Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 13

schedule at the halfway point. There are fantastic crowds at Camperdown
and Cato Ridge, and there are no major hills in this section - the few
inclines are short and recovery is fast.

at their optimum. The course undulates gently downhill here, so settle down
and run. Feed off the cheering crowds. If you are racing, it is this section that
sets you up for your time. Only one major problem exists: The mighty 3.2km
downhill run of Fields Hill. The pounding on Fields can turn your quads to jelly,
so it is wise to exercise extreme caution and take this hill slowly.

PART 3: INCHANGA TO HILLCREST (41KM – 52KM)
As you reach the back of Inchanga, the party is unfortunately over...
There is some seriously hard running ahead! This section is perhaps the
hardest part of the course, whether an Up or Down Run. You’ll have to put
your head down and grind out the next 11km. Climb the back of Inchanga,
drop down into Drummond and immediately start the climb to Alverston.
After Alverston you’ll drop down a little and then climb to Botha’s Hill.
Over the top of Botha’s, there’ll be a rousing welcome from the Kearsney
Boys before your one last climb to the top of Hillcrest. By Inchanga, you
have already run a marathon, so you’ll need to keep your head during
these very hard 11km. Adjust your pace and race schedule for the
severity of this section, then concentrate and knock those kilometres off.

PART 4: HILLCREST TO PINETOWN (53KM – 70KM)
Here lies your greatest opportunity on the Down Run: 18km of relatively
easy running, with no major climbs. However, remember that you’ve
already run a long way and you’ll be asking your tired legs to perform

PART 5: PINETOWN TO THE FINISH (70KM – 90KM)
When I say that the race begins in Pinetown, I don’t say it lightly. The
preceding 70km will have been hard, physical running, but now starts
the true mental battle that is the signature tune of Comrades. Once
again, the course undulates with some very severe hills here, and it just
becomes more difficult the further you go.
Coming out of Pinetown it’s the famous Cowies Hill, and after that they
just keep coming: Up Westville, up 45th Cutting, then the final climb up
Mayville Hill, with some nameless but no less unforgiving hills in between.
It’s daunting, but you can attack this last 18km with some mind games,
such as telling yourself it’s only a morning run, or just an 8km time trial.
The run to the finish over the last 3km is mercifully flat, and the crowds
will love you and carry you along. Enjoy the end of a very hard journey,
because you’ve survived the Down Run!

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