Stretches Every Runner Should Do

A little soreness after a run is inevitable, but you can minimise the "morning after" effect by walking for a few minutes and stretching after your run. In addition to improving flexibility, stretching flushes the muscles with blood and oxygen, which promotes recovery. At the very least, focus on these areas.

HAMSTRINGS
WHY: They’re running’s primary propulsion muscles.
HOW: Place your heel on a step or any elevated surface and bend slowly at the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves). Avoid rounding your back. Hold for 30 to 60 seconds. Release and repeat four or five times. Change sides.

QUADS
WHY: They are the shock absorbers of the legs, controlling your movement every time you land.
HOW: Stand up straight, bend one leg behind you, and grab your foot; pull it toward your butt until you feel the stretch in the front of your leg. Hold for 30 to 60 seconds. Release and repeat four or fives times. Change sides.

CALVES
WHY: They help propel you forward and absorb impact.
HOW: Place both hands on a wall and take a step back with one leg. Keep your heel on the ground and lean into the wall until you feel a stretch in your calf. Hold and repeat as noted above. Change sides. Stretch again, this time bending the knee of the extended leg slightly, so you feel the stretch in the lower half of the calf.

For pics and more about stretching, read the full article here.

Don't throw away your 2009 ASA Licence Number just yet

According to Athletics South Africa, there is a delay with the delivery and distribution of new licence numbers for 2010.  Therefore all current licence numbers are valid until the 31st of January 2010.

Keep running while visiting relatives

The holiday season is upon us, and for most of us, that means long lazy summer days, swimming, visiting relatives and invariably, a little over indulgence. But it doesn't have to mean that your training will come to a standstill.

Here are some ideas to keep your training on track:

Plan ahead. Before you arrive on their doorstep, let your relatives know that you're going to want to run during your stay. They'll appreciate the advance notice, and they can give you recommendations for when to run, so your runs won't interfere with family plans.

Run early in the morning. You're less likely to disturb family plans if you run first thing in the morning, rather than trying to squeeze your run in sometime during the day. Try to get out the door before the rest of the house wakes up.

Ask family members to join you. See if anyone in the family wants to run with you. You may have to run a slower pace than you're used to, but use it as a recovery run. Even if no one else in the family runs, you can head to a local trail or track and see if anyone wants to walk while you run.

Read the full article at About.com: Running & Jogging

Running while on Holiday

Going on holiday to the KZN South Coast this December?

If you are going to be in the Margate area over the holiday season and are looking for a training group to join, you can contact Kim Rice from South Coast Striders – 084 511 7651.

Thanks to Canie Cullen for the information.

Hat Race

For those who have a sense of humour and enjoy a good laugh, this race is NOT to be missed! And you can contribute toward a worthy cause whilst getting a beer along the way!

Wobblers & Wigglers Hat Race

Date: 16 December 2009 Time: 08h00 Organisers: Pirates Road Running Distance: 8.3; ; Province: Central Gauteng Start: Pirates Club Braeside Road Greenside

Enquiries:

Contact 1: Shelagh Smith (W) 011-3803000 (F) 011-3803111 (C) 082-4858168 (Email) shelagh.smith@lowenthal.co.za Contact 2: Pirates Club (W) 011-6465025

Entry Details:

Entries taken at the start from 07h00. Walkers are Welcome

Route Description:

Route Type: Circular This is a nice, relatively easy course. You will work harder in the first half, as you climb out of the "Pirates Bowl" and run into leafy Parkview. The run back along Emmarentia Drive is a lot easier and very enjoyable.

