2014 Comrades Marathon Countdown Pt 4

Why do we sleep so well at night??

I absolutely loved this bit of useless research that I dug up around this time last year. Check this out:

Why do we sleep so well at night?? Is it because we are running so much, we are tired and need the rest??

I found some research of one Seth Roberts that is worth sharing, and bending to suit our excuses... (and bearing in mind you can not believe everything the Americans say...)

Seth Roberts (http://en.wikipedia.org/wiki/Seth_Roberts) was known for turning his personal problems into research topics, and testing various theories on himself. Of course, this is not the best or well recognised way of performing research. There is no control group, and there is no possibility for a blind test, let alone a double-blind, as the test subject and researcher are one and the same. None the less, he is a professor of psychology - which means he can at least convince other people that he understands them better than they understand themselves. Personally, I don't understand that...

He suffered from insomnia, and found he would wake up after just a few hours of sleep, and not be able to sleep again. This led to him suffering from afternoon fatigue, and not being able to be fully productive during the day. (I reckon he was over training!!)

After trying various scenarios, he found the following best worked for him to solve his insomnia issues and get good sleep at night:

• He made sure he got lots of morning light every day
• He skipped breakfast, and ate only 2-3 hours after first waking
• To lift his mood, he watched at least one hour of TV each morning - specifically full-faced TV such as talk shows, news, interviews, etc that would show people's faces in near life-size. But he never watched TV at night.
• He spent at least 8 hours a day on his feet - either standing or walking. This would include time at his work, walking between work stations, etc.

After finding the above worked so well for him, he researched back into history and found that under the Stone Age, early humans had lots of face-to-face interaction early in the mornings but not after dark, were active early in the day carrying out daily chores, and without desk jobs or PC's obviously spent a lot more time on their feet than sitting or slouching about!

So why do we sleep well??

• Lots of early morning light as we head out for those runs...
  
• Eating a good meal only after we return home after the run - eating at least 2 hours after waking...
• Face-to-face interaction with fellow runners early in the day...
• A few extra hours on your feet as you pound the pavements...

Fits perfectly into his research, all makes sense to me!!

Imagine Comrades:

• Up to see first light, and the whole morning, and probably the best part of the afternoon...
• Eating a good meal only after you finish - definitely more than 2-3 hours after waking...
• Face-to-face interaction with 14,000 other individuals - all day...
• A good 8 hours on your legs - if you are fast. Otherwise even more...

So that's why we sleep so well after Comrades!!! And sometimes for two days!!!

Have a great day, and a good night's sleep!!!

Cheers,

Andrew

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2014 Comrades Marathon Countdown Pt 3

Rest!

I know, we all speak about mileage and putting in the distance. But rest is just as critical to the training program as is the long run.

With all the increased mileage, our bodies are weakened and might demand some rest in order to recover properly. Being focused on Comrades and trying to put in high mileage, we may fall into the trap of 'over training'.

This term is always bandied around by runners, and we sometimes think it is impossible to over train our bodies. Which is of course true. Our bodies are complex machines, and in order to save itself, it will shut down and stop before you can cause any serious damage to it. So no worry there. The worry of course comes when it does shut down and we lose a few training days. Not cool.

Fortunately, our body offers warning signs before shutting down. Our bodies were clearly not designed by Microsoft! These signs of over training are varied, and here's a list and explanation of what to look out for:

• Over training is the result of working and exerting too hard, to a level more than the body can handle. Training causes the body to break down, and recovery allows the body to rebuild. This constant break down and rebuilding is what makes us stronger as we train. The intelligent body rebuilds to a level higher than it was. However, when the break down exceeds the recovery and build up, and the ability to recover is outpaced by repetitive and continued high intensity training, this leads to decreased performance. 
• Over training leads to a suppressed immune system. Illness, colds and flu that seem impossible to shake off is often the result.
• Extreme weight loss - caused by the body battling to rebuild what we have broken down. Training hard will cause weight loss, but a sudden drop in body weight could be a sign of over doing it. If the body is unable to restore at the same rate of breakdown, you need to replenish more (higher intake, supplements, etc) or reduce the burn.
  
• Tired and fatigued - Taking a nap is at the top of your list of things to do. Your body is demanding rest, and forcing you to give it. Now!
  
• Poor concentration - finding yourself unable to concentrate in the office is a possible sign of over training, or of you hating your day job. Inability to concentrate on your favourite TV series or sports match is a sure sign the body (and mind) are tired and demanding more rest than what you are giving it.
• Restless sleep - as tired as you feel, you find you can't sleep well at night, or wake during the night and can not go back to sleep. This is caused by the body, mind and nervous system being over stimulated and unable to turn off. This can not be fixed with rest, but only with reduced exertion.
  
