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An e-mail newsletter from Agapé Athletics Club
Editor: Marieta Bortoli 082 466 7031 25 February 2019www.agape.org.za
E-mail: [email protected]
NB
- Next league race – 30 March - Awards function 4 May- Agapé race (Jacaranda City Challenge) – 12 October. Members to assist.
PLEASE DIARIZE !!!!!!
Editorial
Should you be able to give someone a lift to “Om die Dam” race please refer to “In the Mailbox” for further details.
Members who received floating trophies must please return it to the gazebo or Zita Park time trials as we need to have them engraved for the news recipients.
Please diarize 4 May for our awards function.
Thank you to all who attended our hamburger braai on Saturday. It was nice to see some of our old members again.
Notice Board Additions
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Attachments
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Birthday Greetings
May your birthday bring joy, contentment and may the Lord’s blessing surround you.
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Mag jy in hierdie nuwe lewensjaar ‘n innerlike vrede ken wat jou in staat sal stel om die eise en be-hoeftes van elke dag in die seker wete van die Heer se teenwoordigheid tegemoet te gaan.
Carel Wolhuter 27 February Jaco Barkhuizen 28 February
Adri Moolman 03 March Lammie Fourie 05 MarchEddie Howden 09 March Marius van der Westhuizen 17 MarchAnnalie du Plessis 18 March Johnathan Nordenden 22 March
Personalia
Welcome new and former members
Johannes Myburgh Jaco Pretorius
In the mailbox
Lift to “Om die Dam”Ek soek ‘n saamry geleentheid na Om die Dam toe nie (ek hardloop die 50). Ek sal deel in die kostes. My details is: Tina Fourie, e-pos: [email protected] en cell nr 082 492 1377.
==
Braai
Graag wil ek en my eggenote elkeen bedank wat betrokke was by die ken mekaar braai op Saterdag 23 Februarie.
Hennie, Marietjie en hul span het ‘n groot rol gespeel in die reël van die dag.
Ek was bly om soveel oud lede te sien wat terugkeer na die klub.
Dit is ‘n aanduiding dat die klub wel ‘n impak gemaak het en maak in soveel mense se lewens.
Ek glo elkeen wat daar was het dit geniet.
Diegene wat dit nie kon bywoon, het voorwaar ‘n spesiale geleentheid gemis.
Ons kyk uit vir almal op 4 Mei met die prysuitdeling funksie.
Jaco Barkhuizen
==
Skukuza numberEk het 1 nommer vir die Skukuza 21km. As iemand belangstel, stuur vir my `n e-pos na: [email protected]
Groete,
Marinda Cilliers
General
Registration fees 2019:First member R400,00
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Second member/pensioner/student R350,00Junior (under 19 – copy of ID document required) R100,00Social member R100,00
The fees include the ASA licence number.
Kindly visit our website: www.agape.org.za for further information.==Clothing available:Buffs @ R100 Ladies skirts @ R200 Second skins @ R220Age tags @ R30
The items will also be available at races, please visit our gazebo or contact Marix at 072 541 7268
Congratulations
Congratulations to the following members:
Thank you’s
Race reports
Race report feedback Deloitte Challenge (Phobians) 24 Feb 2019, 21.1 km (Elbert Loubser):
History of the race ( http://www.phobians.co.za/index.php/our-races/phobians-deloitte-marathon/history ):3
Deloitte has been part of this fabulous race since 2002 and are obviously proud to be the main sponsor. Their involvement in this race together with Phobian’s Running Club (Pretoria High Old Boys), has been successful in making this race one of the best races in Gauteng.The attractive and historic two-lap route takes in some of Pretoria’s most beautiful landmarks and is a popular, undulating and scenic race which also incorporates a nature reserve. The race is an official qualifier for both Comrades and Two Oceans.The race presents its greatest challenge in the first half of the lap as the route steadily climbs up the Waterkloof Ridge on its way to Klapperkop Hill. The pull starts near the two-kilometre mark and goes on relentlessly for about four kilometres. The work put in here is well worth it as you are rewarded with breath-taking views of the Pretoria city centre and the surrounding mountains. The seven-kilometre downhill charge is ac-companied by the strident sounds of the Boys’ High Pipe Band. Once through the beautiful school grounds, at the 16-kilometre mark, it is time to think of the home stretch. Not too difficult, with an easy two kilometre run to the finish.This is a well organised and scenic race, accompanied by music from Pretoria Boys High School Pipe Band, a traditional Scottish pipe band, established in 1971.Pretoria Boys’ High School designed by Sir Herbert Baker is a national monument.
