Martin had kindly forwarded on my Geneva news to the guys at Lockett's Rockets so I got a fair few questions on the move.
On the way up a mad squirrel got under the Rockets and darted through the group in random directions before scurrying off towards the school. It nearly knocked over about three rockets and had the rest in stitches.
The lovely Sarah was there. I started to mention Simon-without-showers, but she cut me off. I don't work there anymore, there are no communal showers, each company has their own showers and if his doesn't there is a fitness first on the other side of the road. Actually, she summed it up nicely with "Tell him to join the f(censored)ing gym." So, sorry Simon looks there is no such thing as a free shower in the city.
Today was to be my last ever Lockett's Rockets and I was very touched to be closely consulted on calling the session (6 by 4 off 1, with 2 at the turn) and being ceremonially shoved to the front and made to lead the first rep.
Ok guys, the elite nod, fingers on stopwatches, and I shout AWAY! What an honour. All 15 or so Rockets are behind me and I set the pace, but within second Alan Barnes and the guy with the special shoes for reps go past, but Andy Weir calls a halt to that and gives me a minute at what feels like 100m pace before letting the rest of the elite go through. By the end of rep one it is B runners behind and I jog backwards through the recovery to find my C friends. Luckily Paul had brought some newbies along and I'd dragged Andrew along to see how it works. He even managed the first rep and then ran along behind.
I had Karen and Steve around me on rep two, but they pushed away and I eased through the third. During the 2 mins at half way we all kinnda regrouped and I decided to try to hold Sarah rather than Steve. Paul was cunningly only using 80 percent power saving himself for Sunday's Fred Hughes 10 miles and monitoring incoming bikes, checking for heelstrikes and generally enjoying the view from the back.
Rep five was a cracker. Steve and Sarah and I were all level and Steve made a break for it. He was looking around to see if I'd gone with him, but I just stayed tucked behind Sarah. He'd pushed too hard to get by and so as Sarah cranked the pace up slowly in response he could do nothing about it when Sarah and I overtook him. He was clearly gutted by that. By now I'd had enough and rep six was hardly a rep as it was so slow Paul was actually talking to me during it.
The clip back was predictably fast given the high number of elite out today, but it fine.
So that's it. I'm swapping the Regents Canal for the Rhone, the muddy puddles for Lac Leman, Green Park hill for the Alps. But the Rocket inside is there for ever. The times at the canal have been a mixture of agony, joy, laughs and the surreal. I've learnt much about myself here and will surely miss that noon calling to pain.
And I've found an ex-rocket who works in Geneva and has invited me to join her for some lunch time running. Could this be the start of Les Fusées Genevois?
Showing posts with label Lockett's Rockets. Show all posts
Showing posts with label Lockett's Rockets. Show all posts
Tuesday, 19 January 2010
Thursday, 31 December 2009
Hogmanay Reps
8 rockets for Hogmanay (New Years Eve) reps.
I was the only JPM rocket and no sign of Paul or Martin at the freezing meeting point. Karen and Sarah were there with Richard somewhere between the girls and the four Elite, including messers Barnes and Weir.
Session was the classic 4 step inverted pyramid, so for the Aro Runners following the blog and looking for an explanation of the session to re-use it here goes.
Each effort is followed by a rest half as long as the rep you just did. Starting and ending in 4 mins. So we have 4 on then 2 recovery (2 being half of 4) then 3 on 1.5 off, then 2 on and 1 off then 1 on and 0.5 off. Now back up the other side of the Pyramid. 1 on 0.5 recovery, 2 on 1 off, 3 on 1.5 off, 4 on and finished. The second half is much harder as the reps are preceded by a shorter recovery.
I made a list of excuses before the session:
1) Jet lag
2) Change in weather from 30 to zero
3) No intervals for over a month (last reps on 24th Nov.)
4) Not sure the little running I did in the Dominican Republic was enough to count
5) Two weeks of all inclusive was showing on my waist as I failed to burn more calories than I consumed
6) Didn't eat enough for breakfast
However I amazed myself by keeping up with the girls until the 3 mins on the way back when they dropped me and the elite started to come through.
Karen dropped Sarah too. In the end the only slither of honour saved was that Richard didn't catch me on the last rep. That just kept me out of the C minus category!
From nowhere on the recovery back I suddenly have fast legs and bounced home chatting away to the elite on the recovery run. I remember when I could not hold the recovery pace let alone talk. It would seem all is not lost.
I was the only JPM rocket and no sign of Paul or Martin at the freezing meeting point. Karen and Sarah were there with Richard somewhere between the girls and the four Elite, including messers Barnes and Weir.
Session was the classic 4 step inverted pyramid, so for the Aro Runners following the blog and looking for an explanation of the session to re-use it here goes.
Each effort is followed by a rest half as long as the rep you just did. Starting and ending in 4 mins. So we have 4 on then 2 recovery (2 being half of 4) then 3 on 1.5 off, then 2 on and 1 off then 1 on and 0.5 off. Now back up the other side of the Pyramid. 1 on 0.5 recovery, 2 on 1 off, 3 on 1.5 off, 4 on and finished. The second half is much harder as the reps are preceded by a shorter recovery.
I made a list of excuses before the session:
1) Jet lag
2) Change in weather from 30 to zero
3) No intervals for over a month (last reps on 24th Nov.)
4) Not sure the little running I did in the Dominican Republic was enough to count
5) Two weeks of all inclusive was showing on my waist as I failed to burn more calories than I consumed
6) Didn't eat enough for breakfast
However I amazed myself by keeping up with the girls until the 3 mins on the way back when they dropped me and the elite started to come through.
