Comrades is something of the past, what now…?

So Comrades 2017 is something of the past. Some runners started training again, others are still lying low and taking it easy.

Image result for guy resting

I have learned during my years of running that recovering from a marathon or ultra-marathon is a critical component of a perfect training plan that runners often neglect. Unfortunately, if you don’t properly recover from your long run, you’ll increase you injury risk and limit your long-term potential. Simple as that.

For those who have done a marathon or two before will know that these events are really tough on our bodies. From muscles and tendons to hormones and cells – almost every system in your body is pushed to the max and undergoes extreme physical exertion during these runs. It therefore makes perfect sense that we should do everything you we to help your body recover once the long run is over.

I am not going to tell people what to do and what not to do, there are a lot of resources out there that can help with that, all I can say is do not be in a hurry to get into the full swing of things too soon. Give your body a chance to recover and especially, like before your marathon or ultra-marathon, avoid being around sick people. Remember putting your body through the paces at these endurance events gives your body’s immune system a massive knock. Athletes who participate in endurance events like marathons and ultra-marathons, are therefore at an increased risk of picking up minor illnesses or infections – most commonly upper respiratory tract infections.

I personally know a lot of runners who fell ill after Comrades, some serious and others not so serious, but it just underlines the fact that it is a reality.

You can try to limit this risk by avoiding deficiencies and ensure adequate intake of carbohydrates, proteins, fluids and micronutrients like iron, zinc, Vitamin B6, B12, Vitamin C and Vitamin E. Also make sure you stay hydrated.

For the past week I’ve been dealing with an ankle injury, yes nothing to do with hydration or stacking up on the vitamins, but it is simply because I did what I decided not to do, and did a half-marathon as my first post-comrades race. Stupid ! So now I am taking it easy, making sure I get rid of this injury so I can start with my proper training at the beginning of August. I am already back in gym for about four weeks now, but beginning of August the focused training starts so I can be ready for the Sanlam Cape Town Marathon on the 17th of September 2017 and hopefully this will be my Comrades 2018 qualifier race.

Well friends, time to sign off. I hope all of you are doing well and are still on track with your training plans and busy doing what you have to to make those dreams come true.

Happy weekend everyone !


20 days to go !


Today we have twenty days to go to Comrades 2017, and by this time in three weeks it is all over. Can you guys believe it ? It feels like yesterday when we started the count down with 100 days to go and here we are, three weeks out.

In three weeks I will line up for the forth Comrades. Even that sounds unreal…

Five months of really hard work, commitment and preparation will play out on the 4th of June when around 20,000 athletes will line up in Durban for the 2017 Comrades Ultra Marathon. This year it is an up run between Durban and Pietermaritzburg, for me personally this is more of a challenge than the down run.

My preparation went well and I am happy with where I am and I know that I have the potential to maybe have my best Comrades Marathon ever. My training went well, my times are on point, actually better than I expected, and I am determined and mentally strong and focused.

The best part still is that I am again able to do this to support the Bible Society of South Africa, to support their Run4Bibles charity assisting in Bible distribution. When the going gets tough, that is when I focus on the cause and the reason why I am doing this and then things become manageable again. This year I am joined by Thérèse Doman and together we will run #Comrades4Bibles.

Remember, there is still time for you to support this amazing cause. Every R50 we raise will enable the Bible Society of South Africa to make available a FREE Bible to someone who really needs it most. This way we can change not only a single single life but potentially a whole family. You can find more details about this charity on my web page at – this is where you will get more info about the charity itself and also the details on how to make your donation.

I want to take this opportunity also to wish all my friends the very very best for their Comrades marathon. I really hope that this Ultimate Human Race will give you all an ultimate experience and leave you with the ultimate feeling of achievement. Go out and do your best and remember to be awesome.




OMTOM2017 Success !

IMG_7702Old Mutual Two Oceans Ultra-Marathon is without doubt one of my favorite event on the running calendar. I just love this race, not only because it is definitely the most beautiful marathon in the world, not only because it is in Cape Town, not only because it is well organized, not only because it was my first ultra-marathon and not only because it gives us a chance to take a short break, but also because of the unique challenge of this race.

