This n That - Agape
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An e-mail newsletter from Agapé Athletics Club
Editor: Marieta Bortoli 082 466 7031 22 April 2019 .za
E-mail: marietabortoli@
NB
- Next league race – 25 May
- Awards function 4 May
- Agapé race (Jacaranda City Challenge) – 12 October. Members to assist. PLEASE DIARIZE !!!!!!
Editorial
I see that there is a race in Pretoria this coming Saturday, but I did not see any flyer and the information is also not available on race results. According to AGN the race is called the City of Tshwane Half Marathon at Voortrekker Park, Silverton and the distances are 5/12.5 and 25 km and starts at 06h30.
Please remember to RSVP your attendance to our awards function on 4 May.
Notice Board Additions
◊ Race of Hope
◊
Attachments
□ Awards function invite
□ Comrades Church Service invite
Birthday Greetings
May your birthday bring joy, contentment and may the Lord’s blessing surround you.
Mag jy in hierdie nuwe lewensjaar ‘n innerlike vrede ken wat jou in staat sal stel om die eise en behoeftes van elke dag in die seker wete van die Heer se teenwoordigheid tegemoet te gaan.
|Erika Fourie 24 April |Elmirie Meyer 27 April |
|Anlie Dicks 28 April |Maria van Zyl 28 April |
Personalia
Welcome new and former members
In the mailbox
General
Clothing available:
Buffs @ R100
Ladies skirts @ R200
Second skins @ R220
Age tags @ R30
The items will also be available at races, please visit our gazebo or contact Marix at 072 541 7268
Congratulations
Congratulations to the following members:
Thank you’s
Race reports
Race report feedback Castle Walk Easter Road Race, 22 April 2019, one of the more challenging 10 km races in Pretoria (Elbert Loubser):
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The arriving Winter makes things lovelier in the sense that the race starting times are gradually crawling towards 07:00 (as opposed to Summer starts which generally are at 06:00). So, there is this ever so slight margin where one is able to lie in bed for a few additional warm moments, before setting out into the cruel 'cold-dark' 13 degrees Celsius world. :-( and :-)
At the entry tables (adjacent to Swakop Street) we are welcomed by flashing multicoloured Easter Bunny headgear ears worn. In the pre-dawn darkness, this was quite a colourful display. Nice touch!
A blast from the air hooter sets us off at 07:00 in Tankwa Street (a change from Tsitsa Street, where we had started in previous years).
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After a few hundred meters, a left into Tsitsa Street (sound familiar? :-) ), where the ascent starts, a slight down on Lois Avenue, a right into Gariep Street, where the climbing starts in all earnest (yip, and this is supposed to be the 'going down' part of the race). Right into William Nicol Street which has a section where the road surface is actually cement'! Ok, granted, it is a short cement section. As we crest the top of this hill, the descent starts, down (still in William Nicol), left in Andries Strydom Street (fairly flat here), clockwise around a green patch, which I disappointedly realised is not part of the Moreletta Kloof Nature Reserve. Ouch! Rude awakening it was. Have had this incorrect perception for many years. So, it was quite a shock to my neuron(s) and synapses path(s) which needed to be reprogrammed.
Route profile and course map, courtesy from Peter Darroll (RAC):
[pic] [pic]
With a few twists and turns, with a good measure of steep down hills and a couple of hills thrown in between (I kid you not), we go downhill past Oosterlig Church in Hugo Street. Left into Lea Street, Left into Roslyn Avenue (uphill section past Chamberlain's Waterkloof, seriously ?!), right into Gay Street, down-down-down to Koljander Avenue (me thinks), left into Kassia Avenue (where the message that we now had started to 'climb back' came through loud and clear), left into Paprika Avenue, right into a winding Seldery Avenue (lovely greenery on the right), left into Caraway Avenue, right into Gay Street, left into Roslyn Avenue and a right up the steeply inclined Gwen Street where the serious 'fun' of 'hill training' commenced.
At some stage we find ourselves enjoying the down on Dwyka Street, followed by a knee crunching cement surfaced Coega Street, a right into Lois Avenue, left into Keiskamma Street. The latter a run able down which then converts to a steep up towards the Mediclinic Kloof, left and then a uppish-flattish Jochemus Street brought us to Nossob Street. A right into Swakop Street brought us home to the Finish line where a wooden medal and goodie bag (Milo) awaited us.