Karen dropped Sarah too. In the end the only slither of honour saved was that Richard didn't catch me on the last rep. That just kept me out of the C minus category!
From nowhere on the recovery back I suddenly have fast legs and bounced home chatting away to the elite on the recovery run. I remember when I could not hold the recovery pace let alone talk. It would seem all is not lost.
Thursday, 19 November 2009
Post race recovery reps - I'm a B minus!
No Paul today. Martin was busy, but might have been coaxed out if there was some savage hunting to be done.
I was at the meeting point well early and next to arrive was Aisha leading a group of asset managers towards the meeting point. I waved at her and she waved back, changing direction to cut over to my side of the road. Unfortunately, her three buddies kept going in a straight on and the first guy bumped into her and nearly went over, followed by a pure keystone cops moment as the other two went into the first guy. They survived unscathed, but it was very funny.
Then the Scrutton arrived dribbling at the mouth before he'd even got to the meeting point. He cleaned himself up and then set off on a barrage of comments around how great it was to see such a mass of rubbish runners. On the way up I explained how in Paul's grading system he'd recently moved from a C to a B- trending B. The grin on his face said it all.
Alan Barnes (first man at the cross country in 30:mins) was at the canal resplendent in his long white compression socks! I gave a cheer for those. Nick was there too (sixth at the cross country).
My view was then respected by the elite as we needed some recovery reps for those who had raced and those who are going to race on the weekend at some elite bash. Ian Lockett himself set the session as :
12x 1min on 30seconds recovery, as hard as you like or stride it through.
Wind impact high, so 7 out 5 back.
Suddenly I panicked as me and some of the slow boys were in amongst the elite. Quick track back and we're off and I'm sort of in with Paul's B group. I decide to tuck in behind the girls and sure enough it is too fast and I'm dropped at the 4th rep. But there is still a ton of people behind me. Including the scrutton.
John Clarke (3rd at the cross country) goes by at full speed going the other way, he nods in response to my cheerful encouragement.
Battle through to the turn trading places with Steve and Aisha a few times. Easy one to the turn sets up the back five battle.
Ease through to catch Aisha on the first return leg. Karen's group go through on the 9th rep and I risk tucking in. Sarah is not holding Karen's pace and by the final rep I sneak past her.
As we finish the final rep I hear the voice of an out of breath Steve Scrutton "Guess who did not run hard enough yesterday?". He always has a come back this guy!
Great run back (chatting at elite recovery pace) to Alan who was pleased I'd had a good cross country after the bad half marathon race. It's great to be running again while not sick!
Nice to catch these guys thoughts and very nice not to be at the back on my own.
Now, where was Paul?
Possible Limehouse loop with Martin tomorrow. Looking forward to that.
Tuesday, 27 October 2009
More powerful reps
Potential excuses for todays reps being bad.
1) Having been in Scotland at the weekend delivering my children to the half term playground that is Millport
2) Sunday going out to Luton Hoo (in flat shoes that trashed my tibialis posterier) then,
3) to the cinema to see couples retreat followed by a meal out then
4) power hour circuits on Monday night. Those were fun and Jo was back (800m in 2:21) so that made the shuttles at the end much more interesting and the young guns and some of us older dudes were finding out quickly just how fast Jo could go, the answer is very fast and give her more that the length of the hall I'm sure she could trash me, but over that distance I can just hold her pace. It was all very amusing.
None of all that mattered, I was fine.
At the meeting point in the Needs group were Scrutton, George, Paul, but no Martin.
George has been out for a while, but his comeback was most welcome.
Smaller group today and before you could say 6 by 4 with 90 off, three groups formed and Paul, George, Paul and I burst out laughing at the natural selection - hard stares from the elite group as they were clearly not going to condone enjoyment of any kind.
Scrutton zoomed away to lead rep one and he went through a puddle and splashed me. I spied a puddle 20m ahead and stamped down hard into it. Unfortunately, while soaking Steve (under the Geneva convention this is acceptable and appropriate retaliation) there was collateral damage and my apology was not enough for the back group who were pretty close to chucking me in the canal for that. Lucky for me I appear to be faster than them and with staying dry as motivation I had no choice but to lead the group through the first few reps.
Scrutton nearly hit a bike who was coming out of a tunnel and having slagged him of for that at the very same point I nearly crashed into a jogger. From then on every tunnel got a McIntyre shout as I went through.
Felt like a long way out and we were well past the park gates when we hit half way. Paul was still with me and George was still going well too.
Paul commented on form just after the turn. I noticed the non-sitting position and footfall circle working nicely just before then and the turn does indeed seem to be a good place to be thinking form.
The return leg was marked by a fast moving object closing in on us. This was Martin 'half reps' Wood late for the session but very keen to join in.
Two police were walking along looking out for something. Suddenly one of them jumps the railings then the other goes over too. The first one moves into the flats while the other makes a flanking maneuver around the back. We spot the target looking well guilty with bike. We offer to help catch the guy, but the police have him cornered so we just shout encouragement to the flanking officer.
Martin has upped the pace on the return leg. We're moving fast and I can hear him huffing and puffing on my shoulder. I focus on form again and try not to sit and slightly increase the footfall circle - again to my delight and surprise perceived effort drops and pace increases and Martin's footfalls aren't quite so loud anymore.
Dropped George somewhere after rep 4.
Psychologically prepared for the last rep. by stating my intention to let the elite through when they turn up without challenge.
I need not have bothered, as they never caught us. Made it perfectly back to the start point so thanks to Martin's timely arrival we'd done a perfectly balanced set of reps. I was very happy with today's session, 80-90 percent efforts by the end, but again feeling solid enough and light on feet.
