Tuesday Morning Run aka the most fun you can have in 90 min – well almost

Every Tuesday morning we head out onto the hill come rain or shine. Some outings are more walks, some are more runs. Last week was one of my favorites.

From the Newlands Fire Base, up Woodcutters Trail to the Contour Path, Newlands Ravine to Devil’s Peak Saddle, across to Breakfast Rock, contour to above Oppleskop. Continue all the way to Mowbray Ridge, down this to the Blockhouse. Through the turn style and back to the start. You are doing pretty well to complete this in under 90 min!

I am into week two of testing the Garmin Virb and Go Pro Hero+ cameras so I took the opportunity to collect some footage and see how the cameras did in the dappled early morning light. Enjoy:

And for those of you that want a more precise route description to follow:http://connect.garmin.com/activity/376209979

under 9 km, 1070 m vert!

Matroosberg Trail Challenge Sky Marathon 2013

In 2012 I entered the event with the hope of having snow en route but sadly it was cancelled two days before due to too much of the white fluffy stuff. I put it out of my mind until the newly formed South African Skyrunning Association announced its first Sky Marathon to be held at Matroosberg!

To be honest I did have high expectations as the organisers are new kids on the block and this was a pretty ambitious project. Oh well I thought at very least I hope to get to run in a new area and visit Matroosberg for the first time AND get some valuable altitude training for Lesotho Ultra Trail (the second Sky Running event in Southern Africa) later this month!

Wow what a surprise when we hit the course!

The route was well marked, well thought out and tough for my legs that had not raced in 2 years. I loved every minute and truly enjoyed the whole experience. I was also testing the brand new Garmin Virb action camera for Go Multi Magazine and hence I took this opportunity to shoot some footage. (Yes a review will follow shortly!) I hope this gives you some idea of what you missed!

Gear Choices for the Skyrun 2009:

Essential Gear used:

Merino Wool Buff: Rapidly becoming my favourite cold weather headwear option. I only ended up wearing this when the pace slowed down or when we stopped at Breslins. Will def be in the pack for emergencies.

Julbo Instinct Zebra: I have used these for a really long time and they do not scratch or break. The most hardcore sunnies I have ever owned.

Montrail Running Cap: I love this cap however it did not provide adequate cover (especially for the back of my neck). I will look at other options for this summer and for events which go on into the mid day sun.

CAPESTORM Running T and A3 shorts: These are faithful companions. We had to wear a race bib over the top of this with our race no’s and sponsors logo on them. This made it quite hot. At the Otter I decided to not wear my normal T shirt underneath in order to keep as cool as possible. Due to being exposed to more UV for the whole day I erred on the side of caution here.

Mountain Hardwear Fluid 18: Sample Pack about to be launched in early 2010. It is a bit heavier than other packs but I find it super comfortable due to the frame sheet in it. Has plenty of compartments and pockets to store all the essentials.

Mountain Hardwear Epic Jacket: Lightweight (413g) and no frills. I wore this once on top of the Bridal path when dark. I thought that it would not be breathable enough to deal with fast walking but it worked perfectly.

Helly Hansen Base layer. There is no other base layer which wicks as well as this. It is also surprisingly cool in hot weather. A favourite. (If conditions were cooler I would take a second base layer. This is ligther, warmer and more versatile than a thin fleece. Conditions were very warm so I decided not to take this.)

Sunscrean and UV lipbalm: Absolute must. I got burnt despite reapplying frequently.

Bodyglide Sun Formula: anti chafe for feet, thighs, underarms. Works great. I only got blisters on my feet where I did not apply before the event.

Garmin Fortrex 401: Only user replaceable battery operated running unit. On long events like this you will need it most when it is dark, you are tired and you have been running for 15+ hours. No other unit would work here. (The battery life on all these units is rather optimistic especially if you are using the navigation functionality.)

Black Diamond Headlamp: Buy the best you can afford. The brighter the beam the more time you save in tricky situations.

Unusual:

Gardening Gloves: A tip from fellow runners. I found mine to be super sweaty so I ended up taking them off continuously between fence crossings. I would definitely take these again. Possibly consider cycling gloves. Either way you want to cover your hands against the nasty rusty barbs.

Gear not used but essential:

First Aid Kit:

• 4 Myprodol (My thoughts are that you can pop a couple of those and either suck it up and walk out of there, or you need a copper anyway.)

• Loo paper (loose and in a zip lock bag)

• A pair of Surgical Gloves. Just in case of real blood.

• Space blanket

• Selection of Plasters

• Whistle

• Super glue. In case you really get cut badly. That is the theory anyway. Not sure if I would be brave enough to glue my leg together. It only weighs about 2 g.

Compass: Would def pack a med sized compass if conditions were threatening. I have a GPS with built in compass so this would just be a backup.

GPS with last year’s route programme in or at very least coordinates for check points. In future this will help to choose a reasonable route. And yes there are improvements to be made on the route I took. There will be improvements in the future…

For Transition:

Spare socks: The only time I really got my socks (and shoes) completely wet was a few hundred meters before Balloch. I did not want to change shoes here but changing socks only was good enough to keep my feet relatively comfortable. Having said this I did get some blisters on my heels (the wet definitely contributed to this). I also did not wear the ideal socks for the second half.

CAPESTORM Motion tights: some warmth for the legs. Not used.

Black garbage bin bag : Just in case we need to sit down in bad conditions. This in combination with my waterproof and space blanket will give more shelter from wind and worse. Weighs nothing. Also helps waterproof warm layers in case of inclement weather.

As a result I did not get a chance to test and become familiar with my Garmin. I am playing with it now and will work it out for myself before next year’s event. I am psyched to use this great gadget going forward.

Nutrition and Hydration:

Pre Race Nutrition: Peanut Butter Sarmie. I had to force this down way early in the morning. It just sat in my stomach for a few hours.

Race Nutrition and Hydration: First 4 hours I used some Hammer Perpetuem. I could only stomach the taste for that long. In fact even that was a push. Then came the Mule Bars. I carried much more than I needed here (12 hours worth on both legs- I would do the same in future). Altitude definitely played a part in suppressing appetite. I planned on 1 every hour (split into two halves every 30 min). I love the variety of tastes and hence do not get bored and actually look forward to the next bite.

Cashew nuts mixed with jelly babies and speckled eggs. Really great trail mix. Salty and sweet together just cleans the palate. I snacked on a ziplock of this coming down towards Balloch as my appetite returned with the lower altitude.

Camelbak 3l bladder: I filled this to 2,5L at each refill and dropped two Zym Lime tabs into it. I also carried 600ml water/Zym Catapult mixture in a water bottle. I still feel this really kicks. As a result I sipped the Catapult while drinking from my bladder in order not to get too much of a spike and drop afterward. I had a spare bottle once I had finished my Perpetuem just in case filling up at streams was going to be an issue. In future I would seriously consider carrying a straw if conditions were looking dry. 2L bladder size is the minimum volume that I would go with here. I ended up drinking about 10l of this mixture throughout the event. This was about right.