With the new scout leadership team dropped at the scout hut in Aubonne, I was all set for a 45min climb into the forest and looking forward to the downhill clip back.
Noticed that there has been a slight tweak to the footpath just after the first road crossing and there are some more brand new and even clearer footpath signs up.
Got to the dam at 30 mins on the clock, and ran around the Arboretum Lac and decided to try the hill behind for 15mins before heading back. It was steep, tough, but somehow being a new trail and in the cool (higher up here and in the shade of the forest) it was fine and dandy.
Just when I hit the 45 mins I came across a sign which perplexingly and intriguingly suggested that I could have a short cut back to Aubonne. I took the risk.
After a while the next sign was for "Signal" which is just above Rolle, this was slightly worrying as I have never run the trail completely from Signal to Aubonnne, but I know it exists so I push on.
Got to the Signal car park and was elated for some unknown reason, perhaps being back on territory I know well. On the way in the morning crew were furiously washing tables preparing the place for the mass influx which any decent summer's day will bring. There was even a guy with a big Salvidor Dali moustache and a motorised blower cleaning the dust and leaves off the path. He kindly cut the motor and waved me on.
Left Signal following the yellow signs for Aubonne and was guided out under the Acrobranche (high ropes in the trees) and I admit that I yanked a couple of trailing ropes to move things around....
Bought back memories of the Aubonne to Signal race I did, but the route was not the same. I was thankful for more downhill and the short cuts the footpath took that avoided the main road.
I really enjoyed the last section as I now have connected two previously distinct running areas with two brand new trails for me. Only thing is I've no idea how far it was and mapmyrun is does not have images with fine enough grain. But given the perceived effort, the tough terrain and the 1h 38mins time on feet I figure 10 miles at least.
Showing posts with label Long Run. Show all posts
Showing posts with label Long Run. Show all posts
Saturday, 3 September 2011
Saturday, 20 August 2011
13.5m Rolle to Nyon
Went up cycle route 1 and then went further than I intended to before dropping down to pick up walking route 4 and followed it all the way to Nyon.
Set out at 7:30 and it was ok until the sun was up properly and had burnt off the cloud by around 8am when it became seriously hot again. Became hungry runny through the orchards with the crates stacked ready to harvest the apples, corn on the cob and sunflowers lined the route from Rolle to Dully.
Nearly got run over by a mad postman in a van driving on the pavement and on the wrong side of the road. I guess he did not expect to be overtaken by a runner.
Felt like I had more to give after one hour to Gland so stepped it up and ran the second half at what felt like a decent clip.
Took the hill option at the castle in Prangins which was hard going on the steps, but it felt good not to chicken out and run the route suisse into Nyon as that thought did cross my mind.
I was 1h 49m to the station and a further two minute jog to the RZ with the family to set up the stand for selling the kid's junk. Then I took the car down to the beach in Nyon and swam around the swim zone markers and back in. Later in the day we were back at the beach and the flat calm made the same tour tough. I had to rest at the old diving board and chatted to another guy who was doing the same. No choice but to breath offside due to the wave direction.
Set out at 7:30 and it was ok until the sun was up properly and had burnt off the cloud by around 8am when it became seriously hot again. Became hungry runny through the orchards with the crates stacked ready to harvest the apples, corn on the cob and sunflowers lined the route from Rolle to Dully.
Nearly got run over by a mad postman in a van driving on the pavement and on the wrong side of the road. I guess he did not expect to be overtaken by a runner.
Felt like I had more to give after one hour to Gland so stepped it up and ran the second half at what felt like a decent clip.
Took the hill option at the castle in Prangins which was hard going on the steps, but it felt good not to chicken out and run the route suisse into Nyon as that thought did cross my mind.
I was 1h 49m to the station and a further two minute jog to the RZ with the family to set up the stand for selling the kid's junk. Then I took the car down to the beach in Nyon and swam around the swim zone markers and back in. Later in the day we were back at the beach and the flat calm made the same tour tough. I had to rest at the old diving board and chatted to another guy who was doing the same. No choice but to breath offside due to the wave direction.
Sunday, 24 July 2011
11m around Cham
Garmin to follow, but 17km
I followed the Lorzen (the out of the lake version) past the paper industry as far as the building works at the motorway bridge. Couldnt pass on the one side so doubled back and hit the same issue on the other side. On the way thought about trying to get myself over the river on the zip wire I found, but on reflection it was very close to the water and appeared to need someone to turn the handle to make it work.
On the far side there was the biggest private garden fountain I have ever seen. Bigger than my living room with a hiddious creature spurting water into a massive pond flanked by doric collumn.
