I am offering to supervise training and arrange a package deal for flights, accommodation plus transport and guidance around South Africa. Runners can come out and simply do the race or opt to stay for a week afterwards and take in a Safari and the stunning beauty of Cape Town. Most Striders runners can do Comrades with the right training. This is an unforgettable journey and an unforgettable experience. Nothing in running comes within planets of this experience for me, it truly is the Ultimate Human Race. Talk to Stan if you’re interested or there is a thread open on our Facebook page on the subject and you can leave a comment there. facebook.com/spstriders

South Pine Striders Training Plan

Gold Coast Marathon 2013

This training plan is based on an approach to weekly training that places a high priority on 3 key training sessions:

Key Weekly Training Sessions

• Interval Session – designed to increase speed, lactate threshold and cardiovascular capacity.  Intervals are designed race specific – according the race that runners are preparing for.
• Hill Repeats – for improving VO2max and increasing muscle strength.
• LSD – long slow distance (on weekends). Prepares your body for consistent output over long periods of time. Race specific distances.

Secondary Training Sessions

If you are a serious runner your additional training days will be spent doing running related things. If you are a triathlete you will be concentrating on your other disciplines. If you are keen on a range of sporting activities then you can cross train (swim, MTB, gym, plyometrics, etc)

Serious runners will do a range of additional activities:

• Mid week long run.
• Weekly Time Trial.
• Recovery runs.

Rest

It is critical that you have a day of rest each week.  Rest is training. No rest is injury – eventually.

Qualification:

This training program is a guide only and does not constitute authoritative advice or prescription on training matters. No warranty of safety should result from its use. The guide in no way guarantees against injury or death. You need to see your doctor for advice on your capacity to undertake strenuous training. This is not the only training plan on earth that works, training plans although built on sound principles are subjective. This is a general guide to what has helped us as a club take plenty of people from the couch to the marathon finishing line.

Training Program Guide:

This program assumes that the Gold Coast Marathon is the peak race that you are building up to. My advice is NOT to do every race on the calendar, but to pick and choose your races according to which will help prepare you best for your chosen peak race of the year.

It is however very important to at least race a 5km or 10km in the run up to Gold Coast so that you have an indicative time from which your race pace can be calculated. Shorter races are essentially time trials, and you need to have them built into the program. (I don’t let runners know at Striders when we are having a TT because them they don’t show!).

Park Run is held every weekend and is a good option for a TT, although it messes with your training schedule. It is better to do a shorter time trial (3-5km) during the week and keep your training program on track, or do your TT on Saturday and your long run on Sunday at a slower pace. (make sure you get a rest day for the one you lose).

• Training weeks are in GREEN.
• Race weeks are in YELLOW.
• Explanatory notes above the week.
• Peak Training builds up relevant to the race that we are preparing for.
• Tapering happens over a 3 week period where we taper down after Peak Training period which is strenuous.  Tapering allows recovery and arrival at race with fresh legs.

10km Strategy:

I prefer 10km runners to train past 10km (up to 16km) so that on race day you have more than enough endurance built in and you don’t need to worry about that.  You can concentrate on putting out maximum effort and the race will seem short.

Half Strategy:

I prefer Half marathoners to train past 21km (up to 26km) so that on race day you have more than enough endurance built in and you don’t need to worry about that.  You can concentrate on putting out maximum effort and the race will seem short.

Marathon Strategy:

I prefer marathoners to train to a maximum of 35km preferably 33km. It’s no use being a hero and going further because you will do damage to your legs and as a result you will not be able to train as well in the run up.  You race when you race (damage yourself) but train when you train (build not damage).

LSD Strategy:

You put your biggest effort into your two weekly technical sessions (intervals & hills) so don’t kill yourself in LSD.  Time on legs is most important rather than speed or distance.  Obviously you need to achieve your distances in the run up to a marathon but be careful.

Interval Strategy:

The distances are indicative.  We try and make our interval sessions interesting and creative, these distances are simply what the interval session is based around in terms of what runners need to achieve in their intervals. If you are doing this by yourself then you simply do the straight distances as shown.  All normal interval sessions are based around 5km. Taper intervals are based on 4km.

