February 2010
Training Programme for Comrades 2010
CENTRAL GAUTENG PROGRAMME
Where are we now? 118 days to go sounds very fine with no particular urgency and no panic yet. Well this month is just as important as May 2010. You will be completing your preparation for the standard marathon to qualify for Comrades. All the solid training you put in for January is part of the foundation that you will be building on for your assault on the 89km Comrades 2010. The preparation must be sound and the race itself must be a fine example of controlled marathon running under real race conditions. The 21km race at Dis-Chem was a foretaste of what running is like in big fields. Comrades and Two Oceans will be the same and always at the big races there is something at stake for all of us, from the first to the last. I have always said you must be a good racer to do well at Comrades. The preparation for the qualifier is a good opportunity to test out all your pre-race arrangements and the race itself. The 32km Brooks Springs Striders 32km on February 7th 2010 must be used as a dress rehearsal for the 42km qualifier on February 27th or 28th. To complete the preparation for the 32km you must have a sensible race pacing plan. Most of you will be running for a target of less than 3 hours 15 mins which is 6,1mins/km and the second half will be a bit slower than the first half. Try to go for the first half of 16km in 94mins(1 hour 34 mins) and the second half slightly slower at 101 mins (1 hour 41 mins). You will expect to do some planned walking during this race but not too much. It is an added complication to have a mathematical walking formula of so many minutes walking for every so many kms. Rather just walk sparingly when you get a hill or tiredness dictated by having to try too hard to keep up a set pace. The weather will still be hot in February and in the second half you might feel the heat. Counter that by short walks and plenty of drinks. Develop a feeling in all the races leading up to Comrades of “running through” at the finish. That means you adjust your effort during the race to finish the 32kms feeling that you could carry on to do another 10kms if asked to. That is controlled running and you must study your own capabilities to hold back a little in races and finish fresh enough to carry on. That is the way to build up your confidence to be able to conquer longer and longer distances within the race cut-offs times. Your plans for the standard qualifier at the end of February will be dictated to by your performance in the 32km. Look back particularly in your pace and did you start off too fast and faded or the other way round that you started too slowly in the crowds and never got going until too late in the race. Did you allow enough time for pit stops, drinks and walks? The pre race preparations include what you eat the night before and then the morning of the race. On race morning try something to eat such as toast and jam/honey with a cup of coffee or an energy drink. Set off with enough squeezies of your choice of one per hour on the hour. That is 4 for a standard and decide where to store them during the run. In the race consume 40g to 50 g carbohydrate per hour which is approximately 450ml of Coke or Powerade. To help you on the marathon it is wise to carry a Pacing Chart which is included here. Pacing Chart for a standard marathon.
The first half should be run at 6,2mins/km and the second half slower at 6,6mins/km which gives you an extra 9mins. The overall pace is 6,4mins/km. I have chosen to give a chart for 4 hours 29 mins which would give you a G grades seeding. You can adjust your pace if you feel comfortable to do sub 4 hours 20 mins to earn a F grade seeding. Above all of course you must qualify, even if you hit unexpected difficulties, to finish in under 5 hours. Cut out the chart, laminate it and pin it on the front of your shorts then check progress every 5kms. Your
running in February must centre around your qualifier at the end of the
month and to this end you must measure how you are handling the
training load which at 6 days/week is demanding but is necessary to
develop the endurance and strength to run 89kms at Comrades. If you get
tired have a couple of days running very slowly and even put in a
couple of walks during the run. Look at the many supplements available
at the running stores and pharmacies and try out something recommended
for your needs. You will notice that the the total monthly kms do
not increase dramatically but the mix of the distances you run changes
to longer runs at the selected races in the build up. Here is your February Training Programme.Objective. To qualify for the Comrades marathon by running a 42km race in less than 4 hours 30 mins
Total km for February 2010 = 278km Notes: Don OliverFebruary 21st Pirates Half Marathon. 21km Greenside. February 27th Deloitte Pretoria Marathon 42km. Hofmeyer Park, Pretoria. February 28th Township Marathon 42km. Eldorado Park. Thought for the month. "I am glad I have qualified, now I can concentrate on the Comrades training.” A Comrades Panel Meeting will be held in Johannesburg where you can hear the coach, Don Oliver 19 medals, Bruce Fordyce 9 times Comrades winner and Dr Jon Patricios, Sports Physician. The date is Tuesday February 9th at 7.00p.m at the Zoo Lake Sports Club, Westwold Way, Parkview. Entrance is R40. . Cape Town January 2010 External links: Official Comrades Marathon website |
Copyright
Nikki
Campbell 2009