Was on earlies today and had been at circuits last night. I was taking it easy so I could do reps well today and in spite of double sprints at the end I managed that and it worked. Two other funny things happened at circuits. Roman kicked some guy's trainer across the hall who turned up late. Then Kevin was pointing at his rear end and giggling at me before dropping out completely. He had split his shorts wide open so I had to cover him up by tying my track suit top around his girth to save his blushes. Awe.
Today I just made it over the zebra crossing to see the massed ranks of the guys heading out from the meeting point. It was a scorching day and I caught the back markers just as Paul was mumbling something to Martin about Niall not turning up. Ha!
The session was 6 times 4 mins on with 90 seconds recovery. I ran with Paul tucked in behind me and I was trying very hard not to lead the wee group of 4 that formed. I only managed that decisively on the last rep as I blew it on rep 5 trying to hold the elite when they came through. Had a good tussle with Richard though as we traded places several times in the last rep.
General complaint from the group was that I was kicking at 2mins and dragging the pace up through the second half of the reps.
After the turn a couple of big people on bikes pulled over to let us through. Paul claimed I got a second look from the lady, but I was just focused on the run. The fact that he noticed this, let alone decided to talk about it, during the on part of the rep kinnda shows he could have gone faster and taken a turn at the front sooner. The thought "don't fancy yours much" popped into my head, but I was more worried about light feet then banter.
I hope steve is ok, I did not see him but rumour has it he was hanging over a fence coughing his guts up on the way back.
On the jog home the guys I was doing the reps with were chatting about their recent 10km race times - 37:20 and 38 dead. On the basis I can hold 6x4s with them they felt 42 would be a serious underperformance.
Their advice was to go for it. Sundenly, I might actually be looking forward to this race again. Massive confidence boost. I will read this again for inspiration before the race.
Tuesday 29 September 2009
Sunday 27 September 2009
3 reps on the Redbournbury Mill Loop
The plan was to run the Rebournbury Mill loop, but with a couple of 8 min blasts.
Dave was up all night with noisy neighbours so had binned his race and appeared wearing a number and timing chip. Paul was at least 2 seconds late so we jogged past his house and he was fiddling with his Garmin was we went past him and he eventually caught us on the way to the Nicky Line steps where we arrived 4 minutes early so looped around Ambrose lane to give Kenny time to turn up.
Paul made some zebra comment about my new stock exchange top, but as he was doing a good impersonation of doctor death with his black surgeon's hat one I was not worried about the fashion stakes.
Off we went. At the platforms everyone seemed to have trouble pressing their buttons to turn the "on" phase on but off we went with Kenny hammering out the keep up with Simon pace. I tucked in and quickly settled to the pace. Paul and Dave came through we all changed places and I finally got by Kenny.
The four minutes off did not work for Paul and Kenny who rebelled and took a short cut avoiding rep two completely. (Well ok I said we'd do the second from the bottom of Beesonend Lane, but we always exceed expectations, right guys?)
As Simon went past and asked me the route I helpfully explained it was the "usual one" which given he's never run that route with us before was not particularly helpful. He shrugged his shoulders and zoomed off into the distance. Found him again at the Redbournbury Mill.
As I crossed the road into the field 5 mins into rep 2 Dave asked what the session was. He seemed a bit phased by the 8 mins on, but when I explained we'd already done 5 of them and there were only 3 left he cheered up and started to push through. I responded and we crashed through the woods scattering herons, rabbits and the peaceful sunrise as I imagined my life depended on Dave not catching me. Great stuff.
Jogged to the Mill where we found Simon waiting and Paul and Kenny caught up having skipped rep two. Dave headed off towards St. Albans looking for more miles. As I write this his car is still on my drive....
Rep three for me (remember Kenny and Paul have only done one at this point) is from the bottom of the Beesonend hill. Tough stuff, Kenny sets off like the flying Scotsman, steam from his nostrils and his back as he huffs and puffs his way up the hill. Paul tried to bait him with comments like are you still talking Kenny, but I tuck in and focus. Try to go past three times and three times he fights back like a man, but the fourth I give it an extra blast go super wide and he doesn't respond. I know the flat section is next and give myself 30 seconds to recover and kick again on the flat. The Simon goes through and Kenny astounds me by going with him. I've already decided to let them go and that's it for me I leave them too it. Then Paul catches me and I'm last, but with out the Garmin set for the 3rd lap I've no idea how much is left of the 8 mins and dont want to risk anything silly.
3:53 on rep one clearing 2:06km was perfect. Rep two was 4:19 or 1.85km but with two roads and a forest and three gates. The hill felt much faster but came out around 4.13 which is ok too. Another 6 weeks and I'd be fine for the 10km, unfortunately it is only one more weekend away so we'll just have to see what happens on the day.
Once again a stunning performance from Kenny. I'm worried now he'll beat me at the Herts 10km.
Dave was up all night with noisy neighbours so had binned his race and appeared wearing a number and timing chip. Paul was at least 2 seconds late so we jogged past his house and he was fiddling with his Garmin was we went past him and he eventually caught us on the way to the Nicky Line steps where we arrived 4 minutes early so looped around Ambrose lane to give Kenny time to turn up.
Paul made some zebra comment about my new stock exchange top, but as he was doing a good impersonation of doctor death with his black surgeon's hat one I was not worried about the fashion stakes.
Off we went. At the platforms everyone seemed to have trouble pressing their buttons to turn the "on" phase on but off we went with Kenny hammering out the keep up with Simon pace. I tucked in and quickly settled to the pace. Paul and Dave came through we all changed places and I finally got by Kenny.
The four minutes off did not work for Paul and Kenny who rebelled and took a short cut avoiding rep two completely. (Well ok I said we'd do the second from the bottom of Beesonend Lane, but we always exceed expectations, right guys?)
As Simon went past and asked me the route I helpfully explained it was the "usual one" which given he's never run that route with us before was not particularly helpful. He shrugged his shoulders and zoomed off into the distance. Found him again at the Redbournbury Mill.
