10 more miles today, making it 50m in 8 days. Heaviest week since pre blog Marathon 2007 days.
Made it out to the mouth of the Aubonne today, running out lower than Perroy in the vineyards then past the cemetery and then down through the ancient bridge/tunnel into a wide tree lined path to get to the bumps and hollows before catching the river side path. Was careful to hug the edge of the river and made it all the way down to where it joins the lake. Nice area here with big stones and circles where many people have made fires and I watched a big heron fly off over the lake. A cool dawn moment!
Very slow, but garmin stats courtesy of Jason. Cheers mate, this showed that my heart stayed massively below the magic 120.
Garmin
Showing posts with label Long and slow. Show all posts
Showing posts with label Long and slow. Show all posts
Monday, 11 July 2011
Sunday, 3 July 2011
13.5m Nyon Rolle
Stunning day with amazing views to Mont Blonc.
All on my own today as neither Jason nor Richard were up for it.
A guy played a tumpet as I was running through the golf course, which was odd to say the least.
Tunnel at the Sentier de Toblorne is finished and makes crossing the road a little adventure all by itself.
There is also a new wooden walkway in the forest before Dully which makes the path much easier.
Took it pretty easy and drank at most of the fountains as I'd slept in and so ended up on the 10:12. So I was running in the mid-day sun. School boy error.
2 hours 4 minutes.
All on my own today as neither Jason nor Richard were up for it.
A guy played a tumpet as I was running through the golf course, which was odd to say the least.
Tunnel at the Sentier de Toblorne is finished and makes crossing the road a little adventure all by itself.
There is also a new wooden walkway in the forest before Dully which makes the path much easier.
Took it pretty easy and drank at most of the fountains as I'd slept in and so ended up on the 10:12. So I was running in the mid-day sun. School boy error.
2 hours 4 minutes.
Sunday, 1 May 2011
14.4m St. Prex and back
Long run with Richard. He was 15 minutes late. Today's bag of excuses included too much alcohol the royal wedding and being very busy over the last few days serving the city of Geneva.
Took the kids for the first mile, so that slowed us down a bit and explains the slow start.
My lad told Richard that I was a bit competitive and did not like not being first, so Richard suggested to him that if he kept training by the time he was 19 or 20 he’d be able to beat me – to which the reply was, yeah when he’s in a wheelchair I’ll run those circles around him!
Thank fully the Garmin died before Richard, so there is no record of the slowness we endured to get home. I felt called to rename the circle of shame the circle of encouragement, but even explaining that to him did not seem to work.
Anyway, the first 10miles were pretty punchy (given the company), check them out here - Garmin. ave was 8:38 min miles.
I lost the Garmin power at 10miles, but got a fix at the end that gave me a 2:11 mins total time so even with Richard's difficult finish we made it home with a total ave pace of 9 min miles.
Richard admitted he thought about racing me to the gates, so after the fountain in Perroy's Gande Rue I tanked it all the way to the gates to make sure, but I don't think there was any faking in the pain being expressed on the hill.
Took the kids for the first mile, so that slowed us down a bit and explains the slow start.
My lad told Richard that I was a bit competitive and did not like not being first, so Richard suggested to him that if he kept training by the time he was 19 or 20 he’d be able to beat me – to which the reply was, yeah when he’s in a wheelchair I’ll run those circles around him!
Thank fully the Garmin died before Richard, so there is no record of the slowness we endured to get home. I felt called to rename the circle of shame the circle of encouragement, but even explaining that to him did not seem to work.
Anyway, the first 10miles were pretty punchy (given the company), check them out here - Garmin. ave was 8:38 min miles.
I lost the Garmin power at 10miles, but got a fix at the end that gave me a 2:11 mins total time so even with Richard's difficult finish we made it home with a total ave pace of 9 min miles.
Richard admitted he thought about racing me to the gates, so after the fountain in Perroy's Gande Rue I tanked it all the way to the gates to make sure, but I don't think there was any faking in the pain being expressed on the hill.
