I made it super early out today. Went through the meeting point far too soon to wait, so decided to use the extra time to JOG up to the canal and focus of form and recovery from Sunday's long muddy run that had racked up a fair old set of aches and pains. I was in half a mind to turn it into an easy run, but after a few mins my legs were moving more freely and I felt it would be fun to see the look on Paul, Steve and Martin's faces when they came over the bridge to see little old me already at the canal fully recovered and all set for the session.
Bumped into a top guy on his way up so moved up to chatting pace and had a blether with him as we streched off and waited for the guys to arrive. And in terms of performance potential we had the whole alphabet on show if you want to use Paul's grading system. Lots from pure newbie to top gun.
I tried to drift to the back and got a ton of comments about tactical positioning from Martin and Paul.
Session was called as yet another 24 mins on - this time split in 8 sets of 3 on with 1 recovery followed by a well needed two at the turn.
Aisha predictably set of, well, like a Rocket- but I knew she would fade and so the abuse about "Oi you blogged you were faster than her" was like water off a duck's back. And anyway someone who is actually behind you is in no position to make comments like that.
By rep three I was begining to get into it and was "steady" shall we say. Using just enough effort to clear the three mins with close to nothing left and the one minute was just enough recovery to be able to repeat the process. Martin offered to run ahead if I was to take the lead on the return, I made the trade.
We overtook Aisha during rep 3 and at the end of the rep I could see Paul and Aisha waving a bag of excuses, but I could not be bothered to try and comprehend the sign language and figured that after getting dispensation from the race organiser to take part in a Women's only race in Luton, Paul(a) had once again gone for the "girl's" option and headed back.
I'd have thrown and easy rep for the 4th, but Martin powered through it and we were on Scrutton's tail and had I not had another 4 sets of 3 to do I might have caught him. At the turn a small group formed and Martin gave us a serious pep talk. "Right guys, Karen overtaking us is ok, I can deal with that, but there is NO WAY we are letting Steve Scrutton catch us. Right boys, GOT IT?"
After that dead serious silience fell during and after the reps as Martin kicked of each one to set the pace and he huffed and puffed along. He didn't keep to the deal, stepping out and setting the pace himself at the start of the runs. By rep 6 I was feeling dizzy but just recovered enough to get back to the same pace in rep 7. And once again as form came to mind just before the metal humped bridge over the side canal I could feel the speed increase for free. I noticed Martin making even more noise than usual and after he looked at his watch for the 3rd time in 10 seconds I knew I had no choice other than to look at the top of the bridge, drive the knees high and push hard with the toes. The result was the desired gap which I managed to keep all the way to the end of rep 7 and by the end of rep 8 the gap was still there and I was seriously close to seeing breakfast again.
Now that is the sign of rock hard of reps.
At the end Strutton was on about "Where were you two? etc etc", but we were fine. Martin and I were evens stevens the whole way and ran a perfectly paced set of reps. Steve had gone out too fast with Aisha. The real class showed with only two elite catching me from the large field and I nearly crashed with Andy Wier as I missed the guy coming down through the last rep as he tried to overtake me on the uplock. My grovelling appology was accepted.
Right, so that's my high intensity work done for the week. I'm officially in taper until Friday's Hare and Hound, which will probably be my last ever.
Showing posts with label Rocket Lockets. Show all posts
Showing posts with label Rocket Lockets. Show all posts
Tuesday, 24 November 2009
Tuesday, 16 June 2009
Lockett's Rockets and a submarine
I was whacked after Sunday's half and not feeling healthy at all. Cough has become productive, so was 50/50 for session.
At the start there was only Aysha when I got there, but there were soon plenty of Neil B's buddies and finally a few rockets I recognised.
Decided to see what the session was before making the do it don't do it decision. It was called as an inverted pyramid off half recovery. So run on for 4 3 2 1 1 2 3 4 with half the on as the recovery. I decided to do it, but at not anything like full pace.
Several cotton shirted newbies zoomed off with the semi elite group and I took my rightful place at the back and watched them disappear. To my amazement after a couple of minutes the back group had slowed to my pace which was just inside half marathon at this point. Not feeling great, but not feeling like I am making myself any more ill so keep at it.
Steady as she goes takes me to the out bound 2 and 1 min reps which I make sure are no faster than Aysha. We turn and with only 30 recovery I suddenly find myself at 5km pace and Aysha closing fast. Two fast on the return 2 mins so stop and recovery and she over took me. Timed the 3min rep better and overtook Aysha. By this time the elite are coming through.
Rep 4 kicks off. I'm one minute in and happy at 5km pace. Newbie comes past me just before the bridge and is closely tailed by Neil and Ian (I think) who over take him in the tunnel. He stepped aside to let them through and slipped on the wet towpath and went right into the canal! When I came around the corner I could just see a head poking out of the water. Somehow he got his hands onto the side and vaulted out of the water and continued the rep like nothing had happened. I over took him. Interestingly no-one interrupted their rep to check he was ok. I was overtaken by an elite and decided to lock on for the last minute, which I did, held him to the end of the rep.
Jogged back to see how the tri-athlete (ha ha) was and he was ok. I introduced my self. His name? Bob. You could not make this stuff up.
Then someone else appears jogging in. He's Matt and he blew up having gone off too fast in the heat, but used to do a lot of interval training in the past.
Things just got very interesting at the back of the pack.
At the start there was only Aysha when I got there, but there were soon plenty of Neil B's buddies and finally a few rockets I recognised.
