And just like that, I have a golden ticket entry into one of the most sought-after World Marathon Majors. My running journey since 2022 has provided some truly exceptional experiences, and here is another planned for April 2024. I had just completed the Cape Town marathon, and my training was in a good place, making the London Marathon an “a goal” race in five months.

Disaster strikes
A month later, seemingly out of the blue, I start developing Achilles tendonitis on my right leg. I know I must stop running training, get treatment and start rehab as soon as possible to have any chance of getting healthy and ready for London. Thanks to my coach and medical team, we’re onto a plan of action. The ultrasound scan shows tendon damage but fortunately no tears. As we roll into January 2024, my new routine is cross-training on an indoor bike to keep my fitness base, and a series of daily rehab exercises and careful tendon loading to build back its integrity and endurance.

Passing Buckingham Palace, I take the last right-hand bend into the Mall and realise the enormity of the opportunity I have been given…

By this point, I haven’t run for over 10 weeks! But, with the support of friends, family and my professional team, I know the comeback is on. I just have to be patient and continue putting in the work. Seven weeks out from London, I can start running very slowly on an anti-gravity treadmill to reduce my mass load – 50% to start with. I see quick recovery due to my diligent diet, rehab, strength work and the use of a hyperbaric oxygen chamber to promote injury healing.

Back on track
Five weeks out and I’m back on the road training; my legs feel like a newborn gazelle’s. I have little time to build up to full marathon training, but I’m starting on a fit base. I’m just grateful to be healthy and back doing what I love most: RUNNING! I must thank my coach, physios, doctor and most importantly my wife for helping me through this tough time. In the meantime, the New Balance team arranges all my travel logistics and kits me out in some awesome lifestyle, training and racing gear.

Fuelcell SC Elite v4
I’m fortunate to be one of the first to receive the unreleased Fuelcell SC Elite v4, New Balance’s new premium race shoe. Wow, they fit me great and the new 100% PEBA midsole now has the punch and responsiveness to match any other super shoe on the market. I have just enough time to get familiar with my new race shoe and get my race pace dialled in.

London bound
Before I know it, it’s time to travel. I arrive in London on Thursday and immediately meet up with the New Balance global team who have arranged events and social runs to start the marathon weekend hype. I visit the race expo to collect my bib and check out the exclusive London Marathon branded apparel. I must have a jacket and T-shirt as a souvenir of the occasion. The race expo is enormous and full of impressive activations and retail stalls. Even though more than 100 000 people pass through the doors, it never feels too packed. Now the excitement is building and the race day nerves are getting real.

Race day prep
It’s the night before. I go through my pre-race rituals: kit check, fuel prep, hydration and a hearty dinner of pasta. Due to the cool weather conditions in Europe, races don’t start as early as we’re used to here in SA. I get a full night’s sleep (I’ve never struggled to sleep), wake up at 6am, kit up, pack my backpack with what I’ll need pre and post-race and have a leisurely hotel breakfast. As I walk down to the local train station to head towards Greenwich Park, the London marathon starting location, the vibes begin. The runners’ numbers swell, and soon I’m in a sea of excitement and nerves. There are 50 000 entrants, all with different expectations for the day. I see all sorts, young, old, elites and many dressed in fancy costumes ready to tackle 42.2km for their charitable cause.

The gun goes
Organisation on the day is impressive. I’m in the yellow start, wave 1, meaning I start at 10am, the same time as the elite field. This is helpful as I have a goal of sub-3 hours, and not getting caught up behind running traffic makes for a safer, easier and faster race experience. At my best, I’m a 2:40 marathoner but, due to my recent injury, late recovery and relative lack of running training, all I could reasonably hope for was a time under three hours. The weather is perfect. It’s cool, with some cloud cover, no wind, and ideal race conditions. The gun goes and we set off. The first 5km is net downhill and known to have many zooming off too fast. Not a good strategy as I have learnt, and many have warned me. I was happy to sit at a comfortable 4:10/km pace and take in the crowd support and energy, which is immense. The residents of London line the streets and cheer on strangers and friends alike, making the route feel like one big party. The first 15km goes by in a flash. I’m feeling good, I pick up the pace, knowing my aerobic fitness and strength will count in my favour today.

