FEBRUARY 3-9

MONDAY

Morning: 5 miles easy. Weights.

 

Evening: Joined the lads at Sweethoogte, my favourite training hill, but kept it easy - I want to race tomorrow. 3 x in 1:23, 1:25, 1:20. (Total 7 ½ miles.) 


(Total for day: 12 ½ miles / 20 km)

In those early days, all text books and coaching manuals we runners read were American or British, so all distances were in miles. It took me a while to become fully 'bilingual' in kilometres and miles!

WEDNESDAY

Morning: Fast 13 ½ miles. Heavy to begin with, but then I floated along feeling great. Weights.

By 1986, I had become a great believer in the mid-week longer run, done at close to Comrades race pace.

THURSDAY

Morning: Tired 3 miles.

Evening: Easy track session. 3 km warm up with striding, then 4 x 800 m in 2:18, 2:17, 2:18, 2:18... with 400 metre jog in-between each one. Easy running, but I was stiff and tight.

 

(Total with warm up and cool down: 7 ½ miles.)


I wish 8OO's in 2:18 felt easy now! I wouldn't be able to break 3 minutes.

FRIDAY

Morning: Very easy 5 miles.

SATURDAY

Morning: Gentle 2 ½ miles.

 

Afternoon: East Rand track champs. 5,000 metres. Hard race. Big field of 25 runners.

 

I ran first lap in 72 seconds, and was stone last! I tucked in behind Andre Van Heerden and Tulani Sibisi, glued my eyes 5 metres ahead and hung in. 1st km - 3:02, 3rd km - 9:06.

 

Andre and Tulani blasted away from me on last 400 metres. Finished, exhausted, in 7th - 5:10, Andre 5th - 15:02, Sibisi 6th - 15:03.

 

(Total: 7 miles.)


Track racing is great fun – but only if you're fit.

SUNDAY

Morning: Springs Striders Running Club. 32 km in 2:25. Legs dead, drained after yesterday's race.


Week's total: 67 ½ miles / 107 km

The Striders is a famous South African 20-mile run. It was the first race I ever ran back in 1977.

 

If you are able to find the time to do 3 gym sessions a week, that would be beneficial, but not critical. This is a down Comrades, so your legs will take a tremendous hammering from Botha’s Hill Village to the finish line.
 

I was fortunate to have Tim Noakes and Mr Universe, Reg Park, devise a training programme  specifically for me. Remember, my focus was on winning for the 6th time - a totally different scenario from the majority of Comarades participants.


As we were heading into February, I continued to concentrate on low mileage, but high quality. Because I wanted to win again, I ran twice a day, something the average runner shouldn't attempt, as it will just lead to injury.

Please reload

DID YOU FIND THIS EXTRACT INTERESTING?

 

THEN YOU MAY ALSO WANT TO HAVE A LOOK AT MY BOOK.

The must-have book for everyone who wants to run - or win - ultra-marathons.

brucefordyce.com is owned and managed by Fordyce and Associates CC South Africa. © 2019 Fordyce and Associated CC.

Any advice given is purely for informational purposes. Individuals following any advice do so entirely at their own risk. We advise that independant professional or medical advice be obtained before implementing anything suggested on this site or in the eBooks.

BECOME A SUBSCRIBER
I'll send my blogs with training tips to your inbox.

PRIVACY POLICY  |  EBOOKS  |  CONTACT  | FULL SITE TERMS AND CONDITIONS