7m with Tenke on the airport hill.
Ice was incredible along the Mon-Repos Park and at the little port the bushes and trees were completely iced over. The benches at the edge of the lake were also completely covered in ice.
Tenke had me in zone 5 on the hill and I was working hard all the way up and I could sense her slow down and make an effort not to drift away from me, much appreciated!
Nearly an hour on feet, which taking out the ice that even slowed Tenke to walking pace, not to bad and inside the spread for this route.
Garmin
Wednesday 29 December 2010
Monday 27 December 2010
1km Swim - free for all
The only marked lane was for palmes et autre aids autorise and as I had no aids, let alone authorised ones, that eliminated one of the 6 available lanes. The big lane was full of fat ladies in formation, so that was out too.
All the remaining lanes seemed to have a mix of ability. I figured the one usually marked with the green tortoise would suit me best, so I went for it.
There were a couple of torpedoes in there, but I was pleased to find I could get my 200m sets in before they caught me if I timed my start right. In fact, on two of the sets I got stuck behind someone going just slower than I would have liked, but too fast for me to get by in the gap between the on coming torpedoes. I need to work on the short accelerations!
The 1km was over in no time and I felt fine. No problems and so now I need to think about trying not to alternate the 200m sets (between crawl and breast) and just stick to crawl the whole way.
All the remaining lanes seemed to have a mix of ability. I figured the one usually marked with the green tortoise would suit me best, so I went for it.
There were a couple of torpedoes in there, but I was pleased to find I could get my 200m sets in before they caught me if I timed my start right. In fact, on two of the sets I got stuck behind someone going just slower than I would have liked, but too fast for me to get by in the gap between the on coming torpedoes. I need to work on the short accelerations!
The 1km was over in no time and I felt fine. No problems and so now I need to think about trying not to alternate the 200m sets (between crawl and breast) and just stick to crawl the whole way.
Sunday 19 December 2010
5m super easy in the snow
Garmin ran out of juice at 35, but I came home with 45m time on snow and only slipped a couple of times.
Worst bit was on the main road back into Rolle from the Pre vert as the edge of the lake road was piled high with drifted snow and too many cars to risk running on the road.
Best way was to get a very quick return and keep on the toes, a great anti-heel strike drill. Any heel touching and you get a wedge of snow on the tongue of the shoe which is very unpleasant.
Highlight was the port, followed by a kick to the castle (path completely clear of snow, that's where the taxes go) so I treated myself to a bit of "speed" and reached the giddy heights of 8 min miles.
Still, at least I got out today. Mountains were stunning, as was the lake side.
This photo shows the cleared path between the port and the castle. Second photo is of Ille de l'harpe which was covered in birds....
Garmin
Worst bit was on the main road back into Rolle from the Pre vert as the edge of the lake road was piled high with drifted snow and too many cars to risk running on the road.
Best way was to get a very quick return and keep on the toes, a great anti-heel strike drill. Any heel touching and you get a wedge of snow on the tongue of the shoe which is very unpleasant.
Highlight was the port, followed by a kick to the castle (path completely clear of snow, that's where the taxes go) so I treated myself to a bit of "speed" and reached the giddy heights of 8 min miles.
Still, at least I got out today. Mountains were stunning, as was the lake side.
This photo shows the cleared path between the port and the castle. Second photo is of Ille de l'harpe which was covered in birds....
Wednesday 15 December 2010
Swim: 1km Green Turtle today
There was a new lane at the pool today. They were tiny, but it was better. I started as a yellow rabbit and was trashed on the first 200m set, so slipped back a lane to the Green Turtle lane. Overtook three times, which was a nice feeling.
Matthieu came too today and he has improved massively. Before he was fading after 50m, but now he's right on my toes and he cleared 900m to my 1,000m today. That kept me going quickly as I really did not want him going past.
Final length I had a cramp in my left calf after over taking a lady who was just too slow at the trun and having to make a weird move to get past the lady and avoid the fat bald bloke behind me.
Was very tired in the evening.
Matthieu came too today and he has improved massively. Before he was fading after 50m, but now he's right on my toes and he cleared 900m to my 1,000m today. That kept me going quickly as I really did not want him going past.
Final length I had a cramp in my left calf after over taking a lady who was just too slow at the trun and having to make a weird move to get past the lady and avoid the fat bald bloke behind me.
Was very tired in the evening.
Monday 13 December 2010
Reps 4x 4min on 90s off
It was Tenke's birthday today and she rocked up in luminous pink birthday tights.
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
Friday 10 December 2010
7m Airport hill and woods
Running free and solo today.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Thursday 9 December 2010
1km Swim - I am a yellow rabbit.
Today was a benchmark swim worthy of a blog.
I made the move from the wide lane with lots of mixed ability swimmers crashing into each other and dared to swim in the lane with the sign of a yellow rabbit. I assumed I should start off as a yellow rabbit as I figured the red rabbits would be torpedoes.
I got off to a stonking start, in the first 50m I overtook someone! There were about 8 of us in the lanes and I was going 200m sets alternating front crawl and breast stroke. One the 1st length of the crawl I forced my self to breath alternate side.
By the last 50m I was struggling, but it was ok. My fellow yellow rabbits were so fast they just accelerated around me and were gone with no dramas. The worst moment was the sprint finish I lost against the lady doing 5m back crawl 5m front crawl. But that kept the speed up right to the end. Just as I came out the pool my right calf cramped up. I was shattered.
So there we have it, after months of fafing around I finally made it into the lanes. I am now a proper swimmer. Je suis un lapin jaune!
I made the move from the wide lane with lots of mixed ability swimmers crashing into each other and dared to swim in the lane with the sign of a yellow rabbit. I assumed I should start off as a yellow rabbit as I figured the red rabbits would be torpedoes.
I got off to a stonking start, in the first 50m I overtook someone! There were about 8 of us in the lanes and I was going 200m sets alternating front crawl and breast stroke. One the 1st length of the crawl I forced my self to breath alternate side.
By the last 50m I was struggling, but it was ok. My fellow yellow rabbits were so fast they just accelerated around me and were gone with no dramas. The worst moment was the sprint finish I lost against the lady doing 5m back crawl 5m front crawl. But that kept the speed up right to the end. Just as I came out the pool my right calf cramped up. I was shattered.
So there we have it, after months of fafing around I finally made it into the lanes. I am now a proper swimmer. Je suis un lapin jaune!
Tuesday 7 December 2010
5m easy run, Botanical Gardens, two loops of Niall's field
Tenke was on a high from being the first Geneva lady home in the Escalade race in Geneva. Video of her sprint finish here. We had fun adding up all her prize money, what a joy to be in the company of winners!
We trotted off with little ambition between us. I was nursing a sore back from putting a sledge in the car boot and Tenke was, well, just cruising.
There were some dudes doing the field loop counter to our direction that looked like some kind of club. Two loops did it and I could face neither airport hill nor Zosia#s field so we headed back.
Ran free, so no stats.
We trotted off with little ambition between us. I was nursing a sore back from putting a sledge in the car boot and Tenke was, well, just cruising.
There were some dudes doing the field loop counter to our direction that looked like some kind of club. Two loops did it and I could face neither airport hill nor Zosia#s field so we headed back.
Ran free, so no stats.
Tuesday 30 November 2010
6m Rhone trail with field
Tenke had to stop for a call of nature at Starbucks, 1m 22s into the run.
Very technical run requiring total concentration to avoid ending up in the Rhone. Snow, ice, mud, yuck! The worst was the far side of the river where we go under the bridge to get to the field, it was treacherous. There were even some firemen guys all kitted out in abseiling gear ready to leap down and pluck us from the Rhone should we slip and fall down the 200m sheer drop to the river gliding along, a cold blue below us.
The field was snowed over and there was plenty of construction work going on. We had to dodge a dumper truck full of dirt and then a digger filling another truck. We came out the field high looking for a route over the road to avoid the worst of the trails on the return.
On the way out of the field Tenke then performed a gazelle like leap over a bump in the road, full of poise, grace and elegance, except for the thud as she slammed into the ice - landing side first and then bouncing back into stride. I've never seen anything like it, I think she may actually be made of some kind of rubber materiel.
Super cold. The snow started up again later on. Another 20cm in a few hours made life interesting on the way home.
Garmin
Very technical run requiring total concentration to avoid ending up in the Rhone. Snow, ice, mud, yuck! The worst was the far side of the river where we go under the bridge to get to the field, it was treacherous. There were even some firemen guys all kitted out in abseiling gear ready to leap down and pluck us from the Rhone should we slip and fall down the 200m sheer drop to the river gliding along, a cold blue below us.
The field was snowed over and there was plenty of construction work going on. We had to dodge a dumper truck full of dirt and then a digger filling another truck. We came out the field high looking for a route over the road to avoid the worst of the trails on the return.
On the way out of the field Tenke then performed a gazelle like leap over a bump in the road, full of poise, grace and elegance, except for the thud as she slammed into the ice - landing side first and then bouncing back into stride. I've never seen anything like it, I think she may actually be made of some kind of rubber materiel.
Super cold. The snow started up again later on. Another 20cm in a few hours made life interesting on the way home.
Garmin
Saturday 27 November 2010
6m ish Airport fields with Tenke
Out for 57mins, I felt as flat as the battery in the Garmin.
Both fields (Niall's lower and Zosia's upper) done.
Bitterly cold and I could not keep up with Tenke on the hills, I thought I was just tired, but Tenke reckoned I was sick.
Next day I woke up with the snivels.
Both fields (Niall's lower and Zosia's upper) done.
Bitterly cold and I could not keep up with Tenke on the hills, I thought I was just tired, but Tenke reckoned I was sick.
Next day I woke up with the snivels.
Tuesday 23 November 2010
6.9m Vesenaz with Tenke
Out via the park and then as far as the trafic lights on the hill to Vesenaz.
Then back, Tenke headed for home at the Yacht Club and I was pleased that I held the pace even once Tenke was gone.
