Posted in COMRADES ADVICE

TEAM ASHWORTH COACHING

When entries opened for Comrades 2020 there was a crazy rush like we’ve never seen before and a complete sell-out of entries in under 3 days so now begins the hardest part of it all for the runners and that’s to get to that start-line in Pietermaritzburg on the 14th of June later this year.

For many – and there are a huge number of novices – this is going to be a new experience and sadly, many will get things completely wrong come Comrades day and they’ll have a long hot day out on the road and that could have been avoided had they trained correctly – but how does one do this?

Ask 5 different coaches or would-be coaches and you’ll probably get 5 different answers. One will tell you to do this and another will tell you to do that. One of the biggest secrets when you get yourself a coach is that these people generally know what they are doing (although I have come across a couple who don’t have a clue) so that being the case, when you think you’ve found the right coach, whatever you do – stick with that coach.

Jumping around from coach to coach is a disaster and won’t help you at all in the same way that taking advice from a dozen different people will have the same disastrous effect.

With more and more runners wanting to be able to tell the world that their running is improving, the demand for coaches to help runners get to that point, is increasing and no longer is it just the top or elite runners who are enlisting the services of a coach but the “ordinary” runner who is wanting to improve his or her time and doesn’t know how to go about this, is turning to coaches for help.

One of the latest coaches at the disposal of runners is “Team Ashworth Coaching”.   The name Ashworth is not an unknown one in the world of South African running and Ann Ashworth, winner on the 2018 Comrades is half the “Ashworth” part of this new coaching team.

Team Ashworth

Whilst Ann has been involved in coaching the runners in her club “Team Massmart” since the establishment of the club some two years ago, we’ve seen a huge improvement from many of the ladies who run for Massmart and that’s where Ann will continue to focus, it is husband, David, who has given up his job as a teacher to coach fulltime.

David has been coaching for a couple of years on a low key basis and has had success with some of those he’s coached but his credentials need to be known. A green number runner at Comrades (he got his green number in 2019) with a best Comrades time of 6:24 in 2018 and a best marathon time of 2:31, David certainly knows what he’s talking about.

David Ashworth gets his Green Number from the late Jackie Mekler

 

I sat down with David Ashworth to find out more about the new “Team Ashworth Coaching”.

DJ:      Whilst you call yourselves “Team Ashworth Coaching”, as I understand it, you’ll be doing most of the coaching of runners needing a coach whilst Ann continues to focus mainly on the ladies of “Team Massmart” and her career as an advocate with very little in the way of general coaching?

DA:     Because Ann is very involved in her work as an advocate and administration of Team Massmart, I have taken over as the official coach of Team Massmart, coaching a number of the ladies there. I am fortunate to be working with an amazing team of elite ladies such as Lizzy Ramadamitja, the first black South African female to achieve a gold medal in 9 years at last year’s Two Oceans Marathon.

Ann & David at the finish line of Comrades and both under 6:30

 

DJ:      Will she be involved with the elite ladies at Massmart?

 

DA:     There are basically three categories of athletes at Massmart. You’ve got the “Elites” the “Sub-Elites” and the “Development” athletes who can’t afford to get into running seriously and those are coached at no cost to them. That’s where Ann gives back to running in a big way. She doesn’t go out and get athletes who are already performing or poach from existing clubs, but instead, goes out and finds talented athletes who do not have the means to take their running to the next level. Ann recently took on 10 ordinary athletes who do not have the means or support to reach their dream of running the Comrades marathon.

 

 DJ:      What qualifies you as a coach? There are some that I know of who simply set themselves up and don’t actually know what they are doing despite telling the world that they do.

 

 DA:     I’ve learnt from a number of top coaches over the years and I’ve learnt a lot of different coaching styles from them, people like Andrew Bosch, Lungile Bikwani, John Hamlett, Lindsey Parry and Neville Beeton and then as far as the academic side of it is concerned, I’ve done ASA Level 1 coaching, Sports Science Institute: Training essentials and programme design for endurance running, Sports Science Institute: Cycling Science – The essentials of cycling physiology and coaching,

Also, as part of my B.Ed Degree studies, I sub-majored in Physical Education. This included training, coaching, and physiology,

and I’ve done a lot of research and a lot of reading on coaching and coaching methods so I’ve covered a fair amount of coaching training.

