Cross country training at Marly

What happened to the usual Corra run today? Saturday is reserved for running to Corra lake and back with Nico unless there is some major world crisis that means that we can't manage it. Until now earthquakes in Japan, bushfires in Australia and the current world economic crisis have not influenced this weekly ritual so it was with some surprise that I received a reply to my text to Nico suggesting we run at Marly instead.

Marly is reserved for corss country training sessions with Miguel and the last time I looked at the training schedule, there were no more Saturday sessions before late 2013. However, since I'm not an avid reader of the training schedules, I was prepared to admit that I'd overlooked this session and would accompany Nico and the others nonetheless. I then listened to my voicemail. In fact, the session was just with Yoan, Nico and Jean-Marc and possibly Sébastien. I felt worse now. Training with the best athletes from the club and knowing that I'd be struggling behind on my own was not motivating and a long lie-in in bed was looking infinitely more preferable.

We arrived at Marly park and Jean-Marc and Yoan turned up just after accompanied with the plan for the morning. 5 hills to begin with (roughly 100m), then 12' threshold, 6' threshold, 6' threshold and 5 hills to end off 2' recovery between each block. An easy warm-up around our usual cross-country training route and then we began. The 5 hills were straight-forward but I could already feel a little tension in my hamstrings from forcing up the slope. We then attacked loops of the pond, heading down through the trees to begin with before turning left across the grass and then back along the conifers in the long grass and then a couple of short slopes to end the loop.

The first interval saw Yoan loping away in front, Nico being gapped behind and me being gapped by Nico. Jean-Marc had run off to do a couple of slopes instead. I was running slightly under 4' pace due to the uphill slopes at the end of each loop. They were taking their toll on my legs and I'd end each loop in trepidation of the uphill to finish. A couple of minutes recovery and Nico and Jean-Marc (back from his slopes) ran back to me so that we could start on the next interval. This was exactly the same story and the following 6 minutes I'd run at the same pace as the first interval. Bis repetita for the next interval too and it was a huge relief to finish this and to just have the last 5 hills to complete the session.

Nico said that we were late for the interval. Sorry ???!! It was now he announced that we still had another 4' of threshold to run before we attacked the hills. I'd missed this completely and I now ran the last loop using sheer willpower uniquely. My legs were shot, my achilles was aching and I was hungry to boot. What a session. The last hills were hard but quick and we then warmed down to complete the 16.5k run for the morning in 1:29. Give me a fast run to Corra anyday over this...

Marly cross country training

Laurence agreed somewhat reluctantly to come with me for the annual cross-country training sessions that take palce in Marly park prior to the start of the cross-country season. The improvement in form of the girls (Laurence, Sandra and Katia) has encouraged a healthy pressure to be put on them to take part in the races this year to represent the club. I encouraged them to do some specific training as, even if the cross-country season is not a specific objective as such, these races do help in general performance with the hills and cardiac work in training.

We arrived in Marly to find a smaller turnout than the usual track sessions (thank goodness as the track is very crowded at the moment). Miguel was there to encourage everybody on and to make sure that there was not too much slacking. I chatted to François, who was there for the first time, and we spoke about the benefits of this training. We warmed up around the course, showing the newcomers the difficulties: the first long slope lasting 440m with an average gradient of around 8 - 9%; the second stepper slope lasting 200m at 15% and then the final 1.5k with it's fast downhill and then the long slog in the tall, wet grass before the final bumps to the end of the loop.

Miguel had decided that since it was the first session that we'd only be doing 2 loops instead of the usual 3. Yoan arrived at this point and ran to the front with Ilyes. We set off up the first hill and they both distanced me immediately. A new guy, Stéphane, comes past me up the first slope but I'm closing on him towards the end and I catch him up again on the recovery. I resolve to stay with him and on the next slope I can see that he's suffering already, having gone into the red too soon. On the last section of the first loop, he passes ahead again but I catch him in the grass and overtake, gaining the satisfaction of finishing the first loop ahead of him.

We set off on the second and this time I'm in no-man's land. Yoan and Ilyes are way ahead on the hills, Stéphane is behind. I ran at my own pace and am slightly slower than the first loop, going up the first slope in 2:00 compared to 1:55 for the first time around. I missed the competition from José was was taking it easy before a half-marathon race tomorrow.

