Further Than Far

Three Peaks

2011-11-08T06:40:00.000+02:00

Well my first big run since my calf accident also has the distinction of being the last big run before I head out to Nepal next week.
Three Peaks is really not for everyone.
As I started out at 5:00 on Saturday morning, we had to weave in and out of the 24 hours party people congregating in Long Street, watching all these funny people in lycra and backpacks heading up towards to mountain.
From the start, I found that my heart rate was way too high for the pace I was running at, and I started struggling to breathe.
Heading up Devil's Peak was quite a slog, and I started feeling headachey and short of breath. It's funny how your mind takes over and can become a huge asset or more of a liability than actually just not being fit because immediately I started thinking about bailing on the race. Touched to top of the beacon and on the descent I found myself alone on the trails. Its a very unique race in some respects because of the limited number of entries, you can run large sections of the race without seeing another runner for a long time.
I made up my mind to do the second peak, so that come what may I would have at least gotten a good training run under the belt. I must admit that I think felt worse trekking up through Deer Park than I did going up Platteklip.
The weather across the table top was quite eerie, very misty and very cold, and thankfully I started seeing other runners start appearing out of the mist on the way back from Maclear's Beacon.
A strange thing started happening on my way back to Platteklip, I felt my energy levels start to pick up and descending the gorge, I started feeling a little bit like my old self, and I started passing people for the first time that day.
I took the path down passed the wash houses and by the time I hit Orange Street, I somehow started feeling back in the driver's seat and made the decision to see this one through. The slog up through town to the German school is never pleasant but I ran street lamp to street lamp and hit Tafelberg Road sooner than expected.
I decided to take the steeper, shorter route up Lion's Head and then scramble up the chain section to the peak rather than running around and doing the stairs.
Touching THAT beacon was AWESOME. I started cramping a little in my quads on the way down, but on the slightly flatter gradients, I found some better running legs and managed to put my third Three Peaks to bed. Suffice to say that i fell asleep very very early on Saturday night. But happy.

Countdown Begins

2011-10-31T08:31:00.000+02:00

Howsit! Attaching a photo of Kit Purchase Part One!
Time is running down very quickly to the kick off of Nepal 2011, and I must admit the nerves are really starting to get itchy now.
For those of you who don't know (and haven't had to listen to sob stories hehehe) I tore my calf pretty badly in September, and haven't been able to run until fairly recently.
The race itself has become a very different animal, hopefully one that I get to tame.
(Seriously, that sentence actually didnt sound so cliched in my head.)
I am very proud of my Bear Grylls knife hahahahahahaha.

Trainigs been ok, been trying to do what I can that will give the best training without doing too much damage to the calf! Unfortunately because of it, I've had to deviated quite a bit from my normal training program, but luckily been keeping Ian in the loop and adapting as I go along.
My biggest hurdle will definitely be the pack and its weight.

Anyway, this weekend is the BIG tester - Three Peaks. It's gonna be slow, and will mostly hurt, but going to see how I fare through it.

Huff and Puff

2011-08-29T17:12:00.000+02:00

Howsit?
The Monday after Puffer and I feel WRECKED.
I think it actually started with a bit of a tummy virus because I felt like crap from the start and the day just got progressively worse!!!!
Puffer really is an amazing race, but it's beauty is only matched by the sheer nastiness of the course if you're unprepared or not well.
I must admit that I had actually made the decision to bail out of the race at Constantia Nek, I was dizzy and I could not run, my legs felt like lead.
The cool thing for me was that the people who saw me in trouble were so encouraging that I felt almost as if I couldn't let them down, and I suppose it's wrong to finish something like this for any other reason than for yourself, but that ended up being my "dangling carrot" especially on the solitary march across the mountain.
This weekend represented the first of three big block weekends, and although this one ended with a bit of a whimper, I am looking forward to recovering and getting onto Nepal !

Check out this video clip of the contour path above Chapman's Peak Drive

2011-08-07T23:43:00.003+02:00

This video was clip is taken from a run a couple of weeks ago but I thought it made for interesting viewing!

The Longest Day

2011-07-31T18:11:00.000+02:00

Sitting at home now, the day after probably the toughest event of my life.

We met at the Yacht Club in Hout Bay on Friday night, just before eight o'clock.
The evening was cool-ish, but I think we had all dressed quite warmly and after the send off, the four of us probably got about 3 kilometers before we had to stop and take some of the layers of clothing off.
The first two legs went by without too much incident, it steadily became colder, but by the time we got off Table Mountain, it was about 2:00 and it dawned on me that Leg 3 (or leg one to the single way racers) would be tough, and it was - the slog up to Suther Peak just went on and on and you can feel the strain it takes in your legs. I think everyone was in pretty good spirits as we headed back to the harbour and the entourage that we knew was waiting for us.
We waited to be scanned, and reluctantly began the trip home (by leaving home, ironically).
I knew half way up to the Radar station that there could be a very, very likely scenario of me not finishing the race as it fully dawned on me what this undertaking REALLY entailed.

There's a little bit of humour in that when we reached Suikerbossie, most people asked if we were alright (kind of redundant consider what we were attempting to do, and what we had just done) because we looked tired and pale....

The sight of the climb up Llundadno corner is enough to make anyone pale on a good day to be honest and we took the climb really slowly. By this time we had split into Janette and Eric up front and Rob and I trailing slightly. I had gone through a nauseous patch just before the Radar station and was trying to conserve energy - oh and yes, I was f****** :)

The trip across went by ok-ish, but the new loop seems to take forever and if it weren't for a strategic Bar One consumption, it might have ended quite badly. Back at Constantia Nek, we were greeted by Chris with the food, and luckily Sonia who offered soup and egg mayo sarmies.

We heard that JT and Eric were about an hour ahead of us at this stage and so happy to hear it, Eric and JT are going to kick ass at Puffer and Tuffer respectively.

By this stage, my knees had taken strain from the descent to the Nek and all the hopping over rocks going up Vlakkenburg seemed to be accompanied by an "ow" or "oomph" sound. Vlakkenburg is never an easy climb at the best of times but was soooo relieved to get to the tar road at the top and take the path off to begin the descent to Manganese Mine.
To be honest, I am really happy with the way the run went to Manganese, it was pretty good for two guys closing in on 80km.

Of course, I had always reckoned that the trip down to canon was the final indignation of a really tough race route, but changed my mind in that once you've crossed the beach, the final indignation is actually the slog across the river before heading home to the finish line in a princely 20:43:59.

No finish line has ever seemed sweeter!!!!

As per Coach Ian's instructions, going to take a bit of a rest week this week and see how it feels this weekend.

The race would not have been possible without firstly the brilliant support of Chris and Mike, (those night sections could not have been that great) Eric (for the constant support along the route and those awesome trophies and for masterminding the snoozefest on Suther Peak) Janette for not only the support on the day, but all the support in the in between times as well) and Rob for making it another awesome run and getting me through it.

Almost time

2011-07-26T13:28:00.000+02:00

Hi everyone
It's almost time now until Double Hout Bay trail challenge!
Been a busy work week - luckily the good kind of busy :) so don't have to worry too much about getting large amounts of training in.
Busy trying to finalise last minute arranagements - meeting Claire, the race organiser tonight to sort out any last minute details.

If you haven't already, please join our facebook group for updates!

Some more photos

2011-07-17T20:22:00.004+02:00

Weekend

2011-07-17T20:15:00.003+02:00

The weekend came and went in a bit of a blur.
I must admit that I am feeling the effects of the greater distances now - been quite tired this week and yesterday's run around the peaks of Hout Bay had me drawing on every bit of energy I could muster - BUT we got some amazing photos!!!
Because I was tired, I started running stupidly and went over my ankle a couple of times - not badly thank goodness but just enough to know that I need to concentrate of lifting my feet higher and landing flat instead of toe striking.

I slept in a little this morning and ran this evening, a bit of a sunset run and the last one for Sarah who is returning to the States tomorrow. Hopefully the work week is a little more chilled this week and not as much travelling (I hope).

Anyway, enjoy the photos!!!

On the Tar!!

2011-07-15T09:28:00.003+02:00

Howdee dudes.

I guess time is really getting short before we take on the the Double. O my word my heart starts pounding just thinking about it. I have just got to hope that my injured calf holds up! Chris Allan seems to think I will be fine in time which is great news. I have been sent to the flat road to run .... its almost like being sent to the naughty corner hehehehe. Hopefully I will be back on the trails this weekend.

My taper might not be quite as planned. I will have to see what coach Ian says.

Tonight will have to be flat road again. :)

Ciao for now

R

Knysna 2011

2011-07-10T19:48:00.002+02:00

Just come back from Knysna, had a pretty good training week and a really great getaway.
I managed to do a really cold Featherbed trail run, made all the better because I managed to see that the route looked like for the first time, since I did the night run last year and could see ANYTHING.
It really is one of the prettiest!!!

Joined the local gym in Knysna for the week, so managed to keep the gym stuff up as well, and the training week cumulated with the Forest marathon. I took it as a training run, and felt really good at the end, no soreness or delayed onset, so I was pretty pleased with that! Even managed to go to the after party without any side effects.

Next stop....Double Hout Bay!

Double Hout Bay Challenge

2011-07-10T19:46:00.001+02:00

We've just launched a FaceBook page Double Hout Bay Challenge - which is going to be the next challenge.
Not much time left for this now, but I think its going to be something really special.
More details to follow soon!

Back into the swing of things

2011-05-24T07:29:00.002+02:00

Had a good solid week of training under the belt, including a very, very cool night run on Friday night! We started leg two of Hout Bay Trail Challenge at about 5:30 and saw an awesome sunset! Climbing the ravine we had to switch the headlamps on and ran in the dark from the top of the mountain. What an experience!!!!!! Obviously it was a bit slower than usual but lots of chatting and laughs!
The rest of the weekend was a mixture of trail and road and looking forward to another night run this weekend.
Going to Johannesburg in the week but planning the week's training around it!

April Wrap Up

2011-05-04T10:09:00.002+02:00

Ok, ok, I know, its been LONG overdue,but here goes.....

So IronMan has come and gone and I've had my rest (recovery) and am chomping at the bit now to start the trail season.

IronMan was an interesting experience this year, and although it rates as one of the worst times I've done on the Port Elizabeth course, it probably was one of the best that I've experienced.
The beginning of the swim was pretty horrible to be honest - my swim is not what it used to be, so I started slightly further back.
Unfortunately, this meant that I was deep in the crowd and I had to sit up gasping for breath half way to the first buoy, my asthma kicking in big time and just the general panic that I haven't felt in YEARS since I started triathlon.

I kept on keeping on, but could not find an open patch of ocean to swim in until I started back towards the pier.

The second loop of the swim was awesome, I swam on my own, and felt like I could do another loop, I had finally relaxed and found that inner patience that I am only now starting to realise that you need for the longer events.

I started the bike probably more excited for the bike than any other IronMan that I've done, I think purely for selfish reasons, but I was so proud of my bike with Rob's tri-spokes, although using them came at a horrible price with Rob having to pull out due to a calf tear. It was a pretty sh*tty feeling, but I guess it is what it is....and I was so grateful for the support along the way.

Even though I was excited for the bike, I knew that my bike training was minimal at best, so pushing on the first loop would have disasterous consequences. I knew I had it in me to finish the bike, but not to finish fast, so I made the decision to spin the first 14km to get up the "climb" on the PE course and the ride where there were "free" miles. I had a bit of a scare on the first descend as I felt my tubby start to slip out of the X-Lab cage at the back, another minute and the tubby would have caught in the wheel...so I stopped and adjusted and then set off.

The first loop went by rather slowly in fact, but just kept.

I must admit that I was starting to hurt at the end of the second loop, and stopped to talk to Rob and Chris and eat lunch - and by eat I mean force food down my gullet and started on the third loop, which seemed to go by quite quickly.

