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Vallende Vaandel

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Everything posted by Vallende Vaandel

  1. slight calf tear earlier ja (dec/jan). so my coach focused on frequent longer runs rather than one weekly long run but the weekly mileage still added up to the same. During the Tom my tank felt full and recovery afterwards miraculous. I'm just trusting my coach from here on out - he did wonders for me so far, and I just gotta trust him on the next grueling few weeks ahead. But seems in line with what you said - big push for 5 weeks and a lekker taper. I know I'll end up with a 11:59 finishers time but I'm happy with that!
  2. O I absolutely knew I was underprepared - I'm a smart woman. But also an incredibly stupid one. One might say stubborn to the point of cutting off her own nose to spite her face 😆 But ja, I'm already chomping at the bit to go for a run. Seems my hips have forgiven me and bless them, poor babies, they have no idea what I'm gonna through at them the next 2 months!!
  3. This was my first Two Oceans anything and first ultra. The route and the fellow runners made for an unforgettable day that I will cherish for a long time. End of 24 and beginning 25 I got a slight tear in my calf and re injured myself due to tons of speed work. Divorced my coach and signed with someone who actually ran a tom and comrades and from there it was smooth sailing. I pitched at the start line with low expectations since my longest run this year was 25km - under promise over deliver was my motto. Heck anything further than 42km would be a win for me. Let it be known I'm slow and started in L batch so my experience is from the back of the race. The expo was fully stocked, exciting and full of goodies. They promised an experience so full marks to them. But I just want to collect my race pack and go sit in a corner and question my life's choices. With no directions and non helpful staff to guide you to the collection point we had to walk the full expo. Yes I know the vendors paid blood money so the Ikea model of forcing entrants to walk past everyone makes money sense. But not leg sense. Turns out there was a non marked slipway at the entrance to get to the hidden registration venue but let's leave it at that. I personally like the shirt design and can't give a damn about the lack of goodies in the reg bag. What I do care about is the overall details being fed last min in micro portions on the website. I run with my hydration pack since I side stich just thinking of taking more than one sip of water at a time so I was fully prepared with water and fuel for the majority of the race. At the parking venue (groote schuur high) there were 3 porta potties... nervous bladder forced me to make a quick stop and I hoped and prayed for another at the start line. Nothing. Asked a marshal and they just shrugged and said nope they don't know. A look of panic on a lot of my fellow batch mate's faces. Surely as the race starts there will be many along the way... right?! I mean 17 000 runners with gels and nerves is a well known toilet humor fact. And I come spoilt from 2 x cape town marathons where there's more loo's than runners and 5 star aid stations every 3km's. But otherwise the start was a well oiled machine with on point starting times, neat batch formations and clear speakers with excellent communication. Ok off we go. Found 3 loo's hidden behind the first water station but the queue suggested a long wait so I puckered up and ran on. But this seemed to be the theme of the race. Perhaps I'm blind and missed them or expecting too much but seeing as some runners sprinted with a white banner to any bush that gave half decent cover I believe I'm not alone in this finding. And if a loo had no queue you know why. The distance covered in the dark is a blessing since it's not the prettiest, but you quickly got to know your neighbors and find your rhythm. After months of running and training solo, even entering solo it was such an uplifting moment to find my people. By the time the light hit the sky we had a stunning view of the sea and the cool breeze whispered sweet nothings in your ear. We were all chatting and laughing as we made our way up little chappies and my pace was still steady. I fell a bit behind on the actual Chapmans peak climb since I got too cocky with my time gained and talking nonsense. Then came the horrible surprise... The one thing I never anticipated is the off cambers on every down section. My knees protested and my hips crunched like a drivetrain on a muddy Wines2Whales race. I knew as I ran down I'm heading for trouble. I was true to my word and flirted with the cutoff times. My hydration bladder was emptying but I found ample water, coke, poweraid and ice right to the 44km mark. The supporters provided salted potatos, bananas and swieties but this dried up very early in the race. One sweet lady drowned me with Amasi milk, baptized me with Vaseline and slapped me on the rump... I never felt so loved and revived in all my life. But the wheels came off for me and many others up houtbay main towards rhodes. The water points felt just too far in between and since I didn't waste time to refill my hydration pack so I too was feeling the pinch. And this was also when the heat started poking through. Lot's of locals with hosepipes came to the rescue but the frenzy of the cutoff made a lot of people - including myself - panic at the disco and do stupid things. Unfortunately by now the hips and itb threatened to teach me a lesson after I tried to negative split my way to the finish so at 51km I called it a day - comrades is so close and injury now will mean a lot of money lost in airplane tickets and accommodation. So I ended up in the trunk of a Spiedkop's car while I waited for the sweeper - 5km from the finish line - with a birds eye view of the remainder of the race. PS I was too sweaty and smelly I couldn't get it over my heart to sit inside her car. Then the ambulances started whizzing past and I heard on the radio (the Spietkop was such a character and ended up joining me in the trunk) of all the injuries, concussions and heatstroke's being reported at a rapid rate. I wish good health and speedy recovery to all those injured runners Bottom line is, the route and fellow runners were beyond amazing and I made lifelong friends on this journey. It sucks that I came so close to the finish but also stoked that I proved to myself I'm damn slow but still strong. I will be back next year to finish, even though I don't feel like putting my money down in support of the race organizers. Were there ample marshals? Yes. Was route safety a priority? Yes. Were there enough EMT services on the route? Mhhh doesn't sound like it. I made my point clear on the portaloo's already. Could there have been more water tables towards the end? Yes. Do I regret entering and participating? No. But for such a big race it feels a bit last minute slapped together. Especially since they started packing up when there was still a decent amount of runners determined to make it to the finish. But I'll be back next year to finish what I started!
