Thursday 30th December - Tough run!

Met Nick over at Cowpe a small village near Bacup.
After yesterdays long ish run we had planned a steady run out today.
However ... the run from Cowpe, the 'Whittle Pike fell race was an absolute killer!
The race route is below, 4.5 miles and 1450 ft of climbing! - This we did and added sections on for fun!

It has been a Championship route a couple of times in the past and is due to be again in 2011
Initially we followed the race route, all up hill and very steep!
At the top of the first climb, off the road to the gate at the top I was struggling!
The climbs were really steep!
And so the run went on.
A downhill section over rough ground and then a long drag up to the top of Whittle pike.
The first section here was steep but runnable.
Once onto of the first section the ground was full of tussocky grass - terrible to run on and what at first sight appeared to be the top was actually only 3/4 of the way up to reach the cross at the top.
This last section was tough, but, the view on top were great.

The cross is in memory of a flying officer and Scout Group founder who was lost on a flying mission in 1955. From here we followed the race route down to the bottom of the next climb that was really steep. Very tough. At the top we followed the route past Waugh's well, out to the far hill, up another climb to the trig.

We followed the route back to the junction of the Pennine bridleway, up the last climb, again tough, back to the top of the first climb, very slutchy here, down the first climb, thighs felt it here, along the road and home.

Really tough after nearly 2 hours running yesterday!
Watch says - 115 mins, Avg hr 147, Max hr 164, cals 1355

Wednesday 29th December - TreacherICE underfoot

Met Nick at around 10.30 am this morning and headed out towards Musberry heights and the valleys beyond. On the initial run in, past the reservoirs there were sways of thick ice that was pretty hairy.
As we ascended towards the tops of Musberry, the fog descended and visibility was cut to about 10 meters.
All the way around the ground was frozen and there was still plenty of lying snow that meant tough running conditions. If you weren't slipping and sliding on snow and ice you were twisting ankles on frozen ground!
The run to the chimney was ok, a little steady and we headed along the Rossendale way into the next valley.
A steady run took us along the Rossendale way to a swollen stream, rather than cross here we headed up wards. A tough very steep climb took us to the top of Musden head moor.

This was the hill we climbed to get to the top of the moor.
We followed the ridge around the valley that easier said than done due to thick snow that hid a number of streams a few feet underneath, that Nick found once or twice! - That was cold were a few of the words he muttered! Past Burnt hill we came to a track that took us towards Tor hill. The snow here was waste deep in places! At the top of the Tor, visibility was still very poor.
We took the route of the fell race off the hill - a steep descent! and on frozen ground pretty treacherous. At the path half way off the hill we exchanged pleasentries with a group of walkers and headed off the hill.
The next part, about 15 minutes was a steady up hill climb, this part of the run used to drag for me, but with better fitness it became almost enjoyable!
The top of the climb took us back to the chimney. We followed the path into the woods and headed out past the reservoir for a couple of last climbs. At the top of one we decided to come back in the future and do long hill reps to the top of the heights and back as there are a number of routes to chose here.

There are  anumber of routes to the top of the heights - hills in the background. These will be great for long hill reps!
The run back to the car was steady.
The watch says - 108 minutes, Avg HR 141, Max HR 162, cals 1209

Another run is planned for tomorrow afternoon, the Cowpe fell route, 4 miles and 1300 ft to start and then off into the wilderness for more fun.

Thursday 23rd December - 4 out of 4

The temperature hit a high of 0 degrees today, almost tropical compared to what it has been like.
Legs were a bit heavy today, so a gentle run out was the order of the day.
Ran at about 2.30pm, temperatures had dropped to -3, but little wind, so conditions were fine.
Didn't want to do too much climbing so played about around the Rossendale Way around the Grane road.
In places there had been a few walkers, so running in other peoples footprints helped with grip on the flatter sections of the run, but trying to run across hills was a killer, 3 steps forward and 2 back at times! Running straight uphill was fine, traversing a nightmare.
Having dropped off the Rosendale Way, had a bit of play following animal tracks to see where they took me - that tended to be off the beaten track!

Ran towards Calf Hey Reservoir that was now completely frozen over. ran around the res, then up again back onto the path half way up Musberry Heights. Turned right here and headed into the small wood, played around here for a bit, checking out trails and tracks to see where they took me.
Back towards the lower slopes of the fells. The running here was the best I've found over the last few days. Quite compact snow gave some grip.
Back towards the car park, over the road and headed for the copse of trees to the right, up through the trees and back out onto the Rossendale Way, more nightmare traversing across slopes and back home.
This was the last view of Musberry Heights before crossing Grane road for the last part of the run.

The watch says 60 mins, Avg HR 144, Max HR 157, Cals 680

Badminton for an hour to round things off nicely
1 hour lots of running, great fun.
Felt a bit tired at the end.

Watch says - 60 mins, Avg HR 131, Max HR159, cals 522

Wednesday 22nd December - Hatrick of runs

Another run today, that's 3 snowy runs on the trot!
Parked at Clough Head again, and ran on the reservoir side.
Lots of powdery snow with thick ice underneath.
Went through the gate opposite the car park and headed left.
The plan was to head for Hog Low Pike.
Made my way to part of the Rossendale Way, there was nothing around except sheep tracks.
Some of the small climbs here were tough due to the lack of grip.
Got to the first real climb in no more than steady pace, the climb itself was easy, felt great.
Stunning views of the valley from on top.

Over the style and out in the direction of Hoddelsdon.
There were lots of tracks and footprints here.
Some way down the track I turned left and headed out towards Hog Low Pike.
At this point from lots of tracks there was one set of runners tracks left in the snow.
These were headed in the direction I was taking.
The snow here was pretty deep, just below the knee in places and the frozen ground underneath made running tough.
After a while Hog Low Pike became visible.

The run to the Pike was great and the lone tracks I was following gave an insight into how deep the snow was.
From the bottom of the Pike up was tough running, the snow was above knee height everywhere.
At the top, again the views were amazing!

The light was beginning to fade pretty fast now, I had planned to go to the chimney at the top of the far reservoir, but decided against it.
I dropped off the Pike and headed for the wood overlooking Calf Hey Reservoir. The run through the wood at this point was brill. A steep drop and thick snow.
Came out of the woods at the path around the reservoir and followed the path. The run out and back towards the Grane road here is all up hill and my legs were beginning to ache a bit now.
This is a view from the top of one of the climbs.

The hills in the background are where I had come from, Hog Lowe Pike is over to the right, out of sight.
The run back was steady, the sun was setting and the chill was coming back in the wind.
A fantastic run!
If I get out tomorrow I'll head to the chimney and out to Tor Hill I think and check out the next valley or 2.

Watch says - 80 mins, Avg HR 142, Max HR 157, Cals 844

Thought about a turbo session tonight. Instead went to see an old running friend who is struggling a bit at the minute. had a few hours chatting and reminiscing.

