Weekly Training
5 to 11 February 2018

Good luck to all using Pick n Pay as their qualifier this coming weekend.

In terms of where we are in training:

5 weeks of build-up before a 3 weeks taper for Oceans
If Comrades is your focus then you should either be building to your qualifier at Pick n Pay or Vaal or you should be working at improving your speeds before the slower, sluggish 8 week Comrades build-up starts toward the end of March

Additional Oceans specific runs to up your mileage, these will be marked as TO

Sean Dowds - A School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Track	12	Easy around club block, then 10 x 400m fast with 90secs rest between reps, then 20mins easy
Wed 05h00	Morninghill	9	Easy at 4:15-5:00p/km
TO	Edenvale Chill + Morninghill	17	Easy at 4:15-5:00p/km
Wed 18h00	BCC Time Trial	4/8
Thu 05h00	Track	12	Easy warm up around club block, then 4 x 1000m at 3k race pace with 3.5mins slow jog between reps, then 10-15mins easy
Fri 05h00	Revolver	10	Easy at 4:15-5:00p/km
Sat 06h00	Queens/Boys	14/18	Easy at 4:15-5:00p/km or Parkrun hard
TO	Boys	18	Easy at 4:15-5:00p/km
Sun 06h00	Klopperpark Ext	21	Easy at 4:15-5:00p/km
TO	Pick n Pay or Wanderers	42	Easy at 4:15-5:00p/km

Bill / Shawn - B School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 06h00	Track	11	Easy around club block, then 8 x 400m fast with 90secs rest between reps, then 20mins easy
Wed 05h00	Morninghill	9	Easy at 5:00-5:45p/km
TO	Edenvale Chill + Morninghill	17	Easy at 5:00-5:45p/km
Wed 18h00	BCC Time Trial	4/8
Thu 05h00	Track	12	Easy warm up around club block, then 4 x 1000m at 3k race pace with 3.5mins slow jog between reps, then 10-15mins easy
Fri 05h00	Revolver	10	Easy at 5:00-5:45p/km
Sat 06h00	Queens/Boys	14/18	Easy at 5:00-5:45p/km or Parkrun hard
TO	Boys	18	Easy at 5:00-5:45p/km
Sun 06h00	Klopperpark Ext	21	Easy at 5:00-5:45p/km
TO	Pick n Pay or Wanderers	42	Easy at 5:00-5:45p/km

Donald / Craig - C School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 06h00	Bedford Centre	9	Easy at 5:45-6:30p/km
Wed 05h00	Track	9	Easy warm up around club block, then 4 x 800m (at time equal to current marathon race time eg, 4h00 = 4?00? per 800) with 4mins slow jog between reps, then 10-15mins easy
TO	Edenvale Chill + Morninghill	17	Easy at 5:45-6:30p/km
Wed 18h00	BCC Time Trial	4/8
Thu 05h00	Essex Fig8	9	Easy at 5:45-6:30p/km
Fri 05h00	Morninghill	9	Easy at 5:45-6:30p/km
Sat 06h00	Queens/Boys	14/18	Easy at 5:45-6:30p/km
TO	Boys	18	Easy at 5:45-6:30p/km
Sun 06h00	Klopperpark Ext	21	Easy at 5:45-6:30p/km
TO	Pick n Pay or Wanderers	42	Easy at 5:45-6:30p/km

Andrea / Mike - D School

Running Pace: Beginner/come-back - easy
School Captain: Leigh-Ann/Catherine

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Bedford Centre	7/9	Easy at 6:30-7:30p/km (come back along Arbroath for the 7km)
Wed 05h00	Club Hug	7/9	Starting in Van Burren, 20mins easy, then 4 x 100m pick ups (gradual increases in pace) with 50m walk between, then balance of route easy
Wed 18h00	BCC Time Trial	4/8
Thu 05h00	Essexworld	7/9	Easy at 6:30-7:30p/km
Fri 05h00	Gym		Leg & Core strength
Sat 06h00	Queens	14	Easy at 6:30-7:30p/km

BCC at BOBBIES 10/21k

BCC placed 2nd and 10th overall in the 21k and 6th in the 10k. With a 2nd place in M category (if you guess who you will win nothing - Yes it's Tony : ) Well done Tony! Emma and Ash ran 59mins on a hilly course. Well run ALL!

SASOLBURG MARATHON

They just keep smashing it - Emmanuel came in 6th in a time of 2h31 and Professor 7th in a time of 2h32. Motshabi did a 4:55 and Mel did the 21k. Reports from all round that the portaloos were very impressive. if you want more details please ask Hazel Moller : )


	2018 ASA LICENCES ARE HERE! Collect from Alan's office at the Virgin Active - BCC Club Secretary - 8:30 to 4:30


	STITCHED UP If you would like your ASA number sewn on your vest - we have someone who is doing it for R25. Place you vests and numbers in a plastic bag with your money, name and licence number written on it. We will collect from Tuesday to Thursday next week. Just hand to any committee member. Vests will be returned the following week.

CAPE TOWN CITY MARATHON 2018

If anyone is interested - the CAPE TOWN CITY MARATHON - Entries are open!

ENTER NOW

LOSKOP MARATHON - SUNDAY - 21 APRIL 2018

Enter before its too late - FOREVER LOSKOP MARATHON

ENTER NOW

BCC MEMBERSHIP RENEWALS

Bedfordview Athletics is taking a step to bring our memberships online.
We will be using our website to control the memberships and to ensure only paid up members have access to the the website, membership rewards and the the weekly training newsletter. An online system will make the administration of the club better and make managing your own membership even easier.
But there is MORE : )

Credit Card Payment - Use can now use your card to pay, but please note the R58 surcharge to cover the payment gateway costs. Ah, the price of convenience. You can also still pay via EFT.
You can STILL renew your membership with Alan at the Country Club offices at Virgin Active if you prefer.

Member Directory - To make it even easier to get to know who is who, members will be able to view a directory of members, their names, photos, achievements and links to their social media profiles or websites.

Your Profile - The information you provide on your profile includes your emergency contacts and information needed for the ASA forms. Hopefully we can prevent your needing to fill out forms in the future.

Member Rewards - Something new we are working on to bring our members even more value. We will be approaching many local businesses to give our members discounts and group benefits. Watch this space!

FEBRUARY BIRTHDAYS

GRANT GREEFF	05 February
PAULO PEREIRA	06 February
HAZEL AGGETT	07 February
LUCIA MOREIRA	08 February
CHRISTINE TAYLER	08 February
CRAIG VAN DER WESTHUIZEN	08 February
RONALD WHELAN	08 February
WILHELM ARP	09 February
CHANTEL SENATORE	09 February
LINDI DE BEER	10 February
JP DE LA MOTTE	11 February
MICHELLE JOSEPH	11 February
JASON FREEMAN	12 February
GRAEME BOAKE	16 February
NICKY DE GOUVEIA	16 February
KEVIN BOAKE	17 February
BARRY DINGLE	18 Februar
NICKY JOHNSTON	19 February
BARRY LAIDLER	19 February
ROY STEWART	19 February
GRAHAM CALLANAN	23 February
CELESTE ERASMUS	23 February
NADJA PAYNE	23 February
SHARRON MIDGLEY	24 February
ANGELIQUE PEREIRA	24 February
HELENA ALBRECHT	25 February
IAN HORN	28 February


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