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NEWSLETTER

Baie geluk aan almal wat Sondag die Vaal Marathon gaan aanpak!

BAIE WELKOM AAN , Johan B / Erika en Tiaan / Veronica en Stephan

Hoop julle gaan dit baie geniet hier by ons!

BAIE GELUK AAN AL ONS GMilers wat Sondag die MONSTER aangepak en klaargemaak het! Julle is

awesome!

23 MAART 2019—The Green Milage

As everybody knows by now—we will be hosting our own race on the 23rd. We ask every GMiler to please be available for the morning to help hosting a race everybody will remember—and next year

come back to! If you have not committed to some work on the morning—PLEASE whats app that you are available and we will contact you. WE NEED ALL THE HELP WE CAN GET. Bring along mom/dad/

friends…. The race success boils down to how everybody help and assist on race day!

Reelings vorder goed en die belangrikste is reeds gedek. Ons het egter nog BAIE hande en hulp nodig

tov marshals. ASB Green Milers—ons vra ’n paar ure van jou tyd!

———————————-

ANN ASHWORTH - TONIGHT @ the TT

Don’t miss out !!!

5 MARCH’19

Notices for the week...

Be of good cheer. Do not think of

today's failures, but of the success

that may come tomorrow. You have

set yourselves a difficult task, but

you will succeed if you persevere; and

you will find joy in overcoming

obstacles. Remember, no effort that

we make to attain something beautiful

is ever lost.

Helen Keller, 1880-1968

Upcoming Races

Saturday 9 March— Buco Bobbies 3in1

21.1/10/5km @ 06H00

Saturday 23 March—The Green Milage

GMilers are not allowed to run on race day ! We will run the race

on a different day [Thursday, 21 march ‘19] for you to experience and enjoy

the route. Date to be confirmed. ( It will either be the Thursday before the

race or Sunday morning after the race.) Waterpoints & all :-). We ask eve-

ryone to please join and earn your GM medal! After the run we will have

something to eat.

SHORTLY...

• TT Tuesdays 17H30

• Klere beskikbaar by

Isabel –082 410 4809

• Klubrun Sondag—

Info via w/a

* Enige hulp Saterdae

met Gazebo—asb

kontak DD

* Buco race numbers

to buy at TT tonight

* Gazebo will be

Saturday at the Buco

race on Saturday

Our social tonight :

Mac/Cheese & Tomato

Mac/ Cheese / bacon & mushrooms

Salad & Ciabatta bread slices

Volw—R30 p/p

Kids—R15 p/p

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Some of our NEWBIES…..

STASHIA & RUAAN

WILLEM & ANRI TIAAN & ERIKA

WILLIE

Karen se Johan en Annika

Our Aussie—Brichelle

qualifying for Comrades

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GREEN MILE

5 March 2019

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Get over it

“If you have a bad workout or run a bad race, allow your-

self exactly 1 hour to stew about it—then move on.” —Steve

Keep your finger on the pulse “If your morning pulse rate is up 10 or more beats above your average, then you

haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.” —Dr. George Sheehan

Listen to your body (yes, again!) “Your body is always trying to tell you where you are. Beware when you be-

come tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” —Dr. George Sheehan

Build with care “If you put down a good solid foundation, you can then build one room after an-

other and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy.” —Rod Dixon, New Zealand

Olympian and 1983 New York City Marathon champ

Some interesting facts…….to think about

Johan geniet die Vaal Marathon!

3 Richard Webber 3 Byron Buss

4 Delmarie Smit

12 Bernadette Buss

13 Yolanda Nell

18 Marche Cronje

20 Elize Schoeman

21 Dumisani Gubuza

23 Kyle Lambert

24 Gerhard Schoeman

25 Johann Dormehl

26 Rupert Oberholster

29 Hein Venter

30 Ian Eybers

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5 MARCH’19

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4 Myths About Recovery You Can Stop Believing Right Now

No, sitting on the couch watching Netflix is not a normal way to recover.

By Jenny Hadfield

Let’s face it, the recovery season that many runners find themselves in right now—or anytime after a goal race like a half marathon or marathon—gets a bad rap. It’s often viewed as the leftovers of a training season where you’ve gotten through the main course, but it’s easy to ignore what is left a few days later.

Much of this is because of common myths that athletes tell themselves, even runners who I coach. Let’s break them down four that I hear every year and debunk them.

I can’t run at all for several weeks.

You can certainly celebrate your latest achievement and take your foot off the gas pedal if no other races are on the horizon , but it doesn’t mean you have to sit on the couch streaming Netflix for weeks. In fact, lying around can lead to a loss of fitness and even the dreaded runner’s blues, so sticking with a fitness routine will help you heal. Every postrace recovery plan is unique based on your race distance, your health and fitness, how hard you pushed, and more.

That’s why I am a big proponent of the reverse taper when training my runners. With this you gradually introduce running back into your regimen, all while running with an open and flexible plan and letting your body be your guide. For example, for endurance races like a half marathon or longer, mark off at least three to four weeks in your calen-dar and label each week Recovery Week One, Recovery Week Two, and so on. This is especially important once the race soreness subsides. I’ll get into how hard you should be running each week a little later on.

