Saturday 31 December 2011

5.3m Allaman to Rolle

Last run of 2011, I woke up to the sound of the torrential rain battering the metal roof and I felt like I really did not want to be out in that.

We needed to do some shopping at a the Allaman centre and my lovely wife had a brain wave, run back! So I did.

Turned out to be much shorter than I thought so had to add the port and back in to make it just over five miles.

First mile was down and I was disappointed at how slow it was. Next once was up back to Perroy and I pushed up the hill but still slower! On the clip back to Rolle the effort was finally rewarded with some speed and I held it, and even accelerated a bit, through the final mile back to the apartment. 7:46 ave so under TRP and happy.

Garmin

Monday 26 December 2011

16m Signal, Arboretum, Ikea, Perroy

I needed to do a long run and today fitted the bill. Cold, crisp and clear as a bell could see for miles and miles and the mountains were covered in snow. Superb.

I am never really sure when I set of to go up the hill if I will really have the energy or will power to go right up to signal. Mile 2 was 13 something minutes, which is a record. It is so steep I have previously taken 14 minutes. Getting up to signal is one thing, recovering and getting any speed back after that killer start is a big ask.

There was still snow up here and ice had formed on some trails as a thing layer over the water and mud underneath. Had to pick my way through the frozen horse ruts and realised that I needed to be careful as breaking an ankle or leg here would probably mean a long wait to be found.

Popped out of the forest and there was a guy next to a car on the road that who was wearing a dear stocker hat smoking a pipe. He echoed my cheery bonjour. Round the farm towards the forest that leads to the Arboretum. Here I made an error on the way into the forest. 3 trails and middle one is marked up keep out military area unexploded bombs and live firing. So I went left and got promptly lost in the forest. 2 dead ends with the bomb sign so no way was I risking the just "keeping going" option. Once I was actually was over the tree across the path before I stepped on a sign. I picked it up and scraped off the mud, you guessed it - it was the bomb sign. I knew where I was as I glimpsed the chalet at the top of the far lake in the Arboretum and could hear and sometimes see the Aubonne river. However, the small trees growing up in the middle of the path did imply nothing had been along here for a long time. 

Finally, I could see a line of snow in the forest which I figured must be a path, got to it and it was. 100m along it there was a junction and I was saved - back on known trails.

Down and tried to pick up the speed. Finally, it came and by mile 10 I was doing sub 8 min miles and held that back to Rolle. Through Perroy I decided to make it 16 by going past the castle and out to the port and back. I had to really concentrate to keep the effort steady and the pace below 8 min miles. But I did and was pleased enough with the day's adventures.

Garmn

Saturday 24 December 2011

5m Rolle Classic with Jason

Jason descended from his place to great me with the wonderful news that he'd got a job! So we set of happily into the mist and were thankful that the rain that had battered the building all night and was still falling when Jason left his house had suddenly stopped.

After the highest point, Jason admitted that:

a) He was not feeling well
b) The last time he had been for a run was 1 month ago, with me on the same route!

I felt he that b) should cancel out a) as he'd be fresh and fully tapered!

Then Jason added reason c) the chocolate and biscuit Christmas ddiet he'd been following was not helping either.

Keeping to 8 min miles was not going to be easy, 24 lost on mile one and another 5 and 6 on miles two and three. Then Jason decided to "recover" at the castle and let me catch the lost time. So I did. Tanked it along the lake front to the end of the port and accelerated back at a reasonable clip and wondered why I could not see Jason who I expected to be jogging out to meet me. In fact he had sneaked around the back of the castle and was loitering with intent to sprint past me on the way back up the last hill to my house. I kicked for home and at the top of the hill was 0.2 miles short so had to run along the top road behind the apartments and back to get the full 5.

I made the time back no problem. 7:22 and 7:00 - happy days, 39mins for the 5 miles.

Lovely chat and a cuppa with Jason afterwords.


Wednesday 21 December 2011

6.1m Airport hill in slush

Wet rain on top of snow. Decided to go again and no-one wanted to come!

Did the airport hill traditional direction first and made the error of trying to do the lower field. The top path was just about visible, but after the turn to come down the path vanished under the wet snow. The rain had left a layer of snow on top of the grass which covered the mud and water. There was not enough snow to offer any grip and I crashed down the hill pretty much out of control and only just managing to stay up right. Wet and muddy along the bottom and I was a puddle dodger in extremis as I did not want to be wet in the cold.

Top was slushy and wet. Woods were not anywhere near as nice as they where on Monday now the snow has half gone.

This time no gloves, so ran with the sleeves of my top tucked around my hands to keep them warm. More comedy running. 

Garmin

Monday 19 December 2011

5.5m Airport hill in the snow

Out with AT today and it was a run in the snow.

We did the airport loop a la Pierro, that is Place des Nations first. The snow was falling and the far woods were particularly dramatic with the leaves all gone from the thin elegant trees with their dark silhouettes  emphasised by the pure white of the snow.

We avoided bottom field as it looked pretty, but not conducive for running.

In general it was crispy underfoot and the snow was dry enough to offer enough grip to run safely.

In my comedy ski gloves, my fingers were toasty warm, even if I looked rather comical.

Garmin

Friday 16 December 2011

10m the High Line

Bit of a high up theme developing to my New York running.

My buddy had told me about something I'd read about a few years ago that I decided to try out. The High Line is a disused elevated railway that has been transformed into a park. It features nature sections, boardwalks, traffic viewing areas, sun loungers, cafes and some modern art thrown in. 

I figured I could reach it by running up the west side along the footpath/cycle way to pier 51 and then cut in and try and get on to it.

That pretty much worked and the wind blew hard and I admired the waterfront which has obviously had a ton of money spent tarting it up. I got to break state law by running on the cycle path but I had no choice as the running/walking path was closed in places for "restoration".

I got my first glimpes of the High Line at pier 51 as planned and then had to figure out how best to coss six lanes of fast moving traffic. Found a pedestrian crossing and pressed the button furiously as the wind whipped in hard. A lady jogger on the other side was doing the same thing. Got over the road and then was disappoint to find the High Line stairs fenced off and a team of very big guys doing some kind of construction work. I spied a glass elevator and slipped into that popping out in the middle of the crew and ran through them and was gone before they worked out I was probably not meant to be there. The wind was seriously strong at times but that did not take away from a very impressive and pleasant side of new york.  The tracks have been preserved in places and I wondered why it shut down with so many millions going in and out of the mega city each day.

At the end I was in a grotty part of town and spied where NYC keeps all it's snow shovels for the snow truck. Under a disused flyover that look like it once connected to the High Line. Headed to the Hudson and back down the paths to make a loop and then same way home. Wind behind on the return helped!

Garmin.

Thursday 15 December 2011

6m Brooklyn Bridge




I set off with a loop in mind that would take me round the bottom of Manhattan Island and then over the brooklyn bridge footpath.

The tall buildings did not help garmin get a signal so I made my way to the waterside where sure enough it worked. Found the cycle way and was rewarded straight away with views over to the statue of liberty as dawn broke.

Round the statten island ferry, through Battery Park and then I took a footbridge over the main road a bit too soon as I missed city hall and was back on the other side of the island underneath the bridge I wanted to be on.

A guy in a blue top was on the other side of the road so I just followed him and sure enough in a few minutes I was on the footpath over the Brooklyn bridge. Awesome. Stunning. Massive. Highlight of the trip to NY. Ran as far as the welcome to Brooklyn sign then headed back for the hotel along Water street.

Garmin.

Tuesday 13 December 2011

4m in the Andaz, Wall St. New York

Made it down to the gym and after a false start where I managed to program the treadmill to go faster than I could actually run, I got it to do a double hill over 30 minutes at 5 min per km.

I hate treadmills, but this experience was one of the better ones. Around 15 minutes in I was brought a bottle of water and after 20 minute a towel. Pretty impressed with that service!

Andaz

Thursday 8 December 2011

5m easy classic rolle route

After a long week last week and two fast sessions this week I decided to ease off and just whip out the classic 5m loop.

No drama, but still felt the effort and was tired from lack of sleep and not enough rest.

Left the hrt strap at work.

Garmin

Wednesday 7 December 2011

6.3m 6x 1km reps in the rain


I wanted to do something fast and even with the rain lashing down I still felt the need to get out.

Popped a gel, put my cap on and got wet.

Lake side the Saleve was snow covered at the top.

I pressed the 6 by 1km on with 1 min recovery.

By the start of rep 3 I felt like death.

I could not keep the effort for the whole rep and felt like I'd gone far to fast on the first two.

But in the end wind and rain there was a 20 second spread on the with verses against the wind reps!

Garmin

Monday 5 December 2011

6m punchy airport hill

Usually it is all about the excuses. Today I surprised my self with this, rather stonking performance and I set of today with low expectations.

Having done a 43 mile week I felt that 5m at TRP would be fine.

I set off and quickly caught sight of a lady in a grey beanie hat. Overtook her and then into a very slippery lower field. Went through mile one in just over 8 mins. Ops too slow.

