Ribble Valley 10k

Ribble Valley 10k – 30th Dec ‘12

This race always attracts the best from near and far for this ‘closed road and undulating’ 10k race. It is always great to see Katie Hewison back in the North West in the red of Horwich and an excellent run in just over 34 minutes to give her second place just 13 seconds behind the winner Alyson Dixon of Chester le Street AC. Our other lady in the race was Debbie Campbell who was 23rd in the lady’s race and 276th overall in 40.33.

The men’s race had 21 runners under 31 minutes, that’s quality, with first home was David Bishop of Bristol & West AC in 30.02, Matthew Bowser from Lincoln Wellington AC was second in 30.06 and Andrew Wiles from New Marske Harriers third in 30.10. Horwich runners completing the course were Richard Howarth 102nd in 35.23, Ian Hamer 261st in 39.45 with Bobby Kasabov 265th in 40.13.

With 1078 runners in the race battling for some excellent prize money rewards it’s easy to see why runners come from far and wide for this race. Thanks Blackburn Harriers.

Peter Ramsdale

Club Cross Country Champion

Club Cross Country Champion

This year the Club Cross Country Championship race will be the next Mid Lancs cross country at Hyndburn on 12th January 2013. The Club Champion, male, female and vets will be decided at this race and not the last race, allowing the awards to be assigned and trophies engraved in time for the presentation evening. Spread the word so that all who wish to contest the awards can plan to do so. The Overall Cross Country Champion will still be awarded to the runner with the most points from their best four races from the Mid Lancs series of six.

Peter Ramsdale.
XC Captain.

Cross Country Championships

Cross Country Championships

If anyone is interested in running in any of the Greater Manchester XC, Lancashire XC, the Northern’s or the Nationals then they need to contact Peter Ramsdale ASAP. The Greater Manchester XC is at Woodbank Park, Stockport on the 5th Jan – Senior Men race at 2.30 and Senior Women at 2pm. No entries on the day. Lancashire XC Championships are at Witton Park, Blackburn also on the 5th Jan but you can enter on the day. Birth place or place or residence determines whether which championship you are eligible for.
The Northern XC Championships are at Knowsley Safari Park on the 26th Jan and again entries must be made by 31st Dec. If you fancy the Nationals at Sunderland on the 23rd February firstly you must enter the Northern’s and again please contact Pete Ramsdale before 31st Dec.

Peter Ramsdale.
p.ramsdale@ntlworld.com

Hospital Run 2012

Hospital Run 2012

What an evening. Twenty four runners braved the elements to make the 2012 hospital run another memorable evening. This club tradition of a circular route from Horwich leisure centre to the junction of Chorley New Road and Chorley Old Road where the Bolton Royal hospital once stood and back to Horwich didn’t put off the runners on this miserable wet evening. The ’speedy’ boys and girls plus and the ‘steady’ Pete’s enjoyed an evening of banter and shared a drink afterwards. Many thanks again to Steve Jackson for his continuing enthusiasm for organising this event.

Happy Christmas to all our runners and readers.

Peter Ramsdale

Turkey Trot 5

Turkey Trot 5 mile Trail Race 16th Dec

This excellantly organised trail race attracted a field of 145 with three Harriers taking part, first home was Chris Ingram in 22nd place in 35.02 after a good run, next was Tony Hesketh his second race of the week end in 40th in 38.00 and first 0/60.Finally our only lady was Christina Wright 107th and 27th lady in 50.54. This is a very good low key race in beautiful surroundings.

Tony Hesketh

Red Rose XC Bolton

Red Rose XC Bolton

The final race in the 2012 Red Rose Cross Country League took place at Leverhulme Park on Saturday with quite a few red vests worn by juniors and seniors.

