Running Easy

2011-08-10T01:39:00.001-07:00

Some good news for runners - break out the dark chocolate and read this - http://goo.gl/uql6w - You could improve your endurance and performance with chocolate :-)

2011-05-31T01:31:00.001-07:00

"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon" - Emil Zatopek

Don't look we're being followed!

2011-05-24T00:40:00.001-07:00

One thing I love about running, even after all these years, is that there is always a new experience waiting for you out on the road. Saturday morning, just 2 weeks to go before the BIG C. After a leisurely sleep in and lazing in bed we decided to head out for an easy 8km run. We picked one of our regular 8km runs, affectionately called the School Route because it passes no less than 8 schools. The run starts with a big HELLO as the first 1.5km is up hill. We started our slow trudge up the hill, repeating our now common mantra - "Comrades pace" - but knowing that the interminable hill nonetheless stretched out a long way before us. And then all of a sudden we realized we were being followed. It's an inner sense, a sense that something is not right, a sense of being stalked. Furtively I glanced around and my suspicions were confirmed. He was right behind us, and closing fast. At first we tried to increase our pace but he was a natural, there was no way we could outpace him. Then we thought maybe we would just ignore him and try and behave like we didn't know he was there. However that did not work as he continued to follow just behind us. Eventually exasperated I turned around to confront him. "Stop following us," I said, but he continued seemingly ignoring me. I changed language trying to be firmer, "Voetsak!"

The road alongside which we were running was busy with Saturday morning traffic as parents ferried kids to and fro from sports events at schools and Saturday shoppers headed resolutely to their weekly places of homage. There were cars everywhere and all my efforts to dissuade him from following were futile. He simply wagged his tail and continued on resolutely. If we didn't stop him, he would certainly be run over by a car. I could see his was afraid, lost, alone and looking for someone to take care of him. But we were on a jog, we had a plan, a training run to do...there was not time for a lost dog.

On closer inspection we noticed there was a phone number and a name on his collar. "Hello Bruno," I said, reading his name. "Where do you live?" He answered with a nervous wag of his tail and a look of hope in his eyes. The number would not help as we did not have a cell phone on us. There was only one solution. Picking up Bruno, a stocky little Jack Russell, we resumed our journey up the hill with a plan to drop him off at the vet that we knew we would pass. However, were on a run, so tucking Bruno under one arm, we set off once more on our jog up the hill.

I'm not sure what they have been feeding Bruno, but after about 200 meters or so I was considering taking the dog to the police station, convinced the owners were smuggling gold bullion in the dog. The jog stopped in a panting wheeze, I think much to Bruno's delight, as I'm not sure being jiggled under a sweaty armpit will go down as a high point in his life. Switching arms every few steps to ensure both my arms were stretched equally, we walked the remainder of the hill.

A relieved Bruno was shortly thereafter handed over to the loving care of the vet and we headed on with our jog. While we'd got off to a rather slow and somewhat unexpected start, the remainder of the run was at a significantly faster pace, as I tried to stay upwind of my personal dog smell. So, the run wasn't as planned, but hey, we got to help out poor old Bruno. That's what I love about running. You are out there experiencing life with all it's rich adventures, opportunities and experiences. It's never the same, but it's always fulfilling. "Thanks Bruno, I'll remember our jog together, short as it was. After all, I still have hundreds of your dog hairs clinging tenaciously to my shirt!"

It's only days now before the Big Comrades marathon 2011 arrives. Daily I scan the weather forecast as it fluctuates from 40C to 4C...thankfully now seems closer to a beautiful 22C. So between Bruno's, Beaches, Bruce's and now Butterflies (and plenty of them now) ...the time has come. Enjoy the big day. Surrounded by thousands of cheering supporters, together with 20,000 comrades on the same journey, and a vision of ultimate achievement, it's the ultimate human race. Enjoy it. May God bless us all as we run in his strength.

Yours in running easy,
Craig

www.runningeasy.com
www.theamazingrice.com

2011-05-16T01:59:00.001-07:00

Awesome...Breakthrough tablet Riskalin cures RDD (Risk Deficit Disorder) - http://goo.gl/cQkAZ

Don't look, we're being followed!

2011-05-16T01:48:00.001-07:00

One thing I love about running, even after all these years, is that there is always a new experience waiting for you out on the road. Saturday morning, just 2 weeks to go before the BIG C. After a leisurely sleep in and lazing in bed we decided to head out for an easy 8km run. We picked one of our regular 8km runs, affectionately called the School Route because it passes no less than 8 schools. The run starts with a big HELLO as the first 1.5km is up hill. We started our slow trudge up the hill, repeating our now common mantra - "Comrades pace" - but knowing that the interminable hill nonetheless stretched out a long way before us. And then all of a sudden we realized we were being followed. It's an inner sense, a sense that something is not right, a sense of being stalked. Furtively I glanced around and my suspicions were confirmed. He was right behind us, and closing fast. At first we tried to increase our pace but he was a natural, there was no way we could outpace him. Then we thought maybe we would just ignore him and try and behave like we didn't know he was there. However that did not work as he continued to follow just behind us. Eventually exasperated I turned around to confront him. "Stop following us," I said, but he continued seemingly ignoring me. I changed language trying to be firmer, "Voetsak!"

The road alongside which we were running was busy with Saturday morning traffic as parents ferried kids to and fro from sports events at schools and Saturday shoppers headed resolutely to their weekly places of homage. There were cars everywhere and all my efforts to dissuade him from following were futile. He simply wagged his tail and continued on resolutely. If we didn't stop him, he would certainly be run over by a car. I could see his was afraid, lost, alone and looking for someone to take care of him. But we were on a jog, we had a plan, a training run to do...there was not time for a lost dog.

On closer inspection we noticed there was a phone number and a name on his collar. "Hello Bruno," I said, reading his name. "Where do you live?" He answered with a nervous wag of his tail and a look of hope in his eyes. The number would not help as we did not have a cell phone on us. There was only one solution. Picking up Bruno, a stocky little Jack Russell, we resumed our journey up the hill with a plan to drop him off at the vet that we knew we would pass. However, were on a run, so tucking Bruno under one arm, we set off once more on our jog up the hill.

I'm not sure what they have been feeding Bruno, but after about 200 meters or so I was considering taking the dog to the police station, convinced the owners were smuggling gold bullion in the dog. The jog stopped in a panting wheeze, I think much to Bruno's delight, as I'm not sure being jiggled under a sweaty armpit will go down as a high point in his life. Switching arms every few steps to ensure both my arms were stretched equally, we walked the remainder of the hill.

A relieved Bruno was shortly thereafter handed over to the loving care of the vet and we headed on with our jog. While we'd got off to a rather slow and somewhat unexpected start, the remainder of the run was at a significantly faster pace, as I tried to stay upwind of my personal dog smell. So, the run wasn't as planned, but hey, we got to help out poor old Bruno. That's what I love about running. You are out there experiencing life with all it's rich adventures, opportunities and experiences. It's never the same, but it's always fulfilling. "Thanks Bruno, I'll remember our jog together, short as it was. After all, I still have hundreds of your dog hairs clinging tenaciously to my shirt!"

Visit www.theamazingrice.com to change your life and the lives others.

2011-05-12T08:20:00.000-07:00

For Comrades Runners (and others) - A very good article on causes/cures for nausea during and after long runs - http://goo.gl/5P0Rs

2011-05-11T03:55:00.001-07:00

"Facebook, Facebook on the wall, who is the fairest of all?" See how dangerous staring into the Facebook mirror can be - http://goo.gl/n9C7O

2011-05-09T04:18:00.001-07:00

Comrades info - 19,617 runners who will take to the tarmac for the 2011 Comrades Marathon. 78% male and 22% female.

Reebok ZigTechs ReeRok!

2011-05-05T22:44:00.001-07:00

I am always a little nervous when I change my running shoes, but then again I'm always keen to try something new, especially if it is pitched from some tech, new-fad angle. I just can't resist. So when I first laid eyes on Reebok's ZigTech shoes I was immediately wooed. I could see me in a pair of these, computer designed with enough research to develop a fleet of shuttles, and so on. Quickly I was on the Web trying to see what people thought. But as is typically the case there were only a few reviews - but mostly by those who blindly followed Reebok and said "of course they will be great" or those who were anti-Reebok and said "they are junk (even though I haven't tried them)" - of course the part in brackets was not included.

However, I could not take this decision lightly. I am busy preparing to run the big 89km (56 mile) Comrades Marathon in May. I can't have shoes that will not work...but then again, the tech, the possibilities...so I took the leap and got a pair. Tentatively I took them out for a short 8km run, as this always gives an early indicator if something is not right...and my feet returned happy. But the real test is only when I run over 2 hours, as then any strange rubbing, weird footfalls will be revealed. So a few days later they got to go on their next big outing, a 30km training run. Once more my feet returned happy. Subsequent to that I ran in my Reebok ZigTechs multiple times as we prepared for our Comrades long training run, the 56km Two Oceans marathon. This would be the real test where my Zigs would be my close companion for nearly 6 hours.

How did they do? The Zigs went unnoticed! I did not even realise I was wearing them...not once. This is the ultimate testimony to a great pair of running shoes. They should not make themselves noticed. They should feel natural on your feet, and just do their job. And then I did notice, as I slipped them off at the end of the race. For the first time in all the years I have run marathons and ultramarathons, I had not a single blister - and no black toenails! This time my feet were really smiling.

So, in short, for me, my ZigTech Reeboks have been superb. I had the best race (and fastest time too) for the 56km Two Oceans marathon. The ultimate test is still to come, when they join me on the 89km Comrades journey - the ultimate human race. But I'm confident my feet will be in good company. If I have a complaint, its that the Zigs are not designed for off road running. They have a voracious appetite for stones...as small stones get embedded in the zig design and then you clunk along sounding like tap-dancing zebra. But, use them for what they are designed for - road running - and you'll give your feet (and legs) a great party! These Reeboks Rock!

2011-05-05T07:33:00.001-07:00

Less than 4 weeks to Comrades 2011...it's getting close...All the best to everyone now in the BIG taper before the BIG Run!

Beating Bruce (Fordyce)

2011-05-05T06:15:00.001-07:00

Beating Bruce

The start was dark, but the tension was palpable as we stood waiting for the gun that would herald the start of our 56km Two Oceans race. The gun sounded...and we stood, and stood, and stood...before breaking into a slow walk, shuffle, walk, shuffle, jog, and finally run. 9,000 runners were off on the most "world's most beautiful marathon". As the early part of the race winds through small towns lined with shops, we developed the pavement dash. Darting off the clogged road we'd fly down the pavements - even getting in a chance to do some early morning window-shopping. Yet, before too long the twisting snake of humanity began to stretch out and the race was on. It was just before reaching Muizenberg that we spotted him - unmistakable in his poise, professional and easy style, and surrounded by other greats. The king of Comrades, Bruce Fordyce was just ahead of us. This was our chance. Throwing caution to the wind we increased our pace and came "flying" past him. What euphoria - we'd passed the legend himself. But of course Bruce would not be so easily overcome, and a few minutes later- obviously trying to break us with an early surge - he came past us once again. Yet, we were not to be beaten. This was our day, and once more we drew from deep within, and surged past Bruce again. This time it would be final...as we clang to our precarious lead over peak and through bays till with joy we crossed the line to claim our place in the halls of fame!

OK...so maybe it was not quite like that. When we first passed Bruce he was nonchalantly chatting to the great Noel Stamper - another legend who has completed 41 Two Oceans marathons. I also overheard someone saying Bruce had run a marathon the week before in like 57 minutes or something. And of course, I never mentioned to Bruce that there was a race. And maybe Bruce was aiming for a blue medal to complete his collection. And on I could go. But this is the amazing thing with running. Ordinary people can run with legends. Ordinary people can participate in an event with people like Bruce and Noel. Ordinary people can be in the same race as the super athletes who win the event in mind-blowing times. Ordinary people can be Heroes.