With the race approaching fast and even Dave in taper, it's time for a rest day, then a slow day (watch out zone 1 slobs, here I come) and then a well timed Hare and Hound to round off the week - I'm going to get that hare this time!
1) Having been in Scotland at the weekend delivering my children to the half term playground that is Millport
2) Sunday going out to Luton Hoo (in flat shoes that trashed my tibialis posterier) then,
3) to the cinema to see couples retreat followed by a meal out then
4) power hour circuits on Monday night. Those were fun and Jo was back (800m in 2:21) so that made the shuttles at the end much more interesting and the young guns and some of us older dudes were finding out quickly just how fast Jo could go, the answer is very fast and give her more that the length of the hall I'm sure she could trash me, but over that distance I can just hold her pace. It was all very amusing.
None of all that mattered, I was fine.
At the meeting point in the Needs group were Scrutton, George, Paul, but no Martin.
George has been out for a while, but his comeback was most welcome.
Smaller group today and before you could say 6 by 4 with 90 off, three groups formed and Paul, George, Paul and I burst out laughing at the natural selection - hard stares from the elite group as they were clearly not going to condone enjoyment of any kind.
Scrutton zoomed away to lead rep one and he went through a puddle and splashed me. I spied a puddle 20m ahead and stamped down hard into it. Unfortunately, while soaking Steve (under the Geneva convention this is acceptable and appropriate retaliation) there was collateral damage and my apology was not enough for the back group who were pretty close to chucking me in the canal for that. Lucky for me I appear to be faster than them and with staying dry as motivation I had no choice but to lead the group through the first few reps.
Scrutton nearly hit a bike who was coming out of a tunnel and having slagged him of for that at the very same point I nearly crashed into a jogger. From then on every tunnel got a McIntyre shout as I went through.
Felt like a long way out and we were well past the park gates when we hit half way. Paul was still with me and George was still going well too.
Paul commented on form just after the turn. I noticed the non-sitting position and footfall circle working nicely just before then and the turn does indeed seem to be a good place to be thinking form.
The return leg was marked by a fast moving object closing in on us. This was Martin 'half reps' Wood late for the session but very keen to join in.
Two police were walking along looking out for something. Suddenly one of them jumps the railings then the other goes over too. The first one moves into the flats while the other makes a flanking maneuver around the back. We spot the target looking well guilty with bike. We offer to help catch the guy, but the police have him cornered so we just shout encouragement to the flanking officer.
Martin has upped the pace on the return leg. We're moving fast and I can hear him huffing and puffing on my shoulder. I focus on form again and try not to sit and slightly increase the footfall circle - again to my delight and surprise perceived effort drops and pace increases and Martin's footfalls aren't quite so loud anymore.
Dropped George somewhere after rep 4.
Psychologically prepared for the last rep. by stating my intention to let the elite through when they turn up without challenge.
I need not have bothered, as they never caught us. Made it perfectly back to the start point so thanks to Martin's timely arrival we'd done a perfectly balanced set of reps. I was very happy with today's session, 80-90 percent efforts by the end, but again feeling solid enough and light on feet.
With the race approaching fast and even Dave in taper, it's time for a rest day, then a slow day (watch out zone 1 slobs, here I come) and then a well timed Hare and Hound to round off the week - I'm going to get that hare this time!
Tuesday, 20 October 2009
Good Reps
The twenty or so rockets did not hang about today and that forced Martin into a pb from the office to the canal.
Scrutton was there doing some kind of steady run through the set, noted his new red running top - never seen the guy in anything other than 100% cotton before.
My excuse today was mainly focused around the battering I took last night from "Alex" the hulk with a sadistic streak that had given me the Guantanamo Bay treatment at Breathing Space. The tranquil setting and soft furnishings and delightful staff lulled me into a false sense on glentle expectation. Alex arrived and eyed me up. He listened dutifully to my abridged list of running injuries and aches and pains. Then the violence erupted. Within seconds he'd found and smashed a knot on my back and I was right on the pain threshold. This was 30 seconds in and at that point I remembered I'd booked an hour. Alex used all his weight and considerable upper body strength to pummel me hard and deep tissue or sports massage does not do this guy justice. I screamed, but did not cry. He told me when he worked at
Guantanamo Bay they would always talk when he got to the end of the muscle. By the end I was battered and bruised, but somehow lighter, especially on my left arm and oddly in my feet that had taken a special hammering and responded. I told Alex all about ARO runners and he said he'd love to hook up with them.
The reps were 8 by 3 off 1, with 2 at the turn. Dave, call me if you need to know what that means, can't be bothered explaining it.
Paul and Martin instantly appointed me leader of the "Needs" group and we were off. I felt light, loose and comfortable. Thought about throwing an easy one at rep 4 but decided to hold the pace and felt fine.
On the way back Paul ask if I was speeding up during one of the reps. No I replied, actually I was thinking about my foot circle (half shin pace), cadence, landing with my foot moving backwards and not sitting into the run. What - all that and you can still run? If you heel strike I'll kick your foot was Paul's helpful input along with why don't you get a squeaker implanted on your heel so it squeaks if you heel strike? I wonder if Aro Sports do those?
On the 5th or 6th rep I'd just adjusted into a more upright position and was thinking about how my feet were landing nicely when Paul crys out "OH NO NIALL'S THINKING ABOUT FORM AGAIN, HERE WE GO!" Somehow we probably were going faster and my perceived effort reduced. Amazing.
The elite streamed through on rep 7 and I was wise enough to keep at half shin pace and not respond.
