WESTERN PROVINCE PROGRAMME
Where are we now?
I tell you it is only 118 days to go you will be saying still plenty of
time left. Not true. February will be your second month of
the dedicated training for Comrades 2010 and any long term plan is only
as good as the foundations it is built on. I think January showed
us how hard the training is likely to be. February is not so much
an increase in the training load as a shift of emphasis to preparing
and achieving an important target. The importance of qualifying
in the Peninsula marathon is twofold: one is to qualify for
Comrades and the second is to easily achieve a reasonable time and
finish comfortably. I have always been realistic about setting
goals in Comrades and over above anything else on the day you must
qualify by running under 5hours for a 42km standard. If on the
day you have unexpected difficulties, just aim to finish under 5 hours
and abandon any hopes of a good seeding. However because you are taking
part in a carefully prepared training programme you can expect to have
a very good run. This successful first big test can set you up
for a new confidence for Comrades. I recommend you take this race
fairly seriously because the flip side of the coin is that if you have
a bad run over 42km you will be thinking what will you be feeling like
after 56km at Oceans or even worse, 89kms in Comrades.
you have been doing the training from September 2009 and more recently
the January 2010 programme, you can line up feeling that you are
entitled to be there. I can assure you that a lot of local
runners will not be well prepared like yourselves. Generally all
our members who have been following this programme had a very good run
at the 30km Bay to Bay. The sceptics say that the weather was
kind. I say you run so well because you train so well! Here is the pacing Chart.
need to prepare thoroughly in the 3 weeks leading up to the BDO
Peninsula Marathon on February 21st is the main job in February.
You have run nicely up to now and have done a 30km race followed
two weeks later by a 36km race both over tough courses and you can
first of all expect no troubles handling the new Peninsula marathon
course over Red Hill and the Cape Point gate. If you did Red Hill
you already know most of the course. You will need the help of a Pacing
Chart on the day so that you keep on schedule and know how you are
doing at any stage of the race. Ideally you would aim for a
finish under 4 hours 20 mins to get a F grade seeding. The course is
hard and sensibly you could aim for 4hours 30mins. This is the
finish time on the Pacing Chart. Finishers just under 4 hours 40
mins will still be Grade G seeding and those between 4 hours 40 mins
and under 5 hours will get a seeding of H.
|5 km||31 mins|
|10 km||1 hour 02 mins|
|15 km||1 hour 33 mins|
|20 km||2 hours 04 mins|
|21 km Halfway||2 hours 10 mins|
|25 km||2 hours 37 mins|
|30 km ||3 hours 10 mins|
|35 km ||3 hours 43 mins|
|40 km||4 hours 16 mins|
|42 km Finish||4 hours 29 mins|The
first half is run at 6,2mins/km and the second will be 6,6mins/km which
gives you an extra 9 minutes in the second half as you get tired.
Your overall speed is 6,4mins/km which you are capable of over a
standard marathon distance. Cut the chart out laminate it and pin it on
the front of your shorts to check your progress. The clever runner does
not fall more than a minute behind and even more important, never gets
more than one minute ahead.
the week of the marathon, run cautiously, sleep well, eat well and
drink well. The morning of the marathon try to have a little toast and
honey and an energy drink to load you up. Have a squeezie every
hour on the hour and drink 400ml Coke per hour. Put all that together
and you will have a good run. The programme gives you an easy week to
wind down a bit for the race.
Here is your training programme for February 2010.February 2010 training Programme.
Objective. To qualify for Comrades by finishing the 42 km BDO Peninsula marathon in less than 4 hours 40 mins.
Total kms for February 2010 = 254km.
|Week 1||Week 2||Week 3||Week 4|
|Sunday ||25km||20km||42km race||15km|
February 21st 2010 BDO Peninsula Marathon Simons Town
Thought for the month. "Qualified now, so I can relax and get on with my Comrades training"
External links: Official Comrades Marathon