NO PAIN NO GAIN

I know I was talking about retirement but it's not retirement that I need, just a rest and a visit to a Physio... Yes I have been running these last months with a broken body and it is crying out for repairs!

So after my run up to the mast I popped into the local physio to have my body beaten back into shape. Now you must know that I was born in the 60's ('69) and grew up in the 70's & 80's now, back then it was all:

'NO PAIN NO GAIN"

Now there are times when this philosophy works, but with a torn/strained muscle... Not a good idea... as pain normally means the muscle is put under strain and could be tearing again!!! I don't know how much rest I need, but I've got 3 weeks before my next race so let's see if I can get this fixed...

But before my 3 weeks starts I have a taper week and a little 26km race... I promised the physio I would run slowly and I did... (over 8:00 min/km)

With a week of easy and doing the couple of exercises I was given I was ready to race (slowly) OK we didn't start that slowly with the first 3km under 5min/km but the running was easy mostly on the gravel road below the mountain... Then, yes we went up!!! I was still mixing it with the kids, but I didn't have my climbing legs with me as we climbed to the saddle...

In the saddle

From there we turned left and climbed the West Peak (yes climbed). With 6.5km done (52:30) I was at the top 5min off my fastest time up and 1 min off 2nd pace, couldn't see Bernie in the front. While I was moving a lot better that a couple of weeks earlier at JMC I was still scrambling down like a pregnant woman! (no offence to pregnant woman, but I was being careful and going slowly). I lost 1, maybe 2 place before we started up to the saddle again:

watching my every step!

This time we turned right and headed up to conquor The Dome.

it's gets a little steep at this point!

This was an out and back section and it was amazing to see Duncan (he had taken Bernie who's ankel didn't let him bounce up and down the mountain) hopped down the mountain. (OH to have young legs!)

The views up there are amazing, but there was no time to take them in as...

Katya was kicking butt in the Ladies!

It wasn't only the ladies chasing, the old men were also on their way up. The 2 guys I had been holding onto on the way up were running away from me on the down. Okay running isn't really the right word as I was really sliding down on my ass!! One of the old men, Derrick,  took a tumble and after cartwheeling was able to get up and keep running! Last year and the year before some-one had been airlifted off the mountain after a tumble!

On my second West Peak ascent I run into one of the rocks I had run into on the first loop, you think you would learn!!!

The second loop was great as while I was been caught buy a couple of the Kids I was catching guys running the shorter 15km loop.

With over 3 hours of running under the belt I was happy to still have a little running in the legs!  I really thought a couple more guys would run me down,  but it was me who ended up catching a couple of the guys who had hopped past me on the vertical rocky decent...

Race done 3h32 for the 26ish km  (over 2000m climb) Now it's time to rest, and listen to the physio!!! It's 3 week to my next race and being only 20+km I should be fine with 3 weeks rest!!!

Perfect morning on the mountain!

TIME TO RETIRE or NOT

4 May 2014, it was early Sunday morning with the threat of rain as drove out to Stellenbosch and through to Jonkershoek for the 36+km Mountain Challenge. I knew I was up for the Challenge, but was I up for a race!!!

We ran over that!

With the clouds heavy on the mountain we set off down the gravel road with Bernard setting the early pace. I found myself in the chase pack with 3 youngsters and 2 other old men... The race was on!  I had a great plan and round one was to back off and be running well at the end.

On the start line with Bernard

I let them go on the last 'flat' of the gravel road as they sped up but I found myself closing the gap on the climb. I was feeling great and full of running. We were now on the single track and the guys were flying... Easy does it Coach we will run them down in the 2nd half... Andrew came by in his 5 Fingers, mad I tell you my New Balance 1010's were great for grip and protection!.

Back to the race, and with about 12km gone I had taken one of the kids and it was time to venture into the clouds!!! The climb is only about 2.2km long with 500m climb, now the make things exciting the visibility was dropping with ever meter you climbed. The Kid didn't come with me and it wasn't long before I could see Derrick (a gorilla in the mist!) I past him and set about hunting down the next guy... But I couldn't see anybody! I don't think they were miles ahead, they were just out of sight.

