
	COMRADES 2018 You got this! The training is done and all that remains is to get to the start. Have a brilliant experience and make it a day to remember. We will be following you and supporting you along the way. Go team BCC!


	MASSIVE Thank You! Thank you to those manning the tables on route. You will be a sight for sore legs! Please excuse the runners at the furtherest tables if they are not all that friendly, it's a tough day out there : )

WEEKLY TRAINING 4-10 June

It’s the final countdown! Keep calm, stay in the moment and enjoy every moment.

Sean Dowds - A School

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Club Hug	9	Easy at 4:14-4:30p/km
Wed 05h00	Trevor's Route	9	20mins easy, then 30mins at marathon race pace
Wed 05h00	Revolver	9	Non-Comrades runners: 4:14-4:30p/km
Thu 05h00	Edenvale Cemetery	9	Easy at 4:45-5:15p/km, Comrades runners: rest if you feel any hint of fatigue
Fri 05h00	Morning hill	9	Recovery pace at 5:20-5:40p/km
Sat 06h00	Queens	14	Non-Comrades runners: Easy at 4:45-5:15p/km
Sat 06h00	Leg loosener	5	Comrades Runners: 30-35mins very easy jog, then 4 x 120m pick ups with 50m walk between
Sun 06h00	Comrades	90k	Run well

Bill / Paulo - B School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Club Hug	9	Easy at 5:00-5:30p/km
Wed 05h00	Trevor's Route	9	20mins easy, then 30mins at marathon race pace
Wed 05h00	Revolver	9	Non-Comrades runners: 5:00-5:30p/km
Thu 05h00	Edenvale Cemetery	9	Easy at 5:30-6:00p/km, Comrades runners: rest if you feel any hint of fatigue
Fri 05h00	Morning hill	9	Recovery pace at 5:45-6:15p/km
Sat 06h00	Queens	14	Non-Comrades runners: Easy at 5:30-6:00p/km
Sat 06h00	Leg loosener	5	Comrades Runners: 30-35mins very easy jog, then 4 x 120m pickups with 50m walk between
Sun 06h00	Comrades	90k	Run well

Donald / Craig - C School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Revolver	9	Easy at 6:15-7:20p/km, Comrades runners: Rest Day
Wed 05h00	Hendrik Potgieter	9	Easy at 6:00-6:30p/km
Thu 05h00	Saheti	9	Easy at 6:15-7:20p/km, Comrades runners: Rest Day
Fri 05h00	Kensington GC Loop	9	Recovery run 7:00-7:30p/km
Sat 06h00	Queens	14	Non-Comrades runners: Easy at 6:15-7:20p/km
Sat 06h00	Leg loosener	5	Comrades runners: 30mins very easy jog, then 4 x 100m pickups with 100m walk back between
Sun 06h00	Comrades	90k	Run well

Andrea / Mike - D School

Day	Route Name	Distance	Training Details
Mon	Rest		Rest
Tues 05h00	Essex Fig 8	9	Easy at 6:30-7:30p/km
Wed 05h00	Club Zig Zag Reverse	10	10mins easy at 6:30-7:30p/km, then 6 x 30secs hard with 90secs easy, then 6:30-7:30p/km balance of the route. Cut short for 7
Thu 05h00	Revolver	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

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/


	Tenth Comrades in a Cow Suit In the Richard wil be doing his 20th Comrades and his 10th in the Cow Suit. He is doing it for CHOC COWS of course and any donations will be greatly appreciated. Click here to donate through the Comrades website.


	Bedfordview Hoodies Hoodies still available, order through the website. We had a run on the smaller sizes and will have more available later this week.

PERFORMANCE SQUAD SUPPORT

Some of the performance guys are experiencing a raised and positive profiles in their communities, creating training groups consisting of young aspirant runners. We would like to help them make a difference though donations of retired/unused running. If you have anything you can donate please place them in one of the donation boxes under the notice board. There are two boxes (one with a blue lid = male kit and one with a pick lid = female kit). Please could you place your unused running kit in the appropriate boxes before the morning runs and a committee member will then collect.


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

Comrades lessons by Garth Diers

I once had the pleasure of doing a Special Forces Survival course in Limpopo.

The best tutors the special forces had were there to teach us how to get through a war zone special operation and come out alive and successful.

The 1^st lesson was; in a conflict situations there are two things which are not negotiable. Your boots and your rifle. Without either of these you have lost the fight before it even started.

The 2^nd lesson was; the unexpected will happen. You either have to change your tactics or your goals.

The 3^rd lesson was; food, liquids and sleep to keep you going and sharp are important but that when you are in a stressful or life threatening situation they are not your primary concern. You have built in reserves. However these reserves will only last so long and once depleted will stop you completely unless ;

Lesson 4 you are extremely mentally driven to complete the task at hand and believe you can.

There were other lessons on tracking ,snaring animals, finding food, obtaining liquids to drink ,repairing broken kit, natural medicines ,making palatable drinks even a bush” koffie” etc but these don’t concern us as at Comrades everything is supplied in abundance.

So let us use these proven facts to assist us in Comrade:

You need:

The right shoes

You don’t need a rifle but you need protection. Sun screener and a hat and maybe sun glasses. A warm top at the start is probably not going to be necessary at the start but take one along .

Be ready and relaxed for the unexpected to happen. It is not the end of your race. Collect yourself and start again maybe with a different goal. There is no reason to give up. After a short walk you will recover.

Get enough liquid and food but don’t overdo it. Make sure you get enough carbohydrate and salts. Plain water intoxication is dangerous.

Be extremely mentally driven even the impossible can de done if you believe in yourself. Success lasts forever.

If you don’t get to Pietermaritzburg on time it isn’t the end of the world you took part in the war and saw it through to the end, you were just as successful as everybody else, you just took a little longer.

Good luck and may the Special Force be with you

Garth Diers


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