WalesOnline - Simon Jones

Things I hate While Running

2009-07-01T11:50:00Z

Like most runners (and probably cyclist's) there are a lot of things out there while training that get on my nerves and over the years the patience for certain things sort of wears off, for example if 4 people walking towards me on a path see me and still refuse to give me a little space they will most likely get a shoulder as I go past....as I increase the pace to make sure they cant turn around and catch me of course! So in reflection after another 'fun' filled morning with dogs, cows, and cars I thought I would compile my 'Top 10 Worst Things While Running'....

1. Dogs - Straight into top spot has to be DOGS, I don't want to play with them, be friends with them, or even touch them. For some reason some (not all to be fair) dog owners seem to think that everyone will love their dog...I don't! And especially if I am doing something hard I don't want it clipping at my heals so get it on a lead and keep the thing away from me.
2. Cows/bulls - Probably not a popular choice but I have a bit of a fear of cows. As I always say to people, once they realise how big and strong they are they are going to take over the world! They can move quite fast and I don't want to be hit by one, that's for sure. Running around Myther Mawr where they roam free sometimes I have had to take the long routes jumping fences just to avoid the 'beasts'.
3. Objects being thrown - Seriously, this does happen, Iv had chippings thrown by children, eggs thrown while doing a hill session in Tenerife (ask Steve lisgo!), and even a Strawberry milkshake...a car drove past throwing it at me, it flew past my face hitting the wall, hence how I knew it was strawberry!
4. Walkers - This is a problem especially where I live at summer time, everyone wants to walk around the costal paths, lanes, seafront etc, and will happily be walking across the whole path and watch me come towards them and not budge. They can quite easily move but seem to want to play chicken...some times doing sub 5min milling on tempo runs it's the old 'hit and run' job.
5. Another runner - By this I mean you go on a group run and someone else is there who you don't like, it might even be a long 2 hour run and by the end I wish I didn't run at all. It can be that they run 2 steps ahead the whole time, moan for the whole run, or just a clash of personalities...either way it can make a run seem never ending!
6. Wrong clothing - quite simply you get it all wrong, in the winter it seems cold so you wrap up and within 10minutes you wish you had left the extra layer at home. Similarly if doing a road session you don't wear a lot thinking you will warm up but then never actually do...I hate it when it happens.
7. Chaffing - for the long distance guys and girls out there, 10minutes into a run and the lining on the shorts is digging in like a knife through butter, by the end of the run you're moving around like a cowboy trying to avoid and rub on any part of the body, sounds funny but it hurts.
8. Cars - not a problem all the time but can be very dangerous, coming fast around a bend, not giving enough room or even trying to run you over on the pavements...yes this has happened. In short I was doing mile reps and a guy thought I shouldn't be on the road and told me so, I told him nicely to "get lost" he then threatened to run me over so I said "you will need a better car than that piece of crap to catch me" and he rammed it up on the pavement to try and hit me, luckily my cat like reactions got me away with my legs.
9. Hail - Weather doesn't bother me, as Lance Armstrong says "if it rains then put on a jacket and get out there" but hail is a different ball game! I will still go out but I hate it. You can't really open your eyes properly, it stings the legs and in Morocco it was more like golf balls than little pea's.
10. Snakes - Granted I only seen one once, but that said everyone knows around the sand dunes I run they are there. One day I was ticking along and it just jumped up out of the sand scaring the life out of me!! I have never since used that same path and every time I go on the dunes at the back of my mind I wonder if another will jump at me like a coiled spring.

Anything I left off??

Simx

Bad Days

2009-06-13T20:24:49Z

A runner years ago told me a story that at a race one weekend he travelled for 5 hours the day before to get there with a friend knowing all the hotels were booked for this big city road race. His hope was that a training partner staying there would let him sleep on the floor, this was not the case and was told to go away as his family were also there staying over night. He and his mate then stayed the night in his little car overnight, had no breakfast and ran a personal best for the Half Marathon which he never beat in the future (sub 65). His moral of the story was "You can have the best preparation in the world but it wont help if your just having an off day, and similarly you can do the worst things in the world but have a great run because its just one of those good days". My point is for Phil Nicholls, it was just a bad day and sometimes it's nothing more than that no excuses...no reason, just one for the grandkids when you're old and wrinkly!

Ronan Keating once told me 'life is a roller coaster, you've just got to ride it' and it's just a little blip in the road, we all have bad races...well a lot of them but its part and parcel of running so here are a few of mine!