As I crossed the road into the field 5 mins into rep 2 Dave asked what the session was. He seemed a bit phased by the 8 mins on, but when I explained we'd already done 5 of them and there were only 3 left he cheered up and started to push through. I responded and we crashed through the woods scattering herons, rabbits and the peaceful sunrise as I imagined my life depended on Dave not catching me. Great stuff.
Jogged to the Mill where we found Simon waiting and Paul and Kenny caught up having skipped rep two. Dave headed off towards St. Albans looking for more miles. As I write this his car is still on my drive....
Rep three for me (remember Kenny and Paul have only done one at this point) is from the bottom of the Beesonend hill. Tough stuff, Kenny sets off like the flying Scotsman, steam from his nostrils and his back as he huffs and puffs his way up the hill. Paul tried to bait him with comments like are you still talking Kenny, but I tuck in and focus. Try to go past three times and three times he fights back like a man, but the fourth I give it an extra blast go super wide and he doesn't respond. I know the flat section is next and give myself 30 seconds to recover and kick again on the flat. The Simon goes through and Kenny astounds me by going with him. I've already decided to let them go and that's it for me I leave them too it. Then Paul catches me and I'm last, but with out the Garmin set for the 3rd lap I've no idea how much is left of the 8 mins and dont want to risk anything silly.
3:53 on rep one clearing 2:06km was perfect. Rep two was 4:19 or 1.85km but with two roads and a forest and three gates. The hill felt much faster but came out around 4.13 which is ok too. Another 6 weeks and I'd be fine for the 10km, unfortunately it is only one more weekend away so we'll just have to see what happens on the day.
Once again a stunning performance from Kenny. I'm worried now he'll beat me at the Herts 10km.
Friday 25 September 2009
Never a chance for this Hound!
I was harangued by Aisha before going out to the SEAC supper last night (it was a good craic and a chap on my table turned out to be Hue Lobb who did flitwick 10km in 29mins) and it was noted how Martin had cunningly managed to get himself this month's race directorship. The build up to the event was all low key as it was fast becoming the Hangover and Hounds.
In the Thursday email I was down as 2nd hound with Chris 8 seconds behind me. He sportingly ran with me until hourseguards in August so I was hoping to hang on to him that far and then pick of Clive and the middle of the field by Green park.
With the Herts 10km looming just 2 and a half weeks away and Kenny three days into his taper already I was pleased to hear from the SEAC elite that there is still time to blast out some serious reps before the 10km race. But before that I needed to get this Hound and Hare race done. A good indication for the race predicted performance.
Due to SEAC supper I had been up late the night before, but only had one beer and some wine. I refused to drink any more with Steve literally twisting my arm to drink beer with him. I enjoyed my coke much to his consternation. He was so annoyed he was threatening to come and watch!
I had a taken a cunning trip to tesco and so have plenty for cereal and fruit to graze on in the morning before the race. I also took on plenty of water and made sure I left on an empty tummy.
There was a hint of hangover in the air as I jogged down to the start with Westlake who had come to do 3 bridges then watch the finish.
Got to the start and no Martin, so Charlie is starting the runners then he hands me the papers and stop watch and says "I'm off in 5 seconds, give this to martin if he turns up." And if he doesn't? Give it to the security guy at JPM. So we did. Chris and I decided to dump the stuff and leave on schedule for me, but slightly ahead for him. Chris was chatting away about how bouncy and light his legs felt as we eased into mile one together. I already knew it was too slow and Chris was being very kind in staying with me for the first mile. On the other side of Horse guards he said "Alright then" and changed into a gear I seemed to be missing. Tried to keep the form to the hill and noted the 100s of runners going to Hyde park for their 5km series. Hardly noticed the Green Park hill and nearly looked at the watch at half way but decided that might be too depressing. Suddenly I remembered this was a race and in the bright low sun the Oakleys did the job and in the distance I clocked some runners. This focused me greatly and by the time I was over the Mall I was counting down the seconds to the end of the group. Got through Horse Guards on the return with Aisha some 30 heartbeats in front. By Embankement 25 and closing. I made a big effort to be light on feet and run the racing line at every opportunity steeling yards where I could. I made it to nearly level with Aisha and thought carefully about how to overtake. The lights ahead went red and she was committed to the pedestrian crossing hemmed in by the railings, so I went wide of the railings onto Embankment hoping for a gap in the traffic turning right across our path. A taxi hesitated and the three feet of gap that presented was enough - over I went and was elated to hear Aisha scream "Oi, Niall you sneaky...." every pace put me another few feet ahead and I knew I'd done enough not to come last. By now I was up at race speed and kicked again for the finish although I did not really need to.
I felt I could have held that pace for ages.
Was brought back to Earth with a bump as I crumpled up to recover Westlake comes out with "Terrible performance Niall". And he was painfully correct. Clive had whipped me by a good 20 seconds having done almost no training since last time.
Time:34:49 (16 seconds faster than last time's personal worst)
Ave pace: 7:01 min miles, but I am sure there was a massive negative split.
Linear projection to 10km: 43:20 - ahhhhhhhhhhhhhhhhh!
Right now to put the last minute 10km plan into action. More speed, but less volume. If it works for Hue Lobb, who am I to disagree.
In the Thursday email I was down as 2nd hound with Chris 8 seconds behind me. He sportingly ran with me until hourseguards in August so I was hoping to hang on to him that far and then pick of Clive and the middle of the field by Green park.
With the Herts 10km looming just 2 and a half weeks away and Kenny three days into his taper already I was pleased to hear from the SEAC elite that there is still time to blast out some serious reps before the 10km race. But before that I needed to get this Hound and Hare race done. A good indication for the race predicted performance.
Due to SEAC supper I had been up late the night before, but only had one beer and some wine. I refused to drink any more with Steve literally twisting my arm to drink beer with him. I enjoyed my coke much to his consternation. He was so annoyed he was threatening to come and watch!
I had a taken a cunning trip to tesco and so have plenty for cereal and fruit to graze on in the morning before the race. I also took on plenty of water and made sure I left on an empty tummy.
There was a hint of hangover in the air as I jogged down to the start with Westlake who had come to do 3 bridges then watch the finish.
