Bike It

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Sub 3h15

Posted: Today at 06:17

Excellent running Badbark!.  From your HR, it seems like a nice steady training pace.  When are you coming to Comrades?

Comrades 2016

Posted: Today at 06:16

I now have treadmill envy Dannir

Yes those  strength exercises are about right.  For the squats and lunges, do them weighted if possible.  Lunges with the weights overhead will also give you good activation of your core, but don't force yourself to do that if too difficult.

Good training Debra - seems like you are on the way back to full strength

Sub 3h15

Posted: Yesterday at 19:33
Good to see a number of good midweek runs going on

Yes KR - gradients written down in advance. I got the data from MapMyRun and exported it to a spreadsheet. Then simplified it into km stretches and manually set the treadmill. Just a bit tricky to read small text whilst running.

I now have treadmill envy after another Comrades runner revealed he has a treadmill that can download routes from the Internet directly and then replay them and it has negative gradients down to -6%

Short recovery today and 13km with 4 at MP last night. MP felt hard with tired legs still from Saturday

Sub 3h15

Posted: 09/02/2016 at 17:49
Enjoy your long run tomorrow Badbark and best wishes for the 11th and recovery afterwards

Sub 3h15

Posted: 08/02/2016 at 18:56
Poacher - it will not surprise you that I have some more Comrades simulations planned. Agreed that the second fifth of the course from the High Point to the foot of Inchanga is a great opportunity for picking up time. As is the section from Botha's Hill. Yesterday I understood I need to do a bit of strength training to cope with Fields Hill. I actually like running down the motorway as I could never do that in the UK.

Nice 21Jools

Sub 3h15

Posted: 08/02/2016 at 12:20

Nice going in the mud GD.  

Very good parkrun OO

Good to get 20 in the legs Freemers and I too often have the same fluctuations which for me comes down to the difficulty and volume of the recent running and what I have eaten the day before.

Gul - the plan for the marathon is to go sub-3:20.  It just depends on the conditions really. The forecast currently is 23C at 7am and 31C at 10am so very challenging. Let's see though.

10km recovery at lunchtime with 6x strides built in.  Legs slow after Saturday night's session.

Comrades 2016

Posted: 08/02/2016 at 11:57


John1946 wrote (see)

Bike It - thanks for the pace & time prediction link - these are really interesting resources.  Do you know why the Noakes time predictor has no estimate for mileages above a certain threshold - e.g. if a 3:33 marathoner runs 1634 km between January & June his/her predicted time over 90 km is 8:32, while for 1682 km this drops to 8:30 - but there's no prediction for higher mileages. 

I don't know the original source of the research, built assume it is a mathematical model generated from a data set.  

You can see that there are an increased number of predictions with a wider range of training mileages for faster runners than for slower runners. I assume this is purely because, in general, high volume runners do more training and therefore have faster race performance and so could go to a higher maximum volume.  Low volume runners are generally getting slower times. There is a practical limit on how much extra volume we can cope with before injury so it probably sets a limit on what running volume would become overtraining - as Norrie says.

Comrades 2016

Posted: 08/02/2016 at 06:51

Good to see the great levels of enthusiasm persisting.

Training is going well for me.  I'm consistently doing 50+mile week and getting some good long runs in around 20 miles.  I accidentally broke my HM PB which stood since 2011 so things are progressing.

I'm living an an absence of hills here so confined to my treadmill for that.  I ran a session on Saturday night designed to  emulate the 21km first part of Comrades.  The elevation percentage settings were 0,2,3,2,3,2,2,3,3,-7,-7,6,-7,-7,4,4,3,2,2,1,4 for each km (quickly jumped off the treadmill and placed 2 bricks under the back to get the negative gradient).  Nothing individually hard, but in combination very tough.  28C in the room where I have the treadmill left me drenched with sweat so much so that my shoes and sock were full of it at the end.  It reminded me just how tough the first quarter of the race is.

I've another marathon on Saturday and will be trying to improve my seeding if conditions are positive, otherwise at least try to be faster than the last outing and get a good measure my endurance.

Thanks for the link to the app SBA.  I came out similar to you and I am fully targeting a sub-9.  

There is a great traditional prediction table that I refer to at

(bottom left under the heading 'Useful Downloads', then 'Tim Noakes - Prediction.xls' and the pacing tables are great too)

Sub 3h15

Posted: 08/02/2016 at 06:27

Morning All,

Some good running going on.  Particularly KR looks to be going fast and long and good long controlled workouts from Lorenzo and PMJ.  Congratulations to Badbark on a great 10km performance.

I'm also very against headphones in races as these people can't hear that you are trying to overtake and stay in your way.   I rarely wear them in training as I consider it more important  to listen out for cars coming.

52 miles for the week including an 8km tempo, 14km offroad and the 21km first part of Comrades I did on the treadmill on Saturday night.  The elevation percentage settings were 0,2,3,2,3,2,2,3,3,-7,-7,6,-7,-7,4,4,3,2,2,1,4 for each km (quickly jumped off the treadmill and placed 2 bricks under the back to get the negative gradient).  Nothing individually hard, but in combination very tough.  28C in the room where I have the treadmill wasn't helpful either.

An easy week planned with micro-taper before Saturday's marathon.



Sub 3h15

Posted: 02/02/2016 at 18:49
All seems to be building nicely KR. Good progressive run.

Nice progressive MLR too Gul.

My son inadvertently did a triathlon today. Half an hour swimming lesson, cycle home 1km then 12 minutes on the treadmill. Nice going and all barefoot. He does need to improve the transition though.

18km MLR this morning. Legs a bit sore from last week and much improved since the run. Beautiful sunrise and trying to figure the planetary alignment that is currently occurring
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