In this issue:

On the go 1

ExCo Changes 2

Super Zubie 3

Race Results 4

Greetings All,

Once again, a big thank you to our members who have volunteered to assist with the PSA Fun

run. As always your participation is highly valued.

There has been quite a bit of activity behind the scenes and

we have made some good progress with the direction of the

club. That being said, we are still not getting enough

feedback or active participation from members.

The last news letter requested members to assist with

recruitment. I am sad to say that the overwhelming majority

of the club members did not respond. We cannot grow as a club if we do not pitch in. This is

your club and you are expected to participate.

C h a i r m a n ’ s c h i r p

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2 6 S e p t e m b e r 2 0 1 4 I s s u e 5

MEMBERS BREAKFAST

The ExCo have had been

mulling over the idea of a

breakfast run and time trial on a

Sunday morning. The idea is to

have a time trial at the

beachfront and have the

members meet at Nino’s for

breakfast. We do not wish to

go forward with this unless we

have enough participants.

Please send an email to us to

express your interest.

PSA WALK FOR FREEDOM

There is a Fun/Run walk to bring

awareness to the righteous plight

of the Palestinians. The event is

scheduled to take place on

Sunday, 28th September 2014.

The walk will commence at 8am

from the Kings Park Athletics

Stadium. The cost of entry is R20

per person.

ROAD CAPTAIN

The club is looking for a road

captain to assist Solly Essack

with planning and running the

Comrades route. Given that all

runners will need to complete a

qualifier for Comrades 2015, we

have had a lot of requests for a

road captain to assist with

training and running the route.

Members are requested to

volunteer for this position.

O n t h e g o

E x C O C h a n g e s

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Outgoing ExCo

There has been a change to the ExCo. Ahmed Karrim has requested that he be excused from the ExCo.

Incoming ExCo

In order to fill the vacant post, the ExCo held a meeting and it was proposed that Dr Aziz Moosa be added to

the ExCo. Aziz has been a club member for many years and will represent the Pietermaritzburg chapter of

the club. We would like to officially welcome Aziz to the ExCo and hope that he will contribute to the man-

agement and growth of the Durban and PMB chapter of the club.

The ExCo cannot stress enough on the importance of communication. We absolutely rely on your commu-

nication as a foundation for planning and organizing club events. Despite many requests, we have not re-

ceived feedback from members. This is unacceptable. The last newsletter requested that every member

provide the email details of one potential member that we can add to the

email distribution list. To date we have only received feedback from five

members. This means only 3% of our members have responded. If we can-

not do the simple things correctly, it makes doing the difficult things almost

impossible.

Remember the ExCo are not the only people responsible for recruitment.

You are responsible. If you belong to the club and run in club colors, then

you are an ambassador of the club. Running races is the minimum re-

quirement, i.e. running a races is for you personal gain. The club allows you to participate on their behalf.

To enjoy this privilege, you are required to contribute to the club. The minimum you are expected to do is

to respond to requests by the ExCo. We co not think it is to much to ask for you to forward a single email

address. While I do appreciate that we are all busy, I do not know of any individual who cannot find 30 sec-

onds to send one email in a 30 day period. If it is the case that you do not know anyone, then reply and let

us know. It is very difficult to function without communication.

For this month members are requested to do the following:

1. Send us an email address of one potential member to add to the distribu-tion list.

2. Send us an email indicating whether or not you are interested in a time trial/breakfast run.

I would like to specially thank Ismail Dhooma for all his contributions to the club. He is always there when

we need him and this is somebody we can count on. Whether it is bussing the supporters on Comrades day ,

making flyers to advertise the club or just attending club meetings, Dhooma is always there.

I also want to thank Macky Jagot, Solly Essack and Offy Kadwa. Macky has provided us with a listing of ten

potential members and Solly Essack and Offy Kadwa are managing the marshalling and water table for the

PSA fun run.

We appreciate your efforts and hope that this is an example for other club members to follow.

C o m m u n i c a t i o n

T h a n k y o u

S p e c i a l A c h i e v e m e n t s

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Congratulations to Zubie Varatharajullu on placing third in her category at the Nelson Mandela Chal-

lenge. Zubie participated in the ladies 10km race and finished in a time of 1h23min in the F50-59 category.

Well Done Zubie!

The full set of results can be found on the website at www.crescentclub.webnode.com

10 KM:

Half marathon:

Marathon:

R e s u l t s

Name Distance Category

Jubeira Varatharajullu 10 km 01:23:11

Moosa Mota 10 km 01:47:06

Name Distance Time

Munira Moola Half Marathon 03:07:08

Name Distance Time

Aziz Moosa Marathon 04:20:53

Mahomedrafi Gafoor Marathon 04:42:12

Mahomed Moola Marathon 04:51:19

Mohamed Bilal Khan Marathon 05:19:21

Shabeer Mall Marathon 06:22:56

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10 KM:

Half Marathon:

Name Distance Time

Jubeira Varatharajullu 10 km 01:16:11

Name Distance Time

Mahomed Moola Half Marathon 01:56:04

Mohamed Bilal Khan Half Marathon 02:07:53

Shabeer Mall Half Marathon 02:20:39

Suleman Essack Half Marathon 02:44:26

Dawood Lockhat Half Marathon 02:44:29

Farouk Moosa Half Marathon 02:44:33

Suleman Vorajee Half Marathon 02:50:19

Munira Moola Half Marathon 02:57:46

Mohammed Mayat Half Marathon 02:57:49

K e e p R u n n i n g

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10 KM:

Half Marathon:

NB: As we did not receive the times for most members, we had to approximate the completion times. If you do not see your name on the list, please send an email and we will correct the results page.

