Alloa Athletic v Queen's Park, Beer and Sunday Running- 24th and 25th March 2012

I approached the above weekend fairly content- work was alright, weather picking up, clocks going forward and a consistent spell of training evidenced by my training diary being a boring read for 2 consecutive weeks. Unfortunately I did pick up a sore throat and cold on Friday but that was a rest day anyway so nothing lost. The following morning brought a grass session at Pollok Park of 6 minutes (2 minutes recovery), 6 x 3 minutes (1 minute recoveries) then another 6 minutes using the grass area next to the Burrell Cafe, giving any leftover Parkrunners something to watch over their tea and scones. Despite temperatures hitting around 16 degrees, for my 10 minute warm up, I deliberately wrapped up in my thickest long sleeved winter top, jacket, hat and tracksters to sweat the cold out. I kept on the top and hat for the session.

That afternoon, in a moment of misplaced optimism, my Dad and I made the 43 mile trip to Recreation Park, Alloa to see Third Division second placers Queen's Park attempt to secure their first points in 4 attempts against the league leaders. A 9 point gap with 7 games left meant only a win would keep our chances of the title alive. A bumper crowd of slightly over 800 gathered to watch on.

Queen's started reasonably well with some good possession and some corners but no great efforts on goal. In charge at Alloa is Paul Hartley, latterly of Celtic and Aberdeen, who has fared well in his first year as a manager. Among those in his squad are former Aberdeen players Darren Young and Robbie Winters and one or two loan signings from another of his former clubs, St Johnstone. By Third Division standards, it's decent  calibre. Therefore, in 14 minutes, when Winters converted after a shot rebounded off the bar, I struggled to see how Queen's could get back in the game. We had a couple of chances- a long range effort from Jamie Longworth produced a good save from Alloa keeper Scott Bain and a one two took James Brough through on Bain only to shoot straight at him.

Above: Alloa Athletic v Queen's Park, action from the first half. Queen's are in blue.

In the second half, the football continued to be pleasing on the eye but with too many attacks breaking down and powder puff shooting. Our strikeforce of Jamie Longworth and Michael Daly, 28 goals between them for the season, hardly got a sniff. Winters added another goal around the hour mark leaving a long half hour of blunt attacking football from the Spiders and jibes from younger Alloa fans about the scoreline. In 85 minutes, Brough received a red card for an alleged elbow after which Alloa rubbed it in with a goal from Stevie May before Spiders keeper Neil Parry capped things with a comical fresh air swipe at a through ball to leave home midfielder Graeme Holmes with a chance even I might have scored. The aforesaid young Alloa fans enjoyed that.

In the end, 4-0 and a sound gubbing. No complaints because I've seen Queen's dish out several beatings recently- 6-0 to Elgin, 5-0 to Montrose and, the Tuesday before this game, 3-0 to Clyde. At the time of writing, we are 12 points behind Alloa who have taken 12 out of 12 from us. They are the reason we aren't winning the league. Still, I licked my wounds by purchasing a few beers brewed in the Alloa based Williams Bros Brewery, Fraoch Heather Ale and Seven Giraffes. I like beers where I spend as much time reading the story on the bottle as I do drinking it. Fraoch has apparently been brewed in Scotland since 2000 BC. It was good enough for the Romans so it would do me. It's certainly good enough for the locals since I picked up the last two in stock at the Morrisons in Alloa.

My usual Sunday run is from my back gate into the countryside through Auldhouse up a fairly steep climb to the Ardochrig end of Whitelee Windfarm where I then run on the trails for as long as I feel like before turning back. The entire run is in the country so I never get bored with it and always feel satisfied afterwards. I ran there before the Windfarm even opened when it was simply a forest trail. The main thing I appreciate is the solitude, peace and quiet it offers, and only 5 miles from the house. With unseasonal spring weather for my gentle 15 miler, I took out the camera. It beat watching the Old Firm game. There's more to life.

Above: Ardochrig end of Whitelee Windfarm, route lying ahead of me.

Above: top of Ardochrig Hill, view of East Kilbride on the horizon. I climb the hill on the way out (takes 11-13 minutes depending how fresh I'm feeling) and descend it on the way back.

Blast From The Past- Dundonald 10.5km Road Race 2005

The Dundonald Road Race, held on the first Wednesday in August every year in the lead up to the Dundonald Highland Games, is a race I've run more often than any other having been every year bar one (2006) since 2002. Depending on weather conditions, it tended to alternate between a 10km and 10.5km road race, the decision being dictated by the condition of the playing field which tended to form part of the course. It was a 10km on my first visit when I struggled to a time of 39:18 then was up most of the night unwell after eating a rather cheap and nasty microwaved spaghetti bolognese. More recently, the 10km option has been settled upon.

