Nedbank LVCC Calendar

Friday 30 May 2014

Whats happening this weekend.

Saturday 31 May

Club run
Time: 05:30
Meeting point: Virgin Active
For those that were left behind in Nelspruit.
Kaapsehoop road out & back.
Distance:  10-20km.

Halls parkrun 
Time: 08:00
Meeting point: Halls Gateway
Route: Out & back on Halls farm
Distance: 5km 
*For more info visit http://www.parkrun.co.za/halls/



Sunday 1 June


Thursday 29 May 2014

2014 Comrades Marathon Countdown Pt 16

The wrap.

Here's hoping you all have a great run, and safe journey to KZN and home again.

Remember a few things that can make or break your day:

  • Stay healthy. Keep away from people with any sign of illness. Chances are you won't get anything between now and Sunday, but for the sake of your mind, keep clean.
  • Eat well, but carefully. Don't eat anything that you wouldn't normally eat. Avoid rich foods, and all those spicy foods in Durbs (and all)
  • Be cautious on carbs. No, I don't want to start a debate on this. Leave the debate between Tim Noakes vs the rest of the nation. But overdosing on carbs will make you feel sluggish, heavy and bloated - a feeling you will only be able to get rid of behind a bush somewhere near Drummond. By cutting down on your running in this last week, you are not burning as much, so your body will be storing glycogen anyway. By all means take in some extra carbs in the last 2-3 days, but don't over do it.
  • Drink lots. Energy drinks, carbo loading and any other supplements that you may be popping (even the good ol' vitamin supplements) do put an extra strain on your body, especially your kidneys. Long distance running further adds to the strain on your kidneys. Drink plenty extra water now, and keep it up until Tuesday next week.
  • You might be running for charity, family or friends. Don't forget that you are also running for yourself.
  • Remember what your mother taught you - don't run with scissors.
Have a great run! Looking forward to seeing some of you on TV!


Cheers,
Andrew.



Pain is temporary - internet results last forever!



Nedbank LVCC athlete Murray Anderson is #runningforlegacy @ Comrades 2014.


 Running for children; celebrating Mandela’s legacy

Two passionate road runners, Murray Anderson and Suzanne Bedford will run their fourth and second Comrades Marathon race respectively on June 1, 2014 in aid of Joint Aid Management (JAM) South Africa and in honour of the legacy of Nelson Mandela. This will be the second year that Murray and Suzanne will run in aid of the less fortunate children that JAM serves in South Africa.

The Comrades Race is an ultra-marathon that covers 90 km (56 miles) between Pietermaritzburg and Durban, South Africa. It is the world's largest and oldest ultra, with 18 000 runners attempting to reach the finish line before the 12-hour cut-off time. It is a gruelling endurance race, but it is not nearly as harsh and taxing as the daily battle for survival that many underprivileged children in South Africa have to endure.
2013-06-02-15-02-56.jpg

Mandela (affectionately referred to as Madiba) was an iconic leader who devoted 67 years of his life to fighting poverty and promoting social justice. His incredible love for children – and his many appeals on society to care for the little ones – continue to inspire JAM SA to do (among others) daily nutritional school feeding in over 1,000 Child Care Centres in informal settlements across the country.

Murray is a field and corporate reporter with JAM International and is based in Johannesburg, South Africa. His late father attained three gold medals at the Comrades some years ago, and Murray wanted to follow in his footsteps by doing something significant through this race platform, but in a different, humanitarian way.

Susan is a born South African who now lives in Vancouver, Canada. She is a chartered accountant and holds an executive finance position in a large commercial real estate services company. She still nurtures her South African roots and finds it an honour to give back to her native country.

JAM calls on everyone to pledge multiple amounts of R67 or CAD 7.03 to Suzanne and Murray as they embrace the example of human kindness that Madiba left for the world to live by. Your support will be used to help feed the most vulnerable of South Africa’s children. Fellow Comrades’ runners are also encouraged to follow Murray and Suzanne’s example.

For more information, kindly send an email to communications@jamint.com
Donations may be made into the JAM SA bank account (details below).

