Eglwyseg climbing

Managed to get a few climbs in on Wednesday evening. Just about enough light for four climbs between 6.30 and 8ish, with Dale Berry. Led the easy groove of SMD on the Suspect Walls at Trevor - just one move at the start, then easy plodding. Seconded the arete of Clue, So - again. Then led Disappearing Act (5+), a good strong line with nice climbing, up the obvious corner left of Clue, So. Nicely up the groove, then good positive holds over the small roof to a slabby finish. Very little arm strength! Finished seconding Forensic Science as the sun disappeared and things got rather chilly. Good to get out on the rock again. Had a 3 mile jog along the panorama prior to this. Legs feel fine after the marathon, so time to up the mileage again.

Paris marathon

A pleasing performance in the Paris marathon on Sunday - a tremendous event, great support and surroundings, particularly the mass start on the Champs Elysses. Finished in 3:09:22, a big PB and a good platform to go all out for sub-3 at Edinburgh in late May. Ran a very comfortable race, even achieving the fabled negative split (ran the second half about 2 seconds quicker than first half!), in ideal cool conditions. Probably stayed too far within comfort zone, didn't really suffer until last 3 or 4k, so picked up hundreds of places over final 15k. Will push much harder in Edinburgh - which will be my 10th marathon. Met Dave and his Penny Lane pals after the race, then had a long walk round the city, including a Louvre visit, with m and d. A flight cancellation meant I had to go back via Glasgow, 26 hours later than planned. Tiring.

Chester Spring 5 race

What was intended as a final sharpener/confidence boost before the marathon had exactly the opposite effect last night. Just couldn't get going in this evening 5 mile race, and limped home in 30:30. No idea what the problem was. Will have a short trot today, then rest up until Paris.

Tapering weekend

A quiet weekend, winding down now before the Paris marathon next Sunday. Joined the Colomendy run up Moel Famau on Friday. Very pleasant, if a little muddy after all the rain. Chased down by heavy showers on the descent. Followed up with a brisk 12 miler on the Sunday: from HK to Shordley, Llay, Rossett, Pulford, Dodleston and back.

Penmachno loop two

Took advantage of a weather window to head off for an early morning MTB sprint around the new loop two at Penmachno. We'd intended to do this last month, but were forced by the weather into another lap of loop one. Yesterday was bright and occasionally sunny. The new loop doesn't offer great riding, but has a real XC feel and gives a far better sense of 'place'. It goes north high above the Machno valley, to birch woods above Fairy Glen, then skirts the Lledr and up to a plateau with superb views over central Snowdonia. Still a bit of snow left. Then a long section of pedally singletrack leads back to rejoin loop one before the rocky section at Rowen. About 31km, a little under 2:50 for the circuit. Back home by midday.

Winter conditions, Glyderau

Went for a family walk up Moel Gyw from Llanarmon on Easter Monday, but thick mud, freezing wind and sleet made this impossible. Instead, I trotted up to the summit on my own, only to realise that full winter conditions had finally arrived in Snowdonia: obvious thick cover, the first all winter. So next day I headed off before 7am, and walked up into Cwm Bual via the awkward stream valley. Good thick cover in the cwm itself, which became excellent as I moved towards Esgair Gully. I've been curious about this deep, twisting grade I gully for years and was able to satisfy that curiosity in good snow conditions. Plodded up the slower slopes and entered the gully itself, ice smears adding to the powerdul atmosphere. Easy snow climbing, rather deep in places, leads via various twists and turns to the top section after which I downclimbed back to Cwm Bual, wanting a day on the tops. Contoured up to a spur which led to the plateau - waist-deep drifts and a bitter wind. Ploughed on to the summit of Foel Goch then across to Y Garn in a near white-out. Quite heavy snow, so paced down to Bananda Ridge. Dropped out of the wind, very deep snow at the top of the ridge, but a delightful descent back to Nant Ffrancon and drizzle. Managed a good intervals session in the evening, surprisingly - consistent 3:21 pace.

Ras yr Aran

First real fell race of the year today, with the Aran race from Llanuwchllyn. Sadly, 60mph winds and an iced-up ridge meant the race had to be shortened. But it still went to the lake just below the summit of Aran Benllyn, missing out the ridge to Fawddwy. Actually, we had a weather window for the race itself - windy but relatively benign with some sunshine and almost alpine conditions where the snow was lying. There was a fair covering higher up, with some ice. My performance was average at best, climbed quite badly - feeling it in the calves - but descended reasonably well into the wind: finished in 1:14:55 or so, slightly disappointing, especially given my rest day yesterday. Some good runs last week, including a longish Clwydian outing with Neil on Wednesday.

Aber-Conwy eight peak run

After work yesterday, M and D drove to Conwy and dropped me off at Aber - for a run in beautiful spring sunshine over the peaks back to the house in Conwy. Up Foel Dduarth in 23 minutes from Bontnewydd, then along the delightful runnable ridge over the steep Foel Ganol (great views straight down into Cwm Anafon), then Yr Orsedd (small flock of chough) and Pen Bryn Du to the track up Drum. Arrived at the rather chilly summit of Drum an hour after leaving Bontnewydd. Then exhilerating running along the next ridge via the top of Carnedd y Ddelw to the steep descent to Bwlch y Ddaefaen and some much-needed warmth. A steep slog (walking now) gained the top of Foel Lwyd, and then the rare treat of running the length of the rocky ridge over the top of Tal y Fan and down to Llangelynin and, eventually, Conwy and a fish supper. Around 2.75 hrs for the satisfying circuit, quite a bit of climbing, beautiful weather, and a good sharpener for the Aran race next Saturday.

Rhayader 'round the lakes' 20 mile race

Had no intention of racing the Rhayader 20 mile race on Saturday: just wanted to enjoy it, to finish in comfort, and achieved that nicely. It's a great event, leaving the town (in constant drizzle and low cloud) to climb up to 500m at the summit of Penrhiw-wen. But the climb is fairly gentle, if rather long. Then tremendous running, initially in mist, down to the Craig Goch reservoir with wild, far-reaching views. Then down to Penygarreg, the next lake, where I suffered from a stomach upset - my bete noir - which lost me five minutes as I searched for a quiet spot in the woods. Felt fine afterwards, and picked up places continually around Carreg ddu and Caban coch to the steep hill at mile 19. Kept it going to finish in Rhayader in 2:33:39 for 74th place, from 322. Lost at least 5 mins and never really felt I was pushing the pace, so quite pleased. Stayed the night at Steve and Jenny's in Llanwrthwl, and had a nice walk along the flooded Wye next morning. On Friday night, I joined the Colomendy run again, but just jogged along the leat in preparation for Rhayader. Ran for eight continuous days up to Rhayader, which is also pleasing.

Mold border league, Moel Famau run

Another setback to marathon training last week, when I caught a bug of some kind. Got over it reasonably quickly, but lost two full days of training. That said, I joined the Colomendy run on Friday night and felt fine - a really enjoyable outing for four of us up Moel Famau with showers sweeping in over the Vale, but clear sunshine east. Then gave the border league a good bash on Sunday, but finished disappointingly far down the field in 43rd (from 230) in 29:41. I was a minute slower than this last year, for the same hilly five mile circuit around Nercwys village - but was only five places up. Must have been an unusually strong field, because I felt I'd run a good race. Still, I'm now 12th senior male in the league, Buckley are second in division one: all to play for. Took the children up Waun y Llyn in the afternoon: bracing.

Foel Goch circuit, Moel Arthur, Treuddyn run

After bruising my ankle playing football last week, I wasn't sure whether I'd be able to get my long run in on Saturday (crucially, my last before the next crop of races). But I managed a rewarding 19-20 miler from HK to Hope, then over the shoulder of Waun y Llyn to Pontybodkin, then steeply up to Treuddyn (really this is just one long hill, into the teeth of a gale today!). Then south on Ffordd y Blaenau to Cae Hic, before enjoying the long descent to Llanfynydd - entirely new ground for me. Then up to the summit of Waun y Llyn and back to HK. A real contrast with recent long flat runs to Chester - windy but sunny, very hilly and rewarding. Felt good throughout. Next day went up Moel Arthur with Eve (Morgan refused to join us) - my first time up Arthur for many years, Eve's small legs coped well with the steep climb. Followed up with a splendid circuit of the 'Foel Goch hills' northeast of Bala. Snow showers forecast, but just the tiniest dusting on the tops, the mildest winter I've ever known. Headed up Cwm Da from Pandy in sunshine, then broke off for the steep climb up the subsidiary hill of Orddu - top reached in 90 mins from my house. The round pleasantly to the windy summit of Foel Goch (great views of snow showers in central Eryri, Aran and Arening). Then a run east to Garnedd Fawr, which feels remote, before finally jogging up Moel Emoel, a shapely summit, one of the best small hills in Snowdonia - great views over the Bala peaks. Then back via Nant Cefn Coch in around 2.5 hrs.

Famau, Penmachno MTB, Dee/Chester run

A varied weekend, useful training. Joined the regular hill run from the Colomendy pub up Moel Famau and back via Loggerheads on Friday evening - very enjoyable, followed by a pint or two. Then met Rich on Saturday morning, intending to do the new Penmachno loop two on the mountain bikes. But the weather was appalling, and it took all our will power to even start loop one in howling wind, low cloud and squally icy rain. Good fun in places, at least before our hands lost all feeling. Bike riding well after the service, so it was a shame loop two was out in the conditions. But at least the shorter route meant I could do the necessary long run on Sunday. Managed another 20 miler - this time from HK over the top to Hawarden, down to Queensferry, over the bridge and along the Dee path all the way to the Roodee (a very long haul: overtaken by heavy rain and cold winds on the most exposed section, nasty). Then over the river to Chester golf course, through Curzon Park to Grosvenor Bridge, over Handbridge and back through Saltney and Bretton. Felt good, optimistic for the forthcoming marathons etc. A family swimming trip in the afternoon proved an excellent way to warm down.