Pleasant morning. Not too warm and not too cool. Intermittent cloud cover. Pete, MC for the day. Forecast of 37 degrees Celsius, so it is expected to be a rather hot day. The aroma of Chad's coffee trailer started to whiff through the air.
The 42.2 and 21.1 started at 06:00 in Church Avenue (just shy of Lynnwood Motors), crossing over into Atterbury Road (slight incline), right into 11th Street, around the Hazelwood Food Market (Corner of Mackenzie and Thomas Edison Streets), then heading further in a Southerly direction on 17th Street, right into Hazelwood Road (slight down here), over Dely Road into Julius Jeppe Street, left into Sidney Street. During the race, I was accompanied first by Doc and Steve (Groeneveld), then Frances Steel, Rina Bekker and Dot van Heerden, then Luc (especially assisted in the 'serious' uphill part), then Manie and Lana Bosch, then Dot Johnson and Kobus Botes etc. Saw Wendy and Neville Muir and Iain McFayden marshalling on the route. Spotted Leon Ganswyk (race director) a few times during the morning (prior to the race).
This is where the serious climbing begins on the section past the Pretoria Country Club, then Aries Street (some glimpses of Waterkloof Park), until eventually one crested on a right turn into Johan Rissik Drive.
This is where the 'fun' starts. It is a downhill sweep of note, then that climb ('radio' mast), then downhill again past the water reservoirs (actually going through in between these), Fort Klapperkop entrance (left side), beautiful open spaces (since all those non-indigenous trees were removed), curve left (CSIR waterpoint, Oosie and Ken Swettenham spotted), the 7 kay/8 kay/9 kay boards 'bite the dust', jip, still downhill, one hits the R21 (Nelson Mandela Drive) with alacrity (after cautiously treading over the 'cattle grates' just prior to this), down-down-down towards the Fountains Circle, right hand sweep into George Storrar Drive................ Then the 'fun' stops, as the leg muscles need a serious 'time-out' to re-adjust to 'uphill' and 'flat' mode, after having such a ball on the down hills.
Hmmm, that steep ascent adjacent to the SABS on Dr Lategan Road, does not help now, does it? :-) Sibelius Street awards us with a down, one circumvents around the Western border of Magnolia Dell (Walkerspruit), that nasty bump into the grounds of Pretoria Boy's High, watering point 'swarming' with the orange colours of S4J (Sudan 4 Jesus), Eastern gate of Pretoria Boy's High, the slow trek on Anderson Road back towards Phobians commenced under the ample shade provided by the foliage of the trees overhead. The marathon runners branch off South (was it Rupert Road, under correction here) to do the 'second lap'.
Not an easy marathon (or half-marathon, for that matter), so congratulations to all finishers. 'Bragging rights' well deserved.
Thank you, Hennie and Marix for our Agape base station gazebos, and the 'oh so' welcome ice cream.
Thank you to all the clubs who brought their gazebos and contributed to lovely carnival atmosphere.
Thank you Phobians and Deloitte (helpers and volunteers) for presenting an excellent and pleasant race.
Agape greetings.
