tag:blogger.com,1999:blog-78588047991602676222024-03-13T07:52:22.738-07:00capetownrunner (displaced)Trail running is different here!Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-7858804799160267622.post-12117484801162309542015-06-10T08:34:00.000-07:002015-06-10T08:50:01.967-07:00Golden Arches?<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="text-align: left;">What’s your ‘happy meal’ when its comes to a trail race? The
parts that make up the whole. Do you run a particular race for the course, the
medal, the vibe, the ‘eat your weight’ aid stations or the hullaballoo?</span></div>
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<o:p></o:p></div>
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<br /></div>
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The trail running explosion has ensured that trail races are
now as glitzy and varied as their road counterparts. This grates with some
runners who prefer the old style, no hype, just pitch up and run variety, where
every aid station wasn’t a cacophony of cowbells and a buffet table of edibles.
Social media has ensured that you can also follow the exploits of your
favorite mountain goat live through twitter, facebook and live feeds. <a href="http://www.irunfar.com/">www.irunfar.com</a> do a stellar job of
broadcasting the sport to it's followers as well as previewing every significant
race on the calendar (in US and Europe anyway). This brings attention to the
sport, the elites and also companies with products that we all use.<o:p></o:p></div>
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<br /></div>
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If trail running, and your ability at it, gives you the
(free) opportunity to travel to far off places, at a sponsor’s expense, should
you complain when said sponsor is trying to maximize their exposure at races?
Trail runners and organizers are almost all zealously concerned about impact on
the environment. Some insist on no cups or plastic sashes, zero impact on the
environment, many insist on a number of trail maintenance days BEFORE you can
even run the race.<o:p></o:p></div>
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<br /></div>
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These are all great positives for the sport and its
participants. Most of the companies involved in trail running are passionate
about the sport and appreciate the relatively small return on investment from
the minimal exposure from race coverage. Lets face it, this isn’t prime time,
media circus stuff. <o:p></o:p></div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-dup9pWZqmrM/VXhXJfPNiXI/AAAAAAAABIw/NNGWkS_d4Fw/s1600/11038701_10102077947099169_5171789060610912074_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://2.bp.blogspot.com/-dup9pWZqmrM/VXhXJfPNiXI/AAAAAAAABIw/NNGWkS_d4Fw/s320/11038701_10102077947099169_5171789060610912074_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Interviewing Jeff from the Animal Athletics cheering station at the Gorge ultras</td></tr>
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So have races got too big and does it detract from the sport?
Way to Cool, a 50k trail race in California attracts 1000 runners for one
distance over one course on one day. There’s a start arch, and a finish village
with chill out zones and the like, giving it a festival feel. The Squamish 50
has a 50 miler, 50k, 50/50 (both 50 miler AND 50k), 23km, kids run and a film
fest! That’s 1100 runners over two day on technical, beautiful trail in British
Columbia, Canada. There are also orientation runs pre-event on the course. That’s
a lot of hype. But it also brings
together a whole lot of like-minded people, many of them new to trail running,
to celebrate what they love doing; running on trails. For those of us not present
we can (at most races) read about and be inspired by those killing it at the
front and follow them via twitter and other social media. That keeps us
connected (if Mark Zuckerburg is to be believed) and inspires us to our own
less lofty goals. The elites in return receive sponsorship, products, trips to
overseas races and the chance to live a dream. The nirvana of melding your passion with your
vocation is attainable for those of us who work in the outdoor industry or are
sponsored athletes. We are lucky. Personally I’m prepared to pay the price of
increased exposure and commercialization to be able to work in an industry that
benefits, but also supports the outdoors. <o:p></o:p></div>
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<o:p><br /></o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-tXnZW5-tcbE/VXhXUk9LEZI/AAAAAAAABI4/MYqNjZOaPmo/s1600/1981289_10152227254596422_884002432_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-tXnZW5-tcbE/VXhXUk9LEZI/AAAAAAAABI4/MYqNjZOaPmo/s320/1981289_10152227254596422_884002432_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chill out zone at the Way Too Cool 50k</td></tr>
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Race organisers mostly agree that a splattering of hype is
good for runners. Todd Janssen of Portland, Oregon based Go Beyond Racing <a href="http://%28www.gobeyondracing.com/">(<span class="MsoHyperlink"><span style="background: white; color: #3b5998;">www.gobeyondracing.com</span></span></a>) says
he’s all for providing information and entertainment for runners and
supporters; “I wouldn’t dream of putting on a race without doing live updates,
if it’s possible at the race. To me it’s the new normal.” Giving value to often
hard earned sponsorships is also important, Todd says. "Sponsors definitely appreciate the social updates, but don't think that it's necessary to only do them during the race. I think updates leading upto and after the event are also effective from a sponsor's perspective." </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-DMHu7tUuH0o/VXhXn_RwKlI/AAAAAAAABJA/JzbQjfoao-E/s1600/11138671_425825754244771_7723307179329173855_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-DMHu7tUuH0o/VXhXn_RwKlI/AAAAAAAABJA/JzbQjfoao-E/s320/11138671_425825754244771_7723307179329173855_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jeff Fisher and the 'winner' of the canine race</td></tr>
</tbody></table>
<div class="MsoNormal">
But it is a sport and a hobby, so you
CAN choose, not just to race or not (99% of trail race courses are open to
trail runners 365 days a year for free!), but also between those races who’ve
kept it simple and those with a healthy dose of razzmatazz.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hyped up or suffering from hyper tension?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A race’s facebook page is a good indication of the hype
meter.; five followers and no update since 2012 is one for the hyper tense.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Did you get offered a t-shirt, mug, VIP pass and lucky draw
for your OWN portaloo when entering? One for the hyped up for sure.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hand written race number the size of a postage stamp? Good
to go for the hyper tense.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A menu of aid station nutrition on the website? Another for
the hyped up.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Results posted on a tree? Old school vibe.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Prize for the first canine? Head for this hype city.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com0tag:blogger.com,1999:blog-7858804799160267622.post-88617586205135979292015-04-16T11:41:00.001-07:002015-04-16T11:41:56.912-07:00TRAIL 14 'It's a Gamble'<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-nnGfyDfe9kM/VTACVCLc-II/AAAAAAAABGk/F9hj4ehONfQ/s1600/TRAIL14WSlottery1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-nnGfyDfe9kM/VTACVCLc-II/AAAAAAAABGk/F9hj4ehONfQ/s1600/TRAIL14WSlottery1.jpg" height="320" width="243" /></a></div>
<br />
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<a href="http://2.bp.blogspot.com/-rejk8TDXAqk/VTACVKms_8I/AAAAAAAABGo/DJNGd38mYdc/s1600/TRAIL14WSlottery2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-rejk8TDXAqk/VTACVKms_8I/AAAAAAAABGo/DJNGd38mYdc/s1600/TRAIL14WSlottery2.jpg" height="320" width="243" /></a></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-64209037251415283272015-04-16T11:39:00.003-07:002015-04-16T11:39:55.150-07:00TRAIL13 'I am the Greatest'<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Q8I1DWVWJsI/VTAB0K2z7uI/AAAAAAAABGY/ZNufAKo4JKA/s1600/TRAIL13iamthegreatestfkt1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Q8I1DWVWJsI/VTAB0K2z7uI/AAAAAAAABGY/ZNufAKo4JKA/s1600/TRAIL13iamthegreatestfkt1.jpg" height="320" width="243" /></a></div>
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<a href="http://4.bp.blogspot.com/-Y5ZU9F_oZdg/VTABzwgTsLI/AAAAAAAABGU/KUMmFe_audM/s1600/TRAIL13iamthegreatestfkt2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Y5ZU9F_oZdg/VTABzwgTsLI/AAAAAAAABGU/KUMmFe_audM/s1600/TRAIL13iamthegreatestfkt2.jpg" height="320" width="243" /></a></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-47860781510716972822015-04-16T11:35:00.002-07:002015-04-16T11:35:44.078-07:00TRAIL 12 'I Paced Sandman'<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HgEW0WuNg9k/VTAAlJXmRfI/AAAAAAAABFw/5qORVZM_qEo/s1600/TRAIL12ipacedsandman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-HgEW0WuNg9k/VTAAlJXmRfI/AAAAAAAABFw/5qORVZM_qEo/s1600/TRAIL12ipacedsandman.jpg" height="320" width="242" /></a></div>
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<a href="http://2.bp.blogspot.com/-U1h63b0zwDA/VTAApd8O8fI/AAAAAAAABF8/Gs5YexEVYcQ/s1600/TRAIL12ipacedsandman2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-U1h63b0zwDA/VTAApd8O8fI/AAAAAAAABF8/Gs5YexEVYcQ/s1600/TRAIL12ipacedsandman2.jpg" height="320" width="243" /></a></div>
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com0tag:blogger.com,1999:blog-7858804799160267622.post-19883949905807794792014-11-21T09:57:00.000-08:002014-11-21T09:57:09.520-08:00What the F*KT?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Do you know what an FKT is? I didn’t until
recently. In South Africa they weren’t common place until Ryan Sandes and Ryno
Griesel demolished the best time for the Drakensberg Traverse. Ie the ‘Fastest
Known Time’ for that route. Here in the good old US of A, the home of long
distance trail running they are sought after, documented and even debated in
depth on a website </span><a href="http://fastestknowntime.proboards.com/"><span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">http://fastestknowntime.proboards.com/</span></a><span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Maybe an FKT is a Strava for grown ups? Those of
us using Strava to document our regular training runs are familiar with trying
to run a certain trail the fastest, or at least comparing our time with our
peers. FKTs here seem to have a certain appeal to a certain runner. There’s
definitely an element of chest thumping (although female FKTs are also on the
increase) but also a desire to just go out, alone, unsupported and run a trail,
whenever. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-gXig80OrWVE/VBIG3YEOAbI/AAAAAAAAA_U/Td5Kf0obXv0/s1600/wildwoodendtoend.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-gXig80OrWVE/VBIG3YEOAbI/AAAAAAAAA_U/Td5Kf0obXv0/s1600/wildwoodendtoend.png" height="175" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Wildwood end to end FKT 'attempt'</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Here in Portland we have Forest Park, the 5000
acres of natural wilderness actually IN the city and containing the Wildwood
Trail; 30 miles of uninterrupted trail from the city stretching north. To a
South African trail runner used to rocky technical trails, Wildwood would be
akin to running on a cricket pitch. Manicured, well maintained and un-technical
in the extreme. But it is single track the whole 30 miles which is pretty
special. It twists and turns through densely wooded forest for a distance that
is only 9 miles in a straight line. It is home to deer, coyote, raccoons,
allegedly (feline) cougars. When I arrived in Portland I ran on sections of it,
and heard more about the end to end run, or even the end to end to end run (60
miles obviously). Eventually and inevitably I was drawn to run the whole trail
unsupported, which is how most short FKTs are run. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-4igGxvkAKHo/VBIle7OJ0XI/AAAAAAAAA_k/okf2I4k8S8g/s1600/pittockmthoodview.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-4igGxvkAKHo/VBIle7OJ0XI/AAAAAAAAA_k/okf2I4k8S8g/s1600/pittockmthoodview.jpg" height="198" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The view from Wildwood at Pittock Mansion</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Calibri; font-size: 11pt;">My plan was to run South to North meaning you
start literally downtown and run out, watching the number of hikers, dog
walkers and runners dwindle. I carried water and gels for the relatively short
time on my feet. My target was the current FKT of 3.38.16 for the 30.25 miles
by local legend Yassine Diboun, which didn’t seem out of the question for 30
miles of relatively tame undulating trail.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">As I started out on a crisp cool morning I was
confident I could get near the FKT. I topped the only significant climb to the
historic Pittock Mansion and felt good. As I left the busier parts of the park
the miles ticked away (each ¼ mile is marked on a tree with a blue diamond and
the distance from the start). But this trail doesn’t bite you, it knaws away at
you, the rollers are endless, the twists and turns make finding a rhythm difficult
and suddenly your pace has slipped. The twisting single track all looks the
same and the blue diamonds aren’t slipping by so fast. I stopped once or twice
to take a gel or have a pee, but mostly I plodded rather than ran the last 10
miles or so. I purposely didn’t look at my watch until a mile of so to go and
was shocked to see HOW far I was not only outside the FKT, but also my ‘worst
case’ time of a sub 4 hour run. I arrived at the end of the trail in 4.12.24,
well outside the FKT.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-u81nR7pqexI/VBIlpb3Qu2I/AAAAAAAAA_s/7lKd64_OgIM/s1600/wildwoodend.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-u81nR7pqexI/VBIlpb3Qu2I/AAAAAAAAA_s/7lKd64_OgIM/s1600/wildwoodend.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And then it was done</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Calibri; font-size: 11pt;">This really was FKT lite, and better runners are
attempting more extreme FKTs literally weekly. Those to stare in awe at are
Killian Jornet’s Matterhorn FKT, Rob Krar’s Grand Canyon Rim to Rim to Rim
record (now likely to stand for all time as national parks have tightened up on
solo traversers) and a recent attempt on the 2175 mile Appalachian Trail speed
record of 46 days. That’s 47 miles a day. Every day. For over 6 weeks! Karl
Meltzer, the winning most 100 miler was last seen on day 32 and appears to have
abandoned an attempt at this insane record.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">You want to run a FKT?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Decide which record; unsupported (you carry all
your own shit). Self Supported (you can stash shit on the route in advance).
