I had no need to be nervous, scared, or even excited about this race... But I was, with 63 marathon under the belt and nothing riding on this race I don't know why I felt like a novice or some-one gunning for a time...
OK maybe I was a little worried due to the fact I had raced a 39km trail race the week before, and would the 4 hours on the mountain still be in my legs... Well yes of course it would be in my legs, but this marathon is flat and I am have got a couple of OK weeks of training under the belt.
I joined the crowds and pushed to the front (42.2km is far enough as it is), there was only seeding for 50 elite athletes! I looked around for my friends, but couldn't see any of them and ended up chatting to a Belgium guy. He was looking for the pacing flags... wanting a sub 3 I told him there wouldn't be any flags for that pace, but to hang on me... I wanted 88 for the first half, and then I would take it from there, he was in...
I didn't like the new start as we had trees to dodge on our way to the road, but without the stress of racing I was still in one piece as we hit the road. It didn't take long for a couple of other guys to join me... The early km were passing by without any trouble and after the stormy weather for the week (Snow on Table Mountain on Friday) the weather gods had lied on a perfect day!
We passed 10km in 41:19 and my wife had now joined us... No she wasn't running, she was on her bike having cycled from home to watch the race unfold. As much as I would love her to follow my race, she just waved and headed on to see how her other friends were doing. At about 12km she was back to let us know that the race behind us was going fine...
15km 62:19, I looked around and we were all still happy and I was feeling good, but for a marathon that is early days. That was really the end of our happy little bus... We lost a lady who had been running with us and then I noticed that half the guys were no longer there!!!
Half way in 88:16 was easy for me, but I think the 2 guys with me didn't like the idea of no rest. Dawn joined us again but didn't stay long, just long enough to ask if I was still OK... I was feeling great and with the near perfect weather I half wish I had been in shape to give it horns. 20-25 was our slowest 5km split 21:18. Dawn was now cycling with us and for about 500m we chatted about her plans for the rest of the race... No she had to head home soon as we were having people round for lunch and she still had a lot to do. One last time she sped off to see the lead ladies.
My running parnters were now starting to take strain, so I left them... But as I picked up the pace (from 4:15 to 4:00) my stomach spoke to me!!! After a 90sec pitstop I was back!!!
The running was easy and the km ticked by 30-35 19:50, only 7 km to go... ok I forgot about the .2!!! 28:48.
Finishing in 2h54:24 had been easy, last weeks race hadn't taken it out of my legs, but I bet if the route had had any hills I would be singing a different tune! And if I had set off at 4's from the gun I think my legs wouldn't have played ball...
Now with that behind me, it's time to look forward and start to race again, I want a fast half before the year is out, and if that comes easys I might give Winelands marathon a bit of a go...
Friday, September 27, 2013
Wednesday, September 18, 2013
RUNNING WITH LEGENDS or RACING RYAN
This weekend I was racing on my mountain, it was time for one of the biggest trail race in the country. It's crazy time!!! Yes the Table Mountain Challenge 2013 had rolled around, and after an easy week last week I was ready to Rock and Roll, or should that be Splash and Freeze... Mother Nature was visiting the Mother City and a Cold Front had rolled in!!!!!
Then Trevor counted us down...
Don't believe every thing you see in pictures, it was perfect running weather and as much as I wanted to put the foot down and build an early lead I didn't want to blow and leave my body all over the Twelve Apostels on Leg 3.
Leg 1 is 9.5km 330m climb with most of it run on the gravel roads on the lower slopes of the face of the mountain. I took the lead from the gun. I was surprised at how easy it was to get away from the field as we set of into the light rain. I was happy with how the body felt and I think the taper week was working.
It was nice going and I looked over my shoulder to see if anyone was chasing... I could see Bruce Almighty (Arnett) and Ryan Sandes. Ryan had started slow and had really only lost time to me taking of his jacket and gloves... Through Deer Park Trevor had changed to route just a bit to bring in a little single track...
As much as I would have loved to have kept that lead it was down to 2 sec as we checked in at the end of leg 1...
Leg 2: 11.6km 370m climb. After I had checked in just below the Bolck House I headed off down the Contour path to Constantia Neck with Ryan right behind me... Now with youth on him side I was running to slowly for him and moved over to let him pass. I feel I could have kept up, but why kill yourself for a couple of km, it was still a long way to go and I had plans of running well to the end.
With a 15-20 sec lead I could only see him through the trees on a couple of the turns... Then we hit the boardwalks, smooth under foot an flattish, coming from a track and road back ground I thought about closing the gap, getting into my rhythm and flying... Ha Ha Ha... with all the rain they were as slipery as a bar of soap and add to that the turns and the tree you had to duck under, the gap grown!
So just how wet was it:
This wasn't the biggest crossing, and while I secretly hoped I would see Ryan hanging onto a tree down river (Sorry Rayn, but it was the only way I was going to beat you) I didn't... While it was scary for a couple of the smaller ladies nobody ended up being washed down into Kirstenbosch!!!
With over 300m of climb the contour path is all but flat with most of the climb being made up with the climb over the Aloes, and the Rooikat Ravine past Cecilia Waterfall. While I think I took these climbs well I was still thinking about the last leg and coming into the check point I heard Ryan was now about 5-6min ahead. I don't know what lead I had on 3rd, but I'm guessing a couple of minutes as I couldn't see any-one chasing down to the Neck.
Leg 3: 17.7km with 800m climb, and this one goes over the mountain. While the weather had started off looking exciting the clouds had lifted and the storm was on hold, best I get my bag checked for a rain jacket, cellphone, and some munchies to go with the space blanket. (don't worry we weren't heading into the thin air of space, the mountain isn't that high!)
