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Bramley parkrun this morning, 21.08, a very slow day made worse by some very soggy conditions on the fields, mudclaws would have been useful. First proper speed session in about 3 weeks, kwl giggleswick next week which will be my first race of the series, I'm not bothering with scout scar.
Lied to by the weather again causing me to depart for the craven arms in a wind proof, not a water proof. Pelted on for an hour or so and arrived drenched to the skin. Luckily i got all my gear dried by the fire whilst i drank 3 pints and ate a hot pudding. There were plenty of dogs to say hello to and a cricket team turned up in a minibus, it was quite busy.
50m in total, legs weren't performing.
3 pints?Quote:
Originally Posted by mr brightside
Do you ride a trike so you don't topple over?
No. He's hardcore and can handle his ale! If I'd done Bramley Parkrun, I'd have needed more than three pints!Quote:
Originally Posted by Graham Breeze
Do you eat the pudding first or down the 3 pints? Or perhaps you take them together :eek:Quote:
Originally Posted by mr brightside
I suppose whatever floats your boat!
Pudding first, there was quite a scrum for fire space.Quote:
Originally Posted by Llani Boy
25 reps of 160kg on the inclined leg press this morning, warmed up with 100 bodyweight squats.
It's the optimum, G. 4 is too many, 2 is too little. I just like to spend as much time stood by the fire as i can.Quote:
Originally Posted by Graham Breeze
I've decided to abandon getting sufficient counters for the KWL, my hamstring recovery will make it risky, one instance of the splits and i'm reinjured. I am instead going to prepare for the legendary local dog's egg dodge now in its third year known as 'We Need To Talk About Chevin'. A 9m/2150' navigational nightmare strongly favouring local runners with LK, poo-bag spotters with eyes like a shithouse rat, and any runner who is confident around a spooked horse. The big bonus here is that you look really hard in front of walkers who think the Chevin is a big hill. My preparation for this can include a few KWL races, and can be undertaken as a taper which is far more sensible given the state of my hamstring.
10k with horsforth harriers last night at solid zone 2 pace, nose breathing possible for most of the way. Hamstring is now a category 5 niggle, almost out of the acute phase. Need to get back on the bike in prep for the chevin race.
I have always thought the Kate Moss line that "nothing tastes as good as skinny feels" was straight to the point and when I go out pushing pedals for 30 miles (1000 feet) in the wind and rain I know that I will still have that glow of superiority keeping me warm inside.Quote:
Originally Posted by mr brightside
Whenever it rains I love to follow the River Wharfe to Harewood Bridge and reflect that on some days in Ilkley you can walk across the river in boots and keep your toes dry but after rain the river can readily reach 12 feet deep.
Thank goodness for bridges.
Follow it to Harewood? Along the utterly knackered Arthington Lane? The tar and chip will give you carpal tunnel syndrome, i'd watch out.Quote:
Originally Posted by Graham Breeze
50m of the bike today up to the craven arms and back. Only 2 pints because i needed to drive after to get my shopping. Total waste of time, however, as i bumped into Ted in Appletreeewick and he told me Giggleswick XC is cancelled tomorrow due to rainwater on the start field...ye gods. I may as well have done parkrun this morning and biked it on sunday.
Ted and i rode together down the valley to Otley during which time we discussed women, internet dating, and fell running amongst other things. He told me that Runners and Riders will certainly not be getting cancelled due to puddles, and that there is EOD and food/drink for all runners. The course has been tweeked to remove the advantage the cyclists currently have, so a runner may win this time.
Indeed.Quote:
Originally Posted by mr brightside
It is unquestionably the worst road surface I ride on (and even then slowly) but because my beautiful Bianchi was being pampered and caressed by Woodrup (established in 1949) I was on the Boardman Adventure bike which, at 5lb heavier and with thicker/wider tyres, does not bounce so high. :)
3.5m/1210' today on that north Leeds delight- Otley Chevin. The route comprised of the first 3m of the talk about chevin race, which contains a key descent of about 700' that i need to familiarise myself with as much as possible and know the lines. The top section was fine, but the bottom section below the scars was very slippy. My studs were clogging badly and it'll be a key section to drop people who decide to take it steady; on the day it'll probably be no better than it was today. It took me a while to get my legs turning over again after the ascent of surprise view, i could do with addressing this somehow.
Inspired by something or someone today, under a clear blue sky, I decided to follow the Mighty Wharfe upstream via Appletreewick and past the Lord Mason's broad acres. So I crossed the MW at Ilkley to pass the Ilkley Golf Club (no golf today - just water polo) to Beamsley, crossed the MW at Harewood Bridge, crossed it again at Bardon, paused outside the Craven Arms in Appletreewick to see if any automobile exotica was on show, alas no, so headed for Burnsall to cross the MW and head up the little climb towards Addingham and home: all the while singing Joni Mitchell's "I've looked at Wharfe from both sides now".Quote:
Originally Posted by mr brightside
A gentle 27 miles but already over 114 miles and it is only the 15th day of the year.
Tarmac report: the section around The Strid is still immaculate fine grain tarmac fit for the Duke of Devonshire's own velocipede. The section by the abbey is still awful but closing the road to relay this would presumably reduce the D of D's car parking revenues so I fear I will not hear the purr of rubber on fine grain tarmac there in my lifetime.
Due to a burst drain, one or two of the Lord Mason's broad acres are now flooded. He was hoping to park some cars there for Runners and Riders.
