CSIR News 2010 No. 32 by sdsdfqw21


                                                                                                             No. 32
                                                                                                11th September 2010

                                   We are now at the business end of our race organisation. As is usual with the
                                   organisation of such a big event, there are last minute problems and stresses to
                                   be dealt with by the race committee and these issues are being attended to.
                                   Please note that all the race updates for you, the club member, are in the race
                                   section of the newsletter below. Please take note of the times that you need
                                   to be at your various posts!

                                  We had good weather for our Helper’s run this morning. A slightly disappointing
                                  turnout, in my opinion. We had 41 people run the 10km run and just 4 brave
                                  souls attempting the 21km route, of which only one, Andres te Reh, is actually a
member of our club. We also had a number of non-club members running the 10km race, so of the 45 people
running, I would guess only about 35 of them were club members. Must have been a late night for a few people!

My thanks go to Thabo Pooe, Sisa Pityana, Piet Visser and one or two others who gave up their right to run in
order to man a water point for us.

I had a relaxed run with Renee Nell and Neels Vermeulen. Most of you will meet Neels next week, as he is doing
the race announcing for us and drove all the way from Witbank to run with us today.

So, our race is upon us. There may be some e-mail updates during the week. Please look out for them. Once
again, there have been some changes on the helper’s list! And some great news for people looking for a route
map. We’ve unearthed a rare talent in our club – Samantha Haacke, who has assisted me a great deal in getting
our route maps down to a manageable size and onto a blog! The link is in the race update below.

So, let’s have a great race next week. It’s all systems go!! I’ll report back in next week’s newsletter on the
happenings of the day!

Yours in running,

Ken Swettenham
Tel: 082-444-3955
Fax: (012) 804-3732 [all hours]

Time Trials: Every Tuesday 17:30. The Time Trials will start after the announcements from outside the Lapa near the
Tarantaal. We have 4km, 6km and 8km routes available. Please join us for a drink in the Tarantaal afterwards!

The Time Trial this coming Tuesday 7th September, they will revert back to 17h30 and we will run the “Summer”
Time Trial route. Same route – opposite direction!

We did not get the members to our last “Special Time Trial” that we hoped to, so these have been cancelled
going forwards. The committee will address other ways to attract members to run our Time Trials after the
completion of our race on the 18th of September. Already one or two ideas are being bandied about to make
our Time Trials more attractive to you, the member.

                                                      Page 2

However, that doesn’t mean to say that you must not run Time Trials! Please come along and run every
Tuesday. It’s a great way to get some club camaraderie going.

Membership: All queries regarding membership may be directed to Annette Boshoff. She can be contacted on 076 743
6994 or annetteb@realnet.co.za.

Club Colours: Club colours are available from Run-a-way Sport (Glenfair Shopping Centre, Lynnwood). They can be
contacted on (012) 3613733 with any queries.

Website: Our club website is www.csirrunner.co.za. Chantelle Breytenbach has done a fabulous job on the website, so
please check it out. All submissions and suggestions for the website may be e-mailed to her at

May I offer my personal congratulations to Chantelle on the awesome job that she is doing. Our website is looking
the best it ever has done!

Other Interesting Websites:

Club Chairperson: Thabo Pooe. Contact him with any concerns, suggestions, complaints or compliments
regarding club affairs at mcpouw@yahoo.com or 0829017447.

3. UPCOMING                   RACES
September 2010

Sat 18 Sep CSIR 10/21km and 5km fun run
This is an AGN Running League Race this year!

Please note that we will not permit CSIR Running Club members to run the race on the day. You are welcome to
participate in the club official Helpers run over 10km or 21km on the 12th September.

None CSIR Running Club readers who want more information on the race can get it from our website
www.csirrunner.co.za. Flyers can be downloaded from www.raceresults.co.za.

Sat 25 Sep McCarthy Volswagen Classic Marathon Challenge 21.1km / 10km / 5km
Race Organisers: Alpha Centurion / Agape / Faranani Athletic Club & Mamelodi Athletic Club
Venue: Rietondale Park
Entry Fee: R40 for 21km / R30 for 10km / R25 for 5km
Entry Fee Age 60+: R25 for 21km / R20 for 10km / R25 for 5km
Pre-entries: Online at www.enteronline.co.za / At McCarthy VW dealers / Sportsmans Warehouse.
Late Entries: 24th & 25th September – R45 for 21km / R35 for 10km / R25 for 5km
Start Time: 06h00 for 21km / 06h30 for 10km / 06h45 for 5km
Cut-off Time: 3 hours for 21km / 2 hours for 10km / 90 minutes for 5km
A Polo Vivo is being given away as a lucky draw prize! See flyer for T’s & C’s.

