Well.......not really. I was driving past the Wrekin and had my kit in the truck with me. Decided to go for a quick blast (I thought blast) from wellington car park to the top and back again. Two thirds of the way up I heard foot steps behind me. Who could possibly be catching me up ? (well, actually, lots of people could have been catching me up). Friendly voice says "Hello, I've read your blog". Steven Cale of Shrewsbury athletic club and current local hill running champion jogs up beside me. So, I'm blasting up the Wrekin puffing and panting and Steven says he's out to stretch his legs before work. He kindly slows down to give me a chance to keep up then engages me in conversation, which, I find difficult with all the puffing and panting I'm doing. Easy to see why he leads the races and I'm somewhere way behind. He looked like he was running at 50% while I was more like 90%. Luckily we were nearly at the top and once we turned round and started running back I found conversation a little easier. Once at the bottom Steven continued his run back to work and I fell into my truck. It was nice to meet you Steven. I wish you all the luck defending your tittle this year.
Two and a half hours later I found myself driving back past the Wrekin and I still had my running stuff on. What the hell. I ran it again ! No companion this time but the temperature had dropped and the run was most pleasant.
Pontesbury Fell Race 23/6/10
AS 3 miles 1160 ft. Race 4 in the Shropshire Summer Series.
My second run of this race.
My second run of this race. Once round the playing fields, up the road for a couple of hundred yards then down the track to the start of the steep climb through the wooded section. At the top of the woods, over a style and a right turn down another section of the hill. Then a very steep section up the flank of the hill towards the top. With jelly like legs a stumble accross the ridge and shallow climb to the summit. Then a nice fast descent back towards the woods, over the style and retrace our steps through the woods and back to the playing fields.
Alastair from Fell Running Pictures ,whilst fighting illness, climbed the hill to take this and many other great photos. Keep taking the tablets mate ;-)
This year the route at the top was reversed from last year due to some rabbit holes at the bottom of the steep hill. Better to get your foot stuck in one at slow uphill speed rather than fast downhill.
Alastair from Fell Running Pictures ,whilst fighting illness, climbed the hill to take this and many other great photos. Keep taking the tablets mate ;-)This year the route at the top was reversed from last year due to some rabbit holes at the bottom of the steep hill. Better to get your foot stuck in one at slow uphill speed rather than fast downhill.
I was 2 mins faster this year, but, due to the change in route I don't know whether there was real progress. I think there was.
Nice to see everyone again and I look forward to the next run in the series. Stiperstones.
Rodney's Pillar Hill Race 16/6/10
AS 3.9 miles 950 ft.
Fell Running PicturesNice race for me this was. Nice steady climb to Rodney's monument, nothing too steep and a nice fast descent back to the village hall. My second run of this race and I desperately tried to keep up with RichP but he beat me to the top by about 40 secs and once he gets going down hill it's very difficult to catch him. Well done Richard, makes up for your nav error at Foel Fras ;-) At least I managed to knock more than 3 mins off last years time, so , I was pleased with my efforts.
Good to see all the usual smiley faces. Only sorry I won't be able to make next weeks Pontesbury race.
Foel Fras Fell Race 12/6/10
AL 12 miles 3100 ft.
photo from Alistair
A trip up to north Wales for this race. Registration was at Hen Felin community centre
http://www.abergwyngregyn.org.uk/ and the start was just outside on the road.
Started with a steady uphill road section for about a mile to a car park. Then off road onto track and another steady climb for about 4/5 miles and the top of Bwlch y Gwryd. A short fast downhill section before resuming the climb up to Foel Fras. Along the ridge to Garnedd Uchaf and check point 1. Then a few miles of steady downhill before the last climb up Moel Wnion. Finally the steepish descent back into the village and the finish line.
I enjoyed the race. None of the climbs were very steep and most of the route was runnable for me. And, apart from the last bit, where my legs had had enough, the downhills were nice and fast. The check point was in the mist and at that point I was pretty much on my own so I had to get the compass out to make sure I was running in the right direction off the mountain. It was very satisfying to break cloud and see I had taken the right route.
After the race I went back to the hotel Mrs L and I were staying in and lounged round in the spa for an hour before going to the bar for a couple of beers. Great weekend.
photo from AlistairA trip up to north Wales for this race. Registration was at Hen Felin community centre
http://www.abergwyngregyn.org.uk/ and the start was just outside on the road.
