The Best of Times - The Worst of Times

Jerusalem Marathon 2012

March 16, 2012

This was my slowest marathon - and I had a blast running it. I stayed overnight opposite the start/finish area, but almost contrived to miss the start. There were about 900 starters (2500 in the 1/2 marathon and 4000 in the 10k), and I made it to the back of the start just as they were firing the gun. The weather was wintry – showery and strong wind gusts with a temperature at the start of about 7C (45F). So I decided to take advantage of my overnight proximity to the start line and not towait around in the cold and rain outside. I left the apartment quite late and headed down to the tunnel which goes under the road nearby and into Gan Sacher. Unfortunately when I got there – I found there were barriers and soldiers who notwithstanding my pleas that I was a marathon runner and my start was in a few minutes – refused to let me pass! I ran (quickly!) up towards another entry point on the corner of Bezalel but I wasn't allowed in there either! By now panic was setting in as I headed up to the Supreme Court where they finally let me in and I was running (very fast!) as the clocked ticked over to 7am and the start time. I stripped off my 2^nd layer as I ran – and gave up the idea of handing in my bag to the appropriate place - instead I found someone walking back from the start area and shoved it into his hands, told him my race number and "hoped for the best". As I approached the back of the start line from about 200 meters away I heard the race announcer say – We'll count down from 5…" Luckily the start had been delayed by a couple of minutes – and exactly as he reached "zero" I joined the back of the ranks! I settled into a decent rhythm on this hilly course – about 600 meters of ups and downs - in my estimation that's worth at least a 10 minute difference compared to a "flat" course.

The start was at 7am but there was good support on the streets even at this early hour.

It's a stunning course with the climbs offering vistas of all parts of this ancient city. At about the 10k mark I was joined from behind by Ian, one of my clubmates, and we proceeded to run side by side and to enjoy each other's company.

I was steadily taking in gels, salt and water, and felt comfortable - averaging about 4:45/km (7:40/mile) pace. We headed up on the climb to Mount Scopus and ran a circuit of the university campus there heading into very strong winds at one stage. We were laughing and playing off the crowds. One of Ian's friends handed him a block of chocolate... Ian tried a piece and then threw the rest to a group of puzzled soldiers… We headed back downtown and through the Old City and negotiated some slippery cobblestones.

So far the rain had been sporadic, light and even refreshing - but at around 29k we were hit by a hailstorm! More laughter and shouting on our part - it was great to be sharing this run with a friend - and the support on the sidelines was terrific even through the hail.

We headed up to a well known promenade and Ian started inching ahead - I still felt good and stayed in contact - we had a brief out and back from 34k to 37k and I saw that we had closed on some of the runners who were ahead of us. At the turnaround at about 35.5k I was 9 seconds behind Ian - but just about there I felt a sharp pain in my left soleus and had to slow a bit. The pain got worse - I tried sucking a salt tablet and changing my stride. I stopped to stretch it out and returned to running - it still hurt but I was able to continue - but from here in Ian powered home and ran a great negative split passing quite a few runners in the last 6km including 2 age groupers in the last few hundred meters which gained him 3rd place (50-54) out of 105 and 42^nd out of 815 finishers. He finished in 3:22:01 (we passed halfway in 1:41:18) and I fnished in 3:27:32 - 8th in the age group, and 59th overall.

Even though I picked up a slight injury towards the end and didn't finish as well as I had hoped, I thoroughly enjoyed this race. The organization was first class, the course was both beautiful and challenging – a true mirror of all that the city represents. The Jerusalemites came out in force to cheer us on – even in the nasty weather – running down Rechov Yehuda reminded me of the cyclists negotiating the crowds in the Tour de France! L'Shana Ha'ba'a Biyerushalaim! Next year in Jerusalem!

Sovev Emek 62km 11/11/11

Sovev-Emek 62km Ultra Marathon

11-11-11

I approached this race somewhat uncertain, with a few question marks hanging over my head. I have had some tendonitis in my right ankle over the last year. Around this time last year I took a few months off – had lots of physiotherapy and went to see an orthopedist who specializes in feet. He gave me an injection which helped for a few weeks, but the pain returned. Using a series of stretches and strengthening exercises I managed to return to a reasonable level of training. I ran the Jerusalem half-marathon in March – which was a great event and several other low-key races. Towards the end of the summer we moved from Jerusalem to Efrat. My commute to work is now longer and more tiring – getting out to run in the evenings is harder – I haven't run many weeks with over 50 kms mileage. However – I did manage to get out every Friday for a long run. Starting before our move on the trails around Jerusalem, and over the last months around our new home – runs that built up from 20 to 30 kms and beyond. I really enjoyed these runs – meeting new runners, new trails, breathtaking views, watching deer bounding down the mountainside at breakneck speed, watching my (new and first) Garmin watch clock in at 1000 meters. Not too many other midweek runs – but a couple of times I upped the pace a bit and found the results pleasing. I was all set for a big push during the Succot holiday – about a month before the race leading up to the longest pre-race run – 40km and "the taper".

On the Sunday of Succot I played in a cricket match and managed to strain my hamstring in my left leg. OK. No more running during Succot. Stretches and strengthening. A longish run where I had to walk all the uphills. A shorter run where I couldn't generate any pace. But 2 weeks before the race I did manage a decent 34km hilly run – not quite 40km – but hopefully I would be able to complete the race, although, unusually for me, I had no good idea of what pace I would be able to run.

Unlike my 3 previous ultra marathons, this course had aid stations every 5 kms with water, isotonic drinks, and various food. I didn't like the idea of having to stop to drink – but running without a backpack was tempting. I decided to compromise. The run was basically 2.5kms out then 2 loops of 28kms and 2.5 kms back. I brought a bag along which the organizers would have waiting at the aid station at the half-way mark. For the first half of the race I would drink at the aid stations – for the second half I would use my hydration backpack with 1.5 liters.

I arrived at the race start at Kibbutz HaZore'a at 4am. It was freezing cold – colder than when I had left home 2 hours earlier. The 92 km runners had started at midnight, but the only person around was 1 of the runners who had dropped out of that race. Shai, the race director and some volunteers arrived to hand out the race numbers and timing chips around 5am ahead of our 6am start. I davened and got ready. In my race shorts pockets I was carrying dates, salt tablets, sugar jellies, compeed plasters (in case of blisters) and 2 ibuprofen tablets. The race started out on time as the sun rose. In my past ultra races I have always started conservatively , not worrying too much about runners ahead of me. Generally I have had enough in reserve to pass lots of runners as the race unfolded. In my last 50km race I used these tactics and came home strongly and finished fourth. I wondered afterwards if I should have tried running faster earlier to keep in closer touch with the leaders…

With the start most of the worries and concerns quickly disappear – the legs feel OK. One of the runners, Ariel takes off ahead but I am left in a group of 7 or 8 runners – the pace is solid – probably a touch faster than I would like – but I decide to stay in contact. On the uphills some of the runners pull ahead, but I catch up and pass them on the downs. We are not running as a solid group but staying within eye contact – I am moving between 2^nd and 8^th place. We arrive at the first aid station at around 6km – manned by smiling, helpful volunteers. I stop to drink a cup of water and a cup of isotonic drink – some of the others don't stop and pull ahead. But I am able to catch them back up and so we continue until around 20kms. A lot of the trail is very rocky – we try and navigate between the rocks or to run on the side of the trail where it is less rocky…

Udi has pulled ahead in 2^nd place now and Gavin and Benny speed up – I realise that it is too fast for me – so I let them go. I am left with Amir and Eyal and fall back to 8^th. We are still averaging about 5 mins/km pace. The ball of my left foot is really hurting from all the rocks – I try landing more on my heel or curling up my toes but it doesn't help. I take an ibuprofen tablet and the pain subsides a few minutes later…As we approach the half-way mark I pass Eyal. At the half-way aid station I find my bag – take out a banana and some Pringles and put on my backpack. I feel good and quickly come up to and pass Amir.