Wrexham half marathon

Perfect conditions for the Wrexham half marathon yesterday: calm, sunny and cold. Not many races of this distance around, so I was pleased with a big pb of 1:21:51 (more than three minutes quicker than my last half, and my sixth consecutive pb over the distance). Felt reasonably good throughout, but lost time between 10 and 11 miles before picking up the pace for a strong finish. The time essentially brings my half mara pb in line with my 10k pb. Always a strong field for this event, so I was only around 60th from 550 or so. Followed up with an early morning jog up Waun y Llyn from Hope in - yet again - glorious sunshine. Was tired, inevitably, so spent some time jogging around the more obscure paths across the plateau, finding some good looking climbable crags and enjoying the Clwydian views.

Llanferres skyline run, Famau, Dee long run

Beautiful weather all weekend: terrifyingly mild, but perfect crystal clear conditions in the Clwydians and elsewhere. Had to do a long run on Saturday, so ran with Shane in the sunshine from HK to Hawarden, then Queensferry to Garden City. Then the long flat haul along the Dee path (wind against!) to Saltney Ferry, then back to HK via Bretton. Then I tagged the Honkley/Golly 10k loop on to the end for a satisfying and necessary 19-20 mile outing. Next day went up Moel Famau with the children in superb conditions: cloud inversion in the Vale of Clwyd and to the east. Perfect warm sunshine on the ridge. Followed up with an early morning fell run, 10 miles or so traversing the 'Llanferres skyline', from the village up to the OD path beneath Fenlli. Down to Clwyd Gate and along frosty tracks to the Garreg Lwyd col below Moel Gyw: superb views to Arening Fawr, Cader, Arans, Snowdon, Llewellyn - and all Eryri peaks. Then on the OD path west of Moel Llanfair above the vale to the climb up Moel y Plas. Cut east here to join the bridleway down to Llyn Gweryd and Llanarmon yn Ial. Then across the fields to the road and up the bridleway to Bryn y Gloch. Stunning views, perfect still weather as I picked my way across the Bryn Alyn hills above Bryn Haidd to eventually locate the exposed path that drops to the Pot Hole Quarry bridleway near Pant Ddu. Then west along the track back to the car.

Border League Abergele, Llanferres hill run

Quite a pleasing performance in the fourth round of the Border League yesterday in Abergele. I'd felt rough all week, with a mild cold, tired every time I ran including a poor intervals session with the club. But luckily I felt quite good on the day for the race along the seafront, finishing 35th from the usual competitive club field of 238 in a 5 mile pb of 29:33. Conditions windy and awkward, but could have been worse. Slackened off towards the end and lost a few places. Followed up with an early morning run from Llanferres in unpromising (and unforecast) conditions of sleet, snow and wind: very boggy underfoot. Felt very tired, so ran down the excellent track, well situated above the valley as the clouds swept in, to halfway house. Then up steeply to Penbarras and over the side of Fenlli on the OD path and back. Horizontal snow at one point on the descent. On Friday, I'd gone up to Llandegla for the second dash in the dark but was thwarted by thick snow on the road. Went sledging on Hope Mountain with the children on Saturday, and ran back to the house.

Mileage increase

Another quiet weekend, so another chance to increase the mileage a bit. Consistent 40 mile weeks so far this year: not enough but closer. On Saturday, ran a reasonably paced 17 miler from HK through Bretton and Saltney to Chester, then down the half marathon route from Handbridge to Pulford, down to Rossett then back home via Burton Green. Recovery jog on Sunday, then an early morning run today up and over the top of Waun y Llyn from Hope, down to Coed Talon and back over Waun y Llyn from Llanfynydd. Not too muddy, mild and windless.

Dash in the dark

A cracking first race of 2008 on Friday night, when I ventured out in the wind and rain for the first Dash in the Dark race of the new series. Basically a night-time fell/trail race, run with headtorches, tremendous fun. Starts up the mountain bike track in Llandegla, then cuts across the open hill to a steep, hazardous descent to the lake. Round this, very muddy, to another steep descent then muddy climb back to the centre - about 4 miles, 750ft climbing, but feels longer in the dark, wind and rain! I finished in 9th place, about 29:29 (but an unsurprisingly smallish field of around 40). By chance, I'd reccied most of the course last Wednesday after picking my bike up from the mechanic: helped a bit. Felt a bit tired for the rest of the weekend, which was rainy anyway. But managed 6+ miles on the road on Saturday, then 12 miles on Sunday (Rossett circuit). Urgent need to increase endurance, as my spring/summer plans are now set: Rhayader 20, Paris marathon, Edinburgh marathon, Welsh 1000m fell race, Icelandic Laugavegur mountain ultra-marathon. Each event is progressively harder and should, theoretically, lead smoothly (?) into the next: - supplemented, hopefully, by smaller races, rides, climbs, and some ambitious peak-bagging trips in the maritime Alps and elsewhere.

Llandegla MTB

First mountain bike trip for a few weeks, round Llandegla red circuit for the 8th or 9th time with Rich yesterday afternoon. Muddy, rutted and extremely busy, but good fun nevertheless, and a nice still sunny day for once. A long 11+ mile, very hilly run from Mold to Cilcain, Pantymwyn and back with Shane on Saturday meant I felt a bit tired last night.

Northern Carneddau

A solo trip to the northern Carneddau yesterday. Set off in running gear from Aber, reaching the top of the falls in 15 minutes. But as soon as I got through the entrance to the Cwm Afon Goch an immediate violent pummelling from a ferocious southerly wind meant I had to change plans and cast around for an alternative to the route up Llewellyn. The wind was so fierce that I was being knocked backwards from time to time: running impossible! Instead, I secreted myself in a shallow gully leading to the Bera Mawr plateau. This was steep but relatively sheltered: a cunning solution to the prevailing conditions. On the plateau, the cloud base shifted in and out after lunch on Bera Mawr. I took a bearing across the plateau, but the mist soon cleared. The gale stayed fierce but was now at my back, so I ploughed up Drosgl in four minutes from Bera Bach, then a few minutes over th Gyrn Wigau (last visited as the 'sting in the tail' at the end of the Carneddau fell race in June). I watched the weather coming in over the main Carneddau peaks whilst lying down behind the summit rocks out of the wind. Finished by running over Moel Wnion and back to Aber full-pelt into the teeth of the gale, then down the Afon Gam and the falls. Managed eight miles or so on the roads this morning.

Glyderau

Despite the continuing poor weather, Rich and I did manage a quick trip up the Glyders on 30 December. We left Pen y Gwryd in mild clag, up the Miners Track to the broad ridge above Caseg Fraith then to the summit of Glyder Fach in thick mist, fairly cold. Then across to Fawr and back via the tenuous path skirting Cwm Ffynnon to Pen y Pass and a pint. The day before, we ran from Llangwyfan to Bodfari over the top of Pen y Cloddiau and Moel y Parc in a fierce westerly wind.

Christmas hill runs

A disappointing Christmas, weather-wise and activity wise, with this week dominated by mild, wet weather after last week's superb crisp and clear conditions (when sod's law dictated I was stuck in work or visiting relatives in unfavourable locations). Started well last Friday (21st December) when I ran up Foel Fenlli from Llanferres in superb conditions of penetrating frost and winter sunshine. Cloud inversion to the foggy east, but remarkably clear over Snowdonia as I sat in shorts on the perfectly still summit in temps of around -4C, early morning. Drove to London via Warrington following this, then (for the ultimate urban-rural contrast) ran from Chingford to Leyton via the chaotic centre of Walthamstow next day. Had a couple of days off over Christmas and Boxing Day. Yesterday ran up Fenlli from Llanferres again, with Rich, this time in mild blustery conditions. Took in Moel Eithinen on the way back. Another good run today in similar exhileratingly blustery conditions from Hope to Waun y Llyn, down the paths to Coed Talon, along the old railway line to Llanfynydd. Back up the steep bridleway to the top of Waun y Llyn and back down to Hope.

Helena Tipping 10k, Tal y Fan, Loggerheads run

My final race of the year ended rather disappointingly yesterday, crossing the finish line at the Helena Tipping 10k in Wrexham nine seconds or so outside my pb in cold conditions (2C). Official time was 37:03, finishing in 19th place (from 300). I had hoped for 30 seconds or so quicker, particularly given the frequency with which I've done intervals since the Flintshire 10k in September, and the fact that I matched this time over a much hillier 10k last week. Still, this was my 32nd race of an interesting and notably varied year. It was also a varied weekend: on Saturday, I went up Tal y Fan from Llangelynin old church with Katharine and Dad on an unusually cold day - frozen turf and an icy drive up, but beautiful views over the tundra-like northern Carneddau in welcome winter sunshine. Finished off with an early morning run from Loggerheads today, up the leat to Cilcain then round the side of Ffrith along frosty tracks. Felt tired after the race, but at least the frozen ground eased progress through the marshy bits...

Tattenhall border league, Ffrith fell run

Pushed it a lot harder in the third border league fixture of the season at Tattenhall on Sunday: a 10k hilly route from the village south-east to Burwardsley Hill and back. Course suited me quite well, I was well rested and had no feasible excuses not to give it a good bash. So in some ways my 36th place (from 243) in 37:08 was a disappointment. But it was my highest ever placing in the league and the competition is rather intense, to say the least, as you get a bit higher up the field! My time was close to my Mold pb, and this over a very hilly course. Scored in 4th place for Buckley. Pleasingly, had recovered sufficiently for an early morning run extending last week's fell route - this time starting from Waun y Llyn down the bridleway SW to birch woods and then Ffrith village. Then up the route I discovered last week above Nant y Ffrith, this time running to the summit of Pen Llan y Gwr: great views in all directions, including the distant Snowdon horseshoe with Lliwedd clearly visible in clear, sunny weather. The Pennines fringed the opposite horizon. A bitter wind made hanging round in running gear unwise though, so I continued the run down the hill NE - superb open fell running with fantastic views - to Pentre Farm to reascend the wooded path and bridleway back to Waun y Llyn. Delighted to have discovered these routes on my doorstep.

