Thought I would put some links to my race reports from the Hawaii Ironman in 2008 on this blog.
Three main links are worth noting.
Race report in pictures:
http://ironmanchris.wordpress.com/2008/10/18/the-hawaii-ironman-experience-in-pictures/
Race report
http://ironmanchris.wordpress.com/2008/10/13/chris-aylen-you-are-an-ironman
Getting a spot in the event
http://ironmanchris.wordpress.com/2008/08/01/the-journey-begins-aloha-lottery-winner/
Cut and paste those links into the browser for the links, else try www.ironmanchris.wordpress.com etc .
Tuesday, December 28, 2010
Thursday, December 9, 2010
Ironman Western Australia 2010
Having had two very poor IM events in late 2009 (Canada and WA), but a great marathon in between the two of those events, I changed focus and concentrated on doing marathons and ultra marathons in early 2010, finishing two official marathons, the Comrades ultra marathon in South Africa and many other marathon and longer training runs and unofficial events.
2010 also saw my first DNF during the Gold Coast 100km run, when my hips basically seized up and I could barely walk and couldnt get up a set of stairs out on the course. Even I know its time to DNF at that point....I couldnt crawl 45km! (well not in the time limit anyway!).
Unfortunately that injury meant I had substantial time off training and with a miserably wet and cold Melbourne winter, motivation to get out of the central heating to swim, bike or run was at an all time low.
From 23 May til 10 October (20 weeks), I swam a total of 25km, biked a total of 790k and run a total of 367km (of which just over half - 186km - were in Comrades, GC 100 attempt and GC marathon). This was hardly the traiing required to complete an ironman which was just 8 weeks away!!
And then the Hawaii Ironman happened. I watched the event unfold on my PC, reading all the updates, getting caught up in the excitement of the event, with memories back to 2008 when I was out their on the course myself. It was a great result for Australian triathlon and the motivation switch inside me flicked to "on". I had a lot of work to do, my swimming was terrible (1km in 25 mins), I was averaging 25kph on short bike rides and I was having significant trouble with shin splints on the run.
So I needed a plan, a cunning plan, and I decided I would try something different. Conventional ironman training wouldnt work, so I went back to what always worked at school when you had a test coming - you crammed.
So I set about a "balanced cram" program. It had to be balanced as I didnt have time to get injured and recover before race day.
The plan was to increase the cycling first (non weight bearing so would be good for the shins and taking it slow should help the hips), then the running and finally the swimming. There would be no speed work, it was all about getting the distance in the legs.
For the next 7 weeks, my training distances increased sharply:
Swim Bike Run
Week 1 (km) 5.0 78 13
Week 2 2.2 339 30
Week 3 5.0 226 19
Week 4 3.0 323 46
Week 5 5.5 190 37
Week 6 5.7 374 50
Week 7 8.5 134 24
At the start of this block, I thought I might finish, but it would take a bloody long time and I would be a mess. As time went on, I was thinking I would finish, and it would be about 14 hours.
During this 7 weeks I had done three 150k bike rides (one with a 10k run off the bike) and three runs of over 20km (the longest at 28k).
I had a two week taper. Week 7 was the start of it and the distances biked and ran dropped substantially, replaced by more swimming. Week 8 was race week, and there was NO running at all in this week.
Monday of race week was a 4km swim, Tuesday was a travel day, Wed & Thurs 30 min swim on the course in the wetsuit and 30k bike ride, Fri a 10 min swim and that was it.
That taper did mean that Jill and I were able to see some of the local sights around Busselton in the days before the race.
We headed down to some beautiful beaches (below is Bunker Bay)
IMWA is the last event for 2010 and what a year it has been.
And also stopped into a chocolate factory to sample some of their finest!
This was the first year that the World Triathlon Corporation was running all aspects of the event, and they pulled out all stops to make it a good show, including a whizz-bang set up for the welcome party on the Friday night before the event (race day is Sunday).
For the first time in the 7 year history of the event, the finish line would be in the main part of town (not a nearby park as in the previous 6 years). And the finish line area looked great. The run course was a 4 lap course, passing through town each lap, so you got a chance to feel the atmosphere each time before heading back out to the main part of the run course.
And then finally the final preparations were down, and it was time to put the bike and gear bags into transition.
RACE DAY
The forecast for race day was kind, low 20's, mostly cloudy with a chance of light rain/drizzle, and moderate winds. I say kind because it had a blown a gale the previous 5 days, and been 38 C the previous year and was 37C when we arrived on the Tuesday before the race.
A time goal didnt really matter, but I thought given the conditions and how well the cramming training plan had gone, I might be able to do 13.30. Splits to do that would be around 1.20 swim, 10 min T1, 6.30 bike, 10 min T2, 5.20 run.
Swim conditions were good, there was little wind and current, although for the last 500m it seemed that trhe current picked up and was heading out from shore (like it did all week).
Race start was 5.45am, so the alarm went off at 2am to get some breakfast in, and other things out (!) well before I had to go down to transition for body marking etc.
I did a quick warm up swim and had a great view from the front of the field looking back at a sea of swimmers all with their red caps and the crowd behind. Such a gorgeous view. Shame there was no photographer there.
The swim start was good, I placed myself towards the back and didnt get bashed.
The pro field started 15 mins earlier than the age groupers, this is the leading swimmers coming in. Great swimming conditions.
And then at 1.15 and change on the clock, I am out of the water. A great swim, much better than expected.
A nice casual 8 min transition and then its out on the bike for the flat, three lap course. Given I wasnt really racing for a time, I did a full change into clean, dry bike gear in transition.
I also had a much better bike ride than expected. I went through the first lap in 2.05 and than included a stop for a pee. The race drink out on the bike course was Gatorade which the volunteers mix in big vats and fill up bidons (water battles) - as opposed to racing in the US where they just give you the usual pre mixed bottles. The Gatorade seemed a little strong and I was beginning to get stomach issues on the second lap and could feel myself feeling less well. Still I went through the 2nd lap again in 2.05.
At the start of the third lap I stopped for a toilet break, which helped sort my tummy even only "bottom trumpet music" happened and to my great "delight", there are photos of this great occasion!
And I have to say that the farting worked a treat. While the stop probably cost me 3 mins, I rode better on the third lap than the others, and caught and passed the people who were riding around me before the loo stop. Pretty amazing for the third lap to be the quickest but I felt great and my heart rate was right where I wanted it. I finished the bike course in 6.16, with a third lap of 2.06 including the stop and was making more ground on my target time.
