Scottish Inter District Cross Country Championships, 5th January 2013

Holyrood Park, Edinburgh was the setting for the Scottish Inter District Cross Country Championship. The race comprises teams representing the West, East and North of Scotland and Scottish Universities. The West, East and North District and Scottish Universities Cross Countries serve as the selection races. This was actually the third occasion I had been selected but the first time I felt confident enough to give it a go. So it was up at 7.30am for my Dad and I to drive to Motherwell for the train to Edinburgh Waverley.

Anyone who reads this often enough will be fed up hearing about Inverkip. The Inter District race is held in conjunction with an international cross country meeting televised live by the BBC. Given world class athletes slipping and sliding through an Inverkip style mud heap would not make good television, I anticipated/hoped/prayed the course would be kind. In all honesty, I was extremely nervous so, once I had collected my number and timing chip, slipped away to focus my mind. I got an idea of the course from watching the senior women's race on the big screen. We were 4 laps of 2km each. A lap comprised a flat stretch out towards Meadowbank Stadium, sharp right onto a slight incline, flat onto probably the best bit of running in the course, spoiled by the presence of a log to hurdle, across a road towards the "Haggis Knowe" hill, up the incline, down the other side, up another slight incline, down to the finish line. The women's winner, Elspeth Curran (West of Scotland/Kilbarchan) completed 2 laps of her 3 lap race in just over 14 minutes. I took from this the course was runnable which was all I needed to know pre-race.

 

36 runners lined up. I settled into the coat tails of a sizeable leading group, negotiating the log without (too much) difficulty. Around the road area, there was a stream to cross which wasn't visible on screen. Still tightly bunched at Haggis Knowe, someone caught my right heel and it came out my shoe. I ran up Haggis Knowe with my shoe half on half off. Had it been the closing stages, I'd have continued but I couldn't go another 6km like that so I had no choice but to pause briefly and pull my shoe back on completely. It probably took me 5-10 seconds but I told myself not to panic and by the initial flat stretch on lap 2, I had more or less resumed position. I was hovering around the top 10. Unfortunately, a lead group of 7 or 8 had got a little gap but it wasn't over yet. I was moving well and focussed.

Above: I thought I had run my last steeplechase. Photo courtesy of Alan Ramage.

For the next two laps, I got into a battle with East runner John Newsom. The announcer seemed to consider the outcome of this as crucial to who won team gold. He certainly said it often enough. Ahead, I could see Alex Hendry had dropped off the lead group. I felt I was gaining on him. Unfortunately, in the final lap, the wind picked up. This affected my asthma which I still hadn't brought back under control. John Newsom won our mini battle by 3 seconds, finishing 8th while I took 10th place in 27:07. Chris Devanney, who sold me my new spikes at Sweatshop the previous weekend, sneaked into 9th by a single second (there was a much bigger gap between us at Inverkip.) Scottish hill running international Robbie Simpson won the race in 26:02 ahead of Sean Fontana (26:03) and Wegene Tafese (26:05). I was 5th West finisher and pretty chuffed to earn a team gold medal.

 

Another coughing fit post race saw me visit the GP on the Monday. Given an otherwise clean bill of health, my problems were diagnosed as asthmatic. I was prescribed an additional inhaler to take during the day in addition to the one I take routinely twice a day and the one taken before running. As I write, things seem to have settled down. Hopefully my looming visit to the asthma nurse confirms this.

 

Overall, I was very pleased with this run but consider I can still produce a bit more. Next up before the National Cross Country on 23rd February is a Valentines night outing at the Armagh International 5k. Fly out that morning, back the next night. No Valentines day plans keeping me here. You can tell I'm single!

Inter District Results

Beith Harriers 4.8 Mile New Year Road Race, 2nd January 2013

Having the Scottish Inter District Cross Country 3 days later didn't deter me from my usual New Year trip to Kilbirnie for the Beith Harriers New Year Race. I travelled with cautious optimism, making sure I didn't forget to return the McLuckie Cup pre-race.

 

While conditions were extremely wet and dull, the galeforce wind of last year was absent. The field contained numerous athletes who have been close or had the beatings of me in the past so there was no hint whatsoever of complacency. Whatever, the race, national or local, big or small, everyone in a pair of running shoes is a threat. I set off at a relaxed rhythm into the first of the 4 laps of 1.2 miles each round Glengarnock Industrial Estate with Jamie Findlay (Irvine AC) keeping pace. I felt I was going well but realised he was not going to be shaken off easily. In the second half of the lap, I injected a turn of pace to slowly move into the lead, finishing the first lap that way. The change of pace adversely affected my breathing since I still had a lingering cough but without it, I would not have got away.
 

