What I didn't see up the track!

Coaching tip: Always select the right shoes for your race ahead of the event or you might not have the correct shoes.

Best not to make any comment about this race!

Happy New Year!

On Steroids!

A neighbour saw me just after I'd finished my 'weights' session (looking pumped up) and reported to his 'Mrs' who reported to my 'Mrs' that I looked as if I was on steroids!

This made Natalie laugh and made me feel that the endless Push Ups, Chin Ups and Curls are having an effect! Unfortunately the holiday season beerage is also having an effect on my physique below the rib cage.

Our kids seemed to love all their presents and have a really good time which made us feel happy and relaxed.

I should not have attempted to have a go on Max's 'Powerwing' ! It has the nervy effect of the back wheels swing around 360 O on you! With a dodgy knee this is best avoided! Best used at night as the wheels light up multi colour!

Still waiting for the knee to become completely pain free before contemplating low key low impact exercise (cycling/walking/swimming). I have pretty much got full range of motion, pain free, when non load bearing.

Annus Horribilis

I rested Friday and ran Saturday.

I again limped for around 2 or 3 K before the pain subsided to maintainable proportions!

Not happy, again I only managed 6K's in 27m52.

It is the area slightly below the knee joint that is still sore.

The inconvenient truth is that things just aint right!

My MRI diagnosed torn cartilage and bone oedema (or bruising). The cartilage is sorted but I believe the current pain more in the head of the fibular/tibia, must be the result of the bone oedema. Heavens knows where I stressed the bone sufficiently to cause this issue.

I shall stop trying to run on it for a few weeks and see if it's any better.

Tough Going

Tough Going!

I took two days rest to see if the pain I was experiencing in the op knee would lessen. The first K this morning suggest nothing much had changed! Quite painful, but after about 1500m it relented somewhat and I was able to complete 6K's at my most modest early morning pace! Early mornings have always been difficult running for me but still it was only 26 O C and the early morning sun afforded the slightest of angles from the Sun (it wasn't quite directly overhead at 6.00am!) so that some shade was thrown onto the course.

Roo 6KM 28m36

Richard Goodman has the talent to go to the very top!

Monday eve 6KM Roo 27m37

My knee hurt, I had forgotten to take an anti inflammatory tablet, but still the pain worried me. Decided to rest it today Tues.

Update on young Richard Goodman. A fantastic performance in the European XC Champs 5th place 3yrs underage! He took the lead at one point in this race!

My old Club Reported;

Richard Goodman hits Team Gold for GB U20s at European Champs in Dublin 14th Dec 2009

On yet another memorable day for GB cross country runners there were a host of GB medalists at the European Cross Country Champs which were held at a tight, picturesque Santry course in the northern suburbs of Dublin. Hayley Yelling led the way with a 'gun to tape' win in the Senior Womens' race while Mo Farah collapsed over the finish line as he won Silver in the Mens race. Nearly all the GB teams won team medals. Shaftesbury were delighted to be represented by Richard Goodman in the Under 20 race and he did both himself and coach Geoff Williams proud as he placed 5th in the race and was third scorer in a dominant display by the GB team who secured Team Gold medals. The multi lap course needed total concentration and while Richard had won the UK trial in Liverpool on a very muddy course, four days of sunny weather had dried out the course although the corners had remained slippery. Never out of the top six Richard (here seen battling it out with fellow Brit Nick Goolab) covered all of the early breaks but when there was a final effort led by team mate James Wilkinson with about one kilomtre to go he struggled to respond and a small gap emerged behind the three man breakaway group. A dramatic chase ensued with the Belgian winner Jeroen D'Hodet just holding off a final surge from GB's Nick Goolab (2nd) and James Wilkinson (3rd) with 5th placed Goodman just 9 secs off victory as he held off the fast finishing Portugese and Servian runners in chasing down early leader Moen of Norway who finished 4th. This was great experience for Goodman as he was the youngest runner in the race and potentially has three more years in this age group. Great to see Paul 'Skoffer' Simons flying the Humbug supporters flag in Ireland. He was recently selected as a reserve for the England M45 team. Full results can be downloaded by going to http://www.european-athletics.org/index.php?option=com_frontpage&Itemid=1color]

James Harrison M45 800m 2:01.63

James ran 800m on Sat in 2:01.63 to improve his seasons best by a small margin and stays 9th in the World Rankings.(No.1 in the World 10,000m M45 2009 ).

