newsletter 24-2015 8 july 2015 - magnolia road...
TRANSCRIPT
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Newsletter 24-2015 8 July 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]
Remember to under Magnolia Road Runners:
https://www.facebook.com/groups/6723843196/
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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. Magnolia 100 Marathon club 12. Useful links 13. Race reports & photo corner 14. 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). Please note during the month of June, July & August the club will only be open on the first Tuesday of the month for entries. Entries can be done at Run-a-way sport during this time. Membership fees for 2015 as from July:
1st Adult member R300
Senior under 22 R160
Friends of Magnolia (Belong to another club)
R200
2nd Adult (family)
R300 G.Grand Master (70+) R250
Junior (under 18) R80
Social member (no AGN
race number) R200
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 – 18 July 2015 Mooikloof Realtors Winter Road Race.
1.4 All the best to all the runners from Magnolia taking part in the Rhodes run this weekend.
1. Important Notices
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Sundays
Runners
Time: 7:00
Distance: Approximately 12km departing from the clubhouse.
Cost: R10 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!!
For now we will be doing tap runs where we stop at petrol garages for refreshments.
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 !!!!
Eliz-mari Vermeulen 09 July Monique Stoffberg 10 July Nelka Herbst 11 July JC Marais 12 July Johan Grove 13 July David Ingham 13 July Isaac Masango 13 July Wessel Nel 13 July Carmen van Niekerk 13 July Jaco Wilkinson 13 July Kobus Esterhuizen 14 July Marlene Louw 15 July Dawid Burger 16 July Phillimon Mathetha 17 July Georgia Janisch 18 July ZASKE O'CONNOR 18 July Janeen De Klerk 20 July Elizabeth Robinson 20 July Tiaan Reis 21 July
3. Welcome to new members
4. Birthdays
2. Weekend training sessions
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The next club tent will be at:
Springbok Vasbyt 11 July 2015 Garsfontein Ice Breaker 18 July 2015 Zwartkop Road Race 25 July 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.
Please note that during the month of June and July the club will only be open on the first Tuesday of the month for entries. Entries can be done at Run-a-way sport. Time trial and braai suspended until September.
Sun 12 July 7:00 Tap run from the club
Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results: [email protected]
Dirk for the gazebo at the Run Walk for Bibles race on Saturday 27 June 2015 and The Race for friendship on 4 July 2015
Freddie for organizing the first 12km club tap run after the comrades break in June. We were 15 runners.
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:
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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Flyers for upcoming races:
For detailed flyers for upcoming races visit www.raceresults.co.za/flyers.php as well as http://www.runnersguide.co.za/
Date Race Distance
(km) Cost
Time (W/R)
Venue Cate gory
Entries
Sat 11 July
Afriforum
Springbok Vasbyt
5km
10km 25km
R30
R60 R100
7:40
7:30 7:30
Voortrekker
Monument
RR
Runaway
sport/Sweat
shop/ RunningInn/
www.enteronline.co.za
Sat 18 July
Garsfontein Ice
Breaker
5km
10km 21km
R30
R60 R70
7:20
7:00 7:00
Garsfontein
Primary School
League RR & W
Runaway
sport/Sweat shop/
RunningInn/ www.enteron
line.co.za
Sat 25 July
Zwartkop Road
Race
5km
10km 21km
R30
R60 R80
7:10
7:00 7:00
Zwartkop Lapa Centurion
RR & W
Runaway
sport/Sweat
shop/ RunningInn/
www.enteronline.co.za
Sat
1 Aug
Tshwane Road
Race
5km
10km 21km
R30
R50 R80
7:15
7:00 7:00
Medunsa –
Sefako Makgatho
Health and Science
University
RR & W
Runaway
sport/Sweat shop/
RunningInn/ www.enteron
line.co.za
Download this cool running app, Nedbank Runner’s guide, for your Android smartphone to view all upcoming races in your area:
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Out of town races:
Runtheberg Trail Run
With Comrades done for the year and the corner turned on winter, we thought we'd give you something different to focus on and remind you about the spectacular 2-day stage Runtheberg Trail Run being held in the Northern Drakensberg on 3rd & 4th October. We spoke to you guys about the inaugural event last year and we were thrilled to
see a lot of great representation from club runners from all over the country And if your club did have any members participating you will know from their feedback how much they enjoyed it and what a success it was all round!
