OMTOM 2016: where you should be if you’re doing the half marathon
01 February 2016
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Brad Brown: The excitement is building, just under eight weeks to go to the Old Mutual Two Oceans Half Marathon and it’s probably one of the races that is most over-subscribed in South Africa. Entries as scarce as they come, but if you have got an entry, hopefully your preparation and training has been going pretty well.
We’re joined now by someone who is no stranger to the South African running community, just to get some tips and advice with eight weeks to go. Lindsey Parry joining us, Lindsey, welcome onto Old Mutual Live once again, thanks for joining us.
Lindsey Parry: Cool, looking forward to the rest of the show and sharing.
BB: Lindsey, I think what we’re going to do over the next eight weeks is every second week or so, just touch base and see where we should be from a training perspective and what we should be looking out for. What are some of the dangers at that particular time in the build up to race day?
Just under eight weeks to go to the 21, lots of excitement, there’s tons of novices running the Old Mutual Two Oceans Half Marathon again in 2016, where should they be right now to put their minds at ease, from a training perspective?
Add hill work is a strong Half is your focus
LP: The Two Oceans really has taken over as the most popular half marathon in the country, but also as you say, it’s now got the highest number of first time half marathoners, so people make their debut over the distance. Really, there’s two lots of people, I guess, we’re talking to now.
We’re talking to those that are coming to Two Oceans to run a fast PB 21 as their main 21 of the year. They want to come and impress all their mates and for those guys, at eight weeks, we’ve got plenty of time to make an impact on them.
The Two Oceans, while it’s a fairly fast course and it is down at sea level, people must take note that it’s hard, it has two big climbs in it and so you need to incorporate some hill work as part of your training regime. It doesn’t help to just do speed work, get yourself nice and fast, but then you don’t have the strength to keep your pace up over those climbs.
By trying to keep your pace up over those climbs you can actually destroy your legs and you can’t access that speed you’ve been working on. With eight weeks to go, right now, if I’m in the category of this is my 21 race for the year, I’m going to add hill work into my training. I will effectively substitute it for the speed work. So I won’t do speed work and hill work, I would be doing hill work now, getting nice and strong for the race.
Where the Half novices should be at now
Then, of course, to the vast majority of people who are coming down to Cape Town, 21, great excuse to come to Cape Town and have a good weekend. You are in a totally different category. Eight weeks to go to race day, you’re still building up. You’re still getting used to the idea of formal training for such a serious event as a 21km race and it’s really all about consistency now.
It’s really all about making sure that you don’t get injured. You want to make sure that you get in 3-4 days a week of running. Systematically building it up, really slowly, so when you’ve handled one work load. If you only increase it slightly by about 10%, you know you’ll be able to handle that workload.
So you just very slowly for the next eight weeks; going to increase your running to the point that about two weeks before race day, you’ll finally start feeling a bit confident that you can do this thing.
BB: Lindsey, if somebody is struggling with a slight niggle or injury that they’re concerned about at this stage, there’s still time to get that sorted out and make sure that you’re fit and fighting ready on race day?
There is still time if you battling with a niggle
LP: Absolutely and you know, the sooner you deal with it, the quicker you’re going to heal it. The longer you leave it, the more that it moves from an acute to a chronic phase, the longer it’s going to take to heal and the more training you’re going to miss.
If you are having discomfort and pain now, I can’t urge you strongly enough to go and get that dealt with by a physio. So that we can get you pain-free and running and training confidently again.
BB: Brilliant stuff, Lindsey Parry, as always, great to catch up and if people want to find out more about you, they can check out your website, is that correct? What’s the URL?
LP: So if they head onto coachparry.com, they can get information about me and who I am and then they can also get onto facebook.com/comradescoach or @LindseyParryZA and on both of those platforms I’ll host two Q&A’s a week on a Monday and a Friday, details of that should also be on my website. Ja, sign up and let’s get chatting.
BB: Brilliant stuff, we look forward to catching up again in a couple of weeks’ time where we chat again, six weeks out from race day. Until then Lindsey, thanks for your time and thank you for listening. I’m Brad Brown, we’re back again in just a couple of days’ time, cheers.