Iron Crown Challenge 2014

The Iron Crown Trail Run takes place in Heanertsburg, Limpopo and is hosted by the Haenertsburg Rotary Club. There is a 5, 10 and 21 km run.

We drove thru' from Joburg on Friday afternoon and it took a little over 4 hours to cover the 360km.
We checked into our room at The Pennefather, our self catering accommodation for the weekend. It is located on the main street and a short walk from the race registration and the start of the race. It consists of 6 double rooms and we had booked them all.

Registration was quick and easy for those of us that had pre-entered online and for those in our party who were entering for the 10km. We were even given 2 age category stickers to wear on our vests. They did have a requirement that we needed to show that we had a road running license or buy a temporary license.

A quick walk thru' 'town' and we were at the Iron Crown Pub & Bistro for dinner and drinks.  Tasty homemade burgers, friendly service and a festive atmosphere.

Festive atmosphere the night before the run

We woke up to a cold Saturday morning and got dressed appropriately. I wore a thermal top under my club vest, an over top and a fleece sweater on top. Leggings and my Loopy wrap skirt, gloves, socks and shoes (we were advised that the terrain wasn't good for sandals), and a buff around my neck and one around my head. But, by the time we had walked to the start, we had warmed up nicely in the sun and most of us discarded at least one layer of clothing.

Dressed for success after removing at least one layer

The race started promptly at 7:30 after a short race briefing describing what fauna and flora we could see out on course and a description of the coloured race markers we would need to follow. Francis and I started the run together and kept a comfortable pace on the jeep track. The climb starts immediately and is steady up to the first watering poing. It lets up a couple of times thereafter with a couple of fast and steep downhills before another climb to the second water point at around 6.5km. Then the single track starts and the climbing is steep, 500 metres of elevation in under 5km. Francis moved ahead of me while i was stopping to catch my breath take pictures and enjoy the view. The single track goes thru' rocky patches, dry grass patches and slippery sand patches, all of which had me watching my feet. I was about half way the first hill when the top 3 finishers came rushing down past us. We stepped off the pathway to give them the track and we were all in awe at the speed at which they were motoring down the hill. There was a big time gap between them and the rest of the field.  I was quite near the back of the field so in my total ascent, I counted just under 50 runners going in the opposite direction to me. I only gave way to about half of them as further up the hills, we were running on wider paths.

The views were worth the climb

I struggled the last 500m to the summit. It felt the steepest and the longest of all the climbs and everybody coming down was running down and saying not far now. I knew it wasn't far because i had been watching the radio beacon the whole time but I also knew that not far could still take me 10 minutes. In reality, checking my Garmin report, the last 600m of distance was a 100m climb and it took me a little over 11 minutes to complete.

I will thrilled to cross the timing mat and then immediately disheartened when told I still had further to go to the turn around point. I walked to the bakkie to be greeted by one very cold but friendly marshall offering a drink of Old Brown Sherry. (There were two marshalls but only one of them was cold). I happily climbed to the radio beacon, officially the highest point in the Limpopo Province and took a couple of pictures. I drank cold water and no sherry. (Up until this point I was feeling very nauseous and had been stopping every now and again to retch. I don't think it had anything to do with the burgers or beer the night before). I even started drinking Powerade in the hope that something in there would help me feel better.

But, I certainly started feeling better when my legs were carrying me downhill and I could do a little running. I am not very brave running down hill trails but I try run when I can. I hooked up with Agnes and we ran down to the end of the single track together. It was good to have some company. What took me 1:05 hours going up, took me under 45 minutes to come down.

Friendly and somewhat cold marshals all along the course

This race is very well marked, marshaled and catered for. What race have you done where there is a table cloth and flowers on the water table?

In the last 7km I ran a bit with a couple of girls from Pretoria and a local man as well as Agnes. But I could smell the finish and ran off on my own. The last bit of the run, going into town is serious downhill and quite slippery before turning right and running to the finish field. I was not the last of my group of friends to finish - Shawn, Paula and Bernie went to great pains to make sure that they were the last. Ian finished well in 3:09 with Judy who won R300 for being the first Masters Lady (the importance of age category tags cannot be underestimated). Francis also had a comfortable finish ahead of me and had ordered the pancakes already!

