Category Archives: Achilles Tendons

‘Barefoot’ in the park – first experiences of minimalist/ barefoot running

Minimalist v normal running shoe. Less is more … or perhaps less is less? They have a sort of camouflage colour scheme – but so far I’ve been able to find them OK.

I have to admit that buying the minimalist running shoes was, quite possibly, a bit of badly-judged nonsense. I’m not sure I can explain it – but it felt something of a necessary rite of passage.

My achilles tendons hurt every day for more than four months training for the Rotterdam Marathon last year and one of the things that is prescribed in such a case is a running shoe with a bigger drop from the heel to the toe, to reduce stress on the tendons.

The minimalist shoes have pretty much zero drop (perhaps 1mm?) so they do not appear to be very Achilles-friendly and do not seem to be a wise choice. However, when was I likely to be sensible when it come to this sort of stuff?

Beyond that, they are against almost everything we know about running shoes … no gel inserts to cushion the shock, no multi-layer, multi-density foams to maximise energy return, no need for gait analysis to decide whether you under or over pronate so you can buy the necessary corrective shoes or supportive arches …

Well, perhaps it’s wrong to say minimalist/barefoot shoes are against what we know about running shoes – perhaps it would be more accurate to say they are against everything the running industry tells us is important in running shoes. The industry wants to differentiate and sell products so can we always take the claims on face value?

On the other hand, if the products don’t work as they should, we will find out so the manufacturers should be kept honest by that. If the gels and foams (and, dare I say it, carbon-infused launchpads) were just Emperor’s new clothes, wouldn’t we know it?

It’s all very confusing – and if you like interesting questions, could Kipchoge have run his sub 2 hour marathon without his Nike Vaporflys?

Anyway, back to the minimal. It might sound weird but when you put them on they make your feet feel a bit over-exposed and vulnerable – the biggest reservation I had was how the seemingly thin sole and the absence of any cushioning will protect my feet when landing on a sharp stone. I think the issue would be pain and bruising rather than penetration through the sole (but I’d not want to walk on a nail in them).

The shoes I have are supposed to be trail shoes (I take the fact that they are called ‘Merrell Vapor Glove 4 Trail Running Shoes’ as a clue) but that just emphasises the stone point.

Being from the east of the Atlantic, I would prefer ‘vapor’ to be spelt correctly – but I may be able to forgive Merrell the missing ‘u’ if the shoes are good.

Monday saw the start of the minimalist experiment. The morning’s physical stocktake revealed a slightly tender left calf and Achilles (addressed by heel drops) and the usual cranky left knee. I wore the shoes for a fairly short run on the road – just under 7km (about 4.2 miles). They felt great – light and comfortable and the run felt easy and pretty fast (for me).

I may just be deluding myself by feeling that the run was easy – I could just be thinking that to justify my purchase of the shoes but I guessed the proof of the pudding would be when I woke up the following day and saw how the legs were. The rest of Monday was spent out in the garden tackling an overgrown hedge (and removing nettles, brambles and ivy – again). It was very windy and we had a power cut in the afternoon which lasted until about 10.30pm.

On Tuesday the physical stocktake was just the same as Monday’s – no new aches or pains and nothing worse than usual. I’ll take that as a victory.

Accordingly, I ran in them again on Tuesday – tame trail running doing laps of Badbury Clump (about 7.7km – 4.75miles). Yes, you can feel stones and sticks through the sole of the shoe but no problems so far and they were a joy to run in.

On Wednesday morning both calf/achilles combos were a little tight and the knee was as cranky as usual. It could just be two consecutive days of running, it could be the shoes or it could be nothing much at all – but it will be a day without a run.

I think I’ll go back to the old shoes for the rest of the week – I doubt the new ones need ‘running-in’ but if they put extra (or different) strains on my muscles/joints/tendons/ligaments/psyche I guess that it’s me that might need to be a bit cautious in attuning to them.

So far so good – I like them a lot but it remains to be seen if they like me …

Run, run, run, something in the woodshed

Sunday’s run wasn’t as good as Saturday’s – but I could feel both in my legs on Monday, especially the calf muscles. Why don’t I remember to stretch before I have the problems?

I suppose the good thing is that it was the muscles and not the Achilles tendons – throughout the training for the Rotterdam Marathon in April last year, they never needed any excuse to protest loudly.

