Dear Comrades and Two Oceans Runner

We decided to make a high quality T-Shirt for Two Oceans and a Post Running Jacket for Comrades

Prices
Two Oceans T-Shirt - R285-00. VAT included
Comrades Jacket - R500-00. VAT included

Please place your order with your respective Nedbank Running club.  Place your order for the Two Oceans T-Shirt before 4 March 2013 and for the Comrades post running Jacket before 4 April 2013  

Two Oceans T-Shirt

Comrades Post Running Jacket

COMRADES WINNERS

It is a matter of great pride for a running club to have in its midst a Comrades winner. It seems to elevate the spirit of the club and to inspire members to excel. I know, for instance, that he Pirates running club is very proud that Cheryl Jorgensen (Winn) won in their colours way back in 1982

 So we Nedbank runners can be very proud of the fact that we can boast of more Comrades winners than any other club. Not all were wearing Nedbank colours when they won but the fact that they have joined the club suggests that they feel that it is their rightful home. I may have left someone out but the last time I counted we had 6 winners including this author.

Winners include Nick Bester (1991), Frances van Blerck (1992), Shaun Mieklejohn(1995) Sipho Ngumane ( 2005 ) and Leonid Shvetsov ( 2007,2008) In addition this year’s second placed runner, Bongumusa Mthembu could still inherit the 2012 title if Ludwick Mamabolo is disqualified.

In the early days of the Comrades Savages marathon club and Durban Athletic Club certainly produced a few winners and Germiston Callies can boast of Jackie Mekler and  Alan Robb. In more modern times the Mr. Price club has certainly had its share of winners, I stand open to correction but I don’t believe there is any club that has 6 past winners in its membership

What is interesting about the Nedbank Comrades champions is that without exception they are all still running competitively. Not all are still running Comrades but none has yet retired and indeed, Sipho Ngumane and Leonid Shvetsov are fit enough still to be contenders.

And of course “we are not done yet” Watch this space for future winners proudly wearing the green of Nedbank.  

BRUCE FORDYCE TRAINING PROGRAMME FOR TWO OCEANS

Commencing on Monday 11th February there are only 7 training weeks left until the Two Oceans marathon. Allowing for a good two week taper to the race that means that there is probably only one month of hard training left and time for perhaps two more long Sunday runs. If you are racing Two Oceans then you should NOT do the Om-Die-Dam.. The two races are too close this year.
Here is a rough guide of what I think would work at this late stage:

Monday 11th - rest day
Tuesday 12th - time trial with warm up
Wednesday 13th - 15-18kms
Thursday 14th - 12kms (hilly course)
Friday 15th - rest day or easy 8kms.
Saturday 16th - 10kms
Sunday 17th - 30-50 kms very slow pace
Monday 18th - Sunday 24th the same as the last week. However if you ran 30kms run 40-50 this weekend and if you ran 50, run the shorter distance.
Monday 25th - Sunday 3rd the same as the previous week  however many of you will want to run the Vaal marathon, Surrender Hill marathon or PWC marathon. Hat is fine but please do not race these marathons.Treat them as slow training runs.
Monday 4th - Sunday 10th   same as the previous week but no more runs longer than 25kms
Monday 11th - Sunday 18th same as the previous week
Monday 19th - rest day
Tuesday 20th - time trial. Should be a very good time or pb. Which will be an indication that it is all coming together for wo Oceans
Wednesday 21st - 12kms (starting to cut back)
Thursday 22nd - 10kms (hilly course) Push the hills hard
Friday23rd - rest day
Saturday 24th - 8kms.
Sunday 25th - 15- 18kms
Monday 26th - rest day
Tuesday27th - 8kms jog
Wednesday 27th - 5kms easy
Thursday 28th r- est
Friday 29th - rest (Don’t spend too much time on your feet at the expo!)
Saturday 30th - RACE Good luck Start conservatively and save something for the hills at the end.

Nedbank Running Club George VALENTINES TEKKIE TOWN TIME TRIAL 12.2.2013

There was a huge turnout at the Tekkie Town Time Trial with most of the runners wearing red for the Valentines Time Trial. The winner of the running shoes was Kobus Nel. There was also personal best times for Andrew Cronje and Helgard Muller.

The Nedbank Running Club’s Time Trial takes place every Tuesday at 18:00 at the Outeniqua Bowling Club in Airway Avenue. 

The Nedbank Runners are reminded of our Prize Giving/AGM that will take place on Saturday 2 March at the Outeniqua Bowling Club in the form of a Spitsbraai.  There is no cost involve, but members need to RSVP Thia Landsberg before 26 February for catering purposes.  Thia 0834774780 or thialandsberg@gmail.com

start of our Special Valentines Time Trial

Nedbank Running Club George in SWD leading the way with well organised time trials. 

We saw another record attended time trial on Tuesday the 5th of February 2013 in George at the Nedbank Running Club when a total of 88 runners finished the 3 distances. This time trial is also unique in the sense that the time keeping is done by a chip system.

Melissa van Rensburg, one of their members achieved a personal best in the 5km and also improved the Nedbank Running Club George’s Time Trial women’s record to 18:25.

Well Done Melissa and the management of the Nedbank Running Club in George.

MELISSA VAN RENSBURG