Advanced running training: Nimbus Intervals

Today I trained using a new style of intervals that felt extremely effective, great heat-conditioning and really broke up the creeping-monotony of tempo, or the variety needed for Fartlek.

On an outdoor track and a sunny day with white fluffy rolling clouds you’re in business. Okay, this isn’t going to be all the time (especially here in Shanghai) but keep this technique in mind if such a day comes by. I’m claiming it as mine and calling it Nimbus Intervals.

Start with a 3-5 lap warm-up at a comfortable pace, then look to the sky. As the clouds roll across the sun you’ll be running in and out of direct sunlight. When you enter a patch of shade, speed up to your quick pace and hold it for as long as you’re out of the sun. Return to your comfortable pace when the shadow passes.

Days like this are characteristically blustery. Mix it up by sprinting every time you face into a gust of welcome breeze, or if you’re growing exhausted drop down to 50% speed momentarily to soak it up.

Depending on how big the clouds are and how fast they’re moving – you’ll be running in and out of the sun at random intervals. Like Fartlek, this is a great way to train for speed changes from short bursts to sustained speed.

It also makes for good temperature conditioning training for sunny races. Of course beware that the direct sun can be strong and you’ll need to take on extra liquids to compensate (not to mention adequate sun block). Cool down with a 3-5 lap gradual wind down and head to a nearby tree to stretch out.

Tip: Don’t decide to run home from the track exhausted, run down a back alley, get side-swiped by a woman on a bike who’s not looking where she’s going, do a barrel roll and sprain your wrist… otherwise, like me, you’ll be grumpy for a few days.

Shanghai at Night

Shanghai at Night

We took a midnight roll around Shanghai’s Old Town to see the city as it winds down (or winds up in some cases). It takes on a completely new atmosphere during the night, still full of activity but with the volume and lights turned down. It’s strangely comforting to feel completely safe walking down any dark alley – and probably into someone’s kitchen.

Whilst the obligatory pyjama-clad wanderer and the odd garbage forager were entirely anticipated, we weren’t quite prepared for one thing…

Around one corner the pavement was strewn with people, couples, families sleeping on mats and deckchairs. Perhaps the dilapidated apartments are just to hot to bear.

We tiptoed around and made for home filled with a dose of humility. Of course, no trip to the old streets would be complete without a welcome from the kitty committee – today’s was barely a few weeks old, sat atop a pile of cat biscuits waiting for attention.

Shanghai at NightShanghai at NightShanghai at Night

Shanghai at NightShanghai at NightShanghai at Night

The Waterhouse

The Waterhouse

We dropped by for a drink or two on the rooftop of The Waterhouse. It’s certainly rather spiffing (not least because it’s by Alex’s firm), essentially peeled back to the raw concrete and given a lot of attention with some mega furniture and marvelous sight lines and [zzsszzzzhhh, white archi-noise].

Good to see a Yorkshire boy done good, Jason Atherton (middle photo) keeping an eye on his kitchen. When the service picks up we’ll be heading over there for some of Shanghai’s sure to be finest gastro-fayre.

The WaterhouseThe WaterhouseThe Waterhouse

Yunnan Travel Guide

Earlier this year we toured Yunnan Provine for CNY and I just found my notes. Without a doubt it’s a must see part of China and, like many places, it’s important that you’re well-read on the area before you go and avoid being shoehorned by the locals in to the main tourist traps.

Here’s my top 10 tips for getting the best out of Yunnan:

1. The ‘deluxe’ in deluxe bus from Dali to Lijiang, for which you’ll pay 65rmb (15 extra), just means it has a toilet on board and is supposedly half an hour quicker. Otherwise it is massively cramped and the driver uses two controls – accelerate and horn. My advice; buy two seats and spread out.

Urban Transport

2. There is normally a charge to get into Shihe, a very worthwhile town outside Lijiang. Circumnavigate it by coming in from the north of town. Head towards the entrance to the Banyan Tree Hotel and there’s a gate – the guards are indifferent.

Shihi

3. In lijiang rent bikes from Chairman Mao square just outside of the old town. Price is the same and quality much better… and they give you a hand drawn map which is only good for taking you from the rental station to their countryside cafe.