Started with a steady uphill road section for about a mile to a car park. Then off road onto track and another steady climb for about 4/5 miles and the top of Bwlch y Gwryd. A short fast downhill section before resuming the climb up to Foel Fras. Along the ridge to Garnedd Uchaf and check point 1. Then a few miles of steady downhill before the last climb up Moel Wnion. Finally the steepish descent back into the village and the finish line.
I enjoyed the race. None of the climbs were very steep and most of the route was runnable for me. And, apart from the last bit, where my legs had had enough, the downhills were nice and fast. The check point was in the mist and at that point I was pretty much on my own so I had to get the compass out to make sure I was running in the right direction off the mountain. It was very satisfying to break cloud and see I had taken the right route.
After the race I went back to the hotel Mrs L and I were staying in and lounged round in the spa for an hour before going to the bar for a couple of beers. Great weekend.
Ercal Wrekin training run 5/6/10
A nice slow run with Methuselah. Just over 6 miles and 1500ft ish of climb.
Started on the north east side of the Ercal. Up and over then along the road to the foot of the Wrekin. Up and over the Wrekin down to, then up, little hill. From there a nice steady jog round the south side of the Wrekin and back to the Ercal. Not much energy left so it was a walk up to the top of the Ercal then jog down back to the truck.
Mostly very slow but trying to put on some speed up some of the hills.
Started on the north east side of the Ercal. Up and over then along the road to the foot of the Wrekin. Up and over the Wrekin down to, then up, little hill. From there a nice steady jog round the south side of the Wrekin and back to the Ercal. Not much energy left so it was a walk up to the top of the Ercal then jog down back to the truck.Mostly very slow but trying to put on some speed up some of the hills.
Batch Bash Fell Race 2/6/10
AS 3miles 1000ft.
The third race in the Shropshire summer series.
A nice evening for it. Luckily the temperature had dropped a few degrees from the afternoon and the running was quite bearable. Even photographer Alastair had a pair of shorts on. I've not seen legs like that since the 1999 world knobbly knees contest, or was it on a chicken farm ? Only joking Al, you have a fine set of pins ;-)
It was my first run of this race so I didn't really know what to expect. Luckily I was warned by GrahamS that there were three hills on route. Good job too, it seemed like we'd done three miles by the time I'd gone up the second hill. The trails in between the hills suited me as I could get up some good speed and get ahead of a few people before the next hill where I inevitably got caught up again.
I've said it before but I could really do with shedding some weight. Last year I was regularly coming within a minute of fellow runners RichardP and DaronW. Daron has lost a lot of weight himself and Richard seems to be blasting up the hills this year. They're both running really well and keep finishing way ahead of me. I really should try and keep up with them.
The third race in the Shropshire summer series.
A nice evening for it. Luckily the temperature had dropped a few degrees from the afternoon and the running was quite bearable. Even photographer Alastair had a pair of shorts on. I've not seen legs like that since the 1999 world knobbly knees contest, or was it on a chicken farm ? Only joking Al, you have a fine set of pins ;-)
It was my first run of this race so I didn't really know what to expect. Luckily I was warned by GrahamS that there were three hills on route. Good job too, it seemed like we'd done three miles by the time I'd gone up the second hill. The trails in between the hills suited me as I could get up some good speed and get ahead of a few people before the next hill where I inevitably got caught up again.
I've said it before but I could really do with shedding some weight. Last year I was regularly coming within a minute of fellow runners RichardP and DaronW. Daron has lost a lot of weight himself and Richard seems to be blasting up the hills this year. They're both running really well and keep finishing way ahead of me. I really should try and keep up with them.
Shuttlingsloe Fell Race 31/5/10
AS 1.9 miles 800ft.
Shuttlingsloe in the background. Up there and back again.
Methuselah joined me again for, our third, run of this race.
Part of the Wildboarclough village fate, it's a real traditional fate and race.
Starts at the oak tree, run down the field, across the river, up through the steep wooded section, back into the open, over a couple of styles up to the top and back again. Finishes when you've touched the wall back at Crag hall. We were both faster than last year but not as quick as our first run two years ago. To reward myself for the effort I then tucked into some home made cake washed down with some local beer. Great end to a fantastic weekend.
Shuttlingsloe in the background. Up there and back again.Methuselah joined me again for, our third, run of this race.
Part of the Wildboarclough village fate, it's a real traditional fate and race.