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Action photos by Stein Steinbach (Run-A-Way Sports)
Race Results
Deloitte Pretoria Marathon (AGN) 42km race - 2019-02-24Posi-tion
Ini-tials Surname Se
xAge
Finish Time
381 N Pokwane M 03:47:19505 S Marais-
werner F 44 03:55:07
1355 A Marais-werner F 45 04:36:40
1711 L Van Wyk F 43 04:49:421890 M Letsie M 51 04:57:042057 O Pienaar M 48 05:05:272457 T Tebogo M 49 05:27:102458 A Lenage F 45 05:27:102546 M Boesenberg F 62 05:31:00
Deloitte Prietoria (AGN) 21km race - 2019-02-24Posi-tion
Ini-tials Surname Se
xAge
Finish Time
430 L Madondile 35 01:59:40574 F Schunke 61 02:04:32597 E Lerase-
botse M 34 02:05:041049 D Strydom 38 02:15:512194 M Marix 02:39:282195 H Venter M 59 02:39:282330 G Hughs M 71 02:43:44
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3017 E Laubser M 62 03:10:24
League results
Training/Health snippets
Here are some common running injuries and a quick guide on how to avoid them.
Running is a popular sport, all across South Africa. But it can be an extremely painful sport, too. Se-duced by the ease and accessibility of the activity, too many new runners sprint headlong into an in-convenient statistic: up to 70% of recreational runners suffer from variety of overuse injury each year, according to a 2009 journal in Sport Health.
In fact, a few subsequent studies suggest runner’s injury rate might be even higher – as the New York Times reported last year, some research estimates that as many as 90% of recreational run-ners are laid low by injury every year.
But how do these injuries occur? And is there anything new runners can do to avoid them? Let’s take a closer look.
What are the most common causes of running-related injuries?
‘I have treated many new runners for injuries,’ says Gerrie Berner, a biokineticist at Mediclinic Cape Town. ‘Running is a weight bearing, high impact and repetitive type of exercise. It puts a lot of strain on the joints and muscles of the body, and this will make you more susceptible to injuries. Yet most runners will just start running without a proper running programme or guidance.’
In their discussion of The Big 7 Body Breakdowns, Runner’s World identified the most prevalent risk areas of running: the knee, Achilles, hamstring, ankles, heels, shins and iliotibial band, a strip of muscle that runs along the outside of your thigh from the hip to the knee.
Gerrie identifies 7 primary causes of running-related injuries:
1. A rapid increase in weekly running distance2. Wearing inadequate or worn-out shoes3. Muscle imbalances4. Returning to previous running distances too fast after a layoff5. Abrupt changes in running surface6. Not taking enough recovery days after strenuous training sessions7. Not warming up and stretching properly before going for a run
Many of these risk factors are a symptom of enthusiasm, as new runners get ahead of themselves. ‘Too many new runners fall into the trap of doing too much too soon,’ agrees Chris Lippstreu from Race Fit, a Cape Town-based gym that specialises in building stronger endurance athletes. ‘Even jumping from a 5k to 10k can result in damage to the body. Running is just like strength training; you need to ease the body into it so that it can adapt accordingly.’
How can new runners avoid injuries?In summary the advice given includes:
Take it easy! Give your body time to adjust and get accustomed to new distances, sports and activities.
Rectify imbalances by getting your whole body stronger by doing cross-training such as Pil-ates.
Try ensuring not to put too much pressure on the heel when landing – so focus on how you land, as well as run on surfaces other than tar (such as trail where its softer).
Ensure your shoes are an appropriate fit, style and not too worn as they are critical in your running health.
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Lastly make sure the running program you are following is suitable for you – so if need be get some expert advice.
If you’re one of the 90%, irritating injuries will follow you long after you cross the finish line. But the fact that they are so prevalent does not mean they are inevitable. Lippstreu’s advice to new runners take it easy. Giving your body time to adjust to your new sport will pay off in the long run. ‘Pick a running pace you are comfortable with and run shorter distances. Don’t be persuaded to try mara-thon distances when you haven’t been running for at least a few years.’
Then, rectify imbalances by getting stronger – all over. ‘Whether it’s yoga, strength training or cyc-ling,’ advises Lippstreu, ‘incorporating other forms of exercise to train other muscles or energy sys-tems will not only improve your running performance but also develop other aspects of your overall health and conditioning.’
