2025 Arc of Attrition : TRAINING DIARY

This training diary was set up to log my build up to the Arc of Attrition 50 at the January 2024.

However at the end of October 2023 an old lower left leg injury burst back into life forcing me to withdraw 14 miles in during the Lighthouse Marathon and with the deferral date only three days later I felt I had no option but to defer my place to the 2025 edition.

So the training diary continues but it means it will be a bit longer!

And here is a brief reminder of how I got into this long-distance running nonsense in the first place….

On May 22nd 2021 I completed the 44 coastal path Ultra Marathon the ‘Classic Quarter’. I was 60 years and 50 days old. The run plan had started in February 2019 when inspired by the keynote speaker at a business event I was also speaking at I found myself announcing my Classic Quarter plan. I started telling everyone my plan and the momentum started.

The Running 44@60 podcast was launched in August 2019 as a motivational and learning tool. During the lockdown year of 2020 I racked up 159 outdoor  runs and 1105 miles. Both personal records since I had started a running diary at the end of 2003.

At the beginning of 2021 my daughter Bethany helped me launch a fundraising campaign which in the end raised over £7000 for the Music Therapy Programme at Children’s Hospice South West. ‘So what happens next?’ people asked  once the run was complete. Obvious really – a book ! ’12 Business Lessons from Running an Ultra Marathon’ was completed by the end of 2021 and went on sale in January 2022. That was it I had proved I could run 44 miles at 60, raise a ton of money and write a book. Time to play golf or take up bowls! 

Except at the end of January 2022 my Classic Quarter buddy (we ran as a relay of two in 2020 and both of us did the full run in 2021) Andy Williams was in the Arc 50 and I was part of his crew team. A very different run. It was obviously different weather to May 2021, including less rain, but also colder and darker! I was hooked though. I had to have a crack at this. So I started telling everyone I was going to run the Arc 50 in 2024…..

What have I done! 

Here’s my training diary for 2023 which will extend into 2024……. 

Accepting a £1 bet from speaker Jim Lawless
How my ultra running career began....accepting a £1 bet from global speaker Jim Lawless as I announce my intention to run the Classic Quarter in 2021

May 2024 - x runs x miles - 207 days to the Arc 50!

Running 44@60 training in Weston Super Mare
A misty morning in Weston Super Mare - the prom is a great place to run
The Trelissick parkrun pacing team back in action for the first time in 2024
The Trelissick parkrun pacing team back in action for the first time in 2024

 

  • 12th – Sunday – Training Run – 7 – 20 –  I go for a run along the top road following the path all the way down to where the new football stadium is being built but where the path isn’t yet complete to go all the way to the bridge which is new and now crosses the A30 for pedestrians – when there is complete it will be a nice run which will probably be a good 10 miles out and back.
  • 11th – Saturday ParkRun Pacing – 3 – 13 –  I’ve sort of taken over the organisation of pacing which has been delayed until we return to the traditional course – so we get a full team out even minutes from 22 all the way through to 40 which is me – it is a real challenge to try and pace correctly especially when you’re pacing a run much lower than you would normally do.
  • 8th – Wednesday Weston Super Mare – 6 – 10 – I played cricket in Gloucestershire on Tuesday and then I went to a business show as an exhibitor in Filton on the edge of Bristol on Thursday so there was no point in coming back to Truro and the hotels around Filton were very expensive so I ended up going to the seaside resort of Weston-super-Mare – I had been once before probably 12 years ago or so when Beth laid in a concert competition there for St Keverne Band. I’m out for a run at 7am going along the prom then following some roads parallel to the seafront or returning with a plan to run for just an hour – the prom is very flat and later on before I’m involved in online session link to my coaching course in the evening I go back down to the prom and watch all the runners and particularly their arm movements and their feet position.
  • 4th & 5th  Saturday & Sunday –  I’m up in Taunton for day one and two of my running coaches course – I really enjoy it, keen to organise some coached sessions.
  • 1st – Wednesday Club Night – 4 – 4 – I take a coached session based on a 1km loop of Boscawen park with runners doing 20%, 40%, 60%, 80%, 100% in 200m intervals – I run there na back and do a lap with them to set up the course. 

April 2024 - 8 runs 67 miles - 238 days to the Arc 50!

Trevor Lee - Run Like Hell
Pick from 'Run like Hell' - this is on the way back with steps in the background
Trevor Lee Run Like Hell 2024
I think this is also on the way back - not quite sure where
  • 27th – Saturday Trelissick parkrun – 3 – 67 – I think the Brighton Marathon followed by two competition runs on the following two weekends finally caught up with me during supporting Dave’s virtual London Marathon. I joined him and Tim at 9 miles and I was struggling a bit to keep up thinking Dave was going too fast. After thinking I was in a play cricket this year I played on Tuesday and covered almost 5 miles according to my GPS in the field, even though I fielded at first slip for the first eight overs or so. By Wednesday I was feeling completely knackered! So this is my first run six days and after a torrid wet winter we are finally back on the original course. I’m very happy with 27:52 but is technically my fastest at is venue this year and looking at my records I only went faster than this twice in 2023.
  • 21st – Sunday Dave W’s Virtual London – 7 – 64 –  TRC runner Dave Wilcox has tried several times to get into London through the ballot and not made it so he’s now running his own version starting at 2 PM and I join him for 7 miles of it between miles 9 and 16. 
  • 20th – Saturday Run Like Hell – 8 – 57 –  Back racing again this time the second year of this event which starts and finishes at Hells Mouth Cafe on the north coast not far from Godrevy and is essentially an out and back to Portreath. It’s my first run on the coastal path this year and it’s good to record some landmark points as this is part of the Arc course. My time in 2023 was 1:31:55 so I’m really pleased to have beaten that by quite a bit in 1:27:11.
  • 17th – Wednesday TRC Clubnight – 7 – 49 –  I saunter up to club night and back, with the back fit after enjoying several slices of pizza as it’s our spring pizza night and I run about 4 miles or so with the transition group
  • 14th – Sunday An Res Helly – 10 – 42 – this is race number five in the Cornish Grand Prix series for 2024 and it’s the first time I’ve completed the first five in what is a series of 13 with the best 8 races to count towards your final position. I first did this race according to my running diary in 2006 in 1:19:12, I also did it in 2008, 2010, 2011, 2013 and 2019 which was my slowest at 1:30:19. Given it’s only seven days since Brighton I’m not expecting to get near that time but after a steady start I catch up with several of my teammates with a message that they will no doubt re-catch me at about 7 miles but they don’t! And I’m delighted with 1:33:57 given that my target was to try and sneak just under 1:40 – my brother Richard and his wife Jo arrived for a week in Cornwall the previous day and so that afternoon I meet up with them at their holiday place near Redruth and enjoy the hot tub that comes with it.
  • 13th – Saturday Trelissick parkrun – 3 – 32 – First run since Brighton and feeling okay – we are still on the winter course and I do 28:32 which is not far away from my best time on this course this year of 28:15
Rob Deering with Trevor Lee at Brighton Komedia
With Rob Deering who headlined the Comedy Club
Trevor Lee relaxing after finishing the Brighton Marathon
Relaxing after finishing the Brighton Marathon
  • 7th – Sunday – Brighton Marathon – 26 – 29 – What an amazing day! The sun came out and the spectators came out in their droves. My wave is started by Paula Ratcliffe at 10:30am – I’m recording for the podcast on the way round and I’m going to be using the Jeff Galloway method – four minutes running one minute walking. I’m keen to be under five hours – my last marathon 18 months ago at Loch Ness saw me completely blow up in the second half and turn a 2:11 first half into a total time of 5:08. and through the first half here in 2:16 and I complete second half into 2:26 – without doubt the crowds were a massive help and so I think in the last 4 or 5 miles was the Jeffing as I set myself a goal of running 0.36 miles during each of the four minute running segments in those last few miles. For a time in the middle of the run I was with the 4:30 pacers trying to get ahead of them by at least 30 to 40 seconds when I was running as they then caught me up during the walk. I dropped behind them probably around 18 or 19 miles but at around 23 miles I saw the 4:45 pacers coming towards me up on a different side so knew I was well ahead of them. The last couple of miles followed the same route as the half marathon although I couldn’t remember exactly where that finished but we emerged onto the Hove Prom with about 1.4 miles to go. It was a great feeling to get to the 25 mile marker. I walked for the 55th at 4:34 with less than a mile to go and I knew then that I wouldn’t be walking at 4:39 because I was looking very good to be under 4:45 and I didn’t want to walk in front of all those amazing people lining the route on both sides to the finish including Jim and Cass who were only a few yards from the finish cheering like mad on my side of the route and I completely missed them I was so focused on that finish line. Here are the splits:
  • 5k –   31:27     31:27
  • 10k – 32:47    1:04:14
  • 15k – 32:17     1:36:31
  • 20k – 31:43    2:08:14
  • Halfway          2:15:38
  • 25k – 32:40    2:40:54
  • 30k – 32:23    3:13:17
  • 35k – 36:15     3:49:32
  • 40k – 37:22    4:26:54
  • Finish             4:42:13
  • 6th – Saturday – Hove Prom Parkrun – 3 – 3 It’s quite a long walk from Jim and Cass’s flat to the Hove promenade parkrun but it is a good flat course so a chance to just stretch the legs before tomorrow’s marathon – I try to take it relatively easy but then push on to make sure I finish in under 27 minutes which I do in 26:54
Trevor Lee a few yards from the finish of the Brighton Marathon
A few yards from the finish - so focused I didn't see Jim and Cass taking this pic
Trevor Lee Mid race Brighton Marathon
Think this was around the middle of the race

March 2024 - 10 runs 73 miles - 268 days to the Arc 50!

  • 29th – Friday – 10 mile Jeffing – 10 – 73 – It’s  nine days to the Brighton Marathon feel as though I need to do a good decent stretch and practice the run walk method so I set my watch for the formalities of running the one minute walking and I go up to the top road and I thought the new cycle/running path was complete all the way out to the old roundabout on the A30 but 3.4 miles along the road I realised that wasn’t the case so I came back and then double back on myself again to get up to 10 miles. I was happy with the pace of around 9:40 – this will be with the exception of the park run my last run before the Brighton Marathon and as usual I am thinking I done enough training – especially as I missed a few days in a back-to-back weekend at the start of March.
  • 25th – Monday – TRC Monday night club – 6.5 – 63 – It’s my turn to lead the group and although we are nearly the end of March it’s a pretty horrible lie so it’s full on wet weather gear all round for about 10 of us
  • 23rd – Saturday – Parkrun at Trelissick – 3 – 56.5 –  Beth creates a family park run record because she ran where Bluebell who is the dog of Tom and Jenna who Beth is looking after for the day – she does well break in 35 minutes and I’m just under 29 minutes – we then go for a long walk with the dog around Idless Woods
  • 22nd – Friday – Newham with Beth – 5.5 – 53.5 –  Beth arrived on Thursday evening so we went for a heart rate zone run along the Newham Trail and back
  • 20th – Wednesday – Club Night – 7.5 – 48 –  I run to the club and then take part in one of the loops around town but don’t run back to the club
  • 17th – Sunday – Falmouth Half  – 13 – 40.5 – This is part of my back-to-back training for the Brighton Marathon and I’m very sluggish through the first 3 miles and then reach halfway in 69 minutes but the sun comes out and I go back to a goal that I used to set myself in the days when I ran these events without being a club member and that is to assume it halfway I’m in 20th position and I need to get on the podium. This worked for me really well as I ran better in the second half and I ended up overtaking 60 people in that second half to finish in a time of 2:13:45, so given the 10 miles I done the previous day I was pretty pleased with that, especially given that I have lost a back-to-back weekend at the beginning of the month after having the cough that I couldn’t shake off.
  • 16th – Saturday – Parkrun at Trelissick – 10 – 27.5 – It’s my 100 volunteer role at Trelissick Park run and my 101st overall which I took a bit of time to remember where the other one had been turns out and I do remember it now that in the early days when I was going to Lanhydrock I marshalled one point. So I do set up first and then do the park run in 29:06 and then I go through the finish funnel, jump to the car, slip on the small hydration vest and head off on a circuit around the parson trials that by the time I get back to the car means I’ve done 10 miles altogether.
  • 13th – Wednesday – 8.5 – 17.5 – I join the performance group and we go down to Boscawen Park and do by 1 km laps with a two minute walk between laps five times at half marathon pace. It starts just beyond the end of the car park finishes between a lamppost and another sign just before the mini roundabout and then you walk across the car park back to the start and do another lap. I’m pleased with my consistency as I do they fit on the path around the park between 2:44 and 2:47 every lap, getting to the 20 mph sign just under five minutes and completing  each lap just under six minutes. 
  • 11th – Monday – 6 – 9 – I lead the TRC Monday night social / recovery run –  on a bit of  zig zag around the city. 
  • 9th – Saturday – 3 – 3 – Trelissick Parkrun – the weather has been so bad that we are still using the winter course – I’m happy with 28:32

February 2024 - 15 runs 128 miles - 330 days to the Arc 50!

February was a new personal best for miles completed in a single calendar month. After doing the back-to-back runs which I was really pleased with on the Tuesday I developed a dry cough – with this been a leap year February extended to day 29 which was Thursday so an opportunity to get one or two short runs in and get to 130 miles+. On Wednesday 28th I was booked in at the Cornwall Run Lab for a VO2 max test. The cough was getting worse and it was decided that I would start the test but if during the treadmill part I started coughing, bearing in mind I would be wearing a mask over my nose and mouth, then we would have abort the test and I would do it another time. I did wonder whether that would be the sensible option anyway because with the cough I risked not getting a proper result for where I was at, but the other side of that coin was that I had done a lot of mileage in January and February so in theory my level of fitness should be for me pretty good.

The first part of the test involves sitting on a chair wearing the mask kit for 10 minutes with no talking or indeed doing anything else. It’s a long 10 minutes!

Part two was on the treadmill which was set at 0% and the initial speed was set at 3.7 kph which I did for three minutes as a warm up. 

The speed then increased by 0.6 kph every minute until I could essentially no longer carry on with the idea being that I would simply jump onto the sideboards of the treadmill so it could be stopped. I managed to do quite a lot of extra minutes – I think something like 15 or 16 to get up to around 19 minutes in total and by that time the speed was close to 13 kph. I probably could have done one more minute but I was concerned about the fact that I’d avoided coughing but my breathing was getting more laboured in the mask so I decided enough was enough.

The cough got definitely worse on Thursday and Friday to the extent that I pulled out of Cousin Jack on the Saturday as well as Andy Brown’s 60th birthday curry that night.

The following week I was away with work which included two nights in the Village hotel in Bournemouth which had a fantastic 25 m indoor pool and a massive gym. I was there on Tuesday and Wednesday nights and on the first night I went swimming for the first time in ages and did 40 lengths so 1 km and then on the second night I use the stepping cross trainer and the staircase machine followed by a 20 length swim.

I got back on the Friday morning and Saturday was then my first run for almost 2 weeks.

  • 25th – Sunday – 10 – 128 – Looe 10 –  this is race three of the Cornish Grand Prix series and the first time I’ve done all three of those first three. My legs feel okay after yesterday and I remember to take my small hydration vest utilising the new Ginger isotonic drink which I planned to test the previous day. It is horrendously wet! It is raining all the way to Looe and it is quite a challenge to get out of the car and go to registration without getting soaked and then again to the toilets about 20 minutes before the race starts. So like everyone else I’m taking shelter in my car until the last minute, and fortunately the race starts from the massive car park which everyone is using. Given the run yesterday I’m aiming to be under 12 minute miles which would get me in in under two hours although I have done this before in 1:42 and 1:43. At the halfway point I’m just over 55 minutes so I readjust my target to nearer 1:50 knowing that the last mile will be quite fast given it was very uphill at the start. Stick in two quick miles – 9:27 and 9:00 for 6 and 7 then there is a mighty hill in mike 8 (13:17) but I speed up in mile 9 (10:19) and latest mile is mile 10 downhill and then back through the town to the finish in the car park (8:51) – I’m home in 1;45:44 and its still raining although not as heavy. I am grateful for my friends Bob and Jill Fleming who invited me to their penthouse flat on the harbour front for a hot shower and lunch. 
  • 24th – Saturday – 13 – 118 – Cardinham Woods Half Marathon – first leg of the weekend that the back to back runs – it’s very damp and there are lots of big uphills but I set my goal to run of sorts up all of them – schoolboy error was leaving my hydration vest in the kitchen and this was supposed to be a cupless event but unfortunately I took two with me to give to one of my cricket friends who only needed one. I was round in 2:22 which given the nature of the course I was happy with. This event was organised by an independent company Purple Gecko and as with all these kind of events the question of value comes in given that the entry fee was £35 and the only thing you received was a generic medal but didn’t actually specify the particular event. There was one water station which was a help yourself one which you passed twice. There was no chip timing and you had to pay effectively £6 to park at the venue. I’ve no idea if there were any prizes I certainly didn’t see any and there was no mention of prize-giving. I’m not sure if the marshals were paid. Would  I do this again? Probably not for £35 but I might pay £37 to be a local member of  Cardinham Woods and get free parking but that would mean needing to go seven times a year or more to cover the daily parking charge.
  • 19th – Monday – 5 – 105 – TRC Monday night group – a nice steady run which usefully came back close to the house so I said cheerio having run to the start. That’s it now until the back to back weekend runs.
  • 18th – Sunday – 18 – 100 – long run that I didn’t do on Friday. Legs feeling  tired from all the mileage in February but by the time I have some porridge breakfast and set a goal of getting out there just after 9 am and I knew the course I had plotted as well – so down the Newham trail into Truro down to Idless out to Shortlanesend back roads to Threemilestone – road the back of TMS down to New Mills back into Truro and then along Coosebean and back to get in 18 miles. Which took me just a tad over three hours 40 minutes so an average pace of 12:12 which was okay given the fact that there were several hills and I was deliberately trying to run a bit slower. it means I have completed 100 miles in February, something I did according to my records in 2021 but with two events planned next weekend I will go a little bit over the 100 all things being equal.
  • 17th – Saturday – 3 – 82 –  No long run on Friday – legs felt too tired after the Wed session. The Merrell Agility Peak 5’s have arrived so I wear them doing set up. 28:22 is an ok time although when I crossed the stream in 20:15 I thought I could beat 28 mins. 
  • 14th – Wednesday – 9.5 – 79 –  TRC Club Night Run – our regular coaches Stu and Andrew are unavailable so I offer to take the hill reps session – the same one I did in January – 9 of us which is great – 1.5 miles to start area – which I initially get wrong and then we’re off – 11 reps 18 minutes on the pyramid in minutes: 0.5, 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1, 0.5 –  a great effort and a surprising distance covered 
  • 12th – Monday – 6 – 69.5-  TRC Monday Night Run – nice and steady – that’s 4 days on the trot so rest on Tuesday
  • 11th – Sunday – 6.5 – 63.5-  Its cricket nets and whilst I want to be there I also don’t want to be there so I come up with a cunning plan which takes me on a recovery run out towards the golf club, back among Coosebean and after 5.3 miles and is up at the sports centre where the cricket nets are. I sneak up onto the balcony where there are couple of rows of seats to watch from and then there aren’t that many cricketers there so I’m kind of glad I didn’t make the effort to go and practice, I stated 10 minutes and then run back home.
  • 10th – Saturday – 3 – 57 – Trelissick parkrun 300th  anniversary event with fancy dress encouraged I’m up for it with the cricket gear which will be a good test given that I did the mileage yesterday and I was up early to do the setup today – 33:49 is good, especially given the fact that I thought I was running really quite slowly in the first 2K in particular, and the kit got a bit wet as very unusually it was raining quite heavily during the briefing.
  • 9th – Friday – 18.5 – 54 –  It’s the solo Friday morning run and it’s the longest one for quite a long time and taking the onto the roads around Calenick and Cowlands which have some mighty hills, back into town then out back to Malpas, up Tregolls out to Coosebean. 3 1/2 hours in total which is around about 11:20 mile pace
  • 7th – Wednesday – 4 – 35.5 – It’s club night but I’ve agreed to represent the club at a meeting at the rugby club where we meet today with local sports collaborations and initiatives so I only get the mileage from running an extended to and then back from the club. And the meeting leaves me a little bit perplexed as after it’s finished and still no idea what it was about!
  • 5th – Monday – 6.5 – 31.5 – Monday night gang – felt a bit steady – no front running tonight. 
  • 4th – Sunday – 6 – 25 – Newquay 10k – race 2 of the 2024 Cornwall GP series. With 46 miles in the last 6 days this is a good test. Its 700+ field and everyone race off – 16:34 for 2 miles is good and I keep that pace going finishing in 52:30 which is faster than 53:43 in 2022. According to my running diary my fastest 10k since one in Redruth in 2009 when I was 49:06. 
  • 3rd – Saturday – 3 – 19 – Parkrun day! Up early to set up with Andy Williams and record a podcast at the same time about his St Ives velar management. Still on the winter course at Trelissick and happy to get round in 29:15
  • 2nd – Friday – 16 – 16 – Having missed a long run last Friday it was important to get back into that routine immediately and so my course today involved going up Tregolls Road, Idless, Shortlanesend, Threemilestone, Newham Trail. I took with me some hot cross bun with crunchy peanut butter and I’m trying some new contact lenses so I wore them throughout the run. After about 4 miles, even though I’d had a couple of big efforts before I left, I really wanted a poo! to the extent that I started thinking about how I could do it somewhere in the countryside. I tried very hard not to think about it but that was quite tricky and it was slightly made worse when I had to keep eating! And then as I was coming towards the end of mile nine in a field alongside the road there were two portaloos and no one around. It was a daffodil field. I clambered over the gate, slipping on the drop-down side and nearly wrenching my shoulder only to discover not unexpectedly that they were locked. So my next plan was the park-and-ride. But when I got towards that I didn’t really want to lose momentum so kept on going into threemilestone and then enquired at the bus stop if there were public loos around. a man at the bus stop pointed me in the direction of the community centre, so I snuck in there whilst there was some what looked like dancing going on and boy how pleased was I to be out assured what felt like a few pounds! That was just before the completion of mile 10 and I smashed out 10 minute mile after that! I was pleased to do what was 16.2 miles and feel okay and run importantly for over three hours, the first time I had done any training run I imagine, but I will need to check, since the preparation for the Loch Ness Marathon in 2021. 

Welcome to 2024!

January 2024 - 17 runs 126 miles - 359 days to the Arc 50!

  • 31st – Wednesday – 9 – 126 – Club night – I lead an off road St Clements run – which by missing a turn slightly adds a bit, so with running there and back I get 9 mile sin to take me to a monthly PB of 126 miles! Spread over 17 runs and not bad considering I didn’t run  on any of the first 4 days of the month. Previous PB was Jan 2023 at 123 and before that April 2020 (lockdown) 122. 
  • 30th – Tuesday – 10 – 117 – Monday night I plan a 10 mile route with the idea when I get back from a client meeting in Newquay – around 12:45 – I’ll go straight out. That’s what I do helped by a lovely afternoon. I go up Tregolls, across to Idless to Shortlanesend, then some back roads before climbing the hill out of New Mills back to Kenwyn road. 
  • 29th – Monday – 7.5 – 107 – I’ve done the achilles stretches and decide to go out with the Monday group. A good run which take some past 100 miles for the month. 
  • 27th – Saturday – 3 – 99.5 – I didn’t do a Friday run to give the legs a rest and knowing I would be at the Penzance checkpoint station for the Arc 100 and then doing park run set up this morning. It takes longer than normal as it’s the reserve route (the field is wet) and I’m following a plan I gleaned from one of the set up team. I run round in 28:15 which is good but I can feel the left achilles a bit towards the end which isn’t great. 
  • 24th – Wednesday – 7.5 – 96.5 – For the second successive Wednesday I join 7 others in the performance group. The coach takes us onto an estate with a lop of around 300m which includes a bit of a hill. We do a lap at 5k pace which are uses to determine pairings. I’m the slowest so I’m paired with the fastest – Anna H – who at the weekend had won the Stormforce 10. I’m feeling under pressure! The session is called ‘back and forth’. One runner goes one way around the course, their partner the other way. When we meet we high 5 and then turn around and run back to the start area. We then repeat swopping starting directions. That is one set. We do 4 of those so 8 runs. The last 2 sets – 4 runs are extended so we run past our partner the first time we see them, then we high five and chase direction and then run past them back to the start. I try to run hard to ensure Anna doesn’t lap me! It’s a great session and I add the mileage by running back and forth to the club. 
  • 22nd – Monday – 6 – 89 – I go out with the TRC Monday night social / recovery run – I can definitely feel tiredness in the legs even though this morning it was every 5/6 weeks sports leg massage but I’ve got my eye on 100 miles in the month and these runs are a good way of building that mileage. 
  • 21st – Sunday – 10 – 83 – Its the first event of the new Cornwall GP season – StormForce 10 – on a day a storm is coming – Storm Isha – not though until after we have all finished.  I have 3 targets in mind – especially given the running over the last 2 days I’ve done. Target 1 is to run under 1:40 which is 10 min miles. Target 2 is to beat 1:32:18 which I did the last time I ran this in 2019 and finally the ‘stretch’ target is Jim’s 2022 effort of 1:27:58. I get a reasonable start and during the run I keep trying to stay with some club mates. Unlike most people I am wearing my small hydro vest which I have Maurtens 160 as my drink. a gel and one of those square bars Endurance Life give out. I’m convinced this helps because after 10k in 53:23 I do keep the pace going and in a sprint finish cross the line in 1:25:54 – I am very pleased with that! My course PB going back to 2005 is 1:21:04. 
Setting a FKT at The Lanhydrock parkrun dressed as a cricketer
All set up at the Running Show for podcast guests

 

  • 20th – Saturday – 3 – 73 –It’s Saturday and Lanhydrock are celebrating the 10th anniversary of their parkrun and it was there that I had my first ever parkrun  in January 2017, indeed, I ran my first 10 or so there. It is a bit if a tougher course than Trelissick, mainly because it has a very very long uphill in the last 2kms before the finish, which has a couple of particularly steep bits in it, which most people walk up.  They promoted the idea of fancy dress so, of course, I couldn’t resist wearing all the cricket gear, knowing the chances are I would set a fastest known time for someone running the Lanhydrock park run dressed in full cricket gear. The weather had changed overnight and was much milder but still dry. I made a schoolboy error though in that somehow I didn’t manage to not tie my right shoe in the way I would normally and about a third of the way in, I realised I was going to have to stop and tie it up so that meant losing quite a bit of time as I had to take the cricket gloves off and the running gloves I had on underneath the Cricket gloves. Anyway I ran it all and I really pushed hard at the end, because I realised I could still do sub 35 and I came in in 34:40 which, when I checked my records was four seconds quicker than the first time I ran in the cricket gear at Trelissick in 2021.
  • 19th – Friday – 14 – 70 – This is my third successive longest run Friday in a solo on the road run. I’ve been trying to break up the courses so it doesn’t feel too monotonous because I’m back now to the kind of training on my own I was doing in the run-up to the Classic Quarter, so the best part of three years since I did this kind of training. My course today was down the Newham Trail and then out to Malpas and back and then up Tregolls Road which is an uphill for 0.7 of a mile and then across to Idless and then taking the first left in Idless to eventually join the main road back into Truro and then some fiddling around to get to in this case, 14 miles. I took the Harrier hydration vest and in it I had a second pair of gloves. It was dry and sunny but it was very cold and as I got going along the Newham trail my hands were freezing so I stopped and put on the second pair of gloves– I do have a pair of Innov8 mittens and next time I will take with me – that evening we had the Truro Running club awards night which was great fun.
  • 17th – Wednesday – 8 -56 – I run to the club, and then having considered the hills session with Andrew Blizzard during the week, I was persuaded to take part in it, knowing that the other three runners were quicker than me. I have been meaning to do these performance sessions and they are ultimately really beneficial . So after a mile or so to the starting place we set off with a 30 second burst up the hill up this road and then returned back down. We had 30 seconds to recover and then went again, but this time for a minute. This routine was repeated with each uphill session adding 30 seconds each time until we topped out at the top of the pyramid at three minutes and then we came back down the pyramid so overall we did 11 reps and we were running hard uphill for 18 minutes. I felt pretty good and was surprised that I wasn’t a million miles behind some of the others. When we got back down to the minute and a half, minute and 30 seconds to finish I raced off at the start and tried to hang onto the leader for as long as possible. It was a cold but dry evening so perfect for this activity. The next day I felt really tired!
Truro Running Club out in force at Stormforce 10
Compering the keynote session and Q&A at the Cornwall Running Show
  • 15th – Monday – 6 – 48 –   It’s pretty cold but a decent sized group for the Monday night run which is around Truro. 
  • 14th – Sunday – It’s  the Cornwall Running Show and what a great day that was – I recorded 10 individual snippets for the podcast from visitors and compared the only speaking session at midday.
  • 13th – Saturday – 3 – 42 –   It’s Parkrun day and on the winter course at Trelissick which at last been used pre-covid. In theory the course should be a bit easier because there is no hill but the organisers have compensated for that to avoid too many PB’s by making it about 5.15 km. This is my fourth successive day of running and so I’m pleased to sneak in in just under 29 minutes.
  • 12th – Friday – 12 – 39 –  I and determined that Friday’s mornings will be my long run on the road in preparation for the Brighton Marathon. However on this occasion I had what turned out to be a pretty uninspiring hotel breakfast which I couldn’t access until 7:30 AM followed by the 200 mile drive back, so as soon as I got back to Truro around about 11:20 I decided I would get changed immediately do a few stretches gather together my hydration vest and get out for my run which I had pre-prepared course wise. I ran along the Newham Trail, back into town, out to the Malpas turning circle and then back with a bit of fiddling around at the end to get up to 12 miles. this is the first time I’ve done longest solo runs on successive weeks for ages, probably since running the Loch Ness marathon in October 2022.
  • 11th – Thursday – 5 – 27 –  I’m up in Corsham in Wiltshire for the monthly evening meeting of the south-west region of the professional speaking Association. My first such meeting. Check-in at the hotel which is also the venue for the event is at 3 PM and although I enquired and was hardly anybody staying there I was advised no rooms were ready so I changed into my running gear in the toilets and set off with an aim to run 5 to 6 miles nice and steady. it was essentially an out and back route so along the main aid for and then drop down and come back into the town through the middle of the high Street and then at 4 km I turned round and ran back and in the end I ran an average pace of sub- 10 minute miles so I was pretty pleased with that given the exertions of the evening before. I timed my return so that at 3:02 I was able to check-in and was delighted to find I had a room with a bath but the not so delighted to discover that the water was not that hot an it was coming out of the bath tap and the shower at the same time. The hotel felt like a perfect venue for an Agatha Christie murder mystery. All the regional monthly meetings are held here so I will investigate other routes for next time I attend.
  • 10th – Wednesday – 3 – 22 – No ordinary 5K tonight this was the running club 5K  inaugural track handicap championship, which for me along with most of my running club teammate was the introduction to running this distance on the track for the first time. There were two heats – one for those predicting 23 mins+ and one for sub 23 mins. I put in for 26:30 hoping that I might run sub 26 and even possibly get close to 25. I had eaten quite a bit late afternoon and did feel a touch heavy by the time I got to the track for a warmup on what was a bitterly cold evening. Runners were set off depending on their handicap times so it was just me and one of the girls in my group, who I went past at around a 100m mark. I just kept on going running as fast as I go but also recognising I needed to run within myself because it was 12 1/2 laps. Two minutes per lap is the equivalent of a 25 minute 5K and I was just about on that but then mid race I put in a couple of 1:54’s, essentially because I been overtaken by faster runner who I then tried to hang onto as long as possible. Six minute mile pace down the home straight got me home in 24:47 which I was very pleased with.
  • 8th – Monday – 7 – 19 – I didn’t run at the weekend because on Saturday morning we had a family get-together over breakfast as it was Beth’s last full day before heading back to Hampshire so I went out tonight with the social group and it was great running conditions being very cold but no wind and no rain. These Monday night runs are an important part of my training programme as I get 1.6 miles in just getting to the start and then most of the routes go through or end up back in Truro so I can drop out before the end but still get some decent mileage.
  • 5th – Friday – 12 – 12 – My first longish solo training run quite a while and this after during the week doing 5K on the treadmill and 20k on Zwift. in 2020 and 2021 I did quite a lot of solo training runs in preparation for the Classic Quarter but in those days of course we were still in Covid scenarios and you had no choice but to go training on your own. I now have a plan for building up the road mileage in readiness for the Brighton Marathon I think having a plan helps get me out the door on these solo training runs. This one took in the back roads of Truro via Idless and Shortlanesend and as such included a few hills and a bit of to-ing and fro-ing at the end to get it up to 12 miles my time was 2:16 so that in itself was good to run continually for over two hours. I will be doing some indoor stuff which I don’t count as mileage as a way of mixing up the training.
  • 1st – Monday I marshal at the annual Brown Willy event.  

December 2023 - 19 runs 102 miles - 28 days plus one year to the Arc 50!