Starts at the oak tree, run down the field, across the river, up through the steep wooded section, back into the open, over a couple of styles up to the top and back again. Finishes when you've touched the wall back at Crag hall. We were both faster than last year but not as quick as our first run two years ago. To reward myself for the effort I then tucked into some home made cake washed down with some local beer. Great end to a fantastic weekend.
Cader Idris Race 29/5/10
AM 10.5 miles 2927 ft. 
Started from Dolgellau town centre with a very professional start line looking more like the start of a big city road race than the usual random start of the typical fell race. And that's how it continued for the first 2.5km, running out of the town on the road cheered on by local supporters and some bemused tourists. We then get off road onto a flat track leading to a small boggy forest that we had to run through and around the lake. A couple of fields later and we were finally at the foot of Cader Idris. From here we followed the Pony Path up to the summit. Up until the Pony Path I'd been too hot in vest and shorts but as we started the relentless climb to the top the weather started to close in and began to rain. Although a bit chilly on top it was a relief not to be running in the heat(even if it did spoil our view).
The route down was the same as the route up in reverse. As usual I managed to over take a few people on the way down and was feeling pretty good by the time I got back to the start of the Pony Path. Then though, was the flat run back through the fields and boggy forest. My legs were shot. I lost a couple of places through the woods and a couple more on the final road section through the town. I let one place go to a local hero that was chasing me down to the finish line. I reckon I could have held him off but with all the locals cheering him on I thought it would be right to let him past.
Thanks to Alistair Fell Running Pictures
Good race and I think I'll put it in the calender for next year. I like the way it starts in the town centre as it's "their" race but can't help think it would be better starting beginning of the Pony Path. The slog back to the town is a killer. I guess that's what makes it stand out as a race.
Thanks to Alistair Fell Running PicturesGood race and I think I'll put it in the calender for next year. I like the way it starts in the town centre as it's "their" race but can't help think it would be better starting beginning of the Pony Path. The slog back to the town is a killer. I guess that's what makes it stand out as a race.
It was nice to meet up with all the usual Shropshire and Welsh faces. Also good to meet up with fellow blogger Steve from Run Forest Run and his mate Ray. Yes Steve it's a shame we were both driving, a few beers would have been nice. Might have helped numb the pain of Rays war wounds too. You will have to let me know if he does ever wright the book "comparing the abrasive nature of rocks around the country", especially if it has photos of all his research ;-)
Road Run in Vibram 5 fingers
Flat run round the lanes and tracks near my house.
I've been reading a book recently, "Pose method of running", and thought I would have a slow jog to try to incorporate some of the authors methods into my running technique. Not sure how easy it will be to adapt some of Romanov's ideas into mountain running but he seems to be banging on about the same sort of stuff as many others. Basically, stop heel striking and run fore foot mid foot.
I've also bought "chi running" which I will read next. That, I'm guessing, will probably say the same thing but in a different way.
I've been reading a book recently, "Pose method of running", and thought I would have a slow jog to try to incorporate some of the authors methods into my running technique. Not sure how easy it will be to adapt some of Romanov's ideas into mountain running but he seems to be banging on about the same sort of stuff as many others. Basically, stop heel striking and run fore foot mid foot.
I've also bought "chi running" which I will read next. That, I'm guessing, will probably say the same thing but in a different way.
Wrekin Training Run 20/5/10
Run up and over little hill. Jog around the side of the Wrekin then fast as I could up the flank to the summit. The rest of the run was a slow jog down the north east side and around the south side back to the truck. No logs on this occasion.
Moel Eilio Fell Race 15/5/10
AM, 8 miles, 3000ft.
Knowing what the weather can be like in Snowdon I spent the evening before studying the map and writing compass bearings on a photo copy. I didn't expect the race to be well attended with other races on in Wales and if the cloud were to come down it would be difficult just to follow the person ahead.
As it turned out the weather was absolutely gorgeous. One of those few days in Snowdon when you can see everything for miles around.
the route
The race started in a random sort of a place, at the end of a lane, just up from the Llanberis youth hostel.
start
It started with a few words from an organiser and a blast from a fog horn. A steady climb up a track for about a quarter of a mile then off road up to the summit of Meol Eilio. It was a pretty relentless undulating climb of about 1600ft. The views on the way up were breath taking. I'd been spending all my time looking to the left towards Llanberis pass and it was only when some body told me to have a look to the right I realised you could see across to Anglsea and out over the Irish sea.