Supported (everyone else carries your shit)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Find a route that has an FKT within your compass<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Post that you are going to attempt it on </span><a href="http://www.fastestknowntime.proboards.com/"><span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">www.fastestknowntime.proboards.com</span></a><span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Run with a GPS to record the time, distance and
route<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Tell your family and friends your intention
(makes it easier for everyone to believe you)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Shout ‘go’ as you run off into the distance<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">For inspiration watch Killian on the Matterhorn </span><a href="https://www.youtube.com/watch?v=vAeHysSVMUk"><span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">https://www.youtube.com/watch?v=vAeHysSVMUk</span></a><span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com3tag:blogger.com,1999:blog-7858804799160267622.post-53631934239955074102014-09-11T10:12:00.001-07:002014-09-11T10:12:22.701-07:00Tales from a Pacer<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">From my TRAIL magazine South Africa column.....</span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;"><br /></span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">The mission was straightforward; pace one of the
World's best trail runners for the last 20 miles of the 100 mile Western States
(<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">WS</span>) trail race, the big daddy of trail
racing, and one all ultra trail runners dream of. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-hY90o5T0e9M/VBHWs_srO6I/AAAAAAAAA-8/mmHRaPfmRWs/s1600/WScrew.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-hY90o5T0e9M/VBHWs_srO6I/AAAAAAAAA-8/mmHRaPfmRWs/s1600/WScrew.JPG" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy crew WS T-1</td></tr>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">South Africa's Ryan <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Sandes</span> went into <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">WS</span> with
a <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Drakensberg</span> Traverse record,
a European trail race win and a Japanese second place. Along with Rob <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Krar</span>, last year's ultra runner of the year, he
was the favourite, but a 100 miles is a long way. <o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">At Western States most of the top runners have
crew and pacers. Pacers are allowed to accompany a runner from the 62 mile mark
at Foresthill to the finish. I was due to jump in at the 80 mile mark.<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Surely having run 80 miles I would be able to do
the job and keep pace with Ryan? Pacers have been allowed at ultras for a
while, in theory to provide safety for the runner should he or she get into
trouble. In reality with only 5 miles between aid stations, the pacer is more a
companion and a cajoler, encouraging their runner when spirits and energy dip.
You can expect to talk without reply, crack your best jokes without so much as
a polite laugh and tell your man, in true Bruce Fordyce fashion, that
he's running like a star, when 80 miles into a race shuffling like Ali is more the
reality.<o:p></o:p></span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;"></span><br /><span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;"></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-IWvqnqmBjjQ/VBHWkQrNYzI/AAAAAAAAA-0/ZiOdd_Sh1lA/s1600/Dusty%2BCorners%2B-%2BCredit%2BiRunFar%2B.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-IWvqnqmBjjQ/VBHWkQrNYzI/AAAAAAAAA-0/ZiOdd_Sh1lA/s1600/Dusty%2BCorners%2B-%2BCredit%2BiRunFar%2B.jpeg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vanessa crewing Ryan at WS</td></tr>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">80 miles at Western is Green Gate, which is,
well a nondescript green metal gate. When Ryan arrived at 5.30pm with the
temperature gauge tipping 30 degrees he DID look great, at least compared to
the other four runners who had gone through. We were 5th and it was game on!</span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">But ultra trail runners have toughened up in
recent years and as hard as we ran (mostly around 5 minutes a kilometre) there
were no ‘big blows’ in front of us. Every split we received told us we weren’t
making inroads. Then on a 5km downhill section Ryan decided to inflict damage
on his quads and he flew. The 10 minutes to the fourth placer Max King reduced
to a visible 30 seconds with just 3 miles to go and we were hunting.<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">We run straight through the aid station at No
Hands Bridge at 96.8 miles and flew after Max, passing him on the gradual climb
to Robie Point. But Max is no quitter, and we couldn't gap him. Ryan
was spent and I was paying for lack of training and 1000m of climbing in 30k.
He dropped me. Ryan was moving, I wasn't. Pacers have been dropped before by
lead runners, but it is a pretty humbling badge of shame to walk and jog in to
the finish, past the spectators who are well informed enough to know what has
occurred. </span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Max surged past Ryan again, who had to be
content with an excellent 5th overall in 15 hours 46 minutes.</span></div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-VR782_4Jhsw/VBHW6OsArJI/AAAAAAAAA_E/Y0xdtYcjm8Q/s1600/IMG_4683.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-VR782_4Jhsw/VBHW6OsArJI/AAAAAAAAA_E/Y0xdtYcjm8Q/s1600/IMG_4683.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan getting the cooler treatment at Green Gate</td></tr>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Over the next 14+ hours I stayed at the finish
line in Placerville High School and watched the other 291 finishers trail in
before the 30 hour cut off. 100 miles may be a long way, but to run for 30
hours through two sunrises seems a very long time. Emotions are high when you
have conquered that distance, in dry, relentless heat over two days, and those
finishing in the hour prior to the cut off receive Comrades like encouragement
as they complete the last 300 metres on the school track. Unlike Comrades you
are likely only to have your family at the finish to cheer you in.<o:p></o:p></span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;"></span><br /><span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;"></span></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Want to run the Western States?<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">As an overseas entrant you may get 'special
consideration'. The guidelines seem vague but it beats entering the lottery
where your chances are 1 in 10.<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">You still need to run a 100k race in under 16
hours, or finish a 100 miler in anytime to qualify.<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Do plenty of downhill running. The course is
always a 'down run' from the highest point just after the start at the Squaw
Valley ski resort at 2656m to the finish in Auburn at 394m.<o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">BUT you still do almost 5000m of climbing over
the 100 miles. <o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Have a good crew. Although the aid stations are
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<br /></div>
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<span style="background-color: #cccccc; color: black; font-family: Calibri; font-size: 11pt;">Have a good stomach. Many ‘drops’ are due to
stomach issues from too much sweet stuff.<o:p></o:p></span></div>
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<span style="background-color: #cccccc;">apple</span></div>
<div class="p2">
<span class="s1" style="background-color: #cccccc;"><a href="https://itunes.apple.com/us/app/trail-mag/id796352591?ls=1&mt=8">https://itunes.apple.com/us/app/trail-mag/id796352591?ls=1&mt=8</a></span></div>
<div class="p3">
<span style="background-color: #cccccc;"><br /></span></div>
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<span style="background-color: #cccccc;">magzter</span></div>
<div class="p2">
<span class="s1" style="background-color: #cccccc;"><a href="http://www.magzter.com/ZA/Gomulti/TRAIL/Lifestyle/">http://www.magzter.com/ZA/Gomulti/TRAIL/Lifestyle/</a></span></div>
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<span style="background-color: #cccccc;"><br /></span></div>
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<span style="background-color: #cccccc;">zinio </span></div>
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<span class="s1" style="background-color: #cccccc;"><a href="http://za.zinio.com/www/browse/product.jsp?rf=sch&productId=500650714">http://za.zinio.com/www/browse/product.jsp?rf=sch&productId=500650714</a></span></div>
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-63494487760682239402014-04-01T05:21:00.000-07:002014-04-01T05:21:20.455-07:00Gender Bender<div dir="ltr" style="text-align: left;" trbidi="on">
There are relatively few sports where men and women line up on the start line together and even fewer where they are competing for the same prize. Equestrianism is the highest profile example, with women competing and beating men in show jumping, three day eventing and flat and jump racing. No adjustments are made, they have to be as strong, as brave and as dedicated as their male counterparts.<br />
<br />
In running, women almost always line up with men, but race within their sex. It's pretty recent history when women weren't 'allowed' to race over the same distances as men, and running in marathons and further was more than frowned upon.<br />
<br />
Thankfully views have changed, and barriers have been removed. In professional sport, prize money is more often than not at parity, although again, this is a very recent change. It sends out all the right signals about equal opportunity, promoting the sport and enabling women to make a living at doing something they love. Something men have had the privilege of doing for much longer.<br />
<br />
But it is early days, and what didn't strike me, until I started writing this post, was how few women appear in TV commercials here promoting brands and products. Whilst that's hardly evidence based it does demonstrate how few women are instantly recognizable in sport. Or maybe it indicates they aren't prepared to sell their soul for a pizza. I would :)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-lldBFRMj-ko/UzoDVYZKQoI/AAAAAAAAA7E/06ncXCUhzRc/s1600/Screenshot+2014-03-31+17.07.29.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-lldBFRMj-ko/UzoDVYZKQoI/AAAAAAAAA7E/06ncXCUhzRc/s1600/Screenshot+2014-03-31+17.07.29.png" height="245" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two Oceans prize money equal for both sexes</td></tr>
</tbody></table>
What got me thinking was our beloved trail running, and an upcoming race that is offering apparently the biggest prize purse in South African trail running. Great news for the sport if it has aspirations to grow, be recognised nationally and internationally, receive increased media coverage and therefore attract more and better runners to the sport.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-GXF12CbAPnA/UzoDqIPyvnI/AAAAAAAAA7M/qcY_SGfMvhE/s1600/Screenshot+2014-03-31+17.09.01.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-GXF12CbAPnA/UzoDqIPyvnI/AAAAAAAAA7M/qcY_SGfMvhE/s1600/Screenshot+2014-03-31+17.09.01.png" height="207" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A typical WP road race - again no gender distinction</td></tr>
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The problem? This is a team event, with two runners in a team, both who have to finish each day's stage (its a three day race) together. Winning men's team R15,000, winning mixed team R15,000. Winning women's team R5000. The first women's team receives a THIRD of that of the men's and mixed teams. If I was an elite woman trail runner I'd find a strong male runner or not run. What message does this send out to women runners and the wider general public who see images of smiling winners with cheques for vastly different amounts? Or see a quality men's field and sub par women's field. The alleged reasoning is that the men's and mixed fields are vastly more competitive than the women's field as there are relatively few elite trail running women and those that are racing are sponsored by different brands and therefore are not able to race together. This argument falls down somewhat when you see that one of the leading female trail runners (Contego and Vivobarefoot) has teamed with a leading male runner (Hammer and New Balance). Competing brands. No one can blame the runners who are merely targeting the more lucrative categories in a sport where prize money is rare.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-iRIYQ5Ckm74/UzqruZ7wFkI/AAAAAAAAA7c/RLu4swTq5VI/s1600/Screenshot+2014-04-01+05.06.02.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-iRIYQ5Ckm74/UzqruZ7wFkI/AAAAAAAAA7c/RLu4swTq5VI/s1600/Screenshot+2014-04-01+05.06.02.png" height="291" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ABSA Cape Epic prize money - equal including vets, mixed and masters</td></tr>
