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Up Run

Only a one week left until the biggest ultra marathon in the world! 1000’s of kilometers have been run, many liters of sweat and tears have been poured, yet there is still some work to be done before the gun goes.

Have a look below to see exactly you can expect on Comrades day!

Have a great May, keep warm, heathly and keep safe on the roads!

Things that you will enjoy about Comrades

1. The finish, the moment when you can stop running.

2. The next day when you realise what you have achieved.

3. The feeling of being at peak fitness and being totally aware of how your body feels.

4. Comrades day is not always great. I liken it to having a baby: there's the nine months of training, the pregnancy, running on the day is the labour and getting that medal is the baby!  

5. Standing on the start line and hearing Chariots of Fire - and I always cry! I consider it a privilege just to be there. I think back over the training which I have been able to do - not everyone CAN do what is required. I always feel a quiet confidence, not because of what is to come and how I will finish, but because I know that I have done everything I could possibly have done to make sure I get to that line. It’s a time when I have NO regrets and no guilt. 

6. The crowd support - not the idiots who say you are nearly there when you still have 60k's to go, but those who honestly recognize your achievement and encourage you to keep going, those who just quietly clap and smile and say "Well done".

7. The finish - somehow we find something extra as we smell that stadium! Irrespective of the time, the fact that we've gone the distance is in itself and enormous achievement. I try to enjoy that last km - no place for analysis paralysis - that can happen the next day!

8. Overwhelming sense of achievement /accomplishment in finishing   

9. The spirit and the encouragement of all the runners around you – it just feels like a special day compared to other races

10. The crowd support & encouragement

11. The finishing stadium - as you enter, it feels as if the entire stadium is cheering for you! This continues all the way around the finish lap - revel in it and enjoy!

12. The disabled kids at the base of Inchanga - gives me a lump in my throat and a little tear in my eyes.

13. Cato Ridge/Drummond/Pinetown (depends on if the route goes on the main road or not - they sometimes change it) and the final 3kms of the race - these areas are very dense with supporters and have the most amazing atmosphere - the people really will you on with their support.

14. All the people along the route to say “hi” or “thanks” to - both supporters and runners.

15. Being able to eat chocolate without the pangs of guilt.

16. Being able to encourage other struggling runners

17. Longest and shortest day of your life – before you realize it is all over!

18. Post-Comrades “high” lasts for a year!

19. Camaraderie on road and spectator support unforgettable!

20. The runners that you meet along the way.

REGISTRATION

We would like to remind all runners that when attending Expo to register for the race, to bring along your Championchip and proof of identification as you will require this to register. NO CHIP NO Registration!!!

TIPS FOR COMRADES

Months of preparation and training has gone into your goal of completing the 2009 Comrades Marathon. Now - make sure that you put the final touches to your game plan to ensure that it is an enjoyable and hassle free day for you and your faithful supporters.

The information below forms an important part of your final preparations and will ensure that you experience the true spirit of Comrades.

FAQ:

• Q: What is the start time?

• A: 05h30, runners are required to be in their seeding pens by 05h15. Please allow for more than 1 hour travel time when traveling from Durban.

• Q: Can I leave my kit bag at the start?

• A. Yes. The demarcated area from Biddulphs is where you can leave your bag. Please make sure that this is handed in by no later than 05h00

• Q: Is there any other way of having my bag taken to the finish?

• A: Biddulphs will also be at the Comrades Expo and should you wish to drop off your bag at the expo with your change of clothes etc you may do so. This will help assist you in having one less thing to worry about on race day.

• Q: Will there be secure parking facilities at the start, for me to leave my vehicle there while I run?

• A: Unfortunately not, runners are encouraged to be dropped off at the start, or make use of transport provided from Durban to Pietermaritzburg.

• Q: If I am a seeded runner how will I know where to go?

• A: All runners are seeded according to their qualifying time. The first letter on your race number indicates your seeding batch. There will be race officials at the start to assist you.

• Q: If I am seeded in batch “C” and start with batch “B” how will race organisers know I started in the wrong batch?

• A: There will be race officials on hand. You may start in a batch lower than the one indicated on your race number, but not in a higher batch, ie – your batch is indicated as C, and your friend’s batch is E.  You may start with him in batch E, but he may not join you in batch C.

• Q: Can my wife and children / supporters see me off at the start?

• A: Unfortunately not, you will have to say your goodbyes before you get to the start area.

• Q. If I start the race wearing a tracksuit top, will I be able to give this to anyone on the route

should I need to discard it, in order for me to collect at the finish?

