SBR Sport Sunninghill

Track done at .
Lots of shorter repeats that produced some really fast running.

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Track done at .
Well done to all who took on a big session.

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Track done with some of the coolest peeps on earth. You have to run fast if you want to run fast. This was a slightly easier set due to a bit of a monster run coming up on Saturday.

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SBR Sport Coaching.
Go to www.sbrsport.co.za and click on the coaching tab.
Having a coaching science based program that takes account of where you are as an athlete and what your goals are will make all the difference.
We can always meet over coffee or via WhatsApp video to discuss where you are at and the way forward.
Cell - 066 236 9187.

Things Runners Wish Walkers Would Understand.
Running and walking at events would improve if we all just followed these simple rules.

It's ITB injury week.
Check in from time to time for a video that will hopefully help with your injury.

Track done at .
700m repeats made for a tough but good set. It's time to get ready for a summer full of good races.

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Cape Town Marathon is coming up soon.
Send a Whatsapp to 066 236 9187 if you are interested in getting coached for this. We will also be holding a camp in Dullstroom to make sure that you cross the finish line in style.

Go to www.sbrsport.co.za and click on the article.

Hope this helps.

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Hope that helps.

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From and his book, Hidden Potential.
This is a key lesson that applies to us in the endurance world as well. You might never be an Olympian, and that's fine. The mark of your success is how far you have come and have you helped others along the way.

These guys did it and made every South African burst with pride. was just so fast on the final 100m.

Well done, Team SA.

We might need an extra public holiday to celebrate this one 🤔

No love lost between these two. We now wait for the 1500m finals to see who gets to wear the Olympic crown.
For me, Josh Kerr looked super relaxed and in control of the heat. Feel free to comment below on who you think has this.

It's a simple question really. Which one will you be?
The answer to that will determine your outcome.
It begins and ends with attitude.

A reminder as you prepare for the new week.
Endurance athletes, put some time aside to work on strength training.

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Track done with some really fast running. The workout had a mix of both endurance and speed work.

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Earlier this morning. One tough track session done.

Some thoughts.
- this was designed to work on both speed and endurance.
- I designed it to be psychologically and physiologically tough. We do a similar workout when we do camps in Dullstroom.
- I believe that injury free runners should work in speed all year round. You don't need to overcook things in winter, though.
- Do track even if you are not the fastest. Ego does not belong here. Watching runners who are faster than you will give you visual clues and cues as to what you can do better.
- Decent training at this time of the year will build you so that you can pick up milage and speed in summer. Again, you don't need to overcook winter training.
- Find a team that you can laugh and have fun with. Racing is a solitary experience. Training works best within a team context.
- Realize that running fast is not just about fitness. There is a skill element to it as well.
Go to www.sbrsport.co.za and look at the upcoming Faster Runner Workshop, where we will be working on skills necessary for both faster and more efficient running.

Track done at .
It's winter and so the sessions are shorter but importantly they are getting done. Well done to all who ran.

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17 weeks to Cape Town Marathon.
21 weeks to Mosselbay Ironman 70.3.

Let's get you coached and ready for these massive events.
Coaching is done via the Training Peaks app and so can be followed anywhere in the world. Zwift Team rides can be joined around the world.

For Jozi based athletes, we offer a swim squad and group rides. We also have group runs and track sessions.

There is a strong emphasis on athlete education, and so athletes get emailed Sport Science notes on a weekly basis. We go over the concepts discussed on a Monday evening Zoom chat.

2024 fees: R 650 pm for Runners. R 850 pm for Triathletes.

Have a look at www.sbrsport.co.za for more info.
Whatsapp 066 236 9187 to set up a chat if you are keen to join the team.

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Track done on the solstice. The sun went down on the second lap of the warmup, and from then, it was the job of both the lights and full moon to make sure we could see where we were going.
Well done to all who ran.

Track done . It's a bit more chilled due to winter, but we got the necessary speed work in. Get a successful summer racing season set up in winter.

Track done with lots of fast running.

We voted for an early track session this morning.

Track done at . 700 m repeats for supper. Well done to all who ran.

Insane weekend with 5 podiums.

Cross the finish line 21.
- 3rd lady overall.tries_to.run - first junior in and a list of PBs published on the last slide.
- 3rd lady AG.
Myself - 2nd AG.

The .themtbdoctor coming in 3rd in one age group below him yesterday at the Gauteng XCO MTB race.

Track done at . A mix of distances run tonight. Some went longer and some shorter all depending on desired outcomes. Well done to all who ran.

Track done at . That was speed work at its best. Well done to all who ran.

This mornings BNAC 10 km.

6th AG and a sub 40 min 10k.
4th overall.
Myself 3rd AG.
The 10 k was tricky in that you ended up trying to race through the back end of the 48 km Ultra and so had to weave through runners and spend lots of time on the pavements.

There will be more reports to come as this has been a massive weekend with BNAC Ultra, London Marathon, IRONMAN and IRONMAN 70.3 and Loskop Ultra.

Saturday Long Run.
Week in, week out - click repeat.
No shortcuts, no hacks - just hard work.

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Track done at . The focus was more on endurance speed work. Well done to all who ran.