Start of Project Sub 20

 

On the 5^th April 2025 I ran an overall parkrun PB of 21.05. This was after years of my PB being 21.15. In fact 2025 was a bit of a breakthrough year, before this I was hovering around the late 21s, low 22s for a flat 5k. 

I got a bit more serious last year and tried to train more specifically towards the 5 k to half marathon distances and bought a Noricktrak treadmill towards the end of the year to help me in that.  It’s a brilliant piece of kit, similar to a Peloton bike, in that you have  a big screen at the end.  Big difference though is that all the runs are outside and the gradient and speed changes with the coach, including negative inclines.  As it is a commercial machine the speed changes very quickly, letting you do your intervals runs more easily.

I tweaked my hamstring on NYD which put me out for 2 weeks but, encouragingly  my progression has continued this year getting a massive PB on the 28 February of 20.31 with 8 out of my 10 fastest parkruns have come this year. 

Main problem is that the times are not consistent.  Since I ran 20.31, the times have been 20.43,20.51(x2) 21.04 and today’s effort of 20.56. 

I clearly need something to a) get me consistent and b) get me faster with a structured training regime, with interval training.  With that in mind, I’ve joined Marple Runners.  A very friendly welcoming club.  One of the every present coaches there, Jeremey Woodham has already given me tips and some training sessions.  Intervals, pyramids etc.

I’ve also entered quite a few races this year, from a 10 miler fell run tomorrow in Rivington, Chester Half and what could be a PB aim, the Sale Sizzlers in the summer.

 

 

 

 

Lostock 6 miles. Proper racing (Spring hasn't Sprung)

Bugger me with a fishfork, that was cold !

Having been Sidney Smug yesterday, prancing around like Sir Rodney Effing (with 2 F's) and turning up at Fletcher Moss parkrun with my shorts and t-shirt, proclaiming 'ooh Matron, it's Spring, look at me , the horrible weather has gone', it was only fitting that Poseidon, wouldn't take too kindly to that and piddle over my racing chips.

I entered this race realising that I had ran it many years ago, it stood out as it was an unusual distance, 6 miles not 10k, but I could not, for the life of me, remember the course or anything about the race.  (It was only when I was writing this paragraph and I looked on my Power of 10 did I realise that the reason I could not remember the course was because I hadn't actually done it before, goodness knows what race 'stood out' then, as sure as beans, it wasn't this one)

A couple of days before the race, the excellent organisers sent out an email (and put the same on facebook) with everything you need to know about the race, including, really importantly, a 'what3words' link to the race car parks.  I'm a bit of a luddite and haven't used that before, but with one quick question on facebook they gave me the postcode too.  Just the first example of what a fantastically organised race this is.  (I did use the what3words app and it took me right to the carpark which was opposite the race registration.) 

I got to the registration about 40 minutes or so before the start and picked up my number and timing chip ( a tie on your shoe jobby).  As I was so early I was able to use to toilet without any queue but there were also urinals around the back which will have helped with any delays later (they did build up, so a few more next year may help, though I understand all this adds to the expenses).  

Most race marshals are, by the very fact that they are volunteers are good people, but one of them today went out of their way to help me.  Won't go into what she did, but one of the ladies at registration who was giving out the hats at the end...thank you.

Today's weather as alluded to at the start was not the best.  It was a bit blowy and every so slightly moist, to the extent that when the, very nice Mayor of Bolton gave his speech at the start saying 'just think, you could be at home doing the ironing'  I, and perhaps a few others, thought 'that sounds a good idea : )

Warm up lady gave a very enthusiastic performance trying to help everyone stay warm.  She did a great job, especially when her music stopped playing through the loudspeakers, though as you can see below, I was a wuss and hid under the tent.

Thankfully after a short stint of British tutting, we made our way to the start and bang on 10am we were off.

My plan before the race was to try to slip under 45 minutes but after running hard at parkrun yesterday and the weather today, I wasn't sure if that was on, but as it always my tactic in things like this I'd worry about that if I and when I blew.

Now I need to be honest, if your idea of racing is fluffy bunnies, stunning scenery and 'go go Gadget' pom pom waving supporters, this may not be your kettle of fish, but if you want to do a proper road race, with some naughty hills, lovely downhills and opportunities to race people who have the audacity to try to get past you, then this will be very much up your street.  