• A: No, we would not be able to offer such a facility. If you need to discard any item of clothing such as jerseys or tracksuit tops, you will have to donate this to a supporter on the side of the road.

• Q. Will I need money on the route to purchase food etc?

• A: No, refreshments in the form of food and beverages are provided at the refreshment stations.

If you want a 500g steak – sorry we can’t help you.

• Q. What food and beverages are provided on the route for runners?

• A: Available at the refreshment stations will be Pepsi and Water. We will also randomly serve Chocolates, Oranges, Bananas, Biscuits, and Cream Soda. Baby potatoes will be served at every 2nd refreshment station during the second half of the race.

• Q: Where do I get this food?

• A: The food and drinks will be handed out at the refreshment stations, which are situated between 2 and 3 kilometres apart.

• Q: Will there be enough water provided for drinking?

• A: Yes, water sachets will be handed out at refreshment stations. The water troughs are for storage of the water sachets.

Please do not dunk your head into these troughs. Please drink only from closed/sealed water sachets.

• Q: Will sponges be handed out for cooling down?

• A: No, due to hygienic and health reasons. Please make use of the water sachets for this purpose.

• Q: How many “cut-off” points are there on the route?

• A: Five (5)

• Q: How many timing mats are there on the route?

• A: Five (5)

• Q: Do I have to run over each timing mat?

• A: Yes, as this is how we record your official time. Secondly to help your family and loved ones track you on the route by smsing 38132. You will be disqualified if you miss a timing mat.

• Q: Are there toilet facilities on the route?

• A: Yes, these are situated near the refreshment stations.

• Q: If I bail/withdraw from the race do I have to let an official know?

A: Yes, or you will be reported as a missing person after the race, we advise you to get on the Bonitas Rescue Bus

|Route Profile |

|Comrades Route Description the 'up run' |

| |

|The start for the up run is at sea level in the centre of the harbour city of Durban, and finishes in Pietermaritzburg at an altitude of 650 m. On the way runners |

|encounter 5 major hills, popularly known as the "Big Five" which are briefly described in the following narrative, interspersed with other landmarks and points of |

|interest. |

|Almost directly from the start outside the Durban Post Office, the ascent to Pietermaritzburg begins with a steady climb up Berea Road to the summit at Tollgate, |

|where today there is neither toll nor gate. After a brief descent another climb takes the runners to 45th Cutting, so named after the British 45th Regiment of Foot (|

|Sherwood Foresters ) who constructed the cutting while stationed in Natal from 1843 to 1859. The first of the "Big Five" Cowies Hill is the next landmark of note. |

|COWIES HILL |

|Coming up from Durban, Cowies is encountered approximately 14 km from the start and is a moderately difficult climb rising about 137 m in the space of 1,5 km. |

|Although this does not sound too difficult an obstacle so early in the race, the preceding 14 km is a relentless ascent, to an altitude of nearly 300 m at Westville,|

|which warrants its inclusion in the "Big Five". |

|FIELDS HILL |

|After the descent from Cowies Hill and the easy flat section of Pinetown's Old Main Road, this hill (namely after an early pioneer) is approximately 22km from Durban|

|and rises some 213m over a distance of 3km. It offers a foretaste of things to come. |

|BOTHA'S HILL |

|After breasting the crest of Field's Hill some respite is offered by an undulating but reasonably flat section to the village of Hillcrest. After a short descent |

|from Hillcrest, Botha's Hill offers another challenge with a somewhat lesser altitude rise of some ± 150 m, and covering a distance of 2,4 km, but is nevertheless |

|taxing. At the top of this hill lies a landmark well known to all veteran Comrades runners in the form of the boys of Kearsney College who have gathered in numbers |

|outside the famous school's gates since the beginning of Comrade's long history, providing much appreciated support to the weary runners. Their vociferous and |

|enthusiastic support together with refreshments and any other assistance needed has helped lift the flagging spirit of many a runner and encapsulates the school |

|motto Carpe Diem. |

|In the 7 km stretch from the top of Botha's to the halfway mark, there is a fairly steep but short descent known as Alverstone, which is recognisable by the radio |

|and TV transmitting mast clearly visible on the left. |

|At the end of the flat section after the sharp descent, runners encounter the Wall of Honour on the right hand side of the road, overlooking the Valley of 1000 |

|Hills. This wall was created as a permanent landmark to honour the achievements of runners who have completed the epic journey between the two cities. |

