West District Cross Country, Irvine, 16th January 2011

Having given the background in a previous post, here is a few words on the race itself.

The rearranged race was on a Sunday so, after a 3.5 mile run to keep the legs moving in the morning, I had a whole Saturday afternoon to fill. I spent the time organising a few files for work while catching up with some TV viewing. I'm a sap for sentimental Hugh Grant films so I watched "Love Actually" which I recorded over Christmas. My other favourites are "Four Weddings and a Funeral" and "Notting Hill." I've yet to watch either "Bridget Jones' Diary" or "Bridget Jones: The Edge of Reason", two other films I taped during the festive season. I tried to watch "Match of the Day" later on but my mind wasn't on it by then so it was lights out and asleep by 11.30pm.

I'll cut straight to the race now. The snow and ice present when I trained at Irvine the week before had given way to a firm, grassy surface with only a few mud patches. A large field of nearly 200 athletes had assembled. I positioned myself at the front tight in the right hand corner because I knew the course began with a slight right turn and I wanted to be in my stride right away. We set off on our 3 lap, 9.6km odyssey and within 200-300m were climbing the first hill with me safely positioned in the top 10.

The course was a kind one to me with plenty of fast running to be had. I suddenly found myself in a lead group with Shettleston runners Paul Sorrie, fellow Queen's Park fan Lachlan Oates, Tsegai Tewelde and Tewoldeberhan Mengisteab. Familiar foe from Kilbirnie, Craig Ruddy, was a little behind us from the shouts I heard. Tewelde pushed on and I decided to go after him. This put me in 2nd place. It was totally beyond expectations. Then something incredible happened. Tewelde slowed down, looked at his watch and over his shoulder. I thought "if you don't want to lead, I will." So I did. With a previous best performance of 21st place, at the age of 27, I was leading a Scottish District Championship for the first time ever.

I didn't know how long it would last so I decided to grasp the nettle. Despite being less than 2 miles into the race, I picked the pace up and ran with a bit of aggression. I was getting incredible encouragement from both club members and others. I led into the second lap, up the first hill and down the big dip on the other side. The next sequence of events is hazy but what I know is, going into the final lap, I was 4th behind Craig Ruddy, Paul Sorrie and Lachlan Oates. Unknown to me, Tewelde had dropped out and Mengisteab was down in about 8th. I always look one way in a race, forward. Never back.

Ruddy opened up a decisive gap which ultimately won him the race. I still had Sorrie and Oates to pursue and was making every effort to do so, ever mindful of the threat of another 190 odd runners behind me. I gave it everything in the final lap, partly to pursue a medal, partly to preserve the position I had. The last mile or so was a flat stretch into the finish. I treated it like one of my 5 minute intervals. I closed the gap on Sorrie and Oates but not enough and crossed the finish line in an exhausted 31:02, 14 and 12 seconds behind them respectively. Ruddy won in a time of 30:38. Next behind me was another Shettleston Harrier, Jethro Lennox (31:17) closely followed by Irvine's David Millar (31:19).

A surprise awaited at the prize giving. Lachlan Oates received a medal as winning under 20 which saw me receive a bronze medal as 3rd senior (runner aged 20-39. From 40 onwards, you are a veteran). If I'd known, I wouldn't have been eating a quarter pound hamburger when my name was read out. I had to free my right hand up quickly to offer a hand shake and receive the medal. Though not presented on the day, Cambuslang won team silver with myself, Robert Gilroy, John MacNamara, Iain MacCorquodale, Kerry Wilson and Jack Hamilton.

I have been overwhelmed not only with the warmth of congratulations but from whom it has been received. I have had messages in person and by electronic means of communication. Whether from Cambuslang members, my former club Calderglen and even running personnel I have never met before, it is hugely appreciated. Thank you to each and every one of you.

It is encouraging to know I can focus myself on a race and pull out a good performance. I took a huge gamble, declining a chance to run in the Scottish Inter District Cross Country in Edinburgh the week before. This was incorporated into the Great Edinburgh International and was live on BBC. Yes, it's mad to turn something like that down. However, it was the wrong race at the wrong time. On pages 151 and 152 of his book "From Last to First," Charlie Spedding discusses his 1986 Commonwealth Games experience. It sums up in a nutshell why I didn't run Edinburgh. Thankfully trusting my gut instinct paid dividends.

