After Arran it was over to Cumbrae for New Year.
Only managed one run and it was the "Millport Classic" or round the island. For some reason it is traditional to run out towards the ferry first, get the wind in your face over with first and the get rid of the ferry traffic first.
On some tourist bumf it says 10.25 miles around, well it is not. 9.9 miles is more like it so the 10mile race round the island is also short a 0.1 of a mile.
Set off hoping for easy out hard back, but a half hearted kick at 5 and 7 increased percived effort and held pace at the same rate, slightly faster than 8 minute miles. HRT was very low at the start, but drifted up to race pace at the end.
Given the easy section was 8m30s for each mile that almost makes the 1h20m33s seem ok. Add in the ice wind, bitter cold and festive time of year it was ok after all.
Wednesday 31 December 2008
Monday 29 December 2008
Achrannie out and back
Having not run since being Ginstered last Tuesday I felt the need to get out. Only time I could fit it in was before daylight so I could still get my fitness massage in that I had booked for 9am.
Planned the route with the OS map and was out out to the end of Brodick. The contours on the map looked tight but when I hit the hills thats when it becomes real and yes lots of lines means steep! Not as steep as Goat Fell (high mountain behind the hotel) but still enough to drop the pace to 10 minute miles just to keep moving. The freezing wind and pitch darkness slowed me down too.
Made it to the end of the road, three out and up and the lump of rock ahead might have been Holy Isle - my cue to turn back. Then the track truned to a path and the pink glow of dawn not enough to risk it onwards. About turn and felt the need for speed and clocked 6:30s down the hill back to Brodick. Could not even hold sevens on the flat, but light enough now to get home safely and with 15 to spare be fore the fitness massage. Which, by the way was rather good and I felt it was well deserved!
Turned out checking the OS map on the ferry back to the mainland that the lump of rock was indeed the Holy Isle!
Planned the route with the OS map and was out out to the end of Brodick. The contours on the map looked tight but when I hit the hills thats when it becomes real and yes lots of lines means steep! Not as steep as Goat Fell (high mountain behind the hotel) but still enough to drop the pace to 10 minute miles just to keep moving. The freezing wind and pitch darkness slowed me down too.
Made it to the end of the road, three out and up and the lump of rock ahead might have been Holy Isle - my cue to turn back. Then the track truned to a path and the pink glow of dawn not enough to risk it onwards. About turn and felt the need for speed and clocked 6:30s down the hill back to Brodick. Could not even hold sevens on the flat, but light enough now to get home safely and with 15 to spare be fore the fitness massage. Which, by the way was rather good and I felt it was well deserved!
Turned out checking the OS map on the ferry back to the mainland that the lump of rock was indeed the Holy Isle!
Tuesday 23 December 2008
Ginstered all the way to Hyde Park bridge and back
Hyde Park Bridge Route
The illusive easy run with Alan Ginn failed to materialise once again. Went out with Mark Westlake at a reasonable pace picking up the Ginster at VE. Before long it was clear the Ginn machine was revving up and any hope of a slow long one was disappearing fast and Ginn kept the pace "steady" for him, red line for Mark and I. In order to keep with Ginn, I was taking the racing line and Mark was getting well hacked off with me cutting him up and was pushing and shoving and even clipped my ankle once. Closest I've ever been to getting in a fight with the guys I am actually running with!
The long path out in Hyde Park had a fun fair on it so that kinda slowed us down a bit, but I was darting in and out the people much to Mark's annoyance as each step left or right seemed always end up with me going across his line, eek. Over the bridge and back along the path to Hyde Park corner is slightly down and lovely views. Ginn predictably kicked on the incline.
Back into Green Park, Mark ducked out and when straight over and I was left with Ginn creaming round the outside of the park. With Mark now refreshed the Mall was a struggle for me and I could feel myself being dropped. Tried really hard to keep with it through horse guards and it felt like a Hound and Hare where I'd gone off too fast. Was dropped as the big men kicked for VE, but I let them go and crossed to finish by continuing along embankment.
1h07m40s for 9.54 miles, so 7:06 minute miles. I had no kick left, but could have held it for another 3.5 miles I think which would in theory have been a 1:33 half marathon. Now we are talking. Cheers Alan.
The illusive easy run with Alan Ginn failed to materialise once again. Went out with Mark Westlake at a reasonable pace picking up the Ginster at VE. Before long it was clear the Ginn machine was revving up and any hope of a slow long one was disappearing fast and Ginn kept the pace "steady" for him, red line for Mark and I. In order to keep with Ginn, I was taking the racing line and Mark was getting well hacked off with me cutting him up and was pushing and shoving and even clipped my ankle once. Closest I've ever been to getting in a fight with the guys I am actually running with!
The long path out in Hyde Park had a fun fair on it so that kinda slowed us down a bit, but I was darting in and out the people much to Mark's annoyance as each step left or right seemed always end up with me going across his line, eek. Over the bridge and back along the path to Hyde Park corner is slightly down and lovely views. Ginn predictably kicked on the incline.
Back into Green Park, Mark ducked out and when straight over and I was left with Ginn creaming round the outside of the park. With Mark now refreshed the Mall was a struggle for me and I could feel myself being dropped. Tried really hard to keep with it through horse guards and it felt like a Hound and Hare where I'd gone off too fast. Was dropped as the big men kicked for VE, but I let them go and crossed to finish by continuing along embankment.
