Thursday 26 February 2009

Race wraps up

Just back from a divine dinner at Sossusvlei Lodge. We were meant to go for a 6pm game drive and then a bush dinner, but we got rained out. Yes, more torrential downpours in the desert. Wonders never cease. Nonetheless the dinner indoors was fabulous.

I am staying just down the road at Desert Camp. Owned by the same company as the Lodge but this is self catering. Amazing place and stunning design; part canvas and rest brick and mortar. Elegant and most brilliant shower (showers make a place for me).
At low season, now, the rates are about 20% lower and they will get you food with a day's notice. This place is a carnivore's fantasy land with its gemsbok, eland, kudu, springbok, zebra and beef steaks.

As for the event. I am really impressed with these guys. Terry and Gary are the head honchos. And this time this is their company and their baby. There were big changes from last wear and going into this race they had to overcome the stigma from the last. It is hard enough getting a race off the ground without having to deal with stuff another guy did.

Our overnight camps were super. Tents put up for us, matresses provided, hot water available and cutlery, plates and such. No shortage of drinking water.

Routes were well varied and we got to see quite different parts of this area. The would do well to limit some of the long open sections and to include more of the interesting hills and definitly a stage going properly into the dunes.

Overall the terrain was easy, but this changes when the mercury rises. As it gets hotter you get slower and on flat ground you end up walking and roasting. We were very lucky to get this unusual weather for most of this race.

This team has proved their ability to plan and run a very good event and if this is anything to go by the others they have planned will have as much care, consideration and attention. Lots of heart here too from the rest of the team, Andrew, Enid, Kirsty, and partners like Nel from Absolut Tours and the super people from Sossusvlei Lodge, who manned what I call 'elegant' waterpoints in the blazing heat.

Almost home time. I could easily do a few more days here at the pool gazing at the animals and scenery. Early transfer in morning. Nite.

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Day 5, race done

A tough 5th day. Hot from the start across an open plain from Dune 45 to the end of the Sossusvlei valley. We realise how far we have run in just the past two days as we are driven back to the Lodge.

Highlight of the stage was climbing Big Daddy dune and descending into Dead Vally. Spectacular.

Took me 4h01 for today's 26km stage. The 4 guys upfront did it in 3h30 and a bit.

Looking forward to a shower shortly and very looking forward to dinner tonight. My days of eating tuna are numbered.

Will try to send a photo later, depending on signal.

11 of the 13 runners finished. Gary with the most awful feet since day 1 dropped out before the dune. He did extra distance too yesterday and has been on those bad feet the whole time. Got great yuckie photos on my camera. I wouldnt have still been in the race if it was me.

Adriano out after day 2 with ITB. Good decision to withdraw because that is one injury that can blow many future years of running if not rested soonest.

Good crowd, experience and race out here.

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Wednesday 25 February 2009

Day 4, ultra long and hot

The sky was clear last night with amazing stars. Great to look at but means a hot day the next. It is cooking.

I did today's stage in 6h20ish. Buys won again in 5h17. I walked quite a bit over the last 20km. Damn hot out. All in all a good stage with not much elevation. Climbed Dune 45 at the finish. Can proudly say my new gaiter design is a winner. I'll do a "How to" on this blog in the next few weeks.

We are camping at the base of the dune tonight. About 39C now. We are lazing in the camp in every scrap of shade.

My shin is ok. Still inflammed and dull. But it will hold up for tomorrow. I have got ice now, which helps.

Still waiting for another 3 or 4 runners. It is like hell on the open ground of Sossusvlei. I hope they are ok.

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Tuesday 24 February 2009

Farm reservoir

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Day 3 great running

We had a super runnable route today. Started from a reservoir on private land and ran on stony jeep track for most of the way. Green grasses all around, rocky mountains and wide open plains.

Again we were lucky with the weather. It rained from about 9pm last night until 4ish. Buys (local guy) said that Namibia will normally get a week of rain. These downpours have been going on for almost 2 months. Thats why the desert looks like a grassy plain and not just sands and rock. We are on the border of the Soussvlei Reserve and so not in the main dune fields, which are probably not so grassy. We go back into the reserve tomorrow.

I had a super run today. Tendonitis is bothering me but manageable for now. I changed a lot of things today, like stride, gait and how I lift my left foot to avoid irritating the same tendon. The repetitive motion has certainly had an impact but hopefully not in the same place.

