TEN10 NEEDS YOUR HELP

Hazel will be taking on the huge task of running Ten Comrades in Ten Days again this year and is looking for help and donations. We need HELP from ALL members to promote Ten10 and be activists to tell everyone you know about this fundraising attempt.
Tell everyone. Share the website on Facebook and Twitter.
https://www.ten10.co.za/

Weekly Training
21-28 May 2018

And that’s Comrades build-up done and dusted. The next 3 weeks are NOT a holiday unfortunately, they’re a sharpening phase to get us ready for the big day. So as we drop off in mileage we’ll increase the intensity. Don’t expect your body to feel amazing anytime soon, but in those last few days just before race day you’ll start to feel rested and ready to go.

Training

Sean Dowds - A School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Bedfordview Fig8	10	Easy at 4:30-4:50p/km
Wed 04h50	Half Fred	15	Easy at 4:45-5:15p/km
Wed 05h00	Saheti	9	Non-Comrades runners: 4:14-4:30p/km
Thu 05h00	Garage2Garage	10	Easy at 4:45-5:15p/km, then between the 2 garages hold pace at 4:10-4:20p/km, then easy to the club from the 2^nd garage
Fri 05h00	Bedford Circle	10	Recovery pace at 5:20-5:40p/km
Sat 06h00	Boys	18	Easy at 4:45-5:15p/km
Sun 06h00	19th Hole	20k	Easy at 4:45-5:15p/km

Bill / Paulo - B School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Bedfordview Fig8	10	Easy at 5:15-5:45p/km
Wed 04h50	Half Fred	15	Easy at 5:30-6:00p/km
Wed 05h00	Saheti	9	Non-Comrades runners: 5:00-5:30p/km
Thu 05h00	Garage2Garage	10	Easy at 5:30-6:00p/km, then between the 2 garages hold pace at 5:00-5:10p/km, then easy to the club from the 2^nd garage
Fri 05h00	Bedford Circle	10	Recovery pace at 5:45-6:15p/km
Sat 06h00	Boys	18	Easy at 5:30-6:00p/km
Sun 06h00	19th Hole	20k	Easy at 5:30-6:00p/km

Donald / Craig - C School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Stairs2Stairs	9	Easy at 6:15-7:20p/km
Wed 04h50	Bedford Gardens	11	Easy at 6:15-7:20p/km
Wed 05h00	Saheti	9	Non-Comrades runners: 6:00-6:30p/km
Thu 05h00	Hendrik Potgieter	9	Easy at 6:15-7:20p/km up to half way, then 5:30-5:45p/km back to the club
Fri 05h00	Morninghill Reverse	9	Recovery run 7:00-7:30p/km
Sat 06h00	Queens	14	Easy at 6:15-7:20p/km
Sun 06h00	19th Hole	20k	Easy at 6:15-7:20p/km

Andrea / Mike - D School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Edenvale Chill	7	Easy at 6:30-7:30p/km
Wed 05h00	Club Hug	7/9	10mins easy at 6:30-7:30p/km, then 3 x 3mins at 6:10-6:30p/km with 3mins slow jog between reps, then 6:30-7:30p/km balance of the route
Thu 05h00	ZigZag	7	Easy at 6:30-7:30p/km, cut short for 7k
Fri 05h00	Gym		Leg & Core strength
Sat 06h00	Queens	14	Easy at 6:30-7:30p/km

PERFORMANCE SQUAD SUPPORT

The BCC performance squad has had some outstanding results in local races.

Some of the performance guys are experiencing a raised and positive profiles in their communities, creating training groups consisting of young aspirant runners.

Due to our limited budget we cannot provide the level of assistance required but would like to continue to make a difference therefore donations of retired/unused running kit are requested from you?

The intention would be to provide packs of shoes etc. to the performance guys who can then hand them out to their fellow training partners in their local communities, thereby increasing the perception of their status as positive role models in their communities.

Two boxes (one with a blue lid = male kit and one with a pick lid = female kit) will be placed under the notice board at the top of the stairs where the morning runs start.

Please could you place your unused running kit in the appropriate boxes before the morning runs.

A committee member will then collect and take to the clubhouse, from where they will be distributed, based on needs and requirements.

GREAT DISCOUNTS - TAKE ADVANTAGE!

RUNNING GEAR - The Sweat Shop - Up to 15% Off!
WATCHES - GARMIN - Up to 20% Off!
CYCLING - Tony Impey Cycles - Up to 15% Off!
NUTRITION - Herbalife - Up to 25% Off!
RESTAURANT - OTTIMO - Up to 10% Off!
HOME PURCHASES - Greg Marucchi Properties - Up To R20,000 back + R20,000 to the BCC Development Squad
LYNOTHERAPY - Lyno Bedfordview - Up to 16% Discount!
ELECTRO MUSCULAR STIMULATION - EMS Body Studio - FREE TRIAL
SPORTS MASSAGE - In Touch Wellness - Up to 10% Discount


	URGENT - TROPHY RETURNS Please hand your BCC trophies to any committee member - we need to start preparing them for BCC Awards 2018!


	26 MAY 2018 MUFFIN RUN That most grand of club effects - THE MUFFIN RUN - Will be happening on Saturday 26 May, see you there.


	3 JUNE 2018 - Comrades Breakfast Please save the date for the Comrades breakfast on 3 June 2018 - Details to follow.

NEW LIFE FOR YOUR OLD GARMIN

Members of the perform-ace squad are really in need for Garmins as they need to accurately record their races for legitimacy - especially when taking podiums like they do. It will also really help them for training and for the coaches to see their stats.
if you have upgraded your Garmin and have one that is not being used, please consider gifting it to us for our performance squad who will put it to good use at high speed. Let Pat know if you have one on 083 657 8778


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TEN10 NEEDS YOUR HELP

Weekly Training21-28 May 2018

PERFORMANCE SQUAD SUPPORT

GREAT DISCOUNTS - TAKE ADVANTAGE!

NEW LIFE FOR YOUR OLD GARMIN

Weekly Training
21-28 May 2018