October 2010

Sat 09 Oct Chamberlains Capital Classic 21km / 10km / 5km fun run
Race Organisers: Phobians and Alpha Centurion Running Clubs
Race Venue: Phobians Club, Queens Crescent, Lynnwood.
Entry Fee: R40 for 21km / R30 for 10km / R15 for 5km fun run
Entry Fee (age 70+): Free
Pre-entries: Chamberlains Stores / Runaway Sport / Running Inn / The Sweat Shop / www.enteronline.co.za.
Start Time: 06h00 for 21km & 10km / 06h15 for 5km fun run.
Cut-off Time: 3 hours for all events.
Free T-shirt to first 2000 entries for the 10km & 21km races. Medals for all finishers.
Note: Run the 21km in a kilt within the cut-off and win a R200 voucher for Chamberlains Centurion!

Sat 16 Oct Woodlands Boulevard Run-for-Charity 10km / 21km / 5km fun run.
Race Organisers: Enduro Athletic Club
                                                        Page 3

Race Venue: Woodlands Bouvelard, Cnr Garsfontein Rd & De Villebois Mareuil Dr, Pretoria East.
Entry Fee: R45 for 21km / R35 for 10km / Your donation to Charity for 5km fun run. Please note that there will also be
a flat rate of R5.00 for parking at the shopping centre on race day morning!
Pre-entries: until 15th Oct at Woodlands Bouvelard Guest Relations desk / Online at www.enteronline.co.za and
www.saactive.com / Runaway Sport / Running Inn / The Sweat Shop, Southdowns.
Start Time: 06h00 for 21km & 10km / 06h30 for 5km fun run.
Cut-off Time: 3 hours

Sat 30 Oct The Hunter’s Challenge 21km / 10km / 5km
Race Organisers: Maritimo Marathon Club
Race Venue: Maritimo Club, Hatfield.
Pre - Entry Fee: R40 for 21km / R30 for 10km / R20 for 5km
Race Day Entry Fee: R45 for 21km / R35 for 10km / R20 for 5km
Entry Fee Age 70+: R10 for 21km and 10km.
Pre-entries at: Runaway Sport / Running Inn / The Sweat Shop / Manny’s Liquor, Gezina / Tri-ball Sports / Maritimo Club
/ Sportsmans Warehouse, Montana Crossing.
Start Time: 06h00 for 10km & 21km / 06h15 for 5km
Cut-off Time: 3 hours
*** AGN Walking League Race ***

November 2010

Race Organisers: Agape Athletics Club
Race Venue: Adelaars Sport Grounds E 28 12’74.3” S 25 42’15”
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*** Agn Running League Race ***
Please bring a tin of food which will be donated to charity.

December 2010

Sat 18 Dec Great Run 15km & 5km
Race Organisers: Global Running Club
Race Venue: Voortrekker Monument
Entry Fee: R40 for 15km / R20 for 5km
Start Time: 06h30
Cut-off Time: Not specified
Pre-entries at: www.enteronline.co.za.
More details at www.greatrun.co.za

Selected upcoming Races in other Provinces (Confirmation has been received that these races are on or off, as
the case may be!) Races marked in blue indicate that I have a flyer for them, if you would like to have a flyer,
please e-mail me!

OFS – 15th September 2010 – Dries Cuyler Memorial Race 4km / 15km
OFS – 17th September 2010 – Welkom Run / Walk for Toys night race 5km / 10km
CGA – 19th September 2010 – City to City Ultra 10km / 50km
BOL – 24th September 2010 – Bainskloof Ultra 63.3km / 21.1km
CGA – 24th September 2010 – Florida Flat One 10km / 21km *** Cancelled ***
CGA – 24th September 2010 – Golden Reef 100 miler.
CNW – 25th September 2010 – Vlakvark run 5km / 10km / 21km
OFS – 25th September 2010 – Lanmergeyer Mountain Challenge 24km
CGA – 26th September 2010 – Daxina Striders 21km / 10km / 5km
WPA – 26th September 2010 – Cape Town Marathon 4.2km / 10km / 42km
NWN – 2nd October 2010 – Kromberg & Schubert 5km / 15km
OFS – 2nd October 2010 – Golden Gate 5km / 10km / 21km
CGA – 3rd October 2010 – Rainbow 15km
GWA – 9 October 2010 – Kalahari Marathon 10km / 21km / 42km
                                                         Page 4

