tag:blogger.com,1999:blog-36444152006378089182024-03-10T21:13:03.739+02:00Coach Dioncoach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.comBlogger299125tag:blogger.com,1999:blog-3644415200637808918.post-8140441446442274582020-10-27T14:32:00.002+02:002020-10-27T14:32:16.706+02:00The loneliness of the long distance runner<p><br /> <span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;">A tail of Langkloof Beast Trail Run 2020</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">For a couple of years now I've been running in sandals and when I saw that "my sandals" (T-rockets) were one of the sponsors of this race and offering your entry fee back to you if you raced in sandals, I thought it was time to make a Covid Comeback to racing… </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPQ8PbXGGCN93gbne80yVsmrQ877JKOeJuWRwnk-NQMOMcbNWweauvxVpwse1_wfh5GIP50GsPUTnr8K0adbegTA_n_Br4emR2utlt_UmiIk1duIp5HVeQBTdLRYvMF5T9PZ1BOGO_MQBe/s2048/IMG_20201022_104551.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPQ8PbXGGCN93gbne80yVsmrQ877JKOeJuWRwnk-NQMOMcbNWweauvxVpwse1_wfh5GIP50GsPUTnr8K0adbegTA_n_Br4emR2utlt_UmiIk1duIp5HVeQBTdLRYvMF5T9PZ1BOGO_MQBe/s320/IMG_20201022_104551.jpg" width="320" /></a></span></div><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Now The Langkloof isn't in my backyard so I packed the car and we headed off for a long weekend!</span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our destination Louvain Guest Farm (somewhere between George and Oudtshoorn). </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Arriving on the Thursday (yes a proper long weekend) meant we had the farm to ourselves till Friday afternoon. </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">No, the time wasn't spent lying around relaxing with my feet up, we had dogs to walk (Jack Russells, 3 of them), and wait for it, horses to ride. </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiXhaE6RTS89A7jPwNL-G6zI1yWtwwOHKcouZQB9GSgZO21Cdpmsdf1mA14bWX7l82RKaL_A4t_5NN9EraO4pLLLUffU-tzYbQNF1ZTuoTvluIiiKcLCcfGc2fwtMLFM2e6eTnPvMUnbn5/s2048/IMG_20201023_114349.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiXhaE6RTS89A7jPwNL-G6zI1yWtwwOHKcouZQB9GSgZO21Cdpmsdf1mA14bWX7l82RKaL_A4t_5NN9EraO4pLLLUffU-tzYbQNF1ZTuoTvluIiiKcLCcfGc2fwtMLFM2e6eTnPvMUnbn5/w640-h480/IMG_20201023_114349.jpg" width="640" /></a></span></div><p></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Saturday, race day and I was ready to go… </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I took the lead with the hooter that set us off (mostly because I was the only person standing on the start line!). It was nice to be racing again, running with focus… My lead was short lived as 2 young guys jogged past just as the first climb started. I tried telling myself I wasn't racing as they pulled away into the mist, I was just running… I looked back to see a couple of guys chasing up the hill, but it seemed I had the better of them for now. </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGk3TiNRZuFlp1i0ZHeTUF7nBvxCzfKVKlw1anYgI7DbMvnN9LWWIlByN5bQeVJ0Vp7SS4cgGFuYdsxtT7613rWQmOPUeLLUOx2alExFmjDcvOJmB0aRm7CQ86abN0BAv1O-OZimSHgQWv/s2048/IMG_20201024_080913.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGk3TiNRZuFlp1i0ZHeTUF7nBvxCzfKVKlw1anYgI7DbMvnN9LWWIlByN5bQeVJ0Vp7SS4cgGFuYdsxtT7613rWQmOPUeLLUOx2alExFmjDcvOJmB0aRm7CQ86abN0BAv1O-OZimSHgQWv/w400-h300/IMG_20201024_080913.jpg" width="400" /></a></span></div><p></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Don't race Dion, you aren't fit enough to push for 36km (3 to 4 hours on the mountain) I told myself this at every turn as I start to close in on one of the young guys. After about 4km (3 of climbing) I was about 15m from him… But the road flattened and once again he disappeared into the morning mist. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">We reached the saddle and the 1st water table at about 6km. I hadn't touched my water, but forced down a cup of theirs. The race now headed down the other side of the mountain for 2 or 2.5km (some of that was flat) then The Beast turned right (leaving the guys doing 16km to head on straight)... Don't think this road had been used in years leaving us a slow 230m climb in the next 3km before we crested the top of the next mountain. </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBrCEdHqHhQ0RM0W11pjcnpQwyLlhNfmL-sxRBA68ZaZq6JGUc5h0OcUqvLGv5lYrjSF_nOnLGDFdDUmMMHqJINLfaVAEhzX_naVAyEPtvw9toSrxO4Ba4FfC_CuAxvpQ0UL3Z6ZhbCnrQ/s2048/IMG_20201024_081433.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBrCEdHqHhQ0RM0W11pjcnpQwyLlhNfmL-sxRBA68ZaZq6JGUc5h0OcUqvLGv5lYrjSF_nOnLGDFdDUmMMHqJINLfaVAEhzX_naVAyEPtvw9toSrxO4Ba4FfC_CuAxvpQ0UL3Z6ZhbCnrQ/w400-h300/IMG_20201024_081433.jpg" width="400" /></a></span></div><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The guys ahead had vanished, but I could see a red and a blue shirt still chasing me. I was now taking a couple of splits and while I had seen them I didn't get a time, it was over 2 minutes, no need to race (yet) </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">What followed next was trail running heaven, a freshly cut single track around and down the mountain 160m drop in that 1km and 104m in the next. We now had hit the old forestry roads, and next 5 or 6km took us down to the river dropping another 350m. I was controlled in my running keeping the pace around 4:30.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Still no sight of the leaders whom I guess were gunning it down fighting for line honours. A glance over my shoulder told me my 3rd place was safe for now with the chasing guys out of sight. </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The sun was long out now, and had first melted the mist and had now turned its attention to the runners..! </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">22km brought up the next water point and a river crossing… I hopped off the bridge and dropped into the cool mountain stream. Magic, just magic having that cold water wash over me, just sorry I couldn't really stay in for longer than a couple of seconds as we were still in the race and lying 3rd meant a chance of climbing onto the podium. So I filled my water bottle knocked back a coke and set off on the last climb of the day… </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_4tcjN-GEMMsmXO5f01ro1-eV1yjSenJOrlZAkL1nS1rLRactayQBxNTPgzHVnqSv89GXWplsyprAD5Rw-_tKHvE0dkOviBIf92mGKjmjuKcsz2Y1a-ef8bNw0P2jXB8n_QlBFWcdQffY/s1080/Screenshot_20201027_102648.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1078" data-original-width="1080" height="399" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_4tcjN-GEMMsmXO5f01ro1-eV1yjSenJOrlZAkL1nS1rLRactayQBxNTPgzHVnqSv89GXWplsyprAD5Rw-_tKHvE0dkOviBIf92mGKjmjuKcsz2Y1a-ef8bNw0P2jXB8n_QlBFWcdQffY/w400-h399/Screenshot_20201027_102648.jpg" width="400" /></a></span></div><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Ok we could really break that into 2 climbs the first 3km long with the middle km climbing 100+m (the other 2 not so bad). Then after a 1km flattish the next 6 climbed 550m.</span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I was slogging it out km after km, just to scared to walk for fear of never getting going again. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I rounded a corner and saw a water table, the top I hoped, but while I filled my water bottle the guys told me: only 1km to a turn, then 2km to the top… (only, they said, I had just climbed for the last 3km and that "only" would haunted all the way up). </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I tried to keep running but the road wasn't really the running type, it called for low-range… </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">With my eyeballs now floating in lactic acid I thought they were deceiving me when I saw one of the front guys walking and I was catching… </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJD-zLyK2RuAFbP9qUJZcLvbMP4C-m1wI6ETf96kpq4rYpR693jh7GRKT1U9RqVJBi57ZRLfMM6QTvvmSfSFcvqKUIWpvzOE26l4ZfzbqAZTepcFN6Hm9EovrD4BYQtF4xHjp0gc6R2N0/s1340/Screenshot_20201024_170112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1340" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJD-zLyK2RuAFbP9qUJZcLvbMP4C-m1wI6ETf96kpq4rYpR693jh7GRKT1U9RqVJBi57ZRLfMM6QTvvmSfSFcvqKUIWpvzOE26l4ZfzbqAZTepcFN6Hm9EovrD4BYQtF4xHjp0gc6R2N0/w516-h640/Screenshot_20201024_170112.jpg" width="516" /></a></span></div><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /> </span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">This wasn't the time to be stupid so I didn't drop the hammer and run past, no I just kept my walking pace strong and passed him as he stopped to stretch out another cramp. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The top, the top and the last water table… My water was almost finished, but with only 4+km of mostly downhill I hoped it would be enough I didn't have time to stop. </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Flat isn't down and my legs had had enough the running time was over 3 hours and I wasn't really trained for this. I wasn't dropping fast enough and running fast enough, and I don't know if he had control of the cramps and was now catching… </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">After 2km I could see the farm and finish, but there was still a mountain to descend! </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Then, there in my path was a puff adder! And not there, it was right under me… Oh my sandals, I had to put in an unplanned jump… or step on a fat little puff adder! </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Jump it was, (not the first time I've had to take evasive actions for a little or not so little snake in my path, but normally not 3h30 into a race when the legs are wobbly !) I made the landing, but not without a tweek of a cramp… OH dear after 3h30 of running smoothly controlled running had I just thrown my race away! </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Wait it was under control 2.5km to go and 250m descent left, (oh the last 1km is almost flat) if I ran slowly and carefully… </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">3h47.00 I crossed the line 2nd place, not bad for an old man in Sandals… </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Before I go, let me say this: I hope I get to return here next year, we have had an amazing weekend, long weekend, and next year, we'll make it longer… (the weekend that is!)</span></p><br />Thank you for reading<br />coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com1tag:blogger.com,1999:blog-3644415200637808918.post-90946975619874704962019-03-20T10:41:00.000+02:002019-03-20T10:41:11.272+02:00T-Rocket Yeti SandalsFor my birthday in December I was lucky to score a pair of T-Rocket Yeti Sandals.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-qT2RXym1YUumg75PkRto-rDw8bmzu6-dUKGiaK9AVQYs0Ci5Of7k4ETphm18Psf4ebaBPW2_j3AzkP1ZTqGFOhOOpBDleNfVYXmf0WIV_f4uyM9mGDUY32Wup23duda0UF9Kk0zNZkL/s1600/20181212_192638.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1181" data-original-width="1600" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-qT2RXym1YUumg75PkRto-rDw8bmzu6-dUKGiaK9AVQYs0Ci5Of7k4ETphm18Psf4ebaBPW2_j3AzkP1ZTqGFOhOOpBDleNfVYXmf0WIV_f4uyM9mGDUY32Wup23duda0UF9Kk0zNZkL/s640/20181212_192638.jpg" width="640" /></a></div>
<br />
Now having run over 500km in them it's time to look at them and share a couple of thoughts:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha5Gc5KgrpJD2MGqGOZ1NA22B0-_PH3o4UuvTvWrY4E6o3DONF9IzvIqCO0hX0qASIYKLXwVPhkwAGTOTjejPDks0RLSEqkSaxhmK7mBbvi74H6KIlhGk_z1j9s5PXJlAl8cmTWTxwLII7/s1600/Screenshot_20190126-180907_Video+Player.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="719" data-original-width="1033" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha5Gc5KgrpJD2MGqGOZ1NA22B0-_PH3o4UuvTvWrY4E6o3DONF9IzvIqCO0hX0qASIYKLXwVPhkwAGTOTjejPDks0RLSEqkSaxhmK7mBbvi74H6KIlhGk_z1j9s5PXJlAl8cmTWTxwLII7/s320/Screenshot_20190126-180907_Video+Player.jpg" width="320" /></a></div>
<br />
Where does one start? Well I can start by saying I don't wear
flip-flops! I don't like them! Never felt comfortable with something
between my toes! That said I didn't mind 5 fingers so, lets put these on
and see what happens...<br />
<br />
Ok, putting them on the first time took a bit of time:<br />
• I set the back strap <br />
• I set the tension around the ankle <br />
• I set the tension of the thong through the toe.<br />
All set... and like a mad athlete with a new toy, I just had to head out
for a run!!! Only 1.6km around the block but it was enough to test if I
had the straps right, if I was ready to do some real running. <br />
<br />
I did tinker with the straps a bit, but it's easy. <br />
<br />
Most of you would wear flip-flops, these are not flip-flops, these are
sandals, so they 'stick' to your foot! So if you shake your foot around
it doesn't come off!<br />
<br />
Let's run:<br />
<br />
No wait, let me tell you this first, I have been running in 5-fingers,
Vivobarefoot shoes, and NB minius for years now so what I'm about to
tell you about my runs not everyone can do!<br />
<br />
• Run 1 (2 Dec), 1.6km around the block<br />
• Run 2 (5 Dec), 4km pushed for time, but had been wearing them in the house.<br />
• Run 3 (8 Dec), was wearing them as I drove to the track... ran in to
enter a couple of track races!!! It felt comfortable! Kept them on for a
3000m track race, a 1000m race and the Mile. <br />
• Run 4 (12 Dec), 14km on the road.<br />
• Run 5 (15 Dec), 21.1km not a race, just a run 88:47<br />
• Run 7 (22 Dec), 30km 2h25 half road, half easy trail over 500m climb<br />
• Run ? (23 Feb), 14.3km 2h06 real trail, single track on Vlakenberg 700m climb. <br />
Wow, I've run a bit of everything in them... from the runs above you can
see I've run road, gravel road trail, rocky single track trail and
track! yes tartan! <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAThzaiwc1W4cWm1ZrD2YRR9_tdLfNwmYza1sr-2vM0UQErMrirUvVmeB3VpDQNoMZ4fAfFwT8k2u6GYLvQAzGXD1pj0wAFoGDefNgqvkHyLD_VkjsnBHFNjdnyC1Ik-kAYU8geq45h7XR/s1600/track.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="750" data-original-width="750" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAThzaiwc1W4cWm1ZrD2YRR9_tdLfNwmYza1sr-2vM0UQErMrirUvVmeB3VpDQNoMZ4fAfFwT8k2u6GYLvQAzGXD1pj0wAFoGDefNgqvkHyLD_VkjsnBHFNjdnyC1Ik-kAYU8geq45h7XR/s640/track.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Only pic left of me on the track, with me 40 years ago!</td></tr>
</tbody></table>
Now what do they run like?<br />
I'm having a ball in them!<br />
Really?<br />
Yes!<br />
But it's just a hard piece of rubber under your foot!<br />
<br />
Truth be told, it's not that hard, it bends and wraps around anything
and has enough give! Have you ever been on a tartan track? Well next
time take you shoes off and go for a run! That was what it feels like!
Don't ever get near a track? How about the carpet at home? Jog down the
passage!<br />
<br />
When running I feel someone has rolled out thin rubber mat in front of
me, yes I feel the rocks and stones but you want to feel the ground so
all is good. The rubber is thick enough so sharp rock aren't a problem.<br />
<br />
What I can say: that 3rd run, the track races, my toes felt a bit of a
burn, the type of burn you might feel running on the beach... so start
easy for a couple of runs, till you get use to running in sandals.<br />
Blisters? No problems, No NOT even between the toes, the foot doesn't move! I can say, the little plastic that connects the straps was uncomfortable for a bit, but I sanded the ruff edge off and I don't feel it anymore.<br />
<br />
Another thing I've noticed is that in the wet, while the soles might
still grip to every rock and road, my foot wanted to slide a bit... this
just meant taking turns a little slower. No problem on the road, but on a
twisty trail... if you are a racing snake you will be loosing a bit of
time!<br />
I also felt, due to the fact you don't have big lugs, some loose rocky
down hills slow you down... ok they slowed me down. That said I'm old
and take them slowly in any case!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGIz7QKe80K9ItdO2dehIIxcnOcWwnMdgUXIxb-1IzGoKNZIngUl8GIu1GhS6VwDQSnXdeEViX-AouzXpjFH-iDQ_gjr7IOnJHLj8241Vd1gRt6Z_HF0c64rB1rJHxuEjuZFXDStcI1dQ/s1600/Screenshot_20190223-103637_Video+Player.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="705" data-original-width="1021" height="440" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGIz7QKe80K9ItdO2dehIIxcnOcWwnMdgUXIxb-1IzGoKNZIngUl8GIu1GhS6VwDQSnXdeEViX-AouzXpjFH-iDQ_gjr7IOnJHLj8241Vd1gRt6Z_HF0c64rB1rJHxuEjuZFXDStcI1dQ/s640/Screenshot_20190223-103637_Video+Player.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some real single track heading to Blackburn</td></tr>
</tbody></table>
<br />
<br />
In the mean time I have a 2nd pair, The Streetlite, They are a little
softer, thinner and lighter. (and the foot slips more in the wet, but
this will improve as the sandal molds to your foot. The sole mean while
grips to anything!)<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwy7KWmw7MRu01AaiV5rH7gJd6x1_1GSWXc2AjVEqIOEP88HA4B7QD0n2v_7RDb5b8HKbtxlGf9WnAX0XHdQ3tK6MoyAQvvVYQ2CrKHooYIb76JBPmD5i8y8etQrYw5PCA7F5SylbWsyY5/s1600/IMG_20190320_101033.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1090" data-original-width="1076" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwy7KWmw7MRu01AaiV5rH7gJd6x1_1GSWXc2AjVEqIOEP88HA4B7QD0n2v_7RDb5b8HKbtxlGf9WnAX0XHdQ3tK6MoyAQvvVYQ2CrKHooYIb76JBPmD5i8y8etQrYw5PCA7F5SylbWsyY5/s640/IMG_20190320_101033.jpg" width="630" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raced 30km in them on the weekend</td></tr>
</tbody></table>
<br />
Who should own/run in a pair of sandal?<br />
<br />
Well, I would say everyone, yes you, you, and even you... but that said
not everyone will be racing track races and running 30+ km long runs in
them... <br />
Most of you will just put them on for a jog round the block, to walk to
the beach, to go shopping in! A sandal is not a flip-flop it allows your
foot to relax and move freely strengthening it. Strong feet, good for
running.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9rZV-VEnaUhyVz_0L5lF94f0B5zyvf2Wu7eG5sT-PFcN2ZDY2_TXppZ-uwCqwVhUf8ME7hwaUv5GWyQjmz84-7jt0NvBpK9GVRhvtDP4fvmU6szMxim4IfP_4SxQtBi_lOsMmKCZ6v2Ca/s1600/20190223_095458.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1264" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9rZV-VEnaUhyVz_0L5lF94f0B5zyvf2Wu7eG5sT-PFcN2ZDY2_TXppZ-uwCqwVhUf8ME7hwaUv5GWyQjmz84-7jt0NvBpK9GVRhvtDP4fvmU6szMxim4IfP_4SxQtBi_lOsMmKCZ6v2Ca/s640/20190223_095458.jpg" width="504" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So your feet get dirty</td></tr>
</tbody></table>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com11tag:blogger.com,1999:blog-3644415200637808918.post-87562892913686408382018-09-30T13:52:00.000+02:002018-09-30T13:52:00.505+02:00STON MARATHON 2018Back in 2014 I was lucky enough to be on holiday in Croatia and ended the trip running and winning The Ston Wall Marathon! It's a small marathon (about 20 people that year) and the prize wasn't €250000 it was a painting by a local artist and a small trophy.... and they said; if I returned the next year they would give me a free entry and 2 night accommodation!<br />
<br />
Wanting to see more of Croatia and it's neighbour, Slovenia, we started saving!!! 2015, 2016, 2017, all passed... All this time I kept in touch with the Marathon with the odd comment of FB. Roll on 2018 and we were heading back. I contacted the organizers and wait for it... 4 years later they still honoured the prize! <br />
<br />
Having had time off for an injury I started training from zero in March!<br />
Over the last 6 weeks I had built up quite well and if I had been lining up for one of the fast City marathons I would have set my sights on stealing a sub 3... Ston is not fast! <br />
• You don't go there to run a PB <br />
• You Run for the challenge of the marathon <br />
• You Run it because of The Wall<br />
• You Run because of the salt pans<br />
• You Run because of the small towns <br />
• You Run because of the Adriatic and it's views.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqMgy8gas8fpaRc92BCMh190Vz0gwO-0cA7inqCup1KDUOhjyKmT803Q9LZv04InLeC5Dtk2x6P5kd9fhRk08_NcbewXZQamVvME-azNb0apUpZSV6pr8X1JD1klhZlQTO3gUU8hhwWgSi/s1600/20180925_082752.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqMgy8gas8fpaRc92BCMh190Vz0gwO-0cA7inqCup1KDUOhjyKmT803Q9LZv04InLeC5Dtk2x6P5kd9fhRk08_NcbewXZQamVvME-azNb0apUpZSV6pr8X1JD1klhZlQTO3gUU8hhwWgSi/s640/20180925_082752.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Wall is waiting for us</td></tr>
</tbody></table>
With registration and a pasta party on the Saturday we cycled into the old town.... pasta, yes with mince / Bolognese and wait for it mussels (grown locally)<br />
<br />
Spent some time catching up with old friends, the organizers, and 2 guys who had run it 4 years ago with me! Antonio from Spain, this would be his 5th run. And a guy from Split in Croatia this would be his 10 run. (It's only the 11th running) And making new ones... an English lady and her husband, Bikers! Next time he says they'll cruise down on their Harleys! While in Skradin we met a runner, Mikael, organizing an ultra for diabetes awareness. Having told him about the race he decided to pop down and run. Then there was Dion (great name for a runner) and Australian who had travelled to Croatia for the world 100km champs but had a small injury and didn't want to race 100km and get properly injured! So after watching his team mates race 100km he was now on holiday and with the injury coming right thought a little marathon would be a good idea.<br />
<br />
With Ozzie Dion in the field my hope of a 2nd win was off the cards, but never say die!!!<br />
<br />
7h30 found us on the startline ready to go. I set off at sub 3 pace... the first km is easy as you head down the main road to Ston. Dion joined me with Antonio and a Frenchmen behind. I wasn't running smoothly but I was running ok as Dion entered Mali Ston and started the climb up the wall. I was not far back.<br />
<br />
The wall runs from Mali Ston to Ston, half over a mountain! We climbed 120+ meters over the next km only to climb down again... before running round Ston on the wall (more climbing as the wall also served as a lookout!). While Antonio had caught me I had caught Dion and the 3 if us left the wall together... race on!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAH7UhWOAFoAxfZji3zUsLdBn33-VYPQrAUdsiEBEO0gQIKjTAW8JpFWgjYjcm55m2CFqEwAjurpCrt2AS5h0_vS5hzd-YCSzn56I20adM5rncTX3xQGXFEZsuz-pAA9_r88FH2zl3Cyh2/s1600/IMG_3310.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAH7UhWOAFoAxfZji3zUsLdBn33-VYPQrAUdsiEBEO0gQIKjTAW8JpFWgjYjcm55m2CFqEwAjurpCrt2AS5h0_vS5hzd-YCSzn56I20adM5rncTX3xQGXFEZsuz-pAA9_r88FH2zl3Cyh2/s640/IMG_3310.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dawn didn't get a picture of us coming off the wall, but this is me running past at about 25</td></tr>
</tbody></table>
<br />
Dion showed his youth and 2h24 marathon pace by pulling away as we hit the flat. I couldn't find any rhythm in my running... was it the heat that was climbing and would almost reach 30°c, was it the humidity that had been draining the life out of one through the European summer? Or was it the 1500km of driving I had done while having my amazing holiday? I will never know. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhxeIJnGPiJYxZo2PhBVpca3XL_BQ08d7wRZTKzEHUGxZlw3bUh0k6lQCIxxn7FFlm56VgGHe0KC_J3ex1THa-0ge9ZkmHxmOj6g7FhqxqzW40oMBPZqJrKb78CmZoFuZ-a4SolCyfubqd/s1600/IMG_3338.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhxeIJnGPiJYxZo2PhBVpca3XL_BQ08d7wRZTKzEHUGxZlw3bUh0k6lQCIxxn7FFlm56VgGHe0KC_J3ex1THa-0ge9ZkmHxmOj6g7FhqxqzW40oMBPZqJrKb78CmZoFuZ-a4SolCyfubqd/s640/IMG_3338.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stopped for a drink in the shade</td></tr>
</tbody></table>
The Frenchman caught Antonio and I before the next hill and while I thought I could go with him I didn't, saving the legs. I was planning on running him down later. With the Frenchman pulling ahead in 2nd Antonio and I traded places till on the way back at about 18km when I stopped to walk a bit of the hill and take a Turbovite! I was melting so I took off my shirt and with a new lease of life I set off the pull back the guys ahead. <br />
