www.csirrunner.co.za No. 37 24th October 2010 First of all, let me once again apologise for not producing a newsletter last week. It turns out that the AC adaptor for my laptop was defective and I couldn’t turn the thing on! It was sorted on Monday but with the normal work issues, there was no time to then put a newsletter out. Just the wonders of technology counting against us. My thanks to the number of e-mails that I received from people expressing support! PLEASE, PLEASE, PLEASE volunteer your services for the waterpoint at the Maritimo 21km race on the 30th October 2010. At the time of writing, we only have 5 confirmed names. I know some of you wish to run the race, but if you’re not running please come along and support the waterpoint. I believe it is situated near the Phobians grounds in Lynnwood, but hope to have confirmation for you during the week. Kaapsehoop is just two weeks away. It will seem like an “unofficial” club away weekend as so many members appear to going out to do this race. I’ve put together a good training few months and hope to tackle the marathon with my best effort in some years, but I do look forward to seeing everybody there. Let’s get together for a beer (or three) afterwards. I’ll certainly need one after that run. So, less of the waffling. Let’s get into today’s news. There is a lot to get through! 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 has reverted back to 17h30 and we will run the “Summer” Time Trial route. Same route – opposite direction! 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 firstname.lastname@example.org. 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 email@example.com. 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. Page 2 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 firstname.lastname@example.org. 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 email@example.com or 0829017447. 3. UPCOMING RACES October 2010 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. Sat 13 Nov Irene Liquifruit 21km / 10km / 5km / 1km Race Organisers: Irene Running Club Race Venue: ARC Irene Campus Entry Fee: R40 for 21km / R30 for 10km / R20 for 5km / R10 for 1km. Age 70+ is R10 for all distances. Start Time: 06h00 for 21km & 10km / 06h10 for 15km / 08h00 for 1km Cut-off Time: 3 hours Pre-entries at (close 5 Nov ): Run-A-Way Sport / Running Inn & Sweat Shop, Southdowns. Free T-shirts to the first 1500 pre-entries for the 21km and 10km Sat 20 Nov Andrew Greyling Memorial Race 10km / 21km *** PLEASE NOTE THAT THIS RACE HAS BEEN “POSTPONED” BUT NO NEW DATE HAS BEEN PROVIDED, SO CONSIDER IT COMPLETELY CANCELLED UNTIL FURTHER NOTICE *** Page 3 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! WPA – 27th October 2010 – Old Mutual Nite Race 5km / 10km MPL – 29th & 30th October 2010 – Reach for a Dream Challenge – 100 miler / 24 hrs / 12 hrs day / 12 hrs night. LIM – 30th October 2010 – RWFL 21km / 10km / 4.8km MPU – 30th October 2010 – Sabie Shufflers 5km / 10km / 21km (Note: No 32km this year) WPA – 30th October 2010 – Isostar Forest 15km CGA – 31st October 2010 – Sportsmans Warehouse 5km & 15km SWD – 3rd November 2010 – Escom 10km Nite Race CGA – 6th November 2010 – Constantia Kloof Primary 10km / 5km / 2km MPL – 6th November 2010 – Kaapsehoop 42km / 21km / 10km OFS – 6th November 2010 – Sasolburg Summer 15km WPA – 6th November 2010 – Easterns Kraaifontein 10km CGA – 7th November 2010 – Soweto Marathon 42.2km / 10km / 5km LIM – 13th November 2010 – Warmbad 5km / 10km / 21km / 42km SWD – 13th November 2010 – Heather Superspar 5km / 10km CGA – 14th November 2010 – Paul Ras 21km / 10km CGA – 17th November 2010 – Rowlin National Night Race 5km / 10km / 15km WPA – 20th November 2010 – Mr Price Winelands 21km / 42km CGA – 28th November 2010 – Tough One 32km / 5km EPA – 4th December 2010 – Aspen Pharmacare PE City Marathon 10km / 42km SWD – 16th December 2010 – Candlelight Run 5km / 10km SWD – 27th December 2010 – Engen Nite 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 firstname.lastname@example.org should you require any