|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days; it is only 35days to go. It can be a lifetime waiting. With the
Long Club run and beginning to recover from it your thoughts are left
with only one thing ;Comrades.. Your last month of training must be an
exercise in confidence patience and discipline. A traditional wind down
month has a vastly different pattern than what you been used to since
January. You now run slowly close to Comrades Pace of 7mins/km, shorter
mid week training runs and races. More Rest Days. Your May training
programme will find it unbelievable only about 130km. You have to wind
down to give the body and mind a chance to recover from the relentless
punishing schedule you have completed over 9 weeks from the end of
February. The over trained muscles and tendons will repair themselves
to be replaced with stronger fibre. You were getting close to being
overwhelmed with the endless long runs and races everytime looking at
the clock. The wind down is not easy. You will feel you should be doing
just a few fast short races or even track workouts to test your cardio
vascular system. Nothing like that is allowed for the average club
runner. Maybe the gold medallists and elite runners taper by tuning up.
You don’t because you are used to it and you stand the risk of getting
an injury. You can’t under any circumstances get injured or sick in
May. Therefore protect and molly coddle yourself
May programme is really very easy compared with what you have been
doing recently. Note that the 8km Time trial is still included. It must
be used to dispel all the nerves and excitement that is building up.
Jog round comfortably, chatting all the way with your running mates and
maybe even Comrades Race Day partners. Discuss where about where you
are staying, when are you going down and even a sneaky secret sharing
of your planned finishing time at Comrades. Maybe share that in the bar
after a few cold ones.
the same time find out everything you can about Comrades. The race the
course are well covered on the Comrades website and in addition local
runners and club mates can give relevant and up to date advice about
what you can expect on the day. Get to know where you can expect the
registered hills. How many refreshment stations do they provide and
what is on the menu. For help you get physio rubs in the second half of
the the race. Km board boards show you the runner how many kms are left
to go. In your final race instructions given to you at registration
there is a description of the cut off point along the race before the
final gun after 7hours. These cut offs are at particular times of day
along the route. No chance of pleading that you took 7 minutes to cross
over the start line. Time of day with a warning notice telling you that
you have1 km to go to the next cut off point.
are advised to get a Pacing Chart laminate it and take it along pinned
to the front of your shorts. Every 10km it will give you the expected
race time to arrive at the finish with a bronze medal. The chart allows
for the registered hills and a fatigue factor to take a longer second
half. All the pacing Charts are displayed on the website
www.alsoranrunners.info. Most of you will select the safe bronze medal
finishing in 10hours 45 mins. Check your runners watch whatever the
make and features and make sure it will run for 12hours on Comrades
Day. By now you have selected your favourite carb booster. Buy your
requirements before you leave for Durban. Most clubs provide some
assistance along the route so take as many sachets as possible for the
start and top up fresh supplies at the club umbrella or gazebo. You
have to consume 45g carbohydrate per hour and as much water as you like
when you feel thirsty. Energade is close to 10% carbohydrate so you
will need about 450 ml/hour.
To give you confidence that you have trained properly here is a summary of your monthly achievements.
|March || 292km |
in total of 1283km are two standards and four ultras. Feel proud of
yourself. Look around at the start in Durbs and feel quite certain no
one around you has better credentials.
is your May training programme. Please note that we will be publishing
on May 15th a Race Day Tips special edition on this website. Don’t miss
Objective. To wind down to arrive at the start at Comrades feeling confident and relaxed.
||Week 4||Week 5
Total km for May 2017 = 127km
May 21st 2017 Sweatshop/Asics 10km Craighall.
Thought for the month: “I have trained well and deserve to get my medal.”
External links: Official Comrades Marathon
website; 4 Hills for Lindsay