Training Log Archive: nmulder

Drove home the LONG way. Decided that the R351 going north out of Katberg looked like a nice road to drive (It's nice and yellow on Google Maps). Turned out to be nothing more than a very rocky 4x4 track that took us plenty of hours to drive. We then turned off it onto farm tracks going in the direction of Tarkastad, which where actually faster to drive. Found a great area though for expedition AR. :-)

Day 2 was also bright, warm and sunny with a slight cool breeze. I started off hard up Geju Peak, having decided that I needed to push the lead group if I wanted to improve on my 3rd place ranking. Only Jacques and Izak stayed on the climb, with us going over the saddle in 39 mins, 2 mins faster than course record speed. :-)

I kept pushing on the descent as well, going hard on the off-trail grassy section off the peak and then in Malan's Forest. We got to Mnyameni in 1h38, which was still ahead of Ryno's record.

I pulled the pace back a bit on the climb up Mnyameni River so as to save myself, but just after the top, the other 2 broke for it when I stopped to refill water bottles. I managed to keep the gap down to 2-3 minutes in the Wolf River valley. I ran well here, checking in with the Marshal well ahead of PB and just a couple of minutes behind target time.

Izak and Jacques must have upped the speed and pushed each other hard through Zingcuka Forest as the gap grew from 3 to 7 minutes by Schwarzwald Road marshal, even though I had my best ever time on this section of the course. I'd more or less decided that I'd have to settle for 3rd and was now racing my target and PB times.

I felt good going up the first climb up the Hog, but was a bit dizzy when I refilled water on the terrace area before the final assault. Had a beautiful sighting of 2 blue cranes from about 30m up here. I tried to spot the 2 front runners on the contours and zig zags but couldn't see them. I was a bit shocked then when I suddenly caught Jacques on the first contour track across the face of the mountain. I was walking here, but passed him easily as he was walking at least half the speed that I was - totally blown. I also got a sighting of Izak on the upper contour which showed the gap had grown to 15 min as he continued to push hard.

I kept pacing myself up and over the Hog, coming off it a good 14 minutes ahead of PB pace. The final kms to the finish are mostly downhill and I pushed hard, trying to get my target time, which was under 7h00 - as set by Stijn last year ;-). This didn't happen as I hadn't calculated the running time for these sections properly and I ended up in the finish in 7h09. I still managed to do PB splits on this last section and still felt pretty decent on the finish line.

Izak finished in 6h51, with slightly faster splits at the end then Ryno's results in 2013. A real dark horse. Jacques took another 1.5 hours to cross the finish line after I came in, so I moved up to 2nd overall.

Once again a great race and I was thrilled with my result. Lost 10 mins on day 1 getting lost, and then another 20 or so getting ill. Still work to be done here. On Day 2, I don't think I could have found more than 1 or 2 minutes to go faster with my current speed ability. It was a great day and probably go down in memory as one of my best ever days of running (the other being the 4th stage of the Cape Odyssey 2007ish).

2015 version might have a different date to avoid fire season and big clashes on the calendar. Hope I can slot it in to my calendar.

CP	2014	2013	2012	2008	2006
Geju Peak	0h39	0h41	0h45	-	-
Mnyameni Hut	1h38	1h42	1h48	1h39	-
Wolf River Road	3h47	3h59	3h59	-	-
Zingcuka Hut	4h20	4h35	4h40	4h32	-
Schwarzwald Road	4h36	4h53	4h56	4h53	-
Hogsback 8k mark	5h40	6h05	6h00	6h01	-
Back of the Hog	6h11	6h25	6h36	-	-
Kettlespout Falls	6h43	7h14	-	-	-
Finish	7h09 (Arminel)	7h43 (Arminel)	(7h54) (Hogs_Inn)	(7h23) (Hobbiton)	- (Hobbiton)

C • Well run! 3

Day 1 of Hobbit Trail Run

I'd been looking forward to this and set myself a tough goal this year of beating my PBs for both days, hopefully finishing on the podium as well. The field was maybe a bit weakened by Skyrun the previous weekend and a conflict with a Lesotho Ultra, so there was a decent chance, with Jacques M the only regular top name. Only 5 people in the field had run the race before, so lots of newbies. Weather started off cool and overcast but got a little warm by the time we got to Doornkop.

