A week away

We've been to Pembrokeshire for 5 days for a bit of rest and sunshine. After a long journey I went for a short, unsuccessful run from the hotel. One footpath was blocked by rather hostile calves, cows and bullocks and another was terribly overgrown. My third choice of route had ground churned by hooves concealed by long lush grass. Being a coward I slowed to a brisk walk but even so I managed to tweak my left ankle. I couldn't call it sprained as I knew at the time it wasn't that bad, and now I know for sure, but it hurt and promised to impede holiday walks and runs.

Looking across to Ramsey Island (certainly not a swimming spot!)

I don't think it did adversely affect the two walks we did although by the end of the second I was aware of it. The coastal path is well made and has some great views, it's probably easier terrain than the Cornish equivalent.

I'd hoped to manage a short swim (or even 'dip') in the sea at either one of the popular beaches or a tucked-away cove but didn't find a good opportunity. I need to get into a habit of having kit with me, either in my rucsac or the car.

The coastline certainly has lots of well known swimming spots although I was slightly put off by a colleague mentioning that one of their son's workmates had been swept away whilst swimming near Tenby. The popular places are quite spread out across Pembrokeshire and therefore not always very accessible as travelling around is fairly slow.

Watch that ankle!

Leaving the house to drive to Hatfield I managed to twist my right ankle ever so slightly whilst avoiding an overgrown rose bush. I did the same last year! My main concern was whether I'd injured myself with 2 weeks to go before The Big Walk 2017. Anyway the water was warm although the venue busy due to it being a lovely day and the triathlon season being underway.

On previous sessions I've ended up with calf cramp and disappointing pace so today I decided to try to minimise kicking and rely on the buoyancy of the wetsuit for body position. It felt easier, indeed as I was doing less it really should have done. I didn't get cramp (although I was aware of a slight hint just before stopping) and I was slightly faster than previously.

I was only a little bit faster but considering that I'd expended less effort that count as a win. Before getting too complacent though it's worth noting that the male course record is less than 10 minutes.

Ankle!

My legs have felt tired today after yesterday evening's interval runs. To make matters worse I've managed to tweak my 'delicate' right ankle whilst watering hanging baskets in the garden. I hope it settles quickly and is barely a sprain. I've got ice on it.

Ankles and the woods

Since the minor sprain of my left ankle nearly 2 weeks ago both ankles have been a bit delicate. Seemingly I have started to irritate them again with the edges of my shoes. The Red Brookes shoes were especially bad on the run to the circuit class and I threw them off the minute I arrived. The circuit was mostly abdominal muscle work so I didn't miss shoes  on the whole.

For today's 10km-ish (it was nearer 9km in the end) run to be gentle to my ankle I wore the low cut Runnegade shoes. This distance seemed to be fine and they weren't irritating. I think this confirms the the problem with these shoes is not the neoprene cuff but their reduced heel drop. Hopefully I'll gradually get used to it.

October 2015 Week 9 Session 2

Overall I don't enjoy my swim sessions. I always get somewhat cold and I don't find much excitement in 60-plus lengths of the pool. However it is good non-impact upper body exercise and is ideal when I've an injury. It seems presently that I always have something not quite right in my lower limbs!

Session requires progressive increase in intensity and once again I found that difficult to achieve. In the first superset I managed well, the second tailed off and by the third I was too tired to keep up any decent pace at all. There are several things I've noted here:

1. I don't think my endurance and power are increasing as fast as Julian might have though from the plan he's given
2. I know when I am tired as I lose feel for the water and my arms just seem to pass through
3. There's an optimum pace above which more effort yields little reward

My walk to the pool and then into town wasn't a problem for my ankle although I kept a slow pace and have been very careful when stepping down stairs. I've iced and applied gel twice. I'm hopeful that the sprain is mild and I can start strengthening soon - I've asked the physio for advice.

Stanage sprain

Today's weather forecast was superb and the reality didn't disappoint. I headed up Porter Clough and Long Causeway to the edge.

Although there was plenty of water running off the fells I chose this route as most is solid underfoot and it affords excellent views.

My pace was generally gentle with a goal to keep my HR below 140bpm as I've set previously for long runs. This naturally set me to walking some of the inclines and on my way to the edge I was interested in taking photographs.

Unfortunately early on whilst negotiating the uneven stones on the edge, not aided by having the sun in my eyes, I twisted my left ankle. Initially it was pretty painful and I was reduced to a stroll. After a few minutes I managed to pick up the pace into a fair walk but didn't want to risk upsetting it further. Naturally I was at the farthest point  from home and taxis etc when this occurred!

The sudden slowing shows the occurrence

Once I reached the road I tried a gentle jog and found that it wasn't painful so long as I kept a short, fast gait. So that set my plan to return directly home on the road, which is the shortest route anyway. I had planned to go a little further via various tracks but that didn't seem wise and nor did I feel in the mood to do more than I was committed to.

Judging from 'Dr Google' I have only a Grade 1 sprain since I can walk readily with only minimal stiffness. There's no clear swelling although there is localised tenderness.

As soon as I done my essential shoe cleaning and protein drink duties I applied an ice pack whilst drinking coffee. During the afternoon I've had ibuprofen gel on it and I'm icing it again as I write. I'd had high hopes for getting some mileage done during these holiday days but now it looks as though gentle walks will be my limit for the next few weeks. I'll have no excuse not to go swimming!