Friday 30 October 2009

I'm a hound!


Today's hound and hare was hotting up with at least one elite on the start line and many improvers and semi-elite with good recent times in the mix. Only Jason had predicted 90mins which was ruled to be walking and slashed to 59 by the powers that be, ie me.

It was near perfect weather and three of us trotted down to the started together arriving 10 or so mins ahead of my start. The faster boys rocked up and the rest started leaving.

Chris Burfoot caught me as usual very quickly on Embankment and I managed as usual to keep with him until the far side of Horse Guards where he kicked and dropped me, net one down already. I could see Geoff ahead and resolved to focus on closing that gap and ignore Chris pulling away from me.

Went through a bizarre wall of pigeons and luckily avoided standing or running into any of them. Lots of half term let's visit London families wandering around even more aimlessly than your typical tourist.

Started counting the gap to Geoff on the Green park hill. Made little impact until the Mall. The marching band messed up a few of the guys but I saw it early and figured I could get past it around the far traffic lights and by the time I was half way back the lights changed in my favour and I got the racing line stealing a few meters on the guys ahead.

The sand on the side of the Mall was very bumpy and as I made an effort to catch a my first pray of the day it was uncomfortable to hold the pace on the bumpy surface. Went past Robert Rea, I offered and received some encouragement. The next target was Geoff and I was closing reasonably fast. Decided to hold back until after negotiating the melee at Hourse Gaurds. I had to shout at some people to keep them out of my racing line which revealed my position to Geoff who made an effort to hold me off, but I got past. Net one ahead.

At this point the elite guy (Richard Griffiths) went through. I admired his light footfalls, springy step and posture. I'd seen him run at Assembly Leagues before so I knew there was no point in challenging and simply let him go. Back to all square.

Next up was the unmistakable Andrew McCleery who was just ahead and going at around my pace. Just a shade bigger footfall circles and a focus on staying tall got me a pace injection for free and before I knew it I was past him. Now one ahead, two gone past and third overtaken.

Another guy was ahead (Larry Gerr) and I did not think I could catch him at first but with 200m to go I increased to half shin pace and as I went past him lengthened the spine, leaned into the run a little more and put everything I had into the sprint finish. I eased of a shade at the end as he had let me go and crossed three seconds ahead of him.

My time was 32:56 and that is the first sub 33 since March this year and you need to delve deep into the race archives to find the sub 33 before that back in 2007.

Was very chuffed with the absolute, relative (8th starter and 6th finisher), physical (felt hard but not maxed until the end) and mental (letting the better runners go) performance today.

Only one annoying road crossing that did not slow me much.

Why so good today? Less could be more? Perhaps.

Ditching the 2nd rep session for an easy run or threshold seems to be doing the trick. Now I need some sleep and some lovely taper for the race in 8 days time.

ps I won the vets prize today. I was the only hound over forty!!!

Thursday 29 October 2009

Easy 4 or 5

Easy run with the Malthouse today. Blethering pace for Westminster out Blackfiars back loop. Even at that, only had a couple of guys go past and Brian wanted to know how it felt as I let them go. It was hard, but it is getting easier not to go after them as I think more and more about the form.

After Blackfiars there is a nice stretch of footpath to the Millennium bridge steps where we allowed ourselves to go at a different pace, I changed up through mid-shin foot circles to what felt like tomorrow's race pace and then full knee circles and blasted the last bit as hard I could.

Jogged back to the office and did the 4.2 miles in 37 minutes, nearly a new record in slowness, only one minute shorter then the slowest ever for the loop. Then I jogged of in search of a bottle of malt whisky for my dad. Caused a bit of a stir in M&S trying to by a 12 year old malt in my running kit.

Anyway, roll on tomorrow's Hounds and Hare!

Tuesday 27 October 2009

More powerful reps

Potential excuses for todays reps being bad.

