COMRADES 2009 - THE ULTIMATE RACE

COMRADES MARATHON 2009 36 WEEKS - THE END OF THE DREAM

2008-09-14T08:29:00.003+10:00

"The fact that you have been knocked down is interesting,
but the length of time you remain down is important”
Austin O’Malley

This week started off badly, with my leg blowing up again on monday's run. I only managed 6km
The rest of the week was aimed at rehab for the leg but unfortunately I could only manage 6km again on sunday.
With my Comrades qualifier in 4 weeks, the Melbourne marathon is simply to close to be able to prepare properly for it. With much regret and disappointment my Comrades 2009 is over
I will probably not run for 2-3 months, try to get the leg right and if it gets better, Comrades 2010 remains a possibility...

Training for week Mon 8 Sept - Sun 14 Sept
Mon 8 Sept	6km
Tues 9 Sept
Wed 10 Sept
Thurs 11 Sept
Fri 12 Sept
Sat 13 Sept
Sun 14 Sept	6km
Weekly mileage	12 km

"The things which hurt, instruct"
Benjamin Franklin

COMRADES MARATHON 2009 37 WEEKS - GOOD, NOT GREAT

2008-09-07T16:58:00.003+10:00

"Giving up is just too easy.
Stopping before any results have time
to show themselves is all too common”
Justin Herald

This was a better week, which started quite well with a hill session on monday and a decent run on tuesday. I actually felt fitter on tuesday and was able to get faster towards the end, although it was still a slow pace.
On thursday my run was still very slow, slower than the previous week, so maybe I was starting to suffer a bit
Friday I could only manage 5km as my shins were sore, and so I haven't been able to run since.
I'm hoping a bit of rest and treatment gets me back soon. Unfortunately I stepped on the scales on sunday morning and I am still 7kg overweight, I haven't lost anything yet! This week I aim to step it up with more ab work and some evening sessions...

Training for week Mon 1 Sept - Sun 7 Sept
Mon 1 Sept	11km hill session
Tues 2 Sept	20km
Wed 3 Sept	2 hours total trainer
Thurs 4 Sept	7km intervals, 30' total trainer, 20' cycle
Fri 5 Sept	5km, 1 hour total trainer
Sat 6 Sept	1 hour total trainer
Sun 7 Sept	Rest
Weekly mileage	43 km

"You have to have confidence in your ability
and then be tough enough to follow through"
Rosalynn Carter

COMRADES MARATHON 200938 WEEKS - HEATING UP

2008-08-31T16:40:00.003+10:00

"Success is not measured by what a man accomplishes,
but by the opposition he has encountered,
and the courage with which he has maintained
the struggle against overwhelming odds”
Charles Lindbergh

Although this was a full week, it did not have the volume I would like. It can be frustrating starting up again, but we must all start somewhere.
Monday I backed up well from Noosa with a hill session, but by Tuesday my legs were sore so I had to go for a walk. By Wednesday I was starting to get physically tired as i'm not used to the exercise.
I managed a decent interval session on Thursday but on Friday my left shin/ankle area was sore so I cut that short.
Sunday I had to make up my long run, and although I wanted to give up after 10-12km, I struggled through to 24km. Next week I have to back this up again...

Training for week Mon 25 Aug - Sun 31 Aug
Mon 25 Aug	8km hill session, 20' crosstrainer
Tues 26 Aug	55' walk, 30' cycle
Wed 27 Aug	total trainer
Thurs 28 Aug	7km intervals
Fri 29 Aug	6km
Sat 30 Aug	total trainer
Sun 31 Aug	24km
Weekly mileage	45 km

"If you ever get a second chance in life for something,
you’ve got to go all the way"
Lance Armstrong

COMRADES MARATHON 2009:RECOVERING

2008-08-31T16:00:00.003+10:00

Since the end of Comrades 2008, I have returned home, inspired but still with back issues.

I have been consulting with health professionals and a CT scan of my lumbar spine has indicated small disc lesions but nothing serious.
Whilst these have probably contributed to my problems I have a large neural tension problem in my back and legs. With good management and rehabilitation I hope to get it under control and return to run comrades 2009 better prepared than my 2008 attempt.

For the first month or so I have done a handful of runs over short distances. One thing is for sure, you lose fitness very quickly! And the 7kg I picked up in South Africa have not helped at all!

I entered the Noosa half marathon on August 24, and ended up running 1:44.
It was not a comfortable run with my legs getting tight and sore after 6-7km, and although I slowed i managed to just come in under 5 min/km pace. With the Melbourne marathon 6 weeks away I have a lot of work to do...

2008-08-31T15:44:00.004+10:00

COMRADES MARATHON 2008 - RACE REPORT

2008-08-31T14:42:00.015+10:00

Thursday 12 June - Sunday 15 June

Thursday we started with the Comrades expo, at the Durban exhibition centre. It started with “Chariots of fire” playing and then the opening of the doors. All I can say is that it was extremely inspiring just standing there listening to the music.

It was UN-BEE-LEAVABLE! Absolutely awesome. There were lots of exhibitors – shoe companies, nutrition, sportswear, general well being, you name it.
Then there was the Comrades shop!!! What a great place filled with clothing and lots of other must have items.

Friday morning I joined the Comrades bus tour for international novice runners. We drove over the route, with a 20 time veteran giving commentary describing the route in detail. It was good to see the hills (the big 5), although as our guide said, it is not the big hills that kill you, it’s all the smaller ones, as when you drive you route you get to see there is very rarely any flat, you are always travelling either up or down. And for the first 50km, predominantly up! We stopped at the wall of honour, and at the Comrades museum in Pietermaritzburg.

Sunday…Comrades day…The Ultimate human race…We woke up around 4am and left at 4.30 to walk to the Comrades start line. There were heaps of people around all ready, many even running and doing warm-ups, crazy people! I guess 89km is just not enough for some people.

A square perimeter some 500m around the start line stopped non-runners from getting too close. At 4.45am the vast majority of runners were already lined up, not much hope of getting a good spot if you came laterWe stood waiting some 20-30 mins just over 500m past the start line. The national anthem of South Africa played some 10 mins before the start, and then with 5 min to go, there was the unmistakable tradition of Chariots of fire. Even though I wasn’t running, it was awe inspiring. Then a minute later the gun went off and over 11500 runners were off, amidst a rapturous applause.I’m not sure if the front runners were sprinting or not, but they were travelling mightily fast. For such a huge number of runners they didn’t take that long to go through, probably between 7-10 minutes. Although the biggest cheers were for the last people, the ones who were behind all the official vehicles that were late and desperately trying to join the official field!