1h07m40s for 9.54 miles, so 7:06 minute miles. I had no kick left, but could have held it for another 3.5 miles I think which would in theory have been a 1:33 half marathon. Now we are talking. Cheers Alan.
Monday 22 December 2008
Easy Monday? Felt hard!
Went out to spin the legs as see how the chest held up. Got about one mile out and thought about turning back due to all the coughing and spluttering. I was well wrapped up hat, gloves, windproof and long sleve tech top so round about VE I was begining to heat up and the coughing stopped. Clocked a lady about 100m ahead and tried to peg her back. But she'd clocked two blokes and was pegging them back and before I knew it she was 150m ahead, oh no, there goes the easy run.
Caught all of them just before the Westminster corner, she took a right and I went left, but a quick glance over the shoulder confirmed that the two blokes were now on for the race and were tanking it over the bridge right be hind me. Ahhhh. This was supposed to be an easy run. Dropped them some where just over the bridge, fought my we back through the army of tourists back to the office in 33mins for 5miles.
Ok it was an easy run, thats just under eights. Felt like the 10mile kick in a half marathon.
When will this cough go?
Caught all of them just before the Westminster corner, she took a right and I went left, but a quick glance over the shoulder confirmed that the two blokes were now on for the race and were tanking it over the bridge right be hind me. Ahhhh. This was supposed to be an easy run. Dropped them some where just over the bridge, fought my we back through the army of tourists back to the office in 33mins for 5miles.
Ok it was an easy run, thats just under eights. Felt like the 10mile kick in a half marathon.
When will this cough go?
Monday 15 December 2008
Bedford Half, a story of mud and nipples
We got there nice and early, parked up at the highest and most dry part of the mud park where the cars were being directed to. Enjoying our pre race cuppa, I enquired if the rookie I was with had remembered to vasaline his nipples. For some reason Ken found this rather amusing and the tone of the day was set as we collapsed in fits of laughter.
This event went like clockwork, great officials, loads of happy marshals and signs everywhere telling you where to go. Did not even have to Q for the loo for more than a few seconds. Slick stuff.
Race plan was basically to shuffle to the back and then drift through the pack at around 8 min/mile pace - I'd promissed to stick with Kenny for the first 10 miles after which I reserved the right to maintain some kind of dignity and push on to see what I could do even with a chest full of muck.
I had a coughing fit at mile two which caused some attention, but Kenny asured the runners within earshot that it was nothing to worry about, just the Bubonic Plague!
Had some great fun on the decents, whizzing past tons of surprised people. GPS clocked us at sub six on the first decent!
We stuck to the race plan. Moving up through the pack is great for the brain and we just kept at it until 10miles, where I ratched up a gear and let the heart rate get up to normal race pace rate and went for home. OK until half mile out and had to pause for a bit before picking up at 400 to go and then again at 200 to finish with a sprint.
Really enjoyable day with a final time of 1h 43m 08s. Kenny was only 60 seconds behind me and delighted to have smashed his PB by around 13 minutes. Nice.
Final fun was watching the cars being towed out of the muddy field by the tractors. Priceless.
Pictures of Ken:
http://www.edstaggphotography.com/displayimage.php?album=158&pos=468
http://www.edstaggphotography.com/displayimage.php?album=158&pos=467
Pictures of Niall:
http://www.edstaggphotography.com/thumbnails.php?album=158&page=37
Disappointed by the heal strike (locked knee too) also hint of a toe push there as well. Still, it was mile 12!
Thursday 11 December 2008
Recovery? Again.....
Surely this time I am back.
Went out with Westlake at lunch. I did 4 miles of easy running "free" ie no GPS, HR or even watch. Lungs were restricted, but no coughing fits and good to spin the legs.
So easy we did not even reel in the guy in front of us when we hit embankment, just held him level - normal day would have had him for toast.
Westminster out city side back on the south returning on Blackfriars bridge.
Safer option over rocket lockets.
That's it for me now until race day. Personal worst is on the cards.....
Went out with Westlake at lunch. I did 4 miles of easy running "free" ie no GPS, HR or even watch. Lungs were restricted, but no coughing fits and good to spin the legs.
So easy we did not even reel in the guy in front of us when we hit embankment, just held him level - normal day would have had him for toast.
Westminster out city side back on the south returning on Blackfriars bridge.
Safer option over rocket lockets.
That's it for me now until race day. Personal worst is on the cards.....
Thursday 4 December 2008
Return to the Rocket Lockets (well almost)
Aisha actually rang me to make sure I turned up today!
I nearly didn't bother, but 10 minutes late I set out with half a mind to do the last few with the Locket Rockets when I bumped into them on their return leg. However, after my 4 half hearted 2 mins on 1 min off there they were in all their glory creaming it back like a steam train, with Aisha leading the pack.
75 seconds on, 45 seconds recovery.
Wow, that's tough and guess what no-one wants to be last, especially me and especially if I've only done not even half a session.
But hey, feels great to be back and boy was I hungry in the afternoon!
The sun was out, the interest rates were cut to 2%, things can only get better.....
