Gwent League Bridgend

A fantastic day for the teams from Wells City Harriers at sunday's Gwent League in Bridgend. On a glorious day in south wales the senior celebrated their Div 1 debut by tying for spot. Led home by the clubs most recent international, supervet Jon James in 7th place, the team scored consistently. Eliot Haimes returned from pneumonia to take 13th and I got round one place behind in 14th. While my run was hardly setting the turf alight at least I was able to move fairly freely and enjoyed being in a race again. Behind us captain Gilling produced a storming last hundred meters to hold off several runners in a bunch sprint.

Earlier in the day the U15 girls had packed 3 scorers in the first 10 to dominate their age group. And with English Schools Cross Country Champ to come back into the team they should put up a good showing at this weekends road relays.

Speaking of which, Sutton Park will come a bit too soon for me. While I survived Sunday I have been pretty stiff the last couple of days and I just need to be sensible. On Sunday I was able to run a solid tempo though I still can't fully stride out but that is coming and hopefully I will be ready for the XC relays in a months time.

Full Results

The magic of group training

One of the great things about the holidays down here in the west is that people 'come home' for christmas which means a good sized training group and competitive local races. Its a complete contrast to when I lived in London when a mass exodus made training a pretty lonely experience at times.

So last tuesday we were on the track for the first time in a while (too icy and dangerous on the grass). During the winter we would normally do about one week in four on the track, the rest of the time we use a variety of grass circuits for our tuesday club workouts at Wells. This helps us avoid clock watching and trying to race the sessions which is always a danger on the track.

And we had a great evening. There were 8 of us running between 12 and 20 reps of 400m with just a 100m 'float' recovery. Its ages since i've run in a group that size on the track - I probably have to go back as far as a BMC 5000m race at Solihull in summer 2007 for the last time. The beauty of the group is several. Its warmer for a start on freezing winter night ! But seriously, getting to share the pacemaking duties means that you only have to lead a few reps when you can be totally focused on the pace. For the other reps you can sit in and concentrate on keeping relaxed - and the key to racing really fast is to be able to run relaxed at speed. And you also get the experience of running in close proximity to other runners, a skill which seems to be sadly lacking in many races these days.

Of course many runners want to do their own session and hate the thought of compromise to fit in with others and the reality is that at this time of year being flexible with your workout isn't really a compromise at all. The benefits far outweigh any perceived loss. For me on tuesday it was simply a case of running an extra four reps when the main group was done. You have got recovery, rep length and number of reps to play around with if you keep the speed the same as the rest of your group - thats plenty of scope for creativity !

Scorching times at Victory 5 Miles Road Race

Left: eyeballs out at the finish. Photo courtesy of Sussex Sports Photography. Buy your race photo

While most of the post race talk was of a mishap at the start which meant we ran about 65 metres short of the full 5 miles there was much applaud at this year's Victory 5.

Near perfect conditions, a flat course and a competitive entry list meant that up front there was some hard racing and very fast running and my 23.56 was good enough only for 6th place. By the time we had completed a second lap of the running track instead of the outside cycle track a lead group of 5 had formed with aussie Russel Dessaix-Chin leading the way along with Mark Warmby, my Wells team mate Ben Tickner, Neil Gamester and Mark Draper. Hanging on to them were perennial fast starters Will Levett and Hassan Raidi.

A few meters back I was running with Ben Whitby and Phil Tulba in what could charitably be labelled the 'experienced' group. Before 2 miles we had swept up Will and Hassan while the leaders were starting to fragment. A tricky section through the IBM grounds slowed us a little as the we trod carefully on the icy paths which had yet to thaw out in the winter shadows. Back in the sun by 3 miles Ben and me were clear of our group and in pursuit of Mark Draper who was off the back of the leaders and coming back to us. In the final mile Ben had a change of gear which I was unable to match. But keeping going at a good pace I was able to get past Mark with about 600m to go and take 6th place.

Although the short course may have taken the shine off things for those who were after a PB consider that this was an event where you could enter online, by post or on the day up to the last minute. There are plenty of changing facilities at the HQ at Mountbatten Stadium. And with a slick results operation positions and times are posted on the wall by the time you get back from your warm down. For the speedier runners presentations are efficient and the organisers appreciate the value of an old fashioned 'brown envelope' rather than rubbish trophies ! And all this for under a tenner. If other races got as much right as this event I think most of us would be happy runners.

