|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
192 days to go. Over 6months so don’t worry yet but you are on the
brink of big things out there when you start the serious stuff in
January 2018. You must not do too much because you are on holiday and
even worse, is to do too little because you are on holiday. There is a
balance. First of all you will have to recover from the RAC Tough One
32km last weekend. This is an interesting exercise because from January
to June at some time you will be recovering from a hard race. Close to
every second week for 12 weeks. As a general rule you can only walk/jog
while your legs are still sore. When the stiffness has gone you can
start normal training according to the programme but at a slow pace.
During this time you can ice sore muscles and restore electrolytes and
protein to repair muscle damage. Any possible injury must be treated by
a physiotherapist as first call. Use the time to reflect on poor race
tactics such as starting too fast or too slow. Your performance on the
hills both up and down hills. Drinking pattern sufficient to keep you
hydrated and carbo loaded. Your peace of mind while running the long
distance to experience frustration as to when it will ever end and the
nature of the course. Any irritation from other runners regarding your
conversation or lack of. 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 next
December is therefore an important month for showing up
your discipline and endurance. This month puts a strain on family and
social responsibilities. Always be sensible about Christmas, school
holidays and time with the family. Avoid being too obsessive about the
running but balance your available time to achieve sound links with all
areas. I had three children and over the annual family holiday to the
South Coast of KZN, I would get up early to do my run and then devote
the remainder of the day to wife and children. Worked out well. Made
some mistakes over the years by finding the local running club and
joining their hard training runs in the cane fields in high humidity.
Some routes were torturous and I was sure they were used to test the
stamina of the Vaalies!
A word of warning to make sure you enter the
pre entry races well in advance because the major race entries this
year fill up often within 48 hours.
To emphasise the importance of following the programme the guidelines that are always in place are:
- Increase your race distance by biteable bits and chewable chunks 21km to 32km to 42km to 50 km to 56km to 80km to 89km.
- After a standard marathon or ultra your longest run at the following weekend is only 15km.
- Never miss a REST DAY.
January 1st 2018 to June 9th 2018 the total distance of training and
races should be not less than 800km and not more than1200km.
- A total of two standard marathons plus three ultra marathons should be run. Between January 1st and June 9th 2018
- As the distance increases the speed decreases.
Here is your training programme for December 2017.
Objective: To run 208km by training regularly for 5days/week for 4 weeks.
Total kms for December 2017 = 208km
December 16th 2017 The Hat Race. Greenside.
Thought for the month: “I’m really looking forward to a challenging New Year”.