
	Awesome Muffin Run Another great Muffin Run on Saturday. Thanks to all who dressed up and a BIG thank you to all those who baked, bought and brought everything to the hill. It was a brilliant morning with great people.


	Run with Hazel this Saturday Don't forget that Hazel starts this Friday and we will all be running with her for a few KM on Saturday morning as she sets out. Please bring donations of dog food on Saturday and be there 15 min early. Hazel will be taking off at 6am for DAY TWO of Ten Comrades in Ten Days!!!

SHARE THE TEN 10 STORY WITH EVERYONE

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 - 28 May to 3 June 2018

2 weeks to go!! Not much more to say : )

A School - Sean

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Homestead 400’s	10	Easy at 4:30-4:50p/km to cnr Nettleton & Homestead, then 10 x 400m in 85-90secs with 60-90secs rest between reps, then easy back to club
Wed 05h00	Dikkie Fritz	12	Easy at 4:45-5:15p/km
Thu 05h00	Club ZigZag	10	Easy at 4:45-5:15p/km for 15mins, then 2 x 10mins at 4:00-4:15p/km with 5mins slow jog between reps, then balance of route easy
Fri 05h00	Saheti	9	Recovery pace at 5:20-5:40p/km
Sat 06h00	Queens Run with Hazel as she starts Leg 2 of her 10/10	14	Easy at 4:45-5:15p/km
Sun 06h00	Chairman’s Run	6-8k	Easy at chairman’s pace, fines for anyone caught passing the Chairman!!

B School – Bill / Paulo

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Homestead 400’s	10	Easy at 5:15-5:45p/km to cnr Nettleton & Homestead, then 8 x 400m in 90-100secs with 60-90secs rest between reps, then easy back to club
Wed 05h00	St Andrews	10	Easy at 5:30-6:00p/km
Thu 05h00	Club ZigZag	10	Easy at 5:30-6:00p/km for 15mins, then 2 x 10mins at 4:30-4:35p/km with 5mins slow jog between reps, then balance of route easy
Fri 05h00	Saheti	9	Recovery pace at 5:45-6:15p/km
Sat 06h00	Queens – run with Hazel as she starts Leg 2 of her 10/10	14	Easy at 5:30-6:00p/km
Sun 06h00	Chairman’s Run	6-8k	Easy at chairman’s pace, fines for anyone caught passing the Chairman!!

C School – Craig / Donald

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Trevor's Route	9	Easy at 6:15-7:20p/km
Wed 05h00	Nightmare on Elm street	9	Easy at 6:15-7:20p/km
Thu 05h00	Morninghill	9	Easy at 6:15-7:20p/km for 20mins, then 3 x 5mins at 5:30-5:45p/km with 3mins slow jog between reps, then balance of route easy
Fri 05h00	Essex Fig8	9	Recovery run 7:00-7:30p/km
Sat 06h00	Queens – run with Hazel as she starts Leg 2 of her 10/10	14	Easy at 6:15-7:20p/km
Sun 06h00	Chairman’s Run	6-8k	Easy at chairman’s pace, fines for anyone caught passing the Chairman!!

D School – Mike / Andrea

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Bedford Square	7.5	Easy at 6:30-7:30p/km
Wed 05h00	Edenvale Chill reverse	7	10mins easy at 6:30-7:30p/km, then 5 x 30secs hard with 90secs easy, then 6:30-7:30p/km balance of the route
Thu 05h00	Club Circles	8.5	Easy at 6:30-7:30p/km,
Fri 05h00	Gym		Leg & Core strength
Sat 06h00	Queens – run with Hazel as she starts Leg 2 of her 10/10	14	Easy at 6:30-7:30p/km
Sun 06h00	Chairman’s Run	6-8k	Easy at chairman’s pace, fines for anyone caught passing the Chairman!!


	Chairman's Run - Sunday at 6am In the long standing tradition of the club, anyone passing the Chairman on the Chairmans Run will be find. Although we would be very impressed if anyone could beat our Chairman this year!


	Bedfordview Hoodies Order online now. These are currently in production and will be ready for the Comrades Breakfast. You can order online and select the cash payment option and then pay at the breakfast when you collect. Orders are open to all members. Already 65 sold of 200 - so make sure you place your order!

COMRADES BREAKFAST ON SUNDAY

The Comrades Breakfast will be held on Sunday 3 June 2018, 9am at Malagueta Restaurant. A delicious breakfast buffet will be served. R135 and R70 FOR kids under 10. We have a guest speaker and all the usual Comrades betting and fun. All members are welcome - not just the Comrades runners.

RSVP WITH KARYN

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!


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