Summer Gets Underway, 16th and 17th April

Grangemouth won't be everyone's first choice for a weekend away. It was for me. I found myself there twice in two days as I got summer 2011 underway. My first proper week's training since the Home Countries International on 26th March had gone smoothly and I viewed my race plans more as competitive training with the goal to assess fitness. My training is documented in my previous post.

Saturday 16th April- Scottish Universities Track and Field Championships

No, I haven't followed through the threat of a previous post and matriculated at university again. I applied for and was given one of the guest spots on offer in the 1500m. All this meant was I paid a £10 entry fee and was ineligible for a medal.

My plan wasn't quite as undercover as I'd hoped since I was spotted by various chums from my second claim club, Whitemoss, who were present in different capacities. Willie Sutherland, Mark Stringer and Cathy Robertson were officiating and John Robertson was competing in the pole vault for the University of the West of Scotland. Willie is a proud Clyde supporter and, being rivals to Queen's Park, he takes great pleasure at poking fun at my expense.

Above: Whitemoss members Willie Sutherland (left) and Mark Stringer (pointing at the camera).

If you've read my last post, you will see there was no easing off for this. Conditions were rather blustery and cold so I made a late decision to wear one of my long sleeved Helly Hanson tops under my Cambuslang vest. After watching the women's 1500m, won by Liz McColgan's daughter Eilish, I lined up on a crowded start line with 17 students. I jostled for position and completed the first 400m lap in 64 seconds. The wind on the back straight was very strong though and, while slowly moving through to 2nd place, slowed to 68 seconds for the next 400m. I tried my hardest but could only muster a 69 second lap then 51 seconds for the last 300m. Two runners passed me in the last 100m and I trailed through 4th in 4:12, 7 seconds slower than my personal best. On reflection, it was alright. At the time, I was a little disappointed and concerned about my fitness since I had felt very sluggish. I left the stadium to do an easy 6 miles and hope for better the following day.

Sunday 17th April- Scottish Athletics Mens League Division 2 Match 1

Back to Grangemouth where I would be competing for Whitemoss. I have been a Whitemoss member in some capacity since taking up athletics properly in 1996. The club has competed in the Mens League every year since 2003. Three people have managed the team in that time, Mike Smith (2003-2006), Keith Stoddart (2007-2009) and me (2010-present). For a chequered history of Whitemoss' Mens League involvement which I wrote a few years ago, click here.

To update my article, the club was promoted to Division 1 in 2007 as runners up, relegated in 2009 and, in my first year as manager in 2010, 4th in the 9 club Division 2. Kirkintilloch Olympians have joined this year, bringing the numbers up to 10. Division 1 has 8 clubs.

Both divisions meet on the same day at the same venue. After much mulling over, I gave myself an 800m in addition to my 5000m. They were 3 hours apart, why not? As well as this, I was on team manager duty- filling in and submitting team sheets and making sure my 10 athletes and 3 officials had turned up and knew what they were doing.

So, to my races:-

800m- I took my place in the A string race (each club is allowed two athletes, "A string" and "B string," often run as separate races). I simply aimed to run like hell. Conditions were far better. I battled away and went through 400m in 58 seconds! My personal best of 2:01.93 looked under threat. I dug in and hung on in the second lap, crossing the finish line 4th in 1:59.35. It was a new best and my first time under 2 minutes. All self doubt wiped away within 2 minutes of racing.

5000m- After much spectating, eating and drinking, I stepped onto the track with new signing from Cambuslang, Greg Hastie, who was my B string runner. Divisions 1 and 2 run together which made for a crowded start line of 25 runners. I dispensed with a watch for this.

I chuntered along quite nicely for a few laps just off the leading group of John Newsom (Central), Michael Gillespie (Shettleston) and Ben Hukins (Aberdeen). I also had Thomas Fay (Shettleston), Niall Sheehan (Lassswade), Luke Trainor (Giffnock North) and Alex Hendry (Central) for company. Apart from John Newsom, these are all athletes I have beaten before. I tried a couple of Spedding surges which didn't have the desired effect. All of the aforementioned athletes, except Thomas Fay, beat me and Ben Hukins won in an excellent time of 14:45.59. My legs caved in a bit at halfway. It wasn't all bad though as I finished 7th overall (2nd A string in Division 2) in a better than expected time of 15:11.81. My lap times had been taken by Cambuslang clubmate David Munro who confirmed they were all from 72-74 seconds. I've taken great encouragement from this. I feel there is more to come.

