Nedbank Running Club`s National ambassador,Bruce Fordyce will be doing some training programs for the average Two Oceans and Comrades athletes.
Please see his latest training program for the OLD MUTUAL Two Oceans Marathon on our website at www.nedbankrunningclub.co.za under the training department.
Bruce will also write a couple of articles about the sport of running and this will be posted on his blog on the website.Dont miss this opportunity to enrich your knowledge on running and training in general.
BRUCE FORDYCE ARTICLE-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 colors 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) and myself (9 wins.) 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.
Bronkhorstspruit 10/32 9 February 2013.
Open: 2 Elias Mabane 34:42
40-49: 1 Elias Mabane 34:42
50-59: 1 Johan Walters 44:37
Open: 1 Myrette Filmater 39:42; 2 Jaqui vd Waals 41:00
40-49: 1 Linah Mhlongo 45:11
Open: 1 Irvette van Zyl 2:08:59; 2 Rene Kalmer 2:15:35
50-59: 1 Frances van Blerk 2:44:37
Kromberg & Schubert 15km 9 February 2013
Open: 2 George Ntshiliza 47.38; 3 Sandile Ngunuza 48.45
35-39: 3 Alfred Qogi 54.03
40-49: 1 Maxwell Goodman 50.15; 2 Christopher Mabengeza 53.09
70+: 1 Tamsanqa Jusayi 1.11.33
Open: 1 Deliwe Nyanga 1.07.43
35-39: 1 Nerine Loock 1.12.35; 3 Jane Kemp 1.21.50
Pick n Pay Marathon 10 February 2013
Open: 2 John Chebbii 1:07:25
40-49: 2 Elias Mabane 1:13:19
John Chebii 2nd from the left
Nedbank Running Club Members enjoying them self at the Pick a Pay Marathon
Topform AC 10km Challenge 9 February 2013
Open: 2 Tythilo Diko 31:21
Open: 3 Alex Fostor 55:59
15-19: 1 Alex Fostor 55:59
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 17th same as the previous week
Monday 18th rest day
Tuesday 19th time trial should be a very good time or pb. Which will be an indication that it is all coming together for Two Oceans
Wednesday 20th 12kms (starting to cut back)
Thursday 21st 10kms (hilly course) Push the hills hard
Friday 22nd rest day
Saturday 23rd 8kms
Sunday 24th 15- 18kms
Monday 25th rest day
Tuesday 26th 8kms jog
Wednesday 27th 5kms easy
Thursday 28th rest
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.
Regards: Nick Bester-National Manager of the Nedbank Running Clubs.