Started the day with a swim. Aim was to focus on breathing and good rotation. Took a good few lengths to get into a rhythm but eventually felt the balance and efficiency come. The key is obvious, start slow, establish a rhythm, get the breathing sorted and then build speed. I'll try it tomorrow!
Lunchtime was set for 400m reps. Hadn't done anything this short and was mindful of Paul's advice to maintain my 800m pace. It didn't do any good.
After my warm-up I was off, full pelt, 400m. The garmin was set for 1m30s recovery whcih felt right. Reps 2-4 were also done flat out but 5 & 6 were very painful. I could feel the legs aching and nearing failure as I neared the end.
The Garmin told me that my average had been 3.20m/km, with rep 2 fastest at 3.07. Not sure the session did any good, it certainly proved I can't maintain that sort of pace for very long.
Wednesday 30 September 2009
Tuesday 29 September 2009
Easing in with a six
After basking in the glory of Sunday's funfest it was back to the lonely roads. Darkness had descended, the kids were asleep so a cheeky loop around Harpenden was in order. The drill was to keep the HR in Z2/3 and maintain good form, light feet and high cadence.
I set off along passed St Georges and down Westfield Road, all was good but I was struggling to get the HR up. As I went along Lower Luton Road I decided I would blast up Crabtree Lane and push on at the top to see if the recovery came even if the pace didn't let up.
So I went for it, right from the Marquis to Aldwickbury Crescent and then not letting up until I was on my way passed Medway. It felt good and later the Garmin showed that on the hill I'd hit 181 but as the incline reduced the HR reduced to under 160.
I headed down Long Buftlers and then onto Medway and Southdown Road. For the second week on the trot I came upon the Aro Sports stragglers. It looked like most of the crew had already gone.
As I went along towards Crabtree Lane an Aro guy went passed on a bike, he turned up Crabtree and I decided to chase him up the hill. I made it to the roundabout without easing off the pace and nearly caught him. Again the HR reached 181 but recovered very quickly. I am officially a hill monster. Ha.
Overall it was 6 miles, with the HR averaging in high z2. A nice start to the week and good prep for tomorrow's reps which will be 6x400m for a change.
I set off along passed St Georges and down Westfield Road, all was good but I was struggling to get the HR up. As I went along Lower Luton Road I decided I would blast up Crabtree Lane and push on at the top to see if the recovery came even if the pace didn't let up.
So I went for it, right from the Marquis to Aldwickbury Crescent and then not letting up until I was on my way passed Medway. It felt good and later the Garmin showed that on the hill I'd hit 181 but as the incline reduced the HR reduced to under 160.
I headed down Long Buftlers and then onto Medway and Southdown Road. For the second week on the trot I came upon the Aro Sports stragglers. It looked like most of the crew had already gone.
As I went along towards Crabtree Lane an Aro guy went passed on a bike, he turned up Crabtree and I decided to chase him up the hill. I made it to the roundabout without easing off the pace and nearly caught him. Again the HR reached 181 but recovered very quickly. I am officially a hill monster. Ha.
Overall it was 6 miles, with the HR averaging in high z2. A nice start to the week and good prep for tomorrow's reps which will be 6x400m for a change.
Sunday 27 September 2009
A Tale of Two Reps
I’m not sure this is a true story as I reflect on this morning’s jaunt through the Hertfordshire countryside. Hard to believe it was me running up a hill.
Niall had made the excellent call of shortening the Sunday run but retaining intensity, so it was 2x 8mins at race pace. First rep would be slightly downhill and the second up Beeson End Lane, this would replicate part of the 10k route and provide mental and physical training.
My plan was to hopefully find a fast sustainable pace on rep 1. On the hill I planned to go at it hard and see whether I could keep up some pace and still recover.
We met at the steps to the Nicky Line. Simon, Niall, Paul and Dave were already there and raring to go. We took it steady to the platforms and then the plan was 8 mins at race pace. I made a quick decision to try and hang onto Simon’s coat tails. From the off it was obvious that was not going to be sustainable so as Simon pulled away I decided I’d try and relax to a pace I could hold. I seemed comfortable and could sense Niall and Paul following, as they passed me I tracked along happy to hold my pace and not fall too far behind. The rep was over and I felt ok. The Garmin told a good story, 8 mins averaging 3.57min/km. Ok it was slightly downhill but good.
Niall announced 4 mins recovery and another 8 mins on. That would’ve meant a rep squeezed in before the hill. I should’ve been prepared for that but was delighted that Paul was not up for it. So as the lads took off, Paul and I jogged over to the bottom of the hill. We were delighted to see the lads appear just ahead of us and so we regrouped ready for the assault on the hill.
For rep 2 I took off as fast as I could, keeping focused on form and cadence. I was doing well and made it over the steep section comfortably. I could hear Niall on my tail and I was determined not to let him pass easily so I injected pace every time I heard him close. He caught me out and went passed like a train just before the summit. I had something in the tank and didn’t let him pull away so I tucked in and relaxed. I was waiting for a let up in pace and was ready to take over at the front when Simon went soaring passed. I decided to give it another go and get on his tail. I thought Niall was doing the same and powered on. I lasted about 40 seconds with Simon (@3.30/km pace) and had to let him go. I realised I was on my own, checked the watch and saw 1min left so upped the pace again, meaning Simon remained 20-30 yards ahead but was no longer pulling away. The clock stopped and the Garmin said 8 mins at 4.05 pace. Quite unbelievable for me as most of it is up a decent hill.
What a run, still can’t quite believe the hill section. I managed to maintain a good pace and kick on with Simon. Just a couple of months ago I was grunting my way up and any thought of speeding up at the top would’ve been considered a bad joke. Great confidence boost for the 10k in 2 weeks.
Niall had made the excellent call of shortening the Sunday run but retaining intensity, so it was 2x 8mins at race pace. First rep would be slightly downhill and the second up Beeson End Lane, this would replicate part of the 10k route and provide mental and physical training.
My plan was to hopefully find a fast sustainable pace on rep 1. On the hill I planned to go at it hard and see whether I could keep up some pace and still recover.
We met at the steps to the Nicky Line. Simon, Niall, Paul and Dave were already there and raring to go. We took it steady to the platforms and then the plan was 8 mins at race pace. I made a quick decision to try and hang onto Simon’s coat tails. From the off it was obvious that was not going to be sustainable so as Simon pulled away I decided I’d try and relax to a pace I could hold. I seemed comfortable and could sense Niall and Paul following, as they passed me I tracked along happy to hold my pace and not fall too far behind. The rep was over and I felt ok. The Garmin told a good story, 8 mins averaging 3.57min/km. Ok it was slightly downhill but good.
Niall announced 4 mins recovery and another 8 mins on. That would’ve meant a rep squeezed in before the hill. I should’ve been prepared for that but was delighted that Paul was not up for it. So as the lads took off, Paul and I jogged over to the bottom of the hill. We were delighted to see the lads appear just ahead of us and so we regrouped ready for the assault on the hill.
For rep 2 I took off as fast as I could, keeping focused on form and cadence. I was doing well and made it over the steep section comfortably. I could hear Niall on my tail and I was determined not to let him pass easily so I injected pace every time I heard him close. He caught me out and went passed like a train just before the summit. I had something in the tank and didn’t let him pull away so I tucked in and relaxed. I was waiting for a let up in pace and was ready to take over at the front when Simon went soaring passed. I decided to give it another go and get on his tail. I thought Niall was doing the same and powered on. I lasted about 40 seconds with Simon (@3.30/km pace) and had to let him go. I realised I was on my own, checked the watch and saw 1min left so upped the pace again, meaning Simon remained 20-30 yards ahead but was no longer pulling away. The clock stopped and the Garmin said 8 mins at 4.05 pace. Quite unbelievable for me as most of it is up a decent hill.
What a run, still can’t quite believe the hill section. I managed to maintain a good pace and kick on with Simon. Just a couple of months ago I was grunting my way up and any thought of speeding up at the top would’ve been considered a bad joke. Great confidence boost for the 10k in 2 weeks.
Saturday 26 September 2009
Brass Monkeys at Dawn
Dave joined myself and Paul for the 7.00am cycle. Plan was to do the Berko-Bison Hill loop in around 2 hours. With us all in taper mode it was to be an easy one.
However, neither Dave nor I were ready for the cold, it was freezing, and I'd opted for a short sleeve top and shorts. After 20 mins I could see the frostbite appearing on my arms and legs, and couldn't feel my hands.
By the time we'd passed Redbourn the sun was up and it started to warm. We were steady along the top to Gaddesdon Row and then steady down the hill to the main road. However, on the way down Dave popped a spoke and after analysis it was clear he was out. The wheel was in trouble and with 20 miles to go including 2 big hills he phoned his mum for a rescue.