Having run this leg and trained on the route I have a number of split times in my head for the different sections of the leg...
1st we head down on the gravel road into Orange Kloof to the fence 2.6km, then it's over the style and through the forest up to the contour which takes you to the turn up Llandudno Corner (3km). Back in 2005 this path is unused and a 2km fight through fynbos... This year it was great trail running and even with over 2 hours in the legs I was moving well.
The climb... up, across, up, up... around and then up... Up the river and to the fence, 1.6km, (call it a mile) but the scary thing about this mile is the 385m climb!!! The exposed rock and the rivers you climb.There was no sight of Ryan up front, but I could see the relay boys chasing, they had started 15min behind us.
Once on top it's a dash along the top to Kasteels, 5.9km, and if anyone evey tells you Table Mountain is flat, they are very wrong... The Twelve Apostils are anything but flat... Now while many a would be champion has crumbled and even taken a wrong turn that was unlikely to happen to Rayn as he powered to an easy victory... Me on the other hand still had a lot of running to do and now with 3 hours on the legs I could feel the 30km of road from last Sunday (Why did I let Roger talk me into that?). The teams started to pass me...
Bernard was first... Yes my teammates had a team and the win was going to be theirs. The Kid from HBTC was next and then Andrew. What was happing in the real race (sorry relay guys). Just keep moving Coach just keep moving. 47:03 to the turn OK it was to slow.
Kasteels, 1.4km long and no more climbing, this time you drop 390m to the pipe track... Now with the mountain still wet I took it easy so as not to fall and kill myself!!! 14:28...
3.3km of pipe track to go and most of that would be run at 5min/km it had been an epic trip around the mountain and I had held off the rest of the field to take 2nd and win the Old Mans Race!!!
Ryan had won by 20min, and if I want to beat him next year I will have to be 15 years younger and train twice as much...
 |
| At the start |
 |
| Still Talking as I take an early lead |
Don't believe every thing you see in pictures, it was perfect running weather and as much as I wanted to put the foot down and build an early lead I didn't want to blow and leave my body all over the Twelve Apostels on Leg 3.
Leg 1 is 9.5km 330m climb with most of it run on the gravel roads on the lower slopes of the face of the mountain. I took the lead from the gun. I was surprised at how easy it was to get away from the field as we set of into the light rain. I was happy with how the body felt and I think the taper week was working.
It was nice going and I looked over my shoulder to see if anyone was chasing... I could see Bruce Almighty (Arnett) and Ryan Sandes. Ryan had started slow and had really only lost time to me taking of his jacket and gloves... Through Deer Park Trevor had changed to route just a bit to bring in a little single track...
 |
| Ryan still chasing me!!! |
Leg 2: 11.6km 370m climb. After I had checked in just below the Bolck House I headed off down the Contour path to Constantia Neck with Ryan right behind me... Now with youth on him side I was running to slowly for him and moved over to let him pass. I feel I could have kept up, but why kill yourself for a couple of km, it was still a long way to go and I had plans of running well to the end.
With a 15-20 sec lead I could only see him through the trees on a couple of the turns... Then we hit the boardwalks, smooth under foot an flattish, coming from a track and road back ground I thought about closing the gap, getting into my rhythm and flying... Ha Ha Ha... with all the rain they were as slipery as a bar of soap and add to that the turns and the tree you had to duck under, the gap grown!
So just how wet was it:
 |
| One of the river crossings |
With over 300m of climb the contour path is all but flat with most of the climb being made up with the climb over the Aloes, and the Rooikat Ravine past Cecilia Waterfall. While I think I took these climbs well I was still thinking about the last leg and coming into the check point I heard Ryan was now about 5-6min ahead. I don't know what lead I had on 3rd, but I'm guessing a couple of minutes as I couldn't see any-one chasing down to the Neck.
Leg 3: 17.7km with 800m climb, and this one goes over the mountain. While the weather had started off looking exciting the clouds had lifted and the storm was on hold, best I get my bag checked for a rain jacket, cellphone, and some munchies to go with the space blanket. (don't worry we weren't heading into the thin air of space, the mountain isn't that high!)
Having run this leg and trained on the route I have a number of split times in my head for the different sections of the leg...
1st we head down on the gravel road into Orange Kloof to the fence 2.6km, then it's over the style and through the forest up to the contour which takes you to the turn up Llandudno Corner (3km). Back in 2005 this path is unused and a 2km fight through fynbos... This year it was great trail running and even with over 2 hours in the legs I was moving well.
The climb... up, across, up, up... around and then up... Up the river and to the fence, 1.6km, (call it a mile) but the scary thing about this mile is the 385m climb!!! The exposed rock and the rivers you climb.There was no sight of Ryan up front, but I could see the relay boys chasing, they had started 15min behind us.
Once on top it's a dash along the top to Kasteels, 5.9km, and if anyone evey tells you Table Mountain is flat, they are very wrong... The Twelve Apostils are anything but flat... Now while many a would be champion has crumbled and even taken a wrong turn that was unlikely to happen to Rayn as he powered to an easy victory... Me on the other hand still had a lot of running to do and now with 3 hours on the legs I could feel the 30km of road from last Sunday (Why did I let Roger talk me into that?). The teams started to pass me...
Bernard was first... Yes my teammates had a team and the win was going to be theirs. The Kid from HBTC was next and then Andrew. What was happing in the real race (sorry relay guys). Just keep moving Coach just keep moving. 47:03 to the turn OK it was to slow.
