Easy in the rain with Tenke today. Grey and drizzly.
Nice in the park as sheltered from the rain, but on the down side I nearly went oven on the left ankle. I thought that only happened on the trails with Richard!
Good thing about an easy run with Tenke is that it is an oxymoron. Ave pace was under 8 min miles.
Garmin
Thursday 31 March 2011
6m Rhone trail with field loop
The ups and downs on this trail are tough and the path is tricky, so speed is never going to be the keynote of this route.
Last time I had no stats and just enjoyed the run, blogged here.
Between then and today the loop under the top arch of the far side of the road bridge is gone. Like landside into the river gone. So I had to drop to river level (about 200m down) to go under and back up both on the way out and back. Grrrrr.
Well that explains the nine minute miles.
Garmin
Last time I had no stats and just enjoyed the run, blogged here.
Between then and today the loop under the top arch of the far side of the road bridge is gone. Like landside into the river gone. So I had to drop to river level (about 200m down) to go under and back up both on the way out and back. Grrrrr.
Well that explains the nine minute miles.
Garmin
Friday 25 March 2011
8m steady airport hill long variation
On my own today, but felt the need to take advantage of the sun - it was nearly 20 today.
I nearly swallowed a bee on the way around the top field. I felt this hairy thing in my mouth and spat it out quickly and it bounce around the path. I was very lucky not to get a sting.
Overtook a few people on the hill and plenty of elite looking people out today. I figured out how to greet them and get a response. Just lift a finger of the right hand and nod slightly. That way they can reciprocate without breaking the rhythm or talking, even a "Salut" or "Bonjour" would divert too much energy away from the training.
Saw two people twice, weird to overtake the same person more than once, but I guess my loop is longer and my pace is faster.
Comparing today's run with the same one done recently compared to a month ago I'm 10 bpm to the good and 2 seconds per mile faster!
But still today's pace of 7:49 would have only returned a 1:40 half, but still ok. Skiing this weekend, so not much running until next week.
Garmin
I nearly swallowed a bee on the way around the top field. I felt this hairy thing in my mouth and spat it out quickly and it bounce around the path. I was very lucky not to get a sting.
Overtook a few people on the hill and plenty of elite looking people out today. I figured out how to greet them and get a response. Just lift a finger of the right hand and nod slightly. That way they can reciprocate without breaking the rhythm or talking, even a "Salut" or "Bonjour" would divert too much energy away from the training.
Saw two people twice, weird to overtake the same person more than once, but I guess my loop is longer and my pace is faster.
Comparing today's run with the same one done recently compared to a month ago I'm 10 bpm to the good and 2 seconds per mile faster!
But still today's pace of 7:49 would have only returned a 1:40 half, but still ok. Skiing this weekend, so not much running until next week.
Garmin
Thursday 24 March 2011
5m easy in Geneva
Easy run, about 5 miles through the park eux-vives and then out to the yatch club and back.
Not much more to say, other than lost power on the Garmin and when I got back I had a text from Tenke complaining she had seen me out running from the bus and why had I not told her I was going....
Ops forgive me?
About 46 minutes, which means the pace was seriously slow.
Not much more to say, other than lost power on the Garmin and when I got back I had a text from Tenke complaining she had seen me out running from the bus and why had I not told her I was going....
Ops forgive me?
About 46 minutes, which means the pace was seriously slow.
Tuesday 22 March 2011
5.0m Rolle Perroy
My standard 5 mile loop.
Felt hard on the way out - I was only a few seconds per km faster that last week, but the perception difference was enormous.
I nearly came a cropper when I was overtaken by a training on the little road above the railway outside Perroy, the train noise meant I did not see the pick up on the road behind me and when it overtook it nearly took my elbow off it was so close. Nutter.
Could not get fast out and down from Perroy, the speed was held back by fatigue. I was tired and my muscles were tired. They missed not getting into the pool yesterday, it was shut to clean up after an event at the weekend, so I did not get in.
So I accepted what little pace there was and held onto that all the way home. 2 seconds faster than last week and not even close to THP. Oh dear.
Garmin
Felt hard on the way out - I was only a few seconds per km faster that last week, but the perception difference was enormous.
I nearly came a cropper when I was overtaken by a training on the little road above the railway outside Perroy, the train noise meant I did not see the pick up on the road behind me and when it overtook it nearly took my elbow off it was so close. Nutter.
Could not get fast out and down from Perroy, the speed was held back by fatigue. I was tired and my muscles were tired. They missed not getting into the pool yesterday, it was shut to clean up after an event at the weekend, so I did not get in.
