Injury Free Healthy Well Rested & Recovered Excited to run - West Coast Athletic Club
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You have done the hard yards
You have sacrificed
You have qualified
You have earned your place at the starting line
Do not do anything stupid that will undo all the work you have put in
It is your sole responsibility to get to the start line…
…Injury Free
…Healthy
…Well Rested & Recovered
… Excited to run
WCAC Starting List - 2019
• 62 have qualified and ‘said’ they are going Gender:
• 195 medals amongst these • 24 Females (39%)
• 17 back-to-back runners • 38 Males (61%)
• 19 Novice runners (1/3rd) Seeding:
• Most experienced runners: • B=3
• C = 11
• Willie Coetzee – 21 medals
• D = 11
• Martin Venter – 21 medals
• E=2
• Isabel Steenkamp – 17 medals • F = 10
• Andre Pepler – 16 medals • G = 10
• Mitch Levin – 12 Medals • H = 16
• Donald Scott – 11 medals
• Marius Heydenreich – 11 medals
First Male WCAC
First Female WCAC
Don Oliver – First Novice WCAC
Comrades Up Run Route in Perspective
Suikerbossie
Malanshoogte
Next 35km is undulating climbs
Big Mama
Imtinebe School Perlemoen
Umlaas Rd
First 35km is unrelenting climbs Bothas Hill Inchanga Radnor #@!$!
Polly Shortts
Alverston Tower
Camperdown
Hillcrest Little Polly’s
Redhill
Harrison Flats Chicken Farms
Drummond
Fields Hill
Little Ou Kaapse
Comrades Wall & Arthurs Seat
Cowies Hill
Pinetown
45th Cutting
1st Support 2nd Support
Tollgate Table Table
Are you Ready? Recovery Period
Comrades Day
Race Strategy
Travel / Logistics Prep
87 km
Taper Period
1650 m elevation
Days leading up to Comrades – Pointers ▪You will be ratty, its normal and part of the tapering process ▪Avoid anyone who is sick ▪Don’t over-eat on junk food ▪Devise your pacing chart, all logistics, tracking apps, inform seconds/family/etc ▪Start your mental prep and Visualise the positive ▪Don’t be silly and play games that could cause injury ▪Virtual flu / niggles – ignore this. At 05h30 on 9th June you will know if it is real ▪Go to expo ASAP, don’t leave it for last minute. Get out early ▪If possible drive the route, no later than Friday ▪More mental prep – prepare for the aches, pain, discomfort, tiredness, etc. Be tough, keep moving fwd and you will overcome it. The finish is well worth all the pain and effort ▪Start talking to experienced Comrades runners for their tips, advice, etc. Make a mental note of what info/knowledge will work for you ▪Start packing your items now – you may not get everything in Durban
Before / Morning of Race Day pointers
Days before the race: Race Day:
▪Key sleep is the Friday night ▪ Use Vaseline generously, you will chafe in places you never knew you had
and wake up naturally on Sat ▪Eat something solid (that have tried and tested before) in the morning before you leave
▪Eat early meal on Sat night ▪ Follow your usual routine as much as possible
▪Pack all your items on Sat ▪ Get into your pens early (no later than 5am, earlier is better). Relax and soak up the
morning atmosphere. Stay calm and warm
▪ 15mins to go, runners surge forward. This is not the start…relax, go with the flow.
▪Pack your bag for seconds
as well – warm clothes, flops, ▪ The start is an emotional time (chariots of fire, national anthem, shosholoza, cockcrow, etc).
etc Enjoy it, soak it up…it’s your day
▪Relax as much as possible and ▪ Depending on seeding batch one can take up to 10min to cross start line. Relax and don’t
try to weave through the crowds to make up time
stay hydrated
▪Keep your eyes open and watch out for cat’s eyes, plastic bags, bottles, clothing, etc
▪Agree precisely where to meet
your seconds at the finish ▪Take a bottle of hydration with you…can save time avoiding congested water
stations in first 10km
area
Don Oliver’s Advice – Where are we now? The die is cast!
