About leorust

Trail runner and outdoor enthusiast. Inspiring others to explore their environment and pushing their limits.

Table Mountain Top 10 trail routes: #8 Three Single Tracks – Rhodes Memorial

Posted on June 16, 2017 by leorust

At first I did not get trail running. “Why would anybody want to run uphill?”

Two Ocean’s Trail Run 22km route map

The downhill part was obvious and I was used to it, even with a heavy pack, but running uphill seemed energy inefficient to me. The seconds saved over a brisk walk did not seem to warrant the extra effort required. So I started jogging along the jeep tracks from Rhodes Memorial towards the city bowl, choosing the more level ones at first.

In contrast I have always enjoyed single tracks, flying along, having to pay attention in order to avoid a stubbed toe, crash or worse: a tumble. When Trevor Ball introduced the genius Two Ocean’s Trail Run route he connected some of the best single tracks in the area to make a truly fantastic and challenging route. For normal folks this would take 3h plus to complete and a large dose of effort so here I describe a shorter version – manageable in a quick 1h30 to 2h session. My Movescount gps file can be found here.

PP: Plumpudding Hill, Q: Queen’s Blockhouse, K: King’s Blockhouse, 1-3 indicating single tracks

Start:

From Rhodes Memorial parking area take the single track path for 100m up to the first jeep track contour. There are several variations here that all lead to the same point. Turn right and follow the jeep track for a few hundred meters into a shaded area. The track turns downhill at a gentle gradient. At the first fork stay left as the track turns sharply left and uphill. Immediately stay left and head up Plumpudding Hill. 100% runnable if you are strong and trying to prove your manliness! 2/3 of the way up the jeep track turns sharp left. A lone tree is visible above.

Lone Pine Tree on Plumpudding Hill

The first of our three single tracks start in this corner on the right. The vague track dips into the gully and climbs up the other side to cross a rusted barbed wire fence to eventually join a jeep track. Enjoy the cruise along this. You will meet a T-junction in a s-curve of the main jeep track. The Woodstock shooting range is below you in the gum trees. Turn left and up the slight hill which levels out after a couple of hundred meters. Just before the dry stream crossing there is a jeep track going uphill to the King’s Blockhouse. (If you continue straight here you miss out the second single track but rejoin the route a few hundred meters ahead.)

Up this hill, once again 100% run-able. After a little distance the track levels out (maybe you get to pass some mountain bikers on this section). The branch to the right is our choice. This ultimately leads to Tafelberg Road and can be used as a short cut, but not today. Our second single track awaits on the right, where the ground turns grey. Easy running through fynbos at its best leads us into a cork tree forest. We slowly lose a bit of height to reach the ruin of the Queen’s Blockhouse.

The Queen’s Blockhouse ruin

From here it is a short but very steep descent to a jeep track. Turn left. [Turning right would take you back to the top of the hill above the shooting range.] Through a dip and out the other side. At the top of the hill turn sharp left onto a zig zagging jeep track which snakes up the ridge in large arcs. At a point where the track levels out in direction City Centre there is our third single track which starts with a few steps and is marked by a cairn. Up this to the signal cannons just below Tafelberg Road. Cross the tar road onto a single track leading uphill. 50m on there is a left fork. Take this and it will level out pretty quickly. This is the lower Contour Path. All the way along here to just behind the King’s Blockhouse.

When standing at the cannons below the Blockhouse it is easiest to take the gently descending jeep track to the left. This snakes downhill. Once you have completed a complete S-curve you will see a wooden bridge and mountain bike track heading down the crest of the ridge. Down this. Enjoy the baarp! You will be spat out on top of Plumpudding hill to your left (facing out). You can either head down this and back to the start or find the super steep single track directly down from the beacon to the jeep track that you started from earlier on. As you can see from the map there are many options for shortcuts and more (or less)direct lines to be explored.

The coffee and cake at the restaurant is much deserved, the view is not bad either!

A Confession about Honesty

Posted on May 26, 2017 by leorust

I had two conversations about training with people over the last few days. One was with a friend training for her first 10km, the other with someone tapering for Comrades.

