Coal Aston paths

Today has had lovely spring weather, a far cry from the months of rain that characterised the start of 2026. I took the opportunity to complete another small section of my rights of way project, focussing on some paths to the northeast of Coal Aston that I'd missed in previous visits.

A region around Birlehay is now completed

It's a mixed area, mostly arable farm land but interleaved with small woodlands, villages and paddocks. The fields around here accumulate water in wet weather and don't seem to drain at all well, so paths are often wet and muddy. Paths across fields south of Povey Farm seem to be in the process of being lost. There were historical arguments that walkers should walk around crops but nowadays the law is quite clear that cross-field paths should be cleared. In some places even the stiles are lost or the hedgerow unbroken. A wet-weather task might be write to the local highways authority.

Trees in a hedge between two recently-sown arable fields

The terrain could be described as 'rolling countryside', so there aren't any significant hills but even on today's fairly short run there was nearly 500m of ascent. Much of that was slippery mud, so not an easy circuit.

I'm currently troubled by plantar fasciitis in my left foot and the physio has speculated that it may be aggravated running in mud, where forces can be higher and unpredictable than on a well-made path. My habitually tight calf muscles probably don't help either. Some online advice promotes stretching and roller/ball exercises and like many runners I'm aware these can benefit mobility but tend to neglect them.

Endless pool #1

In my ongoing quest for freestyle coaching I'd been following up on local coaches. A personal recommendation never replied to me, a local group is full with a waiting list, and others are some distance away. I did find a fairly local coach with an endless pool who had a short notice cancellation and does one-off bookings (as well as blocks) so I drove over there is morning.

The pool was larger than I'd expected and nicely pre-heated to a pleasant 30 degrees. After a brief chat I was in and on a warm-up swim. Despite the warnings not to race the flow, I did, and ended up with a scrappy short stroke, head-up and feet banging on the bottom. The coach tried to reassure me that everyone starts off badly!

As is so often the case, my initial problem is a falling leading arm which I'm aware of and can control better at a relaxing pace in the local pool. However, this showed that it occurred when stressed, which is probably the case for many, especially in tougher open water conditions. I then did catch-up drill with a snorkel, which gradually went from tough and claustrophobic to relatively comfortable. Even with the snorkel I was nodding from side to side until I focussed on watching myself in the submerged mirror.

Despite my self-belief I was also stopping the stroke just below my waist and so losing the last bit of power that I could use. With small paddles I then had to repeat the catch-up, with a full length stroke. Without a rush! Every few strokes I was aware of a 'good' stroke where things came together and after a few minutes I was bale to manage with a faster flow rate. The flow is a hard task master, any relaxation in pace and you're pushed back, moreover there isn't the momentary rest, and big breath, that occurs at every end of the pool. 

The last drill was catch-up with fins, again, I was aware of the variable quality of strokes. I was also starting to tire. Although I was setting the pace, fins and paddles increase the physical load and in combination with the relentless flow I found that I had to pause fairly often.

We finished with a swim which felt very hard work, I was tired and in the absence of fins my legs were leaden. In the hour the coach had covered a lot of ground. Some video and commentary will be emailed to me but I'm summarising key points while I remember:

1. Focus on keeping leading arm high and forwards when breathing, don't rush;
2. Look straight, no nodding;
3. Extend the power stroke backwards as far as possible;
4. On recovery focus on reaching forwards to avoid submerging my head, actually keep reaching after each entry!;
5. High elbow is good, but not breaking the water, visualise the catch over a ball and keep the upper arm at that depth;
6. Count strokes and rest with fresh focus if it rises rather than retrospectively looking at data.

Swimming lesson #6

I've completed the block of 6 lessons that I'd booked and have mixed feelings about the time. Today I narrowly missed the 2minute/100m goal but I think it's fair to blame that on other people in the pool who I had to avoid. For some reason there wasn't a lane booked for my session, especially important as the pool was busier than usual, presumably due to half term. 

So how have I found the, rather expensive, sessions? On the positive, my sprint pace in an 18 metre pool has improved but I believe a significant proportion derives from faster and more powerful turns. My evidence for this is that my pace gain in a 22 metre (i.e. 25 yard) pool is far more modest. I have additionally noted that my arms tend to enter the water rather wide and should be streamlined better. Also to breath more promptly and not turn to the side for too long. 

