Comrades training - April 2011

Welcome to the April edition of the 2011 Comrades Marathon training program.

April sees both the weekly mileage and the monthly mileage reach their peak - this is the "high mileage" season.

Let's go straight to the highlights for April 2011:

Month 11.  April

Goals:
 1. to run a Standard marathon as well an Ultra marathon
 2. to average around 60 - 70 km per week

Total weekly mileage: 60 km, 64 km, 70 km, 64 km

Total Monthly mileage: 292 km

Road race distances to be achieved: 1x50 km, 1x42 km, 1x21 km, 1x15 km

Highlight of the month: To run an Ultra marathon (50 km or 56 km)
 

Let now look the the training in more detail:

Goals:
 1. to run a Standard marathon as well an Ultra marathon

When the Comrades marathon is run at the end of May (as it has been for the last few years), there is only enough time in the year to run 2 standard marathons as well as one Ultra marathon.  Last month, March 2011, we ran the first of the standard marathons.  Between this first marathon and when we start our "taper", we need to fit in a second marathon as well as an ultra marathon.

I would suggest running the Springbok Pharmacy Jackie Gibson Marathon on 27 March and then running ONE of the following three races:

Sat 16 April Forever Resorts Loskop Ultra Marathon - 50 km
Sun 17 April Slow Mag Marathon - 42.2 km
Sat 23 Old Mutual Two Oceans Ultra Marathon - 56 km

These two races will then be followed by the Colgate 32 km race in April, which starts our Comrades "taper", where the weekly mileage gradually decreases.

 2. to average around 60 - 70 km per week

April sees both the weekly mileage and the monthly mileage reach their peak. This year, like the last two years, with the Comrades Marathon being run so early, there is a very limited "high mileage" season, and this is mainly during the month of April.

I personally think that this is not a bad thing.  The longer a runner maintains "high mileage", the greater the risk of injury. It is usually at this time of the year when Physiotherapists such as myself see the greatest number of overuse injuries related to Comrades training.

On the flip side though, you do need to get in a "good few weeks" of high mileage training so that you can be fit enough to get through Comrades.

Total weekly mileage: 60 km, 64 km, 70 km, 64 km

This is achieved by running 10 km on Tuesdays and Thursdays, running 10 km or 12 km on Wednesdays, and running around 30 km during the weekend.
(see table below)

It is important to still have two rest days during the week.  Even during this "high mileage" period, you need to have days where you are not running in order for the body to recover.

This is best done on Mondays (after the long Sunday run) and a Friday (before the long weekend runs).

Total Monthly mileage: 292 km

This is 8% up from March, which has one extra day compared to April.  Next month the total monthly mileage will drop dramatically as we "taper" towards the Comrades.

Road race distances to be achieved: 1x50 km, 1x42 km, 1x32 km, 1x15 km

For those in the Guateng area I would suggest doing the following races:

Week 1. A training run - 15 km
Week 2. The Callies Comrades Legends  - 32 km
Week 3. The Forever Resorts Loskop Ultra Marathon - 50 km
Week 4. A training run  - 20 km

Highlight of the month: To run an Ultra marathon (50 km or 56 km)

What a highlight!  Running an Ultra marathon will give you a hugh mental lift.  "If you can run an ultra marathon, you can run Comrades"

Lets look at the actual daily training required in April this year:
 

Lets look at the what races on offer in the Central Gauteng region in April this year:
 

Some tips on how to run during the "High Mileage" Season

1.  Set your peak weekly mileage at a realistic level

My rule of thumb is no more than 70 per week.  Novices and "12 hour" Comrades runners should be especially aware of not doing excessive weekly distances in this "high mileage" season, as this is also the "high injury" season.

2. Concentrate on "L.S.D"

The emphasis of training should be shifted from Time trials, "Fartlek" sessions, hill sprints and track work, to running "Long, Slow, Distances".  This type of training allows the body to get used to spending longer and longer periods "on your feet".

Typically a long Sunday club run with plenty of time spent standing around chatting during water stops is most beneficial.

3. Listen to your body signals

Don't be scared to take a day off.  Despite the need for high mileage at this time, if you feel tired, unmotivated, sore, "fluey", lethargic, or generally listless, take a day or even more off.  These are all sure signs of over training and indications that your weekly distance expectations were not realistic.

Be flexible, cut down on your weekly mileage if you feel a little unwell, and build a few more rest days into your training schedule, to allow the body to cope with increased distances.
 

Enjoy your challenges this month, stay injury free, and look forward to cutting down the mileage next month leading up to Comrades.