SNIPPETS NO. 10 – WEEK 11

hurs, March 12, 2015 - Wed, March 18, 2015

WELCOME TO OUR NEW

MEMBER:

Kshira Juggoo

WELCOME BACK TO:

Harold Mkhonto

Get well soon to Johan Burger who was

involved in an accident at work yesterday.

We wish you a speedy recovery Johan and

our thoughts are with you, Kallie and your families.

NEWSNEWSNEWSNEWS

PLEASE DIARISE: 24 MARCH 2015

Please diarise the Bonitas Comrades Novice Seminar,

arranged by the Comrades Marathon Association:

Tuesday, March 24 2015 at 19:00.

The venue is Sportsman’s Warehouse, East Rand Value Mall, Rietfontein Road,

Boksburg (opposite East Rand Mall).

This seminar is valuable for both novices and more experienced Comrades runners alike.

TRAINING RUN THIS WEEKEND

To give our Comrades runners a rest from last weekend’s

marathons and to prep those legs for next week’s Om Die

Dam Ultra and the notoriously hilly Jackie Gibson, a 21km

training run has been arranged.

It’s an “out-and-back” route through the leafy suburbs of Parkrand and

Parkdene, so please join us even if you don’t feel up to running the full distance.

A catch car will be on duty to take care of you.

In addition to well-stocked water points, route directions will be provided.

Venue: Boksburg City Stadium

Time: 6am

Cost: R30

We hope to see you there.

TRANSPORT TO TWO OCEANS MARATHON

Are you looking for transport to Cape Town for the Two Oceans Marathon?

Cosnath has secured a special rate for runners going down to the Cape for the

race on Citiliner (Greyhound) Bus.

The cost is R1170.00 (R585.00 each way). The bus will depart on 01 April, 2015

at 15:00 from Johannesburg (Park Station) and will return on 05 April, 2015

(Cape Town Station),

If you are interested in booking, please phone Cosnath, before 20 March 2015

on 082 5650 311 to secure your seat.

ROAD

BOKSBURG ATHLETIC CLUB – TRAINING RUN/RACE CALENDAR DATE RACE DISTANCE TIME VENUE

MARCH

15 SUN TRAINING RUN 21 06:00 BOKSBURG STADIUM

21 Sat Om Die Dam 50/21/10/5 06:00 Hartbeespoort

22 Sun Bruce Fordyce Suikerbos 50/21/10 06:00 Suikerbos Nature Reserve

(This race has been cancelled)

22 Sun Jackie Gibson 42/21/5 06:00 Klipriviersberg Rec Centre

(Please note change of venue)

29 Sun TRAINING RUN 21 06:00 BOKSBURG STADIUM

APRIL

03 FRI GOOD FRIDAY CLUB RUN 32 05:30 BOKSBURG STADIUM

04 Sat Two Oceans Marathon 56/21 06:00 Cape Town

04 SAT EASTER SAT CLUB RUN 32 05:30 BOKSBURG STADIUM

05 SUN CAPTAIN’S RUN 21 05:30 BOKSBURG STADIUM

06 MON EASTER MON CLUB RUN 15 05:30 BOKSBURG STADIUM

12 Sun Birchwood Hotel 21/10/5 06:30 Birchwood Conference C

18 Sat Loskop 50 06:00 Middelburg

19 Sun Harcourts Alan Robb 32/15 06:30 Germiston Stadium

26 Sun SlowMag 50/42/21/10/5 06:30 Benoni Northerns

MAY

01 Fri Wally Hayward 42/21/10/5 06:30 Zwartkops High School

01 FRI JIMMY PERKINS LONG RUN 64 05:00 Boksburg Stadium

02 SAT COLGATE HELPERS RUN 15/32 06:30 Boksburg Stadium

03 SUN COLGATE 6/15/32 06:30 Boksburg Stadium

10 Sun Randburg Harriers 21/10/5 07:00 Randburg Sports Complex

10 SUN TRAINING RUN 25 06:00 Boksburg Stadium

17 Sun RAC 10 10 08:00 Old Parks – Club Champs

24 Sun Chairman’s Breakfast Run 10 07:00

31 Sun Comrades Marathon 86.3 05:30 City Hall – Durban

Steve’s Track

Everything is hail and hearty at the track. Tuesday night there

were 32 enthusiastic athletes all going for a P.B. So if you have

got nothing to do next Tuesday come down to the track and

prepare for a PB in this year’s Comrades. Training session starts

at 18:00.

