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.
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