Decided to see what the session was before making the do it don't do it decision. It was called as an inverted pyramid off half recovery. So run on for 4 3 2 1 1 2 3 4 with half the on as the recovery. I decided to do it, but at not anything like full pace.
Several cotton shirted newbies zoomed off with the semi elite group and I took my rightful place at the back and watched them disappear. To my amazement after a couple of minutes the back group had slowed to my pace which was just inside half marathon at this point. Not feeling great, but not feeling like I am making myself any more ill so keep at it.
Steady as she goes takes me to the out bound 2 and 1 min reps which I make sure are no faster than Aysha. We turn and with only 30 recovery I suddenly find myself at 5km pace and Aysha closing fast. Two fast on the return 2 mins so stop and recovery and she over took me. Timed the 3min rep better and overtook Aysha. By this time the elite are coming through.
Rep 4 kicks off. I'm one minute in and happy at 5km pace. Newbie comes past me just before the bridge and is closely tailed by Neil and Ian (I think) who over take him in the tunnel. He stepped aside to let them through and slipped on the wet towpath and went right into the canal! When I came around the corner I could just see a head poking out of the water. Somehow he got his hands onto the side and vaulted out of the water and continued the rep like nothing had happened. I over took him. Interestingly no-one interrupted their rep to check he was ok. I was overtaken by an elite and decided to lock on for the last minute, which I did, held him to the end of the rep.
Jogged back to see how the tri-athlete (ha ha) was and he was ok. I introduced my self. His name? Bob. You could not make this stuff up.
Then someone else appears jogging in. He's Matt and he blew up having gone off too fast in the heat, but used to do a lot of interval training in the past.
Things just got very interesting at the back of the pack.
Thursday, 14 May 2009
Lockett's Rockets
More first timers today. Charlie came along with Martin and I dragged Mark Westlake and the McCleery twins (that's another story) aka Andrew McCleery up to the canal to make it a JP Morgan fest.
17 Rockets headed out with some strides to warm up as some of the newbies were wandering out loud if those were the first reps. Nope. We started at the sign on the wall and knocked out 12x 200m off 2mins total (ie including the recovery). The recovery was supposed to be static, but we jogged back the first one.
We split into two groups as there were too many to go together and the elite went some 10 seconds before the middle/back group.
Mark was drenched in sweat after the first rep. but looked like he could have been at the back of the elite. Andy was up there powering through in the front/middle of the 2nd group. I was tucked in somewhere near Karen's pace for the first six or so. By then the first people were ducking out and at the end I counted 14 of us as survivours.
After the sixth rep. it was pretty clear this was not going to hurt my back so I started to push through from halfway and held the last 100m at around 90% - this change in gear was noticed and got a comment from Martin (who was also at pains to point out he was not the back marker) just incase he got blogged.
Most enjoyable moment was rep 10 when I reckoned I could catch Mark and did, but he was claiming injury to his leg and then did not complete the session. It is not often I get to go past Mark, so it was a particulary sweet moment.
By the last two reps I was letting Andy get a little ahead until the halfway point which gave me a chance accelerate through the last 100m and try and catch him, which I managed both times at around 90% - I was certain I'd need the extra 10% on the last rep, but he just let me go past with out a fight.
Job done.
17 Rockets headed out with some strides to warm up as some of the newbies were wandering out loud if those were the first reps. Nope. We started at the sign on the wall and knocked out 12x 200m off 2mins total (ie including the recovery). The recovery was supposed to be static, but we jogged back the first one.
We split into two groups as there were too many to go together and the elite went some 10 seconds before the middle/back group.
Mark was drenched in sweat after the first rep. but looked like he could have been at the back of the elite. Andy was up there powering through in the front/middle of the 2nd group. I was tucked in somewhere near Karen's pace for the first six or so. By then the first people were ducking out and at the end I counted 14 of us as survivours.
After the sixth rep. it was pretty clear this was not going to hurt my back so I started to push through from halfway and held the last 100m at around 90% - this change in gear was noticed and got a comment from Martin (who was also at pains to point out he was not the back marker) just incase he got blogged.
Most enjoyable moment was rep 10 when I reckoned I could catch Mark and did, but he was claiming injury to his leg and then did not complete the session. It is not often I get to go past Mark, so it was a particulary sweet moment.
By the last two reps I was letting Andy get a little ahead until the halfway point which gave me a chance accelerate through the last 100m and try and catch him, which I managed both times at around 90% - I was certain I'd need the extra 10% on the last rep, but he just let me go past with out a fight.
Job done.
Tuesday, 12 May 2009
Intervals with Locket Rockets
Today we welcomed Paul Savage into the Locket's Rockets lunchtime sessions. Having been suitably impressed by the SEAC experience at the Dome he came along to today's reps.
There were at least 15 of us and the session was 800m in 2mins 30sec (or 2mins 30sec for those of us who can't go that fast) with 90 static or catch up recovery. We did six of these four minute cycles backward and forwards.
At rep one there was a bit of jostling for the back marker place as no Martin today so Steve with his injured leg was kinnda there and Paul was wisely looking to pace himself. The odd reps were wind against and the even wind assisted, and after rep one I asked Steve where he was as I was looking for a wind break! Cheeky monkey was his quip. Rep three I set off and was right at the back and attempted to "tuck in" behind Steve who promptly took three steps to the right and virtually stopped - that caused me to burst out laughing which I think in turn Paul thought was pretty odd. Glad someone thinks this is funny.
