Daves Coaching Corner


The first half of the year is done and dusted. Comrades is past, what now? There are many that foolishly hang up their takkies and then reappear in the new year wondering where did all that fitness go.

 I believe now is the time to focus on something different. Forget about the long stuff and focus on improving your speed. Now is the ideal time to set your sights on achieving PB’S from 4km up to 21km and then taking that speed through to a marathon and 32km in November.

 This will stand you in good start for achieving those elusive personal goals as you go into the new year. Take it easy during the next few weeks to the end of July and give your body a chance to recover from the arduous training for Comrades. 

It is cross – country season and a chance to do something different from pounding the roads. You will find the details of the cross – country on our website or you can contact Willem Odendaal on 082- 798- 7142. As promised in my welcoming letters we are going to put you on a dose of fast stuff from August.

The speed work programme runs for 8 weeks from the beginning of August to the 29th September. On the 29th September will be your TARGET RACE a 15 or 25km @ BRITS or a 10 or 21km in PRETORIA (Andrew Greyling). I’ve done this race last year and it’s a fast course ideal for setting a P.B. for the half – marathon! The speed work programme consists of interval training and 10- 10’s (similar to fort legs) as well as getting in some time trials. You will find details of these on the website.

 Try running a time trial or a 10km before starting the speed work programme. By the end of it you can expect to achieve a 6 to 8% improvement in your time, 

e.g. if you are now running a 10km in 53 mins 30 sec, then set yourself a target of improving to 50 mins (do not set unrealistic targets: 6 – 8% max improvement).                                                                                                   

Complete the target race on the 29th September and see the improvement in your times!!

We will organise a few longer runs in October to get you ready for a marathon at the beginning of November and the RAC tough one at the end of November.

Reflecting on the first half of the year I believe we say it was a good start to the year. We had 39 runners that completed Comrades a third of these below 9 hours.

Phillip Molefe, Nylone Mlambo, Isaac Zukela and Albert Botlholo all achieved Silver. The top lady was Sonja Zittlau who achieved Bill Rowan.  Heleen Holl did an excellent 9hr 03; Johan Pretorius completed 10 comrades to receive his green number. Werner Weideman completed his 25th comrades. Mind you, you would think by now that he could pace himself a bit better than failing by 26 secs to get his Bill Rowan!

Well done to all our Comrades Runners and in particular the eleven novices that completed Comrades for the first time. Prior to Comrades there were some sparkling performances from many of our athletes.   

Helen Holl our master lady had a number of podium finishes culminating in a win in the masters’ ladies at Loskop. Amongst the men Edward (Slender) Mothibi had a number of podium finishes including a second to Shadrack Hoff in the Mafikeng Marathon. He also won the North West 10 000m Championships and represented North West in the 10 000m at Port Elizabeth finishing in 29m 40secs.

Phillip Molefe was the first North West Athlete in the SA Marathon Championships in George in February. Phillip then went on to win the Mafikeng half marathon, the X- Strata marathon and the Loskop marathon and put in a time of 6h22 in his first Comrades Marathon. Well done Phillip.

After a well – earned rest Phillip will follow our speed- work programme in August/September with a 21km at the end of September and then the Soweto Marathon in November.

Other notable achievements were blue numbers for Hennie v.d. Westhuizen, Werner Weideman and Johan Pretorius who completed their 10th Loskop Marathon.

The next big event is the R.M.C. Mountain Race on 28th July

This year we are back at the Kloof and hoping for a record field. Arrangements are well under way and entrants are close to 200 as of the 3rd week in June.

The success of the race depends on the support of ALL Club members. There will be a member in charge of specific duties for the race e.g. Marshalling, Security, end point and medals, Water points etc. All members will be allocated duties and must make contact with the member in charge. We do not want to stop members from taking part in the race and will allow members to participate on the condition that they contact the member in charge and give him a replacement to carry out the duties allocated to that person. Nico will send out the list of responsibilities in the coming weeks. Please ensure that you support us in making this year’s race a BIG Success!

The helper’s race will be held on the Sunday prior to the race (22nd July) starting at 06H00 at the Kloof. This is to prevent clashing with the 15km Mountain Race at Buffelspoort the week after the R.M.C. Mountain Race.

The 10km Hiprom night race was cancelled last year due to a ruling by ANWN on the Safety of Runners. We kicked off last year with an open day on the 1st Saturday in December at the Kloof. I will be looking at the possibility of combining the open day this year with a 10km race and will be looking for a sponsor for a 21,1km race on the same day. This would again be held at the Kloof with the 21km being run over our OM- DIE- BERG route.

This would not be an official race this year but maybe the following year if Successful. We will keep you posted. Any help with Securing Sponsors will be welcome.

Whilst on the subject of sponsors we have a number of members in our club who cannot afford running shoes as well as a number of young talented runners looking for assistance. Anybody that can assist in this regard should please contact me.

A good portion of the year is completed and Comrades is past. However we are not only a comrades Club and have a number of speedsters and shorter distance runners in our club.                                                                                                          

Having had your winter break and having recovered from Comrades get ready to start with the short stuff in August. The programme will be found on our website as well as on the notice board at the club – house.                             

Details on interval training and 10 – 10’s are also available. Alternatively you can drop me an e – mail and I will forward to you. Hard copies will be available to those that need. The A.G.M. will be on WEDNESDAY 17th October, 6.00 p.m. at the club house.

To everyone have a successful and rewarding second half of the year. Go out and set those P.B’s, get involved, encourage your fellow runners and



For excellent training tips check out http://www.mcmillanrunning.com/
Subpages (1): Training
Administrator RMC,
18 Jun 2012, 08:47
Nico Steenekamp,
4 Dec 2011, 01:50