The common thread: “Am I doing enough/the right thing?”

They were both comparing themselves to others, we all do.

So let me break it down:

I am currently training for the Transrockies Trail Run. In the next few weeks I hope to run my first 100 km week in many years.

Thats is the glory bit. “worth” posting on the socials.

Now for the reality:

Last weekend I overdid it by racing the VWS hard (well too hard for where I was at). Add on top of that a harder than expected run on Saturday and hill repeats on Friday morning… (what the hell was I thinking?)

So on Tuesday the hubcaps finally came off and I was reduced to an utter crawl. See those stats here:

It was a wake up call and got me back to reality. Luckily I had the insight of my running partner to point out the obvious. Who knows how long I would have stumbled along in the dark without him pointing the elephant in the room?

What I should have done is schedule an easier run in between the harder sessions. Like I had been doing for weeks.

So here is a sample of a easy run. Max HR 135. Average HR 121. I challenge you to go slow and reap the rewards!

“And now for the something completely different”

Nobody posts about those type of outings. We don’t see top runners spout on Instagram about their slow jogs or recovery runs or even rest days. It just is not considered sexy to talk about the outings without #blessed sunsets or #HTFU tough as nails or #isurvivedthat now you should give it a go…

“The truth is out there”

The reality is that all top runners have built themselves up over years. Years of laying a foundation of consistent work. What this really means is building a base of slow (non sexy) miles. Think of this as the concrete foundation under the ground for your running skyscraper. This only comes “slowly by slowly“. This might take months or years. We are all different and that should be celebrated and not resisted.

If you don’t have a good foundation then your house will fall over. Joe Friel is one of the best coaches in triathlon in the world. Read his thoughts on base training ala Mark Allen here.

What is easy (or slow)?

A bit of research shows that the Kenyans run their easy days about 40% slower than race pace. If they are racing a marathon in under 3min/km then they will do easy runs at 5min/km.

So what does this mean for us mere mortals who are already slow?

If I am aiming to run a 3h marathon (4:16 min/km) then my slow runs should be close to 6 in pace.

Do the maths for yourself!

Nowadays the best way to work out what your training should be is a Heart Rate monitor. You don’t need anything fancy at all. Just something that tells you current HR. The most basic model.

And if your slow means that you have to walk, then you walk!

Nothing really changes.

So if you are still not convinced then listen to Dr Phil Maffetone and Mark Allen.

So what is my point here? Ultimately you will know what is right for you. Mark Allen (and the top Kenyans) have worked that out and that is why they were/are so successful. Underneath all the ego you know too!

You just need to listen.

So here is the challenge: Let’s support each other to be in our truth. to run our pace, to go on our path and be OK with that.

I commend Meg on her article here. We need more people like you leading the way.

The beauty of running is that there will always be somebody faster than you, but there will also be somebody slower!

Swimming – A case for Life Coaching

Posted on May 24, 2017 by leorust

Six years ago I could not swim. Well actually I thought I could swim. To my best knowledge I could do it.

‘I certainly was not as good as those pros but I can swim’ I kept telling myself.

I had learnt from my dad who had learnt in the Namibian desert. Go figure.

He called it farm dam swimming: breast stroke with your head well above the water line. ‘What is the problem?’ I thought.

I was in my mid 30’s when I started dating a swimmer and was exposed to a whole bunch of ‘pro’ swimmers. Guys and girls who were successful and did tumble turns and all that.

Suddenly what I had been trying to wish into reality (that I could in fact swim) was shown up for the illusion that it was.

The problem with people who are good at something however is that they often don’t know how to pass that knowledge on.

So I sought the help of a coach. Somebody who had studied how to teach. The Total Immersion drills felt awkward at first and it took me ages to master them. I studied notes, got videos, watched on line…

In fact after the initial weekend intro course I religiously practised at the Sea Point Pavilion.

I did not have access to any other pool as I was not a gym bunny so logistics were an issue.

