Manchester was home for me for about ten years, I returned to the correct side of the Pennines in 2001. Whisper it quietly, but I quite like Manchester. Well, it would be more accurate to say that I like Mancunian people – in the main they are honest, thoughtful and genuine.
As for the landscape, Manchester won’t be winning any prizes for beauty. The one thing it has going for it is that (when compared to Leeds), it is exceedingly non-hilly. Of course that isn’t true when you reach the northern satellite towns like Oldham, Bury and Rochdale; but downtown Manchester and Salford are flat.
I like flat for running. I suit flat. I run my best performances on flat courses.
As a Yorkshireman, I should crave running up and down fells and dales whilst wearing indecently short shorts, but I don’t. Mainly because I am quite rubbish at going uphill. I’m not sure why, it must be something to do with my power to weight ratio, but then again lots of good fell runners are tall and lanky.
I have run the Salford 10K – held on Good Friday each year – numerous times. The course is only a few miles from my old flat in Middleton, North Manchester. It comprises two laps around the former Agecroft colliery site and finishes opposite the old Paterson Zachonis Soap works, now long gone.
A dearth of racing in 2018 left my wondering how I would go this time around. I posted my 10K PB at Salford three years ago, clocking 36:06. I doubted I could do better than that but was hoping to go sub 37.
The race always attracts plenty of high quality club athletes, consequently the start is fast. I held back a little during the first frantic mile, and when the race calmed a little I began picking my way up through the field.
I felt good, clipping along at 5:50 per mile pace and was in a little group of athletes as we made our way down some smaller back streets at the 4K point.
One of the streets was cobbled, so the runners in front swerved off to the right to run on the smoother pavement, I dutifully followed and hopped up onto the pavement.
A few seconds later, without any warning, the two runners in front of me veered off violently left and right and I was immediately poleaxed when I ran into the end of a metal barrier fence that I simply never saw. A high-viz jacked had been draped over the end of the fence but I had no chance to see it.
I was shocked and winded and I stopped momentarily.
Shit, that has probably caused me an injury, I thought
A few other runners cried out ‘My God mate are you OK?; I wasn’t sure. I shuffled around for a few seconds, more in shock than pain. Amazingly, I wasn’t seriously injured, though after the race I realised that I had bruised my knee and jarred my thumb.
I resumed running, maybe losing only 10-15 seconds and after a few minutes I had calmed down and regained my focus.
Surprisingly, despite my little accident, I still recorded a season’s best time for 5K as I completed the first lap in 18:06.
I lost a bit of time on the slightly uphill fourth mile, running it in just over 6 minutes, but got shifting again for miles 5 and 6 and came home in a chip time of 36:18 – my second fastest ever 10K.
I was really pleased with that and thought that I might have got close to my PB if it hadn’t been for the incident.
Perusing twitter a few days later, I was amazed to stumble across Steve Renny’s blog, in which he describes a poor runner T-boning himself on a barrier…
My Valley Strider team mates all had good runs, a special mention must go to Chairperson Steph (pictured above) who smashed her PB by over a minute.
On Easter Sunday, we canned our original plans to do a long run around the reservoirs as it would have been far too wet and muddy. Instead I headed off with a couple of Striders to the Planets Cycle path between York and Selby.
The cycle path is pancake flat and has a to-scale representation of the sun and all the planets of the solar system. For example, the 150,000,000 km distance from the sun to the Earth is represented by just 260 metres on the path; yet the distance between Saturn and Uranus is over two and a half kilometres.
Recently, I have been re-reading Frank Horwill’s brilliant anthology of coaching articles (preserved on the Serpentine website here). He argued convincingly that marathon paced running must be rehearsed frequently in training.
I thought a good session for me three weeks out from London would be a steady run at Marathon pace plus 30 seconds for 8 miles, then to turn around and run at marathon race pace back to the starting point.
Myra was planning a longer run of 22+ miles so I said I would run the first 8 miles out with her and then turn back.
Those 8 miles felt great, we clipped along at 7:15 pace, it was a breeze.
Therein lay the problem. When I turned (actually at 9 miles because it had felt so easy), I realised that we’d had a generous wind on our backs.
I tried to pick it up to marathon pace (6:45 miling). It felt like running through treacle, I couldn’t quite do it without throwing my heart rate out of range (Horwill says that marathon pace is 80-88% of maximum heart rate, which for me is 137-151).
I ground out about four miles of just about sub 7-minute miles into the wind before murmuring to myself, sod this for a game of soldiers.
I just couldn’t do it and then suddenly I slowed dramatically, I felt very tired and my ankle was killing me again. I shuffled ignominiously back to the car and drove home, feeling a little disheartened.
As I have said before, being an older runner sucks sometimes. Although I can crank up the engine and still grind out a decent fast race every now and again, it takes me ages to recover from such a hard effort.
Clearly two days wasn’t a long enough recovery after a fast 10K to attempt this sort of marathon paced effort. I really have no idea what I might do at London, I might run something close to my best of 2:55, equally I might blow and end up limping in with a 3:15.
The ankle issues mean that I have struggled to log more than 45 miles per week recently, then again, I have been trying to sharpen up and work on speed. I have already logged a decent volume of miles this year. Well its too late to do much about it now. I will get what I will get in two weeks time.
Yesterday, I was back at the Brownlee cycling track running a 4.8K leg of the Yorkshire road relays for Valley Striders. I was on the third leg and by the time I was dispatched the race was spread out all over the track, meaning that I basically ran a solo time trial.
A few superfast lads from the leading clubs shot past me, unsurprisingly, I was completely unable to follow them. I had hoped that I would run under 18 minutes, but I failed, clocking 18:07.
Valley Striders men did OK, finishing in the top half despite not being able to select many of our fastest guys.
The ladies did even better with the A team finishing in a very creditable 7th position and the B team in 15th.
Now for two weeks of steady taper running, although I am running a leg at the National Road Relays in Birmingham next Saturday.
CM-10 weeks: 44.2 miles, longest run 16.3 miles
CM – 9 weeks: 37.7 miles, longest run 11.3 miles
Aerobic efficiency: (Salford 10K 907 beats per mile)
RunBritain ranking 2.5
Weight 11st 1.8lb