Everybody had a great run and a festive finish

We had a celebratory drink at the pub, a cocktail at the Holistic Fair in town, followed by a great braai in The Pennefather driveway.

I can't recommend this run, and a weekend away, enough. I rate it 10/10 for an event and it is the friendliest race that I have ever run.

Zebra Lodge Trail Run

After missing the first of my two two planned trail runs for the month of February, I was very pleased to be well enough to run The Zebra Lodge 10km trail run.

We were fortunate enough to be at Zebra Lodge for a wedding on the Saturday and had booked our over night accommodation before finding out that there was a trail run at the venue on the sunday morning. The race flyer had a comment "Athletes must wear shoes!". I was curious about this and was told that sandals are fine, barefeet need protection from prickly plants.

The 10km race started a few minutes after a few people started the long course of about 18km. It was an easy start on jeep tracks, past the accommodation and across the dam. We started climbing the hill that looked worse than it felt and I was pleased with my progress and the number of people that I passed as I ran up and they walked.

When we reached the summit, we turned right and the course ran next to the perimeter fence. I don't imagine anyone, except maybe the lead 10, ran along this section. There were big rocks and sometimes long grass so you couldn't see where to place your feet. We really needed to take it easy here to avoid an accident. I was just discussing the many talents of trail runners with the gal in the photo she my sandal came loose!

This has never happened to me. The knot at the bottom of my sandal completely came off!! I am Not sure if it was worn (I doubt that it was, but I hadn't checked it before the race) or if it pulled off on the rocks. So, there was no way I could carry on without re-threading my entire sandal. Generally, this isn't a problem, I do it at home and am able to burn the end of the lace to make it hard and sharp to get thru' three holes. I sometimes even use a bobby pin to thread and pull thru the lace. So, there I was on the side of a hill with a lovely view, 5km from the start/finish line and I had to re-thread my sandal with my teeth as the only tools. All the people that I had past going up the hill, all past me going down. I was not a happy camper - I didn't want to be last!

When I got my sandal done, I was a little relieved that I could still see the last people to pass me. The others had all crested the next hill and were well gone. I set off determined to catch them up. Not 50 meters further, the right sandal came undone! I couldnt believe this was happening to me. Now I was definitely going to be last! I might even get lost! I was gonna miss the breakfast being served at the lodge! This wasn't fair! Am I supposed to wear shoes now! I started the difficult process of re-threading and tying my other sandal (there's no short cut!) I was a little relieved to hear more people approaching me - it meant I wouldn't be last. They came and went as did two other little groups of people. Now I was sure I was gonna be last! I eventually got my sandal done and even tho' I wanted to get out of there as fast as possible, the terrain made running impossible and I had to go carefully and slowly. I was again slightly buoyed when I heard two more voices behind me - I wasn't last and I wasn't gonna get lost. What felt like forever, the kilometer along the fence actually on took 30 minutes!

Getting to the bottom of the climb and seeing a Marshall was a huge relief. We were now off the border fence and on jeep track and then running thru the bush to the second water point. I could now see runners walking ahead of me which gave me something to aim for. There was also a big herd of zebra, 20 meters from me but they ran before I got my camera out. I ran and I ran and I ran and managed to pass 4 or 5 people. My garmin now measured almost 10km and I knew the end was very near.

I could see the finish at the bottom of the final long climb but I wasn't mentally prepared for the zig-zag detour to actually get there. The final distance on my watch measured 12.44. It amazed me how hard the last Kilometers are when you were expecting to be finished already.

All in all, a good trail run. I would run at this venue again with these organizers too.

My hot body and dirty feet welcomed a cool refreshing dive into the pool at the lodge, followed by a buffet breakfast!

 

Still sick and NOT running

 So, on Friday afternoon, I confidently posted that is would be back on track on the weekend, ready to run a trail race on Sunday. It wasn't to be ... I have only done 18km for the whole week!!

