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Ferret69

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  1. Ferret69
    Yep I got the same one from RAC... Gauteng Calendar is badly Spaced this year, all the good 32km Races are on the Same weekend as the Good Marathons Striders 32 /Sasolburg Marathon are same weekend Bronkhorstspruit 32 / PNP Marathon same weekend
  2. Ferret69
    Good Luck to all the Boys Doing the Tough One Sunday. I'm doing the Cherry Festival 23km Mountain race this weekend for a bit of a change and to get ready for the Lesotho Ultra Trail 38km Next Saturday.. Should be fun, anyone lese going to be in Fiksburg or Lesotho?
  3. Ferret69
  4. Ferret69
    I track my HR very religiously , although only after a session and never during (run to feel and check and analyse the stats later) The actual Figures of 171 during a race and 162 with your recovery run don't say that much compared to anyone else.. its a very personal thing and doesn't necessarily mean one is fitter than the other or in better shape than the others. you need to compare those stats with a similar race you have done in the past at the same effort and the recovery run there after.. If they are Out by more than10 beats at similar efforts then it does show a sign of Impending illness, possible stress or even a lack of recovery... Track your waking HR, if its over 10 beats out from the norm, take a rest day, or an easy day... until its back to normal... My Waking HR may be 41 when someone else's is 61... so only compare your stats against yourself.. Short answer... Yes Stress can play a big part in your HR stats..
  5. Ferret69
    Thanks, Yep Great Race... Takes it toll on the Legs with the steep downs but quite easy on the HR until the last 10kms. I had done a 2h47.19 at CT Marathon as my qualifier, didn't actually want to go that quick on Saturday but got caught up with a nice little bunch and before I knew it we were on track for sub2.50 with 15 to go so had to chase the PB.
  6. Ferret69
    Sorry didn't realise there was a Result Slot in there Cool Race, tough first and last 10s but pretty Blitz in between, super well organised..
  7. Ferret69
    Correct, was Hell on earth... Never seen so many Runners Drafting each other... hats and glasses in hands I vowed after that I would never Run another Up run... But I was back this year and its a lot less hellish in decent conditions
  8. Ferret69
    I am not this year but I did do both in the Same year in 2012 and 2013. Its totally do-able but obviously dependent on the strength of your running.. If you have put in a Proper 3 Months of Ironman training you should already be over 450-500kms of running for the year so far... and have the Cardio strength from the swimming and the leg strength from the biking.. Soon as Ironman was done I took 7-10 Days Off or very easy and then did a Comrades Long run @ RAC, 2 or 3 decent weeks and then started to Taper again going into Comrades with less than 850kms. I even did Sani2C both years between the 2, the first time only finishing 13 days before Comrades. For the Record both Years I found Comrades a lot harder than Ironman and I believe I was short of mileage but nothing that was not going to get me through... For Interests sake 2012 - IM 12:55 Windy Year - Comrades 9h09 (down) 2013 - IM10.36 Comrades 8h47 (Up) Took 2014 to race only Mountain Bikes and Focussed mainly on Two Oceans and Comrades in 2015.
  9. Ferret69
    31st it is then, Thanks ScottC
  10. Ferret69
    Congrats on your Run, Sorry it didn't go quite to plan, yesterday was a scorcher, I had finished my short morning run and was on a Golf Course at 9am, and I was feeling very sorry for the Guys still out there at Soweto. I also Cant seem to find 2015 dates for the Johnson Crane, on entry time, runners guide or the Benoni Northerns website,. Very strange, but I do think the race will be on the 24th January... and I'm sure entrytime.com will have it up soon. If you looking for a flat easy qualifiers then either JC, Sasolburg or even Vaal are the ones in Gauteng. Vaal is usually only early March so you might want to do one of the earlier ones and get the qualifier in before March just In case of illness etc..