1) Having been in Scotland at the weekend delivering my children to the half term playground that is Millport
2) Sunday going out to Luton Hoo (in flat shoes that trashed my tibialis posterier) then,
3) to the cinema to see couples retreat followed by a meal out then
4) power hour circuits on Monday night. Those were fun and Jo was back (800m in 2:21) so that made the shuttles at the end much more interesting and the young guns and some of us older dudes were finding out quickly just how fast Jo could go, the answer is very fast and give her more that the length of the hall I'm sure she could trash me, but over that distance I can just hold her pace. It was all very amusing.

None of all that mattered, I was fine.

At the meeting point in the Needs group were Scrutton, George, Paul, but no Martin.

George has been out for a while, but his comeback was most welcome.

Smaller group today and before you could say 6 by 4 with 90 off, three groups formed and Paul, George, Paul and I burst out laughing at the natural selection - hard stares from the elite group as they were clearly not going to condone enjoyment of any kind.

Scrutton zoomed away to lead rep one and he went through a puddle and splashed me. I spied a puddle 20m ahead and stamped down hard into it. Unfortunately, while soaking Steve (under the Geneva convention this is acceptable and appropriate retaliation) there was collateral damage and my apology was not enough for the back group who were pretty close to chucking me in the canal for that. Lucky for me I appear to be faster than them and with staying dry as motivation I had no choice but to lead the group through the first few reps.

Scrutton nearly hit a bike who was coming out of a tunnel and having slagged him of for that at the very same point I nearly crashed into a jogger. From then on every tunnel got a McIntyre shout as I went through.

Felt like a long way out and we were well past the park gates when we hit half way. Paul was still with me and George was still going well too.

Paul commented on form just after the turn. I noticed the non-sitting position and footfall circle working nicely just before then and the turn does indeed seem to be a good place to be thinking form.

The return leg was marked by a fast moving object closing in on us. This was Martin 'half reps' Wood late for the session but very keen to join in.

Two police were walking along looking out for something. Suddenly one of them jumps the railings then the other goes over too. The first one moves into the flats while the other makes a flanking maneuver around the back. We spot the target looking well guilty with bike. We offer to help catch the guy, but the police have him cornered so we just shout encouragement to the flanking officer.

Martin has upped the pace on the return leg. We're moving fast and I can hear him huffing and puffing on my shoulder. I focus on form again and try not to sit and slightly increase the footfall circle - again to my delight and surprise perceived effort drops and pace increases and Martin's footfalls aren't quite so loud anymore.

Dropped George somewhere after rep 4.

Psychologically prepared for the last rep. by stating my intention to let the elite through when they turn up without challenge.

I need not have bothered, as they never caught us. Made it perfectly back to the start point so thanks to Martin's timely arrival we'd done a perfectly balanced set of reps. I was very happy with today's session, 80-90 percent efforts by the end, but again feeling solid enough and light on feet.

With the race approaching fast and even Dave in taper, it's time for a rest day, then a slow day (watch out zone 1 slobs, here I come) and then a well timed Hare and Hound to round off the week - I'm going to get that hare this time!

Saturday 24 October 2009

Saturday is the new Sunday



Only Paul made it out after the last minute switch of day due to me going to Scotland today to drop off the kiddies at Grandad's. His first comment was to slag of my choice of kit, as being too hot. Gloves, hat and rainproof with long sleeve winter top.

Great new route opening up the joys of all things in the general direction of Symondshyde Wood. Headed out towards St. Albans, took a left turn towards Heartwood and stayed pretty much on the Hertfordshire way until we hit our first road. Slight disagreement on the route resolved by some old technology that I cunningly had in my pocket - a photocopy of a bit of the OS map. Ha I was right it is right.



We then went through a new farm and Paul talked me out of going too far in the direction of Brocket Hall - that would be more like 15-16, but one for another day. The whole area is saturated with footpaths to explore and we enjoyed the high content of new ground in the run. Held chatting pace most of the way.

The pace stopping is where we had to check the map!

Popped out of the wilderness at Wheathampstead having run parallel to devils dyke, thinking we were much further over. We solved the "too close to home" problem by going right up and over the top on the way home where I have not been for so long that counts as new footpaths for me. I also have only every done that area outbound never homeward. It's changed a bit with a new barn at one of the farms. Needed gel two here and struggled with the hill. Pace slowed and I recovered, notice the heart rate drift here. I need to watch that.

