Having felt very strong last night the efforts of Sunday's race and last night's circuits came home to roost.
I should have taken Paul up on his offer of an easy river run.
But no, I opted for the canal and long reps with Lockett's Rockets. Big field out today and the cloud gave way to sun as we reached the canal.
There were a few mortals in the mix, but I had already decided not to go for it and let them go from the start.
6 by 4 off 90.
Steve was jogging behind and after the first recovery he'd gone past. That meant I was last. By rep two Aisha was 2 canal boats ahead, then 3 by rep 3. Her and Steve seemed to be matching each other's pace and by watching their efforts I drifted faster and closed the gap.
Tried to focus on form and footfall and head alignment and lean angle. All seemed ok at half way.
We regrouped for the return leg and found myself drifting ahead of Aisha. By rep 5 Karen's group appeared and zoomed through. I made the same error I did last week and tucked in behind them and held the pace for the rest of that rep.
Blatently blown it, so had a weak last rep - except for the last 30 seconds when an elite came through and I held him as he drew level and he kicked twice which I matched to get me a some rediculous pace. Silly, but great fun.
Now for an easy and a long run.
Tuesday, 13 October 2009
Monday, 12 October 2009
Light circuits for recovery
Very easy jog to circuits tonight, which barely classes as exercise, but it is up hill and the pitch black footpath to the St. Georges pitches from Stewart Road made each step a leap of faith.
The angels took care of me and I made it to the hall in one piece and before the Power Hour actually started. I knew it was quicker to jog then take the car.
Took it very easy up the hill and tried hard not to sprint at circuits, rather focusing on form and light quick steps. Darren was there and so was Jo (Dan's wife) and she is a pretty punchy runner. Track more than distance with her 800m PB as 2:20, which is shifting.
On the way back felt light and relaxed - set off too fast but dropped off the pace and then was very strong and light home. No aches or pains. Looking for some solid reps tomorrow and then I really need to get the mileage up as only 4 weeks left until my half marathon - the Grand Union Canal race organised by purple patch running.
The angels took care of me and I made it to the hall in one piece and before the Power Hour actually started. I knew it was quicker to jog then take the car.
Took it very easy up the hill and tried hard not to sprint at circuits, rather focusing on form and light quick steps. Darren was there and so was Jo (Dan's wife) and she is a pretty punchy runner. Track more than distance with her 800m PB as 2:20, which is shifting.
On the way back felt light and relaxed - set off too fast but dropped off the pace and then was very strong and light home. No aches or pains. Looking for some solid reps tomorrow and then I really need to get the mileage up as only 4 weeks left until my half marathon - the Grand Union Canal race organised by purple patch running.
Sunday, 11 October 2009
Herts 10km, honour and the rocket and a new pb!
The pre-race meal plan had Kenny and I agreed that he would trail blaze the first third of the race to get some time in the bag and then as I (in theory stronger on the the hill) would take us up the hill then we'd be every man for himself.
On the start line I met Jon Jones, Simon Spears, all the running fource guys (Paul, Kenny, Dave) and it was a great buzz to be there on the start line with thousands of lesser runners behind us and to know so many on the elite.
Great race plan except from the off hundreds of idiots crashed past us and it was hard work to settle into a decent pace and I nudged Ken along in the 1st km to get us under 4mins to the 1st marker. Actually the marker was off and we'd already done a km back at 3:44! I dropped off to 3:55 then 3:57 and Ken had by this time a good 20 seconds on me. That was fine as I could see him and Dave had traded places with us a few times. By the hill I was feeling ok and tried to close the gap, but by the top Ken was still 20 seconds ahead.
On the way past Roundwood school I heard my wife and kids cheering and so the lifted me a bit and they pointed out what I already knew "Ken is just infront!". My son was apparently gutted that I was behind Ken - ah, but I knew from what Ken had told me that he did not like the Nicky line section and the switch back in Rothampstead so I tried to catch him on those sections - but alas could not.