My favourite picture from yesterday's run

Tuesday 21st December - Slip sliding away

After yesterdays run in the snow, my thighs were feeling a bit tired, which is unusual for fell running, tends to be the calfs that feel it, but not today.
Felt the need to try and loosen them off, so went for a run.
Got to Clough Head Car park at about 2.00pm.
The temperature was -7 degrees!
Set off following the same ish route as yesterday, but my grip was slightly better.
I had my X talons on today and mud claws yesterday.
X talons definitely give a better grip!
However with the snow still very powdery, there was very little grip to be had anywhere.
In places there were vast expanses of ice, pretty hairy in places.
After climbing a few hills, the run back down was great, striding out was easy for a change!
The plan to ease off the thighs didn't work, but the run was still very enjoyable!
More snow may be on its way so the runs could be getting tougher.
My plan to do a 30 miler over Christmas is looking iffy at the moment, just because it is tough slogging through the powdery snow at the moment!

Watch says - 80 mins, (10 mins quicker than the same route yesterday) Avg HR 144, Max HR 163, Cals 892

Tonight had an hours badminton, great fun, lots of very quick running!
Felt good until the last game, then a bit leggy after the last two runs.
Watch says - 60 mins, Avg HR 119, Max HR 140, Cals 489

The experiment of doubling up training sessions is working at the moment.
Long may it continue!

Sunday 19th December - Snow joke it's time to run!

Absolutely beautiful day today after the recent heavy snow.
No wind, no clouds, perfect!
Set off from a layby on the Grane Rd at about 1.30pm, with temperatures around -6 degrees.
Headed through Clough Head car park and up the first hill, the day was perfect, amazing views.

View from the first climb

The snow was pretty deep, yet very powdery and there was no grip due to the frozen ground, it felt very much like bamby on ice!

The view back down the hill

Followed the usual route out to the far hill, before following the hill around the back of the farm, past 13 stone hill, again the views were amazing!
It was easy to see how cold it was when ice begins to collect and form on the exposed hairs on you legs!

At times it felt like we were treading water!
The snow was so deep and powdery, tough on the thighs.
Steady run back after taking a detour through the abandoned quary.
Around this point the freezing fog started to encrouch upon the day and the views began to disapear.

Inside the abandoned quarry

On the way back we went through the bit of a wood before the car park, had a 1/2 mile road run back to the car and the run was over.
Toda y was one of those days that come around pretty rarely.
Due to the weather I could have quite easily stayed in side and made some excuse not to run.
As it turned out I ran and had a truely memorable, tough thoroughly enjoyable run!

Watch says - 94 minutes, Avg HR 148, Max HR 167, Cals 1127

One of my favorite pictures on the run 

Finished off the evening's exercise with 30 minutes of fast turbo!

Started off with 80 revs a minute for 4 - 5 minutes, then upped the revs to 90 over the next few minutes. Finally fo the next 15 - 20 minutes of 105, 110+ revs. Warm down for a few minutes at the end.

My thighs were burning at the end after 1 and 1/2 hours tough running this afternoon!

Watch says - 30 minutes, Avg HR 120, Max HR 139, Cals 301

I'm going to try a few doubling up routines over the Christmas break. Run in the morning ish and a turbo session in the evening. We'll see how we get on.

Friday 17th December - Turbo

Quick ish turbo session tonight.
It's been a long week at work, but the holidays are upon us.
Planning of getting plenty of runs in over the next few weeks.
The plan is to complete a 30 ish mile route just after Christmas, so need to keep up the training.
Tension set at 30 out of 50.
80 revs a minute for the first 5 mins then up to 90 for the next 10, then 100+ for the next 10 minutes.
Minimum of 120 revs a minute for 1 minute, rest for 30 seconds and continue - Tough!

Watch says - 38 minutes, Avg HR 115, Max HR 143, Cals 304

2 hour run planned for Sunday afternoon - Snow is the forecast so we'll wait and see.

Thursday 16th December - Badminton

An hours badminton tonight.
Great fun - lots of quick fast running - Great
Watch says - 60 mins, Avg Hr 117, Max HR 147, Cals 485

The stats from tonights badminton were lower, as far as Max HR goes compared to the turbo session last night. Goes to show, the turbo sessions are worthwhile! - I guess another turbo session wont go a miss tomorrow!

Wednesday 15th December - Turbo

Really busy this week.
In late most nights mean turbo sessions on the bike are the order of the day at the moment.
In a strange kind of way I'm beginning to enjoy them.
I've gone beyond the monotomy of peddling and added plenty of challenges in to keep up the interest.
Just over 40 minutes on the bike.
First 5 mins as a warm up, revs starting at 80 ish a minute and by 5 mins building up to 90 revs per minute.
Bike tension was set at 30 out of 50.
Every 5 to 10 mins I upped the revs by at least 5.
For 15 to 20 minutes I was at 90 revs.
20 mins to 30 mins I was at 100 revs
30 to 35 mins was at 105 revs.
From 35 mins to 42 I cycled at 120 revs for a minute rested for 30 seconds and repeated! - Killer!

Watch says - 42 mins, Avg HR 117, Max Hr 150, Cals 409

Monday 13th December - Back on the bike

50 minutes of high tempo turbo session.
Tension set at 30 out of 50.
The first 5 minutes were pretty tough after the run yesterday.
Once I got into it and warmed up the legs got going!
Revs at the beginning were about 85 a minute.
After 5 minutes revs were up to 90.
After 15 mins I was averaging 95 revs a minute.
This I kept up until 40 minutes.
From 40 minutes I pushed on for the last 10 minutes upping the revs to 100+
The last 5 minutes revs were at 105+
Another enjoyable turbo session - feeling good again!

Watch says - 50 minutes, Avg HR 117, Max HR 144, Cals 403.
Busy week at work this week, can't see any running taking place, so the bike will have to do!
Finish for Christmas hols Friday - Run Saturday!

Sunday 12th December - Running again!

The weather has reached a barmy 1 degree so runs are back on!
A beautiful, clear frosty morning today.
Ran at 10.00am from Clough Head Car Park.
The 'normal' ish route allowing me to add bits on as and when required.
The first part of the run, the initial climb from the car park was tough, struggled with breathing, with the temperature, wind chill below zero.
Next part of the run was steady, the ground was frozen for the majority of the route.
The run out to the far hill was completed in 19 mins, slightly down on my normal time here.
Round 13 stone hill, round the back of the far farm and back to the 'Priestinax' down the track to the last hill.
Ran this well, which surprised me as I wasn'tfeeling great.
Back up the track, an uphill drag then back home.
A truely beautiful day. No wind, crisp and you could see for miles.
Great to be running again!

Watch says - 77 mins, Avg HR 142, Max HR 180, Cals 758
Holidays start next weekend so plenty of runs planned.
Looking to do a 27 - 30 miler loop out to Peel tower and back at some point.

No time for a run tomorrow so I'm planning a tough turbo session 1hour plus!

Wednesday 8th December - Enjoying Turbo (Strange)

More time for turbo!
-8 degrees outside - still thick ice on the ground tonight.
More time to turbo!
Tension set at 30 out of 50 for a ten minute warm up, revs started at about 80 and moved up to 90 over 10 minutes.
Tension at 30 revs upped to 100 per minute for 5 mins.
Tension at 40 revs at 100 per minute.
Etc etc
Continued for 40 minutes.
Hard work, but in a strange way I quite enjoyed the session.
Still have the need to run though!