One afternoon at the start of winter Ryan Stramrood and some of his ‘pro’ buddies arrived in the lane next to mine. I was super excited to share the pool with real heroes who had swum The English Channel and stuff. My excitement did not last very long after I got out of the water as I got quite hypothermic on the drive home due to the cold.

I migrated to warmer waters at the Long Street Baths before I finally got a Virgin Active membership. At this stage I was still just doing drills. Not real swimming. I can’t remember when I actually managed to swim a whole length of the pool non stop. I was ecstatic and I was determined.

I knew this was the way. The only way for me to get it right. I would come home and proudly state that I had done 20 lengths, then 30, then 40. The point is I made progress. I was working on technique quite hard and just generally relaxing in the liquid environment. I was working on the skills that allowed me to progress. The same way building a foundation looks pretty boring and unimpressive until at some point the concrete sets and the walls shoot up above the ground. So too there was a time when that was not enough. I would have to work on fitness. Finally I joined squad. I was put in the slow lane, next to the wall. This was quite welcome as I could grab it in panic.

The point is I slowly improved and Viv gave me great pointers. My swimming volume increased dramatically and a new norm was laid.

I started doing the Clifton Mile and got comfortable in the sea. with a wet suit of course. The point is I was trying to become a triathlete so there was no need to endure the cold.

I sought out Neil Macpherson’s endless pool of hell. The drills he gave me lifted my stroke like nothing else. If you want to ever bring yourself down to reality then I can highly recommend a splash with Neil. The drills WILL lift your game if your ego can take the beating that is.

Learning is all about accepting where you are at and having the determination to improve from there, no matter how small the improvement. As long as you are going in the right direction, you are going in the right direction. Those improvements stick.

One of the first triathlons I did was in Durbanville at the start of winter. The ‘warm up’ was a disaster as it had the opposite effect. The water was far too cold. Finally we swam our one lap and I got out the water and promptly fell over as I was not accustomed to the change in body position. Ear plugs sorted that out. They were a crutch that I used willingly but deep down inside I knew that I would have to learn to cope without them at some point. many years later I left them behind too.

We were well on our way to training for the BIG DANCE when we did a training weekend in Fisherhaven. The swim across the lagoon was supposed to be 2 – 3km in total. It turned out to be that distance to half way! The worst was I swam by myself. It was not fun to be left way behind by my wife and paddler at the time but the lesson was a good one. If I could survive that then I would survive the swim at Ironman.

Each new level of competence brings a plateau. We have the choice to enjoy it and wallow or challenge ourselves to a new level, whatever form that may take. As we gain more competence we have the option to learn new things and constantly be challenged. Or we stagnate.

I am not singling out any one intervention as a game changer. It was putting the right thing in at the right time. The fact that my stimulus was just the right intensity every step of the way led me to cope with each challenge rather than hit overwhelm.

I could not have gotten to where I am now if it had not been for a coach (or every single coach I have had actually) to guide and steer me in the right direction. Constantly giving insight and reflection. I took everything on board and took what I could use and discarded what I could not.

[I still remember being asked to practice tumble turns on the lawn. At the time a stimulus too far (by no fault of my coach at the time!!) I just hate water up my nose and as such I don’t tumble turn.]

What if we embraced the same growth mindset in life issues? How much better could we perform? Who do you have to reflect you accurately, to point out areas of improvement, to push, to prod?

Post script:

I am now swimming in lane 2 with Gary. He still gives me pointers in more sessions than not. I know where I am at and I continue to seek. I know I am on a plateau with swimming. I am OK with that only because I am doing huge growth in other areas of my life. I will get back to actively looking at my stroke in the future. There is no rush.

Now when we get a warm up of 40 lengths it is not something completely out of the ordinary.

Hout Bay to Llandudno Traverse. Table Mountain Top Ten Trails #6: the adventure is out there.

Posted on May 16, 2017 by leorust

It is not often that I start a trail run at the civilized hour of 8h00 on a Saturday. But we were waiting for the tide to be out.

I was lucky enough to be invited on this route by Mark Preen. This ranks as one of the best adventure trails in Cape Town.

