Newsletter 12-2015 01 April 2015

Newsletter 12-2015
01 April 2015
Remember to
us on Facebook under Magnolia Road Runners:
https://www.facebook.com/groups/6723843
Web :www.magnoliaroadrunners.co.za
Email address: magnoliaroadrunners@gmail.com
Chairman: Tinus Marais, 083 304 7054, tinus.marais@gijima.com
Club Captain: Freddie du Plessis, 083 347 5040, dplessfb@telkom.co.za
Editor: Melinda Smal, 072 360 3816, Melinda.Smal@resbank.co.za
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Contents
1. Important Notices
2. Weekend training sessions
3. Loskop Trip
4. Welcome to new members
5. Birthdays
6. Club tent at races
7. Club activities in the coming weeks/month
8. Race results
9. Thank you
10. Road races
11. News corner
12. Useful links
13. Race reports& photo corner
14. Training programs
15. Dirk’s Buzz – Comrades 2015
16. Loskop entries needed
17. Internet Articles
1. Important Notices
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
2nd Adult (family)
Junior (under 18)
R370
Senior under 22
R160
R320
G.Grand Master (70+)
R250
Social member (no AGN
race number)
R200
R80
Friend of Magnolia
(belongs to another
club)
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 – 25 April 2015 Solomon Mahlangu, Mamelodi
1.4
Magnolia Long run – Sunday 26 April 2015 –6:00 15-45km.
~ 3 laps (45km) - R70
~ 2 laps(30km) – R60
~ 1 lap (15km) – R40
1.5
Easter weekend training: Please note the following regarding Easter weekend.
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Fri 3 April – 20km Klapperkop run @ 06h00
Sat 4 April – 25km Klapperkop run @ 06h00
Sun 5 April – NO Sunday club run
Mon 6 April – Family/Fun run at The Grove shopping Centre
Please note there will be NO club run on the weekend of Loskop’s Ultramarathon on 19 April.
2. Weekend training sessions
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.
Time: 06h00
Park in front of the Military Intelligent College.
All runners from all clubs and different strengths are welcome to join us.
Please contact Colin Billau at cbillau@ford.com 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 Magda.Grobler@adamsadams.com for more details.
Sundays
Runners - note NO run on Easter weekend Sunday 2015-04-05
Time: 06h00
Distance: Approximately 20km departing from the clubhouse.
Cost: R15 to cover costs of drinks and treats and car guard.
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.
www.magnoliaroadrunners.co.za
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3. Loskop Trip
Magnolia has made a reservation for 2 stands (16 people) at Loskop. We can put 2 tents (4 persons) or 1
large caravan on each stand site.
The cost for the weekend including a parking ticket is R 270.00 per person. As we have to pay Forever
Resorts for both nights the cost is R 310.00 per person irrespective of whether you stay 1 or 2 nights.
Those who are interested please contact Janeen de Klerk at 082 415 4753 or Janeen@icon.co.za
or janeend@comptrib.co.za.
Please note this is open for members from other clubs as well and not just Magnolia.
I will need name, numbers and make of car and registration details.
Monies should be deposited into the club’s account Magnolia Road Runners Standard Bank Accountnumber
012 187 429.
Space is limited so please contact me as soon as possible. I have already had a number of requests.
Thanks
Janeen
4. Welcome to new members
We would like to WELCOME all the new members who joined Magnolia in 2015!
Santerra Goodman, Lielie Botes, Louis Botes, Ballaste Methlape, Kiki (Marichen) Mortimer,
George Chabalala, Derek Gerber, Nerina Gerber
Welco
e !!!!
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5. Birthdays
Theo
Karen
Lynette
Tinus
Werner
Edward
Jackie
Pienaar
Luderitz
Meyer
Marais
Pretorius
Jackson
Mostert
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3
3
4
4
7
7
April
April
April
April
April
April
April
A special birthday wish for our club Chairman Tinus Marais on
Saturday 4 April……may you have a blessed year!!!
6. Club tent at races
The next club tent will be at the Family Day Fun Run/Walk at the Grove Mall on Monday 2015-04-06.
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.
7. Club activities in the coming weeks/month
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 5 Apr
Sun 12 Apr 6:00
NO club run
Club run by Dave and Herbert – 26-28km tough
route for Comrades training
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Sun
Sun
Sun
Sun
26 Apr 6:00
3 May 6:00
10 May 6:00
17 May 6:00
Long run – helpers required
Volunteer needed
Club run by Gert Pelser
Club run by Colin Billau
Please note that we still need some volunteers to do the Sunday run car support for some Sundays leading
to comrades. The success of the Sunday run is dependent on helpers to present a club run and we can’t
expect the same people to do it every time. The club will even give you a route and provides all drinks and
snacks. Please Contact Freddie 083 347 5040 to offer your assistance.
