Training Log Archive: fletchIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
5 PM
run 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Saucony Cortana
Time and distance slightly approximated...
3 short map memory loops. Loop 1 and 2 one control at a time and two for loop 3.
Followed by a slightly longer standard loop with a map using the same controls.
Martin clan x 5, Ricky and Tash, Mum and Dad, Richard and Nicole, Virpi, Brian, Mike H, Shane, Ann, Cameron, Sten, Alice = 19 + me.
3 short map memory loops. Loop 1 and 2 one control at a time and two for loop 3.
Followed by a slightly longer standard loop with a map using the same controls.
Martin clan x 5, Ricky and Tash, Mum and Dad, Richard and Nicole, Virpi, Brian, Mike H, Shane, Ann, Cameron, Sten, Alice = 19 + me.
Wednesday Jan 30, 2013 #
8 PM
run (Lightpole mapping) 1:14:38 [2] 12.33 km (6:03 / km)
shoes: Cortana Orange
Cruise round the north part of the City Beach Map checking light poles. Despite my earlier optimism it turns out that there are plenty of light poles in the area with no usable numbers on them. Fortunately, they appear to be localised in the corner of the map that will be furthest from the regular starting point, so as long as there aren't too many other similar pockets further south on the map, all will be well.
Could read some of the tags in the dark, but needed the headtorch for others.
Could read some of the tags in the dark, but needed the headtorch for others.
Tuesday Jan 29, 2013 #
7 PM
run 1:01:03 [2] 13.2 km (4:38 / km) +128m 4:25 / km
shoes: Cortana Orange
Really not feeling it at all today. Failed to launch this morning and the only thing that got me out the door was the thought that I wouldn't let myself have an icecream if I didn't run.
Legs felt heavy at the start and my chest has felt pretty rubbish since yesterday afternoon (used ventolin for the first time in ages) but I gradually got going. Felt pretty good by the end except for right medial knee getting pretty sore. Rocktape officially did nothing today.
Hopefully that gets the legs feeling a little more normal.
Legs felt heavy at the start and my chest has felt pretty rubbish since yesterday afternoon (used ventolin for the first time in ages) but I gradually got going. Felt pretty good by the end except for right medial knee getting pretty sore. Rocktape officially did nothing today.
Hopefully that gets the legs feeling a little more normal.
Monday Jan 28, 2013 #
8 AM
run (beach) 32:00 [2] 5.0 km (6:24 / km)
shoes: x-talon 190
Usual recovery blob, but in shoes to try to protect my toe. Quads really shot from downhill pounding and glutes from climbing yesterday. The good bit is that my hip flexors feel fine so maybe I've started to run properly again.
Sunday Jan 27, 2013 #
7 AM
run 1:00:11 [5] 13.44 km (4:29 / km) +471m 3:49 / km
shoes: x-talon 190
Learnt the hard way that years of inconsistent orienteering and two years of achilles protecting hill avoidance has left me very ordinary at climbing hills. Quite depressing looking forwards to South Australia in 6 weeks. I suppose the two hills sessions I did earlier this year were never going to be enough.
I also learnt that I can't maintain 10km race intensity for an hour, particularly when it is quite warm. Thought I had been pacing things pretty well through the flattish first 2km and then through the relentless climb that lasted till 6km. Until there was a steeper pinch at about 4.5km and I realised that I couldn't keep running without redlining. I dropped from 2nd to 4th around here being passed my TB and Sean Ralph (the Mainpeak Multi winner).
I kept walking the steeper ups through to the 10km mark, when there weren't any left and then struggled through to the finish. SS came through with about 3km left and I had nothing left to go with him.
So 5th this time (Eric was off the front again), but still 1st 35-44 (despite being behind the 45+ winner). Prizes were stepped up this time, and despite being the last group up to the prize table, apparently people don't like envelopes, so I walked away with a voucher for another pair of shoes. Pretty stoked with that.
After a couple of days off, I had been planning on a significant cooldown jog to boost the weekly kms / aid in recovery, but I was toast and feeling quite dizzy, so just had a long lie in the river instead.
Happily I didn't feel my toe until about 8km in, and it wasn't really an issue, so I think I'll be right to keep running on it.
