Hogmanay run. Stopped of to help dad load some tables into the car and then he drove the car home and I set off to run round the island the opposite way I normally do.
I got soaked at around Fintry, but it soon dried up again and I got a cheerful greeting from a bloke on a bike.
At Fairhaven slip there was a seal basking on the jetty that the sailway place uses. It watched me watch it as I ran past it.
Got clobbered again by a blast of wind, rain, sleet and hail that I could see coming at me from the Lion Rock and hit me at the Marine Station. By the time I could see the house in Kames Bay it had stopped and my family who were in the bay window of the house overlooking the bay asked "what storm" when I arrived dripping wet. Amazing how localised that was!
Garmin
Monday 31 December 2012
Saturday 29 December 2012
5.2m over ferry road and back the long way
3pm set off and it was the nicest part of the day, but already sun was low and setting as I plodded up the hill. Toyed with the idea of going to the top of the island, but figured more light on the low road and did not fancy the descent in the pitch black.
As it was got around Farland point as the light vanished and the street lights of Millport saw me home. Kames Bay was very pretty with the coloured lights strung out along the bay.
Garmin
As it was got around Farland point as the light vanished and the street lights of Millport saw me home. Kames Bay was very pretty with the coloured lights strung out along the bay.
Garmin
Monday 24 December 2012
6.4m Bursinel Rolle
This time went looking for a route to give me a bit over 10km, but going towards Gland initially and then back to Rolle.
As expected the drag back on the main route (the long straight bit) was the least enjoyable bit, but at least there is a cycle way so not actually running on the road.
Garmin
As expected the drag back on the main route (the long straight bit) was the least enjoyable bit, but at least there is a cycle way so not actually running on the road.
Garmin
Sunday 23 December 2012
Thursday 20 December 2012
Thursday 13 December 2012
Snow with the mini foulee
We even called to check it was really on.
To my amazement it was.
It started snowing at about 3pm and dumped a ton of snow that was about 4 inches deep when we left and was even settling on the road.
But it was magical. Tons of people showed up and the kids had a ball running in the snow and chucking soft snowballs at each other.
Hot tea and cake in the shelter of the changing rooms rounded of a year of la mini foulee perfectly.
Thank you Nicole and Evylene!
ps Yannick had a hair cut. I will never be able to keep up with him now!
To my amazement it was.
It started snowing at about 3pm and dumped a ton of snow that was about 4 inches deep when we left and was even settling on the road.
But it was magical. Tons of people showed up and the kids had a ball running in the snow and chucking soft snowballs at each other.
Hot tea and cake in the shelter of the changing rooms rounded of a year of la mini foulee perfectly.
Thank you Nicole and Evylene!
ps Yannick had a hair cut. I will never be able to keep up with him now!
Saturday 8 December 2012
6m Rolle Perroy Classic
Easy run with Paul
No running since the Duc due to the bad back it caused.
Classic Perroy loop in the bitter cold with Paul.
The ice was bad. On the way down the hill we were playing football with the lumps of frozen snow when he hit some black ice and really did go smashing down onto the ground. Reflex elbows first. He limped home and I extended my run to the port and back.
Back was ok.
No running since the Duc due to the bad back it caused.
Classic Perroy loop in the bitter cold with Paul.
The ice was bad. On the way down the hill we were playing football with the lumps of frozen snow when he hit some black ice and really did go smashing down onto the ground. Reflex elbows first. He limped home and I extended my run to the port and back.
Back was ok.
Friday 30 November 2012
17km Course du duc
Part of the escalade series of races, this one is only done every 5 years. Some call it the super escalade.
But for me, something that only ever happen once every 5 years has to be worth checking out.
Pierro (super elite thought he had a podium chance) and Steve also from work were doing it too.
Had to get down to the finish in Geneva during the day to get my number and that was good as I knew how it would finish. Long clip through the park and a u-turn to the finish. The first gantry is 400m out and is a bridge - not the finish.
This race tracks the route the duc of Savoie took with his troops 400 years ago to teach the Calvinist Genevois a lesson. Ha - they got whipped!
Got the bus as planned, after wondering around for a while, I bumped into another guy wondering around and then we saw a group that looked like they knew where they were going. The bus to take was printed in the pack, but when I got there the lady running the shop just made sure the first bus in was filled as quickly as possible and then sent it off.
We got to Reignier in about 20 minutes and there were plenty of people milling around. I went to check out the start and watched enviously as the people in the warm restaurants were enjoying their evening meal. The hot drink place was full to silly levels so I jogged off to find one of the keep warm locations. First one was a massive sports hall. I queued up for ages and got in only to find it was completely full, so I did a u turn and queued up for ages to get back out.
Noticed people heading still further away from the start so I followed them and found a less busy (but pretty full) location. In there I found Steve, so that was great. He kindly shared some food and we had a good old chat to kill the time.
I lost Steve at the bag drop, then made my way to the start. I had messed up my entry and so was down to go in block 6, but I talked them into upgrading me to block 2 and while my number showed 6 it was easy to get into block 2.
I went for the middle of block two and waited. Did not get any warm up as such in, as it was so cold I did not want to be outside any longer then necessary.
Gun for block 1 went I thought of Pierro out in front in the lead group. Block 2 shuffled forwards and vaguely started jogging and I hit the garmin under the inflatable start gantry.
Start is downhill and was frustratingly slow. First two were 5mins and I was trying so hard to go faster, but was boxed in. There was a switch back early on and that was one of the highlights, seeing all the head torches - thousands of people in a river of light - snaking their way up the hill in front. Stunning and unique.
Got the pace faster and settled down. Noticed people taking off their jackets, I smiled as mine was in my bag!
A train overtook us and the driver let rip on his horn, then I remembered there were several level crossings and the trains were not stopping for the race. By the time I got the crossing it was open again. Phew.
We ran along side the Saleve, a large outcrop of sheer cliff to the top of a massive lump of rock, with the little lights of the restaurant at the top where the cable car takes you. Never been this close to the Saleve on the french side.
A few people on the French side were out to cheer us on, but they were few and far between.
However when we crossed the border at Veyrier that all changed. The crowds were 4 or 5 deep in places and very loud "We are here to encourage you", "You are so brave", and patriotic songs blasted out of loudspeakers and fanfares (drums and flutes) lined the route. Every round about or junction had people there going mental.
That was 12 km done and I'd gone through 10 in 44 so was thinking 1h 20 might be possible.
I lost a bit on a slight uphill and then I started to recognise where I was and so began to push and try to pick up the pace for the last few km to try and sneak in under 1h 20.
I over took a guy in a mutant ninja turtle outfit (including inflatable shell) who was running with a lady dressed as a rabbit with ears and tail! No way were turtle and rabbit going to finish before me.
I thought I was hallucinating when I saw an unofficial looking drinks stand which was actually dispensing whisky and other strong spirits. I decided against that!
Into the old town of Geneva and again the crowds were amazing. Cobbled streets were not nice to run on and I could feel my legs giving out. Somone called 900m to go as my Garmin said 17km cleared. I tried to hold the fast pace into the park and I remembered "the gantry is NOT the finish" the four guys around me blasted off racing each other to the gantry and I cruised past them all as another 400m of park was left before the turn. My calves were niggling and I was worried I might collapse but I held it together to the line and got through to pick up my goodie bag and get a banana and drink.
Did it in 1h 21m 32s from Garmin or 1h 21m 22s based on the official time. I was 261st in my category (of 1249). 657th overall out of 5,000 plus.
Then the cramp hit me - it was agony, both calves just contracted and I fell to the ground. A guy helped me pushing the stretch and it went and I continued. But I had to get over the race route to get my bag. Again, I seized up at the top of the stairs, but there I was holding on so did not fall. Stretched again and the pattern repeated at the bottom of the stairs on the far side. Agony. One tosser said that's what you get for racing with out training. Idiot, I've run over 21km twice in the last month and a week ago did 17 no problem. Admittedly a lot slower! But the vast majority were very helpful. I continued towards my bag and there was a big ramp to get up to the buses - nightmare. Made it halfway and they went again. I guy gave me a bottle of water and checked I was ok. Recovered and got my bag.
Brilliant organisation and everything ran like clockwork. Very impressed and nothing like the horror stories of 5 years ago. By now I had 25 mins to get my train so I jogged very very slowly and made it to the station in good time where I met Patrick, who was getting changed behind the sign I was stretching against. Nice to have some company and he gave me half a banana and I remembered I had some chocolate that we scoffed too.
What an adventure. Loved it. Felt like part of the history of the place was being re-enacted. See you in 5 years duc!
Garmin
But for me, something that only ever happen once every 5 years has to be worth checking out.
Pierro (super elite thought he had a podium chance) and Steve also from work were doing it too.
Had to get down to the finish in Geneva during the day to get my number and that was good as I knew how it would finish. Long clip through the park and a u-turn to the finish. The first gantry is 400m out and is a bridge - not the finish.
This race tracks the route the duc of Savoie took with his troops 400 years ago to teach the Calvinist Genevois a lesson. Ha - they got whipped!
Got the bus as planned, after wondering around for a while, I bumped into another guy wondering around and then we saw a group that looked like they knew where they were going. The bus to take was printed in the pack, but when I got there the lady running the shop just made sure the first bus in was filled as quickly as possible and then sent it off.
We got to Reignier in about 20 minutes and there were plenty of people milling around. I went to check out the start and watched enviously as the people in the warm restaurants were enjoying their evening meal. The hot drink place was full to silly levels so I jogged off to find one of the keep warm locations. First one was a massive sports hall. I queued up for ages and got in only to find it was completely full, so I did a u turn and queued up for ages to get back out.
Noticed people heading still further away from the start so I followed them and found a less busy (but pretty full) location. In there I found Steve, so that was great. He kindly shared some food and we had a good old chat to kill the time.
I lost Steve at the bag drop, then made my way to the start. I had messed up my entry and so was down to go in block 6, but I talked them into upgrading me to block 2 and while my number showed 6 it was easy to get into block 2.
I went for the middle of block two and waited. Did not get any warm up as such in, as it was so cold I did not want to be outside any longer then necessary.
Gun for block 1 went I thought of Pierro out in front in the lead group. Block 2 shuffled forwards and vaguely started jogging and I hit the garmin under the inflatable start gantry.
Start is downhill and was frustratingly slow. First two were 5mins and I was trying so hard to go faster, but was boxed in. There was a switch back early on and that was one of the highlights, seeing all the head torches - thousands of people in a river of light - snaking their way up the hill in front. Stunning and unique.
Got the pace faster and settled down. Noticed people taking off their jackets, I smiled as mine was in my bag!
A train overtook us and the driver let rip on his horn, then I remembered there were several level crossings and the trains were not stopping for the race. By the time I got the crossing it was open again. Phew.
We ran along side the Saleve, a large outcrop of sheer cliff to the top of a massive lump of rock, with the little lights of the restaurant at the top where the cable car takes you. Never been this close to the Saleve on the french side.
A few people on the French side were out to cheer us on, but they were few and far between.
However when we crossed the border at Veyrier that all changed. The crowds were 4 or 5 deep in places and very loud "We are here to encourage you", "You are so brave", and patriotic songs blasted out of loudspeakers and fanfares (drums and flutes) lined the route. Every round about or junction had people there going mental.
That was 12 km done and I'd gone through 10 in 44 so was thinking 1h 20 might be possible.
I lost a bit on a slight uphill and then I started to recognise where I was and so began to push and try to pick up the pace for the last few km to try and sneak in under 1h 20.
I over took a guy in a mutant ninja turtle outfit (including inflatable shell) who was running with a lady dressed as a rabbit with ears and tail! No way were turtle and rabbit going to finish before me.
I thought I was hallucinating when I saw an unofficial looking drinks stand which was actually dispensing whisky and other strong spirits. I decided against that!
Into the old town of Geneva and again the crowds were amazing. Cobbled streets were not nice to run on and I could feel my legs giving out. Somone called 900m to go as my Garmin said 17km cleared. I tried to hold the fast pace into the park and I remembered "the gantry is NOT the finish" the four guys around me blasted off racing each other to the gantry and I cruised past them all as another 400m of park was left before the turn. My calves were niggling and I was worried I might collapse but I held it together to the line and got through to pick up my goodie bag and get a banana and drink.
Did it in 1h 21m 32s from Garmin or 1h 21m 22s based on the official time. I was 261st in my category (of 1249). 657th overall out of 5,000 plus.
Then the cramp hit me - it was agony, both calves just contracted and I fell to the ground. A guy helped me pushing the stretch and it went and I continued. But I had to get over the race route to get my bag. Again, I seized up at the top of the stairs, but there I was holding on so did not fall. Stretched again and the pattern repeated at the bottom of the stairs on the far side. Agony. One tosser said that's what you get for racing with out training. Idiot, I've run over 21km twice in the last month and a week ago did 17 no problem. Admittedly a lot slower! But the vast majority were very helpful. I continued towards my bag and there was a big ramp to get up to the buses - nightmare. Made it halfway and they went again. I guy gave me a bottle of water and checked I was ok. Recovered and got my bag.
Brilliant organisation and everything ran like clockwork. Very impressed and nothing like the horror stories of 5 years ago. By now I had 25 mins to get my train so I jogged very very slowly and made it to the station in good time where I met Patrick, who was getting changed behind the sign I was stretching against. Nice to have some company and he gave me half a banana and I remembered I had some chocolate that we scoffed too.
What an adventure. Loved it. Felt like part of the history of the place was being re-enacted. See you in 5 years duc!
Garmin
Wednesday 28 November 2012
4m run then 8x reps with Tenke
Met up with Tenke at the park des bastions and ran back with her to the park.
It was so, so cold and the ice wind was killing me. We were running against it so any plans for fast stuff were put on hold.
We found some shelter in the park and a short stretch where we sprinted up and then jogged down.
8x hill plus jog back as recovery.
Garmin
It was so, so cold and the ice wind was killing me. We were running against it so any plans for fast stuff were put on hold.