Current World Rankings


Men - M 45 - 49

1:55.70 i Tony Young USA Seattle 14.02.2009
1:57.04 Michael Sherar CAN Toronto 07.07.2009
1:57.89 i Scott Hartley USA Colorado Springs 01.03.2009
1:59.39 Michel Bertrand BEL Saint Mard 17.05.2009
2:00.18 Andre Lafere BEL Herentals 03.05.2009
2:01.0 Jean Etienne Jeannot FRA Fort de France 14.03.2009
2:01.10 i Paul Osland CAN Toronto 21.02.2009
2:01.11 i Alain Boucher CAN Ottawa 17.01.2009
2:01.85 James Harrison AUS Sydney 14.02.2009
2:01.96 Patrick Roegiers BEL Maldegem 26.09.2009
2:01.99 i John Hinton USA Landover 20.03.2009
2:02.08 Habib Abdellaoui FRA Maubeuge 20.06.2009
2:02.27 Jesus Borrego Llamas ESP WC Lahti 28.07.2009
2:02.3 Jose Martinez Santome ESP Vigo 18.06.2009
2:02.64 i Kevin Forde USA Landover 20.03.2009
2:02.89 Markus Zerres GER St. Wendel 27.06.2009
2:02.93 Corne Haast NED Uden 27.06.2009
2:02.94 Allen McDuffrie USA Aliso Viejo 20.06.2009
2:03.00 Allan Cook AUS Melbourne 28.03.2009
2:03.1 Simon Anderson GBR Exeter 21.06.2009
2:03.25 Xavier Lefay FRA Tours 26.04.2009
2:03.39 Yves Jayet FRA Villefranche 27.06.2009
2:03.81 Günter Traub GER St. Wendel 27.06.2009
2:03.96 René Pedersen DEN WC Lahti 28.07.2009
2:04.10 Tobias Philander RSA WC Lahti 28.07.2009
2:04.17 Marc Masschelein BEL Gent 21.07.2009
2:04.29 Jörg Sender GER St. Wendel 27.06.2009
2:04.54 Marijn Michels NED Amersfoort 21.06.2009
2:04.67 i Kofi Agyei GBR EC-i Ancona 25.03.2009
2:04.87 Sean Price GBR Cardiff 13.05.2009
2:04.90 i James MacDonald GBR Glasgow 21.02.2009
2:04.91 Hecini Aissa ALG WC Lahti 28.07.2009
2:04.92 Vladislav Kutsaev RUS WC Lahti 28.07.2009
2:05.01 Keith McGhie GBR Stretford 21.07.2009
2:05.07 Brett Winter AUS Brisbane 04.04.2009
2:05.21 i Fabio Biferali ITA EC-i Ancona 25.03.2009
2:05.25 Eric Rademakers NED Steenbergen 28.06.2009
2:05.32 i Johan Engholm SWE EC-i Ancona 25.03.2009
2:05.36 Derek Watson GBR Dunfermline 14.06.2009
2:05.38 Daniel Got FRA Remiremont 13.06.2009
2:05.46 i Alex Bryce GBR EC-i Ancona 25.03.2009
2:05.47 Corné Haast NED WC Lahti 28.07.2009
2:05.69 Alec Michael Toll RSA WC Lahti 28.07.2009
2:05.69 Jose Vicente Ramos Aznar ESP Elche 13.06.2009
2:05.75 Nestor Marie Luce FRA Villefranche 27.06.2009
2:05.75 i Julio Manuel Iglesias Miranda ESP La Coruna 07.02.2009
2:05.77 i Sean Price GBR EC-i Ancona 25.03.2009
2:05.79 Scott Landis USA Oshkosh 09.07.2009
2:05.79 Eric Parker USA Lisle 18.04.2009
2:05.90 Hans Van de Mortel NED Oosterhout 13.06.2009
2:05.99 David Bearsdell CAN Kamloops 19.07.2009
2:06.00 Jukka Kaukola FIN WC Lahti 28.07.2009
2:06.02 Jeff Williams USA West Lafayette 18.04.2009
2:06.10 Jeff Mann USA Oshkosh 09.07.2009
2:06.0 end