Editor's Notes:

This is a running tradition, and one of Joburg's best-kept athletic secrets. The Pirates Wobbler’s and Wiggler’s Hat race has never been on the official calendar. This run supports worthy causes, helping the needy. All participants must wear a funny hat. Failure to comply is likely to result in instant disqualification or cash in the charity box. (For the uninitiated, this means you will get a lift back to the clubhouse on the beer truck.) Runners and spectators will see participants with hats of the most fantastical creation, such as mining hats that have propellers and play music, outrageous Mexican sombreros, and beer hats strapped to the side of runners' heads, which, via an ingenious system of drinking straws, provide adequate sustenance along the way. The watering tables have developed quite a reputation. Some of the drinks served here not only quench your thirst, but also make you act in a peculiar way. For those not bold enough to take on the Pirates watering tables, Coke and water are available. The winner of the race is expected to run back to get the last runner, and bribe him or her to finish the race. A bribe of R50 will do, but bigger is better! At the end of the race there is that special brand of Pirates fun only found at this event. The entry fee donation of at least R20 goes to a deserving charity, and includes a raffle ticket. The best hat of the race wins a prize; the winner may even get to shake hands with the King Wobbler and kiss the Queen Wiggler. If you are in Joburg, get your hat together and come down to Pirates in Greenside to join in the fun. You won’t be sorry. Finishers: 850 Time Limit: 02:00 Thanks to Stuart Pritchard for the info

Time Trial Championships - Results 2009

Congratulations to Johnny Da Camara, our Time Trial Champion for 2009!

Click here to download the results.

Comrades Entries Re-Opened

For those of you who were disappointed and missed the initial rush of Comrades entries, here is some good news:

COMRADES MARATHON MEDIA RELEASE 2010/ 12

            Comrades Entries to Reopen for 2010!

           

Due to the overwhelming response from previous Comrades Marathon Runners and Novices alike, the available 20 000 spaces for the 2010 Comrades Marathon were snapped up in record time. Since the close of entries was announced earlier this month, the CMA has been inundated with requests from runners to reopen entries.

After careful consideration and the weighing of appeals from hundreds of runners and interest groups, the CMA Board, after consultation with key stakeholders, decided to reopen entries for a limited number of 2 000 additional entries only. Entries will open on Saturday morning 30 January 2010 at 09h00 and will ONLY be accepted at Mr Price Clothing, Sport and Home Stores countrywide.  Entries will close as soon as 2 000 entries have been received. This means that if the 2 000 available spots are taken up within the first hour, entries will then close as and when the 2000 mark is reached. This is the FINAL ENTRY INTAKE and no further opportunities will be created after this period. 

           

In order to work on a fair “first come first serve” basis, NO FAX, POSTAL OR ON-LINE ENTRIES WILL BE ACCEPTED. Entries will also not be taken at Comrades House in Pietermaritzburg. The CMA therefore appeals to those runners who still wish to enter for the 2010 Comrades Marathon, to make sure that they are at a Mr. Price Store early on Saturday 30 January 2010. No correspondence will be entered into if runners miss this opportunity.

“This has not been an easy decision for the CMA, as we do not want to send mixed messages and signals to our runners or compromise the decision making process, but we do have an obligation to all the Comrades athletes and CMA stakeholders to ensure that the 85^th Anniversary race is a true celebration, especially with the fantastic response to the “early entry initiative”.  It is therefore that the decision was made to accept an additional 2 000 entries.” Dave Dixon, CMA Chairman.

The CMA is dedicated to ensure that the 2010 Comrades Marathon adheres to all the required safety and quality standards and we believe that by extending the invitation to a further 2000 runners, this would not be compromised. The CMA Board has taken the following into account when the decision was made to allow a further 2000 runners to enter: based on statistics gathered over the last 10 years we have found an average attrition rate of +-10% from entry to starting line each year.  This is primarily due to factors such as when runners fail to qualify or pick up injuries or fall ill before the race.  Taking this expected attrition rate into account we expect to see approximately 20 000 runners lining up at the start on Sunday 30 May 2010. The Host Cities of Pietermaritzburg and Durban, as well as the various Disaster Management structures within the local and provincial government structures have been alerted to the magnitude of the 2010 Comrades Marathon.

