From the Peanut Gallery

A little chirp from Dave on the finishing times of our Ironman athletes:

WELL DONE Manne, maar as ek so na die tye kyk, Johan, as ek saam met jou ‘n wedloop hol ( jy sal moet stadiger om by my te kan bly), gaan ek ook 20 m voor die einde onder jou uithol. Sies man, kon jy nie net 6 sekondes wag vir ‘n klubmaat nie, alternatief, Kassie, kon jy nie jou bek oopmaak en  vir die donner hiervoor jou skree, “f*k, wag vir my, ek’s Kassie, ook ‘n lid van dieselfde klub as jy …………………”  


Keep the conversation going... Make your comment below

Ten Pointers for a Guaranteed Comrades Finish

From Runner's World South Africa

10. EXPERIMENT NOW 
Remember nothing new on race day so wear your trusty running shoes and your old comfortable running gear. Your body odour may prevent you from winning the Fabergé contract but you’ll win that medal you’re after.

9. SAVE YOUR LEGS 
Run your club long run (60km plus) slowly. Time on your legs is important, not beating that club member who irritates you. Save that for the race.

8. REST WELL 
Taper sufficiently to race day. It’s better to arrive at the start line well rested, slightly overweight and under trained than vice versa – but not as under trained and overweight as David Vlok of Egoli fame, who’ll be running his 20th.

7. KNOW THE COURSE 
Drive the course. It’s a sobering experience and essential. The initially, excited chattering group of Americans I took over the route three years ago were utterly silent after 65 kays.

6. TURN IN EARLY
There’s nothing wrong with sex the night before, just as long as you’re not staying up all night looking for it.

5. RESIST THE URGE TO SURGE 
Start slowly and when you get the urge to surge don’t. Many kilometres later when you again get the urge to surge don’t and you will have a great race.

4. DON’T FOLLOW GREEN 
If in doubt follow a yellow number runner. They don’t intend to make a hash of it. Don’t follow a green number. They may look impressive but they are usually poorly prepared and hoping to get through ‘on memory’.

3. KEEP GOING 
Don’t look at the distance markers until the last 20km or so. What does 67km to go mean? Just that it’s still far, very far!

2. LOOK OUT FOR CAMERAS 
Walk often but not if there is a television camera pointing at you. Jog till the camera focuses on someone else then walk.

1. SWITCH IT UP 
If cramps strike, try jogging slightly pigeon-toed or duck-footed. The changed running gait often works.

Ten Pointers for a Guaranteed Comrades Finish | Runner's World South Africa - the world's leading running magazine

The Perfect Post-Run Drink

Milk is still the best choice for post-run recovery. Here's why runners need more of this
nutrient-rich beverage

From Runnersworld: By Liz Applegate, PH.D.


Few drinks are as high in health-boosting nutrients as milk. This staple contains protein, carbs, and key vitamins and minerals that make it a smart choice--especially for runners. (But choose fatfree or one-percent varieties to reduce your intake of saturated fat.) Now, thanks to new processing techniques that help suspend tiny micro particles of fat in milk, even fat-free varieties (which actually have about half a gram per cup) have a creamier taste. Here's how milk can do the runner's body good.

BUILD STRENGTH As a kid, you learned milk is a standout source of calcium (vital for bone health and muscle contraction), supplying about 30 percent of your Daily Value (DV). Milk also contains more than 10 percent of your DV for potassium, which supports both fluid balance and healthy blood pressure.

BEAT SORENESS A 250ml glass of milk provides 18 percent of the DV for protein. Studies show that milk protein (made of whey and casein) may stave off muscle soreness. And a new study concludes that milk does a better job of lowering markers of muscle damage postworkout than sports drinks do.

REFUEL MUSCLES Milk has about 12 grams of carbs per serving in the form of lactose, a sugar that helps refuel muscles. Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI issues. Fortunately, lactose-free versions make it possible for sensitive runners to enjoy milk.

IMPROVE PERFORMANCE Milk is fortified with about 25 percent of your DV for vitamin D, which many runners fall short on and may be important for endurance and speeding recovery. Milk has a quarter of your needs for vitamin B3, which runners--especially women--need to help maintain high mileage.

LOSE WEIGHT Organic milk may be more expensive, but it also contains higher levels of the essential fat alpha-linolenic acid (or ALA). Some studies suggest this fatty acid may help with longterm weight control. Brands such as Organic Horizon are now fortifying some of their milk products with omega-3 fatty acids, which fight inflammatory disorders and may help runners recover faster.

Yet another happy study (this one from the UK) finds that drinking chocolate milk between exhaustive bouts of exercise improves endurance more than a carb recovery drink. Researchers think chocolate milk has a superior ratio of fat, carbs and protein making it ideal for recovery. 
 

