A week of sickness meant no training but I had a ride with Roddy Pattison scheduled and was determined not to be banned by the Mrs. So although I was coughing up the green stuff I said I was fine!
Met Roddy at Kinkell Bridge, an easy 7 miles from Crieff for me. He had 18 miles to ride just to get there for 8am. The sky was blue but there was a wind, so much that I had to pedal downhill to maintain speed. This was going to be tough.
Roddy was 2 minutes late, he was gutted, the wind and a stuck gear had caused it, and he'd blasted the last 3 miles in hope of making it.
From Kinkell we went up the old Roman road to Trinity Gask and turned right to Dalreoch Bridge. We stopped for a brief photo and from there, we went to Dunning and climbed Dunning Glen and descended to near Yetts o' Muckhart.
The climb was 21.5 minutes of solid zone 5 effort. We don't have hills like that in Hertfordshire. The descent was an average of 29mph - woo hoo!
At the bottom, we made a sharp right turn and ascended Glendevon, descending towards Gleneagles. This was into the wind and very tough. We then took the right turn past the Duchally estate into Auchterarder, ascending a very sneaky climb which Roddy absolutely nailed. We then headed up the B road back to Kinkell Bridge. Simple.
3000 calories expended. Tremendous elation at managing the route. Roddy led 99% of the way which was awesome given the wind. My brief spell at the front was exhausting. Major respect to the Doc who conquered Ventoux this summer.
Monday 24 August 2009
Monday 17 August 2009
Longer run than we bargained for
I've only myself to blame. Niall had suggested we run the Herts10k route and throw in some hill reps at the end. I suggested the Cooters End Lane loop as a warm up as I thought it was about 3 miles. After 5.5 we reached the 10k start line. Oh no, this was gonna be a killer.
We'd been joined by Simon from Aro Sports. Niall and I had met him on Saturday at the Allotments Soiree, he was planning a long run and decided to join us. Turns out he's a class act. 1.25 in the St Albans Half and 36m at the Whipsnade 10.
We were 4, no Paul, but Dave was back after his bit of sickness. Cooters End Lane was steady enough, Simon was striding easily and took the lads with him. I was trying to keep my heartrate down so stayed at my own pace. We were back as a foursome by the Nicky Line and were surprised at how busy it was, lots of dog walkers, including Jack's tennis coach Abby, and a guy doing reps.
On hitting the park we reset the Garmin's and the lads let me set the pace for the first 2 miles, which were down hill! On hitting the hill after the golf course Simon was off, Dave went after him and then Niall thought he'd go too. I settled down to a steady pace, slowing as much as I could and trying not to let the HR go over the top. As I came up the hill I realised I was on for a pb and slowed further - no PB's in training! From then it was a steady trot back to the Nicky Line, across the fields and home. I finished a few minutes after the lads in 49.05.
Simon set off for a further 7-9 miles - respect. Dave was heading for the gym while Niall and I were back on duty! The Garmin said 12.94miles overall. My HR was way too high for most of it and so I felt the pain / energy deficit all day. Even now, monday lunchtime, I know I went too long and too fast. As I said it was my fault.
I've 2 Sunday's in Scotland coming up, so I'll be back to 9min miles for my long runs which will be a relief.
We'd been joined by Simon from Aro Sports. Niall and I had met him on Saturday at the Allotments Soiree, he was planning a long run and decided to join us. Turns out he's a class act. 1.25 in the St Albans Half and 36m at the Whipsnade 10.
We were 4, no Paul, but Dave was back after his bit of sickness. Cooters End Lane was steady enough, Simon was striding easily and took the lads with him. I was trying to keep my heartrate down so stayed at my own pace. We were back as a foursome by the Nicky Line and were surprised at how busy it was, lots of dog walkers, including Jack's tennis coach Abby, and a guy doing reps.
