5 steady miles with horsforth harriers last night, and 3 pints of ale after.
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5 steady miles with horsforth harriers last night, and 3 pints of ale after.
1x900; 191s (100,91)
3x450; 85, 90, 90
1x900; 198s, (102, 96)
1x450; 91
Not really running a level pace 900 yet, going too slow on the first lap. I'd like to see 95s as I go through 450 I think, from fresh that is.
Ran the hodder valley show race yesterday, 4.5m/1500'. I was expecting it to feel a bit like great whernside, but it was actually a bit rougher. I found myself in the lead all the way out of the showground and over the river, not a common occurrence. It was a great route for descending, technical and fast if you had the means to make it fast.
Yes although IIRC there are three routes from the three venues and they range from felly to farm field.Quote:
Originally Posted by mr brightside
One year I was first V60, obviously a year of the tough fell route.:)
I didn't think we were on the champs route, there are 2 different maps on the website.Quote:
Originally Posted by Graham Breeze
50m ride to the craven arms and back today. It was my first ride back after an absence for knee problems, caused by too much cycling. It was a day of a thousand sorenesses, most notable was the heavy feeling in my legs. Tea and cake at st peters church on the way back.
For those people who who get pain in the knees whilst running or walking, cycling is usually recommended as the 'go to' fitness activity as most experts consider it to be knee friendly.Quote:
Originally Posted by mr brightside
There are aspects of cycling, however, that can aggravate your knees; saddle height being one of them. Some people require more 'float' in their shoe-pedal connection, and get knee pain if this is insufficient.
And then there is cadence. If you watch professional cycling you will notice that for the vast majority of the time the riders 'spin' their legs in a high cadence/low torque technique. This is the most knee-friendly cycling technique.
5.5m with horsforth harriers tonight. My achilles niggle from my herculean adventure at high cup nick is hanging on a bit.
Tinshill Lane rep, 1x 0.7m/240', 4.31
Carr Bridge Drive reps, 7x 0.25m/110', 1.53, 1.50, 1.53, 1.49, 1.53, 1.50, 1.52
A pretty good session tonight, probably about the most consistent set of CBD reps I've ever done with no deterioration, and the quickest ascent of tinshill. Of late I seem to be feeling better and running better, so hopefully I've turned a corner with my long COVID thing, and the worst might be behind me.
A pretty strong run today despite my foray into the unknown, 4m/1500', Great Whernside race. I remember I used to run most of the way up the last climb, but I walk most of it now. I was chasing a woman down the final descent who was a bit quick on the flat middle section, but I opened up a can of htfu down the last drop and left her.
11.5m/2500' from Conistone today. Thought i'd have another look at the Gt Wherny descent i screwed up at the weekend, so i went back via Capplestone Gate and Sweet Hill. It's a bit of a thrutch over some awful terrain to reach the trod up Sweet Hill, it'd have been a lot worse in winter, but there are numerous old engraved boundary stones on the way.
At Gt Wherny i found it was indeed difficult to spot the line due to boulders, but once you've cleared them you can see fine. I went straight onto the fell off the trig and found it helpful to keep the path in view, it gets rougher lower down, but it's deffo faster by about 30s. Quite a big day for me today, i'll need some rest.
Bike into work today, 17m, knee feeling taxed after Sundays big outing...during which I turned my right ankle a bit, and it's hanging around. I wanted to do shelf moor, but I think I need a week away from racing to let it firm up, and given I now have a down week in my pattern I can pull that forward.
Bramley parkrun this morning, 19.35, first post covid sub-20 run. I'm pretty pleased with the way i ran, went through the 2k timecheck at sub 7, and was well under 14 for 3.5k. Faded on the third lap, but i always do. After Gt Whernside it looked like i might be getting my missing V02 back again, and this confirms it.
Nice one Mr B. You've put a lot of hard work in and pushed through some crap to get to where you are.Quote:
Originally Posted by mr brightside
Does this mean the comeback is complete and thread obsolete?
