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Comments
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hillsiderunner wrote: »
. My street is not actually Hillside anything (though there's few Hillside Xs close by) but the whole neighborhood is called Hillside.
Huh. Here's me thinking I was being original :rolleyes:0 -
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On the train for the final leg of the journey back to Edinburgh and the Scotrail wifi is *working* would you believe it; so here's the notes. Ok week running-wise, appalling strength/exercise-wise ... and pretty bad for workload impinging on life and wellbeing.
Monday 3rd: nothing
As planned.
Tuesday 4th: 68mins or so hill "running" (5.1miles)
I guess this is the start of the hill training. I want to do at least one of the longer midweek runs on hills each week during this base-building phase, today was the day. Went into Holyrood Park to try climbing some of the other (not A's seat) hills, with a loose plan but no details. Started a clockwise loop of the road and soon enough I saw a decent route (all grass of course) going up to Whinny hill. This uphill was a bit of a shock to the system after so many months on the flat, had to stop twice for 4-5 steps on the main stretch upwards (*despite* the fact I was keeping my steps tiny and going slow). Took in a lower mini-summit before the final stretch, and then did the final climb, stopped again for a few some steps
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Very very windy up high this evening. After Whinny hill the aim was to run southwards along the top, and then descend into the interior of Holyrood to go across and up the other side. But couldn't find a way down and ended up back at Whinny hill, trying various options ... narrow trails, very steep grassy descent through gorse (and back when I'd get stuck), all the time watching for rabbit potholes. Lots of wind. After a lot of trial and error found a way back down to lower on the road where I came back. Came past the bottom Loch on the road and ran into the interior from there and then went across to the other side following a (grass) dual carriageway leading up just behind the Salisbury crags. This is a decent climb but more gradual, so didn't have to stop at all on this. Was looking across to the opposite side from time to time and the drop from W hill has many steep rock-sections embedded into the side, should have run much further South before it's possible to descend. Will know for the next time.
Turned around at 45mins and ran down and back home with a little detour to Sainsburys. Very friendly atmosphere in the park at this hour of the evening, more hellos than usual from runners and cyclists alike. Keep seeing lots of runners on the pavements in the evenings too, in the lead up to the marathon.
*Mad* paces on the watch, but that's the nature of this kind of running.
Wednesday 5th: 4.5miles
4-and-a-bit neighbourhood loops in late evening, didn't bother timing it (oh how times have changed ...). Was a late-night package of run+food as a "treat" after a busy day at work (*scowl*). Noticed that a muscle at the side of my thigh/quad was very tight, no doubt the hills yesterday. But it was gone after a few days.
Thursday 6th: nothing
The scenic route back to Dublin because of trying to reduce CO2 (*whooof*). Had brought some work to do along the way, and did get some done, but was also knackered after the day before, and the early start ... was too knackered/busy to run when I'd arrived into Dublin. Jury still out on whether this route will be effective/feasible in future, was tired and cross already before starting the journey so may do better the next time.
Friday 7th: 5.5 miles easy (10:38 avg), then 5x100m strides (5.8miles total)
In Dublin through Kimmage, Fortfield Road, Dodder, up to Braemor, left at Mount C, back through Rathgar. Comfortable at this quicker pace (despite being knackered after 6hours sleep) and took a bit longer route than planned.
Saturday 8th: 33mins (probably 3miles)
Had a big family event this lunchtime but had an errand to run in Rathmines in the morning so took the long-way there, and then ran back. Garmin being mad so don't know the exact distance.
Sunday 9th: nothing
Had the LSR in here and planned to do it late afternoon after (another!) family gettogether but some of the work had travelled and needed attention, and *still* hadn't caught up on sleep .. knew I'd never do any of the work if I ran, so I left it (and didn't do much anyway).
Monday 10th: 89mins (8.2miles @10:51 avg)
The "bumped-forward" run enters the log again (after so long keeping things neat and tidy). Planned to do this early am so it'd *nearly* be Sunday ... but of course a little bit of work *still* had to be done. Anyway this morning I did finish it, then raced to lunch date, then back to base and out to do as much as I could before heading to the airport. Had to cut the 105mins short and didn't cut it short enough - very nearly missed my flight and only caught it by the skin of my teeth. Horrible feeling to pile on top of the stressed and knackered mood.
strengthening and stretching:
Not going to write this bit. There was some stretching and some stair drops.
weekly total: 26.6miles
Was meant to be up over 27miles but only a bit short in fact.
Plans for next week are a bit different as I've been concocting a plan to disconnect myself from email. Unfortunately nothing booked yet as never got the time, but that's on the list for tomorrow and let's hope I haven't left it too late.
8hours tonight first.0 -
week of 11th-17th April
Tuesday: nothing
*yawn*. Did have a run on the plan but skipped it.
Wednesday: 8miles hill run (106mins, 13:15 avg pace!!)
Run done after work in Holyrood, up Whinny Hill (even more walking than last time), but got my directions right this time and travelled south after hitting the top. Did get tempted by one narrow track through the gorse, but it was too steep and on stones, so came back to take the grass track until I could turn around and descend into the interior. The descent was running along W hill and from time-to-time I could see significant trails coming right down to my route .. so some of those narrow paths do end up in the right place it seems.
Ran back to near the Loch, into the interior, across to climb up behind Salisbury crags. Slightly different this time, and ended up at the high point near the edge where you can see all over park and city. Continued on south-and-down-wards to the junction with the route up to Arthurs seat, then turned left and went back the direction I'd come from on a lower clay trail. After that went over to Radical Road to do an "Radical Road loop" ... paced the uphill right and didn't have to walk here. A lap and a half of the playing fields to finish, surprised to see the pace was pretty slow even on this, then home.
Wildlife sightings: interrupted a bunny rabbit when I was attempting the narrow trail, saw his fluffy bum scurrying down through the gorse. Also my feet came very close to a grouse or female pheasant when taking the trails up towards Salisbury Crags.
Thursday: nothing
Had come back to Edinburgh on Monday night with plans to walk the West Highland Way over 5days during the Easter weekend. Had been "planning" this for weeks, but with work being busy hadn't got round to organising anything. Had done some investigations on Tuesday and Wednesday and had secured a hostel in Balmaha for the first night (Good Friday) and a B&B in Kinlochleven for the final night (Easter Monday). But hadn't realised how small the in-between "towns" were (Inverarnan and Bridge of Orchy) and for those the only option left at this late-stage was my tent. *yikes*. Had secured a winter sleeping bag but was watching with trepidation as the weather forecast for Saturday and Sunday got worse ...
Checked my gmail on Wednesday night and there was an email from a hillwalking group I sometimes walk with offering a spare place in a hostel (hotel!! it turned out) near Glencoe for the long weekend. So jumped on that as an alternative. Only disadvantage was that I had to leave on Thursday evening rather than Friday, so was a frantic race out of the office before 5, packing in 20mins, and then rushing to catch my lift. The run had to be shelved.
Friday: 9mile hillwalk with about 1000m ascent, 3.1miles easy run
6-7hours hillwalk on hills near Loch Shiel. We were taking in two Corbetts (hills between 2,500 and 3,000 feet) with a smaller peak along the way: Corbetts being Sgurr Ghiubhsachain and Sgurr Craobh a' Chaorainn. Group of 6 for our walk (a 7th had bailed after the first 100m of climbing) and after a slowish start on the walk-in I was happy to be mid-pack for the uphill climbs. These were stony peaks so we had a good bit of scrambling near the summits. Two thoughts on the first ascent: Have not been hillwalking in a year, it's a good thing I have base fitness from the running, and later My God, running is nothing compared to this ..... Was good weather with good company and mostly enjoyable, expect for a long boggy/heathery stretch at the end where I slipped to the back. Very good views down to Loch Shiel, and later into Clen Cona. This is a very isolated region and we just passed a single group (of two walkers) all day. The walk was 2/3 of this one, done in reverse:
https://www.walkhighlands.co.uk/fortwilliam/sgurr-ghiubhsachain.shtml
We got back to base about an hour before dinner, so I threw on my runners and did a short out-and-back along Loch Linnhe.
Saturday: 11-12mile hillwalk with about 400m ascent
Another hillwalk of course. Today I was the chicken. The plan was to climb Gulvain, which is a munro (over 3000 feet). Advertised as a simple route with little scrambling or route-finding. Long walk-in before we'd start climbing. There were 5 of us doing this and the walk was mostly as advertised in the early stages, except quite mucky as we started climbing. There was a strong wind with gusts from time-to-time and at some point I got blown over by one of the gusts. We continued uphill in the same way, stopping to steady ourselves and hold onto clumps of grass from time-to-time. I was doing ok with the climbing but after a while I saw the next stretch ahead and it was very exposed, and I decided I was going to come down while the going was good. With so little hillwalking lately my footing is not as good as it should be especially on descents - was worried I was going to be blown over. The forecast had said that the wind would drop off at some point, but of course we had no idea when. Took my time on the long stretch back to the car, then after a while I walked back in along the trail to meet the others and walked back with them. That was about 4 extra miles, so the walking distance was pretty good despite bailing on the climb.
