Thats exactly what I did last week, running off the moor, head torching, running too fast, chatting and being cocky. Always a bad combination.Quote:
Originally Posted by mr brightside
My cuts still hurt.
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Thats exactly what I did last week, running off the moor, head torching, running too fast, chatting and being cocky. Always a bad combination.Quote:
Originally Posted by mr brightside
My cuts still hurt.
Hi Emily, cuts heal and i wish you a speedy recovery, it's joint twists and turns that concern me the most as damage from a bad one of those can take years to get rid of completely. I think it was the racing driver Niki Lauda that used to bahave very sensibly off the track and not take risks on public roads with his cars. It wasn't that he was risk averse, he just liked to manage risk very sensibly and cleverly. I was kicking myself a bit when i realised how slow i'd gone today, but there was no good reason to take a risk or be complacent, i can come back in the winter when all the leaves have blown away. Nice to hear from you again, Luke.Quote:
Originally Posted by millipede
I was just thinking of starting a new thread under a title such as "The most dangerous time of year". For anyone whose running routes include woodland (as mine do), ankles are in severe danger of being sprained when all those protruding roots, rocks, etc are concealed under a blanket of leaves. Ironically however, I went over on my ankle in April this year: I was so full of the joys of Spring on a downhill stretch through a wood, that I forgot to keep looking where I was going! Fortunately, when I landed on the root I was sufficiently relaxed that I didn't do any serious damage.Quote:
Originally Posted by mr brightside
Midweek XC tonight, 2.5m/290'
Quads Tendonitis has come back in my right knee again, why can't it just heal up and go away FFS.
Dunnerdale yesterday, 5m/1800', piss wet through as usual
I had a much better run this time round and barely got held up at all on the descents. The first washed out one off Ravens Crag always sees me slowed up a bit because i can't climb fast enough to get clear. I got a flyer of a start and fluked a place on the front row with the Addisons; it was a shock how fast they set off and i was blowing a bit to keep up, but as soon as the hills came i was fishfood. Some pain under the left kneecap kicked in half way through, which i didn't need. I got a very good pace off someone all the way to the final descent, and ran the last mile so hard my hamstrings cramped up by the hall. I brought a worn out pair of shoes by mistake which was stupid, and it's those sorts of mistakes that cost you places. I don't know if i've got that pb i was after, the double whammy of knee issues was a problem.
Well done Luke. 6 months ago you'd have dreamt about yesterday. Keep on keeping on lad . . .
Just seen the Dunnerdale results, 53.05, a full 3 mins adrift of where i needed to be. I'm just going to have to sit on this speed problem for a bit and just keep running, it's hard not to resent yourself really.
Today's run- Badger Bar Blast, 7m/2100'
Racing legs are nowhere to be found, i'm just not able to do enough of the hard grind to race comfortably. Knees seem to have got better, recovery times have come down a lot compared to 6mths ago. I might abandon the weights, it's been a bit troublesome.
I had an interesting conversation with the Pilates instructor a couple of weeks ago. She asked me if i thought Pilates had had any impact on my running problems/injuries; i had to say no because to the best of my knowledge it hasn't, though the system has no doubt strenthened me and will be contributing to my performance in ways i'm not aware of. I was specific about the fact that The Clam has had no effect whatsoever on my Glutes Medius recruitment, and that i consider it a complete waste of time for runners with unstable hips. The only Glutes Medius exercises that have worked for me are the ones that act down the entire tissue chain, and are performed in a standing position; these exercises came courtesy of the Podiatrist in Wetherby.
Midweek XC on thursday, 2.5m/290'
I'm just going to go for the XC route midweek, the fartlek route is difficult to run at the proper speeds because of it being dark.
Today's attempt- A bit of something, 7m/1000'
Only just dragged my chilled carcass out this morning, if i'd have lit the stove i'd never have left the house. Rain, wind, squally. Decided on a lap of the Strid Wood going over the aqueduct, for want of something better. Then realised i've only ever run the loop anticlockwise so ran it back the other way to ease my guilty conscience, guilt at not being bothered to hit the hills. Came accross a very large fallen tree on the top path, it had taken out part of the path on its way down, repairs will be needed. Tea and cake in Buffers...obviously.
No midweek this week, i had quite a bit of the old quads tendonitis after last week's trail run. I think the hard surfaces have something to do with this, as it's not the first time i've been hit by this after a run at the strid.
Today's run- Old Cote Moor Top, 7.2m/1400', a thorough examination.