• Increased heart rate - a resting pulse, measured on waking, is a good indication of fatigue. An increase of 5 beats per minute is a clear indication that the body has not recovered from the previous workout and needs more rest. Of course, this test only works if you don't wake with a noisy alarm clock! If you train with a heart monitor, you might also notice an increased heart rate at your normal training intensity. This should be ringing alarm bells.
• Slow recovery from long or hard training sessions - if you seem to take longer to recover and get back on the road following a tough run, your body has not recovered and is demanding more rest.
• Loss of enthusiasm - Finding yourself going into a state of depression over life in general, and especially about running, is a sure sign that you have over done it.
• Impaired racing times - best measured on the club time trial course, or one of your standard training routes. If your times are getting slower or you find it increasingly difficult to run at the same pace, you need to take a break. Feeling heavy on the training runs, like you have weights tied around your ankles, is a sign you need some rest.
  
• Constant aches and pains - If you're constantly fending off niggles, it could be a sign that you are on the brink of a much bigger injury.
  
• Irritable and grumpy - something a loving spouse would allude to. This is caused by our over stimulation of the sympathetic nervous system through heavy training. The stress caused by heavy training, lack of sleep, nutritional deficits coupled with normal work and family stresses leaving you unable to rest, fully relax and perform at your best. Lack of relaxation, leaving you constantly hyped, leads to grumpiness. Deal with it. Take a break, before your spouse tells you to.
• Lost libido - Tired and fatigued, the rest of the body is unable to perform too. The need to go to bed early to get some rest, followed by an early start to the day with yet another long run will definitely have an impact on a relationship. If the non-running spouse is getting irritable and grumpy too, take note and take a day off from the regular training, and get some other stretches in.

To recover from over training, all you need to do is restore the body's balance between build up and break down. Depending on how far into over training you have progressed, simply reducing the intensity of your workouts (without reducing mileage) may be sufficient. How long it takes to recover, depends on how deep a hole you might have dug. 

Reducing intensity and mileage for a day or two might provide the fix, or it could mean taking a whole week off. Also, watch your diet - you may need to increase carbs, proteins and sugars to feed the body's energy stores during the high intensity training. Hydration is also critical - make sure you drink plenty water. Lastly, try give your body an extra hour sleep at night.


If you are feeling tired, hungry and thirsty then you probably are tired, hungry and thirsty. Give your body what it needs!


Rest and allowing the body to rebuild, is critical to any training program. Make sure you replenish your body through food intake, supplements, and rest during these critical weeks of race build up. You don't want to be standing on the start line on 3rd June feeling tired, grumpy, sore and heavy. You really want to be feeling fresh. The heavy demands of Comrades training will certainly take its toll on your body,  but be careful not to over do it, and make sure you will be fresh on race day.


Happy training!


Cheers,
Andrew



PS - Symptoms of over training and symptoms of sheer laziness are very similar. Don't get confused or use over training as an excuse.

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2014 Comrades Marathon Countdown Pt 2

Comrades is coming...

Yes, just in case it might have slipped your mind, in only 55 days time, you should have a very small medal hanging around your neck.

With some long runs behind us, and all trying to put in some extra mileage during the week, I am sure everyone is feeling tired, and maybe even gatvol for running. Hang in there. The next few weeks are critical. You have to keep going, even though the mornings are a little colder and darker than they have been, and running in the evenings might be chilly too. Don't stress (the term 'don't sweat' wouldn't quite work here) and don't use the weather as an excuse either. There is great gear out there to keep you warm while training for what you really want.

A few pointers when running, especially in the dark:

• Wear reflective vests or reflective clothing
• Wear light coloured clothing (why races hand out black T-shirts is beyond me...)
• Use a head torch if necessary. It makes you more visible to other road users, and may also show up the potholes and cats eyes that you would otherwise fall over.
  
• Don't run with an MP3 player or ipod. Not being able to hear the traffic around you is dangerous. And especially when it is still dark.
• Don't run using a walkman either - it is extremely old fashioned!
• Run on the right hand side of the road, facing on coming traffic. At least you can see if some driver has not seen you.
• Listen out for overtaking vehicles behind you.
• Make the assumption that you are invisible to other road users, and every other road user is an idiot.

Running in the cooler weather is also risky when it comes to muscle strains and the likes. Be careful that you don't start your run too fast. Muscles are tight in cold weather, and going too hard or attacking the hills could easily lead to muscle injury. Use the first few km to warm up, and do your speed work later in your run once you are properly loose. You shouldn't be doing too much racing any more anyway.

Another 2 weeks until we enter the '6 week window' of tapering before race day. I am sure everyone is looking forward to the taper!


Enjoy your running, keep warm, and stay visible.