We found some shelter in the park and a short stretch where we sprinted up and then jogged down.
8x hill plus jog back as recovery.
Garmin
Sunday 25 November 2012
3m jog with Katja plus 10x 100
Easy jog with Katja which was a pleasant surprise that she wanted to come "running" with me.
Garmin
At the end I could not face another hour in the bad weather so did something fast instead - 10x 100m.
Remembered that last time I did this it was too long to rest for 1 minute so I edited the work out to cut the recovery time to 30 seconds. Perceived effort this was fine.
Garmin
No HRT as left the strap at work.
Garmin
At the end I could not face another hour in the bad weather so did something fast instead - 10x 100m.
Remembered that last time I did this it was too long to rest for 1 minute so I edited the work out to cut the recovery time to 30 seconds. Perceived effort this was fine.
Garmin
No HRT as left the strap at work.
Thursday 22 November 2012
4m plus 3x hill reps
This was mad, Yanick was here tonight - the lady who runs the mini-foulee's son. He's 16 a football ref and player. He's pretty quick.
Him and Paul zoomed off (suddenly Paul was neither sick nor tired the moment he saw Yanick!).
On the way up there was talk of hill reps in the field after the church, but that was deemed to mad in the dark, so we settled on 3x the last bit before the church.
It is super steep at the last climb to the church.
Rep one was fine, everyone was steady.
Rep two Paul led, then retired leaving only Yanick and I to do rep 3 together.
We trotted down the hill and at the bottom turned, nodded to each other and whipped of in to dark for rep 3. Dead level and as we turn the corner below the church there are all the kids on the church patio cheering us on. At 20m to go it gets very steep and Yanick glances over and senses I'm already red lining and he accelerates to put a couple of strides between us and holds that all the way to the finish. Well done mate, you are king of the hill.
My head was thumping and I felt like I could see stars spinning around me.
Lost signal some where so Garmin is a bit messed up.
Him and Paul zoomed off (suddenly Paul was neither sick nor tired the moment he saw Yanick!).
On the way up there was talk of hill reps in the field after the church, but that was deemed to mad in the dark, so we settled on 3x the last bit before the church.
It is super steep at the last climb to the church.
Rep one was fine, everyone was steady.
Rep two Paul led, then retired leaving only Yanick and I to do rep 3 together.
We trotted down the hill and at the bottom turned, nodded to each other and whipped of in to dark for rep 3. Dead level and as we turn the corner below the church there are all the kids on the church patio cheering us on. At 20m to go it gets very steep and Yanick glances over and senses I'm already red lining and he accelerates to put a couple of strides between us and holds that all the way to the finish. Well done mate, you are king of the hill.
My head was thumping and I felt like I could see stars spinning around me.
Lost signal some where so Garmin is a bit messed up.
Tuesday 20 November 2012
6.2m Airport hill
Nothing special today, aimed for 50 mins for the familiar hilly 10km and came in on the money.
Garmin
Garmin
Monday 19 November 2012
4m Botanic gardens and bottom field loops
No chance of getting lost today. Stayed close to the office and away from the hill.
Just loops of the Botanic gardens now all the works are finished it is possible again and the bottom field is always a safe bet, it drains surprisingly well and was not to waterlogged.
Garmin
Just loops of the Botanic gardens now all the works are finished it is possible again and the bottom field is always a safe bet, it drains surprisingly well and was not to waterlogged.
Garmin
Friday 16 November 2012
11.6m lost behind the airport
It was cold and cloudy and I thought the reverse Webster uni loop would be fun.
A blue topped guy over took me by following the dual carriage way instead of my nice trails. When our routes rejoined he was a fair bit ahead.
I decided to follow the route as far as the château. Then I thought I could do part of the route Laurence showed me. That seemed like a good plan to add a couple of km onto the loop.
I quickly had no idea where I was, so cut back and was certain that I was heading back to the woods to take me back to my airport hill loop.
I saw a path I thought would get me back to the railway, but pushed on sure there was another. Followed the road then some trail and was sure the parcours vita was the one in the woods I know. I was very wrong.
I followed the trail up and on, past an industrial compost site and now the aircraft appearing out of the fog above me were only a few metres above my head. Surely I'd get to my crossing over the motorway soon. I crossed under a tunnel and followed some more trails. Lost. Very lost.
Crossing with France, Coppet, geneva and geneva indicated. Went for one geneva and guessed well. One sign read geneva 9km. I'd already run 11. Eek. Finally a sign for Pregny-Chambesy and I was saved - 5km out and I could see the airport corner where I could cross and the motorway bridge. Very very confused. And very tired.
Had done 19km by the time I got back to the office. Ops.
Looking at the map, I could have turned at 7km and been ok. I could also have gone straight on at 7.5km and been ok too. The tour of Colly-Bossy was also completely uncalled for.
Garmin
A blue topped guy over took me by following the dual carriage way instead of my nice trails. When our routes rejoined he was a fair bit ahead.
I decided to follow the route as far as the château. Then I thought I could do part of the route Laurence showed me. That seemed like a good plan to add a couple of km onto the loop.
I quickly had no idea where I was, so cut back and was certain that I was heading back to the woods to take me back to my airport hill loop.
I saw a path I thought would get me back to the railway, but pushed on sure there was another. Followed the road then some trail and was sure the parcours vita was the one in the woods I know. I was very wrong.
I followed the trail up and on, past an industrial compost site and now the aircraft appearing out of the fog above me were only a few metres above my head. Surely I'd get to my crossing over the motorway soon. I crossed under a tunnel and followed some more trails. Lost. Very lost.
Crossing with France, Coppet, geneva and geneva indicated. Went for one geneva and guessed well. One sign read geneva 9km. I'd already run 11. Eek. Finally a sign for Pregny-Chambesy and I was saved - 5km out and I could see the airport corner where I could cross and the motorway bridge. Very very confused. And very tired.
Had done 19km by the time I got back to the office. Ops.
Looking at the map, I could have turned at 7km and been ok. I could also have gone straight on at 7.5km and been ok too. The tour of Colly-Bossy was also completely uncalled for.
Garmin
Thursday 15 November 2012
4m Mini Foulee Glandoise
Easy run with the Mini Foulee. Only Paul, me and two other kids were up for the climb to the church in Luins. It is a 100m up and spooking in the fog and light rain.
One of the kids went over on his ankle, which slowed us down a bit on the way back, but he was ok which is the main thing.
Garmin
One of the kids went over on his ankle, which slowed us down a bit on the way back, but he was ok which is the main thing.
Garmin
Monday 12 November 2012
7m Escalade Route with Tenke
Another nice day today, following a washout weekend.
I watch the star wars movies 1, 2 and 3 back to back with twenty dads and boys on Sat so was zonked all day Sunday and did another zero mile weekend.
Went out to meet Tenke lake side and was a shade late so I caught a glimpse of her, ran through the traffic to get lakeside and tried to catch her up as she lolloped along the lake side. I followed for a bit but I was not warmed up and she is very fast so I stopped and shouted.
By this time I was bent over double in an exhausted mess.
Tenke wanted to run the route of the Escalade so we did. I've never done it as I don't like loops and hills. I also found that don't like cobbles and really really can't be doing with all the hills and twists.
It's the Course du Duc for me!
Garmin
I watch the star wars movies 1, 2 and 3 back to back with twenty dads and boys on Sat so was zonked all day Sunday and did another zero mile weekend.
Went out to meet Tenke lake side and was a shade late so I caught a glimpse of her, ran through the traffic to get lakeside and tried to catch her up as she lolloped along the lake side. I followed for a bit but I was not warmed up and she is very fast so I stopped and shouted.
By this time I was bent over double in an exhausted mess.
Tenke wanted to run the route of the Escalade so we did. I've never done it as I don't like loops and hills. I also found that don't like cobbles and really really can't be doing with all the hills and twists.
It's the Course du Duc for me!
Garmin
Friday 9 November 2012
8m Webster Uni Route with Pierro
Very sunny day and with my kit on my shoulder I wondered by Pierro's desk to ask if he wanted to run and he was up for it right now.
He wanted to do the Webster uni route so that was fine. As usual I tried hard to keep him talking about the NY marathon that did not happen and his elite mates he met there.
At 8.5km the great man admitted a school boy error. He needed a dump, fast. So he could no longer go as slowly as I was running, 7:30 minute miles, or 4:40 minute kms, so he shot off at a blistering pace. After a while I saw him scrambling down an embankment into some woods. I kicked for home. Great feeling to be running in front of the great man. That kept me going through the last few km, thinking of him behind me.
I had to go get some lunch, so he made back to the changing rooms before me, but he did not pass me running. Very amusing to be just for once ahead!
Garmin
He wanted to do the Webster uni route so that was fine. As usual I tried hard to keep him talking about the NY marathon that did not happen and his elite mates he met there.
At 8.5km the great man admitted a school boy error. He needed a dump, fast. So he could no longer go as slowly as I was running, 7:30 minute miles, or 4:40 minute kms, so he shot off at a blistering pace. After a while I saw him scrambling down an embankment into some woods. I kicked for home. Great feeling to be running in front of the great man. That kept me going through the last few km, thinking of him behind me.
I had to go get some lunch, so he made back to the changing rooms before me, but he did not pass me running. Very amusing to be just for once ahead!
Garmin
Thursday 8 November 2012
4m Mini Foulee to Eglise de Luins
Super steep climb to the church at Luins from the sports centre. Paul zipped up the hill like it was not there.
We ran back faster together as had to get to Paul's parent's evening.
Garmin
We ran back faster together as had to get to Paul's parent's evening.
Garmin
Tuesday 6 November 2012
7m Airport Hill ++
Fat loop of the Airport hill exploring a path I've always wondered where does that go.
Now I know, to the International School of Geneva, a stunning modern building with a balcony were students were sunning themselves as the learnt in the weak winter sun.
Well, well. Now I know where that goes.
Garmin
Now I know, to the International School of Geneva, a stunning modern building with a balcony were students were sunning themselves as the learnt in the weak winter sun.
Well, well. Now I know where that goes.
Garmin
Thursday 1 November 2012
Tuesday 30 October 2012
Tuesday 16 October 2012
5m Bottom field and lake
Stunning autumn day and short run, went lakeside for a change today. All the summer stuff is being packed up and the lake front prepared for winter.
Garmin
Garmin
Sunday 14 October 2012
14m St. Prex Slowly
Having done a half marathon run yesterday, I rashly accepted to do the St. Prex run with Richard late at night at the Westlake 25 year celebrations.
As expected it was:
a) late to start, 10 mins in the freezing cold waiting for Richard
b) slow
c) a good craic
Very nice to be out again with Richard as that's ages since I've run with him.
Garmin
As expected it was:
a) late to start, 10 mins in the freezing cold waiting for Richard
b) slow
c) a good craic
Very nice to be out again with Richard as that's ages since I've run with him.
Garmin
Saturday 13 October 2012
13.36m Nyon Rolle classic
Ran back from Nyon to Rolle.
Bit busier at 9:30 on the trails but also warmer and the sun was up. Stunning as ever. Actually had to stop on the golf course to let a lady tee off, which was a first.
On the approach to the underpass leading to the sentier des toblerones 8 horses came galloping over the field on the over side of the road, which was an impressive sight.
Retraces some of Thursday's route and recalled some highlights to blog. Enjoyed the easy pace and the sunshine as I cruised into Rolle.
Did the half marathon in 1h 49m
Lovely day, beautiful country, life is good!
Garmin
Bit busier at 9:30 on the trails but also warmer and the sun was up. Stunning as ever. Actually had to stop on the golf course to let a lady tee off, which was a first.
On the approach to the underpass leading to the sentier des toblerones 8 horses came galloping over the field on the over side of the road, which was an impressive sight.
Retraces some of Thursday's route and recalled some highlights to blog. Enjoyed the easy pace and the sunshine as I cruised into Rolle.
Did the half marathon in 1h 49m
Lovely day, beautiful country, life is good!
Garmin
Thursday 11 October 2012
4m La Mini- Foulée Glandoise - Paul wins!
Tonight was a special time and the event that happened was an inevitable one, but I was surprised at how soon it came to pass as Paul is 12 years old.
Anyway, we were two groups, our group 4 kids and 4 adults went to the forest behind La Ligniere to do the climbs on the steep paths up from the river. As ever, Paul was constantly out ahead and had to be reigned in from taking the path all the way back to Rolle. I've actually done that with him before, but that's another blog...
We did the hills and ran past a couple with a dog around three times which was a bit weird, as we were looping back to the bottom and coming up a different hill each time. The last one was the wide loop, back to the owl hill which is on my normal Nyon/Rolle route. Over the wooden bridge Paul sprinted off and then slowed so I let of a whoop and tanked past him just fast enough to avoid him catching my shirt and whipped up to the top of the hill with him right on my tail. He left me in no doubt that that had been a seriously embarrassing dad moment. We waited for the group and then it was decided to head back to the sports centre so Paul shot off and I ran with the other boys for a bit. After he was about 200m ahead I decided to try and catch him up.
With just over 1km to go I was closing steadily and sure I could catch him. But as I got to within about 10m he kicked, which surprised me as we were going pretty fast. He pulled away a bit, but I held on and thought that there would be no way he could hold the pace on the bridge. It's a steep humped bridge over the railway and it rises quickly, I try to close a little and Paul just pulls away. I think he'll be finished at the top and I'll get him on the downhill. As we crest the hill he kicks and hammers down the hill. I am now red line and only just keeping in touch. I think he'll need to stop at any moment. But he's got more in the tank, he pushes the flat section hard, taking the racing line out of the bridge, which I miss so he pulls away again. I drag back a couple of metres but it's not enough and now we're sprinting for the car park. Paul gets there a few seconds before me and turns to ask "Did you let me win dad?"