[pic] [pic]
Photo, courtesy Peter Darroll (RAC):
Need to add, somewhere on the route at a watering point, we received an 'Easter marshmallow', which went down, oh, so smoothly. Then, after finishing, at the gate close to the prize giving another bunny with a basket presented me with another 'Easter marshmallow', which went down 'double smooth'. :-)
Photo, courtesy Peter Darroll (RAC):
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Hmmm, I found myself in an unforeseen dilemma here: Which AGN athletics/running club do I thank for presenting this lovely race?
The sponsors, yes (see front page of flyer for more sponsors), Castle Walk, yeeeeeees,
[pic],
Liesel and Fusion Sports ( = event planner, contact person), yeeeees, AGN, yeees................., but which running/athletics club assisted here?
In any case, to all those involved in organizing the race: Thank you! :-)
Race Results
Castle Walk (AGN) 10km race - 2019-04-20
|Position |Initials |Surname |Sex |Age |Finish Time |
|65 |C |Burger |M |53 |00:59:26 |
|92 |L |Fourie |M |74 |01:03:58 |
|178 |G |Hughes |F |70 |01:13:53 |
|189 |C |Mouton |F |62 |01:15:29 |
|198 |D |Frost |M |62 |01:17:11 |
|315 |E |Loubser |M |62 |01:39:42 |
Two Oceans 56km race – 2019-04-20
Surname Initials Sex Age Finish time
Imrie K M 40 – 49 04:55:34
Marais-Werner S F 40 – 49 04:58:01
Meyer E F 40 – 49 05:41:21
Van der Merwe J M 40 – 49 06:10:32
Marais-Werner A F 40 – 49 06:13:44
Schunke F M 60 – 69 06:19:35
Van der Westhuizen M M 50 – 59 06:47:09
Lenoge A F 40 – 49 06:53:14
Van Wyk L F 40 – 49 06:53:25
Lenoge T M 40 – 49 06:53:55
Fourie L M 40 – 49 07:07:05
Manganye A M 60 – 69 07:10:43
Two Oceans 21.1km race – 2019-04-20
Surname Initials Sex Age Finish time
Boudouris M F Open 02:14:22
Kellerman H M Open 02:22:47
Benadie D F 50 – 59 02:26:34
Venter H M 50 – 59 02:39:15
Venter M F 50 – 59 02:39:15
Lynnridge Mall Family Day (AGN) 11km race - 2019-04-22
|Position |Initials |Surname |Sex |Age |Finish Time |
|76 |E |Dirkse Van Schalkwyk |F |43 |01:02:55 |
|87 |L |Fourie |M |74 |01:04:55 |
|183 |J |Coetzee |F |68 |01:11:29 |
|270 |R |Stutterheim |M |70 |01:18:26 |
|402 |R |Sher |M |75 |01:28:01 |
|558 |S |Bothma |M |45 |01:46:40 |
|609 |E |Loubser |M |62 |02:03:03 |
Lynnridge Mall Family Day (AGN) 22km race - 2019-04-22
|Position |Initials |Surname |Sex |Age |Finish Time |
|41 |C |De Kiewit |M |59 |01:56:55 |
|67 |L |Mabondile |M |35 |02:03:47 |
|128 |C |Burger |M |54 |02:12:32 |
|133 |L |Van Zyl |M |54 |02:13:27 |
|189 |E |Van Zyl |F |41 |02:20:36 |
|211 |H |Greyling |M |49 |02:24:51 |
|283 |V |Kruger |F |42 |02:41:01 |
|318 |C |Mouton |F |62 |02:53:33 |
League results
Training/Health snippets
Why running easy is so hard
Although there are many benefits of running, the one that lures most of us is the success we get when we run faster. The endorphin rush is better, the satisfaction and pride is strong, and it feels good to know your hard work is paying off.
Sometimes though, when you have run too hard, either the day before, or for a few days before, it can be easy to wonder, why am I not getting better at running or why is my pace getting slower?
It seems logical, right?
If you run faster in your daily runs, then you will get faster.
Unfortunately, that is not true, and it goes one step beyond this. If you do not do most of your runs at a slow and easy pace, one of three things will happen to you; overtraining, injuries, burnout.
Either way, the result is that you can no longer run.
This becomes even more important if you are marathon training.
Once the accumulated fatigue from weeks of training builds up, the recovery after a long run becomes even more important, and will take longer.
Focus on recovery runs and how they will help you.
What is a Recovery Run?
The definition of an easy run is exactly what it sounds like.
It isn’t a trick.
You want to run at a slow pace (regardless of how “fast” or “slow” of a runner you think you are), and you want it to feel like you could do it all over again.
Yes, that easy.
Why Easy Days are Important for Recovery
Running hard puts us in pain, it puts us in a state of discomfort where our mind is screaming at us to stop.