By rep four the 90 second recovery felt like a minute too short and I was struggling to hold Karen's pace but through five and six I think she may have eased off as a few of us were mixing it up in the "middle" group a bit ahead.
Rep six about halfway through I notice I'd someone on my shoulder. He kicked about three times and I managed to match each kick and into the last 10 seconds I found a kick of my own which he matched and we were side by side when we both looked at our watches with 3 seconds left and so had a laugh about that and shook hands. This is exactly why you need to do these sessions in a group. His 405 reckons we were doing 5:30 min miles through the last rep.
Final interesting thing was the gobby jogger who wanted to know who we were and for some reason how fast we could run 4 miles in. He was claiming some totally unreaslistic time (based on the size of his beer belly and his kit) - "Not now obviously" was one comment I over heard. Yeah right whatever. See you on Thursday mate.
Held my own with the middle group u
There were at least 15 of us and the session was 800m in 2mins 30sec (or 2mins 30sec for those of us who can't go that fast) with 90 static or catch up recovery. We did six of these four minute cycles backward and forwards.
At rep one there was a bit of jostling for the back marker place as no Martin today so Steve with his injured leg was kinnda there and Paul was wisely looking to pace himself. The odd reps were wind against and the even wind assisted, and after rep one I asked Steve where he was as I was looking for a wind break! Cheeky monkey was his quip. Rep three I set off and was right at the back and attempted to "tuck in" behind Steve who promptly took three steps to the right and virtually stopped - that caused me to burst out laughing which I think in turn Paul thought was pretty odd. Glad someone thinks this is funny.
By rep four the 90 second recovery felt like a minute too short and I was struggling to hold Karen's pace but through five and six I think she may have eased off as a few of us were mixing it up in the "middle" group a bit ahead.
Rep six about halfway through I notice I'd someone on my shoulder. He kicked about three times and I managed to match each kick and into the last 10 seconds I found a kick of my own which he matched and we were side by side when we both looked at our watches with 3 seconds left and so had a laugh about that and shook hands. This is exactly why you need to do these sessions in a group. His 405 reckons we were doing 5:30 min miles through the last rep.
Final interesting thing was the gobby jogger who wanted to know who we were and for some reason how fast we could run 4 miles in. He was claiming some totally unreaslistic time (based on the size of his beer belly and his kit) - "Not now obviously" was one comment I over heard. Yeah right whatever. See you on Thursday mate.
Held my own with the middle group u
Thursday, 30 April 2009
Thursday Intervals
They did run on Tuesday!
Just I was two minutes too soon, they were late. Plus coz I went long they'd gone by the time I got back.
Anyways, today was with the rockets, some 11 of us. Martin was claiming his place as back marker also though now as I am up with the big boys I wouldn't what was happening in the slow group. Ha Ha!
Todays reps were 3 sets of 400, 3 sets of 300 and 3 sets of 200. 400s off 3 minutes and the rest of two. Tucked in behind the Karen and Sarah, but felt they were saving too much for the short ones so moved through just behind (well a fair bit) behind the elite. Justin kicked through a couple so I went with him for the hell of it.
Everyone doubled up whacked after each rep, great to see the effort levels going in. Although probably not what the cuddly couple on the bench were after for their amourous lunch break. 11 sweaty rockets huffing and puffing around them between reps.
This has gotta be doing me some good.
Just I was two minutes too soon, they were late. Plus coz I went long they'd gone by the time I got back.
Anyways, today was with the rockets, some 11 of us. Martin was claiming his place as back marker also though now as I am up with the big boys I wouldn't what was happening in the slow group. Ha Ha!
Todays reps were 3 sets of 400, 3 sets of 300 and 3 sets of 200. 400s off 3 minutes and the rest of two. Tucked in behind the Karen and Sarah, but felt they were saving too much for the short ones so moved through just behind (well a fair bit) behind the elite. Justin kicked through a couple so I went with him for the hell of it.
Everyone doubled up whacked after each rep, great to see the effort levels going in. Although probably not what the cuddly couple on the bench were after for their amourous lunch break. 11 sweaty rockets huffing and puffing around them between reps.
This has gotta be doing me some good.
Tuesday, 28 April 2009
Tuesday Intervals
Went up to the canal today for the rocket lockets session.
Had checked with Martin earlier he was going so I would not be pitted against the elite on my own. Got to the meeting point at 12:28 and not a soul around so figured they'd gone and headed up to the canal.
Mucked around doing some strides and trying to think of a session I could face doing on my todd. In the end decided the 200m in 2mins session would not be sustainable on my own (although the encouraging tramp was there with his beer) and with Weatho 10km looming I decided to get some long ones in. Went for 6x 4min on with a generous 2min recovery.
Some new blocks are being laid on the canal so one section takes you of the road at the humped bridge over the side canal which annoyingly adds two roads into the route. Had to cross during the "on" phase, bemusing the cyclist who'd just overtaken me as I darted between him and the traffic.
Felt stiff from circuits last night but began to get it together by rep 3 and was creaming along nicely. Made it to the maximum furthest point I've ever been before - Roman Road. I must be careful not to run into the Thames as there is not that much left of the canal after that I hear. Or perhaps it is the edge of the whole planet or something.....
Route here
Tried to focus on form through the latter reps and went through the damp squibs wobbling and woddling along - thankfully on the return leg I was on the "on" phase and one look was enough to send them scuttling OUT OF MY WAY as it was pretty obvious the rockets have right way over these guys even when there was one of us.