Kasteels, 1.4km long and no more climbing, this time you drop 390m to the pipe track... Now with the mountain still wet I took it easy so as not to fall and kill myself!!! 14:28...
3.3km of pipe track to go and most of that would be run at 5min/km it had been an epic trip around the mountain and I had held off the rest of the field to take 2nd and win the Old Mans Race!!!
Ryan had won by 20min, and if I want to beat him next year I will have to be 15 years younger and train twice as much...
Wednesday, September 11, 2013
FEELING OLD (TIRED)
I've got a couple of hard / big weeks behind me and now I think I need a break!!! Now that break has been planned and is part of the program... While most of the guy I coach are still training hard this week with Cape Town marathon only on the 22nd. I have TMC on this weekend. Already last week I was feeling it, well OK it wasn't the training getting to me to was my health as I caught a little bug, and, and, and...
I am also running Cape Town Marathon and since I was taking this week easy I thought I would put in a little 20km trail / mountain run on Saturday followed by a short flat easy run on Sunday!!!
Saturday was amazing without a breath of wind, and while I did ask a couple of friends to join me I ended up alone, They seem to think I would kill them, really now I don't have time to hide a body on the mountain!!!
I started of slowly as I headed up the road section I wasn't really in a rush, that was till I turned onto the single track and I thought I was running fast enough to take a crack at breaking an hour to Maclear's.
I looked around and there wasn't a sole, I had the mountain to myself...
Now it was onto Platteklip, then left to Valley of the gods / Echo Valley heading to Kasteels...
I wasn't alone anymore, I bumped into Brian running his own loop, and across the valley I could see Mike and his group... I had in fact just decided to set chase after Mike (I didn't know it was him but guessed). I would have caught them, but I spent 5min chatting to Brian.
2h13 later and 20km with 1000m climb under the belt I was back at the car had heading home. Remember I had told you I wanted a short easy run on Sunday, well Roger had other ideas...
He's running Berlin at the end of the month and wanted a lost long run, so I ended up meeting him for 30km out to Simon's Town and back.
Hope my legs recover this week as Saturday's race is a biggy with 3 of us old men taking on the kids... over 37+km and enough climb to make Table Mountain seem a lot higher than it really is!!!
I am also running Cape Town Marathon and since I was taking this week easy I thought I would put in a little 20km trail / mountain run on Saturday followed by a short flat easy run on Sunday!!!
Saturday was amazing without a breath of wind, and while I did ask a couple of friends to join me I ended up alone, They seem to think I would kill them, really now I don't have time to hide a body on the mountain!!!
I started of slowly as I headed up the road section I wasn't really in a rush, that was till I turned onto the single track and I thought I was running fast enough to take a crack at breaking an hour to Maclear's.
 |
| Top of the World (61min up) |
 |
| Low cloud/mist over the suburbs |
 |
| Love that view, will be running there in the evening in the summer... |
2h13 later and 20km with 1000m climb under the belt I was back at the car had heading home. Remember I had told you I wanted a short easy run on Sunday, well Roger had other ideas...
He's running Berlin at the end of the month and wanted a lost long run, so I ended up meeting him for 30km out to Simon's Town and back.
Hope my legs recover this week as Saturday's race is a biggy with 3 of us old men taking on the kids... over 37+km and enough climb to make Table Mountain seem a lot higher than it really is!!!
Wednesday, September 4, 2013
RACING BERNARD
After a long run the other week, the one I ran with Eddie and Bernard, Eddie asked me if I could give Bernard a lift to the race this last weekend. It was a 20km trail race out at Botriver and the last in a series that Bernard was leading and he needed to run in order to win. No problem!!!
I had a week of training to get through first, and as much as I wanted to race hard I had to still train as I had bigger races to focus on!!!
After a recovery run on Monday the program had a set of 1km reps on, but.... It was windy and raining and I could still feel the 50km I had clocked up on the weekend so I sent the boys off to train for their 10km race, if the coach talks they listen!!! And I headed into the forest for a little bit of trail, my big race is after all a trail race and I always need a bit more trail. My run wasn't all trail, I came back on the road and put in a couple of tempo km's to keep the speed up.
Tuesday was the start of the winter!!! OK winter started months ago, but on Tuesday the clod fronts started to roll in... It was wet on Wednesday and only Mark was out, he was hoping I wouldn't turn up so he could head home to find his warm bed! I said NO, can you hear that? The forest is calling...
This river is normally only half a meter wide! Mark didn't want to hold me up, so while he went flattish I headed up to get some real single track running in... or should that be river track running in?
The forest was quite and after leaving Mark I didn't see another sole as I headed up to Woodcutters:
Woodcutters is heavily covered with trees so it was dark and taking pictures didn't really work. from there I headed up again onto the contour path, I though I should pop up there and check out the path, it does after all form part of my race in a couple of weeks!
I couldn't hang around as the night was closing in... and the water was still all around! me as I tacked the next level of the mountain!
The run had taken me a little longer than normal, and it was dark as I head the road for the last km to the club, but it had been well worth it.
After a couple of 400's on the road (track still water logged) Thursday evening, I was up in the rain at 05h00 for a Friday morning run, and yes it was cold, in fact the coldest morning for some time.
Now, while I was off to work, those trail runners who are luckier than me headed for the mountain!!!
That my friends is was the top of Table Mountain, and I was stuck at the office with a race to run the following day...
I was up early on Saturday to pick Bernard up and drive the 100+km to the start. We had to drive over the pass in rain so heavy that I had my wiper on double fast!!!
