37 replies to this topic

[Mr. Plod]

Hi Guboy!

There is a group of us based in Brisbane who are training for Comrades this year. Some have already booked flights & hotels.

Our program is based on a program put together by one of our group who has done Comrades a few times but this year it has been adjusted slightly for those doing 6 foot.

The program is based around a long Saturday run up Mt. Nebo with recovery Saturday runs around the river (Some of us had our first Mt. Nebo run this morning (Sat.) Distances build up monthly to our final long run of 70km 5 weeks before Comrades. The program also includes a Mt. Cootha loop during the week.

Most of the group would be in the Bronze medal level.

Can't comment on the difference between up & down but sounds as if your body needs to be able some serious down stuff from 70km on.

Good luck with your training!

[guboy]

Just seeing if any other CR's are heading to South Africa this year for the 80th anniversary of the Comrades. If so, what city are you training in?, what medal are you after?, what training program are you using?, and where did you get it?
One last question for any Comrades downhill veterans: How would you describe the difference between uphill and downhill on your body?, and did you do anything substantially different in your preparation to deal with all the downhill running?
thanks :)

[plu]

Cool Runner Brendan is describing his preparation here

Plu

[guboy]

Thanks for the responses so far. My first Comrades was last year [uphill] Mr Plod I'll have to be in contact with you. I am taking a group of 5 over. We hope to raise $1000 for every km for the Royal Children's Hospital, our campaign will be launched soon.
We will also take in Mt Nebo so perhaps we can hook up for some big training sessions. Most people in our group will go for bronze.

[1902]

Guboy - "One last question for any Comrades downhill veterans: How would you describe the difference between uphill and downhill on your body?, and did you do anything substantially different in your preparation to deal with all the downhill running?"

My perspective is slighly tainted with a heavy leaning to the "up run". While the "down run" is regarded as more punishing on the body and the race distance in about 2 to 2.5 km longer, runners on average perform better in the "down-run". That is greater percentage of runners get silver medals, Bill Rowan medals (or under 9 hours) and finishes.

Pietermaritzberg and the half way point are at a similiar altitude with the only significant hill to half way being up the Inchanga bank (at about 37 km). Thats not to say it is anything like flat in the first half of a down run ( as you may know). You do have to climb gently to get out of Pietermaritzberg before heading down Pollies and its a steady climb from Mpusheni to Umlass Rd ( the highest point 824m). But this not like climbing to the top of Cowies 366m in the first 16 km of the "up run". This means the first half of the "down run" can be run at a lot steady pace, however the real danger is to ensure this pace is not to quick. There is still plenty of running (44 km) from Drummond to the finish.

The effect on runners in the "down run" is generally stated as jarring of the knees and cramping hamstrings. Bruce Fordyce reccommended adding some weight training to his progamm especially for the "down-run". The idea is to add extra strength to your quads and hamstrings to assist with the down hill jarring. You should also do some core-stability work and make sure you free of any back tightness. You will hammer your legs running downhill trying to hold back ( putting on the brakes), so you need to learn to allow them to roll along (freewheeling). The downhill on Fields Hill is the steepest and takes the greatest toll. The other trouble is that after several kms of downhill when you hit the flat even the slightest up can seem like a mountain. Running out of Pinetown up the back of Cowies and then later up 45th Cutting will seem like running up Pollies.

I would recomend that if you live is Brisbane that you join up with the runners that run out and back on Mt Nebo Road. Heading out up hill and turning around and running back for your long runs is ideally suited to Comrades. I agreed with Bruce Fordyce and have done additional weight training for the "down run", and do believe it is beneficial. Doing squats or 1/2 squats, leg extensions, hammy curls and possibly leg presses will help. Then do lots of training on undulating ( nuh I mean bloody hilly) terain. Get off into the bush abit as it will save your legs, its cooler and you wont get run over.

[Boondock]

Hi Guboy,

Comrades Training Program

Check out the above link. The program is written by Don Oliver, a veteran of over 20 runs. He also provides a lot of narrative around the specifics of the program each month, with some good local advice.

The down run is generally considered to be the harder run, taking a big toll on the knees, especially in the final 20. Over the course distance the altitude drop is about 850m, with almost all this differential coming in the second half of the race.

Comrades is truly one of the great Ultra's around. You battle to find a better supported race anywhere in the world, with most of 89km lined with spectators. They literally carry you along in a wave of encouragement.