More charming was the heron that was flying up and down the river and squaking at me as I guess I got too close to it's nest.
Followed the signs to Zug and was happy to end up on the flat cycle path to Zug. Very pretty and uneventful to Zug. Came back on the lake side trail and found a little beack with a bench. On the bench was a pile of clothes, a towel and a naked bloke. Oh, that's the nuddist beach my father in law informs me later.
Ran around the Vittlepark and enjoyed the view and land are exhibits all over the place.
I followed the Lorzen (the out of the lake version) past the paper industry as far as the building works at the motorway bridge. Couldnt pass on the one side so doubled back and hit the same issue on the other side. On the way thought about trying to get myself over the river on the zip wire I found, but on reflection it was very close to the water and appeared to need someone to turn the handle to make it work.
On the far side there was the biggest private garden fountain I have ever seen. Bigger than my living room with a hiddious creature spurting water into a massive pond flanked by doric collumn.
More charming was the heron that was flying up and down the river and squaking at me as I guess I got too close to it's nest.
Followed the signs to Zug and was happy to end up on the flat cycle path to Zug. Very pretty and uneventful to Zug. Came back on the lake side trail and found a little beack with a bench. On the bench was a pile of clothes, a towel and a naked bloke. Oh, that's the nuddist beach my father in law informs me later.
Ran around the Vittlepark and enjoyed the view and land are exhibits all over the place.
Sunday, 26 June 2011
13.5m at least with mountain man Patrick
Patrick lives here in the village of le Vaud which has stunning views back over the lake to the French mountains.
Patrick is training for a mad mountain ultra marathon - 60km race - straight up. So after I ducked out for last week's 5 hour run today was going to be a short 2 and half hours. So nothing to worry about then!
We set off at pretty much 7:32am and did not get back to the house until 10:16 so we ran for a good 2h 44mins which is the longest time on feet I've had for ages. Patrick kindly lent me a water bottle and he had his camel back and we were going no where near civilisation, let alone be passing any fountains that my usual lake site routes offer.
At every junction Patrick went for the steepest incline. Choice of route became clear. Straight up, no compromise. Hey ho. He told me not to run on the super steep sections to conserve energy - but his non-running soon put distance between up as he leapt from rock to rock effortlessly as I stumbled alone behind.
Mixture of forest trail and running through meadows in valleys flanked by tall trees and it feels like we are the only people on the mountain.
The air is thick with wood chips burning as we pass a buvette where a couple of guy say hi.
Suddenly there is a house lost on it's own in the mountain and an old guy with a big beard comes out in pick truck so we open the gate for him - he looks like an old version of Davy Crockett.
After just over one hour Patrick makes a surprised observation that we're only 3-4 minutes behind his normal schedule to get to that point. I'm flattered.
Best bit of the run was at col de la coix, which has a massive new wooden cross put up in 2011 and stone outlook from which we could see the lake and the whole Mont Blanc massive right down to where the snow line stops. Amazing for me as living at lake level I only get to see the summit peaking over the foot hills. Visibility was clearest I've ever seen it.
The cross marks a high point and we head home.
Patrick runs through a muddy puddle much to my amusement and I'm feeling the pace.
We negotiate a herd of cows and the associated Alpen pizzas and fly clouds that come with such things.
I took three gels and needed each one. The downhill was great and when the signs started mentioning le Vaud 1 hour I knew there was not much more running to do.
I was whacked at the end, but very please to have not dragged Patrick's pace down too much and was delighted to have seen the view and explored some great new trails.
Only disappointment was the Garmin which even with the full battery has decided to turn itself off if I touched it or move it in the wrong direction. So zero data today in that department.
Bad combo of old shorts and gel leak meant some nasty chaffing.
Back in Rolle the recovery was a swim in the lake and a spin in a kayak. Both were the business!
Patrick is training for a mad mountain ultra marathon - 60km race - straight up. So after I ducked out for last week's 5 hour run today was going to be a short 2 and half hours. So nothing to worry about then!
We set off at pretty much 7:32am and did not get back to the house until 10:16 so we ran for a good 2h 44mins which is the longest time on feet I've had for ages. Patrick kindly lent me a water bottle and he had his camel back and we were going no where near civilisation, let alone be passing any fountains that my usual lake site routes offer.
At every junction Patrick went for the steepest incline. Choice of route became clear. Straight up, no compromise. Hey ho. He told me not to run on the super steep sections to conserve energy - but his non-running soon put distance between up as he leapt from rock to rock effortlessly as I stumbled alone behind.
