“Where are we now?”
days to go and coming up fast. The start to this programme is only 2
days after Oceans and the legs are still sore. After all the memories
of how hard the 56km route was, you have to start thinking about
Comrades. This next one will be 90km which is a cool 34km further.
Those of those that achieved the objective of getting in under 6 hours
for Oceans can now adjust their sights to slowing down and increasing
the distance in training runs. At this stage you will have completed
one standard marathon and one ultra so you still have another standard
and two ultras to go. There is only one official fixture in April which
is the popular Weskus Marathon on April 21st 2018 in Langebaan. It is
ideally placed 3 weeks after Oceans and then allowing recovery after
Weskus, brings you to May 12th which would be ideal for a long club run
of 60km. The wind down would start after that run. The score for
training Comrades would then be two standard marathons and three ultras
would be acceptable. The first plan published in the February programme
did not include Weskus but did include two standards and 4 ultras.
Either choice will be acceptable.
can be a difficult month having first of all to recover from Oceans and
then get back in hard training mode to complete the 9 weeks hard
training period before the 4 week wind down. Measure your own recovery
from Oceans first of all be sore legs. Only jog/walk while you have
sore legs. It is a dangerous time to get a major injury. When legs are
no longer sore run for up to 45minutes slowly and walking if any sign
of stiffness reappears. The less apparent demands that have been made
to your body at Oceans are manifested in a general tiredness at work
and at home as well as on the road. I recommend a period of two weeks
post Oceans during which you take it easy. Stock up on your nutritional
needs eating well making sure you have good balanced meals containing
all your carbohydrate, protein, fat and vitamins.
on an analysis of your performance at Oceans. Accept areas such as
going out too fast, not enough walking early on in the race, not
handling the hills, failing to take advantage of the many generous
downhills, losing concentration after mid way by ignoring the pacing
chart and only waking up too late with 5km to go, not taking in
sufficient water and carbohydrate, are some important examples to look
the end of this month April we will record how well the training has
gone Remember we are aiming for 1200km Jan to June. The weekly time
trial of 8km remains largely as a social occasion to build up contact
with your running friends. Try to maintain a steady pace which now
should be comfortable to finish 8km in 46minutes. Participate in all
the activities arranged by your club for the Comrades entrants. Most
clubs now arrange a support gazebo along the Comrades route where you
can leave fresh goos, socks, special formula reviver drinks and good
luck mascots. You welcome your local supporters emotionally as you spot
the club emblem along the long day journey.
Here is your raining Programme for April 2018 based on the Weskus marathon
to complete a standard marathon in less than 4hours 20mins and
accumulate 340 km training for the month.
| 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 ||5km || 8km T/T || 8km T/T || 8km T/T || 8km T/T|
|Wednesday||8km ||8km ||10km ||10km ||10km|
|Thursday||8km||12km ||12km ||12km||14km|
|Friday ||8km ||8km|| REST||8km||10km|
|Saturday ||5km||8km||42km race||5km||10km|
|Total||49km || 69km ||72km||58km||92km|
Total km for April 2018 = 340km (Equivalent to 272km for a 4 week month.)
April 21st 2018. Weskus marathon 42km Langebaan.
Here is the April Training Programme based on the race menu published in the February article.
Objective To complete two long training runs of 40km and 54km.and record a total of 343km for the month.
|Week 1.||Week 2. ||Week 3. ||Week 4||Week 5.|
|Tuesday ||5km||8km T/T||8km T/T||8km T/T||8km T/T|
|Friday ||5km|| 8km||5km|| 8km|| 8km|
|Total|| 43km||68km||89km||58km|| 85km|
Total km for April 2018 = 343km ( Equivalent to 274km for a 4 week month)
Thought for the month: "I have trained well and I will finish well”