  • That’s a wrap for 2023!  128 runs and 846 miles. Runs included 15 races and 35 park runs at 8 different venues. Longest run was in theory the 40 miles I did at Hope 24 but all in one go was the 18 mile Cousin Jack. I need to build some long run stamina in January and February. 
  • 31st – Sunday – 7 – 102 – New Year’s Eve –  I need 5 miles to reach 100 for December and to make it only the 2nd month (after January) where I have run 100 miles. I do a solo training run, which has been a rare thing in 2023 and which I need to do lots more of in 2024, heading out to Idless onto Shortlanesend and back via Boskella and New Mills. 
  • 30th – Saturday – 3 – 95 – Penryn parkrun – Trelissick is off due to debris on the course from the high winds so Penryn it is. I’m happy with 27:45 on this 3 lap course which feels like its steady downhill or a pull uphill.
Trevor Lee Boxing Day Run
Mr Colin's Boxing Day Run - Tehidy Woods > Coastal Path > Tehidy Woods
Trevor Lee - Porth - St Anthony's Head Run
Glorious Run on Dec 28th from Porth > St Anthony's Head > Porthscatho > Porth
  • 29th – Friday – 4 – 92 – Out and back to Truro College  not quite the route or scenery of yesterday but having done 10 miles yesterday I’m only 12 away from 100 for December so today’s 4 which I did straight after a couple of hours of digging up brambles in the Community Orchard was a way of getting up to 92 miles with 3 days to go to the end of the year. Leg felt very slow early on but slowly got moving – first mile 11:11 – last mile 8:31 – was aiming to try and run under 45 minutes, then 44 then 40! Got back in 39:15. Trelissick parkrun off tomorrow so may head to Penryn – largely so I can wander aimlessly around B&Q afterwards finding and then no doubt buying stuff I didn’t know I needed! 
  • 28th – Thursday – 10 – 88 – TRC Roseland Run –  organised by Amanda and Jig with a couple of options of 10 and 6 miles. I’m thinking 6 on the basis that I won’t keep up with the 10 milers.  However I’m feeling good and I set off at the front with Jig. 3 miles in at St Anthony’s Head I find myself out front and press on seeing how far I can run before they swallow me up. They don’t! But then I go back to the cafe thinking that I’ll do the other 4 miles but the 10 milers carry on on the coast path os I have run back to try and catch them up which I do. The final couple of miles is back on the road and I’m now at the back as I ease in. That stretch in the lead though made me feel very good. Not often I’m in that position! 
  • 26th – Tuesday – 7.5 – 78 – Mr Colin’s Tehidy Woods and CP Boxing Day Run – Boxing Day and I’m off to Tehidy Woods to join 5 others including course setter Colin Bathe. The route takes in the woods then over some fields to emerge at Hells Mouth cafe. Along the coastal path before cutting back into the woods. 7.7 miles. A great way to run at a good pace. I’ve now done 15 runs and 78 miles in December. There’s a chance of 100 miles but it might mean a long run on the 31st!
  • 25th – Monday – 3 – 70.5 – Christmas Day ‘Parkrun’ – Christmas Day at Polcoverack Farm. There is plenty of interest in doing our own ‘parkrun’ but gradually the field is reduced by various excuses – helped by the poor weather. So down to me and Jim. We follow a route that takes in some very muddy and soggy paths. We run together – mainly because I set the course and don’t tell Jim what it is so he can’t race off! We do 27:55 which I’m pleased with. 
  • 23rd – Saturday – 3 – 67.5 – Parkrun – My son Jim and I run the Trelissick parkrun. Pre-run he claims he hasn’t run much recently and is going to take it easy. Until the RD says ‘go’ and then he shoots off! I don’t see him until I’m coming along the bottom of the field and he’s halfway up the hill. I run hard on the downhill bit and when I get back to the stream I see him one place and about 40 yards ahead. I’m running hard but I can’t push forward and close the gap!  A few runners come past me and Jim is still 50 yards or so ahead. I don’t close the gap. He does 26:56 and I’m home in 27:14 – my second fastest at Trelissick in 2023. 
St Pirans Revenge Trevor Lee
The last stretch of beach before the St Piran's Revenge and I'm getting closer....
St Pirans Revenge Trevor Lee 2
Not far to go and I'm alongside....that competitive edge is still there!
Truro Running Club at St Piran's Revenge
Truro Running Club at St Piran's Revenge
Truro Running Club Monday Night group Dec 18th
Truro Running Club Monday Night group Dec 18th
  • 18th – Monday – TRC Recovery Run 6.5 – 64.5 –  a second run on the same day and as usual this group is pretty quick so I am languishing at the back for all of it except when we came along Redannick Lane. I had run to the start point as usual so I dived off back towards my house as we came back towards the city. This is now the second most runs in a month this year and I was certainly feeling that tonight.
  • 18th – Monday – Beth Run 3.5 – 58 – Beth was back Sunday afternoon and she has bought herself a Garmin watch for Christmas which she has already opened! And was keen to try it out so we walked up to the old football ground and then ran along the Newham Trail for just over 1.5 miles and then came back via a stop off to show her my handiwork at the Truro community Orchard.
  • 17th – Sunday – Bude Coast 7.5 – 54.5 – I was feeling particularly sluggish on this run, but nevertheless it was good to get some additional miles under the belt and gives me a chance of getting close to a hundred miles in this month which after 123 in January would be only the second month of the year with a hundred miles, indeed the second largest mileage month was 79 in June. This was also my 10th run in December, and after the 21 runs in January the second-highest month for actual runs is February and June where I did 11.
  • 16th – Saturday – Tamar Lakes Parkrun 3 – 47 –   This is the second time I have run this once around the lake course with its deceptive inclines and declines – the first time was the week before the Lighthouse Marathon and as in the notes for that run I did feel during the run the Achilles/calf which I’m now convinced was part of why I ended up DNFing. No such problem today and I used a couple of runners slightly ahead of me as pacers but the finish had changed and therefore slightly caught me out so in the end I did 27:05, maybe if I had pushed on knowing where the finish was I could have sneaked under 27.
  • 13th – Wednesday – TRC Mousehole Lights Run –6 – 44 – And so the Christmas lights run continues – this time around 30 or so members meet in Penzance for 7 PM and then we do out and back along the coastal path which is all paved to see the famous Mousehole lights. Having arrived in Cornwall in the summer of 1993 this is my 31st Cornish Christmas and it was only last year for the first time that I visited the Mousehole lights. It was a good run although I have noticed that in recent times I have become a bit of an antisocial group runner. In other words I end up being part of the group but often running on my own, this was certainly the case on the 3 miles back to Penzance. I don’t know why that is. Maybe I got to know everybody on the runs and therefore no longer have those who are you type conversations. It also might be that for whatever reason I’m often setting off too fast on club runs, which was certainly the case on the outward leg so inevitably those I was running with did start to pull away from me and then on the way back I lost contact with the group slightly in front of me. Anyway I’m sure my social running skills will return!
  • 11th – Monday – TRC Recovery Run 10.5 – 38 –   This is my 7th run in 10 days and my longest for quite some time – the run itself was 6.5 miles but it was out at Truro College which door-to-door for me was 2 miles both ways. It was our annual Christmas light run around the streets of Highertown and Three milestone. With Ben Annear having moved back to Cardiff I took on the responsibility of providing the cultural Christmas sounds for the run using one of my Bose speakers and a Spotify Christmas playlist. I also had adorned the back my yellow running jacket with lots of Christmas lights. Despite all the runs I felt pretty good and was pushing hard when it came to some of the hills. Overall a great evening, even though these Christmas runs seem to come round faster every year!
  • 10th – Sunday – St Pirans Revenge 5.5 – 27.5 –  After a test run last year this is a new event for the Cornwall MTRS series – it’s a real back to basics event, the entry fee was only £5, the finishers medal was made from string and seashells and the individual  prizes were made from items the organisers had found on Perranporth beach. I didn’t get my original entry in in time but I did pick up an entry during the week from someone who could no longer make it. Race HQ was the surf lifesaving centre which is located on the beach and the presentations were at the watering hole bar which is also on the beach which I can’t ever remember going to before but which was great. I didn’t take my watch but the 5.5 mile course was both hugely challenging as well as fantastically brilliant to run on and included running across several beaches, up and down some dunes as well as on some coastal path tracks. I had a very slow start but then I gradually haul then those clubmates that I think I should be in this sort of event and came in in a time of 66 minutes. I then voted this my favourite race that I had taken part in and completed in 2023.
  • 9th – Saturday – Trelissick Parkrun– 3 – 22 –  I do set up with Jim Spencer and then run around watchlist in 29:07
  • 6th – Wednesday – TRC Club Night – 5.5 – 19 – It is very wet and as such we have a relatively low turn out – probably about 40 runners and as such six groups become three. We run around the streets of Truro, which despite the weather are still relatively busy because it is late-night Christmas shopping, but then I dive off before they head back to the club.
  • 4th – Monday – TRC Recovery Run – 5.5 – 13.5 –  I am the slowest in the group tonight, plodding around at the back but I did push hard on both Saturday and Sunday and this is supposed to be a recovery run!
  • 3rd – Sunday – Mob Match – 5 – 8 – this is the annual event before the presentation of the Grand Prix awards for the year. Membership growth means that Truro for this particular event are part of Division I when it comes to the team competition which means it’s the first 10 home for the men and women’s team to count. It’s the only event in Cornwall where this happens all the Grand Prix events are first six to count regardless of the size of your club. So I was very excited to discover that I was listed as the 10th man home for Truro in the team event where the club was placed third. But then this moment of running fame gradually unravelled as it was revealed that only the first two teams home in each division were to be awarded prizes. And it was then discovered that one of our team members had had a problem with the timing mat and as such they were properly instated into the finishing order well ahead of me but also pushing me out of the top 10! I joked at the original onset of being in the top 10 that we would get our own prizes organised but then of course dismissed that idea entirely when I realised I was no longer in that top 10! My official time was 43:58 and the only comparison I have was really the same event in 2019 in 41:28.
  • 2nd – Saturday – Lanhydrock Parkrun – 3 – 3 – this is the second coldest Parkrun I have taken part in – Babbs Mill at the start of the year retains the number one slot! It was so cold that the organisers put back the start to 9:30am, something I didn’t realise until I wondered why at 8:30am there was no one around and I began to think it had been called off.  I went for a warmup wearing my winter gloves and my hands got even colder, so much so that I found an old pair of ski type gloves in my car and I ended up wearing them throughout the entire run. I went watchless so had no idea of my time until the email came through and it was 30:45 which given my lack of recent running I was okay with even though I don’t like being over 30 minutes for any Parkrun, but I ran 29:58 last time at this course back in April 2022 so on that basis the time was okay.

November 2023 - 5 runs 30 miles - 57 days plus one year to the Arc 50!

 

  • 29th – Wednesday – 9 – 30 – TRC Club Night  I am conscious that this is my fifth run in six days having not run for four weeks and it’s quite wet at the moment which might be the reason only Andrew Ferguson joins the run I’m leading on the 5.5 St Clements Loop through the woods and trails, and I manage to fall over but I do come out of it unscathed as far as the Achilles/calf goes. I am doing the stretching exercises I did during my four week of running everyday still.
  • 28th – Tuesday – 5 – 21 – TRC Walk/ Run Group –  keeping the running momentum going I join this group for the first time in ages although I am feeling quite slow despite this being the run / walk group. 
  • 27th – Monday – 7 – 16 – TRC Recovery / Social Run – having got through the runs on Friday and Saturday without any reaction I decide to go to the Monday night club for the first time since October, jogging down to the starting place at Boscawen Park. As I get into the run I’m pushing hard up the hills, aiming to get as close to the faster runners as possible which I do.
  • 25th – Saturday – 3 – 9 – Trelissick Parkrun – first parkrun for several weeks and I go watchless. I’m happy with 28:33 which I only find out when the email arrives.  
  • 24th – Friday – 6 – 6 – Back Running! – a jog round Trelissick with Anna – nice and steady but happy that there is no reaction. 

October 2023 - 9 runs 66 miles - 88 days plus one year to the Arc 50!

 

  • 30th – Monday – a pre-booked sports leg massage from Lee Wheston. He finds the spot where it hurts! However it seems it’s somewhere where the achilles meets the calf. He did tell me the name but I forget what he said. However what that does mean is that it may not ultimately be as bad as I thought. I’m going to target a Hampshire parkrun with Beth in 2 weeks time. 
  • 29th – Sunday – I’m hobbling around. Apart from that I feeling ok. I know though I have to defer the ARC as the deadline for doing that is Tuesday. It’s no good hanging on when I can buy 12 extra months of preparation. On reflection was I really ready with 3 months to go? Probably not. Looking through this diary I only did two or three course recces. Not enough. My long training runs are few and far between. I like my cricket but it did get in the way of training and it gave me the injury. I need to get this injury cleared up and re-focus and create a proper training and route recce plan. 
  • 28th – Saturday – 14 – 66 – Lighthouse Marathon – sometimes things don’t go to plan. My microphone muffler disappeared within half a mile of the start and as we ran down the road towards Pendeen Lighthouse there was just a hint of an issue in my lower left leg. I knew this course from running not twice in the Cousin Jack event. But today it was very wet. And very muddy. I was going ok after 7 miles. The cut off at St Ives at 14 miles was 5 hours. I was on target to get there easily in 4 hours. I could then aim to do the last 12 miles on the part of the course I was very familiar with in around 3 hours for a 7 hour total. At around 7 miles my right foot caught something on the path. I stumbled forward and my left leg got overstretched. I felt the pull all the way up my left calf. I was still recording the podcast and I left in all the swearing. The swearing as  a reaction to the stumble and the swearing when I realised it was bad and my Arc was over. I met a medic at the Zennor path which was 8 miles in. I had a couple of choices. Stop there and walk the path to the pub and wait for a pick up or hobble onto to St Ives. I didn’t want to sit in a  pub for however long feeling sorry for myself so I pressed on. The next four miles is very tough and not too many oppirtunities for running so I worked out that I could probably sell make the St Ives cut off not that I was thinking of gong on beyond that. A DNF after 14 miles felt much better than one after 8 miles. Inevitably runners caught and passed me and inevitably I fell over – twice slipping one my back once going forward. The sun though appeared as though it knew I needed cheering up! I got to St Ives 10 minutes inside the cut off and withdrew. I waited inside the people carrier for all the cut offs behind me to come through before we headed back to the finish at Rockpool. This is my first DNF – does that make me a proper runner? 
Lighthouse Marathon - Trevor Lee
About six miles into the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
  • 21st – Saturday – 3 – 55 – Tamar Lakes Parkrun – a new one for me. One lap around the lake of a virtually level gravel path. I can feel my left calf even though I warmed up. My plan is not run now until the Lighthouse marathon. But during the week I can still feel the calf. I’m sure it’s the calf muscle not the achilles. 
  • 18th – Wednesday – 15 – 52 – Arc Recce – I’ve had this in my diary for a while. The weather is poor – constant drizzly rain bit I need to do this – especially after the Eden half and the Mondays run – my legs should be feeling it a bit. After sitting on a train in Truro for 12 minutes which caused a miss of the planned St Erth to St Ives connection I eventually get going in St Ives around 10.45am. I start from the Gallery on the corner of where all streets from St Ives converge towards the coast path. I did this same route in July but today its the Harrier Exmoor coat on throughout and the Absolute 360 base layer – both of which have the longest outing and come through with flying colours as far as I’m concerned. I stop the clock several times to make notes and take photographs. I make one or two errors which I have to backtrack on in the dunes and I also recce the bit of coast path just past Tempest as you can into Hayle which was closed when I was here in July. I arrive at Godrevy in around 2:15 and clock it at 10.2 miles – I need to check that mileage again at some point as I forgot to restart the watch at ASDA and then backtracked on the road beyond the viaduct so it may be a little bit out. I managed to find my way back through the dunes much better than ever before and stopped at Sandy Acres’s cafe for a green tea and a slice of their superb apricot and oat flapjack. I did remind the girl that I gave the cafe shout out on the podcast last time and I was delighted that they were open, she did say they were closing on Tuesdays and Wednesdays from the end of October so I need to bear that in mind for the next recce. I caught the train back from Hayle and it was only when I got on the train I realised how wet I was. So that is three runs and 35 miles in the last four days. I shall do the Tamar Lakes Park run on Saturday and then no running until the Lighthouse Marathon on Saturday the 28th. The photos below include some of the key points in the dunes.
On your way to Gwithian - see the stump - take the right fork
Past Gwithian car park - past a big sign - go right and then straight on
Golf course is on your right - carry on past this footbridge
Just past Sandy Acres -WM sign is left when you look across
Take the right fork just past this sign
This is Lelant Church - 3 miles after leaving St Ives
  • 16th – Monday – 6.5 – 37 – TRC Social –  I’ve got a podcast recording at 6pm that is postponed and I only see the email at 5.30pm. I decide to go run so 1.5 to Boscawen park. I’m as usual pottering along at the back but about 2 miles in I’m feeling good and I hit the front and then press the hammer on the Coosebean section. I’m pleased and somewhat amazed by how well I’m running tonight after yesterday. 
  • 15th – Sunday – 13 – 30.5 Eden half marathon –  I’ve run this three times previously in 09, 19 and 21 plus the full marathon distance in 2010. It’s a tough old course and naturally I can never remember any of it from previous run-ins but I am keeping an eye on my achilles but at the same time to try and get round in under 11 minute miles which would be 2:25 and so I’m delighted that after the fast downhill finish I come in in 2:13. Anna has a great run round in 2:24 having estimated 3 hours! 
  • 14th – Saturday – 3 – 17.5 – Trelissick parkrun –  I do set up with Jim Spencer and on the way round we record an episode of the podcast talking about his amazing 234 mile adventure in the King Alfred’s way challenge in the middle of August. I’m pretty pleased with my parkrun run, I don’t really set out to push it but I do come home in 28.15 which is faster than I’ve run this course for a while.
  • 11th – Wednesday – 4.5 – 14.5 – Club Night – I amble along with the transition group. I don’t know what it is about club nights but if I’m not leading found myself struggling to get any sort of pace at all – I wonder if it’s because club nights are run in the evenings and I’m not really an evening run  person ultimately.
Eden Marathon 2023
With Steve Reynolds after he smashed the Eden Marathon in under 2:51
  • 9th – Monday – 7 – 10 –  After recording a podcast  with Tim Hill about his Ironman adventures at 2pm it’s such a gorgeous afternoon that I decide I need to get out for a run so I start from outside the house and then go up to the top road and follow the traditional 10k time trial route and then finish down past the house and backup to make it 11km. The Achilles feels okay on my 10 km time was 60:46 which I’m happy with given this is the longest run for two weeks and first time I run at the same pace for this distance are quite a while, and more importantly no ill effects for the Achilles either the rest of the day or indeed the following morning. The run inspires me so I spend the evening going through the schedules for the Lighthouse Marathon at the end of the month and using OS maps to visualise where it’s all going to be.
  • 8th – Sunday –  I’m the man on the microphone for the Tywarnhayle 10k and the good news is that the Achilles doesn’t stiffen up overnight – it’s an amazingly hot day for October and I go in and out to the beach at Porthtowan which is pretty busy and we venture in to the sea to do a bit of body boarding with no wetsuits!
  • 7th – Saturday – 3 – 3 – Trelissick Parkrun– I start off nice and steady always conscious that I start to feel pain in my Achilles I will be annoyed. As I get more into the run I start to go a little bit quicker and I started feeling a little bit in the last kilometre but ahead of me as a guy wearing a posy shirt looks younger than me but one of those people that you need to beat so I gradually push on to ensure that happens and sneaking in 29:36
  • 2nd – Monday – Sports Massage – I’ve been having sports massage for 30 minutes on my legs for the last 20 years. I did all the exercises before going to see Lee Wheston. Achilles continues to feel on the mend. Am targeting a low run parkrun on Saturday to test it out. 

September 2023 - 7 runs 51 miles - 119 days to the Arc 50 at the end of the month

  • 30th – Trelissick – I walk briskly at the back of the field picking up all the signs. Achilles continues to improve and calf muscle is easing. Ollie told me to stay off running for 10 days which takes me through to parkrun on the 7th – he did though tell me to do cycling every couple of days so I’ve been using Zwift. 
  • 28th – Thursday – a visit to Oliver Hughes Sports Physio. Ollie shows me some achilles exercises – lowering and raising the achilles on a low level bench. He also gives a general leg strengthening exercise using the same bench. I follow the instructions every day. By Saturday the achilles feels much better although oddly the soreness has shifted to the inside of my calf muscle. Perhaps it’s working its way up through me! maybe it clears when it reaches the top of my head! My left shoulder is still sore from cricket a couple weeks ago but is getting better. 
  • 24th – Sunday – 7 – 51 – Freedom Racing’s Porthtowan 1ok+ – a great race on the coastal path – I do it in around 1:20 but my achilles is quite sore and I think my running style is affected although not my speed. I get some paddling in the sea to see if that helps. Afterwards it does stiffen up. I need to get this sorted. 
  • 20th – Wednesday – 6.5 – 44 – Club night from Mount Hawke cricket club so a chance to run the Tywarnhayle 10k route – its tough! very tough! I ran with the slowest group. Achilles a bit sore and stiff the next morning. 
  • 19th – Tuesday – no running but some planning. The Lighthouse Marathon is just over 5 weeks away. It’s a big on-course test for me. I do need to get out on the course before then and pick up some longer runs but at the same time I want to get the achilles fully better. A dilemma I’m sure many runners have faced. I have dropped a couple of lbs in the last week or so which is good. I was averaging around 182 but I’ve been under 180 now for a few successive days. Portion control is key! 
  • 18th – Monday – 7.5 – 37.5 – Social Lead – its getting dark earlier so these runs through the woods and fields without head torches are about to end! I use the same route from a few weeks ago, but this time I don’t take the runners down a long hill which is the wrong one and have to re-climb. I follow Adrian Tyas’s lead and eat early. A vegan sausage bagel around 4.30pm. It works. I feel energised – mind you I always do when I’m the run leader. I can still feel my left achilles but it’s getting better. Do I stop running for a while or do I use running to help it get better? I going for the latter right now. My left shoulder / upper arm is still sore and at one point I stumble on a root, I don’t fall or get close to falling but just the split second halting of running momentum goes right through my shoulder / upper arm as a big jolt. 
  • 17th – Sunday – Truro half marathon – I’m in action as the announcer / commentator. Probably what I’m best at running wise! 
  • 16th – Saturday – 3 – 30 – Trelissick parkrun – It’s been the final week of the cricket season and by playing on Thursday and Friday I managed to achieve my pre-season target of playing 20 matches. However I seem to be far more injury prone playing cricket than running. I end the cricket season with a left achilles that is troublesome. I’ve worked out that whenever I take off for a run or when fielding I push off on my left leg which means the left achilles takes the hit because in cricket you push off to go quick. I really felt in on Friday when I used off for my first run. I’m using the KT tape and the foam roller so hoping it will now get better. I wrenched my left upper arm last Thursday and that is still restricting my strength and conditioning work as to a lesser degree is my right elbow which I’m, told is golfers elbow and flares up when I throw the cricket ball. I’ll return to javelin throwing in the spring. Anyway after doing parkrun set top I decide I’ll start at the back and ease the Achilles round. Once its warmed up it doesn’t feel too bad so I push on a bit in the second half o do 31:20 – I was aiming for a steady 35:00. 
  • 13th – Wednesday – 9 – 27 – Club Night – run to and from club night and then join the St Clements loop off road group. I’m the back marker just about keeping up! I’m happy with the way I run in races but club runs when I’m not leading I find hard to keep up the pace in  group with those I would expect to beat in a race. Maybe I’m just a racer! 
Bude Pirate Run in Black & White
  • 10th – Sunday – 8 – 18 – Bude Pirate run – no runs in between Sandymouth and today. We had a cricket final up in Stroud on Tuesday and drove back Wednesday. It was club 5k handicap champs that night and I was co-organiser. I have a bit of an ongoing issue with my left achilles. It seems ok when I’m running but cricket seems to set it off. I did acquire new non-stud boots recently so might be connected. It’s probably going for a short burst when fielding. I do writing this think I take off on my left foot so that might be it. On Thursday I played cricket and kept wicket for the first time this year. The equivalent of 240 squats! my hamstrings Friday were sore and I managed to wrench muscles in my upper left arm / shoulder when I through the kitchen sink at a cut shot and missed it! Had to withdraw from playing for Mullion 2nds on Saturday. Would have been my first and only Saturday game this season. So back to the Pirate Run. It was humid but the hat stayed on and the sword came out a few times. The start and finish was in a filed so much better than running up the road at the start. Down to 8 miles – one third of a mile shorter. Happy with 1:33. Anna gave me a guided tour afterwards of Bude sea front and canal. I had no idea Bude had a canal. Ric and Jo supposed to be down this weekend but sadly Jo has broke bones in her ankle and leg so they had to cancel. 
  • 2nd – Saturday – 10 – 10 – Sandymouth Bay – a run with Anna from Bude Rats who I met at Trelissick parkrun a couple of weeks ago. Hot day and a great training run for the Arc as the terrain was very up and down. Didn’t take the poles and legs feeling it at the end. 
Bude Pirate Run 2023 - 2 - Trevor Lee
Bude Pirate Run in Colour

August 2023 - 9 runs 52 miles - 149 days to the Arc 50 at the end of the month

  • 30th – Wednesday – 8 – 52 – Club Night Lead – same tactic – volunteer to lead so have to go! 5.5 St Clements circuit – didn’t run all the way there as bumped into Stu and walked up with him.
  • 28th – Monday – 9 – 44 – Social Lead – to get back on the club runs I volunteer to lead which forces me to attend! 
  • 26th – Saturday – 3 – 35 – Trelissick Parkrun – Struggling for any pace today and just made it under 30 minutes in 29:26 – decide to withdraw from the Suffolk Ultra. It’s just too far not just for me but for B & J and my idea of getting some old friends over just feels too complicated. 
  • 23rd – Wednesday – 4 – 32 – Club Night – Tag along with the transition group. Cricket on Tuesday’s is leaving me tired and usually with one or two strains and tweaks when it comes to Wednesday’s. 
  • 19th – Saturday – 3 – 28 – Trelissick Parkrun  – Gave club night a miss – its was over on the Rosalind but then did an indoor bike session on Thursday evening and a treadmill session Friday evening. The latter was a pyramid. I set the speed at 8km/hr (7.30 mins / km) and did one lap at o% then 200m at 1% and 200m at 2% and then used it 1% every 100m upto 15% without changing the speed. Then back down the same structure doing 300m at 0% to get to 4km then last km I set at 1% but increased the speed 0.3km and 0.2km every 100m. A tough session followed then the next day by cycling to Trelissick park run – my time was 28:35 so happy with that given the treadmill and cycling sessions. 
  • 13th – Sunday – 6 – 25 – Coverack coast path  – I’m in Coverack overnight Saturday for Lauren Flynn’s wedding. Having eaten far too much at the wedding I’m up around 7am and decide to venture out on the coast path from Coverack heading towards Kennack Sands. It’s the first part of the Arc 100 – not that I’ll ever need to worry about that! Not sure I took the most straight forward part of the path as I turned left down towards Mears beach then ran across the top of the beach picking up the path which got very narrow and the for 400m very narly. No chance of any running in that section. Once that bit was complete I could stretch out a bit. I’d left a note to say I’d begone between 1 and 1.5 hours so decided to turn around when I hit 40 minutes. I had a slightly different finish so when I got back to the village I followed the road down past the Lambeage hall (where the wedding was) and then followed it along then front to what was known as Brenda’s (the former village shop run by you guessed it Brenda). In the early 2000’s we spent each summer a week or so at Polcoverack farm staying in garden cottage. My only real running during those holidays was to jog down the farm track all the way down to Brenda’s on the sea front and then race back up to see if I could get under 4 minutes. Th start line was a telegraph pole adjacent to the shop and the finish a telegraph pole on the right hand side of the lane just before it forked to the farm parking our to follow the track round. Bear in mind this time I had already been running for around 75 minutes when is started the uphill run. I was therefore pretty pleased to be just under 5 minutes at 4:55 – so about a minute slower than 20+ years ago and with having done 75 minutes before I started. 
  • 12th – Saturday – 3 – 19 – Trelissick parkrun – My left calf has been tight every morning when I’ve woken up this week. I’m not sure why. Some foam rolling and massage seems to loosen it up. I did some indoor cycling on Wednesday – Beth was here so I didn’t go to club night. toady I amble round the park run interviewing Andy Brown about his epic adventure in the BOYD at last week’s RAT festival. An awesome effort from him. 
  • 6th – Sunday – 13 – 16 – Indian Queens Half Marathon – I pick up a late transfer place from my running buddy Richard Moore who doesn’t think he’s ready for a half. I’ve done this run before in 2019. I do find I am hopeless at remembering where runs go and this is no exception – I can’t remember much about the course as I write these notes a few days after the run! Even though I think I’m finding it hard and running quite slowly I’still 3.5 minutes quicker than 2019 as I come home in 2:06:27. It’s my longest non-stop run for quite a while. 
  • 5th – Saturday – 3 – 3 – Trelissick parkrun – Today I’m supposed to be running the Black Rat but I decided on Thursday to not go. I had a couple of niggles from cricket last weekend when I played up in Southport and what tipped me over the edge was when I got an email on Wednesday saying that the car parking field was going to be tricky to get in and out of and the camping field was waterlogged and the forecast for Friday and overnight Friday wasn’t great. I’ve hardly done any running since the Hope 24 and I just couldn’t bring myself to think that I had to pull my big tent from a treacherous car parking field to a waterlogged and muddy camping field. I just didn’t have the enthusiasm for it so made a decision after consulting my son and his girlfriend who were staying with me that I wasn’t going to run. So instead I did the park run and was happy with my time of 27:30.

July 2023 - 7 runs 62 miles - 180 days to the Arc 50 at the end of the month

Truro Running Club 25th Anniversary photo
Truro Running Club 25th Anniversary photo
The hand over - good high right knee!
The hand over - good high right knee!
And then the rapid acceleration away!
And then the rapid acceleration away!
  • 28th – Friday – 3.5 – 62 – O60s Bob Willis walk – part of a planned event. 1 lap walk for everyone except I run 5 so around 6.2km.
  • 22nd – Saturday – 3 – 58.5 – Trelissick parkrun – a decent run in 28:36 
  • 19th – Wednesday – 1.5 – 55.5 – TRC 25th anniversary event –  a great fun event involving a lap of just over 1km. Teams of 6, 5 of whom run a solo lap, then 4 run laps together dropping one person per lap, then the 2 others run together before a final solo run. Great fun but hard running a fast 1km lap – can’t remember running a flat out (or as near to flat out) 1km. No idea how long it took – best not to know!
  • 17th – Monday – 4 – 54- Hotel – for cricket tomorrow at Abergavenny. 5 laps round the hotel grounds. No watch but hotel clock suggested 40 minutes so thinking 4 miles in total. 
  • 15th – Saturday – 4 – 50 – Trelissick parkrun –  I’m marshalling at the top gate in the filed so I jog down there and then do some hill reps. It’s a 140m hill section and I manage 10 before the runners come along. 
Food ready for Hope 24 - enough for a week!
Food ready for Hope 24 - enough for a week!
Feeling good after a solar shower and picking up the big medal
Feeling good after a solar shower and picking up the big medal
The Truro Running Club Hope 24 Team
The Truro Running Club Hope 24 Team
Hope 24 Grandstand waiting to be filled up!
Hope 24 Grandstand waiting to be filled up!

 

  • 7th – Saturday – 40 – 46 – Hope 24 –  my first 24 hour festival event. I arrive Friday pm and set up the big tent – the first time it is action for several years evidenced when I discover an empty crisp type snack packet the sell by date of which is listed as Sept 2016. It all works fine. I have a plan: The 24 hour race (there are also 36 and 12 hour versions) starts at 12 noon on Saturday. I’m going to run the 5 mile woodland circuit in around 65-70 minutes then return to the tent (2 minute walk away) have some ‘proper’ food some green tea and then start the next lap at 1:30 – so 90 minutes per lap including stopping between laps. I do this for four laps all of which are 62-63 minutes. There is a big grass hill soon after the start and a couple of other places to walk but not for long. I’m keen to not walk at any other point. There is a drink / water melon / pineapple/ small snack station at 2 miles. I stop here on every lap. So by about 5:40pm I’ve completed 4 laps and 20 miles. I changed shoes after 2 laps. It was very humid. My shirt was sweat wet after one lap even though  I was running very steadily. Time for a break until it gets dark. I use the solar shower (have to kneel down despite it being on a tall pole I banged into the ground with a lump hammer whilst balancing on my camping chair with my tent neighbour holding the pole!) I now discover that sleeping on a blow up bed is not really for me! I listen to the Test match and try and doze which I sort of do but not that well. Around 8pm I decide to get up and go and find some food from the vendors. I did take a huge amount of food and I had cooked porridge for breakfast. I had been eating homemade pizza, baby new potatoes covered in salt, a bit of hot cross bun, malt loaf, salt and vinegar crisps, and a salt tablet per lap. I had some nachos from the vendor – maybe not the best choice with more running to do. Around 9:15 I set off again. I stick on a thin base layer and have my head torch which I start using in the woods area. Another break and then a final lap of the day staring around 10.40 pm. I finish the lap around 11.45 pm. An then its time to try and get some proper sleep. 6 laps and 30 miles completed. There are relay teams taking part carrying batons. They race through! I don’t sleep particularly well but am up just before 5am and my tent buddy Rob and I set off to start another lap. He’s already done 10. We get going around 5:15 am and with a quickish finish I knock out another sub 70 min lap – around 68 minutes. Another planned break and I’m away again at 7.10am for my final planned lap. Around 8.15am I’ve finished 8 laps and 40 miles. There is still 3 hrs and 45 mins to 12 noon and you can start a lap anytime before 12 noon which will count. I’ve achieved my plan. I’m feeling fresh but I have to get the tent packed away – the rain is due to arrive at lunchtime and I have to remember I have to drive home and I want to enjoy the atmosphere. So I avoid temptation to get to 50 miles even though I have plenty of time and I think I’m feeling good enough. It was a great event. Maybe I’ll have a crack at the 36 hour version next year? Strava lap times : 63:31, 62:21, 62:08, 61:34, 66:19, 66:49, 67:37 and 62:55. 
  • 1st – Sunday – 6 – 6 – 10k Time Trial –  Start from black telegraph pole on top road and finish halfway round Reddanick Crescent. Watch GPS is out of sync so I’m trying to remember where the km marks are. Finished in 57:11. First time I’ve done this route / trial since mid Jan when I did 55:32.  New Garmin arrives tomorrow. I switched from my original ‘mars bar’ Garmin 4 years ago to the 245. It’s been great but I fell last year and it created a hairline fracture and a small hole. The battery is also wearing out and is unlikely to get round the Arc. I’ve gone for the 255 – nothing fancy but with a much longer battery life. 