Watch says - 40 mins, Avg Hr 119, Max Hr 141, cals 327

Tuesday 7th December - Tuesday badders

A great hours badminton on a very cold night -8 degrees tonight.
Felt a bit rough during the day, so was a bit dubious about badminton tonight.
Started off fast and got faster!
Lots of running, once into it felt ok.
An enjoyable training session, but need to get a run in soon!
Busy at work on Saturday, but i'm hoping to get out Sunday.
The weather is due to be a few degrees above freezing Sunday, before turning cold again.
 Watch says - 60 mins, Avg HR 118, Max HR 143, cals 471

Roll on Sunday!

Monday 6th December - More turbo

Legs feeling a bit tired after yesterdays turbo.
So ... lets do some more!
Tension at 30 out of 50, first 5 mins was a warm up revs at 80 per minute, upping to 90 - 95 revs.
Next 10 minutes revs at a steady 95 revs.
Next 10  minutes revs up to 100+ revs per minute.
5 minutes revs at minimum 105 revs per minute.

Watch says 30 mins Avg HR 111 Max HR 133 Cals 215

Then last ten minutes tension still at 30 then revs at a minimum of 110 per minute.
Tough!!

Watch says 10 mins Avg HR 127, Max HR 146, Cals 93

In a strage sadistic manner I'm quite enjoying these sessions!

Sunday 5th December - Tough Turbo

Weather is still bad, thick ice today, freezing fog with temperatures around - 7 degrees.
Struggling to get the car moving to get to a normal run route.
Thought about running from home, but the ice and having to road run / ice slide a tough turbo session was the order of the day!
Set the tension at 30 out of 50 and kept a steady tempo of 90 revs a minute for 10 minutes.
Upped the tension to 40 out of 50 and upped the revs to 100 per minute for 10 minutes - (tough)
Tension back to 30 out of 50, revs still at 100 for 10 minutes
Tension up to 40 revs upped to 100 - 110 per minute for 10 minutes
Tension back to 30 revs at 100 for 10 minutes
Tension back up to 40 minimum 100 revs per minute for 5 mins.

Really tough session but enjoyed it.
Thighs felt it!
Should be good at increasing running speed going up hills!

Watch says - 55 mins, Avg HR 122, Max HR 153, cals 469

Saturday 4th December - Tough Turbo

Friday was a rest day.
Saturday - busy today, during the day, no time to get a run in.
Turbo training session tonight - http://www.turbotraining.co.uk/indoor_cycling_workout.php?id=747 

Run planned for tomorrow - starting at 2.00pm from Clough Head car park, the aim is to get to the trig at Bull Hill, but this will be dependent upon the weather.
Run cancelled - thick, thick ice here, can't get the car out, don't fancy running from home, it would be more like ice skating - Bambi on ice!

Turbo training session tonight - 60 mins + is the target.
Steady turbo with the tension set at 30 approximately 80 - 90 revs per minute for 60 mins.
Plan a run or tough turbo tomorrow.

Thursday 2nd December - Badminton take 2

Really good hour of badminton!

Lots and lots of running. 

Partner for the hour hasn't played for about 2 years, but still a good player.

However picked her spot on the 'T' 

Great for me as I had all the court to cover! - loved it.

Watch says - 60 mins, Avg HR 128 Max HR 156 cals 569.

Pretty high numbers here for badminton.

The weather here is still white and very cold! -11.5 degrees this morning.

More snow and cold weather expected.

Plan to get a good run in this weekend - try to get a 2 hour session in. Depending upon the weather will determine where the run will go from.

I had thought about the run to Bull Hill but we'll see. 

Wednesday 2nd December - Turbo Bike session

Finally got around to a turbo bike session!
Started with a 10 minute warm up, that turned into a pretty hard warm up session with the tension set to 30 out of a maximum 50.
Recently found this great website that attempts to make turbo sessions less dull - www.turbotraining .co.uk lots and lots of really good ideas here for what ever you are trying to achieve, well worth a look.
Anyway initially felt tough during the warm up, but then eased into the session slowly beginning to feel good. After 10 mins I upped the cadence to betwwen 90 - 100 revs per minute for a 43 minute session.

Watch says - 10 mins + 43 mins = total of 53 mins, Avg HR 118, Max HR 133 Cals 441
Next TT session http://turbotraining.co.uk/indoor_cycling_workout.php?id=681 basically a 10 minute warm up session then a 5 minute hard session with a 2 minute recovery then repeat and see how far you can go! On the hard session I will be looking for a pretty high HR.

Tuesday 30th November - Snow and very cold

The weather has become very wintery - lots of ice, snow and very cold temperatures -9 degrees!
Again work got in the way of training yesterday - no turbo training.
Badminton tonight.
Felt tired before we started.
Really good session tonight. Lots and lots of quick sharp running - At times felt chesty, maybe starting with a cold! That, the plummeting temperatures and asthma will play havoc with my running.
However watch stats are pretty high, so it could just have been a hard session.
Looks like it will be LSR Long Slow Runs rather than eyes out running.
If that's the case hey ho I can live with it.
Watch says - 60 mins, Avg HR 136, Max HR 157, Cals 630.

December tomorrow - Turbo Session starts tomorrow!

Sunday 28th November - Turbo training

With the weather being pretty poor at the moment, particularly the combination of dark nights and ice.
I recently found a brilliant website for turbo training.
Click here for details
Turbo training is basically a session on an indoor / exercise bike.
These are usually pretty boring compared to the fells, but a good way to keep the fitness levels up.
Having checked out the website, the exercise bike will hopefully become less boring.
I'll be having a go tomorrow so we'll see how things go.

Sunday 28th November - Very cold!

Well, the Hameldon hill challenge came and went, but different than I anticipated!
The temperature was very cold, -2 degrees at 3.00pm when we set off on our run.
The general concensus today was to all set off at the same time and see what sort of time we could set as a marker for fture runs.
As I've already said today the weather was very cold and there was plenty of ice about as we set off up towards the coppice. Having carefully negotiated the initial path, we picked the pace up, Dave and I arriving at the top of the coppice in 5 mins 30 secs, pretty quick. At this time I was struggling with my breathing due to the cold.
The run continued to feel tough with Dave setting and maintaing a good pace.
The run along the bottom of Hameldon was tough. Due to the frozen ground, the normally boggy ground was very rutted and a few times I turned my ankle. Caught up with Dave at the bottom of Hameldon hill. The run to the trig was pretty tough.
At the trig Dave was about 20 seconds in front of me, but this is my favourite part of the run. Caught up with Dave at the style at the bottom of the hill and pushed on pretty hard at this point, managing to open out a big enough gap.
The run home was tough and I was still struggling with my breathing.
The run through the Coppice wasn't as quick as normal due to the ice.
I returned back in a time of 50 mins and 32 seconds - possibly my quickest run around this route!
Funny, because at no point on the run did I feel good, and at times I felt rough.
Dave came in with a time of 52 mins 40 seconds, a good 3 minutes quicker than he has run before. Nick crossed in about 56 minutes having fallen twice!

