Taking It Easy

After a couple of months of attempting to ignore the increasing ache in my upper right arm, a constant ache which becomes very painful with even the slightest bash or overstretch, I dragged myself along to the doctor a couple of weeks ago to be diagnosed with a frozen shoulder. I’d already done some research and thought it wasn’t frozen shoulder as the pain was mostly in my arm but as it’s progressed I realise he is probably correct. A choice between a cortisone injection and a referral to physiotherapy was offered so I chose the physio though I have to wait till late March for the earliest appointment. Meanwhile I’m doing some passive exercises in the hope of losing any further movement range.

From what I read on the internet frozen shoulder can take months, even years, to go through it’s usual 3 stages. The painful stage, which I seems to be in now, the frozen stage and the rehabilitation stage. Meanwhile I am consuming regular ibuprofen and paracetamol to stop it nagging me and to help me sleep so won’t be doing any particularly fast or long training for a while. I also have reduced swing in my right arm so have to stay aware to avoid running even more asymmetrical than usual. My legs still work fine though and my plantar faciitis has faded to a gentle reminder to keep up the stretches so at least I can still run.

If there is an upside to this it is that I can just get on with enjoying trail runs and shorter races without any pressure to perform. I’ve got 3 parkruns in this month, all very cold, all around the 26:30 mark – 3 minutes off my pb. I didn’t bother driving to the Wokingham Half as it was clearly going to rain and be cold so why put myself through it with no hope of a PB. There are several local races coming up: Wrap-up and Run 10k, OX5 Run, Brill Hilly 10k – these should be fun to cycle out to and plod round.

I seem to be fine for a few trail miles so hopefully I’ll be ok for the Compton 20 in April, there’s lots of variety and some inevitable (for me) walking to break things up. Similarly I’m optimistic about being able to do the Vegan Carneddau in June though I’ll need sufficient and comfortable right arm flexibility for the odd scramble.

Meanwhile those cats are settling in well. They can both use the cat flap now though unfortunately they prefer to crap in the nice warm litter tray. Molly continues to be a bit timid, the only time she’s been on my lap was when I was trying to eat a plate of teacakes, she does like to rub heads with Jane though. Honey is very affectionate, she loves a knee and likes to sleep on the bed which isn’t always convenient what with me already struggling to get comfortable. Jane has got them a huge scratching post in the hope of saving the furniture.

 

Honey and Molly

11am Saturday 12th January and I was in Jane’s car on my way to the Oxfordshire Animal Sanctuary to pick up the new girls. Jane was off on an Isis bike ride for the morning but I had one cat basket and the promise of a loan of another, the sitting room was all set up to be their home while they acclimatised – Jane had got various toys and mats and boxes to hide in for them to ignore – so I wasn’t expecting too much trouble.

I waited in the sanctuary office for them to be brought round from their pen to be micro-chipped. It was a beautiful chaos in there with 2 of the cutest puppies rolling about the floor and an older dog who seemed in danger of falling off the table complete with bedding. Honey and Molly arrived sharing a basket while I handed over the required donation and signed forms saying we’d look after them well. Just before the chap who injects the chips did the deed he decided to give Honey a quick scan ‘just in case’ – sure enough she was already chipped, the records were wrong, we just needed to be registered as the new owners. I was also given their ‘health record’ cards and a quick look at Molly’s suggested she was 8 years old not 6 as thought. Meanwhile Molly decided to make a dash for the back of some shelving resulting in a lot of furniture moving to get her in the basket.

So Molly in our wicker basket, Honey in a plastic one, both strapped to the back-seat with the seatbelts, and we were on our way to their new home with us. Molly made a lot of fuss, I think she really didn’t like the noise and vibration, while Honey just sat patiently. All went quiet on the way into Blackbird Leys and I looked in the rear view mirror to see escapee Molly standing on the back of the rear seat looking wide-eyed, she got in the boot so I carried on but then she appeared in the front passenger foot-well so I turned into a side road and stopped. She got up on the dashboard and gave me a dirty look. I decided to give her a few minutes to calm down then got her back in the basket securing the bit of door she’d squeezed out of with the carry strap from my phone case. We continued safely home with her basket in the passenger foot-well from which a paw would emerge every now again to have a swipe at the gear lever.

