1. No category

Newsletter 9-2015
11March 2015
Remember to
us on Facebook under Magnolia Road Runners:
https://www.facebook.com/groups/6723843196/
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
1
Contents
1. Important Notices
2. Weekend training sessions
3. Welcome to new members
4. Birthdays
5. Club tent at races
6. Club activities in the coming weeks/month
7. Race results
8. Thank you
9. Road races
10. News corner
11. Useful links
12. Race reports& photo corner
13. Pink Drive
14. CSIR Invitational Time Trial
15. Two Oceans
16. Skukuza entries
17. Loskop trip & Accommodation
18. Training programs
19. Internet articles
1. Important Notices
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
2nd Adult (family)
Junior (under 18)
R370
Senior under 22
R160
R320
G.Grand Master (70+)
R250
Social member (no AGN
race number)
R200
R80
Friend of Magnolia
(belongs to another
club)
R200
Running vests - Running vests are only available at Run-A-Way Sport in Lynnwood.
Vests have been ordered as some sizes ran out of stock – will notify when available.
1.2
RACE CANCELLED!! Sunward Fordyce 50km, 21km, 10km 22 March 2015 Kareekloof Suikerbosrand
Nature Reserve.
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 – Confirmed. 15-45km. More details to follow.
2
2. Weekend training sessions
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 Intelligent College.
All runners from all clubs and different strengths are welcome to join us.
Please contact Colin Billau at cbillau@ford.com or 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.com for 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.
3
3. Welcome to new members
We would like to WELCOME all the new members who joined Magnolia in 2015!
Leslie Linström, Jacque Homan, Gerhard van Staden, Annie Bredell, Natasha Louw,
Stuart Andrews, Ruaan Vorster.
Welco
e !!!!
4. Birthdays
Marthinus
Werner
Stefan
Charlotte
Natasha
Tinus
Rudolf
Wayne
Johan
Deon
Cristoph Clifford
Antonie
Maria
Jeanne-Mari
Jaco
Marinda
Bekker
Lewies
Müller
Müller
Louw
Havinga
Van Wyk
Katzin
Myburgh
Verster
Sibanyoni
Bam
Theron
Gauldie
Engelbrecht
Marais
18
18
19
20
25
25
26
28
28
28
29
30
30
30
31
31
March
March
March
March
March
March
March
March
March
March
March
March
March
March
March
March
5. Club tent at races
The next club tent will be at the Pretoria Bobbies race on Saturday 2015-03-14.
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.
4
6. Club activities in the coming weeks/month
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 15 Mar 6:00
Wed 18 Mar 18:00
Sun 22 Mar 6:00
Sun 29 Mar 6:00
Club run with car support by Paul Hundermark
CSIR Invitational Time Trial
Club run with car support by Brandon
Club run with car support by Henry and Mishelene
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.
7. Race results
Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results:
cbillau@ford.com
1.
Find attached the supporting documents of how the league logs work.
2.
Some Magnolia statistics from the Deloitte Marathon:
Deloitte 42 km race
Stats
2015
2012
Youngest
26
24
Oldest
62
80
Average age
39.2
42.1
20-30
8
14.29%
8
14.55%
30-40
22
39.29%
17
30.91%
40-50
17
30.36%
15
27.27%
50-60
7
12.50%
11
20.00%
60+
2
3.57%
4
7.27%
%
%
100.00%
100.00%
Male
35
62.50%
40
72.73%
Female
21
37.50%
15
27.27%
100%
Tot Finishers Magnolia
56
100.00%
55
5
8. Thank you




Bianca and Glen Frost for the gazebo support at the Sunrise Monster race on Saturday.
Rudolf van Wyk for doing the Sunday run.
Kenny Erasmus assisting with Sunday run.
Steven Vienings for his kind donation of beers and water for the club.
9. Road races