Things TO Do: Things NOT to Do:
▪ Get a positive mindset ▪ No chats with last years bailers
▪ Focus on prior good races, ▪ No longer than 3hrs at Expo
ignore bad ones ▪ No curry night before in
▪ Run less, rest more and plan Durban
more
▪ No lying on the beach
▪ Need a plan – if go out there
and ‘see’ how you will go,
answer is….not far
Logistics - Planning
REGISTRATION VENUE
DURBAN PIETERMARITZBURG
Durban Exhibition Centre Comrades Marathon House
Walnut Road 18 Connaught Road
Durban Scottsville
Pietermaritzburg
DATES AND TIMES
Thursday 6 June 2019 10h00 - 19h00
Friday 7 June 2019 09h00 - 19h00
Saturday 8 June 2019 09h00 - 17h00
If you are unable to collect your race number package, a third party can collect this on your behalf providing they have a
printed copy of Acknowledgement of Entry, the athlete’s ChampionChip, letter of authorization from the entrant and a
certified copy of your ID and the entrants ID. The person collecting the race number package must have identification.
Runners may not claim their registration package after registration closes. These items will not be posted to you and no
refunds will be processed.
BUS TICKETS
Bus tickets from Pietermaritzburg to the start in Durban and from the finish in Pietermaritzburg back to Durban after the
race will be available for sale only at both registration venues. No tickets will be available on race day.
Nutrition / Hydration Support Packs
1st Stop = Opposite Church in Hillcrest (approx. 32km). I will drop a pin location for this next
week Thurs
2nd Stop = After Camperdown (approx 64km) once cross a bridge over the railway line – at the
Savages Tent (Jim and Charmaine)
◦ This pack must be delivered at the Elangeni / Maharani Hotel on North Beach Durban for attention
Willie Coetzee by no later than 13h00 on Saturday 8th June
Ziplock bag:
Name: Joe Soap
Race Number: D59874
Distance: 30km
Expected Time: 08h30
2nd Support
Table
1st Support
TableJim Charmaine
Savages Running Club:
• Have their gazebo (will also erect WCAC Tear drop banner) as you start exit~64km
• Your packs must be ready for collection (at Willies hotel) by 13h00 on Sat 8th June – no exceptions
Collegians Harries:
• Host us at the finish area. Drinks have already been
orderedBED TIME WAKE UP TIME GET READY TIME TRAVEL TIME PHOTO, LOO, ETC TIME PENS CLOSE 05H00 START IS 05H30
Collegians Tent
WCAC
Runners Bus ServiceComrades Marathon Up Run Route & Key Tips
Key Tips : Bruce Fordyce
1. Do not run hard or race up any hill that has a name
2. Have a realistic pace schedule, focusing on even effort as opposed to even pace
3. Be cautious from the start…pace not race
◦ The blow ratio is 5:1 for top end of the field and 10:1 at the bottom
◦ In other words, for evert minute you are too fast at Drummond, you will lose 5-10min at the end
4. The up run is all about self-control, especially in the first half
5. Run to landmarks. Aim for the next major hill rather than next 5km…and aim to get there feeling
strong
6. Be cautious on descent to Dummond
7. Little Polly’s is not the real Polly Shortts, it’s a trap
8. Don’t waste time on useless rubs or massages. They don’t help, but just waste time
9. Keep moving forward
10. The climbing does not end after Polly ShorttsSection 1: Start to Top of Fields Hill
Disrespect this section at your peril – you WILL pay later!!!!
1. Tollgate Hill
1,5km & 75m elevation = 5,1% gradient
2. 45th Cutting
2km & 75m elevation = 4,3% gradient
Section 1: Start to top of Fields Hill • Be cautious and maintain control &
discipline
~24km • Relax and check that your
3. 45th Cutting to Westville
4,3km & 142m elevation = 4,3% gradient
breathing is never heavy 4. Cowies Hill
• Do not race anybody 2km & 90m elevation = 4,5% gradient
• Be careful not to get carried away by
5 other eager runners at the start and 5. Fields Hill
3km & 180m elevation = 6,1% gradient
by the crowd through Pinetown
4 • Run / walk strategy must be
followed here
3
• Use the few downs and flat sections
2 to recover – don’t push the pace
1 to catch up timeSection 2: Fields Hill to Hillcrest
Ave of 1.5% incline – you will naturally increase pace IF you have run the previous section with the respected caution it deserves.
• This section one can gain some
time, get into a rhythm
but do not race
• Although no major hill lie in Section 2:
Top of Fields
this section, one is still climbing Hill to
Make sure you get your
steadily Hillcrest
nutrition / hydration refuel here
as the next section is tough and
~9km there is still +30km until next
support table
1st Support Table
in HillcrestSection 3: Hillcrest to Top of Inchanga
Use the down sections to recover, your pace will pick up naturally….don’t force it!