 

DJ:      From the things you’ve picked up from these various coaches and courses, have you developed your own coaching methods and do you stick with that for all your athletes?

DA:     There isn’t one coaching method for everyone so it follows then that, it differs for every athlete. Training must fit into the lifestyle of that particular runner. Some athletes do better on high mileage whilst others do better on low mileage so we have to factor this in when designing a programme. An athlete should stick with one coach for some time so that as a team, they can find out what works and what does not work for them. Simply put, there’s no “one size fits all” and each athlete gets a unique plan.

 

DJ:      Let’s assume I come to you with a marathon time of 4 hours, or a Comrades time of 10:15 so I am really towards the back of the field and I would really like to improve on that. Firstly would you take that sort of person and secondly, what do you think a runner of that calibre could get to? I would think that a sub 3 hour marathon is pretty much out of the question as is a silver at Comrades. How do you establish a person’s limit?

 

 

DA:     To answer your first question; I assist athletes who have only started running, all the way up to elite level. Second, you’ve got to be realistic about what that person wants to achieve and you can only do that over a period of time. There isn’t a set pattern for everybody so it’s a case of looking carefully at individual performances and guiding that person to their reach their goal. A coach should not place a limit on an athlete, however, realistic goal setting in collaboration with the athlete to reign in an over-enthusiastic expectation is sometimes necessary. A 4-hour marathoner can achieve a sub-3 time. Many factors must be considered: age, weight, how long they have been running, and so much more will all contribute to their potential ability.

 

 DJ:      I remember that when I ran my best Comrades in 1975, it was 8:29 and to this day I firmly believe that 8 hours was my limit. What would you have done to get me – perhaps – to 8 the hours that I so desperately wanted but never achieved?

 

 DA:     I would have looked at your existing training programme to establish what, if any, periodization there was. I would look at how you progressively build up the mileage and see what Comrades-specific training sessions were incorporated (keep in mind that the ‘up’ and the ‘down’ runs are completely different races). I’d also look at your recovery – the key to a successful training strategy is having sufficient rest and recovery.

 

 DJ:      So I want to run Comrades this year. I have already qualified at Kaapsehoop and I did 3:55 which is Batch D at the start and that’s not too bad but I do want to get to Batch C where I would really like to be and out of the masses at the start? Do you work on my speed or my strength and endurance to get me to Batch C?

 

DA:     I would focus on both speed and endurance. I would also prefer to do the qualifying marathon on a flat course rather than a downhill course like Kaapsehoop. I think it’s not great to use a downhill route for a fast time because of the damage you do to your muscles and joints. I would also exercise caution against putting too much emphasis on racing too close to Comrades. You may find that you run a pretty good time in a situation where you are relaxed and not trying to run so hard.

 

DJ:      It’s no secret that I am a big exponent of LSD (Long Slow Distance) and whilst I may not have been the fastest runner back then I always had plenty of reserve for that dreaded second half and I firmly believe that came from my LSD. You views on LSD?

 

DA:     LSD should be present in every runner’s training. The latest research by Dr. Stephen Seiler reveals that polarized training carries huge benefits in one’s training. Polarized training is similar to 80/20 training in which 80% of running is done at extremely low effort and only 20% at maximal. It won’t make you a slow runner as people are lead to believe. What it does is it saves you from being fatigued on the fast and hard training sessions.

The basic concept has been followed by the Kenyans, cross-country skiers, rowers etc. It’s VERY difficult for the average runner to train this way. The ‘easy’ runs that most follow are not easy enough and have a huge negative effect on the body. They’re not fast enough to get the benefit of a speed session, but are too slow for a quality session. It is a kind of no-man’s land. So, to answer your question… I know that most get it completely wrong.