I was far, so very far from comfortable, but I guess you just learn to deal and kept pedalling.

Got off the bike, and I must admit I started wondering how much running I could honestly do, I had started cramping a bit on the bike and the cramps I knew are ALWAYS my downfall on the run portion of IronMan.

I guzzled through a recovery drink and started out on the run course.

Now I have to take a moment here and say that I need to be honest. I did not run fast, I did not run as I know I can do, but somewhere I found a pair of running legs, and I ran - and this will probably sound a bit negative - but the reality was that I wondered when the wheels would fall off - but none the less I ran and kept on.

My objective was to run water station to station which I knew where 2km apart and it worked. I grabbed food and kept stuffing food in for most of the course - I tucked some pringles in the run special needs bag - and I think it made a difference.

It was GREAT seeing Ian in the university section, he gave me an awesome coaching pep talk as only Ian can.

Ian and Chris in front of the hotel was also a great land mark to get to!!

I also made an effort to smile and acknowledge as many of the people on the course that I could recognise, just as a mental thing, so I could work out position, etc and everyone was very encouraging. An odd thing is that I caught up and ran with a girl I hadnt seen or spoken to since my matric farewell (how odd is that???)

With 6km to go I worked out that I could make it under 12 hours if I pushed, and I made the decision to run a bit faster, I just felt that my legs had it in them. Unfortunately, two km in my tummy decided to give me the finger, as I think the extra effort made everything juggling around in there a little too uncomfortable and I started getting sick.
I dont really regret the decision, it was a good risk I think, because I knew if things went bad I would still finish, but I was a little disappointed that the last 4km took so long, but I finished none the less.

I wasnt all that stiff the next day, the strange thing is that my sunburn ended up being the most painful momento I took away with me, and I am going to have that burn for a long, long time.

Hahaha

Thanks to everyone, Velocity Sports Lab, to coach Ian for getting me there across the finish line.

And to Piggins and Wolverine for everthing in between.

:)

Almost Time

2011-04-04T22:47:00.002+02:00

Last week before the race now, bike is being serviced and going to have to get some nutrition to take with me.

Blues Traveller

2011-03-30T15:57:00.000+02:00

Howdy from Johannesburg!
Am (hopefully) leaving for the airport soon - flew into Lanseria airport yesterday morning and had the hardest landing EVER, the plane actually BOUNCED!
Tough day at work yesterday and was in quite a down mood - first in a long, long time.
Today's been a little better, added quite a bit of value at the client and got to a couple of other things as well, but unfortunately NO training today and tomorrow - only going to get home at 11 tonight :(
Hopefully can do something tomorrow!!!

News from Nepal

2011-03-28T15:23:00.003+02:00

Made it through the last biggish weekend of training, again it seemed to be a bit of an effort - had a bit of a tummy bug still over the weekend, but managed pretty much everything.
Was quite excited on Friday though, I got email from Racing The Planet regarding Nepal and the first bit of info that they are releasing.

Check it out.

Several from the management team recently returned from Nepal where a final review of the course and logistics was completed. We were together with our local course manager, Karma Sherpa, who has summited Mount Everest three times - you can read an interview with Karma Sherpa here. The course is spectacular winding through small Nepalese villages, alongside stunning rivers and steep hillsides, all in the shadow of the world's highest peaks.

Below are some notes on various aspects of the course, advice for your training and preparation, and some recommended equipment.

Altitude
The course is not planned to exceed 3,200 meters / 10,500 feet above sea level at any time; however, there are many climbs and descents. One campsite will be at 3,200 meters / 10,500 feet. The course will start and finish very close to Pokhara, which is only 800 - 1,000 meters / 2,600 - 3,200 feet above sea level (lower than Kathmandu), and the lowest part of the course.

Temperatures
Daytime temperatures are likely to be in the region of 20-30°C / 68-86°F. At night it will regularly go below 5°C / 41°F and could get as low as -5°C / 23°F (although 0°C / 32°F is what we expect). While the daytime temperatures are not too high, do not forget that the risk of sunburn at altitude is still a concern. Be sure that your sunscreen and sunglasses provide suitable protection from UV rays. We also recommend that cover your skin with a long sleeved top and have your neck covered (e.g., legionnaire cap or a Buff in conjunction with your cap). Your clothing should, where possible, have UV protection included.

Terrain
The terrain is varied with narrow paths, steep steps, slopes, grassy areas and jeep tracks. Much of it is up and downhill but there are a few flat sections which are run-able. You will be crossing many rivers on suspension bridges that are characteristic of Nepal - these can sometimes be located high above the ground (one, in particular, is 250 meters / 820 feet long and 150 meters / 490 feet above the valley below). The footpaths going up and down the mountains are generally made by the local people - they can be uneven, shallow (i.e. only a small area to put your foot) and slippery.

Training Tips
If you have not started to prepare already, we recommend that you do so soon. It is suggested that you carry as little extra weight as possible, either in your pack or on you, to help with the hills. We also suggest that you include, if you have not already, hill training and steps into your training plan.

Training Camps
RacingThePlanet, The Outdoor Store, offers training camps and personalised training plans specifically designed to prepare competitors for RacingThePlanet events. The next training camps will take place on 16-17 April 2011 and 21-22 May 2011 in Hong Kong. You can sign up for the training camps or purchase individualised online training packages through The Outdoor Store. We will also likely be offering a training camp in the United Kingdom later in the summer.

Equipment to Consider Specifically for this Course
Compression Tights / Socks - the large amount of time spent going up and down hills will take its toll on your calves and thighs. Compression garments can help to minimise muscle fatigue. Read our expert article on compression garments to understand more how these can help, including the ways in which compression can reduce the effects of delayed onset muscle soreness (DOMS). There is a wide range of compression garments to choose from, including the brands CWX, Skins, 2XU and Zensah.

Trail Shoes with a good grip - slippery surfaces on steps and other parts of the course mean that a shoe with good grip is important. Trail shoes are recommended with Gore-Tex or non-Gore-Tex. Montrail and Innov8 both have models with good grip, such as the Mountain Masochist.

Powerful Head Torch - when on the course in the dark, it is very important that you have a strong head torch with new batteries. This is even more important than at a 4 Deserts event as the course can be difficult to navigate in the dark. Suggested head torches include Petzl Tikka Plus and Princeton Tec EOS. Smaller head torches, such as the E-Petzl, are not suitable.

Waterproof Bag - while rain is not expected during the event, the course is located in a region that does receive rain and snow melt -- anything can happen, and the last thing you want is a wet sleeping bag. It is not compulsory, but we do suggest bringing a waterproof bag. There are options for very lightweight bags, such as the Sea-to-Summit Ultra-Sil Dry Sack or Outdoor Research Durable Dry Sack.

Warm Hat - temperatures are expected to get as low as 0°C / 32°F at night, in particular at the higher altitude campsites. It is important that you bring a warm hat (a fleece hat is recommended) in addition to the cap you will wear for sun protection during the day. Note that a Buff cannot serve as a replacement for a warm hat. Some examples of warm hats include Icebreaker Pocket 200 and Mountain Hardwear Micro Dome.

Namib challenge

2011-03-24T17:24:00.000+02:00

Incidentally the Namib challenge starts this weekend!
Good luck to Linda, Kris & Jonathan - and to all the participants!!!!

I am sooooo busted

2011-03-24T17:14:00.003+02:00

It was with great shock to see when last I blogged.

Ooops.

Ok, to brief it, I've been working my ass off in the ass end of the world (in Worcestor of all places) on a new project for a new client. It's been a tough go of it prohect wise, and just when I was finally starting to see the light, we finsihed one project and jumped straight into the next, but at least business is good :)
I've been trying hard to fit my training in around this, sometimes more successful than others, but last week ended up being a bit of a disaster, after not training for three or four days, I came down ith a hectic stomach bug that had me absolutely floored. I was supposed to do the West Coast marathon, and made the executive decision to just CHILL and do my own thing without answering to anyone or a program.
It turned into quite a nice training weekend after all of it, I jumped on my bike - and believe it or not - but manage to go down most of the hills with only touching brakes about 15 to 19 times - hahahaha well not quite that bad, but anyone who has ridden with me knows that I have always been a bad at the downs, and since my accident I have just been plain SHIT, but I think I moved back to just plain bad on the bike on Saturday. Not to say that I wasnt stuffed after, and my tummy wasn't great, but managed a longish run on Sunday and even an open water swim.

Tail between my legs, I sent mail to Ian on Monday morning, it must have been a bit of telepathy, 'cos my mail left just as his "Where are you, what have you been doing, have you fallen off the face of the Earth" email came through.

Expecting the worse (hey, this is me after all!?!) he actually said that I probably did the right thing and not to try and play catch up with the training, so back to scheduled programming this week and entering the taper phase. (Gulp)

Time to start planning food, kit, clothes, etc - have a couple of ideas.

This weekend, I wasnt to use to test my bike stuff out to make a decision what wheels to ride with.

Anyway, hopefully I can get my shit together to blog more often, will try not to be so bad and take sooooo long.

Till then

me

News from Atacama

2011-03-07T21:13:00.001+02:00

Just a quick update from the Atacama crossing in Chile, looks like Angelique Tostee is kicking some ass out there!!!!!

13:15, Monday, 7 March 2011, Stage 2: At 12:40, 69 were through CP2. The latest to arrive included Ben Aldous of Australia and Seranica Williamson of Canada who came in together, and May Okabe of Japan who was smiling as always and paused just long enough to fill her water bottles. Just through CP3, the two top ladies, Nahila Hernandez of Mexico and Sophie Collett of the UK. Still in third place for the women is Tostee Angelique of South Africa.

Dishclothes and Wiers

2011-03-07T12:24:00.002+02:00

I think everyone has to have at least one session when you think the world is going to cave it - I think it's like food for the soul on race day and you feel really crap and you think back to THAT session when you just felt rotten.

Well Saturday was it for me.

From the time we left I just KNEW this was going to be a tough day and it got tougher. I couldn't keep up with the group from about the third kilometer and I got horribly dropped. Anyway, decided to just stick it out and see what happens.
What happened was that it got worse hahaha, but I stuck it out - going a little shorter than what I intended, but it was a choice of either shorter or bailing and I do NOT quit.

Thinking of it now, even feeling bad and tailing after the main pack on Saturday, I was still moving at a respectable pace (I'd like to think....)

I basically crashed for the rest of Saturday, I almost felt like I was getting sick, and to be honest I was a bit worried about Sunday's session if I felt that bad. Anyway, Sunday rolled around and I must admit I had totally wooden legs and was very tired, but didn't have that feeling like saturday where there is not NOTHING inside.
Did a decent bike - the roads were PACKED with guys training for the Argus - and a solid run.
Was a good group of people to do it with as well, so am very happy that I made the weekend intact :)

Hot Hot Hot

2011-03-03T10:21:00.003+02:00

The week so far has been interesting - I've been busy at work - even managed to do my first month end on my own.
The training has been successful - sort of - have not reached the proper distances as per program on some of the sessions, but doing the best I can under the circumstances.
The weather in the first couple of days has been Cape Town summer - Tuesday especially was 42 degrees when I left my client in Worcestor to race back to do my long run - Tuesday was a bit of stress bunny day - when you've got a commitment after work and you watching the clock knowing its a two hour drive back home. Anyway, done and dusted and looking forward to the weekend now.
On an amusing note though - and here's where a little back story comes into play - I have two messed up shoulders, one where the collar bone points freakishly skyward and another that I hurt as a combination of my neck injuries in my bike accident and a trip down the Zambezi (don't ask) anyway, I can't really do backstroke in the pool as my arms don't bend backwards without a clicking, grinding sound that I could seriously do without, so I just do crawl when we have to do backstroke at squad - btw I actually suck at all other strokes except crawl, I learnt to swim very late in life - but last night I attempted to do butterfly.
Well I got two strokes in when my right shoulder clicked out AND my neck went into spasm, and I am waiting for it to loosen up a bit so I can click it back into place.
All this exercise is particularly bad for one's health hahhaah

Weekend

2011-02-28T10:17:00.003+02:00

Haven't blogged in a while, yes I'm very guilty!
Had a bit of an interesting week, work-wise - did my first month end for Dark Horse Consulting, and had a 13 day on Friday, so ended up missing two or three sessions in total last week.
I was worried that it would end up being another missed session when I got up on Saturday morning - the wind was howling so badly - and the trip from Hout Bay down into Camps Bay turned into a trial by fire - at some stages I just wanted to stop and get off, I couldn't keep the bike straight, the wind usually gusts off the mountain side-on, heaven forbid one should be using a pair of deep sections on the bike :)

Once we got through Camps Bay, it was more settled and ended up riding through to the Atlantis turn off on the R27 - it was a pretty big group and we all knew that once we turned around, the real work would begin. It was a SLOG.
But I just concentrated on sitting on my bars and turning over and try not to think about the wind. I think it eventually becomes a head thing to just try and shut it out (pretend you're riding up a looooooong hill)

One the way back up Suikerbossie, I think the week and the lack of proper nutrition caught up with me - I went a little hypoglycemic, when you starting feeling a bit chilled even though its hot and I personally start getting the shakes.
But just kept it steady and I suppose that eventually you will get to the top.

