The Asics Vaal Trail Run takes place at Vanderbijl Park on 11 July
Race distances: 5km, 10km, 21km
Download the Race pamphlet here (note: this document is 3.8MB)
June 27, 2010
Get off the road
Feel like running a Trail Race this winter?
The Asics Vaal Trail Run takes place at Vanderbijl Park on 11 July
Race distances: 5km, 10km, 21km
Download the Race pamphlet here (note: this document is 3.8MB)
The Asics Vaal Trail Run takes place at Vanderbijl Park on 11 July
Race distances: 5km, 10km, 21km
Download the Race pamphlet here (note: this document is 3.8MB)
Knot a bad idea - laces that don't need to be tied
Can you imagine never tying your running shoes again? No tripping over intied laces? No overtight laces? No more loose laces? The answer has just arrived in SA.... introducing Xtenex Laces.
Read a related article on www.runnersworld.co.za here
This technology addresses the source of footwear related pain and discomfort: lace migration. Lace migration is the gradual movement of the shoe lace toward the forward bend of a shoe, which causes two main problems:
1) Binding; a tightening and restricting pressure at the top of the shoe. This can lead to foot fatigue, pain, numbness and restriction of natural foot swelling.
2) It loosens the fit around the footwear’s metatarsal area, which causes increased slipping and reduction of forward foot stabilization. This can produce heat friction, which often leads to painful blisters.
Xtenex laces have an elastic core and a series of knots along the entire length of the lace at consistent length intervals. Stretch the lace and the knots disappear, allowing you to thread the lace through the eyelets. Release the tension and the knots reappear. More knots between eyelets lessens the tension; fewer knots between eyelets increases tension. This technology enhances footwear fit, comfort and performance through its many advantages:
Xtenex laces have an elastic core and a series of knots along the entire length of the lace at consistent length intervals. Stretch the lace and the knots disappear, allowing you to thread the lace through the eyelets. Release the tension and the knots reappear. More knots between eyelets lessens the tension; fewer knots between eyelets increases tension. This technology enhances footwear fit, comfort and performance through its many advantages:
- The Xtenex Lace expands during natural foot swelling and eliminates foot compression.
- The lace does not slip — the knots maintain the original fit by restricting involuntary lace movement through the eyelets; increasing comfort and keeping the foot stable in the foot bed.
- No plastic pieces are needed.
- Eliminates "dual-compression impact" (impact #1 = shoe sole hits ground / impact #2 = foot hits foot bed of shoe).
- A lace shoe is made into a slip-on — Never tie you shoelaces again!
- Asymmetrical lacing — the shoe upper can be molded to the natural non-symmetric form of the foot by independently adjusting the tension between each set of eyelets. The unique ability to have different tension zones along the entire lacing system results in a custom fit every time.
- Enhanced lateral stabilization is achieved by increasing the tension along the left or right side of a shoe upper. This helps to stabilize and support the foot within the foot bed while enhancing footwear and foot care technologies such as orthotics, arch supports and insole technologies.
- The lace does not slip — the knots maintain the original fit by restricting involuntary lace movement through the eyelets; increasing comfort and keeping the foot stable in the foot bed.
- No plastic pieces are needed.
- Eliminates "dual-compression impact" (impact #1 = shoe sole hits ground / impact #2 = foot hits foot bed of shoe).
- A lace shoe is made into a slip-on — Never tie you shoelaces again!
- Asymmetrical lacing — the shoe upper can be molded to the natural non-symmetric form of the foot by independently adjusting the tension between each set of eyelets. The unique ability to have different tension zones along the entire lacing system results in a custom fit every time.
- Enhanced lateral stabilization is achieved by increasing the tension along the left or right side of a shoe upper. This helps to stabilize and support the foot within the foot bed while enhancing footwear and foot care technologies such as orthotics, arch supports and insole technologies.
Read a related article on www.runnersworld.co.za here
June 21, 2010
Wingate Road Runners Golf Day Invite
Where: Wingate Park Country Club
When : Tuesday 24th August 2010
Entry fee: R1'600.00 per 4Ball
Includes Halfway Lunch Voucher, Dinner and Prize Giving
Golf Carts can be booked at additional cost of R200.00
Tee Off Times: Starting from11h00 to 12h38
Book now:
Leon: 072 240 6363 or email Leon
Vernon: 082 955 4523 or email Vernon
Sponsorship opportunity:
Sponsor a Tee Box for only R500.00
Use this opportunity to market your business / company!