I now feel good and I'm running at a good pace. I search the way ahead for Ilan in his blue shirt – there are lots of runners from the 32km race coming towards me – but no one ahead. After 8 or 9 kilometers I see Ilan ahead. As I get closer I see that another runner has a problem and has stopped to walk. I pass them both and now I'm in 4^th . But I hear someone behind me – it's Benny – how is he there? He comes up to me and explains that he was sent the wrong way at one of the aid stations and ended up running in the wrong direction. He has now caught us back up – and we end up running together and catching Udi at around 44kms. We are now 2^nd and 3^rd . We run together for a few kilometers – but I start feeling nauseous and Benny pushes ahead. I look behind and see that there is noone there. At the aid stations I drink more water, splash water on my head and face – by now it's quite warm – and take some more salt tablets. The nausea subsides, but now the ball of my other foot is really hurting. Another tablet. I have slowed down, but I'm still running a respectable pace. Still no one threatening from behind, so I settle on steady running with no big push – don't know if I could have pushed harder given my lack of training and the early fast pace.

I cross the finish line in 5:25 – 2:33 for the first half and 2:52 the second.

Ariel won in a very good time of 4:41 and Benny finished in 5:18. After checking the results I saw that every runner (59 finishers) ran positive splits (2^nd half slower than first). Ariel had the lowest split (5 minutes) and I had the 7^th lowest. Three runners who started behind our group came through to finish ahead of all of the runners except for Ilan who finished 4^th .

Overall a very well organized race – great credit to the race director Shai Hazan and his eager band of volunteers.

Mountain to Valley Relay, April 2010

Mountain To Valley Relay, April 29-30 2010, Israel.