Buys and Willie ruled the day. They finished the stage in about 3h15. The staie was meant to be 40km but I ran 4h05, including a 10min stop at the last checkpoint to change a wet sock (we ran through a flowing river!) that was irritating me. We have a new camp today. Lovely out here. Just had a cool splash in the farm reservoir. Perfect. I'm now chilling with ice on my shin and anti-inflams in my bloodstream. Life is good in Africa.

Just on the organisation... I am glad I took a chance on them. The 4 people from Ambition Events, people from the lodge and Nel, our camp guy are happy to bend over backwards to make sure we are happy. No route or logistical problems thus far. That other guy they had last time was definitly the bad apple.

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Monday 23 February 2009

Photo day 2

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Day 2 Namibia

A great stage blessed with great weather. We started just inside the Sossusvlei National Park at the base and tip of Elim Dune. It is the longest dune in the World at about 27km. We would finish the stage running alongside the dune for about a third of its length.

First part was on dirt road, good quality. On and on. After about 10km the terrain got more interesting with crossing dry riverbeds and then going through scattered vegetation and then a dry big open gravel plain.

First waterpoint had all the bells and whistles. Adriano, the Italian guy, had just left and then he came back for the medic to look at his left knee. He stayed with me past the second waterpoint 9km later and lost ground from there. He got transport from the 3rd and last waterpoint.

At this last stop, with 14km to go, the Lodge guy had the most amazing peanut cookies there. I don't eat cookies when I run so I passed on them and as I didnt have anything to put them in I couldnt do takeaway. Willie says he ate one and they are as good as they look. I asked the guy to try to get some to me at the finish. Willie are going to work some favours tonight to get some brought to us.

The last section was straight forward and mostly at a slight downhill gradient. I picked up a bit of inflammation left shin so couldnt take too much advantage of it. I aimed to minimise damage. I think the reason was laces a bit too tight as it heated up. I did loosen them and it helped the inflammation not to get worse. With some TLC now and tonight it should be fine tomorrow. Aside from this my feet are perfect. New gaiters are working well.

Injuries in the camp include dehydration (a guy yesterday), cramping, ITB and, of course, blisters. The one UK guy Gary was bad yesterday. Raw patch under ball of foot. And he got out there again today. This is the thing about these races; lots of courage out here.

On the temperatures. We roasted yesterday. Today we cooked from 1st waterpoint to 2nd. And the more clouds came over and we also got the most perfect breeze all the way home.

Yesterday I drank about 4.5l on the run (and lotß after plus rehidrat) and today I drank over 5l. Busy drinking lots now. I find we pee in the morning and then it takes a few hours and lots of water post run to go again.

Photo of a fairy cirle. Hundreds around. Diametre of 2-4m. I dont know the deal with them but Andre says there was a Discovery or Nat Geo doccie on them. Oh dear. I didnt take a photo of them on phone. Will try to tomorrow.

Other pic is view of last 12km or so to Elim Dune base (red sand centre of pic). (Cant get pic to send)

44km today. Buys won again in just over 5hrs. Next bunch were about 30mins later. I was 8th 30mins later in 6h01.

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Day 2 Namibia

A great stage blessed with great weather. We started just inside the Sossusvlei National Park at the base and tip of Elim Dune. It is the longest dune in the World at about 27km. We would finish the stage running alongside the dune for about a third of its length.

First part was on dirt road, good quality. On and on. After about 10km the terrain got more interesting with crossing dry riverbeds and then going through scattered vegetation and then a dry big open gravel plain.

First waterpoint had all the bells and whistles. Adriano, the Italian guy, had just left and then he came back for the medic to look at his left knee. He stayed with me past the second waterpoint 9km later and lost ground from there. He got transport from the 3rd and last waterpoint.

At this last stop, with 14km to go, the Lodge guy had the most amazing peanut cookies there. I don't eat cookies when I run so I passed on them and as I didnt have anything to put them in I couldnt do takeaway. Willie says he ate one and they are as good as they look. I asked the guy to try to get some to me at the finish. Willie are going to work some favours tonight to get some brought to us.