I certainly did not. What a great moment. The last km was done by me in 4:00 and so Paul must have done it in less than that. He told me he knew he had to beat me far from the finish as he was sick of me sprinting past him at the end, so it was a well planned race perfectly executed. Mixed emotions that he's officially now faster than me, but immensely proud of my son.
Since the Olympics Paul ran for 50 consecutive days and did well over 100km. He's improved his speed, his endurance and pacing. All this is great character building stuff and I'm delighted that he's doing something I enjoy and pleased that the student has already surpassed his running jedi master!
Garmin
Anyway, we were two groups, our group 4 kids and 4 adults went to the forest behind La Ligniere to do the climbs on the steep paths up from the river. As ever, Paul was constantly out ahead and had to be reigned in from taking the path all the way back to Rolle. I've actually done that with him before, but that's another blog...
We did the hills and ran past a couple with a dog around three times which was a bit weird, as we were looping back to the bottom and coming up a different hill each time. The last one was the wide loop, back to the owl hill which is on my normal Nyon/Rolle route. Over the wooden bridge Paul sprinted off and then slowed so I let of a whoop and tanked past him just fast enough to avoid him catching my shirt and whipped up to the top of the hill with him right on my tail. He left me in no doubt that that had been a seriously embarrassing dad moment. We waited for the group and then it was decided to head back to the sports centre so Paul shot off and I ran with the other boys for a bit. After he was about 200m ahead I decided to try and catch him up.
With just over 1km to go I was closing steadily and sure I could catch him. But as I got to within about 10m he kicked, which surprised me as we were going pretty fast. He pulled away a bit, but I held on and thought that there would be no way he could hold the pace on the bridge. It's a steep humped bridge over the railway and it rises quickly, I try to close a little and Paul just pulls away. I think he'll be finished at the top and I'll get him on the downhill. As we crest the hill he kicks and hammers down the hill. I am now red line and only just keeping in touch. I think he'll need to stop at any moment. But he's got more in the tank, he pushes the flat section hard, taking the racing line out of the bridge, which I miss so he pulls away again. I drag back a couple of metres but it's not enough and now we're sprinting for the car park. Paul gets there a few seconds before me and turns to ask "Did you let me win dad?"
I certainly did not. What a great moment. The last km was done by me in 4:00 and so Paul must have done it in less than that. He told me he knew he had to beat me far from the finish as he was sick of me sprinting past him at the end, so it was a well planned race perfectly executed. Mixed emotions that he's officially now faster than me, but immensely proud of my son.
Since the Olympics Paul ran for 50 consecutive days and did well over 100km. He's improved his speed, his endurance and pacing. All this is great character building stuff and I'm delighted that he's doing something I enjoy and pleased that the student has already surpassed his running jedi master!
Garmin
Monday 8 October 2012
6.2m Goats' hill
I decided to try to retrace the end of the alternate route to the super steep hill.
Did a loop of the bottom field and was tired and slow. Some super slow people made me look like a rocket as I zoomed by them all at a rather tame 5min per km pace. Found the footpath next to the dual carriage way no problem and got to the 'goat-ette hill' as my stranger in the woods put it last week.
I'd done this once before with Aurellien by mistake so doing it again felt brave.
Actually the correct name is 'Goats' path' and there were three goats on the path today. One behind me and a cheeky orange topped one that snuck in ahead of me from a side road. I closed him down, the one behind vanished and before you could say that was 75m straight up I had to decided left or right and went right to see how big the full loop would be if started from the goats' path. 10km exactly. Nice one.
Creamed the last two km and enjoyed getting the very last one done in 3:59.....
Garmin
Did a loop of the bottom field and was tired and slow. Some super slow people made me look like a rocket as I zoomed by them all at a rather tame 5min per km pace. Found the footpath next to the dual carriage way no problem and got to the 'goat-ette hill' as my stranger in the woods put it last week.
I'd done this once before with Aurellien by mistake so doing it again felt brave.
Actually the correct name is 'Goats' path' and there were three goats on the path today. One behind me and a cheeky orange topped one that snuck in ahead of me from a side road. I closed him down, the one behind vanished and before you could say that was 75m straight up I had to decided left or right and went right to see how big the full loop would be if started from the goats' path. 10km exactly. Nice one.
Creamed the last two km and enjoyed getting the very last one done in 3:59.....
Garmin
Saturday 6 October 2012
10m Eysins Borex Arnex Nyon
Complex logistical problem as had my bag and 2.5 hours to kill before meeting up with Paul.
So got to where he does chess and dumped my kit. I decided to head out towards Eysins hoping to retrace a run I did with Jeremy Burrows a long time ago.
To my delight he was in his garden with his son doing man work. We chatted and he gave me some advice on the route and within 500m of his house I was lost.
Ended up running on the embankment next to the main road which was not great.
Followed the motorway noise through the woods and missed the bridge I was aiming for by about 1km. Come over a different one and found the trail back into Nyon I was looking for, did an extra loop of the block to get up to 16km or 10 miles to make it officially "long".
Garmin
So got to where he does chess and dumped my kit. I decided to head out towards Eysins hoping to retrace a run I did with Jeremy Burrows a long time ago.
To my delight he was in his garden with his son doing man work. We chatted and he gave me some advice on the route and within 500m of his house I was lost.
Ended up running on the embankment next to the main road which was not great.
Followed the motorway noise through the woods and missed the bridge I was aiming for by about 1km. Come over a different one and found the trail back into Nyon I was looking for, did an extra loop of the block to get up to 16km or 10 miles to make it officially "long".
Garmin
Thursday 4 October 2012
4m speed work with the mini Foulée Glandoise
Was 18 seconds late tonight much to the amusement of the organisers who I'd texted to let know we were running late, some neat driving on my part.
Today was one lap of the big par cours route and then several of the shorter. However, knocking out easy then hard clips between each "post". We did it twice, then 5min recover and twice again but this time fast on the easy and slow on the previously fast.
Good fun and Paul was very quick and did not slow down much on the slow bits.
Garmin
Today was one lap of the big par cours route and then several of the shorter. However, knocking out easy then hard clips between each "post". We did it twice, then 5min recover and twice again but this time fast on the easy and slow on the previously fast.
Good fun and Paul was very quick and did not slow down much on the slow bits.
Garmin
Tuesday 2 October 2012
7.72m Geneva towards Versoix
Came out this way a few weeks ago with Pierro and decided to go directly to the railway trail towards the Franz Webber Uni. Along the trial next to the railway I could sense I was being closed down, hunted. I eased a little faster, but the guy responded and I decided I was not in a race and would let him go through with out trying to keep up.
He was a cheerful chap and after 100m or so he offered to be my guide and I gladly accepted. We explored a whole area towards Versoix where I have never been before. Laurence from the Red Cross, it was great to met you and thank you so much.
Turns out he is another sub 3 hours for the marathon guy, so he had to "adapte sa vitesse" for me - ie slow up!
On the way back he also showed me how to avoid the main road into Geneva as there is a path behind the buildings almost the whole way to the botanic gardens. Another result.
7:40min mile pace, or 4:45min kms felt fine. Lovely day and I really enjoyed the run. Cheers Laurence - hope I meet you out there again sometime.
Garmin
He was a cheerful chap and after 100m or so he offered to be my guide and I gladly accepted. We explored a whole area towards Versoix where I have never been before. Laurence from the Red Cross, it was great to met you and thank you so much.
Turns out he is another sub 3 hours for the marathon guy, so he had to "adapte sa vitesse" for me - ie slow up!
On the way back he also showed me how to avoid the main road into Geneva as there is a path behind the buildings almost the whole way to the botanic gardens. Another result.
7:40min mile pace, or 4:45min kms felt fine. Lovely day and I really enjoyed the run. Cheers Laurence - hope I meet you out there again sometime.
Garmin
Monday 1 October 2012
6.22 Airport hill, wide route record
Very chuffed.
It was perfect conditions and I was pumped up for today's run.
I hammered out a fast 1st km to get some time in the bag, slipped around the bottom field not dropping too much time (I could go faster here if dry) then the hill was fine. No drama and went through 5km in 23 minutes so know something was on.
Could not keep it together on the way back up as much as I would have liked, but still cruised home overtaking several people on the way.
Had to dance through the trams at the place des nations to get over the road, but 46:40 is a new route record.
Garmin
It was perfect conditions and I was pumped up for today's run.
I hammered out a fast 1st km to get some time in the bag, slipped around the bottom field not dropping too much time (I could go faster here if dry) then the hill was fine. No drama and went through 5km in 23 minutes so know something was on.
Could not keep it together on the way back up as much as I would have liked, but still cruised home overtaking several people on the way.
Had to dance through the trams at the place des nations to get over the road, but 46:40 is a new route record.
Garmin
Sunday 30 September 2012
10x 250m on 30sec off
Track in Rolle with the kids.
No long run this weekend, focus on this track session.
Went for 10x 250 (one lap) on with 30 sec recovery between the laps.
At the 7th rep some friends (Vincent et Stephanie) showed up and were cheering me on as I came into the back straight. I did that one in 48 seconds while the others were all around 53-55. That killed me and the last two reps were slower....
Garmin
No long run this weekend, focus on this track session.
Went for 10x 250 (one lap) on with 30 sec recovery between the laps.
At the 7th rep some friends (Vincent et Stephanie) showed up and were cheering me on as I came into the back straight. I did that one in 48 seconds while the others were all around 53-55. That killed me and the last two reps were slower....
Garmin
Friday 28 September 2012
6.1m lake side (k6 & k8 fast)
Pretty decent run, going steady enough out down by the lake (there was a guy swimming in the lake in a tri-suit) and kept it going. Decided to make a couple of fast km and did k6 in 3:58 followed by k8 in 3:55 which I was chuffed with.
Garmin
Garmin
Thursday 27 September 2012
4.5m slow with Paul then steady home k7 fast
4.5m slow with Paul then steady home k7 fast.
No car so could not get to the foulee glandoise ce soir.
Massive rain storm delayed the off and was followed by the biggest most stunning rainbow into the middle of the lake.
Paul was annoyed with me for running "in front" of him, I'd say it was level. Anyway after the port we split up (friends again) and I picked up the effort and snuck in a fast last km - just under 4mins.
Garmin
No car so could not get to the foulee glandoise ce soir.
Massive rain storm delayed the off and was followed by the biggest most stunning rainbow into the middle of the lake.
Paul was annoyed with me for running "in front" of him, I'd say it was level. Anyway after the port we split up (friends again) and I picked up the effort and snuck in a fast last km - just under 4mins.
Garmin
Tuesday 25 September 2012
6.2m Airport hill
I had in mind to go at a decent clip today, but by the time I hit the first km I knew that today would be nothing special. Second was also disappointing before the big hill where enevitably yet more time was lost.
However, I was dragged up the hill by a couple of blokes who were chatting in French and managed that on the hill.
At the top there were a few people out and I almost contrived to overtake a different couple of guys twice.
Did the full route and went through 5km at 26mins so re-assessed the "decent" and decided to try and break 50 mins total.
Got that no bother and enjoyed flying down the hill and even sneaked in the last km in under 4mins. Total time 48:29
Garmin
However, I was dragged up the hill by a couple of blokes who were chatting in French and managed that on the hill.
At the top there were a few people out and I almost contrived to overtake a different couple of guys twice.
Did the full route and went through 5km at 26mins so re-assessed the "decent" and decided to try and break 50 mins total.
Got that no bother and enjoyed flying down the hill and even sneaked in the last km in under 4mins. Total time 48:29
Garmin
Sunday 23 September 2012
Saturday 22 September 2012
7m Roll, Perroy via 2 beaches and back on the high road
Steady enough run going out to Pre Vert, back to the port (where the divers were cleaning the lake) then along the front to the beach, then the Perroy beach, then up through the vines to the main route back to Perroy. Decided to go under the tunnel to get to the high road back to Rolle.
Ok and nice to get faster through the last few kms.
Garmin
Ok and nice to get faster through the last few kms.
Garmin
Friday 21 September 2012
5.5m lake side with 2 fast kms
Decided to do a couple of fast km in this run.
The wind was stong against on the way out so I went for the 5th and managed a 4min km, but only just.
I messed up the start as I only noticed after 5.11km I was supposed to be going fast to by the time I got to the naked lady statue I had to sprint finish to get the 4mins.
8th was easier, wind assisted and felt comfortable at 3:55 min for that km. I needed to job back after though!
Looking at the Garmin data, I love the recovery after the fast kms!
Garmin
The wind was stong against on the way out so I went for the 5th and managed a 4min km, but only just.
I messed up the start as I only noticed after 5.11km I was supposed to be going fast to by the time I got to the naked lady statue I had to sprint finish to get the 4mins.
8th was easier, wind assisted and felt comfortable at 3:55 min for that km. I needed to job back after though!
Looking at the Garmin data, I love the recovery after the fast kms!
Garmin
Thursday 20 September 2012
5m Trelex very hilly run with mini foulee
Pretty much straight up tonight with Yanik leading the climb.
He was undisputed king of the hill and rightly so as it was to be his birthday tomorrow.
Sprint round the piste vita was slow for me as I respected Paul's wish not to be overtaken.
Annoyingly lost the Garmin as it crashed and could not be restarted after 1.5miles, by which time we already climbed 150m.
Garmin
He was undisputed king of the hill and rightly so as it was to be his birthday tomorrow.
Sprint round the piste vita was slow for me as I respected Paul's wish not to be overtaken.
Annoyingly lost the Garmin as it crashed and could not be restarted after 1.5miles, by which time we already climbed 150m.
Garmin
Tuesday 18 September 2012
5m old Airport hill route
Old loop going up as usual then following the Sentier des Ecrevisses with it's little wooded section which I do like.
Garmin
Garmin
Friday 14 September 2012
8m with Pierro in Geneva
Tenke wanted to go for 9m, but cancelled at the last minute.
Then Pierro need and easy run (4:20s) so I agreed to go with him.
No time to wait for the satellites and they took over 20mins to catch up with us. But we did 5km in that time plus the 8 recorded meant we did 13kms today.