Entries have piled in fast for this year's event but we still have some spaces left in both races (Runtheberg Challenge @ +-15km/day & Runtheberg Extreme @+-25km/day), and we thought we'd drop you guys a mail to give you a chance to communicate with your members to grab these entries and maybe take advantage of some of the great group accommodation options still available at the awesome Northern Berg resorts close to the Race Village.
Check out www.runtheberg.co.za for more details and to enter, as well as our great Facebook page. Please don't hesitate to ask for more info or to send any other questions or comments.
Regards, Warren Runtheberg Team
Thanks to Elize Uys for the following message:
"For most of my life, lacing up for a run has been as much a part of my day as taking a shower... Just like many avid
runners, I have found running to be the ultimate therapy. Running alone helps me sort through the churning
thoughts or worries that can often plague me... I have walked into many workouts feeling really bad, with the weight
of the world on my shoulders and self-hate looming overhead. I can honestly say that I have never walked away
from a workout with those same dark feelings.
The sweat seems to wash away all the heaviness in my heart and on my mind, and replaces it with a joyful and
light-hearted feeling which I can't wait to feel again after it fades. Maybe this is why people get hooked on heroin? I
will never know because the empowerment that I receive from running and crossing the finish line is the best high in
the world to me. It keeps me coming back for more so I can feel it again and again.
No matter what you need from your run, it will grant it."
– Liz Ferro, Finish Line Feeling
10. News corner
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Magnolia 100 Marathon Club
There have been enquiries to show recognition to Magnolia members who have successfully completed 100 Marathons or Ultra Marathons. All eligible names will be displayed on an honorary board at the Club House. (Dieter Gloeck has already for donated towards this board)
To qualify for this selective club at Magnolia please provide a spreadsheet or copy of your Log Book of all marathons and ultra-marathons completed, including the race date, name of the race and finishing time. For example 40 ultra-marathons and 60 marathons will be recognized as 100 races. Please forward the details to Ronald Lagerwall ([email protected]) for consideration and indicate the year in which you have completed your 100
th
marathon as well.
Magnolia would want to follow some of the criteria and rules taken from the United Kingdom’s 100 Marathon Club’s website.
1. A race, organised by an identifiable race director, open to all applicants (which may be subject to entry limits or qualification restrictions), advertised at least 30 days beforehand in the running press, web, by leaflets at other races or similar manner. A race is not required to be competitive in nature.
1.2 Race results or a record of race completion must be published or made available.
1.3 The runner must have completed the whole race entered, abiding by the event rules and have completed the whole course (unless misdirected by the organisers) for the race to count. The declared race distance counts (the runner is not
11. Magnolia 100 Marathon Club
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penalised if the race distance appears to be short). Participants in relay teams, no matter the distance covered, cannot count that race.
1.4 If a race advertises in advance a rule that allows participants to withdraw at a shorter distance than the full race distance, but still over the minimum threshold of a marathon or ultra then this is permitted to count as long as other criteria are followed. (i.e. results must be published of the time & distance covered.)
1.5 If a runner finishes a race outside a stated time limit the race will not count unless the race director is flexible in his interpretation of the rules and the runner is given a medal/certificate and/or appears in the result list.
1.5 Marathons: (i) Road: Races where the distance is accurately measured and stated by organisers to be 42.195 km (42.2 kilometres) on a road or predominately road surface or, (ii) Trail: Races where it is accepted that exact measurement is not possible, rounded down i.e. minimum 26 miles or 42km.
