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Comrades marathon motivational video

Please go and watch this video, it is from last years comrades marathon. It will motivate you for next week Sunday or to run next years comrades marathon..

Marius Engelbrecht

Comrades marathon 2015

Here is the cut-off times for next week's comrades marathon....

My training program for the week - Comrades

My training program for the week - Comrades

This next 2 to 3 weeks I will do my peak training for comrades marathon. In this weeks training program I've got 2 races but will use them as a easy comrades pace training run.

● Monday - 10km easy recovery run 

●Tuesday - 10km easy morning run and then I will do a 10km tempo run in the afternoon

●Wednesday - 10km easy morning run and then I will do a 10km hill training in the afternoon

●Thursday - I will do a easy 10km recovery run or rest

●Friday - 42.2km easy at comrades race pace (sub 4)

●Saterday - Easy recovery 10km jog or rest

●Sunday - 32km easy (sub 3.10)

Hope this training program can help you to reach your dream times. For any questions please email me @ mjengel740@gmail.com or follow me on facebook https://m.facebook.com/runningtheultimaterace .

Marius Engelbrecht

Comrades marathon 2015

Feel it, it's here!!!

Getting sick in the middle of your training

Getting sick in the middle of your training

It happened to me... I'm now busy with the most important 2 months of comrades training and then BOOM I got sick!!!!

Running is a sport that pump up your heart rate, so when you are sick or got a flue it is best to stop training. When you are sick and you are running you can damage your heart muscle and leave damage to your heart forever. 

You won't believe but for that week that you recover from your sickness, you will benefit in your running.. You will not loose any fitness in a week and your body will love the resting period.

To prevent getting sick, you can get a very good multi vitamin  and you can go for a vitamin B 12 shot at your health practitioner.

Stay healthy 

Marius Engelbrecht

Comrades marathon 2015

COMRADES marathon 2015

Hey lady's and gents... 

How are you all still doing? Well I'm doing excellent,  training very hard and did some racing in the past few Weeks!!!

Can you believe only 83 days until the ultimate race. I've you are going to run the comrades I hope you are running by now a 42.2km race easy. In 10 weeks we have to start ease of our mileage. 

I'm very glad to say I'm training now for 2 months after my injury and I'm feeling 100% . I've done a few 32km's  and two 42.2km's under 4 hours. Next week I will do my first 50km for the year. How is your training and racing doing?

Hope you all are training hard and staying injury free..

Marius Engelbrecht

mjengel740@gmail.com

Comrades marathon 2015 - my training

Comrades marathon 2015 - my training

I have only started to train in the end of December after my 4 month injury. I started to train slowly to prevent injuries and over training.  But so far I'm very happy with my training. I did yesterday a solo 32km run on my own in a time of 3.06,45 with a avg of 5.50min per km. This weekend coming I'm running my first 42.2km for the year and can't wait. After my first marathon I'm going to increase my weekly mileage to over 80km and then I will build it up to above 100km a week at the end of march. Comrades marathon is a very special and awesome event but you have to be ready for it!!! 

Happy running

Marius Engelbrecht

Comrades marathon 2015!!!

COMRADES MARATHON 2015

Still 7921 entries available for the ultimate race and only 22 days left to enter for comrades marathon 2015, entries close on 30 November 2015 so go enter before it's to late!!! And only 202 days left before the start of the race so training is important.

Speed training for all distances!!!

SPEED TRAINING

Speed training will help you to bring your time down on all running distances and will give you that kick for the last 3km! The trick is to let your body get used to hitting the wall and work through that. It will also bring down your comfortable pace and that will give you new pb's.....

Today I will share with you a training session of 10 x 300m's.

● First you have to warm up, jog 1km easy around the track.

● Then stretch for at least 10min until you are loose to prevent injuries! 

● Start to jog towards the 300m mark from the finishing line anti clockwise. 

● When you reach the 300m mark accelerate to 5km race pace or as hard as you can go.

● When reaching the finishing line start jogging to the 300m mark and repeat.

● After you have done 5 x 300m's rest for 5 - 10min.

● After you have rested start jogging from the finishing line clockwise toward the100m line.

● When reaching the 100m line accelerate to the finishing line.