As always, I ran the remainder of the race always with the assumption there was a runner immediately on my shoulder. I went through halfway in 11:42. Beating my course best of 22:55, set in 2011, wasn't on but if I could keep working hard, I would certainly beat my 2012 winning time. I never want to lose focus again the way I did at Inverkip so that became today's task, keeping focussed on the job. Into the final left turn leading to the slight downhill finish, I injected as big a turn of pace as I could, winning the race for a second time and clocking 23:28, meaning I had only been 6 seconds slower in the second half than the first. I immediately went into a horrible coughing fit. Behind me, Sean Gaffney (Inverclyde) narrowly overhauled Jamie Findlay to take 2nd place by 9 seconds in 25:36. Leading a healthy turnout of Kilmarnock Harriers, Scott Martin took a strong 4th place in 26:18 ahead of his clubmate Keith Haining (26:32). Keith, myself and Scott took the first 3 places at the Dundonald 10k Road Race in 2008 in that order. Another Cambuslang runner, Eddie Carr, took 23rd place in 31:20. His son Eamon took 3rd place in the under 13 boys 1.2 mile race in 7:49.

 

I stayed on for the prize giving (and grub) to receive the McLuckie Cup again which race organiser Susan McIsaac had polished up so well between me returning it and getting it back, it looked like a different trophy completely. From the choice of other prizes, I settled for a bottle of wine.

 

Another enjoyable afternoon at a great race. Sadly, another low turn out, 48 runners. As the link below illustrates, this event dates back many years with some of the country's best athletes gracing it over the years. On Boxing Day, fields of 284 and 157 did 10k and 5k races respectively at Ayr. The Portobello Promathon race in Edinburgh on New Years Day attracted 315 runners. On the same day, 164 people ran a Parkrun in Glasgow and another 88 did one at Strathclyde Park. I can trace my upturn in performances back to my run at Kilbirnie in 2011 when I was dragged round to one of my best races up to that point in finishing 3rd behind Chris Mackay and Craig Ruddy. I'll keep attending as often as possible.

 

Thursday 2nd January 2014, 12.15pm, Glengarnock Rugby Club- see you there!

History of the Beith Harriers New Year Race

Training for Scottish Inter District Cross Country

My debut at the Scottish Inter District Cross Country Championships constituted another step in the right direction towards banishing Inverkip from the memory bank. 10th place from 35 finishers and 5th finisher for the West of Scotland team left me in the happy position of earning a gold medal as part of the winning West team. With the race incorporated into an international meeting being broadcast live on BBC, I quite enjoyed the "big event" feel to things at Edinburgh's Holyrood Park. Normally the senior men run last at most championships I attend. This time I was quite happy being on the undercard then to enjoy the televised part in person.

A report on the race will follow but for now, for anyone interested, below is my training for the race starting from the Monday after the West District Cross Country. I endeavoured to increase my mileage, managing 60 for 3 consecutive weeks then easing down during the week leading to the race. The main changes were adding mileage to the midweek runs/sessions and doubling up on Saturdays.

Week Commencing Monday 10th December

Monday: Track, 16 x 400m (68-70 secs) with 100m slow jog recoveries, 8.5 miles including warm up and warm down.

Tuesday: Club, Hampden run, 7.7 miles easy/brisk mix (48:56).

Wednesday: 14 x High Point hill reps running hard uphill, 7.9 miles including warm up and warm down.

Thursday: 7.5 miles easy (48:45).

Friday: Rest.

Saturday: AM: Showground, East Kilbride- 10 mins (3 mins recovery), 4 x 3 mins (2 mins recoveries), 10 mins, 8.8 miles including warm up and warm down.
PM: 3.3 miles easy (22:28).

Sunday:  Longer run, Whitelee Windfarm, 17-17.5 miles easy (1:57:01).

Mileage: 60

Week Commencing Monday 17th December

Monday: Track, 12 x 500m (1:26-1:30) with 200m slow jog recoveries, 8.2 miles including warm up and warm down.

Tuesday: Club, Baillieston run, 8.2 miles easy (53:28).

Wednesday: 14 x High Point hill reps running hard uphill, 7.7 miles including warm up and warm down.

Thursday: Rest- work Christmas night out.

Friday: 5 miles (31:38) comprising 15 mins easy then 2 sets of 3 x 30 secs strides with 30 secs jog recoveries and 5 mins between sets- squeezed in before club Christmas dinner.

Saturday: AM: Pollok Park, Glasgow- 5 mins, 4, 3, 3, 4, 5 (90 secs recoveries), 6 x 1 min with 1 min jog recoveries, 5 mins, 9.5-10 miles including warm up and warm down.
PM: 3.3 miles easy (22:10).

Sunday: Longer run, Whitelee Windfarm, 18 miles easy (2:07:19).

Mileage: 60

Week Commencing Monday 24th December

Monday: Kelvin Industrial Estate, East Kilbride (road)- 1 min, 3, 5, 5, 3, 1 (1 min jog recoveries), 8.1 miles including warm up and warm down.

Tuesday (Christmas Day): 4 miles easy (26:28)

Wednesday: Race- Ayr Turkey Trot 10k Road Race, 2nd in 31:08, course best, 7.7 miles including warm down.

Thursday: 6 x High Point hill reps plus 5 miles easy (34 mins approx), 9 miles total- feeling tired and hazardous underfoot with snow so cut the hill reps and made the remainder an easy run.

Friday: Rest.

