Proud member of San Domenico Running Club joined in November 2006 also a member of the Welsh Athletic Association
www.sandomenico.co.uk
Last updated 03/06/2008 15:54:40
FROM COMPETITIVE DJ BATTLING TO COMPETITIVE ROAD RUNNING
Apart from DJing and producing music i'm obsessively and passionate about my running and other endurance sports
Started running October 2005 just
a slow
run once a week on my own,now I run almost daily
Proud member of San Domenico Running Club joined in November 2006
also a member of the Welsh Athletic Association
www.sandomenico.co.uk
RACES I'VE COMPETED IN SO FAR AND THE RESULTS
|
|
Event name |
date |
position |
time |
distance |
min/mile |
description |
Photo link |
|
1 |
Islwyn Half Marathon |
March 2006 |
2h:20 |
13 miles |
10:40 |
very
hilly course, my first race and half marathon |
|
|
|
2 |
Cardiff Half marathon |
October 15th 06 |
1h.59 |
13 miles |
9:17 |
flat but busy course |
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|
2007 |
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|
3 |
Lliswerry 8 |
Jan 28th 2007 |
227/395 |
1h. 5 |
8 miles |
8:09 |
|
|
|
4 |
Pontypridd Reverse 10 |
Feb 3rd |
176/256 |
1h. 20 |
10 miles |
8:00 |
|
|
|
5 |
Cardiff Valentines Charity 10k |
Feb 18th |
56/ |
47:11 |
6.1 miles |
7.44 |
flat but measured only 6.10miles 7.44 a mile |
|
|
6 |
San Domenico RRC H. Race 1 |
Feb 25th |
2/3 |
30:00 |
4 miles |
7:30 |
3rd place, pushed very hard, flat but steps slowed me down |
|
|
7 |
St Davids Day 5k |
March 18th |
104/294 |
22:32 |
3.1 |
7:15 |
cold day,first 5k, moderate wind |
|
|
8 |
Atlantic college 10k |
March 25th |
176/ |
47:35 |
6.2 |
7.39 |
undulating and windy |
|
|
9 |
Pentrych Fell Race |
April 24th |
81/104 |
67:51 |
6.9miles |
9.45 |
up the garth mountain, extreme weather,rain,mist 10m visibility, every runners number fell off,very hard but the most enjoyable race i've done. |
|
|
10 |
Porthkerry Plod Race |
April 29th |
58/119 |
40:53 |
5miles off road |
8.11 |
tough little race, cross country and road |
|
|
11 |
Sorbrook Challenge 10k |
May 13th |
59 |
50:50 |
6.2 |
8.11 |
hilly course and extremely wet, great fun, had to wade threw 1 foot of water to get to the finish line |
|
|
12 |
San Domenico RRC H. Race 2 |
May 16th |
7/14 |
29.34 |
4 miles |
7.24 |
7th place ,flat course |
|
|
13 |
SSAFA 5K Race 1 |
May 23th |
93/144 |
21:25 |
3.1 |
6:53 |
pushed very hard, stitch all the way |
|
|
14 |
Bettis Fun Run |
May 28th |
43.31 |
5.5 miles |
7:55 |
undulating hills, tough race,held off the guy chasing me towards the end |
|
|
|
15 |
Rack Raid Relay |
June 3rd |
5/12 |
45.59 |
5.7 |
8:02 |
Caldicot to Penhow 5th out of 11 hilly |
|
|
16 |
Welsh Castles Relay 2007 |
June 9th |
1hr22 |
9.6 |
8:36 |
Harlech
to
Barmouth leg (hilly, extremely hot) |
||
| 44th out of 59 runners on Leg, our team finished 24th out of 59 teams we covered 210 miles in 2 days | ||||||||
|
17 |
Rose Inn series Race 2 |
June 12th |
93/177 |
29.12 |
4 miles |
7:18 |
pushed hard all the way,disappointed not to break 29 |
|
|
18 |
SSAFA 5K Race 2 |
June 20th |
98/130 |
21.59 |
3.2 |
7:05 |
took it far to easy |
|
|
19 |
Llanelli 10k |
June 24th |
245/697 |
49.23 |
6.2 |
7:56 |
terrible run, humid undulating,for some reason it was tough,no excuse for poor time |
|
|
20 |
San Domenico RRC H. Race 3 |
July 1st |
4/7 |
32 |
4.3 |
7.26 |
