Training Log Archive: philm64

Cycled (lovely day - very cold - Lowe Alpine furry gloves useless) to Horfield common (meet people there in pub) (Meat people?)

A bit epic getting there - thought it would take 40 mins so instead of being 10 minutes late (standard Phil practice), I was 20 mins late. Oops.

10 miles tho! Blimey. Tired. Had sugar in my coffee there ..... absolutely had to!
http://www.mapometer.com/cycling/route_4444831.htm...

Cycled over Clifton Suspension Bridge twice today- amazing view & sunny winter day. Stunning.

Cycle back from Horfield. Felt a lot easier. Went via Ashton court - wonderful sunny crisp day; deer park all out (or should that be "Dear" park? ;)

Put in a pretty hard effort up Hartcliffe way near the end, grim. I'm no cyclist, but 20 miles and 340m climb today is no picnic, so I consider I've "trained" today, people.

http://www.mapometer.com/cycling/route_4444832.htm...

Note: just googled the Skirrid fell race - insane! in snow you'd need an ice axe for the last descent?

But I also note: "Free bear and chips for all competitors" - So if they get 100 runners, how will they manage for 100 bears to get to the pub? And what sort of bears? Hopefully not polar or grizzlies.

OK OK. Sorry.

https://sites.google.com/site/welshfellrace/home/o...

C • I'm planning on being there... 7

Indoor climbing at Bloc with Liz, hurrah! not alone - for a change.

good training sesh, nailed an orange that 4 or 5 weeks ago I reckoned "impossible".

I'm definitely getting stronger. Looking good!

sunny day , could have climbed outdoors, but maybe another time.

Walked to LIDL as osteopath email said walk as much as I can. So, on my feet for over an hour, including staggering back with rucsac on.

Later, I cycled to windmill hill & back (visit a mate). a good hard blast back in 15 mins. including two hills.

Indoor climbing at UCR with Steve
on good form, despite feeling a bit rough.
16 routes (!), seemed to be flying, very thin & nimble. looking OK for Spain in 2 weeks.

Asthma today, & felt quite snotty - hope just allergy.

Note. All news overshadowed today by the death of an acquaintance from the Bristol climbing scene who died of cancer this evening. I didn't know her that well, tho we climbed together a few times years ago including the Avon gorge where she managed to forget her rock shoes! She was also a musician.

Liz was at her bedside when she died. She was only a few years older than me. (I think)

Walk up Skirrid Fawr, eastern most hill of Black Mts.

NIce day out if a little chilly. got to nearly 1500ft

Felt off colour, also leg a bit sore. Inner foot problems at end. Caused by mountain boots I'm not used to.

Nice day out tho, enjoying countryside rather than trying to race though it & "beat" other people.

Tasty half pint in Skirrid Inn after with a real fire.

https://connect.garmin.com/modern/activity/1462543...

C • 40 hours! 3

Indoor bouldering at TCA with Liz & David. Went well. Climbing a few pretty hard problems. Did two full circuits - no falls. Climbed til my fingers were buggered. Good. "INjured" leg hurt quite a bit as I trained. As expected.

Spoke to the resident osteopath, Rupert Cross, opportunistically, He said i have a slight scoliosis (curve in spine) at the bottom & that it was definitely impinging on my buttocks & would be causing the pain down my left leg.

He also said that I should go back to Lisa to get her to jump on me & correct it. Sadly she's away til w/c 12th Dec, & I'm away that week, so it seems I will have to remain injured for the rest of the year.

Not a shred of motivation today.

No rush to resume running; down season here I am.

Cycled to Hengrove Leisure centre, to suss the place out.

prob 15-18mins cycling in all.

Swam - 32 lengths , 25m pool. Great pool - vastly better than Bedminster..... breast stroke the whole time (as will always be). 1 minute-ish rests in between efforts. Was aware of my injury / pain the whole time, annoyingly:

4 warm up
10 steady
10 steady
4 quite "hard"
4 warmdown (barely slower as technique was coming together).

So 800m then, like I did at Goodwin in 1985 for free.

Looked at climbing wall, will ask about bouldering there in future. It's poor compared to the others, tho.

