And just like that, Comrades 2024 is done and dusted. We, the Committee, would like to take this time to congratulate all our athletes who tackled the Ultimate Human Race. It takes a lot of time and discipline to prepare for this race. We are all so proud of you for pushing yourself to your limits and staying dedicated to your goals despite being faced with difficulties along the way. We wish you a speedy recovery and look forward to seeing you on the road again.
To all the supporters, THANK YOU for taking the time to ensure our athletes were given the necessary support to have a successful race.
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Welcome to GHRC
We are hoping that you enjoy many great runs with us.
CLUB TRAINING DAYS
Tuesdays – hills / speed work
Wednesday – Club route (Strava route posted the day before)
Friday – Club route (Strava route posted the day before)
Please take the time to have a look at the Strava route (you can download the app for free) and familiarise yourself with the route.
MEETING TIME
Weekdays 4:50 am for a 5:00 am start
Please note we leave at 5:00 promptly.
MEETING PLACE
In front of Pappachinos @ Stoneridge Shopping Centre
Parking is down the ramp at the Virgin Active
RUNNING ‘SCHOOLS’
A school – 10 – 12 km (pace 5:00 min/km i.e. 12km in 1 hour)
B school – 8 – 11 km (pace 6:00 min/km i.e. 10km in 1 hour)
C school – 7 – 9 km (pace 7:30 min/km i.e. 8km in 1 hour)
Beginner run – 5 km (if you are new to running you must start here. As you get stronger one can move up in the schools)
• Target is to finish runs by 6 am
• Your pace, and the time you have, informs which school you run with.
• A rear guard runs with Beginner run and C school. This is a club volunteer who ensures all get home within the hour.
• There is no rear guard with B and A schools.
There is no official walking group however from time to time, members may informally organise a walking session.
SATURDAY CLUB RUN
An integral part of any running programme is the long run which our Stoners prefer to tackle on Saturday mornings.
The meeting time is 5:15 and the meeting place varies. We often start at a coffee shop so that we can go for a lovely post-run coffee. Please note that the coffee is paid for on a voluntary basis and/or each member pays for their own coffee.
The route is posted by one of the captains on the Whatsapp group chat on Fridays.
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This year, GHRC had 9 novices tackling the Comrades. We want to congratulate them as all our novices completed the Ultimate Human Race this year. Each of them has a unique Comrades story. Read below to garner some inspiration from our incredible Comrades 2024 novices.
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Hein Wessels
Five years ago, I had a stroke that significantly impacted my life. During my recovery, I created a bucket list, and running the Comrades Marathon was at the top. It symbolized a challenge that would push me physically and mentally, representing a triumph over adversity and a celebration of life. Being a member of the Greenstone Hill Running Club also provided immense motivation and support, making this goal even more attainable.
My training game plan was structured and progressive, aiming to gradually increase my mileage while avoiding injury. Here’s a breakdown of my peak training months:
January: 201.3 km
February: 219.24 km
March: 155.04 km
April: 373.06 km
May: 248.8 km
I capped my long runs at 50 km and included two marathons in my training: the Edenvale Marathon and the Wally Hayward Marathon. This mix of consistent mileage and key long runs helped build my endurance and prepare me for the ultimate challenge of the Comrades.
The Comrades Marathon was an extraordinary experience. It was a journey filled with emotional highs and lows, but the camaraderie among runners and the incredible support from spectators made it unforgettable. The race itself was grueling yet exhilarating, a true test of resilience and determination.
The highlight of the Comrades for me was undoubtedly the spectators along the route. The joy and enthusiasm of the young children, their smiles, and the high-fives were heart-warming and uplifting. Each touch of their hands reminded me of the privilege and joy of running this iconic race. It was these moments that made the experience so special and memorable.
My first Comrades was all about enjoying the experience and simply finishing the race. For 2025, I plan to run with a specific goal time in mind and with a clear purpose. I want to build on the foundation I’ve set and push myself to achieve a new personal best, all while continuing to enjoy the journey.
My advice to aspiring Comrades runners is simple: don’t overcomplicate it. Run because you love it and enjoy the process. Training will be hard, but view it as “me time” rather than a chore. Stay consistent, stay motivated, and remember to have fun along the way. The journey is just as important as the destination.
