COMRADES MARATHON 2009 36 WEEKS - THE END OF THE DREAM

"The fact that you have been knocked down is interesting,
but the length of time you remain down is important”
Austin O’Malley

This week started off badly, with my leg blowing up again on monday's run. I only managed 6km
The rest of the week was aimed at rehab for the leg but unfortunately I could only manage 6km again on sunday.
With my Comrades qualifier in 4 weeks, the Melbourne marathon is simply to close to be able to prepare properly for it. With much regret and disappointment my Comrades 2009 is over
I will probably not run for 2-3 months, try to get the leg right and if it gets better, Comrades 2010 remains a possibility...

Training for week Mon 8 Sept - Sun 14 Sept
Mon 8 Sept	6km
Tues 9 Sept
Wed 10 Sept
Thurs 11 Sept
Fri 12 Sept
Sat 13 Sept
Sun 14 Sept	6km
Weekly mileage	12 km

"The things which hurt, instruct"
Benjamin Franklin

COMRADES MARATHON 2009 37 WEEKS - GOOD, NOT GREAT

"Giving up is just too easy.
Stopping before any results have time
to show themselves is all too common”
Justin Herald

This was a better week, which started quite well with a hill session on monday and a decent run on tuesday. I actually felt fitter on tuesday and was able to get faster towards the end, although it was still a slow pace.
On thursday my run was still very slow, slower than the previous week, so maybe I was starting to suffer a bit
Friday I could only manage 5km as my shins were sore, and so I haven't been able to run since.
I'm hoping a bit of rest and treatment gets me back soon. Unfortunately I stepped on the scales on sunday morning and I am still 7kg overweight, I haven't lost anything yet! This week I aim to step it up with more ab work and some evening sessions...

Training for week Mon 1 Sept - Sun 7 Sept
Mon 1 Sept	11km hill session
Tues 2 Sept	20km
Wed 3 Sept	2 hours total trainer
Thurs 4 Sept	7km intervals, 30' total trainer, 20' cycle
Fri 5 Sept	5km, 1 hour total trainer
Sat 6 Sept	1 hour total trainer
Sun 7 Sept	Rest
Weekly mileage	43 km

"You have to have confidence in your ability
and then be tough enough to follow through"
Rosalynn Carter

COMRADES MARATHON 200938 WEEKS - HEATING UP

"Success is not measured by what a man accomplishes,
but by the opposition he has encountered,
and the courage with which he has maintained
the struggle against overwhelming odds”
Charles Lindbergh

Although this was a full week, it did not have the volume I would like. It can be frustrating starting up again, but we must all start somewhere.
Monday I backed up well from Noosa with a hill session, but by Tuesday my legs were sore so I had to go for a walk. By Wednesday I was starting to get physically tired as i'm not used to the exercise.
I managed a decent interval session on Thursday but on Friday my left shin/ankle area was sore so I cut that short.
Sunday I had to make up my long run, and although I wanted to give up after 10-12km, I struggled through to 24km. Next week I have to back this up again...

Training for week Mon 25 Aug - Sun 31 Aug
Mon 25 Aug	8km hill session, 20' crosstrainer
Tues 26 Aug	55' walk, 30' cycle
Wed 27 Aug	total trainer
Thurs 28 Aug	7km intervals
Fri 29 Aug	6km
Sat 30 Aug	total trainer
Sun 31 Aug	24km
Weekly mileage	45 km

"If you ever get a second chance in life for something,
you’ve got to go all the way"
Lance Armstrong

COMRADES MARATHON 2009:RECOVERING

Since the end of Comrades 2008, I have returned home, inspired but still with back issues.

I have been consulting with health professionals and a CT scan of my lumbar spine has indicated small disc lesions but nothing serious.
Whilst these have probably contributed to my problems I have a large neural tension problem in my back and legs. With good management and rehabilitation I hope to get it under control and return to run comrades 2009 better prepared than my 2008 attempt.

For the first month or so I have done a handful of runs over short distances. One thing is for sure, you lose fitness very quickly! And the 7kg I picked up in South Africa have not helped at all!