Marathons are hard
You learn something new from each marathon, no matter how experienced you are. My strategy is to always start conservatively and build the pace progressively, hopefully leaving enough for a strong finish. A pivotal aspect of marathon running is getting your fueling right. I consume 90g of carbs per hour from sports gels, something I’ve practised in training and learnt works for me. I get my fueling and water intake right on the day, which helps me make a consistent effort throughout the race. I’m confident in my race kit and New Balance SC Elite v4 shoes, which are superb. This gives me peace of mind and allows me to focus solely on my running. I was told not to trust GPS on certain parts of the route where watches are known to provide inaccurate split times. So, I focus on a consistent effort and soak up the race vibes and crowd support.

Finish line within sight
I know I’ve run a consistently paced race and I am comfortably under my 3-hour target, so I ease up the pace in the last 2kms. I focus on being present and soaking in all the sights and sounds. Passing Buckingham Palace, I take the last right-hand bend into the Mall and realise the enormity of the opportunity I have been given by New Balance. I cross the finish line, 2:55:44. My first marathon major done. I’m elated––a solid run given the trials of the past few months. Greats have passed this same finish line. Kelvin Kiptum, a year ago, who set a new course record and third fastest marathon time ever of 2:01:25. Peres Jepchirchir today, who set the women’s only world record of 2:16:16. I’m proud to have completed the race, along with many friends and fellow runners, and receive my London Marathon medal.

 A memorable running experience
Crossing Tower Bridge and running around Cutty Sark are moments I’ll never forget. With the backdrop of these iconic landmarks, you can’t help but wear the biggest grin as you get pulled through what feels like a stadium of supporters cheering you on. This was the main theme of the entire race and a highlight of everyone’s day.

Thank you
My London Marathon experience was made possible by the team at New Balance South Africa. The brand has supported my running journey from almost day one and allowed me to “Run Your Way”. Thank you New Balance.

Remind yourself why you run
Running is a beautiful activity. Yes, it sometimes feels hard, early morning wake ups that are lonely, dark and cold, you get injured, friends tire of your constant running talk, you miss some quality family time, you have bad days when you doubt yourself… But we all have that one reason we do it, the endorphin boost you get, the friends you make, the mental health it provides, the satisfaction of achieving big goals. Yes, it’s what keeps us coming back for more, here’s to everyone who chooses to run!

Wishing you all many more happy miles.

Geoffrey Crow (@lets_run_faster)

The post A Saffa’s London Marathon Experience appeared first on Runner's World.

UTD160 | Friday 09h00, Lesotho Border Post
On the podium on Sunday morning stood Nicolette Griffioen, Jessica Barrow, and Nikki Caromba; and on the men’s podium Admire Muzopambwa (ZW), Matt Bouch and Tiaan Erwee (CH). Winning times were 21:01:01 for Muzopambwa, 25:51:40 for Griffioen.

In the case of Griffioen it was a race led from the misty start in Lesotho, with the gap to second increasing at nearly every checkpoint. By the time she broke the tape, she had worked her way into the top 5 overall standings. Considering the depth of talent housed in this year’s men’s field, this was an achievement of some substance.

Behind her, the splits indicated something of a procession, with Barrow and Caromba settling into their positions and battling off the isolation of the course to hold on to their podium spots.

The story of the men’s race could not have been more different. From the time the field crossed back into South Africa after the Lesotho loops, the lead trio of Bouch, Basson and Muzopambwa appeared inseparable, as each traded surges and counter-surges, leading to an ever-increasing lead pace. While Tiaan Erwee remained patiently in fourth to capitalise on what some thought to be an inevitable blow-out, anticipation among those tracking built.

By the time the first crack showed (Basson leaving the podium places for the first time in more than 100km of running and Bouch surging to a 4-minute lead on the way into the 112km Swiman Aid Station), it was still anyone’s guess as to what the final standings might have been.

What followed was a heroic rally, and a final last 30km surge of finesse and power from Muzopambwa to take the win in a time that was nearly a full hour ahead of the early predicted winning times. Bouch settling in for second place 50 minutes ahead of the predicted winning time which goes to show that the win really could have gone to either man. Erwee completing the podium 7 minutes outside of the predicted winning time led some to think what could have been.