Bank: Standard Bank
Account Name: JAM SA Donations
Account number: 021627045
Reference: Runningforlegacy/your name

"History will judge us by the difference we make in the everyday lives of children." - Nelson Mandela

Comrades Novice Dinner

Marie-Louise hosted an evening of carbo loading for the novice Comrades runners. She also invited a few "old salts". 

The dining room dresser was decorated with Comrades "stuff" as shown in the picture - stuff to eat, drink and place on your body in order to make the day as enjoyable as possible.

The dining room table and chairs are decorated with Comrades memorabilia and the old salts bring along some of their own mementos : shirts, badges, medals etc. 

Then the general conversation for the evening revolves around the novices expressing any concerns they might have around race day, and the old salts providing encouragement and inside tips.


It's a really special evening where positivity is the name of the game. Lots of encouragement, support and : "YES !! You can do it!!"

Leigh Kay



Wednesday 28 May 2014

2014 Comrades Derby - Nedbank LVCC runners' predicted times & their "jockeys"





RUNNER RACE NUMBER PREDICTED TIME  JOCKEY
Lovers Hlatshwayo 45015 06:20:00 Petro Buckinham
Fanie Bekker 51333 08:58:25 Iain Toomey
Andre Orton 58144 08:29:00 Kevin Blatherwick
Filip Lokotsch 21045 10:50:50 Callum Ormie
Venessa Van Aswegan 59153 09:28:28 Steve B
Adele Smit 20284 10:57:54 Filip L
Petro Buckingham 24045 09:00:00 Teresa B
Joseph Khoza 10:30:00 Penny L
Helen Clarke 40516 10:29:29 Clive S
Zakhele Ntuli 32638 09:15:00 Kevin B
Eddie McGee 13157 08:32:25 Clive S
Penny Lokotsch 21050 11:50:00 Wimpie d B
Riaan Nel 53859 09:30:00 Jean v H
Johanica Orton 58145 11:20:20 Andre Orton
Coral Niemand 53341 11:42:00 Johanica O
Nelly Khoza 59100 11:45:00 Springer
Ntokozo Majola 53943 10:49:30 Kaptein Paul
Adriaan du Plessis 40286 08:27:15 Ntokozo M
Mandla N 47589 09:44:16 Beth B
Dom Fundisi 23132 11:30:50 Lawrence B
Murray Anderson 13206 09:44:50 Eddie McG
Moses Mash 10564 10:10:10 Eddie McG
Elsa d Beer 31898 08:52:00 Mirandi B
Justyna Porter 11198 11:33:03 Elsa de B
Lala Majola 16975 09:50:00 Mandla N
Moven Sikwambane 55832 06:00:00 Mandla N
Henrique Mbendane 17747 08:00:00 Iain T
Silas Mabuza 48412 09:45:00 Steve B
Kaptein Paul 19767 09:52:29 Euan Ormie
Steve B 49940 09:43:42 Euan Ormie
Marie-Louise G 29362 10:55:00 Toy D
Linda Mwale 31339 10:47:00 Sandy McL
Liza Ackerman 20280 09:55:18 Adele Smit
Sandy McL 53334 11:32:00 Cat Clarke
Magareth Msibi 58933 11:51:00 Tom Clarke
Nelson Ngwenya 18052 08:02:00 SOLD
Antonnette Hlatshwayo 10553 10:33:00 SOLD
Benson Tsiya 10:59:00 Rob McG
Iain Toomey 5744 08:50:00 Leigh
Collen Sibiya 33162 07:30:00 Veness v A
Wessel Bhayi 27453 09:35:00 Toy D

Pre-Comrades Newsletter


Please note that this is the final communication to go out before this year’s race.

I would like to start by saying a huge thank you
  • To Mopani for the fantastic Comrades goodie bags. We appreciate your support as always.
  • Andrew for his brilliant contribution to our blog. Andrew you have been missed on the road but your words are responsible for inspiring, calming and informing your fellow club members. What you have done is put your experience into mentoring others and the time spent doing that is appreciated. Thank you.
  • To Beth for her effort put in at Masvetsen in working out the winners and to Beth and Lawrence for offering to take up the challenge of the 60km seconding station at Comrades.
  • To Keith for offering to man the 30km seconding station.
  • To Paul for having put up with all that goes into the club run programs leading up to Comrades.
  • To Toy for his "pixilations" on social media.
  • To all the club members who have participated in the journey that has led to the start line in PMB 2014.