We were lucky to catch a break as we started the race!
Blue sky, hadn't see that for days! Bernard soon joined me up front, and the 2 of us set about taking the field to pieces. The truth be told there were a couple of other races on the go that weekend and with the weather so bad the field wasn't to strong or big.
After a couple of flattish km on the farm lands we crossed the road and headed for the mountain!!!
Once on the single tracks of the mountain Bernard turn up the pace and I fell back, we had a lead over 3rd, but I kept the effort up as it was magic up there! Even when the rain and wind returned from the snow covered peaks that we couldn't see because of the clouds.
I wish I had photos of the waterfall and some of the other views we had, but all I can show you is one of the river crossings...
Bernard was about a minute ahead of me and with 3rd place now over 10 minutes back I didn't kill myself of the way in.
Now if I can find it I will include the picture of Bernard and I that appeared in the Sunday paper...
I had a week of training to get through first, and as much as I wanted to race hard I had to still train as I had bigger races to focus on!!!
After a recovery run on Monday the program had a set of 1km reps on, but.... It was windy and raining and I could still feel the 50km I had clocked up on the weekend so I sent the boys off to train for their 10km race, if the coach talks they listen!!! And I headed into the forest for a little bit of trail, my big race is after all a trail race and I always need a bit more trail. My run wasn't all trail, I came back on the road and put in a couple of tempo km's to keep the speed up.
Tuesday was the start of the winter!!! OK winter started months ago, but on Tuesday the clod fronts started to roll in... It was wet on Wednesday and only Mark was out, he was hoping I wouldn't turn up so he could head home to find his warm bed! I said NO, can you hear that? The forest is calling...
 |
| OK the first river was a little full |
The forest was quite and after leaving Mark I didn't see another sole as I headed up to Woodcutters:
 |
| Rivers were wild and crossing them was FUN |
I couldn't hang around as the night was closing in... and the water was still all around! me as I tacked the next level of the mountain!
 |
| Yes I had just crossed that!!! |
After a couple of 400's on the road (track still water logged) Thursday evening, I was up in the rain at 05h00 for a Friday morning run, and yes it was cold, in fact the coldest morning for some time.
Now, while I was off to work, those trail runners who are luckier than me headed for the mountain!!!
 |
| Up Platterklip |
 |
| Wish I was there! |
I was up early on Saturday to pick Bernard up and drive the 100+km to the start. We had to drive over the pass in rain so heavy that I had my wiper on double fast!!!
We were lucky to catch a break as we started the race!
 |
| I took the early lead |
After a couple of flattish km on the farm lands we crossed the road and headed for the mountain!!!
 |
| That is would we crossed the road! |
I wish I had photos of the waterfall and some of the other views we had, but all I can show you is one of the river crossings...
 |
| Told you it was fun! |
Now if I can find it I will include the picture of Bernard and I that appeared in the Sunday paper...
Monday, August 26, 2013
TIME TO TRAIN
After a recovery week last week it was time to up the tempo and get training again, I do after all have a couple of big - long races on the cards and I don't want to leave it to late!
Now unlike so many people out there who think they need 18 weeks of training, I'll settle for 5 weeks. Look it's not like I'm coming from nothing, I'm never coming from nothing. So week 1 looked a little like this:
Monday, I was happy to take it easy and only run 10km on the road, it's been some time since I've run 30km tempo on the road, so I could feel it in the legs a bit!
Tuesday: Like all the good people out there I headed for the track, but the track was under water from the rains we've had in the Mother City, so I took the UCT boy to a road loop we have. It's 2km long and the 1st km is up ish while the 2nd is downish... They are all aiming at a fast 10km when week of my marathon, so while I should have been aiming at 8-10 x 1km reps they were aiming at 6 fast... I was slow on that first one up, but that will happen without strides (only because you asked 3:25).
Number 2 was down and I still had no speed 3:18. The fast boy were just over 3!!!
Back up 3:18, that was better and I had started to catch the weeker boys.
Down 3:06, Caught all the boys, but after shouting at one of them he ame back from the dead and beat me...
Up 3:19, I was working really hard and though I would be a lot faster!!!
3:09, no this isn't working, I'm running far to hard for those times and if I call it a day now, with the warm down I will have 13.5km for the day. It will just have to do.
Wednesday: and another easy run, this time 14.5km ran out of time, was wanting 16km but I had visited a shopping center!!!
Thursday: Track day, but the track is still a swomp and I don't want to mess it up, so it's off on the road again. I have another little loop, this one is 500m long and works well for the 400's... 79.2 for the first one, shoot me, that is too slow. Focus 60sec rest is up and we are off 78.1, 77.8 we are getting there, I thing the rest were all under 77. This running on the road is hard when running fast, I hope the sun dries the track this week. Only 10 400's this week, again to few, but with running back to the club I have 11.5km.
Friday: rest day, so I up at 05h00 for a little run around the block 6km.
Saturday: PUFfeR day!!! A 70-80km trail run from Cape Point to the Waterfront, NO I'm not running, but I'm going to pop up the mountain to see a couple of the guys go by. 2 of my CONTEGO team mate joined me and the 3 of us headed into the clouds. We looped through Valley of the gods around to Macclear's.
This was a check point for the race and the guys were still a long way off. OK there where 25 really stupid runners who had started from the Waterfront on Friday and were running both ways (+_150km Andrie Gie won in 18h30 ish).