Another 8 mins for the bike to run transition for another full clothing change.
The run course is great. Its along the coast and then into town, 4 laps and dead flat.
Below is Luke Bell running on one part of the glorious coastal path. He led off the bike and held on for 4th.
Highlight of the event was the first time win by the gorgeous Kate Bevilaqua.
It wasn't the fact she won that was the highlight, it was HOW she won. Behind on the swim, made ground on the bike and then ran away on the run... only to falter with 2kms to go. Legs gave out and she came to the finish chute area with nothing left. The crowd was going nuts as she grabbed the finish chute railing and hauled herself towards the line, with failing legs underneath her. Unaware whether she was going to (a) make it to the line or (b) whether someone would catch her.
Almost at the finish chute there is a ramp which takes you up to the finish line, and while she tried to walk up it...
Her legs gave out and she crawled over the line. Now that's an awesome finish!!
As for my own run, it started off ok, just doing a walk / run and keeping my heart rate down, but a lack of nutrition on the last lap of the bike (no Gatorade) and the same on the run told and the third lap became a real struggle.
The first lap took about 71 mins, extending to 77 mins on the second lap and then out to 85 mins on the third lap. At the end of the third lap I grabbed my secret weapon from the run special needs bag... an ice cold 1.25 litre bottle of Sunkist (I had a little at the end of the 2nd lap but clearly not enough) so I walked and drank in this orange golden nectar for a while at the start of the fourth lap and felt better. Despite the walking and drinking, the last lap improved to about 81 mins and finally I finished the run in about 5.17, again faster than expected.
Coming through town early on the run
Getting tired but still trundling forward
Coming back through town
And then finally, it was all done, no more laps, no more wristbands to collect and into the finish chute for a DAYTIME ironman finish. Woo hoo! Finish time 13.04.56 which was well under my target time. And I felt great...
And there was a fair bit of pride in this one. From where I was only 8 weeks ago, a 13.05 seemed completely out of the question. But with an effective training plan that worked, and with good race day decisions on pacing myself, it happened beautifully.
Putting this finish into context, I have only broken 13 hours three times before and this was my 18th ironman event. Although this was the third time I have finished between 13 hours and 13.05...., so it was my 6th best result out of 18 tries.
And from where I was only 8 weeks ago, that made me a VERY happy camper...
It was especially pleasing to be able to share the experience of this event with my beautiful girlfriend Jill.
So that's all from Ironman Western Australia 2010. There have been 7 events now at this venue and I have managed to keep the 100% record intact, completing all 7. Roll on 2011 and IM WA number 8.
2010 also saw my first DNF during the Gold Coast 100km run, when my hips basically seized up and I could barely walk and couldnt get up a set of stairs out on the course. Even I know its time to DNF at that point....I couldnt crawl 45km! (well not in the time limit anyway!).
Unfortunately that injury meant I had substantial time off training and with a miserably wet and cold Melbourne winter, motivation to get out of the central heating to swim, bike or run was at an all time low.
From 23 May til 10 October (20 weeks), I swam a total of 25km, biked a total of 790k and run a total of 367km (of which just over half - 186km - were in Comrades, GC 100 attempt and GC marathon). This was hardly the traiing required to complete an ironman which was just 8 weeks away!!
And then the Hawaii Ironman happened. I watched the event unfold on my PC, reading all the updates, getting caught up in the excitement of the event, with memories back to 2008 when I was out their on the course myself. It was a great result for Australian triathlon and the motivation switch inside me flicked to "on". I had a lot of work to do, my swimming was terrible (1km in 25 mins), I was averaging 25kph on short bike rides and I was having significant trouble with shin splints on the run.
So I needed a plan, a cunning plan, and I decided I would try something different. Conventional ironman training wouldnt work, so I went back to what always worked at school when you had a test coming - you crammed.
So I set about a "balanced cram" program. It had to be balanced as I didnt have time to get injured and recover before race day.
The plan was to increase the cycling first (non weight bearing so would be good for the shins and taking it slow should help the hips), then the running and finally the swimming. There would be no speed work, it was all about getting the distance in the legs.
For the next 7 weeks, my training distances increased sharply:
Swim Bike Run
Week 1 (km) 5.0 78 13
Week 2 2.2 339 30
Week 3 5.0 226 19
Week 4 3.0 323 46
Week 5 5.5 190 37
Week 6 5.7 374 50
Week 7 8.5 134 24
At the start of this block, I thought I might finish, but it would take a bloody long time and I would be a mess. As time went on, I was thinking I would finish, and it would be about 14 hours.
During this 7 weeks I had done three 150k bike rides (one with a 10k run off the bike) and three runs of over 20km (the longest at 28k).
I had a two week taper. Week 7 was the start of it and the distances biked and ran dropped substantially, replaced by more swimming. Week 8 was race week, and there was NO running at all in this week.
Monday of race week was a 4km swim, Tuesday was a travel day, Wed & Thurs 30 min swim on the course in the wetsuit and 30k bike ride, Fri a 10 min swim and that was it.
That taper did mean that Jill and I were able to see some of the local sights around Busselton in the days before the race.
We headed down to some beautiful beaches (below is Bunker Bay)
IMWA is the last event for 2010 and what a year it has been.
And also stopped into a chocolate factory to sample some of their finest!
This was the first year that the World Triathlon Corporation was running all aspects of the event, and they pulled out all stops to make it a good show, including a whizz-bang set up for the welcome party on the Friday night before the event (race day is Sunday).
For the first time in the 7 year history of the event, the finish line would be in the main part of town (not a nearby park as in the previous 6 years). And the finish line area looked great. The run course was a 4 lap course, passing through town each lap, so you got a chance to feel the atmosphere each time before heading back out to the main part of the run course.
And then finally the final preparations were down, and it was time to put the bike and gear bags into transition.
RACE DAY
The forecast for race day was kind, low 20's, mostly cloudy with a chance of light rain/drizzle, and moderate winds. I say kind because it had a blown a gale the previous 5 days, and been 38 C the previous year and was 37C when we arrived on the Tuesday before the race.
A time goal didnt really matter, but I thought given the conditions and how well the cramming training plan had gone, I might be able to do 13.30. Splits to do that would be around 1.20 swim, 10 min T1, 6.30 bike, 10 min T2, 5.20 run.
