So far my preparation has happened on a rather opportunistic base (lunch breaks, weekends). I'll be ramping up in 2012, starting with two intense training weeks in January, mostly round Cape Town. What I did so far in a nutshell:

1. I went to a doctor to check my physical condition - ok
2. I went to a sports shoe specialist to get proper running shoes and custom-made inserts - done
3. I went to physiotherapy to strengen specific muscle groups. However, didn't do my howework so far - not ok
4. I went to performance diagnostics to check my endurance level - ok
5. I went for runs and bike rides on a irregular base - ok
6. I went for three long-distance walks (between 60 and 80 km) - survived