Final dip down and Paul took the lead and the stunning section came down very steeply through a field then some woods then suddenly right over an open ploughed field which was impressive with the dull grey clay soil framing Paul's luminous yellow top ahead of me.

He was right about the kit, too much. I was too hot. But still only complaint from a fantastic run.

Thursday 22 October 2009

Easy four miles

Found a tri-athlete who had been out for a while due to becoming a father for the first time, buying a house and generally being too busy.

So I was surprised when Brain set what felt like a decent pace, but he soon slowed and we gassed our way around the Westminster and Blackfiars loop. It was much easier to go slowly today and having a marker beside me kept me from zooming off. Even managed not to accelerate along the last bit of the drag to millenium bridge.

Got back to see a poor guy being scooped of the road out side the office into an ambulance. He'd been knocked off his scooter by a car.

Total distance 4.2miles in a very slow 33 mins one slower than when I tried to do the same loop with Mark slowly and 5 faster than my record slowest time for that loop.

ps. on the way home from the station a cotton t-shirt and tracksuit bottoms cashed up station road, even with back pack and coat on I could not resist. Caught him by half way and he errored in attempting to cross the road and gave me the look that said it all as I silently (what you can't hear won't hurt you) eased past him. He crossed the road and I guess we were at around 7min mile pace. He tried hard not to look back but clearly know exactly where I was as each nudge in pace was matched. I was faster on the down hill and I simply extended the circle of effort for free as I watched his effort increase as his heel strike sent him backwards. Then he truned off station road and I wound down the effort and enjoyed feeling the circle get smaller and the cadence stay the same as I dropped down through the gears. Slowed right to walking by the bottom of the hill. Te he that was fun.

Tuesday 20 October 2009

Good Reps

The twenty or so rockets did not hang about today and that forced Martin into a pb from the office to the canal.

Scrutton was there doing some kind of steady run through the set, noted his new red running top - never seen the guy in anything other than 100% cotton before.

My excuse today was mainly focused around the battering I took last night from "Alex" the hulk with a sadistic streak that had given me the Guantanamo Bay treatment at Breathing Space. The tranquil setting and soft furnishings and delightful staff lulled me into a false sense on glentle expectation. Alex arrived and eyed me up. He listened dutifully to my abridged list of running injuries and aches and pains. Then the violence erupted. Within seconds he'd found and smashed a knot on my back and I was right on the pain threshold. This was 30 seconds in and at that point I remembered I'd booked an hour. Alex used all his weight and considerable upper body strength to pummel me hard and deep tissue or sports massage does not do this guy justice. I screamed, but did not cry. He told me when he worked at
Guantanamo Bay they would always talk when he got to the end of the muscle. By the end I was battered and bruised, but somehow lighter, especially on my left arm and oddly in my feet that had taken a special hammering and responded. I told Alex all about ARO runners and he said he'd love to hook up with them.

The reps were 8 by 3 off 1, with 2 at the turn. Dave, call me if you need to know what that means, can't be bothered explaining it.

Paul and Martin instantly appointed me leader of the "Needs" group and we were off. I felt light, loose and comfortable. Thought about throwing an easy one at rep 4 but decided to hold the pace and felt fine.

On the way back Paul ask if I was speeding up during one of the reps. No I replied, actually I was thinking about my foot circle (half shin pace), cadence, landing with my foot moving backwards and not sitting into the run. What - all that and you can still run? If you heel strike I'll kick your foot was Paul's helpful input along with why don't you get a squeaker implanted on your heel so it squeaks if you heel strike? I wonder if Aro Sports do those?

On the 5th or 6th rep I'd just adjusted into a more upright position and was thinking about how my feet were landing nicely when Paul crys out "OH NO NIALL'S THINKING ABOUT FORM AGAIN, HERE WE GO!" Somehow we probably were going faster and my perceived effort reduced. Amazing.

The elite streamed through on rep 7 and I was wise enough to keep at half shin pace and not respond.