We had a lead bunch of 5 on the way out, with me as the designated spiderweb swatter. I set a decent pace. Trail was good until McNaughton's Krans, where it continues to get fainter with each year. On crossing the Evelyn River, we lost the trail and ended up climbing too high out of the valley. I recognized where we were when we hit a large forest track where we always sign in with Mike the sweeper. I turned right back down the hill and found him 300m later, but Jacques had turned left and proceeded to run all the way to CP1 (Gwilli Gwilli hut) on the vehicle roads. The rest of us set off on the hiking trail and got to the hut in 2h19, about 18 minutes after him. Had a target time of 2h10, but estimate a time loss of about 10 mins around the Evelyn River area, so I was feeling decent compared to last year where I also did a 2h19 to CP1.

Two of the pack were dropped at Gwilli Gwilli, with just myself and Izak vd M trying to stay within reach of Jacques. I had a great section here to Dontsa Hut, running about 1km/hr faster than previous. Upon crossing the Dontsa Road, Izak pulled away at a frightening speed whilst I tried to maintain consistency ahead of the climb up Doornkop. He was a novice, although had done the trail twice as a hiking group many years ago. I recaught him at (New) Dontsa Hut when we spent a few minutes searching for the (Old) Dontsa Hut that he remembered and only finding a ruin. Got into Dontsa in 4h48, some 5 mins off my PB and 8 min off my original target time.

I had a decent climb up the first section of the next leg past Donsa waterfall. Izak pulled away on the flat terrace before the final climb into Doornkop and near the top I started feeling ill. Stopped for about 3 mins to be ill, but felt great for a short while thereafter, recatching Izak on the downhill where he was going quite slow. He sped up as I passed him and retook me shortly after hitting the Eseka Forest at the bottom. I think this is now 4 out of 5 times that I have gotten ill on the climb up Doornkop. My pet theory is heat sickness, but the day only topped out at about 23'C with a cooling breeze. I had drunk and eaten much better this year than previous, but I still managed to throw up. I need to do some research on this to figure out if it is heat / enzymes / dehydration / food choices...

Got to the top of Doornkop in 6h13, so only 3 mins off PB, but I lost the opportunity to beat it after that. Slowed down into Cata Junction, where I was 7 mins behind and then a bit more into the finish, where I ended up 18 minutes off the PB and 30 mins behind target time. At least it felt like a much better finish than last year where I was coming off a very bad training base impacted by illness.

Finished 3rd on the day, with Jacques 25 mins ahead and Izak 13 mins ahead. Jacques also blew on the last section and Izak was strong into the finish. Big 30 min gap to the 4th place behind me, so I knew I could just focus on moving up the rankings on Day 2.

CP	2014	2013	2012	2008	2006
Gwiligwili Hut	2h19	2h19	2h29	2h10	-
DontsaHut	4h48	5h13	5h24	4h43	-
Doornkop	6h13	7h03	7h00	6h10	-
Cata Junction	7h07	8h09	8h00	7h00	-
Finish	8h11	9h13	9h02	7h53	8h46

Drove down to Hogsback.

Around Witkoppen Park and back.

Upper body

Overnight rain continued into the morning and we had a nice team run / hike in Golden Gate in appalling conditions.

From the main camp east towards the one viewing loop, along road, track and trail to the Highlands Mountain Retreat. From there kept climbing up to the radio tower. Kept going in the heavy mist and rain for a while but decided close to the top the retrace our route backwards rather than making a full loop on the hiking trail.

Much more enjoyable on the way back down and the weather started improving. Did a bit more single track at the bottom, running under Mushroom Rock back towards the Gate and the main camp.

Team ride that ended up taking most of the day.

