Monday 31st March
Monday 31st March Today was the first try of the new route home from work and I tried it with a 35lb bergen plus 2.5 litres of water, but I was wearing trainers and running tights instead of boots and combats. As usual the first mile or so felt hard, as though I couldn't get my legs to work properly. By the time I reached the bottom of Devil's Hill I think I'd eventually warmed up but I couldn't run all the way up the hill, I had to walk some of it. I started running again just before the top and as I ran along the flat section just after the brow of the hill I was treated to the sight of a Chinook flying overhead. I heard the familiar and unmistakable sound of it's engines and rotors way before I saw it.
I pushed myself a bit from then on as there was only one real uphill section left, the rest was pretty much downhill. I really enjoyed this run, which is in major contrast to how I felt yesterday and now cannot wait until my next run, which I have to wait until Friday for.
I pushed myself a bit from then on as there was only one real uphill section left, the rest was pretty much downhill. I really enjoyed this run, which is in major contrast to how I felt yesterday and now cannot wait until my next run, which I have to wait until Friday for.
Week 24th March to 30th March 2014
Monday 24th March Ever since I was 13 when I unknowingly first started my interest in running on my paper-round I've never been able to run fast in the rain. Back then I used to run the paper-round just to get it finished A.S.A.P. but when it was raining I tried extra hard to finish even quicker. It never happened, I was always slower. This carried on when I started running properly. EVERY run I have ever done in the rain has been slow.
Today it was raining, so it suited me that I was out for a slow recovery run because I knew it'd be pointless trying for a P.B. I forced myself to take my time for the whole run, constantly finding myself speeding up slightly then making a conscious effort to go slower. A couple of weeks ago, I did an easy run on the same route in 30:23, yes I was taking my time, but I wasn't forcing myself to go slow. Today I found it hard to go that slow and I completed the run in 28:52. I was going so slow that I couldn't maintain my body temperature, I finished the run, not sweating as I usually do but shivering, quickly going for a hot shower to warm up instead of stretching while I cool down then having a cool shower.
Friday 28th March I'd been looking at a new route for the run home from work for a while as I'm getting a little bored of the usual route. I didn't want to try the new route running first as I've never been that way before and didn't feel like getting lost whilst on foot. It's much easier to retrace steps on a bike.
After 1.3 miles there is a nightmare of a climb which someone has aptly named Devil's Hill on Strava. This hill climbs 102 feet in 0.2 miles, OK this doesn't seem that much written here, but try going up it! For the most part the route seems mostly downhill from then on, although over the total distance of 4.5 miles it does climb a total of 216 feet.
This means that when I run this way on my way home from work I'll get 1.1 miles and 31 feet of elevation extra compared to my normal route.
Saturday 29th March My Sister-in-law had asked if my wife and I could help her dig all the brambles, weeds and tree stumps from her garden as she wanted to level part of it to put chippings down. I wanted to do some training so my wife drove over there and I cycled. It's only 12.1 miles but it does have a couple of reasonably long, 1st gear and out of the saddle (for me) hills. After uploading the ride to Strava I was a little disappointed with the total elevation gain, which is only 928 feet. I got lost slightly at 10.69 miles where I turned right at a cross roads that I should have turned left at, I spent the next half mile cycling in totally the wrong direction, racking my brains as to how to get to Donna's house (she hasn't long moved there). I didn't break any records, finishing the 12.1 miles in 52:05 with an average speed of 13.9mph. I then spent the rest of the day digging a huge tree stump out of the middle of a garden and digging up brambles then leveling it all. I didn't feel like cycling home!!
Today it was raining, so it suited me that I was out for a slow recovery run because I knew it'd be pointless trying for a P.B. I forced myself to take my time for the whole run, constantly finding myself speeding up slightly then making a conscious effort to go slower. A couple of weeks ago, I did an easy run on the same route in 30:23, yes I was taking my time, but I wasn't forcing myself to go slow. Today I found it hard to go that slow and I completed the run in 28:52. I was going so slow that I couldn't maintain my body temperature, I finished the run, not sweating as I usually do but shivering, quickly going for a hot shower to warm up instead of stretching while I cool down then having a cool shower.
Friday 28th March I'd been looking at a new route for the run home from work for a while as I'm getting a little bored of the usual route. I didn't want to try the new route running first as I've never been that way before and didn't feel like getting lost whilst on foot. It's much easier to retrace steps on a bike.
After 1.3 miles there is a nightmare of a climb which someone has aptly named Devil's Hill on Strava. This hill climbs 102 feet in 0.2 miles, OK this doesn't seem that much written here, but try going up it! For the most part the route seems mostly downhill from then on, although over the total distance of 4.5 miles it does climb a total of 216 feet.
This means that when I run this way on my way home from work I'll get 1.1 miles and 31 feet of elevation extra compared to my normal route.