‘But that was easy’

Could quite easily be the response of one of the other runners in our group. Not so fast! The first time I did this trail which is a mere 10km it took us the whole day! Yes as in a 8h whole day! Ask around and you will hear stories of epics, getting lost, scary scrambles, groups being benighted, rescues, and people being washed out to sea – never to be seen again.

I am not kidding. This is serious!

However on Saturday we were lucky with very calm seas and Spring low tide! Richard planned well and we even had an hour to go before the lowest tide – just in case.

Route direction

I have done this route in both directions and I prefer the anti clockwise. Either option is doable. I just prefer it. Here I will describe the clockwise direction though as this is the way we did it last.

A good start spot is Mariner’s Wharf. Run through the harbour towards the Sentinel. This is along tarmac. You will pass underneath the Hangberg suburb. You will quickly emerge onto some level single track under the cliffs of the Sentinel and towards Seal Island. This section is very reminiscent of the first bit of the Otter trail.

looking back towards The Sentinel with Chapman’s Peak Drive in the distance

Once you turn the corner things get a bit more serious in that you need to think about route choice. Staying low and close to sea level is best until forced up. It initially seems like you need to traverse over a steep gully with a path visible on the steep far slope. Don’t try this but rather drop into the gully and back down to sea level.

dropping into the initial gully

A few sections of scrambles over damp, slippery rocks follow. Going is slow as one needs to take care.

looking back at some of the scramble sections close to the water’s edge

This is a great great friction testing lab for shoes as adhesion to a variety of surfaces is tested to the max. Some you walk, others you need a bit more upward momentum…

There are often several options available and you don’t always need to scramble.

However at some point you will be faced with this sight. Spot the tatty rope. It ascends the black crack onto the platform above the water. The first step is the hardest. I would encourage you to take a rope – in case.

Mark Preen making it look easy, Richard Sutton in the background

There is a little section of easier going after which you will face another gully. Once again don’t be tempted to traverse above but rather drop down past the little granite blob onto the floor of the gully and out the other (less steep) side.

granite blob can be seen between the two girls in blue

Eventually you will do a slow rising traverse on a fair path. This pops you onto the slabs above the Bos 400 which went down in 1994. This is the same bay where the SS Maori is also located. From here it is a fairly straightforward navigational exercise across the burnt sandy slope to the blockhouse at the end of Rocket Road. Find your way to the dunes above Sandy Bay. From here you are pretty much on tarmac back to the start and some welcome fish and chips at Fish on the Rocks.

I can not stress this enough. This is a serious route which requires respect. You will need to go in a group with enough scrambling experience and somebody who knows the route. Also carry a couple of mobile phones in waterproof pouches.

You will struggle to complete this in under two hours. But a fairly competent group should be done in under four. Come prepared for a truly special adventure.

Specificity

Posted on May 9, 2017 by leorust

cape-epic-sprint-stage-3-treadmtb-1536x1024

Most of us have seen the photo.

Kulhavy waiting for Sauser to win the sprint.

They knew what was required and they knew what it would take.

They had a plan that matched the desired outcome. They had planned this scenario.

How many of us have the same insight?

Or do we leave it up to the gods on the day and hope for the best?

But where to start?

I was very aware of where I was fitness wise last year. I knew I could only improve at a certain rate – at my gradient. There was no way I could do the volume of past. I had to constantly assess where I was. Running by myself without my ego and those of others as a distraction. Honesty was number one. That took a very long time to figure out.

So to my training.

This year is the first time that I have some understanding of what Dr Phil is on about. To be honest it took months until I could even maintain a HR under 140. Probably longer to be honest. But I knew it was the way forward and I persisted. In fact I got injured and it forced me to keep all running easy. Easy and short. And then often.

Slowly building.

And then it suddenly clicked like magic. My body understood.

And now I think I am back to some form of fitness.

Anyway I digress.

I am heading to the Transrockies in August.

When I accepted the entry I knew we were not going to go full blast. The crux would be to run 6 consecutive days at altitude on pretty well maintained trail by our standards.

I look at images of my heroes and what they write and I always try to understand why they are doing what they are doing.