The cheek from Paul escalated to sheer insolence as with forty seconds to go on rep 8 Paul challenged! I'd been wondering what knee pace would feel like and within seconds I knew two things, firstly that's very fast and to my delight it is faster than Paul. 20 seconds to go and I've overtaken him and a number of bemused elite who happened to have gone past us moments before. Paul suggested if only he'd gone later and more steady, he'd have "won". Keep the racing for races!
Massage, Alexander workshop with Malcolm or some combo of them both? Either way felt light, in control and solid as a rock. Noticed how not sitting into the reps on the acceleration really helped and focusing on increasing the foot circle as the key to speeding up and keeping the form.
As Martin pointed out, our next target to catch is Sarah's group. Whooo hooo!
Scrutton was there doing some kind of steady run through the set, noted his new red running top - never seen the guy in anything other than 100% cotton before.
My excuse today was mainly focused around the battering I took last night from "Alex" the hulk with a sadistic streak that had given me the Guantanamo Bay treatment at Breathing Space. The tranquil setting and soft furnishings and delightful staff lulled me into a false sense on glentle expectation. Alex arrived and eyed me up. He listened dutifully to my abridged list of running injuries and aches and pains. Then the violence erupted. Within seconds he'd found and smashed a knot on my back and I was right on the pain threshold. This was 30 seconds in and at that point I remembered I'd booked an hour. Alex used all his weight and considerable upper body strength to pummel me hard and deep tissue or sports massage does not do this guy justice. I screamed, but did not cry. He told me when he worked at
Guantanamo Bay they would always talk when he got to the end of the muscle. By the end I was battered and bruised, but somehow lighter, especially on my left arm and oddly in my feet that had taken a special hammering and responded. I told Alex all about ARO runners and he said he'd love to hook up with them.
The reps were 8 by 3 off 1, with 2 at the turn. Dave, call me if you need to know what that means, can't be bothered explaining it.
Paul and Martin instantly appointed me leader of the "Needs" group and we were off. I felt light, loose and comfortable. Thought about throwing an easy one at rep 4 but decided to hold the pace and felt fine.
On the way back Paul ask if I was speeding up during one of the reps. No I replied, actually I was thinking about my foot circle (half shin pace), cadence, landing with my foot moving backwards and not sitting into the run. What - all that and you can still run? If you heel strike I'll kick your foot was Paul's helpful input along with why don't you get a squeaker implanted on your heel so it squeaks if you heel strike? I wonder if Aro Sports do those?
On the 5th or 6th rep I'd just adjusted into a more upright position and was thinking about how my feet were landing nicely when Paul crys out "OH NO NIALL'S THINKING ABOUT FORM AGAIN, HERE WE GO!" Somehow we probably were going faster and my perceived effort reduced. Amazing.
The elite streamed through on rep 7 and I was wise enough to keep at half shin pace and not respond.
The cheek from Paul escalated to sheer insolence as with forty seconds to go on rep 8 Paul challenged! I'd been wondering what knee pace would feel like and within seconds I knew two things, firstly that's very fast and to my delight it is faster than Paul. 20 seconds to go and I've overtaken him and a number of bemused elite who happened to have gone past us moments before. Paul suggested if only he'd gone later and more steady, he'd have "won". Keep the racing for races!
Massage, Alexander workshop with Malcolm or some combo of them both? Either way felt light, in control and solid as a rock. Noticed how not sitting into the reps on the acceleration really helped and focusing on increasing the foot circle as the key to speeding up and keeping the form.
As Martin pointed out, our next target to catch is Sarah's group. Whooo hooo!
Tuesday, 13 October 2009
Long Reps
Having felt very strong last night the efforts of Sunday's race and last night's circuits came home to roost.
I should have taken Paul up on his offer of an easy river run.
But no, I opted for the canal and long reps with Lockett's Rockets. Big field out today and the cloud gave way to sun as we reached the canal.
There were a few mortals in the mix, but I had already decided not to go for it and let them go from the start.
6 by 4 off 90.
Steve was jogging behind and after the first recovery he'd gone past. That meant I was last. By rep two Aisha was 2 canal boats ahead, then 3 by rep 3. Her and Steve seemed to be matching each other's pace and by watching their efforts I drifted faster and closed the gap.
Tried to focus on form and footfall and head alignment and lean angle. All seemed ok at half way.
We regrouped for the return leg and found myself drifting ahead of Aisha. By rep 5 Karen's group appeared and zoomed through. I made the same error I did last week and tucked in behind them and held the pace for the rest of that rep.
Blatently blown it, so had a weak last rep - except for the last 30 seconds when an elite came through and I held him as he drew level and he kicked twice which I matched to get me a some rediculous pace. Silly, but great fun.
Now for an easy and a long run.
I should have taken Paul up on his offer of an easy river run.
But no, I opted for the canal and long reps with Lockett's Rockets. Big field out today and the cloud gave way to sun as we reached the canal.
There were a few mortals in the mix, but I had already decided not to go for it and let them go from the start.
6 by 4 off 90.
Steve was jogging behind and after the first recovery he'd gone past. That meant I was last. By rep two Aisha was 2 canal boats ahead, then 3 by rep 3. Her and Steve seemed to be matching each other's pace and by watching their efforts I drifted faster and closed the gap.
Tried to focus on form and footfall and head alignment and lean angle. All seemed ok at half way.
We regrouped for the return leg and found myself drifting ahead of Aisha. By rep 5 Karen's group appeared and zoomed through. I made the same error I did last week and tucked in behind them and held the pace for the rest of that rep.
Blatently blown it, so had a weak last rep - except for the last 30 seconds when an elite came through and I held him as he drew level and he kicked twice which I matched to get me a some rediculous pace. Silly, but great fun.
Now for an easy and a long run.