Greg battled hard to finish 2nd B string in Division 2 with 16:36.0. Another Cambuslang man, Alistair Campbell, ran the 400m B race for me, winning in 54.18 seconds. Whitemoss won the match to kick off our promotion bid.

Elsewhere for Cambuslang on the same weekend, Robert Gilroy won the undulating Balfron 10k in rural Stirlingshire one week after claiming victory in the Lochaber Marathon. Also at Balfron, Kirsty Grant's fightback from serious illness continued with a course best of 49:18, a very encouraging result. A faster time is certain to come in the upcoming Women's 10k in Glasgow.



Above left: wearing my Whitemoss colours in September 2000. I've had the same vest since I first joined.



Training Since The Home Countries Cross Country

After the Home Countries Cross Country, I was ready for a rest. It ended the longest winter of my running career. It signalled a change of plans since I withdrew from planned race outings at the Scottish Road Relay Championships on 3rd April and the Tom Scott 10 Mile Road Race a week later. I used the time off to study the summer fixture list and set some targets.

I have two big aims this summer. The first is to run a fast 10km. To this end, I searched around for a 10k road race where I could do it, something in the mould of the Armagh 5k. The City of Bristol 10k on 15th May fitted the bill. In 2010, it was the English Championships and 9 athletes broke 30 minutes. The organisers invited applications for free reserved places. The guideline was 31:30 for men. My best is 31:12 so I mocked up a running CV and emailed it down. I got accepted so have now booked return flights and an overnight stay in Bristol on 14th and 15th May.

The second aim is to earn a medal in the 5000m at the Scottish Senior Track and Field Championships in mid July. I know I need to run under 15 minutes to do this but I did so on the road in Armagh in February so it is possible.

How do I achieve these goals? I feel I have built up a lot of stamina over the winter and the key is to sharpen my pace. That has been the story in training so far. Race wise, I kicked off the summer this weekend as you will see.

Week Commencing Monday 28th March

Rest. I went out one plod for 4 miles the day after the Glasgow Uni Hares and Hounds Ball. Apart from that, nothing.

Week Commencing Monday 4th April

Monday: Rest

Tuesday: Rest

Wednesday: 6.8 miles easy (42:17).

Thursday: 6.1 miles easy (37:17).

Friday: Rest

Saturday: 5km time trial, Glasgow Parkrun, Pollok Park- 15:49, 3.3 miles warm down (20:42).

Sunday: 10.2 miles easy (1:05:28).

I count this as a rest week as well. I loved the first week off. There's nothing better than getting home and actually having your dinner at the correct time for a change. By Tuesday this week, I was desparate to start again. The main purpose was to get my heart and lungs working. I felt extremely unfit on Wednesday and Thursday and in my first Parkrun for 2 years. I was so jaded after the Parkrun, I needed two naps afterwards, one before going to the football and one after. So far, so bad.

I've bought one of these fancy timing devices, hence, the new found precision in distances.

Week Commencing Monday 15th April

Monday: Track, 15 x 300m with every 3rd rep flat out, 150-200m jog recoveries.

Times- every 3rd rep: 46-47 seconds, remainder: 50-51 seconds.

5.5 miles including warm up and warm down.

Tuesday: Club, 7.7 miles brisk (46:37).

Wednesday: Rest- at Braehead Arena for the WWE Wrestlemania Revenge Tour (more in a future post).

Thursday: Longer run, 20 mins easy then efforts of 5 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins, all with 5 mins jog recoveries, total- 11.2 miles (1:08:27).

Friday: 6 miles easy (37:34).

Saturday: Scottish Universities Track and Field Championships, Grangemouth

1500m, 4th in 4:12.0, 6 miles easy warm down (38:39).