The last section was straight forward and mostly at a slight downhill gradient. I picked up a bit of inflammation left shin so couldnt take too much advantage of it. I aimed to minimise damage. I think the reason was laces a bit too tight as it heated up. I did loosen them and it helped the inflammation not to get worse. With some TLC now and tonight it should be fine tomorrow. Aside from this my feet are perfect. New gaiters are working well.

Injuries in the camp include dehydration (a guy yesterday), cramping, ITB and, of course, blisters. The one UK guy Gary was bad yesterday. Raw patch under ball of foot. And he got out there again today. This is the thing about these races; lots of courage out here.

On the temperatures. We roasted yesterday. Today we cooked from 1st waterpoint to 2nd. And the more clouds came over and we also got the most perfect breeze all the way home.

Yesterday I drank about 4.5l on the run (and lotß after plus rehidrat) and today I drank over 5l. Busy drinking lots now. I find we pee in the morning and then it takes a few hours and lots of water post run to go again.

Photo of a fairy cirle. Hundreds around. Diametre of 2-4m. I dont know the deal with them but Andre says there was a Discovery or Nat Geo doccie on them. Oh dear. I didnt take a photo of them on phone. Will try to tomorrow.

Other pic is view of last 12km or so to Elim Dune base (red sand centre of pic).

44km today. Buys won again in just over 5hrs. Next bunch were about 30mins later. I was 8th 30mins later in 6h01.

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Sunday 22 February 2009

End of day sunset

Lovely evening. Storm missed us. Just had yummy tuna and noodles. Good news is that I have the same to look forward to tomorrow and the next day and the next and... We are ready for long sleep tonight. Today was 41km. Monday is 44km. We go into the dunes. Our camp manager says the grass is highly unusual. He has been living in the area for 8 years. Land would usually be sand and stones. We are lucky indeed.

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Sewing session

I sewed my gaiters on to the front of my shoes last night. New design. Seems to work well. David (UK) has gaiters that attach by velcro around the shoe. Velcro was stuck on. Came off. He has just learned to sew. Shoes are not an easy place to start. Andre is about to modify his. Like a regular sewing group in camp.
It is raining in the desert. Can see the black clouds and rain lines and lightening in the West. We hope it will miss our camp. We are enjoying the cool breeze blowing through the camp.
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Day 1 in the desert

What a fantastic day. We started on a jeep track taking a few kilometres to get into the nearby rocky mountains. We stayed at their base running on the tracks across grassy valleys before climbing up a rocky pass. Stunning grassy plain on the other side.

We hugged the base again and hit the first waterpoint in a small dry riverbed. There were cookies, orange wedges, a basin to wash our faces, hand towels... The water points have been done by the Sossusvlei Lodge.

Again hugging the rocky mountain bases and following riverbeds.

I lost the trail to the next waterpoint, coming off a riverbed. We have Google Earth maps for each stage. Also you can't go too far wrong - good line of sight.

Next part was swift and smooth with great height advantage view of the way back and red dunes of the desert to the West. Grasses all over, even in the distant dunes from the rain they have had.

Winning time was 4h27, Buys, a local guy. I was 7th of the 13 runners in 5h13. Temperature was great this morning with cloud cover. From 11am someone turned up the thermostat. Baking!

I didnt get to take photos on my phone, will do so tomorrow. Got great pics on my normal camera. Saw springbuck.

Pic the finish and view from here looing East. Lovely day. Time to eat, shower and have a siesta. They have given us cushy army matresses. Camp is about 200m from finish. We have a pool there, and masseur from hotel. Nice treat.

Oh yes. Hot at night. Did half climb in my sleeping bag around 4am, but definitly not cold.

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Saturday 21 February 2009

Green Namibia

Long day. Up at 5am to catch Air Namibia flight to Windhoek. Flight takes two hours.

Met up with some other runners at the airport. Some guys from the UK, SA guy Andre and adventure racer Willie (old team World of Endurance).

We caught one of those overlander trucks to Sossusvlei Lodge via Rietoog and Solitaire. Like many of you I expected Namibia to be like the northern Cape. They have had loads of rain so the countryside is green and lush. The locals say it is not normal. And incredible mountains and kloofs. I was very suprised. This place cries out for an expedition race.
Just had delicious dins at the lodge. On way to our tented camp, which is nearby. We wil spend 3 nights here.