Ave. pace was 7:49 min miles and it felt fine, hrt just stayed inside zone 3 most of the time and was steady after about 3 miles.
I felt the pace drop off at around 5 miles so increased the perceived effort, which interestingly got the pace back without any increase in hrt.
Pleased to be cruising under 8 min miles no problem, just about counts as an easy run.
Garmin
Then back, Tenke headed for home at the Yacht Club and I was pleased that I held the pace even once Tenke was gone.
Ave. pace was 7:49 min miles and it felt fine, hrt just stayed inside zone 3 most of the time and was steady after about 3 miles.
I felt the pace drop off at around 5 miles so increased the perceived effort, which interestingly got the pace back without any increase in hrt.
Pleased to be cruising under 8 min miles no problem, just about counts as an easy run.
Garmin
Sunday 21 November 2010
10m+ Le Vaud with Patrick
Patrick is a super marathon dude, recently done Berlin with a decent time.
So it was with some trepidation I pull up outside his mansion over looking the picture postcard le Vaud countryside. Thankfully, he was recovering from injury and only up for about an hour of easy running.
But the forest trails were calling and he wanted to take me on the non-tarmaced sections which meant, just a little longer. Actually, 33 minutes and 51 seconds longer, but I'm glad we did. It was stunning, even if the mist meant we saw none of the view back down the mountian to the lake. I was glad to have Patrick as my guide as those forests all look the same. You need to be careful up there or you could get lost for days.
Before the big hill Patrick gave me a warning to drop the pace, which we did and that was a great tip as by the top I'd creapt into zone four. All in all mainly a zone two run with some zone three on the hills. Hit 3,000 feet at the top and lowest point was 2,400ft making the big climb 600ft. Felt fine.
Average pace was 9 min miles, but given the terrain that was perfectly acceptable. All in all a great new route and great company - here's hoping that Partrick will be come a regular running buddy.
Garmin
So it was with some trepidation I pull up outside his mansion over looking the picture postcard le Vaud countryside. Thankfully, he was recovering from injury and only up for about an hour of easy running.
But the forest trails were calling and he wanted to take me on the non-tarmaced sections which meant, just a little longer. Actually, 33 minutes and 51 seconds longer, but I'm glad we did. It was stunning, even if the mist meant we saw none of the view back down the mountian to the lake. I was glad to have Patrick as my guide as those forests all look the same. You need to be careful up there or you could get lost for days.
Before the big hill Patrick gave me a warning to drop the pace, which we did and that was a great tip as by the top I'd creapt into zone four. All in all mainly a zone two run with some zone three on the hills. Hit 3,000 feet at the top and lowest point was 2,400ft making the big climb 600ft. Felt fine.
Average pace was 9 min miles, but given the terrain that was perfectly acceptable. All in all a great new route and great company - here's hoping that Partrick will be come a regular running buddy.
Garmin
Friday 19 November 2010
Hill reps with Tenke
Tenke needed some hill reps to prepare for the Escalade race.
So we went to check out the parks and found this loop. From the no entry sign to the statue of the yellow life sized cow was about .13 miles, the on section which was 50m up. Down the other side was the recovery.
We planned to do 5.
I could hack the first three. Felt ok and I was level with Tenke for those. The fourth was a nightmare. I could not focus, felt dizzy and realised I was just not going to be there with Tenke when she reached the cow. Circle of shame.
I think the comment was "shall we do a few more?" as I doubled up gasping for air on the terrace of the posh 15 CHF for a boiled egg restaurant. "no, I will do one more, but it will be good." I kept the recovery super slow and hit the no entry sign with focus and resolve to get to the top at around the same time as Tenke. I think I did. By now I was in agony and Tenke trotted away for another rep, I consoled myself with the excuses that I've been swimming too much this week, my ear infection was bothering me etc etc.
Garmin details
So we went to check out the parks and found this loop. From the no entry sign to the statue of the yellow life sized cow was about .13 miles, the on section which was 50m up. Down the other side was the recovery.
We planned to do 5.
I could hack the first three. Felt ok and I was level with Tenke for those. The fourth was a nightmare. I could not focus, felt dizzy and realised I was just not going to be there with Tenke when she reached the cow. Circle of shame.
I think the comment was "shall we do a few more?" as I doubled up gasping for air on the terrace of the posh 15 CHF for a boiled egg restaurant. "no, I will do one more, but it will be good." I kept the recovery super slow and hit the no entry sign with focus and resolve to get to the top at around the same time as Tenke. I think I did. By now I was in agony and Tenke trotted away for another rep, I consoled myself with the excuses that I've been swimming too much this week, my ear infection was bothering me etc etc.
Garmin details
Wednesday 17 November 2010
7.3m Airport hill with woods
On my own today and it was cold. Made a mental note to pack gloves and extra top for next outing.
The rain had finally stopped and the sun come out, happy days. But the ice wind at the lake was cold. I wanted more time on feet today so opted for the airport hill and then as that was ok pushed out on to the woods.
Was overtaken on the way back, but ignored him and thankfully he turned right of the road back down to the lake so no temptation to challenge back.
Came down the hill reasonably quickly and the plateaux was almost hot as somehow it is sheltered from the wind up there and so was shocked by how cold the wind made it down by the lake.
Total time on feet was about one hour, from looking at the clock on the island in the rhone, so probably not very accurate, but gave me an ave of 8:13 minute miles which is fine for a "slow" run.
The achillies tendon was making itself known again, so plenty of stretching after the run.
The rain had finally stopped and the sun come out, happy days. But the ice wind at the lake was cold. I wanted more time on feet today so opted for the airport hill and then as that was ok pushed out on to the woods.
Was overtaken on the way back, but ignored him and thankfully he turned right of the road back down to the lake so no temptation to challenge back.
Came down the hill reasonably quickly and the plateaux was almost hot as somehow it is sheltered from the wind up there and so was shocked by how cold the wind made it down by the lake.
Total time on feet was about one hour, from looking at the clock on the island in the rhone, so probably not very accurate, but gave me an ave of 8:13 minute miles which is fine for a "slow" run.
The achillies tendon was making itself known again, so plenty of stretching after the run.
Friday 12 November 2010
4.6 miles: Botanical Gardens one field loop
Still not feeling to hot and was tired from another 1km in the pool yesterday. Did it in sets of 200m, which was ok, but had to resort to alternate 200m sets of front crawl and then breast stroke.
Tenke was critical of my attire, sugoi thick black long sleeve top and full tights. She was in a skimpy pair of shorts and a T. Hmm. I was dressed for yesterday and was soon too hot before we had even started running. Rolled up the sleeves and unzipped the top.
Felt sick as Tenke started talking about hill reps, but we never even did the airport hill, we were both tired and not feeling 100%. So we plodded along and chatted the 37mins and 41 seconds the route took us.
Last section the wind hit full on against. I nearly blew us back to the Botanical Gardens.
Now, that said we ended up doing 8:12 minute miles, which is actually alright for an easy run that felt slow. Well that's my take on it!
Tenke was critical of my attire, sugoi thick black long sleeve top and full tights. She was in a skimpy pair of shorts and a T. Hmm. I was dressed for yesterday and was soon too hot before we had even started running. Rolled up the sleeves and unzipped the top.
Felt sick as Tenke started talking about hill reps, but we never even did the airport hill, we were both tired and not feeling 100%. So we plodded along and chatted the 37mins and 41 seconds the route took us.
Last section the wind hit full on against. I nearly blew us back to the Botanical Gardens.
Now, that said we ended up doing 8:12 minute miles, which is actually alright for an easy run that felt slow. Well that's my take on it!
Wednesday 10 November 2010
20mins in the gym
It was raining and I was tired from yesterday's 20 lengths in the pool: btw that's my first 1km in the bag, now all I need to do is stop having to alternate 100m front crawl with 100m breast stroke and eliminate the rest between sets. After about half way I needed to switch to 50m front then 50m breast. Pool was packed and eventually I found a big guy doing front crawl just faster than me who cleared a path for me.
Anyway, I did not make to the gym with enough time to go outside so I went on the runner for 25 mins and focused on form and staying at a very slow 10 km per hour pace. The discipline of form and speed control helped pass the tedium of the treadmill.
Good set of stretching after and was pleased to note I seemed to be slightly more flexible than last time.
Anyway, I did not make to the gym with enough time to go outside so I went on the runner for 25 mins and focused on form and staying at a very slow 10 km per hour pace. The discipline of form and speed control helped pass the tedium of the treadmill.
Good set of stretching after and was pleased to note I seemed to be slightly more flexible than last time.
Monday 8 November 2010
3.5m Easy run
Still not feeling 100%, but the sun shone and I made the most of a lovely cold day.
Kit was long sleves and long tights which was a sign that winter was biting and the snow on the Jura hills behind Geneve reminded me that the ski season is nearly upon us.
Heel was not too bad until about half way and focus was on great form and no speed. Hills were tricky as the toe off made the Achillies tendon work and it started to swell up a little so I slowed down and made sure no damage was done.
A few flat strides confirmed I need longer before any reps will be possible as the tendon made it clear that was out of the question for a while.
Good set of stretches executed at the lake side and I feel I am on top of this injury. Some more time in the pool tomorrow will also help.
Kit was long sleves and long tights which was a sign that winter was biting and the snow on the Jura hills behind Geneve reminded me that the ski season is nearly upon us.
Heel was not too bad until about half way and focus was on great form and no speed. Hills were tricky as the toe off made the Achillies tendon work and it started to swell up a little so I slowed down and made sure no damage was done.
A few flat strides confirmed I need longer before any reps will be possible as the tendon made it clear that was out of the question for a while.
Good set of stretches executed at the lake side and I feel I am on top of this injury. Some more time in the pool tomorrow will also help.
Monday 1 November 2010
3m? Pure Recovery
The Lausanne half had left me exhausted and with two injuries and an ear infection.
