Training Log Archive: graemeIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Running 18:59 [4] 3.1 mi (6:07 / mi)
Parkrun
plan to run even pace for 19 mins: 3:40 49 45 52 53.
Given a head wind coming back, OK with that. Age group winner which is scant consolation for getting passed by Caban and Jimmy Hudson in the last 500.
plan to run even pace for 19 mins: 3:40 49 45 52 53.
Given a head wind coming back, OK with that. Age group winner which is scant consolation for getting passed by Caban and Jimmy Hudson in the last 500.
Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
Arrived with Jane, 5 mins to spare, left to pick up James. Derisory warm up/down
Orienteering warm up/down 1:00:00 [1] 2.0 mi (30:00 / mi)
Mapping.
Friday Nov 29, 2013 #
Running 45:00 [3] 5.0 mi (9:00 / mi)
Up over the Braids, round and back over Blackford. A classic run on a clear day. Then 3 hours of sorting out students before getting back to office for towel and shower: must remember to use back door.
Thursday Nov 28, 2013 #
Running 42:00 [4] 5.0 mi (8:24 / mi)
Relugas Road reps (St.Albans, S.Lauder Relugas) 4:15 16 14 15 10. 1:45 recovery.
Wednesday Nov 27, 2013 #
Running 48:00 [3] 6.0 mi (8:00 / mi)
Trundle round Alnwickhill, Mortonhall. Nice
Tuesday Nov 26, 2013 #
Running warm up/down 55:00 [2] 5.0 mi (11:00 / mi)
Lab Home, Meadows lap home
Running 30:00 [3] 4.0 mi (7:30 / mi)
ML 4:43 38 37 40 42
Nice, slightly windy. Good group catching me 5 and hauling clear. Missed start at 1, so mainly alone. Set off too hard on 4 (windiest) and faded, the 5 was tough.
Trying not to think about elephants.
Nice, slightly windy. Good group catching me 5 and hauling clear. Missed start at 1, so mainly alone. Set off too hard on 4 (windiest) and faded, the 5 was tough.
Trying not to think about elephants.
Monday Nov 25, 2013 #
Running 1:00:00 [3] 6.0 mi (10:00 / mi)
post appointment: Queens drive, Whinny, Arthurs Seat and Salisbury crags. Icy.
Note
Mr McKinley. Finally.
I guess big noise consultants get paid a lot more than juniors. McKinley was sharp, clear and to the point. With the pictures (why the others wouldn't show me is a mystery). L medial gastroc compartment is about 30% the size of R medial gastroc compartment. Probably less if you ask what's in there. Eek!
Soleus down a bit, other muscles similiar. All that specific work of FHL and TibPost was a waste of time.
Disk bulging out between L5/S1 on left side, which is where the main nerves to medial gastroc come out (says McKinley, google says S1/S2). Everything consistent with trapped nerve there.
Pretty confident in diagnosis now. Treatment is another matter.
Options - surgery or injections, no guarantee either will work. Physio if anything is firing.
I guess big noise consultants get paid a lot more than juniors. McKinley was sharp, clear and to the point. With the pictures (why the others wouldn't show me is a mystery). L medial gastroc compartment is about 30% the size of R medial gastroc compartment. Probably less if you ask what's in there. Eek!
Soleus down a bit, other muscles similiar. All that specific work of FHL and TibPost was a waste of time.
Disk bulging out between L5/S1 on left side, which is where the main nerves to medial gastroc come out (says McKinley, google says S1/S2). Everything consistent with trapped nerve there.
Pretty confident in diagnosis now. Treatment is another matter.
Options - surgery or injections, no guarantee either will work. Physio if anything is firing.
Running 30:00 [2] 3.0 mi (10:00 / mi)
Back and forth and back from work.
Sunday Nov 24, 2013 #
Running 1:12:00 [3] 9.0 mi (8:00 / mi)
Harelaw loop with JamesJ and Tess. Nice cold morning, legs ticking over OK after yesterday. Obviously wasn't trying hard enough then.
Saturday Nov 23, 2013 #
Running race 35:24 [5] 5.0 mi (7:05 / mi)
Eastleague cross country. Alloa We had to go because J needed an excuse to skip a party. Safely skipped, he didn't run. Lightweight.
Anyhoo, after yesterday's joglette I felt obliged, and off we went on a forest-grump designed 3 lap course, round the field, then into a traffic jam on a bridge, and up the rooty track. Very busy, so just tried to mellow out and worry about running later. From the top it thinned out and the course was excellent: frosty, hilly and firm. Caught BaronMax at teh top of the hill, then locked onto the JamesJarvis/AlistairHindle HBT posse, as it hauled through the field. JJ took off near the top of the final climb, and Alastair had strung out too much of a lead. Dixie and Forest were up ahead somewhere.