Day One looks neat. Bit of track and rocky mountain. No dunes yet. Havent even seen them yet. It is 22h40. Need to prep for tomorrow. Nite.


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Friday 20 February 2009

Ready for Nam...ibia

I'm packed! My backpack seems awfully full - and I really haven't packed much. I'm online checking out the weather; I'll definitely leave my light fleece top behind, which I'd packed for night time (I do have a light long sleeved top packed) - it really is too warm out there for fleeces.

Compulsory Equipment
Backpack (Ultra-marathon Running Style)
Sleeping Bag (ground mat optional) - transported by event
Refillable Water Bottles or Bladder (water supplied at CP's)
Compass
Signaling mirror
Whistle
Knife (Swiss Army knife or similar)
Torch: Head Torch, with Spare Batteries
Fire Starter (waterproof matches/lighter etc.)
Bug Spray
Disinfectant Cream (rashes, sores etc)
Foot care Kit - For self-treatment of blisters
Sun Block Lotion and Sun Burn Treatment
Rehydration Sachets (Such as Dioralyte)
Head Cover (Heat/Sun)
Sunglasses
Space Blanket
Clothing (Sufficient for 5 Days Running and Race Village)
Safety pins (10)
Mobile Phone
Emergency Rations

On the clothing side I've got one top and 2 x shorts; 1 x long sleeved top (light, for sleeping); lycra tights; and casual shorts & tee for post-stage. I'll decide about the tights tomorrow. My thought is that they'll be for the camp at night - full body cover is great for anti-bug and mozzie protection.

Now, at 22h48 on Friday night, the temperature is 20°C. The coldest it got to last night (Thursday) was 16°C at 06h43 - we'll be running by this time each day. So this is good news about night time temperatures. But, as far as daytime temps go... the high yesterday was 40°C and today it was 38°C. Yeah baby!

Sunrise is at 06:43. Sunset at 19:30. The moon is waning and is only up after 02h00, so it will be pitch black out there. I'm hoping to spot some satellites. I'm busy checking www.heavens-above.com for fly-by schedules. I may get a chance to see Hubble.

> Weather station in Maltahohe, closest station to Sossusvlei

The event website is africa.runacrosstheworld.com. I don't know whether they will be running race reports during the race. If I have cell phone reception I will try to update this blog with glorious photos of sand dunes.

Till next week...

Wednesday 18 February 2009

Three days to RAW Namibia

There are only three days to go until the start of RAW Africa Namibia, a 5-day semi-self sufficient, staged ultra foot race. The race covers a total of 208km in and around Sossusvlei, an area in the southern part of the Namib desert.

There has been a bit of speculation around this event, considering the April 2008 debacle in the Cape. Organisation is certainly much improved and I'm confident that this event will go well.

Although I've heard of Sossusvlei countless times, I didn't know exactly where it was located. i found a map online - see right. I found it through Google Images so I'm not sure where it originated.

What I am looking forward to are seeing the famous red sands of the Namib and the big dunes, like Dune 45, a star dune that stands 170m tall. We'll be camping there during the race.

The five stage distances are as follows: 39km, 42km, 46km, 55km and 26km.

I call this race semi-self sufficient because we bring all our gear, clothing and food for the duration of the race, but we have the fortune of having our food ration packs and sleeping bags transported by the event. This makes a big difference, especially early on. If we had to carry our food for all the days from the start, we'd have at almost 4kg (or more) in just food on Day 1. With this format we get access to our rations for the day that morning, one day at a time.

I've just finished packing my food and clothing; I'll publish my food lists before I leave. I'm still thinking about a few items. The rule, which is standard for staged ultras, is that we have at least 2000kcal/day.

As far as my training has gone; I've had a rough three weeks with lots of work and event planning committments. I really have not done close to as much mileage as I would have liked to. So I'll be going into this race, like others, that little bit undertrained and injury free, which is probably better than going into it overtrained.

The last thing I still need to do is to finalise my gaiters and stitch them on to my trail shoes: it's my new anti-sand system design.

I found a fabulous satellite map (Microsoft virtual Earth) on this website - just check out those dunes!

More before I leave; and if I have cell reception there I'll try to post photos of the dunes.
Sand dune picture from Sossusvlei entry on Wikipedia. Thanks Wiki...

