Monday, March 30, 2009

The Dual: Motutapu Rangitoto Traverse 2009 - Half Marathon

The Dual is now my all-time favorite running race! (Sorry Wild Turkey, you're just not the same without the canyoneering and creek swimming.) Short version is that I ran a 2:44 on quite a tough technical course, and had a great day out on the island.

Long version (with photos) follows:

Sunrise at Devonport WharfI was up at O'Dark-Thirty to catch the ferry out to Motutapu. Weather was looking perfect and there was a nice sunrise going at Devonport Wharf. I'd arrived quite early, so I hit the cafe. There I just happened to run into my friend Derek. He was headed over to Auckland to sail in a regatta. He was on the yacht Thelma, racing around Rangitoto island but I only ended up seeing the regatta from quite a long ways away.

Note to self: Pain Au Chocolat + Large Coffee = excellent pre-race breakfast! :-)

Rangitoto IslandIt's about a 30 minute ride out to Motutapu, so I wandered around the boat taking some photos of the Auckland skyline on the way out. Auckland from that angle is mainly containers and cargo cranes, so nothing worth posting there. There were a couple nice views of Rangitoto on the way in. This shot gives a good idea of the scale of the volcano. The race course runs just around the peak.

Race HQ and Finish Line at The DualOnce we landed on Motutapu, I put my race gear together, stashed the rest, and had a wander around the race HQ. I ran into a few more friends from work while waiting for the start. Speaking of which, in this photo, the start of the course runs straight up that hill in the draw just to the left of the inflatable arch. :-(

Rangitoto in the DistanceThe start of the race was quite packed. It was pretty much a solid mass of people walking up that first hill bit. Given the off-road course, I certainly wasn't planning on setting any PR's, so I just settled in and went with the flow. I managed to snap quite a few pictures through this stretch. In this one you can see Rangitoto out on the horizon. From where we are (about 2km into the course), we go over onto Rangitoto Island, straight up the hill, around the edge of the peak/crater, and back.

Lava FieldsThe first 8 k's or so were all mown grass truck trail through rolling pastures. The instant we crossed over onto Rangitoto island things changed dramatically. We were now running on a road of pulverized lava rock running through a field of not-so-pulverized lava rock. It was quite a long steady climb up to the shoulder of the peak.

Lava FieldsJust after the highest point on the course, we dove into a bunch of lava rock singletrack through the bush. This stuff was extremely technical. People piled up a bit again as there was no way to pass. I was happy just cruising along, but my heartrate recovered quite a bit from the big climb at the pace we were going. Every now and then the trail would widen a bit and people would get a little crazy. I saw one guy take a tumble just ahead of me. He stuck his hands out to catch his fall and got absolutely shredded by the lava rock. I stopped to see what I could do, but he had some friends with him so they sent us along.

I got back to running thinking "Damn, I'm glad I know how to fall." About 5k later, the trail turned back into sort of a road. We were at about the 10k mark and I'd hardly been running, so I picked up the pace quite a lot. Sure enough, at some point I kicked a big tumbling hunk of lava rock and went down. I did a nice shoulder roll, so I took only a couple tiny scratches on my lead hand and a small tap on my elbow, but I must have come up with my weight on one knee because I ended up with a nice hunk of rocked stabbed into my leg just below the knee. I took a couple jogging steps and didn't feel any problems, so I stopped and pulled the rock bits out of my leg. There was a big bloody hole that I couldn't see the bottom of, but not that much was coming out, so I figured I'd be fine to keep going.

My knee felt quite bashed at first, but it warmed up in a minute or two. A kilometer or so later there was a water stop, I chucked a cup of water on the cut and had a look at it. I thought "Oooh, that's not good" but again, the bleeding was surprisingly light, and it didn't hurt to run on, so I thought I might as well keep going. It would probably take just as long to sit down and wait for an ATV evac, not to mention I'd be tying up the ATV that somebody else might seriously need. After that I didn't think about much of anything other than exactly where every footstep was going.

The DualAfter quite a long stretch of lava rock singletrack segments, I was breathing a sigh of relief to be off Rangitoto and back in the rolling  pastures of Motutapu. I didn't even mind the massive gradual uphill. It was actually kind of fun passing up mountain bikers slogging along in their granny gears.