All good wishes go to each and every one of our Comrades runners. Travel safely. Remember your shoes and your championchips! 

But most of all remember to enjoy the whole experience and in the process hopefully achieve all you want to on the day.

Steve

Captain's Comrades Corner. 

I was asked to give a little Comrades inspiration & motivation to our troops lining up in Pietermaritzburg this Sunday. It feels strange been asked to do this as I in no way see myself as a Comrades expert, this being my fourth Comrades still feels fairly new to me, such is this Comrades race.

From my own experience I can offer the following:

NOVICES: This is YOUR day, you can never re-live this day again, you only get one chance to have this feeling so make the very most of it. Enjoy the tear in your eye when Chariots Of Fire plays at the start, it still gets me every time. Soak up the atmosphere from the expo to the start & then along the route to the very end. My race tips are simple, start slowly & even slower, walk early & often, don’t stop for ANYTHING, keep moving forward always, you WILL go through bad periods everyone does, you will wonder why you are doing this everyone does, you will want to stop everyone does, you will say that you will never do this again everyone does - SEE YOU NEXT YEAR for your BACK-TO-BACK.

BACK-TO-BACK Runners: Now you are the Bridesmaid, not quite the same as last year but the route is new & totally different. Take comfort in the fact that you did this last year & finished, but now give it twice the respect you had for it before. You only have ONE crack at this so whatever you do make sure you finish, in fact the Novice tips should apply more to you this year. There will always be time to get Gold & Silver & Bill Rowans etc… but only this chance for the BACK-TO-BACK Medal.

REST OF THE PACK: Not much I can say to the rest of you besides “WHAT ARE YOU DOING ???” Yes I'm one of you & I know we have our own reasons to take on this challenge again & again & again …… by now you should know what you are doing, even though we never know how its going to go & what we will have to overcome on the day. I don’t think we will ever outgrow the Novice tips as Comrades is a race that must be respected & don’t ever think you have this race sorted.
Good luck to all the runners & thank you to all the supporters, travel safely & enjoy this special event.

Yours in Comradeship,

Paul

Comrades seconding stations and the finish.


We will once again have a hospitality marquee for all Nedbank Running Club members.
The Marquee will be situated on the Western bank of the stadium next to the main pavilion-Look out for the Nedbank gazebos and feather flags.
The above will be managed by Nedbank staff wearing Iwyze branded long sleeve t-shirts and we will be issuing 1 x food voucher and 2 drinks vouchers after the runners collected their medals. These vouchers will be exchanged for the respective meal and 2 drinks.

Menu
• Mutton or Chicken Curry in a large Roti and Salads. This will be served buffet style and will be served in polystyrene plates, serviettes and forks
• 2 drinks per person – 2 of the following: cool drinks (Sprite or Fanta), beer (Castle Lite or Hansa) or a Cider (Hunters Dry).

LVCC normally gather to meet friends and family near the Nedbank hospitality tent.


The 30km seconding point's co-ordinates:
29 deg 44min 10.25 sec S
30 deg 34min 46.15sec E


The 60km seconding point's co-ordinates:
29 deg 47 min 41.41 sec  S
30 deg 47 min 51.52 sec  E

Watch out for a Nedbank feather to mark it.

In the meanwhile 30km bags need to be at the club LVCC by lunchtime tomorrow (Wednesday) and for 60kms by time trial on Thursday
Please adhere to the following rules:
1)      Ziploc or clear plastic packets with your name in permanent marker and Comrades number must appear on the items you wish to leave in the bag.
2)      This must be handed in at time trial next Thursday 28th May 2014.                 
3)      No water/liquid unless in a can or fresh food will be accepted.
4)      No bags will be accepted in PMB or Durban
The seconding point will have basic supplies of water/Vaseline/salt available for you BUT do not rely on this service. There are enough Comrades tables. The club points are purely an additional nice to have.