As we lumbered slowly up the energy and soul-draining Constantia Nek we came up behind a runner with 75 pinned to his shirt! That means he is 75 years old, or more! Unbelievable, so inspiring. If only I can be like him at that age. And here we are running in the same race with him, running in the same race with legend after legend. There is no other sport that lets you experience this quite like running.

And then the moment of pure exhilaration, where words fail - as roads thick with cheering supporters scream, and sing, and shout out your name as we approach the finish. The flood of music, the commentators voice, the television cameras, the rising crescendo of cheering fans, as we run down the final stretch to the finish line. It is an Olympic stadium in everyway. Punching the air in achievement, we leap across the finish line, and with bursting hearts, face-splitting smiles, we receive our medals. Wow, we've done it. We've run with legends and felt like heroes. We're Ordinary Heroes...and there is no better feeling!

You want a heroes challenge? Join The Amazing Rice challenge - www.theamazingrice.com - run and circle the world with a ring of rice!

2011-04-29T02:02:00.001-07:00

‎We've hit 50KM - WOW! We have now laid a trail of rice 50km long in our Amazing Rice Challenge. That is sufficient for 800 meals. Thank YOU everyone who is changing lives (yours included). We have just 12,422km to go to circle the earth...so grab a friend and get them to join - www.theamazingrice.com - every grain counts.

2011-04-22T13:03:00.001-07:00

Eish. Set alarm for 4:25am. Always a tough thing to do. One consolation is it's 1h30 later than Comrades :-)

2011-03-15T03:36:00.001-07:00

Check out latest article on Runner's World - "A jog around Paradise" - http://goo.gl/lCjiA

Start Running Today - Scientific Research Proves Running Boosts Your Immune System

2011-02-21T03:36:00.001-08:00

There is nothing better than a strong immune system. It quite simply means that you get sick less often and when you get sick the symptoms are a lot less severe. And so in our quest to get a stronger immune system we turn to "magic cures". This can be anything from special berries that claim magical properties to vitamin tablets and more. However while millions of dollars of advertising revenue push these wonder cures on us, very few are backed by scientific research. It's one thing to have some doctor nodding his agreement in a million dollar commercial, it quite another to have hard research proving the claim appearing in an academic research journal.

However, unless you are academically minded and keen on spending hours trolling through verbose, complex research journals you are unlikely to find out what really works to boost your immune system. So understandably we rely on the TV commercial, and spend all our hard earned cash on the latest "wonder cure". Yet hidden inside these complex journals are thousands of proofs showing what is the most effective way to boost your immunity. If you are a budding researcher head on over to Google Scholar and search for "running boosts immunity" and you will find all the proof you need. Here are some examples of the amazing research that is found in academic journals relating to how running easy is proven to be the most effective way to boost your immune system.

We live in a world of "no pain no gain" mentality. And so when it comes to getting fit, getting healthy and losing weight we assume there must be pain and suffering. However research shows that the adage "Less is More" applies when it comes to running. It's all about running at an easy, comfortable pace. Not only is staying at a pace where you can hold a comfortable conversation best for weight loss and fitness it's best for boosting your immune system.

If you are unfit your immune level is low. As you begin to run, your immune level increases. However once you put your body under stress, your immune level actually drops off.

Research published in the Journal of Medicine & Science in Sports & Exercise found that "moderate levels of physical activity are associated with a reduced risk of UTRI (Upper Track Respirotry Infection)". In English - moderate levels (running easy) of exercise will reduce the risk of illness. So, if you run easy you'll get healthier. However, not running at all, and you are more likely to get sick. Over doing your running, and you're more likely to get sick.

It all comes back to - "Less is More" - and with Running Easy it means More Health, More Fitness, More Life!

If you want to find out how to run in such a way that you maximize your immune system, then go and get the complete list of scientific reasons supporting the Running Easy approach. Get it NOW and Never Fear the Sneeze!

Research Sources

- Matthews, C E: Ockene, I S: Freedson, P S: Rosal, M C: Merriam, P A: Hebert, J R, "Moderate to vigorous physical activity and risk of upper-respiratory tract infection" in the Journal of Medicine & Science in Sports & Exercise

Source: Running Easy

Running Easy is a unique concept designed for ordinary people who aspire to achieve amazing things. By applying a scientifically supported approach, Running Easy introduces people to the last art of running. Not only do members enjoy fitness, improved health, weight-loss...it is all about fun, enjoyment and lifestyle...something unique to Running Easy. Subscribe at http://ping.fm/47IF3

Hitting Half Hillcrest's Hills

2011-02-15T04:22:00.001-08:00

Part 3 of the ongoing saga of our Journey to Comrades Marathon 2011.

“The time has come…to say fair’s fair…to pay the rent…to pay our share…da da de dum“…go the lyrics of Midnight Oil’s 80s one hit wonder. Eish! Those were the days of pink shirts for guys, oversized sunglasses and the Walkman! Hmmm…It seems that nothing’s changed…besides maybe the walkman (which was always politically incorrect – it should have been Walkperson). It’s now been replaced by iPod, iPhone, and iPad…which I can well imagine future generations will also be clambering to rename.

But the bottom line is the time had finally come to get out there and do a real race. One of those ones where not only do you awake before the proverbial birds, but where you register, and get things pinned to you and join hundreds of other crazy runners doing the same thing. Stealth training is great…and we do loads of it…only appearing now and then to let our running friends know we still exist. But sometimes you have to do the real thing.

So the sleep of the innocent was shattered by the shriek of the alarm at 3:45am heralding our first race of the year. Following my normal transition from coma to consciousness, I once more berated myself for deciding to do this, berated the race organizers for starting so early, berated the person who invented the clock for not increasing the number of hours in a day, and so on. Armed with the energy of this, I was soon leaping around doing the runner’s early morning dance…dress, toilet, snack…and espresso of course! We’ve got it to a fine art now, but as the brain only wakes up a few hours later it is vital that I refer to my master list to check its all done.

Dressed…shorts and top?…Check! Are you sure…both? Yep…Check!

Shoes on?….Check! (I’ve had dreams about leaving these…and after seeing people running without shoes the nightmare continues)

Socks on?…Yeah, should be if shoes are on but just be sure…Check!

Vaseline?…down low where things rub and on the moobs (man boobs)…Check!…double check otherwise this will certainly come back to bite!

Sunglasses?…check.

Sweatband?…I need this or else I have to run with my eyes closed, which may be preferable sometimes…Check.

Garmin Running watch?…so I know we are actually moving forward when we are running…Check

Running Pouch for keys?….Check! But it feels tighter than last time I wore it. It must have shrunk over the Christmas period…probably from getting wet.

Cell Phone?…so I can take photos of other crazy runners and phone a friend if I get lost or bored or tired…Check

Before long we’re following the stream of runners’ cars…obviously they’re runners because who else is crazy enough to be driving around dressed like they’re going to the beach at 4:30am?

There is something electric about the start of a race. The familiar sound of the announcer’s voice, the music, the hundreds of runners with bleary eyes, the laughter, the smell of Deep heat and overburdened chemical toilets. It’s just awesome…even if it is 4:45am! After the usual hurried scramble to register, interspersed with the normal criticism of how it should be faster, better, shorter, earlier, later…we’re off to the start. to join the growing throng of tightly clustered runners all waiting excitedly And before we know it the gun sounds, and like a laxative released load, the runners spew forth.

It’s always amazing, how minutes later the tide of humanity seems to stretch off into the dark distance. How did I end up so far back? What did they have for breakfast? Do they have an urgent appointment? All these thoughts clamour for attention as we bob and weave like Mohammed Ali through runners, walkers…and seemingly some sleep walkers.

I always admire the bastions of courage who man/woman…the first table. The avalanche of carbo-loaded runners hits them in a surging rush. Runners grapple and lunge for water and coke as though they’ve run hundreds of kilometers or been deprived of moisture since childhood. Quickly we skirt the writhing mass knowing with firm resolve that we can make it…it’s only be 15 minutes…we will survive.

Finally the human snake starts to stretch out as you settle into the pace of those who run sensibly…like we do…slow and enjoying the smell of the roses…or sweat and gaseous deposits, as there were no roses Winding our way down from Hillcrest towards Winston Park we’re rewarded with smiling supporters, beautiful leaf covered roads, and incredible houses…obviously only affordable by government officials. The sun finally dragging its bulk above the distant ocean washes the roads in orange as it drips its golden light through the trees.

The kilometers seem to fall away as we are swept up in the amazing journey of running with so many people. Before long we are heading back up the gentle but long hill towards Hillcrest. “21 turn, 42 straight” shouts the marshall…”Aah, it’s half this time…” I think to myself, as we turn into the stadium “Half the distance but twice the fun.”

Driving home I lean out the window and shout encouraging words to some family who’re just heading around for their second lap…words that every runner loves to hear…”You’re looking good…You’re nearly there”… And then we’re off towards home and the welcome embrace of a cool pool and another espresso. But in the back of my mind is the thought…”We will be doing our marathon in 2 weeks time.”

Oh well, that time has not yet come!

2011-02-15T04:21:00.001-08:00

Pop into Runner's World site and read about our journey to Comrades 2011. Latest post "Hitting Half Hillcrest's Hills" - http://ping.fm/EVjLU

G'Day Mate - You Fancy a Run with the Roos?

2011-02-14T04:04:00.001-08:00

And so 2011 leaps on...Aussies, Animals and Adventure.

While the year is yet young at heart, it seems that the journey to Comrades 2011 is leaping ahead in Kangaroo bounds. Near the end of January Nicky and I found ourselves in Australia for a week. As any travelers would know, being away from home does tend to play havoc on the routine and put pressure on those weekly training runs. And so we too, suffering from more than our fair share of A.D.D., were busily ensconced in many things, but not running. However in our hearts beat the passion of Comrades, and the need to get a training run in began to steadily mount...plus I'd sort of oversold myself.

I was speaking at a Christian conference and had regaled them with stories of my Comrades conquests...it's awesome to see how impressed foreigners are when you bandy around numbers like 90km. It's all lost on our satiated South Africans. And so it wasn't long before they suggested that I lead an early morning run of interested Aussies. Finding myself stuck between a boast and an Aussie, we finally succumbed. We put out the hard-to-refuse invitation that on the Tuesday morning we would be heading out at 4:45am for a 21km run.

Well, as you can well imagine...they leapt at it like swarm of Roos. Several people came up to me to discuss possible routes and hours were spent pouring over Google Maps and listening with keen interest to the advice of the locals.

4:30am....Beep, Beep, Beep....Squawk..Screech...The alarm woke us in its usual uncaring way. "Eish," Nicky said, "My Aussie Didgeridoo! It's still dark outside. Why did you make us start so early?" Through bleary, unhappy eyes I stared vainly out the window hoping to catch just a glimmer of the new day. In those first few moments, with nauseating regularity, I experience the same thoughts..."Why in the world am I doing this? I love my bed. I want to sleep. This is crazy. I need counseling. All those non-runners were right." However, normally this period of transition is washed away with the warm, bitter, strong kiss of the first espresso. However on this occasion there was no espresso, and so bearing the reproach of my good wife we dressed and hurried outside into the darkness.

Dew lay thickly on the ground, and even though it was not yet 5am the temperature was already reaching the mid 20s. The days had been blisteringly hot, with temperatures as high as 35C even at 7pm. In the lights of the camp we made out one other would-be runner. It's easy to tell - they're the only ones awake and wearing skimpy, non-flattering clothing. Soon we were joined by a young boy of 13 (who'd never run further than 6km) and finally by our guide. The Fabulous Five...up at Five...were off.

A few minutes later we stopped and leapt from the car. We watched with amusement as the Aussies underwent various running rituals...stretch, loosen, twist...Our thinking is, "Hey, we are here to run not do pilates or yoga...leave that to the non-runners." So after a few condescending remarks about their ability to flex and how they'd look in a pair of tights we were ready to head off.