This is a 24-stage relay race for teams of 4, 6 or 8 runners, covering an overall distance of 210 kms. There were 62 teams of 4, 46 of 6, 103 of 8 and 3 2-person teams, and 15 ultra runners who were running the final 127 kms of the course. Additionally there was 1 Brazilian runner who was starting the night before and attempting to cover the full distance. The race start was on Thursday with the start times staggered from 7am until 4pm according to the quality of the teams, with the calculations being made such that all the teams would finish on Friday morning between 6 and 10am. More details are available from the race website http://www.mountain2valley.org/
This year's experience was totally different from last year's. Last year we were a mixed group of runners from our Jerusalem running club. An 8 person team divided into 2 units and 2 cars. We had a wonderful time and an unforgettable experience. But it wasn't competitive. On my 3 legs I gave my full out effort, but this year I wanted more. By the end of last year's race I had decided that next time I wanted to be in a competitive 4 person team.
Leading up to the registration for this year's race (which filled in a couple of weeks!) I approached some of our club runners and we formed a veterans (over 40) 4 man team. Our club coach Herve, Dudik and Shimon. Ian agreed to be our reserve runner, and in the end came very close to joining us… Dudik ran with us in last year's team, but for Herve and Shimon it was all new…
In the weeks before the race Herve had not managed to get back to his usual self. He was carrying a few niggling injuries but was determined to compete and not disappoint the team. All 4 of us joined a night training run 2 weeks before the race – two 10km legs with a 90 minute break. Everyone had organized all their night equipment. On the Friday before the race Shimon dropped a bombshell on the club website. He had a nasty fall on an easy run and had badly hurt his knee. I called him and we agreed that he would rest and ice, and we would decide at the Tuesday training session (2 days before the race). Meanwhile Ian was on full alert.
Tuesday. Shimon is jogging comfortably on the grass, but not looking fully confident. Dudik calls us all together and pulls out the surprise that he has prepared – Team shirts – that was the turning point for Shimon, and he is IN.
Thursday. I collected everyone in my car and we headed up North. In the second half of the journey we start passing places that we would be returning to during the race. As we near the start we start passing cars with race flags and also some runners. Our start time is 4pm. The final start time of the day. That is because we were considered a "fast" team. Herve runs about 32 minutes for 10K, both Dudik and me 38-39 minutes, and Shimon just over 40 minutes. We arrive at Nimrod's castle in the Golan Heights an hour before the start. Our main competition is starting at the same time. Our clubmate Danny and his team who are defending their win from last year. The race organistaion is first class. We receive a wrist bracelet and an ankle chip which must be passed from runner to runner at each station. The first leg is 6.3kms all downhill on the road. Herve is our first runner and we decide to leave and wait at the next station before the start. I am the third runner, after Dudik and before Shimon. During the first 2 stages I have a strange surrealistic feeling as we drive from station to station – as if the race hasn't yet started…Herve arrives at the first station in about 19 minutes! Dudik takes over and we drive on to the next stop. Kibbutz Snir. Shimon, Dudik and I are sharing the driving. We also have a navigator nominated for each leg, and the runner who has just finished his stage has a "free" leg to rest, recover, change clothes, and eat and drink. As I wait for Dudik I run a short warmup and stretch in the shade on the grass. The weather is pleasant – around 24C (75F). Last year we were sweltering in 35C (95F) heat. I am happy to see that Nachshon, the runner of the fastest 4-person team (non-veteran) has passed Dudik – that means that Dudik is running a sensible pace. Herve has given us a handy lead on Danny's team, and I'm hoping that Danny's co-runners will push themselves to catch up. That should work to our benefit towards the end…Dudik finishes his leg and I set off on a relatively easy 6.7km leg which starts downhill on the road before heading off on some flat trail. I see that Avidov from Danny's team is closing on me. I finish a few seconds ahead of him in about 26 minutes. Shimon is also running at a sensible pace, and their last runner passes him and finishes a couple of minutes ahead of him. Herve takes off again and regains the lead for us. Their second runner closes on Dudik, and I start my second leg with my headlamp on as the light is starting to fade. The leg is 11 km mostly flat and Avidov gradually catches up to me and we run together for most of the leg. Towards the end he pushes forward, as I finished the leg in 43 minutes.
Our team is working well together. Driving, navigating, eating and drinking. There's no time to rest. You finish running and by the time you have recovered, eaten a bit, and with the driving and/or navigating you are very soon getting ready for your next run. Shimon finishes his 2nd leg and we are again about 2 minutes behind our rivals. Herve takes off, but he is noticeably struggling. On this shorter leg he doesn't manage to pass Danny and the gap has started to widen. By the time Dudik finishes his next leg, where he had a fall but recovered, the gap is 6 minutes. I start my next leg which is again almost 11 km and has some tough climbs – altogether 470 meters of climb (1540'). Using my "ultra" tactics on some of the steeper climbs I switch to "power" walking. One of the runners who was from a team that started 30 minutes before us and we have passed catches up to me, and we run together. The combined effects of night, climbing and the mounting kilometers bring me to the changeover in 58 minutes. During this stage I turned over my ankle slightly, thankfully with no ill effects, and almost slipped off the path. The last 200 meters was a steep downhill and as I handed over to Shimon I heard one of the other runners say that there was a difficult drive to the next station. I trudge back up the steep 200 meters and tell Dudik to start driving immediately. At the beginning of the race we said that we would give the runner who finishes a stage a few minutes to stretch before taking off, and at every stage we had all our team waiting for the incoming runner and helping with the changeover. By now, everyone was tired and the driver and navigator were usually waiting in the car, maybe catching a few minutes of sleep. The three of us are in the car as we drive past Dir Hanna and through the village of Arabe. Oi Arabe! We were in trouble. The most complicated instructions of the race were on this drive. We were to pass through 3 traffic circles, and look for various statues, and find an electricity pole in the middle of the road…we got lost! We were not too foolish though, and worked out quickly that we must turn back to the last known landmark. After several tense minutes one of the locals pointed us in the right direction. We were hoping that Shimon wasn't running his 7.3 kms too fast…But he was…Shimon arrived at the station, and team 443 is nowhere to be seen. He shouted out Herve again and again – no answer from the dark. He asked the volunteers – thinking that perhaps Herve had left without waiting for him… he spent what must have been the longest 5 minutes of his life shouting out and trying to work out what had happened. We turned up 5 minutes late, and Herve set off without having time to put back on his reflective jacket.
During the last few stages we had caught up to another 4some from our club who had started 90 minutes before us. It was good to see them and share some mutual encouragement and experiences. Our club also had an 8-person team but they had started at 11:30 and we weren't likely to catch them. Herve finished a flat long leg – the longest in the race of 13 km. He didn't look good. He was complaining of severe pain in his quadriceps muscle and not running freely. But we didn't really have time to worry about it. Dudik set off and after the Arabe fiasco we set off quickly for the next stop. Dudik finished his leg and I set off on my next run – 8.7kms. It was a leg that I had run last year. During most of my legs I manage to catch 2 or 3 runners. All runners have to wear reflective jackets and flashing red lights behind at night. The flashing lights present targets, and I try to gradually reel them in. There are excellent signs with sticklights – sometimes I mistake the sticklights for runners…After a few kilometers a runner catches me from behind. I am happy to run together with him as my headlamp does not give great light. I finish the leg in about 43 minutes. We have now fallen about 20 minutes behind our main rivals. Shimon sets off and Dudik tells me that they had some problems with the drive on this leg also, but thankfully found it in time. Shimon is running a relatively short leg – so we set off straight away not wanting any Arabe recurrences. But on this leg Shimon takes a wrong turn and is delayed by some minutes – apparently some of the local kids had taken some of the signs as souvenirs…I only have 2 remaining legs to run. A hard leg that I ran last year of almost 10 km, and then an easy short leg of 5.6 km to finish off. The finish is approaching…Herve is waiting for Shimon – he looks tired, cold and tense. Shimon comes in and Herve sets out. But Herve is limping badly and barely moving. I watch him as he stops to stretch. He continues but after 2 minutes calls me on my cell phone and tells me that he thinks that he can't continue. Dudik has just finished his "big" meal. But according to the race rules if a runner has to withdraw the remaining runners must continue in their set order. That means that Dudik must run Herve's leg, me the next leg then Shimon and back to Dudik – our "awesome" foursome just became a not so "fearsome" threesome…And looking at the stages to come I see that instead of 15kms in 2 legs I will be running 32kms in 3 legs including the tough final leg. Herve hobbles back to us. Dudik starts getting ready while I go to inform the race volunteers about what is happening.
Dudik sets out and we proceed to the next station where we meet some friends from the Bet-Shemesh running club who are running 4 4-person teams together. Throughout the race I have made sure to keep up a steady intake of food and drink. After each leg I would eat a banana. I also had some pasta with tuna and vegetables, yoghurt, pretzels and chips. I'm starting to feel a little nauseous now. This can sometimes be a sign of dehydration. I try and drink more water and start taking salt tablets every 30-40 minutes. Dudik arrives after a difficult leg – not surprisingly he has also suffered from a side stitch. I set off on the next leg – Herve has given me his headlamp which is much better than mine and gives me a lot more confidence in the dark. I pass a couple of runners and climb up towards the famous statue of Alexander Zaid. From there it's a descent into some fields. The last 2 kms of this 10.2 km leg are on the road – I complete the leg in 58 minutes, and we are now 45 minutes behind Danny's team. Shimon sets out on the hard stretch that I was meant originally to run. We continue in the car to Ramat Shofet – we are now entering the area where the annual ultra races are run, so I know it well. Shimon finishes his tough stage and hands over to Dudik in the first light of a new morning. There is a chill in the air, but what a relief to think that the next stages I can run without fear of falling and without a headlamp. Dudik has a relatively short stage, so we hurry to the next station at near Kibbutz Hazorea to wait for him. At every station there are smiling volunteers. Some of them have been here most of the night. Shimon brought with him a gas burner to prepare coffee, but we never had time to set it up. So here, as earlier he is offered a few sips of coffee from the race volunteers. Here there are also some sweet biscuits, but I still can't eat anything. Dudik arrives and I set out on a long, flat stage. I shout out to Dudik as we're changing over to check our times because I remember that the race website said that they would close the 2nd last station at 8:15 and the last station before the finish at 9:00. I set out just before 6:15. I told myself I had to finish the 11.5km in an hour, so that Shimon would have an hour to complete his next stage of 10.6km. As I start I feel stiff and slow. But gradually I free up my muscles, pass the usual 2 runners (why is this always at the beginning of a stage?) and pick up the pace to what felt like 5 mins per km. (8 mins per mile) I run like this for about 35 minutes, and hope that I've run about 7kms. It gets a bit harder and I slow down, but only slightly. What a great feeling to see the 1km to go sign. As I approach the changeover I see Shimon from afar and he's not quite ready. I shout out to him and he runs over to the changeover point. I've run the stage in 62 minutes, and I tell Shimon that he has an hour to finish the stage. We have a very short drive to the next station while Shimon runs a loop. Dudik and I go over to the volunteers to explain that Shimon should finish by 8:15, but we might need another few minutes. They tell us that they have received instructions to keep the station open until 8:30! But Shimon doesn't know that… I take advantage of the long break to say the morning prayers – I'm not sure what time I'll arrive at the finish, and I will try and sleep a little there before the drive back home. Rona is helping Herve with some stretches on his injured leg. Their 4some has much more serious time issues than us. They won't make the cutoff. But both Harel and Rona say they don't care. They have run 180kms and they are going to finish the 210kms – even if the volunteers fold up their tables and close the stations.
Shimon finishes his stage in 57 minutes! Dudik sets off and we proceed to the last station at Yifat. Dudik again has a short stage, but again there is a problem with the signs, and I set off on the last stage just before 9:00. Now I am really stiff and I can't shake it off like last time. There is a runner who has started just ahead of me and he opens up a gap. I do improve a little as I continue. This leg has some serious climbs. On the steeper sections I revert to power walking. There's a runner behind me and he continues running and slowly passes me. I reach the peak of the mountain and start the descent into the finish at Timrat on rocky stones which make running difficult. Just as I pass the "1km to go" sign Shimon calls me to find out how I am going. Soon enough I see him waiting to accompany me on the last 800 meters. Herve is waiting near the car and shouts out some encouragement. David from our 8-person team joins in and as we cross the finish Dudik is waiting with the rest of the club runners. I finish the 10.6km stage in 74 minutes.
Our overall time is 18 hours 11 minutes which averages out to 5:12 per km.
The first 8-person team finished in 14:48, the 6-person in 15:21 and the 4-person in 15:36.
Danny and his veteran 4-man team finished 7th overall and 1st veterans in 16:44. We were 26th overall, 10th among the 4-person teams, and 2nd in the veterans. The first 127km ultra runner finished in 14:36 and the Brazilian managed 170km and had to shorten the route due to gastric problems.
Photos: http://picasaweb.google.com/antwall7/Hasolelim_Vatikim