Having another flick through old training diaries, I found an account of the 2005 edition. If only I had the foresight to have a flutter on my premonition. I notice I sat my driving theory test the day before. I know I failed because, on 15th August, I recorded the fact I sat it again and passed.

"I was 8th here last year and found myself within the top 10 again. Being a little close to the leaders, I resisted temptation to follow them, having harsh memories of previous Dundonald misadventures (cf 2002).

The uphill slog to Symington lay ahead...inside my lungs were burning as were my thighs.

After 3 miles, tactics came into play when, as planned, I made a burst for glory during the mainly flat second half. I moved into the dizzy heights of 4th plus attempted to gain ground on the downhill stretches. At 5 miles, a thought struck me, I had another 1.5 to go. Energy levels were lowering. As did my position, by 3 places, to 7th.

Time- 38:22, course best and 7th place. At my current rate, I will triumph in 2011."

Honestly, that's exactly what I wrote. 2011 seemed a long time away. If only I could predict the lottery numbers.

Above: Dundonald 2011, emerging from the dusk to win. I wish I'd put money on it 6 years earlier. Photo courtesy of my Dad.

UK Inter Counties Cross Country- A Sense of Perspective

Saturday 10th March was the UK Inter Counties Cross Country at Cofton Park in Birmingham. The bare stats are I finished 89th from 278 finishers in 38:24. The distance was billed as 12km. I believe it is slightly shorter but is at least 7 miles. English Cross Country champion Keith Gerrard won the race with a time of 34:57. Here are the results for the Scottish contingent. Club and county represented (East or West of Scotland) are given in brackets.
 

30th: Murray Strain (Hunters Bog Trotters/East), 36:55

54th: Alex Hendry (Central/East), 37:41

57th: Sean Fontana (VP City of Glasgow/West), 37:44

79th: Michael Deason (Shettleston Harriers/West), 38:10

84th: Chris Devenney (Kilbarchan/West), 38:18

89th: Stuart Gibson (Ronhill Cambuslang/West), 38:24

90th: Andrew Crichton (Edinburgh AC/East), 38:25

91st: Thomas Fay (Shettleston Harriers/West), 38:26

106th: Lewis Millar (Central/East), 38:49

107th: Michael Wright (Central/East), 38:50

111th: Mickey Breen (Corstorphine/East), 38:57

143rd: Scott Green (Central/East), 39:49

The race more or less went to form per the National with Alex Hendry, Sean Fontana and Chris Devenney again getting the better of me (Murray Strain didn't run at Falkirk) but Michael Deason also running strongly, forging ahead in the later stages. On a dry day, underfoot conditions were pretty firm, ideal for someone like me who slips and slithers through mud. Over the 4 lap course, I worked my way through the field for 2 laps before struggling badly thereafter. The missed training kicked in and it took a bit of gritted teeth, brute force and ignorance to maintain the position I'd established.

My initial reaction was disappointment at dropping 26 places from last year and regret that the tendon problem ever manifested itself. On the other hand, another minute would have placed me in the top 50. It's that type of race, no quarter given, no margin for error. I got away with things to an extent at the Scottish National. Previous training carried me through. I'm not sure I would have placed any higher in Birmingham but I definitely think I wouldn't have found the later stages as painful as I did.

I have felt a tad deflated about this winter. When I look back though, I've achieved a fair bit- 7th and team silver in the West Cross Country, 13th and team bronze in the National, 14th and team bronze in the National 4km Cross Country, silver in the West Relay, 12th in the BUPA Edinburgh 10k and a second consecutive UK Inter Counties selection. It's a nagging feeling of not being as good as last winter. Maybe the injury interrupted momentum? Perhaps it shows how good last year was? Possibly both? As recently as 2 years ago, I didn't have a sniff of races like the UK Inter Counties so there is definite progress. I suppose it cannot be a never ending upward curve. At times, a step back is needed to move forward again. I will be blunt, I don't like being 89th in a race but I would have bitten anyone's hand off for it in 2010. So I'm happy and keeping a sense of perspective.

So far I've watched 5 minutes of Sky Sports 1's coverage of the race, spotting myself 3 times after much rewinding and pausing. I'll maybe see how the rest of it panned out now.