I ended the session by running the last section again behind Laurence and Sandra and could see that Laurence was enjoying herself and finding it easier than she had imagined.

13.3k all up. With a long run tomorrow morning, I should hit the 100k again for this week.

Marly - X country training

It was decided Thursday evening after a discussion on Tuesday at the club that we'd organise a last cross country training at Marly park for Saturday morning. The cross country season starts next weekend for me with the departmental challenge in Verneuil. It was the last possibility to get some hills in before the weekend as I'd missed most of the x-country training sessions with the marathon preparation. Nico was off skiing and little chance of him attending, but a last minute sms from the train coming back from the Alps and he was on too, despite being apprehensive following a week of no running and feasting on tartiflette.

The plan was great. The execution was slightly more difficult. A night on the town with Nick and Paul, a slight excess of alcohol and a distinct lack of sleep all conspired to make the exercise harder than initially envisaged. After the first lap of the park for the warm-up, I really wondered what I was doing there and why I hadn't accepted Nico's first suggestion of an easy run to Corra. There was going to be no respite either as there were only 6 of us: Nico, Ilyes, Jean-Marc, José, Jean-François and me.

We set off up the first hill and I started the Garmin. My legs failed me towards the top and I let Jean-Marc, Ilyes and Nico gap me. 1:59 was the verdict by the end of the slope so 5 seconds slower than last time I was here. The rest of the session went the same way. My legs were too tired still suffering from Thursday's session and an excess of beer. Although we'd said from the outset that we'd run 3 laps of the park, Jean-Marc stopped first on the second slope, Nico next after his second lap and only Ilyes, José and I completed the plan. I wasn't proud though as my times up the slope that I use as a reference suffered: 1:59, 2:03, 2:02 some 10 seconds slower than usual.

15.4 km all up in 1:18. Tough session and it firmed up my New Year's resolution to reduce my alcohol consumption.

Hill training - Marly

I had forgotten to tell you that I'm entered for the Ecotrail from Versailles to Paris next Saturday. 50km of trail running in the Paris area with 1000m of ascent to be negotiated. It's not quite 6 foot track but it's not bad for around here. And it's 50km long. Whether I forgot or whether I've been trying to put it out of my mind is also another question that needs to be answered. I didn't enter the event. Laurence entered me when she decided that she wanted to run further than a marathon. I can hear you now : further than a marathon you must be going mad - probably.

Well the race is fast approaching and I'm nowhere near to being race ready. Laurence and I decided that we needed some hill training for our final preparations and so we headed off to Marly, for the cross-country training route to hone our hill-climbing skills. Laurence had never run here before so we ran together easily for the first lap and I showed her the 3 different phases for the circuit.

Phase 1: the long hill slog. This is a very steady gradient of around 8% which rises for 440m. My aim is to try and run up here as close to 2 minutes as possible before recovering on the downhill and the next phase.

Phase 2: the short steep hill (aka green carpet or 'tapis vert'). Whereas the first phase is a wide track heading uphill, this is a path, or rather 2 paths with grass growing in between both path, hence the name. When we're cross-country training, we run 2/3 of the distance up this hill at top speed. With Laurence, we run to the top but at a slower speed and then recover coming down the path on the opposite side.

Phase 3: the speed section. We run down a shallow gradient between the poplars and then around the lake to run back along the opposite side, ending up 2 short banks. Unfortunately, there is some conservation work going on at the lake so we have to continue up to the equivalent path on the far side running back up a shallow gradient between the trees.

This completes the circuit and I tell Laurence that having warmed up we're now going to run this 3.75km circuit 3 times at our own speeds.

I set off steadily up the first hill but, as always, the effort makes itself felt about 2/3 of the way up and the lactic and pain begins to set in. I make it to the top in 2:10 before the recovery. I struggle to the top of green carpet, wondering why on earth I didn't admit to Laurence that we only usually do 2/3 of this hill and then push the last section, imagining Mireille on my shoulder and Nico just ahead to keep me going.

One lap down and 2 to go. I watch Laurence as she runs down the shallow gradient on phase 3 and set off on the second loop. It's harder now and I run the hill in 2:12, the steep hill is slower but the last section is roughly the same speed. Laurence is just coming down green carpet this time.