Anglsea and Irish sea
Next was a 300ft drop then climb up to an unnamed peak then on to Foel Gron and continued along the ridge to Foel Goch. A steep 425ft descent down to Bwlch Maesgwm before the final ascent of about 700ft up Moel Cynghorion.
Top of Moel Eilio with Foel Gron, Foel Goch, Moel Cynghorion and Snowdon streaching out into the distance.
Then a Quad busting descent down the north west side of Moel Cynghorion towards the last check point on a path. There wasn't much left in the legs then but I was able to pass a few people on the shallow descent down the path towards the finish.
A great race in a great part of the world.
Photo from Gwynfor http://www.sportpicturescymru.co.uk/
Knowing what the weather can be like in Snowdon I spent the evening before studying the map and writing compass bearings on a photo copy. I didn't expect the race to be well attended with other races on in Wales and if the cloud were to come down it would be difficult just to follow the person ahead.
As it turned out the weather was absolutely gorgeous. One of those few days in Snowdon when you can see everything for miles around.
the routeThe race started in a random sort of a place, at the end of a lane, just up from the Llanberis youth hostel.
startIt started with a few words from an organiser and a blast from a fog horn. A steady climb up a track for about a quarter of a mile then off road up to the summit of Meol Eilio. It was a pretty relentless undulating climb of about 1600ft. The views on the way up were breath taking. I'd been spending all my time looking to the left towards Llanberis pass and it was only when some body told me to have a look to the right I realised you could see across to Anglsea and out over the Irish sea.
Anglsea and Irish seaNext was a 300ft drop then climb up to an unnamed peak then on to Foel Gron and continued along the ridge to Foel Goch. A steep 425ft descent down to Bwlch Maesgwm before the final ascent of about 700ft up Moel Cynghorion.
Top of Moel Eilio with Foel Gron, Foel Goch, Moel Cynghorion and Snowdon streaching out into the distance.Then a Quad busting descent down the north west side of Moel Cynghorion towards the last check point on a path. There wasn't much left in the legs then but I was able to pass a few people on the shallow descent down the path towards the finish.
A great race in a great part of the world.
Photo from Gwynfor http://www.sportpicturescymru.co.uk/ We hardly saw any people on route. Llanberis was packed with tourists who must have been trudging up Snowdon in their droves. Seems daft that every one aims for Snowdon when there are so many quieter just a scenic places within a few miles.
Looking forward to going back in September to have a go at the Peris Horse Shoe.
Looking forward to going back in September to have a go at the Peris Horse Shoe.
Caradoc Classic 12/5/10
AS 3.5 miles 880 feet. The second race ,of six, in the Shropshire Hills Summer Series.
Thanks to Alistair www.fellrunningpictures.co.uk for this photo
Thanks to Alistair www.fellrunningpictures.co.uk for this photoI've not done this race before and was glad to be able to give it a go this year. Starts with a short run to the south side of Caradoc, then, straight up to the top. As usual I lost a few places on the way up, but, because of a different route on the way down, with a slightly longer run from the base back to the finish line, I was able to pick off a couple of people on the run in. For me the weather conditions were perfect. No rain, no wind but quite cold. Great to see all the usual faces and catch up with people before and after the race (hi Jim). I'm really looking forward to the next race in the series. In the meanwhile though, I'm hoping to do Moel Eilio at the weekend.
Wrekin Training Run 5/5/10
Wrekin run in the mist and rain.
Route
Tried to push myself going up the hills and gentle jog on the flat bits. Out for about an hour and a half. Not my best run, it all seemed a bit of an effort. I could only just be bothered to carry a very small log back for the wood burner. Must try harder next time.
RouteTried to push myself going up the hills and gentle jog on the flat bits. Out for about an hour and a half. Not my best run, it all seemed a bit of an effort. I could only just be bothered to carry a very small log back for the wood burner. Must try harder next time.
Wrekin, Vibram 5 fingers and log "find" 29/4
Last summer, after reading a bit on the subject, I started doing a little bit of bare foot running round a field next to my home. What I'd read suggested that a lot of the injuries runners seem to get, are not the result of running, but more the result of our foot wear and the style of running that that foot wear encourages. I'd only built up to doing half an hour bare foot before summer came to an end and it was too cold to continue bare footing. I think it was enough to start me off because over the winter I tried to change my style and run as though I were bare foot. Also, I only ran in my Mudclaw 270's which are low profile without much cushioning. My running buddy Methuselah was also coming to the same conclusions as myself. While I've been waiting for Inov8 to come up with an even more minimalist shoe, but still with suitable grip for some of the more serious runs I do, Methuselah went down the Vibram 5 finger route. He had a few ups and downs on route, spending a lot of time on his back side in some of the races we did. He now seems to have adapted (with the aid of more grippy 5's). Anyway........I ended up with a pair of 5's kindly donated by Methuselah. Apart from wearing them on holiday recently I hadn't worn them. So, I decided it was time to give them a decent try.