It is the perfect race for someone who does parkrun, has done the Couch to 5k, but may feel that a 10k is a bit too far or may be a bit intimidated by a big City Centre 10k.  Those races are crazily expensive, thousands of people take part and it may feel a bit overwhelming.  This race (and a lot of the local ones) are so friendly, have a great local feel about them, they are run for and by runners, they've been doing it for a long time and they know what runners want.  (plus it is slightly less than 10k)

It's not pretty but it is road racing at it's finest.  Roads aren't closed, sometimes you may get stuck behind other runners, and have to jump off the pavement to get past them (only to see them drop you 50 metres later) when the weather is bad like today, you're exposed to the elements, but despite all of that, I loved it.

Just after the start you turn left and almost immediately are on the the first the first hill which takes you over a bridge.  At this point, the rain was coming down hard and you were still cold from the weather.  There's a 30 metre climb in the first mile which has a double benefit of warming you up and stringing out the field a bit.  (also has a descent of 21 metres)

By the time you see the first mile marker, you start to get into a rhythm, there is still 10 metres of climb in the second mile and 12 metres downhill so you are always either going up or down.  Despite the unpleasant weather, the marshals were very happy (far more than they should have been) and pointed you around the extremely well signposted course.

By the time I got to mile 5 (27 metre climb) I knew I needed around a 7 minute mile to get under 45.  Good thing is the last mile has a nice down hill so gave me a chance to see if I could sneak under.  I did manage to put in a 7.07 last mile but crossed the line in 45.32.  Not great but not bad 

Men's course record stood at 29.04 by Harry Wakefield.  Unsurprisingly, given the conditions that was never going to be challenged but the top three men were : - 

Daniel Bird -Swinton Running Club - 33.06

Ryan Snee -Horwich RMI Running Club -33.25

Chris Benjamin - Leigh Harriers - 34.01

Meanwhile on the Female side

Course Record remains at Sophie Wood - Sale Harriers 33.17

and top three were

Dee Allen (16th overall) - Leigh Harriers - 36.46

Carolyn Capsey (32nd) - Swinton Running Club - 39.05

Heather Tomlinson (34th) - Bolton United Harriers - 39.14

I've ran so many races over the years that my t-shirts end up in the drawer (friend of mine made a load of them into a blanket) so it was good to see, something different in this one.  A race memento baseball cap.  I've not the the head (or more truthfully the ears) for baseball caps, but for non-Dumbo heads, they work well.

At the end of the race, I got nice and warm with some a lovely sausage and egg butty and a cup of coffee from the glorious local business, The Pendle Grill.  Exactly what was needed

Thank you for a great race and another training race down for Wilmslow Half end the end of March.

Spring has Sprung (hopefully) at Fletcher Moss

 Hello Spring, its' been a long time.

Ever since I got some running tights and an Under Armor long sleeve top for Christmas, I've done all my winter training, and races wearing them (have been washed a few times).  When I looked at the weather forecast for today, I realised it was time to get my little legs and armies out and get back into some normal running gear.

I've got Lostock 6 tomorrow and want to get under 45 minutes, and for the past two weeks I've ran under 22 minutes (Alexandra and Birchall Playing Fields) so the aim was to get as close to that here too.  I've ran this course 4 times but not since May 2022 where I got 22.47 and have completely forgotten the lay out/.  I thought it was more or less flat so with the training I've been doing, I had a course PB in mind if nothing else.  

I arrived about 30 minutes before the start and parked on the lane leading up to the start.  Weather forecast was right, it was lovely, sunny morning, so much warmer than last Saturday.  Perfect running conditions.  I said hello to the RD, Ben, and asked him if it was as flat as I remembered, 'there are a few bumps' he told me and reminded me of the course lay out (essentially like a weirdly shaped lollypop, straight to start with with two laps, before running back down to a home straight.)  Despite this polite warning, I thought I'd just go for it anyway and run as fast as I could as see if I could hold on.

I ran my 50th different parkrun last week but Fletcher Moss has to have decent shout for one of the prettiest starts to a parkrun.  You can see from the picture what a beautiful park this is and once again. can feel so privileged to be able to do this free event in beautiful places every Saturday morning.

I started relatively near the front and was joined by 401 other people to run, jog or walk in this gorgeous location.  It's hard to explain the elevation here, there are only 27 metres of ascent and it's probably best explained a bit like a BMX track sharp up and downs, with some sharp turns.  Not the easiest to pace but a really interesting course, with plenty of spaces to try to overtake whoever is next you.   My favourite part was the last mile or so which seemed to downhill and was my fastest lap.  

We are so blessed in this part of the country, there are so many different types of course within a couple of miles.  Alexander, flat and fast, Sale, best described as 'varied terrain' and not a PB, beautiful Bramhall etc.  What is more, despite there being just over 400 runners, the course did not seem overcrowded, even though it is two laps, the 'stick' of the lollypop stick is long enough to give time for the field to spread out.  You can tell that the core team when they were planning this put a lot of work into it.