I’m wondering if I’ve been running a bit flat footed for a while in order to protect the Achilles’. Subconsciously, I must have got a bit more confident in them and am striking a bit closer to the ball of the foot (thus putting more strain on the Achilles/calf chain – oh dear).

I did a short leg loosener Monday (5.5km, about 3.4miles) in some pretty muggy heat around midday. In the afternoon I started on another bit of garden – more nettles and brambles but thistles replacing ivy, for a change. It was more ripping stuff out than digging stuff up – by the evening my hands were like claws, incapable of gripping more than a cup of coffee.

I ran with my wife on Tuesday (6.7km, 4.2m) but, after 4 consecutive days of running (for only about 30km – over 18 miles) my back ached on Wednesday so I took it as a rest day from exercise.

I bought a chainsaw to start cutting up the wood taken out of the beech trees last year. I still have a full complement of limbs and digits so it went well – but it’s going to be a three session job to get it all cut and stored for the wood burner this winter.

Session 2 log cutting on Thursday (in the rain, so no running) and the same again on Friday (in yet more rain) which finished the job and leaves us with a fully stacked woodshed (plus overflow into another shed).

As the lockdown eases, we are allowed to create a ‘support bubble’ so our younger son, furloughed from his job and having been alone in his flat in London since the start of the virus lockdown, is now at home with us. It’s great to have him here in any event – but I ran the Rotterdam Marathon with him last year so I now have another running partner and another pair of hands with the labours around the house and garden … and he plays a mean game of croquet too.

He and I had a very good run on Saturday – a bit over 10km (6.35miles) in an hour. On Sunday the three of us drove up to London for a socially distanced picnic with our other son and his girlfriend – we’ve not seen them since skiing in late January. It was great.

Rook update – the hawk cut-out appears to be having some effect (for now, at least). I’ve not seen any in the chicken run and the chicken food seems to be lasting longer – so it looks like fewer rooks (unless the chickens have put themselves on a diet).

Interesting stuff this week

1. African proverb of the week: ‘Better to meet me with a warm heart than offer me dinner.’

2. BBC News website: ‘Coronavirus and how to beat it on the sausage frontline’

When the battle lines are drawn, it tends to all come down to the sausages

3. BBC News website: ‘Australia shark encounter: Teenage siblings film ‘really scary’ escape’

As opposed to a ‘really enjoyable’ escape from a shark

4. Foolish joke of the week: I had a ticket for a gig by an emo band but it was called off. I was really sad – which is, I suppose, what they would have wanted.

Confirmed cases of Coronavirus for Oxfordshire: population c. 690,000

14/3 – 22

21/3 – 44 (x2 from previous week)

28/3 – 113 (x2.5)

4/4 – 356 (x3.2)

11/4 – 653 (x1.8)

18/4 – 1070 (x1.6)

25/4 – 1336 (x1.25)

2/5 – 1540 (x1.15)

9/5 – 1688 (x1.09)

16/05 – 1902 (x1.13)

23/05 – 2020 (x1.06)

30/05 – 2065 (x1.02)

6/06 – 2093 (x1.01)

13/06 – 2109 (x1.01)

20/06 – 2126 (x1.01)

Generosity flourishes as normality recedes (and some irrelevant exercise)

Cancellation of sporting events is supremely unimportant just now, but to me there is an impact as they would have been a great distraction and their absence emphasises today’s lack of normality.

In the UK, our lockdown was for an initial 3 weeks. I’m sure we all knew that was just an opening bid but every sporting cancellation seems to underline the lengthening of the extreme measures.

To begin with, events in April went by the wayside. Then May, then June and now, most recently, the grass-based tennis season has been cancelled, including Queen’s (one of the main pre-Wimbledon tournaments) and Wimbledon itself. Wimbledon would have finished on 12 July.

Although the Olympics and the Euro 2020 football tournament had already been postponed by a year, the sheer scale of those events made early action a necessity – cancellation of ‘smaller’ things like Wimbledon bring it closer to home. It feels even more clear that July is not going to have seen a return to normal, although let’s hope we have, at least, moved a long way in that direction by then.

I expect the British Grand Prix and The Open to be next to go (both scheduled later in July) together with the further deferral of unfinished leagues. Will we get to the point where events such as the London Marathon, already postponed to October, are in the cancellation firing line?

Let’s keep following the rules – if we do, it may not come to that.

