That's what self abuse in aeroplane toilets does for you.
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Bike to work yesterday, 8m each way. Got onto the big ring on the way down to Kirky Road, aren't i brave.
8th run, Bare House and Gill House 6m/850', all runnable.
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Lovely rolling hills out back of Grassington. Bare House is worth a visit, the range is still in situ in the old kitchen and it makes you think of what it would take to renovate the joint and live there. Gill House is more or less a ruin, but some of the stonework is nicely carved...
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Ran down the dry gill to some old levels to get some water, loads of rabbits, then a precarious traverse along the side of a deep hush to pick up a shooter's trod on the moor. Was in full flight coming back down Kimpergill and nearly trod on a baby Hedgehog, see 'Today's wildlife encounter' thread for details.
I didn't want to say this, but after a shaky start nearly 4 months ago i'm starting to wonder if this comeback might bear fruit.
Yeah, keep my voice down! It's amazing week on week how much pain i don't have in my knee thanks to a professional gait analysis revealing my unstable hip. Getting the recruitment active in the Glutes Medius has halved the problem or therabouts; more gains could probably be brought about by drilling the exercises day on day, but i'd like to see where i settle to once i get back to full competetive fitness.
sounds like your coming along nicely though, good stuff
Todays ride- Storiths-Appletreewick-Burnsall-Linton-Grassington-Hebden-Fancarl top-Skyreholme-Storiths. 21m/2450'
Cocked up last week, went for a walk on bank holiday monday right after a run on sunday and it hasn't done me any good. Bike ride this week to try and get back on terms, usual beer stop in Linton. Felt like i was towing my bag out going up to Fancarl Crag. Right knee a bit sore but can't nail it down to being under the kneecap or in the tendon, could do with knowing this as it will dictate treatment.
2 weeks of pretty much nothing after a spike in problems, but you've got to learn to take it like a man and figure out how to move forward, not keep going through it. Change of tactics include not taping anywhere to see what effect this has, and to move from steady 5-6m runs to shorter, steeper, harder routes run faster. I'm hoping that the increase in muscle recruitment that comes with brute force might change something about how i move, if i see a decrease in patella soreness it's working but i'd expect some tendon strain pain too. The best laid plans of mice and men.
Todays run, Stebden Hill 3.2m/780' from Linton.
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Classic short route this, it looks easier on a map than it is. The run up to the hill is an energy sapping bog and undergrowth bash with trods here and there, but no clear route. The hill quickly slows you to a walk and if you drop off it straight from the summit you end up hampered by crags and rabbit holes and contouring to hit the little gill in the right place. I should have come off the col, don't know why i ignored my own local knowledge really.
Managed to avoid another John Smith's related faux-pas in the Fountaine Inn after. I'm switching to Wharfedale Blonde from now on, Bridestone's Pennine Gold doesn't have any sort of kick and i'm still mourning the loss of Fountaine Pale. Tomato and chilli soup, tasted better than it sounded.
Wharfedale Blonde is a decent beer
Luke, I wrote the following on a thread that you started on your ITB syndrome at the the start of the year:
Switching on and improving the endurance of your Gluteus Medius and Minimus is the single most effective thing you can do for ITB syndrome.
Good luck
Glad you have finally routed out the problem. Enjoy the fells buddy.
Todays run, Elbolton Hill (AS) 2.75m/720' run clockwise.
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Spent last night drinking an odd brew called 'Yardbird Pale Ale', not very nice really just tasted like Fosters and left me feeling rougher than i would have liked this morning. Felt a bit dodgy and nearly threw up on top of Elbolton Hill.
A route of my own construction again, a slightly contrived out and back to increase the feet per mile into Cat A territory. Touch the gate and up the big climb round the back, paused for breath half way up which i'm not proud of, but i felt nauseas and it's a bit of a yomp. Rabbit holes aplenty on the gentle run off to the copse which is why i think this route is better anti-clockwise, you also come down the big climb. Talons let me down when i trod on a cowpat and nearly fell over, something else that doesn't happen with a Walsh.
The steep routes are bringing back some lateral knee soreness so i'm going back to Glutes Med exercises every day, and might have to resume the taping on the medial patella edge. All in all the results of running untaped are better than i would have thought, it would have killed me to run untaped a few months ago.