Down into Hout Bay, and another loop to make up the final distance and another long ride in the bag! (Thank goodness)

West Coast Wind

2011-02-27T12:10:00.002+02:00

Sat morning 5am and the alarm goes off. Faaaaaaaaaaaak here we go. I can hear the wind gusting outside. I think to myself if we get more than 100km in on the bike today we will be lucky. I wanted to sleep on but knew I would miss out anf kick myself later if I wasn't there.

5:45 we are at Velocity Sports Lab ready to to start riding. A few guys and chicks pulled in and the by the look one everyones face I could see that no was that keen to brave the wind let alone face it on the windiest stretch of road in the Cape ..... The West Coast Road!!!

The stretch of road down to Camps Bay we were met with terrible cross winds I actually contemplated changing the route but once we had made it down to the Vida we had settled down and started to find our rhythm.

There were about 20 of us which was really cool it always makes it that much more pleasant when you are in a group. A group comprising ... multiple Ironmen, people who have raced in Kona, people training to tackle the Pyrenees mountains and guys putting in the distance for their first Ironman. A great group.

The ride out was comfortable with a nice tail wind and my bike after its set up felt so aero. It really has made such a difference. We went through Koeberg reserve and then a further 5km down the W coast road. We turned ........ HELL ........ hahahaha okay not so bad. We worked in a team riding back towards Cape Town.

In strong winds I always try to ride lighter gears and keep my cadence higher ... it always makes the work feel less and it saves your legs.

Eventually we arrive back at the Vida in Camps bay for a quick re-fuel before tackling Suikerbossie.

The run on Sunday a bit of a mixture of trail and road. we parked at Constantia Nek and ran the green belt down to the Vida in the village (funny how many times I am riding or running to Vida ... I think I have a problem) to meet Ryan for his Vida run. It was great fun and we got about 2.5 hours on the legs. SATISFIED with that.

Later today will be a quick gym ..... no point in doing Ironman if you don't look good crossing the line!!! hahahahahaha.

Ciao for now.

RobbieG

The Weekends long ride

2011-02-21T22:16:00.002+02:00

Hey dudes

Well after the the fun and games with U2 it was time to really test the new set up of the bike. Ian lifted my saddle by than more than 10cm!!!! Okay this seemed way to much for me - but sometimes you just have to take a leap of faith in life..... and leap I did. I am so glad that i did! At first I felt really odd on the bike but then quickly realized that it was almost as if my bike was forcing me onto my tri-bars ... to the extent that even on uphills where I would normally stand or at least move to my other bars, I didn't. AERO!!!

We rode the West Coast road again it was very windy but I guess no better way to test your new position. I felt comfortable the whole way .... on the whole a success.

This is going to be a biggish week. Beginning to settling into the training routine now!!! :) I am looking forward to this weekends big bike again. Still struggling with running distance. Hopefully I can turn this around now.

Ciao for now

RobbieG

Big Friday

2011-02-21T16:57:00.000+02:00

Ok, so the weekend was a bit of a blur, so much happening.

Friday night was the U2 concert, and it turned out to be everything I expected - what was cool was that the setlist was a mixture of the back catalogue stuff and some of the more recent - apart from Hold Me Thrill Me Kiss Me Kill Me (purely because it was probably the only thing that Batman Forever had going for it), there wasn't much from the mid to early 90's experimentation music. Not that I minded, but it stopped after Zooropa for me.
Went to the Fez after the concert and only got home at 04:00 so I had no choice but to sleep in for a bit, which meant that Saturday's training hurt a little bit hahahaha

You know how there's always someone out there who is crazier, faster, whatever whatever?

Well met two people this weekend who are doing things that are just totally out there!
Firstly met someone who is going to kayak around Iceland with David Grier. Don't have their blog details, but will put a post up when I do.
Then met George Scola who is walking from the northern most border of South Africa to Cape Point, 2222km, in aid of the Stroked Recovery Foundation (www.strokesurvivors.org.za).
George is being supported by Ray Chaplin who is about to start his own undertaking - the first human-powered vertical circumnavigation of the world - basically circling the globe by bike or in the case of water crossing, a pedal powered boat!

It was really inspiring to meet people who are so strong minded and who are doing something they believe in.

He also has a website - follow it on www.raychaplin.com

So back to business:

The long ride yesterday was a good one.

Firstly I have to say that the new bike setup is amazing - when I got on initially over the weekend, it felt weird, almost like I was going to topple forward, but yesterday I settled in and I must admit that I felt very comfortable and at ease - the great thing is that by the end of the ride I could have gone on for longer, which is ALWAYS good sign - and I think when you can have a good session like that, its always mentally so rewarding because it puts you in such a good place. Training is tough enough.
So a BIG thanks to Ian for the setup, I am so looking forward to everything now!!!!!

Bike Fit

2011-02-18T11:02:00.002+02:00

Sitting at Ian Waddel at Personal Best watching him transfer parts and fiddle the F.I.S.T. (Fit Institute Slow Twitch) bike as we do my bike fitting. The FIST bike setup was the brain child of Dan Empfield, who invented the very first triathlon time trial bike, which was Quintana Roo. Ian's spent time outside Los Angeles mastering the technique and know-how of how to do this and apply to bikes here. The cool thing is that he has a database that based on your specifics, he can recommend the ideal bike for you as each bike brand has a different set of geometry.

What I will take away from it is a set up precise measurements that suit my body type that theoretically I can apply to any future bike I may ride, which I guess then takes the guess work out of things :)

I will send through a couple of photos as we move along

we have a program!!!!

2011-02-17T09:48:00.002+02:00

Howdee all

Last night I had an awesome squad session with Rob Mannerswood. He knows how to get the best out of a person. Push you to a point of exhaustion, but you enjoy the ride. Lots of backstroke though, not my favorite! I know its very important for injury prevention .... but it still sux .... hahaha.

I have just revieved the next months training program from Ian. It looks hard but do-able. I am feeling amped and ready to take the slog on

R

The Atomic Bomb

2011-02-16T16:26:00.002+02:00

1 x Red Bull
1 x Coca Cola
1 x Cheese Griller

This will get you about 40km extra on a bike but then drop you like a ton of bricks.

No nutritionists will recomend it! :)

Todays plan - Squad swim and then a spin session afterwards. Very windy today ...... I know I know wind makes your strong blah blah, feelinf a little lazy today and also found out I broke my toe on ...... ummm :) ..... the run yesterday.

R

Greetings from Durban

2011-02-16T14:29:00.000+02:00

In Durban today, its hot but have had a really good day so far, things look very promising.
Just not sure how much training I am going to get done - did bring my running shoes though!!!

Midnight Hell 2010

2011-02-15T23:14:00.001+02:00

Just found out today that the Midnight Hell run has been cancelled for 2010 due to flooding. A little disappointed, but I guess this means that I should use the time and put a long ride in

Back To Basics

2011-02-15T23:00:00.002+02:00

It's been quite a while since my last blog post here! And a lot has changed, so here's a brief update.

After waking up almost at the eleventh hour, realised that its time to say goodbye to the "Fat And Jolly" festive season thing - considering it's mid February - I mean how long can you ride THAT horse - and start training again.

In the meantime, I came back from Egypt, decided to quit my job after almost 8 years of being there from the beginning when we started the company - and strike out on my own with my own company, so starting a new company and training is going to be quite an experience.

And now, its time to start (albeit a little on the late side) training for IronMan South African in April - there's a countdown that's looming a little too large for my liking on the top of this blog!
After that, its the start of the trail season, which will eventually lead up to what I am soooooooo excited about - the roaming race in the Racing The Planet series is in Nepal this year, and I managed to get a spot. I have always wanted to see Nepal, and after having done the Amazon and seen the Pyramids, I get my chance to tick off number three on my list - can't wait, but there's a crap load of training that needs to be done in the mean time.

Met with Ian last night, who once again takes the reins in an attempt to steer the process - I think Ian has his work cut out for him for the IronMan section - my main concern is that since my accident a year ago, I have been very, very nervous to get back on the bike and its showing in my rides at the moment - I am very hesitant and a result my handling skills are nowhere!!!

He's suggested that I come in for a balancing session of sorts to try and sort out the handling thing, will keep you updated!
I am off to Durban tomorrow - quite tired now, had a nice long run tonight - but have a 04:00 morning to get to the airport in time - gees that's early!

Signed up the Ian Waddell - wooo hoo

2011-02-15T16:34:00.002+02:00

Okay ...... so we are 8 weeks out from Ironman. Things are starting to get close and I am starting to get nervous. You know that feeling when exams are looming and you havent studied ..... well that where I am right now. Luckily we met Ian Waddell last night who is putting together a plan to get us to Ironman and beyond. He worked wonders in Namibia ... and Ryan Sandes seems to be doing okay, so this is way forward. Ian will do a full TT bike set up on Friday for us. He is, I think, the only person in SA certified in TT set up. I hope this will take 1 hour off my Ironman time hehehe.

Anyway off to try get a long run in. It is frikken hot out there!

Chat soon

RobbieG
stb

I'm Baaaaaaaaaaack

2011-01-10T09:22:00.002+02:00

Howdee dudes and chicks

Just a quick blog to check to see if this is working. Its time to get this off the ground again and do some serious racing. 2011 is going to be a big year filled with Ironmans, Hell Runs, Tuffers and Racing the Planet Nepal.

Yahoooo

R

Stage 5... done (with serious speed!)

2009-05-23T12:35:00.002+02:00

It can't be a good sign about my cooking if Rob manages to do so well in the desert without any properly prepared meals , it must mean my cooking really really sucks!

But they did it again!

Brilliant performances on I am assuming on very hungry tummy's! It sounded like a very tough stage (again) with 21kms of mainly dune running.

Results
Pos Competitor Stage 5
2 Ryan Sandes 2:07:00
10 Rob Graham 2:34:15
31 Andrew Espin 3:27:30

Pos Competitor Overall
2 Ryan Sandes 25:32:04
13 Rob Graham 36:10:42
34 Andrew Espin 41:20:51

They are on their way to the finish now - a 10km run to the town of Luderitz where they will be destroying the pizza and beer offered to them as they cross the finish line.

I am so very proud of them - Rob, it seems like he is just getting stronger and stronger as the days gone by. Andrew is also doing exceptionally well and keeps on amazing us all.

If you want to shed a tear or two , go read ryan's blog on his website on his about the 100km stage(www,ryansandes.com ).

I hope to get the results for stage 6 later today . And see them back in Cape Town tomorrow , whooohhooo

stage 4 ...done !