Out on the tar road pass up Surrender Hill and down the other side to the Lesotho border patrol road running beside the Caledon river. Went past Old Mill Chalets which now look pretty run down and then climbed the pass over the Rooiberge. Some of the track is very badly worn away and we hike-a-biked a few sections. Very tough going, but fun. Went through the saddle at 2200m and headed back down into the Little Caledon valley, descending the 4x4 track, back down to the Golden Gate tar road and then turned east towards Golden Gate Park itself.

Stopped for an extended lunch at a pancake house to let a few thunderstorms pass over us, then continued along the road into Golden Gate and over the main pass.

At the bottom, turned northwards onto the Kestell district road, and then west, following the northern edge of the park and the Rooiberge back towards Clarens, climbing 2 further pases. Some muddy sections here from the wet weather. Bagged five passes in one day before coming back along some farm tracks and through the Noupoort. Snuck into town just with the last available light.

Tm 7:33:14
Av 17.9
Mx 79.8 (on the Golden Gate pass downhill)

Out to the Cradle via Lanseria drift. U-turn on Cradle Restaurant hilltop and back.

Av 24.3
Mx 57.7

Out in Clarens with Team Cyanosis for a training camp.

Evening run on the hiking trail going straight up the hill behind town. A few breaks along the way to admire the scenery, with chest-beating interval training in between.

Focus on upper body and core.

Pushed it quite hard and happy with the time.

C • Getting there... 2

From Broadacres out through Chartwell and to the Lion Park back corner, then back.

Dirt roads and tracks out around Chartwell, Lion Park and Kyasands before heading back on Witkoppen. Found a few nice shortcuts between places.

Av 17.9
Mx 47.6

Started biokinetics again with a new guy - Chris Nel.

First session mainly analysis (results: almost everything is skew), but did do some grunt work towards the end.

C • scew 2

Out through Fourways Gardens, Chartwell loop on the dirt roads and back via Broadacres.

C • solid! 2

5th and last MTB-O event of the Series at Groenkloof.

Some good course planning by Alex which gave us a few routes and tracks that were notably different from past events and that I've never used despite us knowing the area backwards. Some tough route choice decisions along the course.

A good storm broke out just after the first starts, so I hung back until the worst had dissapated. Still spitting when I left and most of the course was puddled, muddy and tough going. Started off okay, went left route to #1, then messed up 2-3 by not going along the fence line. Went left again to #7.

After #10 I backed out of the control and went down to the river. Big mistake due to the storm as the river was now in flood. Crossed it once at the bridge (30cm deep) and turned left, trying to follow the road that was now part of the river. Gave up after a few metres, returned to the bridge and took the next track left. Had to cross the river here again (50cm) before getting to #11. Immediately after this, crossed it a 3rd time (1m deep - but a good wash to get all the mud off the bike). Should just have stuck to the fence option to #11 and would only have had the 3rd crossing to do.

Things went smoothly again after that as we got onto higher ground where there was a lot less mud. To #12 went up the road under the powerlines, then cut across on the hiking trail. Went left to #14, left #15 and left to #17. Ditto again to #18. Woke the other side of my brain up to go right 19-20.

20-21 I took the main road under the powerlines the whole way, as I think this was the best to avoid mud / wet rocks. Then left again to #22, staying left of the valley and crossing it late. Luckily no flooded river here.

To #23 went right and approached from the back.

Bike worked pretty smooth the whole way, tyre pressures perfect. I applied wet lube for the first time in many, many years and it worked perfectly in these conditions.

Got first ahead of Rob (1h40ish). Brad's new bike got nailed and couldn't finish. No Brian or Alex for this race.

Small turnout again, but no smaller than the previous races, even with 94.7 and the rain. Some of the newer, lesser known faces seem to becoming regulars.

Av 19.6
Mx 41.4

Out and around Jukskei Park area. Easy riding next to the spruit.

Av 13.8
Mx 44.1

Petzl Night Trail Race at Joburg Country Club

Started with Mac for the first km, then pulled away and caught a few fast starters. After 2km I was on my own to the finish. Still my favourite night trail run venue.

Poor turnout due to the heavy weather, but it was dry throughout the run and I didn't even get wet or muddy feet. Finished 6th, taking 4 mins off my April time where I was just coming off injury. Mac 8th about 55s behind.