Note: back felt "wrong" still & pelvis "tilted" - think I need to see osteopath soon, eg. Rupert or Lisa. I'm out of whack.

Saw Liz. She prodded & poked & moved bits around on lower back, buttocks etc.

1) LH pelvis appears to be slightly elevated - leading to: (possibly)

2) Pain caused by constriction over the Piriformis.

it's not sciatica as it doesn't go remotely below the knee.

So could it be piriformis symdrome? Hmm I'm not sure.
"Piriformis syndrome is a condition in which the piriformis muscle, located in the buttock region, spasms and causes buttock pain. The piriformis muscle can also irritate the nearby sciatic nerve and cause pain, numbness and tingling along the back of the leg and into the foot (similar to sciatic pain)."

Feeling is that Lisa the full-on osteopath could just jump on me for £43 and 30 minutes and sort it out at root. We'll see.

Left Hammy still sore at the top. Getting used to it now :(

Cycled: to
1. GPs (blood test to test cortisol)
2. To Liz's (see note)
3. to town (Happy christmas)
4) home - 20 mins including big-ish hill (walked)

Glad to not get killed on the way home . wet, dark, vile, and grim.

Injury not too happy but not too bad cycling. Whatever.

hideous weather so no motivation to even think about doing anything like cycling.

need a cross trainer?

Note: Lower back is all over the place. I can barely go to the supermarket, or climb indoors (even fill the kettle!), without it nearly popping constantly.

I think I need to spend more £££ on the top osteopath. Annoyed it's come to this, but running out of options. . . also getting expensive, being "injured" (note: no actual tissue damage I'm aware of).

First day as a properly injured NOT runner.

Indoor climbing, UCR, with Steve. Went well - tho routes knackered me more than I'd thought. Up to 6a+ leading; a 6b on top rope (clean). this is not impressive, but it will do.

About 15 routes? then tea then I did some extra bouldering.

Psyche moving well towards Spain in 3 weeks. Injury felt bad 1st thing but climbing seemed to stretch it out & it helped.

#notarunner

NGOC league. Kidnalls. Blue. 5.5km, 310m.
EDIT: results now up; equal 3rd; whatever: http://www.ngocweb.com/results/results_16/L10res.p...

Splits: just how many people need to be disqualified for no 13 for them to realise it was (probably) in the wrong re-entrant? Bothered?
http://www.ngocweb.com/results/results_16/L10split...

- I did win no 10 - a runner's leg, & as I trudged along the forest roads, I thought. "Owain is going at least 20% faster than this on this leg, I will not beat him". He doesn't know about aiming off / rough attack points yet....

I see my nemesis Caroline Craig - as well as failing to find no 13 (did I mention no 13?) , was wayyy off the pace at that point, but judging by her body language afterwards she wasn't taking the event remotely seriously. And by the quality of the map & the control placements, perhaps she knew something we didn't in advance....?
And Judith obviously bagged it off as it was "minging" ?

Leg felt OK initially. This wasn't to last and I now throw in the towel & quit for the year. --INJURED--

Start seemed fine. Thought I was doing OK; somehow came out of 3 too far south west - path unmapped? - didn't believe compass - 45 seconds? (Mark 1 minute quicker). Thought I was being clever to 4, going on small track in woods,not boggy upper yellow way, but in fact another minute to Mark lost here (Owain won this split!). 5 & 6 - losing time, no explanation. Eh?

9 was purgatory - brambles; 10 I did OK (long forest road run but increasing hamstring pain); thought I'd got a good line to 11 but again failed to win leg; wheels came off at 13 where most of us ended up in the wrong (right?) re-entrant - found a tape, not our code, no control. I have now proved using my GPS that this control was in the wrong place, 1minute+

Left no 13 followed by the predictable mini-herd of others - missed 14 (partially cos of 13 being in wrong place?) - they caught me; again, ran carefully towards 15 - couldn't find flag - in fact the woman got there first (I'd passed her before no 12...) - this is getting seriously annoying now. Novice bloke ran right behind me asking me what the "etiquette" was - I said, do not follow me!!!! I never saw him again. nailed 16 but banana-d onto track at 17; reasonable leg times.

