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

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.

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

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

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

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.

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!

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.

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.

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.