You would think that alone that would be enough to slow us down and make us want to run at a pace that is enjoyable and does not provoke those thoughts.
Yet over and over, on our recovery days we end up running too fast. It all comes down to confidence.
When it is lacking, that is when we look for reassurance within our recovery days, and if we can’t get it through those runs, we start to wonder why we are getting worse at running or why running is so hard for some people.
Running is hard for everyone. Running is always going to be hard.
When we are feeling strong, and believe we are in better shape than ever before, we do not feel the need for proving anything on recovery days.
If you have the confidence to trust in yourself that on the longer days and the hard work out days your body will know how to run faster and longer, then you will notice that you keep getting better at running, because you can run your best on the days that matter.
Now:
There are a number of ways we let ourselves get out of control and risk the one word no runner wants to hear; injured.
These are the ones I sometimes struggle with and how I work on them to make sure I run for recovery not for my ego:
Addicted to your GPS watch
We are staring at that piece of technology on our wrists that tells us what speed our culture has deemed an acceptable running pace.
We have become so reliant on them, and I think it takes away from the beauty of running and its simplicity.
I hate to admit it, but I definitely fall into the trap of looking at it too often, seeing the 8:?? number in my pace is usually followed by a much lower 7:?? mile. (Remember, even thought that may seem fast, my race pace for a marathon is 5:5?).
As much as I try to tell myself not to do it, I struggle not to.
However, I find that when I do leave my Garmin at home, or when I cover it up with my sleeve, I feel so much better after the run, as I just ran by what felt good, rather than what I feel like I should be doing.
Stop being too competitive
We end up competing with ourselves if we are running a familiar course that we have timed in the past. Even worse is when we compete against whoever we are running with.
We all know someone who had to run half a step in front of you whenever you run together … and if you don’t ... sorry, it’s you!
See if this sounds familiar:
Sometimes, when running with friends, our egos often get tangled up in a chest puffing match, and the pace quickens as the run goes on.
Before you know it, the stubborn runner in you comes out, and you refuse to back down until you are both sprinting. Ironically, the more courageous one of the two of you, is usually the one who says something, or eventually backs off.
Of course, this is always followed by a pointing match, “you started it”!
Next time you sense this coming on, try to be the bigger person, and step back, chances are, they will be glad you did!
Using running to relieve stress
We are beating ourselves up about a previous race/workout and want to try to prove that it was just a fluke or a bad day.
I don’t know what we are trying to do, as there is only one place that really matters, and that is out on the race course.
I know I am guilty of trying to reassure myself that I am in good shape.
This is often the recovery run that pushes you over the edge ... and you either end up injured, or over trained.
Slower pace means a slower runner
This is the one I mentioned earlier, but it is worth repeating, as it is the one that is the toughest to get our minds around.
The faster you run every day, the faster you will be….
Sounds like it should make sense, but unfortunately that could not be more wrong.
The year in college where I had injury after injury, was the year where I tried to run at 7:10 pace or better every run ... in addition to the 2 workouts and long run I was doing each week.
At the end of the day, easy runs do not prove anything.
Think about it this way:
If you are going to run a 5k, you cannot just run a 5k every day as hard as you can and expect each day you will get faster and race well.
Yes, maybe initially, but that isn’t how we train for races.
In the same way we run intervals within our work outs or change our speed from the warm up to work out and recoveries, we need to make sure we do run easy in between hard days.
Not leaving enough time to run
This is the one Steve gets most mad about. I sometimes do not leave enough time between my run and the next task I have to do/place I have to be. I therefore end up rushing to make sure I get it all in.
This also relates to another bad one:
Wanting to get it over with.
O those days we really feel like crap, we want to just get home as quickly as possible, and rather than embracing the soreness/tiredness, we put our head down and push.
This is another one where you are asking for trouble.
When it comes down to it, there is no right way to do workouts.
As long as you are getting some hard training in, you will be okay. There are so many different opinions as to what is best, BUT all coaches agree that recovery days are incredibly important.
It takes more strength and courage to run easy than it does to run hard.
Anyone can run hard ... if you are a new runner, you probably run every run hard, and if you keep it up, you will end up paying the price.
You have to be confident enough in yourself to be able to back off the pedal and run easy.
Running easy on your recovery days will make a huge difference in your running.
If running means a lot to you, and being healthy means anything to you, you should keep reminding yourself, and give them as much attention as the hard workouts, as they are what make all the difference.
Even if that means telling yourself (our loud) to slow down during your run. I do that sometimes!
I don’t know about you, but I would rather be slightly less fit, but know I am healthy.