Cheers,
Andrew

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CC Comrades Corner - Murray Anderson-Ogle's 2011 Comrades Pt. 5

Murray blogged about his preparation for 2011 Comrades on Runner's World.It was his first and like this year's run also UP. Truly inspirational! We will be posting his blog entries as part of our build up to Comrades 2013.

The pursuit of rest and by default success and happiness.

MARCH 29, 2011

My last post dwelled on the intricacies of ass-clenching, shaving, strapping and looking like Tutankhamen’s bondage partner or doppelganger. The past two weeks have dealt me many highs and lows from a personal, professional and a running perspective.

If this is a blog about running the Comrades, why are there references to my professional and personal life? Because, Comrades is personal and it craves sacrifice and obedience and let’s face it, it is your daddy. Comrades is 90 kilometers of Darth Vader whispering in your ear ,“Luke, I am your father and who’s your daddy, I am’. At the end of Comrades, I think like in the movie we are supposed to hug and make up but I’ll wait till I get there.

Comrade’s wants your body, mind, soul, wallet and personal life. When triumph or tragedy strikes in your life, you either eat miles of tarmac or eat the tub of ice cream instead. Everyone is different, sometimes a run makes me feel better if it’s a work problem, or if it’s an injury I might go for the ice cream and beer and maybe even a smoke.

I entered my last Marathon with a great sense of trepidation. I was dealing with the rehab of an injury and had been clenching my bum for all its worth. The clenching seemed to work, as I set a new personal best on an admittedly fast course. Unfortunately, my quads felt like a few wise guys had taken a set of baseball bats to them in the days following the race.

Either way, I ran a personal best marathon, my Mom came on holiday unexpectedly, I finally have a website, and on the negative, work could be better, and I ‘ve had some weird injuries since my marathon. As far as March goes, it’s been average interspersed with chocolates from Paris.

Fear and achievement are our prime motivators as Comrades runners. Fear is what kicks you out of bed after not enough sleep to wrack up your weekly mileage quotas but fear as the green hobbit Yoda says ‘fear to the dark side leads’.

I ran on the dark side as we all do, I ran when I should not have been pounding the tarmac, when an extra day off would make all the difference. Or when you miss your alarm clock and you do a long run on your own and 12 kilometer’s out your knee stops like a hamster wheel when the hamster falls off… There you are again, that lost-looking poodle, or looking like a hairy-legged sweaty prostitute who has a predilection for neon shorts, socks and fluorescent takkies, stranded on some nameless piece of tarmac.

The pursuit of happiness is a fundamental tenet enshrined in the US constitution. We as Comrades aspirants and all athletes, but especially we the after-hours athletes can adopt it. We all started to run for competing reasons: freedom, time, health, wellness, stress relief and weight-loss. My primary motivator was initially weight-loss, and if I am honest it is still a primary motivator and Comrades just allows me to run further every day.

Our pursuit of happiness is having days when you run when nothing hurts, when you are faster than falling rain and the road just simply wants you to run faster, longer, stronger, like an insatiable lover, I would imagine? These are beautiful days that we cherish as runners: unfortunately, I have had too few of these days lately. Maybe it’s because we are addicts and our primary drug is endorphins.

Coming back from injury is a slow process, as I have come to learn it requires hard work, weird manoeuvres, looking odd, having people touch you and manipulate you and yes, I have had a man prod my ass and stomach muscles lately. My injury was caused by overdoing it and I have exacerbated it lately because of fear and endorphins that allow you to run further and longer than you should.

My pursuit of happiness is bonded with running and the goals I have set for this year. In order to achieve these goals the pursuit of rest is what I need most.

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CC Comrades Corner - Andrew Dollenberg

Injuries, ailments and illness

At the same time as building strength and endurance, hard training breaks down the body. Over-use injuries are common (muscle strains, joint and bone injury) while the body’s tolerance to infection is also lowered by a weakened immune system.

Heading into winter, and getting closer to Comrades race day, it is every runner’s nightmare to get injured or ill. Careful training and a healthy diet can go a long way to minimising the risks, but fetching your kids from crèche or sharing an open plan office with a bunch of wheezers cannot always be avoided.

Again, without opening any debates on certain diets, fancy shoes, marketing gimmicks or individual personal experiences, it is probably right that some facts, fallacies or legends be brought to the table – not to convince you otherwise, but rather help you make your decisions regarding your own health and well being.

So here goes:

• There is no cure for the common cold. But there are probably as many remedies as there are sufferers of the common cold. This is a virus, so antibiotics won’t help either. In this area, prevention is better than cure. And the best prevention comes from good hygiene (and this may include not hugging, kissing or shaking hands with your closest friends or work colleagues).

• There is no conclusive scientific proof that vitamin C supplements can help boost the immune system to prevent illness, let alone the common cold. Yet vitamin C supplements are the largest single vitamin supplement sold worldwide, an industry valued at around US$ 70bn annually.