4th place, got lost on the course, and everyone caught up,held them off for a while in the mile sprint, underlating |
|
|
21 |
Rose Inn series Race 3 |
July 10th |
90/160 |
29.15 |
4 miles |
7:19 |
took it steady till last mile |
|
|
22 |
Duathlon race 3 |
July11th |
28/38 |
54.58 |
3K run,14K bike,3K run |
|
just the usual Llandow crosswinds |
|
|
23 |
San Domenico RRC H. Race 4 |
July 15th |
1/7 |
36.34 |
4.18 |
8.36 |
over a mountain, very wet, 1st place!!!! |
|
|
24 |
Cosmeston relay |
July18th |
20:44 |
2.88 |
7.12 |
trail run |
|
|
|
25 |
SSAFA 5K Race 3 |
July 25th |
85/119 |
21.21 |
3.1 |
6:52 |
pushed fairly hard on this, a fast but steady pace saffa pb |
|
|
26 |
Run and become 3 mile relay |
Aug 3rd |
38 |
6.04
PB |
1 |
6.04 |
our team was 9th!!! myself, Dominic and Glyn |
|
|
27 |
Brecon 10 |
Aug 5th |
156/304 |
82:12 |
10.06 |
8.10 |
undulating and a hot day, underestimate dhow hard this was going to be and paiud the price! |
|
|
28 |
Duathlon race 4 |
Aug 15th |
28/40 |
53:22
PB |
3K run,14K bike,3K run |
|
usual llandow cross winds,12:15 first 3k PB! |
|
|
29 |
Merthyr Police 10k |
Aug 19th |
103/201 |
47:21 |
6.2 |
7:38 |
very windy
on second half, undulating course, held off
the two guys chasing me throughout. |
|
|
30 |
San Domenico RRC H. Race 5 |
Aug 19th |
3/14 |
28.58 |
4.04 |
7.10 |
steady pace,could of pushed harder at the end. 4th place,pb for a flat 4 miles |
|
|
31 |
Cardiff 10k |
Sept 9th |
242/1189 |
45:02 |
6.20 |
7.16 |
hard steady pace,no wind,no stich,lots of corners and inclines,slightly busy at start cost me a few seconds |
|
| 32 | Swansea 10k | Sept 23rd | 648/2721 | 46.42 | 6.20 | 7.29 | wet, slight head wind,week off with no training didn't help | photo |
| 33 | Cardiff half | 14th oct | 785/5808 | 1.39.41 | 13.1 | 7.36 | overcast,great day for running, didn't feel the best before but had a good run,pushed hard,very pleased with time |
photo photo photo |
| 34 | San Domenico RRC H. Race 6 | 27th oct | 5/9 | 29.30 | 3.90 | 7.33 | hilly,wet and muddy 5th place | |
| 35 | San Domenico RRC H. Race 7 | 17 nov | 3/9 | 38.45 | 4.06 | 9.45 | forest run in the rain and cold, mad course but fun 3rd place | |
| 36 | Chilly Duathlon | 25 Nov | 99/ | 56.36 | great race, cool dry weather, steady pace all the way around. slow transition though |
photo video |
||
| 37 | Santa Dash | 9 dec | 6/800 | 13.16 | 1.91 | 6.56 | fun race, hot in a suit finished 6th!! out of 800 they were mainly fun runners | photo |
| 38 | Merther Mawr 10k | 16 dec | 180/630 | 49.40 | 5.79 | 8.34 | very cold day,took it too steady but could of pushed harder, hense the time, but was first out of the club up the giant sand dune | photo |
| 39 | San Domenico RRC H. Race 8 | 23 dec | 1/3 | 32.01 | 3.95 | 8.06 |
hard hill in
this,28%steep,Claire and Mark ran, just won it on the hill 1st place!!!! |
|
| 40 | Glynneath 5 | 26 dec | 117/310 | 35.32 | 5.02 | 7.05 |
undulating fast race, hard steady pace, last mile was hard, knackered me for days after |
|
 2007 summary Great year!!,won the 2007 Club Handicap Championship and most improved runner for 2007 (first thing i've ever won for running) Very pleased with running progress I hope I can keep it up |
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| 2008 | ||||||||
|
|
Event name |
date |
position |
time |
distance |
min/mile |
description |
Photo link |
