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.

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?

Slightly hungover

Last night we were out for dinner with my employer and didn't get until 01:00 this morning. Naturally I woke up at the usual time and despite feeling a little groggy decided that it would be wise to get out and about to burn off a few alcohol calories. I'd an errand to do on Abbeydale Road which made doing a section of The Round Walk a sensible route.

 It's been sunny for practically all of the last 6 weeks (at least!) and this long grass in Meersbrook Park show how dry the countryside is.

Elbow week 1

No swimming but a fair bit of arm exercise has made my left elbow slightly aching now. After the DOMS from circuits I didn't want to do the exercises on Friday and although Saturday would have been ideal I cut the hedge - and wielding a large hedge trimmer was sufficient effort. This morning I took the chance to do them soon after breakfast and found that they were quite straightforward and didn't cause any pain at the time.

This afternoon I've been tidying the woodshed and sawn a stack of wood; although I'm right handed the left got used in moving the timber.

Elbow rehab

The physio and I agreed on Monday that as my elbow is not healing it is time to start some focussed rehab. By working through a set of exercises it became clear that my left arm and shoulder is distinctly weaker than the right. Exercises such as press-ups didn't seem to hurt the elbow whereas front raises were a little painful.

So I have a progressive plan now to strengthen the whole chain. I'm to start with the exercises least painful, mostly to build shoulder strength and stability. When they can be done pain free I'm to move on to loading the elbow muscles and tendons.

This evening's circuit included stacks of press-ups and shoulder presses and I was only vaguely aware of my elbow, so that was spot-on. It'll be interesting to see how it is tomorrow, I think the rest of me will be tired as it was a tough session.