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Newsletter 14-2015
15 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. 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. 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. Members
helping out with parking are requested to bring a torch.
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1.5
Please note there will be NO club run on the weekend of Loskop’s Ultra marathon on 19 April 2015.
1.6
COMRADES ONLINE SUBSTITUTION: Open 1 April until 21 April 2015!!!
2. Weekend training sessions
Saturdays
Runners
Saturday Klapperkop – hill training session (NO organised Klapperkop run Saturday 18 April
due to Loskop)
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 (NO organised club run Sunday 19 April due to Loskop)
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.
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3. Loskop Trip
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
4. Welcome to new members
We would like to WELCOME all the new members who joined Magnolia in 2015!
Letta Willemse, Lolau Seroka, Tracy Smit, Casper du Plessis, Gisela du Plessis
Welco
e !!!!
5. Birthdays
Jakkie
Jacobus
Amneena
Brigid
Kara
Louis
Cilliers
De Jager
Goga
Murdoch
Otto
Dey
16
16
16
16
16
18
April
April
April
April
April
April
4
Ronel
Wean
Karl
Judas
Michelle
Reninald
Daniel
Segomotso
Stefan
Jeanny-Lee
Denver
Tlou Billy
Titus
Ryk
Van Zyl
De Klerk
Frenz
Ntuli
Essink
Pietersen
Klue
Mampe
Roodt
Matthee
Dreyer
Metlhape
Nkosi
Visser
18
19
20
20
21
21
22
22
22
22
23
23
23
23
April
April
April
April
April
April
April
April
April
April
April
April
April
April
6. Club tent at races
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.
Club tent at Loskop
The next club tent will be at the Loskop race on Saturday 2015-04-18. There will be NO club tent at the
P’nP SoshMorula Run.
We kindly ask any volunteers/supporters at Loskop to please assist Dirk at the club tent.
There will be boerewors rolls and coffee at the Loskop tent. Please note that visitors/supporters at the club
tent will have to pay for beers and ciders.
Thanks to Dirk
for his constant
effort with the
club tent
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7. 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
Sun
Sun
Sun
Sun
19 Apr 6:00
26 Apr 6:00
3 May 6:30
10 May 6:30
17 May 6:30
NO club run due to Loskop
Magnolia Long run - helpers required
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.
8. 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
9. Thank you


Dirk Olivier for the gazebo support at the Ford 3 in 1 race on Saturday 11 April.
A big thank you to Herbert and Dave for the Sunday run of 30 km providing two vehicles to
ensure nobody gets lost. We were 61 runners at the start and at 9km a few returned. The
majority completed the 30km.
10. Road races



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:
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Date
Race
Distance
(km)
Cost
Time
(W/R)
Sat 18
Apr
P’nPSoshMorula
Run
5km
10km
21km
R36
R57
R80
6:15
6:00
6:00
Sat 25
Apr
Solomon
Mahlangu
5km
10km
R30
R50
6:30
6:30
Mon 27
Apr
Freedom Run
5km
10km
21km
R30
R60
R80
7:30
7:15
7:00
R10
R20
R60
R70
R100
7:00
7:00
6:45
6:30
6:30
TBA
Giant
Stadium,Sosha
nguve
Moretele
Resort,
Mamelodi
Cate
gory
RR & W
League
RR & W
Temba
Stadium
RR & W
Zwartkops
High School
RR & W
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
Venue
Hatfield
Christian
Church
League
RR & W
RR & W
Entries
SoshanguveP’
nP/Runaway
sport/Sweat
shop/
Running
Inn//www.en
trytime.co.za
Runaway
Sport/
The Sweat
Shop/
Running
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
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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:



