Training Log Archive: philm64

Cycle ride up Malago cycleway, over whitchurch, to Horse world , then down arno's vale cycle track.

Tried to keep trying - don't get the same cardio from cycling as running, never mind! nice to be out.

http://www.mapometer.com/cycling/route_4073650.htm...

C • November Classic ? 7

Gym. 15 mins x-trainer. = warm up.
12.5 mins on incline running machine at up to 8 mins mile (max).

15 mins exercises / rehab / sit-ups (15 x 4) upstairs.
12.5 mins running machine as above (incline 2.0 - 2.5) - got about 150m further. Some pain near end; nothing bad. Quite good, in fact.

nb. Sunny walk earlier in Blaise estate - 3 miles. looked at crags. No O map.

Bouldering at TCA - very full on, as alone. Did lots of problems, some up to about soft UK 5c. Fingers knackered by end. Good at some hard moves; crap at stamina. Climbing is good for stretching as Kim said - felt I was really helping the hamstring.

Buggered.

Gardening - made a lawn, dug lots of soil etc etc. Hours!

Helped some bloke freecycle my old fridge freezer . Loads more space in my kitchen now - for me to fill with uncouth mess.

This is not a rest day.

Walk - from Hepworth, very sunny day. Achilles (L) moaning by the end. WTF? trail shoes. small inserts.

http://www.mapometer.com/walking/route_4071306.htm...

V nice end to a top w/e tho. Shame about M6 on way home :(

Spent morning photo'ing Simon's 50th race Castle Hill race - which he won (not counting Chappers on a bike) (Chappers was DQed immediately for wearing too much lycra - MAMIL!). Nice one EPOC SPookster! :)

Simon's 50th Ultrasprint / Maze-O, Shelley College, wasn't intending to "run" but walked / limped / lop sidedly galloped the long course, then all the short courses, fun in the maze, which is easy when you're going slow but it was funny seeing others racing getting it wrong!

Beaten by nearly all the kiddies, but hamstring is clearly healing. Not healed, is all. Some really welcome advice from Kim B afterwards - I will go for some proper consistent & structured rehab now. Who knows, I could be better in 4-6 weeks! :) Clearly the BOC relay, whilst causing a lot of pain at the time & the next 2-3 days, didn't re-tear the injury. Hurrah.

Day based around big party in evening - didn't drink too much but really sociable, I DJed and also managed to fit in a lot of dancing too. Which probably had an adverse effect on some of my DJing responsibilities.... (sorry Simon!) .

Late nite :)

Pub-alco-MBK ride with Charlie, on Janet's bike, from his house Digley, Yateholme, Hades edge, boating lake, Hepworth

Fell off bike a couple of times. on rough tracks (rocks). Got a good sweat up on the hills - enjoyable effort. Cold on fast descents.

3 pubs. Butchers arms Hepworth, then another in "Totties", then the final Stagger Inn or whatever -3 pints by 6pm, pissed. Fell asleep. Woke up & went for curry. more beer. Mikey drove us. I hope my inebriated state wasn't too obvious. Proper night.

http://www.mapometer.com/mountain_biking/route_407...

7 routes climbing Easter island Cheddar gorge, with Liz, very sunny, lovely, climbed well, 3 routes were "extremes" , but bolt protected, did one trad lead, loved it! Felt great. Got pumped easily. No biggie.

Leg hurts quite badly. Leaving taping on just to support me walking around.

Plan to return to running / O properly in the autumn after my annual Alpine mountaineering trip. Need to give this hamstring a proper, slow rehab with no deadlines or races to "be fit" for. Last 6 weeks have been unpleasant & I have no wish to go through that again.

The sun's out so I'm off to the garden with a cold drink. cheers all.............................

BOC relay, defending M50 champs, the race I'd been aiming for for 6 weeks since hammy tore, and massively stressed over. Last year, this was the highlight of the year and I ran with absolute 100% focus & attitude. You can't do that with 10m of taping on your leg :(

Leg taped up. Unpleasant & totally uncalled for incident in the start box which didn't affect my run in any way; just my opinion of some of the organisation techniques & personel. But as Nigel Bunn finished his leg brilliantly in 1st place, I felt I really, really needed "out" of this "conversation", like, NOW :-\

Mark came back in a very good position, SYO not in sight. But just like last year, SROC & TVOC (Mike J & Nigel B) were too fast for him. Deja vu ...