Muffin Run.

Helette and Pieter have kindly made their home available to the Wednesday morning runner group for the annual Muffin Run. Thanks to them for this. The run will start at 04:45 from Steiltes Spar to accommodate everyone’s working day.

Post Comrades Breakfast.



Monday  2nd June Breakfast at La Spaggia Umhlanga Beach front next to Cabana Beach at 9am. Wear your Comrades shirt and NO matter how your day went come and celebrate/commiserate . Please bring your Comrades shirt for club photo!

Happy running!


Nedbank Running Club Mpumalanga - LVCC
0796917196 / lvccrun@gmail.com
Fax: 0865659058 
Lowveld Country Club, Aurora Drive, Steiltes, Nelspruit
http://nedbank-lvccrunning.blogspot.com/

Tuesday 27 May 2014

The Comrades Novice Interview - Eddie McGee

When did you first put on a pair of running shoes and head out the door? 
EM: It was somewhere towards the end of 2011. Actually went for a morning walk and decided to start running around the block. Every morning.

Do you remember how bad that first run felt? 
EMTerrible. I had a route of 4km which took me up Van Wyk street. I said I will run this hill till the pain stops. 

Do you realise that you might feel like that again at the end of Comrades? 

EMYes I have.

Which event and when was your first road race? 
EMMy first was the Van Wettens 10km - 2012. The worst . Inflammation in the knees and could hardly walk after the 50 odd minutes. 

What inspired you that you had to run Comrades - even if it was 'just once'? 

EMI always said, I want to run the Comrades one day. The bucket list thing, you know?

Do you realise that you probably won't run this race 'just once'? 

EMYes. I have not done one yet, but my sights are already on 3.

Who has inspired you along your journey to Comrades 2014? 

EMObviously much support from my family and Philip van Rooyen - these days Dr Phil - 7 time Comrades silver medalist.

Who is your Comrades hero? 
EMI know so little about all the athletes, So I stick with Philip. His knowledge and way of thinking makes him a great part time athlete and I admire that.

Who is supporting you on the side of the road on race day? 
EMMy wife Hannelie and my son Arthur.

Have your supporters accepted the fact that you might be grumpy, unfriendly and miserable when they see you along the route, and that they just need to 'let it be'?
EMSounds like my personality.

What lesson have you learned from running that you will definitely be implementing on 1 June? 
EMTo think. Also know and understand your body.

What horror story have you heard that you fear most might happen to you during the race? 

EMTo pass an A seeded athlete passed out next to the road.

What advice can you give a non-runner, who might be aiming for their first 10km? 

EMFirst crawl before you walk. Take time and accomplish goals from 5km to where you might see yourself.

What do you think you might think about over the 89km between Pietermaritzburg and Durban? 
EMMy wife and son. And some beer. 

What part of the Comrades route are you fearing most?

EMThe last 15km. Always like a terrible dream which never ends. 

How do you plan to celebrate your first Comrades medal? 

EMI have not thought of that. Will have time on the 1st of June to think about it. 

When will your next run be after Comrades?
EMI need to prepare for Kaapsehoop, so I think middle towards end of July. I like to run with my wife and son, so anything before that will be some 5km family time.

2014 Comrades Marathon Countdown Pt 15

Comrades - packing.

In order to ensure that in a few days from now you have a medal in the bag, best focus on packing that bag now...

Things to put in-

For the day:

  • Your running shoes. More people have finished with them than without...
  • ChampionChip - you will need this at registration, but fix it to your shoe now anyway. Such a small thing it is easy to forget it.
  • Your socks - well run in, but not worn out
  • Running vest and shorts - the ones you have run in for the last couple of months. Nothing new that is stiff and can cause chaffing.
  • Your pacing chart - a Plan A, and Plan B
  • Sunscreen - You are going to spend a lot of time out there, whether you like it or not. So pack the sunscreen. 
  • Hat and sunglasses - if you are used to running with them, take them along. Old story of don't try anything new...
  • BodyGlide, Loobit, Vaseline, or your favourite product - to prevent friction and burn.
  • Lip balm - your own. Don't accept vaseline from the side of the road... if you need more detail why, just ask.
  • Plasters - for toes, heels, blisters and nipples.
  • Gloves - cheap disposable goodies for the start. It can be cool in the morning
  • Old T-shirt - your oldest long sleeve running T. It is cool at the start, so this can keep you warm while you stand around for an hour, as well as for the first few km's. Also guaranteed to make a local supporter very happy.
  • Garbage bag. To wear. Not glamorous, but it sure works!
  • Watch - the old tried and trusted time piece. 
  • Pacing chart or running plan. Your mind may not be able to do the maths.
  • Gels - Jolt, Vooma, Gu, whatever you have been training on.
  • Breakfast bar - pack one in for the start. It is a long time between leaving home and the gun. A nibble while standing on the line will help.
  • Meds - your myprodol, immodium, valoid, etc
  • Toilet paper. Don't bargain on the porta-loos being stocked. (Meds and toilet paper in a bank bag)
  • Sense of humour and loads of energy - you gonna need both!
If you're flying, make sure you keep your essentials as hand luggage. Many a pair of running shoes have been 'lost' by airlines. You can do without a toothbrush, but you need your boots!

Other things that are good to have:

  • Your own pillow. For a good night's sleep before the race
  • Alarm clock. Or two. You can't afford to oversleep on this one.
  • 'Track your runner' - register for friends / family that want to know how ya' doin'

Things for the finish:

  • Towel
  • Tracksuit
  • Dry clothes
  • Fresh socks
  • Bag for the smellies
  • Water / juice / refreshments. Whatever you enjoy at the end of a race. Rehydration is important, and I would recommend you try get 1.5 litres in before you leave the stadium to go home. Rehydration is critical to recovery!
  • Cash - for the boerrie rolls and pancakes (and beer)
  • Pre-arrange meeting place for friends and family. Nothing worse than traipsing around for hours looking for people. A sure way to ruin your entire day... Make sure your friends and fmaily know where to meet you at the end. And make sure you know where they're going to be too.

And a few other things to remember:

  • Cut your toenails. Don't leave this to the day before the race or your toes will be sensitive and susceptible to a beating
  • Shave - again, sun, sweat and freshly shaved skin do not go well together. Don't leave this for the night before.
Get that bag packed! Only a few days now.......

Cheers,
Andrew  




The Comrades Novice Interview - Liza Ackerman

When did you first put on a pair of running shoes and head out the door? 
LA: I always been a runner but for Comrades it was only really in January, due to my dad suddenly ending up in ICU with cancer and after my lump was removed end November.

Do you remember how bad that first run felt? 

LAYip, and a bit more.

Do you realise that you might feel like that again at the end of Comrades? 

LABring it on! :)

Which event and when was your first road race? 
LA10km Nelspruit club race in 2006.

What inspired you that you had to run Comrades - even if it was 'just once'? 

LASomething I always wanted to do. With my dad that where on respirators and battled to stay alive and breathe. I decided although I am not really ready and did definitely not do enough hours on my legs. Every step I am going to take will be a in honor of God putting breath back into my dad lungs and for the great, great miracle of live, as the doctors said he will not be able to breathe on his own again and he is.

Do you realise that you probably won't run this race 'just once'? 

LAYes, if all goes well I hope to do it next year for time.

Who has inspired you along your journey to Comrades 2014? 

LAGod, My dad and my dear friend Adele that despite of starting of as a non runner never ever failed to show up for training and show me what true friendship is.

Who is your Comrades hero? 
LAEvery person attempting it, and more so people with disability or greater causes to finish.

Who is supporting you on the side of the road on race day? 

LAMy wonderful husband is my greats support. He is the best! Christelle that supports me in all my different sports and I train with, and all my wonderful K-fit family - you rock.

Have your supporters accepted the fact that you might be grumpy, unfriendly and miserable when they see you along the route, and that they just need to 'let it be'?

LAAdele get ready for a big bunch of flowers, heheee...

What lesson have you learned from running that you will definitely be implementing on 1 June? 
LAFaster is always better.

What horror story have you heard that you fear most might happen to you during the race? 