The cheek from Paul escalated to sheer insolence as with forty seconds to go on rep 8 Paul challenged! I'd been wondering what knee pace would feel like and within seconds I knew two things, firstly that's very fast and to my delight it is faster than Paul. 20 seconds to go and I've overtaken him and a number of bemused elite who happened to have gone past us moments before. Paul suggested if only he'd gone later and more steady, he'd have "won". Keep the racing for races!

Massage, Alexander workshop with Malcolm or some combo of them both? Either way felt light, in control and solid as a rock. Noticed how not sitting into the reps on the acceleration really helped and focusing on increasing the foot circle as the key to speeding up and keeping the form.

As Martin pointed out, our next target to catch is Sarah's group. Whooo hooo!

Sunday 18 October 2009

Long Sunday Run

I'd met up with Simon mid week and suggested we offer the Running Fource Sunday run out the red hot Aro boys. Against all the whinging about the early start someone we did not know actually turned up, young gun John was there on the dot.

We headed off to collect Kenny in a the allotted 8 mins and made it fine. He could hear us coming from half a mile away and my stage whisper about running past or speeding up only helped us wake up Cowper Road rather than fool Ken's bionic ear.

There were two schools of thought for the day, the A team (aka Simon and Dave) were gobbing off about a fast 20 miles in Hatfield but they both turned up at mine (in Harpenden) having decided to start with us and then push off.

By the time we had got to Kenny's everyone was trying to get beside or behind me as they all wanted to offer an discerning opinion on Niall's foot fall - mid sole, hey was that a heel strike? Not even one mile in and I was wondering how wise sticking all that on yesterday's blog was.

Just after the A team made a "We're going to run at a different pace now" move at the Childwickbury gates John drops out and decides to U turn for home - poor chap was suffering with shin splints and we left him stretching off on Harpenden road.

By this time the A team's fast twenty was looking seriously in jeopardy. The B team were closing the gap fast. In spite of clear directions on the correct footpath to take the A team missed it completely so the B team got to shout at them to turn as they went past.

This then took us through the pick your own, I wanted to go straight on (because that's the foot path) but Kenny and Paul insisted we follow the A team on their perimeter sortie.

We found a gate in the school grounds and then the A team went round the outer edge of the school and round the Batchwood woods. They found a footpath and went into the woods, but the woods were clear so the B team took the racing line and went straight in to the trees and crashed through the undergrowth and got to the path seconds after the A team. Through the woods took us out behind the golf course, much better than the than planned route across the course. We were back on familiar turf, now on the Batchwood/Childwickbury path. Stunning views here firstly over to Gorhambury estate and then the brilliant red sunrise with St. Alban's skyline silhouetted and dominated by the cathedral. Worth getting up just for that.

Just before the park Kenny nearly went flying. He tripped over a kerb that was covered in leaves, he was OK and the B team continued. However, Paul and I now announced each up coming kerb with a big shout.

A team took an odd route into the park and our direct route had them again only metres in front going around Verulam lake. They went up the side past the Londinium Gate and we headed back, with Kenny re-living his glory football days at Kings.

More new territory as we went past the Roman theatre and jumped the gate with the warning to keep out between 8am and 6pm. Lovely tree lined avenue to run along with a smooth road - Kenny helped me out here by holding my head up for 30 seconds just to re-set as I felt I was stooping. Suddenly, I had a second wind as it all seemed much easier running not in a slump.

Turned right down onto Colne-Lee Valley Walk with a lovely riverside section on a grassy path and quaint buildings to admire and even quainter bridges to traverse. Crossed the road and Kenny was getting jumpy and thinking about cutting short the loop to get home to avoid marital strife.

Now running across this footpath is an access road to a sewage treatment plant. When I've been here before, coming the opposite way I noticed it was very hard to see where the footpath came out. I had in my head it was just before the footpath sign about 10 feet to the left of the sign. I confidently annouced "This way boys!" ducked down, pushed the branches of a tree out the road and ran straight into a sticky ball seed tree and went flying. By this time Kenny and Paul went into over drive and I got the slagging I richly deserved. "Use the force, Niall" was one of the better ones. Of course, I had forgotten to invert the instructions I'd mentally noted going the other way. My left leg was covered in sticky seed balls and I tried to take one off to chuck at Kenny but it just stuck to my glove.

