16m St. Prex and back (47.7 this week)

Long and slow was the order of the day.

Pushed out in the freezing wind and could do nothing about the pace in the open and while warmer in the woods I just enjoyed the soft underfoot and let the pace happen.

Decided to aim  for around 2.5 hours time on feet. Not alot happened on the way out, but the way back I came past several runners all seriously kitted out and all of who gave hearty bonjours.

By the half marathon I was almost pleased to see the time had only got to 1h 55m, which is very slow for a half, but I was lifted by the fact it was not more than 2h and while it felt like I flew down the hill from Perroy to Rolle I just sneaked that mile in under TRP. Along the lake I drifted a bit and decided today was a slow day so kept it slow. However I just wanted it over on the last mile so hammered the last bit out and sprint finish to the appartement to clear the 16 miles. Long run done.

Garmin

7m Rolle

Easy run this morning, with my lovely wife joining me for the first two miles.

After getting her home safely I decided to just do the usual Rolle Perroy thing. The first two miles were warm and enjoyable to have the company. Suddenly, the cloud cover closed in, the sun vanished and the wind got up. The shades seemed ridiculous now and missed the gloves I'd put away after having sampled the sun on the balcony.

Still, visability was so good that I could see the jet d'eau clearly spouting out of the Geneve end of the lake.

Noticed it again from the lake front in Rolle. Picked up the pace slightly on the way back as decided that even an easy run should still hit TRP if it is short, so discounting the two miles with Katja I just about claimed that for the other 5, down the hill felt alot faster and then I lost focus a bit on the last mile, which drifted back to TRP.

Hmm. I remember when 7 miles was not "short".

Garmin

5m quick whiz around Rolle

Quick 5m run around Rolle on the classic route.

Mile one was sub 8 up the hill which was good and stong on the rest, except mile 4 where I lost a little focus.

But not bad and fastest on this loop since June.

Garmin

7m Tenke Tempo

Met Tenke today and we both got to the meet point a shade late, but at exactly the same time.

We went along the lake then up the airport hill, taking the new footpath out at the top and then the shortest route back as Tenke had to get back quickly. That meant I was short miles so I joined her for the way back as far as the monument before the Paquis baths. Just before the turn we saw elite Pierro out lake side for 50 minutes, nothing special.

We were both feeling tired and I had a niggle in my shin and could feel the Achilles tendon a bit. By the time I got home in the evening the left knee was not travelling as well as it could. Time for a rest day or switch to swim.

Garmin

4.4m lakeside reps 6x 400m off 45s

Tenke called off at the last moment, but Aurelien was up for "anything".

I had thought we were going to do 10x 200m (which was the title of the workout in the garmin) but it actually turned out to be 400m reps. The first one was a hoot as Aurelien went for it and the 200m never ended. We decided to stay with it and get them done anyway as it felt like about a quarter of a mile. Which it pretty much was exactly. After 4 we decided that there was no possible way we could do 10 of those so switched to 6 and did them anyway.

Does not compare well with the last time at the track in May 2011 click here were I was much more consistent down at the track where I did 8 around 84, while today only 3 of 6 were at 82 with one at 86 and the other two in the high 90s. Still the 1 min recovery probably helped, 45s was just not enough.....

Garmin

8.3m Cologny

Took the boat over to meet Tenke at Geneva Plage.

Fortunately, she did not shoot off up the hill like Aurelien did the last time I was here, but set an easy 9 min mile pace up the hill which was fine to get going. As the hill eased off the speed crept up and suddenly we're doing 7:15 minute miles. That settled back to 7:20s and I was happy with that. Tenke headed home when we looped back to the lake side, slightly sooner than when I'd been up here with Aurelien.

But on my own I held the pace fine, enjoyed the view over to the other side of the lake with the snow covered Jura hills and picked out buildings I knew from the city scape. The water fountain was looking good with a slight wind and low sun highlighting the dramatic landmark even more than usual.

Taking out the first two miles (down to the boat and the hill) it was a pretty good run ave. pace around 7:20 min miles.