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But something is wrong if this doesn't start a debate on the equality in sport. I'd argue that if you offered a couple of the leading women R15,000 and you secured lets say Rene Kalmer and another high profile female athlete, you'd receive at least as much publicity as the men's winners, if not more.<br />
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It would set an uplifting example to offer the highest SA prize purse for women don't you think?</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com4tag:blogger.com,1999:blog-7858804799160267622.post-76149357648907891732014-03-26T17:09:00.000-07:002014-03-26T17:09:18.051-07:00Beauty at a Price<div dir="ltr" style="text-align: left;" trbidi="on">
A somewhat delayed blog.....<br />
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Each lamp post on the Golden Gate Bridge has a hidden significance. One the tourists thankfully do not see or acknowledge.<br />
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22 years after I first visited San Francisco I'm trying to remember the walks and highlights from that visit unsuccessfully. I'm staying on Vallejo in Russian Hill where Chinatown and the Italian quarter seem to merge into other, naturally. This morning I ran to Golden Gate bridge, across this astonishing structure and back along Union Street home. There's no logical reason to run all the way across a bridge, stop on the other side and run back. But the GG is such an imposing structure that you are drawn to it, and to look at SF from the other side. The view from the Marin Headlands actually isn't anything special. Its the bridge that's special. Although it's a rust rather than golden color, it has a flow and lines that are beautiful. It seems to bend from the peninsula to the headland, arching out across the channel until it reaches land again.<br />
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Running the bridge isn't exactly a peaceful experience, with traffic thundering across. Nor is it a particularly romantic one, as I think of the average of one person a week who takes their life jumping. The Bridge is the second most common suicide site in the World behind the Yangtze River Bridge in Japan, with over 1200 suicides and counting. Well not actually counting as official records were stopped in 2005. The 'success' rate is 98% (one woman survived only to try again successfully a second time) and the most common place is in the middle (the locations are mapped by the position of lamp posts). There is a french phrase l'appel du vide, which literally means the call of the void, and is used to describe that feeling when you are on a high ledge and have a desire, feeling of 'I wonder what it would feel like to jump'. Apparently it's very common. Up on the Golden Gate Bridge, with it's low handrail, 80 meter drop to the sea and stunning vistas, it's easy to think, even for a second 'what if...' This is very different to the traumatic and bleak place you would have to be to seek out a place to end it all, despite the strong urge for all humans to live.</div>
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Nevertheless, police, workers and volunteers estimate that they save 70-80% of those planning to jump by vocal or physical methods. There seems only a minority who want to see the bridge 'suicide proofed' as it will spoil the aesthetics and cost a fortune apparently. The rest accept the toll as a bi-product of this piece of architectural beauty. As you run across the only indications are strategically placed phone boxes suggesting you reach out before you step out. Would a higher barrier really spoil the view of the bridge from the headland and not be worth 50 lives a year? Suicide isn't an terminal disease. Those talked down from attempt DO have a 10-15% chance of completing their mission, but that means 80-85% will live. Is the cost of a strategically positioned fence and the loss of aesthetics not a small price to pay for saving 40 lives a year?<br />
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Maybe I'm alone in these macabre thoughts, and the majority of tourists just go 'wow', but I felt a feeling of emptiness imagining someone's last thoughts as they made that fateful, mostly irreversible decision.<br />
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com6tag:blogger.com,1999:blog-7858804799160267622.post-22336676308761321562014-03-23T20:15:00.000-07:002014-03-24T16:15:23.055-07:00Scrambled Legs<div dir="ltr" style="text-align: left;" trbidi="on">
I thought I had this climbing thing sorted. 10,000m of climbing a month for a year, always catching other runners in races on climbs, and flying up to Pittock or Council Crest almost daily. But I got complacent. I didn't have Table Mountain to really give my quads a bashing. I've been running and racing in the low country, literally.<br />
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That changed last weekend when I tacked onto a group of 'proper' trail runners and headed into the Columbia Gorge, an hour drive from Downtown Portland, for some 'vert' on the wonderfully named Rock of Ages trail. It winds up from the Falls, joins Nesmith trail, tops out at 1180m (3872ft) and descends to John B Yeon Park and the Columbia River. This was no fancy pants, equipment laden group of trailees, this was hardcore and included a Western States podium finisher and multiple trail race winners. However, I had been running well and sort of holding my own in this sort of company. It was also a training run, where there is some etiquette attached to these runs; Wait for the slowest runner. It's only a training run. There's no hurry, etc, etc<br />
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<tr><td class="tr-caption" style="text-align: center;">Horse Tail Falls</td></tr>
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We started at sea level from Horse Tail Falls (aptly named) and went up and up and up, to above Maclears Beacon level in about 6km. The first 2km was at best scrambling, at worst vertigo inducing ridge line running. At least for this klutz. Much of the time on our hands and knees, bundi bashing on a barely used 'path'. Then at last we could run, through beautiful woods, hardly used trails and melting winter snow. The problem was my legs hadn't climbed this much in one go since a Larch Mountain run/hike last year, and as we topped out at almost 1200m and descended to the turnaround point at sea level below, I was toast. Running downhill, over rocky trails, with shot legs isn't anymore fun than running uphill with shot legs. In my case worse, as my innate clumsiness is amplified and picking my feet up, as my mother used to berate me for not doing, becomes less of an instinct and more of a chore.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-1Scez5xqb80/Uyscm8yxJSI/AAAAAAAAA6U/c8QTMt0hQZk/s1600/1973719_709457995760455_923507078_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-1Scez5xqb80/Uyscm8yxJSI/AAAAAAAAA6U/c8QTMt0hQZk/s1600/1973719_709457995760455_923507078_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm not in this pic, I was taking the low road! Photo: Brian Donnelly</td></tr>
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Last year I DNF'ed (did not finish) two races, both at altitude, which was my excuse anyway. DNFing a training run became a great idea as I eventually hit the road after tripping, kicking and cussing my way down the technical trail, after 1278m up and 1278m down in 14km and almost 3 hours. The others were heading back up the mountain to run it in reverse as I covered the last few hundred metres back down. We exchanged semi embarrassing chatter, and they offered words of encouragement, concern and surprise that I'd been reduced to bailing halfway through a relatively short run. I hit the road with immense gratitude and jogged the 5km or so back to the car we'd left at Horse Tail Falls along the road, sure that I wouldn't have made it back over the mountain without being completely broken, and waited for their return. It was cold, so I jogged up and down the trail, huddling in a sunspot, and eventually they came whooping and hollering down the trail, with those unbridled expressions of joy of doing something simple you love, running.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-eMWtblsq55Y/Uysc2DyfonI/AAAAAAAAA6c/FlNE7zfrPrM/s1600/Screenshot+2014-03-20+09.44.06.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-eMWtblsq55Y/Uysc2DyfonI/AAAAAAAAA6c/FlNE7zfrPrM/s1600/Screenshot+2014-03-20+09.44.06.png" height="320" width="260" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A reality check</td></tr>
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It felt like DNFing a race. That sense of quitting whilst everyone else around you has achieved their goals. Skulking around waiting for others to finish, with no happy story to share, and the lack of questions about your run.<br />
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It was also a sobering experience from a training and fitness perspective. To come up so short, so quickly has led me to the realisation that despite the 10,000 metres of vertical a month I'm now at best a flattish 50k racer. I've lost the endurance base, or maybe the mental desire to grind it out for longer than 4-5 hours at a time. That doesn't concern me normally, but in this company it felt inadequate. I could try and point to a more rounded life that doesn't revolve around the next run, but I'd be kidding myself, because as Masters Champion Noel Ernstzen would say 'We love this shit'. So it's into April with a new goal of at least one 1000m+ one day a week and more time in the Gorge. Not such a hardship I guess.<br />
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-63655473997229967642014-03-17T21:00:00.000-07:002014-03-17T21:00:32.011-07:00Not So Cool<div dir="ltr" style="text-align: left;" trbidi="on">
Two weeks ago was the Way Too Cool 50k (WTC) in Cool, California. It was my target race for the first quarter of the year. In 2013 I'd finished 17th in a good field of 850 runners. I felt that a top 10 would be an improvement and evidence that I could ALMOST mix it in a quality field. Last month I ploughed through the mud to 4th at the Hagg Lake 50k within touching distance of some good (albeit local) runners.<br />
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<tr><td class="tr-caption" style="font-size: 13px;">Sunrise in Cool, CA</td></tr>
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Rather than stay nearer in Sacramento I decided to spend a few days in San Francisco, do the tourist things and hopefully enjoy some sun. I haven't been to SF since 1992 when i arrived in the middle of the Rodney King riots. It was a more relaxed trip this time!<br />
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I walked and ran and enjoyed being in a bigger city again. Maybe too much walking, running and enjoying it seems.<br />
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On raceday I drove the 2 hours to the start and felt the chill morning air common in the Auburn area. WTC utilises some of the immaculate Western States 100 miler trails, most of which I'd ran at night when pacing UK friend Dave Ross to a sub 24 hour finish last June. The weather was cool, but warmer than last year with a promised late morning high of 68 (20c). I was feeling good as I warmed up.<br />
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<tr><td class="tr-caption" style="font-size: 13px;">Beats GU as a sugar rush!</td></tr>
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The first mile or so of the race is downhill road before you hit single track. It thins the field out, but also ensures you go too fast. My first two kms were 3.44 and 3.54, more like 21km pace than 50km pace. But, i knew from experience that you can just about get away with this as the trail will slow you down and hopefully you wont blow. As we hit the single track I settled into a nice position just ahead of the leading women and churned out the 8 miles to the first aid station. I was running 'naked' with no water bottles or hydration pack as the aid stations were marked to be 3-5 miles apart after the first long stretch.<br />
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<tr><td class="tr-caption" style="font-size: 13px;">This wasn't really uphill, that's my late race shuffle</td></tr>
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I felt good. I was keeping my place and knew there was a long flat stretch coming up, as we came off the mountain and onto the flat. As we dropped down to the river and onto wide jeep track I hit the accelerator and pushed. I took maybe 7 or 8 places in those 5 miles or so and felt strong. But the next aid station didn't appear where I thought it would, or for the next 3 miles. My decision to run 'naked' was starting to look very dumb, and the sun was breaking through the clouds. Suddenly I was labouring and losing places. Two women flew past me as we made our way along the Western States single track. The Speedgoat Karl Meltzer was on course and told me I was 19th. 19th! I wanted to be in the top 10. Normally, this would have spurred me on, but my legs were heavy and I wasn't going to blast these last 10 miles, so I kept my head down and just prayed a gel and water at the long awaited next aid station would help restore some vooma. GU'ed up I crawled up Goat Hill, one of the two steep hills and ambled along towards the finish. The tank was empty, literally and it was a relief to see the finish banner and the chance to just STOP. The clock said 4.03 compared to 3.59 last year. Not a disaster by any means but a dent in my racing ego as I felt that I should have been in the low 3.50's which would have secured top 10.<br />