More like 4:25s, but good to do the airport hill backwards followed by a railway section that is flat and of road, even if it is just out and back.
Last bit next to the dual carriage way is not so hot either.
But still brilliant to train with the elite man and hear all about his 3:45 target marathon pace, he is on for 2:36 in NY this year!
garmin
Then Pierro need and easy run (4:20s) so I agreed to go with him.
No time to wait for the satellites and they took over 20mins to catch up with us. But we did 5km in that time plus the 8 recorded meant we did 13kms today.
More like 4:25s, but good to do the airport hill backwards followed by a railway section that is flat and of road, even if it is just out and back.
Last bit next to the dual carriage way is not so hot either.
But still brilliant to train with the elite man and hear all about his 3:45 target marathon pace, he is on for 2:36 in NY this year!
garmin
Thursday 13 September 2012
6.1m Bois de Chenes mini foullee
Good turn out tonight.
After the group loop, Yamik and I were the only ones officially up for the climb to the top. But if I was going Paul would pretty much be assured of coming and so did another kid.
Paul and Yanik led the way jumping over the horse jumps in the woods. We stopped talking on the way up and at the last super steep bit the other kid popped a blister on his heel and was in pain. I had him tighten his laces on that shoe and then he was ok on the downhill.
Paul set off fast and held a good 20m gap ahead of us.
At the very end, with about 500 to go I over took both Paul and Yanik, they both tried to come after me and Paul claimed it was "cheating" as I was not doing any sprints previously, but he could not hold the sprint. Yanik tucked in behind me waiting to pounce. I thought he'd get me in the last 50m so on the slight rise I put in a big ratchet to which he laughed and said very nice and let me go. At that moment we come over the rise and could see the rest of the gang waiting at the cars. They gave us a huge cheer as we crashed into the camp!
Garmin
After the group loop, Yamik and I were the only ones officially up for the climb to the top. But if I was going Paul would pretty much be assured of coming and so did another kid.
Paul and Yanik led the way jumping over the horse jumps in the woods. We stopped talking on the way up and at the last super steep bit the other kid popped a blister on his heel and was in pain. I had him tighten his laces on that shoe and then he was ok on the downhill.
Paul set off fast and held a good 20m gap ahead of us.
At the very end, with about 500 to go I over took both Paul and Yanik, they both tried to come after me and Paul claimed it was "cheating" as I was not doing any sprints previously, but he could not hold the sprint. Yanik tucked in behind me waiting to pounce. I thought he'd get me in the last 50m so on the slight rise I put in a big ratchet to which he laughed and said very nice and let me go. At that moment we come over the rise and could see the rest of the gang waiting at the cars. They gave us a huge cheer as we crashed into the camp!
Garmin
Monday 10 September 2012
6.2m Airport hill
Potentially the "last hot day of summer", so went out for an "easy" run after being feeling rough and tired all weekend.
Overtook a few people on the hill, but generally tried to stay slow and succeeded...
Garmin
Overtook a few people on the hill, but generally tried to stay slow and succeeded...
Garmin
Saturday 8 September 2012
0.9m back from the beach
Paul wanted to run back from the beach in the dark after a bbq and a few beers.....
So we did.
Garmin
So we did.
Garmin
Thursday 6 September 2012
4.3m in the lovey Bois de Chenes
With the mini foulee glandoise. Ran with the 5 speedy boys and the hill at the end was a corker. Never done the connection from the sentier des toblerones back to the woods that way so another option opened up here.
Garmin
Garmin
5.4m TPV St. Prex 2012 Etape 5 - winners!
On the way to St. Prex Stefan went to the back of the train, Tenke went to the front (no surprise there) and I was obviously in the middle.
It was packed and no way to get changed. We had planned a laptop bag drop as the train went through Rolle, so Tenke made her way to me as I was meeting the support team in the middle of the train. Stefan dragged his daughter to the station rather than move to the middle.
During the bag drop we found each other and the wait in Allaman for the train to leave for St. Prex was perfect to change in to the race kit and perform other last minute pre-race functions.
Suitably lighter we were in high spirits as Stefan's family were due to be there tonight and Tenke's Boys - assuming they all showed up, were on to get a podium tonight.
We found James in the changing rooms and then Tenke and I headed off for a proper warm up. Did the first couple of km and the last half km of the race where we found Richard. Was glad we had as he had route change news as the traditional finish under the clock tower had been moved to the Lausanne side of the old town - adding a fair bit to the route.
At the start we wished each other well and Tenke went for some pre race strides and Richard and I snucked in through the front and went back about 10 rows - stopped next to the first "fat bloke" we found.
There was no count down and the gun fired bang on 7pm and we trotted the 10m to the start line and as we crossed the line the pace went straight to 4 min km on the hill. Wow! That felt fast - but good. I've never been happy with my start before and went through the first km in 4:11. More uphill and a little respite on the flat and I was holding and moving through still and comfortable. 4:14 and happy. Then the hill I forgot about in the 3rd km and I was a little wheezy from the dust being kicked up on the path and dropped to 4:27 pace for that one.
Got a drink at the water stop and that helped the breathing and I was slightly annoyed at not having taken a puff of ventolin before the race, but I recovered fine once off the dusty path and accelerated through the down hill section making back some of the places I'd lost on the uphill.
I guy wearing gloves overtook me around here. I mean, 22 degrees, is that necessary? I also wondered what on earth the guy ahead was doing wearing a back pack for the race? Very odd things.
At about 5.5km I had a boost from Stefan's family although I must admit to slowing down as soon as I turned the corner and I saw the climb to the pipeline bridge next to the railway line. That was annoying, but pulled it together for the next leg which is a long uninteresting drag. Under the footbridge and people looked like they were kicking for home. As the decent became steeper I picked of a few more people, but wanted to save something for the last bit. It felt fast, but the time told a different story, the course was longer! At 8km I did not kick like some around me, but held it steady until the turn and then I could see the finish.
The chap behind me went. I felt like I had nothing left to give, but from the great depths I pulled enough out to match him. We streamed past people moments ago I'd thought I would never catch and with 50m to go I squeezed another acceleration out and flew over the line ahead of my challenger. What a finish!
Unfortunately the new finish is not at all conducive for watching your mates finish after you as there is no way to get back to watch the finish line or get to the crowd. They also had the water in serious plastic cups and deployed a no cup shall pass perimeter implemented like a NATO base in Afghanistan. Some people I know may have got one or two through....
We had dinner and Tenke was crowned queen of the TPV again, being 16 minutes ahead of the 2nd lady. That's how good she is. She won a tankard and some flowers.
Then the mixed team results were announced and Tenke's Boys won the team event. Thank you guys it has been a blast and a mission. Well done. We got some chocolate and a massive ham as a prize!
I noticed that as the five weeks progressed I've got faster each race. Although time wise slower this year than last year, the course was definitely longer and I am certain I ran faster.
Great feeling to actually win something - I am a happy man.
Garmin
Mixte Equipe Results
Final scores on the doors....
Monday 3 September 2012
5m with 4x 1km reps
Set of lakeside on a cool day having only done some 10m time trials at the fete de sport in Nyon on sunday.
It was windy. I started rep one in the park and ran on the grass when I could. 4:01 to clear the first km. 2nd and 3rd were well under 4mins (3:48 and 3:55) and then I turned for the return having 6 reps in mind. But on the way back the wind was pushing me backwards and whipping the breath out of my mouth. 3:59 for the 4th and I'd had enough
Made a good decision to jog back after the 4th.
Garmin
It was windy. I started rep one in the park and ran on the grass when I could. 4:01 to clear the first km. 2nd and 3rd were well under 4mins (3:48 and 3:55) and then I turned for the return having 6 reps in mind. But on the way back the wind was pushing me backwards and whipping the breath out of my mouth. 3:59 for the 4th and I'd had enough
Made a good decision to jog back after the 4th.
Garmin
Friday 31 August 2012
5.1m lakeside with Tenke
Met Tenke lakeside to try to get her to come to St. Prex.
We were both tired and decided against attempting any kind of workout today.
Simply enjoyed the cool and went as far as the boat stop before returning.
Pushed it a bit on the hill to co-op.
Garmin
We were both tired and decided against attempting any kind of workout today.
Simply enjoyed the cool and went as far as the boat stop before returning.
Pushed it a bit on the hill to co-op.
Garmin
5m classic Rolle route
Rain stopped.
The guy chairing the meeting said, hey Niall you know all this there is no point in you being on this call.
2 minutes later I was outside locating satellites.
Easy enough, but not nothing. Took about 3km to get through the recovery and then rather enjoyed it. Wonderful to be running in cool conditions with light rain. Perfect.
Garmin
The guy chairing the meeting said, hey Niall you know all this there is no point in you being on this call.
2 minutes later I was outside locating satellites.
Easy enough, but not nothing. Took about 3km to get through the recovery and then rather enjoyed it. Wonderful to be running in cool conditions with light rain. Perfect.
Garmin
Wednesday 29 August 2012
5.1m TPV La Sarraz 2012 Etape 4
La Sarraz had been carefully map my runed by Richard so the talk was of fast first km, the steady uphill work to the 4th km followed by the fast downhill to the finish. Then the bottom km which rises slightly and has a false finish before the real one.
We got properly warmed up with Tenke, who's warm up pace was pretty much the boy's race pace.
At the start I pushed a bit further forward, but it was not enough. I was boxed and the first km felt slow and was we narrowed for the first time I joined the ankle killers on the field edge to move through.
Lovely surprise as the kids and my wife had showed up and were cheering like made as I went past.
The first hill sorted some more and I clocked stompy a stocky guy powering up the hills in the oddest of steps. We traded places several times.
I was dropping more and more seconds and tried not to think about that. Snuck a few more places in the woods and held for the descent.
Came through the drinks station and went for the last cup which I rejected as it was full of some red stuff that was definitely not water. My disappointment was clear as I uttered something bad in french. Ten paces later the guy next to me offered me his cup of water. What a top bloke and thank you so much. That lifted me massively and we both hammered down the hill making more and more places. But not enough seconds. At 6km I knew I was too far behind last year's time to beat it.
Saw the family again which was a boost and focused for the finish.
Was gutted to turn the first tree corner for the third year in a row thinking it was the finish only to find there was another field to run past. I was having dark thoughts about never running again, but somehow dragged myself to the real last corner and cheekily skipped into the woods stealing two places before the single file kicked in. Steady through the patch of woods and then out for the big finish and three of us were racing for the finish. I stayed level with them and kicked just before the step up and overtook them both in mid air, neither of them had anything left and so James and Tenke got to see me nail two more for the finish.
The guy on the tanoy made a hash of announcing my name "Nee-ha-el mick en tree ehhhherrr, un des Tenke's Boyeeze - qui sont les premieres place pour les equipes mixtes" Yes. We won again. Well Tenke won and James and I did enough to keep us in first place.
Another victory for Tenke too. If I can talk Tenke into coming to St. Prex we're all set for me to get the first podium of my adult running career!
Stefan came in strong, James did well and Victoria forgot her lip gloss and late pass again. But she did bring a friend. Richard took ages in the shower, there is a lot of him to wash this year. All the better to hug him.
Patrick and I were on a bit of a downer, both being slower than previous years. I was 35:35 which was a minute away from last year and about 10 seconds away from 2010. Disappointing.
I think the lack of interval training is proving to be a performance reducing factor.
Garmin
Monday 27 August 2012
3.5m mountain recovery run
Short recovery around the botanic gardens, looping the bottom
field until bored then explored the inner paths and enjoyed the new
gardens they've built and noticed how the paths have been freshly
re-gravelled. A city with more money to spend than it appears it knows
what to do with it.
Garmin
Garmin
Wednesday 22 August 2012
5.16m TPV Mezieres 2012 Etape 3
Another hot evening. They were going mental with disclaimers and advice about how to keep cool and hydrated. Last week it seems some people ended up in a bad way and had to be recovered in an ambulance. That's bad news.
The small cuddly outline of Richard greeted us at Nyon station and then Victoria appeared. Tenke was talking about throwing in the towel, but I talked her into keeping going. The loo was full in the train so I was still in work clothing and had to change in the car, luckly Richard suggested Tenke did go in front to save any blushes should the need to change in the car came up.
On the motor way there was 4 car shunt at the exit we needed to take which held us up for ages. Richard asked at one point why the bloke in the car next to us was waving and grinning at him. Turns out it was James (the other Tenke's Boys team member) who was there with his whole family who had come all the way from Scotland to cheer him on.
We got there just in time and then there was 10 mins delay to let everyone arrive. Loo Qs were long.
One highlight of the evening was Richard trying (and failing) to be added to Tenke's Boys. They were having none of it.
Jason was also there in the Administration zone trying very hard to remember his name, my dossard is in H for Hollinger, ah no sorry my name is Borgen it will be under B, finally they found it in V for Von Borgen. What sort of runner forgets his name - have you had enough water?
Hardly had done 2 laps of the track when it was time to shuffle down to the start. I had forgotten how tight this one got after the 1st km when we hit the woods and I was badly placed at the start and could not get to the right speed - went through a downhill 1st km in 4:16 which was annoying. The ground was chewed up by dangerous cows and there was a cow pat slalom - through the fields was hard work and ankle destroying stuff. I found the up hills tough but was good on the downhill bits making up some speed.
In the woods it was too narrow to overtake. Although I did sneak past a few when the woods cleared to the side.
The nicest bit was where there was fresh wood chip down on the ground, lovely springy feel and that lifted me a bit.
The last drag along the bottom field before the climb home took forever, just watching the guys ahead slog up the hill made me feel even more exhausted. Dug deep and held on. At the top - more hill a turn and then suddenly that's it 50m of running track and it is all over.
39:29 on the garmin and 39:43 - the bad placement at the start cost me some 15 seconds which were expensive as they contributed to the down fall of Tenke's Boys to second place in the mixed team event.
As usual Tenke won the ladies and James was in 2 mins before me. Jason and Naly had a brilliant sprint finish which Jason won by 0.4 seconds!