At the top of Inchanga pat yourself on the back, as you have ‘broken the back’ of the Up Run
• This section is very hard. Do not 1 2
race rather grind this section out Section 3:
Hillcrest to top
• Look out for the Kearsney Boys at top of
of Incahnga
Botha’s Hill 1. Botha Hill
• Another climb to Alverston ~13km 2,3km & 115m elevation = 5,0% gradient
• Be cautious on descent into 2. Inchanga
2,6km & 135m elevation = 5,2% gradient
Drummond
• Look out for Comrades Wall and Arthurs
Seat…don’t forget to greet him
• The distant line of runners going up
Inchanga will scare you and you’ll be
thinking £$%$%!
• The mighty Inchanga is a beast and it is
hot going up thereSection 4: Inchanga to Umlaas Road
This section is smaller undulations with two nasty hills each about 1km in length
Mentally this is a tough section – crowds are sparse, bar for the selected supporter spots
• This section offers some respite and
one can gain some time, get into
a rhythm and keep moving
• Hold back the tears when you reach
water station manned by the
Enthembeni home for physically
disabled children Make sure you get your
• Apart from the two little horrors nutrition / hydration refuel
either side of H.Flats, there are no here. Say a big hearty thanks to
serious hills in this section Jim, Charmaine, Savages and
• However, one is still climbing your fellow club
steadily to the highest point. supporters/family
• Often it is the hills with no names
that bite the hardest 2nd Support Table
• This section is no picnic. The outside
Camperdown ~64km
heat is picking up and the
chickens stinkSection 5: Umlaas Road to Top of Polly Shorts
This section is mostly downhill and certainly runnable, bar the two Pollies
If you have conserved energy and run cautiously up until this point, time can be made up here
1. Little Pollies 2
1,3km & 50m elevation = 3,6% gradient
1
2. Polly Shortts
2km & 120m elevation = 6,2% gradient • Destination is in sight and can see the hill
that guards Pmb and the finish
• Legs are sore, but time can be made
up here, especially if you are still
feeling strong
• Be careful of Little Polly’s…it’s a Section 5: Umlaas
Rd to Top of Polly
deceptive trap
Shortts
• Get over Polly Shortts any which way you
can. Just try and survive it. ~11kmSection 6: Top of Polly Shorts to the Finish
The person that arrives in Pietermaritzburg will be a completely different person the one who left Durban earlier that morning
• Massive crowd support
• If only we could enjoy these last
few km. 80km of tough climbing
puts an end to that
• Tired, sore legs refuse to co-
As you should cherish the start of Comrades, so operate
should you cherish running over that finish line • Two more small hills that feel like
mountains await
• Head down and knock off
km by km
• You have conquered the Up
Section 6: Polly
Run Shorttsto Finish
• Enjoy the cold amber coloured
recovery drink
~7km“The die is cast” Don Oliver There are only two chances left to spoil your run and possibly NOT get your name in the book 1. Fail to taper properly – 30% ◦ This includes running less and planning more 2. Mess it up on race day – 70% ◦ One the day you need to worry about two things: Time Management and Pace Judgement ◦ You will be doing one of three things on the day ◦ Running = X km/h ◦ Walking = Y km/h ◦ Stopping = 0 km/h ◦ Don’t waste time at water stations, long loo breaks, first-aid stations, chatting to family, friends, supporters, waiting too long for running mates
What if I think about bailing? ▪ Only if you are in real big trouble ▪ Bailing is for the birds ▪ Free annual membership of the “Broken Hearts Club” ▪ Sit down, have a Coke / Lucozade / etc ▪ Think about the family, workmates and clubmates ▪ Imagine telling your children no medal ▪ Hop on another bus ▪ Just walk to the next drinks stop
You can do this!!!!
Overall
Walk Pace Run Pace Time
Distance
Start + Stops 0 00:15:00
Major Hills 12 00:12:00 02:24:00
Other Hills 14,8 00:09:00 02:13:12
Flatter Sections 32,5 00:07:00 03:47:30
Down Hills 27,7 00:06:00 02:46:12
87 11:25:54It is something that changes lives forever And makes those who do it, different, Not only to others but to themselves, It takes ordinary people Who struggle to achieve mediocrity, And allows others to look up to them in awe Words by Dave Jack
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