On hitting the park we reset the Garmin's and the lads let me set the pace for the first 2 miles, which were down hill! On hitting the hill after the golf course Simon was off, Dave went after him and then Niall thought he'd go too. I settled down to a steady pace, slowing as much as I could and trying not to let the HR go over the top. As I came up the hill I realised I was on for a pb and slowed further - no PB's in training! From then it was a steady trot back to the Nicky Line, across the fields and home. I finished a few minutes after the lads in 49.05.
Simon set off for a further 7-9 miles - respect. Dave was heading for the gym while Niall and I were back on duty! The Garmin said 12.94miles overall. My HR was way too high for most of it and so I felt the pain / energy deficit all day. Even now, monday lunchtime, I know I went too long and too fast. As I said it was my fault.
I've 2 Sunday's in Scotland coming up, so I'll be back to 9min miles for my long runs which will be a relief.
Friday 14 August 2009
Reps on the Lea Vally Path
It was a bit of a domestic day, running around with the kids and preparing for the arrival of Colin & Iain for the eagerly awaited U2 gig. So I was excited but not really prepared for the reps.
Headed down on the bike and warmed up. Was worried about all the dog walkers as I could see visions of me getting my heels bitten.
Anyway, first rep was steady. I focused on lightness, cadence and keeping my chin up. I kept it up during the recovery too and not once did I stare down panting for breath. A positive sign.
Six reps meant I was going to have hassle from some dog and its owner. Sure enough a smiling family with an overly eager brown one did the biz. I full flow I had to stop and wait for the mutt to be dragged away.
The reps were good enough. My best performance yet on 5/6 and reasonably consistent on 1-4. So it looks like this new programme is bringing the improvements it promised.
Headed down on the bike and warmed up. Was worried about all the dog walkers as I could see visions of me getting my heels bitten.
Anyway, first rep was steady. I focused on lightness, cadence and keeping my chin up. I kept it up during the recovery too and not once did I stare down panting for breath. A positive sign.
Six reps meant I was going to have hassle from some dog and its owner. Sure enough a smiling family with an overly eager brown one did the biz. I full flow I had to stop and wait for the mutt to be dragged away.
The reps were good enough. My best performance yet on 5/6 and reasonably consistent on 1-4. So it looks like this new programme is bringing the improvements it promised.
Tuesday 11 August 2009
Swim and Bike Mixer
Managed a lunchtime trip to the pool. After my 4 length warm-up was surprised to meet Paul Turner who'd been pounding the lengths out. After a quick chat Paul made a move to the fast-lane then home.
My focus was rotation. Rotation seems to be my key to breathing. And when I breathe I stay calm and therefore hold onto my stroke. So drills focusing on full rotation will be my bread and butter for the coming months.
Sam Phelps was back. He was up for a chat so I got a few new drills to help with rotation and streamlining. He had me slowing my stroke so that the abs were engaged more, doing one arm "full-rotation" lengths and working on the catch.
As you can imagine, 2 lengths of that and I was shattered. The difference in using the abs to balance rather than arms was unreal. By slowing the arm stroke the balance is provided by the core. Mmmm, my minimal core strength means disaster for Scotland. However, it has given me something new to work on.
The evening was glorious, blue sky, 24 degrees, so getting the call from Adrian for a drafting session on the bikes was welcome. Adrian loaded us with lights and we headed off for Wheathampstead as a warm-up. On leaving Wheato it was full pelt all the way to Lemsford. Roughly 3 miles of 2 mins on - 2 mins off. We hit 33mph on the downhills and averaged over 23mph for the spell.
We then headed up to Old Welwyn as a recovery. On leaving there it was full pelt to Codicote. This was hillier than the first leg but we stayed respectable at 20mph average and neither of us fell off the back.
After Codicote it was a recovery back to Wheathampsted. Then from there the final leg to Batford. We steamed that and it was my most satisfying run with a very consistent pace of 23.1mph for just over 2 miles.
Drafting is really excellent training, while in the lead position it is full-effort, while drafting your getting 20% relief and manage to regain composure before the next effort. Really good and working it with Adrian is helping us both improve.
Overall it was 19.2 miles in over an hour. We finished in the dark but thankfully the lights Adrian had provided were up to the job.