Steve de Bod

RACE RESULTS (As per www.raceresults.co.za)

BESTMED TUKS (AGN) 21km – 21 FEBRUARY, 2015

Overall Finish

Position Surname Name Gender Age Time

464 Brewis Willie Male 44 01:52:47

625 Rampersadh Rashika Female 38 01:57:12

838 Rautenbach Collen Male 44 02:01:30

949 Swanepoel Yolanda Female 38 02:04:14

1748 McInnes Cathlene Female 02:24:29

2202 Du Preez Frik Male 56 02:52:01

GIFT OF THE GIVERS TOWNSHIP (CGA) 42km – 22 FEBRUARY, 2015

Overall Finish

Position Surname Name Gender Age Time

103 Mabote Tseko Male 46 03:24:51

110 Maisela Willie Male 63 03:26:18

159 Van Wyk JP Male 27 03:37:57

161 Tenza Benzi Male 46 03:38:24

180 Van Wyk Rita Female 51 03:42:11

458 Gwengo Nelson Male 44 04:17:51

810 Kumalo Joseph Male 60 04:55:03

906 Tshoaedi Clive Male 31 05:02:52

1034 Seotsanyane Rathabile Female 35 05:26:56

ACE (AGN) 10km - 28 FEBRUARY, 2015

Overall Finish

Position Surname Name Gender Age Time

26 Laycock Clive Male 71 00:40:30

326 Du Preez Frik Male 56 01:16:46

DELOITTE PRETORIA (AGN) 42km – 01 MARCH, 2015

Overall Finish

Position Surname Name Gender Age Time

39 Bester Nick Male 25 02:56:33

97 Benade George Male 52 03:14:57

170 Strydom Wynand Male 43 03:26:28

232 Oberholzer Rudolf Male 39 03:31:19

316 Maisela Willie Male 63 03:38:52

324 Van Der Spuy Derek Male 50 03:39:35

366 Bergonzi Eric Male 47 03:42:58

419 Van Wyk Rita Female 51 03:47:19

473 Retief Taryn Female 24 03:50:24

474 Mabote Tseko Male 46 03:50:28

476 Van Vollenhoven Nico Male 35 03:50:51

491 Delport JP Male 28 03:51:23

495 Matthysen Thinus Male 34 03:51:37

496 Aldum Ruan Male 33 03:51:38

556 Peebles Gregg Male 40 03:55:29

595 Ingram Bryan Male 37 03:57:51

659 Da Ascencao Frank Male 54 04:01:46

684 Moloi Thabo Male 37 04:03:22

764 Strydom Bronwyn Female 34 04:07:50

906 Matthysen Jolene Female 33 04:15:37

1013 Mogotsi Zacharia Male 53 04:21:39

1120 Bergonzi Edite Female 45 04:26:16

1149 Rampersadh Rashika Female 38 04:27:36

1381 Rautenbach Collen Male 44 04:35:35

1423 Robbertze Lindi Female 23 04:37:23

1424 Jordaan Shaun Male 40 04:37:23

1599 Navarria Michael Male 51 04:44:09

1914 Manchest Ian Male 56 04:55:21

1975 Best Liezel Female 41 04:57:28

2043 Nell Paul Magiel Male 35 05:01:49

2281 Pakati Ruth Female 49 05:24:38

DELOITTE PRETORIA (AGN) 21km – 01 MARCH, 2015

Overall Finish

Position Surname Name Gender Age Time

153 MacIver Kelly Male 32 01:45:41

249 Loxley Linda Female 51 01:53:39

460 Marucchi Leigh-Ann Female 44 02:02:39

475 Jones David Male 44 02:03:10

527 McNeil Tracy Female 28 02:05:04

730 Van Wyk Chris Male 59 02:11:57

880 Dawson Scott Male 47 02:16:01

1100 Page Norma Female 58 02:22:41

1102 Bateman Claire Female 40 02:22:52

1103 Cook Beverly Female 25 02:22:56

1104 Bown Tracy Female 38 02:22:56

1105 Olivant Lois Female 48 02:22:56

1106 Hall Glynnis Female 49 02:22:57

1479 Olivant Skye Female 26 02:34:50

1875 Du Preez Frik Male 56 02:55:20

RACE RESULTS (As per ChampionChip Africa)