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Connor Esterhuizen
I first heard about Comrades when my dad started training for it in 2018. Back then I thought it was crazy that people were running so far and for so long. I never imagined myself doing the Comrades at the time- it seemed too daunting. That all changed when in 2022, Angelique and I went to support my dad and our fellow GHRC members at the Comrades. We set up our support station in Drummond and were ready for the action. Being a supporter on the side of the road that day was one of the most exciting things I have experienced. It left a long-lasting sense of inspiration in me. From that moment I had the desire to do Comrades. However, I did not think I was ready to pitch up at the start line in 2023 so I found myself in Drummond as a supporter again, feeling even more inspired to tackle the Comrades. I must also add that throughout all of this, I fell in love with the race and its long history. I never thought running could be so exciting!
For a while, I felt that my niche would eventually be endurance running so last year I decided it was time to make the jump from doing half-marathons to doing a marathon. I decided that I would do the Let’s Go Potch marathon which is also a Comrades qualifier. I loved training for the marathon and pushing myself to my limits. I suffered on my first marathon but I loved that sense of achievement that instantly hit me when I saw the finish line. I wanted more so I decided that the next goal would be Comrades. I had the ambitious goal of obtaining a silver medal. I knew it would be a challenge but I felt I had it in me and I was willing to work hard to reach that goal. I followed Coach Parry’s webinars and believed in his advice regarding training, sleep nutrition, etc. I downloaded Coach Parry’s silver medal programme and tweaked it to suit me. I also included strength training and cross-training (swimming and spinning) into my routine. I also made sure that I ate properly which meant getting enough protein in as well as taking in enough calories from a balanced diet with whole foods. I also made sure I got in enough water and sleep. I clocked in about 1 960 km of training from January to the week of Comrades. This included two marathons and two ultras. I felt strong and ready for race day.
Unfortunately, I didn’t get the goal I was pushing for but I am EXTREMELY grateful to have had the strength to push myself on the day to finish in 8:02. The Comrades was a phenomenal experience. The race was physically and mentally tough, especially in the second half. There were a couple of instances in the race where I thought I would pull out but I knew I had to fight for that finish. I remember thinking, “I didn’t travel all this way and train for all that time just to pull out.” Plus, how could I wear the Comrades shirt and cap if I didn’t finish? Most importantly, I was running for the CHOC Foundation so I most definitely had to make sure I gave it my all. The support along the route was uplifting when the going got tough. For that, I would like to give a massive shout-out to our GHRC family who supported us on the road. Not only is race day itself incredible but so is the build-up to the race starting from January when most people start training. I felt the excitement of Comrades every time I hit the road or the gym for a training session. Training for Comrades brought the best out of me as a runner in the sense that I became more consistent and a little more experienced than I previously was. I fell in love with endurance running because of Comrades. I will most definitely be back next year and the goal will be a silver medal.
My advice to someone wanting to tackle the Comrades is that you should enjoy the journey. It is wonderful to be part of such a special community and to also be training alongside others who are novices. Most importantly, make sure you are committed to your training. Be open-minded and learn from the more experienced runners around you. With that being said, make sure you find a structured programme that caters to your abilities and specific goals. Working one-on-one with a coach who can bring out the best in you is a great way to prepare for Comrades. However, you can always grab one of the free programmes online and tweak it to fit in with your schedule, etc. As a novice, you feel overwhelmed at the beginning of your training block but it is important to trust in the process and once you get in the groove of everything, you will feel confident in yourself and ready for race day.
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Duduzile Marsh
After doing Two Oceans in 2023 I just wanted to give Comrades a try and see if I could do it.
I have a coach who guided me through the training process. My peak mileage was 1228 km.
Comrades is the hardest thing I have done physically!!! But the best experience ever in terms of the race itself. The support was amazing, especially from our GHRC members who made the time to be there. My highlight of Comrades was getting it done. Crossing that finishing line and completing that tiny but oh-so-precious medal. I will definitely run Comrades 2025.
My advice to another novice would be: don’t overthink it. Just do it. Do the work, support is available it’s not an impossible task.