• Side effects of excessive vitamin C consumption include nausea and diarrhea. Kidney stones have also been linked to long term excess use of vitamin C supplements. And there are studies that suggest that vitamin C lowers the effect of training at VO2 max level.

• Antibiotics kill bacteria. They may kill the bacteria that is causing an illness, but they also kill other bacteria in the body at the same time, some of which is actually critical to your wellbeing. They also cause imbalances in various flora in the body, which can have countless other side effects. Yet antibiotics remain the most frequently prescribed form of medicine.

• The antibiotic quinolone (specifically floroquinolone), which is most commonly prescribed for pneumonia, bronchitis and sinus infections, can cause severe tendon damage. Quinolones are claimed to be toxic to tendon fibres, and further restrict blood flow to tendons. Assuming you are sticking to the program, your tendons are going to be stretched and strained with all the hill work you are doing too. Quinolones have been linked to tendonitis, tendon rupture, as well as other liver, kidney, heart, brain and intestinal damages.

• The effects of antibiotics (especially quinolone) are further compounded when used with anti-inflammatory drugs.

• Anti-inflammatory drugs such as Ibuprofen, Brufen and Cataflam – all pretty common in the drug-free sport of running – significantly increase the risk of kidney and liver damage. With these organs already under strain as you take on an endurance event, you should seriously consider the risks before popping these pills. Other effects include cardiac arrhythmia, ulcers, insomnia and anxiety. (Anxiety probably due to the other side effects…)

• Pain killers can have serious side effects too. Besides masking the pain and leading to further injury, they can also put strain on the kidneys and liver. They also often lead to lowered blood pressure, nausea, and an increased risk of heart attack and stroke. Nevermind the drowsiness and that you might fall asleep under a tree near the top of Inchanga.

• Negative ions can not be stored in a hologram. And even if they could, all that would happen when you wore it is you would get a static shock when you touched someone, causing both of you to lose your balance. These bracelets do nothing for your wellbeing or restoring balance to your body which might have been put out by using your cell phone. And as long as you believe that a bracelet with a ‘Made in China’ label on it can do all this for you while you bombard your food with radiation in the microwave, then you might want to start wearing one of those once fashionable yellow rubber bands around your wrist too.

• Magnets, on the other hand, have been proven to be beneficial to circulation and blood flow. This is due to haemoglobin being mildly diamagnetic when oxygenated. However, the level of external magnetism needed to be of any benefit to your circulation will require you to carry a power generator on your back and a massive electromagnet around your arm. This, I assure you, is less advantageous to your athletic performance than the associated benefit it may bring to your circulation. The magnets in small wrist bands are simply not strong enough to have any beneficial effect on your body.

• Strapping can offer support to joints, and limited support to muscles. It should also be noted that the body, in its dynamic design, will get used to this external support being offered, resulting in weakness in the muscles supporting the area that has been strapped. But this type of supportive strapping is extreme, and no benefit can be gained from a single piece of colourful fabric tape. And tape applied to the skin cannot ‘lift’ the skin away from the muscle tissue beneath to improve blood flow or range of motion. But colourful strapping does look cool, and it certainly attracts the attention of your running peers, who would hate to be beaten by a buddy publicly modelling their injury.

• The placebo effect is real, and should certainly not be discounted. So if you believe wearing a band around your wrist or some tape on your leg may be beneficial to your performance, or popping some white pills will get you through, save your cash and get down to the local stationery store and purchase a pack of rubber bands, a roll of packaging tape and a box of chalk. All this for under R20.

Now all that said, there are benefits to be found in the use of certain sports supplements. Even though most of the supplements you purchase at your favourite pharmacy contain a label warning that you should not use them in instances where you may be tested for performance enhancing substances, and most of the claims made by these supplement manufacturers are grossly overstated as part of their marketing campaign.

Still, find what works for you, taking into consideration the medical, physiological and placebo effects of whatever you choose. And read the label.

Enjoy the runner’s high!

Regards,
Andrew 

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CC Comrades Corner - Andrew Dollenberg

The Marathon Wall

It is that time of the year when we are bent on running far, and putting in those long miles. Remember just a few months ago when anything beyond 21km seemed impossible? And now 21km does not even suffice as a weekend training run...

By now, anyone planning to run Comrades should have already run a qualifying marathon, and should be planning another marathon or ultra in the next 2 weeks as final preparation for the big day.

So most of you reading this would have run 42.2km, or 26.2 miles, and have probably experienced 'the wall' - that feeling of total exhaustion, confusion and will to quit. Yet despite that feeling, you are planning to do it all again in a few weeks time on a long run. And if you think you felt it on a marathon, imagine how many times you might feel that way along the R103 on the 2nd of June. It seems runners are really slow learners.

