|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go. All of May and 4 days into June, May is wind down month so
all your heavy training is over. April 29th was the last long
club run and the very first job in May is to recover from April which
was Oceans 56km and Belville to Hout Bay 54km. Quite a month but you
will feel the benefit of all that on Comrades from 55k to go.
days to go only. This is your last training programme and the most
important. If you get anything wrong now you have not got enough time
to put things right. This is wind down month and the difficulty is as
you reduce the training load quite dramatically you get stronger and
there is a natural temptation to go out and assure yourself you are
invincible. Don’t do it; harness your energy; you will need every ounce
of energy on Comrades day. While you are winding down all the damage
muscle cells are repairing them and replacing the whole structure with
something stronger. The art of winding down is to reduce all your runs
in distance frequency and speed. Regular exercise will keep the body’s
systems in peak condition. Therefore there are no long runs planned
this month and shorter runs during the week are the pattern. Repairs
and maintenance are done on all small minor injuries. Go to your physio
and get treatment for some of the overuse areas that have been
remorselessly abused over two months. The runners who have been running
with slight niggles, colds and internal infections can now go to the
doctor without fear of being told go to bed and don’t run. Do you what
you are told for a change. If you are still having days where you are
totally exhausted or over tired just give in and have a day off.
wind down consists of a gradual lowering of the training load by
reducing the length of each training run and the long weekend run. As
you approach the last fortnight before Comrades we include more rest
days in the week from a meagre one day per week to a luxurious 3 days.
The nerve wracking days during the week before Comrades are spent on a
minimum of 4 days rest to gather your final armoury for the big battle
ahead. The pundits have always said that Comrades is 80% in the mind.
Nothing has changed apart from a yearly variation of say 5% depending
on various economic and national health factors
One big mistake
made by many runners, novice and experienced, is to think that piling
in some really torturous runs in the next fortnight is going to produce
extra super human strength on Comrades day. It doesn’t work like that.
Fitness is produced when rest days follow days of high intensity
endurance running which you have been doing in the last two months. The
Rest Days build you up.
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
Belville to Hout Bay 54km. It is vital to recover from Two Oceans which
is a very tough race. There is only 11days 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 Wietse Long Run 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 long 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. A reminder about batteries for your runners watch whichever
make you have; check the battery and double check it is designed to run
for minimum 12 hours.
At this stage it is very rewarding to summarise the training you have done.
|May || 154km|
total of 1329kms, containing two standards and three ultras are 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.
Throughout the wind down month your
speed in training and the short races should ideally be kept to
Comrades pace. Get so familiar with what is the Comrades Pace, which is
about 7mins/km. Can’t go into a race as long as Comrades without
getting familiar with what you will be doing on the day.
your Pacing Chart off the website http://www.alsoranrunners.info.I
suggest you choose the safe bronze at 10hrs 45mins. Notice that the
second half is slower than the first half to allow for the expected
We will be publishing on this website a special feature on May 15th 2017 entitled” Race day Tips.” Keep an eye open for that.
Here is your May 2017 training programme;
Objective. To wind down to arrive at the start at Comrades feeling confident and relaxed.
||Week 4||Week 5
||10km ||Comrades 87km
Total km for May 2017 = 154km
May 14th 2017 Metropolitan Slave Route 21km Grande Parade Cape Town
May 21st 2017 Cape Town 12 Milnerton Beach 12km
Thought for the month: “I have trained well and deserve to get my medal “
Don Oliver. Cape Town April 2017.