Lisa B on Comrades

Wed, Apr 9, 2014 at 12:48 AM

Hi Brett,

John Morelock's training advice is very good.  I agree with everything he said.

Since Comrades was my favorite running experience ever, I'd like to add some thoughts.

My training pace, marathon times, and weekly mileage were similar to yours when I ran Comrades in 2010, though cumulatively I did more long runs and more back-to back long runs on the weekends, not necessarily to train but because it was just something I did on the weekends. Another difference is that I also had done longer ultras for 10 years before this race so I knew how my body and gut would react to the pace and distance.

That said, your sub-9 goal is perfect.  I never was much of a marathoner, but I could run 3:30 with a decent effort, and I finished Comrades in 8:34.  It was a down year that year.  I don't know if this year is down too, but if the years alternated as usual, then it should be.  You probably already know that there is A LOT of uphill even in a down year!  Really it's just the last 20 miles or so that have sustained downhills.  There is a lot of quad strain in a race like this so practice your downhills!

One or two very long runs (= or > 50km) might be helpful especially if you have fueling to figure out.  Definitely do not run them at race pace.  My personal goals for training runs are that I am completely or nearly recovered by the next day, at least good enough to run some more, if slowly.  So, slow and easy.  Sleeping and eating well will help you recover.  Personally, I never tapered before a training run, though I often allowed myself the luxury of a short and easy run the day before, usually to get chores done around the house or something, knowing I would be out training for a long time the next day.  My husband prefers the one very long run on the weekend (30-40 miles), whereas I prefer long back-to-backs (20 mi Sat/Sun).  Neither is inherently better.  Your preference.

You are wise to learn how your body reacts to food and fuel in training, as you will need both to maximize your potential during Comrades (no matter if my good friend laz says you don't *need* anything).  Comrades can be hot and you will need to hydrate and take in some calories unless you want to join the casualties alongside the race course in the latter half.  You will learn the art of grabbing the water "satchel" by the first 5km.  I recommend grabbing one water and one Energade if you can/need, at least after it warms up.  Just let the volunteers slap it into your hand.  Don't worry about dropping the satchels.  They are easy to grip;  they are not water cups.  They are excellent for racing!  Puncture a hole with your teeth and squirt it into your mouth and on your body if it gets hot. In 2010,  the boiled potatoes offered on the trays were coated thickly in salt.  I am a big salt lover but even this was so much it made me gag.  Test them before tossing them back.

The training and fueling are just like any other race though.  There is nothing unique at Comrades in this regard.  Just that it can be hot, and a little early in the year to be well heat adapted.

These things are just my ideas and thoughts based on my one experience there.  But if I may advise....  :)

Wear layers of clothes to the start line.  You're going to be there awhile.  We FROZE our butts off in hats, sweatshirts and scarves.  Wear one of your favorite local marathon shirts as a top layer.  This is the layer you peel off and hand to a child on the side of the course.  You will never feel better giving away your shirt.  Hand off your hat and gloves as it warms up.  The aid stations will be packed with volunteers and spectators and with your USA bib showing, you will be singled out and cheered for.  This will be your primary mental fuel for the race!  The aid stations also serve coke and candy.  Take both if you can (at least take a handful of candy), and run through the aid station and past the spectators there.  Beyond those spectators you will see the children and their families to whom you can hand the candy (and the coke if possible).  You will know what I mean.  You will see the children.  They are there to witness the runners because they dream of running Comrades some day, but the candy is an extra special treat they rarely enjoy.  Take one piece for yourself and give the rest away.  Each time you do it, it will take 1-2 seconds away from your finish time, but giving away your candy and coke will be your primary calorie and hydration fuels!  The kids' smiles alone will carry you to the next bowl of candy 5 km down the road.  Watch out for the teens on bikes asking for your watch though....  And when your finish is "in the bag" and you know you are going to make it, start giving away other things.  Water bottle, wrist bands, anything not important to you.  Finishing "light" will be the primary fuel for your finish line kick!

A likely trivial piece of advice:  watch out for the "cats eyes" reflectors in middle of the road.  Despite being warned about them in advance, I tripped on one and biffed it hard on a downhill.  (Three comrades stopped their race and helped me up and made sure I was ok.)

I highly recommend the pre-race bus tour of the course.  It can get long, but it's worth it.  The kids at the Ethembeni school are already practicing their songs for the tour.  Bring a donation if you can.  Hear them sing the Shosholoza song and sing it again with 20,000 comrades at the start line.  There is nothing like it.