First male finisher today was Duncan Birtwistle from Rugby and Northampton AC with 18.10 (PB of 17.13, overall of 16.21 at Alexandra).  First female being local runner Amy Weyers, from Chorlton Runner who was 9th overall with 20.30 (PB of 19.14 and overall of 18.17, also at Alexandra)  Well done both, you guys run a different sport to me.

We also had 23 people running parkrun for the first time !  Welcome everyone to the day that was formally called Saturday, now.....parkrun Day (also lower case, always one word)

Fletcher Moss is different to all of them, its relatively fast without being overcrowded due to being pancake flat, but it also has some small sharp hills which are just enough to kick you out of your pacing.  It's a lovely park, stunning start and finish and Didsbury village on it's doorstep.

I say this every week, but again, I'd be more than happy if this was my home run

Birchall, Half Cowell, Coffee and Freezing Running

Noticed a couple of weeks ago that I had a new Nendy.  Penistone had been my 'next to do' for so long, having one over in Staffs certainly made me take a second look.  I was planning on doing it a couple of weeks ago, but being the saddo that I am, I noticed on the 5k app that I was missing an '8' so waited to have a pop.

Another bonus was that running this meant that I had completed my Half Cowell today (50th different parkruns) which I had been looking to do for quite a while as I am, at heart, a very lazy tourist, 45 minutes being around my limit to tour.

I ran Alexandra parkrun last week under 22 minutes and wanted to do the same this week.  I've made the mistake before of pre judging 3 lappers as being a bit repetitive and maybe not something that would pull me in, but wanted to have a look as the video I had seen of the course looked quite flat with one slight small up bit.

It was cold when I left home this morning and when I arrived at parkrun, it was a lot colder.  Clouds had come down, it was drizzling and a proper February morning.

I parked up just by the changing rooms (toilets are open) and made my way past 'The Nags Shed' (brilliant name Rodney) coffee van and to the start.  The wonderful volunteers had invited runners to bring donations for local victims of domestic violence.  A wonderful initiative and something that epitomises  the essence of power of parkrun, when I passed it,  the table was already full of donations.

184 athletes braved the weather this morning and I was working out whether to warm up by jumping up and down with my coat or be a soldier, take it off and do a lap or two around the 400 metre all weather track.  I finally decided to put my big boy pants on and take a bit of a trot around.  By the time I got back we began to make our way over to the start for the briefing.  

Now I have done around 530 parkruns but none has been conducted so well as by today's  Run Director, Rdward he was only 12 years old but he was funny, had a great connection with the crowd, had all the info  and held our attention,  which was really hard to do considering how cold it was and we all wanted to go.   You've got a future in TV my friend !

I had the advantage of knowing the course as I had watched someone's Youtube capture of it   Birchall Playing Fields parkrun #2, so I knew that you had about 400 metres on the track to get yourself in a decent spot as the 3 laps of the paths after that looked like it could be tricky to pass.....Let's see

Starting where I did, near the front, was a good idea, there wasn't that many people there but nonetheless it gave you a great opportunity to try to position yourself with runners of a similar pace as you.  That way when you get to the narrow paths you have less people to get past.

This is a deceptively fast course, the cinder type track is easily runnable and the paths and are either flat or have gentle gradients.  There's one hairpin turn and a short section on the grass, but on days like this, when it's not muddy, it's very runnable which means that there is no problem is passing people, same pace or slower than you.  I lapped some folk and all it took was a quick detour onto the grass and then back onto the path again.  

When you complete your third lap you finish as you started with another lap of the track.  This was my favourite part of the course as you can put on a sprint and try to drop (or not be dropped by) the people next to you.  

I somehow managed to finish in 19th place in 21.56.  Now bearing in mind I ran a very flat Alexandra Park last  week in 21.49, shows  how fast the course is.

Taking into account, the team are in the very early stages of their event and are learning on the job, it ran like clockwork.  The first timers briefing was very personable, I've already mentioned Edward as RD and all the marshals were stereotypically helpful and enthusiastic.  Wherever I've been in parkrun land these brilliant people always make my favourite running event what it is.  Thank you.

Now coffee is an integral part of any parkrunning tourism experience.  Luckily my coffee addiction was satisfied by the great coffee in their own van in the car park.  The Nags Shed, a local company, already has seemingly developed a great partnership and as I was driving away I could already see a queue forming.  

I drove home in the post parkrun high.  I really do love my Saturday morning fix and  Birchall is
a very welcome addition to the field.  