Paul and I continued, the short rest made the Potten End hill easy and then we were steady through the forest, seeing a good few deer on the way. Down to Bison Hill we kept it tight, I held the speed at about 27-28mph and Paul drafted nicely. From there he took the lead up Bison Hill maintaining a good cadence and steady speed all the way.
Before Kensworth we turned for Markyate and the plan was another draft at 22-24mph. It was going well but at some point Paul dropped off and I missed that. From Markyate Paul suggested a different route which was good but had a few dodgy sections of road and a river to navigate! There were a couple of decent short hills which I will keep in mind for future hill work.
The loop was 30 miles on the button. Arriving home I realised my feet had been freezing all the way round, so a long hot shower was required to thaw out. I'll be layered up if I get out next Saturday morning.
Paul was on form again, nailing the sprints to each town sign as I slept beside him! Next time I'll be ready!!
However, neither Dave nor I were ready for the cold, it was freezing, and I'd opted for a short sleeve top and shorts. After 20 mins I could see the frostbite appearing on my arms and legs, and couldn't feel my hands.
By the time we'd passed Redbourn the sun was up and it started to warm. We were steady along the top to Gaddesdon Row and then steady down the hill to the main road. However, on the way down Dave popped a spoke and after analysis it was clear he was out. The wheel was in trouble and with 20 miles to go including 2 big hills he phoned his mum for a rescue.
Paul and I continued, the short rest made the Potten End hill easy and then we were steady through the forest, seeing a good few deer on the way. Down to Bison Hill we kept it tight, I held the speed at about 27-28mph and Paul drafted nicely. From there he took the lead up Bison Hill maintaining a good cadence and steady speed all the way.
Before Kensworth we turned for Markyate and the plan was another draft at 22-24mph. It was going well but at some point Paul dropped off and I missed that. From Markyate Paul suggested a different route which was good but had a few dodgy sections of road and a river to navigate! There were a couple of decent short hills which I will keep in mind for future hill work.
The loop was 30 miles on the button. Arriving home I realised my feet had been freezing all the way round, so a long hot shower was required to thaw out. I'll be layered up if I get out next Saturday morning.
Paul was on form again, nailing the sprints to each town sign as I slept beside him! Next time I'll be ready!!
Friday 25 September 2009
Swim and Mile in the new shoes
I haven't been swimming for weeks. Work and other commitments meant that lunchtimes were off limits. I expected the worst.
After the warm up I thought an easy few lengths of crawl would ease me in. However, my breathing was all over the place and my arms were feeling very tired very quickly. So I went back to basics and focused on rotation from the hips and single side breathing, on-side then off. It was a struggle. Then went for a length or two of bilateral. Again I struggled to find any rhythm. After 30 mins it was still bad so I took a break, sat on the side and refocused.
I went back in, took it slow and found a nice pace, my breathing, stroke and legs were in sync and I was gliding between strokes nicely. I was slow but felt efficient. So I just kept in that zone and managed another 30 mins.
I must get back to the pool soon and repeat that last session.
Late afternoon I had a spare 15 mins and decided a slow mile round the streets was in order, just to see how the new shoes were doing. The first 0.75miles were easy and I was enjoying the shoes. Then I met Simon as he powered his way up from Aldwickbury Golf Course, a hill I just love, not. He slowed and we chatted our way back along Topstreet Way. I forgot all about the shoes as the speed increased nicely. Simon carried on passed Shakespeare Road and I trotted home. The Garmin said 1.5miles at 7.48. Ha ha, that was 0.75 @9 and 0.75 @7 which one did Simon do! All that can be said after trot 1 is, these shoes were made for running.
After the warm up I thought an easy few lengths of crawl would ease me in. However, my breathing was all over the place and my arms were feeling very tired very quickly. So I went back to basics and focused on rotation from the hips and single side breathing, on-side then off. It was a struggle. Then went for a length or two of bilateral. Again I struggled to find any rhythm. After 30 mins it was still bad so I took a break, sat on the side and refocused.
I went back in, took it slow and found a nice pace, my breathing, stroke and legs were in sync and I was gliding between strokes nicely. I was slow but felt efficient. So I just kept in that zone and managed another 30 mins.
I must get back to the pool soon and repeat that last session.
Late afternoon I had a spare 15 mins and decided a slow mile round the streets was in order, just to see how the new shoes were doing. The first 0.75miles were easy and I was enjoying the shoes. Then I met Simon as he powered his way up from Aldwickbury Golf Course, a hill I just love, not. He slowed and we chatted our way back along Topstreet Way. I forgot all about the shoes as the speed increased nicely. Simon carried on passed Shakespeare Road and I trotted home. The Garmin said 1.5miles at 7.48. Ha ha, that was 0.75 @9 and 0.75 @7 which one did Simon do! All that can be said after trot 1 is, these shoes were made for running.
Thursday 24 September 2009
A new addition to the family
Although baby 4 is due any day, I was in need of new trainers after pounding my Bowerman's over the last 6 months. As a forefoot runner I'd been directed a few times towards the Newton stable. So, after a bit of research this was the day for my trip down to Berkhamsted Sports to see if they would live up to the hype.
To get there it was a z1 bike ride, only straying above Z1 on the hills up to Gaddesdon Row and then up to Potten End.
The trainers were ready for me as I'd been on the phone confirming stock and price. A quick try on to confirm sizing and a few strides later I knew they were going home with me. They fit like a glove and provide fantastic cushioning on the forefoot.
The return home was bound to be faster with my new trainers in the bag, so no wonder it was a z3 ride home. Overall 25 miles and a new pair of uber trainers to wear around the house for a few days. Can't wait to break them in on Sunday.
To get there it was a z1 bike ride, only straying above Z1 on the hills up to Gaddesdon Row and then up to Potten End.
The trainers were ready for me as I'd been on the phone confirming stock and price. A quick try on to confirm sizing and a few strides later I knew they were going home with me. They fit like a glove and provide fantastic cushioning on the forefoot.
The return home was bound to be faster with my new trainers in the bag, so no wonder it was a z3 ride home. Overall 25 miles and a new pair of uber trainers to wear around the house for a few days. Can't wait to break them in on Sunday.
Wednesday 23 September 2009
Reps, the last for a while
Had an MOT on my ACL over in Welwyn at lunchtime. Involved a 20minute lay down while the MRI was completed. No major issues with the knee but a 5 year check-up is a nice NHS touch.
After the MRI it was rep time, 6x800m with 2min recovery. I was feeling reasonably ok and went off at a good pace. First 2 were fine but I felt the pain in rep 3. During 4 I made an error and switched off, only realising I had slowed when the Garmin complained. I switched back on for 5 & 6 and felt I finished very strongly.
The Garmin confirmed rep 6 was at 4.02min/km which is my best finish. Rep 4 was useless in comparison at 4.11. Overall I averaged 3.58 with rep 1 compeleted in HR z4 at 3.43 pace.
Looking at the stats it's time to ease off the fast stuff before the 10k. Last time I had a 2 week break I bounced back faster. Hopefully that'll be the case on October 11.
After the MRI it was rep time, 6x800m with 2min recovery. I was feeling reasonably ok and went off at a good pace. First 2 were fine but I felt the pain in rep 3. During 4 I made an error and switched off, only realising I had slowed when the Garmin complained. I switched back on for 5 & 6 and felt I finished very strongly.
The Garmin confirmed rep 6 was at 4.02min/km which is my best finish. Rep 4 was useless in comparison at 4.11. Overall I averaged 3.58 with rep 1 compeleted in HR z4 at 3.43 pace.
Looking at the stats it's time to ease off the fast stuff before the 10k. Last time I had a 2 week break I bounced back faster. Hopefully that'll be the case on October 11.
Tuesday 22 September 2009
Easy Zone 1 Run
After the intensity of Sunday it was good to be back to a quiet easy run. I was determined to keep in Z1 and to keep my form for the whole run. I'd decided on the 5 mile loop down to Southdown, up Medway along to Long Buftlers and back via Dalkeith Road.
It was a fine evening, no wind and quite mild. The roads were empty for most of the run and I felt I was running well, in Z1, quiet feet and leaning slightly forward.
On the hills I tried to stay in Z1 but strayed marginally to Z2, which felt like a defeat.
On the return leg I ran into the Aro sports crew, they were flying down from Aldwickbury as I strolled up in z1. No sign of super Simon but they looked a dedicated mix.
The average HR was 134 and it felt good to be back out. Tomorrow is reps day and I'm ready.
