|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
33 days left to the big day. Very
nearly there and you have only two chances left of blowing the whole
programme to bits. A first chance is not to Wind Down sensibly and
arrives at the start tired. Second chance is more likely, to run
unwisely on Race Day and fail to finish.
The wind down seems easy enough but it is actually quite difficult. The
aim of the wind down is to allow the body and mind to recover from 5
months of overload. It is while you rest and recover that your fitness
is developed. The tired tissues and muscles are repaired and replaced
with stronger fibre. During that time all the aches and pains that you
have been carrying for most of this year, suddenly fade away and are
replaced with a sense of well being, energy and confidence. This new
overly confident all conquering elite athlete wants to show
herself/himself how well she/he can perform by doing must faster longer
runs at a new level that he is totally unaccustomed to and injury and
tiredness rapidly returns. The runners that have been harbouring self
doubts about missing a few runs suddenly want to replace the kms lost
within a couple of days. Resist any such ideas.
The wind down is a carefully honed slow progression of shorter run and
less frequent running days. In this way we get stronger and are able to
arrive at the start of Comrades, fresh, confident and raring to get out
there and show them how well trained you are. You will be taking part
in a few shorter races in this time and without any effort you will be
posting very quick times. Never strain in May. It will just come
Conditioning the mind is necessary for everyone although some need more
assurance than others. Look on the positive side about your very
thorough preparations and dedicated training. Remember only the good
runs you had either in training or in races. If you have followed 80%
of this training programme you have done well. I can assure you that
you are well prepared on local courses that are harder than parts of
the Comrades route. You are known up country for being Mountain Goats;
a term well earned going up and down every hill in W.P. You must
be better prepared than runners from the Free State for example.
Look back on your training log that will be similar to this;
Red Hill 36km
training run 50km
4 Hills for
|Year to date = 1148kms including 3 ultras
and two standards.
Year to date = 1148kms including 3 ultras and two standards. You still
have May 2013 to come which will be approximately 150km putting you up
to 1400kms from Jan to June. That will equip you for a safe bronze in
close to 10hours 45mins.
Please look at the Up Run Pacing Charts on our site
yourself with the hills and the slower second half. Walking up part of
the registered hills is all built into the chart. Laminate it and pin
it on to the waistband of your shorts. Check your progress every 10kms
to go. No worries on Comrades Day. Well prepared and well equipped for
Here is the wind down
programme for May 2013.
Total kms for May 2013 = 146km
Total kms January to June 2013 = 1294km
May 12th 2013 Jive Slave Route Challenge 21km Darling Street. Cape Town
Thought for the month: "This is one medal I
really deserve and I will make sure I get one!”
The Bill Rowan programme.
this last Wind down month
you must follow the principles as laid out in the C.G and W.P
this month. However you must run a little bit faster this month in a
and conservative manner. Allow a good week to recover for the Long Club
then run at your steady state speed in the next week following the kms
May programme. The 21kms race must be aerobic not in any way getting
out of breath.
Expect a time of 1hour 45mins.The T/T should be an easy 36kmins.Have 3
days in Week 3.Have at least three days off before Comrades. Consult
Rowan Pacing Chart on this website.
Halfway in 4hrs 13mins and second half in
4hrs 37mins. Very steady running with very little walking.
External links: Official Comrades Marathon