Tuesday, 6 October 2009
Powerful, but controlled reduced reps as Super Sunday draws ever closer
Just made it to the meeting point before the guys headed out. Was pleased to see lots of super fast rockets as well as some mere fast rockets like myself.
Paul was wearing a fetching sleeveless number, which given the rain I felt was a punchy choice as I'd opted for a long sleeve. By the time we got to the tropical micro climate that is the canal I knew Paul's choice in clothing was better than mine.
Before the off an elite took some abuse for his rather short red shorts. Chris, don't those shorts count as lingerie? Brilliant.
The set was called as 6 times 3 on and 1 off.
I announced I was planning on doing 4 of those and before you could say away I had at least 3 guys tucked in behind me for the reduced set.
I had missed circuits due to race taper and the reps were as a result done on fresh legs and I was flying. I talked Paul into leading rep 3, but by half way I felt the ratchet and pushed out. Martin pushed out on the 4th and final rep and I could not resist a controlled pace increase and let the rocket out after about 90 seconds and sprinted up the lock gate hill and held it home. Looked back to see the rest of my group doubled up like me to catch their breath. Normally, I'm looking at the guys ahead so what a joy to be able to look back!
Whipped back to the office, stretched off and reflected on how powerful I was through those reps having done an easy run Sunday and no circuits. I had more in the bag, but had wisdom enough to feel that while I was going fast, just exploring the tipping point of too fast, and not going past it.
Been reading more theory on my mate Kenny's slow running. The key seems to be that active recovery just at 60 percent is much better than doing more intense work (say zone 3), if and only if your intense training is very hard. Guess what, my training is very hard. So given how great today's reps went I will now introduce a lower intensity run somewhere rather then an extra threshold or extra reps. More in this case seems to better if less intense. Google "Grey zone" and you see how careful you need to be if following this kind of plan.
Paul was wearing a fetching sleeveless number, which given the rain I felt was a punchy choice as I'd opted for a long sleeve. By the time we got to the tropical micro climate that is the canal I knew Paul's choice in clothing was better than mine.
Before the off an elite took some abuse for his rather short red shorts. Chris, don't those shorts count as lingerie? Brilliant.
The set was called as 6 times 3 on and 1 off.
I announced I was planning on doing 4 of those and before you could say away I had at least 3 guys tucked in behind me for the reduced set.
I had missed circuits due to race taper and the reps were as a result done on fresh legs and I was flying. I talked Paul into leading rep 3, but by half way I felt the ratchet and pushed out. Martin pushed out on the 4th and final rep and I could not resist a controlled pace increase and let the rocket out after about 90 seconds and sprinted up the lock gate hill and held it home. Looked back to see the rest of my group doubled up like me to catch their breath. Normally, I'm looking at the guys ahead so what a joy to be able to look back!
Whipped back to the office, stretched off and reflected on how powerful I was through those reps having done an easy run Sunday and no circuits. I had more in the bag, but had wisdom enough to feel that while I was going fast, just exploring the tipping point of too fast, and not going past it.
Been reading more theory on my mate Kenny's slow running. The key seems to be that active recovery just at 60 percent is much better than doing more intense work (say zone 3), if and only if your intense training is very hard. Guess what, my training is very hard. So given how great today's reps went I will now introduce a lower intensity run somewhere rather then an extra threshold or extra reps. More in this case seems to better if less intense. Google "Grey zone" and you see how careful you need to be if following this kind of plan.
Tuesday, 29 September 2009
Confidence Boosting Reps
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.
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, 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.
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.
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.
Tuesday, 25 August 2009
The first and last rocket
So the first bit was that I actually remembered to leave the office on time and was first rocket to the meeting place. Amusing to see some arrive at pace, having had to do my usual trick of race pace to get there on time.
Only around ten or so out today for a hot trip to the canal. Karen and Sarah were there and they dropped me on rep one of six. Recovery was one min. Two mins into rep one I could not hold the pace and was dropped like a stone. The elite vanished the mid group bunched and I was now in the slow group on my own. Decided to focus on form and take it easy, but with only 90 sec of rep two done I could hear the heavy footfalls and even heavier breathing of some mad guy on a seriously fast tempo creaming along behind me. There was no way anyone other than a rocket was going past me during the on phase of a reps session. I let him pull level and kicked hard pulling away with now a minute left on the rep. He responded and kicked again, but could not go past me until I collapsed in a heap after rep two. Saw him on his way back while doing rep three and he gave me a rye smile as neither of us were holding that crazy pace. Managed to make the third easy as a tactic to avoid the humiliation of being over taken by the pack on the return leg. The leader nearly got me at the last rep, but I had just enough in reserve to get to the end of the last three minutes uncaught.
Mentioned my injury and got some good advice from the top guys.
At first I was disappointed by my performance, but as I lolloped home holding the elite recovery pace and chatting I realised it was not all bad. I formulated the following excuses. Still injured. Was on earlies. Did circuits last night. Failed to fuel or hydrate properly.
Only around ten or so out today for a hot trip to the canal. Karen and Sarah were there and they dropped me on rep one of six. Recovery was one min. Two mins into rep one I could not hold the pace and was dropped like a stone. The elite vanished the mid group bunched and I was now in the slow group on my own. Decided to focus on form and take it easy, but with only 90 sec of rep two done I could hear the heavy footfalls and even heavier breathing of some mad guy on a seriously fast tempo creaming along behind me. There was no way anyone other than a rocket was going past me during the on phase of a reps session. I let him pull level and kicked hard pulling away with now a minute left on the rep. He responded and kicked again, but could not go past me until I collapsed in a heap after rep two. Saw him on his way back while doing rep three and he gave me a rye smile as neither of us were holding that crazy pace. Managed to make the third easy as a tactic to avoid the humiliation of being over taken by the pack on the return leg. The leader nearly got me at the last rep, but I had just enough in reserve to get to the end of the last three minutes uncaught.
