Modern Athlete Magazine Issue 102, January 2018 | Page 32

COACHING
TRAINING
Ready to Step
it Up?
a few long runs to ensure you can comfortably
complete your qualifier, your focus should be on
getting faster. This will enable you to cover more
distance in the same amount of time when you
start your major build-up phase in mid-March.
The Two Oceans Ultra is a slightly different matter.
You have about nine weeks of training before
the start of a three-week taper, and this still
leaves you with enough time if you have trained
through December. However, if you did nothing
in December, then you’re pretty much going to
have to settle for aiming for a finish at Oceans, as
you really only have time to get your base back
in place and a small amount of speed work in the
last few weeks. Your peak training period for Two
Oceans starts early-Feb and ends mid-March.
BUILD IT UP
N
ot all of us commit to New Year’s resolutions, but come January and many do find a renewed motivation
to run that PB, aim for higher weekly mileage, lose weight or smash that target race, but is this the best
approach? We need to ask ourselves what should I be doing in January, how much should I be doing, and
when and how do I go about increasing my mileage? These questions are all dependent on what your main goal or
race for 2018 is, and regardless of what that goal is, I hope that your December consisted of more than just over-
indulgence of food and drink, and that you managed to at least still get a few days of training in per week.
WHAT’S YOUR GOAL?
When it comes to Comrades, many of us start increasing mileage far too early, and by the time race day rolls
around we’re tired, sick or injured. If Comrades is your goal, then you should be looking to qualify around mid-
February to early March, and ideally, you would need the minimum amount of mileage in order to qualify in the
slowest time possible within your target batch, so that you leave plenty in the tank for Comrades itself. Apart from
Be careful not to get caught up with doing too
much mileage too early on. Our bodies and
minds can really only sustain long hard weeks for
around six weeks before we start paying the price.
Nevertheless, January is the ideal time to get
motivated, because the New Year offers a clean
sheet with new possibilities.
About the Author
Ray Orchison is a USATF and NAASFP certified
coach. Find him at www.runetics.com or ray@
runetics.com.
NUTRITION
The New Year is a perfect opportunity to change
things up and set some healthy goals. It’s a
fresh new start to the year, and with that,
the opportunity to watch what we eat, so try
these tips to kick-start your 2018! – BY SALOMÉ
SCHOLTZ, REGISTERED DIETICIAN
1. Make a list: Do your grocery shopping with a list and a time limit -
that way, you’re less likely to stray into the processed foods section.
2. Small changes work wonders: If you’re having trouble getting
January Jumpstart!
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ISSUE 102 JANUARY 2018 / www.modernathlete.co.za
started, make a small change such as starting a food diary. You’re
three times more likely to follow through if you start with small
gestures.
3. Don’t confuse thirst with hunger. Drink a glass of water when
you feel hungry to see if that’s what you’re really craving.
When you open your eyes on 1 January 2018, you’ll be thinking about your running
goals in the coming months. Here are some tips to get back into the swing of
things. – BY RAY ORCHISON, REGISTERED COACH
Of course, you may have other goals, such as a
21km PB. As a general rule, you want to build up
to 85% of the race distance three weeks before
the event. In the case of a 21km, that would mean
an 18km long run three weeks before. When
building your weekly mileage, increase by no more
than 10 to 15% each week, with a recovery week
every third or fourth week.