|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
184 days to go to Comrades, a mere six months, including one holiday
month being December. Having completed the Tough One at the end
of last month, you don’t have to be begged to take it easier for a few
weeks. Taking it easy for runners always turns out to be
frustrating and confusing for a lot of them. Having got used to a
disciplined weekly program with targets, it is not an attractive
proposal to tell the runners to just run how they feel.
help you first of all, you should keep the same number of days running
per week. This should be six days. Having said that we want
to become more socially involved with your family, friends and
collegues. There will be days through December, whether you go
away or not to the coast, where the runners will be having various
functions during the week, before and after the weekend run.
During those parties, use part of the time to find out how well the
other runners are faring. If the evening is long, don’t force
yourself to run the next morning. In December, above all things,
you must finish the month feeling strong, eager, confident to face six
months of hard training. So indulging after a time trial or
weekend run will do you good.
December 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 torturous run and you are equally determined to show how fit the
guys from Joburg are. Each run ends up a time 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 500 km on the clock for December. In March that next
year I had a bad achilies injury that very nearly needed
surgery. The recipe for December is frequent short runs and enjoy
the luxury of getting up 30mins 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.
the Tough One Tom Cottrell’s Runners Guide for 2012 was launched.
It included inside a reminder of my Comrades book, “Make Sure of Your
Comrades Medal” and that includes the full six month training
program. During each month you will be receiving recommended
races which are specifically noted for being a successful part of the
shorter races. Don’t spend time paging through fixtures
throughout the country that look attractive. We only do races
that will benefit our chances of getting a Comrades medal.
This is the December training programme:
Objective: To run a mixture of relaxed holiday runs not longer than 21km.
Total km for December = 208km
Friday 16th Wobblers - Pirates
Thought for the month:
Have a great holiday but don’t over do it.
The Bill Rowan ProgrammeThe
Bill Rowan medallists ran hard at Winelands and need to recuperate for
at least a couple of quiet weeks. I recommend no more races for you
this year apart from a cautious forest run in the Tokai Manor House
run. It would be a good idea for you to join the ordinary novices by
not following a rigid daily program each week. Go to the time trials
and run shorter Sunday runs.
External links: Official Comrades Marathon