Comrades: 30th May 2010 Options

[Digger]

Well,

I'll be on QF63:

Wednesday 26th May 2010!

[Skin and Bone]

Good on yer Digger - all the best for a great event. I am looking forward to the story
Cheers, Skin and Bone

[buzzlightyear]

For us cheepies who can't afford shall stick to the poor man's version!
Enjoy, soak up the atmosphere!

[run4vision]

Well,

I'll be on QF63:

Wednesday 26th May 2010!

So am I
Time to improve my time from 7 years ago!

[Basil]

Digger

I will have to try and give you a call sometime to chat or maybe catch up with you when you're down this way - I have tonnes of questions. One that I have wondered though, do you just do your own thing now to get yourself over to Durban or do you (or have you) used the 'package tours' they advertise on the web site for Comrades? I would be interested to hear your thoughts on them. They sound pretty useful and take much of the work out of organising. Are they worth it? Do you know if you have to take 'the whole package' or can you just do bits and pieces. That is, can you book your own flights and/or accommodation and take the rest?

Any advice/info appreciated.

Kind regards

Basil

[Digger]

Basil,

Get yourself a Marathon qualifier, about $3,000-00, and I'll get you a Comrades Medal.(and that's an offer to everybody)

I talk best in a bar:

Try:

Bondi Pub after the C2S

Queenscliffe Pub after the BRT

The Transport after the MM

[Basil]

Digger

The marathon qualifier is a work in progress - all going well so far, and I'll hopefully tick that box in Sydney on 20 September.

I could probably get the funds but I will probably have the frequent flyer points (or close to it) as well as hotel points so we'll see how that goes. Even better, I might just be able to schedule a 'customer visit' to Johannesburg at the appropriate time - we'll see what happens.

I should be able to make it for a beer at the Transport after the Melbourne Marathon.

Can you help with convincing my wife this would be a good thing for me to do????

Thanks.

Basil

[Digger]

Bring her to the Transport, and I'll introduce her to LSW(My long suffering wife).

In 1998, I promised to take her to Greece and Turkey, as our next overseas jaunt after Comrades 1998, but I have had upteen overseas jaunts since then, and none to Turkey or Greece, but SA and Comrades feature prominantly.

[Colin]

For us cheepies who can't afford shall stick to the poor man's version!
Enjoy, soak up the atmosphere!

Hey Buzz...all that gear you had on for PMC must be worth nearly that.

btw ...great run on PMC, great potential for a 8hr Comrades.

[Horrie]

After reading all the great race reports on this year's race, Tim HorrieBel is thinking about heading over for this epic event in 2010. We would need to find someone to look after Tim allowing us both to be able to run. But plenty of time to plan a nice holiday.

[Supersam1979]

Comrades is amazing. No where have I experienced that kind of crowd support - from the dirt poor with no shoes to the really affluent as you make your way through Hillcrest. I got lambasted on the official Comrades site for saying that I felt the drama at the death (at last cutoff) seemed slightly less this year. Perhaps this is because unlike in days gone by you don't have people being carried over by others. This always added to the appeal of the toughness of the event when I was younger and watching it on TV.

I don't think the distance is unachievable to anyone who can finish a marathon in 4:30 or under (5 hours is abit touch and go in my personal opinion- but feel free to shout me down as the offical Comrades site did). My feeling is that you also have to run 90% of your long training runs over very hilly courses. I thought I had done enough of this (and addtional hill sprints to develop strength), but next time round I will look for even hillier routes. A couple of longer training runs (over the 55km mark) are also needed in my opinion. These help to build the mental strength needed to get through the back end when you are flagging and praying for the pain of Fields Hill to end.

I will be back next year once the legs are feeling springy again - will be back to running marathons again either in Sydney or Auckland at the end of the year. Then back into track speed training and hopefully a better Comrades.

One final thing that I learnt is to throw out any calculations with Comrades and run from the heart. Next time round I will run solely with head and heart and no pace schedules. The only calculation I have heard of that is vaguely correct is to take your marathon time and double it and then add 2 hours and this will give your time at Comrades. This did not work for me, but it did work for a fair few others.

Just my own thoughts mind you on a fantastic race.

[Digger]

Comrades is amazing. No where have I experienced that kind of crowd support - from the dirt poor with no shoes to the really affluent as you make your way through Hillcrest. I got lambasted on the official Comrades site for saying that I felt the drama at the death (at last cutoff) seemed slightly less this year. Perhaps this is because unlike in days gone by you don't have people being carried over by others. This always added to the appeal of the toughness of the event when I was younger and watching it on TV.