Anyhoo, after yesterday's joglette I felt obliged, and off we went on a forest-grump designed 3 lap course, round the field, then into a traffic jam on a bridge, and up the rooty track. Very busy, so just tried to mellow out and worry about running later. From the top it thinned out and the course was excellent: frosty, hilly and firm. Caught BaronMax at teh top of the hill, then locked onto the JamesJarvis/AlistairHindle HBT posse, as it hauled through the field. JJ took off near the top of the final climb, and Alastair had strung out too much of a lead. Dixie and Forest were up ahead somewhere.
Running warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
Another lap, collecting tapes, and various faffage.
Stopped gobsmacked atop the descent. A row of autumn trees in the low winter sun, the Ochils behind stretching of to Dumyat, Wallace Monument and Gargunnock, and a clear blue sky. Doesn't get much better than that. And I never noticed it in the race - must have been trying!
Stopped gobsmacked atop the descent. A row of autumn trees in the low winter sun, the Ochils behind stretching of to Dumyat, Wallace Monument and Gargunnock, and a clear blue sky. Doesn't get much better than that. And I never noticed it in the race - must have been trying!
Note
Something positive today, a good course for orienteers, and felt comfortable.
Alloa being the scene of Livi's greatest triumph, the 1pt victory in the East Districts, the 2pt defeat of the mercenary army (Racing Club), and the walking past Scott Cohen up the last hill. Even I was younger once. Happy days remembered. Dimmo, kitch, Rob, Ben, and Colin Meek.
Alloa being the scene of Livi's greatest triumph, the 1pt victory in the East Districts, the 2pt defeat of the mercenary army (Racing Club), and the walking past Scott Cohen up the last hill. Even I was younger once. Happy days remembered. Dimmo, kitch, Rob, Ben, and Colin Meek.
Friday Nov 22, 2013 #
Running 40:00 [2] 4.5 mi (8:53 / mi)
Lunchtime Hermitage jog with James Jarvis
Thursday Nov 21, 2013 #
Orienteering 40:00 [3] 4.5 mi (8:53 / mi)
FWTN mass start in Buckstone. Much fun. first control wrong, which split things up, then I was hopeless on directions coming out of controls. Kept getting turned through 90 degrees.
Running 10:00 [2] 1.0 mi (10:00 / mi)
Jog home from to get car to Buckstone. cold, lazy and late.
Wednesday Nov 20, 2013 #
Running 18:00 [2] 2.0 mi (9:00 / mi)
To and from work
Running 45:00 [3] 6.0 mi (7:30 / mi)
Alnwickhill, Mortonhall, Midmar. cold, nice.
Tuesday Nov 19, 2013 #
Running warm up/down 45:00 [2] 5.0 mi (9:00 / mi)
lab, meadows, lap, home.
Running 30:00 [4] 4.0 mi (7:30 / mi)
Meadows 5*1250
4:43 42 47 48 43
Cold and Windy, yet somehow nice running conditions. Not so corner-cutty this week,plus the wind accounting for slower times. Not fading, and so happy enough with the set.
4:43 42 47 48 43
Cold and Windy, yet somehow nice running conditions. Not so corner-cutty this week,plus the wind accounting for slower times. Not fading, and so happy enough with the set.
Monday Nov 18, 2013 #
Running 58:00 [3] 7.0 mi (8:17 / mi)
Monday run back along the Glen. Hermitage looking autumnally superb.
Sunday Nov 17, 2013 #
Orienteering 1:08:54 [3] 8.3 mi (8:18 / mi)
Duns Forest. Like I said last time I went there. Nice area for orienteering, they really should map it.
Planner seemed to think the point is to visit all the nicest bits of the wood without worrying too much about technicality. Hurrah for that says I, the view from the covenanter's stone is superb! Sadly, the castle, a ridiculous Gothic pile, wasn't open to us hoi polloi. But lets not spoil the day.
Runwise, a variety of stretching out on tracks and run/walk/stumble/fall in the wood (salutarily watching Heather Hartman cruise away on the terrain leg to 10). Managed some sizable cockups in the circle to shed about 6mins (oops) and end up just over 10mins down in 8/15.
Planner seemed to think the point is to visit all the nicest bits of the wood without worrying too much about technicality. Hurrah for that says I, the view from the covenanter's stone is superb! Sadly, the castle, a ridiculous Gothic pile, wasn't open to us hoi polloi. But lets not spoil the day.
Runwise, a variety of stretching out on tracks and run/walk/stumble/fall in the wood (salutarily watching Heather Hartman cruise away on the terrain leg to 10). Managed some sizable cockups in the circle to shed about 6mins (oops) and end up just over 10mins down in 8/15.
Running warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
To and from the start, joggety jog (at best)
Saturday Nov 16, 2013 #
Running 1:53:00 [3] 12.2 mi (9:16 / mi)
Roslin glen with Claire and kitch. Not really sure where we went, just went with Claire till we got to Penicuik and back. Nice route, off road and out of the wind.
