I have to wait for a doc to look at it - I guess in a bit someone will ring me up and I get to go in and see the sports doc again.
The thing itself was fine - R2 through the headphones and my specs off (metal ) so I nearly dropped off - but cycling there and back in the rain ended with me coming off on one of Abo's crappy cycle paths in front of what seemed like all the town's commuters - and as I'm sure a lot of you know, what you want in those circs is a complete absence of humanity so you can swear and bewail your lot in private!
Do bring your parkrun barcode (lots of people walk Durban parkrun ... no need to exert yourself) Do nick a barf bag or two from the planes over to put in your kitbag Do put space blanket in your kitbag
Don't worry about the pen you're in Do get as much sleep and rest as you can beforehand Don't fall over No, seriously, the catseyes are inches high, the streets are full of slippery binbags etc and your fellow runners' feet are a menace - DON'T FALL OVER Do keep a positive mental attitude come what may Don't eat anything but the blandest, most familiar food on Fri & Sat Do join the FB groups. Yeah, all of them. Go on. Do run a shedload of up and downhills (doesn't have to be fast) to work out what's most efficient for you personally. About 1% of the course is flat. Do spend a few half-hours in the sauna (if you can) in the week or two before going out, unless you already live somewhere warm. (An Ian Sharman tip which worked a treat for McHilly & me). Don't fixate on getting a particular medal or time first time out. It's OK to have some time in mind but it's a long day and stuff can go wrong that you can't control, and you have to keep positive regardless. Do stay in front of Vlam Pieterse's pace group ("bus"). If you're *with* them, do as they suggest. If you're behind them - RUN! Run your own race - the pace groups (buses) can be useful as markers but in reality they are a big crowd which makes getting stuff at aid stations, and running your own pace, difficult. And the "bus drivers" pacemakers are only human and some get it wrong. (Vlam is safe though). Book accommodation fairly early but don't worry too much about flights. Practice running "within yourself" aka slowly. If you can do 30 hilly miles on road in the warm in training at pace X that's a good indication for a target race pace. Don't worry about carrying food and drink, the aid stations are very close together. Don't worry if you don't sleep the night before. Do be organised and get to the start pens well in time. Consider dropping your kit bag off at the Expo instead of at the start - can save a bit of hassle (not a big deal though). Do check you're not allergic to your sunblock before race day. Don't join the huge registration queue at the Expo (unless you are registered as a local and belong to an SA running club) - join the queue for "Internationals" which will be 2-7 people long Do do the course tour and bring something to put in the pot at the Ethembeni School Don't expect to be able to do anything much after the race Do put a bit of money aside to cover sports massage and physio treatment in training Don't worry if you don't run over marathon distance before the big day Do learn Shosholoza Don't expect it to be a super exciting experience for any non-runners you take with you - it's fine to buy them off with something else and go on your own er....