Looking forward to a return in the summer to break my PB.

The perfect 10 (k)

Photo credits to Jon-Paul Kearns

Today I ran the Daffodil 10k.  My first proper race (ignoring parkrun) since before COVID.

I have been training properly, getting in some decent runs, speed sessions, longer run and base runs.  I've been on the weights, and peloton, and eating healthily with my primary aim in the first part of the year to do well at Wilmslow Half. 

Aim for this race was sub 50 minutes, which is 8 minute miles.  It was with this in mind that I tried to run at this pace in one of my early morning base runs this week.  Annoyingly, I really struggled, could not get anywhere near what I needed.  I tried again at Woodbank parkrun's alternative course yesterday and averaged around 7.20 which confirmed I was more or less where I needed to be.

This was supposed to be my third race since COVID (too ill to run Stockport 10 and Hit the Trail fell victim to a storm) and was excited to wake up this morning to find that the latest winter storm hadn't yet hit and it was perfect running conditions.  Cold and dry.

I've ran hundreds of races over the years from 5ks to marathons but this, without doubt was the best organised and one of the friendliest races I've ever ran.  When you were walking to the start there were marshals out pointing you in the right direction to get to registration, there were plentiful toilets by the baggage drop and you were able to pick up your numbers and t-shirt from the Sports Feet shop on the A6 all of this week.   Another added touch to a brilliantly organised race.  

I did just that, so cannot comment on the number pick up today, but I know that they were there bright and early this morning.  (Woodbank's Sarah Russell once again showing how much she does for the local running community was on duty)

I arrived at around 9am, 30 minutes before the start and made my way to the baggage drop.  I delayed handing my bag in till about 20 minutes before the start as it was really cold and I didn't fancy being without my hoody for too long.  

Again, this was like clockwork, they had two sheds, with the numbers divided (I think it was below and above 700)  between the two.  Quick hand over of my bag and a very short walk to the start.

I am not sure how many people were running, but as we started on the main road, it was wide and not congested.  

I did have a plan to run 8 minute miling but that was my worst case scenario and I did not want to go slower than that.  I figured that I would try to run as much as I could under that and try to hang on.  

Race kicked off and the masses headed up Jackson's Lane and turned right onto Chester Road.  It is immediately undulating for the 1st 1.5 k or so before you turn left towards the bypass.  You go slightly off road, before dropping down and then up over the bridge, 180 degree turn and down to the bypass.

It is then a nice flat run down the bypass where you get a chance to see the front runners coming back the other way.  Now this is where you realise that these ladies and gents are taking part in a different sport.  The first male, Joe Monk from Preston Harriers came past like he was skating.  Such a smooth running style and well clear of the field.  (Finished in 32.59, 1.19 ahead of T9m Sullivan from Chorlton Runners in second )

You then turn round at the top of the bypass before (just before 5k) and head back up again.   Great thing about this part is that it is slightly uphill, especially going over the bridge before the final turn round at the top of the bypass.  (Perfect place for water break too at around 6k )

As you enter the last 2k you can see the runners in front of you climbing up the hill to head to the finish.  You know, at this stage, that the lovely hill that you ran down at the start lies between you and the finish.  You can get a bit of speed on as you come to that and then go for broke in the last 50 metres or so and smash the final hill to get to the end.

As soon as you finish, there are so many marshals , as there were all the way round (hello Paul Plumber and Jacqui Evans) with water, foil blankets, and your race socks.

Normally I am not a fan of medals, they're quite the same, mass produced metal things which end up hanging on the back of a radiator or lost in a drawer.  Not so the Daffodil 10k, it is beautifully crafted wooden, rectangular memento.  You can tell, as with everything in this race, a lot of thought has gone into it.

If I thought the baggage pick up at the start was good, at the end (perhaps more importantly) was even better.  They had laid out all the bags and  a chap was looking for us coming round the corner, called out your number and you were handed your bag as soon as you get round !  

After the race,  Norbury Farm where the race HQ was and a couple of minutes walk from the  end, fed all the  hungry runners.  I had a lovely egg and sausage sandwich supplied by the butchers opposite.  Just added to the local, family feel of this brilliant 10k.

Goody bag was top notch.  Freddo, some sweets, and radox shower gel. 

Cannot recommend this race enough and am looking forward to entering next year. 

