HEYDEN’S ULTIMATE HUMAN RACE

Kate Dzienis • June 26, 2019

Contributed by Andrew Heyden, AURA member

The 94th Comrades Marathon

Comrades is a world class event with a long and rich history dating back to its inception when soldiers returning from World War I decided to dedicate a tough challenge to their fallen comrades.

It’s worth taking a look to get a true sense for the event; in my view, it’s no wonder it’s on the bucket list for many Australian runners.

My main ‘A’ race in the first half of this year (2019) was the 87km Comrades ultramarathon.

Having completed the down run in 2010 I was keen to return one year to take on the up run, because you aren’t a true Comrades runner until you have done both!

Training had gone well from January through to March and April using Six Foot Track and the Canberra 50km to build and I was feeling strong. I set my sights on a finish time of 6.30 to 6.40.

However a hamstring strain in the May 4 NSW 10km meant missing the four biggest planned training weeks including the longest 60km run and a couple of double long run weekends and hill work.

Instead I had a very early five-week taper and an average of less than 100km per week for my 16-week block.

I was still able to run soon after the strain, but had to be careful and didn’t get beyond a slow 30km with plenty of rest days. What I did do, though, was five weeks of strengthening exercises to try and get the hammy back to where it needed to be.

In my 10 years of ultra running, never before had I stood at the start line with less confidence as to whether I might finish.

After an awesome week in Cape Town, then on safari with my mum, it was race time. On the day before the race we did a coach tour of the course and this brought home the challenge ahead – the hills on the up run are relentless!

Come race day, and I’m up at 3:30am, taking an Uber to the start area and joining the masses in the A pen.

About 25,000 entries had been accepted and 23,000 had qualified and registered. The noise and atmosphere at the start is like no other. African drums are beating and the energy amonst the locals is amazing as they chat , dance, and buzz around.

About 15 minutes before the gun goes off comes the traditional singing of the anthem, and then chariots of fire. The lead up to the start is one of the most amazing aspects of Comrades, but this year due to my lack of confidence and nervous doubts, it was like being in a night club and to be honest I had a headache before the gun fired.

Then it was 5:30am and we were off. There was a lot of pushing and shoving which is mad given the long road ahead. I held back, trying to keep out of trouble; two big falls around me with multiple people hitting the deck. It was dark for the first 45 minutes, and the noise in the outskirts of Durban was incredible – too much to take in, really, and whilst it would normally give an abundance of energy, I was feeling nervous and negative and actually found it too much this time. I was keen to get to the quieter outskirts.

It wasn’t long before the climbs kicked in. I broke the race into sections with the first goal just getting to daylight without tripping. In the first 10km my splits ranged between 4.16 and 4.53 as we covered the first few climbs. It was similar in the next 10km, and the field finally started to spread out a bit. Post-race, the splits showed that I went over the first timing mat in 879th place.

Then it was 15km done, and we had climbed the first of the five ‘serious’ hills although in reality there was no flat running in the whole race.

Cowies Hill climbs over 100m in its 2km. At 22km we are on to the second of the ‘Big 5’ Fields Hill which sees a climb of 190m over 3.2km. At this point, I start overtaking some of the early chargers, with some walking already. My headache had gone, and I started getting my mind set on the plan for the next 65km.

The crowds remained thick and I started getting into the spirit of the race. A few more short rises, and then soon we were on to Botha’s Hill, another 120m rise over 2km. Here I saw a few of the elite women ahead, and latched on to them.

I pulled up alongside multiple Ironman World Champion Chrissie Wellington and saw her eyes were gone and she was shot. I tried to help her up the hill, but she had nothing so I had to push on for myself. Keeping the effort consistent, keeping the gels going down every 7km, and soon we were at the halfway mark at Drummond.

It was time for another big hill, Inchanga, and 140m of climb over 2km.