So I accepted what little pace there was and held onto that all the way home. 2 seconds faster than last week and not even close to THP. Oh dear.
Garmin
Saturday 19 March 2011
13.7m mountain trails
Mr Leakey was on time today and we were running in the rain by 6:35am.
By 5km we had accelerated to the giddy heights of 8:30 minute miles and I was thinking great, but then it was too fast too soon for someone and so to nip the whinging in the bug I just slowed down.
It had been chucking it down all night and was on and off for us. I had no intention of running on trails next to rivers today, so the only way was up and up we went. Very slowly to the castle of Aubonne, which is very nice indeed especially the steep last big though the gates and up to the top. Inside is a school with a stunning stone quadrangle.
Down the other side and Richard had to be reigned in from taking off on the Arboretum trail. We heading to Signal following the yellow signs, but no need as this was the Aubonne mini tri-athlon route and so Richard was on teritory he knews well.
Then the hill. Well mountain. Now Richard got us lost on a run in France once and I should have remembered that. Especially has he told me a story about ending up doing a massive walk up a steep snow wall that was unintended yesterday. But no. I let him talk me into not following those useful little yellow signs that tell you where to go and we took the forst track straight up, that must be signal up there. Oh yea?
I saw a fox in the stream, massive and he gave us a hard stare before vanishing.
Round the fallen tree and more up.
At the top a field. We cross it, now pretty much walking. Over the electric fence - Richard very carefully protected his vital organs!
Next we found a forest trail and then a road. Finally we were under the high wires of the tree top activity place which is the edge of signal. Phew. Nice one Richard.
Out the far end of Signal it was mist and fog. Normally there are stunning views from up here, but today could not see far in front of me.
Down the hill was a joy and Richard held it together to the bitter end, although the thought of breakfast at IKEA for 1 chf put a spring in my steps for the last few km.
New presonal worst for the half marathon, as 13.75 in 2h 18m is seriously slow, even with the walking up the hills. 2,316 feet climnbed, which must be some kind of record!
Garmin
By 5km we had accelerated to the giddy heights of 8:30 minute miles and I was thinking great, but then it was too fast too soon for someone and so to nip the whinging in the bug I just slowed down.
It had been chucking it down all night and was on and off for us. I had no intention of running on trails next to rivers today, so the only way was up and up we went. Very slowly to the castle of Aubonne, which is very nice indeed especially the steep last big though the gates and up to the top. Inside is a school with a stunning stone quadrangle.
Down the other side and Richard had to be reigned in from taking off on the Arboretum trail. We heading to Signal following the yellow signs, but no need as this was the Aubonne mini tri-athlon route and so Richard was on teritory he knews well.
Then the hill. Well mountain. Now Richard got us lost on a run in France once and I should have remembered that. Especially has he told me a story about ending up doing a massive walk up a steep snow wall that was unintended yesterday. But no. I let him talk me into not following those useful little yellow signs that tell you where to go and we took the forst track straight up, that must be signal up there. Oh yea?
I saw a fox in the stream, massive and he gave us a hard stare before vanishing.
Round the fallen tree and more up.
At the top a field. We cross it, now pretty much walking. Over the electric fence - Richard very carefully protected his vital organs!
Next we found a forest trail and then a road. Finally we were under the high wires of the tree top activity place which is the edge of signal. Phew. Nice one Richard.
Out the far end of Signal it was mist and fog. Normally there are stunning views from up here, but today could not see far in front of me.
Down the hill was a joy and Richard held it together to the bitter end, although the thought of breakfast at IKEA for 1 chf put a spring in my steps for the last few km.
New presonal worst for the half marathon, as 13.75 in 2h 18m is seriously slow, even with the walking up the hills. 2,316 feet climnbed, which must be some kind of record!
Garmin
Friday 18 March 2011
8m with Zosia and Tenke
3.5 of us today, Tenke, myself and a special appearance by Zosia and her bump, due in April showing would be the understatement of the year. Zosia and bump decided to come along for the first section with us, which I kind of assumed would be easy....
I noticed we were closing in on the bloke up ahead. I joked that Zosia should sprint past him sticking out her bump and shouting come on guys keep up with us, but just overtaking the poor fellow with such a bump was probably enough to destroy his self estime!
Zosia declined the airport hill and disappeared into the lower field and Tenke and I make the climb up Airport Hill, taking in the upper field. I'm not so sure I like this habbit, but it does break the hill up, although the large down section in the middle of the up means more total up if you see what I mean. Two blokes submitted to the envitable and stepped aside near the summit to let us get past.