2009 USATF National Club Cross Country Championships

Men 40 - 44
1 1 Tracy Lokken, 44, Marquette, MI 32:10 Front Line Rt M4
2 2 Simon Gutierrez, 43, Alamosa, CO 32:14 FleetFeetBoulderRt M4
3 3 Chad Newton, 40, Pisgah Forest, NC 32:18 Atlanta Tc A M4
5 4 Paul Aufdemberge, 44, Redford, MI 32:29 Front Line Rt M4
6 5 Raymond Pugsley, 40, Potomac Falls, VA 32:32 Baltimore/Washtn Rcm4
7 6 Edmund Burke, 40, Burtonsville, MD 32:38 Pacers/Brooks Rt
8 7 Gray Mavhera, 40, Moreno Valley, CA 33:00 Compex Racing M4
9 8 Chris Wiley, 40, Atlanta, GA 33:10 Atlanta Tc A M4
10 9 Kent Lemme, 43, Williamstown, MA 33:12 GreaterSpringfldHarM4
11 10 Mark Hixson, 44, Simsbury, CT 33:12 Hartford Track Club
13 11 Michael Nahom, 42, New Milford, CT 33:22 GreaterSpringfldHarM4
16 12 Eric Stabb, 41, Athens, GA 33:38 Atlanta Tc A M4
17 13 Byrne Decker, 42, Yarmouth, ME 33:46 Dirigo R C. M4
18 14 Thomas Goldsby, 40, Pickerington, OH 33:53 Columbus Running CoM4
19 15 Valentin Alvarez, 40, Marietta, GA 33:54 Atlanta Tc A M4
20 16 James Johnson, 41, Boulder, CO 33:55 FleetFeetBoulderRt M4
21 17 John Reich, 40, Scottsdale, AZ 33:56 Arizona Blaze M4
22 18 Mark Goettel, 42, Cumberland, ME 33:57 Dirigo R C. M4
23 19 Thomas Lentz, 42, Cincinnati, OH 34:03
24 20 Chris Schille, 43, Cupertino, CA 34:07 Asics Aggie Rc M4
25 21 Kristian Blaich, 43, Decatur, GA 34:11 Atlanta Tc A M4
26 22 Steve Kartalia, 44, Westminster, MD 34:12 Baltimore/Washtn Rcm4
28 23 Darren De Reuck, 44, Boulder, CO 34:15 RunRepublicBoulder M4
29 24 Michael Lynes, 43, Tacoma, WA 34:17 Club Northwest M4
30 25 John Hopple, 41, Canton, OH 34:22 Second SoleRockyRivM4
31 26 Dan Franek, 44, South Portland, ME 34:29 Dirigo R C. M4
32 27 Ben Sauvage, 40, Seattle, WA 34:30 Seattle Rc M4
33 28 Matthew Whitis, 41, Columbia, SC 34:32 Atlanta Tc A M4
36 29 Peter Keating, 43, Columbia, MD 34:37 Baltimore/Washtn Rcm4
37 30 Andres Wright, 42, Frederick, MD 34:37 Baltimore/Washtn Rcm4
38 31 Michael Livingston, 44, Folsom, CA 34:38 Asics Aggie Rc M4
39 32 Paul Deaton, 40, Mount Berry, GA 34:39 Atlanta Tc B M4
41 33 Keelyn Wu, 42, Freeport, ME 34:42 Dirigo R C. M4
44 34 Armando Oliveira, 42, New York, NY 34:50 Central Park Tc
46 35 Francis Burdett, 44, Worcester, MA 34:54 GreaterSpringfldHarM4
49 36 Michael Bailey, 40, Seattle, WA 35:00 Seattle Rc M4
50 37 Michael Iacofano, 41, Medina, OH 35:00 Second SoleRockyRivM4
52 38 Glen Weissman, 40, Bellevue, WA 35:02 Seattle Rc M4
53 39 Steve Menovcik, 41, Grand Ledge, MI 35:03 Front Line Rt M4
54 40 Blair Cossey, 44, Seattle, WA 35:04 Seattle Rc M4
55 41 Sebastian Villalva, 43, Washington, DC 35:05 Dc Capitol T&F & Ccm4
60 42 Erik Werner, 40, Boulder, CO 35:14 RunRepublicBoulder M4
61 43 Joe Sneed, 42, Soddy-Daisy, TN 35:15 Chattanooga Tc M4
63 44 Michael Buckhoff, 43, Hesperia, CA 35:16 Compex Racing M4
65 45 Kevin White, 42, Virginia Beach, VA 35:27 Colonial RoadRunrs M4
66 46 Mark Gilmore, 41, Columbia, MD 35:29 Baltimore/Washtn Rcm4
68 47 Ken Wempe, 41, Rome, GA 35:33 Atlanta Tc A M4
72 48 John Moss, 40, Los Angeles, CA 35:43 *Compex Racing M4
73 49 Michael Strickland, 43, Marietta, GA 35:46 Atlanta Tc A M4
75 50 David Schumacher, 41, Huntington Beach, CA 35:49 *Compex Racing M4
78 51 Mitch Figas, 42, Washington, MO 35:53 Big River RunningCoM4
81 52 Sid Sullivan, 43, Boise, ID 35:59
84 53 Rob Chenoweth, 41, Chicago, IL 36:05 Fleet Feet/Nike Rt
87 54 Jeff Hongo, 44, Campbell, CA 36:08 Asics Aggie Rc M4
91 55 Robert Landry, 41, Ludlow, MA 36:20 GreaterSpringfldHarM4
94 56 Robert Grove, 42, Folsom, CA 36:25 Asics Aggie Rc M4
96 57 Damon Blackford, 44, Akron, OH 36:29 Second SoleRockyRivM4
97 58 Richard Dissly, 44, Boulder, CO 36:32 FleetFeetBoulderRt M4
102 59 Thomas Preiss, 40, South Lyon, MI 36:45 Front Line Rt M4
106 60 Vince Calvo, 43, Erie, CO 36:51 RunRepublicBoulder M4
107 61 Carl Winter, 43, Seattle, WA 36:53 Club Northwest M4
110 62 Dan Schramm, 44, Martinsville, IN 37:01
112 63 Marc Bromberg, 41, Boulder, CO 37:04 FleetFeetBoulderRt M4
117 64 David Buysse, 41, Carmel, IN 37:13 Igloi Track Club
118 65 Quoc Tran, 40, Lynnwood, WA 37:18 Seattle Rc M4
120 66 Barry Lucas, 43, Maryville, TN 37:21 Chattanooga Tc M4
122 67 Rodney Timpson, 44, Abingdon, MD 37:25 Dc Capitol T&F & Ccm4
125 68 Jerome Henry, 42, Greeley, CO 37:28 RunRepublicBoulder M4
127 69 George Zack, 40, Broomfield, CO 37:33 FleetFeetBoulderRt M4
137 70 Bill Newsham, 44, Brookline, NH 37:51 Greater Boston Tc
140 71 Brian Cloherty, 40, Roslyn Heights, NY 37:55 Bellmore Striders M4
143 72 Robis Degirmenci, 40, Syosset, NY 38:07 Bellmore Striders M4
149 73 Greg Wilmer, 41, Pickerington, OH 38:21 Columbus Running CoM4
154 74 Roger Dix, 42, Sacramento, CA 38:30 Asics Aggie Rc M4
158 75 Gregory Dawson, 44, Williamsburg, VA 38:47 Colonial RoadRunrs M4
160 76 Curt Bachus, 44, Akron, OH 38:59 Eastern Buckeye Tc M4
168 77 Andrew Biancheri, 41, Westborough, MA 39:11 Greater Lowell Rr
173 78 Brent Coon, 44, Fairfax, VT 39:28 GreaterSpringfldHarM4
176 79 Brian Cox, 44, Williamsburg, VA 39:36 Colonial RoadRunrs M4
189 80 Baron Smith, 42, Fountain Hills, AZ 40:23 Arizona Blaze M4
190 81 Paul Johnston, 42, Chicago, IL 40:24 Fleet Feet/Nike Rt
198 82 Delbert Marriott, 40, Sikeston, MO 40:38 Split Master TimingM4
214 83 Raul Lazo, 42, Bethpage, NY 41:44 Bellmore Striders M4
234 84 Robert Krile, 43, Westerville, OH 43:26 Columbus Running CoM4
278 85 Khalid Mulazim, 43, Cleveland, OH 49:44