By now the pace was picking back up as the slagging died down. Paul decided to stay with me, but Kenny needed the short option so took Beesonend hill at a pace that gives you an insight into the Wrath of Susan. If only he'd had that kind of motivation at the Herts 10km last weekend.

Then there were two.

We went round behind the fishery and shooting platforms and I was sure there was another exit to the fields further along, which a later look at the OS map confirmed is there - but you needed to go up one more field to get to it. This section was ploughed right to the edge and the footpath was barely there in parts.

Long slog home up the Nicky line, feeling the effort. Paul kept me honest and nudged the pace back up the hill to the stated goal pace and we made it home in under two hours, which is was pretty much bang on 8 min mile pace as advertised.

Breaking news is that John survived and is up for next week. Now there are six of us.

Kenny clocked up 12 and Paul and I did 14.3 miles - well it is traditional to over shoot slightly! The A team massively undershot, but still clocked an impressive 16.5 miles and while we saw them lots on the way out, they were looking good with little injections of pace to counter the B team's advantage of knowing where they were going.

Saturday 17 October 2009

Art of Running - Great Brickhill

Today I went to Malcolm Balk's Art of Running workshop in Great Brickhill with my friend Kevin and his fast son, here we are.



There was a real mix of new runners, Iron Men, improving runners and completely new runners.

In this blog I aim to capture the main points for me to work on and some of the drills we did that should help achieve the faster speed that will come from the better form.

Three key points:
1) head
2) footfall
3) don't push off

Firstly, and my wife spotted this during the 10km, I am hunched up. You can see this on my 10km photos and the ones below. There are three elements to my hunch, or what Malcolm calls running in the sitting position.
1) No neck, head is down and forwards
2) Chest, collapsed in and down
3) Bum sticks out at back




To help us not do this Malcolm recommended what he does, every time an ad comes on TV get of the sofa and onto your knees. Get into the slump, then correct it and hold the good position for the duration of one or two ads. Nice tip.

After finding where the pivot point in our heads were we worked on this in pairs by holding the partner's neck while they ran and then let go. Then we did some negative training by trying to run in the sitting position and seeing how hard it was compared to running with the head up open and free.

The footfall landing video was a shocker for me. I was sure I mid sole struck, but the left leg was a horror story. The knee locked and the heel crashed in. Interestingly the right leg was better. That explained the tibialis posterier in a second.

I was also very clearly pushing of with my toe. This sends the runner up and encourages the other foot to swing out and land infront and heel first. Opps.



Before working on the footfalls we did the following warm up which I really liked.

Light jumps with feet together and landing on the mid sole and just touching the ground with our heels. The build up to lifting the feet one after another and then finally moving forwards into a slow jog.

Then while running we worked on 180 cadence through all paces, 10min mile, 8 min mile, 7 min mile. Malcolm's metronome beeping away was awesome. I need to get one if only to annoy the heck out of my running buddies.

We worked on the pony prance to try and get the footfall landing underneath our hips and not in front. As it moves back is the ideal. At slow pace step over the ankle. At faster pace make the circle bigger and put more energy through the machine, step over the mid shin and so on until full pelt is up to the knee.

Good drill to try more often.

We did much of this bare foot around the cricket ground. Shade cold at first but I soon began to enjoy the grass and leaves underfoot and it certainly stops you heel striking with no shoes on. Once the shoes went back on it felt like I was running with a brick on each foot.

Malcolm suggested doing this once a week for five minutes or so.

At the second screening Malcolm made me do my run past twice, I was so loud on the way down. He said something that stuck. "What you can't hear won't hurt you." Light as a feather I floated back up - better. I worked out what I was doing. To try not to heel strike I was smashing my mid sole hard into the ground to make sure it hit before the heel and locking the ankle in the process. As I unravelled that I was depressed at the amount of work I still have to do on all this.