Saturday, 2 April 2011
13.5m Nyon Rolle
Slow slow slow.
Even slower than the last time I did this route with Richards, his promisse of speed never came.
Still managed to escape zone 1 into zone 2 a few times. Super easy and felt like a walk in the park.
Just too slow. We did this route together a month ago and today we were a full 7 minutes slower.
Oh dear. At least we avoided the rolling around in the grounds of the Prangins castle.....
Garmin
Even slower than the last time I did this route with Richards, his promisse of speed never came.
Still managed to escape zone 1 into zone 2 a few times. Super easy and felt like a walk in the park.
Just too slow. We did this route together a month ago and today we were a full 7 minutes slower.
Oh dear. At least we avoided the rolling around in the grounds of the Prangins castle.....
Garmin
Saturday, 19 March 2011
13.7m mountain trails
Mr Leakey was on time today and we were running in the rain by 6:35am.
By 5km we had accelerated to the giddy heights of 8:30 minute miles and I was thinking great, but then it was too fast too soon for someone and so to nip the whinging in the bug I just slowed down.
It had been chucking it down all night and was on and off for us. I had no intention of running on trails next to rivers today, so the only way was up and up we went. Very slowly to the castle of Aubonne, which is very nice indeed especially the steep last big though the gates and up to the top. Inside is a school with a stunning stone quadrangle.
Down the other side and Richard had to be reigned in from taking off on the Arboretum trail. We heading to Signal following the yellow signs, but no need as this was the Aubonne mini tri-athlon route and so Richard was on teritory he knews well.
Then the hill. Well mountain. Now Richard got us lost on a run in France once and I should have remembered that. Especially has he told me a story about ending up doing a massive walk up a steep snow wall that was unintended yesterday. But no. I let him talk me into not following those useful little yellow signs that tell you where to go and we took the forst track straight up, that must be signal up there. Oh yea?
I saw a fox in the stream, massive and he gave us a hard stare before vanishing.
Round the fallen tree and more up.
At the top a field. We cross it, now pretty much walking. Over the electric fence - Richard very carefully protected his vital organs!
Next we found a forest trail and then a road. Finally we were under the high wires of the tree top activity place which is the edge of signal. Phew. Nice one Richard.
Out the far end of Signal it was mist and fog. Normally there are stunning views from up here, but today could not see far in front of me.
Down the hill was a joy and Richard held it together to the bitter end, although the thought of breakfast at IKEA for 1 chf put a spring in my steps for the last few km.
New presonal worst for the half marathon, as 13.75 in 2h 18m is seriously slow, even with the walking up the hills. 2,316 feet climnbed, which must be some kind of record!
Garmin
By 5km we had accelerated to the giddy heights of 8:30 minute miles and I was thinking great, but then it was too fast too soon for someone and so to nip the whinging in the bug I just slowed down.
It had been chucking it down all night and was on and off for us. I had no intention of running on trails next to rivers today, so the only way was up and up we went. Very slowly to the castle of Aubonne, which is very nice indeed especially the steep last big though the gates and up to the top. Inside is a school with a stunning stone quadrangle.
Down the other side and Richard had to be reigned in from taking off on the Arboretum trail. We heading to Signal following the yellow signs, but no need as this was the Aubonne mini tri-athlon route and so Richard was on teritory he knews well.
Then the hill. Well mountain. Now Richard got us lost on a run in France once and I should have remembered that. Especially has he told me a story about ending up doing a massive walk up a steep snow wall that was unintended yesterday. But no. I let him talk me into not following those useful little yellow signs that tell you where to go and we took the forst track straight up, that must be signal up there. Oh yea?
I saw a fox in the stream, massive and he gave us a hard stare before vanishing.
Round the fallen tree and more up.
At the top a field. We cross it, now pretty much walking. Over the electric fence - Richard very carefully protected his vital organs!
