"

Over training is over rated, rest better so that you can train even more" - Nick Yster Bester


Tuesday, May 24, 2011

Some thanks!

"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit which fortunately functions independently of logic." - Tim Noakes

First a great thanks to Lauren from “On the Run”. I received some awesome honey gels from her after answering a question on her blog. If you don’t know or follow Lauren yet you are missing out on some crazy energy runs. Thanks Lauren! The smiley face she included in the package gives some idea of this girl's personality.


It is Comrades week and I want to thank you all for all the encouragement, messages and well wishes that have been coming my way. Thank you all, I really appreciate it! I was reminded in a song written for Comrades how I should feel this week.

You are one of the lucky ones
You are one of a chosen few
That gets to run the greatest race of them all…


I leave you with a short Comrades video. Happy running!

Friday, May 20, 2011

Five Hills For Friday

This year’s Comrades Marathon is an up run and as I promised in my previous post, here is a short description of what lies ahead for the runners. I’ve added a few random photos of the race again.

I borrowed most of the description from the Comrades Marathon Website.

Route Description the 'up run'

The start for the up run is at sea level in the centre of the harbor city of Durban, and finishes in Pietermaritzburg at an altitude of 650m (2133ft). On the way runners encounter 5 major hills, popularly known as the “Big Five” which are briefly described in the following narrative, interspersed with other landmarks and points of interest.


Almost directly from the start outside the Durban Post Office, the ascent to Pietermaritzburg begins with a steady climb up Berea Road to the summit at Tollgate, where today there is neither toll nor gate. After a brief descent another climb takes the runners to 45th Cutting, so named after the British 45th Regiment of Foot (Sherwood Foresters)  who constructed the cutting while stationed in Natal from 1843 to 1859. The first of the “Big Five” Cowies Hill is the next landmark of note.

COWIES HILL
Coming up from Durban, Cowies is encountered approximately 14km (8.7miles) from the start and is a moderately difficult climb rising about 137m (449.5ft) in the space of 1.5 km (1 mile). Although this does not sound too difficult an obstacle so early in the race, the preceding 14 km is a relentless ascent, to an altitude of nearly 300m (984ft) at Westville, which warrants its inclusion in the “Big Five”.


FIELDS HILL
After the descent from Cowies Hill and the easy flat section of Pinetown's Old Main Road, this hill is approximately 22km (13.7miles) from Durban and rises some 213m (699ft) over a distance of 3km (1.9miles). It offers a foretaste of things to come.


BOTHA’S HILL
After breasting the crest of Field’s Hill some respite is offered by an undulating but reasonably flat section to the village of Hillcrest. After a short descent from Hillcrest, Botha’s Hill offers another challenge with a somewhat lesser altitude rise of some ± 150m (492ft), and covering a distance of 2.4km (1.5miles), but is nevertheless taxing. At the top of this hill lies a landmark well known to all veteran Comrades runners in the form of the boys of Kearsney College who have gathered in numbers outside the famous school’s gates since the beginning of Comrade’s long history, providing much appreciated support to the weary runners. Their vociferous and enthusiastic support together with refreshments and any other assistance needed has helped lift the flagging spirit of many a runner and encapsulates the school motto Carpe Diem.


In the 7km (4.3miles) stretch from the top of Botha’s to the halfway mark, there is a fairly steep but short descent known as Alverstone, which is recognisable by the radio and TV transmitting mast clearly visible on the left.


At the end of the flat section after the sharp descent, runners encounter the Wall of Honour on the right hand side of the road, overlooking the Valley of 1000 Hills. This wall was created as a permanent landmark to honour the achievements of runners who have completed the epic journey between the two cities.


Just round the corner, through the cutting is Arthur’s Seat…a niche cut into the cutting wall, which legend tells us was the spot where the famous Arthur Newton, 5 times winner of the 1920’s, used to sit for a breather while out running. Today runners are urged to pay homage to Mr. Newton with a greeting and a flower, which legend has it, ensures a great second half of the race. Some believe he sits there every year, watching the runners go by.