I probably aggravated the ear by doing a couple of active recovery sessions in the pool this week. Managed 18 lengths (900m) on the second visit and even four in a row of front crawl!
So last night on the way to the post office I decided to jog 100m and see how the Achilles’ tendonitis and thigh strain held up. They were fine. So I packed my running kit and was rewarded with a lovely hot sunny day and decided to check out the road where the new office might be. I could not find it, but did bump into Sarah who also lives in Rolle and is an amazing swimmer I know through Westlake. She works at the World Trade Centre which is on the same road were my new office will be, so nice have some non work friends up there.
Lots of stopping and starting and the heat was more of an issue than the injuries. More stretching required before we can safely say this has passed, but it is a significant improvement. Easy week next week and with a bit of luck back to full training for the following week.
I probably aggravated the ear by doing a couple of active recovery sessions in the pool this week. Managed 18 lengths (900m) on the second visit and even four in a row of front crawl!
So last night on the way to the post office I decided to jog 100m and see how the Achilles’ tendonitis and thigh strain held up. They were fine. So I packed my running kit and was rewarded with a lovely hot sunny day and decided to check out the road where the new office might be. I could not find it, but did bump into Sarah who also lives in Rolle and is an amazing swimmer I know through Westlake. She works at the World Trade Centre which is on the same road were my new office will be, so nice have some non work friends up there.
Lots of stopping and starting and the heat was more of an issue than the injuries. More stretching required before we can safely say this has passed, but it is a significant improvement. Easy week next week and with a bit of luck back to full training for the following week.
Saturday 30 October 2010
Lausanne Half Marathon - Disaster!
I'd been out for just under two weeks. 13 days ago I was coughing up phlegm and it was thick green and had flecks of blood in it. My chest also hurt. Running for the train was tough and so Tenke's plea for a running buddy went un-answered for too long.
A week before the race I was definitely getting better, but not fast enough. Chest was still productive, but clear of blood and infection and the enforced taper was good. Work was busy, so that took my mind of the lack of training.
By race day I was feeling better. More on that later.
Mr Leaky arrived still sporting his handle bar moustache one hour before the appointed pick up time, so we were all wondering around the house in dressing gowns having enjoyed the extra hour in bed that the clocks moving gave us. Nice big cup of coffee to notch the hrt up a few bpms and some of Richard's family harmony wisdom and we were back on schedule and heading to the RZ with Attila and Tenke.
Attila had very kindly offered to be bag man, having already put in a stonking 50min performance for the 10km. His approach is no training, stay relaxed and enjoy it. I think he may have a point. He also had a point about the route, he was right, we should have taken the motorway as the lake road was closed due to the marathon and the third way does not really exist. But it the crazy route was good for two things. We saw a couple with two sheep which were on a lead. I have never seen that before. Mint sauce? Secondly, we saw a guy carrying by the crouch a life sized silver mannequin missing one arm and a head.
At the start we parked up and the place was buzzing. We did a tradition Q 4 the Loo and then a warm up. The warning sign was there, but I missed it. After a couple of km I was far too hot and even sticky. Normally, I break sweat at around 10km. Not in the warm up. Hrt was too high too soon. Massive spike. Went for some personal time and got in the zone.
I decide that I knew I could do a half in 1:35 so what was the point in knocking out another one of those? I was going to find the pacers for 1:30 and hold them for as long as I could and in addition I was going to ignore the Garmin for the first 5 km. I held them for 5km and let myself glance down at the Garmin. Spot on time wise, just that the hrt was already red line and I knew right then it was going to be a bad day. I decided to slow down gradually, but the recovery never came. They flooded past me in the thousands. I slowed more, but still they came and I never recovered. I consoled myself with the fact the 1:40 boys had still not caught me.
The red marathon markers made me think of Alain and I wondered how his marathon race was. The white markers for the half came a little after the red ones and I was struggling with the kms still to run as the ability to do simple arithmetic left me completely.
At about 6km I felt like I had carbed out. I needed food urgently. I took a gel and decided I really wanted it eat it, but waited until the next water station to take it so I could wash it down with some water. I noticed it was a small one and figured it would do me about 20min.
At 9km the wind switched direction and increased in speed. It whipped in off the lake and bounced of the high embankment and pushed us backwards. Horrible. Then I got cold. I'm never cold.
Found another gel and decided to eat it. That got me through a few more km.
With only 2km to go I realised the 1h 40m markers started 5mins after the first pen. Oh no! Now I need to pull a decent couple of km out of the bag to make it around in sub 1h 40m. I push on. No tropical fruit flavour gels so I skip them. WHY? I've lost it completely. I need something now. Grab some chocolate and hope. Perceived effort is massive. Still I cannot hold my place in the race. The km takes forever. I can hear the finish. I calculate minutes to finish and push on. Into the last straight. It is very long. I go wide. I try to kick. Nothing. I try again, nothing. I limp over the finish and hit stop. 1h 40m 01s my time. Official time 1h 40s 00.3sec. How galling is that?
Left Achilles tendon is trashed. Right hamstring is tight. Now remind me why did I not take the cancellation insurance out?
Still it was better than the last sick half I did in Bedford in 2008 with Kenny, which was 1h 43.
Richard did 2:05 having spent considerable time lying down in the road trying to shift a cramp.
Tenke was 1h19m and came 3rd. Well done Tenke!
Thank you to Attila for being such top chauffer and bag man.
Thank you to Richard for the lift and motivating me to keep going when I felt like stopping, the thought of that moustache going past me was just enough to push me along.
Garmin
A week before the race I was definitely getting better, but not fast enough. Chest was still productive, but clear of blood and infection and the enforced taper was good. Work was busy, so that took my mind of the lack of training.
By race day I was feeling better. More on that later.
Mr Leaky arrived still sporting his handle bar moustache one hour before the appointed pick up time, so we were all wondering around the house in dressing gowns having enjoyed the extra hour in bed that the clocks moving gave us. Nice big cup of coffee to notch the hrt up a few bpms and some of Richard's family harmony wisdom and we were back on schedule and heading to the RZ with Attila and Tenke.
Attila had very kindly offered to be bag man, having already put in a stonking 50min performance for the 10km. His approach is no training, stay relaxed and enjoy it. I think he may have a point. He also had a point about the route, he was right, we should have taken the motorway as the lake road was closed due to the marathon and the third way does not really exist. But it the crazy route was good for two things. We saw a couple with two sheep which were on a lead. I have never seen that before. Mint sauce? Secondly, we saw a guy carrying by the crouch a life sized silver mannequin missing one arm and a head.
At the start we parked up and the place was buzzing. We did a tradition Q 4 the Loo and then a warm up. The warning sign was there, but I missed it. After a couple of km I was far too hot and even sticky. Normally, I break sweat at around 10km. Not in the warm up. Hrt was too high too soon. Massive spike. Went for some personal time and got in the zone.
I decide that I knew I could do a half in 1:35 so what was the point in knocking out another one of those? I was going to find the pacers for 1:30 and hold them for as long as I could and in addition I was going to ignore the Garmin for the first 5 km. I held them for 5km and let myself glance down at the Garmin. Spot on time wise, just that the hrt was already red line and I knew right then it was going to be a bad day. I decided to slow down gradually, but the recovery never came. They flooded past me in the thousands. I slowed more, but still they came and I never recovered. I consoled myself with the fact the 1:40 boys had still not caught me.
The red marathon markers made me think of Alain and I wondered how his marathon race was. The white markers for the half came a little after the red ones and I was struggling with the kms still to run as the ability to do simple arithmetic left me completely.
At about 6km I felt like I had carbed out. I needed food urgently. I took a gel and decided I really wanted it eat it, but waited until the next water station to take it so I could wash it down with some water. I noticed it was a small one and figured it would do me about 20min.
At 9km the wind switched direction and increased in speed. It whipped in off the lake and bounced of the high embankment and pushed us backwards. Horrible. Then I got cold. I'm never cold.
Found another gel and decided to eat it. That got me through a few more km.
With only 2km to go I realised the 1h 40m markers started 5mins after the first pen. Oh no! Now I need to pull a decent couple of km out of the bag to make it around in sub 1h 40m. I push on. No tropical fruit flavour gels so I skip them. WHY? I've lost it completely. I need something now. Grab some chocolate and hope. Perceived effort is massive. Still I cannot hold my place in the race. The km takes forever. I can hear the finish. I calculate minutes to finish and push on. Into the last straight. It is very long. I go wide. I try to kick. Nothing. I try again, nothing. I limp over the finish and hit stop. 1h 40m 01s my time. Official time 1h 40s 00.3sec. How galling is that?
Left Achilles tendon is trashed. Right hamstring is tight. Now remind me why did I not take the cancellation insurance out?
Still it was better than the last sick half I did in Bedford in 2008 with Kenny, which was 1h 43.
Richard did 2:05 having spent considerable time lying down in the road trying to shift a cramp.
Tenke was 1h19m and came 3rd. Well done Tenke!
Thank you to Attila for being such top chauffer and bag man.
Thank you to Richard for the lift and motivating me to keep going when I felt like stopping, the thought of that moustache going past me was just enough to push me along.
Garmin
Tuesday 19 October 2010
7m Botanical Gardens, bottom field loop and top field loop
Ran with Tenke and Zosia today and was humbled by their chatter on expected times at the Lausanne half. Scary moment when Zosia said it was not flat, but she meant just Lausanne in general and not the whole thing.
Tenke has pretty much talked me into running with the 1:30 pacer. But I will make a final decision on the day.
Hence forth the bottom field is Niall's loop and the one on the airport hill will be known as Zosia's field.
My guess is 7m in 49:30 so just off TRP and felt fine. Went fast down the airport hill which was fun, but the girls kept going up, but I was tired and needed to get back.
Saw a deer with impressive antlers just after the flamingos in the park.
On the home drag a bloke was going weird arm spins while running along. I looked at him quizically and his buddy behind him rolled his eyes and shrugged his shoulders at me, funny moment.
