Comrades Marathon Fever!

In South Africa these days, you cannot go 100 m without seeing athletes on the road training for the most prestigious race, The Comrades Marathon, THE ULTIMATE HUMAN RACE.

The race will be run on Sunday, 9 June 2024, starting at 05h30 and finishing at 17h30.

The Comrades Marathon is an annual ultramarathon run in South Africa. It is approximately 90 kilometres between the cities of Durban and Pietermaritzburg. It is the world's largest and oldest ultramarathon race. 

Here are some key points about the Comrades Marathon:

• History: The Comrades Marathon was first run in 1921 and has been held yearly since, except during World War II and the COVID-19 pandemic in 2020 and 2021.

• Direction: The race alternates direction each year, with the "up" run starting from Durban and the "down" run starting from Pietermaritzburg.

• Distance: The race distance varies slightly yearly but is approximately 90 kilometres. 😱

• Entry requirements: To enter the Comrades Marathon, runners must have completed an official qualifying marathon in under 4 hours and 50 minutes.

• Cut-off points: Runners must reach specific cut-off points at allocated times to continue in the race.

• Entry fees: The entry fee for South African residents is R2,000, while international entrants pay R4,500.

• Charity: The Comrades Marathon has an official charity initiative, with six charities supported by the event.

• Spirit: The Comrades Marathon is known for its spirit of camaraderie, selflessness, dedication, perseverance, and ubuntu (humanity towards others).

• Popularity: The Comrades Marathon attracts thousands of runners worldwide and is considered one of the most prestigious ultramarathons globally.

The 9 Comrades Marathon Medals

The Vic Clapham Medal or Comrades Finishers: 

The Vic Clapham or Comrades Finishers Medal, which is made of copper, was introduced for the first time and was awarded to runners finishing between 11:00 and sub-12:00 hours.

To finish the Comrades Marathon in under 12 hours, you will need to average just under 8:00 minutes per kilometre or 12:48 minutes per mile on the Comrades down run (90km or 56 miles). For the Comrades up run (87km or 54 miles), that jumps to 8:12 minutes per kilometre or 13:21 minutes per mile.

The Comrades Bronze Medal: 

As it stands right now, those runners that finish between 10 hours and under 11 hours will receive a Comrades Bronze medal. In order to dip under 11 hours at Comrades, you will need to average 7:17 minutes per kilometre (11:47 minutes per mile) on the Down run and 7:30 minutes per km (12:12 miles per minute) on the Up run.

The Robert Mtshali Medal: 

The Robert Mtshali medal, made of titanium, was introduced for the first time at Comrades in 2019 and is awarded to runners who finish Comrades in less than 10 hours, under 9:59:59, or Sub-10.

Your average pace on race day, if you’re chasing a Robert Mtshali medal, will need to be below 6:36 minutes per km or 10:42 minutes per mile.

The Bill Rowan Medal: 

This bronze-centred medal, which has an outer silver ring, is awarded to anyone finishing Comrades between 7:30 and 8:59:59.

On race day, your running pace must average a fraction under 6:00 per km or 9:38 per mile for the down run and 6:12 per km or 10:00 per mile for the up run.

The Comrades Silver Medal: 

The minimum pace required to claim a Comrades Silver medal is 5:00 per km or 8:00 per mile for the down run and 5:10 per km or 8:20 per mile for the up run.

To run a silver medal at Comrades you need to have a great deal of running ability.

The minimum pace required to claim a Comrades Silver medal is 5:00 per km or 8:00 per mile for the down run and 5:10 per km or 8:20 per mile for the up run.

The Isavel Roche Kelly Medal:

This silver-centred medal, which has a gold outer ring, is awarded to women only who finish outside of the top 10 but under the 7-hour mark.

The training before and race day paces are the same as for the Silver medal above, but when we start looking at running ability, things change slightly.