Watch says - 50 mins 32 secs, Avg HR 151, Max HR 162, Cals 627
Having checked the result times of the 2009 Hameldon race, with this time I would have come 65th out of 170 runners. Pretty pleased with that, and ... I know, feeling good I could have knocked a bit more off the time.
Link here for race results of Hameldon Hill 2009

A 2 hour run is planned for next weekend - probably out to Bull hill and back

Saturday 27th November - The week that was

Busy at work this week = little time for running or training.
Monday didn't get in from work until 9.00pm.
Tuesday Badminton - quick session, lots of running, but felt leggy at the end. Tired at the moment!
Wednesday didn't get in until 9.30pm, no running or training.
Thursday Badminton - quick session, felt better than Tuesday.
Friday late in AGAIN!
The weekend plan - No run Saturday, but the Hameldon challenge Sunday!

I ran Hameldon fell race route with Nick last weekend in around 54 minutes.
I reckon I'm about 5 minutes quicker round the course than Nick, so the plan is, Nick sets off 5 minutes before me, with Dave setting off 2 1/2 minutes before me over a course that should / could take me about 50 minutes, Nick about 55 mins.
That's the plan, should be great!
The weather here for tomorrow is due to be very cold, maximum -1 minimum -4! with a chance of a dusting of snow. Really looking forward to this run, can't beat a bit of competition to spice up a run.

Sunday 21st November - Chasing the light part 2

A family walk with friends for 2 hours, one hour spent with number 3 daughter on my shoulders!
Then off to run!
After a really enjoyable late afternoon run yesterday, I decided to go again today, but with a different route.
Set off from Clough Head car park at about 3.30pm.
The weather has become decidedly colder the last few days and there was occasional sleet at times whilst I was out, temperature 3 degrees. The start to the run is uphill and pretty steep in places, found this no problem, which was pleasing after a quickish run yesterday.
Very boggy in places, followed the normal run along the Rossendale way, out to the far farm before joining Haslingdon Old Road at the Farmer's Glory.
The bottom of the hill was extremely boggy here, at times knee deep!
Up the hill, passed 13 stone hill and a loop around the hills of the last farm.
Normal route back.
Out to the hill over looking the Grane Reservoirs.
At this point I was feeling very leggy!
Did a couple of hill sprints, that turned into fast jogs towards the top, turned around and headed home.
A bit of a detour around Tor Quarry.
Still leggy and light fading fast, tried to pick the pace up, which I managed, but blood sugar levels were very low.
Pushed a last faster mile, out through the wood that was pitch black - tired!
I have enjoyed running at this time of the day, light fading - very calm and still.
Watch says - 62 mins, Avg HR 137, Max HR 156, Cals 657
I know I was tired today with a max HR of only 156, and I climbed some steep hills, but obviously slower than normal, maybe need a rest day, we'll see tomorrow.

Saturday 20th November - Chasing the light

Ran with Nick late on this afternoon.
We ran the Hameldon Hill Fell race route, starting at The Peel Park Pub car park.
Nick wanted us to time the run as he had a plan ...
AS you set off on the run, the first 6 or 7 minutes are all up hill, and pretty steep in places.
We started off steady, but picked the pace up at the bottom of the coppice, reaching the top of the climb in about 6 minutes.
The next part of the run takes you along and under the by pass, before heading up hill again towards 'Moleside', a small hill on the moors. We reached here in about 17 minutes. From here it's a pretty steady run, by the side of the reservoir, then again up hill, untill you come to the bottom of Hameldon Hill. At this point you run along the bottom of the hill. This part is very wet and very boggy, in places you disapear up to your hips! The light was now fading pretty quick, and although we both know the route very well, you always have a need to get off quickly, so as not to be running in the dark. The usual long drag up Hameldon came and went, no problem, getting to the trig in 34 mins. From this point you run off the hill and basically then follow the same route home. Normally I hammer this section, but with repidly fading light and dodgy terain (pertruding rocks everywhere) it was taken at a slower pace.
The rest of the run home was pretty quick.
The run was fantastic, a really enjoyable way to spend an hour!
It was a headtorch session without the headtorch!
Watch says - 57 mins 56 secs, Avg HR 143, Max HR 158, Cals 659.
Now the plan ... Having timed the run, Nick has come up with an idea of handicapping the run. Next time we run Hameldon, Nick will set off first, 3 minutes later Dave will set off, the another 3 minutes later I'll set off. nick gets 6 minutes start, Dave gets 3 minutes. Sounds like fun!
Looking forward to the next run.
Felt great after the run tonight.
Could have run the route again at greater intensity.

Thursday 18th November - Badders

Great badminton session.
Lots of quick running, great for quick feet when running the fast downhills.
Lots of fun and laughter tonight, really good fun.
I have found that any sport that involves short sharp movements, played at a reasonably good standard is a great cross training source.
For me badminton means fast snappy running and also makes you sharpen your senses.
This is exactly what I'm looking for when running full pelt down steep hills.
It also gives you the opportunity to have a laugh!
Watch says - 60 mins, Avg HR 117, Max HR 146, Cals 459.

Planning to run early Saturday morning - 10-15 miles, so maybe an easy bike session tomorrow.
I do need to re start body weight work!
Major goal for the comming weeks!

Wednesday 17th November - Where we're up to midweek

Monday 15th no chance of a run, the weather is bad at the moment, very, very wet!
Floods on their way!
Bike session - high tempo, about 90 revs with the tension set at 30.
40 minutes at this rate.
The aim was then to reach 100 revs in 1 minute, then rest for a minute, then up the tension after each minute, up to a tension max of 50.
Tension 30 for a minute, rest 1 minute, 35 for a minute, rest 1 minute, tension 40 etc.
These last few minutes were killers!

Tuesday 16th - Didn't get in from work until 9.00pm - A rare (forced) rest day.
Talking of rest days, I've decided to see how I get on without really having a rest day as such.
I seem to have worked through the painful knees.
When I can't run on the moors and hills, I'll try to run roads, when I can't run roads I will try to either do a bike session, or a bike and body weight session.
That's the plan anyway.
I do feel pretty fit at the moment, so we'll see how we go.

Wednesday 17th - 1 hour football 4 - 5pm very quick, lots of running, high tempo!
Felt pretty tired at one point, a bit drained, should have eaten more today!
A good session!
Rain and more rain at the moment, flooding down south, so another bike session.
45 minutes of very high tempo.
Tension at 30 out of 50, I tried and managed to keep the revs between 90 and 100 per minute and ... felt pretty good whilst doing it too!
Watch says - 45 minutes, Avg HR 117, Max HR 135, Cals 361.
Doesn't seem too tough, but have a go!
Revs at 100 per minute, tension set at 30 out of 50, keep going for 45 minutes (after an hours football) see how you get on, and enjoy!

Sunday 14th November - Weather turning cold!

Managed to get out again today!
There was a definate drop in temperature today 2-3 degrees C and still quite windy - so felt colder.
Met Dave at 2.00pm ish.
Did the same ish run as yesterdays 10 miler.
I was sure that I would have found this 'hilly' course pretty hard work today after yesterdays run.
Very surprisingly, I didn't and actually felt pretty strong.
Ran the hills hard, and managed them well.
Added in extra bits - the dissused quarry - you could tell it had been raining hard from the amount of waterfalls cascading into the quarry! An amazing place with a steep hill out - great for sprints.