Date
Sat
14
Mar
Sat
21
Mar
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:
Race
Pta Bobbies
W/Boom Junction
3 in 1
Right to Run
Distance
(km)
Cost
Time
(W/R)
5km
10km
21km
R30
R50
R70
5:50
5:40
5:30
5km
10km
21km
R30
R50
R60
7:00
7:00
7:00
Venue
W/Boom
Junction Shp
Cntr
Sunnypark
Mall
Cate
gory
RR & W
RR & W
Entries
Run-A-way
Sport/
The Sweat
Shop/Wond
erboom
Junction
www.entryti
me.co.za
Cross
Trainer@
Sunnypark/
Sportscene
6
Wed
25
Mar
Diamond Run
Night Race
5km
10km
R40
R50
18:30
18:30
Weskoppies
RR & W
Sat
28
Mar
Denel Road Race
5km
10km
21km
R30
R50
R70
6:10
6:00
6:00
Denel Irene
Campus
RR & W
Sun
29
Mar
Kosmosdal Fun
Run
5km
8km
R36
R57
6:30
6:30
Kosmosdal
Checkers
Shopping Ctr
RR & W
@
Sunnypark
www.entryti
me.co.za
Run-A-way
Sport/
The Sweat
Shop/
Running
Inn/The
Runner’s
Store
www.entryti
me.co.za
Run-A-way
Sport/
The Sweat
Shop/
Running
Inn/The
Runner’s
Store
www.entryti
me.co.za
The Sweat
Shop/www.
entrytime.co
.za
Flyers for upcoming races:
Download this cool running app, Nedbank Runner’s guide,
for your Android smartphone to view all upcoming races in your
area:
For detailed flyers for upcoming races visit www.raceresults.co.za/flyers.php as well as
http://www.runnersguide.co.za/
7
Out of town races:

Louis Massyn Ultra Marathon & MTB Ventersburg (RR 10km, 21km,42.2km, 50km) and (MTB 20km,
45km) 14 March 2015 www.goudveldmultisport.co.za

Old Mutual Om die Dam 50km, 21km, 10km, 5km Saturday 21 March 2015 Hartebeespoort
www.omdiedamultra.co.za

Sunward Fordyce 50km, 21km, 10km 22 March 2015 KareekloofSuikerbosrand Nature Reserve
http://www.sunwardac.co.za/suikerbosrandflyer2015.pdf (Race has been cancelled)

Longtom Marathon 21.1km, 42,2km and 55kmSabie 28 March 2015
http://www.runnersguide.co.za/Calendar/RacesInSa/Details.aspx?RaceNo=1500038291

