Something reliable

The past few weeks have been a bit tiresome at times. Two separate but related things have been going on with me. The first is obviously my struggle to recover from my recent climbing accident. The second is the thing I’ve been filling a lot of my time with for the past month while I cannot climb properly - working on my injuries book.

I’ve spent weeks and weeks of just reading, wading through scientific papers, medical texts, blogs and case studies. Sports medicine crosses so many specific fields of knowledge. It’s a huge picture. One of the most striking things about the science and art of treating sports injuries is the lack of hard unequivocal evidence in so many corners of sports medicine practice. You could spend your whole life reading the conflicting viewpoints and interpretations of the weak and limited scientific evidence available. The deeper you read into the detail of each field, the less seems reliable.

Of course, a bit of time to step back, digest and put into perspective what you have read makes things clearer. But while reading through the thick of the information, it’s hard not to get disheartened by the lack of hard rules and structure on which to build an approach to staying free of injury and solving existing ones.

One theme that does keep coming up is that humans do seem to be able in a lot of situations to find ways to overcome problems where the available evidence is not much help. When it’s not obvious what to do to either improve performance or recover from an injury, the single most valuable thing we can hold onto is that we have the capacity to literally try everything, to not give up and to work through problems and last the distance until either a resolution or a workaround is reached.

Lack of good scientific evidence to base our decisions is frustrating, but it’s crucial not to let this erode the one thing you can rely on to make progress - strong motivation.

Doh. Surgery on the cards

Well that was an up and down week. At the start of week 4 of since my accident I attempted some normal steps across a room. I yelped and fell over. My ankle joint, which had seemed relatively unaffected, was immediately extremely painful on the anterior aspect. Pretty much my worst fears then.

In the absence of much ligament damage in that area, pain inside my ankle joint looked likely to mean damage to the articular (cartilage) surface inside the joint. Since cartilage, strictly speaking, doesn’t heal, it wasn’t the best. I was straight back for another x-ray that afternoon, which as expected was inconclusive. At least there wasn’t obvious damage to my talus. There was the faint echo suggesting there might be a bone spur in there, but it was hard to tell, and my doctor felt it would be treated conservatively anyway. I talked to my doctor in detail about what to do next. An MRI scan was really in order, but this and a consultation with an expert ankle orthopedic surgeon would add up into months of wait. Without really knowing what was wrong in my ankle, walking around on potentially damaged cartilage wasn’t really an option given my occupation.

So I decided to find out how much it would be to see the consultant on private time. Even if I just paid for the diagnosis and scanning, I’d be able to jump a lot of the waiting without extreme cost. One week later I was in the MRI machine and the following morning on the consultant’s table. I’m glad I did. The scan showed bruising in my Talus and Tibia but no damage visible on the articular surface. However, I had a large bone spur on the front of my tibia which had broken off. Although I do have the option of leaving it there and seeing if it gives me problems down the line, removing it might be the safer option to protect myself against future problems. There is also the additional benefit of a close inspection of the joint cartilage and any defects can be treated at the same time.

I didn’t feel like I had much option but to get it done, and get it done quickly. Although it’s going to be seriously expensive, it protects my ability to work in the short and long term. So I’m booked for the surgeons table in two weeks time. Depending on exactly what the surgeon finds in there, I’ll either be back to climbing in a few short weeks, or a bit longer. The way it feels, I think it’ll be on the short side. But I’m not thinking about it. All I can do right now is keep training and count down the days until then.

Foot notes day 21

The strength of my torn plantar fascia (foot arch) is definitely improving rapidly at the moment. I’m imagining it’s still mid way through forming the immature collagen scar, but the earliest new fibres could already be starting to remodel now. Over the weekend I was able to briefly stand on the bad foot alone, though lent on the lateral side and I can stand up on my toes too, but again only if I lean my foot on it’s lateral side, so it doesn't really count.

The medial side is still too weak to walk without pain, and my heel must be well and truly bashed up as it formed fresh swelling and bad pain from yesterday’s weight bearing experiments. Normal walking is still some way off for me. I have to accept that. I still managed to limp across my kitchen though. So making tea continues to get easier.