Last lap and I comfort myself that I won't have to do this again. Hill in 2:14 this time, green carpet and my legs and thighs especially are crying for mercy and the fast section where I coast a little, happy to finish. I see Laurence coming down from the first hill and I run to catch her up back up green carpet. I could have waited at the bottom - I must be mad but convince myself that it's doing me good. We run the last section together and finish.

17.5km all up in 1:34 or an average of 5:24, not that this means much over such a hilly circuit. Garmin reckons that there was almost 500m of ascent in total.

Ankle held up nicely, but thighs sore from the exercise.

Cross training - more hard work

Lot of people turned up today for the cross country training session at Marly park. I gave Anne a lift to the meeting point where we were met by José, Thierry, Jean-Marc, Miguel, Jérémie, Laurent (x2) and then at the last moment Nico. There were almost as many women as blokes today, with Mireille, Pascale, Anne, Delphine, Aude, Murielle and Catherine.

Miguel announced that we were reverting to the old, standard cross-country training sessions. No more of the 3 ' intervals but back to the old course, pushing it hard up the 2 hills and then the acceleration down the path and around the lake to finish the lap. 3 laps were programmed.

We set off easily on the warm-up and had a banter as to how Thierry was feeling after Thursday's session and whether he would be able to keep up with me snapping at his heels. I was feeling lousy and the front of my thighs were still sore from the intervals 2 days earlier. I've definitely been feeling the increase in the intensity of the training. I'm just hoping that it's going to pay off sometime.

Anyway, it was too late to think about anything now. I dropped my jacket in the car and started the session with the others. I attacked the first hill forcefully, but not too fast. Thierry was just alongside and Nico wasted all his energy providing running commentary. "Be careful James, Thierry is 20cm behind you and moving fast" etc, etc, ad nauseum. I felt easy for at least 200m up the hill and then the thighs began to tighten. What had previosuly felt easy became a slog, legs were hard to lift, and feet dragged. Nico, Thierry, Jérémie and Jean-Marc left me here and I struggled to the top of the hill as the wind started blowing directly into my face. A huge relief to get to the top and to press the lap button - 2:02.

Recovery down the hill before attacking the next hill: a short sprint to the top of this one before coming back down again. José comes past me here and this is the last that we see of him as he reduces his recoveries and pushes on. Thierry, Jean-Marc, Jérémie and Nico are just in front and Mireille is just behind me and it stays like this for the rest of the session. It's only on the downhill section and then the flat around the lake that Mireille pushes me, threatening to overtake. I manage to hold her off, especially on the far side of the lake where the grass is longer and wetter and the going tougher.

We do 3 loops and my leg muscles ache, my stomach muscles are tightening and I'm tired. We all feel the same and nobody has eased off. We warm-down chatting to Mireille and telling her how easy it must be for her: 30kg of weight less to carry around and a cross country race that is half as far in perspective. Piece of cake ...

15.5 km all up in 1:26. Tough going. Should be easier tomorrow, but I'll run over to the club to keep the distance up.

Bis repetita X-country training

Second week of cross-country training this morning and Nick and Anne very kindly picked me up to take me to Marly for the session. Nick has been suffering from a bad back lately with both neck pains and lumbago causing him pain and to ease off on the running recently. I know just how frustrating this type of injury can be and the tension that it causes within the family. When Laurence and I have been injured, after a week of not being able to run, the partner just avoids confrontation totally as any disagreement turns into a row within instants.

So I was intrigued by how Nick had been managing this week to treat the problem and his explanations were a real eye-opener for me. Firstly, treatment by the osteopath (nothing too unusual here), then massages and electrode treatment on the buttocks (now we're getting kinky!), followed by an in-house yoga session with a class of females only and a female instructor. Apparently, the instructor (a young, dark, foreign beauty by all accounts) was not satisfied at Nick's attempts at suppleness and proceded to force him to the floor by pushing with her hands then treading on his back. It was only Nick's male pride (and the fact that he was overwhelmed by the instructor) that stopped him from crying out in pain at the treatment. Anyway, this might not have done the trick to heal him completely, but he seemed determined enough to want to return for more punishment next week. He was ready to come to training at least.

A far larger crowd at the training session this week with the runners from last Saturday joined by Bruno, Jérémie, Mireille and Delphine amongst others. Nico turned up on time for once and even looked as though he'd managed to have a decent night's sleep; so either his poker friends were away for the weekend; or, more likely, he'd burnt through his pay-packet again and was waiting for next month's salary. Whatever the reason, it had done him some good and he was fresh and eager to start the session. Delphine was back from Les 4 Chateaux race, flushed with success and the fact that she'd been chased around the course by 2000 men.