“One of the main reasons for limiting the field to 20 000 starters, was that during the millennium race in 2000, when 24 500 runners started the race, many runners complained about congestion on the route.  As a result, in order for all runners to have an enjoyable and safe race, the CMA decided to limit the participation in the 2010 Comrades under advisement from Disaster Management specialists.” Gary Boshoff, CEO CMA.

           

The CMA wishes to thank all runners for their patience and understanding, and we look forward to celebrating the 85^th running of the Comrades Marathon on Sunday 30 May 2010.

 

Ends___________________

Statement Released 26 November 2009

Issued by Comrades Marathon Media & Communications, Craig Fry

For further information contact, Renee Jordaan & Gary Boshoff,  Comrades Marathon on 033 8978650

Time Trial Championships 2009

Our annual Time Trial Championships take place next Tuesday, 24th of November.

Qualification Criteria:

• Current members who have run at least 10 Time Trials from 1 January until 9 November 2009.

• Members who qualify for the trophy have an X next to their name on the spreadsheet below.

• Everyone is welcome to run, but only those that qualify in terms of the above rules are eligible for a prize.
  

How does the Time Trial Championships work?

• A 'handicap' system has been devised and perfected by Pieter over the years, which gives everyone a fair chance of winning.

• The start is in reverse order, so the slower athletes start first, followed by the faster athletes.

• Each athlete has an individual start time, based on his / her time trial times over the past year.

• The clock starts counting at 17:30.

• To work out your start time, add the time in the 'Start' column to 17:30 for example, my start time is indicated as 10:59, so I will start running at 17:40:59.

Below is the list of start times, or you can download the spreadsheet here

Family Lunch: 6 December

Wingate Park Country Club will be hosting a Carvery Family Lunch - all members and their families are invited to join. This is a good opportunity to meet the other members of the club - golfers, bowlers etc. Please join us!

Details as follows:

Date: Sunday 6 December 2009
Time: 12:00
Place: Wingate Park Country Club
Cost: Adults R80.00 ea, Children under 12: R40.00 ea
RSVP: Vernon 082 955 4523 by 30 November

Wingate Road Runners: Year End Function 2009

Here are the pics from the Year End Function! Many, many thanks to Pieter Swart for taking the photos.



You may notice that some of the photos have been 'photoshopped' with some text added. Unfortunately, Pieter is writing exams at the moment and has not been able to finish all of the photos. The rest will be done in due course. Thanks again, Pieter!

Comrades 2010 Novice Entries are Closed!

COMRADES MARATHON MEDIA RELEASE 2010/ 08

Entries for Novice Comrades Runners opened on Sunday, 1 November at 09h00 and within 27 hours the CMA received the targeted 5,000 entries for Novice Runners! As a result entries for the 2010 Comrades Marathon is now officially closed. Any novice runner who has posted his/her entry by close of business today, 2 November 2009, will still be accepted – the envelope must be postmarked and dated 2 November 2009. Should a postal entry be postmarked and dated after 2 November 2009, the entry will NOT be accepted.

“As we currently stand we have reached the 5 000 Novices targeted for the 2010 Comrades Marathon. I was confident that we would receive 5 000 Novice entries within a four week period, but never anticipated that we would reach the 5 000 threshold within 27 hours of opening the entry process for Novices. This is a fantastic achievement by the Comrades Marathon and illustrates the extent to which the Comrades brand has captured the imagination of South African and international distance runners alike. Congratulations to all the successful entrants and good luck on your quest to complete “The Ultimate Human Race”, Gary Boshoff, CEO Comrades Marathon Association.

The CMA will be processing all entries over the next couple of weeks, and a final entry figure will be released upon completion. The total number of entries could well be in excess of 20 000 runners since postal entries will take approximately 10 working days to arrive at the CMA offices.

Ends.
___________________

Statement Released 02 November 2009
Issued by Comrades Marathon Media & Communications, Craig Fry
For further information contact Comrades Marathon on 033 8978650

New Pics Uploaded: Tuks Alumni Legends 24 Oct

I have uploaded the latest pics from the Tuks Alumni Legends. Click here to see all the pics.

