This n That



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 07 October 2019 .za

E-mail: marietabortoli@

NB

- Next league race – Freedom of Expression – 2 November

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

- Agapé AGM – 16 November

Editorial

This coming Saturday is our race. We wish de Wet and his team all the best for the weekend and trust that everything will run smoothly.

This week we show the progress statistics for the walkers. Please refer to “General” for more information.

If you have a lot of medals and do not know what to do with it, there is a solution for you. Refer to “In the Mailbox” for more.

Notice Board Additions

◊ Fara Summer Challenge

◊

Attachments

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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.

|Gert Smith 09 October |Roald le Roux 13 October |

|Bianca Siconolfi 13 October |Dorothy Benadie 14 October |

|Domaré Stander 16 October |Elsie van Zyl 19 October |

Personalia

Welcome new and former members

In the mailbox

Medals Wanted – Chris Burger

I recently cleaned out several hundred medals, retaining only a few special cases. I donated the remainder to two charities--a home for intellectually disabled adults and a school for Down's Syndrome kids. In both cases, they use the medals as rewards, and the recipients are ecstatic.

I'm sure I'm not the only one with too many medals. I'd very much appreciate it if you could donate some of your unwanted medals. I'll pass them along to the two organisations. You can leave them at the trailer, and I'll collect them after races.

Please help to make these people's day!

General

Walker of the year

The men’s' walker of the year competition is heating up and as at the end of August, the 2nd and 3rd were separated by less than 9 points, so expect to see some fireworks the rest of the year. League points may very well make the final difference.

Ladies

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Men

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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 report

Race report feedback Chamberlain's Capital Classic 05 October 2019 21.1 km and 10 km (Elbert Loubser):

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Weather forecast indicated a rather slim chance for rain with an expected maximum temperature of 32 degrees Celsius forecasted for the day. Although it was still dark when we arrived on the 'top field' (approaching from the 'Link street' side), the ambient temperature was already such that I was considering not donning a second skin. It does require some dexterity and 'non-run' time to remove the second skin during the race, should I decide to wear a second skin under the Scottish outfit.

Photo by courtesy of Peter Darroll (RAC):

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Wear a Scottish outfit? Yes, the incentive is that if one wears a kilt throughout the half-marathon and completes it in said outfit (within the cut-off time), Dawie Chamberlain personally invites one to a shot of whiskey (after finishing), plus one is presented with a voucher. This led to quite a colourful display of multicoloured tartan 'skirts/kilts', Tam o' shanters (hat) Scottish outfits and the accompanying banter between athletes. Even a few sporrans featured.

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Note: The additional attire adds weight (keep it as dry as possible) and needs to be 'movement/run proof', not sag down towards the ankles or shift around the hips.

A distinct waft of coffee aroma (Chad's trailer) blended with the smell of fried onions welcomed us at the entry tables. Inside toilets were 'closed'(yip, too much human traffic unfortunately blocks the system).

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Dry conditions were accentuated when the sprinkler system made an unwelcome entrance (fortunately remedied quite quickly):

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The 10 and 21.1 kay races started at 06:00. whilst the 5 kay Fun run started at 06:15. The Start was just outside the main gate in Queen's Crescent. The actual signal for the start, I did not pick up. Only became aware that we had started by the forward surge of athletes. No punches pulled as the first part of King's Highway loomed ahead for the first lap. Nobody is spared this 'hill', even the Fun run received it fair share of it. :-)

Down past Frik Eloff Park (Dog club board at the gate), then Mimosa Avenue (here King's Highway 'leaves' us, with a sharp left curve), left into Miller's Mile Street, a sweep to the right onto Derek's Lane (Ian McFayden marshalling - I have lost count as to how many years Ian had already marshalled on this exact corner). Dawie Chamberlain and I had a brief chat with Ian as we passed by. The route linked via Rodericks Road back to King's Highway. Sapper's Contour (first watering point manned by Alpha Centurion members), brought us into the Innovation Hub area. One circled clockwise through the Innovation Hub and then exited the 'Hub' eastwards, through the booms, over the N1 (South/Hotel Street bridge). One is afforded a brief glimpse of the CSIR A-frame main entrance (a longer extended one, if decelerating one's pace :-) ), then the longish climb up Meiring Naude Road, a short section on King's Highway back over the N1, left into Sapper's Contour. Encouragement dished out at the S4J 'orange T-shirts' (watering point).