The truth remains that 'the wall' can hit you at any time, on any distance. It all depends on your pre-race training, nutrition and physical well being on the day. I have hit the wall (hard) on 15km races and half-marathons. And even on club time trials. So what causes this, and how do we overcome 'the wall'?

Here is an article (courtesy of www.runningplanet.com) which explains quite nicely what it is and how to beat it. Physical and mental fatigue, depletion of glycogen stores, dehydration, and the longing for love and sympathy all seem to be contributing factors. And without opening a debate on low-carb diets, there is some info to be gained from reading this.

Enjoy the article, and most of all, enjoy your training!

(And remember that rest and recovery is still part of the training program).

Regards,
Andrew

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CC Comrades Corner - Murray Anderson-Ogle's 2011 Comrades Pt. 4

Murray blogged about his preparation for 2011 Comrades on Runner's World.It was his first and like this year's run also UP. Truly inspirational! We will be posting his blog entries as part of our build up to Comrades 2013..

Searching For Buns Of Steel

MARCH 4, 2011

Our sport of running is a dangerous sport. It is not abseiling, cliff diving, skydiving, moto-cross or any other sport that one might see on X Games.

Rather, danger lurks in the innocuous hills, pancake-flat stretches of road and our innate competitive spirit that leads all runners into the abyss of agony and bloating of our physios’ credit ledgers. We are not rugby players, those men who are lauded like warriors of antiquity.

Rather, we are relegated to the fringes of society, on the corner of Jekyll and bedlam. We endure conversations where our family and friends say ‘but running is so hard, it hurts, I get tired driving 42.2 kms, never mind running that far’.

I joined the club of injured runners recently. I was near the end and suddenly: pain.

An acute pain, shooting through my quad muscle that I chose to ignore; I chose to sacrifice my feelings on the altar of ‘pain is your friend, it’s good to have a bad run, Comrades is not a stroll’. I was wrong and I ignored advice I had received earlier that week, (‘if you feel kak go home and try again the next day’). Pushing through was awful and the pain subsided only at 4 pm that afternoon lubricated by beers, sunshine and boating.

So I find myself here, feeling like I should be in one of Lady Gaga’s S & M bondage videos. I am sporting Teesav’s (rugby pant), having my leg shaved, strapped, and feeling super awkward.

For the past two weeks, I have been at the physio being contorted, stretched and maneouvred, clenching my ass cheeks for all they worth. According to the physio, as my core is weak, my quads, hamstring and spine come under pressure. Oh and yes, your ass (or glute muscles for the PC folk) is crucial to your core and keeping yourself stable while running.

Armed with instructions for stretches, beach balls, wobble boards, squidgy boards and diagrams of bizarre strengthening exercises, I have been contorting myself, balancing, and flexing in all the hope of strengthening my body for the rigours of running. I am that guy at gym, rolling around on the mat looking like the French poodle at the foxhunt, completely out of place and ridiculous.

Cynicism is a default position for me. It’s easy to always have a short, curt and have a snappy reply. It is much harder to stay positive amidst injuries, frustration and the looming terror that is Comrades. Will I be ready? Will my body maintain the pressures of training? Perhaps I’ll look back and realize in hindsight that it’s not a bad idea to have an injury now.

If you’re in the same boat as me, hopefully you will recover and find out where your weaknesses lie, especially if you are a novice. I thought I was awesome; I had the arrogance of youth and comfort in my abilities to do well.

I have learnt my lessons well: do not over do it, and listen to your body. I am planning on running a marathon this weekend and in preparation I am stretching, flexing, and clenching to within an inch of my life. I will be slow, but I want to feel the kilometers under my feet.

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Rise and Shine!

Submitted by Toy Dupper

CC Comrades Corner - Andrew Dollenberg

After two consecutive long weekends, today should most definitely be declared a rest day.

Hope everyone made the most of these long weekends, using either club runs, Two Oceans, or own training runs to get in loads of miles. But now, on tired, stiff and weary legs, take a day off and rest up a bit. Recover well, rehydrate properly, and let the Arnica do its job. The coming week should be a lot easier with less km's, lower intensity training, and good recovery ahead of the final push.

So on a rest day, besides getting a bit of work done in the office, the best thing to do is start thinking about why you ran so much this past weekend.

This is the reason:

It's a good time to start looking at this picture, memorising the hills, and learning their names. In exactly 2 months time, you might find yourself adding a few adjectives before those names. Hopefully though, you will be able to greet them with a smile.

Now is also a good time to make sure that all your travel arrangements to Durban are in order. Accommodation, flights, travel logistics. If you haven't already booked, chances are you'll find it tough to source air tickets and accommodation now. So don't leave it any longer!