To book your sponsored Tee, click here to email Leon.
If you or your company, would like to sponsor or donate some prizes, get in touch with Leon on
072 240 6363.
June 15, 2010
Cross Country Info
A message from Andre Gobey:
Thank you everyone who supported the cross country event at the Botanical gardens this past Saturday. Thank you also for your positive feedback. We had 251 participants which is remarkable considering the timing of the event. I am very proud of the loyalty of the Gauteng North athletes – the large turnout at the event at Polokwane is proof.
A BIG Thank you to RUN-AWAY-SPORT and NEW BALANCE who sponsored the event and the prizes of the winners of each event. Without their contribution, it would have been difficult to host the event.
Please note that the event scheduled for 10 July 2010 at Klerksdorp has now been moved to Potchefstroom on the same date. To qualify for the AGN team to this Inter Provincial, athletes have to take part in at least two of the following events:
These events include:
· Polokwane on Saturday, 29 May 2010 - Done
· Pretoria Botanical Gardens on Saturday, 12 June 2010 - Done
· Hatfield Christian School on Saturday, 19 June 2010 at 12:30
· Eldoraigne High School on Saturday, 26 June 2010 at 12:30
This event will be attended by Gauteng North, Central North West, North West North, Limpopo and Mpumalanga)
Results of the event at Botanical Gardens are attached.
Hatfield Christian School, Saturday 19 June 2010
The event starts at 12:30.
We would like to thank Pierre and Hannele le Roux and Hatfield Christian Church for helping us at such short notice.
Best route to get there would be to turn South into Corobay Avenue from from Garsfontein road (at The Glen High School) which will take you straight to the event.
Contact Hugo Badenhorst at 083 675 3523 or Steve Rautenbach at 072 184 4445 or Michael Seme at 073 148 5332.
Entry Fee R 15.00
Program:
· Race 1 - 12:30 - 1 km
Girls 8 yrs (Born 2001 or after), Boys 8 yrs (Born 2001 or after)
· Race 2 - 12:40 - 2 km
Girls 9 yrs (Born in 2000), Girls 10 yrs (Born in 1999)
· Race 3 - 12:50 - 2 km
Boys 9 yrs (Born in 2000), Boys 10 yrs (Born in 1999)
· Race 4 - 13:00 - 3 km
Boys 11 yrs (Born in 1998), Boys 12 yrs (Born in 1997)
· Race 5 - 13:15 - 3 km
Girls 11 yrs (Born in 1998), Girls 12 yrs (Born in 1997), Girls 13 yrs (Born in 1996)
· Race 6 - 13:30 - 4 km
Boys 13 yrs (Born in 1996), Boys 14 yrs (Born in 1995), Boys 15 yrs (Born in 1994), Men 21yrs (Born in 1988 and after), Men 23 (Born in 1986 and after), Senior Men
· Race 7 - 13:50 - 4 km
Girls 14 yrs (Born in 1995), Girls 15 yrs (Born in 1994), Girls 16 yrs (Born in 1993), Girls 17 yrs (Born in 1992), Women 21yrs (Born in 1988 or after),
Women 23yrs (Born in 1986 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 1993), Boys 17 yrs (Born in 1992), Junior Women (1990, 1991, 1992), Men 60 yrs, Men 65 yrs, Men 70+ yrs - 6 km
Junior Men (1990,1991,1992), Senior Men, Senior Women, Men 30, Men 35 yrs, Men 40 yrs, Men 45 yrs, Men 50 yrs, Men 55 yrs - 8 km
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
The season will now be divided into three stages. Stage one leading up to the Inter Provincial in Limpopo is complete.
Stage two; leading up to the Inter Provincial at Potchefstroom on 10 July will require athletes to take part in at least two of the following events:
· Inter Provincial at Polokwane – Done
· Pretoria Botanical Gardens on Saturday on 12 June 2010 at 12:30 – Done
· Hatfield Christian School on Saturday on 19 June 2010 at 12:30 – Contact Hugo Badenhorst 083 675 3523 or Michael Seme at 073 148 5332 for more information.
· Eldoraigne High School on Saturday, 26 June 2010 at 12:30 – Contact Wessel du Toit at 084 206 6154 for more information.