Inter-Counties Cross Country in Luton, U15's

I came dead last! 299th, I didn't even know until I crossed the line but I knew it wasn't good when I couldn't even see anyone in front of me. I remember I had to get the bus at about 5am and was really nervous for the whole day not knowing what to expect and within a few seconds I knew I wasn't really good enough to be up there, it still gets brought up in the house now and I will never forget it.

Norwich Half Marathon

I was about 17/18 and was my second Half Marathon. The day before when we travelled up I was feeling terrible and didn't sleep all night with the shivers and a banging headache. I still ran as I didn't want to tell the parents who drove for 6 hours the previous day, needless to say in the race I was awful. I threw up at 4miles and carried on until about 7miles but I was going so slow I realised I was walking! I decided to walk to the finish but the parents had driven to the 9th mile to shout for me and told me to get in the car and stop. The worst bit was yet to come, it is only 1 of 3 times I have ever stopped and the worst bit is then thinking for the next few weeks if you could of carried on.

London Marathon (3 times!)

The first one I pulled my bum on the track 2 weeks before and the physio advised not to run but because of the work and because the parents had paid for the hotel I went up. On a downhill about 12miles in the bum went (thought id been shot in the buttock!) I went straight down and a paramedic came over and said to stop, now this could be fait as dad couldn't get to the spot he wanted and told me so changed plan and went to that exact spot that I went down and came over to take me back....I had no idea he was right there! 2nd was a case of lack of training having damaged my knee 2 months before and just swam in the pool everyday but because of the demons of previous year I went up to run. From 17miles it hurt like nothing before or since but I was determined to finish this year, dad saw me at 21 swaying and looking 'dead' and said to pull over I replied with "Fuck off!!" this was only because every step I was thinking "just don't pull out....don't pull out" so for someone to say that made me think "Should I?". Last one couple of years ago, I was sick after a few miles but ran on like an idiot to 20miles where I thought I was going to die, for weeks after I really regretted doing that as it ruined me for a couple of months and had I just stopped at 3miles I would have been fine the next day.

National Cross Country, Sunderland

Hadn't done cross for a long while so had no spikes, I agreed to run as it was my first year with Belgrave and we should have had a good team (as it happened I was first scorer due to many things). I got my spikes in the week but when I started the race I knew they were too small, also due to the mud and water my socks slipped down my feet so it was hard back straight on my Achilles. I knew I was developing blisters and it was terrible pain every time my foot landed I was going nowhere fast and came about 90th (cant remember) After when I saw my feet It made it even worse as they looked awful, I caught the train back to Wales and sat there with no shoes or socks on and for the next week every run was a nightmare!

Great North Run 2008

Came back from Altitude on the Wednesday and raced on Sunday morning, I can tell you now don't ever race a Half Marathon 4 days after you get back! Stokes said at the end two days max which was a bit late then really, Ha-Ha. As we went off at the start it felt like someone had filled my legs with lead, I couldn't lift my legs and by half way I was seriously thinking off moving off and bagging it. I was also developing bad toe nails having never worn these trainers for a half, reason was I didn't take my racers to Altitude for 5weeks so used lightweight trainers which should have been fine. As it happens I have only now just lost the two big toe nails from that day!! I tipped toed down the last steep climb going on to the seafront and was going so slow I was sure of a 70minute run...It was a 68 and a long flight home!

Richard Burton 10k 2009

A very tough course, some nasty climbs and if you get it wrong it goes....well badly wrong! I wasn't fit (early January) and was terribly ill with a wicked flu. There is some prize money and only 20mins away so I though I may as well, you never know you might surprise yourself....I did, I ran just under 33minutes!! I went with the group for 2miles and felt worse than I have ever felt in my life running. The first BIG climb and I went out of the group like I was shot. I remember the rest of the group looking with a "what's he doing" as I huffed and puffed like a drunk trying to race. I remember thinking "they might come back"; they never did and just went further away with 31minute guys hammering me, another few climbs and each one another runner came past. I stuck it out and thought if you put yourself on the line you have to except the consequences and move on. It was a very hard lesson and a proper beating.

Reading Half Marathon 2009

The most recent, again like the Great North I just felt bad from the start and my stomach was terrible. Each mile I thought it might ease up but guys where pushing and I couldn't do anything and it was only going 5minute milling. What made it worse was a guy racing with my little group, think he is called Jethro or something and he had spit all over him and he was all arms and legs clipping people!! I have never seen a guy so awkward running and his spit was flying off his face but I wasn't fit enough to get away from him. I don't care what people say he could have wiped his face just out of courtesy for the other runners there but he probably thinks spit all over his face makes him look like he tries harder. Anyway I was having worse trouble with my stomach and at 10miles I jumped into a garden and had to go to the toilet. At this point I thought I may as well stop but forced myself back into the race to finish as I knew it would be worse just stopping.