I entered the Noosa half marathon on August 24, and ended up running 1:44.
It was not a comfortable run with my legs getting tight and sore after 6-7km, and although I slowed i managed to just come in under 5 min/km pace. With the Melbourne marathon 6 weeks away I have a lot of work to do...

COMRADES MARATHON 2008 - RACE REPORT

Thursday 12 June - Sunday 15 June

Thursday we started with the Comrades expo, at the Durban exhibition centre. It started with “Chariots of fire” playing and then the opening of the doors. All I can say is that it was extremely inspiring just standing there listening to the music.


It was UN-BEE-LEAVABLE! Absolutely awesome. There were lots of exhibitors – shoe companies, nutrition, sportswear, general well being, you name it.
Then there was the Comrades shop!!! What a great place filled with clothing and lots of other must have items.

Friday morning I joined the Comrades bus tour for international novice runners. We drove over the route, with a 20 time veteran giving commentary describing the route in detail. It was good to see the hills (the big 5), although as our guide said, it is not the big hills that kill you, it’s all the smaller ones, as when you drive you route you get to see there is very rarely any flat, you are always travelling either up or down. And for the first 50km, predominantly up! We stopped at the wall of honour, and at the Comrades museum in Pietermaritzburg.










Sunday…Comrades day…The Ultimate human race…We woke up around 4am and left at 4.30 to walk to the Comrades start line. There were heaps of people around all ready, many even running and doing warm-ups, crazy people! I guess 89km is just not enough for some people.

A square perimeter some 500m around the start line stopped non-runners from getting too close. At 4.45am the vast majority of runners were already lined up, not much hope of getting a good spot if you came laterWe stood waiting some 20-30 mins just over 500m past the start line. The national anthem of South Africa played some 10 mins before the start, and then with 5 min to go, there was the unmistakable tradition of Chariots of fire. Even though I wasn’t running, it was awe inspiring. Then a minute later the gun went off and over 11500 runners were off, amidst a rapturous applause.I’m not sure if the front runners were sprinting or not, but they were travelling mightily fast. For such a huge number of runners they didn’t take that long to go through, probably between 7-10 minutes. Although the biggest cheers were for the last people, the ones who were behind all the official vehicles that were late and desperately trying to join the official field!

We stopped at Cato ridge, a designated viewing spot. Cato Ridge was some 60km into the race. And we were seeing mostly silver medallist (sub 7.30) hopefuls and Bill Rowan medallists (sub 9.00) running. It was a good experience but lost something by not having someone for us to watch or cheer.We ended in Pietermaritzburg at the finishing arena. We had just missed the first and second woman, but saw number 3 and 4 come in. Leonid Shevtsov, won the mens race in a new course record of 5.24!

I can't wait to get training and be part of this magnificent running event in the down run of Comrades 2009!

COMRADES MARATHON 2008 WEEK 39: MISSION OVER

"I think everyone should experience defeat
at least once in their career.You learn a lot from it”
Lou Holtz

On monday the leg was still sore and the motivation and mental strength to get out of bed and continue with other exercise was lacking.
By tuesday I decided that if I was to run Comrades I needed to be able to do perform one last decent run of around 25km. I managed to run 8km before deciding I just couldn't go any further. At this point I decided to pull out.
The next couple of days however I renewed my hope one more and tested my leg out with 10km on thursday. I was pretty certain I couldn't run after this but Rheanna got my hopes up once more and we have been working pretty hard on treating my back and leg.
Over the weekend I was hopeful I could get better and run but Sunday I could only manage 6km and the leg has been quite sore. Probably the worst it has been. So it is now all over for 2008.

Words can't express the disappointment at not being able to run but the reality is I have no one to blame but myself. The lack of consistency in training has been the biggest problem and highlighted a number of areas I need to work on. With the earlier date of May 24 for Comrades 2009, I have less than a year already to get right and start training for the tougher down run...

