2014 Comrades Marathon Countdown Pt 11

"Are we there yet!!??!!??"

Almost.

The drunken students at Pinetown have given us the strength to run again next year - because we wouldn't want to be like them. 70km behind us, and just a few more to go, though at this stage, you battle to calculate how far it still is or how much time you still have. You have become a victim of 'Marathon Maths' which renders your brain useless at simple calculations of distance, time and pace. Don't stress - you should have a pace chart with you that will tell you exactly how far and how long.

Pinetown to the finish

As the picture shows above, it is mostly down hill for these 20km. The remaining hills are fairly small, but on broken and tired legs, can still be very daunting. The 70km behind you has been a physical battle. Now, it is all just mental. The next 20km will be the fight of your life - an emotional roller coaster of whether you will become a superhero, achieve your goal, just miss it, or totally fail. You will probably feel like quitting a dozen times in this last stretch. But you will overcome this at least 13 times. The end is near...

Pinetown and over Cowies
The road through Pinetown is long, straight and slightly downhill. As mentioned previously, the crowds in this area are all too supportive, bordering on irritating. All part of the day - live with it.
As you near the end of Pinetown, the road suddenly starts climbing in front of you. And then the road bends to the right - and climbs even more. This is Cowies Hill. Only 1.5km long, but fairly steep, and will bring most runners to a walk at some point.

You know you are at the top of Cowies when you reach a water point and a mobile TV broadcast village. This is probably the biggest TV spot, excluding the finish. The best way to ensure you don't make a total fool of yourself, or waste too much time for that matter, is to avoid the TV cameras, and especially avoid the TV presenter that will be trying to interview random passing runners. Chances are, you will have dried snot on the side of your nose, crusty salt on your face, and not look your prettiest. If asked an intelligent interview question, you will mumble something incomprehensible on national TV. Not good for your CV.  Just run past.

Westville and the highway
At 75km, the lush green of Cowies is left behind and you are guided onto the highway. The speed limit shows 100km/h. The soles of your feet laugh at you! No more views to take in. No more chanting crowds - yes, even the supporters that are left on the road are tired at this stage, having been out in the sun all day long. But on hitting the highway, you know that Durban is now very close.

45th Cutting
A double lane highway won't make your journey over this any faster. But chances are, you won't even notice this hill. You have seen so many along the way, another bump in the road is barely distinguishable from any other. And in your mind, you know you are nearly there and so you focus on one thing - the finish line.

The salty smell of the sea lures you in. There's only one more bump to overcome.

Tollgate
No tolls. No gate. And you won't miss this one. Easily distinguished by the rise of the highway in front of you as it bends slowly left. There is no shelter along this section of road - being a highway it is not lined with leafy oaks or shady palms. But you really don't care any more. You just want to get to Durbs. And you are now less than a lap of the time trial away from a medal!

Durban
The highway drops slowly into town. The smell of the taxi rank tells you you have arrived. The road drops down further into the city centre, and you feel a bit like a monkey in the zoo as you run in between cage fencing along Commercial Road (or whatever it has been renamed as). 2km to go...

The road turns left, and you can see the stadium at the end of the road. The 'last mile' is full of never tiring dancing girls, music, and cheering crowds. You know at this stage that a medal is within your grasp. You have no idea how you got here (much like a drunken night out really).

The stadium
The beat of the stadium and cheering crowds can be heard before you enter the stadium. Suddenly, you are filled with strength - Shoulders up, chest out, knees high as you come onto the grass pitch. Another 300m victory lap around the ground, with the packed stadium cheering seemingly only for you (why, is there anyone else running this race??).

On rounding the last corner and seeing the finish line in front of you, don't be shy to shed a tear.

The elephant has been eaten! And you shall suffer from overindulgence for a week to come.

Hope these notes and route description is useful to you. It might have sounded scary in places - because it probably is. Don't let these fears put you off, rather let it prepare you so that there are no surprises on the day.

Good luck with the last week and a bit of training (or rather tapering).

"You are almost there!"
"You're looking great!"

Cheers,
Andrew.

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Part 4
Part 5
Part 6
Part 7
Part 8
Part 9
Part 10

2014 Comrades Marathon Countdown Pt 9

Comrades 40km-52km

So almost a marathon completed now as you arrive at the back end of Inchanga. And the goal is to reach the ultra distance of 56km, because that is where the race really starts...

