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2013 – a last 10km

 

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A last 10 km run 8 days before the run, on the Table Mountain road above the city centre.
A good easy send off with a deeply etched memory. Except that I probably spent as much time taking pics, bathing in the marvel and sharing it with mountain bikes who were equally enthralled.

 

So now I can turn my mind to packing for the trip.

Step by step I’m getting into the run and it all helps me get my mind ready for the big day.

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2013 Taper day 18

Un-timed 5km time-trial after a 2 km warm-up. The point being to stay up against the effort (effort = 2 steps per breath) of a run from which I can  quickly recover . In the old days I would have run 10 km but these younger days, well, I’m older.

As maybe it should have, everything in me surged and throbbed. The ups were powered, the downs laughed, the flats glided. Nearly like an athlete.

My running tanks are full. Legs working just fine. Great.

The tanks are not enough big enough to keep my ~ 6.10 min/km current long run cruising pace all the way. I know that. And no matter how I manage myself, by Camperdown I’m going to have to dig deep. It’s how I am this year.

Otherwise everything is working fine – head, body, legs, inspiration.

Now to get to the start line un-sick, with not too many cuts, tears or strains, with my champion-timing-chip.

 

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2013 taper day?

A personal note

My taper is turning out to be, well, unstructured.

I want to run more. I don’t want to run too much. I skip runs if there is just I hint that I don’t want to do it.  I set out for 18 km then settle for 12. This morning rain tapped on my window while I was getting ready to go out so I had a cup of coffee.

But I don’t mind.

If I feel anywhere along the Comrades way as I felt this morning when sudden urge made me sprint and laugh in my jeans and sandals through a parking lot while doing chores, it going to be okay. Maybe better.

And I want to see how fast I can run my 5.22 km around my neighbourhood time-trial route, maybe tomorrow, even if its raining.

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Engaging your mind 3: Toughness

An exercise to get your mind right for the Comrades Marathon

Mind lock small

Accept that its going to get tough out there.

It is going to get tough. Accept that. Facing up to and going through the effort is what ultra-running and Comrades is about.

Unless you run way behind what you could be doing, it’s unlikely to be a dance out there. And even then 87 or 90 km is a long way to dance

It’s okay.  It’s meant to get hard, uncomfortable. It can even  get sore and awful. But equally is not so tough that it can’t be done. Comrades is meant to take some of your grit and determination.

So know too, that Comrades can and has been done by thousands of ordinary people, who, like me are not unique, exceptional world-record running ultra athletes. 

Also I am not one who glories in tough. I don’t want to over-eulogise tough. If you want tough then there are longer, harder runs, even a couple of impossible runs to do.

But still Comrades will make me dig deep. And I know that bit of effort, grit and a good few months of putting miles into legs, its quite possible to get through the inescapable toughness of Comrades.

Comrades Marathon: always hard but doable, with a bit of effort and grit. In doing and sharing the hard is a marvel.

Know too that you won’t crumble at the first sign of discomfort or at the 20th. Your resilience rises to meet the run.

I also always take comfort that its not the first bit that hard its only the last bits, so there is plenty of time to enjoy the run too. Except for one year when it was hard from even before the start. I think I know what caused that so it shouldn’t happen again. The way I feel now it definitely won’t happen again. And anyway, I got the medal so I know I can cope with even that.

Dealing with the discomfort or pain

The right thing to do when feeling uncomfortable or in pain is to go into it. Work out where and what it is, how bad it is and what you can do about it. While you are moving forward.

Bring the issues to light, to your mind and they already lessen.

Once you have the measured that it is not life-, limb- or organ-threatening, the pain doesn’t have to hold you back As Ann Trason, supreme ultra-athlete who did so well at the Western States 100 miler, once said, “There is a time that the pain doesn’t get any worse.” And that’s true. Unless something is seriously broken.

If there is a real problem deal with it. You can put plasters on blisters; a lube on chafes. Water into dehydration, food into energy, foot after foot on the road. You can go slower if you are starting to cramp to let your muscles recover a little.

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Going slower and eating/drinking is often good. Less stress and your body can work better – digest, feed, cleanse.

It maybe as simple as getting in more sugar-carbohydrate-gels. It’s also often that you need more, so electrolytes always help, so do the oranges, bananas and potatoes you find at the aid stations. Solid food -something salty with protein, is always good – peanuts and raisins, a whole-food energy bars.

It may be that you even have to consider bailing, quitting before the end, if what troubles you is bad enough

Comrades is doable

Always Comrades is doable.

If you run to your training, eat and drink right early and often in little bits,  deal with problems you encounter,  keep your sense of humour and keep going forward nothing will stop you getting there. Just dodge the cat’s eyes the reflectors built into the road to help misted drivers and trip runners.

And if its really hard, take the Comrades heart from the runners around you, from the spectators along the road, from your family, friends and colleagues. They all want you to keep going. They want you to succeed. So do you. So, keep going.  Your rivals may not want you to but here’s a good opportunity to put one over them.

