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Jackes

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Everything posted by Jackes

  1. Yup.... http://www.nedbankrunningclub.co.za/News/DisplayNewsItem.aspx?niid=1335 Perhaps one of the most frequently made mistakes by runners after the Comrades marathon is to get back on the road too soon. The post Comrades recovery is a slow and deliberate process and cannot be hurried. However the damage that Comrades does to the body is deeper and more long lasting than many runners realize and recovery may not be complete.. A hard Comrades damages the legs but it also taxes the immune system severely. It drains the body of strength and leaves it weak and open to illness and sickness. I believe in taking a decent two week break after the Comrades and then running gently and without any racing at all until the spring returns to my legs. This usually happens around the first week of July ( For a May Comrades) I return to proper training and racing in mid August.
  2. Not to sure, but we did not chase any PB's, not during last year, definately not this year. Our only objective was to pace ourselves in such a manner to not get injured and to finish Omtom and Comrades, even if it was just 1 min inside cutoffs. There was NO heroics in any of our training runs. An injury (which you border on most of the time with the training km's), can derail everything, ask even Caroline. The marathon was our first and only qualifying marathon in November last year and the 21 was end of January FWIW.
  3. Agreed. Which I found helped with not going out to fast, especially our novices. You are full of adrenaline and the other runners pull you and often you go out to fast. Starting at the bunches from half to the back forces you to start slowly.
  4. We are certainly no experts, but yes, we started the morning after comrades 2016 and we finished this year. We started off on the Runners World 8 week novice half master program and from that we went on the Old Mutual/Norrie Williamson Marathon program, can't remember but think we did the sub 4;30 program. That was paced till our qualifying marathon on 12/11. I would still do it that way and get the qualification out of the way, no pressure in the new year and you can stick to your comrades program. Qualifying batches is really not that big a issue, not if your going for a finish. We went over the start in 6 minutes this year and the last guys in 10. As Parry say, that is nothing, you can easily loose 20-30 minutes on route if you don't keep moving. The rest of November we recovered and continued slowly and December we kept the clock ticking over and in January we started with also Old Mutual/Norrie Williamson's sub 11:30 program. My wife had 2 weeks off with her itb injury before oceans and I had 2.5 weeks off before comrades with my itb. This set our training back a bit and we ended up with 800km from Jan to May, but we were nicely rested. We had very limited time, so no extra strength training and nothing else, but we were very dedicated to our training program. I would say if you are really time limited and want to do it right, strength training etc wise, you could do your first ultra like oceans in your first year and comrades in your second year. That way you might limit injuries, but that is the absolute max/safest. One year is surely doable, even with limited time like we had. But then too much things must not go wrong. I would definitely not start in Oct/Nov/Dec from scratch. You want to include good strength training, especially glutes and core. And also your back if that is already a weak spot. I ran with my wife so our PB's are basically her PB's, but if you want some reference: 5: 27mins 10: 56mins 21: 2:04mins Qualifying 42: 4:38 Oceans: 6:50 We went out slowly within ourselves, planned walks and planned them around hills and the rest we ran with our long slow pacings that we felt comfortable with and timed us to finish. We decided beforehand the first year is to finish, not to try and be hero's and get carried away on a stretcher. We are after all doing this to enjoy it. Hope it helps
  5. Hahaha thanks for that Tubehunter. Will reply asap, over the weekend hopefully
  6. I was just about to pull out the pen and calculator whilst holding the tears back.... This thing still has me scratching my head. What is their 10K pace for example? On the Sub 4 program, day 2, 4x800m at 10K pace (4:00) ?
  7. Especially if you're running past them. I have given up!
  8. Will give it a go in our preparations for next year (The itb's put an abrupt stop to our hill training this year). Not like I have a choice of anything else anyways! hehe
  9. Elevation as a number is one thing, but how it's made up is another. Our problem here is although I can get together some elevation, all of it is short sharp inclines, nothing long and continues like what you face at Comrades for example.
  10. Kathu is another one, well, everything in the NC quite frankly. 34m in 18km.
  11. It's time you join me, looks like your skimping and actually looking for the Universitas flats. lol On our weekly runs we get 80-110m on a 8-10km, but that IS seeking ALL the hills in Lhp. Weekend runs when we can include Happy Valley, Naval Hill and Heuwelsig we get 380m on a 25km, but I recon this must be close to Max that you can rack up in Bloem, without repeating anything. Try training in Kimberley, 73m elevation over 30.1 kms...
  12. Yup, saw that. Or his friend did his qualification for him. Haha. Still kudos to him for finishing, that is what you want to see.
  13. I know which strategy I will continue to follow... In the words of Lindsay Parry... Well done to everyone who STARTS this monster of a race. I am a firm believer that Comrades gives us was we deserve, and it can be cruel sometimes. I loved my day, loved the support and my wife was an incredible second. I ran 7:11 and although not my goal I got what I deserved. Went way too hard to Hillcrest and my legs we eina by Bothas, a long hard fight to the end ensued and at 82k Comrades won and I started to cramp. I had to walk the last 5k so watched as my sub 7 dream faded. So again I say congratulations to everyone who ran, whether you achieved your goal or not. I hope you had as much fun as I did and I hope you will be back to see if you can tame this monster! Ps. I'm going to start following my own advice. Soon. I promise.
  14. And the Positive split champ. Would love to hear the story....
  15. The 2017 Negative split champ, what a (61 year old) boytjie!!!
  16. Agreed. Unfortunately due to our circumstances, we have not joined a single club run the past 12 months since our training started. It was just the two of us in the morning cold and silence. And I know what value that had on Sunday. When things unfortunately worked out like they did on Sunday, where we lost my green number friend and his experienced friend that would've guided us through our first one, before Cowies and the second and final time on Botha's. We just did what we were used to, suffer along on our own, sticking to what we know and helping each other along. Being two obviously made it easier and more special, but even being on my own, nothing would've stopped me. That is the kind of headspace you develop.
