Unlike HTFU the above acronym does not have its own line of clothing, incorporated into The Rules or being throw about on your average coffee ride. You won’t even find it on Google.

Meanwhile every magazine cover has their version of the “12 weeks to your best Ironman”. Completely unrealistic time lines and gradients to get a result out of yourself.  Beyond yourself.

In contrast Jiro Ono requires his apprentices to train for 10 years plus, go through 200 plus attempts at the simple egg sushi before the standard is reached. That is no mean feat and separates the men from the boys. It seems that your 10 000h is only the entry exam. Ultimately there are no short cuts.

The focus is on process. The struggle is real only if you lose focus and think of the end result.

Meticulous attention to what you are doing every day. In your training, relationships and life.

If you have to compare, compare yourself to yesterday. Compare yourself to the process.

A friend of mine recently did her first 5km, then 10km and now is steadily increasing mileage to complete her first half marathon. We have all been there. If we are honest we have all faced the inevitable collapse in some form or other. Some injury or other forced us to slow down. Or we have lost enthusiasm and taken up chess.

So why not Slow The F… Down?

Rather than building the highest sky scraper in town as quickly as possible build a solid foundation. Meticulous attention to every detail. Building an unshakeable base. Building something solid. Doing the best you can before moving on.

Why not try to run your best 10km before moving on?

Oh “Because it is hard!” you say. Well is that not the point.

Maybe STFD does not mean take it easy, quite the opposite. It means do the work, all the work. You have a life of progress ahead of you.

A Confession about Honesty

I had two conversations about training with people over the last few days. One was with a friend training for her first 10km, the other with someone tapering for Comrades.
The common thread: “Am I doing enough/the right thing?”
They were both comparing themselves to others, we all do.
So let me break it down:
I am currently training for the Transrockies Trail Run. In the next few weeks I hope to run my first 100 km week in many years.
Thats is the glory bit. “worth” posting on the socials.
Now for the reality:
Last weekend I overdid it by racing the VWS hard (well too hard for where I was at). Add on top of that a harder than expected run on Saturday and hill repeats on Friday morning… (what the hell was I thinking?)
So on Tuesday the hubcaps finally came off and I was reduced to an utter crawl. See those stats here:
Tuesday trail
It was a wake up call and got me back to reality. Luckily I had the insight of my running partner to point out the obvious. Who knows how long I would have stumbled along in the dark without him pointing the elephant in the room?
What I should have done is schedule an easier run in between the harder sessions. Like I had been doing for weeks.
So here is a sample of a easy run. Max HR 135. Average HR 121. I challenge you to go slow and reap the rewards!
slow run
“And now for the something completely different”
Nobody posts about those type of outings. We don’t see top runners spout on Instagram about their slow jogs or recovery runs or even rest days. It just is not considered sexy to talk about the outings without #blessed sunsets or #HTFU tough as nails or #isurvivedthat now you should give it a go…
“The truth is out there”
The reality is that all top runners have built themselves up over years. Years of laying a foundation of consistent work. What this really means is building a base of slow (non sexy) miles. Think of this as the concrete foundation under the ground for your running skyscraper. This only comes “slowly by slowly“. This might take months or years. We are all different and that should be celebrated and not resisted.
If you don’t have a good foundation then your house will fall over. Joe Friel is one of the best coaches in triathlon in the world. Read his thoughts on base training ala Mark Allen here.
What is easy (or slow)?
A bit of research shows that the Kenyans run their easy days about 40% slower than race pace. If they are racing a marathon in under 3min/km then they will do easy runs at 5min/km.
So what does this mean for us mere mortals who are already slow?
If I am aiming to run a 3h marathon (4:16 min/km) then my slow runs should be close to 6 in pace.
Do the maths for yourself!
Nowadays the best way to work out what your training should be is a Heart Rate monitor. You don’t need anything fancy at all. Just something that tells you current HR. The most basic model.
And if your slow means that you have to walk, then you walk!
Nothing really changes.
So if you are still not convinced then listen to Dr Phil Maffetone and Mark Allen.
So what is my point here? Ultimately you will know what is right for you. Mark Allen (and the top Kenyans) have worked that out and that is why they were/are so successful. Underneath all the ego you know too!
You just need to listen.
So here is the challenge: Let’s support each other to be in our truth. to run our pace, to go on our path and be OK with that.
I commend Meg on her article here. We need more people like you leading the way.
The beauty of running is that there will always be somebody faster than you, but there will also be somebody slower!

