Grouchy again

Making the most of my last few days in the current job by running at every lunchtime I can.

No exception this Friday with another run around the Grouchy castle grounds. I managed to catch F-X up at the end of my first loop (out of a total of 3) by pushing the pace to 4:05 per km. I ran with him for 3 km before pushing on again as he was already a couple of kilometres ahead.

I was running very well and when I hit 8.5km, I thought that I would have a chance of getting my personal best over this course. The last few kilometres were run at speed (4:08 then 4:05) as I chased the watch back to the swimming pool.

All up in 44:58 for 10.3 k or an average of 4:21 per km so just outside the fastest time recorded over the route but since I ran easily with F-X for 3 km this wasn't entirely surprising. Surprised myself by the speed I managed to record.

Grouchy

After a busy week at work, I've finally got round to writing up the blog with my runs for the week and what a week it's been.

Monday, I was running at luchtime around Grouchy castle grounds in some lovely weather, before heading off to Dijon in the afternoon.

10.3k around the grounds in 47:23 or an average of 4:40 per km. Easy running and no pushing the pace as I was recovering from the long run the day before.

Grouchy Wednesday

Managed to get out at lunchtime for a run around the castle grounds. Weather has been a little cooler of late so I left the swimming pool and started running easily and then picked the pace up as I was enjoying myself.

So a very easy first kilometre down the hill and into the park at 4:45 pace. I entered the parck and ran up the first hill and saw that the Garmin was showing me 4:35 for this second km. I carried on at the same pace thinking that I would be running at a steady 4:30 pace, but I forgot about the impact of the hill that I had just run up so this was now actually 4:14.

One I saw this time on the watch and taking into account how easy I was still feeling, all thoughts of taking it easy shot out of the window and the next splits went : 4:20 (including the hill), 4:08, 4:08, 4:27 (hill again), 4:06, 4:19, 4:24.

All up in 44:48 for the 10.3km and 10 seconds faster than my previous blast over this course, back in August. Feeling good.

Grouchy again

Not me of course, as I'm an even-tempered bloke (except when severely riled), but back to the castle grounds for a lunchtime run.

Went out with F-X again. He's still a long way off his peak form but I'm doing my best to encourage him back into running seriously again. He lost a lot of motivation after doing the Paris marathon this year which took a lot out of him. His problem is that when he enters a race, it's all or nothing and when you don't have the training in your legs, a marathon can be lethal.

Anyway, we were just taking it easy around the usual course in the castle grounds. He was reminding me gently of how I should be enjoying these sessions as I won't be able to in a few weeks time (due to job change). I just let him set the pace and used this as a recovery run. It was most enjoyable, enjoying the park and feeling fitter then I've felt for a while. These long Sunday runs must be beginning to pay off (there must be some good coming from them as they're painful enough), and to paraphrase Nietzche: if it doesn't kill you, it only makes you stronger.

End result was that we ran the 10.3k in 48:36 or an average pace of 4:44. This was a minute faster than last week with F-X so it won't be long before he's back to full form.

Swim after was fantastic. Felt very strong in my arms. Triathlon in a couple of weeks time and can't wait to see how I manage.

Recovery run

In my constant attempts to maintain mileage during the week, I decided to go for a lunchtime run around Grouchy castle grounds. I wasn't feeling up to much after last night's run with the club (almost) and my recent lack of sleep. Luckily F-X had decided to go for a run as well, so I convinced him that I wanted to take it easy and that we could run together.

We set out slowly from the swimming pool at Osny at a very easy pace down the hill. I wanted to show F-X that I wasn't joking when I said that I wanted an esay run and I let him set the tempo. He hasn't been training regularly for a while and he was telling me that it was already an effort to envisage a 10km run.

The first 2 km were really gentle in 5:02 and 5:11 before we settled into a more natural speed around a 4:40 pace. We took it very easily and when F-X told me he wanted to cut the course short, I managed to persuade him to carry on but at an easier pace.