It was a fine evening, no wind and quite mild. The roads were empty for most of the run and I felt I was running well, in Z1, quiet feet and leaning slightly forward.
On the hills I tried to stay in Z1 but strayed marginally to Z2, which felt like a defeat.
On the return leg I ran into the Aro sports crew, they were flying down from Aldwickbury as I strolled up in z1. No sign of super Simon but they looked a dedicated mix.
The average HR was 134 and it felt good to be back out. Tomorrow is reps day and I'm ready.
Sunday 20 September 2009
Herts 10k Prep. Training like one of the boys.
Niall called the 10k route and I suggested a Runners World split, run the route in 3x2.08miles, each at race pace and with a 5 min recovery. Well, Paul & Niall were having none of that, they were on for a 3min recovery. So that was it.
The Garmin's were primed and I met Simon at the gates of the park. He'd done a 2.54 marathon last weekend and claimed he was still a bit sore etc. More of that later.
Anyway, Paul & Niall appeared but no Dave. So it was a light jog to the top where we asked Niall about his birthday party as he'd hit the big 4-0. I was looking for the birthday cake and was sure we'd have a wee bit after our run. Well, you can hope ;-)
The lads suggested I did the pace making on leg 1 which I thought was a joke but nobody stepped forward. With that surprise I almost did a Usain Bolt and got into the blocks. They took the mick for that. Anyway, that was the last of the joviality as we were off.
I set off like a gazelle, inside 6.30 pace and feeling ok. There was a wee wobble when I missed the first gate but I was soon back in the pack. As we descended to the fields Niall took a wrong turn so there was another wee wobble as I ran backwards thinking I might have to retrace my steps if he was right. My pace was now 6.45-7.00 but still I was ok. On the downhills I let the legs go as best I could and I was in the 5.40's. Along to the golf course I was edging back near 7's but then the 2.08miles were up. I'd averaged 6.30 and been in z5 for just over half of it.
Niall and Paul caught up quickly and when the three minutes were up and I was off for the leg I knew would find me out, the hill. Simon ran with me and gave me some tips and motivation. I made it to the top feeling ok but knowing my pace wasn't good enough at the top. As I kept moving I heard Niall on my shoulder, I tried to kick but couldn't hold the pace and he passed me with about 0.25mile to go. I didn't fall too far behind but was feeling the pain as we completed the leg. I'd averaged 7.03 and was in z5 for all but the first minute.
Paul & Simon appeared just as Niall and I were ready to go. This section was mainly flat but had the odd incline just to make the hr stay high. I tried to keep up with Niall but felt my form was gone, my head was bobbing all over the place and I had completely lost the rythm I had in rep 1. Anyway, Simon was up and down the ranks chatting away, making sure we were ok and on route, clearly still hurting after last week not.
I somehow had clung on to Niall's pace with only a 15 yard gap between us. As we turned towards home I thought I'd try to close it. There was just under a mile to go, so I upped the pace slightly and sneaked within 10 yards. However, Niall eased up a notch and the gap was back. We reached the gate into the field and I decided to kick, I was closing but again Niall moved up a gear and although I was running flat out the gap was constant. I looked at the Garmin and there was still 0.25m to go. I had to ease off a little and only kicked again when I saw Niall stopping but by then the gap was 50-70 yards. On that leg I averaged 6.58's and again spent all but 1min in zone 5.
Overall it was a marvellous run. I've never done anything like that before and not held those speeds over anything longer than 800m. My average was 6.51, coming in at 42min 44sec for 6.28miles. Hopefully with a proper taper and a true 6.1miles I'll break 42mins on the day.
For the first time in 9 months of running with the guys I genuinely felt like one of the team rather than the sad cousin allowed to join in cos he's no mates. Progress.
The Garmin's were primed and I met Simon at the gates of the park. He'd done a 2.54 marathon last weekend and claimed he was still a bit sore etc. More of that later.
Anyway, Paul & Niall appeared but no Dave. So it was a light jog to the top where we asked Niall about his birthday party as he'd hit the big 4-0. I was looking for the birthday cake and was sure we'd have a wee bit after our run. Well, you can hope ;-)
The lads suggested I did the pace making on leg 1 which I thought was a joke but nobody stepped forward. With that surprise I almost did a Usain Bolt and got into the blocks. They took the mick for that. Anyway, that was the last of the joviality as we were off.
I set off like a gazelle, inside 6.30 pace and feeling ok. There was a wee wobble when I missed the first gate but I was soon back in the pack. As we descended to the fields Niall took a wrong turn so there was another wee wobble as I ran backwards thinking I might have to retrace my steps if he was right. My pace was now 6.45-7.00 but still I was ok. On the downhills I let the legs go as best I could and I was in the 5.40's. Along to the golf course I was edging back near 7's but then the 2.08miles were up. I'd averaged 6.30 and been in z5 for just over half of it.
Niall and Paul caught up quickly and when the three minutes were up and I was off for the leg I knew would find me out, the hill. Simon ran with me and gave me some tips and motivation. I made it to the top feeling ok but knowing my pace wasn't good enough at the top. As I kept moving I heard Niall on my shoulder, I tried to kick but couldn't hold the pace and he passed me with about 0.25mile to go. I didn't fall too far behind but was feeling the pain as we completed the leg. I'd averaged 7.03 and was in z5 for all but the first minute.
Paul & Simon appeared just as Niall and I were ready to go. This section was mainly flat but had the odd incline just to make the hr stay high. I tried to keep up with Niall but felt my form was gone, my head was bobbing all over the place and I had completely lost the rythm I had in rep 1. Anyway, Simon was up and down the ranks chatting away, making sure we were ok and on route, clearly still hurting after last week not.
I somehow had clung on to Niall's pace with only a 15 yard gap between us. As we turned towards home I thought I'd try to close it. There was just under a mile to go, so I upped the pace slightly and sneaked within 10 yards. However, Niall eased up a notch and the gap was back. We reached the gate into the field and I decided to kick, I was closing but again Niall moved up a gear and although I was running flat out the gap was constant. I looked at the Garmin and there was still 0.25m to go. I had to ease off a little and only kicked again when I saw Niall stopping but by then the gap was 50-70 yards. On that leg I averaged 6.58's and again spent all but 1min in zone 5.
Overall it was a marvellous run. I've never done anything like that before and not held those speeds over anything longer than 800m. My average was 6.51, coming in at 42min 44sec for 6.28miles. Hopefully with a proper taper and a true 6.1miles I'll break 42mins on the day.
For the first time in 9 months of running with the guys I genuinely felt like one of the team rather than the sad cousin allowed to join in cos he's no mates. Progress.
Saturday 19 September 2009
Saturday Spin
Paul joined me for the 30 mile loop over to Ashridge Forest and back via Bison Hill. We set off at 7.15 at an easy pace, enjoying a perfect morning. No wind but a wee chill in the air which Paul was ideally dressed for. I'd opted for the t-shirt option as I'm supposed to be hard but it was a good 20 minutes before I felt it had been a good decision.
It was a pretty uneventful ride down to Gaddesdon Row and then it was down the hill before the up to Potten End. The up was 0.5miles and it gets the heart going.
From there we went through the forest and saw a few stray golfers, a fox and a good few deer. 3 of the deer ran across the road 20 yards ahead of us which was far enough for it not to be scary.
After Ashridge we had a 5 mile to the foot of Bison Hill. In that stretch is a downhill stretch which had an average 25.2mph.
Bison Hill isn't long but it's steep and I need to be out of the saddle to get over the top. HR hits Z5 and the climb lasts an eternal 3 minutes. Pathetic really but I find it a challenge.
From Bison Hill it was back via Markyate and Slip End. On the Slip End hills I managed to hit 39mph which wasn't too bad.
Paul kept the ride fun as he injected a sprint to win the race to the town signs. I was asleep every time but will be ready on our next soiree.
Overall it was a z1/2 spin with short bursts into z3-5. Average HR was 138 and it was 2300cal burned.
It was a pretty uneventful ride down to Gaddesdon Row and then it was down the hill before the up to Potten End. The up was 0.5miles and it gets the heart going.
From there we went through the forest and saw a few stray golfers, a fox and a good few deer. 3 of the deer ran across the road 20 yards ahead of us which was far enough for it not to be scary.
After Ashridge we had a 5 mile to the foot of Bison Hill. In that stretch is a downhill stretch which had an average 25.2mph.
Bison Hill isn't long but it's steep and I need to be out of the saddle to get over the top. HR hits Z5 and the climb lasts an eternal 3 minutes. Pathetic really but I find it a challenge.
From Bison Hill it was back via Markyate and Slip End. On the Slip End hills I managed to hit 39mph which wasn't too bad.
