The pre race episode for Comrades 2023. Caitriona, Murray and Wayne do their usual month recap and then we take a more in-depth look at the course itself. Murray shares what prep he is making when it comes to preparing to tackle the course on race day. Wayne takes us into the Nedbank camp.

Barry Hollands record in running and particularly comrades and two oceans speaks for itself. Attempting his 49TH consecutive comrades in 2023 he is a wealth of knowledge. We discussed his thoughts on training and how they have changed over the years. We spoke about having realistic goals and how to execute them. He gave course advice. Most importantly he explained planning your race and racing your plan.

Nell Rojas is a professional runner born in Boulder Colorado. On this episode we chat about her history in the sport from childhood in Boulder to now as a professional who hopes to qualify for Paris. We discuss experiences (her trip to Kenya), goals and her relationship with her dad who is also her coach. For those who haven’t check out the sweat elite video with Nell and her dad and you will see his true emotion for her running.

Allirra Jennings greet up and still lives in the Northern Territory of Australia. In this episode she shares her journey in running which started with taking a few steps all the way to completing the 6 world majors. Allirra is the first female t to complete the 6 star. We discuss her heritage and some of the social issues the has come across and currently taking place.

The panel is back for the April episode. Murray is being as consistent as ever, Caitriona has started her Comrades build with a great month and heading to the USA for a race and Wayne tells us about Two Oceans and his time in camp. A listener question to finish about training by time.