Got to the start and no Martin, so Charlie is starting the runners then he hands me the papers and stop watch and says "I'm off in 5 seconds, give this to martin if he turns up." And if he doesn't? Give it to the security guy at JPM. So we did. Chris and I decided to dump the stuff and leave on schedule for me, but slightly ahead for him. Chris was chatting away about how bouncy and light his legs felt as we eased into mile one together. I already knew it was too slow and Chris was being very kind in staying with me for the first mile. On the other side of Horse guards he said "Alright then" and changed into a gear I seemed to be missing. Tried to keep the form to the hill and noted the 100s of runners going to Hyde park for their 5km series. Hardly noticed the Green Park hill and nearly looked at the watch at half way but decided that might be too depressing. Suddenly I remembered this was a race and in the bright low sun the Oakleys did the job and in the distance I clocked some runners. This focused me greatly and by the time I was over the Mall I was counting down the seconds to the end of the group. Got through Horse Guards on the return with Aisha some 30 heartbeats in front. By Embankement 25 and closing. I made a big effort to be light on feet and run the racing line at every opportunity steeling yards where I could. I made it to nearly level with Aisha and thought carefully about how to overtake. The lights ahead went red and she was committed to the pedestrian crossing hemmed in by the railings, so I went wide of the railings onto Embankment hoping for a gap in the traffic turning right across our path. A taxi hesitated and the three feet of gap that presented was enough - over I went and was elated to hear Aisha scream "Oi, Niall you sneaky...." every pace put me another few feet ahead and I knew I'd done enough not to come last. By now I was up at race speed and kicked again for the finish although I did not really need to.
I felt I could have held that pace for ages.
Was brought back to Earth with a bump as I crumpled up to recover Westlake comes out with "Terrible performance Niall". And he was painfully correct. Clive had whipped me by a good 20 seconds having done almost no training since last time.
Time:34:49 (16 seconds faster than last time's personal worst)
Ave pace: 7:01 min miles, but I am sure there was a massive negative split.
Linear projection to 10km: 43:20 - ahhhhhhhhhhhhhhhhh!
Right now to put the last minute 10km plan into action. More speed, but less volume. If it works for Hue Lobb, who am I to disagree.
Tuesday 22 September 2009
Neither struggling nor straggling
Got to the meeting point and while there were plenty of elite there was also Steve Scrutton grinning inanely at me and nodding his head at Aisha and a portly gentleman and make noises like company at the back for us then.
On the way up Steve was bemoaning how he felt like he had moved back from a straggler to become a struggler.
It was a big group and so big the elite had to come back to repeat the session to the back markers. It was a classic 8 times 3 on with 1 recovery and two at the turn.
Straight away I formulated a plan to not overtake Aisha, but seemed like four other guys had the same idea as we all slotted in behind her. If I am honest the first two reps were probably a shade easy. But Aisha made me work in rep 3 to say with her and Sutton was running through the recoveries to catch us, while not challenging during the on sections. I talked Aisha into rep 4 as she was thinking about going back after 3 and in return she talked me in to not waiting for her. Got miles past Vicky Park entrance so that's the farthest along the canal we've been for ages. Felt good to ponder that point and enjoy the extra minute at the turn.
The portly chap crashed through the end of the fourth rep and wanted to know what the shortest route back was. That depends where back is I guess, but we were all of the view he needed to go back to the start to avoid getting lost.
Came back solid, controlled and strong.
Why did today feel so good?
Correct sleep: went to bed early and slept like a log and was not on earlies at work
Good fuel: big breakfast followed by banana one hour before
And because I knew the session: I was controlled and did not blow it after two reps by going too fast at the beginning.
Portly chap sprinted to the end some 3 mins after we had all finished, much to our amusement. On the way back he did the same thing, could not keep up on the recovery home then sprinted past us half way back. Either no one told him it was only 8 reps or he was late for a meeting.
On the recovery clip home I have discovered that not only can I keep up but I can hold a conversation.
Turns out this is the perfect session for 10km training - how cool is that?
So I chatted with the elite about the session we'd done on Sunday and they all thought that race day adrenaline and the fact you have a number pinned to your chest makes all the difference and they all though that a couple of mins off Sunday's time for race day on a 10km was a distinct possibility.
On the way up Steve was bemoaning how he felt like he had moved back from a straggler to become a struggler.
It was a big group and so big the elite had to come back to repeat the session to the back markers. It was a classic 8 times 3 on with 1 recovery and two at the turn.
Straight away I formulated a plan to not overtake Aisha, but seemed like four other guys had the same idea as we all slotted in behind her. If I am honest the first two reps were probably a shade easy. But Aisha made me work in rep 3 to say with her and Sutton was running through the recoveries to catch us, while not challenging during the on sections. I talked Aisha into rep 4 as she was thinking about going back after 3 and in return she talked me in to not waiting for her. Got miles past Vicky Park entrance so that's the farthest along the canal we've been for ages. Felt good to ponder that point and enjoy the extra minute at the turn.
The portly chap crashed through the end of the fourth rep and wanted to know what the shortest route back was. That depends where back is I guess, but we were all of the view he needed to go back to the start to avoid getting lost.
Came back solid, controlled and strong.
Why did today feel so good?
Correct sleep: went to bed early and slept like a log and was not on earlies at work
Good fuel: big breakfast followed by banana one hour before
And because I knew the session: I was controlled and did not blow it after two reps by going too fast at the beginning.
Portly chap sprinted to the end some 3 mins after we had all finished, much to our amusement. On the way back he did the same thing, could not keep up on the recovery home then sprinted past us half way back. Either no one told him it was only 8 reps or he was late for a meeting.
On the recovery clip home I have discovered that not only can I keep up but I can hold a conversation.
Turns out this is the perfect session for 10km training - how cool is that?
So I chatted with the elite about the session we'd done on Sunday and they all thought that race day adrenaline and the fact you have a number pinned to your chest makes all the difference and they all though that a couple of mins off Sunday's time for race day on a 10km was a distinct possibility.
Saturday 19 September 2009
Herts 10km Salami style
With the Herts 10km looming closer and closer, I'd suggested running the route again. Simon is back from Marathon running (2:54 no less) and Dave is back from being chased by dogs around Greece.
