Race Review : CWTS 1 of 4 at Paul Cluver

The Facts

Race: Cape Winter Trail Series or CWTS Race 1 of 4 at Paul Cluver wine farm

Location: Paul Cluver Wine Farm near Grabouw just off the N2. The race is mostly on the De Rust Nature Reserve on the farm
Distance: 9.1km and 16km trail run
Surface: Mostly awesome single track and rough jeep track
Website:  Wild Runner or Trail Series
Organizer: Wild Runner
Cost: R60 per short course and R100 per long course. Discount for multiple entries

The Experience

Entry for the race was done from the Trail Series website and allowed you to enter either a single or multiple races in the series.
Registration was either on the morning of the race or at the Wild Runner office's in West Lake.

Once again, this race is a good example of why I love trail runner. The venue is simply spectacular. The start was between the orchards on the Paul Cluver win farm. Sponsored by Addidas and Spur restaurants by 8am Wild Runner had ensured that there was a good vibe going.

Especially at the toilets section. Not sure if they under anticipated the number of entrants or the need for loos but 6 loos were not enough for 600 odd people! So it wasn't long and there was a lengthy queue waiting to lighten up before the race. Interestingly enough, the race start then pointed towards the loo queue!

The route had it all, some farm track, some jeep track but mostly single track through the nature reserve.

We came from down there, up through some beautiful country side

The climb was taxing on my poor legs but I was determined not to walk. Unfortunately some slower runners held me up and I was forced to walk. No seriously, I am sure I would have run up that vertical wall called a path if they weren't there.

The climb. Is that Pauline there under the cap?

At almost exactly half way was the apex of the course with an awesome descent.

The top!

 Twisting and turning through the fynbos, over a weir and down the 'ropes'.

In the forest area the recent rains made sure that the condition were slippery underfoot.
The section that freaked me out the most though was the farm track about 5kms from the end. Steep descent on a clay road. Clay + steep + rain = soap slalom! Great fun. The last few kays were a trudge through the vineyards and orchards back to the start.

Wild Runner and their prime event sponsor, Adidas, had ensure prizes for the category (Juniors, open men and women, veterans and masters) finishers (first, second and third). Then a number of great spot prices. I didn't win anything this time which means I will have to do the other races.

Unfortunately, kippie here did not ensure that his faithful Forerunner was fully charged. Which is not cool. However, Wild Runner did release the race results the next day.
You can find my race results on my RunningAhead page here.

Credit for the photos must go to Nick who also finished the race in a credible time!

Race Review: Bastille Day Trail Run

The Facts

Location: Upper Berg River Dam, Franschoek, Cape Town, South Africa (Jonkershoek Nature Reserve)
Distance: 12km, 25km and 35km trail run
Surface: Mostly awesome single track and rough jeep track
Website:  Trail Running
Organizer: Trail Running for the Volunteer Wildfire Services
Cost: Cost is to support the Cape volunteer firefighters! R175 to R395

The Experience

Entry for the race was a simple process on the Trail Running website. Payment by credit card or EFT. Registration was on the morning of the race - 6am. And in 2012 that was at a bitterly cold 7degC. Fresh snow on the high lying mountains, some of them having apparently never seen snow before. However, the mood was festive with barrel fires, tots of OBS and a coffee tent available. The event was sponsored by Salomon SA and they decked out the start/finish area with banners to add to the occasion.

Rainbow over the Berg River dam start/finish area

I realise that I haven't run that many races or routes but this was an awesome course! True trail running. Lovely climb up from the dam on rough jeep track then along a contour path. The recent rain had covered the path in mud and puddles. Then an exciting descent back to river level over loose boulders. Then the real fun, the first of at least 4 river crossings. The river was revitalisingly cold and thigh deep. The fast flowing water made for some fancy foot work.

Then we made our way back down the river to the dam and the finish area. Great single track over rock, then through reeds and mud sections. Some single track sections were in reality little streams. The final crossing took you back to the only section of 'decent' gravel road back to the finish line for the last 2kms or so. My Garmin FR305 had the course at 10.9km.