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I take racing seriously, but its seems I'm a novice when it comes to pre-race, and should have learned by now that walking all day for two days and running in a race without any instantly accessible fluid is just dumb. Winner Chris Vargo (an amazing 3.16) has it better tapped, as he writes <a href="http://vargorunning.com/2014-way-too-cool-50k-race-report/">HERE</a><br />
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This must be one of the bigger trail races in the US with 1026 finishers this year. Its easy to see why. A great course with a variety of terrains, no massive climbs, great support and everything you can want at the finish; massage, beer, pizza, fruit, soup, more beer, comfy seats. Somehow they manage to accommodate this many runners without it ever seeming crowded or congested. I'm loathed to do the same race three times given the variety and number of races here, but this is one of the best, and I want that top 10...</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-63641890611340419522014-03-02T19:08:00.000-08:002014-03-02T19:08:24.152-08:00Cradle to the Grave<div dir="ltr" style="text-align: left;" trbidi="on">
I came across one of the more interesting lists of records I've seen. As runners we generally run against the rest of the field and then as we get older in age groups, mostly in 5 and 10 year blocks from 40 upwards. I'm now 46 so am technically racing against men in the 45-49 age group, but most races in the US give an award to the first 'master' ie runner 40 and older. Then there are age group awards (normally a ribbon) for 40-44, 45-49, 50-54, and so on.<br />
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You never just race against other 46 year olds. Race presentations go on long enough with the 5 year age batches (sometimes presenting awards to the top 5 in each group!). However, there IS an age record for each age from 5 years old and up. Until common sense prevailed, "runners" as young as 5 ran marathons. I'm finding it hard to get my head around a parent letting their 5 year old run a marathon, but apparently it happened in the not too distant past. The complete list is here <a href="http://www.arrs.net/SA_Mara.htm">http://www.arrs.net/SA_Mara.htm</a><br />
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<tr><td class="tr-caption" style="text-align: center;">Bucky and Jennifers parents; well....</td></tr>
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Now you can play a neat game; When would your personal best have earned you a world best, both retrospectively and into the future. So my marathon PB/PR is 2.50.47. Pretty speedy I thought. But not as speedy as 11 year old Wesley Paul who ran a 2.47.17 in 1969 (incidentally when i was two and readying myself for my race debut as a 5 year old, no doubt).<br />
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So I can't feel THAT bad about that, as I was a late starter and therefore hadn't reached my peak at 11. I do still run marathons and am in reasonable shape for a 46 year old. Maybe I'll have a crack at it this year either before my May birthday or in my 47th year, when I might have an even better chance? Unfortunately the then 46 year old Reuben Chesang Kambich ran 2.15.24 in 1960 (who said Kenyans have only been running fast marathons for 20 odd years?) and the 47 year Jackson Kipngok Yegon ran a 2.16.20 in 1962. I'm 40 minutes off the pace not likely to make that up anytime soon.<br />
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So lastly lets see how long I have to keep my current PB form to content for a world best. 50, 60, 70? At 67 I can have a crack at Luigi Passerini's world best of 2.51.07. Only 20 years to stay in PB shape; A very lofty goal. And then theres the redoubtable Ed Whitlock who has the oldest sub 3 marathon, aged 74 years and 35 days. Beyond belief!<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-cPi9YMW_lxQ/UxOUAd9fOFI/AAAAAAAAA4g/1dEZwXpIHzY/s1600/Burrill_1865611c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-cPi9YMW_lxQ/UxOUAd9fOFI/AAAAAAAAA4g/1dEZwXpIHzY/s1600/Burrill_1865611c.jpg" height="199" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">92 year old Gladys Burrill finishing a marathon</td></tr>
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Try this yourself. It's fun to see how far we are off of the elite young and older athletes.<br />
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This chart surfaced following a www.irunfar.com column by Geoff Roes on the racing lifespan of ultra runners <a href="http://www.irunfar.com/2014/02/young-blood.html">HERE</a>. Looking at the list again there are very few runners with age best many years apart or even who appear numerous times in the list (Ed Whitlock being a notable exception). Durability at distance running seems a problem. Right now there are many examples of ultra runners who have just crashed and burned after a number of high mileage, high intensity periods of training and racing. Geoff Roes was one. Three or four years ago he seemed unbeatable at 100 mile races. Watch <a href="http://www.ws100film.com/">Unbreakable</a> if you get a chance, it is (even for a running film) a great account of the 2010 Western States where Geoff was out for the count and somehow managed to claw his way back. It gives me goose bumps now just thinking about it. It's shot beautifully and gives the essence of trail running.<br />
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<tr><td class="tr-caption" style="text-align: center;">Fauja Singh a 100 year old marathon runner and holder of 90 year old marathon best of 5.40.04</td></tr>
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Geoff, and I have the same opinion that the human body is like a car which only has a certain number of miles on the clock. Once you've used up those miles, it's over, or at least your days of speeding around are gone. I haven't seen any specific studies, other than a few using muscle biopsies of elite athletes. There's plenty of anecdotal evidence of previously elite athletes losing a massive amount of speed. Not from tradional injuries but rather from extreme fatigue or just a lack of being able to get anywhere near the numbers they used to. As a later convert to running (1996-2014?) I'm hoping my body is at least a Ford and not a Trabant....</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-73619387607612461562014-02-26T14:19:00.000-08:002014-02-26T14:24:28.870-08:00Perceptions<div dir="ltr" style="text-align: left;" trbidi="on">
I can't run with you I'll slow you down? How come you guys look so comfortable running? You hardly look out of breathe.<br />
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I'm so not an 'elite' runner, maybe a good 'club' runner but that would be it. I do love racing, I love the competitive element, and the chance to test my training out. But when I'm confronted with those terms, I find it quite frustrating. So in the hope of dispelling those 'myths' and maybe even gaining the occasional training partner I'll go through them;<br />
<br />
1) I do 90% of my training solo, so the chance of running with someone is always a bonus! The pace really doesn't matter, especially if it maybe takes you a bit out of your comfort zone (if that's what you want) and leads to improvement. If it's a purely social run and there are walks on hills, cool! I ran the last 8 miles of a 30 mile training run with a friend on Saturday. We slowed down when I reached him, which maybe wasn't cool for him, but it helped me get to end in OK shape and not completely stuffed! He worked a bit harder maybe than normal and he made sure we took it easy on the hills. He still wants to run with me, so I guess it was OK.<br />
<br />
2) Looks really can be deceptive! Especially in races. When I started running, I loved racing anything above 10k. I would spend the majority of the race in a 'comfortable' place not at maximum effort. However, the more I raced, the more I pushed the boundaries, improved my times and then had to work harder to achieve new personal bests. Now any race below a marathon is very near to my maximum effort with a half marathon feeling as hard as a 10k. It MAY look easier, because I'm not stopping and walking or completely out of breathe, but my legs are dying under me, and my brain is trying to ignore the pain by thinking about anything but how far it is to the end. Unsuccessfully.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-W0VoGhR2DNM/UwqbtgbnT3I/AAAAAAAAA34/ud4vP-1SsXI/s1600/ax7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-W0VoGhR2DNM/UwqbtgbnT3I/AAAAAAAAA34/ud4vP-1SsXI/s1600/ax7.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sometimes closing your eyes helps!</td></tr>
</tbody></table>
I'm re-reading Haruki Murakami's excellent 'What I Talk About When I Talk About Running' and when asked what he thinks about when he's running he invariably can not think of anything specific. Racing to me is the exact opposite of that. I think specifically about how far the next mile marker is (a long way), can I maintain this pace (surprisingly usually yes), did I go off too fast (yes, but it's hard not to in the charge from the line), who is the competition (often the least likely candidate), do I always feel this bad (yes), how far to go (too far).<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-f5z0SvC9EhA/UwqchSdYIfI/AAAAAAAAA4A/bW7ux87w7lM/s1600/Screenshot+2014-02-23+17.12.19.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-f5z0SvC9EhA/UwqchSdYIfI/AAAAAAAAA4A/bW7ux87w7lM/s1600/Screenshot+2014-02-23+17.12.19.png" height="320" width="208" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautifully written</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
</div>
Those are the very specific thoughts going through my mind. You could call it 'focus' and certainly if I start working through personal issues, trying to deal with work challenges, etc when racing, my pace can vary (normally slowing) and it becomes a distraction. So there's no choice but to focus on the pain and how long there is left of it!<br />
<br />
3) I'm ALWAYS out of breathe at the end, and on any significant hills, but before that it's more muscle pain, until real fatigue kicks in and my heart rate increases to maximum and you try and 'kick' for the finish. Kick meaning to me, knowing that the finish line is a given distance away and you can give it everything. In a 5k it might be with 500m to go, in a marathon with 2 or 3 miles to go.<br />
<br />
These internal battles that do not show themselves to others are still there nonetheless, and I'm suffering just as much as the next runner :)</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com0tag:blogger.com,1999:blog-7858804799160267622.post-69855905227346350522014-02-21T07:59:00.000-08:002014-02-21T09:54:39.340-08:00Vertically Challenged<div dir="ltr" style="text-align: left;" trbidi="on">
Hills are hard. They hurt and they NEVER seem to get any easier. I always feel slow running up, and most of the time you are slow. It feels more like a tricky exercise in breathing normally and dragging your heavy legs towards the summit.<br />
<br />
I've haven't really read anything that specifically says 'run hills, it will make you faster and stronger' but something inside my subconscious tells me to run them. Every day. All year. Most of the time I hate it. I don't get into a rhythm, I just slog it out til I get to the top, and then try and enjoy the downs, which actually don't feel much fun for some reason. BUT I still do them. Every day. At least 300m vertical, which is child's play to Sandes, Olson, Krar etc but for an Oregon runner quite a lot apparently. It always feels a good workout and seems to compensate for a lack of speed work and any other advanced training methods.<br />
<br />
In races, at least those without massive elevation gains all those vertical meters start to come into play. Again, although it doesn't feel like it I find I make time and position on hills over other runners, and can also keep a good pace when on flatter sections.<br />
<br />
It's been a year since I started the 300m a day trial, and bar an injury and a visit to my folks in flat Norfolk, England I've been around and about 10,000m a month vertical. It hasn't creep any higher as being a car-less downtown Portland dweller the highest runnable point from my house is, guess? 300m! Either Council Crest or Pittock Mansion.<br />
<br />