Training for week Mon 26 May - Sun 1 June
Mon 26 May	0km
Tues 27 May	8km
Wed 28 May	0km
Thurs 29 May	10km
Fri 30 May	0km
Sat 31 May	0km
Sun 1 June	6km
Weekly mileage	24 km

"Our greatest glory is not in never falling,
but in rising every time we fall"
Confucius

COMRADES MARATHON 2008 WEEK 38: Frustration

"A man is not defeated by his opponents but by himself”
Jan Smuts, SA General

This was an extremely frustrating week.
On monday I ran 14km and was joined by Daniel. It was a nice easy run.
Tuesday I ran Mt Coot-tha (hill run) and managed a strong 25km in a fairy decent pace. Wednesday was backed up with an easy 12km.
I was starting to get a sore back during the week but was feeling pretty good after the previous couple of weeks.
On Friday morning I wanted to do a 30km run, the last decent run before Comrades. It was a struggle to get up but I hauled myself out of bed. It started out okay but after 4km or so I could start to feel a tightness through my left calf. I contiuned running as these things usually go away pretty quickly, but by 6km I had to stop as it was getting worse and I didn't want to aggravate it. At 2.30 in the morning and 6km from home, I started the walk back very pissed off. It would have taken almost an hour to walk home so I had to suffer the embarrassment of catching a taxi home.
Saturday and Sunday it wasn't much better. It's so frustrating as I should have all the hard work out of the way and starting to taper down. The last thing I want is to be worrying about trying to get my back and leg right and still get some decent mileage in because I haven't been able to run. The week ahead I have to get it right...

Training for week Mon 19 May - Sun 25 May
Mon 19 May	14km
Tues 20 May	25km
Wed 21 May	12km
Thurs 22 May	20' cycle, total trainer
Fri 23 May	6km
Sat 24 May	0km
Sun 25 May	00km
Weekly mileage	57 km

"A life spent in making mistakes
is not only more honourable but more
useful than a life spent doing nothing"
George Bernard Shaw

COMRADES MARATHON 2008 WEEKS 36-37: The sublime to the ridiculous

"All the adversity I've had in my life,
all my troubles have strengthened me...
you may not realize it when it happens,
but a kick in the teeth may be the best thing for you”
Walt Disney

After my week of milestones in week 35, I have had 2 of my worst weeks. Laziness, injury and tiredness have all made this a tough period.

In the first week tuesday I ran Mt Coot-Tha and did 20 by doing 2 laps. Whilst it felt fine at the time, I think the large amount of downhill strained my shins which aren't used to that. I took a few days off to recover and by the weekend I was both lazy and extremely tired which conspired to stop me getting out of bed to train.
On the saturday I woke up with a sore right achilles/shin. Considering I hadn't run in 3 days I was a bit perplexed but decided to rest it. It has taken a while to start to settle, playing havoc with my emotions!

This last week I have only run 3 times for a total of 40km. Not ideal preparation but I can't change that fact now.
With 4 weeks to go, I need to step up and have a couple more decent weeks of about 80-90km, with a 25-30km in there somewhere.
Getting the tapering right so that I am fresh on race day is the challenge, as I actually feel better the more I run and usually feel sluggish with rest.
The end is nearing...the countdown is beginning

"To describe the agony of the marathon
to someone who's never run it is like trying to explain
colour to someone who was born blind"
Jerome Drayton

COMRADES MARATHON 2008 WEEK 35: Becoming an ultramarathoner

"Learn to run when feeling the pain; then push harder”
Kenyan runner William Sigei

A week of milestones and a mental shift has seen me become a lot more confident of tackling Comrades.

On monday I ran 10km and was joined by Daniel. Thanks for running with me. It may have been a bit slow for me but it helped to have an easy run.
Tuesday I ran up Mt coot-tha which involved a steady 2.2km climb to the top. A total of 26km made that a tough mid week run.
Wednesday I decided to take it easy and was meant to do 10-12km. I pushed and managed 15km which involved a short but steep hill mid way.
Thursday was an easier session as I looked to let my legs recover.

Friday was my long run and I had a daunting goal of trying to run 60km, as I knew I had to do this to have any form of endurance to run Comrades. Waking up after 5.5 hours sleep was tough, and I just wanted to stay in bed, but I knew I had to do this run. It started out well at 5 min/km pace. I ran towards creek road which involves almost 3km of undulations (not 2km hills like in Comrades but at least there are 3-4 500m inclines). By now my pace had slowed to about 5.15/km. I ran past my work and turned around after 22km. By now I was needing the toilet as I hadn't been able to go twice before my run like I usually do, so I headed home and got there around 37km. I was struggling a bit, slowing down and my feet were starting to get a bit sore. I had a drink, a banana and went to the toilet. I also took a couple of nurofen to make sure I didn't get a headache as my shoulders can get tight with a long run.