I nearly didn't bother, but 10 minutes late I set out with half a mind to do the last few with the Locket Rockets when I bumped into them on their return leg. However, after my 4 half hearted 2 mins on 1 min off there they were in all their glory creaming it back like a steam train, with Aisha leading the pack.
75 seconds on, 45 seconds recovery.
Wow, that's tough and guess what no-one wants to be last, especially me and especially if I've only done not even half a session.
But hey, feels great to be back and boy was I hungry in the afternoon!
The sun was out, the interest rates were cut to 2%, things can only get better.....
Tuesday 2 December 2008
Threshold Tuesday
Could not face the Rocket Lockets session yet, so went for the semi threshold out from Alders to the 3 bridges route and tried to lift the pace for the 3 bridges section. Only acheived 17mins for the the 2.3 miles, so disappointed but not much of a surprise given recent illness etc.
Fun on the way out between Embankment and Westminster as two guys creamed past me and so I tucked in behind them for fun, sure enough they were soon struggling to hold their overtake pace. So there I was weaving in and out of them generally mixing it up when I spotted a gap in traffic and darted out over Westminster bridge. On the other side these guys whipped along and finally crossed perfectly timed to cut me up as they hit the steps! The cheek of it. Even worse I could not hold their pace out to the 1st bridge then they just stop. Stretching off and dripping sweat they are patting each other on the back and congratulating each other on a great session. Come on guy, I'm on mile 4 of 7!!!!
That made me feel really good. Then the rain stopped. I sprinted the last section imagining Ginn in front of me screaming encouragement! Nice session.
Fun on the way out between Embankment and Westminster as two guys creamed past me and so I tucked in behind them for fun, sure enough they were soon struggling to hold their overtake pace. So there I was weaving in and out of them generally mixing it up when I spotted a gap in traffic and darted out over Westminster bridge. On the other side these guys whipped along and finally crossed perfectly timed to cut me up as they hit the steps! The cheek of it. Even worse I could not hold their pace out to the 1st bridge then they just stop. Stretching off and dripping sweat they are patting each other on the back and congratulating each other on a great session. Come on guy, I'm on mile 4 of 7!!!!
That made me feel really good. Then the rain stopped. I sprinted the last section imagining Ginn in front of me screaming encouragement! Nice session.
Sunday 30 November 2008
Plodding along
Wet Sunday morning and when Ken's door opened he was crying and blubbering "Do we have to go?". Of course we do, what's the point of all that state of the art rainproof breathable fabric if you never get out in it? And anyway, the rain keeps you from overheating. Let's go!
So that was it, dragged him off out towards St. Albans and up over the Childwickbury road and back via Redbournbury mill and ford with the lovely Beesonend Lane climb back to Harpenden.
Had to keep on the roads as the paths were knee deep in mud hence the detour out to the main road that I'd rather have avoided.
Felt the need for speed at around 6 miles and picked up to something like half marathon pace, but still suffering from lack of lung capacity. But the legs still have the power and stamina so far to keep going.
With the out and back from Ken's place to mine I reckon I cleared 10miles:
So that was it, dragged him off out towards St. Albans and up over the Childwickbury road and back via Redbournbury mill and ford with the lovely Beesonend Lane climb back to Harpenden.
Had to keep on the roads as the paths were knee deep in mud hence the detour out to the main road that I'd rather have avoided.
Felt the need for speed at around 6 miles and picked up to something like half marathon pace, but still suffering from lack of lung capacity. But the legs still have the power and stamina so far to keep going.
With the out and back from Ken's place to mine I reckon I cleared 10miles:
Saturday 29 November 2008
Quick intervals
When out in search of the other side of the Oaklands college lane from where the kids do french lessons in St.Albans and yippee do I found it. So now, in theory I have a loop. Decided to try out some one km reps to see how that went. Accidentally on purpose did not get round to pressing "go" on the Garmin so the warm up lasted far too long.
By the time I was moving quickly I was already on the campus and taking 4.10 to clear km one. But the middle of the second rep I'd got to the end of the lane and rather then end up on Sandpit lane I decided to do a U turn and head but up the lane - much to the amazement of the stealth cyclist that had appeared behind me. He was making to over take on my right, but I grabbed the pole at the end of the lane and spun 180 degrees not missing a step and was still going at 10km pace right at him. Oops. Sorry mate.
Anyway down hill fast from there, slower and slower kms, again legs could do it no worries but just nothing in the lungs yet except a never ending supply of muck to hack up. Still the very cold air only set me off a couple of times this morning. But in the end I gave up the intervals after the 5th at 4:30. Oh dear. How quickly it leaves you.
On a more chirpy note, I am loving my new black Gel Kayano 15s - the cushioning in the heal is a dream come true and the cross over laces at the bottom seem to be a good idea.
By the time I was moving quickly I was already on the campus and taking 4.10 to clear km one. But the middle of the second rep I'd got to the end of the lane and rather then end up on Sandpit lane I decided to do a U turn and head but up the lane - much to the amazement of the stealth cyclist that had appeared behind me. He was making to over take on my right, but I grabbed the pole at the end of the lane and spun 180 degrees not missing a step and was still going at 10km pace right at him. Oops. Sorry mate.