 

DJ:      Explain what you mean by that because you seem to have two differing views on the subject where you say “It’s VERY difficult for the average runner to train this way. The ‘easy’ runs that most follow are not easy enough and have a huge negative effect on the body. It’s not fast enough and is too slow for a quality session” so what is the best speed at which to train and do you work on that with your runners?

 

DA:     What I mean by that is that it’s very easy to run too fast when we’re supposed to be running easy. When you look at the way your body is responding in terms of where your heart rate is compared to where your heart rate should be. You should be running at a speed where you could be running the whole day at that speed. All heart rate zones and paces are based off percentages of the runner’s threshold values, which are tested at regular intervals.

 

 

So there you have it if you’re looking for a coach to help you get to the finish on “the big day” in mid-June in the best possible shape, take a look at the Team Ashworth Coaching website at www.teamashworth.co.za and you’ll get all the information you need as well as different coaching options and costs.

Train well – and see you in Durban and don’t forget the other part of your training where you focus on getting to know the route for the Down Run. That’s essential. You’ll find that on COMRADES DOWN RUN ROUTE 2020   

 

 

           

JANUARY 2020

Posted in COMRADES ADVICE

HOW LONG & WHAT SPEED IS LSD? :

It’s important to understand that this article is not aimed at the people who are in line for a gold or even a silver medal at Comrades.  I have said many times that never having been in those exalted positions, I am not qualified to comment on or give advice to those runners.

 

I have just read a very good article written by Bruce Fordyce about the fact that April is the most crucial training month for Comrades and I totally agree. 

FORDYCEBruce on the way to one of his wins

 

I dug out my own logbook from days gone by and every April was my big distance month – and it paid off.  The year I ran my best – and remember that my best was only 8:29 (so hardly a threat to the winner), I did two runs over 60km and one over 50 in April and then another of just under 60km in the first weekend of May.  I have always been a firm believer in LSD.

But what exactly is LSD?  It stands for Long Slow Distance and not the stuff that was freely available at Woodstock in 1969!  So what is “Long” and what speed is “Slow”? 

A lot of runners these days regard a 20km or a 25km as LSD and sometimes even as little as 15km!  I don’t think that’s LSD and neither do some of the runners who should know about these things.  In his article to which I referred at the start, Bruce Fordyce says that a “long run” should be between 40 and 70km.  I asked Bruce what he considers as being the speed that an average “slower runner” should be doing in a race that is being treated as a training run and we fully understand that many Comrades runners take part in races during April and May for a variety of very valid reasons.  Bruce tells me that he thinks those runs should be an hour slower than race pace and then it’s a training run and as Bruce says “It’s about time on your feet in April”. So if you are a 4 hour runner for the marathon, do the 42kms in close to 5 hours. 

If you’re a 4:45 runner in a marathon, it would be difficult to slow down by an hour in a race over a distance of 42km so listen then, to the advice from Ann Ashworth the 2018 Women’s Comrades Champ, about the speed she suggests for a good training speed in April.

ANN FINISH LINEAnn Ashworth breaking the tape to win the women’s 2018 Comrades

 

She told me that she tells her athletes to “run at conversational speed, in other words they must be able to hold a normal conversation throughout the run”.  This is great advice because it covers any runner at any speed ability. What Ann is saying is that if you are battling to talk in normal conversation terms, you are running too fast for a training run!

Ann tells me that she thinks the right thing is about 3 (or maybe even 4) runs of 50km to 60km in a Comrades build up in April.

When I think back the “conversational runs” were pretty much the way I ran in all my long training runs. They were considerably slower than my race pace, we didn’t bother with the time it took us and the group I was running with, chatted, laughed and joked the entire way. Some of the jokes had been told before but we laughed again anyway!  I remember doing training runs on the Comrades route from Pietermaritzburg to Pinetown which is around 65km and taking around 8 hours to do them depending on seconding stops and that sort of thing.

