Week 8

Another week and more pain. It's definitely getting harder but I'm beginning to feel the benefits (more about that later). So what happened this week.

No running Monday as I was in Lyons for the day and had to start early.

Tuesday - 8 x 1km interval session first thing in the morning. It's been a little warmer this week so not quite such an effort to get out and go running but the thought of these intervals was not a huge motivator. After a short warm-up, I ran each km interval in between 3:49 to 3:52. This is not quite 10k speed but for an interval session at this time in the morning, it wasn't bad going. 15km in just under 1:09.

Wednesday - Only early morning runs during the week so I won't go on about how hard these are, how tired I feel, how dark it is, how lonely I feel, ... OK I'll stop now. Recovery run this morning. Most pleasant 13.7km in just over an hour. Felt good to enjoy a run.

Thursday - Short VMA session planned this morning: 12 x 200m in 42-43 seconds off 200 recovery. I started on pace and quickly sped up to run the intervals in 39 - 40 seconds. The idea was to be above marathon pace but not to tire yourself out too quickly. Probabaly could have run a second block of 12 at the same pace or thereabouts so not completely exhausting. Find I recover fairly quickly at the moment. 10.5 km all up in 48 minutes.

Friday - Recovery run. 11.1k in 50 minutes. Very steady and enjoyable. Weather is definitely improving.

Saturday - Since it's the school holidays and both Andy and Nick are away, I arranged with Laurence to run a little later than usual and to go to Cora and around. Laurence was supposed to skip Cora while I ran and caught her up afterwards. As it turned out, Laurence encouraged me to leave her earlier on and that we would meet at Pavillon de la Muette as she wanted to cut the run a little short. I took off at this point and ran hard to Cora at Marathon pace. I managed 8 km at around 4:15 pace (bar the uphill section to Pavillon de la Muette in 4:33) but was feeling full of energy after a good night's sleep. 15.4km all up in 1:14. First time in a long time that I've been able to run so far at marathon pace. I interpreted this as a good sign of the benefits from my recent training and it's encouraging me to push it further.

80 km for the week despite the lack of a long Sunday run due to the cross-country. Pretty good effort.

Race photos - Aulnay

Here's some photos of the race in Aulnay with me in action (looking tired).

The team just before the start (Eric, Thierry, José, Miguel, Me, Régis and Bruno W)


Thanks to Jean-Claude and Dominique for the photos of the race.

LIFA Cross country - Aulnay sous Bois

This was the moment I'd been dreading: arriving at the Parc Départemental at Aulnay to see plenty of runners, loads of mud and hills galore. I wandered around to begin with looking for the St Germain tent, in vain, and it was only when I thought that the others hadn't yet arrived that Miguel came up to me and showed me the base camp, hidden behind the sausage and chips wagon !

The smell of a good sausage and chips was far more tempting than undressing and getting my running kit on, so I hung around, waiting for the race to be cancelled so that I could go home. Unfortunately, this wasn't to be so I chatted with the others from the club: Eric, Bruno W, Thierry, José and Régis. We all knew that this was to be our last race of the cross-country season as none of us were talented enough to get through this round and onto the nationals afterwards.

After a short warm-up with Régis, we lined up at the start, in starting block number 3, all 6 of us, joking around and waiting for the gun. The marshalls checked that nobody's toes were over the start line and then the gun went. The gun went again - false start !! Marvellous, just when I hoped it was going to be all over with, back we went again to line up in our box. The gun went again, for good this time, and we were off.

I settled into an easy rhythm, not wanting to tire too early, knowing that I would be towards the back of the race anyway. The course was well mapped and involved a large circuit of the park (3km around each loop) to be run 3 times. There were 2 large hills to be negotiated on each lap and we hit the first at the end of the sprint start. I was about 30th from the back of the race and a couple of runners ahead of Régis. I could see José just ahead and Miguel was there on the side of the course to tell me that I'd made a good start and to keep it up.