We stopped at Cato ridge, a designated viewing spot. Cato Ridge was some 60km into the race. And we were seeing mostly silver medallist (sub 7.30) hopefuls and Bill Rowan medallists (sub 9.00) running. It was a good experience but lost something by not having someone for us to watch or cheer.We ended in Pietermaritzburg at the finishing arena. We had just missed the first and second woman, but saw number 3 and 4 come in. Leonid Shevtsov, won the mens race in a new course record of 5.24!

I can't wait to get training and be part of this magnificent running event in the down run of Comrades 2009!

COMRADES MARATHON 2008 WEEK 39: MISSION OVER

2008-05-29T07:22:00.009+10:00

"I think everyone should experience defeat
at least once in their career.You learn a lot from it”
Lou Holtz

On monday the leg was still sore and the motivation and mental strength to get out of bed and continue with other exercise was lacking.
By tuesday I decided that if I was to run Comrades I needed to be able to do perform one last decent run of around 25km. I managed to run 8km before deciding I just couldn't go any further. At this point I decided to pull out.
The next couple of days however I renewed my hope one more and tested my leg out with 10km on thursday. I was pretty certain I couldn't run after this but Rheanna got my hopes up once more and we have been working pretty hard on treating my back and leg.
Over the weekend I was hopeful I could get better and run but Sunday I could only manage 6km and the leg has been quite sore. Probably the worst it has been. So it is now all over for 2008.

Words can't express the disappointment at not being able to run but the reality is I have no one to blame but myself. The lack of consistency in training has been the biggest problem and highlighted a number of areas I need to work on. With the earlier date of May 24 for Comrades 2009, I have less than a year already to get right and start training for the tougher down run...

Training for week Mon 26 May - Sun 1 June
Mon 26 May	0km
Tues 27 May	8km
Wed 28 May	0km
Thurs 29 May	10km
Fri 30 May	0km
Sat 31 May	0km
Sun 1 June	6km
Weekly mileage	24 km

"Our greatest glory is not in never falling,
but in rising every time we fall"
Confucius

COMRADES MARATHON 2008 WEEK 38: Frustration

2008-05-19T03:51:00.006+10:00

"A man is not defeated by his opponents but by himself”
Jan Smuts, SA General

This was an extremely frustrating week.
On monday I ran 14km and was joined by Daniel. It was a nice easy run.
Tuesday I ran Mt Coot-tha (hill run) and managed a strong 25km in a fairy decent pace. Wednesday was backed up with an easy 12km.
I was starting to get a sore back during the week but was feeling pretty good after the previous couple of weeks.
On Friday morning I wanted to do a 30km run, the last decent run before Comrades. It was a struggle to get up but I hauled myself out of bed. It started out okay but after 4km or so I could start to feel a tightness through my left calf. I contiuned running as these things usually go away pretty quickly, but by 6km I had to stop as it was getting worse and I didn't want to aggravate it. At 2.30 in the morning and 6km from home, I started the walk back very pissed off. It would have taken almost an hour to walk home so I had to suffer the embarrassment of catching a taxi home.
Saturday and Sunday it wasn't much better. It's so frustrating as I should have all the hard work out of the way and starting to taper down. The last thing I want is to be worrying about trying to get my back and leg right and still get some decent mileage in because I haven't been able to run. The week ahead I have to get it right...

Training for week Mon 19 May - Sun 25 May
Mon 19 May	14km
Tues 20 May	25km
Wed 21 May	12km
Thurs 22 May	20' cycle, total trainer
Fri 23 May	6km
Sat 24 May	0km
Sun 25 May	00km
Weekly mileage	57 km

"A life spent in making mistakes
is not only more honourable but more
useful than a life spent doing nothing"
George Bernard Shaw

COMRADES MARATHON 2008 WEEKS 36-37: The sublime to the ridiculous

2008-05-18T15:20:00.012+10:00

"All the adversity I've had in my life,
all my troubles have strengthened me...
you may not realize it when it happens,
but a kick in the teeth may be the best thing for you”
Walt Disney

After my week of milestones in week 35, I have had 2 of my worst weeks. Laziness, injury and tiredness have all made this a tough period.

In the first week tuesday I ran Mt Coot-Tha and did 20 by doing 2 laps. Whilst it felt fine at the time, I think the large amount of downhill strained my shins which aren't used to that. I took a few days off to recover and by the weekend I was both lazy and extremely tired which conspired to stop me getting out of bed to train.
On the saturday I woke up with a sore right achilles/shin. Considering I hadn't run in 3 days I was a bit perplexed but decided to rest it. It has taken a while to start to settle, playing havoc with my emotions!

This last week I have only run 3 times for a total of 40km. Not ideal preparation but I can't change that fact now.
With 4 weeks to go, I need to step up and have a couple more decent weeks of about 80-90km, with a 25-30km in there somewhere.
Getting the tapering right so that I am fresh on race day is the challenge, as I actually feel better the more I run and usually feel sluggish with rest.
The end is nearing...the countdown is beginning

"To describe the agony of the marathon
to someone who's never run it is like trying to explain
colour to someone who was born blind"
Jerome Drayton

COMRADES MARATHON 2008 WEEK 35: Becoming an ultramarathoner

2008-05-04T17:01:00.005+10:00

"Learn to run when feeling the pain; then push harder”
Kenyan runner William Sigei

A week of milestones and a mental shift has seen me become a lot more confident of tackling Comrades.

On monday I ran 10km and was joined by Daniel. Thanks for running with me. It may have been a bit slow for me but it helped to have an easy run.
Tuesday I ran up Mt coot-tha which involved a steady 2.2km climb to the top. A total of 26km made that a tough mid week run.
Wednesday I decided to take it easy and was meant to do 10-12km. I pushed and managed 15km which involved a short but steep hill mid way.
Thursday was an easier session as I looked to let my legs recover.

