Cyclists with a "Running" Problem

[Hacc]

Just finished plotting the Comrades route on Strava. Distance is out slightly but anyway, it gives a decent idea of the terrain. I'm scared now.

 

https://www.strava.com/routes/13088585

Where is the TheHub "dislike" button? 

Edited May 7, 2018 by Hacc

[Lexx]

Congrats to Renier Grobler. 2nd at Zug Wings for Life World Run and 6th OVERALL in the world.

The first guy almost ran a Comrades

 

WFL World Run.JPG

Jeez, that is insane.

[shaper]

Had a nice LSD run at the Colgate 32km, chilly start but soon got into a comfy rhythm keeping the HR in Z2.  Well attended race as always and finished in 2:46hrs without breaking much of a sweat.  Next couple of months for me are a build phase before Worlds IM70.3 at the beginning of September. 

[Paddaman]

Food for thought (and planning!) - for those of us with slow Comrades QF's:

 

https://www.coachnorrie.co.za/2018/05/04/1065/

 

(Read icw map http://www.comrades.com/marathoncentre/club-details/8-news/latest-news/409-2015-route-map )

The 2000-3000 "foot soldiers"of comrades or the H group.  These are the guys that attempt the impossible without the necessary discipline, planning or commitment to do the job properly.  (probably the bar bet or over stressed parent or injured veteran or ignorant beginner)

 

However, no matter how these harsh words burn and hurt, they remain mostly true.  BUT still as South Africans we love the underdog, the unprepared and the undisciplined (We had an illiterate president for 9 years and there are still those who back him).

 

In reality the mathematics of running has been "solved" almost 50 years and is unforgiving.  If you are not peaking at between 85 -120km a week in May, meaning having started in January on at least 65km a week, then you have no respect for the race, and will find yourself in the H group in a panic.  (believe it or not there are some runners that decide at the end of March that starting from scratch to train for comrades would be a great idea).  If you are not capable of running a 5km in 25 minutes (park run) in the off season between June and December, then you have not committed to a speed work program when you needed to and again you do not respect the distance.  

 

I find it interesting that Norrie is sympathetic to the H group, because his training programmes are tough and unforgiving, and if followed even sporadically will almost guarantee you a sub 4 hour qualifier easily.

 

Final word, it takes guts to attempt a challenge like the comrades knowing that there is a good chance that you will not make it, and for that we have to give respect to the H group runners.

[Hacc]

For the novices out there, very interesting read:

 

https://themarathon.co/2018/05/03/comrades-is-only-seven-little-runs/

[Andrew Steer]

Had a nice LSD run at the Colgate 32km, chilly start but soon got into a comfy rhythm keeping the HR in Z2.  Well attended race as always and finished in 2:46hrs without breaking much of a sweat.  Next couple of months for me are a build phase before Worlds IM70.3 at the beginning of September. 

 

Nice going Shaper - strong like bull!

 

Ended up missing Colgate at the last second, while dropping off my wife and a friend for the Old Eds 65km Gautrain long run I eventually had my arm twisted to join them and just pull out earlier in the route around Colgate distance or so...

 

Run was actually awesome, legs and lungs were surprisingly decent and I got through to 40kms relatively comfortably, things were starting to get a bit brutal shortly thereafter, but luckily the Centurion Gautrain station was just around the corner, so was happy to catch the train back and save the legs for another day with some good kilos in the bank.

 

Really proud of my wife, she's going very well this year with near flawless prep and looking very comfortable - she was seriously hurting me on the hills the last few kilometers! She went all the way to Hatfield for an impressive 65km outing - think she's going to have a good Comrades.

 

Legs are feeling pretty solid today, should be back on the road in a day or two, got some training to do.

 

Seriously impressive mileage going down, could only laugh when I saw Lexx post a "easy gentle 60km training run" at 4:50 pace... animals

 

Stay healthy and strong guys, getting there

[Mudsimus]

What is your go to winter running gear? Atm Im still doing very early morning runs, and tights with a long sleeve t shirt is still a little overkill. But Im sure that will change soon. Will like to put off treadmill running for as long as possible.

[Paddaman]

What is your go to winter running gear? Atm Im still doing very early morning runs, and tights with a long sleeve t shirt is still a little overkill. But Im sure that will change soon. Will like to put off treadmill running for as long as possible.

At this stage if the start temp drops under 10 degrees it is a long sleeve t shirt and running shorts.  Maybe gloves for the hands and a buff for the head. 

 

Obviously if it starts to drop to 5 degrees of lower then maybe a fleece top and 3/4 length running tights.  and an additional buff for the neck.

