Sunday 28 February 2010

STANDISH HALL TRAIL RACE, BLOOD SWEAT AND NO TEARS!


Marius Bakken had advised 3 days between my 3 hour run and the race but i could only fit the long run in 2 days before the Standish race, would it be enough time to recover?
Once again it was a case of just 3 hours in bed after a heavy night shift.
I stumbled out of bed bleary eyed and groggy, I should be use to this by now, I thought!
Dr Simon kindly gave me a lift to the start. We met fellow team mates Vicky and Andy at the sign on and we got into a discussion
on how we might do here.
I quick recky of the course showed us that heavy over night rain had turned the route into a 'mud bath'.
Before we knew it we were on the start line, like startled rabbits confronted by a bright headlight we nervously waited for the count down, 3,2,1 GO!!!
A mass of runners charged off, splashing through deep potholes as we made our way along the muddy and wet cart track.
I kept my calm as all around runners stormed off, remembering Pete magill's advice [ see article below] i tried to keep a steady effort.
after half a mile the first hill came into sight as we turned a sharp corner. The uneven surface made it hard to get the power down, the first lady was now just ahead of me, but she promptly pulled away. I pumped my knees high and leaned my body forward from the ankles.
After a couple of mins of very steep climbing i reached the top, i banged it up a gear and charged hell for leather on the long downhill, overtaking quite a few runners as i went.
I pulled back the first lady just before we decended into the forest.
Sharp bends and lots of mud followed to catch the unwary out. after a fast downhill section we turned back and climbed up through the woods. I started to go through a bad patch as my power drained away, the group I was with passed and pulled away, inc 1st lady.
Don't panic I thought, I remembered what I had read somewhere and started to breath from my belly, replacing my rapid chest breathing with nice deep breaths of oxygen.
Coming out of the woods there is a short tarmac section with a couple of steep ramps up and down, the last short hill brought me to some steps which climbed out on to a field, no ordinary field this you understand, but the muddiest, slimiest field ever!
Up ahead I could still see the group that had left me behind back in the woods.
I locked on to them as i slipped and slided my way up the field.
Soon I was starting me second lap and fighting my way up the first climb again, I was getting my second wind and starting to pull the guys ahead back, the closer I got to them the faster my legs picked up the pace. I was possessed with a new power a new energy, over the top and I hurtled down the descent at full speed, catching a guy in red then pulling up behind a guy in black as we start our voyage through the woods again.
This time i feel strong on the climb up through the trees, then disaster! I slip and fall on a sharp muddy corner, I quickly regain my feet and charge after my two assailants.
Winded at first I quickly recover and fight my way back up to them as we exit the forest for the last time. up the steps back onto the dreaded slime field and disaster no 2, I fall again, dam!!!
determination takes over and i accelerate passed the guy in black then lock into the guy in red as we reach the turn for the final half mile back to the finish. The first lady is still a good 20 sec ahead and out of my reach!
Side by side we test each other out, i take the lead for a bit, then he comes back, splashing through the pot holes. he kicks hard and I try to respond but my legs are a spent force, i trail in behind him in 17th place and 1st vet 45, a good workout, the 20 miler in a couple of weeks should give me a better indication of how I'm doin as far as marathon preparation is going, but this has been fun in a strange kind of way :]
The team did well we got first male and female teams, Tracey was second lady and Christine first v 50.We won a truck load of prizes :]
Simon had a fantastic run and ran 2 mins faster than last year a big achievement in the muddy conditions!
Thanks again to Paul Carrol and his team for putting on a great race.
Remember the next in the series is here is in Oct, don't miss it!
Also try and support the Haigh hall summer races, awesome fun :]
So there you have it, the story so far, now back to the training!

Note; photo shows last years event.

How Posture Affects Running Performance click here



Saturday 27 February 2010

Wins in both team events plus I pick up first V45 award at Standish Trail Race



Mud, Mud and more Mud.
Southport Waterloo A/C battled the mud and challenging course to come away with first male and female teams, Tracey finished 2nd lady, Christine won the V ladies 50 and I picked up first V 45.
Good day at the office, report to follow!

Tuesday 23 February 2010

RUNNING FREE :]

RACE WEEK
Hi again, into a new week and March is just around the corner, it's snowing as I speak, lets hope it doesn't stick.

I'm racing the Standish Hall trail race on Saturday, should be fun.
In march I've got a 20 mile road race on the 14th and the Liverpool 1/2 at the end of the month.
Yesterday i ran down to the club session, we did 10 x sprints over the railway flyover at Ainsdale.
We were hitting 12 mph over the top and Doctor simon was giving me a hard time!
After, I ran home, which gave me 2 hours and 7 mins running.
I took it easy today with 2 laps round the Velvet trail with Tess = 49 mins.
Tomorrow I'm hoping for 3 hours easy, a short run Thurs then lets see what I can do in the race on Saturday.
Training secrets of the kenyan runners click here
Enjoy the cool video :]

Saturday 20 February 2010

The Spirit of the Marathon

NAUGHTY, NAUGHTY, VERY VERY NAUGHTY !!!
Tess and me headed out on a long one over the big sand dunes and through the pinewoods. We got stopped twice by rangers going through a private path inside the woods. Seem I need a pass from 'Natural England' who control the Ainsdale pinewoods, oh well :{ Finished with 3 hours and 1 min. Don't really like these slow runs but i know it will do me good in the end!

Friday 19 February 2010

How to lose weight fast

http://www.javedantv.com/wp-content/uploads/2010/01/t1larg.rye.bread.gi.jpg
I've lost 6 lb in just 6 weeks and all I've done is cut bread from my diet, I use to think it was the fat in bread that made you put weight on, but after reading THIS I now know it's also the added sugar that causes the problem!