Focused on the hill. Worked hard. Only downer was the lack of HRT data, so impressed with the quick satellite detection I missed the lack of HRT!

At the top only 8:26. So enough to bring it back in line and suddenly... I saw the grey beanie hat again and went for it. 7:26 then pretty much held that and finished with a 6:25 mile at the end. 

Whoop Whoop!

Garmin

Saturday 3 December 2011

16.5 St. Prex and back

Nice long run, easy for the first 11 or so then tried to get up to TRP which was hard work in the wind.

The path through the woods next to the Aubonne river was lovely, except at one point as I was coming back right next the water there was an all mighty splash right next to me that caused me to jump and cry out. I stopped running and had look at what had landed in the water, it sounded like someone had chucked a big stone in the water. Then I saw a black tail flick and a big fish swim away!

Garmin

Friday 2 December 2011

7m slow Rolle Perroy extended loop

The mountains were jet black silhouettes framed by pastel clouds lit lightly by the sun which had yet to climb the highest peaks.

Very dramatic. Everyone was gone nice and early so I decided to do a shade more than the usual mad 5m dash. Took it easy and enjoyed watching the sunrise and near ran home after 2 miles by mistake. Did the same at mile 4, forgot I was running the route backwards and nearly came home too soon.

In Perroy a man was delivering an entire pallet of parsley, as you do.

In the last stretch along the vineyards I was chased by a tractor, but I was too fast for it. He never managed to over take me.

Garmin was not locked on when I started and took about a mile, hence the 14m for mile one which was more like 2 miles!

Garmin

Wednesday 30 November 2011

5.1m Reps all the way up the Airport hill

Met Tenke and after some hilarity with the toilet that refused to close the door unless you paid 50 centimes we set off for our workout which was:

7x (2min on with 1min recovery), but along the airport hill route.

That meant hammering some of the steepest sections and trying to hold the effort for 2mins. While the times were slow, the effort was high!

Felt like my head was going to explode a couple of times.

Endured a few circles of encouragement as Tenke put 20 then 30 meters between us over the 2 mins.

Tough session, need a rest tomorrow.

Garmin - can anyone spot the down hill 2 minutes?

Tuesday 29 November 2011

6.1m Airport hill full monty

No-one to run with, not even the slow female runners could be tempted out on a bright, but chilly day.

So I set off round the bottom of the botanic gardens and round the bottom field.

On the airport hill there were 5 ahead. A bloke with a gal, and three blokes.

Red rag to a bull, easy run forgotten and before I know it I go past the old guy leading the three blokes and the lady, leaving the guy flapping looking for his lady as I go through with half the pesky hill still to climb. By the top of the Penthes domain I risk a glance back and its a 200m gap and I can relax again.

Before I knew it I was on the trail to the woods, so I changed my plan and ran the that part in reverse to my custom. Guessed Rue des Ruches (beehive road) and was bang on as it took me right to the path I normally pop out of the woods on.

Stunning watery views over the lake to le mont blanc in all its splendour.

Garmin

Monday 28 November 2011

8.2m Rhone trails

Had some hair brain scheme to somehow find Tenke today, but it was never going to work.

I ran straight to the lake today and then into narrows of the lake and down the Rhone to the trails. I used to come here more when based in the old office. I had forgotten how nice the tails were in places and also how technical they are. Tough climbs followed by decents too steep to run. Stairs to go up, then stairs to come down.

I crossed the far bridge for the first time in ages and was rewarded on the far side by loads of land art in the forest, not just a few flat stones piled up, but some more ambitious arrangements that adorned the tree stumps and merged out from the nature so it was not always clear where they began and ended. Very cool.

Also at the corner of the far away field I ran around there used to be a big construction site which has vanished, the stream re-routed and the land repaired. Just a patch of mud where the grass should be gives away the industry that had been here.

Tried to go a shade faster on the way back and just about managed that, although the 8.2m felt ok it certainly was not easy.

Oh yeah, it was freezing too.

Garmin

Saturday 26 November 2011

13.3m Prangins, Airport, Pont Farbel, La Serine and back on the usual route

The lad had a chess match against Geneva in Nyon today and so I had about 2 hours to kill - so seemed rude not to get some miles in.

Decide on slow and long today and certainly achieved the slow. I was feeling rubbish, tired (late night at the Gym Rolle show last night) and a hint of a cold coming on.

On the way to Prangins it seemed everyone was blowing leaves. Public foot paths and private roads all had at least one bloke with a leaf blower strapped on doing the needful. Right at the start of the run the first leaf blower incident was nearly rather nasty. I spotted the guy and decide to go behind him, which would have been fine except he moved back just as I came around him so I had to leap like a gazelle to avoid being squidged between his engine and the wall. In mid gazelle leap I took the blower's jet in the side and landed about a metre further along than I had expect to and surrounded by a swirling vortex of leaves. The hearty apology was well received, but to be fair he had no way of knowing I was right behind him.

The second observation was that certain people appear to be blowing leaves off their property into the property next door. Or up the road in a neat line so there a no leaves out side your place, but then by definition they must now be out side someone else's place. I imagined the poor leaves being blown endlessly between properties. Probably at a cost of 100 Swiss francs each time!

Anyway, it was time to explore new trails and see what happens if you turn left instead of right at the castle in Prangins.

Nice enough foot path through Prangins and then along right next to the grass airport. Spitfires from ww2 would not look out of place here and in the sky above a light aircraft was doing loop the loops and twists and turns that I would have said were impossible. As I got closer I realised the petrol engine was tiny and the plane was actually being remote controlled by two blokes on the airfield.

Next was the section down towards my usual Nyon/Rolle route which was an unexplored part of the toblerone defences between Vich and Gland. Really enjoyed that bit as lots of gun emplacements and the toblerones are in very good condition here. Through a river tunnel that warns you can't go through if the river is in torrent, but the trickle of water was no risk and this would be a very nice section to walk.

Had to duck back in the golf course to avoid a drive that would have taken my head of had I not obeyed the sign and checked for golfers!

At the end I was not happy with only 10 miles so extended the route out to the back of Nyon and found a new foot path down to the beach I was pleased with. To the port and back to the car got me over 13 miles - finally it was a slog of Ken style low heart rate plodding.

Of note at the beach were the naked Germans making full use of the sauna installed at the water's edge. The bloke bearing all shouted at me in English "you should try it, it's great". Perhaps I will, a run, sauna massage combo might work rather well one day!

Garmin

Friday 25 November 2011

5m Easy Roller

Easy five on the classic route.

No drama, relax, easy, focused on not drifting faster and not drifting slower.

Just under 8 min miles, so ok.

Garmin no hrt today, strap in locker at work!

Wednesday 23 November 2011

5m bad bottom field reps

Met Tenke at the boat, got their early so looped around the park a bit which was fun.

Garmin to the reps


Plan was running around the bottom field with 4m on and 1m recovery and do it all 4 times.

Something wrong with how I set up the activity as the 4 only fired on the first rep and i manually stopped the others. Tenke made a call on the phone during the rest after rep one:

How long we got?
That's 4, 3, 2, 1 away
Sorry, gotta go bye!

She was also wearing a back pack.

Neither of us felt great and my rubbish garmin set up made it clear. Bad reps so we gave up.

Ran steady instead. 4 mins around the bottom field is too much. It makes 1.2 loops, which means the hill twice. Should have done 3 mins or 4 somewhere else.

Did not clear a km during the 4mins on, but to be fair the hill is steep, the bottom is narrow ducking in and out of trees and the sun was low and it was pretty close to zero and the fountain is off, so no water in the bottom field.

Garmin bad reps

Tuesday 22 November 2011

7.35m lake side with Tenke

Set off with plenty of time to met Tenke on the far side of the lake.

Got to the meet point 15 mins too soon and so went beyond for 7 mins. That took me to the biggest pile of leaves I have ever seen, filling the large part of the promenade that jutes out into the lake, just at the point where I turned.

Got back with 2 mins to spare and 500m away, running on the grass (nursing her injured leg, bless) was Tenke.

She agreed to drag me back to perle du lac and suddenly I was no longer cold as the effort was high.

Did not feel to good today.  Tired, bloated, snively.

Garmin

Saturday 19 November 2011

14.0m Nyon Rolle, TRP?

Daughter had a saxophone exam in Nyon and son has chess plus my lovely wife and daughter have pricess at westlake today, so another idea opportunity to run the Nyon Rolle route. This time, start was the far side of Nyon hence the longer distance, which suited me perfectly.

I wanted to bench mark my pace today for the marathon, so long, faster than normal, but not race pace was the plan. Disappointing 8:30 mins for the first mile was a let down, but the rest was good. I made 7:30s where I could and even on the tricky or uphill miles I was getting through them in just over 8. At mile 10 I went for it and was very chuffed to clear mile 13 in 6:45 to get a half marathon cleared in 1h 42m.