This year I arrived here in Cape Town with one goal for OMTOM2017, to just run my race and decided that I will be happy with a comfortable sub 6, but most importantly I wanted finish without issues, without injury and feeling good. Race day offered me that and more. My unofficial plan was to try and get a PB in the bag, with a possible 05:47 (previous personal best was 05:50 in 2014 ).

As race day unfolded along this amazing breathtaking OMTOM route, I realized that I was on track to make it happen. At 17 km I had to stop because of severe nausea, but once I’ve taken care of that, it was back to the road pushing towards the finish line. When I got to the bottom of Chapmans Peak I was still on track and felt great. I maneuvered my way up ‘Chappies’ with caution, worked in three proper stops, with about three minutes of walking and then made up some time down the other side. I knew ‘fly now pay later’ will soon be a reality if I was not cautious. Getting into Hout Bay I felt great. I passed the 42km mark and almost fell over when I noticed it was 04:11 into the race. This where I got little positive booster, realizing the plan for the day was busy playing out really well. I planned ahead for Constantia Nek and I once again wondered, can one really be prepared for Constantia? Anyway, I continued and knew every step was a step closer to the finish.

The plan changed slightly when I caught up with Melinda Smal and Esti Kemp from Magnolia about 7 km from the end. Drill Sergeant Smal was not interested in excuses whatsoever so Esti and I just had latch on and run. There was no mercy whatsoever. But it was all good, at this stage I knew the PB was in the bag it was just a matter of what time it was going to be. Turning into the UCT grounds is always a joy, this time round, even more so.

I crossed the finish line with Melinda and Esti at 05:42:54.

#OMTOM2017 mission accomplished !

18057001_10150802279204946_8391414820810149647_nIt is in moments like this that one can appreciate the progress made, when you see the results of hard work and commitment, many early mornings, endless kilometers in the road and hours in the gym. It all comes together on days like this. Hard work pays off, that is for sure. Fact is, good runs like this don’t just happen, you train for it, you work hard for it, but the reward is great when you reach your goals and that is when you move those boundaries a little further.

I want to thank everyone who supported me, all the messages, following me on the app and the calls, thank you so much. I really appreciate it.

It is now a short week of taking it easy and then this coming weekend we will take on the Loskop 50km Ultra Marathon, now that is going to be interesting, to say the least. But we will be there and take it as it comes.

[ …more photos here ]

Two Oceans Ultra Marathon is here !


We are four days away from running the Old Mutual Two Oceans Ultra Marathon in Cape Town on Saturday 15th of April 2017.

The Two Oceans Ultra Marathon is the most beautiful marathon in the world and it is definitely a race very close to my heart because it was my first ultra-marathon I did, way back in 2015. I’ve certainly had my ups and downs at this race, but thank goodness there were more ups than downs, band by “ups” I don’t mean Chappies and Constantia Nek.

My best time was 05.50.14 and I am going to try, with the emphasis on “try” to better this time, even if it just with a few minutes. I just want to finish strong, without any issues and also without injury because a week later, on the 22nd of April I will once again line up for another race, this time the Loskop Ultra Marathon.

My plan for Two Oceans is to get out of the bundle as quick as possible without having to sprint necessarily. There are ways to free yourself from the field without having to do the 100m dash. Then I also want to find my rhythm as early as possible in the race. It is important for me to hold back and run easy and in check during the first three to five kilometres because this is where the speed traps are. It is easy to get sucked in by the fast stream and to start too fast will be the wrong thing to do. I maintain what I always say, “Fly now, pay later”. This is also warm up time, to get the blood flowing, the muscles warmed up and breathing settled.

In the first 28km I want to run a bit on the conservative side and see how it plays out because the challenges are mainly for me in the second 28km and those two iconic hills, Chapmans Peak and then the dreaded Constantia Nek. To prepare for this I have up my average pace a little on the first half to make up for the time wasters on the second lap.