Friday was my long run and I had a daunting goal of trying to run 60km, as I knew I had to do this to have any form of endurance to run Comrades. Waking up after 5.5 hours sleep was tough, and I just wanted to stay in bed, but I knew I had to do this run. It started out well at 5 min/km pace. I ran towards creek road which involves almost 3km of undulations (not 2km hills like in Comrades but at least there are 3-4 500m inclines). By now my pace had slowed to about 5.15/km. I ran past my work and turned around after 22km. By now I was needing the toilet as I hadn't been able to go twice before my run like I usually do, so I headed home and got there around 37km. I was struggling a bit, slowing down and my feet were starting to get a bit sore. I had a drink, a banana and went to the toilet. I also took a couple of nurofen to make sure I didn't get a headache as my shoulders can get tight with a long run.

I started off again and felt okay although I was running 5.30 pace. I had another drink stop at42.5km and that broke up the 12-13km out and back I was trying to do. I reached the 12km mark and realised I had now run almost 50km, my highest equal run, but hey I was still feeling quite good, running a bit faster and I wasn't stiff or sore in my legs like I should be. Oh well, maybe the last 10-12km wouldn't be that bad.
I actually felt quite good and my pace was getting better and better. From 50-55 I was running 5.10/km, and from 55-60 I got down to 5.00/km. I was feeling really good at 60km so decided to run another 5km, although my right ankle had a slight niggle starting. I ran the last 5km in about 4.52 pace. I was happy to have achieved 65km, in a time of 5hrs 43m and for the first time I feel like an ultramarathoner. After all that is just over 1 and a half marathons.
Unfoftunately I wasn't able to get a nap in at all and had to go to work, but I lasted till 5pm and went home 30 mins early.

Saturday was an easy day although again I felt surprisingly good. I couldn't run fast at all but not nearly as stiff as I usually am after a long run.

Sunday I decided to tackle mt Coot-tha again even though I knew I shouldn't push too hard. I drove out to the bottom as I wanted to do a shorter run. My aim was 8-16km, depending on how I felt. I ran up the first 500m incline. Boy was it tough with slightly stiff legs. Then a flattish 1km before a 2.2km steady incline up, up up...Then the next 4km or so were mostly down but a little undulating. Before descending down. the loop being about 9.5km. I wanted to do the hill again, visualising the big 5 of comrades, so I thought i'd run to the top and turn around to give me 16km. The second time around was slightly tougher and much slower, running just over 6.00/km. I decided i'd just do another lap so I ended up running 20km.

I'm happy to have done a 65, my longest ever run. Now I can wind down in the road home to Comrades. It was also my biggest ever week with 144km, beating the 122km I mananged early november. My biggest goals now are just to keep up some steady runs, stay injury free and make sure I don't get sick! The last few days i've had a slightly phlegmy throat so I'm looking forward to an easy week coming up and looking after my health...

Training for week Mon 28 Apr - Sun 4 May
Mon 28 Apr	10km, 20' cycle
Tues 29 Apr	26km
Wed 30 Apr	15km
Thurs 1 May	30' cycle, weights
Fri 2 May	65km
Sat 3 May	8km
Sun 4 May	20km
Weekly mileage	144 km

"The secret of my success is this:
Every time, I tried to go as far as I could.
When I climbed the hills, I saw the mountains.
Then I started climbing the mountains…"
Ted Turner

COMRADES MARATHON 2008 WEEK 34: Taking it easy

2008-04-27T20:04:00.018+10:00

"Good things come slow – especially in distance running”
Bill Dellinger

This week was meant to be a big one. It started off well with a 9km and then a 25km midweek run up Mt Coot Tha which involved a 1.7km steady climb. (Similar to running up ngauranga gorge for those who know Wellington)
That was tough, Comrades has 5 big ones that are all longer than that with Fields hill lasting 3.2km!
Then by wednesday I was starting to get sore. I had an easy wednesday and thursday but come long run time on friday morning I tried running but decided I needed the rest as I didn't want to aggravate the little niggles I was feeling.
Over the weekend I could and Should have trained but I have taken it easy. After 3 hard weeks maybe the rest could be good and I need to put together another 2-3 tough weeks and do a 60km run in May. Back to work...

Training for week Mon 21 Apr - Sun 27 Apr
Mon 21 Apr	9km, 20' cycle
Tues 22 Apr	25km
Wed 23 Apr	12km
Thurs 24 Apr	30' cycle
Fri 25 Apr
Sat 26 Apr
Sun 27 Apr
Weekly mileage	46 km

"The real contest is between what you’ve done
and what you're capable of doing.
You measure yourself against yourself and nobody else"
Geoffrey Gaberino

COMRADES MARATHON 2008 WEEK 33: Raising the bar

2008-04-19T19:01:00.007+10:00

"I hated every minute of training, but I said, Don't quit.
Suffer now and live the rest of your life as a champion”
Muhammad Ali

This week started slowly as I was still recovering from the Canberra marathon.
I managed a 50 minute cycle monday as I tried to give my legs a rest and 12km tuesday
Wednesday and thursday I feel the early signs of a cold So I rested and my legs appreciated the recovery time.
My goal for friday was 30km and I felt quite good but was aware of not pushing too much so I did 36km. The pleasing aspect was to back this up with a quicker 12km saturday.
Sunday was a lazy day as I took the day off. I needed some sleep and recovery for what will be a tough week ahead, as the next 4 weeks or so will be my biggest weeks before tapering...

Training for week Mon 14 Apr - Sun 20 Apr
Mon 14 Apr	50' cycle
Tues 15 Apr	12km
Wed 16 Apr	Rest
Thurs 17 Apr	Rest
Fri 18 Apr	36km
Sat 19 Apr	12km
Sun 20 Apr
Weekly mileage	60 km

"Argue for your limitations
and sure enough, they’re yours"
Anon

COMRADES MARATHON 2008 WEEK 32: Comrades qualifier

2008-04-14T19:51:00.007+10:00

"If at first you DO succeed, try something harder”
Ann Landers

The week started off with me still feeling the effects of a big week last week. But it didn’t stop me pushing hard and doing a 24km run that involved running up part of Mt Coot Tha where I ran an uninterrupted section of about 1.3km uphill. This highlighted to me how I need leg strength and hill running to achieve the required level to run comrades.
After Wednesdays effort it was time to taper down a bit for my comrades qualifier in Canberra.

I arrived on Saturday without my coach, inspiration, nagger and masseuse Rheanna! I won’t make that mistake again.