Mixture of forest trail and running through meadows in valleys flanked by tall trees and it feels like we are the only people on the mountain.
The air is thick with wood chips burning as we pass a buvette where a couple of guy say hi.
Suddenly there is a house lost on it's own in the mountain and an old guy with a big beard comes out in pick truck so we open the gate for him - he looks like an old version of Davy Crockett.
After just over one hour Patrick makes a surprised observation that we're only 3-4 minutes behind his normal schedule to get to that point. I'm flattered.
Best bit of the run was at col de la coix, which has a massive new wooden cross put up in 2011 and stone outlook from which we could see the lake and the whole Mont Blanc massive right down to where the snow line stops. Amazing for me as living at lake level I only get to see the summit peaking over the foot hills. Visibility was clearest I've ever seen it.
The cross marks a high point and we head home.
Patrick runs through a muddy puddle much to my amusement and I'm feeling the pace.
We negotiate a herd of cows and the associated Alpen pizzas and fly clouds that come with such things.
I took three gels and needed each one. The downhill was great and when the signs started mentioning le Vaud 1 hour I knew there was not much more running to do.
I was whacked at the end, but very please to have not dragged Patrick's pace down too much and was delighted to have seen the view and explored some great new trails.
Only disappointment was the Garmin which even with the full battery has decided to turn itself off if I touched it or move it in the wrong direction. So zero data today in that department.
Bad combo of old shorts and gel leak meant some nasty chaffing.
Back in Rolle the recovery was a swim in the lake and a spin in a kayak. Both were the business!
Saturday, 21 May 2011
10m La Trementagne
Weekend in France with the Westlake Nyon church retreat.
I think it was the 14km loop we tried.
But we failed to loop! Out and back as my Garmin died and so just ran up over the top and back.
Edmund held the whole distance and even with his knee giving him issues he still kept right with the gang to the end.
Richard was there as was Jeremy and David. We were joined on the first few kms by Carol who'd also done the 30min of par cours sante with me just before.
After we decided to turn the climb back was fine. Pace had been and continued to be easy.
Then at about 5km out Jeremy makes a ratchet. With about the subtlety of a brick Richard responds and pushes to the front. I think they are having a laugh, but the silence that follows indicates this is actually deadly serious.
I tuck in on Richard's shoulder which makes a nice change to circling back to encourage him and after a minute or so I just pick it up every so slightly to return things to the natural order. Surrounded by footfalls it feels almost race like. I settle in and wait for them to fall of. But no-one really does. I'm amazed. We get to about 2km out and I'm slightly concerned we'll suddenly turn the corner and be back and end up in a nasty sprint finish so I let the pace drift up to race pace and think that will do. Held for the 2km no worries and stop at the entry to the par cours sante. Wait there for everyone to count them all in and jog round the trial of the par cours sante loop as a warm down.
I think it was 1 hour 15 mins time on feet and my guess was around 15km.
I think it was the 14km loop we tried.
But we failed to loop! Out and back as my Garmin died and so just ran up over the top and back.
Edmund held the whole distance and even with his knee giving him issues he still kept right with the gang to the end.
Richard was there as was Jeremy and David. We were joined on the first few kms by Carol who'd also done the 30min of par cours sante with me just before.
After we decided to turn the climb back was fine. Pace had been and continued to be easy.
Then at about 5km out Jeremy makes a ratchet. With about the subtlety of a brick Richard responds and pushes to the front. I think they are having a laugh, but the silence that follows indicates this is actually deadly serious.
I tuck in on Richard's shoulder which makes a nice change to circling back to encourage him and after a minute or so I just pick it up every so slightly to return things to the natural order. Surrounded by footfalls it feels almost race like. I settle in and wait for them to fall of. But no-one really does. I'm amazed. We get to about 2km out and I'm slightly concerned we'll suddenly turn the corner and be back and end up in a nasty sprint finish so I let the pace drift up to race pace and think that will do. Held for the 2km no worries and stop at the entry to the par cours sante. Wait there for everyone to count them all in and jog round the trial of the par cours sante loop as a warm down.
I think it was 1 hour 15 mins time on feet and my guess was around 15km.
Saturday, 5 March 2011
13.4m Nyon to Rolle
It was headtorches at dawn today. Richard screamed into the parking space at the bottom of the path to the Geneva bound trains with seconds to spare, I was pretty pleased to see him as the 6:12 to Nyon on my own was not something I fancied very much.
After all of 2 metres, while crossing the old railway tracks, I nearly lost it as my left ankle gave out and I stumbled.... but luckily I recovered before I fell and from then on it was pretty uneventful all the way home.