The route made its way for about 10km on a quiet road past farms, and homes along the base of a valley in the Newcastle area of New South Wales. The plan being to wend our way along the valley floor and then turn around just before the road climbed up into the hills beyond.

"This is why I run. This is why I get up at crazy hours. This is living." Almost without fail this is the next transition after pluming the depths of my sanity in those first waking moments. It's the pure joy and exhilaration of running. There's no better way to see a place - to experience a country - surrounded by the sweet strains of the Aussie accent, the rich aroma of the farmlands and trademark vista of the Aussie Eucalyptus. And even their company is not too bad. It's quite surprising, but thankfully they aren't all like Shane Warne.

The kilometers seem to fall away as we were caught up in the experience. It wasn't long before the iconic Aussie symbol...no not beer...the kangaroo was seen leaping across the road ahead of us. Shy, but inquisitive we saw many of them also seemingly out on their morning training hops. We were even treated to one of the myriad of Aussie snakes...although this one was either fast asleep or suffering from a hard night of partying. While we did not spot any Koalas...apparently its not their hunting season or something...there was no shortage of spiders. You wont be in Australia very long before realising that it's not flies that are the problem but spiders - a strange paradox indeed. And it wont be long before your friendly Aussie mate is indulging you in terrifying stories about how all the worlds deadliest venom dripping, 8-legged beasts live on their island. It's understandable - the scary stories must either come from a croc, a spider, a kangaroo or a koala...we really are spoilt in Africa.

Before we knew it we were closing in on the end of our run. The sun was beginning to paint the road in molten gold, and it felt as such when it touched us. I was immediately thankful we had started out early. That's another thing I must remember next time I'm in the valley of self-flagellation in those first waking moments - it will be cool.

As the 5 sweaty bodies clambered into the ute (bakkie for us South Africans) we were all grins and jokes. Everyone had made it, even young Reuben. All I can say is "That was a fair dinkum experience mate, and another great leap along the road to Comrades!"

Visit www.runningeasy.com for loads more tales, yarns, and great advice.

Runner's World Blog - Journey to Comrades 2011

2011-02-01T00:35:00.001-08:00

Hey everyone,

Well the new year has gotten going with a great blast, and so has the running. Before you know it Comrades is panting down your neck. While the epic 90km race is only in the end of May, the training has already ramped right up. In 3 weeks time we have a marathon to run so we already need to hit out peak week this week. So Friday will see us slip out and do a 30km run....Eish!

And then the journey to Comrades 2011 will be well and truly on its way.

Anyway, please pop on over to the Runner's World page where I am writing a blog for them on our journey to Comrades 2011. We'd love to have you along for the journey and hear your thoughts and comments. So go here - http://ping.fm/56olw and grab the first issue...the next post will be about our exciting run in Australia (last week)- Kangaroos, snakes and more.

Yours in running easy
Craig

Scientific Research Proves Running Promotes Greatest Weight Loss

2011-01-13T07:59:00.001-08:00

There are thousands and thousands of approaches to weight loss from Acai berries to special machines that will shake and wobble you in all the right places. Yet, while millions of dollars of advertising revenue push these "miracles" onto us, very few are backed by solid, reputable scientific research. Normally they are accompanied by glowing claims from previous participants or Dr X who nods sagely in agreement with the new technique, while undoubtedly receiving a handsome "appearance" fee. Yet when it comes to most things in life that we want to be certain of we rely on scientific proof. We rely on researchers who publish their findings in journals with incomprehensible names under titles full of even more confusing words. Proper scientific research that appears in peer-reviewed journals from recognized universities is the proof that we trust. Yet, amazingly we forget this when we desperately reach for another "miracle cure".

However, hidden within these musty, complex journals are thousands of proofs showing without doubt, what the most effective method for weight loss. Yet, sadly because we don't read these journals - unless you're a researcher - most people never get to find out what has been discovered. And so we continue to get our scientific "proofs" from TV commercials and website adverts.

If you are so inclined go and visit Google Scholar and search for "running promotes weight loss" and you will find all the proof you want. However, here are some examples of the amazing research that is hidden in these journals.

Research carried out at Berkley University found that the more weight you have to lose and the more you want to lose that weight, the better running is for you. The researchers found that “running promotes the greatest weight loss specifically in those individuals who have the most to gain from losing weight”.

In other research, Freeman and Janssen found that cardiovascular exercise like running is so effective at reducing weight loss it can be used without changing your eating habits and you’ll still lose weight. Now how many times have we heard this claim from magic pills and berries. Yet it is scientifically supported when it comes to running.

But there’s more! Research has found that running results in boosting your metabolism for up to 48 hours. That means that even when you stop running, your body keeps on running for nearly another two days. Dr. T Thomas found that runners burned 600-700 calories during an hour of running and then about 15% more calories than they normally would have during the next 48 hours. So even while you’re sleeping, watching TV, or at work, your metabolism is still out on a run and you’re losing weight!

And it’s easy! To keep your metabolism at it’s peak you only need to run every other day – and that’s exactly the easy plan behind Running Easy. In fact you only need to Run Easy just 3 times a week and you can enjoy the scientifically proven most effective, sustainable weight loss approach.

Find out about the other amazing scientific proofs associated with running - treating depression, treating ADHD, decreased chance of dying from all diseases, increased brain power and more. Go here and grab your free "10 Miracles of Running as Proved by Science", it's AMAZING - http://www.running-beginner.com

Research Sources
- P T Williams, Vigorous exercise and the population distribution of body weight, International Journal of Obesity (2004) 28, 120–128
- Ross, R., Freeman, J. A., & Janssen, I. (2000). Exercise alone is an effective strategy for reducing obesity and related comorbidities. Exercise and Sport Science Reviews, Vol. 28, No. 4, pp. 165-170.
- Tom R. Thomas, Ph.D., University of Missouri

2011-01-12T06:52:00.001-08:00

Excited to be writing a weekly blog for Runner's World about journey to Comrades 2011

10 Miracles of Running - According to Science

2011-01-11T22:44:00.001-08:00

If you want to lose weight, get fit, stay healthy and feel great then you need to discover the lost art of running. Every year thousands of "new" schemes are launched that claim to miraculously transfer you from the overweight, tired, sickly old-you to the miraculous new you. Yet most of these schemes, besides draining more fat from your wallet than your waist, are not supported by science. They are normally supported by the glowing testimonials of other "big losers". Yet what they fail to show is how these glowing, smiling, slim, healthy-looking people appear 6 months or 2 years later...when the hype is over and the ad revenue all spent. The bottom line is that any successful approach to weight loss has to be a "lifestyle approach".

If the approach is not natural, like gyrating your body on a special machine, it will eventually fail.
If the approach is not easy, like having to go to a gym every day, it will eventually fail.
If the approach is not fun, like spending hours indoors on a stationary bike, it will eventually fail.

A lifestyle approach to losing weight, getting fit, staying healthy, and feeling great must be natural, easy and fun.

Running is the most tried-and-tested and effective approach to enabling people to lose weight, stay healthy, look good and feel great of all time. While other fads come and go, since the dawn of civilization, running has been used. Humans are designed to run - yet sadly the approach that worked for thousands of years has been lost. It's been lost in competition, "trying harder", "no pain no gain" distortions. The result is that the secret of the most effective, most time-tested approach has been lost. Yet an overwhelming amount of scientific research (see http://ping.fm/9dLK9) is proving that the lost art of Running Easy is the ultimate approach to a healthy, energized and long life.

The natural art of running has been lost in our modern climate of competition, getting ahead by putting others down, and trying harder. For thousands of years people ran just for the sake of it. They ran to get from one place to another. They ran to bring a message to someone. They ran for the pure pleasure of it. And in this was the art of running. Running that was a natural and easy part of life - running that brought health, fitness and energy as naturally as breathing brings air and life. Rediscovering this approach to running is not only energizing, but is also fun and natural.

It's all about Running Easy not running hard. It's about "trying easier" not "trying harder". It's about running because we love it not because we have to. It's about walking before you are tired not because you are tired. It's about running for an enjoyable time not a fast time. When these principles of Running Easy are discovered, running becomes a lifestyle. And when running becomes a lifestyle, the full benefits of running are experienced and enjoyed.

Go here to grab an amazing report on the 10 scientifically proven miracles of running - http://ping.fm/CncFT

I don't do mornings, especially on holiday

2011-01-04T09:08:00.001-08:00

There are loads of things that I really enjoy...sushi, hiking, technology, wine...and on and on the list can go. But there is one thing that will never be in this list - getting up early! "Hey Craig, don't you want to come along and see the amazing sunrise", are words that sometimes shatter my satiating slumber. And my reply is mostly the same, in some grumpy, slurred voice, "Take a photo and I'll look at that". I just love kids school holidays. The bliss of being able to sleep in until my body says, "OK dude, we're all done here." And so, there is no worse thing than suggesting, in the midst of a holiday, that I should participate in an activity prior to my natural emergence from blissful sleep.

Yet here I was, 6am and my eyes sprung open. Sleep had been vanquished, and two circles installed for eyes. I was awake, and felt awake. Outside a heavy misty cloud cover shrouded the land, adding a dampness to everything. I was keen, excited, to be out there. What enchantment had befallen me? Only one thing could draw me from my precious sombulant state, the prospect of a run. Not just any run, the first of the new year, in the beautiful mountains.

To the non-runner this sounds absolutely crazy! But for those who know, for those who have experienced it, there is nothing like an early morning run, in a beautiful place. The invigoration, the beauty, the energy is beyond words.

The run starts with a soft caress as we descend from our holiday home into the valley below for about 1km. Gently the last vestiges of sleep are erased as fresh air coarses through lungs, and the silent slap of feet on the road is all that disturbs the morning beauty. Birds busily sing their greeting as they prepare for the day below a thick cloud descending from the mountain ahead.

Then, all of a suddden, with little introduction, the run asserts itself, lest the partially entranced runner take the journey for granted. A huge hill suddenly looms menacingly in front of us, as the road snakes up and up, to be lost in the clouds above. In no time the only sound seems to be the bellows of some steam engine, as lungs frantically gasp for air, which seems to be at a premium in this mountain paradise.

Before any real steam is produced we change gear to a brisk walk. This is what makes Running Easy so awesome. The hill is relentless, climbing kilometer after kilometer up into the clouds. Walking and running, the cool mist caresses our bodies, and dampens the sound, leaving us in a strange dream space. Maybe I haven't woken up...but the salty sweat trickling down my face asserts otherwise.

The road finally reaches it's end, 8 kilometers later as it enters the National Parks Board. The mountains are still wearing their white night clothes, yet their imposing majesty is palpable nonetheless. Briefly, we savor a bottle of water, before turning around and heading home.

Homeward bound the journey feels like a surreal flight. The mist is still thick as it dances around us. As the road plummets into the valley below, it seems as though we are magically carried along. Cool air, soft light, cotton-muffled sounds weave a trance as the landscape flows by. This is a dream...I'm certain...but the best type of dream, a waking dream. This is why I run...even if I must get up early...to be alive, so very alive!

Yours in Running Easy
Craig

New YOUs Challenge

2010-12-30T23:52:00.001-08:00

"Happy New Year"

And with all of the joy, comes our new found resolve to achieve great things. Lose weight, get fit, make money, find the perfect mate...and on and on it goes. We hear a lot about "New Year's Resolutions". I wonder why we never hear about "New Month's Resolutions" or "New Week's Resolutions" or even "New Day's Resolutions". I suppose it is because we only make one attempt a year at trying to achieve our goals.

Yet, if you are vaguely human, then you probably have abandoned your New Year's Resolution before the end of Jan. That gives you 11 months to ponder what went wrong before the next year.

What is it about us that we cant keep up with our plans? Why can't we keep up with our great ambitions? There are 3 Ps that are vital to achieving our New Year's Resolutions - Passion, Purpose, and Path.

On Jan 1 we have a Passion. Maybe as a result of the hangover from the New Year's Eve party...or the extra flab still clinging tenaciously to us from the previous year...but whatever it is we have a passion to achieve our goal.