But later I realised that was the wrong way to look at it. If there had been nothing to correct I would have wasted an afternoon. I now have things to work on and I know why my left leg is in a worse state than the right. These things will by definition make me much faster and I now have a running buddy who's got the same theory around the corner. We agreed to go for an easy run together to practice. I fully intend to do that.

And finally this one is for Kenny. Malcolm took me aside and said "Hey Niall it's a shame I don't live here. I'd have you under 40mins for a 10km in no time. You know what your trouble is - you go out with those nutters from work and kill yourself every run trying to be competitive, don't you? What you need to do is go out dead slow more often and work on the technique."

Any fat slobs fancy a slow run in zone 1?

Friday 16 October 2009

Steady Run

Went with Alan and once again employed the talk 'em slow policy that worked like a dream.

Alan was suffering from a hard early morngin session (in the gym) and I was suffering from a bad day at the office. The two combined perfectly and we did a three briges loop steady for me and easy for Alan.

Talked for 2/3 of the way and only slightly did the pace increase as we headed for home.

Pressed the wrong button to stop the watch and hit reset instead of stop, but think it was 53 mins. Wind was strong against on the way home and that slowed us down, felt faster than 8:11 min miles which is what that time implies. I know it was not 43 mins....


Wednesday 14 October 2009

Easy run

Easy run with Mark Westlake is a contradiction in terms. Fresh from his Iron Man in Barcelona I talked him into a short easy run.

Alan Ginn was in the changing rooms retuning from a double loop three bridges and when Mark saw him he said 'out with Niall today, so it will be an easy one. Ha ha. '

I used the talk you into slowness technique and spun the story of Little Cumbrae becoming a yoga mecca all the way to Westminster Bridge.

On they way back we seemed to be over taking more people than I would want to on an easy run, but they were really slow.

Loop was completed in 32 mins. 8 mins faster than last weeks slow version of the route. 7:46 min miles - hmmm, not really slow enough.

Tuesday 13 October 2009

Long Reps

Having felt very strong last night the efforts of Sunday's race and last night's circuits came home to roost.

I should have taken Paul up on his offer of an easy river run.

But no, I opted for the canal and long reps with Lockett's Rockets. Big field out today and the cloud gave way to sun as we reached the canal.

There were a few mortals in the mix, but I had already decided not to go for it and let them go from the start.

6 by 4 off 90.

Steve was jogging behind and after the first recovery he'd gone past. That meant I was last. By rep two Aisha was 2 canal boats ahead, then 3 by rep 3. Her and Steve seemed to be matching each other's pace and by watching their efforts I drifted faster and closed the gap.

Tried to focus on form and footfall and head alignment and lean angle. All seemed ok at half way.

We regrouped for the return leg and found myself drifting ahead of Aisha. By rep 5 Karen's group appeared and zoomed through. I made the same error I did last week and tucked in behind them and held the pace for the rest of that rep.

Blatently blown it, so had a weak last rep - except for the last 30 seconds when an elite came through and I held him as he drew level and he kicked twice which I matched to get me a some rediculous pace. Silly, but great fun.

Now for an easy and a long run.

Monday 12 October 2009

Light circuits for recovery

Very easy jog to circuits tonight, which barely classes as exercise, but it is up hill and the pitch black footpath to the St. Georges pitches from Stewart Road made each step a leap of faith.

The angels took care of me and I made it to the hall in one piece and before the Power Hour actually started. I knew it was quicker to jog then take the car.

Took it very easy up the hill and tried hard not to sprint at circuits, rather focusing on form and light quick steps. Darren was there and so was Jo (Dan's wife) and she is a pretty punchy runner. Track more than distance with her 800m PB as 2:20, which is shifting.

On the way back felt light and relaxed - set off too fast but dropped off the pace and then was very strong and light home. No aches or pains. Looking for some solid reps tomorrow and then I really need to get the mileage up as only 4 weeks left until my half marathon - the Grand Union Canal race organised by purple patch running.

Sunday 11 October 2009

Herts 10km, honour and the rocket and a new pb!


The pre-race meal plan had Kenny and I agreed that he would trail blaze the first third of the race to get some time in the bag and then as I (in theory stronger on the the hill) would take us up the hill then we'd be every man for himself.