Saturday 29th March My Sister-in-law had asked if my wife and I could help her dig all the brambles, weeds and tree stumps from her garden as she wanted to level part of it to put chippings down. I wanted to do some training so my wife drove over there and I cycled. It's only 12.1 miles but it does have a couple of reasonably long, 1st gear and out of the saddle (for me) hills. After uploading the ride to Strava I was a little disappointed with the total elevation gain, which is only 928 feet. I got lost slightly at 10.69 miles where I turned right at a cross roads that I should have turned left at, I spent the next half mile cycling in totally the wrong direction, racking my brains as to how to get to Donna's house (she hasn't long moved there). I didn't break any records, finishing the 12.1 miles in 52:05 with an average speed of 13.9mph. I then spent the rest of the day digging a huge tree stump out of the middle of a garden and digging up brambles then leveling it all. I didn't feel like cycling home!!
Sunday 30th March After going out for a HUGE carvery for Mother's day and feeling that I'd better get at least some mileage in running I decided on some HIIT hill sprints. Near my mother-in-laws house there is a steep hill with a footpath conveniently going straight up it, it's almost as if it was designed specifically for this purpose.
I kept putting off going out, first it was too soon after food, then another excuse followed by another. Eventually I forced myself to get out there. Armed with 1 litre of water in a sports bottle I jogged the 100 yards or so to the path. I haven't been there for a couple of years and I went down the wrong way, it took me a little bit of wandering to find the path as you can see in the map. The first rep was hard but I managed to get to the top without stopping and hid my waterbottle in the undergrowth beside the path as I didn't want to carry it. Each rep got slower and slower, then on the 5 rep my knee started clicking. I've always had trouble with clicky knees as according to my doctor when I was 16, I was born with one ligament slightly larger then another ligament which causes my knee to be out of alignment. Anyway, I managed to reach the top with a little walking and without the knee becoming painful. I really wanted to do the 10 reps so I carried on. Gently jogging down the slope each time I'd pretty much recovered from the previous rep and this rep was no different. I started the ascent strong, at about 3/4 sprint, but after about 50 yards at the 1st set of steps I had a familiar shooting pain in my knee and from then on the painful audible clicking started. I still managed to get up the hill at about the same pace I had been but with maybe a little more walking and a twist of the knee, which I'd learnt to do as a teenager to stop the knee clicking and hurting. At this point I'd decided that enough was enough and I didn't want yet another injury, so I walked back and my hill sprint session was cut short.
About 2 hours after this my wife decided it was time to go home, I'd been doing gentle stretches ( not for the whole 2 hours) and I was feeling as though I hadn't been out running plus the pain in the knee had gone by the time I'd walked back. So I decided that a 2.1 mile run home was in order. Starting the run I felt great but suddenly at about half a mile into it I just didn't have any energy. I ran the rest of the way home but I was just glad to get it over with. All in all, I didn't have a good training day today.
The image to the right is a view up the path. Nowhere near all of it can be seen (click on image to view larger).
I kept putting off going out, first it was too soon after food, then another excuse followed by another. Eventually I forced myself to get out there. Armed with 1 litre of water in a sports bottle I jogged the 100 yards or so to the path. I haven't been there for a couple of years and I went down the wrong way, it took me a little bit of wandering to find the path as you can see in the map. The first rep was hard but I managed to get to the top without stopping and hid my waterbottle in the undergrowth beside the path as I didn't want to carry it. Each rep got slower and slower, then on the 5 rep my knee started clicking. I've always had trouble with clicky knees as according to my doctor when I was 16, I was born with one ligament slightly larger then another ligament which causes my knee to be out of alignment. Anyway, I managed to reach the top with a little walking and without the knee becoming painful. I really wanted to do the 10 reps so I carried on. Gently jogging down the slope each time I'd pretty much recovered from the previous rep and this rep was no different. I started the ascent strong, at about 3/4 sprint, but after about 50 yards at the 1st set of steps I had a familiar shooting pain in my knee and from then on the painful audible clicking started. I still managed to get up the hill at about the same pace I had been but with maybe a little more walking and a twist of the knee, which I'd learnt to do as a teenager to stop the knee clicking and hurting. At this point I'd decided that enough was enough and I didn't want yet another injury, so I walked back and my hill sprint session was cut short.
About 2 hours after this my wife decided it was time to go home, I'd been doing gentle stretches ( not for the whole 2 hours) and I was feeling as though I hadn't been out running plus the pain in the knee had gone by the time I'd walked back. So I decided that a 2.1 mile run home was in order. Starting the run I felt great but suddenly at about half a mile into it I just didn't have any energy. I ran the rest of the way home but I was just glad to get it over with. All in all, I didn't have a good training day today.
The image to the right is a view up the path. Nowhere near all of it can be seen (click on image to view larger).
Monday 24th |
Friday 28th |
Saturday 29th |
Sunday 30th 1 |
Sunday 30th 2 |
Week 17th March to 23rd March 2014
Monday 17th March I hadn't been feeling 100% all day and I started the run carrying my bergen weighing 35lb with a 'can't be bothered attitude'. At one point, just after the start of the hill I even considered phoning my wife to come and get me, or at the very least stopping and walking up the hill. I didn't do either, instead plodded along keeping telling myself just to carry on. With just over a mile to go, I don't know what happened, I had a surge of energy and I tried to rescue a poor time. I was able to RUN as though I wasn't carrying the pack, I had some looks from people as I passed them almost sprinting down the hill even a police man driving along the road was rubber-necking! He may have though I was up to no-good. I finished over a minute faster than last week carrying an extra 5lb in 31:29.