Next there is the Purpose...the goal, the result we want. We can see it. We can see our new toned form, our fit bod. We know exactly what it is.

But alas, it is the last P...Path that is most times missing. You can have all the Passion (push), all the Purpose (pull) but without the Path - the pipe between push and pull, we never get there.

So, forget the New Year's Resolution - I'm challenging you to a "New YOUs Resolution". This is much more fun, and something you WILL achieve.

Pop in here - http://ping.fm/pKuZg - and sign up. This is something YOU will achieve and the rewards include - great bod, improved health, more wealth...OK, all sounds too good to be true. Well, try the challenge...it's FREE so you have nothing to lose...

Go to http://ping.fm/DAckZ Now and join the New YOUs Resolution Challenge!

2010-12-30T23:31:00.001-08:00

If you are a runner with an iPhone then get best running app, RunKeeper Pro for FREE (usually $10). Special Ends Soon - http://goo.gl/RxeRhl

2010-12-23T22:40:00.001-08:00

Just did a great run in the Berg. Mountains are awesome and weather great. LIFE+

Science shows how to shed festive fat

2010-12-17T04:54:00.001-08:00

It's the festive season, and while wallets wane, waists weight! It's just all that fatty, rich...and really tasty food, that we can't do without. But is there any hope, or should we simply resign ourselves to entering the new year with more of us than last year?

The good news is that a study reported on in the Journal of Physiology, found interesting results. They tested 3 groups of eager eaters, by feeding them Fine Fatty Festive Fare (even prior to the season) for 6 weeks.

Group 1 - Feast and NO Exercise. Well, as you can imagine this group of indulgers found themselves rotundly swelled gaining 3kg (6lbs) after just 6 weeks. That's like strapping 6 bricks of butter to your waste...or butt!

Group 2 - Feast and then Exercise. After chomping down their fine fare they went out for a run or cycle. This group alas, also swelled up, but only by 1.5kg (3lbs)...that's only 3 bricks of butter...not too bad...butt....

Group 3 - Exercise then Feast. This group ran (or cycled) before sinking their teeth into their fatty fare. And after 6 weeks of feasting...they had not gained any weight!

Quite simply, exercise increases metabolic rate (that important furnace needed to burn the excess food). So even though the exercise is over and we're feasting, the metabolic furnace is operating in hyperdrive and burning as quick as you put it in.

So, get out and do an early morning run, and you'll not only enjoy your meal more, you'll be able to enjoy more of your meal...no if's or butts!

www.runningeasy.com

Source : http://ping.fm/W61pf

Not always as planned - but better

2010-09-20T07:14:00.001-07:00

Things don't always turn out as planned...sometimes they turn out even better.

We have a group of runners who we are helping to run their first marathon in November. As part of the program we have decided to to do some of our long runs together. And the first one was to be this Sunday, where we joined an official 15km race. So, with sleep glued eyes - not having had to rise at the unearthly running hour since Comrades in May, we set off to meet everyone. Nothing quite like a pink sky heralding the arrival of the dozy sun as you make your way to the start of the race at 5:25am.

We were somewhat surprised by the few cars - but then I reasoned that maybe it was just not a popular race, as I slipped into a nice close parking. We easily found the registration table and within minutes had paid and were contemplating the start.

Until...that is, someone mentioned that the race was no longer starting at 6am but at 7am! With kids slumbering at home expecting our return at 8am, this would not do. So after some hasty discussion, and refunds we set off on our own 15km race.

We started with some grumbles about how this could have happened, how life was not fair, how if we ran the world it would all be right, as the orange sun welcomed us to the day. We followed the race course - sans drinks - but what an awesome run it was.

There were not jostling people, or offensive winds (all a real part sometimes of running) - it was just our group of 6. And what fun we had. As we returned to the stadium the back markers of the race were still setting forth, and we with grins painted on our faces reflecting that this was much better than what we had planned.

Why do I get nauseous after a long run?

2010-09-14T23:03:00.001-07:00

The following article from Runners World is very interesting regarding this question.

8 Why do I feel nauseated after a long run?
You put in 18 miles to be able to eat a burrito, not to feel pukey thinking about one. Blame the decreased appetite on chemistry; a 2008 study published in the American Journal of Physiology found that a 60-minute session of treadmill running increased the amount of the gut hormone peptide YY, an appetite suppressant, and suppressed acylated ghrelin, an appetite stimulant. Full-on nausea? "There's a good probability you haven't fueled properly during the run," says Ilana Katz, M.S., R.D., C.S.S.D., a sports nutritionist in Atlanta. A lack of fuel in your body sends it into a stressed mode, that fight-or-flight mentality where survivalâ€”not eating rice, beans, and guacâ€”is key.
Running Rx Try to prevent the problem by taking in about 60 grams of carbs per hour, either through a sports drink, gel, or regular food during your run. "The body can process about one gram of carbs per minute," says Katz. Postrun, try to knock back something easy, like a recovery drink, within 30 minutes. If you can't eat right away, don't worry too much. "Appetite loss is typically short-lived," says Katz. "Within an hour or two, suddenly you'll have a major one."

Source - http://ping.fm/D64k6

2010-09-02T00:37:00.001-07:00

Comrades 2011 entries open from 1/09 to 30/11 or when 18000 reached. Enter @ www.comrades.com. Last year final 5000 spaces went in 40 hours!

Comrades 2011

2010-09-02T00:34:00.001-07:00

The dust has hardly settled on Comrades 2010 and Comrades 2011 entries are open. In fact if I look down at my toes as I type this, the reminder of the epic 89km journey at the end of May are still visible. Two toenails have leaped off and there are at least another two hanging toenaciously on in a futile attempt to cling to life.

And yet now entries for Comrades 2011 have been opened. Last year was a huge success with nearly 20,000 people running the 89km epic ultra marathon form Pietermaritzburg to Durban. And what a race it was. The weather was perfect - cool but not wet. The support as usual lined nearly the entire 89km route. The organisation was smooth. The comradeship (which is what it is about after all) was epic. It's an epic event, that requires and epic effort, but you are rewarded with the most unbelievable feeling when you enter the stadium. Having now completed 5 Comrades (nothing compared to some who have done 40+), I am still blown away by the feeling of running into the stadium. The cheering, the music, the smiles, the surge of emotion makes many a man cry with joy.

And so now Comrades 2011 entries are open. This year it works slightly different to last year with entries being open to everyone (not just previous finishers first). Anyone from South Africa or Internationally can enter, even before qualifying. HOWEVER entries close on the end of November or as soon as 18,000 entries are received. And remember last year? The 5,000 spaces that went in 40 hours. SO DO NOT WAIT!

So, if you are even vaguely considering doing Comrades next year, then enter - they will not open extra spaces, even if you do the haka mixed with a moon walk in nothing but your skin!

So go here (http://ping.fm/t6NmR) now and enter or visit their website (http://www.comrades.com) - BUT don't wait till tomorrow - remember tomorrow all beers are free...but that is tomorrow, tomorrow...

See you on the road...and hopefully in Comrades 2011 - the most epic race on the planet!

Yours in Running Easy...
Craig

Don't drink Gatorade unless you're a marathoner

2010-07-26T23:46:00.001-07:00

It is amazing how quickly every man and his dog grab sports products. Maybe by buying the sports product the sedentary person feels more sporty. I suppose it is somewhat akin to the aged, bald person (not that I have issue with baldness...or age) buying the sport coupe in the hope that it makes him young...I might try that yet. But buying the fancy running gear, or being seen swigging back a bottle of Gatorade as you attempt to assuage your vociferous thirst, resulting from the 1km jog...that's not good!

In fact a recent article in the LA Times (based on interviews with lab-coated people who have more titles than names) says that not only is it not good, it is bad! And that is not just because you look like an idiot, especially seeing as you have not even broken a sweat yet. The doctor professor people say these drinks are designed for marathon runners - real athletes - people who are pushing their bodies to infinity and beyond. Not for the casual stroller or short distance jogger.

Hey, that does not mean strolling and jogging aren't good - they are awesome. In fact that is how any marathon runner had to start. But don't reach for the marathon runners Gatorade...leave that until your body needs it. You'll just over-sugar, over-salt...basically over-season your body and undo any good you had started.

So don't waste money - and don't waist bigger - drink water or run further.

Source: http://ping.fm/CL2bV

2010-03-07T23:57:00.001-08:00

Check out some live fun video feed from some crazy Running Easy'ites who did a run in a game park with lions and snakes. http://ping.fm/VyJ4l

Running Easy Tips - Episode 1 - The (s)TRAINING Program

2010-02-18T06:47:00.001-08:00

Welcome to episode 1 of the Running Easy Tips Video series. In this first episode Running Easy and Running Hard have a frank discussion about Running Hard's training program. Check it out here...and find out about the rest ;-)

http://ping.fm/XDwVz

Hey, and don't forget to subscribe to our channel so you can get the new episodes hot of the tube! - http://ping.fm/Stw0M

2010-02-18T06:44:00.001-08:00

Just released our Running Easy Tips movie - Check it out & subscribe to our channel - Enjoy & Share - http://ping.fm/ya0Ec

How To Lose Weight And Keep Eating ? Things You Need to Know!

2010-02-16T03:53:00.001-08:00

Let’s face it if we could find a way of losing weight without starving yourself to death or having to deny you the occasional sweet treat or sumptuous meal we would all jump at it. Well the good news is there is. Did you know that Running is the number one exercise for losing weight effectively? The reason most aspiring weight loss candidates do not jump at the thought of starting a running program is they have never been taught or shared the secret of running easy. That is running in such a way that it is always enjoyable, easy and fun

100 000’s of runners in the world have discovered this secret and are enjoying the benefits of running in order to lose weight – and what a way to lose weight. Not only can you lose weight, but you can also enjoy your food, enjoy the process of losing weight, plus keep it up for years. It’s not about tiny weighed portions of lettuce and cucumber for dinner after the somewhat scant lunch of watercress and broccoli. It’s about eating what you enjoy (within reason) and relishing in the experience of losing weight while seeing the sites and sounds of your neighborhood.

The results of a poll conducted by Runner’s World showed that while a lot of people keep running in order to control their weight, many more run because of the way it makes them feel.

What helps you stick to your running routine?
• My training partners 12.1%
• Fear of weight-gain 15.5%
• Having a goal race to train for 35.3%
• The way it makes me feel 37.1%
(Source: Runner’s World)

This is the great benefit of running. The longer we run the more your body turns to fat. So those long slow runs are slowly eating away those unwanted fat reserves.
However, not only does running help us control weight it also makes a feel good about ourselves. We feel fitter, we achieve greater things, we spend more time outdoors, we think more, we chat more….we get a lot more while losing a lot more.

Beginner Running ? How much Carbohydrates Do I Need to Take Every Hour When Training ?

2010-02-16T03:52:00.001-08:00

Our Bodies need fuel to move. When you start a running or marathon training program it is important to make sure you keep your body well supplied with the right type of carbohydrates in order to ensure sustained energy and running enjoyment. When your body runs out of fuel, you will simply “.hit the wall”. Which means dramatically reduced energy levels and muscle strength as your body will start seeing it is low on supply and reserve all available fuel to keep you vital body functions working. i.e. to keep you alive!
Typically the best type of carbohydrates used by runners are energy drinks or gels as these give a quick release of carbohydrates to the body.

Consuming carbohydrates in a sports drink or energy gel while running decreases reliance on muscle glycogen stores, thus conserving them. This is important as the run gets longer, as running out of Glycogen means no fuel to produce ATP (Adenosine triphosphate). All muscle movement requires this special fuel. No ATP, no movement! It’s as simple as that which means...well it means it’s not going to be fun.

Typically, once you have been running longer than an hour your body starts to use up its Glycogen stores. Taking 30-60g of carbohydrates every hour after your first hour, will help improve your strength and endurance. Consuming carbohydrates immediately after running also results in more rapid glycogen replenishment than does waiting to consume carbohydrates. So grab a sports drink as soon as you finish and you’ll keep your glycogen levels up.