Kippie tired but happy

I managed to loose my much loved orange cap on this race. Didn't feel that I lost it with my buff one. Oh, well better secure my next one!

For my race results and map please check my RunningAhead page here.

The 'parking area' was an interesting mess  as the cars churned everything into a quagmire.

 The Touran also sunk down to its axel and eventually had to be towed out by a tractor.

Ankle injuries woes

I thought I might need attention to my left ankle. I just didn't think that it would be giving me problems where it is. I rolled my ankle 'out' an eversion sprain. So basically stretching the ligmanets on the outside of the foot. So why can I now hardly walk down stairs without serious 'sit up and take notice' pain on the inside (medial) and top (dorsal) side of my foot?

I will know more tomorrow when I visit my physio tomorrow. What to do to recover and how long it will take.

I will recover and I will run again.
More tomorrow.

Ankle start of the road to recovery

Physio visit done and I am over the fact that this has happened.
Due to the medial injury the whole joint became unstable. That instability has lead to the other ligaments and tendons compensating and stressing hence the lateral side injury that followed. I must say that the more I look into the ankle and how exactly it functions the more I am amazed.

First the assessment. This involved gripping the foot and expertly manipulating the ankle joint through the various actions. There was a disturbing grinding sound followed by a click or two. After the initial assessment Gary, my physiotherapist (and a sports injury/recovery specialist) put me on the ElctroTherapy machine.

The first 10 min session was 'through' the ankle - medial to lateral - and my my whole foot convulse like a mean pins and needles session. The heated been bag is to keep the muscle warm. It's damn cold in Cape Town at the moment!

After the first 8min session the joint already moved smoother and the clicking was gone. The next ElctroTherapy session was to stimulate the foot to do eversion action. This was very weird, watching your foot move without conscious control!

Gary then tapped the ankle to support the medial ligaments during recover.

 I am also using TransAct patches to manage swelling and inflammation. Gary also gave strict instructions to elevate the foot as often as possible to help move fluid away from the joint.

To help protect the tapping and the TransAct patch the area was covered in a sheath bandage. Below is a video of the nifty way of pulling the sheath on without taking the taping of the patch off.
Also, ensure that the outer sheath ends lower than the inner sheath to not restrict fluid and blood flow.

Ankles Part 2: Anatomy of the problem

The ankle joint is a Synovial joint type. This is the most common and most moveable type of joint in the human body.
The joint is comprised of:
1. Bones and cartilage
2. Ligaments
3. Muscles and tendons

Bones & Cartilage

The important point to consider here is that the ankle is a complex joint - technically 2 joints.
The first joint, the 'True Ankle Joint or Talar Joint' allows you to bend the foot up (Dorsiflexion) and down (Plantar Flexion). Here the joint pivots around the Tibia, Fibia and upper Talus.

The second joint is the "Subtalar Joint" which allows the foot to move or roll sideways. Either the foot moving inwards (Inversion) or out (Eversion). This joint pivots around the bottom side of the Talus (hence subtalar) and the Calcaneus or heel bone.

The True Ankle Joint is kept in place in a kind of 'mortise and tenon' configuration. With the Fibula providing stability on the outside (lateral side) and the hanmer of the Tibia the stability on the inside (medial side).

Cartilage covers all the sections on these joints where bone meets bone and, along with the joint capsule (a water filled like sack), allows for smooth gliding of the joint.

With respect to the bone structure of the joint there are two important points that impact on the effective functioning:

1. Range of motion
The ankle has a limited range of motion in which it can effectively funciton while maintaing the integrity and stability of the joint. This is measured in degrees and is typically in the region of:

• Ankle plantar flexion (movement downward) 0-50
• Ankle dorsiflexion (movement upward) 0-20
• Ankle inversion (turned inward) 0-35
• Ankle eversion (turned outward) 0-25

2. Destabilization
The closer you get to the maximum degree of the flexibility the more unstable the joint will become. It is said that the ankle in full plantar flexion is very unstable.