UK Inter Counties full results

Ronhill Cambuslang Down By The River 10k, 4th March 2012

Selection for the UK Cross Country (on 10th March, not 4th as stated in my previous post) gave training a bit of focus. On the Monday after the National, I felt far too tired physically and psychologically to run.so returned to the swimming one last time for a 35 minute aqua jog. This included 6 x 3 minutes with 1 minute jog recoveries and a 100m breast stroke/crawl mix to warm up and the same as a warm down. I worked up to 46 miles for the week with the following:-

Tuesday 20th February: Club, Hampden run, 7.8 miles (51:06)- legs still tired.

Wednesday 21st: 10 miles (1:04:30) including 20 mins easy then 5 x 5 mins with 2 mins jog recoveries, remainder easy- legs feeling fresher.

Thursday 22nd: Hill reps, High Point, 5 times including 3 x 3 mins, 1 min jog recoveries, 4.5 miles including warm up and warm down.

Friday 23rd: 10km/6.2 miles (38:10-38:20) including 4 sets of 3 x 30 secs, 30 secs jog recoveries, 5 mins jogs between sets.

Saturday 24th: 11.4 miles easy (1:16:30), Whitelee Windfarm.

Sunday 25th: 6.2 miles very easy (52:45).

The following week, I managed a morale boosting Monday track session of 2 sets of 1000m, 800m, 600m, 400m, 200m (around 4:40/mile pace throughout), a similar Tuesday run (on my own instead of the club due to work commitments), the same two sessions on Wednesday and Thursday, both faster than the week before, and did the Friday run with strides on Saturday (day before the 10k) and took Friday off. I intended to do 12 or so again on the Saturday but ended up having a bit of a lie in and a fry up, going out later before dinner. The training diary is looking boring again, similar stuff every week, the way I like it because it suggests consistency. No more of this swimming malarkey.

To be honest, had the Down By The River 10k not been the last race in our club championships, I probably wouldn't have run it. However, my closest challengers, Robert Gilroy and Jamie Reid, were competing so, to retain the title, I not only had to run but to be first Cambuslang finisher. Our inaugral senior women championship also got off the ground with Vicky Semple and Kirsty Grant lining up. Relations were admirably cordial between the two beforehand.

For anyone normal, the race start is about 1.5 miles from Cambuslang Rugby Club. For me, it was a wee bit longer. Deciding to keep the mileage up, I jogged to the start with Robert Rossborough with Vicky and Kirsty then a guy called Mark Paterson putting their trust in my sense of direction. My route added on at least half a mile. Robert, Vicky and Mark may be forgiven. Kirsty should know better by now....

Having made a bid to wear out 4 of my opposition, we lined up for the 11am start minus at least one entrant, Michael Deason (Shettleston) who got lost somewhere in Rutherglen. He should have followed me! 3 right turns and roughly 2km later, the route took us onto the River Clyde. I had forged myself a lead. Tending not to look behind when racing, I didn't know how much. I also resisted temptation to check the watch until halfway. The first 5km took 15:27. I realised the course record of 31:25 set by Commonwealth Games and European Championship marathon runner Martin Williams in 2008 was there to aim at. It gave me something to focus on in addition to holding off the chasing pack.

The race is an out and back course. The turning point came at 6km where club member Frank Hurley indicated I had a healthy lead. Not willing to take anything for granted, I powered on as hard as possible, seeing the entire field on their outward journey as I did. Cambuslang's Robert Gilroy Steven Wylie, Martin McLaughlin and David Munro were all in pursuit. Slightly behind them was Jamie Reid who sacrificed some breath to encourage me to get the course record. Numerous other red and white vests littered the field including recent new father Gordon Robertson, running well considering recent sleep deprivation. Vicky was on the way to leading our womens championship. Kirsty also spared some oxygen to update me on my gap. There were one or two other shouts of encouragement, none of which I had enough breath to return.

8km (5 miles approx) was reached in 24:58 so the pace had remained consistent. The record remained on. A short, sharp climb off the canal path lead me onto the main road with 600m to go then left into the finish.

Above: the final 200m. Photo courtesy of Scott Sport Photography

1st place in 31:18 meant a new course record. Robert Gilroy took runners up spot just over a minute later edging out Steven Wylie, Martin McLaughlin and David Munro, all of whom dipped under 33 minutes.

I was happy to accept a lift from Alan Ramage, winning vet over 40, back to the club where I jogged an easy mile to warm down and hung about for the pies, sausage rolls and prize giving. 45 miles for the week and an encouraging 10km time having run solo for the vast majority of the way. Next stop, Birmingham.

Another report on this race and full results can be found on the Ronhill Cambuslang website.