Thursday 18 February 2010

Experience


by Vern Gambetta

What kind of experience do you have? How long have you been doing what you are doing? Are you constantly challenging yourself to get better? Are you gaining experience or doing the same thing over and over? Are you repeating mistakes or do you learn from them and improve? Dr Joe Vigil summed it quite well for me once when he said; You can have one experience thirty times or you can have Thirty years experience.” Who would you rather be around and learn from? I have had to work too often with people who have had one experience Thirty times. It is stifling. Experience is a great teacher. You gain experience by seeking out new ideas and new approaches, you rediscover old approaches that previously did not work, but will work now. It makes each day exciting, there is something to wake up for!

Training for the week
Sat 20th
long easy run, sandhills and pinewoods with Tess = 3.01
Thur 18th
6 x 4 min [ 3 mins 6.48 pace-1 min 5.44 pace] with 1 min rec. average pace inc recoveries = 6.46 pace for 30 mins. Plus 6 x smart strides max speed 12.8 mph total time inc warm up-warm down = 48 mins
Wed 17th

Big sandhills easy with Tess, the sun was out at last = 1.27
Tue 16th
Marius Bakken session, variation of speed-going long, learning pace control, having confidence.
12 min 6.04 pace, 3 min 5.44 pace, 6 min 6.04 pace, 3 mins 6.48 pace, 9 min 6.04 pace, 3 mins 5.44 pace, 1 min 5.44 pace, 1 min 5.44 pace with 2 min recover between each.
tough session but made it through with flying colours :]
mon 15th
club fartlek session at 10 k pace, wet and windy and started to feel quite cold by the end. ran down and back = 2.07
RUNNING
The B K Method


Sunday 14 February 2010

The 40th Parbold Hill Race

The 40th Parbold Hill race, an epic adventure!http://1.bp.blogspot.com/_8hVLpUsYJ6o/SDmwKXz0sRI/AAAAAAAABlo/icT9AixuSkc/s320/ME%2BAT%2BPARBOLD.jpg
Simon Tobin gave me and 3 of his friends Jen Unwin, David Unwin and Phil Shorrock a lift to the start of a truly Classical Parbold hill race.
I warmed up with Simon, running part way up Hunters hill, legs feeling good, expectations high!
We got to the start line in the playing fields with 5 mins to go, only to be told the start would be delayed by 10 minutes due to the large number of runners still queuing to get a number!
Thankfully conditions were not to cold and at last we were off, almost 500 stampeding wilder beast charged forward, we banged and barged are way round a lap before exploding out through a narrow gap out into the road. I effortlessly made my way through the mass of runners up ahead. I could see the flashing lights of the lead police car and the front of the race unfolding in front of my eyes. After 1/2 mile we turned left and headed straight up the quarry road, a sea of bobbing heads took on the challenge of gravity, the 1st mile passed in 6.15,. I was going well, slowly taking out runner after runner on my upward flight, after a very steep section we emerged out on to the tops with spectacular views of the local countryside all around. I pressed the accelerator button and propelled myself forward ready for the downhill assault!
Posture tall, leaning forward from the ankles I locked into gravities pull, They pay good money for this don't ya know, an awesome roller coaster ride to die for! I flick my heels up behind me and drive my knee's forward, faster and faster I plunge. I can see Chris Pedder just ahead, this is amazing, he is such a good X/C runner it's rare for me to get this close to him, my new training programme and healthy eating diet must be working! All to soon we reach the bottom fields and head out along the road, a left turn 400m further on and the climbing starts in earnest again, knees pumping high, I gear down, shortening my stride and increasing my leg turnover, I focus in on the runner in front imagining I'm being pulled forward by a big rubber band. Through the trees and out onto the notorious Parbold hill main road, as we go past the church the grade increases and the runner in front starts to pull away, negative thoughts flash through my mind, but i replace them with positive feelings of power and drive. Onto the last section I fight back increasing my tempo I pass the guy ahead, then another as I go over the top [in 19th place] like a King of the mountains sprinter in the Tour De France. We are greeted by a large enthusiastic crowd cheering us on our merry way, two brutal hill conquered one to go!
Soon we turn left and follow a old farmers cart lane that's been here since the mists of time, I start to slip and slide on the mud as my trail shoes fail to bite into the slime, one by one a group of runners pull past me, I desperately fight to hold last in line. at last after a long slog up through the fields we reach tarmac and I use my road racing skills to move up to the front of our fast moving group just in time for the final off road uphill assault, I slip back again and by the end of the climb I'm grimly clinging onto the back of the bunch again. The old ruined windmill comes next, one of the highest points of the course, a sharp right soon after takes me down a narrow rocky, muddy path, I trip and smash my knee on a jutting rock, no time for damage inspection, I clamber up and climb over a wall before charging down the final descent.
Across a road and onto the last field, we are taken further out than normal due to part of the field being re seeded for the spring, over a stream, a last final all out effort as I try to catch the guy in front of me who is starting to stagger as his energy drains away.
I cross the finish line muddy and bloody but elated and ecstatic in 23rd, my highest ever finish in 15 years of trying here.Cool!
15 southport waterloo runners raced here, a great turn out, Brian Davey had an epic battle with Neil Adshead and a very fast improving simon Tobin to finish second of the SWAC runners in, Gary Kenny and Phil bailey also had very good runs.
Vicky Harvey just out paced a very fit looking Liz Stanfield, followed by Carole Handley and a smiling Rachel Thomas.
Simon's friends D Unwin finished in 1.2.16 with Jen Unwin and Phil Shorrock both first timers here finishing in excellent times of 1.22.50 and 1.21.08.














