Tuesday 5 November 2013

The Berlin Marathon

OK, I know it's been ages since I ran the Berlin Marathon, but well...I've been busy.
Any case I thought it would be a good idea to give an account of this amazing experience.

Adam Giles, the other competition winner


When we landed at Tegel airport in Berlin I bumped into another winner of the "same" competition that I had won through Discovery Vitality; he was the staff member of Discovery that had won their internal staff competition. He had brought his mom along to share in the experience, I had brought my wife.





The hotel we stayed at was nice enough and was filled with runners, lots of South Africans, but also quite a few from other countries.  It was Friday afternoon and I needed to pick up my race number at the Expo.  Now I had visited the Two Oceans Expo earlier this year, so had an idea of what to expect ... I was wrong!
This Expo was way bigger and way more efficient.  Those Germans!  Although there were thousands of runners the race number collection process was quick and seamless.  In and out in half an hour, but we did stop to have our first bratwurst and beer (OK, I had a beer while my wife had a colddrink).  It was my first of many beers on the trip.
My race number getting printed
In #ShoOops at the Expo
My bratwurst and beer!




Now that I had my race number (35417) I was just about set!
But first I had to experience the fun run.  Saturday morning I joined the rest of the South Africans in participating in the 6km Breakfast Run.  A group of us headed off to Charlottenburg Palace where the fun run started.  OMG! F*cking awesome!  Thousands of runners decided to take part in this pre-event and what a vibe!  I ran with my South African flag and was soon engaged in a conversation with a young German lady who had just returned from a year-long visit to Cape Town. Her name escapes me, but I'll call her Fräulein Gretel. Fräulein Gretel and I chatted all the way to the Olympic Stadium where the fun run finished. I did see Fräulein Gretel during the marathon, but more about this later.
South African clan!


Fräulein Gretel

End of Breakfast Run @ Olympic Stadium


At the end of the fun run all participants were treated to an amazing array of fresh rolls, fruit, juice, coffee and water.  Then it was back to the hotel to rest up for the next day's main event.

The morning of the marathon came and I proudly put on my borrowed South African running kit (thanks Martin). The marathon was scheduled to start at 8:45am, so the South Africans agreed to meet up at 7 o' clock in the hotel lobby and walk together to the start, which was about 2km away.  Before heading off the hotel's breakfast buffet was first on the list - not the best meal I have to admit, but nutritious enough.  Armed with my daughter's little hand camera (thanks Stacey) I stepped outside and was immediately hit by cold - it wasn't freezing, but it was pretty damn cold.  I was scheduled to meet up with a few fellow RedSockers #ShoOops runners (Tiago and Rita) from Portugal for a few photos at the Brandenburg Gate.  Was a brilliant start to the day!  Love meeting like-minded individuals.
#ShoOops

 The seeding pens, or corrals as they call them there, were easy to find and easy to get into ... even though there were almost 40,000 runners!  Being a runner without a suitable marathon time I started in Block H - the largest block by far.  We were entertained by cheerleaders leading us into a sequence of moves to warm up - good looking Fräuleins. Enough said!
Starting corrals
Plentsh runners!











The elite athletes were introduced and we were also informed that Wilson Kipsang was aiming to break the world record, which was then 2:03:38. And the gun went off!
The first wave of athletes (Blocks A-E) set off.  Ten minutes later the next wave (Blocks F-G) followed and a further 10 minutes later my block (Block H) took off.  I was pleasantly surprised to find that I could run from the moment I crossed the start line - some congestion, but nothing serious.

In my little pockets I had 3 Gu gels, a couple of 32Gi endurance tabs and my well-thought out pace chart.
I found my pace-chart quite easy to stick to as the course was really, really flat. I managed to maintain a relatively consistent pace for my planned distances.  Although I was about 1 minute behind schedule by the time I got to half way I expected this as it was about here that I had planned to meet my wife.  Good ol' Zena managed to find her way to the 20km mark, as planned, and there she was waving the South African flag cheering me on.  What an awesome feeling seeing the one you love midst the hundreds of other spectators.  A quick photo and kiss and I was on my way again.

Zena took this awesome pic!