The weather was really pleasant for a lunchtime run, with clear blue skies, a gentle breez and a temperature in the low 20°C. I finished the 10.3k in 49:38 or an average speed of 4:51 per km.
A nice pleasant run.

Hot... damned hot!

Probably the hottest day of the year here today. The radio warned this morning that 7 departments in France were going to face record temperatures of up to 40°C, and although the Paris basin wasn't facing temperatures of this magnitude it was still a scorcher today.


I decided to go for a run despite the weather and the temptation just to take it easy at the pool at lunchtime. I made a serious concession to myself, nevertheless, in promising that I would take it easy. The car thermometer indicated 34°C when I arrived at the pool and as I stepped out, it felt like an oven outside. I got changed and set off very easily, making sure that I didn't overheat as I ran down the hill.

I ran into Grouchy castle grounds and enjoyed running in the shade of the trees around my usual circuit. The rare open patches were horrendous with the temperature rising a good 5°C in the sun, and my cap did precious little to protect me. I was not pushing the pace at all, so it was with great surprise that I saw the Garmin showing 4:30 per km along the flat. The short hills were another matter and I eased the pace by a good 20 seconds per kilometre when climbing.

10.3 km all up in 47:57 so 3 minutes slower than my last run at the beginning of last week over the same course. I felt happy with the run, just to be able to get out was already an achievement. I kept telling myself how this heat training was good for handling the end of a marathon. Hopefully, I won't need this at La Rochelle.

Back to work

First day back to work today after some lovely holidays. In order not to lose the benefit of all my running training that I've been doing over the last few weeks, and to ease myself back into office life, I took my running kit and went out for a lunchtime run in the Grouchy castle grounds.

The weather was lovely again today, with a clear blue sky and a temperature of about 27°C in the shade. I got changed at the swimming pool and headed out down the hill to the castle grounds at a comfortable pace. The intention was just to take it easy and enjoy the run and soak up some sunshine in the process.

My Garmin rang after the first kilometre showing 4:19. I was pleased since despite my impression that I was coasting, my pace was still relatively fast for a training run. Bang! The easy run just flew out of the window and I was now "scotched to the watch" (sorry French term - scotch being sellotape over here) for the remainder of the run. The kilometres went by at the same pace 4:09, 4:16 even a 4:20 up the steep hill until I got to the sixth kilometre. My abundant energy, from a couple of easier runs of late, left me and I started struggling for breath and cursing the heat.

I managed to keep the strides regular and continue making good progress nevertheless to finsih the 10.3 km in 44:59. This equates to an average pace of 4:20 which I'm still pleased with, especially since it includes 3 times up a steep hill and then a monster hill to finish.

10 lengths of the pool to finish (and no butterfly !)

Osny pool with the roof retracted.

Friday lunch

I have been trying to push the mileage lately and now that I feel that I'm getting back into shape, I decided to take me kit into work and to do a Friday lunchtime session again.

The weather had cooled from the previous day following a huge thunderstorm Thursday night. The thunder and lightning was so bad in several places that houses had caught fire and trees had been brought down in the winds, destroying property. I was happy to be out in cooler circumstances and looking forward to an easy run.

I set off from the pool and down the steep little hill, which is a great start to the lunchtime run. The only problem with this is the thought of having to climb back up the hill at the end. I put these thoughts out of my mind for the moment and just appreciated the blue sky and the pleasant conditions.

Normally, despite all my good intentions to enjoy rest runs, I tend to speed up gradually as the run continues before I'm at my cruising pace of around 4:35 per km. Not today. I oscillated between 4:33 and 5:00, only managing to push the pace to 4:28 on the last flat kilometre before that last hill back. This was a real rest run and my legs were feeling the effort from the previous days running.

The worst problem of all was my back though. Thursday night I had felt small twinges in the base of my spine, similar to the start of a lumbago. Today, these twinges were ten times worse and caused me to wince when my feet hit the ground unevenly. I wondered if this was down to my running shoes which probably need to be changed now having covered at least 1000 km.