23196023
R. BowkerM45(006/070)Southport Waterloo00:47:57
24263024 S. AgerM45(007/070)Skelmersdale Boundary Har00:48:02
25493025 I. MagillM40(004/049)Liverpool Running Club00:48:30
26390026 J. UnderwoodM(013/149)Unattached00:48:36
27191027 S. MorranM55(001/017)Northern Vets AC00:48:44
28256028 J. ThompsonM40(005/049)Skelmersdale Boundary Har00:48:49
29226029 M. HoughtonM40(006/049)Spectrum Striders00:48:57
30484030 P. BoyceM(014/149)Liverpool Running Club00:49:06
31434031 P. BoardmanM45(008/070)Horwich RMI Harriers00:49:14
32171032 R. MarshM(015/149)St Helens & Sutton00:49:19
3388033 M. ShillabeerM(016/149)ABC Runners00:49:21
3475034 K. TuzioM45(009/070)Wigan Phoenix00:49:30
35250035 T. JacksonM50(003/047)Newburgh Nomads00:49:32
36199 001L. WhitfieldF(001/020)Spectrum Striders00:49:48
37424036 P. DaintithM40(007/049)Spectrum Striders00:49:49
38329037 S. CapponiM(017/149)Penny Lane Striders00:49:50
39349038 A. BerryM(018/149)ABC Runners00:50:04
40122039 I. WilsonM(019/149)ABC Runners00:50:04
41454040 T. NicholsonM(020/149)Unattached00:50:06
42260041 D. Cole-JonesM(021/149)Skelmersdale Boundary Har00:50:06
43417042 N. GarnettM45(010/070)Spectrum Striders00:50:07
441043 A. SmithM45(011/070)Unattached00:50:08
45419044 A. LloydM(022/149)Unattached00:50:09
46421045 M. HargreavesM(023/149)Penny Lane Striders00:50:11
4763046 M. CarrM45(012/070)Unattached00:50:22
48451047 R. MartindaleM(024/149)Unattached00:50:32
49249048 W. CoppelovM50(004/047)Newburgh Nomads00:50:36
50154049 M. HoathM(025/149)Meltham AC00:50:45
51449050 P. MasonM45(013/070)ABC Runners00:50:57
5285051 J. SpencerM45(014/070)Spectrum Striders00:50:59
5373052 P. StintonM(026/149)Buckley Runners00:51:04
54392053 P. MarshallM(027/149)Unattached00:51:10
55416054 J. ConnollyM(028/149)Penny Lane Striders00:51:11
5642055
B. DaveyM50(005/047)Southport Waterloo00:51:14
57224056 C. MerrimanM45(015/070)Unattached00:51:16
5890057 M. CampbellM(029/149)Unattached00:51:17
59229058 D. LodgeM45(016/070)Lancashire Constabulary00:51:18
60278059 S. HillM(030/149)Sunlight Runners00:51:25
61432060 S. MonaghanM50(006/047)Achille Ratti00:51:37
6256061 S. FoleyM40(008/049)Unattached00:51:38
63436 002L. HeyesF35(001/023)Horwich RMI Harriers00:51:40
64294062 E. McCallumM45(017/070)Unattached00:51:41
65387063 G. PierceM40(009/049)Liverpool Running Club00:51:45
66325064 R. SmallboneM(031/149)Unattached00:51:46
67290065
M. AdsheadM45(018/070)Southport Waterloo00:51:46
68116066 R. PartingtonM(032/149)Ozonefit00:51:59
69178067
S. TobinM45(019/070)Southport Waterloo00:52:02
708068 H. HadziabdicM40(010/049)East Cornwall Harriers00:52:04
71389069 A. GarnettM55(002/017)Spectrum Striders00:52:07
72272070
G. KennyM40(011/049)Southport Waterloo00:52:08
73277071 J. QuirkM(033/149)Unattached00:52:09
74114072 H. LewisM50(007/047)Buckley Runners00:52:11
75430 003H. WatsonF40(001/027)Unattached00:52:21
76240073
P. BaileyM55(003/017)Southport Waterloo00:52:23
77496074 C. JacksonM(034/149)Glossopdale Harriers00:52:24
7860075 T. HeskethM60(001/010)Horwich RMI Harriers00:52:30
79311076 A. KeeleyM45(020/070)Penny Lane Striders00:52:41
80302 004E. MaylorF35(002/023)Unattached00:52:46
81102077 J. McInerneyM(035/149)Unattached00:52:48
82170078 J. HillmanM40(012/049)Newburgh Nomads00:52:58
83358079 A. SmithM(036/149)Horsham Joggers00:53:11
8471080 R. WoodM50(008/047)Liverpool Pembroke Sefton00:53:12
85375081 P. KayM55(004/017)ABC Runners00:53:19
86402082 A. ZoellnerM(037/149)Skelmersdale Boundary Har00:53:22
87213083 D. MullenM45(021/070)Fell Runners Association00:53:27
88209084 G. CarneyM(038/149)St Helens Striders00:53:29
89254 005D. CampbellF(002/020)Skelmersdale Boundary Har00:53:30
9035085 C. HeynM(039/149)Unattached00:53:32
9194086 A. GormanM45(022/070)Horwich RMI Harriers00:53:36
92183087 P. CorriganM45(023/070)Birkenhead AC00:53:38
93450088 J. WilkinsonM(040/149)Unattached00:53:46
94153089 B. WolstenholmeM(041/149)Unattached00:53:47
95467090 A. SullivanM(042/149)Unattached00:53:48
96185091 M. McGuinnessM45(024/070)GM Fire & Rescue Service00:53:51
97164092 P. DonaghueM40(013/049)Buckley Runners00:53:53
9825093 S. BroadfootM45(025/070)Northern Vets AC00:53:55
99401094 F. MartinM45(026/070)Penny Lane Striders00:53:56
100330095
M. CunninghamM45(027/070)Southport Waterloo00:53:56
101109096 R. GreenM40(014/049)Pensby Runners00:54:11
102307097 J. FouldsM50(009/047)Unattached00:54:22
103315 006P. GaterellF35(003/023)Parbold Pink Panthers00:54:25
104208098 R. BurkeM40(015/049)Liverpool Running Club00:54:28
105490099 M. HirrellM40(016/049)Penny Lane Striders00:54:30
106251100 F. DuenbierM50(010/047)Newburgh Nomads00:54:32
107381101 S. LiveseyM(043/149)Fell Runners Association00:54:36
108461102
P. CousinsM50(011/047)Southport Waterloo00:54:40
109298 007J. RileyF40(002/027)Unattached00:54:46
110220103 D. NurseM40(017/049)Abbey Runners00:54:50