The second half is a challenge, mainly because fatigue is kicking in and you have to navigate those constant climbs and also keep enough fuel in the tank not only to get over Constantia Nek but to be strong to endure the last ten kilometers to the end. This stretch is mostly down but what makes this part a challenge is the twists and turns and the camber that really get to your ankles The final three kilometers should be a breeze for any other event but after 53km you usually feel it and just to make sure you face one more little challenge, that final little uphill leading runners to the finish venue at UCT. The support here is usually very good and the cheering really helps to get runners home.

Old Mutual Two Oceans Marathon is one of the nicest finishes for me, coming into those grounds with that sharp turn to the left, a quick straight and then the right turn into the final stretch with the finish line in front of you welcoming everyone home after a long morning on the road.

Well, that is the plan. This is a stepping stone to something bigger, Comrades 2017. It is important for me to just have a good and comfortable Oceans, most of all just enjoy the time on the road with fellow runners from all walks of life, the gorgeous scenery and enjoying the warm support from the side of the road. We love the crowds who come out to support us as we feed of their energy, equally so also all the amazing volunteers making sure we stay hydrated, fed and entertained along the route. Shout out to all of you !

Good luck to all my friends and strangers who will be taking on the 56km Ultra run this weekend. May you all be safe and may you all get the results you were training for. Go out and let’s all Run As One !

Comrades 2017 for Bibles – and more…

We are less than 80 days away from the running of Comrades marathon 2017. This race over the past four years became an integrate part of my life. After I managed to shake off 53kg I found myself on the road, became a runner and in 2014 lined up with thousands of runners to take on my first “Ultimate Human Race”

Over the ninety something years Comrades became part of a South African tradition and over years became one of those items on any runner’s bucket list, one of those must try items. Comrades Marathon definitely is, without doubt, an ultimate human race, the ultimate test of one’s character, challenging the human spirit, which explains why complete strangers from local and abroad and from totally different backgrounds help each other to conquer this hilly course.

This year’s theme is ZINIKELE, It takes all of you.

It does.

My Comrades journey, the decision to do it, started with a t-shirt I bought at the 2014 expo in Durban and the words, “Don’t promise, commit” sort of snookered me. I was a supporter that year, but when I left the expo in Durban I told my friends that I will run the down run in 2015 and the rest is history. Conquering that first Comrades, I remember coming into that stadium in Durban overwhelmed with a mix of emotions and with tears in my eyes and that indescribable feeling of achievement. That year I hang on to a favourite quote by Madiba, “It always seems impossible until it’s done.”

Since then I’ve gone back for more and this year I will run my fourth Comrades Marathon. The first one was special but really tough, so much so that I was one of those who said, “Never again” just to find myself back at the start line in 2015 to try to secure my back to back medal, and I did.

To me Comrades never comes easy. Getting to the start line takes all of you, hours of training, endless early mornings, races, places, dealing with injuries, fighting off the flu, sometimes more than one attempt to get qualified and get your seeding right. Preparing for this iconic race requires hard work and ultimate commitment, just to get to the start. On race day, before you can experience and enjoy the moment you cross that finish line before the 12 hours cut-off, the long road between Durban and Pietermaritzburg is often lined with pain, discomfort, desperation, confusion, questions without answers, uncertainty, fear, self-doubt. But it is not all doom and gloom, there are also moments of sharing, solidarity, encouragement, comrade and even humor and laughter as runners navigate their way towards the finish line. It is the encouraging words from fellow runners and total strangers that push you forward towards the end.

The fourth of June is going to be another tough day on the road. It is again an up-run and this is a real challenge for me. I prefer the down run, but this is part of the magic I guess of Comrades, to always challenge you on some level. For us, the so called “normal” and non-elite athletes, this is not a race, and if it is, it is only a race against time, a race against that clock that “seize to work” at twelve hours, when the final cut off gun with sound and determine whether you made it or not. I have learned over the years that a Comrades runner can only claim success when success is achieved.