Dawn was at the top of the hill on a bike so I tossed her my top and got focused for the job at hand... hunting! It was easy to up the pace to 4min/km on the down hill, but once on the flat again reality set in!<br />
<br />
It was going to be a long 42.2km... <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdkZW6CBNlrOw1dtRSZR7W3GN1yQmn2s9hIaraDdLqg2a7gnVkw1A4x9wHbjexrHbqTz7RH_vCNuuZcWcNnlETWa0o43vLnL6uiaD1TSEQq7wWPHsleXxty59cYDRVhO_-eEZGymfYDsbI/s1600/IMG_3316.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdkZW6CBNlrOw1dtRSZR7W3GN1yQmn2s9hIaraDdLqg2a7gnVkw1A4x9wHbjexrHbqTz7RH_vCNuuZcWcNnlETWa0o43vLnL6uiaD1TSEQq7wWPHsleXxty59cYDRVhO_-eEZGymfYDsbI/s640/IMG_3316.JPG" width="640" /></a></div>
<br />
At about 26km we passed Ston for a stretch down the other side of the peninsula. The beautiful views and picturesque small villages did nothing to spur me on. Goals had changed and staying in 4th and staying under 4 hours now took priority... Dawn was taking more pictures of the views than me. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZZc3IsILuS-BgTkuVwbl9UkHtD9ZGiwOzNjGsdXgDiuexo3wBruJb6CZ-j3Vm-7zS6TBUH6eNUwYEB2qRdAq6JieDyVjAPDYMS8qyQdB4DX8_4e0VPchtaVAPgHoaGDr4MiuXSJ-kiR4w/s1600/IMG_3320.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZZc3IsILuS-BgTkuVwbl9UkHtD9ZGiwOzNjGsdXgDiuexo3wBruJb6CZ-j3Vm-7zS6TBUH6eNUwYEB2qRdAq6JieDyVjAPDYMS8qyQdB4DX8_4e0VPchtaVAPgHoaGDr4MiuXSJ-kiR4w/s400/IMG_3320.JPG" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHsfVM8N_R-QlNoRB4bovbjmhhB8UZsQocwWO4H4DGR5WTl6V0UAE-IACrxVUyauVthiqwPhty-35_YrmMQspWbBFu3_DCLGUpfNELp8qmhJ17kys4Rrqfl0XjQn2y8pQj0dW4ZsfA1CTS/s1600/IMG_3348.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHsfVM8N_R-QlNoRB4bovbjmhhB8UZsQocwWO4H4DGR5WTl6V0UAE-IACrxVUyauVthiqwPhty-35_YrmMQspWbBFu3_DCLGUpfNELp8qmhJ17kys4Rrqfl0XjQn2y8pQj0dW4ZsfA1CTS/s400/IMG_3348.JPG" width="400" /></a></div>
35km and the turnaround finally came, it had taken forever!<br />
The front guys were all taking strain:<br />
• Dion would win in record time 3h07<br />
• The Frenchman 2nd in 3h21<br />
• And Antonio 3rd in about 3h31<br />
Me... I run in, yes I was running, slow but running, crossed the line in 3h49. It wasnt my best marathon and while I was thinking I should have run about 3h20, I'll take it... I made it through in one piece and while I didn't enjoy all of the race. I enjoyed the fact that I have it in me to fight to the end. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdyV8FDcwWIT5MrsckQB9q3R9VYOQ34Seu_4YYi5kSCB7gS0n7uPrCGgEDWse-xHxaD4y86S1egGULbpsCc9wbRn9wTcO4ka0owXhwnyB-75sE0cEZOJNwV1qIbWmztvwh0mSer_-L1vSl/s1600/Screenshot_20180930-110642.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdyV8FDcwWIT5MrsckQB9q3R9VYOQ34Seu_4YYi5kSCB7gS0n7uPrCGgEDWse-xHxaD4y86S1egGULbpsCc9wbRn9wTcO4ka0owXhwnyB-75sE0cEZOJNwV1qIbWmztvwh0mSer_-L1vSl/s640/Screenshot_20180930-110642.png" width="640" /></a>And then there is the rest of the race weekend... mussel pasta and beer for us finishers, great medal and an atmosphere to top it all...<br />
<br />
We then met the organizers in the evening and they invited us to join them for a drink and a bite to eat... If you want to eat local best you join the locals...<br />
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<br />
Who knows, maybe I'll make it back... would love too.<br />
<!--/data/user/0/com.samsung.android.app.notes/files/share/clipdata_180930_111119_513.sdoc-->coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com2tag:blogger.com,1999:blog-3644415200637808918.post-46568501612225188832018-09-09T13:23:00.000+02:002018-09-09T13:25:34.924+02:004% faster... I wishHi <br />
So the other day my friend Grant from RUN asked my if I wanted to give his Nike Zoom Vaporfly 4% a test run.... hell yes... I grow up running in Nike! <br />
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<br />
Now before I go on I must tell you that now a days I run in barefoot shoes... (Vivos) Shoes with zero drop, zero cushioning, and a wide toe box...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9XJXqQNIje7QsX378rpB7klq5JSLhlKrQlz2dPCP-EiE5KT_QquC3qfi0Orn_nzzOA_LfxRYCsrIUABLT8rMH7UqlsbWwuj0Mvm97QAzNDBavuYPKGKICN_CXuv9QjB-HmPufpQSDRDhyphenhyphen/s1600/20180908_144558.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9XJXqQNIje7QsX378rpB7klq5JSLhlKrQlz2dPCP-EiE5KT_QquC3qfi0Orn_nzzOA_LfxRYCsrIUABLT8rMH7UqlsbWwuj0Mvm97QAzNDBavuYPKGKICN_CXuv9QjB-HmPufpQSDRDhyphenhyphen/s320/20180908_144558.jpg" width="320" /></a></div>
<br />
This was going to be an interesting run... not only because of the reasons above, but his feet are a full size smaller then mine! Knowing I would never get another chance at trying this news making shoe I squeezed my feet in and... walked around the office. It was Friday, rest day and it was raining, so my run would have to wait till Saturday. <br />
I'm training for a marathon and had a longish run planned for Saturday, so because I could never run 20+ km at marathon pace in shoes that small I would run 20km first in my normal Vivo's then head out in the Nike Zoom Vaporfly 4%.... <br />
Good plan...<br />
Some 90 min after I started I found myself squeezing into the Nikes... my run wasn't going to do them justice! Such a pity... I turn and headed I turned back after 1km. Tried on the way back to run freely but the shoes were just to small.<br />
<br />
(Is someone else willing to lend me a test pair for a 20min run? Ok really I would like to test them proper, but 20mins will do!)<br />
<br />
So what can I tell you about this shoe:<br />
<br />
Should it be band? As much as spikes should be band on the track!<br />
<br />
It, like a number of other shoes on the market had quite a bit of cushioning... but not marshmallow soft. I wasn't sinking into the shoe like I had some other shoes, making running fast impossible. So it looks Nike is one up on those shoes. 4% faster... I don't know... Now as for the run: it's not easy for me to tell you much but there was a hint that the shoe would run well. I can tell you this: with my big foot squeezed into the shoe I was feeling pressure on the ball of my foot. I wrote it down to the size of the shoe and the fit, but then, my wife, now back from her run. Thought she would take them round the block. Her foot went in easy the shoe a couple of sizes too big. But with the laces tightened off she went. <br />
Short answer, what colours do the ladies come in she wouldn't mind a pair! But they feel a little hard under the ball of her foot! (Interesting)<br />
<br />
I couldn't run fast enough or long enough to let you know if the shoe really works magic with the way it's put together. Maybe I'll get hold of a pair that fits one day and let you know.<!--/data/user/0/com.samsung.android.app.notes/files/share/clipdata_180909_123712_127.sdoc-->coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com3tag:blogger.com,1999:blog-3644415200637808918.post-11749873200861472262018-08-20T14:37:00.001+02:002018-08-20T14:37:57.116+02:005 Weeks to go!<div>
I've always said it only takes 4 weeks of training to run / race a
marathon or any race for that matter... so with 5 weeks to my marathon
it's time to put that to the test.</div>
<div>
<br /></div>
<div>
4 weeks
training and 1 week taper / rest and I will be standing on the
start-line of a marathon for the first time in a couple of years (Nov
2015). And yes I'm a little afraid...</div>
<div>
<br /></div>
<div>
I've been running again since 1 Feb, started with 2km! By May I was running 10km and I was ready to start building a base. </div>
<div>
<br /></div>
<div>
The last 4 weeks I've built up to 90km.</div>
<div>
<br /></div>
<div>
Now I hope that base is big / fast enough for my goals...</div>
<div>
<br /></div>
<div>
This
last Sunday I lined up for John Korasie 30km, not an easy race, but a
nice route. I wasn't there to race, but to run easy to 9km (up Red Hill)
and then MP to the end. 21km in sub 90, or more importantly still be
running well in the last couple of km. </div>
<div>
<br /></div>
<div>
The
first 5km from 9-14 took us down Red Hill and down the road in the
direction of Cape Point. 19:53 it was easy, and we had a nice little
group going... about 1.5km into the next 5 and the road starts the climb
to the top of Smitswinkel. I felt the pace drop, so I moved to the
front of the group to take the pace... and I found myself out front on
my own with only Mark trying to stay in touch. It wasn't easy and I lost
a couple of sec in the 5th km (to km mark 19). But 20:55 for the 5 was
fast enough and now I had a couple of easy km as we headed next to the
ocean to Millers Point. 24km done and those 5 down hill kms had ticked
by no worries in 20:05. I had been caught by a young guy in a temp
number about 500m earlier and had upped my pace to stay with him. I
would need help for those last kms as the North West wind had picked up
and they start with a nasty little hill...</div>
<div>
<br /></div>
<div>
He
stopped, right in front of me I almost had to stop in mid stride and
then start up again, on a hill into the wind... I was on my own!</div>
<div>
<br /></div>
<div>
The
4:15's I was looking for weren't going to happen, and with a 2nd hill
outside Cape Times Fresh air Camp, I had to settle for 22:54. I could
have pushed the last km, but my sub 90 for the last 21 was in the
back... 88:07, so I happy with my run...</div>
<div>
<br /></div>
Now,
no cheating in these weeks as the log book never lies! I have a little
base, something to work with, let's see what my marathon holds.coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com0tag:blogger.com,1999:blog-3644415200637808918.post-85643973017198735042018-02-07T15:16:00.000+02:002018-02-07T15:16:12.286+02:00WEEK ONE<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">How
can so little training make one so sore...</span></div>
<div class="MsoNormal">
<br /></div>
One of the biggest problems with a comeback is getting the, now soft, body
accustomed to training!<br />
After the doctor gave the go ahead I didn't waste any time and jumped
straight into training...<br />
<br />
Day 1: 15min on the Bike! I want to say that was easy, but having not really
bent my leg for the last 3 months it wasn't easy to peddle without my seat as
high as it would go.<br />
<br />
Day 2: 35min on the bike and the knee has started loosening up.<br />
<br />
Day 3: and I went big ... a full hour on the bike!<br />
<br />
Day 4: Monday back to work and on the motorbike for the first time in 3 months.
Sitting back a bit and I can get my leg bent enough to put my foot on the
brake! <br />
An evening cycle up to the club and then while the guys set off running I
followed. Good to be out.<br />
<br />
Days 5 and 6 pretty much the same as Day 4!<br />
<br />
Day 7: still cycling up to the club... but today I was ready to run! The guys
left for their warm-up and I headed down to the track for a couple of laps. The
week of cycling had loosened the legs up enough for my first run! (Or had
they?)<br />
I hit the go button on Ms Garmin and off I went. It wasn't easy... the track
didn't slide under my feet... I didn't glide through the air inbetween strides.
There was almost no knee lift, but I was running. The knee cap felt loose the
quads felt tight but I was running... my senses were heightened to every
niggle on every step I took! My head was working overtime deciding if the
niggles were because of lack of running / training or the injury wasn't healed.
<br />
2km later I stopped enough for the first run.<br />
<br />
Day 8: Friday and I was up early... not to run, but the swim... I wasn't
heading to the gym / pool I was heading to the Waterfront and the canals. I
squeezed into a wetsuit (great to keep the wind off you on the bike) and
looking more like The Michelin Man then an IronMan I took to the water with the
guys and girls from ATC.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5H1O7_DZeZynNincbliwiaG3kMmQHo9KqmfU9eK_CtEovqV8693IpuLKCHPGBPIgSxmACRZIvOy9bJaIC3pKxAPU-8itWeFmx9hFQcaEIZK6m_K91iG8yvpAo2Do47I-aQAREyiTdEJ2m/s1600/IMG_20180202_074807_802.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5H1O7_DZeZynNincbliwiaG3kMmQHo9KqmfU9eK_CtEovqV8693IpuLKCHPGBPIgSxmACRZIvOy9bJaIC3pKxAPU-8itWeFmx9hFQcaEIZK6m_K91iG8yvpAo2Do47I-aQAREyiTdEJ2m/s400/IMG_20180202_074807_802.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Enjoyed it and I didn't die... will be back!</td></tr>
</tbody></table>
<br />
Ok the truth be told they were long gone before I hit the water and that's a
good thing! Ms Garmin was ready and had started counting the seconds before I
had time to think about what I was doing. <br />
Swimming is like riding a bike you never forget... my brain just takes
longer to figure it out, to remember what to do. Good thing I was wearing a
wetsuit... because if I wasn't I would have be crawling on the bottom of the
canal, instead of doing crawl on top of the water!<br />
<br />
Under the first bridge (I almost swam into one of the pilings) and my arms were
hurting and I was thinking I would be turning early... then NO! I own Batman
socks I can do anything! (I wasn't wearing them at this stage!)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibaPBCfj3D5Tigz-uQaVhrAwjM1pZ2LG5KLbYE4FQnT2xcDiv8mr-wjzJ7jRzROdFFjldgXdNxTnVvV-KSca9MIH0CW8-3KKR5HDRMvbUvv7frps19aOBXM4mYPanvJDH6s6Y8BHikessQ/s1600/IMG_20180129_130421_951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibaPBCfj3D5Tigz-uQaVhrAwjM1pZ2LG5KLbYE4FQnT2xcDiv8mr-wjzJ7jRzROdFFjldgXdNxTnVvV-KSca9MIH0CW8-3KKR5HDRMvbUvv7frps19aOBXM4mYPanvJDH6s6Y8BHikessQ/s320/IMG_20180129_130421_951.jpg" width="320" /></a></div>
<br />
After what seemed like an eternity I could see the landing jetty and I swam on
straight up... I wasn't going very fast so I didn't get very far up! I had no
strength left in the arms but I still managed to pull myself up and slowly I
inched my way up, like a walrus beaching on the ice!<br />
Day 9: Firgrove Half no I wasn't running but on the bike to watch...<br />
This wasn't the easiest ride. <br />
The quads still burning from a 10min run two days earlier, 10min are you
sure I didn't run a marathon! Then my arms ... never felt my arms before and
now I could hardly lift them...<br />
Oh boy I love training I love feeling like that... I want more... I've
missed it!<br />
#comeback2018<br />
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com1tag:blogger.com,1999:blog-3644415200637808918.post-46859101758887047262018-01-01T22:29:00.001+02:002018-01-01T22:29:06.962+02:00GOALS 2018<div class="separator" style="clear: both; text-align: left;">
January 1 and everybody is setting goals and resolutions for the New Year...</div>
<br />
Over the years I've set many running goals but they have seldom been made on January 1st! They get set after reaching the last goal or when coming back from an injury. <br />
<br />
My comeback may only be starting on 1 February but I'm excited and scared, 4 months of no exercise has left me fat and unfit (by my standards). It's going to be a long road back.<br />
<br />
So the question is: What is this old body still capable of?<br />
I'm looking at running a marathon in September so everything I do from 1 February will be building to that. <br />
1. Goal 1, to finish <br />
2. Goal 2, to be running well at the end.<br />
3. Goal 3, sub 3... <br />
So in talking this through with my coach he says: first we'll need a 21min 5km (marathon race pace)<br />
<br />
No problem I said... Park Run here I come! That said it will take at least a month before running 5km is easy so maybe come March we'll think about the first test! <br />
<br />
Next goal will be 10km in 42min and then a sub 90 half.<br />
<br />
I know I should be able to run sub 3 for the marathon again, but can I do it off 8 months training?<br />
<br />
Make that 9 months training... I'm starting today! No I won't be running but I'll start with a couple of slow walks with the puppies and a push up or two should help! Ok I'll also throw in a couple of planks and some calf raises! And then when I can bend my knee enough I'll start turning over on the bike (I've also got Argus on the cards.)<br />
<br />
Now let me get training...<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqjjCRKgSVrPPZ1Rh1tQouwSV0GOGrXEVStdohFnve3SHhYcms4fnLctKtX5XCz5YhfwAIgeWP7U-kneYyA2vwmUMNQzxooU40KMsU3MrhMhkp1oDPao4mHUt3K-RVGfS8onsXEdUUkPsd/s1600/Screenshot_20180101-175039.png" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="720" data-original-width="1280" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqjjCRKgSVrPPZ1Rh1tQouwSV0GOGrXEVStdohFnve3SHhYcms4fnLctKtX5XCz5YhfwAIgeWP7U-kneYyA2vwmUMNQzxooU40KMsU3MrhMhkp1oDPao4mHUt3K-RVGfS8onsXEdUUkPsd/s640/Screenshot_20180101-175039.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2018 here we come</td></tr>
</tbody></table>
<!--Clip_XXXX_180101_193316_018-->coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com1tag:blogger.com,1999:blog-3644415200637808918.post-85661882643459347862017-12-01T09:50:00.000+02:002017-12-01T09:50:49.072+02:00With 110 244km logged the body is in for repairs!<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I've
been running for a couple of years now... in fact I ran my first road race in
1986 (A 10km out in Belleville).<br />
<br />
Over the those early years I don't ever remember being injured... maybe a
rolled ankle, but nothing bad enough to stop me running. <br />
<br />
Then in 1994 while racing my first marathon (hadn't run 1 in 4 years and
the first 2 had been for fun!) I tore my one hammie. With about 5km to go it
felt is if something jumped up out of the tar road to Bredasdorp and stuck it's
cat like claws into the back of my leg... (yes I was running Voet) It wasn't a
monster tear so I could run slowly while receiving treatment. <br />
So the question is why?<br />
And while one can only really guess, with hind sight it's a good guess... so I
would say I had raced too hard the week before and because I really didn't know
anything about racing marathons I wasn't really ready to race that fast. So the
weak muscle just couldn't take it any longer!<br />
<br />
I might have had a little calf trouble in the next couple of years but nothing
to worry about. And nothing to remember, that said I didn't race Cape
Town marathon in '97... I did run fast but with tight
calfs racing wasn't on. (moving to racing flats, now called minimums shoes can
do that!)<br />
<br />
Role onto '98 and a stress fracture of the patella! When one gets knocked with
an injury you always find yourself asking: Why Why Why... and while I should
just say over training that isn't the full story! I would say it was the long
hard run lots of them on steep cambers. Of cause it didn't help that I kept
running for months while my knee get worse and worse...<br />
<br />
Over the next 15 years I only had a couple of calf tears. The calfs were strong
but didn't have the elasticity for speed! Then in 2013 I tore both abductors!<br />
All these injuries I would say are because of dehydration! And not from not
drinking during a race, but not ready drinking my 8 cups of water that we're
told too drink on a daily basis! (A normal day would have me drinking about a
large glass of milk with breakfast and then nothing really till a couple of
glasses of wine in the evening!)<br />
<br />
Think of it like this: think of your body as a piece of Boerewors. You can bend
it no worries. Now take the water out of it... turn it into a piece of
droewors, then bend it! That's an injury waiting to happen!<br />
<br />
2016... smashed my knee and that lead to a meniscus tear! <br />
2017... now favouring the other leg I tore the other meniscus!</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4WP2tJ3VQVVaPA3A9NL0KuA4s7bt09knecFysr4wklaeI7xYYpE1hIGnQC5DEKfnTNvZaClHOn22e6xNWJz7-qK-MxRvAj-CpsVXL4hW-nPHxLrxkRgPyT_bubU3t2m-dpK9seVV8pY-r/s1600/20171114_131726.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4WP2tJ3VQVVaPA3A9NL0KuA4s7bt09knecFysr4wklaeI7xYYpE1hIGnQC5DEKfnTNvZaClHOn22e6xNWJz7-qK-MxRvAj-CpsVXL4hW-nPHxLrxkRgPyT_bubU3t2m-dpK9seVV8pY-r/s640/20171114_131726.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shandy doesn't run with me but when I'm not running she's my best friend!</td></tr>
</tbody></table>
<br />
<br />
So the simple things learnt are:<br />
<br />
Keep hydrated (drink your 8 glasses of water and more when training)<br />
Keep balanced (cross train, small things help. Don't train while injured!)</div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com4tag:blogger.com,1999:blog-3644415200637808918.post-42761645710364655192017-10-14T13:54:00.000+02:002017-10-14T13:54:58.484+02:00Marathon Trail Lake di Como<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
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<br />
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
No
race really starts on the start line, and this was no different! </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Dawn
came home one day and said fights to Italy
are on special... next thing I knew the tickets were booked and I was looking
for a race! My Italian is as good as my Latin so it wasn't easy to find
something that could fit into our travel plans, but Lake
Como looked like a good
detour!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
119km
sounded exciting but having to leave for Venice
the next day and the fact that I had spent most of last year not running I
looked at the other options. </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
30km
or 60km for reasons unknown to me<span style="color: #1f497d;">,</span> I went
for the 60km (maybe the 4000m of climb excited me and I thought I could put
enough training in!)</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
The
training was coming on and I was getting fit but about 3 weeks before we left I
picked up a couple of niggles... Downgrade said Dawn, No said Dion. It's only
60km and there's lots of walking involved I'll be fine! The last week of
training was done walking the sights of Rome, Siena,
Florence as
the holiday unfolded. (This walking was the best training ever, easiest way to
spend up to 8 hours on your feet)</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimj_lxsTcILFf7mUlQizy2D5b2kAAcDkHOYRVb4U0capU9zqi-FRQ6x6eKBxesjQFgv8mEhQ8cn38KT8k7xTRvaHpE0xn8-EcnggqfSv6-Ubo7KAQDotKTsKAWvRBxnsedYmz2S1JaFkLm/s1600/20170914_182112.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimj_lxsTcILFf7mUlQizy2D5b2kAAcDkHOYRVb4U0capU9zqi-FRQ6x6eKBxesjQFgv8mEhQ8cn38KT8k7xTRvaHpE0xn8-EcnggqfSv6-Ubo7KAQDotKTsKAWvRBxnsedYmz2S1JaFkLm/s640/20170914_182112.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After the cops had told me to put my shirt on!</td></tr>
</tbody></table>
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Lake
Como is amazingly beautiful
and the perfect setting for a trail race (or a training holiday). We joined the
other runners in the town square
of Menaggio... me on the
start line and Dawn watching. <span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
was on the 2nd row when we started and was looking for a chance to move up as
we started down (up) the little streets of Menaggio... some Italian had taken
the lead and with a Englishman following him I thought it a good idea to add an
African to the mix.</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
With
only 200m or so done the climbing started and wanting to hold myself back I stayed
in 3rd place even looking to walk the first stairs!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
It
took about a km of town running for the 3 of us to come together and while I
would close the gap on the flatter sections the other 2 would open up a meter
or two on the steeper bits. While there were a couple of little trail sections
in the first 3km it was mostly through the old villages stretching up the
mountain! I found myself passing the Englishman and pulling alongside the
Italian at about 4km and then...</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
took the lead! I promise I wasn't racing but... there was a lovely looking
single track and well it was time!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Time?