Friday 21st March I'd planned on trying for a P.B. and I managed it! Beating my previous C.F. time of 25:20 by 56 seconds in a time of 24:24 giving an average pace of 7:18/miles. The slight downside is that I now have niggles again in my butt injury that I'd thought had completely gone. I hope it's just me being over sensitive and cautious with regards to the injury.
Saturday 22nd March My first long run since the Fan Dance. I was a little nervous after the niggles yesterday, but this morning they had completely gone. Last night I hadn't decided whether I was going to cycle up to my brother-in-laws house, run loaded or run clean fatigue, this morning though, I felt so good that I chose to do the run loaded with 25lb including the water and wear boots!
As usual the first mile or so until I'd warmed up was difficult and the thought that I'd made a mistake going loaded crossed my mind several times. By the end of the second mile I felt comfortable and had settled into a manageable pace, though I wasn't going for any records, I just wanted to finish. Everything was going fine, I'd zoned out, daydreaming, enjoying the run until mile 15 when I didn't hit the wall, the wall jumped up, knocked my legs out from under me and continued to trample all over me for the last 5 miles. My para-shuffle which I'd carried out for the entire run turned into the hunch-back of Notre Dame shuffle. I had to stop a few times and walk for a bit, then when I started 'running' again I think the walking was quicker. I was starting to feel a couple of quite painful twinges in my butt and stopped a few times to massage the tightness away (it must have looked odd, I'm glad no one saw me). I started to think that I'd done the injury again and would be out of training for a couple of months again. With a mile to go I ran out of water, I'd gone through almost 2.5 litres and my lips were still cracked from de-hydration. The last couple of miles were just ugly, bent almost double, just putting one foot in front of the other, my boots scraping the tarmac as I went. My sister-in-law just happened to pass me when I had about half a mile to go and she said it looked like I was going to fall over at any second... that just about sums up how I was feeling right then.
Anyone thinking of doing Point to Point with Avalanche Endurance Events take heed, this route was painful and to be honest it almost beat me. Whichever route Avalanche choose for the P2P will be much, much harder.
After a good stretching session, a protein shake and a good nights sleep there is no sign of the injury, in fact the only 'injuries', and I use the term injuries loosely, were two blisters on my ankles from my boots. Back to training Monday then.
Friday 21st March I'd planned on trying for a P.B. and I managed it! Beating my previous C.F. time of 25:20 by 56 seconds in a time of 24:24 giving an average pace of 7:18/miles. The slight downside is that I now have niggles again in my butt injury that I'd thought had completely gone. I hope it's just me being over sensitive and cautious with regards to the injury.
Saturday 22nd March My first long run since the Fan Dance. I was a little nervous after the niggles yesterday, but this morning they had completely gone. Last night I hadn't decided whether I was going to cycle up to my brother-in-laws house, run loaded or run clean fatigue, this morning though, I felt so good that I chose to do the run loaded with 25lb including the water and wear boots!
As usual the first mile or so until I'd warmed up was difficult and the thought that I'd made a mistake going loaded crossed my mind several times. By the end of the second mile I felt comfortable and had settled into a manageable pace, though I wasn't going for any records, I just wanted to finish. Everything was going fine, I'd zoned out, daydreaming, enjoying the run until mile 15 when I didn't hit the wall, the wall jumped up, knocked my legs out from under me and continued to trample all over me for the last 5 miles. My para-shuffle which I'd carried out for the entire run turned into the hunch-back of Notre Dame shuffle. I had to stop a few times and walk for a bit, then when I started 'running' again I think the walking was quicker. I was starting to feel a couple of quite painful twinges in my butt and stopped a few times to massage the tightness away (it must have looked odd, I'm glad no one saw me). I started to think that I'd done the injury again and would be out of training for a couple of months again. With a mile to go I ran out of water, I'd gone through almost 2.5 litres and my lips were still cracked from de-hydration. The last couple of miles were just ugly, bent almost double, just putting one foot in front of the other, my boots scraping the tarmac as I went. My sister-in-law just happened to pass me when I had about half a mile to go and she said it looked like I was going to fall over at any second... that just about sums up how I was feeling right then.
Anyone thinking of doing Point to Point with Avalanche Endurance Events take heed, this route was painful and to be honest it almost beat me. Whichever route Avalanche choose for the P2P will be much, much harder.
After a good stretching session, a protein shake and a good nights sleep there is no sign of the injury, in fact the only 'injuries', and I use the term injuries loosely, were two blisters on my ankles from my boots. Back to training Monday then.
