Performance | “Don't lower your expectations to meet your performance. Raise your level of performance to meet your expectations.” Ralph Marston

Thread: preparing for my 4th Marathon

Sacrifice | after completing my entries for both Two Oceans & Comrades Marathon. I told myself that I need to start training, which happened during the December holidays, and stopped drinking alcohol. This was on the 15th of December 2019.

I love my whiskey, but I had to let go.

When I signed up for Johnson Crane Hire Marathon, I challenged myself to run it in 2:59:59. And I had no idea of how I will achieve, but I knew that I will give it my all on race day.

I finished the race in 03:03:18 (net 02:59:59). That boosted my confidence for my next race.

Notes | I then shared my dream with Theo Rafiri - Comrades Medalist, who then advised me to write notes after my runs; about how I feel, the type of shoe I was wearing, socks... it was hard at first but I got a hang of it.

Now that I was done with JC, focus was Kosmos 3in1.

Trust | The hardest part was trusting my training programme, which I didn't have when preparing for Johnson Crane. I then spent time on Strava and Polar App looking for common training activities.

I wasn't doing a lot of strength and speed training. And I had to changed that.

Programme | adapting to change is one of the most challenging things, but I managed to get it right. Thanks to the kind of work I do, which allows me to have flexible times.

I started having mid-day sessions, speed, strength and core training... my body was responding well.

Targets:

- Sun LSD 20 - 23KM: 4'25" - 4'35"/KM
- Mon Speed 14KM: 4'04" - 4'10"/KM
- Wed Speed 8KM: 3'50" - 4'05"/KM
- Thurs Speed 14KM: 4'04" - 4'10"/KM
- Fri Speed 14KM: 4'04" - 4'10"/KM

Strength and Core training: Monday, Thursday & Friday.

Rest Day: Tue & Sat

Diet | I was on high intensity training and I had relook at my diet. I started asking people about the right food eat that will help sustain the energy I need throughout my preparations. I started buying a lot of organic food and chicken.

Nuts and bananas were my go to snack.

Another change I had to adapt to, which wasn't easy, but I had to get the hang of it. I started preparing meals for 3days so I can I don't worry about cooking so I can focus on working and training.

Every Friday, I was carboaloadig.

Discipline was vital for me to get it right.

LSD | the hardest part of my training programme. The aim was to maintain an average pace of 4'30"/KM, which added to the picture of running TOM and Comrades. Sad they didn't happen.

During my LSDs runs, I learnt that I need to buy tights and shoes, specifically for 4'30"/KM.

I started paying attention to the irritations I usually don't feel when doing speed runs. I listened to my body, friction between socks and the inner sole. I was in awe, because the findings were defiantly setting me for a better performance.

It's a process, and it's not easy.

Speed | I'm not a fan of speed training because that is not my strength, but I have to do it so I can improve my time. I took breaks in between, and that worked for me.

The resistance bands came in handy when doing strength training. Hence my obsession with them.

Final Preparations | the week before the race I was tense, questioning my fitness level, diet, hydration plan... constant conversations with Hristo really helped to stay calm and focus on putting the last piece of the puzzle.

No LSD that week, speed was the order of the week.

Uncertainty | two nights before the race I had to deal with an injured ankle, and that almost killed my confidence. Luckily, we had a black tap and Arnica Ice which worked.

The following day, had my last run with Hristo at high speed and I told him that I don't feel any pain.

That gave me hope that I will finish the race on time with him by my side, which didn't happen.

My worry was not to make silly mistakes by eating or drinking things that might affect my performance next. And I stuck to my eating plan a night before the race. Nothing heavy.

Hydration | the most critical part for me was not to run out of energy while at the speed of 4'09/KM. I had to take my energy gels after every 9th KM. I took my Cramp Assaults at 25th and 36KM respectively.

My body was responding well, and I was flying.

Warm-up | this the part you don't want to mess up. We had a good 15mins warm session before we lined for the race. My body was ready to hit the road, and we closed our first KM in 3'33'/KM and revert to the plan of running the race at 4'09"/KM.

We had a strategy for splits.

Visuals | after seeing 3:03:18 when crossed the finish line at Johnson Crane, I didn't want to see that on that day.

2:59:59 were the only digits I played with at the back of my mind, and I when saw 2:55:28 I couldn't believe it. I felt like a champion on that day.

I hope you will find this helpful as you prepare to smash your PB the day we lace-up again.

My name is Tebang Tlhako Ntsasa; I run to connect with who I am. Now I want to run for a purpose, which is to teach kids entrepreneurship education.

Commitment. Consistency. Strength.