Yes time to climb... ok we had been climbing already to get there!<span style="color: #1f497d;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
was loving it feeling great (this surprised me a bit after the last 2/3 weeks
before leaving on our holiday didn't go to my training plan) and enjoying the
lower slopes of the mountain. </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaDRId7xMXWJWCL5gU4VHYCtTn5QTapsaoRhpm5eqRfv1nsJkQXfvAJWW87-qAJzIazabkWIGVeqeRNX-aO9xwv4p3GBPMo6uXEV1Z8J6q77oIqWhMmqYQd1FhhRYsdbkQCRsCIffbFmRs/s1600/20170923_091745.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaDRId7xMXWJWCL5gU4VHYCtTn5QTapsaoRhpm5eqRfv1nsJkQXfvAJWW87-qAJzIazabkWIGVeqeRNX-aO9xwv4p3GBPMo6uXEV1Z8J6q77oIqWhMmqYQd1FhhRYsdbkQCRsCIffbFmRs/s640/20170923_091745.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laughing as he was asking how I had time to take pictures</td></tr>
</tbody></table>
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
was first to the first check in (about 10km and the top of the first
climb 1500m) I left before the others arrived and set off on a bit of downhill!
Thinking the others would catch-up I made sure I kept a solid pace on the smooth
bits... I had set my sights on getting to the top of the mountain first and I
didn't want to be playing catch-up. It was the Englishman chasing but while he
was, I hit the climb first and started to open the gap again...</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
We
weren't on a real path but on a steep grass bank not smooth but chewed up by
cow hooves! No running here just power walking following the route flags. At
the top<span style="color: red;">,</span> the path became viable... only problem
was I wasn't at the top I was now following the ridge line and climbing to the
highest point. </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
The
views from the top were amazing and would have been even better if the haze below
was clear. 15km and I had reached the highest point 2h32 after starting... not my
fastest 15k but with about 1900m climb I'll take it!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdpqQZTr96iHq_eoSTqigVczwqy1sWB8GC3PK3uv-TGySo2EvgGRv6bpstjMEcwO67St48dmT71hqxXVA8IXBuWBSR2xyzRcJYddA5TJYOf-lyUX1-XIWeqyfEk7GQ_wZwWu2rTwQvOy9N/s1600/20170923_103610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdpqQZTr96iHq_eoSTqigVczwqy1sWB8GC3PK3uv-TGySo2EvgGRv6bpstjMEcwO67St48dmT71hqxXVA8IXBuWBSR2xyzRcJYddA5TJYOf-lyUX1-XIWeqyfEk7GQ_wZwWu2rTwQvOy9N/s320/20170923_103610.jpg" width="320" /></a></div>
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Time
to recover I was hoping for nice Alpine trails to wind down the other side ...
I was wrong we were too high for nice trails as only a few hard core hikers ever
get that high! </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I'm
too old and fragile to fly down steep rocky trails so the lead I had would not
last. That said we had now been going for 3 hours and my lack of training was
about to show!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
1,
2, 3 and 4 passed... they reached the lower slopes and then I did... didn't
think the gap was that big and the trails had eased so I could start running!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdJA0uw4xUyleOYMggCzdzxwVXXDsBqLV4FJ63wRQk3c0jeuXzCNko1re9tUDQDzxMe_CNpVvn9Jo0Khq-ilznmsdH3TRX6p5ZWtBlPe3aHjjhJ13Em8J6P6eNELHtbfGcs929vIwcpP3w/s1600/20170923_114219.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdJA0uw4xUyleOYMggCzdzxwVXXDsBqLV4FJ63wRQk3c0jeuXzCNko1re9tUDQDzxMe_CNpVvn9Jo0Khq-ilznmsdH3TRX6p5ZWtBlPe3aHjjhJ13Em8J6P6eNELHtbfGcs929vIwcpP3w/s640/20170923_114219.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Forests</td></tr>
</tbody></table>
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Into
the forests I went chasing the front guys (and leading lady yes she was one of
the 4 who had passed me!) but my chase was slow and they disappeared in the
trees, I was alone enjoying the trails... the enjoyment didn't last! With about
20km done so was I! We had to climb up to the 10km mark check in... approaching
it from the other side we had run 22/23km and would head off in another direction. </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBUTBuigNyH26rH4lIr7mYr2H49dzM1kmm7y_kJV9bRGyuPdgWtozN0HAo2N2ZJYSFnIn1atT5RBDnXFWviAV19Ft2IxUWDguiL2odZ-jyGMa_ZfDRStdIZ3w1rDfV1JsbG0Ky91i6KJVF/s1600/20170923_120126.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBUTBuigNyH26rH4lIr7mYr2H49dzM1kmm7y_kJV9bRGyuPdgWtozN0HAo2N2ZJYSFnIn1atT5RBDnXFWviAV19Ft2IxUWDguiL2odZ-jyGMa_ZfDRStdIZ3w1rDfV1JsbG0Ky91i6KJVF/s640/20170923_120126.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Didn't think the support team would mind!</td></tr>
</tbody></table>
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
The
path ahead looked amazing but I didn’t have any bounce left in my legs. 4 hours
of running on not enough training will do that! (Maybe I should have downgraded
to the 30km) too late I had 60km to get through!</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR8pTVWO6QhqO9TdjJ52g3CspvsNr3eViPF15iiEi5LG4ffatchaQri-Eviy-vnrmNN3biJgUBTq8ifJneoSanNbX29qNWM0sgmNWayxLL1F1ZMG7v_YaC6nlfWTzZYOr9W3c-ffFF6upV/s1600/20170923_121552.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR8pTVWO6QhqO9TdjJ52g3CspvsNr3eViPF15iiEi5LG4ffatchaQri-Eviy-vnrmNN3biJgUBTq8ifJneoSanNbX29qNWM0sgmNWayxLL1F1ZMG7v_YaC6nlfWTzZYOr9W3c-ffFF6upV/s640/20170923_121552.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A couple more people caught me</td></tr>
</tbody></table>
</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
That
said I had been thinking I would finish in 8 hours and with Dawn waiting for me
I didn't want her worrying so I start thinking about pulling out and taking a
shortcut back... (holiday more important than the race!)</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
With
most of this down finished and the villages above the lake now coming into view I
saw her... yes Dawn had walked (jogged) up to watch us run past! I didn't run
past I stopped to chat! Changing my finish time to 10-11 hours. (That's a
long time) I was no longer racing I was out for survival! This is not a game I
normally play. Finishing has never been a problem... I like to be up front
fighting for top positions. Today's race was turning into a fight to the end. </div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
was now running thought the top end of the town / outlying villages and while I
could run the downs those ended! I had another mountain to climb... I was
jogging as the climb started, but we left the village and entered the forest!
While this should have excited me I was stuffed and instead of thriving on the
climb I was broken.</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
7.5km
lay ahead of me 1100m of climb would take me to the top of the mountain...
2h08min of fighting gravity and my legs that were just getting heavier and
heavier with each step! All I wanted to do was lie down and sleep! I was looking for a way to
pull out, I had had enough it was no longer fun! (Not I wasn't even taking pictures anymore!)</div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Finally
the trees thinned and the top was close I put on a smile and walked into the
feed station. The food was great and I tucked in bagging a couple 2 chocolate
cookies for pudding later! I mentioned that I wanted to pull out that I had had
enough, but the guys at the feed station would have none of it! Telling me 2
hours easy down hill all the way back. I said no let's aim at 3 hours I slapped
my legs (to wake them up, it didn't really work) I said let's try this...<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaXXYCGYdqEubELssLOif0t-O6j5sShPUBKwF9SQy8dH5iG3Gzhls-QmwlfSW7E_94mlDUEVkqIzzfIXHRwJv9h-sH1R_wMmxnL-gQzZa5IB0aQb_q-V4GAsWA9IP5nluaeiPUOSwGTFWP/s1600/20170923_162840.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaXXYCGYdqEubELssLOif0t-O6j5sShPUBKwF9SQy8dH5iG3Gzhls-QmwlfSW7E_94mlDUEVkqIzzfIXHRwJv9h-sH1R_wMmxnL-gQzZa5IB0aQb_q-V4GAsWA9IP5nluaeiPUOSwGTFWP/s640/20170923_162840.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look at that trail</td></tr>
</tbody></table>
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
I
started walking then I tried running and it was easy the legs worked... I
picked up the pace and got into a happy place, running on a mountain! The gravel
road became a single track and I was flying sub 10 was happening. The path was
now steep and the legs were still working! Loving the trails again I didn't
even mind the bit of downhill scramble. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNXemkhHRBpRlzm3F722S8CEU_JEnS9aj8VG2bULZyKMUYyXGD0jMN0uhkKb-iOqfWAalE49QjfVeVK5vSBTDRpT982TtU9scfkiepXDC3QhoHKaGQeDIxBZZC0-OKUeLWQ_BrM0gYfstL/s1600/20170923_163215.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNXemkhHRBpRlzm3F722S8CEU_JEnS9aj8VG2bULZyKMUYyXGD0jMN0uhkKb-iOqfWAalE49QjfVeVK5vSBTDRpT982TtU9scfkiepXDC3QhoHKaGQeDIxBZZC0-OKUeLWQ_BrM0gYfstL/s640/20170923_163215.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Was wishing it was like this to the end! (but it wasn't)</td></tr>
</tbody></table>
What
an uphill... walk! Legs still to heavy to run up (or I was just lazy)! 5 or 6
km to go and we headed through a thick jungley forest when my leg almost gave
way! A sharp pain shot though the leg and it didn't want to hold my weight...
(felt like someone had stabbed me)</div>
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5km
to go 1-2km of fun forests downhills to still get through... a 5-6min weave
down the single track turned in 22mins sharp pains with with every step.</div>
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<br /></div>
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I
had never been so happy to be out the forests and on the road... I could
walk... race walk the straight leg thing was working and as long as I didn't
wobble I was moving 12min (not the 6min km I can do when racing) </div>
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<br /></div>
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500m
to the finish line...(I tried to jog in, but no the leg would not let me!).
10h27 that's a long day, but I'm happy I fought through and finished! Not happy
I'm injured, it looks like I've damaged my peroneus and there could be more
damage in that leg! (Hope not, going for a scan this week!)<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSV6zsNsqcEphTKjZLBnrmTyzj2zD8cRt0_1GYpxNV0SPWlZNBp3-MR4_DO8XfkP8nPNifcV3XW1aL9-zaDMjep2CnqzSUZPweTvTcD1XtBESsAjdM_aNT43JMDlZtmTmlBlTatTgDIHXy/s1600/20170923_190841.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSV6zsNsqcEphTKjZLBnrmTyzj2zD8cRt0_1GYpxNV0SPWlZNBp3-MR4_DO8XfkP8nPNifcV3XW1aL9-zaDMjep2CnqzSUZPweTvTcD1XtBESsAjdM_aNT43JMDlZtmTmlBlTatTgDIHXy/s640/20170923_190841.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">that was hard work!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDpOfVC-2K41SbIdwExUvL09dhAD4BG5D68q_XvIj34rbHJJt0YrTktxU6lFr9AbEPIi3hVZBnVwyxVvg9AgoIKPW9pDO-PePDDLDR8JejOX3D4nb9HFVbtBMidwhksnXrR1ilaWQTJCFy/s1600/Screenshot_20171003-085450.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDpOfVC-2K41SbIdwExUvL09dhAD4BG5D68q_XvIj34rbHJJt0YrTktxU6lFr9AbEPIi3hVZBnVwyxVvg9AgoIKPW9pDO-PePDDLDR8JejOX3D4nb9HFVbtBMidwhksnXrR1ilaWQTJCFy/s640/Screenshot_20171003-085450.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I looked exciting, I should have looked scary!</td></tr>
</tbody></table>
<br /></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com0tag:blogger.com,1999:blog-3644415200637808918.post-73563783391137309912017-08-11T12:06:00.000+02:002017-08-11T12:15:01.800+02:00HBTC 2017<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">This weekend's HBTC told me a couple of things... the first
was: After this rest week I had better put the last 4 weeks of training to
proper use... (more about that sometime)<br />
<br />
Life at the front of the field and life at the back are very different... and
when I say to the back of the field runners that I'm not racing THEY DON'T
BELIEVE ME! <br />
</span><br />
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">
I wasn't racing HBTC on Saturday... but that said it doesn't mean I wasn't
looking to climb on the podium!</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqjGsIznW-gmY05wBLdxipedrRRx7jGSaJKF2gMPXpsy0O6-ldS6xbYQ24nlSgWgDVMRnC1pKM2W0ZuhhJh9z9uqEgHZI6uKddY-E8l-ZoCQFsljVWhmyWixrfr_fnmmnZe9CQyjbY6Vu/s1600/HBTC+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="720" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqjGsIznW-gmY05wBLdxipedrRRx7jGSaJKF2gMPXpsy0O6-ldS6xbYQ24nlSgWgDVMRnC1pKM2W0ZuhhJh9z9uqEgHZI6uKddY-E8l-ZoCQFsljVWhmyWixrfr_fnmmnZe9CQyjbY6Vu/s400/HBTC+1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">STUNNING MORNING </td></tr>
</tbody></table>
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">
We set out from Hout Bay Harbour and I found myself next to Kane (who would go
on to break the record). Ok I'm not afraid of flat tar... but this was short
lived as when we left the harbour it was time to climb! A sandy track between
the roads and as we hit this Kane kept running and I started to walk (power
walk) for you who don't know the route, this is the start of the first climb...
saying: don't race Dion don't race...<br />
Kane pulled ahead, and while someone went with him that was short lived... Mike
then past us and powered up the hill chasing Kane, but it looked like he was
happy catching the other guy.<br />
</span><br />
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">
Kevin (an old man like me) and another kid I didn't know just followed me up
the mountain with Lucas and Wesley a bit back.</span></div>
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<br /></div>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Kane was heading down about 1-2min ahead of us after tagging
the first peak. And it didn't take long for us to make the turn as well...</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">That first bit of down went well and while the kid who was
running with us old men danced over the rocks past us he didn't disappear as
before we drop down to the beach we had a little bump to climb over. Over easy,
but down the other side was a different story... a slow story but while Lucas
and Wesley flew by Kevin didn't drop me till later!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9PEpBTmy1HLyFxoVVvMVCQEhwH9ecPZQxrMyBtYguMU5CwTBnB4mk8YEV4ApyfKjcsUIp70bho5FlRAXcm6q700gElBkIAB5ejLLAF7-gntUZZ_RfT12CcT4AJiAVk2L-6NVNtXRKy8g4/s1600/HBTC+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="720" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9PEpBTmy1HLyFxoVVvMVCQEhwH9ecPZQxrMyBtYguMU5CwTBnB4mk8YEV4ApyfKjcsUIp70bho5FlRAXcm6q700gElBkIAB5ejLLAF7-gntUZZ_RfT12CcT4AJiAVk2L-6NVNtXRKy8g4/s400/HBTC+2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">HEADING DOWN</td></tr>
</tbody></table>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">I was now alone as I hit the beach and started to climb
again. Without good climbing legs I was surprised to catch a couple of guys as
we reach the top and headed down to the end of leg 1.</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">1h32:55</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">I didn't rush through the changeover, and as I left I had
lost one place to a team runner and I heard the first lady coming to
chick in... with LLandudno corner ahead I set off on Leg 2</span></div>
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<br /></div>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">I've climbed faster, but that said I was catching the guys
ahead... slowly. At first I thought I was making no headway and kept telling
myself not to race (it was far to early to put the hammer down).</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">With the climb out the way it didn't take long to catch one
of the guys who had flown down leg 1. I was running nicely along the top, and
while I wasn't breaking any records I wasn't killing myself and felt good for
what lay ahead. </span></div>
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<br /></div>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Unlike the road where the km tick by, it's Landmarks you
looks for and one at a time you tick them off. </span></div>
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<br /></div>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Not having run a lot of trail in the last year my pace on
the rocky / bushy single tracks aren't what they were in years gone by and I
was been caught from behind... Meg was flying and I guess she's spent the hours
on the mountain trails and it was paying off. (she wouldn't break the Ladies
record, but the route was longer and harder this year!) Lucky I'm older now and
don't feel i need to race the young ladies, so I settled back into my running,
and it was paying off... before the downhill to end leg 2 I had past Lucas,
Wesley and Mike... I was 3rd man (still 2nd old man, Kevin was flying).</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTHYJrHzByiG59JQPG_ccVSnODLy97n0Tugiv027rUiDrVRXpOdVbVIQSGuF6q90aGJ3ywTwml4w23O9kNROhC6e4YrtMK4EYrAxiMUREyOP58Unxn4tMnXsF96nmbJVBWB1kQJXxgVdHS/s1600/Nek+down.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1189" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTHYJrHzByiG59JQPG_ccVSnODLy97n0Tugiv027rUiDrVRXpOdVbVIQSGuF6q90aGJ3ywTwml4w23O9kNROhC6e4YrtMK4EYrAxiMUREyOP58Unxn4tMnXsF96nmbJVBWB1kQJXxgVdHS/s640/Nek+down.jpg" width="386" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ALMOST AT THE NEK</td></tr>
</tbody></table>
</div>
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<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Leg 2 2h02:19. While I've run faster, I'll take it, I was
younger then...</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Leg 3 has a very unfriendly start up Vlakenberg and it was
getting hot and the leg now knew they had been out for 3h30. I could see
someone ahead, so I set about power walking up the mountain... </span></div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQTmKOwQDcJFfQzl5FMB3xXIerhdSbVX28XwRcNesDmoQkXEOUDEHE7t5u2EQNMZAwEtH9NLDmtI5LzQEkQK4MkYuFymgdN2Z6fPnkl2ZgPUYa2T0MjPGAD7kqFcflP_GuDvRCazVcYt8x/s1600/Vlak+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="720" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQTmKOwQDcJFfQzl5FMB3xXIerhdSbVX28XwRcNesDmoQkXEOUDEHE7t5u2EQNMZAwEtH9NLDmtI5LzQEkQK4MkYuFymgdN2Z6fPnkl2ZgPUYa2T0MjPGAD7kqFcflP_GuDvRCazVcYt8x/s640/Vlak+up.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">IT WAS A PHOTOGRAPHER</td></tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">I was pleased the legs were still doing what I asked of them
and once other the top I set about trying to catch Kevin! That wasn't going to
happen I didn't have any downhill dance in my legs, not on those rocks. I could
now see a team runner and I was catching... then trouble was I wasn't going
fast enough to keep for another team catching me... Last climb and a look back
told me that Lucas had come back from the dark place I had seen him on the earlier leg. I had to pull finger! I didn't have any fingers left to pull as
I headed to the manganese mines. I could run slow, but this part of the race
needed something faster and he had it! I didn't even try go with him. I did
catch that team and while a couple of other teams also past me I held onto my
4th place and 2nd old man.</span></div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFECZxLtAr6j4YmQQTkMyf3KRuIFNsK2AZKbevdKpP44kJ1R37oYDd6Wuf5d15kZtU1ZP7zcjwuzznVS1xaSS22WL01j2JvOz7yJrY2vSpkPIA_Dtm0-lJDqKDiBGcdJfzs4AHAVly37KY/s1600/River.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="405" data-original-width="720" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFECZxLtAr6j4YmQQTkMyf3KRuIFNsK2AZKbevdKpP44kJ1R37oYDd6Wuf5d15kZtU1ZP7zcjwuzznVS1xaSS22WL01j2JvOz7yJrY2vSpkPIA_Dtm0-lJDqKDiBGcdJfzs4AHAVly37KY/s640/River.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ON THE BEACH CROSSING THE RIVER</td></tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Leg 3 1h42:12. slow... I should have been 10-20 min faster,
I've got a bit of work to do, and mostly that will be just running on the
trails so my easy pace become a little faster.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Total 5h17:31 for the 39.8km with 2500m climb</span></div>
<div class="MsoNormal">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Old Man Contego can still mix it with the young boys!</span><br />
<br />
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman";">Thanks to FB I was able to fine a couple of pictures to tell my story. </span></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com0tag:blogger.com,1999:blog-3644415200637808918.post-47005902238094257612017-07-19T15:02:00.000+02:002017-07-19T15:02:02.214+02:00Bastille 35km<div>
Since I'd had a couple of good weeks of training under the belt I thought it was time to tackle some real trails!</div>
<div>
<br /></div>
<div>
Last
weekend I headed up to Maclears Beacon from the Nek and since that went
well I found myself entering The Bastille Day trail festival! I wasn't
stupid or anything (am I ever?) I didn't enter the 50km just the 35km..
