BlogMold-the running blog of rob davies in Mold Wales UK

Berlin marathon day minus 3

2011-09-22T14:26:00.001-07:00

It's three days , until my next marathon.
This time a return to Berlin for my 18th marathon, in a great city.
Hopefully the weather is dryer than last years consistent rain until 15-16 miles or so, splash splash heavy rain so much that I wore one of those poncho things for 10 miles plus.
The latest BBC weather forecast for Berlin states 20degrees and sunny.
More pleasant then consistent rain, especially for spectators.
This year the marathon will also be shown on BBC 2 in the UK - probably because my running hero and national treasure Paula Radcliffe is running.

Once again I am fundraising for the Nightingale House Hospice in Wrexham.
Www.everydayhero.co.uk/robrunsberlin

And big thanks to everyone who has donated so far, the hospice and staff do a wonderful caring job.

Holly challenge marathon - my 17th

2011-06-24T22:58:00.000-07:00

It's Holly Challenge Marathon Day been awake for nearly an hour- must be porridge time.

Mick Hall Photos

2011-01-25T13:52:00.001-08:00

Rob by appointment -
sort of
proud to be on the front page of Mick Hall running photos

linked here.

In my Buckley Runners vest on my way to my 2nd marathon pb in 6 weeks - Chester Marathon 31/5/2010

4 villages 1/2 marathon Helsby

2011-01-23T15:02:00.000-08:00

Well done Helsby Runing club an excellent race. Busy , lots of runners from clubs all around. Organisation slick.
Support on the route - great for a rural route in January, support at nearly every turn, every village and hamlet.
A little hiccup regarding congestion at the start , but hey , that helps stop us going off too fast.
Free coffee after the race.
Goody bag with Snickers and water , and a medal - ok
AND
the highlight - a free 30years of 4villages BUFF
welldone.

My race, ok satisfactory - good.
Aim to get back to form of consistently 1hr 45-1 hr 55
=acheived, 1 hour 48
Mission accomplished.
A bit of difficulty in last 2 miles when GL from work caught me up, and i managed a good sub 8minute mile for 12th mile, but coulnt keep up with GL. On chip time only 25sec behind. with age age handicap - i'd have won :-).

Now more training, enter Rhayader, ?Llanelli marathon.
Run Wrexham 1/2

Flintshire 10k 2010

2010-10-03T08:39:00.000-07:00

This morning I ran in the Flintshire 10k here in Mold, my first run in this race for several years. This is great little race near home . Starting at the bottom of Nercwys road then left along Wrexham road to Mold Cross UPHILL New Street and Ruthin Road left along upper Bryn Coch Lane through and downhill through the industrial estate Nercwys road and around for a second lap to finish in th sports centre. It's great to run a race in my home town- I'd been to Mold Methodist church earlier in the morning for our Harvest Service. It was great to have the support from my pals at church as I ran past on the first lap. Thankyou. The race started in rain - just like my last race 7 days ago in Belin- no sports bibs to keep us dry this week. So after taking warm clothes to the sports centre lockers- I started the race in vest shorts & a bin bag on top. At the start I said goodbye to GD &RHD and saw a few other Buckley Runners. Along the first flat road along Wrexham Road towards the cross, I saw chatted with & passed Sue & Niic. Then left up Wrexham road and a few hundred yards before the turn Derek caught up with me - his annual test of whether he's still alive - he said, a few years ago Derek went past me on the second lap. Not this time my friend , I've put the training in, with last weeks little jog. So I concentrated on pace & effort. I kept a pace into the second lap- 3 young chaps 17yr olds were ahead of me -friends of Andrew accros road - 1 even ran accross the road to him . And on both laps good to see support and hear support from R & her Grandpa. 2nd lap was hard , 2 chaps went by me on th downhill and I went by 2others.
I finished in 47min 43 - well pleasing as my last 2 10ks Farndon 2010. Musselburgh2009 were47 min something and this run today was far more hilly. Splits to follow when I plug in th garmin.

Berlin marathon

2010-10-03T08:37:00.000-07:00

Detailed report of my 26.2mile marathon run in Berlin to follow soon here.

Anne Widdecombe ?

2010-09-12T13:44:00.000-07:00

Anne Widdecombe isn’t mentioned again in this blog. Yes i did watch some of the ‘Strictly pairing off’s.
But could some of the contestants ever run a half marathon? Some could. Some couldn’t.
Today I ran a half marathon with about 1200 other people. The Lake Vyrnwy half Marathon.
Running is wonderful.
Running in races is great. To run in a race that’s very well organised, in beautiful countryside, with good company is the tops.
I ran a personal worst of 2hrs 10minutes for a half marathon- but that’s ok, because running a good time for me was NOT the purpose today.
Today was for my pals Ph. and P.. It was their first ever half marathon, and I had 2 objectives
1 to help Ph. and P. around their first half marathon
2-enjoy the day.
Mission accomplished.
After arriving at the start nice and early, early enough to even visit the loo Twice- Runners will know how early this is:-). We chatted with other runners, lapped up the atmosphere, club runners, and others. We made our way to the start, on the hill near the village. A slow jog through the start (i missed where it was – 1st garmin error!) then up hill slowly to the Dam. Along the dam and then into the rolling countryside around the lake.

Another Pal -S. – left us at a pace ahead , then we plodded around the lake chat, run chat run.
Do you know how many cool coloured running shirts there are for ladies?- we were trying to find a better one than the orange one P. was wearing with pride for the Multiple Sclerosis Society- a very worthwhile cause – but P. didn’t think orange was her colour.
So that was a mission for us- find a better colour, lime green or pink , now which one came from Aldi?
In what seemed no time at all we were at half way, at the far end of the lake, and past 2 water stations, and looking forward to a gel and then water at 9miles then a joglet to the finish ?
My Garmin went a bit haywire at mile 6, - the runners in front wanted to let us pass – as they heard i said we’d run a 5minute mile !! We certainly didn’t run faster than 9minute miles :-).

Jelly babies – great stuff – 2 or 3 were consumed between miles 3 and 6. P. had a slight problem – she unfortunately dropped a gel at the start , and not a good idea to pick it up – risk of being trampled! So one gel left – so we all looked forward to a gel at around 7.5miles.
Gels new experience for some , not for others. The water station at 9 seemed to be at 10miles,

After the water station the party was getting a bit tired, hey it is hard to run 9 miles and more. We’d caught up with S. , i think she was slowing down to see where we were after her earlier spurt.

Sorry S. – I couldn’t help you along – you seemed to be in the zone, well done on your time and finishing.
The finish – great , DOWNHILL from the dam, then we could hear the tannoy at the finish, and how great for S. And P. To have family at the finish.
And P.& Ph. Were excited to find the race T shirt for purchase. I was doubtful about the need to buy a race T Shirt – runners will know , we collect a few. However this one is special, a surprise , like my LAKE VYRNWY 2004 Marathon shirt it had runners names on the back – a must , well done organisers.

My Route is here, including pace at various miles , though there is an obvious GPS error at mile 6 & 7, we didn’t run up to 1400ft, or run sub 9minute miles :-).

The results are now up at this link.

We had some great pre-and post race photos, but if were running in the Great North for example - we could have had an official photo of the 3 of us finishing side by side, and been fleeced by the cost of it !

Suggestions - look at your race, your time at various stages. How did it feel then ? How enjoyable was it? How could you do better? Should you have carried some water? Gels , different kit?

But overall we should celebrate achievement, and fitness – now how can we encourage others.

Deestriders off road No4 2010

2010-09-04T03:39:00.000-07:00

http://connect.garmin.com/player/47470784
This is the link to my run , yesterday, Friday 3rd September.
A great little run, thankyou Deestriders.
A short flat fastish run , with some challenging uneven bits. But along with long runs - a good training.

Change of running plan- an old favourite

2010-08-12T14:51:00.000-07:00

Today I had planned to run with two pals in Wrexham as part of their training for their first half marathon @ Lake Vyrnwy.
However unfortunately that was not to be , as my planned alteration in work schedule for the afternoon was misunderstood by other colleagues. So I worked in stead of ran, still i met some interesting people, i hope i helped them a little.

So home at 17:30 - maybe a run from home , for around the same distance? Yes - i went for an old favourite of mine - Mold, Gwernaffield (uphill !!) to Cadole (down and then up) to Gwernymynydd (uphill) and then back to Mold .
Below are some extracts from the Garmin - via the great runnning site www.fetcheveryone.com
You can see the uphill pace of 10min 06
and the downhill pace mile 5 of 8min43.

A little knee discomfort, at the start but that eased with warming up.

And one of the joys of running - meeting new people. I chatted with another runner as we ran downhill from Gwernymynydd, me on the way home , him on the way to a pilates session @ the coaching station. Good to meet you and thanks for the chat. Happy Surfing :-)

And todays run is dedicated to the father in law of my running buddy S. , Dad to J. Grandad to G. - - who went to sleep for the last time in the last few days . R.I.P.