information on races in other areas. If I don’t have it – I will do my best to 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 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 Page 4 4. CSIR 10/21km ROAD RACE Our race next year is confirmed for the 17th September 2011. Please, please, please keep this morning free in your 2011 planning! Our 2010 Race The following notification has been received from Jaap Rossouw at AGN regarding the 10km results for our 2010 road race: - On our Exco Road Running meeting last night ( 21 Oct ) the following was decided upon regarding the CSIR League 1. For the league…..all athletes will be awarded 4 points regardless their position. 2. For the super league.. As far as possible stay to the normal allocation of points. Clubs to help in this regard to identify runners that finishing times did may look doubtful. The revised log positions are attached. (See below under “AGN League” for revised league logs and update on the Super League). 5. CSIR AT THE RACES Csir results for the Chamberlain Capital Classic (AGN) 21km race - 2010-10-09 13 club finishers Position Initials Surname Sex Age Club Finish Time 36 S Nkosi M 27 Csir 01:25:07 64 C Fisher M 52 Csir 01:30:39 143 J Wybenga M 31 Csir 01:40:11 166 J Rautenbach M 43 Csir 01:43:08 171 K Rautenbach F 44 Csir 01:43:42 187 H Breytenbach M 41 Csir 01:44:52 208 R Visser M 50 Csir 01:46:26 341 C Wessels M 38 Csir 01:54:11 539 E Mogwanye M 35 Csir 02:03:28 549 L Lans Csir 02:04:05 829 A Te Reh M 61 Csir 02:17:09 1045 S Haacke F 36 Csir 02:29:39 1249 O Oosthuizen M 58 Csir 02:55:27 Csir results for the Chamberlain Capital Classic (AGN) 10km race - 2010-10-09 27 club finishers Position Initials Surname Sex Age Club Finish Time 50 N Groenewald M 25 Csir 00:42:38 112 M Crampton M 41 Csir 00:46:42 163 S Mallory F 23 Csir 00:49:18 238 D Mynhardt M 43 Csir 00:52:48 256 H Ribbens M 60 Csir 00:53:33 271 S Mallory M 48 Csir 00:54:04 278 C Breytenbach F 38 Csir 00:54:23 349 D Van Der Merwe M 25 Csir 00:56:27 402 P Peres M 39 Csir 00:57:52 570 Annette F Csir 01:02:16 571 Grobbelaar M 37 Csir 01:02:17 587 A Eerenstein F 64 Csir 01:02:38 629 C Botha F 32 Csir 01:03:48 688 C Van Der Merwe F 41 Csir 01:05:20 690 C Eerenstein F 16 Csir 01:05:21 792 M Marais F 31 Csir 01:07:26 878 M Van Wyk F 56 Csir 01:09:16 975 C Fisher F 20 Csir 01:11:08 1003 I Lee F Csir 01:11:53 1032 M Mgangara M 51 Csir 01:12:22 1132 J Morris M 65 Csir 01:15:12 1168 J Molekoa F 44 Csir 01:16:19 1250 Letitia F 46 Csir 01:18:31 1274 R Coetzer F 41 Csir 01:19:09 1307 L Eerenstein M 59 Csir 01:20:17 1390 Johann M 45 Csir 01:23:28 1696 M Fisher F 22 Csir 01:43:28 Csir results for the Spar Ladies (CGA) 10km race - 2010-10-10 1 club finishers Position Initials Surname Sex Age Club Finish Time 2442 J Molekoa F 44 Csir 01:24:58 Csir results for the Woodlands (AGN) 10km race - 2010-10-16 18 club finishers Position Initials Surname Sex Age Club Finish Time 16 N Groenewald M 25 Csir 00:42:00 136 D Mynhardt M 43 Csir 00:52:28 170 Paulo M 59 Csir 00:54:01 249 M Smit F 33 Csir 00:56:39 250 P Meyer M 62 Csir 00:56:41 251 N Van Wyk M 59 Csir 00:56:41 272 L Lans M 43 Csir 00:57:10 290 R Smit M 56 Csir 00:57:36 567 M Van Wyk F 57 Csir 01:06:00 633 M Mgangira M 51 Csir 01:08:19 634 I Lee F 31 Csir 01:08:21 689 Yvonne F 49 Csir 01:10:41 722 J Morris M 65 Csir 01:12:06 724 S Martin M 43 Csir 01:12:08 854 R Coetzer F 41 Csir 01:16:53 855 L Wannenburg F 47 Csir 01:16:54 950 J Wannenburg M 45 Csir 01:20:00 979 A Oosthuizen M 58 Csir 01:21:08 Csir results for the Woodlands (AGN) 21km race - 2010-10-16 5 club finishers Position Initials Surname Sex Age Club Finish Time 29 C Fisher M 52 Csir 01:30:25 96 R Oellermann M 26 Csir 01:44:47 131 R Visser M 50 Csir 01:48:08 258 C Breytenbach F 38 Csir 01:57:04 377 E Mogwanye M 35 Csir 02:04:40 Csir results for the BASF Arcelor Mittal (AVT) 32km race - 2010-10-16 4 club finishers Position Initials Surname Sex Age Club Finish Time 39 K Rautenbach F 44 Csir 02:44:35 40 J Rautenbach M 43 Csir 02:44:36 114 R Nell F 46 Csir 03:26:25 121 K Swettenham M 47 Csir 03:27:51 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 59 members on the group, including a number of non-CSIR running club people who are interested in what we are doing here. (This is the highest number of members we’ve had linked to the group to date! Thank you for all who have joined, and if you haven’t done so yet – why not?). 