Feel Lucky About Your Next Run

Feel Lucky About Your Next Run from Runner's World

I don't know about you, but my to-do list often rivals the length of my Target receipt. I have activities mapped out from the time my alarm sounds: Down coffee, run, pack lunches, herd kids to school, walk the dog, write and be creative on command, drink more coffee, squeeze in yoga?, prep dinner, drive kids to activities, return to nest, cook, help with homework, eat, wash dishes, oversee hygiene, read stories, give tickles, say prayers, collapse (them, me). Repeat.

When I have a race on the calendar, I sprinkle in long runs and speedwork. By then my to-do list starts to look like a complicated recipe, my day broken down into cups, cups, tablespoons, and teaspoons. Sometimes I can feel the weight of my responsibilities pressing down on me, the way the X-ray apron rests heavy on my chest at the dentist.

I felt this way during a recent hard workout. I was chugging up a hill saying to myself, I have to get up this hill. I have to finish this workout. And then all of a sudden, a few people came to mind, some sick, others struggling, and I thought about how much they would love to have the opportunity to tackle this hill. I bet they wouldn't think they had to. In the clarity of thinking that comes with adversity, they would likely say they got to run up this hill. I wondered what might happen if I started to think that way.

I decided to try it. Instead of thinking or saying, I have to finish this project or I have to pick up my kids, I stopped myself and tweaked my language: I get to work on this assignment. I get to pick up my children from school. I get to help them with homework. I get to buy groceries and make dinner for my family. I get to do speedwork. I get to take Luke to football practice. I get to go on a long run. I get to bring cupcakes up to Grace's class. I get to fold clean clothes for my children. I get to listen to Bella sing in choir. I get to run this 5-K, 10-K, half-marathon, marathon...

At first it felt forced and silly, but after a few days, it became natural. I felt freer, more thoughtful, and more aware of why I do what I do. Perhaps I had become so encumbered with my to-dos that I forgot to be thankful for the opportunity to do them. I realized that it's possible to have a reawakening about the beauty in our lives, to understand that we are so damn lucky to be healthy, to have people to love and the ability to care for them.

Since then, I've shared the idea and gotten inspiring feedback. A friend told me she felt more joy while taking care of her kids. Another told me her running group spoke in I get to language for an entire run. A woman and her friends wore "I Get To Run" T-shirts on race day. A woman running the Turkey Trot in Santa Barbara on Thanksgiving morning came up to me and said, "What a beautiful day. Aren't we lucky we get to run?"

Gratitude is contagious. It's the smallest thing, but it has the power of something big. It's a shift in perspective that can open your head and your heart. And if you want, you get to try it.

New Pics online: Loskop 2010

Our Official Weekend Away was held at this years Loskop Marathon.

Thanks to all who made it possible and all those who attended. If you weren't there, you missed out! But hey, there's always next year :-)

Cross Country 2010: Fixtures

Dawie de Villiers fowarded this email from Andre Gobey to me - regarding the start of the Cross Country season. If you are keen to try something different, by getting off the road, and getting some speed into your legs at the same time... this is the way to go.

A list of 2010 Cross Country events are published at the bottom of this post.



Hi Cross Country friends,

Sorry for the delay in emails this year. The effect of the 2010 world cup right in the middle of our cross country season is taking its toll with the availability of our venues.

Our cross country season kicks off on Saturday, 24 April 2010 with the very popular Transnet race. The event attracted a record field of 642 participants last year.

Please note that we have had to increase our entry fees to R 15.00 this year. We have tried our best to keep the cost at a minimum, but after six years, we have no other choice if we want to keep presenting quality events.

Welcome to the 2010 green season, it is always great to see all the old faces and some new ones too at the first event of our season.

Event 1 at Transnet Park, 24 April 2010

The event at Transnet is always a very popular one. The organizing club leaves no stone unturned to make sure that athletes receive the best service possible.

Transnet Park is at 160 Lynette Street at Kilner Park.
From Pretoria City Centre, take Soutpansberg Road; turn left into CR Swart and Right into Lynette Street.
From the N1 (JHB - Polokwane) take the Stormvoël off ramp and drive Towards Pretoria. Turn left into CR Swart drive at the Hardy Miller Circle and left again into Lynette Street.

The event starts at starts 12:30. You can contact Nico Luus at 083 282 0776.
Entry Fee: R 15.00
The first three finishers in each age category will receive a medal.

