Blood Donor Day, 12 June 2009

In April, I saw a piece about World Blood Donor Day (WBDD) in our local knock-and-drop community newspaper. The company I work for, PenQuin, jumped on board to support my idea for a Blood Donor Day hosted at our offices in Bedfordview.

Our offices overlook the N3 highway - the stretch between the Gilloolies intersection and the van Buuren offramp. Everyone in Joburg knows this section because of the radio traffic reports, which almost daily report on horrific accidents. We can see the highway from our offices and it spooks me out completely to see no cars on this stretch. It means one thing; a really bad accident blocking the highway. Quite surreal.

I'm delighted to announce that we're full steam ahead with this initiative; and to invite you to participate.

Many events request that you fill-in your blood type - and most people don't know what it is. Here's the solution: SANBS are doing on-site blood group testing, so you'll know your blood type by the time you complete the donation process.

Just to put the importance of donating blood into perspective. Each donation is one unit and these are used in transfusions, a procedure that replaces the blood lost by a patient with blood from a generous donor. The following are examples of how blood donations are put to good use:

• An organ transplant patient typically requires 40 units of blood, 30 units of platelets, 25 units of fresh frozen plasma and 20 units of cyroprecipitate.
• A bone marrow transplant patient typically requires 20 units of blood and 120 units of platelets.
• During heart surgery the patient will need 6 units of blood.
• A burn victim typically requires 20 units of platelets.
• Someone injured in a car accident may need 50 units, or more, of blood.

It is little wonder that there are major shortages during the April and year-end road carnage seasons.

If you're having a quiet day and/or you work in the Bedfordview area, please come through.

Good back-up service from Eiger Equipment and Cape Union Mart

In November last year, in preparation for Abu Dhabi Adventure Challenge, we bought 3-litre Nalgene CXC Rapid Fill, Get-A-Grip hydration reservoirs from Cape Union Mart. I opened mine the day before we left and started racing with this reservoir. We'd decided to go with 3-litre reservoirs as we knew we'd need to be able to carry as much water as possible in the desert.

This reservoir has a really good mouthpiece - you don't have to suck like a leech to get water out - and the opening is nice and big - very easy to fill.

On the long paddle stage - day 3 - I wondered why I felt so thirsty when my reservoir, which was tucked under the bungee straps on the top of the boat, was almost empty. I couldn't remember drinking such a lot but as I usually drink really well and have no problems with dehydration because of the volumes I drink, I didn't think too much of it.

Later that night, when preparing my pack for the next day, I discovered a big wet patch on my backpack and found a large leak in my reservoir. It stemmed from an abraision on the body of the reservoir. Luckily I had packed an old faithful, just in case.

Back home I returned the reservoir to my local Cape Union Mart store in Eastgate. I also dropped an email to Eiger Equipment, the importers of Nalgene products.

What I couldn't figure is that the top of the boat is smooth and the bladder stayed in the same place all day. The other two bladders of the same type were rigged just like mine and they were fine throughout the race. But, somehow the plastic on my reservoir was 'injured'. What bothered me is that I've had my other reservoirs for almost a decade; and they've been to hell and back - in rafts, on boats, in daybacks and backpacks, in crates and on staged races, multiday races... My reservoirs work hard because I use them for everything. One of this Nalgene reservoir's selling points is "Superior abrasion resistance".

Just over a month ago I got a call from Cape Union Mart to say that Eiger would replace my reservoir and that they'd call again when new stock arrived. Two weeks ago they called to say stock had arrived and that I could come through to collect.

The gear we buy is rarely inexpensive; and I expect it to work hard. I also measure products against past experiences and I expect new items to perform like or to better old items - regardless of brand. Adventure racing can be hard on equipment, but if looked after you will have trekking poles, headlamps, drybags and reservoirs for 5-10 years. And that's why I returned an item that had only made it through 2 days. I have good faith in the product though, because the other two reservoirs were A-ok. And I really like the volume and the mouthpiece.

So this is a posting of thanks and appreciation to a) Eiger Equipment for assessing my reservoir and deciding to replace it; and b) Cape Union Mart, for following up on my returned product and for keeping contact.

Triumph AR triumphs at Kinetic Urban Adventure

This morning heralded Heidi and Stephan's second Kinetic Urban Adventure, held from the Sandton Biokinetic Centre in Rivonia. I again raced with friends Lauren and Debbie in an all-girls team sponsored by Triumph.

