Glen of Rait Hill Run: a tradition I love


2010 was the last Glen of Rait games (here is a blog of that day) … they intersperse a beer festival every other year just to get the ying / yang balance going. One year traditional summer festivities like an egg and spoon as well as a 3 legged race for the kids and a 5km hill run for the adults and silly buggers.

Last time I did it in 2010 I was running fit although i was not ‘hill running fit’ and i came in 3rd and vowed that next time i would train for the event. Well 2012 dawned and my training once again for a hill run was non existent and my running had lessened as well as i have started to ride more ….

The race starts in the village goes straight up a hill to a farm (at up to 22% gradient) then across a boggy field and then down the road to the village again.

course here http://app.strava.com/runs/19049797

the course and profile

That hill up is hard with no warm up the HR shoots up and stays at max HRave 167 max 179 (92% 99% of max HR)

The start of 31 runners saw a few eagers shooting off the front … I was 5th or 6th most of the way but went past someone whose breathing was pretty ropey. I just tried to stay steady and the right side of vomit ….. By the top I was 3rd with 4th and 5th right behind me.

After all the rain this year the top field was said to be ‘treacherous’ but it was just a bit muddy and cow riddled. I put some distance on the 2 boys behind and set my eyes on no 2 as the defending champ was already 200m ahead …

HR – up with the hill but no coming down

i chased no 2 who later identified himself as Paul from hungary down the hill and was making slight gains halving the distance to 30m when he heard the slap of my trainers on the wet road and proceeded to speed up to a pace I couldn’t keep up. i think a 3m38/km (about 5m25/ml) pace might be the quickest i have run.

finished 3rd again …. next time I will train as Thomas wont run with his son (and wont be doing a 80km ride just before the run) and he is aiming for gold …..

interval running – training for the hill race and the half marathon


 

Interval running – you have got to love it. Strangely I sometimes prefer doing this on a treadmill so the intervals are exactly the same speed. 1 min intervals at above 16km/h or (3m40/km pace) and then 90 sec in between at a leisurely 11.5km/h or a 5m27? ish pace.

 

Today was windy – we will fly a kite …


Today was forecast to be a bit like this …

although it wasn’t quite – went out on my 7m kite and had a blast but wore my Polar RCX5 and the gps to track my effort and distance – always curious to keep tabs on the health benefits whilst being dragged back and forth.

Kept tabs on the first session which was 20km of kiting …

and Heart rate was quite sedentary as the wind wasn’t nuclear enough for good jumbos so spent more time playing in the waves ….

But discovered the 7m kite has a slight leak in the bladder which needs fixing and when i went out on the 9m the safety blew off leaving me with the 1/3rd mile self rescue and swim back to shore – about 4 years since i last self rescued … good to know I still  know how.

Then home just in time for the TdF finish and Cav’s 4th stage win in Paris …. nice

riding in the wet


According to the keepers of the cog …. http://www.velominati.com/the-rules/

Rule #5// Harden The Fuck Up

Rule #9 // If you are out riding in bad weather, it means you are a badass. Period.
Fair-weather riding is a luxury reserved for Sunday afternoons and wide boulevards. Those who ride in foul weather – be it cold, wet, or inordinately hot – are members of a special club of riders who, on the morning of a big ride, pull back the curtain to check the weather and, upon seeing rain falling from the skies, allow a wry smile to spread across their face. This is a rider who loves the work.

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Today applied – it has been housing down and it was a bit like this picture … in fact just checked stats and 9.8mm of rain fell today ….

rain spray – still cycling

but without the friends the sun and the visibility …

think I was under that red dot

So set off for the campsies and had the fortune of turning right as a monsoonic (I lay claim to this adjective) thunderstorm opened up. Wind was up in these heavier than normal showers so a bit of a balance sometimes staying upright … hit the crow road and had intended to do the crow road and tai-ma-doon of the other day but judging by the water in the river I knew the fjord at Tak would be thigh deep and my bike didn’t need a wash that bad.

route click on this for link to ride on STRAVA

Wasn’t pushing very hard – up the crow was studying the other side of the road for my descent – don’t want to twat myself so close to the austrian holiday …

Heart Rate was steady and never really went very high even on the ascent when i could have pushed a bit harder. Barely glanced at the Polar as I could hardly see my hand on the bar by the time I got to the hill.

