#1
Stotans are athletes who believe in hard work, tough living and the quest for perfection.
The term was coined by Australian coach, Percy Cerutty.
“The man who can drive himself further once the effort gets painful is the man who will win”.
Roger Banniste
BOSCH MILE, MONDAY 13 MARCH
Our Season enjoyed a fantastic start with a very successful Bosch Mile.
RESULTS:
1st
Sam Courts
2nd Patric McKeown
3rd
Matteo Greyling
The Bosch Mile format currently includes a High Performance lecture before
the event starts. This year we were privileged to have a presentation by
medical doctor to Olympic and Para-Olympic teams and Professor of Sport
Science at Stellenbosch University, Wayne Derman. Prof Derman helped us
understand what it takes to get into the zone of high performance and
challenged us to rethink concepts of ability and disability.
Pic: Prof Derman shows us the Olympic spirit;
Mr Frazer tries to sneak a head start before the Mile begins!
SETTING TARGETS
The Common 5km Time Trial will be our primary measure of fitness. Once you have run it (or the
common park run) you can set goals.
My CURRENT 5KM time: _______________MIN _____________SEC
What is your goal time for:
TERM 2 : _______________MIN _____________SEC
TERM 3 : _______________MIN _____________SEC
CROSS COUNTRY TRAINING
Monday 27 March
15:30 Hill session (run to Summer House/ UCT)
Wednesday 29 March
06:00 - Ergo session (optional)
15:30 Common 2.5km Trial
Thursday 30 March
15:30 Common 2.5km Trial
Friday 31 March
06:00 - short road session - Common 2 x 1km fast (optional)
BASIC CROSS COUNTRY WEEK DURING TERMS 2 AND 3:
Training Monday and Thursday at 15:30 - Entrance of the school
Monday
06:00 - Mears Circuit (strength) session
15:30 - Speed session
Wednesday
15:30 Race or Time Trial (often at other schools)
On some race days you may need to change at lunch break and wear
track suit and on some occasions you may be asked to leave early,
Thursday
15:30 Run - Distance run
Friday
06:00 - Ergo session (optional)
HOLIDAY TRAINING: BASIC PROGRAMME
MON
TUE
WED
THU
FRI
SAT
SUN
PLANNED
XC Run - same distance as you race
U15 - 4km
U17 - 6km
U19 - 8km
Run hard over cross country terrain, do the 4 x
4 warm up (4min jog, 4min stretch, 4min
strides, 4min rest and then go)
Gym, home exercises or swim
Fast run on road, find a 1km loop or length of
road,
U15 - 3 x 1km hard, jog back easy
U17 - 4 x 1km hard, jog back easy
U19 - 5 x 1km hard, jog back easy
Easy run with 10 x 20sec hard sprints with a
1min rest between.
Strength - short hills 10 x 20sec hard with a jog
down recovery between.
Own: easy long run - run easy pace, ideally
some off road, the goal is double race
distance by mid-season
U15 - 8km
U17 - 12km
U19 - 16km
Rest or Cycle
PLANNED TOTAL FOR WEEK
ACTUAL
RBHS is hosting the Cape Schools’ Cross Country competition from 1-3 July 2017 (our 120th
year), in conjunction with Cape Schools’ Rugby Competition. This is a bi-annual event, last
held at Grey PE in 2015 and to be held next in 2019. It was last held at Bosch in 1997, our 100 th
year.
We would like to encourage:

Parents and families to assist with helping organise the events and races to be held (on Sat
1 and Mon 3 July respectively), boys not racing are also encouraged to help out at the
races and as hosts for visiting schools.

Athletes to try for selection for the RBHS team.
Selection:
The 2017 XC season starts Monday 27 March. Athletes aspiring to be selected need to attend
training and all planned events/races. Where athletes are involved in other winter or summer
sports we will be open to negotiating these processes as we encourage athletes to take part
in multiple sports.
The primary selection mechanism will be the Common 5km Time trial. Athletes who cannot
attend a compulsory event for valid reasons should communicate with Mr Frazer prior to the
event.
Training Camp:
We are planning a XC Camp, Fri 12-Sun 14 May, while open to all runners, it is vital Cape
School aspirants attend this.
The Team will be announced on Monday 15 May.
Who is eligible for selection?
Any RBHS pupil who has selected XC as a winter sport and attends practices and races and
will be a good ambassador for Bosch may be selected, there is no minimum age, so a grade 8
may also be selected if they are good enough. In cases where current form is identical
preference will be given to boys for whom it is their last chance to race Cape Schools or who
have a strong record of commitment to cross country (i.e. have raced in previous seasons).
Costs:
As it is a home race, there is likely to be minimal cost, possibly to cover meals and events that
are part of the competition, probably around R200, but this will be clarified in due course.
Staff:
As we are also hosting, our staff will be both looking after our team and our guests and race
organisation. Mr Frazer will be responsible for team selection and the build-up preparation,
Coach Morgan will manage and coach the team during the competition. Mr Kew and Mrs
Van Zyl will be the event organisers.
FIXTURES
09:30
SATURDAY 1 JULY 2017
Wynberg Boys' HS vs Queen's College
10:45
Stellenberg HS vs Muir College
MONDAY 3 JULY 2017
08:00 Cross Country Race
TBC
10:00 Stellenberg HS vs Dale College
12:00
Boland Landbou vs Grey HS
11:15 SACS vs Grey HS
13:15
Cross Country Race Interval
12:30 Boland Landbou vs Muir College
13:45
SACS vs Selborne College
13:45 Wynberg Boys' HS vs Selborne College
15:00
Rondebosch Boys' HS vs Dale College
15:00 Rondebosch Boys' HS vs Queen's College