|Just round the corner, through the cutting is Arthur's Seat a niche cut into the cutting wall, which legend tells us was the spot where the famous Arthur Newton, 5 |

|times winner of the 1920's, used to sit for a breather while out running. Today runners are urged to pay homage to Mr. Newton with a greeting and a flower, which |

|legend has it, ensures a great second half of the race. |

|A couple of 100 metres beyond this lies Drummond which marks halfway, and is immediately followed by the fourth "Big Five" hill, Inchanga. |

|INCHANGA |

|Immediately after reaching the welcome milestone of the halfway mark, runners are confronted with this monster. It winds relentlessly for 2,5 km and also rises some |

|150 m in altitude, but at this stage of the race seems far more difficult than the preceding hills. |

|The descent of some 2 km is more gentle and is a welcome relief. The bottom of the Inchanga descent is marked by Mayats Store on the right. |

|The route now follows a generally flat and slightly undulating landscape through the tiny villages of Cato Ridge and Camperdown and passing the Ethembeni School for |

|Handicapped Children who line the route with enthusiastic support for the runners. Harrison Flats lies just before Cato Ridge and is an uninspiring flat section of |

|approx 2,5 km, which to the leg-weary runner seems endless. |

|Approximately 19 km from Pietermaritzburg is the highest point on the route ( 870 m) at a point known as Umlaas Road. This point is unremarkable as is not reached by|

|any noticeable hill, and is largely unnoticed by most runners. A landmark is a concrete water tower which is visible on the other side of the freeway which passes |

|near the route on the right at that point. |

|POLLY SHORTTS |

|This is the ultimate in heartbreak hills. It lies in wait 80 km away from Durban and is often the make or break point for even the top contenders. The climb is 1,8 |

|km in length with the summit at an altitude of 737 m, (a rise of nearly 100 m) and while this is 133 m less than the highest point on the course, it is a formidable |

|obstacle to any runner with two back-to-back standard marathons behind him. |

| |

|OTHER POINTS OF INTEREST ON THE ROUTE |

|45th CUTTING |

|This is named after the British 45th Regiment of Foot ( Sherwood Foresters) stationed in Natal between 1843 and 1859 and who constructed a cutting through the hill |

|near the present Mayville and is situated approx. 8 km from Durban. On the up run this offers a moderately taxing ascent from the bottom of Mayville to the summit at|

|45th Cutting. |

|WALL OF HONOUR |

|This wall is situated near Drummond, the halfway point, overlooking the Valley of 1000 Hills and was created to serve as a permanent landmark to commemorate the |

|achievement of Comrades runners who have completed the epic journey between Pietermaritzburg and Durban. Runners may purchase a block upon which is mounted a plaque |

|recording their name, and number. |

|ARTHUR'S SEAT |

|This is a niche cut into the bank of the cutting at the site of the Wall of Honour and is reputed to have been a favourite resting spot of the legendary Arthur |

|Newton, 5 times winner of the Comrades Marathon in the 1920's. Legend has it that runners who pay tribute to Arthur as they pass by placing flowers in the niche and |

|doffing their peak with the greeting "Good morning Sir", will enjoy a strong second half of the race. |

|LITTLE POLLYS |

|On the up run, shortly before the notorious Polly Shortts, there lies a climb of far gentler proportions of about 1,5 km. This is reached after a welcome stretch of |

|about 7 km of downhill running from the highest point at Umlaas Road. This little climb sometimes confuses unknowing runners into believing that this is the Polly |

|Shortts. Local runners refer to this as "Little Pollys" |

|HIGHEST POINT |

|The highest point on the course (870 m) is situated at Umlaas Road, about 19 km from Pietermaritzburg, and is unremarkable as it is not reached by any noticeable |

|hill and probably goes unnoticed by most runners. A landmark is a concrete water tower on the other side of the freeway which passes near the route at that point. |

|ALVERSTONE MAST |

|This radio and TV transmitting mast is visible on the down run from just past Cato Ridge and remains in view for hours, finally being reached after passing halfway. |

|It marks a short but very steep climb which brings one to the top of Botha's Hill. |

|CAMPERDOWN AND CATO RIDGE |

|these two villages through which the route passes usually have large crowds of spectators lining both sides of the road, who offer lots of encouragement and support |

|to runners. |

|ETHEMBENI SCHOOL FOR HANDICAPPED CHILDREN |

|This school is situated near Inchanga and the children traditionally line the road cheering the runners on and shouting encouragement, and inspire many runners with |