Flipping heck I could have gone on all day with the bad ones...maybe I'll write about the 2 good races one day! Only joking but I think in a whole year you only get about 1 maybe 2 good races a year, a load of 'ok' races and a bunch of rubbish ones.

Remember everybody.....every setback is a setup for a comeback!

Simx

Back On Track

2009-06-01T16:46:23Z

9.17pm start, which is among the latest starts I have ever done but I quite like the old night races.

I got away quite well before some Notts AC runner decided to cut me up so I just let him know with a few words, then when I settled in nice spot in the pack some guy was jumping all over the shop....in, out, in, out! I was chopping feet nearly every stride because of this loon. Some people don't seem to be able to run in a group and this guy was worrying me but luckily there were experienced guys around me so no one tripped me up after I had to keep hitting the brakes a few times.

The back straight was packed with the 'Goose fan club' but I quite liked it as they were so close (about lane 4) it made for a good atmosphere and I'm sure it helped him. I was right behind Mitch Goose and felt good and legs were fine but then 6 laps in my banging head ache which was thumping with every stride started to make me feel sick, but legs were fine. It then broke a bit and I couldn't quite go with it for fear if I pushed I was going to throw up! This lasted for about 3-4 laps and I dropped some places and time on the other guys (I was at the back!). Then the stomach started to ease and I could push on a bit again and caught back up with Sharpy passing a few guys on the way.

Last 600m I tried to wind it up and had a bit of a sprint with Sharpy at the end crossing in 14.25. I am happy with that time as it is solid and there were some encouraging signs along with the fact it is probably the best I have felt for a very long time when racing....bar the heaving at the end like a cat coughing up moth balls!

Also going on at the moment is the new RunnersLife Product Review page coming soon to RunnersLife.co.uk which is now giving away FREE running goods, currently offering FREE ASICS trainers. All you have to do is go to the website and register in the forum.

Simx

Results

http://www.thepowerof10.info/results/results.aspx?meetingid=26409&pagenum=1#23

Manchester 10k - Running for Wales

2009-05-18T15:42:29Z

I was lucky to get into the 'elite' area with Billy Mitchell from Eastenders, Phil Neville the footy player (Booo) and half the cast of Emerdale....are there any runners in here!

After I found a spot for my bag in-between soap rivals we went for a jog and I did about 3-4k with a few guys before doing a little bit extra on my own before some drills and strides etc. Lots of runners started to arrive having brief little chats with a few like the cockney wide boy Darren Deed, Nice guy Steve Hepples, and one of the big dogs Lemoncello...just a quick thank you for the interview a few months back as he looked focused.

Myself along with all the other Welsh guys had the worst vests in the world on, bar none, so It was either a really tight fitting vest or an off the shoulder number which flash's a bit of nipple which is never nice for runners or crowd.

I was on the start line about 3 lines back as I know I'm going to go off like a diesel train (slow) so don't want to get in someone's way and as it happened I was probably about right really and just hung on to a few guys round the first few bends with the legs screaming a bit and feeling like my legs are going to fast for my body! With each passing minute the legs were coming around and by 3k I was starting to feel a bit better and legs not so heavy. Everyone had settled into their groups with the odd 'stray' who had gone off to fast coming back like attached to a bunji cord! With the wind behind I held on to Micheal Johnson till 5k. Now I was starting to feel good and relaxed, it wasn't long before we passed good mate Lewys Hobbs and I told him to get in behind Micheal....It was like a welsh train!

By 7k I was happy with the pace and didn't feel in any difficulty and was on for about 30.40 which was about the target after a tough week but the wind made it a close call for a sub 31 clocking. We passed an ill Mark Miles en route to the finish who hung on for a bit of help, and a couple of others. At the burn up it was bordering funny as a few guys went for the sprint I went to go with them but the legs were so heavy it was like putting your foot down in a diesel car and waiting a bit before you feel the kick!! I managed to claw back Micheal Johnson but by the time I got to full speed I was at the line so next time I'll start kicking at 1k to go and then I'll be moving by 200m left.

Happy with the race and to go back into next weeks training.