From here we headed back to the Nek, our starting point, and as we flew back (that is the highest point of the mountain so it is down hill the whole way (if you believe that you will also believe in the tooth fairy)). The slower "Tuffer Puffer" guys were on the route, but no Puffer guys. it was going to be a lot slower than last year. We were back at the cars park before the leaders came through.
That was 2h13 for 18.5km OK the single track and 1000m climb had slowed us down, I now had 25km for the morning having run from home to the start... was I running back, NO Dawn was fetching me as she also wanted to see some of the guys come through and the dogs needed walking...
Sunday: Now what is on every program for Sunday? A long run!!! So again I set off from home, but this time I was on my own and I tried to stick to the road and run a little faster... Another 25km done thing time 1h55:59 and that would have been a little quicker if I didn't end up on the top path in Cecelia Forest giving me 500m climb!
It was Summer here on Sunday and after 2 hours in the sun I had too:
Now unlike so many people out there who think they need 18 weeks of training, I'll settle for 5 weeks. Look it's not like I'm coming from nothing, I'm never coming from nothing. So week 1 looked a little like this:
Monday, I was happy to take it easy and only run 10km on the road, it's been some time since I've run 30km tempo on the road, so I could feel it in the legs a bit!
Tuesday: Like all the good people out there I headed for the track, but the track was under water from the rains we've had in the Mother City, so I took the UCT boy to a road loop we have. It's 2km long and the 1st km is up ish while the 2nd is downish... They are all aiming at a fast 10km when week of my marathon, so while I should have been aiming at 8-10 x 1km reps they were aiming at 6 fast... I was slow on that first one up, but that will happen without strides (only because you asked 3:25).
Number 2 was down and I still had no speed 3:18. The fast boy were just over 3!!!
Back up 3:18, that was better and I had started to catch the weeker boys.
Down 3:06, Caught all the boys, but after shouting at one of them he ame back from the dead and beat me...
Up 3:19, I was working really hard and though I would be a lot faster!!!
3:09, no this isn't working, I'm running far to hard for those times and if I call it a day now, with the warm down I will have 13.5km for the day. It will just have to do.
Wednesday: and another easy run, this time 14.5km ran out of time, was wanting 16km but I had visited a shopping center!!!
Thursday: Track day, but the track is still a swomp and I don't want to mess it up, so it's off on the road again. I have another little loop, this one is 500m long and works well for the 400's... 79.2 for the first one, shoot me, that is too slow. Focus 60sec rest is up and we are off 78.1, 77.8 we are getting there, I thing the rest were all under 77. This running on the road is hard when running fast, I hope the sun dries the track this week. Only 10 400's this week, again to few, but with running back to the club I have 11.5km.
Friday: rest day, so I up at 05h00 for a little run around the block 6km.
Saturday: PUFfeR day!!! A 70-80km trail run from Cape Point to the Waterfront, NO I'm not running, but I'm going to pop up the mountain to see a couple of the guys go by. 2 of my CONTEGO team mate joined me and the 3 of us headed into the clouds. We looped through Valley of the gods around to Macclear's.
 |
| It wasn't that cold |
From here we headed back to the Nek, our starting point, and as we flew back (that is the highest point of the mountain so it is down hill the whole way (if you believe that you will also believe in the tooth fairy)). The slower "Tuffer Puffer" guys were on the route, but no Puffer guys. it was going to be a lot slower than last year. We were back at the cars park before the leaders came through.
That was 2h13 for 18.5km OK the single track and 1000m climb had slowed us down, I now had 25km for the morning having run from home to the start... was I running back, NO Dawn was fetching me as she also wanted to see some of the guys come through and the dogs needed walking...
Sunday: Now what is on every program for Sunday? A long run!!! So again I set off from home, but this time I was on my own and I tried to stick to the road and run a little faster... Another 25km done thing time 1h55:59 and that would have been a little quicker if I didn't end up on the top path in Cecelia Forest giving me 500m climb!
It was Summer here on Sunday and after 2 hours in the sun I had too:
 | ||
| Yes the water was cold, Yes I needed to rinse my shoes! |
Wednesday, August 21, 2013
RECOVERY
With 3 days of hard racing under the belt it was time for a rest week, OK I don't really rest, I just run less... So even on Monday I popped out for an easy 6km run to ensure that the legs were still mine!
Now with the boys at UCT looking to run well at Cross Country Champs they were on a taper week, so come Tuesday it was time to turn the legs over for real with a couple of 500's. Cape Town in the winter can often through a spanner in the works, and with the bit of rain we've had the field / track didn't look like the right place to run...
Now I am a Coach of many talents and with Ms 310 on my arm, 500m can be 500m anywhere... So in the quiet of the suburbs we have a nice little block to run around. My plan? Race pace, their plan a little faster, and we are all having lots of rest in between. I stopped at 2 and they finished off with 6.
Now I think I owe you the truth, yes my legs still hurt, well only the quads, and that is from flying down the forestry roads on Day 1 and Day 2 of SOX. So I also kept the rest of the week easy and then... after Saturday's easy 8.4km and the legs now starting to feel OK it was time to get back on the road and get a couple of miles under the belt, I do have another 2 big races in September... A 35km trail race that should take 4 hours and wait for it, a marathon the week after!!!
Where was I? Oh recovering from SOX with an easy week, and it was easy, Saturday was only 8.4km and then.... Well it had been our wedding anniversary (15 years), so we had a party!!!
It was a great party with 5 brides still fitting in their wedding dresses, feel stupid now as I didn't take a picture of those as we have in other years... Yes we often have parties like this!!!