Glad to get back and go for a swim in the pool.

10.6 km all up in 50:43 or an average of 4:45.

Grouchy again

Fantastic driving to work this morning: not a soul in sight as the Summer holidays have begun and tomorrow is a bank holiday so most people have taken a day's holiday to make a long weekend. When I got in to work, it was just as quiet.

I thought I would take it easy at lunchtime and go to the pool and then out to Grouchy Castle again for an easy run by myself. I ran down into the castle grounds but was then prevented from doing my usual loop by barricades all around the lake with signs 'Attention: Zone de Tir". I wondered what the hell was going on: had the townhall decided to organise a duck and goose cull by letting loose men with shotguns ? It was only as I finished my first short loop that I realised; July 14th tomorrow and the annual firework display in the grounds tonight to celebrate. I needn't have worried about the shotgun blasts anyway.

I ran fairly easily beginning slowly enough and then naturally speeding up as I began to feel good. I was running 4:50 per km at the start to finish the last 4 kms in around 4:15 - 4:20 pace.
The temperature was warm at around 27°C, so I was pleased with my performance. Nick, if you're reading this, you'll need to go for a run tonight to get the training in.

We've decided to enter a team of 4 for the Yvelines Marathon relay in October: Andy, Nick, Paul and myself. Nick is on holiday today so needs to keep up his training as he's been running great recently; Andy is training on his bike for 'L'étape du Tour', a stage of the Tour de France (172 k and Mont Ventoux to finish !); and no news from Paul recently so hope he's still training hard.

Anyway finished my run today: 10.65 k all up in 48 minutes. Good for an easy run and then fantastic to jump in the pool and swim 10 lengths. Training with the club tomorrow.

Back to the Castle

I was able to slip away from work again at lunchtime and went with F-X to the swimming pool for a run around the Grouchy Castle grounds. The plan was to go for a run together and see how F-X has been improving lately. However, the plan remained just that as he had to return to the office to deal with an emergency.

I went out 'on my tod' and repeated the run around the grounds that I did on Monday. At least I know for certain now that it's 10.25 km so not quite the 10.5 k that I predicted. I was running surprisingly well as I'd thought that I'd be a lot slower after yesterday's training run. The first kilometre was done in 4:21 which was a pleasant surprise and then as I attacked the hill in the castle grounds I slowed down to 4:42. From then on I picked up the pace and ran more consistently between 4:10 and 4:30 up the hill.

Nobody was around today as it looks as though everyone has finally left for the Summer. This is fine by me as I get the park to myself, and then the pool afterwards is empty too.

10.25 km all up in 44:57 so an average of 4:23. This is great considering the steepness of some of the hills to be managed. My morale has improved considerably after today.

Monday midday

I missed my Sunday run. Many excuses: too tired, late night Saturday night, start of the Tour de France. Whatever the real excuse was, when the alarm rang for the usual Sunday run, I stepped out of bed, decided I was still too knackered and crept back in again. The weather was very hot and close onSunday and the urge to get out was present, but not compelling enough to make me put my running kit on.

Monday was another story. Racked with guilt, I took my kit to work and went along to the swimming pool at lunchtime to run to Grouchy Castle again. The weather was slighhtly overcast and the temperature far more reasonable than of late. When I looked at the thermometer after the run it was showing 24°C - so almost reasonable.

I had a good run by myself and took it easy running 3 1/2 loops around the castle grounds. Stupidly, I forgot my Garmin again and so I wasn't able to time my speed or the run but I imagine that I was running at around 4:40 pace.

Back to the swimming pool but due to problems with the boiler, the pool was only 25°C. This was perfect for me to cool down in and I managed 6 lengths before time caught up with me and I had to get out. Great session most enjoyable.

About 10.5km all up.

Mad dogs ...

