March 2011
Training Programme for Comrades 2011
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WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW NEW Where are we now?
If
you want to know “Where are we now?”, the answer is a bare “90 days to
go”. That’s 3 months and you have only just qualified to run the race!
Well that is a very good position to be in. The beginning
of March is the starting point for 9 weeks hard training according to
our overall programme to get a safe bronze at Comrades. The 9 week
period is the longest time that the average club runner can take the
strain before breaking down. The timing for the 9 week training is
perfect because it takes you from March 1st to May 2nd. That is
followed by the wind down to build up strength for the race over 4
weeks which takes you to race day May 29th 2011.
Internal
links: qualifying
marathon, long
club run, squeezies,
The hard training period is very satisfying. It gives you all the confidence, strength and endurance to equip you for an 86km race. Although ending up a bit tired and weary, you quickly recover to be replaced by an overwhelming feeling of well being. Most W.P. runners qualified at Peninsula and some went up to Cango. You are ready now to pass on to the ultras. In W.P all roads lead to the Two Oceans 56km on Easter Saturday April 23rd 2011. The overall 9 week training programme ideally comprises two standards and three ultras. By running in the Seef Weskus marathon 42km on March 19th 2011 you will have completed the two standards. I recommend doing this and concentrate on running a relaxed 42kms slightly faster than you qualified at Peninsula. Any time close to 4hrs 30mins would be fine. Keeping an eye on our menu for races for Comrades this is a reminder to enter Two Oceans; entries close on March 16th 2011. Ideally you should run a 50km training run before Two Oceans on the weekend of April 3rd. There will be a 30km race, Glenryk Tygerberg on that weekend and some people will prefer to run this race and add on either 10km before and after or 20km after the race. Some clubs will themselves be planning a long run of close to 50km to prepare for Two Oceans. So much for race and training plans but a word about running ultra marathons. You can expect to be on the road for between 5 hours and 7 hours for a 56km ultra. You must be comfortable during this time and you must study your shoes and socks for ultras. With correct shoes and socks you can expect to complete your ultra without a blemish on your feet. Gone are the days where you proudly display huge blisters at the club gazebo. There is a huge range of socks in different fibres and weaves that fit perfectly into this year’s running shoes built for a comfortable 7 hours on the road. With the help of experts at these specialist running stores you should ride in comfort. Comfort in an ultra not only means feet and legs but also your mind. Adjust your mind to the endless rhythm of the road km after km and hour after hour. Relax in a road race. No worries, no business calls, no children’s demands and distractions; just yourself and the joy of running. A well trained runner can really relax on an ultra and surround yourself with the chatter of friends, applause of supporters, change of scenery and satisfaction of eating up the kms with ease. Although it sounds strange you must concentrate on relaxing. You must be measuring yourself against the course in every race to accurately judge if you are running at the right pace to finish the course safely and not overtired. This measurement or assessment must not only be carried out in the first few kms to avoid going out too fast but also regularly every hour at least. Back off if you think it is a bit too fast. Very generally the best paced runners can be seen coming through strongly in the last 10kms. Make sure you hydrate and drink enough carbohydrate in an ultra. The rule is approximately 40-50g carbohydrate /hour. That is about 450mls Coke. Supplement the carbohydrate with a squeezie (25g carbohydrate) every hour on the hour. Drink water in addition if you feel thirsty. To recover from an ultra you need to have at least one day’s rest and two if your legs are sore. The following weekend after a marathon or ultra is only a distance of 15km as your long run. Concentrate getting all these things right so you have an easy trip from Durban to Pmb. Here is your training programme for March 2011. Objective: To run a second standard marathon followed two weeks later with a 50km training run.
Total kms for March 2011 = 304kms. Recommended races. March 19th 2011 - Seef Weskus Marathon 42km. Langebaan. Thought for the month: "I like the ultra marathon runners.My type of guys.” Don Oliver Cape Town March 2011 External links: Official Comrades Marathon website; 4 Hills for Lindsay training run,  |
Copyright Don
Oliver 2011