One of the others had been a bit bothered by the gusts but she had continued on with the group and they all had made it up to the summit ok. So I would probably have been all right. I maybe was a bit quicker to bail because of yesterdays walk in the legs....
Easter Sunday: 9mile hillwalk with about 1300m ascent
Another hillwalk. We were staying in Ballachulish and there is a local route called the Ballachulish Horseshoe which takes in two munros. A big group of our walkers had done this route (or part of it) on Saturday, but I managed to persuade some others to go on Sunday. The forecast was very good from a wind perspective, some rain for the morning, but it was due to clear before noon. We were starting at 9:30, a bit later than the other days, but we went for a hot chocolate first to wait out a bit of the rain. Things were looking a bit brighter after an hour or so so we drove a mile or so and parked the car to start the walk. The start of the walk was a route through forest trails which was pretty straightforward, then upwards through wet stony ground to hit a Bealach (pass) at about 750m. Bits of slush/snow mixed with wet streams made this section not so enjoyable. Also, I *really* need to buy better gloves, mine are warm but not water-resistant, had to wring them out a number of times on this walk.
Once we got up to the Bealach the ground was better, and we had to walk along a ridge to hit the first peak which was Sgorr Dhonuill. Good bit of scrambling to get to the top, and we had to be careful with our feet as the snow was around melt-point. It was lovely and still on the top and we had a break up there and ate our creme eggs in honour of the day. We came back down to the Bealach and ate our lunch and then headed up the side of Sgorr Dhearg. The side of this mountain is stony scree so it was pretty dry and this ascent was lovely and straightforward. Two hill mountain runners were coming down this stretch as we came near the top! The weather had cleared further by now and the top we had views all round us to other mountains and Lochs. Not a *puff* of wind which is really rare at any time of the year. We came down off this mountain along a ridge and over some nice paths, but for the second half of the descent it was a tough boggy section followed by slippery wet tracks. Again I slipped to the back. Managed to stay upright on the boggy sections but fell a few times on wet tracks near the bottom and hurt my wrist. If this was nop's log there would be some extra honest details here ... (ok ok, I bit the head off someone when he suggested I stay off the mud after the 2nd fall ... and had to be told to "take a minute" after that). Not sure what I did to the wrist, it's not serious and was never painful but can't put 100% weight on it yet.
Anyway a couple of falls did not spoil a lovely day. Normally you get to the top, have a quick look around, and then run down off the top for shelter from the wind, but we spent so much time looking at views and chatting that we were got back late for dinner. We even had a call checking whether we might have got into trouble :rolleyes:. This was our route, but done in reverse:
https://www.walkhighlands.co.uk/fortwilliam/beinnabheithir.shtml
Easter Monday: 9miles Lakeside walk, 11.5miles LSR (10:46 avg pace)
This was end of the stay in the hotel, but I still had my booking for the B&B in Kinlochleven (and the train journey from Fort William to Edinburgh for Tuesday) and it was only 5miles or so away from our hotel (at least I thought ...). Would walk to Kinlochleven today and then do the final 15mile (but un-hilly) stretch of the WHW on Tuesday spoiler: in the end the WHW on Tuesday did not get done. So I sent my wheeler bag back to Edinburgh in a car and stuffed the necessities into my walking backpack. Walked to Kinlochleven on the road along the side of Loch Leven during late morning and the afternoon, with a stop into the Seafood cafe for lunch. Lovely sunny weather and great views but the road was hard on the feet and I had some blisters near my toes already which got a bit worse on the walk.
Had an hour or two rest at the B&B and then was feeling fine, so did my LSR by retracing my steps along the side of Loch Leven and back again. Nicer views now with the quieter light. Heard a scuffle to my left from the Lochside after 1 mile and a half, and two small dark deer with fluffy bums ran out and across the road (Roe deer the internet says ...). Only trouble on this run was from the blisters and there was a squelch from the one on the left big toe about 6-7miles in. I was able to keep running without too much trouble all the same. Got back to the B&B without feeling too tired, and as proof the pace for the run was in the usual ballpark...
weekly total: 22.6miles, a lot of hillwalking
The plan had been to do 29miles, and even after booking the walking trip I still was hoping to get all the run-miles done as well. Had I got Thursday's run done I would have succeeded too. Think all the hillwalking miles will make-up for 6.5miles of running though. Some of the people on this trip are really really fit, had forgotten how strong hillwalkers are, imagine they would do could do pretty good HMs etc, even with minimal run training. I will try to get in some hillwalking over the weeks ahead.0 -
week of 18th-23rd April (week -9)
Tuesday: nothing
The burst blister on the left had been taken care of during the LSR, but I had bunch of smaller ones on the right-hand side. Trouble with packing in 20mins is that things like needle+thread get forgotten. Tried the local mini-supermarket for needle+thread on Monday night but no luck.
Was talking to a Slovakian couple at breakfast in the B&B and they were heading to Glasgow for a flight, but in no hurry ... they offered to give me a lift to Fort William so I wouldn't have to walk, but I said no. Around 10am I was packed up and putting-on my walking boots outside the B&B when the Slovakian guy came up from his car and said "Look, are you sure you won't take a lift?" And I had just noticed that despite Sunday night in a drying-room, and 24hours more having passed, my boots were still damp ... so I took the lift, and was back to Edinburgh by 5pm. Will do the (whole) WHW another time ...
Wednesday: nothing
Unplanned rest day. After all those days of not being tired, and the rest day on top of it, this evening I was knackered, so I skipped the run.
Thursday: 7miles easy
Am supposed to be doing one hill-run mid-week but I wasn't in the mood to go out at all, so I let myself take an easier option this evening. One suburban coastal loop of just under 5miles, then two neighbourhood loops. It would have been 3 neighbourhood loops except some blisters were giving trouble over the last few miles few miles. No time/pace as I hadn't got round to re-charging the Garmin yet.
Friday: 8.1miles easy (10:20 avg pace, 84mins-)
Late afternoon run in the sunshine from the office to Holyrood, one Holyrood loop, about 1.5 loops of the playing fields and the shorter route back to the office.
This was genuinely easy, and consistent, apart from two miles with uphills coming in over 11min pace. Was wondering whether the Garmin was accurate in the first couple of miles, but checked the distance for the loop and it was correct. Blisters were giving bits of trouble in last 3 miles or so and that was my "excuse" for not adding in a Radical road loop but doing the playing fields instead.
Saturday: nothing
The burst blister on the big left toe was sore this morning despite some pruning over days before, so finally gave in and applied a Compeed in the hope it might help. Was going to do 4-5miles later today but got an offer of dinner in the evening and took it. Might even have done the run when I got home later that evening but decided I'd let the blister rest and did my back exercises instead.
Sunday: 11.2miles easy hillyish run @10:32 avg (118mins)
2laps Holyrood and a suburban hilly loop to bring it up to 11miles. Nice sunshiny day with a bit of wind, and for some reason quite a few tourists getting photos taken round the park. I did have Radical Road loops (ie, big climb) in the plan for this run but was struggling to push myself out the door so took that off the table; and despite passing the RR twice, I couldn't quite bring myself to head up it ... Would be doing great if my goal race was round the Holyrood loop but it's not, will have to htfu in the weeks ahead.
Again a bit faster pace, and have been noticing this over the past few weeks, so think there's been a bit of improvement there.
weekly total: 26.3miles
The plan had been for 31miles, and was planning to get the skipped Saturday run in yesterday (Monday) to finish the mileage then. Had been in talks all day with my brain being pulled this way and that and could not move from the sofa in the evening. So I left it and the advantage is now I'm back to a Monday-Sunday schedule. Aim is 29miles this week including some recce-ing of the 7Hills course.0 -
week of 24th-30th April (week -8)
Tuesday: 4miles easy untimed
Just under 4 neighbourhood loops late at night (have been travelling up and down the Fife coast this week for work, getting beautiful views of beaches etc from the train, but arriving back home quite late). Had been feeling knackered after another onslaught of talks all day, but managed to force myself out at 10:30pm to see how much I could do. Didn't even bother taking the Garmin.
Wednesday: 5.1miles easy (avg pace 10:59)
Another late run. One suburban coastal loop at 9:30pm.
Thursday: nothing
Too lazy to head out.