Foel Fenlli, Pen Llan y Gwr

Another quieter weekend, but managed to push the mileage a bit with a longish run around Llay and Burton on Saturday and a shorter outing on Sunday. Eve and I scampered up Foel Fenlli in gales and showers on Sunday: strong three-year-old legs and a game performance! Also had a remarkably muddy run from Frith to Llanfynydd, then south-west up ludicrously boggy tracks (knee deep viscous mud in places) to just below the top of Pen Llan y Gwr and down Nant y Ffrith. An interesting area: completely new to me, but should offer some good hilly training runs.

Full moon run up Moel Famau

A quiet weekend, not great weather, no races. But a full moon and clear sky allowed for a tremendous run up Moel Famau on Friday night. Always memorable to run in the hills at night, it was -3C at Bwlch Penbarras when I set off, the moonlight casting a clear shadow and illuminating the frosted fields and iced pools as I ran to the summit. A longish nine or ten miler on Saturday got me up to around 34 miles for the week, so getting closer to an acceptable training volume again.

Border League, Birkenhead

A reasonable performance in the 2nd Border League fixture of the season: a 5.5m, four lap circuit of Birkenhead Park. I was eight places down on Prestatyn, finishing 48th from the usual strong field of 270, just a tad over 33 mins. Given recent problems with my hamstring and cold, I'm fairly satisfied with this but need to work a bit harder if I'm to finish higher up the field as the season progresses. Still not back in full training (30 mile wk), but had an excellent night-time run around the lanes last Thursday. Entered the Paris marathon today after a tip-off from Dave, so an easter of pain looks on the cards, particularly if I get a London place (which is one week later).

MBR trail, Coed y Brenin

No races this weekend, but my injury seems to be righting itself, so I took the opportunity to up the training closer to the level I was at before the 'tweak'. A longish run of nearly 10 miles around Dodleston, Pulford and Rossett was a good start on Saturday. Then Rich and I paid our first visit to Coed y Brenin for a few years to do the new MBR trail - short but quite demanding both physically and technically. A surprising number of tricky rocky descents, compensated for by good open views over Cader Idris and the superbly quick and smooth pink heifer singletrack section leading down to the river. The new centre is splendid and it looks like the other trails - all of which I've done in their old form (Red Bull, Karrimor) - have been altered slightly. Today dawned clear, crisp and cold - in contrast to recent drizzle, so I went for a rewarding early morning run up Waun y Llyn - great views over the entire Sandstone trail and the Clwydians, flocks of redwing overhead - running back along a very muddy bridleway on the Ffrith side.

'Over the top' Clwydian MTB, Abergele 5 road race

After the OMM disappointment, things got worse last Tuesday when I tweaked my hamstring during intervals with the club. Out of action for the rest of the week, icing the injury, trying unsuccessfully to jog, all rather annoying. By the weekend, it felt a bit better but by then I'd developed a cold! Felt a bit cooped up, so myself and Rich did a quick variant of the 'over the top' mountain bike circuit over the Clwydians ridge on Saturday morning in low cloud and unforecast persistant drizzle. Enjoyable as ever, with an excitingly wet descent down to Gellifor and one very long skid! The climb back to Penbarras took it out of us, though, so all in all I was hardly in a great position for the hilly Abergele 5 mile road race on Sunday, which I probably shouldn't have bothered with. But I had a jog along the seafront with the children in the morning and felt OK and, indeed, the first three miles went well. I felt my cold, but not my injury (much), and was in about 20th place until the steep hill on 3 miles when I blew up completely and lost at least a minute, possibly more. Eventually limped home in a very disappointing 31:16 for 34th place from 246.

OMM Lowther Hills

A disappointing experience in my first mountain marathon over the weekend. It had all gone pretty well, really enjoyable, with my navigation standing up to the test in some pretty bad conditions later in the day - mist, rain, gales - and a great, interesting route through a suitably obscure area (the Lowther Hills are north of Dumfries). But after a long haul from checkpoint 9 to 10, with tricky navigation, we failed to find 10 along with a big group of other teams. We did eventually find it in the wrong place but by the time we came to the final checkpoint my partner Gary had slowed dramatically, and was obviously starting to suffer, unable to make the steeper ascents at the end (we were on the B course, 25k, 2000m climbing over a few of the main peaks in the area including Green Lowther and Lowther Hill). So we didn't start day two. A real shame, the first time I've had to abandon anything - particularly galling as I was really enjoying the challenges of the event. Still, there are plenty of events to go at next year, and at least one full day is better than none.

Pen y Cloddiau

No racing this weekend, as I wind down before the mountain marathon in Scotland. Instead, spent the weekend with the children in St Asaph. The weather was, of course, perfect: as it invariably is when there is no chance of doing anything more ambitious. Still, we had two nice outings - one in the hills above Llanfair TH, then up Pen y Cloddiau with Morgan, Eve and Katharine on the Sunday. Some reasonable training runs, too: about 34 miles last week.

Eglwyseg climbs

Took advantage of the last vestiges of evening light, and the slight indian summer, to meet Alwyn for rock climbing at Trevor last night. Managed rapid ascents of a number of routes I'd targeted on my last visit. Cluedo is a good, quite delicate steep slab on good compact rock (f5+). We then did a couple of trad routes on Railway Buttress: Puffing Billy a good, though short HS 4a lead, a sharp positive crack with perhaps the best, roughest rock in the valley (previously seconded). Then came Over the Wall, a very good traverse line on the Compact Wall with a technical but brief f6a crux right at the top. Also led three easy sports climbs: Hot Dog, K9 and Deputy Dog, and seconded the trad severe Ivor the Engine. Lovely evening sunshine and a very pleasant atmosphere, so much so that I ran along the Panorama in the fading light to finish.

Prestatyn border league

A race of two halves yesterday at the first Border road race League fixture of the season in Prestatyn (5.1 very flat miles by the sea). Was going very well, feeling strong, until the last half mile or so when I began to lose it quite badly. I held on, struggling, for 40th place from the usual strong club field of 265 in a time of 30:15 - but may have lost as many as 10 places in the last half mile. The margins are so tight in these events that any kind of slackening is likely to cost a lot of places. Still, 40th is my best finish in the league - in this, my 10th Borders outing. Presume Buckley did quite well overall, but not sure if we won the team event. Next day, had a nice early morning run from Loggerheads along the Alyn to Cilcain then over the hilly bridleway below Ffrith back to the car park. Falling leaves, sunny spells, still not much mud, very therapeutic.

Tryfan

A drizzly, rather unpleasant trip up Tryfan today with Rich. We wanted to do one of the harder scrambles, so went up to the Heather Terrace with climbing gear. But the cloud was low, the rock streaming, and prospects grim. So we continued to the summit and pelted down the west gully back to the car without further ceremony.

Sandstone Trail race, Penmachno mountain biking

A rather strenuous weekend, culminating in the 28k/17+ mile Sandstone Trail race yesterday. This is a tremendous event, brilliantly organised, covering new territory for me. It started from the woods on Bickerton Hill in magical conditions of light mist and sunshine. The race then covers fell-running territory over the main ridge of the Peckforton Hills, beautiful and exhilerating in the early sunshine. It then traverses Beeston Tor to switch to flatter terrain over farmland, with the ground rearing up again to a difficult finish past Kelsall and up through the tracks in Delamere forest. I had nowhere near enough mileage in my legs and inevitably suffered over the final five miles, losing lots of places to finish in 2:21 for 32nd place. Still, I had no plans to really race this event so am pretty satisfied with an enjoyable and unusually varied outing. Travelled to the start with Dave and his Penny Lane club mates, which was nice: also good to see Dave B from Buckley at 13 miles. I'd had a terrible night's sleep on Saturday which didn't help, particularly as it followed an excellent mountain bike trip around the 22km Penmachno circuit with Rich in perfect weather on the Saturday. Great riding, particularly the initial triple singletrack descent and the final rocky descent towards the head of Cwm Penmachno. Seems to be taking off as a venue, which will be great (I hope) for the village, my paternal ancestral home...

Mold 10k

Broke 37 mins for the first time yesterday at the Flintshire 10k in Mold. A pleasing performance, particularly as I felt relatively comfortable and controlled throughout. Was concentrating on 6 minute mile pace: inevitably lost some time on the hills but kept pushing at sub 6 minute pace for 36:53 - over a minute quicker than my previous Market Drayton pb set in May - for 17th place from 321. After a quick bacon bap at Llandegla cafe, I warmed down a little more intensively than planned (!) with a blast around the red mountain bike circuit with Rich. The new bike again making this a lot more fun than it used to be.

Mynydd Llantysilio morning run

Possibly unwisely, I followed up a good intervals session last night (3:21-3.27 pace) with a morning run from the Horseshoe Pass over Moel y Faen, Moel y Gamelin, Moel y Gaer and Moel Morfydd. Cold, damp, misty and unpleasant (contrary to the weather forecast) and I was rather tired from the previous evening. Ran down to the lonely road at the western end of the ridge, then climbed back onto the ridge at the summit of Morfydd by mistake (no map - had been trying to locate the bridleway that runs east), gradually running out of energy at this point and feeling vulnerable in shorts and t-shirt, no jacket, hat or gloves. My error proved a blessing in disguise, though, because the weather dramatically improved as I ran back across Moel y Gaer and the main ridge - crisp sunshine, great views out to central Snowdonia and the coast. But hard work as I struggled, tired back over Gamelin to the Pass.

Guilden Sutton 10k

My first road race since May produced a reasonable performance last Sunday, narrowly missing a PB with 38:03 in the Guilden Sutton 10k. Fairly breezy and undulating, and a strongish field, so 28th from 284 was OK.