Men 45 - 49
4 1 Peter Magill, 48, South Pasadena, CA 32:26 Compex Racing M4
12 2 Danny Martinez, 47, Alhambra, CA 33:16 Compex Racing M4
14 3 Michael Payson, 46, Falmouth, ME 33:28 Dirigo R C. M4
15 4 Mike Scannell, 47, Grand Blanc, MI 33:32 Front Line Rt M4
27 5 Andrew Ames, 46, Boulder, CO 34:13 FleetFeetBoulderRt M4
34 6 Tony Young, 47, Redmond, WA 34:35 Club Northwest M4
35 7 Andy DiConti, 47, San Gabriel, CA 34:36 Compex Racing M4
40 8 Ken Ernst, 48, Mission Viejo, CA 34:40 Compex Racing M4
43 9 Eric Stuber, 46, Lansing, MI 34:48 Front Line Rt M4
45 10 Ron Lombardi, 45, Brimfield, MA 34:52 GreaterSpringfldHarM4
51 11 Dan Arsenault, 47, Santa Ana, CA 35:02 Compex Racing M4
56 12 Ron Zywicki, 48, Traverse City, MI 35:06 Front Line Rt M4
58 13 John O'Hearn, 47, Redmond, WA 35:06 Club Northwest M4
59 14 Timothy Ensign, 47, Chattanooga, TN 35:11 Chattanooga Tc M4
62 15 Dave Bussard, 49, Elkhart, IN 35:16 Front Line Rt M4
67 16 Daniel Feder, 46, Woodside, CA 35:32 Asics Aggie Rc M4
70 17 Chris Chattin, 45, Columbia, MD 35:36 Baltimore/Washtn Rcm4
71 18 David Matherne, 45, Cartersvile, GA 35:41 Atlanta Tc B M4
74 19 J Pepper, 46, Stockbridge, MI 35:47
77 20 Jeff Ambos, 48, Riverside, CA 35:52 Compex Racing M4
79 21 Bob Brennand, 48, Olympia, WA 35:57 Club Northwest M4
83 22 Steven Stahl, 45, Bay Village, OH 36:05 Second SoleRockyRivM4
85 23 Joseph Johnson, 48, Chattanooga, TN 36:05 Chattanooga Tc M4
86 24 Peter Hopkins, 46, Boulder, CO 36:06 RunRepublicBoulder M4
88 25 David Berardi, 49, Baltimore, MD 36:08 Baltimore/Washtn Rcm4
89 26 Paul Abdalla, 48, Duvall, WA 36:13 Club Northwest M4
99 27 David White-Espin, 48, Seattle, WA 36:36 Club Northwest M4
103 28 Bryan Hacker, 46, Cool, CA 36:45 River City Rebels
115 29 Herbert Cratty, 45, Poland, OH 37:09 Eastern Buckeye Tc M4
131 30 Ben Szporluk, 45, Cleveland, OH 37:38 Second SoleRockyRivM4
135 31 William Shires, 45, Charlotte, NC 37:48
138 32 James Chaney, 46, Fairlawn, OH 37:52 Second SoleRockyRivM4
139 33 Jim Prescott, 46, Glendale, AZ 37:53 Arizona Blaze M4
145 34 Todd Barnes, 46, Glendale, AZ 38:16 Arizona Blaze M4
157 35 Jeff Sowards, 46, Marysville, WA 38:38 Eastside Runners
162 36 Tom Grantonic, 48, Youngstown, OH 39:03 Eastern Buckeye Tc M4
167 37 James Maynard, 45, Boulder, CO 39:10 RunRepublicBoulder M4
171 38 Thomas Stewart, 48, Baltimore, MD 39:24 Dc Capitol T&F & Ccm4
186 39 Michael Berry, 46, Signal Mountain, TN 40:07 Chattanooga Tc M4
202 40 Jim Bitsko, 49, Doraville, GA 40:46 Atlanta Tc B M4
219 41 Allen Duncan, 46, Ann Arbor, MI 42:12 Tortoise and Hare Ac
226 42 Matt Marshall, 45, Groveport, OH 42:58 Columbus Running CoM4
231 43 Keith O'Brien, 45, Chelmsford, MA 43:19 Greater Lowell Rr
236 44 Roberts French, 47, Dexter, MI 43:32 Tortoise and Hare Ac
239 45 Phillip Pillin, 47, Poland, OH 43:58 Eastern Buckeye Tc M4
265 46 Phil Bush, 49, Lakewood, IL 46:44 Health Bridge Rr
268 47 Chris Franks, 48, Glendale, AZ 46:58 Arizona Blaze M4