Saw one rocket locket heading outbound as I was returning, the guy from UBS. But that was it. So, for the first time ever I was the undisputed champion of the canal, the fastest rocket locket on the day, no-one came close! Ha, no-one else came.
Marathon effect? Got my ballot entry in for 2010 and will try and get the club some places too.
Had checked with Martin earlier he was going so I would not be pitted against the elite on my own. Got to the meeting point at 12:28 and not a soul around so figured they'd gone and headed up to the canal.
Mucked around doing some strides and trying to think of a session I could face doing on my todd. In the end decided the 200m in 2mins session would not be sustainable on my own (although the encouraging tramp was there with his beer) and with Weatho 10km looming I decided to get some long ones in. Went for 6x 4min on with a generous 2min recovery.
Some new blocks are being laid on the canal so one section takes you of the road at the humped bridge over the side canal which annoyingly adds two roads into the route. Had to cross during the "on" phase, bemusing the cyclist who'd just overtaken me as I darted between him and the traffic.
Felt stiff from circuits last night but began to get it together by rep 3 and was creaming along nicely. Made it to the maximum furthest point I've ever been before - Roman Road. I must be careful not to run into the Thames as there is not that much left of the canal after that I hear. Or perhaps it is the edge of the whole planet or something.....
Route here
Tried to focus on form through the latter reps and went through the damp squibs wobbling and woddling along - thankfully on the return leg I was on the "on" phase and one look was enough to send them scuttling OUT OF MY WAY as it was pretty obvious the rockets have right way over these guys even when there was one of us.
Saw one rocket locket heading outbound as I was returning, the guy from UBS. But that was it. So, for the first time ever I was the undisputed champion of the canal, the fastest rocket locket on the day, no-one came close! Ha, no-one else came.
Marathon effect? Got my ballot entry in for 2010 and will try and get the club some places too.
Thursday, 9 April 2009
Thursday Intervals with Rocket Lockets
Not many at the meeting place today and those that did turn up looked pretty useful.
By the time we got to the canal there were 10 of us and 2 went for the "Full Monty" a threshold run right around the entire Vicky Park boundry as part of their marathon prep.
Fair bit of debate ensued about what the rest of us were going to do. There is a measured 200m on a clear and flat section just before the bridge before the humpbacked bridge over the side canal - that makes sense if you've ever been to the canal. The wee white sign on the wall is the start and the last white bollard is the finish on the outbound.
We did twelve sets of the following: 200m sprint, jog back to the start with both sprint and jog inside 2mins. I was clearing the 200m in 34-38 seconds, getting stronger as we went on. I was keeping up with the middle group (no back markers today) and by rep 4 I was somewhere between the elite and the middle. Someone ducked out around halfway and then I was closing the gap to the elite with each rep.
The pep talk from the tramp on the bench at the end was amusing. Fag and beer in hand he assured us he could not even do one of the reps above walking pace.....
A group of fatties with guides wearing yellow bibs waddled through us and obeyed the orders to keep left so we could sprint through them. On their return leg we actually over took them on our recovery jog. If we are the rocket lockets they must be the damp squibs. Harsh but true.
By the last one I actually caught one of them and went through to finish the last rep 3rd of 7. Wow! Don't know where that speed came from, but it was a great feeling to hold my own with the elite and get the chit chat about what the aim of the session was, how hard to each of the reps ought to be (85%) and why we switched direction a few times (as the wind changed). Very happy with that and relaxed about going off on holiday skiing with not much prospect of running in pipeline for the next couple of weeks.
By the time we got to the canal there were 10 of us and 2 went for the "Full Monty" a threshold run right around the entire Vicky Park boundry as part of their marathon prep.
Fair bit of debate ensued about what the rest of us were going to do. There is a measured 200m on a clear and flat section just before the bridge before the humpbacked bridge over the side canal - that makes sense if you've ever been to the canal. The wee white sign on the wall is the start and the last white bollard is the finish on the outbound.
We did twelve sets of the following: 200m sprint, jog back to the start with both sprint and jog inside 2mins. I was clearing the 200m in 34-38 seconds, getting stronger as we went on. I was keeping up with the middle group (no back markers today) and by rep 4 I was somewhere between the elite and the middle. Someone ducked out around halfway and then I was closing the gap to the elite with each rep.
The pep talk from the tramp on the bench at the end was amusing. Fag and beer in hand he assured us he could not even do one of the reps above walking pace.....
A group of fatties with guides wearing yellow bibs waddled through us and obeyed the orders to keep left so we could sprint through them. On their return leg we actually over took them on our recovery jog. If we are the rocket lockets they must be the damp squibs. Harsh but true.
By the last one I actually caught one of them and went through to finish the last rep 3rd of 7. Wow! Don't know where that speed came from, but it was a great feeling to hold my own with the elite and get the chit chat about what the aim of the session was, how hard to each of the reps ought to be (85%) and why we switched direction a few times (as the wind changed). Very happy with that and relaxed about going off on holiday skiing with not much prospect of running in pipeline for the next couple of weeks.
Tuesday, 31 March 2009
Tuesday Intervals with Rocket Lockets
Big turn out today, some 16 at the meeting point and by the off on rep one there were pretty much 20 cats purring along.
After discovering the path was closed again beyond the humped bridge over the side canal (that's the 1200m point btw) the same session as last time was opted for. 3:30 on with 2:30 recovery four times followed by 8 times 30on 30off (4 out 4 back no recovery in the middle).