Simx

p.s Well done to fellow RunnersLife athlete Phil Nicholls (29.20) and Craig Hopkins (training partner) for a massive personal best of 30.23, only 20 years old and a nice guy to go with it!

Korschenbroich 10k

2009-04-29T10:45:58Z

So...Just got back from Germany having done a 10k road race over there, not far from Düsseldorf. It was a good little trip and I was rooming with fellow British athlete and Olympian (2002 Sydney Marathon) Matt O'Dowd. As it happens he just beat me although one more lap I would of got the little rascal! Talking of laps it was a city centre course and 8laps which by the end my head was spinning not to mention some cobbles which didn't help me when the legs started to tire after half way.

1. Schafar, Vitaly 1982m M Ukraine 29:32,0
2. Rybak, Vitaliy 1980m M Ukraine 29:35,9
3. Kreisinger, Jan 1984m M Czech. Republik 29:45,7
4. Kuzin, Alexandr 1974m M Ukraine 29:49,5
5. Schutgens, Sander 1975m M Niederlande 29:53,6
6. Timaszov, Wladimir 1981m M Ukraine 29:57,1
7. Strik, Neals 1973m M Niederlande 30:02,3
8. Zaworonok, Igor 1979m M Weibrubland 30:20,4
9. Wills, Jon 1976m M Great Britain 30:26,0
10. Sirotin, Yevgeny 1969m M Ukraine 30:29,0
11. O'dowd, Matthew 1980m M Great Britain 30:46,9
12. Jones, Simon 1983m M Great Britain 30:53,6

It was the last race of 8 after an 'OK' start to the year and a good chance just to enjoy a change of scenery and run against some different athletes as sometimes it can get a bit monotonous as you usually end up around the same runners at races in the UK.

So Back home now and first week of hard training again, the legs are already starting to feel the effects but this morning, although hard, was really nice. I ran from Nottage Porthcawl to Newton Beach and then a big loop around the Sand Dunes and back through the forest before making my way back across the seafront and home. Its one of my favourite loops around coming back through the forest and one of the first ever training runs I used to do. Once a week I would get driven down to Newton and then do a 6mile loop which felt like forever at the time and was my longest run! Maybe it's the memories or just amazing sand/dirt trails but every time I run there I wonder why I left it so long since the last time.

Weeks Training

9steady + 7steady
6easy + 8interval - track session 15x300m, 45sec recovery @ 47secs per 300m
12steady + 6easy
6easy + 11tempo - 10 miles tempo, 51-52minutes
6easy
7easy + 7easy
18steady + 4easy

*steady sub 6 minutes per mile.

Right I am off for a nap....my legs are in a bad way already!

Simx

Dream Team!

2009-04-22T13:19:17Z

I took part in the National 12 Stage Relay last weekend and after a bronze at the '06, '07, '08 events I was starting to think I would never get one......'09 was different!

It's very rare you get everyone in your team out due to injurys, illness, work commitments etc. But the class of '09 not only won but did it in style. We won the race by over 5minutes, had 3 of the fastest long leg runners in the top 4 of the day (1st, 3rd & 4th), we broke the club record by 8seconds and put ourselves up there with the fastest teams ever.

It was a truely global team with 1 American, 2 Australians, 1 Scot, 1 Irish, 2 Welsh, included in the English team of Belgrave Harriers. That doesnt mean though that we dont all get on, which was proved when nearly all turned up to the 'after party' in Birmingham town centre till the early hours of sunday morning.

All the team stayed up the night before and had dinner together, I was rooming with fellow Welsh and British International 1500m athlete Steve Davies who is a recent member of the Belgrave team.

My presonal performance was not anything to write home about, although only 8seconds off my fastest around the course I felt terrible but did what I could for the team and after a battle with recent World Cross British International athlete Keith Gerrard I managed to hold him off as I passed to the next athlete in the lead. It's an unforgiving course but all the team put in a great 'shift' and with 6 long stages (5.5miles) and 6 short stages (2.9miles) we pulled away in the second half of the race to give us the double of 6stage and 12stage champions.

I have ticked another box on the list of 'things to do' and now its on to the next and there is a lot more to do yet, and I have another race just around the corner with a 10k in Germany next Sunday where Welsh 10k Champion Jon Wills who sprinted me in March for the title will also be racing so it's a good chance to take some revenge!

After Germany it's back to training for a bit and get ready for the big road race's in the Autumn.....Maybe even a few track races along the way!

