Stretch Posted October 23, 2015 Posted October 23, 2015 Stretch, a lot of it depends on the type of time you are running. I presume you're aiming for another Bill or quicker so you should be in shape to run all the downs. My comment was aimed more at those looking for a 10:30/11:00 hour run. Your quads will get sore and you'll feel a little sorer afterwards than you did after the up run. You should be fine to run them all but don't race down them and certainly don't race down fields because you're feeling good and there's only 24k to go. Many a runner has raced down fields only to find he walks almost the whole of Pinetown. yip my Brother in Law of 23 medals vintage has already warned me of this...Pinetown and Cowies will eat you up and spit you out and cool - thanks ricochet_rabbit 1
ScottCM Posted October 23, 2015 Author Posted October 23, 2015 If your goal is simply sub 11, let me give you this advice. You may think I'm nuts though. I have run 8 comrades & 4 of them are down runs. The last one was on 350km of training.If there is one thing you learn, it is WALK down the big hills.walk down Polly'swalk down Inchanga,walk down Bothas &walk down Fields. I promise you won't regret it. As a novice and someone with dodgy knees i am hoping to run fast enough on the rest of the course to be able to follow your advice on these hills and walk them. Thanks ja something seriously wrong with that time my best half was 1:34 at johnson crane half this year, my life goal is to try and break 1:30 in a half which il try at johnson crane next year. Still a very impressive time that.
dracs Posted October 24, 2015 Posted October 24, 2015 Train hard Booo... that's not a trick! OK, to declare my interest - always said I will never do comrades as I have seen how people break themselves doing it... But, I have entered 2Oceans, and thinking, maybe just maybe if that goes well, I will roll on and do Comrades as well... Should have a good base and enough time to recover? Sportsworld.co.za 1
Sportsworld.co.za Posted October 24, 2015 Posted October 24, 2015 .. Should have a good base and enough time to recover? Oceans '15 over Ou Kaapse broke me. At least it was a wake-up call to put a bit of effort in the next 5 weeks after Oceans. So if anything, Oceans will open your eyes!, But it is possible. dracs 1
ScottCM Posted October 24, 2015 Author Posted October 24, 2015 Booo... that's not a trick! OK, to declare my interest - always said I will never do comrades as I have seen how people break themselves doing it... But, I have entered 2Oceans, and thinking, maybe just maybe if that goes well, I will roll on and do Comrades as well... Should have a good base and enough time to recover? Just remember entries close at the end of November. Good Luck with the Two Oceans. I have added your name to the list. https://docs.google.com/spreadsheets/d/17c3Re7dGpkbBvFENrfn-hsTUxvdvxaYeoDArGQW1NIQ/edit#gid=602379615 dracs 1
ScottCM Posted October 24, 2015 Author Posted October 24, 2015 Oceans '15 over Ou Kaapse broke me. At least it was a wake-up call to put a bit of effort in the next 5 weeks after Oceans. So if anything, Oceans will open your eyes!, But it is possible. At Least next year has 9 weeks between the two
Sportsworld.co.za Posted October 24, 2015 Posted October 24, 2015 At Least next year has 9 weeks between the two 5 weeks trainingLast 4 weeks recovery ScottCM 1
Stretch Posted October 24, 2015 Posted October 24, 2015 ok ...so while on my run this morning I was thinking about lessons learnt from last year...Multiple comrades veterans can add their 2c but here follows...... Stretch's 5 bits of advice for a novice comrades runner: 1. Pre Jan Training - Pre Jan is still early days..use it to build and keep fitness..you don't need 80+km weeks at this stage2. Glutes - build strength in glutes from the beginning..it takes all the strain away from your knees and ITB (squats, clam shells, pick up's etc)3. Road Camber - alternate camber as much as possible - so run on both sides of the road and ideally in the centre if you can. if you always run on the same side then one knee is getting more pressure than the other4. Grass - you can smoke it or you can run on it..at least one track session a week...it can be sprints or just fast laps. Continious pounding on the tar takes serious strain on your knees5 - Take it Easy - and i battle with this one ...but slow recovery runs are important every week..not every run needs to be blazing as fast you can Veterans Please add to this list and finally...a link to keep saved for race dayhttp://comrades.runnersworld.co.za/13-ways-ruin-comrades/ Sportsworld.co.za, ScottCM, Pieter1 and 1 other 4
ScottCM Posted October 29, 2015 Author Posted October 29, 2015 Hey all how is the training going? Jigghead, Are you ready for the Soweto Marathon on Sunday? Good luck bud and bring a detailed race report back for you to read next week.
rpedro Posted October 29, 2015 Posted October 29, 2015 Good luck to the guys doing Soweto. I ran Tuesday and I plan to run again tomorrow morning. Other than that I'm spending time on the bike. Tapering for DC :-) Jigghead 1
Ferret69 Posted October 29, 2015 Posted October 29, 2015 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..
rpedro Posted October 29, 2015 Posted October 29, 2015 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.. Looking forward to seeing that 5km TT strava upload ;-) Vinnydabutcher 1
Ferret69 Posted October 29, 2015 Posted October 29, 2015 Looking forward to seeing that 5km TT strava upload ;-)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..
Hacc Posted October 29, 2015 Posted October 29, 2015 Good Luck for Soweto, did my first Soweto marathon last year, and decided not to do it again this year. A bit early after Comrades to do a marathon.
rpedro Posted October 29, 2015 Posted October 29, 2015 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.. I c u did a 02:47:20 at the CTM That is a MONSTER time.
Ferret69 Posted October 29, 2015 Posted October 29, 2015 I c u did a 02:47:20 at the CTM That is a MONSTER time. 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 rpedro 1
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