The under 11 boys had six runners contesting the first race of the day over a wet and heavy course. Lewis Wilkes completing his first Red Rose league finished in 6th place just 12 seconds behind second place. This was another quality performance by Lewis who has made an excellent start to his cross country experience. Thomas Massey was 12th in 7.25, Robert Seddon was 20th in 7.32 just ahead of Jack Morris in 22nd in 7.32. Lucas Milliken was 27th in 8.08 with Matthew Flatters 32nd in 8.19 and Jake Glendenning completed the turn out of red vest with a 39th place in 8.44. These performances placed Horwich in 3rd place on the day. In the Under 11 girls race Penny Townsend came 4th in 7.46 producing an excellent performance in the muddy course. Anna Walton was next home in 8.08 in 10th place.

In the under 13 boys race Daniel Rowe was our only representative and he battled around two laps in 13.22 to finish in 40th place. The under 15’s had the sole representative of Sam Knight who finished in 25th place in 23.46

The ladies race Suzanne Budgett ran really well to finish in 6th place and 1st vet 45 in 23/49 and Michelle Divine in her next cross country race after her successes in the Mid Lancs league finished in 16th place in 25.28

In the Vet 65/70 race we had the first team to finish with the mature quality of Paul Murray, John Parker and Pete Scott making up the team. Paul was 1st vet 70 in 28.05 with John second vet 70 in 28.49 with Pete third vet 65 in 29.54. John Parker wins the series too.

In the men’s race Dave Milliken was first home in 18th place in 39.38, new dad Bobby Kasabov did his first cross country race ever and ran well to be second counter in 79th place in 48.06 , ever green Tony Hesketh was 2nd vet 60 on the day in position 108 in 49.28. Mark Swindell was next home just behind Tony in 114 place in 49.53. The final trio of Pete Ramsdale, Michael Crook and Gordon Stone finished in 53.14, 54.08 and 59.00 respectively.

Over the series Dave Milliken finished 1st in his category, V45 with Tony Hesketh taking the V60 first prize. Suzanne Budgett was first V45 in the ladies categories. Presentation night 1st March 2013– Horwich RMI social club from 7.30pm.

Peter Ramsdale

HOSPITAL RUN

HOSPITAL RUN THURSDAY 20th DECEMBER 2012

The Hospital Run this year will take place on Thursday 20th December 2012 and consist of the normal 10.5 mile route.

For anyone unfamiliar with this traditional club training run it takes a route from Horwich Leisure Centre down to the Crown Hotel and along Chorley New Road to the junction with Chorley Old Road in Bolton, where the former Royal Bolton Hospital used to stand (approx. 5.9 miles). Hence the title Hospital Run. The run to this point is at a very, very steady pace. From here the run starts in earnest and is done at near to race pace along Chorley Old Road to finish back at the Leisure Centre (approx. 4.6 miles).

This year there will be four groups starting from the Leisure Centre, at 7.00 p.m. for the slowest group and then at 5 minute intervals with the fastest group setting off at 7.15 p.m. This is to ensure that all runners arrive at the Hospital at about the same time. Only when all runners have assembled at the Hospital will the run for home begin.

Please assemble in the foyer of the Leisure Centre.

Note: Lockers are available in the Leisure Centre, as are showers for a small fee.

ALL CLUB MEMBERS WITH GUESTS ARE WELCOME

PLEASE TELL AS MANY MEMBERS AS POSSIBLE THE DATE OF THIS YEARS RUN

FOR SAFETY REASONS PLEASE WEAR A RUN-A-BRITE OR BRIGHT COLOURED TOP.

PLEASE NOTE THAT A DRINK AND ENJOYABLE SOCIAL CHAT IS TO BE HAD IN THE BRIDGE PUBLIC HOUSE OPPOSITE THE LEISURE CENTRE AFTERWARDS.

Questions please email ste-jackson@supanet.com or telephone 01942706506 or 07747838772

 

Steve Jackson

Kendal XC 8.12.12

Kendal XC 8.12.12.