So I think I found my Target Race Pace (TRP). 3h 25m for the marathon. I'll run that by Pierro to see what he thinks as I can hear Tenke sneering at my lack of ambition!

Oh, and it was another stunning sunny autumn morning.

That takes me to 38 miles this week.

Garmin

Thursday 17 November 2011

7m with Tenke and Aurelien Lake and Rhone trails

First run with Tenke in ages.

Took the boat with Aurelien and met up with Tenke on the Geneve Plage side, we saw her doing circles of encouragement as the boat pulled in.

Rhone trails. Fast back holding Tenke's 7:15 min mile pace on the last clip back to the office.

Garmin

Wednesday 16 November 2011

5m short airport hill via lake side

Met a guy in the changing rooms and he challenged me to catch him.

His route is down to the lake and up the hill (no lower field loop) then through the Penthez domain and home. I caught him at the top of the park and talked him into coming with me to the far woods beyond the place where you can do 100m reps.

By the lake I saw 10 blokes swimming. Sunny it was, but the thought of swimming in the near ice cold lake does not inspire me.

Became super slow with the buddy, but Tenke tomorrow, so probably a good thing.

Garmin

Tuesday 15 November 2011

Monday 14 November 2011

Saturday 12 November 2011

13.4m Nyon Rolle and Novartis protests

Zoomed back and forwards to drop the ladies in Gland to catch a train to Nyon to get there in time for Princess which was starting at the same time the lad needed to be in Aubonne for scouts.

I got home and took the rails off the roof of the car and then whipped over to Nyon to drop the car at the designated spot so the missus could find it. No way into Perdtemps as the police had blocked the ave de la gare and the roads up from the lac to the carpark. Zut Alors, finally found a spot outside Generali and  the parco meter refused to eat my cash. Phone died - so no way to tell Katja where the car was to started running to Westlake to tell her where the car was. As I got to the barrier a police man jumped down from a bike and removed the barrier. The protesting workers at Novartis has made their point and gone for lunch. Great, put the car where it was suppossed to be. As I started running I realised I had no Garmin. So the bench mark half was off. Bother.

Lovely in the woods, nearly came a cropper in the thick leaves as a tree root grabbed my left ankle and tried hard to send me flying.

It was so nice by the time I got to Rolle I had to go down to the lake and admire the view and enjoy the sun.

Got home and the clock in the car showed 1:42 and I started at 11:48 so 1 hour 56 minutes, but not sure on the distance, pretty close to a previous route that came out at 13.4.


Wednesday 9 November 2011

6m Airport Hill in reverse with Pierro

Pierro was ready to go when I got to the changing rooms and he kindly offered to wait for me.

I forgot my Garmin, but he figured we were doing 4:20s so about a 43minute 10km which was faster than I was comfortable with - but I enjoyed. Especially as he started telling me training tips and effort ratios.

Now, I'm beging to feel like I might have found a running coach here....

On the last loop of the field we almost over took a group of 3 guys twice as they did the shorter inner loop of the field and ended up ahead of us.

As usual we did the loop backwards and the last climb was an effort, but not as much as last time.

Tuesday 8 November 2011

5m with Jason

Rolle, classic five mile route.

Jason asked for 8 min miles and I manged to nail that on the head. Had to do the last one fast to make it but got back in exactly 40 minutes.

Felt easy and and relaxed.

Garmin

Sunday 6 November 2011

12.6m long and slow with Richard

Up the hill today to see Richard for the first time since July! So long over due.

Bru (the mad dog) was out too and as ever she provided the entertainment zooming off into the fields and eventually coming back to us, she must have done double our miles at least! At one point she attempted to leap back on the the road failing to notice the wire fence and hit it in mid flight - caught her across her face, fortunately no damage appeared to have been done as she just kept going. That was about 30m ahead of us and the wire was still shaking when we went past the point she hit the fence.

She also disappeared into a vineyard above us and came out about 3m above us and really did for a moment look like she was considering the jump, but wisely thought better of it and joined the road safely ahead of us.

We were chased by a herd of cows at one point, the dog got them

The trees were stunning autumnal colours, reds, oranges, yellows. Awesome.

Just before we got back to Burtigny a car stopped in the road ahead. It was Jen and Howie Baggot, so nice to see them in the middle of nowhere, we declined their kind offer of a lift up the hill and pushed home.

Richard gave me the finish, no sprint to the house.

Super slow, but time on feet in good company and check out the hill profile captured.

Garmin

Thursday 3 November 2011

6m Final Airport Hill route

Today I was with elite Pierro who was out for a super easy run after coming 30th in the Venice Marathon. 2:39 or 3:46 min kms ave pace for marathon, so even his cruising pace was probably going to kill me.

Mile one 8mins, ok so far but that was all reversing my normal fast downhill finish.

Went out the long way and followed the path at the woods on our side of the motorway.

Then it just got faster and faster with the last uphill mile being under 7 mins. 

Ave was 7:15 min miles and I felt good, except for the last up hill where I admit I struggled with the pace. 

Still a very long way away from a 1h 30m half.

Garmin

Wednesday 2 November 2011

5.75 on the far side of the motorway

Took Aurelien on the expanded loop and beyond. Crossed the motoryway and hugged the edge of the airport then back to the usual loop.

Not so good on the 2nd half of the far side of the motorway, will stick to the bottom field loop and then the woods on the same side of the motorway as the lake.

Mile 3 was good....

Garmin

Tuesday 1 November 2011

6m expanded airport hill

Airport hill, expanding the upper loop.

I noticed the cycle route map gave an option to extend the new airport hill so I decided that today would be an exploring run.

Skipped the lower field and huffed and puffed up the hill.

At the top stayed on the road instead of cutting in at the Sentier des Ecruvises? and connected that extension to the normal loop.

Crossed the motorway, but a private keep out sign and no obvious way back explains the U turn.

But the woods were better, a sign showed the way and I could run the edge of the woods and reconnect to the usual route much further along than normal. 

Down the hill the last two miles were faster than expected as I had a guy in a white shirt 500m ahead of me and could not resist catching him!

Garmin

Monday 31 October 2011

14m car collection

Car was repaired while on holiday, so I had to go fetch it.

By Dully I'd seen more cats then people. Very quiet Autumn run. Colour have changed to be very much orange and yellow and red. Very pretty and changes the aspect of the tree sections and the ground is covered in leaves and I even had one land on my head.

In the golf course I over took a lady, who missed my warning "Bonjour" and she screamed out in terror as I went past. I apologised and pushed on.

Some of the ww2 artefacts have been labelled up and object 30 I've never noticed before, check out this

http://www.toblerones.ch/templates/calameo/gland.html

I was slightly disappointed with the slowness, but the flight the night before will do as an excuse. Went through the half marathon in 1h 50m feeling like doing same again would be no big deal.

Garmin

Club Med Palmiye

So I arrived in Turkey not really expecting to do that much running, but the sport's info board announced "footing" (French for jogging) at 8am every day.

What the heck, worth a go and I might meet some people. Also handy for being at reception first to book the special restaurant as bookings officially start at 8, but if your French is good enough then the guy behind the desk might just reserve you a place before the run starts.

Leo, Edmund and Caesar were the GOs who did the footing and they all had the same idea of doing 3 loops of the hotel at 10 minute mile pace. Ken would have loved it. 18m difference between the high point and the beach.

The loop starts at reception and follows a path through the trees between the tennis courts and then onto the main road into the complex. The bridge takes you over the water collection channel and past the workers' accommodation, then sharp left back onto the guest paths. The "hill" kicks in from the football pitch and rises past the archery station and then right at the top back down past the villagio boules pitch. Leo's route went behind the mini-club over the sand to get to the board walk while the other guys preferred the path in front of the mini-club and the switch back to the beach behind the circus. Either way still makes a perfect mile. The beach board walk is around 400m of straight flatness crying out to be run hard.

At the end of the beach back up to the main hotel, around the back of the building to finish the loop in front of the hotel.

I did six loops one day on my own and ten another. Mind numbing stuff to do the same loop 10 times. Then the 610 ran out of battery and it took me a few days to work out when the electricity was on in the room so ran free for a few days then captured data again.

I think I ran every day except 2 or 3.

Second week I ran every day and there were some elite boys in from France. We tended to run the 1st and sometimes the second loop with the group, then split for sprints up the hill and along the board walk on the beach, or just simple ratchets pushing the pace up each loop.

Palmiye
Palmiye
Palmiye 6m
Palmiye 10m
Palmiye
Regatta, for fun on a very slow boat!
Palmiye concentrations
Palmiye 5m

Total of 54 miles in two weeks!

Friday 14 October 2011

5.5m Airport Hill - new course record!

100m reps on Friday followed by a zero miles weekend, a fast Tuesday 5, a Thursday record in the pool with 600m front crawl cleared non-stop - a new distance record, somehow it was looking like yet another fast one. Aurelien was looking for a pb on the airport hill loop. First mile was not so fast, but the effort on the hill was ok through the up mile and we held that effort on the plateau which resulted in some faster miles up there. I sniffed a good time on the way back and progressively eased up the pace to finally get to sub 7min miles at the last half mile. Each time I got a gap together Aurelien dug deep and pushed through getting level and even pushing past me so I needed to kick again to get away. The last half mile was cleared in 3 minutes!  New course record set in 40:58 seconds.