Program:

* Race 1 - 12:30 - 1 km

Girls 8 yrs (Born 2002 or after), Boys 8 yrs (Born 2002 or after)

* Race 2 - 12:40 - 2 km

Girls 9 yrs (Born in 2001), Girls 10 yrs (Born in 2000)

* Race 3 - 12:50 - 2 km

Boys 9 yrs (Born in 2001), Boys 10 yrs (Born in 2000)

* Race 4 - 13:00 - 3 km

Boys 11 yrs (Born in 1999), Boys 12 yrs (Born in 1998)

* Race 5 - 13:15 - 3 km

Girls 11 yrs (Born in 1999), Girls 12 yrs (Born in 1998), Girls 13 yrs (Born in 1997)

* Race 6 - 13:30 - 4 km

Boys 13 yrs (Born in 1997), Boys 14 yrs (Born in 1996), Boys 15 yrs (Born in 1995), Men 21yrs (Born in 1989 and after), Men 23 (Born in 1987 and after), Senior Men

* Race 7 - 13:50 - 4 km

Girls 14 yrs (Born in 1996), Girls 15 yrs (Born in 1995), Girls 16 yrs (Born in 1994), Girls 17 yrs (Born in 1993), Women 21yrs (Born in 1989 or after),

Women 23yrs (Born in 1987 or after), Senior Women, Women 30, Women 35 yrs, Women 40 yrs, Women 45 yrs, Women 50 yrs, Women 55 yrs, Women 60 yrs, Women 65 yrs, Women 70+ yrs

* Race 8 - 14:10 (includes both 6 km and 8 km distances)

Boys 16 yrs (Born in 1994), Boys 17 yrs (Born in 1993), Junior Women (Born in 1992), Men 60 yrs, Men 65 yrs, Men 70+ yrs - 6 km

Junior Men, Senior Men, Senior Women, Men 30, Men 35 yrs, Men 40 yrs, Men 45 yrs, Men 50 yrs, Men 55 yrs - 8 km

The Rest of the season

Fixtures

This year, our season will be divided into two stages. We will not be running cross country during the soccer holiday.
In the first stage athletes need to take part in at least two of the first four events:

o Transnet (24 April 2010) Lynette street 160 Kilner Park, starts at 12:30, contact Nico Luus at 083 282 0776.
o Prestige College Hammanskraal on 1 May 2010 starts at 12:30 contact Andre Gobey at 072 191 0538.
o Fountains Valley on 8 May 2010 starts at 12:30 contact Rufan Palm of AS Eagles at 082 339 6049.
o Philidelphia School Soshanguve on 15 May 2010 starts at 12:30 contact Joel Balloyi of Monaco Athletic Club 084 448 4873.

to stand a chance to be included in the team that will represent Gauteng North at the Inter Provincial meeting at Mahwelereng stadium at Mokopane (Potgietersrus) on 29 May 2010.

In the second stage, athletes will compete in at least three events plus the Gauteng North championships on 21 August to be eligible for selection into the provincial team for the national championships on 11 September 2010 in Pretoria.

We will split into two groups:

o Primary school athletes (Ages 8 to 13).

To qualify for the South African Cross Country championships, athletes have to take part in at least three of the following events of which the Gauteng North Cross Country championships is compulsory:

+ Tuine High School (Friday 16 July 2010) Contact Johan Steynberg at 084 603 5766.
+ Boerefort Primary School (Friday 23 July 2010) Contact Jeninie Smit at 012 335 2886.
+ Simon Bekker Primary School (Friday 30 July 2010) Contact Jimmy Robberts at 082 371 9585.
+ Queenswood Laerskool (Friday 6 August 2010) Contact Corlia Ludick at 082 572 1127.
+ Laerskool Kameelfontein (Friday 13 August 2010) Contact Johan van Staden at 012 808 5064
+ Gauteng North Championships (Saturday 21 August 2010) (Compulsory) Contact Andre Gobey 072 191 0538

You can also contact Japie Venter at 082 823 8019.

o Secondary school athletes, seniors and masters (Ages 14 and up)

To qualify for the South African Cross Country Championships, athletes have to take part in at least three of the following events of which the Gauteng North Championships is compulsory:

+ New Balance (Saturday, 24 July 2010) at Fountains Valley. This event incorporates an ever Trial Running event on the Gauteng North calendar. Contact Alan Smith at 073 255 7931.
+ Midstream (Wednesday 28 July 2010), contact Alet Kieser at 083 486 7038.
+ Wonderboom High School (Wednesday 4 August 2010), contact Alet Kieser at 083 486 7038.
+ Clapham High School (Wednesday 11 August 2010), contact Alet Kieser at 083 486 7038.
+ Prestige College (Wednesday 18 August 2010), contact Alet Kieser at 083 486 7038.
+ Gauteng North Championships (Saturday 21 August 2010) (Compulsory) Contact Andre Gobey 072 191 0538

I will announce the venues for the provincial championships and the South African championships as soon as it is finalized.