Enjoy the break!

Regards,
Andrew

CC Comrades Corner - Andrew Dollenberg

We are nearly through crunch-month, and everyone is probably feeling a little tired, sore, irritable, and generally gatvol for running. Don't worry - that's how its supposed to be.

I trust everyone made the most of the recent long weekend, and similar use is planned to be made of the coming Easter weekend too. Long weekends are made for distance runners, and being perfectly timed, these long weekends are excellent for Comrades preparation.

March and early April is the time for increased mileage, and getting the legs, mind and body used to spending long periods of time out on the road. The best way to do this is of course through long training runs. I believe the human body is capable of doing much more than we ask of it, but it is our mind that quits way too early. So these long runs are intended to get the mind used to running on tired legs.

Long training runs take their toll on the body, and as mentioned previously, rest and recovery is just as important a part of your training as what running is. Bearing this in mind, it should be remembered then that these long runs will require you to rest and recover before benefiting from the next training session. That considered, I believe it is more beneficial to run consecutive days for shorter distances than to cram all the mileage into one morning. Back-to-back 21km runs are probably more beneficial to your preparation, at this stage, than what a marathon would be. Using the long weekends then, and running 20-30km on each of 3 consecutive days will certainly help getting the head ready for the first weekend in June. If on the last day of the long weekend, you arrive tired and stiff at the start of your training run, and then you still go run 20km, you have done it right. The first day back at work after the long weekend can be used to relax and recover.

As they say: "Long distance running is 90% mental and the other half is physical"

Only 3 more weeks until the 6-week taper begins. Not that far now, so keep running, push through the fatigue, and remember why you are doing this.

Happy Feet!

Regards,
Andrew 

Easter weekend long runs - change of schedule.

Please note that changes have been made to the Easter Weekend schedule:

WhenFriday, Mar 29, 2013

WhereLVCC CLUB HOUSE 5:00

DescriptionLVCC - back of Enos Nelsville - Ilanga petrol station - Belladonna - West End - Enos - LVCC 20km

WhenSaturday, Mar 30, 2013

WhereVirgin Active

DescriptionVIRGIN GYM 5:00 - to Sasol garage outside White River and return back to Gym +- 30km

WhenMonday, Apr 1, 2013

WhereHalls Gateway

DescriptionHalls Gateway 6:00 - across to Mataffin & through to Sterkspruit road out & back +- 30km

Also im not here this weekend but have spoken to Marie-Louise & Juan and they will be organising the runs between them so any questions can be asked to them as well.

Thanks & regards,

Paul Norman

CC Comrades Corner - Andrew Dollenberg

There are so many thoughts, ideas, opinions and scientific studies on what one should be doing as part of the Comrades training build up. The internet is full of training programs and personal opinions. Unfortunately, some 15,000 individuals will line up on 2 June to run the greatest ultra-marathon. So 15,000 individuals, each with their own body composition, eating according to their own diet plans, working their own jobs and leading their own personal lives all have only one thing in common - to finish the same race (though each in their own personal time goal). So no specific training program can possibly cater for these 15,000 individuals, and nobody can claim that their program is better than the next one.

Each individual athlete's body will respond differently to training and diet. So any training program you see should only be used as a guide. You will probably find it beneficial to identify a few different training programs, and adapt them all to suit your own lifestyle, time schedule and of course gut feel.

Every expert and experienced runner will give you their opinions, which will all differ. But everyone will agree on the following points which are critical to every Comrades runner's preparation for the big day:

• Consistency is key. Training towards an ultra distance takes weeks of consistent, dedicated training. It is not something you can prepare for overnight, like cramming for a matric exam.
  
• Commitment. Committing to the race is making commitment to the training to get you there. This means getting up early on cold, dark, winter mornings because you've gotta do what you gotta do.
  
• Long, slow distance (LSD). You have to train what you want to race. Comrades is a full day event. Train with that in mind. Train for that event.
• Speed. Although Comrades requires you to run slowly for a long time, don't write off the need for speed. It is easy to get stuck in a rut of slow plodding. But all too quickly, this can become your standard (and best) running pace. Push the limits on short runs (like weekly time trials) and keep sharp.
• Stretching is critical. Distance runners never stretch. As you add up the miles, your muscles will shorten causing tightness and often leading to strains, compensation injuries and cramping. Stretch often, especially the hamstring, quads and calf muscles.
• Rest and recovery. Rest days are not lazy days. They are a critical part of the program. Without them, you will not benefit from the next training run. If you feel you need an extra day off, take it.
  
• Avoid illness. Especially as you increase mileage, your body will weaken as it gets stronger. This often leads to colds and flu. Make sure you eat well, and take some supplements if necessary. Multi-vitamins and a healthy diet are essential to avoiding the use of your medical aid.
  