Week 10th March to 16th March 2014
Monday 10th March After last Friday's run suffering from cramp and even though I did long stretching sessions, I could still feel my hamstring pulling on Saturday. I have become paranoid about injuries after the foot injury early last year and the buttock injury in October, which I have only just recovered from. I DO NOT want another injury so I took the weekend off from training, just doing some stretching. I even deliberately took my time with today's run, not pushing the pace at all and again running Clean Fatigue. Given that, I still only finished 4 minutes slower than my fastest ever on this route, finishing in 29:20.
After the run I spent around 20 minutes stretching then 20 reps on each leg of one-legged squatts, followed by a few sets of lunges then another 10 minutes stretching.
Friday 14th March I decided to up the training slightly with the introduction of the bergen at a total weight of 30lb. I felt ok. The pack didn't feel heavy on my shoulders but the calf burn going up the hill was incredible. At the end of the run my calf felt like iron.
This was not my fastest time with a bergen on this route, I have a bit of a way to go before I'm back to my previous fitness level before the injury. My fastest was just over 28minutes carrying 43lb. Today I was carrying 30lb and finished in 32minutes 42 seconds.
Two hours after the run I took my children rollerskating at the leisure centre. This usually takes the form of me acting like a big kid, getting around 10 children and a couple of adults involved in a 3 hour long game of tag, where I do not take a break and skate as though I were playing roller hockey, dodging children that aren't playing and either escaping from or chasing the people playing at speed. All the children seem to think it's fun to chase me! They don't seem to be interested in chasing their friends, just me, which means that I have become rather adept at speed skating and maneuvering at high speed over the years, plus it gives me a really intense workout, using the muscles in a different way to that of running.
Saturday 15th March I had intended to cycle home from my sister-in-laws house after doing some D.I.Y for her but when I took my bike out of the back of the van it had a completely flat tyre. Although I had a pump and puncture repair kit, I just couldn't be bothered to fix it there and then. I then decided to go for a run as soon as I got home.
The bergen weighed 35lb including the 2 litres of water. I ran a new route I'd found last year whilst cycling. The first 45 minutes were almost entirely uphill. When I turned onto the main road, I kept switching side to be on the outside of the bends so cars could see me as early as possible as there is no path along this road. I was about half way along this road when it started to get really dark and I was concerned every time a car came towards me as I was totally in black and without and lights. I was so glad when I got into the village and the safety of a footpath.
I finished the run in 1hr 39minutes feeling as though I could carry on.
After the run I spent around 20 minutes stretching then 20 reps on each leg of one-legged squatts, followed by a few sets of lunges then another 10 minutes stretching.
Friday 14th March I decided to up the training slightly with the introduction of the bergen at a total weight of 30lb. I felt ok. The pack didn't feel heavy on my shoulders but the calf burn going up the hill was incredible. At the end of the run my calf felt like iron.
This was not my fastest time with a bergen on this route, I have a bit of a way to go before I'm back to my previous fitness level before the injury. My fastest was just over 28minutes carrying 43lb. Today I was carrying 30lb and finished in 32minutes 42 seconds.
Two hours after the run I took my children rollerskating at the leisure centre. This usually takes the form of me acting like a big kid, getting around 10 children and a couple of adults involved in a 3 hour long game of tag, where I do not take a break and skate as though I were playing roller hockey, dodging children that aren't playing and either escaping from or chasing the people playing at speed. All the children seem to think it's fun to chase me! They don't seem to be interested in chasing their friends, just me, which means that I have become rather adept at speed skating and maneuvering at high speed over the years, plus it gives me a really intense workout, using the muscles in a different way to that of running.
Saturday 15th March I had intended to cycle home from my sister-in-laws house after doing some D.I.Y for her but when I took my bike out of the back of the van it had a completely flat tyre. Although I had a pump and puncture repair kit, I just couldn't be bothered to fix it there and then. I then decided to go for a run as soon as I got home.
The bergen weighed 35lb including the 2 litres of water. I ran a new route I'd found last year whilst cycling. The first 45 minutes were almost entirely uphill. When I turned onto the main road, I kept switching side to be on the outside of the bends so cars could see me as early as possible as there is no path along this road. I was about half way along this road when it started to get really dark and I was concerned every time a car came towards me as I was totally in black and without and lights. I was so glad when I got into the village and the safety of a footpath.
I finished the run in 1hr 39minutes feeling as though I could carry on.
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Week 3rd March to 9th March 2014
Monday 3rd March I ran home from work just carrying about 750ml water and my work clothes. I wasn't trying for a PB, I just wanted to start slowly. On the uphill sections I concentrated on using my calfs more than necessary to get me up the hills, this gave my calfs a really good workout and they were burning by the top of the big hill with still a mile to go. I did start to feel the buttock injury for the last half mile or so, but it wasn't bad, I was just concerned.
Friday 7th March Another C.F. run home from work, carrying just my work clothes, unfortunately I hadn't bothered with water as the run was only 3.4 miles. I started the run a bit fast and was trying for a P.B. I'd been really busy in work, forgetting to hydrate properly and to eat my banana half hour before the run. I eat it immediately before starting the run. I felt fast going up the hill, but it was only my 3rd fastest on the hill segment, 30 seconds slower than my fastest time .... so far. At about the 2 mile point I started to suffer from cramp in my right Hamstring, probably caused by poor hydration. Initially I thought it'd work itself out so I just carried on pushing the pace. However it progressively got worse until with only around 9/10 of a mile left I'd begun limping slightly. I was still determined to try for a P.B. so I ignored it and pushed on. I finished the run in 26:55, only the 3rd fastest, 1:35 slower than my fastest so far.