On the way home popped into 'Deep Clough' and ran that for an extra hill burst.

Above is an image from Google Earth, just of Deep Clough.
Picked up the pace on the way home, a steady up hill slog in boggy conditions - Loved it!

Watch says - 75 mins, Avg HR 137, Max HR 160, Cals 785 - 9 to 10 miles
20 miles over the weekend.

Saturday 13th November - Wet and windy!

I had planned to run the FTOP (Full Tour of Pendle) today, but too many other things to do meant I had to have a change of plans.
I haven't checked any reports yet, but I'm guessing the weather was pretty bad!
Quite a bit of training had gone towards me racing the FTOP, but no training is wasted!
Had a pretty good run this afternoon - 10  miles over Ossy moors etc
Pretty cold 6 degrees and very wet and boggy!

Set off doing the standard run over and around Ossy Moors etc.

Felt great at the beginning which was good seeing as I tend to struggle with a hill right at the start.

Got to the bottom of the far hill in 17 minutes which is pretty quick, especially as the ground was very boggy.
Ran the hill pretty quick and ran round the back passed 13 stone hill.
At the far style I had a quick look around, I decided to take a detour and ran down the hill towards the M66 and the factories at the bottom. Found a route that took me around the old abandoned quarry.
Very boggy here - up to my knees in places!
Had a quick look around, turned around and ran back the way I came.
The run back up the hill was tough!
Followed the route round to the second hill I ran and back towards the Rossendale way junction.

Down the track, passed another abandoned quarry, crossed the road that leads to the new quarry and straight up the hill opposite! Didn't follow the path that runs round the hill, instead went straight up - tough!
Back down the way I came, back along the track, following the old Rossendale Way route, and back to the car.
Last 10 mins felt pretty tired which quite surprised me as I felt strong up until then.
Watch says - 83 mins, Avg HR 142, Max HR 161, Cals 935.

Try to get another run in tomorrow. If so I'll do the Musberry Heights side.

Click for a video of 'Geronimo' on Pendle!
This is 7 miles into the race, still with 10 miles to go!!

Friday 12th November - Not quite a rest day

Very easy session tonight.
30 minutes on the bike.
Alternating tension as and when, no lower than 30 (maximum 50)
Felt easy - a good sign.
I have pretty much sorted out my run for tomorrow.
2 hr run. I'm thinking of running my normal run, around Ossy Moors, but adding in Musberry Heights etc.
It's going to be a - 'keep adding on' session.
The idea is to start steady, that's an average tempo, then build up, so the second half of the run, second hour will be pretty full on.
That's the plan.
The weather recently has been pretty bad, lots of rain, storms and strong winds.
Should be a great, fun, crazy day tomorrow and one i've spent all week looking forward to.

Thursday 11th November - Wild and windy

70 mph winds tonight!
Badminton Thursday - One of the most enjoyable sessions of the week!
Lots of hard running, long rallies and lots of fun!
Watch says - 60 mins, Avg HR 130, Max HR 159, Cals 563
That's quite a high Max HR considering, goes to show how my cross training method, during these wet and windy winter nights should still be adding to my training. My max is about 180, I've had 181 whilst doing hill sprints, but generally 165 - 170 whilst on races or hard tempo runs up and down hills.

Also did 1 set of the BW routine - it's getting easier! Slowly!
I want to do, weather permitting a run tomorrow, if the weather continues to be very iffy it will have to be a bike session, but a run (hilly) would be the best option.
Depending upon how I feel I'll go for a few sets of the BW routine.

Wednesday 10th November - A long day

Issues at work meant we were late with the football.
1hrs 5 a side was reduced to 45 minutes.
However, I did feel pretty sharp, no problem getting up and down the pitch.
Almost constant running at the moment.
Because of this I am looking forward to a run over the weekend - I have a feeling that it will be a good un!!
Back to work for 6, then didn't get home until 9.30pm.
Did a few sets of 'Spiderman pushups'
I do find these pretty tough.
I got up to doing 100 PUps without stopping, yet I do find these S Man PUps much harder.

Badminton tomorrow night, then I'll try the BW circuit again.
Need time to plan the run for the weekend.
Also need to plan a big run for over the Christmas holidays.
I would like to do a 30 miler = from my house, Ossy moors, Musberry Heights, via Hog Low Pike, Alden Ratchers, to Peel Tower and back.
Off to plan the weekend run!

Tuesday 9th November

1 hour badminton tonight.
Lots of short sharp running when the games were played.
Opposition spent a few minutes resting between games!
Good fun though!
Watch says - 60 mins, Avg HR 123, Max HR 142, Cals 529

After Badminton I did a couple of sets of the BW routine I devised.
This turns out to be a much harder routine than I expected!
Working late tomorrow, but may try 3 sets of these if I get chance tomorrow night.
As soon as I crack 3 sets comfortably then I'll add more exercises.

Monday 8th November - Wet and windy

Dark nights and very wet weather meant that there was little chance of a run tonight.
I don't like road runs at the best of times, but when there are 65 mph winds and heavy rain it does tend to put me off!
So the alternative was a bike session.
30 minutes with the tension set at 30 out of 50.
Tempo set off at 85 revs per minute and increased to 90+ after 10 minutes.
Good session - Watch says 30 mins, Avg HR 107, Max HR 126, Cals 197
1 minute rest, then -
Tension set at 30, 100 revs in 1 minute, rest 1 minute, tension 35, 100 revs in 1 minute, rest 1 minute etc up to the tension set to 50 = 10 minutes of hard work, equivalent to a good hill sprint session.

BW exercises -
Tried the routine I put together at the end of last week, just one set.

•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squats
•60 Seconds Plank
•10 Burpees
•50 High Knees

Found this pretty hard work after the bike session.
Particularly the spiderman push ups.
Will have another go Tuesday after badminton, try for 3 sets.

Sunday 7th October - Weekend runs-You can't beat them!

Saturday - I revisited Ossy moors for my well known run.
We've had lots of rain all week so I was expecting plenty of boggy ground. To be honest it was pretty good running weather. Full sun and pretty cold, about 6 degrees.
I always find the start of this run pretty tough.
The first few minutes are all uphill, the hill isn't overly tough, but straight away you go uphill, no warm up = tough!
The rest of the run was great. Usual run out to the far hill, passed a group of walkers, usual pleasantries, they did look new to the hills though.
Made it to the top of the far hill, near 13 stone hill in about 19 mins - slightly quicker than normal speed.
Turn at the top and back the way I came.
At one of the crossing points on the Rossendale Way I came across the group of walkers who had gone off track - pointed them in the right way and carried on.
At the style at the Priestenax point I turned left down the track, passed the old quarry, across the road and up the hill opposite. Felt good going up here.
Turned at the top back up the track, left at the fence and down into the big dip.
Straight up the other side, where again I met the walkers - tired after the long climb out I had to carry on running, you just have to and away I went.
Followed the route out to the point where the Rossendale Way drops down to the Grane road.
At this point the dark black clouds were rolling in, I made the decision to turn around and head back to the car park.
Before I got back to the car I ran back up the first hill, straight to the top - no problem!
Amazing difference compared to the first part of the run.
Got back to the car and within 30 seconds the rains came down - torrential!!
Great run, would have loved to have gone out to Musburry heights, but there was a lot of rain!
Watch says 63 mins, Avg HR 138, Max HR 157, Cals 674

That afternoon Nick ran the Shepherds Skyline fell race.
The winner was Ian Holmes in 40.26
Nick came a creditable 189th out of 281 runners in 64.10.

