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.

Part 1

Part 2

Part 3

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

2014 Comrades Marathon Countdown Pt 10

	Comrades 52km-70km. Moving on swiftly... The lads at Kearsney have spurred us all on, and so on we go.

Botha's Hill to Pinetown - 52km-70km

At last, some respite. Hard work is behind us, and we can relax and settle again into some rhythm and comfortable running, if at all possible.

18km of (predominantly) downhill running. Fact is, this is where the 'down' comes in.

Hillcrest
The road form Botha's to Hillcrest is the busiest part of the route, as far as spectators go. Lined both sides for kilometres on end with cheering crowds, you feel inspired and almost indestructible.
The short climb up to Hillcrest is barely noticeable if you keep concentrating on the crowds and not look at the road ahead.
OK, truth is, this section can break your mood a little. But it is short and most enjoyable with the crowd support and cheering.

56km behind you. Only 34km or so to go. And you are still feeling good!!!

Hillcrest to Fields
Gentle downhill is a pleasure on now tiring legs. At last, some easy running that can be enjoyed, though it might be a bit of an ask on your legs, having carried you this far already. This part of the route can be used to make up a bit of time, or at least get back on track. Don't burn it up though - save that for much later.
After Hillcrest, the road narrows slightly, and the crowd disappears behind clouds of braai smoke as families line the pavements outside their homes as you wind through Winston Park and Kloof. The leafy suburbs provide much needed shade. Enjoy!!

Fields Hill
The real down of the down run. Just over 3km of pounding that can turn your legs to jelly. But before you rush off, pause a moment and spot the ocean, Durban skyline and finish line ahead of you. Yes, you are still 24km away, but you can see it from the top of Fields Hill!

If the steepness of Fields doesn't kill you, the camber will. Run in the gutter if need be. Do anything to save your legs and ankles down here. And most of all, take it easy. This is one spot where you can walk the downs. This section of road is where the Comrades is won and lost. Getting carried away down Fields will write off the last 20km of the race. Taking it easy will allow you to run into Durban.

Pinetown!
So you tried your best to go slowly down Fields. But momentum took over, and you are careering down the hill. Watch out!! A sharp left turn needs to be negotiated on jelly legs. Don't overshoot the apex of the corner, or you will find yourself running 91km...

You realise that there is less than a half marathon to go. That is not even a training run! The elephant is almost conquered. Yet the last bites are more like vegetables than meat (broccoli, to be specific).

The road through Pinetown is long and straight. As you come into Pinetown and the bottom of Fields, you can almost see the other end as it winds up Cowies Hill some 3km in the distance. The sun will be beating down on you now, and there is no shelter along this stretch of road. Enthusiastic crowds start telling you "you are almost there". If only they knew.

The Pinetown crowds can be entertaining if you are in the mood. Otherwise they can be downright irritating. Offering lots of encouragement, food and beer. It might be along this section of road that crime is committed with a vuvuzela.

Stay calm and run through it. It might be beneficial to run in the middle of the road here, avoiding the crowd if they become irritating, and only moving to the side to get refreshments or beat someone.

The road is slightly downhill through Pinetown, and can easily be run (provided you didn't shatter your legs on Fields), and the gentle climb out of Pinetown is still manageable. Until you meet Cowies. But we'll address that later.

Keep moving forward.

Cheers,
Andrew.

Part 1

Part 2

Part 3

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

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.

Part 1

Part 2

Part 3

Part 4
Part 5
Part 6
Part 7
Part 8

2014 Comrades Marathon Countdown Pt 8

Comrades 20km - 40km.

Having reached the highest point in the race is only a small landmark along the route. There is nothing of significance here, other than a small signboard identifying the point. The sun is low in the sky, and you are running staring straight into it. The idea is to get to the finish before it burns the back of your legs too.

Umlaas Road to Inchanga - 20km-40km

Getting to Cato:
On both the up and down races, this area is the kindest part of the race. This section can easily be used to make up some time without blowing the whole race, as long as you don't over do it too much. Slightly undulating, but predominantly gently downhill.
Camperdown and Cato Ridge both have huge spectator points, and the crowd support is amazing. In between though, the road is a bit boring and uneventful. Access for supporters is impossible, so there are none. Not much of a view to look at, and no distracting hills to take your mind off the long road ahead of you. Now is a good time to find a buddy. Tuck in behind someone or pull up alongside a stranger, chat and pass the time.

Harrison (not so) Flats:
A gentle climb takes you on to Harrison Flats, which is in fact a long, slightly uphill drag. Still pretty boring along this section, so stick with your buddy, or find a new one.

Some encouragement:
After Harrison Flats, a long gentle down takes you to the back of Inchanga. Along the way, you pass the Ethembeni School for handicapped children. The kids line both sides of the street in wheelchairs, on crutches, sitting and standing, and offer encouragement to the runners with drum beat, music, song and cheering. You realise you are a true hero in their eyes, and appreciate your ability to have come this far down the road already. Suddenly the remaining 50km which still lies ahead becomes an honour rather than a challenge.

Meet the mighty Inchanga:
The 50km to go signboard also marks the start of a long climb. Mayat's Store, made famous only by the Comrades route, is at the base of a 2.5km climb which takes you up about 100m. And you thought it was a down run...

