“What distinguishes winners from losers
is that winners concentrate at all times
on what they can do, not on what they can’t do”
Bob Butera

Resting HR (average): 56

Injury status: Both Shins 3/10

Neural stretching (knee to nose. averages in cm): 32/27

The week started off well, with full training days. Unfortunately it probably had it’s effect on me towards the end of the week, coupled with working 6 days in a row and just feeling exhausted.

Unfortunately I didn’t get to do the long run I needed to, but by Sunday I was very tired and had a little sniffle so rest was probably a better option and ensuring I am fresh for the next week.

I can feel that I am getting more relaxed when running, and becoming more flexible again which will be one of my biggest hurdles when running the distance of Comrades.

Next week has to be a full week, and I have to do a minimum of marathon distance…

“Only those who risk going too far
can possibly find out how far they can go”
T.S Eliot

The Comrades “Down run” is all about pain management and pushing through one’s pain and physical limits.

The theme for the 2009 Comrades was, “This is my story.”

This is Michelle’s story. It gives a great account of the sort of courage and determination required to complete the Comrades marathon, and the rich rewards for those who do.

This is a fairly detailed description of the Down run in the Comrades Marathon.

It’s 10 minutes long and you get tired just by looking at it!

What it doesn’t highlight is just how steep and long the hills are, and the “bone jarring pain” one can expect to encounter.

Speaking to Comrades runners, the Down run is all about Pain management.

Just watching this video gives me goosebumps, and I hope it inspires you to gives the World’s greatest Ultramarathon a go one day!

Saturday morning I noticed my heart rate was elevated quite significantly.

I did some ab work, and then a fairly lengthy total trainer strengthening session for both the upper and lower body.

By the evening I was very tired and fatigued. I’ve worked 6 days in a row and trained quite hard and my body needs a rest and more sleep.

I went to bed at 6.30pm on Thursday night hoping to do a long run on Friday morning. I was out the door at 12.30am, but quickly decided I was better off not running.

My legs felt very sore, and I could not put my weight through them comfortably. I have been pushing hard , and I’ve been getting a bit of neural pain in the legs as I get  used to running longer distances.

Neural pain is not a sharp pain or even an ache. It’s a deep feeling that’s hard to describe, and it’s very difficult to point where the pain is. The muscles gets inhibited and you can’t run freely, and it feels like the legs are going to give way. So after a stretch at 3km, I decided to pull the plug at 5km.

Usually I feel better as I keep going and it can take 6-8km to get warmed up, but you also have to determine when it is better to rest, and my dilemma with Comrades is doing enough mileage, but not hampering my chances before I even get there.

This now throws my plan a little, but I still have enough time to build to 50km. I might take a rest and try a long run again on Sunday, but I’ll see how I feel.

The morning started off with a 6km tempo run. It was not very fast, and the shins are still a bit tender, although I am starting to get more relaxed with my running again.

After some ab work, it was time for a quick upper body session with the total trainer.

The evening was free, my body definitely feeling the effects of training as it is not used to it!

I was able to sleep in just past 4am this morning! I had a strengthening session for the abs and then the total trainer in which I worked the upper and lower body. It felt good considering I haven’t been doing much upper body work lately!

The legs certainly appreciated the fact that they weren’t subjected to any pounding this morning!

The evening consisted of an 8 mins abs session, a 40 minute walk and 20 minutes on the cycle. I can feel my legs are still tired and sore, so I am thankful it’s just a short run tomorrow.

When the alarm went off at 4am, all I wanted to do was stay in bed!

I was out the door just before 5, and it was simply a slow grind.

I didn’t feel particularly great in my left calf, and was worried it was getting sore. After 3km I stopped and stretched and it seemed fine after that.

My quads and hamstrings and butt and shins were all sore…but the dream of Comrades and thinking of the people who inspire me; especially my wife Rheanna, my parents, brother and sister, and family and friends; along with the people of South Africa who need role models; inspired me to keep on pushing and I was able to divert my mind reasonably well. (I find sometimes it works, and when it doesn’t, the miles take twice as long and the run ends up being twice as hard!)

It was a slow run ending up at 5:50 pace but at least it was more consistent and overall I felt better. My feet got sore but it took 18km this morning, whereas it has been 10-12km. Usually I find it takes 30km or so for me to feel pain in my feet.

In the evening I only managed to do some Abs, Leg strengthening (hamstring curls, squats) and step exercises. I would have liked to do a walk, but I decided to do some acupuncture to my shins and calves and make sure I was in bed just after 9!

Tomorrow brings a day off running and a chance to do some strengthening for both the lower and upper body.

A slow session that was supposed to be run quickly!

In the morning I did 10km with 7 intervals ranging from 30s to 90s.

I tried to include some hills and was happy just to vary my pace even though the recovery portions were very slow!

After that I did some leg strengthening exercises including squats and concentric hamstring work (ie leg curls) with minimal weight. Even with the lack of weight I could feel the stiffness/soreness later in the day!

In the evening I was running out of time so could only manage a 30 min exercycle and my 8 minute abs video! It’s a great way of maximising ab work in a short period of time!

I was very thankful for the leg massage Rheanna gave me which included quads, hamstrings and calves! I could feel the left calf was very tight and the front of the shins are a little sore with what feels like excessive pounding as I am not use to this mileage.

Tomorrow is the midweek longer run, and then I am looking forward to a day off running on Wednesday!

“I find that many people are afraid to dream big.
They are reluctant to hope for too much because
they don’t want to be disappointed”
John C Maxwell

Resting HR (average): 57

Injury status: Tight right butt and hamstring 4/10

Neural stretching (knee to nose. averages in cm): 34/29

After doing very little for the last 2 months and barely training in March, I knew this week was going to be tough. With just 8 weeks until Comrades, I have 6 weeks to build up distance and get quality in.

It’s going to be painful!

Tuesday I started with a run from St Lucia hoping to do 20km, but the pain in the butt was just too intense and my hamstring felt like it was going to snap so I didn’t push too far. I have to admit to huffing and puffing a lot! My fitness is terrible!

Wednesday was fairly light just to ensure there was not too much muscle soreness.

Thursday was a shorter tempo run. Friday I was tired and slept in, but knew I had to do a long run. In the heat of the day it was tough. I couldn’t run greater than 12km’s before I had to resort to walking. I remember when 20km without stopping was a doddle! Oh to be fit again.

In total I walked about 5km, the pain was just intense. Mostly through my feet, and it got slower and slower and slower. 32km took me 3:28. At least I recovered enough to do a 50 minute walk up to the Mt Gravatt lookout in the evening.

Saturday was about more time on the feet and me and Rheanna walked just over 3 hours, managing 17km and a couple of decent hills. I really need to get my walking speed up. I averaged about 11mins/km, but for Comrades it needs to be closer to 10 mins/km.

Sunday was another 18km, and once again the fitness is lacking. I managed to complete it with no walking, but there were a few stops in there (I have to say I was glad to stop for traffic lights!)

The Hamstrings and butt are tight, the feet sore , but at least the mind is fresh and desperate to ensure a Comrades Marathon finishers medal. That’s enough motivation to keep pushing through the pain!

“Don’t follow your dreams.
Let them follow you”
Justin Herald