Sunday -
We walked with friends who are dog sitting along the canal, from Ossy to Clayton, about an hours walk.
I've never been to the canal - for a change it was great, but, I do like hills!
After an hour I turned and ran back to the car, the plan to pick up the car drive to Clayton and drive them all home.
Started off steady and built up.
Watch says - 23 mins, Avg HR 147, Max HR 157, cals 292.
I have a cunning plan to measure out how far it is to Skipton following the canal path and run home from there. It looks, after initial glances to be 20+ miles. We'll do this over the next holidays.
Evening - Bike session.
Tension set at 30. High tempo, 90+ revs a minute.
Watch says - 45 mins, Avg HR 118, Max HR 132, cals 368.

Overall a great weekend of runs and exercise - Weather is due to be bad again from Monday, runs at night are looking iffy, but we'll see. I'll start the BW exercise routine Monday.

Friday 5th November - Remember remember ... take time to rest!

Thursday night was badminton night!
Second session of the week - great hours fun!
Lots of really fast running, quick feet, great practice for downhill running.
Still feeling strong. Knees are feeling it a bit at the moment with x2 badminton sessions and 5 a side football in a week without the opportunity to get on the fells mid week.
SUps 5 x 50 = 250
Squats 5 x 50 = 250

Friday - Time to rest! - and it's Bonfire night.
Feel strong and pretty fit at the moment, but parts of me are beginning to creak a bit - knees and calfs in particular.

The plot (theme based link) run tomorrow early afternoon!
Rucksack run with sand in, unsure of actual weight yet but ... shoulders back, chest out.
A run for 1 and 1/2 to 2 hours, out and about Ossy moors, over to Grane Rd, steep inclines, basically make it up as you go along! = Great fun 10 - 15 miles. After the heavy rains over the last week, I'm expecting boggy ground - gets better!

I've come up with a circuit of BW exercises to try next week - probably 3 times, but we'll see how we go.
the plan is ...
•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squat
•60 Seconds Plank
•10 Burpees
•50 High Knees
Rest for a few minutes and go again, 3 sets to start with.
Again, if this works I can interchange or add extra exercises or number of reps.

Wednesday 3rd October - Dark and definitely raining!

Tuesday night was a badminton session.
1 hour full on.
Felt great, ran around lots, good fun and lots of fast running.
This is a really good form of cross training, getting in short sharp runs with little rest.
Strong at the moment.
Then the rain came down! Combined with the dark nights = miserable.
Drove to work this am (Wednesday) local fields and low fells are covered in pools of standing water.
Due to rain for the next few days, then Saturday is due to be dry and fine!
Looks like Saturday's run is going to be full on mud sweat and tears!

Today was 5 a side football with the children, 4 - 5pm
Loads and loads of quick, fast running. Non stop at times for an hour.
Great fun and strong - again great cross training.
Early evening - Raining again so a bike session.
Tension set @ 30 for 40 mins - good tempo, not too high.
Watch says - 40 mins, Avg HR 104, Max HR 118, Cals 245
SUps - 5 sets of 50 = 250
Squats 5 sets of 50 = 250

1st November 2010 - The darkness returns

Half term over - back to work.
Last month was fantastic for running - now the clocks have gone back, the dark days and nights have returned, the chance of running on the moors, fells and mountains is now well and truely restricted to weekends, however the fitness side will still continue.
30 mins on the bike tonight at tension 30 at a very high tempo.
Legs were heavy tonight, that was probably down to the squats last night.
Watch says 30 mins, Avg HR 107, Max HR 122, Cals 195

SUps 5 sets of 50
Squats 5 sets of 50

October summary

The end of October is in sight.
November on its way - clocks have gone back = darker mornings and darker nights.
Runs at nights / evenings will now have to be road runs - (need to take care of knees)
These are not my favorite runs by any means but, are something that I will be doing.

October has been a really great month of running for me this year.
No races but I have run some amazing routes and runs that I have wanted to do for a long time - 15+ miles to Peel Tower and back for eg.
At the moment I feel like there isn't any run I know of that I can't do - Strong at the moment.
This last week I have run over 50 miles. Not too extreme but pretty good - 2 marathons in a week!
Besides the increase in miles that I have done this month I have and do at the moment feel fit and strong.
Runs at the moment are between 2 1/2 hours and 1 1/2 hours and at the end of them, I feel like I could run them again!
However with Winter approaching I need a slight change in plan with runs.

The Plan

Monday - Bike / Evening run
Tuesday - Badminton + BW exercises Pups, Sups and squats
Wednesday - 1hr football + Bike / Evening run
Thursday - Badminton + BW exercises Pups, Sups and squats
Friday - Bike / Evening run
Saturday - Either 8 ish miles or 15 ish miles + BW exercises Pups, Sups and squats
Sunday - Either 8 ish miles or 15 ish miles + BW exercises Pups, Sups and squats


Swap Saturday with Sunday runs as and when needed with one of them being a rest day again, as and when.
Evening runs will be done at a high tempo incorporating hills and distance - minimum 45 mins try to do 1 hr runs on nights out.
BW exercises are a must.
Well thats the plan - from tomorrow we'll see the results!
Note to self - Make the most of weekend runs!

Sunday 31st October

Fantastic day for running today.
No wind, mild temperatures, ground not too boggy.
Met Nick at Clough Head Car Park - started out as a 'potential' gentle trot round, turned into a really good training run. That's the beauty of knowing the moors you run on - you can just keep adding bits on as you feel like it.
Followed the same route as Fridays run - felt good today, after we'd got the first hill out of the way!
As I said, started pretty steady, but pushed it on the climbs, great feeling to be able to run up steep hills!
Fantastic run - thoroughly enjoyed it.
Had pencilled in a race for Saturday, The Shepherds Skyline - Click for the link not sure I'll be able to make it.
Nick however will be running and ... no pressure Nick but I'm expecting an improved time on last years run, good luck and - watch this space!

150 Sups and 250 Squats

Talking of watches, mine said -
70 mins, Avg HR 144, Max HR 165, Cals 805

View after the first climb

Best part of the run has to be running into and out of Deep Clough. If you can run this, you can run anything!

Friday 29th October

Change of plans.
Clare went into work this am so I managed to get a run in.
Went back to the Oswaldtwistle moor run for a bit of variety and also you can keep adding extra sections on if you fancy.
Ran from Clough Head Car Park staying on the side opposite the reservoirs.
The first climb was pretty tough, followed te route for the Rossendale way, right out towards the last farm on the moors. Had a look around 13 stone hill, this was a stone circle at some point in the distant past, this is all that now remains -

Ran to the last farm and retraced my steps until I got the old quarry.
At this point I turned left and followed the track you can see for about 1/2 a mile.