Garmin

5.5m recovery, making a 50 mile week

Last week's massed run failed to materialise as Charles was out on the raz last night until gone 4am so when I rang his buzzer at 9.01am to tell him he was late, he was not so happy. I guess the moral of the tail is never believe a bloke's wife when she promisses he's going to go for a run.

In my household Lia had the snivels, but Paul was up for it and then suddenly so was Katja. So 3 of us set of for a family jog. Had to walk for a bit lakeside for Katja to recover and then I did the rest of the Perroy loop on my own to loosen properly from yesterday's long run.

Slow and tired, but enjoyed the rays of sunshine coming through the clouds.

Added up this week's total and hit 50 miles. Highestever recorded weekly total.

Garmin

15.2 miles wet, hilly and horrible

Followed the Aubonne river up past the dam and instead of the left to Signal I kept going towards Biere. All new trails for me here. The wide made road quickly gave way to a track and then a trail. Nice along the river side and wooden platforms wrapped in chicken wire to stop you slipping certainly helped keep me out of the mud. A fallen tree had a step cut out of it which even had treads carved into it. Nice touch.

Then the path vanished. A landslide had taken a 50m high and 75m wide section of the riverside away and I had no path. So I scrambled up then stopped to assess the situation more carefully and decided I really did not want to slip and end up in the raging river below. So I made my way tree root by tree root over the top and found some kind of tail to follow. Under the new railway bridge it was difficult as the river was close to bursting it's banks and loads of logs and branches were washed up here. Could not really tell where to go, just followed the river.

Got to Biere and a blizzard struck. I was soaked anyway and now I was frozen too. Snow line was just beyond the village. Decided to head back. Was worrying about the landslide when I suddenly arrived at the top of the bridge I'd struggled under. To cross there is an under pass where I could see exactly where I had come. A new path at the top avoided the landslide nicely. Took the glasses off as could not see through the rain and steam anymore.

Slogged on to Signal and was briefly cheered by a bloke flying up the hill dressed in close to identical kit, he smiled at me and we laughed out loud as we past each other. That was the only runner I saw today.

Signal was deserted. Just leaving the park my left nipple started to hurt, the Vaseline washed away by the rain and the logo in the jacket was rubbing - had to hold the jacket and top in my hand for a bit it was so painful.

Made it back to Aubonne and as my tradition demands I went right up to the castle (super steep) to admire the view - of some clouds. At least the steps down to the car park are covered so I could wring out the hat and gloves before stretching.

One of the most miserable runs I have ever done. Slow. Wet. Long. Painful. But 15 more miles......

Garmin

5.5 miles 10 x 2 min on 1 min recovery

I have not done a set of reps for a while. So today's rainy time pressured session fitted the 30 mins this session entailed.

Wet. Pretty much sums it up. Lake side and only error was not taking the mont blanc bridge on the return as I then had stairs in my on section and had to grab a metal rail which meant a wet glove. Lovely.

By the last rep (slightly uphill) the energy had gone and it felt almost pointless, but I dug deep and pumped the arms and just failed to squeeze out the magic 500m to make a sub 4min km. But all the rest were under 4mins. So that's good!

Garmin

8.5m Rolle explore

Went out around the usual finish of my 5m loop looking to get about 3 in before starting the usual loop.

The haze of the morning fog over the lake was hanging like a rug wrapped around the base of the French mountains which rose up dark and foreboding in the low watery light of the winter sun. Only the drizzling of pure white snow on the peaks, like sugar icing on a chocolate cake, lightened the mood.

I took in the port, out along to the Pre Vert, nearly catching a guy in a red top, but I turned just before I got him.

I decided I did not want to run past my place so tried to go up, but that was rubbish as running next to the motorway is not great and crossing it would take me too far. So picked up the usual Perroy loop and in the end had to go all the way to the port to get 8 done and was at 8.5 by the time I was back home. No hrt data as the strap was at work and while getting going was tough and there was one poor mile just before half way the last 4 were fine.