Garmin missed my hrt monitor so no heart data, but I know that was red line from when we stopped talking after mile 3. 

Now for some holidays in Turkey, some open water swimming and perhaps some running to be done. See you in two weeks.

Garmin

Tuesday 11 October 2011

5m Perroy Rolle, at pace

Kid were fighting at breakfast and some other issues led me to run angry. I was also fresh, having done a zero mile weekend, as I had been with some mates to the baths at Val d'Illiez and then the Cabine up in Barme which was the first snow of the season for me.

So those two factors combined to make this the fastest five miles in a while.

Garmin

Friday 7 October 2011

10x 100m reps

10x 100m reps at the track on the Airport Hill route.

Aurelien was amazing, as fast as Tenke out the blocks but over 100m holds the pace harder.

We jogged, then walked the returns. The last one he let me have a 2 second start and still got me by 50m although I did make him work and hold the pace to the end. Best was 16s. Ave 18.


Garmin

Wednesday 5 October 2011

3m down to Plain Palais and back

To register Paul for a chess tournois, he won it last year so felt I ought to at least get him signed up.

Garmin

Tuesday 4 October 2011

5m easy then a hard finish

Stunning pale red ball of a sunrise today as I whipped out the 5 miles around Perroy and Rolle.

Twice in the first couple of miles I felt the muscles easy off as the swim yesterday and the jog today accelerated the recovery from Sunday's 20 miles. Held back on the hill down for some reason and it annoyed me intensely that the downhill mile was only a shade under 8mins.

So I pushed a bit harder, did the next one in 7:30 and then pushed even harder for the home mile and did it in 7:17.

That sets up reps at the end of the week nicely.

610 took about 20 seconds to find satellites etc. Much better than the old one.

Garmin

Sunday 2 October 2011

20m (yes twenty!) but ever so slow

Today I did not run the Morat Fribourg race that most of my mates were doing.

So I dropped the kids at the train station for their day of food in Lausanne with the scouts and had a chat with some of the parents before they finally did the role call and I could set off.

I cut through the wine factory at the station and the fresh grapes being mashed into wine left a heavy smell in the air and perhaps that was part of it or was it just the sheer steepness of the route to Signal.

Mile one 10:35, mile two 15:11 - WHAT????  I was faster than that when it was 30cm of snow on the route.

So resigned to the slowness on the hill and perhaps taking the "Sentier difficile" to the panoramic restaurant was not the wisest move (should have stuck to the road) - I blame the wine.

The morning crew were busy cleaning the tables with a power hose at the restaurant and the bloke with the big motorised blower was cleaning the path.

Came out the back of the car park finding the route marked "Arboretum Lac" and happy days as that would get me nicely to the dam and then down to the lake somehow from there. The section from Signal to the Lac is great and I enjoyed the woods, stunning farmland and ancient farm buildings. Saw one person in 5 miles. Felt good and like the trails were mine.

By now I was flying along at 9 min miles, which felt fast, but really was slow even taking into account the terrain. Hill at mile 7 slowed me back down again.

Just after here the mouth piece of my camel back stated whacking me in the ear. I moved it and it hit me in the neck. Fiddled with it for a mile before it came say in place properly again.

Error in Aubonne as I started heading home, but I wanted to do down towards Allaman and so had a road section I could have easily avoided. Came down through the park where the Aubonne to Signal race starts and followed the path from there down under the motorway at Ikea and over the railway at the factory next to the station. Picked up my Aubonne river route and followed it all the way to the mouth of the river.

Convinced I could connect the private port to the beach I followed a path along the side of the beach and wondered why the bloke on the canoe was giving me odd looks. After 100m I could no longer continue. So I should have headed back but decided to try and cut over the field to the path. In seconds I was waist deep in nettles and brambles. Then I remembered this would never have worked as there is a stream to cross too. Doubled back and mused on how the luck of wearing long socks and running tights saved me. Shorts and ankle socks would not have been good.

That was another slow mile then I headed back via Perroy and the lake front in Rolle. I was shuffling now and could feel the legs stiffening up, so bursts of high knees and high heels kept me from stopping. I was so close the he magic 20m that I added a bit on, but it was not enough so did some wanderings in Rolle to just get it to 20m. Super slow, shocking pace, but the distance was cleared. Seriously large amounts of work to be done before the London Marathon in April.

Highlight of the run was watching the boats in the regatta from various view points and wondering which one my lovely wife was crewing.

Garmin 

Thursday 29 September 2011

6m Airport Hill Backwards, elite company

Today I had thought about another easy run to easy back into the groove as I am still pretty far from 100%. Even better new runner Robert was up for providing me with the friction. He even arranged for another slower guy, Laurent to come too.
Just as we were leaving the changing rooms Pierro rushed past, saying he'd be out in minutes and wait for him at the garage door. He need us to make sure he did a slow one.
Garmin 610 took seconds to find satellites and then out popped Pierro looking like the elite dude he is. Slow looked unlikely now.
Pierro lead and by the first block Robert and laurent were well and truly dropped. We did the new airport loop in reverse, which means you get the hill done in mile one. Garmin had me deep in zone 4 and I could feel it and trying to make Pierro talk failed to have any impact on the speed. He bounced along chatting away dreaming of a top 30 finish at Morat Fribourg. He eased of somewhere and I recovered and enjoyed the down through Penthaz and the field loop. But by the clip back from the Botanic Gardens to the office I was feeling it. Then we spotted the boys ahead and they took the fenced off detour around the blocked of road, but we just took the blocked off road and over took them which was great as with only two showers in the changing rooms I had clearly earned my shower first!

Garmin

Wednesday 28 September 2011

5.7m New Airport Hill

The 610 is so much more like a proper watch, I wore it today to work which meant one less thing to change when I got ready to go out.

It found the satellites super quick compared to the 305 so that was another upside.

I was still feeling hot and bothered and coughing muck out of my lungs (but clear rather than green now) and the pain in the chest seems to be getting better.

So I decided on a super easy airport hill run and did pretty much just that. A new personal worst time for the loop and so what.

The 610 "effort" index was good as you get on screen real time zone data as you work out. I must figure out how to inject the "correct" zones.

Increase from shuffle to jog and the 7.2 min mile pace on the last downhill half mile felt like race speed. Oh dear, what a dose of man-flu can do to you!

Garmin

Saturday 24 September 2011

12.5m Rolle to Nyon for the Men's breakfast

I've been ill for over 10 days and done zero exercise since the dreaded man flu hit last week.

So in spite of a business trip to London meaning I only got home at gone 10pm last night I was determined to run to the Westlake church's men's breakfast this morning. I had even arranged access to a flat in Nyon where Jason and I had stashed our kit so we could rock up, shower and get down to the event in no time.

But working the timings back it meant head torches at dawn and Jason and I started running at 5:50am.

Stefan cycled over and when he set out at 7am thinking it was too early, he remembered we'd been going for over an hour!

First time in long pants and long sleeves since the summer suddenly became autumn.  Super slow was the order of the day. Jason saving himself for Morat Fribourg next week and me just hoping I did not die half way there.

I was fine except for some coughing in the woods.

My light was so bright that when we ran side by side and I spoke to Jason I blinded him each time I looked at him. We decided to turn it off unless we really needed it. He had a big hand torch and that was useful in the pitch dark of the woods.

I noticed at one point he did not have it any more. "That's what I was doing in the middle of the roundabout." I must admit I wondered what he was up to going straight over the roundabout....

My estimations were uncannily accurate. I said 20km and it was spot on and 2 hours and it was spot on too. Super fast showers and zoomed down to the Men's breakfast where 50 blokes had the most amazing breakfast and a good talk on finding your real job description.

The new Garmin 610 I got in London is working well and I am getting my head around the touch, tap and swipe GUI. Just installed the ANT device and first try it found, paired and uploaded my data. Nice one Garmin. I'm loving it!

Bit of stand up paddle this afternoon testing out several boards. Great fun and gave the upper body something to do as well. Could be the last lake based activity of the year.

Garmin

Thursday 15 September 2011

8.6km St. Prex TPV

The final of the series of six races each Wednesday eve. taking in different villages through the canton. The finish line in St. Prex is under the clock tower shown here, which is pretty special!

Today there were no complicated pick ups in Morges or traffic jams to contend with, just the ticket machines that refused to sell us a ticket Geneva - St. Prex, you need a Morges mobilis or something once you get there.

The transfer was at Allaman and we had thought of changing into race kit there. However, we found the worst toilet in Switzerland and gave it a serious swerve. Stefan noticed the train had arrived so we got on and got changed. My number is 644 - how amazing is it that the two guys next to me in the train have numbers 645 and 646?