Split Summary
====
1) - 1m - 9:09(9:09/m) - 158bpm avge - 177bpm max - 116cal
2) - 1m - 9:10(9:10/m) - 156bpm avge - 166bpm max - 118cal
3) - 1m - 10:06(10:06/m) - 158bpm avge - 168bpm max - 121cal
4) - 1m - 9:39(9:39/m) - 153bpm avge - 164bpm max - 119cal
5) - 1m - 8:43(8:43/m) - 142bpm avge - 154bpm max - 118cal
6) - 0.67m - 6:06(9:07/m) - 144bpm avge - 148bpm max - 80cal

Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 2.4%
HR Zone: 123-132bpm (71-75%): 0.4%
HR Zone: 132-141bpm (76-80%): 9.6%
HR Zone: 141-150bpm (81-85%): 27.7%
HR Zone: 150-158bpm (86-90%): 25.2%
HR Zone: 158-167bpm (91-95%): 28.8%
HR Zone: 167-176bpm (96-100%): 5.5%
HR Zone: undefined: 0.4%

Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.8%
Pace Zone: 7:40-7:59/mile: 3.1%
Pace Zone: 8:00-8:19/mile: 9.2%
Pace Zone: 8:20-8:39/mile: 11.9%
Pace Zone: 8:40-8:59/mile: 11.9%
Pace Zone: 9:00-9:19/mile: 11.7%
Pace Zone: 9:20-9:39/mile: 9.8%
Pace Zone: 9:40-9:59/mile: 11.6%
Pace Zone: 10:00-10:19/mile: 6.2%
Pace Zone: 10:20-10:39/mile: 4.4%
Pace Zone: 10:40-10:59/mile: 3.5%
Pace Zone: 11:00-11:19/mile: 2.5%
Pace Zone: 11:20-11:39/mile: 1.8%
Pace Zone: 12:00-12:19/mile: 1.7%
Pace Zone: 12:20-12:39/mile: 1.1%
Pace Zone: 12:40-12:59/mile: 1.3%

Back to training - starting Long runs for Berlin

2010-07-17T11:49:00.000-07:00

this is the run i completed today Deeside alongside the River Dee on cycle path to Chester and return

Plas Menai to Caernarfon - little pre meeting jog

2010-06-08T15:45:00.000-07:00

This evening following the good example of one of my running pals John F. i went on an opportunistic run.

I was due to run a meeting at the wonderfully positioned Plas Menai Centre. So i had my running kit in the car, and arrived at the centre in good time to have a run before the meeting.

Even though i'd intended to run on lanes inland following a quick google maps search, but then one of the Plas Menai staff advised me of the cycle path.

So i jogged on the cycle path from Plas Menai to Caernarfon to the Quayside development - plush flats, pier area, and return. A lovely quiet path along the Menai Straits.

Weather-a very warm summers evening run in beuatiful countryside, followed by an evening facilitating a WCPPE on meeting evidence based therapeutics.

Here are some snaps i took. A view towards Caernarfon Castle- built by an English king now a Welsh tourist attraction.

What about the wild flowers near the path what are they ?

Arrenig Fawr

2010-06-06T15:50:00.001-07:00

Whilst walking up Arrenig Fawr today, this was our view looking back over Llyn Arrenig Fawr & Llyn Celyn. In the south was the view to Llyn Tegid Bala Lake. Then higher up in between the mist was the view ?North west to llyn Arrenig Fach, and possibly Trawsfynydd and the sea.

Flower on Arrenig Fawr slopes 6th June 2010

2010-06-06T15:45:00.000-07:00

There were thousands upon thousands of these white fluffy flowers on the slopes of Arrennig Fawr today . What are they?
Who says the Alps have all the beauty?

Age defying running - new PB & more running Icons

2010-05-09T12:55:00.000-07:00

I have a new marathon personal best time of 4hrs 19 minutes 17seconds.
I am very pleased with this as i ran 4hrs 20 around 25 years ago. Since then i have run a few 12 in total now- marathons, and i would like to believe have a little experience about running marathon running and mental focus.

On April 25th 2010 i was at the start of the Shakespeare Marathon in Stratford. It was the same day as the Lodon Marathon , but having run London 3 times , yes it is a very enjoyable experience but it is rather busy. So i decided on a change.

Shakespeare marathon was said to be rather flat , but did in fact have a couple of cheeky hills. The marathon route was 2 laps - the start of the race was busy with lots of runners 'only' running 13 miles. I held my pace back - though still well under my tagret 9min50 per mile. After a long - it seemed - 3mile run back to town along the 'greenway' a cycle path on old railway line - the half marathon runners peeled right for a 2 mile run to finish, we peeled left for another lap.
I find marathon running is part physical training and dicipline ; and part mental training and dicipline. As i ran oto the greenway the first time - i felt that it was relatively easy going- very flat and a little give in the surface, also first time round there were a few half marathon runners slowing down.

For the second lap, i initially though that there would be very few of us, but for miles 11-15 or so i was with others chatting. The 2nd lap took a slightly different route so the hill on lap 1 didnt seem too bad. However the greenway was very long and straight. Many people seemed to have a problem with this - either because of the boredom factor, long & straight, or the warmth- in Stratford it was warm and sunny- London had the rain - we had no rain, anyway lots seemed to be slowing and walking. I tried to encourage a few fellow runners, 'hey we can run 6 miles' - i have learnt to try and be positive , thonk of only 6 not that its 8 of 26. I did manage to encourage a few - one fetcheveryone runner in fact emailed me afterwards to thank me. That does mean a lot.
However i didnt encorage many, i was on a mission, checking ,y 4hr 18 pace band , and seeing that i was still well inside target time.
Mind games and mental dicipline are certainly needed in the last part of a race - & probably any project. Keep the focus. One trick - or focus tool i have developed is to dedicate a mile to a family member, or friend and thinks of lots of things about him / her - come on we can run 0.2 mile etc - until the garmin beeps that i have achaived another half mile or mile. My pace did drop a bit later, but i managed to sprint the last 0.2 mie to get a pb - and it felt goooood. After a minute of recovery !

Big thanks to Stratford Rotary Club for organisation of a great event. Thanks

Running Inspiration - i ve probably mentioned before - Mick n Phil. Mick is a runner around my age, but he is far faster and stronger than me. Phil is Mick's son - - Phil has special needs - and Mick pushes Phil in his wheelchair in marathons and half marathons. Phil is now an adult ! As they live near Stratford - they were given a well deserved ' special start' to the acclaim of all other runners. I had a chat with Mick when i - eventually -caught them up - on one of the hills. Unfortunately - on this occaision they didnt finish, but they have run 100s of races. keep going lads - have a look just google Mick n Phil

Rhayader 20mile race- Rosie Swale Pope is amazing

2010-03-21T11:04:00.000-07:00

Yesterday i ran the wonderful Rhayader 20mile race. The 3rd time for me . Like every race there are so many highlights.

The biggest highlight for me is that i met , and chatted briefly with Rosie Swale Pope MBE. Run around the world Rosie.
I feel humble to have been given time with such a person.

Rosie Swale-Pope is in training for her next challenge, 26 marathons in 26 days Link to blog.rosies26marathonsin26days.co.uk and has asked for people to run with her.

Inspiring Eddie Izzard Runner

2010-03-12T23:27:00.000-08:00

I am watching a video of Eddie Izzard running a marathon distance day after day. To say inspiring is not to get there at all.
Amazing.
If you are just a little interested in running or exercise or Sport Relief have a look for his exploits on you tube etc.

I must admit that i thought i had a grit in my eye when 2 boys on their bikes were with him in Merseyside . One says 'this has been the best day of my life.

Today i will run just a short - ish run of 12 miles. Short as I am running the 20mile Rhayader race next week.

December 10k, and New Year Run Ponderings

2009-12-14T15:01:00.001-08:00

December 6th I ran the Helena Tipping Wrexham 10k, an enjoyable flattish race. 1st mile easyish - , then 2nd and 3rd i worked hard - overtaking a few- worked hard i thought. Mile 4 or so i took my run jacket off and unfortunately hit the stop button on my garmin. I heard a beep and thought nothing of it, only noticed later, approx 9min later. grrr Last mile i tried to keep a pace , ahead and with other runners 3 or so passed, then into the wind on a long - it seemed road- ouch. Then a left turn for the longggg 500metre run in, i tried to hold and increace my pace.Felt pleased to finish but didnt know my time . Then dissappointment a few days later - over 50mins.
In the summer in Musselburgh Scotland i ran sub 48min.
I need to analyse the pace from the miles i recorded- - garmin record is on the other pc. so later.

2010
Stratford marathon ??

http://theextramilepodcast.blogspot.com/

2009-12-14T14:51:00.000-08:00

I have discovered a running podcast website , called the extra mile podcast.

http://theextramilepodcast.blogspot.com/

And downloaded a few podcasts to my ipod. Yesterday i had a short 5 mile training run whilst listening to tales from other runners. This is a good distraction. Maybe useful for longer marathon training runs :-)

Buckley runners Superman- John Pares

2009-09-24T14:27:00.000-07:00

Even though i cant run much at the moment my mood has been lifted.
This link is to my Buckley Runners colleague John Pares who has completed a 24 hour race and won a Commonwealth Bronze Medal running over 150miles.

Amazing.

Well done John.

Not running a marathon - disappointment

2009-09-23T21:18:00.000-07:00

September 2009 was to have been the 2nd highlight of the year for me running -wise. After completing the Flora London Marathon early in the year, i put in more training throughout the summer months , particularly August. My intention was to run the inaugural Fleetwood marathon on 13th September. A personal best could have been possible as my running pal 'Ultra Dunc' had promised to run with me.

But to no avail.

Gutted !

The week before the race , i completed my last longish run of 9 miles, a little back ache. Then the following afternoon , i could hardly get out of a chair at work. My lower back had seized up. VERY painful to get up. I visited an osteopath on th Thursday & felt slightly better. But i did the wise thing and didnt run the inaugural Fleetwood marathon.

My pal Ultra Dunc ran a great race and acheived an amazing PB of around 3hrs 18mins. Running with me to 4hrs 18 would have been easy for you Dunc !

Nearly 2 weeks later i am easing back to flexibility. Fitness is good but i am not back there yet .

Deeside to Chester 2 cycle paths - 20mile run route

2009-08-22T10:45:00.000-07:00

and detail in Chester- out & back on old railway beyond canal
then out & back on canal path North before turning South to head for the riverside track

20 mile run - Deeside to Chester & return. Hot- what a scorcher!

2009-08-22T10:29:00.000-07:00

Todays LSR- planned and looked forward to for days . And discussed with colleagues in work - how to cross between the 2 Deeside to Chester cycle paths.Hurrah for goole maps , and a bit of local knowledge - Thanks Sue & Tony R.