My focus was rotation. Rotation seems to be my key to breathing. And when I breathe I stay calm and therefore hold onto my stroke. So drills focusing on full rotation will be my bread and butter for the coming months.
Sam Phelps was back. He was up for a chat so I got a few new drills to help with rotation and streamlining. He had me slowing my stroke so that the abs were engaged more, doing one arm "full-rotation" lengths and working on the catch.
As you can imagine, 2 lengths of that and I was shattered. The difference in using the abs to balance rather than arms was unreal. By slowing the arm stroke the balance is provided by the core. Mmmm, my minimal core strength means disaster for Scotland. However, it has given me something new to work on.
The evening was glorious, blue sky, 24 degrees, so getting the call from Adrian for a drafting session on the bikes was welcome. Adrian loaded us with lights and we headed off for Wheathampstead as a warm-up. On leaving Wheato it was full pelt all the way to Lemsford. Roughly 3 miles of 2 mins on - 2 mins off. We hit 33mph on the downhills and averaged over 23mph for the spell.
We then headed up to Old Welwyn as a recovery. On leaving there it was full pelt to Codicote. This was hillier than the first leg but we stayed respectable at 20mph average and neither of us fell off the back.
After Codicote it was a recovery back to Wheathampsted. Then from there the final leg to Batford. We steamed that and it was my most satisfying run with a very consistent pace of 23.1mph for just over 2 miles.
Drafting is really excellent training, while in the lead position it is full-effort, while drafting your getting 20% relief and manage to regain composure before the next effort. Really good and working it with Adrian is helping us both improve.
Overall it was 19.2 miles in over an hour. We finished in the dark but thankfully the lights Adrian had provided were up to the job.
Sunday 9 August 2009
Five Mile Time Trial
Niall had suggested a 5 mile time trial with a staggered start. I had absolutely no idea what pace to suggest and after making a few suggestions, which were scoffed at, I landed on 35mins. On seeing that gave me a 50 second lead off my immediate mission was to get an extra minute. Thankfully the lads were gracious and agreed to the 1.50 lead.
We were one man down as Dave had come down with a dodgy virus but everyone looked up for it. I'd done a decent warm-up and checked the finish of the run which was up a path and along to Niall's.
I hoped to do a 7.30, 3x7 and then hang on for dear life. I seriously expected the lads to pass me around mile 2 when the hills kicked in.
I was off on schedule at 7.40am and set off at a nice pace. When I checked the garmin and it showed I was bombing at 6.40 pace I slowed. First mile was still 7.05, which I would pay for later.
Mile 2 had the hills and fields. I normally crumble on these but on hitting the top I concentrated on relaxing and letting the legs turn on the downhill. I felt ok and kept that cycle on each of the ups and downs through the fields.
On reaching Wheathampstead I was amazed the boys hadn't steamed passed but luckily my mind moved off the racing and onto the up coming U2 concert. A few setlists later and the garmin beeped 4 miles complete.
With 1 to go it started to hurt and that 7.05 starter mile was to blame. I hung on to my pace and form and just as I passed Tesco I heard the footsteps of another runner. Paul had made up the 1min 50secs with less than half a mile to go. We ran together at his sub 7 pace until the corner before the finish when he pulled away. On seeing the finishing line I put my head down and made up the yards on Paul and just pipped him passed the post. I'm not sure why I did that given he'd made up 1.50, but there you go!
Niall proved he was human after all. Injury, holiday and a late-night party made him come in shortly after Paul and I, but still in a time I'd be delighted with.
In the end it was a 5.2 mile run in 38.05 (7.05, 7.55, 7.13, 7.25, 7.13 and 1.10 for the 0.2). Definetely a pb as I've never done anything like that before and a good marker for a sub 45 Herts10k. However, I'll be glad to be back to a long run next week.
We were one man down as Dave had come down with a dodgy virus but everyone looked up for it. I'd done a decent warm-up and checked the finish of the run which was up a path and along to Niall's.
I hoped to do a 7.30, 3x7 and then hang on for dear life. I seriously expected the lads to pass me around mile 2 when the hills kicked in.