Men 50 - 54
42 1 Joe Sheeran, 52, Ellensburg, WA 34:45 Eastside Runners
47 2 Mark Reeder, 50, Brighton, MA 34:55 Greater Lowell Rr M5
48 3 Norm Larson, 53, Burlington, VT 34:58 Green Mountain Ac M5
64 4 Michael Smith, 51, Rentonw, WA 35:20 Club Northwest M5
69 5 David Cannon, 53, Seattle, WA 35:34 Club Northwest M5
80 6 Rudy Munoz, 51, Fresno, CA 35:58 Asics Aggie Rc M4
82 7 Steve Gallegos, 54, Golden, CO 36:01 Foot of the RockiesM5
90 8 Thomas Dever, 52, Terre Haute, IN 36:16 Athletic Annex Rc M5
92 9 Mark Tensing, 50, Cincinnati, OH 36:21 RunninSpotEarthDrumM5
93 10 Daniel Greer, 50, Boulder, CO 36:23 RunRepublicBoulder M4
95 11 William Enicks, 50, Signal Mountain, TN 36:29 Chattanooga Tc M5
98 12 Jc Collins, 53, Livonia, MI 36:36 Front Line Rt M5
100 13 Tony Bates, 50, Salsbury, VT 36:39 Green Mountain Ac M5
101 14 Stephen Chantry, 54, Williamsburg, VA 36:42 Colonial RoadRunrs M4
104 15 Eugene Rutz, 50, Cincinnati, OH 36:46 RunninSpotEarthDrumM5
105 16 Peter LaGoy, 50, Hopkinton, MA 36:47 Greater Lowell Rr M5
108 17 Robert Whetten, 50, Canton, GA 36:54 Atlanta Track Club M5
109 18 James Miller, 51, Essex Junction, VT 36:57 Green Mountain Ac M5
111 19 Donald Baker, 52, Carmel, IN 37:03 Athletic Annex Rc M5
113 20 Ken Youngers, 53, Decatur, GA 37:06 Atlanta Track Club M5
114 21 Jack Pilla, 51, Charlotte, VT 37:09 Green Mountain Ac M5
116 22 Phil Richey, 52, Grayson, GA 37:10 Atlanta Track Club M5
119 23 David Oliver, 53, Westborough, MA 37:19 Greater Lowell Rr M5
121 24 Daniel Bird, 50, Cincinnati, OH 37:22 RunninSpotEarthDrumM5
126 25 Chad Varga, 51, Hixson, TN 37:29 Chattanooga Tc M5
129 26 Frederick Motteler, 53, Woodinville, WA 37:34 Club Northwest M5
132 27 Jeffery Barros, 52, Thorton, CO 37:45 Foot of the RockiesM5
133 28 Kyle Hubbart, 53, Broomfield, CO 37:46 Foot of the RockiesM5
134 29 Ted Kennedy, 53, Boulder, CO 37:47 RunRepublicBoulder
136 30 Pete Beckman, 53, Cincinnati, OH 37:50 RunninSpotEarthDrumM5
142 31 Rick Bruess, 50, Boulder, CO 38:03 RunRepublicBoulder M4
147 32 Robert Schafer, 51, Scottsdale, AZ 38:19 Arizona Blaze M4
148 33 Robinson Howell, 50, Mercer Island, WA 38:20 Club Northwest M5
150 34 Stan Clark, 54, Pewee Valley. Ky 38:22 Derby City Ac M5
152 35 James Thomson, 50, East Lansing, MI 38:26 Mid-Michigan Tc M5
153 36 Mac Allen, 52, Austin, TX 38:28 Dc Capitol T&F & Ccm4
156 37 Jeffrey Shields, 51, Columbus, OH 38:34
159 38 Bill Valenzano, 50, Cincinnati, OH 38:51 RunninSpotEarthDrumM5
161 39 Eric Clarke, 52, Chattanooga, TN 39:01 Chattanooga Tc M5
163 40 Chris Daily, 50, Farmingdale, NY 39:03 Bellmore Striders M4
165 41 Kevin Finnegan, 52, Fort Knox, KY 39:06 Derby City Ac M5
166 42 Ron Hamric, 52, Bruceton Mills, WV 39:09 Ohio Valley MuddersM5
169 43 Andre Chandonnet, 53, Lowell, MA 39:14 Greater Lowell Rr M5
174 44 Greg Johnson, 51, Knoxville, TN 39:30 Chattanooga Tc M5
175 45 Dennis Coleman, 51, Gaithersburg, MD 39:33 Dc Capitol T&F & Ccm4
177 46 John Stille, 50, Indianapolis, IN 39:38 Athletic Annex Rc M5
178 47 Valdis Zeps, 50, Lexington, KY 39:38 Bluegrass Runners M5
179 48 Kevin Searls, 51, Martinez, CA 39:42 Asics Aggie Rc M4
180 49 Michael Wendorf, 51, Ann Arbor, MI 39:45 Front Line Rt M5
184 50 Hugh Kuchta, 52, Kalamazoo, MI 40:05 Front Line Rt M5
185 51 Ed Frohnapfel, 54, Morgantown, WV 40:06 Ohio Valley MuddersM5
194 52 Win Van Pelt, 52, Renton, WA 40:33 Seattle Rc M4
195 53 Robert Whitaker, 51, Owens X Rds, AL 40:34 Colonial RoadRunrs M4
196 54 Fred Beavers, 52, Longmont, CO 40:35 RunRepublicBoulder
199 55 Michael Cudlip, 52, Ft. Gratiot, MI 40:39 Front Line Rt M5
200 56 William Whitfield, 51, Crystal Lake, IL 40:41 Health Bridge Rr
203 57 Walter Jones, 54, Hurricane, WV 40:51 CapitalCityStridersM5
204 58 Joe Ellis, 53, Martins Ferry, OH 40:55 Ohio Valley MuddersM5
206 59 Michael Bailey, 51, Cross Lanes, WV 41:01 CapitalCityStridersM5
209 60 Robert Kessler, 54, Highlands Ranch, CO 41:13 Team Runners High
217 61 Craig North, 53, Ann Arbor, MI 41:56 Front Line Rt M5
221 62 Chuck Block, 53, Lansing, MI 42:28 Playmakers Racing M5
225 63 Alex Cuozzo, 51, Bellmore, NY 42:51 Bellmore Striders M4
227 64 George Purdy, 54, Morgantown, IN 43:04 Athletic Annex Rc M5
229 65 Mark Baugh, 50, Glen Dale, MD 43:12 Dc Capitol T&F & Ccm4
230 66 Ron Buchanan, 51, Royal Oak, MI 43:17 Front Line Rt M5
237 67 James Stronach, 52, Lowell, MA 43:47 Greater Lowell Rr M5
238 68 Tommy Rueckert, 52, Falls Church, VA 43:50 Dc Capitol T&F & Ccm4
252 69 Randy Wright, 51, Hurricane, WV 45:31 CapitalCityStridersM5
256 70 Jon Killips, 50, Dimondale, MI 45:52 Mid-Michigan Tc M5
261 71 Tim Bailey, 52, Owingsville, KY 46:29 Bluegrass Runners M5
262 72 John Holliday, 51, New Martinsville, WV 46:35 Ohio Valley MuddersM5
266 73 Andy Hannis, 50, Sacramento, CA 46:48 River City Rebels
267 74 Michael Brummer, 54, Shumway, IL 46:49
269 75 Hao-Ming Siu, 54, Louisville, KY 47:07
277 76 Dale Landefeld, 54, Barnesville, OH 49:38 Ohio Valley MuddersM5
280 77 Douglas Hansel, 52, Lansing, MI 50:07 Playmakers Racing M5
281 78 Al Kresslein, 52, Lexington, KY 51:11
286 79 David Hanson, 50, Mason, MI 52:29 Playmakers Racing M5
288 80 Patrick Murray, 52, Lansing, MI 54:47 Playmakers Racing M5
293 81 Richard Oldrieve, 50, Bowling Green, OH 1:14:14 Eastern Buckeye Tc M4