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 As you have seen from our race information above, the 10km race has not, Thank Goodness, been cancelled as a league race, but a standard 4 points allocated to all runners. This benefit’s a club like ours, which has more “slower” runners on average and this reflects in the league positions after our race. We’ve moved up to 4th! If we can maintain that, we will finish in the highest position that we have done in many years – after more often than mot finishing 5th in the league! The latest Top 10 clubs in the running league is listed below: - n Pos' Csir n Pos' Pnts Orig Was Pos'n gue L' Club gue L' 1 1 1 Overkruin 113 2 2 2 Pmmc 111 3 3 3 Ace 102.5 5 5 4 Csir 91 4 4 5 Arete 89 7 6 6 Zwakala 82 7 8 7 Resbank 78 6 7 8 Agape 77.5 9 9 9 Aerosud 60 13 12 10 Arcadia 53 Super League From Ken Nurden: - ve I' gone into the personal race history of the top male and female finishers in the Csir 10km race. Based on my findings I will delete from the super league calculations certain athletes whose times on the Csir 10km do not tie up with their other 10km races results. I am delaying the sending out of the super league logs in order to give clubs an opportunity to dispute my decisions regarding their athletes. Running and Walking, League and Championship Races - 2010 Event Date League Championships RR RW RR RW Hunters Challenge 30-Oct 10 & 21 Km Agape 06-Nov 10, 21 & 32 Km Andrew Greyling 20-Nov 10 & 21 Km No news yet if the Andrew Greyling race, which has been cancelled, is going to be replaced by another race for the Race Walking League. Running and Walking, League and Championship Races - 2010 Event Date League Championships RR RW RR RW Ace 15-Jan 10 & 21 Km 10 & 21km Bronkhorstspruit 12-Feb 10 & 32 Km 10 & 32 Km Bobbies 12-Mar 10 & 21 Km 10 & 21 Km Solomon Mahlangu 09-Apr 10 Km 10 Km Jacaranda Centre 28-May 10 & 20 Km 10 & 20 Km Fanie Booysen Icebreaker 18-Jun 10 Km 10 Km Laudium 02-Jul 10 Km 10 Km Carlton 06-Aug 10 & 21 Km 10 & 21 Km Spirit Of Flight 03-Sep 10 Km 10 Km Hunters Challenge 29-Oct 10 & 21 Km 10 & 21 Km Montana Crossing 19-Nov 10 & 21 Km 10 & 21Km Muller Potgieter 03-Dec 15 Km 15 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. Page 8 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. According to the Comrades website they already have 10902 entries, so don’t delay! 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) Page 9 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. 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 Ice, Heat or Both? By Dr. Hamid Sadri First Choice Healthcare Our patients often ask us whether they should use ice or heat for their particular conditions. There are certain factors to help you determine which of these thermal modalities to use, and if you follow the guidelines, you will reduce the risk of further injury or adverse effects. Among the many different physiological effects that ice and heat have on a tissue, there are basically 2 that make the most difference. These are vasoconstriction and vasodialation. Simply put, ice results in a narrowing of the local blood vessels (vasoconstriction), while heat will increase the vessels’ diameter (vasodilation). It is because of this main difference that the use of these modalities will vary. While both help to reduce pain, they should be used at the right time and in the correct manner or adverse results may occur. The general rule is that if the injury is acute (72 hours or less) or if there is inflammation in the tissue, then ice is the treatment of choice. By the same token, if there is no inflammation and if the condition is in a subacute or chronic stage (3 days to several weeks after an injury), then heat may prove to be