50km Trail ultra marathon

50km Ultra Marathon Ramot Menashe, Israel
5 March 2010

Two weeks before the race we travelled to England for 10 days. On Sunday, 12 days before race day I participated in a 6 mile road race with some decent hills. I enjoyed the race and did well. I felt good. But in the following days I noticed a serious pain in my left foot. It was most likely the same place that I had felt a very slight twinge in some of my long runs back home. On those runs it never bothered me and I never felt anything after the runs. In the days after the race it was very painful – it bothered me a lot when I was walking. So – I took a few days complete break from running – I was tapering anyway and the runs weren't critical. Gradually it improved, but didn't disappear. On Friday, a week before the race, I went out for a 45 minute run on a muddy trail in London. I hardly noticed the foot and it didn't stop me from running normally. We left England on Saturday night, back in Jerusalem for the Purim holiday, a couple of bike sessions, 40 minutes on the grass on Tuesday, and on Thursday afternoon we (me, my wife Michal, and our youngest daughter Noa) were heading up North.
Our third year in a row. Two years ago I ran the 60km race, last year the 80km race, and this year I was planning to up the ante to 100km (Each year the longest distance has increased). But I had a nasty fall on my bike a couple of months ago which cut out a few weeks of training. I guess that I could have finished the 100km, but I think I made the right decision to opt for the 50km race. We spent the night in a bungalow on a nearby kibbutz guesthouse. I arranged to meet up with another of the 50km runners at 6:25 the next morning. Michal and Noa would arrive later.
Last year I only managed 1 hour's sleep the night before the race. I was really tired this time and fell asleep early at around 8:45. Michal and Noa were in the other room. I woke up at 1:30 – understood that that was it for the night, but hey – 5 hours sleep before a big race – I'll take that anytime! I turn my thoughts to all my friends who are getting ready to start the 100km race at 2:00. Mixed feelings of wanting to be there, and realizing that I took the sensible approach…I read a little, drink, eat my traditional pre-race meal of a roll with lots of jam (jelly for the Yanks), get dressed, check that my "race ready" shorts have their pockets filled with all that's required, voltaren gel on the foot and knees just in case, sunscreen, daily prayers and out the door.
The race start which is also the point that we return to after each loop is about 15 minutes off the road in the middle of a national park. We pass a couple of the 100km runners along the way and take note of some of the arrows that will direct us. Organised parking and a 300m descent to the start point. Within a couple of minutes I have my three race numbers – front and back of the shirt, and 1 for my bag which I place in the tent.
I venture out to check the directions for the start of all the loops. A chat with the timekeepers to verify that the first of the 100km runners have not yet completed their first 50km. Their second 50km is the same 50km that we will run. I calculate that they will be passing through soon. I meet Asaf who is waiting as a pacer for Aviv, 1 of the 100km runners. And now we see the lead runner approaching – no surprise here – it is Eilon Brachfeld – the winner of last year's 80km and the year before in the 60km race. But Eilon is running together with another runner, Amit Zeissel, who finished 4th 2 years ago in the 60km race. All the waiting 50km runners and the event staff cheer them on, as they come into the tent to refill their drinks and grab some food. They have run 50km (later all the Garmins indicate it was 52km) in 5:20 and set out almost 40 minutes before our scheduled start at 8:00. Amir the 3rd place runner came through 12 minutes later, followed 6 minutes further behind by Aviv, Levi and Gilad. As I went out for a final pre-race "pit-stop" I saw the 7th runner approaching. We had our pre-race briefing and right on time we were off with the 7th runner coming in as we were leaving.
The start was uphill. A sign of things to come? I saw Ran Shilon take out his walking poles – later I saw from the photos that there were quite a few runners with them – I don't remember seeing them in past years. I see one of the good runners – a top local triathlete at the front of the pack – I don't recognize any of the other frontrunners. But it's clear to me that they are running too fast. I let them open up a gap – count carefully how many are ahead of me, and find myself in 10th place out of the 90 that started. In the 1st kilometer I pass Ran and another couple of runners as the dust settles. That puts me in 7th. A runner pulls up to me from behind, and we switch positions as he pushes the ups and I pass him on the downs. I introduce myself – he is Mordy. I discover that it's his 1st ultra – and tell him that it's a good idea to hold back a bit in the 1st 2 loops and save some strength for the final loop. He tells me that he'd be willing to settle now on his current place. We are running 7th and 8th. I tell him that if we run sensibly there's a good chance that we'll catch some of the runners who have gone out too quickly. He continues to press forward and slowly draws ahead. This was at about the 4km mark. I won't meet another of the 50km runners ahead of me until about the 33km mark…I continue at my pace. It feels comfortable but steady. I'm careful to drink from my sports drink every 10 minutes. The forecast is for a warm day in the mid 20's (mid 70's F), but so far it's relatively cool in the early morning. We come to a water crossing – no way around so it's straight through – the water is up to our knees. I'm running this year with my La Sportiva trail shoes – in past years I've run in regular Saucony shoes – as I emerge on to dry land I'm starting to squelch and I remember what I think Dot said once – that the trail shoes are so well sealed that sometimes it's hard for the water to escape – oh well – not too bad – although I can feel a little grit there also – but nothing that's going to make me stop – maybe at the break in between loops…I pass some of the 100km runners – Gilad, Levi and Aviv and a fair bit later also the 3rd place runner Amir. Only the 2 leaders are ahead of me. We are following red arrows on this loop – it's well signposted, but at one junction I see the arrow has fallen on the ground and I'm not sure whether to continue straight on or turn right. I wait about a minute for the runner behind and he reckons that we should continue straight. And he was right!
I make it in to the tent after 20kms in 1:50:25 – that's just a touch over 5:30/km pace. I didn't time my stay in the tent – but I was quite quick – Fill up the hydration pack with my sports drink, get a banana from 1 of the excellent helpers, a few gulps of water and water over my head and I'm back out after about 1:45 minutes. Since I'd drunk some water I took a salt tablet (Saltstick) and from them on took 1 about every 45 minutes. I also had some jelly beans on me that I ate from time to time and a date. I was feeling good as I set out to follow the yellow arrows. There was some moss on the ground which was a bit slippery. I couldn’t see any runners ahead of me, and because of my fast stop there was noone behind me either. That was until around the middle of the loop at 27-28kms. We came out to run around a big field. Finally I saw the runner ahead of me. I took a fix on where he was and checked my watch. I made it to the point in 3:30 minutes. Still a lot of work to do. I glanced across the field and saw that there were a few runners, but they were well behind me. After another few kilometers I see that I am closing on the runner ahead. The song from that youtube clip on ultra runners that Doug sent (http://www.youtube.com/watch?v=bi0_sYun4n0 )gets into my head as I push forward – it stays with me until the end of the race… Just as I pull up to the runner we turn right up the steepest uphill of the day – it's long also – and definitely unrunnable. So – I pass him walking…7th place. After the uphill there's another 2-3 kms to go on this loop. As I approach the tent I see Mordy leaving to start the final loop. But the arrows send me on an 800m circuit away from the tent. I spend 90 seconds in the tent this time – refill the pack and another banana. Press my watch at 3:17:15 – 1:23:30 for 15kms which is 5:34 pace, and I note that I'm 6 minutes behind Mordy!
OK. It's time to give what I've got. 15 kms to go and I'm still feeling good. I press forward harder and after 3-4 kms see 2 runners ahead of me. I pass them quickly on a flattish stretch –perhaps a little too quickly – because soon after my legs start feeling a little heavy – but nothing terrible. Just in case I drink some more and take a handful of jelly beans. On this loop there are 2 long very steep uphills. No way to run these. With about 9kms remaining I come up behind the 2 leading 100km runners. Eilon and Amit are still running side by side and looking strong! I give them some encouragement and not far ahead of them is Mordy. Later on he told me that he made 2 mistakes. Despite my warning, he pushed too hard too early, and he ran straight through the last change without refilling, and then ran out of water with 10kms to go! As I approach the last few kilometers there are several places where there is a long vista ahead of me. I can't see any other runners so it looks like it's 4th place for me. But with about 2kms to go I see a runner walking ahead of me. I push forward and pass him. He seems a bit disorientated and asks me how many kilometers until the finish. I have a feeling that he's not one of the runners who was ahead of me, and that somehow he took a wrong turn…anyway – I approach the finish and after one final tough uphill I see Michal and Noa – take Noa's hand and cross the line. AS I thought – I finished 4th. 1:29:57 for the final 15kms which was a bit longer than 15kms. Pace worked out 5:51 for the final 15kms and the overall time was 4:47:12.
Eilon ended up pulling ahead in the final kms to win the 100km in 10:51, 2 minutes ahead of Amit. Third place was 11:58 and here are the stats from the garmin of 1 of the 100km runners:
103.1 kms total – 4.144 kms climb
Loops: 51.9 kms 2038m climb, 20.8 kms 695m climb, 15.0 kms 711m climb, 15.4 kms 700m climb
Photos including elevation profile: http://picasaweb.google.com/antwall7/Ultra2010#