I did want to test myself and I knew I was good for the 25km (15km
just not worth it) so it was time to up the anti...</div>
<div>
<br /></div>
<div>
I wasn't going to race, just run steady and see if I could be in the mix.</div>
<div>
<br /></div>
<div>
With
a 07h00 start it was dark, very dark! The cloud cover and light rain
didn't make the start any easier. With my (punting my shoes) Salming
trails shoes and an 'Extreme Lights' head lamp I found myself in the
lead... </div>
<div>
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPrHFbgqXm261la9vH4DQr5ZqEUiZLkJmpyPHZVZoZxprUUzvkHMkpRRBo9s5DplFLfkQJvpRZXtJGimAM83s-fVgJ0H4bur6BjFIiKpaS1NhCg9WtbnRy2Z4a-zLJJP-XGHVbD1aOm_k/s1600/Bastille.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="720" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPrHFbgqXm261la9vH4DQr5ZqEUiZLkJmpyPHZVZoZxprUUzvkHMkpRRBo9s5DplFLfkQJvpRZXtJGimAM83s-fVgJ0H4bur6BjFIiKpaS1NhCg9WtbnRy2Z4a-zLJJP-XGHVbD1aOm_k/s1600/Bastille.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">those aren't stars, those are rain drops</td></tr>
</tbody></table>
<br />
<div>
</div>
<br />
<br />
<div>
</div>
<br />
<div>
This was not the plan... but I went with it!</div>
<div>
<br /></div>
<div>
Edson,
William, and Dylan went with me and we pulled ahead. I promise I wasn't
really pushing (to hard). Edson was the first to go ahead and then
William past after a steep climb. We stayed in touch for a couple of km,
but being in the dark I let a little gap grow and kept telling myself
to run my own race. Dylan had lost some ground and I ran the contour to
the saddle alone. </div>
<div>
<br /></div>
<div>
I've done the 25km a number
of times and at this point they head down to the river while we follow
the 50km route along another not so flat contour rapping round the
mountain. While I was running on my own I was catching and passing the
slower 50km guys who had started 30min before us. This path isn't smooth
and easy to run on... and I don't dance over the rocks like 20 km ago! </div>
<div>
Dylan caught me as the path eased so I kept him behind and we pushed on.</div>
<div>
<br /></div>
<div>
At
the bottom we had a couple of river crossings, it's good the see the
rivers flowing, but we need more! The 50km turned off our route at this
time to climb a peak! (I hear it wasn't friendly up there, and by
morning it was covered in snow!) Unknown to us James had been dancing
down the technical single tracks and was right with us as we wadded
through another deep river. The scramble up the other gave me a couple
of meters and as the legs warmed up I started to run...</div>
<div>
<br /></div>
<div>
I
want to say we were on an old gravel road, but not even a Hilux would
manage this road! That said the running was easy and I dropped James and
Dylan was only just holding on. I love this sort of fast trail weaving
along the single tracks. With the mountain to the left and the Dam to
the right we headed to the Dam wall... OK it was more of a desert to the
right! Will have to come back and run this again when the dam is full,
must be amazing.</div>
<div>
<br /></div>
<div>
The dam wall is fenced, so we
run a full km past before crossing the river (flowing from the dam) 30km
down. Dylan and I were still together, but since I had been gunning it
into the wind for the last hour I had nothing left... 3 hours was plenty
running for me today and with 5km still to go I lost my 3rd place.
James was next to catch me and the tired legs didn't want to race any
more. Maybe the cold had taken more out of me than I had put in, but
maybes weren't getting me to the finish line, so I had to push on...
slowly. I lost 10min to Dylan in those 5km and dropped down to 9th place
(2nd 40+).</div>
<div>
<br /></div>
I hope to be back next year to race around the dam again.coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com1tag:blogger.com,1999:blog-3644415200637808918.post-82452350323110952792017-05-17T15:31:00.000+02:002017-05-17T15:31:25.425+02:00SALMING ELEMENTS<!--[if gte mso 9]><xml>
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<br />
<div class="ydp2c6b5242yiv7806870593msonormal">
Running is not something that we
save for a special day, in fact it’s quite the opposite, every day we run is a
special day!</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Now what makes it even more special?</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Maybe a race that one loves (some
people love every race)</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Maybe a friend is joining you, (or
you are getting to run alone)</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Maybe you have a great route planned</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Maybe you have new shoes…</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I have NEW SHOES,</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I have #nononsense trail running
shoes,</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I have a new pair of SALMING
ELEMENTS</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlVY0oiFMAKYe6wX_HoKhjUXLI4AVojw2sIRoHdpJUfnezOYzJ6sMezhrzqsEmsXNkHWVqOtjdTNwDezX02-uk63OOQ2-D8gdDcV1vJmT22P6s2uApYtdUi7E6Utfc5GmhIIQcY50cth1_/s1600/20170422_204653.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlVY0oiFMAKYe6wX_HoKhjUXLI4AVojw2sIRoHdpJUfnezOYzJ6sMezhrzqsEmsXNkHWVqOtjdTNwDezX02-uk63OOQ2-D8gdDcV1vJmT22P6s2uApYtdUi7E6Utfc5GmhIIQcY50cth1_/s640/20170422_204653.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ready for the trail</td></tr>
</tbody></table>
</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I got them from a little shop in
Cavendish Street <i>MOOVE CLAREMONT</i><span class="ydp2c6b5242yiv7806870593st">. </span></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
The day I got them I had already run
25km that morning, so the first run would have to wait! OK I walked out of the
shop in them, and then ended up walking around Cavendish in them. (Yes my
lovely wife was with me!)</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Now this is a serious trail shoe,
just look at those studs… The walk around was good for me (no not the shopping)
it’s a good first test for a pair of new shoes.</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
They were
great and my feet felt great, no sinking feeling from a too soft sole, no stud
pressure, and with that wide toe box no squeezing of the toes.</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Roll on Sunday… It wasn’t on the
program, but sometimes you let the shoe guide you. From my house it’s about 1km
to the Green belts, and as I walked out the door I found myself drawn to the
grassy/sandy pavements. The grip on the road wasn’t like an F1 car burning
rubber, but like a 4x4 trying to rip up the tar… In the Green Belt I was
chewing up the trail. To overtake people I would take a wide berth looking for
rougher trail.</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9jCilHMUnyJNn0jBADikMc_Ms5xGR-QU7u-lXs_lPp6HUTAE0K293FkoXa0MhbWDpuynic5VD1H-mwwRM-3MRmxJe69bJ7Jzwr1BpVj6yjr6hPusgaOOciIFi39-RbTWZ1U_by78_PDX/s1600/20170423_075625_11576.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9jCilHMUnyJNn0jBADikMc_Ms5xGR-QU7u-lXs_lPp6HUTAE0K293FkoXa0MhbWDpuynic5VD1H-mwwRM-3MRmxJe69bJ7Jzwr1BpVj6yjr6hPusgaOOciIFi39-RbTWZ1U_by78_PDX/s640/20170423_075625_11576.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ripping up the trail</td></tr>
</tbody></table>
</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I took them into Newlands Forest for
a little run with the club, but while it was getting dark the guys turned back,
but I needed more, so I headed to Rhodes Mem! Up the steep gravel road on along
the contour to Plum-pudding hill. It was dark, yes I had my headlamp with me
but it was not needed as I headed down, every step was true, it didn’t really
matter where I put my foot! </div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI_CYlDDNenxIHwwqRHJVFjDQPBb6N2T-GyPOeEP6dRL8sk_FQnwSw8x9byNm2KG1rtpF3A49vd90G3A2ikYwFksDLgD6QekzR8wLx4faigqxIH_BWV3NciN1uCGS9OyegqsC3R8ZbS0_q/s1600/IMG_20170425_183816.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI_CYlDDNenxIHwwqRHJVFjDQPBb6N2T-GyPOeEP6dRL8sk_FQnwSw8x9byNm2KG1rtpF3A49vd90G3A2ikYwFksDLgD6QekzR8wLx4faigqxIH_BWV3NciN1uCGS9OyegqsC3R8ZbS0_q/s640/IMG_20170425_183816.jpg" width="614" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Time to tackle the dark</td></tr>
</tbody></table>
This is a NO NONSENSE trail shoe:</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
I’ve taken them up Skeleton Gorge
and down Nursery Ravine<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxtuvuBffekFe81D4tkii4CKfUkKRy8DWtOqa1nQUONLkSRgS8a_Wj3UOp2jLd0oMbRPHQUMtaJIA5Xl4q8Iacgpe57Po-MG4wSHdZWJ5Zl4BLE5nGqJWaULvGjmwdfGqU4MZe8Sl0lenD/s1600/20170429_091749_7844.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxtuvuBffekFe81D4tkii4CKfUkKRy8DWtOqa1nQUONLkSRgS8a_Wj3UOp2jLd0oMbRPHQUMtaJIA5Xl4q8Iacgpe57Po-MG4wSHdZWJ5Zl4BLE5nGqJWaULvGjmwdfGqU4MZe8Sl0lenD/s640/20170429_091749_7844.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">No slipping back down</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
I’ve run round Constantiaberg
climbing over Vlakenberg and running The Manganese Mines. (known for shredding
up unworthy shoes)</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Then, I’ve raced in those new shoes…
and I want more!</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
The one thing that stands out from
the race is that at the end of the race, the 2 distances joined for the last
500m on a very steep, very bad gravel road. I was still chasing hard so I was
passing a lot of the guys (and girls) from the shorter race. I was taking the
shortest route around the turns while they, were looking for the easiest route
down, not wanting to slip! I took the inside line, the tight line, while a
young lady was taking a wider line, she was slipping (not falling, or I would
have stopped to help, but waving her arms around and letting out sounds I don’t
really have a clue how to spell!)</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5t0r1iGbdfKxlVp87-ExcBiGwNf7a8KlZmhazPShv2MHINE973tVuRqbS42tCVY7SwFwacr-0fQDRcLng4Q4mSIlMgLgEUdUim292KGAqXFuWaCpSN_hIbyeGb0qHjgwcSEsBLzzc6ZY/s1600/20170514_100250_12732.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5t0r1iGbdfKxlVp87-ExcBiGwNf7a8KlZmhazPShv2MHINE973tVuRqbS42tCVY7SwFwacr-0fQDRcLng4Q4mSIlMgLgEUdUim292KGAqXFuWaCpSN_hIbyeGb0qHjgwcSEsBLzzc6ZY/s640/20170514_100250_12732.jpg" width="524" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">VWS race, last couple of meters</td></tr>
</tbody></table>
</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Bring on the trails I want to see
how these hold up to many more mile…</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Bring on the winter storms (not only
because we here in Cape Town need the water) but I hear these are made for
water!</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
Now for you guys (and girl) who want
to know a little more about what SALMING stands for I had a little look on
their web page, and they talk about things I understand, Their Rule of 5™</div>
<div class="ydp2c6b5242yiv7806870593msonormal">
<br /></div>
<div class="ydp2c6b5242yiv7806870593msonormal">
And this is taken from their sight:</div>
<div class="ydp2c6b5242yiv7806870593p3">
The Rule of 5™ is basically what steers us
in the shoe design process. It’s firmly based on our running gospel, the
Salming Running Wheel™, which has the Pelvis as the hub and center and then
five spokes: posture, lean, arms, cadence, and foot landing. From that, the
Rule of 5™ derives the five cornerstones – light, flexible, flat,
proprioception (thin) and anatomical fit (comfortable):</div>
<b>Light</b> as in light-weight and improving running efficiency;
enabling you to have time to complete the run cycle and land with your foot
underneath the center of gravity.<br />
<b>Flexible</b> as in imitating the foot flexibility in order to
mimic the barefoot running technique – Salming Torsional Guidance System
62%/75°.<br />
<b>Flat</b> as in low heel to toe drop facilitates correct foot
landing, becoming more naturally balanced with gravity.<br />
<b>Proprioception</b> as in improved sensory feedback from feet to
the brain. If the midsole is too thick the sensory feedback gets
distorted.<br />
<b>Anatomical fit</b> as in roomy toe box and basically the foot
is able to function exactly as nature intended it to.coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com1tag:blogger.com,1999:blog-3644415200637808918.post-50611281961895670832017-04-03T20:46:00.000+02:002017-04-03T20:46:52.160+02:00NERVES<div>
Sitting here by the fire as the evening cools down, I have my legs
up resting and my glass full of red wine (an unlabelled Shiraz if you
must know).</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Vo4ECNZMrZGkG5rrPLcIGwXEkWpDWCjwLeJrezPztZebGyXtNYOUlx2JLHhMyexcmgsq0M-cn5nLmcNEb2foab3h-peGTSqSfl_8B4cyBArzfURWDbXSNFIB3_xaxHBbGkLpbduna_8R/s1600/20170401_195101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Vo4ECNZMrZGkG5rrPLcIGwXEkWpDWCjwLeJrezPztZebGyXtNYOUlx2JLHhMyexcmgsq0M-cn5nLmcNEb2foab3h-peGTSqSfl_8B4cyBArzfURWDbXSNFIB3_xaxHBbGkLpbduna_8R/s640/20170401_195101.jpg" width="480" /></a></div>
<div>
</div>
<div>
The chicken is doing nicely and I'll be turning it in
between writing! </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdZpSArx9GQsb4BYW8FCR31VIsG7qGeZIx-4U2MCfO0XrKi9y3O3njhueqo-zNIBMkpMfAT0CWh2idNaJNeJEm_PE4CEwlR6Bael67VJNNUQveRADSKwLTi10RAFY86x2qBYq3b2ozW97/s1600/20170401_195140.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdZpSArx9GQsb4BYW8FCR31VIsG7qGeZIx-4U2MCfO0XrKi9y3O3njhueqo-zNIBMkpMfAT0CWh2idNaJNeJEm_PE4CEwlR6Bael67VJNNUQveRADSKwLTi10RAFY86x2qBYq3b2ozW97/s640/20170401_195140.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Chicken went on the coals later</td></tr>
</tbody></table>
<div>
</div>
<div>
I've probably run over a
thousand races and still get nervous before a big race. Now with over
100 000km logged why would I have a couple of nerves before a little
training run?</div>
<div>
<br /></div>
<div>
I wasn't heading to the mountains with the likes of Ryan Sands (ok if I was he would be the one who would be nervous)</div>
<div>
<br /></div>
<div>
I was running alone on the road! </div>
<div>
<br /></div>
<div>
Dawn
was swimming and left for the pool before 6. I had planned on following
shortly after, but got stuck on the toilet... Nerves! </div>
<div>
<br /></div>
<div>
My
Coach (me) had suggested a tempo run... how about 20ks? I thought the
Strand Half would fit in nicely, but having lost my mother-in-law in the
week Dawn didn't really want me to head out to Strand! </div>
<div>
<br /></div>
<div>
Plan B: run your own 21km tempo run (21.1km can't forget the point 1)</div>
<div>
<br /></div>
<div>
I
finally got out the house, and unlike any other run I started by
walking down the road, shaking my legs... then I hit the start button on
Ms Garmin and set off down the road. </div>
<div>
<br /></div>
<div>
It was
still dark as I headed down the road and looking at Ms Garmin she told
me I was at 4:08/km... not fast enough for what I had hoped. By km 2 I
was under 4 and I decided I would push on at tempo pace for now...</div>
<div>
<br /></div>
<div>
5km
in 19:30... that was fast enough for me to push on down the Main Road.
