The wonderful dexterity of Hannu Mikkola, makes me want to shake hands with the whole of Finland…but the nauseating bashfulness of early Diana, makes me want to set fire to commemorative tea towels

I wanted to get some track sessions going for myself and a few of the PLS lads. The plan was get down to Wavertree on Tuesday and run a few sessions for anyone who was interested. Because the Liverpool Harriers hire the track at Wavertree on Tuesday from 18:15 to 20:00, I didn’t want to step on anyone’s toes so emailed the Harriers to check out what was what. The Harriers very kindly let six of the Penny Lane lads jump in on their session which was 30 minutes of effort, comprising of 10 mins at 10k pace with 2 mins rest, 2 x 5 mins at 3k pace with 2 mins rest then 10 x 1 minute with 45 seconds rest.

Because we arrived kinda late, we missed the Harriers warm up and although we jogged around the track for roughly a mile, I took it easy for the opening 10 min interval, sticking to 90 second laps. I stepped it up 80 seconds for the next 5 min interval and hung on for a slightly slower 5 mins in the 3rd effort. For the 1 min efforts I tried to keep it at the same pace, getting between 300 and 350 metres. It was very tough but hugely enjoyable. I always knew the track sessions were essential to improve me and other lads so hopefully we’ll make it a regular outing. Dave Evans, the Harriers coach, was excellent and encouraged us to pop along anytime.

Wednesday I ran the furthest I have since the marathon, 10 miles at a 6:55 – felt tough in parts, probably because of the session at the track the previous day! Defo gonna start having some sports massages, probably after the first two xcountries.

Thursday I had another steady 4 miles in the day then went to club and ended up doing 11 miles (with a couple of stops) with a 20 minute tempo in between. I had another steady run Friday then tested my new adidas xc spikes at Clarks Gardens – just a two mile circuit of Sunday’s venue. I was surprised how hard it still was under foot – even the usually muddy sections weren’t too bad.

The Sunday Cross Country at Clarkes Garden got underway at 10:00am. This is the Penny Lane Striders home fixture and although we had a great turn out from PLS and all the other clubs. We’ve got a solid team of 10 or more runners that I’d expect to finish at least top 30 in these events and with half the Liverpool Running Club lads jumping ship the Liverpool Running Bugs, I felt we were in with a shout of winning this years event.

I felt confident of getting a top 10 finish but went far too quick for the 1st mile, 5:30 which wasn’t ideal! I wasn’t paying attention to my speed but was passed a mile in by Adair (Helsby) and Ian Palin (LRC) I know are quicker than me on x-c. I soon I settled into a group of with Marc Jacques (I knew he was struggling because he wasn’t talking all the way round!) Steve Nijs (LRB) and Neil Houghton (Spectrum) who I stayed with until the end. I was clinging on at around 3.5 miles but knew if I could stay with them until the end, I’d fancy my chances in a sprint. Then two lads passed me and the group from LRC and Spectrum – I knew a Graham Houghton from Spectrum was leading and I already had two LRC club in front but Liam Walsh from LRC had paced the run really well and left the group of four behind.

Neil Kelly was catching up to us on the finish and I tried to sprint passed the group with around 200 to go but they all sped up and I couldn’t maintain the sprint. I finished 14th in 29:55 (course is around 4.9 miles) with Neil just behind me - there was only around 8 seconds between 16th and 10th! Martin and James finished 3rd and 4th with Neil and myself 14th and 15th. Next home was Tim and Lee Steele in 38th and 39th and that’s were we suffered. No fault of the lads, Tim is still feeling the effects of the marathon and didn’t have spike on, Lee was running his first x-country! We have at least 3 lads who I’d expect to be near Neil and myself but disappointingly we ended up 4th team. Even more disappointing when I learnt our first four were better placed than all the team.

There’s always next week to make it up and with the winning team just 37 points in front of Penny Lane in 4th, it’s going to be close this year. We just need to make sure we’ve got 8 or more lads who can get into the top 30, Martin and James are top draw runners and are always going to be top 5. I fancy Neil and myself to be top 15 so if we can one more top 15 and another top 25, we’ll be right back in the mix.

Special thanks to all the Penny Lane lads and lasses who set the course up and provided the butties and tea at the end.

Training Week Breakdown

MONDAY 7 miles - warm up then 5 miles 6:39 warm down am - 5 miles steady pm 12
TUESDAY 4 miles easy am - 7 miles pm - session 1 miles warm up then 10 mins at 10k pace 5 mins at 3k twice then 10 x 1 min at better than 3k pace 11
WEDNESDAY 10 miles 6:55 average 10
THURSDAY 4 miles easy am - 11 miles pm with 20 mins of 6 m/mile pace 15
FRIDAY 4 miles easy am
SATURDAY 2 miles easy - testing new spikes x-c 2
SUNDAY Cross Country with warm up/down 8

Total 62