Excellent sports day for the Murray clan. Jack winning the 200m and 70m runs and Olivia in the winning relay. Medals galore.
I had the gear with me for a run home from Markyate. We were supposed to be 4 but by the time we got going it was just me and Jamie.
It was chatting pace all the way. Up and down to Markyate, up the hill to Pepperstock and then along to Kinsbourne Green.
The rain was falling which made it a refreshing run. Jamie did well, setting a good pace on the flat but struggling a bit up the hills.
Legs felt good. 7 miles at just under 9 pace. Easy peasy.
Friday 18 June 2010
Thursday 17 June 2010
Bison Hill 1, Kenny 0
This was my first outing on the bike with my imaginary friend Adrian. We met at 6.30 and reckoned a 2 hour spin was appropriate.
We headed for Redbourn and then out to Gaddeson Row. We were into the wind which would pay dividends later.
We headed up the hill to Potten End. A decent climb but no bother as we're only at mile 10.
Down through Ashridge and we're on familiar Berko Half Marathon territory. We spot a lone rider and decide to hunt him down and speed passed. Adrian drags me along and as we get close I take the lead and power passed. Surprisingly the solo rider tags on the back and hangs on. We spin along with the 3 of us exchanging front spot. Awesome.
From Ashridge it was down to the bottom of Bison Hill. Its the most serious hill in the locality and last year I ate it up. This was my first attempt of 2010. Mmmm. I'm not as hard as I was last year. I struggled up the hill, at times on the brink of the unthinkable. I made it though. Recovery was long.
We eventually did recover and on the ride down to Markyate we put in a session at 24mph. Swapping our turns at the front every 2-3mins.
After Markyate it was Slip End and I managed to hit 40.5mph in the dips.
From Slip End it was the back roads via Pepperstock and Kinsbourne Green. By the time I made it home that was 32miles.
After dropping the bike I took a quick run. Just a loop down Crabtree Lane and back up Station Road. Enough to get through the bike-run transition.
Tomorrow the plan is a run back from Markyate.
We headed for Redbourn and then out to Gaddeson Row. We were into the wind which would pay dividends later.
We headed up the hill to Potten End. A decent climb but no bother as we're only at mile 10.
Down through Ashridge and we're on familiar Berko Half Marathon territory. We spot a lone rider and decide to hunt him down and speed passed. Adrian drags me along and as we get close I take the lead and power passed. Surprisingly the solo rider tags on the back and hangs on. We spin along with the 3 of us exchanging front spot. Awesome.
From Ashridge it was down to the bottom of Bison Hill. Its the most serious hill in the locality and last year I ate it up. This was my first attempt of 2010. Mmmm. I'm not as hard as I was last year. I struggled up the hill, at times on the brink of the unthinkable. I made it though. Recovery was long.
We eventually did recover and on the ride down to Markyate we put in a session at 24mph. Swapping our turns at the front every 2-3mins.
After Markyate it was Slip End and I managed to hit 40.5mph in the dips.
From Slip End it was the back roads via Pepperstock and Kinsbourne Green. By the time I made it home that was 32miles.
After dropping the bike I took a quick run. Just a loop down Crabtree Lane and back up Station Road. Enough to get through the bike-run transition.
Tomorrow the plan is a run back from Markyate.
Monday 14 June 2010
Back from ankle buster
So the ankle felt better and I had the chance to get the demons behind me. I had to return a hire car to Enterprise in St Albans.
Easy run home, decided to take the road just to make sure there was no problem. Easy it was too and I strolled it in just over 45 mins. That's an easy 9min pace into the wind.
Good to be back. Now I need to get my head down and get some fitness back. The holidays are over.
Easy run home, decided to take the road just to make sure there was no problem. Easy it was too and I strolled it in just over 45 mins. That's an easy 9min pace into the wind.
Good to be back. Now I need to get my head down and get some fitness back. The holidays are over.
Monday 7 June 2010
Return of the Jedi, a bit over 5 miles
So Jedi Master Niall was back in town for the day. We met late on as we both had cars to return to St Albans. The plan was to run gently back and then I'd drop him at the airport.