WPA – 9th October 2010 – Voet of Afrika 42km
OFS – 15th October 2010 – Sundowner 10km
AVT – 16th October 2010 – BASF 5km / 10km / 21km / 32km
OFS – 16th October 2010 – Zastron GATfees 21km / 5km
CGA – 17th October 2010 – Southgate Mall 5km / 15km
AVT – 22nd October 2010 – The Ultimate 100 miler.
AVT – 23rd October 2010 – Nedbank Vanderbijlpark 100km / 50km / 21km / 10km / 5km
CGA – 24th October 2010 – Carnival City 10km / 21km
MPL – 29th & 30th October 2010 – Reach for a Dream Challenge – 100 miler / 24 hrs / 12 hrs day / 12 hrs night.
MPL – 6th November 2010 – Kaapsehoop 42km / 21km / 10km
LIM – 13th November 2010 – Warmbad 5km / 10km / 21km / 42km
SWD – 13th November 2010 – Heather Superspar 5km / 10km

I’ve only given full details of AGN races here. I do have information on races in other provinces. Please e-mail me
at kenjohn@iafrica.com should you require any information on races in other areas. If I don’t have it – I will get it for

Overseas Races
Interested in doing a race overseas? See the list below for dates of some of the most popular overseas
marathons (and some other events) in 2010 and 2011: -


19 September - Sydney Marathon, Australia
26 September - Berlin Marathon, Germany
03 October - Loch Ness Marathon, Scotland
10 October - Chicago Marathon, USA
24 October - Venice Marathon, Italy
25 October - Dublin Marathon, Ireland
31 October - Athens Classic Marathon, Greece
07 November - ING New York City Marathon, USA


3rd to 11th January – Disney Marathon & Half Week
20 March - Rome Marathon, Italy
10 April - Paris Marathon, France
17 April - Vienna Marathon, Austria
17 April - Virgin London Marathon, England
17 April - Madrid Marathon, Spain
18 April - Boston Marathon, USA
23 April - Old Mutual Two Oceans Marathon, Cape Town, South Africa

4. CSIR 10/21km                ROAD RACE
18th of September 2010 is the date of our race this year. We will need your help on the day. It is a call to
arms for all club members!

Route Maps

For everybody still looking for a route map, Samantha Haacke, had kindly put them onto a blog for us.
Please go to http://csir-run.blogspot.com/ to download a 10km and 21km route map, as well as a copy of
the flyer. My grateful thanks go to Samantha for her help in this regard. The marshalling numbered
positions are also on these maps. Samantha gives us techno-buffoons the following advice: -

If one clicks on the maps they open up in a larger format. People can view them online or download and
print them out. If you need me to add any more info to the blog just email me and I will gladly add it for you.

You should consider using a blog like this for your newsletters. You can add what is called a ‘feedburner’,
and whenever you add anything new to the blog it automatically gets emailed to subscribers (members).
Blogs like this are free, and totally and instantly editable, so are extremely versatile.
                                                  Page 5

Anyway, I hope the maps meet your satisfaction. I had to make them crop and desaturate (remove colour)
them to get the data down. If you need anything changed, let me know.

Race Update
Updated race marshals and helpers lists are being sent out with this newsletter. The changes are
minor, due to one or two e-mails that I received from people who wished certain changes to be
made. Most positions have not changed, but please double check to ensure that you are still aware
of where you need to be.

Please make note of the times that you need to be at the race venue: -

Parking assistants: 04h30
Entry Helpers:          04h45 (Entries must open at 05h00 as per the flyer)
Marshalls:              06h00. I will be outside the Convention Centre from about 05h15 with bibs
and flags for anybody who wants one. There are a limited number, so it will be first come, first
served. Sisa Pityana will be driving the route from about 06h00 to ensure everyone is in position.
Finish Helpers:         06h00 The reason for the early start is because we may need some of you to
double-up in critical marshalling positions or to act as “reserve” marshals if we are missing
everyone. I will direct the finish helpers to their positions at the end from around 06h30.

All appears to be on track for our race. If you have any concerns or suggestions, please do not
hesitate to contact myself, Thabo Pooe the club chairperson or any other member of the committee!