I started off again and felt okay although I was running 5.30 pace. I had another drink stop at42.5km and that broke up the 12-13km out and back I was trying to do. I reached the 12km mark and realised I had now run almost 50km, my highest equal run, but hey I was still feeling quite good, running a bit faster and I wasn't stiff or sore in my legs like I should be. Oh well, maybe the last 10-12km wouldn't be that bad.
I actually felt quite good and my pace was getting better and better. From 50-55 I was running 5.10/km, and from 55-60 I got down to 5.00/km. I was feeling really good at 60km so decided to run another 5km, although my right ankle had a slight niggle starting. I ran the last 5km in about 4.52 pace. I was happy to have achieved 65km, in a time of 5hrs 43m and for the first time I feel like an ultramarathoner. After all that is just over 1 and a half marathons.
Unfoftunately I wasn't able to get a nap in at all and had to go to work, but I lasted till 5pm and went home 30 mins early.

Saturday was an easy day although again I felt surprisingly good. I couldn't run fast at all but not nearly as stiff as I usually am after a long run.

Sunday I decided to tackle mt Coot-tha again even though I knew I shouldn't push too hard. I drove out to the bottom as I wanted to do a shorter run. My aim was 8-16km, depending on how I felt. I ran up the first 500m incline. Boy was it tough with slightly stiff legs. Then a flattish 1km before a 2.2km steady incline up, up up...Then the next 4km or so were mostly down but a little undulating. Before descending down. the loop being about 9.5km. I wanted to do the hill again, visualising the big 5 of comrades, so I thought i'd run to the top and turn around to give me 16km. The second time around was slightly tougher and much slower, running just over 6.00/km. I decided i'd just do another lap so I ended up running 20km.

I'm happy to have done a 65, my longest ever run. Now I can wind down in the road home to Comrades. It was also my biggest ever week with 144km, beating the 122km I mananged early november. My biggest goals now are just to keep up some steady runs, stay injury free and make sure I don't get sick! The last few days i've had a slightly phlegmy throat so I'm looking forward to an easy week coming up and looking after my health...

Training for week Mon 28 Apr - Sun 4 May
Mon 28 Apr	10km, 20' cycle
Tues 29 Apr	26km
Wed 30 Apr	15km
Thurs 1 May	30' cycle, weights
Fri 2 May	65km
Sat 3 May	8km
Sun 4 May	20km
Weekly mileage	144 km

"The secret of my success is this:
Every time, I tried to go as far as I could.
When I climbed the hills, I saw the mountains.
Then I started climbing the mountains…"
Ted Turner

COMRADES MARATHON 2008 WEEK 34: Taking it easy

"Good things come slow – especially in distance running”
Bill Dellinger

This week was meant to be a big one. It started off well with a 9km and then a 25km midweek run up Mt Coot Tha which involved a 1.7km steady climb. (Similar to running up ngauranga gorge for those who know Wellington)
That was tough, Comrades has 5 big ones that are all longer than that with Fields hill lasting 3.2km!
Then by wednesday I was starting to get sore. I had an easy wednesday and thursday but come long run time on friday morning I tried running but decided I needed the rest as I didn't want to aggravate the little niggles I was feeling.
Over the weekend I could and Should have trained but I have taken it easy. After 3 hard weeks maybe the rest could be good and I need to put together another 2-3 tough weeks and do a 60km run in May. Back to work...