Sunday: Scottish Athletics Mens League Division 2 Match 1, Grangemouth

800m A race, 4th in 1:59.35, personal best and first time under 2 minutes.

5000m (Divisions 1 and 2 combined), 7th in 15:11.

Also did first legs in both 4 x 100m and 4 x 400m relays.

1.3 miles very easy warm down (14:49)

Mileage- 42

Training was quite encouraging. I ran as a guest yesterday at the Scottish University Championships. My 1500m was 7 seconds outside my best on a cold, blustery day. Fast forward to the Mens League at the same venue today on a beautiful day. It has given me belief that my targets are achievable. Plenty hard work to come.

University Reflections

Last night, I attended the Glasgow University Hares and Hounds 90th Anniversary Ball at the University Union. It was a very enjoyable occasion, getting the chance to renew old acquaintances and realising that several people in athletics I already know are also former member from the fact they were in attendance. I was asked "are you not running tomorrow" more than once. There was a dinner, a few speeches then a ceildh which, due to my post-winter/pre-summer break, represented my first bout of exercise all week.

Members spanning 7 decades of the club's history were present. 5 former members gave speeches. The first person became a Hare and Hound in 1958. They spanned the generations ending with a chap called Cameron Burt who was captain then treasurer during my time. The formal part of the night rounded off with a presentation to one of the university's professors, Dr Des Gilmore from New Zealand, who made his debut for the club at the McAndrew Road Relay in 1972 and has been Honorary President since 1989. Just about every one of the 90 or so present knew Des. Personally, I got on very well and am still friendly with him. The evening got me thinking.

Something emanated from every speaker- they squeezed every last drop of enjoyment from university and the Hares and Hounds. I thought about my own time. I was at Glasgow University from October 2001 to June 2006 for a law degree then one year postgraduate. I trained and ran intermittently with the Hares and Hounds for the first 2 and a half years then spent 6 months, January 2004-June 2004, at Lund University in Sweden as an exchange student. On my return, I trained and ran a bit more, served 2 years as Hares and Hounds secretary and the second of those years, with Des, as one of the club's representatives on the Dunbartonshire AAAs committee.

Above: with two of my flatmates in Sweden, Edwin from Amsterdam and Sara from Gothenburg. The photo was taken at Sara's 21st birthday party in May 2004. It may be too dark to see but I dyed my hair blond regularly back then.

I did a number of things as a Hare and Hound. 2 Scottish Universities Cross Countries, 4 British Universities Cross Countries in Belfast, Oxford, Leeds and, ahem, Stirling, a marathon in Spain (3 hours 8 minutes, never again), the unforgettable Isle of Man Easter Athletics Festival. There were negatives as well though. I stayed at home and worked part time in the evenings and a lot of weekends. I found the degree demanding at times, probably not helped by the aforementioned 2 factors. For all the things I've mentioned, I missed out on a whole lot more- training weekends, races, other social occasions.

Above: one of my best Hares and Hounds memories, the 2006 Isle of Man Easter Athletics Festival where I first discovered a liking for real ale.

I started contemplating the thought of university second time around, perhaps something which would not hinder or could even help my running flourish. Maybe being older and experience of the working world for a few years could help? In Sweden, a lot of my classmates were the around the age I am now or even older. Do I have good memories of university? Yes. Did I get as much from it as I could have done? Probably not. Did I get as much from it as many who were there last night? Definitely not. There's still time to correct that.

I've looked at no specifics at all. It's only an idea for now. Watch this space.

Home Countries Cross Country International, Antrim, Northern Ireland, 26th March 2011

So here I was. 10 years after finishing last in the under 17 men race at the Scottish National Cross Country to complete a clean sweep of cross country wooden spoons that winter, at the age of 27, I was lining up for my first ever race in Scottish colours. Quite a turnaround which even I can barely fathom. The whole thing was rather new. I even asked the week before if we were expected to travel in our tracksuits.

A party of 18 flew out to Antrim split between Glasgow and Edinburgh airports- teams of 4 senior men (half of which came from Cambuslang, myself and Chris Wilson), senior women, junior men and junior women and two team managers. Friday night accomodation was at Antrim's Holiday Inn Express. Much of the race build up- dinner on Friday night, breakfast on Saturday morning, our team meeting and transport to the Greenmount Campus for the race- went by in a blur because I was so tense. It was only when I got to the venue that I relaxed a bit and focussed on the task.