Loop of the Cradle, out via Lanseria drift and back via Elandsdrift. Cool with drizzle most of the way. Despite the weather, quite a number of riders out there with 94.7 this coming weekend (probably with the same weather as well).

Av 25.4
Mx 66.7

Finally worked out that my cateye has been under-recording distance for the last few weeks since I changed the battery. Doing so seems to have reset the wheel size as well. Have changed the more recent stats accordingly.

Ran the standard Fourways Gardens loop with Steph. Slight drizzle for the 2nd half of the run.

Long steady run in hot weather. Legs stuffed after yesterday's MTB. Went out to Jukskei Park, Douglasdale, Fourways, Magaliesig, Lonehill and back.

I've wanted to do this race for at least 10 years, so finally got around to doing it. Mac and Brian were both supposed to be here as well, but in the end just me. :-)

Objective of the race was to see where my race fitness levels were. I've only done 1 other race this year, Sani2c, which is pretty awful going. I found out that I'm pretty badly out of touch, no speed or zippyness that more regular racing gives you.

Started from Stanford Lake College and managed to keep track of where we were for the first 8km or so. After that the thick mist, constant terrain changes in and out of forests and the never-ending turns got me totally disorientated.

Found myself in 8th place, but that slowly started to drop as I realised I'd started too hard. Tried to hang onto two Stanford locals, but they worked me over and blew me towards the first high point of the race. That was 20km in.

I slowed the pace and settled back into a more steady ryhthm on my own in about 13th place. Went from 40 to 60km mark without seeing another rider. Recognised one or two spots which helped me get my bearings back again. Conditions also started improving after about 50km as we went past Dap Naude Dam. The majority of the race was constantly undulating, but at least this section was a nice slow down next to the river.

Found myself in a final battle for 15th place over the last few kms of the route. Knowing the terrain over the last section helped and I was able to time my break perfectly.

Winner did a phenomenal 3h30, so I was almost 1 hour back! Reckon that with more regular racing I could have been 20 min or so faster.

Overall a superb race, superb organisation (best route markings ever) and I'll try everthing possible to be back next year.

Av 18.0
Mx 53.4

Thanks to Tony H. for GPS data.

Drove out to the Magoebeskloof for the Magoebeskloof MTB Classic. Arrived at the hotel and went out for a run in the forests and the kiwi plantations along the top of the escarpment. Overcast, cold and damp weather, so great for running.

Was invited by Alec A. to Groenkloof for a Neverest Trail and Feedback session. He was using his Samsung whilst I was using the App on my iPhone.

We did the Duathlon version, the Run/Ride & Seek with 3 hour time limit.

First off was a 4km standard Orienteering leg, controls in order, that more or less followed the main northern loop hiking trail. Took a few shortcuts.

Took some time in the transition as we were also playing with our phone apps. Still some bugs with the iPhone version.

Eventually set off and decided to only do the optional points in the southern half of the reserve. Found a nice loop that collected everything bar 1 CP.

Av 15.6
Mx 34.5

Back onto foot. Went out for only 3 CPs on the southern hill as Alec had a few niggles still from his latest endeavors. It was pretty stinking hot by then, so I was also happy to call it a day.

Had used up about 2h15 of time by this stage, so could have kept going for another 45 min to score some more points. But will leave that for another time.

Moonchaser Night Race at the Big Red Barn

Race course went back to the normal route and is now back to 10km again after the 10.6 a couple months ago.

I had a stable start and maintained a constant tempo all the way around. Went from about 12th after the start up to 9th as people dropped off, then back down to about 12th again as 3 runners passed me in the final 2km on the downhill to the river.

Finished about 2 mins or so behind Nathan and Cobus. Good turnout of strong athletes this time round.

Cool overcast morning after overnight rain. Out to the Cradle and clockwise, coming back via Elandsdrift.

Got drenched on the way back from just after Lanseria.

Av 24.7
Mx 61.2

Legs not 100% after this morning's ride, so easy start. Picked up the speed at 2km turn (9:00), so negative split back up the hill.

Ran around the block with Steph. Clockwise.