Training for week Mon 21 Apr - Sun 27 Apr
Mon 21 Apr	9km, 20' cycle
Tues 22 Apr	25km
Wed 23 Apr	12km
Thurs 24 Apr	30' cycle
Fri 25 Apr
Sat 26 Apr
Sun 27 Apr
Weekly mileage	46 km

"The real contest is between what you’ve done
and what you're capable of doing.
You measure yourself against yourself and nobody else"
Geoffrey Gaberino

COMRADES MARATHON 2008 WEEK 33: Raising the bar

"I hated every minute of training, but I said, Don't quit.
Suffer now and live the rest of your life as a champion”
Muhammad Ali

This week started slowly as I was still recovering from the Canberra marathon.
I managed a 50 minute cycle monday as I tried to give my legs a rest and 12km tuesday
Wednesday and thursday I feel the early signs of a cold So I rested and my legs appreciated the recovery time.
My goal for friday was 30km and I felt quite good but was aware of not pushing too much so I did 36km. The pleasing aspect was to back this up with a quicker 12km saturday.
Sunday was a lazy day as I took the day off. I needed some sleep and recovery for what will be a tough week ahead, as the next 4 weeks or so will be my biggest weeks before tapering...

Training for week Mon 14 Apr - Sun 20 Apr
Mon 14 Apr	50' cycle
Tues 15 Apr	12km
Wed 16 Apr	Rest
Thurs 17 Apr	Rest
Fri 18 Apr	36km
Sat 19 Apr	12km
Sun 20 Apr
Weekly mileage	60 km

"Argue for your limitations
and sure enough, they’re yours"
Anon

COMRADES MARATHON 2008 WEEK 32: Comrades qualifier

"If at first you DO succeed, try something harder”
Ann Landers

The week started off with me still feeling the effects of a big week last week. But it didn’t stop me pushing hard and doing a 24km run that involved running up part of Mt Coot Tha where I ran an uninterrupted section of about 1.3km uphill. This highlighted to me how I need leg strength and hill running to achieve the required level to run comrades.
After Wednesdays effort it was time to taper down a bit for my comrades qualifier in Canberra.

I arrived on Saturday without my coach, inspiration, nagger and masseuse Rheanna! I won’t make that mistake again.

Saturday night we went out to dinner with Brett, Ollie and Dave; friends who had travelled up from Melbourne. Whilst they all ate pasta I didn’t choose the wisest in opting for the lamb curry. However I prefer rice to pasta and it tasted damn good!
Sunday morning arrived and I got through my usual 3 toilet procedures on race day. Glad to have got that out of the way, we arrived at the start line with about 50 minutes to go. The weather was cool and at 6.30 it started to rain. Went to the toilet a couple of times and was deliberating on whether to wear gloves and take sunglasses also. It was pretty overcast so decided against the sunnies, but stuck with the gloves.
I was also trying to get my bag in a safe place and made my way outside oblivious to the time as I only had my gps and hadn’t started it up yet as I was moving indoors and out. Everyone was at the start line now, it was cold and raining and I tried to turn my gps on. I couldn’t get a signal and was standing under a tree, so I made my way to where there were less people. Turned it on and next thing I heard the start gun. The race had started, I now learnt I was right at the back of the field as everyone was running away from me. And my gps was still locating satellites! 30 seconds later I started, a bit flustered.

Trying to work my way through all the slow runners was tough but I settled into a rhythm running about 5:10 a km. I was aiming for 5:15 so I was happy enough.
After 10km I had dropped down to 5:00 km’s, and needed the toilet! I went at 15km (and later again at 30km).

The course was a double out and back, with 2 looped sections so that you ran out and back twice in 2 different areas. A very frustrating way to run as for example when you have run 15km you see the sign for 30km. Nothing is more demoralising!
Also the way Canberra is laid out it was very hard to get your bearings and you constantly felt you were running around in circles. We kinda were!

The rain persisted on and off, but mostly on for the first 30km or so. After which everything was soaked so the damage was done. Then the sun came out and I missed my sunglasses.
I was taking small amounts of sports drink (High 5. Why do all aussie races have sports drink I have never heard of, let alone can train with! What happened to powerade?) every 5km. I was mindful of my carbohydrate intake so at 35km I tool a energy gel (with water). Within a kilometre I started to feel stomach cramps which made that last part of the race that much more uncomfortable.

I went through the 42.2km finish in 3:32 according to the official time, (3:29 by my time which accounted for my late start and toilet stops). I felt okay and wanted to keep going to do the 50km. at about 43km I regretted this decision! Each km felt longer and longer and harder and harder.