Swim conditions were good, there was little wind and current, although for the last 500m it seemed that trhe current picked up and was heading out from shore (like it did all week).
Race start was 5.45am, so the alarm went off at 2am to get some breakfast in, and other things out (!) well before I had to go down to transition for body marking etc.
I did a quick warm up swim and had a great view from the front of the field looking back at a sea of swimmers all with their red caps and the crowd behind. Such a gorgeous view. Shame there was no photographer there.
The swim start was good, I placed myself towards the back and didnt get bashed.
The pro field started 15 mins earlier than the age groupers, this is the leading swimmers coming in. Great swimming conditions.
And then at 1.15 and change on the clock, I am out of the water. A great swim, much better than expected.
A nice casual 8 min transition and then its out on the bike for the flat, three lap course. Given I wasnt really racing for a time, I did a full change into clean, dry bike gear in transition.
I also had a much better bike ride than expected. I went through the first lap in 2.05 and than included a stop for a pee. The race drink out on the bike course was Gatorade which the volunteers mix in big vats and fill up bidons (water battles) - as opposed to racing in the US where they just give you the usual pre mixed bottles. The Gatorade seemed a little strong and I was beginning to get stomach issues on the second lap and could feel myself feeling less well. Still I went through the 2nd lap again in 2.05.
At the start of the third lap I stopped for a toilet break, which helped sort my tummy even only "bottom trumpet music" happened and to my great "delight", there are photos of this great occasion!
And I have to say that the farting worked a treat. While the stop probably cost me 3 mins, I rode better on the third lap than the others, and caught and passed the people who were riding around me before the loo stop. Pretty amazing for the third lap to be the quickest but I felt great and my heart rate was right where I wanted it. I finished the bike course in 6.16, with a third lap of 2.06 including the stop and was making more ground on my target time.
Another 8 mins for the bike to run transition for another full clothing change.
The run course is great. Its along the coast and then into town, 4 laps and dead flat.
Below is Luke Bell running on one part of the glorious coastal path. He led off the bike and held on for 4th.
Highlight of the event was the first time win by the gorgeous Kate Bevilaqua.
It wasn't the fact she won that was the highlight, it was HOW she won. Behind on the swim, made ground on the bike and then ran away on the run... only to falter with 2kms to go. Legs gave out and she came to the finish chute area with nothing left. The crowd was going nuts as she grabbed the finish chute railing and hauled herself towards the line, with failing legs underneath her. Unaware whether she was going to (a) make it to the line or (b) whether someone would catch her.
Almost at the finish chute there is a ramp which takes you up to the finish line, and while she tried to walk up it...
Her legs gave out and she crawled over the line. Now that's an awesome finish!!
As for my own run, it started off ok, just doing a walk / run and keeping my heart rate down, but a lack of nutrition on the last lap of the bike (no Gatorade) and the same on the run told and the third lap became a real struggle.
The first lap took about 71 mins, extending to 77 mins on the second lap and then out to 85 mins on the third lap. At the end of the third lap I grabbed my secret weapon from the run special needs bag... an ice cold 1.25 litre bottle of Sunkist (I had a little at the end of the 2nd lap but clearly not enough) so I walked and drank in this orange golden nectar for a while at the start of the fourth lap and felt better. Despite the walking and drinking, the last lap improved to about 81 mins and finally I finished the run in about 5.17, again faster than expected.
Coming through town early on the run
Getting tired but still trundling forward
Coming back through town
And then finally, it was all done, no more laps, no more wristbands to collect and into the finish chute for a DAYTIME ironman finish. Woo hoo! Finish time 13.04.56 which was well under my target time. And I felt great...
And there was a fair bit of pride in this one. From where I was only 8 weeks ago, a 13.05 seemed completely out of the question. But with an effective training plan that worked, and with good race day decisions on pacing myself, it happened beautifully.
Putting this finish into context, I have only broken 13 hours three times before and this was my 18th ironman event. Although this was the third time I have finished between 13 hours and 13.05...., so it was my 6th best result out of 18 tries.
And from where I was only 8 weeks ago, that made me a VERY happy camper...
It was especially pleasing to be able to share the experience of this event with my beautiful girlfriend Jill.
So that's all from Ironman Western Australia 2010. There have been 7 events now at this venue and I have managed to keep the 100% record intact, completing all 7. Roll on 2011 and IM WA number 8.
Roth, Tab Ultra, Athens Marathon, Coast to Kosiosko
My hips were completely shot after my attempt on the Gold Coast 100km, and while I thought I had healed enough to have a crack at the Gold Coast marathon, sadly they broke down again during that run, but I was close enough to the finish line to walk it in. If I was a horse however, I would have been put down out on the course!
However that meant some serious time of rest, so these three events were all cancelled, as was any attempt at qualifying for the Coast to Kosciosko event for this year.
However that meant some serious time of rest, so these three events were all cancelled, as was any attempt at qualifying for the Coast to Kosciosko event for this year.
Tuesday, July 6, 2010
Gold Coast Marathon
Three weeks after my DNF at the Gold Coast 100km event, I was back on the big metal bird and flying up to the Gold Coast again to take part in the marathon.
Its a well supported event, and a great place for people from the southern states of Australia to go to over our winter to get a little bit of warmth. As a guide, Melbourne (2 hours by plane south of the Gold Coast) has been hovering around 11 degrees C lately, while Gold Coast is closer to 20. And sunny!!
But before the marathon there was the little matter of my girlfriend Jill's first 10km run. She was excited, nervous and unhappy that the run started so early in the morning!!
Despite that, she was still a happy little vegemite in the starting area!
To ease congestion, the 10km event was split into two, a sub 60 min group and an over 60 min group. It was self seeded and we put Jill into the first group.
There was a big mob at the start line!!
And then they were off. The elites raced past and dont they just look fantastic as they run. One of the first 3 leaders ended up winning the 10km event in a race record 28.45. Any guesses which one it was?? Shelley? Troop? Or orange singlet man??
For those who guessed Shelley... congratulations... you are a winner. He was still leaping along right near the finish line.
But not long later, Jill came into view. Her first 10km completed and she was a happy girl. If she hadn't stopped to talk to all the aid station kids and visit half the loo's on the course, she would have been quicker... but its about the experience and the finishers medal... and she got both!!
MARATHON
Then it was onto the marathon.
I wasn't feeling overly confident about this event, but at least I had done two weeks of training to get my body used to running again after Comrades and the unfinished 100km run.
