Clwydian road/hill run

Last long run before London. Still can't face 20 miles on the road, and will no doubt pay for my lack of discipline with yet another failed attempt at 2.45 in a fortnight. Instead, I mixed it up tonight with an interesting road/hill hybrid. I left Cadole for Gwernaffield, then quick running downhill to an extra loop round Mold. Through the town centre, then up to Gwernymynydd, up steeply to the Owain Glyndwr, then Maeshafn. I then left the tarmac for the route back to Cadole. One more extra loop before a five minute break to shovel some food down before joining the usual Friday night run up Moel Famau. With Huw, Rob and Peter we chased down John M, arriving at the top in a reasonably quick 40m. Slowed a little for the descent, then a lot for the final climb back to the Collie from Loggerheads! Perhaps 18-19 miles, but obviously very hilly, so it must have done some good - for the long summer fell races if not for London.

Kinnerton-Llandegla MTB loop

Mountain Bike: Higher Kinnerton-Bwlchgwyn-Llandegla-Red MTB Trail-Cefn y Bedd-Higher Kinnerton
Distance/Climb: 70k (1000m)
A very early morning attempt to squeeze some hopelessly late training in for the imminent Tour of Flanders. I arranged to meet Rich at Llandegla but cycled there from home at first light in beautiful cold, crisp and pin-sharp conditions. The ice was melting as I got into the steady ascent from Cefn y Bedd to Bwlchgwyn. This kicks up steeply in places, and is far harder on the knobbly tired mountain bike. Still, I thought it would do me some good - surely quite similar to the short, sharp climbs of Flanders. I added an extra very steep climb: from Bwlchgwyn over to Gwynfryn, then extended the approach to Llandegla MTB centre. Met Rich, then enjoyed an excellent blast round the old favourite 19k Red Route. Punctured on the long climb, then found the outer reaches almost unrecognisable from my 30 or so previous visits: wind damage may have altered the route? Some superb flowing singletrack and exhilarating fast descents, and a very different lakeside route back to the Centre. Tried to push the climbs as much as possible for training purposes, but was a little tired after an early start from home with lots of climbing (not to mention yesterday's race). After a brief snack, I headed back down a different route - the bridleway to Bwlchgwyn. From here, a quick descent to Cefn y Bedd then home.

Deeside Border League

Race: Deeside 4.4m (Border League race 5)
Time/Position: 24.43 (16th from 233)
Consistently average again in this season's Border League: my third consecutive 16th place! This is a very short, but sharp circuit - which heads from the old college in Connah's Quay up the painfully steep Kelsterton Lane (which I cycled up earlier this month). This gives two sharp kicks, tough to keep the pace going after a predictably fast start. I did pick up a couple of places though, and one or two more on the steep and wet descent back to the athletics track at the college. Cold throughout, with hail and sleet showers. Moved up to third in category, but will miss Round 6 due to the Tour of Flanders.

Trimpell 20

Race: Trimpell 20 mile (Lancaster)
Time/Position: 2.09.02 (20th from 502)
I really wasn't looking forward to this, seeing it purely as 'something to be done' in preparation for London. However, in the event it proved a very enjoyable family day out, albeit remarkably expensive for what was essentially a traffic free romp along the River Lune. The day was windy, which was yet another reason to start off ultra cautiously, and I was very conscious of my usual lack of long road runs (ie none) so far this year. So I just aimed for 6:30 mile pace throughout. This felt very comfortable as we turned round in the badlands of Morecambe then had the wind at our backs for the very pleasant but very long leg along the Lune, looping through the edge of Lancaster and way out east to near Claughton. My caution was probably wise, as the return leg was a bit of a battle into a headwind, although the route stays quite sheltered for the most part. I was aiming for sub 2.10, and had a little cushion, but kept slowly plodding away until the final lap round the athletics track: genuinely surprised to feel comfortable throughout, and even more surprised to really enjoy the race. This was only the fourth or fifth measured 20 miler I've ever done, and the first flat one, so it unsurprisingly took 15 minutes off my PB.

Horseshoe 'four climbs' circuit

Road Cycling: HK-Penbarras-Shelf-Llandegla-Horseshoe-Llangollen-Trevor-Minera-HK
Distance: 80k
If I'm behind with the marathon training, I am even further behind when it comes to the cycling: the Tour of Flanders (Ronde) starts in less than a month! Virtually no time spent on the bike all winter, so I had to use at least part of this weekend for some quality time in the saddle. I left HK at 8am, enjoying the novelty of dry and quiet road. I headed up for the sharp climb through Gwernymynydd then up to Bwlch Penbarras in around 50 minutes. The sunshine gave way to cold and cloudy conditions in the Vale as I dropped down towards Ruthin to pick up the obscure lanes which lead to the Shelf. Only the second time I've done this, for me the most enjoyable road climb in NE Wales. Rutted surface, so good training for the cobbles of Flanders. Wonderfully quiet, superb riding up to the Clwydian ridge then down through Llandegla to start the climb to the top of the Horseshoe Pass. From here, more welcome sunshine for the easier riding through Llangollen to Trevor. Back via Rhos, Minera and Cefn y Bedd before enjoying an additional 10k with E in the warmth of low-altitude HK! Felt like this morning outing was of some value, but the Ronde is twice as far and twice as hard.

Clwydian run

Behind with the marathon training, as ever. Couldn't face 20 miles on the road, so Jez and I did an early evening quick paced blast from Cadole down the leat, through Cilcain, then the long climb along the tracks to Moel Arthur. Daylight and sunshine was a tremendous novelty, even if my hands froze. From here, an excellent blast back to meet the normal run from the Collie bang on time. My hands were so cold I struggled to eat my espresso chocolates, stowed in the car as a 'pick-me-up'. Slowed considerably for the subsequent climb up Moel Famau and back. Maybe 18 miles all told, so I'm still way behind in terms of London training, but at least the 3000ft+ of climbing puts me ahead of schedule for the summer's long fell races.

Birkenhead Border League

Race: Birkenhead Park 5.5m (Border League race 4)
Time/Position: 31.17 (16th from 247)
I quite like this four-lap circuit of the park, but there is something rather odd about it: my time has been virtually the same for the last three races held at this venue. Just one or two seconds difference each time. I started quite slowly today, and gradually picked it up over the last two laps (I can never remember how many laps are involved until it's too late). Jez went off really quickly, and I couldn't close the gap. We are in a tight battle for second with Richard from Wirral, who also went off quite quickly. I pulled it back so Jez, Richard and I were in a line on the last lap - but another runner then sprinted past in the last 50m! Still good and tight in our category after four races, a challenging and enjoyable BL season.