Saturday night we went out to dinner with Brett, Ollie and Dave; friends who had travelled up from Melbourne. Whilst they all ate pasta I didn’t choose the wisest in opting for the lamb curry. However I prefer rice to pasta and it tasted damn good!
Sunday morning arrived and I got through my usual 3 toilet procedures on race day. Glad to have got that out of the way, we arrived at the start line with about 50 minutes to go. The weather was cool and at 6.30 it started to rain. Went to the toilet a couple of times and was deliberating on whether to wear gloves and take sunglasses also. It was pretty overcast so decided against the sunnies, but stuck with the gloves.
I was also trying to get my bag in a safe place and made my way outside oblivious to the time as I only had my gps and hadn’t started it up yet as I was moving indoors and out. Everyone was at the start line now, it was cold and raining and I tried to turn my gps on. I couldn’t get a signal and was standing under a tree, so I made my way to where there were less people. Turned it on and next thing I heard the start gun. The race had started, I now learnt I was right at the back of the field as everyone was running away from me. And my gps was still locating satellites! 30 seconds later I started, a bit flustered.

Trying to work my way through all the slow runners was tough but I settled into a rhythm running about 5:10 a km. I was aiming for 5:15 so I was happy enough.
After 10km I had dropped down to 5:00 km’s, and needed the toilet! I went at 15km (and later again at 30km).

The course was a double out and back, with 2 looped sections so that you ran out and back twice in 2 different areas. A very frustrating way to run as for example when you have run 15km you see the sign for 30km. Nothing is more demoralising!
Also the way Canberra is laid out it was very hard to get your bearings and you constantly felt you were running around in circles. We kinda were!

The rain persisted on and off, but mostly on for the first 30km or so. After which everything was soaked so the damage was done. Then the sun came out and I missed my sunglasses.
I was taking small amounts of sports drink (High 5. Why do all aussie races have sports drink I have never heard of, let alone can train with! What happened to powerade?) every 5km. I was mindful of my carbohydrate intake so at 35km I tool a energy gel (with water). Within a kilometre I started to feel stomach cramps which made that last part of the race that much more uncomfortable.

I went through the 42.2km finish in 3:32 according to the official time, (3:29 by my time which accounted for my late start and toilet stops). I felt okay and wanted to keep going to do the 50km. at about 43km I regretted this decision! Each km felt longer and longer and harder and harder.

At this stage my feet were very uncomfortable. I think the drenched socks had caused my skin to shrivel up like prunes and now I had edges of skin that were rubbing badly and ready to get blisters. I just had to try not to think about that.
I figured just get to 45km and then it’s only 5 more. The problem was each 500m felt like a km! the turnaround point was just after 46km and then I figured just get to 48 and 2 to go. I broke it down to 4 lots of 500m and just to get through 2 of those and then the last km. With 1 km to go I started to think of Rocky VI (one of my favourite movies) and had Rocky and Duke in my ear saying “No pain” At this stage I started saying it out loud to myself and although I might’ve looked eccentric I finished quite strongly in an official time of 4:13. Mission accomplished. The legs felt okay but they were definitely getting tight through the quads and hamstrings in the last 7-8km.

Now I have qualified for Comrades.
All I have to do now is make that run twice as hard by making it uphill and then add another 40km (just a marathon) and I will have comrades!!! How do I run that??

Training for week Mon 7 Apr - Sun 13 Apr
Mon 7 Apr	8km, total trainer
Tues 8 Apr	24km
Wed 9 Apr	15km
Thurs 10 Apr	30' cycle, total trainer
Fri 11 Apr	8km
Sat 12 Apr	Rest
Sun 13 Apr	50km - Canberra marathon
Weekly mileage	105 km

"The difference between the mile and the marathon is
the difference between burning your fingers with a match
and being slowly roasted over hot coals"
Hal Higdon

COMRADES MARATHON 2008 WEEK 31: The next level

2008-04-06T09:01:00.003+10:00

"If you're going through hell, keep going”
Winston Churchill

With 10 training weeks to go, it was time to take things to the next level and make the focus so much stronger. I've decided that less running but maintaining the long sessions is the most important as I try to manage my training.
The week started off well with a 9 and a hill session of 20. Feeling a bit sore on wednesday I took it easier for 2 days.
Friday was long run day. After 3 hours sleep the alarm went off at 1am and all I wanted to do was sleep. The consequences were too unbearbable so I had to get up. My aim was a minimum of 36 but I wanted to do 42. At 42 I felt I could still do more so I decided to do 44. Then I thought it's almost half a comrades. So I figured I better do 45 to ensure it was truly at least half a comrades!
The worst part of the recovery was only having time for a 15 minute nap and having to go to work for the rest of the day. The legs felt okay but my nipples got rubbed raw from a new t-shirt that was a bit abrasive.
Next week it's the canberra marathon which will be my qualifier for comrades. It's only 42km with the option of continuing on to do a 50km. I'll see what I feel like on the day

Training for week Mon 31 Mar - Sun 6 Apr
Mon 31 Mar	9km, total trainer, 30' cycle
Tues 1 Apr	20km
Wed 2 Apr	30' cycle
Thurs 3 Apr	20' cycle, 15' crosstrainer
Fri 4 Apr	45km
Sat 5 Apr	30' cycle, 30' crosstrainer
Sun 6 Apr	22km
Weekly mileage	96 km

"I will continue to let others predict,
but only I can determine what I will, can, or cannot do"
Marva Collins

COMRADES MARATHON 2008 WEEK 30: Battling sickness

2008-03-30T17:38:00.005+10:00

"It’s easy to laugh when everything is going great,
but it’s important to laugh
when everything is going wrong”
John C Maxwell

Another disrupted week when I can least afford it. Someone gave me a cold and I have struggled for a week to shake it off.
Had a good longish run with some hills on tuesday and then by wednesday I was dead and needed to rest for a day to get over the fever and cold.
I decided to have a quiet weekend and get right as I head into the toughest 10 weeks of my life!

