|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
are only 161 days to go. We keep a record of all our runs starting from
January1st and make a weekly and monthly summary of your Comrades
preparations. On request you can easily measure if you are on target at
any time for the Comrades bronze medal. We measure kms run in training
and races plus the finishes in standard marathons and ultra marathon in
the build up. Remember this programme advocates two standards and three
ultras to prepare you properly for Comrades. The total kms will add up
to 1200km from January 1st to June 9th. Lot of work which asks for a
total commitment to the job. You have to carry on with your job, family
and social activities and interests at the same time but if you want to
really get a Comrades medal you will have to put Comrades training as
number 1 all the time. Juggle all the other things. It is
important to tell everyone you that you have close contact with about
your mission from now until June. They will understand and support you
and I assure you that there will be a few times you will need their
assistance in one way or another.
Keep in mind the job is to
train for a long distance run of 89km over 11hours. You will be
building up patience, endurance and stamina. You will be experiencing
feelings you have never had before. The programme will equip you to
line up in the start in Pietermaritzburg full of confidence, excitement
and pride to be fully entitled to be standing there with all the other
athletes from all over the country and indeed the world. There will be
about 15000 of you under the glare of the floodlights and roughly 75%
will go home with the coveted finisher’s medal. If you follow this
programme you will increase your own chances to probably 92%. Over the
many years we have offered this programme, we have honed the content to
remove any effort that will lead to failure. We have added and included
all the factors that the ordinary club runner needs to be a success.
programme progresses with biteable bits and chewable chunks. We
increase the distance of the races and training runs in just small
increments. We hardly notice the increase in load because
you learn to be successful in finishing a race or run longer than you
have ever run before. The increase planned look like this;
21km-30km-32km-42km- 50km- 60km and then a huge step to 88km; Comrades.
start off on the right note, we have plans to run Bay to Bay 30km on
January 14th 2018 followed two weeks later by Red Hill Classic 36km in
Fish Hoek on 27th January 2018. Both races are typical hilly and
tough and often hot and windy. The programme for January 2018 shows a
short weekend run in between the races of only not more than 15km. This
short run on the weekend after a standard marathon or ultra marathon is
one of the strict rules to follow. To recover after a hard race or
training. That is how you get fitter and stronger. We will never break
this first rule.
This January training programme is the
beginning of the formal plan helping you get a bronze medal at
Comrades. January is busy believe you me but bear in mind all the time
that you are preparing to qualify in a standard marathon at the Cape
Peninsula Marathon on February 18 th 2018. Use January to build up your
reliable pre race procedures like eating and drinking the days before a
race and then the final little things that give you confidence when you
line up on the start line. Breakfast or snack when you wake up early
and then your favourite comfortable club colours and running shoes. In
January you experiment with the squeezie (complex carbohydrates) that
you find palatable and useful. 25g of carbohydrate to boost your
energy in the second half of the 30km + runs and races. Try to store
them in the pocket of your shorts. You will need to carry 9 on Comrades
Day! You don’t carry much with you on a race but decide on your
sunglasses, sunblock, handkerchief or tissues and any other lucky
charms that might help when the going gets tough. In the build up races
get a comfortable peak or hat. Remember on Comrades Day you are not
allowed to wear branded headgear, only the peak /hat provided by the
sponsor in your race day goodie bag. Don’t start using painkillers for
the races. Not good for you. Anti inflammatory can be fatal for the
You should use the January races to test out your
running mates. Do you think you can spend all day with them at
Comrades? Check that they are not too fast for you. No such thing as
pulling someone through. In the real world they burn you off and leave
you exhausted just after halfway. A really good mate will have a
similar pattern of when to stop for a pee or walk for a short while.
These are some of the things you have to decide upon and get into
place. One thing which is an integral part of any long distance
runner’s training is to learn to be patient. You spend many continuous
hours on the road and the end often never in sight. Got to relax and
get on with the job. No good to run too fast to get it over quickly!
Enjoy the scenery, the friendly runners and expectation of the top of
the hill or the next drinks table. Everyone has a different way of
being patient and you must find out how it works for you.
is your training programme for January 2018.You will notice straight
away that you have lost a REST day. That is to be expected to help you
build up your total km.
Secondly the Time Trial (T/T) is a relaxed
comfortable run, chatting about last weekend’s run or next week’s race.
You should be cruising at about 47mins at this stage.
Objective. To run a 30km race under 3hours 12mins followed two weeks later with a 36km race in under 4 hours.
||Week 4||Week 5
||8km T/T||8km T/T
Total km for January 2018 = 313km (Equivalent to 250km for a 4 week month.)
January 6th 2018 Hohenourt Alphen village.
January 14th 2018 Nutri bullet Bay to Bay 30km. Maiden Cove.
January 27th 2018 STBB Red Hill Classic 36km. Fish Hoek.
Thought for the month: “Started the real thing now.”