Long and slow was the order of the day.
Pushed out in the freezing wind and could do nothing about the pace in the open and while warmer in the woods I just enjoyed the soft underfoot and let the pace happen.
Decided to aim for around 2.5 hours time on feet. Not alot happened on the way out, but the way back I came past several runners all seriously kitted out and all of who gave hearty bonjours.
By the half marathon I was almost pleased to see the time had only got to 1h 55m, which is very slow for a half, but I was lifted by the fact it was not more than 2h and while it felt like I flew down the hill from Perroy to Rolle I just sneaked that mile in under TRP. Along the lake I drifted a bit and decided today was a slow day so kept it slow. However I just wanted it over on the last mile so hammered the last bit out and sprint finish to the appartement to clear the 16 miles. Long run done.
Garmin
Sunday, 29 January 2012
Saturday, 28 January 2012
7m Rolle
Easy run this morning, with my lovely wife joining me for the first two miles.
After getting her home safely I decided to just do the usual Rolle Perroy thing. The first two miles were warm and enjoyable to have the company. Suddenly, the cloud cover closed in, the sun vanished and the wind got up. The shades seemed ridiculous now and missed the gloves I'd put away after having sampled the sun on the balcony.
Still, visability was so good that I could see the jet d'eau clearly spouting out of the Geneve end of the lake.
Noticed it again from the lake front in Rolle. Picked up the pace slightly on the way back as decided that even an easy run should still hit TRP if it is short, so discounting the two miles with Katja I just about claimed that for the other 5, down the hill felt alot faster and then I lost focus a bit on the last mile, which drifted back to TRP.
Hmm. I remember when 7 miles was not "short".
Garmin
After getting her home safely I decided to just do the usual Rolle Perroy thing. The first two miles were warm and enjoyable to have the company. Suddenly, the cloud cover closed in, the sun vanished and the wind got up. The shades seemed ridiculous now and missed the gloves I'd put away after having sampled the sun on the balcony.
Still, visability was so good that I could see the jet d'eau clearly spouting out of the Geneve end of the lake.
Noticed it again from the lake front in Rolle. Picked up the pace slightly on the way back as decided that even an easy run should still hit TRP if it is short, so discounting the two miles with Katja I just about claimed that for the other 5, down the hill felt alot faster and then I lost focus a bit on the last mile, which drifted back to TRP.
Hmm. I remember when 7 miles was not "short".
Garmin
Thursday, 26 January 2012
5m quick whiz around Rolle
Quick 5m run around Rolle on the classic route.
Mile one was sub 8 up the hill which was good and stong on the rest, except mile 4 where I lost a little focus.
But not bad and fastest on this loop since June.
Garmin
Mile one was sub 8 up the hill which was good and stong on the rest, except mile 4 where I lost a little focus.
But not bad and fastest on this loop since June.
Garmin
Wednesday, 25 January 2012
7m Tenke Tempo
Met Tenke today and we both got to the meet point a shade late, but at exactly the same time.
We went along the lake then up the airport hill, taking the new footpath out at the top and then the shortest route back as Tenke had to get back quickly. That meant I was short miles so I joined her for the way back as far as the monument before the Paquis baths. Just before the turn we saw elite Pierro out lake side for 50 minutes, nothing special.
We were both feeling tired and I had a niggle in my shin and could feel the Achilles tendon a bit. By the time I got home in the evening the left knee was not travelling as well as it could. Time for a rest day or switch to swim.
Garmin
We went along the lake then up the airport hill, taking the new footpath out at the top and then the shortest route back as Tenke had to get back quickly. That meant I was short miles so I joined her for the way back as far as the monument before the Paquis baths. Just before the turn we saw elite Pierro out lake side for 50 minutes, nothing special.
We were both feeling tired and I had a niggle in my shin and could feel the Achilles tendon a bit. By the time I got home in the evening the left knee was not travelling as well as it could. Time for a rest day or switch to swim.
Garmin
Tuesday, 24 January 2012
4.4m lakeside reps 6x 400m off 45s
Tenke called off at the last moment, but Aurelien was up for "anything".