I also learnt that I can't maintain 10km race intensity for an hour, particularly when it is quite warm. Thought I had been pacing things pretty well through the flattish first 2km and then through the relentless climb that lasted till 6km. Until there was a steeper pinch at about 4.5km and I realised that I couldn't keep running without redlining. I dropped from 2nd to 4th around here being passed my TB and Sean Ralph (the Mainpeak Multi winner).
I kept walking the steeper ups through to the 10km mark, when there weren't any left and then struggled through to the finish. SS came through with about 3km left and I had nothing left to go with him.
So 5th this time (Eric was off the front again), but still 1st 35-44 (despite being behind the 45+ winner). Prizes were stepped up this time, and despite being the last group up to the prize table, apparently people don't like envelopes, so I walked away with a voucher for another pair of shoes. Pretty stoked with that.
After a couple of days off, I had been planning on a significant cooldown jog to boost the weekly kms / aid in recovery, but I was toast and feeling quite dizzy, so just had a long lie in the river instead.
Happily I didn't feel my toe until about 8km in, and it wasn't really an issue, so I think I'll be right to keep running on it.
run warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: x-talon 190
Friday Jan 25, 2013 #
Note
(injured)
Much better than expected. Walking is pretty much pain free. Swelling goes down 4th toe into foot and it looks pretty purple, but I can weight bear on the ball of my foot and it feels pretty normal, so all looking up for the weekend.
May never play hide and seek again ;)
May never play hide and seek again ;)
Thursday Jan 24, 2013 #
5 PM
run intervals 1:25:00 [4] 16.85 km (5:03 / km) +2m 5:03 / km
(injured) shoes: Saucony Cortana
Pairs sprint O intervals. 2 approx 3 km courses (which were a bit long apparently) split in half with a 2 min rest. Half the controls on each person's map. Focus on reading the terrain and matching to the map.
Good turnout again, but traffic snarls on the way (accident on the narrows) meant some were late. That, added to the longer session and more spread out pack up made it a little later than ideal getting home.
Martins x 4 +2, Rob, Rachel, Mum and Dad, Rosemary, Mike H, Eoin (special visit), Richard and Nicole, Tash, Heike, Cameron, Shane, Andre, Sten (back from overseas), Alice, Ann S. = 23 unless I've forgotten someone.
EDIT: And tRicky = 24
And in other news, I may have broken my toe playing hide and seek with the kids just before I went and did this run. Having trouble walking now. Crap.
Good turnout again, but traffic snarls on the way (accident on the narrows) meant some were late. That, added to the longer session and more spread out pack up made it a little later than ideal getting home.
Martins x 4 +2, Rob, Rachel, Mum and Dad, Rosemary, Mike H, Eoin (special visit), Richard and Nicole, Tash, Heike, Cameron, Shane, Andre, Sten (back from overseas), Alice, Ann S. = 23 unless I've forgotten someone.
EDIT: And tRicky = 24
And in other news, I may have broken my toe playing hide and seek with the kids just before I went and did this run. Having trouble walking now. Crap.
Wednesday Jan 23, 2013 #
6 AM
run 1:05:19 [2] 14.02 km (4:40 / km) +58m 4:34 / km
shoes: Saucony Cortana
Seeing as part of my prize from the first PTS race was a roll of Rocktape, I looked up how to tape for patella tendinopathy to see if it made any difference. Either I got the tape a bit wrong (not stretched enough?) or it is totally useless. Will add another strip for tomorrow, and then probably cry about shaving my knee for nothing.
Bit warm and sticky this morning. Feeling like I'm starting to get on top of my cold now.
Bit warm and sticky this morning. Feeling like I'm starting to get on top of my cold now.
Tuesday Jan 22, 2013 #
4 PM
run 15:50 [2] 3.4 km (4:39 / km)
shoes: Saucony Cortana
Quick trot to pick up the car. Needed a bit more done than I'd wanted to pay for :( Wish they would charge less and give it back to me without washing it...
Monday Jan 21, 2013 #
6 AM
run (beach) 29:37 [3] 5.0 km (5:55 / km)
shoes: barefoot
Usual beach jog. definite head cold but didn't affect running. slightly more effort and a teensie bit faster than normal because...
7 AM
run 16:08 [3] 3.4 km (4:45 / km)
shoes: Cortana Orange
I had to get the car to the mechanic. Then I ran home.