Anyway down hill fast from there, slower and slower kms, again legs could do it no worries but just nothing in the lungs yet except a never ending supply of muck to hack up. Still the very cold air only set me off a couple of times this morning. But in the end I gave up the intervals after the 5th at 4:30. Oh dear. How quickly it leaves you.
On a more chirpy note, I am loving my new black Gel Kayano 15s - the cushioning in the heal is a dream come true and the cross over laces at the bottom seem to be a good idea.
Friday 28 November 2008
Worst ever Hound and Hare
I will do it.
I won't do it.
Wednesday I did jogging on the wii fit and survived.
Thursday I ran home from the station and did not die from coughing muck up.
So day of truth came round and who could resist the lovely rain, new pair of shoes, all the banter from the guys around and an adjusted handicap (up from 31:45 to 33).
I did 35.19, last over the line and 9th fastest out of around sixteen. Sill not that dire considering it was my first attempt at running since being out sick for four weeks.
Three guys set out with me on the 33 handicap, Martin is back on form and zoomed off storming in with a 31 something and the other guy, Rob pulled away and I just did not have the lungs to keep up.
My legs were pretty much up for it, no tiredness or lack of power, just shallow breathing and reduced lung capcity meant I could simply not get enough air into the machine to make it fly.
But hey - I'm back - and soooo much room for improvement. Can't wait for next week's reps.
I won't do it.
Wednesday I did jogging on the wii fit and survived.
Thursday I ran home from the station and did not die from coughing muck up.
So day of truth came round and who could resist the lovely rain, new pair of shoes, all the banter from the guys around and an adjusted handicap (up from 31:45 to 33).
I did 35.19, last over the line and 9th fastest out of around sixteen. Sill not that dire considering it was my first attempt at running since being out sick for four weeks.
Three guys set out with me on the 33 handicap, Martin is back on form and zoomed off storming in with a 31 something and the other guy, Rob pulled away and I just did not have the lungs to keep up.
My legs were pretty much up for it, no tiredness or lack of power, just shallow breathing and reduced lung capcity meant I could simply not get enough air into the machine to make it fly.
But hey - I'm back - and soooo much room for improvement. Can't wait for next week's reps.
Friday 21 November 2008
Back from Illness
Been off running for over two weeks now.
Flu, with fevers, aches, pains, streaming nose, all very unpleasant and not conducive to running in any way at all. After a week of that I was left with a chest infection that would not shift so been on anti-biotics since Tuesday. Lovey.
Went out today and jogged (yes jogged friends) around the Westminster loop. Had to stop at Blackfiars on the way out to hack up some lovey stuff from my chest and anything inside the training zone made my chest complain. I was actually overtaken on more than one occasion and could not do anything about it.
Legs were fine and strong. Now, just need the chest fixed and I'll be back at intervals soon. Not looking too hot for next Friday's Hare and Hound!
Flu, with fevers, aches, pains, streaming nose, all very unpleasant and not conducive to running in any way at all. After a week of that I was left with a chest infection that would not shift so been on anti-biotics since Tuesday. Lovey.
Went out today and jogged (yes jogged friends) around the Westminster loop. Had to stop at Blackfiars on the way out to hack up some lovey stuff from my chest and anything inside the training zone made my chest complain. I was actually overtaken on more than one occasion and could not do anything about it.
Legs were fine and strong. Now, just need the chest fixed and I'll be back at intervals soon. Not looking too hot for next Friday's Hare and Hound!
Thursday 6 November 2008
Thursday Intervals
Made it in good time to the RV for once. Everyone very chirpy with interest rates down 150 basis points to 3 percent!
Near perfect conditions and no incidents on the towpath.
Today's elite session was twelve by 60 seconds on and 30 recovery, with 2 mins at the turn.
To my relief Karen said she would only do ten as she had a race at the weekend and I, being ever the gentleman (or lazybones...) immeadiately decide to do her alternative. By halfway Justin and Martin were both in the 10 set group.
Amazingly, (or more like she was not trying so hard due to the race on the weekend) I could atually hold the back group's pace for all 10 reps. I also had to watch as ended up leading a couple of the reps and could not help tanking it through the last one to see if anyone would come with me. Not sure if they did as I collapsed in a heap at the end.
Great to see Martin again and his huffing and puffing in my ear was a great incentive to hold the pace and not drop back through the group.
Near perfect conditions and no incidents on the towpath.
Today's elite session was twelve by 60 seconds on and 30 recovery, with 2 mins at the turn.
To my relief Karen said she would only do ten as she had a race at the weekend and I, being ever the gentleman (or lazybones...) immeadiately decide to do her alternative. By halfway Justin and Martin were both in the 10 set group.
Amazingly, (or more like she was not trying so hard due to the race on the weekend) I could atually hold the back group's pace for all 10 reps. I also had to watch as ended up leading a couple of the reps and could not help tanking it through the last one to see if anyone would come with me. Not sure if they did as I collapsed in a heap at the end.
Great to see Martin again and his huffing and puffing in my ear was a great incentive to hold the pace and not drop back through the group.
Tuesday 4 November 2008
Tuesday Intervals
Was itching to get out today as did nothing since Friday. Weekend was a snively washout and did not make it to circuits on Monday due to same and a very slow train home.
Just made it to Bunhill row in time to set of with the gang, some twenty or so fit looking blokes and to my relief Karen was there too, so at least I reckoned I'd be able to keep someone in sight for the first half.