                  Csir results for the Old Eds (CGA) 21km race - 2010-08-15
                                        1 club finishers
                      Position Initials Surname Sex Age Club Finish Time
                      1139       T      Pooe        M       29    Csir 02:33:2

                 Csir results for the Vodacom (CGA) 21km race - 2010-08-22
                                        5 club finishers
                      Position Initials Surname Sex Age Club Finish Time
                      293        W      Mpofu       M       37    Csir 01:37:55
                      615        R      Tendere M           29    Csir 01:51:23
                      1130       P      Mothibe     M       41    Csir 02:05:46
                      1375       P      Peres       M       59    Csir 02:12:07
                      1732       T      Pooe        M       44    Csir 02:23:42

           Csir results for the Spar Womens Race (AGN) 10km race - 2010-08-28
                                      22 club finishers
                 Position Initials      Surname            Sex Age Club Finish Time
                 50          C       Fisher                      52   Csir 00:44:42
                 161         C       Breytenbach                 38   Csir 00:54:01
                 372         C       Van Der Merwe               41   Csir 01:00:09
                 518         A       Te Reh                      61   Csir 01:03:19
                 840         C       Eerenstein                  16   Csir 01:09:08
                 922         A       Eerenstein                  54   Csir 01:10:26
                  1060      R        Sillands                49    Csir 01:12:24
                  1410      Y        Mashishi                      Csir 01:17:37
                  1470      G        Kgasi                   31    Csir 01:18:19
                  1471      S        Haacke                  35    Csir 01:18:21
                  1635      R        Coetzer                 41    Csir 01:20:45
                  1707      R        Rossouw                 44    Csir 01:21:40
                  1840      S        Van Niekerk             16    Csir 01:23:36
                  1841      Z        Gray                    44    Csir 01:23:37
                  1871      C        Fisher                  20    Csir 01:23:58
                  2193      D        Lamprecht               39    Csir 01:29:00
                  2194      J        Van Zyl                 42    Csir 01:29:01
                  2429      J        Molekoa                 44    Csir 01:31:53
                  2529               Corline                 36    Csir 01:32:58
                  2869      C        Botha                   32    Csir 01:37:45
                  2929      P        Zweni                         Csir 01:38:39
                  3795      E        Lee                     31    Csir 01:48:57
              One or two Male CSIR runners on these results, or am I mistaken?? Nice boys!

                Csir results for the Joe Stutzen (CGA) 21km race - 2010-08-29
                                        2 club finishers
                   Position Initials     Surname      Sex Age Club Finish Time
                   751          R      Nell           F    45     Csir 02:19:52
                   780          K      Swettenham M        47     Csir 02:21:12

              Csir results for the Light Our World (AGN) 10km race - 2010-09-01
                                         8 club finishers
                   Position Initials     Surname      Sex Age Club Finish Time
                   50                  Wellington     M    38     Csir 00:50:04
                   113          H      Ribbens        M    60     Csir 00:56:32
                   202          K      Swettenham M        47     Csir 01:03:42
                   203          C      Eerenstein     F    16     Csir 01:03:43
                   222          L      Eerenstein     M    59     Csir 01:05:36
                   269          R      Nell           F    45     Csir 01:09:49
                   299          A      Eerenstein     F    54     Csir 01:13:54
                   393          A      Oosthuizen M        58     Csir 01:35:01

For those of you on Facebook, there is a group simply called “CSIR Running Club”. I post updates of club
events and happenings on the group and encourage all members to join this group. We now have 57 members
on the group, including a number of non-CSIR running club people who are interested in what we are doing
                                                          Page 7

There are some fabulous club photographs on our Facebook Home Page. My grateful thanks goes to
Chantelle Breytenbach for posting these photos. Please go and have a look at them! This includes some
photographs from the Comrades Marathon and the recent Marcel van’t Slot 15km.

This is a great way of keeping in touch and I encourage everyone to add me as a Friend and to add each
other as Friends, so we can all keep in touch. If you are not a member of Facebook, then join at
www.facebook.com. Please join the group on the link

AGN League

             Running and Walking, League and Championship Races - 2010
                        Event              Date                      League                Championships
                                                            RR                   RW        RR      RW
                Csir                      18-Sep         10 & 21 Km
                Capital Classic           09-Oct         10 & 21 Km
                Hunters Challenge         30-Oct                              10 & 21 Km
                Agape                     06-Nov       10, 21 & 32 Km
                Andrew Greyling           20-Nov                              10 & 21 Km

Please note that the club Gazebo with eats & drinks for free for all members will be at Running League Races

For the benefit of all those that are new to participating in league races … both running and walking … there are
some important points that you should be aware of when entering a league race.