Saturday: AM: Showground, East Kilbride- 15 mins (2 mins recovery), 7 x 1 min with 1 min jog recoveries, 10 mins, 9.5-10 miles including warm up and warm down.
PM: 3.3 miles easy (22:28).

Sunday: Longer run, Whitelee Windfarm, 18.5 miles easy (2:09:42).

Mileage: 60

Week Commencing Monday 31st December

Monday: Rest.

Tuesday (New Years Day): 7 miles easy (46 mins approx)

Wednesday: Race- Beith Harriers 4.8 Miles New Year Road Race, 1st in 23:28, 6 miles including warm down.

Thursday: Road, 2 sets of 1 min, 2 mins, 1 min with 1 min jog recovery between reps and 4 mins jog recoveries between sets, 4-4.5 miles including warm up and warm down.

Friday: Rest.

Saturday: Race- Scottish Inter District Cross Country Championships (8km), 10th in 27:07, team gold.

In the evening I did the same 3.3 mile run as previously. Sunday run was an easy hour (9 ish miles) for a week's mileage of 35.

7 weeks and counting until the National Cross Country in Falkirk!

 

Ayr Turkey Trot 10k, 26th December 2012

As most of you will have gathered, I took my performance at the West District Cross Country pretty badly. I spent quite a bit of time over the following days looking back at my training diary and doing a bit of soul searching, as a result of which, I started to make some gradual life changes. Nothing drastic, just small things for the better. I'll go into them more in a later post. Contrary to expectations, I earned selection for the West of Scotland team to do the Inter District Cross Country in Edinburgh. This is a race I have never run and have indeed declined selection for in the last 2 years but such was my wish to put the Battle of Inverkip to bed, I accepted.

 

The Christmas period and lead up inevitably brings a disruption in routine and a number of social engagements although I'd be lying if I said the social opportunities were not welcome. I'm pleased to say I kept training going and put in a good reps session on the road on Christmas Eve (a Monday), sneaked in a little 4 miler early on Christmas Day (don't tell my mother) and stayed sober enough to drive down to Ayr for the Turkey Trot 10k on Boxing Day.

 

My confidence was still a little fragile so I quietly collected my number, warmed up alone at a block of flats close to the seafront and strived to put myself in a positive mindset. I took my place on the line shortly before the start, said a quick hello to Sarah Hood (Edinburgh AC) then the large field of 284 runners were off.

Above: race start. Photo courtesy of Kenny Girvan.

 

Unlike the previous year, the absence of a galeforce wind meant conditions were more conducive to fast times. The route comprises 3km along the seafront, a left turn inland, a circuit including a narrow cyclepath/walkway and housing estate then rejoining the seafront for the same 3km stretch in reverse. The field slowly thinned out and I found myself sharing the lead with Adam Peters (Shettleston Harriers). I ran alongside him, focussing on getting as far into the race feeling as good as possible. I had seen his clubmate Michael Deason who thrashed me at Inverkip and simply assumed he was in close proximity. Long time readers will know I never look behind in a race. Between 2 and 3km, I felt myself edging away from Adam into the lead directly behind the lead bike. On turning off the seafront, I attempted to inject a turn of pace, similar to one of my Christmas Eve reps, to hopefully establish a decisive advantage. The first 3km were fairly swift, between 9:15 and 9:20.

 

While feeling I was running well, I wasn't totally comfortable, being annoyed by a tickly cough, a leftover of a cold I had before Christmas. Between 4 and 5km, out the blue I heard footsteps and sensed someone coming. Michael Deason appeared on my shoulder and edged ahead. There was little I could do. I passed 5km in 15:27. Clearly there wasn't anything wrong with me physically.

 

The route back to the seafront sees you double back on the rest of the field. I got a lot of positive shouts encouraging me to close the gap. Problem was the seed of doubt planted at Inverkip was still there so while I was capable of this, I didn't truly believe I could do it. I did however see Michael cast a glance back at 7km.

 

I pushed on as hard as I could, passing 8km in about 24:50. The gap wasn't closing though and Michael maintained his momentum to take a fully deserved win in a time of 30:59. I came through as runner up in 31:08, almost 90 seconds faster than 2011 but not enough to take the honours. Adam Peters finished 3rd in 33:13. In the ladies race, Sarah Hood finished 2nd lady in 35:22 behind Kilbarchan's Hayley Haining (34:15 and 6th overall) who broke the lady's course record.

 

From Cambuslang, Alick Walkinshaw took 28th place in 37:43 to take 2nd vet over 50 or "supervet" as they were referred to as during the prizegiving. Unfortunately, only the winner in the category got a prize. Nursing a cold and cough, Kirsty Grant completed day 26 of the Marcathon challenge with a time of 50:15 and 182nd place. Plenty to build on with improved health and fitness.

 

More relaxed with the race over with, I milled about for the post race grub and prizegiving, receiving £40 for my efforts, and chatting to a few people including Ayr's Toni McIntosh who, due to long term injury issues, was consigned to the role of spectator and supporting her sister. Unfortunately in pre-race conversation she had predicted a win for me. Apologies Toni, I hope you didn't put money on it.

 

Finally, this being the first post of 2013, Happy New Year and thanks again for reading.