  Dashboard Molly 2At home I left them alone in the sitting room for a bit to sniff around and unwind. Another look at their cards revealed that Honey was in fact Charlie, at least it said she was a neutered female. A phone call came early the next week to explain we’d been given the wrong cards, someone kindly came and swapped them so now Honey and Molly turn out to be just turned 6 years old.

Honey settled in quickly and was eating and demanding fuss not long after arriving. Molly was frightened and probably stressed out by her 2 failed breaks for freedom and hid under the sideboard and later behind the speaker in the corner. Honey, out of sisterly affection, or maybe because she didn’t want to be left out, joined her for some of the time.

Molly's CaveShy SistersLater on Saturday, as Jane was cooking, there was a smell – a bad smell. Molly darted out from behind the speaker and went back under the sideboard. I got the job of cleaning up the cat diarrhoea from the skirting board and, fortunately ancient, carpet. The extension lead was beyond hope – I threw it away and replaced it after wiping the mess from the plugs. I’m glad she didn’t pee on it and electrocute herself, not an eventuality we’d planned for. Since that one incident they have both been the cleanest cats imaginable using their trays and not throwing spare litter all over the place.

Ten days later and Molly is still very timid but a very pushy side of her character is beginning to show itself. She doesn’t want to sit on a lap but likes to wander on the back of the chair behind Jane rubbing heads, demanding strokes and trying to steal food and drink. Then she’ll panic at a noise and run upstairs to hide under the bed (or it’s covers). I think she’s coming round, she’s certainly developed a healthy appetite after a couple of days of not eating.

Molly ExploresMolly gets out of bedHoney is much more forward. Always after a knee to sit on, following me round to perch on my keyboard, sleeping on the bed, and generally being a people cat. We put a bit of catnip on a scratching mat and she was playing with the attached mouse like an excited kitten. Jane’s given them a pot with some grass from the garden planted in as they are supposed to need it to help their digestion and prevent fur-balls, they both enjoy a nibble of that. They’re lovely – the house has seemed a bit empty without a cat since we lost Lala and we’re pleased to be able to give the sisters a home and I think they’re pleased to be here.

Playing Catnip MouseyHoney being CuteCats on Knees

Land’s End to John o’ Groats 2004

Once upon a time I rode from Lands End to John o’ Groats (it was in 2004 but that might as well be the dark ages to my useless memory). I rode an indirect but quiet route with my then riding buddy John Harwood as a set of 8 consecutive 200k Audax UK Perms (for some reason he got credited 8 x 200k but I got 1 x 1600k for the same ride, I don’t remember why). We both took responsibility for route planning for alternate days, John’s were great – mine, mostly annotated photocopies of the route supplied by the CTC, were crap. I hardly remembered I’d ridden it, let alone any detail, so it was nice to come across an A4 envelope the other day with LEJOG written on it in which I found, along with highlighted route maps etc, a day by day account of the ride I must have written at the time. I can’t remember if I did anything with this at the time, I suspect not. It’s too long and not very exciting but I’m going to post it anyway.

Sat 19/6/2004

Before start – long drive down (Sarah) – Trendrennen Farm

Sun 20/6 (Day 1)

Got soaked in downpour during 4km to start. Negotiated Penzance ok but got turned round at Porkellis and ended up coming out on a lane with the way we wanted to go signposted behind us! Sarah met us at Stithians (where control was shop in the rain) and then drove home satisfied John’s ankle giving no trouble. Apart from hiccup at Truro managed to stay mostly on route despite my misplaced trust in CTC provided route (which was either full of detail or neglected to mention turnings etc).

Lunch at Tesco, Wadebridge was a good idea as St Kew offered nothing but a pub which had stopped serving. Only just in the time limits (@ 15kph) as hills, luggage, off-route slowing us down. Tintagel toBude got awful hilly with a couple of 30%ers on the coast road.

Rolled into Gt Torrington about 8:45pm and had to make do with a Spar Shop supper as too late for pubs. Wyburn House was fine but I think we both felt a bit slow and we’d only just begun!

Mon 21/6 (Day 2)

Ate breakfast watching the rain come down at 7:15 in Wyburn House, stopped as soon as we set off leaving us feeling overdressed. B3227 to South Molton offered a slow start with it’s succession of hills. Climb up to Exmoor very long but nice gradient, not managing to build up any time. Drop down then climb out of Withypool – same again at Winsford where PO store offered our first control of the day. Still on the lower time limits.