 We had an awesome dinner at our house on Friday night with 4 of my dear running friends and their partners. We ate well and some drank really well. It was a late night (the latest that I have had in longer than I can remember which has made my oldest daughter really proud). I wasn't sure that I would wake up early enough to meet the girls for a run and I think I they had me almost convinced that since I wasn't fully recovered, I should rest. When I did wake up on Saturday, my chest was closed tight and running was not an option at all. In fact, neither yoga nor Pilates was an option and I was really mad!

I had almost no voice, which my family quite enjoyed, and it felt difficult to breath. So, I faced the reality of another day of forced rest. 

Off we went to movies. Ian and I saw a great SA movie called Material and I highly recommend seeing it if you are in SA.  For me it was about following your heart and risking cutting off your family and friends in that pursuit. I laughed and I cried and I walked out smiling! 

I am sick, sore and frustrated!

 WHy is it that REST is a four-letter word for runners? Charmaine from My Life's a Marathon has been "booked off running" for a while and is really struggling to take it easy. I have been experiencing similar frustration because since my half marathon last month my left foot has been feeling sore.

I  was not willing to rest entirely because "I am in training" and can't afford not to do my mileage and I was not willing to rest entirely because I am sure it is a form-issue and I need to correct it while I run. So, I have continued to run through it.

When it swelled up really bad and somebody suggested that it could be a stress frature, i had a mini panic attack. But then I ran a 32km race and altho it was sore, I could run and it didnt swell up again.  It has continued to be achy but hasnt prevented me from running. I wasn't too concerned about finding out what the problem was but rather why I had it which is more effective in getting it fixed. So, I continued running and correcting my form. This week I read about perineal-tendonitis on another blog and thought that might be it, but it isn't. 

In the meantime, I was sneezing a lot on Tuesday night and when I woke up on Wednesday, my nose was clogged. I went out for my usual 8km run and felt fine but after all had gone to work and school, I went back to bed for a couple of hours before getting up to see a client.  By the time I fetched girls from school, done the music lesson run and had our various body parts waxed, I was exhausted, hot, clogged and very irritable.  

I have a head cold and I am too tired to run! 

Forced Rest! 

My thinking says - I would not have elected to rest my foot and so I got sick to force me to rest my foot.  48 hours of no running and lots of barefoot walking around seem to have helped my foot. I am taking loads of vitamins, homeopathic remedies, drinking lots of water, eating good foods and fruits.  I have been told that if you are sick in your head/above the neck, exercise is okay. If you are sick in your chest/below your neck, exercise is not okay. So, I will be going out tomorrow morning for a longish run, my nose is still blocked but my head is not longer clogged and I don't seem to have a temperature. My foot is now rested and should be absolutely fine for my weekend mileage which includes a 10km trail run on Sunday.

 

Hope you have fantastic runs this weekend.

 

My training for the last 3 months

Since my blog post in August, I have run 555 Kms and cycled 195 Kms. This is
made up of 1 trail run, 1 urban adventure race, 6 road running races and 2 road cycling races.

I have set a personal record in the 10 km, achieving my goal of sub-60 with a 59:07 at the Wanderers race at the end of August.

I also set a PB for the half marathon at the Gerald Fox Rockies, going under 2:15 and then a month later I bettered that at Carnival City with 2:09:34.

Our first cycling race.

A running friend of mine wanted to learn to ride a bike and then complete the 94.7 Cycle challenge. I signed up to offer her support. So, I have done a 48km and a 72 Km race and managed both comfortably. I am by no means a real cyclist and I have no intention of becoming one. I am riding my dads old mountain bike with slick tires and I have changed the saddle. I haven't cycled more than 72 kms and I will be completing the race (which is actually 99 kms) on Sunday. It should be fun or at the very least, another experience which I wouldn't have had if I wasn't a runner.

Amanzingwe 11km Trail Race

Alan and I made the 7am, 45 minute drive in cold weather to Amanzingwe, near Hartbeesport Dam.

The start area had a little market going with a sports shop displaying shoes, 2 tents offering compression gear, Hammer nutrition and tent offering taping and massage.