On the fingerboard, I have also had great progress which I’m sure must start levelling off soon. I got 6 pull-ups on the Beastmaker monos, 3 on the 45 degree slopers (no cheats of course) and back up to 2.5 one-arms on the big hold. My best ever one arm performance was 4 complete pull-ups on a bar, about 6 or 7 years ago. I’m chuffed to get so much strength back so quickly after so many years avoiding pull-ups. My ultimate goal strength levels are still miles off though, so hopefully I can keep having sessions like they are going just now - noticeably stronger every day. It’s just so nice to finally pick up where I left off with a bit of real strength training that was out of the question for so long.

I think my weight has risen by a kilo or 2 which I’m counting as an achievement considering I’ve been sat on my ass or doing isometric hangs. I’m going to try and get myself a bike shortly. I think I might be able to cycle even in another week or so, and I sure as hell want to start burning some calories, getting outside and clawing back some VO2 max as soon as my foot lets me. Even if I only need to do that for a week or two before walking and climbing gradually take over, it’ll still be worth it to get conditioned again, both in terms of VO2 and body composition.

Foot-notes day 17

I’m at day 17 post accident and had the expected ups and downs. A lot of folk (including many who are recovering from nasty injuries themselves) from got in touch after my last blog post saying they were heartened to see me sounding so optimistic so soon after my little tumble. Thanks! 

I must admit that the novelty somewhat wore off on Monday morning, waking up after week 2 of recovery and looking forward to week 3… of much the same. On the whole, it’s true what I said that a bit of time uninterrupted by trying to perform would be great to have a proper phase of foundation strength training. That part has been going great. When I go into my wall and start doing my workouts, I sort of forget about the injury for a while and feel normal.

The biggest pain in the ass is not being able to chase my 19 month old wee girl about and generally being a useless lump at home. I’ve only thrown my crutches away in anger once. In the grand scheme of things it’s obviously nothing to moan about. However, trying not to moan doesn't get rid of the feeling underneath. It seems the biggest psychological challenge is not right after the injury, but a few weeks on. What can you do but hang on the the positives of the training that can be done. Since I have a lower limb injury, thats a lot!

My plan to return to climbing with a Gullich upper half and Ondra lower half is working nicely. While my legs are visibly atrophied, my arms get bigger. On the fingerboard, as well as having time to get thorough workouts completed daily, I’ve had time to do all the peripheral stuff too. I have basically avoided basic strength training since 2008 because of golfers elbow. Even last winter, when I got symptom free and could train freely on the bouldering wall again, I still avoided campusing and fingerboard for the time being. Although I’ve been able to manage to keep a decent climbing standard, I could definitely feel my basic power suffering this year.

So with this break I’m determined to get fully back into strength training. So I’ve matched a rather intense program of deadhangs and pull-ups with an intense program of wrist flexor eccentrics for the elbows. It’s definitely working. I was always too scared to really push into elbow pain at VAS 5 just because it felt so wrong. But having bitten the bullet, it’s feeling line the right thing to do. I’ve also started a new method of doing eccentrics to mimic the most aggravating position and so far I think it’s increasing the response.

As expected, walking is still feeling pretty distant. I still cant get near a full weight bear on the bad foot although it can handle sharing the weight for standing now. I had a good meeting with Jaqui at Lochaber Physiotherapy and got a stronger idea of what is going on in my foot. My ankle joint seems to be on good form at the moment. I also still have a foot arch which elicits very localised pain at the attachment to my heel bone. The heel bone and fat pad seems to have been very badly bruised and bashed and will no doubt cause me a world of pain in the weeks to come once I start walking again. I think I’ll have a fine excuse to treat myself to a nice new pair of shoes.

End of the line, for a short while

 Oops! Time for a little phase of finger strength training

In my last blog post I mentioned that I had a few wee routes to finish off before I was completely done with Steall. I do like finishing things before moving on, so I was eager to get them done. I’d bolted 5 new routes on the left side of the crag, two on the left arete of the main crag and three on either side of the big slab to it’s left. All needed a good brush since they are a bit slow to dry compared to the other lines, but the rock is great with lovely little pockets and every so often these weird letterbox jugs that are just the most satisfying holds ever!