DURBAN CITY MARATHON (KZN) – 01/03/2015

Surname Name Gender Time

Nhlengethwa Thandeka Female 5:54:54

CAPE GATE VAAL MARATHON (AVT) - 01/03/2015

Surname Name Gender Time

Burger Karel Male 2:51:31

Gibson Ryan Male 2:56:52

Laybourn Darrel Male 2:58:03

Makoro Josias Male 3:09:59

McBowles Wayne Male 3:10:25

Folscher Lindy-Lee Female 3:10:25

Van Der Linde Jan Male 3:41:39

Dries Jan Male 3:42:51

Mudau Vhonani Male 3:45:03

Sithole Michael Male 3:47:26

Gerhardt Brian Male 3:51:45

Chake Tebogo Male 3:54:48

Laybourn Susan Female 3:58:00

Truter Ben Male 3:58:12

Uys Bjorn Male 3:58:19

Kuyvenhoven Franz Male 3:58:22

Geyer Billy Male 3:58:22

Vermaak Jaap Male 4:01:03

Heath Jannie Male 4:01:07

Dalla-Venezia Fabio Male 4:16:04

Rodrigues Jose Male 4:17:00

Brewis Willie Male 4:20:23

Motseki Molefe Male 4:27:59

Botha Lizette Female 4:31:29

Khumalo Percy Male 4:31:29

Wridgway Carolyn Female 4:34:13

Tshoaedi Clive Male 4:37:40

Sibanyoni Muziwandile Male 4:39:23

Beukes Eunese Female 4:40:22

Jordaan Nardus Male 4:40:23

Oaker Eric Male 4:46:49

Montjoie Richard Male 4:51:21

Uys Steffan Male 4:51:38

Morrison Julie Female 4:53:10

Dercksen Andre Male 5:11:50

Van Den Berg Coenraad Male 5:15:46

WELL DONE TO ALL THE RUNNERS WELL DONE TO ALL THE RUNNERS WELL DONE TO ALL THE RUNNERS WELL DONE TO ALL THE RUNNERS WHOWHOWHOWHO QUALIFIED FOR COMRADES OVER THE QUALIFIED FOR COMRADES OVER THE QUALIFIED FOR COMRADES OVER THE QUALIFIED FOR COMRADES OVER THE WEEKENDWEEKENDWEEKENDWEEKEND,,,, ESPECIALLY THE NOVICES. YOU CAN BE PROUD OF YOUR RESULTSESPECIALLY THE NOVICES. YOU CAN BE PROUD OF YOUR RESULTSESPECIALLY THE NOVICES. YOU CAN BE PROUD OF YOUR RESULTSESPECIALLY THE NOVICES. YOU CAN BE PROUD OF YOUR RESULTS, , , , INCLUDING INCLUDING INCLUDING INCLUDING RICHARD MONTJOIERICHARD MONTJOIERICHARD MONTJOIERICHARD MONTJOIE WHO QUALIFIED TO RUNWHO QUALIFIED TO RUNWHO QUALIFIED TO RUNWHO QUALIFIED TO RUN THE COMRADES MARATHOTHE COMRADES MARATHOTHE COMRADES MARATHOTHE COMRADES MARATHON N N N AT THE VAAL MARATHONAT THE VAAL MARATHONAT THE VAAL MARATHONAT THE VAAL MARATHON! THIS WAS RICHARD’S! THIS WAS RICHARD’S! THIS WAS RICHARD’S! THIS WAS RICHARD’S FIRST MARATHON.FIRST MARATHON.FIRST MARATHON.FIRST MARATHON. RICHARD IS THE RICHARD IS THE RICHARD IS THE RICHARD IS THE SON OF PAST BAC MEMBSON OF PAST BAC MEMBSON OF PAST BAC MEMBSON OF PAST BAC MEMBERS, CHERYL AND GEOFERS, CHERYL AND GEOFERS, CHERYL AND GEOFERS, CHERYL AND GEOFF MONTJOIE. WEF MONTJOIE. WEF MONTJOIE. WEF MONTJOIE. WE WISH RICHARD ALL WISH RICHARD ALL WISH RICHARD ALL WISH RICHARD ALL THETHETHETHE BEST WITH HIS TRAINIBEST WITH HIS TRAINIBEST WITH HIS TRAINIBEST WITH HIS TRAINING!NG!NG!NG!

