LONG AND VERY SLOW

This weekend I spotted dozens of runners out on Gauteng’s roads. Clearly they were training for the Comrades Marathon. The Comrades T shirts and peak caps they were wearing were useful clues to the motivation of these runners. I was driving back from Rustenburg, from the very successful launch of the new Sun City parkrun.(It’s a “beaut” of a parkrun by the way, definitely bucket list material. Congratulations to everyone involved.)
It was late in the morning and even though it had been chilly in the morning, the sun was blazing down and it was hot. The runners I spotted were shuffling along, their torsos glistening with sweat. Many of them were grimacing. Quite a few were walking. None were having fun.

I realised that I was watching runners battling through their annual club Comrades Marathon long run.

The club long run is usually around 60-65 kilometres and is considered an essential and obligatory training run in preparation for the Comrades marathon. For many runners it is valued as the single most important training run for the Comrades. It is always run in May and is touted both as the final major training effort, and as an important dress rehearsal run for Comrades. Long runs are generally hosted by established running clubs. Some have become quite renowned and even attract many runners who may not necessarily be members of the host club. Rand Athletic Club, Runzone, and Midrand Striders are 3 clubs that I know who host long runs in Gauteng. Of course there are others. The group I saw running near Rustenburg were from Run/Walk For Life (Rustenburg) from the North West province. They are just one of the many clubs throughout the country that organise these 60 kilometre runs.
After ‘kicking off “ in January by mid May most Comrades runners will have run several 25 – 30 Kilometre runs, a handful of 42 kilometre marathons, and a couple of 50 kilometre training runs. But the club long run is considered by most to be the most important long run of all, not least because it is the one session that comes closest to the Comrades distance but also because it hardens the mind for the Comrades challenge. It prepares runners both physically and mentally.

The problem is that many runners become confused about the role of the club long run. They want reassurance that they are ready to race Comrades and so they race their long run as well hoping for answers, positive answers. They run steadily and fast all the way so that they can reassure themselves that they are at peak fitness. Some even boast that they have “won” the club long run. They declare that in addition to running a P.B. (personal best time) they also expect to earn that coveted Comrades medal they are chasing. Some will openly brag that because of how strongly they ran in their 60 kilometre run, an exciting performance is awaiting them at Comrades. The result of an overenthusiastic performance at the club long run is almost always disappointment on race day. Instead of that exciting Comrades performance on race day they discover that they have left their Comrades glory on the club long run route, perhaps somewhere out near Rustenburg on a hot sweaty road.

Poor Johnny Halberstadt must think I have it in for him because I frequently refer to his experience in training for the 1980 Comrades marathon as an example of how not to run the long run. (Let me immediately emphasise, in mitigation, that, in the opinion of many runners of his generation, myself included, Johnny Halberstadt is simply the greatest distance runner South Africa has ever produced. He dominated the South African distance running scene for at least a decade.He won everything, every race, often more than once, and he was spectacular at distances from one mile to Comrades.)

But even Johnny wasn’t perfect and in May 1980 he ran a 90 kilometre Comrades training run in a little over 6 hours and then declared;
“I cant say i’m going to win, that would be too arrogant, but this training run has shown me that the runner who beats me will have to run the race of his life.”
Well everybody beat Johnny on race day as his exhausted legs and flu wracked lungs brought him to a grinding halt at Kloof. Johnny Halberstadt could have won the 1980 Comrades but unfortunately he left his Comrades behind on his speedy 90 kilometre training run.

Long and slow is what is required on the 60 km club long run. Long and very slow. Consider that a 12 hour Comrades runner will be running, jogging, shuffling or standing (waiting at the start) for up to 13 hours. Then it is easier to understand that speed is unimportant in the context of the long run. It is vital for runners to focus on spending time on their legs rather than on running quickly. They will find speed in other shorter distance races.

The long run helps to build endurance, upright vertical endurance. It is the best preparation for the long journey that is the Comrades Marathon.

I strongly advise having a close look at the ‘Down Run ‘route a couple of days before the race. It helps to instil the correct mindset for the 90km challenge, and that is to start Like a coward and finish like a hero.

I will be hosting a pre race bus route tour on Friday morning the 6th June.Discussing tactics and giving expert advice and stopping at significant landmarks. For more information see Bruce Fordyce Comrades Events