I parked in Shotton carpark at the ,starting near Corus Social club - home of the Deestiders off road , a brief 2.5miles west along the cycle path with a little hill, then return to the off-road route, accross the Dee on the railway bridge, and the steady long flat route on the cycle path along the old Dee Marsh to Mickle Trafford railway route, i little recci 0.5mile towards Chester city over the canal, then return then a little 0.5mile north on the canal, return then my new route along the canal South towards the river, crossing the canal by the locks before Telfords warehouse- the people sitting outside there seemed to be soaking up the sun - it is Chester race day so busy, and as i crossed the Sealand road to the park and the 'cop' ther were folks walking to town in their 'gladrags' . I stopped briefly at the riverside - hearing the announcements from the racecourse prob less than 0.25mile away & sent a text to work colleague Sue- at the races as a commemoration after a family loss a year ago.

Then earphones on iphone to 'lively playlist ' for the Dee riverside cycle track back to Connah's Quay.
No shin pain this week, great.
But from 1pm or so onwards it was SWELTERING HOT.

Slightly anxious as i didnt know how much water i had left in the camelbackl - but i knew as i got to 15miles & around 5 back - that id get back ok.
Just at 16 - 17 mile oh so tiring, really needed to work on the mantras.

A few negative thoughts as the 16-17 mile area was were i used to 'loose it ' of hit the wall in marathons - i coulndt keep up with Ultra Duncan at Blackpool 2007 at this stage.

But lets work on the positives
i used the gels sensibly, mile, 5, 8.5, 12, 15, 18) and once i got the mantras going , then i could get into a rhythm. I need to analyse the pace.
In Fleetwood - it wil NOT be this hot -
the heat today was like FLM this year and Blackpool 2005.
-in Fleetwood - i wont be carrying the camelbak.

I'll analyse more later and work on more postives.

Split Summary
====
1) - 1m - 11:06(11:06/m) - 136bpm avge - 152bpm max - 114cal
2) - 1m - 10:34(10:34/m) - 140bpm avge - 150bpm max - 121cal
3) - 1m - 10:46(10:46/m) - 145bpm avge - 152bpm max - 122cal
4) - 1m - 10:13(10:13/m) - 144bpm avge - 151bpm max - 120cal
5) - 1m - 10:51(10:51/m) - 146bpm avge - 150bpm max - 121cal
6) - 1m - 10:10(10:10/m) - 146bpm avge - 154bpm max - 116cal
7) - 1m - 10:15(10:15/m) - 152bpm avge - 159bpm max - 121cal
8) - 1m - 9:55(9:55/m) - 154bpm avge - 157bpm max - 121cal
9) - 1m - 9:50(9:50/m) - 158bpm avge - 162bpm max - 120cal
10) - 1m - 9:56(9:56/m) - 152bpm avge - 160bpm max - 117cal
11) - 1m - 10:52(10:52/m) - 154bpm avge - 158bpm max - 123cal
12) - 1m - 11:00(11:00/m) - 151bpm avge - 154bpm max - 123cal
13) - 1m - 10:34(10:34/m) - 150bpm avge - 158bpm max - 116cal
14) - 1m - 11:50(11:50/m) - 141bpm avge - 154bpm max - 103cal
15) - 1m - 10:20(10:20/m) - 155bpm avge - 159bpm max - 121cal
16) - 1m - 10:31(10:31/m) - 157bpm avge - 162bpm max - 117cal
17) - 1m - 10:35(10:35/m) - 160bpm avge - 166bpm max - 117cal
18) - 1m - 10:16(10:16/m) - 165bpm avge - 167bpm max - 121cal
19) - 1m - 11:15(11:15/m) - 157bpm avge - 165bpm max - 115cal
20) - 1m - 10:29(10:29/m) - 165bpm avge - 169bpm max - 118cal
21) - 0.37m - 4:33(12:19/m) - 153bpm avge - 163bpm max - 40cal

Dee River Bore- the tide comes in 1200hrs Sat 8 8 2009

2009-08-08T14:26:00.000-07:00

20mile run, new route & first sight of a river bore

2009-08-08T14:25:00.000-07:00

slow and long along the banks of river Dee Wales Towards Chester
Last 2miles very painful - hope its not shin splints / stress fracture v painful

First i ran 3 miles west on the cycle path, along some of the Deesiriders off road route, Connahs Quay Dock, then housing estates & park to Kelsterton College- home of the famous North East Wales fetch Mile- then return to near the start, over the Dee Railway Bridge to the North Side- then a new run for me , along the cycle path adjacent to the river rather than my usual which goes inland towards Blacon & the Canal.
A wonderfully flat route, some highlights, lots of river mud,
my first sight of
-the new jetty/ dock at British Aerospace Broughton to load wings onto the pontoons to float down river, no wings today
-the bridge at Saltney ferry- i jogged over , had a chat with a cyclist who took my pici on my iphone
-the football club with the ground (mainly) in Wales Chester FC - poor Chester fans - i do really mean that - see the statement of support of Wrexham fans for Chester fans
- and amazing after i turned - my first view of the river bore , whats that sound thinks i- sounds & looks like a wier, which i know there isnt one downstream of Chester- i looked at the river and there was the tide moving upstream in a line accross the river, amazing - id not seen that before, photo to be posted later- thay surf the Severn bore in autumn dont they ?

as you can see i anaged a few miles around 10min/mile or less that is satisfying, especially as i was carrying my camelback, i drank half a bottle of lucozade caffein early on , then lots water, a gel at 8, and another at 15, with a cereal bar at 12.

So al in all a very pleasing run , my left knee pain disappeared after a mile or so; but then the shin ankle pain in my last 2 miles mas NOT good - pace 12min/mile or worse , and it hurt as i walked 500metres from my car to the footy this afternoon.

Split Summary
====
1) - 1m - 10:37(10:37/m) - 133bpm avge - 145bpm max - 118cal
2) - 1m - 10:24(10:24/m) - 143bpm avge - 155bpm max - 119cal
3) - 1m - 10:18(10:18/m) - 145bpm avge - 156bpm max - 120cal
4) - 1m - 10:17(10:17/m) - 150bpm avge - 158bpm max - 120cal
5) - 1m - 9:59(9:59/m) - 146bpm avge - 155bpm max - 118cal
6) - 1m - 10:09(10:09/m) - 149bpm avge - 155bpm max - 117cal
7) - 1m - 10:21(10:21/m) - 148bpm avge - 152bpm max - 117cal
8) - 1m - 9:59(9:59/m) - 148bpm avge - 152bpm max - 120cal
9) - 0.5m - 4:41(9:23/m) - 147bpm avge - 158bpm max - 56cal
10) - 0.51m - 5:06(10:01/m) - 148bpm avge - 158bpm max - 59cal
11) - 1m - 11:08(11:08/m) - 146bpm avge - 152bpm max - 117cal
12) - 1m - 10:30(10:30/m) - 146bpm avge - 154bpm max - 114cal
13) - 1m - 10:32(10:32/m) - 150bpm avge - 155bpm max - 115cal
14) - 1m - 9:55(9:55/m) - 155bpm avge - 160bpm max - 120cal
15) - 1m - 9:57(9:57/m) - 157bpm avge - 164bpm max - 118cal
16) - 1m - 10:02(10:02/m) - 165bpm avge - 167bpm max - 117cal
17) - 1m - 9:55(9:55/m) - 162bpm avge - 168bpm max - 118cal
18) - 1m - 9:53(9:53/m) - 165bpm avge - 168bpm max - 118cal
19) - 1m - 9:54(9:54/m) - 168bpm avge - 170bpm max - 120cal
20) - 1m - 11:15(11:15/m) - 155bpm avge - 170bpm max - 113cal
21) - 1m - 12:44(12:44/m) - 153bpm avge - 161bpm max - 103cal
22) - 0m - 2(Infinity:NaN:NaN/m) - 155bpm avge - 155bpm max

Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 1.2%
HR Zone: 123-132bpm (71-75%): 2.5%
HR Zone: 132-141bpm (76-80%): 7.1%
HR Zone: 141-150bpm (81-85%): 27.9%
HR Zone: 150-158bpm (86-90%): 36.4%
HR Zone: 158-167bpm (91-95%): 20.7%
HR Zone: 167-176bpm (96-100%): 4.2%

Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 3.9%
Pace Zone: 9:00-9:19/mile: 8.1%
Pace Zone: 9:20-9:39/mile: 10.6%
Pace Zone: 9:40-9:59/mile: 14%
Pace Zone: 10:00-10:19/mile: 16.7%
Pace Zone: 10:20-10:39/mile: 10.4%
Pace Zone: 10:40-10:59/mile: 7.7%
Pace Zone: 11:00-11:19/mile: 5.6%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 2.7%
Pace Zone: 12:00-12:19/mile: 2.1%
Pace Zone: 12:20-12:39/mile: 1.7%
Pace Zone: 12:40-12:59/mile: 1.3%
Pace Zone: 13:00-13:19/mile: 1.2%

9 mile evening run- variable pace

2009-07-23T14:45:00.000-07:00

An enjoyable , flat-ish evening summer run, Mold to Pontblyddyn, left then 2nd left past the Golf Clubs and Capricorn animal rescue, left again to Llong
Left to Wrexham road back into Mold.

Hope fully the knee discomfort will hold off for some long runs for another marathon ??

Dedicated to my work pals for my early birthday pressie. :-)

Deeside off road - a great little race - thank you Deestriders

2009-06-04T13:57:00.001-07:00

This is the satelite image from SportTracks from my Garmin 305 from tonights race.

An excellent little race, a good showing of around 8 or so of us from Buckley Runners. A special mention to my running pal Sue running her firs race in a Buckley shirt, and only a few days after the 'oven' of Edinburgh Marathon. Well done.

A great friendly race with races from Deeside Wrexham Chester, Buckley Prestatyn to name but a few .

There are 3 more races in the series this summer.
Here is a link to the entry form

Border League Race - 1st Run after LONDON

2009-04-29T15:07:00.000-07:00

I only decided around 4pm that i would be in the right frame of mind to race tonight.

