Birch I rarely do HMs but put out 1.21 age 50 which scored a decent WAVA. Couldn't replicate it 2 yrs later though, mostly slow trail racing these days
Lorenzo - I just did the Dukeries 40 as a VLSR this year, 3 weeks before Comrades. Big mistake. Many Comrades types look to the Compton Downlands 40 as a build up. I'm thinking about either CC45 or TT50 + 1 other ultra this time. 56m is a heck of a lot further than 30m so I'd suggest at least considering one long one in buildup. But hill training is equally important. Bottom line: you will be running for at least 8hrs on the day so prepare accordingly.
Back to backs are good but really long ones do give a feel for the horrific misery & pain of race day..
MsE - good decision. No one can doubt that you have the grit and ability to be a v good ultrarunner but road ultras are peculiarly brutal on the lower body. Plenty of fun trail ultras around the UK - next year maybe?
Lorenzo have you thought about building any ultras into Comrades training?
I suspect PMJ has plenty of 80+% WAVAS. I have broken 80% at HM and come v close at 5k & mara I think. What would the male equivalent of Joolska's 1.21 HM be? I would guess about 1.14 for someone in their mid 30s to nearer 1.25 in mid 50s. Show what a good run that was.
Nice work GM, Marrows, SJ et al. Mind boggling miles from Moof, take care not to blow up.