|their exuberance |

| |

|ulties.  |

|Running watch or heart rate monitor – ensure that the batteries won’t die on you, especially if you use it as alarm clock!!  If you run with a monitor, don’t forget |

|to pack the chest transmitter. |

|Headgear – if you do run with a hat, ensure it is well ventilated as a lot of heat escapes through the top of the head, and it’s not a good idea to trap that heat |

|under a cap or hat.  |

|Don't forget your Championship chip |

|Rest |

|As we tend to get as much as possible done before a trip the tendency is to overdo things while neglecting the much-needed rest required in order to perform at your |

|best.  Keep that daily balance and ensure you have some downtime as well as enough sleep. |

|Once you get to your race destination, don’t engage into too much physical activity, e.g. site-seeing, time at the expo, walking on the beach, etc.  Plan some |

|activities to do, e.g. a good book, a movie, some favourite music on your I-Pod, etc. |

|Remember that the second night before your race is probably more important than the final night, so try to get a good night’s rest.  The night before is often a |

|nervous affair, so don’t panic if you don’t fall asleep straight away, as long as you are lying down early and getting some rest.  This may well be a final chance to|

|do some mental prep, which in turn could well help you to fall asleep! |

|Injuries/massage |

|If you have any niggles or concerns about injuries, perhaps a last-minute massage (not the day before) and/or stretching session before you leave will be a good |

|idea. |

|Nutrition |

|One of the golden rules is “don’t do anything new before a big race”!  Just as you have planned your training, you should have a plan for your nutrition as well.  |

|Ensure you have a menu and ingredients for your pre-race meals and snacks.  If you will not be at self-catering accommodation, then phone the caterers/hotel to |

|inquire about meals and specifics to your nutritional plan. |

|Mental prep |

|During the last week you should do two to three final mental visualization sessions.  Rather get anxious during these sessions than on the day itself.  I find that |

|travelling itself presents a fine opportunity for a final mental prep session.  |

|Travel tips |

|If you are flying, either wear your running shoes or pack it with your hand luggage; even more so if you have custom-made orthotics.  You never know when your |

|luggage will arrive! |

|Make use of airport trolleys and don’t carry your bags anymore than you have to.  |

|Pack your own on-flight meal – you having a happy digestive system is perhaps not the airline’s main objective.  Remember to take a bottle of water as well. |

|If it is a long flight, try to get up and stretch once or twice per hour – don’t worry if the other passengers are staring, they are probably jealous of your |

|commitment! |

|A back and leg stretching session after arrival at your destination will provide welcome relief from the rigours of travelling.  |

|At work: The temptation of burying yourself under your workload in an attempt at disassociation from the race might not be the best thing to do. In order to have the|

|best possible race your arousal levels should be somewhere between over-confident and over-stressed. Involve colleagues in the excitement of you goals and avoid |

|sitting for longer periods than usual, especially if you suffer from lower back problems or tight hamstrings. |

|One day to go |

|“Fear is the strongest driving force in competition. Not fear of one’s opponent but of the skill and high standard which he represents.” Franz Stampfl (Quoted in The|

|Quest To Break The 4 Minute Mile) |

|We are most often impressed or intimidated by those that move in our circles. This is no different in the days leading up to the Ultimate Human Race. Whether the |

|confidence displayed by other runners at the expo or when ever, whether real or artificial, the danger lies in our response to it. By the time you reach Durban |

|(prior to the event) you should have completed preparations, race strategy, nutritional and mental prep. Stick to your plan and don’t be intimidated or swayed by |

|others! |

|Waking up on race morning |

|Obviously depending on where you stay, there will be an energetic buzz by the time most runners wake up. It is usually with relief that you do finally wake up, as it|

|gives you an opportunity to finally get ready to leave for the start. Whether getting dressed, having your pre-race meal or looking after the family, see this as |

|part of your final preparation by having a plan and complying with it with a systematic approach. Give yourself enough time to get to the start so that you don’t |

|have to panic about traffic, getting a good position in your starting block, toilet routines, stretching, etc. |

| |

|KIT CHECK |

|Seven days before the race, arrange all your equipment on your bed, from head to toe. Then do it again the day before the race. You should have the following: |

|Comrades registration card |

|ChampionChip, no chip, no results, no official recognition |

|Shoes - Don't race in new shoes or inners (they must have 80 - I00 km of wear, with at least one long training run), and check the laces. |