111141104 P. CreanM(044/149)Unattached00:54:51
112155105 J. StablesM(045/149)Meltham AC00:54:56
113132106 T. MurphyM45(028/070)Spectrum Striders00:54:56
114453107 C. FarrowM(046/149)Unattached00:54:57
115486108
A. HudsonM45(029/070)Southport Waterloo00:54:57
116393109 S. BurgessM(047/149)Unattached00:55:01
117410110 C. McNeillM(048/149)Unattached00:55:03
11880111 R. CharlesM(049/149)Unattached00:55:08
119488112 R. PorterM40(018/049)Unattached00:55:14
120409113 G. McNeillM(050/149)Unattached00:55:16
12161114 K. FowlerM55(005/017)Bolton United Harriers00:55:19
122221115 K. BrownM45(030/070)Warrington Road Runners00:55:20
123137 008R. CleggF(003/020)Liverpool Harriers00:55:21
124442116 W. HineM(051/149)Unattached00:55:23
125476117 D. VaughanM(052/149)Unattached00:55:30
12640118 P. RobertsM65(001/010)Buckley Runners00:55:31
127289 009D. HopeF35(004/023)Staffs Moorlands AC00:55:34
128177 010I. HughesF40(003/027)Burnden Road Runners00:55:38
12962119 R. HarrisM45(031/070)Unattached00:55:42
130282120 B. QuirkM(053/149)UKNetRunner00:55:44
131495121 A GaskellM40(019/049)Spectrum Striders00:55:51
132173122 M. CromptonM45(032/070)Pensby Runners00:55:52
133469123 R. AndersonM45(033/070)Unattached00:56:20
134188124 J. StatterM(054/149)Unattached00:56:21
135403125 T. ManM40(020/049)Penny Lane Striders00:56:22
13695126 W. MerrittM45(034/070)Liverpool Running Club00:56:25
137167127 G. MartinM(055/149)Prestwich AC00:56:27
138117 011D. UrquhartF35(005/023)Buckley Runners00:56:31
139232128 P. ChadwickM40(021/049)Unattached00:56:37
140197129 L. MercerM40(022/049)Horwich RMI Harriers00:56:40
141219130 A. TaylorM55(006/017)Mysteruns of Abergele00:56:42
142159131 C. HigginsM50(012/047)Buckley Runners00:56:46
14317132 I. McNeillM(056/149)Penny Lane Striders00:56:47
144408133 R. KennyM45(035/070)Unattached00:56:49
145337134 N. TaylorM(057/149)Skelmersdale Boundary Har00:56:52
146194135 A. AcklamM40(023/049)Preston Harriers00:56:56
147156136 R. HarperM(058/149)Skipton AC00:56:57
148328137 J. KeyworthM50(013/047)Pensby Runners00:57:01
149179138 P. CollinsM45(036/070)Wirral AC00:57:02
150163139 P. ElliotM50(014/047)Pensby Runners00:57:05
151127140 S. HillM(059/149)Unattached00:57:07
15226141 J. MorrisM65(002/010)Buckley Runners00:57:08
153135 012M. MurphyF40(004/027)Liverpool Harriers00:57:10
154413142 I. RocheM45(037/070)Penny Lane Striders00:57:16
155200143 C. ReidM45(038/070)St Helens Striders00:57:19
156497144 C. SeddonM(060/149)Royal Marines Reserves00:57:23
157138145 G. ScholefieldM55(007/017)Pensby Runners00:57:24
158407146 D. BaronM40(024/049)Wesham Road Runners00:57:42
159130147 D. McDonaldM(061/149)Unattached00:57:47
160182148 G. MitchellM40(025/049)Unattached00:58:02
161271149 A. ConwayM40(026/049)Unattached00:58:03
162336150 J. SlavinM(062/149)Liverpool Harriers00:58:05
163335151 C. SlavinM65(003/010)Northern Vets AC00:58:05
164262152 I. DoyleM(063/149)Skelmersdale Boundary Har00:58:10
165202153 C. AkersM(064/149)Unattached00:58:12
166326154 M. MiddlemasM(065/149)Unattached00:58:12
167485155 G. HalsallM(066/149)Merseyside Police SSA00:58:18
168205156 S. HollisM50(015/047)Road Runners Club GB00:58:22
16927157 D. CapenerM50(016/047)Unattached00:58:25
170107158 S. MacavoyM45(039/070)Unattached00:58:27
1714159 D. HowarthM50(017/047)Unattached00:58:31
17216160 M. McKrellM(067/149)Unattached00:58:34
173310161 M. McCabeM40(027/049)Penny Lane Striders00:58:35
174379162 R. McHarryM45(040/070)Spectrum Striders00:58:36
175386163 J. CoxM(068/149)Liverpool Running Club00:58:37
176129164 A. HignettM(069/149)Unattached00:58:38
177276 013C. QuirkF50(001/010)Skelmersdale Boundary Har00:58:38
178255165 D. StonehouseM(070/149)Skelmersdale Boundary Har00:58:40
179457166 J. ClaytonM(071/149)Unattached00:58:45
180165 014K. PerreaultF(004/020)Manchester Harriers00:58:50
181406167 G. KennedyM50(018/047)Wesham Road Runners00:58:58
182480168 J. HumphriesM50(019/047)Mysteruns of Abergele00:59:04
183146169 P. StocktonM(072/149)Unattached00:59:11
184252170 B. KennedyM60(002/010)Newburgh Nomads00:59:14
185377 015P. ThurtleF(005/020)Penny Lane Striders00:59:14
186287171 P. KellyM45(041/070)Unattached00:59:20
187239 016K. JarvisF45(001/019)ABC Runners00:59:26
188186172 S. FishM55(008/017)Clayton le Moors Harriers00:59:28
189314173 A. HolmesM(073/149)Unattached00:59:30
190418 017O. LloydF35(006/023)Unattached00:59:30
19193 018S. GormanF35(007/023)Horwich RMI Harriers00:59:30
192428174 S. PilditchM(074/149)Spectrum Striders00:59:34
19391175 R. SharkeyM(075/149)Unattached00:59:35
194382176 J. WebsterM40(028/049)Unattached00:59:39
195320177 P. WhiteM40(029/049)Unattached00:59:40
196126178 P. BromleyM45(042/070)Unattached00:59:45
197218179 S. PembertonM50(020/047)Penny Lane Striders00:59:45
19837180 S. EldonM40(030/049)Unattached00:59:48
199359181 A.J. BoothM(076/149)Unattached00:59:50
200238182 C. HornbyM45(043/070)Unattached00:59:51
