HEART RATE

Over the last 25 years I've done a lot of running and most of it hasn't just been running for the sake of running, but training hard in search of fast times...

I've always run to the clock, timed my reps and I know what shape I'm in and can start a session saying today will be 8 x 1km at 3:25, and they will be that!!! OK when I was younger I would gun it and see how many I could do in a set time (too fast for me to aim at 10 x 1000).

What about my easy runs, well easy is just easy, if I was feeling great I could run 10km in say 40min, or if I was tired I would take 50min. No problem.

Roll on 2013 and Ms 310... she not only tells me how fast I'm running and how far I've run, but she also listens to my heart!

Over the years I've had a couple of friends run to their heart rates and some thought it good and others didn't really know what was happening!!!

Now, one of the blogs I read (Miss Zippy) is using her HRM, so I decided to do a couple of runs with the HRM...

Wearing a Bra!

My first run was a "long" (OK not so long) 20km run on the road and flat... I was a couple of km down the road when I look at the HR and it was about 130, so I did a few sums and decided that 140 would be a good max for the day...

Not having set Ms 310 to shout at me when my HR got to high I had to keep looking. This was not good news as one other the other fields on that screen was ave pace!!! (Oh Dear!!!) so I watch the 2 fields and it wasn't till the first hill that my HR started to climb to 137  139 slow down Coach, 142 too late... 139 there we go. It was hard for me to watch the ave pace drop and I had just got it under 4:30, it was at 4:28... I had to relax and pick up the pace on the down hill.

The game I play... down we go and faster we go, that 5:00 km really hurt the pace. But it's about control and control is hard. I lost it one other time, but the road was flooded and I had to throw in a surge to get over the water or get splashed by a passing car, 142 again...

I ended the 20km in 89:48 which was, in my books, nicely done Coach.

Another long run (on the road) had me running 15km flat same pace 4:30 for the 140 HR, then I climb to the Nek and really had too slow to a slowest km of 5:53, but coming down I was running sub 4:10 and my HR dropped as low as 120...

With all this in mind, one of my athletes, who has just gotten a new watch (with HRM), text me and said: what now I have a cold I need a long run, what about my marathon ect.. ect.. ect.. I said: No worries I guess your aren't really sick, but are starting to feel the heavy training and your body is rebelling... So listen to your heart and do the run, but don't worry about how fast you are running, just don't let your RH go over 150-155 (he's a lot younger than me and these number are based on age and fitness, or just the zones on your HRM).

His long run was fine and he even did the session in the week watching the HR working at a % of his max, so, yes he was slower, but he wasn't taking strain and get the session in, BONUS. He didn't get really sick and again is looking good for Knysna.

And that is my story for this week, the Coach has spoken.

PS I'm not a Doctor, so what I tell you is from years of running and listening to my body and watching my "kids" so if you don't feel comfortable doing that talk to a real Doctor...

THINKING OF OTHERS

Over the last couple of years I have been lucky enough not to have had any serious injuries, in fact I have run every day for the last 560 days!!! I here you guy saying, but Coach you tell us to rest, well guys I do rest, on a Friday I only run 4-8km easy and then other days if I'm tired or not feeling well I will leave a session or a long run and only run an easy 4-8km. I know that if I don't run I feel guilty if I see someone else out there running...

Now I have a couple of friends who can't run, who have been hit by injury or illness and this last weekend I was thinking about them as I took to the mountains...

We have Ryan Sands, who after being sick and not finishing his last race (the one Down Under) was keen too get training again and... after doing an ankle in, is stuck inside for a bit...

 Training on the AlterG Anti-Gravity Treadmill

While me, I've been seen on the mountain's about his house in Hout Bay:

This one is for you Ryan!

The sun was out after a little rain and after running through a waterfall I look back and took a picture of the others I had just run past...

Perfect day on the mountain.

Wait, I happen to know that Ryan has also gotten his feet wet while running this last week.... Dawn saw him Aqua jogging...

With Monday a public holiday I met a couple of friends and we took off round the mountain... This run was for another friend who is sick and has been for a long time now, so for her it was a long run, what is 3 hours and 1000+ meters climb between friends!!!

The top of Kasteels...

It was youth day holiday, so I took the kids with me...

I wish by my running I could make other people fit, but it doesn't happen like that... At least they know I'm out there doing it for them, putting in the hard / high miles, Hope you guys will run a couple for me the day I can't!

12 out of 24

How long have you been running?

Have you always run races?

And lastly, do you have a favorite race?

I have always run... from the days of asking my Mom to time me as I ran round the house while she worked in the kitchen.