Sunday Jan 20, 2013 #
Note
(sick)
Definitely have a cold. Poo.
6 AM
run (Lightpole mapping) 1:48:32 [2] 17.1 km (6:21 / km) +231m 5:57 / km
shoes: Cortana Orange
Finishing the lightpole mapping of Trigg and finding an open toilet block so I have a start point. All good apart from the strip right along the beach, which was pretty much all unmarked metal poles. Poo.
Had no energy this morning and legs felt pretty dead throughout. This is not a good thing given that today was the end of my easy week and I'm meant to be running a LOT more next week.
My consistent failure to do any rehab exercises has also not miraculously cured my knee.
Spent most of yesterday organising Thursday training stuff. More or less sorted till the end of Feb now, and only about 3 or 4 sessions with maps (other than the remaining lightpole maps) to get me through to mid-June.
Had no energy this morning and legs felt pretty dead throughout. This is not a good thing given that today was the end of my easy week and I'm meant to be running a LOT more next week.
My consistent failure to do any rehab exercises has also not miraculously cured my knee.
Spent most of yesterday organising Thursday training stuff. More or less sorted till the end of Feb now, and only about 3 or 4 sessions with maps (other than the remaining lightpole maps) to get me through to mid-June.
Saturday Jan 19, 2013 #
6 AM
run 1:12:41 [2] 11.65 km (6:14 / km) +139m 5:53 / km
shoes: Cortana Orange
Have been feeling pretty flat and tired and not sleeping well this week. Kinda glad I had it pencilled in as an easy week.
Headed out for another round of lightpole mapping today. A repeat dose tomorrow should see the Trigg map done. Really need to get a few more finished before the end of the school holidays. Have put together an 11 week program of events which covers the weeks between Easter and the Perth Marathon. Will have to come up with something different after that.
Felt a fair bit better by the end of the run, but nose is pretty dribbly and i suspect I have the edge of a cold :(
Headed out for another round of lightpole mapping today. A repeat dose tomorrow should see the Trigg map done. Really need to get a few more finished before the end of the school holidays. Have put together an 11 week program of events which covers the weeks between Easter and the Perth Marathon. Will have to come up with something different after that.
Felt a fair bit better by the end of the run, but nose is pretty dribbly and i suspect I have the edge of a cold :(
Thursday Jan 17, 2013 #
6 PM
run intervals (Sprintervals) 45:00 8.5 km (5:18 / km)
shoes: Cortana Orange
Totally insufficient warm-up as I got stuck in traffic and took 20 minutes longer to get to UWA than last week :( Jogged a lap of the oval, then set off on the first 1.2km sprinterval loop to put out the tapes for everyone else's mass start loops.
2 more similar loops, with 2-4 min recoveries between (nothing quite as structured as it should be). Jogged round loop 3 a second time watching people go all manner of different directions. Good to see there was some route choice involved.
Then everyone across the 2 mass start groups re-grouped and we had a chasing start last loop with 15 second start intervals. Got pretty crowded towards the end.
Cooldown collecting all the tapes afterwards.
Good sized group again. 18 I think...
Rach, Rob, Cameron, Shane, Andre, Virpi, Ricky, Tash, Nicole, AnnS, Andrew, Michelle, Kellie, Oliver, JoshB, other bloke that came with hte Martins that I don't remember the name of, Alice, me.
I should start charging ;)
2 more similar loops, with 2-4 min recoveries between (nothing quite as structured as it should be). Jogged round loop 3 a second time watching people go all manner of different directions. Good to see there was some route choice involved.
Then everyone across the 2 mass start groups re-grouped and we had a chasing start last loop with 15 second start intervals. Got pretty crowded towards the end.
Cooldown collecting all the tapes afterwards.
Good sized group again. 18 I think...
Rach, Rob, Cameron, Shane, Andre, Virpi, Ricky, Tash, Nicole, AnnS, Andrew, Michelle, Kellie, Oliver, JoshB, other bloke that came with hte Martins that I don't remember the name of, Alice, me.
I should start charging ;)
Tuesday Jan 15, 2013 #
7 AM
run (beach) 32:00 [2] 5.0 km (6:24 / km)
shoes: barefoot
The usual. A little leg weary. probably should have done this yesterday. Legs were tired but niggle free, but calves tightened up pretty soon after finishing.
