Ultra and Comrades training now gets serious with our longer mid-week Big Beryl run of 16km. Weekend long runs also become longer and slower.
With Comrades being an up run we will start Florence Hill repeats from next week and with Big Beryl will be our two quality sessions during the week.
Thursdays will be a very easy recovery run and runners can choose to do the “stride out” session on Friday, however please make sure that you are still able to do the weekend longer runs as these are the key part of a long distance training program.
It is very important to do the “key sessions” and to be recovered from other training to do these. Recovery and longer runs must be easy and slow!
Next week we will change the plan slightly and do Big Beryl 16/18km on Thursday the public holiday and Pat and Andy will provide post run refreshments.
TUE 12 MAR – 10km east recovery run captains choice after Edenvale marathon and to recover for the start of Big Beryl tomorrow.
WED 13 MAR – Big Beryl 16km – start times A school 04h30 and Lemmings and B School 04h20
THU 14 MAR – 10km easy recovery run – captains choices
FRI 15 MAR – Rest or easy run
SAT 16 MAR – Boys School 15 or 20km – Pat and Andy will open for refreshments as usual.
SUN 17 MAR – Long run from Jeppe at 06h00 – 2 to 3 hours – Captains to plan routes
Big Beryl Route – 16 or 18km
This is a good hilly route to build strength for both Two Oceans and then Comrades. After running the hilly part of the route to top of Sylvia’s pass, it is a good idea to practice your downhill running technique to the water stop at the Engen Garage on Club street.
Leave Jeppe and turn right into Boeing East down the hill left under the bridge and left into Boeing West and up past Gilloolys, right into Morning Hill at Batten and through the boom till Munday and turn left, follow Munday till T junction, right into River and immediately left into Vernon, follow Vernon, through the boom and right into Ernest Oppenheimer, follow till traffic light and right into Marcia, over the river and turn right at next traffic light into Hans Pirow and follow through the boom till Beryl and up Beryl, road forks after the hilly part and go right up Aster which becomes Grace and follow till you get to T Junction with Sylvia’s Pass and turn right and downhill till Tregonning, turn right and follow all the way to King David School, right into Club Street and drink at the Engen (10.5km), follow Club till Shakespeare, turn right and follow till St Andrews, turn right and left into Clark, follow Clarke becomes Bedford and takes you to Civin turn right and back to the club for 16km – add on Essexwold loop for 18km