Today's session was a classic: eight sets of three on with one recovery and a two minute rest at half way.
Excitement at rep two: although I did not see it (already dropped by the top boys), at the bridge over the side canal there were great angry shouts from the fast group. Seems a cyclist decided to ignore the sign saying cyclist dismount and cycled over it right into a wall of rocket lockets travelling at speed. He did not come off the bike but he did hit a runner and nearly went for a swim in the canal. Cyclist was screaming at the guys to slow dowjavascript:void(0)
Save Nown, but really he should obey the signs......
I was pleased with my out bound performance, holding the pace with the back markers (even setting it at one point) but paid the price on the way back. I reached the furthest point I've ever been along the canal right out a couple of bridges after the start of the park.
Elite went through on the seventh and while it was good to see Martin back amoung us he still held the last one miles better than me - simply nothing left at that point.
Just made it to Bunhill row in time to set of with the gang, some twenty or so fit looking blokes and to my relief Karen was there too, so at least I reckoned I'd be able to keep someone in sight for the first half.
Today's session was a classic: eight sets of three on with one recovery and a two minute rest at half way.
Excitement at rep two: although I did not see it (already dropped by the top boys), at the bridge over the side canal there were great angry shouts from the fast group. Seems a cyclist decided to ignore the sign saying cyclist dismount and cycled over it right into a wall of rocket lockets travelling at speed. He did not come off the bike but he did hit a runner and nearly went for a swim in the canal. Cyclist was screaming at the guys to slow dowjavascript:void(0)
Save Nown, but really he should obey the signs......
I was pleased with my out bound performance, holding the pace with the back markers (even setting it at one point) but paid the price on the way back. I reached the furthest point I've ever been along the canal right out a couple of bridges after the start of the park.
Elite went through on the seventh and while it was good to see Martin back amoung us he still held the last one miles better than me - simply nothing left at that point.
Friday 31 October 2008
October Hound and Hare
Only five brave souls truned up in stunningly perfect conditions.
Scanked at the first set of lights for 20-30 seconds and then again at the second set for 10 seconds and could see Chris pulling away further and further every time.
Disapointing 33.29 - still discount the lights and it might have been alright, last over the line and 3/5 in terms of time.
Ho hum!
My handicap was set at the peak of marathon training in 2007 at 31.44 so I am older and clearly not as fast as I once was. Those rocket locket sessions really need to start paying some dividends soon......
Scanked at the first set of lights for 20-30 seconds and then again at the second set for 10 seconds and could see Chris pulling away further and further every time.
Disapointing 33.29 - still discount the lights and it might have been alright, last over the line and 3/5 in terms of time.
Ho hum!
My handicap was set at the peak of marathon training in 2007 at 31.44 so I am older and clearly not as fast as I once was. Those rocket locket sessions really need to start paying some dividends soon......
Tuesday 28 October 2008
Tuesday Intervals
On Monday I turned to my laptop at work and did something very bad to my back around the left shoulder. Agony at lunch, had to stop on the way back to the office. Had some very strong painkillers on Monday night, seemed OK Tuesday am. Made the mistake of running for the train and fourth footfall sent it into spasm and I had to stop and watch the train go in agony (again). Eased up by the time I'd got into work.
Finally made up my mind to take the risk and do the Tuesday reps. Figured either would loosen it up or destroy it.
Set off in plenty time and was the first of 13 to make the trip up to the canal. Enjoyed the hot air vent waiting for the others and not being exhausted before the session had even started.
Today's session was a nice complicated favourite - Justin this is for you! Each set is done four times, so twice on the way out and twice on the way back. Each set is a seven minute cycle as follows. Run for four minutes, rest for thirty seconds, run for one minute and recover for ninety seconds.
Second rep was interesting as just in front of me about two minutes into the four minutes on cycle Karen's watch strap popped and she decided to stop and come back to get it, Justin was right on her tail and just manage to get round her - luckily he made a leap to the land side, if he had gone the other way he'd have been in the canal!
Shame no-one I knew saw me on the canal for the first two reps, I actually held the pace with the back markers. Nice. Problem with that is I could only just stay with them on rep three and by the fourth I had zero acceleration left and limped in firmly the slowest kid on the block.
Still making progress, kept with them for 75% of the session, not that bad.
Now, some may wonder how good the A team really are. Well, Tim did Amsterdam marathon in 2hours 51minutes. That says it all.
When is Jean-Marc cumming back? I'm sure I'll be faster than him now. What ever happened to Martin? Come on guys......
Finally made up my mind to take the risk and do the Tuesday reps. Figured either would loosen it up or destroy it.
Set off in plenty time and was the first of 13 to make the trip up to the canal. Enjoyed the hot air vent waiting for the others and not being exhausted before the session had even started.
Today's session was a nice complicated favourite - Justin this is for you! Each set is done four times, so twice on the way out and twice on the way back. Each set is a seven minute cycle as follows. Run for four minutes, rest for thirty seconds, run for one minute and recover for ninety seconds.
Second rep was interesting as just in front of me about two minutes into the four minutes on cycle Karen's watch strap popped and she decided to stop and come back to get it, Justin was right on her tail and just manage to get round her - luckily he made a leap to the land side, if he had gone the other way he'd have been in the canal!