At this stage my feet were very uncomfortable. I think the drenched socks had caused my skin to shrivel up like prunes and now I had edges of skin that were rubbing badly and ready to get blisters. I just had to try not to think about that.
I figured just get to 45km and then it’s only 5 more. The problem was each 500m felt like a km! the turnaround point was just after 46km and then I figured just get to 48 and 2 to go. I broke it down to 4 lots of 500m and just to get through 2 of those and then the last km. With 1 km to go I started to think of Rocky VI (one of my favourite movies) and had Rocky and Duke in my ear saying “No pain” At this stage I started saying it out loud to myself and although I might’ve looked eccentric I finished quite strongly in an official time of 4:13. Mission accomplished. The legs felt okay but they were definitely getting tight through the quads and hamstrings in the last 7-8km.

Now I have qualified for Comrades.
All I have to do now is make that run twice as hard by making it uphill and then add another 40km (just a marathon) and I will have comrades!!! How do I run that??

Training for week Mon 7 Apr - Sun 13 Apr
Mon 7 Apr	8km, total trainer
Tues 8 Apr	24km
Wed 9 Apr	15km
Thurs 10 Apr	30' cycle, total trainer
Fri 11 Apr	8km
Sat 12 Apr	Rest
Sun 13 Apr	50km - Canberra marathon
Weekly mileage	105 km

"The difference between the mile and the marathon is
the difference between burning your fingers with a match
and being slowly roasted over hot coals"
Hal Higdon

COMRADES MARATHON 2008 WEEK 31: The next level

"If you're going through hell, keep going”
Winston Churchill

With 10 training weeks to go, it was time to take things to the next level and make the focus so much stronger. I've decided that less running but maintaining the long sessions is the most important as I try to manage my training.
The week started off well with a 9 and a hill session of 20. Feeling a bit sore on wednesday I took it easier for 2 days.
Friday was long run day. After 3 hours sleep the alarm went off at 1am and all I wanted to do was sleep. The consequences were too unbearbable so I had to get up. My aim was a minimum of 36 but I wanted to do 42. At 42 I felt I could still do more so I decided to do 44. Then I thought it's almost half a comrades. So I figured I better do 45 to ensure it was truly at least half a comrades!
The worst part of the recovery was only having time for a 15 minute nap and having to go to work for the rest of the day. The legs felt okay but my nipples got rubbed raw from a new t-shirt that was a bit abrasive.
Next week it's the canberra marathon which will be my qualifier for comrades. It's only 42km with the option of continuing on to do a 50km. I'll see what I feel like on the day

Training for week Mon 31 Mar - Sun 6 Apr
Mon 31 Mar	9km, total trainer, 30' cycle
Tues 1 Apr	20km
Wed 2 Apr	30' cycle
Thurs 3 Apr	20' cycle, 15' crosstrainer
Fri 4 Apr	45km
Sat 5 Apr	30' cycle, 30' crosstrainer
Sun 6 Apr	22km
Weekly mileage	96 km

"I will continue to let others predict,
but only I can determine what I will, can, or cannot do"
Marva Collins

COMRADES MARATHON 2008 WEEK 30: Battling sickness

"It’s easy to laugh when everything is going great,
but it’s important to laugh
when everything is going wrong”
John C Maxwell

Another disrupted week when I can least afford it. Someone gave me a cold and I have struggled for a week to shake it off.
Had a good longish run with some hills on tuesday and then by wednesday I was dead and needed to rest for a day to get over the fever and cold.
I decided to have a quiet weekend and get right as I head into the toughest 10 weeks of my life!