All the best for your training !! :D

[guboy]

Thanks 1902. Very valuable info. My fear is going too fast in the first half and then getting smashed from Pinetown in. Last year I cramped after 33km and ran the rest of the race only seconds from oblivion. The lesson I learned was as you say to train on extreme terrain. I started my gymn work a few months ago and trail running and cycling is already added to my training schedule.
I don't mind 'rolling' downhill, my legs cope with that fine. It would be nice to run a cramp free Comrades, I think I will enjoy it a lot more! :)

[RMC]

Is the running surface at Comrades all on sealed road? or dirt/trail?

It's a run I'd like to do after I've knocked off most of the Australian ultras.

[halfforward]

RMC , Comrades is sealed road all the way except for the last few hundred metres at the finish [ racecourse on up run , cricket stadium on down run]
I highly recommend it , I dont know of any other ultra in the world were so many line up to run 85k or so , and spectator support for most of the way , people seating all day with barbys etc cheering the runners on
I have done it twice [ both up runs -- carnt offer any down run advice Guboy , but , 1902 is spot on ]
Its a " must do " if you enjoy Ultras
happy running ;)

[guboy]

RMC, the Comrades Marathon market themselves as "The Ultimate Human Race", which many would question. However, I'm not sure there is an ultra elsewhere in the world that is as big, either in terms of the field or the spectators. Imagine the Tour De France except the crowds stay on the side of the road the whole day. This year is the 80th anniversary and a field of 20 000+ is tipped. A unique medal clasp will adorn finishers medals.
The history of the race is remarkable as well. All round, as far as an experience is concerned, it rarely gets bigger. Australian ultra runners would appreciate the huge support in contrast to the invisibility of the sport here.

[RMC]

[indent]quote:

---

BY Mr Plod .."Our program is based on a program put together by one of our group who has done Comrades a few times"

---

[/indent]Who is it?

I ran a fair way with Bruce Hargreaves (from Bris) at Melb marathon and Portland Marathon's last year and we had a good chat about Comrades. He has done it a couple of times. You may know of him.

[Mister G]

[indent]quote:

---

Originally posted by RMC:
[indent]quote:

---

BY Mr Plod .."Our program is based on a program put together by one of our group who has done Comrades a few times"

---

[/indent]Who is it?

---

[/indent]I'm guessing Rainer Neumann....

[1902]

Bruce is commonly known as Digger. From my recall he has had the fortune to race many marathons and ultra near and far.

[RMC]

Worth noting Bruce Hargreaves has a 9.41 finish at Comrades in 2002 .
He also won the Glasshouse 50 miler back in 1999 in a respectable 8.40 and I see Mr G was also in the field for his first crack at Glasshouse!

Rainer Neumann was 2nd in 1999 and 5th in 2000 in the Glasshouse 100 miler. He also ran in 2002 Comrades for a 10.57 finish. Went back in 2003 and ran a 9.54.

[halfforward]

RMC , Rainer Neuman has in fact run a sub 9hr [ Bill Rowan Medal ] Comrades , the year he ran 10.57 I believe he was pacing so other people to finish before the cut off [ 11 hrs]
Digger[Bruce] has run Comrades more than once , but , I think his 9.41 finish is his PB
And my guess as to who Mr Plod is refering to is possibly Peter Anderson [ also a sub 9hr Comrades finisher]
run happy ;)

[Mr. Plod]

Mr. G,

Partly correct!

Rainer has put a program together for his Rainer's Rebels group over the past few years. However, Rainer is now spending much of his time in Mauritius so another club member has put the program together, based on previous programs & including other events such as 6 foot, Canberra, etc.

RMC, I think I know Bruce - know a Bruce who runs but not sure if he is a Hargreave :unsure: I think he has been injured for a few months now & is beginning to get back to the running slowly.

[Colin]

Good advice from 1902.

Make a point of reading the report from Chris Horwood in the links next door, Australian at Comrades 2004 Excellent stuff from Chris, will bring a tear to your eye.

[Jogger]

Quite a lot of Australians do Comrades each year. I usually keep a list (didn't in 2004) but here is the list from 2003.

It is definitely a "must do", and I haven't yet, but will one day.

[Dave]

I've been thinking quite a bit lately about Comrades, it might just make it onto my "to do" list.

First thing though I think is to do the almost as famous Poor Mans version, the down option this year is very tempting, even for a good portion if not the whole thing.... (sorry Mr G not C2K but maybe a good induction?)

[Virtual]

All,

It looks like there are probably five CoolRunners going to Comrades this year.

RB (54946)
Virtual Runner (54878)
guboy
mickthehack?
Mr Plod

According to Pierre's email earlier this week. There are a total of about 48 from Australia.