Listen to music safely on the road

For those of us who run with an iPod or MP3 player, here are some hints on staying safe while you enjoy those motivational tunes.

Race Across the Sky

Ok, so this isn't about running, but I know there are a whole bunch of us into Mountain Biking. Watch this promo video of The Race Across the Sky - The Leadville 100 Trail, featuring Lance Armstrong. Some of the footage is absolutely mind-blowing - these guys are racing at 12'600ft.

10km Club Championships Results

We held our annual 10km Club Champs at the Chamberlain Capital Classic on 10 October 2009.  Well done to everyone who participated in the 10km!  Here are the results as published by www.raceresults.co.za:

How runners can avoid colds

Does it seem like whenever you start to get fit, and into a nice training program, you come down with a cold, and you end up starting from scratch again after recovering?

Read this article on how you can avoid getting colds in the first place - after all prevention is better than cure!

Chamberlains 10km Club Championships

Thanks to Eric for some pics of the Chamberlains 10km start - if you have some pics, please email them to me

Half Marathon & Marathon Club Championships

Our Marathon and Half Marathon Club Championships rankings are listed below.  We have compiled this from information provided from various race results.

If you have completed a Marathon or Half Marathon in a time that is better than those listed, and which may place you in a top 5 position, please email the race name and your finish time to me by 21 October, in order for us to finalise the results.

Comrades Marathon Roadshow

If you are planning on running Comrades in 2010, these roadshows may be very helpful!

There are 2 Comrades Road Shows to be presented in Pretoria during October.

All runners, even those not planning to run Comrades next year can benefit from these panel discussions hosted by running experts

Entrance is free

Time: 19:00

The 2 events to be held in Pretoria are:

• 20 Oct Irene Club (Agricultural Research Council Irene Campus, Olifantsfontein Road, Pretoria), contact Wynand 012-654 0005
• 21 Oct Menlo Park High school, corner Rosemary & Atterbury Road, entrance through Rosemary Street, contact Janeen 082 415 4753 or Jenny 082 563 1803

Remember, the entry process has changed for next year's race.

PHASE 1: PREVIOUS RUNNERS

01 September - 31 October 2009

PHASE 2: CALLING ALL NOVICES

1 November - 30 November 2009

On the 1st of November 2009 entries will open to all Novices ONLY and will be capped at 5,000. Entries will close on 30 November 2009, or whichever comes fi rst (eg. if we receive 5,000 novice entries by 15th November 2009 then no further entries will be accepted)

Hill Training

Hill Training: You either love it, or you HATE it!

Whether you want to build your endurance, improve your speed, improve your lactate threshold and even increase your VO2 Max... hill training seems to be the answer.

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Do You Suffer from Runner's Guilt?

Do You Suffer from Runner's Guilt?: "One common ailment among runners that doesn't get a lot of attention is what I like to call 'runner's guilt'. It's sometimes self-induced, but it can also be brought on..."

Kiewitt does Sydney!

Click here to see some pics of William's Sydney Marathon experience - apparently is was a rather painful experience!

Some more pics here

Nedbank terminates ASA sponsorship one year early

There a lot of stories doing the rounds after yesterday's announcement that Nedbank will be terminating their ASA sponsorship at the end of 2009.

Some have even suggested that the Comrades Marathon would be in trouble without the backing of Nedbank. The truth is, Nedbank is a co-sponsor of the Comrades, and will continue to be involved in road running.

So Nedbank has ended their relationship with Athletics South Africa, not with road running. According to Andy Scott, Head, Group Sponsorships at Nedbank "...it's very, very important to understand that Nedbank has not in any way pulled out of road-running. We still have Nedbank road-running clubs all around the country. We are still a co-sponsor of the Comrades Marathon, we still sponsor several other smaller marathons which aren't done through ASA around South Africa."