I needed it for several reasons ,
to clear head after a busy day,
>to banish the blues of coming 3rd last at my only other Border League this season - when everything went wrong - too fast @ start then slowed and slowed;
>and also to see whether i can ease up after Sunday in London- for which i still have mixed feelings- only 9 minutes of my pb;
>and also to see lots of Buckley Runners folks tonight , and super Tracy39 (Prestatyn Runner in Mold) and meet fetch Simons Dad.

So tonights race- several aims as usual,
- to not come 3rd last
- to see whether i can run well after all the training for Londonand to see whats left after London.

Result.
As you can see by my splits , a satisfying race.
I set off near the back, and concentrated on not going to fast, run within myself, learning from the Caerarfon race!,
>so first mile 7:26 ok fastish , but within comfort.
>2nd mile i eased a bit - a few 6 or 7 passed me , i looked behind to check not at the back , slower 7 min42
>3rd mile - at 2.5miles i thought , this seems an ok pace , lets up a little , keep in contact with those who'd passed me , then i passed a few
pace 7:38
>4th mile , continuing after 3 mile marker - pace seems ok , lets reel a few in , counting mantra, I see another Buckley Runner ahead, F.
can i catch her.
Yes

I reel her in and pass , and try and hold pace
4.02 miles at average pace of 7min31.
That is pleasing.

Then a good value meal pie, chips peas for 4£ and a chat with Buckley runners. I left them to await the presentations .

Happier i return home via Sainsburys to buy bottled water- Dwr Cymru Welsh water say boil the water !.!!

Border League final event Wrexham
Split Summary
====
1) - 1m - 7:26(7:26/m) - 120cal
2) - 1m - 7:42(7:42/m) - 123cal
3) - 1m - 7:38(7:38/m) - 124cal
4) - 1m - 7:21(7:21/m) - 122cal
5) - 0.02m - 9(7:17/m) - 2cal

Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 2%
Pace Zone: 6:00-6:19/mile: 2.5%
Pace Zone: 6:20-6:39/mile: 4.7%
Pace Zone: 6:40-6:59/mile: 9.4%
Pace Zone: 7:00-7:19/mile: 15.8%
Pace Zone: 7:20-7:39/mile: 20%
Pace Zone: 7:40-7:59/mile: 20.9%
Pace Zone: 8:00-8:19/mile: 12.3%
Pace Zone: 8:20-8:39/mile: 6.2%
Pace Zone: 8:40-8:59/mile: 2.2%
Pace Zone: 9:00-9:19/mile: 1.2%

The image is of the route from sports track with the 7min 22 mile highlighted.

Flora London Marathon 2009

2009-04-28T15:12:00.000-07:00

I really really enjoyed this my 11th marathon. On Sunday 26th April 2009 i ran my 3rd London Marathon .
So many highs.
And a few Lows.
As a spectacle , as an event , as a running community - this is one of the best, & in London.
This time , in my 3rd time in the race , i did manage to have a quick look at Buckingham Palace as i ran by. In my 2 previous runs ( sorry Ma am ) i just didnt notice it.

Some Highs
-the cameraderie of the running community, the virtual community , on Runners World and Fetcheveryone- and meeting W. a Clwydian runner who spotted me out training .
-the event, following my training, which i felt went well, the race itself seemed to fly by in an instant, looking back, even looking back from a few minutes at the end.
-running cammeraderie- Barry & Nicola who i had never met before but we shared many miles of fellowship, until Nic slowed, sorry we left you. The heat was intensive .
-finishing anoher marathon
-the glass of Guiness my brother in law bought and chilled for me for later around 7pm i think.
-that as my Garmin measured 26.7miles - maybe i should deduct 0.5mile from my time.
-official time 4hrs 29minutes, my fastest of three London Marathons.
-the crowd support, 'come on Rob'
-my daughter surprising me - by geting to 24 miles to wave a daffodil at me.
Proud Dad. Proud daughter ?

Some lows
-missing a pb by 9minutes, maybe another time another place ? different weather.
-my finisher bag not having a finisher shirt in it. Ok i have seen many complaints that theyare all XL, but it would have been nice not to have the hassle of having to contact FLM.
-a little too hot, and not quite guaging water intake, maybe a little too little early on.

But overall London marathon is a great event to be enjoyed , maybe not the best for a pb.
Overall most of my plans were ok, at the start early, bananas as pre race fuel, gels in a bumbag, and picked up more at Runners World support point (thanks guys), appropriate use of the facilities before the start (and thus no need during the race), meeting Fetch running pals at the start, and fortuitously meeting equal paced runners during the race- having 'aiming for 4:hr 20' on my back may have helped.

Dedicated to my friends who run, and those who cannot .

Longest non-race LSR

2009-04-03T13:45:00.000-07:00

My Longest Training run , not in a race, 24 miles.

Rhayader 20miles - 20mins faster woweeeeeeeee

2009-03-21T13:55:00.000-07:00

What a day
A 2 hour drive to the beautiful countryside of the Elan Valley.
In summary - i knocked 20minutes off the time i managed 2 yrs ago.
I managed to focus and runn all apart from a few yards on the first lonnnggggg hill and a couple of water stations.

Here are some images.
The elevation - note 800ft of climb to mile 6 !

and the route of the course. Scenery AMAZING.

The run - challenging - ok for most of it helped by running for around 8 miles in the middle with a Scot from Shrewsbury thanks mate - especially for the rendition of Flower of Scotland when i caught you up at mile 19.
I found mile 16-17.5 or so difficult, i wanted to take my 4th gel, but had no water.
I saw a supporter with 3 lucozade bottle -
please could i have some of that.
Yes
oh thankyou thankyou
magic
I gave 1/2 away to the next slow runner i found.
And then a good plot to the finish.

On average UNDER 10 minutes per mile.
Please
yes !

London run

2009-03-16T15:12:00.000-07:00

Busy week , last week but i still managed intervals on Tuesday , a gentle jog in Regents Park Thursday and a 13 miler Yesterday Sunday.

Here is the route in London- the numbers are the laps which i had left at 0.25miles from the intervals.

Running in Rome

2009-03-05T14:51:00.000-08:00

This is part of the route of my slow plof last Sunday morning from our Hotel into the park & back. My first visit to Rome. I am very impressed by its beaty and surprises churches and ancient treasures at many turns ; with the centre within walking distance from our Hotel off the Piazza Berbarini.

My visit to the Trevi Fountain dedicated to Dawn.

Training increases

2009-02-23T14:52:00.000-08:00

The last 4 or 5 days - i have run the marathon distance - in 2 runs , an 18mile run on Thursday evening. Thanks Sue for chatting with me on the second 9mile lap. Ans Sunday sfternoon a faster 9 mile loop.
progress.

here is a link to the justgiving site for Nightingale House for my London marathon 2009 run.

Training for London 2009 increases

2009-02-14T03:21:00.000-08:00

I must plan my runing better.
I had aimed to run the Wrexham half marathon this weekend. But having entered on the day or in the week before in previous years, this year it is full.
Turn unfortunate to fortunate.
I decided that i really needed to put in some distance such as the half marathon distance. So Friday night after work i did my longest training run for months 14.5miles - 2 of my usual circuits from home. Determination works.
It feels good to have put in the miles . Now to plan some more runs in preparation for Flora London Marathon 2009 which i am running oncemore in aid of Nightingale House Hospice. Fundraising website to be set up soon.

Dublin Photos 2008

2008-12-20T12:23:00.001-08:00

Dublin 2008 with some dedications and time goals written on my arms !

Dublin Marathon in pictures

2008-12-12T14:16:00.000-08:00

Official Dublin Marathon Photos have arrived

2008-12-11T15:48:00.000-08:00

To be uploaded as soon as i can find out how to turn them 90% and post them here in the minimum of keystrokes.. its late now.

Nightingale House Hospice Fundraising & Injury

2008-12-01T12:46:00.000-08:00

Two themes at the moment.

Following my birthday party and my 10th marathon our fundraising for Nightingale House Hospice In Wrexham has reached £1,300. see here

Thank you everyone. And of course the fundraising and My 10th Marathon run are dedicated to the staff of the Hospice.

Part 2
I gained no injuries at the marathon.
But...
the first few runs afterwards, owwww
Tendonitis on the top of the left foot.
I started seeing the physio .

But then worse.
back ache changed into
a leg nerve pain , not sciatica -iam am told- as its down the front of my right thigh. I chose to visit an osteopath , considering i felt it was back originated.
so 9 days after the riginal 'injury' it is still only slowly resolving .One rather awkward run of 5k :-(

Quality comments on the justgiving site

2008-11-03T14:41:00.000-08:00

Quality comments on the justgiving site by friends in England & Scotland

see them all at
www.justgiving.com/robrunsdublin08

Dublin Marathon - the celebration

2008-11-02T13:07:00.000-08:00

Here is another reason to run
Guiness

and another reason to run.
The cameraderie friendship of fellow runners .
Thankyou to Ev & Monika for arranging pre race pasta meal & post race drinks.

Dublin Marathon dedications

2008-11-02T13:04:00.000-08:00

This race i dedicated to a lot of my friends and colleagues and family.
In order to help me focus, and also to concentrate on the wider picture during difficult times. i wrote on my arm.. names of family, friends in need, together with my goal pace of 9 minutes 50seconda per mile. I didnt qute match the 9min 50 for every mile .
But dedicating miles to individuals certainly did help.

Dublin Marathon - on the route

2008-11-02T12:33:00.000-08:00

some evidence

as someone said - it looks like you are having a ball
Yes i was- me and Daphne the Daffodil :-)

Dublin marathon blog - negative splits!

2008-11-02T10:04:00.000-08:00

Hope fully this photo / scan will show my first ever negative split for a marathon
ie
running the second half faster than the first.
in a word 'wow'.
I have only just checked the splits, 6 days after the race , and i am very pleased. My cup is 90%full - for this run anyway. A 20 year best and only 4 minutes longer than my personal best over 20years ago.