Down load from Garmin

The top of the mountain is anything but flat and we had a couple more tops to reach. I wasn't tired and my legs were sore, they had just stopped working!!! So instead of flying along the flatter bits like the years of old, I run along like an old man. Derrick was running again and caught up again, I let him go knowing that I would catch him on the next climb... (OK I didn't) I was still climbing like a goat, but I could run down hill, and with most of the remaining 17km down hill I was in trouble!

I struggle down to the contour and thought I would pick up the running then, but that didn't happen, all the time guys were catching me. We had now dropped out of the rain and wind. Did I tell you it was like an Arctic storm up there? Well the wind was so strong I had to take off my hat at times! Back to the contour, and while it looked like I was out for a Sunday jog (I hate that word). The short route joined us and they were also passing me at will...

While it was lovely on the mountain enough is enough and I was ready to sit down and call it a day bring on the end. 4 hours 16 min later I was still running (not walking) or should I say jogging as I crossed the finish line!!! I had lost up to 45min in the 2nd half...

Are my days of racing over, is it time to put this old Goat out to pasture?

Now it's the middle of the year and I have lots of races still to run, they have been ended and I have a sponsor to make happy, so one week later I was back in my CONTEGO gear lining up for another Mountain race!!!

The Mast Challenge... 10km 800+m climb, a simply race up. Just how you get down is your problem!

Just Up

Big Steve, and some Kid took off at the start, so AJ, Craig and myself set off after them... AJ soon joined the guys at the front leaving Craig and I too our own battle. We started together till about 3.5km when there is a flattish bit and his leg speed took him clear of me... (the boy is really quick 3:57 for 1500m)

I pushed on up the Monster Hill...

Only half way

Got away from him

Up into darkness

After leaving the Monster behind I saw 'the kid' who had gone to fast and was paying big time...

The 2nd half of the race is tar and through the mist I took a split to Craig and called it 35 sec, but 5km and 400m climb is a long way... He disappeared as we climb higher into the clouds, the cap wasn't coming down I wasn't going to catch him!

Then I rounded a corner and saw Big Steve...(caught him) and I was now closing in on Craig, The road was running out, I needed another km of climbing to catch him, I had worked my way into 3rd (1st 40+) but was still 10sec off 2nd... AJ, well he had miles on us!!!

Fighting to the end

Time to rest before heading down

Steve made it up

After a run down, which in my case turned out to be an adventure on it's own... But I've said enough for one day...

Top 3

EASTER 2014 (OCEANS WEEKEND)

With the training behind us, Easter was upon us... Easter in Cape Town is Oceans weekend, and if you run there is something for your:

• First up is the 56km tour of the peninsula, over the years I've found myself on the start line 11 times, but as the years have ticked by the race has laughed at me, so I don't line up anymore!
• Then about 17 years ago they decided to have a half marathon as well... With 16 000 people on that start line there was no way I was going to be lining up for that medal.
• 5 years ago a trail run was introduced and I was back running Oceans, 23.4km of trail is more my thing now a days... (if that scares you there is a 10km trail as well)
• Oh that isn't all, there are a number of fun runs and even a nappy dash of 56m for those younger than me!!!

I popped into the expo to collect my number on Wednesday...

Only one picture of the expo

 Now since I work over the road from the expo I was back on Thursday to meet friends as they registered.

Friday was race day for us trail runners and at first light we headed to UCT for the start of a little run on the mountain...
The short trail set off first, 400 of them and after 500m they turned off our route, so the trail was almost empty at 07h30 when the gun set us off and like the years before I took the lead... I wanted to see who could run and up the first hill I was joined by 4 guys with the rest of the field left lying in our wake... NO, they were right behind me as we climbed to Rhodes Mem and then left the tar, 1st km down.

The front four raced for the single track looking for position, the race up front was on, I was now left in no-mans land as I opened a little gap. Not wanting to be caught I opened my legs as I reached the gravel road, this took me back into the lead pack and the 5 of us now had a lead. I had made sure of that...