A good descent of the Brendon Hills followed by a 1 in 4 out of Crowcombe which had us tacking across the road just to keep moving. Expected cafe in Bridgewater closed but local pointed us over the bridge to ‘Poppys’ where omelette and chips went down well. Left on the limits again promising cafe a postcard from John o’Groats.

Flat bit after Bridgewater allowed us to build a bit of time up so we could enjoy the climb up Cheddar Gorge. Getting quite warm and sunny by the time we reached Saltford for a Coop control. Managed to leave with 30 mins in hand and built up some more along the cycleway. The flattish roads from Chipping Sodbury to the M4 bridge and Cheptow offered a slight headwind but rolled into the B&B about 8:30pm and ate in a pleasant Chinese where I sampled ‘mock chicken/pork’ or some-such.

Tues 22/6 (Day 3)

No cooked breakfast – 2nd most expensive B&B and ‘The First Hurdle’ doesn’t have any staff in till 8am. Orange juice and cereal see us on our way.

Tintern Abbey looks good without it’s scaffolding. John spots a flaw in my ‘cut and paste’ route sheet and ensures we enjoy the correct hill from Brockweir to St Briavels which I thoroughly enjoy in the sunshine with the promise of a flatter day. Successfully negotiate what appears to be some road renumbering after Coleford. The whole-food shop & cafe I was looking forward to in Ross-on-Wye had vanished and the bakery had no veg pasties either so a disappointing 1st stop.

Even John couldn’t make enough sense of my increasingly suspicious route sheet to get us out of Ross on the correct lane so I took us on a short bash down the duel carriageway and got us back into the lanes with a couple of km over. Excellent lane rolled along quiet valley though at one point the surface disappeared under water and red mud causing me to get off before I fell off!

LEJOG Day 3

Things might have gone smoother with a GPS instead.

Managed to reach Leominster in time for a slow and expensive lunch despite my dubious route sheet and left with little time to spare as usual. John rescued us again in Ludlow and our way led to another great lane along Corvedale. A shop stop in Much Wenlock was followed by an A road downhill towards Ironbridge from where we climbed back up along a lane that sported less than 50% tarmac in places and led through an uncharted housing estate over the A road and eventually through a gap at the end or the Wrekin.

Despite my best efforts we hadn’t gone sufficiently off route to make up some unexpected under-distance so shortly before Market Drayton we had a look at the map and added a 4km ’round the rural block’ to ease our consciences.

Market Drayton was wet and we got wetter trying to find a control. Crofton B&B was excellent and after failing to get food in the Talbot pub, which we had been warned was going down hill, dined well and cheaply in the Indian in the company of a couple of narrow-boaters who had also been disappointed at the Talbot. I did my best not to argue with our somewhat car addicted companions. Meanwhile it rained, the B&B landlady Jill Russell had attempted to phone me to offer a lift back to the B&B – what a contrast to the First Hurdle!

Weds 23/6 (Day 4)

A good breakfast was followed by a flattish start on what turned out to be a wet but enjoyably fast stage. Garage control stop at Middlewich followed by John successfully navigating us through the outskirts of Manchester using a well researched route sheet. Lunch at Westhoughton was home-made cheese pie, chips and peas. Again we got through Blackburn successfully though Great Mitton failed to provide a control (though it had a fine church) and we continued on till we found a shop just about to close in Slaidburn with a YHA opposite to provide a stamp.

I enjoyed the climb over Great Harlow to High Bentham. John had spotted under-distance when he ran the route through Autoroute but we had made some of it up already so opted for an out and back along the A683, had we been 5 minutes quicker we might have missed the downpour that got us on the way into Kirkby Lansdale. Our change of clothes packages had arrived but no rail tickets (not that I was surprised).

Dined in the Snooty Fox after leaving our obliging landlady at Wyke House to try and dry our soaking shoes.

Thurs 26/6 (Day 5)

A previously negotiated breakfast of scrambled eggs and beans (she wasn’t going to do us the full English at 7:15) set us up well for what I realised would be a return to the hills and slow speeds.