I popped down to my local hill the Wrekin.
Started at the western end, up and over little hill, then on to Wrekin summit. A little slower than usual, I don't think it was down to the 5's but more like the extra weight I've put on recently. After reaching the top I carried on down the east side to the bottom. It's mainly stony path on that side and I could feel all the stones under foot. I must have looked a bit like an over grown fairy tip toeing down the path (lucky it was raining and there weren't many people around). After that I doubled back round the north side through the woods.
On the way back to the truck I went on a hunt for some food for the wood burner and found a modest log to haul back.
I was out for about an hour and a half. Towards the end of the run I was finding it hard to keep my weight off my heels as I think my calves were getting tired (confirmed the next day with stiff calves). And, the balls of my feet were a bit sore from all the small stones on the paths. But, apart from that, It seems as though my running style has changed over the winter to a more mid foot, fore foot strike and the lack of any more painful achillies problems seems to suggest, for me at least, the new style is working.
I think I will still mainly use my Mudclaws until Inov8 come out with something better. But, I will try to use the vibrams maybe once a month to continue to work on my technique. And now the weathers getting warmer, I'll do some more bare footing in the field.
I popped down to my local hill the Wrekin.
Started at the western end, up and over little hill, then on to Wrekin summit. A little slower than usual, I don't think it was down to the 5's but more like the extra weight I've put on recently. After reaching the top I carried on down the east side to the bottom. It's mainly stony path on that side and I could feel all the stones under foot. I must have looked a bit like an over grown fairy tip toeing down the path (lucky it was raining and there weren't many people around). After that I doubled back round the north side through the woods.
On the way back to the truck I went on a hunt for some food for the wood burner and found a modest log to haul back.
I was out for about an hour and a half. Towards the end of the run I was finding it hard to keep my weight off my heels as I think my calves were getting tired (confirmed the next day with stiff calves). And, the balls of my feet were a bit sore from all the small stones on the paths. But, apart from that, It seems as though my running style has changed over the winter to a more mid foot, fore foot strike and the lack of any more painful achillies problems seems to suggest, for me at least, the new style is working.
I think I will still mainly use my Mudclaws until Inov8 come out with something better. But, I will try to use the vibrams maybe once a month to continue to work on my technique. And now the weathers getting warmer, I'll do some more bare footing in the field.
Weights 28/4/10
Quick upper body, 20 mins.
Chest press
Fly's
Triceps
Upright row
seated row
Lat pull downs
Still doing 3 sets of 20 reps on 50% max weight.
Chest press
Fly's
Triceps
Upright row
seated row
Lat pull downs
Still doing 3 sets of 20 reps on 50% max weight.
Llantysilio Mountain Race 24/4/10
My first run of this race. AM 6.2 miles/2100 ft
A cracking day for it. The sun was out and there was a good turn out for this race.
The route
Surprise surprise, I had had a few beers the night before so wasn't feeling really up for it when Methuselah and I turned up for this one. It started easy enough with just a steady climb to get the legs warmed up. Then though the hills started coming and, it seemed to me a least, they kept on coming. Once at the top of one hill you could see the next one, but, when you got to the foot of that one you couldn't see the top and you kept on thinking you were nearly there only to have your hopes dashed as the climb continued.
photo from Alistair http://www.fellrunningpictures.co.uk/
The lovely day was taking its tole on me as well. I felt as if I were over heating and when the breeze came it was most satisfying. Just before the last climb I could see runners running down the hill to the side and because I don't run with my glasses (either that or wish full thinking) I thought that was that was the route. I was crushed when I saw I had to run up the hill and back before I could take that turn and cruise down to the finish.
re hydrating in the Sun Inn. Great pub
When we were there Methuselah bumped into a fellow "Vibram Five Finger" wearer. It was interesting to see them interact. Almost like rare zoo animals that had been separated from their own kind all their lives. There was great excitement in the air. Anything could have happened ;-) Thank god it didn't.
