£7 a day = £1000 on race day, please donate

Smoking causes cancer. So does sun damage to your skin, but in the UK we can be pretty apathetic about it. You probably know what you should do, but do you do it? Do you know what the tell tale signs you're looking for? Melanoma takes lives, great lives and yet there is so little money focussed soley on research and education. When I run the Trail Marathon in Coed y Brenin on 23rd June I'd like to have raised a minimum of £1000 for the Myfanwy Townsend Melanoma Research Fund. Please, please take the time to donate today, I need £7 donated each day between now and race day. So whatever you can donate will make a massive difference in the UK. As of today most of the money donated to me is from ex-pats now living abroad who understand the need for this. Don't Melanoma stay a secret in the UK, or when it is diagnosed lets have more resources to beat it. https://www.justgiving.com/Ashley-Charlwood
Smoking causes cancer. So does sun damage to your skin, but in the UK we can be pretty apathetic about it. You probably know what you should do, but do you do it? Do you know what the tell tale signs you’re looking for? Melanoma takes lives, great lives and yet there is so little money focussed soley on research and education. When I run the Trail Marathon in Coed y Brenin on 23rd June I’d like to have raised a minimum of £1000 for the Myfanwy Townsend Melanoma Research Fund. Please, please take the time to donate today, I need £7 donated each day between now and race day. So whatever you can donate will make a massive difference in the UK. As of today most of the money donated to me is from ex-pats now living abroad who understand the need for this. Don’t Melanoma stay a secret in the UK, or when it is diagnosed lets have more resources to beat it. https://www.justgiving.com/Ashley-Charlwood

Sweat, no tears

A week of rest and rehab has paid off. After following advice from Matt I’m back on the low impact cardio.

After 10 very frustrating days before talking to a physio, perhaps there is some science I should get to know.

The foam roller is definitely still breaking down some weird muscle damage in my right calf, but stretches are definitely looser than 3 weeks ago.

The rowing machine is absolutely not my favourite way if getting a sweat on. The sound the fan makes reminds me of the 3 hour sessions I did prior to rowing a little boat from Lands End up to Wales. But, it feels so nice to extend my lungs. I know I’m supposed to ease into it but that little voice on my shoulder doesn’t like slacking -8017m in 30 mins. The yoof would say “boom”, I think.

I’m sure the family are chuffed to have reeking kit back in the wash bin!

I still want to be running the hills above the inversions we’ve been having in Meirionydd since Saturday, but I can beat that little voice, at least for now.

A big fat Zero for the last fortnight on 2012 miles in 2012! I’m back!

My wife says I go at everything like I can do it, without even considering I might not. Marathon training-I can do that, I used to be able to run a fairly respectable 3hr15 marathon... 12 years ago. So 2012 has seen me getting back in the groove for Trail Marathon Wales in June and asr a milestone on the way to Marathon des Salble. It seemed easy.
My wife says I go at everything like I can do it, without even considering I might not. Marathon training-I can do that, I used to be able to run a fairly respectable 3hr15 marathon… 12 years ago. So 2012 has seen me getting back in the groove for Trail Marathon Wales in June and asr a milestone on the way to Marathon des Salble. It seemed easy. “Just start banging the miles in on a programme” I thought. A quick 44 mile round trip cycle to work on a rest day, got to be good for you! A jarring pain 3 weeks ago in my calf stopped a run, go on the rest, ice, compression, elevate. Some gentle walks and tthen last Saturday headed out for a gentle, 20 minutes later, my right calf twanged again. My wife and the two girls came to pick me up in the car, with Katie (2) saying “pwore diddy, sore leeg” on the way home. Living in rural Wales is great but access to things like physio’s isn’t so easy. Monday night, Matt from The Physio Clinic Bristol came to the rescue with a SKYPE consultation. Matt explained about Myofacial release using a foam roller, talked me through calf guards-I think they’ll make me look like a drag act pulling off Britney in her bald phase, but if it stops the pain then great! Then he talked me through poor biomechanical allignment- how to identify it and eradicate it. Add some dynamic warm ups and reassuring me that the rest of my proprioception and stretching is probably ok was a great comfort. Now, I’ve always been a a fan of putting my shoes on and going running. Nothing fancy. Turns out I need to be a bit more sophisticated to get this body back to where it was. So Matt gave me a plan to get my body sorted- it’s definitely working. The foam roller, though sore in some places is defitnitely working, started on gentle explosive drives this evening and there is no pain. I’m going to get on the rowing maching soon and give that an easy try. I’m missing my cardio. I’m sure it’ll come  But my brain turned downhill massively. I don’t quit. But, my head just lost motivation, doubt, loss of belief. All really crappy. I think mixed with a lack of exercise it was just the right recipe. But on Wednesday morning when I work up my email said someone had donated £150. One hundred and fifty pounds! Initially I thought it was a scam, but checking into JustGiving revealed that an old uni friend, Jon Bauer, had made a donation. Now knowing, Jon he probably planned it, but it really helped. This guy, marketeer turned author, now living in Oz showed me a spark of belief. That was enough. Negativity went and I decided, training could be rehab too, it doesn’t have to be pounding the pavement. Matt said 1 week in 6 should be a rest week at high intensity, well rehab is my training until I’m fixed. I’m really going to try and get a copy of Jon’s book “Rocks in the Belly” for one of my weeks of- the Guardian thought it was quite good! A massive thank you to those two guys for keeping me going early days; I’m sure there are tough times ahead, but getting me back on track is a good foundation for the dark days to come. So my 2012 miles in 2012 is on pause, no pressure to get the miles back. I’m going to do it. Thats just it. In North Wales today, it was warm, time to get the little boat out and get some flatwater work in. Katie had her first trip up to one of my local spots with deepwater and a slight flow. At two she is showing some adventurous streaks, and takes after me wanting to strip off whenever possible. Not a bad fortnight really.