Weekly Training 9-15 July 2018

While you’re enjoying some recovery and ticking over through the cold winter mornings there are a few things you need to start thinking about:

1) You need to start planning your approach to Two Oceans 56k is that is a focus for you next year. The reason you need to start planning now is because you’ll need to, or rather, I suggest you run your qualifying marathon before the end of this year. So if you’re looking at Kaapsehoop you’ll need to begin your build-up beginning of August and if you’re looking at PE or something else early Dec you’ll begin your build-up beginning of September. Of course you might also be looking at an end of year qualifier for Comrades and getting that out of the way.

2) If you’re not looking at a marathon in the remaining months of 2018, then it’s a great time to start getting yourself ready to race a few 10k’s and 21k’s come the start of the running season in August/September.

A / B Schools - Sean/Bill

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Club ZigZag	10	20mins easy, then 3 x striders with 3mins slow jog between sets, then balance of route easy. striders = counting on 1 foot, 10 steps hard, 10 steps easy, then 20 steps hard, 20 steps easy, etc up to 50 steps hard
Wed 05h00	Nightmare on Elm street	11	Easy at 4:45-5:30p/km
Thu 05h00	Track	9	Easy warm up around club block, then on the field do 4 x 2mins hard with 2mins very slow between reps, then easy around club block
Fri 05h00	Hendrik Potgieter	9	Easy at 5:00-5:30p/km
Sat 06h00	Dikkie Fritz Plus	14	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	Hendrik Potgieter	9	Easy at 5:45-6:30p/km
Wed 05h00	Trevor's Route	9	15mins easy, then 2 x 5mins at 10k race pace with 5mins slow jog between, then balance of route easy
Thu 05h00	Kensignton GC Loop	9	Easy at 5:45-6:30p/km
Fri 05h00	Saheti	9	Easy at 5:45-6:30p/km
Sat 06h00	Dikkie Fritz Plus	14	Easy at 6:00-7:00p/km or push Parkrun

D School – Mike

Day	Route Name	KMs	Training Details
Mon	Rest		Rest
Tues 05h00	Saheti	9	Easy at 6:30-7:30p/km, cut short for 7k
Wed 05h00	Trevor's Route	9	15mins easy, then 2-4 x 2mins hard with 2mins walk between, then balance of route easy
Thu 05h00	ClubHug	7	Easy at 6:30-7:30p/km, cut short for 7
Fri 05h00	Gym		Leg & Core strength
Sat 06h00	Dikkie Fritz Plus	14	Easy at 6:30-7:30p/km


	Cleaning up at Winter Trail Series Some think Winter is for hibernation - others think its for winning! Congrats to Grant Johnson on his 3rd place title at the Trail Winter Series, Veronica Warmington 1st in the vets extra long and 3rd overall, Graham Callanan won the Masters category in the extra long course and also came 3rd in the series for the long course Master category and William Warnes who joined us recently came third in the short course Masters category. Well done guys!

Weekend CGA 4km Cross Country Results .

Men
1.Derocious Makhubalo - Bedfordview -11:14
2. Kabelo Melamu - KPMG-11:21
3.Mongezi Vesile -Future Runners -11:30
Women
1.Makoma Batjie -RunWalk for Life - 13:55
2.Nomsa Cossa -Sentrarand -14:31
3.Mapule Mokgotla - Nedbank -14:33


	ENTER DISCOVERY VITALITY RUN SERIES Almost completely sold out now : (


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


	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

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.

SNOWSHINE TOUR 2018

The Snow Shine Golf Tour is on. If you would like to join in - please contact Graeme Boake (graemeb@boake.co.za). All welcome - friends and family are welcome to join.

EMAIL GRAEME


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