Why, why, why?

The answer is always there if you just look.

When I want to up my insight on finances I seek the council of my financial adviser not my doctor or best friend. I read up what Buffet and the boys are doing and thinking. Specificity.

I observe and adapt.

So how to prepare?

First of all my partner and I have a pretty good understanding of our strategy. We are there to have fun and not to win. We will have to keep race day egos in check.

The innevitable game of sandbag is being played. I am not sure who is playing a better hand. We will see.

I have no illusion that we are going to be doing a fair amount of walking. Hope Pass etc etc will not be running terrain for us.

So there has been no track for me.

My weeks have consisted of long runs back to back to back, to back. Teaching my body and mind how to recover.

Learning nutrition on and off the trail. Dialling it in so that there are no questions on race day (sorry week).

Altitude is the factor that is most difficult to prepare for. I don’t have enough time pre event to aclimatise properly but I will do what I can.

Most important will be looking after my partner. We can only go as fast as the slowest of us two. Whoever that is. And that role will swap during the week!

Efficiency is key. Not letting any one issue get to the point of becoming a problem.

That is the theory. I am sure we will hit obstacles and make mistakes along the way but at least I have a plan.

The lessons are the same though. Specificity is key to whatever we do.

I can not say it enough.

Wendy

Posted on February 1, 2017 by leorust

You sat in the middle of the room. Surrounded by people. A guru to us all. Many considered you a dear friend. Wrapped in your blanket on this sunny day. There were too many. I stood outside. I felt something was wrong. Only got to touch your shoulder as you sat there princess like. All the fuss going on a round you for your 70th. It was a Saturday.

Later when all the cake had gone a handful stood around.

You got up from your room. The birds were calling you, you said.

And then you were gone. I heard the news on Monday. There would be no class, no follow on. No weekly gathering. Everything had changed. You were the glue to the whole gathering of a week ago. And now the glue was gone.

I danced with the bears when they scattered you in Tokai.

I thank you for shining the light.

Om Shanti Shanti Shanti

Hiddingh – Ascension Ravine

Posted on January 29, 2017 by leorust

Hiddingh Ravine, The Pulpit, Ascension Ravine as seen from Newlands

My only wish for Christmas was to eat some trifle.

And so my wife went to search the local Woolworths for a) a store with a manageable que and b) one that does in fact have stock of said trifle.

I promptly finished the “serves 4” on my own.

When asked which part of the trifle I like best I had no good answer. I like the different textures and how they feel and taste different. Too much of one thing is not that great in the end but it is the subtle combination that seals the deal. Pretty much like a good trail.

A seemingly endless grassy slope is fun in the same way that caramel is fun – in limited doses. Same with bush bashing through fynbos. Fun for a while. Think the biscuity pieces in above mentioned dessert. The short bit of getting lost: crunchy chocolate bits. Scrambles above a big drop: cream. Too much of a good thing ultimately does make my head spin. The girls in bikinis sunbathing at the top: hmm maybe that was a hallucination.

And so I went. In search of new land, in search of new adventure and in search of a new route.

I wake up every morning looking up at Fernwood Precipice and that impenetrable part of our mountain. The last time that I had this view I was preoccupied with harder objectives.

This is the world between GPS tracks and heatmap lines. Now my mix of motivation and difficulty is just right.

The recce was well on its way.

Finding the quickest way onto the contour path from Newlands Forest parking was easy. A quick navigation to find the right gully and it was upwards all the way. Nice pools in the stream bed. Followed by a steep slope led to the obvious slanting line of weakness. Then another traverse onto the edge of the buttress. The long slope up to the next rockband. I got lost a bit here. Did not trust my instincts but then found the delightful calf burner that would rival Kilian’s best fresh pow. In defence of this comparison fresh pow makes you work way too hard for vertical gain, you end up hot sweaty and out of breath. Fynbos is the same with the added delight of ending up with a whole herb garden in your shoes.

This is old school FKT or TM FKT X

From the Newlands Fire base gate to Maclear’s Beacon.

What time can you post?

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