As we'd planned to go out I didn't have time for the intended weights session after the run, I did still do about 15 minutes of stretching though, concentrating on my left buttock (still) and my right Hamstring.
Friday 7th March Another C.F. run home from work, carrying just my work clothes, unfortunately I hadn't bothered with water as the run was only 3.4 miles. I started the run a bit fast and was trying for a P.B. I'd been really busy in work, forgetting to hydrate properly and to eat my banana half hour before the run. I eat it immediately before starting the run. I felt fast going up the hill, but it was only my 3rd fastest on the hill segment, 30 seconds slower than my fastest time .... so far. At about the 2 mile point I started to suffer from cramp in my right Hamstring, probably caused by poor hydration. Initially I thought it'd work itself out so I just carried on pushing the pace. However it progressively got worse until with only around 9/10 of a mile left I'd begun limping slightly. I was still determined to try for a P.B. so I ignored it and pushed on. I finished the run in 26:55, only the 3rd fastest, 1:35 slower than my fastest so far.
As we'd planned to go out I didn't have time for the intended weights session after the run, I did still do about 15 minutes of stretching though, concentrating on my left buttock (still) and my right Hamstring.
Monday 3rd March
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Friday 7th March
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2nd March 2014
I went with Sue and Donna, they wanted to try for a best time and to be fair to them they were pushing the pace, walking. My plan was different. Doing the route C.F. I just took the walking easy, waiting until I'd dropped back about 100 yards then running to catch up. In other words fartlek training. When it came to the 1st hill, which is a loop that doubles back on itself, I changed the fartlek to hill sprints, getting up the hill as fast as I could then carrying on running until I'd caught up again. This went on for all 8 hills. On Burning Calfs Hill I ran on ahead and waited at the top, I actually managed to run all the way to the top and got a PB on the hill.
I went with Sue and Donna, they wanted to try for a best time and to be fair to them they were pushing the pace, walking. My plan was different. Doing the route C.F. I just took the walking easy, waiting until I'd dropped back about 100 yards then running to catch up. In other words fartlek training. When it came to the 1st hill, which is a loop that doubles back on itself, I changed the fartlek to hill sprints, getting up the hill as fast as I could then carrying on running until I'd caught up again. This went on for all 8 hills. On Burning Calfs Hill I ran on ahead and waited at the top, I actually managed to run all the way to the top and got a PB on the hill.
Short video showing the mud on the Troserch route.
1st March 2014
I'm not really going to write about the last 2 training runs today, I'm going to rant/review, but not in the conventional manner; they say a picture paints a thousand words. Well here's 3,000! I've T.A.B'ed today and yesterday the new route that I tried on the 24th February. However today I used Strava on 3 different phones. proving that the choice of device you use is very important.
I'm not really going to write about the last 2 training runs today, I'm going to rant/review, but not in the conventional manner; they say a picture paints a thousand words. Well here's 3,000! I've T.A.B'ed today and yesterday the new route that I tried on the 24th February. However today I used Strava on 3 different phones. proving that the choice of device you use is very important.
Below are the links to the runs on Strava
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24th February
I'd been meaning to incorporate another hill on the training run for a while. Sue and I had gone for a gentle walk in Troserch yesterday and we found another hill that could be added to the route. Today I included both hills Due to their position on the route, this means that 5 extra hills have been added making a total of 8 hard hills. I didn't push the pace today, I'm still seeing how my butt injury copes, it was OK, no pain, just niggled. I don't want to push it too hard just yet and be back at square one. Looking at the map, Strava again wasn't entirely accurate. Sue's phone (she has a slightly newer model of the same phone) seems to be more accurate than mine, I may ask her if I can borrow it next time. Anyway, Strava recorded the run at 7.6 miles with an elevation gain of 905 feet. Considering that without the extra hills the route gains 813ft and one of the new hills, which I climbed twice is 106ft high I was a bit disappointed that the route didn't gain over 1,000ft... it probably does, personally I think it's closer to 1,100ft. I completed the run Clean Fatigue (without a backpack) in 1hr 41minutes. |
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22nd February
As Sue was coming with me for the full 7 miles I decided to up the weight a bit. My bergen weighed 29lb then I added the 2.5 litres of water. Sue decided she was going to push the pace, 'intervaling' almost the whole route. She managed to finish in 2 hours and 11 minutes. A whole 16 minutes quicker than last week.
About an hour or so after this session we took the kids out for a gentle bike ride along the Millennium Coastal Path. This was not strenuous at all as we were going at the children's pace.
As Sue was coming with me for the full 7 miles I decided to up the weight a bit. My bergen weighed 29lb then I added the 2.5 litres of water. Sue decided she was going to push the pace, 'intervaling' almost the whole route. She managed to finish in 2 hours and 11 minutes. A whole 16 minutes quicker than last week.
