You have done the hard yardsYou have sacrificed

You have qualifiedYou have earned your place at the starting line

Do not do anything stupid that will undo all the work you have put in

It is your sole responsibility to get to the start line…

…Injury Free…Healthy…Well Rested & Recovered… Excited to run

WCAC Starting List - 2019

• 62 have qualified and ‘said’ they are going• 195 medals amongst these• 17 back-to-back runners• 19 Novice runners (1/3rd)• Most experienced runners:

• Willie Coetzee – 21 medals• Martin Venter – 21 medals• Isabel Steenkamp – 17 medals• Andre Pepler – 16 medals• Mitch Levin – 12 Medals• Donald Scott – 11 medals • Marius Heydenreich – 11 medals

Gender:• 24 Females (39%)• 38 Males (61%)

Seeding:• B = 3• C = 11• D = 11• E = 2• F = 10• G = 10• H = 16

First Male WCACFirst Female WCACDon Oliver – First Novice WCAC

Comrades Up Run Route in Perspective

Cowies Hill

Fields Hill

Bothas Hill Inchanga Polly Shortts

Imtinebe School

Drummond

Umlaas Rd

Alverston Tower

Harrison Flats

Comrades Wall & Arthurs Seat

Chicken Farms

1st Support Table

2nd Support Table

First 35km is unrelenting climbs

Next 35km is undulating climbs

Perlemoen

MalanshoogteBig Mama

Redhill

Suikerbossie

Little Ou Kaapse

Pinetown

HillcrestCamperdown

Little Polly’s

Tollgate

Radnor

45th Cutting

#@!$!

Are you Ready?

87 km

1650 m elevationTaper Period

Travel / Logistics Prep

Race Strategy

Comrades Day

Recovery Period

Days leading up to Comrades – Pointers▪You will be ratty, its normal and part of the tapering process

▪Avoid anyone who is sick

▪Don’t over-eat on junk food

▪Devise your pacing chart, all logistics, tracking apps, inform seconds/family/etc

▪Start your mental prep and Visualise the positive

▪Don’t be silly and play games that could cause injury

▪Virtual flu / niggles – ignore this. At 05h30 on 9th June you will know if it is real

▪Go to expo ASAP, don’t leave it for last minute. Get out early

▪If possible drive the route, no later than Friday

▪More mental prep – prepare for the aches, pain, discomfort, tiredness, etc. Be tough, keep moving fwd and you will overcome it. The finish is well worth all the pain and effort

▪Start talking to experienced Comrades runners for their tips, advice, etc. Make a mental note of what info/knowledge will work for you

▪Start packing your items now – you may not get everything in Durban

Before / Morning of Race Day pointers

Days before the race:

▪Key sleep is the Friday night and wake up naturally on Sat

▪Eat early meal on Sat night

▪Pack all your items on Sat morning

▪Pack your bag for seconds as well – warm clothes, flops, etc

▪Relax as much as possible and

stay hydrated

▪Agree precisely where to meet

your seconds at the finish area

Race Day:

▪Use Vaseline generously, you will chafe in places you never knew you had

▪Eat something solid (that have tried and tested before) in the morning before you leave

▪ Follow your usual routine as much as possible

▪Get into your pens early (no later than 5am, earlier is better). Relax and soak up the atmosphere. Stay calm and warm

▪15mins to go, runners surge forward. This is not the start…relax, go with the flow.

▪The start is an emotional time (chariots of fire, national anthem, shosholoza, cockcrow, etc).

Enjoy it, soak it up…it’s your day

▪Depending on seeding batch one can take up to 10min to cross start line. Relax and don’t try to weave through the crowds to make up time

▪Keep your eyes open and watch out for cat’s eyes, plastic bags, bottles, clothing, etc

▪Take a bottle of hydration with you…can save time avoiding congested water stations in first 10km

Don Oliver’s Advice – Where are we now? The die is cast!

Things TO Do:

▪ Get a positive mindset

▪ Focus on prior good races, ignore bad ones

▪ Run less, rest more and plan more

▪ Need a plan – if go out there and ‘see’ how you will go, answer is….not far

Things NOT to Do:

▪ No chats with last years bailers

▪ No longer than 3hrs at Expo

▪ No curry night before in Durban

▪ No lying on the beach

REGISTRATION VENUE

DATES AND TIMES

If you are unable to collect your race number package, a third party can collect this on your behalf providing they have a printed copy of Acknowledgement of Entry, the athlete’s ChampionChip, letter of authorization from the entrant and a certified copy of your ID and the entrants ID. The person collecting the race number package must have identification.Runners may not claim their registration package after registration closes. These items will not be posted to you and no refunds will be processed.

