An interesting couple of weeks!
Started off the day after the Circular (Sunday 4th March) with a nice run around Little Stretton with Lucy. We ran over to Little Stretton along the woods path from her house, then up Ashes Hollow as far as the Valleys Descent. Then we climbed up the south side of the valley a hundred feet or so and took Andros' Trod round to Small Batch. We took a nice little traverse out to the Callow / Grindle col and then the path up to Barrister's Plain. Lucy wanted some descending practise so I led down the Valleys ramp fairly quickly - she made a good fit of that despite it being pretty cut up and wet, and then we sailed down Ashes via the ravine rather than the easy higher path and back to Lucy's for a well earned cup of tea and a warm up. 6.5 miles and 1,200' in 1:11.
Tuesday night's run was a trip through the woods to Little Stretton, then the climb up Ashes, but forking left near the top into one of my favourite side valleys to come out at Pole Cottage. We ran over Pole Bank and back via Boiling Well, the top of Synalds and Townbrook Hollow. 7.5 miles and 1,450' in 1:25.
On Wednesday 7th I made a bit of a training cock-up. Em's been experimenting with minimal foot ware, so I got my beach shoes out for a short run, heading up the bridleway from Affcot and then along the road to Upper Dinchope and back down to the ford, thence home. Unfortunately it was all going swimmingly in the woods and I went a bit too fast on the road to Dinchope (about 7:30/mile pace) and got a twinge in my left calf on the way down. It got worse, I stopped and stretched it and jogged the rest of the way, but the damage was done and it was very stiff and sore the following morning. 3.4 miles and 350' in 0:33.
So the rest of the week and the weekend were a write off in terms of running, I didn't even really get out on the bike, but the calf had settled down enough for a trial run on the evening of Monday 12th. I headed up to Dinchope and then down to Halford in my Peregrines (the kindest footwear I have for my lower legs and feet). On the way back I lost my way in the fields a bit and ended up on a 2 mile steeplechase, but not to bother too much. I passed a few bonfires near Strefford where the landowner was burning brash. Why don't the offer it to people as fuel / kindling rather than just torch it in the fields?? 4.9 miles and 400' in 0:44.
On the Tuesday night, we headed out to Pole Bank via New Pool Hollow, Synalds and Boiling Well. I climbed well up the Hollow, quite pleased with that. On the run out along the Portway we missed the Haddon turning altogether (how do 30 people miss an obvious junction?) and ended up doing a couple of bonus miles, returning to Stretton via Jonathan's Hollow (we missed the top of The Batch by about 50 yards), Cwmdale and Madeira Walk. 8.7 miles and 1,450' in 1:37.
I had a massage session with Dianne on Wednesday 14th, and managed a quick run around and then up Middletown Hill on the way over. Just jogged really, but felt quite pleased with my climbing. I got a bit disorientated on the way down and had to ask a guy at the quarry directions. Moral: take a map even when you go for a short run somewhere you don't know that well. 3.5 miles and 850' in 0:39.
Finally I managed to get to another Sy Tri track session on Thursday. This one was 3 sets of 3 minute, 2 minute and 1 minute intervals, with the 3 & 3 done at 5k pace (whatever that is for me - I did sort of 5:50 to 6:20/mile pace) and then the last one "flat out" (for me this was 5:05 to 5:20/mile on the first, 5:40 to 5:55 on the second - who did the first set too fast again? - and 5:00 to 5:20 on the third, pleasingly). Another excellent session, must try to get up more often, although this may not have been best prep for the race coming up on Saturday. Total of 6.6 miles in 0:51.