Name Distance Time

Jubeira Varatharajullu 10 km 01:10:00

Anisa Shah 10 km 01:11:00

Faheem Hoosen 10 km 01:22:00

Name Distance Time

Mohamed Bilal Khan Half Mara-

thon 01:56:00

Mohamed Ahmed Vahed

Half Mara-thon

02:05:00

Macky Jagot Half Mara-

thon 02:10:00

Abdulla Ally Half Mara-

thon 02:11:00

Anver Moola Half Mara-

thon 02:11:00

Shabeer Mall Half Mara-

thon 02:15:00

Suleman Essack Half Mara-

thon 02:20:00

Dawood Lockhat Half Mara-

thon 02:20:00

Najeeb Essa Hassim Half Mara-

thon 02:25:00

Yaseen Khan Half Mara-

thon 02:26:00

Suleman Vorajee Half Mara-

thon 02:30:00

Ahmed Karrim Half Mara-

thon 02:30:00

Mahomed Jogiat Half Mara-

thon Unknown

page 6

28 September 2014

Ethekwini Township to

Township 42.2 km run &

21.1 km run

Location: King Zwelithini

Stadium

Organizer: Umlazi, Chester-

ville & KwaMashu AC

Start time: 05H30

12 October 2014

Swift Half Marathon 21.1

km run & 10 km run/

walk

Location: Hulamin

Ground"," Campsdrift","

Pietermaritzburg

Organizer: Hulamin AC

Start time: 06H00

19 October 2014

Goss & Balfe South Coast

Marathon 42.2 km run &

21.1 km run/walk

Location: Ilfracombe

(21.1km) Scottburgh

(42.2km)

Organizer: Amanzimtoti AC

Start time: 06H00

9 November 2014

Prestige 10km run

Location: Moses Mabhida

Organizer: Fast feet AC

Start time: 10H00

The race calendar is updated

as per KZN Athletics. There

may be last minute cancella-

tions.

Race Dates MYTH 1: You Should Always Stretch Before Running

You used to see runners begin a workout with a good static stretch session, but research shows that stretching

before a workout doesn't provide any benefit. According to Tamra Llewellyn, assistant professor of health and

human performance at the University of Nebraska, runners only move their legs in one plane while running, the

increased range of motion stretching provides isn't as necessary as was once believed. Pre-run stretching can

also be detrimental to your performance. The results of a study published in September 2010 in the Journal of

Strength and Conditioning Research showed that distance runners who performed static stretches before run-

ning had significantly reduced performance and greater energy expenditure compared to those who did not

stretch.

MYTH 2: You Should Eat as Many Carbs as Possible Before a Race

The spaghetti dinner the night before a race is a great time to socialize with fellow runners and fuel up for the

next day’s event. But if you’re eating big spaghetti dinners every night leading up to a race, you’re not doing

yourself any favors. Carbo-loading helps fill up your muscles’ stores of glycogen -- stored energy from carbohy-

drates. But sports-performance coach Hannah Schultz says many people overdo it before a race. “What people

need to understand is that the muscle tissue can only hold so much glycogen,” Schultz says. Anything above that

is stored as fat. Schultz recommends carbo-loading for a week before a marathon, increasing your intake by 300

to 400 carb calories per day. For anything less than a marathon, eating a healthy balanced diet will suffice.

MYTH 3: Runners Don’t Need to Strength Train

It used to be that runners just ran. But that won’t lead to better performance. Strength training builds the mus-

cles and joints that runners use most and can help improve performance and decrease injury. “Folks who

[strength train] more often tend to be less prone to typical running injuries,” says elite-level coach Keith

McDonald. Strength training also helps improve body composition, for a lighter, leaner frame. McDonald says

that for the general public, a couple of functional training sessions a week will do the trick. Perform multi-joint

body-weight exercises such as squats, pushups and lunges or try a TRX class, McDonald recommends.

MYTH 4: The More You Run, the Better You’ll Run

Believe it or not, you can get too much of a good thing when it comes to running. You may think that by upping

your training volume you’re better preparing your body for a race, but you might be doing more harm than

good, says elite-level coach Keith McDonald. “I’m a huge proponent of the Hanson brothers’ training method.

Their philosophy is ‘work smarter, not harder.’” Unlike traditional training schemes, the Hanson method, cre-

ated by top running coaches Keith and Kevin Hanson, emphasizes quality over quantity and aims to avoid the

cumulative fatigue that results from too much mileage and not enough recovery. “Basically, it’s debunking the

whole myth that before your marathon you have to build up to 25 miles before you go run 26 miles.”

We have had one new joiner over the past

month. We would like to welcome Yaseen

Khan to our running family.

Yaseen debuted at the SAPS Striders Challenge

and completed his first 21.1km race in 2h26

minutes.

R u n n i n g M y t h s

N e w M e m b e r s