||“Where are we now?”
under 100 days to go; 96 to be precise. An old trick with the Comrades
runners to count down as the kilometres gets less and less. My old
friend said on an up run one year.”Don, only a Two Oceans to go.” That
was near home to us then. Top of Polly’s they all say; only a time
trial to go.” When you can barely crawl by then.
one month is the first crunch month when you have to stand up and be
counted. You have to qualify to run Comrades and you must do it first
time and get a respectable seeding. At least batch F sub 4hrs 20mins.
Your chances of a bronze medal is good although the most medals given
out on Comrades day is always the D group seeding, sub 4hour 0mins.
preparation has been good by any standards. Two 32km races (Garbie 32km
and Bronkhorstspruit 32km) and probably 3 half marathons and more than
250kms per month. If you are a novice you will need a Pacing Chart for
your first marathon.
Pacing Chart for standard marathon 42km.
Km Board Stopwatch Time.
10km 1 hour 00mins
15km 1hour 30mins
20km 2hours 00mins
21km halfway 2hours 06mins
25km 2hours 30mins
30km 3hours 02mins
35km 3hours 34mins
40km 4hours 05mins
42km Finish 4hours 19mins.
thing to notice is that the second half (2hours 13mins) is slower than
the first half (2hours 06mins). You will need that extra 7mins as a
fatigue factor in the second half. The overall pace is 6,19mins/km
slower than your shorter races up to now. As the distances the pace
decreases. You will be going even slower at Two Oceans 6, 42mins/km and
you are well prepared and capable of getting under 4hours for your
standard here is the Pacing Chart. As something of a guide you should
be under 1hour 45mins for a 21km and 2hours 39mins for a 32km
Pacing Chart for sub 4hours.
Km board Stopwatch Time
15km 1hr 21mins
20km 1hr 48mins
21km Halfway 1hr 53mins
25km 2hrs 17mins
30km 2hrs 48mins
35km 3hrs 18mins
40km 3hrs 47mins
42km Finish 3hrs 59mins
As soon as you finish your marathon take a quick check of how you felt;
All these measurements can be noted and the clever runner will never make the same mistake twice.
- Did you go out too fast/slow?
- Did you get a benefit from your GPS digital watch? Did you use it according to instructions?
- Did you try the idea of often walking short distances?
- How did you handle the hills? Need to go a bit slower and consolidate?
- Can you pick up speed on the downhills?
- Did you get all the fluids down such as water coke and the squeezies?
- Any trouble with your shoes and clothing causing blister or chafing?
- What was your running partner like? Too fast quick or slow? Did the partner in some way help or did you have to support them?
I must repeat the rule for running marathons or ultras from now on; to run not more than 15km the weekend long run after wards
is no doubt that a recovery drink must be part of your relaxation
within 30 minutes of finishing. Several proprietary brands available
containing carbohydrate and protein. as water soluble shake. Have it
available in your tog bag.
In February you have to plan your major races leading up to Comrades. The menu must include 2 standards plus 4 ultras.
25th February 2018 Deloitte Pretoria marathon 42km
31st March 2018 Old Mutual Two Oceans 56km
15th April 2018 Jackie Gibson marathon 42km
22nd April 2018 Mid rand Striders 60km 60km
1st 2018 RAC Long
Within the fixture list, the races do not fit the rules of a gap of two
weeks between ultra marathons. The 60km for 22nd April can easily be
reduced to 50km to reduce the load.
preparation for the ultras you should be looking through the shorter
races. An example is when running your standard marathon you should all
the time be saying to yourself “Could I keep this up for 56km?”
Training for Comrades you should be finishing your training runs and
races with “keeping a little bit in hand”. Remember this is a
building up stage to equip yourself to run further than you have ever
Here is your training programme for February 2018
Objective. To qualify for the 2018 Comrades Marathon by running a standard marathon in under 5hours.
| Week 1.||Week 2. ||Week 3. ||Week 4|
|w/c||05/02/18 ||12/02/18 ||19/02/18 ||26/02/18|
|Monday||REST ||REST ||REST ||REST |
|Tuesday || 8km T/T || 8km T/T || 8km T/T || 8km T/T |
|Wednesday|| 10km|| 10km|| 10km||8km |
|Friday || 5km ||8km|| 8km ||10km|
|Saturday ||32km race||10km||REST||10km|
|Sunday||REST|| 15km||42km race||15km|
|Total.|| 67km || 63km ||80km||59km|
Total km for February 2018 = 269km
10th February 2018. Bronkhorstspruit 32km.
25th February 2018. Deloitte Pretoria marathon 42km PHSOB.Hofmeyer Park.
25th February 2018 Township marathon. Eldorado Park.
4th March 2018 Cape Gate Vaal Marathon 42km.Dick Fourie Stadium .Three Rivers.
Thought for the month “Glad I’ve qualified now I can get on with the proper Comrades training.