Miguel had planned the same session as last week (3 blocks of 3x3') and after a warm-up lap, dictated by the trail runners who insisted on finding the muddiest, steepest tracks in Marly park, we set off on the session proper. Nico and I started the first flat session and I stayed with him, closely followed by Jérémie until the first slight uphill when I fell back slightly and Jérémie came past. The second interval was uphill and Jérémie showed both Nico and I the power he has, leaving us for dead up the steep hill as we finished our interval about 2/3 of the way up. He paid for this from then on though as he hadn't realised that there were 3 blocks to do and he was already in the red. We then attacked the next hill where I stayed with Nico until about 3/4 of the way up and he pulled slowly away from me again.

This was the pattern for the rest of the session but I was a lot closer to Nico than last week and I felt far more regular in my effort. We finished the session with a warm-down around Marly park, chatting about the session and how we both did better than the previous week's efforts. I could feel the improvement already and I am convinced that a few more sessions like this and I'll be able to maintain far higher speeds up the hills. The flat sections are not a problem and I can hold my own with Nico and Jérémie but as soon as we hit the hills - I'm useless.

15km all up so a good long session in the cold. Snow/heavy frost/hail on the ground and the park was absolutely beautiful to run around. A real pleasure this morning. My only regret: that the kind runner who brought along the Thermos with the tea for the stretching at the end of the session didn't do the warm-down and so ther was none left by the time we finished!

Dehydration

Long steady run planned for yesterday and when I woke up it was another beautiful day, confirming my choice to run out to Feucherolles and St Nom La Breteche in a long loop along the roads.

I got out of bed and before setting off on the run, I decided to weigh myself: 75.9 kg. This is fairly normal at the moment, so no great surprise there. Laurence was leaving for a long run too so we each picked up a 500ml Powerade and set off.

I headed up into the forest slowly as I could feel the tiredness in my legs from the previous day's efforts to Cora and back. Despite the great feelings that I'd had on that run, the exertion was taking its toll on me. I ran through the forest towards the clubhouse at St Germain at around 4:35 pace, telling myself that I would need to save my energy for later since I estimated the total course distance at around 32km.

5km and I passed the clubhouse, chasing another runner along the road, passing him and then carrying on towards the stables and then the agricultural college. This is a sharp pull uphill and I suffered the ignominy of being overtaken by another runner up the hill. The shame quickly passed as I recognised him as a runner who sometimes trains with the club and is in a completely different league to me. I continued my run to the top of this hill before a quick descent and then a long slog to the top of the Princess Road. This was the same run that we did last week when I went up easily in 4:40 pace. Today I was struggling at 5:00 pace and at the top, I allowed myself a breather and a slurp of Powerade.

The heat was constant now and the effort in getting to the top had further tired me, and quite frankly, my motivation was waning. I'd only done 11 km and knew that I still had around 20k to go. The raod was easier now and I ran along at about 4:20 pace. In retrospect, this was probably too fast because when I reached Feucherolles at 16km, I stopped again for a quick rest and drank some more.

Feucherolles is a lovely little village and the road that leads from Feucherolles to St Nom is fantastic: a gentle downhill with magnificent views over the surrounding countryside.

I ran into St Nom at about 4:30 pace and then struggled up the hill back out of the village, finishing my Powerade in the process. I was at 21 km now and wondering which would be the quickest route back. I finally decided on running alongside the road back into St Germain and then out by the castle and swimming pool to head home.

Having made the decision, and knowing I was heading home, my pace improved and I finally reached St Germain 5 km later after covering the intermediate distance at around 4:20 pace. Everything went pear-shaped from this point, however. There's a large hill to pull up into St Germain and with the sun and the heat and my general fatigue, I just walked most of this. I reached the top and then jogged through the town out to the swimming pool. Despite being so close to home, I just couldn't summon the energy to turn my legs over to get me back. I ran into the forest and reached 31 km before deciding to call it a day and walk again. The tiredness, the heat, the lack of water: it was all too much and I didn't want to repeat my last marathon experience.