8. Race results
Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results:
cbilau@ford.com
9. Thank you



Dirk Olivier for the gazebo support at the Denel race on Saturday….he is still sick and even so
supported us with the tent.
Hendri and Mishelene for doing the Sunday run. There were over 60 runners.
Colin Bilau for the internet article.
10. Road races



Date
Sun
29
Mar
Fri 3
Apr
Sat 4
Apr
Mon 6
Apr
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:
Distance
(km)
Cost
Time
(W/R)
5km
8km
R36
R57
6:30
6:30
Kosmosdal
Checkers
Shopping Ctr
5km
10km
TBA
TBA
Irene Glen
Estate
RR & W
Run for Youth
5km
10km
TBA
TBA
Lynnwood
Primary School
RR & W
Family Day
Fun/Walk
5km
10km
21km
R30
R50
R60
7:15
7:00
The Grove
Shopping
Centre
Race
Kosmosdal Fun Run
6 Mile
Venue
Cate
gory
Entries
RR & W
The Sweat
Shop/www.e
ntrytime.co.z
a
RR & W
Total Sports
at The
Grove/www.e
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7:00
Sat 11
Apr
Ford 3 in 1
5km
10km
21km
R30
R60
R80
6:45
6:30
6:30
R36
R57
R80
6:15
6:00
6:00
R30
R50
6:30
6:30
Sat 18
Apr
P’nP Sosh Morula
Run
5km
10km
21km
Sat 25
Apr
Solomon Mahlangu
5km
10km
ntrytime.co.z
a
Ford Sports &
Recreation
Giant
Stadium,Sosha
nguve
Moretele
Resort,
Mamelodi
RR & W
RR & W
League
RR & W
Runaway
Sport/
The Sweat
Shop/
Running
Inn/The
Runner’s
Store
www.entryti
me.co.za
Soshanguve
P’nP/Runawa
y sport/Sweat
shop/
Running
Inn//www.en
trytime.co.za
Runaway
Sport/
The Sweat
Shop/
Running
Inn/The
Runner’s
Store
www.enteron
line.co.za
Flyers for upcoming races:
Download this cool running app, Nedbank Runner’s guide,
for your Android smartphone to view all upcoming races in your
area:
For detailed flyers for upcoming races visit www.raceresults.co.za/flyers.php as well as
http://www.runnersguide.co.za/
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Out of town races:




Bosveld 3 in 1 Louis Trichardt, Limpopo Saturday 11 April 2015 www.enteronline.co.za
The Birchwood Half Marathon, 12 April 2015, Birchwood Hotel www.enteronline.co.za
Klerksdorp Marathon Club 60km Longrun Saturday 18 April 5:30 www.klerksdorpmarathon.co.za
23rd Slow-Mag Marathon Sunday 26 April 2015, Benoni Northerns Sports Club www.slowmag.co.za
11. News corner
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. Running movie
McFarland, USA is movie that is currently showing at our cinemas. It is based on a true story.
During the 1980s high school coach Jim White (Kevin Costner), who has taught at a number of high
schools, winds up at McFarland High School in California where the students are predominantly
Latino.The coach soon discovers that not only are the boys on his team exceptional athletes, but he
also takes note of their work ethic, their commitment to one another and their strong family
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relationships. Despite the economic challenges his team faces, he takes them to compete at the crosscountry championships.
12. Useful links
www.raceresults.co.zafor the latest race pamphlets and your race results
www.agn.co.za/#Leaguefor the latest league logs and the league points you earned
www.agn.co.za/#RWAGN 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.comTekkie review
www.sportsinjuryclinic.net/symptom-checkerBy clicking where it hurts then ticking which symptoms most
apply to you we can give you an indication of what injuries may apply.
13. Race reports& photo corner
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
Here are some pictures from the Denel race:
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14. Training Programmes
Find below some useful links for Comrades training programmes:
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
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15. Dirk’s Buzz- Comrades 2015
16. Loskop entries needed
URGENT!!!!!!!!!!!
If there is anyone with two Loskop 50km entries which they won’t be using anymore please contact Elize
Botha. EMBotha@stratahealth.co.za
Anyone with a Loskop 21km wild run entry can contact Carmen 073 155 1095
vanniekerk.carmen@gmail.com
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17. Internet Articles
Four Ways to Enjoy Long Runs
They shouldn't be boring – and they don't have to be solitary.
By Jen A. Miller;
Published August 15, 2013
Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it's
over; we hate the anticipation of actually getting out there.