Pounding miles of tar at a time isn’t a comfortable experience, especially if your body isn’t accus-tomed to it. A 2016 study from Harvard Medical School pinpointed a key cause of injuries among those new to running: landing on the heel, which is associated with a far higher rate of injury risk than landing on the middle or front of the foot.
To avoid this impact, take to the trail. Embrace a variety of surfaces to change up the way you land – skipping over rocks and roots will help you land on different parts of your feet. ‘Go cross-country to give your body a break from the monotonous impact of hitting the road,’ says Lippstreu. ‘This will give you a feel for other forms of running events.’
Do you need new shoes – or a running coach?
They’re the final barrier between your body and the road, so your shoes play a major role in keeping you free from injuries. In a 2001 study, researched at the University of Pretoria noted that because shoes, inserts and orthotics affect general muscle activity, they can have a major effect on fatigue, comfort, work and performance.
Check your shoes regularly for signs of wear and tear that could put you at risk. Look for damage to the outer sole, and a softening of the heel. The mid-sole is particularly important, as any degrada-tion will affect its ability to protect your arch. A great way to test your shoe’s effectiveness is to grab it by the heel and front, and twist in opposite directions: a high resistance to distortion will keep you safe from injury.
But the best thing you can do for your running health and performance, says Gerrie is seek out some expert advice.
‘Get a proper foot assessment and shoe fitting,’ says Gerrie. ‘When you wear the wrong type of shoes, your risk for injury will be very high. Make sure you start slowly and increase your running distance gradually. Don’t follow just any running programme; make sure it is designed according to your needs. If you are not sure about how to do this, then get a running coach.’
A final word of adviceThe secret to avoiding common running injuries? ‘Listen to your body,’ says Gerrie. ‘If you feel any pain or discomfort, take a rest day. If the pain persists, see a professional. And never, ever run through pain.’
Source: https://www.mediclinicinfohub.co.za/7-common-causes-running-injuries-avoid/
Your thought for the week
If you want to live a happy life, tie it to a goal, not to people or things.
Your smile for the week
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In case you needed further proof that the human race is doomed through stupidity, here are some actual label instructions on consumer goods.
On Woolworth's Tiramisu dessert (printed on the bottom)"Do not turn upside down."(Well...duh, a bit late, huh!)
===On Pick n' Pay's peanuts -- "Warning: contains nuts."(Talk about a news flash)
===On a Marks & Spencer Bread Pudding"Product will be hot after heating."(...and you thought????...)
===On a Clicks hair dryer - Do not use while sleeping.(That's the only time I have to work on my hair.)
===On a bag of Simba Chips --You could be a winner! No purchase necessary! Details inside.
(The shoplifter special?)
===On a bar of Dove soap -"Directions: Use like regular soap."
(and that would be???....)
===On some Checkers frozen dinners -"Serving suggestion: Defrost."
(Please note that it's just a suggestion.)
===On the packaging of a Rowenta iron -"Don't iron clothes on body."
(But wouldn't this save me time?)
===On Nytol Sleep Aid -- "Warning: May cause drowsiness."(I'm taking this because?)
===On some brands of Christmas lights of Eastern origin:"For indoor or outdoor use only."
(As opposed to what?)
Something to ponder over / something spiritual
Gods smellA cold March wind danced around the dead of night in Dallas as the doctor walked into the small hospital room of Diana Blessing. She was still groggy from surgery. Her husband, David, held her hand as they braced themselves for the latest news. That afternoon of March 10, 1991,
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complications had forced Diana, only 24-weeks pregnant, to undergo an emergency Caesarean to deliver couple's new daughter, Dana Lu Blessing.
At 12 inches long and weighing only one pound nine ounces, they already knew she was perilously premature. Still, the doctor's soft words dropped like bombs. "I don't think she's going to make it," he said, as kindly as he could. "There's only a 10-percent chance she will live through the night, and even then, if by some slim chance she does make it, her future could be a very cruel one" Numb with disbelief, David and Diana listened as the doctor described the devastating problems Dana would likely face if she survived. She would never walk, she would never talk, she would probably be blind, and she would certainly be prone to other catastrophic conditions from cerebral palsy to com-plete mental retardation, and on and on.