Sunday Jan 13, 2013 #
6 AM
run warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: x-talon 190
Pretty token warm up. Didn't feel like I needed much as it was pretty warm. Very slow and token cooldown, left far too late after finishing, but possibly better than nothing, as i felt better at the end of it than at the start.
7 AM
run (Stay Puft trail race) 1:17:49 [5] 18.42 km (4:13 / km) +173m 4:02 / km
shoes: x-talon 190
Good solid hit out this morning. Knew there were a couple of guys significantly quicker than me over 10km in the field and unsure how race ready I was, but thought I'd try to stick near the front early and see how comfortable it felt. That went out the window straight away when the leader took off and was out of sight within the first kilometre. Was much less surprised after the finish when I found out who it was.
After things settled down, I found myself sitting in 4th just behind Stephen Stockwell and feeling reasonably comfortable. I jumped from 4th to second at the 5km mark when the triathlete in 2nd didn't see a tape and I called to let him know where it was, but only made him stop and backtrack briefly, and SS slowed looking for the tape too.
Held 2nd through the out and back section, but was about 650m behind at the turn and only just in front of 3rd. The last 5km was a bit of a struggle. Started to feel even the smallest of uphills and needed the start of the downs to recover rather than stride out. 3rd place sat on me till about 2km to go, then surged past and I couldn't respond. He never got that far in front, but I reckon if I'd made it back onto his shoulder he probably could have gone again anyway.
3rd place overall, 1st 35-44. Knackered. Turns out SS is on the way back from a hamstring strain and felt a little twinge early, so backed off a little.
After things settled down, I found myself sitting in 4th just behind Stephen Stockwell and feeling reasonably comfortable. I jumped from 4th to second at the 5km mark when the triathlete in 2nd didn't see a tape and I called to let him know where it was, but only made him stop and backtrack briefly, and SS slowed looking for the tape too.
Held 2nd through the out and back section, but was about 650m behind at the turn and only just in front of 3rd. The last 5km was a bit of a struggle. Started to feel even the smallest of uphills and needed the start of the downs to recover rather than stride out. 3rd place sat on me till about 2km to go, then surged past and I couldn't respond. He never got that far in front, but I reckon if I'd made it back onto his shoulder he probably could have gone again anyway.
3rd place overall, 1st 35-44. Knackered. Turns out SS is on the way back from a hamstring strain and felt a little twinge early, so backed off a little.
C • Winner 21
Saturday Jan 12, 2013 #
5 PM
Orienteering (MetrO Forrestfield) 43:15 [3] 8.5 km (5:05 / km)
shoes: Saucony Cortana
Actually managed to keep the intensity down for this and felt comfortable throughout. Felt like I had strung together a pretty good route, but spent a few minutes looking for one of the 'bush' controls which was a bit embarassing, and then managed to stuff up my counting at the end, despite double and triple checking on the map and my punchcard, so cut off one control that saved me all of about 200m and came back one short again.
Only realised when drawing my 'winner's route for tRicky, so screwed the map up and got Shane to draw his route instead.
Great area and well set course. Most fun metro that I can remember. Thanks tRicky.
Only realised when drawing my 'winner's route for tRicky, so screwed the map up and got Shane to draw his route instead.
Great area and well set course. Most fun metro that I can remember. Thanks tRicky.
Thursday Jan 10, 2013 #
5 PM
run (UWA sprint O training) 55:47 11.5 km (4:51 / km)
shoes: Saucony Cortana
20 minute warm up including hanging the tapes for sprint orienteering courses.
4 x roughly 1.5km courses with 3 mni recoveries between.
6:29, 5:45, 6:12, 5:21
12 minute cooldown.
Enjoyable, but could develop bad habits as I was probably running a bit out of control much of the time as I knew where all the tapes were.
Apprently getting off the hills and running an actual course brings a few more people out of the woodwork...
Craig, Rachel, Rob, Alice, Richard, Nicole, Heike, Cameron, Michelle, Oliver, Andrew, Kellie, tRicky, Tash, Shanel and me made for quite a bunch. Good times.
4 x roughly 1.5km courses with 3 mni recoveries between.
6:29, 5:45, 6:12, 5:21
12 minute cooldown.