Garmin

8.2 Yacht Club out and back

Bitterly cold and dark as I set out just before dawn and it was so cold there was ice on the lake wall and on the break water rocks.

Frost on the hat and gloves and I was glad of the 3rd top I put on at the last minute. Although I am due an easy run I had to just go fast and faster to stave of the cold.

At the turn I decided to pick it up a bit and over took a guy on at bike. I glanced at the garmin and I was going at 7 minute miles. I eased of and let him overtake me back.

Sky was purple as dawn broke and I watched the less than half moon start to dip, but today it was on the left bank of the rive.

Garmin

7m Airport hill on new trail

Tenke and Aurelien were out today, with Aurelien wanting a full hour and Tenke again time pressured.

She was wearing some very bright purple pink ear warmer and gloves combo and her cheeks were a matching colour.

Today, she glided effortlessly up the hill so normal service has been resumed. I wanted to clip in to her harness to have her pull me up the hill, but she was having none of it. After the top she confirmed the new footpath was indeed the one she had told me about and promptly volt faced to return. Aurelien resisted her attempt to get him to go back with her, as mentioned before, he had the full our to do.

Looped wide around the bottom forest and back again the wide route. No garmin but Aurelien had his and was just over 11km so I claim 7 miles. Not sure how long we were out for 50 something minutes so inside TRP I expect.

No Garmin.

3m Perroy Rolle

Last night I was at a party and found out:
a) Cedric works and JPM and wanted to come for a run
b) Charles purchased a pair of running shoes
c) Vincent fancied a run

Which combined well with:
d) Lia wanted to cycle with me while I went for a run
e) Paul wanted to run a bit further than usual

After a the last whisky at 11:45pm I remembered that my puchy suggestion for 8am had been bumped first to 8:30am and then 9am.

I was sceptical about my own family's ability to follow through, but we were all there by the bins at the appointed time, but no sign of anyone else. They were waiting at the wrong bins, but that was ok and so we set of in the biggest non-race running group I've ever been in, 6 in total with 100% of those showing an interest turning up.

After half a mile Paul was 300m ahead, Vincent was zipping back between Paul and Cedric and Charles and Charles was, well walking. I pushed Lia up the hill and then explained the route to Paul and then back to encourage Charles and Cedric - Paul was doing circles of encouragement at every opportunity. He even sat down on the bridge to wait for us.

At Perroy I took Paul, Lia and Vincent through the old town and told Cedric and Charles to set off down the hill and that worked well.

Vincent and I did a lakeside extension and looped up to the meeting place of the bakery, Paul had over shot by 200m and sprinted back when he realised.

Very interesting 3 miles and perhaps the start of something regular. Very enjoyable and got me to 42 miles this week!

No point in posting the Garmin.

11.75 Aubonne and Buchillon

Freezing cold this morning and a hint of a lie in. Lovely breakfast prepared by my daughter and then she had some homework lined up and I had a long run in mind.

With the official Ninja gear in the wash somehow I recreated the look with more black gloves, black hat, black pants and black top.

Set off thinking 45 minutes out and then I turn. Felt too slow at first so focused and got the hrt up to a decent level and told myself the freezing wind whipping down from Signal, then down from Valais was what was holding me up.

I got some respite from the killer wind in the woods next to the Aubonne river, which was in full spate. I saw two birds in mottled white and black swooping over the white water demonstrating their air superiority. The riverside path had shafts of light penetrating the leaf free trees and that plus the shelter warmed the run. But the speed fell off as I ducked and dived through the fallen trees and tried to stay upright on the stony, leaf covered, twisting trails.

At the Aubonne crossing the gate has lost part of the handle for opening it so I had to climb over it. Last time I had to do that I snagged part of me on the wire, so I carefully placed my hands on the wire and vaulted it without risk of snagging in both directions.

Looped around Buchillon and then headed back via Allaman village and home from Perroy with the wind and sun on my back. I could feel the ice melt on my kit as the sun shone down. That explains the two seven minute miles at the end (which I am rather chuffed about).