If you want to follow the race on Thurs 16th June from 1:30pm Melb/Syd time go to www.comrades.com where you will be able track a runner's progress by putting in the race number. I tried to create the table for all 48 participants but made a mess of it.

[Dom]

Best of luck to you all, i'm sure its one hell of an expereince!!!!!


Will look forward ot the reports after

[RMC]

Will get there for sure in the next couple of years. Just need to decide whether an up or down run is the go. Although I've heard there are both up's and down's both ways. 2005 is a down run.

Virtual Runner.
I'll be following your progress next week. Have a good one and if you decide to do the "UP" run next year I may tag along.

[Kelvin]

Best of luck to all, i know one of the Sydney Striders did put together a table of this years runners just not sure where it was.
Have to admit the thought of a down run always appeals to me, but i'm not exactly noted for planning more than 1 or 2 months ahead race wise.

Kelvin ;)

[ladyjove]

Have finished making an entrant list - ComradesEntrants05

I saw that Plu started to make one and I finished it for him.

[philk]

have run both up & down Comrades & hope to be back some day for another shot..

one comment i wanted to add was that the down run has enourmous crowd support where you need it most - at the business end of a long day.

really is a huge experience. good luck to all entrants.

[Tesso]

Another couple of Aussies to look out for ....

Julia Thorn #54701
Last weekend (June 4th) Runner's World journo Julia ran Stockholm Marathon in 3:47. Some taper!

Stephany Howard #23868
Steph is one of our Brissy running buddies and is heading for her 5th Comrades. Her idea of tapering was to do the Ironman Triathlon in Brazil a couple of weekends ago (May 28th).

Good luck to all you crazy people!

[RB]

Hi All

I'll be at the expo on Monday afternoon, be wearing t shirt with Victorian Road Runner and names of the group on the back.Will be in the International section at fair bit of the afternoon. Hope to catch up with a few CR.


RB

[Parso]

A recent arrival to our shores from South Africa, Arthur Ballantyne lines up for his 11th Comrades this year. Arthur is now a member of the Caboolture Road Runners, but will don his old colours and race for the Natal Carbineers AC in no. 4046.

Good luck mate!

[halfforward]

Keep and eye out for Don Blair [16759] and debbie [23714] also Ankie [22672] and Matie [22684] running this year . They are all listed under Brookfield Runners from here in Bris vegas , they may not be coolrunners , but , they are cool running " lurkers " ... good luck to all and enjoy one of the best , if not the best , world ultra.

[RMC]

Just wondering where people stay (accommodation wise) when travelling to Comrades marathon? Any good travel agents out there which offer a good deal. Considering it either next year (UP run) or the year after (DOWN run).

[penny b]

good luck to all of you doing comrades. I ran the up in 2000 and the down in 2001 when we lived in Swaziland. It is just the best race, fantastic for chatting away to other runners all race. I made sure I spoke to anyone wearing aussie shirts during the race.....though most replied "shit I'm buggered" As an international runner you really get looked after with free food etc afterwards in a separate enclosure.
In africa the RULE for comrades training is 1000km between Jan to June with at least one race over 52km. We stuck to this and cruised (!!!!!well sort of)Ran much faster in the down race but found the up race less harsh on my body. What I'd love to chat to anyone about is their view on the race suppliments (drugs of sorts)that we all used in Sth Africa....Bezemax, vitrace and the likes. All very OK and freely used and promoted over there but not here. All carbo loading stuff is so common there too.
Always love to talk about Comrades if anyone is interested. Got videos of 2001 & one other.
Happy Running.

[plu]

The Comrades list has been updated.


Cheers Plu

[guboy]

Here's to an excellent showing for the large Aussie contingent. This year is the 80th anniversary so it will be special.
I'm heading over with 3 others from Redcliffe Tri Club, Brisvegas. We've been raising funds for the Royal Children's Hospital so the race has added significance. 90kforkids
Travel well and we'll see the rest of you in the International lounge!
9810

[guboy]

Stan Fetting and James Matthews are from Qld and members of the Redcliffe Tri Club (just to update the list).

[Virtual]

I'll be at the expo on Monday PM and wearing a Wallabies jersey.

[Virtual]

RMC, I decided to do my own thing wrt accommodation. Found it incredibly easy. Pietermaritzburg is the biggest challenge because there are fewer established hotel chains there but an evening on the phone fixed it easily. When you are calling tell them you are Australian and somehow they elevate your status in the que. Regards, Brendan

[happyhuman4]

So how did you all go? I have done this run a couple of times and I can feel my spine tingling just reading about it! It's such a good race. Well done!