B.t.w. I love how you can see people strung out all along the horizon in this photo. Though it kinda sucks that they're all ahead of me . . . I suppose that's the price of an extremely careful 7 or 8 k's through the last of the lava rock.

This was my favorite photo of the day . . . and not just because I'm almost done with the race . . .
1 Km to Go

Last Km to the Finish This was the view from just the other side of the signpost in the last picture. The last K was pretty much a dive bomb run to the beach. Over the last few k's I'd spotted my friends from work, so I'd been chasing them a bit. I didn't catch them, but they were still gathered up at the finish when I came through.

I drank my sports drink and ate a banana while I chatted with them for a bit, then decided I'd better go see the ambulance guys. They dribbled some sterile water on my leg and said I should probably visit an A&E to have them "whack a few stitches in it". Well yeah, no kidding. ;-)

Ah well, I'm not sure what I was expecting, probably best that they saved their sterile water for dehydration IV use, and no sense bandaging a dirty wound that's clotted up and stopped bleeding.

So I went down to the beach, jumped in the ocean and scrubbed out the wound myself with seawater. :-) I still really didn't like what I saw, but there wasn't anything more to be done about it in the field.

After that I hung out for the after race festivities: lamb burgers, beers, merit prizes, and watching the rest of the racers come in. Ferry's were coming in every half hour or so starting at 1:30 or so, but the queues were really long, so we sat around until about 3pm before we decided to go join the queue. At that point it was pretty clear that there were some logistical issues with the ferry schedule, but we all got off the island by about 5pm.

On the way home I stopped at a pharmacy and grabbed a bunch of supplies, including some steri-strips (3M adhesive stitches). It's been over 72 hours now, the steri-strips are holding nicely, and the leg wound is looking ok. Or at least better than the other minor injuries, which are being treated with my usual regimen of total neglect. So score one for the healing power of seawater. ;-)

Note: stuff to pack in a real first aid kit for Adventure Racing:

  • Good squirt bottle with clean water.
  • Green scrubby pads (still sealed)
  • Liquid Antiseptic
  • Antibiotic cream
  • Big gauze pads
  • Steri Strips
  • Athletic/Duct Tape

But the bottom line is: despite another clumsy injury, it was a great day and a nice workout on an excellent course.

Here the NZ Herald write-up of the event:
Multisport: Scenic Dual attracts full field
And a promotional video from the Organizers (

Technical note: I had tried a little experiment with my iPhone during the race.    I'd downloaded an app called RunKeeper that acts as a little GPS waypoint recorder.  Unfortunately, due to iPhone OS limitations, you can't use the hard screen lock while it's running, or it will stop recording. It has it's own soft lock, so at the race start, I started recording, locked it, and chucked it into the hip pocket on my hydro-pack. Somewhere around the halfway point in the race it seems that my gel-packs in that same pocket warmed up enough to start triggering the touch screen. They seem to have unlocked the screen, exited the app, made 4 phone calls to a 6-digit (fortunately nonexistent) number. They then proceeded to start a new text message and type lots of random keystrokes into it for over an hour. I'm very lucky that was never sent, that would have divided into hundreds of parts. As it was it drained the battery, and took 10 minutes to delete! I'll have to grab a little hard case for the iPhone before trying that again. :-)

Anyway, I mention that because I was hoping to have a map of the route here. Instead here's a plain Google maps view of the two islands. Crude route is Home Bay -> connection to Rangitoto -> Straight up the hill to the volcano's cone -> round the peak and down to Rangitoto wharf -> along the shore back to the Motutapu connection -> back across the pastures to Home Bay.

There's a detailed map on the website if you're really interested. There's some cool stuff on the islands, I wouldn't mind getting back out there sometime soon to check out the WWII fortifications, the volcanic crater at the very top, and the old lava tube caves.

View Larger Map

Thursday, March 26, 2009

Beach Series Race 17 and Upcoming Races

It's been quite busy at work, so I rushed out the door at the last minute on Tuesday. I'd forgotten to check the tide during the day. When I arrived I saw the water right up to the loose sand at the top of the beach! Doh!

