8 rockets for Hogmanay (New Years Eve) reps.
I was the only JPM rocket and no sign of Paul or Martin at the freezing meeting point. Karen and Sarah were there with Richard somewhere between the girls and the four Elite, including messers Barnes and Weir.
Session was the classic 4 step inverted pyramid, so for the Aro Runners following the blog and looking for an explanation of the session to re-use it here goes.
Each effort is followed by a rest half as long as the rep you just did. Starting and ending in 4 mins. So we have 4 on then 2 recovery (2 being half of 4) then 3 on 1.5 off, then 2 on and 1 off then 1 on and 0.5 off. Now back up the other side of the Pyramid. 1 on 0.5 recovery, 2 on 1 off, 3 on 1.5 off, 4 on and finished. The second half is much harder as the reps are preceded by a shorter recovery.
I made a list of excuses before the session:
1) Jet lag
2) Change in weather from 30 to zero
3) No intervals for over a month (last reps on 24th Nov.)
4) Not sure the little running I did in the Dominican Republic was enough to count
5) Two weeks of all inclusive was showing on my waist as I failed to burn more calories than I consumed
6) Didn't eat enough for breakfast
However I amazed myself by keeping up with the girls until the 3 mins on the way back when they dropped me and the elite started to come through.
Karen dropped Sarah too. In the end the only slither of honour saved was that Richard didn't catch me on the last rep. That just kept me out of the C minus category!
From nowhere on the recovery back I suddenly have fast legs and bounced home chatting away to the elite on the recovery run. I remember when I could not hold the recovery pace let alone talk. It would seem all is not lost.
Thursday 31 December 2009
Dominican Republic
Too hot to run.
Even in the air conditioned gym.
Went out a few times at dawn to try and do some laps of the hotel. I thought 12 mins seemed long even in the heat for a loop, then I realised the mile loop was not to the front gate after the tenis courts but cut in front of them. That explained rather a lot.
One nice barefoot run along the beach which was fun and interesting but ever so slow.
Like I said, too hot to run. Swam more than I have ever done, in the see and the pool.
Even in the air conditioned gym.
Went out a few times at dawn to try and do some laps of the hotel. I thought 12 mins seemed long even in the heat for a loop, then I realised the mile loop was not to the front gate after the tenis courts but cut in front of them. That explained rather a lot.
One nice barefoot run along the beach which was fun and interesting but ever so slow.
Like I said, too hot to run. Swam more than I have ever done, in the see and the pool.
Tuesday 8 December 2009
Easy Westminster loop
Paul described today as day five. This, in theory, is when I am permitted to partake of strenuous exercise again.
So after Paul emailed me to remind me of the significance of the fith day, just as I got to my desk Westlake was heading out for 'an easy one'. Been there, done that, just how easy exactly? He'd done 10k last night in 42mins and felt exhausted. Right I'm coming!
Unfortunately, the towel Gestapo have taken over the gym and I had zero appetite to fight the new one pound for a towel system, they are now making you swipe your card for a towel to check you are a paid up gym member. I might even join at this rate!
Headed out and chatted away the 4.2 miles moving along at a very comfortable pace. Nobody overtook us and we drifted past a few slackers or zone 1 no-hopes.
Westlake was kind to me. No kick. No drift faster. No ratchet for home.
Total time on feet a shade under 33 mins so all in all a pretty swift easy run with no negative side effects.
All in all very satisfying.
So after Paul emailed me to remind me of the significance of the fith day, just as I got to my desk Westlake was heading out for 'an easy one'. Been there, done that, just how easy exactly? He'd done 10k last night in 42mins and felt exhausted. Right I'm coming!
Unfortunately, the towel Gestapo have taken over the gym and I had zero appetite to fight the new one pound for a towel system, they are now making you swipe your card for a towel to check you are a paid up gym member. I might even join at this rate!
Headed out and chatted away the 4.2 miles moving along at a very comfortable pace. Nobody overtook us and we drifted past a few slackers or zone 1 no-hopes.
Westlake was kind to me. No kick. No drift faster. No ratchet for home.
Total time on feet a shade under 33 mins so all in all a pretty swift easy run with no negative side effects.
All in all very satisfying.
Thursday 3 December 2009
Wot no reps?
