Everyone is back on the road, just in time for the 21 km club championships this coming Saturday. It does not matter how fit you are, just come and do your best on the 1st of February – please keep in mind that the 21 km is a pre-entry event. 
 
The club will be hosting a race on the 12th of February –  please come and support your fellow runners and earn your medal on the 18th with the helper’s race. Our next talk on injury prevention will take place the 25th of February just after the time trials – please diarise. 
 
I will be at the McCarthy race on Saturday and the Bronkhorstspruit 32 km on the 8th of February if you 
want to chat, or run with me. 
 
Gibba Gibbons and I have been running together since the late 1990’s. After his terrible accident, he will be 
missing a couple of runs. Fortunately we get to see him at all the races as an advisor – please come and speak with him and get some insight into running that you will treasure for ever. 
 
Lastly I would like to congratulate everyone that finished the Johnson 42 km yesterday, with a special word of 
congratulations to Heleen de Bruin on running a personal best (PB). 
 
Coach Rossouw

The latest Comrades Programme has been posted on the programmes page. Just a few important points to take note of with regards to the programme:

• This programme is a 10 week programme to take you to the Old Mutual Om die Dam 50 km
  
• This is a built up programme to the specific Comrades programmes
  
• These programmes (Silver, Bill Rowan and finish) will be available after Om die Dam
  
• There will be an information session by me, Coach Rossouw at the club house on 21 January after the time trials
  
• It is important to attend this talk to understand the philosophy behind the programmes
  
• It will be an opportunity to get answers to all your questions regarding your personal training
  
• Mentors will be introduced to take guidance of different groups
  

With the new training programme and the buddy (mentor) system we aim to get the best Comrades results in the history of the club. It is therefore of extreme importance that you fall in with this programme, either on your own or preferably as part of one of the groups. 

We also want to manage the substitutions properly this year. If you entered for Comrades but won’t be able to run please let Wynand know immediately. On that note, he wants all the names of members who did not enter but want to run this year. We are sure that you will all be able to get an entry by means of a substitution.

Please direct any questions regarding the programme to our club captain Joy Nicholl at  [email protected]


Regards
Coach Rossouw