CENTRAL GAUTENG PROGRAMME

On Monday May 4th there will only be 20 days left before Comrades Race Day. What ever had to be done has been done and can’t be changed. The die is cast. It is now too late to do any more training. What you can do that will materially affect your performance on race day, is to wind down effectively. There are only 3 weeks to wind down this year and it must be used to relax and rest to recover from the heavy training programme you have been committed to for the last 5 months. You must carefully balance keeping the hard-won strength and fitness that you now possess with the risk of slipping back and losing the edge.  On top of this is the risk of illness and injury when there is insufficient time left now to recover. As a general rule at this stage of your preparation Bruce Fordyce still says: "If in doubt-don’t”.  It means very clearly that if you personally have any doubts about the wiseness of going out for a run because of a slight niggle or feeling a bit tired, don’t run.  It won’t affect your finishing time to miss a few training kms at this stage of the game.

Be aware you that you must recover from the heavy training by running less kms/week with shorter runs and at a slower speed.You will soon recognise the recovery by finding every run so ridiculously easy with fresh strong legs and boundless energy and enthusiasm.This will occur,at the latest, two weeks after your long club run.

All worthwhile achievements are won by sound planning.  Make sure you have downloaded your Pacing Chart  and are familiar with them, particularly your halfway time.  Make detailed plans to meet your race day running partners near the start and establish race day rules such as drink and pit stops.  Above all there must be an understanding when to split up when one member gets too tired to keep up.  Walking generally should be reserved for hills in the first half and downhills and sheer tiredness in the second half.

Since the last training schedule was put up there have been changes with the dates of the Long Club Run and the training has been altered.  The last run was held on April 26th and as a result the weekend of May 3rd should be only 15km long to recover.

To avoid a disaster on race day

1. Allow to travel on one day, rest on the second day and race on the third day.
2. Study the maps for the start in Pietermaritzburg and make sure of the route from your overnight accommodation or car trip.
3. Make precise plans to meet your running mates on race day.
4. Check the start layout and tog bag truck.  Book bus tickets at Expo.
5. Laminate your Pacing Chart and test pin on your shorts.
6. Take from home your sqeezies,plasters,pain killer(one only)
7. Lay out your kit and shoes a week before the race.  Take down your I.D., championchip and race entry confirmation.
8. Study the race route for hills and cut offs.
9. Confirm where you can see and hug your supporters on the route.