Ligaments

The ankle joints are kept in place by ligaments. There are fibrous tissues made from bundles of collagen fibers that connect bone to bone and are very different in form and function to tendons which connect the muscle to the bone.
Initially thought to be very basic structures, they have now been shown to perform their function with surprising complexity.

The ligaments in the ankle (or any other joint for that matter) provide three functions:

1. Mechanical strength. They passively align the joint to function within its normal range of motion and thus stabalise the joint.
2. The viscoelastic nature of ligaments help with returning the ankle to its rest position after it has been used
3. Finally, ligaments provide proprioceptive information. This information helps the brain to determine where you foot is in space

There are two sets of ligaments:
A. Lateral Collateral Ligaments
These are the ligaments on the outside of your foot, furthest from your other ankle. The lateral collateral ligament prevents excessive inversion. It is considerably weaker than the larger medial ligament and thus sprains to the lateral ligament are much more common, especially in trail running. It was these ligaments that i damaged. It is made up of 3 individual bands:

Anterior talofibular ligament (AFTL): passes from the fibula to the front of the talus bone.
Calcaneofibular ligament (CFL)- connects the calcaneus and the fibula
Posterior talofibular Ligament (PTFL)- passes from the back of the fibula to the rear surface of the calcaneus.

B. Medial Collateral Ligaments
The medial ligament also known as the deltoid ligament is considerably thicker than the lateral ligament and spreads out in a fan shape to cover the distal (bottom) end of the tibia and the inner surfaces of the talus, navicular, and calcaneus.

Muscles & Tendons

Most of the motion of the ankle is caused by the stronger muscles in the lower leg whose tendons pass by the ankle and connect in the foot. Contraction of the muscles in the leg is the main way that we move our ankle when we walk, run, and jump.
The muscles and associated tendons and their functions are:.

• The peroneals (peroneus longus and peroneus brevis) on the outside edge of the ankle and foot bend the ankle down and out.
• The calf muscles (gastrocnemius and soleus) connect to the calcaneus by the Achilles tendon. When the calf muscles tighten, they bend the ankle down.
• The posterior tibialis muscle supports the arch and helps turn the foot inward.
• The anterior tibialis pulls the ankle upward.

Now that we understand the structure of the ankle, in my next posts I want to take a look at:
Ankle 3: Injuries and treatment
Ankle 4: Preventative measures

References & Copyright

This information provided in this post is not meant for professional diagnostic purposes.  However, I believe that an informed trail runner is a better trail runner. So the information here is to help you understand what is happening inside your body as you run. I hope you find it useful.
Although I referenced a number of websites, the text above is mostly my own. I claim no right to the images above and their copyright remains with the original party. The images are URL references to the original site. The site that I found the most useful, and from which I link to most of the images is:
Advanced Sports Therapy

Other sites referenced are:

Dartmouth Medical School
Wikipedia of course
Excellent article on ligaments at International Society of Musculoskeletal and Neuronal Interactions (ISMNI)
About.com

Nutrition: FutureLife Energy Meal

I got a sample packet of this new energy meal at a Dirtopia Trail Run on Delvera farm. After my training run today I decided to mix it up with the milk option and give it a bash.

Verdict: It tastes, OK. A bit like drinking Pronutro. I mixed mine with cold milk (200ml) and the powder devolved easily and well. Based on the nutritional information I would say it is worth it as a supplementary meal and maybe never as a 'gu'. I haven't used it often enough to say how it supports my training, but maybe later. The powder is 'formulated with ModuCare' and ModuCare I have used for some time as a vitamin/immune supplement.

What does it say on the packet that is worth noting:
High in Protein, Gibre, Omega 3
23 vitamins and minerals
19 amino acids
Prebiotics

Naturally free from Gluten, wheat, lactose, cholesterol and transfer fatty acids
No added preservatives or colourants
Mixes well with milk or water

It has logo support from Diabetes SA, Gi Foundation, Halaal and Vegeterian
Listed allergens include soya and the milk protein Sodium Caseinate

The expiry date seems to be about 6 to 9 months

This is the front of the sample packet.



This is the rear with the nutritional information.