Maccabiah Games Netball - a personal reflection

July 14-21, 2009.

I've always loved sport – but netball? Come off it – it's
a girl's game – it's what Michal goes and plays with Susie and
all their chevra 3 times a week. Definitely not for me.

But slowly I was drawn in. Michal "volunteered" me
to help the Jerusalem girls with their fitness training. I agreed
somewhat reluctantly, but managed I think to contribute to the
effort, and thereby got to know the girls, and what they were going
through.

From the first game it was very different from the last Maccabiah,
where Shira played as 1 of the "youngsters". This time she was
team captain, and Michal was the assistant team manager for
many months.

There was cheering, there was ruach, there were jokes with the
other Dads, and discussion of tactics with all the "mavens".
There was hope and there was disappointment. But above
everything else, there was great pride.

There was Shlomit's shy smile and apology if she fouled her
opponent, and the picture of her standing next to Shayna,
Australia's gentle giant. There was the understanding between
Gila and Devora, and their shooting which improved from game
to game. There was the sheer delight on Nomi's face when she
got to play Wing Attack and show everyone what she really could
do (almost as much as on Susie's face). There was the speed, the
excitement, breathtaking for me, as Gila passed to Shira, to Efrat
back to Shira and to Gila and the cheer which rose to a crescendo
as the ball went through the hoop. There was Miriam intercepting
on the line, and Gila – the strength and power of the defence.
There was Michal, who literally played until she dropped. There
was Nemi, fast and determined, Tamira and Yael happy to cover
any defensive position. There was Roni who put in all the hard
work, and stayed on the bench to cheer everyone on.
And there was Tanya calling the shots – even if they were hard,
and Shira, the manager, keeping everyone happy and in order.

And why was Shira crying after she got injured and had to come
off? Not because it hurt – and it did hurt. She was crying because
the Doctor told her she couldn't come back on – and she
desperately wanted to come back and help her team. And that's
what they were all about. From captain to coach to manager to
every last player. With great spirit, and love and joie de vivre.
And we felt a part of it. And we can be very thankful for that.

Of Tortoises and Hares

"Whatever you do - don't start off fast! All the young kids will start sprinting and then will run out of steam. Take it nice and easy at the start, and then gradually increase your pace."

This is my mantra to myself, and now I was passing it 0n to my youngest kids - the secret of racing success in 1 easy lesson. Our 2 sons, now both married were the top runners in their school, and represented the school in inter-school competitions in 1500 meter races. Using this well-guarded secret they started off at the back of the field, and then passed almost all the other runners.

Our 12 year-old and 7 year-old daughters, Elisheva and Noa, were running their first competitive 2 kilometer race, on a wide trail in the Hulda forest on Friday May 15. Noa was especially excited. She like her 17 year-old sister, Shira, and her 2 brothers is slim and a natural runner. Elisheva is a keen sports player, but is a different build to her siblings. She is a terrific sprinter, but longer runs are a struggle for her. Nevertheless, the lure of missing a day's school, together with the excitement of competition were too tempting for her to refuse.

So, after my own successful return to competition in the 5 km race, where I managed to follow my own advice, and gradually passed several runners, my 2 daughters found themselves on the start line listening to Amir, the race starter giving the final instructions:

http://www.shvoong.co.il/he-IL/184/3453/?img=186.JPG&StartIndex=180


"Listen up kids! It's 1 kilometer straight down the trail, then turn around and run back. And don't forget! Don't start fast! Save your strength because 2 kilometers is not a short race!"