In the third 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:
- 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
Primary schools who wish to affiliate should contact Mnr Freek Hennop at Laerskool Vissershoek Cell 0823961433) or freekhenn@gmail.com to get a CD to enter your team. The deadline for affiliation is 16 July 2010.
Envelopes with entries will be available from 13:00 on the day of each event.
Entry fee R 12.00 per athlete.
Events start at 14:30. Every athlete will receive a medal and the first 10 athletes in each age category will receive a certificate of merit.
Program
· Event 1 Girls 8 (1 Km) 14:30
· Event 2 Boys 8 (1 Km) 14:40
· Event 3 Girls 9 (2 Km) 14:50
· Event 4 Boys 9 (2 Km) 15:05
· Event 5 Girls 10 (2 Km) 15:15
· Event 6 Girls 10 (2 Km) 15:25
· Event 7 Girls 11 (3 Km) 15:35
· Event 8 Boys 11 (3 Km) 15:55
· Event 9 Girls 12 (3 Km) 16:10
· Event 10 Boys 12 (3 Km) 16:30
· Event 11 Girls 13 (3 Km) 16:45
· Event 12 Boys 13 (4 Km) 17:05
You can also contact Japie Venter at 082 823 8019 for more detail.
- 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.
- Garsfontein 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
The Gauteng North and the National Cross Country Championships will take place at Tshwane University of Technology at 183 Staatsartillerie Road in Pretoria.
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.
- Secondary Schools Alet Kieser at 083 486 7038.
June 13, 2010
David Vlok's Comrades Shocker
The Ultimate Nightmare
by Bruce Fordyce
Bruce Fordyce recounts the detailed story of David Vlok's nightmare Comrades Marathon.
Every runner has experienced those nightmares. It's race morning and you wake to see the sun streaming through the curtains of your hotel room. A surge of adrenalin and terror catapults you from your bed and you run around your room like a headless chicken panicking to get to the start of a race for which you are hopelessly late, and for which you have been preparing for many months.
Not only are you late for the start of the race but you have also arrived at the start wearing the wrong shoes, as a desperate despair envelops you, you are woken by a noise, or by your partner turning over in bed and you realise with an immense sigh of relief that you have only been dreaming. It isn’t race morning, you are at home in bed; there are still two weeks to go before race day. All is well.
But for David Vlok, at last week's Comrades marathon, it wasn’t a dream. It was real and it was worse than a nightmare.
David was in Durban to celebrate what should have been an extremely proud occasion; the running of his 20th Comrades and the award of a coveted “double-green” number. He spent the night before the race at Durban’s famous Elangeni Hotel. He knew he would have to wake especially early to join dozens of others for the long bus ride to the start at the Pietermaritzburg City Hall the next morning. But he wasn’t concerned. The general hustle and bustle of runners waking up all over the hotel would ensure that he woke well in time. Besides which, he was sharing a room with Renier Grobler who was part of the Nedbank elite green dream seconding team. When Renier woke to fill bottles and pack for the team he would wake up. After all David’s bakkie was part of the fleet of seconding vehicles. They couldn’t forget him.
He watched the Super 14 final on television in the evening and mindful of the gargantuan task facing him the next morning he enjoyed just one beer. In bed, however he struggled at first to sleep as the pre-race nerves gnawed at his stomach. Renier’s fidgeting around in their room also irritated him. Eventually David snapped and growled at Renier to make less noise. Renier crept around their room like a church mouse. David fell into a coma. Unable to sleep, Renier softly exited their room, closed the door as quietly as possible and left for Pietermaritzburg.
David woke to the sound of his phone ringing. He had to get out of bed to sleepily answer it. It was his girlfriend Candice phoning. “My darling”, she said “I know that you are in the bus driving to Pietermaritzburg now and I wanted to wish you luck and to remind you “Shoonkums” that I’ll be thinking of you all day.”
In a millionth of a nanosecond David was wide awake as a giant surge of super heated adrenalin surged through his veins. It was 4:45 am and he wasn’t on any bus. The race was due to start in 45 minutes, and he was standing naked in his hotel room 90 kilometres from the Comrades start line on the most important racing morning of his life. So little time so much to do. David screamed down the phone to a poor night duty clerk at reception. “I don’t care about the cost, get me a hotel car now and get me to @#% Pietermaritzburg”
David’s nightmare got worse. The running vest he had packed was too small. Desperately he tore at it with his hands and teeth to create more breathing space. Pinning his on numbers, one inadvertently upside down he shot into the lift and hurtled into reception.