Back to training... Well it was after 01h00 when I climbed into bed after cleaning up and getting the house looking normal again. No sooner than I had turned off the light then the alarm went off, it was time to get up and head out to the 30km race!!!
A great race around the Simon's Town Block... Red Hill, Cape Point and the coastal road back. Lucky for me it was just a training run and really just to tick off another 30km long run, so no pressure!!!
Ran over Red Hill with a couple of friends, but lost that bus at the bottom (11km) as I popped into the bushes!!! 5kg lighter I set of to Cape Point after them... No I didn't chase them, in fact I slowed a bit and let the guys behind catch me so I had some-one to run with. The running was easy and with 10km to go it's downhill and easy, so I (we) kept the pace honest. and with 5km to go I again found myself along and chasing the guys in front. I wanted a little bit of running at the end... I am thinking of maybe running a fastish marathon at the end of the year.
I was happy with my run and the fact that my legs still work, now I'm ready for week one of training...
OK I race 2h01:31 (running time 1h59:45) the last 10km had been 38:30, and best of all I bet I had another 5+km in me at that pace, so bring on the training...
Ed Note: I ran a couple of 1km reps on Tuesday and the 30km, well it was in the legs a bit and I really had to work hard to get going...
Now with the boys at UCT looking to run well at Cross Country Champs they were on a taper week, so come Tuesday it was time to turn the legs over for real with a couple of 500's. Cape Town in the winter can often through a spanner in the works, and with the bit of rain we've had the field / track didn't look like the right place to run...
Now I am a Coach of many talents and with Ms 310 on my arm, 500m can be 500m anywhere... So in the quiet of the suburbs we have a nice little block to run around. My plan? Race pace, their plan a little faster, and we are all having lots of rest in between. I stopped at 2 and they finished off with 6.
Now I think I owe you the truth, yes my legs still hurt, well only the quads, and that is from flying down the forestry roads on Day 1 and Day 2 of SOX. So I also kept the rest of the week easy and then... after Saturday's easy 8.4km and the legs now starting to feel OK it was time to get back on the road and get a couple of miles under the belt, I do have another 2 big races in September... A 35km trail race that should take 4 hours and wait for it, a marathon the week after!!!
Where was I? Oh recovering from SOX with an easy week, and it was easy, Saturday was only 8.4km and then.... Well it had been our wedding anniversary (15 years), so we had a party!!!
 |
| 18 PEOPLE (9 COUPLE) SOME DRESSED UP |
 |
| SHE STILL FITS HER WEDDING DRESS |
Back to training... Well it was after 01h00 when I climbed into bed after cleaning up and getting the house looking normal again. No sooner than I had turned off the light then the alarm went off, it was time to get up and head out to the 30km race!!!
A great race around the Simon's Town Block... Red Hill, Cape Point and the coastal road back. Lucky for me it was just a training run and really just to tick off another 30km long run, so no pressure!!!
Ran over Red Hill with a couple of friends, but lost that bus at the bottom (11km) as I popped into the bushes!!! 5kg lighter I set of to Cape Point after them... No I didn't chase them, in fact I slowed a bit and let the guys behind catch me so I had some-one to run with. The running was easy and with 10km to go it's downhill and easy, so I (we) kept the pace honest. and with 5km to go I again found myself along and chasing the guys in front. I wanted a little bit of running at the end... I am thinking of maybe running a fastish marathon at the end of the year.
I was happy with my run and the fact that my legs still work, now I'm ready for week one of training...
OK I race 2h01:31 (running time 1h59:45) the last 10km had been 38:30, and best of all I bet I had another 5+km in me at that pace, so bring on the training...
Ed Note: I ran a couple of 1km reps on Tuesday and the 30km, well it was in the legs a bit and I really had to work hard to get going...
Monday, August 12, 2013
Southern Cross 3 Day Trail Run
I was down to run this race over a year ago, in fact it was since I run it last year in April with Steady Eddie. We were going back to see if we could improve on our 3rd place. Well a lot can happen in 16 months, and Eddie went and got his wife pregnant, and this week he's becoming a Dad!!! Great for him, but not good for Team Contego...
With everything already planned for the weekend I needed a new partner... Bring in Bernard, OK he's no Eddie, but he's Tall, Black and African... and boy can he run!!!!
Now I want to say: Oh $hit, I had better get training! So after a couple of training runs I found myself on the start line.
SOX DAY 1 (Mountain)
With a simple count down Derick took the lead with Bernard and myself on his tail. His partner, Noel, was just behind us with the other +_ 300 following close on our heels. With this being the 'Mountain' leg we soon started climbing, and with that we took the lead.
the forest road took us higher and higher, till at about 7 km we turned left onto the trail and the start of the first real climb... Derick and Noel were nowhere to be seen, but the Jo'Burg Boys were only 20-30 sec back. Bernard powered up the hill, while I had to do a lot of walking. (yes even the front guys walk!)
If we wanted to keep out lead I would have to come to the party as the lead looked like it was now under 20 sec Bernard let me take the lead as the trail flattened and I took off to check point one. It was rocky narrow and flattish and I was floating over the rocks...
Just past one of the overnight huts on the hiking trail we were running we left the contour, and boy did we leave the contour. Not up this time, but down, down and more down... My new New Balance 1010v2 were amazing (thank you New Balance) as I feared nothing, or maybe I feared letting Bernard down!!!