BUS TICKETSBus tickets from Pietermaritzburg to the start in Durban and from the finish in Pietermaritzburg back to Durban after the race will be available for sale only at both registration venues. No tickets will be available on race day.

Logistics - Planning

DURBAN PIETERMARITZBURGDurban Exhibition Centre Comrades Marathon HouseWalnut Road 18 Connaught RoadDurban Scottsville

Pietermaritzburg

Thursday 6 June 2019 10h00 - 19h00Friday 7 June 2019 09h00 - 19h00Saturday 8 June 2019 09h00 - 17h00

Nutrition / Hydration Support Packs1st Stop = Opposite Church in Hillcrest (approx. 32km). I will drop a pin location for this next week Thurs

2nd Stop = After Camperdown (approx 64km) once cross a bridge over the railway line – at the Savages Tent (Jim and Charmaine)

◦ This pack must be delivered at the Elangeni / Maharani Hotel on North Beach Durban for attention Willie Coetzee by no later than 13h00 on Saturday 8th June

Ziplock bag:Name: Joe SoapRace Number: D59874Distance: 30kmExpected Time: 08h30

1st Support Table

2nd Support Table

Jim Charmaine

Collegians Harries:• Host us at the finish area. Drinks have already been

ordered

Savages Running Club:• Have their gazebo (will also erect WCAC Tear drop banner) as you start exit~64km• Your packs must be ready for collection (at Willies hotel) by 13h00 on Sat 8th June – no exceptions

START IS 05H30

PENS CLOSE 05H00

PHOTO, LOO, ETC TIME

TRAVEL TIME

GET READY TIME

WAKE UP TIME

BED TIME

Collegians TentWCAC

Runners Bus Service

Comrades Marathon Up Run Route & Key Tips

Key Tips : Bruce Fordyce1. Do not run hard or race up any hill that has a name

2. Have a realistic pace schedule, focusing on even effort as opposed to even pace

3. Be cautious from the start…pace not race◦ The blow ratio is 5:1 for top end of the field and 10:1 at the bottom◦ In other words, for evert minute you are too fast at Drummond, you will lose 5-10min at the end

4. The up run is all about self-control, especially in the first half

5. Run to landmarks. Aim for the next major hill rather than next 5km…and aim to get there feeling strong

6. Be cautious on descent to Dummond

7. Little Polly’s is not the real Polly Shortts, it’s a trap

8. Don’t waste time on useless rubs or massages. They don’t help, but just waste time

9. Keep moving forward

10. The climbing does not end after Polly Shortts

Section 1: Start to Top of Fields Hill

Section 1: Start to top of Fields Hill

~24km• Be cautious and maintain control &

discipline

• Relax and check that your breathing is never heavy

• Do not race anybody• Be careful not to get carried away by

other eager runners at the start and by the crowd through Pinetown

• Run / walk strategy must be

followed here• Use the few downs and flat sections

to recover – don’t push the pace

to catch up time1

2

3

4

5

Disrespect this section at your peril – you WILL pay later!!!!1. Tollgate Hill1,5km & 75m elevation = 5,1% gradient

3. 45th Cutting to Westville4,3km & 142m elevation = 4,3% gradient

2. 45th Cutting2km & 75m elevation = 4,3% gradient

4. Cowies Hill2km & 90m elevation = 4,5% gradient

5. Fields Hill3km & 180m elevation = 6,1% gradient

Section 2: Fields Hill to HillcrestAve of 1.5% incline – you will naturally increase pace IF you have run the previous section with the respected caution it deserves.