• Avoid injury. Don't overdo your training sessions, and be careful on the hills. The most common injuries leading up to Comrades are hamstring and calf strains. These are often caused by pushing too hard on hills, and not stretching (see above...). Also be careful in cold weather, as we head into winter, as cold muscles don't like to be pushed too hard.
• Keep the goal in mind. Live, eat, sleep, dream what you want to achieve and you will certainly accomplish it.
• Enjoy what you are doing. This is probably the most important point of all.
  

Take care out there!

Regards,
Andrew

CC Comrades Corner - Murray Anderson-Ogle's 2011 Comrades Pt. 2

Murray blogged about his preparation for 2011 Comrades on Runner's World.It was his first and like this year's run also UP. Truly inspirational! We will be posting his blog entries as part of our build up to Comrades 2013.

Running Crazy, Rain Running and Silliness

JANUARY 31, 2011

It’s 4:30am on a Saturday when my screeching, Blackberry arrests my fitful slumber. I have to tiptoe around my drunk, prostrate roommate who has ensconced herself in the lounge (at least one of us is a normal twenty-something). I am on my way to my first run in five days after being on a battery of antibiotics.

At the Virgin Active, my club’s usual start point, runners emerge across my eye line, huddled like fluorescent mussels bunching closer together, shielding each other from the looming tarmac. And then I realise: this isn’t my club. I’ve obviously been left off the group sms, so I turn around and promptly leave. I am not a quivering introvert, but I prefer to run with people I know, or else run solo.

Running to me is a sport that is private, but at least if you run with your club, you can share a few words, a nod, a slight grimace or smile of encouragement with your comrades.

So off I set on my own for a hit of LSD. For the non-runners: no, I was not running while chasing purple Chinese dragons that think they are Russian tennis stars. I was off on a long, slow, distance run.

Ambling off onto my usual route, the tar guillotines itself through green obnoxious swaying banks of smug sugar cane. I continued on step after step, grateful for the flanking avenue of blooming koraalbooms that accompany me on my run into the countryside.

The only company or visible signs of life on the road were the odd hitchhiker, farmers and laborers on their rounds, an abandoned car and phalanxes of whirring cyclists. Even the prostitutes aren’t up that usually favour this section of road. When the run comes to an end after 23 kilometres, I feel good.

If only I had stopped here for the weekend but no I ran an hour and half the next day in the pouring rain with a buddy this time.

In answering one of my Runner’s World facebook questions: yes, I do run in the rain and it’s awesome. Except for the week after the run. After my past two weekends of rain running and new mileage targets, I ended up with a recurring throat infection. This might be coincidence or just overdoing the training. And no, it’s not man flu. It’s been frustrating, especially when I was keen on the Johnson crane. I have subsequently bought more vitamin C, B and every other letter, but stopped at the luminous pink juju salt crystals.

I am positive that there are many other cooped up, miserable runners in the same predicament. What do you do? Do you take an enforced rest or sneak out the backdoor for a quick run? Do you finish your antibiotics? Guzzle Berocca by the bucket load? I did rest, and I did I finish my antibiotics but as I soon I could, I pulled a schoolboy error. Too hard, too far and I was not quite ready – but damn, I still smile remembering the past two rain runs.

Maybe, it’s simply the elemental joy of running in the rain, knowing that you are being naughty. Seeing clouds stall and dither, spit and move, watching sunlight die and live and trying to outpace the rain as which seems as you’re setting effortless personal bests.

It’s Friday morning and my last run was on Sunday. I am itching to run but I am a little gun shy. Should, I lace up my up my takkies this morning, and head out for a quick forty minutes. I’ll decide later this afternoon and go fight the road. Then, I will see should I run the Johnson Crane this weekend. A road trip to see friends and squeeze in a photo-shoot on the Monday saddled with a sneaky marathon to gauge my fitness.

Part 1

CC Comrades Corner - Andrew Dollenberg

This week should signal the start of serious Comrades mileage. The base fitness should be in place, and training in earnest should now begin.

Remember the goal is to prove yourself only in June - not March, April or even May. With that in mind, focus should be on increasing the long runs and running a steady pace without racing or pushing too hard. What matters most is consistency in training and getting in the miles.

Here is a simple training plan to get you to Pietermaritzburg on the afternoon of 2 June. The Bronze plan is good for the 10 hour finisher, and the Vic Clapham plan for 11:30 to 11:45. Remember though - this is only a plan. A guide. Certainly not cast in stone. And definitely not a guarantee.

Training days can be changed around to suit your work schedule, family commitments, club time trials, races etc.