Mentioned my injury and got some good advice from the top guys.
At first I was disappointed by my performance, but as I lolloped home holding the elite recovery pace and chatting I realised it was not all bad. I formulated the following excuses. Still injured. Was on earlies. Did circuits last night. Failed to fuel or hydrate properly.
Tuesday, 18 August 2009
Long route to the launchpad, half a rocket?
I was working down at my old office for part of the day. I was aiming to make the Lockett Rockets, but was so late leaving and so much further away from the meeting point there was no chance of making the meeting point on time (I got there a full 20mins late) and by the time I'd plodded up to the start I bumped into the first Rocket who had had enough and stopped after three out and backs to the humped bridge. Reason being the path was blocked just beyond with more works. The rest had just left for their fourth set. In the heat and given the training over the last few days I decided that session was definitely not for me. I opted for the 60 on 30 off session, doing as many out to the blockage as it took. Tried to focus on form over speed and enjoyed the first few as I did not feel like dying after each one. Then the heat kicked in and I was distracted between rep three and four by the elite on the return leg absolutely tanking it home. I applauded their effort, but such was the focus these guys hardly noticed. They were closely followed by Sarah who looked like she was really working and as I got up to speed through the next rep I saw Steve Scrutton zooming along pretending to be injured at the back. After all that I could not help myself and hammered the next two reps to the blockage and by about rep 8 I was so hot and tired and the leg injury was starting to speak to me louder than a whisper. I remembered the form and surprised myself with the same speed for less effort by simply turning the focus to form for the last two.
Overshot the exit on the last rep so kept going and found and alternate route back to VE. Got caught on the way back by a lady who had been running up at the canal, so had to run rather then jog to avoid being passed. Major cooling down achieved in the Barbican tunnel, very hot by now and very slow.
Overshot the exit on the last rep so kept going and found and alternate route back to VE. Got caught on the way back by a lady who had been running up at the canal, so had to run rather then jog to avoid being passed. Major cooling down achieved in the Barbican tunnel, very hot by now and very slow.
Thursday, 6 August 2009
Nearly not the last Rockett
Was early to the meeting point and this time and Aisha and was there, so I felt safe as more and more of the uber elite rocked up that I would have some company at the back today.
The cold rain had stopped and a baking sun scorched the road and towpath bone dry. It was beginning to scorch me too as we arrived at the canal.
The session was called as 10 minutes out, 3 recovery and then back with the following: 4x 60 on with 3o recovery followed by 4 more of 30 on 30 recovery.
On the ten out I went right to the back and Steve Scrutton was there too nursing an injury and claiming he was going to jog at the back and true to his word he let us go off. After about 3 mins into the 10 I decided to overtake Aisha and she did a great job of making just enough noise behind me to keep the pace solid and we nearly got the gas canisters in the 10 mins. Now, while that put me miles behind everyone except Aisha lets check the distance. It is 2.5 km making that a 40min 10km clip or 6:29 min miles (or an 85min half if held for another 75mins eek!) so the point being that was a respectable 10mins.
Noticed a dead bird in canal, that's the way I like my pigeons belly up in the drink and not under my feet!
On the way back Aisha and I were doing ok on the one min reps - Aisha's beep beep when we caught some joggers made me think of the roadrunner cartoon. At the third I was joined by Martin who volt faced and started to join in with us. My pace was now put to the test as Martin was not messing around. I let him lead and was able to keep him in check through the one min reps, but his better speed and acceleration meant I struggled to stay in touch on the 30s. But I had some in reserve. On the last rep I cunningly let Martin lead through the tunnel, as since the Bob incident I've been a little tentative going through those on the effort, but then accelerated out and past for the last 15 seconds going deep into the fifth zone finishing with stars spinning around my head as I doubled up to gulp in the hot dry air. All worth it though on two counts, to not really finish last and also for the encouraging words that are still ringing in my ears from Martin, "Strong finish, Niall".
Job done.
The cold rain had stopped and a baking sun scorched the road and towpath bone dry. It was beginning to scorch me too as we arrived at the canal.
The session was called as 10 minutes out, 3 recovery and then back with the following: 4x 60 on with 3o recovery followed by 4 more of 30 on 30 recovery.
On the ten out I went right to the back and Steve Scrutton was there too nursing an injury and claiming he was going to jog at the back and true to his word he let us go off. After about 3 mins into the 10 I decided to overtake Aisha and she did a great job of making just enough noise behind me to keep the pace solid and we nearly got the gas canisters in the 10 mins. Now, while that put me miles behind everyone except Aisha lets check the distance. It is 2.5 km making that a 40min 10km clip or 6:29 min miles (or an 85min half if held for another 75mins eek!) so the point being that was a respectable 10mins.
Noticed a dead bird in canal, that's the way I like my pigeons belly up in the drink and not under my feet!
On the way back Aisha and I were doing ok on the one min reps - Aisha's beep beep when we caught some joggers made me think of the roadrunner cartoon. At the third I was joined by Martin who volt faced and started to join in with us. My pace was now put to the test as Martin was not messing around. I let him lead and was able to keep him in check through the one min reps, but his better speed and acceleration meant I struggled to stay in touch on the 30s. But I had some in reserve. On the last rep I cunningly let Martin lead through the tunnel, as since the Bob incident I've been a little tentative going through those on the effort, but then accelerated out and past for the last 15 seconds going deep into the fifth zone finishing with stars spinning around my head as I doubled up to gulp in the hot dry air. All worth it though on two counts, to not really finish last and also for the encouraging words that are still ringing in my ears from Martin, "Strong finish, Niall".