Paul kept the ride fun as he injected a sprint to win the race to the town signs. I was asleep every time but will be ready on our next soiree.
Overall it was a z1/2 spin with short bursts into z3-5. Average HR was 138 and it was 2300cal burned.
Friday 18 September 2009
Run and Ride on a Friday
It was going to be a busy day so I thought I'd sneak a few miles in after dropping the kids for school. I was near the park so decided a cheeky stroll round the 10k route would be good.
The weather was awesome, blue sky and no wind. Decided to keep the HR z3/4 and just get to know the route and terrain.
The first 2 miles include a decent downhill section which must be attacked. Then it's flat along through the golf course before a 0.25 mile hill. This will be the section that makes or breaks my race on October 11, right now I am not comfortable on hilly sections. After the main hill there are a few flats and slight uphills, nothing major but enough to keep the HR up.
The final 2 miles are partly nicky line and partly across the fields. The main problem here will be having the confidence to blast it and not worry about the potential for a twisted ankle. It should be ok so long as I've not blown up on the hill.
After the trot it was back to the park for a decent stretch and warm-down.
Adrian's doing the Milton Keynes Triathlon on Sunday, I've had to give it a miss as baby 4 is due any day now. So I got the call to join him for an easy spin through Redbourn-Gaddesdon Row-Studham-Markyate-Slip End -Pepperstock and home. Easy it was, 22 miles in z1 but with a couple of blasts on the downhills which included a new top speed of 40.1mph. I drafted behind Adrian on the descent into Slip End and then just went for it, fantastic fun and had the hill been longer I'd have gone faster. Next time that's the plan.
The weather was awesome, blue sky and no wind. Decided to keep the HR z3/4 and just get to know the route and terrain.
The first 2 miles include a decent downhill section which must be attacked. Then it's flat along through the golf course before a 0.25 mile hill. This will be the section that makes or breaks my race on October 11, right now I am not comfortable on hilly sections. After the main hill there are a few flats and slight uphills, nothing major but enough to keep the HR up.
The final 2 miles are partly nicky line and partly across the fields. The main problem here will be having the confidence to blast it and not worry about the potential for a twisted ankle. It should be ok so long as I've not blown up on the hill.
After the trot it was back to the park for a decent stretch and warm-down.
Adrian's doing the Milton Keynes Triathlon on Sunday, I've had to give it a miss as baby 4 is due any day now. So I got the call to join him for an easy spin through Redbourn-Gaddesdon Row-Studham-Markyate-Slip End -Pepperstock and home. Easy it was, 22 miles in z1 but with a couple of blasts on the downhills which included a new top speed of 40.1mph. I drafted behind Adrian on the descent into Slip End and then just went for it, fantastic fun and had the hill been longer I'd have gone faster. Next time that's the plan.
Thursday 17 September 2009
Lunchtime Reps
Wednesday is normally rep day but being the flexible chap I am, I slotted them in for this lunchtime. Headed down to Lea Valley path as a warm-up and got myself in the frame of mind.
Main objective was to have 6 steady reps and not blow the whole thing on rep 1. I wanted to run light and with good form but knew that with pace the big focus my shape might well fall to pieces.
I set off on rep 1 feeling comfortable and on completion wondered if I'd held back too much. Recovery was a jog further along the path. Rep 2-4 were comfortable, not easy but no major decay in speed or energy levels. Rep 5 was like going over a cliff, it was hard and the breathing was a struggle. Rep 6 was ok, although I eased off in the middle when my mind wandered into some unknown space, I realised I'd slowed and built the pace up again but I'd lost a few seconds.
Overall the session was good, my running shape was a bit all over the place and on a couple of occasions I felt less than athletic. However, average speed for the 6 reps was 3.57min/km, HR reached z5 midway through rep 3. Not too shabby.
Main objective was to have 6 steady reps and not blow the whole thing on rep 1. I wanted to run light and with good form but knew that with pace the big focus my shape might well fall to pieces.
I set off on rep 1 feeling comfortable and on completion wondered if I'd held back too much. Recovery was a jog further along the path. Rep 2-4 were comfortable, not easy but no major decay in speed or energy levels. Rep 5 was like going over a cliff, it was hard and the breathing was a struggle. Rep 6 was ok, although I eased off in the middle when my mind wandered into some unknown space, I realised I'd slowed and built the pace up again but I'd lost a few seconds.
Overall the session was good, my running shape was a bit all over the place and on a couple of occasions I felt less than athletic. However, average speed for the 6 reps was 3.57min/km, HR reached z5 midway through rep 3. Not too shabby.
Wednesday 16 September 2009
An early 5
A busy day was ahead so the decision was made for an early 5 miles. Half expected to see Paul on an early one but instead bumped into Tom Doe one of the PT's at Harpers.
I decided the Cooters End Lane loop was best as I had just under an hour. The weather was fine, fortunately the rain had stopped.
It was an uneventful easy run. The only surprise was on putting on my HR monitor. All the way round the readings were all over the place. When I got back I realised I'd put it on with the sensors facing out. Doh. Clearly 6.15 is too early for me.
I decided the Cooters End Lane loop was best as I had just under an hour. The weather was fine, fortunately the rain had stopped.
It was an uneventful easy run. The only surprise was on putting on my HR monitor. All the way round the readings were all over the place. When I got back I realised I'd put it on with the sensors facing out. Doh. Clearly 6.15 is too early for me.
Monday 14 September 2009
Rest Day Reflections
So last week was pretty awesome. 30 miles run and 50 on the bike.
Pretty happy with my 80-20 split of HR z2/3 to HR z4/5 which has left me feeling pretty good today. No fatigue in the legs or aches in the body.
This week is unlikely to reach the heights of last but hopefully progress will continue. As the man said, you don't make money by telling people to slow down or rest, but it's working for me. Endurance and speed are improving in spades.
Pretty happy with my 80-20 split of HR z2/3 to HR z4/5 which has left me feeling pretty good today. No fatigue in the legs or aches in the body.
This week is unlikely to reach the heights of last but hopefully progress will continue. As the man said, you don't make money by telling people to slow down or rest, but it's working for me. Endurance and speed are improving in spades.
Sunday 13 September 2009
Perfect Distance
Niall had called the shots for the sunday run. We were going long and the plan was 8.30 pace, so I was up for it although I suspected the pace would be on the 7 side of 8.
Anyway we met at Paul's who was a second or two late. There was no time for him to get his watch on or say hello, as Niall was off. As usual the pace was faster than I wanted but my plan was to keep the HR in zones 2/3 for the run and so I'd keep up as best I could and then let them go if it was too much.
By the time we'd reached Wheathampstead there was a 20 yard gap but I was safely in my zone and not too concerned. Paul took us on a route I'd never been, through the churchyard and then it was on to the Wheato 10k path. The guys had decided not to let me slip too far off the back so were throwing in the odd run back to me in order to keep us together. Nice touch.
We went along the path and I tried to hold on to them on the ascents through the field. The HR went into Z5 but recovered as I slowed the pace. The lads had some fun up ahead, taking over an old guy at pace and then turning back and rejoining me. The unspoken decision was to chase down the lone runner again but he'd stepped up his pace and even though we were pushing under 7 we didn't get him. Funnily when we reached the point where he'd cut off we saw hi walking. He'd killed himself but it was still respectable. My HR was back in Z5 but as the pace eased back down I was back in 3.
Again the lads were building a lead but it wasn't growing beyond too quickly and I knew the way home. Paul threw in another little loop around Wheathampstead and took us up to the top of the hill a new way. On the ascent the guys pulled further away but again turned and ran back to me. From there we were together until Crabtree Lane where we parted.
As I was heading up the hill I saw the distance covered so far was just over 10 so decided to throw in a warm down loop of Aldwickbury Crescent and Topstreet Way in order to hit 11 miles for the treck.
The run was perfect for me. I kept the HR steady and managed to hold my form all the way through. Ignoring mile 1 and mile 11 which were warm ups/downs the average pace was 8.12 for 9 miles. That's very positive and I'd say my best long run ever.
Anyway we met at Paul's who was a second or two late. There was no time for him to get his watch on or say hello, as Niall was off. As usual the pace was faster than I wanted but my plan was to keep the HR in zones 2/3 for the run and so I'd keep up as best I could and then let them go if it was too much.
By the time we'd reached Wheathampstead there was a 20 yard gap but I was safely in my zone and not too concerned. Paul took us on a route I'd never been, through the churchyard and then it was on to the Wheato 10k path. The guys had decided not to let me slip too far off the back so were throwing in the odd run back to me in order to keep us together. Nice touch.