Men 55 - 59
57 1 John Barbour, 55, Gloucester, MA 35:06 Greater Lowell Rr M5
76 2 Rick Becker, 55, Selah, WA 35:50 Club Northwest M5
123 3 Barry Ross, 55, Battletown, KY 37:26 Derby City Ac M5
124 4 John Victoria, 55, Loveland, CO 37:27 Foot of the RockiesM5
128 5 Kevin McMahon, 55, Essex Junction, VT 37:34 Green Mountain Ac M5
130 6 Charles Gray, 55, Pueblo, CO 37:36 Foot of the RockiesM5
141 7 Chuck Smead, 58, Mosca, CO 37:58 Foot of the RockiesM5
144 8 Jim Howard, 55, Applegate, CA 38:11 Tamalpa Runners Inc
146 9 Thom Burleson, 57, Indianapolis, IN 38:18 Athletic Annex Rc M5
151 10 Thomas Wheeler, 57, Santa Monica, CA 38:23
155 11 Gary Romesser, 59, Indianapolis, IN 38:32 Athletic Annex Rc M5
172 12 Keith Woodward, 58, Stowe, VT 39:26 Green Mountain Ac M5
181 13 William Warner, 56, Ringgold, GA 39:47 Chattanooga Tc M5
182 14 Douglas Balogh, 57, Carmel, IN 39:50 Athletic Annex Rc M5
183 15 Jerry Zyskowski, 56, Seattle, WA 39:52 Club Northwest M5
192 16 Heath Hibbard, 56, Montrose, CO 40:27 Foot of the RockiesM5
197 17 Jerry Orange, 56, Louisville, KY 40:37 Derby City Ac M5
210 18 Thomas Eckel, 56, Milford, OH 41:19 RunninSpotEarthDrumM5
211 19 James Thornton, 55, Seaford, VA 41:25 Colonial RoadRunrs M4
213 20 Larry LeGrand, 56, Louisville, KY 41:36 Derby City Ac M5
220 21 Byron Batteiger, 57, Bargersville, IN 42:17 Athletic Annex Rc M5
224 22 Kevin Kelly, 58, Waleska, GA 42:49 Atlanta Track Club M5
235 23 Gary Smith, 56, Hurricane, WV 43:30 CapitalCityStridersM5
240 24 William Waters, 59, Bothell, WA 44:03 Eastside Runners
243 25 Richard Workman, 58, Cross Lanes, WV 44:41 CapitalCityStridersM5
246 26 Vasan Neovakul, 59, Atlanta, GA 45:13 Atlanta Track Club M5
250 27 Glenn Stewart, 59, N Chelmsford, MA 45:19 *Greater Lowell Rrm5
258 28 Anthony Muhlnickel, 56, North Syracuse, NY 46:08 Syracuse Track Club
259 29 Gerald Crane, 57, Haslett, MI 46:20 Playmakers Racing M5
273 30 Thomas Saxton, 57, Holt, MI 48:11 Playmakers Racing M5
274 31 Steve Miller, 58, Eaton Rapids, MI 48:49 Mid-Michigan Tc M5
275 32 John Coleman, 58, Lansing, MI 49:08 Mid-Michigan Tc M5
284 33 Randy Bates, 57, Ada, MI 51:59 Playmakers Racing M5
285 34 Michael Lesshafft, 59, Lexington, KY 52:22 Bluegrass Runners M5
289 35 Thomas Hackney, 55, Lexington, KY 57:52 Bluegrass Runners M5