Another roasting hot day today. Since I hadn't been able to get out with the club yesterday, I packed my running kit into a bag this morning and threw it into the car, hoping that I'd get the chance to go for a run at lunchtime. Sure enough, I was able to get out and I even managed to get François-Xavier to come along with me.

As we left the building, the first blast of heat caught us. It was probably 31 or 32°C and we both agreed that we wouldn't try and beat any records but just take it easy for a 10k run. We went to the swimming pool to get changed and then ran towards Grouchy Castle along a new path that I didn't know about. We were able to avoid the first hill which was a start, but the heat was already taking its toll after only a couple of kilometres. My legs felt heavy, my muscles were sore, my throat was parched and my head was sweating profusely.

I had decided that we would run 3 laps of the castle grounds but by the end of the second lap, F-X wanted a breather and told me to run on. We were running around 12.4 km/h pace at this point, but I began to feel slightly better now and picked the pace up ever so slightly to around just over 13 km/h or 4:35 per km. I was guessing now as to the pace as, stupidly, I'd left my Garmin on my desk before leaving the building. So much for technology ...

I caught F-X up towards the end of the third lap and we ran back to the swimming pool together. The last hill over, I changed into my trunks and the relief of jumping into the pool was tremendous. Now Summer has arrived, the pool roof has been retracted and the enjoyment of an open air pool is just amazing. It really feels like being on holiday.

10 lengths later and I had to get out already. Great swim and pleased that I'd made it out for the run. Wondering if the antibiotics aren't having an effect on my legs or if it is purely down to the hot weather.

10km all up in around 48 minutes.

Hill session

I went out for a run at lunchtime today as I want to get some last hill training in before next week's fell race.

I headed out ot Grouchy Castle in Osny from the swimming pooland did a warm up of about 4 kilometres before studying the hill that I planned to run up. It's not a long hil as it only last for about 160m but it is fairly steep and enough of a challenge to wear the muscles out and get the heartrate up. I told myself that I would run up 12 times as fast as I could and then jog back down slowly.

Good reps, as I started out steadily not knowing what to expect and then sped up as I progressed. Slowed at the end due to sheer exhaustion.

Reps went as follows: 46, 45, 44, 44, 43, 43, 43, 43, 42, 43, 43, 43

Lovely day. Pleased with session as really felt the lactic build up by the end. Getting stronger.

9.5 km all up in 52:43 or an average of 5:31 per km.

Back to Grouchy

It's been a while but since the Bible said that I had to go for a run today, I followed the plan and went for a midday jog to Grouchy Castle.

I asked F-X if he was interested in coming along, but since he'd spent a rotten weekend arguing with his wife, thinking about work and, worst of all, feeling lousy when he went running, he wasn't at all interested in my offer. I set out by myself to the swimming pool and changed into my running clothes determined to go for an easy hour around the castle grounds.

The weather was lovely, with the sun out and the temperature around 15°C. Following yesterday's long run, the aim wasn't to set any speed records but just a recovery run at an easy 4:45 pace. It wasn't going to be easy to judge my pace as I'd left my Garmin at home but I set off with the intention of taking it easy and letting my body find a comfortable pace.

I could feel the kilometres in my legs as soon as I set off. What had seemed an easy pace yesterday, was 10 times harder today. Nevertheless, I climbed the short hill into the castle grounds and was out of breath already as I began my loops in front of the castle. The 4 loops I had intended to run initially turned into 3 as I cut my run short, not wanting to overdo things. The pace was steady, the shoes were fantastic and all pains in the legs have now disappeared.

Tired now this evening and feeling the effect of 3 days running in my legs. 9.3km all up today. No idea about the time but probably 4:45 pace per km. Good effort nonetheless.

Lunchtime run/swim

I went out with François-Xavier for a lunchtime run. The instructions were very simple: 45 minutes not too fast, aiming for an average speed of around 13km/h.