At school I ran Track and Cross Country, and even a couple of road races. Since school and the army the best place to find me has been at the local race... and this last weekend was one of my favorite races!

The Table Mountain 16km

I lined up with the about 250 other runners and set off up the mountain... I know this race well, better than most, with 23 finishes to my name and the start line only a couple of km from home, I've spent a lot of time on the mountain.
From the gun 4 guys took off and sped up the first hill, but the hill doesn't end! After 500m the first of them had slowed and I ran him down... I was feeling good, which was a little surprising to me, OK I had taken Thursday, Friday, and Saturday easy. No not because of the race, but because my calf was playing up after a killer session on Tuesday! So the couple of easy day had worked in my favour and I start to hunt... I love the hunting game, I know they had gone out to hard and they were playing on my mountain. I moved up another 2 places.

After 3km and 300m of climb I caught 'Admire Rushika' a guy from the Nedbank running club. He surged a couple of times to try and stay ahead, but the surges got slower and slower and then from pulling ahead they changed to catching up. I took the next hairpin in the lead. Years ago I had the ability to put the hurt on people, but now I have to just hope what I am doing is enough to hurt them I had about 15m on him as I took the last hairpin and started the steepest part of the climb to the bridge. Dawn had walked up with the puppies and was there to cheer me on. I was still running and feeling good, 'Admire Rushika' was walking, I had to push home my advantage... Over the bridge the road flattened and these young guys are just so much faster than me, so on the hill I had to push hard.

The King Of The Mountain was mine... 26:47 almost 60 sec slower than my fastest ascent!!! Now the race goes around one of the dams and back down. I thought I was running fast, but I was been caught, and Admire past me on the dam wall.

19:11 around the top and back to the King of the Mountain (another 75 sec slower than my fastest) only the down lay ahead... 
Have you ever race down a mine shaft?
Have you ever put your body on the line?
Have you ever ran so fast that if you didn't run faster you would fall on your face?
20 years ago I would fly, I could run people down, I had no fear... 
That was then, now I just don't have it, that need to win, yes I will fight a bit, but pain and I are no longer friends... I looked over my shoulder and couldn't see anyone, so I guessed I was safely in 2nd. Admire was still in sight, but a good 30-40 sec ahead. 

It was good to still be running well as I crossed the finish line 63:47, a long way off my best time of 58:55. I had lost most of the time on the down hill to the finish (17:45 was a full 3 min slower than back in 1995).

Getting my King of the Mountain prise

It was nice to have the ladies record holder to hand out the prises, Monica is a legend.

I have a long history with this race and coming 2nd is part of my history... now with 24 runs under my belt I have 12 second places!!! to go with my 2 wins and 2 3rd places...

Next year I will train hard...

FAST and FLAT 10km race

5 weeks ago we started a program for Knysna Marathon or half, a race lots of the guys like to run. Now the 1st 4 week we hit the track and worked of our speed with the aim or ticking off a fast 10km before the 2nd half of the training started.

Last week was easy, a rest / taper week planning of leaving us refreshed for the next 4 weeks of hard training, and putting a little spring into our feet for the 10km race this weekend.

Friday night was amazing weather, but it was the "Calm before the Storm"!!! Yes the Cape of Storms was about to live up to it's name... A clod front was rolling in and bringing with it weather form the South Pole.

I pined my number on my vest on Friday evening, I was thinking about running, it's always good to line up for a fast 10km route. No I didn't think I could match my time of earlier in the year, but I had a group of guys who had their eye setting fast times and it would be good to support them. I was hoping for the good weather to hold, but no such luck... The alarm went off while it was still dark and I was up, but after a turn in the bathroom I climbed back into bed! I didn't need this... OK it wasn't that bad, but I could hear the mountain calling, she was covered in dark cloud and promised excitement.

I climbed back in bed.

The weather wasn't bad at 07h30 when the gun set the runners off and some of them ran well (other stayed in bed!) But 08h00 it was light enough to head for the mountain, so parking my car of Constantia Nek I set of for MaClears Beacon the highest point of the mountain.

Wanting a hard run I aimed at getting there in under an hour, and after the first 25min I was on pace... But then I hit the single tracks and the going slowed, it had rain over night and the path was wet, the rocks were wet and, can you believe it I didn't really want to get my shoes wet!!! I danced over the rocks a puddles moving at a nice pace over the down routes into Kirstenbosch (Nursery and Skeleton)...

Skeleton ahead

Before the rain

The 'nice' weather of the morning was gone... Newlands is one of the wettest places in South Africa and I was now heading over the mountain in line with Newlands. I was back in the clouds and my lovely easy run on the mountain was about too become an adventure... I was now running slowly as I had to stay safe and only reach Maclears in 61:15...

didn't stand still for long

I hit the rain and the puddles became rivers, the single tracks disappeared under icy water as I ran into the teeth of the storm with no mountain to protect me. I turned left at the top of Platterklip and headed to Kasteels though the Valley of the Red Gods.