 

I have yet to look for anything more extreme,but do have a down-feather top and a waterproof dry shell if things get more extreme.  (Say snow in Pretoria)

[candz1]

Guys....for the trail runners...we did Zingela trail run and MTB,..forget the bikes, its hectic terrain for bikes unless you are a machine! But the run...oh my goodness...spectacular!  I can strongly recommend this weekend away.  No cell coms, nothing fancy, just amazing people, scenery and food.

 

The most technical run ive done to date, first day was 18,4km and day 2 was 21km.  My husband did the 35km and 21km and loved every minute of it and he is not a trail running fan (ive dragged him to these events). We will both be going back next year and I will do the 34km.  I can honestly say that if you love trail running this one is worth being on the bucket list.  They only take 100 runners and the food is real food not catering services.

[Barry Stuart]

Guys....for the trail runners...we did Zingela trail run and MTB,..forget the bikes, its hectic terrain for bikes unless you are a machine! But the run...oh my goodness...spectacular!  I can strongly recommend this weekend away.  No cell coms, nothing fancy, just amazing people, scenery and food.

 

The most technical run ive done to date, first day was 18,4km and day 2 was 21km.  My husband did the 35km and 21km and loved every minute of it and he is not a trail running fan (ive dragged him to these events). We will both be going back next year and I will do the 34km.  I can honestly say that if you love trail running this one is worth being on the bucket list.  They only take 100 runners and the food is real food not catering services.

 

Thanks for the heads up, that sounds brilliant. Did you stay at the Calverly's lodge?

[candz1]

Nope we stayed at the actual camp.  I believe the lodge is stunning.  Couldnt believe how cold it got!

[SwissVan]

Congrats to Renier Grobler. 2nd at Zug Wings for Life World Run and 6th OVERALL in the world.

The first guy almost ran a Comrades

 

WFL World Run.JPG

Is Renier a Zuger?

Saw some of the route markings for this on the weekend, it passed less than a km from our place.

Tried to look online and saw it’s a bit of a weird concept.... run until the pace car catches you and then catch a bus back to start or something like that

[SeaBee]

Is Renier a Zuger?

Saw some of the route markings for this on the weekend, it passed less than a km from our place.

Tried to look online and saw it’s a bit of a weird concept.... run until the pace car catches you and then catch a bus back to start or something like that

That is exactly the principle - I did it when they still hosted it in Cape Town. Great fun! And for a good cause.

 

All pace cars driven at the same standards at all the events. And to my knowledge all events (world-wide) start at the same time. 

 

Due to the predictability of the pace cars, there is an app you can also run against, if you really want to. 

[CobusV]

At this stage if the start temp drops under 10 degrees it is a long sleeve t shirt and running shorts.  Maybe gloves for the hands and a buff for the head. 

 

Obviously if it starts to drop to 5 degrees of lower then maybe a fleece top and 3/4 length running tights.  and an additional buff for the neck.

 

I have yet to look for anything more extreme,but do have a down-feather top and a waterproof dry shell if things get more extreme.  (Say snow in Pretoria)

This is what works for me.

Below 10degrees: Running shorts.  I will use a long sleeve shirt.

Below 5 degrees: Running shorts. I will wear a long sleeve (Dryfit shirt) over a normal running shirt (also Dryfit material). I will add running gloves and a skullcap. First thing I take off is the skullcap, then gloves and lastly the long sleeve top. And I've used this for runs as cold as -4degrees...

 

Two years ago I used a thermal top on day 1 of Wolkberg (0 degree start) . After 4km I had to take the damn thing off, and carry it with me for the next 33km. Lesson learnt - It must feel a little cold at the start of your run. Once you start running your body heats up very, very quickly! 

[tjommies3]

I started running again YAY :-)

 

It's been a good 4 week break and now I'm building slowly until the end of June due to having to fast between mid May and mid June. Only 5km per run and then we start the serious stuff towards Comrades 2019.

[Lexx]

At this stage if the start temp drops under 10 degrees it is a long sleeve t shirt and running shorts.  Maybe gloves for the hands and a buff for the head. 

 

Obviously if it starts to drop to 5 degrees of lower then maybe a fleece top and 3/4 length running tights.  and an additional buff for the neck.

 

I have yet to look for anything more extreme,but do have a down-feather top and a waterproof dry shell if things get more extreme.  (Say snow in Pretoria)

Anything below 16 :whistling:'c I will use a long sleeve running shirt with another shirt beneath it  . We are not used to cold weather here in the Lowveld. But this year sofar has been a bit cold.