I was furious with myself and unhappy that I didn't have the stamina to carry on. As I reached the clearing in the forest, I began to run again and to finish the last 1.5 km back to the house.

I reached the house in 2:35 after 32.75 km of running. This gives an average of 4:44 but is not the full picture since it doesn't include my walk in the forest or the rest in St Germain. I weighed myself when I got in just to satisfy my curiosity: 72.8 kg. I had lost 3.1kg of water during the run, which if I include the 500ml of drink absorbed, means that I lost 3.6 litres of water for 33 km or just over a litre every 10k. No wonder I was shattered as the dehydration had left its mark.

More can be read about the effects of dehydration here, but with 2% water loss the effects become noticeable and at around 15% water loss, death may occur. Since I weigh 76 kg and normally the electronic scales tell me that I'm 65% water, this amounts to 49.4 kg of water. 3.1 kg of water loss amounts to 6.3 % water loss which apparently is around my running limit. Will take all of this on board for the next marathon !

Sunday club run

I managed to persuade Laurence to come out for the first club session in months today. She's been nursing her sore knee since the Paris Marathon, and since this has improved recently, she's been training all by herself, not quite ready to face the others at the club before she felt fully fit.

Today was the day. Nick had suggested the club session as an alternative to the usual Sunday run and since I wanted to do a little more distance this suited me fine. Laurence was very apprehensive as we waited for the session to start: all the runners tended to be fairly fit and fast and I could tell that she didn't want to slow the group down. She even proposed to run back to the house before we set off, but luckily I managed to persuade her to stay.

Michel was leading the session. Not my favourite coach, as I have already stated on the blog, and he intended to take us up to Marly and the Princess Road for the session. We set off very slowly at 6:20 pace and after 4 km we stopped at the old hunting lodge on the Princess Road to begin the session proper. The idea was to run a 6 km loop from here with one group starting 3 minutes before the others. The start, however, was up a steep hill, which we later found out continued for over 1.7 km. Laurence set off and we watched the group run out of sight before we set off ourselves.

I set the pace up the hill with Yannick and Benoit, with Nick, Alex, Daniel, Jean-Claude and Ephram just behind. I was feeling very strong on the hill, since we started steadily and gradually built up the pace. By the time we got to the top, I could see the others and pushed the pace to catch them as quickly as possible. We were running above 15km/h now and I still felt strong as I pulled away from all except Yannick.

My only problem now as I overtook the last of the preceding group was where I was supposed to be running to exactly. My pace was good but I slowed a little to let the others catch up and to get instructions as to where to go. Yannick had dropped off considerably but he came back again now and we ran hard into the last straight before the final downhill back to the start. We hit 16.5km/h (3:33 pace) down the hill as I let myself go and stretched for the finish. So much for a 6km loop as we'd been gone just over 36 minutes now and I had an extra 9 km almost on the Garmin.

Nick and then Laurence ran back in now and we jogged back to the clubhouse at an easy pace. The clouds that had menaced with some rain at the start of the run had by now totally disappeared and it was a beautiful blue sky again. The temperature had also risen and when we got back, I was glad that we'd left when we did.

17.25 km all up in 1:29. Good 10km training with a bit of speed and endurance in the loop.

P.S. Tom said that Kanser might be interested in running La Rochelle Marathon when he's over in Europe which would be great. It's supposed to be a good quality race and well organised. It would be nice to meet him.

Long Sunday run

I had planned this run for a while as it's the last real effort before the marathon in 2 weeks time.

The original plan had been for Laurence to accompany me on the mountain bike as I ran the 32 km trail into Marly forest around Feucherolles and St Nom la Breteche. Unfortunately, Laurence has fallen ill with a nasty throat infection and a slight temperature, and had to abandon her hopes of running a last long run this weekend and accompanying me at the same time. Luckily, Henry agreed to come with me on the bike and carry the water and energy gels.

We set off at 9:00 am and the weather, so lovely yesterday, had taken a turn for the worse. It was cool (5°C) and slightly misty. We set off through the forest at Le Mesnil and headed towards the St Germain training ground. I was running easily beginning at 5:00 pace and then speeding up to 4:40 then 4:30. I felt good through the forest with my new shoes on. Although they're not ideal for trails, they are excellent support along the roads. I'll definitely be wearing these for the marathon. Henry was a little cold at this point as it was easy going on the bike and so I pushed on as best I could without compromising the end of the run.