Like the first event, held at the end of March, these event had four sections - two mtb and two run - which we could do in any order provided that we alternated disciplines. We chose to go outon the foot orienteering course first to warm up. A loop route saw us back to the Centre in 27-minutes.

We then chose to do the mtb section with rally-style instructions. We wove through the Rivonia residential areas, collecting the answers to clues, like, "What is the main gate made out of?". Each clue has three possible answers; you select the correct one after visiting the check point. This section took us 47-minutes to complete.

Next we were back on our feet for the clue-based run section. This concept is a new addition to the event. Heidi and Stephan lead us around the Rivonia shops from one visual feature to the next. Lauren is definitely the most eagle-eyed of our trio. This was a quick section, taking only 22-minutes to run.

We returned to the start and set off on the final mtb orienteering stage. This took us down to the spruit and along sections; it really is lovely. Although we did get our feet wet crossing the river, the water really wasn't vile - fresh and clear actually.

Back at Kinetic the last task was the inflatable obstacle course. We had it waxed this time, knowing exactly how to helping each other up and over most effectively. Within minutes we'd completed the course. One hour for the bike leg and obstacles. Total time of 2h39.

We were proud to win the women's team category and to place 10th overall! Woooohhoooo!

The finish atmosphere is fantastic; music playing, munchies, gazebos and banners - and good fun watching teams haul themselves up the obstacles. There were some... err... ummm... interesting techniques.

Prize giving was a suberb bonanza again; most participants at prize giving walked away with super prizes from the event's generous sponsors: vouchers from Kinetic's store, massages from Debbie Gerrand (ARer and physio working at Kinetic), trail shoes from Asics, shades from Numo, Nandos hampers, vouchers and blankets, Buffs, USN products, bike services and goodies from Morningside Cycles (based at the Sandton Biokinetic Centre) and also hair cuts and nail treatments from salons based at the Centre. Loads of loot that is really appreciated by category and lucky draw winners.

My thanks to Heidi and Stephan for another fun Urban event and to all the event sponsors for the lovely prizes. As I sit here typing this I've got my soft Nandos blankie wrapped around me. The effort that Heidi and Stephan and their band of smiling volunteers put into this event is extraordinary and very much appreciated. I'm looking forward to the next event, from a new venue, on Sunday, 26 July.

Orienteering at Pelindaba

It was colour-coded orienteering time again this past Sunday. This time the event was held at Pelindaba, which is near Hartebeespoort. Although the area has a number of jeep tracks and paths, it was a given that we'd be running cross-country through thick grass and blackjacks. Wag-n-bietjie bushes were guaranteed; even with full leg covering you're certain to finish the course looking like you've been in a cat fight...

I had an ok run. Made one big mistake (a stupid one, of course!) from #2 to #3, which took me 18-minutes (versus Tania's 10-minutes). A few little errors (quickly corrected), but mostly I hit the other controls spot-on. This terrain is very grassy and very rocky - not my favourite; so I really didn't run much at all. It's a high-rick area for ankle twists and fall-on-face. Tania is definitely more agile over this terrain, which explains why she finished a very solid 11-minutes ahead of my 1h57 total.

So, let's look at my route. I'll insert the entire map below and then chop out sections so that you can see the legs clearly. The start is marked by the pink triangle just above the shaded area centre-top of the map.

Start to #2

An easy section from Start to #1 - just run along the paths. The key feature here was to turn off the path and head a little way along the cliff/embankment. From #1 to #2 I headed for the road, running to the t-junction and turning right. First key feature is to look for the fence on my left and the buildings. I walked right over the dry ditch, which is the feature on which the control sits. It was barely a ditch; more like a dent. Anyway, I noted it and decided to walk for a few more metres to see whether a real ditch would materialise. It didn't. I turned around, hit the ditch again and guessing that I was slightly down from it (I was in the green vegetation), I walked North for about 5m and hit the control spot on.