A great turn out of Harriers for the journey to Kendal, helped us gain some much needed points in the Mid Lancs League. Strong performances by Suzanne Budgett in 12th and 1st V45 (26.35), Michelle Devine (28.49) and Christa Whatmough (36.22) helped our ladies team to a top half finish.

In the mens race it was a case of the dirty dozen, with an impressive 12 runners completing the 4 lap course. Fresh from their International efforts were Martyn Bell 8th and 2nd V40 (33.42), & Gareth Booth (37.29). Dave Jackson (39.58), Doug Fleming (40.43), Billy Martin (41.08) & Gary Chadderton (42.53) helped our A team to 8th position.

The B Team was made up of Mark Swindell (45.05), Petes Ramsdale (47.38) & Bland (48.50), John Parker (50.36) just edging past Gordon Stone (50.55) & making a welcome return from injury was Mark Birbeck (54.30)

Marshals Needed Saturday – Bolton XC Leverhulme Park

Marshals Needed Saturday – Bolton XC Leverhulme Park

Its our turn to help out with the marshaling at Bolton on Saturday and if anyone can offer a small time to help out that would be excellent. Training will be supplied along with bibs and chocolate bars. Needed from 12.15pm for an hour (rota allows you to do half an hour or less if two or more come forward). Hopefully the seniors running on Saturday will give me a short time to support the juniors.

Thanks
Peter Ramsdale.
p.ramsdale@ntlworld.com

Fell Running Coaching

The FRA are holding an introduction to Fell Running Coaching on Jan 16th at Giggleswick School Yorkshire (aprox 1 hr form horwich)
This is for all runners interested in coaching and they are trying to encourage more ladies into coaching.

Both the FRA and the club will support anyone interested for further details contact Steve Pearson 07732 210 013

Martyn Bell – Training w/c 3rd

Martyn Bell – Training w/c 3rd December
4th of 4 week cycle.

Monday 3rd

Complete rest day

Tuesday 4th

Complete rest day

Wednesday 5th

1pm: Functional Threshold Test (best pace for 1 hour)

Current pace: 5m 25 min/mi

I can work my zones out from this and retest in 4 weeks time to check for progression.

Thursday 6th

Pm: easy 4 miles recovery run on the treadmill – average pace 7m 30 min /mi

Friday 7th

Pm: 6 miles easy run – included a 2 /1 /1 minute burst (4m 45 pace) to get the system rebooted for tomorrows race

Saturday 8th

44 today !

Am: no warm up run – lazy and should have got out for my normal 4-5 mile run with some strides especially on a “recovery week” !

Race: Mid Lancs XC – Kendal

Got a good warm up with some strides and got into my stride well on the first lap of 4. Ran conservatively and with my main goal to keep my pacing consistent which was achieved. Finished the race knowing I could have kept another 1-2 laps going so getting stronger but lacking speed but that will come around March when I need it for some key races.

Sunday 9th

Complete rest day – slightly hung over and just felt the need for a rest so did.

Total for week: miles – 28.63
Total Training Time: 3hrs: 18mins: 10 secs
Total week TSS points: 308 Target vs 239 achieved !

Comments

I have mapped out my races for the next 12 months and they focus around the major vets championships – its quite motivating to have the races in the diary and to see how the shape of the next 12 months looks like.

I have also changed my 4 week training cycle to a 3 week cycle to see how that works out as I have quite a long build up period and want to take my time. I like the idea of working very hard for 2 weeks and then having a recovery week to get fully rested and recharged.

Got some base line data and can currently hold in 5m 25 min /mi shape for 1 hour – I have lost some fitness in the last 4 weeks so encouraging to start with some decent pace as I start my training tomorrow. I am running very fresh at the moment so looking forward to the Lancashire Vets Xc champs on January 5th in 4 weeks time where I will expect a good performance.

Martyn Bell – Training w/c 26th


Martyn Bell – Training w/c 26th November
3rd of 4 week cycle.