Friday: 7.2miles hill run with about 220m total climb (11:57 avg pace, 86mins)
In Edinburgh all day today, so did yesterday's run in Holyrood Park to get the hills in. Once in the park started with a steeper ascent up to Salisbury Crags than previous climbs. Ran along the Crags for a bit then took a descent out onto the loop road, then a bit of anti-clockwise running until Dunsapie Loch. After that took a grassy track going to the back of the Arthur's seat "lump" where the real climbing would start. Got most of the way up to this, not *quite* all, was about to walk so instead came back down to the road. Passed a bunch of tourists on my way up who smiled at my puffings :rolleyes:.... Continued anti-clockwise along the road and when I was all the way down did a tiny out-and-back on a grassy trail before exiting the Park for the short-way back to the office. Did fairly well on the climbs except for 3 short stops on the uphill to Salisbury Crags. Lost a bit of time on the descent from this too, by taking different tracks and having to walk a short stony section and to slide a steep descent too ... Measured out the route on Walkjogrun, and counting the few climbs I get about 220m in total which is not all that great (compared to 7hills), but will do for "mid-week" hills.
http://www.walkjogrun.net/routes/current_route.cfm?rid=B5063D91-946A-BE8A-6071BD0F377C77A8
Saturday: 4.25miles untimed
Had never got round to running all day and it was late, but someone was having a party one floor up so I figured I'd use the waking time for a run. So 4neighbourhood loops just before the pubs closed. Had to take a wide curve around a couple of unsteady walkers along the way
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Sunday: 9.4miles hill run with about 330m ascent (118mins, ie 12:32 avg pace)
I had pencilled in a 4hills recce (the first one I'd do) but this was going to be the more difficult second-half of the 7hills route and I prevaricated going out for it for ages. The combination of the big hills, and the messing around with route directions ... time ticked on and it was well past 7pm and I still hadn't done it. The spirit was weak and I might have pushed it out until I realised it was the 30th and if I didn't run today I'd hurt my monthly total. But by now there was definitely no time to take the bus to start the 4hills route (yes, *of course* this was by design) so it was just going to be whatever I could climb in Holyrood Park.
Route ended up being a first anti-clockwise loop of Holyrood, but taking the Radical Road, adding the up-and-down to the A's seat lump from the top-lake *and* at the bottom doing the climb up Whinny hill. Then headed south along the top from W hill and took the descent along the Dry Dam to exit again near Holyrood Palace. Then a second anti-clockwise loop, taking-in the Radical Road along the way but none of the other stuff as I was too lazy it didn't seem wise post-sunset. The most notable thing about this run is that I paced the uphills carefully and walked on *nothing*, not even W hill. Surprised by that. Of course I was going quite slow ... this was actually "easy" which is rare I can say that for a hill run. Just little bits of puffing near the tops of each climb. Really enjoyed it and will try to remember that next week when I'm feeling-the-fear of the recce.
wildlife: loads of gloomy black crows .. some magpies .... but was rewarded by a little bunny rabbit heading for gorse on the descent along the Dry Dam.
The last few miles on the loop road were done in dim light post-sunset and I was probably stretching things safety wise. There were a couple of cars parked up by the top lake as I came past, but they were empty and when I passed there were just a couple of guys sitting crossed-legged on a bench eating fish-and chips. A convoy of 4cars speeding up a bit after that, but also a couple of walkers, and later on a lone runner heading upwards. There's no lighting in the park after dark and it was nice to see the birds in the dim light, and hear rustles from the hedges. But I will go a bit earlier in future.
Measuring out on Walkjogrun it is about 330m for the climbs. Not too bad but the recce I'd planned would have been over 550m I think. Will have to make sure to do some of the route next week.
http://www.walkjogrun.net/routes/current_route.cfm?rid=C0FE69DA-F406-BE5B-AB7AAB6AF2D1C48B
Only 7weeks to go!
weekly total: 29.7miles
There's been a bit of blister management going on this week. Most of them are sorted by now except for the final one on the big right toe which has a compeed on it but has been making its presence felt towards the ends of the runs. Had hoped to run some strides on the shorter runs this week and did try a single stride near the end of Tuesday's and Wednesday's runs, but had to back off. Hoping that having today off will finally sort the right big toe.
monthly total: 118miles
Month|2013|2014|2015|2016|2017
January|55|85|70|49|29
February|69|9|96|30|44
March|53|57|134|61|98
April|85|61|85|40|118
May|65|71|145|26
June|51|43|89|7
July|25|99 |79|76
August|84|120|26.5|97
September|18|131|0|85
October|83|0|15|95
November|78|3|62.5|103
December|53|56|86|111
Total|719|735|888|780|290
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week of 1st-7th May (week -7)
Monday: nothing
As planned.
Tuesday: nothing
Not the plan. Left this run till late and then was too lazy to push myself out.
Wednesday: 8miles with 5x100m (8miles @10:33 avg, then 5x100m => 8.3miles)
A late evening run, and needed to be a bit longer than the original plan because of missing yesterdays. Have been struggling with motivation, so took the planned hills off the table and just did two loops of Holyrood and then the strides after I got back to base. The run was pretty comfortable and even the uphill bit not bad compared to the real hills I've been doing lately. There was a queue of 6-7 cars just parked along the uphill stretch after the Crags for some reason, and then I noticed the cameras and turned around to see an impressive sunset behind. No animals this evening though.
Advantage of missing yesterday's run (*searches for silver lining*) is that the final blister sorted itself out with the compeed slipping off before this run. So I was able to do the strides for the first time.
Thursday: 8.07miles hill run @12:22 avg pace (nearly 1hr40, about 240m of climb)
Midweek hills. Went out for this after getting home from work, heading off from the voting booth (Council elections, *sigh*) after 8:15pm; went up Calton hill slowly from the "easy" side and then worked my way downhill to Holyrood Park ... took in the steep climb up Salisbury crags and ran along the top, then down and onto the road running anti-clockwise to near the top-lake ... next the grassy climb up to the nub of A's seat, then round the side to take a slightly steeper downwards, and and bit of out-and-back stuff before heading home. Another longer queue of cars on the anti-clockwise climb this evening, with owners, cameras and even some tripods on the knoll beside.
Was well past sunset before I left the park but in the later stages I was in the lower section with cars and even walk/runners around, ran from the park to my local chip shop for a curry chips.
Friday: nothing
As planned. Half thought about putting Saturday's short run in here but changed my mind.
Saturday: 10mile hike, 4.26 miles @10:55 +5x100m strides (4.59miles)
Lovely sunny flat hike on tarmac on Rob Roy near Callendar, was close to 20C in the afternoon. Deliberately a flat walk to save energy for tomorrow. Saved even more energy than planned as it was done at a very relaxed pace with lots of waiting for people.
Went out for my 4+miles in late eve, then did strides near the end.
Sunday: 10.5miles with 4hills recce "disaster, what was I thinking signing up for this race" (360m or so, about 13:20 pace)
Long-overdue Seven hills recce. Six weeks out not ideal timing for the first recce but I was hoping that the hill runs in Holyrood would have helped build some fitness. I had a lot of stuff on today so the only chance I had to do the run was morning, so got up at 8:15am, and was out at the bus-stop at 9:15*. Took the bus to Edinburgh zoo, about 5miles into the seven hills route; the aim was to do the remainder of the hills: Craiglockart, Braids, Blackford, Arthur's seat (shudder) and finally Calton hill. Had the picture-log of directions along with me and had a look through it on the bus. The aim was to run at a fairly comfortable pace and avoid walking if at all possible. The result was ....
- Walked on Craiglockart - found the scrambling-up-the-bank more difficult than I remember from 2015, very dry also after the sunny weeks gone past. After puffing my way up the bank and then starting to run I needed a break quite quickly. Also took some more steps a bit later as I was making my way up near the summit.
- And walked on Braid hills - in this case I held off most of the way up, but hit a second stony section near the end of the climb, and gave in.....
- Walked on Blackford hill - this was the worst, I walked most of the horrible Blackford stairs which is quite a bit. I'd run from Braid hills remembering most of the way, stopped to check the directions just once. Getting near to the bottom of the steps, a crowd (a gargoyle??) of about 50 little pugs** came through the gate with their owners and I had to stop and wait for them all to pass through. Waited happily thinking this was good because I'd be able to run up the steps after having the break (hahahaha).
- Walked on Arthur's seat - yeah, this was always going to happen, even strong runners will walk some of this steep route. But only got a bit of running on the ascent .. also was so fed up at this point that I took a very indirect route for the second half of the ascent (tangled up among a load of tourists) .. knew it wasn't the best one, but couldn't be bothered putting the effort in on the harder route. I know how to fix the ascent (know the right way from 2015 recces) but am also unhappy with the route I took off Arthurs seat and not sure of anything better.