Todays run, Chapel Scar 2.9m/1050' a gruelling little out and back from Hubberholme.
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Right knee holding up well on week 3 of the steep routes, but left knee now giving me stabbing pains from under the kneecap- can't catch a break. Don't know where this development is going to lead, probably a weekend off if it doesn't sort itself out fairly quickly, and a go at taping on the left knee which has never been needed before. The Chapel Moor run is a relentless climb so maybe i'm back to smaller hills. Hey-ho.
Thread liked :cool:
Been hit with some sort of Lumbar Spine problem now, oddly it seems to have been sneezing from a cold that set it off. I've been told i've got a problematic joint in my Lumbar which causes spasms and huge amounts of pain when it goes wrong. I can't even stand up straight at the moment let alone run.
Turns out i've got a prolapsed disc in my Lumbar Spine. I injured my lower back years ago jumping into the river at Burnsall and i've weakened the fibrous outer layer of one of the discs, apparently, and it's just going to keep on coming back.
No running- physio's orders, so did some good form squats this morning. 676 in total in 4 sets of 150, 164, 162, 200...just kept going until my right knee started to click. Wanted to get over 266 to break my own record, but clicking knees means stop. Physio's orders are to go for walks so might do the Strid Wood this aft.
Hill interval sprints on Fewston Reservoir dam wall, 20 reps run up walk down. Didn't really give it 100% as i have the new left knee problem still threatening me and my back is still not fully recovered. Looking back at my training record i was least prone to acute flare-ups and missed weeks when i was mixing cycling and easy runs with little climb in them. Jogged the half mile from the car park to the Washburn Heritage Centre and back for tea and cake utilising a forefoot strike.
Ran Great Whernside race today. Still taping left knee after the repetetive strain problem that hit me a few weeks ago, and tried a strip of K-Tape on my right hand Anterolateral ligament to see if it will ease the soreness resulting from my over-dependancy on TFL. Trimmed the end down to a half width arc following the line of my kneecap and anchored half way up ITB.
Going to try and get up for Wild Boar Fell next week, but the racing is going to have to be knocked on the head if problems flare up. It's a risky strategy as i'm going against the knowledge that too much running not interspersed with cycling is bad for me; but there's 3 races i love all in a row
and not to mention 1st january
2015 prolly
I'm surrounded by loonies.
Interesting array of foot pain from descending Gt Whernside with a forefoot strike, bottoms of both feet feel pretty sore and i feel like i have a turned left ankle; but i don't think i do. Never known foot pain like it. Working on quickly switching to heel strikes for dodgy looking or rough ground when the need is there.
But you already knew that didn't you.Quote:
I'm surrounded by loonies.
This actually worked very well, so much so that soreness was isolated strictly to the LCL. Going to try splitting the tape end into 2 half strips and covering both ligaments as they split from ITB, with anchor on the ITB again. Comfrey oil is really good at taking the burn out of these types of connective tissue sornesses, thanks to Tindersticks for bringing the stuff to everyone's attention.
Hill sprints on Fewston Reservoir dam wall, 20 reps sprint up/walk down in sets of 5. Wearing myself a nice little trod up the embankment now, no need to pick a route around the thistles any more. Steady warm down jog in the club style round to the Washburn Heritage Centre for tea and cake. A very posh sounding girl seemed to take a shine to me, asking lots of questions about what i'd been getting up to and whether i was taping my bad knee etc. Must be a previously unknown catalytic side effect of the CRB vest; the technical material must somehow chemically modify the stench of sweat and bog water, producing a pheromone of some sort. Note to self- wear it all the time.
Dunnerdale, 5m/1800', nice pies.
Todays run, Little Whernside 5.9m/1130' (ACW), feral...a right arse kicking TBH.
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Well that was a bit harder than it looked on paper; predominantly pathless with fairly challenging decents, difficult to pick up downhill speed because of the nature of the ground. Knee deep bogs on the ridge. Walked it a couple of years ago at least as a recce for a potential race route, thought i remembered a keeper's trod off Little Whernside, but it was little more than a rabbit run. Not so rough on the lower slopes, but the trods kept on disappearing and leaving you crashing through reedbeds. Couldn't switch off for a second, probably a route for later on as my right knee started giving me grief.