Click here for the full story at Moneyweb


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Wingate Road Runners: AGM

A reminder for all members: Our Annual General Meeting will take place on Tuesday, 6 October 2009, at 19:00.

Prospective committee members must be nominated in writing by downloading and completing this Nomination Form. Closing date for nominations for committee members is 29 September 2009.

A Proxy Form is also available for download.

Should yo wish to raise any points for discussion, these must be submitted by email.

Tips for Morning Runners

I'm planning on laying out my running clothes tonight, so it will be easy to get dressed and out the door in the morning. I know this is a trick of many morning runners, and it definitely helps.

If you're like me and you have a tough time getting out of bed for those early morning runs, here are a few more tips

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Wingate 10km Club Championships

The Chamberlain Capital Classic 10km race on 10 October, will serve as the Wingate Road Runners 10km club championships.

Medals will be awarded to the first 3 positions (men and women) in the following categories: Juniors, Seniors, Veterans (40-49), Masters (50+). Gold, silver en bronze medals will be awarded at our year end function.

Running Technology - Get the gear to get yourself going this Spring!

Running Tech - Feature Articles | TechSmart.co.za

Some really nice extras to make you eager for that next run:

Nike's latest LunarGlide+
Nokia Sport Tracker
Sennheiser Sport Headphones
Garmin Forerunner405 GPS Watch
Salomon XT Wings Trail shoes


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Comrades 2010: Accomodation

We have made a provisional booking for accommodation at Bellwood Cottages for next year's Comrades Marathon.



If you would like to join us at Comrades 2010, please download this document for more information.

But you will need to hurry, in order to secure your place at the lower rates, you must book by Tuesday 29 September 2009.

Quote of the Week

"It hurts up to a point and then it doesn't get any worse."
-- Ann Trason

Are You Scared of Speed?

Are You Scared of Speed?: "If you're fairly new to running, you may have just one pace that you stick with for every run, regardless of the distance. It's normal to feel a little nervous..."

Wingate Athlete chosen to tour Jamaica in 2010

Congratulations to Tarryn Joel on her selection to tour Jamaica in March 2010! This is an incredible achievement.

On behalf of all Wingate members, Tarryn, we are very proud of you and wish you all the very best with the training and the tour.

In order to assist in covering costs of the tour, we urge each and every person reading this to sms the word JAMAICA to 35010. This sms will only cost you R3.00 and will in part, give an athlete the opportunity of a life time!

Pick up your cellphone right now, and sms JAMAICA to 35010.

Quote of the Week

Run when you can, walk when you have to, crawl if you must; just never give up."
-– Dean Karnazes

Drinkers More Likely to Exercise

There's an old saying that Wingate is a Drinking Club, with a Running Problem. I never believed it, until I read this:

Drinkers More Likely to Exercise: "We've all heard the jokes about beer drinkers doing their 12-ounce curls, but it turns out that people who regularly drink alcohol are more likely to exercise, according to a new study..." Read More here

Cheers!

Don't Hit Snooze

Don't Hit Snooze: "From the time you wake up, your day is filled with obstacles that threaten your planned run. Here's what you can do when you're not running that can make (or break) your workout."

Wingate Athletes chosen for Cross Country SA Champs

Congratulations to the following athletes who have been selected for the AGN team at the SA Cross Country Championships on 11 September.

Tarryn Joel (Girls 15)
William Kiewitt (Men 40)
Estelle Gilbert (Women 40)
Hannelie le Roux (Women 40)

Check Your Running Form

Although the biomechanics of running tends to provoke arguments in sports medicine circles, there are a few general tips most experts agree on without too much controversy.

Although running style tends to be roughly preordained by your innate and individual biomechanics and shouldn't be tampered with drastically, minor corrections can make a big difference in performance and injury prevention.

Give yourself a casual test or have a buddy give you the once-over while running. Health clubs often have treadmills positioned in front of mirrors, which can be an excellent way to check yourself out.

