BillRowan_ZA

Training Movement for fun-filled sub-4:00 Marathon and sub-9:00 Comrades #TrainTogether #RunTogether

[BillRowan_ZA @BillRowan_ZA]

@ItsSipho bravo! It's in the bag 😉

[BillRowan_ZA @BillRowan_ZA]

It's on! Happy #Comrades2019 training y'all!

[BillRowan_ZA @BillRowan_ZA]

It was a huge, happy bus at @ComradesRace... While it lasted 😁

[BillRowan_ZA @BillRowan_ZA]

@ItsSipho Well done comrade!

[BillRowan_ZA @BillRowan_ZA]

Proud of our Bus at #Comrades2018. Good number made target & most still got a Bill Rowan Medal 🙌. Let's do this again at 2019 @ComradesRace

[BillRowan_ZA @BillRowan_ZA]

Best wishes to all of you running the Comrades Marathon tomorrow. Let's hope and pray it's a good day!

[BillRowan_ZA @BillRowan_ZA]

#Comrades2018 #ComradesMarathon
The BIG 3
1. Training (Thank you!)
2. Replenish (With ENERGADE every station)
3. Pacing (Catch the 8:45 Bus)

[BillRowan_ZA @BillRowan_ZA]

View from @AskCoachParry

[BillRowan_ZA @BillRowan_ZA]

#ComradesMarathon 2018

CHOW IT IN 4 PARTS
45km: 4:16 (Split=5:41/km)
70km: 6:40 (5:46/km)
80km: 7:40 (6:00/km)

[BillRowan_ZA @BillRowan_ZA]

#ComradesMarathon #BillRowanBus #Comrades2018

[BillRowan_ZA @BillRowan_ZA]

#Comrades2018 8:45 Bus
Departs from back of C-seeding. Best to hop in by 6km.
#ComradesMarathon

[BillRowan_ZA @BillRowan_ZA]

#Comrades2018 8:45 Bus
Most would have trained to make it to 70km. Strategy: Getting to 70 unbroken and spirited navigation of the last 20.

[BillRowan_ZA @BillRowan_ZA]

She's a FINE race strategist. Let's spend the next week studying this 2016 downrun.

[BillRowan_ZA @BillRowan_ZA]

8:45 Bus likely NOT to be endorsed by sponsors and organisers at #Comrades2018, BUT will be there! Don't panic, look out for it.

[BillRowan_ZA @BillRowan_ZA]

Testing Session for @ComradesRace

[BillRowan_ZA @BillRowan_ZA]

The Route and the Conquerors. We are ready for @ComradesRace

[BillRowan_ZA @BillRowan_ZA]

Route: Start with 12km Rosebank loop, back to Wanderers at 7:15, and off to Westcliff. Back via Norwood. 45km

[BillRowan_ZA @BillRowan_ZA]

3km warmup, 6x 1km hill reps, 1km cool down. Tomorrow is last 45km of season. Start = Wanderers Club, Time=6:00

[BillRowan_ZA @BillRowan_ZA]

@malose_mofomme it's going to be a fun day on 10 June 2018. Follow the movement on twitter so you don't miss the memos

[BillRowan_ZA @BillRowan_ZA]

3:59 marathon finish pace is 8:30 at #ComradesMarathon. Did you train to maintain sub-4hr pace for long or ke vrrr-pha style?

[BillRowan_ZA @BillRowan_ZA]

@Morakepappy Have you never done a 21km 3 weeks before a marathon? 😀

[BillRowan_ZA @BillRowan_ZA]

1st week of tapering for @ComradesRace ends with 70km in 2 days. Join for 45km on 20.5.2018 6:00 at Wanderers Club?