Showing posts with label Injury/Recovery. Show all posts
Showing posts with label Injury/Recovery. Show all posts
Friday, 6 April 2012
Thursday, 25 August 2011
Sedbergh Hills Race - 21/08/2011
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| Ascending to CP2 - photo courtesy of Pete Douglas http://www.prdouglas.co.uk/ |
The race route is another of those triumphs of course planning with a long but generally not overly steep ascent to Arant Haw (CP1) to start with, followed by a run off down the west ridge and a sharp climb to Castley Knotts (CP2). From here the route follows a rising contour along the western edge of the Howgills north for 4km before turning east at CP3 and heading over a series of three cols, each with 100m to 200m ascent. You then drop down into Bowderdale (CP4) and start the long steady 300m climb to The Calf (CP5). A short flatter section should lead to a trod bypassing the top of Calders and then a long gentle descent towards Winder (CP6) with a short climb in the middle passing under Arant Haw. From Winder it's a steep descent down bracken slopes to Lockbank Farm and 300m of road to the finish.
I had a good start and reached Arant Haw in about 27 minutes, just behind Kim and ahead of Sheila. Andy H from Wharfedale (met him at 3 Peaks) took some pic of the field on the first part of the ascent and you can see a few of us marked...
I had a good descent for the first mile or so, staying high to make use of the path to start with. I dropped down to the traversing line many others were taking and this proved to be a mistake. My x-Talons are getting quite worn and I slipped once, then got going again, then had a much bigger fall, resulting in a sprained ankle (although at the time all I knew was that it *** hurt). I picked myself up and hobbled on down to the start of the climb to CP2.
Fortunately the lack of ankle stability didn't matter on the climb to Castley Knotts and that got me going again. I passed a few of the 40 or so folk who'd overtaken me while I was picking my way down from the fall, and then managed to get running after a fashion and only lost a few more places on the traversing paths through to CP3. By now I was pretty much committed to going on and finishing - it was nearly as far back as on to the end.
On the climbs up over the Docker Knott and Simon's Seat cols I could hear JT behind me - he was running with Em and making sure she got enough food and fluid on board on her first AL race. They eventually caught me on the way down from Simon's Seat into Langdale. JT and I looked at the ankle but there wasn't much we could do - John's first aid kit consisted of some micropore and the mandatory half used elastoplast. I tightened the laces on my shoes, grabbed some water and set to climbing the long slope that separated me from CP4. I passed Em on the climb, and JT dropped back again with her. On the descent I really struggled, having to do most of it on my backside. By the time I got down to the checkpoint John and Em were in front.
The next leg is the long steady climb to the Calf, which is on a reasonable path. I'd have run a lot of this if the ankle had been ok, but at least I managed to catch and encourage Em. She left me a few hundred yards short of the top where the ground flattened out and she could start to run, going on to take a sensible navigation option and stick with the main path over Calders and finish in a very respectable 3:33.
I ground my way up to the top and the penultimate checkpoint, then made a really stupid nav error by following someone down the side path which goes left down the west ridge of Bram Rigg Top. I'd forgotten about this being before the Calders trod. It cost me half a mile of rough contouring around a steep corrie under Calders and about 100m of "bonus" ascent, I guess 10 to 15 minutes. Anyway I did get back on the path in the end, and then had to just very gently jog down and past Arant Haw, being passed by other runners all the time now. I passed a few on the way up Winder, keeping to the same slow jog, but lost those places again as soon as the final descent started. It took an age to get down a slope I'd normally bomb down, and the road section was pretty horrible too.
I turned into the field and finished in 3:57, probably about 40 minutes longer than I'd have taken without the injury and the navigation error. We'll see next year - I'll be back. I felt strong, apart from the buggered ankle, and had a great but frustrating day out.
Thanks to all the Mercia guys who hung around and cheered me as I hobbled in! That meant a lot. I'll be putting an item up on the Mercia website shortly with details of how everyone else went on, but Mel had a great run, improved on her points from Duddon and finished fourth equal in the English champs in her first serious year of competition. Kim finished second in the LV55 competition having come second behind the awesome Wendy Dodd in every counting race! Well done to both, and to the boys who added a good team third, with the Davies brothers both in the top ten...
