Before and after, 17 Crusaders in total.

Last night was a case of “we run on the road” rather than my usual irunoffroad and a great night it was too. I read that keeping some speed work up would help your marathon training so after only 7 of our Crusaders ran this Absolute Running (AR) 5K last month I tried to rally some more away from a standard club night down to Stokes Bay. I’m pleased to say we managed 17 which I think is a number much more befitting the time and effort Nick from AR and his marshals put in.

As we assembled in the registration area it was clear to see a good 200 runners were there on the night and there were numerous local club vests in evidence as well as unattached runners. There certainly was a great atmosphere with much chatter between members of each club. The clouds overhead were becoming darker and rain looked a good possibility but there was no dampening of enthusiasm as we left the starting car park.

The route is an outward stretch that then combines two loops, followed by retracing  your steps back to the finish. A colourful line of T shirts and vests soon offset the dark skies. I think we’d all say a 5K is one of those events were your lungs are given a good work out, and this, I kept telling myself, would do me good on my longer runs. The backdrop of the sun going down over the Isle of White is a feature not too many races could beat and before you know it the last 100 meters push was upon me and it’s all or nothing for the line. My time was 23.37 and the two photos below show the great “NiceWork” medal as well as Kerry’s “atmospheric clouds”.

Well done to all my Fareham Crusader friends (in race finishing order) Paul,Lee,Mark,Me,Nikki,Mick,Martin,Karen,Liz,Emma,Ros,Sarah,Kerry,Sue,Chris,Liz and Lyndsey. Two PB’s that I was aware of were Mark and Kerry and an age category winning Liz Farquarson also wrapped up the series category award.

After a team photo on the beach it was either off home or indoors to the Bayside café for a chat, the results (Tom Barnard picked up one) and maybe a drink 🙂 There wasn’t a spare seat indoors and this kind of local involvement was a fitting tribute to the “all club” #community vibe that the race had. Finally it was also good to chat to some new Crusaders I haven’t met before #unstoppable 🙂

After two consecutive 20 mile weekend runs today’s 15 was a walk in the park, or more specifically along the coast. The venue for today was Langstone Harbour that stretches from Portsmouth around to Hayling Island. I’ve run this route in recent weeks as it has many similar features to my Barnstaple marathon, in 3 weeks !! My running partner for today was Howard Stinton who’s next marathon is in October. Howard’s running mind set is very similar to mine, he’s never happier than when he’s away from the roads.

The 7 1/2 mile out and back run starts on tarmac close to the motorway but soon moves onto the coastal path (first photo above), over the bridge to Hayling and along the old railway line (second photo above). Howard’s training is going well at the moment and it was a case of trying to rein him in, so what I needed was a distraction. This came in the unlikely topic of food 🙂

The coastal paths are very “green” at the moment with numerous bushes, trees and hedges having had the benefits of the recent sunshine and rain. I am no expert but Howard impressed me with his knowledge and the run almost became a case of “spot the forageable food”. If my memory serves me right we saw crab apples, sloes, blackberries, elder berries, damsons, wild plums, cobs and rose hips. Bear Grylls would have been proud of Howard’s basket (if we’d have had the time to stop and pick any !!)

Not content with fruit we also could add nettles, sea cabbage (yes it’s grows in the shingle) bladder wrack and lava (seaweed), these examples would be for the more adventurous. Another noticeable feature of the Hayling Billy line is the amount of ladies that run it, unaccompanied, which is a really positive thing to see, no “damsons” in distress here just motivated women. The miles passed by at a much better temperature for running, than of late and Howard was already talking of adding on extra miles. He did 20, so well done mate 🙂

Talking of “elder” berries I was starting to feel the last three weeks long runs and had to dig in for the last two miles so as to maintain my 9 ish minutes per mile target. A 4 hour marathon needs an average of 9.09, today with Howard’s encouragement I averaged 9.05 so I’m still on track. After all this talk of fruit I’m looking forward to one of my 5 a day, the apples in my cider tonight !! So we started near a motorway but ran mostly trails, “go find them” and get hooked like us 🙂

 

 Late 1930’s Lee On Solent Pier and cinema complex

As I run, I often wonder what my route would have looked like in days gone by, black and white photos can magic you back to that point in time, easy as pie. Once you have those pictures in your head, then your run takes on a new dimension, as the young person that took that photo, is now probably collecting their pension.