Just in case you needed another one of those “click” moments, here are the Runners Connect easy run posts, all of which are actually a great read, especially if you are not sure what pace to run.
Your thought for the week
If you don’t like something change it; if you can’t change it, change the way you think about it.
Your smile for the week
A police officer attempts to stop a car for speeding and the guy gradually increases his speed until he's topping 100 mph. The man eventually realizes he can't escape and finally pulls over. The cop approaches the car and says, "It's been a long day and my shift is almost over, so if you can give me a good excuse for your behaviour, I'll let you go." The guy thinks for a few seconds and then says, "My wife ran away with a cop about a week ago. I thought you might be that officer trying to give her back!"
==
What did the bee say to the flower?
Hi, honey.
==
A customer walked into a bar and said, “I’ll have a pint of less, please.”
“Less?” queried the bartender. “What’s that?”
“I don’t know either,” said the customer, “but my doctor told me to drink less.”
Something to ponder over / something spiritual
Highway 109
A drunk man in an Oldsmobile, they said, had run the light that caused the six-car pileup on 109 that night.
When broken bodies lay about and blood was everywhere, the sirens screamed out elegies, for death was in the air.
A mother trapped inside her car, was heard above the noise; her plaintive plea near split the air: "Oh, God, please spare my boys!"
She fought to loose her pinned hands; she struggled to get free, but mangled metal held her fast in grim captivity.
Her frightened eyes then focused on where the back seat once had been, but all she saw was broken glass and two children's seats crushed in.
Her twins were nowhere to be seen; she did not hear them cry, and then she prayed they'd been thrown free, "Oh, God, don't let them die!"
Then firemen came and cut her loose, but when they searched the back, they found therein no little boys, but the seat belts were intact.
They thought the woman had gone mad and was traveling alone, but when they turned to question her, they discovered she was gone.
Policemen saw her running wild and screaming above the noise in beseeching supplication, "Please help me find my boys! They're four years old and wear blue shirts; their jeans are blue to match.
"One cop spoke up, "They're in my car, and they don't have a scratch. They said their daddy put them there and gave them each a cone then told them both to wait for Mom to come and take them home.
I've searched the area high and low, but I can't find their dad. He must have fled the scene, I guess, and that is very bad."
The mother hugged the twins and said, while wiping at a tear, "He could not flee the scene, you see, for he's been dead a year."
The cop just looked confused and asked, "Now, how can that be true?"
The boys said, "Mommy, Daddy came and left a kiss for you. He told us not to worry and that you would be all right, and then he put us in this car with the pretty, flashing light. We wanted him to stay with us, because we miss him so, but Mommy, he just hugged us tight and said he had to go.
He said someday we'd understand and told us not to fuss, and he said to tell you, Mommy, he's watching over us."
The mother knew without a doubt that what they spoke was true, for she recalled their dad's last words,
"I will watch over you."
The firemen's notes could not explain the twisted, mangled car and how the three of them escaped without a single scar.
But on the cop's report was scribed, in print so very fine, an angel walked the beat tonight on Highway 109.
Cancelled Races
Notice Board
Useful Links:
raceresults.co.za/flyers - for the latest race pamphlets
agn.co.za/#League for the latest league logs and the league points you earned
Wednesday 1 May MiWay Wally Hayward Marathon 42.2/21.1/10/4.9/1 km
Race Organisers: Alpha Centurion Runners/Walkers
Venue: Centurion Rugby Club, 270 West Avenue, Die Hoewes, Centurion (next to Supersport Park)
GPS: S 25 51’27.0 E 28 11’40.1
