Hot 'n' humid

It's amazing that the average temperature on today's run was 21.5ºC, and I'd guess upper 90%s humidity. Initially it was raining so I was 'boil in the bag' with a jacket on but feared I'd have too much wind chill without it. Luckily on Houndkirk Road the wind was behind me and that meant I achieved a Strava achievement for the first time in ages.

It's become increasingly harder to receive one of these as I'm being more cautious in training and getting older every day. Also today should have been run at an easy pace although the heart rate data suggests I isn't take it quite easy enough.

I took a few photographs of autumnal leaves but they are all rubbish as there was so little light they are grainy and blurred.

5 years on...

After hearing last night's weather forecast for today I didn't hang around after breakfast. I wanted to be out and about before it became too hot. Seemed like a good day for my Blacka Moor 'half marathon'.

From the outset I felt tired, heavy legs, hot; even though the air temperature was moderate at a mere 19ºC. I admit that I didn't push myself but by the end I'd really had enough.

Looking back at my GPS data I first logged this route in the summer of 2013 when I was 1 minute per km faster! I don't have heart rate data from that run so can't compare 'effort'. I'm aware that I kept my heart rate low today whereas historically I used to try hard on every run, but even so, it still felt tough today.

Blacka half marathon

It was a hot, humid morning. I didn't want to irritate my ankle so went slowly!

At least my heart rate reflected my lazy approach! I did get tired and once home I was aware of my right ankle and left knee, but just niggles.

Wet on Blacka Moor

The weather forecast was indifferent when I set off on my Blacka Moor loop and for the first 40 minutes or so a T-shirt was fine. As I came out of the trees rain started which became progressively heavier as I approached the summit of the moor. It was clear that I'd have to put on a jacket if I wasn't going to become cold.

On Houndkirk Road the rain was at least on my back but the wind had got up and I couldn't face doing the short exposed section to Oxstones. Dropping through the plantation the ground was wet and slippery and I half wished I'd chosen shoes with a bit more tread.

My right ankle/calf coped until after 19km, so perhaps the slightly greater drop of the Ultra 290s is important? My left knee was fine although I set off with a little shin tenderness (where did that come from) and now it's a bit more noticable.

Slowly through the mist

This week I'm starting to increase the distance a little after a step back last week. The basic half marathon distance felt to be the right point so long as it was done gently. I made a great effort to start very gently (not all that difficult as all my joints were stiff) and to aim for an even pace. I did very well on the effort aspect as illustrated by my heart rate.

Pacing was fairly consistent but I should have been a bit faster in the second half to match the downhill gradient and give an even GAP. I was held back a bit by discomfort related to my right ankle, I feel it was tightness, or even mild cramping, of the peroneus muscles as it was a few inches above the level of my shoes. I'm going to the physic on Monday so I can hear her opinion.

I'm gradually coming to the decision my right ankle is irritated by lengthening of the muscles as much as the edge of the shoe. That is a low heel drop shoe is part of the problem.

Going slow

This morning's run brings the week's total to just over 30km which is still feeling a struggle after my enforced break early in 2016. I focussed on a gentle approach and watched my heart rate quite closely which is shown by the data.

 I was succesful in my plan to have maximum heart rate of around 140bpm and walked a number of the steeper ascents. Of course the result of this attention was a slow run, actually the slowest I've ever done this particular loop.

It's notable that in 2013 I was quite a bit faster. I don't think this was due to being 3 years younger or better fitness, more that I wasn't so aware training zone. I'll bet that I worked hard on that run, it was the first time I'd done the 'Blacka half' and I took a day off work to do it. I wasn't wearing the heart rate monitor, and didn't document how I felt, so we'll never know!

A decent long run at last

I've been able to build on last week's 20km and today managed to do 23km and thus exceed a half marathon distance comfortably. Of course the pace was slow as I was working on limiting my heart rate but it felt great to be out for over 2 hours.

The route was my Blacka Moor half marathon as described in the (almost 3 year old) video above. The day started a little cool but with the ascent onto the moor the sun came out and I was plenty warm enough for the rest of the trip.

Last week I complained of feeling tired as soon as I left the house and today it was apparent that I was on the cusp of being ill last time. Today I was negligibly faster but found the run far less 'work'. It's also been an easier week physically as I've not done a swim at all.

A rather sparse week due to feeling lousy

It was hard work

I'm still finding my neck to be stiff even after a physiotherapy session and a massage a few days after that. It is improving but I'm waking up with it tight and noticing it by the end of the day. Tuesday's swim irritated it so I cut that short and have avoided going again as I really want it to settle own.

This morning I ran my Blacka Moor 20km route, missing out Oxstones. The run was hard going from the outset. Within the first km my right ankle was being rubbed under the lateral malleolus by the size 9.5 RocLite 315s. Throughout the run I felt lethargic, with stiff legs and a lack of energy. My left knee niggled when I walked so I restarted running. I aimed to keep my heart rate below 140 which I managed fairly well. I've realised that the first 15 minutes or so always have a high rate unless I'm walking. I had put it down to worn-out, cold batteries or dry contacts on the sensor, but really I think it is more to do with my body settling down. Usually I set off on long runs after an early breakfast and I imagine that it's hard to know where to direct blood flow or estimate physiological demands. So the heart goes a little mad to make sure all 'clients' are satisfied. After a while I have settled in ('warmed-up' I suppose) and the heart rate matches effort more sensibly.

Overall the pace came in under 7mins/km which is OK but in terms of perceived effort the run was tough! I'm now wondering if this is a sign of overtraining or whether it was just a day when I didn't perform especially well.