June 2023 - 11 runs 79 miles - 211 days to the Arc 50 at the end of the month

St Ives to Hayle
St Ives to Hayle Route Landmarks
Trevor Lee 100th Parkrun at Trelissick
Finishing the Trelissick Parkrun in a course record dressed as a cricketer - 31:53
  • 30th – Saturday – 3 – 79 -Trelissick Parkrun – decent run in 27:56
  • 26th – Monday – 8 – 76 – TRC Social Group from Boscawen park – good hill work but feeling the legs from Friday 
  • 24th – Saturday – 3 – 68 – Trelissick Parkrun – I’m pacing 30 minutes and my official time is 30:00! Not bad! 
  • 23rd – Friday – 16 – 65 – Arc Recce St Ives to Godrevy – I catch the 7:56 train to St Ives via a change at St Erth. I walk to the Porthmeor bowling green and  then use the route GPX on my phone to find my way to the Guildhall which is the checkpoint and food station. It is likely to be close to getting dark when I arrive here. I follow the GPX to Hayle as I’ve not done this section before. It’s not too tricky navigation wise and it comes out on the main road junction where you turn left towards Hayle passing Birdies Bistro and a pub. The pavement changes sides so you have to cross over and then cross back. You ten follow the pavement past ASDA to North Quay road – turn left and follow the road to the point where you go left and make your way to the Dunes. I made a couple of errors in the Dunes but then ran onto Godrevy. The section took about 2hrs 40 minutes. I then head back stopping off at the Sandy Lanes cafe for refreshments. It is here that I discover that my phone has, not for the first time, when out running gone into security lockdown. This could be a problem on the return train journey as my tickets are on the phone. I run back up North Quay then cross the road onto a wide path which goes up to the station. Trains are every 30 minutes and one arrives at the moment I reach the station. That’s the good news! The bad news is that when I get to Truro my phone still has 55 minutes of lock down to go. The staff won’t let me through! I have to buy an £8 ticket which can’t be railcard discounted because that is also on my phone. I could just imagine my mother telling me how useless phone stuff is and I should have a ‘proper’ ticket. I need to re-run this recce. Route Notes:  Go past the Tate Gallery – the road swings up to the right up some cobbles then go left onto Fore St. which heads down to the front. Do a u-turn when you reach the harbour and run along the front to the far end where the Lifeboat Station is – run past it and then 100 yrds or so on there is a few old stone steps up to the right – brings you out in front of the Mermaid Ice Cream shop – left and then immediately right and you’re on the street of the Guildhall. 3/4 mile from bowling green to Guildhall. Run back down the same street taking the right fork and then turning right past the toilets. You’ve got the  sea on your left and the station up above you on the right. Watch out for a house on your left called ‘Sundial Court’ this is 1 mile from the Guildhall. 1/2 a mile on near the top of a hill you follow some steps down through a few houses. 2 miles is Cabin Buoy house sign. 3 miles and you’re at an old footbridge which crosses onto the golf course. Go past this and follow the track to the sign warning walkers – go past this and the Church will be on you left – keep going into the Church cart park area – go left at a triangle and into Green Lane going past Lelant Station. 4 miles is a tall electricity pylon and then past Lelant Saltings station. Look out for a small left turn for s short path into a car park type are. Turn right and go between some new stone houses to the main road. Turn left towards Hayle. 5 miles is the rod turning to St Erth, turn into North Quay is 6 miles. 4.5 miles to Godrevy. 
  • 17th – Saturday – 5 – 49 – Sticker 5 – I give Richard Moore a lift – he’s 81 and this is his first competitive race for some time. He’s joint last but pleased to get round and he’s 2nd in his age group. I’m 43:35 which is 18 seconds quicker than when I did this previously in 2019. 
  • 17th – Saturday – 3 – 44 – Trelissick ParkRun – warm up for the Sticker 5 in the evening – 27:40
  • 14th – Wednesday – 8.5 – 41 – TRC Club Night – I lead the slowest group on the St Clements loop. Perfect pace for me. 
  • 12th – Monday – 7 – 32.5 – TRC Monday club –  I felt very ‘leggy’ and was quickly dropped off the back – I ran well up the first long hill but then faded again! Perhaps the legs need a rest but one Tuesday Its a hot day of cricket. 
  • 10th – Saturday – 3 – 25.5 – Trelissick Parkrun –  in between I played cricket for the O60s on Tuesday and the for the first time in 4 year for the O50s 1st XI on Wednesday. So fitting that I should run my 100th parkrun at Trelissick in full cricket gar (see photo) – my third run in this gear – first one my 100th overall parkrun in July 2021 when I did 34:44 having though I would be right at the back. At the end of March I did it again as it was ‘dress for spring’ day – that run was 32:24 – this run I wasn’t sure I was running that quick but I recorded 31:53. Very happy with that. Around 4 minutes slower than I might expect to do with no cricket gear! Next day I felt really tired but travelled to Mount Edgcumbe to play cricket. 
  • 5th – Monday – 8 – 22.5 – TRC Monday Club –  my turn to lead from Boscawen park. I pick an almost 5 mile route that takes in a few climbs. I think the group enjoyed it! 
  • 4th – Sunday – 11.5 – 14.5 – Arc 50 Finish Recce – I’m down at Bassett’s Cove car park for 8am. It’s 1.4 miles from there to a gate that takes you into Portreath.  I follow the road down to the car park and then the road past the car park – top village toilets on the right – the road swings left and in front of the pub turn left and follow the road up the hill almost to the top where it re-joins the coastal path. There is a down and up with 50 steps on the up – 3 miles at top from car park start point. A mile on and another bigger down and up. 103 steps on the up. Is this Sally’s Bottom? 4.3 miles at top. Stay on track and it bears left towards the sea as you approach Porthtowan. Down on a tarmac road into the village. I got to a T junction at 5.6 miles.  I wasn’t sure where to go next so after a bit of tooing and frooing I returned  to the car park where I started. I need to find out how to get from the T junction to the finish. 
  • 3rd – Saturday – 3 – 3 – Trelissick Parkrun –  my first hard run here this year – I ‘jeffed’ it in March in 27:44. Today I run it all and do 26:55 – the first time I’ve been under 27 minutes here since Feb 2022. Six of the picture

May 2023 - 9 runs 67 miles - 241 days to the Arc 50 at the end of the month

May Summary:

61 runs and 401 miles in 2023 at the end of May

A real mix of a month. Decided to ease back for the first couple of weeks after all the races between Feb 26th and end of April. I then pick up a back injury – not sure how – possibly compost bag lifting – my knee aches – something that started after the Brighton Half  and I keep hurting my elbow throwing in from the cricket boundary. 

The athletics days was great. I went back the following Tuesday (cricket rained off) and on my last javelin felt my groin pull. I was planning a track session to finish the evening but after a few warm up laps I pulled out. Lots of running at the end of the month – 41 miles in 5 runs in 7 days.

Trevor Lee and Andy Williams Idless Run
Three blokes out for a Sunday morning run
  • 31st – Wednesday – 8.5 – 67 – Club Night – St Clements route in reverse. 
  • 29th – Bank Holiday Monday – 9 – 58.5 – Training Run – In 3 sections – down to cricket club to watch a bit of county cricket, then 5 mile recce for a Monday night run, back to cricket, then back home. 
  • 28th – Sunday – 9 – 49.5 – Training Run – Out early with Andy Williams – Truro to Idless Woods, once round the main wood (3 miles) and back to Truro
  • 27th – Saturday – 3 – 40.5 Parkrun pacer 
  • 25th – Thursday – 11.5 – 37.5 – Training Run – Same route as previous week. 
  • 20th – Saturday – Manning the Minack Aid Station for the Classic Quarter. Two years since my run! 
  • 19th – Friday – 11.5 – 26 – Training Run – I’m in Plymouth first thing. On the train on the way back I decide I need to get out on a longish run so as soon as I get back – 12.30pm – I’m out. Newham trail to Malpas turning circle and back. 
  • 17th – Wednesday – 8.5 – 14.5 – Club Night – St Clements steady run 
  • 13th – Saturday – 3 – 6 –  Heartlands parkrun and Cornwall Athletics County Championships – It’s finally a beautiful day and I decide that I should try running for the first time in really a couple of weeks having had some treatment on my back, my elbow and my knee the day before from Harry Wills.  I park up at Carn Brea and then walk over to the nearby parkrun. I take the warmup quite seriously but with every intention of just jogging around as long as I’m under 30 minutes. Somehow things get a little bit quicker and I end up running 26:07 which is a course PB beating the other two occasions I’ve run here. This sets me up for my first event at 11:30 AM which is the triple jump. I’m the only one in the vets age group in the competition. After getting a score on the board on my first jump I gradually get better and my fifth of six jumps is 6:33m which will be my best. I’m pretty pleased with that. I then have a break whilst some of my TRC teammates do track events and then I’m into my main event at 3 PM the javelin. I was also due to run the 3000 meter steeplechase but when I arrived first thing I realised that the obstacles had been lifted up slightly since I struggled to get over one on Tuesday night. With my back problem I’m struggling to lift my knee on my right side very high so there’s no chance I could get over the higher obstacles say the organisers allow me to swap for the long jump which is after the javelin. As it turns out there is only one other runner in the steeplechase who goes round on his own whilst we are doing the javelin which is very near the water jump. He looks a lot younger than me but is still struggling to get over it so I’m pretty pleased I’m not doing it! I’m the last to throw in the javelin as everyone else is at least half my age, and some less than a third of my age. We get six throws each. My first throw is designed to get a score on the board but it flops and lands tail first so doesn’t count. My second throw is around 15:50m so at least I’m on the board and then throw three also doesn’t count and throw four only gets me to 17:60. Our captain on the day Oli –  has set me a goal of beating his PB of 24:96. Throw 5 is much better but only 22m something. For my last throw I take a long run up and bang I hit 25:41! Fantastic! Straight then into the long jump where there are others in my group and I’m knackered but manage 2:72 with my last jump. Not enough for the podium but I’m delighted to be veterans County champion for the javelin and triple jump. 
  • 9th – Tuesday –  lots of rain on the Monday and Tuesday morning meant no cricket for me so instead I went with Oli to the Carn Brea track session. I had an hour’s javelin coaching and then some tuition on the triple jump in readiness for my appearance at the Cornwall County athletic Championships on Saturday. Over the weekend though I’ve managed to hurt my back so I give club night a miss.
  • 6th – Saturday – 3 – 3 – Trelissick Parkrun marshal –  after running six half marathon plus events in the last two months I decided to take some time off but then having jogged to my marshal position at the top of the notorious Trelissick hill I decided to do some Hill reps on the hill until the runners arrived so I managed to do seven all within 10 seconds of each other.

April 2023 - 10 runs 77 miles - 272 days to the Arc 50 at the end of the month

April Summary:

52 runs and 334 miles in 2023 at the end of April

A great month – and I’m now a year older!

Exe to Axe on my birthday was hard but hugely satisfying. Glad I didn’t know in advance how tough the second half was going to be. 

The track session was good – I need to do more of those.

KVK was great – although not as tough as I had been led to believe. Maybe that was because I done the Exe to Axe 13 days earlier or maybe because I’m feeling stronger over these longer distances. Probably both. 

Run like Hell was a great way to finish the month, catching up with plenty of running friends and podcast listeners and getting out on part of the course for the Arc 50 I hadn’t run before. 

I now need to do the section from Portreath to the finish.

I reckon that is about 7 miles so maybe I’ll do Hells Mouth to the finish and get a bus back. 

My knee has been aching since the Brighton Half 2 months ago. I wonder if the ‘Jeffing’ action caused it – running/walking effectively at 4 different speeds in a 5 minute window and then repeating that 23 times. 

Trevor Lee Track running April 2023
If only I could run like this all the time and not just for a the 400m finish!
  • 29th – Saturday – 8 – 77 – Run like Hell – first event for the new Bys Vyken owners. Small field (79) for this out and back along part of the Arc 50 route I’ve not run before. With the odd exception it was relatively flat. I stopped just past half way to take on a Cola gel – first time I’ve had one of these – and have a few minutes rest and then set off chasing managing to overtake 11 on the way back. According to the results I was 2 places and less than a minute of winning my age group (don’t think there were age group prizes). My right knee is still not 100% – I should probably go and get it looked at. No more races now until June. 
  • 19th – Wednesday – 3 – 68.5  – TRC Track Night – a first of me since I joined TRC a club night at the Barn Brea track which includes a Hoka demo evening. Although I’ve run a lot recently I’m keen to take part in the 5k coached session. I leave Truro at 5:05 for a 6pm start. The traffic is horrendously slow! I arrive at the track at 6:25! I do 4 steady 400m warm ups then I push on for 5 laps getting gradually quicker with lap 4 at 101 seconds the fastest. New target – under 100 seconds for 400m! 
  • 18th – Tuesday – 6 – 65.5  – 5k Course recce – In theory I should be resting after the KVK but its a sunny evening so I have a slow jog to Boscawen Park and then a steady run around the 5k course for next week’s TRC 5k handicap race. Lots of stopping and starting to make notes etc…
  • 17th – Monday – 6 – 59.5  – Club Night Social – big test for the legs and I can’t believe how good they feel – I’m racing along at the front thinking I would be struggling to keep up at the back. My right knee still aches quite a bit. 
  • 15th – Saturday – 16 – 53.5  – KVK – starting and finishing at Perranporth airfield. 2 laps of a course that took you to the top of St Agnes Beacon 4 times. Great weather – actually got a bit sunburnt – back of neck, top of ears, back of knees – didn’t think to use an suncream. First lap 1:42 – second lap 1:59 so 3:41 in total – second lap though did run back down one of the road hills to try and find my microphone muffler which I assume had come off when walking up that hill I took off my hero vest in order to change my cap. Managed to get on some wedding photos at some point – need to find out where that was and then on the same second lap followed the wedding party up a short climb to an hog roost they were having. Someone offered me a glass of Pimms! That’s now 5 tough half marathon + races in the last 8 weekends.  
Trevor Lee at the KVK 2023
On one of the rocky downhills at the KVK
Out on 'Run like Hell'

 

  • 12th – Wednesday – 5.5 – 37.5  – Club night – leading a group on the St Clements loop – more mud than at anytime during the winter. 
  • 8th – Saturday – Cornwall Running Show – sold and signed 8 books ! 
  • 5th – Wednesday – 6.5 – 32  – Club night – trying out my legs with a gentle run to the club then out with the Transition group before peeling off and heading home. That was ok. 
Final few yards along the prom
The finish line of the Exe to Axe
  • 2nd – Sunday  – 22 – 25 – Exe to Axe – its my birthday! And want a tough run to celebrate it! We are bused out from Seaton to Exemouth and then we run back. Leg 1 is to Budleigh Salterton and includes an inland diversion but is generally relatively easy. Leg 2 takes us to Sidmouth.  11 miles in and the first major climbs as we approach the town where my crew meet me. And then  bang! The course changes character completely! Suddenly it feels like we are constantly climbing – usually steps – one of my miles takes 24 miles. We reach Branscombe Mouth at about 18 miles. The climb out of Branscombe is tonight but then the last 3 miles aren’t too bad. We finish all the way along the prom following yesterday’s parkrun route. What a tough event! I reckon it was harder than Cousin Jack and I didn’t expect to say that. 119 finishers, I’m 96th in an official time of 5:18:16 – 7th and last in my age category. The field is spread – I’m 2 mins 32 seconds behind 95th and 6 mins 22 secs ahead of 97th. 39  runners added 4 miles on at the beginning to complete the marathon version including Mandy and Vicki who were the only runners I saw or spoke to in the last 8 miles or so. I hadn’t realised there was a marathon version until I asked them why their numbers were a different colour to mine. There was also a start from Sidmouth with 12 runners and a 2 person relay with 13 teams. Seems a bit of a shame this run doesn’t get more entrants – especially given that the ‘Grizzly’ which is also in Seaton attracts a sell out field of 2500. 
  • 1st – Saturday  – 3 – 3 – Seaton parkrun – a warm up for Sunday – a couple of ties up and down the prom having started and finished on the pebble beach. Happy with 26:17 and almost a minute ahead of Jim. 

March 2023 - 11 runs 69 miles - 302 days to the Arc 50 at the end of the month

March Summary:

I said when I finished the Cousin Jack in 2020 I wouldn’t do it again. I didn’t enjoy all the falling over on the slippery route. Then of course covid struck. I did return in 2022 as a marshal. And in 2023 I was back running it. Mainly because it’s a key part of the Arc 50 route so a good opportunity to practice.

And of course get a sense of perspective. I’ll have done 12 miles when the CJ route hits the coastal path and when I’ve finished the CJ route I’ll have a mere 21 miles to go. 

Feels very daunting when I think of it in those terms. 

Plenty of running to be done in the next few months to build stamina, lose a couple of pounds and get ready for the Arc 50!

March included ‘Jeffing’ the Falmouth Half Marathon and recording a time which was almost 1.5 minutes quicker than my event PB from 2019.

The organisers of the Trelissick parkrun on the last Saturday in March suggested it should be ‘fancy dress’ to celebrate the arrival of spring. So an excuse to wear all the cricket gear!

And as I kept telling everyone my 32:20 broke the course record for someone wearing cricket gear. A course record that happened to be held by me! 

Trevor Lee running Trelissick parkrun as a cricketer
Finishing the Trelissick Parkrun in a course record
Trevor Lee at Cousin Jack 2023
Coming up the final steps at the end of the Cousin Jack.
With some club mates at the Cousin Jack pre-run briefing in the Miners Chapel at St Just
Trevor Lee at Cousin Jack 2023
Feeling good out on the course - carried the poles last few miles - makes a difference
Big finish at Penryn parkrun
Going all in on the final uphill bend of the Penryn parkrun on March 18th
  • 28th – Tuesday  – 6 – 69 – Walk/Run group lead –  My turn to lead the group – and we’ve moved to our summer meeting point at Boscawen park which means I get 3 miles extra by running there and back. It’s the only running I’m planning this week as I want my legs to be ready for Exe to Axe on Sunday with a Seaton parkrun as the warm upon the Saturday. 
  • 25th – Saturday  – 3 – 63 Trelissick parkrun –  The message said fancy dress to spring into spring. So a good excuse to get all the cricket gear out. I did this once before in July 2021 when it was my 100th parkrun. My 98th had been the last one before covid so a big gap between 98 and 100 at the time. I ran 34:44 that day so delighted today to do 32:20. I didn’t wear a ‘box’ as I took it with me but neglected to wear something it could fit into. 
  • 22nd – Wednesday  – 8.5 – 60 Club Night –  Dropped in at the back of the 5.5 mile city circuit plus run to club and back
  • 20th – Monday  – 6.5 – 51.5 Club Night Social –  It’s my turn to lead the group on the last Monday night run before the clocks change. To celebrate it rains! I take them on a new route – essentially to ensure the quicker runners don’t disappear as they don’t know the course. A cunning plan! 
  • 18th – Saturday  – 3 – 45 Penryn Parkrun –  It looks fairly innocuous as it’s 3 laps of a course which is largely on a long straight which goes round a marker post and comes back. I didn’t used to be a fan of lap courses but I am now as you see the leaders a few times and you can judge where you are against those you are competing with. The course has a sharp short downhill bit which you run three times and then three times back up the incline! 27:30 is ok – 11 seconds quicker than Feb 18th when I think I was wearing the fast road shoes.
  • 15th – Wednesday  – 4 – 42 Club Transition Group Lead – I give them a different course. Legs are feeling ok. It’s new members and pizza night so I take the car. 
  • 12th – Sunday  – 13 – 38 Falmouth Half Marathon – A first. I travel to a half marathon by train. The Falmouth half is organised by the local running club in conjunction with Cornwall Hospice Care. The race HQ is at Princess Pavilions which is a 5 minute walk from the station. The first train is 8:50am and takes 20 minutes. Race starts at 10am with registration closing at 9:30am. It works really well. And it’s time to ‘Jeff’ again! Mainly because I’ve done this race twice before with the 2019 course virtually the same as today. What might be tricky is that this is a hilly route so there’s a good chance I’ll be walking down some of the hills. That happens! But I’m round in 2:05:10 – that’s better than my 2019 time of 2:06:30. Two ‘Jeffed’ half marathons and two great times for me. I need to find a road marathon on a flattish course and try ‘Jeffing’ then. Park that looking at my Arc 50 plan until 2024.

    I cross the line around 12:05 so after a stretch and chat with other runners I grab my race bag and head for the station to catch the 12:24. I’ve got enough time to change out of my sweaty top and enjoy the flask of tea and bagel I took with me. I get back to my house just before 1pm so after a shower I’m off to O50s cricket practice. 

  • 11th – Saturday  – 3 – 25Trelissick Parkrun – I always find that a parkrun prior to a major Sunday run gets the legs moving and not in an amble round way but in a let’s push on a bit and get the legs ready to run hard the following day. That certainly worked in Brighton where my son and I pushed on in the second half of the parkrun. I decide to ‘Jeff’ the park run just to see what happens. It works well and I’m round in 27:44 – happy with that on this course
  • 8th – Wednesday  – 4 – 22Club Transition Group Lead – I’m going a bit ‘Jeffing’ crazy introducing it to the running club transition group. This is a 4 mile run aimed at runners moving up from run/walk, coming back from injury, not yet ready to be in another group. For me it’s a chance to run slowly after the last two weekends. I’ve decided I can do Falmouth half and pick up a place from a club runner no longer able to take part.  
  • 4th – Saturday  – 18 – 18 – Cousin Jack – no races until Feb 28th and now two in six days and this is a tough one! It’s a 5 AM alarm call so that I can be ready to leave by 6 AM the drive to St Ives and catch the coach which leaves at 7:30 AM down to race HQ at St Just. I did this event in 2020 and I didn’t really enjoy – the weather was fine on the day but it was very wet underfoot and I think I slipped over about seven times. But as with most of my local races these days I just love being part of it as I know more and more people and it’s always a great thrill when someone mentions they’ve listened to the podcast. And of course this route forms the toughest part of the arc 50 – by the time we join the coast path we have run a mile but in the ARC 50 that will be about 12 by then stop I record on the way round although I messed up the SD card and it ran out of capacity after 13 miles. I came home in 4:41 which was better than my 5:08 in 2020 and the recording enables me to note lots of key parts of this brutal bit of the course. The prospect of doing 12 miles before this part and then having another 21 to go is something I need to get my head around! But I’m very glad I did the run. One thing that I haven’t cracked is that for whatever reason when I’ve had a really tough run and my legs are very tired I struggled to sleep. So I had a fairly restless night and I don’t know why!
  • 1st – Wednesday  – It’s ARC 50 entry evening! Entries open at 6pm – the website crashes! Eventually I’m in! No going back now! No running this week as I recover from Brighton Half before Cousin Jack. I feel like I’ve got a bit of a cold and the inside of my right knee aches. Not had this before. I am wondering whether to go ahead but i sort my kit Thursday night and decide it’s game o. 

March 2024 - 10 runs 73 miles - 268 days to the Arc 50!

  • 29th – Friday – 10 mile Jeffing – 10 – 73 – It’s  nine days to the Brighton Marathon feel as though I need to do a good decent stretch and practice the run walk method so I set my watch for the formalities of running the one minute walking and I go up to the top road and I thought the new cycle/running path was complete all the way out to the old roundabout on the A30 but 3.4 miles along the road I realised that wasn’t the case so I came back and then double back on myself again to get up to 10 miles. I was happy with the pace of around 9:40 – this will be with the exception of the park run my last run before the Brighton Marathon and as usual I am thinking I done enough training – especially as I missed a few days in a back-to-back weekend at the start of March.
  • 25th – Monday – TRC Monday night club – 6.5 – 63 – It’s my turn to lead the group and although we are nearly the end of March it’s a pretty horrible lie so it’s full on wet weather gear all round for about 10 of us
  • 23rd – Saturday – Parkrun at Trelissick – 3 – 56.5 –  Beth creates a family park run record because she ran where Bluebell who is the dog of Tom and Jenna who Beth is looking after for the day – she does well break in 35 minutes and I’m just under 29 minutes – we then go for a long walk with the dog around Idless Woods
  • 22nd – Friday – Newham with Beth – 5.5 – 53.5 –  Beth arrived on Thursday evening so we went for a heart rate zone run along the Newham Trail and back
  • 20th – Wednesday – Club Night – 7.5 – 48 –  I run to the club and then take part in one of the loops around town but don’t run back to the club
  • 17th – Sunday – Falmouth Half  – 13 – 40.5 – This is part of my back-to-back training for the Brighton Marathon and I’m very sluggish through the first 3 miles and then reach halfway in 69 minutes but the sun comes out and I go back to a goal that I used to set myself in the days when I ran these events without being a club member and that is to assume it halfway I’m in 20th position and I need to get on the podium. This worked for me really well as I ran better in the second half and I ended up overtaking 60 people in that second half to finish in a time of 2:13:45, so given the 10 miles I done the previous day I was pretty pleased with that, especially given that I have lost a back-to-back weekend at the beginning of the month after having the cough that I couldn’t shake off.
  • 16th – Saturday – Parkrun at Trelissick – 10 – 27.5 – It’s my 100 volunteer role at Trelissick Park run and my 101st overall which I took a bit of time to remember where the other one had been turns out and I do remember it now that in the early days when I was going to Lanhydrock I marshalled one point. So I do set up first and then do the park run in 29:06 and then I go through the finish funnel, jump to the car, slip on the small hydration vest and head off on a circuit around the parson trials that by the time I get back to the car means I’ve done 10 miles altogether.
  • 13th – Wednesday – 8.5 – 17.5 – I join the performance group and we go down to Boscawen Park and do by 1 km laps with a two minute walk between laps five times at half marathon pace. It starts just beyond the end of the car park finishes between a lamppost and another sign just before the mini roundabout and then you walk across the car park back to the start and do another lap. I’m pleased with my consistency as I do they fit on the path around the park between 2:44 and 2:47 every lap, getting to the 20 mph sign just under five minutes and completing  each lap just under six minutes. 
  • 11th – Monday – 6 – 9 – I lead the TRC Monday night social / recovery run –  on a bit of  zig zag around the city. 
  • 9th – Saturday – 3 – 3 – Trelissick Parkrun – the weather has been so bad that we are still using the winter course – I’m happy with 28:32

February 2024 - 15 runs 128 miles - 330 days to the Arc 50!

February was a new personal best for miles completed in a single calendar month. After doing the back-to-back runs which I was really pleased with on the Tuesday I developed a dry cough – with this been a leap year February extended to day 29 which was Thursday so an opportunity to get one or two short runs in and get to 130 miles+. On Wednesday 28th I was booked in at the Cornwall Run Lab for a VO2 max test. The cough was getting worse and it was decided that I would start the test but if during the treadmill part I started coughing, bearing in mind I would be wearing a mask over my nose and mouth, then we would have abort the test and I would do it another time. I did wonder whether that would be the sensible option anyway because with the cough I risked not getting a proper result for where I was at, but the other side of that coin was that I had done a lot of mileage in January and February so in theory my level of fitness should be for me pretty good.

The first part of the test involves sitting on a chair wearing the mask kit for 10 minutes with no talking or indeed doing anything else. It’s a long 10 minutes!

Part two was on the treadmill which was set at 0% and the initial speed was set at 3.7 kph which I did for three minutes as a warm up. 

The speed then increased by 0.6 kph every minute until I could essentially no longer carry on with the idea being that I would simply jump onto the sideboards of the treadmill so it could be stopped. I managed to do quite a lot of extra minutes – I think something like 15 or 16 to get up to around 19 minutes in total and by that time the speed was close to 13 kph. I probably could have done one more minute but I was concerned about the fact that I’d avoided coughing but my breathing was getting more laboured in the mask so I decided enough was enough.

The cough got definitely worse on Thursday and Friday to the extent that I pulled out of Cousin Jack on the Saturday as well as Andy Brown’s 60th birthday curry that night.

The following week I was away with work which included two nights in the Village hotel in Bournemouth which had a fantastic 25 m indoor pool and a massive gym. I was there on Tuesday and Wednesday nights and on the first night I went swimming for the first time in ages and did 40 lengths so 1 km and then on the second night I use the stepping cross trainer and the staircase machine followed by a 20 length swim.

I got back on the Friday morning and Saturday was then my first run for almost 2 weeks.

  • 25th – Sunday – 10 – 128 – Looe 10 –  this is race three of the Cornish Grand Prix series and the first time I’ve done all three of those first three. My legs feel okay after yesterday and I remember to take my small hydration vest utilising the new Ginger isotonic drink which I planned to test the previous day. It is horrendously wet! It is raining all the way to Looe and it is quite a challenge to get out of the car and go to registration without getting soaked and then again to the toilets about 20 minutes before the race starts. So like everyone else I’m taking shelter in my car until the last minute, and fortunately the race starts from the massive car park which everyone is using. Given the run yesterday I’m aiming to be under 12 minute miles which would get me in in under two hours although I have done this before in 1:42 and 1:43. At the halfway point I’m just over 55 minutes so I readjust my target to nearer 1:50 knowing that the last mile will be quite fast given it was very uphill at the start. Stick in two quick miles – 9:27 and 9:00 for 6 and 7 then there is a mighty hill in mike 8 (13:17) but I speed up in mile 9 (10:19) and latest mile is mile 10 downhill and then back through the town to the finish in the car park (8:51) – I’m home in 1;45:44 and its still raining although not as heavy. I am grateful for my friends Bob and Jill Fleming who invited me to their penthouse flat on the harbour front for a hot shower and lunch. 
  • 24th – Saturday – 13 – 118 – Cardinham Woods Half Marathon – first leg of the weekend that the back to back runs – it’s very damp and there are lots of big uphills but I set my goal to run of sorts up all of them – schoolboy error was leaving my hydration vest in the kitchen and this was supposed to be a cupless event but unfortunately I took two with me to give to one of my cricket friends who only needed one. I was round in 2:22 which given the nature of the course I was happy with. This event was organised by an independent company Purple Gecko and as with all these kind of events the question of value comes in given that the entry fee was £35 and the only thing you received was a generic medal but didn’t actually specify the particular event. There was one water station which was a help yourself one which you passed twice. There was no chip timing and you had to pay effectively £6 to park at the venue. I’ve no idea if there were any prizes I certainly didn’t see any and there was no mention of prize-giving. I’m not sure if the marshals were paid. Would  I do this again? Probably not for £35 but I might pay £37 to be a local member of  Cardinham Woods and get free parking but that would mean needing to go seven times a year or more to cover the daily parking charge.
  • 19th – Monday – 5 – 105 – TRC Monday night group – a nice steady run which usefully came back close to the house so I said cheerio having run to the start. That’s it now until the back to back weekend runs.
  • 18th – Sunday – 18 – 100 – long run that I didn’t do on Friday. Legs feeling  tired from all the mileage in February but by the time I have some porridge breakfast and set a goal of getting out there just after 9 am and I knew the course I had plotted as well – so down the Newham trail into Truro down to Idless out to Shortlanesend back roads to Threemilestone – road the back of TMS down to New Mills back into Truro and then along Coosebean and back to get in 18 miles. Which took me just a tad over three hours 40 minutes so an average pace of 12:12 which was okay given the fact that there were several hills and I was deliberately trying to run a bit slower. it means I have completed 100 miles in February, something I did according to my records in 2021 but with two events planned next weekend I will go a little bit over the 100 all things being equal.
  • 17th – Saturday – 3 – 82 –  No long run on Friday – legs felt too tired after the Wed session. The Merrell Agility Peak 5’s have arrived so I wear them doing set up. 28:22 is an ok time although when I crossed the stream in 20:15 I thought I could beat 28 mins. 
  • 14th – Wednesday – 9.5 – 79 –  TRC Club Night Run – our regular coaches Stu and Andrew are unavailable so I offer to take the hill reps session – the same one I did in January – 9 of us which is great – 1.5 miles to start area – which I initially get wrong and then we’re off – 11 reps 18 minutes on the pyramid in minutes: 0.5, 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1, 0.5 –  a great effort and a surprising distance covered 
  • 12th – Monday – 6 – 69.5-  TRC Monday Night Run – nice and steady – that’s 4 days on the trot so rest on Tuesday
  • 11th – Sunday – 6.5 – 63.5-  Its cricket nets and whilst I want to be there I also don’t want to be there so I come up with a cunning plan which takes me on a recovery run out towards the golf club, back among Coosebean and after 5.3 miles and is up at the sports centre where the cricket nets are. I sneak up onto the balcony where there are couple of rows of seats to watch from and then there aren’t that many cricketers there so I’m kind of glad I didn’t make the effort to go and practice, I stated 10 minutes and then run back home.
  • 10th – Saturday – 3 – 57 – Trelissick parkrun 300th  anniversary event with fancy dress encouraged I’m up for it with the cricket gear which will be a good test given that I did the mileage yesterday and I was up early to do the setup today – 33:49 is good, especially given the fact that I thought I was running really quite slowly in the first 2K in particular, and the kit got a bit wet as very unusually it was raining quite heavily during the briefing.
  • 9th – Friday – 18.5 – 54 –  It’s the solo Friday morning run and it’s the longest one for quite a long time and taking the onto the roads around Calenick and Cowlands which have some mighty hills, back into town then out back to Malpas, up Tregolls out to Coosebean. 3 1/2 hours in total which is around about 11:20 mile pace
  • 7th – Wednesday – 4 – 35.5 – It’s club night but I’ve agreed to represent the club at a meeting at the rugby club where we meet today with local sports collaborations and initiatives so I only get the mileage from running an extended to and then back from the club. And the meeting leaves me a little bit perplexed as after it’s finished and still no idea what it was about!
  • 5th – Monday – 6.5 – 31.5 – Monday night gang – felt a bit steady – no front running tonight. 
  • 4th – Sunday – 6 – 25 – Newquay 10k – race 2 of the 2024 Cornwall GP series. With 46 miles in the last 6 days this is a good test. Its 700+ field and everyone race off – 16:34 for 2 miles is good and I keep that pace going finishing in 52:30 which is faster than 53:43 in 2022. According to my running diary my fastest 10k since one in Redruth in 2009 when I was 49:06. 
  • 3rd – Saturday – 3 – 19 – Parkrun day! Up early to set up with Andy Williams and record a podcast at the same time about his St Ives velar management. Still on the winter course at Trelissick and happy to get round in 29:15
  • 2nd – Friday – 16 – 16 – Having missed a long run last Friday it was important to get back into that routine immediately and so my course today involved going up Tregolls Road, Idless, Shortlanesend, Threemilestone, Newham Trail. I took with me some hot cross bun with crunchy peanut butter and I’m trying some new contact lenses so I wore them throughout the run. After about 4 miles, even though I’d had a couple of big efforts before I left, I really wanted a poo! to the extent that I started thinking about how I could do it somewhere in the countryside. I tried very hard not to think about it but that was quite tricky and it was slightly made worse when I had to keep eating! And then as I was coming towards the end of mile nine in a field alongside the road there were two portaloos and no one around. It was a daffodil field. I clambered over the gate, slipping on the drop-down side and nearly wrenching my shoulder only to discover not unexpectedly that they were locked. So my next plan was the park-and-ride. But when I got towards that I didn’t really want to lose momentum so kept on going into threemilestone and then enquired at the bus stop if there were public loos around. a man at the bus stop pointed me in the direction of the community centre, so I snuck in there whilst there was some what looked like dancing going on and boy how pleased was I to be out assured what felt like a few pounds! That was just before the completion of mile 10 and I smashed out 10 minute mile after that! I was pleased to do what was 16.2 miles and feel okay and run importantly for over three hours, the first time I had done any training run I imagine, but I will need to check, since the preparation for the Loch Ness Marathon in 2021. 

