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Newsletter 25-2015 22 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 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 during this time. Membership fees for 2015 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 – 8 August 2015 A4A Women’s Right Run/Walk at Fountains Valley
1. Important Notices
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Sundays
Runners
Time: 7:00
Distance: Approximately 12km 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!!
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!
Albie Lombard, Elliot Mnisi, Lindy Coetzee, Martelize Smit, Welma Deysel, Vicki Steenkamp, Eske van der Merwe, Maxi Harding.
Welco e !!!!
Ilse Green 22 July
Annalie Du Preez 23 July
Andri Prinsloo 23 July
Cryselda Venter 24 July
Danie Poolman 26 July
Retha Mare 29 July
Aaron Dean 30 July
Leani Sieling 30 July
Martin Gouws 31 July
3. Welcome to new members
4. Birthdays
2. Weekend training sessions
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The next club tents will be at:
Zwartkop Road Race 25 July 2015 Castle Walk race on Monday 10 August Marcel vd Slot 15km on Sat 15 August
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, 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. Time trial and braai suspended until September.
Sun 26 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 Springbok Vasbyt race and The Garsfontein Ice Breaker race (which was really freezing)
Ronnie & Charl for organizing the Sunday clubrun
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:
Date Race Distance
(km) Cost
Time (W/R)
Venue Cate gory
Entries
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/T
he Runners store/
www.enteronline.co.za
Sat 8 Aug
A4A Women's Rights Run/Walk
5km 10km
21km
R30 R50
R70
7:10 7:00
7:00
Fountains Valley
League RR & W
Runaway
sport/Sweat shop/
RunningInn/The Runners
store/
www.enteronline.co.za
Mon
10 Aug Castle Walk
5km
10km
R30
R40
7:15
7:00
Castle Walk Shopping
Centre
RR & W
Runaway sport/Sweat
shop/
RunningInn/The Runners
store/Curves Castle Walk
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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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:
Old Eds Road Race – Jhb Monday 10 August 2015 (see flyer attached)
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:
"Having a running schedule—a routine that varies little from week to week—is actually very important for runners. A runner's body acclimates itself to the days, times, and durations that a running schedule enforces,
and is thus naturally prepared to run when called to do so. But regimentation is also useful as a means to motivate yourself.
If you haven't settled on a particular time that is especially dedicated to running, telling yourself that NOW is
10. News corner
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the time to run becomes much harder. 'Why now?' those devilish voices inside your head might ask. Why not after I finish reading the paper, watching this TV show, doing this crossword? On the other hand, if a schedule tells you to run tomorrow morning at seven, you do it. Why? Because the schedule tells you to do it, and you
will not have become involved in some other activity that you can't put to the side."
– Larry Shapiro, Zen and the Art of Running: The Path to Making Peace with Your Pace
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.
11. Magnolia 100 Marathon Club
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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 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 at the Garsfontein Ice Breaker race:
13. Race reports & photo corner
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Some pics of Rhodes shared by Marcel Louw – with brother Werner on photo left:
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Dirk van Rooy @ Rhodes
Elzette & Pierre Myburg @ Rhodes
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Taking a Break from Running May Do You Some Good
By Rashelle Brown
Don't beat yourself up if you're taking time off running because of an injury or illness, or just because it's part of
your training program. At some point everyone's likely to take a break from running for several days or even a
few weeks. But if you use that time wisely, you can set yourself up to come back rested, rejuvenated and ready
to run better than ever.
How to Know When It's Time for a Break
Overtraining is common among runners, and it's a leading cause of injury among recreational runners. But if
you know what symptoms to look out for, you can determine when it's time to take a break from running and
prevent injuries before they happen. It's important to remember that every body is different, so you can't simply
follow hard and fast weekly mileage guidelines. The best way to avoid overtraining and injury is to listen to your
body. If you feel fatigued a lot of the time, if you're experiencing a sustained decrease in running performance
or if you feel you're always on the verge of injury, then it's very likely that you're overtraining, and it's probably a
good idea to take a week or two off from running. But don't sit around lamenting your bad luck—there are a few
things you can do during this downtime that can help you come back stronger than ever.
14. Internet articles
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Rest Already!
There seems to be something inherent in the nature of runners that makes us bad at resting, especially for
prolonged periods of time. Unfortunately, simply taking one or two days off from running, or even from all
exercise, isn't enough to allow your body to reset itself and repair the damage that's caused by overtraining.
You don't have to sit around and do nothing for days or weeks, but you should select activities that are truly
restorative in nature and allow the muscles and joints that running taxes to have a chance to rest and repair
themselves. Now is not the time to load up the squat bar and go for a new personal best. Instead, op t for a
slow, rhythmic activity that gently moves the body's joints through a full range of motion. Go for long, leisurely
walks or bike rides, or take a tai chi or restorative yoga class a few times a week.
More: 6 Yoga Poses to Improve Your Running
Getting more sleep or higher quality sleep can help your body recover more quickly, too. Add the extra time you
would have spent running to your sleep each night, and take note of how you feel after a few days of better
rest. If you find your energy levels are higher, you need less caffeine to get through the day and your muscles
and joints ache less in the morning, it could be a sign that you should be getting more sleep all of the time. If
that's the case, make a plan for how you'll keep those extra minutes of sleep in your daily routine once you
return to running.
Strengthen Your Core and Posture Muscles
If you do any cross training during your running break, focus on strengthening those muscles that are
fundamental to good running form. Because so many runners fall into a hunched posture, with shoulders
rounded forward as they become fatigued, runners should focus on their back muscles first.
Developing strength and muscular endurance in the muscles all along the spine helps maintain an open chest
and promotes correct, "proud" running posture. Assessing which muscles are weakest in your core and working
on those can also pay big dividends once you return to running. And the core doesn't only consist of your
abdominal muscles—it encompasses the muscles of the lower back and the entire hip/glute complex, too.
Overdeveloped abdominal muscles can lead to lower back strain and throw your form off. Similarly, tight hip
flexors and weak glutes can lead to a host of problems with the hips, knees and lower legs. Work with a trainer
or running coach to find out where your areas of weakness or imbalance are, and spend your time away from
running on correcting those deficiencies.
Roll, Rest, Repeat
While I firmly believe that a good sports massage therapist is worth his or her weight in gold, I personally don't
have that much gold laying around, so I usually have to opt for the next best thing: self massage or myofascial
release. Depending on where your problem spots are, you can use balls of various sizes, rolling massage
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sticks or foam rollers in different sizes and densities to loosen up overly tight tissue and increase blood flow to
the area, bathing the tissue in healing fluids. All runners can benefit from doing a short self massage session
several days per week, and the perfect time to develop this habit is when you're taking a break from running.
More: 30-Day Foam Rolling Challenge
Listen to your body and remember that good training includes rest days or weeks as part of the program.
Honoring these down periods can not only help prevent injuries in the future, they can retu rn you to your next
phase of training healthier and stronger than when you left.
