Rudyard Lake 5 miles, 427' ascent

This and that, seedy sockage and Staffs Moorland AC's Rudyard Lake 5 miler

I have been increasing my training mileage slowly.  A five hour + two hour back to back went without any special protest from my left leg.  I will run my usual 27 miler this weekend as the longer of my back to backs.  Apart from the total freeze up following the Brecon 40 there has been no real link between pain and running.  I am beginning to think that the pain following Brecon might have been the result of 8.5 hours sat at a desk followed by the long drive down and back, rather than the run.

Reeds in one of the Miry pools - My local route, lovely plumage.  The path (right) was under knee deep water from May last year until this April..

I am experimenting with running my back to backs on Sunday and Monday.  Running the shorter run after work on Monday gives me Saturday (and Friday night) back.  The only problem I can see is that the recovery time between runs is some ten hours longer and this may negate some of the benefits of running back to backs.

It has been a real joy to run free in the countryside this year.  Though summer was late in coming, the ground had already been drying for some months.  Paths have reappeared from underwater and leaves are green again instead of last year's white mildew, yellow and diseased browns and blacks.  Every interval has its particular glory, linden blossom, roses and honeysuckle are amongst the present pleasures.  The seasonal nuisance is, of course, grass seeds.  They get everywhere, but particularly fill shoes and it is amazing how sharp seeds can be when they manage to stand on end.  They also become so enmeshed in the knit of socks that removal takes ages.

 Grass seeds waiting their chance for free distribution

Nettles and brambles are also starting to take over and some paths are now nearly invisible.  Sadly, many of the paths around Newcastle under Lyme have become permanently overgrown through lack of use.  It seems that people tend to keep to the municipal areas and the paths immediately off them.  Stiles and signposts are often missing or in such poor condition that there is little, if any, evidence of where a path should be.  Many others paths have been fenced off, hedged along or suffered other abuse by landowners.  Well over half of the paths that I know of have suffered one or both of the above, some are parts of national long distance routes!  I hope that this neglect does not lead to the loss of these public rights of way, but I am sure that it will eventually.  A subject for a future page or post, methinks.

The twenty fifth arrived, I became a year older and Staffs Moorlands AC held the last but one race of their Summer Series - Rudyard Lake.  The afternoon had felt cooler than it has been, but by six thirty the breeze had dropped and it was very warm.  I shared the car with Sarah once again, unfortunately her doctor had used the 'R' word that very afternoon and she came to help (or watch as it turned out).

Rudyard Station - Rudyard Lake Steam Railway.

The route laps Rudyard Lake, registration was at Rudyard Lake Steam Railway - Rudyard station, the the route started a little way up the track.  Starters were well strung out due to the fairly narrow path.  I was towards the back and I and my immediate neighbours became distracted by a lovely border collie that had slipped its leash and had come to find its owner.  Eventually we noticed that everyone else had started running and thought we had better do the same just as someone turned up with an empty leash.

The outward route followed the course of the old North Staffordshire Railway, the route that the present narrow gauge track follows.  The path is firm and flat, good going if you like that sort of thing.   I wound through a large gaggle of slower runners, with some difficulty, then a runner I had met before shouted a cheery hello.  She was running at a good pace and I stayed with her as we steadily caught and overtook one runner after another.  This kind of behaviour is unusual for me, early and on the flat, however; I had made a slow start, I felt that I should up my usual pace for an almost flat race and I was rather enjoying the company.

Though my companion's pace was a little faster than mine would have been, I felt that I could keep up and so made the effort.  As we neared the end of the lake she noted that we were maintaining a 7.5 minute per mile pace.  Given the very slow start this average seemed a little fast for me and as we rounded the lake I wondered if I had enough in reserve for the ascent ahead.  A couple of other runners had joined us and the four of us made our way into the trees.  I managed OK as the path steepened, to my surprise my companion from the start dropped back to a walk and jog for a while, I thought she had been doing better than me.  At the same time the other two pulled ahead and I ran most of the rest of the race on my own.  On the ups and downs of the narrow paths near the end I caught and over took one of the runners, as the paths improved near the dam and close to the finish he passed me again.