It’s amazing how little many runners or joggers know about their bodies needs when embarking on a running training program. Simply getting the right advice will ensure you not only keep your body healthy and injury free. It will also ensure your running or marathon training is both fun and enjoyable.

10 Scientific proofs why Running Easy is the No. 1 Lifetime Exercise of Choice

2010-02-03T00:35:00.001-08:00

If you want to lose weight, get fit, stay healthy and feel great then you need to listen to science. Every year thousands of “new” schemes are launched that claim to miraculously transfer you from the overweight, tired, sickly old-you to the miraculous new you. Yet most of these schemes, besides draining more fat from your wallet than your waist, are not supported by science. They are normally supported by the glowing testimonials of other “big losers”. Yet what they fail to show is how these glowing, smiling, slim, healthy-looking people appear 6 months or 1 year later…when the hype is over and the ad revenue all spent. The bottom line is that any successful approach to weight loss has to be a “lifestyle approach”.

If the approach is not natural, like gyrating your body on a special machine, it will eventually fail.
If the approach is not easy, like having to go to a gym every day, it will eventually fail.
If the approach is not fun, like spending hours indoors on a stationary bike, it will eventually fail.

A lifestyle approach to losing weight, getting fit, staying healthy, and feeling great must be natural, easy and fun. Additionally it should also be scientifically proven. Is it possible to find such an approach? Yes!

Running is the most tried-and-tested and effective approach to enabling people to lose weight, stay healthy, look good and feel great of all time. While other fads come and go, since the dawn of civilization, running has been used. Humans are designed to run – yet sadly the approach that worked for thousands of years has been lost. It’s been lost in competition, “trying harder”, “no pain no gain” distortions. The result is that the secret of the most effective, most time-tested approach has been lost. Yet an overwhelming amount of scientific research is proving that the lost art of Running Easy is the ultimate approach to a healthy, energized and long life.

We'll let science prove it. Watch this spot as we share the science of the art of running. It will change your life.

Running in South Africa - You gotta love it

2010-02-02T06:46:00.001-08:00

There's a faint pink hue in the sky but otherwise it's still dark. Yet in this inky darkness a coalescing stream of cars flows with purpose. Soon orange spotlights and the bubbling chatter of nearly 2000 runners crowds out the darkness - a fusion of age, race, gender, social status and skill. They talk easily, merrily as the announcer’s instructions roll over the crowd explaining the course. Moments later the somewhat uncertain sound of South Africa's gift to music - the vuvuzela, heralds the start of the 32km race.

The huddle of runners, without pausing its conversation, flows forward like a living river eager to run its course. The rich smell of curry wafts tantalizingly in the slightly humid morning air, as the runners make their way past high-rise apartments and old 1950 houses complete with stoep, out-house and corrugated iron roof.

The jovial tide of runners suddenly swirls about as it reaches the first water table and the runner's 3 step dance ensues. Grab dangling water sachet with grateful grunt. Rip, spit, squeeze and savour plastic flavoured liquid. Toss disgorged water sachet in general direction of bin. And then the flow resumes as the bubbling river of runners flows over hills and plummets through valleys.

The friendly spirit sees Marshall being thanked hundreds of times, as he smilingly guides the flowing mass. Soon the front runners, those works of art in motion, are seen returning - a trickle of brilliance that alters not for hill or vale. The bubbling spirit of the flowing group continues even as the warm arms of Africa's sun begin to press upon it.

Black, white, male, female, old, young - strangers on a shared journey - one people. "It's quite a tough run", the stranger says as we share a common pace, a common space for a few moments. I nod sagely, in that way only a fellow runner can do. "Ja, but it's a good training run," he says as the tide and topography separate us. "I'm doing the Postnet marathon", says another runner to his companion. "Ja that's good. I'm gonna also run Two Oceans as part of my peak week training for Comrades", he replies as they too merge into the river of runners.

"Aah, I think to myself, where else would you hear talk like this? Where else would a 32km, a marathon, an ultra marathon, be a training run? Where else does the vuvuzela start a race? Where else do so many races, so many faces smile and talk and journey together?

The unrelenting passion of the announcers voice heralds the end. A welcome, warming, wonderful sound. I collect my spot-the-shirt-beneath-the-adverts t-shirt as I let the laughter, the chatter, the camaraderie of my fellow runners wash over me. Aah, running in South Africa, you gotta love it!

Yours in running easy
Craig Blewett
(after running the SparkPort 32km Challenge on Sunday)

REMEMBER to get your FREE marathon book @ http://ping.fm/sdqVA

(c) Copyright, www.runningeasy.com

2010-02-01T05:05:00.001-08:00

Wow - as predicted - the final Comrades spaces were gone in just 4 minutes. Some of our Running Easy members tried to get a place but sadly missed out, even though they were 4th in the line. Oh, well there are loads of other great races in SA - especially the 56km Two Oceans Marathon.

So the Comrades Marathon is now officially (again) closed. There are now about 22,000 runners registered with thousands more disappointed.

Whether running or not 2010 is off to an exciting start. We got to enjoy an awesome 32km run yesterday morning. It was a double lap but the course meandered up and down giving a great blend of experiences. Thankfully we were done before the 30+ sun really started making its presence felt.

You just gotta love this time of year...

Yours in running easy
Craig

2010-01-28T00:15:00.001-08:00

Hey - check out this great article on some useful (finally) FAT LOSS tips - http://bit.ly/FATLOSS

2010 runs off quickly...

2010-01-14T23:25:00.001-08:00

Hey Everyone,

Well 2010 is off to a running start with lots of running already happening. There is a great group of Running Easy members training for the Canberra marathon (see http://ping.fm/7K9D9) and here in South Africa the excitement for Comrades 2010 is big.

2010 is a big year in SA with the soccer world cup in June, but most runners are already getting well into their Comrades training.

We're spoilt for races to run as there is a marathon or half marathon nearly every single weekend within a few kms of where we stay in Durban. We'll be putting out our Comrades program soon for those who want to join us.

REMINDER - If you did not get into Comrades 2010 remember that there is one more opportunity to snap up one of the final 2000 spaces. Here's the official notice of what to do -

The CMA Board has decided to reopen entries for a limited number of 2,000 additional entries only. Entries will open on Saturday, 30 January 2010 and will ONLY be accepted at Mr Price Stores countrywide. Entries will close as soon as 2,000 entries have been received.
In order to work on a fair “first come first serve” basis, NO FAX, POSTAL OR ONLINE ENTRIES WILL BE ACCEPTED. Entries will also not be taken at Comrades House in Pietermaritzburg. The CMA therefore appeals to those runners who still wish to enter for the 2010 Comrades Marathon, to make sure that they are at a Mr Price early on Saturday, 30 January 2010.

So it's getting close - put it in your diary and get to your local Mr Price (if you live in SA) and be their early as I'm predicting they will all be gone within 15 minutes!

Finally a reminder of the special for all our Running Easy readers - You can get the Complete Running Easy Marathon Course, and 400 pg Running Easy Marathon book for free here. Get it here NOW - http://bit.ly/FREEbook

We look forward to an awesome 2010, and hope you enjoy your running easy!

Craig & Nicky

Hot...very hot

2009-12-22T02:38:00.001-08:00

The weather this summer has been very un-summery. We have had weeks and weeks of rain on the east coast of South Africa. Normally at this time of the year, as we near Christmas, we are sweltering in our tropical climate. We'd normally recline under a tree waiting for a gentle but balmy wind to re-align the sweat beads adorning our bodies. But this year has been positively British! Rain...and more rain.

However betwixt all of this, the odd memory of summer emerges - and we are all of a sudden treated to a sticky, humid 30C+ day. Today was one of those days.

The deep blue African sky is presided over by a glowing hot sun that seems to have awakened the earth below. Birds sing, butterflies dance on the warm thermals, and the iconic summer holiday "Christmas beetles" screech their song of joy.

And in this - we decide to go for a run. Now the first lesson is that if you are going to run on a hot day - do it early...Yeah, but it's holidays and sleeping in is part of the reward. So we finally hit the road at about 8:30am.

By this time the sun is well on its way to making its presence felt, and the heat is beginning to rise from the hot road surfaces. It's like be slowly roasted in a convection oven. But, nonetheless, in our eagerness to stem the broadening tide of the Christmas Girth, we set out.

The first 50 meters were not too bad - but by then we were hot - very hot. And then it was time for lessons. We have just completed, only about 4 weeks ago a marathon - so fitness should be no problem - but heat is.

As we set out with noble intentions of running 15kms - we soon discovered the wisdom of the Running Easy approach...an approach that enables us to run whenever and however we want. Our 15kms became 11kms and our normal 6:15 min/km became 7 min/km.

We needed this reminder - it's all about "Try Easier". The marvel of following an approach that says - "run within yourself", "run how you feel", "try easier not harder" - means you can adjust. You can run on hot days or cold days. You can run long distances or shorter distances. You can run fast or slow. It's because you are listening to your body.

So we walked the hills we'd normally run - we shortened the distance we'd planned- we ran slower than we normally would...just because we can.

And so even although it was so hot, we still had a great time - we still returned having loved our run.

So always remember - listen to your body - it knows what is best. Run so you love it, and you'll find that you love to run!

Yours in running easy
Craig

Get your free Running Easy book at http://bit.ly/FREEcourse

Have to...Love to

2009-12-02T23:12:00.001-08:00

Nicky and I have just returned from an exhilarating 5km run in the rain. And while we were out there it struck me that we just love to run....

There are two key reasons people do things in life - have to or love to. This applies to everything from religion to sport.

When it comes to exercise, many people do it because they have to. The doctor has told them they only have 53.5 days to live unless they get fitter. Or their jeans have just split again courtesy of the over-ample waist. Whatever the reason, many people decide to take up running because they have to.

However, the problem with this approach is that it is not sustainable. Or if it is sustained it is with much anguish, determination and gritted teeth. Typically the slightest excuse is enough to abandon the running and revert to the old, more "pleasant" sedentary ways.

But when people are engaged in something they Love to do, it's totally different. You do not need to be encouraged to go out and watch a movie if you love to do it. There is no teeth gritting to go out and enjoy a sumptuous meal if you love your food. It's easy - because you love it.

So when it comes to running the most important thing is that you love to do it! But sadly many people approach it from the wrong way. I have to lose weight. I have to run faster. I have to get a Personal Best. I have to sweat more...no you don't!

The joy of the Running Easy approach is that you run because you love to. And why is it a joy? Because its not about trying harder - but trying easier. It's not about gritted teeth its about relaxed flow. Its not about your Personal Best time its about your best personal time.

So change your approach - learn to run easy and you'll find that you love to run. And if you love to run, you'll reach all your dreams and goals.

You have to love to!

For a Free 400pg book and Course on Running see http://bit.ly/FREEcourse

2009-11-29T10:05:00.001-08:00

Hey, See This! FREE Running course (only for Dec 09) Incl. 400pg book. The most FUN way to get FIT. See http://bit.ly/FREEcourse

2009-09-01T01:52:00.001-07:00

If you're starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can't lose.

Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion

Running the Easy way go to http://ping.fm/PwoSe

2009-08-15T04:58:00.001-07:00

21 years of research by Standford Uni with 440 participants proves running cuts risk of death

2009-08-14T12:04:00.001-07:00

"Laughter is a form of internal jogging.It moves your internal organs around.It enhances respiration. It's an igniter of great expectations"

2009-08-14T01:55:00.001-07:00

Jogging is very beneficial. It's good for your legs & your feet. It's also very good for the ground. It makes it feel needed.~Charles Schulz

2009-08-12T02:26:00.001-07:00

Wow! 21 year research by Standford with 440 participants proves running cuts risk of death and disability by 40%s

10 reasons why women should run

2009-08-11T01:47:00.001-07:00

1. Running is the most efficient path to cardiovascular fitness . 30 minutes a day, four days a week will lead to a high level of fitness in the shortest possible time. Studies have shown that regular running can also reduce the risk of osteoporosis, breast cancer and diabetes and cut the risk of a heart attack in half for post-menopausal women.
2. Running is the most accessible of aerobic sports. No matter where you live an ideal area for running is almost always close by. There's no need to splash out on expensive membership fees, you don't need a team to participate and you don't need to worry about technical equipment.
3. Running is cheap and easy to learn. All you need is a good pair of running shoes and decent clothing. There's even specially designed bras available for your comfort.
4. Running is the best method of stress reduction on the market. With more and more women taking on professional and senior roles within companies, 30 minutes of running works wonders in decreasing the stresses of the day.
5. Running can help ease women's menstrual tension.
6. Running is an excellent component of any weight control programme.
7. Running is a flexible method of training. You can run at your own pace, with or without company, at whatever time of day that suits you.
8. Running increases your overall sense of well-being. Fitness, self-esteem and confidence all increase with exercise.
9. Running is for families and individuals of all ages. There are running programmes for kids, women-only races and events for families. You can even run with your babies thanks to the baby jogger!
10. Running is a great social activity. Millions of people already run for health, fun, fitness and competition and there are running clubs in almost every community in the country.

Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you achieve your goal successfully. If you looking for running advice for beginners from running your 1st 5k to running your 1st Marathon visit them at http://ping.fm/xSW19

Running Gear - Did you Know Your Running Shoe Size is Different to Your Normal Shoe Size

2009-08-07T01:17:00.001-07:00

This is something that people often make a mistake with. Choosing a running shoe size is not the same as choosing a normal pair of shoes. Typically the rule of thumb is that you should choose a pair of shoes that is between 1 and 2 sizes larger than your normal shoe size. The reason for this is that when you run longer distances your feet expand and you do not want your toes to start hitting the front of your shoe. Also when you run downhills there is a tendency for your toes to hit the front of the shoe. Again, this is not a real issue when you are only running a few kilometers, but it will hurt after several hours.

Making sure you selected the correct running shoe
When you think you have found the correct pair of running shoes for your running style, try them on. Then force your foot to the back of the shoe and make sure there is at least a thumb-width gap ("rule of thumb") between your longest toe and the front of the shoe. Note that your longest toe may not be your big toe - it just depends on what extraordinary toe configuration you were blessed with.

Make sure you put both pairs of shoes on as often one foot is slightly larger than the other. If you are happy that the shoes are the right type of shoe and the right size, you are ready to take a jog around the shop. Know for sure that if something bothers you while you take a quick jog around the shop it is going to be painful after 4 hours of running. So if there is anything you don’t like, give the shoes back and find another pair. Don't fall for the sales talk that "don't worry that will go away." Nothing goes away it just gets worse the longer you run. The reason there are so may shoe manufacturers is that different shoes suit different people. Nike, Adidas, Reebok, Saucony, Asics and on and on all produce Stability shoes, Motion control shoes and Cushioned shoes. So if one type does not feel just perfect, try another.

Shoes are not like cars - you don’t need to run them in. They will soften a little, but they are designed to feel comfortable out of the box. Do not ignore some niggling thing with the shoe, thinking it will get better. If there is anything you are not happy with rather change the shoe - it will be worth it. If however everything seems good, then you have most likely got a great pair of shoes that are going to be your friend on the journey we are going to undertake together.

Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you with your training and make your goal achievable. If you looking for running advice for beginners from 1st 5k to 1st Marathon visit them at http://ping.fm/C6Tgd

Running Gear - Running Tips for Choosing the Correct Running Shoe

2009-08-03T23:41:00.001-07:00

Choosing running shoes is not simply about choosing the one that makes you look good - as tempting as this may be for some. You will look amazing when you finish your first half or full marathon, you won’t need your shoes to make you look good! There are essentially 3 types of foot strike, and there are 3 main types of shoes .

1. Stability Shoes - These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes - These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes - These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the inefficient foot strike.

If you've finally found the pair that seems good, then you are nearly done. Make sure that the shop you are buying your shoe from has a policy to allow you to return the shoes within the next week or so if they don’t seem suitable. Take the shoes out to meet the road. As soon as you can, go out for a run with your new pair of shoes. While you are running try and be aware of how they feel. They are new so they may feel different but there should be no places that seem to rub, or strange protrusions that are poking your foot.
Most shoes should last you for about 1000km (600mi), so the pair you buy now will see you comfortably through a 5 mile, half marathon and full marathon training program

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/AraAa

How to Run so That it?s Fun, You Feel Great and You Receive Optimal Health and Fitness?

2009-07-29T23:41:00.001-07:00

It’s often quite daunting once you’ve made the decision to start running to get fit and lose some weight. There are so many running programs and advice out there you’re not quite sure which way to turn or whose advice to follow. Many running programs seem pretty full on and exhausting to follow. Don’t be surprised to find programs that have your running six days a week with cross training in between. And you thought getting fit was going to be easy. But don’t despair. You have made the right decision, it’s important to follow the right program depending on what your goal is.
There are two camps when it comes to running - Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests and trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration and trying easier.

A runner who runs easy is someone who runs because it is a lifestyle choice. A runner runs because they enjoy it, they enjoy feeling fit, they enjoy being outdoors, they love the endorphin rush running gives them, they love the exhilaration, they enjoy the camaraderie, and the bottom line is they just love it. A runner who runs easy unlike a racer is not concerned with how fast they went, or whom they beat or what their pace was - the thrill and exhilaration is simply running. It's about running easy.

So, what is the Running Easy philosophy?
The most fundamental principle of the Running Easy approach is-
Throw away your watch
Hold on, before you toss that expensive watch away! You can have a watch, however the important thing is to not worry about time. When you run easy you are not concerned about how fast you run, what your pace is etc. This is the most fundamental principle of a runner, as compared to a racer. You have to forget about time. The only time you are interested in is a Fun Time.
And the magical thing is when you run at a pace that is easy and manageable for you, this is the perfect pace for achieving optimal health, weight loss, and fitness and for feeling good. So running easy is an all round winning formula!

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/zic3o

Half or Full Marathon Training - Are you Following a Running Program With Your Running and Training Philosophy

2009-07-29T00:38:00.001-07:00

There are two camps when training for your 1st half or full marathon - Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests, trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration, trying easier.

As you can see there is a fundamental difference in these two approaches. And the different philosophies result in fundamental differences in the approach to running .

Most running programs are actually racing programs designed by racers. You will often find that top athletes have designed them, and what is the common factor of top athletes? Time. They are top because they were the best. They ran the fastest, they had the best time. And so this philosophy pervades all of their advice, all of their training programs. The training program will have sections dealing with "pace", "improving your speed", "achieving your personal best", "racing faster", "speed work", "fartleks" (yeah we know that sounds bad but it is a real running term that means speed play).

But there is another way and another philosophy and its called running easy. This is different to racers and it is also different to jogging, which if you training for a half or full marathon you move beyond. Jogging is what you see people doing at the park with the dog. Joggers are those people who casually toy with running. They run a few kilometers every now and then, but nothing more than that. Often they know very little about running, and in fact often spend most of their life struggling to develop the core cardio fitness and never moving beyond that zone. However once you start training for your 1st half or full marathon you are no longer a jogger - you are now a runner.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/s3s61

Running or Jogging: Why Its Easier for a Fit Person to Run a Marathon than an Unfit Person to Run 1km.

2009-07-27T23:36:00.001-07:00

There are 2 main parts to fitness - well actually there are 5 parts - Cardiorespiratory, Muscular strength, Muscular endurance, Physical flexibility, Body composition - but we need to keep this simple and useful. You're not going to be jogging along the road thinking about the crossover point between your cardiorespiratory gain and body composition. More likely you're puffing and wheezing and got sore muscles. But you could simplify it down to two elements;
- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.

Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!" The hardest part of training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardio fitness required by most marathon training programs issues will be minimal.
By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/Wn4AH

Running Qoute

2009-07-27T02:56:00.001-07:00

Remember that if you don't go to the starting line, you will never view the whole course with all its possibilities. And you will certainly never see the glories of the finish line.

Amby Burfoot, The Runner's Guide to the Meaning of Life
I Can Run A Marathon is a free social running network that has forums for questions and answers, running tips, your own personal page, a free 5 km(3 mile) training program and much more
Subscribe at http://ping.fm/zTbY9

Running and Jogging - How Does your Body get Fit When Training ?

2009-07-27T02:08:00.001-07:00

When training for a 5 mile, half or full marathon our bodies gradually get fitter and fitter until we ready to reach our goal. However to achieve optimal fitness our bodies need rest. Exercise (exertion) needs to be balanced with rest. This includes good sleep patterns plus days of less (or no) exercise.

It is during the rest days that the body recharges, repairs and heals itself. Typically, this repair is not simply to restore the body to its former state but to move it to an even stronger state. Our bodies are absolutely amazing. Once our body is put under strain it says "What! What was that all about? You must be kidding me. That pain, that panting. You sure gave me a good whipping." And so our amazing bodies get to work to repair the damage. But not only do they repair the damage, they also don’t want to go through that experience again so they say "Right cells....this body owner sure gave it to us. Well, we're not going to be caught off guard like that again. We need extra reinforcements. We need stronger muscles. Bigger heart....Go do it!"
And that is exactly what happens. The heart gets stronger, the muscles get stronger - you get fitter. And so fitness develops during these rest periods.

So would running only 4 times a week be enough in order to successfully complete a 5 mile, half or full Marathon?
The answer is a resounding Yes! As this allows you one day off after each day of exercise to rest, recover, grow stronger - to get FIT! Four day programs are designed to give you the optimal balance between developing your cardio fitness and structural fitness.
Especially when you train for your marathon using a “Running Easy” approach.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/R1J9K

Marathon Running ? Running your 1st Marathon, Make This Your Goal and Achieve the Extraordinary

2009-07-24T03:32:00.001-07:00

"Well done on completing your first Marathon!" words that to many seem like a distant dream, a far-off vision, but once you have made a decision to run a marathon. You have joined a program. You have joined a group of people who are all determined to try and reach the same goal your vision becomes a reality

Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!

Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.
As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you
www.icanrunamarathon.com

2009-07-10T01:45:00.001-07:00

I've just enjoyed a great cross-country skiing experience without snow :-) That's what it's like when you focus on gliding when you run - http://ping.fm/UXaVK

Running Easy - A Fun Approach

2009-07-09T11:09:00.001-07:00

It's a different approach, and it's called "Running Easy". Our whole philosophy is around "Running Easy", and central to this is that it is all about having a fun time - something that is not usually associated with running and getting fit.

Most running programs are about Running Hard - hurting your body so you can get fit. It's the old adage "No Pain No Gain". Unfortunately these programs are physically and psychologically traumatizing. After seeing that you need to run 15 times a week, cross train an additional 37 times and then do hill training, temp training, fartleks and other rude sounding things - it is little wonder people either give up or head to the psychiatrist for PRSD (post reading-fitness-program stress disorder).

Running Easy is all about running easy- it's about running in the zone where both your body and mind are happy. Besides the science which proves that this is the only zone where you lose weight, get fit, increase immunity and experience the runners high - it is also the best approach to keeping up with your fitness. Most people drop out of running programs or fitness programs because the only reason they're doing them is to lose weight or get fitter. But when the program itself is fun, enjoyable, makes you feel fantastic PLUS you get fit, lose weight, get healthier and feel great - then you'd never give it up.

It's sort of like the pizza and movie program of fitness. Imagine if eating pizzas and watching movies also made you fit, healthy, and slimmer. Well - it doesn't but Running Easy does. Once you get into it, understand the philosophy and approach, we guarantee you'll enjoy it more than pizzas and movies. You'll love your running, and the fitness, weight loss, health improvement and great feeling will just be extras! Now that is something to look forward to.

So, if you are "knuckle-dragging-densely-boned" (quote from one of our members) then no worries! You can still Run Easy. First up listen to the Head Coach, and that is not us or the program, it is your body. It's the first to tell you how to train. So if you've joined this group because you're huffing, feeling overweight, getting tired etc, you are already listening to your body - the Head Coach. It's telling you it does not want to feel like this for the remaining 60 years! And I agree with your body - it is really clever.