Welcome to 2024!

January 2024 - 17 runs 126 miles - 359 days to the Arc 50!

  • 31st – Wednesday – 9 – 126 – Club night – I lead an off road St Clements run – which by missing a turn slightly adds a bit, so with running there and back I get 9 mile sin to take me to a monthly PB of 126 miles! Spread over 17 runs and not bad considering I didn’t run  on any of the first 4 days of the month. Previous PB was Jan 2023 at 123 and before that April 2020 (lockdown) 122. 
  • 30th – Tuesday – 10 – 117 – Monday night I plan a 10 mile route with the idea when I get back from a client meeting in Newquay – around 12:45 – I’ll go straight out. That’s what I do helped by a lovely afternoon. I go up Tregolls, across to Idless to Shortlanesend, then some back roads before climbing the hill out of New Mills back to Kenwyn road. 
  • 29th – Monday – 7.5 – 107 – I’ve done the achilles stretches and decide to go out with the Monday group. A good run which take some past 100 miles for the month. 
  • 27th – Saturday – 3 – 99.5 – I didn’t do a Friday run to give the legs a rest and knowing I would be at the Penzance checkpoint station for the Arc 100 and then doing park run set up this morning. It takes longer than normal as it’s the reserve route (the field is wet) and I’m following a plan I gleaned from one of the set up team. I run round in 28:15 which is good but I can feel the left achilles a bit towards the end which isn’t great. 
  • 24th – Wednesday – 7.5 – 96.5 – For the second successive Wednesday I join 7 others in the performance group. The coach takes us onto an estate with a lop of around 300m which includes a bit of a hill. We do a lap at 5k pace which are uses to determine pairings. I’m the slowest so I’m paired with the fastest – Anna H – who at the weekend had won the Stormforce 10. I’m feeling under pressure! The session is called ‘back and forth’. One runner goes one way around the course, their partner the other way. When we meet we high 5 and then turn around and run back to the start area. We then repeat swopping starting directions. That is one set. We do 4 of those so 8 runs. The last 2 sets – 4 runs are extended so we run past our partner the first time we see them, then we high five and chase direction and then run past them back to the start. I try to run hard to ensure Anna doesn’t lap me! It’s a great session and I add the mileage by running back and forth to the club. 
  • 22nd – Monday – 6 – 89 – I go out with the TRC Monday night social / recovery run – I can definitely feel tiredness in the legs even though this morning it was every 5/6 weeks sports leg massage but I’ve got my eye on 100 miles in the month and these runs are a good way of building that mileage. 
  • 21st – Sunday – 10 – 83 – Its the first event of the new Cornwall GP season – StormForce 10 – on a day a storm is coming – Storm Isha – not though until after we have all finished.  I have 3 targets in mind – especially given the running over the last 2 days I’ve done. Target 1 is to run under 1:40 which is 10 min miles. Target 2 is to beat 1:32:18 which I did the last time I ran this in 2019 and finally the ‘stretch’ target is Jim’s 2022 effort of 1:27:58. I get a reasonable start and during the run I keep trying to stay with some club mates. Unlike most people I am wearing my small hydro vest which I have Maurtens 160 as my drink. a gel and one of those square bars Endurance Life give out. I’m convinced this helps because after 10k in 53:23 I do keep the pace going and in a sprint finish cross the line in 1:25:54 – I am very pleased with that! My course PB going back to 2005 is 1:21:04. 
Setting a FKT at The Lanhydrock parkrun dressed as a cricketer
All set up at the Running Show for podcast guests

 

  • 20th – Saturday – 3 – 73 –It’s Saturday and Lanhydrock are celebrating the 10th anniversary of their parkrun and it was there that I had my first ever parkrun  in January 2017, indeed, I ran my first 10 or so there. It is a bit if a tougher course than Trelissick, mainly because it has a very very long uphill in the last 2kms before the finish, which has a couple of particularly steep bits in it, which most people walk up.  They promoted the idea of fancy dress so, of course, I couldn’t resist wearing all the cricket gear, knowing the chances are I would set a fastest known time for someone running the Lanhydrock park run dressed in full cricket gear. The weather had changed overnight and was much milder but still dry. I made a schoolboy error though in that somehow I didn’t manage to not tie my right shoe in the way I would normally and about a third of the way in, I realised I was going to have to stop and tie it up so that meant losing quite a bit of time as I had to take the cricket gloves off and the running gloves I had on underneath the Cricket gloves. Anyway I ran it all and I really pushed hard at the end, because I realised I could still do sub 35 and I came in in 34:40 which, when I checked my records was four seconds quicker than the first time I ran in the cricket gear at Trelissick in 2021.
  • 19th – Friday – 14 – 70 – This is my third successive longest run Friday in a solo on the road run. I’ve been trying to break up the courses so it doesn’t feel too monotonous because I’m back now to the kind of training on my own I was doing in the run-up to the Classic Quarter, so the best part of three years since I did this kind of training. My course today was down the Newham Trail and then out to Malpas and back and then up Tregolls Road which is an uphill for 0.7 of a mile and then across to Idless and then taking the first left in Idless to eventually join the main road back into Truro and then some fiddling around to get to in this case, 14 miles. I took the Harrier hydration vest and in it I had a second pair of gloves. It was dry and sunny but it was very cold and as I got going along the Newham trail my hands were freezing so I stopped and put on the second pair of gloves– I do have a pair of Innov8 mittens and next time I will take with me – that evening we had the Truro Running club awards night which was great fun.
  • 17th – Wednesday – 8 -56 – I run to the club, and then having considered the hills session with Andrew Blizzard during the week, I was persuaded to take part in it, knowing that the other three runners were quicker than me. I have been meaning to do these performance sessions and they are ultimately really beneficial . So after a mile or so to the starting place we set off with a 30 second burst up the hill up this road and then returned back down. We had 30 seconds to recover and then went again, but this time for a minute. This routine was repeated with each uphill session adding 30 seconds each time until we topped out at the top of the pyramid at three minutes and then we came back down the pyramid so overall we did 11 reps and we were running hard uphill for 18 minutes. I felt pretty good and was surprised that I wasn’t a million miles behind some of the others. When we got back down to the minute and a half, minute and 30 seconds to finish I raced off at the start and tried to hang onto the leader for as long as possible. It was a cold but dry evening so perfect for this activity. The next day I felt really tired!
Truro Running Club out in force at Stormforce 10
Compering the keynote session and Q&A at the Cornwall Running Show
  • 15th – Monday – 6 – 48 –   It’s pretty cold but a decent sized group for the Monday night run which is around Truro. 
  • 14th – Sunday – It’s  the Cornwall Running Show and what a great day that was – I recorded 10 individual snippets for the podcast from visitors and compared the only speaking session at midday.
  • 13th – Saturday – 3 – 42 –   It’s Parkrun day and on the winter course at Trelissick which at last been used pre-covid. In theory the course should be a bit easier because there is no hill but the organisers have compensated for that to avoid too many PB’s by making it about 5.15 km. This is my fourth successive day of running and so I’m pleased to sneak in in just under 29 minutes.
  • 12th – Friday – 12 – 39 –  I and determined that Friday’s mornings will be my long run on the road in preparation for the Brighton Marathon. However on this occasion I had what turned out to be a pretty uninspiring hotel breakfast which I couldn’t access until 7:30 AM followed by the 200 mile drive back, so as soon as I got back to Truro around about 11:20 I decided I would get changed immediately do a few stretches gather together my hydration vest and get out for my run which I had pre-prepared course wise. I ran along the Newham Trail, back into town, out to the Malpas turning circle and then back with a bit of fiddling around at the end to get up to 12 miles. this is the first time I’ve done longest solo runs on successive weeks for ages, probably since running the Loch Ness marathon in October 2022.
  • 11th – Thursday – 5 – 27 –  I’m up in Corsham in Wiltshire for the monthly evening meeting of the south-west region of the professional speaking Association. My first such meeting. Check-in at the hotel which is also the venue for the event is at 3 PM and although I enquired and was hardly anybody staying there I was advised no rooms were ready so I changed into my running gear in the toilets and set off with an aim to run 5 to 6 miles nice and steady. it was essentially an out and back route so along the main aid for and then drop down and come back into the town through the middle of the high Street and then at 4 km I turned round and ran back and in the end I ran an average pace of sub- 10 minute miles so I was pretty pleased with that given the exertions of the evening before. I timed my return so that at 3:02 I was able to check-in and was delighted to find I had a room with a bath but the not so delighted to discover that the water was not that hot an it was coming out of the bath tap and the shower at the same time. The hotel felt like a perfect venue for an Agatha Christie murder mystery. All the regional monthly meetings are held here so I will investigate other routes for next time I attend.
  • 10th – Wednesday – 3 – 22 – No ordinary 5K tonight this was the running club 5K  inaugural track handicap championship, which for me along with most of my running club teammate was the introduction to running this distance on the track for the first time. There were two heats – one for those predicting 23 mins+ and one for sub 23 mins. I put in for 26:30 hoping that I might run sub 26 and even possibly get close to 25. I had eaten quite a bit late afternoon and did feel a touch heavy by the time I got to the track for a warmup on what was a bitterly cold evening. Runners were set off depending on their handicap times so it was just me and one of the girls in my group, who I went past at around a 100m mark. I just kept on going running as fast as I go but also recognising I needed to run within myself because it was 12 1/2 laps. Two minutes per lap is the equivalent of a 25 minute 5K and I was just about on that but then mid race I put in a couple of 1:54’s, essentially because I been overtaken by faster runner who I then tried to hang onto as long as possible. Six minute mile pace down the home straight got me home in 24:47 which I was very pleased with.
  • 8th – Monday – 7 – 19 – I didn’t run at the weekend because on Saturday morning we had a family get-together over breakfast as it was Beth’s last full day before heading back to Hampshire so I went out tonight with the social group and it was great running conditions being very cold but no wind and no rain. These Monday night runs are an important part of my training programme as I get 1.6 miles in just getting to the start and then most of the routes go through or end up back in Truro so I can drop out before the end but still get some decent mileage.
  • 5th – Friday – 12 – 12 – My first longish solo training run quite a while and this after during the week doing 5K on the treadmill and 20k on Zwift. in 2020 and 2021 I did quite a lot of solo training runs in preparation for the Classic Quarter but in those days of course we were still in Covid scenarios and you had no choice but to go training on your own. I now have a plan for building up the road mileage in readiness for the Brighton Marathon I think having a plan helps get me out the door on these solo training runs. This one took in the back roads of Truro via Idless and Shortlanesend and as such included a few hills and a bit of to-ing and fro-ing at the end to get it up to 12 miles my time was 2:16 so that in itself was good to run continually for over two hours. I will be doing some indoor stuff which I don’t count as mileage as a way of mixing up the training.
  • 1st – Monday I marshal at the annual Brown Willy event.  

December 2023 - 19 runs 102 miles - 28 days plus one year to the Arc 50!

  • That’s a wrap for 2023!  128 runs and 846 miles. Runs included 15 races and 35 park runs at 8 different venues. Longest run was in theory the 40 miles I did at Hope 24 but all in one go was the 18 mile Cousin Jack. I need to build some long run stamina in January and February. 
  • 31st – Sunday – 7 – 102 – New Year’s Eve –  I need 5 miles to reach 100 for December and to make it only the 2nd month (after January) where I have run 100 miles. I do a solo training run, which has been a rare thing in 2023 and which I need to do lots more of in 2024, heading out to Idless onto Shortlanesend and back via Boskella and New Mills. 
  • 30th – Saturday – 3 – 95 – Penryn parkrun – Trelissick is off due to debris on the course from the high winds so Penryn it is. I’m happy with 27:45 on this 3 lap course which feels like its steady downhill or a pull uphill.
Trevor Lee Boxing Day Run
Mr Colin's Boxing Day Run - Tehidy Woods > Coastal Path > Tehidy Woods
Trevor Lee - Porth - St Anthony's Head Run
Glorious Run on Dec 28th from Porth > St Anthony's Head > Porthscatho > Porth
  • 29th – Friday – 4 – 92 – Out and back to Truro College  not quite the route or scenery of yesterday but having done 10 miles yesterday I’m only 12 away from 100 for December so today’s 4 which I did straight after a couple of hours of digging up brambles in the Community Orchard was a way of getting up to 92 miles with 3 days to go to the end of the year. Leg felt very slow early on but slowly got moving – first mile 11:11 – last mile 8:31 – was aiming to try and run under 45 minutes, then 44 then 40! Got back in 39:15. Trelissick parkrun off tomorrow so may head to Penryn – largely so I can wander aimlessly around B&Q afterwards finding and then no doubt buying stuff I didn’t know I needed! 
  • 28th – Thursday – 10 – 88 – TRC Roseland Run –  organised by Amanda and Jig with a couple of options of 10 and 6 miles. I’m thinking 6 on the basis that I won’t keep up with the 10 milers.  However I’m feeling good and I set off at the front with Jig. 3 miles in at St Anthony’s Head I find myself out front and press on seeing how far I can run before they swallow me up. They don’t! But then I go back to the cafe thinking that I’ll do the other 4 miles but the 10 milers carry on on the coast path os I have run back to try and catch them up which I do. The final couple of miles is back on the road and I’m now at the back as I ease in. That stretch in the lead though made me feel very good. Not often I’m in that position! 
  • 26th – Tuesday – 7.5 – 78 – Mr Colin’s Tehidy Woods and CP Boxing Day Run – Boxing Day and I’m off to Tehidy Woods to join 5 others including course setter Colin Bathe. The route takes in the woods then over some fields to emerge at Hells Mouth cafe. Along the coastal path before cutting back into the woods. 7.7 miles. A great way to run at a good pace. I’ve now done 15 runs and 78 miles in December. There’s a chance of 100 miles but it might mean a long run on the 31st!
  • 25th – Monday – 3 – 70.5 – Christmas Day ‘Parkrun’ – Christmas Day at Polcoverack Farm. There is plenty of interest in doing our own ‘parkrun’ but gradually the field is reduced by various excuses – helped by the poor weather. So down to me and Jim. We follow a route that takes in some very muddy and soggy paths. We run together – mainly because I set the course and don’t tell Jim what it is so he can’t race off! We do 27:55 which I’m pleased with. 
  • 23rd – Saturday – 3 – 67.5 – Parkrun – My son Jim and I run the Trelissick parkrun. Pre-run he claims he hasn’t run much recently and is going to take it easy. Until the RD says ‘go’ and then he shoots off! I don’t see him until I’m coming along the bottom of the field and he’s halfway up the hill. I run hard on the downhill bit and when I get back to the stream I see him one place and about 40 yards ahead. I’m running hard but I can’t push forward and close the gap!  A few runners come past me and Jim is still 50 yards or so ahead. I don’t close the gap. He does 26:56 and I’m home in 27:14 – my second fastest at Trelissick in 2023. 
St Pirans Revenge Trevor Lee
The last stretch of beach before the St Piran's Revenge and I'm getting closer....
St Pirans Revenge Trevor Lee 2
Not far to go and I'm alongside....that competitive edge is still there!
Truro Running Club at St Piran's Revenge
Truro Running Club at St Piran's Revenge
Truro Running Club Monday Night group Dec 18th
Truro Running Club Monday Night group Dec 18th
  • 18th – Monday – TRC Recovery Run 6.5 – 64.5 –  a second run on the same day and as usual this group is pretty quick so I am languishing at the back for all of it except when we came along Redannick Lane. I had run to the start point as usual so I dived off back towards my house as we came back towards the city. This is now the second most runs in a month this year and I was certainly feeling that tonight.
  • 18th – Monday – Beth Run 3.5 – 58 – Beth was back Sunday afternoon and she has bought herself a Garmin watch for Christmas which she has already opened! And was keen to try it out so we walked up to the old football ground and then ran along the Newham Trail for just over 1.5 miles and then came back via a stop off to show her my handiwork at the Truro community Orchard.
  • 17th – Sunday – Bude Coast 7.5 – 54.5 – I was feeling particularly sluggish on this run, but nevertheless it was good to get some additional miles under the belt and gives me a chance of getting close to a hundred miles in this month which after 123 in January would be only the second month of the year with a hundred miles, indeed the second largest mileage month was 79 in June. This was also my 10th run in December, and after the 21 runs in January the second-highest month for actual runs is February and June where I did 11.
  • 16th – Saturday – Tamar Lakes Parkrun 3 – 47 –   This is the second time I have run this once around the lake course with its deceptive inclines and declines – the first time was the week before the Lighthouse Marathon and as in the notes for that run I did feel during the run the Achilles/calf which I’m now convinced was part of why I ended up DNFing. No such problem today and I used a couple of runners slightly ahead of me as pacers but the finish had changed and therefore slightly caught me out so in the end I did 27:05, maybe if I had pushed on knowing where the finish was I could have sneaked under 27.
  • 13th – Wednesday – TRC Mousehole Lights Run –6 – 44 – And so the Christmas lights run continues – this time around 30 or so members meet in Penzance for 7 PM and then we do out and back along the coastal path which is all paved to see the famous Mousehole lights. Having arrived in Cornwall in the summer of 1993 this is my 31st Cornish Christmas and it was only last year for the first time that I visited the Mousehole lights. It was a good run although I have noticed that in recent times I have become a bit of an antisocial group runner. In other words I end up being part of the group but often running on my own, this was certainly the case on the 3 miles back to Penzance. I don’t know why that is. Maybe I got to know everybody on the runs and therefore no longer have those who are you type conversations. It also might be that for whatever reason I’m often setting off too fast on club runs, which was certainly the case on the outward leg so inevitably those I was running with did start to pull away from me and then on the way back I lost contact with the group slightly in front of me. Anyway I’m sure my social running skills will return!
  • 11th – Monday – TRC Recovery Run 10.5 – 38 –   This is my 7th run in 10 days and my longest for quite some time – the run itself was 6.5 miles but it was out at Truro College which door-to-door for me was 2 miles both ways. It was our annual Christmas light run around the streets of Highertown and Three milestone. With Ben Annear having moved back to Cardiff I took on the responsibility of providing the cultural Christmas sounds for the run using one of my Bose speakers and a Spotify Christmas playlist. I also had adorned the back my yellow running jacket with lots of Christmas lights. Despite all the runs I felt pretty good and was pushing hard when it came to some of the hills. Overall a great evening, even though these Christmas runs seem to come round faster every year!
  • 10th – Sunday – St Pirans Revenge 5.5 – 27.5 –  After a test run last year this is a new event for the Cornwall MTRS series – it’s a real back to basics event, the entry fee was only £5, the finishers medal was made from string and seashells and the individual  prizes were made from items the organisers had found on Perranporth beach. I didn’t get my original entry in in time but I did pick up an entry during the week from someone who could no longer make it. Race HQ was the surf lifesaving centre which is located on the beach and the presentations were at the watering hole bar which is also on the beach which I can’t ever remember going to before but which was great. I didn’t take my watch but the 5.5 mile course was both hugely challenging as well as fantastically brilliant to run on and included running across several beaches, up and down some dunes as well as on some coastal path tracks. I had a very slow start but then I gradually haul then those clubmates that I think I should be in this sort of event and came in in a time of 66 minutes. I then voted this my favourite race that I had taken part in and completed in 2023.
  • 9th – Saturday – Trelissick Parkrun– 3 – 22 –  I do set up with Jim Spencer and then run around watchlist in 29:07
  • 6th – Wednesday – TRC Club Night – 5.5 – 19 – It is very wet and as such we have a relatively low turn out – probably about 40 runners and as such six groups become three. We run around the streets of Truro, which despite the weather are still relatively busy because it is late-night Christmas shopping, but then I dive off before they head back to the club.
  • 4th – Monday – TRC Recovery Run – 5.5 – 13.5 –  I am the slowest in the group tonight, plodding around at the back but I did push hard on both Saturday and Sunday and this is supposed to be a recovery run!
  • 3rd – Sunday – Mob Match – 5 – 8 – this is the annual event before the presentation of the Grand Prix awards for the year. Membership growth means that Truro for this particular event are part of Division I when it comes to the team competition which means it’s the first 10 home for the men and women’s team to count. It’s the only event in Cornwall where this happens all the Grand Prix events are first six to count regardless of the size of your club. So I was very excited to discover that I was listed as the 10th man home for Truro in the team event where the club was placed third. But then this moment of running fame gradually unravelled as it was revealed that only the first two teams home in each division were to be awarded prizes. And it was then discovered that one of our team members had had a problem with the timing mat and as such they were properly instated into the finishing order well ahead of me but also pushing me out of the top 10! I joked at the original onset of being in the top 10 that we would get our own prizes organised but then of course dismissed that idea entirely when I realised I was no longer in that top 10! My official time was 43:58 and the only comparison I have was really the same event in 2019 in 41:28.
  • 2nd – Saturday – Lanhydrock Parkrun – 3 – 3 – this is the second coldest Parkrun I have taken part in – Babbs Mill at the start of the year retains the number one slot! It was so cold that the organisers put back the start to 9:30am, something I didn’t realise until I wondered why at 8:30am there was no one around and I began to think it had been called off.  I went for a warmup wearing my winter gloves and my hands got even colder, so much so that I found an old pair of ski type gloves in my car and I ended up wearing them throughout the entire run. I went watchless so had no idea of my time until the email came through and it was 30:45 which given my lack of recent running I was okay with even though I don’t like being over 30 minutes for any Parkrun, but I ran 29:58 last time at this course back in April 2022 so on that basis the time was okay.

November 2023 - 5 runs 30 miles - 57 days plus one year to the Arc 50!

 

  • 29th – Wednesday – 9 – 30 – TRC Club Night  I am conscious that this is my fifth run in six days having not run for four weeks and it’s quite wet at the moment which might be the reason only Andrew Ferguson joins the run I’m leading on the 5.5 St Clements Loop through the woods and trails, and I manage to fall over but I do come out of it unscathed as far as the Achilles/calf goes. I am doing the stretching exercises I did during my four week of running everyday still.
  • 28th – Tuesday – 5 – 21 – TRC Walk/ Run Group –  keeping the running momentum going I join this group for the first time in ages although I am feeling quite slow despite this being the run / walk group. 
  • 27th – Monday – 7 – 16 – TRC Recovery / Social Run – having got through the runs on Friday and Saturday without any reaction I decide to go to the Monday night club for the first time since October, jogging down to the starting place at Boscawen Park. As I get into the run I’m pushing hard up the hills, aiming to get as close to the faster runners as possible which I do.
  • 25th – Saturday – 3 – 9 – Trelissick Parkrun – first parkrun for several weeks and I go watchless. I’m happy with 28:33 which I only find out when the email arrives.  
  • 24th – Friday – 6 – 6 – Back Running! – a jog round Trelissick with Anna – nice and steady but happy that there is no reaction. 

October 2023 - 9 runs 66 miles - 88 days plus one year to the Arc 50!

 

  • 30th – Monday – a pre-booked sports leg massage from Lee Wheston. He finds the spot where it hurts! However it seems it’s somewhere where the achilles meets the calf. He did tell me the name but I forget what he said. However what that does mean is that it may not ultimately be as bad as I thought. I’m going to target a Hampshire parkrun with Beth in 2 weeks time. 
  • 29th – Sunday – I’m hobbling around. Apart from that I feeling ok. I know though I have to defer the ARC as the deadline for doing that is Tuesday. It’s no good hanging on when I can buy 12 extra months of preparation. On reflection was I really ready with 3 months to go? Probably not. Looking through this diary I only did two or three course recces. Not enough. My long training runs are few and far between. I like my cricket but it did get in the way of training and it gave me the injury. I need to get this injury cleared up and re-focus and create a proper training and route recce plan. 
  • 28th – Saturday – 14 – 66 – Lighthouse Marathon – sometimes things don’t go to plan. My microphone muffler disappeared within half a mile of the start and as we ran down the road towards Pendeen Lighthouse there was just a hint of an issue in my lower left leg. I knew this course from running not twice in the Cousin Jack event. But today it was very wet. And very muddy. I was going ok after 7 miles. The cut off at St Ives at 14 miles was 5 hours. I was on target to get there easily in 4 hours. I could then aim to do the last 12 miles on the part of the course I was very familiar with in around 3 hours for a 7 hour total. At around 7 miles my right foot caught something on the path. I stumbled forward and my left leg got overstretched. I felt the pull all the way up my left calf. I was still recording the podcast and I left in all the swearing. The swearing as  a reaction to the stumble and the swearing when I realised it was bad and my Arc was over. I met a medic at the Zennor path which was 8 miles in. I had a couple of choices. Stop there and walk the path to the pub and wait for a pick up or hobble onto to St Ives. I didn’t want to sit in a  pub for however long feeling sorry for myself so I pressed on. The next four miles is very tough and not too many oppirtunities for running so I worked out that I could probably sell make the St Ives cut off not that I was thinking of gong on beyond that. A DNF after 14 miles felt much better than one after 8 miles. Inevitably runners caught and passed me and inevitably I fell over – twice slipping one my back once going forward. The sun though appeared as though it knew I needed cheering up! I got to St Ives 10 minutes inside the cut off and withdrew. I waited inside the people carrier for all the cut offs behind me to come through before we headed back to the finish at Rockpool. This is my first DNF – does that make me a proper runner? 
Lighthouse Marathon - Trevor Lee
About six miles into the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
  • 21st – Saturday – 3 – 55 – Tamar Lakes Parkrun – a new one for me. One lap around the lake of a virtually level gravel path. I can feel my left calf even though I warmed up. My plan is not run now until the Lighthouse marathon. But during the week I can still feel the calf. I’m sure it’s the calf muscle not the achilles. 
  • 18th – Wednesday – 15 – 52 – Arc Recce – I’ve had this in my diary for a while. The weather is poor – constant drizzly rain bit I need to do this – especially after the Eden half and the Mondays run – my legs should be feeling it a bit. After sitting on a train in Truro for 12 minutes which caused a miss of the planned St Erth to St Ives connection I eventually get going in St Ives around 10.45am. I start from the Gallery on the corner of where all streets from St Ives converge towards the coast path. I did this same route in July but today its the Harrier Exmoor coat on throughout and the Absolute 360 base layer – both of which have the longest outing and come through with flying colours as far as I’m concerned. I stop the clock several times to make notes and take photographs. I make one or two errors which I have to backtrack on in the dunes and I also recce the bit of coast path just past Tempest as you can into Hayle which was closed when I was here in July. I arrive at Godrevy in around 2:15 and clock it at 10.2 miles – I need to check that mileage again at some point as I forgot to restart the watch at ASDA and then backtracked on the road beyond the viaduct so it may be a little bit out. I managed to find my way back through the dunes much better than ever before and stopped at Sandy Acres’s cafe for a green tea and a slice of their superb apricot and oat flapjack. I did remind the girl that I gave the cafe shout out on the podcast last time and I was delighted that they were open, she did say they were closing on Tuesdays and Wednesdays from the end of October so I need to bear that in mind for the next recce. I caught the train back from Hayle and it was only when I got on the train I realised how wet I was. So that is three runs and 35 miles in the last four days. I shall do the Tamar Lakes Park run on Saturday and then no running until the Lighthouse Marathon on Saturday the 28th. The photos below include some of the key points in the dunes.
On your way to Gwithian - see the stump - take the right fork
Past Gwithian car park - past a big sign - go right and then straight on
Golf course is on your right - carry on past this footbridge
Just past Sandy Acres -WM sign is left when you look across
Take the right fork just past this sign
This is Lelant Church - 3 miles after leaving St Ives
  • 16th – Monday – 6.5 – 37 – TRC Social –  I’ve got a podcast recording at 6pm that is postponed and I only see the email at 5.30pm. I decide to go run so 1.5 to Boscawen park. I’m as usual pottering along at the back but about 2 miles in I’m feeling good and I hit the front and then press the hammer on the Coosebean section. I’m pleased and somewhat amazed by how well I’m running tonight after yesterday. 
  • 15th – Sunday – 13 – 30.5 Eden half marathon –  I’ve run this three times previously in 09, 19 and 21 plus the full marathon distance in 2010. It’s a tough old course and naturally I can never remember any of it from previous run-ins but I am keeping an eye on my achilles but at the same time to try and get round in under 11 minute miles which would be 2:25 and so I’m delighted that after the fast downhill finish I come in in 2:13. Anna has a great run round in 2:24 having estimated 3 hours! 
  • 14th – Saturday – 3 – 17.5 – Trelissick parkrun –  I do set up with Jim Spencer and on the way round we record an episode of the podcast talking about his amazing 234 mile adventure in the King Alfred’s way challenge in the middle of August. I’m pretty pleased with my parkrun run, I don’t really set out to push it but I do come home in 28.15 which is faster than I’ve run this course for a while.
  • 11th – Wednesday – 4.5 – 14.5 – Club Night – I amble along with the transition group. I don’t know what it is about club nights but if I’m not leading found myself struggling to get any sort of pace at all – I wonder if it’s because club nights are run in the evenings and I’m not really an evening run  person ultimately.
Eden Marathon 2023
With Steve Reynolds after he smashed the Eden Marathon in under 2:51
  • 9th – Monday – 7 – 10 –  After recording a podcast  with Tim Hill about his Ironman adventures at 2pm it’s such a gorgeous afternoon that I decide I need to get out for a run so I start from outside the house and then go up to the top road and follow the traditional 10k time trial route and then finish down past the house and backup to make it 11km. The Achilles feels okay on my 10 km time was 60:46 which I’m happy with given this is the longest run for two weeks and first time I run at the same pace for this distance are quite a while, and more importantly no ill effects for the Achilles either the rest of the day or indeed the following morning. The run inspires me so I spend the evening going through the schedules for the Lighthouse Marathon at the end of the month and using OS maps to visualise where it’s all going to be.
  • 8th – Sunday –  I’m the man on the microphone for the Tywarnhayle 10k and the good news is that the Achilles doesn’t stiffen up overnight – it’s an amazingly hot day for October and I go in and out to the beach at Porthtowan which is pretty busy and we venture in to the sea to do a bit of body boarding with no wetsuits!
  • 7th – Saturday – 3 – 3 – Trelissick Parkrun– I start off nice and steady always conscious that I start to feel pain in my Achilles I will be annoyed. As I get more into the run I start to go a little bit quicker and I started feeling a little bit in the last kilometre but ahead of me as a guy wearing a posy shirt looks younger than me but one of those people that you need to beat so I gradually push on to ensure that happens and sneaking in 29:36
  • 2nd – Monday – Sports Massage – I’ve been having sports massage for 30 minutes on my legs for the last 20 years. I did all the exercises before going to see Lee Wheston. Achilles continues to feel on the mend. Am targeting a low run parkrun on Saturday to test it out. 