- Posted using BlogPress from my iPad

Ankles Part 1: Injury and initial recovery

I was nearing the end of a short training run along one of my favorite routes in Silvermine reserve, the River Walk. I clearly remember thinking that I was almost near the end and I was running well. In the twinkling of an eye, while stepping down, I rolled my left ankle. Flat.

That was on the19th June. It was such an innocuous little step. I must have run it a few dozen times already.

So I am going to delve into the the world of ankles a little. See you they work, what can and does go wrong, recovery and preventative measures that can be taken.

Home I consulted my physio on the following Saturday as I was entered for a 14.5km trail run on the Sunday. What he had to say further piqued my interest in ankles, but more on that later. He did say that the sprain was such that I could run. I need to strap or brace the ankle and apply a Transact patch. Sunday's race went well and I was surprised how well the ankle held up.

I have given it rest since then, my first training run was today. I again ran with the brace on but no Transact and it held up well.

So I do want to look into the ankle's mechanics, check current research on ankle injuries and maybe even ask some folks in the trail industry on their ankle experiences. Finally, I want to understand if there is benefits (and risks) associated with running with preventative braces.

Race Review: Dirtopia 14km trail run

The Facts

Location: Delvera farm, Stellenbosch area
Distance: 14.5km (my FR305 had it at 13km) and a 7km loop
Surface: About two thirds farm road/jeep track with some nice single track
Website: www.dirtopia.co.za
Organizer: Dirtopia
Cost: R70 and R50 respectively

The Experience

Dirtopia is clearly an organised team well versed in managing sport events. They also do Mountain Bike and Hiking trail events and races. So the entry (online) and registration (90min before the start) went very smoothly. Entry on the morning of the race is allowed.

They offer a number of events throughout the year. For 2012:

No medals or t-shirts for the race but the organisers do provide pre-entry participants with a 'goodie bag' with some marketing bits in. I got a copy of Getaway magazine, a sample of a new ModuCare powdered drink, deodorant and an anti-Flu fizz. I didn't stay for it but there was lucky draw prizes on offer after the race. However the R70/R50 fee allows you to run through some stunning Cape winelands and that alone is worth the entry fee.

The day of the race was overcast and threatening to rain, in other words, perfect trail running conditions. Although I had asked for course details (for my FR305) none were forthcoming and I wasn't sure of the course. I did spot a hill ominously covered in cloud that look suspiciously like it would have to be climbed. True enough, we set off in that direction. The first third of the course was on farm roads winding through the different vineyards.

As we started to climb the hill it changed to nice single track, switchbacking its way up the hill and then back down again. The course crossed a stream and then made its way through a wooded section with earthy smelling leaves underfoot. Different and most enjoyable. With just over 5km to go (which my my account was actually 3km) there was a watering point with Powerade and oranges. Then back onto the tractor roads to the end. I should mention the horrible, soul destroying 100m climb to the finish line.

The event was timed and to date I am still awaiting feedback on that.

Would I run it again? Yeah, I think so. It wasn't particularly challenging as I think the winners time will show but it was a fun course. I didn't stay on as I had a lunch date I had to get back to but there is enough to do on the farm to justify staying for lunch. Maybe do some wine tasting!

Running in the rain

Strange that by June in the Western Cape I haven't had to run in the rain. But today that changed and it was a god learning experience. I didn't expect it to rain and was going for an easy flat 5km run on my 'round the damn circuit' in Silvermine West.
On the way to SIlvermine I stopped to check out what was availble as a waterproof jacket, to be kept in the pack for trail runs as often a waterproof jacket is required for trail runs. There were a number of options for water resistant (windbreaker) jackets but not so for waterproof jackets. Mind you, I did require the jacket to be fairly light. So I checked out Sportman's Warehouse (nada but a helpful saleman did mention www.chainreactioncylyes.com), Due South ("maybe at our Waterfront store they have the Gore-tex jacket". Price! Gulp!) and one other store. Nada.