From #2 to #5

From #2 to #3 I started by heading for open terrain and the saddle between the two hills. I found a really good quality new jeep track in this saddle, that isn't marked on the map. I hit the road that comes down the hill and cut straight across on to the path. Having come from just to the North of the saddle I knew that I needed to turn left on to the trail. My next key focus was to hit the 'dog leg' on the path and then to head off. This is where I made my mistake. I was spot-on in the right place when I left the path but instead of heading due East, I started contouring around the hill, searching for cliffs. I did find cliffs (not marked on the map) but things really were not fitting the picture. I looked up and saw the main body of the hill right above me! I'd headed too far North. So, up I went, aiming to hit on to the path again instead of messing around in the bushes as I wasn't sure of my altitude. So, I hit the path, ran South, turned off the path at exactly the same place as I'd been before. And, I hit the control spot-on within seconds. Arrrrggghhh!

Leaving #3 I thought it would be a nice idea to hit that nice 'road-not-on-the-map' to see where it went. But, I hit the trail and ran along it; forgetting that I needed to cross over one more bit to get the main 'road'. I realised this when I didn't find the new road after about 50-metres - Eureka! I was still on the path. This is the one thing... when you make a mistake you have to forget it and just keep going. Makes your mind go crazy. Anyway, I took off cross-country and crested the hill next to the bare rock (purple/lilac shading on the map; top of the hill) and went down the other side to hit the path.

#4 was just off the path at the first cliffs encountered close to the path (on my left) on this section. I got back on to the path to run for #5. I don't think I saw the fence (most are broken with a wire lying on the ground so you don't necessarily see them even if they're marked - not the fence symbol used - borken line - show that the fences are not complete). My next point to look for was a kind of 'valley'. Notice the v-shape kinks in the contours to the North of the path. Yeah, a re-entrant type feature. And then just after that I was expecting to find control #5, which I did. I followed the re-entrant down to the next path.

From #5 to #10

I have a slight advantage when it comes to getting quickly onto the path across the river... I cut the path! Hahaha. I cut the trail in early 2007 for my SPUR Adventure event, which was held at this venue. It provides a super access route from the bottom area to the top. You can get down fairly easily down a 'cliff', by holding on to trees, but the path is a nicer option, especially for coming back up.

Once across the river #6 was first on my hit-list. Nice clean section leading up to the fenced structure with the wall. Walked alonside the wall and towards the re-entrant (note the v-shaped contours and the small brown dots that indicate a dry ditch). Easy one.

From #6 to #7 was also nice. Straight across towards the saddle and along the rocked vegetated section to the control.

From #7 to #8 I took a sweet line contouring around the hill. The only tricky part with this is knowing when you've gone around enough. As I started dropping down I could see a big building, which I didn't see on the map. My saving grace was the tar road (indicated as a brown road on the map). I aligned myself to the road where it comes straight down the hill. Just before I got to the control (about 15m away) I saw Cobus (and two others; can't remember who!). They'd been searching for ages.

#8 to #9 was also straight forward. Again contouring is tricky so I contoured and descended at the same time. By the time the slope had flattened I could see that vegetated 'stripe', which I'd passed from #6 to #7. I took a quick bearing from here to where I wanted to go. I was slightly lower than the area where the control was located. I shot off in a straight line and as I neated I could see the vegetated clump (thicket) where the control would be. Nice one.

#9 to #10 was again fairly straight forward. I headed for the wall again and then towards the buildings and then across open ground to the road. Only tricky part here is not to overshoot - so I first used the shape of the road (slight kink) and then ran just off the road, keeping an eye on the dry riverbed behind the trees. The control is marked on those dotted brown lines. I can't think of the word for the feature... a bit of an erosion re-entrant thing. Hit the control and headed back across the river and up my path.

From #10 to #12

OK, across the river and on to the path, heading West. I could see the barerock (actually slate quarry excavations) mounds on my right (North of the path). The road turning off was evident and the control was in a pit (slate excavation) under a tree. Nice.

#11 to #12 I decided to just go cross-country again. Quite grassy but otherwise open. My aim was to hit the main North-South path, which I did. Then it was easy to just follow the path. The next tricky part is to decide where to turn off the path to hit the control. I was looking for any sign of an old fence. Done. I followed the fence for a bit, aiming for the control a few metres off the fence.

#12 to #16

From #12, back onto paths to #13. Trick here was when to leave the path. I took a bearing from the path, using the rocky vegetated feature to the East, just off the path. And, I headed off. I lost time on this control because I didn't go far enough at first. There were a few of us around here. I go to that first main boulder cluster in the light green. At this point I'd already dropped a bit of altitude and this is what confused me. I started heading back and then realised that I hadn't gone far enough. I turned around again and spotted the control about 50m ahead. How cool! I was in perfect alignment with the control; totally unintentional!

