|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
checking to see if you are in line for a Comrades medal in 2017. On
October 1st you should be running regularly about 50km / week and
running a short road race twice a month. You are training 4 days/ week
at this stage. This month October you will lose a Rest Day and run 5
days/week. Your current racing speed is faster than you expect to
be running at Comrades. Still plenty of time to go; 248 days. That is a
stern reminder that we must not be doing too much hard training at this
stage. However you must continue with our gradual increase in training
each month. Last month the objective was really quite easy and this
month is not really bad either. We are moving up in distance to a 21km
race but the rules are simple “As the distance increases the speed
decreases.” The target for the 15km road race was 97mins, which
is equivalent to 6,46mins/km. Our first attempt at a 21km race
will be aiming at a target time of 2hrs 19mins, which is equivalent to
6,6mins/km. A half marathon is considerably longer than the 15km which
only needed about an hour and a half to keep going. The half marathon
will keep you on the road more than 2 1/4 hours. In our Comrades
training we are always running either further or faster. I always ran a
longer distance slower than my previous longest. In that way you run
relaxed and confident that the pace is not too fast and you will have
no trouble to handle the distance.
Look for a half marathon in
your area and preferably go for one of the more popular races. That is
all good practice for handling yourself on a big occasion in a big race
with a big field. The popular choice must be the Gun Run on Sunday
October 16th 2016 at Mouille Point, Cape Town. You must pre enter and
carefully study the parking plans and the starting time to allow for
adequate time to get to the start (0700hrs) with 45mins to spare. In
the race drink well by taking some Coke or Powerade at each table and a
sachet of water. You will be wearing your club colours and remember to
pin on your age category badge. Running a big race you must study your
recovery which can vary. At the finish have an energy drink or the
recovery mixes that are available at the pharmacies and sports shops.
Generally you always rest the day after a race and then run and walk
gently until any sign of soreness in your legs has disappeared.
Injuries usually are caused by running on tired and sore legs.
21km races are very much part of the Comrades training build up. You
really must make sure you reach the objective for the month and you
have 3 good chances to achieve that. If you are running better than our
objective, exercise discipline to run just one of the races in 2hours
19mins. Teach yourself to run slower is an essential part of running
Comrades in the first half. In this half marathon attempt to run
exactly equal halves of the race. Each 10.5 kms in 1hour 10mins
of you who are battling to reach our objectives should try to walk
less. Particularly at the drinks tables. Walking up the steep hills
must be reduced to a walk/run formula to suit yourself. During the week
just add a little more urgency to the training runs but do not in any
way try to go too fast.
Here is your training programme for October.
Objective. To run a 21km road race in less than 2hrs 19mins.
||Week 4||Week 5
||8km T/T||8km T/T
Total kms for October 2016 = 253km. (Equivalent to 202km for a 4 week month)
October 9th 2016.Superspar Chappies Challenge.Hout Bay
October 16th 2016 OUTsurance 94,5 KFM Gun Run .21km Cape Town Stadium.
October 30th Landmarks half marathon 21km. WPCC Sports Centre. Rondebosch.. 21km.
Thought for the month: “I really enjoy the excitement in the races”