Coughed up a lot of crap aswell. I don't think the thread will ever be obsolete with my injury history, it'll remain the number one chronicle of dodgy musculoskeletal health, and a good read for anyone who thinks they might be done for. On the contrary, with my probable increase in leg power since 2016 and the course changes at Bramley, i ought to be ripe for a new PB. If i can PB at Bramley i can probably go sub 19 at Woodhouse Moor.Quote:
Originally Posted by Llani Boy
Today's ride was the usual 50m steady distance ride up to the craven arms and back, with a stop off at St Peters for tea and cake on the way back. The fire was lit, which was great, and David says he's still only paying 75 quid for a ton bag of logs, i thought they'd have gone up more than that.
Try Roberts Park - good for a quick one. Then there is always York Racecourse.
I've been trying to update this thread for some time now, but i keep finding work for myself. I booked the week off with the intention of relaxing a bit, and then found myself re-roofing and treating a summer house and a shed. I went up to the boozer last night with the intention of having a couple of quiet pints and updating my training, but bumped into 2 guys from horsforth harriers. I mentioned that i didn't like FIAT currency which set them off on an hour long debate; all i could gather is that one likes FIAT and one doesn't and i think one might be a communist and the other a nazi.
Anyway, 6m with horsforth harriers on tuesday, nice steady pace. 6m/900' over the fields up to the billing last night, felt loose as i'd had a sports massage on my back and glutes right before.
7.5m/1490' BM training run over craven moor today. I got rained on quite badly in the last mile and ran the warm down back to the car, so didn't warm down...dick. Grimwith was looking empty, but from what I could see, not empty enough to expose California Level, which was driven towards Nussey Knot prior to the gill being flooded by the Bradford Corporation.
Sunday's bike ride was the normal 50 miler up to the craven arms and back. I arrived too early and got cold sitting about outside waiting for the doors to open, the fire wasn't going when i got in so i got colder waiting for it to get lit and going. I had just about warmed up by the time i left for the last fospa tea afternoon of the year.
10k at 9mmp with horsforth harriers on tuesday night. Not a good one, i had lateral knee soreness most of the way, and the next day when i got up it was definitely maltracking. So i've got a maltracking problem heading into Langdale now, often they can come and go quite quickly but the articular cartilage soreness will linger.
Langdale horseshoe today, a bit of an ask, 13m/4000'. Fell hard coming of crinkles. My glute bridge exercises I've been doing in the gym have given me much better glutes recruitment, I could use this to keep my quads fresh and my knees unloaded. A good day all in all.
My leg is killing.
Sorry to hear about the fall. Best wishes for a rapid recovery.Quote:
Originally Posted by mr brightside
Well done on a great time.
My recovery has been progressing, i did 100 squats in the gym this morning and 20x150kg on the inclined leg press. It went ok, so i went out for a short track session tonight.
4x450 (86, 90, 87, 89s)
1x900 (3.18s, split 102s)
My right knee started to get sore on the joint capsule especially laterally, so i called it a day. I think the tightness from my now very purple and yellow injury is adversely affecting it. I'm prescribing extra muscle stretches and some fascia loading, either that or my four humors might be out of kilter and i need a session with half a dozen leeches.
Those 450's aren't too shabby...
Just curious as to why you went 450's on a track instead of a round 400...?
I'm not actually on a track Pete, I'm on a circular housing development that's 450m round. Apart from the cars it's near as damn it a track.Quote:
Originally Posted by Travs
Couldn't manage a parkrun on saturday, it was just a bit too early.
50m on the bike today up to the craven arms and back, where the beer festival ales were still available. Hawkshead brewery, Loweswater Gold, local ones too, it was a good spread. David, the landlord, has sold his vintage Bentley; when i asked him if he had any more purchases planned he announced he already had another project. He has a 1940s rolls royce chassis and a rolls royce merlin engine, so at some point there will be a 27 litre rolls royce driving around appletreewick.
