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Local XC loop tonight, 2.5m/290'
Ramping it up nice and gradual, ran the circuit the flattest way round for least climbing. Will probably switch to the reversed round with more climb next week. Got shouted at as i was going through the pub car park, turned out to be some old pals so went back for a Leeds Pale.
Today's run- Merryfield round, 7m/960'
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I was having no luck and making no progress trying to increase the intensity of the shorter runs i do, so instead i'm going to try and go for steadier but longer runs with no big climbs or descents. It's going to have to be cam roads and reservoir rounds for a while, courses with more undulating than steep profiles, it's a good excuse to get back into Nidderdale and reunite myself with an old friend from my lead mining days- the Nidderdale Way. I'd like to do Ingleborough next weekend, but i might fall off the wagon again with that 2000' of climb, i'll have to make a call based on how i feel after what i did today.
Starting and finishing at The Bridge Inn, the Merryfield round is a bit of a foot-basher and much better walked given the terrain underfoot; some of the Calcite chunks in the tracks near the mines felt like they were nearly cutting my shoes to bits. It turned out to be a great route for working on the forefoot strike technique and focusing on using my right leg as much as i use my left, which is something my injuries have biased me into not doing. A couple of short fast drops kept things interesting, especially the drop to Ashfold Side Beck from the top of Prosperous Mine with the imminent danger of getting cut to shreds if you lost it cornering on the spoil heaps. Probably one of the better runs i've had recently, stopped to stretch a few times, there is a really interesting chapel at Heathfield which just looks like a garden shed with pews in it.
Local XC loop tonight, 2.5m/290'
Ran it at full tempo speed with a route change to climb a hill by the steepest route rather than the easiest. My aim is to keep this midweek run as a fast aerobic session, with a focus on maintenance of speed up short hills and constantly being at aerobic threshold. The weekends look like they are going to be steadier with distance being pushed into medium territory, my knees coped far better on the whole last weekend than if i'd have gone for hard climbing over short distances.
Today's run- The ice cream route, 7.5m/1050'
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I don't really like this section of the Nidderdale Way, it's uninteresting and full of cows, but the loop into How Stean Gill and Blayshaw Gill takes in some rarely trodden paths. When you do this route there is a mandatory kit requirement for £1.60 in change for a pot of ice cream from the How Stean Gorge visitors centre; most probably the creamiest ice cream you'll ever eat, it's not isotonic, but it's more than a match for energy products. I crossed Blayshaw Gill 25m up on the Bradford Corporation aqueduct, it's a shame there wasn't anyone with me to take a picture it's quite an experience. It's convexed and has no railings at all, if you slip you'll more than likely fall to your death! Views from Bents Moor were nice...
Patchwork fields around Middlesmoor
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Blayshaw Moor
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Bents Level
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Local XC loop tonight, 2.5m/290'
Good run tonight, felt fast and capable, my recovery times on the flat after climbs are coming down.
I've got the beginnings of hip Bursitis. I think i've damaged the Bursa leaning on my hip at some point, probably when i've been under the car, and it's kept coming back except it's worse since increasing my weekend miles. I'm going to start a 3 point hip flexor stretching program every morning, 3x20secs for each one and keep throwing NSAI and ice at it. I can K-Tape it for runs and perhaps during the day too if it's bad enough; the adventures continue...
The results from this have been very good. My Achilles Bursa/PF problems have been totally banished.Quote:
Originally Posted by mr brightside
Today's run- 7.8m/1200'ish
I seem to have picked up a rancid sinus infection from somewhere; yesterday my nose felt broken, but only on one side, and i woke up this morning with my eye sealed shut on the same side and my head feeling like it was full of cement. I'd wanted to go to the Rougemont Chase at Weeton Show, but settled for a half baked improvised route around Barden Fell which had too much climb in it and i forgot to K Tape my right knee. I'm hoping normal service will be resumed next week, hope i haven't knacked anything.
Although these longer, steadier runs are only a mere 2m longer on average than previous fast AS style routes, they're really working my glutes hard. My lazy right Glutes Medius is killing today and i've noticed a pattern of massively increased Glutes DOMS, but i'm not sure what to put the latter down to. Either using the high knee-drive/forefoot strike style is somehow using more Glutes, or it's slow twitch soreness from the extra miles; i'd like to hope it's a change in recruitment patterns brought about by a change in running style, because i can turn that on and off whenever i like. I think the higher your knees are when your foot hits the floor the closer to a Sumo Squat position you are, and Sumo uses more Glutes.
Local XC loop tonight, 2.5m/290'
Steadier pace tonight, still a bit sore in the calves from the weekend. Old Talons in a muddy wood...nervous, should have gone with old Walshes.
Today's run, Strid Wood timed 5m/650' all very runnable.Quote:
Originally Posted by mr brightside
I've plateau'd. Ran 33.58 today and really couldn't have gone much faster. Ended up with a stitch at Barden Bridge and had to back off slightly and concentrate on good breathing technique to get rid of it, which probably accounts for a bit of lost time. Overall i'm at the plateau and only hard, specific training sessions will move me forward, but i know my right knee in particular will not put up with the added stress. The best course of action is to just keep going and not take risks.