It was hailing and raining and an amazing day on the mountain, I just don't understand why I didn't see another sole up there!!!

Hail on the side on the road

Yes it did stop and after 2h20 I was back at the car with 18km and over a 1000m of climb under the belt, tomorrow would be flat...

Sunday was flat and I only got to run late, I had spent the day watching Comrades (someone else's story) so at 17h00 I took a gap in the rain (and more hail) and popped down the road for an easy 20km. I like to mix it up on the weekends with a long run on the road and one on the mountain...

Thanks for reading

Time for a little R & R

Yes even I take time off... well I didn't race, not only that I didn't even run a race! Impressive Coach, even if I have to say so myself!

So let's wind things back a bit and see why I need a little R & R:

- 23 March, raced a 10km on the road, it was hard.

- 29 March, Oceans trail almost 2 hours of hard trail.

- 6 April, Dudleys 15km trail race...

-13/14 April, Mast Challenge 10.5km up! and the VOB 20km trail race.

-19/20/21 April, African X - 3 days and almost 90km of trail with Ian.

-27 April, back to the road for a fast 15km race.

-5 May JMC... 35km of hard trail racing.

-12 May, back on the road for a hilly half. (that was 500m long)

-19 May, HMC 14.5km of trail with 800m of climb.

That is 9 week of hard racing and my body is evidence that you can go on and on for ever...

So what do I do on an off weekend, well we pack the car and head out of town!!! OK it's not that easy as we had only booked to go away Sunday and Monday night's. Saturday, what to do on Saturday, well how about sleeping in (till almost 8, before heading out for a hill session, no racing doesn't mean no training!).

Roll on Sunday, and the winter rains made an appearance, so after another lie in I popped out for a little run before we were due to hit the road. I managed 18km with a little climb up Nursary to see what the weather looked like... the rain was gone, but it was windy in the clouds!!! 2hours later I was back home and ready to pack so we could be on the road by 11h30.

With the wife, 2 dogs and 90 year old mother-in-law packed we headed out of suburbia...

Neatly packed

Stopping at almost every farm stall we bought bread and even had lunch before finally making it to Greyton. Greyton was our destination... we turned right and 7km out of town we found ourselves at the farm cottage we had booked.

Picture me with my feet on the wall and a beer in the hand.

With the car unpacked I opened a beer and put my feet up while the ladies and Peanut went for a walk.

With the mountains in our view just a little far off for an early morning run I found out about the mountain bike trail!!! 25km of mountain bike trail sounded like fun.

So after a night of drinking red wine by the fire I was ready for what ever the "Oewerzicht Greyton Trail" could throw at me...

Not all the signs were clear!

After getting lost in the orchard at the start I found the trail and headed off into the hills.

Look at that, the trail I was running on is also sponsored by my sponsor "Contego". Yes they are also big into mountain biking. It was amazing, I had no clue as to where I was going, I had to keep checking that I didn't loose the trail. I was also on a time schedule as I had told Dawn I would be about 2 hours... With no cell phone reception my phone was only really good for a couple of pictures, so I had to run, and keep running. Short cuts, we only after about 12km did I decide that I would try and cut a couple of 100m off the 25km. I could see a fence crossing off to my right, so I took an animal trail across the field, and yes it was a good move...

The road to no-where

Over the next hill I could see the farm and I was heading "home" 20km was more then even for the start of a rest week...

No sooner had I finished my run then my lovely wife came running up the road, she had spent 40 min running around the river and other accommodation.

The Life

After the day in town I again found myself outside by the fire with a glass of red wine, but tomorrow I would only have time for a short run before heading home, why do we have to work...

2nd To The TOP

This last weekend saw me head out to Helderberg for the Mountain Challenge, 2 years ago I was in a race against one of my athletes and ended up winning in a time just outside the record, my climb head been good that year...

I was keen to have a good run as I wasn't happy with my last trail mountain run, Jonkershoek 2 weeks ago. From the gun, which wasn't a gun but Sean counting down, some kid in Fivefingers flew down the hill, and had 50m on us as we turned onto the trails and headed for the hills or in this case The Mountains!!!

What lay ahead of us!!!

