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Nail Can Hill Race 2009Sunday 3 May - 11.3km - Albury NSW


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#1 Gronk

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Posted 03 March 2009 - 06:26 AM

I'm up for this one again this year. The Race has a great tradition with 2009 being it's 32nd year.

It's 95% trail and takes you up and over a bloody great hill and finishes in a lovely park settling in the beautiful City of Albury

Monnas smashed the record in 2003 by running it in 34:57. A huge effort considering that only a few have gone under 38:XX (including Pat Scammell & Jeremy Horne).

Website is here --> http://www.nailcanhillrun.com/

Course profile and map are below.

On-line entry will be open in the next few days. Entry is only around $20 and in past years early birds get a t-shirt thrown in !

See you all there I hope ! :unsure:

Posted Image

http://www.mapmyrun....ry/108186826475

Edited by Gronk, 04 March 2009 - 03:35 PM.
Vurt Edit: Removed the embedded map which was breaking the thread.


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#2 Brick

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Posted 03 March 2009 - 06:35 AM

That looks superb shame I will not be able to get to it same day as Wildendurance 100KM if i get into a team.

Brick
:unsure:

#3 RunBare

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Posted 03 March 2009 - 08:22 AM

The two mini RunBares and myself will be there.  Even better now that it's only a 10 minute drive away :unsure:

Have been out training on the hill a fair bit.  Gronk's description of 'bloody great hill' it so very accurate!  Especially if you stupidly think it'd be a great idea to do it finish to start, then turn around and go back.

#4 southy

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Posted 03 March 2009 - 09:06 AM

I hope to be there (although not quite as seriously as last year). It was great fun. Very well organised, challenging yet fun course. Great atmosphere. Good value for money too.

#5 natkas

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Posted 03 March 2009 - 08:37 PM

I'll be there! First Nail Can Hill Run for me. Third time (I think) for my husband.

Thought I should do it since I used to live there and grew up there. I'm scared of that steep hill though!

#6 southy

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Posted 10 March 2009 - 11:07 AM

No need to be scared of the hill. If you can't keep runing (it does get very long & steep) then there is no shame in walking. I have sometimes found that when the hills get very steep, I can power walk faster than continuing on trying to run. Walking just a few steps (say 10) can often stretch the calf muscles back out again and give you a new start. Just keep moving in a forward direction & remember to have fun!

#7 Joey74

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Posted 10 March 2009 - 03:05 PM

A new end to this lovely race this year. No longer finishing by the Murray River. Still will be a great run all the same.

#8 natkas

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Posted 10 March 2009 - 09:01 PM

Does anyone happen to know when the registrations for this run will be available? According to their website it was meant to be open from March 1st but I've been checking almost daily and nothing has been updated and there's no link.  :good:

#9 natkas

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Posted 12 March 2009 - 08:37 PM

The website (www.nailcanhillrun.com) has now been updated and entry is now open!

I'm now registered!

Entry free is only $16 and includes the free t-shirt Gronk mentioned. On the day entry is $25.

#10 natkas

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Posted 25 March 2009 - 08:45 PM

I walked just a portion of that hill on Monday - OMG! Will definitely be power walking that part. Nice views too by the way!

#11 laotze

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Posted 06 April 2009 - 10:21 PM

Aiming to Age bust once more.  It should get easier but it doesn't seem to.  I think it is my 13th Nailcan and 12th Age bust?   :vava:   It looks like the mental faculties are deteriorating faster than the physical - and that's not good this year.  Looking forward to the new finish though - something different.  But I hear they are keeping the earlier start which is good.  It can get darned hot up that hill.   :o

#12 natkas

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Posted 07 April 2009 - 09:29 PM

View Postlaotze, on Apr 6 2009, 10:21 PM, said:

Aiming to Age bust once more.  It should get easier but it doesn't seem to.  I think it is my 13th Nailcan and 12th Age bust?   :vava:

Wow - that's impressive!