September 2023 - 7 runs 51 miles - 119 days to the Arc 50 at the end of the month

  • 30th – Trelissick – I walk briskly at the back of the field picking up all the signs. Achilles continues to improve and calf muscle is easing. Ollie told me to stay off running for 10 days which takes me through to parkrun on the 7th – he did though tell me to do cycling every couple of days so I’ve been using Zwift. 
  • 28th – Thursday – a visit to Oliver Hughes Sports Physio. Ollie shows me some achilles exercises – lowering and raising the achilles on a low level bench. He also gives a general leg strengthening exercise using the same bench. I follow the instructions every day. By Saturday the achilles feels much better although oddly the soreness has shifted to the inside of my calf muscle. Perhaps it’s working its way up through me! maybe it clears when it reaches the top of my head! My left shoulder is still sore from cricket a couple weeks ago but is getting better. 
  • 24th – Sunday – 7 – 51 – Freedom Racing’s Porthtowan 1ok+ – a great race on the coastal path – I do it in around 1:20 but my achilles is quite sore and I think my running style is affected although not my speed. I get some paddling in the sea to see if that helps. Afterwards it does stiffen up. I need to get this sorted. 
  • 20th – Wednesday – 6.5 – 44 – Club night from Mount Hawke cricket club so a chance to run the Tywarnhayle 10k route – its tough! very tough! I ran with the slowest group. Achilles a bit sore and stiff the next morning. 
  • 19th – Tuesday – no running but some planning. The Lighthouse Marathon is just over 5 weeks away. It’s a big on-course test for me. I do need to get out on the course before then and pick up some longer runs but at the same time I want to get the achilles fully better. A dilemma I’m sure many runners have faced. I have dropped a couple of lbs in the last week or so which is good. I was averaging around 182 but I’ve been under 180 now for a few successive days. Portion control is key! 
  • 18th – Monday – 7.5 – 37.5 – Social Lead – its getting dark earlier so these runs through the woods and fields without head torches are about to end! I use the same route from a few weeks ago, but this time I don’t take the runners down a long hill which is the wrong one and have to re-climb. I follow Adrian Tyas’s lead and eat early. A vegan sausage bagel around 4.30pm. It works. I feel energised – mind you I always do when I’m the run leader. I can still feel my left achilles but it’s getting better. Do I stop running for a while or do I use running to help it get better? I going for the latter right now. My left shoulder / upper arm is still sore and at one point I stumble on a root, I don’t fall or get close to falling but just the split second halting of running momentum goes right through my shoulder / upper arm as a big jolt. 
  • 17th – Sunday – Truro half marathon – I’m in action as the announcer / commentator. Probably what I’m best at running wise! 
  • 16th – Saturday – 3 – 30 – Trelissick parkrun – It’s been the final week of the cricket season and by playing on Thursday and Friday I managed to achieve my pre-season target of playing 20 matches. However I seem to be far more injury prone playing cricket than running. I end the cricket season with a left achilles that is troublesome. I’ve worked out that whenever I take off for a run or when fielding I push off on my left leg which means the left achilles takes the hit because in cricket you push off to go quick. I really felt in on Friday when I used off for my first run. I’m using the KT tape and the foam roller so hoping it will now get better. I wrenched my left upper arm last Thursday and that is still restricting my strength and conditioning work as to a lesser degree is my right elbow which I’m, told is golfers elbow and flares up when I throw the cricket ball. I’ll return to javelin throwing in the spring. Anyway after doing parkrun set top I decide I’ll start at the back and ease the Achilles round. Once its warmed up it doesn’t feel too bad so I push on a bit in the second half o do 31:20 – I was aiming for a steady 35:00. 
  • 13th – Wednesday – 9 – 27 – Club Night – run to and from club night and then join the St Clements loop off road group. I’m the back marker just about keeping up! I’m happy with the way I run in races but club runs when I’m not leading I find hard to keep up the pace in  group with those I would expect to beat in a race. Maybe I’m just a racer! 
Bude Pirate Run in Black & White
  • 10th – Sunday – 8 – 18 – Bude Pirate run – no runs in between Sandymouth and today. We had a cricket final up in Stroud on Tuesday and drove back Wednesday. It was club 5k handicap champs that night and I was co-organiser. I have a bit of an ongoing issue with my left achilles. It seems ok when I’m running but cricket seems to set it off. I did acquire new non-stud boots recently so might be connected. It’s probably going for a short burst when fielding. I do writing this think I take off on my left foot so that might be it. On Thursday I played cricket and kept wicket for the first time this year. The equivalent of 240 squats! my hamstrings Friday were sore and I managed to wrench muscles in my upper left arm / shoulder when I through the kitchen sink at a cut shot and missed it! Had to withdraw from playing for Mullion 2nds on Saturday. Would have been my first and only Saturday game this season. So back to the Pirate Run. It was humid but the hat stayed on and the sword came out a few times. The start and finish was in a filed so much better than running up the road at the start. Down to 8 miles – one third of a mile shorter. Happy with 1:33. Anna gave me a guided tour afterwards of Bude sea front and canal. I had no idea Bude had a canal. Ric and Jo supposed to be down this weekend but sadly Jo has broke bones in her ankle and leg so they had to cancel. 
  • 2nd – Saturday – 10 – 10 – Sandymouth Bay – a run with Anna from Bude Rats who I met at Trelissick parkrun a couple of weeks ago. Hot day and a great training run for the Arc as the terrain was very up and down. Didn’t take the poles and legs feeling it at the end. 
Bude Pirate Run 2023 - 2 - Trevor Lee
Bude Pirate Run in Colour

August 2023 - 9 runs 52 miles - 149 days to the Arc 50 at the end of the month

  • 30th – Wednesday – 8 – 52 – Club Night Lead – same tactic – volunteer to lead so have to go! 5.5 St Clements circuit – didn’t run all the way there as bumped into Stu and walked up with him.
  • 28th – Monday – 9 – 44 – Social Lead – to get back on the club runs I volunteer to lead which forces me to attend! 
  • 26th – Saturday – 3 – 35 – Trelissick Parkrun – Struggling for any pace today and just made it under 30 minutes in 29:26 – decide to withdraw from the Suffolk Ultra. It’s just too far not just for me but for B & J and my idea of getting some old friends over just feels too complicated. 
  • 23rd – Wednesday – 4 – 32 – Club Night – Tag along with the transition group. Cricket on Tuesday’s is leaving me tired and usually with one or two strains and tweaks when it comes to Wednesday’s. 
  • 19th – Saturday – 3 – 28 – Trelissick Parkrun  – Gave club night a miss – its was over on the Rosalind but then did an indoor bike session on Thursday evening and a treadmill session Friday evening. The latter was a pyramid. I set the speed at 8km/hr (7.30 mins / km) and did one lap at o% then 200m at 1% and 200m at 2% and then used it 1% every 100m upto 15% without changing the speed. Then back down the same structure doing 300m at 0% to get to 4km then last km I set at 1% but increased the speed 0.3km and 0.2km every 100m. A tough session followed then the next day by cycling to Trelissick park run – my time was 28:35 so happy with that given the treadmill and cycling sessions. 
  • 13th – Sunday – 6 – 25 – Coverack coast path  – I’m in Coverack overnight Saturday for Lauren Flynn’s wedding. Having eaten far too much at the wedding I’m up around 7am and decide to venture out on the coast path from Coverack heading towards Kennack Sands. It’s the first part of the Arc 100 – not that I’ll ever need to worry about that! Not sure I took the most straight forward part of the path as I turned left down towards Mears beach then ran across the top of the beach picking up the path which got very narrow and the for 400m very narly. No chance of any running in that section. Once that bit was complete I could stretch out a bit. I’d left a note to say I’d begone between 1 and 1.5 hours so decided to turn around when I hit 40 minutes. I had a slightly different finish so when I got back to the village I followed the road down past the Lambeage hall (where the wedding was) and then followed it along then front to what was known as Brenda’s (the former village shop run by you guessed it Brenda). In the early 2000’s we spent each summer a week or so at Polcoverack farm staying in garden cottage. My only real running during those holidays was to jog down the farm track all the way down to Brenda’s on the sea front and then race back up to see if I could get under 4 minutes. Th start line was a telegraph pole adjacent to the shop and the finish a telegraph pole on the right hand side of the lane just before it forked to the farm parking our to follow the track round. Bear in mind this time I had already been running for around 75 minutes when is started the uphill run. I was therefore pretty pleased to be just under 5 minutes at 4:55 – so about a minute slower than 20+ years ago and with having done 75 minutes before I started. 
  • 12th – Saturday – 3 – 19 – Trelissick parkrun – My left calf has been tight every morning when I’ve woken up this week. I’m not sure why. Some foam rolling and massage seems to loosen it up. I did some indoor cycling on Wednesday – Beth was here so I didn’t go to club night. toady I amble round the park run interviewing Andy Brown about his epic adventure in the BOYD at last week’s RAT festival. An awesome effort from him. 
  • 6th – Sunday – 13 – 16 – Indian Queens Half Marathon – I pick up a late transfer place from my running buddy Richard Moore who doesn’t think he’s ready for a half. I’ve done this run before in 2019. I do find I am hopeless at remembering where runs go and this is no exception – I can’t remember much about the course as I write these notes a few days after the run! Even though I think I’m finding it hard and running quite slowly I’still 3.5 minutes quicker than 2019 as I come home in 2:06:27. It’s my longest non-stop run for quite a while. 
  • 5th – Saturday – 3 – 3 – Trelissick parkrun – Today I’m supposed to be running the Black Rat but I decided on Thursday to not go. I had a couple of niggles from cricket last weekend when I played up in Southport and what tipped me over the edge was when I got an email on Wednesday saying that the car parking field was going to be tricky to get in and out of and the camping field was waterlogged and the forecast for Friday and overnight Friday wasn’t great. I’ve hardly done any running since the Hope 24 and I just couldn’t bring myself to think that I had to pull my big tent from a treacherous car parking field to a waterlogged and muddy camping field. I just didn’t have the enthusiasm for it so made a decision after consulting my son and his girlfriend who were staying with me that I wasn’t going to run. So instead I did the park run and was happy with my time of 27:30.

July 2023 - 7 runs 62 miles - 180 days to the Arc 50 at the end of the month

Truro Running Club 25th Anniversary photo
Truro Running Club 25th Anniversary photo
The hand over - good high right knee!
The hand over - good high right knee!
And then the rapid acceleration away!
And then the rapid acceleration away!
  • 28th – Friday – 3.5 – 62 – O60s Bob Willis walk – part of a planned event. 1 lap walk for everyone except I run 5 so around 6.2km.
  • 22nd – Saturday – 3 – 58.5 – Trelissick parkrun – a decent run in 28:36 
  • 19th – Wednesday – 1.5 – 55.5 – TRC 25th anniversary event –  a great fun event involving a lap of just over 1km. Teams of 6, 5 of whom run a solo lap, then 4 run laps together dropping one person per lap, then the 2 others run together before a final solo run. Great fun but hard running a fast 1km lap – can’t remember running a flat out (or as near to flat out) 1km. No idea how long it took – best not to know!
  • 17th – Monday – 4 – 54- Hotel – for cricket tomorrow at Abergavenny. 5 laps round the hotel grounds. No watch but hotel clock suggested 40 minutes so thinking 4 miles in total. 
  • 15th – Saturday – 4 – 50 – Trelissick parkrun –  I’m marshalling at the top gate in the filed so I jog down there and then do some hill reps. It’s a 140m hill section and I manage 10 before the runners come along. 
Food ready for Hope 24 - enough for a week!
Food ready for Hope 24 - enough for a week!
Feeling good after a solar shower and picking up the big medal
Feeling good after a solar shower and picking up the big medal
The Truro Running Club Hope 24 Team
The Truro Running Club Hope 24 Team
Hope 24 Grandstand waiting to be filled up!
Hope 24 Grandstand waiting to be filled up!

 

  • 7th – Saturday – 40 – 46 – Hope 24 –  my first 24 hour festival event. I arrive Friday pm and set up the big tent – the first time it is action for several years evidenced when I discover an empty crisp type snack packet the sell by date of which is listed as Sept 2016. It all works fine. I have a plan: The 24 hour race (there are also 36 and 12 hour versions) starts at 12 noon on Saturday. I’m going to run the 5 mile woodland circuit in around 65-70 minutes then return to the tent (2 minute walk away) have some ‘proper’ food some green tea and then start the next lap at 1:30 – so 90 minutes per lap including stopping between laps. I do this for four laps all of which are 62-63 minutes. There is a big grass hill soon after the start and a couple of other places to walk but not for long. I’m keen to not walk at any other point. There is a drink / water melon / pineapple/ small snack station at 2 miles. I stop here on every lap. So by about 5:40pm I’ve completed 4 laps and 20 miles. I changed shoes after 2 laps. It was very humid. My shirt was sweat wet after one lap even though  I was running very steadily. Time for a break until it gets dark. I use the solar shower (have to kneel down despite it being on a tall pole I banged into the ground with a lump hammer whilst balancing on my camping chair with my tent neighbour holding the pole!) I now discover that sleeping on a blow up bed is not really for me! I listen to the Test match and try and doze which I sort of do but not that well. Around 8pm I decide to get up and go and find some food from the vendors. I did take a huge amount of food and I had cooked porridge for breakfast. I had been eating homemade pizza, baby new potatoes covered in salt, a bit of hot cross bun, malt loaf, salt and vinegar crisps, and a salt tablet per lap. I had some nachos from the vendor – maybe not the best choice with more running to do. Around 9:15 I set off again. I stick on a thin base layer and have my head torch which I start using in the woods area. Another break and then a final lap of the day staring around 10.40 pm. I finish the lap around 11.45 pm. An then its time to try and get some proper sleep. 6 laps and 30 miles completed. There are relay teams taking part carrying batons. They race through! I don’t sleep particularly well but am up just before 5am and my tent buddy Rob and I set off to start another lap. He’s already done 10. We get going around 5:15 am and with a quickish finish I knock out another sub 70 min lap – around 68 minutes. Another planned break and I’m away again at 7.10am for my final planned lap. Around 8.15am I’ve finished 8 laps and 40 miles. There is still 3 hrs and 45 mins to 12 noon and you can start a lap anytime before 12 noon which will count. I’ve achieved my plan. I’m feeling fresh but I have to get the tent packed away – the rain is due to arrive at lunchtime and I have to remember I have to drive home and I want to enjoy the atmosphere. So I avoid temptation to get to 50 miles even though I have plenty of time and I think I’m feeling good enough. It was a great event. Maybe I’ll have a crack at the 36 hour version next year? Strava lap times : 63:31, 62:21, 62:08, 61:34, 66:19, 66:49, 67:37 and 62:55. 
  • 1st – Sunday – 6 – 6 – 10k Time Trial –  Start from black telegraph pole on top road and finish halfway round Reddanick Crescent. Watch GPS is out of sync so I’m trying to remember where the km marks are. Finished in 57:11. First time I’ve done this route / trial since mid Jan when I did 55:32.  New Garmin arrives tomorrow. I switched from my original ‘mars bar’ Garmin 4 years ago to the 245. It’s been great but I fell last year and it created a hairline fracture and a small hole. The battery is also wearing out and is unlikely to get round the Arc. I’ve gone for the 255 – nothing fancy but with a much longer battery life. 

June 2023 - 11 runs 79 miles - 211 days to the Arc 50 at the end of the month

St Ives to Hayle
St Ives to Hayle Route Landmarks
Trevor Lee 100th Parkrun at Trelissick
Finishing the Trelissick Parkrun in a course record dressed as a cricketer - 31:53
  • 30th – Saturday – 3 – 79 -Trelissick Parkrun – decent run in 27:56
  • 26th – Monday – 8 – 76 – TRC Social Group from Boscawen park – good hill work but feeling the legs from Friday 
  • 24th – Saturday – 3 – 68 – Trelissick Parkrun – I’m pacing 30 minutes and my official time is 30:00! Not bad! 
  • 23rd – Friday – 16 – 65 – Arc Recce St Ives to Godrevy – I catch the 7:56 train to St Ives via a change at St Erth. I walk to the Porthmeor bowling green and  then use the route GPX on my phone to find my way to the Guildhall which is the checkpoint and food station. It is likely to be close to getting dark when I arrive here. I follow the GPX to Hayle as I’ve not done this section before. It’s not too tricky navigation wise and it comes out on the main road junction where you turn left towards Hayle passing Birdies Bistro and a pub. The pavement changes sides so you have to cross over and then cross back. You ten follow the pavement past ASDA to North Quay road – turn left and follow the road to the point where you go left and make your way to the Dunes. I made a couple of errors in the Dunes but then ran onto Godrevy. The section took about 2hrs 40 minutes. I then head back stopping off at the Sandy Lanes cafe for refreshments. It is here that I discover that my phone has, not for the first time, when out running gone into security lockdown. This could be a problem on the return train journey as my tickets are on the phone. I run back up North Quay then cross the road onto a wide path which goes up to the station. Trains are every 30 minutes and one arrives at the moment I reach the station. That’s the good news! The bad news is that when I get to Truro my phone still has 55 minutes of lock down to go. The staff won’t let me through! I have to buy an £8 ticket which can’t be railcard discounted because that is also on my phone. I could just imagine my mother telling me how useless phone stuff is and I should have a ‘proper’ ticket. I need to re-run this recce. Route Notes:  Go past the Tate Gallery – the road swings up to the right up some cobbles then go left onto Fore St. which heads down to the front. Do a u-turn when you reach the harbour and run along the front to the far end where the Lifeboat Station is – run past it and then 100 yrds or so on there is a few old stone steps up to the right – brings you out in front of the Mermaid Ice Cream shop – left and then immediately right and you’re on the street of the Guildhall. 3/4 mile from bowling green to Guildhall. Run back down the same street taking the right fork and then turning right past the toilets. You’ve got the  sea on your left and the station up above you on the right. Watch out for a house on your left called ‘Sundial Court’ this is 1 mile from the Guildhall. 1/2 a mile on near the top of a hill you follow some steps down through a few houses. 2 miles is Cabin Buoy house sign. 3 miles and you’re at an old footbridge which crosses onto the golf course. Go past this and follow the track to the sign warning walkers – go past this and the Church will be on you left – keep going into the Church cart park area – go left at a triangle and into Green Lane going past Lelant Station. 4 miles is a tall electricity pylon and then past Lelant Saltings station. Look out for a small left turn for s short path into a car park type are. Turn right and go between some new stone houses to the main road. Turn left towards Hayle. 5 miles is the rod turning to St Erth, turn into North Quay is 6 miles. 4.5 miles to Godrevy. 
  • 17th – Saturday – 5 – 49 – Sticker 5 – I give Richard Moore a lift – he’s 81 and this is his first competitive race for some time. He’s joint last but pleased to get round and he’s 2nd in his age group. I’m 43:35 which is 18 seconds quicker than when I did this previously in 2019. 
  • 17th – Saturday – 3 – 44 – Trelissick ParkRun – warm up for the Sticker 5 in the evening – 27:40
  • 14th – Wednesday – 8.5 – 41 – TRC Club Night – I lead the slowest group on the St Clements loop. Perfect pace for me. 
  • 12th – Monday – 7 – 32.5 – TRC Monday club –  I felt very ‘leggy’ and was quickly dropped off the back – I ran well up the first long hill but then faded again! Perhaps the legs need a rest but one Tuesday Its a hot day of cricket. 
  • 10th – Saturday – 3 – 25.5 – Trelissick Parkrun –  in between I played cricket for the O60s on Tuesday and the for the first time in 4 year for the O50s 1st XI on Wednesday. So fitting that I should run my 100th parkrun at Trelissick in full cricket gar (see photo) – my third run in this gear – first one my 100th overall parkrun in July 2021 when I did 34:44 having though I would be right at the back. At the end of March I did it again as it was ‘dress for spring’ day – that run was 32:24 – this run I wasn’t sure I was running that quick but I recorded 31:53. Very happy with that. Around 4 minutes slower than I might expect to do with no cricket gear! Next day I felt really tired but travelled to Mount Edgcumbe to play cricket. 
  • 5th – Monday – 8 – 22.5 – TRC Monday Club –  my turn to lead from Boscawen park. I pick an almost 5 mile route that takes in a few climbs. I think the group enjoyed it! 
  • 4th – Sunday – 11.5 – 14.5 – Arc 50 Finish Recce – I’m down at Bassett’s Cove car park for 8am. It’s 1.4 miles from there to a gate that takes you into Portreath.  I follow the road down to the car park and then the road past the car park – top village toilets on the right – the road swings left and in front of the pub turn left and follow the road up the hill almost to the top where it re-joins the coastal path. There is a down and up with 50 steps on the up – 3 miles at top from car park start point. A mile on and another bigger down and up. 103 steps on the up. Is this Sally’s Bottom? 4.3 miles at top. Stay on track and it bears left towards the sea as you approach Porthtowan. Down on a tarmac road into the village. I got to a T junction at 5.6 miles.  I wasn’t sure where to go next so after a bit of tooing and frooing I returned  to the car park where I started. I need to find out how to get from the T junction to the finish. 
  • 3rd – Saturday – 3 – 3 – Trelissick Parkrun –  my first hard run here this year – I ‘jeffed’ it in March in 27:44. Today I run it all and do 26:55 – the first time I’ve been under 27 minutes here since Feb 2022. Six of the picture

May 2023 - 9 runs 67 miles - 241 days to the Arc 50 at the end of the month

May Summary:

61 runs and 401 miles in 2023 at the end of May

A real mix of a month. Decided to ease back for the first couple of weeks after all the races between Feb 26th and end of April. I then pick up a back injury – not sure how – possibly compost bag lifting – my knee aches – something that started after the Brighton Half  and I keep hurting my elbow throwing in from the cricket boundary. 

The athletics days was great. I went back the following Tuesday (cricket rained off) and on my last javelin felt my groin pull. I was planning a track session to finish the evening but after a few warm up laps I pulled out. Lots of running at the end of the month – 41 miles in 5 runs in 7 days.

Trevor Lee and Andy Williams Idless Run
Three blokes out for a Sunday morning run
  • 31st – Wednesday – 8.5 – 67 – Club Night – St Clements route in reverse. 
  • 29th – Bank Holiday Monday – 9 – 58.5 – Training Run – In 3 sections – down to cricket club to watch a bit of county cricket, then 5 mile recce for a Monday night run, back to cricket, then back home. 
  • 28th – Sunday – 9 – 49.5 – Training Run – Out early with Andy Williams – Truro to Idless Woods, once round the main wood (3 miles) and back to Truro
  • 27th – Saturday – 3 – 40.5 Parkrun pacer 
  • 25th – Thursday – 11.5 – 37.5 – Training Run – Same route as previous week. 
  • 20th – Saturday – Manning the Minack Aid Station for the Classic Quarter. Two years since my run! 
  • 19th – Friday – 11.5 – 26 – Training Run – I’m in Plymouth first thing. On the train on the way back I decide I need to get out on a longish run so as soon as I get back – 12.30pm – I’m out. Newham trail to Malpas turning circle and back. 
  • 17th – Wednesday – 8.5 – 14.5 – Club Night – St Clements steady run 
  • 13th – Saturday – 3 – 6 –  Heartlands parkrun and Cornwall Athletics County Championships – It’s finally a beautiful day and I decide that I should try running for the first time in really a couple of weeks having had some treatment on my back, my elbow and my knee the day before from Harry Wills.  I park up at Carn Brea and then walk over to the nearby parkrun. I take the warmup quite seriously but with every intention of just jogging around as long as I’m under 30 minutes. Somehow things get a little bit quicker and I end up running 26:07 which is a course PB beating the other two occasions I’ve run here. This sets me up for my first event at 11:30 AM which is the triple jump. I’m the only one in the vets age group in the competition. After getting a score on the board on my first jump I gradually get better and my fifth of six jumps is 6:33m which will be my best. I’m pretty pleased with that. I then have a break whilst some of my TRC teammates do track events and then I’m into my main event at 3 PM the javelin. I was also due to run the 3000 meter steeplechase but when I arrived first thing I realised that the obstacles had been lifted up slightly since I struggled to get over one on Tuesday night. With my back problem I’m struggling to lift my knee on my right side very high so there’s no chance I could get over the higher obstacles say the organisers allow me to swap for the long jump which is after the javelin. As it turns out there is only one other runner in the steeplechase who goes round on his own whilst we are doing the javelin which is very near the water jump. He looks a lot younger than me but is still struggling to get over it so I’m pretty pleased I’m not doing it! I’m the last to throw in the javelin as everyone else is at least half my age, and some less than a third of my age. We get six throws each. My first throw is designed to get a score on the board but it flops and lands tail first so doesn’t count. My second throw is around 15:50m so at least I’m on the board and then throw three also doesn’t count and throw four only gets me to 17:60. Our captain on the day Oli –  has set me a goal of beating his PB of 24:96. Throw 5 is much better but only 22m something. For my last throw I take a long run up and bang I hit 25:41! Fantastic! Straight then into the long jump where there are others in my group and I’m knackered but manage 2:72 with my last jump. Not enough for the podium but I’m delighted to be veterans County champion for the javelin and triple jump. 
  • 9th – Tuesday –  lots of rain on the Monday and Tuesday morning meant no cricket for me so instead I went with Oli to the Carn Brea track session. I had an hour’s javelin coaching and then some tuition on the triple jump in readiness for my appearance at the Cornwall County athletic Championships on Saturday. Over the weekend though I’ve managed to hurt my back so I give club night a miss.
  • 6th – Saturday – 3 – 3 – Trelissick Parkrun marshal –  after running six half marathon plus events in the last two months I decided to take some time off but then having jogged to my marshal position at the top of the notorious Trelissick hill I decided to do some Hill reps on the hill until the runners arrived so I managed to do seven all within 10 seconds of each other.

April 2023 - 10 runs 77 miles - 272 days to the Arc 50 at the end of the month

April Summary:

52 runs and 334 miles in 2023 at the end of April

A great month – and I’m now a year older!

Exe to Axe on my birthday was hard but hugely satisfying. Glad I didn’t know in advance how tough the second half was going to be. 

The track session was good – I need to do more of those.

KVK was great – although not as tough as I had been led to believe. Maybe that was because I done the Exe to Axe 13 days earlier or maybe because I’m feeling stronger over these longer distances. Probably both. 

Run like Hell was a great way to finish the month, catching up with plenty of running friends and podcast listeners and getting out on part of the course for the Arc 50 I hadn’t run before. 

I now need to do the section from Portreath to the finish.

I reckon that is about 7 miles so maybe I’ll do Hells Mouth to the finish and get a bus back. 

My knee has been aching since the Brighton Half 2 months ago. I wonder if the ‘Jeffing’ action caused it – running/walking effectively at 4 different speeds in a 5 minute window and then repeating that 23 times. 

Trevor Lee Track running April 2023
If only I could run like this all the time and not just for a the 400m finish!
  • 29th – Saturday – 8 – 77 – Run like Hell – first event for the new Bys Vyken owners. Small field (79) for this out and back along part of the Arc 50 route I’ve not run before. With the odd exception it was relatively flat. I stopped just past half way to take on a Cola gel – first time I’ve had one of these – and have a few minutes rest and then set off chasing managing to overtake 11 on the way back. According to the results I was 2 places and less than a minute of winning my age group (don’t think there were age group prizes). My right knee is still not 100% – I should probably go and get it looked at. No more races now until June. 
  • 19th – Wednesday – 3 – 68.5  – TRC Track Night – a first of me since I joined TRC a club night at the Barn Brea track which includes a Hoka demo evening. Although I’ve run a lot recently I’m keen to take part in the 5k coached session. I leave Truro at 5:05 for a 6pm start. The traffic is horrendously slow! I arrive at the track at 6:25! I do 4 steady 400m warm ups then I push on for 5 laps getting gradually quicker with lap 4 at 101 seconds the fastest. New target – under 100 seconds for 400m! 
  • 18th – Tuesday – 6 – 65.5  – 5k Course recce – In theory I should be resting after the KVK but its a sunny evening so I have a slow jog to Boscawen Park and then a steady run around the 5k course for next week’s TRC 5k handicap race. Lots of stopping and starting to make notes etc…
  • 17th – Monday – 6 – 59.5  – Club Night Social – big test for the legs and I can’t believe how good they feel – I’m racing along at the front thinking I would be struggling to keep up at the back. My right knee still aches quite a bit. 
  • 15th – Saturday – 16 – 53.5  – KVK – starting and finishing at Perranporth airfield. 2 laps of a course that took you to the top of St Agnes Beacon 4 times. Great weather – actually got a bit sunburnt – back of neck, top of ears, back of knees – didn’t think to use an suncream. First lap 1:42 – second lap 1:59 so 3:41 in total – second lap though did run back down one of the road hills to try and find my microphone muffler which I assume had come off when walking up that hill I took off my hero vest in order to change my cap. Managed to get on some wedding photos at some point – need to find out where that was and then on the same second lap followed the wedding party up a short climb to an hog roost they were having. Someone offered me a glass of Pimms! That’s now 5 tough half marathon + races in the last 8 weekends.  
Trevor Lee at the KVK 2023
On one of the rocky downhills at the KVK
Out on 'Run like Hell'

 

  • 12th – Wednesday – 5.5 – 37.5  – Club night – leading a group on the St Clements loop – more mud than at anytime during the winter. 
  • 8th – Saturday – Cornwall Running Show – sold and signed 8 books ! 
  • 5th – Wednesday – 6.5 – 32  – Club night – trying out my legs with a gentle run to the club then out with the Transition group before peeling off and heading home. That was ok. 
Final few yards along the prom
The finish line of the Exe to Axe
  • 2nd – Sunday  – 22 – 25 – Exe to Axe – its my birthday! And want a tough run to celebrate it! We are bused out from Seaton to Exemouth and then we run back. Leg 1 is to Budleigh Salterton and includes an inland diversion but is generally relatively easy. Leg 2 takes us to Sidmouth.  11 miles in and the first major climbs as we approach the town where my crew meet me. And then  bang! The course changes character completely! Suddenly it feels like we are constantly climbing – usually steps – one of my miles takes 24 miles. We reach Branscombe Mouth at about 18 miles. The climb out of Branscombe is tonight but then the last 3 miles aren’t too bad. We finish all the way along the prom following yesterday’s parkrun route. What a tough event! I reckon it was harder than Cousin Jack and I didn’t expect to say that. 119 finishers, I’m 96th in an official time of 5:18:16 – 7th and last in my age category. The field is spread – I’m 2 mins 32 seconds behind 95th and 6 mins 22 secs ahead of 97th. 39  runners added 4 miles on at the beginning to complete the marathon version including Mandy and Vicki who were the only runners I saw or spoke to in the last 8 miles or so. I hadn’t realised there was a marathon version until I asked them why their numbers were a different colour to mine. There was also a start from Sidmouth with 12 runners and a 2 person relay with 13 teams. Seems a bit of a shame this run doesn’t get more entrants – especially given that the ‘Grizzly’ which is also in Seaton attracts a sell out field of 2500. 
  • 1st – Saturday  – 3 – 3 – Seaton parkrun – a warm up for Sunday – a couple of ties up and down the prom having started and finished on the pebble beach. Happy with 26:17 and almost a minute ahead of Jim. 

March 2023 - 11 runs 69 miles - 302 days to the Arc 50 at the end of the month

March Summary:

I said when I finished the Cousin Jack in 2020 I wouldn’t do it again. I didn’t enjoy all the falling over on the slippery route. Then of course covid struck. I did return in 2022 as a marshal. And in 2023 I was back running it. Mainly because it’s a key part of the Arc 50 route so a good opportunity to practice.

And of course get a sense of perspective. I’ll have done 12 miles when the CJ route hits the coastal path and when I’ve finished the CJ route I’ll have a mere 21 miles to go. 

Feels very daunting when I think of it in those terms. 

Plenty of running to be done in the next few months to build stamina, lose a couple of pounds and get ready for the Arc 50!

March included ‘Jeffing’ the Falmouth Half Marathon and recording a time which was almost 1.5 minutes quicker than my event PB from 2019.

The organisers of the Trelissick parkrun on the last Saturday in March suggested it should be ‘fancy dress’ to celebrate the arrival of spring. So an excuse to wear all the cricket gear!

And as I kept telling everyone my 32:20 broke the course record for someone wearing cricket gear. A course record that happened to be held by me! 