Not quite on the Wimbledon scale, but the ultra marathon scheduled for July has finally been put out of its misery and postponed to July next year. I’m trying to work out if the opportunity to train for another year is a benefit or a curse.

I’ve been spending a lot of time ‘on call’ as a NHS volunteer but no calls to respond to so far. I don’t expect any/many as we are in a slightly rural environment and a village that has established it’s own support service and a way of collecting medicines for those who can’t get out.

There is a lady in the village who grows a lot of plants to sell on behalf of the church – there has never been so much interest shown! I’m doing a lot of digging in my compost heaps to be able to offer some to people taking her up on the plants in a couple of weeks’ time.

Turning to the more mundane, on Thursday I got on the turbo for 45 minutes (with little to train for, an hour seems very unappealing). I ran through the village with my wife on Friday – she then did hills and I ran round the nearby old hill fort (continuing to protect my Achilles Tendons). Too early for the bluebells but I had a picture from a couple of years ago – something to look forward to. I rejoined my wife for her last hill rep – I managed a Strava PR.

One great thing I saw this week was Jos Buttler (the England wicket-keeper) auctioning the shirt he wore in the final of last year’s One-day Cricket World Cup (that we won after one of the game’s most extraordinary matches and a final ‘super over’ tie-break).

The money will go to charity, supporting two specialist heart and lung centres dealing with the coronavirus response – what a wonderful gesture.

As I write, bidding is standing at £65,800 – terrific, but what caught my eye is the fact that the auction asks for an additional £10 for postage! I hope the winning bidder has factored that in.

Pedant’s/grumpy old man’s corner

Things that get to me:

  1. Misuse of ‘literally’. On a baking programme this week, a contestant who did well kept saying “I’m literally over the moon” – she wasn’t, she was sitting on a stool in a big white tent.
  2. The unnecessary ‘So’ at the start of sentences: “What do you do Peter?” – “So, I work in marketing”

So, that’s me finished for now. I’m so tired I’m literally dead on my feet.

Foot management. Pairs of shoes: 1 black, 1 deck, 3 cycling, multiple running (and not a Vaporfly in sight)

Just a few trainers

I suffered with my Achilles tendons throughout training for April’s marathon. They didn’t stop me running but I cut out hill and speed work to protect them – and they still hurt every morning.

Early in the training I got some Asics Gel Nimbus running shoes that I thought would be well cushioned and good for high mileage but they came up a bit high at the heel and irritated the tendons – thus disproving my claim when I got them that “If I can’t run in these, I can’t run in anything”.

Then I stumbled across some Puma 500 Ignites (because they were cheap and bright red/orange) and they worked a treat – I trained and ran the marathon itself in them. I bought 2 pairs and have got to the end of the useable life of one pair, but when I went to buy another, it seems that they are now not made in men’s sizes (if made at all).

I’m all for progress – and it may be that whatever has replaced them is better – but it’s a pain to have to try something new when the old was perfectly good and, as an under-pronator with dodgy ATs, suited me well.

I resisted the momentary temptation to consider the Nike Vaporfly series. They seem to have worked reasonably well (!) for Eliud Kipchoge but the one time I suffered with Plantar Fasciitis was when I got some running shoes with stiff soles. I don’t know how my feet would react to carbon fibre in the sole – or how I would react if I’d spent £240 ($310) and not been able to use them.

I have nothing but admiration for people who commit fully to their running and go for broke on the best shoes but I think I’ll just deduct 4% from my times and know that’s what I would have done if I wasn’t so mean …… and I doubt they are very good for trail running anyway!

I’ve just got 2 pairs of what might be the Puma replacement for my old shoe – they are a bit odd as they have a sort of netting leading up to an elasticated cuff around the ankle. So far so good but goodness knows if they will work for me in the longer term.

And yes, now I’m retired I have just one pair of ‘proper’ black shoes, pretty much worn only at weddings, christenings and funerals (may it be mainly the first and second of those).

One wedding and no funerals, plus a World Cup semi-final (and gym, turbo, run)

Back to the mean streets of Little Coxwell

On Saturday we were at a delightful (very wet but who cares?) wedding – a lovely god-daughter of my wife. The venue was excellent but a bit of a way away in Somerset, so we stayed overnight.

It was a great weekend, the only downside being that I missed watching the second half of England’s magnificent win over the mighty New Zealand in the Rugby World Cup semi-final. It seems that life is conspiring against me as I missed the second half of the quarter-final win last week too.

