They did run on Tuesday!
Just I was two minutes too soon, they were late. Plus coz I went long they'd gone by the time I got back.
Anyways, today was with the rockets, some 11 of us. Martin was claiming his place as back marker also though now as I am up with the big boys I wouldn't what was happening in the slow group. Ha Ha!
Todays reps were 3 sets of 400, 3 sets of 300 and 3 sets of 200. 400s off 3 minutes and the rest of two. Tucked in behind the Karen and Sarah, but felt they were saving too much for the short ones so moved through just behind (well a fair bit) behind the elite. Justin kicked through a couple so I went with him for the hell of it.
Everyone doubled up whacked after each rep, great to see the effort levels going in. Although probably not what the cuddly couple on the bench were after for their amourous lunch break. 11 sweaty rockets huffing and puffing around them between reps.
This has gotta be doing me some good.
Thursday 30 April 2009
Tuesday 28 April 2009
Tuesday Intervals
Went up to the canal today for the rocket lockets session.
Had checked with Martin earlier he was going so I would not be pitted against the elite on my own. Got to the meeting point at 12:28 and not a soul around so figured they'd gone and headed up to the canal.
Mucked around doing some strides and trying to think of a session I could face doing on my todd. In the end decided the 200m in 2mins session would not be sustainable on my own (although the encouraging tramp was there with his beer) and with Weatho 10km looming I decided to get some long ones in. Went for 6x 4min on with a generous 2min recovery.
Some new blocks are being laid on the canal so one section takes you of the road at the humped bridge over the side canal which annoyingly adds two roads into the route. Had to cross during the "on" phase, bemusing the cyclist who'd just overtaken me as I darted between him and the traffic.
Felt stiff from circuits last night but began to get it together by rep 3 and was creaming along nicely. Made it to the maximum furthest point I've ever been before - Roman Road. I must be careful not to run into the Thames as there is not that much left of the canal after that I hear. Or perhaps it is the edge of the whole planet or something.....
Route here
Tried to focus on form through the latter reps and went through the damp squibs wobbling and woddling along - thankfully on the return leg I was on the "on" phase and one look was enough to send them scuttling OUT OF MY WAY as it was pretty obvious the rockets have right way over these guys even when there was one of us.
Saw one rocket locket heading outbound as I was returning, the guy from UBS. But that was it. So, for the first time ever I was the undisputed champion of the canal, the fastest rocket locket on the day, no-one came close! Ha, no-one else came.
Marathon effect? Got my ballot entry in for 2010 and will try and get the club some places too.
Had checked with Martin earlier he was going so I would not be pitted against the elite on my own. Got to the meeting point at 12:28 and not a soul around so figured they'd gone and headed up to the canal.
Mucked around doing some strides and trying to think of a session I could face doing on my todd. In the end decided the 200m in 2mins session would not be sustainable on my own (although the encouraging tramp was there with his beer) and with Weatho 10km looming I decided to get some long ones in. Went for 6x 4min on with a generous 2min recovery.
Some new blocks are being laid on the canal so one section takes you of the road at the humped bridge over the side canal which annoyingly adds two roads into the route. Had to cross during the "on" phase, bemusing the cyclist who'd just overtaken me as I darted between him and the traffic.
Felt stiff from circuits last night but began to get it together by rep 3 and was creaming along nicely. Made it to the maximum furthest point I've ever been before - Roman Road. I must be careful not to run into the Thames as there is not that much left of the canal after that I hear. Or perhaps it is the edge of the whole planet or something.....
Route here
Tried to focus on form through the latter reps and went through the damp squibs wobbling and woddling along - thankfully on the return leg I was on the "on" phase and one look was enough to send them scuttling OUT OF MY WAY as it was pretty obvious the rockets have right way over these guys even when there was one of us.
Saw one rocket locket heading outbound as I was returning, the guy from UBS. But that was it. So, for the first time ever I was the undisputed champion of the canal, the fastest rocket locket on the day, no-one came close! Ha, no-one else came.
Marathon effect? Got my ballot entry in for 2010 and will try and get the club some places too.
Sunday 26 April 2009
Sunday Run
Idea was to run out for an easy 10 miles or so comming back hard.
Too much champers the night before and going to bed after midnight did not help. Dave and Paul came along today and we rattled out the eight easy miles straight forwardly enough. Although, Dave must get a mention for his comment on "So where exactly are we?" as we came through the last field before the Nicky line (the footpath seemed to have gone) only to be amazed that we were at Redbourn. Shortly after joining the Nickly line some 5 mins later he announces this is one of his fav. runs! Hmmm minutes ago you'd no idea where we were. Effectively running the route "backwards" from the normal way. This has two advantages, firstly we dont need to run back up Crabtree lane and secondly we finish with nearly 3 miles of clear wide footpath (ok some uphill) for that hard finish.
