Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
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Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Be off with you.
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Back to normal.
Today's run- Yockenthwaite low level route, 5.5m/800' runnable.
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One of Jack Keighley's 50 favourite routes this one. Easy grassy running with a short, steepish climb up out of Yockenthwaite. Walked the Dales Way up from Buckden to warm up. Lots of opportunity for adding bits on using the fell above Hubberholme Wood, but i'm trying running without Luekotape to see how it goes so stayed low. Dropped down Cray Gill at some right speed, might have said oh shit a couple of times, first time on this descent- some good scope for a faceplant. Tea and cake at West Winds, Glutes Medius is aching like hell so i must have been using it.
I think that your muscle recruitment changes depending on your foot strike, it might be to do with the knee drive with a forefoot strike i don't know.
Midweek run- Local XC loop, 2.5m/290' no tape
The new K Taping method i was trialling doesn't seem to work, been a bit sore this week. Nothing ventured, nothing gained. Now running fully tapeless in order to gauge what stage my recovery is at.
Today's run- Tour of Troller's Gill, 4.8m/1350'
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Another turned ankle, same ankle, same situation. After smashing in all the rough stuff and the insanely steep drops into the gill bottom i went and turned my ankle on the run in past Parcevall Hall. A washed out dodgy path section in the shadow of a tree bough, must have hit another of those smoothly rounded stones i hate so much. My lower leg strength and proprioception is getting better because i nearly caught it...but not quite. Managed to wang my shoe off and get it dunked in the beck within minutes.
The route is outragously contrived after the fast run in down the hanging valley, and keeps on demanding more and more. It very much personifies my love for this quiet, dead ended little backwater; featuring a dry gorge, numerous dark passages disappearing into rock faces, and tales of Rock Sprites. Every climb leads you to a different panoramic view of one of Limestone Country's best sideshows; the views allow numerous recces of all the descents you'll be doing and the severity of the one you just came down. Every time i take this route on i end up full of spells and nettle stings, and much to my annoyance i still don't have a half decent line off Middle Hill.
That map makes FTOP look like the Fairfield Horseshoe
It's a right ankle buster, you get to show off to the climbers in the gorge aswell as you skip past effortlessly.Quote:
Originally Posted by Derby Tup
My ankle joint and ligaments have survived the roll, what hasn't fared so well is the muscle on the side of my leg that was trying to stop my ankle going over- it is definitely pulled. The surprising thing is that it's never panned out this way round before, and is solid proof that the proprioception drills i've been doing really do work; it's taken the best part of a year, but as with all my other recruitment drills the key is patience and unswerving persistence.
Midweek run on thursday 30th- Local XC loop, 2.5m/290' no tape. Did some dips on my right leg in the gym with 20kg in my hand too, didn't do too much damage but won't be doing it again.
Today's run- just a run, 6.5m/1000'
I don't really know where to go next to progress forward. I've got the choice of more distance or more climb, but i'm not sure which one to go for. I just went out for a run today, no real purpose or direction in it, just over from Parcevall Hall to Grimwith via Nussey Knott and back via Troller's Gill. I've dropped the use of Luekotape completely and aim to lose K Tape next week and see what happens, i need to see some symptoms from some specific activities if i'm to resume the tape for now. Midweek runs seem to be having no ill-effect, i might just trot around for a few more weeks and see where i end up, no need to rush anything really.
Today's run, the 35th run back not counting some bike rides- The Fairy Hills, 3.5m/960', no tape
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A testing out and back from The Fountaine Inn, Linton...obviously...The routes i've been doing that have been hitting 6m or so seem to be giving me symptoms of ITB syndrome; though i know it's not because it's my unstable hip over-recruiting the Tensor, and too much of that for too long seems to be causing aggro. K Tape will make it ease off over the course of a few days, but with the bofra season upon me i don't need to be knocking on the door of 7 miles so it's pointless milage.
I wanted to run all the way up Elbolton, but it wasn't happening, it was steeper than i'd remembered. I almost made it up but the gradient got the better of me. I found out on the way up that if you fully extend your leg when you push off you get increased usage of the VMO muscle; there's probably books that could have told me that years ago but never mind. I refused my customary stop at the cairn and pushed on down the descent to the sheepfold, a new descent to me and one full of rabbit holes and shake holes, couldn't really get to full speed. The bogs and gullies below Stebden broke me to a walk on a couple of occasions and the sheep were laughing at me, either that or they wanted me to produce some scran from somewhere. A stop at the top to stretch- calves were burning- and a brain off brakes off back into bog country then back to the boozer over the fields. A pint of Wharfedale Blonde and a pea and ham soup.