The Wally Hayward Medal:

Like the Isavel Roche-Kelly medal, the Wally Hayward medal is also half silver and half gold.

It is awarded to those runners who do not finish within the top 10 but dip under 6 hours.

To dip under 6 hours at Comrades, you need to average under 4 minutes per km or 6:25 per mile for the down run and 4:06 per/km or 6:39 min/mile for the up run.

The Comrades Gold Medal: 

It is difficult to predict what pace you must run on race day to finish in the top 10. In the men’s race, Siya Mqambeli ran a 05:52:51 to claim the last gold medal. That is an average pace of 4:02 minutes per km or 6:30 minutes per mile. In the women’s race, Mary Khourie ran a 6:55:27 to finish 10th. That equates to an average pace of 4:46 minutes per kilometre or 7:42 minutes per mile.

The Comrades Back-to-Back Medal:

To qualify for a Back to Back medal, you need to meet the following criteria:

• You need to be a Comrades Novice and
• You need to complete two consecutive Comrades Marathons.

The Back to Back medal is awarded after your second run after going back-to-back in consecutive years. In normal circumstances, a Back to Back medal would comprise an up and a down Comrades, but there have been circumstances where the Back to Back will be a Double Down (for example, 2020 and 2021).

If you’re wondering how much training you actually need to do to run the Comrades Marathon, then this Comrades Marathon Training Mileage Guide will have all the answers you are looking for (Including the number of marathons and ultras you need to run in training)

Overall, the Comrades Marathon is a challenging and prestigious ultramarathon event that requires dedication and perseverance. It is also a celebration of the human spirit and a testament to the power of sport to bring people together.

The Hilarious Transformation of a Couch Potato into a Marathon Maven

💦Ah, running. 💦

That thing people do when they’re being chased by bees or trying to catch the ice cream truck. 

But here I am, contemplating the unthinkable: becoming a runner. Not just any runner, but the kind that posts pictures of their running shoes on social media.

So, what do I think will happen when I take up running? Let’s jog through my predictions:

1. I’ll Develop a New Relationship with 5 AM 🕔

I’ve always believed that nothing good happens before 10 AM. But as a runner, I’ll be up before the sun, lacing up my sneakers and hitting the pavement. Birds will be my new alarm clock, and I’ll have to apologize to my coffee maker for the neglect it’s about to suffer.

2. I'll be Awesome 💥

My running form will be both graceful and powerful, and as I bounce down the street, I will look like a cross between a gazelle and a Ferrari. My face won’t get all red and puffy; instead, it will take on a healthy glow, so much so that I will no longer need to wear makeup ever again. My vigorous jog will clean away any acne, shrink my pores, and make my eyelashes longer and fuller.

3. My Wardrobe Will Consist of 50 Shades of Spandex 🎽

Gone will be the days of choosing outfits based on style or comfort. Instead, my drawers will overflow with neon spandex that can be seen from space. I’ll have more running outfits than regular clothes, and I’ll start to wonder if it’s acceptable to wear running tights to a wedding.

4. I’ll Speak in Kilometers, Not Calories 💬

I’ll start to measure everything in kilometres. “Oh, that cheesecake? That’s like 5K worth of deliciousness.” I’ll also become that person who casually drops into conversation, “I ran a quick 10K this morning,” as if it’s no big deal.

5. I’ll Have More Medals Than a Five-Star General 🏅🥇🥈🥉

Every weekend will bring a new race and a new medal. I’ll start wearing them to work, the grocery store, and maybe even the shower. After all, I earned those medals; I want everyone to know it.

6. I’ll Become a Weather App Aficionado ☁🌡

I’ll know the weather forecast better than the meteorologists. Rain or shine, I’ll be out there, although I’ll secretly pray for rain because it makes for more dramatic running selfies.

7. I’ll Have a Love-Hate Relationship with Hills 💔

Hills will become my arch-nemesis. I’ll curse them as I climb, but I’ll feel like Rocky Balboa once I reach the top. Then, I’ll see another hill, and the cycle will repeat.