#13 to #14 was also fairly straightforward. I just whacked through the grass heading for the road. I came out on to the road with open ground ahead, not the green vegetation. Crossed the road and fence and started through the open grassy area. I could see the 'valley', with reeds, to my right. Still a distance away I could see the control. nice and easy. There were a few of us around here (Tim, Eugene and Tania). When I saw Tania I blurted, "Goodness gracious, don't tell meI've been out here for ages!". I knew that she would have started after me. She clarified that she'd started about 13-minutes after me. Oh dear! #3 and lots of walking had cost me a big chunk.

#14 to #15 was also pretty easy. The vegetation feature were quite clear, like those three green dots to the right (South-east) of my track. Just past these the main vegetated section to my left 'dented in'. And here there was an embankment - and the control.

#15 to #16: Back on to the road. An option could have been to go as the crow flies, but as I was itching from the grass and covered in blackjacks - and sporting scratches from the wag-n-bietjie bushes, I thought the path would prove faster and friendlier. So, up the path I went, following it to the junction and then crossing diagonally towards #16. Key feature is that black line, which seems to have been some kind of stone wall / embankment thing. I went along the bottom it so I didn't see it from the top. Control very visible and a few orienteers around here.

From #16 to the FINISH

There was an 'elephant track' from #16 through to #17. An elephant track is a clear 'path' made my many feet running through grass, flattening it. Thank goodness Tim was just in front of me because I got to 17 and thought it wasn't mine. I already had my eye on #18. Doh! I punched and headed for 18. The fence was definitely not all there; more so closer to #18, which was on the eastern side of a small corrugated iron water reservoir (I think that is what it is?).

From #18, straight on to the road, up to 19 just near the junction and straight through to the finish.

I could definitely have taken a couple of better routes - some slight adjustments and a bit more focus would have made a diffrence. I lost a lot of time on #3 and other bits here and there. Walking most of the course, especially the mid-section of the course, also lost time to Tania. She made a number of bloopses too, but she definitely moves faster over this terrain than I do.

So, that was it. Next event is at Cinderella Dam in Boksburg on Sun, 31 May. I can't remember whether I've run here before so it should be fun. You can get the event information sheet from the event calendar on the following orienteering website: www.roc.org.za

24h World Challenge

This weekend saw the running of the 24H IAU World Challenge & European Championships in Bergamo (Italy). This is an ultradistance, time-limited running event where participants run as many times as they can around a fixed-distance loop until the 24 hour period is up - yes, circuit running.

The IAU (International Association of Ultrarunners) is partner to the International Amateur Athletic Federation (IAAF); but where the IAAF deals mostly in fixed distance, like 100m to 100km and other track and field disciplines, IAU oversees the running of distance (50km, 100km, 160km and 1000km) and fixed time periods - 6hrs, 12hrs, 24hrs, 48 hrs and six days.

The course for this 24hr event was a 1.134km (they measure the route to the millimetre!) loop through Bergamo’s city centre. The course is described as being 'relatively flat' and run mainly on asphalt.

The race started on Saturday morning and finished this morning. The winner is Hendrik Olssen from Sweden; he ran a fraction over 257.045km in the 24 hours to beat second placed Ralf Weis (244.5km; Germany) by around 12.5km - quite a big margin. What is interesting is that 3rd place over all went to a female runner, Anne-Cecile Fontaine (France), for her run of 243.644km, less than one kilometre behind Weis. It's common knowledge that women tend to do better in longer races; this holds true yet again (the 2nd woman placed 8th overall).

As far as statistics go... Greek 'Running god', Yiannis Kouros*, still dominates with his distance of 290.221km, set in 1998 (at the age of 42). Women's winner, Fontaine, just missed setting a new World Record by 14 metres!. The current record is held by Germany's Sigrid Lomsky, who ran 243.657km in 1993 (at the age of 51).

* Yiannis Kouros holds every men's world record from 100 to 1,000 miles, from 200 to 1,600 km, and from 24hrs to 10 days.

