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Newsletter 13-2015 8 April 2015

Congratulations to all our trail and road runners who took part in the Two Oceans Marathon.

Web :www.magnoliaroadrunners.co.za

Email address: magnoliaroadrunners@gmail.com

Chairman: Tinus Marais, 083 304 7054, tinus.marais@gijima.com

Club Captain: Freddie du Plessis, 083 347 5040, dplessfb@telkom.co.za

Editor: Melinda Smal, 072 360 3816, Melinda.Smal@resbank.co.za

Remember to us on Facebook under Magnolia Road Runners:https://www.facebook.com/groups/6723843

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Contents

1. Important Notices 2. Weekend training sessions 3. Loskop Trip 4. Welcome to new members 5. Birthdays 6. Club tent at races 7. Club activities in the coming weeks/month 8. Race results 9. Thank you 10. Road races 11. News corner 12. Useful links 13. Race reports & photo corner 14. Training programs 15. Dirk’s Buzz – Comrades 2015 16. Loskop entries needed 17. Lift to Loskop 18. Internet Articles

1.1 AGN Race numbers for 2015 Registration can either be done at the clubhouse on Tuesdays from 17:30 to 18:30 OR at Run-A-Way Sport in Lynnwood (012 – 361 3733). Membership fees for 2015:

1st Adult member R370

Senior under 22 R160 Friend of Magnolia

(belongs to another club)

R200

2nd Adult (family)

R320 G.Grand Master (70+) R250

Junior (under 18) R80

Social member (no AGN

race number) R200

Running vests–New running vests will be available at the club on Sunday and Tuesday.

1.2 FORD 3-in-1 RACE PARKING!! Please note that there is only ONE entrance to the parking area so please arrive early. There is place for 1000 cars, space is not the problem but there are roads works in the area and only 1 entrance. My TIP: don’t take the Simon Vermooten offramp going past the German school or coming from the Wilgers hospital but take the Watermeyer offramp that goes to the PTA Car Test grounds. After crossing the old PTA road keeping going straight towards Mamelodi and at the 3rd robot after the old PTA road turn left into Simon Vermooten coming in from the bottom end. The Ford factory and the sports ground will be on your right. Colin Billau

1. Important Notices

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1.3 Ethical road running!!!The club reminds runners not to pirate during races, i.e. run without entering. This is a bad reflection on any club and unethical.

1.4 Next league race – 25 April 2015 Solomon Mahlangu,Mamelodi

1.5 Magnolia Long run – Sunday 26 April 2015 – 6:00 15-45km. ~ 3 laps (45km) - R70 ~ 2 laps (30km) - R60 ~ 1 lap (15km) - R40

1.6 Please note there will be NO club run on the weekend of Loskop’s Ultra marathon on 19 April 2015.

Saturdays

Runners Saturday Klapperkop – hill training session

Start at the TOP of Fort Klapperkop, Johan Rissik Drive, Waterkloof. Choose between 10 or 15 or

20km (twice). There is water halfway and at the start/finish.

Time: 06h00

Park in front of the Military Intelligence College.

All runners from all clubs and different strengths are welcome to join us.

Please contact Colin Billau at cbillau@ford.comor 082 578 3935 for more details. Walkers

On Saturdays the walker group meets at the Hazelwood Food market in Menlo Park at 6:00 for an approximate 10km walk.

Please contact Magda 083 732 5534 or Magda.Grobler@adamsadams.comfor more details.

Sundays

Runners

Time: 06h00

Distance: Approximately 20km departing from the clubhouse.

Cost: R15 to cover costs of drinks and treats and car guard.

ALL WELCOME!!

A vehicle travels with the group, at the pace of the slowest runner and provides cold water, Coke, Powerade and some snacks every 3km. No fixed route and we travel in a different direction every week.

Please contact our Club Captain Freddie 083 347 5040 or Charl 082 900 1323 for more details.

2. Weekend training sessions

www.magnoliaroadrunners.co.za

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Magnolia has made a reservation for 2 stands (16 people) at Loskop. We can put 2 tents (4 persons) or 1 large caravan on each stand site.

The cost for the weekend including a parking ticket is R 270.00 per person. As we have to pay Forever

Resorts for both nights the cost is R 310.00 per person irrespective of whether you stay 1 or 2 nights.

Those who are interested please contact Janeen de Klerk at 082 415 4753 or Janeen@icon.co.za

or janeend@comptrib.co.za.

Please note this is open for members from other clubs as well and not just Magnolia.

I will need name, numbers and make of car and registration details.

Monies should be deposited into the club’s account Magnolia Road Runners Standard Bank Accountnumber

012 187 429.

Space is limited so please contact me as soon as possible. I have already had a number of requests.

Thanks

Janeen

Names to be published again next week.