Men 60 - 64
164 1 William Dixon, 62, Brattleboro, VT 39:04 Greater Lowell Rr M5
170 2 Richard Hoebeke, 60, Trumansburg, NY 39:18 The Finger Lakes Rcm6
187 3 Jerry Learned, 61, Gainesville, GA 40:11 Atlanta Tc B M4
191 4 Roger Price, 60, Randolph, NJ 40:26 Raritan Valley Rr M6
193 5 Dave Dooley, 62, Erie, CO 40:30 Boulder RoadRunnersM6
201 6 Ronald Wells, 63, Alpine, CA 40:44 San Diego TrackClubM6
205 7 Amby Burfoot, 63, Emmaus, PA 41:01 Raritan Valley Rr M6
207 8 Lloyd Hansen, 61, Bloomfield Hills, MI 41:02 Front Line Rt M6
208 9 Terry Delph, 64, Coopersburg, PA 41:05 Raritan Valley Rr M6
212 10 Carl Weaver, 60, Morris Plains, NJ 41:29 Raritan Valley Rr M6
215 11 John Roeske, 61, Loveland, CO 41:45 Boulder RoadRunnersM6
216 12 Charles White, 60, Burlington, VT 41:49 Green Mountain Ac M5
218 13 Dave Minier, 60, Wyoming, MI 41:58 Front Line Rt M6
222 14 David Peterson, 61, Franklin, TN 42:30
223 15 Tom Derderian, 60, Winthrop, MA 42:40 Greater Boston Tc
228 16 Bob Cooper, 61, Thornton, CO 43:10 Boulder RoadRunnersM6
232 17 Jan Kafka, 62, San Diego, CA 43:20 San Diego TrackClubM6
233 18 Bruce Kritzler, 61, SaInt Simons Isla, GA 43:22
242 19 Alan Neil, 61, Marengo, IL 44:27 Health Bridge Rr
244 20 Douglas Brown, 64, East Brunswick, NJ 45:00 Raritan Valley Rr M6
245 21 Robert Sievert, 61, Gainesville, GA 45:09 Atlanta Tc B M4
249 22 Dennis Kasischke, 63, San Diego, CA 45:18 San Diego TrackClubM6
251 23 James Carter, 61, Okemos, MI 45:23 Mid-Michigan Tc M5
253 24 Larry Lioy, 60, Atlanta, GA 45:34 Atlanta Tc A M6
255 25 James Miner, 61, Dryden, NY 45:49 The Finger Lakes Rcm6
257 26 Sam Benedict, 62, Atlanta, GA 46:04 Atlanta Tc A M6
263 27 David Keifer, 63, Dryden, NY 46:36 The Finger Lakes Rcm6
264 28 Phil Lockett, 61, Fairfield, KY 46:41
272 29 Patrick Dwyer, 63, Seattle, WA 47:40 Eastside Runners
276 30 Richard Castro, 62, Boulder, CO 49:13 Boulder RoadRunnersM6
287 31 Ralph Mullins, 60, Lexington, KY 53:37 Bluegrass Runners M5
291 32 Richard Valent, 64, Boulder, CO 59:16 *BoulderRoadRunnersM6
292 33 Peter Stasz, 62, Holyoke, MA 1:10:53 GreaterSpringfldHarM4

Men 65 - 69
188 1 Doug Goodhue, 67, Milford, MI 40:13 Front Line Rt M6
241 2 Wally Herrala, 65, Ann Arbor, MI 44:15 Front Line Rt M6
247 3 Tom LeMire, 66, Boulder, CO 45:14 Boulder RoadRunnersM6
248 4 Ted McKnight, 65, Jericho, VT 45:15 Green Mountain Ac M5
254 5 James Callaway, 67, Coronado, CA 45:38 San Diego TrackClubM6
270 6 Charlie Patterson, 67, Buford, GA 47:15 Atlanta Tc A M6
271 7 Hal Goforth, 65, El Cajon, CA 47:34 San Diego TrackClubM6
283 8 James Hicks, 67, Mason, MI 51:50 Mid-Michigan Tc M5

Men 70 - 74
260 1 Thom Weddle, 71, Minneapolis, MN 46:21 Run-N-Fun

Men 75 - 79
279 1 Bill Iffrig, 75, Everett, WA 49:57 Snohomish TrackClubM7
282 2 Ben Grevstad, 75, Lake Forest Park, WA 51:23 Snohomish TrackClubM7
290 3 Melvin Preedy, 76, Ravensdale, WA 58:25 Snohomish TrackClubM7

Short Shorts

Sat 6Km Roo Ran the first K in 4m30 for a 26m09 total

Sun 6Km Roo Ran first K in 4m39 for a 26m?? total

I was going to run on around the lake today for a 11K Roo+Lake which I haven't run for such a long time but shortly after the turn off point I felt a couple of pains in the knee so Discretion was the better part of Valour.... I turned home and melted into the patio!

It was 29 O C at 9.00 am and 31 O C by the time I started my run. To coin a lyric from U2 "It was as Hot as a Hairdryer in Your Face" - New York. Though Brissy gets real humid today felt real hot

I'm hoping it burns off all those excess beers that you just cant keep away from this time of year.

It feels fantastic to now be able to run again and those baby steps I ran in my first two runs are gone. Of course I feel real heavy but by the end of the Summer I should be on the road to fitness and maybe competition.

Today I ran around in my old running shorts, the short shorts variety as opposed to the long shorts that are becoming de rigueur today! As I have largely been wearing the long shorts recently I felt somehow awkward as if exposing too much leg! It reminded me of when you see old video of the Footballers in the 70's or early 80's before the Italians brought in the era of the long baggy shorts Footballers today still favour.

Anyhow after I finished melting into the patio (whilst icing my knees) I dived into the pool for instant relief - 'a warm bath' as the eater temp is 30 O C!!

Here is the cutest video ever of Max and Lily from Xmas Eve 2006 it is just so beautiful!

Nat says I sound 'camp' in my best Kenneth Williams English accent!!

http://www.youtube.com/watch?v=spYLTefaRYQ

Zoot Ultra

My Consultant gave me the thumbs up yesterday. I have made good progress.

He gave me a script for anti inflams which will also help the tendinitis in the left knee.

I got out this morning for another very easy 2.5K, first K in 5m03 and 13m11 total.

Anti inflams seem to work like an 'on off' switch for the pain in my knees.

I saw Helen Stanton when I was out, lucky she was running the opposite direction - I dont like getting overtaken!

With my one shave leg and my brand new Zoot Ultra I can really make believe I'm a fully fledged Tri Guy!

Another hot and humid day in 150 year old Brissy - LOVE IT!

A long way back?

Last night I went for my first 'run'!

Baby steps and painful!