It rained and rained. The wind blew every way but behind us and I suspect the hills on our route would have made the reputed ‘Shap’ on the main road route look like a pimple. Another wet cyclist joined us on the A685 and stayed with us till he headed west to join the A6. A tiny PO with a cheerful proprietor in Kings Meaburn offered a control where Maids Meburn had failed. I bought a bar of choc and a bottle of water which amounted to about 10% of his stock. Leg warmers on to try and compensate for soaking and freezing feet! Castle Carrock had no control but Brampton’s rather posh looking tearoom offered a decent baked spud, tea, fruit crumble and custard.

We had taken the A road from Brampton to Langholm as we were under distance again and didn’t fancy trying to negotiate the fiddly lanes in the rain. We remembered to get a control in Langholm despite me neglecting to mention it on my route sheet. The A roads had taken us out of the rain into a dryish looking Longtown then back into it again to a well soaked Longholm.

MirrorWe followed the London Edinburgh London route through Eskdalemuir to the Gordons Arms. Somewhere it must have stopped raining and Scotland was quite pleasant. An extra few km to make up the distance and a good meal then bed at the Gordons Arms (who really need to get themselves a rubber stamp). Bikes went in the coal shed due to lack of other options, we seemed to be the only customers that night and rather pitied the staff.

Fri 25/6 (Day 6)

Missing Bridge

‘Road Closed’ – but not for us!

A good breakfast, a signature in lieu of a stamp, and we were back on the LEL route over the Moorfoot Hills to Edinburgh. The hilly section of LEL was easy going compared with what we’d been through and the weather was pleasant although the repeated ‘Road Closed’ signs had us worried. I had already reassured myself that John, not me, had done the route through Edinburgh so we had a good chance of negotiating it successfully. We opted to sit down and and eat in Edinburgh as neither of our other controls that day looked big enough to offer a cafe. Edinburgh was architecturally impressive and worth going through the middle of. The Forth Road Bridge offered another interesting experience.

A garage did us well at Crook of Devon (which seemed to be more or less part of Drum, our control). An excellent easy grade B road climb over the Ochil Hills out of Yetts o’ Muckhart was followed by a flat, low lying, plain that ended in a steep climb to our control ‘village’ of Fowlis Wester where the church yielded some promotional material as our only control option and the road continued to climb then dropped down to an easy road through Glen Almond.

I was enjoying Scotland – we were making reasonable time for a change, the weather was good and the big hills were tomorrow!

B&B in Blairgowrie (now the same place as Rattray according to it’s sign) was great. We were the only eating customers at the Queens Hotel. ‘Stephen’ at Virgin had reassured me we would be able to get our bikes on the van from Wick to Inverness and I hadn’t been charged for the tickets that never arrived.

A phone call from home told me the bad news I had almost been expecting – Jane’s daughter Sharon had died of the cancer that had been rapidly destroying her over the last few months. Should I return? No – no point now I’d almost finished. Jane wanted me to continue.

Sat 26/6 (Day 7)

660 Metres Up

Landlady at Garfield House makes an exception and cooks us a 7:15 breakfast. All seems one long, gradual climb up to the Glenshee ski area at 670m, I zoom up it loosing sight of John – thinking about Sharon and her short life and nasty death. The wind is blowing at the top and the tops of the Cairngorms behind me are disappearing in a dark cloud. John arrives and we descend fast to Braemar where we take an unscheduled coffee and cake stop then along the valley to Balmoral and a B road climb and descent followed by a hilly A939 and then a vicious 1 in 5 from the Allargue Hotel.

JH in Scotland

A year or so later and John had become a much stronger cyclist than me. He went on to cycle round the world starting in 2007. Click on the picture for a link to his account.

What looks like the top of the 1 in 5 round the corner opens up on a view of our road climbing up to the 637m Lecht ski area. The wind strong behind us and feeling good I sail up this one and we whiz down to Tomitoul for a sit down baked potato and tea. We let the wind push us on out of the mountains and over Dava Moor – for some reason highlighted on the CTC notes as ‘exposed moorland’. Dava doesn’t seem to exist so I wait for John after our turn and he hails me shortly after so I slow down. John has bust a spoke in his rear wheel but I follow behind and reassure that the wheel still seems surprisingly true. (We remove the spoke later and compare my only spare but it is much too short so the wheel remains a 35 spoke job for the rest of the trip.)