Monday 26th

7am: In work early as pressing at work with a tender

1.20 pm: 5 miles @ 7 min miling (64 foc) – nice easy recovery run to get legs going for the week

Tuesday 27th

7am: Rest – again in work early as pressing deadline at work

12.50 pm: 5 miles @ 6m 57 avg miling (72 foc) – as yesterday – just mentally needing a slight recovery and looking forward to a harder longer run tomorrow.

* kids gone to bed and worked 8pm till 2am on a tender. Didn’t sleep that well !

Wednesday 28th

Am: Rest – up at 5am (3 hours crap sleep) doing some work on my laptop ( tender deadline) before kids got up and did the school run today – feel very tired. Working at home so made myself get some fresh air and wanted to hit my planned long run as next Sunday morning may not get that opportunity with going out with the lads

12pm: 14 miles completed @ 6m 15 pace (average) – 696 foc – surprisingly felt very good and positive. Couldn’t believe it !

Thursday 29th

7am: 6.26 miles (490 foc) – nice easy recovery run but ran a middle mile in “5m 06 secs” to keep the “memory” cells ticking over and ended with 4 x 1 00m strides. Cold outside ! Shattered.

12.20Pm: 5.20 miles recovery run @ 8 min miling – felt tired so happy to ease up. Shattered.

Rubbish sleep – my son up again in the night with nightmares so whole house up !

Friday 30th

7Am: could easily of not gone out but did (had my kit all downstairs ready) and ran 6 miles at 7m 44 miling (average) – 408 foc – felt like an old man !

1.20pm: 3 Mile test @ 7 min miling — completed deadline at work so managed to get a lunchtime run and ran on the treadmill to test my heart rate at 7 min/miling – ran 5 miles in total @ 7m 30 miling (average) – will retest this in 4 weeks to look for some reduction in my heart rate – wasted test as tired from poor sleep / work.

Saturday 1st Dec

7am: 7.5 miles (551 foc) @ bang on 7 min miling – tough conditions outside with ice and cold. Felt drained !

6.45Pm: Lynne back from work and within 30 secs was out running – now or never !
No warmup and straight into a planned 3 mile Threshold pace – ran 5m 25 miling (average) – felt fantastic but tense as very icy + cold outside. Clocked 6.21 miles in total (442 foc) @ 6 m 43 miling overall average pace – really felt superb on this run….

Sunday 2nd

8.20 am: Long run – stayed over night at Dave Jacksons (also with Gareth Booth snoring in next room) – didn’t sleep that well as went to bed on a belly full of curry + beer as some of the Horwich lads had got together last night for a catch up……

Myself, Ali + Gareth set off for our 15 miler (590 foc) and very cold indeed – kept a fairly uneven pace for first 5-6 miles before settling down through 10 miles in 68 mins and last 4 miles at sub 6 min miling (5m 43 last mile) – Ali running strong and fantastic to see him running strong despite lots of time out in the last 12 months and having a tough week at home with Karens Op !

Average pace – 6m 42 miling. Felt great and now confident I can do this distance as its been something I’ve neglected my long runs in the past

PM: rested

Total for week: 74.92 miles (3380 foc)
Total Training Time: 8hrs: 44 mins: 32 secs
Total week TSS points: 621

Comments

A good steady 3 weeks done and next week is week 4 of 4 in my cycle – so that’s means a “recovery” week and my target will be based on achieving 50% of TSS points for last 3 weeks average – 600+ 603+ 621 = 1824 divide by 3 = 608 and divide by 2 = 304

Objectives for the week – to retest my Functional Threshold pace (pace I can hold for 1 hour) and will dictate my training paces for the next training cycle and hopefully I will compete in the Mid lancs XC at Kendal next Saturday ( I will be 44 years old on 8th Dec !) subject to getting babysitters.

Looking forward to a reduced workload and need to be really recovered to handle the intensity to progress my fitness rather than just maintain fitness !