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.