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| Me and JT in the crowd on the first ascent (annotated) Photo courtesy Andy Holden (Wharfeego) |
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| Me, Em (yellow vests) and JT in the oval on the way up towards Arant Haw Photo courtesy Andy Holden (Wharfeego) |
Fortunately the lack of ankle stability didn't matter on the climb to Castley Knotts and that got me going again. I passed a few of the 40 or so folk who'd overtaken me while I was picking my way down from the fall, and then managed to get running after a fashion and only lost a few more places on the traversing paths through to CP3. By now I was pretty much committed to going on and finishing - it was nearly as far back as on to the end.
On the climbs up over the Docker Knott and Simon's Seat cols I could hear JT behind me - he was running with Em and making sure she got enough food and fluid on board on her first AL race. They eventually caught me on the way down from Simon's Seat into Langdale. JT and I looked at the ankle but there wasn't much we could do - John's first aid kit consisted of some micropore and the mandatory half used elastoplast. I tightened the laces on my shoes, grabbed some water and set to climbing the long slope that separated me from CP4. I passed Em on the climb, and JT dropped back again with her. On the descent I really struggled, having to do most of it on my backside. By the time I got down to the checkpoint John and Em were in front.
The next leg is the long steady climb to the Calf, which is on a reasonable path. I'd have run a lot of this if the ankle had been ok, but at least I managed to catch and encourage Em. She left me a few hundred yards short of the top where the ground flattened out and she could start to run, going on to take a sensible navigation option and stick with the main path over Calders and finish in a very respectable 3:33.
I ground my way up to the top and the penultimate checkpoint, then made a really stupid nav error by following someone down the side path which goes left down the west ridge of Bram Rigg Top. I'd forgotten about this being before the Calders trod. It cost me half a mile of rough contouring around a steep corrie under Calders and about 100m of "bonus" ascent, I guess 10 to 15 minutes. Anyway I did get back on the path in the end, and then had to just very gently jog down and past Arant Haw, being passed by other runners all the time now. I passed a few on the way up Winder, keeping to the same slow jog, but lost those places again as soon as the final descent started. It took an age to get down a slope I'd normally bomb down, and the road section was pretty horrible too.
I turned into the field and finished in 3:57, probably about 40 minutes longer than I'd have taken without the injury and the navigation error. We'll see next year - I'll be back. I felt strong, apart from the buggered ankle, and had a great but frustrating day out.
Thanks to all the Mercia guys who hung around and cheered me as I hobbled in! That meant a lot. I'll be putting an item up on the Mercia website shortly with details of how everyone else went on, but Mel had a great run, improved on her points from Duddon and finished fourth equal in the English champs in her first serious year of competition. Kim finished second in the LV55 competition having come second behind the awesome Wendy Dodd in every counting race! Well done to both, and to the boys who added a good team third, with the Davies brothers both in the top ten...
Sunday, 10 July 2011
Tuesday Night RUN!!! - 05/07/2011
I got all the way round! Yee-hah.
Major step forward in the rehab, even if I did feel like I had nothing in my legs at all. It's like being a newbie fellrunner all over again... I just have learnt a few tricks to keep going now.
We did a great route, out over Nover's Hill (very wet bracken, and so wet legs), down into the Batch (except I took the wrong path and had to descend a direct line though the world's biggest nettle patch - in shorts), and up to Jinlye.
From there it was new ground for me for a little while, running lovely soft single tracks around the lips of the batches to reach the shoulder of Haddon. We finished over Bodbury - why is there no path along the fence?? - and down the green gully to CMV.
I was sore and I kind of dragged myself around, but there weren't the after effects and it didn't hurt like last week did, so there's progress there. I might even restart the mile and climb-ometer; but I'm not going to. All the training effort now will be directed at the Longmynd Hike, so it's time out which counts. I can also total up beneficial time in the gym and on the bike this way.