Training for week Mon 24 Mar - Sun 30 Mar
Mon 24 Mar	45' cycle, 15' crosstrainer
Tues 25 Mar	22km
Wed 26 Mar	45' cycle
Thurs 27 Mar	sick
Fri 28 Mar	30' cycle
Sat 29 Mar	rest
Sun 30 Mar	11km
Weekly mileage	33 km

"As we are liberated from our own fear,
our presence automatically liberates others"
Nelson Mandela

COMRADES MARATHON 2008 WEEKS 26-29: The hills get bigger

2008-03-21T17:40:00.005+10:00

"Obstacles don't have to stop you.
If you run into a wall, don't turn around and give up.
Figure out how to climb it,
go through it, or work around it.”
Michael Jordan

The greatest challenge in running the comrades I am told is mental. The past 4 weeks have been extremely tough due to a minor shin injury and the effect it has on the mind. The self-doubt, the ability to remain in a positive state of mind, the faith required and above all the courage to persevere.
I was ready to pull the pin and give up on the dream before remembering the pain of regret will outlast the pain of 12 hours. And if I fail at least I need to give it my best, comfortable in the knowledge my best wasn't good enough. The more I learn this time, the better I can prepare next time.
So I must rely on the strength I posess and the preparation I have already done before facing a pain like i've never had to endure before...here goes...

"There is no tomorrow."
Apollo Creed, Rocky III

COMRADES MARATHON 2008 WEEK 25: Inconsistent efforts

2008-02-25T03:31:00.003+10:00

"You pay a price for getting stronger
You pay a price for getting faster
You pay a price for jumping higher
But also you pay a price for staying just the same”
H Jackson Brown

This week saw inconsistent effort. After trying to do more hills, my right calf and shin were a little sore by wednesday so I took a day off to recover
I mananged a good long run on friday, but then had a quiet weekend as I was still a little stiff
This week I need to return to a full training week and take the hills slower...

Training for week Mon 18 Feb - Sun 24 Feb
Mon 18 Feb	8km, 1 hour total trainer
Tues 19 Feb	20km
Wed 20 Feb	Rest
Thurs 21 Feb	50' cycle
Fri 22 Feb	42km
Sat 23 Feb	40' cycle, 20' crosstrainer
Sun 24 Feb	Rest
Weekly mileage	70 km

"The opportunity to become who we want
lies in this very moment’s behaviour"
David Reynolds

COMRADES MARATHON 2008 WEEK 23-24: Ups and Downs

2008-02-20T16:47:00.005+10:00

"He who falls and gets up didn’t fall, he only stumbled”

The last couple of weeks have been inconsistent. The mental side of things play such a big part even before the race is won.
It has been hard to maintain the mental focus in whilst niggles and tiredness kick in. Getting up in the mornings and keeping the right attitude up are the tough things. At the back of any runners mind is the thought "Have I done enough miles?" The answer to that question is always "no", but it nevers make you feel any better.
I was reminded from an ironman this week that it is better to be underdone that overdone, which was a nice reminder that things could be worse. It gave me a good dosage of motivation though, so it's back on the road again...

Training for week Mon 4 Feb - Sun 10 Feb
Mon 4 Feb	8km, 1 hour total trainer
Tues 5 Feb	20km
Wed 6 Feb	15km
Thurs 7 Feb	2 hours total trainer
Fri 8 Feb	Rest
Sat 9 Feb	Rest
Sun 10 Feb	Rest
Weekly mileage	43 km

Training for week Mon 11 Feb - Sun 17 Feb
Mon 11 Feb
Tues 12 Feb	20' cycle
Wed 13 Feb	12km
Thurs 14 Feb	2 hours total trainer
Fri 15 Feb	12km
Sat 16 Feb	36km
Sun 17 Feb	Rest
Weekly mileage	60 km

"To achieve all that is possible,
we must attempt the impossible.
To be all we can be, we must dream of being more.
To reach our dreams,
we must reach out to others"
John C Maxwell

COMRADES MARATHON 2008 WEEK 22: Feeling fatigued

2008-02-03T09:59:00.001+10:00

"Ninety percent of all those who fail
are not actually defeated.They simply quit”
Paul J Meyer

The obstacles keep coming. Monday started off well with one of my best runs in a long time and feeling absolutely great.
On tuesday I attempted a hill session for the first time in too long and that left me knacked tuesday and wednesday.
My friday long run got cut back to 20km as it was all I could manage and saturday and sunday I rested as I think I have a few flu like symptoms and very little energy to train.
With time ticking by the weeks are getting more and more critical...

Training for week Mon 28 Jan - Sun 3 Feb
Mon 28 Jan	8km, 1 hour total trainer
Tues 29 Jan	20km
Wed 30 Jan	15km
Thurs 31 Jan	2 hours total trainer
Fri 1 Feb	20km
Sat 2 Feb	Rest
Sun 3 Feb	Rest
Weekly mileage	63 km

"Never fear pressure –
greatness was rarely ever forged without it"
Blair Singer

COMRADES MARATHON 2008 WEEK 21: The body needs recovery

2008-01-27T16:41:00.001+10:00

"There is no man living
who isn’t capable of doing more
than he thinks he can do”
Henry Ford

This has been a tough week, with extreme tiredness the main issue
The early week started of well with better running times but as the week progressed, the long hours at work took its toll and the 3.30am starts just caught up with the body
On friday I like to do my long run but after getting to bed at 11pm, I couldn't wake up to go running at 2am. So instead I slept in and saturday and sunday I have decided to rest and recuperate.
The aim now is to start getting back to putting in an evening training session too With only 140 days to go, time is ticking by quickly. It translates to less than 20 training weeks...

Training for week Mon 21 Jan - Sun 27 Jan
Mon 21 Jan	8km
Tues 22 Jan	20km
Wed 23 Jan	15km
Thurs 24 Jan	50' cycle, weights
Fri 25 Jan	Rest
Sat 26 Jan	Rest
Sun 27 Jan	Rest
Weekly mileage	43 km

"The key to being successful is not to
make the same mistake too often"

COMRADES MARATHON 2008 WEEK 20: Pushing through the barriers

2008-01-20T17:50:00.001+10:00

"It is easier to go down a hill than up,
but the view is best from the top”
Arnold Bennett

This was my first 100km week since November, and my first long run too.
the early part of the week went well but the runs started to get progressively slower.
Then on friday it was back to running 30km+. I had forgotten how hard it is on the feet! Although the extremely slow pace meant I had more time on my feet than I would've liked.
The saturday recovery run and sunday middle distance run felt okay although the body is tired from getting used to the high distances again.
Next week's goal is to increase the long run...

