newsletter 17-2015 6 may 2015 - magnolia road...
TRANSCRIPT
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Newsletter 17-2015 6 May 2015
Web :www.magnoliaroadrunners.co.za
Email address: [email protected]
Chairman: Tinus Marais, 083 304 7054, [email protected]
Club Captain: Freddie du Plessis, 083 347 5040, [email protected]
Editor: Melinda Smal, 072 360 3816, [email protected]
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Contents
1. Important Notices 2. Weekend training sessions 3. Welcome to new members 4. Birthdays 5. Club tent at races 6. Club activities in the coming weeks/month 7. Race results 8. Thank you 9. Road races 10. News corner 11. Useful links 12. Race reports & photo corner 13. Training programs 14. Dirk’s Buzz – Comrades 2015 15. Internet articles
1.1 AGN Race numbers for 2015 Registration can either be done at the clubhouse on Tuesdays from 17:30 to 18:30 OR at Run-A-Way Sport in Lynnwood (012 – 361 3733). Membership fees for 2015:
1st Adult member
R370
Senior under 22 R160
Friends of Magnolia (Belong to another
club)
R200
2nd Adult (family)
R320 G.Grand Master (70+) R250
Junior (under 18) R80
Social member (no AGN
race number) R200
Running vests–New running vests will be available at the club on Sunday and Tuesday.
1.2 Ethical road running!!!The club reminds runners not to pirate during races, i.e. run without entering. This is a bad reflection on any club and unethical.
1.3 Next league race – 9 May 2015 Jackie Meckler, DSC Thaba Tshwane.
1.4 Comrades Marathon Braai and Chairman’s run – 24 May 2014
1. Important Notices
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On Sunday 24 May we have the Chairman's run / walk (13km) for the photo session before Comrades and the Captain's braai thereafter at 11:00. Fires for braai and pap and sous will be provided. All members (and non-members supporting our activities during the year) are welcome to bring your families and join us – just bring own meat, drinks and snacks. Bar facility also available to buy drinks.
Runners start 07:00 and walkers 06:30.
1.5 Comrades Church Service on 24 May 18:00
NG Gemeente Valleisig, h/v Tipperaryweg en Mayolaan, Faerie Glen.
Everybody is invited to the “Get ready for Comrades” church service that will be conducted by the well known Jan de Wet, gospel singer and green number Comrades runner.It is suggested that we meet 5h40- 5h45 in front of the church so that we can all sit together. Last year there were around 1000 people so we need to get there early.
GPS Co-ordinates: S 25˚ 47’ 35.9” E 28˚ 19’ 01.3”
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1.6 Magnolia Comrades long sleeve tops
Comrades runners will be receiving a separate email from Janeen/Magda regarding the Comrades long sleeve top which you will be able to order. For more info you can contact Magda 083 732 5534 or [email protected] or Janeen 082 415 4753 or [email protected] or [email protected]. 1.7 Comrades count down
You’ve trained hard and sacrificed a lot, and now the Big Day is only THREE WEEKS away. During the next couple of weeks your Comrades dream can be made or lost – no matter how hard you have trained, what you do from now until race day will help determine what happens to you come 31 May. Modern Athlete has put together your very own COMRADES COUNTDOWN and SURVIVAL KIT to help you, AND of course your seconds/supporters/family, to get through the crucial next THREE WEEKS TO GO… The runner
Study the route: You don’t have to know it inside out, but know where the hard parts are and where you can ease up.
Decide now at which points you want to be within what time and decide where you are going to take in your nutrition or special bottles.
Keep up your faster, shorter weekday runs. Make sure you get enough sleep. Stay away from family members, friends or colleagues who are sick or have flu The supporters / seconds / family:
Go over the route with your runner and start deciding NOW where and how often you will meet your runner, and where you will meet at the finish.
Plan which snacks you will have on hand and what nutritional supplements your runner will need at the various points
Wear a mask and plastic gloves if you feel sick, or if you feel the slightest hint of flu coming on, and then stay away from your runner, even if you have to sleep in the guest room.
Keep the Pampering up, cook healthy meals, and make sure to tell your runner how great and fast they are
Saturdays
Runners Saturday Klapperkop – hill training session
Start at the TOP of Fort Klapperkop, Johan Rissik Drive, Waterkloof. Choose between 10 or 15 or
20km (twice). There is water halfway and at the start/finish.
2. Weekend training sessions
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Time: 06h00
Park in front of the Military Intelligence College.
All runners from all clubs and different strengths are welcome to join us.
Please contact Colin Billau at [email protected] or 082 578 3935 for more details. Walkers
On Saturdays the walker group meets at the Hazelwood Food market in Menlo Park at 6:00 for an
approximate 10km walk. Please contact Magda 083 732 5534 or [email protected] for more details.
Sundays
Runners
Time: 6:30
Distance: Approximately 20km departing from the clubhouse.
Cost: R15 to cover costs of drinks and treats and car guard. Please note the Sunday runs work on an honesty basis and we would like to encourage runners to be frank regarding payment.
