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
Wednesday 29 September 2010
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
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