| 41 | time trial 5k(pilot) | 12 Jan | 11/21 | 21.09 | 3.1 | 6.49 | could of run faster, tired legs and needed the bog badly,stunning scenery | photo |
| 42 | Riverbank Rollick Cross Country | 20 Jan | 71/164 | 1.18.42 | 8.66 | 9.05 | steady pace,windy,extremely muddy,tough race |
photo photo |
| 43 | Liswerry 8 | 27th Jan | 178/406 | 58.55 | 8 | 7.21 | found it tough,still tired from other recent races and to much training,did NOT enjoy at all.disapointed with time although I shouldn't be its 7mins off last year! i hate flat courses! |
photo photo |
| 44 | Pontypridd Reverse 10 | 3rd feb | 89/228 | 72.42 | 10 | 7.16 | had a fantastic run, felt great and relaxed, tried to land on midfoot and kept arms low.super pleased with time!! | |
| 45 | love run 10.52k | 9th feb | 44/368 |
46.35 10k (44.17PB) 
|
6.54 | 7.08 |
long 10k :) ran ok,possibily slightly tired from training this week,my quads felt tired at 5k. legs and calves are sore so must of pushed. next time negative split |
|
| 46 | time trial 5k race 2 | 23feb | 24/60 | 21.06 | 3.11 | 6.46 |
gave it my best shot, was to
painful and Ii haven't run hard in 7 days no problem with hip I think stretching it is the answer |
photo |
| 47 | Llanelli half | 2 mar | 184/895 |
1.37.11PB
|
12.89 | 7.32 |
short!! but more hilly than cardiff legs very sore |
photo |
| 48 | TT race 5 | 15 mar | 16/44 |
20.08PB
|
3.11 | 6.29!! |
chuffed!! felt good all the way, only the last 1k was painful
but did a sprint finish. Went out steady but fast check training schedule to repeat next week. not only a PB Wales got the Six Nation 2008 Rugby Grandslam! what a day!! |
photo |
| 49 | Hanham Horror | 23 mar | 36/244 | 50.47 | 5.94 | 8.33 |
what a result 36th!!! tough race,the eiger is a jelly leg killer,RIPPED CALVES |
photo |
|
INJURIED 31/3/08 - 20/5/08 |
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| 50 | San Domenico RRC H. Race 3 08 | 1 june | 1/9 | 31.56 | 3.95 | 8.04 |
hard hill long hill very touch mega stitch 2 miles in 1st place!!!! |
|
| rackraid | 7th june | |||||||
| rose inn | 10th june | |||||||
| duathlon | 11 june | |||||||
| tran 2 miler | 13 june | |||||||
| saffa 5k | 18 june | |||||||
| llanlli 10k | 22 june | |||||||
| cerphillychalenge | 5th july | |||||||
| hereford duathlon | 6th july | |||||||
| rose inn | 8th july | |||||||
| duathlon | 9th july | |||||||
| trans 4 miler | 11th | |||||||
| cos relays/sceneic 7?? | 16th july | |||||||
| tinton trot | 24th july | |||||||
| pen y fan fell | 19th july | |||||||
| brecon | 3 aug | |||||||
| merthyr 10k | 17 | |||||||
| chilly duathlon | 23 nov | |||||||
PB = Personal Best time for that distance
RUNNING TRAINING LOG
|
|
Training type 4 x 1k, 3 min jog |
time total |
Distance |
desctiption |
|
8/8/07 |
Club night |
1:06 |
7.64 |
mad trail run, was fun |
|
24/8/07 |
Club night |
57.22 |
7.51 |
ran with paul cefnmably route |
|
29.8.07 |
club night tyla 10k |
48.53 |
6.20 |
ran with vic steady pace |
|
31.8.07 |
club night tyla 10k |
47.35 |
6.20 |
ran with vic steady pace |
|
2.9.07 |
Tredegar, 1 laps around the lake, 8 hill reps |
|
|
ran with liz around lake only |
|
6.9.07 |
coalpit lane 10k |
51.23 |
6.20 |
tough hilly course |
| 12.9.07 | club night began road loop | 55.47 | 7.33 | kept up till big hill |
|
14.9.07 |
club night tyla 10k |
46.43PB |
6.20 |
even stopped for 30s for traffic |
| 26.9.07 | Maend llywd run , hilly long run | 1hr.47m | 11.58 |
perfect cool weather, took it very