I walked a lap of the course, caught some of the other races and went through my own tried and trusted warm up. I've done the same stretching routine ever since my Calderglen Harriers days and the same stride drills since switching to Cambuslang. Call it superstition. Whether it's the Dundonald 10k or the Home Countries International, nothing changes. England were more or less dominating most races but there was some Scottish cheer. Matthew Gillespie won the junior men race, Sarah Inglis and East Kilbride's Beth Duff were 3rd and 5th junior women and Rosie Smith of Edinburgh's Hunter Bog Trotters was top Scottish senior woman in 6th. Our time came. A good luck card had been posted to my workplace that week. I said a quick prayer to goodness knows who, quickly re-read the card (I had taken it with me) then joined my teamates Chris Wilson, Ross Houston and Michael Gillespie and teams from England, Wales, North England, Midlands, Irish Universities and the Combined Services on the start line. There were 28 of us in total.

We had 10.8km, 6 laps of 1.8km each. The terrain was okay. Some lush green grass then a slight dip into some woodland, slight rise onto grass, a short but sharp hill, more grass leading into the toughest part, a circuit of a farmer's field churned up by a tractor. That was a lap and, because we're senior men, we got the pleasure 6 times. I established a decent position just off a group in the top half. It was encouraging to get over half way through the first lap and still have the leaders visible.

Above: entering the woodland on lap 1. My distinctive heel flick running action is clearly captured. Thank you to Mark Pollard for taking the photo.

I battled into the second lap when I thought the wheels were coming off. Ross Houston passed me at the woodland followed by another athlete. This put me about 12th. I was feeling the strain a bit and feared an avalanche of runners. I rallied up the hill, passing another athlete and injected a surge of pace at the top. Some confidence came back but after negotiating the tractor treads, the thought of another 4 laps of all that was horrendous. As I entered lap 3, I dug deep into my mind- "what does your vest say? Scotland. Why are you here? Because someone deemed you worthy and selected you. Who are these athletes around you? Among the best in the UK and you are holding your own. So many people have wished you well. Someone even wrote you a card. You cannot stop."

Within a few strides, I had re-invigorated myself and became determined that no-one else would pass. By now, I was going back and forth with a Midlands athlete. Together we were pulling in athletes ahead. Ross Houston was running well in the top 10. Michael Gillespie had gone for it from the start and was gradually dropping back. Chris wasn't far away at my back. A marshal on the course shouted your place each time you passed his spot. My Midlands friend and I were 10th and 11th. I'd had a Welsh athlete for company earlier but a "Spedding surge" (see my training posts) up the hill had burned him off. I got through laps 3 and 4 with a degree of confidence, maintaining good rhythm spurred on by encouragement from team manager Mark Pollard and others. Before the hill on lap 5, Michael looked behind him. I sensed I could catch him. I have a golden rule in races- I always look forward, never back. He had looked back. There was a dip which lead into the farmer's field. Time for another "Spedding surge." I threw myself down the dip and round the right turn past Michael to gain another place. My Midlands companion had slowly upped the pace and I couldn't match it.

Above: the 5th lap. Thank you to Mark Pollard for taking the photo.

I started the final lap in 10th and was determined to stay there. Strangely this turned out to be my strongest lap. As I left the field behind for the final time, I even found a sprint in the home straight to hold on for 10th place in a time of 35:36. Ross Houston was 7th in 35:18, Michael Gillespie rallied for 12th with 35:41 and, showing how close it was for positions, Chris Wilson finished 21st in 36:32. We were 2nd team behind England and ahead of Midlands with Wales in 4th. The race was won by England's Jonathan Pepper in 34:12.