Major step forward in the rehab, even if I did feel like I had nothing in my legs at all. It's like being a newbie fellrunner all over again... I just have learnt a few tricks to keep going now.
We did a great route, out over Nover's Hill (very wet bracken, and so wet legs), down into the Batch (except I took the wrong path and had to descend a direct line though the world's biggest nettle patch - in shorts), and up to Jinlye.
From there it was new ground for me for a little while, running lovely soft single tracks around the lips of the batches to reach the shoulder of Haddon. We finished over Bodbury - why is there no path along the fence?? - and down the green gully to CMV.
I was sore and I kind of dragged myself around, but there weren't the after effects and it didn't hurt like last week did, so there's progress there. I might even restart the mile and climb-ometer; but I'm not going to. All the training effort now will be directed at the Longmynd Hike, so it's time out which counts. I can also total up beneficial time in the gym and on the bike this way.
Physio and Bike - 04/07/2011
Another trip to the physio. I think we're pleased with the recovery to date, and I have new stretches (which kill, but I'll do them anyway).
Afterwards I went out on the bike for an hour before sunset. Tried to keep the effort up, especially on the climbs (through Lilleshall, up Pitchcroft Lane, and then up to the National Sports Centre, which is a slog). Probably did about 12 miles in 50 minutes or so.
Afterwards I went out on the bike for an hour before sunset. Tried to keep the effort up, especially on the climbs (through Lilleshall, up Pitchcroft Lane, and then up to the National Sports Centre, which is a slog). Probably did about 12 miles in 50 minutes or so.
Friday, 1 July 2011
Gym - 01/07/2011
Some recovery work - stretches, icing, etc. to the achilles on Wednesday and Thursday resulted in me being able to go down the stairs almost normally when I got up today!! There's still a bit of soreness, but mostly the pain has gone.
I took James to the gym this evening and had a light cardio session, all on the upright bike. I started with five minutes warm up (80 rpm) on a medium resistance, then followed this with an intervals session of six 90 second efforts (100 to 110 rpm at the same resistance) with 2 minute recoveries in between. This got my heart rate up to the low 150s (about 85% of MHR) at the end of each rep, dropping to about 135 after the recoveries. By the end I had buzzing legs, was dripping in sweat and very out of breath! Good.
I warmed down over five minutes gradually reducing the resistance and then stretched hamstrings (sitting stretches). I moved on to do the eccentric heel drops and raises exercise. All of these 5 reps each side for 15 seconds hold. The hamstring stretches can be really uncomfortable. Anyway at the end of that my ankles felt pretty much normal, so it may be working a bit... I'll keep at these two.
I'll probably head over to mid-Wales in the morning for a long walk on the hills, and then will have to hold myself down (unless miracle recoveries are in this weekend) and not run at Callow on Sunday. Physio is on Monday!
I took James to the gym this evening and had a light cardio session, all on the upright bike. I started with five minutes warm up (80 rpm) on a medium resistance, then followed this with an intervals session of six 90 second efforts (100 to 110 rpm at the same resistance) with 2 minute recoveries in between. This got my heart rate up to the low 150s (about 85% of MHR) at the end of each rep, dropping to about 135 after the recoveries. By the end I had buzzing legs, was dripping in sweat and very out of breath! Good.
I warmed down over five minutes gradually reducing the resistance and then stretched hamstrings (sitting stretches). I moved on to do the eccentric heel drops and raises exercise. All of these 5 reps each side for 15 seconds hold. The hamstring stretches can be really uncomfortable. Anyway at the end of that my ankles felt pretty much normal, so it may be working a bit... I'll keep at these two.
I'll probably head over to mid-Wales in the morning for a long walk on the hills, and then will have to hold myself down (unless miracle recoveries are in this weekend) and not run at Callow on Sunday. Physio is on Monday!
Thursday, 30 June 2011
Tuesday Night - 28/06/2011
Another poor one, with yet more problems, I'm afraid. I chose the route and then didn't manage to get round the whole run.
