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Comrades training - April 2013


Training for Comrades 2013 - The April training schedule.

"The "High Mileage" Season

The "high mileage" season runs from the beginning of April for about 5 weeks.  During this time of the year runners are most at risk of developing an overuse injury related to their Comrades training.  The weekly mileage climbs to a peak of around 70 km per week, and I would advise caution during this period.  Listen to your body's "warning signs" for any developing injury, and if necessary, cut down on your training. It is more important to get to the start line of Comrades "injury free", than to line up having completed your intended mileage, but with a niggling injury.

Having qualified for Comrades in March (having run the Springbok Pharmacy Jackie Gibson Marathon on 24 March), we now need to run one more standard marathon as well as one Ultra marathon during this high mileage period.  This will then take us up to our "pre Comrades taper" starting with the Colgate 32 km race at the Boksburg City Stadium on Sunday 5 May..

Below are some options for this:

1.  To run the Wild West Comrades 50 km run on Saturday 6 April followed by the Slow Mag Marathon on Sunday 14 April.

The Wild West Comrades run is an unofficial run with no marshals on route.  There are water points along the route of this out and back run, and there are also markers so you won't get lost.  The run is structured that you can decide what distance you would like to run, and I would suggest doing the 50 km option. The race is organised by the Roodepoort Athletic Club & Golden Reef Road Runners, and is run from the Cradle of Mankind, at the Riverstone Lodge, Muldersdrift.  The start is at 5.30 am.

A second option with these two races is to run 42 km at the Wild West Run, followed by the 50 km option at the Slow Mag Marathon.

2. To run the 2 Oceans Ultra marathon on Saturday 30 March followed by the Slow Mag Marathon on Sunday 14 April.

For those living in the Cape, or who still can afford the petrol to drive down to Cape Town, the Two Oceans 56 km Marathon is an ideal race to run your Ultra marathon while still having enough time to recover before running your second marathon of the year three weeks later.

3. To run the Harcourts Alan Robb 32 km on Sunday 7 April (adding on 10 km either before or after the race to make the run up to 42 km), followed by the Loskop Ultra marathon (50 km) on Saturday 20 April.

The Loskop Ultra Marathon, organised by the Middelburg Marathon Club, is one of the best organised running events in South Africa. Entries are limited to 4000 and goody bags and T-shirts are provided to all athletes who pre register before the official cut-off date. The Loskop Ultra Marathon starts at the Municipal offices in Middelburg and Finishes at Loskop dam Forever resort.

Let's look at this very busy month in more detail:

Month 11.  April

Goals:
 1. to run an Ultra marathon
 2. to recover and then to run your second standard marathon
 3. to average about 60 - 70 km per week

Total weekly mileage: 60 km, 70 km, 61 km, 68 km, 60 km

Total Monthly mileage: 269 km

Road race distances to be achieved: 1x50 km, 1x42 km, 1x21 km, 1x20 km 1x15 km

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

Goals for April 2013:

 1. to run the second standard marathon of the year
 2. to follow that with an Ultra marathon !!
 3. to average about 60 - 70 km per week
 

Daily training  - April 2013
Week ending: 31/3 7/4 14/4 21/4 28/4
Monday Rest  Rest  Rest  Rest  Rest
Tuesday 10 km  10 km 10 km  10 km  10 km
Wednesday  10 km 8 km 10 km 8 km 15 km
Thursday  10 km 10 km 10 km Rest  10 km
Friday Rest  Rest Rest  Rest  Rest
Saturday 10 km Rest 10 km 50 km 10 km
Sunday 20 km 42 km  21 km Rest 15 km
Race Training run Harcourts plus 10 km extra Slow Mag Loskop Mall@Carnival
Total 60 km 70 km  61 km  68 km 60 km

 
 
The full list of Sunday races and other long races in Central Gauteng is as follows:
Date  Race  KM  Venue
Sat 6 April 2013 Wild West Comrades 50 km, 40 km, 30 km, 20 km & 12 km Training Run 50 km, 40 km, 30 km, 20 km & 12 km Riverstone Lodge
Sun 7 April 2013 Harcourts Alan Robb 32 km & 15 km 32 km & 15 km Germiston Stadium
Sun 14 April 2013 Slow Mag 50 km, 42 km, 21 km, 10 km & 5 km 50 km, 42 km, 21 km, 10 km & 5 km Benoni Northerns Sports Grounds
Sun 14 April 2013 Zoo Trot 10 km & 5 km Run/Walk  10 km & 5 km Johannesburg Zoo Centenary Lawn
Wed 17 April 2013 Noordheuwel 10 km Nite 10 km Noordheuwel High School
Sun 21 April 2013 Birchwood Cross The Line Half Marathon & 10 km 21.1 km and 10 km Birchwood Hotel - Bus Gate
Sat 27 April 2013 Sportsmans Warehouse Cradle Half Marathon & 10 km 21.1 km and 10 km Kloofzicht Lodge
Sun 28 April 2013 Mall@Carnival 32 km & 15 km 32 km, 15 km & 5 km Mall @ Carnival Brakpan

Catch up with you in May....


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