Why do we give this short 12km section of the route it's own little slot, you might ask. Well, look at the profile - The Big Dipper - deserves it's own little mention don't you think??

Inchanga to Botha's Hill - 40km-52km

The Mighty Inchanga
A long, steady climb awaits you. The first real hill of the Comrades down route. Welcome to Inchanga. This climb is actually the back of Inchanga - the real Inchanga hill will be there for you next year.
A good time for some run / walk tactics to get over this one. Burning it up here will certainly be paid for later. And despite it being a down run, the big hills are yet to come.

A painted Indian head on the rock face (would be on your left, which is the side where your watch normally goes) marks the top of the hill. This is the emblem of the Natal Canoe Club, who were clearly out of the water when marking this spot. When you see this, you know you're at the top. (If you don't see it, you'll still know because the road starts to drop...)

Down to Drummond
Just after the first real up, is the first real down.
Just over 2.5km of steep falling, along a winding road. The views over the valley are spectacular. The beating your legs are receiving is not at all pretty. Take it slow down here.
You might find it worthwhile to criss-cross the road as it winds downhill, trying to stick to the inside racing line. The camber along this section can also be punishing. And watch out for cat's eyes in the middle of the road!

Halfway
The crowds can be seen, and music and cheering can be heard. You are almost at the halfway point! And then the road seems to turn left, and veer away from it. Later, you will get there. The road will bring you back.
The halfway point is full of spectators, cheering crowds, loud music, and TV cameras. Smile.

You are halfway! And it is a down run! How difficult can this be??
The feeling of success of having come this far is short lived. The adrenaline and excitement of going through halfway is not quite enough to get you up the next hill.

Wall of Honour, Arthur's Seat
Leaving the halfway point behind you, you suddenly realise you were conned into believing this is a down run. You immediately start climbing and winding your way up and out of Drummond. The crowds thin, the music fades, and your spirit dwindles.

In respect to those name plaques which make up the wall of honour, have a little walk. Then jog a few hundred metres to Arthur's seat. Legend has it that this is where Arthur Newton would sit, admire the view, and have a rest. Remember to tip your hat and greet Mr Newton as you pass. Drop a flower on the seat and move on. (Fact is, this is a small cut away in the rock. I am sure many a runner has sat here, unable to see any view past the bushes and rocks on the other side of the road, and thought to himself 'WTF - I am knackered')

Onward and upward!

Alverstone
The Alverstone radio mast is your target. Still a long way up the hill. You probably spotted this tower from Umlaas road, some 30km back. And now you are nearly there.
Strange how this hill is not part of the 'Big Five'...

The crowds now start filling the road, and will be there for the rest of your journey into Durban.

After Alverstone, a small drop takes you to the next climb of the day:

Botha's Hill
You might not even notice the drop before Botha's, but you will come to realise the climb up. It seems like it goes on forever. It feels like you've been climbing since you left Drummond.
The jolly young chaps from Kearsney college will greet you at the top and cheer you on towards Durban. You might be feeling tired at this point, but spare a thought for these lads, spending the day in the blazing sun dressed in school uniforms. Personally, I would rather be running.

The roughest and toughest part of the Comrades down run is now behind you. 12km of gruelling pain and hard work. As tough as this section may be, it is the most scenic part of the course. Take it easy through here, and don't leave it all on the road... yet.

We're nearly at the hind quarter.

Life's a journey - enjoy the ride. Just don't ride in one of those bailer buses.

Cheers,
Andrew.

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Part 8

2014 Comrades Marathon Countdown Pt 7

Comrades - the first 20km.

I have taken various route descriptions, most notably that of Barry Holland, and broken the route up into 'bite sized chunks' that will be a bit easier to digest.

Start to Umlaas Road - 20km

The start
Get there early. Make sure you have arrangements to be dropped off at least an hour before the gun. This gives you enough time to find a toilet, make your way to your starting pen, and settle into the mood and vibe that only this race has to offer. Make sure you are dressed warm. Pmb can be quite cold in the mornings. An old long sleeve T-shirt, gloves, and maybe a beanie if it is really cold.
Enjoy the half hour before the start. The music, nerves, vibe, chatter and cool conditions. Shosholoza and Nkosi Sikelel' iAfrika will certainly get you going. When the famous piece by Vangelis starts, the crowd grows fairly quiet. Tears are shed. Nerves mount. The time is near... except that piece of music is about three and a half minutes long. A good time to reflect on where you are, where you've come from and where you going.
Then the cock crows, followed within seconds by a large cannon. (No, the mayor doesn't just fire a starters pistol). You know the race is on, not by the enormous 'bang' from the cannon, but rather by the millions of pigeons that get the fright of their lives and flutter from trees and buildings around the start line.