No idea why no 18 took us all about 5 mins.

Completely outclassed by Mark; who'd not run for 3 weeks due to shin pain.

Analysis of no 13 shows it in totally the wrong place; as said by all finishers but denied by the planner, and some tw*t who said "It was fine mate you just needed to keep your eyes open" - seems this chap was crap at O cos he was in the wrong place if he found it OK! D**khead.

I am now retiring for the season & will consider treatment options along with rest. Ben Mit. has said what I have may be permanent - in which case, cycling here I come! Cos I can't run in this pain - its not remotely fun.


Garmin https://connect.garmin.com/modern/activity/1453440...

No climbing today.

Still tired. Hmm.

Leg still sore.

Hmm.

saw this on bbc news today - is this why the scandi's are better at O?

http://www.bbc.co.uk/news/health-37988197

"people in better health, common in Nordic countries, retain their navigational abilities longer"

Vile day. Tired. Leg sore.

cycled to Go Outdoors to buy new 70m climbing rope (weight 9.5lbs) then cycled back with that weight on my back.

had intended to go back out & cycle another 45 mins, but a) weather vile and b) felt really tired so bagged it all off & stayed at home & ate.

Think I need a bit of a break here.....

Indoor bouldering at TCA, reasonable session, though I got tired too quickly.

Fell off the 6b circuit early; just had no "oomph".

Easy short slow jog with Tim Tett, who's staying again.

left hamstring / buttock too sore. very disappointed at lack of progress here. Am on the verge of ticking injury box again.

no more running this week.

Still quite tired.
Would usually climb today, but have my first "Showcase" "gig" type thing tonight with musicians I don't know, so am saving fingers & other energy for that, http://www.bluelionband.co.uk/

Hamstring still a bit sore. Hip seems improved. Think an easy week is in order here.

Knackered.

SROC UKOL Long race, Torver High Common.

Short brown, 7.9km. 270m. Peel LandSurvey map was very good . that's two good maps this w/e. Splendid.
K tape , skins bum shorts under O bums, ankles taped & 400mg ibuprofen. What a "healthy" sport this is.

Missed start. This was a blessing, as I got allocated a start with Michael Adams, who jovially informed me that we had the same no 1. "OK, then, I'll just follow you" I said, not in jest at all. And I did. Cheers Mikey! :) I was immediately ahead of his dad at no 1, by default ....

Bumbling along without incident but after no 4 I noticed a very strong, fit looking chap ahead, who I felt I could slowly reel in, but it proved difficult - he was very strong! Eventually he bananed at no 7 & I was on him, then nosed in front. Later I found out that this was Simon Hunter WCOC M45, who did well yesterday.

We ran "together" but navigating independently, but I was on the back foot (he looked stronger in terrain than me), until no 17 when I thought enough! I will poke ahead of you whatever it takes. So I did. This worked for just two controls. no 19 I drifted off my bearing whilst running flat out, with Simon breathing down my neck - we both ended up on wrong "island" and lost 1:45 each. Shit. Here I lost my chance for M50 victory. Tho Chas was actually 30 seconds ahead, so.....

After apologising for my cock up I tore off, refusing to let him past, and despite being side by side above no 21, I forced the pace and opened a 5 second gap by the end.

Meanwhile Rob Lee was one second slower than me but fessed up to losing 4 mins at no 2 then letting Zoe Harding (who started 4 mins after him....) tow him all the way....

Good result; I'll take all the good luck I can get these days. Hip survived. 2nd again as Clive cocked up properly today. Everyone annihilated by the girls from EUOC - Even Zoe was beaten by Sarah Jones, who proves to me today that I am officially a has been. (58 mins)

Result: nb. four M50s beat all the M45s - ha!! http://www.sroc.org/menu7/menu7_1/2016/SROCgen/131...

Strava: https://www.strava.com/activities/774780826

LOC UKOL Middle day, Brown, 4.3km

Sandscale Haws. 1:7500

400mg ibuprofen but hip/buttock/hamstring not as bad as feared (yet).
PLus £9 K-tape on - told it was a placebo, but I welcome the "placebo effect".

