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.
Tuesday 30 August 2011
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!
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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
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