At the bottom we lost a few seconds at the river crossing, but the last 3.5 km had given us a bit of a lead. I don't remember the climb out of the valley being that long, it just went on forever! Finally the contour at the top, now as much as I love racing along contours, this was going to be something else... After last nights rain (yes a good 100 mm fell!!!) It was muddy and as slippery as an ice-rink!!! Again the 1010v2's were amazing as they always found grip. (there were a lot of muddy guys at the finish later in the day)
After a couple more river crossings and the 'undulations' on the so called contour path on the side of the mountain, it was time to head down to the forest roads and the finish. I tried to look back a couple of times, but this is not a good thing to do while racing along a single track on the side of the mountain!!! So we didn't know what sort of lead we had.
We were off the mountain and heading down to the finish, 6 km to go. I'm happy with how the body was working, and I hoped the run in wasn't going to be to hard on them...
We finished in 2h34:45 for the 29 km (1345m climb) a good 10 min ahead of the Jo'Burg Boys. I hope the legs still work tomorrow.
SOX DAY 2 (forest)
I spent the rest of Day 1 in my 'Make my legs look Sexy' tights, drinking 'Lifegain' protein shakes. Come 08H00 I was ready for the forest, Knysna Forest...
I don't know why Hano (the race organizer) has us walk 200 m down hill to the start only to run up past a lovely Tea House (I forget the name) which would be our finish some 29.2 km later!
Again Derick took the lead and we followed with Lucky and Johannes (The Jo'Burg Boys) just behind us, yes Noel (Derick's partner) was in the mix as well. OH Dear, here we go, I found myself taking the lead and Bernard, still fresh from his jog with me yesterday, stretched his long legs and stayed with me, So did the Jo'Burg Boys, but Derick and Noel felt the early pace and kept it easy. The forestry road had a gentle climb and we were happy setting a steady pace.
Suddenly, with a left turn we left the 'road' and started the real climb. I hoped the Jo'Burg Boys would fall off the pace, what pace, I was walking... Mean while, my secret plan had worked, as we reached the day's 'King of the Mountain' first!!!
With the climbing over it was time to head down... OH Boy... I don't have splits for you, but 'Ms 310', (my Garmin) kept telling me I was speeding. This was a 30 km trail race and I was running at 3:05 - 3:15 / km I can't even do 1 km reps at that pace!!!
We dropped about 300 m in the +_ 4.5 km of downhill that followed, and in this time the Jo'Burg Boys opened a 30 sec gap, but turning off the forest roads was going to level the fields again... or was it?
After Day 1's hard effort in the mountains my legs were heavy, while my partner Bernard, still had lots of running in his! I felt bad holding him back, but he was all encouragement as we run through the untamed forests around Knysna. Up this single track, down that single track. I was still running , but felt I was losing our 10 min lead. Around halfway Hano gave us a split of 3 min, we were still in the game. Till one long climb at about 23 km I had to slow down as my left hammy wanted to cramp. Bernard was great giving me a couple of sweets to chew as a downed another 'Turbovite' it seemed to do the job as I took off down the next hill. After a short stop for a drink at the water table 5 km from the end \i felt strong for the last climb. Slow but strong, with sore legs, but pain is temporary, glory is for ever!!!
Oh dear Mr Cramp didn't like me running so I had to walk, run, walk, run.... Then it happened Derrick and Noel breezed past as if on a Saturday training run for the next km of the climb, it was damage control time. At last we were up and I could run again 2 km down to the finish.
2h42:27 only 3 mins behind the Joburg boys and yes Derrick and Noel had taken the win another minute ahead. 29.2 km with 1260 m climb it had been another hard day on the trails.
One day left.....
DAY 3 Beach
Time to head to the beach for the last leg of the adventure with 20 km ahead of us would our 8 min lead be enough? After listening to the race briefing we planned our tactics to keep our lead. As to plan I took the lead from the start, I wanted to control the pace on the first single track, Bernard, the Joburg boys, Derrick and Noel all following.
After about 1.8 km of downhill single track we hit the old railway line and turned left to Wilderness. 4 km of sleepers and rocks later the Joburg boys had a 30 sec lead. Now last night Bernard had called it; They are from Joburg and can't run on the beach. He was so right.....
After 2 km of beach the 4 of us headed into Wilderness to tackle the board walks, or should I say the slippery board walks. The Jo'Burg boys tried to push the pace, but one of them hit the deck. (good thing he didn't slip into the water!) They were pushing hard and on a short road section to link the trails they got ahead, and must have had 30 sec on us as we popped out at the water table.
Leaving the vlei we crossed the road and disappeared into the bush....real single track and wait for it.....the climb of the day. Knowing this would take up to 10 min of power walking I hit it hard with Bernard behind. As we zig-zagged up Bernard past and pushed hard, he wanted to see if they were in sight. He didn't get that far ahead when he started to wave at me and point up front..... He had caught a glimpse of them, I now started to run the straights and with a 10 sec gap at the top Bernard let me take up the chase on the downhill. I hear the views from up there were amazing, but while running hard on the twisty single tracks I didn't have time to look, I was in hunt mode....This was downhill slalom and I set off weaving through the bush taking corners at almost 45%. We were back in the game, I could see them, and then at the bottom I took a gap, jumping over a couple of rocks and threw a tree. I was back in the lead, I could now control the race till the river crossing.....
This wasn't like any other of the river crossings in this race, the river was wide, and needed to be swum... or there was a boat! OK it was more of a raft, and getting there together was important to save time... Jeff's pictures tell the story:
Once over the river it was back into the 'bush' and back to the road...
With the race almost over we hit the road, but with most of the 77 km of the weekend's race almost over my legs were tired and 3:50 - 4:00 / km was fast enough for me, not the Roadies of Jo'Burg... They past us one last time and stayed ahead to take the stage by less than a minute.
