Have a great Comrades 😎

COMRADES - by coach Gerrie Coetzee 

For many, the traditional marathon is no longer considered the ultimate endurance running event! Comrade running has emerged as a popular way for runners to challenge their bodies and minds.

Many people choose to do Comrades as a personal goal and challenge, while others are highly competitive.

Comrades running requires many hours and significant effort to train for such a long distance. Comrades are held on a challenging route, which means some training sessions must have been done specifically for Comrades conditions.

Before starting the Comrades, the following questions should be considered when planning your race.

My Plan

• What is my goal finishing time?
• What is my average pace per km?
• What is my longest training run 6 weeks before Comrades 2019?
• What are my best Marathon Time 12 weeks before Comrades 2019?
• Did I experiment with my Comrades Race strategy and nutrition in my Long run leading up to Comrades 2019?

DO

🎀 It is okay to be nervous in the weeks leading up to Comrades and Question yourself about your Comrades preparation.

🎀 Maintain your regular diet in the week leading up to the race. If carbo-loading (you have done this before another ultra-marathon), Although marathon runners are used to eating a lot of calories during peak training seasons, Do not cut back or load up, despite the inclination to do so. One of the keys to effective tapering is eating the same amount of calories, but not working out as much so you can store energy up, basically, don’t be extreme in one way or the other. Don’t eat too many calories or too little. What you eat over or under your average might cut back on physical gains you’ve made during training. This will prevent that heavy full feeling and unnecessary toilet stops.

🎀Stay as close as possible to your normal training week, the week leading up to the Comrades. Mileage is less per session.

🎀 The night before the race: Pack out all your gear, pin your number to your vest and most importantly, tie your timing chip to your running shoe.

🎀 Plan to go to bed early two nights before the race.

🎀 Eat the pre-race breakfast that you have tested in training, and take a bottle of water or energy drink with you to the start line.

🎀 Take into consideration that there will be heavy traffic heading towards the start, so give yourself enough time to get there.

🎀 Check the weather forecast and plan for any predicted adverse conditions such as rain, strong winds, and heat.

🎀 Rehearse your refuelling and re-hydrating strategy (which you have hopefully practised in training!) in your mind. Include problem-solving what to do if things go wrong or there are unexpected conditions, e.g. a heat wind. You don’t want to be figuring out what to do on the run!

🎀 Familiarize yourself with where the parking areas are and the route you would need to walk to the start line.

🎀 Stick to your own Race Pace.

🎀 Conserve your energy, trying to make up time lost at the start. You climb three of the Big Five Hills before halfway.

🎀Run at a moderate pace from the start of the race, particularly on the uphill sections. If your breathing is heavy on any of the climbs, you have to slow down.

🎀There should only be one mantra you carry with you to the finish line: I’ve done the training, and my body can run 87 kilometres.

🎀Break the race into sections, do not think about the total 87km’s, It works for me to do countdowns “I am in the 70’s or 60’s or 50’s, remind yourself of training sessions done.

🎀 Make sure you know precisely where you are on the route and what is still ahead.

🎀 If you meet family or friends after the race, plan an easy-to-find meeting point. You will not want to walk around looking for people after the race.

🎀 If you going to do the run-walk strategy, walk on the Big Five Climbs or Run to the water point. Walk through the water point and run to the next water point.

DON'T

🎀 Reduce mileage too soon!

🎀  Try anything new!

🎀 Try to squeeze in extra training. It is time to take it easy! It is always good to have a complete rest or mobility session two days out and to do a light run with strides the day before to prevent feeling sluggish.

🎀 Start eating healthier the week before Comrades. Stay in your routine.

🎀 Try any new energy bars, gels or drinks you have not tested in training. No matter how good the claims are on the label sound!

🎀 Leave buying your race nutrition to the last minute.

🎀 Run in brand-new shoes.

🎀 Overindulge at the pasta party. If you are not used to pasta, stay away.

🎀 Walk around the race expo for hours.

🎀 Listen too much to other runners. Stick to your own plan.

🎀 Forget your timing chip!

🎀 Drink abnormally large amounts of water the day before. This will lower your electrolyte balance and have you running to the bathroom all night.

🎀 Don’t drink too much water; this could cause the level of salt (i.e. sodium) in your blood to drop too low, which can be fatal. Feeling hot? Regularly sponging your head, neck and legs with cold water will do the trick.

Have a great Comrades