I don't think the distance is unachievable to anyone who can finish a marathon in 4:30 or under (5 hours is abit touch and go in my personal opinion- but feel free to shout me down as the offical Comrades site did). My feeling is that you also have to run 90% of your long training runs over very hilly courses. I thought I had done enough of this (and addtional hill sprints to develop strength), but next time round I will look for even hillier routes. A couple of longer training runs (over the 55km mark) are also needed in my opinion. These help to build the mental strength needed to get through the back end when you are flagging and praying for the pain of Fields Hill to end.

I will be back next year once the legs are feeling springy again - will be back to running marathons again either in Sydney or Auckland at the end of the year. Then back into track speed training and hopefully a better Comrades.

One final thing that I learnt is to throw out any calculations with Comrades and run from the heart. Next time round I will run solely with head and heart and no pace schedules. The only calculation I have heard of that is vaguely correct is to take your marathon time and double it and then add 2 hours and this will give your time at Comrades. This did not work for me, but it did work for a fair few others.

Just my own thoughts mind you on a fantastic race.

I agree with most of this, but would like to add;

-For downhill years, at the end of every long training run, find a hill of the grade of Heartbreak Hill on the C2S course, which is about 4+km long and then run down it(Every week).

-Don't under estimate the mental toughness needed in both the long training runs and the actual race, but most Marathon Runners already have it

[Supersam1979]

I agree with most of this, but would like to add;

-For downhill years, at the end of every long training run, find a hill of the grade of Heartbreak Hill on the C2S course, which is about 4+km long and then run down it(Every week).

-Don't under estimate the mental toughness needed in both the long training runs and the actual race, but most Marathon Runners already have it

Very good advice Digger, although with respect I did all of what you suggest above and still could not get that magic 7:30. I also did a marathon distance or more a week for at least 8 weeks in a row.

Most of my long runs took in repeats of Awaba street in Mosman as well as the Spit Bridge at Manly and up and down Ben Boyd in Neutral Bay and Flat Rock Gully in Cammaray. Anyone who knows these roads knows they are pretty tough, but still I don't think they prepared me as well as I thought they would. Does anyone know any other really steep badly cambered roads in Sydney?

I also ran my longest run over the City to Surf course (doing the course 4 times and then adding on an 8km back home).Oh well I suppose it it trial and error.

I do draw some consilation from reading about the one South African chap who ended up being just short of the final gun on his first attempt and then came back the next year to run ninth, but then that is just an extreme.

[Tuttle]

I got lambasted on the official Comrades site for saying that I felt the drama at the death (at last cutoff) seemed slightly less this year. Perhaps this is because unlike in days gone by you don't have people being carried over by others. This always added to the appeal of the toughness of the event when I was younger and watching it on TV.

Or was the criticism on account of this?:

"11 hours should be the cutoff. I remember the drama of watching this in the 80's when so many people would be crawling over the line towards the end and really be in complete agony. I was home and on the sofa watching the last couple of hours of this year's race and it seemed as if that drama was lacking. The course was great and the race really well organised, however the drama at the death was missing.

Speaking to people who competed during that time, they reckon the runners were overall tougher than now and I must agree. Equipment was different and you did not have all the nutritional advances that we have today. If you look at stats, you will also see that the number of silver medalists was also higher in those days and I think that comes down to the fact that:

A: People trained harder than now as silver was really considered something special - not like now when you can always just get a Rowan and then a Bronze and Clapham. It was silver glory or bronze.

B: Alot more quality athletes overall took part and they had overall better times. Alan Robb commented in the Comrades magazine that in his day the top 20 8km time trialists at Old Eds were all under 28 minutes. Now they are under 31 mins. This is significant I think.

Just my 2 cents though. Make it 11 hours- bring back the drama and quality amounts of training into Road running. ?

[FiIK]

Digger

I will have to try and give you a call sometime to chat or maybe catch up with you when you're down this way - I have tonnes of questions. One that I have wondered though, do you just do your own thing now to get yourself over to Durban or do you (or have you) used the 'package tours' they advertise on the web site for Comrades? I would be interested to hear your thoughts on them. They sound pretty useful and take much of the work out of organising. Are they worth it? Do you know if you have to take 'the whole package' or can you just do bits and pieces. That is, can you book your own flights and/or accommodation and take the rest?

Any advice/info appreciated.

Kind regards

Basil

G'day Basil,

As Digger has said, a good qualifier is the first thing. The comrades site has a good program that will get you ready for the run and there is also Don Oliver's program which you can find on the web. I have only done the a back to back (only bronze medals) a couple of years ago so I'm not as experienced as some appear to be on this thread and I have also dropped my plans to go over next year (hate the down run) however, I will following Don's program after the Melbourne Marathon to get ready for an attack at completing the Great Ocean Walk as a non stop trail run.

