|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go. Only double figures now and so much training not yet done.
Good space to be in. Not doing too much too soon. This is our big month
because the target is to qualify for Comrades. Going for the Pretoria
marathon on February 26th 2017 or the Township marathon the same day.
We wind up our preparations with our 32km race on Saturday 11th
February 2017 at the Bronkhorstspruit 32km. That will be our second
32km following the Striders 32km on 22nd January.2017. Your target time
for this second 32km is 3hours 02mins. Two 32kms before your 42 km is
ideal preparation and you can expect no trouble just going up to the
magic 42km standard marathon. Also you will have been training for the
marathon for 8 weeks. Whichever marathon you run you can be assured you
will be lining up at the start as one of the best prepared for the day
You have been running many road races recently and by now
you should, each one of you, be comfortable how to prepare for a race.
All the personal plans such as running before race day and all the race
day rituals such as toilet, breakfast, drinks, running mates etc.
Remember that as the distance increases the pace decreases. The
marathon pace for 4hours 20mins is 6,16mins /km compared with 5,7mins
/km for the 32km race.
For your first important marathon you
will need a Pacing Chart to adjust your effort to finish comfortably.
Both the charts have a slower second half than the first due to the
inevitable fatigue factor setting in after half way.
|Km Board ||Stopwatch Time|
|21km half way||2hour 06mins|
|42km Finish||4hour 19mins|
Pacing Chart for sub 4hours
|Km board||Stopwatch Time|
|15km ||1hr 21mins|
|20km ||1hr 48mins|
|21km Halfway||1hr 53mins|
|25km ||2hrs 17mins|
|40km ||3hrs 47mins|
|42km Finish||3hrs 59mins|
As soon as you finish your marathon take a quick check of how you felt:
All these measurements can be noted and the clever runner will never make the same mistake twice.
- Did you go out too fast/slow?
- Did you get a benefit from your GPS digital watch? Did you use it according to instructions?
- Did you try the idea of often walking short distances?
- How did you handle the hills? Need to go a bit slower and consolidate?
- Can you pick up speed on the downhills?
- Did you get all the fluids down such as water coke and the squeezies?
- Any trouble with your shoes and clothing causing blister or chafing?
- What was your running partner like? Too fast quick or slow? Did the partner in some way help or did you have to support them?
must repeat the rule for running marathons or ultras from now on; to
run not more than 15km the weekend long run after wards. There
is no doubt that a recovery drink must be part of your relaxation
within 30 minutes of finishing. Several proprietary brands available
containing carbohydrate and protein as water soluble shake. Have it
available in your tog bag.
A timely reminder that your first ultra will be the Om-Die-Dam 50km on Saturday March 18th 2017 and need to pre enter.
Here is your February 2017 training programme.
Objective. To qualify to run the Comrades 2017 marathon by completing a standard 42km marathon in less than 5 hours.
Total km February 2017 = 259km.
11th 2017 Bronkhorstspruit 32km. Bronkhorstspruit
26th February 2017 Pretoria Marathon 42km Lynwood
26th February 2017 Township marathon 42km Eldorado Park.
Thought for the month;”Glad I’ve qualified now I can get on with the proper Comrades training”