Richard insisted on stopping for around 5 minutes to stretch in the castle grounds in Prangins.
At the end Richard took the racing line to the pain au chocolat shop and I had to double back from the lake side route to make sure I cut him off and caught him before the designated stopping point.
Good company and enjoyed pointing out the "tunnel" Jason took me under once (it turned out to be a bridge).
Garmin
After all of 2 metres, while crossing the old railway tracks, I nearly lost it as my left ankle gave out and I stumbled.... but luckily I recovered before I fell and from then on it was pretty uneventful all the way home.
Richard insisted on stopping for around 5 minutes to stretch in the castle grounds in Prangins.
At the end Richard took the racing line to the pain au chocolat shop and I had to double back from the lake side route to make sure I cut him off and caught him before the designated stopping point.
Good company and enjoyed pointing out the "tunnel" Jason took me under once (it turned out to be a bridge).
Garmin
Sunday, 27 February 2011
15m St. Prex and back
With my dad over from Scotland with a case full of running goodies I was out in a new cap, new top and now have 120 SIS gels in my stock, 2 used today.
So it would have been rude not to go for a long run, finally getting to 15 miles for the first time this year. The sun tried hard to burn off the cloud, but it never quite managed it.
Went out on the high road and it was uneventful until the return leg. Down by the lake at St. Prex the is a walk way that goes out onto the lake to avoid the people walking the lakeside annoying the people with the lakeside mansions. There was a woman walking towards me I noticed her about 100m before we crossed. There are a few right angle turns to do around a boat house and I was up on my toes going around the blind turn when I litterally bumped into her, she bottled it and like something out of a cartoon lifted her hands to the sky and screamed! I burst out laughing and muttered an appology before pushing on.
Got through 13.1 at 1h 55m and celebrated by picking a new route back through the vines that avoids the Perroy climb on the way home.
Was feeling pretty tired by the time I got home, but chuffed with the distance covered.
Garmin
So it would have been rude not to go for a long run, finally getting to 15 miles for the first time this year. The sun tried hard to burn off the cloud, but it never quite managed it.
Went out on the high road and it was uneventful until the return leg. Down by the lake at St. Prex the is a walk way that goes out onto the lake to avoid the people walking the lakeside annoying the people with the lakeside mansions. There was a woman walking towards me I noticed her about 100m before we crossed. There are a few right angle turns to do around a boat house and I was up on my toes going around the blind turn when I litterally bumped into her, she bottled it and like something out of a cartoon lifted her hands to the sky and screamed! I burst out laughing and muttered an appology before pushing on.
Got through 13.1 at 1h 55m and celebrated by picking a new route back through the vines that avoids the Perroy climb on the way home.
Was feeling pretty tired by the time I got home, but chuffed with the distance covered.
Garmin
Friday, 25 February 2011
8.14m Airport hill and some
The hill got me. Pace fell to slower than 9 min miles and the hrt jumped. No choice other then to go with it and enjoy the "instant recovery" at the top.
Was going ok and so decided to push on out, catching two blokes on the field. I had engaged stealth mode running in the larger chap's footsteps. They bottled it when they worked out I was there 2m behind them. They responded by going into single file to let me pass and as I went through I was treated to the worst french accent ever, it was so strongly American it was barely decernable as french.
Dropped them before the woods and where I would normally turn I just kept going. Found the next woods and shortly after the path. Looped back slightly too soon, but avoided getting lost on the new trails.
Was worth it to be in the far woods, which have just been tidied up. The little wood I normally loop around was cleared too, with the stream channel completely deblocked. Very swiss.
Did not get carried away on the down hill home, let the wind push me back to town and clould feel the hrt drift a shade at the end.
All in all pleased enough with a a sub 8 min mile performance, felt like I was cruising, without the slow click on the hill it would have been even better. Having said that, extrapolating this out to a half would be 1h 44m (unacceptable) and a full 3h 28m which is TMP! Happy days.
Garmin
Was going ok and so decided to push on out, catching two blokes on the field. I had engaged stealth mode running in the larger chap's footsteps. They bottled it when they worked out I was there 2m behind them. They responded by going into single file to let me pass and as I went through I was treated to the worst french accent ever, it was so strongly American it was barely decernable as french.
Dropped them before the woods and where I would normally turn I just kept going. Found the next woods and shortly after the path. Looped back slightly too soon, but avoided getting lost on the new trails.
Was worth it to be in the far woods, which have just been tidied up. The little wood I normally loop around was cleared too, with the stream channel completely deblocked. Very swiss.