Drop me a line if you want to talk about the comrades, travel etc from Melbourne.

Cheers

FiIK
Greensborough VIC

[Basil]

FiIK

Thanks for the advice. Yep - the marathon qualifier is well on the way so we'll see what happens after that.

Why do you hate the down run so much to not want to do it next year?

You guys kill me - only a bronze. Mate, I'd kill for a bronze medal.

Good luck with the Great Ocean Walk (run) - sounds fantastic.

I might contact you after Sydney for some advice.

Basil

[FiIK]

G'day Basil,

I hate the down run because it's hard on the legs, I added 35mins to my up run time. Give me a hill to run up any day.

I hope you enjoy the Sydney run. If the course hasn't changed since I did it last, that last climb out of the Rocks is a killer.

For what it's worth, to get a true picture on what to expect on your journey to your comrades medal, jump on the comrades forum. It gives you a wider range of views from runners from all around the world.

Cheers

FiIK

[Basil]

FiIK

Thanks mate - yeah, I frequent the Comrades website and it is great to read all of the different accounts of the race and see what issues people are facing. It seems that no matter where you are in the world or what you do for a living, everyone faces the same challenges with this race.

For everyone else, particularly the novice hopefuls for 2010, I have cut and paste a race report from an Indian chap who missed out on finishing this race by 500 metres (from the last cut-off point). I read it to my wife last night and we both had lumps in our throats. I hope you all feel the emotion as well and I hope he doesn't mind me sharing it with you here.

Basil

On Comrades day, at 51 km, for the first time in my life, I got cramps. It hurt so suddenly and so much that I thought I would fall down. I knew at that point that Comrades was gone. I somehow distinctly remembered my son telling me two days ago in the hotel room "papa you must finish". I exactly recalled his voice, his face, how he stood as he spoke those words. I just started to cry at that point on the road.

At 11:20, I was at 82.5 and had missed the 83 km cut-off, the van came next to me and a kind lady asked me to get inside. There was only one seat left inside as the bus was full of other runners, I sat there and then immediately we picked up another runner who just slept on the floor, the van had about 9 of us, it was hot inside and stinking of puke. The smell was so overbearing that I thought I might faint or throw-up myself, so I asked her for a plastic bag to prepare myself, luckily I did not throw-up. She then tore off the bottom half of my bib where my name was written and then put a cross with a large black marker, she then asked that I bend forward and she put another cross on the bib on my back.

The guy sitting next to me said that he had come all the way from Johannesburg and could not believe that this was happening to him. I did not tell him that I came all the way from India.

The sweeper van dropped us off at the back entrance of the stadium. When I entered from the back entrance, I was momentarily blinded by the light. The first guy I saw as I entered the green was lying on the grass and was in pain and agony. There were medics around him and I thought "he must have not finished" but then I saw the medal around his neck. Then suddenly I realized that there were thousands of people all with medals around their neck. I walked around trying to find the international tent where my family was waiting. I looked across the barricades and could see the finishing straight where the finisher would have run over the timing carpets. That hallowed ground.

As I entered the international tent, an older gentleman came up to me and asked where I got the aluminum blanket from, he was shivering, he had a medal around his neck. Until that point I had just been thinking only of my run and that I had missed, I never somehow fathomed that everybody else had finished. I regret that I did not have the presence of mind to give him my blanket.

Then Aryan, my son, came and hugged me, then Namrata, my daughter, and then Neepa my wife, they all had tears in their eyes.
The day after the Comrades, everybody in the hotel lobby was wearing Comrades t shirts and limping around.

My legs were hurting a bit but somehow I felt that I did not earn that right either to wear the t shirt or limp around. I remember that book I read as a kid, "The red badge of courage"; I think one has to earn that right to "limp".

I want to tell you that although I did not make it that day, I would not have wanted to be anywhere other than on that road that particular day. What a fantastic day!! I think if we could live life as intensely each and every day as I did on that day, we would get so much more out of life.

Later on the way to St Lucia bay in the car, I wrote on my phone's note pad: "The challenge of the distance is like the challenge of life itself, the struggle to run longer and further and to perform beyond one's zone of comfort. And there can be no challenge without the possibility of failure. It is in that moment of time, when you are running on the road, tired and hurting, when the dice is not rigged in your favour, when the outcome is unknown and uncertain that you are really and truly alive"

I think that although I was tired and hurting, I was truly alive & I was never alone. I have a great family and great running friends. I will crack this next year.

by Aryansheth

This post has been edited by Basil: Jun 19 2009, 09:19 AM

[MrUniqueName]

Basil, thanks for posting that. I haven't tried Comrades yet (aiming for 2011 - uphill!), but personal accounts like this really give you an idea about what the run is like. For some people it's about trying to win, but for the majority it seems to be about just giving it a damn good shot!