I had to remind myself that the second half was more flat and the hammy seemed to be holding well, so my confidence notched up a bit and I started to set my sets on my PB from 2010 (7:08) as achievable.

Finally a few downhills, but I daren’t open up my stride and put pressure on the hammy. I held strong on the next hill at Umlaas Road and pushed past a few of the named elites. I high-fived the disabled children from Ethembeni School and reminded myself I was fortunate to be able to run. They were a big part of the Comrades race and a few of them had Aussie flags I had handed out the day before.

Just as my spirits were rising the guy next to me bit into his water sachet and attempted to spray the water down his neck, but instead it directed right into my left ear. I stumbled just as another runner cut across me to grab a water sachet, yet somehow we didn’t trip. That was a close one.

We were through 60km and 70km, and I’d held the same average pace.

I now allowed myself to look at the kilometre markers i.e. 17km to go, 16km to go, and so forth, and I decided to try and push on.

I managed to get my pace into the 4.20s and it was great because there was still no sign of the hamstring tightening. The PB was on, but the last of the ‘big 5’ hills was looming.

Polly Shorts is shorter and steeper, and meant another 130m of climbing although it was only 8km left once you summited. Most people around me were breaking on Polly Shorts and walking, but I refused to stop running.

Finally at the top, I grabbed my first Coke of the day and finally allowed myself to believe I was going to not only finish and claim another silver medal, but maybe get a PB too.

I put in a 4.27km and started the push for home, but bloody hell, around the corner and we were climbing again! It wasn’t flat after all! I reeled in two more elite ladies, and a few more runners and started pushing for home.

On to the home straight!

Finally I was buzzing; the adrenaline was flowing and could see the finish at the race course ahead. I covered the last 1.2km at a 3.49 pace, my fastest of the day. The wall of noise in the 300m finish zone was awesome and even if the hammy went, I wasn’t going to stopping.

I finished in 7:02 with a second silver medal claimed, and the hammy didn’t spoil the experience.

The up run was tough from the gun. Not one easy flat kilometre to be had, but the challenge made the race even more special. I’m now finally a true Comrades runner having completed an up run and a down run.

I would recommend this race to anyone, it’s not just for serious runners or elites. The majority of the field finish in the last two hours, and many that don’t finish will be back trying again next year having enjoyed the experience.

Sure, many people want to run big city marathons and see them as the highest profile races, but they only started in the 1970s, 50 years later than Comrades.

Whilst a visit to South Africa brings with it a few potential dangers, it also brings the opportunity for a fantastic cultural experience and is a great holiday destination.

Pictured: Andrew Heyden taking on this year’s Comrades Up Race. Photograph – Supplied.

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AUTRA News Report 11-09-2025

By Kate Dzienis • September 11, 2025

Run The River Half, Qld Murphys Creek Challenge, Qld Lighthorse Ultra, WA Kunanyi Trail Series, Rialannah, Tas Upcoming Events WEEKLY NEWS REPORT FOR 12-09-2025 As always, we're continuously on the hunt for your stories and reports, so get those race reports and photographs in to ultramag@autra.asn.au with the following information: Word document, single spaced Include the name of the event, the date and the location anywhere in the report (just a bullet point at the top is great) Please attach photographs to the email – do not put images in the body of your Word doc. You’ll just get me emailing you back asking for the photos sent in the correct way! As many photos as possible. With our new website, it’s now easier than ever to include a nice gallery in each race report No PDFs please And remember, it doesn’t have to be about an AUTRA-listed event specifically! You just have to be an AUTRA member for the 2025 year. Also too, if you’ve run in a non-AUTRA listed event anywhere on home soil or internationally, we’d love to include your race results and experience in our Member Updates, so please do reach out to us via email to kate.dzienis@autra.asn.au If any corrections need to be made in any of the results listed below, please alert me via email.

Team Manager 2025 IAU Asian and Oceania 100K Championships

By Gary Mullins • September 8, 2025

Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President