After the initial burst at the start, the race settled down quickly and there wasn't much changing of places as we went around the first lap. I was listening to the breathing of the runners around me and I could tell that they were suffering as much as I was. This continued into the second lap and then towards the end of the second, Régis came past, just before the second hill of the lap. I couldn't match his speed up the hill and having made the break I wasn't able to get back to him again. My motivation dropped at this point and I only wanted to finish, but there was still a lap to do.

Miguel encouraged me as I passed him again. He told me to chase the 2 runners ahead and to take them before the end. I focused on this task and closed them down and overtook them and on the back straight of the third lap and then I just concentrated on running hard until the finish.

I sprinted to the line and finished in 37:11 in 163rd position (out of 189 finishers). Régis had made almost 30 seconds on me and Thierry was only 6 seconds in front of him. Overall I was pleased with my race and my performance was in line with expectations. Régis just showed again what a great cross-country runner he is. Thank God all of that is over until next year now.

Week 7

Another week into the training schedule for the marathon. Time passes so quickly at the moment that I find it hard to beliwe that I've already finished the third week's training. So how did it go.

Sunday - Ran over to the club to run the Sunday course with the others. It was a long run with 3 intervals planned of 12', 15', then 12' off 3' rest. I started well, running at about 3:48 pace for the first interval. Second interval was longer and harder and I was at about 3:54 pace when disaster struck and I fell down on the ice going around a corner. I came down hard on my side and totally winded myself and restarting I didn't have the same energy or motivation. The last interval I struggled again as Mireille and Bruno were ahead and I was running now at around 4:04 pace. Ran back home to complete 27 km all up.

Tuesday (skived Monday as tired) - Early morning intervals of 4x 1500m off 3 minute recovery. Ran each interval at 3:52 pace and was very steady. Hard work by myself but pleased to achieve the session as planned.

Wednesday - Early morning recovery run of 11km around the park and down by the town-hall.

Friday - More intervals planned. 10 x 400m off 100m recovery. Schedule stated to run at 1:35 per interval. I ran all in and around 1:31 so at about 16km/h. Didn't feel too tiring a session and probably could have run a few more. 10 km all up.

Saturday - A lovely daylight run (!) with Nick to Cora and back. First sign of sunlight in my training schedule this week which made a change. Weather was slightly warmer too at around 2°C but the ground was still frozen in the forest. 15km all up in 1:11 which is a good average time for the Cora run. Nick is back from injury and beginning to run well again. I felt good this morning so I hope that this bodes well for tomorrow's cross-country race. Can't say that I'm really looking forward to it.

74km all up for the week.

Photos of Malakoff

Some great photos of the 2 of us, running at Malakoff.

Lining up at the start, freezing to death, waiting eagerly for the gun to go.

Just before the finish line, sprinting ...

Same position, looking at the timer...

Foulées de Malakoff

13 February - Laurence and I had decided to run this race in Malakoff where my new offices are situated. It started off as a work event - organising a team of 5 from work to participate in the race and represent our employer. As it turned out, I was the only runner from work to take part and Laurence volunteered to run herself as a small event to try out some speedwork over 5 km.

We turned up at the event and registered. There were 200 runners taking part in the 5km race and the weather was not exactly the most enticing aspect of the race. It was freezing cold (-2°C) and windy gusts adding to the chill. We managed to find some changing rooms to get ready and which we were very reluctant to leave before lining up for the start.

Race tactics were simple: head out fast, accelerate and then sprint for the line. This wasn't so far from the truth as over 5km you just need to head out fast and keep it up.

The gun went and I set off at the front of the field. There were some good runners taking part and they soon left me, despite the fact that I was at full pelt. I saw the first kilometre marker and didn't have time to look at my watch. I knew that my heart rate was high (maxing more then likely) and I wondered how long I could keep this up for. We turned left and pulled up a slight hill, about 2/3 of the way up I followed the leaders left into a road and ran for about 20 metres before I saw some stopping and heading back towards me. I looked around and realised that the route actually continued up the hill so I turned around and joined the race. I was in 4th position now.