I thought we'd go round Caer Caradoc, running out along the path at the base of the west face, then up the ramp to the shoulder on the north ridge. From here we could drop down to Cwms Lane and go up onto the Bowdler Hills, drop down at Gaer Stone and see how the time was, with the option of going up Ragleth Hill to finish.
I warmed up carefully with some stretches, but it was fairly quick up Old Cardington Lane and onto the hill, coming out in lovely sunlight (a good reason for being over on the east side of the valley on these light evenings) and climbing to the kissing gate half way up to Three Fingers Rock. We contoured around the nice singletrack at the base of the fell quickly, and then climbed up to the saddle. I think my achilles started to complain a bit on the way up.
On the way down to Cwms Lane there's a rough section and the pain got a bit worse, so at Cwms Cottage I decided to be sensible and head back into Stretton. By the time I reached the A49 I could only walk, which rather justified the decision.
The others must have made good time over the Bowdler Hills - I hadn't been at the car park long before I saw first one, then a couple and finally all 17 hitting the Hike descent from the marker stone on Ragleth Hill. The sun was still on the hillside and they all looked great floating down the hillside. Bugger!
Anyway as usual I had a nice time, and Tom bailed me out in the pub as I'd left my wallet at work - thank you!
Obviously there's still lots of work to do on the legs - I think the glutes and hamstrings exercises must be working because the problem is much more localised now to the achilles area. I'll stretch gently and ice frequently, before starting to run on fairly flat ground in a week or so. I've physio next Monday and massage on Thursday, so I've a good chance to get sorted now. And I have an excuse for not killing myself on the Callow race on Sunday. I'll see if there's any need for marshalls, but if not I'll be out on the course somewhere with the camera watching everyone else suffer...
I thought we'd go round Caer Caradoc, running out along the path at the base of the west face, then up the ramp to the shoulder on the north ridge. From here we could drop down to Cwms Lane and go up onto the Bowdler Hills, drop down at Gaer Stone and see how the time was, with the option of going up Ragleth Hill to finish.
I warmed up carefully with some stretches, but it was fairly quick up Old Cardington Lane and onto the hill, coming out in lovely sunlight (a good reason for being over on the east side of the valley on these light evenings) and climbing to the kissing gate half way up to Three Fingers Rock. We contoured around the nice singletrack at the base of the fell quickly, and then climbed up to the saddle. I think my achilles started to complain a bit on the way up.
On the way down to Cwms Lane there's a rough section and the pain got a bit worse, so at Cwms Cottage I decided to be sensible and head back into Stretton. By the time I reached the A49 I could only walk, which rather justified the decision.
The others must have made good time over the Bowdler Hills - I hadn't been at the car park long before I saw first one, then a couple and finally all 17 hitting the Hike descent from the marker stone on Ragleth Hill. The sun was still on the hillside and they all looked great floating down the hillside. Bugger!
Anyway as usual I had a nice time, and Tom bailed me out in the pub as I'd left my wallet at work - thank you!
Obviously there's still lots of work to do on the legs - I think the glutes and hamstrings exercises must be working because the problem is much more localised now to the achilles area. I'll stretch gently and ice frequently, before starting to run on fairly flat ground in a week or so. I've physio next Monday and massage on Thursday, so I've a good chance to get sorted now. And I have an excuse for not killing myself on the Callow race on Sunday. I'll see if there's any need for marshalls, but if not I'll be out on the course somewhere with the camera watching everyone else suffer...
Wednesday, 22 June 2011
Gogbatch Gallop - 08/06/2011
The Gogbatch Gallop is a race with a difference. Competitors are paired (one junior and one senior/vet), and the event is handicapped with younger and older runners receiving a bigger advantage. There's an amazing computer system thingy to work it all out.