Training for week Mon 24 Mar - Sun 30 Mar
Mon 24 Mar	45' cycle, 15' crosstrainer
Tues 25 Mar	22km
Wed 26 Mar	45' cycle
Thurs 27 Mar	sick
Fri 28 Mar	30' cycle
Sat 29 Mar	rest
Sun 30 Mar	11km
Weekly mileage	33 km

"As we are liberated from our own fear,
our presence automatically liberates others"
Nelson Mandela

COMRADES MARATHON 2008 WEEKS 26-29: The hills get bigger

"Obstacles don't have to stop you.
If you run into a wall, don't turn around and give up.
Figure out how to climb it,
go through it, or work around it.”
Michael Jordan

The greatest challenge in running the comrades I am told is mental. The past 4 weeks have been extremely tough due to a minor shin injury and the effect it has on the mind. The self-doubt, the ability to remain in a positive state of mind, the faith required and above all the courage to persevere.
I was ready to pull the pin and give up on the dream before remembering the pain of regret will outlast the pain of 12 hours. And if I fail at least I need to give it my best, comfortable in the knowledge my best wasn't good enough. The more I learn this time, the better I can prepare next time.
So I must rely on the strength I posess and the preparation I have already done before facing a pain like i've never had to endure before...here goes...

"There is no tomorrow."
Apollo Creed, Rocky III

COMRADES MARATHON 2008 WEEK 25: Inconsistent efforts

"You pay a price for getting stronger
You pay a price for getting faster
You pay a price for jumping higher
But also you pay a price for staying just the same”
H Jackson Brown

This week saw inconsistent effort. After trying to do more hills, my right calf and shin were a little sore by wednesday so I took a day off to recover
I mananged a good long run on friday, but then had a quiet weekend as I was still a little stiff
This week I need to return to a full training week and take the hills slower...

Training for week Mon 18 Feb - Sun 24 Feb
Mon 18 Feb	8km, 1 hour total trainer
Tues 19 Feb	20km
Wed 20 Feb	Rest
Thurs 21 Feb	50' cycle
Fri 22 Feb	42km
Sat 23 Feb	40' cycle, 20' crosstrainer
Sun 24 Feb	Rest
Weekly mileage	70 km

"The opportunity to become who we want
lies in this very moment’s behaviour"
David Reynolds

COMRADES MARATHON 2008 WEEK 23-24: Ups and Downs

"He who falls and gets up didn’t fall, he only stumbled”

The last couple of weeks have been inconsistent. The mental side of things play such a big part even before the race is won.
It has been hard to maintain the mental focus in whilst niggles and tiredness kick in. Getting up in the mornings and keeping the right attitude up are the tough things. At the back of any runners mind is the thought "Have I done enough miles?" The answer to that question is always "no", but it nevers make you feel any better.
I was reminded from an ironman this week that it is better to be underdone that overdone, which was a nice reminder that things could be worse. It gave me a good dosage of motivation though, so it's back on the road again...

Training for week Mon 4 Feb - Sun 10 Feb
Mon 4 Feb	8km, 1 hour total trainer
Tues 5 Feb	20km
Wed 6 Feb	15km
Thurs 7 Feb	2 hours total trainer
Fri 8 Feb	Rest
Sat 9 Feb	Rest
Sun 10 Feb	Rest
Weekly mileage	43 km

Training for week Mon 11 Feb - Sun 17 Feb
Mon 11 Feb
Tues 12 Feb	20' cycle
Wed 13 Feb	12km
Thurs 14 Feb	2 hours total trainer
Fri 15 Feb	12km
Sat 16 Feb	36km
Sun 17 Feb	Rest
Weekly mileage	60 km

"To achieve all that is possible,
we must attempt the impossible.
To be all we can be, we must dream of being more.
To reach our dreams,
we must reach out to others"
John C Maxwell

COMRADES MARATHON 2008 WEEK 22: Feeling fatigued

"Ninety percent of all those who fail
are not actually defeated.They simply quit”
Paul J Meyer

The obstacles keep coming. Monday started off well with one of my best runs in a long time and feeling absolutely great.
On tuesday I attempted a hill session for the first time in too long and that left me knacked tuesday and wednesday.
My friday long run got cut back to 20km as it was all I could manage and saturday and sunday I rested as I think I have a few flu like symptoms and very little energy to train.
With time ticking by the weeks are getting more and more critical...