LAPeople dehydrating and passing out.

What advice can you give a non-runner, who might be aiming for their first 10km? 

LAJust do it! It's not about the time it is about being out there and doing it.

What do you think you might think about over the 89km between Pietermaritzburg and Durban? 

LAGod will lift my legs and I will put them down.

What part of the Comrades route are you fearing most?

LA The last 30km. I believe that is mind over matter.

How do you plan to celebrate your first Comrades medal? 

LABy giving thanks and glory to God.

When will your next run be after Comrades?
LAHopefully next year with my brother.

Monday 26 May 2014

Nedbank LVCC Seconding Points at Comrades

The 30km seconding point's co-ordinates:

29 deg 44min 10.25 sec S
30 deg 34min 46.15sec E

click to enlarge
The 60km seconding point's co-ordinates:

29 deg 47 min 41.41 sec  S
30 deg 47 min 51.52 sec  E

click to enlarge

2014 Comrades Marathon Countdown Pt 14

A pacing chart is critical to your race for a few reasons:

  1. It is your plan. You should have a race plan, and your finish goal needs to be broken down into 5-10km chunks.
  2. It is your mission. Your pace chart will spur you on and encourage you when you feeling down. Knowing that you are still on target and your goal is achievable will keep you going forward.
  3. It is your blankey. Yes, just like a kid needs a blanket, you need your comfort pace chart. Having one won't necessarily make you run faster. But it will give you some comfort.
Your pacing chart should be printed and laminated or kept in a bank bag to keep it dry and legible throughout the day.
Also, your pacing chart has 2 sides. Print on both sides - a "Plan A" and a "Plan B". No use having a plan on hand if it has failed. You'll need another blankey to comfort you.


Attached are a few pacing charts for the Comrades down run. Personally, I like the one on the first tab - it takes onto account the hills, is broken down into 5km bite-sized chunks, and the colours nicely depict the ups, downs and flats. It also allows for time to cross the start line, without having to chase that time down in the first few kms. But decide for yourself which one works best for you...

Use one of these, or devise your own, or even purchase a pace band at the expo. But be sure you have a blankey.


Don't forget that the km boards on the race show distance to go, and your pace chart should reflect accordingly. You will get to a point of suffering that we call "Marathon Maths". At this point, you will not be able to compute distance, time, pace or season. It is a great help if you can easily match your pace chart with the distance marker on the route.

And don't worry about missing the distance boards. They are way bigger than the A4 pieces of paper that your local 10km race might use. Comrades distance markers are mounted on scaffolding and are visible to the blind.  

Remember that the pace chart is only a guide. Guaranteed your day will not match any pace chart to the second. Check what suits your plan best and what you feel most comfortable with.

Remember also that too fast is worse than too slow. NEVER go ahead of your planned race pace. It will catch up with you later.

Lastly, remember that a pacing chart is not a guarantee that you will achieve your time. That guarantee comes from within.

Stick to the plan, and the medal will find you.

Here is the link to the pacing charts again.

Stay healthy and be strong.
Cheers!
Andrew

2014 Comrades Marathon Countdown Pt 13

The Finish.

OK - I've sent you loads of details about the start and the route. Now 
for the finish.

Map of the finish area layout:

click to enlarge

Parking for family, friends and supporters is tricky. The best option is 
probably near the expo centre, or in the parking area between Old Fort 
Road and Ordnance Road, which is not too far from the finish (although a 
bloody long walk after having done 90km...)

Some advice for your supporters: Don't park on sidewalks and pavements 
or in any area not clearly marked for parking. Comrades is a great day 
for the cops to start working towards their Christmas bonus, and they 
wildly dish out parking fines around the stadium area.

OK, stuff the supporters now. This is about you - the runner...

You will approach the stadium along Walnut Road before turning right 
into KE Masinga / Old Fort Road, and then immediately left into the 
stadium grounds. You will be able to hear the cheering and noise of the 
stadium as you approach down Walnut Road (through the celebrated 'last 
mile'), and somewhere along Old Fort Road, you will find a pile of 
strength that you wish you had 10km earlier.