And then things began to get even worse. There was no car available to drive him to the start. Cowering behind the counter the terrified receptionist explained apologetically. “All our cars are driving to Pietermaritzburg taking runners to the start of the Comrades sir” David sprinted out into the street and to his immense relief found a sleeping taxi driver slumped over the steering wheel of a wreck of a taxi. Banging on the side window he woke the slumbering driver and demanded to be driven to 'Maritzburg even though it was going to cost him R800.
David rummaged through his wallet and discovered it contained only one R50 note. Perhaps it was the sheer terror and desperation in David’s voice but the hotel Clerk handed him R800 as David frantically signed his life away for the cash. The wreck of a taxi lurched into gear and trundled off towards a very distant Pietermaritzburg. Even though it was a wreck and had no lights, David began to calm down, "It would be alright" he reasoned. He would be late, but not desperately late.
David’s nightmare was about to get much worse. Neither he nor the driver had remembered that there were two huge events occurring on the same weekend in KZN. The Comrades marathon and the dress rehearsal for the football world Cup had resulted in many road closures. The 90 kilometre drive was going to be at least a 110 kilometre weaving, doubling-back dead end catastrophe. David added 15 minutes to his ETA.
David’s nightmare was about to become blacker still.
A pink glow tinged the horizon as the taxi rattled its painstaking way towards Pietermaritzburg. Suddenly the rattle became a shaking, then a spluttering and then the taxi shuddered to a halt. It had run out of petrol. David was going to be running a lot further than he had anticipated that day. Grabbing an empty can and his precious R50 note he sprinted the 2 kilometres to the petrol station they had just recently passed. Then he sprinted back with the fuel.
At last Pietermaritzburg hove into view. But all main roads into the city were blocked. David began his second hard run of the day, another 2 ½ kilometer sprint to the start line. He had to get there to run over the special mat to ensure that his race chip recorded that he had started. But as he arrived at the start line the Comrades officials had just finished rolling up the mat. The runners were gone. It was time to pack up. A young lady spectator offered to take his photograph as David stood under the start banner. Her photograph recorded that he was starting half an hour late. As he set off on his journey to Durban and in pursuit of the 20,000 runners ahead of him an official leapt into the road, “David Vlok” He shouted officiously, “I am disqualifying you for a late start”. The few remaining spectators begged the official to allow him to run and urged David to go. He set off with the official pursuing him still shouting that he was disqualified. Despairingly, as he ran down the road to Durban, David turned to the official and said “Listen mate I’m running to Durban are you going to chase me all the way there?” The official abandoned his pursuit and David set off in the dark. But he was lost and alone and the new 2010 route through the outskirts of Pietermaritzburg was a complete puzzle to him. He was enveloped by fresh waves of panic.
And then finally David Vlok’s luck changed and his nightmare began to end. A lone traffic officer spied him wandering lost and alone and gave him a police escort until he had caught the tail end of the Comrades field.
Accompanied by a flashing blue light and wailing siren for nearly an hour David almost experienced the thrilling sensation of leading the Comrades marathon. In reality he was stone last for all that time.
His Comrades ended 11 hours and 13 minutes after the official starting gun (So he probably ran the race in about 10:40) As he finished Comrades officials were there to greet him, hand him a medal and, inform him that he was indeed an official finisher. Not only are you late for the start of the race but you have also arrived at the start wearing the wrong shoes, as a desperate despair envelops you, you are woken by a noise, or by your partner turning over in bed and you realise with an immense sigh of relief that you have only been dreaming. It isn’t race morning, you are at home in bed; there are still two weeks to go before race day. All is well.
But for David Vlok, at last week's Comrades marathon, it wasn’t a dream. It was real and it was worse than a nightmare.
David was in Durban to celebrate what should have been an extremely proud occasion; the running of his 20th Comrades and the award of a coveted “double-green” number. He spent the night before the race at Durban’s famous Elangeni Hotel. He knew he would have to wake especially early to join dozens of others for the long bus ride to the start at the Pietermaritzburg City Hall the next morning. But he wasn’t concerned. The general hustle and bustle of runners waking up all over the hotel would ensure that he woke well in time. Besides which, he was sharing a room with Renier Grobler who was part of the Nedbank elite green dream seconding team. When Renier woke to fill bottles and pack for the team he would wake up. After all David’s bakkie was part of the fleet of seconding vehicles. They couldn’t forget him.