Dublin Marathon minus 3 days & a bit

2008-10-23T15:01:00.000-07:00

Thursday before a Monday marathon. An in the running fraternity its tapering madness . You go for a run and want run fast and or long. But keep telling yourself that short and slow is the thing to do in the week before the race.

So this week i have run Tuesday 5miles, Thursday 4 miles - maybe a little tomorrow Friday.

Now is the time for the mental focus and dedicating the race.
Mental focus
I can and i will finish.
I am running for a personal best. keep running I am strong. Believe believe.

Dedications
of my marathon runs
To a wonderful wife & daughters, sister & brother in law. Cousins.Auntys Uncles.
ANd for friends and colleagues - a few with their crosses to bare.
And for Nightigale House Hospice in Wrexham.
This is for you.
www.justgiving.com/robrunsdublin08

Dublin Marathon 2008

2008-10-14T12:05:00.000-07:00

In 13days time- on October 27th 2008 I will compete in my 10th marathon.
I am once agin raising money for Nightingale House Hospice in Wrexham.
Please add a £1 or £10 to the fundraising site here

Sept 11 & a run nearly 10k

2008-09-11T14:48:00.000-07:00

Yes i can remember where i was, in the health board office. A colleague came in with the news. We 'watched' detail unfold on BBC online around 5pm UK time.

Sad, moving yes.
Tradegy yes.

Pray for a more peaceful understanding world.

A run tonight was needed and a good blowout, i ran the Flintshire 10k route - nearly 10kbut probably around 300m short , in 46mins. That still feels good - a running website predicts a 49minute 10k run. I'd be pleased with that .

We'll see if i'm up to it in 10days time and whether i can fit in the 20mile training run on Tuesday next ?.

Olympics marathon TV & party- 2am Sunday times 3

2008-08-31T07:54:00.000-07:00

The last 3 weeks have been late Saturday nights.
Firstly the Womens marathon on TV live from China with Liz Yelling the GB star for me., falling getting up, back to the lead , and then finishing just behaind Paula.

Last week - the mens marathon - what a race , & don't you feel for the athlete passed in the last 400m, an Ethiopian , passed by a compatriot.

This week - No not another marathon on Tv this week but the big 50th birthday bash. And with around 80 or so people there. A great celebration with lots of friends and relations. Wonderful catering by my lovely wife, my sister Aunty A & daughter M.

Perhaps i didnt drink too much as now Sunday afternoon i'm considering a hilly run. More than 100 running miles in August - a good base for Dublin 2008.

Running 'can slow ageing process'

2008-08-12T15:27:00.000-07:00

Apart from the knees feeling a little sore after 17.5miles today this is good news.

3rd Deeside off another improvement

2008-08-07T15:00:00.000-07:00

Yes another improvement- beginning to enjoy this, that race does qualify as this weeks tempo.

June 38min49
july 37,59
Aug 37.30 thats 7min 39 on average yessssss

Now enjoying a lager shandy long time after the race - thats allowed isnt it - gym in the morning , stretch stretch stretch.

Can i ascribe the improved times to my marathon training - the 14,5miles on Monday evening? I think so.
Now time to plan for the long run and others for next week , a 15miler soon , and week after a 17miler ?
Maybe plan for intervals on the track this sunday, more training and to build up strength for the September off road race.

Fairy Freckled Cow - trail race

2008-07-06T11:07:00.000-07:00

What a good day.
A new race to me
My first 'Trail race'-
The downpours held off, while we were running.
The scenary STUNNING.
The company great.
a personal best :-) - it was always going to be as it was my first 11k race .
And for the second time in 4 days a race where i was beaten on the line - well it felt like it . But also the second time when i felt that was ok - cos the chasing runner helped me with pace.
Big thanks to him, and to the good folk of DENBIGH HARRIERS for organising the race .
Great to see Buckley Runners pals- well done all - especially Alison for finishing , though it hurt.
Rory & Liz- as you were both faster than me - maybe i'm getting slower?
or most probably you both are getting better ! (thats my story) and the fact than i raced only on the Thursday before the Sunday of this race- & i',m training for lonnnngggger distances. Excuses ?
& Good to see Lorraisne & Jill - & L. making a comeback from running retirement- well done in the persuasion stakes Jill, and L. to finish with a smile of your face. Maybe you had already seen the delights of the grey with pink motif T shirt and the free yoghourt. :-)

Deeside off road series of summer races

2008-07-03T15:23:00.001-07:00

2nd in the series of 4 tonight, and my time was 50seconds better than a month ago- maybe cos i started off v fast 1st mile 7mins 01. then later in the race i put on a spurt to try and keep off a catching runner . I managed until the last 10yds, so quite pleased.
And a nice towel gift from the race - makes a change from the usual t shirts, big thanks.

Freckleton 1/2 marathon -running is fun

2008-06-22T15:22:00.000-07:00

This afternoon on what can only be describes as a windy day i completed my best 1/2 marathon in over a year. Around 1hr 57. The BBC weather website predicted 32mph wind, the tent erected for registration & selling drinks nearly blew down and was dismantled. But the race went ahead - big big thanks to the good folk of Frecklton for the support, for the organisers and marshals.

This evening despite some stretching, i am aching , but pleased. My pals SB , G, & DW all ran well and had good times. A special mention to the crowd of runners from Huddersfield in their town footbal shirts- and their good humoured supporters.

To the folks of Freckleton who when i waved - they cheered - you know that gives all us runners a lift thankyou.

Thanks
and dedications to
The Freckklton support, and organisers
and running pals SB, G & DW.

Dublin 2008 my fundraising

2008-06-20T18:13:00.000-07:00

I have decided that my fundraising during running during 2008 will be centred around the 2008 Dublin Marathon on October 27th. I will once again raise money for Nightingale House Hospice in Wrexham. See my Justgiving website

and the Nightingale house website.

June 2008 Frecklton 1/2 in 4days then Dublin ..

2008-06-18T21:46:00.000-07:00

Hello all
i have been blogging a little on Fetcheveyone- but thats mainly sad runners like me over there. So i must put a few updates here for the non runners amoungst my friends family & any other readers.
Final preprations have started for my participation in the Frecklton 1/2 marathon this weekend. Perhaps a little blase (is that the word) but i have just had the last beer 4days before the race - a very pleasent cooled Adnams organic ale. I plan a run of around 5 miles with Buckley runners thursday , then continue the dicipline of the stretching - thanks again to Penylon Physio Mold .

For my Pharmacy Friends -

2008-04-30T07:08:00.000-07:00

A small frontier town near Queenstown in SouthIsland New Zealand, very touristy, quant little town, excelent pie shop and 'traditional style ' pharmacy !
This is Arrowtown. Photo added January 2008 in response to the e-blog Christmas Card with added snow flakes of fellow pharmacist Angela Alexander.

Active New Zealand

2008-04-25T22:54:00.000-07:00

Just back after a few weeks down under. Lots of memories and photos to be added at some stage. Briefly - the Active New Zealand 2 week tour of South Island was wonderful. Led by Mr Enthusiasm Jim & Ms Extreme catering Min -our little band was complete with the 3 Brits & 3 USA in week 2 following departure of our 3 USA new pals after 7 days. It was great to spend time with you all. To be active with hiking or biking or kayaking daily was surprisingly acheivable -Jim you are a true leader.
Back to the UK and i have managed 2 evening runs this week - and entered the ballot for London Marathon 2009, now to enter Dublin marathon 2008, and keep the enthusiasm going.

8miles in the wind- good training

2008-02-03T21:30:00.000-08:00

A little training run today with & for my friend Susanne who is training for London marathon .
Mold Wrexham Road to Pontbydden turn left, 2nd left , past the Golf Clubs then left on the Penyfordd- Llong-Mold Road left again onto Wrexham road & back 2miles into Mold.

Overall the run was around 8.8miles in 9min 9seconds per mile .
In the blustery conditions today thats a good run, & very enjoyable training
. Well done us both !

4 Villages half marathon Helsby- mission accomplished

2008-01-20T17:00:00.000-08:00

My goals today
to finish- acheived
to finish reasobably- acheived
to finish in under 2 hours acheived
my timing from my Garmin 1hr 59min 08

A very popular race, with lots (? over 2,000) of friendly runners from clubs all over the country.

Big thanks
to the good folks of Helsby Runners and all your helpers from SCouts on baggage store and Rotary on the bacon bap for 2£ -excellent, and Rotary man on bus co-ordination duty.

A run to be recommended. IF you do some training on hills as most of us in North Wales will do then this is an ok half marathon with a few inclines with 1 steepish bit around mile 8 & 9. This is countered by a lovely downhill to mile 12.

And of course a great surprise to see freinds at the finish - a big Hi to Kath C. thanks for the hello and the support on route --- even if i didnt acknowledge you in Mouldsworth.

4 villages half marathon tomorrow

2008-01-19T18:00:00.000-08:00

Its Saturday night here in Mold and tomorrow is the 4 Villages Half Marathon starting in Helsby Cheshire. I had an entry for this last year but did not compete because of injury- suspected foot stress fracture. However after a few weeks rest, the foot pain eased so it must not have been serious. Especially so , as 2007 was my year of 3 marathons.

So to tomorrow and the 4 villages .

Goals
1 finish
2 a reasonable time , which probably at current fitness is under 2 hours.

BUckley Mold Run January 2008

2008-01-05T21:01:00.000-08:00

The download from my Garmin for my first Buckley Runners training run of 2008. From Elfed to mold to New Brighton Alltami & up Liverpool road just over 8 miles on my Garmin. Average pace 9:min 30 - not bad really for moderate hilly run. More before the 4 villages .

Post Christmas jog 2007

2007-12-28T21:00:00.000-08:00

My first run after Christmas 2007
Mold to Mynydd Isa -hills rain & the ipod
overall satisfactory near 10minute miling.
I Must , must improve my stretching.
Review of 2007 & plans for 2008 to follow.

Dublin marathon - again.

2007-10-30T21:11:00.000-07:00

Following my 'comeback' marathon in Dublin in 2001 ~I completed the Dublin Marathon again yesterday.
(The 2001 run was my 'comeback ' as it was my first marathon in my forties after running 2 in my twenties!).