Great to meet James' family and get the old sausage meal and beer thing going again.
Garmin
The small cuddly outline of Richard greeted us at Nyon station and then Victoria appeared. Tenke was talking about throwing in the towel, but I talked her into keeping going. The loo was full in the train so I was still in work clothing and had to change in the car, luckly Richard suggested Tenke did go in front to save any blushes should the need to change in the car came up.
On the motor way there was 4 car shunt at the exit we needed to take which held us up for ages. Richard asked at one point why the bloke in the car next to us was waving and grinning at him. Turns out it was James (the other Tenke's Boys team member) who was there with his whole family who had come all the way from Scotland to cheer him on.
We got there just in time and then there was 10 mins delay to let everyone arrive. Loo Qs were long.
One highlight of the evening was Richard trying (and failing) to be added to Tenke's Boys. They were having none of it.
Jason was also there in the Administration zone trying very hard to remember his name, my dossard is in H for Hollinger, ah no sorry my name is Borgen it will be under B, finally they found it in V for Von Borgen. What sort of runner forgets his name - have you had enough water?
Hardly had done 2 laps of the track when it was time to shuffle down to the start. I had forgotten how tight this one got after the 1st km when we hit the woods and I was badly placed at the start and could not get to the right speed - went through a downhill 1st km in 4:16 which was annoying. The ground was chewed up by dangerous cows and there was a cow pat slalom - through the fields was hard work and ankle destroying stuff. I found the up hills tough but was good on the downhill bits making up some speed.
In the woods it was too narrow to overtake. Although I did sneak past a few when the woods cleared to the side.
The nicest bit was where there was fresh wood chip down on the ground, lovely springy feel and that lifted me a bit.
The last drag along the bottom field before the climb home took forever, just watching the guys ahead slog up the hill made me feel even more exhausted. Dug deep and held on. At the top - more hill a turn and then suddenly that's it 50m of running track and it is all over.
39:29 on the garmin and 39:43 - the bad placement at the start cost me some 15 seconds which were expensive as they contributed to the down fall of Tenke's Boys to second place in the mixed team event.
As usual Tenke won the ladies and James was in 2 mins before me. Jason and Naly had a brilliant sprint finish which Jason won by 0.4 seconds!
Great to meet James' family and get the old sausage meal and beer thing going again.
Garmin
Tuesday 21 August 2012
6.1m Airport Hill in the heat
Running was a mistake today. It was far too hot.
I melted on the hill and even the hard clip back never really got up to the TPV race pace I was looking for.
Over took several people, of note the shuffling bloke in LONG trousers and a lady who in buckets of sweat and looked how I felt.
Lesson learnt - on days like this go early or go to the pool!
Garmin
I melted on the hill and even the hard clip back never really got up to the TPV race pace I was looking for.
Over took several people, of note the shuffling bloke in LONG trousers and a lady who in buckets of sweat and looked how I felt.
Lesson learnt - on days like this go early or go to the pool!
Garmin
Sunday 19 August 2012
5m with the lad
Got dropped at La Ligniere with Paul and the idea was for me to show him the route home without having to go along the main Route du lac. However, I think it is too complicated and hilly to let him try it on his own.
It was still hot, but we were also recovering from a lovely day in the Valley de Joux where we'd been sailing, stand up paddling and messing around in a Kayak.
Paul ran faster and faster getting more and more annoyed the whole way. He channels all his anger and determination into his running and was sometimes was emotional but super focused. No chance of any conversation. Just faster and faster kms - I've never seen anything like it. I'm not sure it's healthy for me to run with him....
Garmin
It was still hot, but we were also recovering from a lovely day in the Valley de Joux where we'd been sailing, stand up paddling and messing around in a Kayak.
Paul ran faster and faster getting more and more annoyed the whole way. He channels all his anger and determination into his running and was sometimes was emotional but super focused. No chance of any conversation. Just faster and faster kms - I've never seen anything like it. I'm not sure it's healthy for me to run with him....
Garmin
Saturday 18 August 2012
6.2 Sentier des Toblerones
It was the Last day of Kids Games when they go off to Avanches, so dropped off the children at the buses in Gland and noticed that Patrick was there in his running kit, so I suggested we run together. He was planning to run home to Le Vaud up the Sentier des Toblerones and I had nothing in particular in mind so that's what we did.
Great to see Patrick again and run with the mountain legend. The cool of the trees and the running water in the stream were much more enjoyable than the exposed road running I've done lately. We chatted all the way up as far as la Cezille where we hit 30 mins and I decided to turn back.
The way down was easier, but not much faster as this trail is tricky with lots of tree routes and stones to trip over.
Left foot was tight and the strain on the outside of the foot was bothering me more than normal. I think the rough terrain was not helping.
Got back slightly too soon and having only done 8km I added on another 2 by going down the trail past where we had the base camp on the last dangerous wide game and enjoyed those memories.
Good 150m climb today.
Garmin
Great to see Patrick again and run with the mountain legend. The cool of the trees and the running water in the stream were much more enjoyable than the exposed road running I've done lately. We chatted all the way up as far as la Cezille where we hit 30 mins and I decided to turn back.
The way down was easier, but not much faster as this trail is tricky with lots of tree routes and stones to trip over.
Left foot was tight and the strain on the outside of the foot was bothering me more than normal. I think the rough terrain was not helping.
Got back slightly too soon and having only done 8km I added on another 2 by going down the trail past where we had the base camp on the last dangerous wide game and enjoyed those memories.
Good 150m climb today.
Garmin
Friday 17 August 2012
6.2m with a fast km
Easy run in the mid-day sun with two interesting bits:
1) A fast 6th km. I have no idea where the thought came from, but it came and stuck and I did it. I ran the 6th km at TPV race pace. I was dying after one minute at 3:36min kms so eased and held it ok till the last quarter where I slowed and finished at 3:50. I should really be able to do that no problem. Breathing was wheezy and head spinning at the end. Legs we fine.
2) Tibet massacre: out side the president Wilson hotel there were about 10 Chinese soldiers with wooden machine guns pointing them at the heads of the kneeling protesters and praying monks. Very effective and successful way to get their point across. I think I feature in some of the press photos! They also had a small army of people collecting signatures and telling people about the show. Pretty impressive operation.
More about my protesting Tibetans
Garmin
1) A fast 6th km. I have no idea where the thought came from, but it came and stuck and I did it. I ran the 6th km at TPV race pace. I was dying after one minute at 3:36min kms so eased and held it ok till the last quarter where I slowed and finished at 3:50. I should really be able to do that no problem. Breathing was wheezy and head spinning at the end. Legs we fine.
2) Tibet massacre: out side the president Wilson hotel there were about 10 Chinese soldiers with wooden machine guns pointing them at the heads of the kneeling protesters and praying monks. Very effective and successful way to get their point across. I think I feature in some of the press photos! They also had a small army of people collecting signatures and telling people about the show. Pretty impressive operation.
More about my protesting Tibetans
Garmin
Thursday 16 August 2012
5m Rolle Classic
Set off thinking an easy run to recover and actually managed marathon pace (8 min miles) which was pleasing.
Not done this route for a while so good to whip around and nothing bad from the race. Felt recovered, if a little sleepy from the late nights.
Garmin
Not done this route for a while so good to whip around and nothing bad from the race. Felt recovered, if a little sleepy from the late nights.
Garmin
Wednesday 15 August 2012
5.0m Penthaz TPV 2012 Etape 2
That's more like it!
The clouds moved in through the afternoon and took the edge off the temperature. It was hot, but not unbearable.
Tenke, Stefan and I were all on the same train, I found Tenke in the station at Nyon and we found Stefan in the train to Genolier.
Caught up with James before and then everyone split for their warm ups while I hung around waiting for the family to show up and got my hrt going by trying to work out the childcare arrangements and stressing my self that they had yet to show up. Once they were here we quickly figured the finer points of the handover and I shot off to try and get a quick warm up in. But it worked well, I ran out the first 800m, fiddled with my shoes and ran back checking out the elite and saw Tenke too. Saw the family encamped on an embankment so had a quick chat and made my way back to the start. Went 10 rows deep as I wanted to run fast down the first 3.5 km and then just try and hold my place from there.
Race went almost according to plan. I took off like the wind and clocked a 3:40 first km followed by a 3:59 and then a 4:01. That's red line for me. Then the hills. I tried to tread them like old friends, having run here lots with the mini foullee glandoise I know these trails well. I tried to focus and keep pace on the ups and work the downs hard to keep the placing I had.
I had to walk twice, but on the second time I was overtaking as I walked. About km 5 I started trading places with a tall and noisy lady. She got noisier as the race went on. I had to concentrate hard not to drop off the pace on the zig zag and then down the steep hill to the brook nearly sent the lady flying. I skipped down and kicked hard over the wooden bridge trying to claw back some time before the horrible climb back to the finish.
And it was tough. I caught a glimpse of the building through the trees and it seemed so very high above us. Still I knew we were nearly done and pushed through and decided the crowd were only cheering for me and that got my past the lady. As I got to the top I sprinted for the line - the kids were there and I kicked again for them. Great feeling.
New nice touch was a massage which was very welcome as was the free apple and drink.
Then I saw Stefan come in and he was looking good.
Tenke found us and Lia and I helped her with the paparazzi who were interviewing her in French as guess what, she was the winning lady, in a stonking 31:35!
Caught up with Jason too, he was running under his pen name tonight, but great to see him again.
Saw Patrick and also Victoria and finally met her hubbie Rob.
Naly, Stefan, Jason and the kids then enjoyed a great meal.
I was 36:11 (one age place better and 11 seconds better then last year but slower than 2010) added to James' time of 34:11 put us in first place.
And it seems last week's result was recalculated and Tenke's Boys were first there too!
What a great feeling to be in a winning team!
Garmin
Monday 13 August 2012
6.1m Airport Hill
Airport hill in the heat. Again.
Not a lot to say, except hot and hard. Swim tomorrow in the outdoor pool to recover for the race.
Garmin
Not a lot to say, except hot and hard. Swim tomorrow in the outdoor pool to recover for the race.
Garmin
Sunday 12 August 2012
3m super easy
Very tired following the fisherman's fete at the port on Sat night.
Out with Paul and Charles. After 0.8 miles Paul headed home, Charles apparently walked.
Squeezed out the port and back to make the 3 miles.
Garmin
Saturday 11 August 2012
13.1m slow half
Thankfully the planned run with James was called off at the last minute as I don't think there is any way I could have held his marathon pace for a half today, which was kinnda the plan.
So I was billy no mates on the train to Nyon.
From there I took route 4 all the way back to Rolle, going down to the port via the Pre Vert to make sure of the 13.1 miles.
Struggled more at the beginning and felt better as it progressed.
In Gland just after the river tunnel where the mini hydro station is I thought there were two guys hanging out of the roof of the power station. Actually, it was two biker's all in one leathers hanging, but it really looked like two people!
It is hard to go fast on the trails and I noticed I was a bit faster on the roads.
At the end I made it to marathon pace for mile 12 down to Rolle, but I forgot I was trying to go more quickly until half way through the last mile so tried a sprint finish but even that was not enough to get the last mile under marathon race pace. 1:54 for a half is pretty slow by any standard, but I wanted an easy long run today, so that's what I got. Hrt ave was only 128, felt like I could keep going for ever at that work rate.
Garmin
So I was billy no mates on the train to Nyon.
From there I took route 4 all the way back to Rolle, going down to the port via the Pre Vert to make sure of the 13.1 miles.
Struggled more at the beginning and felt better as it progressed.
In Gland just after the river tunnel where the mini hydro station is I thought there were two guys hanging out of the roof of the power station. Actually, it was two biker's all in one leathers hanging, but it really looked like two people!
It is hard to go fast on the trails and I noticed I was a bit faster on the roads.
At the end I made it to marathon pace for mile 12 down to Rolle, but I forgot I was trying to go more quickly until half way through the last mile so tried a sprint finish but even that was not enough to get the last mile under marathon race pace. 1:54 for a half is pretty slow by any standard, but I wanted an easy long run today, so that's what I got. Hrt ave was only 128, felt like I could keep going for ever at that work rate.
Garmin
Friday 10 August 2012
7.2m including 4x1km reps
It was very hot and sunny today.
The fete de Geneve is still going on so both the left and right banks of the lake have been transformed into a massive fair ground for rich people. 6 francs for a ride? I'll pass.
The heat was made all the more heady by the smell of street food being prepared everything from hot dogs and pasta to candy floss and bonbons was on offer.
Grandstands were set up for the fireworks this weekend and there were too many people.
Found Tenke zipping around the Jardin Anglais as planned and we had to get beyond the baby plage de Geneve before there was enough space to do anything.
I had in mind 1km reps and so we agreed to do 4, 2 out and 2 back.
It was awful. Tried to hold the 4min km pace and was gutted each time the 4m were up and I seemed to have not managed the 1km.
But actually it turned out I was not doing 4mins on as I thought but 1km reps by distance.
3:57 for the first one
4:06
4:05
3:57 for the last
So considering we were tired from Wed's race, that was ok I suppose.
Jogged back and took a cold shower to try and cool down, which worked for a bit.
That was pretty intense, although Garmin only rated it as 3.7 effort.
Garmin.
The fete de Geneve is still going on so both the left and right banks of the lake have been transformed into a massive fair ground for rich people. 6 francs for a ride? I'll pass.
The heat was made all the more heady by the smell of street food being prepared everything from hot dogs and pasta to candy floss and bonbons was on offer.
Grandstands were set up for the fireworks this weekend and there were too many people.
Found Tenke zipping around the Jardin Anglais as planned and we had to get beyond the baby plage de Geneve before there was enough space to do anything.
I had in mind 1km reps and so we agreed to do 4, 2 out and 2 back.
It was awful. Tried to hold the 4min km pace and was gutted each time the 4m were up and I seemed to have not managed the 1km.
