“Where are we now?”
days to go. Just over 3 months left but no worries because you
qualified at Peninsula or away from home at Cango. Either way you can
now get on with the serious business of training specifically for your
Comrades Race on June 10th 2018. We enter the hard training programme
starting on March 1st and going for 9 weeks. In that time you will be
asked to fit in another standard marathon of 42km and three ultras. You
can quickly work out that equates to roughly a marathon or more every
other weekend. That is hard training by anyone’s measurement. Our
programme rules tell us that you must have a rest weekend after each
marathon, which means your long weekend run is not more than 15km. A
Golden Rule. You have to have these rest days on a Monday and laid back
easy weekend runs. Try to beat the system you will get sick or injured
somewhere along the line before Comrades. Your dedication will be
tested to keep up on the programme but that is just what you need to
develop as a long distance runner. You have to develop stamina and
endurance, both in your legs and your mind. After about 60kms on
Comrades the ones that have done the training keep on going but the
ones that missed a lot of training runs start to wilt and walk. With at
least another 30kms to go some will hop on to the bailers’ bus. In my
running days in Joburg I saw so many club mates and friends bail out of
Comrades because they didn’t have the dedication to keep up attending
the training runs. Road running is an honest man’s sport and if you
miss out you get caught out. No short cuts or quick fixes out there.
very first hurdle to overcome this month is the Old Mutual Two
Oceans on Saturday March 31st 2018. This race is so important being a
genuine ultra marathon of 56km over a tough and testing course. You
will be well into your Comrades training and can expect to have a good
run. A morale booster is a good run and the opposite can destroy your
confidence for a long time. You now have tried and tested your race
techniques such as drinking at the refreshment tables, walking, bonding
with friends and the all important pace judgement. Get into the habit
of eating, drinking, sleeping the day before a marathon and the the
ritual on the morning of the race. That is what training is all about
“getting it right on the day”.
is so good for your Comrades mindset. It is a huge national and
international race surrounded by blaring publicity both before and
during the race. In the incredible excitement just before the start and
during the first kms don’t forget all your own personal rules about
going out too fast and walking and drinking. You don’t recognise more
than half of your familiar faces at our local races. They look strange
and talk strange. Don’t get too mixed up with them they might blow you
up after Fish Hoek Circle. Welcome them yes but don’t make any mistakes
for yourself on race day.
is difficult to pace because of the terrain and the crowd support.
Local supporters yell you on when they spot your club colours.
Difficult to slow down or even walk. In addition you don’t know who in
the 56km field are running flat out to get a P.B at this race and
on the other hand, who will be carrying on in April and May for
Comrades. Have a plan and stick to it. A general rule is that to get a
bronze at Comrades you need a bronze in Oceans less than 6 hours.
training for Oceans in the last month during March is first of all to
recover from your qualifying marathon. Feeling strong again is the time
to complete another ultra marathon of 50km on March 11th 2018. There I
can recommend the Wietse se run from Tyger Valley to Kleinmond, 50km
which would require a pre-entry. You would then line up at Oceans with
a 42km and a 50km under your belt which is good grounding for a
comfortable run. After finishing Oceans you will have completed two
ultras and one standard which are well on your way for the hard
Here is a very useful Pacing Chart for the bronze medal under 6 hours for 56km.
Pacing Chart for Two Oceans 2018.
|Km Board||Stopwatch time|
|10||1 hour 01 mins|
|15||1 hour 31 mins|
|20||2 hours 01 mins|
|25||2 hours 32 mins|
|28 Halfway||2 hours 50 mins|
|30||3 hours 03 mins|
|35||3 hours 37 mins|
|42 Marathon||4 hours 22 mins|
|45||4 hours 43 mins|
|50||5 hours 15 mins|
|55||5 hours 48 mins|
|56 Finish||5 hours 55 mins|
The splits for halfway is 2hours 50 mins first half followed by 3hours 05mins in the second half. That will be good running.
finishing Oceans make sure you have your recovery drink (protein and
carbohydrate shake) within 30 minutes. Quickly check for any injury,
chafing or blisters problems. Secondly before you forget, remember your
pacing performance; did you go out too fast or too slow? How did you
handle the major hills such as Chappies, Constantia Nek and the last
5km up University Avenue.? Is your drinking pattern effective and how
often did you walk. Here is your training programme for March 2018.
Objective, To complete the 56km Two Oceans marathon in less than 6hours 00mins.
Total km for March = 274km.
| Week 1.||Week 2. ||Week 3. ||Week 4|
|w/c||05/03/18 ||12/03/18 ||19/03/18 ||26/03/18|
|Monday||REST ||REST ||REST ||REST |
|Tuesday || 8km T/T || 8km T/T || 8km T/T || 8km T/T |
|Wednesday||12km ||8km ||12km ||12km |
|Thursday||8km|| 8km || 8km ||8km|
|Friday ||5km ||8km|| 10km ||REST|
|Saturday ||50km||5km||8km||56km race|
|Sunday||REST || 15km||15km ||REST|
|Total.|| 75km || 52km ||63km||84km|
March 31st 2018. Old Mutual Two Oceans 56km Newlands.
those who ran the Cango Marathon on February 24th should run a 15km
only on Saturday 3rd March as a recovery run. Thereafter they can join
this same March programme above.
Thought for the month: “I’m a qualified ultra marathoner now-I feel proud of that”