Did not get carried away on the down hill home, let the wind push me back to town and clould feel the hrt drift a shade at the end.
All in all pleased enough with a a sub 8 min mile performance, felt like I was cruising, without the slow click on the hill it would have been even better. Having said that, extrapolating this out to a half would be 1h 44m (unacceptable) and a full 3h 28m which is TMP! Happy days.
Garmin
Sunday, 13 February 2011
12.5m Nyon to Rolle
I caught the 8:12 train to Nyon and picked up route 4 all the way back from Nyon to Rolle.
It was a lovely morning up at 10C and the sun was a bright red ball in the whispy cloud that turned orange as the run wore on.
First surprise was Prangins where the route went right through the castle grounds! Then the Promenthoux which took in some seriously super rich properties and a little public beach. Next was the golf course which was not very busy, only one golfer but in lovey condition. The route through the course was great and was mainly in the woods. There was a posh lady on a horse in a padock being shouted at in English by a german trainer, which made me smile, typically Swiss.
I decided to take in the anti-tank defenses and ran to Gland following the line of concrete blocks next to the trees and river that make up the "toblerone line". At Gland station I stayed low and followed the traditional route 4 back to Rolle.
At least I was under 9 min miles (which I have struggled to achieve recently on long runs) and the last 5km were clocked at 8 min mile pace which is respectable given the trails etc.
Garmin
Friday, 28 January 2011
7m Airport Hill, Mubarak and a full database.
Aurelien came out with me today, determined to make it to the top of the airport hill.
First incident was outside the president Wilson hotel, when my Garmin went berserk. It had filled up the database and could not cope and was desperately trying to get me tell it to delete something and make all sorts of choices about data retention strategies. In the end I somehow managed press the right combination of buttons to make it shut up. I later discovered I had been so brutal with my disposal of data that I'd also managed to delete the run I was doing!
Anyway, just as I had sorted that out I was aware of the fact that I was now in the middle of a crowd of people with Egypt flags gobbing off in Arabic and chanting, presumably voicing their disapproval for Mubarak - in amongst all this, I make out Aurelien's voice over the crowd, come on Niall we've dropped of pace. Alright, data management and riots just won't stop this guy. He and Tenke will get on just fine.
So after that it was pretty uneventful to the top the hill, no problems for Aurelien and then back down. We picked up the pace a bit at the top and avoided the protestors on the way back. About 100m out I asked Aurelien if he felt he could still whip me over 100m and he responded by spinning his legs like the coyote in the roadrunner cartoon and accelerated of at world record pace. He confessed later to being a sprinter in his younger days and the speed is still there. Looking to get to the track together at some point. Now I know that the kick needs to be at least a mile out!
One hour two mins. Not fast, but decent speed back stopped it being a very slow run.
First incident was outside the president Wilson hotel, when my Garmin went berserk. It had filled up the database and could not cope and was desperately trying to get me tell it to delete something and make all sorts of choices about data retention strategies. In the end I somehow managed press the right combination of buttons to make it shut up. I later discovered I had been so brutal with my disposal of data that I'd also managed to delete the run I was doing!
Anyway, just as I had sorted that out I was aware of the fact that I was now in the middle of a crowd of people with Egypt flags gobbing off in Arabic and chanting, presumably voicing their disapproval for Mubarak - in amongst all this, I make out Aurelien's voice over the crowd, come on Niall we've dropped of pace. Alright, data management and riots just won't stop this guy. He and Tenke will get on just fine.
So after that it was pretty uneventful to the top the hill, no problems for Aurelien and then back down. We picked up the pace a bit at the top and avoided the protestors on the way back. About 100m out I asked Aurelien if he felt he could still whip me over 100m and he responded by spinning his legs like the coyote in the roadrunner cartoon and accelerated of at world record pace. He confessed later to being a sprinter in his younger days and the speed is still there. Looking to get to the track together at some point. Now I know that the kick needs to be at least a mile out!
One hour two mins. Not fast, but decent speed back stopped it being a very slow run.
Sunday, 23 January 2011
11.4m Bursinel Dully Gland
I'd been checking out this website which I recommend highly to anyone doing anything outside in Switzerland.
Swiss Maps
From it, I decided to explore route 4 heading towards Geneva from Rolle and I was not disappointed. Picked up the route from the port and no problems following the 4 signs all the way to Gland.
Unfortunately, I had to run back into the Bisse wind and the exposed sections next to the road and then next to the railway were grim. I decided to push for home and broke the 8min mile barrier on the last km which was something of an acheivement against the wind.