We went along the path and I tried to hold on to them on the ascents through the field. The HR went into Z5 but recovered as I slowed the pace. The lads had some fun up ahead, taking over an old guy at pace and then turning back and rejoining me. The unspoken decision was to chase down the lone runner again but he'd stepped up his pace and even though we were pushing under 7 we didn't get him. Funnily when we reached the point where he'd cut off we saw hi walking. He'd killed himself but it was still respectable. My HR was back in Z5 but as the pace eased back down I was back in 3.
Again the lads were building a lead but it wasn't growing beyond too quickly and I knew the way home. Paul threw in another little loop around Wheathampstead and took us up to the top of the hill a new way. On the ascent the guys pulled further away but again turned and ran back to me. From there we were together until Crabtree Lane where we parted.
As I was heading up the hill I saw the distance covered so far was just over 10 so decided to throw in a warm down loop of Aldwickbury Crescent and Topstreet Way in order to hit 11 miles for the treck.
The run was perfect for me. I kept the HR steady and managed to hold my form all the way through. Ignoring mile 1 and mile 11 which were warm ups/downs the average pace was 8.12 for 9 miles. That's very positive and I'd say my best long run ever.
Saturday 12 September 2009
Saturday Spin
I'd agreed to take James Cole out on a 90 minute spin to help him on his training for the Coast-to-Coast in 2 weeks time. We were joined by Paul from Running Fource which was excellent.
I met Paul at 7.15 and then it was up towards Peters Green to meet James. He was fully kitted in brand new gear and a classy looking mountain bike set up with slick tyres.
We headed from Peters Green towards Breechwood Green and then up to Preston. The road is undulating with some nice down's and steep short climbs. Paul and I were riding well within ourselves but were a little concerned for James, he'd only had the bike for 3 weeks!
We reached Preston and were all together and looking comfortable. From there it was down to Whitwell. Paul and I decided to blast it but it was a false start as I forgot about a junction just after the start. Luckily Paul was paying attention in my slipstream and didn't crash through me!
After the junction we were off and the blast was excellent, reaching a speed of around 34mph on the downhill.
From Whitwell we headed to Codicote, and as is usual I passed someone I knew, a neighbour from Cowper Road. I will need to have a word with him and see if he fancies joining up for Saturday mornings.
James was starting to show signs of fatigue as we approached Codicote but bravely tried to keep up the effort. I asked James what route he fancied as I knew there was an easy way home or a longer loop. He suggested the longer option and we handed him the lead. That meant he could set the pace and get home in one piece. However, as we approached Ayots St Lawrence Paul pointed out that we were a man down! We were about to turn back when he came smiling round the corner. Not sure how the lead man ended up so far behind us.
Paul and I decided to get James home and then do the "hill" as our return to Harpenden. We left James at 8.58, 2 mins short of the 90 promised but I think he was glad to be home by that stage.
Paul and I went back to Peters Green then down to East Hyde and then up the hill. We were chatting when Paul says we're about to be overtaken. This guy on a mountain bike goes passed. We looked at each other then Paul says, lets go after him. So we did, taking him just before the summit and then he drafted in behind Paul for the descent and blast back to Harpenden.
All in all it was a good morning, 30 miles covered in just over 2 hours. The weather was ideal and it was good to give James a hand in his training. Also great to have Paul along, hopefully he'll be back next week and we can do a few more miles in our alloted time.
I met Paul at 7.15 and then it was up towards Peters Green to meet James. He was fully kitted in brand new gear and a classy looking mountain bike set up with slick tyres.
We headed from Peters Green towards Breechwood Green and then up to Preston. The road is undulating with some nice down's and steep short climbs. Paul and I were riding well within ourselves but were a little concerned for James, he'd only had the bike for 3 weeks!
We reached Preston and were all together and looking comfortable. From there it was down to Whitwell. Paul and I decided to blast it but it was a false start as I forgot about a junction just after the start. Luckily Paul was paying attention in my slipstream and didn't crash through me!
After the junction we were off and the blast was excellent, reaching a speed of around 34mph on the downhill.
From Whitwell we headed to Codicote, and as is usual I passed someone I knew, a neighbour from Cowper Road. I will need to have a word with him and see if he fancies joining up for Saturday mornings.
James was starting to show signs of fatigue as we approached Codicote but bravely tried to keep up the effort. I asked James what route he fancied as I knew there was an easy way home or a longer loop. He suggested the longer option and we handed him the lead. That meant he could set the pace and get home in one piece. However, as we approached Ayots St Lawrence Paul pointed out that we were a man down! We were about to turn back when he came smiling round the corner. Not sure how the lead man ended up so far behind us.
Paul and I decided to get James home and then do the "hill" as our return to Harpenden. We left James at 8.58, 2 mins short of the 90 promised but I think he was glad to be home by that stage.
Paul and I went back to Peters Green then down to East Hyde and then up the hill. We were chatting when Paul says we're about to be overtaken. This guy on a mountain bike goes passed. We looked at each other then Paul says, lets go after him. So we did, taking him just before the summit and then he drafted in behind Paul for the descent and blast back to Harpenden.
All in all it was a good morning, 30 miles covered in just over 2 hours. The weather was ideal and it was good to give James a hand in his training. Also great to have Paul along, hopefully he'll be back next week and we can do a few more miles in our alloted time.
Friday 11 September 2009
Early Evening Tempo Run
Decided to head out at 4.30pm after a gruelling workday. The tempo run is set at 12 min warm-up in z2/3 and then 24mins in Zone 4. The plan was to head over passed St Georges and then down to the Nicky Line and blast down and round to the park.
The 24 mins on was tricky as I'd set the heart rate zones as per the book which was tight. So it took me a few minutes to get the tempo right, when the heart went high I slowed but had to learn to just ease off a tad.
Traditionally I pass someone I know and this was to be no exception. I'd seen my neighbour Andy Buchanan preping for a mountain bike session a few hours earlier and sure enough here he was blasting up the Nicky Line as I cruised down. I recognised him at a distance and he was clearly shocked by my "how you doing Andy?" as he approached.
The run felt very comfortable and I was pleased to only stray outside the zone on the hillier sections. The pace was 7.19min /miles.
Overall, with the warm up and warm down it was a 48 min workout and I covered 5.7miles.
The 24 mins on was tricky as I'd set the heart rate zones as per the book which was tight. So it took me a few minutes to get the tempo right, when the heart went high I slowed but had to learn to just ease off a tad.
Traditionally I pass someone I know and this was to be no exception. I'd seen my neighbour Andy Buchanan preping for a mountain bike session a few hours earlier and sure enough here he was blasting up the Nicky Line as I cruised down. I recognised him at a distance and he was clearly shocked by my "how you doing Andy?" as he approached.
The run felt very comfortable and I was pleased to only stray outside the zone on the hillier sections. The pace was 7.19min /miles.
Overall, with the warm up and warm down it was a 48 min workout and I covered 5.7miles.
Thursday 10 September 2009
Wheato Loop at Dusk
As darkness began to descend I made my way out towards Wheathampstead for an easy 6 mile loop. The plan was to keep the HR in zone 3 & 4 and to concentrate on good form and cadence.
The run down to Wheathampstead was done in the light, very uneventful except for what I thought was a horse coming up behind me on the Lea Valley path. Turned out to be a single runner listening to his i-pod but seriously pounding the ground on every footfall. It was scary and made me concentrate further on a light touch on each step.
Going up the hill to the fields was easy for once and on analysing the garmin I saw the HR had risen to 160 but then recovered to 140 almost immediately. I've heard Niall talk about this sort of thing but never had it happen to me. Very nice it is too.
I felt strong going along the top and struggled to keep my pace down as I thought back to the Running Fource 5 mile time trial.
From Wheathampstead the darkness fell quickly but being back on paths it was straightforward. Took the Station Road ascent instead of Crabtree Lane in order to hit the 6 miles.
Lovely run finished with 15 mins of stretching.
The run down to Wheathampstead was done in the light, very uneventful except for what I thought was a horse coming up behind me on the Lea Valley path. Turned out to be a single runner listening to his i-pod but seriously pounding the ground on every footfall. It was scary and made me concentrate further on a light touch on each step.
Going up the hill to the fields was easy for once and on analysing the garmin I saw the HR had risen to 160 but then recovered to 140 almost immediately. I've heard Niall talk about this sort of thing but never had it happen to me. Very nice it is too.
I felt strong going along the top and struggled to keep my pace down as I thought back to the Running Fource 5 mile time trial.
From Wheathampstead the darkness fell quickly but being back on paths it was straightforward. Took the Station Road ascent instead of Crabtree Lane in order to hit the 6 miles.