|Running vest and shorts |

|Socks (2 pairs) |

|Licence numbers (x2) |

|Safety Pins (x10) |

|Peak or hat |

|Black bag / T-Shirt (for cold morning) – throw away |

|Heart rate monitor or stop watch. Ensure batteries are new |

|Pace Chart |

|Sunglasses – you will be spending many hours in the sun, so it’s important to protect your eyes. |

|Suntan lotion and lip ice |

|Vaseline or plasters (band-aids) |

|Water bottle for the first 6 km |

|Moonbag / squeezy belt |

|Vitamins / supplements / food |

|Enough squeezy’s for 90 km |

|2 Alarm Clocks |

|Own pillow |

|Tog bag for the finish and warm, dry clothes, something to eat and drink |

|The start |

|The start of the Comrades marathon is electrifying! The excitement of runners, spectators and volunteers is tangible and contagious. Organisation is most impressive |

|and effective. You will be well directed to the right group and there are enough toilets, tog bag trucks and signage to make it all less intimidating. Roughly 15 |

|minutes before the gun, the Chariots of Fire over the speakers will chill you to the bone! This is the first sign that the countdown has begun, and that the |

|culmination of months of training is about to be tested. One minute before the gun a recording of Max Trimborn’s cock crow is reverberated over the speakers, and |

|don’t panic if your heart rate is already beating at 100 bpm! |

|Kilometres 1 – 10 |

|As the gun goes, it seems as if a large number of runners either discard all sense if rationality or forget that it is not a 10km race they are starting but actually|

|90km! |

|The exhilaration of finally having started the race, does get the better of some, but remember, the colour of your medal is largely decided during the second half of|

|the race. |

|What can you expect? Most of the first 10km will be run in the dark. Make sure you avoid bottles, plastic bags and discarded clothing as you make your way out of the|

|starting pens. The noise, lights and crisp air creates a surreal experience as you leave it all behind when you follow those runners in front of you into the |

|stillness of the night. |

|Maintain a comfortable pace and resist the temptation to follow those who carelessly storm past you. The odds are good that you will see them again somewhere during |

|the second half. |

|Getting to Drummond |

|Anyone can run the first half of the race well and getting to Drummond has tremendous significance to every runner in the race. Your goal should be to get to halfway|

|and have expended as little energy as possible. Focus on how hard you are running, heart rate (70% MHR), rehydration (i.e. drink more when it gets hot), niggles |

|(e.g. stay on the most even sections of the road), pace chart, etc. |

|The Drummond experience (½  way) |

|What can you expect? Drummond normally offers a smorgasbord of sensory overload. The noise can be heard with more than a kilometre to go. The smells of spectators |

|breakfasts may well become a bit much at this stage, but the wild array of sponsors promotional displays helps to lift the spirits of even the most weary runner. The|

|music and announcer’s quirks may well cause you to up your tempo as the route drops down to take you to the massive halfway banner. |

|Inchanga! |

|What can you expect? What goes down normally has to go back up again. The winding downhill section into Drummond ends rather abruptly due to the irresistible climb |

|up Inchanga. The anticipated climb out of Drummond alone should be enough to put the brakes on, let alone the standard marathon that remains ahead. Ensure you are |

|well hydrated, perhaps doused with water, motivated by having gone through the halfway mark and determined to give Inchanga your best shot! |

|30km to go |

|It is said that the Comrades challenge really starts with 30km to go. Not only will this be confirmed by those who have made the journey, but the lot of the |

|front-runners which is decided from this point on. |

|What can you expect? Your mental, physical and emotional resolve will be tested more than once as the final 30km unfolds. What distinguishes the Comrades marathon |

|most from other events, is how your mental pathways take shape at this point. It is important firstly to anticipate the fact that your emotional and physical status |

|will be challenged. Secondly, and more importantly so, you will need to assure yourself that your training has been sufficient to take you through the next 10 – 15 |

|kilometres, and that you will rise above any temptation to give in to anything that will prevent you from achieving your objectives. |

|20km to go |

|What can you expect? With less than half a marathon to go, the feeling that you are on auto-pilot will be quite common. Whether you’re having a bad run, a good run, |

|or a great run, by now you will have figured out what is required to get you to the finish. Of course there will be ups and downs (bad spots) as you progress, but |

|generally the process will be largely mechanical by now – keep moving, drink and douse with water, keep moving, drink, etc. Like a boxer who keeps getting up after |

|being knocked to the canvas, the body is willed on relentlessly while the mind calculates and re-calculates possible finishing times. Now is not the time to |