In the end we did three reps, pushing hard for a point, regrouping and pushing off again. Great stuff and nothing like running fast on a sunny Sunday morning.
Heart rate climbed streadly through the reps, maxing out at the sprint finishes at 165-170 and with an instant recovery to 130 (below the easy run level of 135) that seems about right too. Hard to say what the average min/miles on the reps were but seemed to be around the 6:20 mark so again roughly right.
Friday 24 April 2009
Hounds and Hare
33:14 - not the best. Hot, dusty and lots of tourists. Struggled to accelerate out of the standstills in the crowds. Traffic and lights were fine.
Felt I went out hard, was slow in the middle and finished strongly.
Last half mile had Martin on my tail so pushed harder for the finish and held him off.
I was off the wrong handicap too, 33 rather than 32:15 so was almost a minute slower than last month. That's what you get if you go on holiday and ski rather than run.
See you at the canal then guys!
Felt I went out hard, was slow in the middle and finished strongly.
Last half mile had Martin on my tail so pushed harder for the finish and held him off.
I was off the wrong handicap too, 33 rather than 32:15 so was almost a minute slower than last month. That's what you get if you go on holiday and ski rather than run.
See you at the canal then guys!
Tuesday 21 April 2009
Five miles in the country
Been off skiing in Switzerland and not run since 9th of April. Did Wheathampstead loop in a spare 40mins, set off far too fast and had to walk through the town to catch some shade. Badly unwatered and unfuelled.
Still, made it home in 36:11 so could have been worse, last mile was strong again.
Ave around 7:15 so not good, but given the middle walk that must have been more like 6:30s for the first and last ones.
Still, made it home in 36:11 so could have been worse, last mile was strong again.
Ave around 7:15 so not good, but given the middle walk that must have been more like 6:30s for the first and last ones.
Thursday 9 April 2009
Thursday Intervals with Rocket Lockets
Not many at the meeting place today and those that did turn up looked pretty useful.
By the time we got to the canal there were 10 of us and 2 went for the "Full Monty" a threshold run right around the entire Vicky Park boundry as part of their marathon prep.
Fair bit of debate ensued about what the rest of us were going to do. There is a measured 200m on a clear and flat section just before the bridge before the humpbacked bridge over the side canal - that makes sense if you've ever been to the canal. The wee white sign on the wall is the start and the last white bollard is the finish on the outbound.
We did twelve sets of the following: 200m sprint, jog back to the start with both sprint and jog inside 2mins. I was clearing the 200m in 34-38 seconds, getting stronger as we went on. I was keeping up with the middle group (no back markers today) and by rep 4 I was somewhere between the elite and the middle. Someone ducked out around halfway and then I was closing the gap to the elite with each rep.
The pep talk from the tramp on the bench at the end was amusing. Fag and beer in hand he assured us he could not even do one of the reps above walking pace.....
A group of fatties with guides wearing yellow bibs waddled through us and obeyed the orders to keep left so we could sprint through them. On their return leg we actually over took them on our recovery jog. If we are the rocket lockets they must be the damp squibs. Harsh but true.
By the last one I actually caught one of them and went through to finish the last rep 3rd of 7. Wow! Don't know where that speed came from, but it was a great feeling to hold my own with the elite and get the chit chat about what the aim of the session was, how hard to each of the reps ought to be (85%) and why we switched direction a few times (as the wind changed). Very happy with that and relaxed about going off on holiday skiing with not much prospect of running in pipeline for the next couple of weeks.
By the time we got to the canal there were 10 of us and 2 went for the "Full Monty" a threshold run right around the entire Vicky Park boundry as part of their marathon prep.
Fair bit of debate ensued about what the rest of us were going to do. There is a measured 200m on a clear and flat section just before the bridge before the humpbacked bridge over the side canal - that makes sense if you've ever been to the canal. The wee white sign on the wall is the start and the last white bollard is the finish on the outbound.
We did twelve sets of the following: 200m sprint, jog back to the start with both sprint and jog inside 2mins. I was clearing the 200m in 34-38 seconds, getting stronger as we went on. I was keeping up with the middle group (no back markers today) and by rep 4 I was somewhere between the elite and the middle. Someone ducked out around halfway and then I was closing the gap to the elite with each rep.
The pep talk from the tramp on the bench at the end was amusing. Fag and beer in hand he assured us he could not even do one of the reps above walking pace.....
A group of fatties with guides wearing yellow bibs waddled through us and obeyed the orders to keep left so we could sprint through them. On their return leg we actually over took them on our recovery jog. If we are the rocket lockets they must be the damp squibs. Harsh but true.