Given the improvement on relatively small hills, I think it's time to step up and start trying longer tougher climbs to really make some impression. It will mean visits to the Gorge, Mt Hood etc, zipcars and group runs, but it's about time after 14 months here.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-PaVDZi0s65c/UwayseL6LvI/AAAAAAAAA28/oFnsU1SXM80/s1600/larchmountain.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-PaVDZi0s65c/UwayseL6LvI/AAAAAAAAA28/oFnsU1SXM80/s1600/larchmountain.jpg" height="165" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the views from top of Larch Mountain</td></tr>
</tbody></table>
Larch Mountain is the gnarliest, toughest climb I've found here, and now the days are getting longer that will start to become my fitness tester. It's a straight climb up past Multnomah Falls to a spectacular 360 degree viewpoint. It was 1 hour 45 minutes up and 55 minutes down the one and only time I attempted it, which tells the story. I'm sure it's those climbs that will help get me a bit closer to the speedgoats in time....<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Nl1X9hsfUDI/UwaxdmTjstI/AAAAAAAAA20/fiN1kZKWq1g/s1600/Screenshot+2014-02-20+17.52.42.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Nl1X9hsfUDI/UwaxdmTjstI/AAAAAAAAA20/fiN1kZKWq1g/s1600/Screenshot+2014-02-20+17.52.42.png" height="206" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Larch Mountain 'run' more of a power hike up</td></tr>
</tbody></table>
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com3tag:blogger.com,1999:blog-7858804799160267622.post-88509388129513293542014-02-16T17:52:00.000-08:002014-02-16T17:52:05.439-08:00Run Stupid Run<div dir="ltr" style="text-align: left;" trbidi="on">
This has probably been the oddest 10 days of running I've ever had. It started last Thursday with heavy (for Portland) snow and a 'feels like' temperature of -12C, which was cool to run it as it was just settling. Friday was more of the same and a short 10k in -7C.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-LH5ZxF6Dktw/Uv63ddRtxZI/AAAAAAAAA0g/m5tl3FiaPQY/s1600/1624901_10152165642581422_340987903_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-LH5ZxF6Dktw/Uv63ddRtxZI/AAAAAAAAA0g/m5tl3FiaPQY/s1600/1624901_10152165642581422_340987903_o.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CAPESTORM, Hi-Tec, Buff and K-Way all work amazingly in -12C</td></tr>
</tbody></table>
My plan had always been to run the Wildwood trail end to end (30 miles) on Saturday and I thought more overnight snow wouldn't make the trail too bad. It was warmer at -4 and the first few miles were fun, with stunning winter scenes provided by the snow on the trail, deer prints to follow and snow covered trees along the way. By about mile 7 the snow was 5 inches deep and too soft to not break through. My kms went from six to eight minutes with twice the effort. At mile 10 I decided to drop down onto the wide flatter cycle path that runs through Forest Park. It was no better, and I was 10 miles from home but more from my pick up at the end of the trail. So I pummeled through the snow, for a while behind the lone XC skier, until I reached a parking lot on the road with 20 miles down, but too early for my lift back and too far from any cover. Having established my guardian angel was at least 30 minutes away I started to run along St Helens Road back to Portland as much to keep warm as for any other reason, and eventually after some comical 'where are you?' 'I'm behind a garbage truck' 'Where are you?' 'I'm huddling by a sign for BFG Construction' exchanges I jumped into a warm car with peanut butter and jelly muffins and coffee. Never having felt so happy to bail a run and very grateful that someone would care enough to drive out in white out conditions!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-7xAj3dzJKug/Uv61mm-_6_I/AAAAAAAAA0M/KhIRgm0WRWE/s1600/Screenshot+2014-02-14+16.31.35.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-7xAj3dzJKug/Uv61mm-_6_I/AAAAAAAAA0M/KhIRgm0WRWE/s1600/Screenshot+2014-02-14+16.31.35.png" height="236" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not the traditional WW end to end run</td></tr>
</tbody></table>
The next day the snow had turned to sheet ice and i met up with local trail legend and WS100 M10 Yassine Diboun (<a href="http://animalathleticspdx.com/">Animal Antics</a>) for a run on Wildwood and the streets. Luckily potential hypothermia wasn't followed by broken bones as we took over 2 hours to run the 10 miles, slip sliding our way back to Goose Hollow. Surely conditions couldn't get any worse? Monday and the thaw had started producing a nice inch crust of soft snow with 4 inches of freezing water underneath. I now have the cleanest pair of NB Minimus trail shoes in Portland I'm sure.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-fV2LWaTojJA/Uv63L0QxyEI/AAAAAAAAA0Y/WBSEJpOKVxg/s1600/1911566_10152169943601422_315483150_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-fV2LWaTojJA/Uv63L0QxyEI/AAAAAAAAA0Y/WBSEJpOKVxg/s1600/1911566_10152169943601422_315483150_o.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PDX road gritting - it just ends! Still the safest place to run</td></tr>
</tbody></table>
A few days of 'normal' Portland weather (ie rain) meant a track 5km in 18,08 before the Hagg Lake Mudfest 50k on Saturday. After snow, ice, freezing water, freezing rain, ice pellets and even one sunny run, it was a Mud City at Hagg Lake, with 2 laps of the muddest race I've ever run. Last week's training obviously helped as I managed fourth place in a reasonably competitive race (see results <a href="https://www.nspirelive.com/nspir3/raceresults.spire?raceID=679">HERE</a> and the first pics <a href="https://www.facebook.com/paulmichaelnelson/media_set?set=a.10201677324354287.1073741878.1215017161&type=1">HERE</a>). Now I need new trail shoes (trashed!) and new hip flexors :)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-KcwkWVenPDs/UwAKPLVfl8I/AAAAAAAAA2M/BTyykusM5FE/s1600/Screenshot+2014-02-15+16.41.31.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-KcwkWVenPDs/UwAKPLVfl8I/AAAAAAAAA2M/BTyykusM5FE/s1600/Screenshot+2014-02-15+16.41.31.png" height="320" width="269" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Part of the Hagg Lake course - pretty typical section</td></tr>
</tbody></table>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-5714208177540294322014-02-13T20:21:00.000-08:002014-02-13T20:21:08.644-08:00Getting into the Habit<div dir="ltr" style="text-align: left;" trbidi="on">
There's really one overriding factor in running, and probably most individual sports; motivation. I've just finished reading the Mike Tyson autobiography. It more than any other book shows me that whatever talent you have, whatever riches you win, the only factor that will make you a great, potentially the best ever in the sport, is your personal motivation. Tyson had ability, but his motivation waned when 'other' factors intervened.<br />
<br />
Everything else is complementary; talent, grit, determination, skill. You can have all in abundance, but lack motivation and they can add up to nought. Of course without 'talent' you wouldn't scale the heights in any sport, but even with it, it's never enough.<br />
<br />
I was chewing on this as I managed not to get out of bed yesterday morning and run. Why not? I was awake, I had time before work, my body wasn't sore, yet I didn't go run. Sure I did later in the day, but if circumstances had conspired, it would have been a run free day.<br />
<br />
Running mostly alone puts all the emphasis on self motivation, and negates peer pressure which might have helped yesterday morning. Most of the time it means I run more than I would do in groups, but on these occasions it makes me skip runs I'd otherwise complete. I wonder how many great athletes didn't realize their potential because of a lack of motivation to train? I still love the Daley Thompson Christmas day story. He did his normal morning session as Christmas Day fell on a training day. Went home, showered, put his feet up and started to enjoy relaxing on Christmas day. Then he started wondering what Juergen Hingsen his great rival would be doing. Knowing the German's great work ethic, he couldn't get away from the fact he would also have been training, so he went out again for session number two. At last satisfied he'd pushed to the limit, he showered again and tucked into some turkey and trimmings. After a few hours of feasting and rest, he still couldn't get the German out of his mind. Would he train TWICE on Christmas Day? Maybe. So out went Daley for a third time. This time he knew he had the edge, because nobody would train three times on Christmas day. That's motivation.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-p6QQmJMqyYc/Uv0dyP32fzI/AAAAAAAAAzM/XAC3tuenkrQ/s1600/Screenshot+2014-02-13+11.32.06.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-p6QQmJMqyYc/Uv0dyP32fzI/AAAAAAAAAzM/XAC3tuenkrQ/s1600/Screenshot+2014-02-13+11.32.06.png" height="255" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A 10 minute daily run took 60 days to become a habit...</td></tr>
</tbody></table>
I'm reading a book at the moment about habits (Making Habits, Breaking Habits by Jeremy Dean) and how long they take to form and also to break. Simple habits such as drinking a glass of water in the morning took as little as 20 days to became 'automatic'. The bad news is that doing as little as 50 sit ups a day or going for a 10 minutes run took in excess of 84 days to become a habit!! The good news is that the main gains are early. So the first few days have the most effect on habit forming. More repetitions early mean quicker habit forming and longer sustainability. Some habits took up to 254 days to become automatic in other studies!<br />
<br />
Getting injured (strangely rather than being sick) has always been a bad habit breaker for me. Day 1 and 2 of no running are hard. Day 3 onwards when I've noticed my eating patterns have changed automatically, I haven't put on any weight AND I have all this extra time become easier and after a week I'm often left wondering why I devoted so much time to running! That has changed since my volume has moved down from 100 to 60 miles a week. 100 miles a week was 2 runs a day and 2-3 hours, 60 miles as little as an hour a day 6 days a week and 3 hours 1 day a week. I miss that post long run or race feeling, but the memory fades quickly. Regrettably.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-wzIC_ggUY6Q/Uv0fnWk5q-I/AAAAAAAAAzY/wnXKUr-rc1Y/s1600/snow.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-wzIC_ggUY6Q/Uv0fnWk5q-I/AAAAAAAAAzY/wnXKUr-rc1Y/s1600/snow.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Snowlandia didn't stop Portland runners</td></tr>
</tbody></table>
I guess that's why the lone runner probably has to be mentally stronger than those who run in groups and have that incentive. In the summer the motivation is often to see the sunrise or sunset from above Portland. In the winter it's much more difficult. But again being outside, seeing my breath in the cold air or splashing through the muddy trails act as motivators. I also use the Daley Thompson 'surely no one else is training' persuader, especially when the weather is bleak like the last few days in 'Snowlandia' here. But the one downside of being in an area and environment of hard core ultra trail runners is that you are NEVER the only one to run in crap weather!<br />
<br />
This weekend is the Hagg Lake Mud 50k and my Cape Town 2 Oceans Ultra qualifier I hope. Unlike last year I think it will live up to the Mud tag. Maybe good training if Oceans has another year like this.....<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-yqa-psKXbjY/Uv1ChE9PqLI/AAAAAAAAAz8/ecSpQ1d8WP4/s1600/hqdefault.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-yqa-psKXbjY/Uv1ChE9PqLI/AAAAAAAAAz8/ecSpQ1d8WP4/s1600/hqdefault.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2 Oceans ultra marathon - the mud year</td></tr>
</tbody></table>
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-85288025936601949372014-02-06T21:12:00.000-08:002014-02-06T21:12:40.074-08:00Road and Race Tripping<div dir="ltr" style="text-align: left;" trbidi="on">
Most of January was spent in Las Vegas and Salt Lake City for two big trade shows and one sales launch. It's been a hectic work time and fitting in decent runs in those locations a challenge. Las Vegas involved running up and down The Strip during the week before they were overwhelmed by the booze crowds (which start early and and end late). Two runs at Red Rocks and Hoover Dam at the weekend broke up the monotony of The Strip. Salt Lake City is apparently one of the most polluted cities in America. At 1500m and in a basin surrounded by mountains, it experiences 'inversion' where cold air is trapped under warm air creating a lid which keeps pollution in.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-SfSen1iCRzQ/UvFuIB6NB-I/AAAAAAAAAyQ/yxA_naoY0K8/s1600/1558759_10152128312206422_143622519_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-SfSen1iCRzQ/UvFuIB6NB-I/AAAAAAAAAyQ/yxA_naoY0K8/s1600/1558759_10152128312206422_143622519_n.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A run to the Hoover Dam was a highlight</td></tr>
</tbody></table>
It's also VERY dry. My skin was like sandpaper after a week there. I found a few 'hills' but really nothing to help fitness much, so all those 2013 gains felt like they had disappeared into the flat roads of Nevada and Utah.<br />