BOKSBURG ATHLETIC CLUB

AMILA BLITZ (TIME TRIAL) RESULTS – WEDNESDAY, MARCH 12, 2015

2km

1 Joshua Lombard (MAD) (Jnr) 07:34; 2 Calum Harvey (NC) (Jnr) 08:44; 3 Matthew Pienaar (NC)

(Jnr) 08:47; 4 Lauren Hoare (NC) 12:17; 5 Kelly MacIver (BOKS) 12:17; 6 Damon Stark (NC) 12:17;

7 Stephanie Pienaar (NC) 12:30; 8 Greg Pienaar (BOKS) 12:30; 9 Elizabeth Tshabalala (NC) 14:45; 10

Judy Kasselman (NC) 18:00; 11 Janine Kasselman (NC) 18:00.

4km

1. Donald Machamaite (MAD) 12:51; 2 Adam Meyer (Jnr) (BOKS) 16:33; 3 Michelle Meyer (BOKS)

16:37; 4 JP Delport (BOKS) 17:33; 5 Vhonani Mudau (BOKS) 17:43; 6 A.N. Other 18:29; 7 A.N. Other

18:44; 8 William Douglas (NC) 19:25; 9 Jaydene Hunkin (Jnr) (BOKS) 20:01; 10 Milton Bartholomew

(BOKS) 20:50; 11 Shannon Holl (BOKS) 21:03; 12 Mandi Dudula (BOKS) 21:37; 13 Leonard Kasselman

(NC) 21:42; 14 Mark Patterson (Discovery) 22:08; 15 Neil Fenton (BOKS) 22:19; 16 Eric Oaker

(BOKS) 22:32; 17 Sheree Rogers-Chapman (BOKS) 22:45; 18 Jenny Rogers (BOKS) 22:45; 19 Nadia

Rabim (BOKS) 22:46; 20 Lindi Robbertze (BOKS) 23:18; 21 Amanda Harvey (BOKS) 23:18; 22 Lee

Bavin (Edgemead) 23:38; 23 Dewald Heath (NC) 24:27; 24 Jade Albrecht (BOKS) 26:07; 25 Claire

Eiserman (Jnr) (BOKS) 26:30; 26 Luke Meyer (Jnr) (BOKS) 26:30; 27 Thandeka Nhlengethwa

(BOKS) 27:30; 28 Zinhle Soko (NC) 27:48; 29 Gavin Kingston (SP) 29:58; 30 Dirk Jansen (BOKS)

31:14; 31 A.N. Other 31:42.

8km

1. Samuel Mmbengeni (MAD) 28:02; 2 Theunis Holl (BOKS) 29:15; 3 David Lekana (Carlton Harriers)

32:38; 4 Rudolf Oberholzer (BOKS) 33:06; 5 Michael Kasselman (Jnr) (BOKS) 33:18; 6 Shaun Fish

(UJ) 33:22; 7 Vaughan van Appel (UJ) 33:59; 8 Gregg Peebles (BOKS) 34:12; 9 Byron Jones (BOKS)

34:18; 10 Jacques van Appel (NC) 35:03; 11 Jan van der Linde (BOKS) 35:10; 12 Thami Qulo (Lesedi)

36:44; 13 Jannie Heath (BOKS) 38:42; 14 Michael Navarria (BOKS) 38:42; 15 Lucky Sosiba (NC)

39:24; 16 Ian Manchest (BOKS) 44:00.

Nick Bester Nick Bester Nick Bester Nick Bester ---- 1st BAC man 1st BAC man 1st BAC man 1st BAC man home in the Deloitte's home in the Deloitte's home in the Deloitte's home in the Deloitte's

Marathon on 1 March 2015Marathon on 1 March 2015Marathon on 1 March 2015Marathon on 1 March 2015

MEMBERS, JOIN US AT THE TIME TRIAL EVERY WEDNESDAY NIGHT AT 18:00 AT THE PARK

OPPOSITE THE BOKSBURG CITY STADIUM.

RUN AT YOUR OWN PACE!

TWO WEEKS TO IRONMAN SA

With just 2 weeks to go to Ironman SA I bet you asking those same questions....have I done enough mileage? What do

I pack? Will it be cold? I just need to get through the swim...! Trying to squeeze the last sessions in.

The good news is the training is DONE. What you do now will make no difference on RACE DAY. The best advice

now is to tick over slowly, cut the mileage slightly, remain injury free, REST and increase the VIT C levels. You should

have used your nutrition during training as a trial run and should be planning your transition bags.:-) WHAT TO

PACK? Here is a brief checklist for your IRONMAN Transition Bags.