201355183 P. WilkinsonM50(021/047)Skelmersdale Boundary Har00:59:54
202411184 S. HoughtonM(077/149)Unattached01:00:02
203266185 J. WaltonM50(022/047)Unattached01:00:07
204223186 S. HortonM(078/149)Unattached01:00:12
205233187 I. EgglestoneM40(031/049)Unattached01:00:19
206204188 P. SmithM40(032/049)Ozonefit01:00:22
207479189 P. DoyleM45(044/070)Unattached01:00:23
208472190 H. JacksonM(079/149)Bolton Metro Tri Club01:00:25
209110191 W. RichardsonM(080/149)Unattached01:00:27
210500192 M. LisleM55(009/017)Mersey Tri01:00:32
211120193 G. SkeltonM(081/149)Unattached01:00:38
21245 019C. HallF40(005/027)Sunlight Runners01:00:40
213468194 S. EvansM(082/149)Unattached01:00:46
214474 020N. CooperF(006/020)Penny Lane Striders01:00:55
21536195 M. HeynM(083/149)Unattached01:01:01
216201 021F. JohnstonF40(006/027)Parbold Pink Panthers01:01:03
217492 022S. GreeneF50(002/010)Liverpool Running Club01:01:03
218187196 K. LesterM(084/149)Liverpool Pembroke Sefton01:01:11
219297197 J. CaddickM(085/149)Unattached01:01:21
22067198 A. ThorntonM40(033/049)Unattached01:01:30
221412199 P. RocheM50(023/047)Merseyside Police SSA01:01:33
222157 023G. DarbyF45(002/019)Penny Lane Striders01:01:39
223365200 R. DilworthM(086/149)Unattached01:01:41
224268201 S. HirdM55(010/017)Unattached01:01:45
22587202 N. WalkerM55(011/017)Unattached01:01:50
226300203 M. ParkerM(087/149)Unattached01:01:52
227431204 A. PicklesM(088/149)Unattached01:01:53
228160205 A. MoylanM(089/149)Warrington Tri Club01:01:54
22984206 R. OlsonM(090/149)Unattached01:01:57
230487
024V. HarveyF40(007/027)Southport Waterloo01:02:12
23120207 D. UnwinM50(024/047)Unattached01:02:16
23283208 P. HarrisonM(091/149)Royal Marines Reserves01:02:24
233284209 W. HarrisonM50(025/047)Unattached01:02:25
234180210 D. cahillM(092/149)Unattached01:02:25
23530211 B. BrownM45(045/070)Unattached01:02:26
236286 025R. FishwickF(007/020)St Helens Striders01:02:31
237499212 D. HainsM40(034/049)Unattached01:02:32
23848213 T. KellyM45(046/070)Unattached01:02:33
239305214 D. GreenM(093/149)Pensby Runners01:02:35
240423215 T. WoodsM45(047/070)Unattached01:02:36
241360
026E. StanfieldF40(008/027)Southport Waterloo01:02:52
242435216 M. ChapmanM(094/149)Unattached01:03:00
243438217 D. WignallM45(048/070)Unattached01:03:01
244203218 J. GriffithM50(026/047)Littlewoods Running Club01:03:02
245140219 G. WilkinsonM(095/149)Unattached01:03:03
246426220 N. GriffithsM60(003/010)Spectrum Striders01:03:10
247150221 M. RobertsM55(012/017)Pensby Runners01:03:13
248101222 T. McVeyM50(027/047)Unattached01:03:17
249357223 G. DowlingM(096/149)Skelmersdale Boundary Har01:03:20
250285224 M. ClaytonM(097/149)Unattached01:03:26
251228225 J. ColvinM(098/149)Unattached01:03:29
252489226 G. RandfieldM(099/149)Penny Lane Striders01:03:30
253455227 M. SalisburyM45(049/070)Clayton le Moors Harriers01:03:34
254190228 R. SharpM(100/149)Unattached01:03:40
25553229 M. CollierM45(050/070)Horwich RMI Harriers01:03:44
256128230 C. ClarkeM(101/149)Unattached01:03:46
257267231 M. HowardM50(028/047)Unattached01:03:47
258396232 B. TaylorM45(051/070)Penny Lane Striders01:03:48
259234233 K. TimminsM40(035/049)Unattached01:03:54
260103234 A. HillesdonM40(036/049)Unattached01:04:01
26176 027B. CollierF35(008/023)Unattached01:04:02
262338235 J. SpencerM45(052/070)Skelmersdale Boundary Har01:04:03
263189 028C. DickinsonF45(003/019)ABC Runners01:04:04
26428236 R. LongM45(053/070)Lancashire Constabulary01:04:08
265473237 D. FaircloughM55(013/017)Unattached01:04:12
266161 029F. HigginsF40(009/027)Buckley Runners01:04:15
267306 030E. LucyF(008/020)Penny Lane Striders01:04:16
268261238 A. BoseM45(054/070)Skelmersdale Boundary Har01:04:17
269124239 A. MilhenchM40(037/049)Unattached01:04:18
27039240 A. AppletonM50(029/047)Unattached01:04:22
27114241 J. HorrocksM45(055/070)Greater Manchester Police01:04:23
2726242 A. AstorM(102/149)Unattached01:04:24
273166243 P. ManningM50(030/047)Liverpool Running Club01:04:28
274350244 A. ReynoldsM(103/149)Unattached01:04:40
275351245 R. ReynoldsM50(031/047)Unattached01:04:40
276192246 S. TabernerM45(056/070)Unattached01:04:45
277245247 J. GrestyM65(004/010)Skelmersdale Boundary Har01:04:46
278? -unknown- (n/a) 01:04:47
279356248 J. FaragherM(104/149)Skelmersdale Boundary Har01:04:48
280312 031K. JohnsonF40(010/027)Unattached01:04:51
281253 032P. RivasF45(004/019)Skelmersdale Boundary Har01:04:51
282371249 D. HartM(105/149)Unattached01:04:53
283301 033N. RobertsF(009/020)Preston Harriers01:04:54
28464250 E. LiversidgeM(106/149)Unattached01:04:55
28568 034B. FlemmingF55(001/005)Rossendale Harriers01:04:57
286385251 G. ThomasM60(004/010)Pensby Runners01:04:59
287498252 C. GontageM(107/149)Unattached01:05:03
288452253 P. McIntyreM(108/149)Unattached01:05:04
289273254 M. KirkM50(032/047)Gairloch Road Runners01:05:28
290158255 S. DarbyM50(033/047)Penny Lane Striders01:05:35