<br />
My fitness is way below this time last year as a result of an injury then flu like symptoms for 8 days. My longest run for 2 months has been 22km. It seems an age ago that I was running well and competitively. It shows how much we should be grateful when we are in that state of race fitness. Its almost always transitory, but seems permanent when we are in that space.<br />
<br />
Fast forward to this last weekend and the romantically named 'Roaring River half marathon'. American race organisers are masters of the enticing race name. This was just another in the series of races named after supposedly main elements of the race. Others; Blue Lakes 15km - didn't see any color of lake. Bald Peak half marathon - outside of Bald Peak park. Battle to the Pacific - didn't even sniff the sea. And then some others which were a bit more realistic; Speedgoat - you had to be a goat on those hills but very little speed involved. Autumn Leaves 50k - hard to argue with as it was in November, and there were leaves! Bridges to Brews - tick! Way Too Cool 50k - yep, with frog cupcakes, pizza and beer it was cool.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="http://connect.garmin.com/activity/439004150"><img border="0" src="http://2.bp.blogspot.com/-Qca8HPsAyfc/UvFuqZdFb8I/AAAAAAAAAyY/h6NRxrNO7Cs/s1600/Screenshot+2014-02-04+14.50.05.png" height="216" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://connect.garmin.com/activity/439004150">Flat and lots of right angles (CLICK FOR DATA)!</a></td></tr>
</tbody></table>
Anyway, it was a flat 21km, along straight country roads, pretty unscenic, given there looked like a lot of great trails near by.... But it was an exercise in testing fitness and speed and my Pittock hill partner Greg Hickman had found the race, so a chance to race somewhere different. As is normally the case there is the obligatory college student having an 'easy' training session. This time 17 years old. We were through the first km in 3,49 which was ok, but then 3,39 and 3,44 was really a bit quick for a first race back, but with the youngster effortlessly cruising to the front, second looked possible. He was always tantalising just out of contact, and it was left for me to battle with an Ironman triathlete for 2nd and 3rd. I kept up the sub 4 min kms until 19km when my legs started to say 'no more'. Luckily I had a gap and managed two more sub 4 min km to finish off in 80,45. He LOOKED like a master (over 40) but looks can be deceiving and he turned out to be only 38, leaving Greg to pick up the 2nd place masters place on his first race for a long time.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-6qTpCz-e6D0/UvFvrTc6jQI/AAAAAAAAAyk/OP7SV7KBQj4/s1600/1889690_10152153852636422_404256480_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-6qTpCz-e6D0/UvFvrTc6jQI/AAAAAAAAAyk/OP7SV7KBQj4/s1600/1889690_10152153852636422_404256480_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First two Masters at Roaring River</td></tr>
</tbody></table>
It was good to race again and see that there was still some speed in the legs despite an injury, the flu and no speedwork. If only I had the self motivation to commit to a proper training regime, then who knows. BUT running is my therapy, my downtime, my breathing space and my thinking time. To regiment it and stick to a schedule means all those elements would also have to be scheduled and you cant schedule when you need time to think, etc. I like to just run. It's such a simple, equipment and logistic free exercise, and in Portland it's almost impossible to have a run without a spectacular vista, view of Hood or St Helens or one of the other Cascades peaks.<br />
<br />
I saw this e-card and although I unfortunately adhere to the original words, I can also change 'drink' for 'run' and it still makes perfect sense :)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-WXy5Nt59gB4/UvK-Uaf-O8I/AAAAAAAAAy0/TwV-PHeWKyg/s1600/1043907_812655685418510_1687614418_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-WXy5Nt59gB4/UvK-Uaf-O8I/AAAAAAAAAy0/TwV-PHeWKyg/s1600/1043907_812655685418510_1687614418_n.jpg" height="224" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And 'run'</td></tr>
</tbody></table>
<br />
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-30279554123756302692014-01-20T22:14:00.001-08:002014-01-20T22:15:15.742-08:00Not Just Boots and Bad Beats<div dir="ltr" style="text-align: left;" trbidi="on">
One of the questions I constantly ask myself when feeling restless is 'How can you feel discontent when you are better off than the majority of the population?'. This is exacerbated in both Portland and Cape Town where the homeless populations are high and very visible. My 15 minute walk to work in downtown Portland passes probably 10 people on street corners with signs asking for a $1 and another 10 in store doorways sleeping. This is despite (or maybe because of?) an enviable support structure for the homeless here. Shelters, soup kitchens, food banks, free coffees, dry cleaning (for the unemployed if they have a job interview) and more.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-CJwUvB0rSLo/Ut4PaOuL5_I/AAAAAAAAAxo/61U_b5P5-LM/s1600/1084582_10152121908436422_437364151_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-CJwUvB0rSLo/Ut4PaOuL5_I/AAAAAAAAAxo/61U_b5P5-LM/s1600/1084582_10152121908436422_437364151_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Eiffel Tower, Statue of Liberty and the Colosseum all reside in LV</td></tr>
</tbody></table>
But restlessness isn't connected to money, 'stuff' or a standard of living, its something deep inside that your psyche that determines what makes you happy. What puts a smile on your face and means you wake up looking forward to the day. Bill Bryson said that we are on this earth for a millisecond of time, and we best make the most of it. You would have thought that with that opportunity we would all be grabbing life with both hands and living for the moment. Shouldn't we all live as though we've been given a death sentence, which is essence we have?<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-7sEaAuvEgzA/Ut4Ox7nik6I/AAAAAAAAAxY/URiw0oMOiX8/s1600/1608425_10152126624996422_67020738_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-7sEaAuvEgzA/Ut4Ox7nik6I/AAAAAAAAAxY/URiw0oMOiX8/s1600/1608425_10152126624996422_67020738_n.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Red Rocks</td></tr>
</tbody></table>
Having been in Las Vegas for 12 DAYS for the SHOT Show with Magnum Boots ending yesterday, for all it's evils and 'sins' it is a place where people live for the the moment. OK, its a generally debauched, immoral and wasteful moment, but whose to say they are wrong and we are right? Vegas is a want all, get all, whenever you want it environment. Yet 30 minutes from the Strip there is stunning natural landscape and one of the modern wonders of the world; the Hoover Dam. Both were packed with tourists, with queues leading to both.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-pIQDDQgQrp8/Ut4PB8vHIhI/AAAAAAAAAxg/8YV6Yv4DwY4/s1600/1558759_10152128312206422_143622519_n+(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-pIQDDQgQrp8/Ut4PB8vHIhI/AAAAAAAAAxg/8YV6Yv4DwY4/s1600/1558759_10152128312206422_143622519_n+(1).jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A modern wonder - Hoover Dam</td></tr>
</tbody></table>
The more time I spend here, the more I appreciate the diversity and contradictions. No more so than this last week where sin meets serenity.</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-50361696178211558822014-01-05T08:33:00.002-08:002014-01-05T08:33:30.583-08:00New Year Resolve<div dir="ltr" style="text-align: left;" trbidi="on">
As 2014 ticks into action, the running log clicks around and back to '0'. Of course it doesn't really start at zero, but it sure feels like it. I've computerised my logs for a few years now, and I wipe last year's numbers, rename the file 'log2014' and start again. It's a big incentive to run on 1st January, otherwise you are already playing catch up!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-hHtS3hZ3eMQ/UsiVaj-shiI/AAAAAAAAAwo/FR3wq1n9Mkc/s1600/Screenshot+2014-01-04+15.12.10.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="102" src="http://2.bp.blogspot.com/-hHtS3hZ3eMQ/UsiVaj-shiI/AAAAAAAAAwo/FR3wq1n9Mkc/s320/Screenshot+2014-01-04+15.12.10.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting again....</td></tr>
</tbody></table>
It's going to be hard to better 2013 from a personal running perspective. There were no 100 milers, no marathon PB, but there were some great highlights. PB's are satisfying, but running with Coach Dion at African X and battling (well in my head anyway!) the Master Masters of Noel and Derrick is my favorite memory. It was three hard days of running at my max, and we lost out every day, but it was still a thrill. My partner has found a faster old man, so I'm looking around for another fast old man. I'd like to show I wasn't that much of a slow poke.<br />
<br />
Ending 2013 with an injury and then sickness for pretty much the whole of December, gave my body a break which I'm not enjoying now. Running my Portland trail routes feels way harder than before, and I feel slow and clumsy. The scales say my weight is the same, but there's nothing to beat racing, the workout it gives as well as the motivation to work harder. I missed three of the first races I ran when moving here, and feel out of the racing 'scene' already! I don't want to race until I feel I compete, but know the best way to get to that level is to racing. It's a paradox!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
Today on Wildwood, it felt like everyone fast bar Mo Farah was on the trails, it was an intimidating place. Talking of Mo Farah, and African X competition, here's Noel, only getting dropped by Mo, when he turned on the after burners. Good job Noel!<br />
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<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Hjt2DCigu6o?feature=player_embedded' frameborder='0'></iframe></div>
<br />
Bring on some fitness, races and a return of motivation. </div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-9041138633965953462013-12-31T17:01:00.001-08:002013-12-31T17:01:34.950-08:00Middle of the Road<div dir="ltr" style="text-align: left;" trbidi="on">
As the year comes to an end, my mind turns to what has been achieved in 2013 personally. It's been a year of growth, although has rarely felt like it. It's definitely been a year of running PB's and eventually three wins in low key, small field races. Satisfying nevertheless. I've been lucky to have discovered the best trails I've run on. Witnessed Western States and Leadville firsthand and admired how anyone can run that fast, for that long! And then I got injured which is as usual the body saying 'enough'.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-VU_DWIRQV08/UrNhOeH13lI/AAAAAAAAAwQ/7nHcQOAmhk4/s1600/908972_10151555307406422_1263937481_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://4.bp.blogspot.com/-VU_DWIRQV08/UrNhOeH13lI/AAAAAAAAAwQ/7nHcQOAmhk4/s320/908972_10151555307406422_1263937481_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My favorite running pic of the year - Simon Gear nails the 2 Oceans silver</td></tr>
</tbody></table>
It's made me reflect on the past more than ever before, and decisions made.<br />
<br />
I always thought that the term mid life crisis was an easy way for (generally) men to excuse their behaviour. However, now I realise that by the time you get to your mid to later forties, you have 20 years + of 'adult' experience, you aren't at the start of your journey in work, relationships, etc but at a pivotal point where your decisions start to have a finality about them. The road you choose now, had better be the right one, or be faced with those ever occurring thoughts of life on your own, in a job that doesn't inspire you, with a partner who isn't your soulmate, or in a place you dislike. Those all become real fears as you head towards 50. No-one is going to look at you for your young promise (job wise), for the chance to start a family with you, and the likelihood of starting afresh in a new environment becomes a big risk or a pipe dream.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-q0BrH6O-940/UrNhlGKG6JI/AAAAAAAAAwY/nSYfy1WpGUc/s1600/1387637_10151920828241422_252944182_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-q0BrH6O-940/UrNhlGKG6JI/AAAAAAAAAwY/nSYfy1WpGUc/s320/1387637_10151920828241422_252944182_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A summer of great sunsets from Council Crest</td></tr>
</tbody></table>