We didn't need to stop for a drink at the church and they've decided winter is over as the ice protector has gone from the fountain. Plently of people out running today, all looking pretty good and a high proportion of lady runners.
We did the big loop going right to the far woods over the top hill and then back round to the school. A couple, some nervous looking teenagers, stepped aside to let us get past. Tenke wondered what exactly they were going to be doing in the woods and if it was their first time, that cracked me up.
On the gentle climb back over the field to the church the funniest thing happened in a long time. A rather pretty, if well endowed lady was running towards us and there was a lot of bounce. I tried hard not to look, but as she drew level with us she look down at the bouncing bits, looked a Tenke and gave me a big grin and shrugged her shoulders. Tenke was sure she was just being impressed by our speed, but I think I know what was going on. Laugh a minute!
On the way down the hill we picked up a bit of speed, but not enough. As we came into Geneva the sun was up and the jet d'eau was practically straight up with no wind tail, footfalls closed. As if by magic our converstation stopped. After about a minute Tenke simply whispered "closing". I knew it already, but that meant we had to speed up. Ratchet one, still closing. Ratchet two, no change. Ratchet three, still there. I called it stay high to avoid the steps lakeside, but we had to take the next set to get under the road. We caught a glimpse of the scraggly old guy in a woolly hat behind us - "Was that it!" blurted out Tenke. Pressure off we cruised under the bridge and as we came up the steps we bump into our new friend - his woolly hat has a sweedish flag on it and all three of us burst out laughing. Classic.
Ave was just under 8min miles, but after a very slow start the last 4-5 km were done at faster than TRP.
Garmin
I noticed we were closing in on the bloke up ahead. I joked that Zosia should sprint past him sticking out her bump and shouting come on guys keep up with us, but just overtaking the poor fellow with such a bump was probably enough to destroy his self estime!
Zosia declined the airport hill and disappeared into the lower field and Tenke and I make the climb up Airport Hill, taking in the upper field. I'm not so sure I like this habbit, but it does break the hill up, although the large down section in the middle of the up means more total up if you see what I mean. Two blokes submitted to the envitable and stepped aside near the summit to let us get past.
We didn't need to stop for a drink at the church and they've decided winter is over as the ice protector has gone from the fountain. Plently of people out running today, all looking pretty good and a high proportion of lady runners.
We did the big loop going right to the far woods over the top hill and then back round to the school. A couple, some nervous looking teenagers, stepped aside to let us get past. Tenke wondered what exactly they were going to be doing in the woods and if it was their first time, that cracked me up.
On the gentle climb back over the field to the church the funniest thing happened in a long time. A rather pretty, if well endowed lady was running towards us and there was a lot of bounce. I tried hard not to look, but as she drew level with us she look down at the bouncing bits, looked a Tenke and gave me a big grin and shrugged her shoulders. Tenke was sure she was just being impressed by our speed, but I think I know what was going on. Laugh a minute!
On the way down the hill we picked up a bit of speed, but not enough. As we came into Geneva the sun was up and the jet d'eau was practically straight up with no wind tail, footfalls closed. As if by magic our converstation stopped. After about a minute Tenke simply whispered "closing". I knew it already, but that meant we had to speed up. Ratchet one, still closing. Ratchet two, no change. Ratchet three, still there. I called it stay high to avoid the steps lakeside, but we had to take the next set to get under the road. We caught a glimpse of the scraggly old guy in a woolly hat behind us - "Was that it!" blurted out Tenke. Pressure off we cruised under the bridge and as we came up the steps we bump into our new friend - his woolly hat has a sweedish flag on it and all three of us burst out laughing. Classic.
Ave was just under 8min miles, but after a very slow start the last 4-5 km were done at faster than TRP.
Garmin
Thursday 17 March 2011
6m ish with Tenke
As I waited in the rain for Tenke who'd got the wrong bus.... an incident kicked off up by the bridge over the Rhone. Some pikey women decided to shout at each other and then one got hold of a big stick (1.5 m long and 2 by 2) and chased the other two over the bridge. Just on que two nice police municipale appeared and within seconds a cop car with the real polis arrived. Most excitement in daytime geneva since Tenke suggested taking her top off!
I had no Garmin, but Tenke had hers, may upload later if she gets it to me.
Pretty steady one loop of the lower field out by the botanical gardens. Nearly stood on a rather lonely lost looking peacock who was clearly on the wrong side of the 8 foot fence.
Did the old power station in the river loop to make it a bit longer, probably 6 miles or more, out for 48 minutes. Felt easy and chatted comfortably at around 7:30 min miles.
I had no Garmin, but Tenke had hers, may upload later if she gets it to me.