Training for week Mon 28 Jan - Sun 3 Feb
Mon 28 Jan	8km, 1 hour total trainer
Tues 29 Jan	20km
Wed 30 Jan	15km
Thurs 31 Jan	2 hours total trainer
Fri 1 Feb	20km
Sat 2 Feb	Rest
Sun 3 Feb	Rest
Weekly mileage	63 km

"Never fear pressure –
greatness was rarely ever forged without it"
Blair Singer

COMRADES MARATHON 2008 WEEK 21: The body needs recovery

"There is no man living
who isn’t capable of doing more
than he thinks he can do”
Henry Ford

This has been a tough week, with extreme tiredness the main issue
The early week started of well with better running times but as the week progressed, the long hours at work took its toll and the 3.30am starts just caught up with the body
On friday I like to do my long run but after getting to bed at 11pm, I couldn't wake up to go running at 2am. So instead I slept in and saturday and sunday I have decided to rest and recuperate.
The aim now is to start getting back to putting in an evening training session too With only 140 days to go, time is ticking by quickly. It translates to less than 20 training weeks...

Training for week Mon 21 Jan - Sun 27 Jan
Mon 21 Jan	8km
Tues 22 Jan	20km
Wed 23 Jan	15km
Thurs 24 Jan	50' cycle, weights
Fri 25 Jan	Rest
Sat 26 Jan	Rest
Sun 27 Jan	Rest
Weekly mileage	43 km

"The key to being successful is not to
make the same mistake too often"

COMRADES MARATHON 2008 WEEK 20: Pushing through the barriers

"It is easier to go down a hill than up,
but the view is best from the top”
Arnold Bennett

This was my first 100km week since November, and my first long run too.
the early part of the week went well but the runs started to get progressively slower.
Then on friday it was back to running 30km+. I had forgotten how hard it is on the feet! Although the extremely slow pace meant I had more time on my feet than I would've liked.
The saturday recovery run and sunday middle distance run felt okay although the body is tired from getting used to the high distances again.
Next week's goal is to increase the long run...

Training for week Mon 14 Jan - Sun 20 Jan
Mon 14 Jan	8km
Tues 15 Jan	20km
Wed 16 Jan	15km
Thurs 17 Jan	45' cycle
Fri 18 Jan	32km
Sat 19 Jan	12km
Sun 20 Jan	20km
Weekly mileage	107 km

"Running is a lot like life.
Only 10 percent of it is exciting.
90 percent is slog and drudge"
English runner Dave Belford

COMRADES MARATHON 2008 WEEK 19: Overcoming obstacles

"Little minds are tamed and subdued by misfortune
but great minds rise above them”
Washington Irving

The early part of the week was simply trying to put in the miles and get back to a consistent training pattern.
Unfortunately after doing 18km on tuesday I pushed too hard with my hamstring strengthening and aggravated my leg. Friday saw it stiffen up so I had to adjust my routine when I wanted to increase it.
Still I managed 80km for the week which was solid if not spectacular. The consistency of a couple of weeks training is paying off, the big runs just need to give me the endurance I will need to build. Lets hope for a bigger week next week...

Training for week Mon 7 Jan - Sun 13 Jan
Mon 7 Jan	8km
Tues 8 Jan	18km
Wed 9 Jan	14km
Thurs 10 Jan	40' cycle
Fri 11 Jan	8km
Sat 12 Jan	12km
Sun 13 Jan	20km
Weekly mileage	80 km

"It’s not whether you get knocked down…
it’s whether you get up"
Justin Herald

COMRADES MARATHON 2008 WEEK 18: Starting over again

"Never let anyone tell you it can't be done
when you know in your heart it can”

This week it has been back to consistent training.
The leg is starting to get better and the limiting factor has been in the lack of fitness and not the injury.
With my rehab exercises taking up a decent portion of time I have neglected my abs and have put on a fair amount of extra weight around the mid section. Now I have to get rid of that again.
Sunday saw me trying to run longer than an hour, something I haven't done in a while. The combination of poor conditioning, and strong Brisbane heat and humidity absolutely drained me. When I got home all I felt like was an ice bath. It certainly doesn't make training easy.

Training for week Mon 31 Dec - Sun 6 Jan
Mon 31 Dec	12km
Tues 1 Jan	12km
Wed 2 Jan	12km
Thurs 27 Dec	30' cycle
Fri 28 Dec	10km
Sat 29 Dec	12km
Sun 30 Dec	20km
Weekly mileage	78 km

"Our greatest glory is not never failing,
but rising every time we fall"
Confucius