Pre race Bag : Pre race drink and / gel. Swimming kit is on. Make sure you have lubricated all parts of the skin open

to the sea water as these are risks of chaffing and bluebottle/jelly stings ie neck,hands,feet,underarms. Swimming

goggles. Swimming Cap. Wetsuit. Chip is securely fitted around your LEFT ankle. Make sure your computer,nutrition

& bottles are on the bike. No flats. Ensure all necessary bike tools and extras are secure on the bike. Nothing flapping.

You are in the correct gear. Kms on zero. Compression wear optional will be under wetsuit. Cannot be put on once

you are wet. Safety pins. Race number on race belt preferably on or in T1.

T1 Bag : Small bottle of carb/protein drink to wet the tongue after swim. Bike kit - helmet, shoes (may already be on

bike), baby powder in the shoes to absorb moisture. Towel. If already in KIT otherwise change into preferable cycling

gear, sunglasses, sunblock. Incase its cold a light long sleeve cycling top/raincoat that can be stored easily on the

bike. Socks if necessary. Cycling gloves optional. Race number to the back of you on race belt. Elastic bands for shoes

and clothe storage.

T2 Bag : Protein drink for transition. Towel. Running shoes with powder in, dry socks if necessary, if in KIT

otherwise change into preferable running clothes. If you are fortunate and have extra sunglasses, sometimes you may

want to change due to the change of light and dirt (sea air), hat/visor, additional nutrition, race number to the front.

Running watch.

Special needs BIKE : An extra tube or 2, extra special nutrition. Old long sleeve top (incase of cold) bearing in

mind you dont get these bags back.

Special needs RUN : Extra special nutrition, old socks if necessary, warm top if you expect to be running late into

the evening and weather changes.

HAPPY PACKING! :-)

MULTI MULTI MULTI MULTI ---- SPORTSPORTSPORTSPORT

CROSS COUNTRY

The following League Fixtures, CGA Champs, SA Champs and general information has been received from

CGA:

Date League Club/Body Venue 28 March IAAF World XC Champs IAAF Guiyang, China

02 May No. 1 RAC Delta Park

09 May No. 2 Kagiso Kagiso Sports Complex

16 May No. 3 Tembisa/Elim Tembisa

Clinic

06 June No. 4 Sports Interchange Chris Hani Sports

Complex, Orange Farm

20 June No. 5 Daveyton Hearts Daveyton

04 July No. 6 Protea Guineas Westonaria Sports

Complex

18 July No. 7 Take It Easy Thokoza Park

01 August No. 8 Alberton Alberton Dam

15 August CGA Champs CGA Boksburg Stadium

29 August CGA (Open) Club CGA TBA

Challenge

12 September SA Champs ASA Mpumalanga

“T H E “T H E “T H E “T H E F I N I S H L IF I N I S H L IF I N I S H L IF I N I S H L I N E”N E”N E”N E” Join us for a drink in The FinJoin us for a drink in The FinJoin us for a drink in The FinJoin us for a drink in The Finish Line Pub after time trial.ish Line Pub after time trial.ish Line Pub after time trial.ish Line Pub after time trial. The Snowball Draw will take place every week. A The Snowball Draw will take place every week. A The Snowball Draw will take place every week. A The Snowball Draw will take place every week. A member’s name is drawn from the member list. If that member’s name is drawn from the member list. If that member’s name is drawn from the member list. If that member’s name is drawn from the member list. If that member is not present in the pub that night, a second member is not present in the pub that night, a second member is not present in the pub that night, a second member is not present in the pub that night, a second draw takes pldraw takes pldraw takes pldraw takes place. ace. ace. ace. If you are present, you will win whatever money is in the Snowball “If you are present, you will win whatever money is in the Snowball “If you are present, you will win whatever money is in the Snowball “If you are present, you will win whatever money is in the Snowball “kittykittykittykitty”. Currently ”. Currently ”. Currently ”. Currently the value of the Snowball is the value of the Snowball is the value of the Snowball is the value of the Snowball is R360. R360. R360. R360. This amount “snowballs” / grows every week that This amount “snowballs” / grows every week that This amount “snowballs” / grows every week that This amount “snowballs” / grows every week that the money is not won. In the past, members have won thousands so join us for youthe money is not won. In the past, members have won thousands so join us for youthe money is not won. In the past, members have won thousands so join us for youthe money is not won. In the past, members have won thousands so join us for your r r r chance to win!chance to win!chance to win!chance to win!