My recent run / walk pacing training was much slower than pre Comrades, with a 20km training run done the week before in 2hrs25. So a sub 5 hour marathon looked doubtful if I followed that racing strategy...
But as I stood on the start line with 3 friends who had all done Comrades five weeks ago... I didnt really have any race strategy. I was kind of hoping to do around 4.30, but hadn't really thought about how that would happen.
As we lined up for the start, those pacing strategies were the furthest thing on my mind! I was just here for the experience and to see what would happen! Oh, and to get out of Melbourne's cold weather!!
The start was a long narrow chute just on one side of the road but, amazingly, we were actually running before we got to the start line!!
I started with the 4 hour pacing group - knowing I wouldn't be able to stay with them - and about 2km down the road, pulled off to the right of the course for my first walk break. My HR was already at about 85% of maximum.... too high this early.
I started my run / walk strategy, but could only run about 400m before my HR hit its usual "walking threshold" and then I would walk for 100m to bring it down again. I didnt fancy doing that for another 40km.... so I said "bugger it". When the 4.30 pacing group came past I just pulled in behind them and trundled along... not even looking at my HR.
By 7km I was feeling much better and by 9km I had pulled ahead of the 4.30 pacing group. This was looking promising... I was feeling comfortable, had no calf, hip or quad soreness ... and was rolling along at about 6 mins per km.
The view down the course as am almost at the 10km timing mat, and the leaders are starting to come back the other way.
The leaders were flying along and had a massive lead.
On a nice sunny day, it really is a nice course. This is about 12km in.
Approaching the 14km marker.
At 25km in I was still running reasonably well.... ok I know the photo shows there isn't a great stride happening here... but I was making my way through the field!
By 35km, I was beginning to slow. My hips were starting to really hurt and my running plan (as it turned out) of running 5km and then stopping for a Gu... was in trouble. I needed a few walks between 30-35km to take the pain out of my hips.
But my splits up to 35km were remarkably event:
5km 32.30 ave HR 148
10km 30.52 ave HR 157
15km 30.13 ave HR 158
20km 29.57 ave HR 159
25km 29.16 ave HR 162
30km 30.21 ave HR 165
35km 31.59 ave HR 164
And then just after 35km the hips just got too painful. It was just like the 100km run all over again. I could barely lift my legs, the hips had a sharp pain in the joints on both sides and even walking was painful.
Running was just not an option... especially as I didnt want to do any damage to myself, so once I hit the 37km mark... it was just a slow walk home.
But the scenery was entertaining... is this what you REALLY want to do just after being married!!?? (they had "just married" signs on their backs!)
After the 37km mark I got passed by a lot of people.... all those that I had passed from 10km to 35km it seemed....
The pelicans were a nice distraction
And finally the 40km sign came up. I was walking at about 12 mins per km (ok we should really call it hobbling rather than walking), and after a nice consistent set of 5km splits... the 35-40km split took 52.51. But the Ave HR was down to 133 for that 5km...
There were lots of bands placed around the course to keep the groove happening!!
Finally I hobbled back down the Gold Coast highway towards the finish line
Under the gantry
Down one more little straight
And FINALLY down to the finish line... to finish in a net time of 4.54.48.
And then it was done. It was a funny old day, awful for a while, wonderful for a while, and then painful for a while. :)
The hobble back to the car was particularly slow.
But now its all about recovery before I head off on holiday to Europe!! Hooray!!
Finally, I will leave with with a photo you dont often get to see, the view back down the finishing chute having just finished.
Its a well supported event, and a great place for people from the southern states of Australia to go to over our winter to get a little bit of warmth. As a guide, Melbourne (2 hours by plane south of the Gold Coast) has been hovering around 11 degrees C lately, while Gold Coast is closer to 20. And sunny!!
But before the marathon there was the little matter of my girlfriend Jill's first 10km run. She was excited, nervous and unhappy that the run started so early in the morning!!
Despite that, she was still a happy little vegemite in the starting area!
To ease congestion, the 10km event was split into two, a sub 60 min group and an over 60 min group. It was self seeded and we put Jill into the first group.
There was a big mob at the start line!!
And then they were off. The elites raced past and dont they just look fantastic as they run. One of the first 3 leaders ended up winning the 10km event in a race record 28.45. Any guesses which one it was?? Shelley? Troop? Or orange singlet man??
For those who guessed Shelley... congratulations... you are a winner. He was still leaping along right near the finish line.
But not long later, Jill came into view. Her first 10km completed and she was a happy girl. If she hadn't stopped to talk to all the aid station kids and visit half the loo's on the course, she would have been quicker... but its about the experience and the finishers medal... and she got both!!
MARATHON
Then it was onto the marathon.
I wasn't feeling overly confident about this event, but at least I had done two weeks of training to get my body used to running again after Comrades and the unfinished 100km run.
My recent run / walk pacing training was much slower than pre Comrades, with a 20km training run done the week before in 2hrs25. So a sub 5 hour marathon looked doubtful if I followed that racing strategy...
But as I stood on the start line with 3 friends who had all done Comrades five weeks ago... I didnt really have any race strategy. I was kind of hoping to do around 4.30, but hadn't really thought about how that would happen.
As we lined up for the start, those pacing strategies were the furthest thing on my mind! I was just here for the experience and to see what would happen! Oh, and to get out of Melbourne's cold weather!!
The start was a long narrow chute just on one side of the road but, amazingly, we were actually running before we got to the start line!!
I started with the 4 hour pacing group - knowing I wouldn't be able to stay with them - and about 2km down the road, pulled off to the right of the course for my first walk break. My HR was already at about 85% of maximum.... too high this early.
I started my run / walk strategy, but could only run about 400m before my HR hit its usual "walking threshold" and then I would walk for 100m to bring it down again. I didnt fancy doing that for another 40km.... so I said "bugger it". When the 4.30 pacing group came past I just pulled in behind them and trundled along... not even looking at my HR.
By 7km I was feeling much better and by 9km I had pulled ahead of the 4.30 pacing group. This was looking promising... I was feeling comfortable, had no calf, hip or quad soreness ... and was rolling along at about 6 mins per km.
The view down the course as am almost at the 10km timing mat, and the leaders are starting to come back the other way.
The leaders were flying along and had a massive lead.
On a nice sunny day, it really is a nice course. This is about 12km in.
Approaching the 14km marker.
At 25km in I was still running reasonably well.... ok I know the photo shows there isn't a great stride happening here... but I was making my way through the field!