Pretty steady one loop of the lower field out by the botanical gardens. Nearly stood on a rather lonely lost looking peacock who was clearly on the wrong side of the 8 foot fence.
Did the old power station in the river loop to make it a bit longer, probably 6 miles or more, out for 48 minutes. Felt easy and chatted comfortably at around 7:30 min miles.
Tuesday 15 March 2011
5.0m Rolle Perroy
Stunning sunrise again today and as the mornings become earlier and warmer, I'd ditched the gloves and tights and was in shorts, but still long sleves.
Was glad of that on the high road out as the wind was still hard. I was in two minds, fast or steady. I checked my hrt and realised that I had forgotten to put the chest strap on. Oh well, perceived effort it is then. I figured I could go a bit faster and slotted in at somewhat less than race pace. Turned out that was 7:33 minute miles, so not as great as I thought it was.
Still another five miles in the bag, 37:50 for the route, bit slower than planed.
Garmin
Was glad of that on the high road out as the wind was still hard. I was in two minds, fast or steady. I checked my hrt and realised that I had forgotten to put the chest strap on. Oh well, perceived effort it is then. I figured I could go a bit faster and slotted in at somewhat less than race pace. Turned out that was 7:33 minute miles, so not as great as I thought it was.
Still another five miles in the bag, 37:50 for the route, bit slower than planed.
Garmin
Saturday 12 March 2011
15.3m St. Prex and back
Another early run with Richard today. He was 4 minutes late.
But I was very happy to have the company and as he wanted a 24km run the 15miles to St. Prex and back fitter the bill nicely.
At the turn I made sure we touched the St. Prex sign on the pier. A lady watching us called out to say she was very pleased to see that we did not jump in as that was what she thought we were going to do!
I had talked Richard out of the lying down and rolling around he tends to do after 5km, but his tummy issues meant an enforced stop at the Plage des hommes in St. Prex for him to use the public facilities. Let's say I had done nearly an extra half km by the time he came out, then he proceeded to take several minutes folding his outer layer up - on purpose to annoy me - it worked well.
Lovely views of the sunrise over the lake with the old town of St. Prex framed by the mountains.
Then I nearly went over in the woods by the river Aubonne with my useless left ankle failing to cope with the stones and roots. I was touched with the concern Richard was showing me, but actually he was worried about how long it would take to walk back if I hurt myself as he had fireman duties up the hill at 9am....
At Perroy I mentioned Jason's sprint to the gates and how I felt we were more mature than that. I'd left it too late to bring it up as over 50m Richard can just about keep me at bay, so with 50m to go he sprints off - I can't close the 2m gap before the gate so he is very pleased with him self, well done Richard. Then he collapses in a heap and can't move again for about a minute, so I do a lap of the park. He is not too impressed and sprints off down the hill to Rolle at top speed. I need to pop out a 4min km to catch him (hence km 24 being the fastest) and then we jog to the cake shop for some well earned pain aux chocolat.
15.3 miles done, albeit rather slowly, but we broke the 9min mile barrier today which is something. Hrt stayed in zone 1 most of the time and I hit zone 5 on the race down the hill.
Garmin
But I was very happy to have the company and as he wanted a 24km run the 15miles to St. Prex and back fitter the bill nicely.
At the turn I made sure we touched the St. Prex sign on the pier. A lady watching us called out to say she was very pleased to see that we did not jump in as that was what she thought we were going to do!
I had talked Richard out of the lying down and rolling around he tends to do after 5km, but his tummy issues meant an enforced stop at the Plage des hommes in St. Prex for him to use the public facilities. Let's say I had done nearly an extra half km by the time he came out, then he proceeded to take several minutes folding his outer layer up - on purpose to annoy me - it worked well.
Lovely views of the sunrise over the lake with the old town of St. Prex framed by the mountains.
Then I nearly went over in the woods by the river Aubonne with my useless left ankle failing to cope with the stones and roots. I was touched with the concern Richard was showing me, but actually he was worried about how long it would take to walk back if I hurt myself as he had fireman duties up the hill at 9am....
At Perroy I mentioned Jason's sprint to the gates and how I felt we were more mature than that. I'd left it too late to bring it up as over 50m Richard can just about keep me at bay, so with 50m to go he sprints off - I can't close the 2m gap before the gate so he is very pleased with him self, well done Richard. Then he collapses in a heap and can't move again for about a minute, so I do a lap of the park. He is not too impressed and sprints off down the hill to Rolle at top speed. I need to pop out a 4min km to catch him (hence km 24 being the fastest) and then we jog to the cake shop for some well earned pain aux chocolat.
