This n That



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 15 April 2019 .za

E-mail: marietabortoli@

NB

- Next league race – 19 May

- Awards function 4 May

- Agapé race (Jacaranda City Challenge) – 12 October. Members to assist. PLEASE DIARIZE !!!!!!

Editorial

For those taking a long weekend break please drive safely and enjoy your rest. To all our Two Oceans athletes have a super race.

Please take note that our gazebo will not be at any of the two races in Pretoria this the weekend.

Notice Board Additions

◊ Jackie Mekler

◊

Attachments

□ Awards function 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.

|Seitricha Morrison 14 April |Magda Dippenaar 17 April |

|Mamiki Maselkgoma 19 April |Marike Boudouris 21 April |

|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

COMRADES 2019

CMA Race Director, Rowyn James has confirmed that the official route distance of the 48th Comrades Up Run is 86,83km. This effectively means that this year’s route is 100m longer than the 2017 Comrades Marathon Up Run.

The Comrades Marathon 2019 Substitution Process has officially closed on the 15th of April 2019.

Qualifying for the 2019 Comrades Marathon is applicable as of 26 August 2018 till 2 May 2019. The qualifying criteria for this year’s Comrades Marathon will be to complete a standard 42.2km marathon in under 4 hours and 50 minutes, or a 56km ultra-marathon in under 6 hours and 45 minutes.

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 Results

Freunis Zietsman (AGN) 10km race - 2019-04-13

|Position |Initials |Surname |Sex |Age |Finish Time |

|108 |W |Kiewitt |M |51 |00:49:02 |

|109 |D |De Beer |M |47 |00:49:04 |

|162 |C |Wolhuter |M |39 |00:52:17 |

|187 |L |Fourie |M |74 |00:53:51 |

|192 |E |Fourie |F |51 |00:54:07 |

|385 |M |Mandrie |M |47 |01:06:09 |

|549 |L |Motlogedi |F |35 |01:14:40 |

|714 |S |Bothma |M |45 |01:26:51 |

|854 |K |Nurden |M |80 |01:54:36 |

Freunis Zietsman (AGN) 21km race - 2019-04-13

|Position |Initials |Surname |Sex |Age |Finish Time |

|204 |C |Burger |M |66 |02:02:18 |

Freunis Zietsman Walk (AGN) 10km race - 2019-04-13

|Position |Initials |Surname |Sex |Age |Finish Time |

|7 |L |Klopper |M |54 |01:07:34 |

League results

Training/Health snippets

Why do we get back pain while running, anyway?

If you think about it, your back has an enormous role to play when it comes to running. When you run, you have to hold your body vertical — sometimes for a very long time — and your back has to work with the rest of your body to keep you moving and upright.

When it comes to your lower back, it’s all about core strength, and the coordination of your legs. When you run, your core muscles have to work hard to support your spine and lower back, while your core, hips, glutes, and hamstrings have to join forces to keep you stable. When one muscle or a group of muscles becomes fatigued, your lower back has to work harder to keep you upright and, on your feet,, which can cause pain, or worst case scenario — injury.

And if you’re experiencing more pain in your upper back instead of your lower back, it’s often as a result of your head position. Yep, you heard right. A lot of upper back pain is a result of having your head leading your body — jutting out in front of your body — causing unnecessary tension and stress on the upper back. Another likely culprit of upper back pain is your arms. If you’re holding your arms up too tight or maybe even too high or tensing your shoulders up towards your ears (which is common when the body is fatigued), it can cause strain on your upper back.

What can you do to prevent back pain while running?

To prevent back pain while running, the best thing you can do is to work on strength and flexibility. You need a strong core to support your spinal muscles, and strong, flexible legs (glutes, hips, quads, and hamstrings) to hold the body upright and stable while you run.

This is why cross-training — incorporating strengthening movements into your running routine — is so important! If you want to run for a long time, you have to protect your body by strengthening the muscles that keep your body moving and upright — it’s as simple as that.

What kinds of exercises can you do to prevent back pain?

Thankfully, there are ways to lessen the stress on your back and make running a little more comfortable — well, unless you ask your legs, of course.

If you’re looking to prevent back pain while running, try the following 3 strengthening exercises:

1. Ball pikes

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One of my favourite core strengthening exercises is ball pikes — this exercise not only challenges your core and back but also helps to increase hip mobility and flexibility. To begin, rest your shins on top of an exercise ball and place your hands on the floor, slightly more than shoulder width apart, with your arms straight. Roll the ball in towards your chest, while lifting your hips as high as you can, without bending your knees, and then pause at the top and roll it back slowly. Do as many as you can, between 10-20, for 3 rounds.