Hohenhort 15km

I recognised the anxiety straight away

The nervousness. The slight hurry in everybody’s step. The frantic darting looks for the loo. The anticipation. I was surprised to find them so strong, so overwhelming and I had not missed them in two years.

hohenhort-mapSunday morning I stood at the start of the Hohenhort 15km road race. In fact this was probably the last race I did many moons ago. How would it feel this time around?

The loop through the leafy suburb is a funny one, lots of hills and twists and turns. I started way back in the field. I was not here to race just to do a long run and see how things went.

At the end we had come full circle, back to where we came from under two hours ago and back to where I was years previously. What changed?

Certainly the streets were the same. Many fellow runners seemed the same (though I enjoyed running with three folks I don’t often have a chance to run with) it was I who had changed, I had come full circle.

shellI realised that this was more true than a linear progression we like to believe in. I was back where I had been before, well almost. But yet I felt different.

I had grown. I wondered about how many New Years resolutions had been swept under the bed already. How many dreams had been given up? Unreachable.

How it all seemed so impossible. Impossibly hard.

If these cycles were true then maybe our approach to achieving goals should be different from our linear approach. If the finish line is back at the start then what is the point.

Well that is the point exactly.

Maybe we can look rather at the next micro cycle and see “What I can I do today?”

“What can I achieve today, that maybe I could not do yesterday?” or

“Can I do something slightly better today than I did it yesterday?”

Because I know I will be back at the start tomorrow and the next day and the next. I can start again.

But start I must.

I am reading Chris Froome’s book right now. The hours and days he spends by himself turning the wheels. Again and again. Each one building. Unraveling the carpet until it gets easier. Until it builds momentum.

But starting the momentum going is not easy.

Our brain wants short term gain for long time sacrifice. We need the equation to go the other way around. This is true in all areas in our lives. Diet, exercise, career, self discipline.

Sunday I ducked under the tape in the finish chute before we got to the coke. I felt no need to replenish what I had not lost.

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”

Theodore Roosevelt 

I actually don’t need that much when I know I am coming back to the start. Day after day, week after week, 23 day cycle after 23 day cycle.

(A couple of nights before I did not sleep very well. It was full moon. Lunatic.)

The transition to the New Year has had its bumps. Too much compromise, too much eating other people’s snacks.

“It is not what we eat between Christmas and New Year that makes us, it is what we eat between New Year and Christmas that makes the difference.” said my wife. 

And so I set myself a challenge of 33 days to eat clean. 100% clean. No deviation. I falter, I start again. Simple. I am keeping a log. It is not the only thing I am keeping a log of.

A record, a record of honesty. Of where I am. When I know where I am I can build. Slowly.

Slowly build momentum.

Join me.



Ten Top Table Mountain Trail Runs #5 Contour Path

table-mountain-trailIf you require a quick trail fix of under 1h and are CBD bound then this little gem is a good way to start (or end the day). A warm up walk up to the Contour Path, Flat runnable trail below the sedimentary sandstone cliffs of Table Mountain and undulating trails back home make for a great 6 km outing.

Start from the second bend on Tafelberg Road when driving from Kloof Nek. There is usually enough parking here. Steep stairs lead off the tar and onto switchbacks onto the bottom of the ridge of Kloof Corner Ridge. This ridge has been getting some press recently on certain trail hero’s media pages but more of that some other time. The trail steepens for the last few meters up the white beacon and a stunning view from the corner of the Contour Path.

Turn left and find your stride along the mostly flat but somewhat technical trail. The terrain underfoot can be rough so watch your step. Also there are a couple of sections which are exposed. This really is no issue if you slow down and take care in these sections. You can carry on as long as you want at this altitude and eventually you will end up at Constantia Nek but that is a little too far for us today. After the waterfall take the first turn left (this is a few hundred meters before you enter Platteklip Gorge). The descent is pleasant and spits you out on Tafelberg Road, Turn left briefly and turn off the road at the first parking lot. Super steep descent on a gravel road. Where it levels out turn left and follow the undulations back to the start.