I pitched up to help and ended up jogging round the course to check the marking half an hour before the start. The course is a mile, with about 350' of ascent (to help with the fellrunning "feel" the start is a couple of hundred feet above the finish). I had a nice jog round but pulled my b****y calf yet again just before the finish. That'll teach me for jogging when I'm not supposed to be...
During the race I manned the final turn. What an amazing experience - all those happy but determined little faces. We had more numbers than in previous years, so I think the effort with the junior races on the Summer Series is paying off...
Video to come as and when I can get it edited.
I pitched up to help and ended up jogging round the course to check the marking half an hour before the start. The course is a mile, with about 350' of ascent (to help with the fellrunning "feel" the start is a couple of hundred feet above the finish). I had a nice jog round but pulled my b****y calf yet again just before the finish. That'll teach me for jogging when I'm not supposed to be...
During the race I manned the final turn. What an amazing experience - all those happy but determined little faces. We had more numbers than in previous years, so I think the effort with the junior races on the Summer Series is paying off...
Video to come as and when I can get it edited.
Longmynd by Bike - 07/06/2011
Still not running...
I went out to meet the Tuesday night crew, but had to content myself with cycling, not running. I left the car at the Ragleth in Little Stretton and rode over to Church Stretton. After a chat with the Tuesday night group, who were off up Ashes Hollow to Pole Bank, I left at the same time as them, and rode over to All Stretton, then up via Plush Hill to the path up past High Park. I only walked a couple of short sections on the road, but do need a better low gear if I'm going to bike on these roads regularly!
I part walked, part rode the bike up to Duckley Nap and then along the Portway to the Shooting Box. At Boiling Well I had a look to see if anyone was coming up from Ashes, but was probably a little too soon. I rode down the road to Pole Cottage and then double backed up the track to Pole Bank (rode all the way up!)
Just as I was about to set off, the running group appeared, so we had a nice natter and then headed off in convoy as far as the top of Mott's Road. I went on and then picked up the Woolstaston road, descending carefully because of all the lambs on the road. I cut back to Stretton via Jinlye for a nice round trip totalling about 20 miles and 1,200' of climbing.
Photos to follow...
I went out to meet the Tuesday night crew, but had to content myself with cycling, not running. I left the car at the Ragleth in Little Stretton and rode over to Church Stretton. After a chat with the Tuesday night group, who were off up Ashes Hollow to Pole Bank, I left at the same time as them, and rode over to All Stretton, then up via Plush Hill to the path up past High Park. I only walked a couple of short sections on the road, but do need a better low gear if I'm going to bike on these roads regularly!
I part walked, part rode the bike up to Duckley Nap and then along the Portway to the Shooting Box. At Boiling Well I had a look to see if anyone was coming up from Ashes, but was probably a little too soon. I rode down the road to Pole Cottage and then double backed up the track to Pole Bank (rode all the way up!)
Just as I was about to set off, the running group appeared, so we had a nice natter and then headed off in convoy as far as the top of Mott's Road. I went on and then picked up the Woolstaston road, descending carefully because of all the lambs on the road. I cut back to Stretton via Jinlye for a nice round trip totalling about 20 miles and 1,200' of climbing.
Photos to follow...
Monday, 13 June 2011
Update for week ending 05/06/2011
Wow. What a frustrating week.
I missed the club run on Tuesday (a good thing - my foot was killing from the bash I gave it on Skiddaw) and went to the physio instead. I saw Rob Sharp again and he did a thorough assessment of my leg problems. Basically I should have seen it but didn't put things together... I am very tight down the back of both legs (right in particular at the moment). I've been pretty crap with stretching etc. after training or racing for several months and this might be come-uppance. I'm also realising that I've been doing an awful lot of work with my lower legs (possibly as an adaptation because of the state my heels were in after the Three Peaks). Neither of these are big or clever.
Rob did a little work on my left achilles which was giving me the most grief of all (even more than my right calf) and gave me some stretching exercises to do against a thera-band.