He watched the Super 14 final on television in the evening and mindful of the gargantuan task facing him the next morning he enjoyed just one beer. In bed, however he struggled at first to sleep as the pre-race nerves gnawed at his stomach. Renier’s fidgeting around in their room also irritated him. Eventually David snapped and growled at Renier to make less noise. Renier crept around their room like a church mouse. David fell into a coma. Unable to sleep, Renier softly exited their room, closed the door as quietly as possible and left for Pietermaritzburg.
David woke to the sound of his phone ringing. He had to get out of bed to sleepily answer it. It was his girlfriend Candice phoning. “My darling”, she said “I know that you are in the bus driving to Pietermaritzburg now and I wanted to wish you luck and to remind you “Shoonkums” that I’ll be thinking of you all day.”
In a millionth of a nanosecond David was wide awake as a giant surge of super heated adrenalin surged through his veins. It was 4:45 am and he wasn’t on any bus. The race was due to start in 45 minutes, and he was standing naked in his hotel room 90 kilometres from the Comrades start line on the most important racing morning of his life. So little time so much to do. David screamed down the phone to a poor night duty clerk at reception. “I don’t care about the cost, get me a hotel car now and get me to @#% Pietermaritzburg”
David’s nightmare got worse. The running vest he had packed was too small. Desperately he tore at it with his hands and teeth to create more breathing space. Pinning his on numbers, one inadvertently upside down he shot into the lift and hurtled into reception.
And then things began to get even worse. There was no car available to drive him to the start. Cowering behind the counter the terrified receptionist explained apologetically. “All our cars are driving to Pietermaritzburg taking runners to the start of the Comrades sir” David sprinted out into the street and to his immense relief found a sleeping taxi driver slumped over the steering wheel of a wreck of a taxi. Banging on the side window he woke the slumbering driver and demanded to be driven to 'Maritzburg even though it was going to cost him R800.
David rummaged through his wallet and discovered it contained only one R50 note. Perhaps it was the sheer terror and desperation in David’s voice but the hotel Clerk handed him R800 as David frantically signed his life away for the cash. The wreck of a taxi lurched into gear and trundled off towards a very distant Pietermaritzburg. Even though it was a wreck and had no lights, David began to calm down, "It would be alright" he reasoned. He would be late, but not desperately late.
David’s nightmare was about to get much worse. Neither he nor the driver had remembered that there were two huge events occurring on the same weekend in KZN. The Comrades marathon and the dress rehearsal for the football world Cup had resulted in many road closures. The 90 kilometre drive was going to be at least a 110 kilometre weaving, doubling-back dead end catastrophe. David added 15 minutes to his ETA.
David’s nightmare was about to become blacker still.
A pink glow tinged the horizon as the taxi rattled its painstaking way towards Pietermaritzburg. Suddenly the rattle became a shaking, then a spluttering and then the taxi shuddered to a halt. It had run out of petrol. David was going to be running a lot further than he had anticipated that day. Grabbing an empty can and his precious R50 note he sprinted the 2 kilometres to the petrol station they had just recently passed. Then he sprinted back with the fuel.
At last Pietermaritzburg hove into view. But all main roads into the city were blocked. David began his second hard run of the day, another 2 ½ kilometer sprint to the start line. He had to get there to run over the special mat to ensure that his race chip recorded that he had started. But as he arrived at the start line the Comrades officials had just finished rolling up the mat. The runners were gone. It was time to pack up. A young lady spectator offered to take his photograph as David stood under the start banner. Her photograph recorded that he was starting half an hour late. As he set off on his journey to Durban and in pursuit of the 20,000 runners ahead of him an official leapt into the road, “David Vlok” He shouted officiously, “I am disqualifying you for a late start”. The few remaining spectators begged the official to allow him to run and urged David to go. He set off with the official pursuing him still shouting that he was disqualified. Despairingly, as he ran down the road to Durban, David turned to the official and said “Listen mate I’m running to Durban are you going to chase me all the way there?” The official abandoned his pursuit and David set off in the dark. But he was lost and alone and the new 2010 route through the outskirts of Pietermaritzburg was a complete puzzle to him. He was enveloped by fresh waves of panic.