Lovely run finished with 15 mins of stretching.
Wednesday 9 September 2009
Evening Sprint and Drafting
On the back of the lunchtime reps it was out for an evening spin with Adrian. He's off to Chicago for a week and with the night's closing in fast, tonight had to be done.
We set off for Wheathampstead and planned to do 1min on - 1 off from there to Lemsford. At the top of the hill we were off with Adrian setting a pace of 30mph down the hill. I was drafting right on his wheel and had to hit the breaks a few times. After his minute I was on and managed to maintain 24-25mph with Adrian tucked in nicely. Over to him and the pace was maintained. My final spell to Lemsford kept the pace up. That was our best session, our handovers were very smooth and our drafting very tight.
From Lemsford it was up the hill to Old Welwyn. We decided our next sprint would be from there to Codicote. Adrian hit the front and set a daunting pace, I held his wheel but on the handover struggled with the wind and hill. I handed to Adrian who also struggled. In fact he was out of the seat driving up the hill. My final spell was carnage, the pace was dropping and I jumped out of the seat to keep some momentum but the legs were finished and I had to get back in the seat and grit my teeth. We made it to the High Street and both of us were wasted.
From Codicote we took the road to Kimpton. That was enough of a recovery for us to draft our way along to Harpenden at a tasty 18-20mph.
Got home and the Garmin showed we'd done 20.5miles, averaged 21.2/23.8/21.1 for the miles we'd put the effort in. Overall it was another good session and it didn't feel too bad on the back of the rep session. Easy day tomorrow.
We set off for Wheathampstead and planned to do 1min on - 1 off from there to Lemsford. At the top of the hill we were off with Adrian setting a pace of 30mph down the hill. I was drafting right on his wheel and had to hit the breaks a few times. After his minute I was on and managed to maintain 24-25mph with Adrian tucked in nicely. Over to him and the pace was maintained. My final spell to Lemsford kept the pace up. That was our best session, our handovers were very smooth and our drafting very tight.
From Lemsford it was up the hill to Old Welwyn. We decided our next sprint would be from there to Codicote. Adrian hit the front and set a daunting pace, I held his wheel but on the handover struggled with the wind and hill. I handed to Adrian who also struggled. In fact he was out of the seat driving up the hill. My final spell was carnage, the pace was dropping and I jumped out of the seat to keep some momentum but the legs were finished and I had to get back in the seat and grit my teeth. We made it to the High Street and both of us were wasted.
From Codicote we took the road to Kimpton. That was enough of a recovery for us to draft our way along to Harpenden at a tasty 18-20mph.
Got home and the Garmin showed we'd done 20.5miles, averaged 21.2/23.8/21.1 for the miles we'd put the effort in. Overall it was another good session and it didn't feel too bad on the back of the rep session. Easy day tomorrow.
Killer Lunchtime Reps
I headed down to the Lea Valley path for my 6 x 800m rep session thinking it had been a few weeks. Indeed it had been more than a month due to illness and a holiday.
In any case I had Niall’s words echoing in my head and set off on rep 1 like there was a place for Scotland in the World Cup finals riding on it. I set off way too fast and by the end of the rep was gasping badly.
The following reps were hard. My perceived effort was through the roof and the breathing / heart rate / legs all felt as if they were on the end of a very red-line.
The garmin confirmed I’d set off at 4.40 mile pace on rep 1. Obviously I couldn’t sustain that and the average slipped to 5.43. Overall I was delighted and it was a fast session if an absolute killer.
In any case I had Niall’s words echoing in my head and set off on rep 1 like there was a place for Scotland in the World Cup finals riding on it. I set off way too fast and by the end of the rep was gasping badly.
The following reps were hard. My perceived effort was through the roof and the breathing / heart rate / legs all felt as if they were on the end of a very red-line.
The garmin confirmed I’d set off at 4.40 mile pace on rep 1. Obviously I couldn’t sustain that and the average slipped to 5.43. Overall I was delighted and it was a fast session if an absolute killer.
Tuesday 8 September 2009
Darkness at the edge of town
After a Monday rest day which was very much required today was a chance to ease back into the week. I blew the swim at lunchtime because of work, so it was an early evening run instead.
The object was to keep the heart rate low and focus on good leg turnover and form. I decided to head down Station Road and along the new path to Cooters End Lane, up the hill and home.
The light faded fast as I set off and along the path parallel to Coldharbour Lane it was pitch black. By the time I reached the fields I'd decided I would definetely eat my carrots.
It was beautiful going along the path, the darkening sky was lit by trains zipping passed and planes landing and taking off from Luton.
I plodded my way up Cooters End Lane humming a bit of Springsteen and thinking this was a great route. On hitting Harpenden, it was back to dodging commuters and cars, ho hum the peace couldn't last forever.
It was a good warm up for the week and the average HR was 140. Tomorrow is interval day, so I hope its a bit cooler than today.
The object was to keep the heart rate low and focus on good leg turnover and form. I decided to head down Station Road and along the new path to Cooters End Lane, up the hill and home.
The light faded fast as I set off and along the path parallel to Coldharbour Lane it was pitch black. By the time I reached the fields I'd decided I would definetely eat my carrots.
It was beautiful going along the path, the darkening sky was lit by trains zipping passed and planes landing and taking off from Luton.
I plodded my way up Cooters End Lane humming a bit of Springsteen and thinking this was a great route. On hitting Harpenden, it was back to dodging commuters and cars, ho hum the peace couldn't last forever.
It was a good warm up for the week and the average HR was 140. Tomorrow is interval day, so I hope its a bit cooler than today.
Sunday 6 September 2009
Sunday but not an easy run
Niall was needing to be back home for 8, so the Running Fource were scheduled to depart his at 7. On top of the earlier start Niall had suggested a fast one. Oh no.
I initially said I wasn't up for it but then had a vision of Niall's blog and decided I couldn't take the humiliation. So I decided I would be there and stay with the pace for 3 miles then duck out wherever they were and have a slow run home.
I met Paul on the way down, then Niall emerged with sun-glasses and cap, I checked the sky and yep it was still overcast. He took the slagging well.
Simon pounded down the road, we never asked but I suspect he'd already done 11 miles. So with Dave in Wolverhampton wishing he wasn't, we were off.
The decision was Heartwood via Pipers Lane. The pace was hot but unusually I was able to cope and that brought a compliment from Niall as we pounded up Crabtree Lane. As we passed Meadway and started cutting across to the Lane, the pace started to show but I clung on to the group. When Paul announced they were cutting off in 500m I decided I was staying with them no matter how hard it was.
I normally fall back on hills like this but stayed with Paul as he pursued Simon and Niall. At one point Paul said something along the lines "chuffin' norah, what pace does your garmin say?", "6.50" I spluttered, "and its chuffin' uphill" said Paul. Yes, my thoughts exactly.
The 500m was quite a bit longer but we stayed as a four to the turn and then the lads were off. I slowed my pace got my heart rate back to zone 4 and headed for Childwickbury.
It was an uneventful trot down the hill and across to Beeson End. I concentrated on form and tried to stay light. The hill was pretty easy and at the top I stepped it up until I reached the West Common roundabout. From thereI eased off and took the remainder of the run as a warm-down.
11.2miles were completed with an average HR of 155 which is zone 4 for me. Overall I was pleased with the run. The first 3 miles were good given the efforts of my previous 2 days.
I initially said I wasn't up for it but then had a vision of Niall's blog and decided I couldn't take the humiliation. So I decided I would be there and stay with the pace for 3 miles then duck out wherever they were and have a slow run home.
I met Paul on the way down, then Niall emerged with sun-glasses and cap, I checked the sky and yep it was still overcast. He took the slagging well.
Simon pounded down the road, we never asked but I suspect he'd already done 11 miles. So with Dave in Wolverhampton wishing he wasn't, we were off.
The decision was Heartwood via Pipers Lane. The pace was hot but unusually I was able to cope and that brought a compliment from Niall as we pounded up Crabtree Lane. As we passed Meadway and started cutting across to the Lane, the pace started to show but I clung on to the group. When Paul announced they were cutting off in 500m I decided I was staying with them no matter how hard it was.
I normally fall back on hills like this but stayed with Paul as he pursued Simon and Niall. At one point Paul said something along the lines "chuffin' norah, what pace does your garmin say?", "6.50" I spluttered, "and its chuffin' uphill" said Paul. Yes, my thoughts exactly.
The 500m was quite a bit longer but we stayed as a four to the turn and then the lads were off. I slowed my pace got my heart rate back to zone 4 and headed for Childwickbury.
