If the Shoe Fits
January and February are shoe month for marathon and ultra marathon runners. If you are running a marathon, Comrades, Two Oceans, Loskop etc you need to read this! Please make sure by the end of February you have established which brand and model of shoe you are going to run in for your qualifying marathon, long club run, Two Oceans and Comrades.
Go buy shoes at the end of February! Buy at least one new pair (if budget allows, buy 2 pairs*) of your chosen pair of shoes. Shoe manufacturer’s may change your favourite shoe by introducing a new version which is not the same as the current version you own. Slight changes in version may not work for you. As the season progresses towards the big Ultra races, the stores may run out of your size. Control the controllables, like your shoes, your training programme, your diet, your rest and your most importantly your stress levels. The weather is not in your hands but your shoes are. I have seen runners place themselves in unnecessary stress a week before a big goal race searching frantically for a new pair of racing shoes.
Once you have made your purchase of your favourite pair of running shoes, run a few club runs and maybe your qualifying marathon in your new shoes. Roughly clock up 200km on your “chosen” shoes. Your shoes will reach that point when they feel like marshmallows wrapping your feet and toes like a soft baby blanket and the sole will soothe your soul while the miles click by easily. It’s time to carefully lay them in a safe space in your cupboard. They are race ready. After all the hard miles of training and the battle lines have been drawn and you start that final two weeks of tapering, go to the cupboard, it’s time to bring out your “chosen” ones. Your last 2 weeks of race preparation before your BIG race must be done in your “chosen” shoes. Good luck and have a great race.
*The advantage of buying 2 pairs is that you can rotate your current shoes with one of the two new pairs.
Shoe Rotation Reduces Injury Risk
According to an article published in the Runnerworld (5 Dec 2013) written by Scott Douglas, a study shows there is evidence that rotating shoes can lower the injury risk. For further reading on this please click on the link below:
https://www.runnersworld.com/health-injuries/a20820451/study-backs-rotating-shoes-to-lower-injury-risk/
Please contact me if you have any shoe related questions or require any additional advice. I love to talk shoes!
What time should you be targeting in a 5km TT (Time Trial) to qualify for a specific seeding at Comrades or Two Oceans?
Yes, your 42.2km qualifying race time boils down to the speed you can race a 5km TT and subsequently this time equates to your half and full marathon times.
In late June and July, most ultra-distance runners would be resting on their couches, legs up, watching the Tour De France, IPL and Super Rugby having completed the ultra marathon road season. However, 2020 has not panned out to be “normal”. This means that all distance runners have the opportunity over the winter season to improve their 5km and 10km race times by going through a full-strength and speed training season. This means you have a chance to run a faster qualifying marathon.
Comrades and Two Oceans Tables (see below) with qualifying times.
It’s important to break down the qualifying times into attainable goals.
I have taken Comrades and Two Oceans qualifying times by seeding and used Jack Daniels tables to determine your equivalent T Pace, 5km, 10km and 21.1km times to reach a certain seeding.
- A 10km race is an extension of a 5km, hence your 5km TT will give you a fairly accurate indication of your 10km time.
- A 21km race is an extension of a 10km and your 10km race time will give you a good prediction of your 21.1km race time.
- Your 21.1km time will give you a good indication of your marathon time. Therefore, use your half marathon time to give you a target time for your marathon.
Focus on getting your 5km equivalent time, then attempt the 10km followed by the 21.1km.
Remember, it is early in the season and you can go back and keep trying to improve on these times.
Marathon 1 – Qualify
Use your first marathon to secure the qualifying time for your goal race.
If you are at high risk of not meeting the qualifying time, try to run your first qualifying race as early as possible but make sure you are marathon ready.
“Try get it right and qualify first time.”
Marathon 2 or Ultra Marathon – Back up Qualifier or improve on seeding
If for some reason you failed to qualify, ensure your back up marathon in no later than end January (Two Oceans – 3 April) and mid March (Comrades – 13 June).
If you have qualified but want to improve on your time, ensure this is done no later than mid April. A 48km race has the most lenient qualifying times as you get an extra 1 hour to run an additional 5.8km.
Irene 48km and Loskop 50 are ideal races to improve your seeding.
Example – An athlete has a T Pace of 4m54 and has recently run a 23m20 for 5km and 1h47m for 21.1km. The athlete is close to a Comrades “C” seeding and needs to get their 5km closer to 23m00. With the correct speed and endurance this will improve their 10km and 21km times which will allow the athlete to go for a C seeding.
Qualifying Marathon Targets
- Qualifying marathon 1 target – Kaapsehoop, D seeding (Secure qualifying into goal race)
- Qualifying marathon 2 target – Vaal, D seeding if for any reason did not qualify at Kaapsehoop. Or if they did qualify then try for a C seeding.
- Qualifying marathon 3 – Irene or Loskop, C seeding
The MCM Approach to an Ultra
- Make the decision to run Comrades/Two Oceans (commit to the goal)
- Enter the race (cement the goal)
- Plan your Comrades/Two Oceans training strategy (work towards the goal)
- What times do I need to run, to reach or exceed the goal? Break the goal down into manageable bite sizes ie: Set short-term milestones.
- Stay focused on the goal. Buckle your seat belts, it’s going to be a roller coaster ride.
- Be accountable (coach/logbook/ training mates), this will help you stay on track to reach your goal.
Qualifying for Two Oceans and Comrades
Last week I broke down the qualifying times into race times, today we are looking at what pace you need to train and run races from 5km to 50km to be able to aim for your medal.
The runner you are today is not the runner who will be standing on the start line. You will have undergone a huge transformation during your ultra-distance training season.
Your Two Oceans/Comrades time is based on your demonstrated race times over a few different distances in the 3-5 months leading up to the race.
Pacing Guidelines for Two Oceans and Comrades
Below is a guideline as to the race times and T Pace you need to achieve to reach certain medals. Some runners can run slower times over shorter distances and achieve their desired medal as they are naturally more economical over a longer distance than an average runner. Others will need to run faster over shorter distances as they are less economical the further the distance.