Through rep one I made a determined attempt to stay behind Karen to check the speed and not blow up from going too fast through rep one (good plan eh Simon?). Anyways the back group was particularly large today with Martin making a rare appearance at the canal. On the way back I was pleased to have jogged through the elite, which meant I was way behind the others in "my" group on rep 2 and 4, but kept with it on 1 and 3. Couple of times Karen and Sarah were kicking in turn through the reps to keep the boys at bay.
On the short ones I was pretty steady keeping up with Karen and Sarah - went past them on the last one, but got the distinct feeling they could have gone with me if they were bothered.
Felt good and fast. Was clearing more than 1km in the 3:30 so very pleased with that.
First Assembly League on Thursday so resting up for that.
After discovering the path was closed again beyond the humped bridge over the side canal (that's the 1200m point btw) the same session as last time was opted for. 3:30 on with 2:30 recovery four times followed by 8 times 30on 30off (4 out 4 back no recovery in the middle).
Through rep one I made a determined attempt to stay behind Karen to check the speed and not blow up from going too fast through rep one (good plan eh Simon?). Anyways the back group was particularly large today with Martin making a rare appearance at the canal. On the way back I was pleased to have jogged through the elite, which meant I was way behind the others in "my" group on rep 2 and 4, but kept with it on 1 and 3. Couple of times Karen and Sarah were kicking in turn through the reps to keep the boys at bay.
On the short ones I was pretty steady keeping up with Karen and Sarah - went past them on the last one, but got the distinct feeling they could have gone with me if they were bothered.
Felt good and fast. Was clearing more than 1km in the 3:30 so very pleased with that.
First Assembly League on Thursday so resting up for that.
Tuesday, 24 March 2009
Tuesday Intervals with Rocket Lockets
Made it in good time to the meeting point today, but fellow back groupers Karen and Martin were late and arrived at the canal disadvantaged having had to tank it up there.
Today's session was backwards and forwads to and from the - and I quote "1200m" point. Elite gave themselves 3 1/2 mins on with 2 1/2 recovery giving a 6 min cycle. We did that 4 times.
I was getting to about 200m short of the elite in 3 min 30s, which made it 1km reps at serious speed for me. Pace was 3:30 / min kms on that basis.
Held Karen and Sarah's pace through the long reps and came into form on the last set of short reps.
By some fluke I ended up leading the back group from the 4th set of short reps through to the finish.
Steve was just ahead through the 7th fast rep, at the off on the 8th and final we were under the last bridge and on the narrow bit of the towpath he darted through a gap between a pedestrian and a bike, but I saw it coming and just made it through the same closing gap and held his pace as I counted down the seconds. I made it twenty gone when he looked at his watch. That's a tell tale that they won't come with you if you kick, so I let rip and cruised past him much to his annoyance. Why do you always HAVE to finish ahead of me? was his complaint. To be fair and as Steve was at pains to point out, I was nowhere on the earlier long reps. But hey, the main thing is everyone saw me finish the last rep ahead of him (again). And that's what counts......
Today's session was backwards and forwads to and from the - and I quote "1200m" point. Elite gave themselves 3 1/2 mins on with 2 1/2 recovery giving a 6 min cycle. We did that 4 times.
I was getting to about 200m short of the elite in 3 min 30s, which made it 1km reps at serious speed for me. Pace was 3:30 / min kms on that basis.
Held Karen and Sarah's pace through the long reps and came into form on the last set of short reps.
By some fluke I ended up leading the back group from the 4th set of short reps through to the finish.
Steve was just ahead through the 7th fast rep, at the off on the 8th and final we were under the last bridge and on the narrow bit of the towpath he darted through a gap between a pedestrian and a bike, but I saw it coming and just made it through the same closing gap and held his pace as I counted down the seconds. I made it twenty gone when he looked at his watch. That's a tell tale that they won't come with you if you kick, so I let rip and cruised past him much to his annoyance. Why do you always HAVE to finish ahead of me? was his complaint. To be fair and as Steve was at pains to point out, I was nowhere on the earlier long reps. But hey, the main thing is everyone saw me finish the last rep ahead of him (again). And that's what counts......
Thursday, 19 March 2009
Thursday at Lockett Rockets
New recruit to the Lockett Rockets today, I took along a runner from work I know who expressed an interest in intervals. Let's call him Simon, because that's his name.
Made it to the meeting point in good time and no Mr Lockett and only 8 or so cats, hung around until 12:37 before pushing off up to the canal.
I hadn't been on Tuesday, but they'd done pyramids so wanted something fast and I chipped in with a suggestion of something simple. 75 on 45 off 12 sets, 6 out six back. Everyone ready? Away!
Simon glances sheepishly down at his bare wrist then notices Justin does not have a watch either. "How will you know when the time is up?" he asks, Justin shrugs, I just know when the time is down, I count or watch for the guy in front. 15 seconds in and the order is naturally sorted I'm tucked in behind Sarah and Justin is breathing down my neck. But what on earth is this - Simon hammers past grinning like a Cheshire cat and pulls away on rep one holding the pace of the elite. I nearly catch him on the recovery, but at the off he's gone again and Justin asserts himself in front of me and Simon mullers rep two. He's not smiling anymore though. At the end of rep three I look back and he's gone. Dropped like stone. I can't even see him. Next time I catch sight of him is on rep 10 (which he joins in on) and then I peg him back through rep 11 and take him on rep 12.