Kenny suggested splitting the route into three sections of 2 miles (which would have left us slightly short so I tweaked this to 2.08miles) with a massive FIVE minutes recovery. Paul and I decided that was enough time to freeze to death or build a shelter and start a fire without matches so we slashed that recover from 5 to 3 mins with Kenny still whining that Runners world says 5 minutes....Oh please!
So three for the recovery it was. The hill profile of this race is such that a positive split seems like the unlikely answer. Downhill for a while, big up near the middle and then a flattish slog back to the start.
I primed my Garmin with the session the day before even giving each rep a custom name. How cool is that, I have forgotten how good the software that came with it is.
Paul and I hooked up and Dave failed to materialise by 7:05 so as we can normally hear his car from Weathampstead we decided he was a no-show and headed off to the park. Simon and Kenny were at the gates of the park and so we jogged up to the start line and started discussing the route.
We all have the Garmins synced up for the reps and Simon as guide and Kenny as pace maker we were all set. Kenny took some ribbing for dropping down into the sprint start as if he was in the 100m final of the olympics. We finally started and inspite of cutting the first corner Kenny attacked the downhill and pushed through to finish the first rep a good 25-30 seconds ahead of me. Simon came in and then finally Paul who had decided to visit the bushes to fertilise the plants. We got a Paddington hard stare from a woman in a cottage who probably did not appreciate the four of us gassing away under her window that early in the morning. First 3 recovery over Kenny and Simon left together and just as my 3 were up Paul came in.
This was the uphill section and I was really looking to work back the time between Kenny and I. Every time I caught I glimps of him I tried to make sure he was a little bit closer. With one mile to go and the hill done I was certain I could catch him by the end of the rep. One extra push at the end and I caught him. Then the alert fired for the 3 min recovery. Breathing was hard but legs and heart ok. Seemed like no time at all and we were off on rep 3. I was leading the pack but not by much. Simon drew level to claim I had come off the path too soon, but having reviewed the map of the course I dont think I did. I'm sure we did the right route. Here is the offical map.
Big push home and manged to hold off the boys and sprinted down the tree lined avenue with a wee bit spare in the tank. 42:29 active time so not bad, but not sub 40.
Only dissapointment was no heart rate data recored, must have no battery left in the strap.
Here is the route.
Kenny suggested splitting the route into three sections of 2 miles (which would have left us slightly short so I tweaked this to 2.08miles) with a massive FIVE minutes recovery. Paul and I decided that was enough time to freeze to death or build a shelter and start a fire without matches so we slashed that recover from 5 to 3 mins with Kenny still whining that Runners world says 5 minutes....Oh please!
So three for the recovery it was. The hill profile of this race is such that a positive split seems like the unlikely answer. Downhill for a while, big up near the middle and then a flattish slog back to the start.
I primed my Garmin with the session the day before even giving each rep a custom name. How cool is that, I have forgotten how good the software that came with it is.
Paul and I hooked up and Dave failed to materialise by 7:05 so as we can normally hear his car from Weathampstead we decided he was a no-show and headed off to the park. Simon and Kenny were at the gates of the park and so we jogged up to the start line and started discussing the route.
We all have the Garmins synced up for the reps and Simon as guide and Kenny as pace maker we were all set. Kenny took some ribbing for dropping down into the sprint start as if he was in the 100m final of the olympics. We finally started and inspite of cutting the first corner Kenny attacked the downhill and pushed through to finish the first rep a good 25-30 seconds ahead of me. Simon came in and then finally Paul who had decided to visit the bushes to fertilise the plants. We got a Paddington hard stare from a woman in a cottage who probably did not appreciate the four of us gassing away under her window that early in the morning. First 3 recovery over Kenny and Simon left together and just as my 3 were up Paul came in.
This was the uphill section and I was really looking to work back the time between Kenny and I. Every time I caught I glimps of him I tried to make sure he was a little bit closer. With one mile to go and the hill done I was certain I could catch him by the end of the rep. One extra push at the end and I caught him. Then the alert fired for the 3 min recovery. Breathing was hard but legs and heart ok. Seemed like no time at all and we were off on rep 3. I was leading the pack but not by much. Simon drew level to claim I had come off the path too soon, but having reviewed the map of the course I dont think I did. I'm sure we did the right route. Here is the offical map.
Big push home and manged to hold off the boys and sprinted down the tree lined avenue with a wee bit spare in the tank. 42:29 active time so not bad, but not sub 40.
Only dissapointment was no heart rate data recored, must have no battery left in the strap.
Here is the route.
Friday 18 September 2009
Westminster 3 bridges
Alan had promised a steady run although "light step" Simon Egon was with us today which pointed more towards something fast. I had roped in Paul with the hope he would keep me company when the fast boys went.
Set off ahead of time and Simon and Alan tucked in behind letting Paul and I set the pace. Nothing spectacular out to Westminster with the fast boys chatting away. We traded places over Westminster bridge and the fast boys set the pace, again bearable at 7min miles. We did the 3 bridges loop with Paul ominously chatting away the whole time - I tried to ask him tell me about questions while I responded with one word or a grunt.
There was a film crew and they were acting like they owned the place directing people around them on the footpath. I was last through and one of them refused to move so a well aimed shoulder ensured I came out of the crash the better off.
It all unravelled for me going back over Westminster bridge. Up the stairs I could cope with, but the injection of pace on the bridge was just too much for my legs. A gap appeared and there was nothing I could do about it. Paul's reps yesterday did not slow him down one bit. He went with the fast boys.
My hrt was 150 at this point. I decided not to let it drift up to race pace and leave them to it. I had thoughts of saving myself for mega race reps on Sunday so wanted to be on top form. Thought it odd that after two days of rest it was tired legs that slowed me down not the heart or lungs.
Garmin made it in spite of tunnels and bridges and trees and underpasses and overhangs reporting 7.25 miles cleared in 51 minutes, so a shade under 7 min pace. That does count for a long threshold with hrt solid in the low 150s all the way.
There was some parade that I managed to run through and got whistled at by the police, but that was worth it to get back to the start at roughly the same time as Paul who had taken a slightly different route up from the river.