But actually it turned out I was not doing 4mins on as I thought but 1km reps by distance.
3:57 for the first one
4:06
4:05
3:57 for the last
So considering we were tired from Wed's race, that was ok I suppose.
Jogged back and took a cold shower to try and cool down, which worked for a bit.
That was pretty intense, although Garmin only rated it as 3.7 effort.
Garmin.
Thursday 9 August 2012
3.8m Recovery
Super slow recovery run in the heat of the day.
Explored the beach just beyond the bottom field, pain to get to as you need to run along the big road, but still nice once there.
On the way back a guy in front of me had a drink at the bottom of the botanic gardens and then I had to tank it up the hill to avoid him overtaking me.
Garmin
Explored the beach just beyond the bottom field, pain to get to as you need to run along the big road, but still nice once there.
On the way back a guy in front of me had a drink at the bottom of the botanic gardens and then I had to tank it up the hill to avoid him overtaking me.
Garmin
Wednesday 8 August 2012
5.26m Penthaz TPV 2012 Etape 1
I was a full 2:42 slower than last year at this one. 74 places over all and 16 in my age group worse than last time, so the heat excuses don't work as that should have applied to everyone!
I don't understand how my running is so bad these days.
Still it was a hot evening. But at least the warm up with Tenke and James meant my Hrt profile looked ok in the race. I tried to go faster, but somehow the whole thing felt like a training run. I saw Partrick in the first km which was a slow 4:40 running through the crowed, but I found myself chatting away with him before I recalled this was actually a race!
Anyway, James was semi injured and Tenke was disappointed with her time. But her time was so amazing it compensated for my poor showing.
Tenke was first lady and that pushed Tenke's Boys to 2nd place. Whoop Whoop.
Garmin
I don't understand how my running is so bad these days.
Still it was a hot evening. But at least the warm up with Tenke and James meant my Hrt profile looked ok in the race. I tried to go faster, but somehow the whole thing felt like a training run. I saw Partrick in the first km which was a slow 4:40 running through the crowed, but I found myself chatting away with him before I recalled this was actually a race!
Anyway, James was semi injured and Tenke was disappointed with her time. But her time was so amazing it compensated for my poor showing.
Tenke was first lady and that pushed Tenke's Boys to 2nd place. Whoop Whoop.
Garmin
Monday 6 August 2012
Sunday 5 August 2012
Friday 3 August 2012
23m total of holiday runs
Catch up!
Some nice running in Sirmione, but really too hot.
Was eaten alive by the insects and could not sleep as it was too hot and we were being bitten. That mean it was hard to get up and run early enough to be out before the sun started to make running impossible.
6m run
1.5m run to get the bread with Paul
10m run only decent distance achieved over the two week holiday
In Vittorio Veneto it was a similar story, but add lots of good food and wine, getting up was even harder.
3.5m run around the villa
1.5m run along the cycle track, then the running track 400m reps in the heat of the day
And that's probably going some way to explain my poor performances of late.
Some nice running in Sirmione, but really too hot.
Was eaten alive by the insects and could not sleep as it was too hot and we were being bitten. That mean it was hard to get up and run early enough to be out before the sun started to make running impossible.
6m run
1.5m run to get the bread with Paul
10m run only decent distance achieved over the two week holiday
In Vittorio Veneto it was a similar story, but add lots of good food and wine, getting up was even harder.
3.5m run around the villa
1.5m run along the cycle track, then the running track 400m reps in the heat of the day
And that's probably going some way to explain my poor performances of late.
Friday 20 July 2012
7.45m with Tenke
Ran to Tenke's office then ran beyond the running track at Bout du Monde.
Struggled on the way back and need to take a tram!
Garmin
Struggled on the way back and need to take a tram!
Garmin
Wednesday 18 July 2012
8m Lakeside
Decided to go lakeside and long.
It was heaving by the lake and slow was the order of the day. I even let someone overtake. Ok, I chased them down and would have got them back if they guy had not looped back.
The jet d'eau was looking good and the tiny hint of wind made it twist gently as it fell giving it a mystical look.
Just after jardin anglais a lady was standing next to an enormous pile of towels and ran in front of me and started gobbing of to a waiter. I assumed they were being delivered for the big tourist boat moored there.
On the way back, made it to beyond a very busy Geneve Plage, at the same spot there were two ladies dishing out towels. So I got one. Another Lufthansa gift to add to the sunglasses I got from them last night in Nyon. Wonderful.
Garmin
It was heaving by the lake and slow was the order of the day. I even let someone overtake. Ok, I chased them down and would have got them back if they guy had not looped back.
The jet d'eau was looking good and the tiny hint of wind made it twist gently as it fell giving it a mystical look.
Just after jardin anglais a lady was standing next to an enormous pile of towels and ran in front of me and started gobbing of to a waiter. I assumed they were being delivered for the big tourist boat moored there.
On the way back, made it to beyond a very busy Geneve Plage, at the same spot there were two ladies dishing out towels. So I got one. Another Lufthansa gift to add to the sunglasses I got from them last night in Nyon. Wonderful.
Garmin
Monday 16 July 2012
6m Airport hill, signs of progress
Tummy upset on Friday and a light cold and lack of sleep conspired to keep me distinctly off the trails and roads this weekend. Zero miles achieved.
So, effectively 4 days rest combined with a pleasant 20 degrees meant that I there was just a slight chance this would be a decent run. I got around the bottom field overtaking a few people and hit the hill with a lady just in front who was closing hard on a group of three 100m ahead of her. I reeled the lady in and caught her, just as the group realised she was going to catch them and as they moved to get out of her road they had to re-adjust again as I went through.
At the top of the hill I was sure I was not too far off a couple of good miles and so I tried to hold the effort and on the 3rd mile, which is downhill I made good progress and clocked a 7:15 mile. Did the kink in the forest and noticed that the benches that were marked with an orange arrow had now all been lifted, a concrete base created and then the bench stuck back down on the concrete bases. The Swiss know how to look after a trail and love their concrete.
Stopped at mile 4 as it was now too hot. I drank at the fountain and the hrt recovery was fast and felt good. Let myself enjoy the moment and then did the slog up the hill to the fountain restaurant. On the last mile down to Nations two targets present themselves ahead. One was easily caught just before the US mission, but the second was faster and crossed the road before the steep decent. I counted him through several lampposts and was pleased to discover each time it was less - 20, 12, 8, 6 got him!
That probably explained the 6:20 last mile! Cheered me up no end.
Garmin
So, effectively 4 days rest combined with a pleasant 20 degrees meant that I there was just a slight chance this would be a decent run. I got around the bottom field overtaking a few people and hit the hill with a lady just in front who was closing hard on a group of three 100m ahead of her. I reeled the lady in and caught her, just as the group realised she was going to catch them and as they moved to get out of her road they had to re-adjust again as I went through.
At the top of the hill I was sure I was not too far off a couple of good miles and so I tried to hold the effort and on the 3rd mile, which is downhill I made good progress and clocked a 7:15 mile. Did the kink in the forest and noticed that the benches that were marked with an orange arrow had now all been lifted, a concrete base created and then the bench stuck back down on the concrete bases. The Swiss know how to look after a trail and love their concrete.
Stopped at mile 4 as it was now too hot. I drank at the fountain and the hrt recovery was fast and felt good. Let myself enjoy the moment and then did the slog up the hill to the fountain restaurant. On the last mile down to Nations two targets present themselves ahead. One was easily caught just before the US mission, but the second was faster and crossed the road before the steep decent. I counted him through several lampposts and was pleased to discover each time it was less - 20, 12, 8, 6 got him!
That probably explained the 6:20 last mile! Cheered me up no end.
Garmin
Wednesday 11 July 2012
4m lakeside
Was very tired today and it was hot.
I noticed much of the botanic gardens was back to normal after almost a year of renovation. Explored the higher paths just for fun.
On the way to the underpass a large insect tried to get into my mouth but luckily it bounced off a tooth and back out - horrible to feel something big and hairy in my mouth like that. Saw it bouncing along the path and I hope it was a freaked out as I was.
Jogged down to the lake and turned at Paquis.
Easy at just faster that 9 min miles and felt like not much effort.
Garmin
I noticed much of the botanic gardens was back to normal after almost a year of renovation. Explored the higher paths just for fun.
On the way to the underpass a large insect tried to get into my mouth but luckily it bounced off a tooth and back out - horrible to feel something big and hairy in my mouth like that. Saw it bouncing along the path and I hope it was a freaked out as I was.
Jogged down to the lake and turned at Paquis.
Easy at just faster that 9 min miles and felt like not much effort.
Garmin
Tuesday 10 July 2012
6m Airport hill
Slight rain at the off and by the time I hit the botanic gardens I was
appreciating the rain and trying to go a bit faster. Over took a couple
of runners in the bottom field and noted with glee that mile one was
7:56 so under 8 already!
But the hill killed me again. 9:16 to the top leaving me with 72 seconds to recover over 4 miles, which I did manage.
After the hill on the way down to the woods I over took a group and then was pleased to find that although they took the straight path through the woods and I did the kink I was still ahead when I came out the kink!
The rain had stopped and it was muggy. I found it hard back up the hill. I challenged that thought and relaxed and imagined being pulled up the hill by a wire attached to the lamp posts. That kinnda worked as I also thought more about form and focused on light and mid sole footfalls.
Last mile I let go and used the gravity to pull me down the hill and before I knew it I was flying along at 6:30 minute mile pace. Felt great and was the most enjoyable part of the run.
Ave pace overall was 7:51, but that last mile was a stonking 6:39 min mile pace.
Garmin
But the hill killed me again. 9:16 to the top leaving me with 72 seconds to recover over 4 miles, which I did manage.
After the hill on the way down to the woods I over took a group and then was pleased to find that although they took the straight path through the woods and I did the kink I was still ahead when I came out the kink!
The rain had stopped and it was muggy. I found it hard back up the hill. I challenged that thought and relaxed and imagined being pulled up the hill by a wire attached to the lamp posts. That kinnda worked as I also thought more about form and focused on light and mid sole footfalls.
Last mile I let go and used the gravity to pull me down the hill and before I knew it I was flying along at 6:30 minute mile pace. Felt great and was the most enjoyable part of the run.
Ave pace overall was 7:51, but that last mile was a stonking 6:39 min mile pace.
Garmin
Sunday 8 July 2012
5m Allaman Buchillon
The rain was battering down and had woken me early this morning. However, as the appointed time to meet Richard drew closer it eased off slightly and when he arrived the thunder and lightening had passed and the rain was just "heavy" whereas earlier it had been at "monsoon" levels.
We drove to Allaman and I kicked myself at not having made contact properly with Steve as he'd sent me a text which had crossed with Richard's email so we missed each other today. We passed Perroy 15min too early and in a car rather than on foot. Sorry Steve!
The forest offered some protection from the rain, but was pretty wet with lots of puddles. I nearly went over trying to avoid one and then banged my head on a branch.
Crossed the Aubonne and looped around Buchillon before guessing a route through the forest which worked to get us back to the Aubonne crossing.I bumped a branch that sprayed Richard. Enjoyed that moment :)
Looped back on the high road and we were both delighted to see the car.
As usual great therapy to run with my dear buddy from Burtigny.
Garmin
We drove to Allaman and I kicked myself at not having made contact properly with Steve as he'd sent me a text which had crossed with Richard's email so we missed each other today. We passed Perroy 15min too early and in a car rather than on foot. Sorry Steve!
The forest offered some protection from the rain, but was pretty wet with lots of puddles. I nearly went over trying to avoid one and then banged my head on a branch.
Crossed the Aubonne and looped around Buchillon before guessing a route through the forest which worked to get us back to the Aubonne crossing.I bumped a branch that sprayed Richard. Enjoyed that moment :)
Looped back on the high road and we were both delighted to see the car.
As usual great therapy to run with my dear buddy from Burtigny.
Garmin
Saturday 7 July 2012
12.7m Nyon Rolle
Out on my lonesome today for one of my favourite routes. 7:12 train to Nyon and back on the route 4 and route 3 trails back to Rolle.
Dramatic views over the lake from Prangins and as I came down to Promenthoux beach there was a hot air balloon raising majestically over the lake. Also saw a couple coming into the beach on stand up paddles.
Only one golfer on the golf course and then thought about cutting it short, but decided to do the sentier des toblerones up to the railway. Lots of slippy tree roots and stones and right angle turns to was super focused on staying upright. Managed to the railway and just as I was thinking the tough bit was done, I notices someone come out of the building next to the railway and lots focus, stepping on a big concrete thing and nearly sending me over - I thought I'd twisted something but as the foot hit the ground it held up ok. Phew!
In the forest behind the Ligniere hospital I was admiring their panels with the little meditation text so much I missed the route 4 turn and ended up at the route Swiss, but it was ok as there I could double back on a riverside path I have never been on before.
At La Dollle, just before the river I was faced with a large group of swiss german walkers who wanted to visit the historic building on the other side of the railway. Jason and I have been over there and it is very definitely private property - so I explained to someone who could speak french, that they had better not cross the bridge and just follow the path.
Garmin
Dramatic views over the lake from Prangins and as I came down to Promenthoux beach there was a hot air balloon raising majestically over the lake. Also saw a couple coming into the beach on stand up paddles.
Only one golfer on the golf course and then thought about cutting it short, but decided to do the sentier des toblerones up to the railway. Lots of slippy tree roots and stones and right angle turns to was super focused on staying upright. Managed to the railway and just as I was thinking the tough bit was done, I notices someone come out of the building next to the railway and lots focus, stepping on a big concrete thing and nearly sending me over - I thought I'd twisted something but as the foot hit the ground it held up ok. Phew!
In the forest behind the Ligniere hospital I was admiring their panels with the little meditation text so much I missed the route 4 turn and ended up at the route Swiss, but it was ok as there I could double back on a riverside path I have never been on before.