8. I’ll Turn into a Carb-Loading Connoisseur 🍜

Pasta parties will be my new Friday night. I’ll have an excuse to eat all the carbs and become a regular at every Italian restaurant in town. “I’m carb-loading,” I’ll say as I order my third plate of spaghetti.

9. I’ll Have a Playlist for Every Pace 🎶🎵

My music library will be meticulously organized by beats per minute. I’ll have playlists for warming up, cooling down, and everything in between. I’ll become a DJ of my own running soundtrack, and heaven help anyone who tries to mess with my running mix.

10. I’ll Start to Believe I Can Outrun Anything 🏃‍♀️🏃‍♀️

Need to get somewhere fast? I’ll just run. Zombies? No problem, I’m a runner. I’ll develop an irrational confidence in my ability to outrun any and all of life’s problems. Passersby will turn in amazement as I speed down the sidewalk and hit every green light, never once having to do that awkward run-in-place that some people do while they wait to cross the street. What can I say? When I become a runner, I will have impeccable timing and also the kind of consistent good luck that makes you think I am a witch, or at the very least, someone who possesses an enchanted amulet.

11. I’ll not Fear Death 💀

"Cowards die many times before their death; the valiant only taste of death but once.” That’s right, as a runner, I will casually reference William Shakespeare, and I won’t even make a big deal about it. That’s because runner me is super smart but not in a big, in-your-face way.

So, there you have it. My life as a runner will be a mix of early mornings, spandex, carbs, and medals. And while I may start out as a reluctant jogger, I have a sneaking suspicion that I’ll end up loving this running thing. Just don’t tell my couch – it might get jealous.

And remember, if you see me on the street, running like there’s a bee swarm behind me, cheer me on. I’ll need all the encouragement I can get to make it to that next stoplight.

Happy trails, future me! ✨

The Benefits of Shakeout Runs: Get Moving, Feel Better!

Are you feeling stiff and sore after a long break from running or an intense training period? 

Do you want to prepare your body for an upcoming race or return to a regular running routine? Look no further than the humble shakeout run!

In this post, we'll explore the benefits of shakeout runs and why they should be a part of your training arsenal.

What is a Shakeout Run?

A shakeout run is a short, easy run done at a conversational pace, usually lasting around 20-30 minutes. Its purpose is to loosen up your muscles, get your blood flowing, and re-engage your muscles after a period of inactivity or intense training.

Benefits of Shakeout Runs

1. Reduced Muscle Soreness: Shakeout runs help alleviate muscle stiffness and soreness (DOMS) after intense training or a long break.

2. Improved Circulation: Gentle running promotes blood flow, helping to flush out waste products and deliver oxygen and nutrients to your muscles.

3. Reactivated Muscles: Shakeout runs re-engage your muscles, re-establishing neural connections and preparing them for more intense activity.

4. Mental Refreshment: Easy runs can help clear your mind, reduce stress, and boost your mood.

5. Injury Prevention: Shakeout runs can help identify any niggling issues before they become serious injuries.

6. Race Preparation: A pre-race shakeout run can help you feel more comfortable and ready for the event.

7. Rebuilding Consistency: After a break, shakeout runs help you gradually get back into a regular running routine.

How to Incorporate Shakeout Runs into Your Training

- Schedule a shakeout run after a long break or intense training period

- Keep the pace easy and conversational

- Focus on your form and breathing

- Use shakeout runs as a recovery tool after a hard workout or race

- Incorporate shakeout runs into your training routine to maintain consistency and prevent injuries

Shakeout runs are a simple yet effective tool for maintaining overall fitness and preparing your body for more intense training or competition. By incorporating shakeout runs into your training routine, you can reduce muscle soreness, improve circulation, and re-engage your muscles. 

So, get out there and shake out those legs – your body will thank you!