Next we found a forest trail and then a road. Finally we were under the high wires of the tree top activity place which is the edge of signal. Phew. Nice one Richard.
Out the far end of Signal it was mist and fog. Normally there are stunning views from up here, but today could not see far in front of me.
Down the hill was a joy and Richard held it together to the bitter end, although the thought of breakfast at IKEA for 1 chf put a spring in my steps for the last few km.
New presonal worst for the half marathon, as 13.75 in 2h 18m is seriously slow, even with the walking up the hills. 2,316 feet climnbed, which must be some kind of record!
Garmin
Saturday, 12 March 2011
15.3m St. Prex and back
Another early run with Richard today. He was 4 minutes late.
But I was very happy to have the company and as he wanted a 24km run the 15miles to St. Prex and back fitter the bill nicely.
At the turn I made sure we touched the St. Prex sign on the pier. A lady watching us called out to say she was very pleased to see that we did not jump in as that was what she thought we were going to do!
I had talked Richard out of the lying down and rolling around he tends to do after 5km, but his tummy issues meant an enforced stop at the Plage des hommes in St. Prex for him to use the public facilities. Let's say I had done nearly an extra half km by the time he came out, then he proceeded to take several minutes folding his outer layer up - on purpose to annoy me - it worked well.
Lovely views of the sunrise over the lake with the old town of St. Prex framed by the mountains.
Then I nearly went over in the woods by the river Aubonne with my useless left ankle failing to cope with the stones and roots. I was touched with the concern Richard was showing me, but actually he was worried about how long it would take to walk back if I hurt myself as he had fireman duties up the hill at 9am....
At Perroy I mentioned Jason's sprint to the gates and how I felt we were more mature than that. I'd left it too late to bring it up as over 50m Richard can just about keep me at bay, so with 50m to go he sprints off - I can't close the 2m gap before the gate so he is very pleased with him self, well done Richard. Then he collapses in a heap and can't move again for about a minute, so I do a lap of the park. He is not too impressed and sprints off down the hill to Rolle at top speed. I need to pop out a 4min km to catch him (hence km 24 being the fastest) and then we jog to the cake shop for some well earned pain aux chocolat.
15.3 miles done, albeit rather slowly, but we broke the 9min mile barrier today which is something. Hrt stayed in zone 1 most of the time and I hit zone 5 on the race down the hill.
Garmin
But I was very happy to have the company and as he wanted a 24km run the 15miles to St. Prex and back fitter the bill nicely.
At the turn I made sure we touched the St. Prex sign on the pier. A lady watching us called out to say she was very pleased to see that we did not jump in as that was what she thought we were going to do!
I had talked Richard out of the lying down and rolling around he tends to do after 5km, but his tummy issues meant an enforced stop at the Plage des hommes in St. Prex for him to use the public facilities. Let's say I had done nearly an extra half km by the time he came out, then he proceeded to take several minutes folding his outer layer up - on purpose to annoy me - it worked well.
Lovely views of the sunrise over the lake with the old town of St. Prex framed by the mountains.
Then I nearly went over in the woods by the river Aubonne with my useless left ankle failing to cope with the stones and roots. I was touched with the concern Richard was showing me, but actually he was worried about how long it would take to walk back if I hurt myself as he had fireman duties up the hill at 9am....
At Perroy I mentioned Jason's sprint to the gates and how I felt we were more mature than that. I'd left it too late to bring it up as over 50m Richard can just about keep me at bay, so with 50m to go he sprints off - I can't close the 2m gap before the gate so he is very pleased with him self, well done Richard. Then he collapses in a heap and can't move again for about a minute, so I do a lap of the park. He is not too impressed and sprints off down the hill to Rolle at top speed. I need to pop out a 4min km to catch him (hence km 24 being the fastest) and then we jog to the cake shop for some well earned pain aux chocolat.