    1. The league races only apply to Athletics Gauteng North … AGN. It does not apply to Central Gauteng
       Athletics … CGA. If you therefore fill in the ‘Prov’ section with Gauteng or GP or G or leave the ‘Prov’
       section blank you will be deleted from the league calculation unless someone from the club emails that you
       are in fact a registered AGN athlete. This rule applies to every AGN athlete and not only to some who
       happen to be members of a club with a sister club with the same club name in another province.

    2. If you don’t fill in your gender or sex you will default to “Male’

    3. If you do not fill in your age you will default to ‘Senior’

Comrades 2011

The 2011 Comrades Marathon will take place on Sunday 29 May and will be an Up Run,
starting in Durban and finishing in Pietermaritzburg. The race will commence at 05h30
from the Durban City Hall and finish at the Midlands Cricket Oval in

Comrades Entries Open!

Entries for the 2011 Comrades Marathon open on 1 September 2010 and close on 30 November 2010. There will
only be one entry window period for ALL ATHLETES to enter whether they are former Comrades runners or
Novices. Entries will be limited to a maximum of 18,000 and no extensions will be entered into. We urge all
runners and potential runners that wish to run in 2011 to take careful note of the entry process and urge you to
enter early to avoid disappointment.

Closing Date of Entries

Entries will close on the 30 November 2010 or once the 18,000 cap has being reached.
                                                              Page 8

Qualifying Criteria for 2011

All entrants must qualify by completing an officially recognised race during the period of to 30 May 2010 to 6 May 2011. All
entrants who completed the 2010 Comrades Marathon within the 12 hour cut-off may use their finishing time for 2011 and will
be seeded according to their finishing time. If you do not supply qualifying details with your entry, you must submit these by
no later than 6 May 2011, either by email or contacting the CMA office.

Club Information (For South African Athletes Only)

Athletes will not be in possession of their 2011 licenses by the time of entry, however athletes will still have to comply with
the rule that they must be licensed through an officially registered athletics club affiliated to Athletics South Africa in order to
run the 2011 Comrades Marathon. As with the new qualifying criteria, you will be able to enter for 2011 Comrades Marathon
before having received your 2011 license. You will however have to submit your club name and license number to the CMA
before or by the 6 May 2011.

Notice: In 2011 the CMA will send all qualifying times and details to each runners club for verification purposes. This
has been necessitated due to the fact that some runners submit false information and qualifying times. Please note that
submitting false information will result in your entry being rejected.

Old Mutual Two Oceans Ultra Marathon 56km

Please make a note if you wish to run this fantastic event in 2011. The date for the Two Oceans Marathon in
2011 will be 23rd April 2011. A little later than usual. Gives you more time to train.

Start Time: 21km – 06:00 / 56km – 06:25
Entry Fee: 21km: Runners who own a timing chip R90 / Runners who do not own a timing chip R170
           56km: Runners who own a timing chip R165 (TBC) / Runners who do not own a timing chip R245 (TBC)

Runners who have credit cards and Internet access are encouraged to enter online from 1 November
onwards. Otherwise, you are advised to make photocopies of entry forms (available after 1 Nov), cheques,
etc as proof of entry in case of queries. We suggest you send your entry via registered or priority mail, or
deliver it in person to our offices. An incomplete entry form or insufficient funds attached to the entry form
may result in the form being posted back to you. Old Mutual Two Oceans Marathon reserves the right to
accept or reject any entry. Please do NOT send more than one entry; you will not be refunded for additional

We Will Not Accept Faxed Or E-Mailed Entry Forms.
Please note that Entry fees are not refundable under any circumstances.

Closing Date for Entries
21km Wed 16 March 2011 or the first 11000 entries
56km Wed 16 March 2011 or the first 10000 entries

Note that entries will close for the 21km as soon as 11 000 entries have been received and for the 56km as
soon as 10000 entries have been received, even if this is before closing date. NO LATE ENTRIES WILL BE
ACCEPTED. Runners cannot enter for the Ultra Marathon if they have not yet qualified. Postal entries must
reach the TOM Office no later than 16 March 2011.