No 1 looked easy but gave me an early fright - I found a control - not mine, my pace counting hadn't gone far enough, and it was the wrong code (...), but the red line on my map obscured any feature. What? Could it be that "hide"? But it's not really a hide, and a bit knoll-like... urm.... Carried on gingerly & suddenly the hide appeared, complete with it's own control, and I ran confidently to my depression. Code. Dib. GO GO GO. Ungainly lop sided gallop down track - yes this is working! I actually overtook a person.

Just like last year, and despite my ungainly "gallop", I quickly ran down SROC's 2nd leg runner (the fabulous beardy man) (I bet he's climbed more Alpine 4000ers than me) - taking him at no 3 and immediately dropping him. I felt I could confidently give Clive a decent lead over Quentin now, & we would beat SROC, like last year....

No 5 I was uncertain, the wall seemed to go on forever. I hesitated, and soon heard the boom boom of Ton-up Tankersley Terrible Tim Tett thundering down on me. Oh bugger. Bugger bugger bugger. 32 years and nothing changes. He never even saw me! I dithered, losing confidence all the time, eventually changing my mind to his route, as he's a better orienteer than me - but he took a different descent route to no 6 & was away - out of sight. Gone. Bye bye SYO, and our chances of victory. No way can I give Clive a small enough gap, based on Tim's speed out there.

6, 7,8 , nailed. I *can* do this. I *can* orienteer!

9 - slogging up the hill all alone, noticing the fitness I've lost, regretting not spending ages in the pool or on the cross trainer now. I was then gifted with Tim & 2 others having missed no 9, dibbing it just 70 m away. I have local knowledge here, so I was now only, what, 30 seconds down on Tim? Normally I would now go for it. But leg was really starting to hurt. Hmm.

Up steep bit to spec. control and a rather muted cry from the BOKsters watching. I knew I was in the top 3, so why.....? Last gaffle was a bit silly with a clear map error on the ditch . But, whatever. By the run in leg had totally had enough and I was really struggling , despite limp/gallop.

Clive already knew..... but still he did eventually peg back the ever-BOK--and-SYO-suffering Roger Thetford (TVOC) who has made a career out of being run down by our clubs in the relays. (BOC 2009, 2014, 2015, & that's just off the top of my head).

SYO totally deserved their win, but had I been fully fit, ie. 2-3 mins quicker, and Mark not mispunched...... well? Nick L & Colin S's times were not unachievable by me, fit. I demand a rematch in 2016. (& hope Chappers is still not running!)

Collected in controls, which gave me time to reflect on where I am and what's gone wrong & why. I blame myself partially, but I've also had some bad luck in 2015, with 2 bad illnesses (both unavoidable) and a serious hamstring tear (..... more mobility work could have helped avoid....?). Whatever, my season is over, and while I may appear at some genial Urban informals this summer, I'm done.

Results: http://www.cix.co.uk/~neper/brc15/classg.htm
Route gadget http://www.boc.routegadget.co.uk/rg2/#19

British O champs, New beechenhurst, lovely day, leg taped up, got there v early as UBOC taxi, decided to jog around & check out area, my map, and the terrain.

Enjoyed bimbling and the reaction of some of my usual rivals to me standing still rather than racing them. (eg. Jules B, Rob Lee).

Gave up & relaxed near no 5, then came back to finish - a lot of problems with the tree, 2nd to last control, but as my head / heart wasn't even on the same planet, I didn't care, tho I did spend some time noting a lot of ditches were mapped and a lot not, what are we supposed to do? Guess? really, you shouln'd tbe guessing at a BOC.

Developed a sort of lolloping / galopping style which, whilst not really using my bad leg, could get me down tracks at sub 7 min/mile pace. Re-ran nos 1 & 2, went oK. Then helped a little boy in distress on his no 2 - no idea if or how he got round the rest of his course, the laddie was in a right state!!!

Garmin https://connect.garmin.com/modern/activity/7519197...

Results - delighted for Clive, his time was today!!! Also pleased that Charlie had a run that he was very happy with. http://www.cix.co.uk/~neper/boc2015/m50l.htm

Finally also must mention King Tim (Tim Britton) - 3rd on M35L - fantastic run Tim!!!!

Being a tourist in Bristol for a change!

Leg seemed less painful, good sign.

INdoor bouldering - TCA - 1.5 hours., went well. Got up some hard 5b / soft 5c's I think.

Stamina not great. Skin OK.