I stopped at Mr Price Sport to grab a pair of tights that I like to run in to prevent chaffing. I picked up a pair of their Maxed branded 'compression tights' for a good price. By then it was raining and I was trying to talk myslef into still going for my run. Taking a chance I asked a sales lady if they had any waterproof jackets - 'no, except the one in the trail section.'
Bonus, R359 for a semi-lightweight waterproof jacket. So I went on my run wearing my new jacket, straight into a Cape cloudburst! I will post a review in how the jacket fared at a later date.

What did I learn about running in the rain?

• Rain does make your shoes and socks heavier - lift your feet!
• A peaked cap is a must, keeps the rain out of your eyes
• Gloves are handy, my fingers froze
• Make sure your keys remain dry
• Have a good base layer

But most importantly, I learnt that running in the rain can be fun! You can stomp through the puddles (my shoes were already soaked) and enjoy nature like few actually do. Secretly I knew I was doing what few actually do. To be honest I only saw one other car in the parking lot. Crisp, wet and fresh. Doing training runs also allows you to test yourself and your gear in what might be race circumstances later.

Enjoy your trails!

Location:Jamaica Close,Cape Town,South Africa

Race Review: VWS Trail Challenge

The Facts

Location: Deer Park, Vredehoek, Cape Town, South Africa (Table Mountain National Park)
Distance: 10km and 25km trail run
Surface: Mostly jeep track and one single track section
Website:  www.capefires.com
Organizer: Volunteer Wildfire Services
Cost: Cost is to support the Cape volunteer firefighters!

The Experience

Registration for the race was a simple two part process. Enter and pay online (using Credit Card or EFT)  followed by a visit to a to the VWS head office in Newlands to collect your race number.
There were 285 runners that completed the 10km challenge and 192 25km runners. The initial forecasts of rain turned out to be wrong and the weather was perfect, crisp, clear and practically no wind. Runners gathered in Deer Park were VWS had organised for a few stalls and the vibe was really good and exciting. The VWS guys did a wonderful job organising and managing the race. As a member of a volunteer club myslef I know how challenging it can be to put events together.
The 25km run started first - on time followed by the 10km hopefuls. Exactly on time.

As for the race course itself. It was mostly Jeep track to accommodate such a large group of runners, which is understandable. I did wish for more single track. I am also not too keen on 'there and back' routes for trail runs. It is difficult to manage and possibly prone ot collisions as runners select the right track to run on without necessarily looking up! The 25km course also joined the 10km course for that section. But my biggest complain was the ascent. But that is all my fault - not enough base fitness and leg strength to carry my up some serious (for me!) climbs. Damn, at one stage I thought to myself: why didn't they just set the course in a 50 floor building and get us to run up the stairs!

All that aside, the route was really beautiful. Overlooking Cape Town in the mroning from our wonderful mountain. Some loverly stream crossings - you could get your feet wet or use the stepping stones. And with tough ascents come thrilling descents!

My trusty Garmin Forerunner 305 had the course at 9.94km which is good enough for me to call it at 10km. This was my second race of 2012 and I was a little disappointed. My time was 1 hour and 6min (on my Garmin) and 1 hour 9min according to the race results. My first race was too fast at 5:52 min/km so I should be happier with the 6:41min/km but I felt more beat up at the end. I need to plan my training better and improve core and leg strength. Then again maybe I should stop over thinking and just enjoy the run! Go here to see my race details on my RunningAhead journal.

Trail running things I have learnt ... so far

After a long haitus from running, I started up again on the 21 March 2012 with a 25min amble around the baseball fields where I am a memeber. Imagine my surprise when I found that ... nothing hurt. You must understand that I had badly damanged my ankle playing squash the year before and had also have some attention to my knees.