So to Dublin 2007;
In summary,
my 9th marathon, goals:-
to finish , ACHIEVED.
to finish in 'not a personal worst' - ACHIEVED
to enjoy the day ACHIEVED
Also I ran all the way .

Lots and lots of highlights
The touristy bit of the bus tour of Dublin, the cream & green busses have a ‘live commentary’ as Craig and later Declan kept reminding us. And as for the singing of Danny Boy & Molly Malone – by driver Declan that must have been a free extra.

The Runners World ‘forumites’ pasta get together at Lougi Malaones . Thanks to Barry K. for organising the meal. Its always great to meet other runners. And a special thanks has to go to Liam, who says he is local though he sounds like a Lancashire lad ! Stockport FC ? For organising the meet up at Kennedy’s bar – which closes early – but then the visit to Porterhouse for their ‘Porter Ale’ and much needed post marathon food.

The Race itself – my longest ever race carrying a daffodil. Some people do some daft things to get attention. It worked !
The support from the spectators, the people of Dublin, runners relatives , and the many visitors from the U. S. of A. , was wonderful. In the last mile or so it was especially good, it made me feel so emotional, people calling my name (hint for runners – for city marathons – have your name in BIG letters on your chest it worked for me !) . Hey it feels good- thankyou Dublin.

Meeting up with Joggin Jon & Joggin Sarah & Mark from Telford at the start helped. Mark & I ran together, then Duncan (Darth Vadar from Runners world Forum ) joined us after 3 or 5 miles or so, and we ran together until around 13miles- also with Nurse ?Caroline from Manchester for a while !.
The 3rd ¼ of the race probably was a bit slower for me – I have yet to analyse the pace on the Garmin. But having (inadvertently) lost Duncan & Mark around 13miles I ran and chatted to folks for a while- Thanks to Melissa from Boston & a German runner from ?Hamburg . For the first time in 9 marathons , I experimented with carbo-gels . Experienced advice is never to do anything new on race day ! Oops i did. But luckily – taking small sips/ portions of gel & washing down with water they seems to stay down !
At around miles 17 & 18 I usually slow down , this time I am not sure . I got the ipod out at around 20miles and it was either the really bouncy songs – or the caffeine containing gel – I seemed to get a lift and renewed energy. A finish – jogging all the way – in 4hrs 37.

A great big hello to everyone I met and chatted to , thanks for being there , to Runners World Forumites- lots to mention , did ‘pink shoes from Rochdale really beat me by one second ??
Thanks to everyone who sponsored me for this and the Great North Run – together we have raised around £400 for the Stroke Association.
Thanks to Veranne L. & Duncan W.– who by entering Dublin Marathon months ago, gave me the impetus to join up. Even though we didn’t meet again on the day very well done on finishing .
Under 4hrs Dunc wow.

Great North Run, friends, emotion & traffic

2007-09-30T13:09:00.000-07:00

Today i completed the Great North Run in 1hr 58. Not very good, experienced runners may say but.....
It was mission accomplished.
A SMART objective.
Specific Measurable Acheivable Realistic & Targetted ( should challenging / stretching come in there somewhere?)
The objective?
To pace my pal Johnny U to under2 hours. Objective acheived
Veranne JU & I finished together around 1minute 10seconds under the 2 hours.
Thanks for a great day out Guys, & to JU for persuading me to visit the Newcastle for my second time.
Running with friends in a big race - yes thats the stuff.

The emotion
-the nervousness of the timing to get to the start, getting parked , getting the Metro into town, getting to the start
- then the mix up with meeting up.
-we went all that way and may not meet up with JU !
-we climbed over barriers to the other side of the road
-the race started (about 1/4 miles ahead) and people started moving past
-then Cheryl pases saying Ju is further back

Relief -he arrives - we have a purpose for the visit -as well as running the GNR!

Why did i run 13 miles with a blow up daffodil? - why not, its a bit of fun. It was my fastest and longest race carrying a daffodil.

THANKS
-to the GNR team wonderful race
-to the good folks of the North East for support encouragement & the many shouts of 'come on Rob' - it does help having my name on my chest
-to those folks offering beer just outside South Sheilds - 'isotonic beer ' i thought i hear some one shout, even thou i didnt indulge, twas a nice thought.
- to the many other runners - hey, what a community, wonderful.

Traffic
-advice, if you do the GNR - do NOT try to drive to the North West or Wales afterwards
- as expected traffic was heavy, static etc from South Shields to the motorway
- but then the A1 (M) was stop start for many miles and it took ages to get to Wetheby or Leeds !

Advice the GNR is not a race for a fast time (- unless you are elite) because it is so busy.
But if its attmosphere you want this does rival London with the bands en route and the slick organisation - though London has lots more tube stations near the finish!.

Dedicated to John Hughes, Johnny U, Veranne , and the good folks of the North East

Running with education ?

2007-08-30T14:59:00.001-07:00

Tonight i ran a 12 mile training run .

12.5 miles , 2hrs 1min , 1500kcal
average pace 9min 44 per mile .

Yes - i can now run the Great North Run. This was my longest run since the Blackpool marathon in June this year. On my ipod i was listening to NHS colleagues on a podcast of evidence based medicine from the National Prescribing Centre . When these podcats are fully functioning i would certainly recommend these to health professionals interested in evidence based medicine- and learn it on the move - from one of the most respected of NHS UK the National Prescribing Centre.
this post is dedicated to Neal Jonathan Andy - thanks .

More physio

2007-08-28T17:19:00.000-07:00

I have just been to Penylon physio in Mold .
I must
i must
i must
stretch my i-t band

RIP Doug Morris

2007-08-28T09:20:00.000-07:00

Doug Morris - Club President of Oswestry Olympians has sadly moved on to the great running club in the sky. See the message on the Oswestry Olympians website .

The Border Counties Advertiser has a tribute to Doug here and describes the Lake Vyrnwy 1/2 marathon as 'Doug's event going on to become one of the top half marathons in the UK, attracting hundreds of entries from Britain and overseas.'

There are tributes on the BBC Shropshire website here , and another on the website of Bro Dysynni A. C . here

In 2004 I ran the last lake Vyrnwy Marathon - I am a marathon runner because of people like Doug Morris.

This post is dedicated to the life and memory of
Doug Morris
Oswestry Olympian
Runner

Back into training...

2007-08-22T22:00:00.000-07:00

An evening run in the sun in North Wales - 9 miles in a slow time of 1hr 29 - thats over 2 hrs a 1/2 marathon. So i'm confident of completeing the 1/2 marathon distance - again. But some speed work is needed. As well as some physio to help with the thigh stiffness .. and the new pain in left hamstring . :-(
Of course my speed will be better on a race day -& whilst not listening to the radio. This post and run are dedicated to Freddy Eastwood - who scored for Wales on his debut for a historic 0-1 away win at Bulgaria. Well done - certainly helped the run slip by. Where were you when Freddy scored his first Wales goal - i was 4 miles into a 9 mile run , near Padeswood lake road. Happy Days .

Eisteddfod comes to Mold

2007-08-02T22:33:00.000-07:00

The Eisteddfod Genedlaethol - National Eisteddfod of Wales has come to Mold. This week long festval of Welsh life, culture & many things wonderful about Wales starts in Mold on Saturday next. The running context is that these photos were taken from one of my usual flat training runs along Wrexham Road on the outskirts of Mold.

Beics Betws-

2007-08-02T10:24:00.000-07:00

A Saturday afternoon and a change from running. Mountain biking again . We hired bikes from Beics Betws in Betws y coed . Following a suggested route from the hire shop up into the wonderful rolling hills above Betws y coed on the Llyn Elsi trail.

Wepre Run

2007-07-26T22:00:00.000-07:00

A surprising run - thanks to Buckley runner Gwyn for leading/ helping me through this 9.5mile slog. Buckley Ewloe, measured mile 'sprint', Ewloe castle Wepre Woods, Wepre Park, 'top' Shotton, Shotton Lane, Ewloe, Liverpool road , Buckley. Slog, woods, mud, hills, hills , etc.
The Garmin GPS didnt wake up for 1/2mile or so , then lost the signal in the woods so only measured 8.2 miles .
some stats
1st measured mile
in fact 0.91 miles by garmin- 6min 56
later garmin measured miles
9min 44
1.1mile in 11.22
11mins11.35
most of these UP hill from Shotton to Ewloe to Buckley
phew.

Italian Dolomites - 'Not only running ' in fact mostly walking.

2007-07-09T13:39:00.000-07:00

Not ONLY Running
- this entry is dedicated to the walk 'leaders' - though of course they are not qualified guides, and carefully remind us of this-of Collets holidays -particularly Jess Ben Caroline & others based in Corvara, Altia Badia Region, Italy. We have just enjoyed 7 days in the Dolomites based at the Bracun Hotel Corvara.
The photo shows the 'introduction ' to VIA Ferata - goggle it for more info.

To be recommended
- as it was our first trip to the Dolomites
-scenery wonderful
-walks both the organised and the suggested walks - a wonderful way to see the countryside
-the via ferrata introduction - WOW! what a day , with excellent coaching on the scramble up, the actual VF intro & the Scree scramble down - thanks Guys Jess & Gemma - well done
-Hotel Bracun Staff & Collets - good food , good company ( & good beer - Weisenbeer recommended)
-the Refugios at the Dolomites passes, especially Refugio Boe at > 2500metres up!
- oh and yes this is a (mainly) running Blog - on the Tuesday of our visit &amp;amp;amp;amp;amp; following our VF introduction & in the pouring rain, I did enjoy a shoty 2.5 to 3 miles jog.