I wouldn’t normally run the same route twice but last weekends sun meant too much heat, there just wasn’t any fresh air, even though it was mainly coastal and only partly street. These 20 miles today mean vaseline on my toes, after all, you have to look after your feet. I’m running with Paul Coates and Rob Morgan, an entertaining combination, who’s company is hard to beat. Lee Rhodes also joins us for a few miles, we’ve only talked on twitter so it’s good to eventually meet.

The black and white photos show the atmosphere that the people must have felt, the station, cinema and pier now all long gone, theses are the blows the years have dealt. We maintain a steady pace along Lee On Solent shore, where later, the Park runners go full pelt. The cafes are opening, and wait, is that the aroma of cooked breakfast that I just smelt ?

The park run starts where the station would have been and what now is the car park near by, was where the tower cinema and pier, would of been seen. Ros Clarke kindly takes our photo as she waits to marshals, she’s keen, so who will win the park run, someone that’s fast and lean !!

The people in the photos do have largely the same view of the Isle of White, even if they don’t have a gps watch and a mobile phone, it is still quite a sight. They can’t google the weather or wear compression socks as we might, and I’m sure their tops wouldn’t have been florescent but just simply white. We see Nikki Yeo who’s also out on a long run too, she mentioned it on twitter the other night.

It’s starting to warm up as we reach half way, then we repeat our route from Lee to Stokes Bay. I can’t match the pace of Paul and Rob try as I may, but their encouragement spurs me on, it’s been that kind of day. Good company over a long distance run costs nothing but helps so much that I’d probably even pay.

We all finish together, 3.13 for me, 21 miles for Rob & Paul so a job well done, thanks for reading what goes through my mind on a long distance run, 20 sapping miles, but lots of fun.

Late 1920’s Lee On Solent railway station where the Park run starts and our photo from Ros.

The plan for today was a sub 9 minute 20 miler, however, I’ve been on holiday, I set off too fast and it was very hot. There you are, all my excuses out of the way 🙂 I managed 15.5 miles in the end and it reminded me that you have to run to the conditions, you can’t just take your watch as the only guide. A timely lesson with 5 weeks to my marathon.

Robert Morgan, Paul Coates and Mark Greenfield joined me for a 7.30am start on a calm and hot morning. The temperature was already 15 degrees at this early hour and the cooling sea breeze was no where to be seen as we set off. Mark had already run to our Hill Head location and was sweating like a good’un so we knew what was in store for us. Paul was slightly late so he was the brunt of the initial banter as we ran along the coast.

The tranquil sea and early morning silence were only interrupted by the occasional seagull’s cry and the views to the Isle of White were clear. The weather would suit Mark’s Mallorca Ironman training and it would be a test for the 3 different marathons that Paul, Rob and I are running.

I think it’s fair to say that the stereotype many people have of us runners is that we are quite serious, today’s group couldn’t be further from that if they tried. We did have a laugh as the miles passed by, after all, when you are out for two or three hours with friends that’s what you would normally do. Lee on Solent passed by quite quickly, too quickly really and we were heading for Stokes Bay and the 5 mile mark. The shingle at our turning point was enjoyed by us all !!

I embarrassed myself a treat as we passed a lady and her partner who was wearing a pink top. A combination of sweat and sun cream in my eyes meant I was squinting and all I saw was the lady and the pink top, “Morning ladies” I said and then as my eye came into focus I realised the partner was a man and he also had a beard … Woops “Apologies” !! Needless to say I had a number of comments thrown at me from the lads for that 🙂

The return leg back to our car park base became increasingly harder for me and as I reached the 10 mile point Mark had carried on home and I told Paul and Rob to press on. I sat in the shade and gathered my thoughts, ok I hadn’t run for 11 days but I had made the mistake of running to my expectations and not listening to what my legs were telling me. If my previous marathons have taught me anything it’s never to give up. I chose landmarks ahead of me as markers and was thankful I now had my cap on. One other note was the number of cheerful Gosport runners out today, #community, good running 🙂

