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Newsletter 15-2015
22 April 2015
Remember to
us on Facebook under Magnolia Road
Runners:https://www.facebook.com/groups/6723843
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. Training programs
14. Dirk’s Buzz – Comrades 2015
15. 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
R320
R80
Senior under 22
R160
G.Grand Master (70+)
R250
Social member (no AGN
race number)
R200
Friends of Magnolia
(Belong to another
club)
R200
Running vests–New running vests will be available at the club on Sunday and Tuesday.
1.2
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.
1.3
Next league race – 25 April 2015 Solomon Mahlangu,Mamelodi
1.4
Magnolia Long run – Sunday 26 April 2015 – 6:00 15-45km.
~ 3 laps (45km) - R70
~ 2 laps (30km) - R60
~ 1 lap (15km) - R40
Magnolia Club Members should please arrive at 4:45 to assist with the entries. Male
members please bring torch to assist with parking at clubhouse.
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1.5
Comrades Marathon Qualifying Criteria – Please remember to either update your qualifying
details on your profile or submit your qualifying details via e-mail by no later than 4 May 2015.
Remember to also update your club details. No seeding upgrades will be accepted after 4 May 2015.
http://www.comrades.com/events/qualifying-races
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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 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 (NOTE: From 3 May the club run will start at 6:30)
Distance: Approximately 20km departing from the clubhouse.
Cost: R15 to cover costs of drinks and treats and car guard. Please note the Sunday runs work on an
honesty basis and we would like to encourage runners to be frank regarding payment.
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. Welcome to new members
We would like to WELCOME all the new members who joined Magnolia in 2015!
Marco Wijnands
Welco
e !!!!
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4. Birthdays
Alyssa
Deon
Sindy
Ilsa
Dore
James
Ilse
Leas
Marais
Janse van Rensburg
Le Roux
Jordaan
Milne
Sparks
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24
26
26
27
28
30
April
April
April
April
April
April
April
5. Club tent at races
Please note there will be no club tent at the Solomon Mahlangu Race this weekend due to preparations for the
long run.
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.
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 26 Apr 6:00
Magnolia Long run - helpers required
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Sun 3 May 6:30
Sun 10 May 6:30
Sun 17 May 6:30
Club run by Freddie du Plessis
Club run by Gert Pelser
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.
7. Race results
Contact Colin if you ran a race outside Pretoria and send him the race results or URL to the results:
cbilau@ford.com
8. Thank you

A BIG THANK YOU to Dirk for offering up his weekend to erect & manage the club tent on Sat at Loskop. A
lot of work went into this event and it is much appreciated the boerewors rolls after a long day on the
road, again thanks. Thank also to those other members that helped on the day and visited the tent.
9. Road races



Date
Sat 25
Apr
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
Distance
(km)
Cost
Time
(W/R)
Venue
Solomon
Mahlangu
5km
10km
21km
R30
R50
R70
6:15
5:45
5:45
Moretele
Resort,
Mamelodi
Cate
gory
League
RR & W
Entries
Runaway
Sport/
The Sweat
Shop/
Running
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Mon 27
Apr
Freedom Run
5km
10km
21km
R30
R60
R80
7:30
7:15
7:00
Temba
Stadium
RR & W
R10
R20
R60
R70
R100
7:00
7:00
6:45
6:30
6:30
Zwartkops
High School
RR & W
TBA
7:15
7:00
7:00
Jacaranda
Shopping Mall
RR & W
DSC Thaba
Tshwane
Fri
1 May
The Rockets Wally
Hayward
1km
5km
10km
21km
42km
Sat
2 May
Jacaranda Centre
Run/Walk
5km
10km
21km
Sat
9 May
Jackie Meckler
5km
10km
25km
R40
R60
6:45
6:30
6:00
The Love Run
5km
10km
21km
R30
R60
R70
7:10
7:00
7:00
Sat
16 May
Hatfield
Christian
Church
League
RR & W
RR & W
Inn/The
Runner’s
Store
www.enteron
line.co.za
SoshanguveP’
nP/The
Runners
Store/Runaw
ay
sport/Sweat
shop/
Running
Inn//www.we
btickets.co.za
Runaway
sport/Sweat
shop/
Running
Inn//www.en
trytime.co.za
Runaway
sport/Sweat
shop/
RunningInn
Runaway
sport/Sweat
shop/
RunningInn/
www.enteron
line.co.za
Runaway
sport/Sweat
shop/
Running
Inn/McCarthy
VW/Audi
Menlyn/
www.enteron
line.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:
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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:

23rd Slow-Mag Marathon Sunday 26 April 2015, Benoni Northerns Sports Club www.slowmag.co.za

Cradle of Humankind Makiti Wedding Venue, Monday 27 April 2015, 5km, 10km, 21.1km.
www.enteronline.co.za

Addicted to Life Freedom Run 27 April 2015, Temba Stadium, 5km, 10km, 21.1km
www.webtickets.co.za