Job done.
Tuesday, 4 August 2009
Booster rocket fails to egnite
After an enforced break due to Tibialis Posterier issues and 10 days in the Lac Lemain region and and specifically St. Prex it was time to see if the rest and orthotics had done the job or not. And the only way to do that is to be at the corner of Chiswell Street and Bunhill Row at 12:30 on a Tuesday and see if the injury withstands a Locketts Rocket's session.
Around 15 plus rockets waited to blast off and in amongst them I was pleased to see Karen, Sarah and Martin. While all of them are faster than me I was hoping to keep up with them to some extent. Some neat Hare and Hound style traffic management meant Martin and I were leading the pack up to the start, but the injection of pace on the road might not have been an ideal move. The uber elite simply accelerated to catch and overtake ramping up the otherwise acceptable pace to the start.
Someone is following a runners world program and so a request for 12 times 90 on with 60 recovery and no middle rest was granted. Martin grinned as he joined me at the back, tucked in behind Karen and Sarah. Reps one and two were comfortable and strong. Rep three was hard and by rep four I'd lost the plot and was nowhere. At the end of rep five Martin was heading back after five as he had a meeting to go to and so we decided to turn there and do the five reps back together. I was useless on those and Martin very kindly waited for me at the end of each effort and we jogged through the recovery together. I nearly kept up on the penultimate rep to save some dignity, but on the last any thought of racing was swept away by Martin's ability to quite simply to run faster than I can.
And Tibialis Posterier? Well. No gel, simply stretching and being totally single minded about every single foot fall hitting mid-sole first and lifting the leg rather than toeing off, seems to have done it. Malcolm Balk would have been proud of me. Thighs became stiff (good sign as using the powerful muscles) later in the day and I cramped up on the way home on the train and at 10:20pm still feel like I was working hard today. So a success of a peculiar kind. No booster firing, but all systems are functioning once again and so as Arnie once said "I'll be back!".
Around 15 plus rockets waited to blast off and in amongst them I was pleased to see Karen, Sarah and Martin. While all of them are faster than me I was hoping to keep up with them to some extent. Some neat Hare and Hound style traffic management meant Martin and I were leading the pack up to the start, but the injection of pace on the road might not have been an ideal move. The uber elite simply accelerated to catch and overtake ramping up the otherwise acceptable pace to the start.
Someone is following a runners world program and so a request for 12 times 90 on with 60 recovery and no middle rest was granted. Martin grinned as he joined me at the back, tucked in behind Karen and Sarah. Reps one and two were comfortable and strong. Rep three was hard and by rep four I'd lost the plot and was nowhere. At the end of rep five Martin was heading back after five as he had a meeting to go to and so we decided to turn there and do the five reps back together. I was useless on those and Martin very kindly waited for me at the end of each effort and we jogged through the recovery together. I nearly kept up on the penultimate rep to save some dignity, but on the last any thought of racing was swept away by Martin's ability to quite simply to run faster than I can.
And Tibialis Posterier? Well. No gel, simply stretching and being totally single minded about every single foot fall hitting mid-sole first and lifting the leg rather than toeing off, seems to have done it. Malcolm Balk would have been proud of me. Thighs became stiff (good sign as using the powerful muscles) later in the day and I cramped up on the way home on the train and at 10:20pm still feel like I was working hard today. So a success of a peculiar kind. No booster firing, but all systems are functioning once again and so as Arnie once said "I'll be back!".
Tuesday, 14 July 2009
Lockett's Rockets
Was getting my excuses in early at the meeting point, making sure everyone knew I was injured. Delighted to see Aisha, Karen, Paul and Paul's buddy Chris at the meeting point as these great people are not quite elite so there is half a chance of keeping up with them.
Much chatter about times and placings in the JP Morgan Chase Challenge with Karen getting 45th lady. Aisha nearly beat me, but I nipped over the line a few seconds ahead of her.
At City Road there are some roadworks and I took the roadside option giving me the opportunity to dart through a gap in traffic Hound and Hare style and with a cry of "cheat" from Mr Savage I found myself for the first time ever leader of the pack on the way up to the canal. Paul quickly closed the gap and I was pleased to have made him work. I made a note of his baggy shorts, I was thinking a few of us might be able to hold on to them for a boost, but he was a canny man today and we were both holding out for the back marker spot refusing to be goaded out of our slow pace for the first few reps.
The session was 10x 2min on 30 seconds off with 2min rest at the turn.
After the first one Paul was jubilant at that the pace for the 2min reps was slower than his last attempt at 3min reps! I don't think you finished those either, did you?
My leg was ok, but could feel it stiffening up at reps 3 and 4 so dropped back on the 5th. A few only did 4 out and 4 back but Paul, Chris and I regrouped at half way and made a punchy set of five back.
If I was very careful to land mid sole every step and not toe off, I could do it. Paul commented on a noticeable difference in my running style.
Paul was strong on the way out, with the wind behind and his shorts billowing out to catch the full effect of the tail wind. But on the way back the sail shorts back fired as the head wind took its toll. By rep 9 his mizzen mast was suffering from some sort of frigging in the rigging happened and he vanished, leaving Chris and I to hammer out a solid last rep holding off the elite who came through right on the finish.
We made it back almost exactly to the start, indicating a steady set of reps that were well balanced. I think we have Paul to thank for the pacing at the beginning and not attempting to peg back Karen at all.
Foot survived all the way back to the office and shin is ok and ankle better after some gel and ice as I post this.
Much chatter about times and placings in the JP Morgan Chase Challenge with Karen getting 45th lady. Aisha nearly beat me, but I nipped over the line a few seconds ahead of her.