Hindered by injured right leg, which feels OK considering. I just can't push up on it.

Leg sore. As always.

Gym - 8 mins cross trainer warm up, 13 mins running on incline 2, at 6 to 7 mph, felt OK, then exercises upstairs, inc 60 sit ups, plus stretches, then 11 mins on running machine, incline 2, total 2.75 miles, then 5 mins warm down on cross trainer, then SAUNA etc.

Then Physio straight from sauna - legs all smooth & warmed up & totally malleable, which he was glad about (in a non-sexual way).

Good sesh - not seen him for 3 weeks, and injury now 5.5 weeks old. He dug his fingers in and I writhed & sweated. As usual. He says hamstring is only firing at 50% power compared to good leg.

But he said I had made progress and it was well on its way to rehabilitation - we're just not there yet......

Given 2 bits of "K" tape & told to see how the next few days go ,and if OK, to consider risking the British relay.

Leg felt a lot better later in the day. I fear it's all too little too late. Where, oh where - is "Old Daniel"! "Your time is now".......?

... or not?

Comments on a post card please. I'd prefer to ENJOY my BOC w/e - forecast good, family Adams staying, forest of Dean lovely in the spring - why ruin it all by being stressed out of my silly mind because of a f&**ing injury???

C • comments on a postcard 9

Climbed in Avon gorge in sunshine, with Paul from running club - a sub-38 min 10k runner. His first time on rock.

Led 2 easy trad routes, utterly terrifying for me of course, as being lowered off by a beginner is really, really REALLY scary when you're 25 m up. (Not surprisingly, the beginner never thinks you're going to be scared!!! It's all about their fear - yet they're safe as can be, as you've got them on top rope & you're v v experienced),,,,,, groan.

Sadly my fears were realised when Paul, thinking I was on the ground when I was still 2-3 m up, dropped me to the ground. Hit it with my bad leg. Oh no..... :-\ oh god.

I top roped slight variations as well.

Exercises in the evening on my sore, smooth, shaved leg.

Cycled to & from town, with a guitar on my back, then to & from gym,, with ALDI delights on back on way home.

Gym - 8 mins cross trainer warm up, 12 mins on running machine at 6.4 mph, on an incline of 2. whatever that means - 2%?? No. 20% ? no.

then another 10 - 12 mins on running machine - last few mins leg starting to complain. Generally, better than yesterday, Saturday & last thurs. so feel am going in right direction.

plus exercises upstairs. including 60 sit ups.

Shaved right thigh completely (this doesn't count as training), as am hoping physio will tape it up in a way that I can hobble/jog / shuffle / trundle (quickly!) round M50 relay on Sunday without too much risk of pulling the hamstring again. Not that I'll be running fast enough to pull it, of course.. is the theory .... though anyone who witnessed my explosion on the run in at last year's BOC relay may find that hard to believe...... it's true though. I need to be restrained. (physically)

C • I laughed 4

Rest day. Leg sore. Foam roller.

Definitely not ill anymore.

NGOC League, Danby lodge, hamstring sore, so decided to jog / walk the Green course. Really? "Jogging" to start, it felt awful. What on EARTH am I doing? Get a grip. Go home.

Walked away from start triangle, started jogging, not horrendous. Gingerly crept around the course. Noticed (to my chagrin, as I'm completely unfit) that my leg hurt least on the uphills, so ran them, with increasing "venom" , as the course progressed.

No errors - Garmin beeping 10 min kms all the way (10. 10, 10) then suddenly - 8, then - 7:15. What's happened? I've learned to "scuttle" / hop efficiently?

Caught an old NGOC fogey type near the end & raced him, predictably winning, and with it, the course.

Sauna later, for sore leg - no answers for BOC relay, but i'll decide on Wednesday - after 2 more "jogging" outings & when I see my physio.

Coughed the whole way round, but I've unticked the "ill" box, as frankly, I'm bored of it. BORED.

Total flat tyre on getting home - changed wheel, with minor difficulty - not done that for about 25 years - now feeling capable & masculine., Won't last. "LOL" !!!!

http://www.ngocweb.com/results/results_15/L3res.pd...

https://connect.garmin.com/modern/activity/7444679...

http://www.ngoc.routegadget.co.uk/rg2/#68

Rock climbing - Wye Valley - 7 sport routes, all short, all done many times before., nice day out.

Leg a bit grim, as struggled to stretch it into position, but all OK.