Then over the road and up the hill opposite that looks over the Grane reservoirs. Back down then a long drag up the track to the tops. Very windy today! Ran across the tops to Deep Clough.
Down and back up the other side - Tough
The image below shows Deep Clough, my route brought me into it from the right hand side and out to the left

Followed the Rossendale route back, crossed the Grane rd, turned left over the style, spent 20 mins this side up a few small climbs and returned back to the car.
Legs are tired, but strong at the moment, these long runs are really helping.
Watch says - 92 mins, Avg HR 137, Max HR 155, Cals 973.
Around 10 miles

Try to get a bike session in tonight and get bak into PUps, SUps and squats.

Bike session -
Tension set at 30 out of 50 for 20 mins, tension moved to 40 for 10 mins, tension moved to 50 for 5 mins.
Similar to a hill session
Watch says - 35 mins, Avg HR 108, Max HR 131, Cals 235
3 sets of 50 SUps

Thursday 28th September

Badminton tonight - really good fun, lots of laughs.
Short sharp runs for an hour - great but pretty tiring.

Rest of the week -
Tomorrow will try to get a run in at some time, gentle trot around some moor land, maybe Oswaldtwistle moors for an hour.
Then Thursday night badminton for an hour.
Friday, another gentle trot somewhere, rest day Saturday and a BIG hill session on Saturday - the big dip on Ossy moor is a fair challenge, not too high but very steep! - Just about runable from bottom to top.

Wednesday 27th October

Hameldon Hill fell race route.
This image of the route is done on Google Earth so not exact, but it is close ish to the real route.

Been and come back!

Basically out and uphill for 3 miles, then turn round at Hameldon Hill Trig and come back.

Tough run - set off from Peel Park Pub a bit too quick, up through the Coppice OK, but legs were heavy.

Particularly my right hamstring, pretty tight, need to stretch more this week.

Under the bridge for the dual carriageway and up towards the farm.

Moleside - a small hill, but tough to run!

Got to the top here and was really blowing!

Moors were pretty boggy today, pretty quick along the pathed section and up again towards the style at the bottom of Hameldon. Got here in 24 mins - pretty quick, but hard work.

Up and around Hameldon and back to the style in 35 mins.

Tried to push it coming back, but I was really beginning to feel my hamstring so eased off a bit.

Tough up the last climb to the top of the Coppice and back to the car park.

Felt more like a race than a run.

Watch says - 53 mins, Avg HR 145, Max HR 164, Cals 704

I reckon in next years race I can go under 50 mins - that's the aim anyway.

Just checked the times from last years race and 53 mins would have moved me up 20 places, I ran 54 mins in last years race.

Bike tonight and see if I can ease off my hamstring. 

Accrington from the Coppice

Hameldon Hill - And very boggy moorland!



Thursday night will be badminton for an hour, then maybe bike for an hour.

Might go for a gentle run Friday, rest Saturday and some hill work Sunday - Big Dipper on Oswaldtwistle moors I think.

Tuesday 26th October

Badminton tonight.
As always plenty of quick, sharp running.
Legs were tired tonight after the big run Sunday (15 miles) and all day walking yesterday.
Probably go for a run tomorrow - Hameldon Hill fell race route 6 miles 1100 ft.
That's the plan anyway - steady away!

Monday 25th October

Golf! - First game in ages and ages, at least a year!
4 of us at Pleasington Golf Club.
Met at 9.30, teed off at 10.00am.
At times hit the ball well, out drove the others, wedge shots not as good, putting poor!
27 holes later! - Driving better, chipping average, putting still poor!
A good day was had by all!

Sunday 24th October

Met Nick and Dave at 1.00pm - Clough Head Car Park.
Planned run of 20 miles on a beautiful Autumn morning. Cold out of the sun.
Set off to the right of the car park towards the Rossendale Way then out towards Hog Low Pike.
Ground pretty wet and boggy in places.
Got to the top of the first climb, about a mile into the run a minute ahead of Dave and Nick.
Waited for them and carried on.
Got to Hog Low Pike a couple of mins ahead of both, unintentional, this was just my comfortable running speed for todays run.
Followed the ridge of Musberry Heights to the chimney.
Felt great at this point.
45 mins into the run. Chatted with Nick and explained I would go out to Bull Hill and come back, they would see how they felt when they got there, either return, or go onto the Tower.
I checked that they both knew the way and off I went - limited time to run = run quicker!
No more stops.
Felt great all the way around Musburry Moor, following the Rossendale way to Tor Hill, turned right and headed for Alden Moor, flew round that valley and up to the trig on Bull Hill in 1 hr and 13 mins.
Turned around and headed home. Met Nick and Dave in Alden Moor.
Nick and Dave went out to the tower and back, probably 20 miles! Well done chaps!!
Kept the pace up all the way back to the car park - except the last climb that takes you to the car park, it's not too steep but goes on for ages. The moment you drop off the fells it starts climbing, probably for 1/2 a mile and after 2 hours running it really is a killer.
Watch says - 120 mins, Avg HR 149, Max HR 164, Cals 1492
Distance - approximately 15 miles.

Key sections of the run - Hog Low Pike Trig

Chimney at Musburry Heights

Musburry moor

Alden ratchers

Bull Hill Trig

Nick looking good

Wednesday - hope to try the same run, but add in another 5 miles to get to Peel Tower = 20 mile run.

Thursday 21st October

Badminton tonight for an hour.
Lots and lots of running tonight, very quick.
The first game lasted 30 mins!
Only managed 3 games in total, won 2-1.
Very enjoyable.

Friday and Saturday will be rest days, big run Sunday.

Wednesday 20th October

5 a side football with the children!
Loads of running, up and down, covering everywhere, yet trying to give the children some time to get the ball down and pass.
1 hr - hard shuttle type running!

5.30 picked up H from an inter school cross country competition.
120 entrants, H came 35th! Fantastic effort and ... she loved it!

20 miler planned for Sunday pm - Cant wait!
Maybe run the 3 peaks the following Sunday.
Someone asked why?
Answer - because I can! - And a great feeling it is to know you can run 25ish miles incorporating 3 mountains.
Will try and post the 20 miler later! - here we go.
Obviously this is an approximation, because it's from Google Earth, but I've also checked on the OS map and it's a 19 - 20 miler - more details to follow.

Tuesday 19th October

Monday was a rest day - well needed too!
Tuesday was badminton for an hour - good session, pretty quick, feel good.
and ... won to boot!