Dave.

[Digger]

Supersam1979,

I think that there are 2 issues here:

1-The Virgins, we must point out to them the degree of difficulty, and highlight where they should focus their training.

2-Those returning runner, have each got to analysis their own performance and work on their perceived weakness's.

In my case, whilst I knew the downhill wouldn't be easy, it didn't concern me because I am a strong downhill runner, as anybody who is near me at the 41km mark in the Six Foot Track will testify, but on those downhills in the last 20km's I was found wanting, but could still run uphill. My focus was solving the debilitating cramps I experienced in the past, and I have solved this problem, but it didn't help when I couldn't run down the hills.

I am familiar with the Hills you have spoke about, but I have never run them(Except Heart Break Hill in C2S), and we train over similar hills, but I have found that the downhills are not long enough.

My approach for 2010 will be to find a hill about 4 to 5 km long, with the grade of Heartbreak Hill, and run down it at the end of any training run longer than 30km, and if that means getting LSW to met me at the Bottom of Mt Gravatt, and drive me to the top 4 times, so I can run down it, so be it.(Mt Gravatt falls about 135metres in 2km)

But remember, we are all different, and have had different experience's so we have got to work out what works for us.

The Virgins, well, they have got to get their 1st Comrades under their belts, so that their weakness's(if any) are exposed.

[Skin and Bone]

Supersam1979,

I am familiar with the Hills you have spoke about, but I have never run them(Except Heart Break Hill in C2S), and we train over similar hills, but I have found that the downhills are not long enough.

My approach for 2010 will be to find a hill about 4 to 5 km long, with the grade of Heartbreak Hill, and run down it at the end of any training run longer than 30km, and if that means getting LSW to met me at the Bottom of Mt Gravatt, and drive me to the top 4 times, so I can run down it, so be it.(Mt Gravatt falls about 135metres in 2km)

Digger - would Mt Cootha downhill from the look out tower be any better???

[Digger]

Digger - would Mt Cootha downhill from the look out tower be any better???

That's exactly where I'll be most Sundays from Decenber to April.

4 laps of Cootha, alternating direction/lap will become to seem normal.

I don't think The Gap to Mt Nebo is steep enough, but the Hill down from the Mt Glorious Rd, to Samford is also on my list, but I've got to work out the logistics for water etc.

Email me, so I can put you on my list.

digger@ozemail.com.au

[Colin]

Well,

I'll be on QF63:

Wednesday 26th May 2010!

Digger...I have provisionally booked on this as well...

...the whole expat family (two sisters and fams etc) are planning to go over mid World Cup and do the Otter Trail 5 day hike. At this stage , because it is as rare as hens teeth, we don't have a booking on the trail yet....on waiting list and checking everyday at the 11 month window.
So I have booked my flights anyway to lock it in, if the trail is cancelled I do Comrades, if not I will shift my flights later.
The original plan was Otter Trail and late WC...but I would be happy to combine Comrades with early WC if trail doesn't come off.

So there is a chance we will be sharing that flight.

[Horrie]

Digger...I have provisionally booked on this as well...

...the whole expat family (two sisters and fams etc) are planning to go over mid World Cup and do the Otter Trail 5 day hike. At this stage , because it is as rare as hens teeth, we don't have a booking on the trail yet....on waiting list and checking everyday at the 11 month window.
So I have booked my flights anyway to lock it in, if the trail is cancelled I do Comrades, if not I will shift my flights later.
The original plan was Otter Trail and late WC...but I would be happy to combine Comrades with early WC if trail doesn't come off.

So there is a chance we will be sharing that flight.

All you have to do is try to convince the body to run 89km.

[Digger]

Can somebody who knows how to make a list, make a list of those who think that they are greater than a 50% chance of going to Comrades 2010.

I haven't booked my flight yet, because LSW is still pondering whether to join me.

[Becky O]

OK, I have been trying to live the life of a "normal" person for a little while and its not quite working for me , so now I am reasearching into what my next big thing can be. Since I cant afford any of the Racing the Planet races that I would love to do and I have discovered that I have enough frequent flyer points to go return to Johannesburg I have realised this race is a possiblity money wise. I'm now looking into all the training schedules online to see what I need to commit myself to for the next year, and trying to figure out whether 89km in 12 hours is a real possibility for me. But, I am seriously considering it at the moment, just need to do quite a bit more research.