By 35km, I was beginning to slow. My hips were starting to really hurt and my running plan (as it turned out) of running 5km and then stopping for a Gu... was in trouble. I needed a few walks between 30-35km to take the pain out of my hips.
But my splits up to 35km were remarkably event:
5km 32.30 ave HR 148
10km 30.52 ave HR 157
15km 30.13 ave HR 158
20km 29.57 ave HR 159
25km 29.16 ave HR 162
30km 30.21 ave HR 165
35km 31.59 ave HR 164
And then just after 35km the hips just got too painful. It was just like the 100km run all over again. I could barely lift my legs, the hips had a sharp pain in the joints on both sides and even walking was painful.
Running was just not an option... especially as I didnt want to do any damage to myself, so once I hit the 37km mark... it was just a slow walk home.
But the scenery was entertaining... is this what you REALLY want to do just after being married!!?? (they had "just married" signs on their backs!)
After the 37km mark I got passed by a lot of people.... all those that I had passed from 10km to 35km it seemed....
The pelicans were a nice distraction
And finally the 40km sign came up. I was walking at about 12 mins per km (ok we should really call it hobbling rather than walking), and after a nice consistent set of 5km splits... the 35-40km split took 52.51. But the Ave HR was down to 133 for that 5km...
There were lots of bands placed around the course to keep the groove happening!!
Finally I hobbled back down the Gold Coast highway towards the finish line
Under the gantry
Down one more little straight
And FINALLY down to the finish line... to finish in a net time of 4.54.48.
And then it was done. It was a funny old day, awful for a while, wonderful for a while, and then painful for a while. :)
The hobble back to the car was particularly slow.
But now its all about recovery before I head off on holiday to Europe!! Hooray!!
Finally, I will leave with with a photo you dont often get to see, the view back down the finishing chute having just finished.
Gold Coast 100km run
On 13 June I lined up for the 100km ultra marathon on the Gold Coast. This was the first time I had attempted this distance and, having done the Comrades Marathon in South Africa only 2 weeks before, I wasn't sure the body was ready.
Why wasn't I sure? Well I hadn't yet had a decent nights sleep since I had come back from South Africa, which was only 5 days before the run. And of course I hadn't done any training since Comrades, which at 89km, is bound to leave a bit of fatigue in the body.
After being crowded in the 16,000 plus runners of Comrades, this was a completely different event. There were 28 starters in the 100km event... and I was given number 6. Yep, single digits...
Race kit collection was "very" low key. You went to a nearby shopping centre and found the right sports store, where someone wrote your number on bib. You didnt even get pins until race morning, let alone a t-shirt or drink bottle! This was very much a low key event.
With such a small field, there were no road closures. You ran along the public footpath and did your best (a) not to look silly running along with a number on your shirt (b) to avoid prams, people and dogs and (c) to make sure you knew where the course went.
The 100km course was made up of 4 loops of a 25km course, 12.5km and 12,5km back again. It was described as flat and fast, which I guess it mostly was, if you ignored the 83 steps you go up and the 5km mark... and of course coming down them again on the way back.
Still at 6am I was there lined up with everyone else, shivering a bit in the cold, but prepared to run (or at least run / walk) for the entire day. The event had a 12 hour cut off.
At 6am we lined up and we were counted down and then the organiser said "go" and with that, we were off.
I felt good for the first 1km, but by 2km I was in a bit of trouble. My quads were sorer than they should have been and my heart rate was too high and I was already at the back of the field. I had to keep going at a reasonable pace though, as I wasn't 100% sure of the route (the maps werent that great).
However, all I wanted to do was to finish, so I set about keeping a few people in sight so I wouldnt get lost, and getting through each 12.5km section inside 1hr 30, which would keep me on track for a 12 hour finish.
I made it through the first 12.5km in 1.17.21, well under time, but the average HR of 152, was 15 beats per min higher than where I wanted it to be. And my quads were hurting badly already.
At 25km and completing lap one, I discarded my run jacket (even though the wind was still cool) but got there in 2.35.. well under the 3 hour target mark, but the pain was increasing.
At 37.5km the pain was considerable but I was still mentally strong, even though I was now running at almost half ironman intensity, even though it was much slower than marathon pace. I was in significant pain and slowing a bit, finishing this section in 1.24.23... but I was still gaining time on the 12 hour cut off split.
Coming back to finish lap 2 and 50km, the pain was significant and I was having longer walk breaks and finished this section in 1.27.55, and the 50km in 5.27.24.
I asked the organiser at this time whether finishers medals would be provided for anyone who finished after 12 hours (thinking that it was highly likely I would slow down for the second half) and happily he said they would. He didnt give me a final cut off, but indicated that as long as you finish in a reasonable time, all would be good.
In a good space, I set off hobbling down the road again. The quads were so sore, I could barely lift my legs. The soles of my feet were rubbing along the ground with every step and my hips were extremely sore with sharp pain in the hip joint, something that I had never experienced before.
I was still mentally strong so I kept waddling on until at about 52km, I had to walk. It hurt to recommence running, with the pain in the hips, so I decided an extended walk would be the go. After all, the time constraints had been lessened.
However I was walking in pain and certainly not fast.
I got to the 55km point and those dreaded steps and tried to hoist myself up the hand rail to get up the first step. The pain in my hip as I tried to lift myself up was really bad, and with 82 more steps to go, and what was looking like 45km of painful walking to get to the finish line... I decided that the body had had enough.
So I slowly and painfully hobbled back to the aid station that was about 400m away, and got a lift back to the start and pulled out.
It was disappointing not to finish, but it was definitely the right thing to do. I was barely able to hobble (you couldnt really call it walking) and I am not even sure I could have done 45km like that.
So it was back to the hotel and soaking the legs in the ice cold swimming pool for a while and then just try and recover.
So my first 100km effort ended in disappointment and a DNF. But I will be back to try again!!
Why wasn't I sure? Well I hadn't yet had a decent nights sleep since I had come back from South Africa, which was only 5 days before the run. And of course I hadn't done any training since Comrades, which at 89km, is bound to leave a bit of fatigue in the body.
After being crowded in the 16,000 plus runners of Comrades, this was a completely different event. There were 28 starters in the 100km event... and I was given number 6. Yep, single digits...
Race kit collection was "very" low key. You went to a nearby shopping centre and found the right sports store, where someone wrote your number on bib. You didnt even get pins until race morning, let alone a t-shirt or drink bottle! This was very much a low key event.