I was off on schedule at 7.40am and set off at a nice pace. When I checked the garmin and it showed I was bombing at 6.40 pace I slowed. First mile was still 7.05, which I would pay for later.
Mile 2 had the hills and fields. I normally crumble on these but on hitting the top I concentrated on relaxing and letting the legs turn on the downhill. I felt ok and kept that cycle on each of the ups and downs through the fields.
On reaching Wheathampstead I was amazed the boys hadn't steamed passed but luckily my mind moved off the racing and onto the up coming U2 concert. A few setlists later and the garmin beeped 4 miles complete.
With 1 to go it started to hurt and that 7.05 starter mile was to blame. I hung on to my pace and form and just as I passed Tesco I heard the footsteps of another runner. Paul had made up the 1min 50secs with less than half a mile to go. We ran together at his sub 7 pace until the corner before the finish when he pulled away. On seeing the finishing line I put my head down and made up the yards on Paul and just pipped him passed the post. I'm not sure why I did that given he'd made up 1.50, but there you go!
Niall proved he was human after all. Injury, holiday and a late-night party made him come in shortly after Paul and I, but still in a time I'd be delighted with.
In the end it was a 5.2 mile run in 38.05 (7.05, 7.55, 7.13, 7.25, 7.13 and 1.10 for the 0.2). Definetely a pb as I've never done anything like that before and a good marker for a sub 45 Herts10k. However, I'll be glad to be back to a long run next week.
Saturday 8 August 2009
Long cycle - Ashridge and Bison Hill
Set off at 6.55am on a beautiful sunny morning. The session was to be about time in saddle, I had 2 hours, I also wanted to practice the high cadence encouraged last week and keep the HR below 140 as much as possible.
Headed for Redbourn, then along the lane to Gaddesdon Row. Hardly any traffic and sunshine meant it was a tranquil ride. Headed down the hill to the Aylesbury-Hemel road, crossed over and began the first climb of the day to Potten End. At mile 10 this is a chug but easily doable in the seat.
Then it was down to Ashridge, again no one around except a family of deer which was sweet. Took on my fuel at mile 15 and sped past Ashridge College. Was reminded of the Berko Half Marathon in March which included this part of the ride, much easier in the saddle.
As I turned towards Whipsnade and the killer Bison Hill I thought I'd take it easy but the road is downhill, there was no traffic and I thought I'd go for it. 37mph wasn't bad.
Bison Hill runs up beside Whipsnade Zoo. It is the worst hill I know in the area. I tried to stay in the saddle but eventually was standing and working very hard. HR reached 170, which is about as high as it's been on a bike. After the hill it recovered well and was down below 150 within a minute. I wish that happened when I run up a hill, somehow I never recover on a run.
It was downhill to Markyate for the next 4 miles and I chugged along at an average 23mph. After Markyate the last hill is up to Slip End. Not as challenging as Bison Hill but at mile 25 its still draining. Cracked it and was happy to see the HR stay south of 160.
After Slip End it was the home straight on the A1081. It was now near 9am, the sun was hot and still the roads were quite. So I decided to push to the High Street at an average 21mph.
On arriving home I decided to through in a quick transition and do a 15 minute run, the legs found there form after half a mile and managed to hit the heights of a 7.15 mile. Stretched to finish and thought about tomorrow's 5 mile time trial with Running Fource. Mmm.
Headed for Redbourn, then along the lane to Gaddesdon Row. Hardly any traffic and sunshine meant it was a tranquil ride. Headed down the hill to the Aylesbury-Hemel road, crossed over and began the first climb of the day to Potten End. At mile 10 this is a chug but easily doable in the seat.
Then it was down to Ashridge, again no one around except a family of deer which was sweet. Took on my fuel at mile 15 and sped past Ashridge College. Was reminded of the Berko Half Marathon in March which included this part of the ride, much easier in the saddle.
As I turned towards Whipsnade and the killer Bison Hill I thought I'd take it easy but the road is downhill, there was no traffic and I thought I'd go for it. 37mph wasn't bad.