Ave pace, 7:57. Just under TRP so happy days. That's 39 miles this week and all at or under TRP, I think this counts as a long week!

Garmin

7.25m with the elite women

Emma had just flown in and was jet lagged.
Tenke had simply not run for a while.
I'd had a great week's training in the bag and bounced down to the lake and whipped out along the lake going at a decent clip to keep the cold off me.
Tenke had requested a non-tarmac route and I think I did as well as I could have.
When we met up Tenke burst out laughing at my kit. Black top, black tights, back skull cap and black gloves. The comment was "You look like a Ninja."
Bah humbug. Hat and gloves were 10 quid from wiggle and less than 69 swiss so they came through customs vat free both sides - yippie! At least I was warm as it was freezing. The ice cold air ripped at the lungs as the effort kicked in.
I explained the route and the ladies seemed happy enough with it although given they'd started in Plainpalais and Tenke had to be back for a meeting there was some flapping from the usually cool customer.
We crossed the road and hit the airport hill and decided to skip the bottom field and go straight up. There was a lady up ahead and I mentioned that we really would need to get past her before the top field. She was 100m out. Just before the top I caught her with Emma and Tenke egging me on - she'd had to walk a few steps at the top so I'm not sure if that still counts or not. Into the park and by the Châteaux de Penthes I realise something very odd. I am IN FRONT of Tenke. This is rare. Unheard of. I am enjoying it. Tenke says, "when will we turn back, I need to get back soon." Emma huffs and puffs. Tenke says "Niall, you're killing Emma". We get to the top and Tenke says to Emma "He's not usually this spritely".  I smile. These comments are all such a sweet encouragement for me and I cherish them. The ladies turned back at the first little forest and I set of for the far woods feeling on top of the world. So happy I looped back to make a figure of 8 and turn the 6 mile loop into a 7 and a quarter mile loop. Even managed the last mile in under 7 minutes.
Top run and that's 27 miles in 5 days and ave pace is well inside TRP. Can't be bad, although I need to do 26 back to back on race day at that pace!

Garmin

6.4m new variation on the aiport hill

Early start again, so straight to the lake to have a better chance at the first road crossing and avoid the closed parks.

On the route back to cross the road I ended up being blocked lake side so had to sneak through some buildings and out a guarded gate to get back to the hill. I snapped a twig on the way through the gate and the guard didn't seem to be bothered. Out seemed ok, but I doubt in would cut it!

Ages to cross the road. Long airport hill variation and then the twist. I risked the footpath I'd spotted some time ago and Tenke once mentioned and I followed it up into the unknown. It was parallel to the field route so probably roughly the same in distance but the big difference is this path is actually not a trail but made, so it is not muddy. However, it is suddenly very steep and goes higher than the alternate route and comes out at the bistro with the fountain. Great option for a muddy day.

At the American mission a lady going in made me think of mission impossible. Straight blond hair in a ponytail, dark shades on an overcast day and a short mini-skirt on a sub zero morning!

Inside TRP.

Garmin.

8m moon set lakeside

Even earlier than yesterday.  Set off in the dark and decided to run out for 30 and then turn and come back. Made it all the way to the Yacht Club de Genenve and turned back.

From this side of the lake looking back was the most amazing view. As the run rose over the mountains behind me the snow covered Jura turned pink and the moon was a perfect circle which looked enormous. It was just above the Jura and I saw it set and disappear behind the hill just as I got to Geneve Plage. Very special.

Even better, after the first 2 or 3 slow miles when my hrt settled I could knock out 7:30s on the flat no problem.

Garmin

6m slow and early airport hill

This week will be hard to get out at lunch time so today I became an early morning runner.

There was a sharp frost on the ground and I found out the hard way that the botanic gardens and the bottom field don't open until 9:30am. So I had to cross the busy lake road twice as there is no pavement on the park side of the road. Very annoying and broke up what little rhythm there was. Felt as stiff as a board after the weekend's skiing and was also tired and cold.

Gasping the ice cold air stung the lungs on the way up the airport hill and since I'd missed the bottom field I extended the route along the bottom of the forest and spotted a trail I have not run before. I think it might actually be a short cut, so decided to leave it to another day to try.