#13 Jiggsy

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Posted 17 April 2009 - 08:29 PM

View Postsouthy, on Mar 10 2009, 11:07 AM, said:

No need to be scared of the hill. If you can't keep runing (it does get very long & steep) then there is no shame in walking. I have sometimes found that when the hills get very steep, I can power walk faster than continuing on trying to run. Walking just a few steps (say 10) can often stretch the calf muscles back out again and give you a new start. Just keep moving in a forward direction & remember to have fun!
Thanks for that Southy, I have just registered for this run. Love being off road and always enjoy a good hill, but must say having read the specs for this one, feeling a tad concerned.  First NCHR for me.  Hoping just to finish and to enjoy the scenery and company of other "mad" sunday trail runners.  :hi:

#14 RunBare

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Posted 17 April 2009 - 08:55 PM

I'm entered, and so are my 4 kids.  It's my son's 10th birthday that day, so we are having a family outing to celebrate (his choice!).

Picked up the freebie t-shirts today too.  Very nice :hi:

#15 natkas

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Posted 17 April 2009 - 10:08 PM

Does anyone know when we get our race numbers? I'm assuming we must get them that morning prior to the start?

#16 laotze

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Posted 20 April 2009 - 10:36 PM

View Postnatkas, on Apr 17 2009, 11:08 PM, said:

Does anyone know when we get our race numbers? I'm assuming we must get them that morning prior to the start?

In past years they have had a very efficient alphabetically organised pick up at the start.  So you need to allow 15 minutes to half an hour to get the number and then get warmed up and so on. I've found a quick dash up the first four kilometres warms one up nicely!

But I think there may be some arrangement to pick up numbers the day before in or near Dean Street.  There does not seem to be info about this on the internet site.

#17 natkas

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Posted 24 April 2009 - 09:58 PM

View Postlaotze, on Apr 20 2009, 10:36 PM, said:

I've found a quick dash up the first four kilometres warms one up nicely!

Quick dash up the first 4kms! Hmm, I don't think I'll be doing that  :)

I just realised it's on next Sunday! I thought I still had another couple of weeks to go! :o

#18 Gronk

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Posted 27 April 2009 - 11:55 AM

Albury forecast - Sunday
Frost then sunny
Min: 3C Max: 16C
UV: Moderate

:)

#19 natkas

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Posted 29 April 2009 - 09:50 PM

I'm excited!

#20 laotze

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Posted 03 May 2009 - 08:56 PM

So, how did you all go?

I Age busted, just.  Next year, hopefully much lighter and faster.

The new finish is ok.

The Nailcan is a great community event.

I love it.

:)

Edited by laotze, 03 May 2009 - 08:56 PM.


#21 running riza

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Posted 03 May 2009 - 09:49 PM

6th place on debut for Nail Can.

Will be back next year to break sub-40!

#22 natkas

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Posted 03 May 2009 - 09:52 PM

View Postlaotze, on May 3 2009, 08:56 PM, said:

So, how did you all go?

I Age busted, just.  Next year, hopefully much lighter and faster.

Well done laotze!

I'm pleased with my first Nail Can Hill Run - unofficially 1:01:##, but I would've been even happier if I could have broken the 60 min mark - oh well - maybe next year!

Those hills seemed never-ending, but it was a good challenge.

Beautiful day for it too!

#23 Gronk

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Posted 03 May 2009 - 10:00 PM

Had a great time down on the border once again. I heard that there was nearly 2,000 runners this year (?).

I had a solid run albeit 12 mins outside my PB.

Nice to see AWiseman & Wombatface too.  :)

#24 RunBare

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Posted 03 May 2009 - 10:23 PM

We had a great time this year.  All 4 kids and myself lined up.  One daughter opted to run on her own, finishing in 75 mins.... nice run for her.  

I plodded along at the back with the other 3, one of whom was celebrating his 10th b/day today.  His biggest run by far, and he loved it.  We all finished in 100mins (roughly), though they all outsprinted me in the finish straight :)    

A most enjoyable run, and even better for having done it with all my kids.

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Posted 03 May 2009 - 10:34 PM

View PostRunBare, on May 3 2009, 10:23 PM, said:

A most enjoyable run, and even better for having done it with all my kids.
Heaps cool RunBare, and to your kids too for all 4 being finishers. Especially the birthday boy!

#26 JustinS007

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Posted 04 May 2009 - 07:45 AM

View Postrunning riza, on May 3 2009, 09:49 PM, said:

6th place on debut for Nail Can.
Well done Riza.  That is a very serious time.  All the best for your sub-40 attempt next year.  What are you planning in order to achieve that time?