Club Away Weekend
The committee has decided that once again, our “official” club away weekend for 2010 will be at the Parys River
Jol 10km / 25km on the weekend of 9th / 10th October 2010. This is a race that everybody has enjoyed in the past
and we look forward to it again this year. Please keep that weekend free in your diaries. Arrangements regarding
accommodation and other benefits to club members will be advised to you later in the year.

Mark Thompson who is kindly organizing the accommodation for us, sent in the following for your attention: -

Here’s the contact info for the Parys w/e.

We agreed at the meeting that the club would make a booking / payment reservation for only the camping
sites (25 x pax) and that anyone wishing to reserve a chalet must do so in their own capacity (including
own payments).
                                                            Page 9

Camping will cost R100 p.p.p.night assuming we can get 6 pax x site. Kids are R50 if under 12.

We need a R50 deposit per person to reserve a camping site.

For those who wish to book chalets directly, the contact details are below: -

                                      DIMALACHITE NATURE RESORT and RIVER LODGE

                                                   !!!        "$
                                                              ## % &       !     " ''
                                                                                $ !'

Trail Running

Check out www.trailseries.co.za for all Trail running news and details of upcoming Trail Races around the
country, if you are interested in doing this type of running.

Internet Articles From Colin Billau - Magnolia

5 Tips to Improve Your Running Form By Madeline Romeo For Active.com
Running can be a great addition to your fitness plan. If done properly, you can increase your distance and speed by using
the correct form.
Proper running technique is a challenge; allow time and patience for your body to adapt to the demands of the sport.
Here are five tips to improve your form:

Your Running Posture
Hold your head high, centered between your shoulders, and your back straight. Focus your gaze ahead of you instead of
straight down. Relax your jaw and neck. Keep your shoulders relaxed and parallel to the ground.

Arms and Hands
Lightly cup your hand as though you were holding an egg. Keep your wrists loose. Bend your elbows at approximately a
90-degree angle with your hands gliding past your waistline. As your arms pump along your sides, your elbows should
swing somewhere between your chest and waistline. Pumping your arms at a faster rate will allow for faster leg turnover.

Deep abdominal or "stomach" breathing is ideal for running. To practice belly breathing, lie flat on your back with a book
on your abdomen. Slowly inhale as you watch the book rise, and then lower the book by slowly exhaling.

Foot-strike refers to how, where, and when the foot hits the ground. Your foot should strike the ground from heel to toe.
This will help prevent injury from over pronation or supination.

Run to the Hills
While going uphill, pick up your knees and shorten your stride while increasing your stride rate. Pump your arms at a
slightly faster pace, keeping in mind that the steeper the hill, the more arm motion you will need to climb uphill. Lean into
the hill as if you were on skis.
While running downhill keep your body at the same angle as the hill and lower your arms. Try to land lightly on the ball of
your foot.
                              re                      s
Keep in mind...whether you' walking or running...it' better than being in a car!

3 Tips to Keep Your Marathon Training Runs Fresh By Active Expert Patrick McCrann Marathon Nation
One of the most challenging aspects of marathon training has to do with what makes it so effective: a repetitive
weekly schedule. Balancing the competing demands of training with your regularly scheduled life means making
some difficult choices regarding social activities, work, sleep and even eating. After all, long runs must integrate
with tempo training, track work, hills, and other activities such as strength training. Tired yet?
All of this means creating a fixed schedule or you’d simply never get it all in. But repetition is as draining as it is effective
— learning to balance the basic structure of your program with some fun and challenging workouts will ensure that your
fitness continues to build while you stay sane and in the marathon training game.
Here are three great tips you can use to spice up your run training and avoid a dreaded fitness plateau or mental
                                                          Page 10

The Ladder (Long Run Alternative)
Without a doubt getting psyched up to log another….long….run is a tough part of your weekly marathon training ritual.
Trade in that steady long run for a shorter, harder alternative.
Summary: Instead of running 16 miles at your steady long run pace, mix things up by including marathon race-pace
specific efforts. Done in a ladder format where you alternate equal time at marathon pace with equal time of recovery,
your long run will be a great workout and will be over before you know it.
  Warm up at your usual long run pace for a 1/3 of the total run distance (16 miles = about 5 miles warm up).
  Start the ladder with a 1/2 mile increment at marathon pace, followed by a 1/2 mile at your typical long run pace.
  Continue the ladder as: 1 mile / 1 mile, 1.5 miles / 1.5 miles, 1 mile / 1 mile, 1/2 mile / 1/2 mile. This puts you at
14 miles total.
  You can totally stop here or cool down for a bit longer if you’d like to. Nice work!
  Note: You can do the intervals by time or distance, depending on how you train.