We set off from the swimming pool in Osny and the sun had come out for a change. I had been expecting the worst and was wrapped up with 3 layers on top plus my fleece hat. Obviously as soon as we started running, I realised that I had gone over the top and that half of the layers I was wearing were unnecessary. The hat came off and went in the pocket but the 3 layers on top stayed on, meaning that I lost a couple of kilos in weight in sweat during the session.

We set off to Grouchy Castle and ran around the grounds 3 times. Despite the easy pace that we had set ourselves as a target, the going felt tough and my legs were still heavy from the previous night's training. We ran fairly steadily with the only variations in pace coming from the steep hill at the far end of the grounds that has to be climbed steadily.

We managed the course and I was thinking about the marathon and the pace that will be necessary for the 42 km. This began to daunt me. 9.3 km all up in 42:34 so an average of 4:36 per km. The pace was spot on target but the legs were feeling it today.

Lunchtime run

I used the most of the lunchtime to go for a run from the swimming pool.

F-X was having a day off today so I went by myself heading down to Grouchy Castle at a moderate pace for a 45 minute run. The marathon training schedule didn't include anything for today so I added a 45 endurance pace run into the schedule just to increase the weekly mileage.

It was a lovely day with a clear blue sky but a little cold. I felt great running around the grounds and the exercise was good to clear the mind about all that's been going on at work.

4:43 pace average for the distance. 9.2km all up in 43 minutes and a bit. Just right for a little extra on the marathon schedule. Followed this by a few lengths in the pool before heading back to work.

Lunchtime workout

It's been a quiet week on the running front and a very busy week on the work front hence the lack of messages on the blog this week.

On Tuesday, I knew that I wouldn't be able to get out to the Tuesday night session with the club so I asked F-X if he wanted to go for a lunchtime run around the Grouchy castle grounds. Luckily, he had his kit with him so we set off for a run from the swimming pool with the idea of doing a 10km run.

I told him that I was still recovering from the marathon so we weren't to run too fast and we then promptly set off down the hill at warp 9. I wasn't too aware of the pace until we passed in front of Grouchy castle and F-X asked if we shouldn't slow down a little. I looked at the Garmin to see 1.94 km in 7:45 or something close. We were averaging around 15 km/h when we were supposed to be taking it easy. We eased off a little from then on but the pace was still brisk. The day was ideal for a run: gloriously sunny, just warm and bright blue skies lighting up the Autumn leaves on the trees in the castle grounds.

On the third lap, F-X had to stop or slow down for a breather and he told me to continue and that he'd catch me up. I carried on back to the swimming pool and stopped the watch: 9.4 km in 38:51 so an average of 4:08 per km or 14.5 km/h. Not really the relaxing training I was expecting but I was really pleased to find that I was happy training at this speed.

Shame I couldn't enjoy a power-nap to recover in the office that afternoon !

Back to Grouchy

Grouchy by name and grouchy by nature today.

Depressed by work both for specific and general reasons, which I won't bore you with here, I decided that I would make the most of the opportunity of the midday run to burn off all that frustration and anger and convert it into speed and accelerations. Well, so much for the plan.

The reality... went running with François-Xavier on our usual swimming pool run. The day has been cooler than usual and it is very overcast. Perfect weather for running, we decided and despite F-X's pitiful attempt to convince me that he was feeling a little tired after yesterday's run and that we shouldn't force the pace too much today, we set off at a lively canter.

Down the hill from the pool into Osny centre and then the first effort as we climbed the hill on the far side to go up to the Chateau. I pushed the pace up the hill just to see how F-X was really feeling (I know - I'm a nasty piece of work...) and then we coasted around in front of the Château for the start of the first loop. I was feeling really good: the pace was comfortable; the temperature was pleasant; and the scenery is lovely in the grounds. At the end of the first lap, there is a sharp rise back up to the entrance of the grounds and I could feel that F-X was lagging slightly on the hill.