During every run so far I met my runner’s wall between 60 and 65 kilometer. This is where I go into mental overdrive where it becomes all about mind over matter, the will to carry on and finish what you’ve started arguing against your body that wants to stop. Fact is, the battle now becomes more with your head than your body because your head refuses to believe that you can make it. This “battle” also drains you mentally, emotionally and saps your body of what is left so I try to get this battle over as quickly as possible so I can carry on with the business of the day, getting to that finish line, in time.

In 2016 I started to run for charity when I joined hands with the Bible Society of South Africa and ran my first Comrades for Bibles. I read a lot about people supporting charities through their sport and I decided to give it a go, and this was without doubt the best move I could ever make. That runner’s wall again came at around 60 kilometers, but the battle was short lived. When the going got tough, I reminded myself why I was doing this, so someone somewhere can get a free Bible and then suddenly the tough got going again and I had my best Comrades ever. I really think this is a tradition we as runners need to make part of your running journeys, running for something more than just a medal or personal achievement, but to also support a local charity and bring change to people’s lives.

This year I will again run Comrades for Bibles – run the 87 kilometers raising funds for Bibles – sowing my support for Bibles, one kilometer at a time.

However, there will be an added challenge. I have committed to run Comrades 2017 with a friend to try and ensure that his Comrades dream becomes a reality. Christo Lourens will be by my side on race day. The special challenge here is that Christo has a hearing impairment and has a cochlear implant. For fear of damaging the sensitive and expensive transmitter unit, Christo chooses to compete in his runs without it. When he runs, he is thus literally deaf and totally cut off from the outside world. The main challenge for hearing-impaired runners is always safety. Deaf runners have to be aware of their surroundings constantly. This includes not only motor vehicles but pedestrians and other runners as well. It all revolves around safety. For this very reason I have committed myself to assist Christo and be alongside him – hopefully all the way. Although Christo and I will be taking on Comrades together and hopefully navigate our way to the end together, both of us will run our own race and we as individuals we will have to get to that finish line at Scottsville Racecourse in Pietermaritzburg. [ …read more ]

People say what I do is very noble, but to me this is all about Ubunto, meaning, “I am what I am because of who we all are.” Running for a cause and this year, also for a friend, is a real blessing to me and means so much to me that it is not just about me, it is not just about my medal, my personal goal, dream or challenge, but it extends over boundaries and horizons much further than that.

My Comrades for Bibles charity drive is now open and you can show your support by donating to this cause. Every R50 donation will make available one FREE Bible to someone who really needs it most and goes to the poorest of the poor.  It was Paul who said, “I planted the seed in your hearts, and Apollos watered it, but it was God who made it grow.” ( 1 Corinthians 3 :16 ) Each Bible we can place in the hands of the Bible Society of South Africa and ultimately in the hands of a stranger somewhere will not only bring a single person, but potentially a whole family, one step closer to a living relationship with God.

Today I am so glad that I am not forced to support one of the official and accredited charities associated with Comrades, so I decided to dedicate my kilometers to the Bible Society of South Africa. I have a dedicated web page for my Comrades for Bibles charity drive and I invite you to visit this page to learn how you can support this cause. I tried to make the process a little easier and hopefully we can top last year’s R14,323.40 ( 311 free Bibles ).

Thank you for your support and for being part of my journey to Comrades 2017 !

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The balance between training runs and weekend races


TeamVitality at Garbie 32km Race

To me there are basically three important races if you are training for Comrades Marathon, your weekend races, then your qualifier and then the biggy, Comrades. Those three, in that order.

I get really nervous when I hear people talk about their personal bests, week in and week out. Your Comrades training runs and weekend races are not to set up personal bests.

It involves a huge commitment when you decide to take on the iconic ultra of all ultras, “The Ultimate Human Race”, Comrades.

We usually meet up with running buddies and get so caught up in the hype of Comrades and before you know it you are onto it, convinced that you have to go all out on every run and run one PB after the other. Not so. Not necessary. In fact, you will gain less by doing that.

Races are an important part of Comrades, but they are not there to see how fast you can go or how many PBs you can run, they are then to keep you focused, they are there to bring that balance between a casual training run and a little more effort and to test your progress.

