Review at end of August 2019

This spring was disappointing in terms of exercise as a niggling left achilles became an issue I felt needed rest (if nothing else) and my left arm (seeing pattern here?) was only barely coping with swimming.

By taking some months off running I think the heel is much improved. I'm now starting to bring back in running and I've managed 20 minutes in a single easy run and 17 or so as part of a 80 minute brisk walk. I'm aware of minor discomfort of this level of use but it seems to settle. I also moved to Altra zero drop, yet cushioned shoes, which feel less stressful than Vivobarefoot, whilst offering lots of toe space. I'm disappointed not to have been able to do multi-hour runs through the summer but I hope that I'll be ready for 2020.

In early summer I started with a new swimming teacher  who is very local which is a blessing. He's also a bit lower cost which means that I can have afford more frequent input. We're still consolidating many aspects of my stroke, I feel the most important is my head position when breathing but I'm not sure how to conquer that. I've only been to Hatfield a few times but have supplemented it with other lake, lido and sea swims and I'm getting more confident of my ability to manage a little cold and the vastness beyond indoor pools. I wonder if my notionally 'warm' Appkit wetsuit is a little large for me as I feel more flushing than I do with the rather tired HUUB, which therefore isn't as cold as I feared it might be.

The circuit sessions and recommended exercises from the physio are important adjuncts and even help when there is hedge trimming to be done.

Easedale Tarn

The path started smooth, tarmaced and level, or even downhill, so the atypical summer sun was bearable at a moderate jog. As the gravel started the incline appeared, a stealthy attack on progress. Soon the surface was 'improved' with ankle-cracking slate slabs spaced to catch careless toes. An erosion solution with a hidden cost to health? Approaching the valley head progress slowed as rocky steps formed the route, occasional at first but progressing into a staircase too steep for running by city dwellers. Laborious steps and loose gravel formed the barrier to the corrie lip where the cool water was revealed beyond a soft carpet of mountain grass.

A literal dipping of toes was refreshing but all too brief. On this terrain a Grade Adjusted Profile reveals the cautious runners where descent pace is less than ascent. The fear of loose stones and uneven steps precipitating broken arms and teeth decelerates those with more imagination than skill. Short sections of firm trail are an opportunity to make progress ever more so as the curve shallows. The ankle-slabs were fewer whilst retracing steps, so the pace must have been better, or technique quickly learnt. The tarmac though is now uphill, through a village with tourists curious at the flustered runner. Why is the last 100m of a run always uphill?

Christmas week in Spain

We've had a very pleasant and restful week in Java visiting my parents and getting into the countryside. I arrived with an unpleasant cold and the weather was wet and windy so for the first few days I didn't get into the hills or sea as much as I'd hoped. Nonetheless taking it easy helped my recovery and for the second half of the week I felt a bit more normal.

The trails around Benimuraell are a favourite walk and easy to navigate, just as well as the highest point was in mist. The 'Mozarabic trail' is amazingly well engineered tot make a safe ascent up and around a limestone buttress.

We also walked the tourist path up to Cabo San Antonio from the port, descending through urbanisations to the old town. The paths in this area have been improved over the last 20 years and together with GPS mapping it's far easier to get around the nature reserves that ever before. However, do take care, the paths are steep in sections and change rapidly, so don't get caught out if you're not ready for it! A few years ago fires killed the pine trees and now they have been felled the headland is comparatively bare. Low scrubs are established but it'll be some time before the path is hidden in the trees as it used to be.

I also went for two short trail runs, I didn't have time for any long runs and perhaps wasn't well enough to put in the work either. Early in the week I ran up to the edge of the La Grandella, mostly through the urbanisations. The planes are supposedly protected land and haven't been built-up and I hope that stays the case in the future.

 Even though this is basically an urban run, it's over 200m of ascent from the coast to even this level so I took a few walking breaks! My second run  also included a few walks as I ventured onto the lower slopes of Montgo; one again the route was limited by time and underfoot the rocky paths and water-worn limestone can be treacherous. Although I have used IGN maps on paper and via Viewranger, this area is very well served by Viewranger's Landscape maps which indicate contemporary (usually) accessible routes very clearly.

In under 9km there was 300m of ascent, only a fraction of the total ascent of Montgo but even so this gave great views over the countryside around Javea and showed that there are limits to the residential areas.

Beforehand I'd hoped to swim every day but arriving ill and in poor weather didn't help me start a habit. The waves were sufficient for surfing and for a beginner sea swimmer that made the water too severe. The coats nearest the hotel was far more rocky than I had expected making it an unsuitable entry and exit point. So I had to walk to safe beach area and messing with access to the apartment and these various barriers I only managed to get in the sea once, for under 10 minutes. But that's a start and I was very pleased with being plenty warm enough (in a thin wet suit) and being able to change out of it quickly enough on the beach to not get cold.

All this mention of cold indicates my major issue in England, but with the water being at 14°C it was in the same order as summer swimming inland at home. Notably my wetsuit and hat took over 24hours to dry on the patio at the apartment so daily dips would have been a bit more cool and damp.

Southern Bernia Trail Run

I've been visiting the Costa Blanca for almost 30 years now and have always wanted to hike on, or up, the famous Bernia and Puig Campana. Until today I've not managed it due to them being 'too far to get to', 'too big to attempt alone' and other rather weak reasons. Having noted that hiking routes on Bernia are plentiful online I decided that I had to start to get a feel for the mountain, although avoid the scrambles for now; I've not got a head for heights.

Using the excellent ViewRanger app on my Android tablet I planned a loop of around 25km using a combination of IGN and open source mapping. A large proportion of the distance was on minor roads and forest trails but that fits with my running programme.

Bernia is prominent above the suburbs of Altea

From the hotel to the base Bernia was easy but the ascent through rather upmarket urbanisations was steep enough that I walked quite a lot. Gradually the building stopped and after a short, undeveloped section of road, a stone track led off steeply.

This track was restored in 2014 and is clear on ViewRanger's free mapping

For the path I assembled my poles and used them to help keep a good rate of ascent. It didn't take long to reach the wooded slopes and the small fincas hidden amongst the trees. I contemplated continuing uphill further but decided I didn't have enough time. Even though  I'd ascended over 600m the sharp ridge was much higher and not very welcoming unless you're a proper climber.

I passed two signs for the fort on my way to the tourist road down the hill and must return to visit the fort as it's reported to be pretty straightforward. Once on the road my descent wasn't rapid as it was too fast for my aged knees and it wasn't until I was on the flood plain that I could pick up speed again.

A very pleasant 24km circular route from Altea

I was very content with a pace of 7:20min/km over a trail with mixed terrain and would happily extend it by the few km needed to pass the fort.