On the start line I met Jon Jones, Simon Spears, all the running fource guys (Paul, Kenny, Dave) and it was a great buzz to be there on the start line with thousands of lesser runners behind us and to know so many on the elite.

Great race plan except from the off hundreds of idiots crashed past us and it was hard work to settle into a decent pace and I nudged Ken along in the 1st km to get us under 4mins to the 1st marker. Actually the marker was off and we'd already done a km back at 3:44! I dropped off to 3:55 then 3:57 and Ken had by this time a good 20 seconds on me. That was fine as I could see him and Dave had traded places with us a few times. By the hill I was feeling ok and tried to close the gap, but by the top Ken was still 20 seconds ahead.

On the way past Roundwood school I heard my wife and kids cheering and so the lifted me a bit and they pointed out what I already knew "Ken is just infront!". My son was apparently gutted that I was behind Ken - ah, but I knew from what Ken had told me that he did not like the Nicky line section and the switch back in Rothampstead so I tried to catch him on those sections - but alas could not.

At the 9km marker he was 17 seconds in front and I decided I could beat him by more than that over one km. Kicked hard and closed the gap. With 500m to go I had to quickly decide when to go past. I took a large group wide and eased off for the final push. I wanted to go past accelerating and hard. I saw the line. We turned for home and with 200m ahead I went for it. I caught a glimpse of Ken's face and held that image as the rocket inside was finally free to cream it to the line. Just piped him home in. Some kind of record last km, in 3:44 (it was 3:28 but only 930m) so over all very chuffed with the days work.

The sponsor was Sainsbury's St. Albans rather than Waitrose Harpenden so the sixteen year old sirens with silver platers of freshly chopped fruit were down graded to a fat bald bloke with a banana and a bottle of water.

Also the massage was good, but they had installed some kind of generator next to that side of the tent so the noise was such I could not talk to the guy doing my legs and I was getting the exhaust fumes straight into my face.

Anyway, nice massage and coffee and carrot cake with Paul rounded off a top race day!

Final scores on the doors:
Gun time: 41:07
Chip time: 41:05
Position: 63rd / 2265

Thursday 8 October 2009

A low intensity short run

Having studied the recent form of the guys and checked out the research online I concluded that the safest option today was to go out for a very short low intensity recovery run.

I was determined to go slow, but also avoid the first grey zone were you work so little there is not actually any point.

Bumped into a JPM Runner as I left the building and felt the need to justify the slow pace to him before I even had even pressed the start button. Jogged off and crossed the road and suddenly was doing 7min miles! No, it's a slow run. Got to the steps at Mushroom on the way to the wobbly bridge and felt the pace increase as soon as I heard footsteps behind me. I caught a glipse of a refection of the red cotton top behind me and had to really really work hard at keeping the slow pace and letting a cotton top go past. That was really hard, but I managed it.

At the last minute I changed direction around my loop and went over the wobbly bridge first for two reasons. One to stop me tryiing to catch the red cotton top and two it would give me the Blackfriars to millenium drag to blast along if I felt the need.

Just before the building site that is blackfrairs bridge on the south side a guy studying his garmin drifted level and we recognised each other. It was Darren from circuits and aro runners also out for a slow one. He'd gone too far but we helped each other stay slow and chatted as we tried to find a route around the building work. He gave up and turned back for home, I found a way across and then let an old guy in a white top go past.

Focused on left foot relax and release just after toe off as it felt stiff on the ankle and not as bouncy as the right. Noticed the niggle on my back had gone.

I found that I drifted back into the grey zone if I let my mind wander. Holding 60% turns out to be quite an art. I worked out if the sweat on my forehead dripped I was too fast, if it dried I was too slow.

Checked another acceleration over Westminster and thought about tanking in home. Instead I let one more past and decided to not over take the two blokes ahead of me until the Blackfiars ramp.

By now I noticed the 'facial effort' of the runners coming towards me and almost all of them had a face that said maximum effort. I smiled and enjoyed the sun.