Oh yeah, route-finding: had to check my directions about once for each hill. Proud to say I got shouted at by some golfers as I was was trying to find the way off Braid hill links down towards Blackford. Remembered more than expected from 2015 overall and probably will remember those bits I checked today for future recces. But there's some other bits to improve/fix for the future, apart from Arthur's seat.
Was a bit of a disaster overall and I'm off my 2015 fitness for sure. Possibly have bitten off more I can chew. But will continue with the hills training for the next few weeks, it's good training anyway. Will be a lighter week next week as I'm in Dublin so there's no recce at the weekend! May do a parkrun to assess fitness....
weekly total: 31.5miles
* Yes, really.
** Looking online seems it was in fact a "French Bulldog" meetup group. Who knew ...0 -
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Curry chips?! I thought they only did salt n' sauce in Edinburgh!
All the local places do curry chips
though maybe they heard I was moving into the areaYou're making me feel nostalgic for my time in Edinburgh with the mentions of Arthur's seat and Carlton hill. Best of luck with the training. Don't forget there are some hills in Dublin too! (although my Scottish friends may disagree)
Most of the time I am quite fond of those hills too. Today, I was in Holyrood Park in the afternoon, looked up in a certain direction, and really I was sick of the sight of it :rolleyes:.
I might try some of the little hills in the PP next Sunday, but I think not heading to the WW or anything ... recovery after the parkrun you understand. If I skip the parkrun I will think of a different excuse ...0 -
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week -6, starting 8th May ->
Monday: nothing
As planned.
Tuesday: no running, 3hour hike (6-7miles, 400m or so)
Took the offer of an evening hike in the Pentlands just outside town to use the sunshine. Just a couple of small hills. I was planning to run my 5miles after, but by the time I got home it was 10:30pm and I bailed.
Wednesday lunchtime: 4.6miles easy (10:43 avg pace)
Mostly grass-and trail run on the meadows from work, the trails very hard and dusty now after the weeks without rain. Had a plan for the evening so took it easy.
Wednesday evening: 6.55miles including 4 long steep hill repeats
My first ever "double" and maybe my last too (wasn't a terrible experience or anything but was only doing this to catch up yesterday's lost run, don't have ambitions in this direction). Originally I'd been planning a short recce of 2hills but I'd been talking to a ultrarunner on the hike yesterday and she suggested that doing 6 long hill repeats would help with the uphill troubles I've been having lately. So I decided I'd do hill repeats on the steep end of Radical Road this evening. The uphill stretch is just over .4miles (say about 670m), and the climb is about 85m, so average gradient over 12%. Also most of the climbing is in the first half, so you have a good stretch of puffing and puffing just to move, and then things are more manageable.
Was not really aiming for the full 6 and hadn't even finished the 1st one when I decided that I would do a max of 4. The stats: first one was @18:20 pace or so, the middle two around 18:00 pace, and the final one @18:50 pace. Nothing is secret on here .... That 18:00 pace for the second rep up is not "the truth" either; I pushed too hard early on off the success of the first rep :rolleyes: and had to stop and wait for a few breaths before continuing (switched the watch off for those breaths). Was more sensible for the remaining reps and just concentrated on moving uphill for the first half+, and pushed a little bit then on the more gradual section.
I was jogging the recoveries as jog-downs without any rest at the top and these were all around 13:00 pace - it's not that easy to gain on the downhill because it's stony and gravelly and the second half is very steep. But good practice for the steeper downhills of the race. Continued over the RR after the last for a longer more gradual descent and the legs were a little bit wobbly at the start of that descent.
Got asked at the start of my 3rd climb how many times I wanted to run up, then a good luck as I continued up. Love the comments from random strangers when doing intervals! (it's been so long that I'd forgotten ...).
Will do these again.
Thurday: 5miles @11:24 avg pace
Just under 5 neighbourhood loops done after 10pm. After yesterday's hill repeats I'd been stiff in both achilli, upper right quad, and more worryingly the upper-side of my left calf. But they'd eased off well during the day and I thought the run might do them good, and I was right. Had planned to do 6miles but was moving at a snails pace from the start and finding the last loop tough so finished a bit early.
Friday: nothing
As planned and I am enjoying it.0 -
->4th May (week -6)
Saturday: 5miles easy (10:17avg pace), 5x100m strides (5.3miles)
After the struggles on Thursday night's run I'd started to think it might be better to skip the parkrun. Getting very sensible these days ... wasn't sure what I'd do and set the alarm for 8am just in case, but was still tired when I woke up so let it go. It'll be July now before I get to test my pace, can't drop another recce and not up for racing a parkrun the day before those hills.
Did a run on one of my Dublin loops that evening instead. Slight progressive nature starting off slow at 10:50 or so, next mile around 10:25 and the others all ~ 10:00. Wasn't so much trying to speed up as to focus on form, to lead with the core and hope the glutes would kick in better. Did the strides on a straight stretch near the end. Very enjoyable run, only annoying thing was bits of coughs. These have been going on for about the last 2-3 weeks, for a while was wondering if it was hills (have had the same thing when doing 7hills training in 2015), and hence I did not mention it here. But beginning to think it's hay fever ...
Sunday: 13.1miles flat LSR (10:41 avg pace)
Late evening run as a big loop round South Dublin, taking in Kimmage, Upper Terenure, Dodder, Rathfarnam, Churchtown, Dundrum, Goatstown, Mount Anville, Stillorgan, Donnybrook, Ranelagh, Rathmines and some meandering through Milltown/Rathgar, then back to base. Mostly consistent though the last few miles were a bit slower, close to 11min pace. Enjoyable run except for a short tantrum waiting for the lights to change at the Dundrum/Taney crossroads. And think the pollen is high, bouts of coughing when I came past any trees (which was a lot of the time). Springtime *begone*.
weekly total: 34.5miles0 -
I love reading about your adventures on the hills HSR
Just wondering if you're being too hard on yourself about your paces.
Sorry, I can't picture those hills so I don't know how steep they are or the terrain but do people really run up them? at full tilt?
The reason I ask is that when I'm doing most of my mountain/trail running, I walk (very fast) up the steep sections and make time on the flats and down hills. I wouldn't have the fitness to run up the steep hills but if I did, I'd say I'd be goosed at the top and not able to run.0 -
Sorry, I can't picture those hills so I don't know how steep they are or the terrain but do people really run up them? at full tilt?
Most people will do some walking up Arthur's seat as it's quite steep from the direction we arrive from... and probably most will walk some of the Blackford steps. The others are not all that steep and it's not unreasonable to run up them - in fact I succeeded with that in my final recce in 2015. Good training anyway to be attempting to run most during the recces.
Certainly not at full tilt though :rolleyes:, I back off and run the uphills slowly.
Kinda like keeping the paces because it gives something to compare against as I progress. I'll be delighted if I get the Radical Road ups down to 17:00 pace after a few weeks.The reason I ask is that when I'm doing most of my mountain/trail running, I walk (very fast) up the steep sections and make time on the flats and down hills. I wouldn't have the fitness to run up the steep hills but if I did, I'd say I'd be goosed at the top and not able to run.
If I was running a marathon up a Donegal mountain in the dark after a day of kayaking and cycling I'd be walking the uphills too .... 0 -
hillsiderunner wrote: »If I was running a marathon up a Donegal mountain in the dark after a day of kayaking and cycling I'd be walking the uphills too ....
:pac:
We walked up Radical Road when we were in Edinburgh and it was bloody steep. Fair play to you... delighted you are doing the 7 hills again!0 -
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Was that you in Terenure the other day? Thanks for the shout(s)!
That was me encouraging you to speed up a bit.
It was my mother got all the attention Sunday, many runners thanked her for coming out as they went past - well at least the runners from the sub-35s and behind, the rest were a bit more focused. 0 -
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week of 15th-21th May (week -5)
Monday: nothing
Planned rest day. Not really needed as the weekend's easy running took little out of me.
Tuesday: 6miles @10:20 avg, then 5x100m (6.3miles)
Back in Edinburgh for this. Late evening coastal loop and then a neighbourhood loop. Slowed a bit in the last couple of miles but generally easy and consistent.
Wednesday: nothing
Not as planned. Too lazy to head out.
Thursday: 7.8miles including 3 Radical Road loops
Yesterday's hill run pushed back. This was planned as 4-5 RR repeats up the steep side of the Radical Road but I was having trouble with motivation so I was playing it by ear. After getting to the top of the first climb I decided I'd let myself take the long gradual descent rather than the jog-down and straight back up ... that makes a longish loop of about 1.7miles, so I'd just do three of these then run home. Timed the paces for the climbs and they were @17:50 and @17:22 for the first and second, so better than last week. Was pushing the pace a bit for the later more-gradual section of the climbs and when I'd got to the top after the second one the legs were wobbly for a while. I did do the third loop also, but at this stage I was "goosed" as we say in Adventure Race circles ... stopped *three* times during the early steep part of the climb to take 5-10 breaths. Possibly had pushed it a bit too hard, was switching off the Garmin for these breaks and the pace at the top of the third was a small bit quicker than the other two. Was able to run consistently once I'd passed the steeper part on the uphill and pushed again a bit on this.