Rep 12 had Steve catching me and he claims he would have got me if the two guys with the canoe on the ramp at the lock had not passed the cyclist coming the other way right at the end of the rep had not blocked the path for him - te he I saw the gap, but left the pace injection to the last moment so he couldn't follow me through!
It was a lovely sunny day and at the end of rep five Sarah was obviously feeling the heat so decided to take off her t-shirt to reveal her mini top underneath. The three tramps on the bench all had their eyes popping out their heads and their jaws dropped and tongues hanging out at that spectacle. She was amused by that story too, not often that much flesh is revealed on the canal at this time of year.
Made it to the meeting point in good time and no Mr Lockett and only 8 or so cats, hung around until 12:37 before pushing off up to the canal.
I hadn't been on Tuesday, but they'd done pyramids so wanted something fast and I chipped in with a suggestion of something simple. 75 on 45 off 12 sets, 6 out six back. Everyone ready? Away!
Simon glances sheepishly down at his bare wrist then notices Justin does not have a watch either. "How will you know when the time is up?" he asks, Justin shrugs, I just know when the time is down, I count or watch for the guy in front. 15 seconds in and the order is naturally sorted I'm tucked in behind Sarah and Justin is breathing down my neck. But what on earth is this - Simon hammers past grinning like a Cheshire cat and pulls away on rep one holding the pace of the elite. I nearly catch him on the recovery, but at the off he's gone again and Justin asserts himself in front of me and Simon mullers rep two. He's not smiling anymore though. At the end of rep three I look back and he's gone. Dropped like stone. I can't even see him. Next time I catch sight of him is on rep 10 (which he joins in on) and then I peg him back through rep 11 and take him on rep 12.
Rep 12 had Steve catching me and he claims he would have got me if the two guys with the canoe on the ramp at the lock had not passed the cyclist coming the other way right at the end of the rep had not blocked the path for him - te he I saw the gap, but left the pace injection to the last moment so he couldn't follow me through!
It was a lovely sunny day and at the end of rep five Sarah was obviously feeling the heat so decided to take off her t-shirt to reveal her mini top underneath. The three tramps on the bench all had their eyes popping out their heads and their jaws dropped and tongues hanging out at that spectacle. She was amused by that story too, not often that much flesh is revealed on the canal at this time of year.
Thursday, 12 March 2009
Thursday Intervals with Rocket Lockets
Today was let's do something different. Only two reps, but 15 mins each with 3 recovery. Idea was the elite do laps of the park once we've made it there but I only made it to the road in the park. 2.2 miles out and back, at er, em 6:47 pace, I need to get that down to sub 6:30 if I am ever to break the magic 40 over 10km.
Thursday, 19 February 2009
Thursday Intervals
I was on time and enjoyed the hot updraft from the vents at the meeting point.
Mutterings about something called the "Nationals" on Saturday meant the elite were looking for an easy session and not expecting many to turn up.
By the time we left there were only 10 of us and a suggestion of 12x 1on 30off, with 2 at 6. By the time we got to the canal most people were going to do their own thing so Karen, Steven and I were a wee group sticking to the original session at the back.
On the way out one of the bridges had water lapping at the edge of it as the canal seemed to be exhibiting symptoms of a neep tide. Infact, after a detour around the next bridge the problem became clear. Workmen had damed the canal and lift the water level higher with their blue tarpalin contraption. Three guys neck deep in the water building it. Lovely job.
By the time we returned to this spot it was ankle deep and the only way through was to go for it. Made rep 7 interesting. Kinnda ended up out of sync but still did all 12. Strugggled to get going on the first few and just about kept up with Karen's easy pace.
Mutterings about something called the "Nationals" on Saturday meant the elite were looking for an easy session and not expecting many to turn up.
By the time we left there were only 10 of us and a suggestion of 12x 1on 30off, with 2 at 6. By the time we got to the canal most people were going to do their own thing so Karen, Steven and I were a wee group sticking to the original session at the back.
On the way out one of the bridges had water lapping at the edge of it as the canal seemed to be exhibiting symptoms of a neep tide. Infact, after a detour around the next bridge the problem became clear. Workmen had damed the canal and lift the water level higher with their blue tarpalin contraption. Three guys neck deep in the water building it. Lovely job.
By the time we returned to this spot it was ankle deep and the only way through was to go for it. Made rep 7 interesting. Kinnda ended up out of sync but still did all 12. Strugggled to get going on the first few and just about kept up with Karen's easy pace.
Tuesday, 17 February 2009
Tuesday Intervals
Stuck on the trading floor for 4 minutes more than expected, which meant I was out the office at 12:34 and seriously late for the meeting point. I caught a glimpse of what I thought was a bobbing head of a runner three whole blocks ahead. Must have set some kind of record in tanking it up to the canal, where I could see the group getting read to go.
Tucked in at the back and someone told me the great news, 10x 2 mins on and 1 min with a 2 min recovery after the 5th.
The natural order kicked in a I could not get to the pace, nor hold it. I had to jog through the recovery to stop being dropped completely. Began to catch up through the fifth rep and there was a guy at the canal abseiling down the side while smoking a fag. I was impressed.
Pushed through the way back and some kind of form was restored as I guess I recovered from the mile sprint to the start. Held up with Karen through reps 6,7 and 8 and the elite came through on the 9th. Oddly Steve was with them and there was a cry of move left to let them through and a "one more" that never came. That was Steve. Now on rep 10 just over half way through he was all elbows and I'm sure he deliberately cut me off between Karen canal side and some bloke walking towards us land side. But I went around the bloke on the embankment matrix style and used the downward momentum to accelerate up to maximum and held it for 40 seconds - come on Steve where were you?