[Skin and Bone]

OK, I have been trying to live the life of a "normal" person for a little while and its not quite working for me , so now I am reasearching into what my next big thing can be. Since I cant afford any of the Racing the Planet races that I would love to do and I have discovered that I have enough frequent flyer points to go return to Johannesburg I have realised this race is a possiblity money wise. I'm now looking into all the training schedules online to see what I need to commit myself to for the next year, and trying to figure out whether 89km in 12 hours is a real possibility for me. But, I am seriously considering it at the moment, just need to do quite a bit more research.

Hey Becky, long time no hear, welcome back to the dark side of life (being an ultra marathoner). You can certainly do this Comrades thingy given your pedigree, you just need to put in the training and you will be fine.

[Martin Dugdale]

Very good advice Digger, although with respect I did all of what you suggest above and still could not get that magic 7:30. I also did a marathon distance or more a week for at least 8 weeks in a row.

Most of my long runs took in repeats of Awaba street in Mosman as well as the Spit Bridge at Manly and up and down Ben Boyd in Neutral Bay and Flat Rock Gully in Cammaray. Anyone who knows these roads knows they are pretty tough, but still I don't think they prepared me as well as I thought they would. Does anyone know any other really steep badly cambered roads in Sydney?

I also ran my longest run over the City to Surf course (doing the course 4 times and then adding on an 8km back home).Oh well I suppose it it trial and error.

I do draw some consilation from reading about the one South African chap who ended up being just short of the final gun on his first attempt and then came back the next year to run ninth, but then that is just an extreme.

try the Kedumba valley rd from the locked gate it is about 10k of downhill to the bottom of the mountain. then you can practise your hill climbing on the way back

[Digger]

try the Kedumba valley rd from the locked gate it is about 10k of downhill to the bottom of the mountain. then you can practise your hill climbing on the way back

I think the trick is to do the downhill bit last.

I was converting the SABC 2009 telecast to .mp4 last night, and on the Fields Hill downhill which is 3.2km long, inside the last 30km, the race leader at the time, who actually came 3rd, stopped and walked.

When I get a chance, I'll upload this bit of the tape, as the vision and commentary will prove helpful.

[Bandanna]

I noticed on the website that entries for those that have done Comrades before open on 1st September (and is capped at 15,000), to be followed by entries for "novices" on st November (and which is capped at 5,000).

Guess it is a case of first come, first serve and that it will fill very fast.

I have Sydney and Melbourne planned as qualifying races.

[Basil]

Digger

I would love to see the SABC coverage of the race. I am sure this will become invaluable to all novices. Let me know when it's complete.

Note: You re-ordered my 'priority list' last week. I have ticked the first box, but I had to give in and agree to a third child ...... this had better be worth it!!!!

Basil

[Digger]

Digger



Note: You re-ordered my 'priority list' last week. I have ticked the first box, but I had to agree to a third child .

Basil

I never thought of using the $5,000-00 baby bonus to fund a Comrades trip, I thought it was mostly spend on Large Screen TV's

[SlowManiac]

Hey Colin - if you can't get a spot on the Otter Trail, why don't you try the Whale Trail in De Hoop nature reserve. Its a bit shorter but its pretty awesome. I reccommend it.

[laotze]

As a once only comrades runner (2007, down run 9.26 age 60 minus one week) my observations may be of limited utility to other runners but...

Self organised flying and accommodation is not hard on internet and probably cheaper than organised groups. But you need to get accommodation early and make arrangments to get to the start if staying in durban (which is beter I think, after the finsih, than having to get back to Pietermaritzburg.

It is possible to over train for Comrades. Too many really long runs can flatten you and induce injuries or potential injuries that will then flair on the day. Down hill running is important but can easily be the cause of plantar fasciitis or ITB problems, that hamper a good Comrades run.

My thinking now would be to work on more frequent shorter long training runs rather than the 55 -65 kilometre preparation runs.

No doubt running down Fields Hill was the turning point for me. I was ahead of the nine hour bus at the top, and in agony and getting a massage at the bottom when the bus roared past. I was never going to catch it feeling the way I did. Maybe walking some of that downhill would have kept me in better shape for the last twenty kilometres or so.

I am thinking of going back in 2010 having finally recovered from post comrades injuries two years later!

I know some other Melbourne based runners who are planning another assault, so I'll mention that this thread is open.

I'm interested in building up my training again from a very low base - so perhaps I'll see some of you on the old familiar ultra training tracks.

And Bellarine Rail trail is a good one.