Trevor Lee running Trelissick parkrun as a cricketer
Finishing the Trelissick Parkrun in a course record
Trevor Lee at Cousin Jack 2023
Coming up the final steps at the end of the Cousin Jack.
With some club mates at the Cousin Jack pre-run briefing in the Miners Chapel at St Just
Trevor Lee at Cousin Jack 2023
Feeling good out on the course - carried the poles last few miles - makes a difference
Big finish at Penryn parkrun
Going all in on the final uphill bend of the Penryn parkrun on March 18th
  • 28th – Tuesday  – 6 – 69 – Walk/Run group lead –  My turn to lead the group – and we’ve moved to our summer meeting point at Boscawen park which means I get 3 miles extra by running there and back. It’s the only running I’m planning this week as I want my legs to be ready for Exe to Axe on Sunday with a Seaton parkrun as the warm upon the Saturday. 
  • 25th – Saturday  – 3 – 63 Trelissick parkrun –  The message said fancy dress to spring into spring. So a good excuse to get all the cricket gear out. I did this once before in July 2021 when it was my 100th parkrun. My 98th had been the last one before covid so a big gap between 98 and 100 at the time. I ran 34:44 that day so delighted today to do 32:20. I didn’t wear a ‘box’ as I took it with me but neglected to wear something it could fit into. 
  • 22nd – Wednesday  – 8.5 – 60 Club Night –  Dropped in at the back of the 5.5 mile city circuit plus run to club and back
  • 20th – Monday  – 6.5 – 51.5 Club Night Social –  It’s my turn to lead the group on the last Monday night run before the clocks change. To celebrate it rains! I take them on a new route – essentially to ensure the quicker runners don’t disappear as they don’t know the course. A cunning plan! 
  • 18th – Saturday  – 3 – 45 Penryn Parkrun –  It looks fairly innocuous as it’s 3 laps of a course which is largely on a long straight which goes round a marker post and comes back. I didn’t used to be a fan of lap courses but I am now as you see the leaders a few times and you can judge where you are against those you are competing with. The course has a sharp short downhill bit which you run three times and then three times back up the incline! 27:30 is ok – 11 seconds quicker than Feb 18th when I think I was wearing the fast road shoes.
  • 15th – Wednesday  – 4 – 42 Club Transition Group Lead – I give them a different course. Legs are feeling ok. It’s new members and pizza night so I take the car. 
  • 12th – Sunday  – 13 – 38 Falmouth Half Marathon – A first. I travel to a half marathon by train. The Falmouth half is organised by the local running club in conjunction with Cornwall Hospice Care. The race HQ is at Princess Pavilions which is a 5 minute walk from the station. The first train is 8:50am and takes 20 minutes. Race starts at 10am with registration closing at 9:30am. It works really well. And it’s time to ‘Jeff’ again! Mainly because I’ve done this race twice before with the 2019 course virtually the same as today. What might be tricky is that this is a hilly route so there’s a good chance I’ll be walking down some of the hills. That happens! But I’m round in 2:05:10 – that’s better than my 2019 time of 2:06:30. Two ‘Jeffed’ half marathons and two great times for me. I need to find a road marathon on a flattish course and try ‘Jeffing’ then. Park that looking at my Arc 50 plan until 2024.

    I cross the line around 12:05 so after a stretch and chat with other runners I grab my race bag and head for the station to catch the 12:24. I’ve got enough time to change out of my sweaty top and enjoy the flask of tea and bagel I took with me. I get back to my house just before 1pm so after a shower I’m off to O50s cricket practice. 

  • 11th – Saturday  – 3 – 25Trelissick Parkrun – I always find that a parkrun prior to a major Sunday run gets the legs moving and not in an amble round way but in a let’s push on a bit and get the legs ready to run hard the following day. That certainly worked in Brighton where my son and I pushed on in the second half of the parkrun. I decide to ‘Jeff’ the park run just to see what happens. It works well and I’m round in 27:44 – happy with that on this course
  • 8th – Wednesday  – 4 – 22Club Transition Group Lead – I’m going a bit ‘Jeffing’ crazy introducing it to the running club transition group. This is a 4 mile run aimed at runners moving up from run/walk, coming back from injury, not yet ready to be in another group. For me it’s a chance to run slowly after the last two weekends. I’ve decided I can do Falmouth half and pick up a place from a club runner no longer able to take part.  
  • 4th – Saturday  – 18 – 18 – Cousin Jack – no races until Feb 28th and now two in six days and this is a tough one! It’s a 5 AM alarm call so that I can be ready to leave by 6 AM the drive to St Ives and catch the coach which leaves at 7:30 AM down to race HQ at St Just. I did this event in 2020 and I didn’t really enjoy – the weather was fine on the day but it was very wet underfoot and I think I slipped over about seven times. But as with most of my local races these days I just love being part of it as I know more and more people and it’s always a great thrill when someone mentions they’ve listened to the podcast. And of course this route forms the toughest part of the arc 50 – by the time we join the coast path we have run a mile but in the ARC 50 that will be about 12 by then stop I record on the way round although I messed up the SD card and it ran out of capacity after 13 miles. I came home in 4:41 which was better than my 5:08 in 2020 and the recording enables me to note lots of key parts of this brutal bit of the course. The prospect of doing 12 miles before this part and then having another 21 to go is something I need to get my head around! But I’m very glad I did the run. One thing that I haven’t cracked is that for whatever reason when I’ve had a really tough run and my legs are very tired I struggled to sleep. So I had a fairly restless night and I don’t know why!
  • 1st – Wednesday  – It’s ARC 50 entry evening! Entries open at 6pm – the website crashes! Eventually I’m in! No going back now! No running this week as I recover from Brighton Half before Cousin Jack. I feel like I’ve got a bit of a cold and the inside of my right knee aches. Not had this before. I am wondering whether to go ahead but i sort my kit Thursday night and decide it’s game o. 

March 2024 - 10 runs 73 miles - 268 days to the Arc 50!

  • 29th – Friday – 10 mile Jeffing – 10 – 73 – It’s  nine days to the Brighton Marathon feel as though I need to do a good decent stretch and practice the run walk method so I set my watch for the formalities of running the one minute walking and I go up to the top road and I thought the new cycle/running path was complete all the way out to the old roundabout on the A30 but 3.4 miles along the road I realised that wasn’t the case so I came back and then double back on myself again to get up to 10 miles. I was happy with the pace of around 9:40 – this will be with the exception of the park run my last run before the Brighton Marathon and as usual I am thinking I done enough training – especially as I missed a few days in a back-to-back weekend at the start of March.
  • 25th – Monday – TRC Monday night club – 6.5 – 63 – It’s my turn to lead the group and although we are nearly the end of March it’s a pretty horrible lie so it’s full on wet weather gear all round for about 10 of us
  • 23rd – Saturday – Parkrun at Trelissick – 3 – 56.5 –  Beth creates a family park run record because she ran where Bluebell who is the dog of Tom and Jenna who Beth is looking after for the day – she does well break in 35 minutes and I’m just under 29 minutes – we then go for a long walk with the dog around Idless Woods
  • 22nd – Friday – Newham with Beth – 5.5 – 53.5 –  Beth arrived on Thursday evening so we went for a heart rate zone run along the Newham Trail and back
  • 20th – Wednesday – Club Night – 7.5 – 48 –  I run to the club and then take part in one of the loops around town but don’t run back to the club
  • 17th – Sunday – Falmouth Half  – 13 – 40.5 – This is part of my back-to-back training for the Brighton Marathon and I’m very sluggish through the first 3 miles and then reach halfway in 69 minutes but the sun comes out and I go back to a goal that I used to set myself in the days when I ran these events without being a club member and that is to assume it halfway I’m in 20th position and I need to get on the podium. This worked for me really well as I ran better in the second half and I ended up overtaking 60 people in that second half to finish in a time of 2:13:45, so given the 10 miles I done the previous day I was pretty pleased with that, especially given that I have lost a back-to-back weekend at the beginning of the month after having the cough that I couldn’t shake off.
  • 16th – Saturday – Parkrun at Trelissick – 10 – 27.5 – It’s my 100 volunteer role at Trelissick Park run and my 101st overall which I took a bit of time to remember where the other one had been turns out and I do remember it now that in the early days when I was going to Lanhydrock I marshalled one point. So I do set up first and then do the park run in 29:06 and then I go through the finish funnel, jump to the car, slip on the small hydration vest and head off on a circuit around the parson trials that by the time I get back to the car means I’ve done 10 miles altogether.
  • 13th – Wednesday – 8.5 – 17.5 – I join the performance group and we go down to Boscawen Park and do by 1 km laps with a two minute walk between laps five times at half marathon pace. It starts just beyond the end of the car park finishes between a lamppost and another sign just before the mini roundabout and then you walk across the car park back to the start and do another lap. I’m pleased with my consistency as I do they fit on the path around the park between 2:44 and 2:47 every lap, getting to the 20 mph sign just under five minutes and completing  each lap just under six minutes. 
  • 11th – Monday – 6 – 9 – I lead the TRC Monday night social / recovery run –  on a bit of  zig zag around the city. 
  • 9th – Saturday – 3 – 3 – Trelissick Parkrun – the weather has been so bad that we are still using the winter course – I’m happy with 28:32

February 2024 - 15 runs 128 miles - 330 days to the Arc 50!

February was a new personal best for miles completed in a single calendar month. After doing the back-to-back runs which I was really pleased with on the Tuesday I developed a dry cough – with this been a leap year February extended to day 29 which was Thursday so an opportunity to get one or two short runs in and get to 130 miles+. On Wednesday 28th I was booked in at the Cornwall Run Lab for a VO2 max test. The cough was getting worse and it was decided that I would start the test but if during the treadmill part I started coughing, bearing in mind I would be wearing a mask over my nose and mouth, then we would have abort the test and I would do it another time. I did wonder whether that would be the sensible option anyway because with the cough I risked not getting a proper result for where I was at, but the other side of that coin was that I had done a lot of mileage in January and February so in theory my level of fitness should be for me pretty good.

The first part of the test involves sitting on a chair wearing the mask kit for 10 minutes with no talking or indeed doing anything else. It’s a long 10 minutes!

Part two was on the treadmill which was set at 0% and the initial speed was set at 3.7 kph which I did for three minutes as a warm up. 

The speed then increased by 0.6 kph every minute until I could essentially no longer carry on with the idea being that I would simply jump onto the sideboards of the treadmill so it could be stopped. I managed to do quite a lot of extra minutes – I think something like 15 or 16 to get up to around 19 minutes in total and by that time the speed was close to 13 kph. I probably could have done one more minute but I was concerned about the fact that I’d avoided coughing but my breathing was getting more laboured in the mask so I decided enough was enough.

The cough got definitely worse on Thursday and Friday to the extent that I pulled out of Cousin Jack on the Saturday as well as Andy Brown’s 60th birthday curry that night.

The following week I was away with work which included two nights in the Village hotel in Bournemouth which had a fantastic 25 m indoor pool and a massive gym. I was there on Tuesday and Wednesday nights and on the first night I went swimming for the first time in ages and did 40 lengths so 1 km and then on the second night I use the stepping cross trainer and the staircase machine followed by a 20 length swim.

I got back on the Friday morning and Saturday was then my first run for almost 2 weeks.

  • 25th – Sunday – 10 – 128 – Looe 10 –  this is race three of the Cornish Grand Prix series and the first time I’ve done all three of those first three. My legs feel okay after yesterday and I remember to take my small hydration vest utilising the new Ginger isotonic drink which I planned to test the previous day. It is horrendously wet! It is raining all the way to Looe and it is quite a challenge to get out of the car and go to registration without getting soaked and then again to the toilets about 20 minutes before the race starts. So like everyone else I’m taking shelter in my car until the last minute, and fortunately the race starts from the massive car park which everyone is using. Given the run yesterday I’m aiming to be under 12 minute miles which would get me in in under two hours although I have done this before in 1:42 and 1:43. At the halfway point I’m just over 55 minutes so I readjust my target to nearer 1:50 knowing that the last mile will be quite fast given it was very uphill at the start. Stick in two quick miles – 9:27 and 9:00 for 6 and 7 then there is a mighty hill in mike 8 (13:17) but I speed up in mile 9 (10:19) and latest mile is mile 10 downhill and then back through the town to the finish in the car park (8:51) – I’m home in 1;45:44 and its still raining although not as heavy. I am grateful for my friends Bob and Jill Fleming who invited me to their penthouse flat on the harbour front for a hot shower and lunch. 
  • 24th – Saturday – 13 – 118 – Cardinham Woods Half Marathon – first leg of the weekend that the back to back runs – it’s very damp and there are lots of big uphills but I set my goal to run of sorts up all of them – schoolboy error was leaving my hydration vest in the kitchen and this was supposed to be a cupless event but unfortunately I took two with me to give to one of my cricket friends who only needed one. I was round in 2:22 which given the nature of the course I was happy with. This event was organised by an independent company Purple Gecko and as with all these kind of events the question of value comes in given that the entry fee was £35 and the only thing you received was a generic medal but didn’t actually specify the particular event. There was one water station which was a help yourself one which you passed twice. There was no chip timing and you had to pay effectively £6 to park at the venue. I’ve no idea if there were any prizes I certainly didn’t see any and there was no mention of prize-giving. I’m not sure if the marshals were paid. Would  I do this again? Probably not for £35 but I might pay £37 to be a local member of  Cardinham Woods and get free parking but that would mean needing to go seven times a year or more to cover the daily parking charge.
  • 19th – Monday – 5 – 105 – TRC Monday night group – a nice steady run which usefully came back close to the house so I said cheerio having run to the start. That’s it now until the back to back weekend runs.
  • 18th – Sunday – 18 – 100 – long run that I didn’t do on Friday. Legs feeling  tired from all the mileage in February but by the time I have some porridge breakfast and set a goal of getting out there just after 9 am and I knew the course I had plotted as well – so down the Newham trail into Truro down to Idless out to Shortlanesend back roads to Threemilestone – road the back of TMS down to New Mills back into Truro and then along Coosebean and back to get in 18 miles. Which took me just a tad over three hours 40 minutes so an average pace of 12:12 which was okay given the fact that there were several hills and I was deliberately trying to run a bit slower. it means I have completed 100 miles in February, something I did according to my records in 2021 but with two events planned next weekend I will go a little bit over the 100 all things being equal.
  • 17th – Saturday – 3 – 82 –  No long run on Friday – legs felt too tired after the Wed session. The Merrell Agility Peak 5’s have arrived so I wear them doing set up. 28:22 is an ok time although when I crossed the stream in 20:15 I thought I could beat 28 mins. 
  • 14th – Wednesday – 9.5 – 79 –  TRC Club Night Run – our regular coaches Stu and Andrew are unavailable so I offer to take the hill reps session – the same one I did in January – 9 of us which is great – 1.5 miles to start area – which I initially get wrong and then we’re off – 11 reps 18 minutes on the pyramid in minutes: 0.5, 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1, 0.5 –  a great effort and a surprising distance covered 
  • 12th – Monday – 6 – 69.5-  TRC Monday Night Run – nice and steady – that’s 4 days on the trot so rest on Tuesday
  • 11th – Sunday – 6.5 – 63.5-  Its cricket nets and whilst I want to be there I also don’t want to be there so I come up with a cunning plan which takes me on a recovery run out towards the golf club, back among Coosebean and after 5.3 miles and is up at the sports centre where the cricket nets are. I sneak up onto the balcony where there are couple of rows of seats to watch from and then there aren’t that many cricketers there so I’m kind of glad I didn’t make the effort to go and practice, I stated 10 minutes and then run back home.
  • 10th – Saturday – 3 – 57 – Trelissick parkrun 300th  anniversary event with fancy dress encouraged I’m up for it with the cricket gear which will be a good test given that I did the mileage yesterday and I was up early to do the setup today – 33:49 is good, especially given the fact that I thought I was running really quite slowly in the first 2K in particular, and the kit got a bit wet as very unusually it was raining quite heavily during the briefing.
  • 9th – Friday – 18.5 – 54 –  It’s the solo Friday morning run and it’s the longest one for quite a long time and taking the onto the roads around Calenick and Cowlands which have some mighty hills, back into town then out back to Malpas, up Tregolls out to Coosebean. 3 1/2 hours in total which is around about 11:20 mile pace
  • 7th – Wednesday – 4 – 35.5 – It’s club night but I’ve agreed to represent the club at a meeting at the rugby club where we meet today with local sports collaborations and initiatives so I only get the mileage from running an extended to and then back from the club. And the meeting leaves me a little bit perplexed as after it’s finished and still no idea what it was about!
  • 5th – Monday – 6.5 – 31.5 – Monday night gang – felt a bit steady – no front running tonight. 
  • 4th – Sunday – 6 – 25 – Newquay 10k – race 2 of the 2024 Cornwall GP series. With 46 miles in the last 6 days this is a good test. Its 700+ field and everyone race off – 16:34 for 2 miles is good and I keep that pace going finishing in 52:30 which is faster than 53:43 in 2022. According to my running diary my fastest 10k since one in Redruth in 2009 when I was 49:06. 
  • 3rd – Saturday – 3 – 19 – Parkrun day! Up early to set up with Andy Williams and record a podcast at the same time about his St Ives velar management. Still on the winter course at Trelissick and happy to get round in 29:15
  • 2nd – Friday – 16 – 16 – Having missed a long run last Friday it was important to get back into that routine immediately and so my course today involved going up Tregolls Road, Idless, Shortlanesend, Threemilestone, Newham Trail. I took with me some hot cross bun with crunchy peanut butter and I’m trying some new contact lenses so I wore them throughout the run. After about 4 miles, even though I’d had a couple of big efforts before I left, I really wanted a poo! to the extent that I started thinking about how I could do it somewhere in the countryside. I tried very hard not to think about it but that was quite tricky and it was slightly made worse when I had to keep eating! And then as I was coming towards the end of mile nine in a field alongside the road there were two portaloos and no one around. It was a daffodil field. I clambered over the gate, slipping on the drop-down side and nearly wrenching my shoulder only to discover not unexpectedly that they were locked. So my next plan was the park-and-ride. But when I got towards that I didn’t really want to lose momentum so kept on going into threemilestone and then enquired at the bus stop if there were public loos around. a man at the bus stop pointed me in the direction of the community centre, so I snuck in there whilst there was some what looked like dancing going on and boy how pleased was I to be out assured what felt like a few pounds! That was just before the completion of mile 10 and I smashed out 10 minute mile after that! I was pleased to do what was 16.2 miles and feel okay and run importantly for over three hours, the first time I had done any training run I imagine, but I will need to check, since the preparation for the Loch Ness Marathon in 2021. 

Welcome to 2024!

January 2024 - 17 runs 126 miles - 359 days to the Arc 50!

  • 31st – Wednesday – 9 – 126 – Club night – I lead an off road St Clements run – which by missing a turn slightly adds a bit, so with running there and back I get 9 mile sin to take me to a monthly PB of 126 miles! Spread over 17 runs and not bad considering I didn’t run  on any of the first 4 days of the month. Previous PB was Jan 2023 at 123 and before that April 2020 (lockdown) 122. 
  • 30th – Tuesday – 10 – 117 – Monday night I plan a 10 mile route with the idea when I get back from a client meeting in Newquay – around 12:45 – I’ll go straight out. That’s what I do helped by a lovely afternoon. I go up Tregolls, across to Idless to Shortlanesend, then some back roads before climbing the hill out of New Mills back to Kenwyn road. 
  • 29th – Monday – 7.5 – 107 – I’ve done the achilles stretches and decide to go out with the Monday group. A good run which take some past 100 miles for the month. 
  • 27th – Saturday – 3 – 99.5 – I didn’t do a Friday run to give the legs a rest and knowing I would be at the Penzance checkpoint station for the Arc 100 and then doing park run set up this morning. It takes longer than normal as it’s the reserve route (the field is wet) and I’m following a plan I gleaned from one of the set up team. I run round in 28:15 which is good but I can feel the left achilles a bit towards the end which isn’t great. 
  • 24th – Wednesday – 7.5 – 96.5 – For the second successive Wednesday I join 7 others in the performance group. The coach takes us onto an estate with a lop of around 300m which includes a bit of a hill. We do a lap at 5k pace which are uses to determine pairings. I’m the slowest so I’m paired with the fastest – Anna H – who at the weekend had won the Stormforce 10. I’m feeling under pressure! The session is called ‘back and forth’. One runner goes one way around the course, their partner the other way. When we meet we high 5 and then turn around and run back to the start area. We then repeat swopping starting directions. That is one set. We do 4 of those so 8 runs. The last 2 sets – 4 runs are extended so we run past our partner the first time we see them, then we high five and chase direction and then run past them back to the start. I try to run hard to ensure Anna doesn’t lap me! It’s a great session and I add the mileage by running back and forth to the club. 
  • 22nd – Monday – 6 – 89 – I go out with the TRC Monday night social / recovery run – I can definitely feel tiredness in the legs even though this morning it was every 5/6 weeks sports leg massage but I’ve got my eye on 100 miles in the month and these runs are a good way of building that mileage. 
  • 21st – Sunday – 10 – 83 – Its the first event of the new Cornwall GP season – StormForce 10 – on a day a storm is coming – Storm Isha – not though until after we have all finished.  I have 3 targets in mind – especially given the running over the last 2 days I’ve done. Target 1 is to run under 1:40 which is 10 min miles. Target 2 is to beat 1:32:18 which I did the last time I ran this in 2019 and finally the ‘stretch’ target is Jim’s 2022 effort of 1:27:58. I get a reasonable start and during the run I keep trying to stay with some club mates. Unlike most people I am wearing my small hydro vest which I have Maurtens 160 as my drink. a gel and one of those square bars Endurance Life give out. I’m convinced this helps because after 10k in 53:23 I do keep the pace going and in a sprint finish cross the line in 1:25:54 – I am very pleased with that! My course PB going back to 2005 is 1:21:04. 
Setting a FKT at The Lanhydrock parkrun dressed as a cricketer
All set up at the Running Show for podcast guests

 

  • 20th – Saturday – 3 – 73 –It’s Saturday and Lanhydrock are celebrating the 10th anniversary of their parkrun and it was there that I had my first ever parkrun  in January 2017, indeed, I ran my first 10 or so there. It is a bit if a tougher course than Trelissick, mainly because it has a very very long uphill in the last 2kms before the finish, which has a couple of particularly steep bits in it, which most people walk up.  They promoted the idea of fancy dress so, of course, I couldn’t resist wearing all the cricket gear, knowing the chances are I would set a fastest known time for someone running the Lanhydrock park run dressed in full cricket gear. The weather had changed overnight and was much milder but still dry. I made a schoolboy error though in that somehow I didn’t manage to not tie my right shoe in the way I would normally and about a third of the way in, I realised I was going to have to stop and tie it up so that meant losing quite a bit of time as I had to take the cricket gloves off and the running gloves I had on underneath the Cricket gloves. Anyway I ran it all and I really pushed hard at the end, because I realised I could still do sub 35 and I came in in 34:40 which, when I checked my records was four seconds quicker than the first time I ran in the cricket gear at Trelissick in 2021.
  • 19th – Friday – 14 – 70 – This is my third successive longest run Friday in a solo on the road run. I’ve been trying to break up the courses so it doesn’t feel too monotonous because I’m back now to the kind of training on my own I was doing in the run-up to the Classic Quarter, so the best part of three years since I did this kind of training. My course today was down the Newham Trail and then out to Malpas and back and then up Tregolls Road which is an uphill for 0.7 of a mile and then across to Idless and then taking the first left in Idless to eventually join the main road back into Truro and then some fiddling around to get to in this case, 14 miles. I took the Harrier hydration vest and in it I had a second pair of gloves. It was dry and sunny but it was very cold and as I got going along the Newham trail my hands were freezing so I stopped and put on the second pair of gloves– I do have a pair of Innov8 mittens and next time I will take with me – that evening we had the Truro Running club awards night which was great fun.
  • 17th – Wednesday – 8 -56 – I run to the club, and then having considered the hills session with Andrew Blizzard during the week, I was persuaded to take part in it, knowing that the other three runners were quicker than me. I have been meaning to do these performance sessions and they are ultimately really beneficial . So after a mile or so to the starting place we set off with a 30 second burst up the hill up this road and then returned back down. We had 30 seconds to recover and then went again, but this time for a minute. This routine was repeated with each uphill session adding 30 seconds each time until we topped out at the top of the pyramid at three minutes and then we came back down the pyramid so overall we did 11 reps and we were running hard uphill for 18 minutes. I felt pretty good and was surprised that I wasn’t a million miles behind some of the others. When we got back down to the minute and a half, minute and 30 seconds to finish I raced off at the start and tried to hang onto the leader for as long as possible. It was a cold but dry evening so perfect for this activity. The next day I felt really tired!
Truro Running Club out in force at Stormforce 10
Compering the keynote session and Q&A at the Cornwall Running Show
  • 15th – Monday – 6 – 48 –   It’s pretty cold but a decent sized group for the Monday night run which is around Truro. 
  • 14th – Sunday – It’s  the Cornwall Running Show and what a great day that was – I recorded 10 individual snippets for the podcast from visitors and compared the only speaking session at midday.
  • 13th – Saturday – 3 – 42 –   It’s Parkrun day and on the winter course at Trelissick which at last been used pre-covid. In theory the course should be a bit easier because there is no hill but the organisers have compensated for that to avoid too many PB’s by making it about 5.15 km. This is my fourth successive day of running and so I’m pleased to sneak in in just under 29 minutes.
  • 12th – Friday – 12 – 39 –  I and determined that Friday’s mornings will be my long run on the road in preparation for the Brighton Marathon. However on this occasion I had what turned out to be a pretty uninspiring hotel breakfast which I couldn’t access until 7:30 AM followed by the 200 mile drive back, so as soon as I got back to Truro around about 11:20 I decided I would get changed immediately do a few stretches gather together my hydration vest and get out for my run which I had pre-prepared course wise. I ran along the Newham Trail, back into town, out to the Malpas turning circle and then back with a bit of fiddling around at the end to get up to 12 miles. this is the first time I’ve done longest solo runs on successive weeks for ages, probably since running the Loch Ness marathon in October 2022.
  • 11th – Thursday – 5 – 27 –  I’m up in Corsham in Wiltshire for the monthly evening meeting of the south-west region of the professional speaking Association. My first such meeting. Check-in at the hotel which is also the venue for the event is at 3 PM and although I enquired and was hardly anybody staying there I was advised no rooms were ready so I changed into my running gear in the toilets and set off with an aim to run 5 to 6 miles nice and steady. it was essentially an out and back route so along the main aid for and then drop down and come back into the town through the middle of the high Street and then at 4 km I turned round and ran back and in the end I ran an average pace of sub- 10 minute miles so I was pretty pleased with that given the exertions of the evening before. I timed my return so that at 3:02 I was able to check-in and was delighted to find I had a room with a bath but the not so delighted to discover that the water was not that hot an it was coming out of the bath tap and the shower at the same time. The hotel felt like a perfect venue for an Agatha Christie murder mystery. All the regional monthly meetings are held here so I will investigate other routes for next time I attend.
  • 10th – Wednesday – 3 – 22 – No ordinary 5K tonight this was the running club 5K  inaugural track handicap championship, which for me along with most of my running club teammate was the introduction to running this distance on the track for the first time. There were two heats – one for those predicting 23 mins+ and one for sub 23 mins. I put in for 26:30 hoping that I might run sub 26 and even possibly get close to 25. I had eaten quite a bit late afternoon and did feel a touch heavy by the time I got to the track for a warmup on what was a bitterly cold evening. Runners were set off depending on their handicap times so it was just me and one of the girls in my group, who I went past at around a 100m mark. I just kept on going running as fast as I go but also recognising I needed to run within myself because it was 12 1/2 laps. Two minutes per lap is the equivalent of a 25 minute 5K and I was just about on that but then mid race I put in a couple of 1:54’s, essentially because I been overtaken by faster runner who I then tried to hang onto as long as possible. Six minute mile pace down the home straight got me home in 24:47 which I was very pleased with.
  • 8th – Monday – 7 – 19 – I didn’t run at the weekend because on Saturday morning we had a family get-together over breakfast as it was Beth’s last full day before heading back to Hampshire so I went out tonight with the social group and it was great running conditions being very cold but no wind and no rain. These Monday night runs are an important part of my training programme as I get 1.6 miles in just getting to the start and then most of the routes go through or end up back in Truro so I can drop out before the end but still get some decent mileage.
  • 5th – Friday – 12 – 12 – My first longish solo training run quite a while and this after during the week doing 5K on the treadmill and 20k on Zwift. in 2020 and 2021 I did quite a lot of solo training runs in preparation for the Classic Quarter but in those days of course we were still in Covid scenarios and you had no choice but to go training on your own. I now have a plan for building up the road mileage in readiness for the Brighton Marathon I think having a plan helps get me out the door on these solo training runs. This one took in the back roads of Truro via Idless and Shortlanesend and as such included a few hills and a bit of to-ing and fro-ing at the end to get it up to 12 miles my time was 2:16 so that in itself was good to run continually for over two hours. I will be doing some indoor stuff which I don’t count as mileage as a way of mixing up the training.
  • 1st – Monday I marshal at the annual Brown Willy event.  

December 2023 - 19 runs 102 miles - 28 days plus one year to the Arc 50!

  • That’s a wrap for 2023!  128 runs and 846 miles. Runs included 15 races and 35 park runs at 8 different venues. Longest run was in theory the 40 miles I did at Hope 24 but all in one go was the 18 mile Cousin Jack. I need to build some long run stamina in January and February. 
  • 31st – Sunday – 7 – 102 – New Year’s Eve –  I need 5 miles to reach 100 for December and to make it only the 2nd month (after January) where I have run 100 miles. I do a solo training run, which has been a rare thing in 2023 and which I need to do lots more of in 2024, heading out to Idless onto Shortlanesend and back via Boskella and New Mills. 
  • 30th – Saturday – 3 – 95 – Penryn parkrun – Trelissick is off due to debris on the course from the high winds so Penryn it is. I’m happy with 27:45 on this 3 lap course which feels like its steady downhill or a pull uphill.
Trevor Lee Boxing Day Run
Mr Colin's Boxing Day Run - Tehidy Woods > Coastal Path > Tehidy Woods
Trevor Lee - Porth - St Anthony's Head Run
Glorious Run on Dec 28th from Porth > St Anthony's Head > Porthscatho > Porth
  • 29th – Friday – 4 – 92 – Out and back to Truro College  not quite the route or scenery of yesterday but having done 10 miles yesterday I’m only 12 away from 100 for December so today’s 4 which I did straight after a couple of hours of digging up brambles in the Community Orchard was a way of getting up to 92 miles with 3 days to go to the end of the year. Leg felt very slow early on but slowly got moving – first mile 11:11 – last mile 8:31 – was aiming to try and run under 45 minutes, then 44 then 40! Got back in 39:15. Trelissick parkrun off tomorrow so may head to Penryn – largely so I can wander aimlessly around B&Q afterwards finding and then no doubt buying stuff I didn’t know I needed! 
  • 28th – Thursday – 10 – 88 – TRC Roseland Run –  organised by Amanda and Jig with a couple of options of 10 and 6 miles. I’m thinking 6 on the basis that I won’t keep up with the 10 milers.  However I’m feeling good and I set off at the front with Jig. 3 miles in at St Anthony’s Head I find myself out front and press on seeing how far I can run before they swallow me up. They don’t! But then I go back to the cafe thinking that I’ll do the other 4 miles but the 10 milers carry on on the coast path os I have run back to try and catch them up which I do. The final couple of miles is back on the road and I’m now at the back as I ease in. That stretch in the lead though made me feel very good. Not often I’m in that position! 
  • 26th – Tuesday – 7.5 – 78 – Mr Colin’s Tehidy Woods and CP Boxing Day Run – Boxing Day and I’m off to Tehidy Woods to join 5 others including course setter Colin Bathe. The route takes in the woods then over some fields to emerge at Hells Mouth cafe. Along the coastal path before cutting back into the woods. 7.7 miles. A great way to run at a good pace. I’ve now done 15 runs and 78 miles in December. There’s a chance of 100 miles but it might mean a long run on the 31st!
  • 25th – Monday – 3 – 70.5 – Christmas Day ‘Parkrun’ – Christmas Day at Polcoverack Farm. There is plenty of interest in doing our own ‘parkrun’ but gradually the field is reduced by various excuses – helped by the poor weather. So down to me and Jim. We follow a route that takes in some very muddy and soggy paths. We run together – mainly because I set the course and don’t tell Jim what it is so he can’t race off! We do 27:55 which I’m pleased with. 
  • 23rd – Saturday – 3 – 67.5 – Parkrun – My son Jim and I run the Trelissick parkrun. Pre-run he claims he hasn’t run much recently and is going to take it easy. Until the RD says ‘go’ and then he shoots off! I don’t see him until I’m coming along the bottom of the field and he’s halfway up the hill. I run hard on the downhill bit and when I get back to the stream I see him one place and about 40 yards ahead. I’m running hard but I can’t push forward and close the gap!  A few runners come past me and Jim is still 50 yards or so ahead. I don’t close the gap. He does 26:56 and I’m home in 27:14 – my second fastest at Trelissick in 2023. 
St Pirans Revenge Trevor Lee
The last stretch of beach before the St Piran's Revenge and I'm getting closer....
St Pirans Revenge Trevor Lee 2
Not far to go and I'm alongside....that competitive edge is still there!
Truro Running Club at St Piran's Revenge
Truro Running Club at St Piran's Revenge
Truro Running Club Monday Night group Dec 18th
Truro Running Club Monday Night group Dec 18th
  • 18th – Monday – TRC Recovery Run 6.5 – 64.5 –  a second run on the same day and as usual this group is pretty quick so I am languishing at the back for all of it except when we came along Redannick Lane. I had run to the start point as usual so I dived off back towards my house as we came back towards the city. This is now the second most runs in a month this year and I was certainly feeling that tonight.
  • 18th – Monday – Beth Run 3.5 – 58 – Beth was back Sunday afternoon and she has bought herself a Garmin watch for Christmas which she has already opened! And was keen to try it out so we walked up to the old football ground and then ran along the Newham Trail for just over 1.5 miles and then came back via a stop off to show her my handiwork at the Truro community Orchard.
  • 17th – Sunday – Bude Coast 7.5 – 54.5 – I was feeling particularly sluggish on this run, but nevertheless it was good to get some additional miles under the belt and gives me a chance of getting close to a hundred miles in this month which after 123 in January would be only the second month of the year with a hundred miles, indeed the second largest mileage month was 79 in June. This was also my 10th run in December, and after the 21 runs in January the second-highest month for actual runs is February and June where I did 11.
  • 16th – Saturday – Tamar Lakes Parkrun 3 – 47 –   This is the second time I have run this once around the lake course with its deceptive inclines and declines – the first time was the week before the Lighthouse Marathon and as in the notes for that run I did feel during the run the Achilles/calf which I’m now convinced was part of why I ended up DNFing. No such problem today and I used a couple of runners slightly ahead of me as pacers but the finish had changed and therefore slightly caught me out so in the end I did 27:05, maybe if I had pushed on knowing where the finish was I could have sneaked under 27.
  • 13th – Wednesday – TRC Mousehole Lights Run –6 – 44 – And so the Christmas lights run continues – this time around 30 or so members meet in Penzance for 7 PM and then we do out and back along the coastal path which is all paved to see the famous Mousehole lights. Having arrived in Cornwall in the summer of 1993 this is my 31st Cornish Christmas and it was only last year for the first time that I visited the Mousehole lights. It was a good run although I have noticed that in recent times I have become a bit of an antisocial group runner. In other words I end up being part of the group but often running on my own, this was certainly the case on the 3 miles back to Penzance. I don’t know why that is. Maybe I got to know everybody on the runs and therefore no longer have those who are you type conversations. It also might be that for whatever reason I’m often setting off too fast on club runs, which was certainly the case on the outward leg so inevitably those I was running with did start to pull away from me and then on the way back I lost contact with the group slightly in front of me. Anyway I’m sure my social running skills will return!
  • 11th – Monday – TRC Recovery Run 10.5 – 38 –   This is my 7th run in 10 days and my longest for quite some time – the run itself was 6.5 miles but it was out at Truro College which door-to-door for me was 2 miles both ways. It was our annual Christmas light run around the streets of Highertown and Three milestone. With Ben Annear having moved back to Cardiff I took on the responsibility of providing the cultural Christmas sounds for the run using one of my Bose speakers and a Spotify Christmas playlist. I also had adorned the back my yellow running jacket with lots of Christmas lights. Despite all the runs I felt pretty good and was pushing hard when it came to some of the hills. Overall a great evening, even though these Christmas runs seem to come round faster every year!
  • 10th – Sunday – St Pirans Revenge 5.5 – 27.5 –  After a test run last year this is a new event for the Cornwall MTRS series – it’s a real back to basics event, the entry fee was only £5, the finishers medal was made from string and seashells and the individual  prizes were made from items the organisers had found on Perranporth beach. I didn’t get my original entry in in time but I did pick up an entry during the week from someone who could no longer make it. Race HQ was the surf lifesaving centre which is located on the beach and the presentations were at the watering hole bar which is also on the beach which I can’t ever remember going to before but which was great. I didn’t take my watch but the 5.5 mile course was both hugely challenging as well as fantastically brilliant to run on and included running across several beaches, up and down some dunes as well as on some coastal path tracks. I had a very slow start but then I gradually haul then those clubmates that I think I should be in this sort of event and came in in a time of 66 minutes. I then voted this my favourite race that I had taken part in and completed in 2023.
  • 9th – Saturday – Trelissick Parkrun– 3 – 22 –  I do set up with Jim Spencer and then run around watchlist in 29:07
  • 6th – Wednesday – TRC Club Night – 5.5 – 19 – It is very wet and as such we have a relatively low turn out – probably about 40 runners and as such six groups become three. We run around the streets of Truro, which despite the weather are still relatively busy because it is late-night Christmas shopping, but then I dive off before they head back to the club.
  • 4th – Monday – TRC Recovery Run – 5.5 – 13.5 –  I am the slowest in the group tonight, plodding around at the back but I did push hard on both Saturday and Sunday and this is supposed to be a recovery run!
  • 3rd – Sunday – Mob Match – 5 – 8 – this is the annual event before the presentation of the Grand Prix awards for the year. Membership growth means that Truro for this particular event are part of Division I when it comes to the team competition which means it’s the first 10 home for the men and women’s team to count. It’s the only event in Cornwall where this happens all the Grand Prix events are first six to count regardless of the size of your club. So I was very excited to discover that I was listed as the 10th man home for Truro in the team event where the club was placed third. But then this moment of running fame gradually unravelled as it was revealed that only the first two teams home in each division were to be awarded prizes. And it was then discovered that one of our team members had had a problem with the timing mat and as such they were properly instated into the finishing order well ahead of me but also pushing me out of the top 10! I joked at the original onset of being in the top 10 that we would get our own prizes organised but then of course dismissed that idea entirely when I realised I was no longer in that top 10! My official time was 43:58 and the only comparison I have was really the same event in 2019 in 41:28.
  • 2nd – Saturday – Lanhydrock Parkrun – 3 – 3 – this is the second coldest Parkrun I have taken part in – Babbs Mill at the start of the year retains the number one slot! It was so cold that the organisers put back the start to 9:30am, something I didn’t realise until I wondered why at 8:30am there was no one around and I began to think it had been called off.  I went for a warmup wearing my winter gloves and my hands got even colder, so much so that I found an old pair of ski type gloves in my car and I ended up wearing them throughout the entire run. I went watchless so had no idea of my time until the email came through and it was 30:45 which given my lack of recent running I was okay with even though I don’t like being over 30 minutes for any Parkrun, but I ran 29:58 last time at this course back in April 2022 so on that basis the time was okay.