15.3 miles done, albeit rather slowly, but we broke the 9min mile barrier today which is something. Hrt stayed in zone 1 most of the time and I hit zone 5 on the race down the hill.
Garmin
Friday 11 March 2011
8m Steady to Fast with Tenke
At an ave. of 7:33 min miles including the airport hill, this is more than a steady run.
Another sunny day in Geneva saw us head for the Airport hill and beyond.
We overtook 5 people on the hill and then detoured for Zosia's field to break the hill a bit. At the top Tenke wanted water and I the nice people at the church have an all year fountain. I was accused of cheating as I took a gel at this point. I pressed stop and forgot to press start so missed the entire section beyond the church on the Garmin. Muppet.
Did the far woods and then looped back through the regular woods. Somehow the speed was just there and we held hit all the way home. Even with the slow bit up the hill the rest was good.
Would have been a 1:38 half and I could probably have held that pace for another five, so pleased.
Garmin (missing the top bit)
Route manually traced out
Another sunny day in Geneva saw us head for the Airport hill and beyond.
We overtook 5 people on the hill and then detoured for Zosia's field to break the hill a bit. At the top Tenke wanted water and I the nice people at the church have an all year fountain. I was accused of cheating as I took a gel at this point. I pressed stop and forgot to press start so missed the entire section beyond the church on the Garmin. Muppet.
Did the far woods and then looped back through the regular woods. Somehow the speed was just there and we held hit all the way home. Even with the slow bit up the hill the rest was good.
Would have been a 1:38 half and I could probably have held that pace for another five, so pleased.
Garmin (missing the top bit)
Route manually traced out
Thursday 10 March 2011
6m 8min rep cycle
4x (5mins on 30s off 1min hard 90sec recovery).
Tenke was back and we did the first one like a couple of beginners flying off far to fast.
Paid for it by the 3rd 5mins Tenke was doing circles of shame waiting for me.
But the pace was good and the effort was right up in zone five with correct recovery. Rather please with this after all. Felt like death after the first 2 sets and would have given up if not with Tenke.
Garmin
Tenke was back and we did the first one like a couple of beginners flying off far to fast.
Paid for it by the 3rd 5mins Tenke was doing circles of shame waiting for me.
But the pace was good and the effort was right up in zone five with correct recovery. Rather please with this after all. Felt like death after the first 2 sets and would have given up if not with Tenke.
Garmin
Tuesday 8 March 2011
5m Easy
Ran out on route 4 heading to Gland, crossed the private bridge as no-one around and came back via the Pre-Vert and saw the poor guy who has been there for weeks, single handedly shovelling a pile of manure.
Made it to the supermarket and home setting me up for the day rather nicely, only problem was now power in the Garmin....
Made it to the supermarket and home setting me up for the day rather nicely, only problem was now power in the Garmin....
Saturday 5 March 2011
13.4m Nyon to Rolle
It was headtorches at dawn today. Richard screamed into the parking space at the bottom of the path to the Geneva bound trains with seconds to spare, I was pretty pleased to see him as the 6:12 to Nyon on my own was not something I fancied very much.
After all of 2 metres, while crossing the old railway tracks, I nearly lost it as my left ankle gave out and I stumbled.... but luckily I recovered before I fell and from then on it was pretty uneventful all the way home.
Richard insisted on stopping for around 5 minutes to stretch in the castle grounds in Prangins.
At the end Richard took the racing line to the pain au chocolat shop and I had to double back from the lake side route to make sure I cut him off and caught him before the designated stopping point.
Good company and enjoyed pointing out the "tunnel" Jason took me under once (it turned out to be a bridge).
Garmin
After all of 2 metres, while crossing the old railway tracks, I nearly lost it as my left ankle gave out and I stumbled.... but luckily I recovered before I fell and from then on it was pretty uneventful all the way home.
Richard insisted on stopping for around 5 minutes to stretch in the castle grounds in Prangins.
At the end Richard took the racing line to the pain au chocolat shop and I had to double back from the lake side route to make sure I cut him off and caught him before the designated stopping point.
Good company and enjoyed pointing out the "tunnel" Jason took me under once (it turned out to be a bridge).
Garmin
Friday 4 March 2011
4.6m Rolle
Easy run in Rolle, had planned to do more but ran out of time.
At least I know how far that is now and it good to get some more mile covered.
Garmin
At least I know how far that is now and it good to get some more mile covered.
Garmin
Tuesday 1 March 2011
5.5m Easy in Geneva
Easy out through the park. Wind was against out to the Yatch Club and after the turn was nice to be blown back to Geneva.
Garmin
Garmin
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