At the 9km marker he was 17 seconds in front and I decided I could beat him by more than that over one km. Kicked hard and closed the gap. With 500m to go I had to quickly decide when to go past. I took a large group wide and eased off for the final push. I wanted to go past accelerating and hard. I saw the line. We turned for home and with 200m ahead I went for it. I caught a glimpse of Ken's face and held that image as the rocket inside was finally free to cream it to the line. Just piped him home in. Some kind of record last km, in 3:44 (it was 3:28 but only 930m) so over all very chuffed with the days work.
The sponsor was Sainsbury's St. Albans rather than Waitrose Harpenden so the sixteen year old sirens with silver platers of freshly chopped fruit were down graded to a fat bald bloke with a banana and a bottle of water.
Also the massage was good, but they had installed some kind of generator next to that side of the tent so the noise was such I could not talk to the guy doing my legs and I was getting the exhaust fumes straight into my face.
Anyway, nice massage and coffee and carrot cake with Paul rounded off a top race day!
Final scores on the doors:
Gun time: 41:07
Chip time: 41:05
Position: 63rd / 2265
Thursday, 8 October 2009
A low intensity short run
Having studied the recent form of the guys and checked out the research online I concluded that the safest option today was to go out for a very short low intensity recovery run.
I was determined to go slow, but also avoid the first grey zone were you work so little there is not actually any point.
Bumped into a JPM Runner as I left the building and felt the need to justify the slow pace to him before I even had even pressed the start button. Jogged off and crossed the road and suddenly was doing 7min miles! No, it's a slow run. Got to the steps at Mushroom on the way to the wobbly bridge and felt the pace increase as soon as I heard footsteps behind me. I caught a glipse of a refection of the red cotton top behind me and had to really really work hard at keeping the slow pace and letting a cotton top go past. That was really hard, but I managed it.
At the last minute I changed direction around my loop and went over the wobbly bridge first for two reasons. One to stop me tryiing to catch the red cotton top and two it would give me the Blackfriars to millenium drag to blast along if I felt the need.
Just before the building site that is blackfrairs bridge on the south side a guy studying his garmin drifted level and we recognised each other. It was Darren from circuits and aro runners also out for a slow one. He'd gone too far but we helped each other stay slow and chatted as we tried to find a route around the building work. He gave up and turned back for home, I found a way across and then let an old guy in a white top go past.
Focused on left foot relax and release just after toe off as it felt stiff on the ankle and not as bouncy as the right. Noticed the niggle on my back had gone.
I found that I drifted back into the grey zone if I let my mind wander. Holding 60% turns out to be quite an art. I worked out if the sweat on my forehead dripped I was too fast, if it dried I was too slow.
Checked another acceleration over Westminster and thought about tanking in home. Instead I let one more past and decided to not over take the two blokes ahead of me until the Blackfiars ramp.
By now I noticed the 'facial effort' of the runners coming towards me and almost all of them had a face that said maximum effort. I smiled and enjoyed the sun.
Got to the ramp and the tubbier of the two blokes blasted off ahead of his chum. I'd been sat on their shoulder for half a mile and so I guess neither of them were too surprised to find the suppressed pace suddenly unleashed and I got up to 75 perceved effort which felt a shade ahead of 10km race pace and held it comfortably to the wobbly bridge. Dropped the two guys easily and was chuffed the speed came so easy after the slow run and the short injection of pace let out some of the need for speed that has been steadily building.
Feeling relaxed, strong and powerful at speed. Rock on Sunday, see you all on the start line.
I was determined to go slow, but also avoid the first grey zone were you work so little there is not actually any point.
Bumped into a JPM Runner as I left the building and felt the need to justify the slow pace to him before I even had even pressed the start button. Jogged off and crossed the road and suddenly was doing 7min miles! No, it's a slow run. Got to the steps at Mushroom on the way to the wobbly bridge and felt the pace increase as soon as I heard footsteps behind me. I caught a glipse of a refection of the red cotton top behind me and had to really really work hard at keeping the slow pace and letting a cotton top go past. That was really hard, but I managed it.
At the last minute I changed direction around my loop and went over the wobbly bridge first for two reasons. One to stop me tryiing to catch the red cotton top and two it would give me the Blackfriars to millenium drag to blast along if I felt the need.