November 2023 - 5 runs 30 miles - 57 days plus one year to the Arc 50!

 

  • 29th – Wednesday – 9 – 30 – TRC Club Night  I am conscious that this is my fifth run in six days having not run for four weeks and it’s quite wet at the moment which might be the reason only Andrew Ferguson joins the run I’m leading on the 5.5 St Clements Loop through the woods and trails, and I manage to fall over but I do come out of it unscathed as far as the Achilles/calf goes. I am doing the stretching exercises I did during my four week of running everyday still.
  • 28th – Tuesday – 5 – 21 – TRC Walk/ Run Group –  keeping the running momentum going I join this group for the first time in ages although I am feeling quite slow despite this being the run / walk group. 
  • 27th – Monday – 7 – 16 – TRC Recovery / Social Run – having got through the runs on Friday and Saturday without any reaction I decide to go to the Monday night club for the first time since October, jogging down to the starting place at Boscawen Park. As I get into the run I’m pushing hard up the hills, aiming to get as close to the faster runners as possible which I do.
  • 25th – Saturday – 3 – 9 – Trelissick Parkrun – first parkrun for several weeks and I go watchless. I’m happy with 28:33 which I only find out when the email arrives.  
  • 24th – Friday – 6 – 6 – Back Running! – a jog round Trelissick with Anna – nice and steady but happy that there is no reaction. 

October 2023 - 9 runs 66 miles - 88 days plus one year to the Arc 50!

 

  • 30th – Monday – a pre-booked sports leg massage from Lee Wheston. He finds the spot where it hurts! However it seems it’s somewhere where the achilles meets the calf. He did tell me the name but I forget what he said. However what that does mean is that it may not ultimately be as bad as I thought. I’m going to target a Hampshire parkrun with Beth in 2 weeks time. 
  • 29th – Sunday – I’m hobbling around. Apart from that I feeling ok. I know though I have to defer the ARC as the deadline for doing that is Tuesday. It’s no good hanging on when I can buy 12 extra months of preparation. On reflection was I really ready with 3 months to go? Probably not. Looking through this diary I only did two or three course recces. Not enough. My long training runs are few and far between. I like my cricket but it did get in the way of training and it gave me the injury. I need to get this injury cleared up and re-focus and create a proper training and route recce plan. 
  • 28th – Saturday – 14 – 66 – Lighthouse Marathon – sometimes things don’t go to plan. My microphone muffler disappeared within half a mile of the start and as we ran down the road towards Pendeen Lighthouse there was just a hint of an issue in my lower left leg. I knew this course from running not twice in the Cousin Jack event. But today it was very wet. And very muddy. I was going ok after 7 miles. The cut off at St Ives at 14 miles was 5 hours. I was on target to get there easily in 4 hours. I could then aim to do the last 12 miles on the part of the course I was very familiar with in around 3 hours for a 7 hour total. At around 7 miles my right foot caught something on the path. I stumbled forward and my left leg got overstretched. I felt the pull all the way up my left calf. I was still recording the podcast and I left in all the swearing. The swearing as  a reaction to the stumble and the swearing when I realised it was bad and my Arc was over. I met a medic at the Zennor path which was 8 miles in. I had a couple of choices. Stop there and walk the path to the pub and wait for a pick up or hobble onto to St Ives. I didn’t want to sit in a  pub for however long feeling sorry for myself so I pressed on. The next four miles is very tough and not too many oppirtunities for running so I worked out that I could probably sell make the St Ives cut off not that I was thinking of gong on beyond that. A DNF after 14 miles felt much better than one after 8 miles. Inevitably runners caught and passed me and inevitably I fell over – twice slipping one my back once going forward. The sun though appeared as though it knew I needed cheering up! I got to St Ives 10 minutes inside the cut off and withdrew. I waited inside the people carrier for all the cut offs behind me to come through before we headed back to the finish at Rockpool. This is my first DNF – does that make me a proper runner? 
Lighthouse Marathon - Trevor Lee
About six miles into the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
Truro Running Club at the Lighthouse Marathon
  • 21st – Saturday – 3 – 55 – Tamar Lakes Parkrun – a new one for me. One lap around the lake of a virtually level gravel path. I can feel my left calf even though I warmed up. My plan is not run now until the Lighthouse marathon. But during the week I can still feel the calf. I’m sure it’s the calf muscle not the achilles. 
  • 18th – Wednesday – 15 – 52 – Arc Recce – I’ve had this in my diary for a while. The weather is poor – constant drizzly rain bit I need to do this – especially after the Eden half and the Mondays run – my legs should be feeling it a bit. After sitting on a train in Truro for 12 minutes which caused a miss of the planned St Erth to St Ives connection I eventually get going in St Ives around 10.45am. I start from the Gallery on the corner of where all streets from St Ives converge towards the coast path. I did this same route in July but today its the Harrier Exmoor coat on throughout and the Absolute 360 base layer – both of which have the longest outing and come through with flying colours as far as I’m concerned. I stop the clock several times to make notes and take photographs. I make one or two errors which I have to backtrack on in the dunes and I also recce the bit of coast path just past Tempest as you can into Hayle which was closed when I was here in July. I arrive at Godrevy in around 2:15 and clock it at 10.2 miles – I need to check that mileage again at some point as I forgot to restart the watch at ASDA and then backtracked on the road beyond the viaduct so it may be a little bit out. I managed to find my way back through the dunes much better than ever before and stopped at Sandy Acres’s cafe for a green tea and a slice of their superb apricot and oat flapjack. I did remind the girl that I gave the cafe shout out on the podcast last time and I was delighted that they were open, she did say they were closing on Tuesdays and Wednesdays from the end of October so I need to bear that in mind for the next recce. I caught the train back from Hayle and it was only when I got on the train I realised how wet I was. So that is three runs and 35 miles in the last four days. I shall do the Tamar Lakes Park run on Saturday and then no running until the Lighthouse Marathon on Saturday the 28th. The photos below include some of the key points in the dunes.
On your way to Gwithian - see the stump - take the right fork
Past Gwithian car park - past a big sign - go right and then straight on
Golf course is on your right - carry on past this footbridge
Just past Sandy Acres -WM sign is left when you look across
Take the right fork just past this sign
This is Lelant Church - 3 miles after leaving St Ives
  • 16th – Monday – 6.5 – 37 – TRC Social –  I’ve got a podcast recording at 6pm that is postponed and I only see the email at 5.30pm. I decide to go run so 1.5 to Boscawen park. I’m as usual pottering along at the back but about 2 miles in I’m feeling good and I hit the front and then press the hammer on the Coosebean section. I’m pleased and somewhat amazed by how well I’m running tonight after yesterday. 
  • 15th – Sunday – 13 – 30.5 Eden half marathon –  I’ve run this three times previously in 09, 19 and 21 plus the full marathon distance in 2010. It’s a tough old course and naturally I can never remember any of it from previous run-ins but I am keeping an eye on my achilles but at the same time to try and get round in under 11 minute miles which would be 2:25 and so I’m delighted that after the fast downhill finish I come in in 2:13. Anna has a great run round in 2:24 having estimated 3 hours! 
  • 14th – Saturday – 3 – 17.5 – Trelissick parkrun –  I do set up with Jim Spencer and on the way round we record an episode of the podcast talking about his amazing 234 mile adventure in the King Alfred’s way challenge in the middle of August. I’m pretty pleased with my parkrun run, I don’t really set out to push it but I do come home in 28.15 which is faster than I’ve run this course for a while.
  • 11th – Wednesday – 4.5 – 14.5 – Club Night – I amble along with the transition group. I don’t know what it is about club nights but if I’m not leading found myself struggling to get any sort of pace at all – I wonder if it’s because club nights are run in the evenings and I’m not really an evening run  person ultimately.
Eden Marathon 2023
With Steve Reynolds after he smashed the Eden Marathon in under 2:51
  • 9th – Monday – 7 – 10 –  After recording a podcast  with Tim Hill about his Ironman adventures at 2pm it’s such a gorgeous afternoon that I decide I need to get out for a run so I start from outside the house and then go up to the top road and follow the traditional 10k time trial route and then finish down past the house and backup to make it 11km. The Achilles feels okay on my 10 km time was 60:46 which I’m happy with given this is the longest run for two weeks and first time I run at the same pace for this distance are quite a while, and more importantly no ill effects for the Achilles either the rest of the day or indeed the following morning. The run inspires me so I spend the evening going through the schedules for the Lighthouse Marathon at the end of the month and using OS maps to visualise where it’s all going to be.
  • 8th – Sunday –  I’m the man on the microphone for the Tywarnhayle 10k and the good news is that the Achilles doesn’t stiffen up overnight – it’s an amazingly hot day for October and I go in and out to the beach at Porthtowan which is pretty busy and we venture in to the sea to do a bit of body boarding with no wetsuits!
  • 7th – Saturday – 3 – 3 – Trelissick Parkrun– I start off nice and steady always conscious that I start to feel pain in my Achilles I will be annoyed. As I get more into the run I start to go a little bit quicker and I started feeling a little bit in the last kilometre but ahead of me as a guy wearing a posy shirt looks younger than me but one of those people that you need to beat so I gradually push on to ensure that happens and sneaking in 29:36
  • 2nd – Monday – Sports Massage – I’ve been having sports massage for 30 minutes on my legs for the last 20 years. I did all the exercises before going to see Lee Wheston. Achilles continues to feel on the mend. Am targeting a low run parkrun on Saturday to test it out. 

September 2023 - 7 runs 51 miles - 119 days to the Arc 50 at the end of the month

  • 30th – Trelissick – I walk briskly at the back of the field picking up all the signs. Achilles continues to improve and calf muscle is easing. Ollie told me to stay off running for 10 days which takes me through to parkrun on the 7th – he did though tell me to do cycling every couple of days so I’ve been using Zwift. 
  • 28th – Thursday – a visit to Oliver Hughes Sports Physio. Ollie shows me some achilles exercises – lowering and raising the achilles on a low level bench. He also gives a general leg strengthening exercise using the same bench. I follow the instructions every day. By Saturday the achilles feels much better although oddly the soreness has shifted to the inside of my calf muscle. Perhaps it’s working its way up through me! maybe it clears when it reaches the top of my head! My left shoulder is still sore from cricket a couple weeks ago but is getting better. 
  • 24th – Sunday – 7 – 51 – Freedom Racing’s Porthtowan 1ok+ – a great race on the coastal path – I do it in around 1:20 but my achilles is quite sore and I think my running style is affected although not my speed. I get some paddling in the sea to see if that helps. Afterwards it does stiffen up. I need to get this sorted. 
  • 20th – Wednesday – 6.5 – 44 – Club night from Mount Hawke cricket club so a chance to run the Tywarnhayle 10k route – its tough! very tough! I ran with the slowest group. Achilles a bit sore and stiff the next morning. 
  • 19th – Tuesday – no running but some planning. The Lighthouse Marathon is just over 5 weeks away. It’s a big on-course test for me. I do need to get out on the course before then and pick up some longer runs but at the same time I want to get the achilles fully better. A dilemma I’m sure many runners have faced. I have dropped a couple of lbs in the last week or so which is good. I was averaging around 182 but I’ve been under 180 now for a few successive days. Portion control is key! 
  • 18th – Monday – 7.5 – 37.5 – Social Lead – its getting dark earlier so these runs through the woods and fields without head torches are about to end! I use the same route from a few weeks ago, but this time I don’t take the runners down a long hill which is the wrong one and have to re-climb. I follow Adrian Tyas’s lead and eat early. A vegan sausage bagel around 4.30pm. It works. I feel energised – mind you I always do when I’m the run leader. I can still feel my left achilles but it’s getting better. Do I stop running for a while or do I use running to help it get better? I going for the latter right now. My left shoulder / upper arm is still sore and at one point I stumble on a root, I don’t fall or get close to falling but just the split second halting of running momentum goes right through my shoulder / upper arm as a big jolt. 
  • 17th – Sunday – Truro half marathon – I’m in action as the announcer / commentator. Probably what I’m best at running wise! 
  • 16th – Saturday – 3 – 30 – Trelissick parkrun – It’s been the final week of the cricket season and by playing on Thursday and Friday I managed to achieve my pre-season target of playing 20 matches. However I seem to be far more injury prone playing cricket than running. I end the cricket season with a left achilles that is troublesome. I’ve worked out that whenever I take off for a run or when fielding I push off on my left leg which means the left achilles takes the hit because in cricket you push off to go quick. I really felt in on Friday when I used off for my first run. I’m using the KT tape and the foam roller so hoping it will now get better. I wrenched my left upper arm last Thursday and that is still restricting my strength and conditioning work as to a lesser degree is my right elbow which I’m, told is golfers elbow and flares up when I throw the cricket ball. I’ll return to javelin throwing in the spring. Anyway after doing parkrun set top I decide I’ll start at the back and ease the Achilles round. Once its warmed up it doesn’t feel too bad so I push on a bit in the second half o do 31:20 – I was aiming for a steady 35:00. 
  • 13th – Wednesday – 9 – 27 – Club Night – run to and from club night and then join the St Clements loop off road group. I’m the back marker just about keeping up! I’m happy with the way I run in races but club runs when I’m not leading I find hard to keep up the pace in  group with those I would expect to beat in a race. Maybe I’m just a racer! 
Bude Pirate Run in Black & White
  • 10th – Sunday – 8 – 18 – Bude Pirate run – no runs in between Sandymouth and today. We had a cricket final up in Stroud on Tuesday and drove back Wednesday. It was club 5k handicap champs that night and I was co-organiser. I have a bit of an ongoing issue with my left achilles. It seems ok when I’m running but cricket seems to set it off. I did acquire new non-stud boots recently so might be connected. It’s probably going for a short burst when fielding. I do writing this think I take off on my left foot so that might be it. On Thursday I played cricket and kept wicket for the first time this year. The equivalent of 240 squats! my hamstrings Friday were sore and I managed to wrench muscles in my upper left arm / shoulder when I through the kitchen sink at a cut shot and missed it! Had to withdraw from playing for Mullion 2nds on Saturday. Would have been my first and only Saturday game this season. So back to the Pirate Run. It was humid but the hat stayed on and the sword came out a few times. The start and finish was in a filed so much better than running up the road at the start. Down to 8 miles – one third of a mile shorter. Happy with 1:33. Anna gave me a guided tour afterwards of Bude sea front and canal. I had no idea Bude had a canal. Ric and Jo supposed to be down this weekend but sadly Jo has broke bones in her ankle and leg so they had to cancel. 
  • 2nd – Saturday – 10 – 10 – Sandymouth Bay – a run with Anna from Bude Rats who I met at Trelissick parkrun a couple of weeks ago. Hot day and a great training run for the Arc as the terrain was very up and down. Didn’t take the poles and legs feeling it at the end. 
Bude Pirate Run 2023 - 2 - Trevor Lee
Bude Pirate Run in Colour

August 2023 - 9 runs 52 miles - 149 days to the Arc 50 at the end of the month

  • 30th – Wednesday – 8 – 52 – Club Night Lead – same tactic – volunteer to lead so have to go! 5.5 St Clements circuit – didn’t run all the way there as bumped into Stu and walked up with him.
  • 28th – Monday – 9 – 44 – Social Lead – to get back on the club runs I volunteer to lead which forces me to attend! 
  • 26th – Saturday – 3 – 35 – Trelissick Parkrun – Struggling for any pace today and just made it under 30 minutes in 29:26 – decide to withdraw from the Suffolk Ultra. It’s just too far not just for me but for B & J and my idea of getting some old friends over just feels too complicated. 
  • 23rd – Wednesday – 4 – 32 – Club Night – Tag along with the transition group. Cricket on Tuesday’s is leaving me tired and usually with one or two strains and tweaks when it comes to Wednesday’s. 
  • 19th – Saturday – 3 – 28 – Trelissick Parkrun  – Gave club night a miss – its was over on the Rosalind but then did an indoor bike session on Thursday evening and a treadmill session Friday evening. The latter was a pyramid. I set the speed at 8km/hr (7.30 mins / km) and did one lap at o% then 200m at 1% and 200m at 2% and then used it 1% every 100m upto 15% without changing the speed. Then back down the same structure doing 300m at 0% to get to 4km then last km I set at 1% but increased the speed 0.3km and 0.2km every 100m. A tough session followed then the next day by cycling to Trelissick park run – my time was 28:35 so happy with that given the treadmill and cycling sessions. 
  • 13th – Sunday – 6 – 25 – Coverack coast path  – I’m in Coverack overnight Saturday for Lauren Flynn’s wedding. Having eaten far too much at the wedding I’m up around 7am and decide to venture out on the coast path from Coverack heading towards Kennack Sands. It’s the first part of the Arc 100 – not that I’ll ever need to worry about that! Not sure I took the most straight forward part of the path as I turned left down towards Mears beach then ran across the top of the beach picking up the path which got very narrow and the for 400m very narly. No chance of any running in that section. Once that bit was complete I could stretch out a bit. I’d left a note to say I’d begone between 1 and 1.5 hours so decided to turn around when I hit 40 minutes. I had a slightly different finish so when I got back to the village I followed the road down past the Lambeage hall (where the wedding was) and then followed it along then front to what was known as Brenda’s (the former village shop run by you guessed it Brenda). In the early 2000’s we spent each summer a week or so at Polcoverack farm staying in garden cottage. My only real running during those holidays was to jog down the farm track all the way down to Brenda’s on the sea front and then race back up to see if I could get under 4 minutes. Th start line was a telegraph pole adjacent to the shop and the finish a telegraph pole on the right hand side of the lane just before it forked to the farm parking our to follow the track round. Bear in mind this time I had already been running for around 75 minutes when is started the uphill run. I was therefore pretty pleased to be just under 5 minutes at 4:55 – so about a minute slower than 20+ years ago and with having done 75 minutes before I started. 
  • 12th – Saturday – 3 – 19 – Trelissick parkrun – My left calf has been tight every morning when I’ve woken up this week. I’m not sure why. Some foam rolling and massage seems to loosen it up. I did some indoor cycling on Wednesday – Beth was here so I didn’t go to club night. toady I amble round the park run interviewing Andy Brown about his epic adventure in the BOYD at last week’s RAT festival. An awesome effort from him. 
  • 6th – Sunday – 13 – 16 – Indian Queens Half Marathon – I pick up a late transfer place from my running buddy Richard Moore who doesn’t think he’s ready for a half. I’ve done this run before in 2019. I do find I am hopeless at remembering where runs go and this is no exception – I can’t remember much about the course as I write these notes a few days after the run! Even though I think I’m finding it hard and running quite slowly I’still 3.5 minutes quicker than 2019 as I come home in 2:06:27. It’s my longest non-stop run for quite a while. 
  • 5th – Saturday – 3 – 3 – Trelissick parkrun – Today I’m supposed to be running the Black Rat but I decided on Thursday to not go. I had a couple of niggles from cricket last weekend when I played up in Southport and what tipped me over the edge was when I got an email on Wednesday saying that the car parking field was going to be tricky to get in and out of and the camping field was waterlogged and the forecast for Friday and overnight Friday wasn’t great. I’ve hardly done any running since the Hope 24 and I just couldn’t bring myself to think that I had to pull my big tent from a treacherous car parking field to a waterlogged and muddy camping field. I just didn’t have the enthusiasm for it so made a decision after consulting my son and his girlfriend who were staying with me that I wasn’t going to run. So instead I did the park run and was happy with my time of 27:30.

July 2023 - 7 runs 62 miles - 180 days to the Arc 50 at the end of the month

Truro Running Club 25th Anniversary photo
Truro Running Club 25th Anniversary photo
The hand over - good high right knee!
The hand over - good high right knee!
And then the rapid acceleration away!
And then the rapid acceleration away!
  • 28th – Friday – 3.5 – 62 – O60s Bob Willis walk – part of a planned event. 1 lap walk for everyone except I run 5 so around 6.2km.
  • 22nd – Saturday – 3 – 58.5 – Trelissick parkrun – a decent run in 28:36 
  • 19th – Wednesday – 1.5 – 55.5 – TRC 25th anniversary event –  a great fun event involving a lap of just over 1km. Teams of 6, 5 of whom run a solo lap, then 4 run laps together dropping one person per lap, then the 2 others run together before a final solo run. Great fun but hard running a fast 1km lap – can’t remember running a flat out (or as near to flat out) 1km. No idea how long it took – best not to know!
  • 17th – Monday – 4 – 54- Hotel – for cricket tomorrow at Abergavenny. 5 laps round the hotel grounds. No watch but hotel clock suggested 40 minutes so thinking 4 miles in total. 
  • 15th – Saturday – 4 – 50 – Trelissick parkrun –  I’m marshalling at the top gate in the filed so I jog down there and then do some hill reps. It’s a 140m hill section and I manage 10 before the runners come along. 
Food ready for Hope 24 - enough for a week!
Food ready for Hope 24 - enough for a week!
Feeling good after a solar shower and picking up the big medal
Feeling good after a solar shower and picking up the big medal
The Truro Running Club Hope 24 Team
The Truro Running Club Hope 24 Team
Hope 24 Grandstand waiting to be filled up!
Hope 24 Grandstand waiting to be filled up!

 

  • 7th – Saturday – 40 – 46 – Hope 24 –  my first 24 hour festival event. I arrive Friday pm and set up the big tent – the first time it is action for several years evidenced when I discover an empty crisp type snack packet the sell by date of which is listed as Sept 2016. It all works fine. I have a plan: The 24 hour race (there are also 36 and 12 hour versions) starts at 12 noon on Saturday. I’m going to run the 5 mile woodland circuit in around 65-70 minutes then return to the tent (2 minute walk away) have some ‘proper’ food some green tea and then start the next lap at 1:30 – so 90 minutes per lap including stopping between laps. I do this for four laps all of which are 62-63 minutes. There is a big grass hill soon after the start and a couple of other places to walk but not for long. I’m keen to not walk at any other point. There is a drink / water melon / pineapple/ small snack station at 2 miles. I stop here on every lap. So by about 5:40pm I’ve completed 4 laps and 20 miles. I changed shoes after 2 laps. It was very humid. My shirt was sweat wet after one lap even though  I was running very steadily. Time for a break until it gets dark. I use the solar shower (have to kneel down despite it being on a tall pole I banged into the ground with a lump hammer whilst balancing on my camping chair with my tent neighbour holding the pole!) I now discover that sleeping on a blow up bed is not really for me! I listen to the Test match and try and doze which I sort of do but not that well. Around 8pm I decide to get up and go and find some food from the vendors. I did take a huge amount of food and I had cooked porridge for breakfast. I had been eating homemade pizza, baby new potatoes covered in salt, a bit of hot cross bun, malt loaf, salt and vinegar crisps, and a salt tablet per lap. I had some nachos from the vendor – maybe not the best choice with more running to do. Around 9:15 I set off again. I stick on a thin base layer and have my head torch which I start using in the woods area. Another break and then a final lap of the day staring around 10.40 pm. I finish the lap around 11.45 pm. An then its time to try and get some proper sleep. 6 laps and 30 miles completed. There are relay teams taking part carrying batons. They race through! I don’t sleep particularly well but am up just before 5am and my tent buddy Rob and I set off to start another lap. He’s already done 10. We get going around 5:15 am and with a quickish finish I knock out another sub 70 min lap – around 68 minutes. Another planned break and I’m away again at 7.10am for my final planned lap. Around 8.15am I’ve finished 8 laps and 40 miles. There is still 3 hrs and 45 mins to 12 noon and you can start a lap anytime before 12 noon which will count. I’ve achieved my plan. I’m feeling fresh but I have to get the tent packed away – the rain is due to arrive at lunchtime and I have to remember I have to drive home and I want to enjoy the atmosphere. So I avoid temptation to get to 50 miles even though I have plenty of time and I think I’m feeling good enough. It was a great event. Maybe I’ll have a crack at the 36 hour version next year? Strava lap times : 63:31, 62:21, 62:08, 61:34, 66:19, 66:49, 67:37 and 62:55. 
  • 1st – Sunday – 6 – 6 – 10k Time Trial –  Start from black telegraph pole on top road and finish halfway round Reddanick Crescent. Watch GPS is out of sync so I’m trying to remember where the km marks are. Finished in 57:11. First time I’ve done this route / trial since mid Jan when I did 55:32.  New Garmin arrives tomorrow. I switched from my original ‘mars bar’ Garmin 4 years ago to the 245. It’s been great but I fell last year and it created a hairline fracture and a small hole. The battery is also wearing out and is unlikely to get round the Arc. I’ve gone for the 255 – nothing fancy but with a much longer battery life. 

June 2023 - 11 runs 79 miles - 211 days to the Arc 50 at the end of the month

St Ives to Hayle
St Ives to Hayle Route Landmarks
Trevor Lee 100th Parkrun at Trelissick
Finishing the Trelissick Parkrun in a course record dressed as a cricketer - 31:53
  • 30th – Saturday – 3 – 79 -Trelissick Parkrun – decent run in 27:56
  • 26th – Monday – 8 – 76 – TRC Social Group from Boscawen park – good hill work but feeling the legs from Friday 
  • 24th – Saturday – 3 – 68 – Trelissick Parkrun – I’m pacing 30 minutes and my official time is 30:00! Not bad! 
  • 23rd – Friday – 16 – 65 – Arc Recce St Ives to Godrevy – I catch the 7:56 train to St Ives via a change at St Erth. I walk to the Porthmeor bowling green and  then use the route GPX on my phone to find my way to the Guildhall which is the checkpoint and food station. It is likely to be close to getting dark when I arrive here. I follow the GPX to Hayle as I’ve not done this section before. It’s not too tricky navigation wise and it comes out on the main road junction where you turn left towards Hayle passing Birdies Bistro and a pub. The pavement changes sides so you have to cross over and then cross back. You ten follow the pavement past ASDA to North Quay road – turn left and follow the road to the point where you go left and make your way to the Dunes. I made a couple of errors in the Dunes but then ran onto Godrevy. The section took about 2hrs 40 minutes. I then head back stopping off at the Sandy Lanes cafe for refreshments. It is here that I discover that my phone has, not for the first time, when out running gone into security lockdown. This could be a problem on the return train journey as my tickets are on the phone. I run back up North Quay then cross the road onto a wide path which goes up to the station. Trains are every 30 minutes and one arrives at the moment I reach the station. That’s the good news! The bad news is that when I get to Truro my phone still has 55 minutes of lock down to go. The staff won’t let me through! I have to buy an £8 ticket which can’t be railcard discounted because that is also on my phone. I could just imagine my mother telling me how useless phone stuff is and I should have a ‘proper’ ticket. I need to re-run this recce. Route Notes:  Go past the Tate Gallery – the road swings up to the right up some cobbles then go left onto Fore St. which heads down to the front. Do a u-turn when you reach the harbour and run along the front to the far end where the Lifeboat Station is – run past it and then 100 yrds or so on there is a few old stone steps up to the right – brings you out in front of the Mermaid Ice Cream shop – left and then immediately right and you’re on the street of the Guildhall. 3/4 mile from bowling green to Guildhall. Run back down the same street taking the right fork and then turning right past the toilets. You’ve got the  sea on your left and the station up above you on the right. Watch out for a house on your left called ‘Sundial Court’ this is 1 mile from the Guildhall. 1/2 a mile on near the top of a hill you follow some steps down through a few houses. 2 miles is Cabin Buoy house sign. 3 miles and you’re at an old footbridge which crosses onto the golf course. Go past this and follow the track to the sign warning walkers – go past this and the Church will be on you left – keep going into the Church cart park area – go left at a triangle and into Green Lane going past Lelant Station. 4 miles is a tall electricity pylon and then past Lelant Saltings station. Look out for a small left turn for s short path into a car park type are. Turn right and go between some new stone houses to the main road. Turn left towards Hayle. 5 miles is the rod turning to St Erth, turn into North Quay is 6 miles. 4.5 miles to Godrevy. 
  • 17th – Saturday – 5 – 49 – Sticker 5 – I give Richard Moore a lift – he’s 81 and this is his first competitive race for some time. He’s joint last but pleased to get round and he’s 2nd in his age group. I’m 43:35 which is 18 seconds quicker than when I did this previously in 2019. 
  • 17th – Saturday – 3 – 44 – Trelissick ParkRun – warm up for the Sticker 5 in the evening – 27:40
  • 14th – Wednesday – 8.5 – 41 – TRC Club Night – I lead the slowest group on the St Clements loop. Perfect pace for me. 
  • 12th – Monday – 7 – 32.5 – TRC Monday club –  I felt very ‘leggy’ and was quickly dropped off the back – I ran well up the first long hill but then faded again! Perhaps the legs need a rest but one Tuesday Its a hot day of cricket. 
  • 10th – Saturday – 3 – 25.5 – Trelissick Parkrun –  in between I played cricket for the O60s on Tuesday and the for the first time in 4 year for the O50s 1st XI on Wednesday. So fitting that I should run my 100th parkrun at Trelissick in full cricket gar (see photo) – my third run in this gear – first one my 100th overall parkrun in July 2021 when I did 34:44 having though I would be right at the back. At the end of March I did it again as it was ‘dress for spring’ day – that run was 32:24 – this run I wasn’t sure I was running that quick but I recorded 31:53. Very happy with that. Around 4 minutes slower than I might expect to do with no cricket gear! Next day I felt really tired but travelled to Mount Edgcumbe to play cricket. 
  • 5th – Monday – 8 – 22.5 – TRC Monday Club –  my turn to lead from Boscawen park. I pick an almost 5 mile route that takes in a few climbs. I think the group enjoyed it! 
  • 4th – Sunday – 11.5 – 14.5 – Arc 50 Finish Recce – I’m down at Bassett’s Cove car park for 8am. It’s 1.4 miles from there to a gate that takes you into Portreath.  I follow the road down to the car park and then the road past the car park – top village toilets on the right – the road swings left and in front of the pub turn left and follow the road up the hill almost to the top where it re-joins the coastal path. There is a down and up with 50 steps on the up – 3 miles at top from car park start point. A mile on and another bigger down and up. 103 steps on the up. Is this Sally’s Bottom? 4.3 miles at top. Stay on track and it bears left towards the sea as you approach Porthtowan. Down on a tarmac road into the village. I got to a T junction at 5.6 miles.  I wasn’t sure where to go next so after a bit of tooing and frooing I returned  to the car park where I started. I need to find out how to get from the T junction to the finish. 
  • 3rd – Saturday – 3 – 3 – Trelissick Parkrun –  my first hard run here this year – I ‘jeffed’ it in March in 27:44. Today I run it all and do 26:55 – the first time I’ve been under 27 minutes here since Feb 2022. Six of the picture

May 2023 - 9 runs 67 miles - 241 days to the Arc 50 at the end of the month

May Summary:

61 runs and 401 miles in 2023 at the end of May

A real mix of a month. Decided to ease back for the first couple of weeks after all the races between Feb 26th and end of April. I then pick up a back injury – not sure how – possibly compost bag lifting – my knee aches – something that started after the Brighton Half  and I keep hurting my elbow throwing in from the cricket boundary. 