And then finally David Vlok’s luck changed and his nightmare began to end. A lone traffic officer spied him wandering lost and alone and gave him a police escort until he had caught the tail end of the Comrades field.
Accompanied by a flashing blue light and wailing siren for nearly an hour David almost experienced the thrilling sensation of leading the Comrades marathon. In reality he was stone last for all that time.
Later it was an honour and privilege for me to be asked to present him with his double-green permanent number (2575) for successfully completing his 20th Comrades. It will forever be remembered as one of the most memorable runs in the history of the race.
(I’ve been chuckling about it ever since)
Members: Join us at the 1st Wingate Road Runners Golf Day
Where: Wingate Park Country Club
When : Tuesday 24th August 2010
Entry fee: R1'600.00 per 4Ball
Includes Halfway Lunch Voucher, Dinner and Prize Giving
Golf Carts can be booked at additional cost of R200.00
Tee Off Times: Starting from11h00 to 12h38
Book now:
Leon: 072 240 6363 or email Leon
Vernon: 082 955 4523 or email Vernon
Sponsorship opportunity:
Sponsor a Tee Box for only R500.00 - NB: This is reduced sponsorship cost, limited to WINGATE MEMBERS only! Use this opportunity to market your business / company.
To book your sponsored Tee, click here to email Leon.
If you or your company, would like to sponsor or donate some prizes, get in touch with Leon on 072 240 6363.
Guest Speaker:
If you know of any celebrities or guest speakers who we can book for the evening, please let us know.
June 6, 2010
Comrades 2010 Results
Well done to all Wingate Comrades 2010 runners.
A special congratulations to the following members on their achievements:
Sammy Ngoepe - Silver Medal
Vernon Hohls, Willie Watson & Gerhard Nel - 10th Medal (Green Number)
Bennie Buys & Johan van Wyk - 20th Medal (Double Green Number)
Below is a summary of Wingate finishers.
Thanks to Pieter de Jager for putting together a more detailed list of results - including split times, overall as well as category and gender positions. To see the detailed results click here
A special congratulations to the following members on their achievements:
Sammy Ngoepe - Silver Medal
Vernon Hohls, Willie Watson & Gerhard Nel - 10th Medal (Green Number)
Bennie Buys & Johan van Wyk - 20th Medal (Double Green Number)
Below is a summary of Wingate finishers.
Thanks to Pieter de Jager for putting together a more detailed list of results - including split times, overall as well as category and gender positions. To see the detailed results click here
June 5, 2010
Post-Race Recovery
From Runner's World South Africa - the world's leading running magazine
The high that comes from a big achievement/event, such as the Comrades marathon can quickly morph into a major downer if you don't have a plan for the aftermath. That plan doesn't have to culminate in another marathon, or even another race, but it should contain some meaningful goals, such as maintaining a specific weekly mileage or just making sure you run a certain number of days every week. Of course, it's important to be flexible with your goals to avoid injury. But after running a marathon, you're at a very high fitness level, and with the right training focus you can make the most of it.
Gotta Getta Goal
For many runners, planning a second marathon before crossing the finish line of the first--is a bit overwhelming. An excellent alternative is to concentrate on shorter races. "Marathon training leaves you with a great base of aerobic fitness that doesn't vanish immediately after your marathon is over," says Jason Lehmkuhle, a 2:16 marathoner in St. Paul, Minnesota. "You can capitalize on that fitness, sharpen your speed, and turn it all into fast 5-Ks and 10-Ks."
But having postmarathon racing plans doesn't mean pounding out a track workout two days after your marathon. Instead, you need to focus on recovery in the first week after the race so that you're better able to progress in training in the subsequent weeks. During those weeks, try running on grass and trails to lessen the pounding on your still-sore muscles, and listen to your body. "The last thing you want to do is force racing again if your body isn't ready," says Lehmkuhle.
Sonja Friend-Uhl, an online running coach and national-class runner, says signs that you're rushing your recovery include prolonged fatigue, loss of appetite, feeling lethargic on your runs for several days in a row, severe mood swings or depression, illness, and, of course, any running-related injury. Encountering any of these symptoms means you may need to scale back on your post-race goals, but just a bit. So instead of racing that postmarathon 5-K time trial, give yourself some more time and focus on a race taking place next month.
But the time to start thinking about life after the marathon is now. "Create your postrace goals during the month before your event," advises Friend-Uhl. "Write them down so you can keep your mind stimulated with future endeavors."