In my training runs, over the past three years of doing Comrades, I have always believed in a good mix up of runs. During my training runs I do speed work, hill training, some gym work ( although I have to admit, I am lazy with this ) and also do some slow runs and finish off the bouquet with some nice pace runs. PB’s do not make you fast, focusing on specifics during training do. Most Comrades runners will tell you that the only thing you will get from going all out at every single run is probably a good dose of fatigue and burnout and if you are one of the unlucky one, you can and often will end up with some injuries too.

Your training runs during the week should be the more relaxed ones where you get your needed kilometers on your legs and where you can test all your supplements, new running gear, your drinking habits etc. Your weekend races, because it is organised and more structured, will be more intense and ideal to focus on a little more pacing and rhythm and also help you to see how you manage the crowds at the start and on the route off course. It is important to finish your races feeling comfortable and more on the fresh side; not strained and definitely not sore. In fact, when you’re done, you should be able to turn around and do an easy four of five kilometers recovery run.

The weekend races form a really important part of your training and preparation for Comrades and should not be neglected. The training load you get from them is in general higher than what you get from your training runs during the week. Oh and it is a great opportunity to meet up with your team mates and friend and enjoy the time out on the road.

Know this, if you apply variety to your training program, your times will actually come down by themselves as you approach Comrades.

“By failing to prepare, you are preparing to fail.”
– Benjamin Franklin

So, to recap, train hard, focus on your speed and stamina and then get your qualifier out of the way. A good qualifier will not only set you up for a Comrades start with a little more peace of mind, but it will also give you a good idea of where you are in terms of training. After that it is a good healthy balance between variety, quality and quantity. I am not going to get into details of how many kilos you should do a week, there are a variety of training guides out there for that and they also vary depending on what kind of runner you are. I do not think there a generic and single plan for all, in fact I know a few people who tried those and got into trouble at Comrades. Use these as guidelines.

Whatever you do, learn to apply self-discipline, be focused and do what is needed to get you first to the start line and then to the finish. And last but not least, do not underestimate Comrades. It is not called “The Ultimate Human Race” for nothing.

Happy training everyone.

Unexpected detour on the #Road2Comrades2017


Sunday morning I lined up at Johnson Crane Marathon for my Comrades qualifier race, but I was alone. My running buddy Christo had to withdraw from the race because he was sick during the week and I advised him not to run the marathon, but to do the 10km and he did.

On the #Road2Comrades there will be some detours. Fact is, in the moment, we don’t understand this, and we don’t know why this has to happen. We most likely won’t know how valuable such detours will prove to be, but I have learned that life has a way of revealing the hidden magic in these moments down the road at the appropriate time. There has to be a reason why we face these challenges.

This is the #Road2Comrades2017 and detours are inevitable.

I knew this was going to be a solo run for me and I focused on the task at hand, I had to better my Comrades seeding. I qualified at Cape Town Marathon last year already, but I wanted to secure a F seeding for Comrades, and I did. I took some renewed focus and hard running to maintain my sub 6 min per km pace. I kept most of my run at around 5:50 min per km but settled into my planned 6:06 per km as I got closer to the finish. My planning was to not dip below 6:08 min per kilometer, this was to keep me safe from that 04:19:59 qualifying time. I crossed the finish line at 04:16:09. Mission accomplished !


Thanks for the support guys.

This unexpected detour, Christo not being able to run with me, is something we will deal with in due time. For now he will focus on strength training, getting stronger and faster to get himself to a place where he will be able to also secure his F seeding for Comrades. That is the plan and I know he will work hard to achieve this. It is important for us to be in the same starting block at Comrades because of the unique nature of our running partnership.

A last thought. If Christo decided to attempt the marathon on Sunday and tried to keep up with me (and I had a tough day) I am almost 100% sure it was going to be a bad day at the running office for him. It is tough, I know, but it is better to deal with the decisions we make rather than succumbing to the unexpected curve balls and be disappointed in that way.

The #Road2Comrades2017 continues. Watch this space !

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