At La Dollle, just before the river I was faced with a large group of swiss german walkers who wanted to visit the historic building on the other side of the railway. Jason and I have been over there and it is very definitely private property - so I explained to someone who could speak french, that they had better not cross the bridge and just follow the path.
Garmin
Friday 6 July 2012
5m Bout du Monde track
Tenke suggested a meet at the track, but it is a fair old way down to Bout du Monde from Nations, with the bus doing a tour of Geneva and taking 35 minutes, I was sure I could do better. So I made a mental note of the Trams and buses that might help me and got one strait away that would get me, er, to the bottom of the hill and it went at walking pace. Ran the length of the tram 12 route and 4 came the opposite way and not one over took me. Decided to stick to the riverside trails and be a shade late. The Arve was in full spate after all the rain we've had - it was menacingly cold, grey and dramatic.
Tenke was there already knocking out 100m on/off so I joined in and survived 4 laps of that to do 8x 100m on 100m off. I had to ask for more recovery time as it was too fast for me. It was very hot and I've no idea how fast I was going.
Tenke kindly jogged me back to the tram stop where I was able to sprint for a tram and that got me all the way to Bel Air Citi from where I got a bus up the hill to 22 cantons and jogged to the co-op for some food.
Totally whacked.
Garmin
Tenke was there already knocking out 100m on/off so I joined in and survived 4 laps of that to do 8x 100m on 100m off. I had to ask for more recovery time as it was too fast for me. It was very hot and I've no idea how fast I was going.
Tenke kindly jogged me back to the tram stop where I was able to sprint for a tram and that got me all the way to Bel Air Citi from where I got a bus up the hill to 22 cantons and jogged to the co-op for some food.
Totally whacked.
Garmin
Thursday 5 July 2012
5m Rolle Perroy Classic
Grey morning with a hint of light rain. However, not as cool as it looked going up the hill, but still made it through mile one in 8:25 after a bit of kick through the last 0.2 to get it under 8 and a half.
Going through Perroy I could sense the pace was there if I wanted it and so I decided I did want it and raced myself to the Perroy Gates and I won!
Down the hill was just not quite a 7min mile but very close (2 seconds) so I tried to keep a decent clip together out to the port and then I held the pace home working the hill hard.
Not a bad effort, ave pace 7:33
Garmin
Wednesday 4 July 2012
5m lakeside
Sunny and hot out of the shade today so ran under trees or anything else that caste a shadow.
Most exciting moment today was just after mile one a lady on a bike joined the path I was on making a blind right turn onto the lakeside path. We both nearly went over and she tacitly admitted fault by saying 'pardon' after recovering from the wobble.
Managed to have one faster mile at the 4th which was only 7:42 and then cut back up the short route to the office as I was time pressured.
Garmin
Most exciting moment today was just after mile one a lady on a bike joined the path I was on making a blind right turn onto the lakeside path. We both nearly went over and she tacitly admitted fault by saying 'pardon' after recovering from the wobble.
Managed to have one faster mile at the 4th which was only 7:42 and then cut back up the short route to the office as I was time pressured.
Garmin
Monday 2 July 2012
6.1m Airport hill
This time light rain and almost cold with grey skies. I was determined to try and get a decent time knocked out around the hill.
Through the botanic gardens I over took a bloke and then after the bottom field loop I got to overtake him again on the hill. As I closed him down I listened to his heave breathing and the slap slap as his feet crashed into the road. I tried to make my footfalls as light as possible in response.
Uneventful to the top and down to the forest where I took the paths to make the kink in the woods. Stopped to get a drink just before the big carpentry place and then slogged it out up the hill. I spotted one person ahead and then she over took a group of 5 and so I pushed after them and spent the next half mile picking them off. Last two turned right after the American mission, so technically I did not catch them.
On the way down I was pleased with the last mile that came in at a respectable 6:40.
Shade disappointed not to be faster over all, but it was another good workout according to Garmin, 4.4 out of 5.
Through the botanic gardens I over took a bloke and then after the bottom field loop I got to overtake him again on the hill. As I closed him down I listened to his heave breathing and the slap slap as his feet crashed into the road. I tried to make my footfalls as light as possible in response.
Uneventful to the top and down to the forest where I took the paths to make the kink in the woods. Stopped to get a drink just before the big carpentry place and then slogged it out up the hill. I spotted one person ahead and then she over took a group of 5 and so I pushed after them and spent the next half mile picking them off. Last two turned right after the American mission, so technically I did not catch them.
On the way down I was pleased with the last mile that came in at a respectable 6:40.
Shade disappointed not to be faster over all, but it was another good workout according to Garmin, 4.4 out of 5.
Sunday 1 July 2012
6.25m easy like Sunday morning.....
My attempt at a last minute rally of everyone I know who runs in the area resulted in a much better bag of excuses than normal.
Mr Leakey winning the best excuse with I cycled round the lake yesterday - that's 183km btw!
So it was James and Victoria who showed up in the rain neither of whom I had ever run with before, in fact I have only just met Victoria the Wed before and this was the first time I'd ever met James.
James is preparing for Amsterdam (marathon) so he's committed to a pretty gruelling training plan. He'd done 16 in the heat of the day yesterday so an easy run in the rain was probably ok.
The rain hit Rolle at 5:23 when I was woken by an almighty thunder clap followed by the battering of the rain on the roof - I lept out of bed to sort out the table on the balcony and then struggled to get any more sleep before the RV.
James was right on time and Victoria's train was 2mins later.
We did the high Perroy route to get the hill out of the way asap and Victoria's answer to all route related questions was either "down" or "back".
Back at Rolle Victoria kindly offered to sort out the croissants at the bakery while James and I ran out to the end of the port and back. On the way back from the port there was a guy jogging ahead and I figured we could catch him and James agreed. We got him at the castle! That explains the silly sub six min mile section.
So all in all a great introduction to running with James and Victoria.
Guys - you missed out!
Garmin
Mr Leakey winning the best excuse with I cycled round the lake yesterday - that's 183km btw!
So it was James and Victoria who showed up in the rain neither of whom I had ever run with before, in fact I have only just met Victoria the Wed before and this was the first time I'd ever met James.
James is preparing for Amsterdam (marathon) so he's committed to a pretty gruelling training plan. He'd done 16 in the heat of the day yesterday so an easy run in the rain was probably ok.
The rain hit Rolle at 5:23 when I was woken by an almighty thunder clap followed by the battering of the rain on the roof - I lept out of bed to sort out the table on the balcony and then struggled to get any more sleep before the RV.
James was right on time and Victoria's train was 2mins later.
We did the high Perroy route to get the hill out of the way asap and Victoria's answer to all route related questions was either "down" or "back".
Back at Rolle Victoria kindly offered to sort out the croissants at the bakery while James and I ran out to the end of the port and back. On the way back from the port there was a guy jogging ahead and I figured we could catch him and James agreed. We got him at the castle! That explains the silly sub six min mile section.
So all in all a great introduction to running with James and Victoria.
Guys - you missed out!
Garmin
Friday 29 June 2012
5.9m Airport hill
Backing searing heat. Like running through a soup of heavy air. Each
patch of shade I sought out brought some relief as did the occasional
breath of wind that blew.
I felt like perceived effort was very high, but with the heat I just managed the 8 min miles I did at the marathon. But the perceived effort matched the hrt. Garmin rated that as 4.8 out of 5.0, so did I. Thanks Garmin!
I felt like perceived effort was very high, but with the heat I just managed the 8 min miles I did at the marathon. But the perceived effort matched the hrt. Garmin rated that as 4.8 out of 5.0, so did I. Thanks Garmin!
Monday 25 June 2012
6m Airport hill again, fairly easy
In spite of the rain overnight and this morning the
grass was dry in the botanic gardens so I got the bottom field done for
the first time in ages.
By now it was sweltering and I struggled up the hill try in shake a lady who had tucked in sly-ly behind me at the bottom of the hill. Dropped her before the top field.
Major road resurfacing at the plateau which blocked the road for cars, but just passable on foot.
Got some decent speed on the last mile, which I enjoyed, but this was cut short by the underpass to co-op being closed.
8:20 ave pace. Lap two up the hill was a shocking 10 minutes!
Garmin
By now it was sweltering and I struggled up the hill try in shake a lady who had tucked in sly-ly behind me at the bottom of the hill. Dropped her before the top field.
Major road resurfacing at the plateau which blocked the road for cars, but just passable on foot.
Got some decent speed on the last mile, which I enjoyed, but this was cut short by the underpass to co-op being closed.
8:20 ave pace. Lap two up the hill was a shocking 10 minutes!
Garmin
Sunday 24 June 2012
9m Easy Sunday long run
Been feeling very much like I needed to get out
for a 'long' run lately. Post marathon sluggishness, injury and lack of
motivation were getting me down a bit. So I was determined to get out
this morning.
Hit the trail to Perroy at 8:45 and the night before caught up with me straight away. A killer combo of beer, malakofs, assiette valaisane, ham and cheese crepes and a late night and a coffee at 10pm meant this run was going to be easy.
Took the high road beyond Perroy - took Steve's tip - and avoided the detour to the centre.
Went over the cement factory bridge and was then thinking about some friends in Etoy (Abbie and Seth) which meant I missed the trail by the Aubonne river and only realised as I started crossing the road bridge.
Came back along the two beaches route.
Very slow, but first run of any distance since April.
Garmin
Hit the trail to Perroy at 8:45 and the night before caught up with me straight away. A killer combo of beer, malakofs, assiette valaisane, ham and cheese crepes and a late night and a coffee at 10pm meant this run was going to be easy.
Took the high road beyond Perroy - took Steve's tip - and avoided the detour to the centre.
Went over the cement factory bridge and was then thinking about some friends in Etoy (Abbie and Seth) which meant I missed the trail by the Aubonne river and only realised as I started crossing the road bridge.
Came back along the two beaches route.
Very slow, but first run of any distance since April.
Garmin
Friday 22 June 2012
5.8m lake side
Another hot day today.
Highlight of the run was the spray in Jardin Anglais which I managed to run through - very refreshing indeed.
There was also a beach volley ball pitch with grand stand and stalls around it set up out side the Kempinski. Quite a buzz around there and I caught a glimpse of the match....
Garmin
Highlight of the run was the spray in Jardin Anglais which I managed to run through - very refreshing indeed.
There was also a beach volley ball pitch with grand stand and stalls around it set up out side the Kempinski. Quite a buzz around there and I caught a glimpse of the match....
Garmin
Thursday 21 June 2012
2.5m Tour de la Dole
It was la mini foulee glandoise's last outing of the season, so something special was planned. Run in the mountains followed by a fondue.
On the way up to the buvette de la Barillette the rain turned to hail that was being blown horizontally. Scary drive up with bits of tree landing on the road and the waves of hail battering the car.
Paul lept out the car and ran up a close by hill while I sorted my kit out. He came back and excitedly annouced it was just like Scotland - zero visability, driving wind and horizontal hail!
We parked up and the phone rang. The rest of the group had decided to go back down the hill and run at the bottom then come up after their jog. So Paul and I were the only ones to have made it to the top. We decided to go for it and went out anyway. It looked nothing like this picture.
Paul spotted a cave so we went truly wild to check out the cave, where we sheltered for a bit. On the way there we saw two chamois.
We battled on to the top, past the giant golf ball (really it is the sky guide radar center for the airport at geneva), just after this point we stumbled across another chamois right in front of us. It jumped over the dry stone wall in front of us and vanished into France. It looked a lot like the one in this picture, but ours had bigger horns.
We took the steep path down and made it back to the buvette where by this time everyone else was nice and cosy by the fire. We got changed and had a great fondue and chat with the lovely people who run the club.
On they way down, we saw a magnificent red deer at the side of the road.
Garmin
Wednesday 20 June 2012
5.3 Airport hill
I set out thinking that a fast one might be on. But the rain had stopped and the sun had doubled the temperature.
There was still water on the ground so the bottom field was not on and that meant hitting the hill before being fully warmed up.
Over took a few on the hill and Garmin said 8:45 for the mile with the hill. Kicked at the top and felt like I flew down to the woods, but no I was still struggling to get below 7:30.
Thought about taking the longer little path in the woods but in the end decided not to get muddy and kept on the main route. Struggled back up the hill and realised although the perceived effort was high the speed was not there. Pushed to the top and enjoyed a splash of water at the restaurant du fontaine before the downhill.
Tried to get close to a sub 7 mile down the hill but could only get to 7:03 and even that only had my min mile ave at 7:56 which is the same as last week with half the effort. Turns out (o the joy of Garmin connect's compare activities) that the last mile was faster than the other recent airport hills but I am not going up hill as fast as I should me. More hills.....
Garmin
Sunday 17 June 2012
10x 100m reps, 1 min recovery
Finally manage to drag myself to the track for the first time in ages and I decided to go for 100m reps with one minute recovery.
Stefan lives right by the track to I warmed up by swinging by to see if he fancied it. No chance, as I had blisters from 11km of mountain running in Aubonne yesterday, well done mate!
Although I was very glad of the water he provided for me at the end of the session.
It was far too hot, mid day on a scorcher was not the best plan, but I felt the need and this was the only window of opportunity to get out so I took it.
In spite of the searing heat and slight snivels, I was a shade faster than the last time I did this session in Geneva back in Oct 2011 with Aurelien.
Garmin
Thursday 14 June 2012
5.5m Bois des Chenes, La Cezille, Bassins valley
With the mini foulee Glandoise - it took a while to get going.
There were lots of people and many had great excuses for not going up hill. As usual Paul shot off with the young guns and I muddled along in the middle looking out for the hills and fixing my bearings. At each turn there was a lengthy debate about which way to go.
The switch back was fine and finally the 6 broke off with a lead young gun and up we went. A farmer put a baby rabbit back in the woods which was very sweet and as we climbed the views back down to the lake were fantastic and the farmland and woods were majestic in the early evening light.
Paul was right there with the two teenagers the whole way. When we waited for the ladies to catch up he lay down to recover and got plants thrown at him by the big boys.