more beneficial. When applying ice, one should take caution NOT to apply the ice pack directly to the skin as there would be a risk of frostbite. There should always be one layer of a damp towel or T-shirt placed between the ice pack and the skin. The proper way to use ice therapy is to multiple, back-to-back applications by applying the ice pack for 20 minutes, leaving off for one hour, and reapplying it again. Best results are obtained when this is repeated at least 3-4 times immediately after an injury. To prevent tissue damage, it is important to be sure that the tissue temperature has returned to normal before applying ice to the area again. When using ice therapy you can expect the tissue to feel cold, followed by a burning sensation that will in a short time turn into an ache and will finally begin to feel numb. The main benefit of this will be a reduction in pain, spasm and swelling. When using heat, once again, prolonged exposure should be avoided. The therapeutic benefit of heat is best achieved by 30 minute applications with an hour in between to allow the tissue temperature to normalize. Heat therapy should never be used in bed as the risk of burns increase if one falls sleep during application resulting in prolonged exposure. The benefit is increased circulation along with reduction of pain and spasm. Since ice reduces blood flow to the tissue, it is important to remember NOT to use ice when a condition has reached a sub-acute or chronic state. This will result in a slowing of the healing process as the tissue is deprived of oxygen and nutrients. There is a third method of application called “contrast therapy” and it is considered to be superior to using ice or heat alone. This is once again used after the acute inflammation has subsided and its benefit is in its ability to rapidly flush the tissue with blood. Heat will bring in increased blood flow and with it comes increased oxygen and nutrients and ice will cause the blood to rapidly leave the tissue and take the waste and pain producing elements away. This will aid in increasing tissue repair and hence improve speed of recovery. When using contrast therapy, heat is applied first and last and ice is alternated. The time application ratio is usually 3 to one (3 minutes of heat followed immediately with one minute of ice). This should be repeated for approximately 20 minutes and repeated every hour. Following these simple guidelines will help in better outcomes when managing your injuries and will reduce the risk of adverse effects. Always remember: when in doubt, use ice. To TAPE or Not to TAPE -- That is the Question By Dr. Hamid Sadri First Choice Healthcare Thanks to Kerri Walsh, beach volleyball player during the 2006 Olympic games, Kinesio Tape found its way into the athletic world. Kinesio Tape is the original kinesiology taping method. Prior to the 2006 games, if I mentioned Kinesio Taping to a patient, I would get a blank look in return. Today, I have patients that specifically come to us for this procedure. With the increased exposure of Kinesio Tape also comes a plethora of self applied, You Tube promoted applications, which for the most part are incorrect or at best ineffective. This method of “functional” taping was invented by a chiropractor (Dr. Kenzo Kase) who hypothesized that by using an elastic adhesive such as the Kinesio-like tapes, one is able to cause a neurological change in the underlying muscles. This is presumed to be achieved through the manipulation of mechanoreceptors, which, put in simple terms, are specialized nerve endings that provide the brain information regarding the position of body parts in space. These mechanoreceptors are part of the sensory system that the brain uses to effectively control and coordinate motion and mechanical function. There are five basic types of application that the Kinesio Taping Association teaches: 1. Facilitatory 2. Inhibitory 3. Structural 4. Functional 5. Lymphatic Drainage The basic concept is to utilize the elastic characteristic of the tape in order to help improve function (this should theoretically decrease pain); or in the case of lymphatic drainage, to help reduce swelling. This can be done correctly ONLY if a proper diagnosis has been made by a healthcare professional, and the individual applying the tape has detailed knowledge of anatomy, human biomechanics, rehab/exercise physiology, and last but not least, they have received some form of formal training (full certification is best) in how to utilize the tape properly. There are many factors that affect what the tape does and how its application may ultimately result in some sort of change in symptoms/function. For example, the direction of application, the area where it is applied, the amount of tension that is used for the desired outcome are only a few of the things that will make the difference between a therapeutic application versus a decorative design. Unfortunately, I see many athletes/patients who either through the internet, or by means of “flyer” promotions or other forms of advertisements, are spending a lot of money (and yes, at about $20/roll, the tape is rather expensive) and applying the tape to various parts of their bodies with the belief that it will give them some sort of relief from whatever pain may be ailing them. If you are considering using this form of taping, at least get a proper evaluation and the proper training in how to self-apply the tape for your particular condition. Otherwise, you are just wasting your money and delaying the time to proper treatment and recovery. Also, please keep in mind that this method of taping, as is almost all other forms of taping, is not meant to treat a condition. It is only meant to assist in a desired therapeutic outcome and it will do so only if it has been used properly. 10 Best Sports Nutrition Tips – by Ilana Katz (The Sports Factory) 1. Rev up your metabolism by eating within 30 minutes of waking up, even if its pre workout. If you have a hard time eating before a work out, start off with half a banana to get used to it, its easily digestible, high in carbs and low in fiber, which contribute to a more efficient work out. 2. Recover with a 3:1 carb to protein ratio combination as soon after your work out as possible. Some good examples of this ratio is a protein shake with 1 scoop of protein and at least 2 servings of fruit and some milk or yogurt blended together, or low fat chocolate milk, or a Mix OneT and a fruit. Do not forget to use protein as part of the recovery meal. It begins the rebuild and recovery of muscles as well as makes you feel more satisfied, decreasing the temptation to eat anything not tied down to the table, after many hours of intense activity. 3. Eat lots of fruit and vegetables throughout the day. These superfoods are high in antioxidants which combat off the build up of free radicals from exercise, as well as high in vitamins and minerals that keep your metabolic pathways working efficiently and effectively. 4. Keep a food log daily. Patterns of issues will be evident thus providing you with valuable data. A problem cannot be fixed unless you have the data to get to the root of it. Furthermore, logs make you self accountable to your goals and your current focus. Page 11 5. Always have a sports nutrition strategy, for both training and racing. Plan in segments eg. How many grams of carbs either mile by mile or in 15-20 minute blocks. Plan textures and products, eg. Liquids (GatoradeT, acceleradeT), solids (sports beans, shot bloks) or semi solids (gels). 6. Know your carbs. Fuel accordingly. Pre work out and post work out carbs can be higher in (GI) Glycemic Index compared to the rest of the meals in a day, where slower burning carbs would be more appropriate. If you are not sure of the different fuel burning rate of carbs, good examples of fast are sports drinks, gels, and shot bloks, also banana and potato. Slower burning would be whole grain products, whole grains themselves (like brown rice, barley, quinoa), legumes, oats (more fibrous carbs slow the fuel burn rate). See article called “Give me Some Sugar” in the sports nutrition article library. 