Cruised back to the office feeling rather chuffed with myself.
Tucked in at the back and someone told me the great news, 10x 2 mins on and 1 min with a 2 min recovery after the 5th.
The natural order kicked in a I could not get to the pace, nor hold it. I had to jog through the recovery to stop being dropped completely. Began to catch up through the fifth rep and there was a guy at the canal abseiling down the side while smoking a fag. I was impressed.
Pushed through the way back and some kind of form was restored as I guess I recovered from the mile sprint to the start. Held up with Karen through reps 6,7 and 8 and the elite came through on the 9th. Oddly Steve was with them and there was a cry of move left to let them through and a "one more" that never came. That was Steve. Now on rep 10 just over half way through he was all elbows and I'm sure he deliberately cut me off between Karen canal side and some bloke walking towards us land side. But I went around the bloke on the embankment matrix style and used the downward momentum to accelerate up to maximum and held it for 40 seconds - come on Steve where were you?
Cruised back to the office feeling rather chuffed with myself.
Thursday, 12 February 2009
Thursday Intervals with Rocket Lockets
Thursday intervals.
Today's session was eight one minute on with 30s recovery, 2mins recovery at the turn and eight one on with 30s recovery on the way back, so 16x 1 on 30 off.
Very good, off we trotted along the canal with ice still on the water as if we needed any more evidence of how cold it was.
Plenty of joggers leaping out our way today. The back group had me, Karen, Justin and Colin, but he pushed away clearly recovering from the rib injury he got skiing a couple of weeks ago. I held the pace on the way out and started back ok. Was struggling to hold the pace by rep 15 and Justin pulled away through 15. The elite started to come through on 16 and I went with the first one for a punishing last rep, just failing to catch Justin and peg the guy back.
No time for recovery as I had to rush back to work, but another solid session. Work rate is high but not excessive and while doing them I'd struggle to say I enjoyed the effect and sense of speed is really good. By the time I was back at the office I'd convinced my self that I had enjoyed it.
Today's session was eight one minute on with 30s recovery, 2mins recovery at the turn and eight one on with 30s recovery on the way back, so 16x 1 on 30 off.
Very good, off we trotted along the canal with ice still on the water as if we needed any more evidence of how cold it was.
Plenty of joggers leaping out our way today. The back group had me, Karen, Justin and Colin, but he pushed away clearly recovering from the rib injury he got skiing a couple of weeks ago. I held the pace on the way out and started back ok. Was struggling to hold the pace by rep 15 and Justin pulled away through 15. The elite started to come through on 16 and I went with the first one for a punishing last rep, just failing to catch Justin and peg the guy back.
No time for recovery as I had to rush back to work, but another solid session. Work rate is high but not excessive and while doing them I'd struggle to say I enjoyed the effect and sense of speed is really good. By the time I was back at the office I'd convinced my self that I had enjoyed it.
Tuesday, 10 February 2009
Tuesday Intervals with Rocket Lockets
This session was tops. I set a new record for getting to the meeting place 3:41!
Then I was whacked before it started, but as I was early managed to recover on the run up to the canal. I remember when getting to the canal with these guys was a victory.
Some elite mumbling translated for the lesser mortals turned out be an 8 minute cycle as follows. 5 mins on, 30s recovery, 1 min fast, 90s recovery. Do it four times! Justin pipes up that this is "his" session after his famous inability to comprehend it in Oct 2008.
Colin, Justin, Aisha and I made up the back markers and somehow I (yes little old me) ended up leading through the first rep. I made a conscious effort not to over do rep two but again I was somehow at the front. At the turn we were right at the other end of the park, uncharted territory for me. On the way back the ice wind whipped into us and rep three felt like I was being pushed backwards. Karen was right beside me most of the way. Rep four I caught Aisha but Justin and Colin went through on the sprint and with 30s to go Karen drew level and I found something extra and kicked through to max out with Karen beside me and Justin and Colin just in front.
I felt strong and very pleased with the session. Stiff during the afternoon so will need some stretching this evening.
Then I was whacked before it started, but as I was early managed to recover on the run up to the canal. I remember when getting to the canal with these guys was a victory.
Some elite mumbling translated for the lesser mortals turned out be an 8 minute cycle as follows. 5 mins on, 30s recovery, 1 min fast, 90s recovery. Do it four times! Justin pipes up that this is "his" session after his famous inability to comprehend it in Oct 2008.
Colin, Justin, Aisha and I made up the back markers and somehow I (yes little old me) ended up leading through the first rep. I made a conscious effort not to over do rep two but again I was somehow at the front. At the turn we were right at the other end of the park, uncharted territory for me. On the way back the ice wind whipped into us and rep three felt like I was being pushed backwards. Karen was right beside me most of the way. Rep four I caught Aisha but Justin and Colin went through on the sprint and with 30s to go Karen drew level and I found something extra and kicked through to max out with Karen beside me and Justin and Colin just in front.
I felt strong and very pleased with the session. Stiff during the afternoon so will need some stretching this evening.
Thursday, 5 February 2009
Thursday Intervals with Rocket Lockets
Made it to the RV with time to spare and was very pleased to see Aisha hiding in amongst the elite. Phew, thought it was just me and them for a bit. Karen turned up too and with spirits duely hightened we set off into the stinging sleet.
The towpath was still a little icy in places and very wet.