Pret draf Fonteinedal 18 April 2015 Nederduitsch Hervormde Kerk Hartbeeshoek
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
11. 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.
12. Useful links
www.raceresults.co.zafor the latest race pamphlets and your race results
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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.
For some very interesting articles related to Comrades you can follow the following link:
http://talkfeed.co.za/askcoachparry/
13. Race reports& photo corner
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
The photos we share in the newsletter each week are captured by a man who does it for the love of the sport.
You can find all these running photos under PTA runners on facebook. One of our members, Stefan Muller,
managed to get a photo of him and he shared this on facebook too.
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Now that you know what Tsephe
Letseka looks like, remember to thank
him for your photos next time you see
him.
Some photos taken by PTA Runner at the Ford 3 in 1 race on Saturday 11 April
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14. 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
15. Dirk’s Buzz- Comrades 2015
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16. Internet Articles
The Power Of The Brain
BY RUNNERS WORLD ON APRIL 13, 2015 IN MOTIVATION, MOTIVATIONAL TIPS
By Gigi Douban
Running is the ultimate power vacation – no cellphones, no kids, no bosses. But all’s not quiet in the brain while you’re pounding the
pavement. In fact, you’re performing mind acrobatics: problem-solving, making your to-do list, even drifting to a calm state.
Running gives you the freedom to access those inner processes that the busy outer world often robs you of,” says James P. Brennan, a
professor of human behavior.
Studies show that elite runners tend to stay focussed on the run -– on things like form, pace and the way their bodies feel. The rest of
us flit around four major thought bubbles: organising, problem-solving, wandering and pondering.
A lot of people will shift back and forth during a run, depending on the day. Each thought pattern has its pros and cons. Recognising
them helps you get the most out of your workouts.
Think About It: Organising
Most days, Lindsay Decken, 24, wakes up at 5am to run 8 to 10km. By the time she’s done, she has a pretty clear idea what she’ll be
doing the rest of the day. Between 10-hour days at work and evenings and weekends packed with volunteering gigs and home
renovations, her runs provide a much-needed chance to see the big picture.
““It’s a time to get away from everything”, she says. ““I have complete solitude.””
It’s great when the organising leaves you with a sense of accomplishment. But experts say that if taking inventory starts to be a source
of tension, then you’ve taken it too far.
Set a time limit, maybe 15 minutes, to think about all the tasks piling up.
“You don’t want to shackle yourself when one of the things you get out of running is a great release,” Brennan says.
Think About It: Problem-Solving
Jim Mallory, a 42-year-old network technician, often spends several frustrated hours at his desk trying to figure out what’s tripping up a
customer’s data network. Then he’ll put in 16km at lunch. “While running, or shortly afterwards, I’ll think of some new angle and end up
fixing it right away”,” he says.
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Running has a way of untying some huge brain knots. Because we’re stepping out of our task-oriented days during a run, were
subconsciously turning off creativity-killers like distractions and blame. Add in feel-good brain chemicals triggered by running, and your
brain is at its best.
What’s more, experts say, running is a right-brain activity. Most of the day, whether were poring over documents at work or shopping
lists at home, were in left-brain territory. If you’re working your left side really hard, you might not give the right side a chance to come
up with something.
Think About It: Wandering
If you were to listen in on Aaron Cunningham’s thoughts during his 8km loops, you might hear this: “Oh, that restaurant looks
interesting. I wonder if it’s any good? That runner looks fast. There’s the new outdoor centre. I haven’t been canoeing in a long time.”
Cunningham, a 36-year-old software engineer, says letting his mind roam keeps him relaxed when he wants to maintain a moderate
pace. ““If I start thinking fast thoughts, I’ll run too fast and start pushing harder than I should”, ”he says. Plus, a wandering mind helps
him pass the time.
““Part of it is just being in the moment”,” Cunningham says.
Letting your mind go walkabout offers a tremendous release -– part of the reason many of us run. Rather than taxing your brain by
focussing on work stress or the kids’’ busy schedule, you’re giving it a chance to meditate or float. It’s rejuvenating. But that’s not a pass
to stay in la-la land for the duration of your run. Doing so can detract from your performance, so check in with your body every few
minutes. Otherwise, you risk blowing your workout – failing to maintain a certain pace for tempo runs, for example, or not feeling any
warning pain from an injury.
Think About It: Pondering
When she’s facing a packed day at work, Lindsay Decken postpones her morning run until afternoon. By then, the day, with all its
stresses, is well under way. And rather than building a to-do list, she spends a lot of her quiet time with raging thoughts about work
pressures.
“”I’’ll get frustrated, go for a run, and talk myself down”,” she says. “”You don’t necessarily solve anything, but everything that bothered
me at work is erased from my memory, at least until the next day.””
Experts say it’s okay to feel anxious or angry during a run, but if it consumes you, set it aside.
Put your life in compartments. Say to yourself, ”I’m going to take everything that happened at work, put it in a drawer, and I’m not going
to think about it.”” After all, ruminating endlessly won’t just suck the fun out of your run. Those negative vibes can also compromise your
performance.
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Wrong Headed: How to figure out – and avoid -– mind problems
Letting your thoughts turn a stellar run into a drag? Human performance consultant James Brennan gives three signs it’s time to switch
head gears.
You’re not happy
We run to feel good. So if you notice your thoughts bringing you down, give yourself permission to leave your woes behind until after
your run.
If our thoughts are negative, were going to be in a poorer physiological state,” Brennan says. That means you’re more likely to huff up
that hill or putter out early on a long run.
You’re tense
Running provides a release, but overthinking a problem can start to show in your form –- shoulders up to your ears or shallow
breathing, for example. Brennan recommends taking a mental inventory of your body, starting at your head and working down.
You’re slower
Who doesn’t love a little daydream on a run? That’s fine, but if you have goals, don’t stay on autopilot the entire time. Check in every
few minutes, or tell yourself you’ll let your mind go after this split. Until then, stay focused on your pace, Brennan says.
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