Those who embrace change and are prepared to take a path that is rocky, uncertain and unchartered have my admiration. I've found it massively stressful dealing with three life events this year. New job, new continent, new life situation. It HAS been a year of growth, but felt more like a constant battle to remain positive, pull on my running shoes and start the day on an uplifting note. I've fought the desire to stabilise my moods artificially, believing that according to that saying, its better to feel emotional pain than not feel at all. I've seen the other side of my SA decisions, and appreciated the pain, hurt and frustrations felt by others effected by my decisions, although have mainly failed to rein in those frustrations myself. I've definitely realised that no situations are straightforward and however strong feelings are, and desire is, it's never that simple. I still have faith that somehow out of all this, I can find peace and contentment, despite understanding that I might just have a restless soul and maybe am unable to find peace. But that peace can only come from within and that's been the biggest struggle, to accept and work on that aspect. Again, I have admiration for people who can work on themselves to be better human beings and succeed. My occasional personal blogs have elicited an amazing response from friends, and for that I'm grateful.<br />
<br />
I've been fortunate to visit, run in and experience some amazing places. Some of my favorite pics of the year are <a href="https://www.facebook.com/ianlittle17/media_set?set=a.10152067197871422.1073741847.747111421&type=1">HERE</a><br />
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Wishing friends near and far a happy, adventurous, fulfilling 2014.</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com0tag:blogger.com,1999:blog-7858804799160267622.post-62173937962199763712013-12-07T19:46:00.000-08:002013-12-07T19:46:45.884-08:00Medicine Ball<div dir="ltr" style="text-align: left;" trbidi="on">
So the little bump in the road was nothing more than that. When my Achilles flared I thought the worst and prepared for a long time off the roads and trails. I googled and browsed and researched and came up with the Strassburg sock and the Foot Rubz ball, $40 and $5 respectively. The sock is a bizarre contraption that is supposed to keep your heal slightly 'raised'. The instructions suggested you wear it in bed, but it looked and felt odd and my toes cramped! So I ditched that after a day (available on Craigs List for $20, any takers?). The Foot Rubz is a spiky ball that you roll around under your foot, and I quote "simply roll the 172 stimulating fingers under feet for fast relief". As a sales pitch it takes some beating.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-tbc_AdY_7s4/UqOm6GpjyII/AAAAAAAAAv4/mGP_X-POgBM/s1600/1472536_10152023509541422_1920254892_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-tbc_AdY_7s4/UqOm6GpjyII/AAAAAAAAAv4/mGP_X-POgBM/s320/1472536_10152023509541422_1920254892_o.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Strassburg Sock - bizarre</td></tr>
</tbody></table>
Trying to find the ball in REI (for South Africans think Cape Union Mart) was more of a challenge. The computer said 38 units in stock, the shelves said zero. So after much hunting around in the store room they found one. AND it seems to have worked. I sat at my desk and rolled this funny ball under my foot, and hey presto, no more Achilles pain. Who knows if it helped or if the injury was receding anyway. Combined with regular icing and heel raises and drops, there's no pain after 4 consecutive days of running.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Lqll6KfALLU/UqOneABHaeI/AAAAAAAAAwA/5KIqS6R-T5o/s1600/Screenshot+2013-12-07+14.55.42.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="162" src="http://3.bp.blogspot.com/-Lqll6KfALLU/UqOneABHaeI/AAAAAAAAAwA/5KIqS6R-T5o/s320/Screenshot+2013-12-07+14.55.42.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The miracle ball</td></tr>
</tbody></table>
<br />
As before, having a break of a couple of weeks is an odd experience. I found I got out of the habit of running pretty easily and found cycling, walking and generally keeping busy filled that running time. In two weeks I seem to have lost a lot of fitness! Runs are hard work and my muscles are sore afterwards! How can that happen?? Doesn't the last 2-3 years of injury free running count for anything :)<br />
<br />
Also when you aren't running every day you quickly forget what a simple, pure joy it is to just run, especially off road. Maybe I need that day to day confirmation that running is the best medicine available? Although I wasn't consciously aware of it all the time, the 11 days off over 2 weeks made me grouchy and more than usually sensitive. Running time is my space for trying to logically think through situations rather than just reacting, which with my lack of patience I do far too often without completely thinking through the consequences. Running often acts in a similar way to the 'sleep on it' idea. That it's better not to act rashly before spending sometime working through the solution.<br />
<br />
I'm glad I have access to the medicine cabinet again....</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-72642836891015826032013-12-05T19:20:00.000-08:002013-12-05T20:02:30.753-08:00The Rainbow Nation<div dir="ltr" style="text-align: left;" trbidi="on">
I remembering being in Clacton, Essex, with my girlfriend at the time when Nelson Mandela was released. Even for someone with no connection with South Africa at the time it was a momentous occasion. It seems to demonstrate that if you keep fighting for right, and keep fighting for right, you will eventually prevail.<br />
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<br /></div>
<div>
Growing up in the UK in the 1970's and 1980's racism was rife, but everyone could vote and could go to the same shops, clubs, events etc. It wasn't easy to be anything but white, but I bet it was thousand times better than being black or 'coloured' in South Africa. </div>
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<br /></div>
<div>
in 1999 I went to Comrades and started to appreciate the issues in SA, although only from a cossetted tourist's viewpoint. I met an amazing South African at Comrades, who 'persuaded' me to move to SA. It's the best decision I ever made, bar none. We lived in Hout Bay, a 'middle class' part of Cape Town, but with some serious drug and crime issues that impacts on everyone, still. I spent the first four years sleeping at night with anything from slight unease to outright fear, coming as I did from an area where a punch up in a pub was the most serious crime you'd encounter. We were burgled, but luckily didn't wake up. Lindsay was mugged out running. We had two acquaintances and colleagues murdered.</div>
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<br /></div>
<div>
South Africa is no picnic, and anyone who tells you it is, is lying, or living in an environment where their interaction with the real South Africa is severely limited. BUT, I miss it like I've missed no other place I've lived. I cried today when I heard Madiba had passed away. I cried when I was at Loftus Versfeld for the SA v British Lion rugby test match and 50,000 South Africans sang the national anthem with more passion then I thought possible. Its a beautiful song.</div>
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<br /></div>
<div>
<a href="https://www.youtube.com/watch?v=tTtINHRja4k">https://www.youtube.com/watch?v=tTtINHRja4k</a></div>
<div>
<br /></div>
<div>
The country is special, unique, and abundant in things that are important to life. The people appreciate life in a much purer sense than many do in first world countries. There's a beauty simplicity to life at times, especially in CT. Life can be completely infuriating, especially when you tangle with government, large organisations, or try and do a relatively simple task! However, South Africans always 'make a plan', normally just now! They enjoy the climate, the landscape, the fauna and flora to a high level. They love sport, the teams that represent the country, beers, braais and talking shit. </div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-_7f6ZKKYjuw/UqEjJtyq8xI/AAAAAAAAAvo/RW6y7k-r524/s1600/12iht-soccer12-nelson-mandela-superJumbo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-_7f6ZKKYjuw/UqEjJtyq8xI/AAAAAAAAAvo/RW6y7k-r524/s320/12iht-soccer12-nelson-mandela-superJumbo.jpg" width="291" /></a></div>
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<br /></div>
<div>
Standing on the start line at Comrades is the epitome of the rainbow nation, with runners of all backgrounds shoulder to shoulder, with the same road in front of them. The rainbow nation somehow gets along despite, or maybe because of it's history. </div>
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<div>
"<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px;">I have walked that long road to freedom. I have tried not to falter; I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come. But I can rest only for a moment, for with freedom comes responsibilities, and I dare not linger, for my long walk is not yet ended. Nelson Mandela"</span></div>
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<br /></div>
<div>
RIP Madiba.</div>
</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-48966677073559488052013-12-01T09:51:00.000-08:002014-04-22T00:03:33.214-07:00Always smiling<div dir="ltr" style="text-align: left;" trbidi="on">
<i>Last week at the Two Oceans marathon trail races, the organisation honoured Sonia with the trophy for the winning woman. It was a lovely gesture and Sonia's partner Brian Key presented the trophy to the winner Landie Greyling. My short blog post and new pics from Good Friday's race below.</i><br />
<i><br /></i>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wZ6uY0d9Qmg/U1YTsNUl6NI/AAAAAAAAA78/ljKHfkHMZCM/s1600/photo+3.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-wZ6uY0d9Qmg/U1YTsNUl6NI/AAAAAAAAA78/ljKHfkHMZCM/s1600/photo+3.jpeg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brian presenting Landie with the Sonia Beard Trophy</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-_xwX5uXAUqk/U1YT4S2nNeI/AAAAAAAAA8E/wE0XIRUPOD0/s1600/photo+5.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-_xwX5uXAUqk/U1YT4S2nNeI/AAAAAAAAA8E/wE0XIRUPOD0/s1600/photo+5.jpeg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A beautiful trophy befitting Sonia's memory</td></tr>
</tbody></table>
I woke up today to very sad news. Sonia Beard, a doyen of Cape Town trail running passed away sometime yesterday. It appears to have been sudden and unexpected. My condolences go to her family especially Brian Key, one of the first runners I met in CT, and who at over 70, often finished in front of me. There was rarely a race where I didn't see him and Sonia. I don't know the details of Sonia's race record but I'd be sure there wasn't a race she hasn't run a dozen times.<br />
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<br /></div>
<div>
Sonia always seemed to know how I was running, my results, how work was going. She was always interested in other people and was involved in organising the Tokai Forest race, where there was no entry fee, but a donation to a charity and where you would bring toys for the hospital that was being supported.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-fjMAaOjGP2s/Upy07iOVg8I/AAAAAAAAAvY/3WdW0Tyd6aA/s1600/524741_10152078546571282_106115786_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-fjMAaOjGP2s/Upy07iOVg8I/AAAAAAAAAvY/3WdW0Tyd6aA/s320/524741_10152078546571282_106115786_n.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks to Steven Hector for this great pic of Sonia (and Leo!)</td></tr>
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Sonia and Brian were such a permanent part of the running scene in Cape Town, that I can't believe when I'm back in CT I won't see her smiling face at a race. Rest in Peace Sonia knowing you inspired and were loved and admired by many.</div>
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com1tag:blogger.com,1999:blog-7858804799160267622.post-76108152203837545782013-11-27T16:50:00.000-08:002013-11-27T16:53:07.224-08:00A Bump in the Road<div dir="ltr" style="text-align: left;" trbidi="on">
After nearly three years without a running related injury, it was about time for that niggle to turn into something more serious. I've noticed, especially running uphill, my right Achilles getting sore, but generally when I finish the run it disappears. Then last week it didn't disappear and at the weekend it was a continual ache, and by Monday I had to stop a minute into a run.<br />
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We are in transition from one medical group to another, so frustratingly the cost of an MRI will be only $100 from 1st Jan. In the meantime I've googled and googled and came up with the likely and the hopefully not so likely. Likely; Peroneal Tendinitis, inflammation of the tendons below the ankle bone (84,000 views on you tube for one video explaining the condition). Unlikely, stress fracture, but an unusual place to have this. So it's R.I.C.E. time (rest, ice, compression, elevation) and also time to fall in love with my bike again, although this time of year, its the gym bike weekday and given the Pacific Northwest weather, weekends as well.<br />
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I can't put my finger on any reason for this injury. Google tells me hills and speed are causes, but I've been running hills, and racing all year. So I'm sure its just an accumulation of miles, and normal wear and tear.<br />