We jogged down to drop our bags and had 46 minutes to kill before the start. Amazing not to be rushing straight to the start line. Warmed up and bumped into Katja and the kids who had come to watch. They told us the other boys were here.

I got into the start where I thought 200 people were in front of me, giving me only around 50 to get past before I would be at race pace.

Suddenly the boys were all there, Jason and Richard had rocked up and seemed to be in high spirits. My retro casio took some abuse, but it does have a light.

The starter warned us the gun would be super loud, but it was more like a damp squib. I tried to use the width of the road and the fact it was up hill though km 1 to make a statement and get to 4min kms as quickly as I could. I saw the family and Sefan's family so cheered and waved at them so they could see me in the sea of yellow TPV vests.

Made it though km 1 in 4:11. There was some pushing and shoving in front of me so I gave the two guys involved a wide berth. Up next to the forest was lovely, especially not going though the forest and skipping the supper narrow part that was also very steep.  Went though km 2 in 8:10 or something so decided to try to just hold my position and not go any faster.


That seemed to work well and the race went fine. Nothing much to blog until km 6 where I started to feel hungry and ill. I could feel the energy draining away from me quickly and I need a gel (but did not have one). So the only thing to do was slow up, which I did. That had an instant effect and I felt fine and slotted in at my new pace to try and hold it together for the last 2.6 kms.

The downhill to the lake was super steep, but nice and wide so I hopped and skipped on the way down picking up a few places for the last tight lakeside path section. This last km or so along the lake is one of my favourite long run routes, so I know it well and I love it. It has a series of right angle turns which the race organisers had put a person on each to stop us running into the lake. I was able to use my local knowledge to accelerate out of the bends and pull myself around on the barriers to sneak past runners trying to figure out where they were going.

Plage des hommes was where the support team had pitched up and so it was another boost to see them and hear them cheer me through. Paul shouted 100th, so I that focused me on picking up a few more places. From the pre-race recci I knew that there was a V shaped finish with 150m of running almost parallel to the finish with 3 side roads offering a glimpse of the home straight - I counted them off and fought the instinct to kick for home too soon. Just I a rounded the corner to see the home straight I let rip and ran wide, blocking the challenge from the guy on the out side of me with the car I remembered was parked on our right.

Took about 3 or 4 people on the home straight and was elated to have held that fast a pace for so long. Met up with the families then recovered my stuff from the changing rooms and was the first person to get the meal as I skipped the shower.

An old couple next to us wanted to know what language we were speaking. They didn't believe it was English, well I suppose I was speaking Scottish.

Katja and Rodene had brought cakes for my birthday (including one with a candle and Smarties) and the highlight of the night was everyone singing Happy Birthday to me in French.

Overall this year I was 23/135 in my age group, Bob had already that on my facebook by the time I got home!



Monday 12 September 2011

4.5m field reps

Here is the lower field. It is .83 km or .52 miles.

Either way I did 4 of them and decided to give myself 2 minutes off, which seemed like too much so after the first one so I changed it to be go after five minutes, so I think I did them in 3:50, 3:48, 3:18, 4:10. The fast third one was due to the three blokes jogging through the park in my recovery. They had a 25 second start on me, which mean I caught the slow at the top of the hill and the other 2 on the way down the far side of the field. I was in full TPV mode and creamed down the hill and held the pace as much as I could though the trees and back just to set a record!

MapMyRun click here.

Sunday 11 September 2011

10m? Over the Aubonne

Two laps with the kids around the block as warm up nearly brought breakfast back to visit as I sprinted the hill to catch Paul who cunningly let me go past then too a short cut and was lying down in front of the door to the building as I came around the top pretending to be asleep.

Set off up to Perroy and thought that I'd just go for 45 then return. Made it all the way over the Aubonne and on the way back went right to the mouth and some guys had camped out there and had a massive fire going with a 2m high tripod supporting the biggest frying pan I have ever seen!

Came back pretty much as the way out except took the normal way I return from Perroy, down the main hill. I caught a guy there and we chatted through the decent until he cut away through the vines with a similar route to me planned, except he was intending the Aubonne climb. Good luck in that heat!

I had 10 mins to get to the 90 so cruised through the beach and camp-site looping in the castle. Got to the garden on 92. Not badly judged. Estimate at least 10 if not more miles cleared.






Thursday 8 September 2011

6.13m recovery run

Easy six and a bit recovery, extending the classic Rolle/Perroy loop with the Pre Verte

Windy and tried hard to keep the effort low. Bad pair of shorts caused some chaffing....

Since no Garmin, Mapmyrun is back, click here.

Wednesday 7 September 2011

8.53km Penthaz, the new etape for TPV

This was a new race for the TPV this year. Max had done a super job in his pre-race prep and for some great photos of the route, check out the following link Max's pre-race prep.

One thing we were all certain of was that it was likely to be a fast one due to the lack of hills. This was something that the camera lens failed to convey, but the attentive reader would note in the last chapter of Max's blog it does warn you about the last hill and the hill profile shows it is not flat.

However, it is fast!

We got there super late due to traffic on the motorway and Richard and Jason only made it to the pick up point in Morges with minutes to spare, especially with Richard needing to sign in to pay for his extra etape.

We dropped Richard at first sight of the depart and he shot off across a farmer's field to get to the sign in place. The traffic controlling people forced us to do a tour of Penthaz before making us park on the other side of the round about they'd closed where we dropped Richard. Very annoying, as there was now only 10 minutes left until the start. Our warm up consisted of essentials in a bush then hammering it over to the start line. We found each other and discovered they'd delayed the start by 5 mins.

I was reasonably happy with where we were placed at the start, but was concerned about the to women in front of me and at the gun I was shouted at for pushing through. So sorry for that, but it is a RACE. If you want to hang around at the start don't stand 10 paces away from the elite, get back a bit. Anyway, the first km was not fast enough, it felt super slow as I weaved my way through the field trying to find some one else going a 4m km. First km I hit in 4:11 and was annoyed as it was downhill. Next km I made it back finally catching the 4m km brigade. hit km 2 in 7:38 which meant that 2nd km was much too fast. Forced myself to ease off and just try and enjoy it.

The hills were rolling and not too big, but you felt them all right. Around 3rd or 4th km there is a sharp left turn and a steep down hill. A guy who had caught me was not happy about that and we exchanged grunts. I took the hill hard down and had to skip and jump a bit to avoid falling, made some places back. And so the pattern was set. I lost a little on the hills, but saved myself for the flat and the downhill. As the race wore on I started overtaking on the up hill as well as the down hill, but oddly was caught a few times on the flat. At 6km a guy overtook me and held his pace, which I just could not match.

Lost the plot a bit after that and forgot if I had passed the 7km marker or not and when I did get to the next one and it said 8km I was euphoric. 500m to go and one hill. You could see the hill up ahead which was about 200m and steep. I held my faster downhill pace on the decent beforehand and became aware of two more runners, one on each side had joined me. The road flattened out and snaked so we could not see the hill any more and all three of us suddenly looked at each other and no-one wanted to lead into the hill so we came up it all together waiting, waiting for one of us to crack and race to the finish. I saw the top of the hill and pulled away, I saw the cranes that had marked the start so held it at 90% then I caught a glimpse of the finish line and let rip - the guy who got me at six km was 20m ahead and I was closing fast. The crowd started cheering and with only 10m left to the line he looks around to see what the crowd is on about and sees me coming at him like a steam train so he accelerates and I just don't make it over the line before him. Found him at the end and shook hands.

Here is a picture (courtesy of Max) showing the hill, which does not look to bad, but after 8.2 km of hard running....

Some sports drink and water in me I went back to cheer the boys home.

Richard looked great again tonight, coming in hard like he had been red-lining for a while and squeezing out the last seconds and places in the sprint to the line.

Stefan was cool calm and collected as he cruised home.

Jason was not far behind and responded to the cheer by singling out the target he wanted in the sprint and then going for it at 100 miles an hour.

Soup looked great but had run out. Great cakes and priced very reasonably too. Food ran out and Richard gave the people next to us some of our cheese as they and been twice to try and get food and come back with only bread.

Scores on the doors here:


I was pleased and disappointed at the same time. I was 4.08s average (and I thought I could get closer to 4.00 dead) but the improvement is there and the course was not as flat as I thought it was going to be. Arriving minutes before the start was probably not ideal either. Nor was my start position. I need to start nearer the front, although I do like overtaking so not too much closer!

All to run for now as we prepare for the final, double counting etape in St. Prex next week.

Monday 5 September 2011

5m Airport hill, sans le champ en bas

Short of time and motivation today.

Missed the Mouette I'd planed to get and had not enough time to get to the other side for the return boat and still make the next appointment so I cut the Airport Hill route short by not running around the bottom field.

That was odd, as normally that prepares me for for the Hill, but today the bitty approach though the Botanical Gardens did not really get the hrt to the right place for the Hill so it felt tougher than normal at the start, but by the gates into the Penthaz domain I was fine again. Tried to go faster on the down hills and cruise the flat and up sections so as not to tire myself out for racing on Weds.