| |42.2 km |21.1 km |10 km |4.9km |1 km |
|Entry fees |R 180 |R 130 |R 100 |R 50 |R 20 |
|Entry fees 70+; blind & wheelchair athletes *1 May only |Free |Free |Free | | |
|Start time |06h30 |07h00 |07h15 |09h00 |
|Time Limit |05h30 |03h30 |02h00 |None |
21.1/42.2km online entries only – No entries on race day
Wheelchair athletes welcome
No animals allowed
Entries capped at: 5km – 1000; 10km – 3000; 21.1km 4000; 42.2km - 5000
Saturday 4 May The McCarthy VW/Audi Love Run 21.1/10/5 km
Race Organisers: Love Running Athletics Club
Venue: Hatfield Christian Church, January Masilela Rd, Waterkloof Glen
| |21.1 km |10 km |5 km |
| Entry fee |R 120 |R 80 |R 50 |
| Start Time |Run 07:00 |07:15 |
| |Walk 06:45 | |
| Cut-off |?? |
Wheelchair athletes at own risk – steep hills on route
No Pets
No iPods or listening devices are allowed
Pre-entries at: Run-away Sport; Audi Centre Arcadia & Menlyn; McCarthy VW Wonderboom & Silver Oaks
entrytime.co.za
Saturday 11 May Jackie Mekler Race 25/10/5 km
Race Organisers: PMMC
Venue: Pretoria Military Sportsgrounds, Thaba Tshwane (Voortrekkerhoogte)
GPS: S 25 47’15.35 E 28 8 20.22
| |25 km |10 km |5 km |
| Entry fee |R ?? |R ?? |R ?? |
| Start Time |06:30 |06:45 |
| Cut-off |04:00 |02:30 |01:30 |
Free t-shirt for the 1st 1000 entries on the 25km only
No Wheelchair athletes allowed due to traffic conditions
No Pets
No iPods or listening devices are allowed
Pre-entries at: Run-away Sport; Sweat Shop Irene: Sportsman’s Warehouse Princess Crossing & Montana Crossing
enteronline.co.za
Saturday 18 May Race of Hope 21.1/10/5 km
Race Organisers: Run/Walk for Life
Venue: The Grove Mall, c/o Lynwood & Simon Vermooten Rd, Equestria
| |21.1 km |10 km |5 km |
| Entry fee |R 90 |R 70 |R 50 |
| Start Time |07:00 |
| Cut-off |03:00 |
No Pets
No iPods or listening devices are allowed
Pre-entries at: Gen-X Clothing, Upper Level, The Grove Mall
enteronline.co.za
|2019 AGN LEAGUE FIXTURE LIST |
|EVENT |DISTANCE |DATE |LEAGUE |
| | | |RR |RW |
|Skosana Development Run |21.1/10 km |25/05/19 |X |X |
|Race of Friendship |21.1/10 km |29/06/19 |X |X |
|Zwartkop Road Race |21.1/10 km |27/07/19 |X |X |
|Spirit of Flight |10 km |31/08/19 |X |X |
|Brooklyn Road Race |21.1/10 km |07/09/19 |X |X |
|Capital Classic |21.1/10 km |05/10/19 |X |X |
|Freedom of Expression |21.1/10 km |02/11/19 |X |X |
Masters Athletics Fixture list
South Africa
10 August 2019 Mpumalanga Secunda
? October 2019 Rassies Bronkhorstspruit
25/26 October 2019 SWD Oudtshoorn
8/9 November 2019 Free State Bloemfontein
South African Championships
2/3/4 May 2019 SWD Oudtshoorn
April/May 2020 Central Gauteng Herman Immelman
Africa Championships
2021 Nairobi, Kenya
2023 South Africa
International Championships
28/9 - 6/10 2019 30th Summer universiade Naples, Italy
20/7/2020 – 1/8/2020 World Masters athletics Champs Toronto, Canada
Time Trials:
Centurion - Wednesdays at 17:30
Lewende Woord Centurion
Contact Marinda 654 5800 (h) / 082 720 9017
Zita Park - Tuesdays at 17:30
Zita Street, Zita Park, Garsfontein
Contact Hennie Venter – 082 676 6792
Gazebo Enquiries
Hennie Venter – 082 676 6792
|INTERCESSOR |
| |
|[pic] |
| |
|Jaco Barkhuizen 083 519 1737 |
Agapé Executive 2018/2019
|Name |Position |Telephone number |E-mail address |
|Hennie Venter |Chairperson |082 676 6792 |henniev@seng.co.za |
| | | |venterhennie08@ |
|Hennie Venter |Registrar & Club Captain |082 676 6792 |henniev@seng.co.za |
| | | |venterhennie08@ |
|Marieta Bortoli |Treasurer & Vice chairperson |082 466 7031 |marietabortoli@ |
|Marieta Bortoli |Secretary & Editor |082 466 7031 |marietabortoli@ |
|De Wet de Beer |Race organizer & PRO |082 373 2987 |dewet@styletechnique.co.za |
|Jaco Barkhuizen |Intercessor |083 519 1737 |jaco00028@ |
|Marix Venter |Clothing co-ordinator |072 541 7268 |ventermarix9@ |
|Marix Venter |General activities |072 541 7268 |ventermarix9@ |
|Gustav Brink |Statistician |083 417 8431 |gustav.brink@ |
[pic] [pic] [pic]
Hennie Venter Marieta Bortoli De Wet de Beer
[pic] [pic] [pic]
Jaco Barkhuizen Marix Venter Gustav Brink (Ex-officio)
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