Set off ahead of time and Simon and Alan tucked in behind letting Paul and I set the pace. Nothing spectacular out to Westminster with the fast boys chatting away. We traded places over Westminster bridge and the fast boys set the pace, again bearable at 7min miles. We did the 3 bridges loop with Paul ominously chatting away the whole time - I tried to ask him tell me about questions while I responded with one word or a grunt.
There was a film crew and they were acting like they owned the place directing people around them on the footpath. I was last through and one of them refused to move so a well aimed shoulder ensured I came out of the crash the better off.
It all unravelled for me going back over Westminster bridge. Up the stairs I could cope with, but the injection of pace on the bridge was just too much for my legs. A gap appeared and there was nothing I could do about it. Paul's reps yesterday did not slow him down one bit. He went with the fast boys.
My hrt was 150 at this point. I decided not to let it drift up to race pace and leave them to it. I had thoughts of saving myself for mega race reps on Sunday so wanted to be on top form. Thought it odd that after two days of rest it was tired legs that slowed me down not the heart or lungs.
Garmin made it in spite of tunnels and bridges and trees and underpasses and overhangs reporting 7.25 miles cleared in 51 minutes, so a shade under 7 min pace. That does count for a long threshold with hrt solid in the low 150s all the way.
There was some parade that I managed to run through and got whistled at by the police, but that was worth it to get back to the start at roughly the same time as Paul who had taken a slightly different route up from the river.
Tuesday 15 September 2009
Wet Rockets
It was oh so wet. I was the first at the meeting point and enjoyed watching the guys come in. There are some very young and very blond and very very fast new Rockets making the front guys work hard to avoid the elite group being surpassed by the new uber elite.
Meanwhile I was delighted to see Steve Scrutton appear and at least one mid range Rocket decided he was taking it easy as he had a race tomorrow and locked on to me as his dead weight.
Soaked to the skin and cold by the time we got to the start there was no messing about and the 4 times 7 mins session was called. This is a particularly nasty one. You get 4mins running hard, 30 seconds recovery then 1 minute running very hard and 90 seconds recovery in each 7 min cycle.
I had no interest in racing anyone today. Suddenly it had been a tough few days with Sat reps, Sunday long, Monday circuits and back to reps today. As the water came down by the bucket load I was focusing on avoiding the deepest bits of the puddles and not letting Steve drift to far in front of me. He kept looking back and I figured he was checking he was just doing enough to keep me from catching up.
Some of the mid range rockets came back to collect us on the recovery which was a nice touch and much appreciated.
Uber elite came through at the end of the third rep and the elite followed by the rest during the last one.
And my wee moment of glory was on the fourth rep on the last one minute on I pegged Scrutton back waited for my moment and went past as we overtook a jogger and powered up the incline to the last lock. I let him jog through to catch me and got some abuse about going longer than the minute to ensure I got past him and how come it was only the last rep you could do that on etc etc. Ha Ha I love it. The last one is the one everyone sees!
Got plenty of dirty looks going into the office as I had to wring out my top it was so wet before I went in dripping through reception.
Meanwhile I was delighted to see Steve Scrutton appear and at least one mid range Rocket decided he was taking it easy as he had a race tomorrow and locked on to me as his dead weight.
Soaked to the skin and cold by the time we got to the start there was no messing about and the 4 times 7 mins session was called. This is a particularly nasty one. You get 4mins running hard, 30 seconds recovery then 1 minute running very hard and 90 seconds recovery in each 7 min cycle.
I had no interest in racing anyone today. Suddenly it had been a tough few days with Sat reps, Sunday long, Monday circuits and back to reps today. As the water came down by the bucket load I was focusing on avoiding the deepest bits of the puddles and not letting Steve drift to far in front of me. He kept looking back and I figured he was checking he was just doing enough to keep me from catching up.
Some of the mid range rockets came back to collect us on the recovery which was a nice touch and much appreciated.
Uber elite came through at the end of the third rep and the elite followed by the rest during the last one.
And my wee moment of glory was on the fourth rep on the last one minute on I pegged Scrutton back waited for my moment and went past as we overtook a jogger and powered up the incline to the last lock. I let him jog through to catch me and got some abuse about going longer than the minute to ensure I got past him and how come it was only the last rep you could do that on etc etc. Ha Ha I love it. The last one is the one everyone sees!
Got plenty of dirty looks going into the office as I had to wring out my top it was so wet before I went in dripping through reception.
Sunday 13 September 2009
Long Sunday Run
Dave had gone to Greece and Simon was doing the marathon in Sheffield so that left Kenny, Paul and I for the traditional Sunday run. Kenny trotted down the hill on time and noted the complete lack of activity at Paul's place. As soon as the clock spun to 7:15am Kenny was champing at the bit for us to leave without him on the basis it would be a great blogging material. I felt we owed him at least a jog past and as we headed up the hill a flustered day glow yellow top emerged. Just at that moment Kenny spotted a runner duck onto the cycle path and like a red rag to a bull we were of with the first objective clearly defined. Turned out to be a disappointment, some lady jogger that we crashed past before even reaching Crabtree Lane. But that locked in a decent pace for the start of the run.
I tried to call it long and slow, but time pressure was on us all and seems always will be. Unless we become miraculously faster the only answer is to start earlier so we can go further. Like 7:15 is not early enough? Right - where can I buy a head torch? We headed off along the Wheathampstead road and I foxed the guys by trying out some variations on the normal route to get directly onto the paths by the Lea river. By the time we crossed to Marford Lane Paul and I were turning back to collect Kenny. At Marford Lane Paul and I ran up the lane and called back to Kenny to turn left and go down, so we'd catch him on the way up the other side of the ford. But he turned right and up and seemed surprised to see us turn and come down towards him, No Kenny your other left! Then we decided to take the low paths next the river, which involved a sharp right up some steps which Kenny nearly missed as well. Then as we pushed out over the field there were various shouts taken from army movies which can't be repeated here. Original plan was to get all the way to Brocket hall and cross the A1M, but that was out of the question if a return by 8:30am was to be achieved. So we cut up at Waterend Lane on the Wheathapstead 10km route and made it onto the Greenway. On the steepest part at the bottom my head was most unfortunately aligned with Paul's toxic gas exhaust and I got a lung full of the worst he could produce! After crashing through the nettles (added upside of compression socks is that they double as nettle deflectors) and soggy grass on the hill the Greenway was like the promised land. The soft even surface is a joy to run on and mentally we know we are heading back. Paul and I were running side by side and without even thinking about it we had up-ed the pace to well under 7min miles. A target appeared in a white top travelling just under our pace. We decided to get past him before the gate and double back to collect Kenny and try and get the guy a second time. But Kenny was refusing to let his heart rate get above some magic number and white top guy had decided he was not going to be our prey for a second time. He looked back. A glance at the Garmin confirmed he was running for his life now and had kicked to six thirty pace - game on! But we ran out of Greenway and Paul wanted to go straight on and the prey turned left down the hill. Then he collapsed in a heap, well stopped and walked down the hill. Te he we still had 3 more miles to clear before home. Last bit up the hill of the main road actually has a sign saying not a footpath and then that was it, a final switchback on the field to collect Kenny and the jog home was pleasant enough.