Went through the first K in 5m36

- I know I shouldn't have had a watch on it but hey I can only get better from that!!

I managed to run a 2.5 approx circuit in 15m35.

I'm 74kg and need to loose maybe 8kg?

April 2008 I was 62kg but have since put on maybe 3kg of muscle - the rest is lard!!

I only hope that running gets easier.

In view of my impending return, I'd sent off to the States (Running Warehouse) for three pairs of shoes plus one pair for the misses!

I couldn't feel the normal benefit/bounce from a brand new pair of shoes as I concentrated 100% on my knees!

Still, no one would have missed me running around North Lakes in my 'Gooner' red

Pearl Izumi's !!

Boring Knee Update

Frustrated that I'm still not quite up to a run!

The Swelling has largely gone down, though is still puffy around the three incisions.

They appear to have healed well, however, kneeling on the knee is not an option = very painful! - I had half an idea it may be infected.

The range of movement has got much better as the swelling has reduced and I'm just able to make an acute angle with my knee now!

I'm nearly walking limp free but getting some occasional spasm pain in peculiar places, I guess my knee is getting used to the new landscape with a much reduced medial meniscus.

I didn't get to see my consultant on the one week follow-up, due to an administrative cock up but have booked in to see him on Thurs.

I'm not too far away from running!

Richard Goodman European U20 Cross Country Trials

Goodman won more than admiring glances!!

I have previously written of the remarkable 16 year old Richard Goodman. His star continues to burn brightly!

Brian Sacks of the JC wrote;

Richard Goodman, 16, achieved a remarkable victory in the GB trial race for the European under 20 Cross Country Championships over 6.7 km at Liverpool last weekend. Always comfortable in the leading group, Goodman broke away in the last 200 metres to win by 4 seconds. A measure of his achievement is that runner-up James Wilkinson is three years his senior and 6 seconds faster over 1500 metres, while further down the field, Simon Horsfield, 19, has a 3:41.77 1500m time that is equivalent to a sub-4-minute mile. Goodman will now join the GB team for the European Championships at Dublin on Sunday 13^th December.

Goodman told JC Sport: “After my performance in the National Cross Country Relays a month ago, where I was third fastest under 20, I realized that I could challenge for a place on the GB team for the Europeans. I decided to prepare by taking a break from competition and I stepped up my training total from 40 to 60 miles a week. In my quality track sessions, my coach and I concentrated on developing the sudden changes of pace needed to respond to any break that other runners might throw in. For the last week I tapered down my training, and really felt good on the day.

“In the race itself, I was expecting a very fast start, but actually I felt quite relaxed in the group of seven that broke away from the field early on. I realised that I just needed to beat one of this group to secure my place on the team. Mud was flying everywhere and the conditions were quite dangerous. At the end of the first lap a couple of the favourites stepped up the pace which cut the leading group down to four, but I still felt comfortable. Once I turned into the final straight I just took off – it felt amazing”.

My old Club website reported;

GB Trials for European Cross Country Champs - mudlark 'humbug' Richard Goodman steals the show 29th Nov 2009
With a quite awesome performance against runners up to three years older than him Richard Goodman made little of the sodden Sefton Park course to gain a well deserved victory in the GB European Cross Country Trials against the best U20s in the UK.
It was a well rested Shaftesbury athlete who toed the line, having benefitted from four weeks of uninterupted high quality training. Rarely being mentioned in the pre-race media coverage clearly worked in Richard's favour as the announcer ran through the leading names without mention of him - maybe it was because he had forgotten to put on his number!?. While the top runners set off at a good pace, led by triathlete Brownlee, Richard sat in and calmly covered any surges as a large group of pre race favourite James Wilkinson, Nick Goolab, Jonny Hay, Callum Hawkins, Phillip Bernstein, Dan Clorley, Ross Murray, JohnvMacDonnell, Matt Gillespie, Phil Hurst, CharlieMacLean and talented fellow top U17s Shaun Webb and Tom Curr began to break away with a small gap of 20 metres from an even larger group which included our own Jake Shelley and Niall Fleming. By the end of the first lap the field was beginning to break up as Wilkinson and Goolab forced the pace with Goodman still looking very comfortable on the leaders' shoulders and Hay, Hawkins and Gillespie a few metres back. The decisive break was made by Goodman as he re-entered the main field with less than 600 metres to go, pulling Wilkinson and Goolab with him with the dangerous Hay and Hawkins hanging on for dear life as the sticky surface began to take its effect after 7kms of demanding running. Firstly Wilkinson eased up to Goodman with fellow Birmingham Uni student Goolab hanging in for dear life and Hay beginning his usual charge. As they turned the hairpin corner to enter the final straight it was neck and neck but surely the experience and three year age advantage would now take effect; Goolab stumbled as first Hay and then Hawkins passed him but it was Richard who unleashed his 1500m speed to win comfortably by 5 seconds from Wilkinson with Hay surging to third and Hawkins just getting the better of the unfortunate Goolab with Matt Gillespie taking 6th.
Niall Fleming had a solid race to finish 29th in amongst the runners who usually finish around him in the bigger races so he should be feeling positive about future races at this level as he has two more years in this age group. Oxford Uni Fresher 'humbug' Jake Shelley was well below his best in 32nd and clearly found the conditions not to his liking but he will have a good week's rest before hopefully winning his first Oxbridge 'Blue' in the varisty match on Wimbledon Common next weekend - good luck Jake!
Full results are now out - go to:-
www.uka.org.uk/media/news/november-2009/28-11-09-liverpool

So Richard gets a couple of weeks rest before he joins the GB U20 team at the European Championships being held in Dublin on Sunday 13th December.
Full details may be found at www.dublin2009.ie