Crossing under the start banner can take a few minutes. And as you leave the brightly lit start area, the streets are extremely dark. Watch your footing and look carefully where you are going.
Then the cock crows, followed within seconds by a large cannon. (No, the mayor doesn't just fire a starters pistol). You know the race is on, not by the enormous 'bang' from the cannon, but rather by the millions of pigeons that get the fright of their lives and flutter from trees and buildings around the start line.
Crossing under the start banner can take a few minutes. And as you leave the brightly lit start area, the streets are extremely dark. Watch your footing and look carefully where you are going. The first 2 kilometres of the race are by far the most dangerous. Plastic bags, water bottles and bits of clothing that all appear to be remnants of the destruction of the cannon shot litter the streets. Add to this a centre island in the middle of the road, and a few traffic lights and sign posts that attract runners toward them. All are obstacles that can quickly draw you to the ground. The best place to focus is on the legs of the runner in front of you. Don't worry about trying to see family, friends or club mates along this stretch of road - if you do notice them, you will probably go down to the tar with a charming wave as you trip over a discarded water bottle or plastic bag.

Barely 2km down the road, the route takes a right turn. It's always difficult to decide which is the best racing line at this point, as staying on the outside of the bend is less congested, but puts you in the thick of congestion for the left turn that is only another 800m up the road. These streets of Pmb are quite narrow, and don't be surprised if the mass of runners suddenly comes to a stop. Thousands of people need to fit into these narrowing streets. And all of them are battling to keep themselves rubber side down.

Making it all worse, these narrow streets are really dark. As you head towards the industrial area on the outskirts of Pmb, the road climbs gradually. Near the top of one of the climbs you will be greeted by bright light. This is not an apparition - it is just a TV camera point. Ignore it, and stay focused on the tar in front of you. You don't want your family and friends to spot you as being the one falling in front of the cameras!

Pmb to Polly's
The gradual climb out of the bowl of Pmb is hardly noticeable on fresh legs and pumped adrenaline, but your body will remember. Take it easy!

The road is dark at least until you reach the top of Polly Shortts. Just over 8km into the race. You may be feeling warm at this point as you start settling into your stride and rhythm that you hope to maintain for the rest of the day. But now is not the time to discard the long sleeve T or gloves. You will get a lot colder over the next 4 km.

The descent down Polly's is steep. Take it easy and pace yourself slowly. You will still be feeling good, and keen to get some miles behind you. But don't smash the legs this early into the race! There is still a long way to go. Beware of the cat's eyes in the middle of the road. They have brought down many a runner, and are on the prowl for another victim.

A jovial water point greets you at the bottom of Polly's, with warming fires, and idiotic comments along the lines of "Polly's wasn't so bad". Come back next year and run it when it is light, and you can be your own judge...

Getting out of the dip:
The climb up and over Little Polly's is long, but not too steep. You will be glad you still have your gloves with you, as it can still be pretty cold.

After about 14km, the road seemingly opens up in front of you. You can see far ahead as the stream of runners winding along the R103 shows you the way. Now is probably a safe time to dispose of the additional items of clothing, finding a grateful person on the side of the road who would gladly accept your sweaty T and snot soaked gloves.

Keep going up:
As you cross the highway to the northern side of the N3, the real freshness and goodness of the earth greats your heaving lungs. You shall enjoy this aroma for another 3km until you are past all the lush green lawns of the chicken farms. Crossing under the highway again, and a few hundred metres on, you will make it to the highest point on the route. Some idiot will certainly comment that 'it is downhill from here'. He is either a novice, or a sarcastic regular. Ignore.

The climb from the bottom of Little Polly's up to Umlaas Road is gentle, but long and can be grinding. Don't be shy to have a walk along the way - it is always good to walk early in the race. A planned walk is more beneficial than a forced walk.