Day 3 was 18.3 km with 300 m climb we finished in 1h27:56 race over.
With everything already planned for the weekend I needed a new partner... Bring in Bernard, OK he's no Eddie, but he's Tall, Black and African... and boy can he run!!!!
Now I want to say: Oh $hit, I had better get training! So after a couple of training runs I found myself on the start line.
 |
| That is us on the start line |
With a simple count down Derick took the lead with Bernard and myself on his tail. His partner, Noel, was just behind us with the other +_ 300 following close on our heels. With this being the 'Mountain' leg we soon started climbing, and with that we took the lead.
the forest road took us higher and higher, till at about 7 km we turned left onto the trail and the start of the first real climb... Derick and Noel were nowhere to be seen, but the Jo'Burg Boys were only 20-30 sec back. Bernard powered up the hill, while I had to do a lot of walking. (yes even the front guys walk!)
If we wanted to keep out lead I would have to come to the party as the lead looked like it was now under 20 sec Bernard let me take the lead as the trail flattened and I took off to check point one. It was rocky narrow and flattish and I was floating over the rocks...
 |
| Great Running |
At the bottom we lost a few seconds at the river crossing, but the last 3.5 km had given us a bit of a lead. I don't remember the climb out of the valley being that long, it just went on forever! Finally the contour at the top, now as much as I love racing along contours, this was going to be something else... After last nights rain (yes a good 100 mm fell!!!) It was muddy and as slippery as an ice-rink!!! Again the 1010v2's were amazing as they always found grip. (there were a lot of muddy guys at the finish later in the day)
After a couple more river crossings and the 'undulations' on the so called contour path on the side of the mountain, it was time to head down to the forest roads and the finish. I tried to look back a couple of times, but this is not a good thing to do while racing along a single track on the side of the mountain!!! So we didn't know what sort of lead we had.
 |
| Off the Mountain |
 |
| Team Contego |
SOX DAY 2 (forest)
I spent the rest of Day 1 in my 'Make my legs look Sexy' tights, drinking 'Lifegain' protein shakes. Come 08H00 I was ready for the forest, Knysna Forest...
I don't know why Hano (the race organizer) has us walk 200 m down hill to the start only to run up past a lovely Tea House (I forget the name) which would be our finish some 29.2 km later!
 |
| The start of day 2 |
Suddenly, with a left turn we left the 'road' and started the real climb. I hoped the Jo'Burg Boys would fall off the pace, what pace, I was walking... Mean while, my secret plan had worked, as we reached the day's 'King of the Mountain' first!!!
With the climbing over it was time to head down... OH Boy... I don't have splits for you, but 'Ms 310', (my Garmin) kept telling me I was speeding. This was a 30 km trail race and I was running at 3:05 - 3:15 / km I can't even do 1 km reps at that pace!!!
We dropped about 300 m in the +_ 4.5 km of downhill that followed, and in this time the Jo'Burg Boys opened a 30 sec gap, but turning off the forest roads was going to level the fields again... or was it?
 |
| Real Forest |
Oh dear Mr Cramp didn't like me running so I had to walk, run, walk, run.... Then it happened Derrick and Noel breezed past as if on a Saturday training run for the next km of the climb, it was damage control time. At last we were up and I could run again 2 km down to the finish.
2h42:27 only 3 mins behind the Joburg boys and yes Derrick and Noel had taken the win another minute ahead. 29.2 km with 1260 m climb it had been another hard day on the trails.
One day left.....
DAY 3 Beach
Time to head to the beach for the last leg of the adventure with 20 km ahead of us would our 8 min lead be enough? After listening to the race briefing we planned our tactics to keep our lead. As to plan I took the lead from the start, I wanted to control the pace on the first single track, Bernard, the Joburg boys, Derrick and Noel all following.
 |
| Taking the lead |
 |
| Controlling the down hill |
 |
| The railway line over the river!!! |
Leaving the vlei we crossed the road and disappeared into the bush....real single track and wait for it.....the climb of the day. Knowing this would take up to 10 min of power walking I hit it hard with Bernard behind. As we zig-zagged up Bernard past and pushed hard, he wanted to see if they were in sight. He didn't get that far ahead when he started to wave at me and point up front..... He had caught a glimpse of them, I now started to run the straights and with a 10 sec gap at the top Bernard let me take up the chase on the downhill. I hear the views from up there were amazing, but while running hard on the twisty single tracks I didn't have time to look, I was in hunt mode....This was downhill slalom and I set off weaving through the bush taking corners at almost 45%. We were back in the game, I could see them, and then at the bottom I took a gap, jumping over a couple of rocks and threw a tree. I was back in the lead, I could now control the race till the river crossing.....
This wasn't like any other of the river crossings in this race, the river was wide, and needed to be swum... or there was a boat! OK it was more of a raft, and getting there together was important to save time... Jeff's pictures tell the story:
 |
| Focus |
 |
| Team Work |
 |
| Still chasing me... |
 |
| OK the legs are tired |
 |
| HAPPY |
The win on day 1 had taken the race away from the other teams and with only a 3rd and 2nd on the other days we still won by over 7 min in the end...
Thank you for reading, the story in mine, but the pictures come from Facebook, Hano put together a great team of guys to capture all the magic moments, and I have borrowed a couple to illustrate parts of this amazing race, hope to see you all there next year...
One last thing, CONTEGO put faith in us and got us to the start-line, thank you, They also sent a mixed team, and they have a story of their own...
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