Training Log Archive: philm64In the 7 days ending Mar 7, 2016:
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Monday Mar 7, 2016 #
Note
(injured) (rest day)
No Achilles pain today apart from feeling "frail". (which is possibly in my mind)
Physio booked for Thursday afternoon.
Not sure about staying up north post-JK now. As that will aggravate it, based on current happenings...
... or maybe I just fell -walk & scramble for the week and then try the Lakes orienteering? ....? (is Mark2 reading....?) (or Scrappy Doo.....)
"Injury" box ticked now, as I consider yelping out loud in pain in the forest at the last three races as "injury".
Physio booked for Thursday afternoon.
Not sure about staying up north post-JK now. As that will aggravate it, based on current happenings...
... or maybe I just fell -walk & scramble for the week and then try the Lakes orienteering? ....? (is Mark2 reading....?) (or Scrappy Doo.....)
"Injury" box ticked now, as I consider yelping out loud in pain in the forest at the last three races as "injury".
Sunday Mar 6, 2016 #
Event: Welsh Championships
12 PM
Orienteering race 45:06 [5] 7.2 km (6:16 / km) +219m 5:26 / km
(injured) shoes: Inov-8 Mudclaw 265 Blue
Welsh Champs, Sugar Loaf, "long" - Short brown, 6.7km / 285m 23 controls. 1:7500 scale, as yesterday - worrying, getting "used" to 1:7500 now? Not a good idea....
45:06, 2nd.
Warmed up fine, decided against changing to Brown (wise move)
No pain in Achilles warming up.
Steady/ sufficient start, finding controls well, not running flat out, and Achilles starting stabbing quite quickly. Ignored it. Flying from 3 - 4 - 5 - 6- -7 -8 . Little error at 9 - trying to outrun Lucy Tonge and charged to the wrong control. 15 seconds.
Achilles starting stabbing as I climbed towards 10 - oh no. Fine on hills on toes; not fine when landing on heel / middle of foot in soft flat / undulating forest. Starting having to hobble - to avoid the marmite pain (no grey area - it's either utterly horrible stabs, or no pain at all).
10 - OK; 12 - most excellent (faster than Clive etc on this one), stupid miss at 13 (how? was going well) - 30 seconds; pain to 14 now really seriously spoiling my enjoyment of my sport.
Last few controls, running with a sideways hobble, and making small misses as my focus had shifted.. Nothing major tho & many others lost much more time on the final downhill slope. Fun little tussle with Abi Kerr. Started sprinting towards, not the finish, but the clothing reclaim tent - oops! Abi didn't quite re-pass me :)
No achilles pain on warm down jog with Actuary, or when prodded in steam room / sauna on way home.
https://connect.garmin.com/modern/activity/1075253...
2nd again, to some1 I do not know. (Ranked 187 places higher than me)
Results: http://swoc.org.uk/Results/Results2016/Sugar_Loaf_...
Note to follow re. the event.
45:06, 2nd.
Warmed up fine, decided against changing to Brown (wise move)
No pain in Achilles warming up.
Steady/ sufficient start, finding controls well, not running flat out, and Achilles starting stabbing quite quickly. Ignored it. Flying from 3 - 4 - 5 - 6- -7 -8 . Little error at 9 - trying to outrun Lucy Tonge and charged to the wrong control. 15 seconds.
Achilles starting stabbing as I climbed towards 10 - oh no. Fine on hills on toes; not fine when landing on heel / middle of foot in soft flat / undulating forest. Starting having to hobble - to avoid the marmite pain (no grey area - it's either utterly horrible stabs, or no pain at all).
10 - OK; 12 - most excellent (faster than Clive etc on this one), stupid miss at 13 (how? was going well) - 30 seconds; pain to 14 now really seriously spoiling my enjoyment of my sport.
Last few controls, running with a sideways hobble, and making small misses as my focus had shifted.. Nothing major tho & many others lost much more time on the final downhill slope. Fun little tussle with Abi Kerr. Started sprinting towards, not the finish, but the clothing reclaim tent - oops! Abi didn't quite re-pass me :)
No achilles pain on warm down jog with Actuary, or when prodded in steam room / sauna on way home.
https://connect.garmin.com/modern/activity/1075253...
2nd again, to some1 I do not know. (Ranked 187 places higher than me)
Results: http://swoc.org.uk/Results/Results2016/Sugar_Loaf_...
Note to follow re. the event.
5 PM
Note
Welsh Champs Day 2. Comment.
1) The map seemed excellent - many thanks to Ben Mitchell for this - I know he put in a huge amount of work & I now have two maps at both scales - & fully intend to come back & run on the bits I missed!
2) Courses: My short brown was, again, a course that was perfect for me - not too long, varied enough to keep it continuously interesting, physical but not too physical, and crossing the area twice without feeling I was repeating anything. So thanks to Richard Cronin for this . From what I saw of the Brown/Black, they were very good courses too.
3) Welsh cakes at Download. Yes please. More of this.