I told myself to run steadily and to not do anything silly. I would have loved to have maintained this position but I couldn't keep up with the runners coming past me at this point. We left the stadium we had entered at the top of the hill and then ran back down a hill parallel to the first road. I was still flat out and couldn't find any more pace to stay with the others. I was hanging on now and so glad when I saw the 4km marker flash by and knew that there was only 1k to go.

I pushed again, determined not to lose any more places and then rounded the last bend and saw the finish 250m ahead. I sprinted now and crossed the line in 18:21. Slightly disappointed with my time as I'd wanted to beat 18 minutes. However the Garmin had recorded 5.14 km due to the extra distance when I turned left by mistake. Average time of 3:34 per km. 17th position and 4th V1.

Lap times went as follows: 3:20; 3:47; 3:36; 3:36; 3:36 then 25 seconds to finish. Can see the slow down in 2nd kilometre as I wondered where to go !

Laurence finished 5 minutes later in 23:26 and was first V1 woman. Really pleased with her result.

Full results here: Malakoff

Week 6

Still finding it hard to find the time to write up my runs. Work is extremely intense and if I'm not working then I'm sleeping or running. Life needs to slow down a little if I'm not going to burn out in the next few months.

Still doing the marathon training schedule and I set off on my second week of the training after the cross country race on the Sunday.

Monday morning - 11km around through the park and down by the town-hall at an easy pace. Recovery session after the race.

Tuesday- Long intervals first thing in the morning. Short warm-up followed by 2 x 3km off 400m recovery at marathon pace. Normal route through the park for 10km.

Wednesday - Recovery run around the park for 11km first thing in the morning. Easy pace.

Thursday - Club session which had been officially cancelled but for which 20 odd people turned up anyway. Warm up around St Germain followed by 6 x 1000m off 2 minutes recovery around the outside of the stadium. Nico, José, Thierry were ahead and I couldn't stay with them. Miguel and Bruno were just behind at about my pace but off longer recoveries. Good session. Km intervals were run in 3:34 - 3:45 pace. 14 km all up.

Saturday - Race. Race report follows in separate message.

61 km all up for the week.

Cross-country

Liked this photo of me in action at Antony. I can see the determination on my face and the fact that I'm trying hard. Régis is in the background, a good 40 metres back at this point. Don't be deceived by the lack of mud in the photo. This was one of the better spots !

Area cross-country championship

Last year this race was held in Franconville and I suffered defeat at the hands (or rather feet) of my closest rival in cross-country racing, Régis. Today the same scenario looked to repeat itself as Régis beat me again 2 weeks ago at St Quentin and is in good form, especially over cross-country routes.

I arrived with plenty of time to spare, having missed the others at the meeting point in St Germain, I drove by myself to the mecca of cross-country running, Antony. Actually, Antony is a Parisien suburb just south of Paris and is well known for its local specialities of ... high-rise blocks of flats. There was nothing exciting about this course as when I looked at the aerial photo of the course its course was basically designed around the 3 playing fields in the centre of Antony. In fact, if I hadn't been part of the St Germain team, I don't think I would have bothered turning up in the first place.

Too late, I had arrived now and the first good news was that the course wasn't half as bad as I had expected. It was full of twists and turns, plenty of mud and some nice little short hills and technical areas. The ladies race was first for the off. Mireille ran well finishing in the top ten, followed by Gaëlle, Françoise, Catherine and Aude. I warmed up with the other veterans: Thierry, Régis, Bruno, José, Eric, Olivier and Bruno W. My plan for the race was simple: since I wasn't worried about my time or qualifying for the next round, the only aim was to beat Régis. I decided I would stay on his shoulder and pick up the pace in the latter half of the race.