I thought "Ah well, I'm here now, might as well do it". So I proceeded to the registration area. When I got in there, I realized that I'd run out of race credits, having only purchased enough to do the majority of the main series. So I headed over to the Top-up table. There I discovered that I didn't have enough cash to top up. I was just about to bail when the woman at the table said "No problem, just bring the rest next week.". I agreed to that, so now I'm committed to running next week, rain or shine, hell or high water. Great . . . teach me to hang around at work. ;-)

Anyway, can't expect much out of the high tide course, I finished 16th, but most of the usual lead pack weren't there. It was a 24 minute slog through loose sand and broken seashells. But it was a nice late summer night for a beach run.

Tomorrow is The Dual 1/2 marathon on Rangitoto Island. With a nice 250m climb up the volcano. Should be fun, I've never been out there. ;-)

Following weekend is the Orewa Beach 1/2 Marathon. It's also my friend Staton's birthday, so this is just a social one (if I can still move at all after The Dual). :-)

Week Time Place Notes
2 23:21 22nd High tide course - loose sand, 3 laps.
3 20:56 28th Low tide course - perfect weather.
4 22:52 28th High tide course - good weather.
7 20:49 21st Low tide course - hot.
822:23 23rd Low tide course - out of shape.
1023:23 30th Low tide course - still losing fitness.
1222:0526th Perfect weather, hard work.
1322:3021st Perfect weather, some loose sand and splashy bits.
Still feeling Sunday's run.
1421:4923rd Perfect weather. Very low tide.
1622:0325th Perfect weather. Very low tide.
1724:2116th High tide course. Perfect weather.

No point in tracking splits this week as it's a totally different course.

Tuesday, March 17, 2009

Beach Series Race 16

Last night was the last official race in the Beach Series. That said, due to daylight savings time and good weather, they've decided to add two "bonus races" for the next two Tuesday nights. They're pretty much the same event, but they're done tracking points for the series standings. Speaking of which, I ended up ranked 4th (out of 45) in men 30-39 in the final standings for the series. I'm 16th in the male standings for the beach run (out of 185).

Last nights race went quite well. It was perfect conditions again: warm with very low tide. I was running quite late, so I didn't squeeze in any warmup. I still ran fairly well: 22:03. Slightly slower than last week, but I didn't push too hard.

Week Time Place Notes
2 23:21 22nd High tide course - loose sand, 3 laps.
3 20:56 28th Low tide course - perfect weather.
4 22:52 28th High tide course - good weather.
7 20:49 21st Low tide course - hot.
822:23 23rd Low tide course - out of shape.
1023:23 30th Low tide course - still losing fitness.
1222:0526th Perfect weather, hard work.
1322:3021st Perfect weather, some loose sand and splashy bits.
Still feeling Sunday's run.
1421:4923rd Perfect weather. Very low tide.
1622:0325th Perfect weather. Very low tide.


LegLast WeekThis Week
Start to South End4:074:01
South End to North End5:295:40
North End to South End5:415:43
South End to North End5:255:32
North End to Finish1:071:04

Sunday, March 15, 2009

Flickr, Tumblr, and a Tumblr Badge Widget for Blogs

I've really been loving Tumblr lately. It's been making my photo publishing workflow a lot simpler.

Here's the typical process now:
  1. Take a bunch of photos.
  2. When I get home, pull out the memory card and import everything into Picasa.
  3. When I get time, flip through the photos in Picasa. Delete crap ones, Star the good ones, tag others for repair or editing later.
  4. Select the Starred photos in Picasa and hit the Picasa2Flickr button. This little guy is a huge win. It basically just chucks all the photo file names onto a command line for the Flickr Uploader. You can set titles, descriptions, and tags as a batch.

Now here's where Tumblr starts to come in handy. I've always been tagging some of my favorite photos with "BlogBadge", which causes them to be eligible for appearance in the random 10 photos that go in the Flickr badge in the right sidebar. That thing uses the Flickr API, a bit of script and a bit of CSS, but I've forgotten how I originally did it, so that's a whole other post for later.

