Rest day today as daughter's birthday, but did manage 30 seconds open water swimming in the Firth of Clyde at Fintry Bay, serious "bracing".
Yesterday, did Ferry road out, back coast road with Stewart running and Scott on the bike. Good craic.
Day before, faster than expected round the island. Stewart on the bike rather than running moved the pace up from 10 min miles to 7:20s held all the way. Fast start to catch a female runner over mile 1, but she vanished, possibly into the marine biological station.
Day before that super easy top of island - only 300 feet. I used to think this was a hill. I notice the incline when Stewart interupted me chatting to ask if we could slow down because the last section to the glaid stone at the top of the island was too steep for him. The cows were eye-ing him up for breakfast....
Tuesday 27 July 2010
Wednesday 21 July 2010
6m with 5x 1km reps
Excuses:
Too tired, not slept enough
Too hungry, not enough breakfast and too long from breakfast to reps
Too hot, seriously hot today
Too windy, out ok, but back was bad
Too much too soon. Jumping from 400m sprints to 1,000m efforts was too ambitious
Not enough recovery between reps, 1min is not enough
Still, managed three out bound ok ones, then thought I would die on the return.
Oddly the hrt data pointed to being able to sustain it, but I could not.
3:49
3:50
3:59
4:37
4:25
So Jason, if you want to do 5km in under twenty you need to do better than me at this session. 18min in zone 5 and 8 in zone 4. That's about all there is to say.
Too tired, not slept enough
Too hungry, not enough breakfast and too long from breakfast to reps
Too hot, seriously hot today
Too windy, out ok, but back was bad
Too much too soon. Jumping from 400m sprints to 1,000m efforts was too ambitious
Not enough recovery between reps, 1min is not enough
Still, managed three out bound ok ones, then thought I would die on the return.
Oddly the hrt data pointed to being able to sustain it, but I could not.
3:49
3:50
3:59
4:37
4:25
So Jason, if you want to do 5km in under twenty you need to do better than me at this session. 18min in zone 5 and 8 in zone 4. That's about all there is to say.
Tuesday 20 July 2010
3.5m recovery
Super easy on regular easy route, 32 mins for the 3.5 miles, focus on going slow on the way out and running through a few niggles. Time on feet 32 mins so super slow acheived, 9min miles!
Through the park picked it up slightly and enjoyed the shade.
Spent the evening at the pool in Nyon, so added another 16 mins running to get to the pool and did a few lengths of the 50m pool to help my friends daughter with her breathing for the triathlon in Nyon, which my Paul has entered too.
Monday 19 July 2010
6.3m steady and hot botanical gardens plus 3 field loops
Tenke wanted 80mins in the heat, I wanted an easy run.
Settled for Botanical Gardens (5m there and back), two loops of the field would have done for me, but Tenke insisted on a third so we used at least 45 mins time on feet.
By the end it was 45:33 for 6.5 miles, so shade over sevens and it felt sluggish so that's good to know the pace is there if required.
Settled for Botanical Gardens (5m there and back), two loops of the field would have done for me, but Tenke insisted on a third so we used at least 45 mins time on feet.
By the end it was 45:33 for 6.5 miles, so shade over sevens and it felt sluggish so that's good to know the pace is there if required.
Sunday 18 July 2010
10m Mountain Man
1,000 feet up over six miles, with a start around the castle, port and pick your own to delay the enevitable climb. Either I'm fitter or the Tartegnin route is slightly less steep. Probably a mix of both.
I was aiming for the tree line then to follow it to Signal-de-Bougy and enjoy the fast clip down from there.
So, I did not mind as time time slipped away and I enjoyed the views and pushed the effort up on the climbs. Turns out I spent 23 mins in zone three and most of the rest of my 1h 38m out was easy. Pace was dire, ave was 10min miles, there was an 11:38 mile in there too! But that one is explained away by stopping to check out Mont-le-grand which was a castle and you can still see the outline of the ruins. Stunning views over the lake to Geneva and back the other way too.
Disappointed not to be able to go faster on the way down, just too steep and dangerous....
I was aiming for the tree line then to follow it to Signal-de-Bougy and enjoy the fast clip down from there.