  11. Ferret69
    I do most of my Comrades Training pretty unstructured on how I feel on the day, just making sure I get in the Long runs... So I kind of liked getting forced into a structure for just 12 weeks... As long as the Tuesdays, Thursdays and Sundays are in place the rest is Not a train smash... I did however follow it to the T and apart from taking Fridays off I didn't miss or change more than 1 or 2 sessions.. I have the Km/Mile pace and distance Conversions written somewhere if you want me to post them...
  12. Ferret69
    I did my first Comrades back in 2012 on a Whim purely on Ironman Training (got given a sub entry a few days after ironman) Had under 700km of Running that year from 1 Jan to race day, but with all the Biking and swimming I was just fine.. Don't get me wrong I Died 10x more on Comrades than I did in Ironman (and 2012 was the windy year) but as long as your Ironman work has been put in properly its more than possible...
  13. Ferret69
    Thanks, think id be slower on the bike at the moment... Last touched any Bike at Day3 Sani2C this year, going to be very interesting in a few weeks when I have to dust it off for 94.7.... think ill be having to drop back a few hours from my Original VB entry....
  14. Ferret69
    If any of you are Looking for a Decent programme to Bring down your Marathon Times have a look at the below Asics Training Programmes All based over 16 weeks with a perfect blend of Speed, Intervals, TTs, and Long Runs Pace's included for each Goal, and max weeks around 95kms (I rested every Friday) I used this for CT Marathon and Took 18mins off my PB so I think they work a charm if followed correctly... No Hills in it so probably not a Great Idea leading up to Comrades but I did it from 1st week July (took 4 weeks off after Comrades to rest and build slowly again before starting) this year for a Flat Marathon at the end of September (only had 12 Weeks so had to drop a few, did first 5 and last 7). But if you can fit in the full 16 it will be great. http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.00.pdf http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf That's the Sub3 and the Sub3.30... If you Google I think there is a 4 and 4.30 as well.
  15. Ferret69
    Good Luck, we will be strava stalking you
  16. Ferret69
    Hope I didn't let you down
  17. Ferret69
    Yeah, Thanks, Good Day out, couldn't have asked for better Super Fast Course, Great weather, and just the altitude makes all the difference coming from JHB... Ill definitely be back next year
  18. Ferret69
    Haha The Pressure.... Just using Kaapse for a Last Long tempo Road run for the year, maybe just a sneaky 2.59. My Main Marathon for the Year was Cape Town so I could get my qualifier in early. Then from next week moving over to the Trail stuff for 3 weeks leading into the Lesotho Ultra Trail... (just the 38km) with a measly 1760m VA Could be very interesting considering my trail background is very very limited..
  19. Ferret69
    Not Doing Soweto but started my 2 Week Taper into Kaapsehoop Marathon monday.. Last little Speed session tonight with a 5km TT , a 16km sunday and then all slow Jogs/Strides in... Good luck for Soweto..
  20. Ferret69
    Hahahahaha Comrades and a marathon are 2 completely Different Beasts... 7h29.59 would work nicely... But we all know how SH#T can happen on the Day in that race...
  21. Ferret69
    But on looking at the Spread sheet I see Loskop and Slowmag are only 8 Days apart so might try and find the 3rd Marathon a week or so later.
  22. Ferret69
    Thanks , Not Really 2 Ultras and 3 Marathons in the Calendar year before Comrades is quite Standard. But Nothing Race pace, already did my Qualifier at Cape Town Marathon in September so the rest is all a Build up. Looking to fit in 1850kms from 1 Jan.
  23. Ferret69
    Says I need a Google Account to Edit it But out of that Lot ill be at , Kaapsehoop, 2Oceans, Johnson Crane, and the Big C Possibly also Loskop as my 2nd Ultra Will Probably also do Sasolburg Marathon in Feb and Slowmag in late April/Early May
  24. Ferret69
    Now Known as Ferret69 Haha... Thanks for the group, will keep things fun
  25. Ferret69
    Cool Idea, Joined your Group, hope all still Welcome Thanks
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