|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go and where are you standing regarding your hopes for a
Comrades medal next year. You have done a hard 32km just last week for
your longest run so far and your half marathon time is now close to
2hours 6mins. Your consistent training this year will stand you in good
stead as the kilometres increase next year. You have been enjoying two
rest days per week to avoid overtraining. Next month, January 2017,
Comrades candidates increase their training to 6days / week. You are
ready for that.
first big test was the RAC Tough One 32km held just this last weekend.
The time limit of 3hour 15mins was generous but the course was hard. If
any failed to meet the target all is not lost but a careful examination
for your failure has to be identified. If you got very tired in the
last 8kms then you were either not trained properly or your time
management was at fault. Maybe you went out too fast not bearing in
mind the distance and nature of the course. Maybe you bailed because
you did not have a strong enough mind to carry on when the going got
tough? A race of this distance is a good trial for the longer distances
coming up next year. In the heat you have to find a suitable drinking
pattern, if necessary boosted by squeezies. All your clothing and
accessories must be useful and comfortable. Your running friends must
be well matched in terms of sheer running ability and also
compatibility as the race progresses. To all the successful runners who
finished comfortably and well within the time limit, well done and
success breeds success. This is just one success of many you will enjoy
holiday month but it is not a time to go to excess and run huge kms
while on holiday. I made a mistake in Cape Town one year by running,
for me a huge 534kms in the month over fairly hard routes and races. In
March of the next year I was brought down by a very bad Achilles tendon
tear which took all of 18months to fully heal. I very nearly went for
surgery and was booked for the operation the next day but was persuaded
to get a final physiotherapy by the right person and it healed. I am
not recommending a hard month in December but at the same time you have
to be well built-up for the rigours of Comrades training starting in
earnest in January. I suggest if you are away from home, run the local
time trial and any short races but be careful of the locals taking you
on “an easy run” which is sadistically designed to break you C.G. tough
runners. from Jo’burg.
those runners remaining behind in C.G this month the same rules apply.
Stay well trained but not over trained. The Tough One will require some
recovery by a few days rest and a gradual return to the programme. You
need to get used to running a big race and then having to recover
quickly to get on with the Comrades programme and probably run another
tough race two weeks later. In the build-up to Comrades we always have
a short weekend run after a marathon or ultra, so try a gentle 15km on
the weekend of December 4th 2016. Being a festive month take part in
the not too serious Wobblers and Wigglers Hat Race at Pirates on Friday
December 16th 2016. Try out drinking and running.
Here is your training programme for December 2016.
Objective. To run 208km by training regularly for 5days/week for 4 weeks.
Total kms for December 2016 = 208km
December 16th 2016 Wigglers and Wobblers Hat Race. Greenside.
External links: Official Comrades Marathon
website; 4 Hills for Lindsay