Ultrarunning Man

I've been a Dean Karnazes (www.ultramarathonman.com) fan for a while. His ultrarunning accomplishments are incredible. Nevermind his Badwater 2004 (www.badwater.com) and 10 x Western States 100 (www.ws100.com) victories, the guy just keeps running and running and running.

Dean's most recent challenge - currently underway - is the North Face Endurance 50 (www.endurance50.com). What is it you ask? It's 50 marathons in 50 US states in 50 consecutive days. That's a total of 2110km! He started on 16 September and so today, Tuesday 26 Sept is Day 10.

Some of the marathons are actual events. For others - especially during the week - he runs an established marathon route in that State. Dean will end with the New York Marathon in November.

From the Endurance 50 website, follow the link for the Timex website. His speed, HR, calorie expenditure and other such interesting stats are available for each marathon.

Also visit Chris Carmichael's website at www.trainright.com. Chris - Lance Armstrong's coach - is also Dean's coach and advisor (along with others).

On the event website it said something about Dean running 4:30 - 5:00 marathon times. Looking at his first 9 races he's running 3:50 - 4:30 times. Impressive.

10km in 45-minutes?

My PB on a 10km is 44-minutes... but that was a good 6-years ago when I was running short distances fast and the ultra distance bug hadn't bitten.
Since 2000 my times got slower and slower reaching an all-time low of 60-minutes for a 10km. *shock and horror*. In reality, an hour is respectable (6min/km pace) but when you've run faster, it's a shocker. Over the last 2-years I've taken my times down to a consistent 50-52-minute 10km and a few weeks ago I ran a 49-minute 10km (only just).

I'm now on a mission.

I've had Norrie's book on ultra distance running for a year already. At the back he has a "45-minute 10km" programme. It's a 7-week programme and I started it on Monday.

I often check out running programmes in books and mags looking for ideas and fun training alternatives but I never actually follow the programme. I'm going to give it a try. It ain't gonna be easy to chop 5-minutes off my current pace dropping it from a steady 5:00/km to 4:30/km average. Those 30-seconds per kilometer do make a difference. I'll let you know how it goes.

Puff, Puff, PUFFER

Well, well, well... it surely is a spectacular race but it is also a toughie... and more in the last 3hrs (Platteklip!) than in any other part.

I had a really fantastic run at Puffer (http://www.puffer.fishhoekac.com/) on Saturday in Cape Town. It's a 80km run from Cape Point to V&A. We started at 05h30 and had the most fantastic run along the Peninsula road, stars ablaze overhead. We unfortunately just missed seeing sunrise over False Bay but nonetheless the colours were beautiful. We were also blessed with amazing weather. When I'd flown in on Thursday afternoon the wind was pumping. It had calmed by Friday and was a cooling breeze on Saturday.

The first 24-odd kilometers followed road, through the Peninsula National Park and onto the Red Hill Road. From here we went off-road, returning to tar only to run through Sun Valley (near Noordhoek) and then again to the finish at the V&A via Greenpoint.

Memorable were the Checkpoint aid stations: friendly volunteers (one lady even rubbed sunblock on my sweaty face), lots of water and refreshments and lots of munchies. I didn't realise that these would all be here so I had my own food packed anyway but I did grab a baby potato here and there. The volunteers were really incredible and encouraging.

The route isn't marked so I just followed people on the route. Again, all very friendly and helpful. It actually turned into quite a social run ;)

Physically I had a relatively easy run. The three weeks before the run had been hectic with work, projects and all sorts so I hadn't put in the training I'd have liked to. Add to this a bit of a cold from mid-July... Nonetheless, I'd been running my best 10km and 21km times for 6-years and had some good orienteering runs pre-Puffer so I was fairly non-stressed. And, I was healthy and uninjured, which is always the best start.

I ran a lot of the race, swiftly walking the uphills and running the flats and downs. My worst section was definitely coming down Platteklip. I'm not a big fan of steep drops anyway and this one was particularly nasty. Big step downs - bigger than a normal steps - that just never seemed to end. If you ever go up or down Table Mountain, don't take Platteklip! The last section through to the finish from the Lower Cable Station along Signal Hill and down to the V&A was very pleasant.

Needless to say, that downhill was probably the single section responsible for my sore quads - always worse on Day 2. I went for a massage on Monday and am 100% stiffness-free today.

I finished this 80km route in 11h50 and placed 49th overall. I was 10th lady. 135 runners started. 38 did not finish. Am very happy with this result, especially as I had a really comfortable run.

Martin, Trevor and your PUFFER team, thank you for a really wonderful event.

Creature of habit

I'm busy packing my running gear 'cos I'm off tomorrow for Puffer, an ultra in Cape Town. I've got all my favourite, favourites in my pack...

I haven't done a race for a while and so I'm really looking forward to Puffer. It's an 80km trail run from Cape Point to V&A where the first 23km is on road. I'm actually doing the baby race. The big daddy is Tuffer Puffer, a there-and-back route starting from V&A.

Anyway, I'm in for the little one and this will be my first time on da Mountain, depsite having been in CT many, many times.

The reason for this blog (there's always a reason) is that I'm busy packing my gear and got to thinking how pernickety I am about stuff.

Essentially this is just a run. We have 3 gear drops and at the one just over mid-way we have to collect things like rain jacket, compass, map, gloves and hat for the rest of the way to the finish. That's it. No other compulsory stuff required. But, I like to be prepared at all times, especially as I don't know the route at all and I know that conditions in the mountains can change in an instant.

From the end of the tar I'll carry a lightweight First Ascent shell (I'll pick up my heavier one later). I'll have my small knife, whistle and compass with me the whole way. I've even got my small space blanket that has been with me on every AR and ultra run and staged ultra for years. I've also got a little first aid kit in which I've got extra contact lenses, a little mirror and baby powder for my feet (should I need it). Also a couple of Myprodol (should I need them) and surgical needles - which I hope not to have to use on blisters. I always carry an extra pair of socks and will have others at each gear drop. I don't often need to change socks, but maybe I will so then at least they're there. I always have contact solution and lipice in the front pocket of my Salomon Packvest. When I change from my Adidas road shoes to my Adidas Response trail shoes I'll put on the mini gaiters I've been making for some years. I loooovvveee gaiters to keep all that irritating trail debris out of my socks and shoes.

My water reservoir... it's my good old faithful Camelback bladder, which goes in my Packvest. It's now 7-years old and although I've got a newer one I won at a race a couple of years ago (hardly used it), I still go for my old one. Part sentimental and part because it's my favourite.

I'll also pick up my small Black Diamond headlamp at a later checkpoint. I'll probably be in by mid to late afternoon though. And, believe it or not, I've also got my GloToob packed.

The moral of this tale - and it applies to AR too - is that I could be carrying far, far less but that for my comfort and from habit, I like to have my stuff with me at all times. I've rarely had to use my first aid kit, I seldom need my extra pair of socks and I've never used a space blanket. But, having these things with me makes me feel safe, secure and prepared. The extra kilogram (if that) is worth it for the psychological benefits.

I always pack the same stuff. I always pack things in the same place. Most importantly, it works so I won't be changing my habits anytime soon.

P.S. My friends Ugene Nel and Michael Graz are running Tuffer Puffer. They start on Friday morning running through Friday night. I only start on Saturday morning. Good luck boys!