Training Before The West District Cross Country

After a wait of what seemed like months to me, the Scottish West District Cross Country Championships took place in Irvine yesterday. I achieved my best ever result of 4th place but took a bronze medal as 3rd senior. This was my first individual medal in 9 attempts. I was also first Cambuslang Harrier to finish, leading the club to a team silver medal. I can barely believe I have just typed those last three sentences. It's as if I'm writing about someone else. To make my astonishment seem more relevant, here is my record in the event going back to my first attempt in 2003.

January 2003, Ayr- 127th out of 155 finishers

January 2004, Irvine, 102nd out of 194 finishers

December 2004, Kirkintilloch- 70th out of 171 finishers

December 2005, Irvine- 47th out of 178 finishers

December 2006, East Kilbride- 46th out of 149 finishers

December 2007, Irvine- 32nd out of 159 finishers

December 2008, Irvine- 26th out of 192 finishers

December 2009, Irvine- 21st out of 181 finishers

A race report will follow. For now, here is my training in the last fortnight up to the race.

Week Commencing Monday 3rd January (day after the Beith Harriers race)

Monday: Track- 800m, 800m , mile, 800m, 800m, mile, 90 second recoveries

Times- 2:27, 2:29, 5:07, 2:29, 2:31, 5:05

7 miles total including warm up and warm down

Tuesday: Club, Hampden run in reverse, 8 miles approx (50:30)

Wednesday: 6-6.5 miles (40:29), high tempo for 15 minutes, easy thereafter

Thursday: Rest

Friday: Hill reps, High Point, 8 reps running hard off top of the hill, jogging flat only, 5.5-6 miles total including warm up and warm down

Saturday: Cross country intervals, Irvine- 4 minutes, 5 minutes, 4 minutes, 5 minutes, 4 minutes, 5 minutes, all with 90 second jog recoveries, 9 miles approx including warm up and warm down. (photo below)

Sunday: AM: 12 miles easy, 8:25-8:30 pace

PM: 3.5 miles easy (23:04)

Mileage- 51

Above: training at the West District Cross Country venue 8 days before the race. Photo courtesy of my Dad.

This was a mixed week with my right knee still causing problems. Monday was my last chance to train during the day before going back to work. I took a session from Charlie Spedding's book and tweaked it to suit myself. It worked well. I was getting twinges in my knee again on Tuesday. Wednesday's run wasn't planned that way. It was meant to be an 8 mile tempo run with a warm down. Such was the knee pain, I had to drop the pace and make the rest an easy effort. This explains my rest on Thursday and hill session on Friday, in the company of some very chatty neds. One kindly accompanied me during my last rep.

Saturday was one of my big race weapons- a pre-race run at the venue. The club had a session at Rouken Glen Park near Glasgow in the morning. I drove to Irvine with my Dad in the afternoon and did the same session. That's not all, I wore everything- the very long sleeved top, club vest, shorts, socks and spikes- I would wear the next week. I even put a number on the vest. I followed it up with a long run with Kirsty the next morning then another short run in late afternoon to get over the 50 barrier for the week. I would be back in the knee strap to begin the next week.

Week Commencing Monday 10th January

Monday: Road intervals- 1 min, 1 min, 2 mins, 2 mins, 3 mins, 3 mins, 2 mins, 2 mins, 1 min, 1 min, all with 1 minute recoveries, 6.75- 7 miles total including warm up and warm down.

Tuesday: Rest

Wednesday: High tempo 8 miles (46:12), club "Hampden run" route, plus 6 minute jog warm down

Thursday: Track- 12 x 400m, 200m slow jog/walk recoveries

Times (seconds)- 73, 73, 72, 73, 72, 70, 70, 70, 70, 70, 71, 70

7 miles approx total including warm up and warm down.

Friday: Rest

Saturday: 3.5 miles (21:17), same route as PM last Sunday.

Sunday: Scottish West District Cross Country, Irvine, 4th place (3rd senior).