Oh no. Amir had given the game away! My kids' advantage was lost...The hooter went off, and
what do you know? In one ear and out the other. While all the kids sprinted off, my kids stayed back and bided their time.
http://www.shvoong.co.il/he-IL/184/3453/?img=189.JPG&StartIndex=180

Noa on extreme left, partially cut off, Elisheva in the green top.

I joined in and accompanied them. They were the 2 last runners in a field of 10 boys and 10 girls. Gradually Noa edged ahead, and I stayed with Elisheva. It was roughly 500 meters slightly downhill, and then 500 meters slightly up, and then down and up on the way back again.
Noa started passing runners, and Elisheva found it hard on the uphill. I stayed with Elisheva until the turn around, and then told her I was going ahead to see how Noa was doing. Noa was passing almost all the girls. She was getting faster all the time, and sprinted in to the finish in 11:24 - first in her category and 2nd girl overall. I thought I would then go back to get Elisheva, but as I turned around I saw her sprinting towards the finish. In the last 200 meters she passed 4 girls, and finished 2nd in her category in 12:28 and 4th girl overall.

http://www.shvoong.co.il/he-IL/184/3453/?img=213.JPG&StartIndex=180

Noa, the youngest competitor, ran a beautifully paced race - no slowing down and totally in control. But for me, the hero of the day was Elisheva. It was tough, very tough for her. But she hung in there, and with grit and determination came through and finished in style. I couldn't have been prouder of both of them.

http://www.shvoong.co.il/he-IL/184/3453/?img=249.JPG&StartIndex=216
http://www.shvoong.co.il/he-IL/184/3453/?img=260.JPG&StartIndex=252

80km (50 mile) trail ultra - March 27, 2009

Race report – 80km (50 mile) trail ultra
Ramot Menashe, Israel – 27 March, 2009

Background

On the Sunday before the race, deep into the taper, I went out for an easy run. This would be the last time before the race running the hills on a forest trail near our house – each hill is about 550 meters. During regular training I would typically run 10-12 repeats of these hills. This time I was only running 6 repeats. I never really "push" these hills. Start off gently and ease up to a moderate pace – and then easily cruise the downhills. Towards the end of the workout I felt a slight twinge in the groin area – nothing really to worry about – we runners get these twinges all the time, and usually they disappear as if they were never there…

Wednesday, 2 days to go

I went for my last pre-race run yesterday- 5 easy kilometers. Two days off now as the race draws nearer. Getting up from bed I felt a sharp pain in my left calf – I had almost the same experience last year before the 60km race, and before my last regular marathon in 2006. In both these races I didn't have any problems with the calf muscle, so I wasn't overly worried. I tried some stretching and self-massage. Apparently the massage was a little over-aggressive – the results were increased pain and more worries…

Thursday

I left work around midday, we got ourselves organized at home, and headed up North. My wife, Michal and 2 younger daughters, Elisheva and Noa were coming along as cheering and support crew. Our second son Nahum, his wife Hanna, and our older daughter, Shira were to join us after the race. For the pre-race night we had booked a room in Kibbutz Dalia, about 20 minutes from the race start. Last year the start/finish line, at the same place as the refueling area, was at the nearby and easily accessible Kibbutz Ein-HaShofet. This year the start/finish/refueling area was moved to the middle of nowhere – 15 minutes off the main road on winding dirt tracks. We tried to find the area on our way to Dalia – it was well sign-posted by the organizers – and we eventually found it. Michal wasn't sure how she would find it in the pitch black at 4:00 the next morning, or more accurately how she would find her way out after dropping me off.
We arrived at Dalia – I asked if there were any other 80km runners booked in. They told me there was 1 other runner – Avi Horowitz. I called Avi and we arranged to meet at this car, the following morning at 3:55. Afterwards I drove off to another Kibbutz – HaZorea which was hosting the pasta evening and where I picked up my race number. Back at Dalia, I got all my gear organized, had a bath to try and relax, but only managed about an hour's sleep…

Check list

For pre-race application:

Bodyglide
Suntan lotion (with bug repellant)
3M tape for preventing chafing

For the race:

An hydration backpack with a 3 liter capacity –
Filled initially with 3 liters of Clif Shot Isotonic drink for the initial 30km loop.
The plan was to refill with 2 liters for the 20km second loop. Then have 1.5 liters ready for each of the 2 final 15km sections – Based on last year's experience when I couldn't stomach any more of the sweet isotonic drink after 45kms, I gave myself the option of switching to water plus salt tablets and carbohydrates from other sources for the later stages.
A lightweight headlamp for the first hour in the darkness.
"Race ready" shorts with lots of pockets.
Pocket 1 had salt tablets, 2 anti-inflammatory tablets, and 2 "compeed" plasters in case of blisters.
Pocket 2: dates
Pocket 3: Sugar jellies
Pocket 4: tissues
Pocket 5: photocopied pages for morning prayer (complicated story…)
That still left me with a few spare pockets. ( I *love* shorts with pockets)

At the refueling area we could leave a bag with supplies:
Food: bananas, energy bars, Pringles, dates, jellies (not gels)
Medical equipement: more salt tablets, anti-inflammatory tablets and voltaren gel. Compeed plasters and a sterilized needle (blisters…)
I also had two spare pairs of running shoes and socks, and a spare hat.
Prescription sunglasses to switch my regular glasses after the first loop.

Friday morning 2:15

The first morning of "summer time". I'm up and getting organized. I eat a roll with lots of jam, and a cup of herbal tea. Michal gets up – the girls are sleeping soundly. I give Avi his requested 3:30 wake-up call – but he sounds wide awake. At 3:55 we meet at his car. If I slept an hour – Avi didn't sleep at all. We drive in the darkness. Everything is still. We reach the turnoff on the main road and turn off towards the trail. There are other cars following us. We arrive at the parking area. I turn on my headlamp and walk down the dirt path to the start/refueling area. I meet up with comrades from last year's race. Elon, last year's winner, and Levi with whom I ran the first 30 kilometers. We place our bags in the tent. I venture out of the lit up area into the darkness to check out my headlamp on the first stage of the race. A surrealistic, almost magical experience. Thoughts of all of those childrens' stories about wandering in the forest in the middle of the night flick through my mind…
4:50 – ten minutes to go. I take off all the outer layers that I had been wearing. It's cold but not freezing – around 6C (43F). I put on my backpack and start sipping the sports drink. We gather around the start area. Our timing chips are embedded in our race numbers on our chests. Each time we return to the refueling area we will go through the timing area and be recorded. Carin, the race-organiser gives us our final instructions. There's a 10 minute delay for some of the runners to move their cars out of the race area. A few words from the head of the local counsel, Carin counts down and leads us on our way!
Start line photos:
http://winning.co.il/albums/2009/prosport-ultra-2009/prosport-ultra-2009-002.jpg
http://winning.co.il/albums/2009/prosport-ultra-2009/prosport-ultra-2009-023.jpg
http://winning.co.il/albums/2009/prosport-ultra-2009/prosport-ultra-2009-042.jpg