Another 15km down the course I saw Fräulein Gretel again, assisting at the 35km refreshment table. Once again a great feeling to be recognised by someone.  Now let me tell you about the course.  From start to finish spectators line the sidewalks.  Many of them shouting for all the runners, some shouting for their country's runners.  A few times during the race I met up with other South African runners also in SA kit and this always brought additional cheering from the spectators - a group of brightly clad South African runners is an awesome sight!

I have to admit that the last 5km or so I did battle a bit. I was well on track to meet my planned time of 4h45, but decided to throw caution to the wind, forget about my pace chart and up the pace a bit.  This was met by an immediate cramp in my right calf muscle.  Slow down I told myself. This is what you trained for I told myself over and over...mind over matter.  Running through the Brandenburg Gate to the finish line, being cheered on by thousands of spectators at the finish was incredible.
The infamous Brandenburg Gate


I finished feeling relatively good and in a new personal best time and below my planned time ... 4 hours and 39 minutes!

I collected my medal.
I stopped for the professional photographers to take the necessary photos.
Ate a banana ... and had an Erdinger alcohol-free beer!




Amazing! Incredible! Awesome!

And that, in a nut shell, was my experience of the 2013 Berlin Marathon.

Happy Running Folks!

Sunday 15 September 2013

Injury!

Yep, I am now nursing an injury.
This is really not great considering the Berlin Marathon is a mere 2 weeks away.

The week started off well with a good cross-training gym session on Monday, a hilly 12km run on Tuesday, a moderate 8km run on Wednesday and then Thursday came and the wheels went all wonky!
My Thursday morning 8km speed session resulted in a strained calf muscle.  I finished the session, but the pain in my calf increased as the day went on.

Although I am now tapering ahead of the big day, my planned weekly mileage of 54km was not met ... I did a measly 28.25km.

No Saturday Modderfontein parkrun!
No Sunday Fred Morrison half marathon!

But I decided to listen to some of those wise folks out there ... Caroline Lee, Coach Neville Beeton and my amazing wife, Zena! I did no more running.
Happy to report that my calf is feeling better already.

I am doing the responsible thing - resting, foam rolling and if I have time available am going to try to fit in a sports massage to help speed up recovery.

Now that there are only two weeks left before the big day I am deep into tapering territory, so will definitely be taking it easy.  If my calf is feeling up to it I may do a few short, very slow/easy runs, but I am going to focus on stretching and some strengthening exercises in the gym this week.

Happy Running Folks!

Sunday 8 September 2013

A Hike … or not



21 days to go!
On Sunday, 3 weeks from today, I will be running my first ever international marathon – the Berlin Marathon.

My training plan for the last 2 weeks required re-planning.

Hiking
Last weekend (Thurs-Sun) I had planned to do the Prospector’s Trail 3 day hike in Mpumalanga (close to Pilgrim’s Rest). A group of us arrived at the check-in reception late the Thursday afternoon only for them to tell us that that the next day the chances of hiking looked slim due to high temperatures and winds, which had a high risk of veld fires. We were told we could walk to the overnight hut (Morgenzon Hut), but had to check-in at reception again the next morning.
The rest of our party arrived a little later … in the dark, but safe!
After a good evening braai and a decent night’s sleep we headed back to the reception early the next morning to hear our fate.



 The hike was cancelled!

Phlllip, Lionel, Moipone, Rachelle and Gavin (and those that couldn’t make it – yes you Suzie Q and Ms BJP) … don’t worry I will reschedule this hike for early 2014!

The Komati EcoTourism people were kind enough to give us a free permit to visit the various waterfalls in the Sabie area and allowed us to stay another night in one of the huts (President Burger Hut) on the Fanie Botha hiking trail. Fortunately the trip was not a total disaster – managed to see a few of the waterfalls, had another AWESOME braai and then headed back to Gauteng the next morning … and I even managed to get in a little 7km trail run in Sabie.


My mileage for the week was supposed to be made up of a lot of hiking, but due to the cancellation I found myself having to run a 30km long run on the Sunday – pleased to say I ran it in a decent average pace of 6’35”. And finished feeling good!

That brings me to this past week.