Nesscliffe Nasty, Clwydian run

Another slight improvement in the Nesscliffe Nasty XC race (5 miles) on Saturday. The race is all off-road, very steep in places, among the crags and woods west of this Shropshire village. I finished 13th from 92 in 32:22. Felt reasonably comfortable, but again failed to push to pick up places. Just back from a great run from Llanferres to Foel Fenlli then down to Penbarras and along OD to Moel Gyw. Then back via Llanarmon (90 mins). Nice crisp sunny weather, but too damp from earlier showers for rock climbing at Pot Hole.

Eglwyseg climbing

A good day's climbing with Alwyn, about nine routes - mainly bolted - on the Suspect Walls and elsewhere. Forensic science, Innocence and Proven Guilty finished off the 5s on the Suspect Walls, having done the 4s with Steve a fortnight ago. Nice climbing, largely blunt aretes broken by a middle band of ledges and overhangs. On the Impact Walls, Impaction and Sudden Impact were also two good 5s up obvious aretes - while Hot dog was an easy 4 on good rock right of the Fudd Walls. Also got to the top bolt on Impact Imminent, a good, sustained TR 6b which at least reminded me of what harder rock feels like after all these years! The best day's climbing I've had for a few years. Went for a quick run after this, with a race tomorrow - conscious I've done little this week save intervals on Tuesday: but a conference in Cardiff was less healthy!

Frodsham

Not a great week, felt tired throughout. Had a good run through the hills above Pwllglas with Gary on Sunday, about six miles almost all off-road. And on Friday visited Frodsham crags for the first time: an interesting venue, short but very steep and hard. Did a few boulder problems, but felt the need to shunt most of them, unwilling to risk a broken ankle. Thin Crack, Flake Crack and a few others. Have given up on the Peris horseshoe, just not fit enough.

Brenig race, Trevor Rocks, Castle Inn

Another quite encouraging performance last Saturday with 17th place at the Llyn Brenig multi-terrain race. A nice loop of the lake, hilly and 'fell-like' terrain to the north, on small paths, then fire roads and tracks elsewhere. Just failed to break the hour, finishing in 61:29. Next day, met Steve for a day chasing showers. We walked over Moel y Faen and Gamelin first, in drizzle and wind. Then chanced our arm at the Suspect Walls, Trevor, managing three bolted routes between showers. Clue, So? was the best, a nice f4 arete which I led comfortably and enjoyably - good move over a small roof. Who's Sam and Prime Suspect were also reasonable. Intervals with Buckley on Tuesday, after a play on the Helsby crags, then another spot of bolted leading on Wednesday at old favourite Castle Inn, where I led Route 1 in the damp for the eighth time, and also Finale. Just got back from a worrying run: real loss of form as I tried to run up Hope Mountain. Not sure what the problem is, possibly just tiredness.

Moel Famau race

Quite a pleasing performance in the Moel Famau (Cilcain mountain) race yesterday, the fourth time I've done it. Shaved over a minute off last year's time to finish in 34:36 for 20th place from 125. Theoretically a strong field, as it was a counter in the North Wales champs this year. My best time and highest finish.

Clwydian run

A good week for training, despite a long weekend in London/Loughborough. Managed a 16-odd mile run across the Clwydians from Cadole on Thursday, to at least put myself in a position to do the Peris horseshoe if I feel able to (mid Sept). Ran to the Alyn then up Ffrith and over to the Garth path to the col, then over Moel Dywyll to Moel Famau. Down to Penbarras, then up OD over Fenlli to the junction near Clwyd nurseries, then NE via Fron-heulog to Pen y Waun and back to Cadole via Tafarn y Gelyn: 2:10. Some runs in London, then a good intervals session last night: 3.25 pace average, with the last at 3:22, probably the fastest session I've done.

Trevor Rocks

A good rock climbing session last Friday, two days after the Ponderosa fell race (on which I was 21st from 100, in 30:48). Managed 8 shunted routes at Trevor Quarry, including four big ones on the main slab: Long John Silver (VS), Silver Line (HVS), Dino (VS) and Gold Flash (VS). All quite good and leadable. Also managed a few more routes, including two splendid short routes on rough limestone (Puffing Billy etc). The bolt lines look interesting round here too. I ran up Dinas Bran after this, then along Offas Dyke for an hour or so. Rather tiring. Training is going quite well, I am considering the ludicrous Peris horseshoe race in September...Did the red MTB circuit at Llandegla on Monday, new bike bedding in very well. Then intervals yesterday, some at 3:24 pace.

Snowdon race, Ponderosa race, Llandegla Black, Conquering hero, Eglywseg rock climbs

Problems with computer so no posts for a while. Snowdon race on 28 July went pretty well: I summited in an hour, but got a stitch on the way down to finish in 1:33 for 121st place out of 500-odd. Great day for all the family - we then stayed in Conwy for the weekend. Some good runs the week after, getting back into harder training. Ran up Waun y llyn from the house in about 43 mins, then back, and some harder training with the club. Did some shunted routes at World's End on 3 August - Hornbeam Wall (VS) and three others. Two days after Snowdon race, did the Black MTB circuit at Llandegla on my new mountain bike, a DiamondBack Apex. Great stuff - also did the Conquering Hero loop around Rhewl on 6 August. And went up Moel Findeg with Morgan and Eve. Yesterday did the Ponderosa 4 mile hill run around Cyrn y Brain, great race in beautiful weather.

Green grass fell race

A reasonable performance in my first race back after the various trips abroad, with 18th place (51mins) in the Green grass of home fell race - which is basically a 6 mile figure of 8 based on a double climb up Moel Dywyll on the Clwydian ridge. This was the 3rd and last of the Clwydian summer trots fell race series: I was 14th in the first (Druid) and missed the second. I feel I've lost most of my speed since being away, and tried to pick the running up last week to compensate - managed about 35 miles including a Buckley intervals session, an 11 mile run around Hawarden and Broughton, and a run up and around Hope Mountain. Snowdon race on Saturday.

Tatra traverse

Back home now after a superb traverse of the Slovak Tatra with Pete. After meeting at Krakow airport, we began the traverse from Skalnata Chata, following the popular waymarked trail NE to the secondary peak of Vel'ka Svistovka - superb views over the traverse which was to follow. Descending into the Zelenom Plese valley in worsening weather, we bagged beds in the hut - then I went for a quick trip up the Cervenad Dolina to bag the splendid peak of Jahnaci stit (2230m), sadly in thick mist. But a great little ridge, weaving in and out of rocky towers and short traverses. Met Pete back at the hut. Next day, the crux of the route. We hired a guide to accompany us up Vel'ka Zmrzla dolina - a legal requirement if leaving the waymarked route in the Tatra, sadly. But the day was superb - albeit in slightly dodgy weather. Up a steep ridge on chains to gain the upper valley, then snowfields and another steep ridge to gain the stupendous 'breche' of Baranie Sedlo. The weather began clearing for the descent to lunch at the Teryho hut where we left the guide. Then west over the equally spectacular col of Priecne Sedlo via Pfinnova Kopa, then down SW to Zbojnicka Chata where we spent the night in the loft. Final day saw us continuing wesr to the third spectacular pass - Prielom. Then tortously up via Pol'sky hreben to bag the excellent peak of Vychodna Vysoka (2429m). Then a huge but superb descent north down Bielovodska dolina to the Polish border at Lysa Polana. After a night in Bibiana's hometown of Kropachy in eastern Slovakia, we headed back to Krakow after a really memorable Tatran traverse.

Alpine days, Esterel rock, Provencal walks

Back from a wonderful family holiday in Provence. Enjoyed by all, with lots of walks in the Esterel mountains, swimming, snorkelling and various outings. Managed two Alpine trips, one with a small bivvy in St Martin Vesubie (!) before climbing Cime du Mercantour from Boreon via the Cerise and Mercantour lakes. Descended the remote Erps valley after a brief detour to bag the rocky side peak of Caire Negre du Mercantour. A fabulous day in a remote part of the park. The other Alpine day also started from Boreon, walking up to the Col de Salese then the steep SW ridge of Pointe de Rogue to the very awkward terrain and route finding on the Serre de Rogue over to the main peak of the Cime du Rogue: again, another new and interesting area. Climbed the Cime du Pagari du Salese, before linking this to the Col Fremamorte via a narrow, scrambly ridge (I or I+), finally bagging the easy peak of Cime Fremamorte before descending via the sylvan glades of Camp Soubran. Another tremendous outing. We all went to Haute Provence, walking up Blaque Meyanne for views of Lachens, Brouis etc. And indulged in some family rock climbing. Morgan got up his first route, an F3 at the Gorges du Blavet (La Capelle - a children's venue). Also climbed at Dramont and Theole in the Esterel. Great easy bolted venues, esp enjoyed the 20m long Arc en Ciel at Theole. Lots of nice walks, and good hill runs up Pic de l'ours and Pic du Cap Roux. Morgan and I found some caves above St Baume. Lovely weather and a great time. Off to the Tatra this evening!

Carneddau fell race

Another enjoyable fell race yesterday, and a much more ambitious undertaking: the Carneddau race from Bethesda up Carnedd Dafydd, Carnedd Llewellyn, Yr Elen and Gyrn Wigau. One of my favourite areas, and I really wanted to do a race over multiple peaks to assess how I would cope. Unfortunately, this was another British championship race so a little disheartening in terms of finishing position. But I only ever intended to take it easy, just to see how I would cope. Ran all the way to the Dafydd headwall in torrential rain, then steep walking to gain the summit in just under an hour from Bethesda. Then great running across a very misty and cold (4 or 5c) ridge to Llewellyn, through the gloom to Yr Elen and then the cruel finish over Foel Ganol and down to a very boggy Cwm Caseg before the final climb over Gyrn Wigau - agonising - then down north-west in another deluge to Bethesda. Finished in 2:26:19 for 115th place (from 178). Compare this to last Wednesday in the Clwydians - 14th place from 73 in 41:17! Off to Provence tonight.