Tenke has pretty much talked me into running with the 1:30 pacer. But I will make a final decision on the day.
Hence forth the bottom field is Niall's loop and the one on the airport hill will be known as Zosia's field.
My guess is 7m in 49:30 so just off TRP and felt fine. Went fast down the airport hill which was fun, but the girls kept going up, but I was tired and needed to get back.
Saw a deer with impressive antlers just after the flamingos in the park.
On the home drag a bloke was going weird arm spins while running along. I looked at him quizically and his buddy behind him rolled his eyes and shrugged his shoulders at me, funny moment.
Saturday 16 October 2010
6.24 miles Allaman out on the high road and back via Perroy
Easy zone three run. Great to be out in the cool and was a dark start so I needed the head torch.
Jason rocked up just as the clock spun around to 7:30am, which was our away time and so that was just perfect. Very Swiss!
Ran past the new offices of Gumaco where Jason works and he decided to take of his running trousers and hide them in the bushes near the train tracks. So if you get there before Monday.....
Other interesting thing was I used some mind games on the hill pointing out to Jason that the pace on the hill up to Perroy had dropped and so I picked it up. This was just the start of the Psychological Operations leading up to the Gates of Perroy. At the bakery I ask if the race to the gates was on and Jason said "I'm not telling you as it will influence the out come." I read that as I'm hanging on here hoping to sprint past you just before the gates. Red rag to a bull and I kick hard. Just enough to put a couple of metres between us and hold the gap with the several challenges (which were pretty strong by the way) that Jason excerted. I held the gap, doing just enough to go through the gate first.
Last PsyOp comment was as Jason bent up double in the park, "Come on mate, instant recovery, back to pace, let's go!" He's saying OK but his face and body language are saying "I'd like to stop here for a bit and recover", but it is downhill home and the 5min route extension is declined and we reach the bakery after 55mins.
All in zone 2 and 3 except the fun at the gate.
Garmin here
Jason rocked up just as the clock spun around to 7:30am, which was our away time and so that was just perfect. Very Swiss!
Ran past the new offices of Gumaco where Jason works and he decided to take of his running trousers and hide them in the bushes near the train tracks. So if you get there before Monday.....
Other interesting thing was I used some mind games on the hill pointing out to Jason that the pace on the hill up to Perroy had dropped and so I picked it up. This was just the start of the Psychological Operations leading up to the Gates of Perroy. At the bakery I ask if the race to the gates was on and Jason said "I'm not telling you as it will influence the out come." I read that as I'm hanging on here hoping to sprint past you just before the gates. Red rag to a bull and I kick hard. Just enough to put a couple of metres between us and hold the gap with the several challenges (which were pretty strong by the way) that Jason excerted. I held the gap, doing just enough to go through the gate first.
Last PsyOp comment was as Jason bent up double in the park, "Come on mate, instant recovery, back to pace, let's go!" He's saying OK but his face and body language are saying "I'd like to stop here for a bit and recover", but it is downhill home and the 5min route extension is declined and we reach the bakery after 55mins.
All in zone 2 and 3 except the fun at the gate.
Garmin here
Saturday 9 October 2010
13.1 miles Hartford half marathon
Darren called me on wednesday evening to see if I fancied running in the local half Hartford half marathon.
Photos on here.
Official results here, bib number is 8551.
I decided I could do with a long run before Lausanne and so why not? So he signed me up and that was my long run sorted.
Now Darren is not known for his running prowess, so once he picked up my bid and runner's pack for me he swung by the bar where his buddies were hanging out and they were gobsmacked to see him rock up with with a race bag!
The big day arrived nd I had the best night's sleep of my trip. No street noise, nice hard bed, no noisy air con. Perfect preparation.
The start was 8am and we needed to pick up a friend of darren's who was doing the full marathon. They have a stunning lake side place about the size of the town I live in back home in Switzerland. I managed to elevate her stress levels even higher by bugging her about longest run to date, predicted time and so on. She did great finishing in 5:40 and the goal was finishing so she achieved that.
We got to the start over one hour early so I decided to stay with Darren to park the car in his office and walk back slowly. Cool as a cucumber with 30 to go I gave Darren my bag and headed off to get the hrt up to something more appropriate than he high 40s.
Having a bag man changes everything. No queuing and you can leave it to the end.
Unusually the half, full and 5km all started at the same time and place. So there were thousands of us. I jumped the barrier at the 8min mile marker with the idea I would move up the field during the race. The start had all the trappings of a big american event with the national anthem, flags, prayers and speeches. Great stuff.
I spotted Darren in the crowd snapping away and smiled and stood up straight. Elite away 30 before the masses and then it was race on. Roads were wide and closed on both sides so no boxing. The half full split was well signed and announced to my relief. By three miles I check the pace and was way too fast, mile 3 in 21 so eased of a bit. Rock bands every mile or so and pockets of crowds everywhere. High fives for the kids and enjoyed the run.
Started to tire at around seven miles but was boosted by a piper at mile 8. I shouted to him that I was from Scotland and he rewarded me with Scotland the brave!
Took a risk at nine and sipped the gator aid. Lime and ok. Took a whole cup at ten and that got me home. Through the Elizabeth park the kids had chalk messages of encouragement. Very sweet.
Back to town perceived effort was through the roof but no return on speed, just held the pace.
Great finish under the soldiers and sailors memorial and full on sprint to the finish. Nice massage and runners lunch. Saw the winners of the full marathon come in at 2:20, it was a close finish and number 2 nearly died at the line.
My time was 1:36 with a negative split so happy enough with that. Left calf injured slightly, but after a few days it seems to be improving ok.
Overall: 241st of 4612
Male: 189th of 2072
M40-44: 33rd of 307
Garmin
Photos on here.
Official results here, bib number is 8551.
I decided I could do with a long run before Lausanne and so why not? So he signed me up and that was my long run sorted.
Now Darren is not known for his running prowess, so once he picked up my bid and runner's pack for me he swung by the bar where his buddies were hanging out and they were gobsmacked to see him rock up with with a race bag!
The big day arrived nd I had the best night's sleep of my trip. No street noise, nice hard bed, no noisy air con. Perfect preparation.
The start was 8am and we needed to pick up a friend of darren's who was doing the full marathon. They have a stunning lake side place about the size of the town I live in back home in Switzerland. I managed to elevate her stress levels even higher by bugging her about longest run to date, predicted time and so on. She did great finishing in 5:40 and the goal was finishing so she achieved that.
We got to the start over one hour early so I decided to stay with Darren to park the car in his office and walk back slowly. Cool as a cucumber with 30 to go I gave Darren my bag and headed off to get the hrt up to something more appropriate than he high 40s.
Having a bag man changes everything. No queuing and you can leave it to the end.
Unusually the half, full and 5km all started at the same time and place. So there were thousands of us. I jumped the barrier at the 8min mile marker with the idea I would move up the field during the race. The start had all the trappings of a big american event with the national anthem, flags, prayers and speeches. Great stuff.
I spotted Darren in the crowd snapping away and smiled and stood up straight. Elite away 30 before the masses and then it was race on. Roads were wide and closed on both sides so no boxing. The half full split was well signed and announced to my relief. By three miles I check the pace and was way too fast, mile 3 in 21 so eased of a bit. Rock bands every mile or so and pockets of crowds everywhere. High fives for the kids and enjoyed the run.
Started to tire at around seven miles but was boosted by a piper at mile 8. I shouted to him that I was from Scotland and he rewarded me with Scotland the brave!
Took a risk at nine and sipped the gator aid. Lime and ok. Took a whole cup at ten and that got me home. Through the Elizabeth park the kids had chalk messages of encouragement. Very sweet.
Back to town perceived effort was through the roof but no return on speed, just held the pace.
Great finish under the soldiers and sailors memorial and full on sprint to the finish. Nice massage and runners lunch. Saw the winners of the full marathon come in at 2:20, it was a close finish and number 2 nearly died at the line.
My time was 1:36 with a negative split so happy enough with that. Left calf injured slightly, but after a few days it seems to be improving ok.
Overall: 241st of 4612
Male: 189th of 2072
M40-44: 33rd of 307
Garmin
Sunday 3 October 2010
6 miles and more in central park
In order to keep awake I decided to run around central park.
I was glad I did. Streets of ny were packed and i made slow progress. Got to the corner of the park and it all came back to me and I remembered where everything was.
Best bit was seeing the sun set on the skyscrapers. Stunning orange and red bouncing off the massive buildings and the clouds were awesome dude.
It was so cool I decided to ramp it up and do the reservoir loop one more time and seek some trp action.
Pretty much achieved and very enjoyable.
Garmin
I was glad I did. Streets of ny were packed and i made slow progress. Got to the corner of the park and it all came back to me and I remembered where everything was.
Best bit was seeing the sun set on the skyscrapers. Stunning orange and red bouncing off the massive buildings and the clouds were awesome dude.
It was so cool I decided to ramp it up and do the reservoir loop one more time and seek some trp action.
Pretty much achieved and very enjoyable.
Garmin
Friday 1 October 2010
Inverted Pyramid
Tough session in perfect conditions. Cool, sunny, not to busy.
4/3/2/1/1/2/3/4 minutes "on" with half the time just ran as recovery.
First 3min let me down, but other than that all was well inside TRP (7 min miles for 17 mins). So, now I need to cut out the recovery and keep it up for 73 more minutes!
In fact, it actually got easier. By the 3 and 4 on the second half I was going faster for longer, sure that is not supposed to happen. But it did.
Garmin
Off to NY for a couple of weeks, so don't expect anything here for a while!
4/3/2/1/1/2/3/4 minutes "on" with half the time just ran as recovery.
First 3min let me down, but other than that all was well inside TRP (7 min miles for 17 mins). So, now I need to cut out the recovery and keep it up for 73 more minutes!
In fact, it actually got easier. By the 3 and 4 on the second half I was going faster for longer, sure that is not supposed to happen. But it did.