I was pleased with my run and clearly my fitness has moved on a long way since my last couple of modest cross country races. More on my latest training block to follow in the week ....

Men's Results
1 R Dessaix-Chin (Belgrave) 22:54
2 M Warmby (NEB)23:04
3 B Tickner (Wells City) 23:17
4 N Gamester (Shaftesbury Barnet) 23:18
5 B Whitby (Windsor SE&H) 23:49
6 A Marriott (Wells City) 23:56

Full Results from Portsmouth AC
Race photos by Sussex Sport Photography

Back to basics, Gwent Cross Country League

It was a battle of the generations in the Senior Men's race as Rob Whalley and myself lined up against Tom Russell and Josh Lilley in the second Gwent League of the winter at Bath University. With the likes of James Thie also toeing the line it was a tasty looking line up and the strong winds and driving rain added an extra tactical dimensional to the race.

For me this was an opportunity to build on last weeks relays over a distance which suits me better than a 5k burn up. Again I was undone by a lack of pace as Tom and Rob scampered off in the first half mile and I just couldn't keep up. The race quickly settled down and a group formed behind me into the wind. I couldn't really complain as in days gone by I remember sitting behind the more experienced guys letting them do the work. By the 2nd lap it was time for an experiment (thats what the races are for after all) so I put in a fast burst of about 400m into the wind which only Josh could follow so we were down to a battle for 3rd/4th with Tom and Rob still up the course and battling it out for the win.

Pleasingly I was able to run the 3 big laps progressively quicker with splits of 8.58, 8:57 and 8.52 to finally get away from Josh with a mile or so to go. A game of cat and mouse at the front ended with Tom Russell coming out on top.

Encouragingly for the sport there was a large turnout with teams from across south wales and the west country making the trip to Bath. With colourful team tents pitched across the muddy fields the scene was reminicent of a medieval army encampment with bodies strewn about after each of the races !

Full Results to follow

National Cross Country Relays

As we all know from Beijing getting the baton round is the primary requirement. Or in the case of a 4 man cross relay having 4 men ! Looking to build on last years tantalising 5th place when we finished just a couple of seconds outside the medals my Wells City Harriers team were quietly optimistic in the build up to this years race. Frank Tickner was returning to fitness after a stress fracture, big brother Ben was in good early season form and Andy Hennessy and myself had miles in the bank from our autumn marathon exploits. So far so good then the jinx struck as Andy's marathon caught up with him and a dose of achilles tendinitis left him on the treatment table and out of action. And with an injury list to our reserves that would have had 'big Phil' tearing his hair out we had to take the start line with just three runners.

And what a day we had. Ben powered round the first leg to put us right in the thick of the action in 3rd place. My job had always been damage limitation and despite having Andi Jones and Dave Norman breeze past me early on I was able to hand over in 5th. Blowing away the cobwebs Frank was clearly not at his best but was still good enough to take us into the lead and cause the commentators to reach for the stat book in search of previous Wells medal winning exploits. Of which there were none of course. A statistic which will have to remain for another year alas. At least the three of us had a good run out to get our cross country seasons underway. The conditions were a bit wetter than previous years and my Shay XCs did a great job. I'm going to enjoy a winter wearing these.

I'm a big fan of the country. Its great for getting used to frequent changes in rythmn and challenges the muscles in a way that road and track can't do. Looking back the mud was where I had my early successes, from winning my first race as a 9 year old through to my breakthrough race in the 1994 British Universities Championships. And this year the 'National' will be back at its spiritual home at Parliament Hill Fields and even in the slightly emasculated 12k form its still a race to send a shiver down the spine. I plan on being there ! But first up is the Gwent League at Bath this weekend and a return to man to man combat after the relay season. Can't wait.

Torbay Half Marathon: England 2 - 0 Kenya

When was the last time english runners took the first two places in a road race with kenyan starters ?