UTD100 | Saturday 06h00, Silverstreams Trading Post
In the early sunlight hours of Saturday morning UTD100 began in crisp autumnal conditions. Clouds hung just low enough to cool the field, and the smooth, flowing climbs of the Giant’s Cup Trail yielded a strong early pace in the men’s and women’s races. First into the crewed Castleburn Aid Station were Nicholaas du Plessis, Kennedy Sekhuthe, and Skye Clark, with eventual top two Oli Morris, and Chris Ngaka following a few short, but possibly important, minutes behind. In the women’s race, the early pace was set by Tarrin van Niekerk, who led level with Melissa Laing into Castleburn, with the former building a gap to her rival out on to the second half of the Giant’s Cup Trail. Salomon athlete Trish Eksteen followed half an hour back in third.

By the time the fields rounded towards the 60km mark and reached the end of the Giant’s Cup to exchange trail for the tar of the Sani Pass climb, the men’s field had jostled into the positions that would ultimately prevail until the end of the race. Morris held a narrow lead over Ngaka, with Clark some minutes further behind, and early leaders du Plessis and Sekhute in fourth and fifth respectively. In the women’s race, van Niekerk held a narrow lead over Laing, with eventual third finisher Carla Whitehead building on her measured start to move into the podium position. Eksteen, by this stage, had settled into fifth, which would become sixth by the day’s end.

From the unrelenting Sani Pass to the finish, the biggest winner (and only change of position) was Melissa Laing, overhauling van Niekerk’s lead and beginning to build a lead of her own before the final turn off from Sani Pass at the Twelve Apostles Aid Station. By no means was the race dead and buried, and into the fading afternoon light it took a focused and calculated descent down towards Sani Valley Road Aid Station for Laing to build the unassailable hour lead she enjoyed at the finish line.

By the time the head-torches came out, the tussles at the front were ironed out under the night sky, and finish-lines crossed, the final standings were as follows: On the men’s side, Oli Morris ran out to win in 12:08, with Ngaka in second in 12:23 and Clark third in 12:42. In the women’s race, Melissa Laing broke the tape in 14:18, with van Niekerk second in 15:48 and Whitehead taking the final podium step in 16:07.

GCU65 | Saturday 07h00, Silverstreams Trading Post
The GCU65 was let loose at a ferocious early pace, shattering all early expectations and predictions. A mere 3 minutes separated the first seven runners into the customary “halfway” Aid Station at Castleburn, with all clocking in under 2:20, and early top three Remaketse Lekaka, Mvuyisi Gcogco, and Ofenste Mokgale leading Bradley Claase into the key checkpoint. In the women’s race, the early pace was dictated by Maryke van Zyl, who headed Cape Town favourite Kerry-Ann Marshall, and Simone Malan, by a minute and a half into Castleburn.

Van Zyl put on the afterburners immediately after Castleburn, surging on the runnable climbs in the second phase of the race, and leaving Marshall and Malan with no reply. By the next crewed Aid Station at Cobham, van Zyl had built a 7-minute lead over Marshall and would continue to extend the gap right to the finish, eventually clocking in at a time of 6h48 compared to the 7h on the nose achieved by the latter. From Cobham onwards, initial podium sitter Malan fell back, and her spot was taken by the initially-conservative Jada Linstrom. In a show of tactical awareness and disciplined execution, she built from clocking into Castleburn in 6th position to a commanding podium finish, running in 4 minutes ahead of 4^th place in a time of 7h35.

In the men’s race, the decisive moves came much later in the day. Heading into Cobham Aid Station, Gcogco was still in second behind early leader Lekaka, and Claase was yet to take a podium spot, third instead being occupied by past-podium finisher Josh Chigome. It was only on the last of the “mountain” leg of the course, past the Stromness timing point, heading towards the 56km Sani Valley Gate Aid Station, that Gcogco took the lead, and Claase moved into the final podium spot. Gcogco surged past the 6-hour barrier to win in 5:59, with Lekaka dropping the single position to second in 6:03 and Chigome dropping to an eventual fifth position in 6:12. Claase rounded out the podium with a strong finish in 6:04.