7. Stay constantly hydrated. Goal pre workout is to be hydrated, goal duringworkout is to keep replacing losses, goal after workout is to rehydrate and replenish electrolytes from sweat loss. 8. Experiment with nutrition during training. Never try new products during a race and do not regress from the sports nutrition strategy you had designed for a particular race. 9. Use safe and effective carbo loading strategies starting about a week before a race. Tapering exercise and switching carbs to a higher percentage at least 3 days before a race, leading up to the race is the most effective way of carbo loading. Do not over eat the night before or the early morning before a race. Eat nutrient dense food (rich in color and fiber) versus calorie dense food with limited nutrients (such as sodas and candy). Body stores carbs in limited amounts therefore eating smaller meals more often throughout the day will aid in maintaining well fueled muscles constantly, rather than 2 or 3 big meals a day which just slows down the metabolism 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. Race Reports ! " # $ # % & ! " # "& % # ' (# ) (# * " + ), ) ( -( . .# / & - ' 2 0+ 1 # # " , +( ')- +( ' ), +) $ "3 +4 # ' ' + 5+ # ( -( 3 $ 6 .. +* 0 ), 2 3 7 , )( '4 )( % 7 ' #) ()- # 8 ' ' ) 5 % 7 % ,9 )- . . ! ) )' '1- )( / ,&3 $ ! Page 12 & 7 $ & : ; & $ )( < % = > ) ) ) " = 7 # $ % # & '( # # + )$ ) # $ 7 % 3 $ 5 & # # .7 . $ '5( )+ '1 $ '( )+ '- )+ % # # $ 7 ( ( - ( )+ : ( *( < %# ($ 5( 3 $ # $ " % ? % < & # & % @ $ # 6 ) * ) + , !,& % : A ! +- % ;, ? , & " % B B C B # B B & 8D C " - B '4 )+ )+ E / , # # )+ : C A B B # "& F ' '5 ) 5( C C " # ; ; % C : < ; # ; ; ; / C " Page 13 %# # C " +( " % % #. +( 3 % ;, B 7 ( /# % 0) 1 2 # !" $ % & "$ !# ## ! '' # & ! ( &) * ' " ! ! # ! &% # (' ' ! ! ' +) " "" * ! " !! !# # ' ' , ! - ! . & &/ # - . & & )# 5 3&4 . 3 * 1 6 ' # 7 8 Please keep this date free in your diaries. It is confirmed. The venue will be in the lapa by the Volleyball courts next to where we start the Time Trial. Proceedings should get underway around 18h30 after the Time Trial run. Catering and cost will be advised in future newsletters. Please give some thought on committee nominations for 2011, as there will be some positions open. These will be advised to you in due course, but needless to say, anybody may be nominated to any committee position, even if the current incumbent is still willing to stand. In the event of more than one person being nominated for a position, a secret ballot will be held to determine who gets that position. All club members in good standing may nominate, be nominated and vote, including social members. If you were a trophy winner in 2009, please be prepared to bring your trophies back towards the end of October 2010 so that they can be prepared for the 2010 awardees. All queries in connection with the AGM or Prize Giving can be directed to our Chairman, Thabo Pooe or myself. Want to run something different? ! " # # $% &% ! # ' ' ( ! # ) ! * &% ) % + % + % + $% *, - " " Page 14 %& ! ). * " # / 0 1 2 & . 33& 7. FUTURE EVENTS Please keep the following club events in mind when sorting out your personal diaries: - 30th October 2010 – Water Point at the Hunter’s Challenge. Details to follow shortly. 16th November 2010 – Annual wine-tasting evening. 7th December 2010 – AGM, Prize-Giving and Year-end function. 17th September 2011 – Our own CSIR 10km & 21km race. Time to build on our success ….. 8. JOKE OF THE WEEK Police Raid in Hillbrow Gauteng Police just announced the discovery of an arms cache of 200 semi automatic rifles with 250,000 rounds of ammunition, 10 anti-tank missiles, 4 grenade launchers, 2 tonnes of heroin, R80 million in forged South African banknotes and 25 trafficked Nigerian prostitutes all in a block of flats behind the Hillbrow Public Library. Local residents were stunned. re A community spokesman said: "We' shocked. We never knew we had a Library!!" Photo of the Week! Rassie Smit among a crowd of runners finishing the Sunrise Mini Monster earlier this year.