Four Simple Steps

Found this whilst browsing my running websites and blogs a few months ago and thought it might be a good idea to share it and to reinforce the basics for me as well.

Instead of sitting on my ass, like I would have done previously, I got a good core workout program from Steve.  This includes sit ups, push ups, crunches, left and right planks and other exercises that have really helped me start strengthening my core.

Not mine but getting there

What I have also been busy with this week is obtaining a new diet program from Alex and supplements from www.purestore.co.za.  I have also decided to improve my financial planning qualification and am registering for the next level course which should keep me busy for the next 18 months.  It would seem that I am going to need to learn how to juggle a lot of activities over the next few months but I look forward to the challenge and most importantly all your continued support.

We arrived very early, to ensure we could get great parking and breeze through registration.  Once we had done this, we got cups of coffee and decided it was best to stay in the car as it was a very chilly morning.  Due to the popularity of this race and a bit of a logistics problem, the race started about 30 minutes late.

It was a fantastic event, well organised and a beautiful area to run in.  The downside for me was at about 3.5km my Achilles started hurting and around 5.5km, I couldn’t run anymore and had to walk most of the way back.  Well kinda limp back.  Perhaps I have been pushing too hard in my training and this got me thinking about an article that was sent to me early in January from a personal trainer friend.

The article is a one pager which really puts a lot into prospective for me.  I thought now is a good time to share it with you all.  Perhaps you are getting ready for Comrades or like me Knysna Half Marathon.  Perhaps you have other goals that you are training for, Ironman 2013??  Please do share your upcoming races/events/goals with me.

Feel free to download this one page PDF document and remember to stay focused during the tough times and the cold winter months that lie ahead.

I completely tanked

It was exactly two weeks since I did the Impi Challenge.  I spent a few days taking some much-needed recovery after the battering my body took.  So I had only run twice since then.  Probably not a good thing but anyway.

So I lined up with the other 10km runners to tackle the undulating route awaiting us. Around 3km into the run my nemesis paid me a visit.  I have been battling with a niggle/injury for a few weeks and after half a dozen physio treatments, stretches and exercises I am still not winning.  This time the little bastard of an injury was so painful around 4km that I had to walk and bailed on the 10km route.  I joined the 6km pack and finished the last two kays walking. I was and still am GUTTED!

During this walking time, I reflected and I realised that I have come along in the last few months from a fitness and health prospective and that I still have along way to go. I got very frustrated with myself.  “Come on, you can’t even finish a 10km trail run” is what I said to myself and then I quickly remembered Impi Challenge, the handful of road races and trail races that I have finished.  My sessions at Run/Walk for Life and how much healthier I look and feel having lost around 10kg’s and dozens of centimetres.

On the drive back from Cullinan, I was bbm’ing my coach, mentor and the man who inspired me to change my lifestyle from fat to fit (I wasn’t the driver, I was the passenger).  He assured me that I am on track and will accomplish the goals that I have set out for myself and that I must chill.  My body needs time to adjust from over 26 years of being lazy and not doing any exercise.  I have accomplished a lot since October 2011 and although there is still more to do, I will get there.

My problem is that I want things to happen almost immediately.  No! I don’t mean I want instant gratification but after about 6 months of training, I was expecting to be at a certain level.  So I went back to my notes that I had written down from when I started in October 2011 and where I want to be in 3 months, 6 months, 12 months etc.  The surprise was great, I am on track (slightly ahead actually) and I should just be proud of myself.  That is a strange feeling, proud of myself…..

There is around 90 days to my goal, 90 days to train, 90 days to ensure that both phyiscally and mentally I am ready to achieve what I had set as my first half marathon.

The support I have had from you guys, readers of my blog, friends on Facebook, pals on Twitter and tjom’s on BBM has kept me going and kept me inspired.  Hearing about your races, your triumphs, your battles and your stories is what I drives me and motivates me each and everyday.

To end off this post, I am using an image that was shared with me by a new friend.  She is going through a tremendously tough time at the moment but still stays positive and her fighting spirit inspires me each and everyday!