By the last one I actually caught one of them and went through to finish the last rep 3rd of 7. Wow! Don't know where that speed came from, but it was a great feeling to hold my own with the elite and get the chit chat about what the aim of the session was, how hard to each of the reps ought to be (85%) and why we switched direction a few times (as the wind changed). Very happy with that and relaxed about going off on holiday skiing with not much prospect of running in pipeline for the next couple of weeks.
Tuesday 7 April 2009
Chasing Brian at the Canal
Tuesday reps without the rocket lockets.
Got a meeting dropped on me that I could not avoid right on top of intervals.
Second best was to go late at 2pm with my tri-athlete buddy to introduce him to the canal.
We did a 3:30 chase for me to see if I could catch him after a 30 start (I could not as he made 1200 in 4 and I cleared just over 1 km in 3:30). Same back and then we headed down with 3 or 4 30on 30off to liven up the return leg.
Got a meeting dropped on me that I could not avoid right on top of intervals.
Second best was to go late at 2pm with my tri-athlete buddy to introduce him to the canal.
We did a 3:30 chase for me to see if I could catch him after a 30 start (I could not as he made 1200 in 4 and I cleared just over 1 km in 3:30). Same back and then we headed down with 3 or 4 30on 30off to liven up the return leg.
Monday 6 April 2009
Westminster Loop
Easy one today, noticed the weather forecast was dire. So sneaked out to get some time on feet in.
Nothing special, got caught on the Embankment by two blokes, but dropped them sharpish as I tanked it from there to Blackfriars and tried to hold that after crossing the bridge there. Hope the roadworks finish soon and the underpass re-opens.
Route here. 34mins to clear the 4.19 miles, bit off 8min miles, but I'm sure the "on" sections were more like 7min/miles.
Nothing special, got caught on the Embankment by two blokes, but dropped them sharpish as I tanked it from there to Blackfriars and tried to hold that after crossing the bridge there. Hope the roadworks finish soon and the underpass re-opens.
Route here. 34mins to clear the 4.19 miles, bit off 8min miles, but I'm sure the "on" sections were more like 7min/miles.
Sunday 5 April 2009
Luton Hoo, Slow Run
Having finally made it to the local country house turned posh hotel for the first time since it opened yesterday and done £7:70 for a filter coffee and a latte I felt I was now a customer and had the right to run over their land. I also clocked the complete lack of any perimeter security what-so-ever and figured a couple of routes in and out of the estate.
My first attempt at getting into the farms of Thrales End Lane was no use, we ended up back on the main upper Luton road for longer than I'd have liked.
West Hyde road was more promising and as we found out the closed gates into Lime Tree Ave. were not locked (that's how we got out the hotel grounds). Went in along Farm Road, the kink in the route being to take a closer look at the Walled Garden. Very interesting historical site, I recommend the open days they do from time to time.
Then we jumped the gate into Luton Hoo hotel proper and went through the Robert Adam designed stable block which is now the golf club house (the 19th) and a poncy food place (Adams) the spa stuff is in here too. We ducked out the back and round to the formal gardens.
Ken was suffering from "all to one sideness" from carrying his water bottle. The simple solution to this was for him to give it to me. Perhaps I should just carry Kenny and be done with it!
Anyway, it is all time on feet and I got to enjoy the views while Ken stretched and groaned during his "recovery breaks".
Won't be any more long runs for a while as off to Switzerland for some skiing and so that should be fun. Then when we're back it really is not long until Wheathampstead 10k. Even my barber is running in that one. He nearly fainted when I said there was a chance I might do it sub 40 mins this year. He's hoping for 1h 10m!
My first attempt at getting into the farms of Thrales End Lane was no use, we ended up back on the main upper Luton road for longer than I'd have liked.
West Hyde road was more promising and as we found out the closed gates into Lime Tree Ave. were not locked (that's how we got out the hotel grounds). Went in along Farm Road, the kink in the route being to take a closer look at the Walled Garden. Very interesting historical site, I recommend the open days they do from time to time.
Then we jumped the gate into Luton Hoo hotel proper and went through the Robert Adam designed stable block which is now the golf club house (the 19th) and a poncy food place (Adams) the spa stuff is in here too. We ducked out the back and round to the formal gardens.
Ken was suffering from "all to one sideness" from carrying his water bottle. The simple solution to this was for him to give it to me. Perhaps I should just carry Kenny and be done with it!
Anyway, it is all time on feet and I got to enjoy the views while Ken stretched and groaned during his "recovery breaks".
Won't be any more long runs for a while as off to Switzerland for some skiing and so that should be fun. Then when we're back it really is not long until Wheathampstead 10k. Even my barber is running in that one. He nearly fainted when I said there was a chance I might do it sub 40 mins this year. He's hoping for 1h 10m!
Thursday 2 April 2009
Assembly League 1: Beckenham detours and mars bars
The tradition of complete failure to generate any mass what so ever for the 'en masse' travel to the venue was nearly upheld. No-one at City Thameslink and I thought I was going to be Billy No-Mates for the trip to Beckenham, but as the train pulled out of Blackfriars Chris was suddenly in on my train and stitting opposite me.