I had signed up to try a pair of calf compression sleeves from www.compressport.co.za and collected them at the tent.  I was measured up to make sure I got the correct size and told that there are no studies showing that there is any benefit in wearing the sleeves during exercise but plenty showing that if they are worn after exercise, there are many recovery benefits.  I did feel a little hot wearing them but that could also be because I had them on under my long NB running pants.  I didn’t notice any benefit while running but can report that I had no calf pain the day after the race but Karen did.  This really doesn’t mean anything since she is the first to admit that she hasn’t been running much and isn’t totally fit to run an 11km trail race. 

Karen arrived just in time for the start and we couldn’t see Val anywhere, even tho’ there were only about 400 runners.  It was Karen’s birthday but I was so happy to see her (I wasn’t expecting her to be there) and I forgot to wish her.  It was only at about 4km that her mobile phone rang and she answered that I remembered and wished her.  I felt really bad for having forgotten her birthday!!  I think I made it up to her later when myself and a few other runners, sang Happy Birthday while we were walking up a very steep incline.

My clean feet at the start, wearing my brand new Invisible Shoe 4mm Connects on their first trail run.

The race had a seriously tough profile and was quite technical which had us walking a fair amount of the 11km.  Karen and I stayed together and chatted, enjoyed each others company and the beautiful views.

Karen very bravely crossed the wall, she hates heights but had no other way to get to the other side.

Our welcoming committee – Alan who finished in 1:25, Gus who did the 5km and Val who finished in 1:33. They had very kindly waited a half hour for Karen and I to finish in 2 Hours. Definitely my slowest 11km.

Karen, Val, Alan and I at the finish, all happy with the days outing.

My dirty feet, that got clean in a shower. 

I did well in my new Invisible Shoe Connects.  They are 4mm rubber soles, just like the original IS.  I got 5 small bruises on my right foot, 3 in the arch, from landing on large and/or sharp stones.  This is not unusual and I was happy with my sandals.  I had been thinking that I might order a pair of 6mm Contacts for trail running but there really is no need. I had no scratches or thorns or anything because my feet are open.  I am slightly wondering if I would go faster downhill if I had a cushioned shoe but even then I imagine I would go slow for fear of falling in which case my shoes or lack thereof would make no difference. There were parts of the course that had me thinking I might need to look at running in minimal trail shoes but nothing about my sandals had me wanting to change.

Another good trail event, well organised and a lovely route – I will be back.

Dinamika Springbok Vasbyt 10.5km Trail Run Review

I ran two great races last weekend, one trail run and one off-road/road race.  I loved them both and am really enjoying the vibe being back into races.

Saturday saw my dad and I travel to Pretoria, to the Voortrekker Monument, “a monument that would stand a thousand years to describe the history and the meaning of the Great Trek to its descendants.  It can be seen from almost any location in the city, as it is seated on a hilltop.” 

It was really cold and my toes were bright red at the start!

There were a couple of announcements made by the race organiser and a prayer said by the local minister before the highlight of the race (at least for me) when the 4 Harvard aircraft flew in and overhead.

The cannon fired, and gave us a huge fright (many people jumped in surprise) and the race began.  We ran onto tar for about a kilometre then onto jeep track.

From here, the climbing started and didn’t seem to end right until the finish.

 

 

 

 

 

 

 

 

 

We ran on lots of different terrain

 

We ran thru’ the fort

Back to the base of the monument past the Remembrance Gardens

To the steps of the monument where there was a very festive “Boeremusiek” band playing – great motivation to get you up the stairs at this stage of the race (500m before the end of both the 10.5km and 25km runs)

Around the monument

And finally to the finish line

I had been chatting to the guys on the left of this photo along the course.  As we neared the finish line, they commented that they couldn’t be beaten by a girl in sandals so I paused to take the photo and let them finish before me

We received a cool medal at the finish but most importantly we got a well-earned square of fudge, which obviously didn’t last long enough to be photographed.

I went back to the monument steps to offer support to those still climbing the steps and to see the 25km runners, including my dad, who was very tired at this stage

 

 

 

 

 

 

 

I loved the history involved in this race, the route, the camaraderie and humour on the track and of course, the fudge and will definitely be back next year, maybe even to do the 25km

		Dinamika Springbok Vasbyt 25 & 10.5km VIEW SLIDE SHOW DOWNLOAD ALL