Gauteng Marathon...just the half
The start of my pre-marathon tapering … planned to do 60km, but cut it down to 51km.
My training was going great … until Thursday’s speed session.  After a 12km speed workout – fartleks and a 3km tempo run – I could feel pain that wasn’t the normal pain I felt after a tough workout.  I then did the responsible thing by resting for 2 days, which resulted in a cut on my planned weekly mileage as well as only running a 21km today instead of the planned 25km.
Ran today’s Gauteng Marathon (the half) with the aim of finishing in sub 2h10 and feeling good … I managed both, ran it in 2h05 (my second fastest half marathon time) and felt good at the finish. 



Thanks to Silvano for sticking with me…helped me to not resort to walking a few times.



Trying out my Zulu warrior dancing.


My training plan to-date:

PLANNED
ACTUAL
COMMENT
Week 1
42.00
42.64
Over target
Week 2
46.00
0.00
Damn Flu
Week 3
44.00
10.29
Still the damn flu
Week 4
38.00
64.60
Over target
Week 5
49.00
50.35
Over target
Week 6
54.00
49.94
Under target
Week 7
62.00
63.45
Over target
Week 8
51.00
52.62
Over target
Week 9
58.00
49.48
Under target
Week 10
62.00
63.61
Over target
Week 11
63.00
65.13
Over target
Week 12
69.00
70.68
Over target
Week 13
67.00
67.61
Over target
Week 14
60.00
51.46
Under target…tapering
  
With just under 3 weeks to go to Berlin Marathon day and even less than that before we fly out, Zena and I better start packing!!!



Happy Running Folks!

Tuesday 27 August 2013

True Story ... and Running

I run because I can.
There are many out there that are unable to run due to illness, mobility issues and a myriad of other reasons. I am fortunate enough to be able to run, so I do.
Running is definitely not for everyone, but don’t knock it till you try it.

Oh crikey that sounds like such a cliché, but WTF, it’s true!

True Story
Although I tell my kids (who are not so young anymore, i.e. 21, 18 and 13) that I was once a fighter pilot in the Air Force this is not totally true. No, I was not a fighter pilot; however, I was in the Air Force – the good ol’ South African one. This was way back in the late 1980’s when national service was compulsory – we were essentially “vrywillig verplig” to serve our country.

I was unfortunate enough to serve out my 2 years national service at the Hoedspruit Air Force Base in the 514 Squadron – sounds fancy and frightening, but we were essentially security guards!  Although I was what was known as a Guard Commander – a corporal – I did security.


Cpl. Schuleman


Lt. Dan
Being young, fit and healthy I liked to visit my girlfriend … often … she stayed in White River, so it was not just around the corner and without a car hitch-hiking became my mode of transport.  It just so happened that on a weekend I decided to go AWOL (absent without leave) to visit my girlfriend our commanding officer (I’m thinking Lieutenant Dan from Forrest Gump, but it wasn’t) decided to do a roll call. On my return from my weekend’s sexcapades I was summoned to Lt. Dan’s office.




My 20km ran/walk around AFB Hoedspruit



My punishment: a 20km run (I walked) around the inside perimeter of AFB Hoedpsruit and 3 weeks hard labour.  After the 20km I knew for a fact that I hated running/walking and my 3 weeks hard labour turned me into an awesome gardener … I planted grass around the squadron bungalows for those 3 weeks.








The lesson I learned from that experience … go AWOL, get laid and you don’t need to do security duty anymore!

PS. My girlfriend back then is now my wife (of almost 20 years)



OK, back to the present day … and my Berlin Marathon training.
I started running with my phone using the Runkeeper app to help track my distance, pace and splits.
It’s a bit of a pain, but works reasonably well, except for my pre-Wanderer run of 9km, where the Runkeeper app somehow lost where I was and the GPS went off-kilter. Had to manually fix it afterwards.

The week itself was not great – my wife was admitted into hospital for an operation (C5/C6 discectomy and fusion – don’t worry I also had no idea what this was until I Googled it).  She’s out now recovering at home, but between this and work my training was not the best.  I did manage to put in the necessary mileage (+1.68km), but the effort was lacking.

Matts and Bronwyn



Friday, I managed to attend a wedding, sans the wife. Good ol’ Matthias Kempgen tied the knot and it really was an awesome affair. Wishing Matts and Bronwyn many happy years together.