291225256 M. HastieM(109/149)Unattached01:05:36
292318257 M. MasheterM50(034/047)Unattached01:05:37
293462
035C. HandleyF50(003/010)Southport Waterloo01:05:47
294481258 D. WordsworthM40(038/049)Unattached01:05:49
295274259 K. HulksM40(039/049)Unattached01:05:52
296491260 L. GreeneM50(035/047)Unattached01:05:56
297174261 D. WebsterM(110/149)Unattached01:06:01
298394 036D. NadenF45(005/019)Unattached01:06:06
299148 037C. EvansF40(011/027)Unattached01:06:12
300303 038S. AdamsF40(012/027)Parbold Pink Panthers01:06:13
301291262 A. BestM45(057/070)Unattached01:06:18
30231263 M. SammonM(111/149)Horwich RMI Harriers01:06:27
303374264 P. CoffeyM45(058/070)Unattached01:06:35
304295 039H. NurseF40(013/027)Abbey Runners01:06:35
305113265 I. GratrixM(112/149)Pensby Runners01:06:37
306264 040J. CrowtherF45(006/019)East Cheshire Harriers01:06:40
307323266 V. MartinM40(040/049)Unattached01:06:45
308235
041R. ThomasF35(009/023)Southport Waterloo01:06:51
309279 042J. LeatherlandF35(010/023)Unattached01:06:52
310339 043C. CarrF45(007/019)Parbold Pink Panthers01:06:54
311376267 J. CarterM(113/149)Unattached01:06:56
312354268 R. LowM50(036/047)Newburgh Nomads01:07:02
313361 044S.J. DawsonF45(008/019)Unattached01:07:04
314147269 P. HenleyM60(005/010)Liverpool Harriers01:07:07
315212 045J. MullenF40(014/027)Parbold Pink Panthers01:07:10
316246270 Jas. GrestyM(114/149)Unattached01:07:12
317494 046A. SpoonerF35(011/023)Penny Lane Striders01:07:14
318181271 M. NewtonM(115/149)Unattached01:07:21
319118272 A. CartwrightM(116/149)Unattached01:07:31
320482273 J. PetersM(117/149)Unattached01:07:37
321211274 M. HudsonM50(037/047)Unattached01:07:41
322415275 P. CurranM(118/149)Unattached01:07:49
323112276 G. CahillM(119/149)Unattached01:07:53
324471277 P. LakelandM50(038/047)Preston Harriers01:07:54
3252278 M. LawsonM(120/149)Unattached01:07:56
326131279 R. WellsM40(041/049)Unattached01:08:11
3273 047F. BurrowsF(010/020)Unattached01:08:20
32833280 C. ChapmanM(121/149)Unattached01:08:22
329257 048J. WarnerF45(009/019)Skelmersdale Boundary Har01:08:29
330465281 G. SmithM(122/149)Unattached01:08:31
331378 049E. TurnerF40(015/027)Liverpool Running Club01:08:33
332169282 D. KenneyM50(039/047)Unattached01:08:36
3337 050P. HadziabdicF40(016/027)Birkenhead AC01:08:47
334242 051A. RoeF(011/020)Unattached01:08:51
335243283 J. CitarellaM(123/149)Unattached01:08:53
336458284 J. WarburtonM(124/149)Unattached01:09:01
337133285 P. RittenburgM45(059/070)Unattached01:09:03
338111286 A. MossopM(125/149)Unattached01:09:04
339? -unknown- (n/a) 01:09:05
340316287 R. MackeyM60(006/010)Buckley Runners01:09:08
34189288 M. MohammadiM(126/149)Unattached01:09:08
342422289 S. TroyM50(040/047)Pensby Runners01:09:13
343270290 H. McFaulM(127/149)Unattached01:09:20
344108291 A. BeaumontM45(060/070)Unattached01:09:22
34574 052C. MorrisonF45(010/019)Sunlight Runners01:09:27
346443 053S. ExonF55(002/005)Trafford AC01:09:38
347448292 P. McMasterM45(061/070)Unattached01:09:39
348308 054C. LeggatF(012/020)Unattached01:09:40
349175293 E. GrahamM50(041/047)Unattached01:09:41
350172294 J. BarbourM45(062/070)Unattached01:10:02
351244295 A. MaloneM(128/149)Unattached01:10:05
35296 055J. ShackleyF(013/020)Unattached01:10:09
353139 056J. HaslamF45(011/019)Unattached01:10:10
35478296 J. FrancisM65(005/010)Clayton le Moors Harriers01:10:11
355151 057P. BrathertonF50(004/010)Unattached01:10:14
35632297 S. JeffersM50(042/047)Unattached01:10:14
35711298 J. TompkinsM45(063/070)Greater Manchester Police01:10:19
358210299 J. BarnesM45(064/070)UKNetRunner01:10:24
359269300 D. McFaulM(129/149)Unattached01:10:38
360361 duplicated at 313 (n/a) 01:10:51
361439301 D. PeersM50(043/047)Pensby Runners01:10:52
362372302 S. HoweM50(044/047)Unattached01:10:54
36357
058H. LodgeF40(017/027)Southport Waterloo01:10:57
364464303 W. BeachM45(065/070)Liverpool Running Club01:10:58
365460304 P. MurphyM(130/149)Unattached01:10:59
366193 059K. TabernerF40(018/027)Parbold Pink Panthers01:11:10
367300 duplicated at 226 (n/a) 01:11:13
368324 060S. CharmanF55(003/005)Spectrum Striders01:11:20
369247305 A. FisherM(131/149)Mersey Tri01:11:20
370281306 N. CollinsonM(132/149)Unattached01:11:31
37138307 R. HambyM65(006/010)Unattached01:11:35
372404308 D. ParkinsonM40(042/049)Unattached01:11:50
373427309 P. HarrisonM(133/149)Unattached01:11:53
374321 061G. CsizmadiaF45(012/019)Wrexham AC01:11:59
375429310 S. HickeyM45(066/070)Harbour Club Liverpool01:12:15
376237311 P. RoachM45(067/070)Unattached01:12:17
377466312 N. W. GouldingM(134/149)Unattached01:12:30
378309 062A. DochertyF50(005/010)Wesham Road Runners01:12:32
379368 063L. O'NeillF45(013/019)Sweatshop01:12:37
38077313 G. ArnoldM70(001/006)Preston Harriers01:12:38
381152 064L. PearsonF40(019/027)Unattached01:12:40
382341 065J. WilliamsF35(012/023)Parbold Pink Panthers01:12:41
383384314 P. EdwardsM70(002/006)Northern Vets AC01:13:01
