Comrades training program – APR #07

Runners who raced Two Oceans or did any of the Easter 100km events, may need a few extra days recovery this week especially with the Club Long run next Wednesday.

We do have the final Big Beryl run of the Comrades program scheduled for Wednesday, but as usual the option is there for a shorter run.

The weekend longer runs are 15/20km on Saturday and/or 2hours on Sundays.

Next week is the Club Long run of 55/60km and thereafter we starting reducing the kilometres and add some quality runs.

WED 24 APR – Big Beryl 16/18km – This is the final Big Beryl run of the season. A school 04h15 and Lemmings and B School 04h20.  There will be a 10k run at usual 05h00 for those wanting a shorter run

THU 25 APR  – 10km very easy recovery run – captains choices

FRI  26 APR – Rest or “stride outs”

SAT 27 APR –  06h00 – Boys School 15 or 20km. Pat and Andy will open for refreshments

SUN 28 APR – Longer Run 2 hours Captains choice of routes and start times from Jeppe Quondam

Please do not over train this weekend after Two Oceans/Easter 100km to ensure you are recovery to run the long run

Club Long Run Wednesday 1st May (public holiday) from Jeppe Quondam Club starting at 05h00 – 55 or 60km.

Our traditional Comrades long run over a 3 lap 18km route (Coaches route) with fixed seconding points every 3km.

The route is safe and generally traffic free and allows runners to run their own pace without worrying about getting lost, and the seconding point at the club each lap allows you to use toilet facilities and change kit etc if necessary.

We will have cyclists out following the leaders and last runners and the coach will also be driving the route to make sure you are all safe.

The fixed seconding points also allow you to have any special food or drink that you may need at these points.

The long run should be a full “dress rehearsal” of what eat and drink the day before and on Comrades race day.

Runners must wear club kit for both safety reasons as well as part of the dress rehearsal using the shoes and socks that you will race in.

The long run is all about time on your feet and running easily within yourself – it is not a race.

We will have post run refreshments and food at the club afterwards (this after party last year continued well into the afternoon).

Please support this important final long training run and RSVP to Kim confirming your attendance so we can plan catering.