Still pretty slow, but the route was all new and I had stop many times to check the map as the way back had plently of sections where I was not too sure what was on the other side of the hill.
Highlights were going past Christel and Richard's place in Dully, the woods behind Dully, the toblerones just before Gland and re-connecting to route 4 on the way home!
Garmin
Swiss Maps
From it, I decided to explore route 4 heading towards Geneva from Rolle and I was not disappointed. Picked up the route from the port and no problems following the 4 signs all the way to Gland.
Unfortunately, I had to run back into the Bisse wind and the exposed sections next to the road and then next to the railway were grim. I decided to push for home and broke the 8min mile barrier on the last km which was something of an acheivement against the wind.
Still pretty slow, but the route was all new and I had stop many times to check the map as the way back had plently of sections where I was not too sure what was on the other side of the hill.
Highlights were going past Christel and Richard's place in Dully, the woods behind Dully, the toblerones just before Gland and re-connecting to route 4 on the way home!
Garmin
Friday, 21 January 2011
7m Airport Hill
The lake was like the North Sea. The ice cold bisse wind whipped up the spray from the lake and made the lake side impossible to run along, we did not want an ice cold shower or worse - the ice was forming under the spray and so avoiding the wet ice was important.
Out bound was tough being blown backwards trying to run into wind. I was actually looking forward to the hill for the shelter!
It was Auriellien's first outing with us. I'd explained to him the options of Niall's field and Zosia's field to avoid the hill, but nothing could persuade him not to follow us up the hill. He held on but as I focused on not letting Tenke pull away suddenly he was gone and Tenke and I got past all six of the others on the hill. We did some circles of shame, but he never appeared.
Turns out he made it as far the clay tennis court, which the satellite photo confirmed was 20m from the top of the hill. He was gutted to have come so close and not finished, but he'll be back to try again next week.
The 7min mile pace was a joy on the way back as the wind pushed us home.
The spray from the breakers crashing in glowed in the low sun and was spectacular! Worth it just for that.
As every, Tenke was the solution to my slowness and we averaged just over 8 min miles, with a close to 7min mile finish with the wind behind. Total time 58 mins, always nice to do this route in under one hour.
Garim
Out bound was tough being blown backwards trying to run into wind. I was actually looking forward to the hill for the shelter!
It was Auriellien's first outing with us. I'd explained to him the options of Niall's field and Zosia's field to avoid the hill, but nothing could persuade him not to follow us up the hill. He held on but as I focused on not letting Tenke pull away suddenly he was gone and Tenke and I got past all six of the others on the hill. We did some circles of shame, but he never appeared.
Turns out he made it as far the clay tennis court, which the satellite photo confirmed was 20m from the top of the hill. He was gutted to have come so close and not finished, but he'll be back to try again next week.
The 7min mile pace was a joy on the way back as the wind pushed us home.
The spray from the breakers crashing in glowed in the low sun and was spectacular! Worth it just for that.
As every, Tenke was the solution to my slowness and we averaged just over 8 min miles, with a close to 7min mile finish with the wind behind. Total time 58 mins, always nice to do this route in under one hour.
Garim
Friday, 10 December 2010
7m Airport hill and woods
Running free and solo today.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Saturday, 27 November 2010
6m ish Airport fields with Tenke
Out for 57mins, I felt as flat as the battery in the Garmin.
Both fields (Niall's lower and Zosia's upper) done.
Bitterly cold and I could not keep up with Tenke on the hills, I thought I was just tired, but Tenke reckoned I was sick.
Next day I woke up with the snivels.
Both fields (Niall's lower and Zosia's upper) done.
Bitterly cold and I could not keep up with Tenke on the hills, I thought I was just tired, but Tenke reckoned I was sick.
Next day I woke up with the snivels.
Sunday, 21 November 2010
10m+ Le Vaud with Patrick
Patrick is a super marathon dude, recently done Berlin with a decent time.
So it was with some trepidation I pull up outside his mansion over looking the picture postcard le Vaud countryside. Thankfully, he was recovering from injury and only up for about an hour of easy running.
But the forest trails were calling and he wanted to take me on the non-tarmaced sections which meant, just a little longer. Actually, 33 minutes and 51 seconds longer, but I'm glad we did. It was stunning, even if the mist meant we saw none of the view back down the mountian to the lake. I was glad to have Patrick as my guide as those forests all look the same. You need to be careful up there or you could get lost for days.
Before the big hill Patrick gave me a warning to drop the pace, which we did and that was a great tip as by the top I'd creapt into zone four. All in all mainly a zone two run with some zone three on the hills. Hit 3,000 feet at the top and lowest point was 2,400ft making the big climb 600ft. Felt fine.
