|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
are we now? “. 217 days to go plenty of time for Comrades but also
plenty to do. This month, November is the first real test, RAC City
Lodge Tough One 32km on November 27th.2016. We have just to round off
the training and run sensibly to post a strong finish under 3hours
word of advice this month is about your hill and speed training. You
will not be taking part in any specialised hill or speed sessions for
the Comrades Up Run in 2017. Believe you me there are more than enough
hills on most of your training routes and if not, there are plenty of
hills in the C.G and G.N races. For speed training you can just vary
your pace in training over say 2 days/week and one of the races per
month. So many runners have no “gearbox”. They run the same speed in
training during the week, also at the Time Trial and yet again in the
races irrespective of the distance. To improve your cardiovascular
fitness run slightly faster over three sections of your training run or
race. Speed up for about half a km that’s all. Get a bit out of breath
and relax to recover but try to not lose too much speed. You will
improve your “steady state running speed “in this way. First of all
this month do the speed stretches on flat sections of the course. Take
it slowly to start off with and as you get the hang of the exercise you
can go a bit faster.
month is the very first real test. To run the RAC City Lodge Tough One
of 32km in less than 3hrs 18mins. If you met last month’s objective of
running a 21km race in less than 2hrs 06mins you are well in line for
the Tough One.
always obey the rules of the game when training for Comrades and we say
“The longer the distance, the slower the speed”. If you run 21km at a
speed of 6,0mins/km you can run slower over 32kms in 3hrs 18mins at
6,2mins/km. Many of you will run faster than 3hrs 18mins which is a
fine run but I can assure you that at 3hrs 18mins there will still be a
big crowd behind you.
ran the Tough One 18 times and can offer some suggestions how to handle
it. First of all it is not all that tough. There are a lot of long
downhill stretches where you must cruise along making up time. The up
hills start early and continue to crop up all the way along even in the
last 2 kms. You must consolidate on the hills. Move over to the right,
relax and get into an economy mode to the top of the hill. Never try to
overtake on hills or show off by passing club mates that you think are
fading. They might pass you again before the finish. If you start and
finish at the same place there must be as many ups as downs. In this
race you must allow for a slower second half. I suggest something like
95mins (1hr 35mins) in the first half followed by 101mins (1hr 43mins).
It will be hot so drink sensibly and often. The target is 45g
carbohydrate /hour. That is about 450ml Coke/Energade/Powerade. Drink
water as you get thirsty. If you can handle the squeezies (complex
carbohydrate gels) take one per hour which will boost you by another
25g carbohydrate. Get used to a good drinking pattern even over this
relatively short distance because it is one part of the basis of
running Comrades. It is a race with a big field always and make
sensible plans for parking and getting to the start on time. In a big
field you have to look after yourself in the first 6kms and avoid being
bumped and even worse, tripped. Don’t get carried away with the early
speed. Settle in to your own pace that you alone know will last the
will notice that Thursday each week in Week 3 and 4 the distance is
12km. This is the introduction of the longer mid week run for Comrades
runners. Most Comrades all the way through the field run a slightly
longer mid week run to just increase the weekly kms a tweak and also
providing you with the taste of a longer run on the road of maybe
2hours 20minutes. It provides a longer run for you to settle into of
double figures and sample the qualities of running for over 2hours. We
will be increasing this distance in the New Year.
club time trial on a Tuesday should be getting more and more
comfortable and you can now adjust your finishing time to 47mins. Just
under 6mins/km and fine for Bronze medal hopefuls.
mid week training speed will vary according to recovering from a race
or Time Trial but generally try to keep the runs between 6,0mins /km
and 6,5 mins/km.
November Training Programme.
Objective. To run the 32km RAC Tough One in less than 3hours 18mins.
Total kms for November 2016 = 223km.
November 20th 2016 Alberton Half Marathon.Alberton Rugby Stadium.
November 27th 2016 RAC City Lodge Tough One.32km Craighall.
Thought for the month “It’s really hotting up now.”
External links: Official Comrades Marathon
website; 4 Hills for Lindsay