The rain starts again during my (this time successful) negotiation of the lanes to Cawdor. No castle to be seen but a posh pub does us tea, crisps and shortcake. John puts every item of clothing he can find on and we both feel a bit under equipped despite 2 panniers each. The route becomes over distance this time but the last 8km to Dingwall shrink to 2km due to my unusual distance calculation and we arrive at 7:45pm with 208km on the clock – our fastest, easiest and highest day so far. The wind on our side almost all day for a change. Moydene B&B is great through the pub she points us towards has 3 large Scots bouncers to inform us there in no food Saturday. The Indian they point us to does well if a little pricey.

Sun 27/6 (Day 8)

Good breakfast and OK weather followed by a gentle climb on the B9176 thru Scottish moorland filled with purple heather and yellow gorse. A good descent to Dornoch Firth and Bonar Bridge then onto Lairg where we ate well at the Crofters Cafe.

As John had said the A836 was a single track road with passing places – how this came to be classified as an A road I cannot fathom! It was quiet and pleasant though and the wind still seemed to be following. The B road after Altnaharra was fast at first and gave good views of the tranquil Loch Naver. Rain and a headwind joined us after we turned north and this 70km stage was making me grovel for it’s last 20km.

Bettyhill’s advertised ‘open 7 days a week’ shop was closed but we found food and shelter at Elizabeth’s Cafe where a signature again had to do for a control. By the time we left it was chucking it down and my legs had decided we must have finished as we were on the northernmost UK coast. The A road to Thurso seemed slow and difficult as it rolled up then down at each estuary. Huge sand dunes, curlews and oyster catchers and the contrast between Dounreay nuclear power station and it’s two neighbouring wind generators kept my mind partly off my aching legs. A garage stop in Thurso revived us for the last few km to John o’Groats and we’d done it!

A stamp from the pub and photo courtesy of a passing walker were followed by a meal at the Seaview and a half a nights sleep at the Caberfiedh Guest House.

Arrivee Postcard

 Mon 28/6 (Journey Home)

Up at 3:30 to cereal and coffee and we were back on the bikes for the last 27km down to Wick. The bike van that accompanied the 6:29 train (but leaves at 6:00 for some reason) left with just our bikes on. They could just as well have gone on the train as no others were waiting. The train rolled into Inverness late after taking us through much wet, flat land down the east coast but we recovered our bikes and got on the (held back) Inverness to Edinburgh train with no real problems. I got us off at the wrong station in Edinburgh but plenty of time so enjoyed another ride down Princes Street and a Marks and Spencer’s feast before joining the fast Virgin train to Oxford. The train manager had both cycled and run (as part of a relay) LEJoG so chatted a while and brought us free coffee when he went off shift. The train was an hour late at Oxford and we were all given complaint forms to fill out in the hope of getting back some of our £91.

CTC End to End Certificate

Do Check That Inverter Is Working!

Jane had to take Lala to be put down shortly before Xmas. We were very sad to lose her – I probably spent more time in her company than anyone else’s over the last year – but she was suffering brief periods of what looked like great discomfort and it was time to say goodbye. She spend much of her last few days trying to get comfy on a chair, she couldn’t curl up any more, or toasting herself by the gas fire 🙁

Lala Chair Dec 2012Anyway I decided to put her big, pink, covered, litter tray up in the attic which was my first trip up there for many a month. While I was there I decided to take a look at our solar inverters and saw the red fault light was displaying on one. I’d like to say I was surprised but to be honest I’d been suspicious of our low generation readings for a couple of months and had just been too lazy to check. It has been such a miserable summer of rain, rain and rain that I hadn’t been that surprised to see our readings drop – all the same I’d been justifying poor readings to myself by thinking that despite the sun being out for a change it was at the wrong angle for the arrays and that sort of thing. I do have a power monitor rigged up to the solar AC output via a current transformer so can tell roughly what it’s generating at any particular time.

The inverters have a 10 year guarantee so I emailed Solar PVE who got right back with the suggestion I try power cycling the system. It’s important to turn it all off in the right order, AC isolator first then the DC isolators. I was also asked to give it 10 minutes for the capacitors to discharge before restarting. The fault light was still on after this so, this being just before Xmas, Solar PVE offered either to get someone out after the holidays or, if I felt I could install it myself, they could send me a replacement next day delivery. I went and had a quick look, 4 mounting screws and 3 plug-in connectors, and said I’d do it myself.