Training for week Mon 14 Jan - Sun 20 Jan
Mon 14 Jan	8km
Tues 15 Jan	20km
Wed 16 Jan	15km
Thurs 17 Jan	45' cycle
Fri 18 Jan	32km
Sat 19 Jan	12km
Sun 20 Jan	20km
Weekly mileage	107 km

"Running is a lot like life.
Only 10 percent of it is exciting.
90 percent is slog and drudge"
English runner Dave Belford

COMRADES MARATHON 2008 WEEK 19: Overcoming obstacles

2008-01-13T14:05:00.001+10:00

"Little minds are tamed and subdued by misfortune
but great minds rise above them”
Washington Irving

The early part of the week was simply trying to put in the miles and get back to a consistent training pattern.
Unfortunately after doing 18km on tuesday I pushed too hard with my hamstring strengthening and aggravated my leg. Friday saw it stiffen up so I had to adjust my routine when I wanted to increase it.
Still I managed 80km for the week which was solid if not spectacular. The consistency of a couple of weeks training is paying off, the big runs just need to give me the endurance I will need to build. Lets hope for a bigger week next week...

Training for week Mon 7 Jan - Sun 13 Jan
Mon 7 Jan	8km
Tues 8 Jan	18km
Wed 9 Jan	14km
Thurs 10 Jan	40' cycle
Fri 11 Jan	8km
Sat 12 Jan	12km
Sun 13 Jan	20km
Weekly mileage	80 km

"It’s not whether you get knocked down…
it’s whether you get up"
Justin Herald

COMRADES MARATHON 2008 WEEK 18: Starting over again

2008-01-06T11:31:00.001+10:00

"Never let anyone tell you it can't be done
when you know in your heart it can”

This week it has been back to consistent training.
The leg is starting to get better and the limiting factor has been in the lack of fitness and not the injury.
With my rehab exercises taking up a decent portion of time I have neglected my abs and have put on a fair amount of extra weight around the mid section. Now I have to get rid of that again.
Sunday saw me trying to run longer than an hour, something I haven't done in a while. The combination of poor conditioning, and strong Brisbane heat and humidity absolutely drained me. When I got home all I felt like was an ice bath. It certainly doesn't make training easy.

Training for week Mon 31 Dec - Sun 6 Jan
Mon 31 Dec	12km
Tues 1 Jan	12km
Wed 2 Jan	12km
Thurs 27 Dec	30' cycle
Fri 28 Dec	10km
Sat 29 Dec	12km
Sun 30 Dec	20km
Weekly mileage	78 km

"Our greatest glory is not never failing,
but rising every time we fall"
Confucius

COMRADES MARATHON 2008 WEEKS 16-17: The valley of the shadow of death

2007-12-31T03:29:00.001+10:00

"There is no easy walk to freedom anywhere
and many of us will have to walk through
the valley of the shadow of death again and again
before we reach the mountaintop of our desires"
Nelson Mandela

These 2 weeks have reached desperation status. It has involved making a decision as to whether I can run Comrades or not. I have consulted 2 different physios and had had differing opinions. I have a lower back, pelvic, hip area tightness with poor muscle balance that has resulted in a hamstring strain and neural symptoms. At least it is now recovering and I can move forward.
The training is very light and easy, with a focus on working on my weaknesses and instability. It has meant my goals have had to be revised from a silver medal and a target of 9 hours; to simply finishing within the 12 hour cut off and getting a finishers medal.
Game on...

Training for week Mon 24 Dec - Sun 30 Dec
Mon 24 Dec	4km
Tues 25 Dec
Wed 26 Dec	4km
Thurs 27 Dec	6km
Fri 28 Dec
Sat 29 Dec	10km
Sun 30 Dec
Weekly mileage	24 km

"A champion gets up one more time
than he gets knocked down"

COMRADES MARATHON 2008 WEEK 15: The road to recovery

2007-12-16T16:59:00.001+10:00

"The will to win means nothing
if you haven’t the will to prepare"
Juma Ikangaa, 1989 New York marathon winner

This week started off with a good session on monday and a pretty sore leg on tuesday morning, so this week has focused on trying to get my leg right for the tough stuff still to come.
I have focused on my patellofemoral joint and eccentric strengthening of my hamstring which resulted in it feeling much better. The test will come as I start running on it again next week

Training for week Mon 10 Dec - Sun 16 Dec
Mon 10 Dec	7km, 1 hour total trainer
Tues 11 Dec	2km
Wed 12 Dec
Thurs 13 Dec	2 hours total trainer
Fri 14 Dec	40' cycle
Sat 15 Dec
Sun 16 Dec
Weekly mileage	9km

"Always measure an obstacle next to
the size of the dream you're pursuing"
John C Maxwell

COMRADES MARATHON 2008 WEEK 14: Back to basics

2007-12-09T16:12:00.001+10:00

"Do not let what you cannot do
interfere with what you can do"
Former UCLA coach, John Wooden

After 3 slack weeks it was time to get back into it. The circumstances were made more difficult by the fact I was away in Sydney. It meant I didn't have as much equipment to cross train with so it was back into the running. After feeling pretty sore I had managed almost 50km by wednesday but my leg was starting to get sore again. Back home by friday I haven't gotten back into the routine. I think I have hopefully diagnosed my hamstring problem as referred pain from my patellofemoral joint, so I am hopeful this will lead to a resolution soon.
Meanwhile my Garmin GPS unit has died. The battery is not working unless it is on the charger. Still these obstacles are only meant to make us stronger. It is certainly a useful and awesome training tool so I have to get that sorted.
My goals have taken some adjusting and the next aim is to get some solid training in for the rest of December and build my base back to what it was before taking things to a new level come the start of 2008. Let's do it...

Training for week Mon 3 Dec - Sun 9 Dec
Mon 3 Dec	10km in morning, 11km in evening
Tues 4 Dec	12km
Wed 5 Dec	16km
Thurs 6 Dec
Fri 7 Dec
Sat 8 Dec
Sun 9 Dec	90min walk
Weekly mileage	49km

"It’s not whether you get knocked down…
it’s whether you get up"
Justin Herald

COMRADES MARATHON 2008 WEEKS 11-13: The challenge intensifies...