Simx

National 12 Stage Road Relay

2009-04-08T13:07:05Z

National Road Relays

I was brought up on the National 12 Stage Road Relays so it means a lot to me and something I really enjoy. Things like all the teams tents lined up at the finish, people running around the course to cheer on the team mates, that ice cream van at the top corner, the guy riding that motorbike for 4 hours, running past that lake with the legs screaming, the tactics involved with teams, even the tough course which takes no prisoners if you go off to fast!

Everyone knows how individual running as a sport is so it's really good to be part of a team for the weekend and battle together against other quality teams. I have been involved with some great teams over the years starting with Bridgend who my dad ran for, so me and my brother would travel up with on the day wearing the colours of Bridgend running back and forth to the lake to cheer on the runners (while eating a few ice creams!). They had some top class runners with Steve Brace (2:10 marathon), Greg Newhams (62 half), Rob Edwards (62 half), Dale Rixon (2:13 marathon), Darren Hiscox and Gareth Davies both sub 30 10k runners, but due to most of them targeting the Marathon they weren't in the best shape to take the honours....but it was a quality team!

Later on as my dad coached a few Swansea athletes I would be supporting them as they set their sights on the National 12 stage glory building a consistent team with a sprinkling of superstars....and I mean superstars!! Swansea would always stay the night before and you could see the team spirit they had and were building up the years before they went on to win. They would have lots of guys running sub 30, or close to, 10k times, they had some marathon men including Jamie Lewis (2:15 marathon) but they would be able to call upon some big guns including Mark Morgan (sub 14 5k), Nigel Adams (61:50 half) and Ian Hamer (13:09 5k) and it was great to watch them fly round the tough course at Sutton park. I remember the year they won and all coming back on the coach getting absolutely hammered and you could see how much it meant to them to be recognised as the best team in Britain, I also remember one athlete so drunk he dropped his bottle of beer on me as he run up and down the bus in between each pit stop (stopped at a few pubs on the way home!).

My first experience as part of a team was with Swansea as a reserve and travelled up with Mark Morgan in his supped up fiat punto with no boot as it was filled with speakers!! I never ran that day but always remember Jamie Lewis preparation before his run on first leg reading the newspaper and then running 25:50 for the first long leg! They team faded though but was still good to part of as more of an athlete.

My first run at Sutton park was for Cardiff at 18 years old in the 6stage (19:42) and drove up with now RunnersLife athlete James Thie, I remember thinking I'm going to get murdered up here and let the team down but James was very nice to me and asked me to hold his kit at the start which I thought was great, a Nike sponsored athlete (at the time) was talking to me ....are we mates now?! Also in that team was Andreas Jones (28:00 10k runner) so I have been in some teams with top class runners and have seen so many different ways to prepare for the race with some guys getting very nervous while others take it in their stride but they all have one thing in common and that's that they all wanted to win. Of course the first couple of times I did get slaughtered out there with runners passing me like I was walking but each time I got a bit better and was a great learning curve. The first time I ran I realised the course is a lot tougher than it looked, that hill is not nice when someone comes past you like they are jogging.

The second year I went with Cardiff I remember warming up by the lake and our own Steve Sharp came flying past way out in the lead, and thought 'I wonder what its like to be in a team like that' well at least now I know and its great as is the man Steve Sharp.

At Belgrave it was a different kind of pressure, you go there with everyone expecting a performance which I don't mind as its part of being at a big team. I have still not won at the 12 stage (2 bronze medals) and know how tough it is to win but when I do it will make worth that bit more. It's the whole weekend though unlike normal races, the team all meets up the night before...runs together, eats together, has a good laugh and then we all run hard for each other and then go out a party together afterwards. Again like previous teams I have been involved with I feel privileged as again I am in a team with quality runners including Neil Speaight, Steve Sharp, Steve Davies, and of course one of my favourite runners Phil Wicks.

With the RunnersLife athletes running for different clubs its should be an exciting day to see how we all get on and maybe we will all get a medal as Bedford and Tipton both have strong teams like Belgrave. All eyes will be on Leeds as they have proved they have the strongest squad over the last few years but I would love nothing more than to sit in the spring sunshine at 5pm 18th April sharing a cake and cup of tea with my team mates as 12 stage champions......then a pint at Oceana!