If it had been slower I would have turned and headed home at an easier
pace. </div>
<div>
It was getting lighter so the running was getting
easier, easier to see the tar and my foot placing. At 7km I turned off
the Main Road and while on the quieter side roads I should have been
able to up the tempo, but I couldn't! </div>
<div>
<br /></div>
<div>
I was
ready to blow! I started looking at my watch thinking 10km of tempo
would be enough, Coach would be happy. Ms Garmin wasn't counting the km
fast enough and the more I look the less she moved... I kept pushing! </div>
<div>
<br /></div>
<div>
10
and I hit the split button- 19:00 oh my hat where did that 5km split
come from? Best I push on... I had bargained with my coach and we had
come up with a plan: from now on it was 1km splits and as long as they
were under 4 I would have to push on... So on I went! </div>
<div>
<br /></div>
<div>
I
was blown by 13.5 but decided that 15 would be fair. How about just
running hard for an hour. That should be do-able. Go on make it 10miles,
a couple of 100m should over the hour should be fine. </div>
<div>
<br /></div>
<div>
I
hit 10miles and was still moving so I pushed for 17... The road was no
longer flat so I found myself cruising down and working the ups, I was
now using different muscles and as I ran past Peddlars I made the call I
was going to 21... point 1.</div>
<div>
<br /></div>
<div>
I now turned down
passed the garage to add on the extra 1km and pushed for home. By this
stage I couldn't do the maths to know what time I would end with. </div>
<div>
Ms Garmin was still telling me I was knocking off sub 4s... 3:49 3:51.... 100m to go...</div>
<div>
<br /></div>
<div>
Finished... in more ways than one! I wasn't home but the route was good, I only had 150m to walk, so walk I did!</div>
<div>
<br /></div>
<div>
81:31
I would like to say my race nerves turned it into a race and deep down I
know I had to push through to the end. Maybe I had better find a road
race to race!</div>
<div>
<br /></div>
<div>
<br /></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com2tag:blogger.com,1999:blog-3644415200637808918.post-79755066308963372592017-03-25T13:51:00.001+02:002017-03-25T13:51:30.034+02:00The Long Road Back<div id="yiv0841062132">
<div>
<div style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: small;">
<div>
<div>
One's come back is ever fast, and the older you get the more careful you have to be...</div>
<div>
<br /></div>
<div>
Since
Surgery back in July 2016 I've been on crutches for six weeks and spend another 6 still in my leg brace... Being good was the only option if I wanted to run again!<br />
<br />
Then at the beginning of October the surgeon said: It's time! I almost went for a run from his offices... but sanity prevailed and I waited for the Monday. Day one back was 10min jogging on the track and day two was more of the same. Only thing was my quads felt like I had raced a downhill marathon the day before! It was hard to believe that 10min of easy running on a grass track could do that to me! It took me 2 months to leave the track and hit the road, the trails would have to wait a little longer!<br />
<br />
Come Jan I decided that it was time to start training and started joining my athletes for their sessions! (Ok I was doing half of what they were and I was at the back). At the start of Feb I did my first long run 26km.. I did another two in Feb and then: felt I was ready to race!<br />
<br />
Oak Valley XL, 25km of easy trails, the idea was just to run a little harder than my long runs!<br />
<br />
OK it wasn't just a little harder than my long runs I wasn't just running I was racing! 25km later I was in the top 10 and second 40+ I was back. ..<br />
<br />
Well as I found out in the week that followed I wasn't as back as I could have been! I knew I had raced that weekend!<br />
<br />
Other than that Noel had asked me to partner him in African X (for you who don't know, that's 90km of trail over 3 days) and we would be racing to podium in the 40+...<br />
<br />
3 Weeks later saw me (in my <b>Contego </b>gear, they very kindly offered to pay for my entry after my long layoff) and Noel in his Hammer gear lining up as team mates...<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQDoDNZallBdw4AbPBzGP9CQwkR9OSdkKUFF93Z96Czd4fHjku92FqxkYdrS-zIsdVO89WLO9sgIPah4K_r5Kka4fwZcEc1SZNCq6afFbRu8je6DWZz1CWeU11q1NvazkqgoLAnj2J0l7O/s1600/ax+day+1+start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQDoDNZallBdw4AbPBzGP9CQwkR9OSdkKUFF93Z96Czd4fHjku92FqxkYdrS-zIsdVO89WLO9sgIPah4K_r5Kka4fwZcEc1SZNCq6afFbRu8je6DWZz1CWeU11q1NvazkqgoLAnj2J0l7O/s400/ax+day+1+start.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ready to Rock and Roll</td></tr>
</tbody></table>
Day 1: was advertised as 35km but ended up with something like 37.5km. Over 10km further than I had run in about 10 months. The distance and the heat of the day took its toll on me and I couldn't push for home with 5km to go... No I didn't roll over and die, I just slowed a bit and we ran home loosing some time to the leading ladies team who had been close to us. Nic and Johnny had taken the 40+ team and on a good day I don't think we could have run them down, but 3rd was still some way behind.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg641rTw4iIyFZ1dmjb_R5dW9XkjbTB6kEZxy7srqKn2vWCr7PcM75oza2XvByr0VnugMhyphenhyphendybQxs4aFxQFb_DQJBN50Dgpr_ibwZnhLZhzXVDMgd2ABrZ644Ppu9Gs-q0-v6QvnaPZ2Xzz/s1600/ax+day+1+a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg641rTw4iIyFZ1dmjb_R5dW9XkjbTB6kEZxy7srqKn2vWCr7PcM75oza2XvByr0VnugMhyphenhyphendybQxs4aFxQFb_DQJBN50Dgpr_ibwZnhLZhzXVDMgd2ABrZ644Ppu9Gs-q0-v6QvnaPZ2Xzz/s640/ax+day+1+a.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Early Trails in Grabouw while I was still strong</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBr1gLgfFQGxY8tHJL4eps8blABhyphenhyphenAOEbha9mQnGYLLdvsAOjCEzI82Vjn70jd4oZIWA1gJro-HgaviOOjZjuK8uT25934a5zNTxuTIpsm4Cw6Diikiwp1Va-Mlehd56Gjce5j5hcmCUR/s1600/ax+day+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBr1gLgfFQGxY8tHJL4eps8blABhyphenhyphenAOEbha9mQnGYLLdvsAOjCEzI82Vjn70jd4oZIWA1gJro-HgaviOOjZjuK8uT25934a5zNTxuTIpsm4Cw6Diikiwp1Va-Mlehd56Gjce5j5hcmCUR/s640/ax+day+1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">half way</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY87_SMao66M04-Y92ZuoZupwKNLqeG2qZIl0UaMEkqAMJWuToI0e-E2jWHg4dTQgD7pu1mVbq7PT5p_I697dvonDWJI5s9C9XLyGaYW_PO1C9LO48IOO_SNkbZWeuyAXIe09FZMNP-5qx/s1600/ax+day+1+c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY87_SMao66M04-Y92ZuoZupwKNLqeG2qZIl0UaMEkqAMJWuToI0e-E2jWHg4dTQgD7pu1mVbq7PT5p_I697dvonDWJI5s9C9XLyGaYW_PO1C9LO48IOO_SNkbZWeuyAXIe09FZMNP-5qx/s640/ax+day+1+c.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loved those early trails</td></tr>
</tbody></table>
<br />
Day 2: 30km over a mountain with a long flat finish. The dynamics of the day were different, but it looked like we were racing the ladies again. Johnny and Nic were just too fast for us and it looked like we had the better the the 3rd placed 40+ team. I hadn't run on the trails on this mountain and it made for some nice running. We were strong together and with ladies to chase kept a good pace. With the last climb done I was waiting for the downhill I had seen on the map...<br />
<br />
We had been with the ladies on the top, but there was nothing I could do to stay with them on the way down: it was too steep and rocky for me at the moment so Noel could easy up and plan our chase. Not much planning went into the plan! It was time to put the Hammer down and chase. ..<br />
<br />
Noel was strong and I surprised myself! While I kept hope Wildekrans (the finish area would appear) I didn't die and we caught and past the ladies! We opened a good lead on them but it didn't last as the 2nd ladies team was pushing hard and that help the ladies close the gap on us.<br />
<br />
Another solid 2nd 40+ and we had taken a couple of seconds back on the ladies!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioNYYa0dFCZTup_VuYd-OBtu5HUywEO1kQa_jqvGcEMNuamhUc7ZYdygFwVgjUzOxCm1oQ1H43pHj08suSq_qOfX_vq6bGSMxa81PlfpYqePvCXLY9oI3QWU5UoWPH40zr7TGKhahA4Qjm/s1600/ax+day+2+a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioNYYa0dFCZTup_VuYd-OBtu5HUywEO1kQa_jqvGcEMNuamhUc7ZYdygFwVgjUzOxCm1oQ1H43pHj08suSq_qOfX_vq6bGSMxa81PlfpYqePvCXLY9oI3QWU5UoWPH40zr7TGKhahA4Qjm/s640/ax+day+2+a.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The early Climb (yes those are the leading ladies)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkdj24ruUYYT9AMc5vHFFmo1qp0Ki9bRuPfMLMhmtxZLM5tiCYyyNgbK0fMY02hAsrm-DSGkNjEsuKZ3kL6-qlkSSMKhaLs95azpUIpDxuM6U6YEFWJrLU8tOa_EXFO4MoANJvJnns5NRA/s1600/ax+day+2+c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkdj24ruUYYT9AMc5vHFFmo1qp0Ki9bRuPfMLMhmtxZLM5tiCYyyNgbK0fMY02hAsrm-DSGkNjEsuKZ3kL6-qlkSSMKhaLs95azpUIpDxuM6U6YEFWJrLU8tOa_EXFO4MoANJvJnns5NRA/s640/ax+day+2+c.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still running strong on the hills</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgio3P4a-qU0AjQ4l5_vHoHAG1glp73t-Sbsvi3VxFZAe5vVX6L0rbW3xmkEVITIdnWXyjjm6dFmeNT-Ba9CYxmZlN8Bvm6VUsRa-RKHzYqD_2Qa2mDuhHoc6WOI-Yo9-MjD2DYRAt0r8qU/s1600/ax+day+2+d.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgio3P4a-qU0AjQ4l5_vHoHAG1glp73t-Sbsvi3VxFZAe5vVX6L0rbW3xmkEVITIdnWXyjjm6dFmeNT-Ba9CYxmZlN8Bvm6VUsRa-RKHzYqD_2Qa2mDuhHoc6WOI-Yo9-MjD2DYRAt0r8qU/s640/ax+day+2+d.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chasing the ladies!</td></tr>
</tbody></table>
<br />
Day 3: The organizers decided that the top teams should start an hour after the rest. So at 09:00 we started our chase! It was flat and fast, but Noel had his head screwed on and we didn't set of like a scolded cat. With very few team starting in this wave it was lonely at the back and we started to move up catching up to the ladies teams, who were racing each other... we past them and set about chasing Nic and Johnny. (there were rumors that Nic had a sore hammie! but it wasn't showing)<br />
<br />
8km of gravel roads and windy mnt bike single tracks brought us through the start area and while the next 4km were also flatish they took us to the base of the pass... I've always been a good hill climber, but that's because I like running hills! Now since my op back in June I haven't really run any hills and since this was day 3 and I already had 80km of racing in the legs I had nothing left so I wasn't going to hurt my partner! He was the one putting the hurt on me!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOAXrIsFINU9nyt-_06BIZqkZWrhbp0lV7PkuP5rehYfAKfVbtwhQJcaQT903UKJYqMq5fXj725qjdGLUjSLmJILcdmhXGv7qOZlJnVr0yehK7SCgWDDJGZTWQVOQpgdQIKjngtAjktoBy/s1600/ax+day+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOAXrIsFINU9nyt-_06BIZqkZWrhbp0lV7PkuP5rehYfAKfVbtwhQJcaQT903UKJYqMq5fXj725qjdGLUjSLmJILcdmhXGv7qOZlJnVr0yehK7SCgWDDJGZTWQVOQpgdQIKjngtAjktoBy/s640/ax+day+3.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The mass start an hour before us</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqTdZ06BJB5Sw67ywqQ5Ovqx1z4K_8XW3xUhLFtDYLJ8uP0_lyWQa8m4u2XSq4fYZJtnilJ05gjQ5LOuSOwDrR2XYCnCnYLMQSLcLkv9SzOjSCmkbX9ilY36ZcvI6MotkT1vUgd_HtLbFQ/s1600/ax+day+3a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqTdZ06BJB5Sw67ywqQ5Ovqx1z4K_8XW3xUhLFtDYLJ8uP0_lyWQa8m4u2XSq4fYZJtnilJ05gjQ5LOuSOwDrR2XYCnCnYLMQSLcLkv9SzOjSCmkbX9ilY36ZcvI6MotkT1vUgd_HtLbFQ/s640/ax+day+3a.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leading the Mass start after 8km</td></tr>
</tbody></table>
<br />
We were now catching the rest of the field who had started an hour earlier, so there were plenty of guys around who thought I was moving fast... I enjoyed picking them off one by one, It's not every day one gets to see top trail runners float over the rocky single tracks as if it was 'tartan' track. I just wish I was one of them! I was mostly power walking up the mountain talking to all the slower guys I was passing. Noel was ahead and making easy work of the hill. He had to wait for me to catch up, once on the gravel we put the hammer down, while my legs weren't strong I do know how to run, and we soon had a good pace. No walking on that last hill and then a couple of 100m down to the finish...<br />
<br />
Nic and Johnny had beaten us into 2nd 40+ team, but there's always next year...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8dIP8wZ-GDbIGKGWOIMm08j8A9qEPctwJFh37-fGkvfhOm_C_i14pNUFmKjAv2LckB5mDKvnB2TDxd-ksdNKuTSI-XVdYyNUWGcBtoefWZoivVZRa64I-rW7qYUX6zHWHs24sYycjc_O9/s1600/ax+day+3+end.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8dIP8wZ-GDbIGKGWOIMm08j8A9qEPctwJFh37-fGkvfhOm_C_i14pNUFmKjAv2LckB5mDKvnB2TDxd-ksdNKuTSI-XVdYyNUWGcBtoefWZoivVZRa64I-rW7qYUX6zHWHs24sYycjc_O9/s640/ax+day+3+end.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the podium </td></tr>
</tbody></table>
<br />
Garmin call it: <br />
<br />
89.8km<br />
8h12:05<br />
<br />
With that sort of race under the belt, maybe I'm back...<br />
<br />
Maybe it's time to up the running and start chasing the likes of Nic and Johnny, bring on the rest of 2017<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_1djFSq_wft2l7-UivVRlBzKhZFmQqJm8LITeCHez0Mhs5ZT4MPWS-_wJEWq6Vksqh7Fe0332N5yYB61w9nBgznp3brTIi0JCT5kcfa5ePT5k4-lIAmgeHKRVoLf9Dkh5O_9FrrVSMx3/s1600/ax+day+party.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_1djFSq_wft2l7-UivVRlBzKhZFmQqJm8LITeCHez0Mhs5ZT4MPWS-_wJEWq6Vksqh7Fe0332N5yYB61w9nBgznp3brTIi0JCT5kcfa5ePT5k4-lIAmgeHKRVoLf9Dkh5O_9FrrVSMx3/s640/ax+day+party.jpg" width="476" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's not all about the running on a 3 day event, you need to listen at the evening's race briefing!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPitI9H8jRFnht_Hpfokojb2D2nF7RO9OeHs8R_Nu57qPdY6eHFZer5o9EqhOwMmfRXn16VzJI9ptQhKRj5jf09iVNEOmrIdd-jZwMUDmt3H-31sZDJBjce6ND4dqWxu5cECJqJ8OcqDSs/s1600/ax+day+pool.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPitI9H8jRFnht_Hpfokojb2D2nF7RO9OeHs8R_Nu57qPdY6eHFZer5o9EqhOwMmfRXn16VzJI9ptQhKRj5jf09iVNEOmrIdd-jZwMUDmt3H-31sZDJBjce6ND4dqWxu5cECJqJ8OcqDSs/s640/ax+day+pool.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recovery is also a big part, and Houw Hoek Inn has a pool!</td></tr>
</tbody></table>
<br /></div>
</div>
</div>
</div>
</div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com6tag:blogger.com,1999:blog-3644415200637808918.post-29655938137829515412016-07-12T07:55:00.001+02:002016-07-12T18:09:27.093+02:00THE KNIFESo where does one start? I've been running for as long as my memory stretches back... 40+ years! And today finds me lying in my bed with my knee in a brace dreaming of those days... I'll be back but the road will be long! This story goes back to 17 April 2016... remember this is my story and I tell as I think it could have gone down. JMC was run on the 17th and while I wasn't running well I was in the running for a top 3 in the 40+year old race when I kicked a rock (not very bright of me) and took a tumble, or should I say whacked my knee hard as I hit the ground. While there was a lot of blood the knee was fine, but I believe I might have tenderised the meniscus, but not torn it.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrcWq7V2ccFIIERIppD5JjGy3MULoCmd80c_2AKbV86XvKh1FRlNhQjwihDftiJeI4hoYq1I8LFJk67Lz5kstKyWFWqjW1js8gYGAeLTWqaiLSGKz7K4sgEMboump0l76symb1AMTIsULO/s1600/FB_IMG_1468236496318.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrcWq7V2ccFIIERIppD5JjGy3MULoCmd80c_2AKbV86XvKh1FRlNhQjwihDftiJeI4hoYq1I8LFJk67Lz5kstKyWFWqjW1js8gYGAeLTWqaiLSGKz7K4sgEMboump0l76symb1AMTIsULO/s400/FB_IMG_1468236496318.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The knee</td></tr>
</tbody></table>
<br />
<div style="text-align: left;">
Two weeks later I raced HMC and that didn't help it recover. Cartilage doesn't heal fast like muscle or bone... a week later 8 May I raced VWS and did some hard downhill running with a couple of turns and dodging of slow runners in the shorter race. At the end of the race I was sore. .. mostly quads, but that's normal for this race! <b>Now the back of the left knee was sore!</b> Not a sore that worried me and it wasn't there the next day, but over the next days I felt my knee would 'lock' if I kicked my leg up. Not sore or inhibiting to my running.<br />
<br />
A monster 3h45 training run with 2000m climb was great training but didn't help the knee, not that I felt any difference to it. The sessions in the week were getting faster... my knee wasn't a problem. Then on an easy run through Kirstenbosch it started to hurt... The session the next day turned into an easy run and a week later I was at the physio!<br />
<br />
I saw her again the following week and it was off to the Doctor for a second opinion and then a MRI on the 27th...That afternoon I got the call from the Doc... Dion it's not good! Like that my running streak ended <b>1661 day</b>s without missing a run!!!<br />
<br />
I was wheeled into theatre on Wednesday the 6th...Ok so what did the scan show and what was the plan of the doctor? I had torn the medial meniscus at the back of the left knee. Not a little tear, but all the way through. This is not good news. Again, this is how I see it: picture the top of the shin bone (tibia). Indented to take the 'ball' at the bottom of the femur. Now you don't want bone on bone so the meniscus is attached to the indent of the tibia to act as shock absorbers... tear that and every step of bend of the knee can cause pain or trouble. If it was a little tear they pop in there and trim the area and in a couple of weeks you are good to go... me not so lucky it was really torn! Like in two!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfl6AFQmrqRi744PXl4aYTezzYRdSCxxYD2eTYv45KO41cvY-nxF-DjnjKtf5zGh1jTzsR5wl91g_COHUQS8GusjDsZDHiyJq_aijcbkhY3WxbGIBbmGi_9jlwejtOr4eK2fo-EY_8Zvnw/s1600/torn_meniscus.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfl6AFQmrqRi744PXl4aYTezzYRdSCxxYD2eTYv45KO41cvY-nxF-DjnjKtf5zGh1jTzsR5wl91g_COHUQS8GusjDsZDHiyJq_aijcbkhY3WxbGIBbmGi_9jlwejtOr4eK2fo-EY_8Zvnw/s1600/torn_meniscus.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mine is the left knee, and torn all the way through!</td></tr>
</tbody></table>
<br />
<br />
So the good Doctor went in with a needle and thread and sewed it up...Surgery went well and now it's up to me to be a good boy for the next month or so... but that's not all since the meniscus is made of cartilage it doesn't really heal like muscle or bone it also need a lot of encouragement! (Stimulating, blood, prayer. ..)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjERUHmKxz2UduE_VyKe46Xi1YzolsQvf091IMGf1IBOFUb6MAN3qvvVFYhFKo8218uluHsn5z8KKBPbyqkqYnQFw4mp7BcZGGGdFnUY4ZpGNXTZVQbyJViQyIgZUsRxPmydboYH5cjhmEw/s1600/20160706_180751%255B1%255D.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjERUHmKxz2UduE_VyKe46Xi1YzolsQvf091IMGf1IBOFUb6MAN3qvvVFYhFKo8218uluHsn5z8KKBPbyqkqYnQFw4mp7BcZGGGdFnUY4ZpGNXTZVQbyJViQyIgZUsRxPmydboYH5cjhmEw/s640/20160706_180751%255B1%255D.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feet up!</td></tr>
</tbody></table>
<br />
For now it's no running... it's hopping around on crutches, I hope to be in the pool and on the bike in a month or so!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhen6H58W1YMKBxfHM8GGZIIe0rXVejUbZzX-uh3u4NplqU6moUtemBohc4CFax-GtbwfnUDQKNcEgMSrXO9oRtUqITiOR4bY3AuQWCYsyhqZFT2qOQIwN0LwMkwEfF9wBiAaonsZ1ZXPq2/s1600/20160710_115656%255B1%255D.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhen6H58W1YMKBxfHM8GGZIIe0rXVejUbZzX-uh3u4NplqU6moUtemBohc4CFax-GtbwfnUDQKNcEgMSrXO9oRtUqITiOR4bY3AuQWCYsyhqZFT2qOQIwN0LwMkwEfF9wBiAaonsZ1ZXPq2/s640/20160710_115656%255B1%255D.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's all he did!</td></tr>
</tbody></table>
</div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com6tag:blogger.com,1999:blog-3644415200637808918.post-39339669257414471712016-06-01T08:06:00.001+02:002016-06-01T08:06:28.169+02:00BEASTI wasn't up for 50km of hard trails on Table Mountain this year, so I was going to sit The Beast out... But Trevor had put in a shortcut for people like us! No not a soft farm run on gravel roads, not a run that could be run by road runners, but 30km of mostly rocky single track over Table Mountain.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Race Number</td></tr>
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<br />
The 50km race had started 30min before us and us we set off the race was on to catch them. I shot to the front from the gun (OK there wasn't a gun, it was more like: You can do now!) Knowing the route I wanted to set the pace for the first couple of hundred meters before settling into my pace. I wasn't alone up front, but Kevin was with me...<br />
<br />
The first loop was through Newlands Forest, my running home for 35 years, so I just had to set the pace, the legs felt good and the running was easy. (but then the 1st hour of a 3-4 hour race always is...) I like to say I've run every path in the forest a hundred times, but the climb to the contour path, I might have only ever been up once! By now we had started to reel in the back markers of the 50 and on route to Kirstenbosch and our climb to the top up Nursery Ravine I start to test Kevin, but he didn't have and weakness! The race was still in the early days and it was looking like it would come down to who could pick up the pace at the end.<br />
<br />
I pushed a little up Nursery and smiled to myself as I opened a little gap (30sec). I thought I was moving OK as I headed for the concrete road, but Kevin caught me on that single track and the dumped me as we headed up the road... I thought to my self: he's gone to early, I don't have legs to run at that pace to the dams.<br />
<br />
I conned myself into thinking I would catch him on the climbs to Maclears, but as I reached them I had legs to pass a friend, Jana, doing the 50km, but the gap on her didn't grown and the gap to the lead did... I was getting slower. I reached the top and turned to Maclears. Still feeling sluggish, Jana caught me and with her pushing from behind I was able to up my game and lead her to the highest point of the race.<br />
<br />
The path back to Platteklip has the most amazing views from the face of the mountain, then Jana turn to head to Corridor I turned down Platteklip...<br />
<br />
Boy was I slow, the clock doesn't lie, it was my slowest time ever! 5min slower than I should have run and 10-12min slower than I use to run! On the way down I lost 2nd place to a youngster who bounced down the rocks with no fear of death!<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Running so fast the mountain was blurred (no eyes floating in lactic acid)</td></tr>
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<br />
<br />
My leg didn't have any go left in them, I'm guessing racing 25km 2 weeks before and then a week spending over 3 hours training on the mountain didn't help!<br />
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<tr><td class="tr-caption" style="text-align: center;">Selfie on the run!</td></tr>
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<br />
I was passed again before the climb up Devils, and I then passed on the climb to the saddle and wait for it I was caught again while heading to Mowbray Ridge. The 10 min scramble down took 20min but I was almost home...<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">No floating over the rocks today</td></tr>
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<br />
4h36 later I crossed the finish-line in 6th place almost 30min behind the leader... I bet I'll be back next year and I hope I'm better prepared.coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com3tag:blogger.com,1999:blog-3644415200637808918.post-42273048018453389182016-05-11T12:39:00.000+02:002016-05-11T12:39:46.462+02:00VWS TRAIL CHALLENGE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt0r5UlSTy1w_XA7vaCOwC62i9mEbF2Saf6VfnansuJnF_l5eTiEaPWclvtEgSHewxBKgRNv3P4yjd_Rh112bdxuSPzOYty-SLPuX4fgYRLeYBsjb57TuIgl4EJyC_Ifv0dcZg4txSgj6/s1600/vws_trail_challenge_banner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt0r5UlSTy1w_XA7vaCOwC62i9mEbF2Saf6VfnansuJnF_l5eTiEaPWclvtEgSHewxBKgRNv3P4yjd_Rh112bdxuSPzOYty-SLPuX4fgYRLeYBsjb57TuIgl4EJyC_Ifv0dcZg4txSgj6/s640/vws_trail_challenge_banner.jpg" width="640" /></a></div>
<br />
<br />
There's a story to every startline, and the excuses are always thrown around to give your competition hope that they are the stronger runner on the day. It was Mother's and our plans with my Mother-in-Law had changed in the week so I picked up a late entry, excuse number 1<br />
<br />
We had had my Mother and some family round for a braai the night before, excuse number 2<br />
<br />
Then... the weather, not the current weather, which was perfect for race morning, but the electric storm that had past in the night turning my adorable sleeping puppy into a nervous shaking wreck! Excuse number 3<br />
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<tr><td class="tr-caption" style="text-align: center;">Lord Peanut</td></tr>
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While Chatting to Colin (A previous winner of this race) at the start he said he was going out easy as the 2nd half of the race wasn't easy and he wanted to save himself...<br />
<br />
I didn't go out easy, I went for it from the gun (ok it was a siren) and was joined at the front by Colin, Pieter, and a guy I didn't know...<br />
<br />
The first couple of km are easy running, not flat, because there is no such thing as a contour path on this mountian of ours. I tried to dictate the pace to gauge the others strengths. At 1.2km there is a very steep down hill and I went with the 'stranger' and was happy that he didn't have the free-wheel gear some guys do! Pieter also came with us leaving Colin a couple of meters behind.<br />
<br />