Comrades is a beautiful and difficult course, but running Comrades is so much less about the race itself and so much more about the whole experience.  Run your heart out there, but also let your heart be filled and fueled by the South African people, who are some of the warmest and most welcoming people I have ever met.  Comrades is, by far, THE BEST running experience I have ever had.  I hope your experience is the same.

John M useful Abbreviations (Mar 25)

RHGT Ran and had a good time
RBGLOC Ran but got lost on the course (
RBNON Raced but no one noticed
RCCWOADWEERCW Ran counterclockwise on a day when everyone else ran clockwise
JTFBH Just thankful for being here
PTRVOS Paused to rid village of snakes
GADR Goal adjusted during run
GDDR Goal determined during run
G? Goal?
SATSITSIMSS Still adjusting the settings in the springs in my smart shoes
PPLE Performed prefrontal lobotomy enroute
HPLE Had prefronatal lobotomy enroute
SUATWSL Showed up at the wrong starting line
ADODTSS A day of doing the survival shuffle
DBTASC Delayed by topless aid station crew
DBBASC Delayed by bottomless aid station crew
DBFASV Delayed by favorite aid station voting
DBIRLI Delayed by in-race live interviews
DBWOC Delayed by wildebeest on course
DBMJCROAST Delayed by Michael Jackson court replays on aid station TV
WCWKD Water crossing was kind of deep.
WWC What water crossing?
IMBIT_ I'm much better in the rain (snow, sleet, sand, mud, heat, parking
lot,...)
FTNZBF&K Failed to notice zero between "5" and "k"
FWWFWISHBR Frolicked with wood faeries when I should have been running
ASASAT Achieved status as statistical anomaly today
JRTBH Just running to be humbled (humiliated, hugged, happy, hep,...)
DBDR Delayed by damsel(dude, dork, deer, dinosaur,...) rescuing
LKLCM Larry King Live Called Me
JADITW Just another day in the woods
SAHE Served as horrible example
SASE Self addressed stamped envelope
RBHE Raised (lowered?) the bar for horrible examples
EWLJAPEB Experimented with lime jello and pear energy bars
LTBOM! Lions and tigers and bears! Oh, my!
GTSSTWA Gave the sweep something to worry about
ADORRD Another "Day of Race Registration" Disaster
RWSO Ran with shoes on
RWSOTRF Ran with shoes on the right feet
RWSOAT Ran with shoes on and tied
RWSOATT Ran with shoes on and tied together
TIFTD Trained insufficiently for the distance
TIFTT Trained insufficiently for the time
SIRISWYIP Strange, I ran it so well yesterday in practice
OFNWDID?!

YMMV...

Brian R on Treadmills

Well I'm finally lured into posting after several years. This question about treadmill physics comes up periodically. When it does the (quite innocent) propagation of misinformation kicks in. I can provide the answer. Note that RayK is likely to disagree with me. He's a far more accomplished athlete. I am the trained physicist (PhD in optical physics to be exact).

When you run up a hill on the road, you do work (use energy) against gravity to increase your potential energy. This work is not efficient, so you generate a lot of heat in your muscles as well. When you run on an incline on the treadmill, you do work on the treadmill motor to create heat (instead of going up a hill and attaining potential energy). Again it's not efficient, so you again get hot and sweat. (A clever scheme would be to recover some of the work you're doing on the treadmill to charge a battery or supply electrons to the grid.)

When you run downhill on the road, gravity is working on you, expending the potential energy and you are ultimately dissipating that energy as heat in your leg muscles. When you run downhill on the treadmill, the treadmill motor is working on you (but not efficiently so it's also getting hot) and you are dissipating that work as heat mostly in your leg muscles (instead of allowing the treadmill to impart potential energy by lifting you up higher and higher).

This partly explains why the gentleman takes the cover off his mill to let it cool.

Both scenarios rely on your ability to apply force via friction between shoe and running surface. Take that away and you face plant.

The important message, important enough to post, is that *hill running on a treadmill is "equivalent" to hill running on roads*--up to the caveats that there is usually no appreciable wind on the treadmill and the treadmill surface is more compliant than the road surface. You can't directly set the pace on the treadmill by adjustment of your effort, so the psychology is somewhat different of course.

Qualified, polite criticism always welcome.