Yet it must be done: The long run is the keystone of any training program—5-K to marathon. "The long run builds
endurance and strength and teaches you how to deal with fatigue," says Maria Simone, a USA Triathlon—certified coach
and owner of No Limits Endurance Coaching in Absecon, New Jersey.
Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner
and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing
oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size,
which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over
long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort.
They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes,
you know what works best.
Long runs aren't easy, but they don't have to be death marches, either. There are a number of ways to make going the
distance comfortable—enjoyable, even.
TUNE OUT
PROS Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to
cover. "It's a dissociative strategy; it keeps your focus off what's ahead," Simone says. It can also distract you from tired,
achy legs. Research from Costas Karageorghis, Ph.D., a leading authority on music and exercise, shows that music can
reduce perception of exertion and increase endurance by 10 to 15 percent.
CONS Music can make you oblivious to important things, like that oncoming car, or your body's signals (Too fast, you're
going too fast!). You can also become dependent on it—not a good thing if your device's battery goes dead midrun or if
you plan to race without it.
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DO IT RIGHT Karageorghis's research says fast-tempo songs that exceed 120 beats per minute (BPM) are ideal during
high-intensity exercise when you're working at 75 percent of your maximum heart rate, and slower speeds are best for
less-intense efforts. Because songs that push you through an interval session might be too frantic for a slow, steady effort,
craft separate playlists for your workouts. Or try an app like PaceDJ, which configures a playlist based on your specific
running pace. Podcasts and audiobooks are also a good option—they won't inspire you to sprint. For safety purposes,
keep the volume low enough so you can hear yourself talking over what's coming out of your earbuds. You can also try
headphones that are designed to let you still hear your surroundings, like AfterShokz. And be sure to do some long runs
sans tunes if you plan to race without them.
PAIR UP
PROS Running with a training partner can turn a long run into a social hour (or two or three), says Colleen Tindall, a
USATF-certified running coach in Moorestown, New Jersey. "It's more fun, it's safer, and it makes you accountable," she
says. "You're less likely to cut a run short if you're with someone else." Planning long runs with one person gives you
more scheduling flexibility than you'd have with a club that might only meet at, say, 8 a.m. Saturday mornings. Also,
beginners who might find a large training group intimidating can benefit from hooking up with an experienced running
friend who can provide one-on-one support.
CONS If you rely totally on one person, what happens when she gets injured or goes out of town? More critically, if your
partner's pace is incompatible, your training could suffer. "If you're running too hard on your long runs, you can risk injury
and lose confidence," Tindall says. "It works the other way, too. If you're with someone not running fast enough, you might
not be reaching your potential."
DO IT RIGHT Know your schedule and your pace goals, then look for a suitable partner. There are several online sites
that can help you connect with a local runner, like buddyup.com (which even asks runner compatibility questions),
meetup.com, and the Runner's World forums. Your local running club could help you connect with another member who
also has a quirky schedule and needs to go long on Fridays, for instance. And consider this: Your buddy doesn't need to
be a runner—got a spouse, friend, or kid who likes to bike? They can keep you company (and carry your water).
BE A GROUPIE
PROS Signing up to train with a large club or training organization (like Team in Training or Joints in Motion) gives you a
real sense of commitment—you're less likely to skip your runs if you're paying membership dues or pledging to fund-raise.
Many large groups break off into smaller subsets, so you'll find runners that match your pace. They may offer coaching—
helpful if you need pacing, fueling, or stretching advice. Plus, organized long runs often follow premeasured routes with
water and sports drinks provided—all you have to do is show up and run!
CONS You're locked into the group's schedule, so if you have to miss a group run, you're on your own. You can also
become dependent on the group for pacing or distraction, which can hurt you if you'll be racing solo. "It's important for
runners at all levels to learn how to manage the fatigue and discomfort on their own," Simone says.
DO IT RIGHT Mix group runs with solo ones so you have the best of both worlds. Stick with the gang when you're going
really long and need the support and companionship. But on a week when you're stepping back in distance, go it alone so
you get practice pacing yourself and developing your own mental coping strategies.
RUN IN CIRCLES
PROS Breaking a long run into several smaller loops makes a daunting distance more manageable. Instead of focusing
on running 15 miles, for instance, you can just take it one five-mile segment at a time. Looping also allows you to create
your own aid station. "You can stash water and fuel at a set location you know you'll be hitting several times," Simone
says. Loops from your house are especially helpful if the weather changes or you need a pit stop. It's comforting to know
that an extra layer and bathroom are never too far away.
CONS Looping again and again...and again with no variety in scenery can be boring. Very boring.
DO IT RIGHT Simone suggests alternating the direction you run on each loop—it's a small change that can be
surprisingly refreshing. And recruit a friend looking to do a shorter run to join you for a loop.
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