The athletics days was great. I went back the following Tuesday (cricket rained off) and on my last javelin felt my groin pull. I was planning a track session to finish the evening but after a few warm up laps I pulled out. Lots of running at the end of the month – 41 miles in 5 runs in 7 days.

Trevor Lee and Andy Williams Idless Run
Three blokes out for a Sunday morning run
  • 31st – Wednesday – 8.5 – 67 – Club Night – St Clements route in reverse. 
  • 29th – Bank Holiday Monday – 9 – 58.5 – Training Run – In 3 sections – down to cricket club to watch a bit of county cricket, then 5 mile recce for a Monday night run, back to cricket, then back home. 
  • 28th – Sunday – 9 – 49.5 – Training Run – Out early with Andy Williams – Truro to Idless Woods, once round the main wood (3 miles) and back to Truro
  • 27th – Saturday – 3 – 40.5 Parkrun pacer 
  • 25th – Thursday – 11.5 – 37.5 – Training Run – Same route as previous week. 
  • 20th – Saturday – Manning the Minack Aid Station for the Classic Quarter. Two years since my run! 
  • 19th – Friday – 11.5 – 26 – Training Run – I’m in Plymouth first thing. On the train on the way back I decide I need to get out on a longish run so as soon as I get back – 12.30pm – I’m out. Newham trail to Malpas turning circle and back. 
  • 17th – Wednesday – 8.5 – 14.5 – Club Night – St Clements steady run 
  • 13th – Saturday – 3 – 6 –  Heartlands parkrun and Cornwall Athletics County Championships – It’s finally a beautiful day and I decide that I should try running for the first time in really a couple of weeks having had some treatment on my back, my elbow and my knee the day before from Harry Wills.  I park up at Carn Brea and then walk over to the nearby parkrun. I take the warmup quite seriously but with every intention of just jogging around as long as I’m under 30 minutes. Somehow things get a little bit quicker and I end up running 26:07 which is a course PB beating the other two occasions I’ve run here. This sets me up for my first event at 11:30 AM which is the triple jump. I’m the only one in the vets age group in the competition. After getting a score on the board on my first jump I gradually get better and my fifth of six jumps is 6:33m which will be my best. I’m pretty pleased with that. I then have a break whilst some of my TRC teammates do track events and then I’m into my main event at 3 PM the javelin. I was also due to run the 3000 meter steeplechase but when I arrived first thing I realised that the obstacles had been lifted up slightly since I struggled to get over one on Tuesday night. With my back problem I’m struggling to lift my knee on my right side very high so there’s no chance I could get over the higher obstacles say the organisers allow me to swap for the long jump which is after the javelin. As it turns out there is only one other runner in the steeplechase who goes round on his own whilst we are doing the javelin which is very near the water jump. He looks a lot younger than me but is still struggling to get over it so I’m pretty pleased I’m not doing it! I’m the last to throw in the javelin as everyone else is at least half my age, and some less than a third of my age. We get six throws each. My first throw is designed to get a score on the board but it flops and lands tail first so doesn’t count. My second throw is around 15:50m so at least I’m on the board and then throw three also doesn’t count and throw four only gets me to 17:60. Our captain on the day Oli –  has set me a goal of beating his PB of 24:96. Throw 5 is much better but only 22m something. For my last throw I take a long run up and bang I hit 25:41! Fantastic! Straight then into the long jump where there are others in my group and I’m knackered but manage 2:72 with my last jump. Not enough for the podium but I’m delighted to be veterans County champion for the javelin and triple jump. 
  • 9th – Tuesday –  lots of rain on the Monday and Tuesday morning meant no cricket for me so instead I went with Oli to the Carn Brea track session. I had an hour’s javelin coaching and then some tuition on the triple jump in readiness for my appearance at the Cornwall County athletic Championships on Saturday. Over the weekend though I’ve managed to hurt my back so I give club night a miss.
  • 6th – Saturday – 3 – 3 – Trelissick Parkrun marshal –  after running six half marathon plus events in the last two months I decided to take some time off but then having jogged to my marshal position at the top of the notorious Trelissick hill I decided to do some Hill reps on the hill until the runners arrived so I managed to do seven all within 10 seconds of each other.

April 2023 - 10 runs 77 miles - 272 days to the Arc 50 at the end of the month

April Summary:

52 runs and 334 miles in 2023 at the end of April

A great month – and I’m now a year older!

Exe to Axe on my birthday was hard but hugely satisfying. Glad I didn’t know in advance how tough the second half was going to be. 

The track session was good – I need to do more of those.

KVK was great – although not as tough as I had been led to believe. Maybe that was because I done the Exe to Axe 13 days earlier or maybe because I’m feeling stronger over these longer distances. Probably both. 

Run like Hell was a great way to finish the month, catching up with plenty of running friends and podcast listeners and getting out on part of the course for the Arc 50 I hadn’t run before. 

I now need to do the section from Portreath to the finish.

I reckon that is about 7 miles so maybe I’ll do Hells Mouth to the finish and get a bus back. 

My knee has been aching since the Brighton Half 2 months ago. I wonder if the ‘Jeffing’ action caused it – running/walking effectively at 4 different speeds in a 5 minute window and then repeating that 23 times. 

Trevor Lee Track running April 2023
If only I could run like this all the time and not just for a the 400m finish!
  • 29th – Saturday – 8 – 77 – Run like Hell – first event for the new Bys Vyken owners. Small field (79) for this out and back along part of the Arc 50 route I’ve not run before. With the odd exception it was relatively flat. I stopped just past half way to take on a Cola gel – first time I’ve had one of these – and have a few minutes rest and then set off chasing managing to overtake 11 on the way back. According to the results I was 2 places and less than a minute of winning my age group (don’t think there were age group prizes). My right knee is still not 100% – I should probably go and get it looked at. No more races now until June. 
  • 19th – Wednesday – 3 – 68.5  – TRC Track Night – a first of me since I joined TRC a club night at the Barn Brea track which includes a Hoka demo evening. Although I’ve run a lot recently I’m keen to take part in the 5k coached session. I leave Truro at 5:05 for a 6pm start. The traffic is horrendously slow! I arrive at the track at 6:25! I do 4 steady 400m warm ups then I push on for 5 laps getting gradually quicker with lap 4 at 101 seconds the fastest. New target – under 100 seconds for 400m! 
  • 18th – Tuesday – 6 – 65.5  – 5k Course recce – In theory I should be resting after the KVK but its a sunny evening so I have a slow jog to Boscawen Park and then a steady run around the 5k course for next week’s TRC 5k handicap race. Lots of stopping and starting to make notes etc…
  • 17th – Monday – 6 – 59.5  – Club Night Social – big test for the legs and I can’t believe how good they feel – I’m racing along at the front thinking I would be struggling to keep up at the back. My right knee still aches quite a bit. 
  • 15th – Saturday – 16 – 53.5  – KVK – starting and finishing at Perranporth airfield. 2 laps of a course that took you to the top of St Agnes Beacon 4 times. Great weather – actually got a bit sunburnt – back of neck, top of ears, back of knees – didn’t think to use an suncream. First lap 1:42 – second lap 1:59 so 3:41 in total – second lap though did run back down one of the road hills to try and find my microphone muffler which I assume had come off when walking up that hill I took off my hero vest in order to change my cap. Managed to get on some wedding photos at some point – need to find out where that was and then on the same second lap followed the wedding party up a short climb to an hog roost they were having. Someone offered me a glass of Pimms! That’s now 5 tough half marathon + races in the last 8 weekends.  
Trevor Lee at the KVK 2023
On one of the rocky downhills at the KVK
Out on 'Run like Hell'

 

  • 12th – Wednesday – 5.5 – 37.5  – Club night – leading a group on the St Clements loop – more mud than at anytime during the winter. 
  • 8th – Saturday – Cornwall Running Show – sold and signed 8 books ! 
  • 5th – Wednesday – 6.5 – 32  – Club night – trying out my legs with a gentle run to the club then out with the Transition group before peeling off and heading home. That was ok. 
Final few yards along the prom
The finish line of the Exe to Axe
  • 2nd – Sunday  – 22 – 25 – Exe to Axe – its my birthday! And want a tough run to celebrate it! We are bused out from Seaton to Exemouth and then we run back. Leg 1 is to Budleigh Salterton and includes an inland diversion but is generally relatively easy. Leg 2 takes us to Sidmouth.  11 miles in and the first major climbs as we approach the town where my crew meet me. And then  bang! The course changes character completely! Suddenly it feels like we are constantly climbing – usually steps – one of my miles takes 24 miles. We reach Branscombe Mouth at about 18 miles. The climb out of Branscombe is tonight but then the last 3 miles aren’t too bad. We finish all the way along the prom following yesterday’s parkrun route. What a tough event! I reckon it was harder than Cousin Jack and I didn’t expect to say that. 119 finishers, I’m 96th in an official time of 5:18:16 – 7th and last in my age category. The field is spread – I’m 2 mins 32 seconds behind 95th and 6 mins 22 secs ahead of 97th. 39  runners added 4 miles on at the beginning to complete the marathon version including Mandy and Vicki who were the only runners I saw or spoke to in the last 8 miles or so. I hadn’t realised there was a marathon version until I asked them why their numbers were a different colour to mine. There was also a start from Sidmouth with 12 runners and a 2 person relay with 13 teams. Seems a bit of a shame this run doesn’t get more entrants – especially given that the ‘Grizzly’ which is also in Seaton attracts a sell out field of 2500. 
  • 1st – Saturday  – 3 – 3 – Seaton parkrun – a warm up for Sunday – a couple of ties up and down the prom having started and finished on the pebble beach. Happy with 26:17 and almost a minute ahead of Jim. 

March 2023 - 11 runs 69 miles - 302 days to the Arc 50 at the end of the month

March Summary:

I said when I finished the Cousin Jack in 2020 I wouldn’t do it again. I didn’t enjoy all the falling over on the slippery route. Then of course covid struck. I did return in 2022 as a marshal. And in 2023 I was back running it. Mainly because it’s a key part of the Arc 50 route so a good opportunity to practice.

And of course get a sense of perspective. I’ll have done 12 miles when the CJ route hits the coastal path and when I’ve finished the CJ route I’ll have a mere 21 miles to go. 

Feels very daunting when I think of it in those terms. 

Plenty of running to be done in the next few months to build stamina, lose a couple of pounds and get ready for the Arc 50!

March included ‘Jeffing’ the Falmouth Half Marathon and recording a time which was almost 1.5 minutes quicker than my event PB from 2019.

The organisers of the Trelissick parkrun on the last Saturday in March suggested it should be ‘fancy dress’ to celebrate the arrival of spring. So an excuse to wear all the cricket gear!

And as I kept telling everyone my 32:20 broke the course record for someone wearing cricket gear. A course record that happened to be held by me! 

Trevor Lee running Trelissick parkrun as a cricketer
Finishing the Trelissick Parkrun in a course record
Trevor Lee at Cousin Jack 2023
Coming up the final steps at the end of the Cousin Jack.
With some club mates at the Cousin Jack pre-run briefing in the Miners Chapel at St Just
Trevor Lee at Cousin Jack 2023
Feeling good out on the course - carried the poles last few miles - makes a difference
Big finish at Penryn parkrun
Going all in on the final uphill bend of the Penryn parkrun on March 18th
  • 28th – Tuesday  – 6 – 69 – Walk/Run group lead –  My turn to lead the group – and we’ve moved to our summer meeting point at Boscawen park which means I get 3 miles extra by running there and back. It’s the only running I’m planning this week as I want my legs to be ready for Exe to Axe on Sunday with a Seaton parkrun as the warm upon the Saturday. 
  • 25th – Saturday  – 3 – 63 Trelissick parkrun –  The message said fancy dress to spring into spring. So a good excuse to get all the cricket gear out. I did this once before in July 2021 when it was my 100th parkrun. My 98th had been the last one before covid so a big gap between 98 and 100 at the time. I ran 34:44 that day so delighted today to do 32:20. I didn’t wear a ‘box’ as I took it with me but neglected to wear something it could fit into. 
  • 22nd – Wednesday  – 8.5 – 60 Club Night –  Dropped in at the back of the 5.5 mile city circuit plus run to club and back
  • 20th – Monday  – 6.5 – 51.5 Club Night Social –  It’s my turn to lead the group on the last Monday night run before the clocks change. To celebrate it rains! I take them on a new route – essentially to ensure the quicker runners don’t disappear as they don’t know the course. A cunning plan! 
  • 18th – Saturday  – 3 – 45 Penryn Parkrun –  It looks fairly innocuous as it’s 3 laps of a course which is largely on a long straight which goes round a marker post and comes back. I didn’t used to be a fan of lap courses but I am now as you see the leaders a few times and you can judge where you are against those you are competing with. The course has a sharp short downhill bit which you run three times and then three times back up the incline! 27:30 is ok – 11 seconds quicker than Feb 18th when I think I was wearing the fast road shoes.
  • 15th – Wednesday  – 4 – 42 Club Transition Group Lead – I give them a different course. Legs are feeling ok. It’s new members and pizza night so I take the car. 
  • 12th – Sunday  – 13 – 38 Falmouth Half Marathon – A first. I travel to a half marathon by train. The Falmouth half is organised by the local running club in conjunction with Cornwall Hospice Care. The race HQ is at Princess Pavilions which is a 5 minute walk from the station. The first train is 8:50am and takes 20 minutes. Race starts at 10am with registration closing at 9:30am. It works really well. And it’s time to ‘Jeff’ again! Mainly because I’ve done this race twice before with the 2019 course virtually the same as today. What might be tricky is that this is a hilly route so there’s a good chance I’ll be walking down some of the hills. That happens! But I’m round in 2:05:10 – that’s better than my 2019 time of 2:06:30. Two ‘Jeffed’ half marathons and two great times for me. I need to find a road marathon on a flattish course and try ‘Jeffing’ then. Park that looking at my Arc 50 plan until 2024.

    I cross the line around 12:05 so after a stretch and chat with other runners I grab my race bag and head for the station to catch the 12:24. I’ve got enough time to change out of my sweaty top and enjoy the flask of tea and bagel I took with me. I get back to my house just before 1pm so after a shower I’m off to O50s cricket practice. 

  • 11th – Saturday  – 3 – 25Trelissick Parkrun – I always find that a parkrun prior to a major Sunday run gets the legs moving and not in an amble round way but in a let’s push on a bit and get the legs ready to run hard the following day. That certainly worked in Brighton where my son and I pushed on in the second half of the parkrun. I decide to ‘Jeff’ the park run just to see what happens. It works well and I’m round in 27:44 – happy with that on this course
  • 8th – Wednesday  – 4 – 22Club Transition Group Lead – I’m going a bit ‘Jeffing’ crazy introducing it to the running club transition group. This is a 4 mile run aimed at runners moving up from run/walk, coming back from injury, not yet ready to be in another group. For me it’s a chance to run slowly after the last two weekends. I’ve decided I can do Falmouth half and pick up a place from a club runner no longer able to take part.  
  • 4th – Saturday  – 18 – 18 – Cousin Jack – no races until Feb 28th and now two in six days and this is a tough one! It’s a 5 AM alarm call so that I can be ready to leave by 6 AM the drive to St Ives and catch the coach which leaves at 7:30 AM down to race HQ at St Just. I did this event in 2020 and I didn’t really enjoy – the weather was fine on the day but it was very wet underfoot and I think I slipped over about seven times. But as with most of my local races these days I just love being part of it as I know more and more people and it’s always a great thrill when someone mentions they’ve listened to the podcast. And of course this route forms the toughest part of the arc 50 – by the time we join the coast path we have run a mile but in the ARC 50 that will be about 12 by then stop I record on the way round although I messed up the SD card and it ran out of capacity after 13 miles. I came home in 4:41 which was better than my 5:08 in 2020 and the recording enables me to note lots of key parts of this brutal bit of the course. The prospect of doing 12 miles before this part and then having another 21 to go is something I need to get my head around! But I’m very glad I did the run. One thing that I haven’t cracked is that for whatever reason when I’ve had a really tough run and my legs are very tired I struggled to sleep. So I had a fairly restless night and I don’t know why!
  • 1st – Wednesday  – It’s ARC 50 entry evening! Entries open at 6pm – the website crashes! Eventually I’m in! No going back now! No running this week as I recover from Brighton Half before Cousin Jack. I feel like I’ve got a bit of a cold and the inside of my right knee aches. Not had this before. I am wondering whether to go ahead but i sort my kit Thursday night and decide it’s game o. 

February 2023 - 11 Runs and 66 miles - 333 days to the Arc 50 2024

Trevor Lee Brighton Half Marathon
Giving it my best 'madman' expression during the Brighton Half
Brighton Half Marathon
With my son Jim at the end of the Brighton Half Marathon - he was a couple of minutes ahead.
  • 26th – Sunday  – 13 – 66 – Brighton Half Marathon – My first ‘race’ of 2023. Jim and I are in the yellow pen which is 1:45 to 2:00 – this is when we entered and its feeling a touch ambitious for me as I’m ‘Jeffing’ for the first time. I’ll be running 4 minutes then walking one minute and repeating that throughout and I’m recording for the podcast throughout. With 12,000 entrants it’s a big field with a course that goes out and back both sides of the seafront so the crowds are fantastic. My watch is set to beep when I need to either run or walk. It takes 5 minutes to cross the start line and then of course after 4 mins I stop running – feel like 100’s stream past me! However at the end of the walk minute as I’m feeling fresh I run harder and quicker than normal. This pattern continues with 2 mins of hard running followed by 2 mins of ‘normal’ running. The course has some inclines but generally it feels quite flat. After 5 miles I’m under 9 minute pace. Happy with that given by then I’ve walked 9 times. I keep going – running hard after the walking minute. at 10 miles I’m still under 9 min miling. I had told people who asked before the run that had I run all the way I would be aiming for around 2:04. Three miles to go and I’m on target for a sub 2 hr finish. As the finish closes in the temptation to abandon the walking minute gets bigger. I reach 12.6 miles at 1:54 so I do walk for the last time. At 1:59 I’m 100 yards from the finish. I’m due to walk but I’m not going to now! I cross the line in 1:59:26 – I am delighted! I assumed Jim was ahead of me and he’s at the finish – he finished in 1:57:56 – what a run – I can’t believe I’ve walked 23 times and broken 2 hours. I ran sub 2hrs twice in 2019 – Scunthorpe and Cardiff – but honestly thought I’d never do that again. I’m convinced it was down to the ‘Jeffing’. I’m already thinking what it would be like to run a road marathon using this method – probably in 2024.
  • 25th – Saturday  – 3 – 53 – Start of Brighton half marathon weekend – Jim, Cass and myself walk around 30 minutes to the Hove Promenade – its a fresh morning and a big field – 440 runners. Our plan is to run around in about 30 mins but after a slow start because of the numbers we pick up the pace and then its gets a big competitive towards the end! Jim is home first in 25:15 and I’m just behind him in 25:24 – 2 seconds faster than my previous run here in Nov 2018. Our legs are well and truly stretched in readiness for tomorrow.
  • 22nd – Wednesday  – 7 – 49.5 – lead the TRC Transition 4 mile group with 3 miles added for there and back 
  • 21st – Tuesday  – 4.5 – 42.5 – Lead the TRC walk/run group 
  • 18th – Saturday  – 3 – 38 – Penryn Parkrun – a 3 lap course which is either slightly down hill or slightly uphill – happy with 27:41
  • 17th – Friday  – 8 – 35 – My calf is feeling ok so I head out earlish into the light drizzle to try the run / walk technique. I came across this on the Bad Boy Running Podcast. I don’t normally listen – they’re just a bit too full of themselves for me but this episode featured a guy called Chris Twiggs talking about how he qualified for the Boston Marathon using the Jeff Galloway run / walk technique. I was intrigued so decided whilst listening to adopt a versions of this for the Brighton half. You have to run/walk from the start. It’s not something you do if you’re feeling tired – like I did towards the end of the Loch Ness marathon. So I select an 8 mile route with a few tricky hills. On the Bad Boy FB page I mentioned it and asked for some tips on how to set up a timer. Someone was really helpful and posted details of how to set my Garmin up to beep at 4 min and 1 min marks on rotation. Off I went. However the GPS on my watch was having an off day. Maybe not happy about the new ‘competition’ from the alerts mode. It was telling me I was running 12 min pace when I thought I was doing nearer 10. After what I thought was a couple of miles I re-set the run. That didn’t work. It was only the last mile when my pace reading felt about right. By the end i knew I’d be out for 82 minutes and a quick check of the course on a route planner confirmed I’d done 8 miles. So overall around 10:15 per mile. Given the route I was happy with that. I hadn’t set out to run hard but as I got used to the 4 on 1 off routine I found I was pushing hard during the 4 knowing a break was coming soon. Anyway it was good practice and I’m now looking forward to the real thing at the Brighton half. Stopping to walk after just 4 minutes won’t be easy – perhaps I’ll carry a placard explaining what I’m doing. The race has pacers so it will be interesting to see how I lose ground / regain it. 
  • 15th – Wednesday  – 7 – 27 – Club night – run there and back and lead the Transition group – those moving up from walk/run, those starting running, those returning from injury. 
  • 13th – Monday  – 5.5 – 20 – Monday night social run with club. Calf seems ok. 
  • 11th – Saturday  – 3 – 14.5 – Parkrun – I did it – a week of no running! No big deal I’ve had hundreds of weeks I’ve never run! I warm up and in the Hoka’s follow the 30 min pace chart. Just one snag – I must have started my watch a few more seconds later at the start than I thought. I was convinced I’d got quite a few people under 30 minutes. I had but not as many as I had hoped. I thought my time was 30:08 – it can in officially as 30:16 so one or two who I though had made it hadn’t. I hope they’re not too disappointed and will be back for another go when we next do pacing. I was planning  Sunday run but did indoor biking and cricket practice instead. I’ll go out with the social group on Monday and test the calf. 
  • 4th – Saturday  – 3 – 11.5 – Parkrun – I’m the 30 minute pacer next Saturday so decide to practice running to that pace. I’m armed with a list of checkpoints and times along the course. All going to plan until the left calf with 1.5km to go starts telling me all is not as it should be. I back off and go steady to the end. Ok so it’s time to talk about this calf issue. At the Running show I was tempted on the Scott stand by the promise of fantastic grip and a fabulous show ‘deal’ – I succumbed! – even though I didn’t really need new shoes. It was only in December I had bought the Hoka Mafate 4’s. They are supremely comfortable with great grip and I’ve been wearing Hoka’s since I joined the running club in October 2018. Why change? But I did and in my excitement to try the shoes on that Sunday when I got back I think they got a bit stuck in some mud and I tweaked the achilles / calf. I should have taken a few days off and re-grouped. But was in with a chance of a record month and I needed to stick in a 12 miler. I carried on. Not in any real discomfort but I could feel it. So I’m now taking a week off running and I’m thinking about abandoning the Scotts and sticking with Hoka. 
  • 1st – Wednesday  – 1 – 8.5 – Club Night – I need to test the new Scott shoes out in the muddy conditions of the St Clements woods so I’m leading a small group. 
 

January 2023 - 21 Runs and 123 miles - both personal bests for a calendar month - 361 days to the Arc 50 2024

January saw me complete 21 runs and 123 miles. 

January Summary:

I did get a bit carried away towards the end of the month once I realised I could achieve those 2 PB’s.

I was though carrying a bit of  a calf / achilles injury which started when I got back from the Running Show and went out in the Scotts. 

I realise now that was a rash purchase because (a) I’d just bought a new pair of off road Hoka’s and (b) the Scott show is very different. 

I did the Scotts a couple more goes but they’re not for me. I’ll clean them up and offer them for a bargain price at the Cornwall Running Show in April. 

Trevor Lee at Babbs Mill Parkrun January 2023
Babbs Mill Parkrun - day of the NEC Running Show - the coldest parkrun I've ever done!
  • 31st Tuesday – 4 – 123 – Its a sunny day and I get out just before midday and pick a flattish 4 miler – essentially 2 miles out and back on the top road. Another monthly PB – 123 miles – 1 more than the previous PB! I do have a bit of a sore left calf but I tape it up and have been using the foam roller on it. 
  • 30th Monday – 7 – 119 – It’ say turn to lead the Monday Social Run so with a bit of extra on the way back I get it up to 7 miles for me in total. My PB for a single month is 122 in April 2021 – I need to get out for 4 miles tomorrow to beat that. 
  • 29th Sunday – 12 – 112 – I’ve now equalled the most runs I’ve ever done in a single month (March & April 2020) – a steady 12 miles round the Idless area back roads – set my watch to heart rate so I didn’t keep checking the distance every 2 minutes! 
  • 28th Saturday – 3 – 100 – Steady at the back parkrun brings us the 100 miles for the month.  Today is this year’s Arc 50.
  • 27th Friday – 6 – 97 – Same 10k time trial route as 2 weeks ago and this time 54:39 so really pleased to be under 55 mins.  In the evening I’m at the Penzance checkpoint for the Arc 100. 
  • 24th Tuesday – 4.5 – 91 – Run/walk lead plus 1.5 there and back. I’m closing in on 100 miles in a month. I haven’t done that since April 2021 – my final training  month before the Classic Quarter. 
  • 23rd Monday – 6.5 – 86.5 –  Social group run.
  • 22nd Sunday – 3 – 80 – I get back from Birmingham in 4 hours using a non-stop strategy. Within half an hour I’m out in the new shoes and jacket on a 3 mile loop that takes in a muddy field. They feel a bit different to Hoka’s but I deliberately targeg the worst mud bits and I’m pleased with the grip. I’m going to properly text them at Cousin Jack – an 18 miler on the Arc 50 course between St Just and St Ives at the beginning of March. 
  • 21st Saturday – 6 – 77  – I meet Beth Friday night near tone NEC. We’ve got an Airbnb and we go the Running Show on Saturday. First up though it’s the nearest Parkrun – a 1.5 jig to Babbs Mill. Usually they attract around 80 participants- today 352! I think I did win the shout out for the longest journey – Truro. It’s bitterly cold – frozen  cars and fog and on the second lap of two my hands are so cold I deliberately keep stretching and unstretching my fingers as I’m convinced they are going to fall off! I record 26:19 which I’m delighted with. Same time same course last week and I would have finished 17th – this week 142nd! The running show is rammed. I somehow end up buying a pair of Scott’s Supertrac Ultra shoes. I’ve read about Scott’s and I know a couple of people who have them but I’ve never tried them. They had a stand, a generous show offer, the shoes felt good. Sold! I also acquired an Instinct small hydro set for training so I don’t have to take the big Hydro vest or a waist belt which I’m not keen on. A Harrier waterproof jacket completed the purchases. 
  • 18th Wednesday – 5.5 – 71 – Club night and a couple of meetings to chair so drive to club. Tag onto a pretty brisk 5 mile group which is a good work out.  last training run. 
  • 17th  Tuesday – 4.5 – 66.5  – Some of us take it in turns to lead our club run/walk group on Tuesday evenings. My turn next week so I thought I’d take along with this week’s leader Chris Ramsey to ensure I knew the route. It’s 3 miles but running to the start and heading back adds another 1.5 miles.
  • 16th Monday – 4.5 – 62  – Back in the Dunes with Tracy and this time it is properly dark. There are a series of large granite WayMarker signs to follow but nevertheless I did take a couple of wrong turns but good to get a proper dark run in the dunes done. I recorded an episode of the podcast whilst on the run – the Dunes bit itself is about 3.5 miles. It will be a good reminder for me for next time of the points where I did go wrong. 
  • 15th Sunday – 10 – 57.5 – Extend the route from the previous Sunday to get to 10 miles. 1:41 in total so just o er 10 min / miles. Happy with that at this stage of the year.  
  • 14th Saturday3 – 47.5 – Parkrun tail runner – I’m running of sorts all the time so extra time on feet. 
  • 13th Friday – 6 – 44.5 – Another solo run. This time the Newham Trail 10k ‘time trial’ – a route that my son Jim and I had competed on during lockdown. The finish is just past the house. I pushed hard and recorded 55:32 – happy with that given first time I had done this ‘time trail’ since around June 2020. 
  • 11th Wednesday – 8.5 – 38.5  Same off road club night run as previous week with 3 miles for running there and back.  Getting back into the swing of things running wise. 
  • 9th Monday – 7 – 30 Club social run – get an extra couple of miles via run to start and run back so 7 in total. 
  • 8th Sunday8 – 23 Solo training run – 8 miles. No big deal I did loads in 2020 and 2021 except I hadn’t done one since the last training run for the Loch Ness marathon. That was mid September. So finally I get out the front door! There’s a nice road route out the back of Truro with several options to find your way back. 
  • 4th Wednesday – 5.5 – 15 – Ok let’s make that 3 successive days of running. It’s club night. Running to club night and back adds 3.2 miles to whatever club run I do. My daughter is here and cooking post run tea so I decide to drive. I lead a 5.5 largely off route through the woods at St Clements. A good opportunity for head torch and mud running. I have acquired some Hoka Mafate Speed 4 with deep lugs. They go well in the mud and wet conditions in the woods. 
  • 3rd Tuesday – 4.5 – 9.5  a key section of the Arc 50 are the Dunes at Hayle Towans. Affectionately known as the ‘Dunes of Doom’. I’ve done a rough plan based on Andy’s plan from 2022 whilst adding on quite a bit as I’ll be slower than he was and I’ll definitely be running the Dunes in the dark. So welcome to my team Tracy Waite. Tracy is a personal trainer and top runner. She lives near Hayle and knows the Dunes better than most. I met Tracy at the 2022 Cornwall Running Show. She was one of the organisers and I had a stand for the ‘Running 44@60’ podcast. We had a couple of recce runs in the autumn when it was light hut now we needed some darkness! I met Tracy at the end of the Dunes at Godrevy. This is a significant location as it’s 11 miles from ten finish and the last cut off at 8pm. Tracy picks me up, drives us to Hayle and we’ll run the 4.5 miles back to my car. It was quite dark enough early on but the last half was in the dark / twilight. My Christmas Fenxi headtorch had its first proper outing. It was great. This was the first time I’d run on successive days with the exception of Park Runs on Christmas Eve and Christmas Day since mid October. 
  • 2nd Monday – night club social – 5 – 5 –  its social run night at Truro Running Club – I’m trying to run to all club activities within two miles of where I live unless I’ve got a meeting that needs lots of stuff – As the run towards the end comes close to my house I dive off home but it’s 5 miles. The longest I’ve run for 3 weeks. 
  • 1st – Sunday – New Years Day – I’m marshalling at the Brown Willy run – a good reason not to run on day one of the New Year. Many do and then do my follow it up! Assuming the Arc 50 in 2024 is on Saturday January 27th 2024 there are as of today 392 days to go. 

Start of January 2023 - 392 days to go - I need to lose a couple or five pounds and get out running!

2022 saw me complete 107 runs and 664 miles. 

Highlights from 2022:

Loch Ness Marathon – Oct 2nd – although the route was relatively flat I was disappointed to take 5:09 – on reflection I probably went too fast first half – 2:11 – I don’t think I did enough training and there were no crowds to help keep me going. 

Cleethorpes Parkrun – Aug – 24:43 – my second fastest ever 

Fordh Sen Mighal – Dec – 10 minutes quicker than 2021

National Trails Relay – running leg 35 – Helford to Porthoustock

The start of the Loch Ness Marathon