Section 2: Top of Fields Hill to Hillcrest

~9km

• This section one can gain some

time, get into a rhythmbut do not race

• Although no major hill lie in this section, one is still climbing steadily

1st Support Table in Hillcrest

Make sure you get your nutrition / hydration refuel here as the next section is tough and there is still +30km until next support table

Section 3: Hillcrest to Top of InchangaUse the down sections to recover, your pace will pick up naturally….don’t force it! At the top of Inchanga pat yourself on the back, as you have ‘broken the back’ of the Up Run

Section 3: Hillcrest to top of Incahnga

~13km

• This section is very hard. Do not

race rather grind this section out• Look out for the Kearsney Boys at top of

Botha’s Hill• Another climb to Alverston

• Be cautious on descent into Drummond

• Look out for Comrades Wall and Arthurs Seat…don’t forget to greet him

• The distant line of runners going up Inchanga will scare you and you’ll be thinking £$%$%!

• The mighty Inchanga is a beast and it is hot going up there

1 2

1. Botha Hill2,3km & 115m elevation = 5,0% gradient

2. Inchanga2,6km & 135m elevation = 5,2% gradient

Section 4: Inchanga to Umlaas RoadThis section is smaller undulations with two nasty hills each about 1km in lengthMentally this is a tough section – crowds are sparse, bar for the selected supporter spots

• This section offers some respite and

one can gain some time, get into a rhythm and keep moving

• Hold back the tears when you reach water station manned by the Enthembeni home for physically disabled children

• Apart from the two little horrors either side of H.Flats, there are no serious hills in this section

• However, one is still climbing steadily to the highest point.

• Often it is the hills with no names that bite the hardest

• This section is no picnic. The heat is picking up and the

chickens stink

2nd Support Table outside

Camperdown ~64km

Make sure you get your nutrition / hydration refuel here. Say a big hearty thanks to Jim, Charmaine, Savages and your fellow club supporters/family

Section 5: Umlaas Road to Top of Polly ShortsThis section is mostly downhill and certainly runnable, bar the two PolliesIf you have conserved energy and run cautiously up until this point, time can be made up here

Section 5: UmlaasRd to Top of Polly Shortts

~11km

• Destination is in sight and can see the hill that guards Pmb and the finish

• Legs are sore, but time can be made up here, especially if you are still

feeling strong

• Be careful of Little Polly’s…it’s a

deceptive trap• Get over Polly Shortts any which way you

can. Just try and survive it.

1

21. Little Pollies1,3km & 50m elevation = 3,6% gradient

2. Polly Shortts2km & 120m elevation = 6,2% gradient

Section 6: Top of Polly Shorts to the FinishThe person that arrives in Pietermaritzburg will be a completely different person the one who left Durban earlier that morning

• Massive crowd support• If only we could enjoy these last

few km. 80km of tough climbing puts an end to that

• Tired, sore legs refuse to co-operate

• Two more small hills that feel like mountains await

• Head down and knock off km by km

• You have conquered the Up Run

• Enjoy the cold amber coloured recovery drink

As you should cherish the start of Comrades, so should you cherish running over that finish line

Section 6: Polly Shorttsto Finish

~7km

“The die is cast” Don Oliver

There are only two chances left to spoil your run and possibly NOT get your name in the book

1. Fail to taper properly – 30%◦ This includes running less and planning more

2. Mess it up on race day – 70%◦ One the day you need to worry about two things: Time Management and Pace

Judgement◦ You will be doing one of three things on the day

◦ Running = X km/h

◦ Walking = Y km/h

◦ Stopping = 0 km/h

◦ Don’t waste time at water stations, long loo breaks, first-aid stations, chatting to family, friends, supporters, waiting too long for running mates

What if I think about bailing?

▪ Only if you are in real big trouble

▪ Bailing is for the birds

▪ Free annual membership of the “Broken Hearts Club”

▪ Sit down, have a Coke / Lucozade / etc

▪ Think about the family, workmates and clubmates

▪ Imagine telling your children no medal

▪ Hop on another bus

▪ Just walk to the next drinks stop

You can do this!!!!

Overall

DistanceWalk Pace Run Pace Time

Start + Stops 0 00:15:00

Major Hills 12 00:12:00 02:24:00

Other Hills 14,8 00:09:00 02:13:12

Flatter Sections 32,5 00:07:00 03:47:30

Down Hills 27,7 00:06:00 02:46:12

87 11:25:54

It is something that changes lives forever

And makes those who do it, different,

Not only to others but to themselves,

It takes ordinary people

Who struggle to achieve mediocrity,

And allows others to look up to them in awe

Words by Dave Jack