Of mice and men

Finally, we are on our way! Months of training. Hills and long runs, and more hills. Hopes, fears and dreams. All narrowing down to the next few hours (well… not exactly few). Last year, in the 60km race there were 105 starters and 87 finished. This year there are only 44 of us starting...
We start all bunched together. Flickering fireflies in the glooming. The whole pack almost misses one of the first turns. I find myself running next to Aviv. We run at an easy pace, and almost immediately we reach an uphill climb. The two of us revert to a brisk walk – Gavin, slightly ahead, also. Others continue running and open up a slight gap. We watch Reuven pass us at a quick pace – not for us, we agree. My calf muscle feels fine, everything is going smoothly. And then suddenly, with no warning, after 24 minutes and around 4 kms, in one step I feel a sharp pain in the upper right leg/groin area – the same place I'd felt on Sunday, but much more severe. I don't stop. Perhaps because I was running next to Aviv and Gavin – I'm not sure why. If this happened in a training run I would stop immediately. I think to myself: "Anti-inflammatory – now!" I take off my gloves, search in the pocket for the tablet and swallow it. Of course it makes no difference…But I think that the inertia of the race keeps me going – the fact that I didn't actually stop, combined with being physically able to run, albeit in not insignificant pain. So – I make the decision. If I am able to continue – I will. I'll only call it quits if I am physically unable to go on. "Mind over matter". Even now, almost a week later, I'm not sure that it was the correct decision – or a wise one. I will admit that I had other considerations going through my head – all the people that had supported and encouraged me. Friends, running club, family, Michal, and the kids. I had also agreed to use my race as a fundraising venture for an organisation for which Michal works on a daily basis – for "abandoned" women, and those whose husbands refuse to grant them a divorce (a sore point in Orthodox Jewish law). I decide not to tell the other runners around me about the injury. If I don't actually speak it out, maybe it will get a bit better…

Pacing and placing

We started on wide trails, but while it was still dark we turned onto single trails. A word about the trail markings. The race organizers managed this brilliantly this year. The arrows were clear and unambiguous. Wherever there was a possibility of running in another direction there was tape placed on the ground to indicate *not* to go there. On the single tracks we had to be more careful – and not just because of the cow patties. Gavin lead, followed by Aviv and then me. In last year's race I never knew my exact position in the race. I would pass other runners and ask them, and they also didn't know. This year I told myself I would watch it more closely. It didn't help. I am by nature a "conservative" runner – I prefer to let the others race ahead, and them haul them in during the latter stages. It works well in races of most distances – 5k, 10k etc. If you've ever run a marathon in a negative split you'll know what I'm talking about. In an ultra marathon I think that pacing is even more critical. If you burn yourself out early on, as an ultra veteran told me – you'll turn into "road kill". I knew that Eilon, Reuven, and Aviv's friend Eyal were ahead of us. I wasn't sure if there were others. Slowly darkness lifted and first light dawned. Aviv turned to me and said that he thought the first 3 places would be Eilon, Eyal and me. I told him now about my injury and said that I doubted I would repeat last year's success. He told me that I'd be OK, but I was less optimistic. We turned off our headlamps. Gavin stopped to relieve himself. Aviv and I continued on and I told Aviv that soon I would have to pray.

Up up and away

Uphills. In my opinion the course was significantly more difficult than last year's. The word that kept floating back to me – brutal. And I don't think that it's a subjective assessment based on my condition this year. On the difficult uphills I reverted to walking. And not because this is some nature hike as opposed to a race. I'm walking to improve my time – and walking is a skill that I practice on the steep hills on my long runs at Mount Eitan – pumping your arms to increase your speed. You even sometimes find yourself outpacing other runners who keep running. In any case, on some of this course's uphills, and especially during the first 50k, the uphills were barely walkable. They were that steep. And I am remember my late grandfather, of blessed memory who was a major in the British army during WW2. He was a keen sportsman and a lover of sport. I think I inherited a lot from him. He would go out every day for his "constitutional" - his one hour walk. And when I accompanied him and we would come to a hill he would always say: "Short sharp steps, short sharp steps". And that's what I do.

A new day

Usually my practice as an Orthodox Jew doesn't directly affect my running. My observance is a part of me. I don't run or compete on Saturdays. I always run with a hat. But – I also pray every morning – almost always in a synagogue. The time for the morning prayers is bound by Jewish law from dawn until midday. Not usually a problem. But today we started well before dawn, and we would be finishing after (hopefully not *too long after*) midday. So, I prepared photocopied pages of the prayers and determined to pray on the run. There is one central section of the prayers that must be said standing still – that would take me about 3 minutes…In addition the morning prayers are said with a special prayer shawl and phylacteries – these I would be able to wear after the race…I first stopped to relieve myself. Gavin and Aviv together with another couple of runners who had caught up forged ahead. I pulled out my pages and began. Even though I was still battling through the pain, the experience of praying while running through such beautiful countryside was uplifting – it surprised me. Another climb and a breathtaking view. I stop for the Amida – the standing prayer. Noone else catches up. I continue on my way and wonder when and if I will see Gavin and Aviv.

http://albums.timg.co.il/userfolders/200/2978516/medium/29785162009329232646.jpg?time=0
http://albums.timg.co.il/userfolders/200/2978516/medium/29785162009329232656.jpg?time=0

Refuelling

We run into Nachal HaShofet. This is a well developed tourist spot. We are running for a few seconds on a wooden path and bridge. We'd visited this spot after last year's race on the weekend and it was swarming with visitors. Now in the early morning I pass a solitary woman walking her dog. The trail turns back towards the refueling area. We cross the main road under the watchful eyes of the local police. I make a mental list of what I have to do at the refueling station. Switch glasses. Take off the headlamp and dump the gloves. Take out the pages. Voltaren on the injury. Refill the hydration pack. Grab a banana and an energy bar. Getting closer. I catch up with a runner who I didn't know was ahead of me.
http://albums.timg.co.il/userfolders/191/2848967/medium/2848967200932971143.jpg?time=0

We approach the timing gate and I joke that we should sprint for the line. I crossed the line in 3:01 and enter the tent. Panic stations. They moved my bag! It takes me about a minute to find it…I remember everything on the list – except the pages which stay with me for another 20km…All up I was in for 4 minutes. Out of the tent and onto the green trail. (Each loop is colour coded).

http://winning.co.il/albums/2009/prosport-ultra-2009/prosport-ultra-2009-073.jpg

Knees up

In the tent Carin told me that we had a great climb coming up with a wonderful view of the Hermon mountain range at the top. Out we go.
Besides our race, there is a 50km ultra which was schedueled to start at 8:00. The 50km course is the final 50km of our race. Similarly a 30k race at 11:00, and a 15k race at 12:30. The cutoff for finishing for all the races is 5pm – 12 hours after our start.

