Cyclists with a "Running" Problem

[Craai]

3 minutes ago, mecheng89 said:

If all endurance athletes followed this mantra, no one would get injured and be in the shape of their lives for their targeted event. 

I believe Jeremy Clarkson said it best

SPEEEEEEEEEEEEED

 

 

[mecheng89]

On 1/18/2020 at 6:01 PM, mecheng89 said:

So one of my big goals for 2020 is to do the 947 + RAC challenge.

 

To those who have done it before, what training do you recommend? My goal is just to finish 947 sub-3, and the RAC 32 in sub-3 as well. From what I've heard, the RAC is tough, but lots of races can call themselves tough...

REVIVE

[Craai]

15 minutes ago, mecheng89 said:

R1200 for a local entry? O my hat. Hoping to travel down this year to support and take in the atmosphere. 

Yeah, that's rough. If nothing else, it provides a little bit of extra motivation to put in the training if you have entered. Obviously there are the  2020 entrants that qualify for a small discount, but still a lot.

I suspect the race will still be sold out despite the price and the anti-vax brigade (Thou shall not enter when not vaccinated)

[TheoG]

On 2/17/2022 at 11:59 AM, Craai said:

MEDIA RELEASE: Launch of 2022 Comrades Marathon

It’s the much-awaited Comrades comeback!

After nearly two years of adhering to the National State of Disaster, the subsequent suspension of sporting events and the cancellation of both the 2020 and 2021 Centenary Comrades Marathons, the Comrades Marathon Association (CMA) is thrilled to launch its #Comrades2022 campaign and announce its plans for this year’s race.

CMA Chairperson, Mqondisi Ngcobo unveiled the very appropriate campaign slogan, “The Return – Sishay’ Ibuya”, signaling the long-awaited return to road-running and a celebration of the comeback of The Ultimate Human Race.

The launch, hosted in Johannesburg today (Thursday, 17 February 2022) was attended by the nation’s top media, road-running dignitaries, CMA sponsors, stakeholders, former winners, elite athletes and sporting personalities.

Ngcobo has cautioned however that, “Runners will still need to exercise a degree of care and attentiveness when out running - be it exercising, training, spectating or participating in events. However, amid all the precautions and safety measures, we are just extremely pleased to be able to host the 2022 Comrades Marathon in August and invite the nation and the world to celebrate this milestone with us.”

He added, “The slogan is such a natural fit for this year’s upcoming event. The return of the Comrades Marathon, let alone all other road-running events, is something that runners have been eagerly awaiting. It is therefore with a great sense of pride and pleasure that we unveil this campaign, issue details around our upcoming 95th Comrades Marathon and create the conditions for our athletes to run the race that they love so much.”

The 95th Comrades Marathon will be a Down Run on Sunday, 28 August 2022. The race starts at the Pietermaritzburg City Hall at 05h30 and ends 12 hours later at the Moses Mabhida Stadium in Durban, covering a 90,2km distance. This will be the 47th Down Run in Comrades history.

Considering the current National legislation limitation on mass participation events, the entry limit has been capped at 15,000 entries. Due to Coronavirus and other health and safety implications, all entrants will need to be fully vaccinated against Covid-19 and produce their vaccine certificate to complete their entry status by 12 July.

The opening date for entries is Wednesday, 23 March 2022, when the first entry window period commences and runs for 1 week until 31 March 2022. During this window period, only those entrants who had successfully entered the 2020 Comrades Marathon will be able to enter, be they South Africa, Rest of Africa or International.

The entry fee for South African athletes will be discounted from R1200 to R1000 in the first entry window period, as per the CMA commitment when the 2020 race was cancelled. Rest of Africa and International entrants in the 2020 Comrades Marathon had their entries deferred to either the 2022 or 2023 race; and will therefore not pay an entry fee.

During the second entry window period, from 20 April to 16 May 2022, all other athletes will be allowed to enter.

Entry fees for these entrants in the 2022 Comrades Marathon are as follows:

• South Africa : R1200.00

• Rest of Africa : R2000.00

• International : R4500.00

Entry is free to all runners who have completed the Comrades Marathon 25 times or more.

This second entry window period will not apply should the entry cap have been reached during the first entry window period.

• ASA rules only allow for online entries and will be done via the Comrades Marathon website: www.comrades.com;

A special larger than normal commemorative medal denoting the 95th edition of the Comrades Marathon will be struck for this year’s race. A new trophy will also be introduced to the 20–39 years Women's 2nd place team prize.