Now as you train you need to continue to listen to it. That means that when you run, if your body screams at you, then you're Running Hard - so try Running Easy. If you start running a hill and halfway up you are panting like a Greco-Roman wrestler then listen and walk. If you are walking and feel you have extra energy then start a slow jog. That's what Running Easy is about. It's about listening to your body. It's not rocket-science, but amazingly most people don't follow this approach.

Just keep listening to the Head Coach - your body. We will be the Assistant Coach and give suggested programs, schedules, advice etc. But if the Head Coach says "too fast" then Head Coach is right.

Don't be surprised that getting fit and losing weight is "not supposed to hurt" (a surprise one member expressed). We know that most programs are based on the "no pain no gain" Running Harder approach. However with Running Easy, if you are not aching like a Burmese frog caught in the spokes of a bicycle, then something must be wrong.

Running Easy is about letting your body tell you how you're going. You slowly increase, as you feel stronger and fitter. Now, there will be some pain - your muscles will get stiff and sore as your body responds to you putting it under stress. That is part of getting fit. However if you're feeling like the Burmese frog all the time, then you're Running Hard - ease off, listen, Run Easy and you'll benefit more.

So follow the programs we suggest. Listen to your Head Coach (your body who will let you know how things are going in no uncertain terms. Running too much, and Running hard is based on pseudo-science that makes you think that running makes you fit! It doesn't. In fact when you run your body is being broken down. You get fit when you rest. Your body responds to the strain you put it under and then strengthens. So if you don't rest enough, and simply keep increasing your mileage you will break your body (and your mind) and you will get injuries, and possibly even get sick.

So follow what we say in the program. We have built in rest days and the distance goes up and down. Overall it will increase, but this is done slowly so that the Head Coach does not get upset. Watch our posts and programs as we load them here. It will transform your life as you experience the benefits of Running Easy - Fitness, Weight Loss, Improved Health, and a Great Feeling - and you'll enjoy doing it!

Look Good - Feel Great

Yours in Running Easy
Craig & Nicky

Marathon Running - The Goal is in YOUR Mind

2009-07-09T03:48:00.001-07:00

"Well done on completing your first Marathon!"

These are words that to many seem like a distant dream, a far-off vision, but once you have made a decision to run a marathon. You have joined a program. You have joined a group of people who are all determined to try and reach the same goal your vision becomes a reality

Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!

Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.

As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you.

Yours in Running Easy
Craig & Nicky
www.runningeasy.com
www.icanrunamarathon.com

2009-07-08T02:53:00.001-07:00

Running has gone beyond fitness. The jogging movement, which began as a pursuit of health, has become an experiential quest. George Sheehan

2009-07-06T12:50:00.001-07:00

In addition to the popular marathon site (www.icanrunamarathon.com) the new Running Easy site has been now launched - www.runningeasy.com

2009-07-06T01:53:00.001-07:00

New research shows that Blade Runner (who has no legs) gets no advantage with his running blades - http://ping.fm/CJ8pk

2009-06-29T09:12:00.003-07:00

Staying Alive Longer in your Running - http://www.icanrunamarathon.com/talks/900178

Staying Alive Longer

2009-06-29T09:12:00.001-07:00

If you're keen on not being run down - always (whenever possible) run facing the traffic.

If you run when it is dark or poor visibility wear light clothing, wear a reflective strip and possibly wear a flashing light.

Be careful of cars approaching from behind (when you are running on the same side as the traffic). When you're tired you tend to use your hearing rather than having to turn around. This means listening to music makes you less aware. However, if you hear a car approaching from behind, and move further off the road, be careful once it has passed of moving back to your former position, without looking, as often there is another car directly behind the first who is not expecting you to move suddenly back towards the road.

Being squashed should not be part of your training plan - rather be careful, especially when you get tired.

www.runningeasy.com

2009-06-29T07:55:00.001-07:00

"During a typical year, about 65 percent of runners suffer from serious overuse injury." Try Running Easy - www.runningeasy.com

Two Types of Fitness

2009-06-29T00:01:00.001-07:00

There are 2 main parts to fitness - well actually there are 5 parts - Cardiorespiratory, Muscular strength, Muscular endurance, Physical flexibility, Body composition - but we want to keep this simple and useful. You're not going to be jogging along the road thinking about the crossover point between your cardiorespiratory gain and body composition. More likely you're puffing and wheezing and got sore muscles. So, we're going to simplify it down to two elements;

- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.

Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.

Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.

It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a marathon!" The hardest part of your training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of our marathon program (assuming you started with the required 5km core fitness) the cardio fitness issues will be minimal.

The first phase sees you experiencing high levels of effort relating to developing cardio fitness. The second phase sees the cardio effort dropping off significantly while the strain on the structural component increases. Then finally the third phase, where the training reaches the peak weeks just prior to the taper, the strain on the structural fitness component increases the most. This is when there are lots of sore muscles, joints and others parts of your body you never knew you had.

So as you can see by the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier.

Yours in running easy....
Craig & Nicky
www.runningeasy.com

Your body remembers

2009-06-17T02:07:00.000-07:00

It is amazing how clever our body is. As we have mentioned in the marathon course, our body uses a "run-rest-repair" process. So we don't actually get fit when we are running we get fit when we rest. While we are running our body breaks down, then while we rest it repairs, but stronger than it was before. This is awesome, but also underlines the importance of rest.

Research has shown that the effect of running on our metabolism last for 48 hours. This is great because we have an increased metabolism and hence weight loss during this period. However this period is also the period where the body is running around repairing itself, while we sleep, watch TV, go to work. It's amazing - but can also be sore. The soreness we experience is this process of the body repairing and strengthening. Your body is really clever, it remembers what you did to it and it does not want to go through it again so it's going to try and make itself stronger - just in case you're crazy enough to do this again. Which of course we are :-)

However your body also remembers if you push yourself too soon after a long run. You may even feel fine, the memory of the long run faded into the pizzas and burgers of the intervening weeks. But your body remembers. I remember when we had run an ultra marathon and about 4 weeks later we went to run a marathon. Four weeks after a long run the stiffness is all a distant memory, you feel as good as new. But your body remembers. We started fine, enjoying the run - until we got to about 20kms. Then all of a sudden we felt tired, and it got worse and worse, until we crawled over the finish line. We couldn't understand it. We were fit enough - we'd run an ultra (56km) this should have been easy. But although we felt fine our body remembered the ultra too! It had not forgotten and was still busy repairing. So as soon as we hit a certain distance it threw its toys out the cot and we suddenly felt drained.

So the lesson is to make sure that you take it easy after a long run. This is not only true after running a marathon, but also your long training runs. Make sure the next day is more relaxing and the next run. This does not mean we cant push our bodies, as this is how they get stronger - but your body remembers and this memory is communicated in clear "pain" language. That is why our training program (and all good programs) have several weeks of taper to let your body repair and forget....

C:-)

Running Easy means Running Longer

2009-06-11T02:58:00.000-07:00

I's just over 2 weeks since we ran the Comrades Marathon (89km) and we are back on the road enjoying our running. Today Nicky and I dropped our car off for a service and ran back home (about 8km) along part of the final route of Comrades. The amazing thing is how good we felt, and we were again seeing that Runny Easy is the way to go.

Essentially Running Easy is a philosophy that sees the journey as more important than the destination. We run because we love being outdoors, we love feeling fit, we love seeing interesting places. Some people run merely for a destination - to beat a time, to run faster, to run harder. It matters little how the run felt, as long as the goal is achieved. The sad part about this is that it simply can't be sustained. Besides age, which will eventually make PBs (personal bests) less likely, there is also the damage that this philosophy does to the body.

I was very sore after Comrades - Hey, but then it is a long way and some pain is expected. The runners' area looks like a war zone with hundreds of people collapsed on the grass, stretcher bearers doing their thing, limping runners supported by friends slowly leaving the stadium. Yet, the key is, how long do the runners feel like this. Many of the people who race (rather than run easy) stay away from running for 8 weeks in order to let their body recover. The damage of racing, of running harder, lasts much longer than when you run easy. Because we ran easy, within a couple of weeks we feel as good as new - but still we are running easy - and absolutely enjoying it.

The other factor to consider when choosing your running approach is how long you would like to run for. We've witnessed many racers, run-harders who reach 60, and as much as the would like to run, are unable to. They need hip replacements, knee replacements, body replacements. Running hard is hard! It takes it's toll on your body. Just try it. Run fast down a hill or even on a flat and notice how it feels on your joints. Then try and run easy and notice the difference.

So running easy will not only let you enjoy your journey, it will give you many more years of enjoying the great experience of feeling alive, fit, healthy as you see the world on foot.

Yours in running easy....

Craig

www.icanrunamarathon.com

The quest for a marathon

2009-06-03T08:37:00.000-07:00

"Runners are no longer content with fitness but are seeking a new awareness of the self in the total experience of running - and more often than not they are culminating that quest by running a marathon." - George Sheehan

This quote which is from Runner's World has got it spot on. Running is much more than just fitness, it is a total experience. It's just a pity that so few people realise it. If you look at most of the training programs they are all about time, speed, more, harder....Nicky just showed me this one today also from Runner's World - WOW - the only experience here is pain and sweat - This is to run 5K's -

"Before you sign up for your first 5-K, you should be comfortable running at least four times a week." and if you think that is excessive for 5k's you haven't head the rest - "New York City coach Joshua Levin-Soler suggests this week of training when you have a 5-K on the weekend that you're going to use as a fun run.

- Monday: Rest

- Tuesday: Easy run of up to 5 miles at 70% of max heart rate. Finish with 6 to 10 strides up a slight incline.

- Wednesday: Run or cross-train at 70% of max heart rate, for 1 hour.

- Thursday: Run up to 1 hour, with 10 20-second pickups at 80% of max heart rate, recovering for 90 seconds in between.

- Friday: Run or cross-train at 70% of max heart rate for 30 to 60 minutes, depending on your fitness level.

- Saturday: Race as a fun run. Take it easy! No higher than 75?80% of max heart rate.

- Sunday: Run 45 to 60 minutes at up to 70% of max heart rate."

And all that just for a 5K "fun run"!

Yet there is so much more to be discovered when running is an experience not a race. When running is not about 6 day a week programs, max heart rates, striding inclines, cross training....when running is purely about running. When running is purely about being out on the road - just you - alone with the fresh air, the sites and sounds of the landscape as it races past you, the feeling of freedom, of health - "the total experience of running." It is this philosophy that we are trying to develop in people - not just in word - but in action. Forget your watch, your splits, your times, your pace - run because you're alive. And when you do this you find a side of running that is amazing - that will stay with you for all your days, unlike the fading hopes of PBs (personal bests) as you get older.

C'mon go out there and run - just because you can....

Yours in running easy....

Craig

www.icanrunamarathon.com

Comrades 2009 - Reflection

2009-05-27T01:53:00.000-07:00

Well, it is now over - the epic journey (as that is how it is best described) - of 90km from Pietermaritzburg (PMB) down to Durban. It started with an early morning wake-up at 2:15am...time to try and eat a piece of toast, get our gear on, and then leave by 3am to the start. It's dark, cold and ominous as you approach PMB. But as you get nearer more and more cars start to clog the roads as 13,000 runners converge on the start. After huddling in the car for about 45 minutes we decided to head for the start line, dressed in our gear and a light throwaway top. Soon we were surrounded by thousands of chattering, nervous, expectant runners as we made our way into our seeding batch. The seeding batches are from A to H - and we being "ordinary" runners were safely housed in batch G. The mixture of the smell of Deep Heat, music pumping over the huge stereo system, fidgeting runners, and dark shroud of the night pierced by the yellow spotlights, combines to create a surreal place - a place where each person is contemplating the huge journey ahead. For many it will be a journey with great challenges, for some a journey that wont be conquered, for some a journey of achievement - but whatever the day holds, at that moment we all stand together with the same journey ahead of us.