Riverbank run

2007-06-24T05:20:00.000-07:00

This blog entry is dedicated to all new runners who have acheived something. And today this was my friends Louisa, Rory & Liz who completed their first 10k. Well done. Goal setting for better times starts here. Goals acheived the the 3 -completion of 10k, running all the way , and not coming last .
Also this entry is dedicated to the hard working volunteers of running clubs , their friends & families- the marshals and people at registration desk - did i realy make my cheque out to Gill's holiday fund?
To the Riverbank Run
what a great little off road 10k !
Starting just outside Rhuddlan (- you know the village with the castle outside Sunny Rhyl) less than 5 minutes from the A55 at St Asaph.
Before the race i must mention the benefit of it starting at a caravan site - adequate clean toilets! (After an excellent Malaysian Banquet at the Hot Wok in Mold last night -the spice had a little effect on me - and another loo visit was essential < runners talk.)
The race itself - runners from Buckley, Eryri, Denbigh, Prestatyn, ?Cobi & elsewhere . Where are the Mysterons from ?
Different to other off road (eg Deeside) this was relatively even- a run along a track , then the old Clwyd Valley railway track (anybody remember a Rhyl to St Asaph to Ruthin train - dear old Dr Beeching)- under the existing North Wales coast mainline and over the Rhyl Blue Bridge. Around the 'Marine Lake' then back the same way.
As a new runner on this race - i slowed a touch as we found the track / route back.
I completed in 50min 28sec -
goal acheived- finish , not last, & reasonable run
other goals - i missed the 8min per mile , which i'd set the garmin for - i think it showed @ end 8min 12 per mile =ok; probably going off too quick , i'll look at the slpit times later (the garmin is on charge ). Starting at the back then going past a few folks in mile 1, the mile 2 to 3 arouund the lake a couple of folks passed, 2 more on the track 2 who passed in last mile i managed to pass in last 1/2.
A big well done to Louisa, Rory & Liz. And Especially John for being the friendly face at Marine lake & the end. Poss more later with results .
Riverbank Race - recommended.

Marathon number 8

2007-06-03T15:03:00.001-07:00

Another day another marathon! Having enjoyed the 2007 Flora London Marathon a couple of months ago for wonderful attmosphere & a feel good run , but disappointed with my time - another personal worst- i decided to run anoher marathon soon . So Today , less than 2 months after London , I completed the Blackpool Marathon.
And goals acheived
goal 1 to finish - acheived
goal 2 comes from goal 1- to complete 2 marathons in the same year for me the first time ever- acheived
goal 3 - to buck the trend , my last 2 marathons have been personal worsts- acheived
a finish better than not only the personal worst in London - but also better than my previous time - back to the near to 4:30 mark , with a finish today of 4:36 or 4:37 - awaiting official chip time.
As ever, lots of emotion of good and bad points
or better still the highs and the learning points
the highs - the running community cameraderie, the volunteers /marshals/ race organisers- thank you
- and meeting Mick N Phil ( do a google & see the web site)

Learning points
-once again keeping the pace after 17 miles , keeping the focus in the dark time , today the mile 22 to 25 time.

And this is marathon number 8 completed for me, and thats 6 since hitting age 40 . There is life..

London Marathon in a day

2007-05-12T11:03:00.000-07:00

Briefly- early to bed Saturday, but its always not the best sleep as anxious to make sure up early . So up early sunday morning - i had laid my kit (and gear for pre & post race) out in the bathroon of my sisters house~ so as not to distrub others in the house ~ well not too much . Breake 0630 ish white toast & some porridge. Then drive to the tube station, a couple of runners easily identifiable by our FLM kit bags, and more runners at each station. My sister came with me ( big big thanks to Hannah for an early start Saturday to come to the expo & Sunday for the marathon) & We had planned to change at Bank Station for northern Line to london Bridge then Overground/South East Train to Blackheath- BUT distaster- Northern Line Closed- Luckily Hannah knew that it was only a few 100yards accross the river to London Bridge. Then the platform to Blackheath then the train like the undergound at rush hour ~ but friendlier, full of lots of runners looking healthier & fitter than me.

The exciting walk to Blackheath park Blue start masses & masses of people - and OOPs change of plan 2 - only runners were allowed into the baggage change area- so Hannah couldnt come to my pre agreed meeting point with pals. aha but that meeting point - by the first baggage Lorry was only by the entrance - good luck, i met up with Buckley Runners Sue & Ann, met briefly acouple of folks from Runners world discussion forum.
How did they find me ?
The cunning plan - the 3foot tall blow up daffodil purchased from the party shop in Mold for 3£.
Then ~ anxiety reduction again Pippa from Buckley runners found me - great - as we planned to run together. then the usual panics for Loo visits & setting bagage onto the lorries & photos. & a jog accross the now near empty reception area ~ from the loo blocks ~ to the start , At last - many months of waiting & training & 0945hrs Sunday April 22nd has arrived. & as predicted nothing happens as we are in pen 8 - next to the back !! it takes a leisurly 10minutes or so to get to the start & wave goodbye to Pippa's parents & my sister & hope we'll see them again on the course with my wife and brother in law ~ on the Highway mile 13 & 22 .
The start was a bit stop start - cos of the crowds , there had to be some walking as thousands of runners were forced through bottlenecks/ narrow area. We passed the man with the boulder - how did he get there ?? More later with Photos

Buckley Runners 'win the league' !

2007-05-06T11:25:00.000-07:00

Friday 4th May - the final Border league race of 2006-7 , then the presentations . ANd the mens team from Buckley won the league - well done .

Flora London Marathon 2007- comments part1

2007-04-23T21:04:00.000-07:00

Having returned back to North Wales this afternoon , my emotions after the marathon are still in turmoil. BEING POSITIVE - personally -like all the finishers i HAVE acheived something special.
In fact. reflecting some more there are lots of positives
goal number 1 to finish - ACHEIVED, success
goal number2 to run all the way and not walk- ACHEIVED= success
goal number 3 - to enjoy the occaision, ACHEIVED = success
goal4 finish well - hmmmm thats debatable cos it was another personal worst of 4hr51, but in that heat .... and i did run all the way ...
goal 5 finish in a personal best - maybe next time , there has to be something more to acheive.
goal 6 raise £1,000 for Nightingale House Hospice - ACHEIVED and EXCEEDED- thankyou everyone.
the story of the day will follow

Want some inspiration for running, or for Life in general see this

2007-04-14T15:51:00.000-07:00

I am currently getting excited about the London marathon with only eight days to go. In the last few days, chatting on the Runners World website discussion boards has given me much food for thought, help with the planning for the race, ideas and isnpiration.

Top of the insiration mountain are running Heroes Mick n Phil. Just have a look at their website at this link . How can anyone read of their story and not feel humbled. Sir Mick you are a hero. I met Mick n Phil at my last marathon in the blazing heat of Blackpool in 2005- it took me 10miles or more to catch up with them , wow what a pace !
See the link and be inspired.
Looking forward to seeing and hearing you at mile 25
'easy easy easy'
the chant / mantra of Mick n Phil.

20mile last LONG run pre London

2007-04-14T08:49:00.001-07:00

On 3rd APril this was the route i took for my 2nd & last 20mile training run pre-London 2007. From Connahs Quay to Blacon on the cycle path (described before) & then onto the Canal Tow Path towards Ellesemere Port full route describes on gmap-pedometer here

http://www.gmap-pedometer.com/?r=849084

If you are training for a marathon THIS is the race for you!

2007-03-18T19:00:00.000-07:00

The Rhayader 20miles round the lakes race took place on Saturday17th March 2007 and I participated for the first time yesterday. Truly this is an awesome race, not only the distance , the cameraderie of a long distance race, but the sheer outstanding beauty of the Elan valley. I want to record here a great big 'THANKYOU' to the organisers for giving me the opportinuty to run through some of the most beautiful parts of the United Kingdom, as part of a great race with well organosed support. Thanks.
Running a long distance race depends on many factors atitude & determination, training & fitness , support and of course the weather. To these usual factors one very important addition is the good fortune to meet like minded people to run with, to chat with, to encourage each other, to marvel at the wonder of nature and support each other. And yesterday i had that good fortune to meet my new running pal Ig- South African Swansea Runer ! Thanks Ig you kept me going for around 15miles until my thigh pain held me back. Then you had to go on alone -amoungst 400 runners.! But hey; we ran 'mountaintops' together - the summit at 6.2 miles, and the views of the reservoirs.
In later parts of the race, plodding along with my mp3 player, i can thank the music makers Robbie Williams, Tina Turner, Katherine Jenkins, & the Trelawnyd Male Voice Choir.

Running long distance means burning a few calories - & my Garmin says 2469 calories burned.

Probably that or more was replaced yesterday by the dried fruit, the lucozade, the peices of mars bar (big thanks again to organisers), then on the way home the pie & chips from the chip shop by Newtown traffic lights- oh and a banana or 2, a cadbury's turkis delight; and the bottle of Guinness.

Guiness being my long distance tradition started at the trip to Dublin for the marathon in 2001.

Nightingale Hopice Hospice Fundraising

2007-03-18T12:22:00.000-07:00

The Nightingale House Hospice is not only the Hospice for Wrexham , but as you can see on its website at the link above it serves Nightingale House serves a people from across Wrexham, Flintshire, East Denbighshire, the A494 corridor down to Barmouth, and the borders including Oswestry, Ellesmere, Wem and Whitchurch.

I cannot describe easily the value of a Hospice to a locality but please have a look at its website linked above.

And to my friends colleagues, family -anyone who has sponsored me for this years London Marathon - a big thanks.
To anyone else please have a look at my fundraising website linked here or the full url is www.justgiving.com/robrunslondon07
So far we have passed half way in my target of raising £1,000 thanks.

Rhayader 20 miles - part 1 a video on another bog

2007-03-18T12:20:00.000-07:00

For part 1 of my postings on this race from Rhayader see this amazing video on 'mad runners blog'.

Intervals - first time for weeks & weeks !!

2007-03-13T22:03:00.000-07:00

With Buckley Runners tonight i tried out the interval training for the first time for weeks & weeks.
Just under 1k intervals in
4min 09
4min 17
4min 19
4min 25
then a slow one of 4min 53.
Dedicated with thanks to all those speeding by, and Tracy pushing me.
What next ? perhaps a run Thursday , perhaps the 20mile Rhayader ?? on Saturday.