Druid fell race

My summer fell race/peak bagging campaign started well here. A great little race and a promising performance. Not sure where I finished but think I might have been top 15 or 20, in around 40 mins. The 5 mile race starts from the Druid pub in Llanferres and heads past Clwyd nursery and a very dark and muddy wood towards the OD path and steep route up Foel Fenlli. Then contours round with superb views down to the Vale of Clwyd, to ascend the steep Penbarras side back to the top of Fenlli (like the old Clwyd Gate-Fenlli race). Then a fast and steep (now sunny) descent to the woods with a little more climbing. Suited me quite well and a good preparation for Sunday's potentially very challenging Carneddau race.

Glyder Fawr

Tim is back from NZ for the first time in 5 years or so, and after a few drinks on Saturday night we met Steve in Ogwen for a sociable outing up Glyder Fawr via Bochlwyd, the False Gribin spur and the crest of the Gribin ridge. The mist cleared on the ridge, but the rock was rather wet: still, it was a shame we didn't have time for anything more ambitious and I left the climbing gear in the car. But it was a day for chatting and nostalgia, reminiscing about former (and planning future!) days in the hills, more than anything else. Running is going quite well, I've got some big fell races next week - then comes our fortnight in Provence followed by a trip to the Tatra with Pete that we've just organised.

Cyffylliog MTB challenge, Famau run

Decided on a whim yesterday morning to do the Cyffylliog MTB challenge (largely because the children woke up very early and the weather was nice). My bike wasn't up to it really, so I had to do the short route (25 miles) and even that was tricky in places with no suspension and no rear brake! But the event was well worth doing, a nice route with some good singletrack and interesting, scenic riding throughout. Particularly enjoyed the riverside (Clywedog) track at the end. I'll come back to do the long one with a functioning bike next year. Running is now almost entirely off road: myself and Shane enjoyed an excellent run up Moel Famau from Loggerheads last Thursday, via the gorge and Ffrith mountain. A great circuit in the evening, feeling quite good.

Hope Mountain

A fairly relaxed week following the marathon disappointment. Managed about 20 miles last week, recovered pleasingly quickly after the marathon and managed a few good paced runs and even some hill reps yesterday. Today, had a trot up Hope Mountain from the village via some overgrown footpaths (rather disappointing) and ferocious dogs (one attacking me on the way down from the trig point). Jogged over to Waun y Llyn, then down to the village. Nice to have it so close, but hardly ideal for the training I need for forthcoming fell races (I intend to concentrate on fell races over summer).

Edinburgh marathon

The final stage of my triple PB attempt ended in undignified fashion in a portaloo near the 24th mile marker of the Edinburgh marathon. A combination of an unwise football match (my first for three years) three days before the marathon, dodgy tummy (again) and strong winds, made the Edinburgh marathon a bit of a disaster. I spent 12 minutes in the water closet and finished half-heartedly in 3:48, half an hour slower than expected. Still, myself, Dave, Neil and Shane had a great weekend in Edinburgh. Some good food and drink, and fine accommodation, too. Adventures in running and gastronomy - the concept is sound.

Chester half marathon

The second stage of the possible 'fortnight PB trilogy'(!) went to plan yesterday, with 1:24:59 at the Chester half marathon. This is more than half a minute inside February's Wrexham half time, and six minutes quicker than my Chester time last year (32 minutes quicker than my 2005 time, but that's another story). Can't help thinking that I may have been unambitious with my recent targets, since I achieved them both to the second (ie sub 38m for 10k, sub 1:25 for half marathon). Or were they just right? Not sure. Ran a reasonably good tactical race at Chester, in good conditions - calm, sunny but not too hot. Went off at a decent pace, then relaxed a bit round Pulford, but managed to keep it going in relative comfort up the Eccleston hill then had enough left in the tank to finish fairly fast. I was 61st from 1,856 finishers. We'll see if I can continue the PB sequence next Sunday at the Edinburgh marathon. At least I recovered enough to cycle to work today.

Market Drayton 10k

Just managed to break 38 minutes for 10k yesterday at the enjoyable Market Drayton 10k. The forecast blustery rain held off nicely for us, and I ran a reasonable race over the course - which has a couple of steep hills in the first two miles but is otherwise pretty fast. My official time was 37:55, but my watch time was a couple of seconds faster. My companions Shane and Tim had good runs too. A good day was rounded off with the Buckley presentation evening, when I picked up a trophy for 6th male in this year's border league: especially nice given that we won the league so comfortably. My 10k time was encouraging, given that I'd done a 16 miler last Thursday, a big figure of 8 from HK to Hawarden and then to Hope and round the lanes. Chester half marathon next weekend, then the Edinburgh marathon in two weeks: if I can PB at all three events and distances I'll be pretty pleased.

Llangynhafal loop fell race, Border League

An interesting weekend of races, with two varied events but similar results in both. On Friday, the last round of the Borders League took place in Wrexham. I ran what I felt to be a good race, 23:40 for the four mile course, probably the fastest I've ever run at 5:50 mile pace. But finished 67th, my worst of the season bar flu-affected Prestatyn. Probably all due to the strength of the field. But I was pleased to complete all seven races this season to finish 14th senior male (339 points), and Buckley won the team prize by a huge margin - over 1000 points. This was even more marked in Sunday's event: the Llangynhafal loop fell race near Ruthin. This cracking AS 4.5m event was this year a counter in the Welsh, North Wales and British champs, so the field was strong: certainly the strongest field I've ever competed in, by a considerable margin. I ran a good race to finish in 44:28, got to the top of Moel Famau via the Nant y Ne gully in 27 mins, well placed, but lost at least 10 places on the very fast descent over Moel Dywyll and back steeply to the village. Finished startlingly low down the field, 113th from 170 (men only, the women ran a seperate race).

Camping with Morgan

Recovery post-marathon has gone pretty well, probably my most comfortable ever recovery apart from the Jungfrau marathon last September. I felt pretty good by Wednesday, and had a constructive and pretty quick eight miler round Shordley and Golly in the sunshine on Saturday. Went camping in a lovely campsite between Llanbedr DC and Rhewl on Saturday evening, with Morgan. Eve a little upset not to be going, but I'm going to have to buy a bigger tent before both of them can go. Beautiful weather again - virtually no rain or even cloud for weeks, months...

London marathon, Eglwyseg climbing, Border League races, Brecon Beacons hill runs

Another very busy week at the end of easter, culminating in the London marathon yesterday. Supposedly 23c at midday, certainly felt very demanding and I suffered badly in the last 10k: although I think lack of long runs in training was as much to blame as the heat. So my 3:39 was disappointing - I'd hoped to get under 3:20 - but not entirely unexpected. Still, a tremendous day for my seventh marathon and second London, six years after my first. Support was superb throughout, really memorable. The week before had been a bit busy. I'd gone climbing at World's End on Thursday 19 April, shunting a few routes I haven't done before including Flakeless Groove (HS), White Crack, Scarface Groove and a few others. Nice to be back at a favourite venue, probably 16 years or so since my prime! Then went for a run along Offa's Dyke to near the summit of Cyrn y Brain. On Sunday 15 April I had a disappointing performance in the 6th and penultimate border league race of the season, on roads I knew well (from Northop College, so the hilly course should have suited me). Finished 66th in 26:59 (4.3m), my second worst of the season, although I am now 14th senior man in the league. Buckley have an unassailable lead at the top of division one. A work trip to Swansea at the weekend saw me off on an opportunistic 2.5 hour run around the Carmarthen Fan peaks on the way down (13 April). Started from Glyntawe after a 3 hr drive from home. Ran up Fan Hir, then over Fan Brycheiniog and Bannau Sir Gaer before the long run south over trackless moorland back to the sinkholes and then the car. Changed into shirt and drove to the conference! Next day, drove back from Swansea via Brynamman in hot sunshine and enjoyed a quick opportunistic walk/jog up the isolated hill of Garreg Lwyd. Hot but rather hazy unfortunately.

Creigiau Gleision scramble

With the beautiful weather continuing, I couldn't resist heading off to Snowdonia yesterday. I wanted to visit the obscure, rather strange crag of Creigiau Gleision which is usually intimidating and wet - but today was bone dry. I did the Mushroom Garden scramble, which was interesting and enjoyable. It leaves the Eastern Gully at a slabby wall, then twists and turns up the left arete of the gully, passing some tottering towers and scree couloirs. Generally good rock, though, with interesting route finding. I then ran up Foel Goch, then over to Elidir Fawr and across Mynydd Perfedd before a hot and sunny descent. About 2:20 for the round, a nice blend of running and scrambling with an exploratory feel.

Chester Spring 5 race, Pandy rock climbing, Berwyn hill runs, Moel Siabod, Llandegla MTB circuit

A busy Easter weekend, characterised by perfect weather. Started badly, with a poor performance at the Chester Spring 5, badly affected by the allergy-induced asthma the new house has induced. After 2 x 6 minute miles, I was on to break 30 minutes, but then slowed to a jog and came in 2 minutes down on target time (around 31:50). Next day dawned blue and sunny. I drove to Pandy Outcrop, a crag I've never been able to find before, and shunted the superb granite slab of Schmutzig - probably the best severe in 'Clwyd'. Two more good routes on this lovely piece of rock, in a wonderful location above the Teirw valley. I then drove to Cwm Maen Gwynedd for a run around the ridge from Mynydd Tarw over Foel Wen, Tomle and Cadair Berwyn, and back down the valley. Got sun burned on a 2:15 outing. Up Moel Siabod next day with Rich and Mike. Then round the Llandegla red MTB circuit with the crowds on Easter Saturday. A 2 hour run around Dodleston, Pulford and Rossett from the house suggested my lungs were clearing on the Sunday, and I had a rest yesterday - with a family walk along the Dee from Eccleston. I'll try some intervals with Buckley tonight - see what my lungs are like.

Maeshafn climbing comeback, Waun y Llyn MTB loop

Managed a couple of shunted routes in lovely spring sunshine at Maeshafn on Monday: the old classic Shattered Crack (HS) among them, 16 or 17 years after I first did it! Followed this by a nice run up and over Moel Findeg. Still having some breathing issues, so yesterday went for a mountain bike ride instead. Explored our new area via a circuitous route from the house up Waun y Llyn via Horeb. Did some bouldering on the excellent sandstone outcrop near the top, then rode over Hope Mountain and down to Cymau, then Hope and back home. It's the Chester Spring 5 mile road race tonight.

