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Where are we now?

We have started the countdown and you must ask yourself “Where are we now?”  There are 144 days to go and we are starting off right at the beginning by running a standard marathon in late February to qualify for Comrades.

Remember that this programme over 5 1/2 months is based on the principle of achieving a target and moving on with biteable bits and chewable chunks.  Get used to being successful by achieving the very first target for January, which is a modest half marathon race in 2 hours 03mins.  In addition there are 5 weeks training of 6 days/week adding up to 308kms.  The weekend club runs increase from 20kms to 30kms just taken very slowly with drink stops.

My advice is to run a race twice a month and do the laid back club runs on alternate weekends.  You use the races to gain race experience which you will need in plenty on Comrades day.  The race experience includes:

1. Making sound arrangements to pre-enter the race, check the route to the venue and travelling time.  Allow at least 45 mins to arrive before the start.
2. Carry squeezies for races longer than 32kms and take one/hour.
3. Get a comfortable peak or cap, shades and sun screen cream.  Pin on your licence numbers in a comfortable position.
4. Stand at the start in the approximate place you intend to finish i.e. stand halfway in the crowd if you expect to finish halfway in the results.
5. Have a race plan to include a short walk up major hills and times for 10kms splits.  Allow for a slower second half for races over 30kms.
6. Regulate your drinking to have 60g carbohydrate/hour (450mls coke or energade plus one squeezie)
7. Deliberately choose running partners that run at the same speed and you feel comfortable with their conversation and support.
8. Concentrate on your pace in the early stages of the race and restrain yourself from going out too fast.  Generally adjust your pace by stopping at the water tables and walking for short stretches.  Avoid being influenced by faster runners flying by.  Expect to pass many runners in the second half of each and every race.
9. After the race re-hydrate with an energy drink followed by something light to eat which includes carbohydrate and protein and a little fat. (Chicken sandwich?)
10. Carefully record your time, position and distance in your logbook.  Rest the next day after a race.

The club runs are needed to recover from the stress and concentration of the races where you are always checking kilometre boards, stopwatch and running rivals.  For a club run do not take a stopwatch.  Go slower than your race speed and maintain a relaxed attitude by hanging on to other runners who are telling good jokes.  Do not hurry at the drink stops but have a stretch and compare notes with your club mates about past and future races.  We do not talk business; we reserve that for the golf course.  Keep up to date with club social activities and take part whenever you can.

Measure your training run courses by the car odometer and record every time on your stopwatch.  It is important to know how fast (or slow) you are running. You will need to know that on Comrades day, believe you me!

Here is the January training programme which also appears in the main programme.  The suggested races are:

11th January:  Dis-Chem 21km
25th January:  Johnson Crane half marathon
 

	Week 1	Week 2	Week 3	Week 4	Week 5
w/c	29/12	05/01	12/01	19/01	26/01
Monday	REST	REST	REST	REST	REST
Tuesday	8km T/T	8km T/T	8km T/T	8km T/T	8km T/T
Wednesday	8	8	8	8	8
Thursday	10	10	10	10	12
Friday	5	5	8	8	8
Saturday	5	5	5	5	5
Sunday	20km club run	21km race	25km club run	21km race	30km club run
Total	56km	57km	64km	60km	71km

Total kms for January = 308km

Start off well for your Comrades training.  Go carefully.

Don Oliver
Cape Town. December 2008