1.6 Ultras: Races of a declared distance of over 43 kilometres.
1.7 Timed and multi day Marathons: Events that are advertised as 6 hour, 12 hour, 24 hour or longer shall count as a single event, no matter the distance covered or time allowed. A runner who completes a minimum of 42.2 kilometres can count a marathon or over 43 kilometres an ultra.
Each individual day or stage of a multi-day event can be counted as a marathon or ultra if the following criteria are met.
1.7.1 It is possible to enter each individual day or stage as a separate independent event.
1.7.2 That individual day or stage is at least 42 kilometres in length to count for a trail marathon, 42 kilometres for a road marathon or over 43 Kilometres for an ultra.
1.7.3 Separate results are produced for each individual day or stage.
1.7.4 If these criteria are not met then the event shall be counted as one marathon or ultra for Club purposes.
1.8 If there is a dispute as to whether an event should count towards Club membership and statistics the Committee of the Club will arbitrate. The decision of the Committee is final.
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
12. Useful links
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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.
A few pics taken by Ronald at Sunday’s tap run:
13. Race reports & photo corner
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Ladies, check out http://chloejaneboutique.com/ for these cool new running pants.
14. Internet articles
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Build an Injury-Proof Body
8 June 2015 Runner’s World
“The knee accounts for about half of all running injuries,” says Robert Gillanders, a physical therapist specialising in
sports and spinal injuries. “But knee problems are usually indicative of a weakness in the hips, glutes, and core.
If those areas aren’t solid and able to stabilise you as your foot strikes, your knees take the brunt.”
Gillanders is a fan of simple exercises you can do anywhere; here are four of his favourites that will downsize your
risk of knee – or any other – injury from running.
Bridge
Targets: Glute strength, hip-stabilising muscles, plus it opens hips.
How to:
Lie on your back with your feet hip-width apart, arms out to the side.
Engage your core and lift your hips up; if your back hurts, don’t raise your hips as high.
Focus on squeezing your glutes to hold your hips up.
Hold for a count of 5, then slowly lower and repeat 10 times.
Work up to two sets of 15.
Up the challenge: With your hips up, ‘march’ by lifting one foot a few centimetres off the ground. Don’t let your
pelvis move. Lower and alternate. Work up to three sets of 30 reps.
Clam Shell
Targets: Hip rotators and core.
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How to:
Lying on your left side, stack your legs on top of each other and bend both knees 90 degrees.
Rest your head on your extended left arm.
Bracing your core muscles and keeping your ankles glued together and your hips facing forward, raise your right
knee 15 to 20 centimetres off your left.
Slowly lower.
Do two sets of 10 to 15 reps.
Up the challenge: Rest on your hands and knees and engage your core. Raise one leg, knee bent, directly out to
the side. Again, keep your pelvis and lower back as still as possible. Do two sets of 10.
Bird Dog
Targets: Core.
How to:
On your hands and knees, engage your core.
Reach your left leg straight back as you extend your right arm forward.
The goal is to keep your lower back stable; if need be, lay a foam roller or dowel across your lower back; it shouldn’t
move as you raise your limbs.
Hold for a count of five, then lower.
Repeat on opposite side to complete one rep.
Do 10 total.
Up the challenge: Do 10 reps on one side without touching the ground.
Four-Way Stand
Targets: Glute strength and balance.
How to:
Anchor a circular Thera-Band to a stable object, then put your right foot into it and wrap it around the ankle.
Pretend you are standing in a clock; you are now facing 12:00.
Stand on your left foot with your core strong and glutes engaged, and pull your right foot back to 6:00.
Do 20 reps, trying not to let your right foot touch the ground. Then turn 90 degrees to the right, so you’re facing 3:00.
Pull your right foot to 6:00 again, for 20 reps.
Go 90 more degrees to face 6:00, and raise foot forward for 20 reps.
Finally, face 9:00 and aim for 6:00 again for 20 reps.
Repeat on the other side.
Up the challenge: Do the same set of exercises standing on a folded towel, cushion, or other slightly unstable
surface.