1km point re-achieved

I'll admit that today's 1100m swim was in 2 sets and I was assisted by the pullbuoy but the point is that I still swam just over the 1km mark and was moving for just over 25 minutes. That feels like progress, so long as I can move my arm tomorrow morning!

Just as a reminder, the pullbuoy set was all bilateral breathing and I put effort in towards the end and brought the pace to 2:05min/100m. Mostly I took it pretty easy, focussing on form, especially keeping my right leading arm high whilst breathing.

Snorkel time

Another week of swimming and my arm is doing OK. I'm aware of pain and stiffness in my left elbow still but if anything it's becoming less each day now even tough the arm is in use. Circuits last night wasn't very arm based but lifting and throwing a 7kg medicine ball repeatedly is a fair load.

In line with my policy of trying to improve bilateral breathing, today I swam most of the distance with the snorkel. That's not bilateral at all but it is still symmetrical! That's the main thing. My body seemed narrow and I worked to get a good weight transfer on both sides although I was aware that I wasn't rotating very much. Breathing through the snorkel was hard work even though I breathed on every stroke. I suppose there is a large dead space and resistance which conspire to reduce respiratory efficiency, that is a training load. There are many videos online about the technique gains offered so I should ignore pacing - 'process' not 'outcome'. Lots to practice.

Back in the water for 800m

On Monday the physio found that my left arm tested to be as strong as my right even though there was a little pain during the loading. On that basis I'm considered to be well on the road to recovery. So swimming is back on the cards although clearly it is important that I restart very gently.

On Tuesday I swam 10 lengths fairly gently and today 14 lengths. After the warm-up I did a set of bilateral breathing assisted by the pull buoy. It seems to make sense after asymmetric pain and injury to try to develop a bilateral style. Since I'm not pushing for speed or endurance currently there's also logic in trying to be neat, so there the reach, high elbow, bent arm, rotation and elbow-led recovery to try to maintain in my stroke.

Previously my arm was sore in the morning g after swims; it was fine on Wednesday and I hope it's OK tomorrow. Actually recovery is improving as my arm became quite sore after tough circuits on Wednesday and was stiff early Thursday.

Elbow pain rehab ongoing

After quite a few months I suspect that my right elbow is showing some improvement. I'm doing a variety of shoulder and forearm strengthening exercises for both arms although I only feel them in the left. When I load the joint and in the morning I'm very much aware of discomfort. However it does seem that I'm getting stronger and that the load which induces pain, or stops use, is increasing.

This morning whilst tidying magazines I spotted this.

From Outdoor Swimmer August 2018

I agree with this short item in its entirety. I found the paddles a great training aid for positioning and I felt the training load on my chest. However I do think that engagement of my forearm was part of the set of problems that overloaded my elbow. When my arm is stronger I will be reintroducing the paddles into my programme but in a very gently way.

To the Tabular Hills

My long-for-me run was postponed from Saturday to Sunday but with the bonus of being based next to the North Yorks Moors. I planned a 25km run northwards out of Pickering, picking up the Tabular Hills Walk before returning south to Pickering.

My workflow of Viewranger on Android via gimporter to Garmin 935 worked a treat to set up a instant route to follow. However this approach doesn't work when the route is diverted, as it seems to be in the quarry. As it was a Sunday I allowed myself to hunt around in the quarry for the path to Haugh Rigg. However being sandwiched between quarry workings and a live rife range I had to accept that I'd missed the track.

I resorted to the road and then a sunken track to Newton-on-Rawcliffe. Next time I'm in the area I'll have to try descending along the ridge into the quarry to show the correct route.

Next my route continued through the lovely woodland of Stony Moor, which is no doubt boggy when the weather is normal, along the Tabular Hills Walk to Cawthorn Moor. I must say that I was finding the run to be hard work and was glad to note 'only' 10km remaining.

In Cawthorn I headed south, off the signed walk through expansive fields with Pickering just visible in the distant valley.

I finished off with a few km along the A170 back to town. I must admit that even though there were no obstacles I started on a run/walk routine to stay comfortable as I'd a week of hiking ahead of me.

Not stopping whilst running with someone else

Today's run included the ascent of Porter Clough. I used to run this weekly and always found it a tough little hill. I set off fairly gently but met another runner just after Forge Dam cafe. We chatted on the climb and I determined to keep up with him. It was a struggle and left to myself I would have gone more slowly. I thought I'd have achieved a reasonable time but actually my time for the clough was one of my slowest! Looking back at the data my heart rate was falling in the steepest part, perhaps I was running out of power in my legs? I was breathing hard though!

Maybe I also need to acknowledge that I won't achieve the times of 5 years ago?

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.