I have based this plan on running a long hilly route mid-week and one quality short distance every week, being a club time trial. This should be run hard, but at a consistent pace. Fading at the end is a sign of going out too fast at the start. Standing chatting at the finish is a sign of loafing along the way. Somewhere in between lies the balance.

Public holidays and long weekends are also a great time to get in some long runs. In fact I believe public holidays and long weekends were created for distance runners.

For those planning to run 2 Oceans, Loskop, or any other marathon or ultra - remember that just because it is a race does not mean that you need to race. Use these as long training runs in preparation for Comrades. A week spent recovering from these races is a week lost.

Rest days have been scheduled for Mondays - I have found this is the best day to get some work done and catch up in the office. As you increase mileage in training for the big day, you will feel fatigued, lethargic and irritable. This is normal, and your friends, family and work colleagues just need to understand this. If necessary, sneaking in an extra rest day will do no harm. If your body needs it, then take a day off. But don't use this as an excuse to sleep in!!

I have not put specific races on this training plan, as everyone has their own choice and favourites, as well as convenience based on where you stay. By all means, bring the races into your running plan and make it work for you.

Enjoy the training, and make each moment count.

See you on the road!

Regards,
Andrew 

CC Comrades Corner

With Comrades coming up and a lot of our members gearing up for it we will be posting some member contributions regarding preparation for the big day.

First up we have a contribution by Andrew Dollenberg. A veteran of some 95 odd marathons and ultras, he usually looks like he needs a good meal and enjoys quality family time on the road (long runs) with his wife Annelie and 5 year old daughter Abi. He is that guy sporting a foam peak and pushing a red pram with big wheels.

Look out for some more posts from Andrew in the future under the heading "CC Comrades Corner - Andrew Dollenberg"


Yes - there are about as many days left before Comrades as what there
are kilometres in the up run.

Welcome to my 2013 Comrades series of encouragement, thoughts, ideas
and, of course, sarcasm. Once again, my emails and info will relate
mainly to novice runners and the average runner looking to complete
Comrades with a Bronze or Vic Clapham medal. Bill Rowan and Silver
athletes should seek help elsewhere (like maybe the local psychiatrist).

Hope everyone is on board again this year, and training has been going
well so far.

Training plans have probably been a bit tricky for those in Mpumalanga
with some of the long races being cancelled, and unfortunately this
makes long runs a bit of ones own responsibility rather than relying on
races. No need to stress - there is still Elands Marathon coming up, and
Loskop. Although these may be good for time on the legs, they certainly
are not great toning runs, as they do not emulate the road from Dbn to
Pmb in any way. Also, make sure you get involved in your club long runs
and weekend training runs to build up the mileage and get some
encouragement from fellow athletes.

This year the Comrades race is being run on pretty much the same route
as last year. Just the other way round. So you may find it useful to
include a few hills as part of your training. Hill training need not be
specific hill workouts, hill repeats, or hill sprints. Just make sure
your regular training runs include some hills, and make sure you run
them rather than walk or plod. This will make you stronger, build
endurance and at the same time lower the risk of injury.

By this stage, you should have already run a marathon and hopefully got
a qualifying time in. At worst, you should be looking to qualify in the
next 2 weeks. Then racing should be over and focus should be towards
quality sessions and long, slow distance. The body takes time to recover
after long runs, and racing certainly punishes the legs and damaged
muscles need time to rest and repair. Racing a marathon could be
detrimental in that it may eat into the following training week, taking
away some of your mid-week runs and replacing them with foam-roller
sessions, ice buckets or physio appointments. Honestly, you would be
better off running!

The key to completing Comrades comfortably (if that is at all possible)
is putting in the training. Training needs to be focused on long weekend
runs and long mid-week runs. Three long weekend runs of 50-60km should
be scheduled up to mid April. If this is not possible, split the run
over Saturday and Sunday, with 2 runs of 25-30km each. The Easter
weekend is also a great opportunity to get some mileage in - with 4 days
off of work, what better opportunity to run! Putting in 60-100km that
weekend should actually be quite simple. Mid-week long runs should
happen once a week with a steady paced 15km-18km (unless you are doing a
weekend long run, in which case you should not go over 12km on any
mid-week run).

Weekly mileage should be between 60 and 80km per week through March,
increasing to 75-90km per week in April. Don't over do it, as you will
certainly pay for it through injury, illness, fatigue and lost interest.
Just keep your training consistent. Remember - the goal is to prove
yourself on 2nd June, and not before then.

And importantly - make sure you include some rest as part of your
training program. As you ramp up the mileage, you will feel tired,
lethargic, and even irritable. Taking a day or two off to recover
properly might be more beneficial than pushing through.

Enjoy the training, run sensibly, and keep the goal in mind.

See you on the road!
Cheers,
Andrew.

Andrew attacking the Gomgat climb  - 2012 Moral Regeneration 21km