The gun went off and I set off slower than usual, just tagging alongside Régis. Actually, I discovered afterwards that it wasn't as slow as I thought: 3:46 for the first kilometre, then 3:45 for the second. I pushed on past Régis between the first and second kilometre as I felt good in my legs and I thought that I could keep it up. With all the twists and turns in the course, I was able to see my progress over him and I quickly built up a lead of 20 metres or so.

The race was over 9.65 km and when I got to 5km, I could feel I was beginning to tire slightly and Régis began to close the gap between us. He had said beforehand that he would accelerate at this point and I feared the worst. I maintained the pace and was running at around 4:00 per km now. The gap stayed constant at around 10 metres and I watched closely around every corner just to see how he was fairing. We got to the final lap and I was determined that he wasn't going to overtake me now. I pushed a little harder and began overtaking some runners in front of me. I must have gained at least 10 places over this final lap and Régis was still there.

At 600 metres to go, I looked at the watch and decided that it was now or never. I lengthened my stride again and headed for the finish. I gave everything and was bent over double at the end. Régis finished about 5 metres behind me, 2 seconds afterwards. I was delighted to have held him off and feel that I'm getting back some form, thanks to the interval training with the club.

The bad news ... both Régis and I qualified for the next round. We've got to go through this all again and the only motivation will be not to finish last.

9.65k in 38:08 or an average of 3:57 per km. Pretty chuffed.

Week 5

Another tough week at work and the start of my marathon training for the Paris Marathon in April. Thierry, club president, had created training schedules catering for just about everyone from the club who is entered. Schedules from 2:45 ambitions to 4:00 ambitions.

I started on the 3:00 schedule.

Sunday, I ran with the club again. I ran 5k to the clubhouse and then we set out ot the Joyenval golf course and ran around the back of the course in 2x15 minute workouts off 3 minutes rest. I didn't push too hard on the first interval, letting José, Nico and Thierry go closely followed by another good new runner, Olivier. Olivier owns the running shop in Sartrouville, where I bought Laurence's Gore top for Christmas. I figured that if I let him stay ahead I might get a better deal next time. In fact, with Régis and Miguel pushing me from behind and Olivier coming back towards us on the uphills, I began to move a little quicker. The second interval was even better, as we finished the hills shortly into the interval and then we ran down some slopes and along the flat to finish the session. I felt great and both Régis and Nico finsihed behind me on this one as I caught back my breath and started running easier. A quick run home for a 28k workout.

Tuesday, I began the marathon schedule with 2x2k supposed to be run at threshold - 5 seconds. Threshold is around half-marathon pace so I set out with the intention of running just under 4:00 per km pace. I managed the first interval in 8:05 (due to the slight uphills on this section) and then 7:52 for the second. So pretty pleased overall. 10k in 45:19.

Wednesday recovery 10k in 44:38. Felt easy.

Thursday: club session and 12x1x1 was programmed. Luckily, runners particpating in the corss championships on Sunday were excused and allowed to reduce the number of reps. I ran 8, reaching about 19-20km/h for each interval. It was hard work though and only José, Nico and Adrien were there to push me on. Régis refused to particpate as he didn't want to compromise his race performance in the cross-country.

A shortened, easy run towards Cora with Nick and Andy this morning to wind up the running for the week. 11k only today as I din't want to overdo if before the race tomorrow and Andy and Nick are still both recovering (Andy from the flu and Nick from back pain)

69km for the week.

Week 4

Started the week with a long Sunday run with the club.

Since I know that I'm going to be running the marathon again in the not so distant future, I am determined to build up the mileage again and the main aim is to include a long Sunday run in every week's training schedule until April. I started here by running to the clubhouse and meeting up with everybody there, so that was already 5k under the belt. We set off towards Le Mesnil, retracing virtually the path that I had taken to get there ! I was running with Thierry, Nico, Bruno, Régis and Mireille. I wasn't talking to Régis as I hadn't got over his victory over me at the cross-country championship (just a joke - of course I spoke to him: just to tell him never to do that again!) . The plan was to run 10min, 12min, 14 min at threshold off 3 minutes rest. It was a great session: I tried to hold on to Thierry, José and Nico but they lost me on the second interval and quickly made 50 metres or so of gap which never reduced. On the final interval, we lost Nico and José who turned left instead of right and I fought it out with Régis, Mireille and Bruno and none of us would give in. It was supposed to be threshold but I was well in the red and very glad when we stopped after 14 minutes.