With such a small field, there were no road closures. You ran along the public footpath and did your best (a) not to look silly running along with a number on your shirt (b) to avoid prams, people and dogs and (c) to make sure you knew where the course went.
The 100km course was made up of 4 loops of a 25km course, 12.5km and 12,5km back again. It was described as flat and fast, which I guess it mostly was, if you ignored the 83 steps you go up and the 5km mark... and of course coming down them again on the way back.
Still at 6am I was there lined up with everyone else, shivering a bit in the cold, but prepared to run (or at least run / walk) for the entire day. The event had a 12 hour cut off.
At 6am we lined up and we were counted down and then the organiser said "go" and with that, we were off.
I felt good for the first 1km, but by 2km I was in a bit of trouble. My quads were sorer than they should have been and my heart rate was too high and I was already at the back of the field. I had to keep going at a reasonable pace though, as I wasn't 100% sure of the route (the maps werent that great).
However, all I wanted to do was to finish, so I set about keeping a few people in sight so I wouldnt get lost, and getting through each 12.5km section inside 1hr 30, which would keep me on track for a 12 hour finish.
I made it through the first 12.5km in 1.17.21, well under time, but the average HR of 152, was 15 beats per min higher than where I wanted it to be. And my quads were hurting badly already.
At 25km and completing lap one, I discarded my run jacket (even though the wind was still cool) but got there in 2.35.. well under the 3 hour target mark, but the pain was increasing.
At 37.5km the pain was considerable but I was still mentally strong, even though I was now running at almost half ironman intensity, even though it was much slower than marathon pace. I was in significant pain and slowing a bit, finishing this section in 1.24.23... but I was still gaining time on the 12 hour cut off split.
Coming back to finish lap 2 and 50km, the pain was significant and I was having longer walk breaks and finished this section in 1.27.55, and the 50km in 5.27.24.
I asked the organiser at this time whether finishers medals would be provided for anyone who finished after 12 hours (thinking that it was highly likely I would slow down for the second half) and happily he said they would. He didnt give me a final cut off, but indicated that as long as you finish in a reasonable time, all would be good.
In a good space, I set off hobbling down the road again. The quads were so sore, I could barely lift my legs. The soles of my feet were rubbing along the ground with every step and my hips were extremely sore with sharp pain in the hip joint, something that I had never experienced before.
I was still mentally strong so I kept waddling on until at about 52km, I had to walk. It hurt to recommence running, with the pain in the hips, so I decided an extended walk would be the go. After all, the time constraints had been lessened.
However I was walking in pain and certainly not fast.
I got to the 55km point and those dreaded steps and tried to hoist myself up the hand rail to get up the first step. The pain in my hip as I tried to lift myself up was really bad, and with 82 more steps to go, and what was looking like 45km of painful walking to get to the finish line... I decided that the body had had enough.
So I slowly and painfully hobbled back to the aid station that was about 400m away, and got a lift back to the start and pulled out.
It was disappointing not to finish, but it was definitely the right thing to do. I was barely able to hobble (you couldnt really call it walking) and I am not even sure I could have done 45km like that.
So it was back to the hotel and soaking the legs in the ice cold swimming pool for a while and then just try and recover.
So my first 100km effort ended in disappointment and a DNF. But I will be back to try again!!
Wednesday, June 9, 2010
Comrades Marathon
The South Africans have branded the Comrades Marathon... "The Ultimate Human Race"... and while there are organisers at other events who might disagree with that, having been there and experienced the event, I am inclined to agree.
Especially when you consider South Africa's deeply divided history when it comes to race relations, this event now takes place on a day when black and white, man and woman can race together side by side, with a common goal of making it to the finish line.
The event started in 1921 to honour those who fell in World War 1, and this year marks the 85th anniversary of the event. While over 23,000 people entered, only 16,480 made it to the start line at Pietermarinzberg, for the 89.28km run to Durban.
Usually the event runs uphill from P'marinzberg to Durban in "even years", (and the other way in "odd years") but in recognition of the 85th anniversary, and as Durban is a World Cup Host City, for the first time ever, this was a double down run.
While it is a net downhill to Durban, there is still almost 1200m of vertical ascent on the way to Durban, with about 1900m of vertical descent. The only ground you could describe as flat, is the last 2km into Durban stadium... other than that you are going up or down, its just a matter of degree as to how much!
PRE RACE
We stayed at the Southern Sun North Beach hotel right on the beachfront in Durban. Lovely view from the hotel window...
Registration was a doddle. We registered early on Thursday morning and international competitors have their own area. The process took 2 mins... couldn't ask for better than that.
Then it was time to look around the expo, and there were some fantastic paintings...
And some great tracksuit jackets...
In the history area of the expo, they showed lots of photos of past events, but one part was particularly inspirational... the story of one guy who just wanted to finish so badly, he kept trying and trying until he finally made it....
Lots of stalls at the expo... tempted by an extreme marathon with elephants perhaps?
We went on a tour of the course on the Friday, which frankly scared the hell out of people who weren't prepared for all the hills. The trip included a stop at the Comrades Museum at Comrades Marathon House.
Its nice to see the history of the event noted on the start sign...
And these are the actual VIP seats at the start... no expense spared!
Love the event logo.
Out on the course, you can see that the locals take security of their property seriously.
Then it was onto the Ethembeni School, the official charity of the race. These kids sing and dance for the crowds and the Comrades event is a highlight of their year, and of course a major fundraiser for the school.
Then it was down to the Wall of Honour. If you've finished 1 Comrades, you too can put your name on a brick...
Next stop was Arthurs Seat, where the great Arthur Newton allegedly ran to in his training runs (about 40km from Pietermarizberg), sat down, had a rest, a smoke, and then ran back. It is an event tradition that on race day, you should stop, put something green in this spot, dip your hat and say "Good Morning Arthur". Not to do so means you will have a poor second half of the run.
RACE DAY
The day had arrived... breakfast at 2.30am, bus arrives at 3am, departs at 3.15am for the drive to Pietermarinzberg. Arrived at 4.30am, and the gates were closed to each of the starting areas at 5.15am. If you're late, you start in the last group... which would not be good. Race start at 5.30am.
My 3.51 marathon qualifying time, got me into starting block D.