Shame no-one I knew saw me on the canal for the first two reps, I actually held the pace with the back markers. Nice. Problem with that is I could only just stay with them on rep three and by the fourth I had zero acceleration left and limped in firmly the slowest kid on the block.
Still making progress, kept with them for 75% of the session, not that bad.
Now, some may wonder how good the A team really are. Well, Tim did Amsterdam marathon in 2hours 51minutes. That says it all.
When is Jean-Marc cumming back? I'm sure I'll be faster than him now. What ever happened to Martin? Come on guys......
Sunday 26 October 2008
Long (and wet) Sunday Run
Extra hour in bed thanks to the clock move, but even that did not help motivation listening to the rain crashing into the window during am ablutions.
Still, Dave's smart car rolls onto the drive on the dot at the appointed time. It's on, come rain or shine.
My Garmin failed to fire up and Dave did not have a watch either so that was quite a relif to be running free for once, no electronics between us. Earlier chat of going longer or faster were quickly dismissed by the horrific weather and we thought about the missing marathon runners stranded in Cumbria.
Did the Nicky line out to Rebourn, road route back to Rebournbury Mill, over the ford and up Beesonend Lane and back through Rothampsted park to Harpenden about nine miles and no idea how long it took.
Soaked right through, need to rewaterproof the jacket and leggings. Left blood red footprints on the conservatory floor as a blister went in the wet shoes and socks so that pretty much summed up the session.
Still, Dave's smart car rolls onto the drive on the dot at the appointed time. It's on, come rain or shine.
My Garmin failed to fire up and Dave did not have a watch either so that was quite a relif to be running free for once, no electronics between us. Earlier chat of going longer or faster were quickly dismissed by the horrific weather and we thought about the missing marathon runners stranded in Cumbria.
Did the Nicky line out to Rebourn, road route back to Rebournbury Mill, over the ford and up Beesonend Lane and back through Rothampsted park to Harpenden about nine miles and no idea how long it took.
Soaked right through, need to rewaterproof the jacket and leggings. Left blood red footprints on the conservatory floor as a blister went in the wet shoes and socks so that pretty much summed up the session.
Friday 24 October 2008
Threshold Friday
Threshold Friday
Fancied something longer, but with a couple of fast miles built in. Hooked up with the infamous Alan Ginn (famous for running so hard he foams at the mouth during the Hare and Hounds).
We settle on easy (for him so steady for me) out to the three bridges race starting point.
Alan claims it's my session and he'll just tuck in behind and perhaps "if anything left in the tank" he'll pick it up going over the last bridge. So off we go as far as Vauxhall Bridge back on the north side of the river and then over Lambeth and a 270 degree turn back under to complete the P shaped route. So the first step on Lambeth and the machine that is Mr Ginn kicks off. At three paces ahead he starts yelling at me to close the gap and stay with him. Then all the way back along the home straight he keeps upping the pace and making me go with him until with four hundred to go my breakfast is thinking about escaping and I can't push any more, but at two hundred to go something kicks in and a bit of speed appears from no-where and I'm at top speed sprinting for the line much Ginn's delight. 15.22 so not really too much to write home about, but better than festering in the office. Good session, thanks Alan - my amateur coach!
Fancied something longer, but with a couple of fast miles built in. Hooked up with the infamous Alan Ginn (famous for running so hard he foams at the mouth during the Hare and Hounds).
We settle on easy (for him so steady for me) out to the three bridges race starting point.
Alan claims it's my session and he'll just tuck in behind and perhaps "if anything left in the tank" he'll pick it up going over the last bridge. So off we go as far as Vauxhall Bridge back on the north side of the river and then over Lambeth and a 270 degree turn back under to complete the P shaped route. So the first step on Lambeth and the machine that is Mr Ginn kicks off. At three paces ahead he starts yelling at me to close the gap and stay with him. Then all the way back along the home straight he keeps upping the pace and making me go with him until with four hundred to go my breakfast is thinking about escaping and I can't push any more, but at two hundred to go something kicks in and a bit of speed appears from no-where and I'm at top speed sprinting for the line much Ginn's delight. 15.22 so not really too much to write home about, but better than festering in the office. Good session, thanks Alan - my amateur coach!
Thursday 23 October 2008
Thursday Reps
Thursday reps with the Lockett Rockets.
Even later than Tuesday and I can see the guys heading up to the canal some two blocks ahead and just make it to the towpath before the session starts.
I catch what I think is eight by one minute on thirty seconds off, but that's just one leg, we're doing sixteen of those and a two minute recovery after the eighth at the turn.
Rep three is just starting when I bump in to Stephen Matthew - who used to work in my team and does iron-man events - wandering along the canal on his phone. Unbelivably, he's on the blower to Clive Hill who is in my team and shares the news with everyone in the office that the Fit Scottish Bloke is quite some way behind the other runnners...... Thanks for that guys.
After the third or fourth I'm sure the group of five backmarkers stopped pulling away from me and I made it back at the end past the starting point - so the second eight were better than the first. None of the A team caught me this time so perhaps I should have tried to keep up the group of five on the first few a bit harder.
Even later than Tuesday and I can see the guys heading up to the canal some two blocks ahead and just make it to the towpath before the session starts.
