and then the sub 4h00 Marathon came
2 - the Cape Gate Vaal Marathon, 1 March 2015 Having failed to finish my first ever marathon under 4h00, I set out to accomplish that mission as soon as possible. I spent a lot of time on the road working on my speed. Like any other novice, I went about it the wrong way. I spent many hours running as far, and as fast, as I could, hoping to improve my time. Any experienced runner will tell you that this is a recipe for disaster. Well, I did not need an experienced runner to tell me this. Disaster struck. I ended up with all sorts of over-use injuries and spent a lot of time consulting with medical practitioners. I made very good friends with my chiropractor. I even went for a cortisone jab, just to get back on the road. I spent a lot of time on the sidelines waiting patiently for my next marathon. It was not until 3 March 2015 that I managed to run my second marathon. This time I was a man on a real mission. I had studied the course and read a lot on how to pace my