I've run a 12hr circuit race (April 2006) and I'd definitely do another. But 24hrs running round and round... mmmm, maybe when I'm older. I find it quite incredible that these runners cover in excess of 200km (almost 300km for Yiannis!) in 24hrs. Awesome!

Trail and mountain running - lots of options

I always find the best way to keep in the loop about events within a discipline is to run a website for the discipline - hahaha. In early 2008, when my AR calendar was overrun with trail events I created a website for trail running. I'd been hosting dates and content on the longer races for many years, because the sport didn't have its own home. At the beginning of this year I dissolved my trail running site and merged the content with Trevor Ball's www.trainrunning.co.za, which is now a central home for off-road running events in South Africa.
As the calendar hasn't been in my hands, I've felt quite out of the loop and don't want to miss out on any events that I may like to do. So I'm doing some online research. Here are a number of events coming up this year - obviously these are biased towards my interests (distance & duration) - that may be of interest to you.

Mnweni Marathon, held in the Drakensberg, is on again this year. I'm under correction but this event, organised by mountain runner Bruce Arnett, must be in its sixth year? Possibly eighth? I've run it twice (the last two years) and can highly recommend this stunning mountain run. It takes you up Mnweni Pass and across the source of the Orange River. Race distance is put as 38km; but don't be misled. Both times I've done this race I have finished fairly well - and it has taken me 7h50 to cover the route. This race is in two weeks - Saturday, 16 May. Laura Forster is the administrative power-behind-the-throne. Drop her a note at laura@waterforafrica.com. As I type this, she is running the Addo 100km.

A staged running newcomer is the 3-day AfricanX Trailrun; organised by the same bunch that present the Xterra events. The race is held in the Kleinmond region of the Western Cape. It is a paired team event and you cover 25-35km per day. Cloverleaf format (same overnight spot every night; in Kleinmond) and fully supported. Race dates are 8-10 May. Entries closed end-April. Keep a close eye on the reports coming out post-race, because this may be an event you'd like to diarise for next year. The entry fee of R1800pp (R3600 per team) includes tented accommodation and meals. event website is www.stillwatersports.com

Freedom Challenge is sporting a very slick new website; only I'm battling to find the information on what is called the Dusi Trail Run on the website. Freedom Challenge started a good few years ago and the original event included Comrades Marathon. Participants then mountain biked from 'Maritzburg to Paarl on trails and dirt roads (the Freedom Trail). The event ended with the 2-day Berg River Canoe Race. This is the Extreme Triathlon version of Freedom Challenge. Some participants just do the ride.

Now there's an off-road run to replace Comrades. It is called the Dusi Trail Run and is listed at 88km. And it looks like you can just do the run - you don't have to do the whole Xtreme Triathlon thing. This is the first year that this run will be held; and the date is Friday, 12 June. The run starts in Durban and follows an 88km course up the valley of the Umgeni River and the smaller and wilder Umsimdusi River. The finish is in the outskirts of Pietermaritzburg. Wild and remote in many places. There is no entrance fee although runners may make a voluntary donation to the Freedom Challenge K4K trail development fund. This is a self-supported event and runners are allowed a support crew. Find the Freedom Challenge website at www.freedomchallenge.org.za.

Adventure racer Garth Flores is again presenting his Outeniqua Traverse, a mountain run that débuted last year. Race distance is 38km and it will be held on Monday, 10 August 2009 (this day is a public holiday). Garth says, "The terrain consists of some steep climbs and descents. Your legs will burn. Take it easy on the climbs otherwise you might burn out with over 20 km to go!". As an indication, winning time last year was 5h39. The race starts and ends near George, W. Cape and the entry fee is R250pp. Race website is outeniquatraverse.blogspot.com

Baviaanskloof Trail Run is a new addition to the trail scene and it will be held on Saturday, 12 September. It is organised the Evie and Darrell Rauenheimer of long-standing Rhodes Trail Run fame. this 1-day race covers 50km of 'extremely harsh, rugged and unforgiving terrain'. The race starts and finishes at Geelhoutbos on the western side of the Baviaanskloof and runners must be self-suffient. The event website is www.baviaansrun.za.net.