Got to the ramp and the tubbier of the two blokes blasted off ahead of his chum. I'd been sat on their shoulder for half a mile and so I guess neither of them were too surprised to find the suppressed pace suddenly unleashed and I got up to 75 perceved effort which felt a shade ahead of 10km race pace and held it comfortably to the wobbly bridge. Dropped the two guys easily and was chuffed the speed came so easy after the slow run and the short injection of pace let out some of the need for speed that has been steadily building.

Feeling relaxed, strong and powerful at speed. Rock on Sunday, see you all on the start line.

Tuesday 6 October 2009

Powerful, but controlled reduced reps as Super Sunday draws ever closer

Just made it to the meeting point before the guys headed out. Was pleased to see lots of super fast rockets as well as some mere fast rockets like myself.

Paul was wearing a fetching sleeveless number, which given the rain I felt was a punchy choice as I'd opted for a long sleeve. By the time we got to the tropical micro climate that is the canal I knew Paul's choice in clothing was better than mine.

Before the off an elite took some abuse for his rather short red shorts. Chris, don't those shorts count as lingerie? Brilliant.

The set was called as 6 times 3 on and 1 off.

I announced I was planning on doing 4 of those and before you could say away I had at least 3 guys tucked in behind me for the reduced set.

I had missed circuits due to race taper and the reps were as a result done on fresh legs and I was flying. I talked Paul into leading rep 3, but by half way I felt the ratchet and pushed out. Martin pushed out on the 4th and final rep and I could not resist a controlled pace increase and let the rocket out after about 90 seconds and sprinted up the lock gate hill and held it home. Looked back to see the rest of my group doubled up like me to catch their breath. Normally, I'm looking at the guys ahead so what a joy to be able to look back!

Whipped back to the office, stretched off and reflected on how powerful I was through those reps having done an easy run Sunday and no circuits. I had more in the bag, but had wisdom enough to feel that while I was going fast, just exploring the tipping point of too fast, and not going past it.

Been reading more theory on my mate Kenny's slow running. The key seems to be that active recovery just at 60 percent is much better than doing more intense work (say zone 3), if and only if your intense training is very hard. Guess what, my training is very hard. So given how great today's reps went I will now introduce a lower intensity run somewhere rather then an extra threshold or extra reps. More in this case seems to better if less intense. Google "Grey zone" and you see how careful you need to be if following this kind of plan.

Sunday 4 October 2009

Easy six - slowly does it

Easy six miles in the countryside due to race next week.

Slowed right down once Kenny left us!

Discovered folly fields and a new footpath.

Quick blast from crabtree lane to the end of the cycle path got the heart rate going.

Friday 2 October 2009

Steady seven miles in the city

The animal that is Alan Ginn had been working hard at the gym on his legs this morning and so was looking for an easy 7 miles.

Now, I've been fooled by these so called easy runs before so as an added measure I warned Alan I expected to talk to him as much as possible. This would ensure two key elements of the day's run, firstly keeping me firmly in zone three - I can't talk and have the heart rate drifting near anaerobic, secondly in order to hear what I am saying this kept Ginn nicely next to me and not 3 meters in front.

This worked brilliantly until we crossed Westminster for the second time and Alan scented home and muttered something about steady back. I felt surprisinly good and each ratchet from Alan was fine and before too long I was ratcheting myself with Ginn matching, drifting ahead and me catching him or him kindly drifting back. By now silence was the order of the day and focus on mid sole striking on the left foot. I've reverted to the Kayanos after my GT-2145s developed a hole in the upper and are on their way to Asics to be inspected. I'm after a nice new pair! Anyway, I was worried about my tibialis posterior problems making a return with the shoe change and I think and can feel it a bit so plenty of ice and gel tonight.

By 51:04 we had done the 7 miles. Easy to steady out then some increasing speed for me on the way back. Tipping point was Blackfriars bridge as I felt that tingly 'you don't have enough oxygen to hold this' feeling but decided to ignore it as the finish was so close and kept with Alan to the end.

Ave pace would be a 10km in 45m or a half in 1:34.

10% more on race day? There better be at least that or Kenny will get to the massage tent before me.