The problem running with F-X is that there is never any rest periods. Normally, on a solitary run, whenever the going gets tough you reduce the rhythm and catch a breather. Not so today, whenever I tired, F-X would pick up the pace and I'd be obliged to show him that he wasn't going to drop me. I'd then feel a little better and push the pace myself, and so it went. By the third lap F-X had begun to warm up and we pushed it hard up the hill at the end of the castle grounds and onto the final stretches on the road.

The effort was constant now and the final 1.5 km went by far faster than the previous kilometres. We both pushed hard to the roundabout before making the U-turn and down the other side of the railway track back through the town. The last 300m is a killer as we turned up the final hill back up to the pool. I used my last bit of energy to pull away again in my best effort at a sprint finish. All up in 46:42 so another 17 second improvement on last week's run. What on earth made me decide to take part in the hill run this Sunday?

Best part of this run is the cool down in the pool at the end. I definitely need to invest in a 25m pool at home - now where's my Loto card gone ?

Run and swim

Kill or cure - I felt really bad today: churned up stomach, lethargical, and just generally down. To cheer myself up, I decided to maintain the same Friday run and swim session as last week.

François-Xavier was having none of it though. Having run 63 km last Saturday, he decided that he needed a rest (I mean what a wimp - but then again, he is French!) so I went out by myself. It was a lovely sunny day but the temperature was still reasonable at around 22°C. I set off slowly through Osny and then into the castle grounds, doing 3 laps and building speed gradually over the course of each lap. I felt better over the end part of the course compared to last Friday and stopped the watch at the end in 46:59, an 18 second improvement.

A quick change at the pool and then 10 lengths of breaststroke, mainly just to cool down after the run. The swimming pool roof was open and the sun was shining through and this is the best way to relax after a training run. The pool was a lot cooler both today and yesterday in comparison to normal. In fact so cool, that as I dived in the breath was literally sucked out from my lungs and I spent the first length just trying to breath normally. Not quite thermic shock stuff like diving off a block of ice in a lake 1800m up in the mountains, but not bad nevertheless.

Oh yes, I timed myself over 1000m yesterday in the pool : 22:22. A real disappointment as I thought I was swimming at around 20 minutes per kilometre. James, you'd have beaten me by over 5 minutes if you're reading ! More training needed.

Grouchy running

Grouchy - perversely irritable: synonym for crabby, cross, grumpy, bad or ill-tempered.

Well this was the site of the lunchtime run today with François-Xavier. We got changed at the swimming pool at Osny and then ran to Grouchy Castle before doing 3 laps of the grounds and then heading back in a convoluted way to the pool. The route can be seen here: http://www.gmap-pedometer.com/?r=2026316 .

François-Xavier had his Garmin 305 on, which he dutifully programmed before we set off so that we could run constantly at 13 km/h for 50 minutes. Marvellous, the wonders of modern technology. We set off and I was happy to follow F-X, having neither run around Osny before and having forgotten to pack my own watch. It was rather a warm day (about 24°C) and after a little while, I began to sweat heavily. This is par for the course so I knew that I'd already run over 2km. "How far ?", I asked F-X. "2.5 km" was the reply. "What speed ?", I enquired as already I felt that we were a little fast. "13.5km/h" was the reply. So much for technology as F-X had decided to ignore his virtual trainer and to test my pace and endurance !

However, the grounds of the castle are lovely as can be seen in the photo below:

It was really pleasant to run with someone and to be able to talk as we did so. When we came out of the grounds, I asked F-X if we could extend the run slightly by taking a longer way back to the pool. He gracefully obliged and halfway along this long stretch of road informed me that he was beginning to feel good now. I was beginning to feel shattered so this last piece of news was really depressing. Putting a brave face on, I tucked in behind him and let him set the pace. We turned the bend and headed back and were now running above 14km/h (so much for the Garmin 305!). A last pull up the hill to the pool and finished the 10.7km in 47:17.

A quick change then 12 lengths of the pool to cool down before heading off to the canteen for lunch. Great lunch-break - must do this more often. The run definitely did not live up to its name.