I had thought we were going to do 10x 200m (which was the title of the workout in the garmin) but it actually turned out to be 400m reps. The first one was a hoot as Aurelien went for it and the 200m never ended. We decided to stay with it and get them done anyway as it felt like about a quarter of a mile. Which it pretty much was exactly. After 4 we decided that there was no possible way we could do 10 of those so switched to 6 and did them anyway.
Does not compare well with the last time at the track in May 2011 click here were I was much more consistent down at the track where I did 8 around 84, while today only 3 of 6 were at 82 with one at 86 and the other two in the high 90s. Still the 1 min recovery probably helped, 45s was just not enough.....
Garmin
I had thought we were going to do 10x 200m (which was the title of the workout in the garmin) but it actually turned out to be 400m reps. The first one was a hoot as Aurelien went for it and the 200m never ended. We decided to stay with it and get them done anyway as it felt like about a quarter of a mile. Which it pretty much was exactly. After 4 we decided that there was no possible way we could do 10 of those so switched to 6 and did them anyway.
Does not compare well with the last time at the track in May 2011 click here were I was much more consistent down at the track where I did 8 around 84, while today only 3 of 6 were at 82 with one at 86 and the other two in the high 90s. Still the 1 min recovery probably helped, 45s was just not enough.....
Garmin
Monday, 23 January 2012
8.3m Cologny
Took the boat over to meet Tenke at Geneva Plage.
Fortunately, she did not shoot off up the hill like Aurelien did the last time I was here, but set an easy 9 min mile pace up the hill which was fine to get going. As the hill eased off the speed crept up and suddenly we're doing 7:15 minute miles. That settled back to 7:20s and I was happy with that. Tenke headed home when we looped back to the lake side, slightly sooner than when I'd been up here with Aurelien.
But on my own I held the pace fine, enjoyed the view over to the other side of the lake with the snow covered Jura hills and picked out buildings I knew from the city scape. The water fountain was looking good with a slight wind and low sun highlighting the dramatic landmark even more than usual.
Taking out the first two miles (down to the boat and the hill) it was a pretty good run ave. pace around 7:20 min miles.
Garmin
Fortunately, she did not shoot off up the hill like Aurelien did the last time I was here, but set an easy 9 min mile pace up the hill which was fine to get going. As the hill eased off the speed crept up and suddenly we're doing 7:15 minute miles. That settled back to 7:20s and I was happy with that. Tenke headed home when we looped back to the lake side, slightly sooner than when I'd been up here with Aurelien.
But on my own I held the pace fine, enjoyed the view over to the other side of the lake with the snow covered Jura hills and picked out buildings I knew from the city scape. The water fountain was looking good with a slight wind and low sun highlighting the dramatic landmark even more than usual.
Taking out the first two miles (down to the boat and the hill) it was a pretty good run ave. pace around 7:20 min miles.
Garmin
Sunday, 22 January 2012
5.5m recovery, making a 50 mile week
Last week's massed run failed to materialise as Charles was out on the raz last night until gone 4am so when I rang his buzzer at 9.01am to tell him he was late, he was not so happy. I guess the moral of the tail is never believe a bloke's wife when she promisses he's going to go for a run.
In my household Lia had the snivels, but Paul was up for it and then suddenly so was Katja. So 3 of us set of for a family jog. Had to walk for a bit lakeside for Katja to recover and then I did the rest of the Perroy loop on my own to loosen properly from yesterday's long run.
Slow and tired, but enjoyed the rays of sunshine coming through the clouds.
Added up this week's total and hit 50 miles. Highestever recorded weekly total.
Garmin
In my household Lia had the snivels, but Paul was up for it and then suddenly so was Katja. So 3 of us set of for a family jog. Had to walk for a bit lakeside for Katja to recover and then I did the rest of the Perroy loop on my own to loosen properly from yesterday's long run.
Slow and tired, but enjoyed the rays of sunshine coming through the clouds.
Added up this week's total and hit 50 miles. Highestever recorded weekly total.
Garmin
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