At the end, medal around the neck

And afterwards the pain is not so bad. That earned medal glows nicely, polished by the discomfort and effort.

I am one of the ordinary and know that the Comrades has made me ultra-ordinary, in that nice Comrades phrase, even extra-ordinary at times. And that gives me the strength to cope with the inevitable discomfort.

Read here for an exercise in mental training to make visualisations concrete.

Read here for an exercise in dealing with the Comrades pre-run Fears

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Engaging your mind 2: Fear

Another exercise to get your mind right for the Comrades Marathon

Write down the things that worry you.

List them. Externalise them. Get them out of you. That way they don’t gnaw at, give you sleepless nights, undermine you.

Then take time to understand them.

Fears are not a sign of a moral failing, or some sort of a character flaw. Fear is deeper parts of you telling you what you need to look out for.  Each fear points to a specific thing that you can do something about, before Comrades or on race-day.

You don’t have to sMind lock smallhow your list to anyone. Just accept them,  know that they are part of the process and engage with them.

Avoid dealing with your fears is not the answer.

Once you have written them down look at them. Work out the real problem and then think what you can do about each one. Write down the answer.

You may have to read up about your issues or talk to someone who knows. The answers are there. Find them. Use them.

Eaxmple: If you are scared of not making the end in time, try to understand what is going to stop you. If you have done 800 km of running between January and race day, spread more or less evenly over the 5 months, then you have the minimum mileage to carry you through. Trust that.

It may of course be that you didn’t do the right mileage, that you are ill or injured, that you haven’t  been able to do any running in the weeks leading up to race day. Then just accept that maybe this is not your year to get a medal. If you want to give it a go even so, then know that you might have to bail and you might damage yourself. Don’t worry about it. Accept it. Wrtie down a list of indicators that would say you shouldn’t carry on. Then as you run check all the time to see if you should carry on.

Another example: If you are worried about hydration, think through your nutrition and hydration plan. Think through what you will drink and eat during the run. Think about what you need during marathons and after a standard 42.2 km marathon or a 60 km run. That’s what you need during the run, minus the excess, junk and indulgences. Amazing what an orange and an energy bar can do. Understand what the race organisers supply and how you can use it. All the info is in the race literature.

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There is plenty of water along the way … usually. In 1993, on a down run, the table just past the bridge over the freeway between Camperdown and Cato Ridge, had no water when I got there. It’s unlikely to happen now, but don’t be thrown if it does. Take your preference of whatever there is and ease on to the next table.

Think also about what you need to take with you – maybe electrolyte pills, maybe oral rehydration powders. If you have your drinking and eating plan right, one set of worries will disappear

 

Understand your fears and and what you need to do to deal them and then do what you must. It’s a good way to ready yourself for the run.

Read here for a third exercise in preparing your mind for Comrades

Read here for the first exercise in preparing your mind for Comrades

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Engaging your mind

An exercise to get your mind right for the Comrades Marathon

Mind lock smallVisualisation – making it concrete

Get a profile or map of the route. You can look at a the small one on the the official Comrades website http://www.comrades.com/Route/Route-Map.aspx or a more detailed one at mapmyrun.com  at http://www.mapmyrun.com/routes/view/2640629.  You also can rely on your memory if you’ve run it before.

If you have the patience and know the way, you can  make your own route on one of the internet mapping tools.  Doing that takes you through every step of the way.

You can use a map to help you visualise the run. The idea is to go through the whole run in your mind before the race, imagining the hills, the down hills, the distances run, how you feel, the people along the way. Go through the route, kilometer by kilometer; the whole route, the whole way, slowly.

Start if your like with getting up early before the run, or in the slow (c)rushing crowded start in the echoes of that canon-boom;  ease into the first few hundred meters, finding space to run, checking the state of the moon. Walking again as the crush concentrates up the first freeway on-ramp …. 86 km to go.

Then go on.

You don’t need to go through the whole run all at once. Take a few nights. I do it at night while drifting towards sleep.

Making it concrete

When you have imagined your way through the first 20 km, then up the ~4 km cambered curves of Fields Hill and the gentle climbs under the trees that follow, think about how you feel on your average 30 km training run.

Most of us who have done reasonable or even minimum distance training, can run, get to, ~30 km more or less intact. Fine. So it’s a good Comrades mind-bend to imagine seeing the distance marker-board next to the road up to Hillcrest that says “55 km to go”.  32 km in the legs only 55 km to go. Only 55 km on 32 km used legs. And what lies immediately ahead is the climb into Hillcrest, the dip down to the bottom of the looming Botha’s Hill: big, the second highest point in the race.

A  Bruce Fordyce comment I once read always comes to mind in this part of the run. It went something like, “Don’t worry about the numbers. They are too big. They can scare you. Just run to the next marker board.” And so you go, one km at a time.