Bison Hill runs up beside Whipsnade Zoo. It is the worst hill I know in the area. I tried to stay in the saddle but eventually was standing and working very hard. HR reached 170, which is about as high as it's been on a bike. After the hill it recovered well and was down below 150 within a minute. I wish that happened when I run up a hill, somehow I never recover on a run.
It was downhill to Markyate for the next 4 miles and I chugged along at an average 23mph. After Markyate the last hill is up to Slip End. Not as challenging as Bison Hill but at mile 25 its still draining. Cracked it and was happy to see the HR stay south of 160.
After Slip End it was the home straight on the A1081. It was now near 9am, the sun was hot and still the roads were quite. So I decided to push to the High Street at an average 21mph.
On arriving home I decided to through in a quick transition and do a 15 minute run, the legs found there form after half a mile and managed to hit the heights of a 7.15 mile. Stretched to finish and thought about tomorrow's 5 mile time trial with Running Fource. Mmm.
Captain Broomstick Friday Swim Session
Managed a lunchtime swim session for the the 3rd time this week.
The focus was 2 drills aimed at improving my rotation and streamlining. So I made my way to the slow lane which was just about empty. Borrowed a training aid from my lifeguard mates. Basically a 12'' length of broomstick that you use a bit like a float. You hold it out in front and pass it from hand to hand as you complete the recovery. The drill forces good streamlining as you keep the stick near the surface. 6 lengths of that did the business.
After that it was a series of one arm lengths to force good rotation on both sides.
I moved up to the medium lane and churned out a few lengths, concentrating on streamlining and rotation. Seemed to work well as I managed to maintain bilateral breathing all the way.
Feeling confident I thought I'd give the dolphin kick a go on my turns. First one was a laugh as I nearly nutted the bottom. However I soon got it going and realised the advantage. A good push and dolphin kick easily gets you passed the flags which is probably 5 metres.
With that 40 minutes under my belt it's been a good swimming week and I'm feeling bouyant.
The focus was 2 drills aimed at improving my rotation and streamlining. So I made my way to the slow lane which was just about empty. Borrowed a training aid from my lifeguard mates. Basically a 12'' length of broomstick that you use a bit like a float. You hold it out in front and pass it from hand to hand as you complete the recovery. The drill forces good streamlining as you keep the stick near the surface. 6 lengths of that did the business.
After that it was a series of one arm lengths to force good rotation on both sides.
I moved up to the medium lane and churned out a few lengths, concentrating on streamlining and rotation. Seemed to work well as I managed to maintain bilateral breathing all the way.
Feeling confident I thought I'd give the dolphin kick a go on my turns. First one was a laugh as I nearly nutted the bottom. However I soon got it going and realised the advantage. A good push and dolphin kick easily gets you passed the flags which is probably 5 metres.
With that 40 minutes under my belt it's been a good swimming week and I'm feeling bouyant.
Wednesday 5 August 2009
Wednesday Reps
I was still feeling a bit jelly legged following yesterday's longer and quicker than planned run, so knew in my heart there was going to be pain.
Following the weekend's training and assessment session at the Running Inn I focused on running form, lightness on feet and a shorter more dignified recovery.
After warming up with a gentle jog down Crabtree Lane, the session began with a controlled blast along the path towards Wheathampstead. All was good, no dogs, old folk or prams in the way. Felt good and even managed a gentle jog through recovery rather than my usual doubling up and staring at my shoes. The remaining reps got steadily harder and slightly slower, could only think of Mike from the Running Inn calling me a wimp. As he proved at the weekend I can do 750m in 2.15.
Maintained form better than usual on each of the reps and only doubled-up after rep 5. The trot home was made easier when I bumped into one of the Batford Yummy Mummy's, funny how all thoughts of exhaustion and puking instantly left and I became charming, windswept and interesting.
Following the weekend's training and assessment session at the Running Inn I focused on running form, lightness on feet and a shorter more dignified recovery.