If you think your own running form could use some attention, find a trainer or strength and conditioning coach to help. If you've been running injury-free for years, it probably doesn't make sense to drastically change your gait.

However, most of these tips can help you to run with more ease and less tension, saving your energy for speed and endurance.

Head Position:

Look straight ahead, neither up nor down. Head should be relaxed, eyes on the course about 10 feet ahead. Fatigue can cause shoulders to raise up and the head to tilt back. Be conscious of your position.

Body Angle:

Run tall. Imagine a plumb line dropped from the top of the head to the arch of your feet. Plumb lines follow the pull of gravity perpendicular to the ground, and so should your body.

Arm Action:

Never carry the arms high on the chest. Arms should be relaxed at about a 90-degree angle. Swing should be like a pendulum from the shoulders, elbows down, the arch extending from chest high to the seam of your shorts. The upper body should not twist from side to side.

Hands:

Keep your hands relaxed and your wrists loose. Cup your hands and touch the thumb to the forefinger.

Knee Action:

Let your leg come forward naturally swinging with the weight of the leg. Knees shouldn't be lifted beyond their natural swing.

Footplant:

Here lies the greatest controversy in running biomechanics. Although some will argue for a heel-first landing, especially for older or less accomplished runners, many authorities call for you to land on the lower part of the ball of the foot, drop the heel, and push off the ball of the foot. The faster you run, the more tendency there is to land on the lower ball of the foot. Do not turn your feet out.

Stride Length:

Don't overstride, this is the cardinal sin of running. Avoid reaching for the next stride. Run tall with a low forward knee lift.

Relaxation:

Avoid unnecessary use of energy through tension and stress originating in the face, hands, or arms. Save your energy for running with a relaxed, efficient form. It pays off.

Original article from active.com

Help Two Oceans Marathon improve by completing their survey

Dear runner and friend,

We are committed to developing the Old Mutual Two Oceans Marathon in to one of the leading running events in the world, which is why we would appreciate your input and suggestions as to how we can achieve this by spending a few minutes completing the questions in the attached link. Please feel free to forward the questionnaire to any of your running contacts. All feedback will be treated as strictly confidential.

Please click on the link below to complete the survey, which should not take you longer than 5 minutes.

We thank you in advance for participating in the survey.

Running regards,

The Old Mutual Two Oceans Marathon Team

http://www.sportsmarketingsurveys.co.za/genericsurvey.aspx?id=52

Comrades 2010 Roadshows

Yes, I know it's still about 9 and a half months till Comrades 2010! But please excuse my enthusiasm :-)

Here is a link the Comrades 2010 Roadshows taking place from September until the end of October 2009. If you haven't run Comrades before and plan on running next year, make sure you attend the roadshows.

See you on the road!

Improve your running technique

Most of us are never taught how to run; we just do it. So why is running technique important?

Read more here: 5 Elements of Chi Running | Active.com

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Quote of the Day

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face --Classic Quote from Gatorade

Staying safe in the sun from RunnersWorld.com

Staying safe in the sun from RunnersWorld.com

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Spar Women's Challenge

The Spar Women's Challenge will be taking place on 22 August at LC De Villiers Sports Stadium.

We will be assisting at a watering point along the route and need some members to help. The race starts at 14:00 - so clear your diary for the afternoon and join us for some good fun.

Please click here to reply that you will be helping at the watering point. More details closer to the time, but in the interim, please email me to confirm. Friends, family and so on are welcome - the more the merrier!

Getting Motivated to Run

Most of the changes that a more active lifestyle brings are invisible. Sure, in time you may find that your clothes fit a little differently. If you are new to running, you may find that a distance that once seemed impossible now seems easy. If you are more experienced, you may find that your long runs and speed work are yielding tangible results.

But these changes are not the ones that are the most important. The changes that matter most are the ones going on inside, where you can't see them. I'm not talking about the subtle increases in the strength of your heart or lungs or legs. I'm talking about the very real changes in the strength of your resolve and your spirit.