Nice map / Kenfig like area. Good course. Good start! Nailed most apart from small 30secs miss at no 4.

Cocked up no 10 as couldnt' make map fit & was confused by the non appearance of the big yellow area. Neil C had same issue so am in good company. 2 mins?

no 17 went straight but had no plan to accurately attack the control - 45 seconds?

Sadly, no 19 totally cocked it, went too far east, as I was not expecting the marsh to be so "big". Turned round in despair to see Larwence Townley punching it 30 seconds away from me. He'd caught me 4 mins, and this confirmed a pretty shit run.

Clive was hopeless all over the place yet beat me by 5 mins & won! Insane.

Result. http://www.lakeland-orienteering.org.uk/results-ar...

Routegadget http://www.loc.routegadget.co.uk/rg2/#79&cours...

https://www.strava.com/activities/774780792

Travel to Glossop and on to Holmbridge for beers.

Luckily, all Thursday morning training people weren't free. As woke , yet again, in pain in my LH hip / buttock / hamstring.

This is not settling down despite what physio said on MOnday. I'm ticking Injury box now, as the pain - despite no actual tissue damage - is stopping me a) training properly and b) fully enjoying any running based sport.

Cycle ride - to my joy, cycling does not hurt it. Yay! Time to stop running for a few weeks post Lakes......

Went another way on a whim - made it up as I went along. Good. Saw some new parts of SE Bristol.

https://connect.garmin.com/modern/activity/1441966...

Steady grassy run inc some tussocky stuff from home - another fact-finding run - plenty of grass within 5 mins of house, so good.

Sadly, hamstring still not good enough. Pain. Oh dear. Not as bad as last wedneday tho; or as bad as Saturdays' SARUM Urban race.

Left calf getting snitchy & knotty/ seizing up towards end - need to really work on LH hip & leg. REALLY WORK ON IT.

Wrong shoes - should have worn brooks or even innovate terraclaw. Slid around a lot & nearly slipped over. Wally.

......But not as big a wally as the people of the USA; what a Trumpingly idiotic day.

http://www.mapometer.com/running/route_4436804.htm...

Indoor bouldering at Bloc - getting used to this.

Cold, but once warmed up was OK. LH hamstring / hip not great, but it's been worse. Stretching helps - up to a point - a bit concerned some moves were *too* straining.....

Broke through into "red" problems - after weeks of only up to oranges. Did 5! only one first go. Very pleased. Definitely improving now.

Pumped to buggery by the end - no more climbing sessions this week now.

Red = UK 5 - 6b. (tech grades)

Physio today. He said it should settle down & found nothing too untoward. Plus sauna / steam room sesh for a real stretch & rub down. #retirementrocks

RH achilles in pain - like the spring. That never amounted to anything so I may just ignore it.

SOC November classic / Southern Champs. 9.5km 230m, Fritham

Supposedly a major fixture on my O year, but after the recent trials with hamstring & health, plus 2 pints & a massive curry the night before, and a very sore leg from yesterday's urban, I wasn't hopeful to even finish.

Started with Tim Tett who dropped me immediately - I was running hindered by leg & also Skins shorts ON TOP (!) of my O bums. Felt & looked awful.

Steady start, but leg not too bad so pressed on & started enjoying it & also pushing it a little. Why not? No 5 lost a minute to Clive - I just made a meal of getting over the hillside; Missed no 6 overshot (30 secs), then no 8 was unsure of hillside - 45 secs; then good through to 15, and hopeful that this was going to be a good one! sadly 16 & 17 were short, no-catching features compass / pacing jobs - small miss on both - 1min 15-ish for both? pacing was good; compass work less so. But still - no major cock ups !!! Yet.....

18 - 20, good, and really hopeful, then idiotic miss at 21 (45 secs) - after running flat out down open area I neglected to see that ditch went to control - went too far north. ran hard up last hill in anger, realising I'd fail to beat 60 mins, I was faster than Clive on this leg & the run in, but NO ONE CARES .

Very lucky to hang on to second place (2nd time in 3 years I've been 2nd); Clive was so far ahead that would never ever have been remotely possible to win. The M45 posse around 58 - 59 mins would have been possible, but I "just" scraped that one in (2nd place).