|compromise! Stick with the plan and be determined to get the goal you can set out on 70km ago! |

|10km to go |

|What can you expect? Except for Pollys Sortts, a serious climb at this stage of the race, the worst is definitely behind by now and you can dare to dream about |

|crossing the line. Kilometre marks are reeled in one by one, and the crowd support is incredible as they endeavour to share in the excitement of your achievement. |

|With hardly the equivalent of an 8km time trial still to run, the end is a certainty. However, it does seem to take forever until the start of the Flora mile. Only |

|then does it really feel that the end is near, and the relentless drive is about to stop with victory the reward. Don’t relax too much though, a sudden change in |

|pace and rhythm might just be enough to cause a nasty cramp. The race is only over once you cross that finish line! |

|Finishing the Comrades marathon |

|Tears turn to joy, grown men frolic like children, the impossible becomes a reality! Finishing the Comrades Marathon makes everyone feel like king for a day. Where |

|else will you get someone to wear a wig, a sweaty mask or a black liquorice suit for 90km? |

|What to expect? Running down the advert-lined finish brings with it not only relief, exuberance and the satisfaction of having finished the world’s greatest ultra |

|marathon. It often also opens the floodgates of emotions which that moment represents for you as an athlete and human being. Only you will know what it cost to get |

|you to the starting line, how much more to the finish line?! The finishing straight will be surrounded by smiles and admiring eyes, well wishes from acquaintances |

|and strangers alike. A distinctive beep from the champion chip mat will confirm your crossing the finish line and you will disappear with thousands or others into |

|the finishing chutes to receive your medal and a card to confirm your approximate finishing time. The continuous stream of runners will spit you out on the other |

|side where you might have a photo taken with you medal, before embarking on a search for your loved ones. This is if your legs don’t decide to take a break first! |

|Beware though that once you sit down, that would be it for at least an hour! |

|Along with the problem of tired legs comes the issue of trying to walk. Hardly a few minutes ago you pounded down 90km of tar, now you can’t even handle twenty |

|measly steps to the other side of the pedestrian bridge! The occasional glance at the medal around your neck does make it all worth it though. |

|After the race-trying to sleep |

|What to expect? Due to the enormous physical demands placed on the body by the enormity of the event, the likely-hood of abnormal behaviour is relatively high. |

|Difficulty in walking is reasonably standard, and slow movements might lead to painful, and sometimes embarrassing, muscle cramps. Sleeping on that first night is |

|not the bliss you might expect, as even turning over is more difficult than you might expect! |

| The morning after - trying to walk! |

|What to expect? You think last night was bad, wait for the morning amble to go buy the newspaper! Slow motion seems to do the trick, as well as walking backwards up |

|and down stairs.  Deep or low seats are also best avoided unless you intended to spend copious amounts of time right there. On the positive side though, if you are |

|at all able to make it to the beach, you will notice a number of other individuals, who also seem to be using the exact same walking technique, and also sporting the|

|Comrades t-shirt! The sharing of war stories and comparing of blisters will soon help to brighten the moment. |

|The week after – was that it? |

|What can you expect? As slow as the final week before Comrades was dragging, so quickly will the post-race week fly along. Two to three days of sore muscles and |

|joints, and by day four the aches will all have disappeared, to the extent that you almost feel cheated. The big build up will fade into the past and it is not |

|uncommon to go through a time of post race depression. Although common it doesn’t mean it will be easy. A handy suggestion would be to analyse your event and make |

|notes for future reference. Massages and stretches to start the process of recovery and restoration in a positive, proactive manner. Due to the depleted and physical|

|and physiological status of your body, your body is extremely vulnerable to illness and infection. You may not have an immediate goal ahead, but by healthy |

|nourishment the system will be boosted and restored and in doing so assist with the repair of micro-muscle damage. |

|If in any doubt about the sanity of this experience, even at the end of the first seven days, just look down and touch the medal still hanging around your neck! |

|Road closure times  Sunday 29 May 2011 |

|Dear Clubs |

|Please find below the road closure times for traffic on the Comrades Marathon route.  These times will be strictly enforced by the traffic officials and marshals.  |

|Please pass this information on to your club runners, supporters and spectators to be at their designated areas before the roads close to avoid any problems. |

|No route access permits will be allowed.  |

|No parking will be allowed on the N3 – vehicles found parked illegally will be towed away. |