Not a perfect session, but glad to have it done and in the legs going forward.
Friday: 5.3miles easy untimed
5 neighbourhood loops late at night. Had been at a friends flat for a glass of wine and it got late, wasn't sure I'd bother doing this one at all. But when I came back to the house after 11pm the flat upstairs was having another get-together, people chatting outside. So I figured I might as well use the awake-time to do the run. When I turned back into my street after the 5th loop the final guests were outside getting into a taxi.
Saturday: 4miles @10:52 avg pace, 6 hill sprints, .9miles @11:05 (4.9miles)
These are the short neuromuscular hill sprints of 12secs or so, done on a nice sharp hill I've had my eye on for a while. Did the 4miles by running three neighbourhood loops and then heading towards the hill for the sprints, then back home. Took a couple of goes before I had the proper effort going on the sprints.
Sunday: 13.2miles "5hills" recce (400m+), average pace ~11:52 (2hrs 36mins or so)
Slightly reluctant hills recce that got delayed till 6pm because my motivation was low. Took the bus to Haymarket train station about 2miles into the course route and the plan was to run hills 2-7 inclusive: Corstorphine, Craiglockart, Braid Hill, Blackford, Arthur's seat and Calton hill. In the end I skipped Arthur's seat, but overall this recce went a lot better than 2weeks ago:- Corstorphine hill: was taking a new route up towards this hill, but had planned it well and had no problems finding my way there. Ran all the way up expect for maybe two steps on the steep uphill slabs, but that was due to footing and not effort, so essentially no walking. I knew the way to come off this hill just fine, but spotted a nice looking path just after the top that seemed might be a better way of descending. After a while running on this lovely track knew I wouldn't arrive at my usual descent, but tried crossing a field that I hoped was in the right direction. Came out onto a road I don't know at all and had to ask two women for directions to the zoo entrance. I'd deviated quite a way from the usual route .... may have added up to a mile to the route by doing this, will stick to the usual way off this hill in future. The getting-lost and finding-my-way-back was quite enjoyable though, it helped shake off the last little bit of recce-reluctance ...
- Craiglockart: Scrambling up the bank was a lot easier this time after the bits of rain we've had recently, got up without too much difficulty, and then when out onto the path I was able to run all the way up to the top .
- Braid Hill: Ran all the way up to the top, found my route through the golf course without any trouble. By now it was about 7:30 or 8pm so there were no golfers to get annoyed with me. Found the way off the hill fine too.
- Blackford: Ran everything except the difficult steps, walked those (fairly) briskly with tiny little attempts to run on-and-off.
- Calton hill: When I was coming off Blackford hill I had already racked up nearly 10miles and it was getting late, so I decided I'd skip the ascent and descent on Arthur's seat. So came round the side of Arthur's seat instead, and down to the parliament where the climb to Calton hill starts. By now the legs were feeling a bit tired, but I made it up the steepish first half by being careful with pace. When I came out to the main road I saw that the driveway up to Calton Hill was closed off .... don't know why this is, possibly due to the time of evening . Was not going home without 5hills under my belt, so continued round to the tourist entrance. This has a couple of flights of steps but they're small neat little steps like a stairs, and I was able to run up them and all the way to the top of the hill . Did get a few smiles from the tourists still up on the hill, and I probably was looking a bit knackered by now. Stopped at the top with 13.2miles on the watch and 2hr 36- or 2hrs 37- mins on the watch.
Jogged the way down off Calton Hill but stopped at the bottom and walked to the Thai takeaway (with a detour for some lucozade first).
Happy with this recce, despite skipping A's seat. Had the pacing just about right I think, was able to keep going throughout, and although I was a bit tired when I got back to the flat, am feeling good today. It was possibly a bit cooler out than a fortnight ago because of being evening-time, that might have helped. Best thing is that although had my printout of the "picture-log", I didn't look at it once ... and the mistake on Corstorphine was because of exploration rather than not-knowing the way. So I won't have to carry the batch of paper on future recces, hurray.
weekly total: 37.5miles
Had been thinking of reducing the mileage next week to around 30miles, but now I want to try the "6 hills" next weekend. So probably about 33miles. Also hope to do a walking-recce of Arthur's seat and surrounds so that I know the best route in advance.
The other must is to start my strengthening properly again. Last 5 weeks or so have been twice-a-week for the back exercises (that's why I haven't been mentioning them), and only once last week. 0 - Corstorphine hill: was taking a new route up towards this hill, but had planned it well and had no problems finding my way there. Ran all the way up expect for maybe two steps on the steep uphill slabs, but that was due to footing and not effort, so essentially no walking. I knew the way to come off this hill just fine, but spotted a nice looking path just after the top that seemed might be a better way of descending. After a while running on this lovely track knew I wouldn't arrive at my usual descent, but tried crossing a field that I hoped was in the right direction. Came out onto a road I don't know at all and had to ask two women for directions to the zoo entrance. I'd deviated quite a way from the usual route
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hillsiderunner wrote: »The other must is to start my strengthening properly again. Last 5 weeks or so have been twice-a-week for the back exercises (that's why I haven't been mentioning them), and only once last week.
I can't really talk but yes, do this, you're so close to getting to the start line this time!
I just google mapped some of those hills - crikey! Nice work on increasing to mostly running them too.0 -
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Annie get your Run wrote: »I just google mapped some of those hills - crikey! Nice work on increasing to mostly running them too.those hills sound like great fun, fair play to you. Everything crossed for you to make the start line!You're training is going really well HSR, this race will be enjoyable after all the work you've put in.
Thanks all ... it's all fun when it's going well. Will be grand on race day as it's not too sunshiny as like Ososlo (and probably one or two others ...), I don't do well in the heat. It's like the Cote d'Azur here these days, I've just ordered some sports sunscreen.Do you carry water or food during your training?
Hi Neady, I don't, the longest recce so far has only been 2 1/2 hours, and I've been able to finish that without help. I have an on-and-off coughing issue which I think is affected by gastric stuff, so I prefer not to eat or drink if I have to. When I was doing recces in 2015 there were a couple of times I had to buy emergency Lucozade at a chip shop around 10-11 miles into the route, but haven't had to do that yet this year ... I do always have some money on me just in case.0 -
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Am off the roads and into the pool this past week, and looks like strengthening is going to be main theme for a month or two. Surprise surprise :rolleyes:. Here we go again!
22nd-28th May:
Monday: nothing
As planned.
Tuesday: 5miles @10:38 avg, then 5x100m (5.3miles)
On the suburban coastal loop after work, before dinner. Didn't really notice any problems though maybe the left ankle was slightly wonky. Not sure though, and I did the strides without any problems.
Wednesday: 5.9miles with 2 Radical Road loops (11:28 avg pace)
Done in the evening sunshine, a cut-back from the original plan of four Radical Road uphill repeats. This didn't go all that well, I had to stop twice on each of the climbs, though held out longer the second time. On the first climb I came past a couple of Americans and got some "Go girl" motivating comments (I was back running at this point and think my stops had not been spotted) ... on the second climb I was standing taking a few breaks and a little Scottish girl came over to ask me "Was I ok"?
Let the watch run throughout the climbs including stops, just-over 17mins for the first climb, just over 18mins for the second.
*Now* for the main feature. Had some twinges on this run: on the way to the Park I felt a couple of twinges from near my ankle, when turning the foot in some direction. It settled for the next while and it was fine on both uphill climbs, but came back with a bit of "ankly" sensation doing the grassy descent from the second loop. Did do my stretches at home (for once), but calf stretches didn't seem to "bring" any response. Ankle a bit stiff. Pretty sure today was the first day I noticed it.
Thursday: 1.25miles easy (sore calf), 600m swim
Had my stuff in work and went out to do a run on the meadows but the ankle was a bit stiff even early on, kept going for a while as it wasn't too bad, but it wasn't going away and I even thought I could could feel some soreness in the belly of a muscle so I came back walking to the office.
Had my swimming gear in the office as it happened - about the 6th time in recent weeks it'd been carried in. So I travelled to the pool for the first time in ages and did 12x50m difficult lengths, stopping between them all. Then I seemed to do something to my left shoulder and it wasn't going away, so I just went home. Not my day!
Friday: 60mins aquajog
At lunchtime because the pool was going to shut for a Competition set-up at 2pm (nearly every week there is a different Gala). Usual aquajog session including 1,2,3,4,5,4,3,2,1 mins "effort" with 1min rec, then 10x(30secs sprint, 30sec rec). Not a peep from the ankle/leg doing this, which was great, means I can do it again.