End of the Line 6b+, first ascent, Steall.

I’d bolted the routes and partially done the hard work of cleaning them on previous visits. With three dry days gone, three of us went up to try and get them cleaned and climbed before they got wet again. All was going well, a new 7b, 6c and 6b+ were in the bag. But then it went a bit pear shaped.

Kev took these pics and had a fine view of my tumble down the bottom bit of the slab into the birch trees

It turned out, the 6b+ slab was quite long and the rope I was using which wasn’t mine was a little short. As I got lowered off, the rope ran out about 6-8 feet above the small ledge at the start of the route proper. Neither of us noticed in time and so I plummeted, clipping the ledge with my foot and somersaulting down the turfy scrambling ground below, eventually coming to a violent stop wrapped around a birch tree on the slope below.

As I was flying head over heels I was wondering what the hell was going on! Normally I always take a long rope to the crag so rope length issues don’t arise and it hit me that the borrowed rope I was using must’ve been too short and the end had gone through the belay device. For a minute or two I thought I might have got away with it but very quickly my right foot started to get bigger and severely object to being weighted.

A rather nauseous hop/clamber/crawl down to the wire bridge followed. The bridge was fine thanks to my practice on the Stac of Handa. After that, the machine that is Kev Shields carried me most of the way back through Steall gorge to the car and a trip to the Belford. A good man to have around when things go wrong! It appears my ankle is not broken but it looks likely I have a grade II tear of my plantar fascia (foot arch) and will be on crutches for a few weeks. It’s still early days to get a close idea of exactly what’s been mashed and bashed inside my foot.

On the bright side, I was about to start the yearly retreat to the fingerboard to avoid the autumn deluge and begin my foundation of strength training for the season anyway. So now I’ll have a even more focused start to that. I might even finish writing my book too. A few weeks out of immediate performance goals to really build a base of finger strength is something I should have been doing much more of in previous years. It will be really interesting to see if it yields a positive effect. I know where I’d place my bets!

I took day 1 post-injury off since I felt pretty damn sore all over and sorry for myself. But yesterday (day 2) I started gently with an hour and a half session of deadhangs, pull ups, antagonist work and flexibility training. My neck still felt a bit sore from the somersaulting down a crag, so I felt pretty weak and tentative. But that will give me good motivation to climb out from the hole.

I feel awful I’ve had to cancel a coaching trip I was due to go on next week, and a trip right afterwards to the trad area of Bohuslan in Sweden that I was greatly looking forward to. But both can be done when I’m stronger, healthier and have the book finished. 

So no there is no time to waste! I’ll be back on the cliffs in 4-6 weeks and have a lot of deadhangs and writing to fit in before then. Best get stuck in!

[UPDATE] I wrote the above on day 3 post accident. It’s now day 6 and I’ve already made a bit of progress. I started early mobilisation on day 4 and have got 80% ankle range of movement back from about 20% on day 1. I can rest the weight of my leg on the ground now and even get 10kgs of force through my forefoot pain free. Looking good!

Dam That River 7b, first ascent, Steall

Fight the Feeling

Fight the Feeling, 8c+/9a, Steall, Glen Nevis. Picture by Lukasz Warzecha.

I finally nailed my Steall project. All I can say is I had a fantastic and heart stopping 20 seconds when I got through the crux and nervously continued, completely pumped to the belay. I was totally unsure if I’d make it until I had the finishing jug firmly in my hand. I think I was too nervous and full anticipation to even breathe or make a sound.

I’m so, so happy with this new route. The cliff carries a lot of personal history for me and completing it is a culmination of a big part of my climbing inspiration. It’s also one of the most stunningly nice rock climbs I’ve ever seen and the quality of the rock is just fantastic. Apart from all that, it’s also the hardest sport route I’ve climbed by a good margin.

It ‘went’ it straight away after I took a break to go bouldering in the alps for a week and then returning to find the long awaited perfect conditions (about 10 degrees with a breeze). Sure you could say (and some have said) I was crazy to try it through the summer heat, humidity and midges. That could be correct. Maybe I just tried it because I wanted to be trying it rather than it being the best thing to be doing? But maybe if I hadn’t had regular sessions on it I wouldn’t have got stronger on the moves and learned all the little things that get you higher on the climb. 