easy really enjoyed it,how running should be |
| 28.9.07 | club wentloog road loop |
29.42PB
|
4.03 | hard steady pace |
| 30.9.07 | Maen llywd run , hilly long run | 2hr06m | 11.30 | ran with liz easy pace |
| 5.10.07 | Maen llywd run EXTRA , hilly half! | 1hr.54m02 | 13.1 | steady pace PB for that distance 8.41 mile |
| 8.10.07 | pound hill,cefn mably estate route | 1.10.46 | 8.5 | fairly hard steady pace,gps lost connection,8.24, felt good on this one,did pound hill in 8.28 |
| 11.10.07 | wentloog 4 miles | 33.21 | 4.03 | very easy pace,chatting all the way |
| 17.10.07 |
club, leckwith 6 x 800 + the
steps 3.18,3,18,3.19,3.21,3.21,3.14 |
steady pace | ||
| 19.10.07 | club night,rumney hill loop | 37.00 | 4.85 | steady pace,1 minute quicker that pb of year before 7.37mm |
| 23.1.07 | hilly 16,baseleg maen llywd | 2.33.53 | 16 | nice day, was tired,can't say it was too much fun 9.36mm |
| 26.10.07 | wentloog run with liz | 39 | 4.03 | |
| 27.1.07 | The Druidstone Mile (new) | 7.22 | 1 | slight downhill and up hill return, frighten woman on the way back, she didn't hear me coming up behind |
| 29.10.07 | part of my mini duathlon route | 5.02 | 1k | just under 1k after 11.3mile bike ride |
| 30.10.07 | part of my mini duathlon route | 4.43 | 1k | no bike ride |
| 30.10.07 | began road hill reps 0.05 x 10 | total 216s | busy with cars | |
| 31.10.07 |
new leckwith 5 x 100m 6 x
200m |
|||
| 2.11.07 | club night,rumney hill loop | 35.35 | 4.85 | ran with jim pushed very steady, new PB 7.20mm first did that run in 44mins 12 months ago |
| 3.11.07 | trevil run with liz | 56.53 | 5.2 | hilly,leg weighted |
| 7.11.07 |
4 x 100 5 x 400m 16,17,19,20,1.28,1.35,133,1.35,1.31,1.25 |
leckwith | ||
| 9.11.07 | wentloog run with fiona | 35.38 | 3.9 | |
| 21.11.07 |
mini duathlon
before bike after 14.16 time bike hill sprint |
4.41 14.16 5.04 |
1k | total 23.61 |
| 21.11.07 |
hard track session 1600 = 6:41 406m=1.31 400 =1.32 400 =1.43 800=3.15 99=18s 103=18 |
|||
| 23.11.07 |
mini duathlon
before bike mini duathlon after 14.49 bike hill sprint bike |
4.28 14.49 4.50 |
1k | NEW PEGASUS shoes total 23.27PB |
| 28.11.07 |
5 x 800 3.06,3.16,3.12,3.14,3,02 |
steady pace | ||
| 30.11.07 | rumney hill club night, very wet, | 37.05 | legs were tired | |
| 3.12.07 | pound hill,cefn mably estate route | 1.14.48 | 8.6.8 | strong steady pace,8.37avg pace,poundhill in 8.41 |
| 5.12.07 |
leckwith 4 x 800m 3.12,3.24,3.11,3.04 |
windy night | ||
| 7.12.07 | tesco route club | 49.04 | 6.43 | ran with paul |
| 12.12.07 |
6 x 800 plus a few 150's to
start 3.08,3.07,3.08,3.13,3.10,2.57 |
wicked session, cold and frosty | ||
| 18.12.07 | 1 x 400m,1x800,2x 1600,1 x 800 1x 400 1x200 | forgot watch | ||
| 20.12.07 | pound hill,cefn mably estate route | 1.12.57 | 8.62 | strong steady pace,8.27avg pace,poundhill in 8.24 |
| 26.12.07 | mini tyla 5k lane ran with liz | 37.10 | 3.64 | |
| 30.12.07 | pound hill,cefn mably estate route | 1.08.50 | 8.62 | strong steady pace,8.02avg pace,poundhill in 8.12 felt good all the way but had pins and needles in the shoes had to stop many times |
| 1/1/08 |
after new years party and
being drunk i did 3 laps of bryn barc parc run |
10:32(7.53) 11.51(8.33) 9.49(7.21) |
4.7 | 1.33 A LAP |
| 9/1/08 |
recovering after a nasty
cold and mouth ulcer did a run around the park for 1k then my mini duathlon |
4.36 | 1k | |
| 11/1/08 | ||||