Yes we were heading to the top, I was doing the 15km race, so it was just up and down... Bernard soon gave chase and only as the hills started did I close the gap, by then Bernard was ahead! It didn't take long to drop the kid and start my chase of Bernard. I thought I was running well and when we left the gravel road of the lower slopes and started the "real" climb... I'm talking about 500m climb in just over 2km it would take me over 25min to summit from there and Bernard would be gone. I climbed well and was dancing over the rocks.
I thought I was moving fast, but the clock doesn't lie, I was slow loosing 3min too Bernard and almost 4 min too my fast summit!!! 3rd place was miles away.

NO I didn't take the pic, but this is the TOP

 I loved the down hill and took to it like an Old Goat, an Old Mountain Goat... I had no problems dancing down the rocky slope... Others were not that lucky!!!

Helicoptor to the rescue...

2 people were air lifted off the top!!!

I was now just running hard and enjoying the way down: Then out the corner of my eye I saw some-one catching me... fast. I held him off on the single track, but the it was down on the gravel road, and he was just to fast. I would have to settle for 3rd, no wait, he was a kid running the 11km loop!

The last stretch home

Finished, Ms 310 called it 14.5km with 880m climb, I was 2nd in a slow time of 92:09, 4:30 behind Bernard and the time I had won the race in 2 years ago, so why when I have been running so well was I so slow?

Well looking at it now the reason is easy to see, but that is a story for another week...

WHO GOT IT RIGHT!!!

Before I tell you about Sunday's race I have to tell you about Saturday's run, Yes I did run 20km the day before a half...

So what is my story from Saturday: Well last week I had walked with Dawn and the puppies at the top of Price Drive. Now there are a couple of paths that I haven't run on, and while walking I told my wife I should pop up there and see if the paths take me where I wanted to go...

Price Drive is 1.6km long (yes 1 mile) and you climb 160m, that is over 520feet!!! But it's a tar road, so it's easy up and I was taking it easy... 9:00 later I left the road and hit the trails.

Taken the week before while walking

This is at the start of the trail, in this picture we have just started walking and if you look to the left, that forest is were I was headed...

There is a path...

So I disappeared into the forest, it was amazing... I wasn't moving very fast as I climbed up and down the almost unused paths...

Light at the end of the tunnel

I made it out into clear light and the view was amazing:

Stunning View over the vineyards of Constantia

Then I ran into a little trouble!!!

The path behind me...

The path up had, how can I put it, run out.. and the path ahead wasn't on this side of the mountain, so what did I do?

This was what lay ahead...

I went up a scramble to the top... the 2.6km from the road to when I saw the path on Top took me 39:35, yes that is for 2.6km!!!

the path on top

This path was was great on the top, but then as I headed down the path wasn't always as good:

Yes that is a Path

The Views over the top were just as good:

So much mountain so little time...

Once on the road and heading home I picked up the pace again. My run of 20km had taken my 2h15 (with 30min standing still wondering where to go!)

Sunday's race:
I decided that I needed a tempo run and the Slave run, a Half through a couple of landmarks in the city seemed like a good idea:

Dawn came with and we headed to town in the early hours of the morning... Dawn was only watching and would go for her own little run later as I set off running the race.

My aim, well to not kill myself and dip under 80min!!!  So the 1st aim is 19:00 for 5km, that is about 3:45/km Now I know a lot of you run as per your Garmin, well Garmin doesn't count!!! you have to reach the finish line in that time, so I watch Ms 310 and the km board, well I didn't see the 5km board, but I had time in the bag at 6km (22:30). I needed time in the bag for a monster climb from 9-10 (most of the field walks!!!). With the hill over Ms 310 read 10.3km time 38:30. I had picked up 300m and last 30sec, but that wasn't too bad as I now had gravity on my side! It didn't take long to make up those 30 sec and at 15km Ms 310 read 15.38km 56:49... With 11sec in the bag and an easy run home it was mine for the taking.

Then at about 17km we ran a little dog leg, out and back, 17 had been right as Garmin (Ms 310) called it 17.38km so I was thinking we would finish with about 21.5km... I looked for the 18km board at 18.3km (on Ms 310) nothing, in fact nothing till about 19km!!! Oh sh...t, hope the board is in the wrong place and we hit 19 soon...
Again it was almost 20 when I saw the board... Same with 20, but wait there was hope, the last km could be short, down Darling and to the finish I would be happy, but no we ran up past Darling and joined the 10km race (stupid idea to have fast half guys running through walking/jogging 10km masses!!!).

I was a little upset as I finished in 80:55 with 22.0km on Ms 310... I'm not saying if you would measure the course we ran with a Jones counter and all you would get the 22km, I would guess 21.6km about 500m long, now at my pace that is 1:50!!!

So who got it right? Me or them!!! Do things like this also Piss you off? Trail, Cross Country, can't get it wrong, because it's not about distance it's about route.