Mileage- 33

By Sunday's race, it had been 10 weeks since my race double header at Glasgow University and Strathaven. In 7 of those weeks I got my mileage up to between 50 and 60 miles compared to my previous average of 45ish. I had one week of 44 when the District race was originally meant to be. The week leading up saw much less mileage and the only one I would consider a write off was Christmas week losing 4 days with knee trouble. One big race down, three more to go this winter.

Above: West District Cross Country, busier and less snowy, deciding to go for it early before fading to 4th. The race was won by Craig Ruddy (806) followed by Paul Sorrie (922) and Lachlan Oates (935). Clubmates Stewart Orr (895) and Jack Hamilton (894) are also visible. Photo courtesy of Greig Glendinning.

Beith Harriers 4.8 Mile New Year Road Race, 2nd January 2011

Photos courtesy of Kenny Phillips.

I decided to open my 2011 race account with this event in the North Ayrshire village of Kilbirnie. The race was cancelled in 2010 due to snow and ice but was back on this year. I had run it twice, the last occasion in 2009 when I finished 3rd behind Kilbarchan's Ross Toole and Irvine's David Millar with a time of 24:16 in one of my last races for Calderglen Harriers.

My sense of direction isn't the greatest. I printed off directions from Google Earth a couple of days before the race which sent me a 29 mile route beginning on the M77. I duly took the cut off for Stewarton, Kilmaurs and Galston as instructed. I then embarked on a scenic drive through Ayrshire countryside via Stewarton, Gateside, Beith and one or two other places, getting to race headquarters at Glengarnock Rugby Club in Kilbirnie with considerable assistance from some accomodating locals. I had driven 34 miles by the time I arrived.

The World Tour of Ayrshire completed, I turned to the matter in hand. My right knee still felt stiff. A trial jog told me I would need the knee strap. My Dad rubbed in some deep heat, I applied the strap then warmed up. It was feeling okay. There was a good quality field assembled including Inverclyde trio Chris Mackay, Craig Ruddy and Mark Pollard.

The route is a fairly straightforward one, 4 laps of Glengarnock Industrial Estate, each one 1.2 miles in length. From the outset, I endeavoured to place myself at the front with the Inverclyde runners. I was feeling strong so made the bold decision to go into the lead, a position I held at the end of the first lap. I could barely believe it but, hey, someone has to be there.

I was gradually pulled back in, as expected to be honest, but stayed with the pack for the next two laps. A leading group of Mackay, Ruddy and myself formed. They made a few attempts to surge away. I picked up the pace each time to cover it, still feeling good though. Mackay had beaten me by over a minute at the Glasgow University race in early November while Ruddy would run for the West of Scotland team at the Scottish Inter District Cross Country in Edinburgh the following weekend. I was in the mix and it felt great.

Above: Craig Ruddy (345), myself (red vest) and Chris Mackay (332). Mark Pollard is partly hidden. My knee strap is visible. I was feeling better than I look.

The three of us entered the final lap side by side. If you've read any of my training, you will see I sometimes do long runs with intervals. This is something I lifted from Charlie Spedding's book "From Last to First" and adapted to suit myself. The purpose is to increase the pace during a run to try and run hard when gradually tiring. I love doing the sessions. Here was a great chance to try it out.

We crossed the finish line into the last lap and took a left turn. After a slight incline, we came to a nice downhill stretch. I made my move here and kept surging on the flat to build up a lead which could win me the McCluckie Trophy and first choice on the bottles of wine and boxes of chocolates available as prizes. I got some encouragement from Kilmarnock Harrier Ian Goudie who I was lapping at the time. With less than a mile to go, I was in pole position for my 3rd race win on the bounce. However, these were good runners and they ganged up behind me. They made a push of their own in the last half mile. I was almost sprinting to keep in touch. The finish line came before I could make up enough ground. I finished 3rd in a huge course best of 22:55. Mackay won in 22:43, beating his own course record by a second, with Ruddy 2nd in 22:49 and Pollard in 4th.