Session today was 1km strides, then 10 times 1 minute on and 30 seconds recovery, 5 out 5 back and no rest at half way.
Aisha dropped out after 4 and did a total of 8 reps, so technically that means I was not last.....
Anyway, held up ok through reps 1 to 5, struggled on 6 and 7, the elite came through at 8 and that spurred me on and rep 10 ended in a race with a sprint finish (where did that come from?). This is why reps in groups are always better than anything you can do with reps on your own.
Overall got very wet with the puddles and sleet was unpleasant, but the workout was good and I actually felt strong through the reps. Karen thinks we do them faster than her 5km pace (18mins) so that is fairly shifting. Happy with that.
The towpath was still a little icy in places and very wet.
Session today was 1km strides, then 10 times 1 minute on and 30 seconds recovery, 5 out 5 back and no rest at half way.
Aisha dropped out after 4 and did a total of 8 reps, so technically that means I was not last.....
Anyway, held up ok through reps 1 to 5, struggled on 6 and 7, the elite came through at 8 and that spurred me on and rep 10 ended in a race with a sprint finish (where did that come from?). This is why reps in groups are always better than anything you can do with reps on your own.
Overall got very wet with the puddles and sleet was unpleasant, but the workout was good and I actually felt strong through the reps. Karen thinks we do them faster than her 5km pace (18mins) so that is fairly shifting. Happy with that.
Thursday, 15 January 2009
Thursday Intervals
Thursday intervals. Two on the bounce this week. Bit of psychology going on with Steve at the start suggesting that I'd run well on Tuesday, but could I cope with Thursday too?
Having passed up the opportunity for an earlier whip around Westminster I set off, to bump into Mr Westlake on the way in from aforementioned loop. Steaming and sweating rivers he didn't look like it had been an easy run. Er, nope he'd done it in 28 minutes. Animal!
I got to the meeting place and there were plenty of semi elite and back markers to keep me company. Session today was 1km of 30 on/off strides followed by 8 sets of 2 minutes on and one to recover, with two minutes recover after the fourth set.
Held my own through reps one and two, but as we were turning at three and the gap was binging to appear between me and everyone else rather than keep jogging out for the rep three recovery I turned and jogged back. No-one caught me on rep four, but I could hear them at rep five coming for me and by six they were streaming through. Interesting complication was that by doing 3 out 5 back we were back too soon, so six, seven and eight all had "jog back" elements which resulted in me being over taken by the same people three times! Starting late reps amongst the elite was unusual and pretty impressive to see just how fast some of these guys can move.
Justin caught me on rep 8, by which point we'd gone past the normal finish - there were only 45s left on the rep and I managed to find something extra to drive though to the finish and overtake him back and recover some honour. I admitted to my switchback at rep 3.....
Felt like I'd really worked hard today and was going pretty fast for me. Encouraging. Oh yeah, Steve, I was ok today. Ha.
Having passed up the opportunity for an earlier whip around Westminster I set off, to bump into Mr Westlake on the way in from aforementioned loop. Steaming and sweating rivers he didn't look like it had been an easy run. Er, nope he'd done it in 28 minutes. Animal!
I got to the meeting place and there were plenty of semi elite and back markers to keep me company. Session today was 1km of 30 on/off strides followed by 8 sets of 2 minutes on and one to recover, with two minutes recover after the fourth set.
Held my own through reps one and two, but as we were turning at three and the gap was binging to appear between me and everyone else rather than keep jogging out for the rep three recovery I turned and jogged back. No-one caught me on rep four, but I could hear them at rep five coming for me and by six they were streaming through. Interesting complication was that by doing 3 out 5 back we were back too soon, so six, seven and eight all had "jog back" elements which resulted in me being over taken by the same people three times! Starting late reps amongst the elite was unusual and pretty impressive to see just how fast some of these guys can move.
Justin caught me on rep 8, by which point we'd gone past the normal finish - there were only 45s left on the rep and I managed to find something extra to drive though to the finish and overtake him back and recover some honour. I admitted to my switchback at rep 3.....
Felt like I'd really worked hard today and was going pretty fast for me. Encouraging. Oh yeah, Steve, I was ok today. Ha.
Thursday, 8 January 2009
Thursday Intervals with Rocket Lockets
First Rocket Lockets of the year.
Not moved this fast since November 2008. Much discussion of Surrey League among the elite so the decision was an "easy session"! 10 sets of 30s on 30s off strides out to the start and then 10x 1 minute on 30s recovery. On the 3rd rep Karen vanished and failed to appear after the recover so Justin and I returned to find her ok, but with pain in her little toe. Oddly it was ok on the fast and only hurt on the slow. I was fine and held the back marker group pace up until the 7th rep, and on the "away" all it took was one breath of icy air before I had to take the foot off the gas. Caught up through the 9th recovery but was struggling for those last three.
Here is the route.
Not moved this fast since November 2008. Much discussion of Surrey League among the elite so the decision was an "easy session"! 10 sets of 30s on 30s off strides out to the start and then 10x 1 minute on 30s recovery. On the 3rd rep Karen vanished and failed to appear after the recover so Justin and I returned to find her ok, but with pain in her little toe. Oddly it was ok on the fast and only hurt on the slow. I was fine and held the back marker group pace up until the 7th rep, and on the "away" all it took was one breath of icy air before I had to take the foot off the gas. Caught up through the 9th recovery but was struggling for those last three.
Here is the route.
Subscribe to:
Posts (Atom)