Then as the starting time draws near, the fences are taken down between the stalls and you get to creep forward so its a mass of people all together... for the playing of the South African folk song Shosolosa, then Chariots of Fire, and then the Cuckoo... and then you're off. We were pretty close to the start ...
And then, with a full day of running ahead of you, the gun goes. 3 mins 20 later I waddled past the start and then finally was able to break into a trot and get moving towards Durban.
The crowds... I can't tell you how big the crowd was. But the following photos will give some clue....
Lovely running through the sunrise.
It was cold early in the morning, spectators were burning slow runners to keep warm on the right hand side of the road... best to keep left (only joking!).
The hills came at you early, and steep. Oh, and crowded!
But its really a glorious view as the long line of runners goes as far as the eye can see.
Ok, now we have done 15km... but the signs here don't say how far you have done, comfortingly, they remind you how far you have yet to go!! So as I pass the 74km to go sign, mild stages of panic are starting to begin. My heart rate has been higher than expected, so I have been trying to follow my pacing strategy and walk to keep it down.
But its taken me 2 hours to get to the 15km mark... right on target for a finish on the 12 hour cut off... but well outside my target time of sub 11 hours. Hmmm so with 74km to go... and never having run that far before, I now begin to run harder than planned to chase a guaranteed finish (under the 12 hour cut off), and hopefully under 11 hours.
Didn't manage to get myself a Zululand running singlet... but it would have been great!!
This is at 71km to go... still lots of people around... and happily you can't get the smell from the nearby chicken farms from the photo!!
Lovely view across the plains...
At 70km to go you reach the Highest Point on the course... and the organisers even make a joke on the sign!!
I think it is an old Comrades tradition, that its bad luck NOT to take a photo of 5 attractive girls cheering you on... so I did!! (And that's my story and I am sticking to it!!)
Fancy running 89km in a rhino suit... its a fair effort by this bloke!! There is no truth to trhe rumour that he got shot by a poacher at the next aid station!
Always a big crowd at the aid stations... and along the route
At 51km to go... we have done 38km and the crowd is still pretty thick.
Its a tough slog climbing the Inchanga hill....
The aid stations were great, especially if you liked your oranges and potatoes salted!! There was also coke, creamy soda (green), water, energade, bananas... it was a feast!!
It was great to reach the half way point... and I was making ground on the 11 hour target, but was still a tad behind time. I arrived at half way after 5.35... still some work to do. As a guide, the vertical ascent to half way was 745m... so most of the climbing had been done...
My intention at the start was to negatively split the run... but apparently less than 2% of people do that.... I would need to do that to break 11 hours.
Back past Arthurs Seat.... most people followed the tradition and placed something green on the spot.
One thing is for sure, you'll never walk alone in the Comrades marathon!!
Running through the well-to-do suburb of Kloof.
So many big hills to run down on the 2nd half of the run... real quad busters. Be warned!! This photo gives a good view of the Energade sachets in the bottom left of the picture. The idea is to bite the end open and then drink carefully without completely saturating yourself... apparently not everyone is that good at that!!
This is Cowie's Hill... the last of the big hills, but not the last of the hills. I was still feeling good here, but I wasn't making enough time to get under 11 hours. So I started to sit back and really enjoy the day. Time for some photos of me for a change!!
It is a big hill...
This next photo was just short of my big moment in the race. I was eating some salted potatoes approaching the 12km mark... suddenly the stomach turned and I headed for the side of the road. Out some came... and then 30 seconds later... the full stomach cleaner. Hmmm this was not good. I took stock of myself... felt ok, albeit a little lighter, and apologised to the woman who was standing about 5 metres away from me.
I had a look at the time... 73 minutes before the 11 hours mark... 12 km to go. I took off like a bat out of hell and just went for it. Determined, determined, determined.
This is about 4km down the road, I had passed hundreds of people, and was taking a short walk on one of the more moderate hills. I was sticking to the right to avoid the crowds!! It was my passing lane, although you still had to step around people even this far into the race!!
I covered the next 6km, including two small hills, in 36 minutes. So I had 6km to go and 37 minutes to get under the 11 hour mark. And then the last hill came up in front of me... about 1km long... and my heart sank. I wasn't going to do it. So I satisfied myself with having fun enjoying the last few kms... time for some more photos of me!!
Not everyone was approaching the finish line in good shape. Not sure if this guy actually finished.
87km done... just 2km to go and we are well into the streets of Durban by now. Quads are sore, haven't eaten anything since vomiting with 12km to go and starting to feel a little short of energy. But the stadium is so close...
Inside a km to go now... and there are more dancing girls... and you know the rules... you HAVE to take a photo!!
Around the corner and your eye leaks a little tear as the stadium comes into view for the first time.
Then its into the Sahara Kingsmead Stadium
Around the back of the stadium
And onto the ground...
And then around the corner... you see the day's Holy Grail... the finish line, in all its glory. And what a sight!!
Looking back on the finish after its all done... hmmm taking all these photos must have taken a while... its been a minute between the last two photos and I only travelled 100m or so!!
Proud finisher of the 2010 Comrades Marathon.
Especially when you consider South Africa's deeply divided history when it comes to race relations, this event now takes place on a day when black and white, man and woman can race together side by side, with a common goal of making it to the finish line.
The event started in 1921 to honour those who fell in World War 1, and this year marks the 85th anniversary of the event. While over 23,000 people entered, only 16,480 made it to the start line at Pietermarinzberg, for the 89.28km run to Durban.
Usually the event runs uphill from P'marinzberg to Durban in "even years", (and the other way in "odd years") but in recognition of the 85th anniversary, and as Durban is a World Cup Host City, for the first time ever, this was a double down run.
While it is a net downhill to Durban, there is still almost 1200m of vertical ascent on the way to Durban, with about 1900m of vertical descent. The only ground you could describe as flat, is the last 2km into Durban stadium... other than that you are going up or down, its just a matter of degree as to how much!
PRE RACE
We stayed at the Southern Sun North Beach hotel right on the beachfront in Durban. Lovely view from the hotel window...
Registration was a doddle. We registered early on Thursday morning and international competitors have their own area. The process took 2 mins... couldn't ask for better than that.
Then it was time to look around the expo, and there were some fantastic paintings...
And some great tracksuit jackets...
In the history area of the expo, they showed lots of photos of past events, but one part was particularly inspirational... the story of one guy who just wanted to finish so badly, he kept trying and trying until he finally made it....
Lots of stalls at the expo... tempted by an extreme marathon with elephants perhaps?