It was an uneventful trot down the hill and across to Beeson End. I concentrated on form and tried to stay light. The hill was pretty easy and at the top I stepped it up until I reached the West Common roundabout. From thereI eased off and took the remainder of the run as a warm-down.
11.2miles were completed with an average HR of 155 which is zone 4 for me. Overall I was pleased with the run. The first 3 miles were good given the efforts of my previous 2 days.
Saturday 5 September 2009
September 5 – 25 mile Bike Preston-Codicote Loop
The plan was an easy 90 minute ride concentrating on cadence and pedal efficiency.
The morning was glorious, very little wind and not a cloud in the sky. Lazarus arrived 5 minutes ahead of departure at 7.10am, so a brisk check of the bike and we were off. The legs were ok after the tempo run, although I was feeling the calves slightly I knew the main effort was going to come from the quads this morning.
We headed for East Hyde and then up the hill towards Peters Green. Then it was a swift left to Tea Green and from there the hills to Preston.
It was a good morning with little traffic but an unbelievable number of squashed rabbits, never seen so many! The ups were comfortable with HR reaching 151 and the downs were fun, maxed at 35mph which was sweet.
After Preston we headed for Langley, skirting Knebworth and seeing a family of deer for the effort. Just there we were taken by a car who proceeded to run over a dead rabbit. It popped like a bottle of champagne but the stench as we passed was gross.
Langley was interesting a tough climb in, short down out followed by another climb to Coddicote. From there it was back to Wheathampstead, passing the golf courses which were already busy.
The wind had started to pick up at Langley and as we came down towards Wheato it was in our faces and making it tough to maintain pace.
In Wheato we hit the hill hard and worked our way up at a good romp. On the top we threw in a couple of drafting sprints all the way to Harpenden. That was a killer, the wind adding to the difficulty. On reaching Harpenden the fatigue hit and we cruised along Top Street Way to home.
Excellent ride. Good cadence was maintained and the pedals felt efficient and balanced.
25 miles in 1h32m, average 15.9mph,, max 35mph and 1575cals burned. Lovely start to the weekend and my wedding anniversary.
The morning was glorious, very little wind and not a cloud in the sky. Lazarus arrived 5 minutes ahead of departure at 7.10am, so a brisk check of the bike and we were off. The legs were ok after the tempo run, although I was feeling the calves slightly I knew the main effort was going to come from the quads this morning.
We headed for East Hyde and then up the hill towards Peters Green. Then it was a swift left to Tea Green and from there the hills to Preston.
It was a good morning with little traffic but an unbelievable number of squashed rabbits, never seen so many! The ups were comfortable with HR reaching 151 and the downs were fun, maxed at 35mph which was sweet.
After Preston we headed for Langley, skirting Knebworth and seeing a family of deer for the effort. Just there we were taken by a car who proceeded to run over a dead rabbit. It popped like a bottle of champagne but the stench as we passed was gross.
Langley was interesting a tough climb in, short down out followed by another climb to Coddicote. From there it was back to Wheathampstead, passing the golf courses which were already busy.
The wind had started to pick up at Langley and as we came down towards Wheato it was in our faces and making it tough to maintain pace.
In Wheato we hit the hill hard and worked our way up at a good romp. On the top we threw in a couple of drafting sprints all the way to Harpenden. That was a killer, the wind adding to the difficulty. On reaching Harpenden the fatigue hit and we cruised along Top Street Way to home.
Excellent ride. Good cadence was maintained and the pedals felt efficient and balanced.
25 miles in 1h32m, average 15.9mph,, max 35mph and 1575cals burned. Lovely start to the weekend and my wedding anniversary.
September 4 - Swim and Tempo Run
Holidays, sickness and work had meant no swimming for a couple of weeks which is disappointing. I was worried that the progress made in July could all have been lost.
So my first swim was to be an easy session focused on the rotation and bilateral breathing that had been going well.
I arrived at the pool and was surprised how quiet it was. Schools are back and it means the lanes are less congested.
I kicked off with an easy 4 lengths of crawl and breast stroke and then moved onto drills. Starting with breathing to the off-side, one-arm lengths and then bilateral breathing. It was all a bit rusty but what can you expect. To finish I through a couple of quick intervals, those got the arms burning but I’m not sure for all the effort that I was much quicker. Anyway it was good to get back in the pool.
The evening was lovely and I was delighted Adrian aka Lazarus was able to join me for the tempo run. We kicked off at his house and set off for the top of the Nicky line at a low pace. This was a bit painful as it was slow and Adrian was gagging for a decent paced run. After the warm up it was 24 mins on Zone 4 but within minutes I was in Zone 5 and Adrian reported we were doing 6.40’s. We slowed to 7.10 and the heart rate tottered between zones 4 & 5. The new pace was easy and I focused on form and short fast strides. I noticed I was taking 2 steps for almost every one of Adrian’s. We turned off the Nicky Line at the wood and immediately felt the effort increase as we hit the incline. I felt fine and kept the pace up. We moved through the fields and then down towards the manor house. As we turned off down the lane to the park I felt the pace hurting for the first time. Adrian at that point states I look comfortable, which was encouraging as I looked relaxed and held my form but I was feeling it. We finished the lane but instead of taking the downhill to the sports centre we did a sharp right and headed back up towards the Manor House. This was uphill and into the wind, and to keep the pace up was a massive effort. The clock ticked 24 mins just after the Manor and from there it was a slow jog and recovery back to Adrian’s.
Overall we covered 3.37miles in 24 mins which was an average of 7.08’s. It felt very comfortable apart from the end and gives hope of a decent Herts10k if I keep healthy.
So my first swim was to be an easy session focused on the rotation and bilateral breathing that had been going well.
I arrived at the pool and was surprised how quiet it was. Schools are back and it means the lanes are less congested.
I kicked off with an easy 4 lengths of crawl and breast stroke and then moved onto drills. Starting with breathing to the off-side, one-arm lengths and then bilateral breathing. It was all a bit rusty but what can you expect. To finish I through a couple of quick intervals, those got the arms burning but I’m not sure for all the effort that I was much quicker. Anyway it was good to get back in the pool.
The evening was lovely and I was delighted Adrian aka Lazarus was able to join me for the tempo run. We kicked off at his house and set off for the top of the Nicky line at a low pace. This was a bit painful as it was slow and Adrian was gagging for a decent paced run. After the warm up it was 24 mins on Zone 4 but within minutes I was in Zone 5 and Adrian reported we were doing 6.40’s. We slowed to 7.10 and the heart rate tottered between zones 4 & 5. The new pace was easy and I focused on form and short fast strides. I noticed I was taking 2 steps for almost every one of Adrian’s. We turned off the Nicky Line at the wood and immediately felt the effort increase as we hit the incline. I felt fine and kept the pace up. We moved through the fields and then down towards the manor house. As we turned off down the lane to the park I felt the pace hurting for the first time. Adrian at that point states I look comfortable, which was encouraging as I looked relaxed and held my form but I was feeling it. We finished the lane but instead of taking the downhill to the sports centre we did a sharp right and headed back up towards the Manor House. This was uphill and into the wind, and to keep the pace up was a massive effort. The clock ticked 24 mins just after the Manor and from there it was a slow jog and recovery back to Adrian’s.
Overall we covered 3.37miles in 24 mins which was an average of 7.08’s. It felt very comfortable apart from the end and gives hope of a decent Herts10k if I keep healthy.
Tuesday 1 September 2009
31 August, Bike Sprints - Easy Run
Bank holiday Monday was back in Harpenden. I was considering sneaking an evening run when the text from Adrian arrived suggesting some bike sprints down by Redbourn. The boss gave the green light and I was off.
An easy warm up and chat with Adrian took us down to Redbourn and then onto the back road to Studham where would sprint/draft. The plan was 1 min on - 1 min off, 5 sets each. We were both focused on keeping the cadence in the 90-100 zone and also reminded each other to keep the feet light on the pedals.
I took the lead on set one, pushing 20mph fairly comfortably. Adrian took over and kept the pace the same. On my second stint I pushed it a bit and Adrian fell off the back. That was a shock and I had to slow to let him back. I returned to the 20mph speed and did an extra minute, then Adrian went back on and took us to Studham. He was knackered after a camping weekend in Kent-West Sussex.
We had a 10 minute break and then the return leg. We agreed to stay at 18.5-19.0mph for the return and then Adrian was off. I looked at the speedo and we were doing 22.5! I took over and kept the pace up, then it was back to Lazarus who maintained the pace. I was shocked but delighted that he was back. I took over for the final push to Redbourn and heard Adrian scream that round the next bend we'd have a straight run, he was right and so it was head down and full pelt. I reached 32.4mph before burning out. Unluckily Adrian hadn't been able to stay on my wheel for that bit.