After warming up with a gentle jog down Crabtree Lane, the session began with a controlled blast along the path towards Wheathampstead. All was good, no dogs, old folk or prams in the way. Felt good and even managed a gentle jog through recovery rather than my usual doubling up and staring at my shoes. The remaining reps got steadily harder and slightly slower, could only think of Mike from the Running Inn calling me a wimp. As he proved at the weekend I can do 750m in 2.15.
Maintained form better than usual on each of the reps and only doubled-up after rep 5. The trot home was made easier when I bumped into one of the Batford Yummy Mummy's, funny how all thoughts of exhaustion and puking instantly left and I became charming, windswept and interesting.
Tuesday 4 August 2009
Full set on a Tuesday
Turned out to be quite a good day. After dropping the kids at their holiday club in Redbourn I cycled home. Focusing on a cadence of 100 and good pedal form. Sweet, even in the rain.
Sneaked a lunchtime swim and a core session. Met Sam Phelps again, he was bombing up and down the fast lane while I concentrated on my stroke drills. More bilateral and off-side breathing drills but also threw in a few one arm / rotation lengths. On my final length I decided to stroke count and was delighted with a 25. Next swim will be Thursday and I should be fresh and able to crack my new pb.
Late afternoon I decided to run down to Redbourn. Focus was running form, high cadence and low HR. Realised as I headed out towards Cooters End Lane that I'd left a little late and I'd better get a move on. Two dogs helped keep me moving, next time I'll stop and kick them in the chops. Turned up at the holiday club two minutes after finish time. Woops.
Good day muchos calories expended but most of the effort was in zone 3 or below. Lovely.
Sneaked a lunchtime swim and a core session. Met Sam Phelps again, he was bombing up and down the fast lane while I concentrated on my stroke drills. More bilateral and off-side breathing drills but also threw in a few one arm / rotation lengths. On my final length I decided to stroke count and was delighted with a 25. Next swim will be Thursday and I should be fresh and able to crack my new pb.
Late afternoon I decided to run down to Redbourn. Focus was running form, high cadence and low HR. Realised as I headed out towards Cooters End Lane that I'd left a little late and I'd better get a move on. Two dogs helped keep me moving, next time I'll stop and kick them in the chops. Turned up at the holiday club two minutes after finish time. Woops.
Good day muchos calories expended but most of the effort was in zone 3 or below. Lovely.
Monday 3 August 2009
Harpenden Swim and Core Session
After a morning working at home I managed to nip down to the Harpenden pool for a good session. Met Rob Watson on my way in, a new baby daughter was his news. Congrats. Then bumped into Mark De Ruesne, who was grabbing a final swim before heading to a new abode in Leeds. He was on form and talked me through his MK Tri which he finished with a 39min 10k!
Eventually got started after all the socialising. 51 minutes, 500 calories and some good drill work. Focused on bilateral breathing and breathing to my weak side. Felt comfortable and the HRM said top HR was 144, average 128. Love it, a year ago I could manage 2 lengths and then needed oxygen.
The socialising wasn't quite over. Met Sam, a young guy who'd been working hard at his swimming last year and was having coaching from super Stacey, my swim coach. Sam had bulked out and was swimming like Michael Phelps. Fantastic commitment from the young man and a huge improvement in fitness, technique and speed. 2 hours a day does that I guess.
After the swim it was over to the gym for some core work. Superman, plank, lots of light weight and medicine ball work. A good 25mins focused on the core muscles.
Eventually got started after all the socialising. 51 minutes, 500 calories and some good drill work. Focused on bilateral breathing and breathing to my weak side. Felt comfortable and the HRM said top HR was 144, average 128. Love it, a year ago I could manage 2 lengths and then needed oxygen.
The socialising wasn't quite over. Met Sam, a young guy who'd been working hard at his swimming last year and was having coaching from super Stacey, my swim coach. Sam had bulked out and was swimming like Michael Phelps. Fantastic commitment from the young man and a huge improvement in fitness, technique and speed. 2 hours a day does that I guess.
After the swim it was over to the gym for some core work. Superman, plank, lots of light weight and medicine ball work. A good 25mins focused on the core muscles.
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