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Ferret69

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Everything posted by Ferret69

  1. Ferret69
    Hard to say new Course new Goals, when the Medal Cuts Offs remain the same.. Silver will still be 7h30 but it will take 13mins longer to get there at the same pace... BR 9hr but 17mins longer etc etc.. I know Comrades has also been advertised as a Point to Point race and no actual distance and has varied over the years, but an extra 2.5kms (if it happens) is a bitter pill to swallow. For me chasing sub 7 , 89.2km or 92.5km is a difference between 4.42 per km and 4.32 per km for the full distance...
  2. Ferret69
    That's what I got for 2015
  3. Ferret69
    Rumour from a mate of mine at the Launch it adds 2.5kms to the 2018 down Run... Not a happy camper
  4. Ferret69
    Looks like the last rise to the Top of Botha's on the down run just before going past the little spaza shop and heading down Main Botha's into Hillcrest. I remember that Barrier from doing the route tester down run on non closed roads..
  5. Ferret69
    Thanks Lexx, Well done on your race too... Sorry about the Calf Niggle.. 93 is still a great run. Man, I love that race... I don't know why but I always seem to run well there... Must be the 1300m of Altitude Drop from Jhb as its not the easiest course or terrain.
  6. Ferret69
    What he said, Speedcross is a No Go for actual Trail Running/ Races.. S-Labs are the way to go... but pretty Pricey..
  7. Ferret69
    MPG is great for Triathlon Training, and I would even say training up to about 21kms. Only problem with it is that it is so personalized its impossible to have training partners.. Every single session is so set to your HR and zones that there is never just "go for a run". I had a mate who followed it for Comrades last year and it got very lonely... When we were at 30-35km Club runs with a nice group he was slogging it out there alone to hit the right marks and zones.... and unfortunately his race didn't go to plan either.. I'm not at all dissing MPG at all as I think the platform and coaches are great but I'm not sure its right for Ultras.. Just my 2c
  8. Ferret69
    Especially when I had to miss this 2017 one being a cripple... cant wait for 2018 DOWN
  9. Ferret69
    1 September 2017.... and No normally no major rush as long as you in before end November-ish
  10. Ferret69
    The Fenix has an Intervals Program built in. Go to Training, then Intervals (on your watch)... You can set in 100m on 100m off x as many Reps as you want and include a Pre warmup and post Cool down., The watch will do the rest Beeping you in and out of each Repetition. Works Great for Track work.
  11. Ferret69
    Also ran Northgate.. Good race... Tough Little Course that...
  12. Ferret69
    After 20km plus I have a Choc Milk... After Oceans I have a Choc Milk and Beer After Comrades I have Lots of Beer.... gotta love the end of season race,..
  13. Ferret69
    Isn't the cutoff at halfway already 6h10? I just think it highlights the point that the qualifying standard should go back to 4h30. Maybe even 4h45 for a few years and see if that improves the stats.. I suppose at the end of the day though Comrades needs/wants their 22 000 entries and entry fees, so they don't mind the 50% drop out rate in F.
  14. Ferret69
    I know a lot of people will hate me but I say change qualifying straight back to 4.30 no questions asked And Leave 12hr cut off... People running 4h59s to qualify are already on a hiding to nothing, especially on the Up run, cos they are also (often) the people who have done 600kms training since January.
  15. Ferret69
    What do you mean you have no base? You ran 87kms 10 days ago... and did 1500kms in the 5 months before that. A bit of speed work and you sorted. 90mins on the legs will feel like nothing
  16. Ferret69
    4mins for 800m so that's 5min per km Its estimating as you are a training for a 4hr Marathon (5.42per km) your 10km race pace will be at approx 5min per km, and thus that's the pace you should do your 800m intervals at. Each 800m divided by a 3min easy Jog in between. As opposed to other programs where the track is divided by a walk or a minute or 2 stationary this keeps you jogging throughout to build speed and endurance.
  17. Ferret69
    And Lastly a Mile/Km pacing/distance conversion I made to keep it simple.. I round up and down a little on distance depending on the mile... Mile Km Pacing.xlsx
  18. Ferret69
    And a 3h30, if you are in between... I 3h52 marathoner should be chasing this one... ASICS_TRAININGPLANS_Sub%203.30.pdf
  19. Ferret69
    Yeah, Ill use the Asics Sub 3 programme attached starting at Week 3 this week and run its course right through, using the end of Week 10 as my half marathon race.. I've used this programme the last 2 years (2015 and 2016) after a 4 week Comrades rest, and 2015 I ran my first sub3 with a 2h47 and last year ran 2h41 so I know it works.. I just have zero Base this year so will just aim for a 2h59... ASICS_TRAININGPLANS_Sub 3.00.pdf
  20. Ferret69
    Congrats to all the Comrades Finishers... Stretch/Lexx I tracked you two, also couldn't believe you pretty much ran together the whole way without knowing it.. I call that well paced by both of you.. Decided last night its time to get my sh#t together and put a new programme and some Goals in place again for the rest of the year... So I have 7 weeks to a sub90 at Skukuza Half, and 13.5 weeks to a sub3 at CT Marathon in September..... will be just under 1 year from my broken femur on 1 October. Lexx you going to be at Skukuza again?
  21. Ferret69
    I'm going away to the bush with No internet, No TV and no tracking so I don't have to sit on the couch and watch this race while crying in my cereal that I couldn't be on the start line this year... Then Ill go for a Jog and swear ill be back on the start line for 2018... There is NO better goosebump moment (10mins) in any race in the world like the national Anthem, shosholoza, Chariots of Fire, the cockcrow and the cannon firing at the comrades marathon start line... Nothing comes close
  22. Ferret69
    There are Massive Big Board distance markers every single km in Comrades, however unlike other races they work backwards on Distance "To GO" so the first you will see this year will be 86 kms TO GO... So I would suggest you keep a Log of where you want to be at each 10km to go marker.... 80/70/60/50/40 etc etc Also Drummond wont be exactly "halfway" so don't use the Banner at Drummond as your exactly halfway goal.
  23. Ferret69
    if you can run 18.50 you can run 17.59 And if you can run 3.35 per km over 5kms you can run 3.45per km over 8kms.. Asics Sub 3 training program, google the pdf... if you follow that, the track work will get those times down and an easy sub3. You right there already
  24. Ferret69
    Training for a fast Marathon last year after Comrades I got quite caught up in the Cadence/ Stride Length debate It makes sense, that the bigger the steps and the More steps you take per minute, the more ground you will cover in a minute, and THUS the faster you will run... I got my 5km PB run to 192 cadence and 1.51m ave stride length... Obviously the stride length will lengthen downhill's and shorten on inclines. But it is definitely something worth working on in the OFF season...
  25. Ferret69
    At a Comrades roadshow I went to a few Years ago Fordyce threw out 4 Targets to hit to Run a Silver comrades These needed to be done between 1 Jan and race day Sub18 min 5km, sub30min 8km, sub3 Marathon and min 1800kms Training. in 2015 I only hit the 5km and ran 8h02. (17.58/30.09/3h04/1620kms) in 2016 I hit all 4 and ran my 7h01 (16.57/27.42/2h47/2125kms) Obviously there are many exceptions to every "rule" though
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