We went past the club and through the forest towards the agricultural school. We caught a group of mountain bikers up the hill here and they encouraged us as we overtook them. Henry had warmed up by now and I was beginning to sweat. A few minutes later, after 10km, I had my first gel and some water off Henry to wash it down. The gels were not strictly necessary but I wanted to test them before using the same in the marathon. Although not exactly tasty (blood orange flavour !), they went down without any problem and didn't cause any stomach cramps or anything else for that matter. I took one after every 10km, and the energy levels weren't a problem as a result. That first gel at 10km is the hardest as you don't feel you need anything but it does react before you go into the red and it's too late.

We left the flat ground now and headed into the hills of Marly forest. I ended up waiting for Henry at this point up the hills. The bike was harder going than on foot with tree trunks to climb over in places. It was towards Feucherolles that I began to have problems with my right knee. The ligaments behind the knee on the left side would click and I would lose support in the joint. This was most uncomfortable and I wondered if I wouldn't have to pull up and stop. I concentrated on keeping my leg movements straight as I ran and although this helped, it didn't stop the problem entirely. Only after St Nom la Breteche, after 19 km, did this ease as we reached flatter surfaces and faster sections again.

I'd been running between 5:00 - 5:30 kilometres in the forest but as soon as we got abck to the tarmac sections in the forest, I was able to push the pace to 4:20. Another gel later and I was running at 4:03, 4:08, 4:19, 4:02. We met Anne at this point on her rollerblades and she accompanied us for a few hundred metres which was lovely. I told her how far we'd gone and asked about the ladies long run yesterday which had been accomplished successfully. We left Anne at the St Germain corssroads and carried on back past the club. Henry had had enough of trails by this point and was beginning to be sore on the bike. We decided to run back along the roads to Le Mesnil and since home was within reach now, I pushed the pace again.

The last 5 kilometres were run in 4:19, 4:04, 3:54, 4:06 and then 4:25 back up the hill to home. Faster than marathon pace and not bad after 2 hours of running already under the belt. I was really pleased and this has given me plenty of confidence for the marathon and the 3 hour objective. Now only if that damn knee holds out ...

33.25 km all up in 2:37 or an average of 4:44 per km. Chuffed with myself.

Cross-country training

This was the club session planned for Saturday morning and I didn't want my last experience of this session to repeat itself so I put some boxer shorts on this time.

It was cold but just above freezing so the ground was hard but free from snow and ice this time round. Miguel was leading the session and all of the usual crowd were there: Jean-Marc, Bruno, Fred, Nick, Alex, etc. There were about 30 of us in total.

We did a warm up lap around the course to begin with and I measured the longest uphill on the Garmin just to see how long it actually is. It measures precisely 450m which is pretty measly compared to the effort necessary to get up this slope. The second shorter slope must only be about 250m long at the most but it is steeper and harder to attack.

Miguel had decided that we needed to take it easier than usual so instead of the 3 loops around the course, we were only doing 2. Oh yes, but we had to run the final loop around the lake twice instead of once - so that made it much easier. Not !

We set off steadily and then attacked the first uphill. Jean-Marc and Fred were in front with Bruno and a new runner, Bertrand, just behind. I followed with Nick and Gérard tagging on. The hill is straight-forward to begin with and I felt that the pace could be faster but by the end I was looking at the gate at the top longingly, wondering why it was still so far away, and my thighs were aching with the effort.

We did the second slope and I caught up with Bruno and then around the lake where I was in touch with the 3 in front. Around the lake is downhill on a nice firm surface to begin with and then into the grass and an uneven surface along beside the little conifers to end. Just when you can't push on any more, there are two short slopes that have to be sprinted up to finish. A real killer.

The second lap was similar and I beat Bruno up the hill but he caught me up in the recovery section and set off faster around the lake for the 2 final loops. I was keeping a little in reserve for the final lap of the lake but once I lost Bruno at the beginning, I never made it back to him again.

As I stood panting at the top at the end, I watched Nick come in, white as a sheet, having given everything on the last section of the course and obviously close to chucking up at my feet. He put this down to all the pints that he'd drunk in the UK last week and looking at his face, I could believe this easily.

A good run in a lovely setting. 13km all up and some good hill practise.

I've found a photo of the lake with the conifers that we run alongside. The long hill is in the background going up from left to right.