2009-05-22T09:36:00.002+02:00

So the 2 boys not only finished the 100km stage , they WAXED it !

The results were finally updated last nite :

Rank Competitor Stage 4
1 Sandes Ryan N. 11:36:52
17 Graham Rob J. 17:09:15
31 Espin Andrew M. 19:38:20

And overall results after stage 4:

Rank Competitor Overall
2 Sandes Ryan N. 23:25:04
16 Graham Rob J. 33:36:27
36 Espin Andrew M. 37:53:21

So I think we got to go out and buy some champagne ...

Today was suppose to be a 28km stage but the latest update said it has been shortened to a 21 km stage , lots of dunes and sand today, it possibly will hurt after a 100km's.

Lets wish them a no chain day , xxx Carla xxx

stage 4... no updates yet

2009-05-21T15:38:00.002+02:00

I am still waiting for updated results from stage 4 to see how andrew did, but the organisers have decided to keep it a secret... not funny when you anxiously waiting.

The organisers have updated news highlights a couple of times - I will extract some highlights on what happened out there yesterday /today:

1) At about 4am this morning (Namibia time)- ONLY "32 competitors have crossed the finish line after 100km of pushing on through the night." The rest is still on the course.

2) At about 8am " 63 competitors have arrived at camp 5" The rest is still on course. 24 hours later from start time yesterday.

3) Dr. Allen Chen said, “we are seeing a lot more chronic stuff now. Blisters are getting worse, shoes are absolutely filled with sand and there have been cases of tendonitis and obviously, dehydration is a major issue.” Competitors are receiving the best care possible, and looking better for it.

4)And finally we hear something about Rob! And I qoute...
" Rob Graham (South Africa) commented, “it was a long haul, and definitely the most difficult day of my athletic life,” but then conceded that the landscape was, “stunning.”

5) At about 10am this morning: "There is a confirmed drop-out rate of 25%, and more than 100 people stayed overnight at check-point 18. All the competitors who opted to spend the night at check-point 18 had to leave at 0600 in order to continue."

6) I read on one person's blog that they were apparently going to get onto a bus at 3am the morning of the 100km stage to travel to the starting line.

I must say if I was there I would have not been impressed by the 3am wake up call , a 4 hour bus ride and then a 100km stage. Oh and for good measure add 43 degrees heat. The 25% drop out rate is understandable.

I do not think I can check the website one more time ! Chris (the physio), Eric Tollner and I have been checking that website continuously for any signs of life but I think we are now starting to hallucinate as the long wait is now taking its toll on us.

Hope to get some more news later ...

stage 4 update

2009-05-21T08:25:00.002+02:00

Rob has finished the 100km stage in a time of 17h09 ! I think he is about 17th now , but results are a bit of a mess , so not confirmed yet .

Still waiting for Andrew's results to come through though .

It looks like the majority of the field is still out there , they have 2 days to complete the 100km stage so today will be a rest day for Rob who finished at about 1 o clock this morning !

Ryan and Salvador ( the leader) finished the 100km stage together , sharing the 1st place for the stage ! Ryan is a machine.

The high temp for the day was recorded to be 43 degrees, so the day could not have been easy.

Stage 3... done (with excellence!)

2009-05-20T09:02:00.002+02:00

Stage 3 was predicted to be a fast stage... and our boys did exactly did , they went fast .

Ryan came 2nd , just 5 minutes behind the winner , leaving him in 2nd overall , with only 19 minutes seperating the two... how awesome !

But then there was Rob... he came 12th for the stage with 4h19 (!!!) and that leaves him at 20th overall . Grrrrrreat performance from the mobsta !

Andrew also had a brilliant day with a 4h55 split and that pushes him up to 39th position !

Today will split the boys from the men - with the 100km stage starting in about 5 minutes time, but I am sure our boys will be just fine.

Rock on, Carlagirl

Stage 2... done !

2009-05-19T08:52:00.002+02:00

So stage 2 is done !

Another superb day out yesterday in the 38km Stage 2 in what was described as "basically a day of rock and then sand”, the competitors were asked to make their way through three stages of rocky terrain, following a 60m sand dune, the group’s first introduction to the Namibian sand dunes that they will tackle later this week...

Rob and Andrew both seemed to have good day , Rob finishing 22nd overall ( 5h52 for the stage ) and Andrew moved up to 43th position (5h59). Ryan won the stage which is fantastic and I am sure Rob and Andrew would have celebrated with him last night!
With exactly what they would have celebrated I am not sure , maybe they went all out and mixed 2 different flavoured rehydrates togehter ...

I am sooo proud of them :)

Today is a another 35km section and tomorrow is the dreaded death march of 100km's !

Rock on, Carla

stage 1 .. done

2009-05-18T10:59:00.002+02:00

Results in from the Namib last night after a very tough stage 1 through the Fish River canyon that saw plenty of competitors withdrawing and some even spending the night down in the canyon!

Ryan Sandes came in 2nd, only 24mins behind a "very determined" Salvador Calvo from Spain. "Ryan confirmed that the canyon section was, “tough, and might have chosen to drive it.” Sandes is running with overstretched ligaments in his right ankle. “At least it isn’t broken,” he said."

Rob come in at 19th positiom overall in a total time of 6h14 and Andrew in 54th in
7h19.

To put it in perspective, the latest runner in in 202nd position finished in 15hrs, 12mins, and according to the web, there is still a competitor out there waiting to come in (this was at about 11pm...)

The webpage is not updated regularly as the organisers are having problems with the reception.

This morning saw the boys starting stage 2 at 9am , another 40km's or so , but hopefully a less technical day !

(Thanks to Eric Tollner for writing the majority of this update!!!)

Cheers Carla

The boys have arrived in Namib

2009-05-15T15:43:00.003+02:00

Just to let you all know the boys have safely arrived in Namib and is currently going through the dreaded bag check. I hope they had all that the organisers required!

Rob has been allocated a special race number , # 69! (Mmm, always a lucky man!)

I will keep you updated as much as I can during the next week with any news that I receive ...

Cheers, Carla (Rob's real wife and stand-in wife for Andrew)

PS : Due to logistics and bad planning I have to use Rob's gmail address for blogging here - so sorry if this causes confusion ... but it could be worse , you could be running 270km in a desert for 6 days... )

Gremlins

2009-05-14T11:26:00.000+02:00

HI
Some gremlins with the link I just posted, so I've put the link to the results page just under the countdown banner.
This will redirect the page to the Racing The Planet: Namibia results page where you can view the full results!

Andrew

Results

2009-05-14T11:20:00.002+02:00

Hi
If you'd like to follow the results, use the following link:

This is also available on the top right hand side of the page!

Update Update

2009-05-14T10:50:00.000+02:00

915-14-May: The course has been modified and is now expected to include a 100 kilometer stage (Stage 4), followed a stage with nothing but dunes in what course director, Dave Annandale, calls, "the most beautiful landscape I have ever seen." Volunteers are undergoing training for RacingThePlanet: Namibia 2009, and competitors are beginning to trickle in throughout the day.

RACINGTHEPLANET is a unique category of rough country footraces that take place over seven days and some 250 kilometers in remote and culturally rich locations around the world. Competitors must carry all their own equipment and food, are only provided with water and a place in a tent each day but are supported by professional medical and operations teams.

EXCITEMENT OR FEAR

2009-05-13T20:49:00.002+02:00

Which is it? A bit of both!!

Well guys its getting close now. One 30 minute run left and then down the gauntlet. hahaha.

I went to Ian (Coach) today who did a muscle balancing to see if all my muscles were firing properly ..... well 12 out of 42 groups needed to be balanced. It was a very interesting experience and the first time that I have ever had this done to me. Tomorrow night is time to pack bags... then repack bags .... then pack again just to make sure. I hope I remember to pack my shoes in. hahaha. I wont forget food!!

All my patches have been ironed onto my shirts ... I guess I'm an Ironman then ... hahah .... watch this space my friends .... when we get back another adventure lurkes... :) :)

I'll try beg borrow or steal a pc in Nam to keep you updated before we run!

Cheers

R

Packing List

2009-05-11T16:07:00.002+02:00

Started going through the items to pack last night - these include:

Backpack
Sleeping Bag
Myoplex
Future Life
Smash
Knorrox
Perpetuam
Game
Rehidrat
Freeze Meals
Bars
Jels
Biltong
Nuts
Headlamp + backup
Batteries
Compass
Safefty Pins
RTP Patches
Nationality Patches
Knife
Whistle
Survival Blanket
Cap
Sunglasses
Lightweight Jacket
Tights
Fleece Hat
Gloves
Long Sleeve Shirt
Short Sleeve Shirt
Shoes
Sunscreen
Blister Kit
Talcum powder
Medication:
Anti-inflammotory
Neurofen
Norflex
Immodium
Valoid
Broad based anti-biotic
Electrolytes
Red Flashing Light
Waterproof Bag
Socks
Gaiters
Flip Flops
Lip Sunscreen
Insect Repellant
Eating Utensils
Bowl
Ziploc bags
Toilet Paper
Wet Wipes
Towel
Toothbrush/toothpaste
Transact patches
Leukotape P
Vaseline
Buff
Disposable Camera

Well suffice to say that most of this is probably going to end up being turfed because it won't fit into the backpack. Ha Ha - how you like?? The food and race aids that are in powder form - we will wait until after registration and begin to portion out into plastic ziploc bags - because we'll have to go though customs and the last thing we need is to be stopped because we're each loaded down with plastic bags of suspicious white powder.
I think the rest will have to be on taken on an essential/non essential paradigm basis. I suppose one can get carried a bit too carried away trying to cater for every eventuality, but gees, its hard.

I am also attaching a google map of the terrain for stage one.

Stage Descriptions

2009-05-08T18:59:00.001+02:00

Stage 1: Fish River Canyon, approximate distance – 40 kilometers

After spending the night at Camp 1, “Africa’s Grand Canyon,” tucked away in Namibia’s great natural wonder, the Fish River Canyon, the 2nd largest and deepest canyon in the world, and the largest in Africa, RacingThePlanet: Namibia 2009 commences. With breathtaking scenery, competitors will start a deep descent into the canyon where the ground will be uneven and rocky and there may be multiple river crossings and climbs depending on the water level. The canyon is teeming with exotic flora and fauna, and there may be sightings of wild zebra, baboon, oryx and other animals. More than 350 million years old, this ravine is made up of spectacular, rich orange hued, horizontal dolomite strata, and hot sulphur springs which at times can be rough and broken. After exiting the Fish River Canyon, competitors will head towards Camp 2, which is named “Southern Cross.”

Stage 2: Leopards & Cheetahs, approximate distance – 42 kilometers

The high, forbidding cliffs of the canyon give way to the scrubland of the African Bush in Stage 2. Ground varies between hard, broken rocks to hardened riverbed sand with wet patches. There may be a few ascents up loose, sandy slopes as the path through this area of the African Bush mostly consists of winding roads traversing small mountains and hills. Competitors may be lucky enough to catch sight of a few leopard or cheetah tracks on their journey. Camp 3, is named, “Nama,” after the indigenous tribe in the surrounding area who form a majority in this part of the world.

Stage 3: Huns Mountains, approximate distance – 39 kilometers

Stage 3 begins with large flat areas and easier terrain than the previous stages skirting the Huns Mountain range. Derelict dwellings populate the dirt roads winding through easy to medium ground up and down small rises. There may be a descent into a riverbed, as well as rocky, broken ground with the occasional scramble, towards the end of the stage before returning to easier flattish ground. Camp 4 is, “Quiver Forest,” so named due to the native Quiver Tree, an indigenous succulent that grows in this area.

