May 2011
Training Programme for Comrades 2011
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WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW NEW Where are we now?
There
are only 29 days to go to Comrades. Still a lot to do before you can
line up in Durban with complete confidence. This month, right at the
beginning, will be our Long Club Run followed by a three week wind down to build up strength for the big race on May 29th 2011.
Internal
links: long
club run, pacing charts, squeezies, Most if not all of this year’s Comrades runners ran Two Oceans and we hope all were successful. Even the finishers who did well were heard to say "I could never have done another 30km after that". Well surprising enough they will all manage to do just that. The mind and body adapt on the day to complete the race distance whatever it may be. The secret for this period of your training is to do very little running between the Two Oceans and the 4 Hills for Lindsay 56k on Monday May 2nd. It is vital to recover from Two Oceans which is a very tough race. There is only 9 days between the two ultras. For novices in particular it is very important to complete a training run under no pressure lasting for about 6 to 7 hours. To finish this run will fill you with confidence for the ultimate test of Comrades. The 4 Hills for Lindsay is a well organised and well seconded run so that you are well looked after for drinks and refreshments. For your part take your time walking when you feel it is getting a bit tough and having a short chat with friends at the drinks tables while you enjoy a valuable stretch. Use this run as a dress rehearsal for Comrades and try out your club colours if you like as well as the peak, hat, squeezies, shades and any lucky charms you intend to take along. One piece of advice is to try to eat something on the 4 Hills for Lindsay run so you can find something that suits you during the very long day at Comrades. Secondly, try to remember any mistakes you made in the Two Oceans race and make very sure you don’t repeat it here or on Comrades Day. Relax and consolidate on the hills and start off slowly. Don’t worry if you get even slower. It will probably happen at Comrades as well. After your last long run, have a couple of days off and then start the difficult task of winding down. To wind down means you run shorter runs during the week and in particular at the weekend. The problems as you reduce your training you begin to get a very sudden surge of energy and a feeling to try out a couple of longer runs that you missed earlier in the year. That will be a mistake and another temptation is to suddenly do a lot of hill repeats now you have the energy. Things like that will lead to an injury without enough time to heal. One fear is that you are losing fitness by doing less. It is just the opposite. By relaxing and removing the load of your hard training period, muscles recover and repair all the minor tears that you have created from the hard training. As winter approaches just a reminder to be more on the look out on the dark roads to avoid a fall and try to keep away from crowds who probably have colds or flu. We have put up Pacing Charts for the Up Run on our website and now is the time to cut out your choice and laminate it. Don’t leave anything to be bought in Durban where everything to do with running is already sold out. Take your squeezies and sun tan lotion from home plus any health tonics and supplements that you have been taking. Make sure you take your entry confirmation, I.D and champion chip. At this stage it is very rewarding to summarise the training you have done.
A total of 1308kms, containing two standards and three ultras is a strong credential to be a very comfortable medal winner at Comrades. Take confidence that you have prepared properly and are therefore entitled to be successful. Your May training programme is below. May Training Programme. Objective. To complete the 56km long training run followed by the wind down programme to win a safe Comrades medal.
Total km for May = 190km Recommended races: May 8th, Milkwood Half 21km, Kommetjie May 29th, Comrades 86km, Durban Thought for the month: "This is one medal I really deserve.” Don Oliver Cape Town April 2011 External links: Official Comrades Marathon website; 4 Hills for Lindsay training run,  |
Copyright Don
Oliver 2011