I don't like cats. First ride back into work this morning and i'm nearly taken off by a ginger tomcat at 20mph. It must have been spooked by a fox or something and came careering out of a side turn onto kirkstall road, i could hear its claws scratching on the tarmac as it fought to change course and narrowly miss my front wheel.
17m for the day, anyway.
5m at a steady pace with horsforth harriers last night. My knee is getting less agro from tightness in my quad, which is good, but my calves are weak. I've ended up missing quite a bit of the flat training that keeps my calves in good nick.
Tinshill Lane rep, 1x 0.7m/240', 4.46
Carr Bridge Drive reps, 4x 0.25m/110', 1.53, 1.54, 1.51, 1.50.
Still got this fascia type soreness around my right knee. A steady first rep today, and with my times getting better for the shorter reps, I decided to call it after 4. No point in taking risks, hoping for a parkrun Saturday and possibly castle carr short on Sunday.
Bramley parkrun this morning, 20.36, which was to be expected as I've had a rest recuperate after langdale. Need to get into a regular parkrun pattern leading up to dunnerdale, I'll need the leg speed on the way to the final cp.
Castle Carr race today, 6.8m/1600'. SiEntries has placed me 4th, the lad in 5th beat me but took ages to dib, so 5th and 1st V40 which won me a box of jelly babies. Overall a very strong run.
5m with horsforth harriers tonight, zone 2 pace apart from a brief effort of 1350m run at level pace. I ran an extra lap of a loop over what the rest of the group were doing, as I set off at 6mmp I was described to onlookers as an imposter.
Not going to be doing parkrun on saturday, so a straight 5k tonight up at the 'track', otherwise known as Southway. 450 per lap so it was 11.1 laps; the watch was stopped at 18.58, but i hit the stop button after 6 laps instead of the lap button, so i reckon i can say 19.02 with a 6 lap split of 10.14. I didn't get into 2 strides per breath until about 900m, so it was a steady start with a desire for a flat pace. A decent session.
Great time MrB.
My fastest 5km time is also on a "time trial" course, rather than a parkrun/official race.
The distance is approximate rather than measured, I calculated it using the circumference of a circle formula and MMap. It could be as much as 50m either way. The time suggests I'm more or less on the money, I'd have been a bit suspicious of a very comfortable sub 19.
Oddly enough I passed trinity and all saints college track on the way up. It's got grass growing out of it and I don't think they give a toss about it, but if I'd have been gripped in the middle of the session I'd have been pissed off.
saturday, Really Wild Boar race 5m/1400', 51.48. The headwind was ferocious on the way out which slowed me quite a bit, PB pace would have stuck me in the mix for the vets prize. Probably need to re-recce the descent, as i went slightly off course and found the biggest shake hole i've ever seen.
Sunday, 50m on the bike to the craven arms and back. Quite a sticky day, warmer than expected and legs a bit sore from saturday's race which i didn't expect. I think the 2m powering into a headwind worked them a bit.
5.5m at a steady zone 2 pace with horsforth harriers last night. I always find the wide variety of gaits and running styles/foibles quite interesting in a group setting. I often wonder how some people don't just fall over.
I was going to update the thread last night, but I got sidetracked by a documentary on The Hacienda. I won Bramley parkrun on Saturday which was nice, the time was 20.01, I guess someone had to win with all the usual suspects missing.
Last chance to get a bit of climbing in before dunnerdale today, 7.8m/2400' from kettlewell. Not a particularly fast pace, but keeping going up the grinding climbs was testing. I had some syrup sponge and custard in the blue bell after. It took ages to reach me, but tasted fine.
Well done.... i assume "usual suspects" were otherwise engaged at the National Cross Country Relays.... Leeds had at least 3 teams, and there was great representation from all over the country.
I thought they might be in bed after a hectic friday night of drink and bonfire toffee, but if it was the XC then that will be it.