DETERMINED to stay off the injury for long enough to sort it this time. Have a real "carrot" in the form of the Hills race. Unfortunately the weekend ahead is Marathon weekend in Edinburgh, not a hope of getting a physio appointment. But I'd caught it early so was hoping a few days rest would sort it.
Did loads of Googling of what I should do for indeterminate calf/ankle injury: ranging from calf stretches, mobilisations of the ankle; then for strengthening .. stair drops, balance on foot stuff, and band-resistance exercises on the foot. No swelling and insignificant pain so planned to start at least some of these.
Saturday: 60mins elliptical (8.9 "km")
Ankle was still 'catching' this morning and had the idea to feel-around and noticed some tight spots in the tendons around the ankle, so did some of the press-hold-move trigger point release of Gary Crowley. Seemed to make an immediate difference and when I was walking places in the afternoon the ankle seemed to have freed up a good bit. Still had a bit of soreness in the calf.
Went to the gym early evening and did 40mins with incline 2, resistance 5 @183 cadence (6km); then to make it more like hill-running, 20mins of incl 10, resist 5 done at 173 avg cadence. The 10 is still only about halfway through the incline gears (didn't check after 20), but it's hard to "run" without the handles at steeper settings. Gym was warm and I was sweating buckets from 15mins into this, a rare experience.
Sunday: nothing
Ankle/calf no worse but I ran out of time and never made it to the pool.
weekly total: 12.5miles, 1aquajog (60mins), 1elliptical (60mins)
Didn't manage to improve the back/core work, again only 2 times this week ....
29th-4th June:
Monday: nothing (and quick physio assessment)
Some twinges on walk to work but nothing major. Was doing some surfing for physios without any hope of finding someone, and I spotted that Run+Become (running-shop) had a lunchtime drop-in with a physio. Thought it would be to heal the wounds of the marathoners but in fact it's a regular thing that happens once a month, and there was only one other person there to see her today.
It wasn't an in-depth assessment but we went through the usual stand on toes, and hops, etc, and she thought I hadn't done anything serious. Said I couldn't have torn a muscle anyway passing those tests. She said the underlying cause was hip stabilisation trouble (weak muscles) with the left knee inwards-drift much worse than the right. Have heard the weak hips verdict before in an appointment with ecoli/MylesS but had never sorted it out.
instructions: Stay off Google, stop checking and testing the injury, and if 2days go past with everything perfect try a flat run. Made an appointment to be properly assessed about the underlying issue on the following Monday and to take steps to fix this.
Tuesday: 60mins aquajogging (same as Friday's session)
Wednesday: 60mins aquajogging (usual session)
Aquajogging and all the pool stuff seeming very safe for the injury. Still getting twinges walking around and it was a bit worse walking to work on Tuesday morning (after two days of 0 cross-training), but the only thing that was different apart from the days off was extra walking the day before.
Thursday: nothing
Not any worse, just taking a rest day. Not fixed either!
Friday: 20x50m freestyle (1000m)
Fewer twinges today walking to work. Did 1000m in the 25m deep half of Commonwealth at lunchtime, as 50ms. Not shutting for a Gala but I had an appointment for hair that evening and didn't want to swim after as the couple of days after the hairdresser is the only time I ever look presentable. Didn't put any structure in the swimming but tried not to hang around too much at the breaks. Easier than previous swim attempt because of the shorter pool, but harder to count, had to do a few extra lengths to be definite I was really over 1000m.
Saturday: 35miles cycle
Twinges when I was walking around doing shopping in the morning, but improved a few hours after. It was too late to make the deep end of the pool, and I didn't want to swim and mess my hair by swimming so I went to cycle 20-25 miles along the coast in changeable weather. Noticed that the cycling was giving absolutely no challange to the calf so I continued further than I planned, on to Gullane ... had some rain on the way, and the lightening was starting as I arrived into the village, so I parked my bike outside the posh German bakery and hid inside for 30mins having a latte and Black Forest gateau. Cycled back home in improving weather with not a peep from the calf/ankle. Got "hey" shouted out the window of a white car as I came out of Aberlady on the way home, not doing anything but minding my own business, wearing a cycling helmet, not far into the road or near a traffic lights. Another yell about 3miles later and assuming it was the same people as there probably weren't two white cars with the passenger window open shouting out at cyclists.
Sunday: 35miles cycle
Exactly the same cycle as yesterday in better weather - ditching *another* opportunity of social contact for more exercise. "Determined" (obsessed) to keep the fitness strong for the return to 7Hills training :rolleyes: .... Did a extra little bit out of Gullane village to get it over 35miles for sure.
Brought my camera along today and on the way back I stopped a few times to take photos of coast and flowers. Passed by two pairs of faster cyclists dressed in lycra on the journey out, very friendly hi's as they went past. Met both pairs again later, in one case they were in the grass to the side, the man of the couple had taken a tumble into the verge on the stretch outside a village.
weekly total: 1swim (1000m), 2aquajogs (2x60min), 2cycles (2x35miles)
strengthening: Did get my act together and managed to do the back+core 4days/7 ... first time I've achieved that in 6-7 weeks.
Also did some raised clams and sideline-squares to make a start for the hip weakness, say 1.5days/7 (half-baked attempt Wednesday, properly Sunday).
And it seems this is to be my future for a while ...
Cycling caused no trouble for the ankle/calf and from Saturday lunchtime I could say the leg was "perfect". So I was going to try a short jog today, perfect timing before the physio appointment. Unfortunately could feel the ankle as I came down the stairs this morning, though the calf was fine. Tried a short run on the grass but bailed after .2 miles ... wasn't terrible, but ankle not "fixed" and even feeling the calf slightly, so I came straight back.
Monday 5th: physio appointment
After we'd done all the Q&A and injury history and recent-experience and all the hops and walks etc, the physio thinks it is a stress fracture *reaction* of the Fibula. She's reluctant to put a window of time on it, but we'll meet again at the end of June and until then I can aquajog, swim and bike as much as I want, even long sessions. And do my back+core exercises 5-times a week (which it seems will go some way towards addressing the hip stabilisation stuff) + clams and sideline squares.
So no racing in the immediate future.
Looks like I will be seeing a good bit more of this view:
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Oh HSR I'm so sorry. That's terrible luck and so close to the race. You must be so disappointed. Jesus a stress reaction .... you must have some threshold for pain.Annie get your Run wrote: »Oh no! I don't believe it so sorry to hear that M. Incredibly frustrating for you.
Ah, it's fine. I had *no* problem believing it. I wasn't even surprised being honest.
It's not even particularly sore! (as usual ..). But it's only a "reaction", not a stress fracture yet.
Probably I had been building up the effort a bit too fast (was staying to 10% increases but there was the hill increase as well). Given my past injuries, I probably need to be extra careful and will have to "grow" mileage even more carefully in future, with cut-back weeks built in. And strengthening :rolleyes:.
And if that doesn't work I might have to accept I'm destined for the scrapheap swimming pool. That's probably the biggest disappointment. Now I don't hate swimming/cross-training but it doesn't have the buzz of running and doing the odd race.
But it's not the end of the world, and possibly the strengthening will reap benefits.0 -
Really sorry to hear this Hilly, I've been looking forward to reading the 7 Hills race report as much as you've been looking forward to racing it!
The S&C really is a necessary evil, isn't it ?
Best of luck with the rehab and I hope all well before you know it. Fingers crossed for you.
Maybe sign up for one of those swimming galas 0 -
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Thanks BG. I'm ok with missing the race, just a bit jaded as I've been down this road a few times in recent years.Bungy Girl wrote: »The S&C really is a necessary evil, isn't it ?
It seems so .... part of the trouble is that I don't have confidence it will work :rolleyes:. Mainly that I won't be able to sustain it, but there's a bit of doubt that my biomechanics are so rubbish it mightn't work regardless.
Will be putting those thoughts aside for the upcoming months to make a real commitment to testing it out.Bungy Girl wrote: »Maybe sign up for one of those swimming galas
"maybe". I figure I'm lucky they're letting me into the pool for now. 0 -
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ThebitterLemon wrote: »S&C will and does work, but in my opinion it's very important that you work with someone who is experienced and knows how to tailor a plan to your individual needs.
Thanks TbL. It is great to hear that it might work.
I think I do have someone good at the moment. Have not worked with her before but she is extremely thorough, taking notes of every detail from tests and proddings ... and aiming to fix the underlying cause. This is different from the usual physio I see, while very well-known he tends just to focus on the current injury and getting that fixed.
Anyway, we'll see, it will depend on myself as well as the physiotherapist unfortunately!
Was great to read your positive news from the surgeon. Please be careful with those miles. 0 -
hillsiderunner wrote: »Thanks TbL. It is great to hear that it might work.