Enjoyable, but could develop bad habits as I was probably running a bit out of control much of the time as I knew where all the tapes were.
Apprently getting off the hills and running an actual course brings a few more people out of the woodwork...
Craig, Rachel, Rob, Alice, Richard, Nicole, Heike, Cameron, Michelle, Oliver, Andrew, Kellie, tRicky, Tash, Shanel and me made for quite a bunch. Good times.
Wednesday Jan 9, 2013 #
7 PM
run 1:34:34 [3] 20.31 km (4:39 / km) +184m 4:27 / km
shoes: Cortana Orange
So, after a few runs struggling with my knee and then not wanting to get out of bed, this eveening was the chance to see whether a day off and a more consistent use of Nurofen gel made any difference. It was obvious early that although still not 100%, my knee was much imporved, so I decided on a longer loop.
Felt good at the start, apart from the midgie plague of doom that inhabits the north edge of Lake Gwelup after dark. From there it was all good until I was headed out to the coast, whn it became apparent that I wasn't going to make the coast and a public toilet before exploding, so I ducked into the very corner of Start Swamp bushland. I'd avoid that area for a while people.
Got going again fine, but lost rhythm when I hit the coast and turned into a strong and gusty wind. I would have preferred to loop down through star swamp, charles riley reserve and trigg bushland to stay on softer ground, but not in the dark. Wanted to be a bit surer of my footing.
Felt fine again once I turned for home, but it seems that i managed to steop in a little hole somewhere, as I have strained something in my left lower back/glute/top of hamstring area. It's a problem I often have, and isn't really a worry - it just makes running uncomfortable for a few days, especially when trying to go fast.
Felt good at the start, apart from the midgie plague of doom that inhabits the north edge of Lake Gwelup after dark. From there it was all good until I was headed out to the coast, whn it became apparent that I wasn't going to make the coast and a public toilet before exploding, so I ducked into the very corner of Start Swamp bushland. I'd avoid that area for a while people.
Got going again fine, but lost rhythm when I hit the coast and turned into a strong and gusty wind. I would have preferred to loop down through star swamp, charles riley reserve and trigg bushland to stay on softer ground, but not in the dark. Wanted to be a bit surer of my footing.
Felt fine again once I turned for home, but it seems that i managed to steop in a little hole somewhere, as I have strained something in my left lower back/glute/top of hamstring area. It's a problem I often have, and isn't really a worry - it just makes running uncomfortable for a few days, especially when trying to go fast.
Monday Jan 7, 2013 #
6 AM
run (beach) 30:45 [2] 5.01 km (6:08 / km) +3m 6:07 / km
shoes: barefoot
Moved the beach run this week back to Monday to give the knee a recovery day but still get a short run in. Felt good. Running in the rain was something a bit different for this time of year.
Sunday Jan 6, 2013 #
6 AM
run 1:08:36 [3] 14.25 km (4:49 / km) +88m 4:40 / km
shoes: Cortana Orange
Warm, humid, yuk. Last 5 km felt pretty ordinary. Glad it wasn't meant to be longer.
Knee was pretty bad for much of the run, till I consciously shortened my stride after about 9-10km. Knee felt almost instantly better then, but groin started to tighten up a little. Ho hum. Still felt quite sore afterwards, unsurprisingly.
Knee was pretty bad for much of the run, till I consciously shortened my stride after about 9-10km. Knee felt almost instantly better then, but groin started to tighten up a little. Ho hum. Still felt quite sore afterwards, unsurprisingly.
Saturday Jan 5, 2013 #
Note
Must remember to query at council meeting why we don't run an 8 event metro series starting in the new year to give all the vollies a bit of a break.
8 event series well marketed could get just as much income in as what we are currently doing...
8 event series well marketed could get just as much income in as what we are currently doing...
7 AM
run (Loop 1) 45:31 [2] 5.28 km (8:38 / km) +82m 8:00 / km
shoes: Asics Kayano 17
Control placing for City Beach metro. A quick survey on the way round tells me this will be an easier task than Gwelup for lightpole mapping (and a far more interesting venue due to all the linking green strips). Pretty much every light pole I checked had the same numbering system and actually had a number on it. Yay. Might do this one next instead of Tirgg just coz I know it won't be frustrating.
run (Loop 2) 29:53 [2] 4.0 km (7:28 / km) +63m 6:55 / km
shoes: Asics Kayano 17
run (Loop 3) 29:27 [2] 4.27 km (6:54 / km) +43m 6:34 / km
shoes: Asics Kayano 17
Friday Jan 4, 2013 #
8 AM
run (beach) 31:30 [3] 5.0 km (6:18 / km)
shoes: barefoot
Beach run today as i thought my knee might enjoy it more than other options after only a 12hr break. Seemed to go pretty well.