Taking Colins words on board I didn't gun the climb that followed, but our pace (Pieter and I) was hard enough to see that the Stranger wasn't going to be there at the end! He did fight to get back to us on a down hill, but at 5.5km when we reached Heart Break Hill! Not not some little undulation like in Boston Marathon, but 105m climb over the next 700m...<br />
<br />
Good, I was looking stronger than Pieter and he fell back and wait, was caught by Colin... I reached the top and knew that I had to kick along the top, I would rest on the down, down hill was where we had first open a gap on Colin...<br />
<br />
I got to the tar road (the one that leads to Rhodes Mem) but Colin was right here, and looking back I could now see the other 2 guys as well. Colin wasn't catching as I set a good pace up the hill, but he wasn't falling behind.<br />
<br />
OK I was in trouble... I was working as hard as a could and the gap wasn't growning, and if he was running as to his plan, not going out to hard, saving himself for the 2nd half I wouldn't have an answer...<br />
At about 15km we met up with the 10km route, on a hill Strava calls " Unrelenting Pain" also only 700m, but with 125m climb! I broke trying to weave through walking 10km runners and was forced to walk myself (will have to go back and run it) just too many 10km running in the way so I couldn't focus! Looking back didn't help, was Colin walking or on my shoulder? Over the top and push, now with 10km runners to pass to rocky downhill wasn't fun, but Colin would have the same challenges.<br />
<br />
Still no sight as we passed the finish line on the upper paths, 6.5km to go, out and back. Next big hill, maybe 500m long with 90m climb, again I walked as I passed 10km runners, but then I looked back and the white shirt of Colin was there... no more walk breaks, it was race on!<br />
<br />
3.5km to go at the turn around and I looked at the time, 12sec to Colin (maybe 20sec lead).<br />
<br />
one hill to go, no make that 2... dam, I forgot, they've thrown in a 3rd as they want us to finish from the other side...<br />
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<tr><td class="tr-caption" style="text-align: center;">100m to go</td></tr>
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My legs were sore, but with views like that it's alway worth it...<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Add caption</td></tr>
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<br />coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com3tag:blogger.com,1999:blog-3644415200637808918.post-89759388463519008842016-03-08T15:09:00.006+02:002016-03-08T15:09:57.929+02:00ARGUS 2016Carrying this injury since the end of last year meant I wasn't spending hours on the mountain! I was instead spending hours on the bike... OK only weekend hours on the bike. (and by hours I really mean 2, with a couple (yes 2) of longer rides)<br />
<br />
Barring the years I did Ironman this was the most cycling I had ever done 820km for the year! (my running is normally more than that! This year it was only 371km).<br />
<br />
Now having done most of my training on my old mountain bike, my friend Mark lent me his old road bike! Don't let the word 'old' fool you it's made for speed and with the right engine it would fly... Was I going to be engine enough!<br />
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<tr><td class="tr-caption" style="text-align: center;">RACKED AND READY</td></tr>
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With a start time of 08h54 most of the fast boys (and girls) would be long gone, but I was hoping for a couple of guys in the group to help me round the peninsular!<br />
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<br />
I looked around my group as we lined up and a couple of the bikes screamed out speed, and a couple of the 'engines' looked young and fit... <span class="st"><i>Everybody Say</i> Whoopla and the count down started three, two, one and we set off:</span><br />
<span class="st"><br /></span>
<span class="st">Most the group was on their bikes with their lead foot cleated in, while I had my left foot in the toe clip I pushed off, one, two, three... I was fast enough now, so I hopped on the bike and sliding the other foot in I set off! I was in front, I was leading the Argus (ok only group 4G). </span><br />
<span class="st"><br /></span>
<span class="st">I wanted a solid start, I didn't mind leading the peloton onto the elevated freeway!1km in and we were passing the the earlier groups, I look back to see how strong my group was and it was me and just one other guy!!! The riding was easy as we fly past 4F, they covered the whole road! (one would think a group of 75+ year olds and guys with over 21 tours would know how to ride!) I was still leading as we hit Hospital Bend! Now I have a fear of DEATH and why push hard down the early hills as there is still so much riding to do... suddenly I was 2nd and he was gone! I did catch he before the drop to Paradise, but my tow didn't last long! I really thought I would catch him on the first real climb of the day, but while the gap closed as we climbed passed a stream of slower riders he was still 15m ahead as I passed Dawn cheering for me on the side of the road.</span><br />
<span class="st"><br /></span>
<span class="st">I didn't gun it down onto the Blue Route, I was alone and knew I still had a lot of work ahead of me. a couple of guys took me on the down hill, but... I hunted them down as I powered into the deep south. I was still overtaking guys and no-one from behind had caught me. Tri-bars would really have helped as I tucked down into a time trial position. I wasn't grinding out the big gears I was spinning into the gentle breeze.</span><br />
<span class="st"><br /></span>
<span class="st">Along the Main Rd after Muizenberg I was alone... the guys I had just passed slowly disappeared behind me and the next guy in front was 200+m down the road! The Main road was quieter today that on my training rides!</span><br />
<span class="st"><br /></span>
<span class="st">It wasn't till I climbed out of Kalk Bay and headed to Fish Hoek that I was caught! But not by a group, by a man on a mission, so I joined... This was great, my speed jumped from 29km/h to 35km/h. He once asked me to take the lead which I did, but I was too slow for him, so after about a km he hit the front again (I think he then decided to drop me!) Till then most of the small groups we passed on the right, but now he started headed left and weaving through them. On the climb out of Simon's Town he lost me in a group and I couldn't get him back!</span><br />
<span class="st"><br /></span>
<span class="st">At the bottom of Smitswinkel A group caught me, but it was guys I had just passed so I road away from them on the climb.</span><br />
<span class="st"><br /></span>
<span class="st">It was nice to have that behind me and I really thought I would have a couple of guys to fly down with... but it wasn't till it flattened out that a guy came up from behind me and said: Let's go...</span><br />
<span class="st"><br /></span>
<span class="st">That lasted about 500m when the climb to Red Hill started and I left him... Now I don't remember if the couple of guys who passed me on the way down to Scarborough were catching me or just 'unlapping' themselves. </span><br />
<span class="st"><br /></span>
<span class="st">I was no longer the power house of a ride that had start 2 hours earlier, I was a broken man and on the climb out of Misty Cliffs the couple of groups that caught me didn't have to work to hard to drop me on the climb.</span><br />
<span class="st"><br /></span>
<span class="st">With Chappies ahead of me I stopped to fill my water bottle (2 would have been enough if I had a group to ride with!) With little Chappies conquered I couldn't believe the speed a couple of guy fly down to Chappies, once on the climb I stopped been passed and started to weave through the battlefield that was Chapman's Peak!</span><br />
<span class="st"><br /></span>
<span class="st">Only Suikerbossie left, 2 bumps and the crowds to help you up... Now with Cape Town in the grips of the worst drought in years, I can't believe some guy (was tempted to use a different word here) had his garden hose on to water the road and a couple of hot riders! (hope the City fined him!)</span><br />
<span class="st"><br /></span>
<span class="st">Suikerbossie... Strava calls it 1.8km long with 125m climb, not the biggest climb I've ever done, but with 90+km into the race and over 3 hours in the saddle it was time to stand... I wasn't on the old mountain bike with 'granny gears' so my left over power would be needed to get the the coastal road home! 8:25 (Strava split) later I was heading down, I was cranking out the big gears... with the end in sight</span><br />
<span class="st"><br /></span>
<span class="st">No sprint finish, No heroics, just a little smile... That was a lot harder than I wanted it to be and I didn't have the time I thought I could ride! It was like Ironman 10+ years ago a Time Trial, No slipstreaming aloud! So I have to say I'm not upset with my time of 3 hours 41:48... 20th tour done </span>coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com2tag:blogger.com,1999:blog-3644415200637808918.post-72040962040444280442016-02-19T07:23:00.000+02:002016-02-19T07:23:08.667+02:00ALTRA PARADIGM 1.5<!--[if gte mso 9]><xml>
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<span style="mso-fareast-font-family: "Times New Roman";">2015
didn't end the way I planned. I was hoping to be strong and full of
running, I was hoping to find myself on the mountain every second day...
but a foot injury after Winelands marathon put pay to that! </span></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Instead
I found myself jogging round the block and putting in a couple of hours on the
bike and at the physio! </span></div>
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<span style="mso-fareast-font-family: "Times New Roman";">With
half the world on leave I only saw a sports doctor in Jan. But Jane (the
Physio) had said if you have to run I would suggest you find a shoe with a
little cushioning and some arch support to keep the injury at bay!</span></div>
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<br /></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Talk
about timing... Alex (from 5-fingers) asked me if I would like to test a pair
of Altra's. No not a model of 5-fingers, but a real shoe! </span></div>
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<br /></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Now
having run in 5-fingers, New Balance Minimus, and Vivo Barefoot shoes over the
last number of years, Altra would fit the pattern. Or would they? </span></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">They
advertise the things that excite me in a running shoe:</span></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Wide
toe box, so as not to inhibit your foot with each step you take. </span></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Zero
heel toe drop... ok make that heel ball of your foot toe drop.</span></div>
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<br /></div>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">With 3 models (ok 3 trail and 3 road) to choose from I
popped down to the new running shop in Town (RUN) to check them out and try
them on for size!</span><br />
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><br />
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<br />
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<span style="mso-fareast-font-family: "Times New Roman";">Now
the Physio had said cushioning, so…</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj-hI6vtsBGlgh10NVLsI5c3PpJPDvYr505I7DQ_NWfNzHx2vaOsbgXgiBds21lFOtDuMY_jes42jB3C9YbZOZLAPZholn1RSovdAgaRmDmp1GOYP_LNAbeOMH3LME9N_ZbRTOuQUGlZoe/s1600/20160111_134603_resized_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj-hI6vtsBGlgh10NVLsI5c3PpJPDvYr505I7DQ_NWfNzHx2vaOsbgXgiBds21lFOtDuMY_jes42jB3C9YbZOZLAPZholn1RSovdAgaRmDmp1GOYP_LNAbeOMH3LME9N_ZbRTOuQUGlZoe/s640/20160111_134603_resized_1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">34mm of cushioning!</td></tr>
</tbody></table>
</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
As I said: The Timing was perfect…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Having only put them on in the shop I can tell you this
partnership is going to be an interesting one…<br />
<br />
This shoe is radically different to what I've been running in:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnIw9y2GtH9f4U0jmmzt0JDL9nzZBK6nGRiUUboyGoDl3-wfJ6JuYJI-6_ZQuNGqUfWQSFHhwu9SXZ6DF9IanPbYk7AblH6_j9F3vztZy1YcTa7G3cybp9drPfPt2ZdXyG4ECU7jkekXq0/s1600/Altra+com.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnIw9y2GtH9f4U0jmmzt0JDL9nzZBK6nGRiUUboyGoDl3-wfJ6JuYJI-6_ZQuNGqUfWQSFHhwu9SXZ6DF9IanPbYk7AblH6_j9F3vztZy1YcTa7G3cybp9drPfPt2ZdXyG4ECU7jkekXq0/s640/Altra+com.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Both zero drop, both 'wide' top box...</td></tr>
</tbody></table>
Now this is where is starts to get interesting:<br />
<br />
Monday the 11th of Jan 2016... I sent the students off for a run and I popped onto the grass track for an easy 3km 13:31.<br />
Tuesday the 12th of Jan 2016... Again I sent the students off and popped down to the track for an easy 3km, but Nolan joined me and... 11:37 isn't really that easy! (Was it the shoes? was it Nolan?)<br />
<br />
Remember I was on the comeback trail and was only looking at running 3km a day, I'm now running a lot further and I'm still using them every day!<br />
<br />
So what can I tell you about them:<br />
They are light...OK lighter than you would think for a shoe like this!<br />
They are well cushioned, I would go as far as to say they are soft, soft like walking on a bed!<br />
<br />
But how do they run?<br />
Before I talk about my running experience let me first tell you that this shoe was made with the idea of reducing the shock of pounding the pavments for mile after mile! Runners normally strike the ground with a heel strike or flat foot or forefoot. With this shoe being a zeo drop, it is aimed at the latter 2, (but if you feel you want to move to a zero drop shoe this is a good starting point)<br />
<br />
OK so I've run around the block a couple of times... some blocks bigger than other and I now feel I can talk a bit about this shoe:<br />
<br />
Last nights run of 10km was fine, I felt normal, in fact most of the time I wasn't really thinging about the Paradigms... This is a good thing! So while I've been running in these for long enough most of my runs have been alone and short, so I've spent the time thinking about every step I've taken!<br />
<br />
So with my background in shoes that let you feel the ground, this is what was going though my simple mind as I set of my my early runs: Have I reach the ground yet, I'm still floating through the air, shouldn't I be pushing off the road to go forward? I'm sinking into the ground, can I run like this?<br />
<br />
I'm not a big fan of ultra soft shoes I feel you sink into the ground and lose you power to push off (other people feel you bounce off and love it!) I found my heel would sink into the shoe and almost like walking on snow it was hard work to go forward! I've now solved this with an old heel raise of hard rubber. This wasn't for the heel raise, but to work like a snow shoe does! (and stop the sinking keep it soft!)<br />
<br />
Now having run 'close' to the ground for years and being a trail runner, I love weaving down the single tracks like an F1 car through the <span class="st">chicane... Try taking a bus through those chicanes!!! I still feel like a bus through the chicanes as I take a corner, But while I'm not "The Stig" I will improve as I knock up the miles.</span><br />
<span class="st"><br /></span>
<span class="st">Last night I sent half the guys off into the forest to run, (that would normally be me!) While Jeannie D feels at home anywhere in 6 inch heels I would break an ankle or my neck if I ventured off the road... </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG6gqXFzK82pym8YcwfTSYgBg56J7y6w1Gwk7pne3_xjp2OA0vS_i5dYIN0HjFFNm3pfEIHuqK-QM2iqDhUtp1geYGx-WU41Ig1BaESJpj-KVUApSt9-AI3GP-POrUMtTacYu6SbtOypzl/s1600/Jeannie+D2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG6gqXFzK82pym8YcwfTSYgBg56J7y6w1Gwk7pne3_xjp2OA0vS_i5dYIN0HjFFNm3pfEIHuqK-QM2iqDhUtp1geYGx-WU41Ig1BaESJpj-KVUApSt9-AI3GP-POrUMtTacYu6SbtOypzl/s400/Jeannie+D2.jpg" width="400" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5XlDLkXib4mIZCmu0rbdu4C_nLeeywL61rtd9xAYO6ZVVMbq4Y-OyHCQEPCSeIdm2t13nOR2x_IP983wBXEo9wYwokwE0H__JuubvBWHqzV7vE5O0k3ruEOyCEb9cnB9H2G6g2NnvwiT/s1600/Jeannie+D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5XlDLkXib4mIZCmu0rbdu4C_nLeeywL61rtd9xAYO6ZVVMbq4Y-OyHCQEPCSeIdm2t13nOR2x_IP983wBXEo9wYwokwE0H__JuubvBWHqzV7vE5O0k3ruEOyCEb9cnB9H2G6g2NnvwiT/s400/Jeannie+D.jpg" width="400" /></a></div>
<span class="st"><br /></span>
<span class="st">W</span><span class="st">hile the rest of us hit the road... as I said earlier I didn't think about the shoe, I was pounding the pavement chatting to the guys (and girls)! I bet I could have kept running and running, maybe one day I'll run a marathon in them...</span><br />
<span class="st"><br /></span>
<span class="st">OK what about running fast? Now remember that there is fast and then there is fast... For some people 6min/km might be fast and then for others 3min/km might be fast! When I talk about fast I mean fast, The sub 3min/km stuff!!!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNAy-vab_ofMDZr-Fcr9rU9dZ1v7ZpCQ5i3iHrRq-Lb7ZB4a4bkaD2vo0ciFUQJ2oixJKVWoXqHAVp0forRvhulzxKjfCZvG9eDfhkL6rvMC52AimnAjJhA1FalMeDD5AQq9X1NR3G5rcN/s1600/how-to-run-faster-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNAy-vab_ofMDZr-Fcr9rU9dZ1v7ZpCQ5i3iHrRq-Lb7ZB4a4bkaD2vo0ciFUQJ2oixJKVWoXqHAVp0forRvhulzxKjfCZvG9eDfhkL6rvMC52AimnAjJhA1FalMeDD5AQq9X1NR3G5rcN/s1600/how-to-run-faster-1.jpg" /></a></div>
<span class="st">So have a look at the Silverman running fast... look at his foot and the way it bends at the toe!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiax_bi3gwZT0CtsZiGVNkGS0bJrkx47KYWXRhFaeGRtdZD1HZMON7kj1Kb9l0uZcb8UndLjWKnkClllKfrv_ady64pZjmkZW5DeiunPca1wU5wXzJbPZRxa2kMy0H0MPdasNIE0aF5QwGF/s1600/VIRB0654_resized.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="536" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiax_bi3gwZT0CtsZiGVNkGS0bJrkx47KYWXRhFaeGRtdZD1HZMON7kj1Kb9l0uZcb8UndLjWKnkClllKfrv_ady64pZjmkZW5DeiunPca1wU5wXzJbPZRxa2kMy0H0MPdasNIE0aF5QwGF/s640/VIRB0654_resized.JPG" width="640" /></a></div>
<span class="st"> This is me out for an afternoon run... there's no bend to the toe, no power from the foot, you sort of roll off the 34mm stack to the toe! So while I don't think I'll be running any PB's in these shoes I don't believe they were made for that! They, as you get use to them, give you the feeling that you could just roll on forever...</span><br />
<br />
<span class="st">Will I be rushing out to buy another pair? No, not of these double-decker busses, but ALTRA does have flatter (closer to the ground) models which I could see myself getting! </span><br />
<span class="st"><br /></span>
<span class="st"><br /></span></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com7tag:blogger.com,1999:blog-3644415200637808918.post-50893560811519707942016-01-11T15:59:00.003+02:002016-01-11T15:59:55.768+02:002015With 2016 in full swing I thought I should look back at the year that was 2015!<br />
<br />
<ul>
</ul>
<b>JANUARY</b><ul>
<li>Bay to Bay 30km Road, Wasn't running well and hurt at the end. 2h03:21 (7th 40+)</li>
<li>Trail series 1 Tygerberg, didn't climb well but did run well over the 2nd half. (8th, 2nd 40+)</li>
<li>Red Hill 36km Road, Just a training run, but would have like energy to run down a couple of old men! 2h31:08 (4th 40+)</li>
<li>Trail series 2 Constantia, Struggle on the way out, it was hot, but finished strong. (7th, 2nd 40+)</li>
</ul>
<b>FEBUARY</b><br />
<ul>
<li> Trail series 3 Lebanon, head wasn't in the race. (11th, 3rd 40+)</li>
<li>XL trail Silvermine, ran hard and well till about 3km from the end when I needed to stretch out a bit of cramp, but finished well. (3rd, 2nd 40+)</li>
<li>Penisula Marathon Road, with last weeks XL trail race in my legs I didn't push for a good time but took it easy at the end. 2h57:48 (4th 40+)</li>
<li>Trail series 4 Oak Valley, enjoyed the race and ended up racing one of my athletes. (he out sprinted me.) (5th, 2nd 40+)</li>
</ul>
<b>MARCH</b><br />
<ul>
<li> Tygerberg 30 Road, starting to come right, but scared to push in the last 2km. 2h00:29 (2nd 40+)</li>
</ul>
<b>APRIL</b><br />
<ul>
<li> Oceans
Trail, Didn't have the race I wanted! (9th, 2nd 40+)</li>
</ul>
<table border="0" cellpadding="0" cellspacing="0" style="width: 150px;"><tbody>
<tr height="17"><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><b>MAY</b></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td></tr>
</tbody></table>
<ul>
<li>JMC, ran out of energy after 3 hours last hour was hard work! (8th, 3rd 40+)</li>
<li>Slave Route Half Road, with JMC only a week ago I lost a bit on time in the last 5km 81:42 </li>
<li>HMC, had hoped to run better, but I can't really complain. (4th, 2nd 40+)</li>
<li>The Beast, new race... just had to run it. Cramped a bit after 5 hours and lost the lead guys. (3rd, 1st 40+)</li>
<li>That ended a big month!</li>
</ul>
<b>JUNE</b> <br />
<ul>
<li>Table Mt 16km, this my the 26th time I've run this race and wihout lots of hill training I was happy (3rd, 1st 40+)</li>
</ul>
<b>JULY</b><br />
<ul>
<li><b> </b>Bastille 25, Again I felt I could have had more at the end to run down the youngsters. (6th, 1st 40+)</li>
<li>HBTC, The legs gave up running in the 2nd half, but was lucky to hold to the end. (8th, 1st 40+)</li>
</ul>
<b>AUGUST</b><br />
<ul>
<li> Pinelands 10km, No real speed. 36:47</li>
<li>John Korasie 30km starting to feel strong again. 2:04:51</li>
</ul>
<b>SEPTEMBER</b><br />
<ul>
<li> TMC, last minute decition to run needed a long run... a little longer than needed and the last couple of km I slowed. (5th, 2nd 40+)</li>
<li>3 Vlei 10k, don't run a 10km race the day after a 44km trail race! 37:42</li>
<li>Marloth, stunning race, but was never running well and couple run the hill in the 2nd half (9th, 2nd 40+)</li>
</ul>
<b>OCTOBER</b><br />
<ul>
<li> La Carpa Goat Run, had fun out there! (1st!)</li>
<li>The Cape Leopard Trust Trail race, legs were heavy and I had to work hard. (1st!)</li>
<li>Ommiedraai 10km, legs heavy from yesterday's trail race! 37:30</li>
</ul>
<b>NOVEMBER</b><br />
<ul>
<li> Landmarks Half, my 200th half. 82:02 (2nd 45+)</li>
<li>Winelands Marathon, a marathon is a long way without enough training... 2h58:18</li>
<li>Edgemead 10km, shouldn't have run this... 36:52</li>
</ul>
Sinces Winelands Marathon I've not really been running (just ticking over) trying to let my body recover from the year of hard running on tired sore legs...<br />
<br />
I have no plans for 2016 as yet, but 2015 while not my greatest year, I had a couple of good results and while I didn't meet the standards I set for myself I can't be unhappy.<br />
<br />
Thank you CONTEGO for getting me to the startline!<br />
<br />
<ul>
<li><table border="0" cellpadding="0" cellspacing="0" style="width: 150px;"><tbody>
<tr height="17"><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td><td class="xl69" height="17" style="height: 12.75pt; width: 113pt;" width="150"><br /></td></tr>
</tbody></table>
<br /><table border="0" cellpadding="0" cellspacing="0" style="width: 150px;"><tbody>
<tr height="17"></tr>
</tbody></table>
</li>
</ul>
<ul>
</ul>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com3tag:blogger.com,1999:blog-3644415200637808918.post-75241586822874869772015-11-09T10:44:00.000+02:002015-11-09T10:44:24.487+02:00LIGHT AT THE END OF THE TUNNEL<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">A
month or so ago I saw this race advertised and the idea of running though the
tunnel excited me...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Roll
on to Saturday and I found myself on the start line chatting to Chantel about
who our competition was... Not many trail races have big prises but the money
on offer here had brought out the big guns. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghunJnQhLMWFqU1cgJJ5oaFp2BQiLYMMJW4Fm483pr3crh6kZIr1-mXyZgUEAVR5ZJemFYM9itzRtwGMNqn5Amzua2WieOQ7XpiX0fL8o_Inx6kElIxAhbkubAo77btIquObG_8MhcqqCU/s1600/FB_IMG_1446912883521.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghunJnQhLMWFqU1cgJJ5oaFp2BQiLYMMJW4Fm483pr3crh6kZIr1-mXyZgUEAVR5ZJemFYM9itzRtwGMNqn5Amzua2WieOQ7XpiX0fL8o_Inx6kElIxAhbkubAo77btIquObG_8MhcqqCU/s640/FB_IMG_1446912883521.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">See those girls over there... </td></tr>
</tbody></table>
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<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">It
was going to be a fast race with only about 2 the 20ish km on 'real' trail. I
started fast but that didn't help as the top guys still pulled away. 2 of them
40+ guys... I hadn't seen Nicholas and hoped his new baby had kept him up all
night. .. But no such luck for me he soon caught up. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">With
1km down we turned off the tar and headed up through the farms. Nic was never
far ahead so I kept racing hoping he or one of the other two would crack and I
could move into 3rd.</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis4_JKEp-JJJpi9jL1hgluLCmAVH82jR6uZkOMJF3dMBCCx0sekO0Rp03pt_XbK-YwA7LmlZkG9ucN9y-zCbh_CvuqL7_sHLrTJwNEOr3uypcNabfTa32_WKw9F8rSDOfEJRwct5sCDQSG/s1600/FB_IMG_1446912836173.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis4_JKEp-JJJpi9jL1hgluLCmAVH82jR6uZkOMJF3dMBCCx0sekO0Rp03pt_XbK-YwA7LmlZkG9ucN9y-zCbh_CvuqL7_sHLrTJwNEOr3uypcNabfTa32_WKw9F8rSDOfEJRwct5sCDQSG/s640/FB_IMG_1446912836173.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smile for the camera</td></tr>