I catch what I think is eight by one minute on thirty seconds off, but that's just one leg, we're doing sixteen of those and a two minute recovery after the eighth at the turn.
Rep three is just starting when I bump in to Stephen Matthew - who used to work in my team and does iron-man events - wandering along the canal on his phone. Unbelivably, he's on the blower to Clive Hill who is in my team and shares the news with everyone in the office that the Fit Scottish Bloke is quite some way behind the other runnners...... Thanks for that guys.
After the third or fourth I'm sure the group of five backmarkers stopped pulling away from me and I made it back at the end past the starting point - so the second eight were better than the first. None of the A team caught me this time so perhaps I should have tried to keep up the group of five on the first few a bit harder.
Tuesday 21 October 2008
Intevals, long reps
Tuesday reps with the lockett rockets.
Shade late to Bunhill row, crossing the road just in time to see the back of the pack heading off to the canal about a minute ahead of me. By the time I caught up with the tail end of the group of sixteen we'd arrived at the canal and I was exhausted before the session had even started. Legs we reminding me about the soggy 13 miles (see below - Lost In Harpenden) I'd done on Sunday and really did not want to move at faster than race pace.
I'd forgotten to take my stop watch so needed to hook up with someone else to do the reps with and luckly Aisha was there and agreed to put up with me.
We did eight sets of three minutes on with one minute recovery, with a two minute recovery at the half way point. I threw a tactical "slow" fourth rep, allowing the elite to pull further ahead and did an about turn at the half way point jogging through the two minutes recovery. The A-Team began to catch us at the end of the seventh, but that inspired us and nothing like a buddy beathing down your neck to focus those last two reps.
Jogged back and job done. Must do some streaching tonight.....
Shade late to Bunhill row, crossing the road just in time to see the back of the pack heading off to the canal about a minute ahead of me. By the time I caught up with the tail end of the group of sixteen we'd arrived at the canal and I was exhausted before the session had even started. Legs we reminding me about the soggy 13 miles (see below - Lost In Harpenden) I'd done on Sunday and really did not want to move at faster than race pace.
I'd forgotten to take my stop watch so needed to hook up with someone else to do the reps with and luckly Aisha was there and agreed to put up with me.
We did eight sets of three minutes on with one minute recovery, with a two minute recovery at the half way point. I threw a tactical "slow" fourth rep, allowing the elite to pull further ahead and did an about turn at the half way point jogging through the two minutes recovery. The A-Team began to catch us at the end of the seventh, but that inspired us and nothing like a buddy beathing down your neck to focus those last two reps.
Jogged back and job done. Must do some streaching tonight.....
Sunday 19 October 2008
Lost In Harpenden
Sunday long run, still dark when the roar of Dave's car confrimed the inevitable, seven am and time to get going on another "long" run. GPS finally locks on to enough satellites and it's off we go. Annoyed at first to find my Garmin had gone all metric on me courtesy of last week's Herts 10km, but as Dave's was counting in miles it felt like I went further than him as my Garmin beeped more than his. I could get used to this, 21km sounds much more than 13 miles.
Wee twist round Redbourn today to make the loop longer then back up the steep climb through Beesonend lane.
Comming back through the houses on the Deerings I spot a wee path and make the mistake of asking were that goes - Dave claims to have been up there once and it will get us to Rothampsted. So off we trudge through the muddy path. However at the end of the fenced section, just beyond the houses on Prospect Lane this path shoots off at a diagonal towards Redbourn. But there are tractor tracks we follow into the fields heading toward a tree line thinking it marks a path or the park boundary. By now we are knee deep in sodden grass and when we finally make it to the end of the field we realised that this is actually a golf course - Hammonds End on two sides, houses on the other and only the way we came to get back out. Thought about running over the golf course but decided they'd probably not be too pleased to see us and thought about jumping though some gardens to get to the road, but did not fancy being a guard dog's breakfast so off we go back the way we've just come getting even wetter on the way back.
We then squelched our way back to Harpenden, giving up all hope of a decent time and refecting on how we've discovered somewhere new........
Wee twist round Redbourn today to make the loop longer then back up the steep climb through Beesonend lane.
Comming back through the houses on the Deerings I spot a wee path and make the mistake of asking were that goes - Dave claims to have been up there once and it will get us to Rothampsted. So off we trudge through the muddy path. However at the end of the fenced section, just beyond the houses on Prospect Lane this path shoots off at a diagonal towards Redbourn. But there are tractor tracks we follow into the fields heading toward a tree line thinking it marks a path or the park boundary. By now we are knee deep in sodden grass and when we finally make it to the end of the field we realised that this is actually a golf course - Hammonds End on two sides, houses on the other and only the way we came to get back out. Thought about running over the golf course but decided they'd probably not be too pleased to see us and thought about jumping though some gardens to get to the road, but did not fancy being a guard dog's breakfast so off we go back the way we've just come getting even wetter on the way back.
We then squelched our way back to Harpenden, giving up all hope of a decent time and refecting on how we've discovered somewhere new........
Saturday 18 October 2008
Catch up intervals
Had a spare forty minutes on Saturday morning so decided to catch up and get some reps in. As I was in uncharted territory (near sandpit lane) went for an out and back with eight sets of two minutes on, one off. Only the first rep actually cleared five hundred m which is pretty disappointing as they all need to be more than five hundred to get a sub twenty minutes five km in or even the elusive sub forty ten km.