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Wandile Nhlengethwa
I believe that to be a better runner, you need to push boundaries. For a long time, running the Comrades Marathon has been on my bucket list. With the support of family and the people around me, I was determined to make this dream a reality.
My training plan was often interrupted by work travel plans. I did; however, make time to run at every destination to maintain discipline and keep up the momentum. My target was to clock 1000kms between January and June but I fell short due to my traveling.
Comrades was such an exhilarating experience. I enjoyed being part of the greater community of runners on our pursuit to finish the grueling Comrades Marathon. My mental resilience played a big role in overcoming the challenges that come with running the race. I am looking forward to the next one.
My greatest highlight of the race was seeing my family cheer me on at the 60 km zone. That gave me a boost to keep on pushing. My wife was standing with the kids shouting ‘go daddy, go! My eldest daughter had dates and salt ready for me to nibble on. As I paused for a bit, I got to quickly give each one of them a kiss and off I went.
It was great to also see the beautiful setup my church had at one of the water points where gospel music was played to encourage the runners to keep going.
I aim to have a structured training plan with a mix of short and long runs. Running with a team is a blessing and I remain committed to the club as we get ready for the next Comrades Marathon.
My advice to a novice would be to believe you can do it and keep on working hard. Nothing is impossible. You will never know how far you can go until you stretch yourself beyond your limits.
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Monica Mashiloane
I decided to run Comrades because it was a personal goal I had set my sights on from the beginning of the year 2024.
The program I used encompassed long runs on weekends, short runs midweek, cross training (swimming) and most of all rest and recovery.
Comrades is very satisfactory I would encourage every runner to participate in it, it is rewarding in terms of how you feel at an individual level.
The highlight of Comrades for me was the support of the Comrades race which is amazing- it will carry you to the finish.
By God’s grace I will be participating in the 2025 race I aim to improve on my current finish time.
I would say that one needs to take their training and preparedness very serious leading up to the race as this determines how you finish. As beginners, we had great support and encouragement from the club.
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Angelique Esterhuizen
Connor and I assisted at the halfway mark (Drummond) in 2022 which led us to wanting to do the Comrades the following year. However, I had not even completed a 30 km run at that stage, so we decided to do Comrades in 2024. We qualified with our first-ever marathon (Let’s Go Potch) in October 2023.
My game plan was to follow Connors’ game plan with a slight adjustment in mileage and a large adjustment in pace! My peak mileage was 99 km in April. At the end of April, I sprained my ankle and was off for 5 weeks before Comrades. To accommodate my ankle, I cycled a whole lot more and focused on stability and balance.
I don’t think there are enough words to describe the whole Comrades experience… If I had to choose a few words, I would say nostalgic, brutal but beautiful and sensational. The crowds were phenomenal, the seconders were amazing, and the runners inspiring.
My highlight of Comrades was seeing April at the 30 km mark with my mom and mother-in-law. Being able to kiss April and fuel up from her energy meant the world to me. April used to train every long run with me, every sprinting session, and I would not be where I am today without her.
Comrades 2025 is a yes from me, I would love my back-to-back medal and to see what I am capable of on the down run.
The advice I would give someone if they were considering running Comrades would be: Run because you love running, don’t ever lose that passion 🙂
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Ndumiso Mhlanga
I started running about 7 years ago, I would do it just to keep fit. I would not count km nor count the amount of time spent running.
I began challenging myself further by joining a community of runners in 2023. This has since broadened my understanding of running and opened my eyes on what I can achieve. I set a goal to run Comrades last year and here I am…
Running has been a space that I have created for myself to thrive and be the best version of myself. Leading to the comrades I’ve seen how much I enjoy running. Even on a rainy day or zero degrees weather. I make sure I get my daily run.
I’ve implemented commitment on a level that I have never reached before, I show up! Blisters, bruises, fatigue. My mindset has changed.
It means so much to see myself set a goal and see it to completion. To see my beautiful family waiting for me at the finish line will mean we can achieve anything we put our minds to. I could not have achieved this without their support.
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Sharon Makopo
My reason for running Comrades is not deep at all. I just love running. Being the daredevil that I am, I just had to do it.
My game plan for training was to cover as many km as I could. I used marathons for training. I did 3 ultras. I have averaged around 260 km per month since Dec 2023.