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<span style="mso-fareast-font-family: "Times New Roman";"> <br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">away we go...</td></tr>
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<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">We
were now under the bridge that takes the cars to their tunnel. While the cars had
a gentle climb we didn't... I closed the gap to 10m but as we reached the top
he pulled ahead and entered the tunnel 30sec ahead of me.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
turned my headlamp on, but after 100m the tunnel has emergency lights so I
turned it off... </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpxGaL2vkYIfbZhvpsK6YED2nzC1kDgzHBdzTjTiRMjs5gGcybK_9xiQxWGFSF1hMRR8UujRC6JJyYB-pOheWTJe5G_oO1F524eV5YFduC_GXDm5XEZ08z3B_3fXiAx0G-pcSFg7hGgbSm/s1600/FB_IMG_1446905394958.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpxGaL2vkYIfbZhvpsK6YED2nzC1kDgzHBdzTjTiRMjs5gGcybK_9xiQxWGFSF1hMRR8UujRC6JJyYB-pOheWTJe5G_oO1F524eV5YFduC_GXDm5XEZ08z3B_3fXiAx0G-pcSFg7hGgbSm/s640/FB_IMG_1446905394958.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">in the tunnel</td></tr>
</tbody></table>
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<span style="mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">It's
not every day you get to run in a tunnel, let alone one about 4km long. .. With
Nic 30sec ahead and the next runner 30sec behind I was very alone! It was quiet
with only the sound of my feet. It was the longest 4km I've ever run... but
there was light at the end of the tunnel! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">The
eyes adjusted and I headed to the water table looking for the right turn, but
the race turned left and I was caught off guard! Left took us down to the river
and it should have been fun to head down the steep bank, but I hit it
away from the path and... the ground was loose and my foot gave way! </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkxafbf7M_czFmz9dwPz6uy45Vb42UVfVqJQUiXtNMsve0aFaMChnvhiJGno0UDhlMWLmg-SB2AWIBMhHzQSPwKzN1exFkOBaU-1L6Tq_jDuGd2V1DSQ2W5wpm86UzvsIFd6UAomxDVbP/s1600/FB_IMG_1446913159000.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkxafbf7M_czFmz9dwPz6uy45Vb42UVfVqJQUiXtNMsve0aFaMChnvhiJGno0UDhlMWLmg-SB2AWIBMhHzQSPwKzN1exFkOBaU-1L6Tq_jDuGd2V1DSQ2W5wpm86UzvsIFd6UAomxDVbP/s640/FB_IMG_1446913159000.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If Chris had got there earlier he would have caught me in action!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2YNSXN41ObWPztNT8EQvNZQ5Ugbd2cY47UxHf6kp2PAPYFpqJXNQ_jVITxPMVeQY3K8kDf3FQVWVmoJErYUqO09B2Lw_SegJF-DE49LFA1bqbUsdOrMjv-Ozd38aUSq-PxmWKJbT2KJHS/s1600/FB_IMG_1446913149728.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2YNSXN41ObWPztNT8EQvNZQ5Ugbd2cY47UxHf6kp2PAPYFpqJXNQ_jVITxPMVeQY3K8kDf3FQVWVmoJErYUqO09B2Lw_SegJF-DE49LFA1bqbUsdOrMjv-Ozd38aUSq-PxmWKJbT2KJHS/s640/FB_IMG_1446913149728.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I could have come off a lot worse!</td></tr>
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<span style="mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
hit the ground hard and slid the next 2-3meters down... With nothing broken I
got up covered in sand and blood! Both knees and my right hand, but
neither of those bothered me it was my hip that was sore. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
stopped in the river to wash my hands before heading on. I had to walk this and
was overtaken by the leading lady (a top roadie) who had been chasing me.</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
needed the flat of the tunnel to get back into my running. This was easier
going than the first crossing... it must have been the oncoming headlights of
the 1000+ field that were still heading out. Or it could have been the fact that you climb 35m going
through from the Paarl side!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
closed the gap catching Bulewa and passing her I set about chasing Nic who was
atill just out of reach. The tunnel is downhill on the way back so it was no
surprise that I was through quicker and if I was counting right Nic was still
only 30 sec head! </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">More
trail a little steep single track to take us back down to the farms and the
road to the finish. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
couldn't run this my hip wasn't working and Damian who has been running well
took me on this section and sped off. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
tried to chase but couldn't run any faster. I watched as he caught Nic and the
two of them raced to the end... Nic had lots of speed left in his legs to
finish 8th and take 3th old man. With Damian between us I finished 10th and 4th
old man. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Stop the watch we're finished</td></tr>
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<span style="mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Garmin
told me I had run for 83:43 which I had but the 15.9km was closer to 20.5km as
we lost a lot of signal in the tunnel. ..</span></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com4tag:blogger.com,1999:blog-3644415200637808918.post-54492036108176244832015-11-02T10:52:00.000+02:002015-11-02T10:52:03.768+02:00200th HALF<!--[if gte mso 9]><xml>
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12 May 1990 I lined up for my first half, it was Pick ‘n Pay
half hosted by VOB… I don’t remember a lot about that race, but as a 20 year
old doing my National Service, I was gunning for a sub 90. It might have still
been on as we passed the garage on Lady’s Mile heading home, but the legs were
toast and I remember hurting as I crossed the bridge over the M3. I finished
with 92:20.</div>
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<br /></div>
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90min would easily be broken in my next half, in fact I would
run 77:15 at Federated Timbers in Feb of 1991… Roll on to March 1995 and a
windless day in Elsies River. I hadn’t targeted this race, but I was in good
shape… I remember the race had a dog leg in the 1<sup>st</sup> km and while I
made a point of running around the marshal a lot of people took a short cut. Then
I caught up to Julius Oosthuizen and tucked in and behind him! I followed him
step for step through 5km in 16:45 and the next 5 in 16:46 (10 in 33:31). He
joked that I would run a 15km BP if I could hold on… I remember a big Dutch guy
with a black vest running with us as well as one or 2 other guys (one could
have been Aubrey?) we had slowed 16:59 (50:28 through 15km). Then Julius took
the pace again (ok it was from 14km the other guys had let it slip) I just
followed step for step! 3:16, 3:14, we didn’t slow down, only the Dutch guy
stuck with us. The 5km to 20km that flown by 16:13, then I surged passed Jules pushing
for the finish-line 70:07 I would never break 71 again, that was just one of
those days when you are invincible!</div>
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<br /></div>
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Like many of you I loved the half and notched up lots of
them, in 2002 I ran 18! I’ve raced them, winning a couple, Kloof Nek and Hemal
& Aarde neither of which were flat! I’ve run with friends and my wife,
sometimes just for fun and other times to help them aim at BPs… I remember Gun
Run back in 1994, I went out with the leaders and then after 1km I slowed watching
the field go by, I had planned on just running sub 90 that day… But at 3km when
Jenny Bam passed me she said: No Dion you can’t slow down help me run a good
time… 76:15 good enough for you? </div>
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28 Sept 1996 Bonnievale half, a couple of us had gone away
for the weekend, and while I was trying to win the race (finished 3<sup>rd</sup>
in 71:45) I ended up winning the heart of Dawn!</div>
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My slowest half was run in Elgin on a hilly route with Stef
and Mike, and while we were on sub 90 pace till a few km from the end ‘they’
throw in an extra loop making the route maybe as long a 22km so my time of
94:16 could have been something different. </div>
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Then in Dec 2011 after swimming in the dam at Lourensford
half and finishing in 85:08 I noticed that with 182 half’s to my name I had an
average of just over 80min, with only 6 min 29 to make up I set about running
down those seconds with the goal of reaching 200 with an average of under 80! I
cut out the hilly routes and started racing, no more fun half’s. In the next 14
races I would loss time to the wind of Milkwood 2012 and the Slave run been
500m long in 2013… with only 4 to go and carrying an injury I only ran 2 in
2014 losing time in both (I had built up a small buffer). Being permanent number
1 at Landmarks Half I decided that it would be a good race to run number 200
at, so with only 1 half run in the first half of the year I was all set for number
200.</div>
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While I wanted a sub 80 and I believed I could do it I only
needed 83 to keep my average in tacked. I started well and was looking good at
5km at was started the climb, I pushed through UCT, but Rhodes Mem… I was slow
losing 30sec on my splits from other years, so it would be a big ask to make up
almost 2 min in the 2<sup>nd</sup> half… but it was downhill and I was pushing
harder than normal and closing the gap. By 15km it was 67sec to make up but
with 199 half’s in the legs they didn’t want to give any more and those last
5km hurt! I finished with 82:02 in 36<sup>th</sup> place 2<sup>nd</sup> 45+…</div>
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<br /></div>
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Over the years I’ve only been over 90min on 5 occasions while I
broken 80min 119 times… My total running time of 266h38:57 means I still have
1:03 in the bag…</div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSoJUqvLAndqvBUUvCtLV9i4oAafW0b9CbTl2C7GN-CCqVuTRuMy4J5NkTQ_uDSBmriZMVT28wlkgriMJ5ncAN81HgFtLJgZlMtazaHvPgQIsCGvhrYQurkmE4W7iwUxWy6UaZfbR8dFV/s1600/VOB+Red+Hill.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSoJUqvLAndqvBUUvCtLV9i4oAafW0b9CbTl2C7GN-CCqVuTRuMy4J5NkTQ_uDSBmriZMVT28wlkgriMJ5ncAN81HgFtLJgZlMtazaHvPgQIsCGvhrYQurkmE4W7iwUxWy6UaZfbR8dFV/s640/VOB+Red+Hill.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ran a lot of the 200 with these guys!</td></tr>
</tbody></table>
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<br /></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com6tag:blogger.com,1999:blog-3644415200637808918.post-61783438141271622462015-10-12T10:45:00.001+02:002015-10-12T10:45:29.999+02:00Maybe it's not time to put this old goat out to pasture!<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I
don't know why I've missed this race in years gone by but when someone asked if
I was running the goat race, I asked myself: Why aren't I running The La Capra
Goat Race?</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjyGbmbF1s5NEgI1NN64PskQnyYd8JsSjJiUfJ6WsrT_hbabhIB7Hxi7e8NTTrdJrDqG6cXnmawvtTFYaahMpAtLKSZH0q5_aQ82ONDRHtSu199ekSQRVuYRRAH2mmQDDEY3_6MqN8VkA8/s1600/Goat.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjyGbmbF1s5NEgI1NN64PskQnyYd8JsSjJiUfJ6WsrT_hbabhIB7Hxi7e8NTTrdJrDqG6cXnmawvtTFYaahMpAtLKSZH0q5_aQ82ONDRHtSu199ekSQRVuYRRAH2mmQDDEY3_6MqN8VkA8/s640/Goat.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Did someone say Goat?</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Next
thing I knew I had ended and would find myself on the start line of a 28km race
up and around Paarl Rock. 20+ years ago I was running the Paarl Mountain Race,
an 18.4km (in later years a 21.1km) up to the base of the rock itself before
heading back. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">It
was in those years that I was first called a mountain goat! Winning a mountain
series over 4/5 races back in '9<span style="color: #1f497d; mso-themecolor: dark2;">3</span> or '9<span style="color: #1f497d; mso-themecolor: dark2;">4</span></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Now
not only do I enjoy running up mountains but I have been known to enjoy the odd
glass of wine or a beer...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Fairview
is not only known for it's cheese and wine, but also for the GOATS...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">With
a 5, 8, and a 15km race also on the cards I was lucky, one of my trail running
rivals Nic had chosen to run the 15, which he won...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">We
started at 7h30 and while I didn't know any of the guys on the start line that
didn't mean they couldn't be gunning for a win and my wine!</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">A
couple of guys looked the part and as we started I had to see what they were
made of... </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">28km
is long enough too hurt so while I wanted to hurt anyone who dared try and stay
with me I didn't want to hurt myself...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">KM 1
had taken me 6:25 but that had more to do with the 144m climb then me taking it
easy! KM 2 and things eased only 86m climb... I had opened a little lead but
now I was running scared! The fear of been run down had gripped me, because as
you well know: what goes up must go down! </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiONiUWZkrOOpy5IyibQIqNE8wYB2DFP4WeDUfodq5qKD1a02tbyrRrsalUoltkxp9QavnDf9UfcWMPq5wARJygzNmvOulDZIAYAuYwj2FXB2xiudZfWFad8AliDpCY_CvE1qCpTpzocI1i/s1600/FB_IMG_1444626434252.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiONiUWZkrOOpy5IyibQIqNE8wYB2DFP4WeDUfodq5qKD1a02tbyrRrsalUoltkxp9QavnDf9UfcWMPq5wARJygzNmvOulDZIAYAuYwj2FXB2xiudZfWFad8AliDpCY_CvE1qCpTpzocI1i/s1600/FB_IMG_1444626434252.jpg" /></a></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Down
wasn't happening in the next km but we left the farm road (I'm using the word
road loosely!) <span style="color: #1f497d; mso-themecolor: dark2;">a</span>nd
turned onto a gravel
road and as my luck would have it 2 mnt bikers, out for their Saturday morning
ride<span style="color: #1f497d; mso-themecolor: dark2;">,</span> were on the road.
.. They passed me and then the road kicked up again! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Now
the great guys at Contego not only sponsor a couple of us trail runners they
also have a mountain bike team... I wasn't on a bike, but I had Contego's
Mnt bike name to defend... I ran them down.<span style="color: #1f497d; mso-themecolor: dark2;">.</span>.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">My
lead over them didn't last as we crested the hill and headed down. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">With
the bikes gone my thoughts turned to defending my lead. .. While the path
(maybe an old 4x4 road) was smooth it was clay and as slippery as ice! So while
I pushed the pace it wasn't free running, but while I couldn't sp<span style="color: #1f497d; mso-themecolor: dark2;">ee</span>d neither could the
chasers! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Ahead
I could see the path climbing again and when I was there I could look back and
see what the chase group looked like. My lead was safe for now... A little
single track took us down through the nature reserve to the picnic area! Behind
the picnic area… Paarl Rock, so up we went, I was no longer running as the gradient
had forced me to walk, power walk I was not wanting to lose and time to the
chasing guys. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF6VV5Zlt3uiImQ2nb0-EpDH2gza2iQv1IbYTYhJJkaSBcyrT_cRN16ZO54jnThI26zFkJBMqWZcyF05fJ61u_TSpoXcg5f_EphMji2SCEB32os9D4fGZ7fSipnhta5-_vMknzqcJ0fAXr/s1600/20151010_083502.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF6VV5Zlt3uiImQ2nb0-EpDH2gza2iQv1IbYTYhJJkaSBcyrT_cRN16ZO54jnThI26zFkJBMqWZcyF05fJ61u_TSpoXcg5f_EphMji2SCEB32os9D4fGZ7fSipnhta5-_vMknzqcJ0fAXr/s640/20151010_083502.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Boulder hopping!</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">I haven’t been up there very often so I didn’t know what lay
ahead as I scrambled up the giant granite rock. I waved at the marshal as I
reached the top, only to see that after a short decent and a gravel road the
next rock loomed large and they were sending us to the top! This was an out and
back loop just straight up and down, in the last km we had climb about 250m (15min).
I took a split of the 2<sup>nd</sup> placed guy, and saw I had about 4 mins as
he started his climb…</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKvMe0HRZTewx1EAuaJEmsTbe6vV5FGAiIq6lfDzscIR8boDLSar27SWAubuQrVCuNp6U2XZuRsfa-zO4vz2o7D_aI5zPlyXgx_yzGbS1rsQ1yp-WuDDfl1n0cWF3SPCTJWrHWjvnb7jDw/s1600/20151010_084143.jpg" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKvMe0HRZTewx1EAuaJEmsTbe6vV5FGAiIq6lfDzscIR8boDLSar27SWAubuQrVCuNp6U2XZuRsfa-zO4vz2o7D_aI5zPlyXgx_yzGbS1rsQ1yp-WuDDfl1n0cWF3SPCTJWrHWjvnb7jDw/s640/20151010_084143.jpg" width="640" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal">
With 10km still to go and about 400 stairs to descend through
an indigenous forest I wasn’t going to risk falling down those stairs… </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVmY0-aT0Gs2YUSv02E1yAbvQPULRsdaAm3uqs3ks3pceWu6UVjpX6bie5cOMaiycS_0i1fLdAr2Lc2KustwI654jRBtzkWXCz1pH-jQ2UbFHXTxQCW224QWpCHXM2ZioCk-G29ZgvpJXp/s1600/FB_IMG_1444626842906.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVmY0-aT0Gs2YUSv02E1yAbvQPULRsdaAm3uqs3ks3pceWu6UVjpX6bie5cOMaiycS_0i1fLdAr2Lc2KustwI654jRBtzkWXCz1pH-jQ2UbFHXTxQCW224QWpCHXM2ZioCk-G29ZgvpJXp/s1600/FB_IMG_1444626842906.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A Pink Landy taking the stairs</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I told
myself that he had closed a minute on me, so now it was time to race again,
ahead I could see some of the 15km runners turning onto our route, it was time
to stop worrying about who was chasing but time to start chasing myself. The
15km guys had started 30min behind us and I had challenged on of my friends to
a race… I now had to catch her! After a couple of fast km’s the fun was over
and it was back to what we love about trail running… little single tracks that
wind up valleys and take you over mountains… another 9min km (150m climb) and
while I was passing a lot of 15km guys she was still ahead. We now dropping
into the farm again and the 8 and 5km routes also joined us, Now while there
were a lot of guys on the trail, no-one had any problem letting me pass as I
hunted for a win… It was more a case of: WOW you’ve leading the 28 well done.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With 2 hours on the clock I could feel that I had run hard
and it was now time to end… But Garmin only said 24km I didn’t mind as I pulled
into the finish. (looking at the route map and my Garmin map it looks like they
didn’t sent us for a little loop down in the vineyards and back up through a
forest, I didn’t mind)</div>
<div class="MsoNormal">
<br /></div>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-ansi-language: EN-ZA; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-ZA; mso-fareast-theme-font: minor-latin;">I had held onto my lead winning in 2h05:17 (Garmin
called it 24.1km with 1134m climb), Maybe this old man can still show the
youngsters a thing or two!</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJH38x6ljtFwFezY-OscUVyw0Em5r15UoOKpqHdxeMtlFZ96267s2cnsScWI2-CBIprNfWL21UAsJmy4w0zfBLq2nOcZuJkN7N9v7azpsmJgPSM6dc3YZWy6gV82wiD4-R3mj272B5egMb/s1600/FB_IMG_1444627988659.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJH38x6ljtFwFezY-OscUVyw0Em5r15UoOKpqHdxeMtlFZ96267s2cnsScWI2-CBIprNfWL21UAsJmy4w0zfBLq2nOcZuJkN7N9v7azpsmJgPSM6dc3YZWy6gV82wiD4-R3mj272B5egMb/s1600/FB_IMG_1444627988659.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy Man</td></tr>
</tbody></table>
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This journey to Marloth started back in January 1988 when I
hiked the 5 day trail with a couple of friends! All I remember was it was a
trail I wanted to come back too…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then in 2014 Wildrunner put on a mountain series, 3 races, 3
mountains… The 3<sup>rd</sup> was MARLOTH… I was in, Swellendam here I come.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I did get to Swellendam in 2014 but not on race day!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2015 and I was back in Swellendam and ready to race… (is one
ever ready to race something that big?)</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>THIS IS MY STORY:</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We started in the old Drostdy Museumand headed out onto the
quite streets of Swellendam – we had to get to the mountain. I took the early
lead knowing that while the running was easy I had to run…</div>
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<span style="mso-tab-count: 1;"> </span>Some
2.5km later as we left the Town and hit the trails I slowed knowing it was
going to be a long day on the mountain (remember last time I did this route it
took me 5 days!) and I didn’t want to waste early energy.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bernard was the first guy to catch me and I let him pass and
disappear up the trail into the mist! Nic was next… I didn’t let him sit behind
me, but waved him past, he had 4 mins on Bernie in the series and had to keep
him in sight today to stand a chance of holding onto his lead!</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>I hoped
they would push themselves to breaking point and I would be there to pick up
the pieces!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibAp8T6g3EDH3El3WlOrsBdrHbx9b3PcW2uRHWwvhoVN7M047hJ7ntTbNyHAGzQU-u9fyFA0CiikeW54mY4qF_vAM5sHdYccPxcJqrokIcWuiD_0_HMckXVcBXETTvJGDULDmK3V5Qe_tM/s1600/Marloth_AlanvanGysen-22_0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibAp8T6g3EDH3El3WlOrsBdrHbx9b3PcW2uRHWwvhoVN7M047hJ7ntTbNyHAGzQU-u9fyFA0CiikeW54mY4qF_vAM5sHdYccPxcJqrokIcWuiD_0_HMckXVcBXETTvJGDULDmK3V5Qe_tM/s640/Marloth_AlanvanGysen-22_0.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Early days!</td></tr>
</tbody></table>
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</div>
<div class="MsoNormal">
Lucas then joined me and the 2 of us reached the top of the
first climb together, it was now time for running and I took the pace as we
rounded the mountain. I looked at my watch and with the first hours of running
done we had only covered 8km and it was time for the next climb (not that we
hadn’t been climbing all the time!)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Martin
had now joined us and having run the race the year before he talked us through
the climb.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I remember reaching the top of that climb back in ’88 and
seeing the overnight hug down in the valley. We had almost no view with the
mountain covered in mist / cloud. There is something magic about a mountain…
and the clouds would lift and reveal the hidden beauty… across the vally we
could see the trail on the other side. (no sight of Bernie and Nic, they were gone!)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now with something as long as this, you have to run in your
comfort zone and so I like to lead, setting my pace for the climbs and descents…
But today I wasn’t moving fast enough on the ‘flats’ so Martin took the lead
and Lucus followed. I could have gone with, but the idea of running for 7+
hours scared me. (as it should)</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN_D0zJ5eZ340lkGt4sRWIn4YGawT4fLPm6W6TmA-mLhyphenhyphenwwNAY8b2cPngnkoBK_bFVuZqS_g0AWrranCod-WguzS0Uq1wnss4fzsFhz3R8mP27lDbPw2gjDcNK1i-938bFMexPFoq5X6c6/s1600/Marloth_AlanvanGysen-20_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN_D0zJ5eZ340lkGt4sRWIn4YGawT4fLPm6W6TmA-mLhyphenhyphenwwNAY8b2cPngnkoBK_bFVuZqS_g0AWrranCod-WguzS0Uq1wnss4fzsFhz3R8mP27lDbPw2gjDcNK1i-938bFMexPFoq5X6c6/s640/Marloth_AlanvanGysen-20_0.jpg" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
They didn’t disappear but slowly pulled ahead, I would catch
sight of them as they pushed on to the end of leg 1. Andrew was now catching me
and danced down the mountain leaving my old body and dodgy eyes to slowly negotiate
my way over the rocks and boulders…</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2y_gqgpEraTr3mHW_Z9JIQtGoAfc0-T4Cb8mTZmu3ofLiscf70sZFSYPMBDbDR5zz-fM_gMKZzyMtF-uOYxsSBDxKkO6eei9XQ0YKcBGGfTnxNKSeeHmJb8Hk-VsHMs8VeCVtc1bPTsZE/s1600/Marloth_AlanvanGysen-8_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2y_gqgpEraTr3mHW_Z9JIQtGoAfc0-T4Cb8mTZmu3ofLiscf70sZFSYPMBDbDR5zz-fM_gMKZzyMtF-uOYxsSBDxKkO6eei9XQ0YKcBGGfTnxNKSeeHmJb8Hk-VsHMs8VeCVtc1bPTsZE/s640/Marloth_AlanvanGysen-8_1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">End of Leg 1</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>I saw
Andrew reach the check point about 4-5mins ahead of me, but I was still warming
up and the race was a long way from run, so bring it on.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3h30 and only 24.6km done (1760m climb) this race was far
from over… I was feeling fine and ready to tack on the next leg. My memory from
’88 had this leg as a flat section to the base of the next climb… it wasn’t
flat and the path wasn’t easy and I now had a relay runner with me. The two of
us yo-yoed to the climb when I passed him and started up the mountain, with
already over 1700m of climb under us it was going to be easy going!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I could now feel my legs and while my pack was getting
lighter (eating food: energy bars, trail mix, boerewors, braaied ostrich (it
was going down well) and potato salad (note to self not a good idea, to messy!)