Cilcain run, Eve on Moel Famau

Struggled a bit over the past week, possibly due to mild chest infection or mild asthma from the new house carpets! Bit of a concern, with London less than three weeks away. Ran a disappointing 18:33 on the Buckley 5k (training) route on Tuesday. Blew up with 2k to go and had very raspy lungs. A tough long run on Saturday was also not ideal: ran with Shane and James from the club (Mold to Loggerheads, Cilcain, Pantymywn and back). A hilly circuit, but found it a struggle, especially as I tagged the Mold border league 5 miler to the end, over to Nercwys and back. I was out for nearly 2.5 hours but it didn't feel like the big session it needed to be. Did manage a 40 mile week though. Yesterday, Eve and Morgan came up Moel Famau with me from Bwlch Penbarras in perfect spring weather. Eve's been talking about it for a while, and her legs only gave out for the final section!

Higher Kinnerton running

Just starting to enjoy new running routes from our new house in Higher Kinnerton. Not easy to keep up with marathon training in current chaotically busy circumstances, but on Sunday I did manage a fairly long run from the house to Lower Kinnerton, then Bretton, then Saltney, through Curzon Park to Handbridge, then over the bridge and around the Roodee to the Dee path all the way back to Saltney Ferry. Over the bridge, then back to Bretton, then Gorstella, and then home. A great circuit. The individual border league standings are now through: I've climbed to 16th senior male in the league, with 208 points. All quite tight and competitive, with two races left to go.

Border League: round 5

Quite pleased with my performance in the 5th round of the Border League last Sunday. The race was Buckley's home event, a hilly (and windy) 5 mile course from Mold out to Nercwys and back. It suited me quite well, and I came 48th from the usual strong field of 253, in 30:42 to score in 10th place for Buckley. We are now miles in front at the top of division 1. We finally exchanged and completed on our house in Higher Kinnerton yesterday, so are in the process of moving in and ending the itinerant lifestyle we've lived since January 8th!

Penmaenbach Quarry

Another quick climbing trip this morning, using the shunt again. I visited Penmaenbach quarry, a bolted venue above the A55 which I've often looked at and pondered. The belays at the top weren't brilliant, so I just did the obvious groove line in the middle of the lower quarry. Not bad, more awkward than it first appears: probably about HS 4b, with some tricky bridging in places. I then did some good bouldering higher up, and climbed the free standing pinnacle via the longer easy 'arete'. A reasonable venue, might repay another visit, ideally with a partner. After this I did a short recovery run along Marine Drive. I've been feeling quite good this week, with a good 10 mile trip from the Nova in Prestatyn along to the Foryd in West Rhyl in steady rain. Enjoyable despite the squalour. All bodes well for this Sunday: the fifth border league fixture.

Moel Wnion fell race

A slightly disappointing performance on the very enjoyable Moel Wnion fell race on Saturday. My third fell race in two weeks - this one is a classic round, although I didn't realise it covered the entire ridge above Rachub (near Bethesda) until I was actually on it! Cue a degree of pain as I struggled up the three subsidiary summits (Gyrn, Llefn and Moel Faban), after putting all my energy into getting up Wnion. The last hill, Faban, was particularly traumatic and I lost a few places here. Still, that's not the point. It was a great outing in nice weather: rather windy but sunny and clear. A spectacular place to run and a corner of the Carneddau I don't know very well. The race is only short, although steep (AS, 4m, 1600ft) and we all went for a family outing up Allt Wen again when I'd finished. A useful warm down, and Morgan and Eve both made the top without complaint again, although it was far too windy really. I was able to continue marathon training on Sunday - with a 2 hr slog out to Rhos on Sea and Penrhyn Bay via Mochdre and Glanwydden. Then back over the Little Orme, along Llandudno prom to Mostyn Street, West Shore, Deganwy and back. Felt quite good: hamstring feels OK again.

Conwy Mountain shunted climbs

Experimented with my newly purchased Shunt on Conwy Mountain crag today: a clever piece of climbing equipment allowing for safe ascents of a fixed rope. I've climbed on this slabby 15m high crag before, and did eight routes at lunchtime today - including the delicate HS slab on the right with a nice crux at the top of the route (Oaklands 4C?). Felt good to be back on the rock, would really like to pick up the rock climbing this summer. Some bouldering as well, but this crag is too slabby to be much good as a workout, even for me. Running hasn't gone well since the Pipe Dream fell race. Did a tough intervals session with Buckley on Tuesday which seemed to exhaust me (in combination with the race) for the rest of the week. Also made my hamstring tweak a lot worse - I'll need to be cautious for a bit now, but with Moel Wnion race tomorrow that looks unlikely. Ran around the lanes and bridleways of Moel Maenefa (above Rhuallt) yesterday: found it tough going, legs felt the lead particularly on the climb back up Rhuallt hill on the old road.

Pipe Dream fell race, Creigiau Gleision circuit

An active and enjoyable weekend in Conwy. Saturday was a nice day: bracing and sunny for a change. We (myself, Rich and Mike) went up to Llyn Crafnant and walked the skyline ridge, a cracking discovery which I first did only three or so years ago. Along the lake to the nice rocky path up Crimpiau, then over Craig Wen to the broad and boggy ridge leading to the lovely peak of Creigiau Gleision. I've always liked this hill: its isolated position gives tremendous views over Ogwen and Wyddfa. Cowlyd a nice deep blue foreground. The weather was photogenic: nice cloudscapes. I was using sticks to conserve energy because I was planning a crack at the Pipe Dream fell race next day - indeed I could see the eponymous 'pipe' (a pipeline that climbs the hillside from Dolgarrog) from Gleision! So next day, we headed off en famile for Dolgarrog. The race was a real contrast with Moel y Ci last week, although both were 5 miles long: much steeper (1700ft climbing) and less varied, but still a cracking excursion. It goes very steeply up the hill from Dolgarrog, following the pipe, then gets more runnable across the open hill in strong winds and rain to the small summit NE of Moel Eilio. I turned a complete somersault after tripping on a tussock on the first section of the descent. Then a full pelt, very fast, rather tretcherous (in this weather) descent back to Dolgarrog via some very steep wet paths, tracks, small roads, fields, streams and woodland. Finished in 43:30 for 16th place (from 46), a pleasing performance, then we all went to Betws - but the rain stayed torrential all day.

Moel y Ci fell race, Great Orme run

Competed in my first fell race of 2007 on Saturday: Ras Moel y Ci, from Tregarth near Bangor. Supposedly about 4 miles and 900-odd ft, but the general feeling was that it was more like 5 to 5.5 miles. A great route though, with a very enjoyable mix of steepish bouldery fields, along with a fair amount of fast downhill tarmac and tracks, and a steep moorland climb to the summit plateau. Then an exciting steep descent to boggy forest paths, tracks and fields to finish. I kept it fairly comfortable, but retained my position on the descent to come 25th from a field of 79 in 46:10. Next day, I felt strong enough to continue my marathon training with a superb run from Hodeston in Conwy around the North Wales coast path to the Great Orme. Ran all the way along Marine Drive, fantastically enjoyable in the wind - with seals below and fulmars cackling on the cliffs above - before emerging among the Sunday strollers in Llandudno. Quite a contrast. Then all the way along the prom to the retail park and back via Llanrhos and Deganwy to Junction and Conwy in about 1:49.

Halkyn climbs and more

An interesting trip to the post-industrial landscape of Halkyn mountain yesterday. We've had a few family sledging trips up here, and I ran around the mountain recently - but had noticed a few limestone outcrops dotted around, so explored them yesterday. There are three small crags, seemingly natural rather than quarried (good rough limestone), to the north of the road near an old lead mine. They are in what seems to be a natural sinkhole, but are sadly nowhere more than 20ft high. The left hand buttress seemed most promising, but all routes were simple - although fun given how little climbing I now do: I climbed the arete (Windmill arete, M - all tiny microroutes named without too much imagination!), crack to the right (Cloddiau crack, HD), and easy wall right again (Halkyn Steps, D). There is a harder arete on the crag to the right, and an excellent bouldering wall to the south of the road - about 50 metres long, 15 foot high - with a splendid VS/HVS traverse at mid height which I enjoyed immensely, especially as the landing is grassy and friendly. It's a fascinating area: there seem to be few natural caves dotted around which might be worth exploring. After my bouldering, I went for a fell run around the mountain, short and easy as I'd done a hard intervals session with Buckley the day before. My time for the Wrexham half was confirmed as 1:25:33, 82nd in the race, and 25th in the North Wales championships.

Wrexham half marathon

A pleasing performance in yesterday's Wrexham (Village Bakery) half marathon. I wanted to break 1:26 and did this fairly clinically at 6:30 mile pace, recording an unconfirmed time of 1:25:30, my fourth consecutive PB at the distance. This was 2.5 mins quicker than Helsby, although I pushed this a lot harder: I didn't have much choice, as I felt fine, conditions were perfectly still and sunny, and the course is largely flat. Went off too fast, going through 6 miles in about 37:50, slowing to 64:40 by 10 miles and then almost blowing up for a few difficult minutes. But just held it together to achieve my target time, almost to the second. I can feel it in my legs this morning, and intend to concentrate on the hills for a few weeks now.

Lake District/Bowland weekend

We had a brief 24-hour trip to the Lakes/North Lancashire this weekend. I managed a quick run up Clougha Pike, on the edge of the Forest of Bowland, from Jubilee Tower on the Saturday. About 30 mins to the top and back, frost and some snow preventing me from plunging into too many bogs. Conditions were grimmish. We went to Langdale the next day, the first visit for some years for me. Weather not ideal, but it cleared throughout the day. Morgan and I had a brief walk contouring the valley side as the mist cleared from the Pikes to reveal some snow, but not much (considering the amount on Halkyn mountain, Saturday morning: knee deep in places). I also had a quick run along the bridleways.

