Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 10

THE ROUTE in for the Downs Tra Only eight men thus far have managed the feat of running the Comrades 40 times or more, and unsurprisingly, they are treated as VIPs by their fellow runners and constantly asked for advice. One of these ‘elder statesmen’ of the race is Barry Holland, who ran his 41st consecutive Comrades in 2013, just a few months after bringing out his autobiography, The Barry Holland Story: 40 Consecutive Comrades Marathons, which includes crucial advice about the Comrades course. So take note of Barry’s course breakdown and know what you need to train for on race day. 10 Comrades Supplement 2014 T o plan your race, it is useful to break the course into sections. This helps to sort out time splits, knowing where you should be by when. It is also of great help psychologically. These sections break the course up into bite-sized chunks, because it’s easier to get your head around an 18km section than the whole of the 89km course. You will also run sections differently, putting your foot down in some to gain some time in the bag, while in others you may be best served by caution and just grinding it out. SECTION 1: Start to Umlaas Road (0km – 18km) It’s often cold at the start of the Down Run, so take a long-sleeved top and gloves – you can pass them onto a needy person by the side of the road later – and it often remains cold until well after Polly’s. Now, it’s a long, steady climb out of Pietermaritzburg to the top of Polly Shortts, then you drop down and climb the back of Little Polly’s (Tumble Inn) to the motorway. Take it easy here – there is ample time to race later. You can be a few minutes off the pace at this stage, but don’t be too cautious. After the subway under the motorway, look out for the water tower up ahead on the left, a signal that the long climb from the start is nearly over. About 2km later, you’ll reach Umlaas Road, the highest point on the Comrades course. Early caution in this first section will be rewarded later on. SECTION 2: Umlaas Road to Inchanga (18km – 41km) This section is quick. If your start has been circumspect, you can pick up any lost time here. Unwind, relax and let it go. You can afford to be brave on the first half of the Down Run. You can land up 15 minutes ahead of your schedule at the half-way point. There are fantastic crowds at Camperdown and Cato Ridge and there are no major hills in this section; the inclines are short and recovery fast. SECTION 3: Inchanga to Hillcrest (41km – 52km) As you reach the back of Inchanga, the party is unfortunately over. There is some seriously hard running ahead. This section is perhaps the hardest part of the course,