45mins for the loop and felt like a decent clip on the way back.

Saturday 3 September 2011

10?m Mountainous forest trails above Aubonne

With the new scout leadership team dropped at the scout hut in Aubonne, I was all set for a 45min climb into the forest and looking forward to the downhill clip back.

Noticed that there has been a slight tweak to the footpath just after the first road crossing and there are some more brand new and even clearer footpath signs up.

Got to the dam at 30 mins on the clock, and ran around the Arboretum Lac and decided to try the hill behind for 15mins before heading back. It was steep, tough, but somehow being a new trail and in the cool (higher up here and in the shade of the forest) it was fine and dandy.

Just when I hit the 45 mins I came across a sign which perplexingly and intriguingly suggested that I could have a short cut back to Aubonne. I took the risk.

After a while the next sign was for "Signal" which is just above Rolle, this was slightly worrying as I have never run the trail completely from Signal to Aubonnne, but I know it exists so I push on.

Got to the Signal car park and was elated for some unknown reason, perhaps being back on territory I know well. On the way in the morning crew were furiously washing tables preparing the place for the mass influx which any decent summer's day will bring. There was even a guy with a big Salvidor Dali moustache and a motorised blower cleaning the dust and leaves off the path. He kindly cut the motor and waved me on.

Left Signal following the yellow signs for Aubonne and was guided out under the Acrobranche (high ropes in the trees) and I admit that I yanked a couple of trailing ropes to move things around....

Bought back memories of the Aubonne to Signal race I did, but the route was not the same. I was thankful for more downhill and the short cuts the footpath took that avoided the main road.

I really enjoyed the last section as  I now have connected two previously distinct running areas with two brand new trails for me. Only thing is I've no idea how far it was and mapmyrun is does not have images with fine enough grain. But given the perceived effort, the tough terrain and the 1h 38mins time on feet I figure 10 miles at least.

Friday 2 September 2011

5m Rolle Perroy Classic

Hot five miles in the mid day sun. Tried to run in shade when I could.

Entire village of Perroy seemed closed for lunch. The view from the park as you leave Perroy is special, from this vantage point you get to see the lake front of Rolle laid out below you, the castle, the Isle de l'Harpe and the port jutting out and thinking right - I'll be there in 15 mins and to that point it is all downhill then flat.

Great stuff. Picked it up a shade on the downhill and the was more focused along the front.
Not much happening at the beach, a few mums sunbathing and a couple of bums drinking whisky stuck out.

On the return from the port an old guy was watching me and he pursed his lips and raised his fist punching the air in a gesture of encouragement. Funny how little things like that keep you going!

40 mins and 30seconds.

Thursday 1 September 2011

5.5m Chavornay: TPV etape 4

My train was delayed in Nyon waiting for the St. Cergue connection, 4 minutes lost. Running a shade late were Jason and Richard who were stuck in traffic, so we updated the RZ to be the round-about under the motorway and that shaved a couple of minutes off the time.

On the way up we were so late Richard, driving, asked me to pin the numbers on his running vest, which he was wearing, he passed the top back and completed the rest of the journey topless. We overtook a cop car and I was surprised to learn there was no instant fine for driving topless in Switzerland. That sparked some great stories, which you can ask Mr. Leakey about yourselves.

Not much of a warm up, but the pre-race entertainment was provided by some nut job guy with pitch fork who was not happy about the runners on the grass embankment up to his garden and very upset with the people who dared touch the metal fence. Red rag to a bull and loads of pumped up young blokes all started messing with fence. The guy shuffled away and when he returned the crowd went ballistic cheering and booing him all at once, I joined in and nearly missed the gun I was so captivated by the national stereotype playing itself out in front of me. 

The tannoy man made much of the 700m shortened course, a great move to try and make this race "count" as one of the 4 for the classment overall.

I took both the suddenly re-functional Garmin and stopwatch as I did not trust the Garmin.

I was well placed at start, close enough to get up to speed quickly and far enough back not to have any elite pushing though. Richard and I started together and he was ahead for at least one and a bit kms.

I think I went past him around the second km and gave an encouraging pat on the shoulder and appropriate comment.

I hit the hill and held on until the super steep section in the woods. My fast walking beat many who attempted to run all the way up. At the top picked up a steady pace which felt controlled.

It is narrow at the plateau at the top and the path was well marked and had been freshly wood chipped which made running on it a joy.

A guy tried to push through so I aggressively held my ground and calmly voiced discontent in an assured and slightly clipped manner - grovelling apology received  - and the debt repaid as no sooner does it widen out than I started to make places and first up was my overtaking buddy!

Apart form that one incident I felt perfectly placed up and over the top of the hill. Going at just the right speed and feeling neither over extended nor held up.

Everyone was on edge waiting for the down hill push. At every slight downhill you think - is this it? Is it time to fly. Then you spot a running in front going slightly up.

Then you hit the downhill proper and it is game one. Everyone around goes for it. I held my place on the fast decent and was struggling to overtake like I recalled from the year before, but do manage a few places. One guy comes close behind me so I push hard and shake him off. Over the motorway and now it is clear just two sides of a field to go and there is a crowd lining the finish.

The new finish is over a field which means the last 200m are on rough ground and I sprint for home but so does everyone else around me so no change to the placings.

By now fork my must have exploded. There are 100s of people milling around in his garden walking though it to get to the field to line the route to the finish. I join them to spot the guys come in. My Garmin dies just after the finish.

I see Richard come in looking good and already red lining as he pushes for the line.

Jason kicked in response to the call, but the inflatable finish arch deflated and Jason had to duck under it. He went back to help hold it up and suddenly the power came back and it re-inflated.

Final weird incident was walking back to the food place after getting the kit from the car, Jason picks up something I've dropped. It's the fascia from my Garmin that just fell off, leaving the base on my wrist. I guess it the two parts have come way from each other that would explain why it just turns itself off sometimes. Must try and find if there is a Garmin service centre in Switzerland.....

The Adj col. takes the time from last year and scales it to the same distance, to give a fairer view of the delta.


Richard's amazing transformation continues and if I had done the same speed last year he would have been faster than me this year!

Garmin

Tuesday 30 August 2011

4m? Tour des Rades

Missed the outbound mouette to Geneve Plage so decided to run round les Rades, ie the narrows where lake becomes a river again.

Took in the Parc Eaux Vives too and did a few strides and sprints to try and loosen up the legs in preparation for Chavoney. I wanted to see what it felt like to do a fast downhill, but the terrain was not conducive to downhill speed.

I settled for some strides and high knees and high heels for fun and then caught the boat back to Perle du Lac and jogged up the main road back to the office.

30 mins to the Mouette and anther 5 or 6 back to the office.

Saturday 27 August 2011

Track with Jason

5x 100m at around 15 secs

I am slow off the blocks, but faster after 50m so great for both of us.

1x 1km at 3:50

4x 250m (including recovery every 90s)  I did them in 50s Jason in 1min.

lap 3 Jason challenged on home straight, but I heard him coming!



Friday 26 August 2011

5.5m Airport hill run

A super hot day again and the Scot (me) and the Frenchman (Aurélien) were pretenting to be either mad dogs or Englishmen, I'm not sure which!

At the start I suggested an easy pace which was scoffed at and so we shot of faster than I would have gone on my own. The works in the park have moved, which mean my route though the park was blocked and we ended up jumping over children in a kiddies play area to get back to the route. Looped the bottom field and Aurélien was on my heels and pushing past on the hills. In the climb through the grounds of the Château de Penthes he suddenly pushed past and set an impressive pace on the hill. I tucked in behind and waited. Sure enough the huffing and puffing converted to an all together more realistic pace and by the time we were heading back though the path to the main road he was no longer on my heels. The woods were mercifully cool in the shade and the breeze brought some well need movement the air.

I let myself catch the guy in front - we crossed a tape that had fallen to the ground and we laughed that it was a bit like crossing the finish line at a race. Though we were not finished yet!

Took on water at the fountain and then the fast finish never really materialised, although I did sprint to the end from the tram crossing. As we came over the water fountains outside the palias des nations they came on and that was a nice cool down moment.

45 minutes and not slow enough to be an easy run so I'm claiming a tempo.

By mid afternoon the storm hit and everything became very wet and cold. How fast things change!


Wednesday 24 August 2011

8.5km Tour du Pays de Vaud - Etape 3 La Sarraz

New boy Naly was in the car tonight. Turns out I ski-ed with his sister when she was expecting her first kid around 16 years ago. The boys thought this was very funny - ie me ski-ing at the same speed as a heavily pregnant  female. In my defence, she was Swiss!

Pre-race banter was trending French so Naly could follow which made a change.

We got there with plenty of time to spare and after we all disagreed where to park Jason went to war with the parking attendant who was no way on Earth going to let Jason park up on the end of the line of cars where there was plenty of space. Later it turned out they were worried about how to get all the cars out if it rained.