On a blustery morning on the English 'Riviera' Toby Lambert and myself got the job done over my friend Zac Kihara and former Istanbul Marathon winner Joseph Mbithi in the Torbay Half Marathon. Its fair to say that having just got to the UK on friday Zac and Joseph were not in the best racing condition, not that you would have guessed it from their standard surging tactics in the opening miles. I was struggling very early in the race. No bounce in my stride and hammies like drainpipes after last weeks track 10,000m so I settled in for the long haul, hoping the hills and wind would reward a more conservative effort.

Up front Toby and Zac quickly dropped Joseph and started to build a solid lead. I had caught Joseph by 4 miles and we ran side by side until the hills at the start of the second lap when I put my foot down at the 8 mile mark and opened a gap. Coming off the top of the hill I could see that Toby had dropped Zac and the marathoners mindset kicked in of slowly reeling in the man in front. At the final turn in Torquay I sensed Zac struggling and one more effort enabled me to pass him just after 11 miles and maintaining the pace up the last hill ensured there was no way back for him.

While the times were nothing special, today was all about racing and using the course and conditions to the maximum. Not long ago I would have come into a race like this with african runners and been running for 3rd place but now having trained in Kenya and got used to how africans race I know what strategies I can use to make the most of any weaknesses.

Results
1. Toby Lambert 67:21
2. Adrian Marriott 68:30
3. Zac Kihara 69:xx

Full Results

In the news:
Herald Express
Race Video

National Road Relays

Saturday saw the annual 12 stage road relays take place in Birmingham's Sutton Park. A fixture on the endurance calendar for many years this event has been graced by the greats of British distance running. Its easy to imagine how it must have been in its heyday with all star teams from Bristol, Gateshead, Coventry Godiva and the like doing battle round the undulating but spectacular course.

For our Wells team we were looking to build on last years 18th place and were able to count on a few returning runners to boost our challenge. With Eddie Richards, Frank Tickner and Pete Grist back in the line up and Eliot Haimes making his 12 stage debut for Wells we were able to get round some 5 minutes quicker than last year and finish in 12th place, which was about as good we could hope for.

Up front Leeds retained their title to add to the National Cross Country and consolidate their spot as the top endurance club at the moment. Personally I had a solid run on the last long stage after a 3.5 hour wait to get into action. It was pretty windy by mid afternoon but my 27.01 clocking was my fastest round here and on tired legs was a satisfactory result. I can't wait to race again on fresh legs !

At risk of being labelled a heretic by the traditionalists I would have to say that this event feels like it is past its sell by date. Sure there are some great aspects to it. The course is a challenge and the alternating long and short stages make for variation and cater to the middle distance and long distance guys in each team. But the sad reality is that the face of endurance running has changed. Mass participation is the name of the game and the competitive club scene is much smaller now meaning that many clubs struggle to field a solid team. Realistically only a handful of clubs have a shot at a medal in this event. While its a nice day out and an opportunity to catch up with old friends there is precious little action for the 4 and a bit hours of running required for the 12 stage relays.

Without being bold I fear that the 12 stage will die a slow death as fewer teams can compete each year. The good news is that the shorter version, the 6 stage, held in the autumn is a far more competitive event and the Saucony Cross Country Relays at Mansfield are a real racing festival with the participation of the kids teams as well. Both events thrive. So here's an idea to revitalise things. Turn the 12 stage into mixed men/women relay. Or to be really radical, add the short/long formula into the 6 stage and drop the 12 stage altogether while moving the cross relays to be an early April post World Cross season finale.

1 Leeds City AC 4:09:40
2 Notts AC 4:11:01
3 Belgrave Harriers 4:11:58

12 Wells City Harriers 4:23:34
Eliot Haimes (24) 27:50
Jack Bancroft (28) 16:25
Ben Tickner (19) 26:47
Frank Tickner (11) 13:55
Andy Hennessy (9) 27:38
Jon Gilling (14) 16:23
Pete Grist (14) 28:59
Rob Parfit (15) 16:47
Alan Jones (15) 30:05
Eddie Richards (15) 15:59
Adrian Marriott (13) 27:01
Jon James (12) 15:45

Full Results

Reflections on London

All too often sports events fail to live up to the hype but this year the Flora London Marathon really delivered. The quality at the front is hard to put into words. With a group of 9 going through halfway on world record pace and then slugging it out for podium positions in the closing miles this really was one of the best marathons i've seen. The first three all ran 2.05 and 3rd-5th ran the fastest times ever for that position. Not many people would have believed that you could run 2.06.17 and only finish 5th ! And all that in the face of wind and rain and in the closing miles which undoubtedly slowed proceeedings.