The next section of the race turned up Heart Break Hill (don't think Boston Marathon, think the type of hill your granny gear on your mnt bike can't even get you up!) Lucky for us we turned right Kane, Thabang then Mahlangu and Ben with me breathing hard...

Again the trail eased and the front boys took off, Kane and Thabang, gone... Ben chased Mahlangu a bit, but he wasn't up for the chalenge and was dropped. With Ben now in my sights we turned up the side of Devil's Peak. With all that hard running done I didn't have great climbing legs and was slow in catching Ben, but since the climb was over 1km long I crossed Tafelberg Road before him and set the pace around the mountain. I had planned on catching Mahlangu and dropping Ben...

OK those plans didn't work and Ben stuck to me as I chased hard, but not fast enough to make any difference. Running single tracks at that speed (OK we weren't really running fast) you can't really look back to see who's following or you will hit the ground in a bad way. The contour ended with Ben still hanging on and Mahlangu gone! The next km was up to the sadle and a 170m climb, since this climb had some 'power walking' sections I was able to look back a bit and see Christian chasing hard about 1:15 back (could have been as much at 1:30 at the top). The sadle isn't very big, so within a 100m or so it's time to start down... This was not good, and while I opened 5m on Ben, Christian must have closed 30+ sec on us, (He's young and fearless.)

Now we follow the top contour back around Devil's Peak. Half way round the mountain we dropped to a lower contour and Christian closed again (Oh to be 20 years younger!)

Around Devil's Peak

I was still running hard worried about being caught from behind, I knew he was coming, and I wanted to get past the next down hill before he caught us... We had to if we wanted to stay ahead...

Ben and I starting the decent...

No sooner had we started then Christian passed us, he thought it was a tar road and didn't even slow... passed the Block House he had already opened a minute and there was another 'technical' section to come! we didn't see him again!!!

I hoped his legs was give up and he would come back to us, but as we (Ben was still in tow) climbed 'Bastard Hill' and there was no sight I knew he had us beat... Now how was I too beat Ben?

It looked like that hope was gone as Ben made his move to 'Woodcutters' but I closed the gap and passed him again it was going to be cat and mouse to the end. With the race nearing it's end I saw Dawn in the forest supporting us, not for to go, Ben was back in the lead...

With 50m of gravel before the last single track out of the forest I passed him again then broke him on the down hill the Christian had broken us... Now to hang on for the last km!!!

On the grass to the finish

5th place was mine, and along with that came 1st old man... the route was just over 1km longer than last year, not enough to explain away the almost 10min I had lost the last years time, so it hadn't been a fast run, but I had enjoyed it.

The weekend was far from over with the 21.1 and the the 56km Ultra to be run on the Saturday...

This time I was on the side cheering the masses on. First stop was the 6km mark of the half, WOW 16000 people came flying by and since it was still mostly dark I didn't get to see every one. From there we (My lovely wife Dawn was with me) head to Kirstenbosch and the 16km mark. After watch the front of the field fly by, OK we stayed to see the field till the guys who would finish in under 1h50. Then it was off to the 29km mark in the 56km race to watch the leader come through. Again we didn't get to see all our friends pass, but with the leaders through the marathon mark it was time to catch them at the 49km. Again we hopped in the car headed to our next watching point.

This time it was for keeps...

One by one the tired bodies came passed...

running a couple of 100m with Ian

I clocked 17km running up and down the road supporting friend, and that isn't counting the walking I did with some of the guys who were broken... I like to think my few words helped a couple of them get their medals...

My medla from the trail

That was me weekend...

3 WEEKS of TRAINING

After African-X, like any other good Athlete (and by good I mean well behaved) I took the week off... OK I took 3 days off, OK I still ran but easy, only running 6km on the Monday, Tuesday and Wednesday. Thursday was a really beauty of a day so I headed up to the Block House...

That's Nic, don't think Usain Bolt would have made it up there!!!

I think the legs must have recovered or the brain had stopped working, because with Friday a holiday I had time to head up the mountain... It was perfect up there, not a breath of wind or cloud, and early in the morning I was alone!