Attachment 8292
Littondale was very wet, there was water pouring out of the bases of the dry stone walls in places, and up on the fellsides there was whitewater gushing from cave portals. The normally tranquil and serene riverside path was part of the river for the better part, and a stream feeding the river for the rest of the way. The fields were sodden and the track into Arncliffe was running quite fast and deep, i saw a guy putting a canoe away in Arncliffe, you don't normally see canoeists on the Skirfare. I ran the full 1000' up to Old Cote High Moor and felt good for not dropping to a walk, it was a slog. The top was very boggy and on the way down i was wishing i'd gone for mudclaws. Smashing pint of Wharfedale Blonde in The Queen's afterwards.
Midweek XC tonight, 2.5m/290'
The fields are so muddy i might have to take the bike out instead, even mudclaws are struggling and begin to feel like clogs after a while. Lots of kneeling down at work recently, it's causing issues!
Today's run- Buckden Pike, 7.4m/1720'
Attachment 8304
The summits looked a bit snowy from the valley floor today; all was very quiet, the only disruptions to the quiet being the odd chainsaw or tractor. There weren't many people about and i was spoilt for parking choice in Buckden. I aimed to run the full 1300' up the Walden Road to the ridge above Starbotton, but the going just got more and more difficult. Snow, iced over bogs that you bust through and go in up to your knees, verglas on stones. I was dropped to a walk on several occasions, the conditions were soggy, saturated and freezing. Some walkers were braving the conditions to summit the Pike, one stopped to photograph me as i descended to the mine. The path down the gill back into Buckden was hard to make out and non-existent in places due to water, everywhere is really wet. Still got this tendonitis thing again from 2 weeks ago, i've started voodoo flossing just above my right kneecap in the mornings- this technique is supposed to give a really good myofascial release for not much time spent. I think i have a big scar tissue problem which is why i keep seeing this thing over and over again, i've got nothing to lose.
A good run out that Luke. Stick at it mate
Cheers Andy, i've stepped up the weekend mediums with a big increase in climb, weights sessions have been dropped they were causing too many issues. Anything above my own bodyweight seems to cause issues of some sort; even if i'm hauling my own bodyweight for 2 miles up 1300' of climb so steep i can only just keep running, it still seems to take less out of my knees. Over that distance you can experiment with muscle recruitment too- if you fully straighten your leg and drive off your forefoot it gives you sensations of strain and burn that are different to whatever your natural pattern may be. It gives you something to think about in any case, and takes your mind off the utter exhaustion of it all.Quote:
Originally Posted by Derby Tup
No midweek this week, bit of a flare-up after 2 weeks of big climbs.
Today's run- Bigger Rabbithole run, 9m/1600', longest run to date
Attachment 8309
I wanted to get round this to see if the route back over from Grimwith was on or not. As it turned out it was nothing like the route on the map and was basically a tour of all the Pheasant feeders on a soggy patch of moor; still, it got me back over. There was a horrible sign on the gate at the end about it being no public access etc, one of those situations where you find yourself penned onto access land by a very thin and continuous strip of non-access land. It was a good job i discovered a penguin in my bumbag to eat half way round, all the thrutching and towing over Katty White's Allotment was knocking the wind out of my sails, but still, i managed to run the lot save for stops to check the map; felt like i'd pulled my tripe out when i finally got back to the car. Only saw 3 people all the time i was out. The new precision fit Talons are a vast improvment and i'm seriously thinking about making them my staple training shoe, it's just a shame they have rubbish grip. Anything grippier holds onto far more water, it's a shame you can't get them with Walsh soles. Saw a pheasant carcass today which had been picked absolutely clean; it was the full skeleton, every bone in place, with nothing but the feet left on in terms of flesh, yum yum.
Today's run- Wansfell race, 2m/1300'
I thought i'd do better than i did today, i've been doing a bit of hill work over recent weeks, but another Wansfell got the better of me by a long way. You need to be a regular on the short scene to do well at this and i'm not. I'm looking to get enough counters in at the KWL this year, we'll see how that progresses!
Today's run- KWL Scout Scar, 4.8m/some feet
It soon comes round doesn't it. No midweek this week, Wansfell left me with more questions than answers, fired into the opening race today with balls of steel. I noticed a certain young lady runner was a bit ill or something today, so decided she was going to be dragging/pacing me round. They change the course quite often so it's difficult to plan a strategy, but it looked like there'd be a long last descent followed by a long climb and a run in. I got clear on the last descent, the going was pretty slippy, but i just turned a blind eye to it and ran hard; my pacer caught me on the last climb and left me, i was flagging and got picked up by the next group. I regained my advantage on the run in and nearly lost it again in a nailbiting sprint finish; he was clear of me, but began to slip on the mud close to the funnel mouth and lost his placing. It's testament to never giving up really, that and having the right shoes, i kept on driving for the funnel and got it by a foot or two. All in all it was an auspicious start.
