|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
answer is 96 days to go but we are now entering the exclusive club of
becoming an ultra marathoner which is most rewarding .You will be
comparing experiences with the Om- die-Dam, Two Oceans and Bergville
while you are on the road, at work, everywhere. These shorter ultras
lead you to the even more exclusive club of the Comrades medallists.
You are now on the brink of a new world and it must be handled with
Those of you who are following the Menu 1 which later
takes you to Two Oceans will enter the ultra world at Om-Die Dam in
Schoemansville bordering Hartebeesport dam Only 8km to go but not just
another 8 but a very special world occupied by very hardened runners
having endurance and stamina.
Here is a copy of Menu 1 for those going to Cape Town at Easter for the Two Oceans;
|February 26th|| Pretoria marathon||42km|
|March 18th ||Om- Die- Dam||50km|
|April 2nd ||Jackie Gibson||42km|
|April 15th ||Two Oceans Marathon ||56km|
|May 4th|| Long Club Run ||65km|
Here is a Pacing Chart for Om die Dam 50km.
|Km board||Stopwatch Time|
|15km ||1hr 31mins|
|20km ||2hr 01mins|
|25km halfway||2hrs 32mins|
|40km ||4hrs 10mins|
|42km Standard marathon||4hrs 24mins|
|45km || 4hrs 42mins|
|50km Finish ||5hrs 15mins|
will notice that in the ultra marathon” the second half is always
slower than the first half” .We build in a fatigue factor to allow for
the inevitable slowing down as you get into the tired zone from about
half way 25km. The other rule for ultra marathon running is;”As the
distance gets longer the pace gets slower.”Your overall pace will be
slower over 50km as you managed in the standard 42km. From 5.7mins/km
You have to look after yourself in an ultra. The
basic rule is to start off with a comfortable slow pace that feels that
you can carry on like that all day. In Comrades you will be doing just
that That many a true word is spoken in jest.
Secondly you have
to keep yourself adequately hydrated and topped up with carbohydrate.
Drink about 45g carbohydrate equivalent to 450ml Coke
Energade/Powerade.In addition swallow a squeezie containing 25g
carbohydrate per hour on the hour.You drink straight water addition
only when you feel thirsty.You will in this way keep fully hydrated and
get no dizziness or exhaustion.It is now permitted to fit in short
walks when you feel tired or going up a steep hill.Even though you have
these short walks you must still stay close to the Pacing Chart.Build
the short walks into the schedule.It is a personal decision how you
structure the walks but get used to having short walks because you will
certainly be doing just that in Comrades.Not many can run the whole way.
Objective: To run The Om die Dam 50km ultra marathon in less than 5hours 15mins.
Total km for March 2017 = 292km
Menu 1. March 18th 2017 Om –Die- Dam Ultra marathon 50km Haartbeespoort
April 2nd 2017 Jackie Gibson marathon 42km Klipriviersberg
|February 26th ||Township Marathon|| 42km|
|March 21st||Goldi Standerton|| 42km|
|April 1st ||Arthur Creswell ||52km|
|April 22nd||Forever Resorts Loskop Ultra||50km|
|May 4th ||Long Club Run|| 65km|
those not doing Two Oceans you will follow Menu 2. which includes
another standard 42km and then your first ultra in Bergville KZN for
the Arthur Creswell 52km. This is a hard ultra getting hot towards the
end and no shade. You pass the marathon mark after a long grind uphill
and a rather deserted spot. Still 10 km to go for the finish of which
6km is downhill. Recommended splits; first half 2hrs 36mins and second
half 2hrs 54mins.Extra 18mins in second half.
The Goldi marathon
on Tuesday March 21st 2017 should be run at a steady speed but no
attempt to improve your seeding. Concentrate on running steady and
relaxed.Recommended splits first half 2hrs 36mins and second half 2hrs
Here is your March 2017 training programme.
Objective: To run a 42km standard marathon in 4hrs 12mins and a 52km ultra in 5hrs 30mins.
|Week 1.||Week 2. ||Week 3. ||Week 4.|
|w/c ||06/03/17 ||13/03/17 || 20/03/17 || 27/03/17|
|Monday || REST || REST || REST || REST |
|Tuesday ||8km T/T ||8km T/T ||42km race ||8km T/T |
|Wednesday||12km|| 8km || REST ||12km|
|Thursday||12km|| 10km||5km || 8km |
|Friday || 8km || 8km || 8km || 8km |
|Saturday ||5km ||5km ||5km ||52km race.|
|Sunday ||30km ||20km ||15km || REST |
|Total ||75km|| 59km||75km ||88km|
Total km for March 2017 = 297km
Menu 2.March 21st 2017 Goldi Standerton 42km
Menu 2. April 1st 2017 Arthur Creswell 52km.
Thought for the month: ”Wonderful world out there in the ultras.”