The time has arrived! We bring the adidas Sample Sale from 30 May - 5 June at DHL Newlands Rugby Stadium in the Railway Mall Room. Get awesome footwear, clothing and accessories at incredible prices. Come early to avoid disappointment. Open from 9am. T&C’S Apply ..read more

Throughout this process, you’ll have heard me say and seen me write that your expectations and your plan will make the crucial difference to your race.  That’s because your training, which I hope you’ve enjoyed in the last 14 weeks, will deliver you to the start line in the best possible condition, and thereafter, it’s about execution. And at that point, there’s a range of possible outcomes – if you execute well, your training will pay off.  But if you don’t, and if you make errors in the way you manage your race, then the training will be ‘wasted’.  And I say this not to scare you into o ..read more

https://www.youtube.com/watch?v=wUgmJkBdYFM&t=4s It was the night before Oceans and all through the house… One week to go, and it’s time to put into action all your plans, to reap the rewards of all your training, and to cash in on all your sacrifice and work. But, it’s also important to get the last few days just right, so that you’re able to get to the start line “perfectly tuned”.   First things first, the key word in the final week is routine.  You’re going to be tempted, bombarded even, by ideas and notions and suggestions from people who are often well-meaning, some ..read more

https://youtu.be/BtnpaBXceXs We’re counting down the days now, the training is (mostly) done and the objective now is making sure nothing goes "wrong" in the last two weeks!  Not be all fire and brimstone, but the point is that with so little time remaining, we’re in the territory where there’s not a lot you can do to make your race better, but there is quite a bit you can do to make it worse! Of course, your priority right now should be on retaining your discipline in the taper, as I wrote about last week, and staying healthy, eating well, and generally keeping your routine in place ..read more

https://youtu.be/N8wLnaFIanU We are now only three weeks from race day, and it’s time to start winding it down, at least in terms of volume!  This is the part of the training programme where you’ll have to test your ‘faith’ in the process! If you’ve had a good few months, and been disciplined and diligent, done the necessary mileage, then you can enter these last few weeks with a perfect mindset that allows you to sharpen up.  If you’ve had a patchy build-up, for reasons like injury, illness, work stress, then it’s a little trickier, but we’ll address that later. Let’s first talk a ..read more

As race day approaches, it’s time to start preparing your mind, and your body, for the challenges thrown at you by the race route.  I’m talking specifically about the hills, though obviously the length of the run, half or Ultra, is another major challenge. But what makes these races particularly tough is that they put some pretty tough climbs in your way in the second half of the race.  The Ultra marathon is especially brutal this way – a flat and relatively easy first half, and then you have to conquer Chapman’s Peak and the big one, Constantia Nek, after halfway, on tired legs. The ..read more