SDR36 | Saturday 13h00, Castleburn Farm
The afternoon session saw the Sundowner Run head out from Castleburn onto a course modified from the customary 32km route of past years, to a longer 36km route with a more runnable finish that was always going to test the legs in what has typically been a fast and fiercely contested race. The first timing point at Mzimkulwana Hut saw the early pace set by eventual runner-up Bongani Mbanjwa, leading a trailing quartet of Robert Rorich, Mdu Dlamini, Eric Ngubane and Daniel Claasen by 4 minutes.

Heading into the crewed Aid Station at Cobham, the only move was Dlamini falling back to fifth position. Top two contenders Mbanjwa and Rorich emerged onto the gravel road at Sani Valley Gate Aid Station separated by less than a minute, and a comfortable 6 minutes ahead of third placed Ngubane. From there a straight-line speed battle saw Rorich overhaul his rival to break the tape in 3:16, with Mbanjwa suffering a footwear failure to run up, 5 minutes later in 3:21. Ngubane survived a strong push from Claasen to occupy the final step on the podium in 6:24, crossing the line with Claasen in sight on the finish straight.

In the women’s race, Lijan Burger took the pace out at the start and would remain largely untroubled in a dominant run over her competition, the track running convert wrapping up the win in 4:12, the best part of half an hour ahead of competitor Nadine Van Driel, who also held her position from start to finish and crossed the line second in 4h39. Behind the top two, early third-place runner Amanda Fraser was pipped to the line by a strong second half showing from Marne Mostert, who ran out in 4:42.

DRJ25 | Saturday 09h00, Sani Pass Premier Resort
A ten-minute drive from Glencairn, 25km of running separated the start line from the finishing tape for the winners. With a rapid start on the road to lead the runners to the trailhead, the race started furiously.

In the front, Liv2Run’s Tsielo Tsanyane led ahead of teammate Sinovuyo Ngcobo and Puma’s Prodigal Khumalo chased in third. While the gaps may have fluctuated within the race, the positions ultimately stayed the same.

In the women’s race, Paige Mackenzie led into the first checkpoint with Lindy Acutt just a second between the two. 3 minutes behind, Es-Mine Ligthelm was in third. By the first and only Aid Station, Lindy had taken the lead and would continue on to take the finish line tape.

RESULTS

UTD160

Men

Admire Muzopambwa (ZW): 21:01:01

Matt Bouch (ZA): 21:08:48

Tiaan Erwee (CH): 22:07:58

Women

Nicolette Griffioen (ZA): 25:51:40

Jessica Barrow (ZA): 29:06:36

Nikki Caromba (ZA): 30:06:10

UTD100

Men

Oli Morris (ZA): 12:08:07

Chris Ngaka (ZA): 12:23:34

Skye Clark (ZA): 12:42:04

Women

Melissa Laing (ZA): 14:18:02

Tarrin van Niekerk (ZA): 15:48:28

Carla Whitehead (ZA): 16:07:35

GCU65

Men

Mvuyisi Gcogco (ZA): 05:59:16

Remaketse Lekaka (ZA): 06:03:27

Bradley Claase (ZA): 06:04:24

Women

Maryke Van zyl (ZA): 06:48:34

Kerry-Ann Marshall (ZA): 07:00:36

Jada Linstrom (ZA): 07:31:39

SDR36

Men

Robert Rorich (ZA): 3:16:13

Bongani Mbanjwa (ZA): 3:21:17

Eric Ngubane (ZA): 3:24:51

Women

Lijan Burger (ZA): 4:12:16

Nadine Van Driel (ZA): 4:39:19

Marné Mostert(ZA): 4:42:21

DRJ25

Men

Tsielo Tsanyane (ZA): 2:04:54

Sinovuyo Ngcobo: 2:07:30

Prodigal Khumalo: 2:12:44

Women

Lindy Acutt: 2:48:44

Paige Mackenzie: 2:58:11

Es-Mine Ligthelm: 3:03:20

For full results, visit the Ultra-Trail Drakensberg website ultratraildrakensberg.com

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