Vaal Eden Rhino Challenge, Parys 28-29 March 2015, 5km,10km,14km and 25km trail runs.
http://domerunners.vdome.co.za/vaal-eden-rhino-challenge-sa-entries/
10. News corner
2015 Comrades entry list
Find attached a list of all the Magnolia members who entered for the 2015 Comrades.
11. Useful links
www.raceresults.co.zafor the latest race pamphletsand 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.comTekkie review
www.sportsinjuryclinic.net/symptom-checkerBy clicking where it hurts then ticking which symptoms most
apply to you we can give you an indication of what injuries may apply.
8
12. Race reports& photo corner
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
Some of our Magnolia Members ran in Marakele this weekend. Here are some pics they shared:
Game rangers getting ready for the race
Lamp for camping……. & Magnolia gazebo’s at Marakele
On of the most beautiful marathons.
Judas Ntuli - 3rd Veteran and 5th male (42km)
Jerry - 10th male (42km)
Ronald Lagerwall – 2nd Master (42km)
Ina Lagerwall – 1st Master (21km)
Marinda Marais – 1st Veteran (21km)
Melinda Smal – 8th Female (42km)
Prize winners from Magnolia and Overkruin
9
Camping is tiring….. vice club captain Charl Crouse sleeeeeeping after the Marakele race …..
With Freddie du Plessis, Ina Lagerwall & Dave Wallace under Magnolia Gazebo
10
Congratulations to Andre Kok (Kokkie) who got his permanent number on the Kosmos 3 in 1!
11
13. Pink Drive
WEDNESDAY, 11 MARCH 2015
PARKVIEW BARNYARD THEATRE
DOORS OPEN 18:30 / SHOW BEGINS 20:00
COST - R150
(CASH BAR - NO OWN DRINKS ALLOWED)
PLEASE BOOK TABLES OF 10
or
INDIVIDUAL SEATS ALSO WELCOME
INVITE FRIENDS AND FAMILY FOR A FUN EVENING OF
MUSIC & DANCING FOR A GREAT CAUSE
*Show details attached
CONTACT: KATHY CILLIé
TEL: 083 415 4512
kathycillie@gmail.com
14. CSIR Invitational Time Trial
Your club is hereby invited to join us on 18th March 2015 at the CSIR Recreational grounds to run our Invitational Time Trial. This
event serves to give recognition to the hard working athletes in clubs all around Pretoria and to test and reward them in an inter-club
competition. All members are welcome to join us in a fun filled evening, with loads of spot prizes & free-bees.
The time trial will start at the ‘Lapa’ area and will be run over a 9.8km distance.
Enter 15 runners or more of your club to compete for the Club trophy. The club with the fastest average time over the route will win this
trophy. This does not necessarily mean that we want your fastest club runners to compete, but the normal spectrum of fast and slow,
old and young and big and small.
The time trial and category events will be run together and thereafter (at about 19h00) price giving will take place.
Herewith the categories:
1. Time Trial Run (15 or more per club)
12
2. Male - 39 years and younger
3. Female - 39 years and younger
4. Male - 40 years and older
5. Male - 40 years and older
6. Male - 60 years and older
7. Female - 55 years and older
8. Male walkers
9. Female walkers
EVERYBODY STARTS @ 18H00
All athletes must be a member of your club
All competitors must run in your club colours
There is also an Individual Group category where non Club individuals can enter a team of 15 or more
In order for us to make the necessary arrangements we request the following information from you, not to reach us later than
16th March 2015:
1. An entry list of up to five runners per category
2. List of runners that will run in the time trial – Name, Surname & ID number
3. List of your members that will attend the price giving and dinner
What to look forward to:
Fresh schwarmas available at R50.00 each
Bring own glasses and drinks for an after run thirst quencher
High value spot prizes from our sponsors!
Category winners will receive their unique winning trophies on the evening
Please do not regard this invitation as a replacement of your our own time trial activities for that week or day.
We hope to see as many as possible of your club runners and to enjoy with us a day to remember at our 14th CSIR invitational time
trial race event.
Thank you,
Johan Uys
CSIR RUNNING CLUB COMMITTEE
082 5685 784 or johan@aardstay.com
Please indicate to CSIR by 16th March whether you would be interested in participating.
15. Two Oceans
Available!!!!! Two Oceans 21km/2 Flights/Accommodation in the Panorama Guest House in Newlands.
1 Kulula return ticket 2-6 April
1 Mango return ticket 2-6 April
Panorama Guesthouse Accommodation (deposit of R900 paid already)
Rental car included with booking.
Anyone interested please contact Michelle Smith michellesm@mcmotor.co.za or 084 356 3343
16. Skukuza Entries
13
If there is anyone with a Skukuza 21km entry who is not able to run it anymore please contact Marichen
Mortimer 083 677 6677.
17. Loskop Trip & Accomodation
1. 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.
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 Account
number 012 187 429.
Space is limited so please contact me as soon as possible. I have already had a number of requests
Thanks
Janeen
2. 2015 Loskop Marathon Trip
Price R460 pp
Price includes: Return bus trip to Middelburg, drop athletes at start and take supporters to finish at Loskop
Dam. Return to Pretoria.
Depart Saturday 18 April 2015 at 03:30. Return at 17:00 in Pretoria
Departure from Atterbury Pick n Pay Hypermarket, Pretoria or Kempton Park
Subject to a minimum of 28 persons
Contact us today to book Cell phone number: 082 375 6174 E-mail: info@tripsntours.co.za
18. Training Programmes
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
19. Internet Articles
Plantar fasciitis is the most common cause of heel pain in runners, eventually affecting 10 percent of the running
community (1).
While running, the plantar fascia works with the Achilles tendon to store and return energy. Because of its powerful
attachment to the base of the toe, the plantar fascia stabilizes the inner forefoot as forces peak during pushoff. Unlike
bone spurs and stress fractures of the heel, plantar fasciitis tends to produce pain during the pushoff phase while running,
not during initial contact.
A simple way to tell if you have plantar fasciitis versus a heel spur/stress fracture is to walk on your toes: heel spurs and
heel stress fractures feel better while you walk on your toes, while plantar fasciitis typically produces more discomfort
when you shift your weight onto your toes.
Read more at http://running.competitor.com/2014/06/photos/new-techniques-treating-plantarfasciitis_96398#YxftwWzcDkJ5t4Ti.99
15
16