2. Warrior three hamstring extensions with leg lifts

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In my opinion, if you wanted to do one move for the rest of your life that would help strengthen your glutes and hamstrings, improve hip flexibility, strengthen your core, and also help to improve your balance and stability, this is the move you should be doing. To begin, stand with feet about hips width apart. Bring one knee in towards your chest, and if possible, extend the leg out in front of you. Reach your arms up overhead, palms facing inward (you can hold onto a medicine ball for a more advanced movement). Pause. Then begin to move the leg behind you, bending forward from the hips until your body forms a “T” shape. Repeat on one side 10 times and then switch legs. Try to do this for 3 rounds.

3. Bicycle crunches

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Having a strong core and flexible hips are both essential when it comes to running without back pain, which is why I love bicycle crunches. They work to strengthen your core while also challenging your hip flexibility and mobility. To begin, lie on your back with your shins parallel to the ceiling. Begin to draw one leg out in front of you and touch the opposite elbow to the opposite knee. And then switch, pausing each time with elbow to knee and heel hovering off of the ground. Do 20 bicycle crunches (10 each side) for 3 rounds.

Running is a high-impact activity and can cause repetitive stress on the body, especially the lower back. Cross-training with these 3 moves combined with stretching the calves, hamstrings, and back body is a sure way to prevent back pain before it starts.

Your thought for the week

I alone cannot change the world, but I can cast a stone across the water to create many ripples.

Your smile for the week

A redneck couple, both bona fide rednecks, had 9 children. They went to the doctor to see about getting the husband 'fixed'.

The doctor gladly started the required procedure and asked them what finally made them make the decision. Why after nine children would they choose to do this?

The husband replied that they had read in a recent article that one out of every ten children being born in the United States was Mexican, and they didn't want to take a chance on having a Mexican baby because neither of them could speak Spanish.

==

A university committee was selecting a new dean. They had narrowed the candidates down to a mathematician, an economist and a lawyer.

Each was asked this question during their interview: 'How much is two plus two?'

The mathematician answered immediately, 'Four.'

The economist thought for several minutes and finally answered, 'Four, plus or minus one.'

Finally, the lawyer stood up, peered around the room and motioned silently for the committee members to gather close to him. In a hushed, conspiratorial tone, he replied, 'How much do you want it to be?'

Something to ponder over / something spiritual

Paasfees

Dis nie toevallig dat Johannes 3:16 waarskynlik die bekendste teks in die hele Bybel is nie.

Dit vat God se liefde vir mense in 'n neutedop saam. So lief het Hy ons dat Hy die lewe van Sy Seun prysgee sodat ons vir altyd kan lewe.

Met Paasfees fokus ons opnuut aan God se liefde vir die mens, juig ons weer oor die wonder dat Jesus gewillig was om die hemel te verlaat en as gewone mens na die wȇreld te kom en aan 'n kruis te sterf sodat ons sonde vergewe kan word.

Die belangrikste eienskap van God is Sy liefde. 'n Mens hoef maar net na Jesus aan die kruis te kyk om die omvang van God se liefde vir jou persoonlik te besef; so lief het God die wȇreld,so lief het het Hy jou dat Hy Sy seun laat sterf sodat jy kan lewe. As jy Sy genade aanbod wil aangryp, is dit noodsaaklik dat jy in Jesus sal glo. Wie nie glo nie is reeds veroordeel omdat hy nie in die enigste Seun van God glo nie.

Maak seker dat jy hierdie Paasfees jou geloof in Jesus herbevestig.

Jaco Barkhuizen

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

Saturday 20 April Castle Walk Easter Road Race 10/5 km

Race Organisers: Fusion Sports

Venue: Castle Walk Shopping Centre, c/o Nossob & Swakop Streets, Erasmuskloof

| |10 km |5 km |

| Entry fee |R 90 |R 50 |

| | |Children under 12 |

| | |R 30 |

| Start Time |07:00 |07:15 |

| Cut-off |?? |

Pets allowed on the 5km only

Wheelchair athletes are allowed on the 5km only

No iPods or listening devices are allowed

Pre-entries at: Run-away Sport; Sweat Shop Irene, Dunkeld West & Fourways; Curves Castle Walk Shopping Centre

Monday 22 April Run-a-way Sport Family Day Run/Walk 22/11/6 km

Race Organisers: Run/Walk for Life Athletics Club

Venue: Lynnridge Mall, c/o Jacobson & Lynnwood Road, Lynnwood

| |22 km |11 km |6 km |

| Entry fee |R 90 |R 70 |R 50 |

| Start Time |07:00 |

| Cut-off |?? |

Wheelchair athletes welcome

No Pets

No iPods or listening devices are allowed

Pre-entries at: Run-away Sport; Sweat Shop Irene

entrytime.co.za

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: Sportmans Warehouse Princess Crossing & Montana Crossing

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 |

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|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@ |

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Hennie Venter Marieta Bortoli De Wet de Beer

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Jaco Barkhuizen Marix Venter Gustav Brink (Ex-officio)

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