Garmin
Off to NY for a couple of weeks, so don't expect anything here for a while!
Wednesday 29 September 2010
6.1m steady to hard, lake side
Disappointed not to get to TRP early (sub 7min miles) so changed the session after a couple of km and decided to push on and keep it steady but for a good 10km or so.
Was rewarded with a steady increase in pace, thinking form so more pace for same effort. Also very clear and still day, with stunning views of the jet d'eau, UN building and the old town all laid out before me on the return leg.
Stuggled to hold onto TRP when I did find it, felt very quick. Only 4 weeks until the race. Eek!
Garmin
Was rewarded with a steady increase in pace, thinking form so more pace for same effort. Also very clear and still day, with stunning views of the jet d'eau, UN building and the old town all laid out before me on the return leg.
Stuggled to hold onto TRP when I did find it, felt very quick. Only 4 weeks until the race. Eek!
Garmin
Monday 27 September 2010
Sunday 26 September 2010
10m Bursinel loop
Normal I head out in the direction of Lausanne, but today I decided to try for Geneva.
I went straight to the castle, the port, then up. Out towards the Pre Vert and a nice loop up and down through their grounds back onto the dreaded route swiss. Main lake drag to Gland, big busy and straight. Came off at the Bursinel loop and picked up cycle route 1 for the return leg.
Added Perroy via Mont-sur-Rolle to get the time to 1h 30mins and the distance over 10 miles. Was super slow and apart from some hrt spikes on the hills 9 min miles up until the last 3 km when I kicked for home looking for TRP.
This was nicely acheived (ok so it is maily down hill) but I noticed the speed come and enjoyed how my hrt stayed low, even with more than an hour already in the legs.
Garmin here.
Next up is a hard week. Focus on longer threshold runs at speed. I have the speed over short distances, I have the time on feet. Just need to combine them.
I went straight to the castle, the port, then up. Out towards the Pre Vert and a nice loop up and down through their grounds back onto the dreaded route swiss. Main lake drag to Gland, big busy and straight. Came off at the Bursinel loop and picked up cycle route 1 for the return leg.
Added Perroy via Mont-sur-Rolle to get the time to 1h 30mins and the distance over 10 miles. Was super slow and apart from some hrt spikes on the hills 9 min miles up until the last 3 km when I kicked for home looking for TRP.
This was nicely acheived (ok so it is maily down hill) but I noticed the speed come and enjoyed how my hrt stayed low, even with more than an hour already in the legs.
Garmin here.
Next up is a hard week. Focus on longer threshold runs at speed. I have the speed over short distances, I have the time on feet. Just need to combine them.
Saturday 25 September 2010
6.4m Burtigny
Super easy 6.4 miles in 58mins, all in zone one or two, with just the steeper hills pushing it up into the decent effort department.
Chatted all the way and great to catch up with Richard, felt like I'd not seen him for months (all of two weeks) and great to have company and not be running the regular routes.
Garmin here.
Highlight of the run was the dog, she was practically black by the time we got back to the second loop.
Chatted all the way and great to catch up with Richard, felt like I'd not seen him for months (all of two weeks) and great to have company and not be running the regular routes.
Garmin here.
Highlight of the run was the dog, she was practically black by the time we got back to the second loop.
Friday 24 September 2010
Bodybalance
I decided to go to the bodybalance class today at the gym, I was a shade late so snuck in at the back close to the only other bloke, to the titters of the super slim super supple super scantily clad ladies already installed in the room.
Ha. The lady who normally runs this class was not there and had been replaced by a stocky bloke who did stretching more than balancing. He was slow yet deliberate, easy to follow and eased you into each move through a series of etapes, most of which I was familiar with.
The tittering ladies were now tottering as I held nice form with Alexander technique featuring a bit and core strength a key requirement of the class - I was suddenly in my element enjoying my self and feeling the benefit of each etape loosening off another tight area.
Just what the doctor ordered, I must find out when this guy does his normal class as I would definitely go back.
Ha. The lady who normally runs this class was not there and had been replaced by a stocky bloke who did stretching more than balancing. He was slow yet deliberate, easy to follow and eased you into each move through a series of etapes, most of which I was familiar with.
The tittering ladies were now tottering as I held nice form with Alexander technique featuring a bit and core strength a key requirement of the class - I was suddenly in my element enjoying my self and feeling the benefit of each etape loosening off another tight area.
Just what the doctor ordered, I must find out when this guy does his normal class as I would definitely go back.
Thursday 23 September 2010
6m Geneva Track: 3x800m solid and 5x100m easy
From town out and back is 6m plus what we did at the track.
We did three 800m loops. Garmin data here (last 800m I pressed lap twice hence the wierd set).
We debated the pace long and hard, getting over the confusion of me talking in min kms and Tenke wondering why I wanted to do 800 in 4min - like what's the point dude?
Anyway, I asked for a bit 4min km pace and boy did I get it. After the first 400m, I get an opps sorry that's a shade fast from Tenke and she eases of a bit.
Rep 1: 2:51 or 3:27 min km pace
Rep 2: 2:53 or 3:32 min km pace
I thought we were doing two 800m, but somehow I knew there would be a third.
Rep 3: 3:01 or 3:42 min km pace: Tenke just eased through it and the class showed. I could just not hold the pace on the second 400m.
All three hit zone five after 400m.
We finished up with 5x 100 strides, which were fun. I had to try so hard to keep the pace down to 18s, but did let rip on the last 30m of the last rep to clear the 5th in 16s.
Was worth it for the look on Tenke's face and the comment "where did that come from?"
There were plenty of guys with 6 packs strutting their stuff around the track. Why do so many men here insist on runnig bare topped? or worse, with only a hrt strap on? Odd Odd Odd.
Went over on left ankle under a bridge on the way back, hurt a lot at the time but was ok to run back on.
We did three 800m loops. Garmin data here (last 800m I pressed lap twice hence the wierd set).
We debated the pace long and hard, getting over the confusion of me talking in min kms and Tenke wondering why I wanted to do 800 in 4min - like what's the point dude?
Anyway, I asked for a bit 4min km pace and boy did I get it. After the first 400m, I get an opps sorry that's a shade fast from Tenke and she eases of a bit.
Rep 1: 2:51 or 3:27 min km pace
Rep 2: 2:53 or 3:32 min km pace
I thought we were doing two 800m, but somehow I knew there would be a third.
Rep 3: 3:01 or 3:42 min km pace: Tenke just eased through it and the class showed. I could just not hold the pace on the second 400m.
All three hit zone five after 400m.
We finished up with 5x 100 strides, which were fun. I had to try so hard to keep the pace down to 18s, but did let rip on the last 30m of the last rep to clear the 5th in 16s.
Was worth it for the look on Tenke's face and the comment "where did that come from?"
There were plenty of guys with 6 packs strutting their stuff around the track. Why do so many men here insist on runnig bare topped? or worse, with only a hrt strap on? Odd Odd Odd.
Went over on left ankle under a bridge on the way back, hurt a lot at the time but was ok to run back on.
Tuesday 21 September 2010
5m easy with Tenke and Zosia
41 minutes running and no Garmin.
Tenke was meeting Zosia and I'd tagged along, we were all over the place with the meet.
Zosia was supposed to be cruising the Kaplinski strip outside hotel de la paix, but no sign. We did a ton of shuttles but no Zosia zomming along, so we decided to go.
Botanical Gardens with only the one loop of the field, Tenke was up for a second, but I was time pressured and needed to get back.
On the way back a very fast lady runner in a white top and matching white cap is grinning at us as she zooms along - without missing a beat she wheels around and Zosia joins us for the clip back.
The pace stays mercifully easy as the elite girls chat.
At the bridge I head back to the gym as they push on for "just a few more minutes".
8:30ish pace, so must have been easy!
Tenke was meeting Zosia and I'd tagged along, we were all over the place with the meet.
Zosia was supposed to be cruising the Kaplinski strip outside hotel de la paix, but no sign. We did a ton of shuttles but no Zosia zomming along, so we decided to go.
Botanical Gardens with only the one loop of the field, Tenke was up for a second, but I was time pressured and needed to get back.
On the way back a very fast lady runner in a white top and matching white cap is grinning at us as she zooms along - without missing a beat she wheels around and Zosia joins us for the clip back.
The pace stays mercifully easy as the elite girls chat.
At the bridge I head back to the gym as they push on for "just a few more minutes".
8:30ish pace, so must have been easy!
Sunday 19 September 2010
8.2 miles Rolle Allaman dumbells
On my own today and standing on the balcony it was cold enough for long sleves. By the time I came out of the Allaman woods the sun was higher and the wind less and I wished for a t-shirt.
Liked the out bound section next to the railway high, as that avoids the Perroy hill from Rolle.
The river side woods were fantastic with the shafts of sunlight in the woods and all the chatter of the wildlife. Great stuff. Crossed to Auboune just because went past the bridge!
The apples and kiwis are all ready for harvest and some of the apple trees have been stripped already. Felt like grabbing one of the tree on the way past....
Hrt was low (zone one) execpt for the last climb to Perroy and the steep bit back to the Pepinieres.
The pace was, well, let's say "Old style Kenny pace". 9min miles. But that's fine as today was all about time on feet. 1 hour 11 mins. Need to get some longer ones in soon as Lausanne half is racing towards me.
Garmin
Liked the out bound section next to the railway high, as that avoids the Perroy hill from Rolle.
The river side woods were fantastic with the shafts of sunlight in the woods and all the chatter of the wildlife. Great stuff. Crossed to Auboune just because went past the bridge!
The apples and kiwis are all ready for harvest and some of the apple trees have been stripped already. Felt like grabbing one of the tree on the way past....
Hrt was low (zone one) execpt for the last climb to Perroy and the steep bit back to the Pepinieres.