Today i tested a hill near my work for interval suitability, looks good for a 30/60 secs run/rest. Run up and the walk back down takes about a minute if you go slowly. I only get half an hour for dinner so after a warm up i can get in 2 sets of 4 quality reps. Midweek XC is going to have to be shelved until the fields dry out, it's a massive battle just to stay on my feet.
Today's battle- KWL Firbank, 2 or 3 miles/a foot or two
Really had to battle to hold my position today, the place was ruined- a complete quagmire. You place your foot and it just disappears, try and push off and slip, it's been better in previous years when it's been frosted up. I'm beginning to be able to actually answer people on the hills, my leg power has increased over the back end of the year and i don't see a lot of Patella Cartilage problems, but the extra power and using it is giving me regular symptoms of Quads Tendonotis in the right leg. I can self manage it on these XC legs, but some of the steeper counters might see me having to either back off or tape up again; i remember Fairmile turned out to be a masterclass in how to give myself lots of knee pain. The aim is to do every race, especially the XCs, this is where i can finish highest.
Keep plugging away mate. I found it really tough going doing XC when I first started racing last year. I'd come from a football background but had an ACL reconstruction which suffered complications (cyclops lesion to be precise - Google it, very rare!)...this left me with a bit less extension in my right leg, meaning my right quad isn't as strong as my left one (visible on close inspection).
My right leg used to ache like mad in races, particularly XC when I needed more leg power to plough through the mud but it now seems okay and I feel a bit stronger with each race (still near the back though, haha!)
Have you tried any KWL races Calvin ��
I hate cross country, it's a joke, my left ankle kills and i've not even rolled it, just the constant twisting and pressure under full inversion/eversion. I hate it!
Mr B why not invite Calcin up for the next one he could give you some one to one coaching then ...infact I fancy one being in Bolton I could pick Calvin up from dirty Darren ont way ��.Quote:
Originally Posted by mr brightside
Today's run- KWL Giggleswick School, 4m/450'
Much better conditions this time, firm, had a good run all in all; though Wharfee was heard to be complaining about the "lack o' stodge, lad, i need more stodge really". A light snowfall overnight left a very picture postcard landscape, high cloud and no wind to speak of. The course is an impressive, classic school XC circuit with 2 laps of the long course for the seniors, mudclaws got an airing- it's too wet for Walshes everywhere at the minute. I had a strong first lap, but faded badly on the second and must have slowed up by at least a minute. I have an ankle eversion sprain that was showing its hand a bit on the rough outer course, but hopefully it'll clear. I've been running tape free for 3wks now after a bad patch with quads tendonitis on the bad knee again, i'm voodoo flossing it every morning.
Shock, horror i have a right knee Patella Tendon strain. Not a strain i've ever had in my history of knee issues and not sure how it happened or why the quads tendon didn't go aswell. Looks like it's a full weekend of car work or a bike ride.
Just a ride today, 24m or so on the Orange. My knees still don't like cycling, they sound like castanets. Hopefully normal service will be resumed next week.
One ACW lap of Thruscross reservoir today, starting at the carpark at the top end of Fewston, 8mls or so with about 1200'. The path out up the Washburn was like The Somme. I'll have to decide if it's a training run next week or whether i go to Fairmile, i can still get 7 counters if i'm clever about it but i'll be down and out if i push it too early. I'm pissed off about missing Birkrigg, i wanted to do all the flat and fast ones.
My Chiropractor says the recent full right knee strain was down to compensation for the left ankle eversion sprain i was carrying from the week before. There's a lot to be said for being clever about how you manage injuries. I felt like crap yesterday; my back hurt and i was getting hassle from both ankles, and for some reason my right hip flexors hurt so badly today. He says pretty much every part of my body was shunted out of alignment in some way from compensation stresses, even my neck.
Had high hopes last year Mr b ,pre-entered champs races (no other way !) only to be found massively wanting due to injury ....this year I have decided to just get out without the pressure and enjoy it ��
Sometimes you have to re-evaluate yer goals ��
That's a great shout Bill. I empathise with Mr B and feel I have to accept too that injuries and age catch up with you and past glories are exactly that!Quote:
Originally Posted by B.Bill.
Just another ACW lap of Thrusscross today, setting off from the Fewston car park; 8m/1200' ish. The canoeists were out on the Washburn which provided some warm-up entertainment, i don't know how they do it- it looks so cold. Every other person gets it wrong on the big waterfall and goes for a dunk, must be freezing. I guess they may wonder why i bother to run up hills.