Aisha got to the meeting point just ahead of me and we stood on the hot air vent as the freezing rain drizzled down and the Rockets started arriving.
About 17 rockets headed up to the canal.
I asked Steve Scrutton if he saw us yesterday and he was complaining about the amount of noise three blokes from Hertfordshire can make and he admitted he was trying to sneak some speed work in while no-one was looking.
Ian called the session and I could not believe it. 1x24 mins. That's not a rep it is a tempo run. The top guns had a long loop to follow and Karen explained the B group plans. Aisha tried to get a mutiny of reps, but Ian himself said no so that was it.
Later I agreed with Martin if they do that again we'll just do 10x1 instead.
Having done a long tempo with Martin and Paul yesterday I did not fancy this shorter faster tempo much at all. Instantly decided to do it in two halfs. Slower out and then try to come back harder.
Quickly I overtook Aisha who complained about the pace, but by now I felt it was not too bad. Elite had vanished and the B group of Karen, Sarah, two blokes and Scrutton were ahead. I watched this group with interest. Karen led and looked very strong.
Behind I had Aisha and a bloke who was going to do the luton marathon on Sunday so was taking it easy.
At the turn I'd reduced the 35 seconds Scrutton had on me to 30. I noticed too that Karen's group had dropped him. As we left the park the elite came through at speed and I used their momentum to drag me closer to Steve. 24 seconds and closing.
By the next tunnel 18. Then 14. Then 8. Gottcha.
Locked in at 4 seconds behind timing the footfalls to match his and breathing quietly. Total stealth mode engaged. I decided to make my move on the bridge. As we came out the tunnel before it I eased wide and took a deep breath. At the foot of the bridge I focused on the top of the hill and pushed off hard with the toes which had the desired effect of propelling me to the top of the bridge at exactly the same time as Steve, who gave me the look of death. I let rip down the other side and figured I was 10m ahead. Held that for 40 seconds then risked dropping the pace a shade for some instant recovery, enjoyed that for 30 seconds then picked it back up for home. 80 percent all the way back with just enough in the tank for a sprint finish if it came to that. I need not have worried he was nowhere.
I was over the moon with that. 4.42 miles cleared in 29:27 which is an ave of 6:40 min miles or 4:08 min kms. BUT this was massively negatively split. I was so much faster on the way back, I was probably near 7 min miles out and more like 6:20s on the way back, which is well under my magic 4min km target.
I graciously listened to Steve's long list of excuses, which basically boiled down to it is much easier to catch someone from behind than to stay ahead at the front. Oh yes Steve, I know...
About 17 rockets headed up to the canal.
I asked Steve Scrutton if he saw us yesterday and he was complaining about the amount of noise three blokes from Hertfordshire can make and he admitted he was trying to sneak some speed work in while no-one was looking.
Ian called the session and I could not believe it. 1x24 mins. That's not a rep it is a tempo run. The top guns had a long loop to follow and Karen explained the B group plans. Aisha tried to get a mutiny of reps, but Ian himself said no so that was it.
Later I agreed with Martin if they do that again we'll just do 10x1 instead.
Having done a long tempo with Martin and Paul yesterday I did not fancy this shorter faster tempo much at all. Instantly decided to do it in two halfs. Slower out and then try to come back harder.
Quickly I overtook Aisha who complained about the pace, but by now I felt it was not too bad. Elite had vanished and the B group of Karen, Sarah, two blokes and Scrutton were ahead. I watched this group with interest. Karen led and looked very strong.
Behind I had Aisha and a bloke who was going to do the luton marathon on Sunday so was taking it easy.
At the turn I'd reduced the 35 seconds Scrutton had on me to 30. I noticed too that Karen's group had dropped him. As we left the park the elite came through at speed and I used their momentum to drag me closer to Steve. 24 seconds and closing.
By the next tunnel 18. Then 14. Then 8. Gottcha.
Locked in at 4 seconds behind timing the footfalls to match his and breathing quietly. Total stealth mode engaged. I decided to make my move on the bridge. As we came out the tunnel before it I eased wide and took a deep breath. At the foot of the bridge I focused on the top of the hill and pushed off hard with the toes which had the desired effect of propelling me to the top of the bridge at exactly the same time as Steve, who gave me the look of death. I let rip down the other side and figured I was 10m ahead. Held that for 40 seconds then risked dropping the pace a shade for some instant recovery, enjoyed that for 30 seconds then picked it back up for home. 80 percent all the way back with just enough in the tank for a sprint finish if it came to that. I need not have worried he was nowhere.
