Posted: 03/06/2016 at 14:51
Thanks for all the positive comments. I'm limping less today
Interesting to see your thoughts over the training - you certainly went for it and trained hard, do you think the last minute injury problem was coincidental or a result of pushing things too far? I ran undertrained in 14, I wonder if lack of intensity in training is actually a way of storing something in the bank for the big day. Already wondering how many bricks there will be under the treadie for the 2017 campaign.
In training I have done just over 1300miles/2100km from the New Year excluding Comrades race day itself. The vast majority of these have been at plod pace. I was doing around 50miles/80km per week average from January to middle March. Then I have boosted it to 82-93miles per week (132/150km) from middle of March to beginning May and added speedwork in May too as I tapered off. I've done quite a few heavy double days, e.g. 24 miles on successive days. My three longest runs have been 2x50km and 45km, plus a handful of over 32km/20miles. I also run much slower as an easy pace than I used too - more around 5:30 per km whereas I used to run around 5:00 per km in the UK - this is a reflection of living at moderate high altitude (1400m) and the ever-present heat. I live in a pretty flat place so hills are generally only found on the treadmill.
I found that my aerobic condition was excellent and my resistance to fatigue very good. I think this was directly from the high volume approach. I found I was not able to push up the hills very fast so suspect my strength was not improved by all that slow running.
I also struggled with shoe supply and I ran for a few week in a pair that had seen better days.
I'm fairly sure that the high volume by itself didn't directly injure me. When I had that as the base and then factor in worn out shoes and a bit of speedwork then it tipped me over the edge.
Next year is an up run so a completely different race. I'll be doing less high volume, but keep the very long runs and intense back-to-back days. I'll be adding strength workouts instead of a short easy run. The treadmill will be taking a hammering as I'll be using that for hill training.
4th of June next year for those contemplating it