Magnetic South's The Otter is talk of the town. Although this trail run is part of their multiday Southern Storm event, it is a stand-alone trail run. The pure appeal is that participants get to run the entire 5-day Otter Trail hiking route over 2-days! The Southern Storm is a 6 day individual or team relay duathlon (full service) featuring trail running and mountain biking (alternating days) and includes The Otter as day two. Race date for The Otter is Sunday, 20 September. Day 1 is an 8km prologue. Day 2 is where the fun begins. The route starts at Storms River and ends at Natures Valley, a total distance of 45km. There's a fun poll on the event website (www.magneticsouth.net) where people are asked to vote as to whether they think the 45km route can be run in under 5hrs. I don't know the route at all; but I've taken a flyer at voting 'no'. 31% of the respondants agree with me. Entry fee is R1800 and it includes tented accommodation (2 nights), meals before and after the race and munchie tables during the race.

Dave Gassner is the organiser of the 2-day Amatola 100km Trail Run (aka BIG Baffer). Nicholas Mulder is the current course record holder (he set a new record last year). I've never run Amatola but have heard only good things about it. The event is set for 17 & 18 October 2009 - 50km each day. There's also a 35km option on the 18th if you don't want to run the 100km.

Dave is also the organiser of the Wildcoast Ultra, a 270k, 6 day, staged run along the Wild Coast from Port St Johns to East London. The event was started in 2005 and Dave put it together for a small group of people. This year the race was opened to public entry. This race is scheduled for 8-13 February 2010. Dave's new no-fuss website for his events (Baffer and Wildcoast Ultra) is www.davestrailrunning.co.za.

And, of course, there's Skyrun (100km, 2 days) at the end of November. The 28th & 29th to be precise. Always a great event to do. Contact Adrian directly at saffyav@icon.co.za

So, these are the events that have my attention. I haven't committed to run any of them, having come off the Namibia Trail Run (5-day, end Feb) and Midnight HellRun (80km, mid-March). So that's why I'm surfing the web - looking for fun and games for later this year. If you know of any other events that fit into this category of multiday / ultradistance / mountain trail runs, add a comment with event information below.

Adventure sports publications/blogs

A new outdoor magazine hit the shelves in the UK in March/April. It is called UK Adventure Sports and it focuses on adventure and endurance outdoor sports. The sports that get attention in the magazine include Adventure Racing, Mountain Biking, Trail Running, Adventure Runs, Mountain Marathons and Ultra Marathons. So if you're visiting the UK...



Another superb publication to check out is Wend Magazine. This US magazine was launched a bit over two years ago. They bring out 5 issues a year. Although they have a print edition, the magazine is also available in a digital version. You can preview the digital version (with page-turning sound effects too!) and subscribe to it. It's only $5 for a 1-year digital subscription or $10 for a two year digital subscription. The Wend Blog often has some really great postings and videos of adventurous activities.

Another publication I almost forgot about is Adventure World Magazine. The magazine was launched in 2008. They recently eleased their first issue for 2009. This is an electronic publication and annual subscriptions are $9.99 (6 issues per year). You can preview the current issue online. There are also interesting adventure sport postings on the website. This current issue has an image from Abu Dhabi Adventure Challenge in its cover; and a feature on the race inside. Bull of Africa 2008 featured in one of last year's issues.


And while I'm on about good adventure sport reading material, check out The Adventure Blog. It's the best way to keep up with adventurous activities around the World. Kraig Becker runs this blog; and he is a wonderful supporter of our activities here in South Africa. I get a the postings on email daily (see the subscribe box - no charge - on the blog).

If there are any related blogs that you follow, let me know about them.

Parkour on a bike

In December 2007 I went to a parkour training session at Wits for an article that I was writing for Mitsubishi's magazine, Xplore (PDF of the article available HERE, 673kb). I thoroughly enjoyed the session and the next morning I was so stiff that I couldn't get up when I woke up. I had to roll off my bed... and then stand! It's a great sport and I'd love to be more involved... in addition to running, O, mtb, paddle, dance, gym... tick-tock, tick-tock.

Anyway, this video of trials rider Danny MacAskill has been doing the rounds. It is very much like 'parkour on a bike'. Danny's riding is spectacular. This an amazing demonstration of balance and control and it ranks as the most beautiful bike riding that I've ever seen (yes, even better than the dude on that forest trick riding route - Banff Mountain Film Festival movie a year or two ago). This video of Danny was filmed over a period of a few months, in and around Edinburgh.

Watch it on YouTube at www.youtube.com/watch?v=Z19zFlPah-o (published online 19 April '09)