The Garim tells me this was predominately a zone three run, with ave sub 8min miles so happy enough given the terrain and the one slow mile to recover after the hunt on the Greenway. The hunt pushed it up to zone five for the two fast miles with some instant recovery on the main road taking me right back to zone three.
I tried to call it long and slow, but time pressure was on us all and seems always will be. Unless we become miraculously faster the only answer is to start earlier so we can go further. Like 7:15 is not early enough? Right - where can I buy a head torch? We headed off along the Wheathampstead road and I foxed the guys by trying out some variations on the normal route to get directly onto the paths by the Lea river. By the time we crossed to Marford Lane Paul and I were turning back to collect Kenny. At Marford Lane Paul and I ran up the lane and called back to Kenny to turn left and go down, so we'd catch him on the way up the other side of the ford. But he turned right and up and seemed surprised to see us turn and come down towards him, No Kenny your other left! Then we decided to take the low paths next the river, which involved a sharp right up some steps which Kenny nearly missed as well. Then as we pushed out over the field there were various shouts taken from army movies which can't be repeated here. Original plan was to get all the way to Brocket hall and cross the A1M, but that was out of the question if a return by 8:30am was to be achieved. So we cut up at Waterend Lane on the Wheathapstead 10km route and made it onto the Greenway. On the steepest part at the bottom my head was most unfortunately aligned with Paul's toxic gas exhaust and I got a lung full of the worst he could produce! After crashing through the nettles (added upside of compression socks is that they double as nettle deflectors) and soggy grass on the hill the Greenway was like the promised land. The soft even surface is a joy to run on and mentally we know we are heading back. Paul and I were running side by side and without even thinking about it we had up-ed the pace to well under 7min miles. A target appeared in a white top travelling just under our pace. We decided to get past him before the gate and double back to collect Kenny and try and get the guy a second time. But Kenny was refusing to let his heart rate get above some magic number and white top guy had decided he was not going to be our prey for a second time. He looked back. A glance at the Garmin confirmed he was running for his life now and had kicked to six thirty pace - game on! But we ran out of Greenway and Paul wanted to go straight on and the prey turned left down the hill. Then he collapsed in a heap, well stopped and walked down the hill. Te he we still had 3 more miles to clear before home. Last bit up the hill of the main road actually has a sign saying not a footpath and then that was it, a final switchback on the field to collect Kenny and the jog home was pleasant enough.
The Garim tells me this was predominately a zone three run, with ave sub 8min miles so happy enough given the terrain and the one slow mile to recover after the hunt on the Greenway. The hunt pushed it up to zone five for the two fast miles with some instant recovery on the main road taking me right back to zone three.
Saturday 12 September 2009
Short sharp shock
Having slept a massive 11 hours and rested on Friday I was full of energy and just felt the need for speed, especially as tomorrow will be long and painfully slow.
So I headed down to the newly tarmac-ed Luton cycle way with the Garmin set up for 4 sets of 4mins on 2mins off. My ambition as ever is to get one km cleared in each on set.
And for the first time since April this year I managed it. Reps one and two were 1.02 and 1.01 km each. Felt fast and hard, but yet again it was the lungs holding me back. Felt a shade wheezy and realised I had forgotten to take my asthma medication in the morning. Decided to focus on form for the return legs and breath steady. Felt like I'd eased off massively, but had found a rhythm and held it for home last two reps we 980m each - the last one I had to stop for a car on Westfield road.
Delighted with that little test as hrt on the on was zone five for the second half in each one and recovery was swift, two mins may be generous as the drop off to zone one is around 90 seconds. I think I'll clear 8km at sub 4min km before dropping the recovery to 1m.
So I headed down to the newly tarmac-ed Luton cycle way with the Garmin set up for 4 sets of 4mins on 2mins off. My ambition as ever is to get one km cleared in each on set.
And for the first time since April this year I managed it. Reps one and two were 1.02 and 1.01 km each. Felt fast and hard, but yet again it was the lungs holding me back. Felt a shade wheezy and realised I had forgotten to take my asthma medication in the morning. Decided to focus on form for the return legs and breath steady. Felt like I'd eased off massively, but had found a rhythm and held it for home last two reps we 980m each - the last one I had to stop for a car on Westfield road.
Delighted with that little test as hrt on the on was zone five for the second half in each one and recovery was swift, two mins may be generous as the drop off to zone one is around 90 seconds. I think I'll clear 8km at sub 4min km before dropping the recovery to 1m.
Thursday 10 September 2009
Westminster on my own
Had an annoying meeting slap bang in the middle of the regular lunchtime run slot and so did not make it to rockets and missed Westlake who escaped the office ahead of me.
On physio's orders I had to run today to check how the muscles and tendons were recovering so I could get back to him on friday if it blew up. Tibialis Posterier problems are fading just as hamstring issues are appearing in the other leg.
On Monday Laurence said he thought I'd put on some weight and bulked out a bit especially in the legs. I think this is more than just a compliment to ensure I buy another 10 classes, I actually feel much stronger. The legs can do the work, it is just trying to convince my heart and lungs to come along for the journey that is the normal issue.
Take today. Excuses are 3 earlies in 4 days and going at 1 having eaten at 7 was not ideal.