Since then I have reaslised a few things that I want to share:

• I love trail running and may I never run on tar or pavement again (unless I am crossing a road from one trail to the next)!
• Ryan Sandes is a machine
• I would love to do an ultra race and/or a multi-day event. If I had the bucks ... adeventure racing
• My goal is do to the Puffer and the Otter or the Retto
• Ryan Snades is an amazing athelete ... and a machine
• I haven't found the online running journal that meets all my wants and needs
• I haven't found a watch that meets all my wants and needs
• Converting a track/workout is a pain ... but I am working on that
• I live in a beautiful part of the world with amazing trail running routes in my backyard
• There isn't any easy to use database of trail running routes to pick from
• Chai seeds
• Salomon and The North Face kit is both very good and very nice
• I love being outdoors and the feeling of freedom you get when trail running

So having said that, I will:

• Try not to training too quickly
• Will build up to my first ultra
• Will blog about my technology experiements with GPS, kit and online journals
• Will try and create a comprehensive source of route data for the Western Cape Area - specifically the deep south and Table Mountain

See you on the mountains...

Nutrition: Rungry and thirstrail!?

I have never given much thought to nutrition in my other sporting endeavours. Following my last Slow Long Run I was forced too, this is what happened .... Sunday morning came and I decided to up my distance length from 12km to 13km - which doesn't seem like much. However, at that stage I wasn't to know that the new course I would tackle for my 13km trail run also had about 700m of cumulative climb in it.

This pushed my average HR to 159 with a max of 176 (my age related max is 179) with a pace of a mere 8.10 min/km. So my LSR become a hill course.
By the time I got home and cleaned up my BP had dropped to 100 over 80 and I felt like cr@p! So I started thinking about nutrition.

Beautiful run though through the Silvermine Reserver East near Cape Town, South Africa.

I can't remember on which of the sites I was perusing I stumbled upon 'rungry' - the seemigly insatiable appetite that developes during or after running. After this hill run I coined the term (not sure if there is one already in existance) 'thirstrail'! All I wanted to do was drink fluid, any fluid. I knew that I had pushed my body out of balance. In reviewing this situation I did realise that all my other sporting endeavours (I played squash, baseball, gym, swam etc) the length of activity was approximately 60 to 90min with frequent rests - half times etc - with time to eat and drink. I was treating my trail running as a very loooooong first half. This would have to change.

I am not sure exactly how yet. But this trail running thing is a journey and now I will have to include nutrition and hydration as a integral part of that journey and learning experience.

So, what am I reading:

• I will need to get an updated The Lore of Running by Dr Tim Noakes
• The role of protein in my diet - http://goo.gl/zTQgx (I know they are a supplier but it has elements of being a sound sceintific atricle. BTW, I am not in any way affliated to Hammer Nutrition.)
• A nutrition formulae - http://goo.gl/zTQgx
• A 'real runners' approach to nutrition and diet - http://goo.gl/zTQgx
• Another layrunner's view - http://goo.gl/zTQgx

So what is your stratergy?

Routes: Steenberg Peak 9.5km

Route location: In Silvermine South or East side is Gate 2. Your Wild Card does not work here - pay the nice car gaurd R5 and head out past the toilets to the Jeep Track. For the anti-clockwise run in the map below turn right on the jeep track.

Route Description: The first halfof the route is slightly undulating with a nice climb to the exit to the Amphitheater and view over Kalk Bay. This is a little 1km diversion that is well worth it and a nice break from the jeep track.
Come back to the jeep track and start the climb on single track to the top of Steenberg Peak.
The trip down Steenberg Peak is FUN. Steep, natural staircase.

Take Note: Always take a wind jacket on a run, but the weather can change quickly on the peak.

Why?: Beautiful views. There arre alsomany options to extend your run downother tracks.Nice mix of terrain.

Gear: Personal review of The North Face Animas hydration pack

The Facts

What: The North Face Animas hydration pack
Where bought: Due South
Price: R799.00
Size: 12L, 3L water and 9L packing
Why: I needed a pack that could carry my essential trail gear and carry water
Description:
Red and black with the a sprinkling of reflective material the pack is easily recognizable.
Let’s start from the back:

The chair and the hiking pole should give some indication of size. Rated at 12L by The North Face it is not a small pack – 3L for water and 9L packing.
There is an open pocket on each side for a slim water bottle or a set of hiking poles. I must add that I haven’t tried the pack with the hiking poles in place although I intend to – watch for updates on that.