I think I do have someone good at the moment. Have not worked with her before but she is extremely thorough, taking notes of every detail from tests and proddings ... and aiming to fix the underlying cause. This is different from the usual physio I see, while very well-known he tends just to focus on the current injury and getting that fixed.
Anyway, we'll see, it will depend on myself as well as the physiotherapist unfortunately!
Was great to read your positive news from the surgeon. Please be careful with those miles.
It might be worthwhile having a recommended S&C personal trainer put you through your paces for a couple of sessions. I got exercises from a physio, but ended up doing them wrong and not having other exercises to progress to. Much happier now that I've someone watching both my form and progression.
TbL0 -
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ThebitterLemon wrote: »It might be worthwhile having a recommended S&C personal trainer put you through your paces for a couple of sessions. I got exercises from a physio, but ended up doing them wrong and not having other exercises to progress to. Much happier now that I've someone watching both my form and progression.
Actually the plan for the next physio appointment is that I'll run through the exercises I'm doing so far and she will check my technique. I do have a lot of Pilates under the belt over the years so I think on the bodyweight stuff I'm probably close. I'll find out soon!
If I go the route of actual weights that would be a different matter :pac:, I think I would need to be booking someone professional.0 -
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12th-18th June: more cross-training and back exercises. Was in Ireland this past weekend to try to help out an rebellious elderly relative (an exciting life I lead :rolleyes:), so some little interruptions to training.
Monday: 60mins aquajogging
Usual session after work, worked better doing the tempos this time. The lifeguards are getting to know me in there, had some chat from the young guy poolside about how fit I am :pac:. He's been wasting his free-swimming it seems, only doing 30mins once or twice a week.
Tuesday: nothing
Tired and skipped the planned swim.
Wednesday: 60mins aquajogging
Usual session, was late arriving to the pool and had just the hour to do this before we had to get out for closing.
Thursday: nothing
Travelling and nothing done.
Friday: nothing
Thought I'd have time to go to Swan leisure this morning, but I'd overslept and spent the rest of the day up to Drogheda and back. Had packed my swim gear and taken it on the trip North, but there was only 45mins of lanes left when I arrived back into Rathmines that evening. And to change. And their habit of pulling-up the lanes early. I left it.
Saturday: 1hour spin, 800m freestyle
In Swan Leisure, first the 60mins shared between two different gym bikes. Did the middle 40mins as 3mins "hard" (higher resistance), 2mins easy, and I was working a good bit in the hard intervals. Cannot comment on how many miles/kms I did as bike 2 was giving exaggerated readings that I don't even think could be kms. Very hot in the gym today, drank loads of water.
800m in the pool done as 16x50m. Was tight for time with another trip North to do, and I think this is the first time I left this pool voluntarily instead of having the lanes ripped out.
Sunday: nothing
Couldn't get to sleep for ages the night before with the heat, overslept and then the Father's Day stuff (not organised by myself I might add ....) took over.
weekly total: 2aquajogs (2x60mins), 1 spin (60mins), 1swim (800m).
exercises:
4days/7 for the back/core stuff, 3days/7 for the raised clams and sideline squares. So not too bad (though technically the "Sunday" ones really happened on Monday ...)
Back in Edinburgh now and had another appointment with the physio today to look at the strengthening. She has taken the decision to streamline the back/core stuff and I have a new set of harder-but-fewer exercises - more dynamic than the ones I was doing. We will meet again in a month or so and at that stage we'll be looking to introduce weight-bearing stuff.
The fibula is a good bit better but not quite there yet. I'm going to increase the walking to 5miles/day for the rest of this week, and if that goes ok, will start some walk/jogging.0 -
Having one of those hair-tearing days, taking 15 minutes to focus on something *controllable*, lower the blood pressure and make the corridor safer.
19th-25th June
Monday: nothing
Still in Dublin with a trip North to see the rebel of the family, and I didn't get up in time to do the swim/gym before that. Discovery of the day was that Drogheda -> Dublin airport is *much* faster than the 16 through town.
Tuesday: nothing
Physio appointment with the new strengthening exercises arranged.
Wednesday: 60mins aquajogging
In the pool after work, usual session. No open space this evening so I had to go into the slow swimming lane to do this, but they were all doing breaststroke, so there were no collisions on overtakes. There was some impressive diving going on in the Dive pool but I was not distracted and pushed well on the tempo and sprint sections.
Thursday: 1000m freestyle
Reluctant swim that got better as I continued, mostly 50ms but forced myself to do a couple of 100ms near the end. Got a little boost near the end of the swim when I noticed I was passing out someone in the fast lane alongside.
Friday: nothing
Can't remember what the excuse was today :rolleyes:.
Saturday: nothing
Various plans for cycling, swimming, all bit the dust.
Sunday: 42miles miles cycle
It could very easily have been 3rest days in a row, but I forced myself out in the afternoon. Nice on the way out but the sea was rough, and when I turned back I had the wind against me. Had gone out a bit past Gullane before turning round and noticing the wind, so stopped in the village for coffee and eclair before getting back on for the push home. Difficult stretch from 30miles where I was pushing against the wind on some exposed sections (trees swaying back and forth, rough sea), was relieved to finally turn inland for the final 5miles home. But BBC Weather was only showing 15 mph when I checked the weather after getting back.
weekly total: 1swim (1000m), 1aquajog(60mins), 1cycle(42miles)
strengthening:
A bad start. First 2days/7 for the "old back/core" regime (had got stuck into them in advance of the physio visit). Psychological difficulties getting to grips with the new strengthening; even though shorter, it's harder (though not *that* much harder it must be said): for that there were 2 lame attempts, and done properly 1day/7.
Had also planned to take the walking up to 5miles/day this week in preparation for starting walk/jog. Went ok for the the first few days but by Friday the leg seemed slightly different, so backed off on walking it for the weekend and pushed the RtoR back a bit.
26th June-2nd July:
Monday: 60mins aquajog
Usual aquajogging session after work, worked hard. Have really been getting quite a bit out of these sessions in this injury-block, hope it will make a difference when I am back on the roads.
Tuesday: nothing
Skipped the swim. And also skipped the strengthening....
Wednesday: 19miles cycle
Along the coast in the evening after work, if I'd known the distance I would have added on a mile to make it neat. But happy to have made it off the sofa. Windy night and had to push against the wind going out but it didn't shift mid-cycle, so I had the wind at my back for the return leg, a nice change. Sea very rough.
Thursday: nothing
Skipped everything.
Friday: 45mins aquajog
After work, without the sprints because I was tired; had been an accomplishment to make it to the pool. Realised later I never had any lunch ...
Saturday: 1200m freestyle, walk/jog attempt1
swim: 11x50m, 4x75m, 2x50m, 2x100m, 50m all freestyle in the 25m pool. Was another reluctant visit and I wasn't really feeling it, thought of Ososlo doing her million laps to force myself to continue.
There were a couple of fast swimmers in the medium lane today so there was a "speed" focus to my swimming, especially the 75ms where I was putting in a spurt to avoid overtakes. One of them moved into the fast lane towards the end* so I was able to slow things down and get two 100ms in.
walk/jog: 6x(4mins walk, 1min jog), 5mins walk home: was quite wary putting weight on the left leg at the start of this, but it went ok, and two days later the leg is all right I think.
Sunday: 32miles cycle
Along the coast as usual, but the wind was light and the sea was calm, so easier coming back in than recent spins. Saw some little bunny rabbits roadside, checking back to the previous time it seems they like to hit the verges at teatime. No camera again, kicking myself as the little one I saw on the return leg stayed sitting alongside the road for ages while I was checking for my camera.
This was another late evening cycle, so there was another trip to the takeaway for curry chips to eat in front of the TV ...*and* fruit and a big glass of milk, have taken action on the diet this past month in case it's affecting the injuries.
weekly total: 2aquajogs (60min, 45min), 1swim (1200m), 2bikes (51miles)
strengthening:
3days/7 only. It's all psychological and probably related to head-biting mood all week. Will do today's batch in the office before heading home to make sure they get done and will generally HTFU on them this coming week.
*I stroked his leg as he was getting out to switch, had been coming up to the shallow end and stretching my hand out to grab the wall. He did not stop me either ... 0 -
hillsiderunner wrote: »*I stroked his leg as he was getting out to switch, had been coming up to the shallow end and stretching my hand out to grab the wall. He did not stop me either ...
I'm sure someone will be along at some point with some smart comment on strokes, not me of course
Was he cute?! 0 -
Annie get your Run wrote: »I'm sure someone will be along at some point with some smart comment on strokes, not me of course Was he cute?!
He was in good shape but had one of those silly little beards ...