Maclear's Beacon

Now with the weekend behind up, and the rest week over it was time to start build-up to Oceans. While I am aiming at the 22km trail race most of my boys have the half in their sights, so the program would focus on them...

WEEK 1: with Monday's easy run behind us Tuesday had us on the road for 3-4 x 2km (90sec rest). (3 for the guys doing the half and 4 for the rest of us.
Wednesday I sent the boys off to run an easy 15km with a couple of long hills, while I ran 15km on the mountain following the Oceans trail route.
Thursday and it was time for the next session... HILLS, Oceans has plenty of hills and the boys need to be able to run up and down! The entrance to Rhodes mem has a long unforgiving hill of almost 500m... I called it a day after 7 reps, I must be getting old in the 90's I would be 10sec faster and run 10 of them...
Since there was a 30km race on Sunday I took Saturday easy only doing 16km (OK I popped up Nursery from home, a 750m climb). As for Sunday's 30km, well it was really just a training run and I was fine until the last 5km (which is all down hill) when my legs got tired so I couldn't pick up the pace and run with Eddie who had run with me till then...

WEEK 2: We changed the 2km reps for miles, and moved to the grass. I was running a little quicker and while I should have done 5 I stopped with the other at 4. (Lazy)
This week I joined the boys on the road, and while they only did 12km I did the full 16km.
Thursday was another long hills session, but we moved the hill to Boshoff Ave. and since it's not as steep the boys were flying on the way down watching their style... I've seen a lot of guys run a hilly race and after hammering the downs they haven't had the legs to run on. My boys should be ready!
I didn't want to drive out to the half on Saturday morning, so I headed for the mountain again. This time over Vlakkenberg, Manganese Mines, up Blackburn, through Silvermine, and back along Level 6 through Tokai Forest.

Love the sunny days

Half way up Blackburn

With over 1000m of climb on Saturday I went flat on Sunday taking Dawn with me, she was on the bike, and had to keep turning back for me!

WEEK 3: We again shortened the reps and this week it was 8 x 1000m (the half boys only did 5, but were flying). Wednesday's 15-16km run was run to 13km and Thursday's hill session was changed to 60sec fast up. I had planned on 15 of them, but number 10 was so slow I called it a day... OK I changed the rest of my session and just add 2 x long hills running them the way I would run them in a long race... (slowly on tired legs)

I'm please this week is over and week 4 is a taper week up to Oceans, I would not have made 4 hard weeks this time round.

Now as for the weekend? Well on these tired legs I'm going to line up for the 10km race and see if the legs will work, before running leg 2 of the cross country relay in the afternoon...

AFRICAN X 2014

I am one of the lucky trail runners here in Cape Town that have a sponsor, Thank you Contego. Now with 2 teams already entered, I wasn't razing my hand and shouting for a 3rd team. I had run last year and we, Ian and I had had great fun so I didn't mind not lining up...

 Then Chad called me, and all that changed, I had a new partner and he wanted to take on the big boys! Chad was a brilliant tri-athlete back when I was training hard and coming no-where on the Cape Town Road Running circuit. Now, 20 years on we looked like a good team.
 

Ready to Go

We packed the car and headed out on the Thursday afternoon, destination Houw Hoek Inn to sign in and meet my partner. After dinner and race briefing I followed Chad home (he lives in the area and we, Dawn and I, were going to be staying with him for the weekend) to meet his wife, his son, his daughter, 4 dogs, 2 cats, 7 chickens, 4 horses, fish, and the snake that was sharing a room with us... OH boy it was going to be an interesting weekend.

Day 1:

32.8km with 840m climb our time 2h29:05

As to plan I took the lead... more to ensure we were in the mix and ahead of the pretenders. With the route starting the same way as last year I didn't want to be at the back of the pack 500m in when we hit the first single track. Plan one had worked well and while it took a couple of km to settle, the top 3 teams had moved to the front with the 3 vets teams (40+) and a 4th men's team hanging on. The pace up front was hard and while this is a trail race, the footing was easy and the going was fast. We were all in it through the first water table at about 10km 41:00.

