Running the Comrades? What can you expect?

With Comrades 2010 just around the corner, the excitement is building! Along with it comes a fair amount of uncertainty and concern.  To help you settle the nerves, its time for some final planning!

Two weeks to go – tapering

Tapering, as much as we look forward to it, it is not as easy as it sounds.  Many still get it wrong as too much is squeezed into the last phase of training, with the results at best a tired body on race day, and at worse injury or illness! Tapering in training terms involves a structured reduction in quantity of training, while maintaining intensity and sport specificity, i.e. simulating race conditions with regards to temperature, race pace, terrain etc.

What to expect? You will experience the overwhelming desire for race day to arrive. Most runners experience Hypochondric notions, thinking every niggle is a major injury, as well as an irrational fear that you will be infected with any and all viral infections doing the rounds.

One week to go – resting

Every year I am amazed at how a meticulous, disciplined training program is suddenly discarded with one week to go. By ceasing training abruptly, you are not only confusing your finely tuned running body, but also denying yourself the final physiological and physical tweaks that it has grown accustomed to over the past few months. In my mind tapering is not the total ceasing of training, but rather a calculated reduction while keeping the necessary systems rarely for race day. 

Anxiety levels seem to reach a climax during this final week. Realistically it should be the most enjoyable week of the build up – training is all but completed, the big day is around the corner, energy levels will be soaring, restoration will be looming.

Risks are high during this phase – you are more likely to hamper your performance than benefit it. The hard work may be completed, but there are a number of things you could, or should, include in the final phase of preparation. At the top of the list are some final sessions of mental preparation and visualisation.  Strength training should be a thing of the past but you can still do some stretching and mobility exercises. Nutrition is also of utmost importance, i.e. don’t start celebrating your victory before the gun goes! Stick to complex carbohydrates, lean protein, lots of salads and fresh fruits, and avoid refined sugars, fried foods, caffeine and alcohol. An increase in rest is also not a bad idea. Ensure 7 -8 hours of sleep everyday, even a nap if you can, and avoid unnecessary physical activities, e.g. sight-seeing. Try to get a full night’s sleep the second night before the race, and get to bed early the night before. You might toss and turn a bit, but at least you will be getting some rest.

Three days to go –

·  Carbo-loading

·  At the expo 

·  Travelling

·  At work

Carbo-loading: The object of carbo-loading is to firstly fill your energy tanks with the best quality fuel, and secondly to avoid foods that are energy intensive.

What you can expect? If your diet is generally quite refined or processed, you may well experience some symptoms of detoxification. I don’t believe it will have an adverse effect on race day, but if you are concerned, start making some changes now! The effects of non-processed, high quality energy foods will give you high levels of energy and a little, if any, risk of digestive distress on race day

At the expo: For the first time Comrades runner, the expo can be exciting, intimidating and overwhelming at the same time. An array of running related, as well as pseudo running related, products and services are on display every year. There is also the Comrades gallery with over 80 years worth of photos and articles, the green number club, and the Comrades Shop, stocked to the brim with every imaginable Comrades memento. Soak up the atmosphere and allow yourself the thrill of being part of the experience.

What not to do:

·        Spend hours on end dwelling between stalls

·        Try new foods or supplements

·        Buy new shoes to race in (!)

·        Get a deep muscle massage

·        Do a treadmill fitness test (?)

Equipment check

Running shoes – although a bit late at this stage, ensure that there is no excessive wear on the outsoles, especially the heel area, but also directly under the forefoot.  New shoes worn with the previous innersoles may be better than alignment difficulties. 

Running watch or heart rate monitor – ensure that the batteries wont 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. 

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.

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 count down 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!

Kilometers 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 kilometer 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 breaks 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 kilometers, 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? 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!