[Basil]

Laotze

Always good to hear people's experiences - it certainly helps. The hills seem to be an issue for everyone (the downhill more than the uphill!) so I am beginning to believe that the down run is indeed the more difficult of the two runs.

As a novice hoping to race next year, I am already concerned about which programme to do, how much hill running is really required (there are a variety of opinions), whether to walk in training or not, and how far on the long runs is far enough. I guess we essentially just need to find out what works for the individual.

I don't know of course, but is it easy (or even included in your international entry fee) to organize transport from Durban to the start on the morning of the race? I imagine it's pretty common. I expect that Durban is the best place to stay. If I get there, I will be relying heavily on the experiences of past runners to help answer these questions and provide recommendations.

Basil

This post has been edited by Basil: Jun 23 2009, 12:24 PM

[Supersam1979]

Laotze

Always good to hear people's experiences - it certainly helps. The hills seem to be an issue for everyone (the downhill more than the uphill!) so I am beginning to believe that the down run is indeed the more difficult of the two runs.

As a novice hoping to race next year, I am already concerned about which programme to do, how much hill running is really required (there are a variety of opinions), whether to walk in training or not, and how far on the long runs is far enough. I guess we essentially just need to find out what works for the individual.

I don't know of course, but is it easy (or even included in your international entry fee) to organize transport from Durban to the start on the morning of the race? I imagine it's pretty common. I expect that Durban is the best place to stay. If I get there, I will be relying heavily on the experiences of past runners to help answer these questions and provide recommendations.

Basil

Basil not knowing what your running ability is, most coaches say that you should not try Comrades till you have run at least three marathons or unless your first marathon is under 3:45.

That said there are also two schools of thought on the training. The first is the Don Oliver/Hal Higdon school of thought where they mostly emphasise the fact that you run regular long distances. This gives your brain and body an idea of what will come. The second is more along the lines of standard marathon training which emphasises getting the 8km and 10km times down by running 2-3 interval sessions a week when in training along with 2-3 longer runs. Hill training is a must I think. Even if you are going to squeak in under 12 hours you will need to run on hilly courses.
Walking in training is fine- not many people (maybe only 75) in the whole race will run the whole way- you will see what I mean when you get on the course. Rule of Comrades - walk early walk often. Training long runs should mirror this so your body is used to the 10km run 1 minute walk (or whatever your routine).

If you are just starting out then best to spend this time just developing a very solid base. If you are regularly running 60km a week with no hassles and are used to running 6 days a week then your base will be good for Comrades. Don't start out doing intervals though unless you are used to speed training. Tim Noakes gives some great Comrades beginner programs in Lore of Running that should also help.

Specific Comrades training should only be between Xmas and the race. Spend your time now building up strength over shorter distances and maybe running a qualifier.

Good luck

[Tuttle]

Specific Comrades training should only be between Xmas and the race. Spend your time now building up strength over shorter distances and maybe running a qualifier.

Good luck

Agreed, 100%. It is too easy to do too much.

I'd also suggest a bit of "gym time" in preparation for the Down Run -- some specific work to strengthen quads, etc, is a good idea.

And be very careful of doing too much downhill running: it's a delicate balance between doing enough, and avoiding injury or overtraining.

You need to respect the distance (obviously!) but you shouldn't let it spook you. The race has its own rhythm, and tempo, and most of us enjoy a gamut of experiences (& emotions) during the course of 89.3ks. My Comrades went pear-shaped this year after an injury flared up with abt 25ks to go, but at the end of the day I'd rate it as perhaps the most enjoyable, and satisfying (if not the fastest) of the three Comrades I've completed.

There are buses organized to transport competitors to 'Maritzburg on the morning of the race, but if you can arrange to head up on the Saturday, you might think abt doing so. But you'll need to book accomm. up there soon.

Go for it.

This post has been edited by Tuttle: Jun 25 2009, 03:12 PM

[Basil]

Thanks Guys

I really value the feedback. I am just concentrating on running the qualifier in Sydney in September at the moment. I have run half a dozen marathons over the years and hoping to get through Sydney comfortably at a very steady and even plod in around 3:50 - no pressure though. After that, regular overseas work trips after that will see me just continuing through comfortably keeping a base until Xmas.

I have read the Lore of Running programmes and have looked closely at the programmes on the Comrades website. Of course, I am not sure which one will be better for me but I have plenty of time to decide. You guys are right that some are more speed/tempo focussed than just distance but at the moment, I seem to be running my long runs very, very evenly paced. I think that for my first attempt I'd just like to get through in one piece and will likely follow a more distance-focussed plan, ensuring I have the miles in my legs. I certainly don't want to do too much and burn out before the race though and I can see how that would happen, especially to a first-timer.