(Craig, Nicky and Brian - from our club)

Just before the 5:30am start the music changes to the songs that stir the emotions of all who have ever run before - "The final countdown", sets everyone's nerves on edge as we realise there are only minutes to go. The traditional African song "Shozoloza" unites everyone...and then it is the national anthem...and finally it is the long awaited "Chariots of Fire". As the eerie music starts a tingle goes up your spine and a hush of expectation falls upon the 13,000 runners....there is a short pause...and the traditional rooster crows and finally a loud "boom" heralds the start of the race. Being in the back seeding batches means that the sound of the starters gun means there will still be several minutes before we start moving. But now final hurried good wishes and hugs are exchanged as the shuffle begins and the 13,000 runners all begin to move. A group so tightly packed together at the start, but a group that will end up being spread over 50km by the end of the day. A race that starts as a group but ends with each one alone in their mind taking those final steps.

And so in the dark we set off, our minds still in that surreal place as we made away along the dark roads, a part of this huge tide of humanity sweeping its way towards the sea, 90 kms away. It's a very strange feeling that 11 hours can be spent on the road, yet so little of it is remembered. It all blurs into one experience of smells, tastes, feelings, emotions -yet there are parts of the journey that are always remembered. Seeing the sun paint its beautiful orange streaks across the sky in the east was a welcome sight as the day officially seemed to start, as the rolling mass of runners continued on. Seeing the smile of a family member as they spotted us on route strengthened the will and resolve to continue on. Yet maybe one of the most moving moments was touching the hands of disabled children along the route. In a seemingly middle-of-nowhere place is a school for disabled children from disadvantaged backgrounds. Yet on this day each year they line the road, in wheelchairs, leaning on sticks and other makeshift supports, their faces shining with huge smiles, as they hold out their hands for the runners to touch. And what a power it was to run past them and touch their hands - it felt like the power of God moved through them. And no wonder for did not Jesus say "Suffer the little children...for God's Kingdom is made up of people like these".

As we left them behind our journey continued to wind, and the kilometers continued to unfold in an unrelenting journey. The markers on the road would boldly declare how far still remained - "79kms to go", "69 kms to go" - distances too far to even consider. "56 kms to go" - This is the distance of the Two Oceans marathon we did as part of our training. And so seeing this is quite significant. Mentally it was a reset point. Saying to yourself, "OK - we are just starting the Two Oceans now, enjoy it. Forget the 34 kms that have already passed". One of the biggest milestones is halfway. You can see it from a few kilometers out, but as you get nearer you hear the music and the fanfare. As we approached the line the announcer was saying that the front runner, a Zimbabwean, had just entered the finish stadium and was racing to the end. Wow! He had run at double our speed. It's an incredible feat! But we were not to be outdone - we sprinted for halfway, determined to cross halfway before he crossed the finish. And we beat him! Our on personal victory - we crossed halfway about 10 seconds before he crossed the finish. An unimportant victory? Yet that is what this journey is made up of - personal victories. It is all about overcoming the barriers we have, crossing the limits we set. The awesome Zimbabwean winner was unaffected by our "victory", yet for us we had achieved something. But while he received garlands and praise, we were now faced with the "business end" of the race - the second half!

It's the second half of Comrades that claims all its tolls. With 45kms already on our legs and body and mind - it is now that both physical and mental resolve are tested. And so after some celebration amongst the runners as they cross this key point we all continue on now realising the countdown to the end has now begun. For many more kilometers the road simply winds crossing from one side of the main highway connecting Durban and Pietermaritzburg, to the other. Until finally it drops down a steep hill called Inchanga, and then rises up the other side for several kilometers. The Pietermaritzburg to Durban route (it alternates each year) is referred to as the "down run" - but for anyone who has done it they realise that this is deceiving. Most of the first half is up, and overall there are still nearly 40kms of up hill. And then the bruising downs that follow take a huge toll on the body and feet. But having passed Inchanga you soon enter the real support zone. From the top of Botha's Hill where the boys from Kearsney College line the roads and cheer everyone on all the way to the finish about 40kms away the support is incredible. Yet the body and mind are now really needing this help. After having done over a marathon already, it takes a lot of mental resolve to do another marathon. It's quite a thing seeing "42kms to go".

"Just a marathon to go!"

There are always a few jokes exchanged at this point amongst the runners - "C'mon -it's just a marathon", as everyone resets their minds once more for the final big test. Winding down the steep hills from Botha's Hill is amazing as the crowds urge you on in an unabated cheer. It is this that probably makes Comrades so unique. It is not just an event for the runners, it is an event that brings nearly the whole country together. Not only are thousands of people lining the roads enjoying a braai (barbeque), lounging in hot-tubs, dancing, sitting in deck-chairs - but millions more are glued to TVs as they watch this human drama unfold.

The hill bottoms out at Pinetown - but on the way down you catch a glimpse of the sea in the distance - a mere 25kms away. Yet with the toll of all the previous kilometers on your legs this seems like a thousand miles away. Yet once more it is about resolve- drawing on your mind, your heart. For us it was putting faith in God - a strength that we could not have done this without. The other side of Pinetown greets you with Cowies Hill -the final big hill on the run. It's a welcome break as an exhausted mass of runners walk up the hill resetting their minds, restoring their resolve. From the top of Cowies hill there is about 20kms to go, but mostly down. Soon after Cowies Hill we entered Westville -our town, and we were welcomed like royalty.

(Coming through Westville)

As I've said before the crowd support is a huge factor, and it is incredible at this late end of the run to receive such a tumultuous welcome. Westville also saw us meeting lots of our friends and family as we exchanged hurried greetings. By this stage I was physically drained, while Nicky, who had felt weaker in the first half, was feeling stronger. But now the end beckoned - with only about 10 kms to go. Yet it is amazing how such a seemingly short distance, in comparison to 90km, feels eternal at the end. The final hill into the city saw me with utter focus racing down the road until finally we hit the lat 3kms in the city - flat roads leading to the end. And then my energy was completely gone. Yet Nicky continued to feel strong and she trudged along with me as I said I would walk to the end.

Looking at my watch I guessed that we had sufficient time to walk the last 3kms and would still make it comfortably under the 11hour cut-off for the bronze medal. From 11hours to 12hours is another medal, with 12 hours being the final cut-off. So patiently Nicky walked with me as we shuffled towards the end. It is hard to explain what it feels like to be totally exhausted - yet it is amazing to experience the power of answered prayer, as even in those last minutes there is energy to continue on. Finally we arrived at the stadium and heard the announcer saying that only seconds remained before the 11hour cut-off. In my weariness I had somehow misread the time. Well, what a way to finish. We entered the stadium to tumultuous applause. The spectators were shouting and banging, the announcer was urging everyone on, the music was pounding. It felt like Elijah's experience when the hand of the Lord was on him and he ran ahead of Ahab's chariot (1Ki 18:46). We were filled with incredible energy as we raced around the stadium towards the finish line, as the seconds on the clock ticked down. And so we crossed the line in 10:59.45 - a whole 14 seconds to spare!

The feeling of finishing is amazing. No matter how many times you do it, it is an absolutely incredible feeling that can only be experienced and not described. Even though the finish looks like a war zone, with stretcher-bearers all over the place, people lying down on the grass, people being supported by friends - it's an atmosphere of pure exhilaration, grimaced smiles, fragile hugs of congratulation. But most of all it is that inner joy of an ordinary person achieving such an extraordinary goal.

And so while the stiff muscles are still a reminder of the long journey that was traveled, in true Comrades spirit, we casually now chat about plans and strategies for next year - and hopefully the big 2010 Comrades will see many of you joining us too :-) So if you haven't yet joined the marathon program JOIN NOW so you can discover your extraordinary. CLICK TO JOIN NOW.

The Psychology of the Taper

2009-05-12T00:44:00.000-07:00

One of the strangest things is the taper. This is that period at the end of a training period where you dramatically reduce your running. We are now only just over a week away from the Big Comrades...89km of fun, pain, joy, suffering, pleasure...etc. And so the last 3 weeks of our program have seen our mileage drop off significantly.

We did a peak week about 4 weeks ago with one long run (being Two Oceans Marathon) of 56km and a 21km and a couple of shorter ones in the week to get us close to the magic 100 for the week. Since then we have been in the taper, dropping down to about 50...30...20...etc. It just feels weird every time we do this. You think "I just don't feel ready. Surely I should go and run a long run of 30km today". Yet this is when your body is actually getting fit. It is this rest that is so important. With 3 weeks to go there is little that can be done to build cardio or infrastructure fitness. You can maintain, but most importantly you need to rest so that the body can strengthen.

Yet even though we know this it always feels strange...but the great part is that it feels amazing go for a 10km run at a slow pae and hardly exerting any energy - that is really rewarding.

Only just over a week of the strange taper to go, and then the feet will hit the road for the Greatest Human Race!

Time to Think

2009-05-08T07:16:00.000-07:00

It is amazing how valuable the time is when you are out on the road running. I have just returned from a shortish run this morning as we again reminded how amazing this time is. Nicky and I went for our regular Friday run which takes about 45 minutes. The weather was perfect - blue skies but nice and cool. Yet the really value, besides continuing to build fitness is the time to think. By the end of our 45 minutes we had covered topics from finances, kids, future plans...and more. It's just amazing how clearly you can think when you're out in the fresh air - and if you have a running partner, there is the added bonus of being able to talk about your thoughts and ideas. Most of my ideas for things I want to do, or solutions to problems come when I am running. The reason is that you are giving yourself time to think - something we have little of nowadays. Also you are outdoors away from your normal environment. Finally you are breathing in gulps of fresh air, the perfect tonic for the brain.

So, next time you have to think or plan or decide....get your shoes on and go out for a run.

C:-)

Comrades Draws Nigh

2009-05-03T01:49:00.000-07:00

As of today it is only 3 weeks to the great Comrades marathon! We are now well into the taper...it has been a bit of a longer taper as we used the Two Oceans 56km as our Long Run, and the rest of the week as the Peak Week. But, it is always fun to be in the taper as this is when the body recovers, and even though it feels like you are doing a lot less, you are actually now getting fit. The illusion is that fitness is created when you're running. In fact this is not true. This is when the body breaks down, and it is in the rest periods that fitness starts to build up. So today we're off to run a 21km run and maybe another next week as we wind up the program.

The big challenge in these 3 weeks is to stay away from snot and stuff. There is nothing worse than to get this far and get attacked by a bug at this stage and have to pull out of the great event. So.....it's time to get back to the road and enjoy a leisurely 21km around the rolling hills of Westville.

C:-)

Between Ultras

2009-04-18T00:56:00.000-07:00

Hi,

Well, the Two Oceans (56k) marathon is now done....as usual it proved to be both challenging but lives up to its tag line "The worlds most beautiful marathon". It is awesome running through the beautiful suburbs around Cape Town and then past the small seaside resorts on the Atlantic Ocean. Then there is the awesome, spectacular...and many other words...view as you run over Chapman's peak. The views of the sea all the way up and on the way down into Hout Bay are just amazing. After that it is time to forget the view for a bit as the climb up Constantia Nek pass begins....and this is after the marathon mark...so the legs are a little tired. But then at the top it is a beautiful tree covered run down past the world famous Kirstenbosch Gardens before the final bit to the end.

Tiring but beautiful is how I would put it...although this year Nicky would say it was easy but beautiful, as she shot off from me near the end and finished a couple of minutes ahead of me dancing to the end.

Now we have a couple more weeks as we think about the taper towards the Big C (Comrades).....this is the real test of mind matter and is an amazing spiritual journey for us. As one person said to me during the Two Oceans run...."I run because running improves my prayer life". Amen to that...and it is especially true during the big C.

So we have used Two Oceans to be the end of our peak training week. We like to do a peak week of 100km and we nearly got there with a 21km a 8km and 56km ...and a few small bits....Now it's time to taper off as we head towards Comrades....