  4. "The City’s Disaster Risk Management Centre is calling on residents and visitors to take the necessary precautions to stay safe during the upcoming heatwave particularly those participating in the Two Oceans Marathon and Half Marathon this weekend." this according to IOL, although Accuweather is a bit more optimistic. Well I'm off to my first ultra and first two oceans... I'm already as slow as a snail stuck on sticky paper so with the doomsday forecast I might finish by end of business day next week Tuesday. Good luck to all participating! I'll be at the back flirting heavy with the cutoff times
  5. Bought online from them end of Jan this year - shipping was within a week. I was skeptical about the site since the shoes I purchased was at an unbelievable price but all checked out!
  6. 38 - I do strength work once a week. Sat is my long run day with Sun a long-ish day on the bike (2h in Jonkers on a heavy bike and I'm a broken woman) then 3 run sessions in the week comprised of hill repeats, strides and intervals. With one recovery day. But yes, strength work is becoming a necessity!
  7. Thanks for this, my last 2 marathons were solely based on the long and slow approach - and I had zero injuries or over fatigue. I've never been a fast runner, and I'm more than happy with that. Been doing zone 2 with a sprinkle of threshold spinning this week and it just feels right. I've already paid an astronomical amount for both these races, so have nothing to lose other than to keep going at my pace and intuition.
  8. new year woes for me - I did my qualifying marathon last Oct and took 2 weeks off before TOM and Comrades training started 1 Nov. I had some doubts on the training plan I worked out for myself - it was a mashup of a few generic internet plans with cross references to coach parry's, percentage checks to see if I was reaching progress blocks with step backs etc and fairly impressed with my Frankenstein plan, but the mileage seemed too high. So I decided it was time to call in a professional. The pro second that the mileage was too high and lured me in with a cookie on a string and before you know it, I'm financially over committed in the worst way possible. The plan started me off lower than my marathon start block did and I scratched my head - huh? why so little mileage? It's not as if I'm couch to comrades? I was told to trust the process and I did. But everything was speed work with only an hour long run on the weekend. Alarm bells went off and I repeated my worries, and was lulled into content again. The speedwork during the week was short but quite rough and severe and I couldn't remember the last time I felt so tired. Unfortunately it all came crashing down when I tore my calf muscle and was out for 2 weeks. I dipped a toe back into running and all seemed fine but one hill repeat another 2 weeks later and I was back where I was. PS I'm not blaming the coach for my stupidity. That's on me. I should have eased into it knowing my own body. Currently I'm on the spinning bike for the next 2 weeks with TOM and Comrades slipping through my fingers. Some hard and expensive lessons learnt! And already a fortune spent on entries, accommodation, nutrition and gear.
  9. The wind and heat wasn't as brutal as last year, so I was at least prepared in that regard. And this time managed to run all 42.2km of the race without any walking still missing my goal with 2m45s thanks to a bathroom break and the ugly truth of my fitness in the last 12km - I was supposed to keep it constant until 30km (which I did) and empty the tank the last stretch... only to find I couldn't push harder than the average I already set out with. So my finishing time was no surprise if not an anticlimax. Still 50min better than last year and with minimum stiffness and soreness today. Nutrition, gear and mindset was on parr but had a wakeup call on my fitness
  10. Thanks, I see Shebeen said the same thing - I'm aiming for comrades so will push through with training regardless. So many said subs sell out before they even had a chance to land but the little flame of hope is growing stronger! I fully understand the ballot system since the demand is just insane.