 

Rudyard Lake - A public domain image, not taken on the day

I crossed the dam to a cheer from Sarah and as the finish came into view I decided I might as well use any spare energy I had to close the gap between me and the runner that had re passed me.  I entered the finishing tunnel at a fair pelt, only to find that there were several people standing around in it!  I shouted "WATCH OUT" and managed to side step the first person only to find another two people ahead.  The person directly ahead, who had his back to me, then bent down to pick up something he had dropped.  I managed to side step back, only brushing the person to my left.  I am not sure whether these people were runners or not, whoever they were their behaviour was pretty stupid!

I cleared the crowds round the tunnel then found a sensible place to watch my companion for the first half of the race come in.  I could not see her so decided to walk back to the car for a drink,  On the way I passed her at the side of the path, she had come in while I was still extricating myself from the crowd.

I am not sure what my time was as I forgot to set my watch, I think it was around 43 minutes (41.47 confirmed).  I used to run this distance in under 40 minutes on my quicker lunch break runs!  I'll blame the heat.

Biddulph Grange Country Park

Cool runnings and Biddulph Grange Country Park, 4.5 miles, 538' ascent

I love the sunlight, but I am not that fond of the heat.  Fortunately my regular run is mostly shaded so I have been able to enjoy saturated colours without getting too hot and bothered.  On Saturday I ran fairly late in the evening and was treated to special views from the low angle light and woods scented with wild woodbine.

 Footpath to Wood Lane - Apedale, off the Newcastle Way

Sunday's run ventured into the open enough for me to start to get acclimatised to the heat (Long Tour of Bradwell can be scorching), while still being very pleasant.  Despite the sun there is still enough moisture in the ground to maintain beautiful lush greens in the landscape (and a fair bit of mud on its surface).

Bracken covered clearing - Apedale, near Wood Lane

Thursday's Summer Series was Biddulph Grange Country Park.  Sarah Clough and I travelled together once again, Sarah was mended enough to run this time.  

This was a lapped race of three laps.  The course started near the visitor centre then headed east into Spring Wood lapping the wood to return past Fish Pond (actually a small lake) to finish across an open field.  A lap is very similar to the Country Park suggested walking route ("..with steps & some steep climbs. Allow 1hr") except for the open field parallel to the outward path.

My leg was feeling stiff again, but it was too hot to warm up with the thoroughness of last week.  A canter round the field suggested I would not survive the three laps, I hoped things would ease up when I got going, they usually do.  After all, a day seated at a desk and a couple of hours driving would make anyone's legs stiff.

Registration at the visitor centre - Biddulph Grange Country Park

The outward leg and sweeping turn of each lap is predominantly uphill and steepening all the while.  The return leg is mostly downhill with a little level running by the pond.  I started the first lap at a very steady pace then, when my body had reconciled itself to the fact that I was making it run on a very warm summer's evening, settled into my normal amble.  The usual game of passing on ascent and being re passed on descent took place, with each lap the number of re passings grew fewer which was gratifying especially as the finish was downhill.  

I was quite tired by the end of the second lap, I also turned my ankle sharply, but not so badly as to prevent me finishing.  The third lap seemed easier than the second though my pace had slowed.   Despite guzzling half a litre of isotonic before the start I was thirsty half way through the first lap and I was now so dry mouthed that speech was difficult.  I crossed the open field to the finish dreaming of the other half litre of isotonic and without challenge.

After clearing the finishing tunnel my thoughts turned to cheering Sarah in, these thoughts were quickly wrestled to the ground by the desire to get the top off the drink in the car.  I got back just in time to see Sarah walking down the field after finishing.

Fish Pond - Biddulph Grange Country Park

 We changed and headed off to the Talbot Inn for a social pint and wind down, another good evening out.  Sipping beer outside the pub as the sun went down was the first time I had felt cool in several days,

I finished in around 42.5 minutes, there is no doubt I could have made a bit more effort on the level and downhill stretches, but it was too damned hot.  The ankle hurts a bit though it will do for the weekend if I don't provoke it.  My left leg seems to maintain a constant level of stiffness whether I run on it or not. so I will continue to up my long runs in preparation for the Long Tour of Bradwell.

A week off and Oakamoor 5 mile, 770' ascent

Staffordshire Moorlands AC - Oakamoor Hilly, Multi Terrain, 04/07/13 and general reflections including socky issues.

Not a good start to this week.  I bailed on the North Devon Marathon due to my nagging leg injury.  I just couldn't face more than 400 miles of driving, uncertain food and outrageously expensive camping with a leg I didn't trust to stay the course.