Thursday 5 February 2009

Give a whopping whoop

I participated in my first step aerobics class about sixteen years ago - and it was love at first step. The challenge of complicated combinations, the plyometric leaps and the pure fun of it kept me attending classes once or twice a week for almost all of those sixteen years. I also believe step benefits trail running through improved proprioception; step incorporates multi-directional movements, which is great for the knees and ankles.

When I started dance classes in May last year I stopped step because the times clashed. With dance now later on a Wednesday, I'm back to my favourite-favourite step class at my local gym. My first class back was two weeks ago; and my calves were so stiff the following day. I went again last night and seem to have adapted to step's movements again. As for getting the combos right - just like riding a bicycle.

But this posting isn't about step aerobics itself, but rather the phenomenon of "whooping" in aerobics classes.

Over the years I've heard many different types of whoops in group fitness classes, and they've never troubled me. In fact, I quite enjoy it. My favourite whooper is a guy in the step class - he's a really good stepper and very focused. He makes this really funny whoop (many of them together) that makes everyone around him smile - completely contagious. It often gets me laughing whole heartedly.

I've always been a responder, like if the instructor says "Hello", I say "Hi" in return. If he says, "Everything OK?", I say, "Yes", if he says, "Are you ready?", I'll answer "Ready!". And in recent years I've progressed and I'll definitely throw in a "Wooooo!" when we're powering through a routine. It is fun interacting in the class - responses, hand clapping... anything goes. And I care nothing for what the dull, inhibited and lazy members of the class think. My step buddies around me, the old-time regulars, respond with a pleasing whoop of their own.

I've noticed many times, like last night, how our step instructor sometimes gets agitated because most of the class doesn't respond. They put little effort into the exercise, they say nothing and they look at him with blank faces. They chose to be there - no one forced them to attend - and yet their faces are empty; even if you're tired it takes little effort to smile.

Our instructor is on a Master Instructor level. His cuing, timing and execution is impeccable and energetic; his classes are always well planned and every week his classes different. He's also a nice guy and always very pleasant. As the instructor on the stage in front of the class, he puts in 120% energy, giving-giving-giving to the class.

I started teaching dance classes at the beginning of the year; and I have the same problem. Some of the participants go through the motions half-heartedly and they watch me with empty faces. Yet, they must be enjoying the classes because they come back every week. I'm hoping to get them to be more responsive - a clap here, a smile there... but it really does feel like I'm dragging the dog instead of having it walk beside me. The whole thing about group classes is that you get something out of it - fun and exercise; it isn't just a take-take-take session. And I often feel irritated because it can take me anything from 2-5 hours to plan the classes!

Because of this, I paid extra attention to my classmates at step last night - and also to our instructor. What a dull bunch of attendees (with the exception of a handful)! They were barely expending any more energy that they would have needed to walk around the supermarket pushing a trolly. What a waste of time! Our step instructor actually has it worse than me because the group is much bigger and step demands more energy. Most of the participants are energy-suckers, feeding off what he gives out and giving nothing in return. I also noticed how he enjoyed the whoops from enthusiastic participants in response to his; energy from us recharging his energy.

Whoops are not just energising sounds - they're a mark of appreciation and enjoyment; appreciation for the instructor's efforts and a sign that you're enjoying the class.

So, I'd like to suggest that if you take part in group classes - yoga, pilates, step, dance, spinning - give something back to the instructor by smiling, responding verbally to questions or by emitting a spontaneous whoop. Instructors are up on stage for you; and a sign of your pleasure and appreciation will make their day.

A little whoop is all it takes; and if you've got it in you to give a whopping whoop, do it.

Tuesday 3 February 2009

Please don't make your children eat Brussels Sprouts

I hate Brussels Sprouts and as a child my mom would make me eat them. Just putting them on my tongue would make me gag. There's always been this love-hate aura around brussel sprouts; some people love them, others hate them - they're best left off menus. The new (Feb 2009) issue of Runner's World magazine has a piece on "Eat This Now: Brussels Sprouts" and how nutritious these little cabbage-relatives are. If you like them, fine, but I want to plead with you not to force your children to eat them if they don't like them. And this is why...

Gregor Mendel and inheritance
At university my study path was in genetics, cell biology, zoology... It was in a first year "Introduction to Genetics" block that Mendel's Laws of Heredity (segregation, traits and inheritance) were drummed into us. Yes, the same stuff as those sweet pea case studies that you did in school biology with the pink and white flowers crossing and tall and short plants crossing and what their progeny ("children") would look like.