Each day that you invest in yourself, you are becoming more of what you want to be. By giving yourself permission to dream of new PBs or completing a 5k, you are making sure that there is hope in your life. Instead of looking backwards to the good old days, you are assuring yourself that the best is yet to come.

At the heart of the matter, the real changes are in how you think about yourself. By discovering your limitations and then overcoming them, you can learn to be your own hero. And that, for most of us, is the biggest change of all.

From http://www.runtheplanet.com

Newsletter Archives

You can now check out our previous newsletters (from June 2009 onwards) by following this link

New Pics Online

I have posted more pics sent to me by members the past week - Loskop Marathon 2009 & Comrades Reunion

Keep them coming guys 'n girls!

Wingate Tracksuits

Thanks to everyone who completed our online survey regarding the new Tracksuits - there was an overwhelmingly positive response!

As a result, 2 types of Tracksuit are available:

1. The Wingate 'Club Colours' version @ R315.00 - to order please contact Vernon: 0829554523

2. The 'Casual' Wingate version @ R350.00 - to order, please contact Shane: 0824586458

• Samples of both Tracksuits will be available at tomorrow's time trial (30 June).
• The Casual Tracksuit is available in mens & ladies size / fits.
  
• We will be taking orders for Tracksuits until the end of this week - please ensure that your order is placed by Friday.

Here is an example of the Casual Tracksuit:


To place an order for this Tracksuit, please click here to download an order form.

More Comrades Photos

Thanks to Bennie Buys for sending us some more Comrades pics!

See them here

Thought for the day

No matter how successful you are, no matter how much money you accumulate - your HEALTH is your WEALTH. Stay fit and Run.
-- http://twitter.com/worldrunday

Follow me on Twitter http://twitter.com/shanevschalkwyk

Members: Please complete our survey

We are in the process of having Wingate Tracksuits made and we need our members opinions and inputs.

Please click on this link and complete the quick online survey - it will take less than 1 minute.

Thanks for your time and for helping us to make your club more enjoyable!

More Comrades Pics

Thanks to Gerda Neuhoff for sending in these pics of some "celebrities" during and after Comrades: Kotov (in action), The Twins (being swamped by a bus of men) and Rory (after action, in hospital suffering from dehydration)

Cross Country: Inter Provincial Results

Well done to our athletes who were selected for the AGN team and competed in Middelburg, Mpumalanga on 30 May.

As usual, our athletes did extremely well, with a 1st, 2nd and 3rd places - here are the results:

Comrades 2009 Photos are online

I have uploaded the pics of Comrades 2009 here. Enjoy!

Race Update

Be sure to check out the "Upcoming Events" gadget on the right hand side of the blog.

I have updated all the races in Gauteng North till the end of the year, so you can start planning your races now already.

Comrades Marathon 2010 Announcement

COMRADES MARATHON MEDIA RELEASE 2009/30

2010 Announcement

The overwhelming response for entries for the 2009 Comrades Marathon is hopefully a sign of the excellent interest in the Comrades Marathon. The 17% increase in race entries this year must be attributed to the extensive marketing campaign undertaken by the CMA, both locally and abroad.

The 2010 Comrades Marathon also coincides with the 85^th anniversary of the Ultimate Human Race. 2010 will see the race run from Pietermaritzburg to Durban, a down run. The CMA is delighted to announce that there will be a commemorative “double down” medal for all novice runners that complete this years and next years race. The CMA will enter into an extensive marketing campaign, through various mediums, as well as road shows across South Africa. The CMA has also put in place a comprehensive international marketing campaign, the first step of which has been achieved with the appointment of International Ambassadors across Europe, South and North America, and Australia.

Entry numbers for the 2010 & 85^th anniversary of the Comrades Marathon will be cut off at 20 000 runners, and no extensions will be entered into, thus making the 2010 run a special event as the CMA has never had a cut off number in the past. We are confident that this number will be achieved very quickly as in 2000 we received 24 000 entries. Therefore we urge all runners and potential runners that wish to run in 2010 to take careful note of the entry process and the cut off dates. We therefore request that you enter early to avoid disappointment. Entries will be done in 2 phases.

