Cyclists with a "Running" Problem

[peepeekaitjie]

so with the winter slowly approaching in the Cape. I have been wondering how to negotiate running throughout as this will be my first winter. the majority of my runs will be in the afternoons. I think a base layer and a shirt should mostly be fine. maybe a windbreaker in case. anything else seems like overkill, probably.

 

How do you Kaapenaars manage training throughout the winter?

 

 

[milky4130]

Anyone familiar with the pace setters at 2 Oceans Ultra, what are the various speed options? at CTM I could only see up to 3:30 and slower busses. 

[Jewbacca]

13 hours ago, milky4130 said:

Anyone familiar with the pace setters at 2 Oceans Ultra, what are the various speed options? at CTM I could only see up to 3:30 and slower busses. 

I think the first bus is a 4:30. 

It might have changed, but I don't recall anything faster from the past. 

What time are you aiming for? Silver sub4?

 

[PhilipV]

On 4/4/2024 at 2:39 PM, peepeekaitjie said:

so with the winter slowly approaching in the Cape. I have been wondering how to negotiate running throughout as this will be my first winter. the majority of my runs will be in the afternoons. I think a base layer and a shirt should mostly be fine. maybe a windbreaker in case. anything else seems like overkill, probably.

 

How do you Kaapenaars manage training throughout the winter?

 

 

No such thing as bed weather. Only bad clothing. Of so iets.

I always run in shorts, when it gets cold a long sleeve shirt, and when it gets really cold a top or windbreaker over that. And a buff when it is Vrystaat Koud. 

[milky4130]

10 hours ago, Jewbacca said:

I think the first bus is a 4:30. 

It might have changed, but I don't recall anything faster from the past. 

What time are you aiming for? Silver sub4?

 

Hahaha not a chance. Thanks for the vote of confidence though but I need to keep something in the tank for IM the following weekend. I think 4:30 is a good goal, worst case scenario Sub 5 would also be respectable.

[Jewbacca]

9 hours ago, milky4130 said:

Hahaha not a chance. Thanks for the vote of confidence though but I need to keep something in the tank for IM the following weekend. I think 4:30 is a good goal, worst case scenario Sub 5 would also be respectable.

In my very humble opinion, if you want to smash Iron Man, a 4:30 is too fast. 

I'd suggest running Oceans at any speed is probably going to be detrimental, but coming from me it's incredibly hypocritical! hahaha

There is no bill rowan or half medal at Oceans, so anything i'd soak up the fun and keep fatigue as low as possible. 

Get to Iron Man without fatigue in your legs. Any sort of 'effort' past 35km will result in some residual fatigue the following weekend. 

You will probably have to sacrifice one to excel at one, or just enjoy both, but one will effect the other if they are only a week apart.

I'm jealous right now..... I'd love to have that double header on the calendar!

[b-rad]

On 4/4/2024 at 2:39 PM, peepeekaitjie said:

so with the winter slowly approaching in the Cape. I have been wondering how to negotiate running throughout as this will be my first winter. the majority of my runs will be in the afternoons. I think a base layer and a shirt should mostly be fine. maybe a windbreaker in case. anything else seems like overkill, probably.

 

How do you Kaapenaars manage training throughout the winter?

 

 

How truly cold is it likely to be though? Can’t be that bad😁 

Things start getting a bit unpleasant if it’s raining, windy, and close to freezing every day. But it’s just about heading out the door and cracking on with it. I run in many countries, with most during the European winter months, and some very wintery conditions sometimes (-15 or so). Shorts are generally quite fine till around 5 degrees. Closer to zero and below then warmer tights are an option. T-shirt, arm warmers you can just pop off if it’s too warm. Long sleeve if it’s not too windy or a light wind jacket is good for the chill. Buff, light gloves, and cap or beanie if it’s pretty chilly. And you’re sorted. 
if it’s raining you’ll be soaked regardless what you’re wearing anyway 😂

[milky4130]

9 hours ago, Jewbacca said:

In my very humble opinion, if you want to smash Iron Man, a 4:30 is too fast. 

I'd suggest running Oceans at any speed is probably going to be detrimental, but coming from me it's incredibly hypocritical! hahaha

There is no bill rowan or half medal at Oceans, so anything i'd soak up the fun and keep fatigue as low as possible. 

Get to Iron Man without fatigue in your legs. Any sort of 'effort' past 35km will result in some residual fatigue the following weekend. 

You will probably have to sacrifice one to excel at one, or just enjoy both, but one will effect the other if they are only a week apart.

I'm jealous right now..... I'd love to have that double header on the calendar!

I suck at swimming so I can’t smash IM, will rather take in the experience and atmosphere there. But no way I can maintain 4:00 to 4:10 on 2Oceans route with all that elevation it’s just insane. I’ll have to convert to purely just running.

[Jewbacca]

1 hour ago, milky4130 said:

I suck at swimming so I can’t smash IM, will rather take in the experience and atmosphere there. But no way I can maintain 4:00 to 4:10 on 2Oceans route with all that elevation it’s just insane. I’ll have to convert to purely just running.

Ah ok, that makes sense then.

I reckon a silver sub4 at Oceans is tougher than a silver at Comrades. 

The atmosphere at IM PE is awesome. You will love it!

[ScottCM]

For those running Oceans this weekend, how is the taper going? Any phantom injuries? What is everyone's goals for the event?

[milky4130]

Will be my 1st Ultra, will also be the 1st time I run longer than last years Cape Town Marathon, so I'm heading into unchartered territory here. Managed to run Chapmans Peak Drive Up & down from both sides last week. I'll be happy with Sub 5, anything less will be a bonus.

[JohanDiv]

4 hours ago, milky4130 said:

Will be my 1st Ultra, will also be the 1st time I run longer than last years Cape Town Marathon, so I'm heading into unchartered territory here. Managed to run Chapmans Peak Drive Up & down from both sides last week. I'll be happy with Sub 5, anything less will be a bonus.

Ag puuleeaasse!! You are now a runner with a cycling problem.. anything over 4h20min you were taking it too easy!

[milky4130]

9 minutes ago, JohanDiv said:

Ag puuleeaasse!! You are now a runner with a cycling problem.. anything over 4h20min you were taking it too easy!

you forgot the small little detail of full IM the very next weekend 🥴

[JohanDiv]

1 minute ago, milky4130 said:

you forgot the small little detail of full IM the very next weekend 🥴

Yes but that is future Malcolm's problem!

[Shebeen]

9 hours ago, ScottCM said:

For those running Oceans this weekend, how is the taper going? Any phantom injuries? What is everyone's goals for the event?

I have had this gastro bug for four days, starting to get concerned. Should be going in very light!

 

goal: finish in good health. comrades is the real prize so this is just a fun part of the training. Probably doesn't help that my home in fish hoek is before the half way mark!

[Shebeen]

wow. so MrP do a shoe with carbon in it for less than R1k!

https://www.mrpsport.com/en_za/elite-zeus-2-running-shoes-101352840

(they have a fancier one for a lot more though that will get some comrades golds)