I first visited Steall as an unfit 17 year old around 1995. I still remember being really inspired by the place, and by the hard climbs. They were just so far above what I could ever imagine. I’d seen the pictures of Malcolm Smith on Steall Appeal (8b) and Cubby on his Ring of Steall project which I’d heard could be one of the first 8c+s if he could finish it. When we went, Cubby’s draws were in place on Ring of Steall and we made it our day’s entertainment just to abseil down the crag. I was totally fascinated by how hard it must be to climb that smooth overhanging sheet of rock, and a seed was definitely sown to see how much of the huge leap from my level to being able to climb this I could jump.

Starting the crux section. Lukasz and Wojtek (The Polished Project) also shot some nice film of the route which hopefully will show off what a nice route and cliff this is. I always felt it was a shame that so few people know about Steall and how great the climbing is here. Yes I know there are a couple of midges about in summer. But right now (Sept) and right through the spring it’s a fantastic place to climb. Fight the Feeling takes in most of Ring of Steall (8c+) until past it's crux and then has a bouldery main crux on the headwall above. I gave it a split grade in the end and I'll wait for the opinion of repeaters. If Ring of Steall holds it's 8c+ grade then maybe it will end up as 9a. If not then it would be 8c+. It's certainly much harder for me personally than A' Muerte (9a) that I did a few years ago, but it's always hard to tell if one route just suits you more than another.

It was several years later before I returned and actually tried Cubby’s Ring of Steall project. Despite getting close, Cubby never quite finished it off, which I know was frustrating for him. I hope he can see that the vision for the line and the effort he did make carried a great inspiration for me and other climbers, which has got to be important and worthwhile. For me, the unfinished project it seemed like an obvious target to feel like I could make some sort of contribution to climbing in the highlands. I thought about it a lot and it eventually became a dream route for me. But when I tried the crux, it just seemed impossible. I wasn’t anywhere near strong or technically aware enough to do even the moves. More years later, with lots more climbing experience under my belt, I climbed the Ring of Steall project in 2007 which was a very memorable moment for me.

Despite it feeling so hard during the preparation of many days working on it, I did it effortlessly on my first serious redpoint attempt, much to my surprise. This of course opened my eyes that there was more space to improve. So the blank looking headwall above where Ring of Steall heads left to finish up a diagonal crack seemed like the obvious progression.

I placed the bolts and had great fun unlocking a sequence to connect a few distant tiny crimps on this. Initially, just linking the section where it left Ring of Steall to the top felt absolutely nails. In actual fact, I was stupidly missing a few obviously better methods to do the moves and eventually could link the headwall quite steadily. Eventually I redpointed through the Ring of Steall crux over 30 times but hit a wall by the time I got to the main crux on the headwall. I was lucky to have an up for it partner in redpointing during July and August, Dan, who nailed his summer project (Trick of the Tail 7b+) right 10 minutes after my top out.

Linking the whole route was desperate for me. I’ve learned a lot about my climbing limitations during trying it, because I’ve tried everything to get stronger and fitter to manage it. However, just like on Ring of Steall, when I finally did it, it felt easy. So the door for further improvement is still wide open it seems! 

And that was my biggest problem - I had become convinced during trying it that not only was I struggling to make the improvements I needed to, but I was somehow losing my ability to climb, train, recover and have good days. Almost every attempt became a constant fight against this feeling. I don’t really know why I’ve turned into a sport psychologist’s nightmare, but I do seem to have lost a lot of confidence for some reason. The routine of preparing myself for a redpoint effort got progressively more difficult as last month wore on. I wasn’t nervous or scared of it, I’ve got enough experience to be able to swallow those feelings in a climbing situation at least. It was more that I stopped believing I had room to improve on my previous best efforts.