Still much more enjoyable once I got off Sandpit Lane itself and out through the Oakland college site along the lane through the fields and out as far as the Hatfield road gate.
Still much more enjoyable once I got off Sandpit Lane itself and out through the Oakland college site along the lane through the fields and out as far as the Hatfield road gate.
Friday 17 October 2008
Lazy Friday
Too tired to do much this week. Ran out to Westminster and thought about a time trial around the three bridges route, but was too whacked after a tough week and so swift about turn and back though the tourists.
Ran out some niggles, but tired - and why do those quads hurt? Something wrong....
Ran out some niggles, but tired - and why do those quads hurt? Something wrong....
Tuesday 14 October 2008
Tuesday Intervals
Today's session was almost as hard to remember as it was to run. I had to have it explained several times, but actually not that complicated really. So here goes, first run as fast as you can for four minutes, take a well earned rest for thirty seconds, sprint for one minute and recover for ninety seconds. Thus producing a seven minute cycle repeated four times, twice out and twice back. Lovely!
Set off as usual at the back of the twenty or so in the pack and struggled to keep up with the back markers through the first rep, but felt stronger in the second. By the third the elite had started hammering through although I was pleased to nearly catch Neil on the fourth and final. Kept Karen and Aisha in sight on the way back so not sure if that makes my me bottom of the class. Must try and get some other weaker runners along to this.
The elequent workmen lunching along the canal gave their usual encouragement, there was also a distinct lack of tramps and scanks today.
Set off as usual at the back of the twenty or so in the pack and struggled to keep up with the back markers through the first rep, but felt stronger in the second. By the third the elite had started hammering through although I was pleased to nearly catch Neil on the fourth and final. Kept Karen and Aisha in sight on the way back so not sure if that makes my me bottom of the class. Must try and get some other weaker runners along to this.
The elequent workmen lunching along the canal gave their usual encouragement, there was also a distinct lack of tramps and scanks today.
Sunday 12 October 2008
Herts 10K 2008
A new 10km p.b. for me over a tough course. I did this race the first time they ran it in 2006 and it has improved massively since then. Two course changes since then, firstly to avoid clashing with the golfers and secondly to avoid a mud ridden steep climb to the finish. Challenging hill profile which desends down to the lowest point after 3km and then climbs to the highest point just after the 6th. I went through the 5km mark at 20:20 and struggled to keep the pace and then recover it after the hill was done. Still, my time of 41.50 (chip time - I had it as 41.47 on the Garmin) is much faster then the 43 something I did the course in back in 2006.
At the end, I've never had such a wonderful processing experience. Plenty of room and people to take your chip off for you, then funnelled past the small girls who put your medal round your neck, maidens with chopped fruit on trays lined the route to the massage tent. Met my mate Dave in there and enjoyed the massage and a chat. 10/10 for the organisers of this one!
At the end, I've never had such a wonderful processing experience. Plenty of room and people to take your chip off for you, then funnelled past the small girls who put your medal round your neck, maidens with chopped fruit on trays lined the route to the massage tent. Met my mate Dave in there and enjoyed the massage and a chat. 10/10 for the organisers of this one!
Thursday 9 October 2008
Thursday Intervals
Made it to the Locket Rockets session at lunch today, choice of lots of little reps or six by three on one off. Seemed like the right option to go for the latter and made it as far as the second gas cylinder which makes it about 5km out and back. Nearly caught on the 2nd last and last rep, but held out to the end. Last by miles on the way out......
Tuesday 30 September 2008
Wheathampstead 5 miles
Raining and misrable, but though hey lets go. Went out to do a hard 5miles, but just could not get the pace going. Finished in 37 minute and had not actually done the full 5 more like 4.7 and stopped in disgust at my performance......
And here is the route I hoped to do:
And here is the route I hoped to do:
Sunday 28 September 2008
Long Sunday Run
Set out with running buddy Dave, neither of us felt like a 10mile time trial as planned so we strolled off into the mist and knocked out and easy 11.68 miles in 1h 42m. Heart rate averaged at 128.
Friday 26 September 2008
The curious incident of the pigeon
September 5mile handicap hare and hounds race. I've made slight improvements to my time every month for the last three shaving 20-30 seconds of the previous time each month, but still I am about 1min 45 sec off my PB, set way back in 2007 at the height of fitness and marathon training. This explains why I'm third last hound. One block in and the 2nd last guy flys past, 1 mile in and the hound over takes me, I decide to try and not lose sight of him and try not to let the gap grow. Coming along bird cage he pulls away and as I turn into St. James park I was looking up to the Mall hoping to see him stuck at the traffic, when suddenly a noise underneath me screeches out like a teradactyl going for a kill. Then I feel scratching and flapping feathers whack into one leg then the other as the dumb pigeon trys to escape from my leg prison. Finally it shoots straight up and nearly knocks me over - now I'm sure if he was more scared or me. I keep my balance but burst out laughing. Oddly enough started running better after that and came in with a hard last two miles, nothing spectacular, 4 seconds off last month's time and edging closer to that past peak performance. Oh yeah, I won excuse of the day......
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