Not far beyond this lies Drummond, which marks halfway, and is immediately followed by the fourth “Big Five” hill, Inchanga.


Inchanga
Immediately after reaching the welcome milestone of the halfway mark, runners are confronted with this monster. It winds relentlessly for 2,5km (1.6miles) and also rises some 150m (492ft) in altitude, but at this stage of the race seems far more difficult than the preceding hills.


The descent of some 2km (1.2miles) is more gentle and is a welcome relief. The bottom of the Inchanga descent is marked by Mayats Store on the right.


The route now follows a generally flat and slightly undulating landscape through the tiny villages of Cato Ridge and Camperdown and passing the Ethembeni School for Handicapped Children who line the route with enthusiastic support for the runners. Harrison Flats lies just before Cato Ridge and is an uninspiring flat section of approx 2.5km (1.6miles), which to the leg-weary runner seems endless.


Approximately 19km (11.8miles) from Pietermaritzburg is the highest point on the route (870m/2854ft) at a point known as Umlaas Road. This point is unremarkable as is not reached by any noticeable hill, and is largely unnoticed by most runners. A landmark is a concrete water tower which is visible on the other side of the freeway which passes near the route on the right at that point.


Polly Shorts
This is the ultimate in heartbreak hills. It lies in wait 80km (50miles) away from Durban and is often the make or break point for even the top contenders.  The climb is 1.8km (1.1miles) in length with the summit at an altitude of 737m (2418ft), a rise of nearly 100m (328ft) and while this is 133m (436ft) less than the highest point on the course, it is a formidable obstacle to any runner with two back-to-back standard marathons behind him.


Polly shorts is the last of the “Big Five” hills on the up run. Don’t be fooled though, there are many nameless hills between the five big ones. Never under estimate the route of the Comrades. The finish of the up run is nearly a kilometer higher than the start.


So it is nearly time for me to take on this challenge. A week from now I'll be in Durban already. In the mean time I'm keeping myself sane with some short taper runs.

Have a super weekend everyone!

Saturday, May 14, 2011

What is all this Comrades fuss about?


I’ve been writing about my Comrades training for a long time now and finally moved into tapering this week. But just what is all this Comrades fuss about? Over the next few weeks I will share some information about this great race.


The Comrades Marathon is the biggest ultra in the world with 14400 finishers last year, but it is much more than that. It is a race with many traditions and a part of South Africa’s history.


Here in South Africa everyone knows about the Comrades. If people hear you’re a runner there is only one question you get asked in South Africa…do you run Comrades? If you answer yes, they admire you. If you answer no, they think you’re a liar because if you don’t run Comrades you aren’t a runner. It’s as plain and simple as that.


The South African road running calendar is planned around Comrades. Marathons and ultras leading up to the end of May with shorter races after Comrades. A survey once showed that as much as 70% of South African road runners only run because of the Comrades. Just as you hear all this talk about Boston qualify in the USA, you hear about Comrades qualify in South Africa.


The race is very tough. It is about 89km (55 miles) long and run over a brutal course between the cities of Durban and Pietermaritzburg. The direction changes each year, making it either an up or a down run. 2011 is an up run, Durban to Pietermaritzburg.


There is a strict 12 hour cutoff and the bulk of the runners finish the race in the last 30 minutes. At exactly 12 hours a race official stands with his back to the runners trying to reach the finish and fires a gun. That is it. Many runners have missed the cutoff with 1 second. 12:00:01 means no medal, no finishing time…DNF.


The 12 hour cutoff is gun time, there is no chip time. I will lose about 12 to 15 minutes at the start because I start close to the back. I work out my race schedule with 11:45 available to finish. The winners run between 5:20 and 5:30. This is when I hope to be at the halfway point.


The spirit of the Comrades is unlike any race or anything you will ever experience. It is truly unbelievable. I can’t describe it, you have to experience it. This is why the Comrades is known as The Ultimate Human Race…because of the spirit that makes the Comrades Marathon the fantastic event it is. I hope one day you can come and experience it.


Next post: Profile and description of the up run.

Have a super weekend everyone!