Average pace was 9 min miles, but given the terrain that was perfectly acceptable. All in all a great new route and great company - here's hoping that Partrick will be come a regular running buddy.
Garmin
So it was with some trepidation I pull up outside his mansion over looking the picture postcard le Vaud countryside. Thankfully, he was recovering from injury and only up for about an hour of easy running.
But the forest trails were calling and he wanted to take me on the non-tarmaced sections which meant, just a little longer. Actually, 33 minutes and 51 seconds longer, but I'm glad we did. It was stunning, even if the mist meant we saw none of the view back down the mountian to the lake. I was glad to have Patrick as my guide as those forests all look the same. You need to be careful up there or you could get lost for days.
Before the big hill Patrick gave me a warning to drop the pace, which we did and that was a great tip as by the top I'd creapt into zone four. All in all mainly a zone two run with some zone three on the hills. Hit 3,000 feet at the top and lowest point was 2,400ft making the big climb 600ft. Felt fine.
Average pace was 9 min miles, but given the terrain that was perfectly acceptable. All in all a great new route and great company - here's hoping that Partrick will be come a regular running buddy.
Garmin
Wednesday, 17 November 2010
7.3m Airport hill with woods
On my own today and it was cold. Made a mental note to pack gloves and extra top for next outing.
The rain had finally stopped and the sun come out, happy days. But the ice wind at the lake was cold. I wanted more time on feet today so opted for the airport hill and then as that was ok pushed out on to the woods.
Was overtaken on the way back, but ignored him and thankfully he turned right of the road back down to the lake so no temptation to challenge back.
Came down the hill reasonably quickly and the plateaux was almost hot as somehow it is sheltered from the wind up there and so was shocked by how cold the wind made it down by the lake.
Total time on feet was about one hour, from looking at the clock on the island in the rhone, so probably not very accurate, but gave me an ave of 8:13 minute miles which is fine for a "slow" run.
The achillies tendon was making itself known again, so plenty of stretching after the run.
The rain had finally stopped and the sun come out, happy days. But the ice wind at the lake was cold. I wanted more time on feet today so opted for the airport hill and then as that was ok pushed out on to the woods.
Was overtaken on the way back, but ignored him and thankfully he turned right of the road back down to the lake so no temptation to challenge back.
Came down the hill reasonably quickly and the plateaux was almost hot as somehow it is sheltered from the wind up there and so was shocked by how cold the wind made it down by the lake.
Total time on feet was about one hour, from looking at the clock on the island in the rhone, so probably not very accurate, but gave me an ave of 8:13 minute miles which is fine for a "slow" run.
The achillies tendon was making itself known again, so plenty of stretching after the run.
Sunday, 26 September 2010
10m Bursinel loop
Normal I head out in the direction of Lausanne, but today I decided to try for Geneva.
I went straight to the castle, the port, then up. Out towards the Pre Vert and a nice loop up and down through their grounds back onto the dreaded route swiss. Main lake drag to Gland, big busy and straight. Came off at the Bursinel loop and picked up cycle route 1 for the return leg.
Added Perroy via Mont-sur-Rolle to get the time to 1h 30mins and the distance over 10 miles. Was super slow and apart from some hrt spikes on the hills 9 min miles up until the last 3 km when I kicked for home looking for TRP.
This was nicely acheived (ok so it is maily down hill) but I noticed the speed come and enjoyed how my hrt stayed low, even with more than an hour already in the legs.
Garmin here.
Next up is a hard week. Focus on longer threshold runs at speed. I have the speed over short distances, I have the time on feet. Just need to combine them.
I went straight to the castle, the port, then up. Out towards the Pre Vert and a nice loop up and down through their grounds back onto the dreaded route swiss. Main lake drag to Gland, big busy and straight. Came off at the Bursinel loop and picked up cycle route 1 for the return leg.
Added Perroy via Mont-sur-Rolle to get the time to 1h 30mins and the distance over 10 miles. Was super slow and apart from some hrt spikes on the hills 9 min miles up until the last 3 km when I kicked for home looking for TRP.
This was nicely acheived (ok so it is maily down hill) but I noticed the speed come and enjoyed how my hrt stayed low, even with more than an hour already in the legs.
Garmin here.
Next up is a hard week. Focus on longer threshold runs at speed. I have the speed over short distances, I have the time on feet. Just need to combine them.
Sunday, 19 September 2010
8.2 miles Rolle Allaman dumbells
On my own today and standing on the balcony it was cold enough for long sleves. By the time I came out of the Allaman woods the sun was higher and the wind less and I wished for a t-shirt.