We certainly weren’t in any hurry but you have no idea what a boost those long runs gave me. It meant firstly that my legs could do that distance so they were taken care of for Comrades day because I have always said that if your legs can do 60 or 65kms they can certainly do the 87km needed for Comrades this year.

It also gave me a huge mental boost knowing that I could do the distance without any stress and I could go into Comrades knowing that barring any major problem I would have no trouble getting to the finish in the 11 hours we had available back then and if I did have a major problem as happened in 1976, I still had time.  1976 was a shocker for me with severe cramp from before half way but I still managed 10:06.

It’s important to remember that I was never a top runner in my Comrades running years but I started 14 of them and finished 14 of them and didn’t need medical attention at the finish of any of them, and that included the 1971 Comrades that we’re told was the longest Comrades of them all where I finished in under 10 hours despite the fact that I was forced to walk the last 20 km because I had ITB in the days before we knew what ITB was!  That walk of the last 20km wasn’t a physical thing at all.  It couldn’t be because my knee was wrecked.  The LSD training kicked in when the “90% of Comrades is above the neck” part had to take over.  On that day in 1971 it certainly did.

A short while ago, I read a training tip by Comrades coach Lindsey Parry where he advised that if you have Comrades in mind that you shouldn’t be racing any marathons or ultras from now to Comrades and there are a few of both categories on the calendar.

LINDSEY PARRYComrades coach Lindsey Parry

 

What he said was “No more racing. This applies to marathons and ultras. They should not be raced and you don’t want to be chasing seeding in your peak training block. For those who need to qualify, you should aim to run at the minimum possible effort to qualify and use the race as a training run.”   Sadly many runners will ignore that very sound advice.

So what is LSD during the month of April that is so important to get into your legs and to spend time on your feet?

I think that depends to a large degree on individual runners and the times you are able to run in Comrades but one thing I do know is that LSD is not 15km or 20km or even 25km as some runners think.  Don’t think that running three or four half marathons in April and nothing much more is going to make your Comrades day easier. I don’t believe it will.  It may get you to the finish but it will in all probability also get you a visit to the medical tent at the finish.  In chatting to the man who heads the medical facilities at Comrades, Jeremy Boulter, he tells me that the majority of those needing attention in the medical facilities at the end, finish in the last two hours of the race and in most cases are undertrained.

I’ve been on the road in recent years and seen the looks on the faces of the runners in the “Rescue Busses”.  They might have avoided the medical tent at the finish but they have also avoided that precious Comrades medal and in many cases (not all I agree) that’s as a result of inadequate training.

In the article that Bruce wrote and to which I referred at the start he says the thinking behind long runs, is that they build the stamina, endurance and strength that is so essential for Comrades and I agree with him.  I doubt that you can do that on 20km or 25km runs alone.  In my running days I did the long training runs to build my stamina, endurance and strength – both physical and mental and it worked – 14 times!

The important thing to understand is that we don’t all have the ability of a gold medallist or even a silver medallist if we are the average runner and that one should therefore, aim to do whatever is within your ability for your own LSD runs.  I know that when I was running long runs at the weekend, I would never do more than one long run over a weekend.  I knew my limitations.  Some people have said that had I done two long runs over the same weekend, my times would have been a lot better but I don’t think so.  I wasn’t built to do that sort of running and I’m not convinced that back to back runs over a weekend for the average runner is a great idea anyway, but that’s my opinion.

So bottom line is that April is the biggest distance month in the build up to Comrades. It’s not a good idea to race any marathon or ultra but instead treat them as training runs. 

So if you’re wanting a good day on the 9th of June, listen to what Bruce Fordyce says about training runs when he says it’s all about time on your feet. Listen to what Lindsey Parry says that you shouldn’t chase a PB or better seeding in April.  Listen to what Ann Ashworth says when she says that your training runs should be at a pace where you can hold the conversation with your fellow runners throughout the run.

It’s not too late to get those long runs in for Comrades. Do them this month and you won’t regret it. Most people running Comrades this year have a 42km under their belt already as a qualifier so to run three or four long runs in April shouldn’t be a problem.

 

 

APRIL 2019