Entries poured in continuously from all corners of the globe resulting in the total of 19,617 runners who will take to the tarmac for the 2011 Comrades Marathon. Made up of 78 percent male and 22 percent female runners, the 86th Comrades Marathon is set to be one of the best 'up-runs' ever.

The official route distance for the 2011 Comrades Marathon is confirmed as 86.96km.

The race takes place on Sunday 29 May and starts at 05h30 with the live broadcast on SABC2

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Club & Qualifying Details [CLOSED]

Club and qualifying details submission has closed. As mentioned on the Comrades Marathon website and Runner's Newsletters, no late submissions will be accepted. We thank all runners who have submitted their details and we will see you at the start line.

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TRACK YOUR RUNNER

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AMABEADIBEADI WIN-A-CAR

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Tapering for Comrades

by Lindsey Parry – Comrades Coach

The most common question on the forum right now is how to manage the taper. The Golden rule, according to Comrades Legend and nine times winner Bruce Fordyce, is "when in doubt leave it out". So if you are unsure whether to run less or more always run less.

Your taper should look similar to the following:

• 2-6 May – very similar to your normal weeks training with a 25 kilometer long run on the weekend.
• 9-13 May – very similar to your normal weeks training with a 20-25 kilometer long run on the weekend.
• 16-20 May – 50% of your normal weekly mileage. 15-20 km long run on the weekend.
• 23-27 May – two runs of 20-40 minutes with at least two rest days and a 15 minute very easy run on Saturday.

Please note if your legs are feeling very tired then run the lower end of the long run range.

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Future Life

• Most athletes don't really understand glycemic index (GI).
  Not all carbohydrates are created equal and therefore they supply the body with energy at varying rates. High GI carbs are digested easily and will enter the body quickly and provide you with energy quickly, but this energy surge doesn't last very long and you are left feeling tired and hungry, certainly not ideal for endurance events. Conversely, Low GI carbs, like those found in Future Life require a slow digestive processes and as such will provide energy to the body over an extended period of time, making Future Life an ideal pre-race/event meal.
• "Sick as an athlete!"
  Have you ever wondered why sports men and women catch a cold or get the flu so easily? The answer lies in the oxidation of our healthy cells, by simply breathing in oxygen, much like the way oxygen reacts with metal to cause rust. This reaction creates cell damaging free radicals (bad guys) that make us vulnerable to bacteria and viruses that cause illness. When we exercise our rate of breathing increases substantially and therefore we have an accelerated accumulation of free radicals (bad guys). This is where antioxidants(good guys) and immune boosters are highly beneficial in that they are natural substances that protect your cells from the damage which exercises can cause and therefore protect your from illness. Future Life has a compliment of both antioxidants (Vitamins A, C, E, and Selenium) and the only clinically proven immune booster � Moducare.

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New Sponsor

Comrades Marathon Race Director, Johan van Staden, Kirsty Scriven from Pepsi SA and Comrades Marathon Association Board Member, Sifiso Nzuza.

World-renown beverage company, Pepsi Cola has partnered up with the Comrades Marathon Association (CMA) as the official carbonated beverage supplier for the next three years. Pepsi South Africa has redefined the soft-drink industry in the country and the CMA is proud to be associated with this leading international brand. Pepsi Cola, who has been affiliated with major sporting events around the world, will provide 44,000 litres of Pepsi Cola and other carbonated beverage to the Comrades Marathon, which will be distributed through the 48 refreshment stations along the Comrades Marathon route. To top it off, they will supply 450,000 175ml Pepsi Cola branded paper cups at the refreshment stations on race day. Merlin Norman the Marketing Manager for Pepsi SA added that the company is proud to be associated with the world's greatest ultra marathon. "We are excited to be involved in this year Comrades Marathon – this event is one of the highlights in South Africa's sporting calendar and we hope this years will be one to remember", she said. Comrades Marathon Race Director Johan van Staden said he is delighted to have Pepsi Cola on board as the official carbonated beverage sponsor, as the two leading brands are in perfect alignment when it comes to leading the way in road running. I am looking forward to a long and prosperous relationship with Pepsi Cola and know that all the runners appreciate the availability of Pepsi on route", he said.

Underprivileged Runners

The Comrades Marathon is regarded as an exceptional challenge, but for many runners the greatest challenge is just to get to the starting line. Thanks to our benevolent sponsors the CMA is able to offer many of the disadvantaged runners a comfortable place to rest before and after the race, making the achievement of their goal that much more within their reach.

The CMA is proud to announce that it will be offering a facility to support the participation of financially disadvantaged runners in the 2011 Comrades Marathon. The CMA is offering the Disadvantage Runners Programme, an initiative through which disadvantaged runners will be provided with a comfortable mattress and blanket to sleep and a scrumptious meal the night before and the night of the Comrades Marathon. However, due to the overwhelming demand, runners are urged to apply early, as this offer is being made to all runners throughout South Africa and space is limited!

For more information kindly contact Thami Vilakazi on 033 8978650 or email thami@comrades.com.

Facebook

Follow us on Facebook: Comrades Marathon Official Group click on the following link https://www.facebook.com/home.php?#!/group.php?gid=126170206312.

Yours in running,

Comrades Marathon Association

Tel: +27(0)33 897 8650
Fax: +27(0)33 897 8660
info@comrades.com
www.comrades.com