|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
question is for all the entrants who will be running the 2018 Comrades
marathon. At this stage they want to know if they are on track with 252
days to go. Many will be off track because they already are doing too
much training .They will not last the course when they burn out soon in
February next year. The remainder have done too little to date. Those
people have entered because they rather fancy getting the praise and
admiration when they arrive home after the race with a finisher’s
medal. This group should study what is involved in getting that
cherished Comrades medal. Many long hours on the road suffering pain,
excitement, disappointment, injury, sickness and real fear and finally
the dreadful feeling that maybe they have just bitten off too much to
chew this time. I can assure you each and every Comrades finisher is a
tough guy or tough chic. Few look like athletes when they cross the
finishing line in Durban in 2018. Unseen in that slender frame is a
mind of steel. They have learned the hard way having to hang in
on training runs and ultra marathons all of which are way shorter than
Comrades. Some lose a whole month due to a major self inflicted road
running injury setting all their faith in a physiotherapist that they
didn’t know even this time last year. All your friends and professional
advisers are Comrades runners who can understand the sheer despair of a
set back in training or preparation. My advice is simple; Follow
this programme to give you the best possible chance of being a
Comrades finisher next year. Sometimes you may think the monthly
training is too easy and more often than not they think the programme
is really far too hard. I can’t really tell you at this stage how hard
Comrades is 89km total distance with the first half as hard a course
over the 44km route that you have ever met in your build-up races
followed by a second half of bone jarring pain. A Comrades medal
doesn’t come easily. About 80% will make it to the finish and the
remaining 20% go home empty handed. My job is to point you in the right
direction every month to be in the Comrades Results book. During the
many years I have been running and coaching I have met so many broken
souls that have a cross to bear for 12 months of being a bailer. Some
novices want to choose a quick fix with the training and strenuous
races but the bad news there is not yet any quick fix. Become a
dedicated and committed Comrades novice and you will enjoy the
overwhelming praise and envy of all your friends, club mates and family.
now you have been running a few races up to 21km and have breaks in
training and racing for a variety of reasons with work family and
social. From now on as a Comrades entrant you must be dedicated to the
programme. Nothing must stand in its way. Each and every race and
training run is dedicated to the current and correct Comrades build-up.
Don’t do more than asked for and certainly don’t do less.
month you were running just 4day/ week giving you a total of about 40km
per week. Having paid your R 460 entry fee you can safely run for 5
days/week now most of it slowly. The big programme starts in earnest
with Bay to Bay in early January 2018 and serves as a wakeup call after
30km. Never ask yourself at the finish “Could I have done 3 of these in
Your club mates and work colleagues will be asking if
you will be running the Winelands Marathon in November and tell them
“NO.I will not be ready for a 42km and that stage!” There is a very
testing 21km for you on the same day and venue. Your programme clearly
offers you to qualify in the Peninsula marathon in mid February next
year. By then you will be entitled to run and qualify easily.
matter where you live in W.P. there are plenty of hills in your
training routes and local races. The programme doesn’t include specific
hill training days because that type of training can produce an injury
to a novice who is building up their monthly mileage. Next year you can
do those sort of things.
Here is your October training Programme.
Please remember to check which races having their closing date for
entries The Comrades entries has reached 21500 which is a sure
indication local races will be very big from now on.
T/T is the club Time Trial which should be a regular feature of your
running week. At this stage you should try to run a relaxed 48minutes
concentrating on running at your cruising speed where you don’t get out
of breath but does mean swift running. Catch up with club mates news
and take part in all the club Comrades activities. Begin to get some
idea of who you would like to run with in Comrades. Must be about
the same pace as yourself and be able to chat comfortably.
Here is your Comrades 2018 Training programme for October 2017.
Objective: To complete a 21 km road race in less than 2hours 09 mins.
||Week 4||Week 5
||8km T/T||8km T/T
Total km for October 2017 = 224km (Equivalent to 179km for a 4week month.)
October 8th 2017 Gun Run 10km Sea Point Promenade.
October 15th 2017 Chappies Challenge. 21km Hout Bay.
November 5th 2017 The Landmarks 21km Keurboom Rd Rondebosch.
Thought for the month: “I’m really enjoying both the races and the club runs already”