I regrouped, warmed down with a lap of the course in the opposite direction and got a shower in the rugby club before the local rugby team finished training. An excellent spread was laid on by the good people of Beith Harriers comprising soup, sandwiches, cakes, biscuits, black bun, tea and coffee, all for the price of a donation. The prize giving brought me a bottle of white wine. I asked the organisers what they recommended before selecting it.

At only £3 for Scottish Athletics members and £5 for all others, this race is great value. With plenty food and drink afterwards, an extensive prize list and spot prizes to ensure most people leave with something, I would thoroughly recommend it. If anything, it gets you out of the house at New Year. I've not been to Kilbirnie for the last time.

I stuck to the major roads on the way home via Paisley, a journey of 28 miles. So much for Google Earth.

Results can be found here on the Beith Harriers website at the bottom of the page.

Training, Week Commencing Monday 27th December 2010

Happy New Year everyone.

Monday: Race- Ronhill Cambuslang Down By The River Race- Cross Country, 4.1 miles approx, 1st in 21:22, 5 miles approx including warm down.

Tuesday: AM: 7-7.5 miles easy (49:14), PM: 3.5 miles easy (23:24).

Wednesday: 5 miles high tempo (28:03), 5 minute jog warm down.

Thursday: Hill reps, High Point, 8 circuits, running hard off the top of the hill, jogging flat only (reps total- 19 minutes), 5.5-6 miles including warm up and warm down.

Friday: Interval session, 1 min, 3 mins, 5 mins, 3 mins, 1 min, all with 3 min jog recoveries, 5.75 miles total (47:56) including warm up and warm down.

Saturday: Long run, Whitelee Windfarm and back, 46 mins out. 20 mins easy then intervals- 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 1 min, 2 mins all with 5 min jogs in between, 14 miles total (1:31:39).

Sunday: Race- Beith Harriers 4.8 Mile Road Race, Kilbirnie, Ayrshire- 3rd in 22:55.

Mileage- 53

Two things amaze me about this week. Firstly, that I managed to do 53 miles. Secondly, that I ran every day. In the week up to Christmas, I started having trouble with niggling discomfort in my right knee. By Wednesday 22nd December, I was in pain. My 5 mile tempo run that night ended after 5 minutes and I went to the club curry night that evening feeling quite sorry for myself. I wrote off the rest of the week, treating myself with ice packs and deep heat and not running again until an uncomfortable 7 mile plod on Boxing Day, giving me a total mileage for the week of 25.

Despite this, I was eager to race for the first time in 7 weeks. I was pain free when earning a hard fought win in the cross country organised by the club. Tuesday was depressing. East Kilbride was like an ice rink due to rain falling on the snow and I struggled through 2 runs with a sharp shooting pain to the left of my knee cap. This was the first time in 4 years I'd had to cope with an injury and I was a difficult patient. I drove through to Cambuslang on Wednesday morning to try the club "Hampden run" as a tempo run but had to give up after less than 5 minutes in pain. I could have cried with frustration. I was all set to go to a physio but my Dad talked me out of it, convincing me he had one more solution.

He persuaded me to go into Glasgow that afternoon for the shopping trip we had planned. He took me to Boots Chemist where I purchased a knee strap which I immediately wrapped around my right leg just below the knee cap. Within a few minutes, I started noticing a difference. I really didn't want to wait until the next day to try a run so, despite having had a fish tea only a couple of hours earlier, I tried a tempo run wearing the knee strap. Stiffness at the end but no pain. I was relieved beyond words.

In light of my disrupted build up, I abandoned my planned 1500m race and tackled my usual hill session on Thursday. It went brilliantly. I was ecstatic. I paced Kirsty through a cross country interval session on New Years Eve. It wasn't far off the sort of session I would do myself. She coped very well. I enjoyed that night far more than Christmas when I felt rather miserable. It was a late night but I didn't drink a lot and got out my long run on New Years Day before 12 noon. It's another session I lifted from Charlie Spedding's book and tweaked a little. I felt tremendous. Sunday's race was beyond good. A report and photos will follow in a future post.

I am still getting some stiffness in the knee but nothing like the discomfort I previously had. I am continuing to train and race with the knee strap for now and the deep heat treatment is ongoing.