|Spectators are requested to be vigilant and lock their vehicles on race day. |

| |

|close |

|open |

| |

|Name Changes |

| |

|Dr Pixley KaSeme - Between Dorothy Nyembe & Samora Machel Street |

|28/05  17h00 |

|29/06   07h00 |

| |

|West Street - Dr Pixley KaSeme |

| |

|Samora Machel Street between Monty Naicker & Anton Lembede |

|00h00 |

| 07h00 |

| |

|Gardiner - Dorothy Nyembe |

| |

|45th Cutting |

|04h00 |

|07h30 |

| |

|Aliwal - Samora Machel street |

| |

|Cowies Hill |

|04h30 |

|08h30 |

| |

|Pine Street - Monty Naicker |

| |

|Pinetown & Fields Hill |

|04h45 |

|09h15 |

| |

|Smith Street - Anton Lembede |

| |

|Kloof |

|05h00 |

|10h00 |

| |

| |

| |

|Hillcrest |

|05h30 |

|11h00 |

| |

| |

| |

|Botha's Hill |

|05h40 |

|11h30 |

| |

| |

| |

|Drummond |

|06h00 |

|12h30 |

| |

| |

| |

|Cato Ridge |

|07h00 |

|14h00 |

| |

| |

| |

|Camperdown |

|07h30 |

|14h30 |

| |

| |

| |

|Umlaas Road |

|08h00 |

|15h55 |

| |

| |

| |

|Lion Park |

|09h00 |

|16h00 |

| |

| |

| |

|Ashburton |

|09h00 |

|17h00 |

| |

| |

| |

|Polly shortts |

|09h00 |

|18h00 |

| |

| |

| |

|CB Downes, Washington, Oribi & Jesmond Roads |

|09h00 |

|18h30 |

| |

| |

| |

ADVICE FOR RUNNERS LEADING UP TO THE COMRADES MARATHON

by Bruce Fordyce – Comrades 9 times winner

“Only 26 sleeps to go.” I remember my Mother and Father saying those words to me when as an excited child I anticipated my birthday, or Christmas, or some other equally exciting event. For Comrades runners, but especially novices, we have now started the critical run in (excuse the pun) to race day.

Essentially there is not a lot we can do to get any fitter but there is a lot we can do to ruin our chances of a happy day on race day. Most importantly of all we can become over trained and injured by training too hard at this crucial stage. Rather like the naughty child who, realising that he may not get many presents from Father Christmas, suddenly starts doing the household chores, helping old ladies cross the street and mowing the lawn, we need to realize it is too late. We cannot catch up lost training or get any fitter at this stage.

We should have run our last really long run and from now on we should not be running further than 20 kilometres in any single session. Proof that we are ready and fit for the Comrades will come in one or two short distance races or runs (10 kilometres or less). If we run fast times at these distances then we know we are ready. We should be getting as much rest as possible and we should run one last dress rehearsal run of about ... for the rest of the article visit nedbankrunningclub.co.za, by Comrades Legend Bruce Fordyce.

TIME SAVER suggestions (can be applied to any race)

In every race, small changes can make a big difference to help doing the right thing on race day translates into time saved.

Before the gun

You pre-race goal should be to arrive at the starting line relaxed and ready to run.

• Keep your feet up the day before. Whether or not you run the day before a race is up to you - although there is evidence to suggest it's better to do a few easy kilometres, simply to stretch the legs and loosen the muscles. Stay off your feet, go someplace by yourself and just try and relax. Rent Chariots of Fire or RUNNING BRAVE for the 20th time. Read a great novel. The day before the marathon is "rubber room time". Put your feet somewhere you can't hurt yourself

• The night before, layout everything you'll need come race-day on an extra bed or the floor. And get two alarm clocks. The worst thing you can do is wake up, see how light it is and say "oh shit, my race started half an hour ago!"

Avoiding the port-a-loo

Some runners never experience diarrhea during a race. Others report significant discomfort, frequent pit stops and are occasionally unable to complete a training run or a race. Here are some tips to help you reduce or eliminate diarrhea:

• Figure out what your problem foods are. Identify foods that increase your chances of diarrhea, and avoid them on the morning of your race.

• You say you've already tried eliminating problem foods on the morning of your run, but it doesn't do the trick? Try the same thing on the night before your long run or race. Greasy pizza or high fibre salads are often the culprit. If you enjoy pasta the night before, experiment with lean meat sauce instead of greasy meat sauce or even plain vegetarian marinara sauce.