The pace was, well, let's say "Old style Kenny pace". 9min miles. But that's fine as today was all about time on feet. 1 hour 11 mins. Need to get some longer ones in soon as Lausanne half is racing towards me.
Garmin
Thursday 16 September 2010
6x 400m Reps
Very busy at the track today, got quieter as the workout went on.
Watched the guys and gals in orange numbered bibs with a coach working on the track when I arrived, but was reasured I could use the track when the coach shouted at orange bibs to get out of the road of a guy with a garmin crashing around on the inside lane.
Noticed a group of uber elite forming and thought about joining them. Glad I did not as they just ran the perimiter loop several times.
Rather than 8-10 poor reps I did 6x400 of 45s recovery and started reasonable and tried very hard to keep the pace even at around 80% of max.
Started at 85 and by the 2nd last rep was 82, falling off to 86 on the last one. That’s same fastest as July, BUT average is miles better, by the 4th rep in July I was in the 90s.
I was tired having been out with the stars of TVP the night before and not 100%.
Pleased with the session, thanks to Tenke's elite training tips I feel the progress is coming.
Garmin
Watched the guys and gals in orange numbered bibs with a coach working on the track when I arrived, but was reasured I could use the track when the coach shouted at orange bibs to get out of the road of a guy with a garmin crashing around on the inside lane.
Noticed a group of uber elite forming and thought about joining them. Glad I did not as they just ran the perimiter loop several times.
Rather than 8-10 poor reps I did 6x400 of 45s recovery and started reasonable and tried very hard to keep the pace even at around 80% of max.
Started at 85 and by the 2nd last rep was 82, falling off to 86 on the last one. That’s same fastest as July, BUT average is miles better, by the 4th rep in July I was in the 90s.
I was tired having been out with the stars of TVP the night before and not 100%.
Pleased with the session, thanks to Tenke's elite training tips I feel the progress is coming.
Garmin
Tuesday 14 September 2010
4.6 miles - Botanical gardens
This time with Attila for the first time. He did great and Tenke encouraged him (well ok forced him) to stay with us almost all the way to the park.
Poor guy still had a run back up the hill to his office when we parted company. I noticed an HRT spike when he left as I assumed this would mean Tenke immeadiately stepping on the gas.
It was a bit faster after, but a rather weak 39min total giving us a ave. of 8:27 min miles.
Some how we did the whole hey we're in the woods so lets turn into TVP mode, but recovered quickly to a sensible pace/hrt combo.
Garmin
Poor guy still had a run back up the hill to his office when we parted company. I noticed an HRT spike when he left as I assumed this would mean Tenke immeadiately stepping on the gas.
It was a bit faster after, but a rather weak 39min total giving us a ave. of 8:27 min miles.
Some how we did the whole hey we're in the woods so lets turn into TVP mode, but recovered quickly to a sensible pace/hrt combo.
Garmin
Sunday 12 September 2010
3km, fast
Went to the Parcour Vita in Lausanne with some friends and lots of kids.
Distance was 2.1km. I run it 1.5 times hard. Fun in and out of the bbq and after stopping when I found my friends again after 1km I got to overtake the same people twice!
Distance was 2.1km. I run it 1.5 times hard. Fun in and out of the bbq and after stopping when I found my friends again after 1km I got to overtake the same people twice!
Thursday 9 September 2010
6km? Easy 30 minutes, Rolle
Quick easy and pleasant run, down to the castle, along the lake front to the casino, out towards Gland as far as the Pre Vert and then through there to the back and out up the Rosey boundary and back in on the yellow signs.
Interesting that I now find it impossible to run through any kind of wooded area easily. Some kind of creepy memory association with the TPV means I suddenly find myself in zone 5 and moving at speeds that are not called for during an easy run!
Interesting that I now find it impossible to run through any kind of wooded area easily. Some kind of creepy memory association with the TPV means I suddenly find myself in zone 5 and moving at speeds that are not called for during an easy run!
Wednesday 8 September 2010
8.3km Tour du Pays De Vaud Etape 5 La Sarraz
And that's it 5 races in 5 weeks. All done and dusted. What a great series.
No Garmin for me tonight, school boy error in leaving it charging at home while remembering to take the hrt strap!
On the way up, Stefan was using psy ops on Jason, questioning his health. Meanwhile, Richard was downing some dodgy fluid that quelle surprise made him sick too. But his tough character showed through and he ran the race anyway.
Stefan and I went on the traditional trek to find out what the last 1km or so looked like, and it was nasty. Narrow tree section then an rise into a football pitch with a 1m ramp right in the middle of the finish straight.
The start was delayed by 5 minutes to permit the lost runners to get there on time. There were some massive road works which meant country lanes rather than motorway!
I found Alain (aka Bob Le Couruer) and sloted in 4 rows behind him. I was ahead of Stefan and Jason had found a nice spot surrounded by the hot babe running club, or perhaps they were attracted to him?
The first km was crazy. Several people went over in the crush at the start and I was very focused on not being one of them. So much so, that the first km was slow, with both Jason and Stefan ahead of me. This was not right. Alain ahead I can handle, but the new eager beavers had me worried.
After about 1km it calmed down a bit. I noted I'd passed Stefan and Jason and I had to supress a little niggling feeling that Richard might be ahead.
Suddenly I recoginised a little girl in the field with a banner and the lady she was with looked familiar too. Then I realised it was Lia and Katja and Paul was there too, they were waving and shouting, so I waved back and that lifted my spirits. I also knew they were well placed to see us on the way back too. Lovely touch from my darling wife - I had no idea they planned to come and see us!
On the hill I was surprised that Alain did not "disappear" as he usually does. He was still about 30 people ahead. We plodded on, with no hrt data I struggled to know if I was too fast or too slow or what. All down to percived effort now. Focused on holding my position in the field to the top, with enough reserves to change gear on the return leg. The hills were nothing too drastic compared with what we have done in the other etapes, so they were over soon enough, I missed many of the km markers so focused was I on holding my position.
Over the top and I was immeadiately challenged and reponded. Pegged in Alain, 20 people, 16 people, 10 people, 4 people then went wide and got a nice enouragement as I went past Alain. I kept his shout of Allez Niall, Go Niall in my head and held onto the faster pace down the hill making up placings all the time.
At the bottom of the hill I started to struggle. Seeing the family again was a boost - my son was running in the field behind me for a bit cheering me on and the update was Tenke was winning and I was "second" from our gang. Great news, Richard was actually behind me.
The kids were as high as kites, but not as excited as Jason - when he saw the banner he decided to run under it and he said it felt like he had won the race!
Turned the next bend expecting to see the woods and was gobsmacked to realised that since the scouting of the course God had decided to have a laugh and he had chucked in an extra field to the course that I am sure was not there when we ran the reckie, Richard later confirmed that the field was not there at the start....
This destroyed me. I had to really focus to keep going. One went past. Then another. I decided no more. A third challenged and I imagined it was Alain and some deep reserves of energy came from the depths and I made it to the woods before the guy behind me and recovered enough to come out the woods sprinting for the line. The group in front were too far ahead to catch.
Tenke, Zosia and Attila were there on the line to congratulate me and someone got me a drink. I was done for. Saw Alain finish, Jason and Richard but missed Stefan.
So watch time was simply 35:40 for the 8.5 (official distance) or 8.3km a bloke with a garmin told me. On the night I was 31/193 (my best placing so far) or 119/563.
Overall 23/107 for my age group and just three places (or 1min 36sec) behind Alain, but to be fair to him he has been preparing for these races by doing heavy rep sessions the day before which is definately not ideal.
Sprint finishes from all the guys, I was there making sure they found their max heart rate by encouraging them all to catch just one more person in the race. A joy to behold.
La Sarraz results here.
Overall here.
Tenke won tonight and won the ladies series overall. Here are the results (click here), well done Tenke! The trophy is apparently a traditional style Swiss trophy.
Zosia did pretty well too, she came third.
I had suggested we all wear out brown TVP t-shirts and so when Attila went to take a photo I shouted no wait tops off and all the blokes knew why and started undress, Tenke hesitated and then realised this was all about the TVP t-shirts and went for it as well - the look on Zosia's face was one of total bewilderment. We got a cheer when the people around us realised that we were all suddenly in the official brown TVP t-shirts and the pictures were taken.
The next thing was the prize draw which took hours and we started cheering like mad when we won prizes like flip flops!
There was also a water bottle bloke selling insurance, but by the time I got to him he was packing his stand and could not be bothered trying to sell anying any more so he just gave us a free bottle with no insurance!
The night ended with plans for sauna parties, bbqs and maybe, just maybe doing the Lausanne half marathon.
No Garmin for me tonight, school boy error in leaving it charging at home while remembering to take the hrt strap!
On the way up, Stefan was using psy ops on Jason, questioning his health. Meanwhile, Richard was downing some dodgy fluid that quelle surprise made him sick too. But his tough character showed through and he ran the race anyway.
Stefan and I went on the traditional trek to find out what the last 1km or so looked like, and it was nasty. Narrow tree section then an rise into a football pitch with a 1m ramp right in the middle of the finish straight.
The start was delayed by 5 minutes to permit the lost runners to get there on time. There were some massive road works which meant country lanes rather than motorway!
I found Alain (aka Bob Le Couruer) and sloted in 4 rows behind him. I was ahead of Stefan and Jason had found a nice spot surrounded by the hot babe running club, or perhaps they were attracted to him?
The first km was crazy. Several people went over in the crush at the start and I was very focused on not being one of them. So much so, that the first km was slow, with both Jason and Stefan ahead of me. This was not right. Alain ahead I can handle, but the new eager beavers had me worried.
After about 1km it calmed down a bit. I noted I'd passed Stefan and Jason and I had to supress a little niggling feeling that Richard might be ahead.
Suddenly I recoginised a little girl in the field with a banner and the lady she was with looked familiar too. Then I realised it was Lia and Katja and Paul was there too, they were waving and shouting, so I waved back and that lifted my spirits. I also knew they were well placed to see us on the way back too. Lovely touch from my darling wife - I had no idea they planned to come and see us!