SOCIAL

This Wednesday, Christopher Nhlapo and Joey Louwrens’s names were drawn. This Wednesday, Christopher Nhlapo and Joey Louwrens’s names were drawn. This Wednesday, Christopher Nhlapo and Joey Louwrens’s names were drawn. This Wednesday, Christopher Nhlapo and Joey Louwrens’s names were drawn. Unfortunately they weren’t in the pub and therefore didn’t win. Better luck next time! Unfortunately they weren’t in the pub and therefore didn’t win. Better luck next time! Unfortunately they weren’t in the pub and therefore didn’t win. Better luck next time! Unfortunately they weren’t in the pub and therefore didn’t win. Better luck next time!

TRAINING TIPS & ADVICE

THE MOST COMMON RUNNING INJURIES

The four most common running injuries include runners knee,the ilio-tibial band friction syndrome,plantar fasciitis and

the Osgood Schlatter Syndrome.,

The term runner’s knee was first coined by Dr George Sheehan in the early 1970's to describe a running injury that

produces a set of very specific and characteristic symptoms:

*Pain is localised around the kneecap.

*Pain first occurs during running and does not result from external trauma.

*The pain usually comes on a predictable distance.

*It becomes gradually worse, but is exacerbated by very long races.

*Walking up or down steps causes discomfort as does squatting on the haunches.

*Sitting with the knee bent for any length of time causes discomfort. This is called the "movie sign “because patients

with this injury soon learn to choose aisle seats at the movies, so they can periodically stretch their knees, thereby

relieving the pain.

*The conventional medical approach to sporting injuries - cortisone injections into the painful area - never provides a

permanent cure in this, as in most running injuries.

Factors associated with this injury are as follows:

Shoes : The most important additional factor associated with this injury is inappropriately soft running shoes that fail to

control pronation adequately and which may have collapsed to the inside.

Training errors and training surfaces: Other likely factors include training too far, too hard and too soon, always running

on the same side of the cambered road, interval training and racing too often. Note that this injury is more likely to

occur on the leg nearest to the middle of the road, as it is that foot that needs to pronate more to compensate for the

road camber.

Hereditary factors: The most important hereditary factor causing the ankle to pronate excessively in runners with this

injury,is a pair of hypermobile feet.In addition there may be other abnormalities that cause the knee cap to drift

inwards during the stance phase of running, and these include an abnormal inward twist in the large thigh bone, the

femur. These abnormalities can be measured as a Q angle at the knee. Runners with a Q angle greater than 65deg

are at significantly increased risk of developing runner’s knee. The treatment if runner’s knee must be aimed at

correcting the biomechanical factors causing it. If the biomechanical cause is not corrected the kneecap will continue

to be pulled out of alignment with each running stride and this will successfully defeat all medical efforts that aim

simply at treating the painful area on the kneecap. The principal aim of treatment in this injury must be to reduce

excessive ankle pronation during running. This is achieved by running in those shoes that limit ankle pronation and if

this fails, to have a custom built orthotic (support arch) made. Using this simple approach 68% of runners with this

injury are often cured in four weeks.

Other less essential methods of treatment include calf muscle stretching and correcting any possible muscle

strength/flexibility imbalance between the quadriceps and hamstrings. The role of muscle imbalance in this injury has

not yet been established, but runners with this injury show reduced endurance of the quadriceps.

Treatment : The first aid treatment of runners knee is to apply ice to the sore area for 20 minutes twice daily.

Cortisone injections into the knee joint, although should try to be avoided at all costs as they do not reach the

site of the injury

Runners with this injury who fail to improve within about a month must realize that this is because the shoes

and orthotics that they are using have failed to control their ankle pronation sufficiently and further correction

is necessary.

"Health is something the runner goes through on his way to fitness. A way station he hardly notices in pursuit of the 20

or 30% of his capacity that lies untouched. And health, therefore, is what he risks in training to do his best." ~ Dr

George Sheehan

HAPPY BIRTHDAY TO OUR MEMBERS

WHO CELEBRATE THEIR BIRTHDAYS

THIS COMING WEEK:

Juan Brits (13th), Chinique Joubert (13th),

Lucas Pretorius (13th), Tiaan Steenkamp (14th), Mauritz Lottering

(15th), Claudia Rabim (15th), Nyelete Mtanyelwa (16th), Tyan Barends

(17th), Motumi Mohoto (17th), Johannes Aldum (18th), Theunis Holl

(19th), Japie Vermaak (19th), David Gumede (20th) and Rita van Wyk

(20th)

