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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.