Nice article! 
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Yes I have the running man on my feed. He is a right stato, which of course I love.
Good luck with the build back. If it helps I was doing 5k walks at the start of this year after the knee procedure. That said, Iām very under prepared and know that it will not be pretty. There will definitely be no sprinting but lots of hobbling ā¦
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Church Mouse has good info as well, or used to. Watched a lot of his stuff when I was considering doing it
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Coach Parry has quite a good update this week about pacing. You know the message - keep that mantra going!
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I donāt believe it !!
I have just had some gravel delivered and the guy who delivered it is originally from Durban!!! Cue a conversation about the 1988 Comrades and him watching Bruce Fordyce cresting Pollyās and then, as he described it, putting his put down to win
Bizarre
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As Mr would say to me - your lotā
, they get bloody everywhere 
(Heās Irish so āhis lotā are equally bad)
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Back in September I signed up to the 50k at the Swiss Alps 100 which gave me loads of time to train and get fit. While itās a big day out, itās only 50k (thought 3,200m) climbing which felt pretty achievable.
Now I find myself 9 weeks out, and Iāve actually not done that much training. Ooops.
Which leaves me at a crossroads; I can sack it off, and take the loss on the race entry fee (hotel is booked, but can be cancelled) and Iāve not yet booked travel (which is not looking cheap!).
OR. Take a concrete pill, HTFU, and really get a solid 9 weeks of training in, then see what happens. Itās a 15 hour cut-off, and I know Iāll be chasing cut-offs rather than āracingā but it could be an experience.
And so I turn to you, wise people of Tri-Talkā¦ HTFU and do it, or no?
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I say go for it, but donāt go nuts in this first week. Today, write out a rough, achievable plan for the next 9 weeks. Include taper at the end
Good luck
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Wot @Sparky said
3.5kmh ish average pace for a finish
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Go for it - you may just enjoy the experience anyway 
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I still have ptsd from the bus journey to the start in Pietermaritzburg. But would definitely go back one year.
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Go for it but Swiss Alps is properly tough by all accounts
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If you arenāt injured Iād say go for it expecting a long day out but in terrific scenery.
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Just spoke with Jamie, he flies to Kigali tonight. Then has a 7hr hike on Monday, then a 4 hr gorilla hike on Tues, then on to Durban via Joburg.
Heās in sub 8 shape for sure but a long way from sub 7.30, so heās trotting around in sub 9 because in his words āI get the same medal as last yearā.
Heās only returning when he can go sub 7.30. (which wonāt too long). heās in fine form. 
He promised pics from Kigali.
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Iāve got another hole in a Salomon Soft-Flask. Iāve just e-mailed Hydrapak to see if they have any recommendations on how to fix them, or if itās possible to purchase just the flask without the bite valve. My guess is itāll be a no on both fronts, but itās worth a shot.
Anyone else had this happen? Itās a tiny hole like itās been pierced with a pin or something, and itās now happened to three of the four I own. Iām assuming itās something Iām doing wrong, but I canāt see any cause for it. I donāt keep anything spiky in the pockets that are infront of the flask pockets.
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My osprey ones have done the same over the years. Looked like I was lactating.
Not an issue on a short run. But could be a big problem on a long, hot ultra!
Theyāre such a racket these soft flasks. Stupidly fragile and expensive. Iāve had quite a few bite valves go bad as well.
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Iāve seen this complaining about these flasks, Iāve had quite a few over the years and not had any issues.
However, what does drive me nuts are the screw lids. Loads of them look exactly the same size but they are slightly different and will leak if the wrong lid is on the wrong bottle.
I have moved away from the ātorpedoā type, as I started to get a bit of rib pain with them.
They are also very expensive for what they are.
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Iāve never had any issues either but donāt use them that regularly, my main problem is them getting a bit manky but mostly my fault for not cleaning them thoroughly 
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I find the best way is to take them completely apart every now and then, soak in some Milton. I also put them on the handle of some wooden spoons, so they dry out properly.
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Iāve been turning mine inside outā¦ wonder if that might be part of the problem.
A slightly knackered tooth brush works for cleaning the bite valves.
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