OMVirtualCoachNorrie

Accredited coach, official & international athlete with 20 Comrades(6:07), 22 Two Oceans races & 30+ ultra marathons(100k–1000k). Training guides & forum.

[Modern Athlete @modern_athlete]

Educating the mind without educating the heart is no education at all.- Aristotle #quote

[Old Mutual SA @OldMutualSA]

Captivated crowd as @CoachNorrie1 shares some race characteristics #Comrades2017 #GetGreatAdvice

[Old Mutual SA @OldMutualSA]

The seven mantra of #Comrades2017 Up Route - @CoachNorrie1

[OMVirtualCoachNorrie @omvirtualcoach]

5000m Elroy galant - needs sub 13:30 to qualify Gone hard for fast pace. Hope not 2 fast -V hot @SportswaveAndre @Jacasport @OldMutualSA

[OMVirtualCoachNorrie @omvirtualcoach]

42k predictable = Preparable! FB POST= Gold will go around 2:23 to 2:24 with medals closed out under 2:26/27. @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

Top 6 under 2:26 top ten 2;28:36 (on PB of 2;27:52)-

@SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

Photo for 10th Why? Because ran as team from start!! Top ten 2x BRN (plus 1 KEN) 3 x USA 2 x ETH 1 x BLR- RSA must learn @SportswaveAndre

[OMVirtualCoachNorrie @omvirtualcoach]

Sumgong 2:24:04, silver Kirwa 2:24:13 Bronze Dibaba 2:24:30 great race RIO Olympics @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

Sumgong Gold, Kiprop feet too flat - she tried at 41, now the "look" behind - its over! KEN then BRN then ETH @Jacasport @SportswaveAndre

[OMVirtualCoachNorrie @omvirtualcoach]

Dibaba knows - Secure Bronze .. Up front all bets / contracts off NOw its Gold or bust.. @SportswaveAndre @Jacasport 1500m to g0

[OMVirtualCoachNorrie @omvirtualcoach]

They are hiding and getting pull - Kenya is in the blood Dibaba gone @Jacasport @SportswaveAndre 40km 2:17.02 = 2:23/2;24

[OMVirtualCoachNorrie @omvirtualcoach]

Last km will be a killer - not over until the 'thin' fast legged lady sings! @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

BHR( KEN) V ETH V KEN
Eunice Kirwa PB 2:2141 versus Dibaba 2:19:52 V Sumgong 2:20:48 The medal battle @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

Flanagan focus keeps to red line.. 36km BOOM explosion as expectd. @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

heat toll 16DNF @25km exactly 50% sub 2;30PBs See the BHR take short line. = still focused - Theres still speed in grp.@SportswaveAndre

[OMVirtualCoachNorrie @omvirtualcoach]

CK 1:54:11 @30=2:40 do well for 2:43 now 81st True Grit required out on own...
Flanagan hanging tough up front @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

Lebo 1:51 @30k = 2:38 on her own 66 been mass drop out. Now she need the strength we know she has @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

My race? Laptop Battery V 42k finish!!! :-) USA flanagan drop, Linden may not close before it explodes up front @SportswaveAndre @Jacasport

[OMVirtualCoachNorrie @omvirtualcoach]

lead still 2:25 but will be 2:23/2:24 when go 35k. Linden has mental drive See ETH look, share? team! SA need @Jacasport @SportswaveAndre

[OMVirtualCoachNorrie @omvirtualcoach]

Linden pulls on Kiprop / cragg get to lead. Now close. Cycling tactics in 42k lead 2 ETH 2 BHR(KEN) 1 KEN 1BLR @SportswaveAndre @Jacasport