Members Blog

25 posts

General club news and other interesting blogs contributed by members of the WCAC. If you would like to become a blog contributor on this page look here for more information. Contributions are welcomed from all running disciplines within the club. A blog about West Coast, by West Coasters!

Bloggers Wanted…

Do you enjoy creative writing?
Are you a little tech savvy with a computer?
Do you regularly attend races in West Coast colours?

If yes to the above, we would love for a few club members to volunteer as contributors to the blog on the club website. We need people to write fun, interesting and informative articles about races and events, from a West Coaster’s point of view, including photo’s.

Interested members can contact Justin, the club web developer and administrator. I will give you a set of guidelines to work within and your own custom log-in access to the web portal to compose your blog. All contributions will of course be checked before being published, not to modify your content, rather just as a precaution to ensure inappropriate content and spam is not uploaded onto the website. Trusted contributors will eventually get publish rights.

This is a great way for the club website to be about West Coast, by West Coasters.


Norrie Williamson Training Program

From Malcolm Lomberg on the club Facebook page. 9 July 2018

We are launching the second season of the Norrie Program with a 1 mile tester at Parow Athletics track on Wednesday 18th & Saturday 21st July at 6pm. Warm up 10 min before as sunset is at 17h57 and light becomes a problem for time keeping.

**UPDATE: Those wanting to join the Norrie program please send myself Malcolm (0832613613) or David Yuill (0724676034) an estimated 1 mile time if you have not managed to do it yet. We need these ASAP. **

The Norrie training program is open for all members to join. There is a joining fee with a 6 months or 12 Month option.

The program is there to guide us with the following

1. Correct running style & form
2. correct training methods (Low heart rate & quality sessions)
3. Programs for short medium & long distance

The programs are designed & structured to improve performance, speed, & endurance while limiting injuries fatigue & burnout.

Who should join?

All new members, Members who would like to achieve a specific goal or time

The 1 mile test will help us group you into similar paced groups for the various groups. These groups are very important as it keeps us motivated, focused & consistent. It’s also way more fun training in groups.

We are looking at kicking off in the next 2 weeks. Those who can’t make the session but want to join pls time yourself preferably on a track and mail your time to us &

Looking forward to a great training experience with all.

Winter club run times

Hi all,

Please note that as of this week, 17 April, we move our Tuesday evening club runs back to 5.30pm for the winter, because it gets dark earlier and the safety of our members is important.

Try to be at the club by 5.15pm to catch the pre-run announcements, before we head off at 5.30pm for our 5km or 8km pack runs. Then please join us afterwards for a chat and a drink at the bar. The tennis club is not charging us rent, they make a small profit from us supporting their bar, so let’s support our hosts by indulging in a few post-run social drinks.

Time trials will continue every second Tuesday, approximately. Have a look here for more info on time trials and for recent members times, see how you compare to the rest.

Also, for those who take part in the Thursday evening run in the vlei from McPhersons, those also start earlier. 5pm for the 10km and 5.30pm for the 5km. Chat to Rodney Russel for more info (find him on Facebook). The guys usually hang around for half price burgers and a drink afterwards too.

New Website Under Construction

Hello and welcome to the first blog post of the sparkling new West Coast Athletic Club website.

This entire website is under re-development. Please be patient as the various elements of the site are designed and constructed gradually as we progress to build the most awesome running club website in South Africa. The project is mostly a one-man-job, done as a free contribution by a passionate member of the club and running community.

At this stage there is no final date set for completion as various elements come online as time for development permits, thereafter the project will be ongoing as constant updating will be required to keep the website relevant, interactive and attractive to visitors.

Among the features of the site will include:

  • A bold, interactive and dynamic home page featuring links to interesting and important pages, news items, events, etc.
  • Full social media integration with the club’s various social media platforms, including live social feeds in the footer of each page.
  • A comprehensive, interactive events calendar featuring dated links to detailed races and event listings which will contain standardized information such as logistics, a Google map, event details and links to event websites. Our website will become one of the popular race listing sites in the Western Cape.
  • A regularly updated New feature in a blog format with updates about the club and it’s events, members, etc.
  • Various training related pages including a blog style “Coaches Corner” featuring fascinating training articles by our in-house coach, Alan Green. Also training programs and events for all styles and levels of running.
  • An interesting yet not overwhelming photo gallery.
  • Results of West Coasters from various events.
  • All other relevant club info such as club history, kit, membership details, intro to the Committee, club standards, fundraising, members testimonies, club awards and recognition, new members welcome and contact information.

Should you wish to contribute any suggestions, questions or criticisms please don’t hesitate to contact the website developer at and I’ll respond as soon as I can.