I wondered what I could do about this feeling at the time. It was really strange - one part of my mind was telling me that just keeping going with the training and work I was doing on the route would pay off sooner or later, while the other just didn’t believe it was making any difference. The only option really was just to keep going to find out which scenario would come to pass. In the end, several small things got me there. I kept going back and changing little things in the sequence that needed changing, simplifying the footwork and using a crucial intermediate hold on the crux. I alternated periods of working the route with a little time away to train, and I did a few sessions of deadhangs replicating the specific grips I needed on the route. Finally, I went a did some nice runs during which I tried to regain confidence while hopefully burning some fat.

I felt I really needed to finish the project to move on to another stage in my climbing and life. It’s taken the guts of a whole summer season, but well worth it. So I’m slightly less unfit than when I first visited Steall 17 years ago and it’s time to move on again. I have a few more wee climbs to finish off here yet before I’m completely done, but I’ll certainly miss climbing here almost as much as I’ll enjoy starting another adventure on some other steep bit of rock.

Waiting for Autumn

While I have been waiting for the summer to come to an end and the season for climbing on small holds to begin, I’ve been trying to sort some things out. To be honest, I’ve been feeling a bit fed up with how the summer has gone. Having said that, the battles have been enjoyable. I could so easily have had very different results on a couple of hard projects had conditions been right at the right moment. But it didn’t happen. I particularly thought on quite a few attempts that I was going to get my Steall project. On reflection though, I don’t feel I really did enough to deserve it just yet. Also I went to look at a couple of cliffs I hoped would have another great hard trad new route for me, but they were a bit disappointing. Outside of climbing, I have written a lot of book which is good although much work remains and progress has been rather slow.

I signed another three year contract with Mountain Equipment which is really great and gives me an opportunity to keep pushing myself in my climbing. I have been thinking a lot about my training going into the colder months and what moves to make next. This summer has been the first that I haven’t felt my fingers getting stronger. I know that it’s down to just going climbing on physically ‘easy’ trad routes for a long time and not doing any training since my elbows weren’t up to it. Already I’m noticing some small gains since I’ve been healthy and able to start basic strength work again. But my body is feeling like it will take some time to get used to strength training again.

After speaking at the St Anton festival in Austria last week I had a few days in Magic Wood. The objective was just to pull hard on powerful crimpy moves as much as possible before going back to Scottish projects. It’s just as well, since the conditions were pretty bad. After a few days moping about looking at wet projects and climbing damp boulders, there was one day of decent conditions. I could do Darkness to Sunshine (8A/+) quickly and then worked on some harder things without success. I spent an hour or so trying Remembrance of Things Past (8B+) which is exactly the opposite of my climbing strengths. There’s not a lot of opportunity to lean on technique and get weight on your feet, but raw finger strength is the order of the day. It was still quite wet but I could see I probably would struggle to do it even in good conditions. On the other hand, the moves didn’t feel impossible so I don’t think a huge gain in strength to weight ratio would be needed to manage this level. I’d love to try this again sometime after a winter back on the fingerboard.

I super motivated for this season to get back into basic strength training and see what possibilities it opens up. I’ve also spent a lot of time recently reading to expanding my knowledge of sports nutrition and feel like I’ve learned a lot there with much potential to do the hardest stage - putting new knowledge into practice.

A good run

While in Magic Wood, waiting for boulders to dry out, I decided to go for a couple of jogs to keep trim. I found a nice track that led up into the mountains in steep zig zags from 1300m to over 1900m, above the tree line and into a lovely open mountain corrie. On the first outing, it was super humid and felt like hard work. I walked a few sections, but I sensed that the uphill running was beginning to feel close to ‘steady state’. So a few days later I did it again on a much nicer day and got on much better.

I ran over 600m altitude gain in 36 minutes without stopping to walk which is the first time I think I’ve ever run so far uphill in one push. The interesting thing was that I did the run after eating lunch (I’d had 4 hours bouldering in the morning). Normally if I ever run I do it after the overnight fast to get into fat oxidation quicker. The difference was quite amazing! I know that’s rather obvious but it was still quite something to experience it. Instead of feeling like a motivational mission, it felt pretty easy. Moreover, after the harder steep sections I could feel my legs wanting to run faster as soon as the angle decreased again. I guess habitual runners must be used to that feeling but it’s nice for an amateur to feel it even once.