It was here that I learned that my hatred for Brussels Sprouts has a genetic element (more on this later).

Dominant and recessive
Everyone has two copies of genes; one from your mom and one from your dad, contributed by the egg and sperm respectively. Some traits are controlled by single genes; some are controlled by multiple genes and present variable results (like hair colour and eye colour).

In this posting I'm talking about traits that are expressed by a a single gene.

Some traits are dominant and others are recessive. It's a bit like a game of "ching-chong-cha" (rock-paper-scissors). Rock beats scissors because rock is dominant to the recessive scissors (if rock and scissors were tie, they would be codominant traits; like a red plant and white plant producing pink progeny). This post only related to dominant trumping recessive hands-down, not sharing the spoils.

If your mom passes on a dominant copy of a gene to you and dad passes on a recessive form of the gene, you'll present your mom's trait - "You've got such a cute cheek dimples when you smile; just like your mom" is a perfect example.

What you'll notice is that you can display a trait - like dimples - even though you've only got one copy of the gene that says "give him dimples" and one that says "don't give him dimples". So, those with 2 x dimple genes (from mom and dad) and those with 1 x dimple gene (from mom only), will have dimples. Those with 2 dimple genes we call homozygous dominant (both the same), those with 1 dimple gene we call heterozygous (mixed; half-half) and those with 2 x copies of genes that don't make dimples are homozygous recessive.

Using the rock and paper example... If mom is a rock, she is either homozygous (two dominant copies from her parents) or heterozygous (one dominant and one recessive from her parents) dominant. Dad is paper so he is homozygous recessive (two recessive copies from his parents). Taking that each parent contributes one copy of their genes, their children will present with the following:

What Mendel discovered, through his painstaking work with pea plants and unbelievable patience and attention to detail (that he was a monk probably helped), is that the traits presented by progeny are directly determined by their parents - back then they didn't know about genes (Mendel called these hereditary elements "factors") and that you got one from mom and one from dad; he figured this out. And, he also worked out the statistical likelihood that progeny would have at trait (like dimples) if mom had them and dad didn't.

What does this have to do with Brussels Sprouts?
Like cheek dimples, blood type (think paternity; if mom is O and dad is O and you are A, dad isn't your daddy), cleft chin, albinism, preference for Brussels Sprouts is genetically inherited. OK, so it isn't exactly about Brussels Sprouts (BS), but about an organic compound in these awful things, phenylthiocarbamide, also known as PTC, or phenylthiourea. Actually, food doesn't contain pure PTC, which is toxic, but related compounds.
The ability to taste PTC (and related compounds) is genetically determined by a a specific gene. To those with dominant copies (homozygous dominant or heterozygous) of the gene PTC tastes very bitter. To those with the recessive form of the gene PTC is virtually tasteless. And logically, the ability to taste the bitterness of thiourea compounds will determine what foods people do and don't consume and enjoy i.e. I don't like Brussels Sprouts so I don't eat them.
Guess what? An 50-70% of people can taste PTC; and this varies according to population group. There's a test they do with filter paper saturated in PROP, a compound closely related to PTC but with lower toxicity. We did this in first year; the paper had hardly touched my tongue before I ran retching to the basin in the lab. I'm evidently a supertaster for this compound and my reaction to it is strong.
It is your fault that your children don't like Brussels Sprouts
My mom thinks Brussels Sprouts taste like cabbage; she is a recessive. I think they taste vile. Because my mom is a recessive I would have to be heterozygous, getting a dominant gene from my dad, who would be either homo- or heterozygous. Oddly enough, my dad eats them, although they're not his favourite vegetables. But, he is a smoker, and has been for most of his life. Smokers are relatively insensitive to PTC and PROP. It's either this, or he isn't my dad.
I'm all for making children eat peas, carrots, beans and loads of other veggies. But when they say that Brussels Sprouts taste bad, they're not just being picky - Brussels Sprouts can taste really bad to them, and not you.
--> Great paper on the whole discovery of this PTC thing, Phenylthiocarbamide: A 75-Year Adventure in Genetics and Natural Selection by Stephen Wooding, published in the journal Genetics in April 2006