InvertersGood to their word a new inverter was sent by fast courier and it took me less than 30 minutes to install – plus the same again to negotiate the unreadable Japanese menus using the manual to set the menu and read-out language to English. The AC output was noticeably higher straight away despite it being a cloudy December day and at midday the first sunny day I saw it was generating 1500W for the first time in ages. I was left kicking myself for not checking and dealing with it earlier.

So the total generation for 2012 was down to 1548 kWh compared to about 2230 kWh for 2011, much of this down to the most wet and dismal year on record but I suspect a couple of hundred kilo-Watt hours lost due to me being too lazy to check the inverters when I first suspected a problem back in September. On the bright side the amount of electric we consumed from the grid was 1311 kWh (this obviously doesn’t include energy we’ve generated and used directly) so we are still generating much more than we are buying.

Oxford parkrun 1st Birthday

I refrained from running for 6 days after Abingdon Marathon and then took another 3 days off. Meanwhile I got out on my road bike for a couple of 25 milers which made a nice change though not quite as satisfying as a decent trail run. I kept my running distances short and was pleasantly surprised to find some of my speed coming back. 8:21 min/mile pace on the Saturday, 8:07 on Tuesday then 7:45 for a 3 miler on Thursday – the fastest I’ve run for ages. My foot still hurt a bit and I had a bit of a sore upper left leg muscle, probably what was behind my knee pain at Abingdon, for the 1st couple of runs,  but I don’t think these short, flat runs are making things any worse. In fact today, 24 hours after the parkrun, nothing really seems to hurt.

So it was with a sense of optimism that I cycled to Oxford parkrun’s 1st anniversary event yesterday. To celebrate there was to be cake (well it wouldn’t be vegan so I took something to munch but it was the spirit of the thing that mattered). The Council had been persuaded to open the drinks booth for the first time, from the length of the queue at the finish this was profitable for them and will hopeful become the norm.

And there were to be time pacers: sub 21 minute, 25 min, 30 min, and 35 min I think it was. I’d already spoken to Chris who thought he was the 25 min pacer and said I intended to follow for the first couple of miles and then, if I was feeling good, I might take off for a faster finish. Somewhere along the line Alun became the 25 min pacer instead so after 10 mins of prizes and announcements what turned out to be a record field of 118 parkrunners set out – Alun rather worrying me by flying off nearer 7 min miles than 8 but as he pointed out the start is downhill.

We settled into perfect pace though one young lady in the group seemed to think we were going a bit slow. I chatted away with Alun who had run marathons both the previous weekends with a 3hr 2min PB at one. He’d noticed I’d been taking a few Conquercise zones back off him in the Fetcheveryone website game and I told him how I had been getting back on the bike (which means more zones won) since Abingdon and how the move away from long runs back to regular cycling seemed to be improving my running speed.

Many of our bunch seemed to fall behind but Alun was still keeping correct pace by both our watches. Another Fetchie caught us and turned out to be iPlod who used to be another big zone owner in our area, he (John in the real world) was racing the next day and used Alun’s pace to slow himself down and save his legs. I was huffing and puffing a bit in the cold air and becoming aware that I should shut up and run, after all this was still fast for me.

23 minutes said Alun as we approached the last descent to the finish dead on schedule . I suddenly found myself hiccuping sicky burps in a manner that reminded me of Lala with furballs. Just after our 3rd pass of the marshal it became evident that I had 3 choices: throw up down my front; choke and turn red or stop and recover. I stopped to the surprise of John and Alun who I waved on while I threw up a small amount of breakfast that hadn’t yet been digested despite having had 2 hours to go down. Slightly shocked I started walking, then running, and now feeling fine again I charged towards the finish at what later turned out to be 6:45 pace (alright it was downhill).

No chance of catching back up though and finished in 25:29 49th of 118 runners. Alun’s time was 24:55 – he couldn’t have got much closer. Oh well!

A cup of black tea from the booth (I forgot the planned soya milk); a munch on my Soreen banana loaf and a chat with runners new and old made for a proper parkrun anniversary celebration. We even had indoor space in the pavilion or whatever it is. A chap in a suit who I think may be a City Councillor was in attendance and hopefully got a chance to see what a fine thing Oxford parkrun is.