This area should be taken cautiously. The climb up the back of Inchanga is the first of many (up) hills to come. You might still be feeling good at this point, but that feeling will soon pass...
Inchanga is often spoken about on the up-run, but can be just as destroying on the down.

You will also, somewhere along this section of road, notice various road signs that allude to "The Valley of 1000 Hills". Fortunately, we don't have to run up each one. But the views and splendour of this area are breathtaking, and worth the effort to get here.

Again, the crowd support over Inchanga is thin and patchy, but the beauty of your surrounds and well stocked water points will carry you through.

40km behind you. 50km before you. And you aren't out of breath or carrying tired legs yet. Well, not after reading this. But on the day, it might be different.
We are around the belly of the elephant now! What you have achieved has seemed easy, but it is always the second half of that steak that beats you...

Next up - a rack of ribs to take us to Botha's Hill and the 56km board (Actually the 34km to go board).

In your mind, believe you are a Kenyan.

Cheers,
Andrew

Part 1

Part 2

Part 3

Part 4
Part 5
Part 6
Part 7

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

Part 1

Part 2

Part 3
Part 4
Part 5
Part 6

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

Part 1

Part 2

Part 3
Part 4

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.

CC Comrades Corner - Andrew Dollenberg

Words.

A picture speaks a thousand words.

That's all.

Andrew.

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

Part 8

Part 9

Part 10

Part 11

Part 12

CC Comrades Corner - Andrew Dollenberg

Umlaas to The Oval

"All downhill from here" you will hear them cry. "Less than a half marathon to go" others will say.

The best thing to do is shut up, not say a word, and just run.

Umlaas Road to the finish at The Pmb Oval:

19km to go. Seems so close as you read this now, but will seem so far when you get there sometime in the afternoon on 2nd June. But this is where the race starts. 

There is nothing left in your legs, and if there was anything in your head, you would never have run this race anyway. But now you have to dig deep and keep telling the mind and body to move forwards. It hurts up to a point, and then it does not get any worse.

There is a nice long downhill from Umlaas past the chicken farms, and on tired and weary legs, this can be worse than an uphill. Fear not, your wish will come true.

Enter from stage left - Little Polly's. The blind. Don't be fooled - the real thing comes about 2km later. Enjoy the climb over Little Polly's to Ashburton, and the gentle short descent on the other side.

Polly's will be lying in wait, and the supporters and water points will certainly remind you of it's presence in case you miss it. But don't fear it. Polly's is actually not such a bad hill. It is just where it lies in the race that makes it such a landmark. Personally, I make a point to run it every second year.

Make up your mind that you are going to slog all the way to the top. This is a section that you can easily loose 10-15 minutes, so get your mind right and plod it out. Try run-walk up this hill - there are plenty trees and poles to use as markers and targets. Walk one minute, run one minute. Run between water points and walk through them. Whatever works for you. Just keep going. And before you know it, the short 2km climb will be behind you.

The top of Polly's is the edge of the PMB city limits, and the route to the finish is a bit gentler now. A little under 7km to go, and a medal is in the bag.

By this time though, it is quite hot, you are tired, but you truly are almost there.

There is a 'little bump' as you climb to the main road with 5km to go, but just put your head down and go for it.

The 'last mile' is always festive and well supported by the crowds and sponsors. Enjoy the vibe, soak it up and gain your composure for entering the finish. But keep your eyes open - there are a few speed bumps to trip over, and you probably aren't lifting your heels that high at this point. The route also gets very narrow in the closing 2 kms, so be on the lookout for fellow runners and possible congestion.

Club tents line the route outside the main stadium and through the Mayor's Garden, and you will be cheered on by those that have already finished the race and many supporters along this final stretch.

Keep going though - you still have another 400m to run!

On entering the stadium, lift your knees higher, stick your chest out, pull your shoulders back, and run for the line like you are going for the last gold medal. You have to run all the way round the stadium to get to the finish line - take it as a lap of honour. The medal is yours - the last few months of training and sacrifice have paid off!!

PS - if you get to the stadium before I do, please wait outside for me to pass.

Hope you've found these route descriptions useful (and enjoyable).
Good luck for race day, and I hope you achieve your goals.

Andrew.

Part 1
Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

Part 8

Part 9

Part 10

CC Comrades Corner - Andrew Dollenberg

After two consecutive long weekends, today should most definitely be declared a rest day.

Hope everyone made the most of these long weekends, using either club runs, Two Oceans, or own training runs to get in loads of miles. But now, on tired, stiff and weary legs, take a day off and rest up a bit. Recover well, rehydrate properly, and let the Arnica do its job. The coming week should be a lot easier with less km's, lower intensity training, and good recovery ahead of the final push.

So on a rest day, besides getting a bit of work done in the office, the best thing to do is start thinking about why you ran so much this past weekend.

This is the reason:

It's a good time to start looking at this picture, memorising the hills, and learning their names. In exactly 2 months time, you might find yourself adding a few adjectives before those names. Hopefully though, you will be able to greet them with a smile.

Now is also a good time to make sure that all your travel arrangements to Durban are in order. Accommodation, flights, travel logistics. If you haven't already booked, chances are you'll find it tough to source air tickets and accommodation now. So don't leave it any longer!

Enjoy the break!

Regards,
Andrew