Colgate Road Race Sunday 3 May 2015 15km & 32km Boksburg City Stadium www.entrytime.com
Entries will be available at Boksburg City Stadium until 2 May or until 6000 entries have been sold.
10. News corner
1. Memorial badges for the late Louis du Preez
Magnolia decided to make special badges honoring Louis du Preez who passed away last year on
Comrades. We encourage all Comrades runners to collect a badge and run your Comrades with one of
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.
11. Useful links
www.raceresults.co.za for the latest race pamphlets and your race results
www.agn.co.za/#League for the latest league logs and the league points you earned
www.agn.co.za/#RW AGN 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
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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.
For some interesting articles related to Comrades you can follow the following link:
http://talkfeed.co.za/askcoachparry/
12. Race reports& photo corner
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
Some photos taken at the Loskop Marathon on Saturday 18 April
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From Facebook:
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13. Training Programmes
Find below some useful links for Comrades training programmes:
http://www.dummies.com/how-to/content/marathon-training-for-dummies-cheat-sheet.html
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. Dirk’s Buzz- Comrades 2015
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15. Internet Articles
Bombing survivor Rebekah Gregory crosses
marathon finish line
http://www.myfoxboston.com/story/28850088/bombing-survivor-rebekah-gregory-completes-2015-bostonmarathon
BOSTON (MyFoxBoston.com) -- "This is the day...I take my life back."
That is what Boston Marathon bombing survivor Rebekah Gregory wrote on her Facebook page, "Rebekah Gregory DiMartino's New
Day New Hope" on Monday morning, before she ran part of the 2015 Boston Marathon.
Rebekah, alongside her trainer, who is also an amputee, ran the last few miles of the race and crossed the finish line. Injured after the
first blast in 2013, Rebekah had her leg amputated last November, a year and a half after the bombings.
For mobile app users, click here to view the photo gallery.
As she crossed the finish line, the Texas native knelt down and embraced the ground just after the painted line, crying. Later, she
posted a picture to herInstagram account with her forehead on the pavement and quoted a Bible passage.
She also testified during the first phase of the trial against marathon bomber Dzhokhar Tsarnaev, and wrote a letter to him on her
Facebook page after her day in court was finished.
On April 8, Tsarnaev was convicted on all 30 counts he was charged with, and will face a second phase of the trial, in which jurors will
consider sentencing him to death, beginning Tuesday. It is unclear which victims will testify in that phase. Click here for complete trial
coverage.
Even though security was tight throughout the course of the race, particularly at the finish line, spirits were high among runners and
spectators -- view photos from the day here.
On Tuedsay, one day after the marathon, Rebekah tweeted a thank you to her supporters.
"Thank you so much for everyone's kindness," she said. "I am so humbled and do not feel deserving of it in the least bit."
Last year, Rebekah married her fiancee Peter DiMartino in a ceremony wedding company The Knot funded after hearing about their
incredible story. Rebekah was at the 2013 Boston Marathon with her son Noah and Peter and his extended family. They were standing
near the finish line when the first bomb went off.
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How to avoid the top four tapering mistakes
Coach Jenny tells you how to combat taper fear and master the art of winding down for race day
by Jenny Hadfield
I’m training for my fifth marathon and looking to improve my performance. I need help on my tapering phase. I
typically go into the race with a one-week taper, and it caught up with me in my last marathon. I ran a personal worst
and had a hard time finishing. Do you have any tips? Why is tapering so hard? Thank you. Lynn
You’re right, tapering is quite the challenge. This is likely due to the increase of race-day nerves combined with the slow
and gradual decline in mileage. When you’re training for a marathon, the fear is under control because you're actively
preparing for the race. But as you take away the security that training provides, the fear can grow and so too can the
negative or fear-based mind chatter that can cause you to make the four most common tapering mistakes.
Playing long-run catch-up
Whether an injury or life detour got in your way of getting in all your planned long runs, squeezing a long run in the
weekend or two before your target race can leave you fatigued on race day with your best efforts already exerted. It
appeases your mind but can negatively affect your performance. It’s better to go into the race with a shorter long run or
fewer long runs than to cram them in last-minute to reach the magic number of long runs on paper.
Jumping up in long-run mileage
It can be tempting to jump up in miles too dramatically (ex: from 16 to 20 miles) in the final phases of training to reach
the magic number (20) but when you do, you risk injury, fatigue and a suffer-fest. There’s nothing worse than to go into
the marathon just after a humbling long run. It can really mess with your mind and your body. It’s not about reaching 20
miles; it’s about toeing the line as strong and recovered as possible in that given season. One of my best marathons was
done on one 16-miler. The foundation of training is more valuable than one or two long runs.
Trying anything new
By far this is the number one way most marathoners get themselves into trouble durinh race week. Nerves kick in and
everyday easy decisions like which shoe to put on your foot first become impossible to answer. I once sat for 30 minutes
trying to decide which pants to wear to an expo! It’s a form of brain freeze that can cause you to veer off your tried and
true path of logistics and wear new shoes, eat spicy new cuisines, or think that painting the house race week is a good
idea (true story). When you start to question yourself, know that it is the nervous gremlin and breathe through it. Stick
to what you know and what you’ve trained with, and let the urge to try anything new pass right by you.
Going taperless
That is, going into the marathon without any reduction in mileage or intensity. It can be done, but more often than not
you end up with a less-than optimal marathon performance and burnout or injuries to boot. There are some runners
that can train like this, but for the vast majority, it leaves you performing at less than your best.
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There isn’t one formula for tapering that works for every runner. Younger runners may do well with a two to three week
taper while mature athletes require three to four. The general rule is to reduce the volume of mileage first and then the
intensity along with it. And race week is all about keeping your legs loose and your mind busy.
One example of a race-week taper might look like this:
Monday 30-40 minutes easy – or easy with four to six 30-second pick ups
Tuesday 30 minutes of cross-training (cycling, swimming – no strength)
Wednesday 30 minutes easy run – or with pick ups
Thursday Rest
Friday 20-30 minutes easy or with pick ups
Saturday Rest
Sunday Marathon!
Tapering is to marathoning as sleeping is to wellness. They are both important for optimal life performance.
Happy Trails.
Learn more tips and tricks for running your best life here -> CoachJenny.com
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