The drop dragged on as Niall had trashed his car, mine was spotless. With the clock ticking we needed to make haste and set off for Heartwood.
The first part is downhill so we were steady and chatting freely. We then had to turn onto the trail up through the fields. That's when disaster struck. Right foot slipped into a pothole and twist with a capital T. Even the Jedi master said "Ouch".
I walked the initial pain off and then we set off up the hill. It was sore but seemed to be getting better. Then I'd hit a divot or a tree root and "ouch".
It was a bad one. We made it home but all the way I was thinking - walk you idiot - but walking's not allowed for Jedi's.
Anyway, made it, got the compression and ice on it. Up and down stairs is painful. I've not had an ankle this dodgy since playing football over in London Colney against some bunch of morons.
Hopefully I'll be back by the weekend.
The Jedi master was in supreme form. The hills were just pimples and the pace was just above a walk for him. That's why he's the master.
The drop dragged on as Niall had trashed his car, mine was spotless. With the clock ticking we needed to make haste and set off for Heartwood.
The first part is downhill so we were steady and chatting freely. We then had to turn onto the trail up through the fields. That's when disaster struck. Right foot slipped into a pothole and twist with a capital T. Even the Jedi master said "Ouch".
I walked the initial pain off and then we set off up the hill. It was sore but seemed to be getting better. Then I'd hit a divot or a tree root and "ouch".
It was a bad one. We made it home but all the way I was thinking - walk you idiot - but walking's not allowed for Jedi's.
Anyway, made it, got the compression and ice on it. Up and down stairs is painful. I've not had an ankle this dodgy since playing football over in London Colney against some bunch of morons.
Hopefully I'll be back by the weekend.
The Jedi master was in supreme form. The hills were just pimples and the pace was just above a walk for him. That's why he's the master.
Sunday 6 June 2010
Easy Does It, bike & run
Half term and a busy period at work has made it really difficult to get any training done. My last run was 2 weeks ago and apart from pottering about town I've not been on the bike for over 2 weeks. A couple of tame swims don't count.
So it was good to get out tonight. I hooked up with Anthony. We'd done our rain and snow runs through the winter and tonight was payback time. It was a perfect evening, warm, light breeze, not too humid.
We headed down to the Luton path and at COoter's End headed over East Hyde and up to Peters Green. The chat and banter was excellent. We sorted the World Cup, England have a chance, especially now Gerard is captain, oh yeah, and Stevie's definetly off to Real Madrid.
Anthony relived Istanbul 2005, Champions League final. His story of organising the trip for 10 scousers was hilarious.
Just outside Peters Green and 6 miles in I left Anthony to make his own way back. I had to pick up my bike which had been borrowed by James Cole for today'a Blenheim Triathlon. He did well and the bike helped make it a reasonable time.
I cycled home and was delighted to be out.
Overall it was a nice and easy session. The legs feel good and hopefully with holidays and the work schedule looking a bit more reasonable I can establish a pattern to my training again.
So it was good to get out tonight. I hooked up with Anthony. We'd done our rain and snow runs through the winter and tonight was payback time. It was a perfect evening, warm, light breeze, not too humid.
We headed down to the Luton path and at COoter's End headed over East Hyde and up to Peters Green. The chat and banter was excellent. We sorted the World Cup, England have a chance, especially now Gerard is captain, oh yeah, and Stevie's definetly off to Real Madrid.
Anthony relived Istanbul 2005, Champions League final. His story of organising the trip for 10 scousers was hilarious.
Just outside Peters Green and 6 miles in I left Anthony to make his own way back. I had to pick up my bike which had been borrowed by James Cole for today'a Blenheim Triathlon. He did well and the bike helped make it a reasonable time.
I cycled home and was delighted to be out.
Overall it was a nice and easy session. The legs feel good and hopefully with holidays and the work schedule looking a bit more reasonable I can establish a pattern to my training again.
Subscribe to:
Posts (Atom)