Let me take you back a few months when my great friend Carol (The Legend), got me involved in trail running.  The best thing I think I did, absolutely love trails.  Then a few weeks after that she emails me and says, quick sign up to this (the Impi Challenge).  So without doing any further reading or research, I signed up, thinking it was a trail event.  Well after I entered a paid my few hundred rand entry fee, I read the rest of the website and nearly wet myself.  12km trail run with 17 grueling obstacles.

I watched the Youtube video from 2011, where the event was held in Cape Town and got such goose bumps.  Make sure you watch and be sure to turn the sound up nice and loud.

Well that sold it and I was so pumped and excited, you won’t believe.  I knew I should train, but how the hell do I train for this, I mean really, I can run (albeit slowly) but what about the rest.  Oh well, I will just wing it.

So Saturday rolls around, I take wife and stepdad with for moral support and off we go.  Kitted in my Trailblazer T Shirt with the rest of the Impi Warrior wannabees.  Our time arrives, we hit the challenge at about 09:30.

Some of the many challenges that I faced with my awesome team (in no particular order) was swimming through freezing cold rivers, climbing 10 metres up and down cargo nets, 6 metre leap into the same frigid freezing river (that was hair raising to say the least), going through storm water drains, lily pads and many many more.

This challenge tested me in ways I have never been tested.  I was on my feet, running, climbing, clawing, sliding, slipping, swimming, jumping and praying (yes praying at some events) for almost 4 hours.  That is roughly the same time that some take to do a marathon.  Let me tell you, when I got the finish line, I was both physically and mentally broken but I was crowned an Impi Warrior and could not have been more proud of myself.

TrailBlazer Team

I could not have finished this event without the Trailblazer team, Dr Love, Honey, Dangerous Dave, Legend and Super M.  Thank you guys. Least I not the Scream Team (our supporters).

It has been a few days since Impi and I am admiring my injuries from head to toe.  All the cuts, bruises, sore muscles and black toenails remind me of what I achieved, what I never thought would be possible.

I AM TOUGH ENOUGH – I AM AN IMPI WARRIOR. 

Impi Warriors - We Did It

Tanya has recently launched a fantastic project, which I think was inspired by the Run Jozi event, for most was their first ever run.  On the 4 November, there will be a 10km run through Soweto, called the Soweto City Marathon.  So whether you are you a beginner runner? A runner wannabe? An experienced athlete who wants to guide some newbies on their first 10km? Then join Keep Calm and Run’s #RunSoweto10km.

What you will get if you sign up here:

• Lots of support and motivation to train
• Your name listed on this site as a committed participant
• Training walks and runs
• High fives all the way for your progress
• Hero status
• Training programmes from the internet

What you won’t get:

• Expert advice (we’re not coaches, just really nice people who also started from scratch, and who know how fulfilling and amazing it is to get that first medal)
• Demotivating talk or lectures

Now before you road runners scoff at this, trail running is the equivalent of 30% further on the road and WAY more challenging.  Today was super cool as my step dad ran with me and this was his first trail as well.  If you check out my run on Garmin Connect and check out the constant elevation change, you will see the challenge.

I did feel kinda slow today, you see I have been battling with a groin injury which is getting better and the physio that I have been visiting has helped me improve the strength of my hips.  My left hip is tilted slightly backwards and therefore my right side has to compensate or work harder and that is why I get terrible pain and discomfort.  Anyways, as I mentioned it is getting better and the stretches and strength exercises are making a huge difference.

If you have not tried a trail run, I highly recommend it.  Just a few things to consider.

Please run with someone and I also suggest that you take your cellphone with you.  On the race this morning, a lady in the first kay or so, triped and dislocated her knee.  Thankfully as she was in a group and running in a race, the necessary medical staff were on hand and she is just fine, albeit, lots of pain.  So my next tip is run during day light hours as that is much easier if you are new to trails, start in your normal road shoes (I did 3 trails before I bought trail shoes), go slowly and HAVE FUN!  If you want a running partner, I am always keen

How is your training?

The build up to this event started a few weeks ago when Nike announced via social media that it would be having a special run through the streets of Jozi.  What an amazing idea, concept and exprience were my thoughts and the day the entries opened, I paid and signed up.

