary

I was really pleased with this week overall. Two of the runs were very gentle paces, but that’s really not a problem at the moment. The other two both pushed the pace on a little bit more, particularly the parkrun, and show that I’m progressing. Running is starting to become a habit again.

Amazingly, this January has become my highest mileage January ever, just surpassing 2014. I ran over 90 miles, and feel like I should have done more. I think this shows two things: firstly, I’ve actually done pretty well and getting back running again, and should be able to press on nicely through February and March. Secondly, I’ve been putting myself under way too much pressure, feeling like I haven’t done enough. I need to seriously consider giving myself a bit more of a break: both mentally and physically. A recovery week is probably well needed before I introduce too much speed work.

parkrun tourism: return to Killerton parkrun

by Ben

Between Lolly and I, we have actually visited Killerton parkrun three times before. I did post about my first visit, way back in October 2014. Back then, I was in the infancy of my running; I’d run my first trail race a few months earlier, but was still very much a road runner. It was only the second event I’d ‘toured’ at, and I was very much a regular at Longrun Meadow at the time. In contrast, only six of my last twenty six parkruns (dating back to the start of 2018) have been at Longrun Meadow, and I’m predominantly a trail runner these days. With these things in mind, and the fact my previous post was more of a comparison between Longrun Meadow and Killerton, I thought it worth writing it up again.

Although Killerton is a parkrun that I’ve been meaning to get back to again for a while, it’s taken me 225 weeks to return. In fact, it only happened this week because of the snow. We had been scheduled to visit Severn Bridge parkrun: I was even on the volunteer roster as Run Report Writer. But then the snow and ice hit, and in a swathe of cancellations (particularly in the Bristol area) Severn Bridge was called off.

With Longrun Meadow also cancelled, it was time for Killerton to shine. They had announced on the Friday that they would almost certainly be on, so it only remained to get myself into gear and out in time to do it. Which nearly went all wrong – when I got in my car, after de-icing, my sat-nav suggested that I would arrive at Killerton at 8:58. Bugger. It would take longer than two minutes to change into my trail shoes and get to the start!

Well, after an entirely legal drive within the speed limits, it turned out that my sat nav just didn’t like small country roads (I’ve only had this car for five-and-a-half years, you’d have thought that I’d realise that by now.) I arrived at about 8:46. This left just about enough time for me to get my stuff sorted and head up to the start for the first-timers briefing. Sure, it technically wasn’t my first-time, but after 225 weeks, things get a bit rusty. There is space for 270 cars in the National Trust car park (free to members, no idea how much for anyone else, as we’re members.) Killerton are very open on their social media that car sharing is important, and they will literally turn any car after the 270th away. (They have a car park marshal with a tally counter.)

Perhaps unsurprisingly, given the weather, there were not that many first-timers or tourists of any description. As far as we could tell, I might well have ventured the furthest (Taunton to Killerton being a huge 29 miles), and there was only one person running their very first parkrun! It does have to be noted that I appeared to be in a distinct minority, with both my arms and legs bare. I was certainly a tad chilly at the start, but I was absolutely fine during the run, so I don’t have any regrets.

The run

Both the first-timers and the main run briefing had warning about slippery sections on the course due to ice, but things weren’t too bad early on as we crossed a snowy field and then dropped down along woodland paths. I went off a little too fast through this first mile, enjoying the terrain. There are a few gates and cattle-grids along the route, but they are all marshalled and open during the run. (Except the cattle-grid, which is taped off!)

A snowy start – but lovely and wide to avoid congestion!

Shortly after the start of the second mile (towards the end of the second kilometre) the course winds around the edge of a field (though still on the woodland path) and starts to climb again. At this point we had our first real issue with snow or ice, with a short section of compacted snow on the uphill that was a little bit slippery, but nothing too serious. We continued on for another half mile through the woods before emerging onto farm-track. While this is probably normally an upgrade in terms of grip and pace, we now found ourselves playing ‘dodge the icy puddle’. I was running well inside the top-20, so few of the puddles had been broken up.

My memory gets a bit hazy as to exactly which order things came along this stretch, but things definitely got worse before they got better. We had a huge puddle to get through, which while not actually icy, was unavoidable and very, very cold. There was then (or possibly there had already been, whatever) a stretch with more mostly unbroken puddles: though bizarrely, my biggest concern was the marshal who was walking down to warn us to be careful!

You can just about make out the finish funnel, and the huge field we run up towards it.

Safely through all the ice, the course returned off-road into the large field to the south of Killerton House. During the summer, these are often filled with livestock (last time Lolly ran, the lead runners were having to weave through some quite rowdy cattle in the finishing straight!) There was nothing there today, and in the clear conditions, I could see all the way to the finish from a long way off. I slipped past one runner early on during this field, and had expected to gap him easily, as he seemed to be struggling, but he made me work all the way to the finish!

Post run

A time of 21:21 equalled my effort at Penrose parkrun on New Year’s Day, the quickest of the year for me. It’s worth bearing in mind that Killerton is a downhill course, finishing about 120 feet lower than it starts. After scanning my barcode, I overheard a couple of runners mention that they were going for another lap. I’d wanted to make sure I added a couple of miles onto this run, so I figured that I’d try and tag along. There ended up being a group of six of us heading around the course again, and I got a lovely commentary on the course and some of the runners and marshals from Gordon Seward, a very regular volunteer at Killerton (he’s been timekeeper over 40 times every year since the event started in 2011.)