No slowing these boys

Then, while the pace didn't slow we hit the mountain bike single tracks and we start a little climb.... the top teams pulled away leaving us to fight for 4th overall. It's funny what one starts to think 11km into a 3 day race!!! I could see that the other 2 vet teams were taking a little strain, and I thought, yes we can. Chad was looking strong and I let him set the pace, it was no problem for me.

3 days and almost 90km is a long way and what training should one be doing? that is a post for another day. We now had a gap on the 2nd vets team, by my call about 60-80sec, and in front was the 4th place men's team... At the last water table I grabbed a drink and Chad also drank and then off we went, it was flat, but our pace had slowed, Chad had run out of steam. I could feel Nic and Tsungai catching. Then after leading the 40s for almost 20km they past us. I was pleased Chad could go with them, because, the truth be told I might have broken it I had needed to push the pace.

One hill to go, and the boys were gone, Chad was walking now and looking for energy in his pack... I looked back for the next team, but we were safe and the hill was over! Yes energy was there and off we went down to the finish, 3:30 behind Nic and Tsungai, while the young guns had finished in 2h16:14 miles ahead...

Day 2:

35.5km with 1045m climb our time 3h09:29

To run our own race, sounds easy, but I knew we would be stronger than the other vet teams on the opening hill. So while the young guns set off in a fight of their own the old men settled down to a private war... The plan was good and on the climb we pulled away and climbed up the old wagon trail ahead of the 'old' pack of chaser... Now as we ran through the forests of Grabow to the Country Club the plan wasn't to be caught to early and not to let 'then' if they did catch us pull to far ahead. The plan was going well, we took turns in setting the pace and not for one moment did I think we were running slowly (we weren't) but then the team of Derick and Noel caught us not passing, but letting us take the pace... I could feel Nic and Tsungai behind us. Maybe our pace had dropped and it didn't take long for them to catch and then pass us.

Chad went with them and as much as I wanted I was flat and stuck in 2nd gear... Chad slowed, and while I talk a good game about the hills are coming in the last 10km and they should be toast by then and that is where we make our move...

But the writing was on the wall, as we ran though the water point I stopped for water and a banana!!!! I was up for trying anything... Over the dam wall I took a split 90sec (that was the last I saw of them!) The race was still ours, we were going to run / climb them down. But then we hit the hills and I had nothing, it's one thing to be flat in a race and have to walk to the end, but in a team event... I had to put on the gloves and start fighting. Moving forward was what was important, it was down to damage control and hoping that they had also died. Chad was as strong as Mother Russia, and took my pack to lighten my load. finally we left the mountain and while the down hills were OK the flats seamed ever so long. OK moving at that pace were took ever so long!!!

The last 2km were flattish and the legs cramped (well wanted too) so I slowed and walked a couple of steps, grabbed a drink from my pack (still on Chad) and kept moving...

He ain't heavy he's my brother (taking a drink)

Getting up to speed so we wouldn't get caught...

The finish didn't come soon enough and with 500m to go we were passed by the next vets team, and then on the little single track down to the finish the first mixed team caught us... Now as much as I would have liked to stepped aside and let them pass I couldn't, so I said: I will cramp up it a leave the path please find a way round... They did, she was like a little rock rabbit and bounced passed...

On the finish line I started downing drinks one, two, three, four, then I sat down with 2 more before heading for the grass...

Left it all on the trail to keep the team in the race!

I spend the rest of the day recovering by drinking red wine and putting my feet up... With the bottle finished it was time for bed...

Day 3:

21.1km with 591m climb our time 1h41:14

We were still in 2nd place vets, but 13min behind, so without disaster we couldn't win, but a win on the day would be nice, so we talked and planned our attack!!!

This was a stage more suited for us, 10 km downhills then 10km up hill mostly single track, not easy mountain bike trail, but hiking trail... The first 10km was fast and while the leader were under 34min we passed 10km in 38:06...

