||“Where are we now?”
it is really hotting up now after Easter and Two Oceans behind us, it’s
only 71 days to go. About half of that is wind down so there are only
about 30 days hard training left for your Comrades training this year.
Make the most of it. You will be well rewarded on Comrades day.
last 5 weeks races and training has been hard. That’s the way it should
be. Never the less you must control your running carefully from now on.
I always said when two Oceans was finished that was the last of the
fast running is over. It is now time to get a lot of slow long runs in
to build up your stamina and endurance to be confident to finish 90km
in June. It is all relative of course. Your safe bronze at Two Oceans
56km was an average pace of 6,4 mins/km and you are aiming now at a
safe bronze at Comrades at an average pace of 7,2 mins /km. That is
what I call slowing down. The slowing down is from a 6 hour race to an
11 hour race. The rule for ultra road race running is simple: “The
longer the distance, the slower the speed”. You have to train now to
keep on going but at a slower speed. Patience is required from now on
to build up an economical relaxed running style. The old retired road
runners would say in their wisdom and about Comrades: “It is 80% in the
mind”. That is so true. You have to adapt to being patient on the long
runs now. You will be training now for at least 4 hours to 8 hours at a
time. The link between our body and your mind is very closely related.
All the training that you already have put in should keep you
comfortable with your legs and breathing. You won’t get over tired. The
important job now is to be able to accept the tiredness as it appears
with the build up of distance and the realisation that you still have a
long way to go. No panic or frustration when you have been running for
3 hours and realise that you still have another 3 hours to go on a
training run for example. Now you must realise the importance of your
training and/or racing partner. These good souls help you keep
everything together by assuring you that you are going well, or maybe
have a walk because we have the time. Our seconding tables will give us
a squeezie or a bite to eat and reassure you know you are looking good.
Thank the friends and helpers who are manning the refreshment stations
on the day. It’s good to see them encouraged that their efforts are
During this part of your training you must decide
on a walking and/or stopping policy for the longer races. These days a
planned walking pattern is generally accepted during long runs. There
are many formulas so just choose the one that fits in with your pacing
chart. Pacing chart or race plan should make an allowance for steep
hills and a fatigue factor as the distance increases. Most of the
finishers at Comrades and the ultra marathons run a slower second half.
My pacing chart for Comrades for example allows another 50 minutes for
the fatigue factor slowing you down in the second half.
April training there are two long runs included; a standard marathon
the Jackie Gibson 42km (a toughie) and a new Midrand Striders 60km on
April 22nd.also a toughie I am sure. Your objective with both runs is
to adapt to getting mind and body synchronised to make a tiring but
controlled run. Your pace is not important but just keep about 7mins/km
which will be close to Comrades Pace. There is only a week in between
the 42km and the 60km which is not ideal but you will handle it so long
as you have really laid back runs and rest days if required in the week
15th to 22nd April. If for any reason you find an injury appearing
don’t hesitate to abandon the run. The time is rapidly running out to
expect an injury to heal before June 10th. During the week you are in
recovery mode all month, so just go slowly and keep warm.
practical note get familiar with the route map available on the
Comrades website. Think of your family support and warn them of road
closures and where to find you at the finish. Get all your logistics
sorted out this month because in May you can only think sensibly about
one thing, Comrades. With a positive attitude maybe you have not even
thought about the cut offs along the route. Have a look in case a
misfortune may force you to be staring the next cut off in your face.
your running in April must be slightly slower to accommodate the
accumulated hard training you have been doing since end of February. As
a general rule, just out there every day for your training, putting up
with some tiredness and replacing it with some discipline.
second standard marathon is scheduled for the Jackie Gibson on April
15th and is two weeks after Two Oceans. This marathon must be slower
than your qualifier in February (4hrs 20mins.) and a time of 4hrs
45mins to 50mins will be a very good run. It is a tough course and
there will be certainly be some residual tired legs left from Cape Town.
Midrand Striders 60 km is a new fixture and at altitude will be
relatively harder than Two Oceans at sea level. The value of the 60 km
run is to give you the confidence to be able to run further than your
last ultra of 56km. You will be running slower than you did in Two
Oceans and you can afford to relax and walk and even stop a little bit
more.7,5mins/km for the 60km compared with 6,4mins/km at Two Oceans.
RAC Long Club Run on May1st 2018 over 60km is organised superbly
by RAC and is a circular route staying close to the northern suburbs.
The refreshments tables are frequent and well manned. This
is your last long run before Comrades and must be taken easily with
stops, stretches and chats at the tables and also walks up the bad
hills. This club run requires entries in advance through the club. To
realise that this last run is the fourth ultra and second standard
marathon in your training programme and as such, gives you the
assurance that you can start and finish Comrades well prepared.
Here is your April 2018 Training Programme.
To complete the Two Oceans marathon 56km in less than 6hours followed
by a 60km race (Midrand) in less than 7hours 30mins.
| Week 1.||Week 2. ||Week 3. ||Week 4.||Week 5.|
|w/c||02/04/18 ||09/04/18 ||16/04/18 ||23/04/18||30/04/18|
|Monday||REST ||REST ||REST ||REST ||REST|
|Tuesday || 8km T/T || 8km T/T || 8km T/T || 8km T/T ||60km long run|
|Wednesday||8km||8km||8km||REST ||REST |
|Friday ||10km ||8km||8km ||8km||5km|
|Sunday||15km||42km race||60km race ||15km||15km|
|Total.||54km || 81km ||96km||44km|| 85km|
Total km for April 2018 = 360km (Equivalent to 288 km for a 4 week month)
April 15th 2018 Jackie Gibson Marathon 42km. Klipriviersberg Rec,
April 22nd Midrand Striders 60 km. Noordwyk Primary School. Midrand.
May 1st RAC Long Club Run 60km. Craighall.
Thought for the month: “I have prepared well and will finish well.”