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Goto: 2004-11-30 2004-12-02 Australia

- city sign on the A1: "Codrington" >.

53km, 5:43:11h. Excl. food, water, road-finding, toilet etc. stops.
Total 14.555km.

(Crew: M. Gillan all stage).

Start: 11:05am.
Finish: 17:55pm.
Time GMT + 11 hours

+17c, half overcast and heavy wind at start.
18c, grey overcast and light rain at finish.


- The first day after the race in Colac with no injury indications.
The knees had been a bit sore due to the hard (but highly scenic!) track
in the centre of Colac with its many turns - it was a 400 semi-oval park
track.

Also the Achilles has been sore - this though more directly my fault ;-) -
near the finish I put up a couple of =4:20 min/km laps as I had been
preserving my energy throughout the race. But not taking into regard that
tendons and joints were quite stiff after 6 days of competing and thus not
prepared for pacing..

Well; enough about the race :-) The main thing is that the body is
recovering well so far after the "Gamble in Colac" :-)

In the next days I will still have to be careful as I again am running
with the Cougar Charriot baby jogger and my 35kg load of equipment.

For the last couple of weeks I have enjoy the EXCELLENT crewing of Michael
Gillan, but he has reached the end of his holiday and have to return to
the duties of work.

You are probably likely to hear more of Michael as he is working on a book
on a new approach to sports massage: during his crewing we tested its
effect on an exhausted runner like me, and I am quite convinced that it
took several thousand kilometres of tiredness out of the legs (!!!).

And now without further ado:
1.st. of December tip:

- to prevent injury and facilitate an efficient running style on ultra
distance I find that exercise and coordination-training of the feet is the
highest priority after the distance training itself.

- what you do is, a few min. morning/evening, train the foot muscles by
"making a fist" with the foot (hold 5 sec.) and stretch the foot (5 sec.).
Try if you can coordinate each toe individually. Plus rotate the
ankle/foot clock & anti clock wise.

It should take no more than 5min. and could save you quite a few injuries
down the road :-)

- Happy 1. of December!