Note the little yellow dots on the map - these are TV cameras. Smile! 
Knees up! Chest out!

Runners will enter the stadium near Castle Corner, between the South 
Stand and the West Stand.

As fatigued as you might be, you do not finish the race on entering the 
stadium. You still have to do a victory lap, so force that smile for a 
while...

Once in the stadium, you will do a loop around the perimeter of the 
field. This takes you close to the suites in the South Stand, and past 
the club tent sites in the East Stand. The centre of the field is also 
filled with supporters, cheering you on. Smile some more (no, not 
grimace - SMILE!!!). You will feel as if the whole stadium is cheering 
you on, despite there being a few other people also running the race!

Don't mistake the pedestrian bridges for the finish line! Keep running 
until someone tells you to stop. As much as some of these bridges look 
like the finish arch, trust me when I say that you will recognise the 
real finish when you see it.

The last left turn on the grass reveals what you came for. A large 
yellow finish arch. Identifiable as the finish line by the timing clock 
overhead.

Shed a tear if you must.

Try get into some clean air as you approach the finish. Get away from 
the throngs of people but stay close to your running buddy that dragged 
you through the last few km's. This will ensure you get a great finish 
line photo!

On crossing the line, you will want to stop and sit / lie down. But some 
kind hearted marshals will make sure you don't and usher you onward 
towards your medal. The paparazzi will be there to take your photo with 
medal in hand - as hard as it may be, try not to photo bomb other 
peoples pics...

Make sure you detour to the left before exiting the finish area. They 
serve Energade, water, soup and bread. I find a cup of hot soup and a 
slice or two of bread really make me feel better after the long haul. It 
is easy on the stomach, and the nourishment fills a gap. You might find 
a few bodies scattered around the ground here, looking a bit like a war 
zone. Gingerly step over, because treading on someone's toes here will 
arise the zombie in them, and you won't be able to fight back.

Once you leave this area through the chutes, you will not be able to 
come back in. So be sure to grab some soup and bread. Oh, and if it is 
your second race, make sure you find the table dishing out back-to-back 
medals too.

Plan beforehand where you will be meeting your family and friends. Make 
sure they know where to meet you too. A great day's running can be 
ruined among a sea of people and lost souls. There are literally 
thousands of people in the stadium, and your tired mind won't easily 
identify familiar faces, so make certain this part of the plan is in 
place. And stick to it.

If your club has a tent site / hospitality suite, it is a great place to 
head to and share war stories and glory.

Comrades is probably the only race in the world where there are more 
supporters at the finish area to cheer in the last runner than what 
there are cheering in the first. So know that everyone is really 
supporting you, and not the sub 6:00 runners.

The 11h00 and 12h00 cut off guns are emotional. If you can handle it, 
stay until the end. The large 11h00 and 12h00 buses come in perfectly 
timed with just a few safe minutes to spare. The cheering gets louder, 
the emotions run high. The hype is incredible! But after the gun, eerie 
silence falls across the stadium. Now you can go home.

Be prepared to sit for a while in the traffic leaving the city centre. 
Roads are still blocked, runners are still coming in despite the fact 
they will not receive a medal. Show some respect to these poor fellas 
out there. And some patience towards the throngs of people trying to 
leave Durban.

Make sure you hydrate well before going to bed. Drink loads of water and 
maybe even some electrolyte replacements. Try eat a good meal too. Your 
stomach will need it, but probably not want it and your raw throat will 
protest to anything going past it.

And sleep with 2 bottles next to your bed. The full one should be empty 
in the morning, and the empty one full. You probably won't be able to 
get up... (Don't mix them up in your sleepy state!)

If you can't walk properly on Monday, remember that it is not a limp, 
but rather a swagger. It is your bragging rights. Despite not being able 
to move around elegantly, make sure you get out and about on Monday. A 
little movement helps flush out the muscles, and getting out helps you 
show off too. (Other swaggering folk will smile at you, but won't even 
ask your time)

And don't worry about letting people know how you did. If they knew you 
were running, they will contact you. For today, YOU are the HERO!

Have a great race! And a great finish too!

Cheers,
Andrew.