Simx

Welsh Championship 10k

2009-03-25T11:35:51Z

Races are now coming up fast and we shall see how the first few months of the year have gone. After my 10k in January when I was neither fit or well and running 32minutes for the first time in years it was good to get back to old self last weekend. I was actually going to use this as a training run but the planned race at Trafford the week before didn't exactly go to plan! I pulled a muscle in my bum in the warm up so never raced; it was a long trip for nothing although I did get to see my brother for the first time in a while. So after a week with some physio by the great Jackie Zaslona in Cardiff I was given all clear to race at the Welsh 10k Championships at Atlantic College Sunday morning. It was always going to be tough with in form Jon Wills from Bristol & West running having ran 29:50 at Trafford the week before, I went out quite hard but as we came to the last 2k Jon was still with me and I was unable to shake him off (and I tried quite a few times!) and then I lost out in the sprint finish to come 2nd in 30:26 but on a windy day with a lumpy course I was happy with my run.

Training has reduced and have been getting faster which will hopefully continue for a while yet so I can get back to where I was before the summer and then I can hopefully move forward to new level.

I am hoping to run Reading Half Marathon on Sunday which I have never done before but have been told it is a good course, after that will be the South of England road relays in Milton Keynes for Belgrave. The National road relays will be on the 18th April and then while most will be watching/running London Marathon I am hoping to find another 10k but this time on the track.

Sunday was the first day of any sunshine even though it was only about 10degrees but the bad news that comes with good weather is my home town gets stupidly busy....Porthcawl. Coming home from the race at Atlantic college there were long cues of cars coming in, the car parks were full and every where was packed with families. Good news for me was having raced I wasn't going out again so wouldn't have to battle the crowds to do some running, after a long winter I am reminded that the summer is not great for my running.....at least the cold and bad weather makes Porthcawl clear for me to train.

Simx

Local Council against fitness

2009-03-11T09:43:26Z

It is with much regret that we have to advise that the running of the "RunnersLife 5K Series" is being cancelled.

As you may be aware we have been planning for the events since last August and we have been in consultation with appropriate parties over this period.

The community project proposed a series of 5K running events which were to take place once a month, April to September, where anyone could come along and run. The events were to take place on a Saturday morning and the main objective was to encourage the community to take part in exercise and become fit and healthy. The events were to be quite informal in their nature and there were no entry fees proposed.

Consideration had been given as to what charities we would tie into the event and the Mayor and Deputy Mayor of the Neath Port Talbot Council were approached to establish their chosen charities. Both were approached as the events would span both their terms of office. We thought it only fair that if each year, the charity supported, changed in line with whatever the Mayor and Deputy Mayor's chosen charity was for that particular year.

Whilst the events were being set up in association with the "RunnersLife" we did not have the resources or the desire to retain full control of the events and our aim was to get the events up and running (excuse the pun) so that they may be handed over as a going concern to a local athletic club.

The local athletic club was an existing affiliated club with a proper constitution and their accounts were subject to scrutiny and certification. It was agreed that once "RunnersLife" had set up the events they would take over the lead in the organisation of the events on the following basis:-

* 1. The setting up of an organising sub-committee within the local athletic club to manage the events.
* 2. The events would be run as a non profit making scheme and any surplus income from the events would be used to enhance future events.
* 3. The Council Ward Member for Margam would join the organising sub-committee (already agreed by the Member).
* 4. An appropriate officer from the Margam Country Park would be invited to join the organising sub-committee.

It was our intention to make absolutely sure that everything was open and transparent.

Whilst the events were to be informal in nature we felt it important that they would be organised formally in terms of Health and Safety and protection in terms of Public Liability. Matters were developed purposefully, responsibly and sensibly. Detailed risk assessments were undertaken and there would have been no compromise on proper and adequate First Aid provision. Consultations had been undertaken with St Johns Ambulance and their expert opinion would have been taken, as to the extent of medical cover that we should have provided at the events. A Permit for the event had been discussed with Welsh Athletics and their formal acceptance would hopefully have provided adequate public liability insurance for the events?

In summary, "RunnersLife" were setting up the community events fully in line with and in support of, the delivery of the government's "Health and Well Being" strategies.

The issue which we were unable to resolve was the strict application of event fees by the Margam Country Park which was only raised by the Council very late in our discussions, on 30th January 2009.

These were stipulated at £1.60 per person plus a flat fee depending on the number of participants and their families/supporters which may have attended the events. In addition to the financial problem this would have caused us we felt that this requirement was in conflict with the community spirit that we were attaching to the events. As previously stated the events were not going to be subject to entry fees, community grant support was not available to us and we had no financial backing.