20km in, 70 odd to go, and you are looking good. We'll tackle the next 20km soon! This elephant is looking very appetising!

Cheers,
Andrew

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2014 Comrades Marathon Countdown Pt 6

Time to prepare the mind.

With only a few days left until race day, I hope you have had a look at the route profile by now. 

Just in case you haven't seen it or maybe chosen to forget it, here is a little reminder:
The official profile as provided by CMA:

And one with a bit less smoothing:

Yes, the organisers call it a 'down run'. They tend to do this every second year. Has nobody told them it is just as tough, and that there are still a few uphills along the way??

Being prepared for race day takes a lot more than just the miles of training (which, I assume, you have already done). You need to be physically fit while at the same time being well rested. You need to be mentally prepared. And you need to be covered in sun screen.

I trust you are all well prepared physically, and going into taper mode now to get the legs well rested before race day. Now you need to get mentally prepared. We'll pack the sun screen later.

27 days to go. You will be hearing lots of Comrades talk now and war stories will abound when you are out on the road with your fellow runners. Listen to all of them, but choose carefully what you want to hear. Don't get scared off. Just garner up some respect for the road that lies ahead.

The first thing you need to understand is how far it is. 89.28km. This is the official distance of the 2014 race as announced by CMA today. But that is for the A-seeded elite runners who get to stand on the start line. Anyone standing back in lower seeding groups can add a few metres to that. Still gonna be shy of the 90km that everyone has been talking about, so not that bad anyway!

The Comrades route is comparable to an enormous elephant. And despite common belief, there are actually 2 ways to eat an elephant:

"One bite at a time" - this is the most talked about method.

1. "Invite some friends to help you" - quite obvious, but often missed method.

Yes, you need to take the route one step at a time. One hill. One landmark. But if you find some buddies to do it with you, it is guaranteed to be a much more enjoyable experience! (You will still have feelings of over-indulgence at the end. There is more than enough elephant for everyone). Finding someone along the route to spend some time with certainly helps pass the time, and kilometres. The life of a distance runner is lonely, but with a few thousand people on the same road, there is no need for that. There will always be someone around or near you that will be keen to chat and cheer you up. There will always be someone around you that is feeling better than you. And there will always be someone around you that is having a worse day than you. Find a buddy and help them along, and that in turn will help you.

Another part of the Comrades campaign that I am sure you have heard about is what they call "the Big Five":

• Polly Shortts
• Inchanga
• Botha's Hill
• Fields Hill
• Cowies Hill

A nice African ring to it. "Big Five". Marketing. Crap. Get over it.


Then CMA refers to other 'landmarks' such as Ashburton, 45th Cutting, and Tollgate. So the organisers have admitted there are some hills on the 'down' run. Real buggers too. But they only earn the classification of 'landmarks'. And then there are some that are longer and steeper than Heartbreak Hill on the Boston Marathon route. But they are not quite big enough to earn names on the Comrades route. So the are generally not spoken about.

Well, over the next few days I will send out a number of emails with detailed route descriptions and explaining the route in 'bite sized chunks' to try help prepare your mind for what lies ahead. I'll try include some of the unnamed hills too.

Spend some time looking at the route profile. Let it scare you now. You have 27 days to get over it.


And remember - distance running is 90% mental, and the other half is physical.


Stay healthy!

Cheers,
Andrew

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2014 Comrades Marathon Countdown Pt 5

Comrades profile - is it really that tough??

We all get quite scared when looking at the Comrades route profile. The standard route profile, as published on any website, looks like this:

I'm sure you are familiar with it. And yes, it looks quite daunting. Big rising hills, punishing down hills, and a long long way.


But it could look a lot worse:

Or, a lot easier:

It really is all just in the mind.

Remember, this is the same route that has been completed by runners (and vehicles) since 1921. It can be conquered. And you are destined to do it!

Stay focused, stay healthy and start taking it easy. You need to be in good shape on 1 June 2014.

Cheers,

Andrew

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2014 Comrades Marathon Countdown Pt 1

...just thought I would show you something. I'm sure you've seen it before, but it helps to refresh the memory a little every now and again!

I have a copy stuck on the wall at my desk. My wife doesn't want it on the back of the bathroom door. That's OK - I stuck it above the toilet - that way, I see it when I am there, but she doesn't!!

Cheers,

Andrew.