Stage 4: In the Footsteps of the Bushmen, approximate distance – 40 kilometers

The route through Stage 4 continues through the African Bush, following easy broken road meaning a moderate pace may be maintained. Although the path may at times be uneven, it is expected to be a quick stage due to the long areas of flat and gentle downhill passages through lunar terrain. As Stage 4 progresses, there are plenty of animal tracks and even a few prehistoric rock drawings to be sighted. There are only predicted to be a few small inclines, although there may be patches of rough sand. Camp 5, the eponymous “Springbok” is situated in an area where the local species of deer herds in numbers.

Stage 5: Out of Africa, approximate distance – 80 kilometers

Stage 5 will have a complete change of landscape as competitors make their way towards the stunning but harsh Skeleton Coast, where some of the largest and oldest sand dunes in the world exist. The sand dunes are typified by their bright copper tones, as the mineral and metal deposits in the sand have oxidized over time, thus signifying their immense age – some of them reach up to hundreds of feet high. There are areas of the Skeleton Coast that competitors will pass through, that no human foot has ever landed before, due to previous diamond mining restrictions in the area. Soft, loose sand dominates the stage with wicked winds expected. Camp 6, “Skeleton Coast” is located near a purpose built wind barrier constructed by the local team in order to provide shelter for the competitors at their last campsite.

Stage 6: The Diamond Trail, approximate distance – 20 kilometers

Stage 6 kicks off with a very sandy coastal track bringing competitors, at times, very close to the water’s edge. The notoriously windy Skeleton Coast, and sometimes an impenetrable fog can form making visibility difficult – the Skeleton Coast gets its name from the high number of ships that wrecked in this inhospitable part of the world. The coast is mostly flat, but occasionally relieved by rocky outcrops and small, rolling hills. The land that competitors pass through was previously diamond mine territory. Eventually, the coastal track will lead competitors into the picturesque, historical town of Lüderitz where the race will end with great fanfare.

News update from Namibia

2009-05-08T18:58:00.002+02:00

Hi
We received email today with the following news:

Dear Competitors,

Our course director, Dave Annandale, is currently in Southern Namibia
putting the final touches on the course. He is reporting that it gets down
to almost 0 C (32 F) at night and reaches between 35 and 40 C (95 - 104 F)
during the day. He is also now reporting very light winds in the early
stages of the course. Remember that it is likely to be very windy on Stages
5 and 6. We have updated the website with a brief description of each
stage. A complete Course Book will be provided to you in Namibia.

We also wanted to clarify two Mandatory Equipment List questions that we
have been receiving. 1. You must bring a pair of tights (or long pants) to
wear, and you must bring a lightweight jacket with lining (or a lightweight
jacket with base layering underneath). It gets chilly at night, and since
it gets dark before 6 pm each day, some of you may end up spending part of
every stage in the dark. Please see attached Mandatory Equipment List with
Tights and Jacket items clarified.

WE HAVE OUR KITS

2009-05-08T10:21:00.002+02:00

Hey Guys

I hope all is well. Great news .... Andie went to collect out race kits yesterday ... and they look soo hot, even if I say so myself!!

Watch this space for photos's!!

R

News Update

2009-05-07T14:12:00.000+02:00

RacingThePlanet: Namibia 2009 gets underway in just two weeks with two hundred and fourteen (214) competitors from 38 countries expected to participate including a record number of past champions who will be vying for top places

(9 May 2009, Hong Kong) -- RacingThePlanet is set to stage its next endurance event in Namibia on 17 May 2009. Traversing some of the most spectacular dunes and stunning landscapes of the oldest desert in the world – the Namib Desert, RacingThePlanet’s six stage, seven day, 250 kilometer self-supported footrace, features a field of 214 from 38 countries. The event kicks off with a steep descent into the Fish River Canyon, the second deepest canyon in the world, an area rich with local wildlife such as Mountain Zebra, Giraffe, Oryx, Steenbok, Springbok and even leopard. Competitors will make their way through the African bush traversing lunar landscapes and over some of the most demanding and challenging sand dunes in the world to finish at the Skeleton Coast in the charming town of Lüderitz.

The field of 214 features a record seventeen (17) former champions including 27-year-old Ryan N. Sandes of South Africa, who has won two previous RacingThePlanet events and 60-year-old Marco Olmo of Italy, a recent champion of many top ultramarathons. Seven teams will be competing including a four-person team from Israel, a Spanish team, a father/son/daughter team, a Japanese team, an HSBC bank team, an American/Danish team and an all female team. A record number of women will be competing with 54 on the roster. The largest contingent of competitors hails from the United Kingdom with 58, and a record 63 competitors are coming from Hong Kong.

Many competitors will be raising money for charities including Briton’s Mark and Philipp Mosimann, brothers from the United Kingdom who have already raised more than US$50,000 to support an Operation Smile mission in Namibia; American Norman Waite, a banker with Nomura in Hong Kong, who is hoping to raise US$250,000 to support the Otto Wong Neuro-Oncology Clinic; and Garrett T. Quigley, Zein J. L. Williams, Gordon D. Oldham, Douglas H. Maclagan and Stephen R. Moore, who are supporting the Child Welfare Scheme in Nepal. More than 60 competitors will be raising money for local and international charities.

Thanks to the unwavering support of the Namibia Tourism Board, the Ministry of Environment and Tourism and other government agencies in Namibia, competitors will have access to some of the most remote and pristine areas in the country, and will be the first ever humans to have crossed parts of the landscape.

Competitors in RacingThePlanet: Namibia will have access to a cybertent which will feature fifteen Intel-powered Classmate laptops. RacingThePlanet has utilized these laptops for the past year, testing and validating the devices for use in rural schools. The laptops have become a key resource for the event. Breaking news from the field will be sent utilizing these Intel-powered laptops and BGAN satellites.

Omaruru Beverages (PTY) Ltd. of Namibia will supply competitors, staff and volunteers with nearly 18,000 liters of OASIS® Natural Mineral Water, the most popular water in Namibia.

Website coverage of RacingThePlanet: Namibia can be found at www.4deserts.com/beyond/namibia featuring hundreds of pictures, breaking news texts, daily journals, video clips, field updates and full results.

About RacingThePlanet
RacingThePlanet® is a unique category of rough country footraces that take place over seven days and some 250 kilometers in remote and culturally rich locations around the world. Competitors must carry all their own equipment and food; they are only provided with water and a place in a tent each day but are supported by professional medical and operations teams. RacingThePlanet is international; the events typically involve competitors from over 20 different countries who are able to mingle around the campfires and in their geographically mixed tents. Currently the events consist of the 4 Deserts, a series which encompasses the Gobi Desert in China, the Atacama Desert in Chile, the Sahara Desert in Egypt and Antarctica, and a fifth event which roves to a new location each year. Time Magazine recently ranked the 4 Deserts #2 on its list of the world’s top endurance competitions.

RacingThePlanet also maintains an online store which carries only the best products for endurance events, travel and the outdoors. The store can be found at www.racingtheplanet.com

New Logo

2009-05-07T12:50:00.003+02:00

Let us know what you think of our "Further Than Far" logo.
Apparently our race kit is ready, and I am quite excited about picking it up.
Will post photos of the kit as soon as they're done!

Swimming

2009-05-06T20:56:00.001+02:00

Howdee.

Been swimming a few times this week just to keep things ticking over. I think I have the majority of our stuff for the race ..... getting close now!!

Good luck to everyone who's leaving for Africa X. I hope its a kick ass race!

R

Weekend Photos and Final Peaks

2009-05-06T09:55:00.007+02:00

Hi
Here are some photos from the last of the 32 Peaks.

Tuesday

2009-05-05T08:51:00.002+02:00

Quick swim this morning - my arms hurt a bit from gym yesterday, but felt good.
Yesterday was probably the first day in months where I had a moment to take lunch and get a couple of things for next week, and its surprising to see how many things are ticked off on the list already.

Another Taper Weekend

2009-05-04T09:29:00.002+02:00

Hi Guys

I hope the weekend was good! We had a great run with Kent on Friday morning - his last being a single man!! We stuck to the Greenbelt - I must say I ran this EXTRA carefully because could you imagine the embarrassment of being this "Mountain Man" and falling over in the mud of Greenbelt in front of Triathletes- hahahaha - I would never live that down!!

Saturday - a bit hung over from the wedding the night before - I found myself on Vlakkenberg with the usual gang (minus Andrew who was honing his downhill skills at Elephants Eye) and about 20 upstart trail runners (incl. kids, dogs etc etc). It was good fun. We ran ahead to bag the 2 Vlakkenberg Peaks, taking us that much closer to closing the 32/33 peak chapter, and then caught up to the rest of the pack. Carla seems to be grasping trails quickly and from what I saw she looked very comfortable. We ran ahead of the pack to go and check out the actual Manganese mine (Ive been on the path so many times but never to the actual mine). It was awesome to see. Back to the path and then to try catch up to the pack again. We all finished at East Fort - A great run!!

Sunday - 2 peaks left of the 32/33. Lions Head and Signal Hill. Ian, Andrew, JT, Tony, Ryan Otto and I took off from the Lions Head Car Park. We pretty much hiked up to the top. AWESOME up top!!! WE looked down on a blanket of cloud. Lions Head is really one of the most underated peaks from a view perspective. We trotted down the peak - got into to the car - hahahaahaha and drove to the top of signal hill. A 50m walk and dunt da da 33 Peaks complete. I think Andie is going to smash Vlakkenberg on Tues with JT then we can send in all our photos!

:)

R

Tent Listing

2009-05-04T08:41:00.001+02:00

Hi
We've just received the tent listing.
All the tents are named after animals that we potentially may see along the route.
Ours is the Ostrich tent.

ESPIN, Andrew M. South Africa 18 - OSTRICH M
GRAHAM, Rob J. South Africa 18 - OSTRICH M
KNOWLER, Shane New Zealand 18 - OSTRICH M
MORI, Terumasa Japan 18 - OSTRICH M Team Funky
OHI, Kenji Japan 18 - OSTRICH M Team Funky
OLIVER, Cleo J. United Kingdom 18 - OSTRICH F
SANDES, Ryan N. South Africa 18 - OSTRICH M
SHIMA, Naoyuki Japan 18 - OSTRICH M Team Funky

Short Weekend

2009-05-04T08:14:00.002+02:00

Hi
It was a relatively short weekend this weekend training wise.
I tackled the Elephant's Eye loop on Saturday for the first time since I snapped my ankle on Tuffer Puffer - I think it was a good thing head wise to eventually go back and run it and I don't think I ran it too badly either.
Strangely enough as I ran up the path I actually slipped ever so slightly off a rock (ironically it was close to the same place as last year August) and I felt my ankle start to go over, but compensated for it immediately. And I didn't get freaked out.
The only stupid thing is that I wasn't wearing my usual ankle strapping. After doing that path a second time, I dropped down to level five and ran all the way to the tar road that eventually takes you out to Vlakkenburg and then back the Elephants Eye route again, so suffice to say that I think I shoved a boot up that particular demon's ass.
Sunday, was Lion's Head and Signal Hill. It was a good run - well more walking than actual running to be honest. I now only have to do the Vlakkenburg peaks and I've finished the 32 Peaks challenge. Just need to figure out which are the beacons and will try and get to them in the week. I think it will be cool to have finished them before I leave for Namibia.

The Wedding Run

2009-04-30T20:00:00.001+02:00

Howdee.

A quick update - today was a quickish 12km run with Legend and Andrew. I must say i felt 100 times better than i did at club on tuesday.... thank goodness! hahaha. After that it was off to Chris who turned me into a pin cushion with all his needles that he stuck into me. ;).

