alsoran runners Don Oliver's WP
May 2009
Comrades Training Programme
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WESTERN PROVINCE PROGRAMME
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Where are we now?
On Monday May 4th there will be a bare 20 days to go for Comrades.  The Long Run is over and all that remains to be done is relax and plan your race.

The most difficult thing to ask a runner to do before a big race is for him to relax.  The art lies in reflecting on all the positive events that happened during the last 5 months from January 1st, when you started earnestly to train for Comrades this year.  Some runs you seemed to float along and just never got tired.  Some races were a lot easier than you thought and the times you finished in were well within our own personal target at that time in the training. You have got a lot stronger from the regular training and are in an enviable position having run in the beautiful and testing coastline of W.P.  We have no fears of the Comrades course this year, having handled the Peninsula marathon, Two Oceans  and the 4 Hills for Lindsay 56kms to round it off.  A largely downhill 89kms mostly at sea level seems well within your capabilities.

Forget about the training runs you had to miss for a variety of reasons. If you did have a bad race along the way; forget about it.  Not many or maybe none at all, have done every single kilometre of the training programme I have offered. I knew that and even if you did about 80% of everything you will still have a good Comrades.

However you can still spoil the whole 5 months training if you are unwise in the last 3 weeks.  As a general rule follow Bruce Fordyce’s advice at this time: "If in doubt; don’t”.  If you have the slightest hint of an injury, don’t run for a couple of days. If you feel overtired for any reason whatsoever; don’t run, have a rest. If you get a whiff of a cold, sore throat, tummy problems don’t run.  Go to the doctors quickly. It is that time of the year that you can genuinely take every cough to the doctor. Wrap up warm and keep dry during the day and also during runs. If you have to run in the dark choose well-lit streets or carry a strong torch.

This is the time when all the successful runners plan all the arrangements for going to Durban.  Don’t leave no stone untouched and confirm all bookings for travel and accommodation.  Make concise plans with your running partners with whom you will be running the actual race. Agree on a meeting place near the start, get the same Pacing Chart and be familiar with the main time targets at halfway for example and cut off times for the slower runners. Take your squeezies down with you and any special eats and drinks. The temperature at the start in Pmb is normally below 5 degrees C so take a disposable long sleeve top. If in any doubt about the stopwatch battery, replace it here before you go.

The wind down programme can be very flexible and can be adjusted to how you feel after the 4 Hills Run. Note that this programme is not the same as published in the main overall Comrades programme.
   
Below is the final Wind Down May programme.

Objective:  Arrive at the start confident and well trained for Comrades
Week 1  Week 2  Week 3 
w/c   04/05  11/05  18/05 
Monday  REST REST REST
Tuesday  REST 8km 8km
Wednesday  6km REST 5km
Thursday  8km 8km REST
Friday  8km REST REST
Saturday  REST 5km REST
Sunday  21km 10km  Comrades 89km 
Total  43km  31km  102km 

To avoid a disaster on race day, the last few weeks must be used to plan for the day itself:
  1. Allow as a minimum to fly or travel on one day, rest on the second day and race on the third day.
  2. Don’t spend too long walking around the Expo or the beachfront.
  3. Make detailed plans to meet your running mates on race day.
  4. Check the start layout and tog bag truck location in Pietermaritzburgmb. Book bus tickets at Expo if required.
  5. Laminate your Pacing Chart and pin on your shorts.
  6. Take from home your squeezies, 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.
  10. Make firm plans to meet at the finish at your club gazebo.

For race day remember a few tips of advice.
  1. Arrive at the start at 4.45am. latest.
  2. Start off slowly and walk frequently.
  3. Drink 400ml Powerade per hour plus one corn syrup squeezie.
  4. Check your Pacing Chart every 10kms.  Remember your first half will be 5hrs 00mins and the second half 5hrs 50mins for a Safe Bronze.
  5. Walk down parts of Bothas Hill, Fields Hill and Cowies Hill in the second half.
  6. Walk part of all the uphills. N’changa, Alverston, Cowies.
  7. Don’t hang on to new runners who are going faster than you in the first half.
  8. Encourage other runners who are looking bad.
  9. Make a new friend.
  10. Hold on tightly to your finisher’s medal.

Enjoy Comrades and bask in the feeling of achieving your goal.

Don Oliver
Cape Town April 2009
   
Key words:
Internal links: Expo,  squeezies,  Pacing charts
External links: Official Comrades Marathon website, Four Hills for Lindsay 56km training run

Copyright Don Oliver 2009
alsoran@webafrica.org.za