About an hour or so after this session we took the kids out for a gentle bike ride along the Millennium Coastal Path. This was not strenuous at all as we were going at the children's pace.
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16th February 2014
There's not much I can say about this session. Sue was with me and as I'm not pushing myself yet, I'm happy to go at her pace, her sister came with us as well. I walked concentrating on getting the glutes more involved in the walking action, to try and get them stronger whilst recovering from the injury. I'd say I'm 95% healed now and the fitness just needs to be built back up slowly. On the first loop I pushed the pace but allowed frequent rest stops. I didn't push them to do the second loop, they decided that all on their own, but I didn't push the pace, I allowed them to walk at their speed. |
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15th February 2014
My wife Sue came with me on this T.A.B. she only wanted to do the first loop and return home when I started the second loop. Her intention is to gradually increase her speed and include more running until she can run the entire loop and keep up with me when I have a full weight pack.
Today she managed to walk up X Roads hill quicker than her previous 2 training walks plus when we got to the hill on the return leg, she started running! Bear in mind the she was wearing full waterproofs and boots. This is her third training session on this route and she has managed to get 5 minutes quicker each time.
When we came back to the road at the gate Sue turned left to return home and I began my run uphill. Burning Calfs Hill lived up to it's name today. I have definitely lost a lot of fitness since October. I managed to complete the entire 7 miles in 1hour 55minutes. Strava says the run was 6.7 miles, but I've looked closely at the map and the GPS wasn't entirely accurate, shortening the run.
My wife Sue came with me on this T.A.B. she only wanted to do the first loop and return home when I started the second loop. Her intention is to gradually increase her speed and include more running until she can run the entire loop and keep up with me when I have a full weight pack.
Today she managed to walk up X Roads hill quicker than her previous 2 training walks plus when we got to the hill on the return leg, she started running! Bear in mind the she was wearing full waterproofs and boots. This is her third training session on this route and she has managed to get 5 minutes quicker each time.
When we came back to the road at the gate Sue turned left to return home and I began my run uphill. Burning Calfs Hill lived up to it's name today. I have definitely lost a lot of fitness since October. I managed to complete the entire 7 miles in 1hour 55minutes. Strava says the run was 6.7 miles, but I've looked closely at the map and the GPS wasn't entirely accurate, shortening the run.
My run |
Sue's run |
9th February 2014
A good friend of mine has decided she wants to enter the Avalanche Endurance Events: Fan Dance, so she came out on a training run with me, on a route I have specifically chosen to emulate the type of paths that are found on Pen-Y-fan with as much uphills that can locally be fitted into 7 miles. The total climb is 827 feet within the 7 miles.
As Becky had brought her dog we started the run walking along the road until it was safe to run. The first obstacle came in the underpass, it seems to have a drainage problem and we had to go through a puddle which covered the entire exit and was around 5 inches deep. Not a problem, Becky’s feet were wet but mine were still dry as I was in boots. We got to the fields and Becky was able to let the dog off the lead, as she was doing this she asked if the whole route was like this, whilst standing almost ankle deep in mud in a nice grassy flat field….. “No, this is the clean part”.
We ran, sliding in the mud until we reached the river.
“We’re not going to have to go through THAT! Are we?” exclaimed Becky.
We went across the bridge as it would have been foolish and quite dangerous to try and negotiate the river. We ran again until we reached the hill by the old mill. I could tell Becky was going to stop so I told her to keep going to the top as it’s only a short hill, maybe 50 yards. At the top we both took swigs of water and I removed my waterproof jacket. We then slipped through deep sticky mud until the first uphill section where I heard “Oh my God, we’re going up there.” From where we were we could only see to the top of the steps, which is only the lead-up to the hill I’ve come to call X-roads hill. More water at the top of the steps and we tried running again. I looked back and Becky was walking, which I was secretly pleased about as I have never ran all the way up this hill. We walked the remainder of the hill, stepping over small fallen branches, picking out way through, or either side of the small ravine that the rain-water had eroded; this ravine was wide enough for my boot at the bottom and maybe 12inches deep. At the top of this hill the route is relatively flat, but this does not mean easy as the mud is so slippery you’re using muscles that quite frankly shouldn’t be used to that extent in running. Once you have placed your foot the mud just doesn’t want to relinquish its hold of your shoe. So even running along this ‘easy’ section is fatiguing.
The half way point of the first loop was reached and from this point I didn’t care how slow we were, I just didn’t want Becky tripping on the rocks which seem to grow hands to grab your feet and trip you up on these downhill sections. I think the same rock-demons live on Pen-Y-fan, so anyone who has tried running down from Pen-Y-fan knows what I’m talking about and also knows that these demons actually exist!
The way down to the road passed without incident, more sliding, a stitch, a little bit of cramp, but nothing major.
We reached the road and it was decision time; did Becky feel ok to do the 7 miles or shall we call it a day now and just do 4.4 miles? With only slight hesitation and a “How long does this hill go on for?" She decided to go for the 7, fair play to her.
