… there is nothing better in life than writing on the sole of your slipper with a biro

After the relative disappointment of Sunday’s cross country I decided to avoid double sessions for the first few days of this week. I ran 7 in work on the Monday with the usual Radders 'elite' gang - Pat, Adam, Ian, Stu, Tony and Simon at my usual 6:45 pace. Pat obviously thought it was 1996 (74 mins for half marathon but he doesn’t like to talk about it) and started really pushing after 3 miles. Ian, who always get’s the blame for stepping up the pace took up the challenge, as did Tony and Adam to blast sub 6:20’s for last 3 miles. I was sensible/knackered and hung back, these clowns dont usually go this fast on tempo’s never mind Monday recovery runs!

PLS had arranged for a curry night and handicap 5k on Tuesday but it was my nieces birthday so no curry or track session at Wavertree for me, I opted bbq ribs and chips instead. I did get a session in work, 20 mins of effort that comprised of 4x 3x x2 x1 twice – I averaged 5:28 – slower than at the track but I find it easy at Wavertree because I’m always chasing other runners! My hip was a bit sore on the last effort and started playing up again in my 10 miler the following day. I felt uncomfortable at around 7 miles but still ran 9.5. I done circuit class in the night and felt fine, hopefully it’s just a niggle.

Tempo Thursday, 4 miles on the usual Radbroke route with the gang, I had intended to run 5:55ish but ended up doing 6:06, wasn’t bothered as it was another decent workout in the wet. My hip felt fine so I ended up doing the PLS session in the evening which was supposed to be 4 x 5 mins at 10k pace 5 mins easy around an 8 mile route. Decent turn out for group and as I was at the back handbagging with James and Neil, I didn’t notice after 30 mins we hadn’t started the session! We made an executive decision to push for 5mins in what felt closer to 3k pace that 10k, we done two of these spurts before I cut off to head home.

I ran xc in work Friday, wasn’t really going quick but it was nice out, I tried my shorter stride, lifting the knees as suggested but wont really know if it works until I race against someone I know I’m close to. Trev popped over again for the run, he’s already goading me for Preston because I’ll probably be working late the Saturday and wont be 100% ?. I was in work all day Saturday so had a nice rest as I’d decide to run the Manchester League Cross Country in Sherdley Park, St Helens – only 15 miles up the road.

The field was really strong on Sunday, the recent Cross Country relay champions Stockport had all their winning squad out (Steve Vernon was on my plane from Barca to Liverpool this year TRUE STORY). I headed up there with James McNally from PLS and Gerald Bossa from the Liverpool Harriers. We were be running as guests too so no real pressure, I’ve been reading about why certain runners techniques aren’t suited to the xc, runners who have a heal strike and a longer stride are not as economical on the mud and hills as those with shorter strides who run more on their toes. So, what better time to try it than a xc were I wasn’t a counter! Because it was so busy parking we’d arrived late and literally got our numbers and headed straight onto the starting line.

My plan was to try and average around 6:30 miles, not stretching myself but not exactly jogging. As with the Liverpool and District, they run the kids races first, followed my the ladies then the men. This meant the course in places was really churned up, heavy in parts but there were plenty of firm parts to dig in. The course itself was three loops up and down a ‘valley’ in the park and around 6 miles in total. A scouse voice gave me a shout as the gun went, PLS Dave Lovatt was in the race too, moonlighting with his Tri Club. I had a quick chat with him then started to concentrate on my knees up/short stride method ?

After two loops my calf was tightening, so much for the new method! Probably nowt to do with the short stride, just the heavy ground but I reverted to type and got in with a crowd and stuck with them for the remainder of the race. It was nice course and I could get a good rhythm going, pushing for a relatively quick ½ mile finish on what was the flattest section of the course. I finished in 37:47 on my watch, didn’t really feel that I’d had a tough workout but it was enjoyable none the less. James ran 35:27 with Gerald running 40:00. My training spar and xc England vet Stu Doyle was 1st vet and 12th overall with a 32:40 which is great going in a tough field. Bit disapointed my perfomance has been missed off the results, three of us crossed the line together so this probably confused the old dear talking the results, at least she got the lads who were registered.

Great end to an easy training week, I felt fresh at the xc and preferred this to a training run. Work permitting I’ve got the Preston 10 mile next Sunday, defo heading back to the track Tuesday and will try to get a massage in with Mal.