I'm looking forward to tomorrows run.... it's Kent Horners wedding run....his last one as a single man!! ..hahaha. Just a smallish group of us are probably gonna trot around constantia. I'll let u know how it goes.

chow

R

Early morning

2009-04-30T04:09:00.000+02:00

hi
Well its four o'clock and i've been up for an hour so far with a house 'malfunction' my garage door is opening and closing I think its shorted somewhere because of the weather but am a little shaky because its not great to be pulled out of sleep but an alien sound! yesterday was ok day just swam, enjoyed it! Had a good, although painful session at Chris eventually he found the problem i've been having with my calves as a tendon issue which I have to do exercises for so it doesn't get worse! about to leave soon tto do my run think its goinng to be wet! hope I can get the garage door closed

Pack Run

2009-04-29T08:37:00.002+02:00

Hi there.

Yesterday I had a light swim and as per usual the Tuesday day night pack run. I had a nice run with Carla and the dogs beforehand.

The pack run was hard last night ..... I think it was me....and not the increased pace of the pack....hahahaha.... I hope. I felt tired on the up hills and kept on running out of breath. I think that it may be from all the weekends parties!!

Just got a e-mail now - Puffer and Tuffer Puffer entries are out - wooooo hoooo.

What to do, what to do - Puffer - or Tuffer??? :) - I think I know already!!

R

Tuesday

2009-04-28T21:19:00.000+02:00

Had another late day at work todsy, Had to go back to my client three times today so only got back home just before seven. it took every bit of motivation I could muster to go out for a 15km run in the cold and yet - I got rained on but in the end I was glad I did it - laying on the couch now about to go to bed

Weekend Training

2009-04-28T09:31:00.002+02:00

Hi Guys

Its really nice to be cutting the distance a little on the weekends now because you really have the opportunity to enjoy your fitness. You can look around a little more and take in the surroundings that much more.

I really enjoyed both runs on the weekend. Saturday was spent mainly between Hout Bay and Sandy Bay. Fortunately it was raining so we didn't bump into any unsuspecting nudists or should I say no nudists bumped into unsuspecting trail runners. JT, John Legend, Andy and I looked like drowned rats at the end but we really had a good time. The one path we chose to run hadn't seen any running action in a while (I think it had seen plenty of other action - by the number of condom wrappers we found on the floor)so it was a little rough going. It was really quite spectacular.

Sunday we were back on a misty Chapmans Peak with the usual suspects.... John Legend, Trev, JT, Carla, Lisa Baumann, Monique Andy and Me. Once again a good fun run.

Afterwards we all headed off to Dario's to celebrate Monique's Birthday.

The week ahead is a few 15km runs, gym work and some swimming.

During this week, perhaps on Friday, I must start to get my final items on my kit list together!

By the way ... Andrew has been working on a logo for Further Thabn Far ..... so watch this space!!

Cheers

R

Looong Weekend

2009-04-27T21:42:00.002+02:00

I counted back from last week and realised I think the longest I slept was about 4 hours last Monday night, so suffice to say that its been a really interesting week!
Most of the sleeplessness was work related, and I ended up doing not a whole hell of a lot of anything except work (and fly around the country) last week, so I really wasn't holding out for any major feats of heroics with the weekend's training, but it turned out quite well in the end. Saturday was mainly beach work, had really tight calves and a full blown asthma attack towards the end (always really great in front of a group of people....) but hung in there. We did mainly beach work and some interesting path finding in and around Rocket Road and Sandy Bay. It was quite wet - I think that's what made my chest close up as I went up the first sand dune.
Anyway, Saturday night was Kent's bachelors - managed to keep it (mostly) tidy, but got home quite late (nothing like a 90 minute stroll through the streets to get back to my car to loosen up the legs...) and then the parallel path along Chapman's Peak on Sunday with the usual gang (Rob, Carla, Lisa, John, Trevor and birthday girl Monique) - had the usual tight calves, not too worried, I missed my appointment with Chris twice last week because of work, I am sure its nothing he can't sort out. Once the tightness left, I must admit I felt really good, and myself, Rob and Lisa did the return leg along the path while the others took the steep path down to the road.
Tried Rob's suggestion of longer strides in the shale on the usual section just before the end of the run, it worked well - thanks dude.

After the rush of last week, I decided not to force anything and just lazed around watching tv this morning and did a gym session in the afternoon - my arms are sooo sore now -funny how quickly you lose it!

Anyway, more recover and taper to look forward to this week. Hopefully can swim and gym a bit more, feel like I have neglected them a bit.

Hectic Week

2009-04-23T05:07:00.000+02:00

Just a quick note thank goodness its been a recovery week because it would have been difficult. I worked most of last weekend and every night so far including the whole public holiday yesterday luckily I got to vote just before nine o clock last night! Had a four o clock start this morning I am at the airport about to go do client training in Johannesburg hoping to catch some sleep on the plane - wish me luck

Voting Day

2009-04-22T13:13:00.002+02:00

Hey Guys

I hope that you all have voted already. Well I haven't yet but I will shortly. Just wanna get something to eat first - then i'll be off. Today has been quite busy. First thing this morning we had a great light trail run (no pack) with Carla, Monique, JT and John Legend. Unfortuneatly Andie was stuck with work stuff. We just ran up a path along side Chappies. As our mate Judy would say "IT WAS GRRRRREAT" hahaha. After that off to Chris - you will never guess my other tight calf is a slight tear. O well at least got time to recover. Its not serious just gotta keep an eye on it. After that a cool down swim whilst I waited for Carla to have a Pedi and a facial - doll.

Well chat a little later - I'm friggin hungry!!

R

Its all about the labels you wear

2009-04-21T09:45:00.002+02:00

I got a package in the post last night, I was quite excited when I saw it was from Racing The Planet, so I ripped open the pack to discover that my labels for my kit have arrived. NOW it feels very, very close.

Updated Equipment List

2009-04-20T08:42:00.001+02:00

We got the following updates for the equipment list over the weekend.

Dear Competitors,

Please see attached final equipment list. A few changes have been made:

Mandatory Equipment
Waterproof Bag: We have added a requirement that you carry either a trash bag or waterproof bag to ensure that the contents of your backpack do not get wet on any river crossings in the Fish River Canyon. There may be times when the water levels reach above your waist.

Optional Equipment
Sand Goggles: You will traverse sand dunes located in one of the windiest locations on earth -- the Skeleton Coast around Luderitz. We have been blown away by the fierce wind during our scouting visits and we would suggest that if you have contact lenses or sensitive eyes that you consider getting lightweight goggles for this section. You may traverse the sand dunes at night, so make sure that the goggle lens is clear.

Water Purification Tablets: While in the Fish River Canyon, you may be required to replenish your water from the river -- the water is perfectly fine to drink -- in fact all who go down into the canyon solely drink from the river. If you have any concern with this, we suggest that you carry water purification tablets.

Blister Kit
The blister kit has been created by the RacingThePlanet medical team -- it is highly recommended that you have the items suggested. Blisters are a major reason why some fail to finish. You should have a blister kit in your pack at all times to treat "hot spots" before they become full blown blisters.

Temperatures
The locals tell us that it can get very cold at night, at times down to freezing. The locals estimate that the temperature will be around 5/10 C (40/45 F) at night. Please plan your sleeping bag carefully. You may consider adding a small silk liner for additional warmth.

Equipment List

It is imperative that you have all the equipment on the Mandatory Equipment List. All Mandatory and Optional Equipment have been used in past events and is highly recommended by competitors.

RacingThePlanet Store
You can find a good majority of the items recommended on the Equipment List on the RacingThePlanet Store, click here .

Please be prepared for check in on Friday, 15 May 2009 at the Windhoek Country Club Resort. Your equipment will be carefully checked and you will not be able to compete with even one missing item.

Recovery Time

2009-04-20T08:40:00.002+02:00

Hi Guys

Well the big weeks are over and now eventually we can look forward to a great taper. Yesterdays run for me was a good strong one. Initially I could feel my legs being tired but loosened up fairly quickly. I was relieved because the night before I was quite stiff.

We started on the Greenbelt yesterday with our Ironman buddies most of whom were having their first run back since their race. It was very wet and pretty much rained the whole weekend. It was great to be out mushing around in the mud. It looks as if we will have a few new people on our trails soon. Watch this space!!!

Once we were back at the neck Andie and I said cheers to our Chinas and headed up Vlakkenberg - a bit like Gorillas in the mist hahaha. Sometimes when you are in the mist on the mountain (even with people) I get this great sense of solitude.

We finished the run just on four hours (although we had to run a couple of loops in Hout Bay first to make up time).

The week ahead is mainly just resting, swimming and gyming (coz you gotta at least look buff for the race - hahaha)

Chat tomorrow.

R

Final Day of Block Week

2009-04-19T20:11:00.003+02:00

You know how you kind of have this idea of ending your training feeling really strong and amped and ready for the big race? Well this wasn't it! I ended up feeling really, really bad on the first half of the run - and it was the easiest part - one of my favourite routes - the one around the green belt in Constantia with the usual group - Rob, Carla, Alison, John & Trevor. I had to end up walking back to the top of Constantia Nek, dreading having to do the climb up Vlakkenburg in the rain.
Rob said my face looked like a thunder cloud as I got to the parking lot at the Nek - I felt like I had nothing left - but I just didn't want to quit on the last run.
Suffice to say that getting up the mountain was a challenge, but I eventually got to the top. The run down was good, the rocks were quite slippery from the rain, but made it down in one piece, but I really struggled on the last loop around Hout Bay, I think I eventually finished, shaky, tired, a little under confident - but happy that block weekend is done. Now I have to concentrate on recovery, and getting my head right. Funny how there are no training programs for that...I think there are just good friends.

Four Hours left of Block Week

2009-04-18T20:35:00.001+02:00

Howdee

The light at the end of the tunnel is in sight. Today was a good run taking in four more peaks - that takes us to 30!!!! Three small ones left to complete the 32 (33) peaks. Wow its been a long road. We were out with JT and Iain today, which was great. As per usual when running with Iain some bundue bashing was called for! hahaha. It was my first run in my new New Balance trail shoes. I must say the shoes hung in there. No blisters!! Trust me- I took them through their paces today.

Both Andie and I were in our Line Break compressions. haha - today they were needed.

Tomorrow - you don't want to know. Plans have changed coz our Ironman buddies wanna run with us - back to the Greenbelt- haha - we are gonna be able to run the route blind folded! haha! I think we will have a jol though so i'm looking forward. After that we are officialy into taper!! wooo hoo

R

The Big One

2009-04-18T19:29:00.003+02:00

I was very, very worried about today's run - I've been feeling very weak and flat the whole week, so I just decided no matter how bad I feel, I am just going to put one foot in front of the other and plod on until the clock hits the six hour mark.
I am soooo positive, I scare myself!!!! I decided to put one less litre of bottle of water into my pack than usual, just in case - and ran in my Linebreak compression shorts - also just in case.
We went back to "grabbing some peaks" today with the original team, myself, Rob, Janette and Ian. I felt good on the first two Peaks, because we were joking around, I must admit I had a lot of fun - I took some strain on the BlackHill side, as we ascended into the mist, my chest closed up a bit, but I just trudged on and eventually got there.
When we got back to the road - we decided that Ian and Janette would run back to the car while Rob and I ran towards Ou Kaapse Weg and try and get Bokkop in as well - Peak Number 30.
That peak was an easier climb up, but I got a little nervous coming down for some reason, we came down along the ledge and I felt a bit unsteady jumping from rock to rock - I'd land and then I'd feel the weight of the pack behind me land a split second later - its a weird feeling. From there we split up and Rob and I ran up Wagon Trail to Silvermine.
I haven't really been back to Wagon Trail - and more specifically Elephant's Eye - since my ankle incident - it was good to revisit it.
From Silvermine we headed towards another personal fear - Blackburn Ravine. We laughed on the way, because I actually met Rob and Carla registering for my very first trail run The Fisherman's Trail Challenge and I absolutely, ABSOLUTELY hated coming down Blackburn - I had no idea how to run it and I have never run DOWN BB ravine since. We started down - and I ended up having a lot of fun stomping down the mountain - I just relaxed and tried to concentrate on landing correctly!
Rob - half mountain goat anyway - had to wait twice for me to catch up, but it was so comfortable and the view is unbelievable.
We eventually got down to the road at 5:33 and made a slow way back home to finish at 5:59 (hows that for timing?).
I am sooo happy I got through it - got home and jumped back into my long tights - Just got to get through tomorrow and block weekend 3 is DONE

Friday Night Frights

2009-04-18T19:26:00.002+02:00

Friday's second session came after one of the toughest professional days that I've had at work, so I kind of knew that the run wasn't going to be the greatest.
I felt really weak, especially on the hills, but I wheezed, I inhaled from my inhaler, and eventually made it - I don'teven think I moaned that much...(well I guess that comes with not having air.)