Leg not too bad. Viral feeling from yesterday also gone, so maybe I can come back from this - but I need a break.

Garmin: https://connect.garmin.com/modern/activity/1437497...

Result: http://race-results.info/races/20161106then/classp...

Note M45's: Bill slower than Clive; posse at 58-59 mins I would really have preferred to be ahead of. It's fair to say Clive was in a class of his own today - but I did beat him on some splits!!!! Crazy. http://race-results.info/races/20161106then/classp...

Woke up feeling AWFUL again - viral, washed out, spacey.

Drove to Salisbury - got out of car at one point & felt dizzy & weird. Not boding well.

Also, hamstring/ buttock a worry,

Luckily when I started running the endo's kicked in and washed away the viral/ spacey feeling. Felt very light & nimble again, so ran OK but not 100% . steady start then going OK til hesitant at no 9 (30 secs+), then major error leaving 12 (didnt' see blocked alley ) - 1 minute. no 15 started going up alley then realised control was on other side of wall - 10 secs; 21 failed to plan exit from 20 (idiot), 10 secs; 24 too hesitant.

Managed to find last control OK unlike Paul & Jeremy & was not happy with 51:17 & 4th place, should have been under 50 on that.

Good course; tricky in places; well planned. Hired EMIT a pain - wasting about 4 seconds (did someone say 4 seconds!!!) at each control until about no 10 when I realised I needed to move the buckle over, so I could actually get the unit into the controls. Hmmmm.

Hamstring got progressively more painful til by the last 20 minutes I was in constant pain. not a "tear" tho - Ben saying he has the same thing. Mine also started with a back "pop" lifting stuff 2-3 weeks ago.

Felt a bit ill later, but not as awful as in the morning, so whatever's going on there, may be passing.

Results http://sarumo.org.uk/wp-content/uploads/2016/11/Re...

Routegadget - good ding dong with Paul !http://www.sarum.routegadget.co.uk/rg2/#39&cou...

Woke up feeling a bit shit - only 1.5 pints last night after band practice. Hmm. Not best pleased.

TCA bouldering, probably shouldn't have gone but it's sociable. Climbed reasonably considering, but totally had enough by 12:30. Did do masses of green problems & even burned off the terrible twins (Liz & Nellie) on a couple - I'm improving, good.

LH buttock / hamstring issue fairly benign today, but no running.

Took to bed in afternoon to stay warm, & predictably nearly fell asleep. A bit like Monday morning.....

I am SO HAPPY I do not work.

"Fartlek" type sesh with Sian, a 22:30 5km runner & ex colleague, in Snuff Mills / OLdbury court (I had O map with me too).

Hamstring again sore, this time, I found my trainers haven't got a heel raise in them on LH side, which could part explain it... but even so. "Damage" already done?

Some good efforts, by Sian, but I was taking it easy in the main, & feeling very fit & in control - apart from my pain in LH hip/buttock / hamstring, which kinda ruined the run a bit. She hurt a lot more than me!

IKEA for coffee & breakfast after :) easy life......

Sian's Strava: https://www.strava.com/activities/764509983

Easy / steady run from home, taking in local roads & sports field of Oasis Academy. Nice grassy grounds to run across.

Sadly, LH hip / buttock hurt the whole way - need to see physio. sesh booked for Monday. What is sciatica? Might I have it?

Virus gone; felt rested, light & bouncy; would have been great apart from the above.

C • FWIW, I've suffered from si... 3

Virus seems to have gone. Good.

Was on radio in morning - very cross at yet another stupid CBT intervention trial for children with "chronic fatigue". based at Bristol Uni. Jesus!!!!!!

I'm on at 9:45-ish, and I wasn't too happy as he tried to cut me off before I said what I needed to about research £££ going on the wrong projects.

http://www.bbc.co.uk/programmes/p04bpgzf

Drove to Bloc, and butchered myself silly - lots of Orange problems, including definitely the hardest one I've done recently - UK 5c, and did it twice , just because.

Arms & fingers wrecked. Spleen vented. was planning a gentle jog, but can't be arsed.