*AND* he was going way too fast in the medium lane.0 -
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10th-16th July:
Monday: 60mins aquajogging
Done after work, and I worked *hard*. Have now really tapped into the right effort for sprints and was gasping even after the first few - 9th and 10th were a bit lame because I was goosed.
Tuesday: physio appt, walk/jog 6x(1jog/4walk)
The ankle niggles had increased Monday after two days of absolutely no weight on the leg (only cycled Saturday, and couchsurfed Sunday). Only thing I could pinpoint were the dynamic side-planks where I was supporting my weight with the foot/ankle. So I got an adaptation to support with the knee to take any pressure off the ankle. Also got a fix of my dynamic bridge (was not bringing the leg out to the side) and also 4 new standing exercises. Am to do them every second day. Today was not that day, nor the day after, nor .....
Physio wasn't so worried about the niggling and suggested stepping back the walk/jogs rather than stopping entirely. I did the 6x(4mins walk/1min jog) in the evening, not a great idea as I had niggling from the ankle during and after.
Wednesday: 60mins aquajogging
Usual aquajogging session after work right up to closing at 9:30pm. Worked hard and had to take an extra 60secs after the 7th sprint before getting in the last 3.
Thursday: nothing
Travelling today and nothing done, not even strengthening
Friday: nothing
In Dublin. Had hoped to swim and spin in the morning but got up late, and was off to Drogheda to sort family stuff (oooofffftt).
Did do the first go at the strengthening since my appointment, but only did the original exercises, not the new ones from Tuesday.
Saturday: 55min spin, 1000m freestyle
Pre-lunch workout. Just under 22 "whatevers" on the "variety" setting of the Precor bike - quite difficult, I was sweating 10mins into this. Then into the pool for 7x50m, 5x100m, 1x150m. It felt easier than usual to do the longer sections but I think the 25m pool helps with that.
Was out for dinner/drinks in the Merrion Inn in the evening. Had another go at the strengthening before bed but it was the same as before just doing some of the original exercises ....
Sunday: 65mins spin
Swan leisure again before lunch, 24.7 whatevers on the variety setting this time. It seemed to be a slightly easier workout than yesterday and I wasn't pushing quite as hard. No strengthening this evening as I was tired after a 7th-birthday and from mowing the lawn etc (excuses excuses).
Still no proper go at the new strengthening. Had been skipping the walk/jogs as well so the leg was beginning to feel pretty good by now.
17th-23rd July:
Monday: nothing
Too late up to swim, another trek up to Drogheda with my brother as company this time. Came back to Edinburgh in the evening and was wrecked and never did the walk/jog or the strengthening. Left my brother in charge of the family responsibilities for this week though and he seems to be making progress.
Tuesday: 5mins walk, then 6x(1.5min run, 3.5mins walk)
The plan was aquajogging but it was a lovely sunny day and I let my head be turned the suggestion of a BBQ after work, and a trip to the pub after.
The leg was really feeling very good by now after a week of various reasons skipping the walk/jogs. So when I got back to my flat that night I threw the runners and sports bra on and did a walk/jog round the neighborhood loop.
Wednesday: 60mins aquajogging
Little bit of niggling after yesterday's walk/jog, but only minor. Aquajogging after work and pushed hard as usual, got back home and was too tired/lazy to do the strengthening.
Thursday: 3mins w/u, 6x(2mins jog, 3mins walk), strengthening
Walk/jog at lunchtime mostly on grass, only minor niggling. Forced myself to do the new strengthening in the office before typing this (will have to the strengthening in the office in future I think, it's too dangerous leaving it till the evenings).
Strengthening exercises:- Front Plank + Alternate Leg Lift (30secs, 2sets)
- Side Plank on Bent Bottom Leg with Top Leg Lifts, 2 sets each side (to failure, which is about 20 lifts)
- Bridge with Leg-up-and-out alternating sides, 2 sets (10 lifts each side)
- Squat to wall, 1 set (10reps)
- Split squat, down and up, 1set each side (10reps)
- Single Straight-leg tip forwards, 1set each side (10reps)
- Knee Drive-through, 1set each side (10reps)
).
Cycling this evening I hope.
Am sorry to hear Ososlo is gone from the forum ....0 -
hillsiderunner wrote: »10th-16th July:
Monday: 60mins aquajogging
Done after work, and I worked *hard*. Have now really tapped into the right effort for sprints and was gasping even after the first few - 9th and 10th were a bit lame because I was goosed.
Tuesday: physio appt, walk/jog 6x(1jog/4walk)
The ankle niggles had increased Monday after two days of absolutely no weight on the leg (only cycled Saturday, and couchsurfed Sunday). Only thing I could pinpoint were the dynamic side-planks where I was supporting my weight with the foot/ankle. So I got an adaptation to support with the knee to take any pressure off the ankle. Also got a fix of my dynamic bridge (was not bringing the leg out to the side) and also 4 new standing exercises. Am to do them every second day. Today was not that day, nor the day after, nor .....
Physio wasn't so worried about the niggling and suggested stepping back the walk/jogs rather than stopping entirely. I did the 6x(4mins walk/1min jog) in the evening, not a great idea as I had niggling from the ankle during and after.
Wednesday: 60mins aquajogging
Usual aquajogging session after work right up to closing at 9:30pm. Worked hard and had to take an extra 60secs after the 7th sprint before getting in the last 3.
Thursday: nothing
Travelling today and nothing done, not even strengthening
Friday: nothing
In Dublin. Had hoped to swim and spin in the morning but got up late, and was off to Drogheda to sort family stuff (oooofffftt).
Did do the first go at the strengthening since my appointment, but only did the original exercises, not the new ones from Tuesday.
Saturday: 55min spin, 1000m freestyle
Pre-lunch workout. Just under 22 "whatevers" on the "variety" setting of the Precor bike - quite difficult, I was sweating 10mins into this. Then into the pool for 7x50m, 5x100m, 1x150m. It felt easier than usual to do the longer sections but I think the 25m pool helps with that.
Was out for dinner/drinks in the Merrion Inn in the evening. Had another go at the strengthening before bed but it was the same as before just doing some of the original exercises ....
Sunday: 65mins spin
Swan leisure again before lunch, 24.7 whatevers on the variety setting this time. It seemed to be a slightly easier workout than yesterday and I wasn't pushing quite as hard. No strengthening this evening as I was tired after a 7th-birthday and from mowing the lawn etc (excuses excuses).
Still no proper go at the new strengthening. Had been skipping the walk/jogs as well so the leg was beginning to feel pretty good by now.
17th-23rd July:
Monday: nothing
Too late up to swim, another trek up to Drogheda with my brother as company this time. Came back to Edinburgh in the evening and was wrecked and never did the walk/jog or the strengthening. Left my brother in charge of the family responsibilities for this week though and he seems to be making progress.
Tuesday: 5mins walk, then 6x(1.5min run, 3.5mins walk)
The plan was aquajogging but it was a lovely sunny day and I let my head be turned the suggestion of a BBQ after work, and a trip to the pub after.
The leg was really feeling very good by now after a week of various reasons skipping the walk/jogs. So when I got back to my flat that night I threw the runners and sports bra on and did a walk/jog round the neighborhood loop.
Wednesday: 60mins aquajogging
Little bit of niggling after yesterday's walk/jog, but only minor. Aquajogging after work and pushed hard as usual, got back home and was too tired/lazy to do the strengthening.
Thursday: 3mins w/u, 6x(2mins jog, 3mins walk), strengthening
Walk/jog at lunchtime mostly on grass, only minor niggling. Forced myself to do the new strengthening in the office before typing this (will have to the strengthening in the office in future I think, it's too dangerous leaving it till the evenings).
Strengthening exercises:- Front Plank + Alternate Leg Lift (30secs, 2sets)
- Side Plank on Bent Bottom Leg with Top Leg Lifts, 2 sets each side (to failure, which is about 20 lifts)
- Bridge with Leg-up-and-out alternating sides, 2 sets (10 lifts each side)
- Squat to wall, 1 set (10reps)
- Split squat, down and up, 1set each side (10reps)
- Single Straight-leg tip forwards, 1set each side (10reps)
- Knee Drive-through, 1set each side (10reps)
).
Cycling this evening I hope.
Am sorry to hear Ososlo is gone from the forum ....
You did all that S&C in your office??? If that was me the cleaning lady would be needed with the mop!
You obviously work alone
TbL0 -
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ThebitterLemon wrote: »You did all that S&C in your office??? If that was me the cleaning lady would be needed with the mop!
You obviously work alone
TbL
It's hardly anything I think, only 1-2 sets of anything. There is plenty of scope for progression the physio says, we will be meeting again in a month or so :cool:.
Yeah I have my own office. With a glass panel to the corridor! I didn't get any comments today but have been spotted rolling my piriformis on a tennis ball in the past.0
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