Friday, 2 August 2013

Training - 08 to 14/07/2013

Monday 08/07/2013 - evening
Caer Caradoc
0:54, 850' (3.6 miles)
Stopped at Church Stretton on the way back from Gatwick after the Norway trip. Yomped up Caradoc past Three Fingers Rock with Bailey. Skirted around the rocks a bit then down fundamentally the same way.

Wednesday 10/07/2013 - evening
0:55, 1,150' (3.8 miles)
Bits of the Wrecker and some new trails, trying to link up recent discoveries and avoid the main path. Some of this was at an easy pace, but I pushed on in one or two places, particularly the top half of the Goaty path. Feeling ok considering, some tightness at bottom of hamstrings and slight soreness in right ankle after Hornindal.

Thursday 11/07/2013 - evening
Sports massage
Went to see the ever-brilliant Dianne. Good release of my back between the shoulder blades, probably from wearing the running sack all weekend (inc.l as had baggage for flights). Worked quite hard / deep on the shin muscles (tibialis anterior). Need to keep working on the flexibility stuff I think - I'm considering a one-off physio appointment to get an assessment and some kind of training / stretching plan. Nice two mile walk along the canal towpath with the dog afterwards.

Friday 12/07/2013
1:07, 600' (5.0 miles)
Quite warm very gentle jog around the Cliffe, Hopton Hill and Nesscliffe Wood with Em. The emphasis was very much on the social aspect tonight, so I had a nice easy run. Felt ok after yesterday's massage: thankfully no adverse reaction in my shins! Di always seems to get it just right :-)

Sunday 14/07/2013 
Longmynd Longish Run 
2:47, 3,050' (12.6 miles) 
Started at 9:30 am which was way too late on one of the hottest days of the year. I was going to go round the Longmynd Valleys route, but realised as I reached the top of Jonathan's Hollow that, with many of the streams almost empty, water could be at a premium today. A change of plan was to drop down Ashes and if there was not drinkable water in the stream to go all the way down to the campsite, then cross Yearlet / Ashlet and do half of the Cardingmill Canter route to finish off. There was water in the stream in the hollow, so I went straight up Yearlet on an experimental line, right up the vague ridge between the west and south faces which is a pretty direct line to the top. It eases after a while and on a cooler day the top half of the climb would be runnable. Coming off Yearlet I bumped into a Newport/Telford AC trio - it was nice to see them after a while. Went round onto Ashlet and then down the Green Path and the ramp to the cafe in Cardingmill. Filled up the bottle and grabbed a salt sachet, which I ate half of on the start of the next climb. I tried the path which goes round the back of the bungalow and takes Bodbury on pretty much direct. It's steep, unrelenting and compsed mostly of slippy gravel. I had to stop a couple of times and really felt I was running out of steam. I managed to drag my weary carcass up to Haddon Hill, then did the Canter descent and jogged round the pipeline to New Pool. It was heaving with sunbathers and swimmers. After a quick swim / cool down I jogged down the valley to finish off. Some good climbing, but I felt pretty weak today. Maybe it was just the heat? 

5:43, 5,650' (25 miles) and a massage.

A start in getting back to training properly and specifically for fell running. After the problems at Hornindal on Saturday I managed to get some decent climbing done. I'm also thinking it might be an idea at this phase in my cycle to get a bit of physio support to sort out a few niggles and weaknesses: a slight left side groin strain I've had for months, the under-activated glutes and psoas muscles, sore/overused shin muscles and the stiffness in my lower back which can lead to tightness down my glutes, hams, calves and Achilles. That's quite a shopping list!

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