So, I did not mind as time time slipped away and I enjoyed the views and pushed the effort up on the climbs. Turns out I spent 23 mins in zone three and most of the rest of my 1h 38m out was easy. Pace was dire, ave was 10min miles, there was an 11:38 mile in there too! But that one is explained away by stopping to check out Mont-le-grand which was a castle and you can still see the outline of the ruins. Stunning views over the lake to Geneva and back the other way too.
Disappointed not to be able to go faster on the way down, just too steep and dangerous....
Tuesday 13 July 2010
9m Long Rhone Trails and fire hydrants
Last time I did this route was back on May the 14th, click here to read it.
Much cooler then, which perhaps explains why we took 2 mins more this time.
The Passerelle du Lignon was just as stunning to cross as I remembered it last time, highlight of the run shown above.
Tenke was circling and mocking my attempt to cut the corners of the zig zag climb, I was reduced to walking and suffering in the heat.
As we headed back towards Geneva the lack of fountains was noticable in the more modern built up areas. The old town is full of them. Every house seemed to have a pool, or bucket out for the dog, or a hose for watering the grass out, but no public fountain. The first one we came to was dry. Then I spotted a fire hydrant up ahead gushing water like a BP oil well spurts cude oil into the gulf of mexico. I ran though it and instantly regretted it. Shoes and socks were soaked and heavy. Then I noticed the road was dug up to repair the water pipes and so the next mile was more torture as dry fountain after dry fountain was passed.
Now it was the eagles that were circling above and it looked like they had identified me as a likely candidate for their lunch.
Made it finally to some water and just managed to stop Tenke in the nick of time from drinking the recycled water - the drinking water was from the other end of the basin. What a relief. But another mile cleared and I needed to stop again and drink. Nightmare.
Total time on feet 1h 19 mins, 9.16m cleared and ave pace 8:38 min miles. 9 min miles on the trails and just under 8 on the roads.
Saturday 10 July 2010
6.4 Miles Burtingny
Drove up to Richard's place in Burtingny and he took me on a lovely route through the wood.
His dog used up more energy than both of us comnbined, zooming through the fields and streams having a ball.
Pace was super slow, drifting over the 10 min mile barrier at some point, but that was ok the views were great and the heat of the day was yet to kick in.
One hour one min time on feet to clear just over 10km and pure recovery in zone two, save the last hill when I raced the old guy on a bike with a 1cc engine up the hill (he won!).
Ideal session after the hard and tiring work yesterday at the track. Ken did you see my splits by any chance? Only posted them after I check yours.....
His dog used up more energy than both of us comnbined, zooming through the fields and streams having a ball.
Pace was super slow, drifting over the 10 min mile barrier at some point, but that was ok the views were great and the heat of the day was yet to kick in.
One hour one min time on feet to clear just over 10km and pure recovery in zone two, save the last hill when I raced the old guy on a bike with a 1cc engine up the hill (he won!).
Ideal session after the hard and tiring work yesterday at the track. Ken did you see my splits by any chance? Only posted them after I check yours.....
Friday 9 July 2010
8m including reps at the track 8x 400
Early today, hit the track just after 8am. It was packed. Main event was around 40 blokes in 2 teams racing with a baton - making lots of noise and all wearing red tops with black vertical stripes. Anyone know them?
There was a bear topped bloke doing 200m sprints, another guy jogging around the track and a lady going supper slow knocking out 100m shuttles.
I was unsure if my 400s were going to happen, but just as I was going to change the session Mr 200m crashed through the blokes doing the relay and then shouted at them to get out the road. The last two finished and then they vanished and the 400s were back on. Yippe.
I tried to ease into the first two at a pace I thought was sustainable. 83, 84, 82. Started to feel it on the 4th dropped to 87 then 89 and that was really a hard effort. 92, 91, 91 to finish and no point in doing any more.
45 sec recovery was perfect.
In my mind's eye I had Tenke pulling away from me in front and Ken closing in from behind. But looking at Ken's 400m reps from yesterday I'd have had nothing to worry about.
So that's the tack work done now. The length of reps required now means we can do them on the regular route and I'm looking forward to that.
There was a bear topped bloke doing 200m sprints, another guy jogging around the track and a lady going supper slow knocking out 100m shuttles.
I was unsure if my 400s were going to happen, but just as I was going to change the session Mr 200m crashed through the blokes doing the relay and then shouted at them to get out the road. The last two finished and then they vanished and the 400s were back on. Yippe.