Last week I collected my special edition Nike Tee and race pack and it started to feel more real then ever.  So the day finally arrives, 21 March, Human Rights Day, night run through the streets of downtown Johannesburg.

I arrived at the park ‘n ride facilities around 3pm and was shown the way to the awaiting buses.  Upon arriving in Jozi, the heavens opened and everyone scrambled for some shelter.  What I found amazing at this point is that Nike and their race organisers had thought of everything and we were quickly handed ponchos.  This really impressed me.  Every little detail was thought of.

So being there so early, and the rain putting a slight damper on things, I made my way to some shelter.  Here I bumped into Rob, the first of many friends that are running the race with me.  We had a lekker chat and a few minutes later, Tanya arrives sporting her poncho followed a few minutes later by Oren.  The rain had subsided and street entertainment started.  The vibe was great, music booming and everyone dancing in the streets!

Whilst roaming the streets, we decided to chill inside a building as the race was only due to start at 7pm and it was just on 5pm.  Having seen a few others drinking what looked like take away coffee, we went for a stroll around Jozi and bumped into Francois.  We all managed to track down a McDonalds and enjoyed some hot chocolate.

Just before 7pm, we all made our way down to the start line which went on for a good few hundred metres as the streets filled with 10 000 runners taking back the streets of Johannesburg.  The race started with an awesome fireworks display and off we went.

It was amazing running over the Nelson Mandela bridge and entering the streets of Braamfontein making our way through to Jeppe Police Station, into Hillbrow, and past Ellis Park, Doornfontein and looping back to the finish line. Check out the route.

Running with Tanya and Oren was really nice and motivational.  We had a blast and all the residents came out of their high rise flats and were cheering us on.  It was such an awesome event and was so special to be the first group to partake.

A special thanks to my friends who ran with me, the strangers who ran with me, the residents of Jozi who cheered us on, the marshals and Metro/SAPS who kept us safe and the organisers.

I took back the streets, I ran Jozi!

Reproduced from Tailoring My Birthday Suit

I had an absolute blast this morning, a few close friends and family (from as far as Sedgefield) joined me at the JHB Zoo to do a 5km fun run (walk) followed by a yummy breakfast and finished off with amazing red velvet cupcakes (made by Jeanne-Marie).

Today I got to meet some new Twitter buddies, Flash and Rox  What a special treat it is to meet fellow runners who I have chatted to many times online, shared stories with and learned from, to finally meet in person and on my birthday

Some of my other friends couldn’t make it as they were doing Half Ironman, ReMax 5km and The Argus but were all there in spirit and it was great.  I also managed to shave almost 3 minutes off my last 5km time as I was running with two great school friends and the conversation was just flowing.  Thanks Darren and Oren - you dudes rock!

Our group amateur photographer, Amande, took some snaps which you can check here on Facebook.

My lovely wife, spoilt me with great gifts and a lekker lunch and chilled afternoon.

Today was a great day, with messages from all over the world, making me feel super special from those that care.  I missed not having some people with me today and they know who they are.

Birthday time for me is one of reflection.  I look back on the past 365 days and see what I have achieved, what I failed at, where I am in my life.  The past year has been an amazing journey.  I finished my financial planning qualification (graduation ceremony this week), started getting fit and actually sticking to my training and meal plans as well as growing my financial planning practice in leaps and bounds (which has exceeded my expectations and those of management ).  This past year there were family challenges which still need to be resolved but my marriage is stronger than ever and my love for my wife grows everyday.  New friendships have developed with people who motivate me, push me and help me to achieve more, grow more and learn more.  Over the past year I have decided that those that add value to my life deserve my energy, those that are negative or say “It can’t be done” – I have neglected.  This has been extremely challenging for me but is getting easier with time.  If you think this sounds harsh, there is over 20 years of history you will need to understand before judging me.  The last year has been brilliant and can not wait for the next one.

As a gift to myself, I bought an awesome pair of Asics trail shoes.  Can not wait for my next trail to test them out. What you think?

Wondering what I will do next year…..

As a final note, save next Sunday (18 March) in your diaries as I will be interviewed live on SAfm (104 to 107 FM) at about 16:20.  Kinda nervous and excited at the same time.