Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 12

THE ROUTE

Ups and Downs of the Down Run

They say that when you travel the same way over and over again, you get to know a route so well, that
you could probably find your way home even with your eyes closed. Well, when it comes to the Comrades
Marathon, one runner who probably could close his eyes and still know where he is on the route is Barry
Holland, owner of 43 consecutive Comrades medals, and his expert breakdown of the route is a must-read
for all aspirant Comrades runners.

Barry is not just a Comrades veteran, however; he is also well known for
his coaching expertise, and over the years he has helped many runners
claim their own Comrades medals. Unsurprisingly, he is often asked for
advice on training for and racing the Ultimate Human Race, and he is
always happy to share his knowledge, including his tactic of breaking the
route into manageable sections. Over to you, Barry.
Barry Holland (left)

BARRY’S BREAKDOWN
To plan your race, it is useful to break the course into sections. This
helps to sort out time splits, and knowing where you should be by when,
according to your target pace and finishing time. 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 the various 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. Here’s how I break the Down Run course up.

PART 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, because there is ample time to race
later. You can be a few minutes off the pace at this stage.
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.

PART 2: UMLAAS ROAD TO INCHANGA (18KM – 41KM)
This section is quick. If your start has been circumspect, you can pick up
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

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Comrades Training & Information Guide 2016

Images: Courtesy CMA

T

his year’s 91st Comrades could see another four runners join
the 40 Club, a select group of runners who have finished
the Comrades 40 or more times. To date, nine runners have
managed this incredible feat, and one of the most decorated is
Barry Holland of Ballito, who is tied in second place on the list with Louis