Before the Wanderers Half Marathon on Sunday I did a slow 9km warm-up (this is when my Runkeeper GPS went haywire) and I managed to get to the start of the actual race with 5 minutes to spare.  The half marathon itself was really well organised and also had a great turnout.  It was the first time I ran with a camera in an attempt to capture some pictures while I was running (in preparation for the Berlin Marathon where I plan to take pics along the way too).  Not so easy, but turned out to be a really good morning – ran some of the way with Shaun, another #ShoOops Legend!

Wanderers Half Marathon





So week 12 of training I had planned to do 69km and managed to complete 70.68km (this is also my highest mileage week for my 17 week training programme).  Week 13 of training has commenced (just over a month to the Berlin Marathon).


Happy Running Folks!

Monday 19 August 2013

The Ups and Downs of Running

This past week has been an intense one in respect of training.
It was a high mileage week, but included in that was a serious session of speed work and hill work.

Some of my running highs for this past week:
  • doing a 6’03” pace for a hilly 12km
  • beating my previous PB of my neighbourhood 5.6km route by over 2
  • managing a decent 33km LSD run

On Sunday I had to get in another long run so decided to do an extra 11km before the Wits half marathon race.  Little did I know there were so many hills.
The 11km turned into 12.19km with a total climb of 169m – Jan Smuts Ave is not very friendly!  I started off the Wits half marathon already tired, but somehow managed to see it through. At one stage early on in the race I found myself running next to Bruce Fordyce again, but that was short-lived.  At the 15km mark I felt myself sliding backwards, with more and more people passing me…then I was saved…by the 2h20 bus!
I hopped on and forced myself to stay on until the last 700m where I pulled away to ensure a sub 2h20 finish.
One should not underestimate the power of a bus when the going gets tough!
I managed to do the 12.19km at a pace of 6’23” and the 21.1km at 6’37”.


Just before Wits 21.1km after I had already done 12km

The leaders at the Wits Race
(I wasn't one of them)

This week I am privileged to be the featured profile on Nutreats
Thanks so much to Feige and Zissy for this opportunity – you #ShoOops ladies rock!!!

I’m also hoping to be featured on Running Matters in the near future – will let you all know how that goes.

My training plan to-date:

PLANNED
ACTUAL
COMMENT
Week 1
42.00
42.64
Over target
Week 2
46.00
0.00
Damn Flu
Week 3
44.00
10.29
Still the damn flu
Week 4
38.00
64.60
Over target
Week 5
49.00
50.35
Over target
Week 6
54.00
49.94
Under target
Week 7
62.00
63.45
Over target
Week 8
51.00
52.62
Over target
Week 9
58.00
49.48
Under target
Week 10
62.00
63.61
Over target
Week 11
63.00
65.13
Over target


Week 12 of training commenced today...

Happy Running Folks!


Sunday 11 August 2013

Personal Bests!

Weeks 9 and 10 of my training have been great.

The strength training in gym, hill repeats and speed sessions seem to be paying off.
My half marathon personal best has been illusive for the past 2 years; at the Tshwane Half Marathon last week Saturday I finally managed to set a new 21.1km PBNot yet sub-2 hours, but getting closer.
Then, yesterday, at my usual parkun – Modderfontein Reserve parkrun – I managed to set a new 5km PB. I contribute these results to my training.

Some people often knock your esteem by saying things like “Setting a PB on that course doesn’t mean much because the course is flat”. This is really not the kind of comment that one wants to hear – runners should take every opportunity to boost each other’s confidence. That being said – isn’t it normal for one’s PB to be set on an easy course?

Today was my LSD run (LSD=long slowdistance). Because I was doing the Old Ed’s 21.1km race I decided to first warm up with a 9km run and then do the race – a good 30km done for the day. A nice easy pace – 6’46” for the 9km and then 6’33” for the 21km.

#ShoOops
Feige, me, Baino, Dani & Zissy







Got to run with my #ShoOops pals; two of whom are moving to the Mother City this week, so possibly a last run with them for a while.  












Also got to spend time running with the legend that is Bruce Fordyce and listen to some of his interesting running stories. When I told him I’d be doing the Berlin Marathon next month he told me of the great, historic sites that I would run past, including the infamous Brandenburg Gate. 



En route we also managed to bump into good ol’ Big Brad Brown running like a champ.

All-in-all a good week’s running.
Spring is just around the corner now; getting lighter earlier, although the chill factor is still here.

Training Week 11 (of 17) starts tomorrow!


Happy Running Folks!