2007-12-09T16:02:00.001+10:00

"Defeat does not finish a man – quitting does.
A man is not finished when he is defeated.
He is finished when he quits"
Justin Herald

Sorry for the lack of updates. This period has been extremely tough. It began with the pain/tightness I started to experience through my left hamstring. Not a crippling or overly intense pain, but more of a nagging feeling that doesn't allow me to straighten my leg properly. In this period the mind games have been the hardest to overcome and I haven't coped particiularly well through it all.
Mentally it has been a huge challenge. One can't simply push through it. The support around me has been fantastic and motivated me faster than I could otherwise do on my own.
Unfortunately my training has stopped and the progress halted and in reverse. Still as I search for positives I can only think that I have just over 6 months of hard training to go so if ever a break can be had, it is now

"You're not obligated to win.
You're obligated to keep trying to do
the best you can every day"
Marian Wright Edelman

COMRADES MARATHON 2008 WEEK 10: Feeling the pain

2007-11-11T12:15:00.001+10:00

"It's not whether you get knocked down...
it's whether you get up"
Justin Herald

This week has seen more pain and effort when all I want to do is sleep, rest and have a few days off! However the dream of running Comrades gets me out of bed and striving harder.
At the end of last week I could feel some tightness in my left hamstring, and have managed to push through it all week. I figure I need to learn how to run with pain and visualise myself running as if it is the last 10-20km of Comrades. After all you can't be an ultramarathoner without experiencing some pain.
On sunday though I felt it was a bit sore and curtailed my run. It may have been a bit aggravated from the strong work Rheanna did to it on saturday. It is due to nerve tightness and comes from my back so it isn't anything serious to worry about. At least I am not damaging my body at all.
Although the last few weeks have been progressing well, the pounding on the body has probably signalled it may be time to have a few days rest. We'll see how the body responds in the next few days.

Training for week Mon 5 Nov - Sun 11 Nov
Mon 5 Nov	6km intervals, 1 hour total trainer
Tues 6 Nov	15km
Wed 7 Nov	12km, weights
Thurs 8 Nov	2 hours total trainer
Fri 9 Nov	32km, 30' cycle
Sat 10 Nov	16km
Sun 11 Nov	4km, weights
Weekly mileage	85km

"Only those who risk going too far
can possibly know how far one can go"
T S Elliot

COMRADES MARATHON 2008 WEEK 9: Taking it to the limit

2007-11-04T16:36:00.001+10:00

"There is no substitute for work. It is the price of success"
Earl Black

This week it was back on track by pushing hard and discovering my limits.
A strong beginning to the week with extra sessions (mostly abs and strengthening) in the evenings on monday to wednesday, was backed up with my longest run ever on friday, albeit quite slow. It was a tough run, and by 30km I was starting to feel stiff but then my music played the "Bryan Habana" song and that inspired me to push through. My battery on my MP3 ran out with 5km to go and that made the last 5km tough. Usually my feet get sore at about 30km but this time I only started to feel it around 40km. However my hamstrings felt very stiff about 43km which made running tough and I didn't feel I could have run much further.
After initially feeling pretty good for running 50km I started to think how can I run another 40km on top of that!
This was also the highest mileage I have done in 1 week ever. The 3 runs at the beginning of the week often feel harder than the higher mileage at the end of the week!
With 224 days to go I still have plenty of work to do. Next week I shall have an easier week and aim for 90km.

Training for week Mon 29 Oct - Sun 4 Nov
Mon 29 Oct	7km intervals, 1 hour total trainer
Tues 30 Oct	20km, 30' cycle
Wed 31 Oct	15km, weights
Thurs 1 Nov	2 hours total trainer
Fri 2 Nov	50km
Sat 3 Nov	10km, 30' total trainer
Sun 4 Nov	20km
Weekly mileage	122km

"Success is not a destination that you ever reach.
Success is the quality of the journey"
Jennifer James

COMRADES MARATHON 2008 WEEK 8: Frustration

2007-10-28T16:30:00.001+10:00

"We can't become what we need to be
by remaining what we are"
Oprah Winfrey

Lack of being organised this week has resulted in a poor end to the week. On monday night I went up to Toowoomba, some 120km from Brisbane. It is a great place to run around with lots of steep hills. One day I need to go run the range which has a 4km hill, but unfortunately the only road is the highway with no footpath.
On getting back to Brisbane I have struggled to get organised and into my routine, however it is no excuse for missing 3 days in a row. I find it hard when I miss 1 or 2 days. Unfortunately the majority of my miles are run friday to sunday, so missing out here is bad for my total mileage. With just over 7 months to June, time is starting to get more critical. Once January comes round I can't afford to miss many sessions, and this effectively gives me 2 months to ensure I have a strong base. Gotta make next week count and get back to 100km.

Training for week Mon 22 Oct - Sun 28 Oct
Mon 15 Oct	7km intervals, 1 hour total trainer
Tues 16 Oct	15km in Toowoomba
Wed 17 Oct	15km
Thurs 18 Oct	rest
Fri 19 Oct	rest
Sat 20 Oct	rest
Sun 21 Oct	12km
Weekly mileage	49km

"The greatest battles of life are fought out daily
in the silent chambers of the soul"
David McKay

COMRADES MARATHON 2008 WEEK 7: Rest, recovery and inspiration

2007-10-23T19:56:00.001+10:00

"You must have a long-range vision to keep you from
being frustrated by short-range failures"
Charles Noble

This week I had high hopes of pushing hard but early in the week I started experiencing a sore right foot, not sure what had set it off. It could have been a small strain from overstretching it, something quite likely the way I often lose my footing or miss my step somewhere. It started off around the 5th metatarsal which is a common site for stress fractures and my biggest fear. Anything else I can deal with, rest I cannot!
So a couple of days rest was the order of the day and then with the rugby world cup final I decided that a few days recovery wasn't a bad thing. I managed 26 days in a row so I was happy with that.
And the brilliant Springbok victory was extemely inspiring. It shows the value of long-term vision and what can be achieved when you believe in a wonderful cause/country.