15.3 miles done, albeit rather slowly, but we broke the 9min mile barrier today which is something. Hrt stayed in zone 1 most of the time and I hit zone 5 on the race down the hill.
Garmin
Sunday, 16 January 2011
14.3m St. Prex Long and Slow
Long and super slow, just kept inside 10min miles.
At least I know I can still get the distance in when required.
Muscles still hurting from skiing.
Was nice to be out and with no garmin to bug me and no-one to run with - it was my choice to go long and slow.
Saw the run rise over the French Alps on the other side of the lake - an orange ball peeking over the heights and then rising to take the edge of the frost and heat me up. Saw a heron fly out to the lake along the line of a stream which was spectacularly beautiful, with the right camera that image would win an award!
I was suffering most on the upper thighs (which should not be working so much anyway) and so some high knees and heel kicks kept me moving as I could feel my jog turning into a shuffle as I seized up en route so kicked for 20s and then kept going. I made a mistake in Perroy on the return as after the cobbles I saw the gate and heard the ghost of Jason breathing down my neck and he made me sprint to the gates. Well, it felt like a sprint, but was probably 8min miles!
So longest time on feet so far in Switzerland 2h 21m. Oh dear. I feel the need for some speed work before doing that again....
MapMyRun
At least I know I can still get the distance in when required.
Muscles still hurting from skiing.
Was nice to be out and with no garmin to bug me and no-one to run with - it was my choice to go long and slow.
Saw the run rise over the French Alps on the other side of the lake - an orange ball peeking over the heights and then rising to take the edge of the frost and heat me up. Saw a heron fly out to the lake along the line of a stream which was spectacularly beautiful, with the right camera that image would win an award!
I was suffering most on the upper thighs (which should not be working so much anyway) and so some high knees and heel kicks kept me moving as I could feel my jog turning into a shuffle as I seized up en route so kicked for 20s and then kept going. I made a mistake in Perroy on the return as after the cobbles I saw the gate and heard the ghost of Jason breathing down my neck and he made me sprint to the gates. Well, it felt like a sprint, but was probably 8min miles!
So longest time on feet so far in Switzerland 2h 21m. Oh dear. I feel the need for some speed work before doing that again....
MapMyRun
Thursday, 13 January 2011
7m Airport hill and woods
All on my own and no garmin.
Stiff from skiing still and feeling tired I talked my self into running the hill, the hill, the hill. I figure the more I do it, one day I will just glide effortlessly up it. But not today.
Rewarded a few times:
By the call of the birds in the trees at the woods on the top of the route
The fountain outside the chuch that has been protected from the ice that I could drink from
By the stunning views to Mont Blanc over the lake on the way down the hill
And finally, I was punished:
In the Botanic gardens they were using a high powered water jet to clean the bird poo out of the empty duck pond, yup I got a face full of water and duck muck mist!
Such are the joys of running in Geneva. 1h 2mins time on feet so not much to shout about, but more time on feet, it all counts.
Stiff from skiing still and feeling tired I talked my self into running the hill, the hill, the hill. I figure the more I do it, one day I will just glide effortlessly up it. But not today.
Rewarded a few times:
By the call of the birds in the trees at the woods on the top of the route
The fountain outside the chuch that has been protected from the ice that I could drink from
By the stunning views to Mont Blanc over the lake on the way down the hill
And finally, I was punished:
In the Botanic gardens they were using a high powered water jet to clean the bird poo out of the empty duck pond, yup I got a face full of water and duck muck mist!
Such are the joys of running in Geneva. 1h 2mins time on feet so not much to shout about, but more time on feet, it all counts.
Sunday, 9 January 2011
7.7m Allaman Perroy super slow
First run of 2011 today. Paul (my son) came with Richard and I on the "warm up" around Rolle and then he ducked out at the lakeside and we set out on the longer loop.
After a week of ski and thermal baths my legs were aching and I was struggling to get any pace and Richard reminded me several times he had not been for a run for 5 weeks.
