We are right in the middle of the hard training period and although there are only 5 weeks to go, you still have to fit in two ultras being Two Oceans (or Loskop) and the Long Club Run. It goes without saying that both those runs must be run with caution. Two Oceans poses a serious threat for you to race this 56km classic. The huge field of 7000 runners and the beautiful scenery and enthusiastic crowd support sets a scene of going a lot faster than is wise if you are aiming at good Comrades. Two Oceans must be run with caution without giving too much effort for the demanding route. If you injure yourself at Two Oceans you have little chance of a full recovery before May 24th.Those of you aiming at a Comrades bronze should aim at a comfortable bronze finish under 6hours at Easter. That requires serious planned running with all your experience being used for drinks, pit stops, squeezies, pace judgement and focussed running in a big field.

Those of you doing Loskop a week later will find the course a mini down run Comrades. The course climbs for 21km and after about 10kms of undulating running you descend down a steep pass much like Fields hill before arriving hot and tired at Loskop Dam. A time of 5hrs 20 mins will be fine at Loskop.

After the ultra marathon it is essential to recover thoroughly by having two days rest and a low kms slow week.The following weekend the club run should be no longer than 15km.

Both Comrades and the Long Club Run should be run slower than all your races this year. A bronze at Comrades needs an overall speed of only 7,3mins/km.A bronze at Two oceans needs a pace of 6,3mins/km.The Long Club Run is run without a stopwatch with plenty of stops for a stretch and eats with the drinks in the second half. It is in the mind and not in the legs for the LCR.If you start the 60kms run at 6.00a.m you should be back in the clubhouse round about 1.30p.m.

At this fully committed period of training it should now emerge who your running partners will be on Comrades Day. It is indeed best to run with one or two good friends to support each other during a very long day. You should have agreed on a set of rules for walking, pit stops, eating and someone falling behind in the second half.