ALL WELCOME!!
A vehicle travels with the group, at the pace of the slowest runner and provides cold water, Coke, Powerade and some snacks every 3km. No fixed route and we travel in a different direction every week.
Please contact our Club Captain Freddie 083 347 5040 or Charl 082 900 1323 for more details.
We would like to WELCOME all the new members who joined Magnolia in 2015!
Welco e !!!!
Jan Labuschagne 07 May Charl Crouse 08 May Elnie Laker 08 May Bongani Mahlangu 08 May Nardo Neveling 08 May Elizna Bam 10 May Mark Wilhelm 10 May Riaan Jordaan 13 May
3. Welcome to new members
4. Birthdays
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Devanand Moonasar 13 May Pieter Poley 13 May Susan Senekal 13 May Hera Stavrinos 13 May Kobie Jooste 14 May Dirk Olivier 14 May Edelweisse Oosthuizen 14 May Melinda Smal 14 May Naomi Wilkinson 14 May
The next club tent will be at the Jackie Meckler Race on Saturday 9 May 2015. All members are invited once again to make use of the gazebo at the races. The gazebo is there for all members to enjoy. Dirk Olivier is our dedicated “gazebo man” and have been appointed to support us at most races. Cold drinks and snacks are provided by the club. Beer/ciders will be available at no cost at races with a distance of 32km and more, otherwise beer/ciders will be sold for R10.
Time trial – 1st Tuesday of the month at 17:30.Braai afterwards at clubhouse.
Other Tuesdays – Training run at 17:15 (contact Freddie 083 347 5040) or Charl (082 900 1323)
Sun 10 May 6:30 Club run by Gert Pelser
Sun 17 May 6:30 Club run by Colin Billau
Sun 24 May 7:00 Chairman’s run and Comrades Braai (11h00)
Sun 31 May Comrades – NO Sunday run
Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results: [email protected]
Dirk Olivier for the gazebo support at the Wally Hayward race on Friday 1 May. Ronald Lagerwall for doing the Sunday run. There were 29 runners.
8. Thank you
5. Club tent at races
6. Club activities in the coming weeks/month
7. Race results
9. Road races
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A complete AGN race calendar for 2015 is available at www.agn.co.za All AGN results are available at www.raceresults.co.za Find below the road races for the upcoming months:
Flyers for upcoming races:
Date Race Distance
(km) Cost
Time (W/R)
Venue Cate gory
Entries
Sat 9 May
Jackie Meckler 5km 10km
25km
R40
R60
6:45 6:30
6:00
DSC Thaba Tshwane
League RR & W
Runaway sport/Sweat
shop/ RunningInn/
www.enteron
line.co.za
Sat
16 May The Love Run
5km
10km 21km
R30
R60 R70
7:10
7:00 7:00
Hatfield Christian
Church
RR & W
Runaway
sport/Sweat
shop/ Running
Inn/McCarthy VW/Audi
Menlyn/ www.enteron
line.co.za
Sat
23 May
Virseker 3 in 1
5km 10km
21km
R30 R50
R70
7:15 7:00
7:00
Kolonade
Shopping
Centre
RR & W
Runaway sport/Sweat
shop/
RunningInn/ www.enteryti
me.co.za
Sat 30 May
Great Run® Series
II
5km 10km
R40 R60
7:00 7:00
Weskoppies
Hosp
RR & W
Runaway
sport/Sweat
shop/ RunningInn/
www.enteronline.co.za
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For detailed flyers for upcoming races visit www.raceresults.co.za/flyers.php as well as http://www.runnersguide.co.za/
Out of town races:
Fun Walk for Cystic Fibrosis 9 May 2015, Pretoria Botanical Gardens, 7h00, 1km, 5km and 10km
http://www.raceresults.co.za/flyers/cf0515.jpg
Modimolle to Bela Bela 28km, 9 May 2015, Laerskool Nylstroom http://www.raceresults.co.za/flyers/mod0515.jpg
Adrienne Hersch Challenge, 10 May 2015, Randburg Sports Complex, Nappy dash/5km/10km/21km, http://www.raceresults.co.za/flyers/ah0515.jpg
The “Rekkie-Race”, 16 May 2015, Witbank, http://www.raceresults.co.za/flyers/rek0515.jpg
Zio Road Race, 16 May 2015, Sasolburg, Fun run/10km/21km, http://www.raceresults.co.za/flyers/zio0515.jpg
Great Runa Africa, 24 May 2015, Union Buildings, 5km/10km/21km, http://www.raceresults.co.za/flyers/gra0515.jpg
1. Memorial badges for the late Louis du Preez
Magnolia decided to make special badges honoring Louis du Preez who passed away last year on Comrades. We encourage all Comrades runners to collect a badge and run your Comrades with one of these special tokens. You can collect these badges from Magda at the clubhouse on Tuesdays or Sundays. Dirk Olivier will also have a couple available at the club tent.