● Repeat until you have done 5 x 300m's.

● After training warm down for 1km and stretch for 10min.

Hope this speed training session will help you.

Follow me on Facebook https://m.facebook.com/runningtheultimaterace

Happy running.

Marius

Running - How to prevent blisters

Tips on preventing blisters when running

When I started to run long distance races and training runs, I struggled a lot with blisters between my toes.

After I got tired of blisters I decided to try something new to prevent blisters,  I found that seem less socks worked the best.

With the seem less socks I also through baby powder inside the sock and over my toes.

It worked like a bom!!!! Even after the comrades marathon I had no blisters on my toes!!!

So my tip to prevent blisters is seem less socks and baby powder. I also heard that vasilene works very good to prevent blisters!

Follow me on Facebook https://m.facebook.com/runningtheultimaterace

Happy running

Marius

COMRADES MARATHON 2015

Only 219 days left until the ultimate human race!!!!!

Comrades marathon 2015

Today I'm wearing my comrades marathon 2014 T-shirt. I then thought about it and realized that how proud I am of wearing that T-shirt in the public! !!
Because I was part of something very big that only a thew people will ever be part of. Does not matter WHAT  your time or position will be or have been. Its really a life changing experience that I promise you!! This year my knee packed up after only 10km in the race with itb. But the supporters and everyone around me carried me to the finish.  So if you are thinking of entering for comrades marathon 2015, stop thinking about it and enter because its the ultimate race that I promise you!!! For tips on running follow me on Facebook https://m.facebook.com/runningtheultimaterace

Free kaapsehoop 42.2km race entry

Hi all. I have 1 free entry to kaapsehoop 42.km for 1 November. I have a small injury so will not make it on 1 November. Hope one of you can take it from me. It is a fast and flat race. Good race to qualify for comrades marathon ant two oceans marathon. :)

HILL TRAINING

HILL TRAINING

● Hill training will always be a wall for many runners but the best is to get POSITIVE about hill training because that is the one thing that will reduce your times in races. If you start to enjoy hill's then you will start to love running even more!!!

● The trick then is to make hill training fun!!!

● This training is called ROLLING HILLS 

● You have to search for an area where there is many hill's and not just one hill.

● Then instead of running one hill up walking down and repeat, you keep on running the hole time. That means you will get more training and time on your legs. 

● When you founded your area with lots of hills you must make a route that is about 20min long or 4km. The route must be up and down but make sure all the big hill's is on the upside of your route. 

● Warm up before you start your route. Then on the route, the trick is down hill you jog easy at marathon pace and when you reach a up hill you run at 5km race pace.

● Start by doining one lap of the route or 20min. When it starts to feel easy you can dubbel the lap or 40min. If you are a comrades runner, do 3 laps or more.

● Remember to warm down and stretch after the hill training.

Safe running

Marius

Speed training - improve your race times

IMPROVE YOUR RACE TIMES

1. Jog easy for 10min on your normal running route

2. After 10min jog start to time 3.15min stil at easy pace

3. After 3.45min is gone, sprint the next 45sec at 5km race pace

4. After the 45sec at 5km race pace, relax back to easy jog

5. Jog again for 3.15min then again 45sec at 5km race pace

6. Repeat this fartlek for 10 times

7. Jog easy 10min to cool down
8. Then you just had a quality 1hour training sesion.

This is a nice training for getting back your speed, endurance and fitness.

Happy training

Marius

COMRADES MARATHON 2015 - RACE PROFILE

COMRADES MARATHON - SEEDING TABLE

COMRADES MARATHON 2015

Only 10639 entries left for comrades marathon 2015! So enter as soon as possible!!!!

COMRADES MARATHON 2015

Comrades marathon 2015

 Only 231 days left to the ultimate human race.... Enter before its to late, but most important is to start train early and remember the 10% increase in training per week rule to prevent injury's. Its important to build a strong foundation from know to the end of the year  with out any injury so that you can be on form in the new year and can go easy to next level of training. If you can try to run atleast one 42.2km at the end of the year and try to do as many 21.1km and 10km as possible to improve your speed. Comrades marathon is really very special. It was the best fealing i ever had in my life so get ready and be part of it!!!!!!


Safe running - Marius Engelbrecht