Grades from F5 (HVS) to 6a/ 6a+. The 6a+ I last did Xmas eve, so knew the moves. A bit like going to an O area & re-doing a course you know really well, eg. you know the attack point, you know the dodgy bit of map, you recognise the terrain in the circle. Not an achievement,.

6a: http://www.ukclimbing.com/logbook/c.php?i=80345

6a+ : http://www.ukclimbing.com/logbook/c.php?i=80352

V easy gym session - 8 mins cross trainer (warm up), then 10 mins (1 mile) on running machine, leg weird; then exercises upstairs, then another mile, on a slight incline, good, 10 mins, plus a 3 min warmdown . 10 min miles is slow.

Then 8 mins warm down on cross trainer, and sauna for sore injuries.

Successful 1st sort-of jog for nearly 5 weeks.

Hope last day of "ill" tag. Cough still a bit pesky, but lungs far less sore.

Lots of gardening - built a strawberry bed. Leg felt less sore - will try jogging on the running machine tomorrow.

Still coughing. cycled to town; busy in sun; gardening; doing house / chores stuff is enough exercise right now.

Leg still feeling sore & knotted :(

Still a bit cough-ey & washed out. Sunny day. Gardening, then ill-advised attempt to "do something" with the dreg-like remains of my "Easter" w/e.

"Climbing" at Avon gorge. With , long suffering, and reluctant, Liz.

New Quarry - a new "easy" bolted route on the LHS. Easy? I found it horrendous. I was shit. Made it just. Pathetic! Liz then pulled on two draws to second it - WTF??? How bad can this be?

Even worse - tried to "lead" a 6b I've romped up in previous years. Off at the 1st clip. Dogged & wobbled to a sling where I gave up, coughing. No style, no bottle, no strength, no nothing. Liz also hated trying to second what I'd done - never seen her look so unenthused at "climbing". Grim.

This was, without question, the most spectacularly inept piece of "Climbing" I've done in a long, long time. We did 15 mins bouldering after, but my feet hurt & my leg hurt, so gave up quickly.
Still, at least it's over? And my top was off - lovely sunny Bank holiday.

Hoping I can un-tick the "ill" box shortly. Bad in morning - struggled to walk up 2 flights of stairs - cough still bad. Then easy day with gardening, noticing breathing improved, vitality returning.

Right choice to miss Lakes, as it would have been our last night, and I'm only just starting to feel normal again.

Jogged a couple of 100s in road on way back from shops, to "test" hamstring - it's effing tight & feels knotted & sore, but obviously a lot better than 4 weeks ago.....

Glass of beer to celebrate my equal oldest mate (tied with "undy") winning M50 at JK. Despite being quite a way down on our own BOK superstar overnight. Well done. From reading this log, the dedication to recovery was incredible, and so it's well deserved. Can he repeat it in the FoD against, again, our bionic superstar, in 2 weeks time tho .....????

Happy Easters.

C • Clive 2

Cough still poor & felt washed out. Hope noting post viral. Hot bath - bliss - then Massage / physio + Liz - useful and very worthwhile for leg.
Just need to shake this lurgy - 3-5 days? - and then I shall start "jogging" .

Will I be able to "jog" the British M50 relay champs leg 2 in 15 days' time, though.....?
ie. will I , jogging, between the prowess of Mark S & Clive, still be faster than the next BOK M50? (Alan Honey? Pete Mali? Charles D.? )

Who knows........ :-\\\\

More of the same. No need for nap today tho. coughing ; lungs sore. Cycled to a pub later, came back quickly after a literal swift half.

A poor day. Sneezing a lot, and energy ran out mid morning despite having got up, showered & shaved & got dressed. Bed pm, unable to even read, fell asleep for an hour . sinuses sore & lungs bad. no sign of bacterial infection still, so that's something.

5 out of the past 6 days I've been alone in my house, so I can actually feel myself going slightly insane. To think I was desperate to get into my new house! & now I'm crawling up the walls.

I've had it worse, much worse, so, whatever, Happy JK to all who go.

Very painful cough in night - been here before - had to take a lot of inhalers / painkillers from 3:30 to 4:30am, finally slept til nearly 10am.

Another write off of a day, but cough didn't get any worse, & temperature normal again. Nose started running in evening & was v bad by bedtime - couldn't sleep, & Nytol medication no longer works as I've been living off it the past 3 days. (with the absence of Valium!)

April "Fool" - yeah, that'll be me, then.