"No! No!" was all Diana could say. She and David, with their 5-year-old son Dustin, had long dreamed of the day they would have a daughter to become a family of four. Now, within a matter of hours, that dream was slipping away. But as those first days passed, a new agony set in for David and Diana. Because Dana's underdeveloped nervous system was essentially 'raw', the lightest kiss or caress only intensified her discomfort, so they couldn't even cradle their tiny baby girl against their chests to offer the strength of their love.
All they could do, as Dana struggled alone beneath the ultraviolet light in the tangle of tubes and wires, was to pray that God would stay close to their precious little girl. There was never a moment when Dana suddenly grew stronger. But as the weeks went by, she did slowly gain an ounce of weight here and an ounce of strength there.
At last, when Dana turned two months old. her parents were able to hold her in their arms for the very first time. And two months later, though doctors continued to gently but grimly warn that her chances of surviving, much less living any kind of normal life, were next to zero, Dana went home from the hospital, just as her mother had predicted.
Five years later, when Dana was a petite but feisty young girl with glittering gray eyes and an un-quenchable zest for life. She showed no signs whatsoever of any mental or physical impairment. Simply, she was everything a little girl can be and more. But that happy ending is far from the end of her story.
One blistering afternoon in the summer of 1996 near her home in Irving, Texas, Dana was sitting in her mother's lap in the bleachers of a local ball park where her brother Dustin's baseball team was practicing.
As always, Dana was chattering nonstop with her mother and several other adults sitting nearby when she suddenly fell silent. Hugging her arms across her chest, little Dana asked, "Do you smell that?"
Smelling the air and detecting the approach of a thunderstorm, Diana replied, "Yes, it smells like rain." Dana closed her eyes and again asked, "Do you smell that?"
Once again, her mother replied, "Yes, I think we're about to get wet. It smells like rain." Still caught in the moment, Dana shook her head, patted her thin shoulders with her small hands and loudly an-nounced, "No, it smells like Him. It smells like God when you lay your head on His chest."
Tears blurred Diana's eyes as Dana happily hopped down to play with the other children. Before the rains came, her daughter's words confirmed what Diana and all the members of the extended Bless-ing family had known, at least in their hearts, all along. During those long days and nights of her first two months of her life, when her nerves were too sensitive for them to touch her, God was hold-ing Dana on His chest and it is His loving scent that she remembers so well.
Cancelled Races
Denel Road Race schedules for 23 March
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Notice Board
Useful Links:www.raceresults.co.za/flyers - for the latest race pamphletswww.agn.co.za/#League for the latest league logs and the league points you earned
Saturday 2 March Medihelp Sunrise Monster 32/21.1/10/5 kmRace Organisers: Harlequin Harriers
Venue:Harlequin Club, Totius Street, GroenkloofGPS: S 25’46.122 E 28’13.031
32km 21.1km 10 km 5 km Pre-entry fee R 160 R 150 R 100 R 50 Entry fees 60+ R 80 R 70 R 50 R 40 Start Time 06:03 06:30 06:45 Time Limit 04h30 03h30 02h300
Route not suitable for wheelchair athletes
No pets
No iPods or listening devices are allowed
Pre-entries: Run-A-Way Sports, Sweatshop Dunkeld, Bedfordview & Southdowns; Natural Runner
NEW VENUESaturday 9 March Buco Bobbies 3-in-1 21.1/10/5 km
Race Organisers: PPMCVenue:Hatfield Plaza, Burnett Street, Hatfield
21.1 km 10 km 5 km Entry fee R 100 R 80 R 40 Start Time 06:00 06:15 Cut-off 03:00
No Pets
No iPods or listening devices are allowed
Pre-entries at: Run-away Sport; Runners Stores Tramshed; Buco Wonderpark; Hatfield Plaza
www.enteronline.co.za
Saturday 16 March Om-Die-Dorp Road Race 21.1/10/5 kmRace Organisers: Wingate Road Runners
Venue:PvR Community Church, Baltimore Avenue, Pierre van Ryneveld
21.1 km 10 km 5 km Entry fee R 90 R 70 R 50 Start Time 06:00 06:15 Cut-off 03:30
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No Pets
No iPods or listening devices are allowed
Pre-entries at: Run-away Sport; Sweatshop Southdowns
www.enteronline.co.za
21.1km ChampionshipsThursday 21 March Right to Run/Walk 21.1/10/5 km
Race Organisers: Arcadia Running ClubVenue:Sunnypark Shopping Centre, c/o Steve Biko- & Robert Sobukwe Streets, Sunnyside
GPS: S 25 45’2 E 28 12’11
21.1 km 10 km 5 km Entry fee R 100 R 80 R 50 Start Time 07:00 Cut-off ??