Sedbergh Gala next weekend. Previous best time is 25.41 from way back in the day and i'd love to better it, it would see me at a level of fitness i've not been at for a very long time.
Midweek run last night- Local XC loop, 2.5m/290' currently hampered by flu.
Sedbergh Gala race today, 2.5m/1200'
It will be interesting to see if i make it out for a midweek after that, it was a bit of a step up and i've had to ice pack my right knee a couple of times. It was going fairly well until the last 300' of the climb and after the turn i was plagued by the old jelly legs. Couldn't really find any speed on the way down due to my ankle stability being severely affected, no point taking any risks. Managed to keep in touch with the ladies race and watched a fine battle between Emma Hopkinson and a Helm Hill sproglet unfold, not sure who won in the end.
Midweek run- Local XC loop, 2.5m/290'
I've got some soreness building into my right knee for sure. It's the Quads Tendon that's affected and i'll just have to see what happens and how fast it goes away; the step up to running fast and steep has brought it on. I had my eye on the Bamford Sheepdog Trials BS race for monday so two days of rest to come for now, it might be a bike day on monday yet.
26m ride out to Ilkley and back today, got a coffee in Ilkley Cycles which took 20mins to arrive, rubbish service. Still suffer from Plica Syndrome whenever i go for a ride, maybe it's because i don't ride a lot and choose to run instead.
No midweek run and only a quick blast round the midweek XC loop on saturday, last week's bike ride left me with some pretty substantial kneecap pain. The muscle recruitment has got to be different with cycling and i'll just have to face up to the fact i'm not ready yet. I need to keep the running ticking over and the climbs below 1000', just stick to what i know i can handle.
I opted for a cycle yesterday, only 20-25 miles, but pretty hard due to the conditions.... first bike ride for months, and boy could I feel it in the hamstrings when I ran tonight...
Bike is really good for endurance and low output general cardio work, it's a vital tool and one you're crap without unless you want to run for miles on end.
Was trawling an old thread on orthotics and saw a reply from you on the subject. You seemed quite happy with them then and clearly there's been some water under the bridge since 2010...but are you still using them? Just curious.
Yes. I've had a proper gait analysis since and the result was marginally in favour of orthotics. Yes your ankles will move around when you're fell running which i think is the basis of most people's skepticism, but the support given to the arch of the foot is also part of it. For my money orthotics should only be prescribed following a thorough gait analysis and not something to be tried on the offchance. The ones i have are bespoke made with bits added in and taken off here and there dependinbg upon where support is needed. Some physios like moulded rubber ones as they last forever, but my podiatrist prefers ones that wear out after a couple of years because you are always re-assessing the need and responding to changes in gait brought about by age and training/rehab.Quote:
Originally Posted by mattp
Local XC loop tonight, 2.5m/290'. Reversed the route for sharper climbs, same distance, same route.
Today's run- Bofra Kettlewell, 1.5m/600'
I was feeling a bit of right knee soreness from Sedbergh during warm-up, i've had a hard week going up and down ladders at work and i always get hit by that sort of thing. Still running without tape.
I've had some prescribed orthotics on the NHS. Still wearing them in so the verdicts out but good to hear that they are helping you.
Local XC loop tonight, 2.5m/290'. Back to taping again to see if i can get over the problem that started at Sedbergh without any changes in training frequency. Full mashings tonight, Luekotape and K Tape, full mashings every time until i'm back on track and no Hawkswick Dash this weekend, it's looking like a lap of Thruscross instead.
I had fun at Kettlewell last weekend, but the lure of proper racing is hard to resist and it takes its toll on injured joints. It'll pay me to stay away for a weekend and have a good shot at an entry for Buckden Pike.
No run today, time to get a grip and man up to the fact i've overcooked it and start back again once i'm free of this fairly constant soreness. Not too sure when i'll be back, i'm starting to lose my discipline especially in race situations, just like a boozehound talking himself into another drink.
Back aht t'neet. Local XC loop- 2.5m/290', steady, easy way round. Ate plenty of flies.
Yesterday's run- Strid Wood, 5m/650'
Rubbish run, on piss both nights of the weekend. Staggered round, but maybe taking it easy for a week isn't too bad after the recent bad spell. Can definitely wave goodbye to a good performance at Weeton Show.
Yesterday's run- Strid Wood, 5m/650'
A slightly better run, towing a bit, but managed to maintain a reasonable pace. Still got the remnants of the right knee flare-up nagging me, even on trails and at well below tempo speed which is the speed i like to run at on this terrain. I sneaked a ride into work last week which was then paid for with no midweek run; i'm a lot fitter aerobically, i can tell by the height of the gears i'm spinning, but the kneecap cartilage thing still has me pinned back to about 60% and it's around its 2yr anniversary now.
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.