I set out to do the Westminster loop and wanted to go faster than a long run but slower than red-line. I set off and reckoned I was going ok and quickly locked on to a guy in a blue top and an ipod ahead on my route. I over took him a shade too soon and he made some attempt at holding me back, but I rounded some tourists more fluently than him and zoomed off. Over Westminster I hardly noticed the incline and battled home against a stiff wind. Lost focus a little on Blackfriars Bridge and as I turned to go down the stairs I noticed a guy in a white top closing in. I got around the family with the pram on the stairs and he didn't which gave me a nice start on the way back to Millenium. I held a decent pace back to the steps and then eased off on the last stretch to the office. Spotted blue top jogging home.
Cleared the 4.2 miles in 31:51 which just about makes it count as a threshold run. However the other points about the injury not blowing up and recovery from Tuesday would have made it worthwile anyway.
4:40/7:30 for min km/miles roughly which really needs to get faster very quickly or else the 10km will be rather embarassing.
On physio's orders I had to run today to check how the muscles and tendons were recovering so I could get back to him on friday if it blew up. Tibialis Posterier problems are fading just as hamstring issues are appearing in the other leg.
On Monday Laurence said he thought I'd put on some weight and bulked out a bit especially in the legs. I think this is more than just a compliment to ensure I buy another 10 classes, I actually feel much stronger. The legs can do the work, it is just trying to convince my heart and lungs to come along for the journey that is the normal issue.
Take today. Excuses are 3 earlies in 4 days and going at 1 having eaten at 7 was not ideal.
I set out to do the Westminster loop and wanted to go faster than a long run but slower than red-line. I set off and reckoned I was going ok and quickly locked on to a guy in a blue top and an ipod ahead on my route. I over took him a shade too soon and he made some attempt at holding me back, but I rounded some tourists more fluently than him and zoomed off. Over Westminster I hardly noticed the incline and battled home against a stiff wind. Lost focus a little on Blackfriars Bridge and as I turned to go down the stairs I noticed a guy in a white top closing in. I got around the family with the pram on the stairs and he didn't which gave me a nice start on the way back to Millenium. I held a decent pace back to the steps and then eased off on the last stretch to the office. Spotted blue top jogging home.
Cleared the 4.2 miles in 31:51 which just about makes it count as a threshold run. However the other points about the injury not blowing up and recovery from Tuesday would have made it worthwile anyway.
4:40/7:30 for min km/miles roughly which really needs to get faster very quickly or else the 10km will be rather embarassing.
Tuesday 8 September 2009
Reverse Pyramid in Egyptian weather
I was out and at the meeting point ahead of time and enjoyed watching the late comers busting their guts to get there before we left. I was delighted to be joined by Steve Scrutton at the back, he actually physically lifted my shades to check it was me under them. He decided to do the session and I decided to try and go steady with him.
Mr Lockett himself, resplendent in a canary yellow surrey vest, called the session: classic reverse pyramid: 4, 3, 2, 1, 1, 2, 3, 4 mins on with half the on time recovery in between.
Many Lockets removed their tops at the start as it was so hot, inculding Karen who took off her t-shirt to a few gasps and raised eyebrows, but she was wearing a skimpy top underneath.
Rep one was fine and although hot I had no interest in pegging back Karen's group and settled into a decent pace next to Steve. After a couple of mins I drifted ahead and pushed on. Rep two was a disaster. I set off to fast and realised after 2 of the 3 minutes and stopped after 2 and a half. Got a few seconds recovory before Steve turned the corner and screamed at me to get going as there were still 20 seconds left to do. That got me going again.
Managed the rest of them better, resisting the temptation to challenge as the elite went through at the homeward 3 and 4 mins. Certainly felt fast in the heat. Made it all the way to the park.
Could feel the Tibialis Posterier on the last rep, possible that the form fell away on that one.
Mr Lockett himself, resplendent in a canary yellow surrey vest, called the session: classic reverse pyramid: 4, 3, 2, 1, 1, 2, 3, 4 mins on with half the on time recovery in between.
Many Lockets removed their tops at the start as it was so hot, inculding Karen who took off her t-shirt to a few gasps and raised eyebrows, but she was wearing a skimpy top underneath.
Rep one was fine and although hot I had no interest in pegging back Karen's group and settled into a decent pace next to Steve. After a couple of mins I drifted ahead and pushed on. Rep two was a disaster. I set off to fast and realised after 2 of the 3 minutes and stopped after 2 and a half. Got a few seconds recovory before Steve turned the corner and screamed at me to get going as there were still 20 seconds left to do. That got me going again.
Managed the rest of them better, resisting the temptation to challenge as the elite went through at the homeward 3 and 4 mins. Certainly felt fast in the heat. Made it all the way to the park.
Could feel the Tibialis Posterier on the last rep, possible that the form fell away on that one.
Sunday 6 September 2009
Sunday Run
No drama today although it was a nightmare to sort out.
Simon needed to be back by 8 for an airport run, as did I. Kenny was whining about the speed, start time etc before we even arranged the session and Paul was trying to go before everyone else had got up. And Dave, oh yes, Dave - what have you done? Once again he failed to run a marathon this time entering the half by mistake and only finding out after he drove to Wolverhampton. Opps.
In the end everyone turned up and nearing the summit of the first hill Kenny was still talking! This is major progress. He also veered off on his own after deciding the 7:30 pace was too stiff and he wanted to go long. That left Simon, Paul and I for the Heartwood loop and Paul is definitely back. Simon needed us to slow him down as he is on taper for a marathon next week and we achieved that nicely.
As for me zone 3 and 4 workout never troubled the heart or lungs or legs and cruised through the 8 miles at ave 7:38 pace.
Compared to last time when I could only do 8:30s that's got to be good.
Best bit was at the end stretching off with Paul at the end of the road this guy from circuits goes by at 11min mile pace with the missus in tow and we acknowledge each other. As they turn for the hill I shout "Come on, kick for the push up the hill!". We thought that was hilarious.
Simon needed to be back by 8 for an airport run, as did I. Kenny was whining about the speed, start time etc before we even arranged the session and Paul was trying to go before everyone else had got up. And Dave, oh yes, Dave - what have you done? Once again he failed to run a marathon this time entering the half by mistake and only finding out after he drove to Wolverhampton. Opps.