Just before the building site that is blackfrairs bridge on the south side a guy studying his garmin drifted level and we recognised each other. It was Darren from circuits and aro runners also out for a slow one. He'd gone too far but we helped each other stay slow and chatted as we tried to find a route around the building work. He gave up and turned back for home, I found a way across and then let an old guy in a white top go past.
Focused on left foot relax and release just after toe off as it felt stiff on the ankle and not as bouncy as the right. Noticed the niggle on my back had gone.
I found that I drifted back into the grey zone if I let my mind wander. Holding 60% turns out to be quite an art. I worked out if the sweat on my forehead dripped I was too fast, if it dried I was too slow.
Checked another acceleration over Westminster and thought about tanking in home. Instead I let one more past and decided to not over take the two blokes ahead of me until the Blackfiars ramp.
By now I noticed the 'facial effort' of the runners coming towards me and almost all of them had a face that said maximum effort. I smiled and enjoyed the sun.
Got to the ramp and the tubbier of the two blokes blasted off ahead of his chum. I'd been sat on their shoulder for half a mile and so I guess neither of them were too surprised to find the suppressed pace suddenly unleashed and I got up to 75 perceved effort which felt a shade ahead of 10km race pace and held it comfortably to the wobbly bridge. Dropped the two guys easily and was chuffed the speed came so easy after the slow run and the short injection of pace let out some of the need for speed that has been steadily building.
Feeling relaxed, strong and powerful at speed. Rock on Sunday, see you all on the start line.
Tuesday, 6 October 2009
Powerful, but controlled reduced reps as Super Sunday draws ever closer
Just made it to the meeting point before the guys headed out. Was pleased to see lots of super fast rockets as well as some mere fast rockets like myself.
Paul was wearing a fetching sleeveless number, which given the rain I felt was a punchy choice as I'd opted for a long sleeve. By the time we got to the tropical micro climate that is the canal I knew Paul's choice in clothing was better than mine.
Before the off an elite took some abuse for his rather short red shorts. Chris, don't those shorts count as lingerie? Brilliant.
The set was called as 6 times 3 on and 1 off.
I announced I was planning on doing 4 of those and before you could say away I had at least 3 guys tucked in behind me for the reduced set.
I had missed circuits due to race taper and the reps were as a result done on fresh legs and I was flying. I talked Paul into leading rep 3, but by half way I felt the ratchet and pushed out. Martin pushed out on the 4th and final rep and I could not resist a controlled pace increase and let the rocket out after about 90 seconds and sprinted up the lock gate hill and held it home. Looked back to see the rest of my group doubled up like me to catch their breath. Normally, I'm looking at the guys ahead so what a joy to be able to look back!
Whipped back to the office, stretched off and reflected on how powerful I was through those reps having done an easy run Sunday and no circuits. I had more in the bag, but had wisdom enough to feel that while I was going fast, just exploring the tipping point of too fast, and not going past it.
Been reading more theory on my mate Kenny's slow running. The key seems to be that active recovery just at 60 percent is much better than doing more intense work (say zone 3), if and only if your intense training is very hard. Guess what, my training is very hard. So given how great today's reps went I will now introduce a lower intensity run somewhere rather then an extra threshold or extra reps. More in this case seems to better if less intense. Google "Grey zone" and you see how careful you need to be if following this kind of plan.
Paul was wearing a fetching sleeveless number, which given the rain I felt was a punchy choice as I'd opted for a long sleeve. By the time we got to the tropical micro climate that is the canal I knew Paul's choice in clothing was better than mine.
Before the off an elite took some abuse for his rather short red shorts. Chris, don't those shorts count as lingerie? Brilliant.
The set was called as 6 times 3 on and 1 off.
I announced I was planning on doing 4 of those and before you could say away I had at least 3 guys tucked in behind me for the reduced set.
I had missed circuits due to race taper and the reps were as a result done on fresh legs and I was flying. I talked Paul into leading rep 3, but by half way I felt the ratchet and pushed out. Martin pushed out on the 4th and final rep and I could not resist a controlled pace increase and let the rocket out after about 90 seconds and sprinted up the lock gate hill and held it home. Looked back to see the rest of my group doubled up like me to catch their breath. Normally, I'm looking at the guys ahead so what a joy to be able to look back!