My clubmates had a good day with Al Jones and Tim Hawkins both going sub 2.40 for the first time with 2.38 and 2.39 respectively and a combined improvement of nearly 15 minutes which just goes to show what you can do with thorough preparation. Jon Gilling was just outside his PB with 2.43 and I'm sure that Tim and Al's runs will have convinced him that he can be in the 2.30s next time out. And Paul Rose also ran a sub 2.45 to book a championship start again for next year. Top of the ladies pile was Jenny Moore with another near miss at the 3 hour mark.

Best of the Brits was Dan Robinson who ran a PB and another well judged race while Tom Abyu committed himself to go with OQ pace but slowed in the second half. His third marathon in 6th months and some recent ill health making the task just too big. Toby Lambert ran his first sub 2.20 and while he will have been hoping for a bit faster I'm sure he will be relieved to finally get a good marathon under his belt. With only 4 guys under 2.20 this was hardly a vintage year for british mens marathoning. No doubt the armchair coaches will be having a raging debate on the internet message boards as to what needs to be done but if you look back 5 years at the long mid-distances its clear that we are now reaping what we sowed with a lost generation of distance runners.

The good news is that the young guys starting out seem to be making good progress. The team for the world cross this year contained plenty of guys just out of uni and they need to push on now and that will feed through into the marathon in future. There is definitely some good stuff going on in the US which we need to tap into with several of the World Cross Team being based there and just last week my Butler Uni based Wells team mate Andy Baker ran 13.55 for 5000m.

If I was an ambitious 22 year old and I hadn't got the speed to compete at the mile I would plan for the marathon right now with a view to a 2011 debut as a 25 year old. If its good enough for Hall, Ritz and Wanjiru ...

Results

Relays in the snow

Sunday morning greeted the entrants for the South of England 12 stage Road Relays with 6 inches of snow and a biting northerly wind. Not exactly what you would expect for a spring day. Whether it was the snow, proximity to the London Marathon or just another sign of declining numbers of serious runners only 36 teams managed to field a complete 12 man line up this year. At least our new tent left us well protected from the elements during a race that takes over 4 hours.

While Belgrave and AFD swopped the lead a couple of times before the Bels ran out comfortable winners the action behind was limited to say the least, with teams well spread out after the first few stages and only a few changes of place. My Wells City Harriers team put in our best performance at this event finishing in 7th place and with a few more big guns likely to be back in the team for the Nationals we will be hoping to improve on last years 18th place. For a couple of our guys this was their first experience of the relays since returning to the sport for the first time since school days and both Elliot Haimes and Matthew Lewis put in well paced runs to keep us in contention.

My 5th stage effort was another step forward after last weeks half marathon win with the second of the two 4.3k laps being about 15 secs quicker than the first to give me the equal 10th fastest time of the day.

It was a shame to see my Toronto team mate Neil Renault on the sidelines with a foot problem but he takes a mean photo judging by this effort !

Results:
1 Belgrave Harriers 4:00:01
2 Aldershot, Farnham & District 4:01:25
3 Woodford Green A.C. & Essex Ladies 4:04:23
7 Wells City Harriers 4:15:05

Fastest Long Legs:

1 Robert Russell Thames Valley Harriers 25:44

2 Dave Wardle Woodfrd Green A.C. & Essex Ladies 26:09

3 Ben Moreau Aldershot, Farnham & District 26:10

4 Adam Bowden Harrow A.C. 26:11

5 Simon Jones Belgrave Harriers 26:13

6 Neil Speaight Belgrave Harriers 26:14

7= Ben Lindsay Aldershot, Farnham & District 26:18

7= Stephen Hepples Newham & Essex Beagles 26:18

9 Simon Plummer Woodfrd Green A.C. & Essex Ladies 26:21

10= Adrian Marriott Wells City 26:42

10= Ewen Malloch Woodfrd Green A.C. & Essex Ladies 26:42