As far as Scotland debuts go, I was happy to have been competitive throughout. Hopefully Chris has taken similar satisfaction. Having raced at Birmingham then Antrim, something I've noticed is how intense the races are. If you have a bad spell, you are down several places in an instant. A key difference between my performances in Birmingham and Antrim was that I was much fresher for the second one. The UK Inter Counties were only 2 weeks after the Scottish National. I ran at one pace all the way. Here I had the benefit of a 3 week gap so fitted in an easy week to freshen up. It made all the difference. I was able to respond to other athletes' moves, I could up the pace and I had the energy to hold off any challenges at the end. These races are a whole different ball game but I am grateful to have had a taste and want to sample more.

The 4 of us warmed down together then, after a chance to shower and get a bite to eat, we were all transported back to the airport. The bar in the departure lounge had stopped serving food and my only options for dinner were Burger King or nothing. I opted for a Whopper, fries and cola just this once. I was desparate!

I suffered a slight ankle sprain during the race. I'm pleased to report as I write this 4 days later, it has cleared up.

Training for International Duty

 

My 2010/11 winter season started in Millport on the Isle of Cumbrae on 12th September 2010 (above)...

 

 

...and ended in Antrim, Northern Ireland on 27th March 2011 (above) with numerous stops in between. Thank you to Mark Pollard for taking this photo of me in my Scotland tracksuit before the race.

So my international debut has come and gone. I feel that I fared okay, finishing 10th, and 2nd Scot, out of 28 finishers in the Home Countries Cross Country International in Antrim. I had fears of being in a race involving the four Home Nations comprising 15 good athletes plus me. I'm pleased to say it didn't turn out that way. The race also included teams from North of England, Midlands, Irish Universities and Combined Services. Out of the internationalists, I finished well and kept some good runners, including the whole Welsh team, behind me.

For those whom it interests, here is how I prepared, starting with the Monday evening 2 days after the UK Inter Counties Cross Country.

Week Commencing Monday 7th March

Monday: Track, 2 sets of 7 x 300m, 100m slow jog between reps, 800m slow jog between sets, times- all 50-53 seconds, 7.5-8 miles including warm up and warm down.

Tuesday: Rest- at Clyde v Queen's Park match.

Wednesday: 6 miles easy (37:23)

Thursday: 10 miles easy (1:02:46)

Friday: 3 miles easy (29:53)

Saturday: 10 miles easy (1:05:29)

Sunday: 14-14.5 miles easy (1:34:22), Whitelee Windfarm

Mileage- 51

Having received the Scotland call up, I knew I had to keep training. However, I was so tired after Birmingham, I needed an entire week of easy running to feel fresh enough to tackle the sessions I wanted to do before Antrim. Monday's track session was not done at full tilt and the rest of the week was devoted to running how I felt. Friday saw my first run with Kirsty, who is recovering from a serious illness, for two months. This was the early stages of her recovery, hence, the pace. I was going to do a little extra alone but it was Friday night, I wanted my dinner and, to be perfectly blunt, I couldn't be bothered. I ended the week fresher than I started.

Week Commencing Monday 14th March

Monday: Track, 2 sets of 12 x 200m, 100m slow jog between reps, short recovery between sets, times- 32-34 seconds, 8-8.5 miles including warm up and warm down.

Tuesday: Club, Hampden run, 8 miles brisk (47:03).

Wednesday: Rest

Thursday: Hill reps, High Point, 10 reps, running hard off the top of the hill, 7.5-8 miles including warm up and warm down.

Friday: 6.5-7 miles easy (52:17)

Saturday: Showground, East Kilbride, 10 x 3 minutes, 90 second recoveries, 8.5-9 miles including warm up and warm down.

Sunday: Longer run, Whitelee Windfarm, 25 mins easy then intervals of 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 5 mins jog recoveries between reps in the first 2 sets of 3 and 3 mins jog recoveries between reps in the third set of 3, total- 14 miles (1:27:49)

Mileage- 53

This was a great week. Monday and Tuesday went to plan. Wednesday was a night off because I had a seminar to go to after work. Thursday, Saturday and Sunday's sessions convinced me I was in the best shape I could be for the following week. To average around 6:15 per mile for 14 miles in a training run was amazing. I only shortened the recoveries because I was nearly home and running out of ground to complete the reps. 3.5 miles of Friday's run was done with Kirsty at 8:40 per mile pace, an incredible improvement from one week previously and her fastest pace since resuming post-illness. Her running has continued to come on leaps and bounds since. She's not quite where she was before yet but, bit by bit, she will be.