The side strap is an adjustable quick release, which is also the only set of straps that can be used to compress the pack. There are also three sets of reflective loops – you can see my nighstik hanging from one.

On the front, bottom of the pack is another larger loop – haven’t figured out a use of that yet.
The North Face designed the Animas with a number of different sized and accessible pockets allowing for purposeful packing. Which on a trail run means that you can quickly get to what you are looking for without rummaging through the whole pack. This is often a feature not found on cheaper packs.
The first is a small zipped compartment on near the bottom of the pack:

This is large enough for keys, or whistle – about the size of the black area under my finger.
Directly above that is another, larger, zipped front accessible  pocket:

This could easily hold race cards or items you might want to get at quickly and regularly during a run. In the top right of the picture above is another set of elasticated ties – haven’t figured out a use for them yet either.
The pack has three major compartments. Again moving from the front of the back to your back they are:
1. The multi pocket compartment
2. The major (large) compartment
3. The water compartment
Let’s take a closer look. The multi pocket compartment:

There are four pockets in this compartment: the larger mesh pocket near my hand, a smaller longer mesh pocket below that, then a solid pocket next to that one and finally the larger area of the compartment.
I use the larger of these compartments to store my first aid kit.
The major (large) compartment:

This has a single meshed zippered area and the larger space for kit. Being the most central pocket on the pack and therefor the most protected I use this mesh to store my cellphone. The larger area carries my waterproof jacket and other clothing kit. Being next to the water compartment I would not put anything sharp here as it might pierce the bladder.
Finally, the water compartment:

The bladder rest against the runner’s back, hanging from the grey clip. Although this is the maximum opening for the compartment the bladder slips in and out with ease.
Note also the carry handle for the pack and that all zips have glove friendly loops for easy use.
The bladder itself feels durable (I have had other bladders burst on a run – not without its humour if you are behind the unfortunate runner!).

Branded a Source bladder, the bladder seam appears to be strong and the outlet pipe area is equally toughened and surprisingly small. You can see the ---max 3 liter --- mark on the bag. I still need to pour in a measured 3 litres and see how the bladder handles that.
The bladder is opened and closed by a simple secure slide:
The slide secures a flap over a thickened area of plastic. This does make the bladder simple to fill without having to aim for a little hole. Although, hopefully, you are unlikely to end up upside down, in the event that you do, the seal is watertight.
Below you can see the little white clip that secures the black slide in place:

The drinking tube can exit the water compartment via either shoulder – I suppose this is to accommodate left and right handed drinkers!

The drinking tube is secure on the shoulder strap in two places. Although the left hand strap can also secure the tube, the magnetic connection is only on the right.
The drinking tube ends in a ‘bite and suck’ tip with a twist, and I mean that literally. To open the flow the tip is twisted a quarter turn:

And closed:

The tube is prevented from bouncing around through a magnetic clip on the chest strap. The tube side clip can slide along the tube to adjust for variable runner neck length:

More of The North Face’s attention to detail can be seen on the front side of the pack:

Note the hip strap.
The elasticized chest strap makes the bag feel secure while still allowing for some ‘give’:

All the longer straps in the front of the pack can have their ends secure to prevent irritating flapping:

Finally there is the thoughtful and convenient ‘drain’ for those lovely river crossings or unfortunate wet landings:

Finally, there is the front of the back side … or the back of the front side… OK, the part of the pack that rests against the runner’s back:

My initial reaction to this part of the pack was: “Where’s the padding?” Other than a little extra on the spine it appeared rather minimalistic. It reminded me of those special matrasses you get in hospitals for patients that are bedridden … aaah … that might be a good thing when you have a pack glued to your back for many hours on end.
Here you can see that the shoulder straps a broad enough without being encumbering and not exceptionally padded either.
The Opinion
Disclaimer, Animas and I have only been for two runs so far, both in the order of a mere 10kms. So my personal experience with the pack is currently limited. However, I feel we will have many a km to get to know each other better and I will post updates on our relationship.
Likes: The thoughtful design and attention to detail on the pack is amazing. Clearly a trail runner’s pack design by input from trail runners. The build quality is tangible with reinforcing where you would expect it. Yet the pack is light, comfortable and fits snuggly – for an hour and a bit!
There is enough packing space and pockets and good quality bladder. The bladder is easy to fill with water, easy to remove the air from and performs quietly when running.
Looks good too.
It means all of Owen Middelton’s pack requirements found here http://goo.gl/Q0z61 except that it doesn’t come with a whistle!
It was also listed as one of three packs of choice by Owen:

• First Ascent Light Year 22l R699 (Outdoor Warehouse, Cape Union Mart, Drifters)
• North Face Animas 12l R799 (Due South)
• Mountain Hardwear Fluid 10l Price unknown (Drifters/Mountain Mail Order/Cape Union)

Dislikes: Nothing. Yet.
Conclusion: I have had only one other hydration pack before The North Face Animas. A Mr Price Sports pack that lasted two runs before the bladder burst! It was only priced at R299 but the quality is of the two is without compare. It is too early in the pack’s use to write a personal definitive conclusion but I have a good feeling about this piece of kit…

Race Review: Constantia Valley Trail Run

The Facts

Location: Constantia area
Distance: 21km, 11.5km (err ended up at8.16km) & a 4.5km fun run
Surface: Mostly farm road/jeep track
Website: www.cvtrail.co.za
Organizer: Richard Acheson
Cost: R140, R75 and R40 respectively

The Experience

Registration for the race was a simple two part process. Enter and pay online (using Credit Card or EFT)  followed by a visit to a Sportman's Warehouse of your choice to collect your race card and optional t-shirt.
Perfect weather conditions met the 750 odd runners, overcast but no rain. Things at the start were a little confusing with no clear marking about and no one clearly marked officials to be seen. It was comforting to see paramedics and traffic police on standby. The later most useful as the runners would have to cross Spansgemacht Road to enter the vineyards.
Then there was the last minute route change for the 11.5km race - forced on the organisers by the discovery of bees on the route. The 21km runners started first and a few minutes later the 11km runners and then the fun run crowd. The three races followed the same main route, which is were the confusing might have come in - more on that later.
The run through the vineyards is both unique and very scenic. Other than the Constantia Valley Grape Run, this is the only other occasion to run through the remarkable vineyards that are Groot Constantia, Klein Constantia, Buitenverwachting and Uitsig. BTW the restaurant at Uitsig is highly recommended. Even with the recent rains the route underfoot was mostly dry and stable jeep track/ farm road. The accents and descents mild with a total elevation gain of only 188m. With approx. 350 odd runners taking part in my race the course sometimes felt a little crowded – compared to single track races.
The organizers did provide two water points if required.

That’s me – way down at the end in red!
The race ended by re-crossing Spansgemacht Road (again safely controlled by traffic police) and turning into the grounds of the Cape Academy. Runners were given a card with a sequential number to add to their race card and leave in box for final times and results to be determined.
All runners were also given a medal for completing the race.
However, at the end race organisers also confirmed what my trusty Garmin FR305 was trying to tell me – the race was too short! By 3.5km. That was a little disappointing.
Nevertheless I enjoyed the race. My first for 2012 and hopefully also the first of many. The family and friends mostly did the 4.5km fun run and the kids loved it. Especially the fact that they all got medals at the end.
I will update the post with the ‘official’ results.
My time was 46.56 for the 8km. Too fast at 5:52 min/km as I am trying to pace myself for longer distances. Go here to see my race details on  http://goo.gl/Ykv8f

Routes: Tokai Level 5 from Silvermine North

Route location: above the Tokai Arboretum, although I started in the Silvermine North Reserve. Parked at the MTB car park and walked back down the road for 500m to the start.

Route Description: great for a long flat run. Although sections can be filled with loose rocks - good ankle exercise. Some sections through forest. The later section, after the Black Eagle exit is single track.

Take Note: VERY popular with mountain bikers. I met 3 runners and 300 MTBs! No water that I could tell.

Why?: Great views. The contour run makes for good flat milage.