TianShengYing

4. If you get sick of everything coming knee deep in oil (seemingly the Yunnanese way) there’s nothing better than an order of steamed Baozi. Look for the metal baskets stacked on steamers outside. The muslim Bai people have some phenomenal ones with peanut and honey inside.

Shihi

5. Have a flashlight or candle ready if you’re wandering around the Lijiang old town at night during high season. Then you can nonchalantly carry on with dinner like a local when the electricity gets overloaded and cuts out the whole neighbourhood.

Lijiang Black Out

6. Wear a football shirt that says Rooney on the back, get your signature hand ready and lap up the attention. Be prepared to be photographed all night – don’t forget that most of the people you’ll see will be tourists from deeper China.

Rubberneck

7. Most people speal Mandarin and plenty speak English. It’s actually easier to communicate as the locals are not insistent on using Shanghainese.

Rustled Up

8. Cyling around Erhai lake next to Dali is a gruelling 120km affair. The West half is a main road where vehicles will constantly be on their horns. The East half is a bumpy monotonous gravel road under construction (2010). The best section runs across the north side from XiZhouZhen to TianShengYing (an interesting, bustling local town) -[map route] then get the ferry back across.

TianShengYing

9. The mountain trail above Dali has some breathtaking scenery. Its fully paved, barely goes beyond a gradual slope and isn’t as cold as they say. Ignore the other tourists who are dressed for Siberia. Save your film for the last section of the path when you’ll be more directly about the town.

Dali Range

10. The BaiShan white Mountains to the North of Lijiang are very picturesque but nothing special if you’ve seen the Alps, Rockies, Patagonia or the Pennines. It’s also feels a rip-off to go there, you’ll pay around 200RMB (each) through the nose at a tollbooth to get into the area and another 200RMB to go up one of the cable cars. You’ll also feel like a yak by the time you finish being herded through the ticket office, onto a bus and up the mountain (once you’ve bought a ticket it takes about 90 mins of ballache to get to the top).

Yak Meadow

Where we stayed:

Dali: The Jade Emu
It’s a stone’s throw outside the walls of the city to the West… so cheaper than inside and a safe retreat from the bustle. Nice courtyard and a backpacker vibe.

Lijiang: The Tea
Up on the top of the hill with a breathtaking view over the old town. Pay extra for a balcony room – it’s worth it. They have two or three locations so make sure you stay in the Lion’s Hill venue… the others are nowhere near as good.

The UK Pavilion

UK Pavilion

There was no better time than on a wet and miserable Sunday afternoon to visit the British Pavilion at the Expo.

Having successfully wangled our way into a few pavilions with our EU VIP passes (and successfully being denied entry to the German Pavilion by a clipboard wielding german-chinese-robot-woman), it was a particular pleasure to flash a UK passport and be whisked through the VIP entrance by a jovial and quintessentially British host. We made small-talk about the weather and Cameron before being ushered through a gate bypassing the three hour queue. Marvellous.

The British Pavilion truly is marvellous. Heatherwick has upgraded his Belsay and Barnards Farm Sitooterie into a 6 story high “Seed Cathedral” – a porcupine-like cube of some few-thousand needles.

UK Pavilion

Inside is a cave-like room of undulating walls formed from the inner-ends of the needles, each flares out slightly to encase the seed of a plant or flower seed. The sheer volume of points of light, like looking into a million microscopes at the same time and their non-digital repetition is delicious in comparison to the LCD heavy onslaughts in most pavilions.

UK PavilionUK Pavilion

A path spirals up around to the entrance of the strucure, showing along the way, The UK’s relationship between cities and green spaces (the concept of the Pavilion being bringing parks into the urban environment)

UK PavilionUK PavilionUK Pavilion

There’s no restaurant, no gift shop and the EXPO passport stamp is tied to a little table with a piece of twine. It’s all about the undulating grey and red astro-turf park on which sits the seed cathedral.

JinShan Beach

JinShan Beach

Down on the coast below Shanghai is Jinshan town, famous for two things; The Shanghai Petrochemical Company and Jinshan, the closest beach to Shanghai.

Fear not, they’re far enough apart and actually this 3km stretch of sand (imported from Hainan or Dalian depending who you ask) is good for a spot of sunbathing or dip in the china sea which features (so we’ve heard) some harmless kind of blue dye during the summer months.