We went on a tour of the course on the Friday, which frankly scared the hell out of people who weren't prepared for all the hills. The trip included a stop at the Comrades Museum at Comrades Marathon House.
Its nice to see the history of the event noted on the start sign...
And these are the actual VIP seats at the start... no expense spared!
Love the event logo.
Out on the course, you can see that the locals take security of their property seriously.
Then it was onto the Ethembeni School, the official charity of the race. These kids sing and dance for the crowds and the Comrades event is a highlight of their year, and of course a major fundraiser for the school.
Then it was down to the Wall of Honour. If you've finished 1 Comrades, you too can put your name on a brick...
Next stop was Arthurs Seat, where the great Arthur Newton allegedly ran to in his training runs (about 40km from Pietermarizberg), sat down, had a rest, a smoke, and then ran back. It is an event tradition that on race day, you should stop, put something green in this spot, dip your hat and say "Good Morning Arthur". Not to do so means you will have a poor second half of the run.
RACE DAY
The day had arrived... breakfast at 2.30am, bus arrives at 3am, departs at 3.15am for the drive to Pietermarinzberg. Arrived at 4.30am, and the gates were closed to each of the starting areas at 5.15am. If you're late, you start in the last group... which would not be good. Race start at 5.30am.
My 3.51 marathon qualifying time, got me into starting block D.
Then as the starting time draws near, the fences are taken down between the stalls and you get to creep forward so its a mass of people all together... for the playing of the South African folk song Shosolosa, then Chariots of Fire, and then the Cuckoo... and then you're off. We were pretty close to the start ...
And then, with a full day of running ahead of you, the gun goes. 3 mins 20 later I waddled past the start and then finally was able to break into a trot and get moving towards Durban.
The crowds... I can't tell you how big the crowd was. But the following photos will give some clue....
Lovely running through the sunrise.
It was cold early in the morning, spectators were burning slow runners to keep warm on the right hand side of the road... best to keep left (only joking!).
The hills came at you early, and steep. Oh, and crowded!
But its really a glorious view as the long line of runners goes as far as the eye can see.
Ok, now we have done 15km... but the signs here don't say how far you have done, comfortingly, they remind you how far you have yet to go!! So as I pass the 74km to go sign, mild stages of panic are starting to begin. My heart rate has been higher than expected, so I have been trying to follow my pacing strategy and walk to keep it down.
But its taken me 2 hours to get to the 15km mark... right on target for a finish on the 12 hour cut off... but well outside my target time of sub 11 hours. Hmmm so with 74km to go... and never having run that far before, I now begin to run harder than planned to chase a guaranteed finish (under the 12 hour cut off), and hopefully under 11 hours.
Didn't manage to get myself a Zululand running singlet... but it would have been great!!
This is at 71km to go... still lots of people around... and happily you can't get the smell from the nearby chicken farms from the photo!!
Lovely view across the plains...
At 70km to go you reach the Highest Point on the course... and the organisers even make a joke on the sign!!
I think it is an old Comrades tradition, that its bad luck NOT to take a photo of 5 attractive girls cheering you on... so I did!! (And that's my story and I am sticking to it!!)
Fancy running 89km in a rhino suit... its a fair effort by this bloke!! There is no truth to trhe rumour that he got shot by a poacher at the next aid station!
Always a big crowd at the aid stations... and along the route
At 51km to go... we have done 38km and the crowd is still pretty thick.
Its a tough slog climbing the Inchanga hill....
The aid stations were great, especially if you liked your oranges and potatoes salted!! There was also coke, creamy soda (green), water, energade, bananas... it was a feast!!
It was great to reach the half way point... and I was making ground on the 11 hour target, but was still a tad behind time. I arrived at half way after 5.35... still some work to do. As a guide, the vertical ascent to half way was 745m... so most of the climbing had been done...
My intention at the start was to negatively split the run... but apparently less than 2% of people do that.... I would need to do that to break 11 hours.
Back past Arthurs Seat.... most people followed the tradition and placed something green on the spot.
One thing is for sure, you'll never walk alone in the Comrades marathon!!
Running through the well-to-do suburb of Kloof.
So many big hills to run down on the 2nd half of the run... real quad busters. Be warned!! This photo gives a good view of the Energade sachets in the bottom left of the picture. The idea is to bite the end open and then drink carefully without completely saturating yourself... apparently not everyone is that good at that!!
This is Cowie's Hill... the last of the big hills, but not the last of the hills. I was still feeling good here, but I wasn't making enough time to get under 11 hours. So I started to sit back and really enjoy the day. Time for some photos of me for a change!!
It is a big hill...
This next photo was just short of my big moment in the race. I was eating some salted potatoes approaching the 12km mark... suddenly the stomach turned and I headed for the side of the road. Out some came... and then 30 seconds later... the full stomach cleaner. Hmmm this was not good. I took stock of myself... felt ok, albeit a little lighter, and apologised to the woman who was standing about 5 metres away from me.
I had a look at the time... 73 minutes before the 11 hours mark... 12 km to go. I took off like a bat out of hell and just went for it. Determined, determined, determined.
This is about 4km down the road, I had passed hundreds of people, and was taking a short walk on one of the more moderate hills. I was sticking to the right to avoid the crowds!! It was my passing lane, although you still had to step around people even this far into the race!!
I covered the next 6km, including two small hills, in 36 minutes. So I had 6km to go and 37 minutes to get under the 11 hour mark. And then the last hill came up in front of me... about 1km long... and my heart sank. I wasn't going to do it. So I satisfied myself with having fun enjoying the last few kms... time for some more photos of me!!
Not everyone was approaching the finish line in good shape. Not sure if this guy actually finished.
87km done... just 2km to go and we are well into the streets of Durban by now. Quads are sore, haven't eaten anything since vomiting with 12km to go and starting to feel a little short of energy. But the stadium is so close...
Inside a km to go now... and there are more dancing girls... and you know the rules... you HAVE to take a photo!!
Around the corner and your eye leaks a little tear as the stadium comes into view for the first time.
Then its into the Sahara Kingsmead Stadium
Around the back of the stadium
And onto the ground...
And then around the corner... you see the day's Holy Grail... the finish line, in all its glory. And what a sight!!
Looking back on the finish after its all done... hmmm taking all these photos must have taken a while... its been a minute between the last two photos and I only travelled 100m or so!!
Proud finisher of the 2010 Comrades Marathon.
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