I remember reading when I started climbing that Messner, in training for the first ascent of Everest without oxygen in 1978, 'claimed' to be able to run 1000m uphill in 35 minutes. So I’m officially 3/5ths as fit as Messner. Im not sure whether to laugh or cry.

Perhaps I put in some training for my enchainment idea after all?

I wrote some ideas about mental strategies for motivating yourself to run uphill on the training blog here.

In conversation with... Reinhold Messner from MOUNTAIN EQUIPMENT on Vimeo.

Higher highpoint, out of time

After the frustrations of not feeling good enough to get through the crux of my Steall project, I took a small break from it which consisted of some diligent training, family time and writing some more of my book. I could probably have taken more time doing those things, but the prospect of some better conditions and a trip away getting imminent demanded going back up for another couple of sessions.

On one session, when it was still feeling a bit hot and windless, I couldn’t even do one of the moves in isolation. I lowered off and felt pretty dejected. I was practically ready to leave it until next season. When it was my turn to climb again, I went for another go as a formality. A small breeze started up at the same time as I did. The holds instantly felt stickier and next thing I knew I landed the last of the crux moves.

I soldiered on in extremis for a few more moves before falling, completely pumped, from the last really difficult move at the last bolt. That was a real eye opener. For one, I learned that conditions matter even more than I would ever have given credit. To go from unable to do single moves, to almost succeeding on linking the whole thing in the same session, because of a few gusts of wind is a massive effect.

Second, I learned for the first time that the route is definitely possible for me. I think If I could replicate that effort a few more times, I’d struggle through to the belay one time. After that session, I must admit that a wave of utter determination to try my best to finish it came over me.

However, maybe that was my best effort, and I’ll not be able to match it before the autumn monsoon? I’ll find out. It doesn’t matter really. I’m just pleased to know I’m not wasting my time trying the project. Next session, I held the last crux move again but sadly my foot slipped straight afterwards. A good sign of consistency. 

I battled on for a couple more sessions in crap conditions, hot, humid, still and midgy. I still got really close even in those conditions. I had a sick feeling in my stomach that the temperature would drop and and wind would arrive just after I ran out of time before leaving, and that’s exactly what happened. So I am a coiled spring, and will somehow have to try and keep my powder dry for a while. I must admit I'm struggling with that more than I ever have right now. I suppose that's inevitable since it's biggest project I've ever tried. The likelihood is that I’ll be back again next spring for another scrap, unless I’m lucky and late September is dry enough to keep the seeps at bay.

Of course I’m well pleased to have got as high on it as I have. I’ve certainly put in a lot of work, both at the crag and in training and really feel stronger for it. On my last attempt of one session, I climbed the lower section in full knowledge I was too tired to have a serious shot at the upper crux. As I climbed through the first crux (Ring of Steall 8c+) I took my hand off to reach for the hold, felt tired and hesitantly went to grab the quickdraw and end the attempt and then changed my mind and carried on reaching, statically. When I did the first ascent of Ring of Steall in 2007 getting through that move was the hardest link I’d ever done and now I can do it nearly every attempt in decent conditions. At that time I couldn’t have imagined doing the move statically. I’ve really realised that I have so much room to step up my training and effort level yet.

Steall path appeal

A while ago on Twitter I mentioned that the Steall Gorge path in Glen Nevis had been entered into a vote based competition to win £25,000 of funding for restoration and upgrading. I asked you guys to make a couple of mouse clicks and vote. Thanks for that - it won and was awarded the money!

However, making a proper upgrade to a path like that (cutting through a very steep rocky gorge) does take a fair bit of money to undertake the full scale of work the John Muir Trust (the landowner) wants to make. So they are trying to raise a further £60,000 to do the job properly and fully upgrade the path. I’m sure many of you guys have been through the Steall Gorge and know that it deserves a well constructed path (it gets a lot of use!) and that folk do have bad accidents there from time to time. The good news is £42K of the shortfall has already been raised.

If you want to help them secure the remaining £18K, donate here. It’s an easy process. I completed it in about two minutes. If everyone of you who regularly reads my blog over a a few days donated £1, it would be in the bag.