Anyway, I configured Tumblr to subscribe to the RSS feed for "BlogBadge" tagged photos as well.
So Tumblr will pull in the photo, it's title, and description. I've then set up Facebook to pull the Tumblr feed. So that saves me the trouble of cross-posting photos to Facebook.

Now to save the trouble of posting tiny little "here's what I did last weekend and a couple of photos" posts to Blogger, I created a little badge widget for my blog sidebar.

Tumblr provides a basic script to pull badge HTML, but the images are full size.

<script type="text/javascript" src=""></script>

I've whipped up a bit of CSS to cut down the image size, tweak the colors, and contain the Tumblr post text into a sidebar box. Just stick the following in your stylesheet, or in a style tag near the widget script.

width: 110px;
height: auto;
float: right;
margin: 7px;
border: 2px black solid;

margin-left: -50px;

font-size: x-small;
list-style-type: none;
width: 210px;
padding: 7px;
margin: 5px;
overflow: hidden;
border: thin black outset;

So from a simple batch Flickr upload, I've now covered both my Blog and Facebook, and the photos are available via iPhone. Which brings me to the main reason I love Tumblr: their excellent iPhone app.

From the dashboard of the Tumblr app, I can post any photo from the iPhone, and using CoolIris or Flickr mobile, I can pull any Flickr photo into the iPhone. Which means that I can do simple photo updates easily on the bus ride to or from work every day. Much more pleasant than messing around in Blogger (which is quite painful from the iPhone).

Tuesday, March 03, 2009

Beach Series Race 14

I had a good race last night, but it probably had as much to do with the course, as anything. I was about 40 seconds faster than last week, though that's not saying much, the course was a mess last week, and I was out of breath at the start. Last night the tide was the lowest I'd seen, so the lines between the two ends were a lot closer to straight. Anyway this was my fastest post-holidays race, but still about 60 seconds slower than my fastest pre-holidays time. I suppose there's just no substite for running several times a week.

As I expected, I've moved in to 4th place in my age group for the series total points. I'm about 70 points behind the 3rd place guy, and about 50 ahead of the 5th. I've never beaten the guy above me, and we've both got 10 good races on the score sheet, so I think we're pretty much settled into our final ranking. Bummer, one of those Flight Centre travel vouchers would have been nice. ;-)

A couple interesting things were going on last night. Just as the race was winding up (luckily for the kayakers) a fairly large cruise ship was leaving the harbour and passing between Takapuna beach and Rangitoto Island. Just my luck, my camera batteries were dead when I went to grab a shot of it with all the kayaks in the foreground. Ah well, I'll repost one of the photos from the series site here when they go up. I'm guessing there'll be at least one shot that's pretty close to the one I wanted to take.

There was also a TV crew there filming something for Sky TV and TV One. I thought I heard them say something's airing on TV One on March 22nd. That's a Sunday, so it might be a profile of Rob Matthews a blind guy who did the swim last week, for the TV Show Attitude?

Not sure what the Sky TV thing would be, but there are a half dozen or so current Olympic team members who show up every week. Could be some background sort of footage for anything on any of them.

Week Time Place Notes
2 23:21 22nd High tide course - loose sand, 3 laps.
3 20:56 28th Low tide course - perfect weather.
4 22:52 28th High tide course - good weather.
7 20:49 21st Low tide course - hot.
822:23 23rd Low tide course - out of shape.
1023:23 30th Low tide course - still losing fitness.
1222:0526th Perfect weather, hard work.
1322:3021st Perfect weather, some loose sand and splashy bits.
Still feeling Sunday's run.
1421:4923rd Perfect weather. Very low tide.


LegLast WeekThis Week
Start to South End 4:044:07
South End to North End 5:505:29
North End to South End 5:485:41
South End to North End 5:425:25
North End to Finish 1:041:07

Not too much to say about the splits. I went out fast again, but I was well rested at the start this time, so I held the pace together this time. I don't recall feeling slack on that middle leg, so that may have been headwind, or it may have been that it's tougher to pick out the best line on that leg with the majority of the run field in your face on the first run back. Anyway, happy with the race, going to be damn tough to improve on this one next week. Need to get at least two good workouts in between now and Sunday.