Day 2 Block Week

2009-04-17T08:11:00.002+02:00

Howzit

hahahaha Stood outside the gate at 5am waiting for Andie... he is never late so I knew he was still curled up in bed. I gave him a wake up call .... i could here the panic in his voice. Anyway he told me he would run from home.

I ran off to meet John Legend at La Cuccina. John might have had a Red Bull this morning coz he took off like a man possessed. I hung in until the end of valley road... and then hinted to slow down on the way back hahahaha. It was a fun run this morning.

Yesterday's runs were good. Chappies in the morning a good solid run with gale force winds at the top. HECTIC!!!!!. At one point I was really hoping one of the guys would say "Hey lets turn around" - That's the problem with training with endurance dudes - NOBODY BUCKLES DAMMIT. Greenbelt last night was a great run for me - I always enjoy it. For some reason it seems to relax me when I'm there.

Andie is struggling a bit with his chest so we will have to keep an eye on that. I think it mainly from a sinus but mixed with a bit of asthma. The rest of the weekend runs should be at a slowish pace so should be able to control it but must be very careful to avoid a chest infection.

Woohoo - my boss has just brought me a plate of Lasagna for brekkie!!! He made it himself. I'm impressed. Thanks Bennie!!! Its awesome!!!

Greenbelt tonight, again.

Chat later

R

Sleep

2009-04-17T07:34:00.003+02:00

I slept through my alarm this morning, and only woke up at five! Stumbled out of bed, pulled whatever clothes I could find on and went running on my own.
I was so very tempted to not take the pack, but thought about how guilty I would feel if I didn't.
My chest was quite sore,and I felt tired with not much energy.

First run of the block weekend

2009-04-16T19:38:00.003+02:00

Well the first run of the block weekend wasn't all that great! Not sure if it's just the sinus issues of this week, or work, but this morning's run in the howling wind up Chappies was HARD!!! Made it through relatively unscathed, but ended up having a small asthma attack during this evening's run. Luckily I had my pump with me, but it was weird, there wasn't even enough breath to call out to tell Rob I had to stop.
Anyway, after that I was a bit kaput, but finished the run anyway.
Had my recovery drink and back to home to finish working.
Let's see what tomorrow brings.

2009-04-16T08:40:00.002+02:00

Hi
Here's are some photos from Oceans courtesy of Eric Tolner!

Pre Block and a runny nose

2009-04-15T21:40:00.000+02:00

hi quick note from my phone - I have come down with either a major case of sinus or the beginnings of a cold - my head just feels really boggy but have been able to do my run on tuesday and managed a swim after work tonight. work has been really busy this week, my project is being delayed so having to put extra time in before a block weekend is not ideal either but lets see what happens...

Happy Birthday

2009-04-14T14:25:00.000+02:00

Happy Birthday Carla

2009-04-13T20:34:00.003+02:00

Hi everyone
It was a busy weekend! Saturday was the Two Oceans 56km Ultra Marathon - I was quite nervous about it - its a deceptively hard run - quite flat for the first 28km, 2km of climbing Chapman's Peak (which was opened especially for the race), a quad burning section down the otherside, and then the real race starts when you hit the bottom in Hout Bay and start the climb the eventually leads up to Constantia Nek and then the last 10km of camber that takes you back to the finish at the University of Cape Town.
Carla was kind enough to use her first Saturday morning off from IronMan to get up at 4:30 drive us to the start in Dean Street where we met Chris and Linda and waited for the Half Marathon to get underway (I think there were about 13000 entrants for the Half) before we went down to the Main Road to enter our starting pens.
I think our race had about 7000 runners.
Rob & I were seeded in B group, we met Lisa there and chatted nervously while we waited for the countdown and the eventual start.
I always find the start a bit of a fight - you have to look for open gaps while trying to lock in your race pace as soon as possible. I must admit, we found it quite easily - inspite of slight technical difficulties with our watches - Rob initially reset his by accident and mine stopped after 30 minutes, so we never really had our full racing time, just splits per kilometer. Once we locked in our pace, we were actually quite disciplined about it and pretty much kept almost the exact splits for every kilometer except about five or six splits during the climbs.
Running into Hout Bay was a special treat for me - first time in Hout Bay Harriers kit and the supporters were pretty awesome I must admit.
We knew that the real race started once you hit the bottom of Chapmans but we worked well together in tackling the climb, and I think the mountain training really came in handy here.
For myself I broke it up into running from the bottom to the second circle by the Police Station, then from there to the Harrier group waiting mid way up the climb - I must admit, I was so into the run, that I really don't think I noticed everyone there, but thanks Carla the support was great - I think Carla may have been expecting me to get there in full Prince Of Darkness mode, but for the first time in a long, long time I was really having fun, and completely in the mood to race.
From the Harriers, the next section was the final and steepest section to the top.
We got there pretty much unscathed, and then tried hard to do the Math to try and figure out what time we were at. We knew as much that we most likely went through the marathon mark in a record time for both of us, but the end time was still a bit of a mystery. The first time I actually had an inkling of my finish time was when we got onto the field, and I saw the clock. For those of you that know, the finish at Two Oceans has got to be the longest finish of ANY race - that field is LOOOOONG.
We pretty much got in at 4:34 - it was cool to cross the line together!

Huge big thanks to Rob for the GREAT run - couldn't have done it without you bud!
(Next we look for yellow footprints in the desert ha ha)
And huge thanks to Carla for getting us there, and getting back in time to the finish to pick us up - the roads are closed, so to get back to UCT in time, you really need to haul ass!

Sunday was a gentle, slightly stiff and very slow stroll through the Constantia green belt, more a loosener than anything else. It also marks the beginning of 5 weeks until race day!!!

I am pretty pleased, I raced in my new Linebreak compression shorts, and I think it had a lot to do with the fact that I didn't cramp, its a weird feeling of your shorts kinds of holding everything together.
I spent the rest of Saturday in my spare set of tights, just for recovery!
Besides a little case of hayfever, I think I came out of the weekend okay.
Well okay for the Prince Of Darkness that is.

4:34

2009-04-13T20:01:00.001+02:00

Howzit dudes and dudets

Sending this from the cell... so no spell check. Apologies. :)

Wow..what a weekend.

I was quite concerned with the lead up to Two Oceans, we had done 60km worth of running done during the week leading up to the race. The Friday morning i woke up to stiff and heavy legs. The whole time i told myself i must keep my eyes on the final goal and not worry about the race.....but ...... it would be a bonus if we could have a comfortable run and sneak in under 5hrs. Friday... this didnt look promising.

On Friday, Andrew gave me a pair of Line Break compression tights and socks..... well.... I think they worked!!!! I put them on for the whole of Friday and wore the tights under my race shorts on Saturday.

On Saturday when i woke up at 4:45 to get ready for the race i could feel my legs were already feeling better.

At 5:45 we were outside Nino's waiting to hook up with Chris Allan before race the start @ 6:25. At 6:20 we in the starting shute chatting to Lisa.

The goal was to run just under 5 mins per km the whole way. hahaha ........ the Nek @ 5 mins/km haha... right.

Technicaly we ran a great race, at no point moving away from our planned splits.... even when were tempted to race a little. km by km passed... chappies was a non event for us, before we knew it were running under the marathon mark @ 3:20ish. I knew then that a sub 5 was on the cards now.
Up the nek we went and passed the Hout Bay supporters... we definitely ran here! Once we were out of sight ... a short walk was called for...... alas..... caught on TV....the whole of SA saw us walking...hahahaha. From there we picked up the pace and finished in 4:34. It was a great day out. Andrew looked so easy the whole way!

Thanks to everyone who came to support... and Carla for all the driving around!!

Sun.... a run /walk & rest!!! Mon..... a short gym session......and rest.

I suppose i should wash my line breaks hahaha!

Chat later

R

2009-04-10T16:00:00.000+02:00

I slept in quite late this morning it was such a change to wake up when the sun is already out! went to register for tomorrow which I found really badly organised and very claustrophobic and popped by Ian to check out this knee thing if reckons and I know if is right that its my shoes more than anything else I suppose its easy to forget how much mileage we are doing and my shoes are at the end of their lifespan! he helped add additional support to the inner soles so I am now chilling on the bed in my calf guards from Linebreak and hoping for the best! let you know tomorrow - also considering running in my compression tights

The week before Two Oceans

2009-04-09T09:07:00.002+02:00

So the buzz surrounding IronMan is starting to fade into a hot,windless memory and life continues. We're now just within the five week limit before Namibia and the radar has two definite big blips. The third and final block weekend next week and Two Oceans Ultra Marathon on Saturday.
Its a little funny to think that the bulk of the runners for Saturday have spent this week with their feet up, enjoying the taper and the always welcome indulgence of carbo loading, but man, my legs are tired.
A quick little 60km in three days taper and now we go into this ultra marathon as a training run. My thoughts are just to approach it as a training run and enjoy the vibe and whatever happens, happens. I know that sounds very lazy, but at this point it may be a strategic decision more than anything. A hard run means more recovery time needed - and have a run on Sunday as a "warm down" before a couple of days rest before the block weekend. Already the tell tale signs of over use are showing, my achilles is starting to become uncomfortable and Chris reckons I have the beginnings of a possible knee ailment purely just from the distances. If I stop to think about the physio, the kinesiologist, the acupuncturist, the coach - I have accumulated quite an entourage.

Irony for the day, Chris wants me to spend extra time in the gym with rehab exercises. Ya, cos I don't go there enough! Ha Ha, that joke that the spin instructor keeps making about moving a treadmill into the sauna may not be that far off.

Compression Gear - Should we wear?

2009-04-09T07:46:00.004+02:00

Well the weeks training is over apart from a recovery swim or two. we did maimly road this week and no packs which was quite fun. This weekend is the Oceans Ultra, I havent really been thinking about it but all of a sudden I ve begun to get a bit nervous esp when we were out running this morning and my legs are soooo tired :). O well lets hope the compression gear works. We are getting Line Break gear hopefully today to try out. I hear its excellent for recovery. We are getting the socks and the 3/4 shorts.

Question: Do you wear the socks at the risk of looking like a ponce at Oceans. If you put them on at Ironman its fine BUT we might look odd at Oceans.hahaha watch this space.

We've done about 60km this week as a taper for Oceans. Next week we start gearing for another block week. I must start to think about routes now.

Chat L8A

R

Two Oceans

2009-04-08T12:58:00.002+02:00

Two Oceans is looming this weekend and I am starting to get a bit nervous.
I am attaching the profile - its going to be road and its going to be tough!!!!

The Duck Run

2009-04-08T10:05:00.001+02:00

Hi
This is the GPS image of our run through, up, down, sideways in St Francis.

The Duck Run & Ironman

2009-04-07T20:45:00.002+02:00

Hi guys and girls

Sorry that its been a while but as you know weve been on the road with Ironman PE.

A huge congrats to all our chinas(and wives) that took part. What an awesome day it was - hot as hell, i tell you. I'm very proud of Carla for crossing the line for the 6th time.