  11. absolutely gutted with this lottery system entry for two oceans - I wasn't selected so no entry 😭 I can only cross fingers I'll be successful for Comrades 25 as this is my "swan's song" year before family planning takes the main stage. Sigh, I was really looking forward to suffering through Ocean's at least once. I might just through a pity party and run my own damned 56km 🤣
  12. training for sanlam cpt marathon has been going too well it seems and now I have pinched a nerve in the hip that just won't let up. Missed a total of 102km now with just 602km done June till date. I think I can manage another 180km before D day and hopefully be fine. At least I finaly have my nutrition issues sorted. But I miss my mtb so so much and with the bliss of cold weather gone keeping this running regime going in our lovely summer heat will be my biggest test yet
  13. will swop my sunscreen for Jimmys basting, along with a single shot of cement 🙂
  14. on a non-Olympic note - I see we have a date confirmed for 25 TOM but entries aren't open yet. Is it me or is 05-Apr early? Feels like it's migrating closer to the warmer side of the season, was hoping for a late April date. But at this stage I just cross fingers for an entry!
  15. the initial question was what other tried and tested long distance fuel options were out there, since I started getting GI upset on Maurten after using it for a year and a half; now that I've increased length and duration. Sometimes it's not worth reinventing the nutrition wheel if a thousand others already went through the same rigmarole hence the reason we ask within our community. Experience, in this case - has to be bought 🙂 Since I now have the fun (if not expensive) task ahead of setting up comparison runs on brands X, Y and Z and see what works, what doesn't. Endurance vs Race products; Solids vs Gels vs Bars vs Jellies. When to start, frequency, combinations and whathaveyou's. Anyway thank you all for all the input. Now it's a game of either over or under doing it. Hitting a wall or hitting a negative split pb sprint home for all the wrong reasons...
  16. I fuel slow but I now deduce that I start too soon. I don't use any fuel on a run below 18km's, but do use water since I sweat profusely. If I run 20km or longer, I start using a gel/bar from 9km onward and stick to 9km intervals as opposed to time. As mentioned I qualify as a jogger not a runner and my LSD sits at an average of 6:40min/km to 7min/km depending on elevation gain. Still working on speed but all in good time. Drink mix only come into play at 25km's and up. So a 30km run for me will see me 3h20min+ on the road and then I aim for one drink mix sachet and 2, perhaps 3 fuels (gel and bar mix). I forget to drink water on the mtbbut force myself when running since I can't handle a gel without it. The 32Gi on the other hand feels completely fine without any water with no issues. But it hasn't been too long since I started them, will see how the next 4 long runs go. I'm going to stick with the 32Gi for now, see if I can get away not using a drink mix and prolong the fuel introduction to prevent overloading. Worst that can happen I can bonk, have a pity party and call my husband sniffeling and ask him to come pick me up feeling sorry for myself! I'm just scared stiff of electrolyte loss since I look like a livestock salt lick after 10km's...
  17. advice needed please - long distance fueling. I'm a die-hard Maurten fan but on longer distances they now give me nausea, nerves and cramps. (I have a snowflake princess stomach) My setup was a combination of Maurten non caffiene gels and solid bars, with Tailwind naked flavored drink mix. I run slow so I don't need to go overboard with high energy input. But on all my longs runs I use fuel to familiarize and train my gut, and dial in my consumption strategy. Recently switched to 32Gi endurance range - chew tablets and jelly bars. Taste is a 10/10. They do seem to work since their fame is slow releasing energy, just wondering what else is out there? I've tried Gu throughout the years but that's a definite no-no for me.
  18. I know shoes and how one experiences a brand is extremely user specific. But as someone who currently runs in broader shoes, I can vouch for and recommend Saucony. They cater for the wider foot and I solely use their road and trail shoes. I have the Guide, Ride, Triumph, Peregrine and Exodus, all in half sizes and all fantastic shoes for me. Poobie Naaido has specials all the time on them (given I don't mind purchasing the previous models). As I say, they were recommended to me as a broader shoe option and I won't stop using them until violently forced to.