  17. Not sure if you guys saw this page. Perhaps share if you have some of the other photographers as well.. https://www.facebook.com/pg/nevillebaileyphotos/photos/?tab=albums
  18. Yoh... what a damm race. Considering this was our first and training was completely derailed with my itb (which was a resting blessing in disguise), we were always just targeting finishing. We used a 11:30 with 5% fade pacing as strategy and doing 11:30 would always have been absolutely 1st price. So we started off as cautiously as we knew we had to on the up run. At 15kms we already felt a bad patch, I guess due to the continuously up and up. I felt my ITB at 7 already and by 20kms it was so so buggered.... We managed our run walk strategy with using the walks on the most steep parts. The guy that got us into this Comrades into the first place (he got his green number last year) had stomach troubles the whole way and dropped back twice having to visit the bushes and he pulled out at Drummond. The 4th member of our group also had a terrible day and suffered the whole time as well, he dropped back on Fields. So there went all our support and expertise and me and the Mrs carried on. The 4th guy managed it and caught us at Drummond whilst we quickly had something to eat from our support, so from there the 3 of us went again, but he was struggling. We waited for him and I made some calculations, showing him that we will make the 12 hours even with a lot of walks, because we walked extremely fast. On all the hills where the 11:30 bus, that we caught just after halfway, still ran, we speed walked behind and stayed with them. Something we implement rather than run when the effort of running outweighs the speed that you actually do on hills. He said that made him realize that he will make it, but he saw that we were stronger at that stage and on purpose hide from us at a water stop so that we would carry on without him. Our target was 5:40 for Drummond and we rolled in there on 5:39:45. We just simply continued with running as much as we can at a good pace and managing the hills with walks. It was hot, especially with us training in the mornings in the dark, but we just kept on keeping us wet, hydrated and eating the whole times. The bad patches came and went, but we just ignored it. I was so close to cramping all over as well a lot of times. Omtom was a very good learning school on how to handle patches where you want to die. My wife normally gets patches where she just cannot do anything, including walk, and I was waiting for when and how many of them would come, but they just never came. She was absolutely amazing. Untill we reached Pmb that is.... 4Kms to go, people cheering, I starting to move like a train seeing that we are going to actually do a 11:30, she eventually hit that patch. She could'nt run, I could'nt walk with my ITB so painful was it. Everytime I had to walk and start up again it was so terribly painful, but after going for a while it actually became less painful. So I got her packet of chips from supporters (salt chips sorts her out). And there we were walking kms 4 to go until less than 1 to go, with a large packet of Simba mexican chilli chips in her hands and her mouth on fire. Got going again and came in, with our family in the corner of the homestretch cheering us on, 11:39. The other guy just kept going and got legs again, coming in in 11:42, just shows.... All in all we could not have asked for a better race, really chuffed.... The supporter in this race is out of this world. There was a few water stations where they were out of water, which is bad. And then there was obviously a lot of stations that was just energade, where we just wanted water. Then there was those long stretches where the water stations was far from each other, or perhaps it just feld like that. That hill under the bridge in the stadium was going to be a serious obstacle for guys close to the cut off time. After yesterdays drive home we were sooooooo sore last night, I could barely move and then I woke up this morning feeling like someone swopped out my legs during the night. I can't believe how good I feel, walking normally again. Obviously still sore and bending down is terrible, but atleast I can walk. My knee is still sore, so I don't know what I'm going to do with this damm ITB, especially since we got two wild card entries to the Rhodes Trail run in a months' time Two toes buggered and the Mrs can almost not put weight on her one foot since yesterday. She remember twisting it somewhere in the race as well. Will we be doing it again? Well, definitely the back to back yes. The problem then is the Centenary one and the 100th one and then you might as well continue for your green number.... But it takes serious commitment (3AM alarms in our case) and time and with our kids going to grade 3 and 1 next year, their school commitments that we need to be a part of will be becoming more and more. So I'm not sure if we will continue after next years', or perhaps just stick to Omtom being the big one and more and other races inbetween. Time will tell. Serious congrats for every one that made it, no matter what the time. And congrats for everyone that just started this race, it's a huge achievement. Even more congrats for you guys with the ridiculous times, I don't know how you do that!!! And now I am almost as exhausted as I was on Sunday eve... Yeah, very lucky to be some of the few that was shown on tv . When we crossed the finish line and I stopped the Garmin live tracking to my phone, the Whatsapp messages of the tv screenshots was already on my phone, very cool. SABC is pathetic, why can't they show a split screen the whole time. In the beginning when the men finish, they can show them on the one and the ladies on the other. Later they can show the people approaching the stadium and the finish line on the other. Why de heck do they show interviews with people whilst bunches of people finish and their families would love to see them make it. They switch over to a 2 min advertisement break, 4 minutes before the cut-off..
  19. We must sound like a klomp moangatte, but the shirt desings is also not my cup of tea. Same goes for the oceans shirts. Last years was way nicer than this years comrades and oceans shirts. Still nice to get free running shirts though, but they should fire the designers
  20. Yeah, Im also not too fond of the cap. Not so much the material, but actually the design and shape. Not as nice as our other running caps
  21. My own running cap is going to be the weapon of choice for the day then. Sad
  22. That does'nt look like a "running cap" Stretch? Is that normal cap material?
  23. Looks almost as flat as what we are used to here in the states as well. Not sure what all the up run fuss is about.
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