If you're afraid that planning your postmarathon running so far in advance will distract you from the singular focus your earlier marathon demands, Friend-Uhl doesn't buy that line of thinking. "A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says. "Having postrace goals on the horizon reminds you that this one race does not define you as a runner or a person."
Plan the Work, Work the Plan
Regardless of what your post-marathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training. Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal.
After the Marathon:
Week 1
Training Goal for Week: Recover as quickly as possible
Key Ways to Meet the Week's Goal: Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat frequent high-carb meals to replenish your energy stores.
Mileage Goal for the Week: Up to 25 percent of average premarathon mileage
Week 2:
Training Goal for Week: Resume regular running
Key Ways to Meet the Week's Goal: Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.
Mileage Goal for the Week: 25 to 50 percent of average premarathon mileage
Week 3:
Training Goal for Week: Get your legs moving fast again.
Key Ways to Meet the Week's Goal: After one run, do six to eight 100-metre pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few kms of another run at your marathon pace.
Mileage Goal for the Week: 50 to 70 percent of average premarathon mileage
Week 4:
Training Goal for Week: Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal: After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week: 60 to 80 percent of average premarathon mileage.
Post-Race Recovery | Runner's World South Africa - the world's leading running magazine
The high that comes from a big achievement/event, such as the Comrades marathon can quickly morph into a major downer if you don't have a plan for the aftermath. That plan doesn't have to culminate in another marathon, or even another race, but it should contain some meaningful goals, such as maintaining a specific weekly mileage or just making sure you run a certain number of days every week. Of course, it's important to be flexible with your goals to avoid injury. But after running a marathon, you're at a very high fitness level, and with the right training focus you can make the most of it.
Gotta Getta Goal
For many runners, planning a second marathon before crossing the finish line of the first--is a bit overwhelming. An excellent alternative is to concentrate on shorter races. "Marathon training leaves you with a great base of aerobic fitness that doesn't vanish immediately after your marathon is over," says Jason Lehmkuhle, a 2:16 marathoner in St. Paul, Minnesota. "You can capitalize on that fitness, sharpen your speed, and turn it all into fast 5-Ks and 10-Ks."
But having postmarathon racing plans doesn't mean pounding out a track workout two days after your marathon. Instead, you need to focus on recovery in the first week after the race so that you're better able to progress in training in the subsequent weeks. During those weeks, try running on grass and trails to lessen the pounding on your still-sore muscles, and listen to your body. "The last thing you want to do is force racing again if your body isn't ready," says Lehmkuhle.
Sonja Friend-Uhl, an online running coach and national-class runner, says signs that you're rushing your recovery include prolonged fatigue, loss of appetite, feeling lethargic on your runs for several days in a row, severe mood swings or depression, illness, and, of course, any running-related injury. Encountering any of these symptoms means you may need to scale back on your post-race goals, but just a bit. So instead of racing that postmarathon 5-K time trial, give yourself some more time and focus on a race taking place next month.
But the time to start thinking about life after the marathon is now. "Create your postrace goals during the month before your event," advises Friend-Uhl. "Write them down so you can keep your mind stimulated with future endeavors."
If you're afraid that planning your postmarathon running so far in advance will distract you from the singular focus your earlier marathon demands, Friend-Uhl doesn't buy that line of thinking. "A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says. "Having postrace goals on the horizon reminds you that this one race does not define you as a runner or a person."
Plan the Work, Work the Plan
Regardless of what your post-marathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training. Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal.
After the Marathon:
Week 1
Training Goal for Week: Recover as quickly as possible
Key Ways to Meet the Week's Goal: Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat frequent high-carb meals to replenish your energy stores.
Mileage Goal for the Week: Up to 25 percent of average premarathon mileage
Week 2:
Training Goal for Week: Resume regular running
Key Ways to Meet the Week's Goal: Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.
Mileage Goal for the Week: 25 to 50 percent of average premarathon mileage
Week 3:
Training Goal for Week: Get your legs moving fast again.
Key Ways to Meet the Week's Goal: After one run, do six to eight 100-metre pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few kms of another run at your marathon pace.
Mileage Goal for the Week: 50 to 70 percent of average premarathon mileage
Week 4:
Training Goal for Week: Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal: After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week: 60 to 80 percent of average premarathon mileage.
Post-Race Recovery | Runner's World South Africa - the world's leading running magazine
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