Training for week Mon 15 Oct - Sun 21 Oct
Mon 15 Oct	6km intervals, weights 30' cycle, 15' crosstrainer
Tues 16 Oct	20km
Wed 17 Oct	15km, weights
Thurs 18 Oct	2 hours total trainer
Fri 19 Oct	rest
Sat 20 Oct	rest
Sun 21 Oct	rest
Weekly mileage	42km

"It's okay if you fall down as long as you learn something as you get up"John C Maxwell

COMRADES MARATHON 2008 WEEK 6: Taking it easy

2007-10-14T12:23:00.001+10:00

"It's hard to beat a person who never gives up"
Babe Ruth

This week was designed to be an easier week to allow a bit of recovery from the high mileage. Although the runs were shorter and faster, they weren't any easier and the body was still knacked!
It was pleasing to run 5 PB's out of 6 runs indicating I am getting fitter and faster.
Met a guy this week who has run 11 Comrades. His advice was that "Comrades is all in the mind not the body". But the training will determine how fast I am able to run and what I will feel like at the end of it. Gotta keep working hard and pushing on...

Training for week Mon 8 Oct - Sun 14 Oct
Mon 8 Oct	6km intervals 1 hour total trainer
Tues 9 Oct	15km
Wed 10 Oct	10km weights
Thurs 11 Oct	2 hours total trainer
Fri 12 Oct	32km
Sat 13 Oct	10km, weights
Sun 14 Oct	12km
Weekly mileage	85km

"It's not what we do once in a while that counts,
but our consistent action"
Anthony Robbins

COMRADES MARATHON 2008 WEEK 5: Need sleep!

2007-10-07T22:49:00.001+10:00

"The best preparation for tomorrow is doing your best today"
H Jackson Brown

This week has been a great week, having achieved the mileage I set out to do and backing up after a strong week previously. Mind you it hasn't been easy as my body has been tired. When I get up I start doing my Abs with my eyes shut!
At least I can look forward to an easy week of training next week.
I had planned to run the Toowoomba marathon in 2 weeks time as my comrades marathon qualifier, but I just found out it is not an IAAF accredited race, so now I may have to wait till the Canberra marathon in april to qualify. I hadn't wanted to leave it too late but don't have many options.

Training for week Mon 24 Sept - Sun 30 Sept
Mon 24 Sept	7km intervals 1 hour total trainer, 30'cycle
Tues 25 Sept	20km
Wed 26 Sept	15km, weights
Thurs 27 Sept	2 hours total trainer
Fri 28 Sept	44km
Sat 29 Sept	10km, 30' total trainer, weights, 50' cycle
Sun 30 Sept	20km
Weekly Mileage	116km

"To give anything less than your best is to sacrifice the gift"
Steve Prefontaine

COMRADES MARATHON 20 WEEK 4: The tough get going

2007-09-29T17:37:00.001+10:00

"No one has ever drowned in sweat"
Lou Holtz

As the going gets tough, I have just had to get it going. This has been my first full on training week in some time, finally stepping up my training back to where it should be. I always feel when you are doing 100km+ per week you start to get fit pretty quickly. However by this weekend my body has been knacked and just wants to rest!
Thanks for the messages of support, they certainly help to motivate me in the early mornings when I don't want to get out of bed. I am happy the longer runs have stepped back up in distance, but it is the run the next day that is harder when the body is still stiff and trying to recover!

Training for week Mon 24 Sept - Sun 30 Sept
Mon 24 Sept	7km intervals 1 hour total trainer
Tues 25 Sept	20km
Wed 26 Sept	15km 15' cycle, 15' crosstrainer
Thurs 27 Sept	2 hours total trainer
Fri 28 Sept	38km
Sat 29 Sept	10km, 30' total trainer
Sun 30 Sept	20km
Weekly mileage	110km

"There is no easy walk to freedom anywhere, and many of us will have to pass through the valley of the shadow of death again and again before we reach the mountaintop of our desires"
Nelson Mandela

COMRADES MARATHON 2008 WEEK 3: Training in the hills of NZ

2007-09-20T08:52:00.001+10:00

"The world meets nobody halfway,
if you want it you gotta take it"
Linc Hawk, Over The Top

This week has seen me return back to New Zealand for my Grandfather's funeral. Returning to the hills of Wellington has made me realise that whilst the 90km of Comrades is going to be hard enough, the big 5 hills and many many smaller ones are going to kill me! It will require a lot of fitness and strength to be able to survive let alone run swiftly. At least I managed to do a few more kms this week even though I wasn't feeling so great. Wednesday I ran my favourite, up Ngauranga gorge, and friday I started the long runs again, doing a 32km run from Wilton to Tawa and back, on friday. Sunday ended with a 20km run along the Brisbane river, which resulted in a much more consistent pace than the up and down of Wellington which saw me get slower and slower as I ran.

Training for week Mon 17 Sept - Sun 23 Sept
Tues 18 Sept	12km
Wed 19 Sept	22km
Fri 21 Sept	32km
Sun 23 Sept	20km
Weekly mileage	84km

Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible"
Doug Larson

COMRADES MARATHON 2008 WEEK 2: Slow progress

2007-09-20T07:57:00.001+10:00

"It's at the borders of pain and suffering that
the men are separated from the boys"
Emil Zatopek

This week started off well but got disrupted by rugby world cup and personal issues. Whilst I didn't get the mileage and long run in, at least it was a step up from last week which is progress!

Training for week Mon 10 Sept - Sun 16 Sept
Mon 10 Sept	7km intervals, 1 hour total trainer, 30' cycle
Tues 11 Sept	20km
Wed 12 Sept	15km
Thurs 13 Sept	2 hours total trainer
Fri 14 Sept	10km tempo run
Sat 15 Sept	45' cycle, 10' crosstrainer
Weekly mileage	52km

"To describe the agony of a marathon to someone
who's never run it is like trying to explain
color to someone who was born blind"
Jerome Drayton

COMRADES MARATHON 2008 WEEK 1: 280 days to go!

2007-09-09T16:36:00.001+10:00

“There’s no telling how far you will
have to run when chasing a dream”

After being a slack ass over the last 2 months it is now time to get back into some serious training. As of today there are a little over 9 months to go...280 days! Time will fly by and preparation is the name of the game. The work that gets put in now is the most important, even though most comrades programs don't start until 1 Jan. I have a feeling September/October are going to be tough getting up with Rugby WC!

Training for week Mon 3 Sept - Sun 9 Sept
Wed 5 Sept	15km and 20' cycle
Thurs 6 Sept	Weight session and 45' cycle
Sat 8 Sept	10km
Sun 9 Sept	20km
Weekly mileage	45km

"Our greatest battles are that with our own minds”
Jameson Frank