I tried to ease into the first two at a pace I thought was sustainable. 83, 84, 82. Started to feel it on the 4th dropped to 87 then 89 and that was really a hard effort. 92, 91, 91 to finish and no point in doing any more.
45 sec recovery was perfect.
In my mind's eye I had Tenke pulling away from me in front and Ken closing in from behind. But looking at Ken's 400m reps from yesterday I'd have had nothing to worry about.
So that's the tack work done now. The length of reps required now means we can do them on the regular route and I'm looking forward to that.
Thursday 8 July 2010
6.2 miles and 60 francs
Disaster struck, I was so late for tenke I rushed to the lake side in my suit 10mins late. She was sunning herself and decided to wait for me and then we'd run in the direction of her place until I needed to turn back.
It was super hot and after we put the world to rights and vented our various gripes with the world Tenke suddenly dives to the ground like she is looking for a penalty or something, I miss a stride and then she's back next to me grinning like a Cheshire cat clutching 3 crisp 20 franc notes. She decides I get 20 as if I had not made her late she would not have made the find. Result!
I turn at the lights on the hill after 25mins and a red top tri type turns up ahead. He'd overtaken and we'd decided to let him go. Now, as he'd turned it was up to me to peg him back on the return leg. But with hrt up in zone 4 and the pace at 4:30 km / mins and reps tomorrow, I gritted my teeth and let him go.
Was gasping for water by the last km, stopped at the fountain for a big drink.
Ave, just under 8min miles, but the last one was way over after I jogged home focusing on form.
It was super hot and after we put the world to rights and vented our various gripes with the world Tenke suddenly dives to the ground like she is looking for a penalty or something, I miss a stride and then she's back next to me grinning like a Cheshire cat clutching 3 crisp 20 franc notes. She decides I get 20 as if I had not made her late she would not have made the find. Result!
I turn at the lights on the hill after 25mins and a red top tri type turns up ahead. He'd overtaken and we'd decided to let him go. Now, as he'd turned it was up to me to peg him back on the return leg. But with hrt up in zone 4 and the pace at 4:30 km / mins and reps tomorrow, I gritted my teeth and let him go.
Was gasping for water by the last km, stopped at the fountain for a big drink.
Ave, just under 8min miles, but the last one was way over after I jogged home focusing on form.
Tuesday 6 July 2010
3.5m Easy run
No running over the weekend, but did get some open water swimming in the Zuggerzee and Lac de Beinne. I now understand why you need to be able to breath on the off side. Pesky waves....
Usual route, lovely day.
Three closed me down on the way to the park and just before the entrance I could not resist and had to hammer hill one. Should not have bothered as they cheated running directly through the proper paths in the main park avoiding the steep incline.
Cruised home and noticed the sluggishness lift as the last km ticked over.
Usual route, lovely day.
Three closed me down on the way to the park and just before the entrance I could not resist and had to hammer hill one. Should not have bothered as they cheated running directly through the proper paths in the main park avoiding the steep incline.
Cruised home and noticed the sluggishness lift as the last km ticked over.
Thursday 1 July 2010
4m or 35mins recovery running
After the massive session at the track yesterday some easy running was required. I was worried when I met Tenke at the lakeside with a magazine in one hand and a bunch of key in the other - mind if we drop these off first?
Unfortunately, they had to be delivered inland and that meant uphill and a mid route stop which was fine to get some water and meet Tenke's other half.
Then we headed back to the lake and park doing the easy route in reverse and I let Tenke lead us - mistake - as we nearly ended up in a manky looking pond.
Before I knew it we were at the Geneva plage nearly home and somehow the pace felt more like steady than easy, but it was fine. Aches and niggles from the track have gone.
General tiredness has something to do with the hot nights and my lack of sleep, oh yeah and clearing 109 miles in June might have something to do with it too. Time for a few rest days with the father in law in Cham, near Zugg.
Unfortunately, they had to be delivered inland and that meant uphill and a mid route stop which was fine to get some water and meet Tenke's other half.
Then we headed back to the lake and park doing the easy route in reverse and I let Tenke lead us - mistake - as we nearly ended up in a manky looking pond.
Before I knew it we were at the Geneva plage nearly home and somehow the pace felt more like steady than easy, but it was fine. Aches and niggles from the track have gone.
General tiredness has something to do with the hot nights and my lack of sleep, oh yeah and clearing 109 miles in June might have something to do with it too. Time for a few rest days with the father in law in Cham, near Zugg.
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