However, I feel the 'intensity' of the coaching has been low. I've barely received a teaching tip per session and those I've had, I've followed-up myself on YouTube to gain more insight. In my opinion, I've spent rather too much of the time on 200 metre sets from which I've developed few insights. Overall, the sessions seem more as though I've swum with a critical friend rather than a professional coach. The former is OK, especially when I don't have an effective swim buddy, but not entirely what I had hoped to be exposed to. The coach himself was very personable and a pleasure to chat with between sets. In retirement it's helpful to meet someone early in their career and making plans for the future. I still have plans but they tend to be shorter term!

I fully appreciate that as an adult learner it's my responsibility to develop, and I have fulfilled that role. I've listened, watched videos and re-read sections of swimming books I've got. Likewise there are physical limitations in my strength and mobility, but as before, I've looked into flexibility exercises and continued with practice swims and my circuits classes.

My data shows a modest improvement in sustained pace which is great, but unfortunately it's not as marked as I'd hoped for. Perhaps it's unrealistic, but I'm still thinking there's a near magical technique tip out there that will break my plateau.

Burbage loop

This morning's weather forecast was for crisp, cool sunshine. The first dry day of 2026 perhaps? I'd planned a 20km route into the edge of the National Park with a friend. There'd be a few km at each end, to and from home. That would give me the longest run (or run/walk) I've done in many weeks. 

The forecast was spot-on and we were blessed with a fairly still day, with a little ice and even a thin layer of snow on Burbage Moor.

On Burbage Moor (with Thanks to A, I carried a camera but failed to deploy it!)

The ice caused us to be  cautious of our pace, some rocks were slippery and puddles camouflaged by a hard coating. The lovely weather had encouraged many people onto the moors so we had to pay extra attention to thread our way in places without disturbing others.

Our pace was gentle, partly because of the ice, but largely due to our shared lack of fitness. Ice and hills gave many opportunities to slow to a brisk walk but with my eye on the clock we couldn't slacked too much. I'd promised that we'd complete the 20km in 3 hours. Towards the end I was aware of light cramp in my left calf and hamstring, as tends to be the case.

The Porter Valley is fairly deep and steep-sided for an urban park

I also found that I was generally tired and found the descent and ascent across the Porter Valley on my home especially tough. Once I'd reached Greystones road it really is all downhill.

A little more mileage

This morning's run felt like hard work and I took some photographs as an excuse to take breaks and not run beyond Oxstones. The brook in Limb valley was fast-flowing due to the recent rain. Near the plantation and up to the trig point there was a light mist limiting visibility.

The brook in Limb Valley

Looking back at my records this is the first week in many that I've run more than 40km in the week. I know that's not a lot for many runners but it's always been my target, although rarely met consistently. Over the last few months I've been limited by my aversion to rain, supervision of workmen and trying to improve my swimming skill and fitness. Perhaps that unaccustomed load explains my tired legs?

Swimming lesson #4

Today I achieved the objective I'd set for this block of swim coaching.

Screen shot of coach's phone stopwatch in an 18m pool

This was my second 'sprint' attempt today, the first was 2:01, which would have been satisfactory, but to break the threshold, even by a fraction of a second is great. Over the last 2 weeks I've been focussing on longer sets, up to 350m, whilst concentrating on form, which seems to have paid off.

My plan for the next few weeks is to continue with my endurance programme but to also include a 88m sprint test in my session. My target time will be 01:45min which sounds faster than I've ever managed...

Swimming lesson #3

In my second lesson the key learning point was to try to extend my reach so the catch is initiated further ahead of me. After a few practice lengths I tried a 100m set and could feel that I was reaching the pool end after fewer strokes. I managed this to be one of my fastest sets, but tired thereafter. I also felt aches in my shoulders for a few days.

Over  Christmas I've been to Heeley pool and practiced this, often over shorter sets where I've aimed for  a good pace and form, rather than stamina. Sometimes I've finished my session with a longer set with a pull buoy in an attempt to train arm stamina. Although the data is rather ragged I suspect that I have managed a 2 minute pace over 50 yards more frequently.

Today's lesson was very much building on the pace and stamina aspects. I did manage 36m in 40 seconds which is equivalent to a 01:50min/100m pace which would be great if I could sustain it! We then alternated paced 100m sets with 200m stamina with technique sets. Amongst this I managed my best-yet of 02:07min/100 but wasn't able to get close to this again. Notably, I tried 3 lengths, hoping to hit 1 minute, but was far slower. I was definitely tired.

It's also important to add that my pace at Heeley is slower than in this 18m pool which I put down to gaining from the push off even though my turns are slow. I think a short-length benefit is found for most swimmers.

My conclusion thus far is that I am manging to tidy my stroke marginally but that I am limited by some element of stamina, more muscle fatigue than aerobic.