In blue today and flying

Nic and Tsungia were 30sec ahead, but then we left the farm roads and headed home, up the trail...

I had legs and took the pace with Chad close behind. We passed and dropped the 4th place open team and caught Nic... Tsungia, and started to open a gap, it was great to be running again after yesterday. It was a good day out and both of us were still running at the end...

1st old men on day 3!

In the middle at last..

We had taken 3 min out of the leading vets team, but that just cleared day 1's loss, we were still 10 min back from the time we (me) had lost on day 2...

It was a good race and I would run again with Chad, but next time I might even try and get into shape...

Thank you Chad and Xpedient for getting me to the start line, and thank you Contego for letting team up with Chad.

LAST WEEK OF TRAINING including ARGUS

No not the last week of training, just the last week of hard training before African X... with one week to go it's time to taper and let the legs recover from what I have been thowing at them!

With this last hard week being full of the exciting things that us runners do I had sessions of 1000's on the track and 2 min hills at Rhodes mem, then for good measure I run for over an hour mid-week and then unlike other weekend which would find me spending half (if not all) of the morning on the mountain, I was on the road...

Saturday was the VOB 15km race and for therecord I ran with a friend and finished is 55:03, I did surge to chase a couple of 40+ men, but felt my calf, so backed off...

Sunday I cycled the Tandem down to the start of the Argus to join 35 000 other cyclists for a little ride around the Peninsula. My 15th tour with Dawn on the back. It was great fun and I will be back for more.

Dawn took the car to the start..

With the weekend behind it was time to rest / taper, or just plain old take it easy..

THE DATE

With African X only 2 weeks away my partner thought it was time for the 2 of us to get together... We have never run together, and only raced against each other a couple of times and the last was over 2 years ago!!!

We had to be careful, this friendly run to get to know each other could become a clash of testosterone, two alpha males going for it on the mountains:

We met at UCT and headed off on the gravel roads to Kloof Neck through Deer park... When I planned the route I thought the gravel roads would be a good idea as a start so we could run next to each other and chat about the up coming race! This only work to some degree as neither of us would let the other lead, or even be half a step in front. This I like to think was our way of showing each other that we were up for the race that lay ahead. I can tell you now I don't normally start a 3 hour run that fast, but... This was my mountain...

From Kloof Neck, we took the Pipe Track to Kasteels, Single track, so I took the lead. To lead the way, this was my route, way would I take the lead to slow the pace!!!

The bottem of Kasteels was half way in distance, but with the mountain still to cross we would need more than the 75 mins it had taken us to get there. The glove were now off as we climbed the 440m to the top of Kasteels:

Smiling after hearing that was the top

Now we needed to get back to UCT, so we headed straight over the top with Nursery Ravine in our sights. Things were civilized on the road next to the dams, so I decided to show Chad why I run on the mountains, and it's not to race...

It was a date, we had to look at flowers!

After a slow run walk along the aqueduct we turn right onto Smuts track and headed for Nursery

Top of the world

Then is was a knee breaking decent to the contour path before the run back to UCT...

Things had gone well and after 3 hours on the mountain we were still talking and running, maybe this African X thing is going to work... Are we going to win? well I think the kids are going to keep the old men out this year, but if one teams slips up we will be there to pick up the pieces! what about the old mens race? That my friends is going to take 3 days of hard racing to lift that crown, it looks like all of us are going to find ourselves on the start line Zimmer Frames and all!!!

With Chad back home and Sunday morning on us I found myself at the start of the Milkwood Half... I was putting in a weekend of training to see if the old body was us to 2 hard days before the race... After a beautiful on the mountains it was road, road and 21.1km of road, but not just any road, the wind swept roads of Kommetjie and Scarborough:

Note my hair... (Good Picture Peter Kirk)

The four of us ran together till about half way when Richard and Byron (my athletes tucked out of the wind behind us) dropped off... I won't ly I know I had run the day before, so I let Warren take the wind most of the way back and we finished 8th and 9th (2nd 40+) in 83:11...

This weekend is easy on the legs and then it's time to TAPER (yes that swear word) and race...