2. Message from an old runner (He is currently the military attaché for SA in Pakistan)
Hi Tinus,
Ek het vanmôre met 'n swaar hart deur die Magnolia Nuusbrief gelees. My keel is droog en my oë is nat. Ek verlang na die Klub en sy mense en die hardloop en die gees en al die dinge. Mens moet eers weg wees soos ek voordat jy besef wat iets werklik beteken het vir jou. Ek glo nou vas dat enige iemand in SA wat nie 'n padhardloper is nie en wat fisies niks makeer nie, is LUI!
Maar voordat ek myself die droewigheid inpraat, wil ek eers net baie sterkte toewens aan al wat holler is wat die ou ding daar in Natal gaan doen. Dis so 'n wonderlike en uitdagende voorreg. Dra asb my beste wense oor.
Ek en Martie sukkel maar met die oefening hier. Die plek is net nie gemaak vir hardloop nie. Desnieteenstaande gaan ek en sy in Kopenhagen op 24 Mei die marathon daar aandurf. Ons gaan hardloop op ervaring, baie gebede, oorgewig, onderoefen, in 'n poging om net weer aan die gang kom.
Download this cool running app, Nedbank Runner’s guide, for your Android smartphone to view all upcoming races in your area:
10. News corner
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Martie word 50 en watter ander beter geskenk is daar om haar te stick vir 'n marathon? Gelukkig het ons 7 ure om dit te doen, so met die wind van agter en krioelende ambulanse om ons, behoort ons dit te maak.
Baie sterkte en met die Genade van Bo, waarmee ons werklik ryklik gessend is hier in Pakistan, is ons volgende jaar saam op die bus.
Baie groete,
Jan Wessels.
www.raceresults.co.za for the latest race pamphlets and your race results
www.agn.co.za/#League for the latest league logs and the league points you earned
www.agn.co.za/#RW AGN 2015 RW qualifying standards and selection criteria
www.runawaysport.co.za Run-A-Way Sport’s website
www.verticalhorison.co.zaTrailRunning
www.trailseries.co.zaTrailRunning
www.solereview.com Tekkie review
www.sportsinjuryclinic.net/symptom-checker By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply.
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
11. Useful links
12. Race reports & photo corner
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Ronald took some pictures at the Sunday club run going up Klapperkop:
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Find below some useful links for Comrades training programmes:
http://www.dummies.com/how-to/content/marathon-training-for-dummies-cheat-sheet.html
Comrades 2015 Finishers programme :http://www.comrades.com/home/root/finishers-2015
Comrades 2015 Bronze programme : http://www.comrades.com/bronze-medal-programme-2015
Comrades 2015 Bill Rowan programme : http://www.comrades.com/bill-rowan-2015
Comrades 2015 Silver programme : http://www.comrades.com/silver-medal-2015
14. Dirk’s Buzz- Comrades 2015
13. Training Programmes
For some interesting articles related to Comrades you can follow the following link:
http://talkfeed.co.za/askcoachparry/
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Feeling sore and tender ahead of Comrades?
May 6, 2015 by David Katz
I
In today’s edition of the Ask Coach Parry podcast, Wayne Thomason got in touch. Lindsey, Wayne was saying he’s feeling a little bit sore, he’s worried about being around anybody with flu, do we have any recommendations? Is it normal to be feeling quite sore and tender at this time in your Comrades training, and from a paranoia perspective it’s quite normal to be avoiding people?
Ease off if you are taking a bit of strain
15. Internet Articles
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Lindsey Parry: Yeah, so it is normal to be pretty tired now, but if you are sore and tired, that means you really do need to back off. So then I would just do my taper a little bit more aggressively. I would probably look at this week coming, the first week of the taper as a recovery week. So I’d back off quite a little, then come back and do a little bit more work, three weeks out, and then for the last 2 weeks do very little so that I can get my body recovered and stop being sore. There was a second part to that question?
BB: He’s asking about avoiding people who are sick.
Comrades Marathon Taper and avoiding Illness
LP: Absolutely, it is completely normal you do need to up your vitamin intake now. it’s probably not a bad idea going to the doctor and getting the bomb, the magnesium, Vitamin B or whatever else they put in there, it just helps to. Some Berry Globin, also not a bad idea to get that to boost your immune system and then one of the ways that our, or the first line of defense in our body is having a nice moist air passage and healthy gut and intestine.
So look after your nose, your throat, keep everything moist, keep your gut and everything healthy by eating good foods and that will help you to avoid getting sick and then ja, it is a bit painful, but more or less every time you make contact with other people or surfaces in public areas, keep your hands clean. Either keep some wet wipes handy or plenty of trips to the bathroom because it’s from our hands that we transfer this stuff up to our face and mouth.
BB: Excellent stuff. Lindsey, thank you so much for that and Wayne, thank you so much for your question as well. Good luck for the last few weeks as you head towards Comrades 2015. From the two of us, until tomorrow, it’s cheers.