Road to Comrades Episode 4 is in the peak phase of training. Marnie is in to the real meat of her maiden comrades voyage doing over 200km and embracing the challenge.

Wayne is in camp with the nedbank happy bunch. They have just ticked off a 300km week and next week head to altitude to put the final topping on the cake. He is feeling confident heading into his favourite direction.

Irwin debriefs his two oceans experience.

Up run route description

https://www.youtube.com/watch?v=QNjdQ0gRR7E&pp=ygUNdGVhbSBhc2h3b3J0aA%3D%3D

Marnie, Wayne and Irwin are back as they tick off another month towards Two Oceans and Comrades 2024.

Marnie speak about how she has really started to incorporate hills into her training and her body has reacted well.

Wayne has had another great month and reacted well coming off the 100km. He speaks about his plans to head to camp next month which was a positive experience last year.

Irwin in in the Taper a week out from two oceans.

The panel then also discuss some nutrition - general, long run and also race specific nutrition.

Johan Botha - international cricketer at test and odi level. On this episode we begin by speaking about his cricket career, the experiences and his move into coaching. We also speak about his new sport which is running in particular backyard ultras. Johans goal is to make the Australian team at this years satelite champs.

Don Wallace is a name not many will know but his history in Australian running is worth noting. Woold 100km rep, Multiple Comrades (including a gold medal), 2:20 marathon and the current course measurer for Sydney and Gold Coast Marathon.

Have a listen to Don retelling some of his experiences in running, his methods for training and also takes us into the world of a course measurer.

Marnie, Wayne and Irwin and back to recap February. Marnie ticked off her goal of consistent strength training and is on the path to lifting the kms in March. Wayne speaks about his debut 100km race where he won the Australian title and came away positive about starting his Comrades build. Irwin is looking to finishing of the final month of training towards two oceans with some decent back to back long runs.

The panel speak about hill running, what type of elevation people should look at doing and the long run.

New year, new panel. Welcome to the Road to Comrades 2024 with Marnie, Wayne and Irwin. Marnie and Wayne will be heading to Comrades 2024 and Irwin towards Two Oceans 2024. This series will follow their journeys and an episode will be recorded every month in the lead up. Follow along their journeys on strava and for more info follow the stimulate run social media pages (Instagram and Facebook). Enjoy episode 1.

Marnie Ponton, started her running dreams like most people with a poster of people she aspires to be on the wall. She now holds the Australian 50km female record, balances running with family and work like the everyday person and is gearing up for a big 2024 by locking in Comrades as her goal.

We chat about her journey in running, what type of athlete she is, her interest in knowing why she is doing something and the future. You can find out more about Marnie on Instagram or also on her strava.

Raf Baugh is a name well known around running circles. We chat about Raf as a child and his love for sport. He moved into being a world class duathlete, studied physiotherapy and now heads up Front Runner Sports Management.

Raf shares some of the important lessons he has learnt along the way, what has formed his beliefs and what pillars he has built his business and also coaching ethos around.

We touch on it taking time and enjoying that journey. Being comfortable only being concerned about what she are aiming to do and escaping the thoughts of others.

Andrew Leigh, a member of the Australian Federal Labour Party and runner. During my chat, we delve into his pathway into politics and also his journey through running. He speaks about some of his experiences and what he has learnt along the way.

Piet Wiersmas profile had a meteoric rise from June 2023. It was at this point he took on the defending Comrades champion in the final stages of the Ultimate human race and made Tete really earn the title and record. Piet has since then had many choices to make regarding his future as an athlete and also on his journey towards his thesis. We discuss his background in running, his methods, the challenges a semi professional runner faces and what the near future looks like