Sunday 17th October

Met Nick and Dave at Clough Head Car Park at 1.00pm
Weather quite cold, but no breeze, very pleasant for running.
Set off pretty quick as I could only run for about 1 1/2 hours, too much work to do at home.
Felt great after the first mile, however going up Musberry Heights was pretty tough - first time in a long time that i've struggled for breath. Had a bit of a cold lately which has affected my asthma a bit.
Anyway, when we reached the Rosendale way, still panting quite a bit, but OK.
This section through Musberry valley is very runable.
The valley was very quiet today, still.
Waited a minute or so at the fields next to Tor Hill to make sure N and D knew where to go. Waited again at the top of Alden Valley, again to make sure they knew where to go.
Flew round the valley to the bottom of Bull Hill and straight to the top.
Reached the trig in 50 mins.
N and D were about two minutes behind, but they were going further out than me.
If I hadn't stopped to wait and show them the way, I reckon I could have got to the trig in 45 ish mins.
N and D carried on to Peel Tower, probably adding in another 5 miles! Pretty good going! I turned around and returned home.
Run home didn't seem anyway near as fast as the run out.
Watch says - 101 mins (1hr and 41 mins) Avg HR 153, Max HR 166, Cals 1303.
Seeing as it was about 53 mins before I set off again from the trig, I did the return in 48 mins!
Feel sure I could do the return in les than 45 mins, giving a total time of abot 90 mins, seems a lot to knock off - 10 mins, but hey we can all dream.
Next week plan to do a 20 mile run incorporating the above route, but including another section of the Rossendale way, out to Hog Low Pike.

Saturday 16th October

Had a quiet couple of days running / exercise ways.
Back of my knee is pretty sore at the moment, niggly.
Got slightly worse today, round about the top of my calf, need to keep my eye on it.

Anyway, run planned for tomorrow.
Meet Nick and Dave at Clough Head Car Park.
The intended run is to get to Peel Tower and back again - approximately 15 miles.
Last week Nick and me did this in 2 and 1/2 hours, however it was at training pace.
I'll try and run this pretty quick tomorrow and see what time I can do.
I've got to Bull Hill in 50 mins, if I can do this then I can be at the tower in an hour and 5 mins.
That would make it a 2 hour 10 min run.
That's the plan - watch this space for the reality!

Thursday 14th October

Badminton tonight
Good session quite quick - good fun.
Pretty tired this week, not sure if this is still the aftermath of 15+ miles last weekend.
Friday will be a day off.
Run some time over the weekend - don't know yet how far.
Another week to go and off for a week - plan on a 20 miler then and a few long ish runs.
Try to get to 50 miles plus for the week.

Wednesday 13th October

5 aside football with the children tonight 4.00 - 5.00pm
Lots of quick running, pretty tired after.

Home for 5.10pm and out with R and H for a 3 1/2 mile run up down and around Pothouse Lane.
Both R and H ran really well.
Legs were tired later on - touches of cramp!

Tuesday 12th October

Bike session Monday 50 mins at tension 30.
Good session.

Tuesday badminton for an hour - quick with lots of running.

Monday 11th October

Lovely Indian Summer at the moment.
Girls were at Netball so C and i went for a 3 mile walk up and around Fielding Lane, Green Haworth etc.
Bike session tonight - tension set at 30, pretty high tempo rate.
Watch says - 50 mins Avg HR 104, Max HR 124, Clas 308.
Legs felt better than I expected after the long run Saturday.

Saturday 9th October

Rest day Friday 8th Oct
Saturday 9.00am met Nick at Clogh Head Car Park.
the plan was to run to Peel Tower.
I'd checked out the route on the OS map - worked out at about 15 miles.
Set off at a steady pace, felt pretty tough at the start, partcularl going over Musburry Heights.
When we got into the run felt fine. Got to Bull Hill in 55 mins, 5 mins slower than last weekend.
Set off towards the Tower.
Quite a substantial path to follow that took us to Pilgrims Cross and after about a mile and a half, 2 miles came to Peel Tower.
Just time for a snack and a drink then off we went for the run home.
The short run up Harcles Hill was quite tough. Once at Bull Hill Trig we went mainly down hill.
Nick did run the route entirely - no stops - Pretty good going.
Weather was fine although a little chilly! So much for the forcasters!
Watch says - 151 mins, Avg HR 138, Max 159, Cals 1628!!
Could knock quite a bit of time off this on my own, but thoroughly enjoyed the run - Fantastic morning!
Over half term I'm planning on doing a 20+ mile run, similar to tis route, but taking in Hog Low Pike and an additional part of the Rossendale Way.
Could make it even longer by running from home, down Pothouse lane, across Hasslingdon Old Rd to the Grane Rd etc. Endless!!

Pilgrims cross

View to Peel Tower from Harcles Hill

The Tower

Thursday 7th October

Badminton tonight for an hour.
Lots and lots of running, really good fun.
Feeling fit!
Definitely having a rest day tomorrow, then it's big run time Saturday am.
Planning to meet Nick and Dave at Clough Head Car Park tomorrow at 9.00 then off to Peel Tower.
Anything between 12 and 15 miles I think.
I'll check it out on the OS map.
Looking forward to this run, weather is due to be warm too!!

The view to where I'm going - after leaving Bull Hill this will be the sight to greet me

Where I aim to get to - quick drink and back we go! - Hope to do the run in 2 hours, do I leave Nick and Dave to do the run? Decisions decisions

Wednesday 6th October

Double session this afternoon - football and a run

6 a side Football with the children after school.
Quick session with a lot of running, pretty much none stop for 50 mins.
First 5 mins were tough but settled in and felt pretty good.
Children were impressive tonight, never gave up, ran all the time.

5.00 pm went for a run with R and H pothouse lane session 40 min run in total.
Legs were beginning to ache a bit towards the end of the run.
Badminton tomorrow for an hour, then a day off Friday before a big run Saturday.

Tuesday 5th October

Badminton tonight.
Lots of running - quick at the moment.
Reading the game well and getting to shots that I wasn't!
Fitness pretty good at the moment.
Long may it continue.

Monday 4th October

Light ish session today - Bike session
45 mins
High tempo - legs are beginning to feel tired.
Could be over doing it at the moment.

Sunday 3rd October

Another really wet day today, didn't stop raining until about 4.oopm.
Went for a 3 mile family walk, back of my knee was a bit sore after my 2hr 15 min run yesteday!
Eased off after a mile or so.
Exercise bike tonight.
This was surposed to be a light session to recover the legs, however I got a bit carried away.
Watch says - 40 mins, Avg HR 115, Max HR 136, cals 310.
Good session - interesting to see how the knee is tomorrow.
Plan to go for a run tomorrow - hilly ish session

Saturday 2nd October

After a full day of rain Friday, plus Friday evening this morning has been a lovely start to the weekend. Blue sky, light winds and a pleasent temperature.
About 9.00am went for our usual run with R and H, a bit damp and boggy in places under foot, but lovely. R ran from the bottom of Pothouse lane to the Top Rd, no problem.
Watch says - 43 mins, Avg HR 115, Max HR 137 Cals 337

After the run with the girls I had a quick drink then went for my run from Clough Head Car Park. Same run as last week. Ran hard over the first half, got to Alden Moor in 35 mins, round Alden Ratchers then after the waterfall, turned steep up hill, this lasted for a while, a tough drag to te top of Bull Hill. From the trig point here you have a good view of Peel Tower, probably a mile away from the trig. There seemed to be quite a decent track leading from the trig to the tower. I'll run this over 1/2 term. After checking out the views, returned the way I came. My favorite run by a mile at the moment.

Nick and Dave will love this run.

Watch says - 92 mins, Avg HR 149, Max HR 160, cals 1131!

Alden Ratchers - a beautiful valley

Top of Bull Hill Trig Point

View of Peel Tower from the Top of Bull Hill

Total for todays run - 135 mins (2hrs 15 mins) cals 1468