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www.csirrunner.co.za 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 Kenjohn@iafrica.com Tel: 082-444-3955 Fax: (012) 804-3732 [all hours] 2. SHORTS 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. IF YOU DO HAVE A SUGGESTION ON WHAT YOU WOULD LIKETO SEE AT TIME TRIALS OR ANY WAY THAT YOU FEEL THAT WE COULD MAKE THE TIME TRIALS MORE ATTRACTIVE TO MEMBERS, PLEASE DO NOT HESITATE TO E-MAIL ME AT email@example.com. 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 firstname.lastname@example.org. 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 email@example.com. 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: www.runnersguide.co.za www.runnersworld.co.za www.runnerstalk.co.za www.legsofthunder.co.za www.raceresults.co.za Club Chairperson: Thabo Pooe. Contact him with any concerns, suggestions, complaints or compliments regarding club affairs at firstname.lastname@example.org 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” ! ! ! ! " #" $ ! ! ! ! %& ' ! ! ! ! %& ' " #" $ ! ! ! ! ' () * + , "- ! "- ! " - ! , , + . , -/ ! -/ ! -/ ! ,/ , , 0 1 / * ! /3 , 2 *! !, 4 , ! 4 4 / %5 % 4 4 4 !, %6 ! *** 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 th 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 email@example.com should you require any information on races in other areas. If I don’t have it – I will get it for you. 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: - 2010 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 2011 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! 5. CSIR AT THE RACES 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 6. PERSONAL RACE REPORTS / NEWS Facebook 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 here. 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 http://www.facebook.com/group.php?gid=9331868497. 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 only. 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 Pietermaritzburg. 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) Entries 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 entries. 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. Breathing 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 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 breakdown. 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. Workout: 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. Workout: 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. t 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, s safety concerns are a reality in today' society. re 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 ll 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. t 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 s 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 t 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 s 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 up. 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 s 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 team. Race Reports () * , . +- .+ . + - /( . + ( ( , ( +, 0. 0 1 . . 0 1 & ( ( ( & /( 0 . . ( ( 2 . 0 *3 . ( - . ( . . ( % 4 . ( 3 + 0 5 2 . , . - 1 . +, $ - "1 (2 . . "1 0 (" 1 . " + , ( . "1 6. .0 + /( ( 7 8 . .. . 09 , 1 1$ : "1 . ( 0 . . ; - . 6 ( 0 1 6 6 . . (. 1 - (. <. - = 0 > 6 . . & 1 1 0, > 1 6 . + ( . 2 5 3 ( ( ( 2 ? . ( 0. 1 . ( -. 0 . 1 32Gi™ - Low GI Endurance Energy Drink... and it's revolutionising the sports scene. It guarantees you a minimum of 2 hours of sustained energy per serving. Users of all ages have experienced vast performance improvements in mental and physical performance, across a multitude of sporting activities. Also available in chews. Now is your chance to Win a 32Gi™ HAMPER WORTH R300 For Competition Info: http://www.runnerstalk.co.za/32gi_comp1.htm Also visit http://www.32gi.com for more info and availability on this product. 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!) 3 . . 1 . 3 + 1 - ( , 1 ( 3 ; 0>, , 0. (6 @ . - . . ( 3 ; 0> 0 . 7 1 3 (. <. (0 + - . . 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