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It's odd going from 1-2 runs every day to maybe an hour on a bike and some walking. You have more time, but you also feel sluggish and don't have that great tired post hard session feeling you get after a long run, or a race. It makes me appreciate how lucky I've been to have such a long injury free run (pun intended). But I have learnt not to try and run through these things, but accept it, rest and wait. The last time I had a long term injury it led to triathlon and ultimately Ironman, which was a pretty positive silver lining on a dark cloud. I'm not sure I now have the recovery powers to go there again, or the time or motivation, but it will be good to use some other muscles for a while!<br />
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Injury is the great rest inducing, especially in runners I think, who mostly think more is better. And there's no doubt a strong correlation between volume and performance. But as you get older, less is definitely more, and specialisation better than racking up the miles.<br />
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So after a year of the best trails I've run on, PB's, wins and some amazing race experiences, it's not a bad time to have an enforced break and focus on some other endorphin boosting activities. The problem is, even this time of year, nothing is ever as good as coming back from a wet, muddy run, fatigued and aching, and standing in a hot shower, feeling that runner's high.</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com4tag:blogger.com,1999:blog-7858804799160267622.post-32411908735682560552013-11-12T20:38:00.000-08:002013-11-13T07:28:04.809-08:00A Long Way from Cape Town<div dir="ltr" style="text-align: left;" trbidi="on">
Later this month I will have been Stateside for 12 months. It hardly seems possible that 2013 is nearly over and I'll start 2014 in the US. It still sometimes catches me unaware; I'll suddenly remember I'm not in South Africa or England, but in this massive, diverse country, and take a deep breathe. I remember being offered this opportunity as I was walking to a doctor's appointment in Cape Town and swearing out loud. Knowing that I couldn't effectively say no to a chance to discover America, learn a ton about marketing to a continent, and of course get to visit and run in the most amazing places. It was exciting but scary. Portland is pretty much the furthest it's possible to get from Portland geographically. At best it's two long haul flights, at worst (I tried this), it's Portland-Seattle-London-Cairo-Joburg and Cape Town two days later.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Dh3rQ2ExPmM/UoKu25WQxJI/AAAAAAAAAuc/B2YhIA9bZQ8/s1600/IMG_0746.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-Dh3rQ2ExPmM/UoKu25WQxJI/AAAAAAAAAuc/B2YhIA9bZQ8/s320/IMG_0746.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arches National Park, Moab</td></tr>
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I've been to New York, Las Vegas, LA, Arches and Canyonlands National Parks, Salt Lake City, Kentucky, Tennessee, Colorado, Seattle, Denver, Boulder, and still only scratched the surface here from both a travelling and a running perspective. Just in Oregon and neighbouring Washington State, there are scores of places I haven't visited yet. Why not? It's taken time to settle both physically and emotionally and making the journey alone (completely of my own making) has been way harder than I naively anticipated.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Q2ja7EiX3MA/UoKwosAxwFI/AAAAAAAAAu8/pYZA6SC-wdY/s1600/IMG_0426.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-Q2ja7EiX3MA/UoKwosAxwFI/AAAAAAAAAu8/pYZA6SC-wdY/s320/IMG_0426.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Las Vegas in all it's 'glory' for the Magnum SHOT Show</td></tr>
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So I guess the three 'buckets' are work, play and general well-being. Work has been challenging, a different type of marketing to a more diverse customer base, but with less 'wiggle' room to experiment. This comes from a lot of pre-allocated budget into the trade shows we attend, and trying to do ground level marketing in a country this vast. Also devoting time to both our brands (Hi-Tec and Magnum) has necessitated a change of mindset. Luckily we have a great team of young, enthusiastic, motivated colleagues in Portland.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-MpQc78hBMJs/UoKvTbPbzeI/AAAAAAAAAuk/CW8toVI-cQw/s1600/IMG_2523.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-MpQc78hBMJs/UoKvTbPbzeI/AAAAAAAAAuk/CW8toVI-cQw/s320/IMG_2523.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Part of the Ryan Sandes support crew at Leadville</td></tr>
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My playing has been mostly running. My bikes have been gathering cobwebs, the swimming pool untouched, and winter sports still untouched by this uncoordinated runner. Having said that, I've loved the running environment here. I've been to both Western States and Leadville to support and pace, have now won 3 races and placed in many others and reduced my personal bests at 10k, 15k and half marathon, and run two sub 3 marathons. BUT, the biggest joy has been running the mile to Forest Park and playing on the trails there, including the 30 mile long Wildwood trail. As well as trails in the Gorge and around Portland. They are the best, most accessible trails in a city I've ever experienced. My road shoes last twice as long here, as the trails in summer are basically soft roads :)<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-lpJAgRTbbB8/UoKv3MNQUMI/AAAAAAAAAus/GF4qdeCuJKU/s1600/AL_536.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-lpJAgRTbbB8/UoKv3MNQUMI/AAAAAAAAAus/GF4qdeCuJKU/s320/AL_536.jpg" width="198" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That elusive 'W' came at Autumn Leaves 50k</td></tr>
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It's also been great fun being in the front pack, albeit in weaker races than I was used to in South Africa. I'm still way behind the rabbits I was used to seeing the back of in Cape Town, and I'm pretty near my improvement ceiling, but it's still feels a big deal to push your limits each week, and see if you are stronger than the person in front or behind you. Once I knew the racing was weaker, there was a real desire to win a race (I last won a solo race in 2001 in Wellingborough, England, a 5 miler) and I achieved that in a 50k three weeks ago. Then I won a half marathon the following week AND a 10km trail race the week after! Bizarre to go 11 months with lots of top ten finishes and then three wins in a row. The following day I took a wrong turn in a trail race when in second and ended up at the finish 6 miles too early. That's trail running for you I guess.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-MMM0vs3ZxIs/UoKwMCy6iqI/AAAAAAAAAu0/pVdZrifsnTE/s1600/Screenshot+2013-11-11+13.45.59.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-MMM0vs3ZxIs/UoKwMCy6iqI/AAAAAAAAAu0/pVdZrifsnTE/s320/Screenshot+2013-11-11+13.45.59.png" width="169" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And a third 'W' in a row at West Linn trail race. Bizarre!</td></tr>
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Mentally the move has been really tough. Moving to SA from England was much easier as I was going into a family structure with a partner waiting for me. I thought I would be strong enough to do this on my own. I was wrong. For the last two years I've felt like the opposite of Midas who turned everything he touched to gold. Just like my string of race wins, I feel I've made a string of REALLY bad decisions, causing others endless pain, and moving from one crisis to another. I'm looking for the end of the tunnel and actively trying to find a less rocky, selfish path. It's a work in progress.<br />
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My impressions of America after a year? Easily the most friendly people, who you can strike up a conversation over any interaction. Too much choice! Buying something basic like milk involves too much brain power. A 'have now' mentality definitely. An amazing abundence of parks and outdoor, accessible spaces. A lack of national identity like a smaller country such as South Africa. States seem to mean more than the country. An amazing freedom and lack of fear that exists in SA. It's been a revelation walking the 20 minutes to work and feeling safe and secure.<br />
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I'll take away a lot of positive memories from the first year in the US, especially the people. Countries are always about the people and in that South Africa trumps them all, and that's what I miss the most. But I couldn't have asked for a better '2nd place'.</div>
Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com2tag:blogger.com,1999:blog-7858804799160267622.post-14333684894666634402013-10-29T07:00:00.000-07:002013-10-29T07:00:12.108-07:00Finding a 'W' amongst the Autumn Leaves<div dir="ltr" style="text-align: left;" trbidi="on">
I wrote a blog back in June called 'Searching for a 'W'', centred on my experience of running here in the States and the relative weakness of races. At the time I had finished second or third overall 7 times in 17 races. Fast forward to last weekend and that record became 9 from 26, with the last two races, second places, both around 30 seconds behind the winner. During that time I've been setting personal bests in 10k, 15k, 21k and also a couple of sub 3 marathons, so although the races ARE weaker I have been running well enough. <div>
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This weekend was the Autumn Leaves 50k, a 'trail' race in Champoeg State Park (pronounced Shampooey!) with 8k of cycle paths and 2k of trail on the 10k loops. Last year's winner Joe Uhan (3,18) was out, and with second place 3,58, this looked like a genuine 'W' chance. It may look like I'm targetting races, but it was local, I had the generous offer of a lift to the race, and the entry fee wasn't outrageous. A 50 miler was also taking place, and this had 2013 Western States winner Pam Smith gunning for the fastest 50 mile time in the US this year.</div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-mVpdhYg_Ebs/Umw64VnLIdI/AAAAAAAAAtc/e1Q1rPS549w/s1600/Screenshot+2013-10-26+14.56.57.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="310" src="http://1.bp.blogspot.com/-mVpdhYg_Ebs/Umw64VnLIdI/AAAAAAAAAtc/e1Q1rPS549w/s320/Screenshot+2013-10-26+14.56.57.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flat, 5 loops, mostly cycle paths</td></tr>
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It was dark at the start and I'd forgotten my headlamp so ran with Pam and another speedster in the 50 miler. Soon enough it was clear that the 50k wasn't that competitive and I was in the lead, but oddly with two 50 milers close. When one of those has won this year's most prestigious ultra, and the other is a previous sub 4 minute miler, you don't feel so bad. But, to 'win' the 50k and finish behind a 50 mile runner didn't seem the real deal, so I pushed on and made sure I at least had a gap. As this was an out and back type loop I could see gaps and work out what my pace had to be. Through the marathon in 3,07 and finished in 3,43 and change was enough to earn the 'W' a shield, shoe voucher for $120 and oddly a T-shirt voucher. So after months of busting my balls trying to hang with twentysomethings in shorter races, the W came easier than I'd thought. It's only the 8th fastest time on the course since 2006 (but seems to be a Masters/Vets course record) and I got lucky with the strength of the field, but it's still a good feeling to cross the line first, and have a race to go back to next year to 'defend'. Again, given that my mantra this year has been 'hills, hills and more hills' it's ironic that it came in probably the flattest trail race in America. </div>
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<tr><td class="tr-caption" style="text-align: center;">My Otter Trail race top and K-Way 3/4's still doing great service!</td></tr>
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It was fun, but I also know that my times would put me way down the field in most South African races. For example my recent 15k PB 53,46 (and 2nd place) would have only been good enough for 38th in a competitive Cape Town race, likewise, my half marathon PB of 80,38 (2nd again) would have put me 17th in last months CT 21.1km Classic. Like most running though, it's about doing it for yourself, your personal physical and mental wellbeing and also trying to improve your times and performances regardless of the field. I'm not sure that I was in either a good physical or mental place given a 30 mile training run last weekend and waking up with an overactive mind. </div>
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But, theres rarely a time when going for a run puts you in a worse mood or frame of mind, so again it was cathartic, and nailing the 'W' a fillip for my soul.</div>
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June's 'searching for a W' blog <a href="http://ianlittle.blogspot.com/2013/06/searching-for-w.html">HERE</a></div>
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Garmin file <a href="http://connect.garmin.com/activity/395780613">HERE</a></div>
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Anonymoushttp://www.blogger.com/profile/09920405977853079810noreply@blogger.com4