Comrades was a fantastic experience. The support on the route was amazing. Bless all the support crew. The race was very well catered for. I was chewing all the way. The icy face cloth from FNB was heaven-sent. The many many hills were humbling.
I have two highlights from the race. The moment I crossed the starting line and the moment I crossed the finish line. Both moments felt almost identical. Excitement and disbelief that I am about to take on the ultimate human race. Then excitement and disbelief that I have conquered the ultimate human race. I felt like a starring, Chuck Norris.
I plan to do back-to-back. So, Comrades 2025 here I come. It better be a down run.
To anyone who would like to do comrades one day, I’d say, it’s not as hard as it seems. Enough training will give you confidence. However, I’d say your will/motivation must be very strong, almost an obsession. For others(me) is the joy of self-torture. We all have a bit of delulu in us, find yours and you will certainly conquer.
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Sandile Ndimande
I did Comrades because I really wanted to do something challenging, way beyond my comfort zone, I just wanted to be uncomfortable and be really comfortable being uncomfortable.
My game plan for training was to do over 1400 km. We did over 400 km in my peak training.
Comrades was an awesome experience except for race day. The highlight was understanding what race represents and what it means to people and to be a part of that was something I will be forever grateful for.
I plan to do Sanlam, qualify, and to start preparing for 2025 Comrades.
Comrades is more than just a race. The whole experience is life-changing. It teaches one a lot about themselves, and life in general.
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In this section, a male and a female GHRC member are selected as the runner of the month based on outstanding achievements they have obtained including PBs, podium finishes as well as being first-timers for certain distances. Moreover, such individuals are also selected because of other attributes including displaying consistency, optimism and humility in our beautiful sport of road running. Importantly, in this section, we acknowledge that running is more than just being fast, it is about being humble and kind. So let us celebrate the amazing people we are so fortunate to share the colours of our club with.
This month we have selected Hein and Dudu as our runners of the month. The runners of this month were dedicated and worked hard toward their goals, specifically Comrades, this year. We congratulate them on their consistency and focus.
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Male Runner of the Month- Hein Wessels
How did you first get into running?
I first got into running to improve my fitness and clear my mind after a busy day. After having a stroke five years ago, running became a significant goal for me, symbolising recovery and resilience. It’s become a vital part of my life, providing me with a sense of freedom and accomplishment.
What do you love most about running?
The thing I love most about running is the way it allows me to connect with nature and challenge myself to go further and faster. It’s also a fantastic way to relieve stress and stay healthy.
What are the key aspects of your training (time, mileage, nutrition, etc.)?
My training focuses primarily on maintaining a balanced approach, where I pay close attention to time, mileage, and nutrition. I make sure to keep a consistent running schedule, gradually increasing my distance to build endurance. Nutrition plays a crucial role as well; I focus on a balanced diet that fuels my runs and aids in recovery.
What have you been doing recently in terms of training and races?
Recently, I completed the Comrades 2024 and have been participating in local races, pushing myself to improve my personal bests. My training regimen includes long-distance runs on weekends, interval training during the week, and cross-training to keep things varied and interesting. Being part of the Greenstone Hill Running Club has also provided great support and motivation.
What are your 3 main running goals for the year?
This year, my three main running goals are to complete a marathon in under three hours 45 minutes, participate in at least five major races, and run a sub-10 hour at the Comrades 2025. Each of these goals motivates me to keep pushing my limits and enjoying every moment on the road.
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Female Runner of the Month- Duduzile Marsh
How did you first get into running?
I joined a group of ladies who I met at the Virgin Active in Karaglen and had a Couch to 5 km program. This was August 2019. I ran my first 5 km at Dischem in 2020
What do you love most about running?
I love that nothing else matters when on the road. I love that I get to push myself beyond what I initially think I am able to do but have great company in the process.
What are the key aspects of your training (what do you focus on the most- time, mileage, nutrition etc?)
Getting stronger each time, mileage matters but I have really worked hard to ensure that my body can handle what I plan to do, so I have a personal trainer to help with my strength training. I also have a running coach who helps me.
What have you been doing recently in terms of training and races?
I have been taking it easy since Comrades. I have just been doing strength training for now and will start running in August.
What are your 3 main running goals for the year?