I’d averaged 9 & 1/4 minute miles for the 10 and in the end averaged 9 & 3/4’s for 15.5 miles. I was pleased to have motivated myself and even more pleased when I saw Paul and Rob returning from the full 20 miles, I’m sure they had motivated each other. With litres of sports drinks consumed it had been quite a testing day and as I got back in the car it read 23 degrees !! Mark’s earlier start and 18 or so miles looked to have been the best option but good work lads & cheers for the company………… P.S. I ran 4.5 miles late Sunday afternoon to make up the 20 🙂

 

So, I’ve been down to Devon for a week and after sitting at the top of my favourite hill I’ve been reflecting on what they mean to me. As the acclaimed singer/songwriter Miley Cyrus once wrote “Ain’t about what’s waiting on the other side, it’s the climb”.

Life in many ways can be compared to running hills, a daunting prospect and an uphill battle, but, equally a sense of achievement once you have reached your own personal summit. On any other day I’d be too busy pushing myself to limit any lost time on the way up and then concentrating on my foot placement for as quick a descent as possible going down. However, when you’re sitting there with the warm breeze blowing and the world passing by below then there’s time to reflect on what a hill represents.

Just by their very size and the fact that they dominate the skyline, hills have a presence, they make a statement, you can almost hear them say, “We were here first and we aren’t moving, scale us if you can, or take the longer route around us” !! But, at the same time hills can be tamed and taught a lesson, so my reply is …. “I will shorten my stride and step by step I will reach the top”.

Run if you can, walk if you have to, the secret is just to keep moving and before you know it, even if it takes a while, you will have met the challenge that you’ve just set yourself. The sense of pride, the rush of adrenaline and the knowledge that you have tried and succeeded are all channelled into one simple reaction, a great big smile 🙂 Once you are armed with the knowledge that hills are no longer your enemies, then they can become your friends, and there’s no stopping you from that point onwards. The effects on your legs and your breathing are simply your “inner hill spirit” coming out.

I’ve noticed the light and the sun are strangely different at the top of a hill, especially at sunrise and sunset so in order to experience hills at their best, either go early or late to capture that spirit and make them your friends, while feeling on top of the world.

The photos in this blog are from Cobben Hill near Barnstaple which is 629 feet above sea level and gives you views or Exmoor, Dartmoor and the North Devon coast. Go and find your hill 🙂

I decided to mix up my marathon training with some speed work last night. The perfect opportunity for this was Absolute Running’s Gosport 5K Summer series. Absolute Running (AR from now on) are a driving force in running and triathlons locally, with a shop in Gosport and numerous initiatives all based around community involvement. This might sound like an advert for them but AR’s Nick Carter and his enthusiasm have made a big impact. While warming up you could see lots of local club vests and it was good to see Mike Bell from Stubbington Green runners, who I haven’t seen for a while.

    

The 5K course has plenty of parking, the Bayside Cabin Café for registration, food and drink before and after, as well as sea views and it’s completely flat. I met Nikki Yeo beforehand who was returning from holiday (tanned) and as we set off AR’s Nick was leading the way on his bike.

The light rain was actually quite refreshing after the recent heat as we ran along Stokes Bay promenade. The two loops around the field, just back from the coast, meant the leading runner overtook me but then again it does mean every one sees each other more, rather than the “whippets” disappearing into the distance and the “steady” runners loose touch. The marshalling was very good and all of them were encouraging.

Time wise I dug in for the final few hundred metres for 23.14 which I was happy with, as I couldn’t have done much more. The race had certainly given my lungs a good work out. We had a handful of runners from the club so well done to Paul, Lee, Mark, Nikki and Joy with a special mention to Liz Farquharson who won her age category. The café was doing a good trade when I set off on my 2nd 5K which I did in 25.59 so as to help my endurance. I am trying more speed work than I would normally in my marathon training and it is definitely helping. All in all a friendly 5K with everything you need and a great work out 🙂 Thanks to AR’s Nick & the marshals.