I was over the moon with that. 4.42 miles cleared in 29:27 which is an ave of 6:40 min miles or 4:08 min kms. BUT this was massively negatively split. I was so much faster on the way back, I was probably near 7 min miles out and more like 6:20s on the way back, which is well under my magic 4min km target.
I graciously listened to Steve's long list of excuses, which basically boiled down to it is much easier to catch someone from behind than to stay ahead at the front. Oh yes Steve, I know...
Wednesday 2 December 2009
The Half Monty, A Long Lunchtime Run
I went out with Martin and Paul today. Three more evenly paced guys you are unlikely to ever find.
We did the half monty today, regents canal then around Victoria Park.
I talked myself round the first 5 miles then gave up as the pace took it's toll.
We were each taking a spell in the lead and rotating nicely all bunched up in our little group of three.
On the way out we saw a surprised looking Mr Scrutton furtively tanking it along the canal in the opposite direction, we gave him a cheer and a round of applause which made him smile.
As we came out of the park Ian Lockett was zooming along with two of his elite buddies again going the other way. We saw another couple of rockets and Paul commented on how this was our home turf. Nice feeling.
I shouted a Jean-Marc style "oi" at the tunnel to shift a walker and lucky I did as a bike stopped for us and then there was an almighty screeching of brakes from the tunnel as the biker met the walker.
Some guy just in front stopped running and was walking along as we went past on both sides. I noticed he had earphones in so I shouted a friendly "coming through!" Just as we drew level. The poor guy jumped out of his skin and screamed, the saw the funny side and shouted after us "Sorry boys, got a stitch!".
By this time we were on the last section of the canal and Paul wanted to know who decided we were going to speed up. Somehow that section of canal just inspires speed. Muscle memory, mind games, something like that. We instantly slowed down to something more maintainable and concentrated on not stopping at the end of the canal. Keep going was the mantra.
Then Martin wanted the time of day and announced he had a meeting at 1:30 and as it was 1:12 the conversation ended as the pace ramped and we motored back to the office.
Fantastic team effort, each one of us took time at the front and not a word was said it just happened. Speed home was great and as I forgot to press start until the canal all I know is that we got from the canal start and back to that point in exactly 45mins and we were out for about an hour. Hoping Paul has some stats from his foot pod thingy.
Top run with two top blokes. Nice one, thanks guys.
We did the half monty today, regents canal then around Victoria Park.
I talked myself round the first 5 miles then gave up as the pace took it's toll.
We were each taking a spell in the lead and rotating nicely all bunched up in our little group of three.
On the way out we saw a surprised looking Mr Scrutton furtively tanking it along the canal in the opposite direction, we gave him a cheer and a round of applause which made him smile.
As we came out of the park Ian Lockett was zooming along with two of his elite buddies again going the other way. We saw another couple of rockets and Paul commented on how this was our home turf. Nice feeling.
I shouted a Jean-Marc style "oi" at the tunnel to shift a walker and lucky I did as a bike stopped for us and then there was an almighty screeching of brakes from the tunnel as the biker met the walker.
Some guy just in front stopped running and was walking along as we went past on both sides. I noticed he had earphones in so I shouted a friendly "coming through!" Just as we drew level. The poor guy jumped out of his skin and screamed, the saw the funny side and shouted after us "Sorry boys, got a stitch!".
By this time we were on the last section of the canal and Paul wanted to know who decided we were going to speed up. Somehow that section of canal just inspires speed. Muscle memory, mind games, something like that. We instantly slowed down to something more maintainable and concentrated on not stopping at the end of the canal. Keep going was the mantra.
Then Martin wanted the time of day and announced he had a meeting at 1:30 and as it was 1:12 the conversation ended as the pace ramped and we motored back to the office.
Fantastic team effort, each one of us took time at the front and not a word was said it just happened. Speed home was great and as I forgot to press start until the canal all I know is that we got from the canal start and back to that point in exactly 45mins and we were out for about an hour. Hoping Paul has some stats from his foot pod thingy.
Top run with two top blokes. Nice one, thanks guys.
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