  19. Did a marathon end last year with the week leading up to it having the worst stomach bug of my life plus a cold. I trained with tailwind naked drink mix (unflavored) and Maurten gels + bars also ran the marathon on it. Imo worth the hype since this didn't put ANY stress on my already delicate gastric system and no flavor fatigue. Since I was knackered I ran longer than anticipated but the boost from the compact carbs helped me through. I also make a point now to include probiotic (Rawbiotic Gut) and immune boosters from the start to the finish of my training plan and I can happily report as someone who's destined to always suffer one of the two so far so good.
  20. A bit late to the reply - as snowflake as I am to the cold - shorts, mohair blister resist long socks, decent longsleeve breathable running shirt and in heavy rain my Salomon Bonatti pro waterproof jacket. Thin gloves to help with wind chill and early mornings I might opt for leggings. Base layers, wind breakers and thermal tights make me feel like those Robinsons Cook-in Chicken bags and imo not needed here. And as a female runner alone, I plak myself full of reflectors and lights - you will be shocked how 'polite' the cars are here and especially in our omnipresent downpours and fog it's best to mimic a krismis tree. But I can't think of any better time to run than in the winter rain here in the cape. Enjoy!!
  21. '24 sanlam marathon to qualify for '25 two oceans followed by hopefully '25 Comrades. Now with all this running ahead, last year I had enough problems with electrolyte and magnesium deficiencies and want to avoid this. I sweat profusely and know I can't get around this, even in winter. But the price of specifically Slowmag and Rehydrate are insane when you add up the months - is it just as simple as popping into the pharmacy and asking for any generic no-name alternatives? Or is there truly a reason for the pricier better known brands? Yes I'm a cheapskate.
  22. So apart from the disrupted schedule and knee injury, I had a 6 day stomach bug followed by a cold. And since I'm not mature enough to know when to call it quits I still rocked up to the start line sniffling into a tissue and fearing to cough should something cough back... Loved it, hated it, a lot went wrong and none of you irresponsible people told me how addictive marathons are. But the worst was having only 1h20min of interrupted sleep the whole friggin night. I'm happily addicted to coffee - drink 2 cappuccino's a day. We have a Simonelli Oscar 2 and consider it our marriage councilor and closest thing I have to a personality. I can - and often do - drink a cup at 21:00 and still fall asleep within 5mins. Had a cup at 5 the night before because I'm convinced I'm somehow invincible. Ate an early dinner, popped a Slowmag... and my close to deceased GI tract gasped it's second invigorating breath and my heart decided it's time to join the sokkie jol into the wee hours of the morning. I eventually fell asleep at 03:21 from exhaustion. Lekke. Veeeeery lekke. Don't know how I got to the start line but I fell asleep sitting in my batch queue waiting and only realized I was actually attempting my first marathon when my watch gave the first of many little buzzes - 1 down 41 to go. Then my tired party animal of a stomach decided to reminisce about bfast and brought it back up for discussion, at the 4km mark. Twice the taste, zero the callories I guess? I just kept going, slow as hell but going. I swallowed some tears at 14km as I force fed myself Maurten bars and gels - worth its over priced hype for me - and went into elevator music mode. The supporters, fellow sufferers and lays chippies on offer were my saving grace. At 25km I realized there is no way out of this and at 30km I had an internal dialog that will make Charlize Theron blush. Anyway I did it. It was a terrible intro to the game but I loved it? At least the shoes, nutrition and gear were on parr with no hassles. Just stupidity that won't get solved anytime soon, but that's why I married a smart man so I can ignore his advice. Already signed up for next year and then some. Def have to see how far is too far. Literally.
  23. Thanks Jewbacca, gonna stick to that sage advice.
  24. My first marathon is hopefully coming up 15 Oct - the very flat Cpt Sanlam. Been training for 18 weeks, started off beyond unfit to 30km on my long run feeling kinda good. My speed is internet explorer on dial up slow but I'm happy with that. My last long run (the 30k) was 2 Sept and due to personal problems and work schedules I only did 5 short runs the last 2 weeks, missing my 2 most crucial long runs. My question for the seasoned runners - is 770km base km's over 22 weeks going to be enough; have I unavoidably already started tapering beyond salvation; can 2 weeks of slacking iow 50km vs the goal of 95km make or break my fitness? Was at the physio today to sort out my stress spasms and she slapped me on the back saying to keep faith, don't try and make up for the missed runs and make the call closer to the race, depending what my runs add up to this last 3 weeks. My poor husband is gatvol hearing running complaints and advise me to rather get back on the mtb or stick to trail running.
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