Comrades Supplement Comrades Training and Info Guide, January 2016

TRAINING Now the Serious Work Starts You may think there is still plenty time to train before the big day on 29 May, but before you know it, you’ll be on your way to Pietermaritzburg for the 91st running of the Ultimate Human Race. Now is the time to put your head down and prepare yourself physically and mentally for the race by following one of our official 2016 Comrades Training Programmes. – BY LINDSEY PARRY, Official coach of the Comrades Marathon Association I f you have been following one of my programmes already, the focus up till now has been on building you up to running consistently and regularly. By this stage, you should be capable of completing at least a half marathon. You can therefore use the below guide to half marathon and marathon times to select the appropriate training programme for you to focus on: Programme 21.1km 42.2km Silver (sub-7:30) 1:28 3:00 Bill Rowan (sub-9:00) 1:42 3:30 Bronze (sub-11:00) 2:00 4:24 Vic Clapham (sub-12:00) 2:24 5:00 On the next few pages you’ll find my training programmes, each with its own set of introduction notes, but if you will permit me to repeat myself here: Take note that my programmes are time-based instead of listing required mileage, there are recovery weeks built into the programme for a good reason – do not be tempted to do more mileage, and thirdly, gym work and cross-training are highly recommended to prepare you for the punishment of the Down Run. More about that in the next few pages with each programme. You can use races as training runs, but it is important that you do not race every race. This will only lead to overtraining, injury or illness. However, you may find that there are no marathons or long runs in your area that fall nicely into the programme, and if this is the case, you can contact me to discuss alternatives: Website: www.coachparry.com Facebook: www.facebook/ComradesCoach Twitter: @AskCoachParry or @LindseyParryZA Most importantly, enjoy the training! The Official Comrades Coach Lindsey is a fantastic runner in his own right, but his coaching resume speaks for itself, including coaching Caroline Wӧstmann to the women’s title in the 2015 Comrades, having also overseen her victory in that year’s Old Mutual Two Oceans Marathon, making her just the fourth athlete ever to win both of the two biggest ultra’s in SA in the same year. Vital Training Do’s & Don’ts! Images: Courtesy CMA Preparation is the most important part of a good Comrades run, so make sure your training is consistent and thorough by following these guidelines for the next few months, brought to you by 43-time Comrades finisher Barry Holland. DO DON’T • Set your total January to May mileage, and be guided by your level of talent, the time you have to train, and your Comrades finishing time goal. • Make sure you fit your training programme in with your schedule. If there are important birthdays or weddings in the next few months, you’ll have to reshape your programme accordingly. • Plan when you’re going to eat or drink on route, and practise your strategy in long runs and qualifiers. Learn to listen to your body when it needs a kick. Once you know what foods you respond well to, then you won’t be as paranoid at Comrades. • Sort out your Comrades weekend travel and accommodation well in advance. You don’t want to stress about that close to race day! • Don’t alter your eating habits just before, or worse, during Comrades. If you want to carbo-load, or try out a new gel or snack bar, then try it in races a few months before the big day, so you know how your body will react. • Similarly, don’t wear brand new kit or shoes on race day, because they may cause chafing or blisters. Make sure you’re comfortable with your kit in training. • Don’t decide before race day that you suddenly need a rub-down for the first time. Only get an Expo massage if your body is used to it, or else you may line up on race day with tender muscles. • Most importantly, don’t overdo your training or force the mileage when you are tired or injured. The experts all agree that it is better to go into Comrades slightly undertrained rather than overtrained. 15

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