Pen y Cloddiau snowy run

At last, a cold snap - but me in St Asaph where it hardly ever snows. So today I headed to Bodfari for an excellent run in the snow up to Pen y Cloddiau summit in about 30 mins, down in just under 25. Thick snow higher up, starting to drift with quite a lot falling, a bitter wind and low cloud. An excellent outing and a good runnable route along Offa's Dyke path, exhilarating in these conditions.

Border League round 4, Allt Wen walk, Sychnant run

Still between houses and spending weekends in Conwy, trying at least to take advantage of the location. So on Saturday (3 Feb) we all went up Allt Wen in beautiful winter sunshine. This was Eve's first ever peak and she managed to walk the whole way - although she didn't much care for the 'prickles' (gorse). Fabulous views from the top: very clear. I did the 4th Border League race of the season on the 4th, and expunged the memory of my bad race in Prestatyn on round 3 with a better performance to finish 56th in the strong field men's race with a time of 37:04 (6 mile race around scenic lanes, Christleton near Chester). I scored for Buckley for the third time this season and we are now comfortably in front at the top of division one. I am 19th senior male in the league at present, although it's all rather tight. The next day I ran over the hills from the Sychnant pass on the old paths up to Tal y Fan, turning back below summit for the wonderful whaleback ridge north of Cefn Maen Amor. Fantastic sunny views down the valley, the sea below and in front: an exhilarating place to run in cold, still, bracing conditions. Had a reasonable 6 miler round St Asaph in more cold sunshine yesterday.

Tal y Fan run from Conwy, Welshpool-Clun OD run

We are spending weekends in Conwy at the moment, so I took the opportunity to run from the house (which is within the walls) to the top of Tal y Fan yesterday. A wonderful run, I'd always thought it would be too tough but in fact it went comfortably in one hour from kitchen to summit - where gale force winds and poor visibility made me feel a bit vulnerable without any warm clothing. Got back to the house from the top, via Llangelynnin church and Hendre, in 45 minutes. The ultimate challenge might be Foel Fras from the house? After work on Friday, I headed for Ogwen with snow climbing gear - but rain was falling and snow was melting, so I just went for a quick run up Carnedd y Filiast, abandoning near the top in slush and driving rain (me in fell shoes). Then ran along the cycle path to Bethesda. Feeling much fitter now, at last. This was proved, I hope, when I ran/walked a 20 mile section of the Offa's Dyke path on the 23rd, just two days after the half marathon. Lovely winter sunshine as I ran from Buttington near Welshpool to Brompton crossroads in around 2 hours, then via the atmospheric Kerry Ridgeway via isolated valleys - an ancient landscape, on the dyke itself - to Newcastle on Clun.

Four Villages half marathon

An encouraging performance in yesterday's Four Villages half marathon (Helsby) - my return to racing since my disaster in early December. I decided to take it fairly easy and go for sub-90 minutes, which I've never done before (my last half marathon was last May, there aren't many around these days). But conditions turned out better than expected, so I pushed it a bit while remaining comfortable and enjoyable throughout. Got round in just under 1:28, which is pleasing and gives me a platform to beat in forthcoming flatter halfs. At least I've got a bit of form back.

St Asaph runs

Progress has been difficult of late. We are between houses, living in my parent's house in St Asaph, and we spent last weekend in London. No trips to the hills in prospect for a few days at least. But there have been glimmers of returning form, or what passes for that with me. I got out for two runs in London and have just about managed to keep it up in St Asaph, which isn't the best place in the world to run during winter. All in preperation for this Sunday's Four Villages half marathon, an event at which I recorded a PB last year but came down with pneumonia soon after. Caution will therefore be the name of the game this time: nice course though, and a big regional event, so looking forward to it. And, as I now have a definite London marathon place, it will be useful to gauge where I stand before I start properly training.

Two Carneddau circuits

No races over Christmas, but some progress made in the struggle to regain fitness. Had two good outings in Snowdonia - one from Aber over Llwytmor, Foel Fras, Drosgl and the other northern hills in lowish cloud. Another with Rich C in a superb cloud inversion over Pen yr Olau Wen, Dafydd and Llewellyn on Christmas Eve. We started in Ogwen's freezing fog but soon broke through the cloud into warm sunshine and un-naturally still conditions. A sea of cloud stretched inland with a few breaks, but unbroken and very impressive over the Irish sea and in Nant Ffrancon. A memorable round of these hills, which I have done dozens of times. Also managed one dash around the red MTB circuit and Llandegla, and a cold and wet trip round the Marin MTB trail at Llanrwst with Rich on 30 Dec. My suspension has now completely gone, so this made life rather tricky on both occasions. Running is going reasonably well - a better intervals session this week but niggling hamstring pain hampering progress. We are moving out of our house this weekend, so some additional stress.

Kinder Scout, Clwydian cloud inversion

Gradually trying to regain some strength and fitness. Still affected by my flu bout, even though it was three weeks ago, and now seem to have developed some kind of hamstring injury to make matters worse. A few runs last week, including an intervals session, went OK - but mileage still well down. Met my old friend Pete in the Peak District on Saturday, and we traversed the Kinder Scout plateau to the downfall via Grindsbrook from Edale. Back over Kinder Low via the Pennine Way in classic Peak conditions of low cloud, high wind and knee-deep peat bog. Most enjoyable. Yesterday I ran from Pantymwyn in fog up to the Clwydian ridge where I popped through the cloud into perfect still winter sunshine. I sat near Moel Dywyll watching the cloud bank gently creep up to the ridge, before running up Moel Famau pursued by the bank of cloud: quite beautiful. Then, on the top of Moel Famau, enjoyed a 20 minute long 'glory' - my silhouette reflected on the cloud below the summit with a rainbow halo: the sun above the Vale of Clwyd, the cloud bank just east of the top. Only the 2nd or 3rd time I've seen this famous phenomenon in nearly 20 years of mountain activity. I then ran down to Pantymwyn in thick mist.

Post-flu border league nightmare

A disastrous performance in the third race of the Border League season in Prestatyn yesterday. Had a really bad dose of flu in early December, confined to bed for nearly four days, and had only done two or three mild runs to prepare (and had lost form even before the flu). But even my weakened state after the flu didn't prepare me for the struggle I had and the massive loss of speed. I was OK up to half way near Splash Point but lost it completely on the return along the prom, losing dozens of places to finish around 100th - nearly 60 places down on race 1 in Capenhurst when I was 45th! I can only hope that I will gradually regain strength and form over the next month. I'm not planning any races, just hoping to recover (24 races this year).

Bangor XC race

Made my debut for Buckley in the cross country league on Saturday. Had a disappointing race, although it was hard for me to do anything other than run conservatively, since I had never done the Bangor course before. It was around 5.5 miles of predictable mud, short hills and waterlogged fields. All quite enjoyable, but I finished in a poor 74th place - which compares badly to my 58th place at Penmaenmawr (from 238, which is OK for me in a fell race) and very badly to recent road results. All in all, I'm suffering from a dip in form at present - haven't really felt sharp since the Snowdonia marathon, and have struggled to do intervals and long runs. I feel relatively comfortable at all times, but am lacking a bit of speed for some reason.

Penmaenmawr fell race

Had a great day out on one of my favourite races, the Penmaenmawr fell race, last Saturday. It's a cracking event which last year was run in perfect cold, still conditions. This time round the wind howled - gale force gusts, head-on and distinctly unhelpful for most of the race, becoming side-on for the bog and rocks beyond Bwlch y Ddaefaen. Great fun, though. My time of 1:38 was only 4 minutes or so up on last year, but the conditions were much harder so my position was a lot better. Think I finished in the top quarter, but didn't really push it, just enjoyed the elements and scenery. It's not really a true fell race, but is none the worse for that: more like a very long cross-country race in a hostile mountainous landscape. The big climb comes at the beginning, then it's undulating with a few bogs, rocks and streams thrown in. Runnable all the way to the excellent finish past the stone circles. Had a recovery mountain bike ride on the Sunday, in nice cold sunshine, up to Rhosesmor.

Caernarfon 10k border league

A slightly disappointing performance in the second border league fixture at Caernarfon yesterday. I'd had a streaming cold the day before and hadn't fully recovered, although I felt reasonably clear at the start of the race. The course followed the Caernarfon 10k course along the Menai Straits then inland over a series of hills, so wasn't particularly fast, but it has a splendid finish past the castle. My time of 39:18 was only good enough for 61st place in a strong field of 261 club runners, 14 places down on race 1 and a disappointing 50 secs slower than the Mold 10k six weeks ago. Still, glad I did it and an enjoyable race.

Clwydian fell run

Just back from a blustery but exhilerating run from Pantymwyn up to the main Clwydian ridge, then over Moel Dywyll, Moel Famau and Ffrith to join the bridleway down to Cilcain and back to Pantymwyn. Felt good in the wind and drizzle, although this was a longer run than I was planning - the second border league fixture is less than 48 hours away. A tough Buckley intervals session on Tuesday was good preparation, and I followed this up with a 6-miler on Wednesday.

Bryn Alyn run, Pot Hole bouldering

I seem to have recovered reasonably well from the two marathons. Now focusing on shorter events again. Enjoyed a beautiful run over Bryn Alyn above Llanferres yesterday. Perfect autumnal sunshine and nice Clwydian scenes. Quite a steep pull up from Pot Hole Quarry, where I did a bit of bouldering to finish: nice to be in the rock shoes again.