CMA Race Director, Rowyn James says, “We have exciting plans in place for this year’s Down Run which will finish at Durban’s acclaimed Moses Mabhida Stadium for the second time. Qualifying for the 2022 Comrades Marathon is applicable as of 1 September 2021 till 12 July 2022. The qualifying criteria for this year’s Comrades Marathon remains unchanged requiring completion of a standard 42.2km marathon in under 4 hours and 50 minutes, or a 56km ultra-marathon in under 6 hours and 45 minutes.”

The Substitution Process will run over the month of June. More details will be revealed closer to the time.

Since inception, the Comrades Amabeadibeadi charity drive has raised more than R60-million for the CMA’s six official charities. The benefitting charities for 2022 are Childhood Cancer Foundation SA (CHOC), Community Chests of Pietermaritzburg & Durban, Hillcrest AIDS Centre Trust, Hospice KZN, Rise Against Hunger and Wildlands Conservation Trust.

The Race4Charity fundraising platform requires that runners raise a minimum of R6000 for the Amabeadibeadi charity of their choice, in order to qualify for the charity seeding batch on the start line. 500 entries have been reserved for Race4Charity runners. For more details on the Race4Charity initiative, click through to www.comrades.com/charities/race-4-charity

Ngcobo has called on all runners to support the charitable fundraising initiatives of the CMA, saying, “We urge all Comrades entrants to select the Official Charity closest to their heart and commit to running for a cause greater than themselves. As the CMA, we have placed great focus on benefitting the communities in which we operate and continuously adding value to the sport of athletics.”

The CMA also launched its new book and board game at the event, namely the Comrades Monopoly which is a world-first for any road-running race. The Comrades Monopoly is a Special Limited Centenary Edition with custom board, properties, money and cards.

For properties, all the Comrades Marathon route landmarks have been used. For the most expensive properties, the Down Run Course Records were used, as well as the fastest times by foreign runners and the record of 9 wins.

Additionally, Comrades House and the Comrades Marathon Wall of Honour are used for the Traditional Utility properties while Chance and Community Chest cards feature as Down Run and Up Run.

For more information, please visit www.marathonmonopoly.com

Also commemorating the centenary of the world's biggest, oldest and most famous ultramarathon is the recently published Comrades coffee table book, In Your Stride.

Never before has a history of the Comrades Marathon been presented in a unique coffee table format, reflecting the extraordinary spectacle of the event and many never-before-seen photographs, as well as unforgettable moments of when global icon, world statesman and father of the nation, Nelson Mandela made his surprise visit to the 1996 Comrades Marathon.

The magic of the world’s greatest footrace is stunningly encapsulated through depictions of its iconic badges, flashes, race numbers, memorabilia, race paraphernalia and lists everyone who has ever achieved a Green Number.

In Your Stride: 100 Years of the Comrades Marathon, 1921 – 2021 by Steve Camp and Brad Morgan is a must-have for anyone who has been inspired by the race. Consisting of 264 pages in full colour and a matte cover finish with UV spot varnish, the book is a 280x280mm hard cover publication crammed with loads of information and imagery on the world’s most spectacular footrace.

Runners and supporters residing in South Africa can order their copy now for only R480,00 including packaging and delivery within the Republic, by clicking through here: In Your Stride | i-go-books (igobooks.co.za)

For international orders, please email delaine@comrades.com

***ENDS***

Statement issued by the Comrades Marathon Association’s Media Officer, Delaine Cools on Thursday, 17 February 2022

For more information, please contact Delaine on 083 949 2837

For an interview, please contact:

• CMA Chairperson, Mqondisi Ngcobo on 082 908 3805

• CMA Vice Chairperson, Les Burnard on 082 336 7244

• CMA Race Director, Rowyn James on 079 501 0061

For more information, please call Delaine on 083 949 2837

I gave up on a Bill Rowan after attempt no 5 and decided never again.  At that price, further confirmation, Comrades would probably not see me again.

[Craai]

7 minutes ago, TheoG said:

I gave up on a Bill Rowan after attempt no 5 and decided never again.  At that price, further confirmation, Comrades would probably not see me again.

Pity... I could have told you the secret to running a Bill Rowan (and faster!).

You have to put the hammer down from 1km and bank some time; then just coast in at the end. easy peasy lemon squeezy. 😛

[shaper]

38 minutes ago, mecheng89 said:

REVIVE

Train for your 94.7 sub 3.

Run at least 4-5 times a week, varying distance and pace.  At least once a week do intervals and then also a tempo run. Swop out and interval run every other week for hill repeats. Build up your long runs on a Sunday (assuming you ride on a Saturday), so that you can run 25-28km comfortably at high Z2/lowZ3 pace.  In your peak weeks you will be looking to do 55-60km/week.

As for the Tough One 32km, don't go out fast, just below race pace, take it nice and slow up Malibongwe, make up time on the downhills without getting out of your comfort zone, save your legs for 20km onwards where you start climbing the hills through Douglasdale and back over main road.  Don't walk, shuffle if you have to up the hills.