Rare breeds, seldom seen together
A tough race for me, but I'll put it in my calender for next year. I need to get into longer runs, lay off the beer and loose some weight if I'm going to have any chance of doing the longer runs later in the year.
A cracking day for it. The sun was out and there was a good turn out for this race.
The routeSurprise surprise, I had had a few beers the night before so wasn't feeling really up for it when Methuselah and I turned up for this one. It started easy enough with just a steady climb to get the legs warmed up. Then though the hills started coming and, it seemed to me a least, they kept on coming. Once at the top of one hill you could see the next one, but, when you got to the foot of that one you couldn't see the top and you kept on thinking you were nearly there only to have your hopes dashed as the climb continued.
photo from Alistair http://www.fellrunningpictures.co.uk/The lovely day was taking its tole on me as well. I felt as if I were over heating and when the breeze came it was most satisfying. Just before the last climb I could see runners running down the hill to the side and because I don't run with my glasses (either that or wish full thinking) I thought that was that was the route. I was crushed when I saw I had to run up the hill and back before I could take that turn and cruise down to the finish.
re hydrating in the Sun Inn. Great pubWhen we were there Methuselah bumped into a fellow "Vibram Five Finger" wearer. It was interesting to see them interact. Almost like rare zoo animals that had been separated from their own kind all their lives. There was great excitement in the air. Anything could have happened ;-) Thank god it didn't.
Rare breeds, seldom seen togetherA tough race for me, but I'll put it in my calender for next year. I need to get into longer runs, lay off the beer and loose some weight if I'm going to have any chance of doing the longer runs later in the year.
Wrekin Streak Fell Race 21/4/10
My third run of this race. As this is now my local hill I was hoping this year to produce a good time.
Photo as usual from the Fell running photographer Alistair http://www.fellrunningpictures.co.uk/
For some reason though, it crept up on me so I didn't prepare for it in the manner I had hoped I would. Oh well, I was slightly faster this year, but, only by about 15 seconds. Must try harder next year.
I planted a mini, digi cami thingy on the side of a tree by the start finish line and bellow are some very short extracts from the 30 odd minutes of film. So mini is it that no body spotted it strapped to the tree, inch's from them.
Photo as usual from the Fell running photographer Alistair http://www.fellrunningpictures.co.uk/For some reason though, it crept up on me so I didn't prepare for it in the manner I had hoped I would. Oh well, I was slightly faster this year, but, only by about 15 seconds. Must try harder next year.
I planted a mini, digi cami thingy on the side of a tree by the start finish line and bellow are some very short extracts from the 30 odd minutes of film. So mini is it that no body spotted it strapped to the tree, inch's from them.
The start. One competitor starts late. She did well, I remember her going past me about a third of the way up.
A short while later, the winner
A while after that, Me and M (behind the head)
A short while later, the winner
A while after that, Me and M (behind the head)
Wrekin Training Run 17/4/10
A nice slow run round the Wrekin with Methuselah.
The morning after a bit of a party, with a slightly sore heads, M and I set off round the Wrekin.
Route
Started at the Buck a tree hotel, down the road to the path, up the path towards halfway house. Cut off just before halfway house and jogged round the south side to to the foot of the summit. Then a steep ascent up the flank to the top. Once at the top a run down the east side ,past the Panther with her camera(who was out for a walk) then continued down towards halfway house again. A left turn and continued descending towards the north side path. Then, all the way back round the Wrekin, past the flank and retraced our steps back to the hotel.
From the hotel
Down the east side
The morning after a bit of a party, with a slightly sore heads, M and I set off round the Wrekin.
RouteStarted at the Buck a tree hotel, down the road to the path, up the path towards halfway house. Cut off just before halfway house and jogged round the south side to to the foot of the summit. Then a steep ascent up the flank to the top. Once at the top a run down the east side ,past the Panther with her camera(who was out for a walk) then continued down towards halfway house again. A left turn and continued descending towards the north side path. Then, all the way back round the Wrekin, past the flank and retraced our steps back to the hotel.
From the hotel
Down the east side
Weights 14/4/10
Upper body. 20 reps 50% max weight
Chest press
Flys
Triceps
biceps
Quads
upright row
Lat pull downs
Chest press
Flys
Triceps
biceps
Quads
upright row
Lat pull downs
kickboxing 12/4/10
60 mins hard slog. Pad work and sparing. Not done anything (apart from maybe drink too much beer) since Corndon so it was a real effort to get into it. Must step up the effort it I'm going to have any chance of doing the longer races I want to later in the year.
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