According to my calculations, we started at 5:12 am, and with the refueling stop I had been running for 3:05. The 50km race started on time at 8:00, so I was 17 minutes behind them. Afterwards I heard, and saw from the photos that Eilon had started his second loop with the 50km runners, a little way behind Reuven. I continue with the regimen. Sipping sports drink every 10 minutes. From time to time a date or a jelly. A salt capsule every hour. I planned to take another anti-inflammatory tablet 4 hours after the first one. Up ahead I see Aviv who is running with another runner who was ahead of us – Yuval. I run up to them – wish them luck, and onwards. I reach the climb that Carin told me about. Up and up and further up. At the top – a 360 degree vista – pity I don't have a camera. The only problem with the uphill is the downhill that follows. Having overcome the burden of running with the groin pain, an old friend comes back to visit – ITBS on the outside of the left knee – and together with that a new pain on the inside of the right knee. These 2 knee pains make the downhill running very problematic. And what downhills! Once I return to flatter terrain I realize that here I can run OK – the uphills are also good. I undergo a transformation. I make a determined decision. In races I usually conserve myself on the uphills, and let myself go on the downhills – I seem to have a good technique for the downs. From now it was going to be pushing more on the ups, and gingerly managing the downs. I had no choice. That's all I could do. I'm starting to haul in the slower 50km runners, and towards the end of this loop I pass my club-mate, Alon. He thinks that there are 4 or 5 80km runners ahead of me…I realize that once again I'll have to switch from sweet sports drink to water. I can't take the sweet stuff anymore. I can barely swallow a date, and have no appetite for an energy bar.
http://albums.timg.co.il/userfolders/200/2978516/medium/2978516200933004444.jpg?time=0
http://albums.timg.co.il/userfolders/191/2848967/medium/284896720093297304.jpg?time=0
This time we enter the tent before crossing the timing gate. I've drunk around 4.5 liters of the sports drink in 5 hours. I pour out the remaining 0.5 liters, and the organizers refill with water, while I grab a banana and some Pringles. I'm in the tent for 2 minutes, and whilst the photo shows me heading out at 6:08, believe me that it was really 5:08. That gives me 2:01 for the 20k loop.
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Surges

As soon as I head out on the third stage, I see Gavin ahead of me. I join up with him. We start talking and run together. We're both waiting to catch Reuven. The switch to water is a big boost for me. Whereas by the end of the second stage I felt I had to force myself to drink the sweet stuff, now I feel I can drink as much as I want. Also – I only intended to take 1.5 liters on this loop, but the organizers filled it up with 3 liters. The extra weight doesn't bother me – I take some water and pour it over my head. And while not hot – the sun is out and it's warming up. From now on I'll take a salt tablet every 15-20 minutes (Saltstick, 215mg Sodium), and try and eat more bananas and Pringles for the calories and carbohydrates. We approach an uphill and start walking. The transition from walking to running is hard for me. A lot harder than running continually. We now come to a short, but very steep incline. We maneuver our way up. We've been running together for about 5 kilometers. Gavin says that he needs to stop and have some food. I keep going. A little later I see that I've opened up a big gap on him. He told me after the race that he bonked on this loop and had a hard time, but managed to recover and run a solid final loop. I've already passed my longest run time-wise. That was 5:40 in last year's 60km ultra. But I'm not yet at 60km…I get there not long after 6 hours, and not long after that I see Reuven. It's hard to miss him – he's wearing a bright orange top. He's walking on a flat trail, and tells me that he's having a break to celebrate his (and my) longest ever run. We run together, but he says that my pace is too fast for him. We part company. I reckon that I'm now in 3rd place. Only Eilon and Eyal are ahead of me…I feel that I'll manage to finish respectably with my adjusted race tactics…Suddenly, without warning, Reuven goes flying by me on a downhill. I make an extra effort and attempt to stay not too far behind, waiting and praying for some uphills. He trips on a branch and goes flying, but somehow manages to regain his footing. We cross a cattle-grate and he stops. I run past and start to push even harder on the uphills. As I'm approaching the refueling point I hear a loud "Woohoo". That voice can only be one person – my daughter Elisheva. Michal managed to get here with the 2 girls. What an adrenaline surge!
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The last 15 kms were covered in 1:31, and I headed out after another quick stop for bananas, Pringles, voltaren and more water with the time for 65kms showing 6:39.

Down but not out

This is it. The final stage. Another 15 kilometers and we're home. So I won't make it under 8 hours like I planned – but there are good reasons for that. And with a bit of luck I might even grab 3rd place…maybe…

The 3rd stage wasn't that hard – significantly easier than the first 2 stages. This stage opens up with a nice steady climb. The climb continues, and continues, which is good, but after every climb…Once the descent begins I discover that I can hardly move. The pains in the knees are worse. Each descent is harder than the previous one. I keep looking behind expecting Gavin or Reuven to come flying by, but the only person there is a 50k runner whom I've passed and who seems to be suffering as much as me. Closer. Some of the lead 30km runners pass me. I wish them good luck. The younger ones don't say anything. The older runners encourage me on. Dovev, in charge of the timing is also running the 30km race. He runs past and tells me "only 4 kilometers left". 4 kilometers. I've run 95% of the distance. So why is it all now downhill???

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I approach the finish. It looks like no one will catch me after all. The last descent. I see Michal and the girls. Elisheva and Noa join me and holding their hands I approach the finish. I'm floating as I cross the line in 8:20 – a tough 1:41 for the final 15 kilometers.

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Rollercoaster

Mixed feelings of happiness, fulfillment, pain and tiredness swell over me. "What place did I finish?" It's unclear. The timekeepers won't say. Michal saw Eilon finish well before me (7:29!) and thought that 2 others had also finished. That must be Eyal and one other who I hadn't counted on…So – fourth place – still a good achievement in the circumstances. I don't have much of an appetite. I keep drinking and eat a little. Michal goes off to pick up Nahum, Hanna, and Shira, and I wait with Elisheva and Noa. We watch runners finishing all 4 races. I shout out encouragement – especially to my 80km comrades – some of them are only finishing the third loop…Alon, my club-mate finishes the 50km race strongly. Michal makes it back before the awards ceremony. They put up the results – I'm second! More excitement – apparently at some stage I'd passed Eyal and hadn't noticed. The ceremony starts on time – every few minutes another 80km runner comes in. They call me up and the family entourage goes wild.
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Last words

It was a totally different experience to last year.
I ran the 60 km race with less preparation, and minimal aspirations.
This year I was well prepared and more experienced.
Last year I ran according to plan, comfortably and with a pleasantly surprising result.
This year everything was put out of kilter. I found myself facing difficult decisions, and running was always a struggle.

In retrospect my decision to continue after the injury was a complex and confusing one. I hope that I'll get off relatively lightly. Time will tell.

Finally words of thanks. To Carin Goldblatt and all her team for putting on a wonderful race. The atmosphere and all respects of this race are unique – incomparable to other races. To Michal and all my kids for all the support and understanding and love.

Congratulations to Eilon Brachfeld on a monumental race and result. Also to Reuven Milman for surprising lots of people. To all the 80km runners and to Eyal, Gavin and Levi for making it home in under 9 hours.

Anthony. Jerusalem, Israel.