The initial intention was to run back home at the end of the session, but due to the quality of the session and the fact that when we got back to the clubhouse, I'd already run over 25k, I decided to call it a day. Good quality workout.

Monday and Wednesday I went for an early morning run. Monday I took it easy (45:49) but Wednesday I picked up the pace a little (43:25) .

Thursday, I mentioned to get out of work early and make it to the evening club session. 8x800m: I couldn't have chosen a better night. Suffice to say that I ran with Fabrice and Mireille and was glad to hold them both off after a really hard track session. Intervals went as follows:
2:44, 2:49, 2:50, 2:50, 2:51, 2:51, 2:52, 2:50. Boy was I glad to finish. Real hard work and lactic was running high on every interval after the first.

Saturday back to Cora with Nick. Nice run to finish the 15k in 1:12.

75km for the week.

Week 3

This week started with the departmental cross country chamionships in St Quentin en Yvelines.

Sunday morning saw me at the Parc de Loisirs running over the embankments in the wind and the mud. I warmed up with Nick and the other veteran runners from the club: Fabrice, Régis, José, Thierry, Nick B etc. My aim was to stay (well) ahead of Régis and to get as close to Thierry as I could. I honestly thought that I was in with a fighting chance of beating him over this sort of distance especially through the mud. Thierry is still probably untouchable on the road, but a nice muddy, hilly course would discourage him and I thought that I might be able to sneak past.

As it turned out, I wasn't so far off. After a tough race, he finished just in front of me by 3 seconds and I lacked the mental grit and determination to make the real effort over the final loop. I set off fast (3:43 for the first km) and paid the price afterwards. I'm still lacking the endurance and VMA training to keep up this sort of speed at the moment. The biggest blow was Régis (henceforth known as Crossman!) coming past on the final lap. He's just so constant that despite my efforts (feeble and meagre due to tiredness), I just couldn't stay with him and he first went past me then Thierry to finish a good 30 seconds ahead. So much for revenge for last year's race. Anyway, I considered it as good training as cross-country has never been one of my major objectives for the season.

Wednesday, Thursday and Friday were all early morning runs (6:00am). Same course (10.1k) in 42:45, 43:24 then 44:45. The first run was good as I set off fast (4:04 pace) for 2 k then eased up for 1k before running 1k fast then 1k slow for 3 intervals. Fast intervals were run at 3:53 pace.

Saturday went back to Cora with Nick and ran 15k in 1:15. 54k for the week.

Régis just about to sneak past me !

Back again !

The blog is back ! No miserable excuses now as you haven't got time to read them all as you're all far too busy anyway. Suffice to say that I won't be able to write up my blog on a daily basis for the near future but a weekly entry should be feasible.

So what's been happening ?

Well loads really. I had a weak moment a couple of weeks ago and accepted to take a bib for the Paris Marathon in April from an injured runner. Training began in earnest at the start of this week.

But to be sure that I don't miss out any essentials, I'll write up a week by week account for the last 4 weeks.

10th January - 16th January

Ran with the club on Sunday and we ended up doing hills. 12 of them in total for a killer session. I was pleased with my run as Nico and Thierry were only just ahead and Jean-Marc just behind towards the end. 20k all up in 2 hours.

2 early morning runs onTuesday and Thursday around the 10k course alongside the seine then the racecourse back through Maisons Laffitte park and home. Tuesday in 43:10; Thursday in 44:00.

Saturday run with Nick and Andy towards Cora. Cut it short as it was the departmental cross country championships the following day. 11k in 58 minutes so an easy run.

52 k all up for the week.