I have had a short break from work this week, which usually means an orgy of running in the Peak district.  In an attempt to rehabilitate my injury I have foregone that pleasure.  I am hoping to increase my weekend back to backs over the next few weeks while keeping weekly mileage to around 40 miles or less.  In this way I hope to be fit for the Long Tour of Bradwell in August.  With luck I will have support for that event which is only a short drive away.

Looking back towards town on the footpath from Burgess's Wood to Watermill's Wood on my lovely local five and a half.  

A very pleasant five and a half mile run on Tuesday had given me even less confidence in my leg.  I arrived at Oakamoor determined to do something, but prepared for a DNF result!  In consequence I was extra thorough with warming up and stretching, even doing some fast shuttle runs which is unheard of for me.  Poor Sarah was in a worse state than I, her collection of injuries is preventing her from running.  She decided to come along and marshal which was fortunate for me.

Bridge and Weir on the River Churnet

The route started by the old signal box on Mill Road and followed the road for around a quarter mile before heading up Red Road then into Moss's Banks.  This first, and most of the subsequent ascent, was on very narrow paths which made overtaking difficult.  This was a little frustrating for me as ascent is where I tend to gain a little time.

Gathering for the start on Mill Road

The following running in woods, zig - zagging and turning about before reaching Mill Pond was very pleasant indeed.  The views were beautiful - sweeping, textured layers of subtle green shades I cannot share as my phone does not resolve leaves well.   A fluo' jacketed Sarah was at a couple of the junctions.  Supportive as marshals always are, it was especially nice to have a personal touch to the encouragement.

I held my own on the steeper descents.  I feel I am making a lot of progress in this area of technique, though it has to be admitted that recent runs have been rather less demanding than, say, the Manx Mountain Marathon (now 'Isle of Man Mountain Ultra').  The gentle declines were another matter and a few of those used to a fast pace overtook me.

Most of the real ascent and descent was over in the first three miles.  There remained a brief and pleasant 60' of up and down after Lord's Bridge then a mile of almost flat running along the Churnet Way.  This last mile was on 'good' trail.  Here my Walshes, which had served me well earlier, began to be a pain in the neck (well feet actually).  The lack of padding and less than plush insoles made themselves felt, though to be fair I think there was sand in them.

I was now feeling tired and dehydrated and expected hordes of runners to swarm past me on the fast flat.  Strangely, it did not happen, perhaps everyone was as tired and dehydrated as I was.  I always think of other runners as uber human machines as even those who finish long behind me seem to be able to muster far more dignity than I can.

I tried not to think about my feet and, as I trusted the pace of proximate runners, tried to maximise my efficiency while keeping up.  This was reasonably successful, by lengthening my stride and concentrating on a 'gliding' gait I maintained speed while reducing my breath count from one in five to the one in seven paces I maintain during ascent-descent.  I was rather glad to see the finish line which promised rest for my feet, a drink and a dousing with cold water.  I finished in about 43.5 minutes which I felt was a little slow compared with Buxton at a similar distance and more ascent.  All the same I think my position will turn out to be similar.  

A nice if rather poor photo of a runner at the finish.  See what I mean about dignity?  I won't distress readers with an image of myself for comparison, though they can be found elsewhere on this blog.

I sat at a picnic table to pull on another layer and change shoes.  A few St. John's personnel gathered at the table which turned out to be fortunate when my left eye was invaded by a foreign body.  I managed to wash it out, after several attempts, with what was left in my 3 litre 'shower' bottle.  After pronouncing the body gone, one of the St. John's kindly gave me a vial of saline in case of any problems later.  Sarah and I found each other and retired to the pub.  It was good to chat with the growing number of people I have met at this series.  As always, good company turned a short run into a great evening out.


Friday and my leg is better than it has been for a fortnight despite my long legged gait at the finish.  I do have sores on four toes though and yes there was sand in my shoes and socks.  I often think fell runners socks need to be washed both sides.  I frequently find particles trapped in the toes when I turn them inside out. 

I make this route 4.87 miles and 771' ascent, equivalent to a BS.

I look forward to the remaining events in this series and thank Sarah for introducing me.  I can't think why I didn't do it last year.  Too busy doing ten to fifteen mile midweek runs I suppose.  I am not sure how useful those runs were physically, there is no doubt that they were very good for my confidence.  Long weekend back to backs are always hard work, I felt real achievement when that midweek run became no big deal.  It made me smile to think I was running three times as far as on my 'long' run, when I first started.