+ Please note that if you take part for a school, you have to register for the Friday and Wednesday competitions so that they can add your name to their results system database. To do this, contact
# Primary Schools Japie Venter at 082 823 8019.
# Seconday Schools Alet Kieser at 083 486 7038.

Personalia
We would like to congratulate the four Gauteng North Athletes that represented South Africa at the World Cross Country championships in Poland on 27 March 2010:

§ Steven Mokoka obtained position 23, the best ever by a traveling South African in the 12 Kilometer event. To put this performance into perspective it is worth noting that Steven passed the 10 Kilometer mark in 28 minutes 30 seconds on a muddy track. This time is barely 10 seconds slower than the time he posted when he won the National track championships on a tartan track a week earlier and 30 seconds slower than the national road running record. Many of you will know that Hendrick Ramaala holds the SA 10 000 meters record of 27:29.94, but I am willing to bet money that Steven will threaten that record in the not to distant future.

§ Letitia Saayman achieved position 39 and lead the South African Junior ladies team to a 10th position at the World Championships.

§ Ronel Thomas achieved position 66 in the senior ladies race.
§ Marelise Retief achieved position 72 in the senior ladies race.

We are very proud of you guys.

Email List
If you would like to receive this Cross Country email, please email Andre Gobey to be added to his mailing list.

Andre Gobey
072 191 0538

Need some inspiration?

I find these last few weeks of training before the Comrades marathon tough going. It's peak milage season, and the strains of the past few months of training are beginning to weigh me down. It's tough on us all, it's tough on our families. There are thoughts of throwing in the towel - but surely the pain of quitting will be worse than hanging in there for a couple more weeks?

Here's an inspirational video to keep us all going. It's a couple of years old, but the words are as true today as they were when it was recorded.

Hang in there guys... we're almost there.

Perils of the Cat Eye - by Bruce Fordyce

In 1934 Yorkshire’s Percy Shaw invented the road markings and lights that we know as cat's eyes. Their value to motorists was really proven in WW II when the blackout in the UK made night driving particularly hazardous.

With the Two Oceans a few days away I am reminded that one of the difficulties of climbing the monstrous Chapman’s Peak apart from the climb itself is to safely negotiate one’s way up and down the mountain without falling victim to the cat's-eye tumble.

There have been cat’s eyes on Chapman’s since it was first built but a few years ago somebody decided to replace the old ones with a small upright metal box that is a death trap for runners. I remember being alerted to the problem a couple of years ago when, with a yelled profanity the runner in front of me stumbled, flung his arms out, tried to grab the back of the runner in front of him, and crashed to the ground tearing the back number off the runner he had tried to grab for support.

Then the following year I saw medics carefully stitching a woman’s chin. Her red-stained running vest spoke volumes. That same year I had ridden the Cape Argus Cycle Tour and had been riding wonderfully until my front tyre was torn off by a cat's eye.

The problem is not confined to the Two Oceans. There are a number of road races in South Africa where cat's eyes are a menace. At this year’s Sunrise Monster in Pretoria a big, hefty bloke went sprawling in front of the small bus I was leading. His ¾ pike with side-roll was worth at least a 9.75 from the Olympic gymnastics judges. At the finish of the same race my mate Lawrence Mallen was lying on a stretcher in the medical tent while medics attended to his bloodied knees
and grazed shins. "Damn Cat's Eyes" was his response to my concerned question “What happened to you?”

Of course this problem is not the fault of the race organisers and the Two Oceans team have, for instance tried placing dozens of safety covers over the cat's eyes with some success. Despite these efforts and the warning shouts of other runners there are always going to be cat's eyes casualties. The problem is here to stay and it is one we runners need to be continually aware of.

That’s easier said than done. There are so many distractions in a race that prevent us from focusing on the dangers of little metal blocks dividing the road. Fatigue, shuffle running styles, crowded groups of runners covering the road and sheer forgetfulness will always help to trip us up.

I suppose some warning signs might help, but really we are just going to have to remember to remain vigilant and to look after each other.

Two Oceans Results

Congratulations to Wingate members who completed Two Oceans 2010:

21km:
Gerda Botha 2:15:28
Martiena Smit 2:56:39
Hanlie Snyman 2:16:02
Don Smit 2:56:39
Pieter Snyman 2:25:07
Rynier van der Watt 1:46:26
Jan Vermaak 2:44:08

56km:
Ria Barnard 6:34:41
Marietjie Greeff 6:19:09
Magdaleen van Zyl 5:30:36
Elmien Vermaak 5:39:05
Jaco Botha 3:57:57
Nico Botha DNS
Bennie Buys 5:38:57
Hein du Toit 5:55:39
Vernon Hohls 4:49:32
Rory McGuirk 4:49:32
Gert Nel 5:50:08
Frans Smit 5:44:59