April 2010
Training Programme for Comrades 2010
CENTRAL GAUTENG PROGRAMME
Where are we now? "It
is only 59 days to go. Make the most of each and every day be it
for training, resting or recovering. We are still on the hard training
period of 9 weeks and it will come to an end only on May 2nd 2010.
It is a good time to stand back and see where we are.
To
my mind that is looking very good compared with the overall plan to run
1400 km from Jan to May 29th. At the rate you are going you will
post another 554 km to the end of May to bring it right up to 1400
km. Secondly you have built up to 5 hrs 15 mins on the road and
fully intend to increase that to 6 hours at Two Oceans. If you
have been close to the targets I set each month you can rest assured
your speed is also fine. Overall you are setting yourselves up
for a safe bronze medal at Comrades which is precisely what you set out
to do at the beginning of the year. Take heart although it is a
long road to train for Comrades you are very much on target. All
very well but what remains to be done in April? Most of you have
done one or two standards and one ultra so far. The different
menus are: Menu 1. April 3rd Two Oceans 56km. Target time 5 hrs 58 mins April 17th Forever Resorts Loskop 50km. Target time 5 hrs 15 mins Menu 2. March 27th Long Tom 56km(To replace cancelled Fordyce ultra). Target time 6 hrs 20 mins April 17th Forever Resorts Loskop 50km. Target time 5hrs 15mins Menu 3. April 10th Arthur Creswell 52km. Target time 5 hrs 27 mins April 25th 65km Long Club. Runtime on your feet 9hours. Remember that Menu 1 and 2 will do a Long Club Run of 65km on May 2nd. In
the ultra marathon races this month you must be visualising running
further as you approach the finish. That approach was introduced to you
in the February programme when you were training for a 42km and running
a 32km race. Your walk/run pattern can be practised in the
ultras while still finishing inside the target time. The
basic strategy at this stage is to be running faster than your eventual
Comrades pace. When you come to Comrades and have to run the
furthest you have ever run before, you are justified to run slower than
you have ever run before to accommodate the extra distance. To
finish Comrades for a safe bronze in 10 hours 55 mins over 89 km you
have to run at an average speed of 7,35mins/km. In the ultras of
50k to 56km this month you have to run at an average of
6,3mins/km. Every runner has their own way of running an ultra
and this is the lesson to be learnt this month. Presumably at
this late stage you have already settled on your friend/s to run with.
Some will be running alone deliberately because it suits them
best. In a group support can be fed by others with you and also
support given to one of you going through a bad patch. Above all
you must be comfortable with your running friends in all ways. I
can never over emphasise the importance of the correct drinking
pattern. If you drink poorly you run poorly. The formula is 45g
carbohydrate/hour which is about 450ml Coke or Powerade boosted by one
squeezie /hour on the hour(25g carbohydrate). In this way you can
most effectively use the training that you bring with you to the
race. I have seen months of diligent training squandered by
thoughtless drinking. The
art of "Pace Judgement" is only learnt by experience. Starting
out too fast is the most common fault and it is closely followed by
running erratically such as surging. To conserve energy it is
best to run at an even effort throughout the race. You can expect
to get tired as the race progresses, so you will run slower for the
same effort. Only you know how much you slow down and that must be
included in the time for the second half. The pace you run at is
made up of a mixture of walking and running. Running at 6 mins/km
and walking at 10 mins/km gives you an average of 8 mins/km if you run
and walk equal distances. To give you some idea in a 56km ultra going
for a 5 hr 55 mins finish (6,33mins/km) and if you walk up some of the
ups for 2km and other walks in the second half for 1km then you have
walked a total of 3kms at 10mins/km and used up 30mins of race time.
The remaining 53km must be run in 5hrs 25mins which is a speed of
6,1mins/km. This gives you some idea of how much you can
walk and the effect it has on the overall race speed. Here is a
Pacing Chart for Two Oceans to finish in a safe bronze. 2 Oceans Pacing Chart
The
second half is 15 mins slower than the first half. Overall speed
is 6,33 mins/km. Please read the pratical notes on how to run the
Two Oceans 56km on the W.P. Comrades Training Programme for April. Here is your April training programme.Most of the ultras require travelling with an overnight stay. It is an ideal opportunity to try out all your needs and still perform at your best the next day. Your meal on the night before is important to avoid stomach problems the next day. The oversensitive ones are best staying at a self-catering establishment to prepare their own sure fire meals. Menu 1. Objective:
To run the Two Oceans 56km ultra marathon in 5 hours 55
mins followed by the 50km Loskop ultra in 5 hours 15 mins.
Total for April 2010 = 407km (equivalent to 325km for a 4 week month) Notes: April 3rd 2010. Two Oceans 56km. Cape Town April 17th 2010. Forever Resorts Loskop ultra 50km. Middleburg Menu 2. Objective: To run the Long Tom ultra 56km marathon in 6 hours 20 mins followed by the 50km Loskop ultra in 5 hours 15 mins.
Total for April 2010 = 407km (equivalent to 325km for a 4 week month) Notes. March 27th 2010 Long Tom Ultra 56km March - Sabie. April 17th 2010 Forever Resorts Loskop ultra 50km - Middleburg. Menu 3. Objective:
To run the Arthur Creswell ultra 52km in 5hours 25mins followed by
the 65km Long Club Run in less than 9 hours.
Total km for April = 396km (equivalent to 317km for a 4 week month) Notes. April 10th 2010 Arthur Cresswell ultra 52km - Bergville. Thought for the month: "I have got through the hard training period so now everything is possible” Click here to see the 2009 Finish Stats - medals per seeding group Don Oliver Cape Town March 2010 External links: Official Comrades Marathon website |
Copyright Don Oliver 2010