CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW
Where are we now?
for the end of 2010, we have 180 days to go until the 2011 Comrades
marathon. That is all of 6 months and no reason to panic
yet. We are busy ticking off targets as we go along and of course
you have entered for Comrades before the November 30th cut-off.
You have plenty of time to qualify and you will be heading for your qualifier at the end of February. In fact that it is your next target towards getting your bronze medal at Comrades. Qualify
in a standard marathon. Of course that is so vitally important and it
must be easy. We have learnt over the years that if you battle to qualify
for Comrades by running under 5 hours in a standard 42km marathon it is
better not to enter. On the day, you have to do two standards
back to back plus 2kms more. It is no good if you battle after
42kms and still have another one to do on the same day. Your
running in December is part of the qualifier
preparation. You must be warned that you must not arrive at the
beginning of January 2011 feeling tired. There you are for the
objective for December - "Run consistently to maintain a sound
fitness but avoid doing too much too soon.”
At the end of
November you ran the 32km RAC Tough One and I hope you all reached the
objective of finishing in under 3 hours 15 mins. It is a tough
course and you can feel justly proud to have finished in time.
Your recovery is an important technique to learn because as from
February next year you will be either recovering or racing each
weekend. One or the other. Firstly have a couple off days off if
you really feel totally exhausted but not just weary and a bit sore.
Try to get out as usual on Tuesday evening for the 8km Time Trial.
Run it very socially using it as an opportunity to compare notes
with your friends and congratulate those who finished in front of you
and encourage those that finished behind you. Walk if necessary during
the T/T. During the next 4 days monitor any remaining muscle
soreness and be very careful not to put any effort into the training
runs. Sore legs are the time you get injured. Gradually run
near your normal speed as your legs feel light again and you don’t
notice them when running. During this recovery time you can have
massages but not too aggressive ones. Eat and drink plenty but
avoid too many late nights of celebration. Reflect on how you
prepared for the race and in particular how you prepared in the last
few days and also the morning of the race. Examine your splits to
see if the first half was too fast or slow. How did you handle
the hills? There is going to be plenty in the first 48kms of Comrades I
can assure you. Some of you will vow never again to run with
someone or other. In Comrades you have to run with soul mates.
is a month of holidays with more time to spare whether you go away or
not. Avoid doing too many long and hard runs this month. The
favourite trap that I fell into at the beginning of my running career
was to look up the local running club when I arrived on holiday and get
involved with their local runs. The locals are determined to show you
each and every hard torturous run and you are equally determined to
show how fit the guys from Joburg are. Each run ends up a trial
of strength. I returned to Jhb exhausted and a log book well over
the target set for December. One year I returned from Cape Town
with nearly 500km on the clock for December. In March that next
year I had a bad achilles injury that very nearly needed surgery. The
recipe for December is frequent short runs and enjoy the luxury of
getting up 30 mins later than normal. Support the local road race
by all means but don’t try to set a newcomers record. Don’t be deceived
by the extra oxygen level at the coast and confuse it with a sudden
huge boost in fitness and training times.
On the other hand do
not lose motivation and do nothing all holiday, put on weight and get
thoroughly unfit. If you have followed the programme so far this
year you will be amazed how fit you are. Don’t try to find out by
losing that precious condition by throwing it all away in one idle
Over Christmas and New Year support your family and
friends and enjoy more time with them. You will need all their
support next year. Don’t worry if you miss a couple of days
training for travelling. Don’t be too serious about your running
at a time meant for family and celebrations.
Here is your December programme.
Objective: To recover from your 32km race and arrive at the beginning of January fit and relaxed.
|Week 1||Week 2||Week 3||Week 4|
|Saturday||5km||5km||Christmas Day||New year|
|Sunday||15km ||15km ||10km||15km |
|Total||46km||36km ||36km ||49km |
Total kms for December = 167km
Thought for the month: "Im ready for the real training now”.
reminder to buy the new book "Make Sure of your Comrades medal” by Don
Oliver. This is a complete 6 month training programme for Comrades based
on the successful Comrades Panel Talks held in Johannesburg for over 25
years. Available from Exclusive Books, Sportsmans Warehouse nationally
for R103. Also available on http://www.runnersguide.co.za, click on
“Newsletter” and order through kalahari.net R100.
Internal links: qualifier,
External links: Official Comrades Marathon