Signed copy Dwain Chambers book

2009-03-04T16:12:15Z

I ran in Armagh5k after my last blog on here which didn't go to badly, thanks for asking.
I ran a decent time (14min28s) in Northern Ireland on the 19th February placing 19th on a night when 4 runners went under 14minutes. I had quite a hard week even running 7 miles sub 6min per mile on the Wednesday morning the day before the race, I paced it quite well which helped me:-

1k - 2.55
2k - 5.47 (2.52)
3k - 8. 42 (2.55)
4k - 11.37 (2.55)
5k - 14.28 (2.51)

*you can watch the race at runnerslife.co.uk*

I was then suppose to fly back to make the National Cross Country in London but due to fog the plane had to be diverted to Birmingham after long delays circling in the air and then waiting at Birmingham to see if the fog cleared. So rather than be in a hotel room in London at 9pm I was in Cardiff at 2am so decided to go home and leave the race which was disappointing.

So I then trained hard again last week along with the current week being the final of the hardest weeks I will have before April/May when I will hopefully be running well. My body is on its limit at the moment with a sore throat early last week nearly taking me down, I avoided with dropping a couple of runs and this week the legs have been really heavy and stiff but with a day off in the middle I am hoping my body holds up a few more days before I give it a little rest.

Week Saturday will be the first test of a 10k to see what shape I am in before Reading Half at the end of the month. Once I know what I can run for 10k I will set my pace for the Half, which I hope will be a personal best having not run well in a Half Marathon for a good while for one reason or another.

Having interviewed Dwain Chambers (as said in previous blog) if anyone is interested in buying his new book coming out this month I might be able to get signed copy's for you. Leave a message here or in the forum at RunnersLife.co.uk and I will get in touch.

Model Professional

2009-02-16T14:38:27Z

I can now write that I am a model! Well I did a photo shoot for Saucony, but I was working with a proper model that was there for the female range and trainers. After being cancelled first time around because of the recent snow we finally all made it to Yeovil after I had hopes of Milan, Paris or New York. Had a great time and a new experience for me, hopefully I will be doing a few more before a finish.

On the running side I finished my first block of 3 hard weeks and last Saturday ran the same 5k I took part in 4 weeks ago and ran 14mins57secs (15.46 last time) so progress is being made. I have to remind myself it is still early days in the year so no real panic but it is nice to be heading in the right direction.

It is the first day of another 3 hard weeks which includes the invitational 5k race in Armagh Thursday night and then a hard cross country race (national cross country) Saturday as a training session. The following 2 weeks will be fairly quiet but hope to go to Birmingham to train for a few days with good friend Steve Sharp, just to break things up a bit.

Lastly, only a week ago I went to London to Interview Dwain Chambers and film a training session, who is now the equal fastest man in the world this year over 60m. It was again a good experience for me and having practiced my interviewing skills with James Thie (ran 800m in UWIC) a few days earlier was ready for the challenge. You can see the footage at RunnersLife.co.uk.

This weeks training

Mon - 6steady (sub 6min per mile) - 9easy
Tue - 7interval (10x200m hills) - 6easy
Wed - 7steady -
Thur - 4easy - 8 (5k race)
Fri - 8easy -
Sat - 4easy - 12 (9mile xcountry race)
Sun - 18easy - 4easy

Simx

I thought winter was over?!

2009-02-04T11:35:12Z

It's not a great time to be out running when the temperature drops below zero and the roads are icy, not to mention the running tracks are closed as the staff can't get to work. But since a heavy cold in January things have gone a bit better.

I ran a small 5k in Cardiff and ran 15.46 which isn't a great time but on the right track in getting fitter, I ran the whole way alone and was early morning so was happy with the time I ran.

I then went to London to run in the 'South Cross Country' which was a mud bath! I'm not the best on the grass but it was a very good training run for me and surprised I placed 28th in a very strong field with team mate Phil Wicks winning.

From there a trained again all last week finishing with a Half Marathon in Watford on Sunday, this didn't go exactly to plan with a mix up with the admin when I arrived leaving me to miss the start!! I had to train that day so I ran 73minutes just running 'steady' and starting off the back and having to run through the whole field but still finished 8th.

Then having planned to take part in a photo shoot for Saucony it had to be postponed till the weather clears up, and I was looking forward to meeting a few lady models.

This is my last week of 3 tough weeks but the snow has made things difficult and had to scrap the hard session last night to today. I will hopefully be running the Brands Hatch Half Marathon on Sunday and run closer to 67minutes.....lets see what happens with the weather first though.