For the Stattos 

Mile splits

7.36, 7.49, 7.31, 7.31, 7.45, 7.11, (7.13)

 

Flatter a tiny bit longer

 I couldn't be arsed to drive anywhere else today so went back to Woodbank to have a jaunt up their little slopes on their very well measured 5k course.  What I did have in mind was Alexandra parkrun as it is flat and allows my little legs to run round and round without the nonsense of the sharp turns, neck breaking down hills, ankle destroying cobbles and bridges that the local ASBO owners use to chuck stuff at you as you go past (on the plus side it's how I manage to finish higher up at times, £3 well spent, for an extra 50p, they stop your Garmin....for an extra pound, they don't nick it) 

I arrived at Woodbank, but once again, the people had not reserved the John Space despite the fact that it was possible that I was going to turn up. However my day was made better with the wonderful news that Alexandra parkrun had been cancelled and Woodbank (despite them not asking me) had altered their course, I would imagine as a result of my comments above, to be a flattish (well as flat as these Northerners can manage) 3 lapper.  The thought of  the little faces of people turning at Alex to be met with a 'bugger off too much ice' sign when I was running around elsewhere, made my heart glow with joy.  

Anyhoo, the dastardly duo in charge took the 277 of us through the course, basically, start when they go 'start', run, run run, till you get to the Rose Garden, up through the gates, turn left at the sign thing, on the bottom and the other at the top, run past the right slope to the Harriers ground and to it again twice.  In order to bugger up anyone's chances of getting a PB, they added around .02 of a miles on it.  Either that or they did it as they thought it was funny. 

Back to the most important thing about parkrun....  How I did.

Well  I'm planning on running the Daffodil 10k tomorrow at 8 minute miling so thought I'd have bit of a go at parkrun and see how much quicker than that I could run.  I did ok averaging 7.21 so I'm hopeful I can run under 50 minutes tomorrow. 

Tom Rogers from Traffford AC came in first today with 18.57 and the first lady was Alice Willson at Saddleworth Runners with 20.56.  Bonkers fast both.

Thank you as ever to all the marshals and the two RDs Stuart Bell and Sarah Russell, without whom, I would not be able to prattle on for the above paragraphs.  Top bananas both

 

My favourtie place in the World

 I love Lyme Park, I love parkrun,  so running my favourite event in my favourite place is always going to be special.

Lyme, along with Watergrove parkrun in Rochdale is the hardest parkrun I've ran out of 49 different events, but I keep coming back.  Maybe its the scenery, maybe its the forever varying terrain, maybe it's the run to the cage, or the deer,  or the killer start or finish...whatever it is it is my favourite parkrun in parkrun land (along with my 'home home' the Gnoll) 

Today was my 530th parkrun and my 28th at Lyme Park. My plan when I ran here on NYD was to come every Saturday to try to incorporate hills into my regular training and get back into really good running shape and try to get my overall parkrun times down and get in proper form for Wilmslow Half later in the year.  

Unfortunately, the past two weeks' cancellations due to the weather put the kibosh on that somewhat so it was with a lot of excitement that I put on my trail shoes and made the short drive up to Lyme Park this morning.

For those that haven't run here before, firstly have a look a Nicola Forewood's vlog A parkrun You Won't Forget! Running at the Stunning Lyme Park parkrun. National Trust Lyme Park.   A great representation of this spectacular run.

Don't arrive (if you are driving in) before 8.30as the gates open automatically then.  When you drive through, you are met with a beautiful drive into the grounds, seeing the cage looming high ahead of you.  I take this place for granted but for someone who hasn't been here before you are in for a treat.

Normally it costs £7 per person to get into the park but it's free for parkrunners and the parking is plentiful.  There are toilets in the grounds and the very friendly marshals and RD is on hand for the 1st timer's briefing.

In the summer, you can run in road shoes, but this time of year, trails are a must, it wasn't so bad today, but can get very muddy.  

You start off and immediately face an off road, uneven off road climb up into the woods.  This, I think, is the hardest part of the course.  (You can venture off to the left on the grass which is slightly less uneven but I find sticking to the path is shorter and enables you to run a bit quicker)  You continue the climb up through the woods before you pass the gate and turn left (where the infamous Bowstones NYE race keeps going up) onto  the moors. 

This is where the fun starts and you can get a bit of speed going.  After a bit more of a climb, you suddenly drop down, but you need to watch your footing as it is again, very uneven, but proper, proper running.  You turn left again and run down past the archery fields (again can pick up pace but very uneven).  

After you get back on the path, you begin the climb up to the iconic Cage, down the other side, (you need to know the best route) doing an 180 degree turn before the final killer ascent.

Grab you token, have a lie down on the grass bank and get scanned.

Just in time then to visit the café, fill up on lost calories and plan to do it all again next week.

Lyme Park really reaches those parts other parkruns cannot touch