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Comment by Raymond Fuller on March 19, 2012 at 6:54

So, only 3 weeks to go, last big week and then a 2 week taper to Oceans.

This week should look like this:

M   12km with a 5km time trial ( we will do Hohenort - short or long)
T    Easy 9-10km
W  17 - 20km   easy (GWC 10km plus an add on)
T   8 km Easy
F   Hills 4 x (400m walk back recovery)
S  Rest
Sun 35km LSD - Glenryck Tygerberg 30 Km

Well done to Nicky, Charlene and Raju @ Africa - X.

Comment by Raymond Fuller on February 26, 2012 at 17:50

Hi All,

Apologies for the missing schedule last week.

Qualification done - are your entries in or have you submitted your updates?

It is time to up the mileages a bit and add some hill work.
PLEASE MODIFY THIS EACH WEEK TO SUIT YOUR OWN REQUIREMENTS.

Adaptation:

If you just did Cango - go on the shorter side Monday / Tuesday.

10 - 11km on Wed is fine but, if you're aiming for Sainsbury or Rowen you may consider adding on or a second short run to get your mileage up.

On Thursday some can do 5 x 200 m and Jog back, the rest can do 4 x 200 m and walk back.

Friday can be a rest day if you're looking for Bronze or are choosing the half

6 wks to Two Oceans (Comrades - 14)

M  27	5 - 8 km Easy or rest
T  28	8 - 10 km Easy
W  29	15 - 18 km
T  1	Hills 4 to 5 x 200 m jog (walk) back recovery
F  2	10-12 km
Sat  3	20-25 km LSD
Sun  4	Rest

Total +/-66 - 80 km

Comment by Raymond Fuller on January 23, 2012 at 10:07

Hi All.

Well done on week 4 - there was a lot of adaptation going on this week but I see everyone is running very wisely and conservatively. Remember these long runs are just training runs and not our ultimate goal as such. Because of Redhill (for most of us) I have adapted this week a bit and start with an easier loosener run.

Week 5 (10 wks to Two Oceans)
M   35min easy rec run
T     ';"'>Fartlek (+8 km with 6 X 30 sec hard, 2 min easy)
W    ';"'>11km mod pace - Tokai Park Loop
T     ';"'>35min easy rec run
F      Fartlek (8 km with 4 X 1 min hard, 3 easy)
S     20-25km LSD        
S     Rest                    ';"'>(OPTION: Kloof Nek Classic 21km for the hard core)
';"'>
Total 61-65km

A week of consolidation on an excellent base. Keep it up

Comment by Raymond Fuller on January 16, 2012 at 8:38

This weeks plans;

Week 4 (11 wks to Two Oceans)
M    Fartlek (+10 km with 5 X 1 min hard, 3 easy, 6 X 30 sec hard,1 easy)
T     ';"'>35min easy rec run
W    ';"'>11km mod pace - Tokai park loop & back
T     ';"'>35min easy rec run
';"'> F      Fartlek (8 km with 3 X 1/2 min hard, 4 1/2 easy)
S     20-25km LSD         (OPTION: Rest on Friday and do Redhill 36km)
S     Rest

Total 63-68km (OPTION: 71 km)

Redhill will be good for the head but one does need to take it strictly as an LSD as these last two weeks will have been a fair increase for a lot of us (the ones who did not manage to maintain mileage over the festive season).

Comment by Nicky Horenz on December 7, 2011 at 9:07

.......and you wonder WHY that was !!????  Listen - Charlene and I are about to enter African X..... we need a group name.....  suggestions welcome..... don't be rude !! 

 

Comment by Raymond Fuller on December 7, 2011 at 9:02

Saw you flying along in the cool drizzling conditions - I see Alison & Nicky chickened out of joining you and hit the gym instead. See you tomorrow.

Comment by Raju V R M on December 7, 2011 at 8:49

Good 800m x 6 speedwork - Dave Long . Did'nt take the correct turn-off on Main Road !! Ended up doing 12.48 km

Comment by Nicky Horenz on December 5, 2011 at 12:31

Oui ! Thanks for the heads up !

Comment by Raju V R M on December 5, 2011 at 12:23

Understand from Al that tomorrow is an easy 10 k run & Wed is Speedwork

 

Comment by Nicky Horenz on December 5, 2011 at 12:14

Fabulous - another place to "be bossy" !!