February 2011
Training Programme for Comrades 2011
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WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW NEW Where are we now?
Apart
from being 118 days to go to Comrades, we are entering for our real
test this month. This is our qualifier
and it must be successful, disaster free and filling us with confidence
that we can carry on to bigger things. There are no lucky breaks for
runners in road running. The ones that prepare properly do well in the
races. What is the ideal preparation for qualifying?
Internal
links: qualifying
marathon, long
club run, squeezies,
We covered the preparation required in the January website article and it basically said you should run at least two runs of between 30kms and 35kms and weekly runs of between 65kms and 70kms. If you ran Bay to Bay 30kms and Red Hill 36kms you have done the best ground work provide you have supplemented it with regular 6 day a week running to give you stamina. That comes from the 65km-70km / week. Our qualifier in W.P is the Peninsula Marathon on Sunday February 20th 2011. You should have already entered. The weekend after the Red Hill 36km was only a 25km run at most to recover. In the 3 weeks remaining, the first two weeks can continue with another long run of 30km if possible and a 21km race where you run faster than your marathon pace. The weekend before the race can be spent running a fast 10km in the Top Form 10km on Saturday 12th or a very laid back club run of not more than 2hours (15km). In that way you will be lining up well prepared and even more important, well rested. The bronze medallist hopefuls should be aiming at a time of 4hours 20mins in Peninsula. Here is a Pacing Chart to help you:
The important feature of this Pacing Chart is the slower second half of 2 hours 13 mins compared with 2 hours 06 mins in the first half. It is a very satisfying feeling to hit half way bang on schedule and say to yourself “I have done well so far and I deserve to slow down just a bit now”. It will actually happen automatically as you get more tired as the distance increases. Drink well in your qualifier which will be hot. The rule is 40g-50g carbohydrate/hour which means about 150ml at each drinks table plus one squeezie (corn syrup carbohydrate containing 20g carbo each) every hour on the hour. Buy your favourite flavour and pack 4 into your shorts pocket or moon bag. After the marathon drink one of the recovery drinks containing protein and carbohydrate. If you don’t like these drinks try a chicken mayo sandwich and energy drink within the first hour. Many runners are hopeful only of being able to complete Comrades within the12 hour cut-off and are unable to contemplate getting a bronze and also are unable to run a 4 hrs 20 mins qualifying marathon. A Pacing Chart is included here for a G grade seeding of sub 4 hours 40 mins. These runners will have a very good chance of getting a Vic Clapham medal this year.
You now have to learn to recover after a marathon and next month after an ultra. The rule is only 15km for your long run the next weekend. Secondly have your rest day and try to get out the next day and walk a lot and run very slowly if your legs are the slightest bit sore. Your legs should be feeling fine after 4 days. This month is an important planning month for your long runs. You have to draw up a menu of the big races. Remember the formula is to do two standards and three ultras before Comrades and complete 1400kms between January 1st and May 28th 2011. Here is a suggested menu for W.P runners.
Note 1. *To complete the three ultras you should add on another 20km to make 50kms on this date or arrange a club run of at least 50kms. Note 2. There are only 9 days between Two Oceans and the 4 Hills for Lindsay 56km. It is vital to run Two Oceans carefully and also the 4 Hills for Lindsay run equally as slowly as well. Here is your February training programme for Comrades. Objective: To qualify for Comrades 2011 by running a standard marathon in less than 4 hours 20 mins.
Total kms for February 2011 = 321km (equivalent to 256kms for a 4 week month) Recommended races. February 5th 2011 - Lion of Africa 21km - Tokai February 12th 2011 - Top Form 10km - Athlone February 20th 2011 - Peninsula Marathon 42km - Greenpoint. Thought for the month “Ran a nice qualifier and look forward to the ultras” Don Oliver Cape Town January 2011 External links: Official Comrades Marathon website; 4 Hills for Lindsay training run, |
Copyright Don
Oliver 2011