Whether you think you can, Or think you can t, You are right Henry Ford

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Trevor Knight
5 years ago
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1 It is something that changes lives forever And makes those who do it, different, Not only to others but to themselves, It takes ordinary people Who struggle to achieve mediocrity, And allows others to look up to them in awe Words by Dave Jack

2 Whether you think you can, Or think you can t, You are right Henry Ford

3 Agenda 1. News Update 2. Don Oliver 3. Norrie Williamson 4. Q & A

4 PMB 26 Days to go You are busy with the hard yards A few more sacrifices lie ahead You have qualified You have earned your place at the starting line DBN Do not do anything stupid that will undo all the work you have/still need to put in It is your sole responsibility to get to the start line ASIJIKI NO TURNING BACK Injury Free Healthy Well Rested & Recovered

2018 Comrades Supporters Captain Tracy-Leigh

5 2018 Comrades Supporters Captain Tracy-Leigh Farrell Send me names of your spouse, partner, family member/s, friend/s, etc that will be en-route supporting you If you don t get me your 30km race nutrition pack, then I won t be able to help you

6 Jim Charmaine Savages Running Club: Have their gazebo (will also erect WCAC Tear drop banner) as you start climbing Cowies Hill ~70km Your packs must be ready for collection (venue tbc) by 11h00 on Sat 9 th June no exceptions Collegians Harries: Host us at the finish area. Drinks have already been ordered (via fb)

~ 70km (Your own nutrition packs) Ziplock bag: Name: Race

7 1 st Support Station ~ 30km (Your own nutrition packs) 2 nd Support Station ~ 55km (general stuff) 3 rd Support Station ~ 70km (Your own nutrition packs) Ziplock bag: Name: Race Number: Distance: Expected Time: Joe Soap D km 08h30

8 Big Five Categories of Betting: 1. Time Predictions any runner 2. First Male Runner + time 3. First Female Runner + time 4. First Novice Runner + time 5. Last Runner + time Price R10 per Bet Pot is unlimited Winner get 50% of overall money raised (unless Computer prediction wins)

9 Comrades Carnival Date: Sunday 27 th May Time: 12h00 Venue: WCAC Clubhouse What to expect: Many fun activities for family and kids Food Stalls Meet your fellow Comrades runners Meet you supporters Fun and laughter in WCAC style

10 Remaining Long Runs stick to your plan Date Day Time Distance Location Support Required 19 May 2018 Saturday 06:30am 12, 20 or 28km Lower cable car park No 20 May 2018 Sunday 07:00am 20km (incl Cpt 12) Tblview VA Gym No 27 May 2018 Sunday 06:30am 21-25km Clubhouse No

11 Training Structure Periodicity + Objectives Nov Dec Jan Feb Mar Apr May Jun July Aug Sep Phase 3 Phase 4 Phase 5 Phase 1 Phase 2 Norrie Williamson 5-10km Speed Style quality / improve short distance speed 10-21km Speed Non-Racing Distance 21-50km Race Style 10-21km (42km) Speed endurance for 21km (or qualify) Distance / endurance fat metabolising = Comrades Pace Recovery / style / foundation for 10km PB Build to 21km PB / qualifier in Sept Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Don Oliver Get into habit of consiste nt training Build up to qualify Qualify for Oceans & Comrade s Hard training period, starting to run Ultras Taper for Comrade s Race Recover 4 Weeks 3 Weeks 5 Weeks 4 Weeks 1 Week 3 weeks or longer Total training period = 21 weeks Includes two marathons and three ultras Total of 1,200 km Target Bronze Medal 70 years coaching experience at your disposal

12 .25 years later

WCAC Starting List 72 have qualified and said they are going 172 medals amongst these 7 back-to-back runners 24 Novice runners (1/3 rd ) Most experienced runners: Willie Coetzee 20 medals Gary Laue

13 WCAC Starting List 72 have qualified and said they are going 172 medals amongst these 7 back-to-back runners 24 Novice runners (1/3 rd ) Most experienced runners: Willie Coetzee 20 medals Gary Laue 18 medals Andre Pepler 16 medals Isabel Steenkamp 16 medals Donald Scott 10 medals First Male WCAC First Female WCAC Don Oliver First Novice WCAC Gender: 23 Females (32%) 49 Males (68%) Age Category: 28 Open (39%) 32 Vet (44%) 11 Masters (15%) 1 Grand Master (1%) Seeding: A = 1 B = 10 C = 14 D = 10 E = 1 F = 13 G = 10 H = 13

14 Race No Starting Batch Name Category Medals Race No Starting Batch Name Category Medals A Wayne Leonard M OPN B Natalie Beckenstrater F OPN Novice 7958 B Wilhelm Coetzee M GMA B Belson Malunga M OPN B Fikanomusa Makhathini M OPN Novice B Manou Bleumink M OPN Novice B Marius Craven M OPN B William Barrett M OPN Back to Back B Bradley Slater M VET B David Yuill M VET B Tiisetso Toloane M VET C Jolene Thompson F VET C Andre Pepler M MAS C Gareth Knott M OPN Novice C Kolela Guy Michel Tshibangu M OPN Novice C Morne Botha M OPN C Mxolisi Dlamini M OPN C Roland Brits M OPN C Constantine Saridakis M VET C Gary Laue M VET C Justin Roux M VET Novice C Malcolm Lomberg M VET C Myles Apsey M VET C Stephen Farrugia M VET CC Nicolaas Loubser M MAS Novice D Sally Hollick F MAS D Elaan Coetzee F OPN Novice 9103 D Felicia Tandy F OPN Novice D Genee Leonard F OPN Novice D Donald Scott M MAS D John Peters M MAS Back to Back D Charl Bruwer M OPN Novice D Jonathan Leonard M OPN D Phumlani Tina M OPN Back to Back 7928 D Tyrone Tilley M OPN Novice E Isabel Steenkamp F VET F Thelma Naude F MAS F Zita Brandon F MAS Novice F Keaton Quarmby F OPN Novice 6739 F Michelle Rousseau-Pretorius F OPN Novice F Simone` Coetzee F OPN F Gian Palermo M MAS Novice F Kingwell Manyaka M OPN Back to Back F David Wilcock M VET F Izak Jacob Du Plessis M VET Back to Back F Leon Steenkamp M VET Back to Back F Mark Leonard M VET F Raymond Dold M VET F Warren Quarmby M VET Novice G Fatima Mzinyati F OPN Novice G Chuma Phamoli F VET Novice G Dancie Majola F VET Novice G Ingrid Lindgren F VET Novice G Neil Winspear M OPN G Bruce Wood M VET G Justin De Klerk M VET Back to Back G Mbulelo Kroqwana M VET Novice G Phillip Rentschler M VET Novice G Wayne Nell M VET Novice H Monique Martens F MAS H Mandy Du Plessis F OPN Novice H Sharon Steenkamp F OPN H Sylvester Sibanyoni F OPN Novice H Angela Lurssen F VET Novice H Lizl De Klerk F VET Novice H Manto Qotoyi F VET Novice H Gavin Rich M MAS H Michael Laurenson M MAS Novice H Matthew Smith M VET Novice 7352 H Michael Smit M VET Novice H Rob Billimore M VET H Sibusiso Gumede M VET 3

15 "May the road rise up to meet you. May the wind be always at your back." -Irish Proverb Best of luck

Competition Winners. Records for 2010 listed.

Ventnor Golf Club Competition Winners. Records for 2010 listed. Printed: 29 December 2010 Prize Competition Date Lionel Alexander Third November Midweek Stableford 2 Nov 2010 Lionel Alexander Third RON