We regained our breath going passed Redbourn and threw in one final sprint between the roundabouts. Adrian set off for the first half and it was a struggle to hang on, then he passed to me and it was a laboured push to the finish. I was so focused I missed that Adrian had fallen off immediately and so I was half way up the hill home when he caught up.
Brilliant bike session and possibly seeing the rewards of three intense sessions in Scotland.
On getting home I decided to throw in a run and see how the legs felt. Amazingly they were in the groove from the off and so I set off towards Southdown, then up over the top, down Crabtree Lane, along Coldharbour Lane and up passed the Red Cow, the Cemetry, St Gearges and home. During the run I was trying to keep the heart rate down, keep the cadence up and form good. I averaged 8.29 for 4 miles and felt as if I'd not been trying. All in all an encouraging day.
An easy warm up and chat with Adrian took us down to Redbourn and then onto the back road to Studham where would sprint/draft. The plan was 1 min on - 1 min off, 5 sets each. We were both focused on keeping the cadence in the 90-100 zone and also reminded each other to keep the feet light on the pedals.
I took the lead on set one, pushing 20mph fairly comfortably. Adrian took over and kept the pace the same. On my second stint I pushed it a bit and Adrian fell off the back. That was a shock and I had to slow to let him back. I returned to the 20mph speed and did an extra minute, then Adrian went back on and took us to Studham. He was knackered after a camping weekend in Kent-West Sussex.
We had a 10 minute break and then the return leg. We agreed to stay at 18.5-19.0mph for the return and then Adrian was off. I looked at the speedo and we were doing 22.5! I took over and kept the pace up, then it was back to Lazarus who maintained the pace. I was shocked but delighted that he was back. I took over for the final push to Redbourn and heard Adrian scream that round the next bend we'd have a straight run, he was right and so it was head down and full pelt. I reached 32.4mph before burning out. Unluckily Adrian hadn't been able to stay on my wheel for that bit.
We regained our breath going passed Redbourn and threw in one final sprint between the roundabouts. Adrian set off for the first half and it was a struggle to hang on, then he passed to me and it was a laboured push to the finish. I was so focused I missed that Adrian had fallen off immediately and so I was half way up the hill home when he caught up.
Brilliant bike session and possibly seeing the rewards of three intense sessions in Scotland.
On getting home I decided to throw in a run and see how the legs felt. Amazingly they were in the groove from the off and so I set off towards Southdown, then up over the top, down Crabtree Lane, along Coldharbour Lane and up passed the Red Cow, the Cemetry, St Gearges and home. During the run I was trying to keep the heart rate down, keep the cadence up and form good. I averaged 8.29 for 4 miles and felt as if I'd not been trying. All in all an encouraging day.
29 August, Run to the Coves and back
It was a blustery day in Kintyre so the bike was banned. Instead it was time for a quick hour on the legs. I focused on good cadence and wanted to keep the heart rate in zone 3 and 4 on the hills, so I decided to head for the Coves and see how I got on.
The run over was good, heart rate was steady and my form was good on the ups and downs. It was amazing to run in beautiful surroundings and see one or two cars, a few sheep and absolutely nothing else.
I reached the Coves in just under half an hour and turned for home into the breeze. I kept the focus on cadence and form, and cruised home. The heart rate edged up on the second leg but I felt remarkably strong and comfortable.
I reached home in a total time of 57 mins, which meant a negative split into the wind without trying. I like it peeps.
The run over was good, heart rate was steady and my form was good on the ups and downs. It was amazing to run in beautiful surroundings and see one or two cars, a few sheep and absolutely nothing else.
I reached the Coves in just under half an hour and turned for home into the breeze. I kept the focus on cadence and form, and cruised home. The heart rate edged up on the second leg but I felt remarkably strong and comfortable.
I reached home in a total time of 57 mins, which meant a negative split into the wind without trying. I like it peeps.
28 August, Kilberry-Tarbert Bike and Run
The second leg of the B8024 was cracked on a breezy morning in Kintyre. The object of the ride was to keep a high cadence and low profile through the wind. The first 15 miles to Tarbert had the wind behind so that was easy and fast. The hills on this leg were steeper but shorter than the ride a couple of nights earlier. On reaching Tarbert in 54 mins it was time for a quick drink and jaffa cake.
The return to Kilberry was into the wind, so the low profile was working well and the high cadence made it feel efficient. Pushed up the hills and tried to sprint down, top speed was a nice 32.8mph. The 15 moles were completed in 60mins, all due to the wind.
After getting back I set off for a short run. The legs took 0.5miles to find their form, after that it was easy and they felt strong.
The return to Kilberry was into the wind, so the low profile was working well and the high cadence made it feel efficient. Pushed up the hills and tried to sprint down, top speed was a nice 32.8mph. The 15 moles were completed in 60mins, all due to the wind.
After getting back I set off for a short run. The legs took 0.5miles to find their form, after that it was easy and they felt strong.
26 August, Hilly Ride in Kintyre
The B8024 in Kintyre is a classic Scottish single track road providing road access for a handful of houses and farms. Our campsite was halfway along the 30 mile road. It was a hilly beast with a 2 mile climb and a series of short steep climbs. As well as the climbs it had the corresponding downhills, a 2 miler and the short steep ones. I decided I had to do the full length of the road before the holiday was over.
Session 1 was the 15 miles back to Lochgilphead and back, a cheeky 30 miles with 4 miles of solid climbing.
I set off focused on cadence and keeping my energy for the climb which I thought would be murder. On the way I saw a group of Grouse, lucky I had no gun, a family of seals, a deer and a million rabbits.
I reached the bottom of the hill 42 mins into the ride and started the up. It wasn't as tough as the ride in the Ochils and I made it up comfortably. The climb was 18 mins solid.
The downhill section was interesting. After the 29mph with Roddy I felt confident enough to go for it. That was a mistake. This was a single track road, which was wet after some rain and I was riding it for the first time. So... as I was flying along at 27mph I saw a car, shat a brick, hit the brakes, skidded, feet came out of the clips, major wobble, held on and screamed my way passed the car. "I command my angels concerning you" was the first thing that entered my head. Phew.
After that I took it easy on the downhill.
The 15 miles took 1.07, then it was time to turnaround and do the same journey in reverse. Compared to the first leg it was uneventful. 1.07 to complete and had to stand on only one short sharp climb.
Session 1 was the 15 miles back to Lochgilphead and back, a cheeky 30 miles with 4 miles of solid climbing.
I set off focused on cadence and keeping my energy for the climb which I thought would be murder. On the way I saw a group of Grouse, lucky I had no gun, a family of seals, a deer and a million rabbits.
I reached the bottom of the hill 42 mins into the ride and started the up. It wasn't as tough as the ride in the Ochils and I made it up comfortably. The climb was 18 mins solid.
The downhill section was interesting. After the 29mph with Roddy I felt confident enough to go for it. That was a mistake. This was a single track road, which was wet after some rain and I was riding it for the first time. So... as I was flying along at 27mph I saw a car, shat a brick, hit the brakes, skidded, feet came out of the clips, major wobble, held on and screamed my way passed the car. "I command my angels concerning you" was the first thing that entered my head. Phew.
After that I took it easy on the downhill.
The 15 miles took 1.07, then it was time to turnaround and do the same journey in reverse. Compared to the first leg it was uneventful. 1.07 to complete and had to stand on only one short sharp climb.
25th August, Easy Run in Kintyre
After the mega ride on Saturday I decided an easy run was in order. I was given an hour by the boss and set off towards along the coastal path. It was a bit boggy in places and there were two streams to get across but it was enjoyable.
I turned after a mile as the path disappeared and got the shock of my life. I'd been running with a nice wind behind me and now had to run into it. I focused on leg turnover, short strides and upright head which seemed to do the business.
An uphill gradient was next, a bit like Beeson End lane with a gale! It had the heart fluttering but the legs felt ok. On reaching Kilberry I turned for home and enjoyed being blown back down the hill. The legs were turning fast and I hit 6min mile pace while laughing my head off. Just as well there was no one around.
A stretch finished off my hour which was enjoyable.
I turned after a mile as the path disappeared and got the shock of my life. I'd been running with a nice wind behind me and now had to run into it. I focused on leg turnover, short strides and upright head which seemed to do the business.
An uphill gradient was next, a bit like Beeson End lane with a gale! It had the heart fluttering but the legs felt ok. On reaching Kilberry I turned for home and enjoyed being blown back down the hill. The legs were turning fast and I hit 6min mile pace while laughing my head off. Just as well there was no one around.
A stretch finished off my hour which was enjoyable.
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