Regarding hills, I have read lots from others about the difficulties in running downhill but I guess as long as you include hills (of any sort) in your long runs, then this is naturally going to include a good mix of up and down hills.

Keep the good advice coming - it is appreciated.

Basil.

[Supersam1979]

Thanks Guys

I really value the feedback. I am just concentrating on running the qualifier in Sydney in September at the moment. I have run half a dozen marathons over the years and hoping to get through Sydney comfortably at a very steady and even plod in around 3:50 - no pressure though. After that, regular overseas work trips after that will see me just continuing through comfortably keeping a base until Xmas.

I have read the Lore of Running programmes and have looked closely at the programmes on the Comrades website. Of course, I am not sure which one will be better for me but I have plenty of time to decide. You guys are right that some are more speed/tempo focussed than just distance but at the moment, I seem to be running my long runs very, very evenly paced. I think that for my first attempt I'd just like to get through in one piece and will likely follow a more distance-focussed plan, ensuring I have the miles in my legs. I certainly don't want to do too much and burn out before the race though and I can see how that would happen, especially to a first-timer.

Regarding hills, I have read lots from others about the difficulties in running downhill but I guess as long as you include hills (of any sort) in your long runs, then this is naturally going to include a good mix of up and down hills.

Keep the good advice coming - it is appreciated.

Basil.

I think I went slightly hard this year as I got to weeks of 180km for three weeks and ended on around 2500km. Ideally as a novice you could get by with weeks of up to a 100km (again only a guide). getting used to running on fatigued legs is also helpful i.e run a long run on Saturday arvo/evening and then again on Sunday morning. This helped me alot. I also made use of the old Kenyan trick of running intervals by dragging a tyre tied around the waist. This helps to build the leg strength.

Tuttle is correct in that alot of people freak out about the distance- the distance is not so great, but there is all the temptations to quit and get into one of the buses that pass you. Getting mentally strong is the most important. If you are fit and can handle pain, then it is just a question of keeping moving forward.

I made an inner pact with myself this year that I was not going to quit no matter what and on the advice of a friend I was also not going to stop at one of the physio stations even when my knee gave way after my tumble. If you stop moving forward you will not get going again mate. Just keep your eye on the end goal and all will be fine. Don't stand/don't stop for massage (even if those girls are really hot) just keep going and you will get there.

Most importantly, you could even take a standard marathon program and just increase the weekend runs and midweek run incrementally and if you have trained properly you will finish.

[Digger]

[coups]

Thought I should add my two and six as they say in the classics! As an early contributor to this column I suddenly dropped out due to my Dad passing away at the end of March in South Africa and a rapid change of plans as my Comrades flights were booked for May. I managed to get long service leave and went over for the memorial service and stayed with my mother in Pietermarizburg until Comrades and flew back the following weekend. So I found myself living within 1 km of the start line and with my brother living in Westville I was able to train on the course over the last six weeks or so. The first shock was getting used to the intensity of the hills over there again - I ran from PMB to Ashburton and back a dozen times and the shock of Polly Shortts is mind numbing. I also ran a long run from Westville to the top of Fields Hill and back - nothing I have run before can compare to Fields - up or down! I was quietly confident of running up Cowies on race day having run it on several occasions in both directions - well I walked every metre of it on the 24 May! Raceday started with a stroll to the start (how good is that!. Into my seeding pen and I sat down next to a stranger on the kerb to await the start - turns out he's from Tassie! What"s the odds of that happing in a field of 12500 or so? Amazingly also met Digger (not sure if he'll remember but somewhere around Pinetown) and also Tuttle at Westville - great bloke and we got some nice photos of our experience - to me Tuttle's gutsy effort to continue to the finish even when the race has gone horribly wrong and the Achilles has let go and it would be so sensible to bail and hop into a bus is what Comrades is all about. I salute you, mate. Well done to all of you- I hope to return next year and if all goes well earn my long awaited green number (7265) . Cheers.

[Basil]

Coups

Sorry to hear of your dad's passing - I imagine this gave you strength when you needed it during the race.

Okay, I am now officially sh!tting myself with these hills I keep hearing about. I scour the profile maps, the videos, the commentary and I am just convinced that there is nothing like it here in Australia (let alone Melbourne) - they sound just dreadful.

Thanks for the insight and I hope to meet you next year at the start line for my first attempt.

Basil

[coups]

Coups

Sorry to hear of your dad's passing - I imagine this gave you strength when you needed it during the race.

Okay, I am now officially sh!tting myself with these hills I keep hearing about. I scour the profile maps, the videos, the commentary and I am just convinced that there is nothing like it here in Australia (let alone Melbourne) - they sound just dreadful.