If you not a runner, start running now and build up slowly.

2:52 (94.7) and 2:46 (RAC32)

Edited February 22, 2022 by shaper

[TheoG]

6 minutes ago, Craai said:

Pity... I could have told you the secret to running a Bill Rowan (and faster!).

You have to put the hammer down from 1km and bank some time; then just coast in at the end. easy peasy lemon squeezy. 😛

Unfortunately that wont work for me.  I was better than on target every time and then cramps in the last 20ks.  No matter what I tried, the cramping happens.

My predicted time was well below 9:00, but then the wheels came off ....  

[Andrew Steer]

59 minutes ago, mecheng89 said:

If all endurance athletes followed this mantra, no one would get injured and be in the shape of their lives for their targeted event. 

This is just crazy talk

[Hacc]

Interesting article from The Runningmann:

Comrades will cost you R13.76 per km...

Bielie Mielie is the cheapest race around according to this article.

[mecheng89]

21 minutes ago, shaper said:

Train for your 94.7 sub 3.

Run at least 4-5 times a week, varying distance and pace.  At least once a week do intervals and then also a tempo run. Swop out and interval run every other week for hill repeats. Build up your long runs on a Sunday (assuming you ride on a Saturday), so that you can run 25-28km comfortably at high Z2/lowZ3 pace.  In your peak weeks you will be looking to do 55-60km/week.

As for the Tough One 32km, don't go out fast, just below race pace, take it nice and slow up Malibongwe, make up time on the downhills without getting out of your comfort zone, save your legs for 20km onwards where you start climbing the hills through Douglasdale and back over main road.  Don't walk, shuffle if you have to up the hills.

If you not a runner, start running now and build up slowly.

2:52 (94.7) and 2:46 (RAC32)

I take it these are your times? Congratulations. 

I'm finding it difficult to shove so much running into an already challenging cycling lifestyle. Double training days?

[shaper]

11 minutes ago, mecheng89 said:

I take it these are your times? Congratulations. 

I'm finding it difficult to shove so much running into an already challenging cycling lifestyle. Double training days?

Yes, double days else sacrifice one ride day to be a the interval/hill day, preferably earlier in the week when fatigue is not a factor

[b-rad]

A friend asked me this question. Does anyone have or can point me in the direction of a 21km training plan for someone running around a 1h50 half? 
I guess around 10 weeks plan

[TheoG]

He can create a Polar Flow account.  Once in on the last tab is "Programs".  He can then do a number of selections and a program is generated for you.  Look like a 21km plan is 14 weeks.

https://flow.polar.com/

Edited February 22, 2022 by TheoG

[Jewbacca]

58 minutes ago, b-rad said:

A friend asked me this question. Does anyone have or can point me in the direction of a 21km training plan for someone running around a 1h50 half? 
I guess around 10 weeks plan

Where is the person now in terms of speed, distance and relative effort?

To run a 1:50, being consistent and doing speedwork once a week will get you there easily. Just being consistent with a 5km ITT will get you there pretty quickly.

 But with anything, the weight, base,  muscle memory and exercise history is important. I know some guys who do zero training and run a 1:50 every year at Two Oceans so they feel like they deserve the party at forries afterwards and I know some people who have zero genetic disposition or running history who took 2 years of solid graft to get there. 

[Edgar]

1 minute ago, Jewbacca said:

Where is the person now in terms of speed, distance and relative effort?

To run a 1:50, being consistent and doing speedwork once a week will get you there easily. Just being consistent with a 5km ITT will get you there pretty quickly.

 But with anything, the weight, base,  muscle memory and exercise history is important. I know some guys who do zero training and run a 1:50 every year at Two Oceans so they feel like they deserve the party at forries afterwards and I know some people who have zero genetic disposition or running history who took 2 years of solid graft to get there. 

I assumed the person was already a 1:50 HM now, and then the question becomes what do they want to get it to and then what Jewbacca said. Adding one decent tempo session a week to a couple of easy runs should be enough 

[b-rad]

17 hours ago, Jewbacca said:

Where is the person now in terms of speed, distance and relative effort?

To run a 1:50, being consistent and doing speedwork once a week will get you there easily. Just being consistent with a 5km ITT will get you there pretty quickly.

 But with anything, the weight, base,  muscle memory and exercise history is important. I know some guys who do zero training and run a 1:50 every year at Two Oceans so they feel like they deserve the party at forries afterwards and I know some people who have zero genetic disposition or running history who took 2 years of solid graft to get there. 

I do agree. There are a few questions that need to be asked before. Rather than just providing a plan straight away. I have found someone who has helped many others with plans to help them out.