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Prime driver selected for Endurance Films Racing Team
August 11, 2011
| by: Truckers News Staff
Siphiwe Baleka, independent contractor at Prime, was one of 11 members selected for Endurance Films’ inaugural sponsored triathlon racing team. Endurance Films is the USA Triathlon’s official film production supplier. The team will make its debut at the 2011 USA Triathlon Age Group National Triathlon Championship on Aug. 20 in Burlington, Va. For more information, visit http://www.endurancefilms.com/racingteam.html.
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Hi there Sue,Well done- you are obviously ittegng the mileage out. I would definitely keep your 16 miles at a maximum for a while. Its important at the moment not to get too bored because the big day is still a while off.In most marathon schedules there is a variety of different forms of running: speed intervals, hill intervals, fast runs, medium distance and long run. If speed intervals are not something that you have done before then it might be good to try it- it really will push your fitness.Try: 5 x 800m or 2 mins at a fast pace and a 2 mins very slow jog or walk recovery.If you can find a hill that can last over a minute to run up repeat that 5 times and rest for a minute inbetween.The main thing is that you are increasing the mileage slowly to ensure that you don’t injure yourself.The marathon is on the 17th April so 4 weeks beforehand should be your longest run (20-22 miles), each week after that drop 25% off your distance (20th march 20-22 miles, 27th March 17 miles, 3rd April 13 miles, 10th April 7 miles), this is called the taper.I hope this helps. I will write out a general schedule that you can follow if you like.It’s important to do a cross-training session now and then to mix up your training a little. If you are interested in circuits sessions then you are welcome to come to my circuits session every tuesday in Canada Water. Please do let me know if you would like to attend and I will give you further details.EnjoyRita
Hi Simon,You’re doing great! Its just time to start upping the megiale now. This weekend you will have expected to take your longest run to around 8-10 miles. You have about a perfect amount of time to build up to maximum megiale in time for the marathon.Look at doing some more varied sessions such as interval training or cross-training like circuits.Its a good idea to do some practise races before the big day. I would suggest a couple of big half marathons so that you can get used to the crowds in feb and march. If you haven’t booked any it isn’t too late, many of them can be booked with quite late notice.In regards to the Sports Massage. I do much of this at our therapy room in Ability Bow. If you want to book then do give me a ring at Ability Bow 020 8980 7778.Rita