In the end everyone turned up and nearing the summit of the first hill Kenny was still talking! This is major progress. He also veered off on his own after deciding the 7:30 pace was too stiff and he wanted to go long. That left Simon, Paul and I for the Heartwood loop and Paul is definitely back. Simon needed us to slow him down as he is on taper for a marathon next week and we achieved that nicely.
As for me zone 3 and 4 workout never troubled the heart or lungs or legs and cruised through the 8 miles at ave 7:38 pace.
Compared to last time when I could only do 8:30s that's got to be good.
Best bit was at the end stretching off with Paul at the end of the road this guy from circuits goes by at 11min mile pace with the missus in tow and we acknowledge each other. As they turn for the hill I shout "Come on, kick for the push up the hill!". We thought that was hilarious.
Thursday 3 September 2009
Beckenham, Assembly League 6. (2.76 miles)
Bad start.
City Thameslink had a big q at the ticket office and I was very unlucky. A guy with a ticket machine started selling tickets at the back of the q. I was pissed off because a guy 4 behind me tried to go next and got served, while I was moaning at him the guy after me jumped in front of me at the ticket window. Next the ticket seller guy refuses to serve me because he cannot change 10 quid. I miss the train. Ahhhhhhh.
Next one will get me to the start with minutes to run to the cricket club get my number and get back to the start. I get changed on the train (in the loo) and so that means I can run from the station to the start as soon as I get off the train.
I get there and find the number man, see Andrew Stubbs who has defected to his running club and is not running for seac. Andy McCleery arrives late and luckly I spot him and introduce him to the number man just in time.
We head off to the start and Andrew and Andy are looking pensive, they're with me at the back. There are a lot off good runners here tonight one of them observes. But I'm in the zone now with minutes to go I can feel the heart rate rise with the adrenaline begin to kick in. We're off. I decide to hold back and try to have at least one Andy ahead of me at the top of the hill to hold me back. A. Stubbs is too slow on the hill so McCleerly is the new mark 5m ahead. By half way up the hill we're level and the temptation is to race. I hold back to the top as planned and let rip at the top leaning down into the hill and letting gravity assist the acceleration. Get past plenty on this part and then at the flat the race settles down again. The section previously blocked off in April has been transformed from an unmade road to a tarmaced road which made a massive difference. I notice the first mile alert fire on the Garmin, but decide not to look.
Mile two was great. I was pushing out and enjoying responding to everyone who tried to go past. Mile two was suddenly gone and I glanced down to note the 6:30 pace. Now I was leading a group. Three of us battled out the last mile, a eton manor guy and a ravens brook school kid and I traded places several times each one of us trying to drop the others in turn.
At the last section some nutter flew past me, but as I was not sure how far to the finish I let him go and then accelerated when I could see the finish. The group ahead were too far ahead to catch, but I'd dropped the guys behind me.
Although the course was short, 2.76 I was pleased with my time of 18:10. Ave pace was 6:35 min miles with ave heart rate of 160 which I'm amazed I could hold for 3 miles. Max was 173 which ties in with my max hrt from the test we did.
Even more encouraging were the negative splits.
6:43
6:32
6:28 (ave up to get mm pace - and this very close to my magic 4min km pace goal)
Looking at the Graph I managed to get into zone five at the top of the hill and stayed there for the whole race, drifting up and ramping at the sprint finish. Nicely done, even if I say so myself.
All in all a great night, spoilt only by either someone nicking my nice top or me leaving it on the train when I got changed.
City Thameslink had a big q at the ticket office and I was very unlucky. A guy with a ticket machine started selling tickets at the back of the q. I was pissed off because a guy 4 behind me tried to go next and got served, while I was moaning at him the guy after me jumped in front of me at the ticket window. Next the ticket seller guy refuses to serve me because he cannot change 10 quid. I miss the train. Ahhhhhhh.
Next one will get me to the start with minutes to run to the cricket club get my number and get back to the start. I get changed on the train (in the loo) and so that means I can run from the station to the start as soon as I get off the train.
I get there and find the number man, see Andrew Stubbs who has defected to his running club and is not running for seac. Andy McCleery arrives late and luckly I spot him and introduce him to the number man just in time.
We head off to the start and Andrew and Andy are looking pensive, they're with me at the back. There are a lot off good runners here tonight one of them observes. But I'm in the zone now with minutes to go I can feel the heart rate rise with the adrenaline begin to kick in. We're off. I decide to hold back and try to have at least one Andy ahead of me at the top of the hill to hold me back. A. Stubbs is too slow on the hill so McCleerly is the new mark 5m ahead. By half way up the hill we're level and the temptation is to race. I hold back to the top as planned and let rip at the top leaning down into the hill and letting gravity assist the acceleration. Get past plenty on this part and then at the flat the race settles down again. The section previously blocked off in April has been transformed from an unmade road to a tarmaced road which made a massive difference. I notice the first mile alert fire on the Garmin, but decide not to look.
Mile two was great. I was pushing out and enjoying responding to everyone who tried to go past. Mile two was suddenly gone and I glanced down to note the 6:30 pace. Now I was leading a group. Three of us battled out the last mile, a eton manor guy and a ravens brook school kid and I traded places several times each one of us trying to drop the others in turn.
At the last section some nutter flew past me, but as I was not sure how far to the finish I let him go and then accelerated when I could see the finish. The group ahead were too far ahead to catch, but I'd dropped the guys behind me.
Although the course was short, 2.76 I was pleased with my time of 18:10. Ave pace was 6:35 min miles with ave heart rate of 160 which I'm amazed I could hold for 3 miles. Max was 173 which ties in with my max hrt from the test we did.
Even more encouraging were the negative splits.
6:43
6:32
6:28 (ave up to get mm pace - and this very close to my magic 4min km pace goal)
Looking at the Graph I managed to get into zone five at the top of the hill and stayed there for the whole race, drifting up and ramping at the sprint finish. Nicely done, even if I say so myself.
All in all a great night, spoilt only by either someone nicking my nice top or me leaving it on the train when I got changed.
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