Scottish National Cross Country Championships, 18th February 2012

Up until the conclusion of my hill session two days before, I doubted whether to race the National at all. Even as I had my usual pre-race meal on Friday night and went to bed before 11pm, I was still swaying. I woke up on Saturday morning feeling like doing anything but racing, even after over 10 hours sleep. We had a few call offs among our men and women for various reasons. I surmised another one was the last thing the club needed. In addition, I wasn't willing to give up the club championship trophy so soon after winning it. Double points were on offer at the National. Having suitably convinced myself, my Dad drove me through to Callendar Park.

I arrived in time to see some earlier races but, to be honest, felt a bag of nerves and barely noticed how they were unfolding, preferring to check out as much of the course as possible. I lined up with no game plan other than to see how it went and to try to develop a strategy as the race developed.

Resisting to urge to dash up the first hill, I settled into a rhythm on the downhill stretch to the boating pond then along the trail towards the first climb in the trees on the opposite end of Callendar House. On my pre-race recce the previous week and that day, I seemed to miss all the muddy bits since I encountered thick, sticky mud through the trees. I found some firmer ground as I approached the ditch taking us across the Antonine Wall past Callendar House into the final kilometre or so loop leading to the home straight and the next two laps. Position wise, I guessed I was probably in the high teens/low 20s. I felt strong but had lingering doubts whether I could sustain things. During the lap, a number of runners made their intentions clear by giving Derek Hawkins company. I had seen Paul Sorrie alongside him playing a high risk strategy. He looked to be suffering as I overtook him after the ditch though he hung on gamely for 25th place.

So far so steady going into the second lap. I had worked my way into a group including, among others, Lewis Millar, John Newsom (both Central), Ben Hukins (Aberdeen), Thomas Fay (Shettleston) and Mark Pollard (Inverclyde). It was a topsy turvy race. Ross Houston (Central) and Jethro Lennox (Shettleston) were among those passing through on their way to 3rd and 8th respectively.

Running round the boating pond again, fellow Cambuslang runner Chris Wilson overtook me, encouraging me to keep with him. Despite all the swimming/aqua jogging training I had churned out, the lingering doubt of blowing up wouldn't go away so I remained cautious, staying in my ever evolving group. I was ticking off every landmark- hills, turnings, etc- knowing conquering each one was a step closer to the finish.

The race is on: athletes from Corstorphine, Hunter Bog Trotters, Cambuslang (me, number 612), Aberdeen, Inverclyde, Shettleston and Central slog it out. Photo courtesy of Scottish Athletics.

Into the home straight towards the final lap, I was still in this group. It splintered a bit at the top of the hill. I nudged ahead of Mark Pollard, Thomas Fay, John Newsom and Ben Hukins only for them to pull level on the downhill to the boating pond. I bided my time to the mud fest hill at the other end, finally deciding it was time to take a risk. If it fell apart, at least it wasn't long to suffer. I was adrift of Lewis Millar and a few others, including Kilbarchan's Chris Devenney, but pulled away from Pollard, Fay, Newsom and Hukins on the hill and attempted to negotiate a path through the mud and run hard off the top. It seemed to work and I negotiated the ditch safely, entering the final kilometre or so suffering but not to the extent I had expected. Positions mattered for the team competition. Chris and myself were the first two Cambuslang counters. Less than 5 minutes of running to hold on. The legs were suffering.

I clung on down the home straight without dropping a place, nearly catching Michael Crawley (Corstorphine) in the process, to take 13th place in a time of 41:47. I knew Michael had run a good race at the Alsager 5 so was happy to finish only 2 seconds adrift. Much further ahead of me, Derek Hawkins (Kilbarchan) burned off Andrew Douglas (Inveclyde) to win the race in 38:52 by 51 seconds.

The race drained me considerably but a second consecutive team bronze made the sacrifice worthwhile. Chris Wilson (6th), Iain MacCorquodale (17th), David Munro (28th), Robert Gilroy (32nd) and Stephen Wylie (33rd) completed our counting 6. Such was my tiredness, it took 4 days for my legs to recover fully. After struggling through a 10 mile jog the following day, I returned to the pool on the Monday since I was too sore to run. Normal pre-injury training has since resumed, with necessity since selection for the UK Cross Country in Birmingham on 4th March subsequently came my way. Happy days again.

Race results

Training Pre-National

A topsy turvy build up behind me, I got to the National Cross Country start line and made it out the other end 12km and 41 minutes later. Report to follow but, in summary, I finished 13th, Cambuslang's second team counter and claimed a team bronze medal to go with last year's. The following wasn't quite how I planned to prepare. All aqua jogs included a 100m swim warm up and 100m swim warm down.

Monday 6th February: 3.4 miles easy (21:19) plus 25 mins aqua jog including 2 x 5 mins.