At Ravensbourn station we bumped into one of the Rocket Lockett elite and scratched our heads at the completely blocked road that is supposed to be part of the course, see below.
The course was adjusted, to go around the blockage and finish outside the park (as it might have closed at 7:15) but it looked pretty open to me when I finished. My garmin made it 2.95 miles or 4.81 km, but uploaded to mapmyrun they make it a shade over 3 miles. You can see the kink in the route to avoid the road works outside the station.
Chris was planning to leave a mark on his first assembly league appearance and it was to come in the bizzare form of downing a mars bar in record time just as we left the changing room for the start line. My more conventional Oatabix at 3pm and one gel for Chris' mars bar worked treat.
At the start Steve was grinning at me in a kind of "see if you can catch me in the last 400m way", but I stuck to my game plan of tucking in at the back and making my way through the field. There was some bunching at the start and someone went over, but I missed the mess and could see Chris' distinctive white top speeding off.
I over took Chris (who seemed to have tummy issues) at mile one on the uphill and flew down the steep decents. I could see Karen and Steve battle it out ahead of me and even with a big push in the last mile I had nothing on them - Karen won out by a few seconds and that battle was decided 40 seconds before I got to the line. My finish was hard work, but strong. Let a lady overtake me and tucked in until the finish, group of four kicked for the line and I managed to sneak over the line ahead of her.
My time was 18:27 with mile splits of lap 1 6:11 min/miles or 3:51 min/km; lap 2 6:26 or 4; short 5:49 or 3:40 - HRT was lowish for a race, I don't think I'd warmed up properly! This was still 14 seconds faster than last September so I'm claiming this as a pb as this route is longer.
Chris finished in 19:01 - well done. Sort out the pre-race food at Aisha's workshop and you'll nock 30 seconds of that by September's race.
We set of back with some SEAC dudes and re-traced the route backwards as the recovery run. At one point I wandered why Chris was not saying much - he was some 300m behind us so I convinced the guys to wait up for him. Greg's lecture on Glucose and Fruitose and gels and fat content in mars bars went down better than the mars bar did.
Here's a shot of Steve from Locket Rockets and I after the recovery run back to the race HQ.
And finaly, here's the highlight of night. Fit blokes enjoying a drink together after a friendly race. What more could anyone ask for in a running event?
More about seac click here, races are first Thursday of the month April to September.
At Ravensbourn station we bumped into one of the Rocket Lockett elite and scratched our heads at the completely blocked road that is supposed to be part of the course, see below.
The course was adjusted, to go around the blockage and finish outside the park (as it might have closed at 7:15) but it looked pretty open to me when I finished. My garmin made it 2.95 miles or 4.81 km, but uploaded to mapmyrun they make it a shade over 3 miles. You can see the kink in the route to avoid the road works outside the station.Chris was planning to leave a mark on his first assembly league appearance and it was to come in the bizzare form of downing a mars bar in record time just as we left the changing room for the start line. My more conventional Oatabix at 3pm and one gel for Chris' mars bar worked treat.
At the start Steve was grinning at me in a kind of "see if you can catch me in the last 400m way", but I stuck to my game plan of tucking in at the back and making my way through the field. There was some bunching at the start and someone went over, but I missed the mess and could see Chris' distinctive white top speeding off.
I over took Chris (who seemed to have tummy issues) at mile one on the uphill and flew down the steep decents. I could see Karen and Steve battle it out ahead of me and even with a big push in the last mile I had nothing on them - Karen won out by a few seconds and that battle was decided 40 seconds before I got to the line. My finish was hard work, but strong. Let a lady overtake me and tucked in until the finish, group of four kicked for the line and I managed to sneak over the line ahead of her.
My time was 18:27 with mile splits of lap 1 6:11 min/miles or 3:51 min/km; lap 2 6:26 or 4; short 5:49 or 3:40 - HRT was lowish for a race, I don't think I'd warmed up properly! This was still 14 seconds faster than last September so I'm claiming this as a pb as this route is longer.
Chris finished in 19:01 - well done. Sort out the pre-race food at Aisha's workshop and you'll nock 30 seconds of that by September's race.
We set of back with some SEAC dudes and re-traced the route backwards as the recovery run. At one point I wandered why Chris was not saying much - he was some 300m behind us so I convinced the guys to wait up for him. Greg's lecture on Glucose and Fruitose and gels and fat content in mars bars went down better than the mars bar did.
Here's a shot of Steve from Locket Rockets and I after the recovery run back to the race HQ.
And finaly, here's the highlight of night. Fit blokes enjoying a drink together after a friendly race. What more could anyone ask for in a running event?
More about seac click here, races are first Thursday of the month April to September.
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