On Wednesday I had to stand and watch the Batch Bash race. I should have entered and walked round - Keith did this and bagged himself nearly as many series points as my fairly full-on effort at Caradoc got me. Instead I timed the junior race and had the pleasure of watching a junior win the seniors race too (albeit an England international). Kind of vindicates the new development policy really :-)
Rob asked me to go up to Lilleshall late for a longer session on Thursday, and he put me through the wringer. We went in the gym, where he got me to drop into the squat position as if weightlifting, but holding a broom handle (or something similar) above my head. I couldn't get down on my haunches due to the tightness in the back of my legs. I needed about two inches of "heels" (weights actually) under my feet to get a reasonable squat with my feet facing forward.
We went through a sequence of exercises which I've been doing fairly religously since (guess what I'm going to do when I've finished this blog entry). These are aimed at strengthening my glutes and abductors to improve my stability. I'll be back again for the next stage once I've got that nailed...
Rob then did some work on my right calf and left achilles. The achilles really hurt!
I had a short bike ride on the Saturday morning and spent the afternoon at the Hinks cutting the big hedge at the front - it grows quicker than it can be cut in the spring!
On Sunday I was working, so that's about the total of the exercise since the Lakes trip.
I missed the club run on Tuesday (a good thing - my foot was killing from the bash I gave it on Skiddaw) and went to the physio instead. I saw Rob Sharp again and he did a thorough assessment of my leg problems. Basically I should have seen it but didn't put things together... I am very tight down the back of both legs (right in particular at the moment). I've been pretty crap with stretching etc. after training or racing for several months and this might be come-uppance. I'm also realising that I've been doing an awful lot of work with my lower legs (possibly as an adaptation because of the state my heels were in after the Three Peaks). Neither of these are big or clever.
Rob did a little work on my left achilles which was giving me the most grief of all (even more than my right calf) and gave me some stretching exercises to do against a thera-band.
On Wednesday I had to stand and watch the Batch Bash race. I should have entered and walked round - Keith did this and bagged himself nearly as many series points as my fairly full-on effort at Caradoc got me. Instead I timed the junior race and had the pleasure of watching a junior win the seniors race too (albeit an England international). Kind of vindicates the new development policy really :-)
Rob asked me to go up to Lilleshall late for a longer session on Thursday, and he put me through the wringer. We went in the gym, where he got me to drop into the squat position as if weightlifting, but holding a broom handle (or something similar) above my head. I couldn't get down on my haunches due to the tightness in the back of my legs. I needed about two inches of "heels" (weights actually) under my feet to get a reasonable squat with my feet facing forward.
We went through a sequence of exercises which I've been doing fairly religously since (guess what I'm going to do when I've finished this blog entry). These are aimed at strengthening my glutes and abductors to improve my stability. I'll be back again for the next stage once I've got that nailed...
Rob then did some work on my right calf and left achilles. The achilles really hurt!
I had a short bike ride on the Saturday morning and spent the afternoon at the Hinks cutting the big hedge at the front - it grows quicker than it can be cut in the spring!
On Sunday I was working, so that's about the total of the exercise since the Lakes trip.
Friday, 20 May 2011
Update - 16/05/2011
"No running since Caradoc" would seem to be the best headline for the period over the weekend to Monday 16th. I'm trying to give a little time for all the various niggles, particularly my heels, to heal. I've not exactly been sedentary, but I think a week off to let everything sort itself out was overdue really. I should have done this after the Three Peaks really...
On Thursday I had to hold myself down, with a meeting in Cromford I'd normally have run on the way back, but that wouldn't have been clever so I settled for a gym session with James in the evening. This was a fairly gentle 20 minute cycle at 60-70% MHR on a relatively low resistance, followed by a session building core strength on the weight machines (generally 3 sets of 8 reps at relatively high loads).
I was "up north" for a meeting early on Friday, and when I got back I went over to Wales for a weekend at Borth. We had a nice 4 mile walk along the beach to the pub and back on Saturday, and just chilled on Sunday before driving back to Shropshire.