Race Schedule At A Glance

High vis training vest from Nathan Running

Running, riding or walking is risky.  There are ways in which you can minimise risk and as a club we are keen that we always take the safer option whenever we are training, whether alone or in a group.  Please take time to read through our essential safety guide to help ensure that your training times with the club are as safe as possible. Click on this link: IMPORTANT SAFETY INFORMATION

The format is as follows:
1. There are 13 races to choose from
2. 8 of these will count towards your club champs points tally
3. 10 points for a distance category win with points reducing by 2 for each subsequent placing (e.g. first male and female in the same event earn the same points)

Restrictions:

1. You need to be a financial member of South Pine Striders at the time of the event for the points to count.
2. The 13 races is not to encourage you to do all 13 but rather provide options and time for recovery. Choose wisely! Mary will have your guts for garters if you hurt yourself!
3. No complaints will be entertained. Tell someone who cares…
4. You need to run in your own registered number and no husband/wife tag teams will be tolerated
5. You need to run in Striders club kit
6. Your safety and health and that of other competitors is of primary importance

And the races are:
1. 13 Jan Resolution run (11km)
2. 9 Feb Mt Glorious Trails (22km)
3. 24 Mar Twilight (10km & 21km)
4. 6 April Pinnacles (18km)
5. 28 April Noosa (10km & 21km)
6. 19 May Pine Rivers Festival – Pine Rivers Charity Fun Run 7. (10km)
7. 2 June Doomben (10km & 21km)
8. 16 June City 2 South (14km)
9. 7 July Gold Coast (10km, 21km & 42km)
10. 4 August Brisbane Running Festival (10km, 21km & 42km)
11. 25 August Sunshine Coast (10km, 21km & 42km)
12. 14 September Twilight Bay Run (10km & 21km)
13. TBC October Toowoomba (10km, 21km, 30km & 42km)

A comprehensive events calendar will be posted on the Striders website and will include walking, running, cycling and tri-athlon events mainly in SE Qld. This will be posted during the course of the coming week but by 31 Dec 2012 at least. Merry Xmas.

Abi Griffin crosses the line to win the women’s Toowoomba Marathon 2012

A strong contingent of Striders headed out to Toowoomba for this weekend’s XCell Roofing Toowoomba Marathon and other distances. The race featured a new course and considerable improvements to runner safety. The new course took runners out into the farm areas beyond the University and runners got some great views and scenery but paid the price with some new hills. Striders Abi Griffin took out the female marathon title (3:32) and club president Stan Fetting won his second marathon title in Toowoomba (2:57). There were a host of other notable achievements as well:

Mary Jackson placed 3rd in the 30km run and the following runners won their age category: Sandy Scott (Half), Josh Musgrove (30km), Yvonne Baylis (Half), Nicole Van Gurp (Half), Jessie Brown (10km). Scotty Brown nailed another good Half, Tim Carr nailed his first Toowoomba marathon as did Enda Cotter with an excellent 3:28. The Half saw a keen tussle between Nicole Van Gurp and Yvonne Bayliss with a minute to separate them at the end, Nicole crossing first. Duncan Price was the fox of the bunch, aiming at a 2hr for the Half and nailing a 1:42! Ryan Moore confirmed a good recovery from injury with a 41:15 in the 10km and Jerrod Smith chalked up a 43min 10km ahead of the Noosa tri coming in a few weeks. Karen Reardon nailed a good 57min 10km too.

Sandy Scott and Yvonne Baylis await the start of the Toowoomba Half Marathon 2012

On Saturday night the Striders crew gathered at La Porchetta Italian restaurant and all clubbies behaved themselves. The post race celebrations on Sunday were held at a pub after eagle eyed Dackie (who placed 5th in the Half with a strong second half) noticed $3 steaks on offer. Known for his penchant for savings it wasn’t long before the original plan to head to Sizzler was derailed and some unnamed clubbies enjoyed multiple orders of $3 dollar steaks and beer. More details are to be had but road trip rules state that what happens on the road stays on the road…

Stan Fetting accepts the Toowoomba Marathon Trophy

Many thanks to the wonderful Grotius family Corne, Jacqui, Ashleigh, Jaime) and also Tony & Gayle Banfield who supported us, as well as Carmel Trevorrow (Yvonne’s daughter) who did a superb job as photographer. Thanks to Yvonne for supplying the pics.

The Toowoomba Reporter carried a story about the race here. Toowoomba Chronicle video of Abi’s finish and interview with Stan here.

More photos on the South Pine Striders Facebook page: www.facebook.com/spstriders
The Toowoomba Road Runners are to be congratulated on an excellent event, with significant improvements. These improvements have meant a greater number of volunteers and as a club we appreciate the hard work of the organisers and the volunteers.  We enjoy a trip up every year thanks to the generosity of this club and its hard working and selfless members.