38443315 T. CoffeyM(135/149)Liverpool Running Club01:13:01
385440316 T. ArmitageM(136/149)Unattached01:13:04
386145317 A. PepperM40(043/049)Unattached01:13:05
387332318 M. LeeM(137/149)Unattached01:13:06
388283319 A. SnapeM40(044/049)Unattached01:13:21
389125320 G. Nicholls???M50(045/047)Unattached01:13:28
390353321 R. HillM70(003/006)Clayton le Moors Harriers01:13:32
391352 066D. PowellF(014/020)Parbold Pink Panthers01:13:39
392446322 T. PalmerM40(045/049)Red Herrings AC01:13:40
393340323 H. JohnsonM70(004/006)Newburgh Nomads01:13:53
394414 067C. CunninghamF(015/020)Unattached01:13:53
395176324 D. BarrowM40(046/049)Merseyside Fire Service01:13:58
396184325 P. DalyM(138/149)MFRS Runners01:13:58
397241 068C. HoughtonF35(013/023)Penny Lane Striders01:14:04
39844326 B. GermanM50(046/047)Unattached01:14:10
399119327 R. PowellM(139/149)Unattached01:14:28
40052328 G. MaddenM(140/149)Unattached01:14:38
401456329 M. McDonaldM65(007/010)Bowland Fell Runners01:14:44
402348330 J. SmithM55(014/017)TRFA01:14:57
403327 069L. KeyworthF50(006/010)Pensby Runners01:15:04
404162 070S. ElliottF55(004/005)Pensby Runners01:15:04
40550331 S. LucasM(141/149)Unattached01:15:31
406363332 M. GrantM55(015/017)Unattached01:15:32
407459333 A. DickinsonM(142/149)Unattached01:15:38
408168 071C. MartinF(016/020)Prestwich AC01:15:39
40999334 P. HeaneyM60(007/010)Unattached01:15:47
410123335 P. HaighM(143/149)Unattached01:15:48
411106 072L. HeynF40(020/027)Unattached01:15:49
412105 073B. MistryF35(014/023)Unattached01:16:07
413447336 L. BumfordM70(005/006)Red Herrings AC01:16:08
414? -unknown- (n/a) 01:16:12
415313 074G. MasheterF(017/020)Unattached01:16:23
416373337 P. McKayM45(068/070)Unattached01:16:25
417206 075L. GoreF60(001/004)Unattached01:16:30
418280338 A. CalcroftM40(047/049)Unattached01:16:39
419216339 R. JohnsonM50(047/047)Red Rose Road Runners01:16:41
420217 076Y. JohnsonF50(007/010)Red Rose Road Runners01:16:42
421144 077M. HarrisonF45(014/019)Unattached01:16:52
422331340 J. AshcroftM65(008/010)Unattached01:16:56
423391341 M. TowlerM65(009/010)Northern Vets AC01:17:01
42455342 M. DayM(144/149)Unattached01:17:04
425143 078M. ZollmanF55(005/005)Unattached01:17:15
426227 079C. NewburyF40(021/027)Liverpool Running Club01:17:30
427? -unknown- (n/a) 01:17:42
428333343 G. LeeM55(016/017)Wigan Phoenix01:17:49
429395344 R. BurgessM55(017/017)Unattached01:18:04
43086 080A. WalkerF(018/020)Unattached01:18:17
43192345 P. PrescottM(145/149)Unattached01:19:10
432463
081M. MurdinF60(002/004)Southport Waterloo01:19:25
433195 082C. AcklamF35(015/023)Preston Harriers01:19:38
43482346 C. JonesM45(069/070)Sunlight Runners01:19:39
435292347 B. PycroftM70(006/006)Fell Runners Association01:20:08
43681 083H. JonesF40(022/027)Unattached01:20:54
43719348 P. SharrockM45(070/070)Unattached01:21:08
43847349 L. KellyM(146/149)Unattached01:21:30
439293 084D. RowleyF35(016/023)Mersey Tri01:21:43
440369350 G. O'TooleM(147/149)Unattached01:21:48
441477 085S. MinshullF35(017/023)Unattached01:22:11
442478351 M. MinshallM(148/149)Unattached01:22:12
443370352 C. WainwrightM40(048/049)Unattached01:22:18
444299353 M. WalshM75(001/001)Wesham Road Runners01:22:26
44523 086J. UnwinF45(015/019)Parbold Pink Panthers01:22:30
446437 087K. McGuinnessF45(016/019)Unattached01:22:48
44758 088J. CheeF60(003/004)Pensby Runners01:23:07
448388354 T. BollandM40(049/049)Formby Runners01:23:13
449142 089A. HewittF60(004/004)Rossendale Harriers01:23:48
450400 090M. HiltonF50(008/010)Unattached01:24:31
451405355 M. ParkinsonM(149/149)Unattached01:25:04
452230 091J. SinghF35(018/023)Unattached01:25:14
453222 092T. ParryF(019/020)Astley & Tyldesley RC01:26:11
45429 093J. SaundersF40(023/027)Unattached01:26:29
45549 094L. HughF40(024/027)Unattached01:26:39
45669356 D. BartonM60(008/010)Ford Halewood Club01:26:51
45754 095R. DayF35(019/023)Unattached01:27:26
458475 096T. VaughanF(020/020)Unattached01:27:38
45915 097C. HorrocksF45(017/019)Greater Manchester Police01:27:41
460366 098J. HiltonF40(025/027)Wigan Phoenix01:29:10
461367 099P. ColeF50(009/010)Unattached01:29:10
462399357 T. HiltonM60(009/010)Unattached01:29:36
463364358 J. BlowerM60(010/010)Unattached01:29:55
464345 100R. MorrisF40(026/027)Unattached01:31:30
46546 101R. BrightF40(027/027)Saddleworth Runners Club01:41:28
466383359 R. ArmstrongM65(010/010)Penny Lane Striders01:46:01
467346 102V. GordonF35(020/023)Unattached01:47:49
468347 103C. AtkinsonF35(021/023)Unattached01:47:52
469121 104S. TurnerF35(022/023)Unattached02:06:12
470344 105J. MaddenF35(023/023)Unattached02:06:12
471322 106L. AldridgeF50(010/010)Liverpool Running Club02:15:00
472288 107K. RockliffeF45(018/019)Liverpool Running Club02:15:00
473296 108J. ButlerF45(019/019)Liverpool Running Club02:15:00

























































































































