You’ve trained hard and sacrificed a lot, and now the Comrades is only three weeks away! During the next 
couple of weeks your Comrades dream can be made or lost - no matter how hard you have trained, what you do from now until race day will help determine what happens to you come 1 June 2014. 

• Study the route: no need to know it inside out, but know where the hard parts are and where you can ease up. 
• Decide now at which points you want to be within what time, and decide where you are going to take in your nutrition or special muty. 
• Keep up your faster, shorter weekday runs. 
• Make sure you get enough sleep. 
• Stay away from family, friends or colleagues who are sick or have colds/flu. 
• If you get sick now, consider not going to the Comrades - next year there will be another Comrades!
• Support the training sessions organised by the club and dress warmly after training. 

 
Happy running!
Coach Rossouw

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