It turned out to be a very slow 9:31 minute mile pace, but very good to chat and catch up. There were also several "Jason memorial" moments:
Coming back into Perroy there is a narrow passage under the rail way, Jason once drove a car through there just because he wanted to see if it fitted.
There was the sprint to gates that never happened at the park.
There was his new office that we ran past.
We miss you Jason!
Garmin
After a week of ski and thermal baths my legs were aching and I was struggling to get any pace and Richard reminded me several times he had not been for a run for 5 weeks.
It turned out to be a very slow 9:31 minute mile pace, but very good to chat and catch up. There were also several "Jason memorial" moments:
Coming back into Perroy there is a narrow passage under the rail way, Jason once drove a car through there just because he wanted to see if it fitted.
There was the sprint to gates that never happened at the park.
There was his new office that we ran past.
We miss you Jason!
Garmin
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
Tuesday, 3 August 2010
13.2 miles / 4.8 miles
With Tanya (Davina's sister) now in town and talking about running a mad plan was hatched. Stewart came out with me to Westbourn and we went off in search of the mouse. Never found it, but we did find the tree. Coastal path to Fintry was fun. At the Hush Hush we tried to find the metal ring in the rock and did not, but we did find a seal. It is possible to look at seals and run, but Stewart and Tanya were determined to slow to walking pace at every possibility.
So at the water sports center I took a "long cut" and retraced the footpath this time not going straight over the hill but following the path to the farmhouse, the path goes through the buildings, but the dog made sure I took the field route to miss the house itself.
By now I was sure they would be miles ahead of me and I kicked hard to try and catch them thinking I'd be able to do so just before the town. Two fields out and there they are chatting away walking up the hill. I did a few circles of shame and then we ran down together. Stewart called it a day, but I still had to get Tanya home 1.5 miles away, which I did via some photogenic spots for her to take pictures of the cathederal of the isles were Ru would be getting married.
By the time I had got back to the house, I'd cleared 13.2 miles in the shocking time of 2:13 - an all time personal worst!
Next day Dean (my new brother in law) arrived and he and I agreed to meet at 7:20 at westbourn. Now, given we made this deal at 1:38am in the Tavern I am amazed it happened. I was even more amazed to see Tanya there too.
She took the first footpath up to the golf course and dean and I took the second, but not before going under the tunnel at Fintry!
I pushed the pace up the hill through the wet grass ferns and brambles. Tough going and before I knew it I was at the top with the hrt high and happy as larry. Oh shoot, Dean! I doubled back and collected him, one field gap so not too rude. Trotted back to town and took him to see the cannon in the west bay wall. 4.8 cleared.
So at the water sports center I took a "long cut" and retraced the footpath this time not going straight over the hill but following the path to the farmhouse, the path goes through the buildings, but the dog made sure I took the field route to miss the house itself.
By now I was sure they would be miles ahead of me and I kicked hard to try and catch them thinking I'd be able to do so just before the town. Two fields out and there they are chatting away walking up the hill. I did a few circles of shame and then we ran down together. Stewart called it a day, but I still had to get Tanya home 1.5 miles away, which I did via some photogenic spots for her to take pictures of the cathederal of the isles were Ru would be getting married.
By the time I had got back to the house, I'd cleared 13.2 miles in the shocking time of 2:13 - an all time personal worst!
Next day Dean (my new brother in law) arrived and he and I agreed to meet at 7:20 at westbourn. Now, given we made this deal at 1:38am in the Tavern I am amazed it happened. I was even more amazed to see Tanya there too.
She took the first footpath up to the golf course and dean and I took the second, but not before going under the tunnel at Fintry!
I pushed the pace up the hill through the wet grass ferns and brambles. Tough going and before I knew it I was at the top with the hrt high and happy as larry. Oh shoot, Dean! I doubled back and collected him, one field gap so not too rude. Trotted back to town and took him to see the cannon in the west bay wall. 4.8 cleared.
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