The Social Butterfly (Tempo Run Alternative)
I enjoy this workout because it really forces me to be aware of both my body and the other runners around me. Like the
ladder workout above, this takes the pressure off me to manage my own workout and also distracts me by placing
emphasis on my environment.
Summary: Instead of your usual tempo run with intervals, do a fartlek workout. After a good warm up, you will run varying
paces based on the runners around you. You go to the next step in the cycle whether you pass someone or you are
passed. Repeat until you need a rest or you are done.
   Warm up for about 15 minutes, be sure to include a few 30-second pickups at a good pace so you are ready.
Then begin.
   Step One: Run at 10K pace/effort until your first runner, then return to easy jog until your next runner.
   Step Two: Run at 5K pace/effort until the next runner, then return to easy jog until your next runner.
   Step Three: Run at half marathon pace/effort until the next runner, then return to easy jog until your next runner.
   Repeat as necessary; feel free to mix up the paces too.
   Note: It’s best to do this workout in a pretty populated area; if you can'use runners you can use cars (really
remote), trucks (semi-remote), or stationary objects like mailboxes or trees, etc.

The Explorer (Fun Run)
This is a great workout because it really gets you out of your routine and encourages some forethought and planning.
Besides, you can come up with a really great workout on your own.
Summary: Trade in any of your runs for this fun session. This requires some planning and memory. Get online and do a
search for a franchise of stores; any will do although something like Starbucks (or Dunkin Donuts here in New England)
works really well. Then map out a loop run where you can check off as many locations as possible for your goal duration.
Don’t pay attention to terrain or if you know the route already, just map and go.
Note: If you pick a popular chain, someone will be able to point you to the next one pretty easily. If you have a smart
phone you can have location map there as a reference too, but remember the whole point is the adventure!

Running safe by Lynne Marie Wanamaker
As women, we should be able to run anywhere and at any time of day without thinking about our safety. Unfortunately,
safety concerns are a reality in today' society.
If you' planning to go out for a run, remember these safety precautions that will only enhance, not hinder, your routine.

What are some tips to stay safe while running?
Be aware, not beware, your surroundings: Run in a familiar location where you will be able to find help quickly. This
       t                    t
doesn'mean you shouldn'engage in trail running. Instead, run on trails that are familiar to you. Save exploring new
areas for running or hiking with friends on weekends.
Leave an Itinerary: Make sure your family or friends know where you are running and when you expect to return. Bring a
cell phone in case you need to call for help or to let family or friends know you' be running late.

Be Visible: It is important to be aware of the people around you. It is also important for people to be aware of you. Wear
reflective gear that makes you recognizable and memorable so the people you pass on the running path register that they
saw you.

Use All Your Senses: Most people enjoy running while listening to their iPod. However, you shouldn'sacrifice one of
your senses, especially if you are running in an isolated area. For example, if you are running on a busy city street that is
well lit, chances are nothing will happen if you run with an iPod. But once you veer onto a trail where you might not pass
another person for half a mile, you should run without it.

What self-defense strategies are essential for every woman to know?
We hear stories in the news of women who are assaulted while running, but we never hear about the cases of women
who avoid a dangerous situation or successfully defend themselves from an attacker. Self-defense is a term that
describes all of the mental, verbal and physical strategies used to protect our well being. Being aware of your
surroundings and making a choice to move away from an isolated path and toward a populated street is a self-defense
                                                          Page 11

move. If a woman can get herself out of a potentially dangerous situation using verbal skills and assertive body language,
this is the perfect scenario. Every woman should know these four self-defense strategies:

1. Think: Women have excellent intuition. As a result, it is important to give yourself every opportunity to notice
through sight, smell and sound what is around you. If you have an uneasy feeling running in a certain location,
trust your senses and steer clear immediately. This is true for all self-defense situations. Women avoid potentially
life-threatening situations every day by trusting their gut.