You can make yourself feel better imagining  along the more or less down (except for the few ups), to the halfway that follows Botha’s Hill.  Where you can run let gravity do  some of the work. Nearly like a cyclist freewheeling. Hoping that your training has toughened your legs enough for the downs. Because you aren’t even halfway yet and you should still be feeling ok especially as you have another 45 km to run.

You can also imagine getting to halfway, 43.5 km. Lots of people, music, the booming beat thumps up towards you on the road down. Relate halfway  to the last standard marathon you ran. How you felt at the end of it. Then think about running another 43.5 km. Take the cheer of the crowd, music, volunteers. Then ease into Inchanga Bank, so-called; big hill, so-encountered. Get to the top and its easy, only 40 km to go. Except that it also gets harder the further you go.

Mind unlock smallNext you can think of the 60 km mark at Cato Ridge. Only 27 km to go. Relate that to your longest training run and how you felt then. If you got your taper right you should be feeling much better during Comrades after 60 km than during your training, as you have sharpened and rested before the big run. Should be. Could be.  

Keep going.

Eventually imagine the highest point of the run, Umlaas Road, ~79 km done and just over 18 to go. Getting to the teens makes it easier to think that the run will finish, one day. 

Of course there’s Polly Shorrts. Face it. Before the run. At the bottom it’s maybe 9 or 10 km to go. Get it right in your mind now. It’s the last obstacle. It’s hard, no question. Less because it’s steep. More because it’s yet another relentless hill and you have little strength left.  

But its only a hill. It ends. All you have to do is go up it. And up. And keep going up. If you need it you have reserve energy – one tank of courage, one tank of deep-survival. use some of that. Or save it for the after party. Which isn’t too far away.

That’s it. If the TV camera points at you, get up a grin, pull out a comb.

Face the mind-benders before the run. It’s less scary when you are out there if you know what’s coming. The terror won’t eat you up.

Out there you can just concentrate on keeping going forward as best and fast as you can, sipping water as you go.  

Get the Comrades spirit, the inner strength that rises you to the occasion, the goodwill towards others, start rising now so it  can carry you to the end.

 

Read here for a second exercise in preparing your mind for Comrades

 

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2013 Comrades – Not yet

I don’t want to run Comrades yet. More of this taper-happiness in my legs first. And I want that long trip up to KZN all sparking with hope and fear. And I want to stand in the Expo and feel the buzz. After  that, the last meal and a bit of sleep,  I’ll be ready for that long road.

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2013 Taper day 9

Staleness

Woke up easily for my run but felt stale and uninspired. Unusual. I didn’t look forward to running as I normally do. I worked through whether I have been running too much. not really. The alternative of going to the gym and cycling a bit, or doing the circuit didn’t inspire me either.

When I thought of changing my route I got excited. When I started out my legs fizzed and jogged happily. That reminded me of The Lore of Running  – in there somewhere it talked about changing routes to relieve repetition of running.

Out there under the stars of yet another gorgeous Cape Town morning, I wanted to run 8, 15 k, maybe more. But I remembered more of the Lore of Running before I did too much: let recovery runs be recovery runs. I learned long ago that a recovery run should be just that – run until you feel like running then stop and go home. Let all that fizz and bounce, bubble through legs, body, mind.

That’s what this taper is about anyway. It’s so easy to get caught up in chasing distance that its hard to remember the taper is about less distance and more happiness in the legs.

Great. Bring on tomorrow.

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Notes from 1946

Notes from 1946

For 6 years through the World War II years, the Comrades Marathon wasn’t run. In 1946 it started again with a field of 22 of which 8 finished.

Winner in a time of  7:02:40 was Bill Cochrane, who had also won the 1935 run. Morris Alexander in his book The Comrades Story notes the irony as ex-prisoner-of-war Cochrane ran past the Oribi camp in Pietermaritzburg “still crammed with hundreds of Italian prisoners” many of whom watched through the barbed-wire fence.

At the back of the field “balding 59-year-old Edgar Marie hobbled on to the track, and around the final circuit, to pass the finishing post with only 2 seconds to spare.”

The cut-off was 11 hours then. So Edgar Marie could be me me this year finishing in the same time but with 1 hour and 2 sec to spare, except I’m not yet balding and I’ll try not to hobble.

 

 

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2013 Taper Days 5-8

The taper in practice

The best part of last Saturday’s 2-hour run was how I felt in the last 3 km -as if I could have gone on all day at that effort level.

Which is just as well because in less than 3 weeks I’ll have to do just that – run most of the sunshine part of the day.

After a rest day on Sunday I ran out for what’s become my standard training run, 8.72 km down into town and then back up again. I felt strong, ran strong and did it 40 sec faster than I’ve done it before. Great. Another indicator that the taper is going right.

Plus I have no twinges or other indicators that something is going wrong in my legs. And so far I am not feeling ill in anyway, nor do I feel worried about getting sick.

So far so good.