Kaapsehoop in November.
Ensuring I qualify this year for Comrades 2025.
Staying injury free.
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We, the Committee, would like to congratulate every single Stoner on their efforts in all the races this month. Congratulations to all those who have had another successful month of training. Well done to those who either ran a PB or tackled a half-marathon or marathon for the first time. We see you. We are proud of you!
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Running tips
In the “extra resources” section we will be discussing important running tips and exercises you can implement in your training and races.
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Growth mindset as a runner
As a runner, there is sheer beauty in the fact that it takes hard work and a whole lot of consistency to see even gradual improvements in your running. At the same time, it can be frustrating to not see quick improvements (in today’s age we are so used to instant gratification so it is easy to see it spill into other areas of our lives, including running). This can hinder our progress as we develop fixed mindsets regarding our running whereas we really want to be developing growth mindsets. A person with a growth mindset might focus on getting better, whereas a fixed mindset focuses on being good. Yes, there is a subtle difference between the two but once we understand the difference we can expect to see a whole lot of improvement in our training.
A growth vs a fixed mindset will also impact the way one approaches their goals. People with growth mindsets tend to set goals that are focused on learning and development whereas individuals with fixed mindsets tend to set goals that are more focused on proving their abilities or achieving a specific outcome. Research shows that individuals with a growth mindset are more likely to seek out feedback and use it to improve their performance while those with a fixed mindset are more likely to ignore feedback or become defensive when receiving it.
If you currently possess a fixed mindset it is possible to shift to a growth mindset thanks to neuroplasticity (your brain’s ability to form and strengthen new neuronal connections). One way to do this is to embrace challenges and see them as an opportunity for growth. Another method is to learn from failure by reflecting on what went wrong and how you can improve on it in the future. Importantly, one should seek out feedback and be open to learning from others. These techniques can be utilized to improve your performance and to develop new skills.
A fixed mindset runner sees effort as a bad thing to always be avoided. Their internal dialogue looks something like, “Why is this always so hard?” and “Why does it come so easy to her?”. On the other hand, a runner with a growth mindset will welcome the effort, he or she understands that in order to get better effort is required. Their internal dialogue may be, “If it was not worth doing, it would be easy.” A useful tip for a runner would be to reward the effort not the outcome.
Failure or things not going according to plan is common in running. Failure is the end of the road for runners with a fixed mindset. For example, they may see an injury, a missed race goal, or a bad session as the end of the road. These negative outcomes may reinforce negative thoughts and it is a downward spiral from there. On the other hand, the runner with a growth mindset will see resistance as a learning opportunity. They ask themselves, “What can I learn from this?” and “What could I have done better?” Successful runners know that improvement is not always linear. Another useful tip for runners is to see failures and setbacks as opportunities to grow.
When looking at motivation, runners with a fixed mindset are motivated by how others perceive them. They are motivated by being fast to prove they are a good runner. He or she may want to give a workout full throttle so that they can boast about it and seek praise from others. It may not seem like a bad thing but this approach limits one’s growth as a runner. The runner with a growth mindset does not care about proving his or her fitness, they want to improve themselves at all costs. Another useful tip: focus on improving your fitness and not proving your fitness.
So, all this information is interesting but what can you do practically to develop a growth mindset? Well, this is what you can do:
1) Recognize and improve your self-talk. We all have that inner-critic but we need to learn how to challenge it and reframe the way we talk to ourselves. It sounds simple but it is an effective tool to motivate ourselves to veer in the direction of growth as an athlete. For example, instead of saying, “I am slow and I always struggle to keep up with everyone else”, tell yourself, “If I am consistent and I put in the effort, I will build strength and speed and will eventually be able to keep up with everyone else.”
2) Change the way you perceive yourself. Embrace the fact that you are an athlete. That title is not reserved for elites. If you run and go to the gym regularly, then you are most definitely an athlete and it is time to embrace it. Say it out loud or write it down, “I am an athlete. Running is part of who I am.”
3) Write down a vision statement. This is an extremely useful tool that will help you to grow as an athlete. Take a minute and think about your vision for yourself. This includes the specific goals you have as a runner and how you will feel if you achieve them. Ask yourself, “How do make current actions align with my vision as a runner? Am I doing what It takes to reach my goals?”