4). Maps at start.
Right.
An early starter, Patrick Wooddisse, from NGOC, had reported back that he'd completed the 1st half of Short brown, and turned his map over to find - no 2nd half. End of. He came back to the download and they gave him a Black map (poor man) - he then went out on Black (back up the hill, to the far start... 10.5km.... 500m climb.....). Christ.
Pete Ward - NGOC - told us about this. So, at the start, I carefully checked both sides of my map, "losing" about 2 seconds in the process. Both sides had courses halves on. Off I went. "Must have been a freak map".
Pete Ward himself, starting after than me, and being the messenger.....didn't check - just folded his map & started (beating me to no 1, too). And guess what? You got it. No second half of course, his challenge was over (for the record, yes he was ahead of me at 8/9, 30 seconds or so, but he did make a massive mistake to 10 - 6 minutes? - so I claim likely victory even had he had a complete map!).
When maps etc come back from the printers, they should be right, but also, they should be checked. No one at the start checked. When I ran the start at BUCS, I checked EVERY map I pulled out of the box. One competitor claimed he'd "been given the wrong map" - nonsense.
So yes, the printers were crap, frankly, but also, I think you have to double check as well, as otherwise, people like Patrick & Pete have their competitive runs ruined by this.
The final irony is that, at my event , Goblin Combe, I didn't check carefully enough, either - and it was Pete Ward who noticed that the Light Green descriptions were wrong! I then had to scribble the changes onto as many as possible- using a biro. In this tech-dependent world., we are distracted from physical things by the very technology that is letting us down silently, and sometimes, this can be bad. Did anyone tell the start people that this was happening? And if not, why not, ? and if they did , why weren't the start team checking the Short Brown maps?
A good day and some great runs from especially, Clive & Ben Mitchell, who did 10.5km / 550m climb in 60minutes & 4 seconds. WHAT?????
Thank you SWOC for a good weekend.
1) The map seemed excellent - many thanks to Ben Mitchell for this - I know he put in a huge amount of work & I now have two maps at both scales - & fully intend to come back & run on the bits I missed!
2) Courses: My short brown was, again, a course that was perfect for me - not too long, varied enough to keep it continuously interesting, physical but not too physical, and crossing the area twice without feeling I was repeating anything. So thanks to Richard Cronin for this . From what I saw of the Brown/Black, they were very good courses too.
3) Welsh cakes at Download. Yes please. More of this.
4). Maps at start.
Right.
An early starter, Patrick Wooddisse, from NGOC, had reported back that he'd completed the 1st half of Short brown, and turned his map over to find - no 2nd half. End of. He came back to the download and they gave him a Black map (poor man) - he then went out on Black (back up the hill, to the far start... 10.5km.... 500m climb.....). Christ.
Pete Ward - NGOC - told us about this. So, at the start, I carefully checked both sides of my map, "losing" about 2 seconds in the process. Both sides had courses halves on. Off I went. "Must have been a freak map".
Pete Ward himself, starting after than me, and being the messenger.....didn't check - just folded his map & started (beating me to no 1, too). And guess what? You got it. No second half of course, his challenge was over (for the record, yes he was ahead of me at 8/9, 30 seconds or so, but he did make a massive mistake to 10 - 6 minutes? - so I claim likely victory even had he had a complete map!).
When maps etc come back from the printers, they should be right, but also, they should be checked. No one at the start checked. When I ran the start at BUCS, I checked EVERY map I pulled out of the box. One competitor claimed he'd "been given the wrong map" - nonsense.
So yes, the printers were crap, frankly, but also, I think you have to double check as well, as otherwise, people like Patrick & Pete have their competitive runs ruined by this.
The final irony is that, at my event , Goblin Combe, I didn't check carefully enough, either - and it was Pete Ward who noticed that the Light Green descriptions were wrong! I then had to scribble the changes onto as many as possible- using a biro. In this tech-dependent world., we are distracted from physical things by the very technology that is letting us down silently, and sometimes, this can be bad. Did anyone tell the start people that this was happening? And if not, why not, ? and if they did , why weren't the start team checking the Short Brown maps?
A good day and some great runs from especially, Clive & Ben Mitchell, who did 10.5km / 550m climb in 60minutes & 4 seconds. WHAT?????
Thank you SWOC for a good weekend.
Saturday Mar 5, 2016 #
12 PM
Orienteering race 28:34 [5] 4.71 km (6:04 / km) +130m 5:20 / km
shoes: Inov-8 Mudclaw 265 Blue
Welsh champs middle, Brown, Pwll Du,
4.2km 145m 16 controls.
New shoes - Inov-8 Mudclaw 265, in Blue - nice! First outing.
Achilles hurting from no 1 -2 , oh god. PROBLEM. Ignored it....
Settled down a bit thereafter - but not all the time :(
Bang on most controls, flying in fact, moving like a Clive.