The top path on the other side of the sawmill was very muddy and wet, which was fun to run through.
At the end I've never seen Paul look so tired, but he held the pace all the way and we got back to the cars together - agreeing 500m out that neither of us fancied a sprint finish much!
Fantastic running from the wee man, well done Paul I am a very proud dad.
Garmin
There were lots of people and many had great excuses for not going up hill. As usual Paul shot off with the young guns and I muddled along in the middle looking out for the hills and fixing my bearings. At each turn there was a lengthy debate about which way to go.
The switch back was fine and finally the 6 broke off with a lead young gun and up we went. A farmer put a baby rabbit back in the woods which was very sweet and as we climbed the views back down to the lake were fantastic and the farmland and woods were majestic in the early evening light.
Paul was right there with the two teenagers the whole way. When we waited for the ladies to catch up he lay down to recover and got plants thrown at him by the big boys.
The top path on the other side of the sawmill was very muddy and wet, which was fun to run through.
At the end I've never seen Paul look so tired, but he held the pace all the way and we got back to the cars together - agreeing 500m out that neither of us fancied a sprint finish much!
Fantastic running from the wee man, well done Paul I am a very proud dad.
Garmin
Wednesday 13 June 2012
5.5m Airport hill
So another wet and almost cold day in Geneva.
Did the airport hill again and caught two sets of two runners during the Penthaz climb.
At the top I decided to go for the big loop again but do it backwards, to get the still hill on the way back to the fountain restaurant. It seems much harder and I had to work at it to keep going. Came across the same two ladies that I overtook the last time I was up here at the top.
On the way back a mad police type siren sounded at the US mission. It was coming from a big black sedan with the blue diplomatic plates on it. The purpose seemed to be to encourage the very ordinary looking car in front of it to budge up so they could both fit in the bomb blast gate and raise the barrier behind them. It worked and the security team seemed to find this hysterically amusing - I guess they have a pretty uneventful life.
Got back and felt like I had really worked out hard. Was gutted to find I was one second per mile slower than yesterday. Grey zone? Could be. Next up easy run and some reps, I really need some reps.
Garmin
Did the airport hill again and caught two sets of two runners during the Penthaz climb.
At the top I decided to go for the big loop again but do it backwards, to get the still hill on the way back to the fountain restaurant. It seems much harder and I had to work at it to keep going. Came across the same two ladies that I overtook the last time I was up here at the top.
On the way back a mad police type siren sounded at the US mission. It was coming from a big black sedan with the blue diplomatic plates on it. The purpose seemed to be to encourage the very ordinary looking car in front of it to budge up so they could both fit in the bomb blast gate and raise the barrier behind them. It worked and the security team seemed to find this hysterically amusing - I guess they have a pretty uneventful life.
Got back and felt like I had really worked out hard. Was gutted to find I was one second per mile slower than yesterday. Grey zone? Could be. Next up easy run and some reps, I really need some reps.
Garmin
Tuesday 12 June 2012
6m Airport hill
Cold and wet june day today.
Headed out with a mind to catch the two guys going out of the changing rooms as I went in.
Failed as the routes did not match.
Stupidly forgot to start the garmin until already down in the botanic gardens. Avoided the bottom field given the days of heavy rain we've had. Pushed up the hill with conviction today thinking the two guys 100m ahead were my buddies from work. Nope. Oh well that dragged me up the hill in under 9 mins which is a first for a long time.
Went on the wide loop and seemed to be mainly serious runners out today, all of whom smiled or waved.
The bus at the top of the Pregny climb kindly waited to avoid squashing on the super narrow turn. Tried, and managed, to hold sub 8 min miles and reached the dizzy heights of 7:30s on the way down the hill.
Detour to the UBS cash machine to get some money to buy lunch.
Trending faster, finally. A full 20s per mile faster today. Time for some planning and some workouts with Tenke.
Garmin
Headed out with a mind to catch the two guys going out of the changing rooms as I went in.
Failed as the routes did not match.
Stupidly forgot to start the garmin until already down in the botanic gardens. Avoided the bottom field given the days of heavy rain we've had. Pushed up the hill with conviction today thinking the two guys 100m ahead were my buddies from work. Nope. Oh well that dragged me up the hill in under 9 mins which is a first for a long time.
Went on the wide loop and seemed to be mainly serious runners out today, all of whom smiled or waved.
The bus at the top of the Pregny climb kindly waited to avoid squashing on the super narrow turn. Tried, and managed, to hold sub 8 min miles and reached the dizzy heights of 7:30s on the way down the hill.
Detour to the UBS cash machine to get some money to buy lunch.
Trending faster, finally. A full 20s per mile faster today. Time for some planning and some workouts with Tenke.
Garmin
Tuesday 5 June 2012
5.3m with Tenke, lower field loops
Tenke wanted soft surface for a shin issue, so we met lake side and then backtracked to the lower field which we did 4 time.
Tenke turned right to go down on loop one as I went left to go up first. Funny how we have different traditions.....
Funny how the pace reverted to that of a snail when tenke heady home.....
Garmin
Tenke turned right to go down on loop one as I went left to go up first. Funny how we have different traditions.....
Funny how the pace reverted to that of a snail when tenke heady home.....
Garmin
Friday 1 June 2012
5.8m Rhone trails with Tenke
Old running trails revisited with Tenke.
Neither of us feeling very fast so easy does it out to the bottom Rhone trail and back. Hippy commune camped out at the end of the Rhone trails, Tenke wins comment of the day "Occupy Geneve". Classic.
Garmin
Neither of us feeling very fast so easy does it out to the bottom Rhone trail and back. Hippy commune camped out at the end of the Rhone trails, Tenke wins comment of the day "Occupy Geneve". Classic.
Garmin
Thursday 31 May 2012
1.7m Trelex Par Cours Vita
Too late for the mini-foulee glandoise, but ran the par cours vita with Paul then run up the trail to the lake and back. Neither of us particularly in the mood, but did some of the workouts on the way around.
Garmin
Garmin
Wednesday 30 May 2012
8.5km / 5.3m Chavornay TPV 2012
Having not trained much since London and having had a bit of an issue with my big toe tendon on the right foot I was not expecting much tonight.
However, things went rather well. Richard was waiting for me at the train station in Rolle ahead of time. We left on time and in spite of the dire warning on traffic we were through Lausanne and up to Chavornay in less than 25 minutes, where we had 50. Top parking spot and we even managed to purchase our meal vouchers before the race collect our gift (a nice drinks belt) and go for a rekkie along the last and first few km. 3 mins to go we rock up to the start line, shuffle through the super elite and settle about 5 from the back.
At 2 mins to go Garmin is still looking for satellites so I risk a reboot and it works with 20 seconds to spare. Barely time to press the start button and I'm over the line. Richard is off like a rocket, acceleration and agility displayed to the full as he drives hard pulling away from me as he goes through the crowd, while I can't get through. I relax and think it's fine I'll catch him soon enough. Then the niggle in my right foot releases and it goes away completely.
The first km is fine and fast. Soon enough the field disperses a little and I see Richard just ahead. Catch him and ease past with some words of encouragement. First km is 3:45, fine as race plan is to muller through the 1st three and see what happens on the hill. Two was fine too and then at 3 you could feel the anticipation spread through the runners as most of us knew that in a very short time the vast majority of us would be walking. As soon as the hill became steep I walked. It seemed to go on forever. Took a few more steps than most walking to make sure and finally started running again. By now my head was swimming and I numbers in French and English failing to make any sense at all. I could not produce a four times table and tried adding up but got lost so gave up on that an focus on getting back to 4 minute kms. Another mile beeped by and I tried (and failed) to calculate the distance left in miles. The hill had won. I'd lost 4 minutes walking and was stuffed.
Then I noticed the girl in front pulling away and decided to close in on the guy in front of me. He responded and closed the gap on the girl, which again pulled me closer to red line. 165 on the hrt and I decided not to look at that any more. The girl kick 1km before I planned to, ie at the top and not on the final down. I went with her and held my place. One challenge was seen of and Garmin confirmed the 6min mile pace was achieved and there was no hope of me getting anywhere near last year's time.
At around km 7 I miss-calculated the distance to the finish and had rather optimistically forgotten about the last field to go around. Anyway, I was going pretty much as fast as I could so no change - just keep going. Dug deep and tried to enjoy myself. Big finish to the line and caught the one guy just in front of me 50m out with enough in the tank to accelerate beyond him to the line.
As I handed my dossard to the dossard collecting lady, she said - hey they need you over at the control tent. Oh no I thought, what trouble have I gotten myself into now. I was told to take my dossard with me which I did and on presentation of this dossard I discovered I had won the lucky dip and was presented with a prize! Guess what, I won free entry to all five etapes for this year's main TPV. Worth 100 fancs, result!
Top meal spent with Richard and Jason. Thanks guys! Meal and shower tactics worked a treat. I was 12 in my age group and 51 over all - but the field was much reduced. 39mins is a full 3mins behind the performance last year so some speed work with Pierro and Tenke beckons over the summer to get ready for my 5 etapes.
If Tenke has been there she would have won by miles, fastest lady was 39mins! The one in front of me was third.
Results
Garmin
Last year
Last year's scores on the doors
Max overblog - each step photographed - awesome blogging
Tuesday 29 May 2012
5m roughly easy lake side
With Chavornay tomorrow, I wanted to simply get out and loosen up. Not
been running for ages, but plenty of walking and swimming.
Lovely hot day and the lake side beckoned. Noted the group of guys swimming in the lake.
I was suitably over heating by the time I got to the point where I needed to turn. Then I had the great idea to run out on the jetty and get a refreshing shower from the Jet d'eau. That was fun and I enjoyed the fine cool spray from the rushing torrent and I now feature in several tourists' photos! Very careful on the narrow wet rocks as I did not fancy falling onto the breakwater.
On the way back I did three sets of strides, 30 60 and 90 one and a half pace counts. Felt ok.
Now not so concerned about tomorrow, which I am looking at as a benchmarking race.
Lovely hot day and the lake side beckoned. Noted the group of guys swimming in the lake.
I was suitably over heating by the time I got to the point where I needed to turn. Then I had the great idea to run out on the jetty and get a refreshing shower from the Jet d'eau. That was fun and I enjoyed the fine cool spray from the rushing torrent and I now feature in several tourists' photos! Very careful on the narrow wet rocks as I did not fancy falling onto the breakwater.
On the way back I did three sets of strides, 30 60 and 90 one and a half pace counts. Felt ok.
Now not so concerned about tomorrow, which I am looking at as a benchmarking race.
Monday 21 May 2012
Easy 9 km
I was going to swim today, but on the way out of the building I noticed
it was peak swim time at the pool and the rain had stopped. I had just
enough kit for a run so I went for it.
Did the airport hill, leaving out the bottom field (too muddy) and free of all electronics.
Up the hill was ok and I focused on NOT overtaking the bloke in front. Tried to focus on form and running out the walking niggles.
Hill back to Pregny was a bind, but ok. Felt fit enough just lacking motivation.
No issues with the tendon so a couple more like that and the Garmin can come along again.
Did the airport hill, leaving out the bottom field (too muddy) and free of all electronics.
Up the hill was ok and I focused on NOT overtaking the bloke in front. Tried to focus on form and running out the walking niggles.
Hill back to Pregny was a bind, but ok. Felt fit enough just lacking motivation.
No issues with the tendon so a couple more like that and the Garmin can come along again.
Saturday 19 May 2012
Lac Noir
The Lac Noir (black lake) became black when a giant who'd been walking
in the mountains decided to stop and wash his feet in the lake, turning
it black.
I set off at an easy trott and was glad of that as I felt the altitude as soon as I hit the first climb.
The evening sun shimmered and glistened on the surface of the lake as a light wind refreshed me and gently pushed some ripples across the lake.
The dappelled shade cast by the forest canopy was a welcome relief from the warm sun.
At the far end of the lake I was reminded this was the witch's trail as massive metal dragon glared down at me from the cliff above.
Back to the start point without incident and another step back to normal training achieved.
I set off at an easy trott and was glad of that as I felt the altitude as soon as I hit the first climb.
The evening sun shimmered and glistened on the surface of the lake as a light wind refreshed me and gently pushed some ripples across the lake.
The dappelled shade cast by the forest canopy was a welcome relief from the warm sun.
At the far end of the lake I was reminded this was the witch's trail as massive metal dragon glared down at me from the cliff above.
Back to the start point without incident and another step back to normal training achieved.
Tuesday 15 May 2012
4m Gully run
I fancied testing the tendon after 11 days of not running, but in order not to over do it I needed to go out with someone who would help keep me slower than I might otherwise be.
Gully fitted the bill and was free, so off we went. I showed him the bottom field and talked him into having a go at the airport hill. In the park a blond girl in a blue top and five finger shoes on overtook us at least once if not twice as she did loops of the park taking care to run on the grass as much as possible.
Just after the top, Gully's knee gave out and so we had to walk for a bit for it to recover. I hope there was no lasting damage done. Then we jogged down to the co-op. As we crossed the place des nations where the broken leg chair is and the water fountains leap out of the ground he took me through the water jets which was rather fun!
Perceived effort, none. Electronics none. Distance about 4 miles, time no idea. A no sweat run and the tendon on the right foot is fine as I write this.
Merci Gully.
Gully fitted the bill and was free, so off we went. I showed him the bottom field and talked him into having a go at the airport hill. In the park a blond girl in a blue top and five finger shoes on overtook us at least once if not twice as she did loops of the park taking care to run on the grass as much as possible.
Just after the top, Gully's knee gave out and so we had to walk for a bit for it to recover. I hope there was no lasting damage done. Then we jogged down to the co-op. As we crossed the place des nations where the broken leg chair is and the water fountains leap out of the ground he took me through the water jets which was rather fun!
Perceived effort, none. Electronics none. Distance about 4 miles, time no idea. A no sweat run and the tendon on the right foot is fine as I write this.
Merci Gully.
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