and drinking water and TURBOVITE for energy), so the pack was lighter, but it
felt heavier and heavier as I climbed, but that wasn’t slowing me down! I could
feel my heart beating like a wild horse fenced in by my rib cage!!!</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>I slowed
and turned to look at the view WOW… </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxzHfHbgFg-6mmgqMmwl7JmO5flbngDXOYkTtsBVE3_Kg7KYfwzVPnaif-RsVD-cRLw8vBvdJY0twxmZHcWTvqvWoLRQ8754TSCtMfy7G9zVUEcL8rOaLU0bLRS_IfKYsRz-aAoroFgs5/s1600/20150926_102312.jpg" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxzHfHbgFg-6mmgqMmwl7JmO5flbngDXOYkTtsBVE3_Kg7KYfwzVPnaif-RsVD-cRLw8vBvdJY0twxmZHcWTvqvWoLRQ8754TSCtMfy7G9zVUEcL8rOaLU0bLRS_IfKYsRz-aAoroFgs5/s640/20150926_102312.jpg" width="640" /></a></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now to get to the saddle and the ‘flat’
easy running section to the next hut… In ’88 it was 30+*C with NO water in
sight… today it was cold and damp with the clouds coming and going. My easy
going didn’t last long I needed a walk and then one of my athletes, Nick
(another Nick, must be a good name for trail running!) caught up, he was having
a great day. I let him pass and stopped to eat a banana! The relay guy also
passed. But my race wasn’t over and after a photo or two I was on my way again.
After checking in at the old overnight hut I was on my way again passing the
relay guy again…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The climb out of the valley started well and I wasn’t losing
any more time on Nick, the gap was only 2min… but the top of the climb didn’t
come soon enough and I had to back off… I looked back!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp17F-IMg_9qDi_2R0EVIG5htNPw0_5s2Rnqh-eUcexAk1xTUXtuRi96hOy_3tww-st7yVIjd0N3dZ58XWCrHN53Bkr2lUYoDyM6soJm45d5g9rYLfGgSB0DLapew0dyU_TWqihgz5B3Es/s1600/20150926_111614.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp17F-IMg_9qDi_2R0EVIG5htNPw0_5s2Rnqh-eUcexAk1xTUXtuRi96hOy_3tww-st7yVIjd0N3dZ58XWCrHN53Bkr2lUYoDyM6soJm45d5g9rYLfGgSB0DLapew0dyU_TWqihgz5B3Es/s640/20150926_111614.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's the top...</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
The 1<sup>st</sup> lady (Katya) was now running me down and
while I beat her to the top she was light on her feet and danced over the top and
all I could do was step aside and watch this Mountain Princess <span style="mso-spacerun: yes;"> </span>role her kingdom…</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje-HUuTU8DwCfmf1i79gc3BMbZi5wCu52c3h6o0I9J0qVaqe8bggtrXmGWLNXpj88jjjsCZx56IufFdkFYe6sMkjLUqVOHMNqARkFFTxSwbsPuJHeVWQFt_MQtfNZgM3WFHpQ9lGXOKP1p/s1600/20150926_111937.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje-HUuTU8DwCfmf1i79gc3BMbZi5wCu52c3h6o0I9J0qVaqe8bggtrXmGWLNXpj88jjjsCZx56IufFdkFYe6sMkjLUqVOHMNqARkFFTxSwbsPuJHeVWQFt_MQtfNZgM3WFHpQ9lGXOKP1p/s640/20150926_111937.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dancing Queen!</td></tr>
</tbody></table>
<div class="MsoNormal">
I set chase, but it didn’t take long for her to show me who
was boss!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The next check point was at the bottom of the mountain and
with only a couple of km till then it wasn’t going to be a gentle drop (4km and
800m drop!) Finally I could see the next hut and then a mass of relay runners
set off! They were given a mass start so as to get people off the mountain
before dark.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dawn had headed out to this hut to support and was there to
cheer me on… at times in leg 2 I would have like the race to be ending here,
but after a short stop to refuel I was ready to run down some relay runners.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7HmHwd5JNvHxmcnWexJzmWagLb6uedL-oNlPi4pAMuq1F8jkyikVCHpD8xiTZ9sH5h3K_E02sh7SSiC1In-kCRpNbmE7jxZXALVIABPzuixNWq4F4CTYxj8tYHPgYzghYX-26TdQCkQcX/s1600/MMC5.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7HmHwd5JNvHxmcnWexJzmWagLb6uedL-oNlPi4pAMuq1F8jkyikVCHpD8xiTZ9sH5h3K_E02sh7SSiC1In-kCRpNbmE7jxZXALVIABPzuixNWq4F4CTYxj8tYHPgYzghYX-26TdQCkQcX/s1600/MMC5.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">last steps to the hut</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I was now 6 hours into the race, leg 2’s 17km (760m climb)
had taken 2h33, but with only 16km to go, it was doable! Dawn told me that
Katya was only 3min ahead, and since I was feeling good again I set about the
chase. With Relay runners on the path she wasn’t all that I was chasing!!!</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieqiIPLlne56SejJv8HqplO8OSAuLNtMQTRkAtqrxRiWmtE1lkmWd1KaO3-hgw7O4Bxe3Jcfi7K3baAYAFtrMiT1IqTQ2Tk66MEjt4RH9W-8EaXs6LNMwgk22ozt2ZK-WRC_CJeaeCCBgx/s1600/IMG_0534.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieqiIPLlne56SejJv8HqplO8OSAuLNtMQTRkAtqrxRiWmtE1lkmWd1KaO3-hgw7O4Bxe3Jcfi7K3baAYAFtrMiT1IqTQ2Tk66MEjt4RH9W-8EaXs6LNMwgk22ozt2ZK-WRC_CJeaeCCBgx/s640/IMG_0534.JPG" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilMSqpx1810dt0NjIl6V05Eg94qPncECiBhYhUMzEd7IESobm3wBj5Y_K7oOGm1nURpxcoI4f8UYJ86m_UfW3lo0cCx4nrrgSyL0TA2p4zt99eHt75SRRMPt6T7D0fHqY_T4r0tmSPmUdn/s1600/20150926_121334.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilMSqpx1810dt0NjIl6V05Eg94qPncECiBhYhUMzEd7IESobm3wBj5Y_K7oOGm1nURpxcoI4f8UYJ86m_UfW3lo0cCx4nrrgSyL0TA2p4zt99eHt75SRRMPt6T7D0fHqY_T4r0tmSPmUdn/s640/20150926_121334.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I looked back to the start of the last leg</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>On the
first climb I started to run (walk) down the slower relay guys (and girls).
That first climb was fine, but it was on the downhill that I got my legs back
and running was great. I had looked at my race number (the route profile is on it)
and saw that this leg had 2 bumps on it and with one of them already conquered
I was as good as home…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How wrong I was…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I caught Katya at the start of the climb and having run with
her on many occasions the 2 of us started up… and up and up… I kept hoping that
the climb would end, but I could see people on the path above, I looked at the profile
again and saw that this climb short break and then it kicked up again…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Oh dear…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This 2<sup>nd</sup> climb broke me again and I had to wave
Katya on for a 2<sup>nd</sup> time! I stood there for a bit wondering just how
much more of the 3500m of climb was left. Finally it was over, but it wasn’t
the downhill I had dreamed of! There was no path for free flowing running like
the lost down… I reached one spot and just stood there looking it was slippery and
steep I couldn’t see a way down… (maybe my eyes were floating in lactic acid!)
I ended up sitting down and sliding to the river!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At last the turn to take us off the mountain, we were now on
the path we had started on it was runnable and taking us home. Darryn wasn’t
running when he passed me he was flying! I loved hitting the road at the bottom
and with only 2.5km to go I was running again…</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_33u6bhEHQ3WczmXApX6eRNgJjRJ5h6Tubft3mKrtt32wMdnMxS1bl01N9WDYyH6hAFRaOa2sJTS9iZTvVitklSYzY1TDLfpyWN7emZ6x8nPMcqS7q-e-vJF7IarB6fL2AN89c0YXEMxi/s1600/IMG_0537.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_33u6bhEHQ3WczmXApX6eRNgJjRJ5h6Tubft3mKrtt32wMdnMxS1bl01N9WDYyH6hAFRaOa2sJTS9iZTvVitklSYzY1TDLfpyWN7emZ6x8nPMcqS7q-e-vJF7IarB6fL2AN89c0YXEMxi/s640/IMG_0537.JPG" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Garmin called it 57.1km,with 3415m climb and I had been out
there for 8h30:52 my longest run ever!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In summary: This is not an easy flat trail race, if you want
something easy go do The Otter Trail, it’s a well-kept trail and isn’t likely
to chew you up and spit you out…<span style="mso-spacerun: yes;"> </span>MARLOTH
is a mountain trail that keeps reminding you that you are small and those mountains
are big… don’t stand on the start line without doing your homework!</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi8i4af4-YUBaLa5Eso1YlP_ULKy69pav9c61lOTIJjDoBD2CkTDX4lJ5X2hyphenhyphen41RPFd-q8TCCLcFj_ZFabQ8SxjgdLTP4oUB3SsVebmTqY2O8kisCHrvY02pdk1ma7YzEgKFtClJKXh3_/s1600/WR2015-HMC-50.jpg" imageanchor="1"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi8i4af4-YUBaLa5Eso1YlP_ULKy69pav9c61lOTIJjDoBD2CkTDX4lJ5X2hyphenhyphen41RPFd-q8TCCLcFj_ZFabQ8SxjgdLTP4oUB3SsVebmTqY2O8kisCHrvY02pdk1ma7YzEgKFtClJKXh3_/s640/WR2015-HMC-50.jpg" width="640" /></a></div>
<div class="MsoNormal">
</div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com3tag:blogger.com,1999:blog-3644415200637808918.post-81690860668788129262015-09-19T11:21:00.000+02:002015-09-19T11:21:00.763+02:00ONE RACE AT A TIME<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I’ve
been racing for a long time and I never really have been a all my eggs in one basket
kind of guy… That said I don’t race every weekend, while I might find myself at
a lot of races I do use a number of them as training…</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Now
over the last couple of weeks I have spent a lot of time on the mountain
training for an Ultra 55-60km with 3000m climb. Most weeks would start with me
thinking about what sort of route I should run as training! So while I was
thinking wear to run I realized since it was TMC on this weekend I should plan
my route around the race so I could watch / support…</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Next
thing I know I had entered…! Yes it’s now 10km longer than the old days and at
44km a lot longer than I wanted, but a man’s got to do what a man’s got to do! I
didn’t taper, I didn’t rest up, I just told myself: I’m not racing, it’s just
my weekend long run…</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I
lined up with the elites on a perfect morning...<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7Oi5pNVujWHkNEffLKKyGtnOtwvclxBSIzhmrn71lsSqjT6NOHs8pmOCEX3YgO2mDA0_NrTE7k6JeZ1GNZ-p0Z1fgHEDsqTiYuo-M6lxH3VrqvVDaI6Tch7dARiFQMp9C0ESJBG-Z7DF/s1600/FB_IMG_1442176156920.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7Oi5pNVujWHkNEffLKKyGtnOtwvclxBSIzhmrn71lsSqjT6NOHs8pmOCEX3YgO2mDA0_NrTE7k6JeZ1GNZ-p0Z1fgHEDsqTiYuo-M6lxH3VrqvVDaI6Tch7dARiFQMp9C0ESJBG-Z7DF/s1600/FB_IMG_1442176156920.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a start area!</td></tr>
</tbody></table>
Trevor counted us down and I took off 100m dash style... </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQII9hAwYxhFUPr9FQdeWihwgSES5RRiJlpYlVSktYtpBWBv2BgGJSCh5zWlDZQUN0LZjYugZ0FoAe_CjgsyPgaVNA7t2naD02MnZv1A_zfUh8k5E0iD4DLM7_n729j1u7d-MOOrJWAG3h/s1600/FB_IMG_1442176145500.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQII9hAwYxhFUPr9FQdeWihwgSES5RRiJlpYlVSktYtpBWBv2BgGJSCh5zWlDZQUN0LZjYugZ0FoAe_CjgsyPgaVNA7t2naD02MnZv1A_zfUh8k5E0iD4DLM7_n729j1u7d-MOOrJWAG3h/s1600/FB_IMG_1442176145500.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Vivo's are like spikes on a track!</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">That lasted all of 100m to the first hill... There I started to walk, Micheal kept running and broke off the front, Nic and Edson follow and so did a couple of the other guys. I was going to take this easy and after that short hill and the decent that follow we started climbing up to the Signal Hill Rd, I was in no rush and started walking again, infact everyone was walk the climb...</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Once on the road the race started, I counted the guys up front and moved up a couple of places to 10th... With Table Mountain ahead of us it was going to be a long day. Leg 1takes you to the Block House above Rhodes Mem.</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqJuZamdjFpQiuQIN3tbQymT2IJqdV8hClqIjAUthVSElPe8WwTbCQ0TdIm5PRXZCQJAdSmrWsiYORhG64voXHjCvFdM5On6KNHIchMC6iqRJvSHeYSKKEmyk1RL7ozp1iQfh8V5_JNE7q/s1600/FB_IMG_1442241934392.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqJuZamdjFpQiuQIN3tbQymT2IJqdV8hClqIjAUthVSElPe8WwTbCQ0TdIm5PRXZCQJAdSmrWsiYORhG64voXHjCvFdM5On6KNHIchMC6iqRJvSHeYSKKEmyk1RL7ozp1iQfh8V5_JNE7q/s1600/FB_IMG_1442241934392.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Early Days</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I ended up running with Tim... Micheal was out front with Nic and Edson chasing, they had 3 guys not far off and the about a minute back it was my group of positions 7-10... 10th place didn't stay with us long and on the last climb to the check point William pulled ahead.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">62:56 12km run with 600m climb and that was the easy leg...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Constantia Nek here we come... I lead Tim at a comfortable pace and be all means it was easy, this is our home ground! We caught one or 2 people, but they were running one of the relays and it wasn't till Kirstenbosch and the Aloes that we made up ground on 7th... we only took him on Rooikat.</span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I was still taking it easy without racing, walking the steep bits and not letting fly on the downs (PS when racing races that take over 5 hours that's the way you race!)</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdfD2RXEcu7kdh4KHi40kCL5AnQuVCx8jgWPT2whp5TMIOT3vWOZYtvwwDmYY4ZvzVPfRGm7RRgqoMQ1eFpW4FbDiCnK53s2gd8Er_zMK4tUQT80UdCOMwUfW6jfZNPiplMivZCYTu2NaT/s1600/FB_IMG_1442176598076.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdfD2RXEcu7kdh4KHi40kCL5AnQuVCx8jgWPT2whp5TMIOT3vWOZYtvwwDmYY4ZvzVPfRGm7RRgqoMQ1eFpW4FbDiCnK53s2gd8Er_zMK4tUQT80UdCOMwUfW6jfZNPiplMivZCYTu2NaT/s1600/FB_IMG_1442176598076.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gorilla taking a dump (I scared the shit out of him!)</td></tr>
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<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I could see some of the front guys ahead and it didn't look like we were going to catch them any time soon... That said I had already though about that I wanted to catch a couple on leg 3...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Leg 2 was over 11km 71:58 only 420m clim, but lots of single track. one leg to go but still half the race. Dawn was there to cheer me on...</span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">In years gone by I had half my kit out ready for a kit check, but I wasn't rushing, and I waited for Tim who was starting to take strain.</span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Down from the nek we ran together, but Tim wasn't up for the next bit, I wished him well and walked away up the steep hill to the fence. I was alone and while I didn't want to I started to hunt! </span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I saw someone ahead at the top of the forest and while I was carefull not to run I was closing the gap with a bit of power walking! On the single track now a contor to Llandadno corner. i ran relaxed and passed to guys, in fact I was so relaxed I kicked a stone and took a tumble, not once, not twice, but 3 times... Tim had made up ground while I was playing in it and was right with me as we started the climb...</span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdnp0maRhsPSNC7APqC2aTgZoPGIIDr1M6y0r7boOpob1AqgZwHKEWwwnbtmLbnZPwZKjNXlIcPGiY1dC40rItDvsWpJKzJrcc4AbGKNKEm8AqUJbCcgv_FISk39FROIc7apKGH8h2812/s1600/FB_IMG_1442151845211.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdnp0maRhsPSNC7APqC2aTgZoPGIIDr1M6y0r7boOpob1AqgZwHKEWwwnbtmLbnZPwZKjNXlIcPGiY1dC40rItDvsWpJKzJrcc4AbGKNKEm8AqUJbCcgv_FISk39FROIc7apKGH8h2812/s1600/FB_IMG_1442151845211.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hout Bay in the background</td></tr>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">It was fun out there and still a long way to go, I climbed well and closed the gap on a couple of the guys, Edson wasn't having fun... and there on the last climb I saw Nic, he was in 2nd place and only 2 min ahead.</span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">The top is easy and the running is easy... OK that's not true! it's anything but flat and easy, it bumps along over the 12 Apostles on a tiny rocky single track... Run a bit walk over this 'bump' hop down these rocks climb down this cliff face don't get blown off the mountain.</span><br />
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I picked up 3rd place but didn't drop him and the 2 of us stayed together till Kasteels.</span><br />
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span>
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I surprised myself and went down Kasteels nicely, and will 4 hours on the legs I must be getting fit! I hadn't closed the gap of Nic in 2nd, but it was flat and easy to the end from here and I was feeling good.</span><br />
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span>
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">The pipe track would take me to Kloof nek and the last little bit to the finish... Wait... after 2km of hobbling along the rocky path my adductors started to cramp!!!</span><br />
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span>
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">NO NO NO, ok it wasn't to bad I was jogging again, but there a little steep downhill and they didn't like it I had to walk... walking isn't good for your time if you are racing (and I was now racing). I also walked jogged up the other side and There was Dawn and the puppies to cheer me on. Bernie was out on a training run and joined me for a bit as I waved to Dawn... I looked back and 2 guys were running down the section I had just walked, No wait one of the guys was a girl!</span><br />
<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;"><br /></span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Kerry-Ann passed for the 2nd race in a row, she's running really well! Neil, whom I had been running with on the top had now tucked in behind her and took back 3rd!</span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">I was still moving, but slowly and the finish was not far off...</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg51WvzgAoLMK728QonbdPIWjkukEIb7kmXgaI25XOiVNAERXIazgjwCJ2Ubk8iUve7VsJmNcngX66W6r2eA1jdCYHaxvRLnaBxZN97StFa-XpYzcWKyb_X_VIFRjUtRRNnIqHaxZKKyjS1/s1600/FB_IMG_1442236267293.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg51WvzgAoLMK728QonbdPIWjkukEIb7kmXgaI25XOiVNAERXIazgjwCJ2Ubk8iUve7VsJmNcngX66W6r2eA1jdCYHaxvRLnaBxZN97StFa-XpYzcWKyb_X_VIFRjUtRRNnIqHaxZKKyjS1/s1600/FB_IMG_1442236267293.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">WOW</td></tr>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">leg 3 was long and hard 20.7km 2h44 with 1140m climb</span></div>
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<span style="mso-fareast-language: EN-ZA; mso-no-proof: yes;">Now it's time to taper and hope the legs are ready for 55+km (3500m climb) at Marloth in a couple of weeks time.</span></div>
coach dionhttp://www.blogger.com/profile/14464619260070895703noreply@blogger.com2