Dis-Chem Half-Marathon 2004

Sunday 11th January 2004 – Another year – another Dischem 21

This one didn’t really go plan – although after the festive season and a lay-off from races since March 2003, I shouldn’t have expected anything less.

The first 10km’s were a nightmare. It was one of those days when everything was wrong. The shoes were too tight, my calf was cramping, the right hamstring started up once again, my shin was going into some form of spasm etc etc.

I was battling to keep a 7 m/km pace and it wasn’t looking any better, THEN I had a Enervit Sports Gel at 9km’s or 1 hour.

1. The easiest gel to open,
2. The easiest gel to get all the liquid out
3. The easiest gel to drink – no chewing or water required

It took around 5 minutes for the gel to take effect but when it did:

I ran a 5:13km, then 5:20 etc. Never have a taken any supplement that has had such an effect on my performance.

I finished in 2h:14m when I thought that a 2h40m was on the cards.

One thing, the start again !! The gun went off 2 minutes early and the start was a nightmare again on the narrow road – it just cannot handle 4,500 runners. As for the walkers, which have a place on the road, but create havoc when they start with the front pack.

See you again next year …

An Unofficial Comrades Training Program

Training tips: How to ensure a great Comrades
My opinion on the cut-off extension at Comrades Marathon 2004

A Unofficial TRAINING PROGRAM
DATE 16 June 2004
TIME 05:30
DISTANCE 87.3 km’s
START – Durban
FINISH – Pietermaritzburg

There are many different ideas on training for a ultra marathon such as Comrades and there are always people who argue that they have the best training program. I submit, mine isn’t the best but then again, I don’t know who’s is or what the “best” is for that matter. This training program is based on my planning logbook for the 2000 Comrades Marathon. Use it as a guide as that was a training program is all about. If you miss a day, forget it – it’s gone. It cannot be made up.

The reason for placing this training program here is the fact that, to my knowledge, nobody has made their training program available on the net. This is a disgrace as the spirit of Comrades is to help each-other through one of the toughest ultra’s. On the forum when a runner in the USA asked for training tips, the reference was not to a South African site, but one in the States based on running an ultra. I hope that this changes in the future and all recognised coaches have their programs available for all – for free.

The program is for a 10:00 – 12:00 hour cut-off.

Again, I stress, this is a guideline. Go to time trials at the club and chat to experienced Comrades runners but leave the silver medallists alone for now, subscribe to Runners World, attend the panel talks. The program worked will for me and guided me to an “easy” Comrades and what a party throughout and after. The Paulshof Plodders have a saying, “if someone says they enjoyed Comrades, they lie about everything else as well”. There is one thing for sure, it’s a life changing experience and you will cry when you finish your first.

Comrades marathon 2004 Up-Run Pacing Chart

KPMG Varsity Kudus 15km race 2003 and 2004 report

Sunday 4th January 2004

Just read last years report and although I did the same time as last year, a 1:37, this year seemed a lot easier. The route isn’t as hilly as stated – next year may change my mind – but its really a quite fast race.

This year I went out with John Walland and Bruce Fordyce, for a slow race – they left me at the 2km board. I wasn’t up for a race so early in the year. I caught John with a few km’s to go after Bruce blew him off as well.

KPMG is one of those races that although no medal or t-shirt, just the same old beer glass, it’s a great race to start the year with.

A great day to see the faces after the festive season, some more festive than others…

Sunday 05 January 2003

This is a tough course and specially tough after the festive season’s parties and reduced training.

What we have come to expect from the race is a well organised race, easy access, good water tables and good marshals. The race today didn’t disappoint.

Cool weather made the first half easy running with it getting a little hotter later but certainly not like the scorchers we have been having lately.

There seemed to be larger crowd than last year but certainly encouraging for the sponsors that their race is being well attended.

The person who selected the course must be a sadistic physio. They seemed to have found every hill possible Where they could go flat, they go big. Why a physio – well I’m sure that many will be contacting their physio on Monday with a little niggle here or there.

My right hamstring didn’t want to be left out once again and although not as severe as Soweto, certainly made sure that I ha a slow race. It was one of those races that I felt I was running a steady pace but seemed to be loosing minutes between markers In 2002 I did an easy 1:23, this year 1:37 – why, I don’t know and will put it down to less training over November / December and too much of hosting parties, going to parties and well just parties (and that’s my work – not all play)

See you next year….