The views are great on this one – a must for any tourist visiting the city!

Spring time is here.

This is the season for insurance. Somehow it always happens. Somehow despite previous experience I always get caught out. No other season is like it. Summer is summer, it is hot and sunny and we know to put on lots of sunscreen when we go out. Winter is wet and cold and we accept this and layer up. Autumn is different too.

The weekend forecast looked good so I took out insurance. I put on sunscreen for our early morning ride. I hesitated with the windbreaker but put it on more as an afterthought as I stepped through the front door. I should have known. Cruising along the Red Road to Blouberg the double rainbow was a sure sign but I did not pay attention. It was pretty while it lasted. My partner has been pounding the power so I was happy to sit in and enjoy the cruise.

Minutes later the skies opened and not in the way I wanted. “Oh this won’t last” I thought.

My riding buddy kept pushing the pedals. It was time to put our heads down and pretend to be Dutch hardmen. Luckily he was wearing a bright coloured top and so I could see him. I could vaguely make out his back wheel too. My glasses were the only things keeping my eyes open from the spray from his back wheel. Stinging with sunscreen by this point. It was a fine balance of sitting outside the wind and getting soaked you see. I knew which one was worse so I sucked it up.

There was always the advantage that I did not need to drink at all. Just open my mouth.

At moments like this my shoulders ride up and I want to withdraw my head like a tortoise.  Luckily this did not last too long. He called the turn around saving me from begging.

As we entered the café filled  with warmduschers – all dry, having the big breakfast on the small ride we could hold our heads high in the knowledge.

Today is indeed another TUEsday*

This piece has been brewing in my head a while.

I hoped it would go away during the Olympics. I watched only one race (can’t remember which one) on the interweb the next day.

Why bother you ask?

I just don’t see sport as sport anymore. It is entertainment. In the same class as watching the Kardashians or whatever is on trend at the moment. I have no problem with that. I even like it. But it holds little interest beyond. I used to follow it more intensely. I even tried to emulate the actors in the sport.

So what has happened? I am disillusioned.

Disillusioned by the top sprinters, yes that one who wins every time, the guys and girls running the 10 000m, the TDF. I just can’t bring myself to believe that they are clean, that this is sport. More importantly that this has anything in common with my runs or cycles with my mates on any given weekend.

So what is the solution?

Treat the shows we watch on TV as shows. Exactly as that: choreographed, scripted, well executed but no less entertaining or intriguing than when we believed. The only difference is that I can no longer see it as real.

I don’t believe that all pro’s are dirty. Far from it. I pity the clean ones for I believe the rules have changed and they were asleep at the time. The clean guys have had the rug pulled out from underneath them. I fear there is no turning back. For the tide is far too great.

There can be no doubt about that. It is no longer an approach of who wins by being clean. It is who wins by not getting caught. Whether it is pushing up to the line as Sky would like to call it. Or cutting a corner on a switchback and thinking it is ok. Or worse thinking you won’t get caught. And maybe that is the tragedy.

  • Thanks to the Secret Pro for this piece.


I started doing breathing exercises a few months ago. Every morning.

First thing in the morning. To get my day started the right way. While everybody is still asleep.

The basics are pretty easy. It is called Square Breathing.

Breathe in for the count of seven. Hold your breath for the count of seven. Exhale for the count of seven. And finally hold for the count of seven. Repeat. Seven cycles.

I was keen and wanted to prove that I could do it. However reality was quick and humbling. I started with a count of four. I got distracted often. More often than not actually. Almost always I lost my track somewhere along the line. Thoughts took over my mind while I counted in the dark.

I persist. Not because I have got it right but because precisely I have not. I persist. That is the point. I am slowly getting better. More consistent. Less distracted. More focused.

It has taken months and will continue as do I. For actually I have no choice. I must get better.

I take breathing pretty much for granted, maybe you do too. Why not spend a little time every day doing it consciously?