#27 HeidiTheTortoise

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Posted 04 May 2009 - 08:03 AM

View Postlaotze, on May 3 2009, 08:56 PM, said:

So, how did you all go?

I Age busted, just.  Next year, hopefully much lighter and faster.

The new finish is ok.

The Nailcan is a great community event.

I love it.

:)

Well done everyone!  I am in awe of your times.  However I met my personal goal of running the entire way  :o albeit slowly, using the technique of springing on the steep bits when it was all getting a bit hard.

#28 southy

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Posted 04 May 2009 - 10:09 AM

Fantastic day. I was happy with my race. I liked the new finish on the course better but I do believe it's a bit slower. The finish before was mostly bitumen & concrete over the last 1.3 k (best I remember) so you could really get up a lot of speed flying down hill. THis finish is more trail, with a couple of short sharp pinches there, so a bit slower. I looked at my splits and most of the difference in my times between the last year & this year was over the last 1.3 k.
Still , I like the new finish better, it's more fun.

Perfect conditions and a great community atmosphere. I really enjoy it. I look forward to doing it again & again.
That first 4 km is a bugger though!

#29 Jogger

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Posted 04 May 2009 - 10:54 AM

newspaper report here:
http://www.bordermai...-3/1503266.aspx

#30 running riza

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Posted 04 May 2009 - 01:03 PM

View PostJustinS007, on May 4 2009, 07:45 AM, said:

Well done Riza.  That is a very serious time.  All the best for your sub-40 attempt next year.  What are you planning in order to achieve that time?

Thanks JustinS007.

I'm going to work on my endurance and strength over the winter. I'll be using the Nail Can Hills for Hill Training. I got dropped from the leading pack of runners at the hill climbs from 2.0km to 3.6km and then was passed by another 3 runners on the climb so I was sitting in 10th place at the end of the climb at 3.6km. I really struggled up the hills! I then had to work pretty hard for the rest of the race to pass the four runners in front of me for the 6th place finish.

#31 laotze

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Posted 04 May 2009 - 08:36 PM

Running riza

I am embarassed to offer advice to anyone who could turn in a time like that at your first run at Nailcan.  Although I modestly say that at my second run at age 49 I ran 48.15.

I think the secret to running the hills strongly is hill reps.  Of course running those Nailcan hills regularly will be beneficial, but you may get the same or better results from a weekly regime involving one hill rep session of about ten reps on a 500 metre slope.  Naturally, the steeper the better, but if you want speed and strength, then work on a slope that you can run at a reasonable speed, rather than a monster climb.  Or mix them up.

At least you have the hills handy to train on.

And everyone else; sprad the word about what a great race this is, and I'll see you all next year.

#32 Long Arms

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Posted 04 May 2009 - 08:45 PM

View Postrunning riza, on May 3 2009, 06:49 AM, said:

6th place on debut for Nail Can.

Will be back next year to break sub-40!
where do you come from Running Riza?

#33 running riza

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Posted 05 May 2009 - 11:15 AM

Laotze - Congratulations on your result and for becoming an Age Buster! Thanks for your recommendations for hill training. I do agree on 'the secret' to becoming strong at hills is to run hill reps for strength. Hence, I will devote my Saturday morning's to hill reps during winter and do a variety of sessions.

Yes, I've also found the Nail Can Hill Run to be a great community event and would highly recommend it. Thanks to all the organizers for putting on such a great race.

Long Arms - I have recently moved up to Albury for university but I was based in Sydney for the last 3 years.

#34 Ewen

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Posted 05 May 2009 - 06:51 PM

Age-group and full results are available - here.

It was a great day - next to perfect weather. Everything went smoothly, except for the age-group and 'bust' awards on the day - due to a computer crash.

I thought the new course (last 2.3k) was better (more trail), as was the finish location. I agree with Southy that it was somewhat harder as on the old course the last 1.5k was downhill/flat to the finish. Perhaps 30 seconds to a minute slower is my guess. In any case, it's a great event - very well organised, lots of aid stations, every kilometre marked, buses to the start... I hope to be back again next year.