Mist was rolling up out of Coverdale as i paused on Dead Man's Hill to wonder what i'd let myself in for; it was so still and quiet you could have heard a pin drop, makes a change from the driving rain and biting winds i know that ridge for. I'm going to go back and have another go at it in a year or so; hopefully with better fitness and joint stability i won't get the course handing me my arse on a platter.
I took the missus over that way the first day we met. The area between the head of Nidderdale and Wharfedale is pretty wild
The fells are average height and nicely rolling, but the going underfoot is rough and my ankles were taking a pounding. It's an area that has escaped public attention through not being in the National Park, the cafe/bunk barn at Scar House is open one year and closed the next. Dropped a bollock with my choice of ale house post-run; went for the Bridge Inn, but the choice of beer was bleak with it being out of season. Had to settle for a Theakston's. The Crown at Middlesmoor should have been my choice, but it's often hard to get in by the fire because of all the keepers/shoots that go in...and when you've got a wet arse that needs a drying out you need a fire.
If i make it out this weekend it will be 7 consecutive weeks, which is the longest i've gone so far. There is little i can do with the Chondromalacia Patella to aid recovery apart from trying to keep going, but i'm responding very well to VMO and Glutes Med. recruitment exercises. The lateral side of my knee used to burn like it was on fire for days after a run, but now i suffer very little discomfort. I know my left leg is still doing more work because it has worse DOMS afterwards; i'm guessing i've developed a subconscious bias, this is probably reversible with some drills but it's too early to be sure. I'd like to to a timed run around The Strid Wood trail next w/e and set a benchmark time to go back to periodically; my knees will also thank me for an easy weekend for a change. I could do with a soaking wet day so i don't get caught by the hoardes of walkers.
Whoops, turned my ankle again, not too badly but there's no such thing as a good turned ankle. Another of those nicely rounded, weathered ones peeping out of the floor that Gritstone areas are famous for and that i keep finding. It was on the Strid Wood trail; there's a few of them and they get harder to spot when the leaves start falling, you also get complacent when you've run a trail as often as i've done Strid Wood. Won't know how bad it is for a few days, but it looks like no running for at least one session.
Today's run, Strid Wood 5m/650' very runnable.
Start and finish at cafe gate, left bank up to Barden Tower Bridge high path back on right bank. Timed run coming in at 35.07, will be coming back to it periodically to assess increases in fitness and to get better at watching for sprained ankle rocks. Looking to take minutes off not seconds, i'd like to get below half an hour ideally, but that won't happen for a few years yet.
Luke, I don't know whether to laugh or cry for you? You are certainly one of the most determined, hard nosed "feck it" all bar stewards I have ever had the pleasure of reading about on this forum. You give me the strength to continue to keep trying to run again, whatever injuries may throw at you, whatever life's evil injury "pixies" connive about you(???) and whatever new obstacles and setbacks confront you. When you think a year out from running would see you off, you come back with a "comeback" page. You are an inspiration and please do not stop posting. Thank you.
Cheers Rachel. I've been off more than a year though, the last time i was properly fit was when i did the relays in 2011, this is the 3rd restart attempt since then. You just have to remember that you can't cheat your way out of the time it takes to recover from whatever it is, and that the more you rush the longer it takes. Giving up trying to 'run through' an injury is one of the hardest but most important learning curves.
Todays ride- Storiths-Burnsall-Linton-Grassington-Hebden-Fancarl top-Skyreholme-Storiths. 21m/2450'
Had to opt for a ride this week due to my rolled ankle. Took the Raleigh, but didn't want to, ended up with it splattered in black cr@p off the lanes around Wharfedale...all my brightwork will need some rebrightening.
I'm definitely getting fitter, there is a big difference in how much oomph it takes to get up to Fancarl Top compared to when i last did this ride 3 months ago. My legs still sting a bit but i don't reach VO2max, probably get to about 80% of it, wheras before it took a herculean effort to keep the pedals turning in what felt like oxygen debt. I'd not have found this out on any other bike, that hill and that bike are now standardised equipment.
Disappointing ale choice in The Fountaine Inn, it might be time for another of my comments about the ditching of Fountaine Pale; even the Bridestones Pennine Gold has been substituted for Hetton Pale...which didn't really do the trick and had to be supplemented with electrolyte.
Cycling is worse on my knees than running...how does that work...