Mick Hall Photos

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

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

Anne Widdecombe ?

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.

Age defying running - new PB & more running Icons

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

Not running a marathon - disappointment

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 .

Border League Race - 1st Run after LONDON

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.

Rhayader 20miles - 20mins faster woweeeeeeeee

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 !

Training increases

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.

Dublin Photos 2008

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

Dublin Marathon minus 3 days & a bit

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

3rd Deeside off another improvement

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

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

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

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.

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

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 .

4 Villages half marathon Helsby- mission accomplished

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

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.

Great North Run, friends, emotion & traffic

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

Riverbank run

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.