Next Saturday is a travel-free zone as nothing is going to get in the way of watching the final against South Africa.

Back to the gym for a tough hour on Monday morning. A lighter morning as the clocks went back an hour on Saturday night, but the first frost of the autumn (happily I had already brought in the olive trees, the geraniums and the lemon trees).

I’d shaken off last week’s aches and pains but was carrying the burden of the wedding reception meal (and drink) and the best thing about staying in a hotel … the cooked breakfast. Normally I’d not eat breakfast but if someone is prepared to cook it for me it seems rude to refuse.

Another 3 hours on a second bonfire Monday afternoon – probably one more to go before I break the back of the disposal of the beech tree cuttings. True to form, I have some mild burns and the beech trees managed to trip me over twice while I was working. Happily, nothing damaged this time, other than my dignity.

I decided to let myself off the planned turbo session Monday evening – I was so tired it would have been embarrassing.

The bonfire was still going on Tuesday so I burnt some more stuff and chopped some wood – but I did get to the turbo in the evening for 30 minutes – 14.74km @ 29.48kph (9.16 miles at 18.32 mph). Breathing hard and dripping with sweat, despite the unheated conservatory. I am now sharing the conservatory with over 50 plants of one description or another, I hope they appreciate my carbon dioxide production.

A 6.1km run (3.8 miles) on Wednesday morning with my wife, complete with a bit of pain in both calf areas. It’s well above the heel on both legs but I’m now wondering if it’s (yet again) the Achilles tendons – this time just at the top of the tendon instead of being down by the heel like before. The information online seems to focus on Achilles pain being down by the heel so I’m not sure what this might be.

One to keep an eye on (and to keep stretching) but an annoyance rather than a big issue at present.

Challenges for 2020 – madder than usual

The Ridgeway – route of The Race to the Stones

After the cycle ‘everest’ in 2017 and last year’s solo ride out to the alps, I promised to do no silly solo challenges in 2019. I’ve kept to it, neither the Rotterdam Marathon nor the Ride London were solo.

However, I am completely sure that the promise was limited to 2019 so all bets are off for 2020 so ‘silly’ is permissible – possibly even ‘mad’ is allowable.

The current thinking revolves around cycling, a marathon, a triathlon and an ultra marathon. Specifically:

  • to give the White Horse Challenge a real go in April, with the aim of finally breaking 5 hours for the 150km ride. That takes care of the early part of the year as it will require some proper training of the sort I rarely do in the first few months (being a cold weather wimp). The plan is to ride at least 1000 miles before mid-April and perhaps a trip out to an early season training camp?
  • to have a go at the ‘Race to the Stones’ in July. I was tempted by the full 100km route but doing ‘just’ the second day of the event (50km starting from near Wantage and finishing in Avebury) seemed slightly less mad, given that this will be my first ultra marathon, and it being along the Ridgeway and not on nice flat tarmac. My usual gym companion had mentioned doing this but seems to have decided not to – shame. I have entered although I don’t see how I can get a full training plan in around the White Horse Challenge so I think this will be less of a race for me, more an extended run/jog/walk
  • I’ll try to be fitter for my weeks cycling in the alps to be closer to the front up the mountains than I was this year (not that we are competitive, of course). The focus on running for the Race to the Stones might not help much
  • I’ll do a marathon later in the year – possibly Bournemouth (where we have a house) or Abingdon, (near to us in Oxfordshire) or (more exotically and harder to get into) Berlin – but the aim will be to go under 4 hours, aged 65. With luck, both sons will run with me this time (‘with’ being a word to describe being in the same race, not denoting running together for very far)
  • I’ll get back in the pool and see if I can fit in a sprint triathlon in 2020 and improve my swimming sufficiently to go for an olympic distance triathlon in 2021.

No real idea if any of that’s achievable and there is a huge amount that could go wrong and ruin it all – but it’s good to have some targets in mind.

Gym, gym, run, turbo, cycle training, gym, run. A cornucopia of delights.

Bournemouth, with the Isle of Wight in the distance

A benefit of retirement is the lack of pressure to cram in exercise at the weekend. I was creaking by the end of last week, we were out for supper on Friday and Saturday, and so exercise took a back seat.

On Sunday we had a trip to Bournemouth to pick up the bedding and towels used by our friends over the previous week and a walk down the seafront to a cafe was about as vigorous as it got. The really strong wind we were walking into on the way reminded me that if I ever run the Bournemouth marathon I may need to find someone big to shelter behind along the promenade.