 

meant

The thinking behind today’s run was to log a solid 16 miles towards my flat marathon goal and to support Mike Harper, a long standing friend of mine, on his 150th Park Run. The starting point of Lee on Solent was an easy choice due to the Park Run starting and finishing there. The plan was to set off around 6.50am and be back for 9.10am to cheer in Mike and all the other Fareham Crusaders.

Rob Morgan joined me again this week and we were met with the Solent looking like it was a boating lake. We were heading for Hill Head and it’s attractive shoreline, with beach huts and views across the Solent. Sights such as a huge cargo vessel on the horizon, that gradually got bigger as it made it’s way towards us and Southampton docks, are one of the many distractions that a coastal run gives you, as the miles tick by.

The temperature was rising even at this stage and as we retraced our steps back towards Lee On Solent the sun was already shimmering off the sea. So 5.5 miles done and were on course for supporting our fellow club mates. Stokes Bay was our next port of call and once again the world was still largely asleep as we ran through.

The circular curve of Stokes Bay leads to Gilkicker Fort that looks out towards the channel and in Victorian times would have been as a deterrent to any invading French vessels, today it was just us and we posed no treat 🙂 The sea water was noticeably clear and I can see why our Triathlon friends use this area to sea swim. In no time we were approaching the fort, which also meant crossing a golf course “carefully”, “four” !!! Time was getting on so we decided to slightly shorten our miles and in the end it was 14.5 as we returned to the Park Run. This decision was well founded as we could see the leaders as we approached.

We shouted encouragement to numerous club mate friends with the biggest smile coming from Ladies Club captain Louise Riches. Mike Harper was in full flow and by the time he approached us, at the end, he certainly looked inspired from all the well wishers, even if he appears to have lost his right hand !! I took a Team photo of Stubbington Green and our Crusader runners, both who he has run for. Well done all, it was hot today.

Rob and myself finished off our 16 miles with a descent flurry, after the spectating rest, and all in all a 9 minute average pace for the total distance still keeps me on track for a sub 4 marathon and Rob’s Bournemouth marathon, will be quicker again I suspect. So, a really good “running” morning which was capped off when I hear later that my friend Alison had completed her first Park Run. They really are opening up people to running, “Welcome to my world Alison” 🙂

The video is from the official marathon site and shows the route from the half way turnaround.

Today’s run was all about building towards, hopefully, a sub 4 hour Barnstaple marathon on September 27th. Fellow Fareham Crusader Rob Morgan joined me today as he is training for the Bournemouth marathon. We set off from Farlington marshes and ran to virtually the turnaround point, at the bottom of the Hayling Billy line. Having run both the Portsmouth and Barnstaple races before I know they are quite similar, in that they use coastal paths and disused railway lines.

The sun was already out at 8am, when we set off, and the views across the harbour meant we could see roughly were we’d be running to, some 7 miles away. A target pace of somewhere between 8 minutes 45 seconds and 9 minutes was our aim. Generally I let the off road terrain dictate the pace but today was virtually all flat, however, there were some rough/technical sections to keep our minds alert.

The track initially runs parallel with the motorway but you are soon on the coastal path with great views of the marshes. The section along the coastal defences needed some care as to placing your feet but we were soon approaching the Hayling Bridge. One of the reasons the railway line closed in 1963 was due to the upkeep of the railway bridge (see above). We briefly stopped at the Hayling Island information sign and then pressed on. The track was compact and easy to run on.

The return leg was quite warm and the shingle around 10 miles added another twist. One noticeable point was that we saw 5 ladies running on their own at different stages of our 14 miles … “Girlpower” and great to see. We maintained our pace and finished at an average of 8-52 so that was spot on. Good to run with Rob and I’m sure we will run again.