Very short warm up, pre-race wee and I got stuck on an island between the river and a side stream trying to find the finish. Oh well, back to the start and I tucked in where I though I was about 150th.

I missed the one minute warning. Suddenly 30 seconds to go and I realised I had the draw strings of my shorts wrapped around part of me that I really did not want them wrapped around. Sorted that, just in time for the gun and the three people in front of me decided that they were going to let everyone run off and not take part in the chaos at the start. Get to the back then! Muppets! Loads of them. If you are going to take 40 minutes don't stand with the elite at the start, it is very simple - your place is at the back!

I was boxed in and not happy about it. Took about 2km to finally get to something like race speed and the 2 fast first kms were gone. Made a choice to stop being annoyed and tried to enjoy the race.

On the way I saw Stefan and then congratulated Richard on his good use of the space as he danced deftly though the crowd it was easy for me to keep in step just behind him and then slip past after a friendly pat and encouraging comment.

Began to feel better as the race wore on and took water at both stations. Sorry to the guy just behind me at the water stop at 4km, I should have warned you I was going to stop to take the cup.....

Lost about 10 places to take the second cup of water, but got them all back after half a km.

Noted an old guy in super yellow mellow kit about 20m ahead going well and I thought I could catch him over a km or so. Unfortunately, no sooner than that thought had come to me, he stopped completely and put his foot on the scoop of digger and tied his laces. Oh well, time to pick another target! Mr Lausanne 20km top fitted the bill. 

Hills seemed not as tough tonight and the paths wider than I recalled and I made ground on the flat and down, while not really giving much away on the uphill.

At 4km the rain started and became heavier and heavier. I loved it! Eased through the last hill feeling strong and at about 80% of max. Nudged it harder on the down hill and prepared myself for the last 1km which dragged last year. Tiny incline at 8km and a guy made a challenge over taking me hard. I let him get past and waited for his pace to settle and drove hard past him and held that pace all the way home. On the final stretch I let my self go for it before the woods and as we crossed the running track I made another couple of places through to the sprint finish.

Downed a sports drink and a bottle of water and made my way over to cheer the guys home.

Richard look like he'd worked it perfectly with just a little more in response to the cheer!

Stefan was hilarious and had the crowd in stitches as he smiled at me when I shouted his name, pointed at the guy in front and made a face at him before accelerating like a bolt of lightening and flying past him to cross the line well ahead. Nice one!

Jason looked like a spent force. Too much sprint up hills in front of Richard and being exhausted after 5km had taken it's toll. The response to my cheer was a look that said do I have too - in true Tenke fashion I yelled at him to sprint and he sort of moved slightly faster towards the finish.

Naly waltzed in sometime later and looked bemused at the crowd (ie us) cheering his name and then he was rushed from the finish line into a forced jog to the car for the dash to the men's showers at the other end of the field. Our cunning plan was to drive there and beat the rush. We were the only ones there and the men's showers from last year were well and truly locked up. Opps. Back down to the start via a one car wide road that everyone else was trying to leave on. Found a new parking place right out side the food venue and by this time the Q for showers was about 500 long.

So we changed plan and got the food and beers in, zero Q for food and zero Q for beer. Happy days.

Jason went off to buy a cake which we ate for him, so Richard bought him another one which I took a big bit out off. Sorry!

Then we had the showers to ourselves with the added bonus of hot water!

Even better as they had too much bottled water we were given 6 or 12 bottles for free each.

Another result!

Race results in the graphic here, I am supper pleased to have shaved a minute of my time from last year. The rain certainly helped.
Full race results click here.

Monday 22 August 2011

4?m in and around Geneva

Needed some shopping and having spent most of the weekend in an outdoor pool or in the lake (27 degrees) I opted for an easy run into town.

Jogged down to the botanic gardens and decided to let rip for one lap of the bottom field which is just under one km.  I over did it and the heat got to me.

I was then very put out to find that there were works on the underground passage way to avoid the main road that meant no route to the lake until the begining of 2012. Grrr!

Jogged in and the girl ahead of me veered of to the grass to be sprayed by the water system - I decided to do the same.

No cheapo stop watches to be found in Geneva and so I'll need to ship one in from the UK to get me through until I get a Garmin 610 for my birthday.


Saturday 20 August 2011

13.5m Rolle to Nyon

Went up cycle route 1 and then went further than I intended to before dropping down to pick up walking route 4 and followed it all the way to Nyon.

Set out at 7:30 and it was ok until the sun was up properly and had burnt off the cloud by around 8am when it became seriously hot again. Became hungry runny through the orchards with the crates stacked ready to harvest the apples, corn on the cob and sunflowers lined the route from Rolle to Dully.

Nearly got run over by a mad postman in a van driving on the pavement and on the wrong side of the road. I guess he did not expect to be overtaken by a runner.

Felt like I had more to give after one hour to Gland so stepped it up and ran the second half at what felt like a decent clip.

Took the hill option at the castle in Prangins which was hard going on the steps, but it felt good not to chicken out and run the route suisse into Nyon as that thought did cross my mind.

I was 1h 49m to the station and a further two minute jog to the RZ with the family to set up the stand for selling the kid's junk. Then I took the car down to the beach in Nyon and swam around the swim zone markers and back in. Later in the day we were back at the beach and the flat calm made the same tour tough. I had to rest at the old diving board and chatted to another guy who was doing the same. No choice but to breath offside due to the wave direction.

Friday 19 August 2011

5.5m steady airport hill run

Out with Aurelien today and did the 5.5 miles in 48:34. Hardly a world record but the pace on the hill and makes it count as a steady run.

Caught a guy on the hill who was wearing only an HRT strap, but then had to wait for Aurelien for a few moments at the top.

Highlight of the run was seeing super elite Pierro our running up the UN hill as we ran back to the office.

Wednesday 17 August 2011

8.5km Tour du Pays de Vaud - Etape 2 Genolier

Genolier
It was super hot and the SEAC (Stock exchange associated clubs) running vest I had donned left me feeling overdressed. Richard was parked up nicely out side Rolle station (in a parking space marked private) and Jason was sporting jeans and a cotton t-shirt. He changed quickly into something more appropriate.
Latest news from our puppy smuggling friend Stefan was that his GPS was showing an ETA for Rolle of 18:17, so it looked like he was out.
Took us all of 12 minutes through the vineyards to get from Rolle to Genolier and then we parked up in the big field next to the start line.
Suddenly Stefan is there. He’d been dropped off directly, so we had Niall, Jason, Richard and Stefan. Only Tenke let the side down with excuses about some conference call at 8pm – come on love, you’d have been finished by 19:30!
I got myself signed up for the next 5 races and collected this year’s freebie, a nice technical running top and some breakfast cereal. The top was yellow and comment of the night goes to Elaine (via Richard) “interesting shade of yellow, they aimed for banana and missed!”
We did a warm up to explore the last 1.5 km and I was reminded of the hellish climb back to the finish.
At the start we all knew a fast first 3km was important. I shuffled up to around 120th place which I thought would be fine.
The count down started and it was an odd feeling to have no Garmin and no watch as I watched everyone else pressing buttons and checking data. Strangely liberating to have no idea what was happening except for perceived effort.
Within seconds of the start a girl 5 rows in front of me had gone over and there was a bit of a pile up. I pushed on and tried to keep perceived effort high for the first few km. When I hit the third km marker I was almost happy to feel the hill coming so I could let myself slow down.
Got a nice surprise as I came through the bottom of the course – I recognised a kid in the play park – it was my son and then I saw my wife and daughter and gave them a big wave and tried to smile on the way past. That helped me push on. Thank you!
By the 4th I was thinking only 17 more minutes to go - come on! But the hills and heat got me. By 5km my head felt like it would explode. At the 5.6 water stop I did actually stop drink a cup of water and then start again. I never to that! Next climb in the vines was tough and I had to stop and walk. It was so hot. I clawed back a few places on the flat and tried to hold my position. I made it to the point we had run out to in the warm up and tanked it down to the first bridge flew over it and kept going to the hill. At about half way me and the guy next to me stopped running and walked up the hill together. A guy behind us eventually over took us just as we got to the top of the hill and so my walking buddy and I started to run again and we whizzed past the hill man who was totally unable to respond as he had used up all his energy on the hill. I have mountain man Patrick to thank for that bit of tactical mastery.
As I came past the 8km marker I knew the last hill was just behind the building before the finish and I could not muster any motivation to push up the hill so a steady plod got me to the top from where I did sprint down and cross over the finish line to the cheers of the family.
I had forgotten I was running completely free so had to look back track to the finish line to see what the time on the clock was. 36:28. Slower than last year by about 40 seconds, explained by a water stop and two hill walks. Not to mention the unforgiving heat and zero wind. Heavy night.
Later I found my official time was 36:22:9 so it so I it turns out I was only 33 seconds behind last year, and in terms of placing I was better 95th overall (115th last year) and 32nd  (36th last year) in my age. So feeling better about the time as I write this now.
I was pleased to see all the boys finish.
Richard flew home and I saw him finish very strongly looking light and as he approaches race weight I am sure he will only get better. Clearly, he takes the most improved prize so far this year.
Jason came into the straight at what looked a lot like “my life depends on me going at maximum speed” pace only to respond to the McIntyre cheers by digging even deeper and exploding across the line like a lightning bolt.  He then promptly collapsed in a heap, having lost control of various bodily functions which I will let the interested reader ask him about directly. Still you can't argue with a 54 second improvement.
Stefan cruised in looking like he’d just been for a stroll with a puppy.
Good sausage and chips and beer after rounded of a top evening. Thanks guys and see you in La Sarraz!
Oh and here’s where we stand.....