Happy Training , happy exercising folks.

Gobeithio fydd hi ddim yn rhy boenus!

2007-03-07T12:46:00.001-08:00

The above is the message from Robin my 'brawd yng hyfraith' (ie brother in law if i have the spelling, translation, & mutation correct)
- hoping that the marathon is not too painful.

Marathon running IS painful. Mind over matter. And think of the Guiness afterwards.

Back on track 2 ?

2007-03-04T21:50:00.000-08:00

Back on track with the training
and
back on track - running on an old railway track - the Wirral Way.

The emotion of running and training for the London Marathon.
Yesterday -depression ; today a high.

Yesterday Saturday - depression, though weather was great here in N Wales i didnt run cos of a slight ache in my left foot, thinking it may be the strain or something which took 3wks to heal in January.Today Sunday - awoke -determined - if no ahes to go for a long (for me) run .

Today is a great day .
I ran 13.5 miles on the Wirral Way. 6 miles west & North from Willaston then return , and a 3/4 miles or so south and back.
A slow plod around 11 min miles - but that included looking at map & getting lost & avoiding the very big puddles.
A big thanks to Libby who recommended this route.

Please donate to the Nightingale House Hospice

2007-03-01T15:43:00.000-08:00

This year i am once more raising funds for the Wonderul Nightingale House Hospice which serves the counties of Wrexham Flintshire & south Denbighshire .
please see the fundraising page at
www.justgiving.com.robrunslondon07
many thanks
Rob

Slowly back on track for LONDON 07

2007-03-01T15:42:00.001-08:00

at last- yes i am getting back on track for this year's London Marathon. Following last Thursdays 6.5 mile circuit- i ran a slow steady 9 miles - with radio 5 live for company last Saturday - and no major ill effects . tThe former foot pain is gone - IT IS NOT A STRESS FRACTURE. Great- 6.5 miles to night with Buckley Runners - and planning for a 13 or 14 mile training run at the weekend.

Great North Run

2007-02-14T14:04:00.000-08:00

if i can get over this injury - will this year be my year of big runs? London marathon and the Great North Run in the same year. I have got into the GNR through the ballot ! :-)

Intervals;Injury & ipods (Mp3really)

2007-02-14T13:55:00.000-08:00

Mixed motivation at the moment because i am injured again . Depression ! Happily I joined in with folks in Buckley Runners doing interval training January 9th & 16th with a slow jog of 9 miles on january 13th. BUT an ache in my left foot developed after the first intervals session. Eased for a week. Returned after the second interval session- depression, as i was set to run, and had trained well for the 4 villages 1/2 marathon in Helsby 21st january. I went on a test run 2 days before the 1/2 marathon- having been advised by Dr friends that if the inury eases with a run when warmed up then it may be muscular, otherwise it could be worse . Even STRESS FRACTURE- ahhhhhhhhrrrrrrrr. :-(( And trying a 5k run friday 19th the ache did not ease.
So a visit to GP
a visit to community hospital for xray
nothing found
& i learn that stress fractures may not show anyway.
Alternativive daignosis includes plantart fasiculitis ??
So having run 5k this w/e on a treadmill with no ill effects at the time , BUT a dull ache the day after.... i have contacted the physios and have a consultation next week.

Ipods - was to add to the alliteration (remember englaish language o level ? wow that seems ages ago)- but i have been testing downloading BBC radio 4 & 5 programmes to my Mp3 player- more discussion later

Happy Christmas , Nadolig Llawen

2006-12-20T13:15:00.000-08:00

To runners joggers and everyone
Buckley Mold Flintshire Wales UK and worldwide
Nadolig Llawen
Have a Happy Christmas

As a friend said to me

For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counsellor, Mighty God, Everlasting Father, Prince of Peace.
Isaiah 9:6 (NIV)As this season remembers the greatest gift to mankind may it's joys be yours and the Lord's best for 2007.

Why not run along to your local Church this Christmas and rejoice.

Oh and look out for Santa at Christmas time- he may be running.

Tuesday -interval training

2006-12-06T19:30:00.000-08:00

Here is an extract from the Garmin 'training centre log' for yesterday. Intervals of approx 1k or as i measured 0.58miles with a pace of around 7minutes per mile. A marker for training from - for occaisional speed work in coming months.

London Marathon 2007

2006-12-02T00:00:00.000-08:00

Saturday morning and its confirmed -my place in London Marathon 2007. Last year had a place through the ballot for the first time, but my knee pain forced me to not participate. Luckily there is a scheme to carry over the place for 1 year (with another application fee) . So my place has just been confirmed . All systems go.

brief runs in Montreal

2006-11-26T22:32:00.000-08:00

November saw us on a brief visit to Canada to see our daughter. We stayed at a lovely Auberge Les Passants du Sans Soucy in old Montreal. The couple of early morning runs i had were just a couple of miles on the trans Canada trail which passes along the waterfront just a street away. A wonderful time to visit Montreal, Quebec, Toronto and Niagara.

Border League 'debut'

2006-11-13T22:44:00.000-08:00

On the 12th November I became a 'real club runner'! This was a Border League 10k race at Caernarfon. A surprisingly good day without too much wind or rain - which would have been interesting right on the coast. The start and finish were near the Caernarfon Castle. Highlights of the event- LOTS of Buckley Runners, all runners in club shirts; oh and a 10k time only 10 seconds slower than Flintshire 10k - that was ok and room for improvement.

Buckley Runners 2.4km intervals

2006-10-24T22:00:00.000-07:00

Tonight not the usual intervals as Buckley Town FC were playing at home so our usual road for intervals may have been a little crowded.
So it was down to the A494 for supposedly 2.5k intervals to Ewloe.
Here are the measurements from my Garmin.

8 miles on a cycle path Connah's Quay towards Chester

2006-10-22T22:00:00.000-07:00

Saturday and an 8mile run along the cycle path from Connah's Quay towards Chester.

Cardiff 1/2 Marathon- the latest 'best' big city 1/2 marathon

2006-10-16T22:00:00.000-07:00

coming soon details of the 7000runner race Cardiff 1/2 Marathon 2006 , featuring over 200 pharmacists running for Kidney Foundation Wales. finishing at the wonderful Millenium Stadium.
great race, great cameraderie, old friends, new friends from Runners World Forum.

Flintshire 10k 2006

2006-10-01T23:00:00.000-07:00

The comeback race. For myself another comeback - following lots of physio rehab and retraining . And for pal & neighbour Glyn a comeback race after a year or few away from running . For anyone who has not yet managed to run this wonderful 10k , I recommend it 100% for friendliness, for a challenge 2 laps with a hill along the 2nd & 4th kilometer- and its in Mold a wonderful little town in North Wales. (not that i am biased, much ).
Well done to all runners especially Buckley runners & friends Nichola Bowness (good luck in New York Marathon soon) and well done Glyn on your come back .

A little plea to Flintshire County Council- in future years please avoid having the 10k race the day after the Mold Food Festival. That would allow punters to enjoy both, including the real ales on sale on Saturday. A big thanks however to the organiser of the Food Festival- please avoid the 10k weekend. I see that the Food festival has set a date for 2007 as 22nd & 23rd September.

Some results from the 10k

Running home 10.8miles

2006-09-22T14:42:00.000-07:00

yo runners
i'm still on a high
after running home from work , from Wrexham to Mold
i thought is was 11.5 previously but dam this GPS garmin (not really ) but the GPS measured mileage is 10.8
i completed in 1hr 51
including some very slow bits trying to txt Chris evans on radio 2 !!but got txt number wrong

good news was it was at 10min 17 per mile pace and the last mile was under 10min

and then taking me back to Wrexham for my car Glynis & i went out for a meal - i had a wopping mixed grill- steak, lamb chop pork steak, sausages black pud, chips & bread roll
& didnt feel guitly at all. Poachers Cottage at the Ffrith - very good food (cant find pub web site but a few link to it).& even Glynis being a vegi didnt object

the garmin said i used up 1200kcal on the run

the bad part- dam forgot the vaseline, runners will know the problem of chaffing.

Shorter runs in week ahead in prep for Flintshire 10k race 1st october
happy running
just got a mailing about pharmacists in cardiff mara & 1/2
202 of us not a bad showing .

Two new runners

2006-09-12T14:26:00.000-07:00

Two of my pharmacy pals have caught the running bug.
Jonathan Underhill ran the Great North Run last year - his first and last ever race he said. But Jonathan has caught the bug and his running again this year. Great photo of Jonathan on http://www.justgiving.com/jonnyunderhill his fundraising page for Leonard Cheshire.
Secondly , Gimmo , Paul Gimson - a son of Skem or Skelmersdale is running his first 1/2 marathon race this year, the Cardiff 1/2 marathon on October 15th.
I'm proud of you both . You must both be completely barking - running all that way AND the training. GREAT STUFF, get those endorphins !

The JOY of Garmin

2006-09-12T14:03:00.000-07:00

My birthday present from my wife this year has been great, brilliant, wonderful amazing. Do you detect a touch of enthusiasm? YES. Because i chose it (and bought it from her :-) ) - a Garmin Forerunner201 running GPS. For anyone out there in the world who does notknow - it is a running GPS -or satelite positioning gizmo. This should not detract from any other presents my wife has bought me over our years together , all very useful and very well received with the love and kindness given; but this is different . It has given me a new lease of running life . 63 recorded miles since i started with it at the start of August until today 12th September. What fun it is going out on my old familiar boring runs - and knowing my pace , on the run, whether i am ahead or behind the virtual runing partner set at eg 9min 30sec per mile;measuring the exact miles; even the calories burned ( around 600 tonight on the intervals with the Buckley runners). So Cardiff 1/2 marathon here i come . What pace i'm not sure , but i'll work on that in the next few days .More on this wonderful gadget later. Isnt enthusiasm good? The post run high ? go for it .