   

With my Barnstaple marathon in 9 weeks time running further was today’s goal. A steady couple of tarmac miles had brought me to Titchfield village and it’s pretty narrow lanes, then onto Titchfield Haven, a local nature reserve, this would ultimately bring me to the coast. The video shows the Haven’s narrow footpath and its meandering canal . The overnight rain had left a number of puddles but wet socks and mud up the back of your legs never hurt anyone 🙂

The morning sunshine had brought a number of animals out, including some inquisitive cows who nodded their approval as I ran past. The path has a few tree lined sections that block out the sky as if you were running down a green tunnel and the canal frequently changes colour between clear, dirty brown and a pea soup green. In no time the coast was in view and after a quick to chat with a lady from Gosport Road runners I was climbing up the narrow path that takes you along the coastal path.

There were an abundance of puddles along the cliff top as well as lots of people out taking in the fresh coastal air. It’s great to see runners, cyclists, walkers, horse riders and family’s enjoying our local area instead of being at home. The Solent waters were busy with all manner of vessels and the large fields hay bails were staked up high almost like yellow towers dotted along the landscape. These are the kind of sights I enjoy will running off road.

I’d reached my 6 mile mark so it was time to turn around and choose my return leg. The nature reserves puddles were nothing compared to the coastal path ones so I quite simply ran through them all not even trying to skirt around them 🙂 Heading back towards the end of the path I realised my late start meant it was time to press on so I chose the roads of Hill Head to return on.

The line of beach huts after Hill Head sailing club always interest me to see who is using them and what they have done to personalise them. Once through Stubbington village that just left 2.5 miles of pavement and I was pleased to average 8 minutes 52 seconds for the 11.5 miles with a sub 4 hour marathon in mind. A pleasant mornings run with plenty to take in along the way.

A lovely sunny morning by the sea was the perfect venue for Lee on Solent’s 3rd Parkrun and the first of today’s two runs. With the Solent waters lapping on the shoreline and a clear view of the Isle of Wight it’s an impressive location for a run.  The sun was quite hot today but the glow I came away with was that of sharing my passion for running with new and old friends.

On arriving I could see Auz Grey (Gosport Runners) in his florescent bib, the team that he is part of put on a great event and they should be very proud of what they have achieved. I’ve only recently got to know Auz and today’s event was a far cry from the South Downs marathon we both ran last month. The next runner I spotted was Ros Clarke, she ran with our club a few years ago but then had an injury that stopped her running. We have chatted on twitter but it’s years since I’ve seen her, so it was great to catch up in person. As we were chatting Brian Penniall, from work, came up to us looking eager to run, so this was to be a new event for us all.

 9am and “we were off” LOS Park Run No. 3

I started far too quickly, eager not to be boxed in further up the course, but on reflection I probably didn’t need too 🙂 Due to this quick start Ben Strudwick from the Crusaders, who I didn’t know but I recognised from his facebook photo, overtook me with an “Alright Roger” so that was us introduced too. I saw quite a few familiar Crusader faces with the course being out and back twice and I shouted encouragement wherever possible. Lyndsey Howell was sadly sitting on a park bench but once we’d established she was ok I pressed on.

Crusader Sarah Moulding, was taking photos, so I owe her thanks for using some from today. With Brian overtaking me at half way he will have bragging rights at work on Monday, so well done Brian. My final surprise of the day was seeing Stubbington Green’s Simon Hearndean who had said hello while we were running, but had sunglasses on so I didn’t recognise him !! I first met Simon 20 years ago but he has spent a lot of that time in the navy so again it was great to shake his hand and say well done. Park runs are just that, a run and not necessarily a race, I think this is the route of their success judging by the variety of people all enjoying it.

All in all a very rewarding 5K that lasted 23 mins 37 secs, which was fine rather than “great”, but much more importantly an enjoyable coming together of the local running community. As I drove back  home reflecting that a sub 7 & 3/4 minute mile pace was ok the final twist was, that I had time to go out again, so 3/4 of an hour after I’d finished I set off heading for our local creek/golf course.

The 5 mile run was at an 8 & 3/4 minute pace so again, quite pleasing after my earlier efforts. So todays “irunoffroad” comprised of the coast, a creek and the outskirts of the golf course 🙂

 Today “hurt” but in a good way 🙂