On the hill I was surprised that Alain did not "disappear" as he usually does. He was still about 30 people ahead. We plodded on, with no hrt data I struggled to know if I was too fast or too slow or what. All down to percived effort now. Focused on holding my position in the field to the top, with enough reserves to change gear on the return leg. The hills were nothing too drastic compared with what we have done in the other etapes, so they were over soon enough, I missed many of the km markers so focused was I on holding my position.
Over the top and I was immeadiately challenged and reponded. Pegged in Alain, 20 people, 16 people, 10 people, 4 people then went wide and got a nice enouragement as I went past Alain. I kept his shout of Allez Niall, Go Niall in my head and held onto the faster pace down the hill making up placings all the time.
At the bottom of the hill I started to struggle. Seeing the family again was a boost - my son was running in the field behind me for a bit cheering me on and the update was Tenke was winning and I was "second" from our gang. Great news, Richard was actually behind me.
The kids were as high as kites, but not as excited as Jason - when he saw the banner he decided to run under it and he said it felt like he had won the race!
Turned the next bend expecting to see the woods and was gobsmacked to realised that since the scouting of the course God had decided to have a laugh and he had chucked in an extra field to the course that I am sure was not there when we ran the reckie, Richard later confirmed that the field was not there at the start....
This destroyed me. I had to really focus to keep going. One went past. Then another. I decided no more. A third challenged and I imagined it was Alain and some deep reserves of energy came from the depths and I made it to the woods before the guy behind me and recovered enough to come out the woods sprinting for the line. The group in front were too far ahead to catch.
Tenke, Zosia and Attila were there on the line to congratulate me and someone got me a drink. I was done for. Saw Alain finish, Jason and Richard but missed Stefan.
So watch time was simply 35:40 for the 8.5 (official distance) or 8.3km a bloke with a garmin told me. On the night I was 31/193 (my best placing so far) or 119/563.
Overall 23/107 for my age group and just three places (or 1min 36sec) behind Alain, but to be fair to him he has been preparing for these races by doing heavy rep sessions the day before which is definately not ideal.
Sprint finishes from all the guys, I was there making sure they found their max heart rate by encouraging them all to catch just one more person in the race. A joy to behold.
La Sarraz results here.
Overall here.
Tenke won tonight and won the ladies series overall. Here are the results (click here), well done Tenke! The trophy is apparently a traditional style Swiss trophy.
Zosia did pretty well too, she came third.
I had suggested we all wear out brown TVP t-shirts and so when Attila went to take a photo I shouted no wait tops off and all the blokes knew why and started undress, Tenke hesitated and then realised this was all about the TVP t-shirts and went for it as well - the look on Zosia's face was one of total bewilderment. We got a cheer when the people around us realised that we were all suddenly in the official brown TVP t-shirts and the pictures were taken.
The next thing was the prize draw which took hours and we started cheering like mad when we won prizes like flip flops!
There was also a water bottle bloke selling insurance, but by the time I got to him he was packing his stand and could not be bothered trying to sell anying any more so he just gave us a free bottle with no insurance!
The night ended with plans for sauna parties, bbqs and maybe, just maybe doing the Lausanne half marathon.
Sunday 5 September 2010
Track video
Today Jason called off sick. I saw him later and he was, I hope he gets better soon and is ok for the race on Wednesday.
Took the kids along instead so did not work out, but studying the video the kids took was very helpful.
I'm over kicking on the accelerations, head could be more "free" and while the foot is landing under the body and just about landing midsole (actually, in slow-mo it takes three frames to move from heel strike to flat - ahhhhhhhhhhh!) there is a bit of toe off happening which also needs to be brought under control.
Feel free to chip in with any constructive comments!
Friday 3 September 2010
6.3m Rhone trails with field loop
This a tough trail run.
The drops are sheer, the climbs are steep and at times even the mighty Tenke has to walk.
Most of the time I could talk, which was great and an improvement on the early days of fighting my way up the hills when continuing was only just possible.
Hrt was high on the hills, but dropped quickly enough back to zone two.
Ave pace was meaningless at 8:40 min miles, but 57 mins on that terrain has to be good for something.
Garmin Details
The drops are sheer, the climbs are steep and at times even the mighty Tenke has to walk.
Most of the time I could talk, which was great and an improvement on the early days of fighting my way up the hills when continuing was only just possible.
Hrt was high on the hills, but dropped quickly enough back to zone two.
Ave pace was meaningless at 8:40 min miles, but 57 mins on that terrain has to be good for something.
Garmin Details
Thursday 2 September 2010
3.5m Easy run
Easy run. All about the recovery from the race the night before.
As if sent to slow me down a very tall lady with a blond pony tail wagging behind her was just in front of me. She was totally skinned up, but the full expense of nike's best kit was not doing anything for anyone at that pace.
No matter how hard I tried, I could not go as slow as this lady. Before the Jardin Anglais was past, she was behind me.
Caught a group of ladies in the trail round the park. They actually walked up the first hill, which put an end to my little plan of screaming past them on the steep section. The small injection of pace and the mental image of overtaking in the woods moved me from easy run to race pace - it was only 200m later as I noticed I was crashing down the hill at less than 4min kms I remembered that it was an easy run. Drifted back to something more sensible and eased home. Streching by the lake in the sun was the highlight of the day.
Garmin Details
As if sent to slow me down a very tall lady with a blond pony tail wagging behind her was just in front of me. She was totally skinned up, but the full expense of nike's best kit was not doing anything for anyone at that pace.
No matter how hard I tried, I could not go as slow as this lady. Before the Jardin Anglais was past, she was behind me.
Caught a group of ladies in the trail round the park. They actually walked up the first hill, which put an end to my little plan of screaming past them on the steep section. The small injection of pace and the mental image of overtaking in the woods moved me from easy run to race pace - it was only 200m later as I noticed I was crashing down the hill at less than 4min kms I remembered that it was an easy run. Drifted back to something more sensible and eased home. Streching by the lake in the sun was the highlight of the day.
Garmin Details
Wednesday 1 September 2010
9.5km Tour du Pays de Vaud - Etape 4 Chavonay
This one is THE HILL.
Just look at that profile.
Thinking about it in the days leading up to the race led me to conclude that no running at all from Saturday in would be the super taper approach. It worked, legs were fresh and I was not tired on the start line.
However the twisting pain in my tummy was there and that had been getting worse since lunch time. The raclette and ice cold water had combined to really mess up my insides.
At the start Tenke had reserved us an elite only parking space in prime position. So we dropped the bags and headed out along the last couple of km of the route to warm up and get the feel of the place.
At the start Richard and I helped put the inflatable start arch up, which nearly went right over but somehow managed to just wobble and stay up right.
Click here for a picture of the arch.
I positioned my self behind "Bob le coureur" and took a quick change of race plan into account following his wise advice. Get the first two km done quickly, as the paths narrow in the woods and it is much harder to over take on the hills. Top advice.
I managed the first one in 3:56 and it felt ok, if slightly unusual to have Jason ahead for a large part of that first km. I kept seeing gaps in the crowd and I had to scream at Jason for him to take the openings when they appeared.
During the second km something very surprising happened. I closed on Bob le coureur and to my surprise overtook him. Then it was into the woods and unsurprisingly Bob le coureur powered past me. All I could do was clap my hands in appreciation of his power and I shouted "Allez Alain!".
At the steepest section the people around me had stopped running, so sorry Tenke I did actually stop running and walk as fast as I could up the hill. Then the plateau was nice in the trees as not too hilly and the paths were wider and I stopped dropping places and moved up the field. As I went past 6km I braced my self for the fast section approaching.
And boy was it fast:
7th 3:41
8th 3:42
I was loving it. It was not to steep to be dangerous but it was steep enough for the little technique I have to shine through and I moved up through the field again. The run back to Chavoney was stunning with the hills, woods and bright red sunset and travelling at such speed and feeling there was still some left for the home mile was a result. I felt very alive and almost euphoric as the endorphins started to swim around inside me.
Then I cannot belive what I see up ahead. Blue sleveless footing lausanne top. It is Bob le coureur some 20 places ahead. I decide to go for it. 1.5 km out I kick. I pick a girl in a pink top (which I mistakenly thought might have been cotton when she overtook me early in the race) and close in on her. I catch and overtake her on the motorway bridge. Bob le coureur is about 4 ahead and I think about when to try and over take. I decide to tuck in behind the two guys between us and kick at 500m. Just before the last corner the two guys pick it up and it is race on. I think 400m reps and open up wide on the racing line so as not to be blocked in as the other two guys move out to go past Bob le coureur. At 200 out they kick hard and I respond we're flying now and at 100m I just focus on the line and realise that I've got one of the guys but just don't have enough time to catch the other.
So, a few firsts for me tonight.
Fastest ever 1km.
Having been roundly whipped by Bob le coureur on all the other etapes tonight was my night. Had he seen me coming, I'm sure he'd have responded as he looked pretty un-exhaused when I spoke to him coming out of the funnel, I was maxed out. Another pretty close to red line evening.
Meanwhile, Tenke came second, but beat the lady that beat her in St. Prex. The lady that won has not done any other etape, so now it is all down to the last race next week.
In the middle of the field Jason and Stefan are now on 2 wins each and so it is all to play for in the last race for them as well.
At the back our dear friend Richard has had a torrid season marked with injury and lack of training, but at least he was there. That's twice in a row. When he's down to race weight I'd say he's one to watch for next year.
Official Results
Garmin Stats
Just look at that profile.
Thinking about it in the days leading up to the race led me to conclude that no running at all from Saturday in would be the super taper approach. It worked, legs were fresh and I was not tired on the start line.
However the twisting pain in my tummy was there and that had been getting worse since lunch time. The raclette and ice cold water had combined to really mess up my insides.