The best recovery routine for after a race:

Who needs recovery? I run easy.

When I hear this, it makes me think of somebody saying we don’t need to sleep at night because we sit at work all day. For those who run a lot of races and or do multiple races in a weekend, it is just as important to invest in a solid four- to six-week recovery phase as it is for those that race less frequently.

One of my clients is a fanatic and races half marathons year round. The first thing I modified when I started to coach him was to incorporate a three-week recovery phase where he ran shorter distances two to three times per week, and I mixed up his regimen with other activities like hikes and bike rides with his kids and classes at his gym. I start-ed with a shorter recovery season as he had a hard time with the concept, but we were able to build up from there.

Now I have him to the point where he enjoys six weeks of “play” after his race season, doing shorter runs on trails in the fall season, those bike rides, and other activities with his children. His frequency of aches and pains diminished, and his joy for running was boosted because of a little time off the merry-go-round. A solid recovery phase can reju-venate your fitness and health and bring back your mojo if you’ve lost it. (You could also join my Coach Jenny Holiday Challenge to stay motivated and accountable to run through the busy holiday season, join the #RWRunstreak, or check out my podcast for some extra motivation.)

There is no way I can try running hard.

This can be particularly true if you pushed hard in the race, if you’ve been struggling with aches, pains or fatigue, or if you just pushed your mileage to places its never been before. However, you can run at harder efforts in the later phases of a recovery plan if your body is feeling strong and you’re motivated to do it.

Let’s visit that endurance race recovery phase again. Week one you’re looking at true rest, which typically means no training the first day or two, then low impact activity like cycling, body mobility exercises, and finally easy running later in the week if the body isn’t hurting. Week two you can add more frequency to your running and focus on short-er distance and easy effort. Week three is the same or slightly more running time, but still at an easy effort. Week four is where you can start to weave in harder effort running. Head out for a fartlek or tempo run, or take a HIIT class at the gym once during the week.

I liken the recovery phase with play. The benefits far outweigh the stigma, and it’s a time where you can go out and push a bit harder because you’re not locked into a progres-sive training plan. It also adds an element of freedom to your regimen, and one that can inspire you try new things.

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Ietsie vanaf ons Voorsitter…..

Beste Green Mile vriende,

Net 3 weke, dan is dit ons eie wedloop—die

stress loop hoog, maar ek glo en vertrou alles sal

mooi en reg verloop, en dat al ons beplanning ‘n

groot sukses sal wees.

Ons vrae weer baie mooi en groot asseblief dat

almal hul hulp op 23 Maart ‘19 sal aanbied en

help op die onderskeie plekkies waar ons hulp

nodig het… Ons sal almal betyds teen volgende

week laat weet waar ons julle geplaas het, en

wat die relings is. Julle gaan deel wees van iets greats.

Ons eie helpers run sal dan ook plaas vind op Donderdag, 21 Maart ‘19 =

hier hardloop ons die volle wedloop roetes, en een en elk van julle kry die

wedloop medalje en tyd in die formele race results. Beat die wen tye, en

ons sal sorg dat ons die prysgeld “match”.

“n great week vir almal, baie liefde, Chris

I am going to gain a bunch of weight and lose all my fitness.

In order to reach our goals, athletes are continually on the edge of wellness. The recovery phase restores balance in your life, your body, and your mind. It is a reset that allows for healing to happen so you can push again in the future. With-out it, an athlete runs the risk of mental burnout, lack of motivation, fatigue, and decreased performance.

Many athletes are actually able to stabilize or lose weight in the offseason be-cause “the hunger” that often comes with heavy training subsides, allowing your metabolism to calm down and recalibrate to a normal fueling cycle. The cravings are also known to take a break, reducing the chances of the common brownie habit that was created when in the peaking phases of your training season. It can be helpful to reset your fueling schedule by keeping track with an app. A few weeks of mindful eating will allow you to reset your meals, and for some, balance your weight.

If you’re still on the fence about the recovery phase, consider this. Elite athletes are known to take a full month off running to aid in optimal recovery. Their bread and butter is all about the win. Whether you want to run 12 half marathons in a year or earn a best time in a race, train like the pros and give your body a break. You’ll be surprised at what happens next.

...Not on the whats app groups ?….please shout to Isabel :-)

… die volgende League race is 30 Maart by Kolonade ! Something to snack on

afterwards

...Please visit our webpage for the training programs. Any queries: Diederick is a call

away.

...Nametags are available. Please ask Isabel at the races or at the TT on Tuesdays.

If you don’t have one yet—please let me know? Thanks

...LETS MEET AND GREAT—GMILERS DO THAT:-)

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ELKE GREEN MILER SE “JOB” DIE VOLGENDE 2 WEKE….

VERTEL ALMAL—VERSPREI ONS FLYER— STUUR AAN VIR AL JOU

VRIENDE EN FAMILIE—NOOI ALMAL UIT WIE JY KEN / NIE KEN NIE/

NOG MOET LEER KEN / NIE WIL KEN NIE :-)