With all the chaos we Andy, Sand Crab and I managed to get some good running in. On the friday am we got up at 5. We packed our bags and off we went to do some sand running in Cape St Francis. What a day we had. I think Andy will post the pic later. All went well until 10mins from the end - Rob Blew totaly - hahahahahaha. I had to stop, gain composure and limp to the end. I guess it happens - roll with punches!! After the run my legs ached the whole day. I thought I was gonna have big problems for my Saturday run.

Shot to Sand Crabs Mom for letting us stay at her place in St Francis - it was awesome. She has got like 1000 different types of toy ducks on display - sounds weird but its actually really cool.

Sunday I thought would be a killer coz my legs were so sore the day before - thank goodness for compression gear!

We really had a fun run on Sunday in PE on the IM route. You can imagine the comments we got running along in full desert gear on the IM course the day before the race. We even interupted a heard of Springbok!!

Monday was drive home day so no running. This week is quite heavy with about 60km of week running before a nice training run on the weekend of Two Oceans Ultra.

I'll keep u posted

Ciao for now

R

A Run Most Fowl

2009-04-07T14:35:00.007+02:00

What a weekend!
We packed up and started driving to St Francis late Thursday afternoon after work - myself, Rob & Ryan. The vibe was very excited, and the trip went by quite quickly, although we arrived at Ryan's Mom's place at about 23:30 after a pizza stop in Plettenberg Bay. The house itself was fowl. Fowl - as in Ducks.Ducks in the bedrooms, ducks in the bathroom, ducks in the kitchen - a smorgasbord of ducks. It was so funny, and I could so see myself staying there.
We tried out the desert sleeping bags - i really don't think i am going to get cold in it - and headed out for a long, looooooong run through the sands of St Francis and the tail end of Jeffrey's Bay. The sand makes running very hard - your heart rate goes up as soon as you move from trail to sand by far!!!!
We got to PE amidst the Ironman buzz and bling, it was strange not to be participating, but I must admit that feeling passed quite quickly. We got back on the road again on Saturday morning with packs and all and ran up and around UPE, even managing to startle a herd of Springbok that went crazy in front of us jumping a huge fence,or in the case of one unfortunate springbok, going straight through it at pace. We got more than just a few stares from the Iron people three dudes running with packs, made even more funny by people that thought Rob and I were racing the next day!!!
IronMan was interesting to watch for a change, the conditions were brutal.
Well done to everyone for pulling through, you're all my heroes.
Special well done to the Iron Lady Princesses for getting through a rough day!

The point of no return

2009-04-01T21:39:00.001+02:00

The flights are booked, so I guess there's no turning back now.

Before we head off into the sunset

2009-04-01T11:25:00.002+02:00

Had a bit of bad news yesterday regarding our flights to Windhoek, but guess will just have to take it in our stride! (Didn't mean to use a running analogy!)
This week is a bit of rest week with a biggish weekend, but we need to reshuffle some of the days because we're heading off to Port Elizabeth to watch IronMan.
Although I must admit, I tried running last night, no aches and pains, but oh my word, I felt sluggish.
I have been to PE since the IronMan began there, first as a spectator in 2005 when I went to support two friends who were participating, and the following year as a participant. It will be strange to go and not compete, but I think for me it will also be interesting to stand back and watch for a change, see what the latest trends are, get some new ideas.
Of course there are now more than two people who I am going to support, and I have to say that having done the first IronMan, even though the day turned into a nightmare for me (see I wasn't joking about the bad luck with racing) it did have a profound influence on EVERYTHING that happened after.
In my circle of friends now, i have watched people work soooo very hard for this one, and I am really holding thumbs that they get what they want!

So anyway, without sounding overly melodramatic, I just want to wish my little surrogate family the best of luck, Carla, Duncan, Alison, Sandra & Steve.
And to my friends Claire, Trevor, Nix & Dave - kick some ass.

The ultimate sign of progress, I guess, is that there's now WAY more than just two friends to cheer for!!!!

Rest Week

2009-04-01T10:04:00.003+02:00

Hi Guys and girls

Its been a great week so far - no running - hahahaha, apart from the short club run that we did yesterday (10km). The run yesterday was very interesting.... almost like a delayed fatigue. My legs weren't stiff or sore but just couldn't move quickly. When I wanted to accelerate it felt as if I was putting my foot on the accelerator but the car was in neutral!

Andie, Ryan and myself are off to PE tomorrow to support Ironman. We will make a short stop in Cape St Francis to do a 4 hour beach run.

This week have mainly been about swimming and gyming.

Ciao for now

R

Training Stats - Powered by QlikView

2009-03-31T14:44:00.005+02:00

Hi
I have updated the training stats for March and used QlikView to generate the views of the data!
If anyone can think of a different view of the data that would be interesting to see - let me know!
Andrew

End Of March

2009-03-31T10:26:00.003+02:00

It's the end of March already, time is slowly tick-tocking down and its 7 weeks to go now. Managed to get a swim and a gym session in last night after work, I must admit that the upper body felt tougher than usual for some reason - but it was a slighly different routine, just to keep things interesting.
Visited Chris this morning, who did some more work on my back and neck - more clicking - but hopefully my headaches will ease a bit. Also my calves were quite sore - could have been something to do with the thumbs pressing into them - and I have to made the effort to do the rehab exercises to strengthen my achilles for running.

And no, the irony of having to do exercises for my exercise has not escaped me.

2009-03-30T14:30:00.001+02:00

Thanks, but I think I had more to lose anyway

STATS ON OUR TRAIL RUNNERS!!!

2009-03-30T12:53:00.002+02:00

Well Done guys on your second block weekend of training under the belt - a great confidence booster as well as experience.

Andrew, you are learning to fine tune your nutrition & (literally) think on your feet while you are running to get the best out of your body

You are both getting stronger & fitter, & with 7 weeks to your big race, your recovery is noticeably improved!! Congrats!!

Since starting training in the beginning of January, Rob is down 2kg as his body has leaned out with the speedwork, hill training & distance. Andrew is down 4.5kg over this period too, showing just how hard he is training for this amazing challenge.

Keep up the training!!!!

Block Weekend Part Two

2009-03-30T11:09:00.005+02:00

Hi everyone,
Made it through block weekend unscathed, so to speak. All of the days were basically running for time as opposed to distance.
I had a bit of a task as well because I had to try and play around with some variables to get to the bottom of my nausea. The problem I have, and it sounds really funny, but I cannot swallow food when my heart rate is high. I chew and chew and chew but cannot get the swallow reflex to happen. I started Saturday's long run with some bars but found myself after about three and a half hours firstly unable to get passed one and a half bars, and very hypoglycaemic. I managed to trudge on to the top of MacClears beacon at just under four hours, thinking "Oh well, here we go again, Rob and Ryan will have to wait for Andrew again". I chugged some Myoplex down and we started back down towards Constantia Nek. Anyone who has run with me knows I absolutely suck at descending, it's probably worse since my ankle incident because the natural instinct for survival kicks in and I brake everytime I get to a technical section instead of just relaxing into it. As we started down the mountain, I watched the other two slowly (well, not that slowly) pull away from me and I though, well this is nothing new. I still had a bit of the shakes but trundled on regardless, Rob stopped for me to catch up a bit, and asked how I was doing - at that stage I was starting to feel a bit better, after ten minutes I felt like nothing had happened at all...and stranger than strange, I caught myself tackling the technical down sections without actually overthinking it, just looking for a place to put my foot down, and found myself...and I think I was having fun.
Okay, so now its probably going to rain for ME having that, but its true.
Technically, I don't have the experience or strength of my running buddies, but it didn't matter for once.

Sunday's run was one of my favourites - throught the Constantia green belt. The Klaasenbosch trail always feels so Tolkien, and it was great to have the girls with us - Carla, Alison & Sandra who are all three in the final preparation for IronMan next weekend. My pack felt heavy on Sunday, even though it was a shorter run than Saturday, but managed.

The time left is now not that much.

15 Hours 4 Days

2009-03-29T20:59:00.001+02:00

Howzit Guys

Well its done Block Week 2!! Woooo hooooo! hahaha. Listen all things considered, the distance, the hours... all went well. My calf, although tender, hung in there the whole time - even with the steep acents that did on Saturday. Every run over the last four days we have done with packs. Our packs on average have been about 8kg's.

Thursday and Friday were road / trail combo's. The trail in each case is a route we have through Kirstenbosch and the constantia green belt.

Saturday was a bit of an Epic crossing... up Suikerbossie, up Llandudno ravine...all the way to the dams..then follow puffer route to Mcclears Beacon... then home via puffer to constantia nek...then to Hout Bay.....hectic....it took me long enough just to type it (on cell phone..watching Bond 007 on TV).

Andie did well too, trying different things with his nutrition, now is the time to test! We ran quite a bit with Sand Crab too.

Sunday - back to Green belt - some of the usual supects joined us, Carla & Ali.... and Sandra Boer ... another one of our Ironman buds (this one so happens to have gone to Kona - the holy grail of Ironman!!!). We finished with the Ironmanners..and then put in an extra hour for good measure...all in a days work.

Well i guess its 4 days of running about 150km-ish... good going.

Andie took some kick ass photos at the dam.. i'm sure he will post!

Chow for now

R

ps - thanks Ryan for compression Socks - i look like a dork but they work!

The Unbearable Lightness Of Being...Chris Allan

2009-03-27T08:36:00.003+02:00

Deep into the second block weekend, after a couple of weeks of busy at work, I finally managed to get to see physio extraordinaire Chris Allan. I had to take a coffee and a La Cucina muffin, because I don't think he realised how messed up I actually am. I put my neck out a couple of weeks ago, the week before the Prince Albert race, and have had this constant headache, as well as I can't turn my head to the right, I kind of have to swivel from the hips. I think its stress related, and running with a pack has not helped the situation. My ankle, more specifically my achilles has been noticeable lately as well. It was kind of funny because half way through the session, Ryan popped in to get some stuff and they were chatting as I writhed in agony as Chris had to practically get up on the table to get enough leverage to get my back clicked back into place, and the last part where he struggled to get my neck to click at the end - but the difference after was so noticeable, I slept through last night for the first time in MONTHS - probably also because I hadn't gone to sleep the night before because of a problem I had with the house - loooong story. The sessions so far in the block weekend have been okay, but tomorrow's long run lies like a mountain before me - no pun intended, we're going to climb Llundudno Ravine and head across the Twelve Apostles to MacClears and then back into Hout Bay - its going to be a tough one - have to concentrate on my nutrition to see if I can overcome the recent bouts of nausea.

Blocking!!

2009-03-26T21:06:00.001+02:00

Howzit

A good start to block week. 3hrs with packs. We ran Chappies and the Constantia Green Belt. I must say i really enjoyed it. Its really cool to have built up endurance to a point where you can go out for a long time and still finish strong. I think our pack weight is up to about 9kg's.

Tommorrow is gonna be a bit of a pack run with friends ....the usual suspects ... and then Greenbelt a little later on.. I think we have to be careful not to push too hard....coz Sat is gonna be heavy!!! hahaha

Next week we are gonna be up in PE to watch Ironman. It oight to be good fun...but i think its gonna hurt my heart a bit not to line up at the start.

Chat tommorrow

Chow 4 now

R

2009-03-25T16:38:00.000+02:00

Have to change the title now after hearing the news, 270km not 250km.

Mid week

2009-03-25T16:30:00.002+02:00

I am pretty much eating everything I can lay my hands on - I am just hungry ALL the time. Been keeping myself busy with some swimming and gym, spent sometime on the dreaded spin bike yesterday morning and a long/short run last night at the club.
Its weird how all of the sudden its become so much darker so soon, and so much colder. I ran in a long sleeve last night, and the usual burden turned into a bit of a blessing. It's quite sad to see summer bleeding away slowly, but I guess winter has its own advantages and disadvantages. The one thing I enjoyed about trail running last season was it never ever bothered me if it was raining while I was running, sure I got cold, but I remember cycling in the wet and it was terrible!!!!!