No Pets
No iPods or listening devices are allowed
Pre-entries at: Run-away Sport; Sweatshop Southdowns: Cross Trainer Sunnypark; Sports Scene Sunnypark; Tshwane Running Shop
www.entrytime.com
2019 AGN LEAGUE FIXTURE LISTEVENT DISTANCE DATE LEAGUE
RR RW
Kolonnade Road Race 32/15 km 30/03/19 X X
Run Against Drugs 21.1/10 km 13/04/19 X X
Skosana Development Run 21.1/10 km 25/05/19 X X
Race of Friendship 21.1/10 km 29/06/19 X X
Zwartkop Road Race 21.1/10 km 27/07/19 X X
Spirit of Flight 10 km 31/08/19 X X
Brooklyn Road Race 21.1/10 km 07/09/19 X X
Capital Classic 21.1/10 km 05/10/19 X X
Freedom of Expression 21.1/10 km 02/11/19 X X
Masters Athletics Fixture list
South Africa 1/2 March 2019 EP Nelson Mandela University, PE22/23 March 2019 KZN Kings Park Stadium29/30 March 2019 PE Westbourne Oval
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29/30 March GNMA Pilditch13 April 2019 WP Cape Town13 April 2019 CGMA Herman Immelman10 August 2019 Mpumalanga Secunda? October 2019 Rassies Bronkhorstspruit25/26 October 2019 SWD Oudtshoorn8/9 November 2019 Free State Bloemfontein
South African Championships2/3/4 May 2019 SWD OudtshoornApril/May 2020 Central Gauteng Herman Immelman
Africa Championships2021 Nairobi, Kenya2023 South AfricaInternational Championships24-30 March 2019 WMA Indoor Torun, Poland28/9-6/10 2019 30th Summer universiade Naples, Italy20/7/2020 – 1/8/2020 World Masters athletics Champs Toronto, Canada
Time Trials :
Centurion - Wednesdays at 17:30Lewende Woord Centurion
Contact Marinda 654 5800 (h) / 082 720 9017
Zita Park - Tuesdays at 17:30 Zita Street, Zita Park, Garsfontein
Contact Hennie Venter – 082 676 6792
Gazebo Enquiries
Hennie Venter – 082 676 6792
Intercessor:
Jaco Barkhuizen 083 519 1737
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Agapé Executive 2018/2019
Name Position Telephone number
E-mail address
Hennie Venter Chairperson 082 676 6792
[email protected]@gmail.com
Hennie Venter Registrar 082 676 6792
[email protected]@gmail.com
Marieta Bortoli Treasurer & Vice chairperson
082 466 7031
Marieta Bortoli Secretary 082 466 7031
Hennie Venter Club Captain 082 676 6792
[email protected]@gmail.com
De Wet de Beer Race organizer 082 373 2987
De Wet de Beer PRO 082 373 2987
Marieta Bortoli Editor 082 466 7031
Jaco Barkhuizen Intercessor 083 519 1737
Marix Venter Clothing co-ordinator 072 541 7268
Marix Venter General activities 072 541 7268
Gustav Brink Statistician 083 417 8431
Agapé Executive
Hennie Venter Marieta Bortoli De Wet de Beer
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Jaco Barkhuizen Marix Venter Gustav Brink (Ex-officio)
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