433195 082C. AcklamF35(015/023)Preston Harriers01:19:38
43482346 C. JonesM45(069/070)Sunlight Runners01:19:39
435292347 B. PycroftM70(006/006)Fell Runners Association01:20:08
43681 083H. JonesF40(022/027)Unattached01:20:54
43719348 P. SharrockM45(070/070)Unattached01:21:08
43847349 L. KellyM(146/149)Unattached01:21:30
439293 084D. RowleyF35(016/023)Mersey Tri01:21:43
440369350 G. O'TooleM(147/149)Unattached01:21:48
441477 085S. MinshullF35(017/023)Unattached01:22:11
442478351 M. MinshallM(148/149)Unattached01:22:12
443370352 C. WainwrightM40(048/049)Unattached01:22:18
444299353 M. WalshM75(001/001)Wesham Road Runners01:22:26
44523 086J. UnwinF45(015/019)Parbold Pink Panthers01:22:30
446437 087K. McGuinnessF45(016/019)Unattached01:22:48
44758 088J. CheeF60(003/004)Pensby Runners01:23:07
448388354 T. BollandM40(049/049)Formby Runners01:23:13
449142 089A. HewittF60(004/004)Rossendale Harriers01:23:48
450400 090M. HiltonF50(008/010)Unattached01:24:31
451405355 M. ParkinsonM(149/149)Unattached01:25:04
452230 091J. SinghF35(018/023)Unattached01:25:14
453222 092T. ParryF(019/020)Astley & Tyldesley RC01:26:11
45429 093J. SaundersF40(023/027)Unattached01:26:29
45549 094L. HughF40(024/027)Unattached01:26:39
45669356 D. BartonM60(008/010)Ford Halewood Club01:26:51
45754 095R. DayF35(019/023)Unattached01:27:26
458475 096T. VaughanF(020/020)Unattached01:27:38
45915 097C. HorrocksF45(017/019)Greater Manchester Police01:27:41
460366 098J. HiltonF40(025/027)Wigan Phoenix01:29:10
461367 099P. ColeF50(009/010)Unattached01:29:10
462399357 T. HiltonM60(009/010)Unattached01:29:36
463364358 J. BlowerM60(010/010)Unattached01:29:55
464345 100R. MorrisF40(026/027)Unattached01:31:30
46546 101R. BrightF40(027/027)Saddleworth Runners Club01:41:28
466383359 R. ArmstrongM65(010/010)Penny Lane Striders01:46:01
467346 102V. GordonF35(020/023)Unattached01:47:49
468347 103C. AtkinsonF35(021/023)Unattached01:47:52
469121 104S. TurnerF35(022/023)Unattached02:06:12
470344 105J. MaddenF35(023/023)Unattached02:06:12
471322 106L. AldridgeF50(010/010)Liverpool Running Club02:15:00
472288 107K. RockliffeF45(018/019)Liverpool Running Club02:15:00
473296 108J. ButlerF45(019/019)Liverpool Running Club02:15:00