“Last Minite Comrades Tips” with Lindsey Parry

On behalf of New Balance South Africa, we would like to formally invite you/ runners from your club to attend a Made for Comrades workshop featuring Lindsey Parry, one of South Africa’s most widely recognized coaches in preparation for the Comrades Marathon.

Parry has a unique ability to understand what it takes to succeed at any level and thrives on coaching, motivating and inspiring others to do the same.

Join us on the evening of the 19th May, 17:30 for 17:45 at the New Balance Lighthouse Store, Mall of Africa, Midrand for some value adding tips on the Comrades Marathon route, race day preparation and much more.

There will be a 10% discount on all New Balance Comrades gear for the evening, and one lucky guest will also stand a chance to win a brand new pair of Fresh Foam 1080’s.

 

 

2016 Comrades Down Program

Hi

Happy New Year All.

Hope everyone had a great break and is ready to get going on the New Year goals!

Jenni has put together a superb program to help achieve your goals, thank you!

UPDATED: 2016 Comrades Down Program

One thing I’ve noticed over the years is that the Bombers consistently achieve excellent Comrades times. This I believe is due to the comradery found in this group and getting out there and doing the work in the program!

“So what are you afraid of? What is holding you back? What is it that stands in your way? Do it!” – Norman Vincent Peale (1898-1993)

Cheers

Iano

(the Oke who no-one has seen running…)2016 Comrades Down Program

RAC Tough One – Makro Water Table Helpers needed

On Sunday 22nd November, the RAC Tough One is being run.

Doug Jones has arranged that Makro sponsors the 22km water table (at the corner of Milner and Bayswater in Ferndale).

If you are not running and are willing to give something back to the club, your help at the water table will be greatly appreciated.

The RAC Wednesday night running group will be helping man (and woman) the water table and would appreciate any help that the Bombers can provide.

Thanks
Iano

2015 Comrades Program

Happy New Year All.

It is time to shake off the holiday indulgences and get moving.

I have just posted the 2015 BB running programme to help us get started again.

2015 Comrades Up Program

Thanks to Silvia and Caron, they have redone the running programme for 2015.

Congrats to Tennille who is tying the knot in a week’s time!!

Keep moving!

Kind regards, Gill

Comrades Finish

Bombers, only 1 more sleep. Travel safely and keep off your feet now.

Here’s your map to the finish line.

The RAC tent is no 29, so hope to see you all there.

Iano

Track your Comrade 2014!

Hi Bombers

Only 3 sleeps to go (remember you don’t count the last night).

It looks like the weather forcast for race day is really favourable. In Maritzburg at the start, the temp is looking to be a warmish 13 8 degrees so make sure that you dress warmly at the start. I like to run in a long-sleeved T-shirt over my race kit and then a short-sleeved T-shirt over that. I can then discard layers as it warms up (don’t discard at the top of Polly Shortts as it is quite cold in the dip of Little Pollys).  As you move towards Durban it should warm up nicely to around 24 degrees at 2pm, with some rain in the afternoon.  

For the novices (and others) who what to know about the Comrades Course and what to expect, have a read of the following:

1. Barry Holland’s description of the Down Run Route – I’m told that Barry is now living in Ballito and has a joined the break-a-way Bomber Group down there (bun & coke, bun & coke, bun & coke… is his new mantra!)
2. Denis Kennedy’s article before the 2010 Comrades Down Run

So on to who is running Comrades this year (if I have missed anyone, I sincerely apologise – let me know and I’ll add them). I would have added Kerri-Lyn’s no, but she won’t tell me what it is…

I also believe that there are some Bombers struggling with head injuries in the last week before the race – take it easy and lets pray you make it down there.

You can track runners in one of 3 ways:

1. Online via the Comrades Website. Its a new website so I’m not 100% sure how it works, but you can then watch your runners progress progress throughout the day.
2. SMS the race number to 39174 and you will receive 4 messages throughout the day, tracking the runners progress. This costs R15.00 per runner (one race number per SMS). Make sure you only type the race no and not the starting batch letter too.
3. Facebook If your runner has registered for Facebook updates, then you will receive them on their Facebook profile. Runners can only link their Comrades no to Facebook at the Expo now, so make sure you do it when you register this weekend.
4. Online Video Streaming. Last year, you could watch the race live on the Web by logging onto the race website. I’m not sure if you can now, but try anyway!