Thursday Jan 3, 2013 #
run hills 1:00:00 10.3 km (5:50 / km)
shoes: Cortana Orange
Quarry ampitheatre hill and carpark loop.
Similar map memory exercises as the last few sessions, except that the marked course was at the top of the steep hill and the blank map was contour only (which some people didn't realise until the 3rd time they had to draw something on it.
Anyways 2 sets of 3 reps with 3 min break in between.
tRicky, Shanel, Andre and the 4 Martins along to enjoy the fun. Probably not as fun as bring in NZ with 3 other regulars.
Best bit of the evening was talking to Andre during extended cooldown and afterwards about how to get people into orienteering.
We have decided that someone (not necessarily us) should run an Introduction to orienteering course similar to those run as a lead-in to the Women's Triathlon. Maybe 6-8 weeks with the last few weeks culminating in some actual events, with a bit of support for participants in terms of suggestions, accompanying for all/part of course, a short couple of training activities before doing a course etc. Lead-up sessions could include some basic orienteering exercises at local park areas like Carine Open space or Reabold. Could chuck in a couple of running technique sessions in the mix. If going that route, could try to do it as a tie-in the TRC (might help with publicity) and market it as an introduction to Adventure Running (promote benefits for adventure racing etc as well as orienteering itself)
As Andre (the genius) poited out, one of the big barriers to trying anything new is the thought of turning up to something unfamiliar AND not knowing anyone / feeling isolated, so running a lead-in course lets you get to know a bunch of similarly minded people (and a couple of helpful regulars) who you can meet at the events, hang out with afterwards, etc etc
I figure you offer the course, charge people a fee that covers OAWA membership (so they can continue e to get discounts to all the events they will go to later), event entries x 2 or 3 and something to make it at least slightly worth the coach's time and effort.
Thoughts anyone??
Similar map memory exercises as the last few sessions, except that the marked course was at the top of the steep hill and the blank map was contour only (which some people didn't realise until the 3rd time they had to draw something on it.
Anyways 2 sets of 3 reps with 3 min break in between.
tRicky, Shanel, Andre and the 4 Martins along to enjoy the fun. Probably not as fun as bring in NZ with 3 other regulars.
Best bit of the evening was talking to Andre during extended cooldown and afterwards about how to get people into orienteering.
We have decided that someone (not necessarily us) should run an Introduction to orienteering course similar to those run as a lead-in to the Women's Triathlon. Maybe 6-8 weeks with the last few weeks culminating in some actual events, with a bit of support for participants in terms of suggestions, accompanying for all/part of course, a short couple of training activities before doing a course etc. Lead-up sessions could include some basic orienteering exercises at local park areas like Carine Open space or Reabold. Could chuck in a couple of running technique sessions in the mix. If going that route, could try to do it as a tie-in the TRC (might help with publicity) and market it as an introduction to Adventure Running (promote benefits for adventure racing etc as well as orienteering itself)
As Andre (the genius) poited out, one of the big barriers to trying anything new is the thought of turning up to something unfamiliar AND not knowing anyone / feeling isolated, so running a lead-in course lets you get to know a bunch of similarly minded people (and a couple of helpful regulars) who you can meet at the events, hang out with afterwards, etc etc
I figure you offer the course, charge people a fee that covers OAWA membership (so they can continue e to get discounts to all the events they will go to later), event entries x 2 or 3 and something to make it at least slightly worth the coach's time and effort.
Thoughts anyone??
Wednesday Jan 2, 2013 #
5 AM
run 1:34:53 [2] 20.16 km (4:42 / km) +181m 4:30 / km
shoes: Saucony Cortana
Felt pretty good today, apart from my knee, which starting annoying me after about half and hour and got progressively worse. Who would have thought that doing none of the things I am meant to be doing to fix it was an effective rehab strategy :(