4. Welcome to new members

3. Loskop Trip

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We missed Mzanjiwa Chindime’s birthday on April 4th – sorry

Oageng Letebele 8 April

Jacques Janse van Rensburg 8 April Johan Richards 8 April Heinrich Swanepoel 9 April Eileen Malan 10 April Mike Green 12 April Lezel Kraamwinkel 12 April Helene Verbeek 13 April Isel Barnard 13 April

Gugu Ngwema 14 April Inge Van Der Merwe 15 April

The next club tent will be at the Ford 3-in1 race on Saturday 2015-04-11. All members are invited once again to make use of the gazebo at the races. The gazebo is there for all members to enjoy. Dirk Olivier is our dedicated “gazebo man” and have been appointed to support us at most races. Cold drinks and snacks are provided by the club. Beer/ciders will be available at no cost at races with a distance of 32km and more, otherwise beer/ciders will be sold for R10.

Time trial – 1st Tuesday of the month at 17:30.Braai afterwards at clubhouse.

Other Tuesdays – Training run at 17:15 (contact Freddie 083 347 5040) or Charl (082 900 1323)

Sun 12 Apr 6:00 Club run by Dave and Herbert – 26-28km tough route for Comrades training

Sun 19 Apr 6:00 NO club run due to Loskop

Sun 26 Apr 6:00 Magnolia Long run - helpers required

Sun 3 May 6:00 Volunteer needed

Sun 10 May 6:00 Club run by Gert Pelser

Sun 17 May 6:00 Club run by Colin Billau

Please note that we still need some volunteers to do the Sunday run car support for some Sundays leading to comrades. The success of the Sunday run is dependent on helpers to present a club run and we can’t expect the same people to do it every time. The club will even give you a route and provides all drinks and snacks. Please Contact Freddie 083 347 5040 to offer your assistance.

5. Birthdays

6. Club tent at races

7. Club activities in the coming weeks/month

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Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results: cbilau@ford.com

Dirk Olivier for the gazebo support at the Grove race on Monday 6 April.

Kenneth Lagerwall for the internet article.

A complete AGN race calendar for 2015 is available at www.agn.co.za All AGN results are available at www.raceresults.co.za Find below the road races for the upcoming months:

Date Race Distance

(km) Cost

Time (W/R)

Venue Cate gory Entries

Sat 11

Apr

Ford 3 in 1

5km 10km

21km

R30 R60

R80

6:45 6:30

6:30

Ford Sports & Recreation

RR & W

Runaway Sport/

The Sweat Shop/

Running

Inn/The Runner’s

Store www.entryti

me.co.za

Sat 18

Apr

P’nPSoshMorula

Run

5km 10km

21km

R36 R57

R80

6:15 6:00

6:00

Giant Stadium,Sosha

nguve

RR & W

SoshanguveP’nP/Runaway

sport/Sweat shop/

Running

Inn//www.entrytime.co.za

Sat 25

Apr Solomon Mahlangu

5km

10km

R30

R50

6:30

6:30

Moretele

Resort, Mamelodi

League

RR & W

Runaway

Sport/ The Sweat

Shop/ Running

Inn/The Runner’s

9. Thank you

8. Race results

10. Road races

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Flyers for upcoming races:

For detailed flyers for upcoming races visit www.raceresults.co.za/flyers.php as well as http://www.runnersguide.co.za/

Out of town races:

Bosveld 3 in 1 Louis Trichardt, Limpopo Saturday 11 April 2015 www.enteronline.co.za The Birchwood Half Marathon, 12 April 2015, Birchwood Hotelwww.enteronline.co.za Klerksdorp Marathon Club 60km Long run Saturday 18 April 5:30www.klerksdorpmarathon.co.za 23rd Slow-Mag Marathon Sunday 26 April 2015, Benoni Northerns Sports Club www.slowmag.co.za

1. Memorial badges for the late Louis du Preez

Magnolia decided to make special badges honoring Louis du Preezwho passed away last year on Comrades. We encourage all Comrades runners to collect a badge and run your Comrades with one of

Store

www.enteronline.co.za

Mon

27 Apr

Freedom Run

5km

10km 21km

R30

R60 R80

7:30

7:15 7:00

Temba

Stadium

RR & W

SoshanguveP’

nP/The Runners

Store/Runaway

sport/Sweat

shop/ Running

Inn//www.webtickets.co.za

Download this cool running app, Nedbank Runner’s guide, for your Android smartphone to view all upcoming races in your area:

11. News corner

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these special tokens. You can collect these badges from Magda at the clubhouse on Tuesdays or Sundays. Dirk Olivier will also have a couple available at the club tent.

www.raceresults.co.zafor the latest race pamphlets and your race results

www.agn.co.za/#Leaguefor the latest league logs and the league points you earned

www.agn.co.za/#RWAGN 2015 RW qualifying standards and selection criteria

www.runawaysport.co.za Run-A-Way Sport’s website

www.verticalhorison.co.zaTrailRunning

www.trailseries.co.zaTrailRunning

www.solereview.com Tekkie review

www.sportsinjuryclinic.net/symptom-checker By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply.

Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.

12. Useful links

13. Race reports& photo corner

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Magnolia Members sharing their Two Oceans experiences:

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Jaco was 1st magnolia in 4:03:03 !!

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A few running pictures from the Family day run/walk 2015 at the Grove. To view more of these pictures you can like "PTA Runners" on facebook under https://www.facebook.com/PTArunners

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Find below some useful links for Comrades training programmes:

Comrades 2015 Finishers programme :http://www.comrades.com/home/root/finishers-2015

Comrades 2015 Bronze programme : http://www.comrades.com/bronze-medal-programme-2015

Comrades 2015 Bill Rowan programme : http://www.comrades.com/bill-rowan-2015

Comrades 2015 Silver programme : http://www.comrades.com/silver-medal-2015

14. Training Programmes

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URGENT!!!!!!!!!!!

If there is anyone with two Loskop 50km entries which they won’t be using anymore please contact Elize Botha. EMBotha@stratahealth.co.za

Anyone with a Loskop 21km wild run entry can contact Carmen 073 155 1095

vanniekerk.carmen@gmail.com

Anyone with a substitution Loskop Ultra marathon entry please contact Nico Le Roux 0824152426

Very Important: Substitution can only be done officially via/by the Admin Office and will be allowed up to and including Wednesday, 8 April 2015. Do not allow somebody else to run with your race number – you can both be suspended

15. Dirk’s Buzz- Comrades 2015

16. Loskop entries needed

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Looking for a lift to Loskop marathon? If you are looking for a lift to Middleburg and back, please contact Colin cbillau@ford.com or 082 578 3935. I will be leaving Friday afternoon after work and will be staying in a tent at the Middleburg start venue. I will be returning directly after the race. No petrol or accommodation cost. You will only need your own sleeping bag.

5 tricks that will help you run faster

Increase your speed

Wouldn’t it be good if you had a magic wand and you could run as fast as you wished?! I’d have definitely run a one minute mile by now! There are no short cuts when it comes to running. You don’t achieve success overnight, but if you put the training in, then in time, the results will come. However, that said there are a few tricks that you can try to help you to run faster.

Written by Louise Damen Louise is a two-time England Cross Country Champion and a former European XC Trials winner. She has also represented GB at various international events and her marathon PB is 2:30:00.

Run slower

This may seem counter-intuitive, but hear me out on this one….. If you want to become a faster runner then it’s important to incorporate some running at your target race pace or faster within your training. However, faster running is tough on the body and needs to be respected as it takes longer to recover from it. Many people, elite athletes included, fail to realise that in order to reap the benefits of these faster sessions, your body needs to recover to allow it to adapt to and absorb the training.

This is where running slowly comes in, particularly if you run on consecutive days. In the days following a hard effort you should take your foot off the gas and ensure that you run at an easy pace. Roughly two minutes per mile slower than your best pace for a half marathon should do the trick. It has taken me years to master the art of running slowly when I need to. But I’ve found that slowing the pace down on my easy days leaves me physically and mentally refreshed and ready to tackle my next hard workout more effectively.

Gel power

Whenever you’re running long it’s a good idea to take on board some carbohydrate, particularly as your body can only store enough glycogen for roughly ninety minutes of exercise. It’s obviously not practical to start munching on a bagel mid-run, so energy gels make a great alternative as they contain carbohydrate that’s easily digestible. I always feel faster once I’ve taken an energy gel. I swear there’s a bit of a placebo effect too, but hey, if it works!

18. Internet Articles

17. Lift to Loskop

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Strides

If you want to become a faster runner it’s important to work on your leg cadence and running form. ‘Strides’ are a great way to do this without having to hammer yourself with lots of speed work. Once or twice a week after an easy run, complete 6 x 75-150m with a walk back recovery. You should be running at close to your maximum speed without actually sprinting. ‘Strides’ train your nervous system to allow you to maintain a faster rate of leg turnover during your races. They have helped me to retain some leg speed when I’ve been doing lots of miles in marathon training.

Reserve your racing kit

Reserving special kit for race day is a great trick to make you feel faster. It’s an association thing; when you put that vest and shorts on, you know it’s time to race fast! However, it’s a good idea to test your race kit out in training beforehand to make sure that it fits correctly and doesn’t chafe.

Run with tunes

Running with some tunes can definitely help to ramp up your speed! Research has shown that through influencing your mental state, music can enhance your physical performance. There is strong evidence to suggest that the synchronisation of movement with music leads to greater endurance and movement efficiency, so pick a playlist with an upbeat tempo and run to the beat! The other way in which music can help to make you a faster runner is by distracting you from the sensations of effort and fatigue. So, there are my five tricks to help you run faster. I hope they help!

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