All that meant I was more than ready to get back to the gym for an hour on Monday morning – and back again on Tuesday. I’m enjoying the gym more than I expected. It’s partly the convenience in that I can set aside about 90 minutes and that covers the travel, the getting ready and changed after and an hours decent exercise. It’s probably also the variety that it offers and the strange satisfaction to be gained by lifting heavy bits of metal. I must be careful to remember that I go to help with my fitness for cycling and running, but for the gym itself!

I ran with my wife on Wednesday morning and later did a hard 30 minutes on the turbo, at just over 32kph (20mph).

Thursday was back to the cycle park for more training sessions. The first round of sessions was so successful that we’ve done a second week – great feedback from the children and their parents. It’s very rewarding to see children who arrive with little confidence and unable to ride, leave feeling good about themselves and confident on two wheels.

It’s odd how approaches to relatively simple things change over time. I remember learning to ride a bike with steady wheels, and our sons learned the same way. Now, the approach is to use balance bikes (no steady wheels and no pedals) that are scooted along and promote balance. It seems an obvious improvement as steady wheels actually remove the need for balance.

I know that the basic balance bike design was invented in the late 1700s but I wonder where the idea of using it as a learning tool for children came from. I think it may be the founder of Strider Bikes back in the early 2000s? Brilliant.

I spent the afternoon sorting out one of the bikes we provide for older children to practice on, which was stuck in top gear.

I went through a reasonably tough exercise routine on Thursday evening, I was back the gym on Friday morning and ran with my wife early on Saturday morning. While she did hill reps I was kinder to my Achilles’ and ran around the ancient Badbury hill fort – in all just over 6km (3.75m). I enjoyed it a great deal but could feel the week’s accumulated fatigue.

That’s it for the week’s exertions. Seven sessions in 6 days is plenty for me. Overdoing it is bad news at any time but, as you get older, it feels even more important to allow for recovery.

Current physical stocktake: around 67kg (148lbs); resting pulse just under 50; Achilles tendons, better than they have been; knees, not too bad; shoulder hurt skiing, much better.

Transcontinental Race

My congratulations to everyone who took part in the Transcontinental Race. 160 riders finished and 101 scratched (including the one who is still shown at the start). Particular credit to two intrepid ladies, not in their first flush of youth and riding as a pair, who arrived at the finish on Thursday, some 3 days after the previous finisher crossed the line and 16 and a half days after the winner (the winner took only 10 days). Remarkable resilience and determination.

Run, gym and (minor) bike mechanics

After the sportive it was London on Sunday to take our sons for lunch to celebrate the older boy’s birthday. On Monday morning I ran down the Thames Path, 7km (4.3 miles), surprisingly at sub 4 hour marathon pace.

It was a very good run in warm, but not stupidly hot, weather. The only down-sides are a slightly sore left knee and painful calf muscles. I guess that I’ve not been exercising them very much while I’ve been protecting the Achilles tendons. I’m sure it will all improve.

I am continuing my one-man attempt to bring to London the habit of saying ‘hello’ to other runners as you pass by. On this run I got a response from 5 out of the 13 runners I saw. Admittedly, a lot were wearing headphones or earpieces of one sort or another and might not have heard me, but I’ll keep at it.

Gym on Tuesday for a bit over an hour. It was very good apart from the chap who insisted on singing along (rather tunelessly) to the music on his headphones. I don’t mean to be a miserable old git but if I wanted karaoke …

As part of the gym exercises I did the planks routine and then decided to see if I could do a straight 5 minutes of plank as well. The good news is that I can, the bad news is that my lower back was sore for the rest of the day so I missed the evening’s planned turbo session. I suppose the other bit of good news is that my painful back took my mind off my painful calf muscles.

They say that people perform better if the ‘package’ feels good – decent kit, nicely maintained and presented equipment. I don’t know if it’s true but I washed and oiled the bike and put new bar tape on it on Wednesday. The old tape was the original from when I bought the bike 4 years ago and was tatty beyond words. More workman-like than expert, I replaced it like-for-like with black tape. I’m sure it will make the bike go faster (though not as fast as if it had red tape, of course).

I’m going to need all the help I can get on the Ride London sportive, surely the new tape will help?