Sunday 14 August 2011

5m Perroy Loop

Traditional loop up to Perroy and back along the lake front.

Tried so hard to move from easy to steady and the legs would not take it.

On the downhill some speed was indeed found and held long the front. Even the dash up the hill was to no avail. I don't a Garmin to work out that 39 minutes for a five mile loop is not exactly blistering along.

Anyway, glad I did it as the rain came on just as I got back and that avoided a zero mile weekend, which is not a good thing.

Friday 12 August 2011

8x 2on 1off with Aurelien

Tenke cried off while we were getting changed, so no mad rush to the boat.

We changed plan and did circuits of the lower field. But no matter if we did the outer loop or took the short cut every single rep seemed to land on the up hill.

Aurelien's shiny new tri garmin did the business beeping at the appropriate moments.

The mainly uphill reps we held 4:20 km pace and on the flat to down reps sub 4.0 min kms was enough to leave us both drenched in sweat and exploring that max hrt!

We were well matched, A keeping me fast on the earlier reps and me dragging him along through the latter ones.

Wednesday 10 August 2011

6m? in Geneva - nearly easy with Tenke

I'd ducked out of the first in the series of TPV races which was tonight. So to make up for that I ran with Tenke at lunch time. We met up at the lake near my office and did the New Aiport Hill loop. 5min to get to the RV and then 48 minutes with Tenke, but she was tired and confused by me going around the bottom field the "wrong" way.

I huffed and puffed and Tenke eased the pace to a level where I could answer questions with more than a grunt.

At the office, she mocked my 5.5 mile loop as not long enough if your going to do a marathon.

As usual, she's right.

More miles.

Tuesday 9 August 2011

5.5m New Airport Hill

Traditional variation in 45:28, so a bit slower than the perceived effort suggested.

Started too easy and moved through steady to full pelt on the home leg.

On the hill back to the fountain restaurant I pegged back and overtook a guy on the hill who then made a decent challenge for about 1 km I had him on my back until he vanished.

On the last section there was a girl in a lime green top who was skelping down the hill, at one point she increased the gap between us so I was flat out down the hill only to close the gap, but alas, not catch her.

Gouged out a chunk of my right arm on a fence (racing line - opps) and only noticed the injury when I found my pass was covered in blood.

Sunday 7 August 2011

7?m Easy in Rolle

Took the kids for a couple of km then dropped them back at the house and run up out over the motorway at the A1.

Picked up cycle route 1 until the junction with walking route 4 which I followed back to Rolle, dropping down though the Pre Verte back along route Suisse and down to the port. There was a sign saying the port was full. Never see that before.

Back along the lake side and up the hill after the castle.

Saturday 6 August 2011

6.7m Easy Rolle

Super easy.

Not done anything on the holiday since the mountain trail except a 1km swim in the pool/beach at Locarno.

Got chased by the dog at the farm, so won't be taking that road again.

Garmin

Tuesday 26 July 2011

8.5m Partnun to Pany Mountain Trail


The rest of the group picked up their giant mountain scooters and I said goodbye and took a last look at the map.

First section would be down, then up (I had not realised anywhere near how steep the climb would be) then finally down to Pany. The hill profile on the Garmin link is worth the click.

Garmin

Mountain trails are heavy going. The scenery is stunning, but the paths were barely visible on the pastures and the mud from the rain fall meant keeping a close eye on how soggy the trail was.


Most of the fields ended in an electric gate to open and close.


Just before the St. Antonien village I saw some of the group on their scooters and I called over and they waved back from the road. Further on I caught a glimpse of the car and was tempted to just run down to the car.

I climbed up, and up and up and up. Finally, got to the top the road and found the path with the sign Pany and I knew I'd get back eventually.

The marshy pastures had boards across them in many places which helped.

The weather was warm when the sun was out (down to t-shirt) then cold when the sun went or I was under the tree canopy and when the sun was gone and the wind blew I needed the thick running top and the fleece I had to stop shivering.

Most memorable moment was when I came out of the trails above Pany on to a made road my path was blocked by a herd of cows. But the old bloke with the stick whacked a path through them for me.

Ran past the outdoor pool with possibly the best view in the world and that was it, I'd made it over the top and back to the correct valley. Phew that was a tough run, but I loved it.

With a bit of luck Jason and I will be hitting the mountain trails next year!

1km Mountain warm up

Hiked up to this lake called the Partnunsee and had some fun on the boats before running around it with the kids.

Practically in Austria, the border is formed by the mountains around.

Garmin

Sunday 24 July 2011

11m around Cham

Garmin to follow, but 17km

I followed the Lorzen (the out of the lake version) past the paper industry as far as the building works at the motorway bridge. Couldnt pass on the one side so doubled back and hit the same issue on the other side. On the way thought about trying to get myself over the river on the zip wire I found, but on reflection it was very close to the water and appeared to need someone to turn the handle to make it work.

On the far side there was the biggest private garden fountain I have ever seen. Bigger than my living room with a hiddious creature spurting water into a massive pond flanked by doric collumn.

More charming was the heron that was flying up and down the river and squaking at me as I guess I got too close to it's nest.

Followed the signs to Zug and was happy to end up on the flat cycle path to Zug. Very pretty and uneventful to Zug. Came back on the lake side trail and found a little beack with a bench. On the bench was a pile of clothes, a towel and a naked bloke. Oh, that's the nuddist beach my father in law informs me later.

Ran around the Vittlepark and enjoyed the view and land are exhibits all over the place.

Thursday 21 July 2011

Reps in Geneva, Tenke, Sofia and Aurelien

On the Mouette on the way over spotted 3 guys out on stand up paddles. Looked great fun.

Poor Aurelien was just back from his Tri in his home town of Thonon les bains - right over the lake from my place in Rolle.

I programmed Jason's Garmin for 4 by 4on 30 off 1 on 1 off.

Tenke did not mention to Sofia we had planned reps so while it was nice to see her we had no time to chat as we needed to be done in time to catch the boat back in 30 mins and the session was 28.

First rep was a garmin night mare as the 4 minutes became 5 Tenke called it and we stopped. I had failed to get Jasons Garmin to start. Sorted by the next set Aurelien was struggling to figure out what was next and was surprised at every thing we did.

Tenke's class shown through as usual. I asked for just under 4 min km pace and we cleared 1.05km, 1.04 and 0.988 on the 4mins on I captured and the sprints were a shade faster, but felt massively faster. She was tired and sweating out the night before's excess but still had the pace on the nose. Great stuff. And considering Zosia has had a baby since the last time I saw her she was going pretty well too.

Nice feeling to hear the Garmin beep done as the last rep completed just as the Mouette pulled into port.

Job done.

Garmin for reps 2 to 4.

Monday 18 July 2011

4.5m Easy

Quick dash around the botanic gardens to kill the time to the next boat.

Straight back the easy way.

No drama.

Garmin

Friday 15 July 2011

5.5m hard Airport Hill

Fast one today doing airport loop the right way around.
At the fountain in the lower field I scooped the water so ineptly it went into my nose instead of my mouth, so coughed my way up the first side of the field.
Tough up the airport hill.
Over took into top field.
Fast down the hill.
Tough 9km run in new route PB, in 43 minutes and 2 seconds.
Garmin

Thursday 14 July 2011

8m Mouette and back

Easy trot down to the Mouette with the tradition sprint to the boat over the last 400m. The guy on the boat saw me 100m out and glanced at his watch. He was taking the mickey as I sat on the boat a full 5 minutes before we pulled out.

Reset my watch to official Mouette time.

Stuck my arm out of the boat and registered a pretty chilled dip to 66 bpm as the Mouette struggled to hold 5.5 min km. I can now honestly say I run faster than a Mouette!

Mouette stats.

The Geneva Yacht Club was setting up for a race, 12 big yachts out, a flag boat and three buoys with numbered flags were being towed out.


I decided on a long one and turned left towards Vesena and turned at the speed camera on the hill. After the turn enjoyed:

1) The view (including the yachts)
2) The downhill (for the short time it lasted)
3) The wind behind (until I crossed the river)
4) The weather (cool but not cold)
5) The lack of bugs, all washed away by the rain - result!

Steady drift through the zones hitting three at the river and four on the climb home.

7.4 on the main run, 0.5 on the way down to the Mouette, so anther 8m bagged.

As sub 8 min miles I claim a steady run.

Garmin