Week Commencing Monday 26th March

Confident in what I had done, I pulled the training right back.

Monday: Track, 600m, 500m, 400m, 600m, 500m, 400m, 600m, 500m, 400m, times- 1:46, 1:27, 69, 1:46, 1:27, 70, 1:44, 1:26, 68, 5.5-6 miles including warm up and warm down.

Tuesday: Club, Hampden run in reverse, 8 miles easy (49:23)

Wednesday: Hill reps, High Point, 4 reps, running hard off the top of the hill, 3.25 miles total including warm up and warm down.

Thursday: 5 miles comprising mile hard, mile easy, mile hard, remainder easy, fast miles in 5:25 and 5:21, 29:50 overall for the 5 miles.

Friday: Rest- working in the morning then flew to Belfast in the afternoon.

Saturday: Race- Home Countries Cross Country International, Antrim, Northern Ireland- 10.8km, 10th in 35:36.

Sunday: 1 hour easy (9.3 miles)

Mileage- 40

 

Above right: competing in Scotland colours in Antrim (It was too warm for the long sleeved polo neck incase anyone wondered). My finishing position matched my race number (10).Thank you to Mark Pollard for taking the photo.

UK Inter Counties Cross Country Championships, Birmingham, 5th March 2011

It's been a little while coming but here now is my account of the UK Inter Counties Cross Country Championships. I had earned my first ever selection for this race thanks to my performances at the West District, National 4km and National Cross Country Championships. I had been 4th West of Scotland runner in each race so, with a team of 8 travelling, I was safely in.

I was keyed up about the race. It doubled as the UK World Cross Country trials. The best athletes from the counties and regions in the UK would be competing. The race was live on Sky Sports 3. I felt the best approach was to travel independently from the rest of the team. I needed my own time and space to prepare and focus for what would be my highest profile race in 15 years as an athlete. So while the team stayed in Solihull on the Friday night, I got the 1400 Virgin train service to Birmingham New Street, arrived in Birmingham at 1800 hours and stayed at a Premier Inn in the city centre. I know it seems anti social but, on this occasion, I needed to do trust my instincts and do things my own way. I was asleep by 10.30pm. It would have been 10pm but I sat up for half an hour reading some of Haile Gebrselassie's biography, "The Greatest," kindly leant to me by clubmate Kirsty Grant.

The next day, I caught a train from New Street to the station closest to the race venue, Cofton Park. I located the Scottish Athletics tent, collected my number and walked a lap of the course with fellow Cambuslang Harrier Iain Reid. We had around 12km and 4 laps ahead of us. At first glance, apart from the odd mudheap, everything looked fine.

I had arrived 90 minutes before the race. With so much going on, other races etc, the time flew in and I was soon in racing gear and going through the tent with 291 others to the start area. In these races, you line up in a pen with your team mates one behind the other. Our starting order was where we finished in the National compared to each other. I therefore took up 3rd spot in pen 24 behind Derek Hawkins and Tsegai Tewelde.

I had heard numerous stories about how furious the start was so had a game plan to be more conservative than normal. I resisted the urge to tear up the first hill and focussed on my rhythm- arm movement, knee lift and stride length. I tried to ignore the other Scottish runners as well. Sometimes in Scotland you race the same people all the time and can get hung up on who is in front of or around you. Old foe Paul Sorrie was up ahead but I blanked him out. By the middle of lap one, I was picking people off and moving confidently. Each lap had two significant hills. The second one was a long drag near the end of the lap. I negotiated it quite well and tore on into lap two.

