Eight weeks to OMTOM 2016!
29 January 2016
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Brad Brown: Great things start here, great things start now and we are exactly eight weeks away from the 2016 Old Mutual Two Oceans Marathon, it’s sneaking up on us pretty quickly, but not long to go now. I thought in the build up to the race we’d have a look at where you should be, what you should be looking out for at various stages.
With it being eight weeks to go at the moment, I thought we’d get someone who is pretty well known in South African running circles to give us some insight. Lindsey Parry joins us, Lindsey, welcome onto Old Mutual Live, thanks for joining us today.
Lindsey Parry: It’s awesome to be on the show and it’s nice that we’ve got eight weeks until the race because that does give us a nice amount of time to impact and provide some useful advice for runners, that they can actually use and it will make a difference to their race day.
BB: Lindsey, I can’t believe it’s only eight weeks to go until race day. It seems like yesterday that Caroline Wostmann, who is one of your athletes, was in the lead at Old Mutual Two Oceans in 2015 and just doing some incredible things. Can you believe the year has gone so fast and we’re at the business end, almost, this is the important time before the 56.
It’s crunch time for Ultra runners
LP: Ja, it’s actually frightening. It was such an exciting and incredible day, it really is a little bit difficult to believe that her years’ reign as the Two Oceans Champion is coming to an end. But what you just said is really key: eight weeks to go, if Two Oceans Ultra is your target race for the year, then really you should be in full peak training right now.
We want to keep that going for another six weeks before you go into the taper, so this is crunch time. Your volume should be pretty much as high as they’re going to get for your training. You really need to be incorporating some hill work into your routine as a minimum. Because that is a key element to the Two Oceans Ultra.
First 28km pretty easy and the last 28km really tough. You need to get strong and get prepared for that and obviously the guys that are looking to run extremely fast Two Oceans and we know that the silver medal, for example at Two Oceans are really tough silver medals to get. You also want to be incorporating some speed work from now, if you haven’t already.
BB: Lindsey, what are some of the pitfalls that people need to look out for at this time with eight weeks to go to race day?
Recovery is really important in your preparations
LP: Well, we really need to make sure that we recover. So it’s all well and good me telling you that it’s important, this is the peak training, you’ve got to be doing your harder training. The pitfall is that you do too much now and that you pick up an injury.
The last thing you really want is an injury because that’s going to wreck the training that you’ve done, potentially compromise the training that’s coming and your chance of getting onto the start line. The pitfall now is that you get a little bit too caught up in what you’re doing.
You also get caught up in the fact that right now, if you’ve targeted Oceans as your main event, you are the fittest you’ve ever been. You’re in really good nick and the temptation is that every weekend there’s a race and you’re going to nail a new PB and you’ve got to resist that.
It’s good to do some racing because it builds confidence, it shows that your programmes working, but you don’t want to be racing every weekend, every second weekend. You do a race every 3-4 weeks and that gives you a good indication of where you are. Those are really the two biggest danger points as we’re approaching Two Oceans eight weeks out.
BB: Lindsey, you also mentioned that if the Old Mutual Two Oceans is your target race, this is the time, this is where your peak training should be happening. There’s lots of people, and for our international listeners, they must think we’re crazy. For a lot of people, the Old Mutual Two Oceans is just their long run training for Comrades. You’re very involved with Comrades as the official coach, is the approach slightly different for the guys and girls who are going on and running Comrades after Two Oceans?
How to tackle Two Oceans with Comrades in mind
LP: Look, it’ll be very different because a lot of those runners will also only be looking to qualify now. So your Comrades runners, many, many of them are probably going to qualify this weekend and over the next two weeks. There’s a number of big, popular qualifying races and they will have started their training quite a bit later because their main race is only in May.
They’re kind of still in their foundation phase, still laying low and Two Oceans will actually form part of their peak training phase. They will obviously go down to Two Oceans and run a lot easier and run within themselves and use it as a training race. Very different places to be in if you are focusing on Two Oceans or if you’re focusing on Comrades and using it as a training run.
BB: Let’s just touch on those qualifiers too, there are a lot of runners who have set the goal to run the Old Mutual Two Oceans 56 and struggle to qualify. There’s a little bit of time left to get that qualification in, what advice could you give to someone who is a marginal qualifier trying to get their space on the start line, essentially, at Two Oceans?
How to get that Oceans qualifier in
LP: Look, I’m glad you add the word ‘marginal’ there because unfortunately I think most people in the field don’t give enough respect to those marginal people. If it’s you and me and we’re going for a qualifier and we shouldn’t really be qualifying now because it’s right in the middle of our training block.
But we needed to, for circumstances, we’ve got a nice buffer. I can go and run an easy marathon and just get my official qualifier in, but the marginal guys don’t have that opportunity. Obviously the earlier you can qualify the better because the reality is, you don’t have the luxury of running easy.
You’re going to have to run that marathon really to the best of your ability and that means that the next week or two after that marathon, that your training will be compromised because you’re going to be stiff, sore and tired. The best advice really for them is that they must take recovery.
Don’t get caught up in how many kilometres everyone else is running. For the 7-10 days after the marathon, after the big effort, cut back on your running. Let your body recover, then it will absorb that race and you’ll become stronger than rather panelling your body, essentially kicking it while it’s down.
You can do a little bit of light training, getting on a stationary bicycle or doing some swimming, but lay off the running for a couple of days, really just allow your body to recover and come back stronger.
BB: Awesome stuff Lindsey, I think that’s some great advice. If people want to reach out to you online and possibly ask questions or get in touch and get more info, where can they find you on the internet?
LP: Look, the best places to get me will be on my website, coachparry.com or on Facebook, that’s facebook.com/comradescoach and then finally @LindseyParryZA on Twitter and I do also run a Q&A session every Monday night 7:30 to 8:30 across the Facebook and the Twitter platform and I will repeat that between 1:00 and 2:00 every Friday. So that’s really the best way for people to get hold of me.
BB: Fantastic Lindsey, look forward to catching up again in a couple of weeks’ time where we talk more about six weeks to go until Oceans, as the clock ticks down to race day. Until next time, thank you so much for your time today, from myself Brad Brown, thank you for listening, cheers.