As you can see, as always there are quite some good times the last time the down was run.

 

Good news is that G-batch has now gotten a new captain again this year… (though I’m told by the outgoing captain that this doesn’t really mean much…)

 

Race No	First Name	Last Name	Category	Club	Batch (medals)	Last Down
55258	Ian	Hendry	Vet	Rand AC	G (6)	08:08:19
52855	Sue	Naude	Open	Rand AC	F (7)	10:19:24
5900	Denton	Muil	Vet	Rand AC	E (14)	09:36:07
19894	Ali	Legwale	Vet	Rand AC	D (3)	09:27:04
42985	Alison	Miller	Open	Rand AC	D (0)	Novice
22495	John	Glendinning	Open	Morningside	C (4)	08:57:56
20051	Nicki	Ryder	Open	Rand AC	C (3)	08:16:06
22630	Donald	Holshausen	Open	Rand AC	C (9)	08:51:15
37370	Lianne	Rey	Vet	Rand AC	C (7)	08:34:09
41774	Doug	Jones	Open	Rand AC	C (5)	07:56:17
30062	Kate	Rees	Open	Rand AC	C (4)	08:52:41
36514	Caron	Askew	Open	Rand AC	C (4)	09:10:00
42405	Jenni	Kruse	Vet	Sunninghill	C (3)	08:24:51
	Kerri-Lyn	Sydow	Open	Rand AC	C (0)	Novice
57214	Martine	Baker	Open	Rand AC	B (2)	08:16:08

 

Good luck everyone!!

 

See you on the road.

Iano

 

Comrades race numbers

Hi Bombers

With only 19 sleeps (you don’t count the last night) to go to Comrades, please could everyone who is running let me know your race numbers and what your plans are for the race.

Enjoy the taper now….

Regards
Iano (The new captain of G-Batch)

“You can if you think you can.” – Norman Vincent Peale

Helpers needed for RAC Tough One

Hi Bombers

This coming month of November is quite a busy month, with events happening each weekend:

1. Sunday 4th – Soweto Marathon

2. Sunday 11th – RAC Worker’s Run

3. Sunday 18th – 94.7 Cycle Challenge

4. Sunday 25th – RAC Tough One

For those who run for RAC, now is a great time to give back to the club and help with the organisation of the main race for the year, the RAC Tough One (otherwise know in Bombing circles as the RAC Easy One).

Why don’t we get together and put a group to run the Worker’s run on the 11th and then help with the main race? There are many ways to help on the 25th November:

· Janine and the Early Worms have for many years put on a water table at the 17km mark. You could help there – it is great fun and usually the water table with the best vibe!

· If your organisation skills are great, Janine is looking for someone to take on the organisation of the table as she is not able to this year

· You could help marshalling at one of the intersections.

· You could help with taking entries and at the start of the race.

· There is a lot of work that needs to be done on the Saturday before the race

Some of the benefits of running the Worker’s run on the 11th November are that

· You don’t need to enter the race – just pitch!

· You also don’t need to pay for your entry!!

· And your race is timed and counts in the Tough One (I mean Easy One) results.

See you on the road soon.

Regards

Iano

Can’t miss event – our own Sue Harrisberg on Comrades

Remember that Sue Harrisberg – 12 Bill Rowans from 12 starts! – will be sharing her knowledge on Comrades at RAC this evening.

http://results.comrades.com/History.aspx?AthleteId=53046

Starts after the RAC Time Trial. Let’s give her our support!

Also, Prof. Tim Noakes will be speaking on Tuesday 22nd May, also at RAC. Should be fascinating.

(Sneak peak: Arnie Geerdts is lined up to do his famous Comrades Visualisation at the same event. If you haven’t experienced this yet I can highly recommend it!)

AMAZINGWE FLYER – Trail Run

Hi Bombers –

Here’s a fun looking race for anyone wanting to enjoy this late summer we’re having. See attached flyers.

There are 12km and 5km courses, and entries are limited to 600 so get in soon. Course is rated as medium difficulty and there are great views of the Crocodile River and Magaliesburg ranges. Watch out for the game – zebra, giraffe, kudu and other small buck. There’s a zipline for after the race, too!

Doug

amazingwe flyer1pdfthecoves

amazingwe flyer1pdf2coves