Very quick 9-10-11, then huge cock up at 12 - was on wrong path then everything was wrong - disatrcted by a control that wasn't mine; went too high - ended up on the road at top & not sure where on it I was - 1min 30 - 1:45 lost. And with it, the M50 race :(
Super fast from there to the end.
PLeased overall, 2nd M50 to Clive , and 6th on course ahead of many.
Notable that I can now cock up and still do well - I was 11 seconds behind Clive before my mistake, which is acceptable, & I was faster over later controls, but who knows? http://swoc.org.uk/Results/Results2016/Pwll_Du_Cla...
Result: http://swoc.org.uk/Results/Results2016/Pwll_Du_by_...
https://connect.garmin.com/modern/activity/1073912...
4.2km 145m 16 controls.
New shoes - Inov-8 Mudclaw 265, in Blue - nice! First outing.
Achilles hurting from no 1 -2 , oh god. PROBLEM. Ignored it....
Settled down a bit thereafter - but not all the time :(
Bang on most controls, flying in fact, moving like a Clive.
Very quick 9-10-11, then huge cock up at 12 - was on wrong path then everything was wrong - disatrcted by a control that wasn't mine; went too high - ended up on the road at top & not sure where on it I was - 1min 30 - 1:45 lost. And with it, the M50 race :(
Super fast from there to the end.
PLeased overall, 2nd M50 to Clive , and 6th on course ahead of many.
Notable that I can now cock up and still do well - I was 11 seconds behind Clive before my mistake, which is acceptable, & I was faster over later controls, but who knows? http://swoc.org.uk/Results/Results2016/Pwll_Du_Cla...
Result: http://swoc.org.uk/Results/Results2016/Pwll_Du_by_...
https://connect.garmin.com/modern/activity/1073912...
Friday Mar 4, 2016 #
11 AM
Note
Indoor bouldering - TCA with Liz & Nellie.
Fine. Mainly easy jug pulling; a few black problems up to UK 5c.
left lower back a bit "spasmy".
Achilles fine for first hour, a few twinges thereafter, but nothing major.
Wales w/e next. Looking fwd to it :)
Fine. Mainly easy jug pulling; a few black problems up to UK 5c.
left lower back a bit "spasmy".
Achilles fine for first hour, a few twinges thereafter, but nothing major.
Wales w/e next. Looking fwd to it :)
Thursday Mar 3, 2016 #
1 PM
Gym 1:05:00 [3] 14.0 km (4:39 / km)
Gym (resting Achilles & calf this week)
cycle there
20 mins x-trainer - 5km
15 mins on exercise bike - 7km
15 mins S& C upstairs (not cardio)
10 mins x-trainer (2.66km)
5 mins on running machine, to see if hurty bits hurt (they didnt' really)
Steam room self-pummel & stretch.
Cycle home,
cycle there
20 mins x-trainer - 5km
15 mins on exercise bike - 7km
15 mins S& C upstairs (not cardio)
10 mins x-trainer (2.66km)
5 mins on running machine, to see if hurty bits hurt (they didnt' really)
Steam room self-pummel & stretch.
Cycle home,
Wednesday Mar 2, 2016 #
Note
(rest day)
Tuesday Mar 1, 2016 #
1 PM
Running 58:00 [3] 7.0 mi (8:17 / mi) +120m 7:52 / mi
shoes: Saucony Guide 7
Bad run. Bad.
With Paul from club, at conversation pace, should have been a winner every way. Pace nice, chatting, felt skinny, lean & fit as "per usual" at the mo.
RH Achilles twinged badly twice - proper stabbing pain - but was subsequently "OK". This is NOT ok anymore.
BUT worse was LH calf (the one that "used" to knot) - had to stop & walk & send Paul off alone with a mile to go - knotting, not badly, but just relentlessly. Walked in.
Note: Was preceded by only my 2nd ever diabetes "hypo" - where blood sugar drops - mine was down to "normal" levels, which I'm not used to - and felt shaky & weak. Had sugar before running & it was fine but..... could have contributed to this mini cock up
No more running til Saturday. And lots of rehab. Have done NO stretching since Sunday's big O race ("rewarding" myself with a break from the grind) - probably a result of this.
Oh well. Swimming pool here I come? :)
With Paul from club, at conversation pace, should have been a winner every way. Pace nice, chatting, felt skinny, lean & fit as "per usual" at the mo.
RH Achilles twinged badly twice - proper stabbing pain - but was subsequently "OK". This is NOT ok anymore.
BUT worse was LH calf (the one that "used" to knot) - had to stop & walk & send Paul off alone with a mile to go - knotting, not badly, but just relentlessly. Walked in.
Note: Was preceded by only my 2nd ever diabetes "hypo" - where blood sugar drops - mine was down to "normal" levels, which I'm not used to - and felt shaky & weak. Had sugar before running & it was fine but..... could have contributed to this mini cock up
No more running til Saturday. And lots of rehab. Have done NO stretching since Sunday's big O race ("rewarding" myself with a break from the grind) - probably a result of this.
Oh well. Swimming pool here I come? :)