When I got back I headed out on the road bike for a recovery ride, covering 14.4 miles around Muxton, Chetwynd Aston and Lilleshall Hall in 1:08 (so 12.7 mph on average). The route was fairly hilly with climbs from Donnington Wood up to Heath Hill (on the farm track which is just about OK on the roadie) and then up to Lilleshall Hall from Chetwynd Aston, so I was reasonably pleased with the speeed and it was just nice to get out for a moderate workout.
On Monday I did another gyms session with James. A bit heavier this time, with 20 minutes on the bike again to start off with, at a higher resistance but keeping to 60-70% MHR again. My core strength session was virtually identical to Thursday's. I did a couple of 500m sprints on the rowing machine to get some anaerobic work in, and then warmed down with 10 minutes on the cross trainer. I have a slight twinge in my left IT band after and I think this is from the cross trainer - better stay off that!
Anyway, stomach upset permitting, hopefully I'll make the Tuesday night run at Stretton (better take it easy though).
On Thursday I had to hold myself down, with a meeting in Cromford I'd normally have run on the way back, but that wouldn't have been clever so I settled for a gym session with James in the evening. This was a fairly gentle 20 minute cycle at 60-70% MHR on a relatively low resistance, followed by a session building core strength on the weight machines (generally 3 sets of 8 reps at relatively high loads).
I was "up north" for a meeting early on Friday, and when I got back I went over to Wales for a weekend at Borth. We had a nice 4 mile walk along the beach to the pub and back on Saturday, and just chilled on Sunday before driving back to Shropshire.
When I got back I headed out on the road bike for a recovery ride, covering 14.4 miles around Muxton, Chetwynd Aston and Lilleshall Hall in 1:08 (so 12.7 mph on average). The route was fairly hilly with climbs from Donnington Wood up to Heath Hill (on the farm track which is just about OK on the roadie) and then up to Lilleshall Hall from Chetwynd Aston, so I was reasonably pleased with the speeed and it was just nice to get out for a moderate workout.
On Monday I did another gyms session with James. A bit heavier this time, with 20 minutes on the bike again to start off with, at a higher resistance but keeping to 60-70% MHR again. My core strength session was virtually identical to Thursday's. I did a couple of 500m sprints on the rowing machine to get some anaerobic work in, and then warmed down with 10 minutes on the cross trainer. I have a slight twinge in my left IT band after and I think this is from the cross trainer - better stay off that!
Anyway, stomach upset permitting, hopefully I'll make the Tuesday night run at Stretton (better take it easy though).
Wednesday, 27 April 2011
Update (no running) - 27/04/2011
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| Pitchcroft Lane, between Church Aston and Lilleshall Hall. |
I went out on the bike on Sunday morning for a bit (photo above), and went to the gym early yesterday evening, instead of going over to Church Stretton for the usual Tuesday night run. I switched from high reps (12-20) of lowish weights to lower reps (sets of 8) of heavier weights tonight as I've heard that I should really be training for core strength in my upper body and not for endurance. We'll see how it goes... I also wonder whether the gym sessions have had any bearing on the injury, but I think not because generally I only work my legs on the CV machines. The other theory I've heard is that this is my physique (that's a joke) trying to catch up with the improvement in CV fitness I've made over the winter - perhaps improved VO2 max means I can push my legs harder than they can cope with yet?
Today I'm intending to do a few gentle miles on the Wrekin whilst marshalling or photographing the Wrekin Streak fell race. I need to hold myself down, be disciplined and not actually race because the Streak has very hard stony paths and fast running, and is exactly the kind of ground I'm likely to set off some problem in my leg again. I'd rather make the startline on Saturday in reasonable shape than risk it logging what would probably be a below par performance in the Streak: I'd only be going easy to try to make sure I can run on Saturday. I think it's better just to focus on some key events and try to do them well...
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