2016 Comrades Down Program


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)



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


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

Sainsbury Two Oceans and Bill Rowan Comrades Program

Hello All (Old and New)

 I have attempted to co-ordinate a new programme for a good Oceans and a Down Comrades for 2014. I am not sure what your focus is for 2014, but should you wish to come along for some runs in Bryanston, this is more or less the programme we will be following.

2014 Two Oceans and Comrades Program

 Happy and healthy training in 2014! Stretch and Core are my tips for the month.

 Kind regards


2013 Old Mutual Two Oceans Marathon Track Your Runner

Hi Bombers

Here is how you can keep track of friends running the Two Oceans this Saturday.

If you are running, please reply to this mail with your Race numbers so that we can follow your progress.




Bombers 2012 Program is out

Hi Everyone

I would like to take this chance to wish everybody a happy and a safe holiday. If you are going away please travel safely, don’t overindulge (too much), try and train a little bit (20 mins 3 times a week will help you maintain your fitness).

On that note, Gill has been hard at work (as usual) preparing a training program for the next 6 months. So as of last Tuesday, the plans up until Comrades on the 3rd of June 2012 have been drawn up. You can see what is happening here and can download the program to put up on your fridge!! It is complete with races for 2012 (RAC Club Runs have been added to this version).

This weekend, if you are around, there is a memorial run in memory of runners who have lost their lives on our roads. It is from the News Cafe in Rivonia, starts at 06:30 and consists of a 10 mile and 5 mile race. I believe it is also hosted by Morningside, who some of the Bombers belong to. Click here for details.

Have fun.

2011 Two Oceans and Comrades Program

Dear All,

Happy New Year and welcome back! Hopefully everyone is well rested and ready to get going with this year’s goals.

Thanks to last year’s program and with help from Caron and the latest Comrades and Two Oceans programs, I have consolidated the training programs into one to hopefully cater for the majority of the groups goals for this year. Many of us are either working towards the Paris/London Marathon, Two Oceans or Comrades again. The program is based on a sub 5 hour 2-Oceans or Sub 9 hour Comrades. Feel free to comment if you think it’s OK

You can download the program here

(Iano and Bridget, where are you, we miss you?).

For the trail runners: be sure to enter the 3 day-Wild Run as soon as entries open next week (Monday 17th Jan at 12h00). Be ready at your fax machines to ensure a place.

Kind regards


Two Oceans

This last Saturday, I turned on the TV to watch a bit of the Two Oceans finish. I’d just done the 2nd day of the much less glamourous Easter 100 – a 35km jaunt with Terry, Denton, Tennille, Izelle and Lance (Clive’s brother). Mark was also out and did all 3 days – 100km. From what I could see, the conditions were perfect for a race – cool and overcase with a little rain in some places just to cool everyone down. Of the people I saw finish, which included Evan Mclean finishing 20 odd secs below the Silver cut-off – again (how does he do it?), the best looking had to have been Sue H. Sue came cruising in in 4:39 looking more like she had just started the race than having finished it. The cameraman obviously agreed cause he follwed Sue in the whole way. Well done Sue, you are amazing! Coming second in the Masters as well!

Here are some of the results that I managed to find – let me know if I’ve missed anyone:

Name Race No 28km 42.2km 50km Finish Medal
JONES, DOUG   20308   02:08:40   03:17:30   04:00:40   04:29:53   Sainsbury  
HARRISBERG, SUE   2835   02:20:19   03:33:13   04:12:56   04:39:18   Sainsbury 
REY, LIANNE   22228   02:18:27   03:30:14   04:14:10   04:44:29   Sainsbury  
FORMBY, DAVID   22306   02:11:02   03:25:09   04:14:34   04:45:17   Sainsbury  
SILVER, AMANDA   20340   02:17:41   03:30:51   04:15:45   04:46:50   Sainsbury
GETHING, LISA   24058   02:18:57   03:38:57   04:28:27   05:02:41   Bronze  
WESTAWAY, WYNNE   21267   02:34:32   03:57:19   04:48:11   05:22:16   Bronze  
LIDGEY, LEIGH   20795   02:32:46   03:58:26   04:51:42   05:26:20   Bronze  
JONES, ROBYN   21303   02:32:36   03:58:26   04:51:42   05:28:51   Bronze  
LIDGEY, PHILIP   21285   02:30:01   03:57:25   05:01:35   05:44:39   Bronze  
HAMMOND, ROAN   22178   02:34:32   03:58:25   05:09:55   05:47:10   Bronze 
SOLE, BRIAN   23415   02:56:04   04:36:22   05:22:39   05:55:18   Bronze  
NAUDE, SUSAN   21345   02:48:10   04:25:37   05:24:22   06:06:40   Blue  
ASKEW, MIKE   3568   02:51:24   04:29:12   05:31:45   06:14:45   Blue  
HOWES, ANDREW   21284   02:49:27   04:40:01   05:53:38   06:43:59   Blue  
DOMYAN, RUSSEL   23044   03:11:37   04:57:26   06:04:14   06:51:04   Blue 

From the results it looks like there were some great performances, with Wynne runing out of her socks (and away from Roan), Doug having a perfectly timed race to finish under 4:30 (with lots of lessons learned – which I hope he’ll share), and Robyn and Leigh tracking and racing past Phil :-).

Well done to everyone!