This Weeks Training

6miles steady 9miles easy
5miles easy Weights
9miles easy 7miles Interval (4 x 1 mile, under 5minutes)
6miles steady Weights
7miles easy 7miles Interval (8x400m, under 62seconds)
9miles steady 5miles easy
18miles tempo 4miles easy (morning includes half marathon)

Keep warm!
Simx

Bad day at work

2009-01-16T13:16:12Z

Everyone has been there, you go to the office, shop or where ever you work and nothing goes right. Well that happened to me at my office, which
on Sunday 11th January it was the office for me was roads around Cwmafon.

I was racing at the annual Richard Burton 10k, a great race with a very tough course not to mention the top athletes who have won there over the years. I got to the start line having won 3 times in the last 4 years (missed one year due to illness) but knowing this was going to be hard to win after suffering with a virus the previous 10days, After 2 miles I had to drop out of the leading group and run around coughing and seeing the win disappear. When I got to the end I was of course disappointed but also glad it was over, for the last 10days every morning I woke up I was hoping to be better but it never came. Now that it's over I can relax some what and get back in to training.

So the morning after the race I was back in training and feeling a bit sore after a big effort just to get around the previous day, Tuesday I was back on the track in the freezing cold and for the first time I wasn't coughing while trying to run.

Next week I start the second phase of the winter and have 3 very hard weeks of training, by the end of that I will hopefully be back to some sort of shape and ready for the first big race of the winter 'Armagh 5k' in Northern Ireland.

Also in the news this week is the arrival of the new vests for RunnersLife athletes, so you should see all 6 guys racing in the new colours....keep an eye out!

Simx

Happy New Year

2009-01-03T19:41:57Z

Goodbye 2008.....

Hopefully everyone had a good new years eve and has made a good start to 2009. I have had a virus so haven't run for a few days and I'm starting to get a big grumpy. For New Year I went to a house party hosted by the lovely Lisa and ultra nice guy Jon Williams with a few other runners and partners, a great night.

So I nearly finished my first block of training before getting hit by a nasty virus chalking up weeks of 84miles, 96miles, 103miles, and 107miles after a month off but just couldn't quite escape the endless rounds of colds/flu for long. I didn't really do a lot of quality in those weeks just running steady and tempo; I don't think I did anything under 5min milling.

I have a couple of weeks now at a lower mileage but start to run some faster sessions on the track and road, taking more rest though before I head into a hard 3 week block... this is where the hard work will start!

So like most people at Christmas I have watched the same old films, listened to the same old jokes, visit the same old people (no serious, a lot of old people), and got some great presents. You will be pleased to know I got my itouch that I was after!
The only difference for me is that I was training all through it, even doing 5miles Christmas morning and then 9miles in the afternoon with 4 x 1 mile efforts on Porthcawl seafront.

Big News for 2009 is that RunnersLife.co.uk, which is the website that follows me is now following 5 other athletes including Welsh mile record holder James Thie, 5th fastest indoor 1500m runner in British history Neil Speaight, British National Relay gold medal record holder Steve Sharp, and very talented 5k runners Ryan Mcleod and Mark Draper. Anyway it's worth a look if you're bored in work or just having a cup of tea and surfing the web.

Catch you soon
Simx

2008 Review

2008-12-20T15:59:51Z

Hello all.....

2008 is nearly over and has been a decent year really; well I am still alive so that's something! Over the last 12 months I have learnt a few things...

Running:-

Morocco is not a holiday!
Don't book a training trip to morocco on Ramadan.
Flying around Europe training and racing is not as good as I thought it would be.
Winters in Britain still suck.
Belgrave are the best road relay team.
I still can't avoid colds and the flu even if I don't go out.
Training never gets easier the longer you do it.
Long runs really are long....and boring.
Don't let people tell you cross country is 'fun', its not!
Don't run a 5k race 10mins after running a 5k session flat out, you might lose.
The Africans are still the best runners.

Normal life:-

Never forget a birthday card for your girlfriend.
Oasis is still the best rock 'n' roll band in the world.
Liverpool might actually win the title this year.
I'm a year closer to finishing running.
Don't use Ryan air....they are not cheap or remotely good.
New York can't be beaten.
School children look smaller than ever (helping local primary school running team).
Jeremy Kyle does more Lie detector tests than the CIA, its official.
Don't put a pound in those shopping trolleys, it's a con, you can't get them out!
I'm getting close to 30 as Radio 1 is just noise.
No such thing as a quiet hairdryer.
There's a credit crunch.
Shane Williams as sports personality in Wales is a kick in the face to Calzaghe!

Simx