REPORT BACKREPORT BACKREPORT BACKREPORT BACK TTTThe club recently hosted the second talk in its Comrades Marathon series. Clynton van he club recently hosted the second talk in its Comrades Marathon series. Clynton van he club recently hosted the second talk in its Comrades Marathon series. Clynton van he club recently hosted the second talk in its Comrades Marathon series. Clynton van Sittert, a biokineticist who has twice run the Comrades Marathon, gave an informative talk Sittert, a biokineticist who has twice run the Comrades Marathon, gave an informative talk Sittert, a biokineticist who has twice run the Comrades Marathon, gave an informative talk Sittert, a biokineticist who has twice run the Comrades Marathon, gave an informative talk on the mechanics of running, exercises to do to strengthen specific muscle groupon the mechanics of running, exercises to do to strengthen specific muscle groupon the mechanics of running, exercises to do to strengthen specific muscle groupon the mechanics of running, exercises to do to strengthen specific muscle groups, and s, and s, and s, and how to achieve running economy. As a Bill Rowan backhow to achieve running economy. As a Bill Rowan backhow to achieve running economy. As a Bill Rowan backhow to achieve running economy. As a Bill Rowan back----totototo----back medal recipient, he also back medal recipient, he also back medal recipient, he also back medal recipient, he also gave some excellent race day tips that even the most experienced Comrades runners in gave some excellent race day tips that even the most experienced Comrades runners in gave some excellent race day tips that even the most experienced Comrades runners in gave some excellent race day tips that even the most experienced Comrades runners in the room learnt from!the room learnt from!the room learnt from!the room learnt from! Thank you to Clynton for sharing his knowledge and adviThank you to Clynton for sharing his knowledge and adviThank you to Clynton for sharing his knowledge and adviThank you to Clynton for sharing his knowledge and advice so freely, and to Sportsmance so freely, and to Sportsmance so freely, and to Sportsmance so freely, and to Sportsman’’’’s s s s Warehouse, East Rand Value Mall, who always host these talks, so warmly.Warehouse, East Rand Value Mall, who always host these talks, so warmly.Warehouse, East Rand Value Mall, who always host these talks, so warmly.Warehouse, East Rand Value Mall, who always host these talks, so warmly. Watch the Snippets for details of future talks.Watch the Snippets for details of future talks.Watch the Snippets for details of future talks.Watch the Snippets for details of future talks.

This newsletter, written almost 38 years; ago, makes for interesting reading. In those

days, the newsletter only issued once a month. It was typed up by the club secretary

and it was handed out to members at the time trial – the Bloodhill Blitz.

What’s impressive to note is that 42% of the club’s Comrades Marathon finishers that

year, achieved a silver medal!

B O K S B U R G A T H L E T I C C L U B

July, 1977

News Letter :

Comrades is over for this year and for those of you who don’t know it, we had 27 B.A.C.

entries and 24 finishes which we of Boksburg Athletic Club can be very proud of. Out of

24 runners, we had ten Silver Medalists i.e. they finished under 7-1/2 hours. Well done

all of you.

Our Comrades Dinner Dance on the 14th June at the Kingfisher, was a great success. May we

thank those of you who came and supported the Club and, to all of you who gave to our

‘Spot Dance Donation”. These proceeds are for the first four Boksburg Athletic Club

runners home in the ‘Golden Reef” Marathon on the 5th September, who will be sent down by

the Club to run in the Durban Athletic Club 42 km Marathon on the 9th October.

Unfortunately, the Spot Dance for that evening was not held, but all the prizes have been

kept and, will be handed out at our next social event.

Comrades runners who were not at the Dance and thus did not receive their B.A.C. 1977 Beer

Mug, please call at 2 Joel Avenue, Farrar Park, Boksburg any Monday evening to collect it.

Bloodhill Blitz :

Every Wednesday evening at 5-45 p.m., we hold the Bloodhill Blitz 5 miler starting at

Prince George Park. This is for all runners, juniors and seniors and it enables you to

meet other members of the club.

Prince George Park Social Club :

The above club is now open and the entrance fee and membership fee for the rest of 1977 is

R17-50. You need only join this club if you wish to make use of the Bar and club

facilities.