Snowdonia marathon

Found yesterday's Snowdonia marathon considerably tougher and less enjoyable than last year. I took 26 minutes off last year's time, which might have something to do with it - but think it more likely that I am still recovering from Cardiff two weeks ago, and had a tough training session with Buckley on Thursday. My tapering was not as thorough as usual. The weather was perfect, unlike last year, and I went over Pen y Pass comfortably within the first 100 runners. Glorious running down to Beddgelert, although unlike Cardiff I never felt entirely comfortable. Kept it going until I met with the family and Dave in Waunfawr, and then suffered on the final climb to Bwlch y Groes, although passed quite a few runners on the fell race decent and had a dreadful time after finishing, throwing up and very cold. Finished in 3:44 in 194th place, out of a big field - supposedly 1500 entrants, but there can't have been that many on the day. No more marathons for me until next spring at the earliest, after my triptych of great events over the last 7 weeks: Jungfrau, Cardiff, Snowdonia - a memorable trio. I intend to concentrate on shorter, faster stuff this winter, with maybe a few fell races, until I up the mileage in the New Year.

Clwydian fell run

I've been taking it fairly easy since the Cardiff marathon, conscious that I've got the tough Snowdonia marathon next Sunday (29 Oct). Ran from Pantymwyn up to the main Clwydian ridge via the footpaths south of Cilcain yesterday. A nice run - cool and damp, finally starting to feel like autumn. I felt reasonable off road, but don't think I'll be ready for the Clwydian fell race one week after Snowdonia, so might as well give the marathon everything I've got - I'd certainly like to improve on last year's time.

Cardiff marathon

Recovering from yesterday's Cardiff marathon - my fifth race over the distance. The plan was to do this simply to get a good time, but in the end we decided to make a family weekend of it - stopping at Gilfach farm and St Fagans on the way down and enjoying the city. It was a nice event and a good course for decent times - the two laps weren't as psychologically tough as I'd thought. I can't decide whether I ran the perfect race or failed to push it enough. Virtually every mile was 8 minute pace, to within a few seconds. Went through the half way point with Dave exactly as planned - just under 1:45. Slowed very slightly along the windy barrage, but then picked it up again and maintained the pace right through to the fantastic millennium stadium finish (the north face of the Eiger made a superb finish to the Jungfrau marathon and this was a great, but almost equally exhilerating, contrast). Managed 3:27, and at least I now have a non-embarrassing marathon time. But I'll have to push a bit harder next time, moving towards the sub-3 hr. I still have to concede that I'm more suited to 10k distance.

Capenhurst Border League opener

It was the first race of the new Border League road running season on Sunday. I want to give this a proper crack this year, having only managed the final two races last season. Happily, my recent form gains continued with a time of 32:56 for the 5.5 mile course (essentially two laps of the Capenhurst 5k circuit so knew the route well). Enough for 47th place in a strong, club-runners only field of 250. I was passed by 5 or 6 strong finishers in the last 300 metres, inexcusible really - just didn't have the finishing kick and will have to do something about it as the season progresses. Still a good competitive race and a good start (my team Buckley are second in division one behind Wirral, but early days yet).

Flintshire 10k

Ran my first race since the Jungfrau marathon yesterday. By way of (rather extreme) contrast, it was the Flintshire 10k about a mile away from my house. A fine event, very well supported, nice atmosphere - and I was pleased with my performance. Finished in 38:29 for 20th place in a field of around 400, I think recent marathon training has increased by endurance and combined well with some recent intervals sessions. Paced it reasonably well and managed to hold on up the Ruthin Road hill. Pleased to smash my June Penny Lane PB by almost a minute. Next target has to be sub 37 mins, but I think that might still be some way off. Cardiff marathon is now less than 2 weeks away but, apart from the Jungfrau, I haven't done many long runs - just one run of around 17 miles, and about 12 miles last Thursday.

Merida mountain bike marathon

A change of event yesterday, as I completed my first mountain bike marathon. I rode Merida's Ruthin event, which is close to home and therefore lacked surprises in terms of the route - but it was really a matter of curiosity. I wanted to find out what these events are all about, and enjoyed it a lot. I went for the 75k course, with around 2400m of climbing: quite enough to be getting on with, particularly as I could still feel last week's Jungfrau marathon in my legs. But it went well - an amazing start with 1000 mountain bikes heading through Ruthin. The rest of the day was an epic blend of hard climbing and exciting descents, almost all of which I'd done before but never in such a long day (didn't stop me going over the bars above Cilcain and breaking my helmet). Finished in just under 6 hrs. Some running last week, recovered OK from the Jungfrau - which is still fresh in the memory. Now I need to start upping the running again for the forthcoming Cardiff and Snowdonia marathons, as well as some local 10k's.

Jungfrau marathon

Back from the Jungfrau marathon which was, as expected, a stupendous outing. I had high expectations, but they were exceeded by the magnificent scenery, support and organisation. Got round in less than 5 hours - 4.56, which almost put me in the top quarter of finishers for a race with 1829m (6000ft+) of climbing. The weather was superb - it had started to clear up the day before when we (Dave, Neil and myself) went up the Schilthorn (3000m) for superb views of the Bernese Oberland in a classic cloud inversion. But the day itself dawned crystal clear and stayed that way - couldn't have been better. The course is wonderfully varied and challenging - flattish to 25k, then very steep zigzags to Wengen where the atmosphere and crowd is like nothing I've ever experienced. There follows a gently inclining section to the incredible denouement on the very steep Eigergletscher moraine ridge, the glaciers towering above topped by the Monch and Jungfrau, followed by the steep downhill last 1km to finish at Kleine Scheidegg at the base of the north face of the Eiger. Quite a day.

Sychdyn to Moel Famau and back, Clwydian MTB trailquest

My last long run before the Jungfrau marathon was home (in Sychdyn) to the top of Moel Famau and back - about 75mins each way. Two days later, did the Moel Famau race in 35mins (finished 35th) and last Friday did a final 10 mile run by way of fine tuning for the Jungfrau. Yesterday, rode the first Clwydian trailquest, around 50km around what is essentially a mountain bike orienteering course spread out across the Clwydians. A fascinating blend of hard riding, route planning and navigation. Being local helped, but we were still only able to get around 17 of the 27 checks within the 5 hour limit.

Lake District weekend, Eryri scrambles, MTB Clwydian killer loop, Race the Train, Pie and Peas race

A sprained knee (stag night injury sustained in Newquay!) put me out of the Snowdon race. But a gradual recovery and a weekend in the Lakes (including the Mosedale horseshoe with Wistow Crags scramble, and the long Buttermere round over all the peaks) saw me regain some fitness. Did the superb Race the Train in mid Wales in appalling but fun conditions - about 1:54, missing the train by 5 mins or so. Also the multi-terrain Pie and Peas near Winsford Cheshire, the Capenhurst 5k (18:33) and the Moel Famau fell race yesterday. Also enjoyed Main Gully, an easy scramble, on Glyder Fach last Saturday - and the Llechog ridge in the rain the week before that. Mountain biking also coming along, a few good circuits of the Clwydians including the 40km, 1000m+ ascent killer loop.

Provence, Maritime Alps, Penny Lane 10k

Back from a fortnight's family holiday in France. Splendid time had by all - lots of snorkelling, swimming with the children. But also a few interesting trips. Left the caravan at 4am on two seperate days to drive to the Mercantour (Maritime Alps). The first trip saw me up Mont Ponset (2900m or so), with a sharp summit tower scramble and superb views, followed by a beautiful circuit via the smaller summit of Mont Caval over the Lac des Prals. On the second day I went up the Gordolasque valley to ascent Mont Clapier (3045m), one of the area's major peaks - wonderful. Also ran/walked up Robion in the Castellane Pre-Alpes and had a good run up Mont Vinaigre in the Esterel (where we stayed, excellent trail running throughout the massif). The day before going on holiday, I ran 39:23 in the Penny Lane 10k - but went through 8k in 30 mins so lost a lot of time on the final hill...

Cilcain 'over the top' MTB

Deliberate attempt to up the mileage this week, as conditions have been a little cooler and more suited to harder training. Good longish trail/road runs on Tuesday and Wednesday, and a decent mountain bike outing yesterday from Cilcain 'over the top' of the ridge to Llangynhafal and back via Moel Arthur. The steep but grassy descent from the ridge is always a joy - very exhilerating - and this was no exception.

Capenhurst 10k, Cyffylliog MTB

On a hot and humid day (26c) yesterday, I failed by an infuriating 3 seconds to dip under 40 minutes in the Capenhurst 10k outside Chester. That said, my time of 40:03 was enough for 10th place in a field of over 100, so there was some compensation. The heat was undoubtedly a factor, conditions were far from ideal - there was a slight breeze at times, but it was very sticky and humid. I'm not sure whether Thursday's 42km mountain bike ride from Cyffylliog up to and round Llyn Brenig was particularly sensible preparation either. Those are my excuses anyway...

Llanwrthwl

Spent the weekend staying with friends in Llanwrthwl, Powys. Apart from enjoyable Hay festival, myself and Steve walked from Cnwch to Llanwrthwl via ancient sessile oak woodland and the open moor of Carn Gafallt. The weather was perfect - not a breath of wind, deep blue skies - and the land is devoid of people. A superbly diverse habitat with lots of pied flycatcher, redstart, wood warbler, whinchat and even a goshawk. There is apparently a breeding pair of hen harrier around here, but we couldn't find them. A few runs this week, mainly on local trails, as preperation for this weekend's Capenhurst 10k, which looks like being a hot one. Some bike rides too: one around the excellent red circuit at Llandegla, which has some new fun bits added, and a few around the Gwysaney tracks.

Cader Idris fell race

Spent the week recovering after the Cader Idris race on Saturday. It was tougher than usual this year - all the way to the summit after last year's truncated affair. And the lakeside path was an appalling quagmire - several runners went in waist-deep as they tried to negotiate the meadow, which was comprehensively flooded. Odd the think there's a hosepipe ban in southern England. The rest went well, though - clammy mist made the going cool. I was up in 1:15, down in less than 50 mins - but seriously delayed by the Gwernan path. I'd persuaded my pal Dave to do the race a week before he runs the Blackpool marathon - not the best form of 'tapering'. I've been recovering this week, with an 8 mile run around Hawarden on Tuesday, and a very pleasant evening run with the Sychdyn crew around Gwysaney last night in glorious (but cool) sunshine.