Steady 10k with horsforth harriers last night. The uninjured hamstring has tightened up again to match the other one, so i've got a tendon inflammation round the back of my knee near the goose foot tendon now. It feels like one of those where something has to pop back and forth over a bone nodule and any tightness in the muscle screws it all up.
Bramley parkrun this morning, 20.36, where i bumped into the lesser spotted forumite 'multiterrainer'. The ground was frozen solid which was better than the stodgefest of last time. I ran a 19.xx at the end of last year and i'm not quite sure why i keep clocking these slow times, if i did it then i can do it now. It might be a psychological barrier, i still have the mindset that my fast days are behind me after that phlegm in the lungs year. I'm starting to think i used to be harder.
A few weeks of good training and a decent race performance will bring the confidence back.
I'd started to think that my 5km pb was distant memory. However a few weeks good solid training and i've found myself entering a track 5km in march with full intent of having a real go at my pb.
Had to go into work today to marshal the car park for the leeds match, so took the bike and had a session in the gym.
Bike 8.5m, 32 mins.
300 bodyweight squats.
27 reps to failure, 160kg inclined press.
100 bodyweight squats.
Tell people where to park for 3hrs.
Ride home, 37mins.
A mixed bag, but good quality.
Something is missing, i think its self worth. I used to feel like a good runner when i was running sub20 most weeks, but then the phlegm thing put me back to 21-22. I think im mainly recovered now, but the shame and disappointment of my crash in performance still remains. its a psychological barrier.Quote:
Originally Posted by Travs
Maybe you need to follow my example, and take a complete break from racing between the ages of 39 and 53. Then when you come back, your performances are at such a completely different (lower!) level, you have nothing to compare them with: hence, no psychological barrier. The only problem is that the best way to get that complete break from racing is to marry someone who thinks that fell running is completely bonkers; and I can't help you with that.:rolleyes:Quote:
Originally Posted by mr brightside
10x450 with horsforth harriers last night, times were in the range 92-97s. My hamstring tightened up on the 10th rep and now the back of my knee is sore again. I think this is going to be the limiting factor with this injury; not the muscle itself or the damage at the top of it, but the inflammation round the back of my knee caused by tightness.
Bramley parkrun yesterday, 20.30, forgot my barcode so i was running fast in the opposite direction as everyone was heading to the start. Two runs on the trot now with more or less the same time.
50m on the bike today up to the craven arms and back, at which i was able to evesdrop on some of the best south yorkshire redneck tales i've ever heard. I went to watch the start of runners and riders at low farm, it looked like a runners day to me. The number of times i was overtaken up the big chevin by wankers in suvs going head on into cars coming down went into double figures.
about 7m with horsforth harriers last night, with runbacks to get more distance. I was keen to see how many problem free miles i have in me, it looks to be about 6 which isn't enough for the Loughrigg race on sunday.
That is a pity - it is an interesting route. It looks like it will be much wetter and therefor more slippery than it was recently - it had dried out nicely.Quote:
Originally Posted by mr brightside
Might see you there anyway. 3000' is a lot of walking for me.
8.7m/3000' today at the Loughrigg (pronounced Luffrig i have been reliable informed) Silver How race. My chiropractor's new exercises have been successful at releasing my hamstring tightness, it seems to circumvent the whenever/wherever neurological propensity for spasm. I took it slow and steady in the sure knowledge that my legs would die early if i ran hard, my right kneecap started on the way off Loughrigg and i could feel a bit of pain in my left ankle, the niggles kicking in due to lack of proper racing.
I've entered High Cup Nick, if the formula keeps working for me i'll sail round, and it'll be good prep for WNTTAC.
Well run. It was a super day weather wise.Quote:
Originally Posted by mr brightside
Kept an eye out for you, met Jim Tyson though, he knows you.Quote:
Originally Posted by Mike T
There is a photo of you just behind Jim - I think it was taken after Lilly Tarn after the kissing gate and before the little wooden bridge - it looks like - both from the photo and Jim's Strava - that you went left when the path splits above the bridge - it looks better to start with, but rapidly turns into a long section of wet slippery bedrock. The other way looks muddy but is much better.Quote:
Originally Posted by mr brightside
Aah yes. You could almost say we look like we're enjoying ourselves.Quote:
Originally Posted by Mike T
Attachment 8901
I took the time afterwards to thank Jim for his involuntary navigational tips; i'd have been dithering a bit without him. As it turned out his pace was perfect for me, and we both got past a guy on the run in. I left promptly afterwards with the hopes of catching that booze shop on the one way system with it's doors open.
I had a good look at this today, and took a photo of the terrain - that bent tree in the background is useful. It looks like you might have been on the good path, but are in the process of joining the 'bad' path beyond the bad bit. Jim would know!
Been throwing up, training is suffering.
Lots of Norovirus about apparently.Quote:
Originally Posted by mr brightside
Wishing you a prompt recovery.
I blame it on ambleside church hall, lurgy central.Quote:
Originally Posted by Mike T
1x5k up at the 'track' this afternoon. I went into it willing to let myself off an easy run, just keep the turnover high and keep working.
3k split, 13.42!!!!
5k, 19.43
Not a well paced run at all, but its a start after a week off ill.
Right, well i've made a pigs ear of the calcs and ran an extra lap on top of 3k, the 3k split is a 3450m split, which is about as useful as a one legged man in an arse kicking contest. So 13.42 minus 95 for an average lap is 12.07 for 3k. That will do i suppose.Quote:
Originally Posted by mr brightside
I thought those times looked suspect...
4:34/km for the first 3km, and 3:00/km for the final 2km!