Cross Country :

Attached is a fixture list of forthcoming events and as you will see, there is a cross

country run almost every weekend. The Committee is trying to get teams organized to run

these events to please, if you are interested please contact Cecil Gore, Vito Lolli or

Tommy Malone or give us your name and where we can contact you at the Bloodhill Blitz.

BOKSBURG ATHLETIC CLUBBOKSBURG ATHLETIC CLUBBOKSBURG ATHLETIC CLUBBOKSBURG ATHLETIC CLUB Celebrating 40 YCelebrating 40 YCelebrating 40 YCelebrating 40 Yearsearsearsears

1975 1975 1975 1975 ---- 2015201520152015

NB: The Cross Country Promotion Relegation is being held on the 16th July at Marists,

Linmeyer at 1.30 p.m. We would like every member possible Junior and Senior to run in

order to help us win this event and so stop us from being relegated from ‘A’ League to ‘B’

League.

At present, we are lying last in the ‘A’ League and we therefore, have to run against the

top club in the ‘B’ League for this event. Should they beat us then we will be relegated

…….

General :

Have you ever thought about how a club is run and what in involves. There is only one

word needed to explain it ‘SUPPORT’ and, that we find B.A.C., gets very little of from its

members.

The Committee is open to your suggestions and any help that is offered and, the club can

only grow in strength by all the members participating in club events, both socially and

sporting. Remember these are arranged and organized for you the club member and, we find

it rather disheartening when events are not ‘supported’.

We are the 4th largest club of registered runners in the Southern Transvaal, but from the

turnouts we have been getting for our cross country and relays, one would not think so.

One way you can help the club is by signing on new members you are interested in

athletics.

Let us all help to put B.A.C. on the map. Let us be proud to be members of a club that

people will talk about. Let us show them that we too have athletes that can be among the

top runners of our country and the only way to do this is to give your club YOUR SUPPORT>

Marathon Captain.

MEMBER PROFILEMEMBER PROFILEMEMBER PROFILEMEMBER PROFILE

Thandeka Nomfundo Nhlengethwa

Thandeka is a new member to the club, having joined in January 2015.

Welcome Thandeka! We wish you many happy and successful kilometres running in

Boksburg Athletic Club colours!

Here, Thandeka tells us a little bit more about herself:

My marital status: Divorced

Children: A set of twin boys

Family pets: None

Occupation: Project Analyst, so I do a bit of Project Management, Business Analysis & Change

Management work.

I have been a member of Boksburg Athletic Club since: January 2015

I started running because: It has always been a dream of mine to run the Comrades Marathon, and I just

figure that at age 31 it should be one of those goals I achieve.

The first race I participated in was: Johnson Crane – 21.1 Km on the 25th

Jan 2015

The person who has had the biggest influence on my running career so far is: Mashudu Mmbengeni

The running achievement I am most proud of is:

My PB’s for these distances are:

4km time trial: 27:30

21.1km: 02:56:46

42.2Km: 05:54:54

My running goals for 2015 are: To qualify for and complete my first Comrades Marathon.

My long-term running goals are: To run several Comrade Marathons in my lifetime, and then hopefully one

day run with my sons – even if it is just one of them that joins me.

The best piece of running advice I’ve received is: Not to compete with anyone but myself in a race. I

should never judge other runners by their age or appearance. I should just run my own race at my own pace.

Doing my best at all times.

I train with: Steve on the Track on Tuesdays. Mashudu Mmbengeni on other days. I have now also started

running with the FALCON CREST FLYERS in the mornings.

My biggest supporter is: All my family really (My dad & my siblings)

My favourite drink is: A cold glass of grape or apple juice.

My favourite TV programme or movie is: TV Shows = Gotham & Glee

My favourite book or author is: So you’re in charge. Now What? By Tony Cross & Douglas Kruger

I cannot live without: God, Google & Woolworths

When I am not running, I……: Play & spend time with my kids.

My fellow club mates probably don’t know that I………. have a total of seven siblings.

STAY CONNECTED

Facebook

Join the Boksburg Athletic Club

Facebook page to keep up to date with the club’s happenings.

WhatsApp

The club also has a Boksburg Athletic Club group on WhatsApp. It’s used to

keep you in touch with race, training run and social events news. To join, please

send Bob Harvey (083 261 5094) an sms and he will add you.

The Snippets

Do you have any stories, news, results etc that you would like to share with the

rest of our members? If so, please fax or email them to the club.

Email: boksac@iburst.co.za

Fax no.: 011 9174605