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Newsletter 8-2015
4 March 2015
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to
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under
Magnolia
Road
Runners:
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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
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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. Two Oceans entries
15. Loskop – Magnolia site bookings
16. Training programs
17. 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
Old Mutual Two Oceans Marathon DEADLINE: Please note that 4 March 2015 is the FINAL
deadline to submit your Ultra Marathon qualifying times and the FINAL date to facilitate a substitution
entry for the 56/21km or Trail runs. It is also the deadline for the Runner’s Village.
1.4
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.
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1.5
Next league race – 7 March 2015 Medihelp Sunrise Monster
1.6
Magnolia Long run – Sunday 26 April 2015 – Confirmed. 15-45km. More details to follow.
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.
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3. Welcome to new members
Names to be published again in next week’s newsletter
4. Birthdays
We apologise for omitting Brian Tomlin’s birthday on 16 Feb. Hope you had a wonderful 72nd birthday and many more
to come.
Brian
Jan
Lisa
Dirk
Mackie
Jasper
Bianca
Elvira
Tobie
Ronald
Joseph
Renee
Magdeline
Susan Diane
Liza
Erin
Sonja
Samuel
Tomlin
De Waal
McLaughlin
Claassens
Makitla
Theron
Van der Westhuysen
Martin
Reyneke
Moretele
Ditle
Nienaber
Stone
Morgan
Pietersen
Cotton
Du Plessis
Van Dyk
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5
5
6
6
6
9
10
10
11
12
12
12
14
14
16
16
17
Feb
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
Mar
5. Club tent at races
The next club tent will be at Sunrise Monster race on Saturday 2015-03-07.
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.
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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 8 Mar 6:00
Sun 15 Mar 6:00
Club run with car support by Rudolf van Wyk
Club run with car support by Paul Hundermark
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.Colin : cbillau@ford.com
Find attached the Bronkhorstspruit league logs.
8. Thank you


Dirk Olivier & son for the gazebo support at the Deloittes race on Sunday.
Colin Billau for the article below.
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9. Road races



Date
Sat 7
Mar
Sat
14
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
Medihelp Sunrise
Monster
Pta Bobbies
W/Boom Junction
3 in 1
Distance
(km)
Cost
Time
(W/R)
5km
10km
32km
R40
R70
R90
6:40
6:30
6:00
5km
10km
21km
R30
R50
R70
5:50
5:40
5:30
Sat
21
Mar
Right to Run
5km
10km
21km
R30
R50
R60
7:00
7:00
7:00
Wed
25
Mar
Diamond Run
Night Race
5km
10km
R40
R50
18:30
18:30
Denel Road Race
5km
10km
21km
Sat
28
Mar
6:10
6:00
6:00
Venue
Harlequins
Club
Groenkloof
W/Boom
Junction Shp
Cntr
Cate
gory
League
RR & W
RR & W
Sunnypark
Mall
RR & W
Weskoppies
RR & W
Denel Irene
Campus
RR & W
Entries
Run-A-way
Sport/
The Sweat
Shop/
Running Inn
www.entryti
me.co.za
Run-A-way
Sport/
The Sweat
Shop/Wond
erboom
Junction
www.entryti
me.co.za
Cross
Trainer@
Sunnypark/
Sportscene
@
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
6
Inn/The
Runner’s
Store
www.entryti
me.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/
Out of town races:

KumbaMarakele Marathon & Half Marathon, Marakele National Park, Saturday 7 March 2015
http://www.runnersworld.co.za/event/kumba-marakele-marathon-half-marathon-2/
Entries available on http://racetime.co.za/EntryForm.asp?EventID=KM0001

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
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
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
RUNeasy Running Form Clinic
Healthy Running Starts Here!
RUNeasy Running Clinic is a running form clinic focused on preventing injury, improving running efficiency and
boosting performance.
Presented as a full day workshop at Groenkloof Nature Reserve, you will get all the knowledge, drills and
techniques needed to transform your running. Perfect for beginners and seasoned runners, our evidence-based
approach is presented in a series of theoretical lectures, with practical demonstrations of all drills and techniques to
make sure you start seeing results immediately.
We book a maximum of 16-20 people per workshop to ensure quality one-on-one training time. Included in the price
of R895 pp is a delicious lunch, snacks, goodie bag, tea and coffee.
The next Clinic will be presented on Saturday 25 April 2015, at Groenkloof Nature Reserve. For more information go
to runningclinic.co.za and to register email us at info@runningclinic.co.za and we will send you a registration form.
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
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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.
12. Race reports& photo corner
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
First Veteran on the Kroonstad 21.1km. Congratulations Jaco de Jager!!!
Congratulations to Annerie Kruger who came first in the Women Open category in the Deloitte
Pretoria 21 km run on Sunday 1 March 2015.
Some of our Magnolia members taking part in the Vaal Cape Gate Marathon.
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Magnolia Members taking part in the Deloitte’s Race on Sunday:
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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. Two Oceans Entries
If anyone has a 56km Two Oceans entry and they are unable to run it please contact Karin Klue
0128425832 Karin.Klue@transnet.net who is in need of an entry.
Anyone interested in substituting their 56km Two Oceans entry can also contact Virgulle Steenkamp
virgulle.steenkamp@censeo.co.za
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Anyone interested in substituting a 56km Two Oceans entry for a 21km entry can contact
martelize.smit@gmail.com
Another person looking for any Two Oceans Marathon Entries for Ultra and Half. If anyone in the club isn’t
running anymore please contact Marvin marvinhorkins@gmail.com
Alexia Fernough is also looking for any Two Oceans entry. Anyone interesting in substituting can contact
her on 073 347 3822/083 306 1558.
Deadline for all substitutions & qualifier updates is 4 March 2015.
15. Loskop – Magnolia site bookings
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
16. 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
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17. Internet Articles
The Up Side Of Hills
By Runners World on January 21, 2015 in General training tips, Training
By Jeff Galloway
Nothing builds running strength better than hills.
Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more
efficient and your overall speed improves.
Despite the benefits, many newcomers (and old-timers) avoid hills – after all, defying gravity can be physically and
mentally uncomfortable. But simple form adjustments and a go-slow approach can reduce the challenges and boost your
fitness.
Maintain good form
As you ascend, shorten your stride and keep your feet low to the ground. Try to keep your head, chest, and hips
perpendicular to an imaginary horizontal line. On descents, take short, quick, light steps and keep your centre of gravity
over your legs.
Start easy

For your first hill workout, jog for 10 minutes to warm up, then walk for two minutes.

From the bottom of a gentle incline, run up at an easy pace for five seconds, then walk back to the starting point.

Run up again for seven seconds.

Walk down.

Run for 10 seconds, then walk down.

If you’re feeling strong, repeat the sequence.

Cool down with a 15-minute jog.
Progress slowly
Do the Start Easy (above) workout several times, then ramp it up.

Perform 2 x 10 seconds – run up for 10 seconds, then walk down and repeat.

Then do 2 x 15, followed by 2 x 20.

On your next hill workout, repeat the sequence twice and finish with a 30-second run.
Stick with it
Schedule a hill run every seven to 14 days.
As you get stronger, add time to your segments and/or add an additional hill until you’re running 10 inclines. If you’re
training for a hilly race, try to mimic in your workouts the types of hills you’ll encounter in your race. When motivation lags,
run hills with a buddy and take turns leading the upward charge.
No hills around?
Mimic hills on a treadmill or elliptical. Parking garages offer sustained climbs, but time your workout for an off-peak day or
hour. Bridges and overpasses are also good alternatives. In a pinch, you can run stairs, but ease into it if you aren’t used
to them.
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