Descent was a spray fest so kept it smooth and easy although I think I must have hit the 65kmh max at some smooth point on that descent.

Still a great day out though – came back to the house and stripped at the back door as I was dripping everywhere – I think my rain cape had kept me dry for all of the first 7minutes of the ride …. but what it did do was keep me from getting too cold in the wind so was glad I had it on.

Only crap part of the ride was the arseholes in cars that went past inches away – I had purposely kept my rear light on blink to give a bit of warning but the drivers in Scotland were obviously mourning the lack of summer and were intent on a bit of murder …. as i say arseholes …

Did you HTFU (see rule 5) at any point this week?

Selkirk MTB marathon review and thoughts


Went down on the Saturday afternoon and saw a lot of cars with road bikes heading in the opposite direction after the sportive. Event camping was  in Selkirk. After weeks of rain the weather forecast was true and good and after a cold clear night where the temp in the car got down to 1 degree C – the blue skies and May sun woke the riders up and set the tone of the rest of the day.

After the ride got off at ten o’clock with the Championship riders leading the field out it only took a little more than three and a quarter hours till the leading championship riders came back into the event village.

Go rohloff Go


Highlights of the race were the scenery in general and the sections of trail centre singletrack at Innerleithen, part of the renowned 7Stanes network. This part of the Scottish Borders is stunning, with rolling hills as far as the eye can see, gorse in full golden flower, and a superbly remote feeling. I do however have a gripe – being mid field some of the technical single track sections were really bogged down up to 20cm of mud and quite unrideable. Hate to think what the riders 300places back would have thought.

Feel that they could have had multi sections were another option was opened after the first 250 riders passed through … a minor gripe and just that i would have loved to ride it all instead of having to walk 3 sections.

always suspect something when a camera and puddle are this close together …
there was also a section where the 70km (actually 60km if I had another moan) came back to join the 45km lot and there was a hill that i didn’t see anyone ride – up to 22% according to the Garmin … again think the organisers should have picked a gentler route this late in the ride as it is the people on the 45km course that they really should encourage to come back and a 600m walk will not help them do that … Then a lovely descent – most people like me just riding down the side of the heather … a few of the full course 85km guys came flying past as well … then the water pic above – need to buy the Hires version for vanity reasons ….
Lastly the finish and another t-shirt which i said No to. The race must appeal to people that care about the environment and then they give out cheap horrible t-shirts that no-one with any fashion sense would wear out … they should copy the marathon and run events and give out small medals instead …
finished but hot
Must say that the greatest post finish bit was the routine …
1. WASH THE BIKE
2. WASH MYSELF
3. Get a physio
4. Eat … and Eat again. 4300calories leaves a dent.
ride profile

Hill Running repeats but now a slightly sore calf


That was a bit horrible

Went to Alexander park to do some hill repeats tonight

amble to the park then started the repeats – 1st one was to scout the hill – then realised best option was the less steep longer ascent with a short drop down and then repeat repeat. The HR belt can’t have been sweaty enough as it showed a 109%HR effort …. but rest were fine showing me hit 92%of my MaxHR. It hurt a lot which I guess it is supposed to do ….

the hill repeated and my speed
polar HR (strange spike on 2nd hill)

then i started to feel my calf pulling so to prevent muscle damage i stopped and didn’t finish my 10 repeats ….. still a bit tender but should be fine.

Turbo Interval on the bike


yesterday was supposed to be a run day in light of the upcoming duathlon but I couldn’t face it (as opposed to today when I am forced to face the sleet and cold later)

So the plan was this:

10min warm up then

4 MIN at +85% MHR

4 MIN recovery at 65% MHR

Repeat 4 times

Then cool down for 10 min

But was watching the iPad – a doccie about the Yom Kippur war with John Snow daddy and son and kind of lost track of timings ….

Here is the Garmin read out showing speed

speed on the trainer

The intervals are not so easy to see on this graph – esp the 2nd interval where I went for nearly 7.5 minutes ….

Here is the polar Heart rate Graph from Polar Personal Trainer which shows the intervals clearer. Normally I program the RCX5 so that it beeps to remind me and beeps when HR is too high (rare) or too low ….. Think I should stick to that is it is less forgetful than me doing it manually.

Polar RCX5 HR graph clearly showing intervals

not working today so off to the cinema at lunchtime – how decadent ….