newmast
savethedate-2
 
 
 
 
TRAINING 23-29 JULY
“Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic.”
Tim Noakes
 
 

Training 

A / B Schools - Sean/Bill

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

1km Repeats

11

Easy to Dowerglen, then 4 x 1k reps at  10secs p/km faster than 5k race pace with 3mins slow jog between, then easy back to club

Wed 05h00

Golf Course Loop

12

Easy at 4:45-5:30p/km

Thu 05h00

YARIB

12

Easy at 4:45-5:30p/km

Fri 05h00

Bedford Circle

10

Easy at 5:00-5:30p/km

Sat 06h00

Queens/Boys

14/18

Easy at 4:45-5:30p/km or push Parkrun


C School - Craig/Donald

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Saheti

9

Easy at 5:45-6:30p/km

Wed 05h00

Kilara Repeats Short

9

Easy to bottom of Kilara, then 8 x 30secs fast hill reps with walk down between, then balance of route easy

Thu 05h00

Hendrik Potgieter

9

Easy at 5:45-6:30p/km

Fri 05h00

Trevor's Route

9

Easy at 5:45-6:30p/km

Sat 06h00

Queens/Boys

14/18

Easy at 6:00-7:00p/km or push Parkrun


D School – Mike

Day

Route Name

KMs

Training Details

Mon

 Rest


Rest

Tues 05h00

Trevor's Route

9

Easy at 6:30-7:30p/km, cut short for 7k

Wed 05h00

Kilara Repeats Short

9

Easy to bottom of Kilara, then 8 x 30secs fast hill reps with walk down between, then balance of route easy

Thu 05h00

Saheti

7

Easy at 6:30-7:30p/km, cut short for 7

Fri 05h00

Gym


Leg & Core strength

Sat 06h00

Queens

14

Easy at 6:30-7:30p/km


 
trophies-4
 
URGENT - TROPHY RETURNS
Please hand your BCC trophies to any committee member - we need to start preparing them for BCC Awards 2018!
 
hoodedtopsad-3
 
Bedfordview Hoodies FREE delivery

All sizes are in stock and they can be collected from In-Detail in The Kloof Mall - 19 Kloof Road, Bedfordview. Open 8am to 5pm. You can try on for size and pay COD. Keep warm in BCC Blue this winter. Order for family members too!

NOW WITH FREE DELIVERY - Since we are all busy during the day - we can deliver in and around Bedfordview at no charge. Pay cash to the driver or pay online and just give us the delivery address.  

 
 

PERFORMANCE SQUAD SUPPORT

Lids

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.

 
ShoesChangingLives
newfooter
 

webversion | unsubscribe