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)