I've been getting some noticable Glute Medius soreness on these longer runs. I'm still doing the recruitment drills 3-4 times a week on the affected leg, and even after 3/4yrs of plugging away i still find myself moving on to ever increasing levels of muscle soreness in it whenever i either run fast or far. I keep wondering if i'll ever top out with this one and take it as far as it can go, just have to see. My chiropractor was telling me the other week about the differences in muscle usage between a heel strike and a forefoot strike; heel strike uses Popliteus for deceleration, whilst forefoot uses the quads group and loads up the front of the knee quite a bit. It explains some issues i've been having.
I had a much better run today all in all, none of the problems and niggles i had last week. Tea and jam sponge cake at the Washburn Heritage Centre afterwards.
Today's run- KWL Barbondale, 2m/1175'
Never done this race before, but have walked it collecting flags and photos. I was expecting to sail up to the second cairn, but that climb knocked the legs off me. Coming back down started well, but jelly legs set in near the scree somewhere and i had to pull up a bit. It's the thing with not being able to hit big hills regularly, you're just rubbish in the end. No knee problems, but my ankles took a bashing mostly due to jelly legs; i almost went over on both of them near the funnel and there may have been some cussin'.
Despite my 'orrible cold i tried to put in a reasonable run at KWL Cunswick today, but ran into real trouble. It seems i've developed a problem with my left ITB, i had to walk the last mile of the race today as it became clear there was a serious biomechanical issue to be addressed. It crippled me more mentally than physically; that sad, cold trudge back to the funnel with your head down staring at the ground in front of you. People jogging on past as you shiver in the rain, it's been a while since i've been there, but it doesn't get any less dejecting. I was fine at Barbondale so it looks to be stability related, i've been struggling a bit with stability related injuries on most of the XC events, mostly ankle complaints.
The best way to deal with it is to take it as an unstable left hip with an under-recruiting Glutes Medius, as that was what happened to my right hip, and i've been getting some real soreness in my right Glutes Medius so i know i'm struggling to remain stable during strides. So...Glutes Med. recruitment drills, Tensor FL stretches, and might aswell stick to the Podiatrist's full program for the right hip and throw in the Glutes Maximus recruitment drills aswell. All of that and ITB roller plus NSAI every day.
Hard luck Mr B. I spotted you walking in to the finish funnel and felt bad for your predicament.Quote:
Originally Posted by mr brightside
That last paragraph is super technical! Please could you translate it to layman's terms ;)
I'm just going to have to back away from it all Andy, i wanted a good crack at the Winter League and just shuffling around the remainder of the counters won't do my table standings any good at all- it's all or nothing. What i've learnt is that i have work to do with my left hip stability, and that i'm not good enough to run every race one after the other- basically i'm no Tindersticks!Quote:
Originally Posted by wharfeego
The last paragraph...Tensor Fascia Lata is a muscle which can be used to keep your pelvis level when your other foot is off the ground, but Glutes Medius does the job much more effectively. For some reason people tend to suffer a lot from lazy/malfunctioning arse muscles- they use their Hamstrings for propulsion and not their arse cheeks, and they use their Tensor FL for stability not Glutes Medius (which is embedded in the arse cheeks group of muscles). Tensor FL is unsuitable for supporting your entire bodyweight on its own because it has to pull on the side of your knee and wrench the crap out of your ITB to balance you out, but if Glutes Medius isn't working effectively there's nothing else to do the job which gives you a sore leg and a sore knee (side). Glutes Medius on the other hand is built a bit like a brick outhouse and is connected solidly to bones at both ends, but it just happens to be bone idle in a lot of folk. The way to get round the problem is to get Glutes Medius working with recruitment exercises and stretch Tensor FL out like an oscar acceptance speech to remove its overbearing dominance. People talk about stretching the ITB, but tests have shown it can't be stretched, the Tensor muscle however, like any muscle, can be.
Thanks for translating.
Thanks Marco, it's worth noting i'm not qualified in physiotherapy or any similar disciplines, so my posts are more 'food for thought' than anything official! I tend to look at lower limb function from a mainly Geometry/Mechanical Science standpoint, the fundamentals are mostly transferable to Biomechanics, though i've gone a long way out of my way to self-educate on the subject.Quote:
Originally Posted by Marco
I also avidly read Luke's posts and from personally discussing this injury with him (which is very similar to mine) know he talks a lot of sense. Indeed Luke, I have gained a great deal from your experience and explanations-you have been an absolute godsend to me and I am sure, many other people. Perhaps you should change career? Please keep posting, you are very much appreciated by many more for sure.....After many an unsuccessful medical appointment I can tune into here and get more sense!