At the start Tenke had reserved us an elite only parking space in prime position. So we dropped the bags and headed out along the last couple of km of the route to warm up and get the feel of the place.
At the start Richard and I helped put the inflatable start arch up, which nearly went right over but somehow managed to just wobble and stay up right.
Click here for a picture of the arch.
I positioned my self behind "Bob le coureur" and took a quick change of race plan into account following his wise advice. Get the first two km done quickly, as the paths narrow in the woods and it is much harder to over take on the hills. Top advice.
I managed the first one in 3:56 and it felt ok, if slightly unusual to have Jason ahead for a large part of that first km. I kept seeing gaps in the crowd and I had to scream at Jason for him to take the openings when they appeared.
During the second km something very surprising happened. I closed on Bob le coureur and to my surprise overtook him. Then it was into the woods and unsurprisingly Bob le coureur powered past me. All I could do was clap my hands in appreciation of his power and I shouted "Allez Alain!".
At the steepest section the people around me had stopped running, so sorry Tenke I did actually stop running and walk as fast as I could up the hill. Then the plateau was nice in the trees as not too hilly and the paths were wider and I stopped dropping places and moved up the field. As I went past 6km I braced my self for the fast section approaching.
And boy was it fast:
7th 3:41
8th 3:42
I was loving it. It was not to steep to be dangerous but it was steep enough for the little technique I have to shine through and I moved up through the field again. The run back to Chavoney was stunning with the hills, woods and bright red sunset and travelling at such speed and feeling there was still some left for the home mile was a result. I felt very alive and almost euphoric as the endorphins started to swim around inside me.
Then I cannot belive what I see up ahead. Blue sleveless footing lausanne top. It is Bob le coureur some 20 places ahead. I decide to go for it. 1.5 km out I kick. I pick a girl in a pink top (which I mistakenly thought might have been cotton when she overtook me early in the race) and close in on her. I catch and overtake her on the motorway bridge. Bob le coureur is about 4 ahead and I think about when to try and over take. I decide to tuck in behind the two guys between us and kick at 500m. Just before the last corner the two guys pick it up and it is race on. I think 400m reps and open up wide on the racing line so as not to be blocked in as the other two guys move out to go past Bob le coureur. At 200 out they kick hard and I respond we're flying now and at 100m I just focus on the line and realise that I've got one of the guys but just don't have enough time to catch the other.
So, a few firsts for me tonight.
Fastest ever 1km.
Having been roundly whipped by Bob le coureur on all the other etapes tonight was my night. Had he seen me coming, I'm sure he'd have responded as he looked pretty un-exhaused when I spoke to him coming out of the funnel, I was maxed out. Another pretty close to red line evening.
Meanwhile, Tenke came second, but beat the lady that beat her in St. Prex. The lady that won has not done any other etape, so now it is all down to the last race next week.
In the middle of the field Jason and Stefan are now on 2 wins each and so it is all to play for in the last race for them as well.
At the back our dear friend Richard has had a torrid season marked with injury and lack of training, but at least he was there. That's twice in a row. When he's down to race weight I'd say he's one to watch for next year.
Official Results
Garmin Stats
Monday 30 August 2010
Gym - pretty close to zero miles
Given my immanent office move I decided to use the gym today.
Span the legs on the dreaded treadmill, hated it. 1.0% incline, eased into 4min kms after ratcheting for 8 mins and held it there for 3 mins, which got the hrt up to 160 then I eased off and went outside to stretch.
During the few minutes at race speed I noticed my right thigh tighten ever so slightly and refuse to ease, this in turn made me run heavy on the left to compensate. By the time I was done I had a muscle spasm on the front of my left shin that took some effort to shift, but the sauna helped!
Span the legs on the dreaded treadmill, hated it. 1.0% incline, eased into 4min kms after ratcheting for 8 mins and held it there for 3 mins, which got the hrt up to 160 then I eased off and went outside to stretch.
During the few minutes at race speed I noticed my right thigh tighten ever so slightly and refuse to ease, this in turn made me run heavy on the left to compensate. By the time I was done I had a muscle spasm on the front of my left shin that took some effort to shift, but the sauna helped!
Sunday 29 August 2010
7m easy does it
Mr Leaky requested 9km and breakfast, so we set out with my son's head still spinning from the arithmetic. But dad, if you are only going to do 9km why will you be away for so long?
Super slow was the order of the day and the rain that had woken me an hour earlier stayed off and the big black cloud overhead was blown away with out doing any damage.
Make it to the river and then looped back. Must have been around 7m all in, well let's just say we were out more than one hour.
Freshly baked pain au chocolate were duely purchased at the bakery to complete the deal.
Super slow was the order of the day and the rain that had woken me an hour earlier stayed off and the big black cloud overhead was blown away with out doing any damage.
Make it to the river and then looped back. Must have been around 7m all in, well let's just say we were out more than one hour.
Freshly baked pain au chocolate were duely purchased at the bakery to complete the deal.
Friday 27 August 2010
7.44 miles, airport hill
Not often I can keep up with Tenke, but today was special as I was ahead of Tenke, twice.
Firstly, she needed the loo. So I did the right thing and just kept going so she had to catch me.
Secondly, she was suffering from getting lost in france and ending up in a field with abandon cars, seeing movement in the trees and deciding best to high tail it outta there pretty fast. So she was very tired.
But she still ate the airport hill like it was not there.
I struggled to the top, but made it. She also made us do a little extra to make sure we were out for the whole hour. We did 1hour 2mins.
On the way down the hill I had suggested we use this as downhill speed work and she reminded me of this. So I got to sprint off down the hill and wait for Tenke at the bottom. Great fun and enjoyed looking at the guys coming up as I was tanking it down the hill.
Hit 2:28 min kms on the downhill!
Garmin stats
Firstly, she needed the loo. So I did the right thing and just kept going so she had to catch me.
Secondly, she was suffering from getting lost in france and ending up in a field with abandon cars, seeing movement in the trees and deciding best to high tail it outta there pretty fast. So she was very tired.
But she still ate the airport hill like it was not there.
I struggled to the top, but made it. She also made us do a little extra to make sure we were out for the whole hour. We did 1hour 2mins.
On the way down the hill I had suggested we use this as downhill speed work and she reminded me of this. So I got to sprint off down the hill and wait for Tenke at the bottom. Great fun and enjoyed looking at the guys coming up as I was tanking it down the hill.
Hit 2:28 min kms on the downhill!
Garmin stats
Wednesday 25 August 2010
8.44km Tour du Pays de Vaud - Etape 3 Mezieres
The first of the TVP crew assembled on nice air conditioned train that whisked us effortlessly to Morges. Stefan was changed by not numbered up. We got confirmation that Tenke had arrived in Morges so I changed on the train and then right on schedule in Morges, Jason arrived with none other than the man of mystery himself Mr Leakey. See, my friend does exist.
On the way up Tenke noticed the small plaster the nurse had put on my arm after I gave my blood sample this morning at the doctor’s – it provoked this comment, “Niall, you’d better take that plaster off before someone wants to know what you what exactly you have been injecting yourself with.”
This entertained us all the way through the traffic jams to Mézières.
Managed a decent warm up at the start and had the hrt well above 100 before joining the start. I spotted “Bob le coureur” – aka Alain as ever about 12 rows back from the start and so I figured where I was (4 rows back from him) would be just about right.
The first steps were annoying as the funnel was tighter than the width of the massed runners and I nearly went over as I lost my balance. Quickly recovered though and was soon strong again using my elbows to make sure no-one got too close. Pace felt good and I could see Alain up ahead, some 40 in front. Closed though the first km and went though bang on 4. Perfect.
Now came the first of the three tests or challenges of the Mézières race that the guy on the tannoy had been gobbing off about. Hill One: 85m climb into the forest. Hrt red line from here on!
I enjoyed the next part of the course most, through the woods, wide paths, moving on through and at one point I was 4 people behind Alain.
Km 4 to five is a joy as back down nearly to the bottom, I get another sub 4min km, but by now it is clear that the flat and the hills are not so good for me. There seem to be a lot more good runners tonight. Around this point a noisy lady joins me to the rhythm of “allez, hah, merde, ahh, allez ah”. Very charming, this motivates me to push on and stop the rot! By now I am enjoying the alpine horns echoing thought he woods and I even notice the guy tossing the flag, as is the tradition. Nice touch.
Hill Two, the 2nd challenge. I do ok, but am net down. Alain is 20 ahead and super strong on the hills. I just can’t keep up. I’m feeling it and as I’m at the top of zone five and can’t see the finish line I do the sensible thing, ease of on the downhill and recover a shade for the final push.
The Third and final challenge. In theory the easiest of the three hills. But with 7 hard kms in the legs this was not going to be a sprint finish, we come out of the woods and get a good long look at the last km as we run along the tree line. Up the field then along the top before the sprint to the finish. My body is screaming at me to stop. The guy in front is reduced to the walk of death. I focus. That is not my race, I will keep running. I think of Stefan’s wife and kids in the crowd and pretend every family is them and that stops me walking. Finally, I’m at the top and let go for the finish. Collect a few places as I’m light and quiet on the track to the finish funnel.
39:13 official time 43/193 for my age or 148/599 overall. Looks like all the good runners turned up tonight!
Tenke won the ladies race so that was a cause for great celebration, only slightly marred by Tenke’s normally spotlessly glowing white high heeled racing shoes getting a speck of mud on them. This provided the entertainment for the journey home.
Good warm down with Tenke after for a few km.
The data sport guys and girls sat beside us for dinner, so we solve some more TVP mysteries.
Firstly, the gun time is your start time. No chip mat to run over or detector in the arch. But there is one at the finish. The guys with the zappers are a second control, but the time you cross the line is the time you get.
Stefan, Tenke and I had had two beers and dinner by the time Richard and Jason appear looking very fresh having showered and changed into clean clothes. Lots of talk about endorphins flowing, must ask James if that is covered in Brokeback!
Official results here.
Garmin connect here.
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