Friday Nov 15, 2013 #
Running 40:00 [2] 5.0 mi (8:00 / mi)
Lap of Braids. tired
Thursday Nov 14, 2013 #
Running 45:00 [3] 5.0 mi (9:00 / mi)
20 x 200 on Liberton again. Bit slower that before, probably due to wet grass. No, really.
Wednesday Nov 13, 2013 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
Craigmillar, Greendykes, Building 9, ERI.
Tuesday Nov 12, 2013 #
Running intervals 30:00 [5] 4.0 mi (7:30 / mi)
ML 4:38 37 39 39 39
Nice evening, and a group (Chloe, Tess, Robin +2) just a tad too fast catching me 5/10 at half way and hauling clear. Hard work trying to believe the wheels weren't comng off, as they got faster each lap.
Nice evening, and a group (Chloe, Tess, Robin +2) just a tad too fast catching me 5/10 at half way and hauling clear. Hard work trying to believe the wheels weren't comng off, as they got faster each lap.
Running warm up/down 1:00:00 [2] 5.0 mi (12:00 / mi)
Lab, home, meadows, lap , home faffage
Monday Nov 11, 2013 #
Running 54:00 [3] 7.0 mi (7:43 / mi)
Monday run. Sunny and cold, Edinburgh at its best.
Sunday Nov 10, 2013 #
Orienteering 54:14 [3] 5.9 mi (9:12 / mi)
Pentlands/Dreghorn Blue.
Early start on the most gorgeous Edinburgh sunny winter's day with Bass rock glistening in the background view from the start. Owise two big blunders in the circle: 90 sec at a non-ditch junction and 150 hitting an unmarked reentrant then running below the right on over and again. Felt I was running OK, but comparison with others shows this was also slow. Need to stride out instead of pitter-pattering.
Family blue challenge a bit of a fail when James convinced himself to jack at 8, having caught Freddie 4 minutes. He was a minute up on me at that stage.
Early start on the most gorgeous Edinburgh sunny winter's day with Bass rock glistening in the background view from the start. Owise two big blunders in the circle: 90 sec at a non-ditch junction and 150 hitting an unmarked reentrant then running below the right on over and again. Felt I was running OK, but comparison with others shows this was also slow. Need to stride out instead of pitter-pattering.
Family blue challenge a bit of a fail when James convinced himself to jack at 8, having caught Freddie 4 minutes. He was a minute up on me at that stage.
Saturday Nov 9, 2013 #
Orienteering 45:00 [2] 5.0 mi (9:00 / mi)
Controlling run round Oxgangs
Friday Nov 8, 2013 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Late lunchtime round Alnwickhill, Mortonhall, Braids and back. Nice.
Thursday Nov 7, 2013 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Steady round Craigmillar and Little France
Wednesday Nov 6, 2013 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Braids braidburn loop
Tuesday Nov 5, 2013 #
Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
ML 5*1250 4:45 42 40 42 42
Cold, lots of fireworks banging around and people on the paths. Otherwise nice with 5-6 in a group going a little too fast for me.
Cold, lots of fireworks banging around and people on the paths. Otherwise nice with 5-6 in a group going a little too fast for me.
Running 1:00:00 [2] 5.0 mi (12:00 / mi)
Lab, Home, Meadows, Lap, Meadows.
Monday Nov 4, 2013 #
Running 1:00:00 [3] 7.5 mi (8:00 / mi)
Monday run, with some extension to look at sites for Saturday. all present and correct.
Sunday Nov 3, 2013 #
Running 1:20:00 [3] 10.0 mi (8:00 / mi)
Slightly faffy Pentlands run, set off with J&J. James decided he was unable to run. Much faffing. Harelaw - Red Moss - Black. Jane cut back on the rough path (James ultimately catching up). Continued through the Howe to Glencorse and back over the MTB track.
Cold, clear day. v.v. nice.
Cold, clear day. v.v. nice.
Saturday Nov 2, 2013 #
Running race 19:11 [4] 3.1 mi (6:11 / mi)
Left Shenyang at 8:30, 20 hours later my taxi was passing Cramond. So
Parkrun!
Reasons to be cheerful - rested up, time to warm up, been awake for a while.
Reasons not. Jetlag, specs and clumpy shoes Cold easterly.
Outcome - very positive. Sadly I didn't think to bring a barcode so I'm an anon.
Parkrun!
Reasons to be cheerful - rested up, time to warm up, been awake for a while.
Reasons not. Jetlag, specs and clumpy shoes Cold easterly.
Outcome - very positive. Sadly I didn't think to bring a barcode so I'm an anon.
Running warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
Warm up & down
Running 28:00 [3] 3.5 mi (8:00 / mi)
Wet all day, slunk out again to gulp in some Edinburgh air round the meadows.
Orienteering 1:00:00 [0] 2.0 mi (30:00 / mi)
Walkng round Steils & Oxgangs in the rain.
Friday Nov 1, 2013 #
Note
Benxi water cave
"Please deposit your valuables at the Cloakroom or bear your own consequences. "
"Please deposit your valuables at the Cloakroom or bear your own consequences. "