WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW
Where are we now?
answer is a scary 28 days to go. On May 30th you will be showing
all of us how good you are at this monster: the Comrades
marathon. If you don’t feel ready just yet that is precisely how
you should feel because there are two more big training experiences to
come. First up on May 2nd is the 4 Hills for Lindsay run over
56km. It is your last long run before Comrades and since it is at
the end of a 9 week hard training period, it must be taken really easy.
Look; no km boards, no age categories and no stopwatches. This run is
just about time on your feet and controlling yourself to run easily and
slowly and have a little rest and stretch at each and every seconding
table. The course is hard but beautiful and the helpers experienced and
encouraging. Back at the clubhouse you can get a shower, hot soup and a
drink. After a two day rest you can start to wind down.
is also the time to look at the overall picture of where are we now.
At the end of this month the programme you followed will look
very much like this:
|Month||Monthly km ||Longest Run||Longest time on the road|
|January||270km||36km||3 hrs 45 mins|
|February||254km||42km||4 hrs 40 mins|
|March||296km||50km||5 hrs 50 mins|
|April ||362km||56km||6 hrs 15 mins|
|May||127km||56km||6 hrs 45 mins|
the log book you have done two standards (Peninsula and Club Run) and
three ultras (Smithwinkel, Two Oceans and 4 Hills.) That is a very
impressive record for anyone lining up at Comrades this year. You are
better prepared than probably half the field.I will be giving you a booster in middle of May about final plans on how to run Comrades 2010 race.
wind down is a time for repairing all the micro damage that has been
done to your muscles. This is the time that you get really fit as
you settle down after a couple of weeks at a new level of confidence
and amazing strength. All the little aches and pains and niggles
fade away to be replaced by a feeling of being alive and just waiting
for the day to show Comrades how you can run it. The wind down is
a gradual decrease in the distance run each day and each week. The long
weekend runs are replaced with tantalising short easy runs that leave
you feeling that you can run all day. (That is precisely what you will
be doing on May 30th. From before sunrise until the sun sets over
will be a time to have no regrets as you look back at your training log
from January 1st 2010. If you have done 80% of the programme that
will be enough to take you through. The “Die is Cast”. Too
late to catch up on any long runs or races missed, or even training
runs missed or cut short. If anything else at this stage please follow
a structured wind down from May 3rd. Never arrive at
Pietermaritzburg tired. Arrive in the peak of your condition.
May the 4 Hills for Lindsay run must be taken easy with no targets for
a finishing time. There will be no clock at the Fish Hoek A.C.
clubhouse. Only the weary, proud and excited are expected from the
first to the last. Finish this one and you can count on getting a
brand new 2010 Comrades medal later in the month.
May training programme will show a gradual reduction in weekly kms and
don’t be foolhardy to try to keep up the kms you have been doing in
April. No harm to do a couple of relaxed races over 21km but no longer.
The times you run will be frighteningly good even though you are trying
to slow down. Try out your shorts and race kit you intend to wear for
Comrades and if you like, load up with about 10 sachets of squeezies
and work out where to store them with out irritating you on the run,
Don’t use them it is just a practice.
May if you have any niggles or sniffles don’t run. If you feel it might
be serious get help from the doctor or physio. Eat well in May
and build up stores of everything particularly sleep. Make
exciting plans to meet your running friends in Durbs and make more
detailed plans with your actual running partners on how you will be running the race. Settle on the right Pacing Chart
for you. No dreaming just a target time that fits in with your
race times this year and the kms run. They are already on the website
for you. Get a fix in your mind on your halfway time at least. Second
half is inevitably slower. Picture yourself running round the grass
track at Sahara Stadium to the roar of the crowd which is just for you.
This is your training programme for May.
May 2010 training Programme.
Objective: To complete the 56km 4 Hills for Lindsay training run comfortably and follow the 4 week wind down programme.
|Week 1||Week 2||Week 3||Week 4|
|Wednesday||8km||8km T/T||8km T/T||5km|
|Sunday||21km race||REST||12km||Comrades 89km|
Total km for May 2010 = 127km.
1. May 9th 2010 Milkwood 21km, Kommetjie.
2. May 15th Brackenfell Pick’n Pay 21km, Brackenfell..
Thought for the month. "I’m raring to go!”
Internal links: Pacing Charts; final tips
External links: Official Comrades Marathon