• Professor Tim Noakes advises only eating refined carbohydrates the morning of the race and day before. Eat white bread or white pasta, in other words, no foods that are high in fibre. He believes this will prevent the "shake-loose" syndrome during the race.

• Don't drink alcohol for 24 to 48 hours before a long race. Beer can trigger flatulence in some people, and hard liquor or wine can irritate the intestinal system. Either condition, combined with a long run, can trigger diarrhea. A runner once told me that "beer and booze breeds bubbly bowels."

• On the morning of your long race try the BRAT diet: Bananas, Rice, Apple juice and Tea (herbal). Often suggested for babies and young children suffering from diarrhea, restricting your race morning diet to these foods may solve your problem. If not, delete the bananas and rice, and just drink apple juice and herbal tea the morning of your race.

• You can also try an over-the-counter diarrhea remedy, such as Imodium. You might also try generic equivalent such as (loperamide hel, 2mg). Follow the instructions on the packet.

Pacing Strategy

Pacing is critical. If you feel you're running too fast; stop, walk and get into your stride again.

• If you are one minute too fast at the halfway mark it can cost you anywhere from eight to 10 mins at the end. The faster you go in the first half, the more time you can lose at the end.

• I advocate the run/walk system. Don't be afraid to walk, even if runners pass you and call you a "wussy". Run for nine minutes and walk for one right from the beginning and you'll find that nearer the end you'll be passing some of the runners who earlier called you names.

• Set yourself an exact time goal and know what your kilometre splits should be and what your time should be at halfway.

• A lot of people go into the race saying "oh, I want to run round about under 11 hours" and then end up running 11 hours 10 minutes. If they say they want to run 10:50 they will most likely run 10:50.

• Watch out for the green-number brigade. They know good pacing and they know the route.

Navigating water stops

• As long as you're not thirsty, go ahead and skip the first water table. Don't even try to stop there. It's going to look like a bomb scare at a soccer stadium with a long queue of people trying to get out of the exit. It's just going to be too congested.

• Rather pick up fluids at the second or third water stop. When approaching the tables gradually pull alongside them on one side of the road and slow down as you enter the point.

• Aim for an early table but not necessarily the first, since they tend to be congested. If you miss a hand-off or drop your sachet, you will get another chance.

• If you take a sensible approach to feeding at water stations it can save you anywhere up to six minutes.

The Group Dynamic

Small buses of four or five runners are fine. But make sure you're not pulled along too fast.

Course Tactics

The course is measured on the shortest route so run the shortest route.

• If you run along the outside of a curve, you will run more distance than if you take the tangent, which is a straight line between the beginning and end of the curve. Tangents are the shortest distance between two points -and that's how the course is measured.

Avoid the camber

There are pronounced cambers for long stretches and the road is humped in the middle and slopes down to the sides. Running on a slanted surface can alter your natural running style and therefore increase your risk of injury.

• Avoid this by running on the middle, flat part of the road.

Your strides will be more efficient. It may feel like you're running slightly further than other runners at times but it will spare you a lot of discomfort.

GENERAL and Watch out for (IMPORTANT):

• Watch out for cat-eyes on the road, these can be dangerous and has stopped many a runner from completing their race

• Run on flat surfaces, not on the angled camber of the road.

• Remember that the kilometre boards count down, e.g. 80km to go.

• Look for Green Numbers. They have the experience.

• Every minute you go too fast during the first half will cost you 8-10 minutes in the second half.

• Cut your toenails three to four days before the event, NOT the night before

• In the beginning, if you run on the pavement PLEASE watch out for sign posts, road signs, concrete ballads (small pillars) and other obstacles. You can spoil your whole race running into one of these solid objects in the dark

• T-Shirts and bag plastic bags thrown away at the start to keep runners warm. You do not want to trip and hurt yourself even before your race has started

• By saving energy in the first half of the race, you will ensure energy to take you through the second half

When you cross the finish line, DO NOT immediately stop your stopwatch. Yours hands will be in front of your race number and will spoil your photograph. Remember to look up as you cross the line and not at your watch. This is your big day, don’t spoil your photo. Lets Comrades look after your time

AND FINALLY! THE MOST IMPORTANT COMRADES TIP OF ALL...

Remember to promise yourself to always keep moving forward. Each step forward is a step closer to Durban.

• Do not stop at water points. Walk through them

• Do not stop to have your legs rubbed unless you really have to.

• Make yourself this promise before the race day

If you stop for a rest, you can cost yourself 25 minutes. If you stop for a rub you waste another 10-15 minutes of valuable time. Just keep moving.

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