Tuesday 7th: 42 mins aqua jog including 10 x 2 mins, 1 min jog recoveries.

Wednesday 8th: 4.1 miles easy (36:41)- Jog Scotland Canicross Group at Whitelee Windfarm, first day of slowly adding a little distance on.

Thursday 9th: Hill reps, High Point, 6 times, running hard off top, 4.95 miles including warm up and warm down- no relapse, good boost.

Friday 10th: 10km/6.2 miles (38:44) including 3 sets of 3 x 30 secs, 30 secs jog recoveries, 5 mins jogs between sets- another step forward.

Saturday 11th: Race- Falkirk Parkrun, Callendar Park, Falkirk, 1st in 16:06, 8.3 miles including warm down- multiple purpose. Another step up in distance, something competitive having missed Alsager plus a 2 lap jog round the National course.

Sunday 12th: 66 mins aqua jog, 15 mins easy then 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins, all with 5 mins jog recoveries- long run with intervals in the swimming pool without moving a yard. Sore from the previous 4 days on dry land.

"Mileage-" running- 26 miles, swimming- 600m, aqua jogging- 2 hours 13 mins

Monday 13th: Track, 14 x 300m, first rep in 47 secs, remainder in 50-51 secs, all with 100m walk/jog recoveries, 5.75 miles including warm up and warm down- ouch!

Tuesday 14th: Club, shortened Hampden run, 6.3 miles easy (40:19).

Wednesday 15th: 50 mins aqua jog including 3 x 10 mins, 5 mins jog recoveries- tempo run.

Thursday 16th: Hill reps, High Point, 4 times including 2 x 3 mins, 1 min jog recovery, 3.9 miles including warm up and warm down- short and sharp.

Friday 17th: Rest

Saturday 18th: Race- Scottish National Cross Country Championships (12km), Callendar Park, Falkirk, 13th in 41:47, team bronze, 10-10.5 miles including warm down.

Sunday 19th: 10.4 miles easy (1:09:02)- recovery run.

"Mileage-" running- 36 miles, swimming- 200m, aqua jogging- 50 mins

The tendon feels great. Everywhere else aches!

Falkirk Parkrun, 11th February 2012

Pre-injury, the plan had been to visit Callendar Park last Saturday (4th February) for a pre-National familiarisation run then head south in the afternoon for the Alsager 5 the following day. Injury put paid to that so I revised the schedule and went to Falkirk a week later. Wanting to get at least one of each key session- tempo run, track session, hill session- done, more as a confidence boost than anything else, I opted for the Falkirk Parkrun to tick the tempo box.

Gradually upping the distance to 4 miles on Wednesday (see my last post about the Jog Scotland Canicross group), just over 5 on Thursday and 6 on Friday, this would be a sterner test, running further at a quicker pace on a mix of paths and trail over an undulating course.

Staying in bed for as long as I could get away with, until 7.40am, I had no time to shave, only shower, and blasted through to Falkirk, arriving 25 minutes before the start. This is one of the newer Parkruns, beginning in July 2011. It has quickly grown in popularity, now attracting slightly over 150 runners. Due to my long history of getting lost, I listened in to the first timers briefing as the route was described. Round the path at Callendar house, along the edge of the boating pond, right turn onto trail, gradual incline then undulation on trail onto the road, right turn then another sharp right back into the park towards the kiosk, right turn, up "Heartbreak Hill" back onto the trail then back the way you came for the last 1.5km or so.

Final instructions were given at the start to the field, which included two or three canicrossers. I had no time target. The aim was to finish uninjured. I moved in front along the boating pond, puffing hard already. Before long, I was on the trail, heading uphill among the trees bordering the park. Being chased by a friendly dog aside, I made decent progress onto the road then towards the kiosk then Heartbreak Hill. Taking the name from the Boston Marathon landmark, the Falkirk organisers certainly have a sense of humour. Thank goodness I'd done that hill session on Thursday or it would have been more of a shock.

Cruise control is maybe an exaggeration but I definitely did feel quite happy as I pushed to the finish line at Callendar House. A time of 16:06 represented a satisfactory shift on a tough course. I was very sore afterwards. Importantly however, it was soreness from a hard effort, not injury. Coming in 2nd, Brian Turner of Lothian Running Club recorded a course personal best of 17:08. Local athlete Claire Moffett finished first lady and 9th overall in 20:14.

I warmed down with a couple of laps round the National course to give me 8 miles overall, a big step forward. Back home, I shaved off my one and a half day growth then watched Queen's Park thump Montrose 5-0 to move up to 3rd in Division 3. Happy days.