Phase 1: 1 September 2009 – Entries open to all previous Comrades Runners, and will close 31 October 2009. The total will be capped at 15 000 entrants.

Phase 2: 01 November 2009 entries open to all Novices and will close on 30 November 2009. This will be capped at 20 000. Thus should there only be 12 000 entries from previous runners, there would be 8 000 entries accepted for Novices.

Qualifying period for 2010 will be as follows: 24 May 2009 to 26 April 2010. Runners who finish the 2009 Comrades Marathon can use their finishing time for 2010.

Ends.

___________________

Issued by Comrades Marathon Media & Communication, Craig Fry

For further information contact Comrades Marathon on 033 8978650 or Craig Fry on 0848164178

Comrades Marathon 2009 Results

Well done to everyone who ran this year's Comrades Marathon!

To those that ran a PB - well done! To the novices who finished their 1st Comrades: May it be the first of many, and to those that had a "long day at the office", but hung in there and finished regardless - well done to you too! 90kms is no joke and you are all winners. A special mention to Elmien Vermaak and Errol Meyer who completed their 10th Comrades and join the exclusive Green Number Club.

Good luck for Comrades

We at Wingate Road Runners would like to wish each and every one of the 2009 Comrades Marathon athletes the best of luck for Sunday's race.

Below is a list of our 35 athletes that are taking part in this years 'Ultimate Human Race'. It must be said that we are a tough bunch at Wingate, with more than 1/3 of our members running this years Comrades Marathon!

Name	Comrades No.	Seeding	#Medals	Best Time	Year
Bennie Buys	22917	D	18	08:01:09	1993
Johan van Wyk	16438	E	18	08:10:44	1995
Gert Swart	11843	C	17	07:15:38	1994
Chris Swanepoel	5014	E	12	9:33:46	2002
Paul Pelser	28399	D	11	08:36:40	1994
Peter Sebola	39275	D	10	08:46:09	2004
Winston Smit	35232	D	10	09:33:14	2001
Errol Meyer	8783	D	9	08:41:45	1996
Elmien Vermaak	46578	D	9	09:26:52	2008
Willie Watson	4012	C	8	08:33:12	2005
Vernon Hohls	34341	C	8	08:43:50	2005
Matthews Ramoshaba	30149	A	7	06:03:34	1994
Vincent Sharp	26448	D	7	08:38:01	2007
Magdaleen van Zyl	32686	F	7	08:57:54	1997
Leon Spamers	14269	D	7	09:41:59	2006
Phillip Rodda	1173	D	6	08:04:38	2003
Isabel Esterhuysen	23153	D	6	09:26:22	2003
Dave van Veenhuyzen	42768	D	4	08:42:24	2003
Eric Economon	23261	H	4	09:49:44	1991
Corne Muller	40530	D	4	10:23:03	2007
Michelle Slement	40630	D	4	10:40:14	2005
Cindy Smit	31986	D	3	09:51:00	2007
Johan Becker	50949	H	3	10:15:13	2005
Jolene Koekemoer	30453	D	2	09:44:52	2007
Canie Cullen	45681	D	2	09:49:43	1995
Aletta Marshall	40456	F	2	11:36:02	2007
Andrew Slement	40631	D	2	11:45:06	2003
George Makhonjwa	43618	A	1	08:00:13	2008
Simon Segwapa	43691	B	1	09:48:17	2008
Rory McGuirk	43448	D	1	10:30:35	2008
Zolani Twani	45313	D	1	11:32:09	2008
Marthinus Barnard	43651	H	1	11:52:22	2008
Hein du Toit	45194	D	0	---	---
Hilton Mokoka	28440	G	0	---	---
Sammy Ngoepe	57318	B	0	---	---