Ok, it’s no Kuta Beach, the sand is not perfect and the mainlanders, walking along the water’s edge in their jeans, will likely stop and stare as you apply factor 15… but there’s plenty to do (they are not the sitting and relaxing type) with pretty much every sea-based water sport covered, a couple of inviting looking islands (we’ll hit them next time) and a ‘seafood promenade’ which is basically a line of bbq skewer stands.

To get to Jinshan Beach:

Take the Metro #5 line south to JianChuan Road Station and get a taxi.
The route from there is onto the A4 which goes all the way. Tolls will be around 35RMB and in total the taxi ride should be around 160RMB and 30-40 minutes.

NB: Don’t take the #5 to the end. The drive from here is cross-country and takes a lot longer.

They’re in the process of extending the #5 down to Jinshan town, also the bullet train will start running Q4 2010 with a 25minute service to Jinshan from Shanghai South Railway Station on the way to Ningbo.

There’s supposedly a charge to get into the Beach which is higher on weekends. We were just waved through without paying.

Shanghai EXPO 2010

EXPO 2010

We finally gave in (courtesy of INNOVATEChina) and on a muggy Sunday, joined the droves and braved the Shanghai EXPO.

Getting in was pretty smooth, I was only pushed past in the queue by 2 women and the wait was just long enough to see a couple phalanxes of expo volunteers patrol past as if preparing for battle. Soon enough we were across no man’s land and inside, soaking up the, well, expanse of concrete and pavilions… and of course the queues. Luckily we have a few connections (!) and over the course of the day managed to avoid any of the lines which extended to 3-4 hours for some.

In general, many of the pavilions look fantastic, a few have good things going on inside and the rest are mildly entertaining. Inside, most are fleetingly fast and if I’d queued for three hours to walk down a slope in the dark with some flashing lights and a four minute loop of the countryside the tone of this would be five shades darker. Yes of course there’s a generous helping of “isn’t our country the most sustainable and innovative in the world and all we have to do is come together”.

Here’s a wrap up of the pavilions we visited:

Belgium. Walk around cases of Belgian things (chocolates, jewellery).

Switzerland. Breath in some manufactured mountain air. Watch a mini imax video of the Alps and then along a looping walkway overlooking the french pavilion. There’s a chairlift on the roof if the weather is good (it wasn’t).

Sweden. Walk around Ikea showrooms.

Spain. Enter a cave with some beautifully created 360o projections. Watch some flamenco dancing as some bones descend from the ceiling. Walk around a room showing Spain from the 60s. Finally stand next to a 5 metre robotic baby.

England. Bias aside, by far the best. Enter a cube cocoon made from thousands of fibreglass spikes each terminating inside with an encased seed.

Canada. A huge pavilion housing not a lot. Walk along a red tunnel, watch an arty video about Canadian things.

Mexico. Basically a white-walled homogeneous Mexican Culture museum.

Individually it sounds unappealing but put it all together and add on the external environment and it’s a pretty big deal.

Photos as they come here

The General and Roy

The General and Roy
The General

We’ve just finished our latest fixed projects. These are a couple of new utility bikes made by Forever. Converted China Post Office and China Telecom frames. They look awesome, really vivid paint jobs and some awesome decals with golden characters and phoenix motifs.

I’ve now taken off the rear rack, was a little weighty and I might cut down the mud guard. The blue one has the fold down platforms which are hilarious. Need to find a longer post and maybe new seat, this one is as squeaky as a Victorian bed.

Also looking for a 1″ front fork that doesn’t extend the front wheel out quite so far.

Ride wise, really smooth. Great for cruising around the French concession and after running 46×13 on Ocean-san it’s easy wheel all the way.

The General and Roy
Roy

The General and RoyThe General and Roy
The General and RoyThe General and RoyThe General and Roy

Drawing a crowd

Something has pulled a huddle….

the generalthe general

The perfect takeaway

da bao

2 minutes away waits some of Shanghai’s best and cheapest grub:
Half roast duck – £2.00
Tomato and egg rice – £0.80
Litre of Soy milk – £0.60
Happy belly: £3.40