By now athletes were getting harder to pick off. I did catch up with Scotland West team mates Craig Ruddy and Paul Sorrie. Cometh the hour, cometh the time for a couple of Spedding surges (see my training posts). Some pace was injected a couple of times to pull away from them. With 6 to count in the team competition, I knew I had a chance. Derek Hawkins was in the top 10 with Tsegai Tewelde and Tewoldeberhean Mengisteab around the 30s. The race started to kick in and I nearly went flat on my face through a muddy section. The number of shouts I heard for myself personally and Scotland West was incredible. The second hill took the stuffing out me a bit and I entered the third lap treading water. It was feeling a race too far and I seriously contemplated stopping. Only sheer bloody mindedness kept me going. This was a UK Championship, an honour, a privelige, you cannot stop. I focused again on arm movement, knee lift and stride length. All those High Point hill sessions were helping since I was keeping in touch, closing down or even overtaking runners on the hills.

Cambuslang clubmate Chris Wilson passed me at the beginning of the final lap looking like he was running a well paced race. I kept him in my sights for the remainder. He got himself into a small pack of runners who were pulling each other along. I simply didn't have the zip in my legs to get any closer than I was. I counted down every hill, every corner etc until I went up the second hill for the last time. I managed to negotiate it well and dug deep to run hard over the top to pull away from one or two runners. Sadly, I had left my sprint finish behind at the National two weeks before and I dropped three places in the home straight but hung on for 63rd in a time of 38:22.

Above: Chris Wilson (left, partly hidden) and myself in the 2010 National Cross Country. Chris finished 18th while I was 30th.

I was physically and mentally exhausted as I took congratulations from Cambuslang coaches Jim Orr and Owen Reid. My mood improved no end as I heard Scotland West had earned team silver behind the North East of England and, as 5th finisher, I received a medal. Talk about beginner's luck! Our first finisher, Derek Hawkins, was an excellent 6th place in 36:21 which earned him a place in the UK team for the World Cross Country. Our other runners were Tsegai Tewelde (23rd), Tewoldeberhean Mengisteab (36th), Chris Wilson (55th), Paul Sorrie (67th, final counter), Craig Ruddy (77th) and Iain Reid (79th). To have every team member in the top 80 was amazing. We also made a little history becoming the first Scottish Senior Men team ever to win a medal at the championships. For the record, UK International Andy Vernon won the race in a time of 35:45.

Above: my team silver medal.

After a short warm down, I considered it a job well done as I relaxed on the team bus back north. It says something about the quality of the race that, if I had been a minute faster, I would have finished in the 30s and, if a minute slower, would not have made the top 100. We got back to Glasgow in time for me to get a train to East Kilbride and I arrived home at 11.30pm. I contemplated an easy jog the next day then temporary retirement for a couple of weeks before tackling the summer season. If you have read my last post, you will know the latter notion was blown out of the water very quickly.

There are an abundance of photographs from all the races but the photographer has asserted copyright and I cannot download any. Click here to view them. The senior men race is featured from page 11 onwards. For a guaranteed sighting of me, click the very first photo on page 13. Look for the only guy in the photo wearing a long sleeved top under his vest.

Big Breakthrough At Last

A major development occurred at the start of this week which changed my running plans. I was extremely drained physically and mentally after the UK Inter Counties Cross Country and indeed spent a chunk of the bus journey back from Birmingham telling clubmate Charlie Thomson how clapped out I felt and how much I was looking forward to a fortnight's break before turning my attention to the track and roads during the summer months. I jogged for an hour the following day then settled back to watch Liverpool v Manchester United on Sky and toast my temporary retirement.

During this I happened to check my emails on my mobile. There was one from Mike Johnston, Cambuslang Harriers coach and Scottish Athletics National Endurance Manager. Would you be interested and available to run for Scotland in the Home Countries Cross Country International in Antrim on 26th March?

And so it happens I have accepted the offer and am now poised to make my full international debut against teams from the other three home nations in Northern Ireland. This will be my first full Scottish vest at any age group during my 15 years in athletics. I'm totally gobsmacked. This has obviously put the post-winter/pre-summer rest on hold. As I've said, Birmingham left me drained so, apart from Monday's track session, which wasn't done at full tilt either, I've prescribed myself relaxed running this week, a full, proper Winter training week next week then an ease down leading up to the race. Hopefully it will pay off.

I will be joined in the four man Scottish team by clubmate Chris Wilson who is himself earning his first Scottish call up. Cambuslang Harriers making up half of the team cannot be bad.