4) Express gratitude. Be grateful for the people you have in your life, your ability to run, the roof you have over your head, and the job you have. It is extremely important to practice gratitude especially when you hit tough times in your running (when you are injured or when you didn’t achieve the goal you were hoping for). Reflecting on the great things you have going on will help you to push through hard times.
5) Develop a support structure. It is so important to surround yourself with people who are like-minded and who can keep you accountable to your training and goals. They can help motivate you when you hit rough patches.
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Running in winter
Here are suggestions for your basic outdoor run wardrobe. You may need to vary some of it, depending on how cold it is on a particular day:
- Gloves. In cold weather, your feet and hands are especially vulnerable to the cold. You could even wear a pair of thin gloves made from a material that wicks away sweat, then put a heavier pair of gloves on top.
- Socks. Put the cotton socks back in the drawer and choose socks that will wick away perspiration and keep your feet dry and warm. Wool socks are a good choice.
- Running hat. A lightweight hat or beanie that covers your ears should be on your must-have list. Again, it’s never a bad idea to choose a fabric that wicks away moisture.
- Base layer. Wool or a technical fabric should be your go-to choice for long-sleeve shirts that function as a base layer to keep your body warm. As with your socks, avoid cotton since it can get and stay wet next to your skin.
- Jacket. Some runners prefer a wind-resistant layer on top. Depending on the weather, a waterproof or water-resistant jacket might be a good option for you.
- Running tights or pants. Another great option. You can wear tights under your running shorts. In very cold climates, you can wear tights under a pair of pants.
- Running shoes. Make sure you wear running that fit your feet correctly. If you wear thicker socks in the winter, make sure your shoes accommodate them. Look at the bottom of the shoes, too. You want to make sure they have enough traction to grip the road or trail, so you don’t slip if it’s slippery from rain.
- Sunscreen. If your face is exposed to the elements, it’s vulnerable, too. Apply a broad-spectrum sunscreen with an SPF of at least 30.
- Optional: sunglasses or goggles. Some runners prefer to wear eye protection to block the glare from the sun.
Precautions of running in cold weather
It is important to note that whilst running in colder temperatures can feel exhilarating, it may be risky for certain individuals. For example, people who have a history of cardiovascular disease should be cautious when exercising in the cold. Research has shown that the cold weather causes blood pressure to rise. The combination of the cold weather and its physiological effects together with sudden or intense exercise is potentially dangerous for someone with cardiovascular disease. It is highly recommended that such individuals should consult their doctor prior to running in the cold.
It is also important to take note that running in the cold does place stress on your lungs. The combination of cold, dry air and prolonged exercise can cause inflammation in your lungs. Additionally, in very cold temperatures you may be prone to hypothermia especially if you do not dress correctly. During hypothermia, your body loses heat rapidly which causes your body temperature to drop resulting in impaired thinking and reasoning. In extremely cold weather it might be best to opt for a running session in the gym.
Benefits of running in the cold:
- A major benefit is that you are getting your aerobic exercise in and in turn embracing a healthier lifestyle. According to the Centre for Disease Control and Prevention (CDC), adults need an average of 150 minutes of moderately intense aerobic exercise per week.
- Running in the cold might boost your metabolism.
- Running in the cold will increase the amount of calories you burn, helping with weight loss. It was found that exposure to cooler temperatures overnight for a month caused a significant increase in brown fat in men. Brown fat burns calories and may help control blood sugar and improve insulin levels, decreasing the risk for Type II Diabetes. It may also help with removing fats from the blood, reducing the risk of hyperlipidemia.
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GHRC Safety Guidelines
The GHRC Safety Guidelines aim to make our weekday and weekend runs as safe as possible. Please follow the guidelines below.
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Read the announcements placed on the group chats, there is a poll sent out every Friday.
- Download the map on your watch, write the route down or use Google Maps on your phone if you are unsure of the route.
- Buddy up with someone who does know the route.
- Wear your reflective gear and headlamps especially as the mornings are getting darker.
Safety in winter
Seeing that the mornings are getting darker and colder, please refer to the “Safe Winter Running Guidelines” below. This is to ensure your safety on the roads.
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