Liked the out bound section next to the railway high, as that avoids the Perroy hill from Rolle.
The river side woods were fantastic with the shafts of sunlight in the woods and all the chatter of the wildlife. Great stuff. Crossed to Auboune just because went past the bridge!
The apples and kiwis are all ready for harvest and some of the apple trees have been stripped already. Felt like grabbing one of the tree on the way past....
Hrt was low (zone one) execpt for the last climb to Perroy and the steep bit back to the Pepinieres.
The pace was, well, let's say "Old style Kenny pace". 9min miles. But that's fine as today was all about time on feet. 1 hour 11 mins. Need to get some longer ones in soon as Lausanne half is racing towards me.
Garmin
Liked the out bound section next to the railway high, as that avoids the Perroy hill from Rolle.
The river side woods were fantastic with the shafts of sunlight in the woods and all the chatter of the wildlife. Great stuff. Crossed to Auboune just because went past the bridge!
The apples and kiwis are all ready for harvest and some of the apple trees have been stripped already. Felt like grabbing one of the tree on the way past....
Hrt was low (zone one) execpt for the last climb to Perroy and the steep bit back to the Pepinieres.
The pace was, well, let's say "Old style Kenny pace". 9min miles. But that's fine as today was all about time on feet. 1 hour 11 mins. Need to get some longer ones in soon as Lausanne half is racing towards me.
Garmin
Friday, 27 August 2010
7.44 miles, airport hill
Not often I can keep up with Tenke, but today was special as I was ahead of Tenke, twice.
Firstly, she needed the loo. So I did the right thing and just kept going so she had to catch me.
Secondly, she was suffering from getting lost in france and ending up in a field with abandon cars, seeing movement in the trees and deciding best to high tail it outta there pretty fast. So she was very tired.
But she still ate the airport hill like it was not there.
I struggled to the top, but made it. She also made us do a little extra to make sure we were out for the whole hour. We did 1hour 2mins.
On the way down the hill I had suggested we use this as downhill speed work and she reminded me of this. So I got to sprint off down the hill and wait for Tenke at the bottom. Great fun and enjoyed looking at the guys coming up as I was tanking it down the hill.
Hit 2:28 min kms on the downhill!
Garmin stats
Firstly, she needed the loo. So I did the right thing and just kept going so she had to catch me.
Secondly, she was suffering from getting lost in france and ending up in a field with abandon cars, seeing movement in the trees and deciding best to high tail it outta there pretty fast. So she was very tired.
But she still ate the airport hill like it was not there.
I struggled to the top, but made it. She also made us do a little extra to make sure we were out for the whole hour. We did 1hour 2mins.
On the way down the hill I had suggested we use this as downhill speed work and she reminded me of this. So I got to sprint off down the hill and wait for Tenke at the bottom. Great fun and enjoyed looking at the guys coming up as I was tanking it down the hill.
Hit 2:28 min kms on the downhill!
Garmin stats
Friday, 13 August 2010
8m Rhone trails and field loop with Tenke
Tenke ran in from home so I ran out along the lake side and we met just before the naked lady and she was going significantly faster then I would have considered running today.
Thankfully she was tired/ill/badly hydrated and mal nurrished so I could keep up for once. We took the trails and Tenke got comment of the week for the following, while climbing some steeps we both sighed and I said, "let's walk up those steps" to which the scathing reply was "No, this is a running group, not a walking group!".
We got over the road bridge then looped the field and came back on the route out.
Tenke needed a fountain (boy do I know that feeling!) and we stopped when we found one right at the end of the trail. By chance a group of embarressed looking ladies in running kit appeared and they were most definately a "walking group".
62 minutes of trails with Tenke would have killed me not so long ago. Felt fine. Nice one.
Yesterday, did some stuff in the gym, some Malcolm Balk dills and streching.
Thankfully she was tired/ill/badly hydrated and mal nurrished so I could keep up for once. We took the trails and Tenke got comment of the week for the following, while climbing some steeps we both sighed and I said, "let's walk up those steps" to which the scathing reply was "No, this is a running group, not a walking group!".
We got over the road bridge then looped the field and came back on the route out.
Tenke needed a fountain (boy do I know that feeling!) and we stopped when we found one right at the end of the trail. By chance a group of embarressed looking ladies in running kit appeared and they were most definately a "walking group".
62 minutes of trails with Tenke would have killed me not so long ago. Felt fine. Nice one.
Yesterday, did some stuff in the gym, some Malcolm Balk dills and streching.
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