BRUCE FORDYCE NEDBANK RUNNING CLUB

LAST MINUTE TIPS FOR COMRADES

With two weeks to go there is very little Comrades runners can do to get fitter and stronger but a lot we can do to ruin our chances. It is important to realise that essentially it is all over and it is now just a waiting game

Training

1)NO more long runs!! Nobody should run more than 15kms in one single session at this stage.

2)Rest is more important than training.

3)The last week of training is a week of rest. This is always my last few days; Sunday 12kms, Monday 10kms, Tuesday 8kms, Wednesday 5kms, Thursday rest, Friday rest, Saturday rest Sunday 90kms!! I have emphasised the 90kms to try and reinforce how long and tough the Comrades is. It is better to arrive at the start slightly undertrained and overweight than vice versa.

4)Faster runners may want to run one last fast time trial or short distance race as a test of fitness

5)Get any slight niggles or injuries sorted out now and avoid people with bad colds or flu. Stay away from young children and babies. They are germ traps!

6)Get as much rest as possible

Final preparations

1)Put aside your tried and tested running shoes and running gear.

2)Prepare for all weather prospects. At the moment the long range weather forecast is for a cold morning start followed by dry bright conditions warming up through the day. But things can change and in 1965 it snowed in Pietermaritzburg.

3)Prepare a time schedule (splits) for the race but be flexible.

4)On the way down to Durban try to drive over the course. It helps a lot to know what lies ahead. Also the drive is a very sobering experience and persuades runners to start cautiously

5)Try to find accommodation in Pietermaritzburg, Hilton, or Howick for the Saturday night before the race. The drive up from Durban can be long and nerve wracking.

6)Do not spend too much time at the pre-race expo. Pick up your number and race bag and then leave the expo as soon as possible. Do not be persuaded to try anything new on race day. Take as many samples and new concepts as you like but understand that you will possibly be using them in the 2015 race. Also spend as little time as possible on your feat at the expo.

7)Good luck and enjoy the whole Comrades experience. Remember to wear your Nedbank colours with pride!