Thanks for the insight and I hope to meet you next year at the start line for my first attempt.

Basil

Hi Basil,
Yep, the hills are what make Comrades special but no need to stress, mate - do the training, treat the course with respect and you'll be okay - hey 12000 odd other guys and girls do it! Once you are out there running the spirit of Comrades carries you along. I had the opportunity to drive over the course this year about 3 weeks before race day when the course had just been marked and sign posted for road closures and it is a real wake up call. It still astounds me that a human being can actually cover that distance in a single day on foot. What keeps me going back is the unbelievable atmosphere at the start, the comeraderie and the best crowd support imaginable. Nothing compares! Enjoy your training and hopefully see you there next year!
Coups.

[Digger]

Here is the 'Pre-Start' via my Camera(s):

[Digger]

Coups,

How could I forget the 'Man from Tannum Sands'.

By westville, which is about where 12,000 runners and myself started to disappear into our own private hells, I think I spoke to your mother, at what appeared to be a "Family Drink Stop".

Somehow you had got past me, because I thought I was in front of you, but I did lose a couple of minutes changing Camera batterys at 31km to go, which coincided with getting run over by and spat out by the 9hr bus.

[Digger]

This is part 1 of a course drive over at 400kph:





This post has been edited by Digger: Jul 5 2009, 07:53 PM

[coups]

Coups,

How could I forget the 'Man from Tannum Sands'.

By westville, which is about where 12,000 runners and myself started to disappear into our own private hells, I think I spoke to your mother, at what appeared to be a "Family Drink Stop".

Somehow you had got past me, because I thought I was in front of you, but I did lose a couple of minutes changing Camera batterys at 31km to go, which coincided with getting run over by and spat out by the 9hr bus.

Digger - so pleased you remembered our encounter! We must have been on the same game plan for the race as I ran with the 9 hr bus from Drummond to Kloof (where it all ended for me with nausea and me depositing my stomach contents on a disgruntled tree on the 'Green Mile' sponsored by Nedbank I think). Spent the rest of the race trying to keep fluid in the stomach. Indeed, my family from Westville were roadside and although mum was not there I am glad you had time to chat. I tried a diluted Coke and water mixture from that point on and it seemed to help as I managed to recover somewhat with 12k or so to go and ran fairly well to finish in 9:28. I had another look at the Coke and water mix as it re-emerged shortly after finshing at Sahara stadium.
I really have to sort my fluid intake out before next year!
Thanks for your input to this forum - guys like you inspired me to go back and have another chop after 11 years!
Cheers!

[Digger]

Here is part 2 of the 400kph course video:

[run4vision]

OK, I have been trying to live the life of a "normal" person for a little while and its not quite working for me , so now I am reasearching into what my next big thing can be. Since I cant afford any of the Racing the Planet races that I would love to do and I have discovered that I have enough frequent flyer points to go return to Johannesburg I have realised this race is a possiblity money wise. I'm now looking into all the training schedules online to see what I need to commit myself to for the next year, and trying to figure out whether 89km in 12 hours is a real possibility for me. But, I am seriously considering it at the moment, just need to do quite a bit more research.

Hi Becky - great to see you back on CR! I just finalised my flights for next year - Frequent Flyers are hard if you like to stay into June (QF blocked June almost off). I used points to get me to Pietermaritzburg on 26 May and bought a o/w back mid June. Booked accommodation in P'mburg, same place I stay 6 years ago and last Sunday I did my qualifier in 3.37 at the Gold Coast Marathon, sorry Skin&Bones, your pace was just a bit too slow this time
Last week I finaly got tickets for two games to the Soccer too - it is going to be a ball next year....Go Socceroos!
Hey, 12 hours for 89km - a stroll in the park for you after MdS. Only hard thing for us will be more training again on roads vs trails, so watch those shin splints. Don't wait too long with organising next year - SA is getting ready for World Cup and prices are only rising and places filling up quicker then usual.
Happy to catch up and tell you about SA and The Comrades - give me a call anytime
Happy Feet
Markus

This post has been edited by run4vision: Jul 11 2009, 06:40 PM

[Digger]

I just checked the QANTAS webpage, and found the prices about $1,000/person more(Return), than what we paid this year, which opens up the dilemna of do we pay now and get a seat, or do we wait and hope for a discount which maynot come, and miss out on the plane we want.

When I get a chance I'll check some of the Aian flights, because abot 8 years ago, it was cheaper to fly to Asia, then down to J'Burg.

While we ponder this issue, here is another video(I'll try to add one/week, if I have time):