I hadn’t lied, THIS hill IS only about ¾ of a mile, she didn’t ask about any other hills!
As we got to the top of the hill, the next hill is visible in the distance and I’m sure I heard some choice words when I told her we were going up it. We picked up a bit of speed as to get to the bottom of ‘Burning Calfs Hill’ there is a small downhill on the tarmac, then we turned off onto the rocky farm track.
“Is this the start of it?” as we walked along the very bottom of the hill. “I’ll walk to the corner; then I’ll run as much as I can.”
I neglected to mention that after the corner is where it begins to get steep.
Becky did start running at the corner and about 50 yards later I needed to stop for a call of nature. Anyone who knows me or has been reading my blog will know that the tablets I take for Gout cause me to SUDDENLY NEED a comfort break, I could be fine one minute, and the next, desperately trying to find a W.C.
When I eventually caught up with Becky and by this point we were both walking, pushing with our hands on our knees, I was greeted with “This shouldn’t be called Burning Calfs Hill. It should be called Burning Calfs and Thighs Hill!”
I guess Becky was finding the hill a little tiring, as was I, plus my butt was beginning to hurt again. Just before the top I told her to turn around to see how high we’d climbed. It’s a lovely view from there and we could see all the way down to the estuary, OK it’s only about a mile away but still a nice view. On a clear day the Gower can be seen, but not today.
At the top of the hill we rejoined the same path that is at the top of X-roads hill and faced the same hazards all the way back down as we ran, walked and chatted back to my house to finish in 1 hour and 58 minutes. Personally I think Becky did well considering the difficulty of this route and the fact that she didn’t know it, so she didn’t know when to push herself and when to hold back.
Next time WILL be quicker!
A good friend of mine has decided she wants to enter the Avalanche Endurance Events: Fan Dance, so she came out on a training run with me, on a route I have specifically chosen to emulate the type of paths that are found on Pen-Y-fan with as much uphills that can locally be fitted into 7 miles. The total climb is 827 feet within the 7 miles.
As Becky had brought her dog we started the run walking along the road until it was safe to run. The first obstacle came in the underpass, it seems to have a drainage problem and we had to go through a puddle which covered the entire exit and was around 5 inches deep. Not a problem, Becky’s feet were wet but mine were still dry as I was in boots. We got to the fields and Becky was able to let the dog off the lead, as she was doing this she asked if the whole route was like this, whilst standing almost ankle deep in mud in a nice grassy flat field….. “No, this is the clean part”.
We ran, sliding in the mud until we reached the river.
“We’re not going to have to go through THAT! Are we?” exclaimed Becky.
We went across the bridge as it would have been foolish and quite dangerous to try and negotiate the river. We ran again until we reached the hill by the old mill. I could tell Becky was going to stop so I told her to keep going to the top as it’s only a short hill, maybe 50 yards. At the top we both took swigs of water and I removed my waterproof jacket. We then slipped through deep sticky mud until the first uphill section where I heard “Oh my God, we’re going up there.” From where we were we could only see to the top of the steps, which is only the lead-up to the hill I’ve come to call X-roads hill. More water at the top of the steps and we tried running again. I looked back and Becky was walking, which I was secretly pleased about as I have never ran all the way up this hill. We walked the remainder of the hill, stepping over small fallen branches, picking out way through, or either side of the small ravine that the rain-water had eroded; this ravine was wide enough for my boot at the bottom and maybe 12inches deep. At the top of this hill the route is relatively flat, but this does not mean easy as the mud is so slippery you’re using muscles that quite frankly shouldn’t be used to that extent in running. Once you have placed your foot the mud just doesn’t want to relinquish its hold of your shoe. So even running along this ‘easy’ section is fatiguing.
The half way point of the first loop was reached and from this point I didn’t care how slow we were, I just didn’t want Becky tripping on the rocks which seem to grow hands to grab your feet and trip you up on these downhill sections. I think the same rock-demons live on Pen-Y-fan, so anyone who has tried running down from Pen-Y-fan knows what I’m talking about and also knows that these demons actually exist!
The way down to the road passed without incident, more sliding, a stitch, a little bit of cramp, but nothing major.
We reached the road and it was decision time; did Becky feel ok to do the 7 miles or shall we call it a day now and just do 4.4 miles? With only slight hesitation and a “How long does this hill go on for?" She decided to go for the 7, fair play to her.
I hadn’t lied, THIS hill IS only about ¾ of a mile, she didn’t ask about any other hills!
As we got to the top of the hill, the next hill is visible in the distance and I’m sure I heard some choice words when I told her we were going up it. We picked up a bit of speed as to get to the bottom of ‘Burning Calfs Hill’ there is a small downhill on the tarmac, then we turned off onto the rocky farm track.
“Is this the start of it?” as we walked along the very bottom of the hill. “I’ll walk to the corner; then I’ll run as much as I can.”
I neglected to mention that after the corner is where it begins to get steep.
