November 2009
Training Programme for Comrades 2010
CENTRAL GAUTENG PROGRAMME
Where are we now? There
are 211 days to go. Seems like a life time but suddenly it will
be upon you. Your next race will be the RAC Tough One on November 22nd
and before that will be the opening of the novice entries for Comrades
on November 1st and closing on November 30th. Only 5000
entries will be available and my sources warn you to enter on November
1st and no later. You can qualify later next year up to April 26th 2010. Your training for November will be very much the same as for October but will be adjusted to run an important 32km race and recover from it. I ran it 18 times and always said that to get a reasonable time you must be a good downhill runner. That is ideal training for Comrades. To run the Tough One sensibly you have to accept that there are several long hard hills and hence the name. Go up the hills in a relaxed manner without trying to pass others or trying to keep up your current speed. You will have to reduce speed and run up the hills without walking. Have a short walk only at the drinks tables. When you get onto the several long downhill stretches you can allow yourself to be carried down at a fair controlled speed. That is where you catch up time. Avoid over striding and damaging your quads. I consolidated on the hills and overtook on the downs. Your training programme has been very sound to run a 32km at this stage. A good time at the Tough One will fill you with confidence for the New Year. Those of you training for a Comrades bronze should be aiming at a comfortable well put together 3 hours 12 mins which is a steady 6.0mins/km. The splits are first half in 94mins and the second half slower in 98mins. That would be good running on that course. As
soon as you finish take a recovery drink of protein and carbohydrate
such as PeptoPro and for those who prefer it you can drink an energy
drink followed by a chicken roll half an hour later for example.
While you sit under the club gazebo reflect on how you felt during the
race; such as, did you go out too fast? Did you fade on the hills? Did
you get stronger as the race went on? Did you get blisters or
chafing? Will you run differently at the Brooks Striders 32km in
February? It is so very valuable to examine your condition as soon as
you finish a race. That is how you learn and clever runners make good
Comrades runners. Your recovery is part of the race and you
should have the normal Monday Rest Day and then go to the Time trial as
usual to swop stories and times while you jog very carefully round the
8km in about 50-55mins at least. Here is the November training programme.The rest of November is just low key slow training, going no further than 15km on the last weekend in the month. You will be running a relaxed December avoiding any long holiday runs arranged by the locals to lick the pants off the Central Gauteng holidaymakers. If any thing else you must not turn up tired for the first runs of the New Year. So that is your most important plan for the holidays. Running is part of getting a Comrades medal but 80% of success is in the mind. Getting your mind right includes generating patience while you are running both the races and the longer training runs. Relax and enjoy your new found strength and ability. Leave your worries behind you at your first step on the road every day. It is time to enjoy yourself. Choose your companions wherever they come from and settle in to the runs and the races with them sharing a common bond of achieving and enjoying. All runners are nice guys so the saying goes. Leave behind anxiety and doubt and replace it with freedom from all life’s problems. The wonderful world of running.
Total monthly kilometres for November 2009 = 242km. Note: 8th November 2009. Paul Ras Half marathon.21km Springs 22nd November 2009. RAC Tough One 32km Craighall Thought for the month. "I’ve entered so I had better get on with the training”. Don Oliver Cape Town October 2009 External links: Official Comrades Marathon website |
Copyright Don Oliver 2009