I dropped off the group as we approached the finish for the second time, and stopped to chat to Kirk Shepherd, a fellow tourist and Longrun Meadow runner. We discussed the course and conditions for a while before he headed to the cafe and I headed home. (As Danny Norman told me last week, I’m a part-time tourist sometimes.)

Killerton is a lovely parkrun in a gorgeous location. There are toilets in the car park, and a National Trust cafe, which smelt delicious, between the scanning table and the car park. There’s generally a hose available by the toilets to hose down dirty shoes, and this week there was a bread stall set out by the car park! Lolly has often brought the children down during holidays as it’s a great place for them to run and explore, but I have to admit that I’ve never been myself outside of parkrun.

Hopefully it’ll be less than 225 weeks before I return again.

Ben’s training diary: w/c 21 January 2019

by Ben

After only managing 14 miles and 16 miles in each of the previous two weeks because of a cold, I was pretty eager to get back up to the 25 mile figure that I have been carrying around in my head. I didn’t really have much planned for the week, other than a long day away from home on the Friday.

Wednesday: 7 miles along the Tarka Trail

Although technically coast path, the trail runs along the River Taw for this stretch.

I didn’t really manage to get myself going early in the week. Having run Thursday, Saturday, Sunday the previous week, I didn’t want to be out again on Monday, but I could really have done with a run on Tuesday. Unfortunately, I didn’t manage it while I was at work, and then the cold rain put me off at home. This then started to put the pressure onto me to get something done on Wednesday. Thankfully, I finished work early enough to be able to get out for a run while I was out and about. As I was working in Barnstaple, I opted to get along to the Tarka Trail. I had previously run part of this out-and-back from Barnstaple to Fremington, so this time I drove out to Fremington (about 15 minutes) and ran from there.

This section of the Tarka Trail is an old railway line, and as a result it’s pretty pancake flat. Across the whole 7.33 miles, Strava reckons I did 37 feet of climbing! The terrain is all very easy going too – in fact, I should have been wearing proper road shoes, rather than my inov-8 Parkclaws. That poor shoe choice meant that I had sore soles by the end of the run, but no real harm done. I was feeling pretty good on the run, and managed a pretty decent pace, averaging 8:04 per mile, and being pretty consistent throughout.

Wooo wooo! (Everyone makes train noises through tunnels, right? Right?!

I enjoyed this run, and I enjoyed pushing on a little faster again than I’ve been recently. On the one hand though, I need to be careful to keep most of my runs at a gentler pace for a while, as I build back to base mileage, but on the other hand, I do need to start pushing myself.

This was also part of the coast path, and so works towards my very long-term goal of running the entire South West Coast Path. Yay.

Friday: Moors Valley Forest Trail

After not running again on Thursday, I was really feeling under pressure to run on Friday. My brother and his wife were coming to visit us, and I had a horrible day planned on Southampton and Ringwood, so I wasn’t sure whether I would manage anything. Thankfully, I managed to leave early, and the work wasn’t as bad as I’d feared, so I was able to sneak over to Moors Valley Country Park (much to the annoyance of Lolly), which is one of the best places to run.

Another train related image – the miniature railway at Moors Valley. It wasn’t running on a school day in January…

I decided to head off in a different direction to my previous runs in the park, and explored the lakes and ‘forest trail’. The place never disappoints, and it was another lovely little run. Unfortunately, the emphasis was rather on the ‘little’. Having not planned the run, it ended up coming in at 3.2 miles, which was probably a little bit shorter than I would have liked in terms of accumulation for my weekly total. But… I did need to rush back, so I couldn’t really faff about adding more on.

Saturday: Henstridge Airfield parkrun

I’ve mostly written about this in another blog post, but for the purposes of my personal running, this wasn’t that significant. I ‘ran’ the 5 km with Lani at a pace of 14:16 per mile. Great for her, but not particularly relevant training for me. I had intended to head back out for a couple of miles immediately after, but didn’t. Enough said.

Sunday: 10 mile long run

It’s more or less the theme of the week, but I felt under real pressure to get the miles in on Sunday. It was also the theme of the week that I didn’t just knuckle down and get it done early. I didn’t end up going out until almost three in the afternoon.

But, in the end, it was a pretty positive run. I clocked up 10.6 miles on a variety of terrains, and ticked my ‘novelty’ box with a new area explored around Knapp. The combination of wet, muddy fields alongside a fair bit of road running meant my shoe choice was inevitably going to be wrong in at least one part of the run, but it was great to be able to get out on some decent trails without having to go for a drive. I always forget that I can actually do that! As you’d expect, my pace was a bit all over the place, but I averaged 8:53, which given how muddy some parts were, seems pretty quick for a long run.

The sun sets on a good week on the trails…

Speaking of a long run, this was the first time since 15 July 2018 that I’ve run 10 miles or more. So that’s a nice little boost.

Weekly summary

Okay, first up: I don’t want to put myself under this much pressure too many more times. As a result, I need to make two main changes going forwards:

Get out for a run on a Monday or Tuesday.
Have a training plan coming into the week, rather than just making things up ad hoc.

Other than that issue, the running I did this week was all pretty good. I ended up hitting 24.3 miles for the week (including the parkrun). In general, things were a little quicker than they have been so far. This is good and promising, but I do need to be careful not to overstretch myself and risk injury. The most important thing I can do is get running and keep running. Over the last five years I’ve not improve anywhere near as much as I would have liked, and the single most significant reason for this is a lack of consistent training due to injury and illness. I generally train well and train hard when I am training, but all to often, I’m not training at all.