Becky did start running at the corner and about 50 yards later I needed to stop for a call of nature. Anyone who knows me or has been reading my blog will know that the tablets I take for Gout cause me to SUDDENLY NEED a comfort break, I could be fine one minute, and the next, desperately trying to find a W.C.
When I eventually caught up with Becky and by this point we were both walking, pushing with our hands on our knees, I was greeted with “This shouldn’t be called Burning Calfs Hill. It should be called Burning Calfs and Thighs Hill!”
I guess Becky was finding the hill a little tiring, as was I, plus my butt was beginning to hurt again. Just before the top I told her to turn around to see how high we’d climbed. It’s a lovely view from there and we could see all the way down to the estuary, OK it’s only about a mile away but still a nice view. On a clear day the Gower can be seen, but not today.
At the top of the hill we rejoined the same path that is at the top of X-roads hill and faced the same hazards all the way back down as we ran, walked and chatted back to my house to finish in 1 hour and 58 minutes. Personally I think Becky did well considering the difficulty of this route and the fact that she didn’t know it, so she didn’t know when to push herself and when to hold back.
Next time WILL be quicker!
2nd February 2014
I T.A.B'ed exactly the same route as yesterday, without breaking into a run, just fast walking. A lot of the time was spent slipping, sliding and sinking 6 inches into mud. Again I am now adding lunges and A LOT more stretching than I was doing last year. |
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1st February 2014
I had said to myself that I'll take a month or 2 off from training, but my injury is feeling OK plus I'm getting stir crazy. Today I went for a short T.A.B. with a 16lb bergen plus 2.5 litres of water. My Wife wants to start doing some exercise so she came with me and we went at her pace. This stopped me from running, which I really wanted to do but knew I shouldn't. It felt weird not running through these woods. We did 4.4 miles in 1 hour and 32 minutes. Not fast but it was exactly the type of training session I wanted as I am now fed up of injuries and want this year to be totally injury free. When I came back I did some physio exercises and around 15 minutes of stretching. |
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18th January 2014
Event: Winter 2014 Fan Dance - write-up can be found on the Events Page
10th January 2014
Just one week to go until the 2014 winter Fan Dance. Due to the injury I haven’t trained since 26th October apart from one half marathon in November and one Fan Dance recce on the 6th December. Throughout both I was in some degree of pain even after taking a double dose of pain killers. I have lost a fair amount of fitness in the last 2 months, I know I haven’t been out to assess my fitness but I can feel that it’s gone, so I’m not feeling as confident about the event as I was. After the summer Fan Dance, which I had completed in 5 hours and 5 minutes, I was aiming to complete this winter event in under 4.5 hours, I cannot see that happening; in actual fact I’m feeling a little anxious as to whether I’ll exacerbate the injury during the event as the torn muscle hasn't completely healed yet, although it is improving and I am now able to put my trousers on without needing to sit.
I had tried aqua-therapy, which was a total waste of time and physiotherapy, but the exercises were causing the pain to become worse. I’d gone through stages of thinking I was suffering from Gout in the hip instead of the foot where I usually experience Gout. I’d thought it might be arthritis, but I have been assured that the injury is a torn piriformis muscle and the only thing that will help it heal is rest and time, even physiotherapy is out! The physiotherapist informed me that this type of injury can take 6 months or even a year to heal properly, so far I've given it 2 months and I've not rest it totally, so one more seriously strenuous event shouldn't matter... should it?
I am however, very much looking forward to January 18th, both competing in the event and seeing friends made through it, plus I’m eagerly awaiting the banter that is enjoyed within this ‘Band of Brothers’ which has formed due to this amazing event.
Just one week to go until the 2014 winter Fan Dance. Due to the injury I haven’t trained since 26th October apart from one half marathon in November and one Fan Dance recce on the 6th December. Throughout both I was in some degree of pain even after taking a double dose of pain killers. I have lost a fair amount of fitness in the last 2 months, I know I haven’t been out to assess my fitness but I can feel that it’s gone, so I’m not feeling as confident about the event as I was. After the summer Fan Dance, which I had completed in 5 hours and 5 minutes, I was aiming to complete this winter event in under 4.5 hours, I cannot see that happening; in actual fact I’m feeling a little anxious as to whether I’ll exacerbate the injury during the event as the torn muscle hasn't completely healed yet, although it is improving and I am now able to put my trousers on without needing to sit.
I had tried aqua-therapy, which was a total waste of time and physiotherapy, but the exercises were causing the pain to become worse. I’d gone through stages of thinking I was suffering from Gout in the hip instead of the foot where I usually experience Gout. I’d thought it might be arthritis, but I have been assured that the injury is a torn piriformis muscle and the only thing that will help it heal is rest and time, even physiotherapy is out! The physiotherapist informed me that this type of injury can take 6 months or even a year to heal properly, so far I've given it 2 months and I've not rest it totally, so one more seriously strenuous event shouldn't matter... should it?
I am however, very much looking forward to January 18th, both competing in the event and seeing friends made through it, plus I’m eagerly awaiting the banter that is enjoyed within this ‘Band of Brothers’ which has formed due to this amazing event.