The official running thread™

karnuffel said:
Here is my race planning for the next few months:
29 Jan 10 KM Johnson Crane
26 Feb 10KM Edenvale Marathon (or the 15KM @ Irene a week earlier)
5 March 21KM Cape Gate Vaal Marathon
16 April 21KM Birchwood
7 May 32KM Colgate

What are you guys planning?
Click to expand...

Are 10k's races worth it if I may ask - just seems like too much to do for 60min?

Did both Johnson and Edenvale as halves last year so will skip it.

I'll do Pirates 19 Feb (my first)
Cape Gate as a full marathon will be nice.
Colgate too.
 
wise_guy said:
Are 10k's races worth it if I may ask - just seems like too much to do for 60min?

Did both Johnson and Edenvale as halves last year so will skip it.

I'll do Pirates 19 Feb (my first)
Cape Gate as a full marathon will be nice.
Colgate too.
Click to expand...
My thinking here is to add some sort of a target to each. My target for Edenvale is to get closer to 6min/k for example.

I know I can do this on the road as well, but it gives me something to aim for and we are a group of friends doing races together which motivates us all to get our asses off the couch and onto the road. We race together (each with their own goal) and then chow a monster brekkie somewhere :D
 
Kornhub said:
Have any of you used one of the garmin coaches ?
Click to expand...
Been using it for the past 7 weeks as a couch to 5k program.

It asks what your goals are, then you do a benchmark run. After that, you can you will get an updated plan every week. You can I'm guessing it does use your performance during training as an input to continually assess progress.

My fitness has gone up for sure. Will see if I achieve my goal at the end.

Garmin Coach is managed through the Garmin Connect app, where you can view the training plan, but it syncs with your compatible watch. So when you select a run on training day on your watch, it will show a preview of the run, that you can then start.

After the run the info again syncs with the app.
 
Kornhub said:
Have any of you used one of the garmin coaches ?
Click to expand...

I have used them a lot, following the 5km plan I managed to get my 5km time down to 19min.

The 10km plans are my favorite plans some what tough but don't exhaust you.

21km and 42km plans are way over trained, you don't need that much training to complete or get a good time in those events. You actually feel stuffed all the time and for me I pick up injuries.
 
I finished my final long run this weekend before starting to taper for joburg north city marathon. 35km at 6min per km exactly 3hours:30mins paced to perfection thanks to the friend I ran with.

Looking for a comrades qualifier between 4 - 4.20 so I get an E starting time because I heard F leaves an hour after E. Not sure if this is true can anyone confirm?

Well on track for comrades so far, just don't want to get injured.
 
karnuffel said:
My thinking here is to add some sort of a target to each. My target for Edenvale is to get closer to 6min/k for example.

I know I can do this on the road as well, but it gives me something to aim for and we are a group of friends doing races together which motivates us all to get our asses off the couch and onto the road. We race together (each with their own goal) and then chow a monster brekkie somewhere :D
Click to expand...
Sounds like fun.

BTW Edenvale doesn't do 10k so Irene it is......

or Pirates ;)
 
Scary_Turtle said:
I finished my final long run this weekend before starting to taper for joburg north city marathon. 35km at 6min per km exactly 3hours:30mins paced to perfection thanks to the friend I ran with.

Looking for a comrades qualifier between 4 - 4.20 so I get an E starting time because I heard F leaves an hour after E. Not sure if this is true can anyone confirm?

Well on track for comrades so far, just don't want to get injured.
Click to expand...

Don't think it's true since comrades uses gun to mat.
Will be nightmare to control at the cut offs.
 
Scary_Turtle said:
I have used them a lot, following the 5km plan I managed to get my 5km time down to 19min.

The 10km plans are my favorite plans some what tough but don't exhaust you.

21km and 42km plans are way over trained, you don't need that much training to complete or get a good time in those events. You actually feel stuffed all the time and for me I pick up injuries.
Click to expand...
I'm experiencing this now with a 21km goal... But I do need it cause I'm planning to PB my half way Two Oceans in April which is... ambitious!
 
Scary_Turtle said:
I finished my final long run this weekend before starting to taper for joburg north city marathon. 35km at 6min per km exactly 3hours:30mins paced to perfection thanks to the friend I ran with.

Looking for a comrades qualifier between 4 - 4.20 so I get an E starting time because I heard F leaves an hour after E. Not sure if this is true can anyone confirm?

Well on track for comrades so far, just don't want to get injured.
Click to expand...
CoachParry said it best. The strain on trying to get 1 seeding batch higher is not worth the 1-2min net gains you would have at the start of Comrades. Basically, not straining or overtraining to get a good seed time will in turn give your body a better race day come comrades. It's quite logical when you think about it.

I find your strategy interesting, 35km seems long + it appears to me that you ran at race pace the whole way. You appear to me fit enough to accomplish your goal of 4:10 +-.

Furthermore, if you want to see stats of the average time to cross the start line per seeding batch, check coachparry's table here : https://blog.coachparry.com/comrades-marathon-seeding/
 
RunningFromFat said:
CoachParry said it best. The strain on trying to get 1 seeding batch higher is not worth the 1-2min net gains you would have at the start of Comrades. Basically, not straining or overtraining to get a good seed time will in turn give your body a better race day come comrades. It's quite logical when you think about it.

I find your strategy interesting, 35km seems long + it appears to me that you ran at race pace the whole way. You appear to me fit enough to accomplish your goal of 4:10 +-.

Furthermore, if you want to see stats of the average time to cross the start line per seeding batch, check coachparry's table here : https://blog.coachparry.com/comrades-marathon-seeding/
Click to expand...

What Coach Parry said makes sense think I might stick to that.

I have always done a 30km one week followed by a 35km the week after. This weekend is a 25km.

Our goal was to run at 6min per km so we generally run uphills slower and downhills quicker. We also do the first 10km at around 6.20 and get faster towards the end, although thos last few kms were hard.

For comrades I am aiming at 7-7:30 per km, atleast for the first 50-60% and if I feel good speed up a bit. My plan is to finish not get any crazy medals.
 
Managed to run the longest I've ever run over the weekend (14km).

www.strava.com

Golden miles - end to end (almost) 😁 | Strava

View Daoud Amojee's Run on January 22, 2023 | Strava
www.strava.com www.strava.com

Also, first time I'd try a gel. Jury's still out whether its worth it but I felt OK towards the end. The humidity in Durbs this year is on another level making these longer runs feel really daunting.
 
Most energy supplements that i have tried make my stomach upset due to the high caffeine. Does anyone know of supplements that don't have caffeine or have low amounts?
 
phil77 said:
Most energy supplements that i have tried make my stomach upset due to the high caffeine. Does anyone know of supplements that don't have caffeine or have low amounts?
Click to expand...

You can try these (a few different flavours from which to choose).

www.sportsmanswarehouse.co.za

32Gi Energy Chews - 50g Supplement

Shop the 32Gi Energy Chews - 50g Supplement by 32Gi for only R 49,9
www.sportsmanswarehouse.co.za www.sportsmanswarehouse.co.za

They're segmented into 4 blocks so you can work on taking a block at predetermined time periods. They're also easily swallowed, meaning you can eat them while on the move. A pet peeve of mine is getting food stuck between my teeth but that doesn't happen with these.
 
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