At City Road there are some roadworks and I took the roadside option giving me the opportunity to dart through a gap in traffic Hound and Hare style and with a cry of "cheat" from Mr Savage I found myself for the first time ever leader of the pack on the way up to the canal. Paul quickly closed the gap and I was pleased to have made him work. I made a note of his baggy shorts, I was thinking a few of us might be able to hold on to them for a boost, but he was a canny man today and we were both holding out for the back marker spot refusing to be goaded out of our slow pace for the first few reps.
The session was 10x 2min on 30 seconds off with 2min rest at the turn.
After the first one Paul was jubilant at that the pace for the 2min reps was slower than his last attempt at 3min reps! I don't think you finished those either, did you?
My leg was ok, but could feel it stiffening up at reps 3 and 4 so dropped back on the 5th. A few only did 4 out and 4 back but Paul, Chris and I regrouped at half way and made a punchy set of five back.
If I was very careful to land mid sole every step and not toe off, I could do it. Paul commented on a noticeable difference in my running style.
Paul was strong on the way out, with the wind behind and his shorts billowing out to catch the full effect of the tail wind. But on the way back the sail shorts back fired as the head wind took its toll. By rep 9 his mizzen mast was suffering from some sort of frigging in the rigging happened and he vanished, leaving Chris and I to hammer out a solid last rep holding off the elite who came through right on the finish.
We made it back almost exactly to the start, indicating a steady set of reps that were well balanced. I think we have Paul to thank for the pacing at the beginning and not attempting to peg back Karen at all.
Foot survived all the way back to the office and shin is ok and ankle better after some gel and ice as I post this.
Tuesday, 23 June 2009
Lockett's Rockets
Here are today's list of excuses:
1) I was on earlies, in at 7:15am so too tired and too long since breakfast.
2) It was too hot.
3) I drank too much coffee today and not enough water.
4) Heavy load last few days, max HRT sat., long run Sunday, circuits Monday. I am too old for four days on the bounce.
Bob still not found his speedos.
Session was 12 sets of 75 on with 45 recovery, no extra at half way six out six back.
I was mixed up with Martin and Paul for the first four no problem trying not to get ahead of them. Then I blew up at the end of rep 5. Half hearted attempt at the 6th and then the way back was a nightmare. Back group put 200m between me and them. Sort of recovered for the clip back which seemed pretty fast.
Highlight of the day was remembering to take my shades, first time they've been to the canal.
Clearly time for a lovely taper into Friday's Hounds and Hare.
1) I was on earlies, in at 7:15am so too tired and too long since breakfast.
2) It was too hot.
3) I drank too much coffee today and not enough water.
4) Heavy load last few days, max HRT sat., long run Sunday, circuits Monday. I am too old for four days on the bounce.
Bob still not found his speedos.
Session was 12 sets of 75 on with 45 recovery, no extra at half way six out six back.
I was mixed up with Martin and Paul for the first four no problem trying not to get ahead of them. Then I blew up at the end of rep 5. Half hearted attempt at the 6th and then the way back was a nightmare. Back group put 200m between me and them. Sort of recovered for the clip back which seemed pretty fast.
Highlight of the day was remembering to take my shades, first time they've been to the canal.
Clearly time for a lovely taper into Friday's Hounds and Hare.
Thursday, 18 June 2009
Thursday reps and bad Bob jokes
Again still not feeling too hot. Head still bunged up and having to cough up muck every once in a while.
After Bob's dip (see Tuesday's blog) there was much chatter about that incident. Poor guy had to go for a tetanus jab as he was cut in the canal's manky water. His mate filled us in that even his colleagues in NY heard about his dip. They added it as a new item on the management meeting agenda.
The banter was thick and fast:
Bob could not make it as he can't find his snorkel. (or speedos, goggles, swim cap, etc)
Anyone fancy a Bob set? 4 on plus 100m doggy paddle?
Jean-Marc was out as was Paul and Martin appeared up at the canal. I tucked in at the back.
Session today was:
3x 400 effort and recovery in 3mins
3x 300 effort and recovery in 2 and a half mins
3x 200 effort and recovery in 2mins
Felt ok by rep three so decided to mix it up and see if I could stick with Karen. Which I could. Martin flew on the first few, but by the 300s I was cruising with the middle group. On the last 300 there was lots of walking way from the start and trying not to lead the 2nd group so I decided to give it a go from the front. Even pegged back a couple of slower elite on the 200s which I was very pleased with, came 5th of 13 on each of those.
Struggled back at a very slow pace but recovered just before the office.
After Bob's dip (see Tuesday's blog) there was much chatter about that incident. Poor guy had to go for a tetanus jab as he was cut in the canal's manky water. His mate filled us in that even his colleagues in NY heard about his dip. They added it as a new item on the management meeting agenda.
The banter was thick and fast:
Bob could not make it as he can't find his snorkel. (or speedos, goggles, swim cap, etc)
Anyone fancy a Bob set? 4 on plus 100m doggy paddle?
Jean-Marc was out as was Paul and Martin appeared up at the canal. I tucked in at the back.
Session today was:
3x 400 effort and recovery in 3mins
3x 300 effort and recovery in 2 and a half mins
3x 200 effort and recovery in 2mins
Felt ok by rep three so decided to mix it up and see if I could stick with Karen. Which I could. Martin flew on the first few, but by the 300s I was cruising with the middle group. On the last 300 there was lots of walking way from the start and trying not to lead the 2nd group so I decided to give it a go from the front. Even pegged back a couple of slower elite on the 200s which I was very pleased with, came 5th of 13 on each of those.
Struggled back at a very slow pace but recovered just before the office.
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