My heartfelt congratulations to:

  • Egan Bernal for his Tour win (the first of many, all being well),
  • Geraint Thomas for his immensely graceful acceptance of second place
  • Juilan Alaphilippe for lighting up the whole race
  • the Irish cricket team for giving England plenty to worry about in the early stages of their recent test match
  • Fiona Kolbinger, the first woman ever to be in the lead of the Transcontinental Race. 4 days 7 hours in, she is in front by 35km having stopped for less than 20 hours in total.

Cycling stocktake (and I find myself rather short of stock)

Enough of this ‘why aren’t I cycling?’ and ‘I’ve got to get the bum on the saddle’ – on Monday I actually did get on the bike and go for a ride.

The Achilles tendons still aren’t great and the torn calf probably isn’t fully healed but they were all good enough for cycling and I’ve been prevaricating for too long.

Foolishly, I did my usual test route – the one I do every now and again to gauge how fit I am and how the cycling is going. I always push fairly hard on this route which is about 28 miles (c.45km) and flattish (280m or 920 feet). The last time I did it was back in September 2017 and I clocked a p.b. of 1 hour 28 minutes at 30.9 kph (19.2mph). This time I managed 1 hour 33 minutes at 29.2kph (18.1mph).

It was an unfair test given how little I’ve cycled this year, and considering that September 2017 was just 2 months after I ‘everested’, but it puts down a marker. It also suggests:

  • the training for the marathon in April has helped,
  • the gym has helped,
  • I haven’t forgotten how to ride a bike,
  • but there’s a lot of hard work to do before the trip to the alps

More importantly, I really enjoyed it.

So, it’s back to the cycling now – it will be kinder on the Achilles tendons and I’ll see a bit more of the countryside than by running my usual routes. I’ll miss the running but it will be interesting to see if a break from it (other than shorter, gentler runs as my wife’s unpaid personal trainer) will sort the ATs out.

Row, run, cycle – but taking time to smell the roses

Chelsea Flower Show

After Monday’s London run I gardened on Tuesday. Having cut a whole 3 seconds off my 2000m rowing time at my 2nd attempt, at the gym on Wednesday my 3rd attempt took another 28 seconds off (now down to 8m 42s), although still not feeling 100%.

I suppose that’s encouraging but if I’d known it was going so well I might have eased off a bit to keep something in hand for the next attempt. I assume the improvement is just a bit of familiarity with the equipment so perhaps next time will just be consolidation.

I’m still wondering whether the gym will add much to my cycling. I’ve always taken the view that cycling must use all the muscles needed for cycling – but the gym is a nice social diversion from other training (if I were ever to get back to doing some) and, with my focus on the legs and core, it can’t be doing any harm … can it?

In the afternoon I was at a local junior school helping to give cycle training to some 11 year olds. They could all ride but we were also assessing them with a view to taking them out on the road at the start of next term. It was enjoyable and all the children were pretty good on the bikes – although the bikes were a rather motley bunch in terms of style and road worthiness!

Back to Bournemouth on Thursday, continuing to clear the garage and garden. With a fleeting visit, no running (I didn’t even go to the beach to check that the sea is still there) – but back to the gym on Friday morning – I did the 500m rowing machine sprint for the second time and at 1 minute 57 seconds I took 2 seconds off my first time at the distance. My gym companion thinks the machine I used this time is the harder of the two – I’ll check next week.

After the gym, it was up to London for the Chelsea Flower Show. We tend to go every few years to get some inspiration for the garden – but fail to implement much (if any) of it. Still, it’s a good day out. This year was very enjoyable in good weather – even though it was a bit too crowded for my liking. Great show and artisan gardens and outstanding exhibits in the Great Pavilion. I’m not sure if I’m inspired or intimidated – probably both.

I ran in London on Saturday morning (about 4.3miles – 7km). It went well to the half way point but then my recent right calf niggle became a current right calf pull. I finished the run at a hobble and well over a minute per km slower than the first half. How do I train for, and run, a marathon in April with no muscle issues, only to pull one on a reasonably gentle 4 mile run the following month? It hurts a lot – but at least that takes my mind off the Achilles tendons.

We drove back to Oxfordshire later with our sons who came back for the Bank Holiday weekend which is good compensation for the calf.

  Indoor rowing  
Attempt No. 500 metres 2000 metres
1 1minute 59 seconds 9 minutes 13 seconds
2 1:57 9:10
3   8:42