Whipped back to the office, stretched off and reflected on how powerful I was through those reps having done an easy run Sunday and no circuits. I had more in the bag, but had wisdom enough to feel that while I was going fast, just exploring the tipping point of too fast, and not going past it.
Been reading more theory on my mate Kenny's slow running. The key seems to be that active recovery just at 60 percent is much better than doing more intense work (say zone 3), if and only if your intense training is very hard. Guess what, my training is very hard. So given how great today's reps went I will now introduce a lower intensity run somewhere rather then an extra threshold or extra reps. More in this case seems to better if less intense. Google "Grey zone" and you see how careful you need to be if following this kind of plan.
Sunday, 4 October 2009
Easy six - slowly does it
Easy six miles in the countryside due to race next week.
Slowed right down once Kenny left us!
Discovered folly fields and a new footpath.
Quick blast from crabtree lane to the end of the cycle path got the heart rate going.
Slowed right down once Kenny left us!
Discovered folly fields and a new footpath.
Quick blast from crabtree lane to the end of the cycle path got the heart rate going.
Friday, 2 October 2009
Steady seven miles in the city
The animal that is Alan Ginn had been working hard at the gym on his legs this morning and so was looking for an easy 7 miles.
Now, I've been fooled by these so called easy runs before so as an added measure I warned Alan I expected to talk to him as much as possible. This would ensure two key elements of the day's run, firstly keeping me firmly in zone three - I can't talk and have the heart rate drifting near anaerobic, secondly in order to hear what I am saying this kept Ginn nicely next to me and not 3 meters in front.
This worked brilliantly until we crossed Westminster for the second time and Alan scented home and muttered something about steady back. I felt surprisinly good and each ratchet from Alan was fine and before too long I was ratcheting myself with Ginn matching, drifting ahead and me catching him or him kindly drifting back. By now silence was the order of the day and focus on mid sole striking on the left foot. I've reverted to the Kayanos after my GT-2145s developed a hole in the upper and are on their way to Asics to be inspected. I'm after a nice new pair! Anyway, I was worried about my tibialis posterior problems making a return with the shoe change and I think and can feel it a bit so plenty of ice and gel tonight.
By 51:04 we had done the 7 miles. Easy to steady out then some increasing speed for me on the way back. Tipping point was Blackfriars bridge as I felt that tingly 'you don't have enough oxygen to hold this' feeling but decided to ignore it as the finish was so close and kept with Alan to the end.
Ave pace would be a 10km in 45m or a half in 1:34.
10% more on race day? There better be at least that or Kenny will get to the massage tent before me.
Now, I've been fooled by these so called easy runs before so as an added measure I warned Alan I expected to talk to him as much as possible. This would ensure two key elements of the day's run, firstly keeping me firmly in zone three - I can't talk and have the heart rate drifting near anaerobic, secondly in order to hear what I am saying this kept Ginn nicely next to me and not 3 meters in front.
This worked brilliantly until we crossed Westminster for the second time and Alan scented home and muttered something about steady back. I felt surprisinly good and each ratchet from Alan was fine and before too long I was ratcheting myself with Ginn matching, drifting ahead and me catching him or him kindly drifting back. By now silence was the order of the day and focus on mid sole striking on the left foot. I've reverted to the Kayanos after my GT-2145s developed a hole in the upper and are on their way to Asics to be inspected. I'm after a nice new pair! Anyway, I was worried about my tibialis posterior problems making a return with the shoe change and I think and can feel it a bit so plenty of ice and gel tonight.
By 51:04 we had done the 7 miles. Easy to steady out then some increasing speed for me on the way back. Tipping point was Blackfriars bridge as I felt that tingly 'you don't have enough oxygen to hold this' feeling but decided to ignore it as the finish was so close and kept with Alan to the end.
Ave pace would be a 10km in 45m or a half in 1:34.
10% more on race day? There better be at least that or Kenny will get to the massage tent before me.
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