the western cape's favourite comrades training run

NEW DATE SET FOR 2009 RUN

I thought I would get in early by setting the date for next year’s Four Hills for Lindsay 56km Long Training Run.  With the earlier Comrades date next year it has posed quite a problem in scheduling this run.  After consultations with former Comrades Marathon Coach, Don Oliver (19 medals) it has been decided to host the run on 3 May 2009.

See Don’s endorsement of this date below . . .

I advise a long Club Run on May 3rd this year (2009).  With Oceans on April 11th and Comrades on May 24th there is a gap of 6 weeks.  A recovery from Oceans of 3 weeks is more than adequate and also the recovery from the 4 Hills for Lindsay is quite fine for Comrades. 

The value of the Long Club Run lies in the boost in confidence from a relaxed, more than 6 hour run, with stops for drinks and walks up hills, which seals your 6 month training programme.  This run is not about getting a final boost in physical fitness.  However, there are words of advice for running Oceans.  It would be your longest run at that stage and it is a tough course.  If you have a good Comrades as your 2009 objective, you must run Oceans as a planned and restrained run.  The pace must be well within yourself for the distance and would include generous walking stretches for the bronze medallists.  No races with club mates that you are having a private contest with and no artificial targets for the finishing time. In addition, the recovery is vital and would include two or three days off and the longest run before 4 Hills would be 21kms.  Finally you can be assured that provided you obey the rules one race will not interfere with the other.
Don.


NEW DON OLIVER COMRADES FORUM

I am delighted to announce the “Ask Don” forum on the http://www.alsoranrunners.info is now in operation.

Don Oliver, former Comrades Coach, will answer your questions and offer advice to Comrades runners in their preparation and build up to Comrades 2009.  As the name implies, the “Ask Don” forum is just that!  It allows Don only to reply to your posting, that way ensuring that you don’t have to read through unnecessary and irrelevant posts to read what Don has to say.  Members are only able to reply to their own posting.

Don has already updated his Comrades Marathon training programme for 2009 taking into account the earlier Comrades date.  Don is a veteran Comrades runner with 19 medals to his name, equally famous for being the former Comrades coach and getting thousands of novices through Comrades by virtue of his Rocky Road Runners Comrades meetings.  Don will provide monthly articles as to where you should be at that point in time.  He will provide monthly training programmes for November and December 2008.  His 2009 January to May training programme can also be found on the http://www.alsoranrunners.info website.

To become a member of the “Ask Don” Forum just follow the link from the http://www.alsoranrunners.info website.  You will be required to register first.


RUNNING COMRADES, THE ALSORAN WAY!  

“Running Comrades, the ALSORAN way” is about my personal journey to a Comrades Green Number.  It is written in simple “runners speak” and is an informative testimony to 11 successive and successful years at Comrades Marathon.  This is a work in progress and I am posting new pages on a daily basis.  I have barely scratched the surface.  While you may not agree with my perceptions and techniques, I have proved them to work, time and time again.  My Comrades record attests to it.  My website can be found at http://www.alsoranrunners.info.
Feel free to comment by emailing me at alsoran@webafrica.org.za.