Disappointingly fell to 8:08 ave pace, so slower than TRP, but ave moving pace (ie taking out the road crossings) gets me under at 7:56.

Garmin

6.1 Airport hill

Snow on the ground on the way to work.
Flakes falling on the way to office.
Looking like a swim and then the sun comes out, almost. But no rain or snow so off I trotted for an easy 10km around the airport hill. Bottom field had some people running out of it and they looked ok so I risked it and as I was thinking about this a peacock surprised me on the path and gave me a stern look as if to say, oi mate this is my botanical garden....

Over took some people on the up hill, which felt good. I even managed a bonjour as I went past.

Next excitement was the first near death experience. As I came back towards the school I notice a couple of guys running into the road I was on from the far side and I watched them for 2 seconds and realised that I was coming up to a drive. I glance in and noticed a car with a lady driver looking away from me, but the car was stationary so I crossed in front of it and still looking directly to her left (ie not the direction she was travelling) she starts to pull out - to my horror the car jumps forwards. Silly cow! I leapt like a salmon with my left hand on the boot of the car and vaulted the rest of the distance past the car. I caught her eye when I was in mid air and I think she thought she had hit me and I gave her a "what was that look" and she shrugged her shoulders as if it was my fault. Caught the two guys who had seen what happened and agreed with me that I'd had a lucky escape and it looked like a deliberate attempt to take me out.

Next up was at the Russian mission, two big black "Corps Diplomatic" BMWs were coming out of the gate at the same time as a beat up sedan was trying to get in. Normally those gates are firmly closed. As this is part of the down hill bit of the last mile I'd worked up some speed so did not want to slow down to wait for the cars to sort them selves out or the guy with the gun at the gate to shoot someone. So I went for the route behind the in car and between the two out cars. Half way across the in car it decides to reverse into me - this time right hand on the boot to vault out of the way of the in car now going out and then while in mid air the landing site is now a car as both out cars have started moving as well and now my gap between them is not where it was when I jumped. A mid air twist, during which I though might have moved some muscles that I've never used before, meant I just got the gap and the 2nd car hit the brakes to let me through.

Wow. No lasting damage, but more excitement than one would expect in Geneva on a cold damp winter Friday!

Garmin

8m Mouette and Cologny loop

Tenke bailed out so Aurelien and I were free to dismiss the original route plan as there was no need to try and meet Tenke.

We decided to take the Mouette over to Geneva Plage and run out towards Thonon in France on the far side of the lake making a loop via Cologny and almost Vesenaz. All new for me. The hill was a killer, right off the boat and straight up! 281 feet in mile one and another 111 in mile two, ouch. Plus Aurelien went like a bat out of hell! So I decided to keep up and hold the pace and see what happened.

On the way down we clocked a sub 7 min mile and then we got back to the boat stop after nearly 5 miles and the rest of the route back was laid out before us. Stunning views again today in sun with clear sky. Amazing that all morning it had pelted with rain, very lucky for us. Water fountain was looking very special in the low winter sun.

Somewhere between the boat stop and Les Rades I dropped Aurelien, suddenly he was not there any more. I looked around but could not see him. I went over the second bridge hoping he'd take the short cut over the Mont Blanc to catch me back up but I could not see him. Then as I popped up from the path next to the lake on the Jura side he was waiting for me at the top of the stairs!

Longer than expected and miles faster than I imagined we'd do.

Half a mile down to the boat plus the 7.6m garmin clocked makes it just over 8m.

Garmin

7.3m including 10km with Tenke

.5 down to the lake before the Garmin kicked in.

I wanted to avoid the bottom field and so meeting Tenke in the lake side route Geneva gave me the extra mile to make up the distance lost by dropping the bottom field from the Airport hill.

After yesterday's snow we were  treated to stunning clear views over to Mont Blanc and then over the Jura at the top all coated in lovely fresh deep power!

Ave 7:40s so inside TRP and happy enough with the effort.

Garmin