2. Yell: If somebody approaches you in a way that makes you feel unsafe, speak in a powerful voice and use
strong declarative statements. Instead of asking, "What do you want?" yell, "TELL ME WHAT YOU WANT."
Other strong declarative statements include: "NO," "BACK OFF," "LEAVE ME ALONE," "I DON' WANT TO  T
TALK TO YOU." Usually, a perpetrator is not looking for a fair fight. Rather, he or she is looking for someone to
overpower. If you take a stance immediately with an assertive voice and body language you can change the
dynamic of the situation and what the perpetrator expects.

3. Run: If you are able to do so, run away from a dangerous situation. Do everything in your power to escape from
a perpetrator and find help.

4. Fight: Only after a woman has exhausted the above strategies should she fight. In self-defense, the intention is
to find ways to defend one' self in a way that places us in the least amount of harm and does the least amount
of harm to another person. With that said, it is vital to do what is necessary to get out of danger. If you are in
danger, target the knees, eyes and nose. Knees are low and accessible. It doesn'take a lot of pressure to cause
injury, rendering an attacker unable to chase you. The eyes are vulnerable, no matter how tough a person may
be. The nose can be easily broken, causing the eyes to water. No matter how tough an attacker may seem, there
are vulnerable parts on every person' body.

5. It is important to understand that the decision to fight or not fight is based on the individual and situation.
According to Susan Carbon, director of the Office on Violence Against Women, U.S. Department of Justice,
"While the responsibility to prevent an attack is clearly on the perpetrator, there are steps runners can take to
help reduce the risk of being sexually assaulted. Self-defense classes taught by trained professionals who
understand the dynamics of sexual violence can be helpful. But, ultimately, the victim is in the best position to
assess the level of danger posed by the perpetrator and decide what action or inaction presents the best chance
for her physical safety and survival."

Should every woman take a self-defense class?
Yes. The real benefit of a self-defense class is empowering women. I am committed to the concept of big picture self
defense, which includes mental, verbal and physical strategies. Physical skills are valuable, but the mental and verbal
strategies can prevent a physical altercation from occurring in the first place. Self-defense training can shift your mindset
and allow you to know what you are capable of, which is half the battle

1000km Challenge
The 21st Annual 1000km Challenge is now up and running, and entry forms are only a few clicks away! In order to
receive your 2010/11 entry form simply click on the link: http://www.sarunners.co.za/1000km-challenge/ and sign

Upon signing up you will automatically receive an entry form which can be filled in MS Word and emailed back, or
printed out and faxed. All the relevant contact details are on the entry form. The sign up will transfer your email
address from the Selby' to the new management team of the 1000km Challenge allowing us to communicate
directly with you. Your information will remain private and confidential and only ever be used for official 1000km
Challenge communication

I attended the 2009 / 10 1000km Challenge awards function on the 5th September 2010. Both Renee Nell and
Andreas te Reh from our club where also present.

It was an emotional afternoon, with Paul and Jenny Selby hosting their 20th and last awards function before
they pass the organisation of this event over to a new committee. The following people from our club were
honoured at the function: -

Ken Swettenham              1631km and 1st Gauteng North Veteran Male + 25000km cumulative scroll.

Renee Nell                  1478km + double permanent number for doing 6 1000km Challenges.

Colin Fisher                1056km (approximately)
                                                                     Page 12

Andreas te Reh                      850km (approximately – I didn’t get your exact mileage)

Ryk Visser                          827km (Ryk, I have your medal & Golf Shirt)

If you entered the 2009 / 10 1000km Challenge, but didn’t send in your mileage, please do so or give it to me so
that I can try and help you arrange your medal! Regrettably they did advise that they were not giving Golf shirts to
the people who were late with their logs.

Over 800 people entered this amazing competition in 2009 / 10. It just goes to show how popular it has become
and I’m personally ecstatic that the competition had not died but been taken to new levels by Peter Darroll and his
Race Reports
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7. FUTURE                    EVENTS
Please keep the following club events in mind when sorting out your personal diaries: -
                                                          Page 13

18th September 2010 – Our own CSIR 10km & 21km road race. All hands on deck, please!
8th to 10th October 2010 – Official Club “Away” Weekend – Parys River Jol
16th November 2010 – Annual wine-tasting evening.
7th December 2010 – AGM, Prize-Giving and Year-end function

Photo of the Week!

                        Maryna Meets at the Marcel van’t Slot 15km event on the 14th August 2010.

8. JOKE         OF THE WEEK
Some Spike Milligan quotes. The brilliant English comedian, originally with The Goons (for those
of you old enough to remember them!)

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