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. 

Staveley Works

Today I slowly ran the remaining rights of way in the south east corner of my map. I've visited the Chesterfield canal several times now but I'd not been able to reach some paths north of the canal as the footbridges (on footpaths #11 and #12, but of which parish?) have been dismantled, although not apparent to me on the RoW closure register. On this run I approached from the north with an acceptance that I'd go as far as possible and then retrace my steps.

The footpath network on both 1912 and contemporary maps (from NLS)

The maps show a clear route between Barrow Hill and Staveley so I was hoping for a clear run today. From Barrow Hill, heading south east the map shows the path to be fenced, which is very true. So often a path is placed between aging posts with a good width. However, here the path is just wide enough and bordered by high steel fencing with signs threatening trespassers. The land either side is featureless gravel, so not especially inviting anyway.

Trapped between two fences!

After a few hundred metres of being trapped in a rat-run I wasn't able, or perhaps willing, to pass beyond the railway underpass as it was flooded with foul-looking water.

At home, I discovered that the 'Works' is the dismantled remains of the Staveley Chemical Works (aka Devonshire Works) which was started around 1912 (so just after the survey shown above presumably) and finally decommissioned in the 1990s. It was developed to refine byproducts of the iron and coal industries and widened its output in subsequent decades to include chlorine gas and sulphuric acid derivatives (eg oleum). 

The paths are still shown at the height of the works' activity (from NLS)

An online search will take you to a number of aerial photographs of the site and videos by urban explorers of recent years. Significantly, the site has been linked with excessive cancer incidence in workers and poor waste management practices that have resulted in at least one documented industrial accident. On that basis I'm in no rush to trespass, although, in theory, the area has been cleaned-up prior to proposed redevelopment. The Chatsworth Estates has been the owner of the land throughout its intensive use in the industrial revolution, leasing it to various people for iron extraction and chemical manufacture, and will presumably be the freeholders of any new houses. 

Oxstones before Christmas

After day-break I ran up to Oxstones before I needed to get ready for Christmas day activities. The weather was chilly, but not frosty, with fair visibility. 

Red sky in the morning

Importantly, well to me at least, I arrived at the stones in under 59 minutes without too much effort. My goal is to do the ascent in under an hour, but for the previous month or so I'd been unable to achieve it. I'd begun to wonder if that pace was behind me. I'm relieved to find that the hour-plus times were perhaps an indicator of minor illness or tiredness.

Swimming lesson #1

Since retiring I've been swimming regularly but, despite an attempt to plan sessions to build pace and endurance, I consider that my performance has plateaued. Admittedly (like everyone) I'm aging but I feel I could do better. A few weeks ago I signed up with Swim Now and my first session was this morning. I discussed objectives with the coach, suggesting that I'd like to achieve a 2 minute 100m. I thought this might need less than 10% improvement but actually I need more like 12% as I have been judging myself in a 25 yard pool.

In today's session I was given a few tips, mostly to reduce drag:

• Keep arms closer to my head when reaching, especially on the left
• Keep legs closer to each other - note a bonus when toes touch
• Aim for a slightly faster kick
• Don't rush reach, make an effort to pause whilst arms ahead
• Be more snappy with turns to save time

During today's session I managed to take a few seconds off and achieved 2:09min/100m twice. The hotel pool is only 18m long so there is a potential advantage over a 25m pool if turns are fast and powerful. I suspect that a high proportion of today's gains came from more timely turns.

My practice will be to  try some intense 100m sets and then close with 'steady' longer sets for endurance. I'm also going to aim to improve flexibility around  my neck and shoulders with the goal of being able to improve my streamlining, if only marginally. I've downloaded a video from Siska Systems and will see if that helps me at all. 

After yesterday's circuit class my arms feel quite heavily worked with a swim and stretch.

First snow of the winter (for me)

Today's weather forecast predicted a high probability of rain but I didn't let that put me off my regular run/walk to Oxstones. Recently I've been tired and not managed to reach the stones in an hour, or on one occasion, not even completed the run. I'd even wondered if lugging 500g of camera uphill was slowing me down, I didn't have that excuse today.

This time I was happy to continue to the moor although I was delayed a little by the jacket off/on/off/on ritual due to getting warm in the woods whilst ascending and then being cold in open fields. In the plantation, a warm ascent phase, it started to snow, not a lot, but enough to show that winter has arrived.

Snow time in Lady Canning Plantation

There was a little more on the ground at Oxstones but it was cold and my fingers were too numb to bother with a photograph.