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Norman 'armed' with his camera (photos already made available by him on Facebook):

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https: //media/set/?set=a.10156656073490975&type=3

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More albums available on



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Action photos (can be ordered), see

More specifically:

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Queens's Crescent, then Rodericks Road (from the South-East), circling past Lynnwood Primary school, a left into Mimosa, left into Miller's Mile street, which at some stage (believe it or not) morphs into Queen's Crescent (again ? :-) ), yip, then a pleasant downward slope all the way back to Phobians. This being one of the most lovely spotted shade downhill stretches one is rewarded with on this race. The 10 kay participants leave us as we continue back towards that notorious King's Highway (hill) for the second lap (chapter 2).

The sun by now threw down some serious heat, not to mention the intense glare. Fortunately, I had my peak with me, which enabled me to temporarily swop the Tam o' shanter for a more suitable 'eye shading' aid. The additional 1.1 kay loop needed to make up the eventual 21.1, Dawn and Monica Roads, were explored (beautiful shady section) and conquered (hmmm, the 10 kay athletes never get to see this section :-( ).

On the second lap, after all the winding back towards Rodericks Road, I seriously indulged in the cold Cream Soda on offer at the watering point adjacent to the Lynnwood Primary school. It was super delicious in that heat.

Back on the cricket field at Phobians, Dawie Chamberlain

[pic](Photo courtesy of Norman Johnson) (and company) greeted those of us attired in kilts with a tot of Black Label Johnny Walker and the 'prized' Chamberlain voucher. Thank you!

Cold Coke and water sachets were available at the Run-A-Way watering tables, Western side of the cricket field. Thank you, Stein and helpers!

Another well organised event, thank you Phobians.

Base camp for the Agapé club (set up the previous day) a welcome sight to unwind after the race. The ice cream (on a stick), lovely in the sweltering heat.

Another BIG THANK YOU to Hennie Venter and Marix Venter.

Agapé greetings.

Photos courtesy of Norman Johnson (S4J):

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Race Results

Bophelong (AGN) 10km race - 2019-09-24

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

|99 |D |Frost |M |63 |01:13:24 |

Bophelong (AGN) 21km race - 2019-09-24

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

|65 |C |Burger |M |56 |01:54:01 |

|193 |A |Te Reh |M |70 |02:38:30 |

Chamberlain Capital Classic (AGN) 10km race - 2019-10-05

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

|198 |F |Schunke |M |61 |00:56:07 |

|217 |E |Dirkse Van Schalkwyk |F |44 |00:57:17 |

|224 |S |Brink |M |49 |00:57:30 |

|323 |L |Fourie | |74 |01:00:50 |

|557 |P |Coetzee |M |68 |01:08:22 |

|639 |R |Baker |F |46 |01:10:33 |

|925 |M |Vd Walt |M |42 |01:18:42 |

|1177 |M |Stadler |F |77 |01:29:58 |

|1316 |S |Bothma |M |45 |01:40:24 |

Chamberlain Capital Classic (AGN) 21km race - 2019-10-05

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

|177 |S |Marais-werner |F |45 |01:49:13 |

|183 |J |Van Der Merwe |M |50 |01:49:42 |

|356 |D |De Beer |M | |01:59:23 |

|366 |C |Burger |M |55 |01:59:44 |

|493 |A |Marais-werner |F |45 |02:06:43 |

|530 |W |Reineke |M |45 |02:08:35 |

|532 |H |Baker |M |46 |02:08:36 |

|702 |A |Lenogo |F |47 |02:15:40 |

|703 |T |Lenogo |M |49 |02:15:41 |

|767 |L |Van Zyl |M |54 |02:17:34 |

|791 |M |Malan |F |61 |02:18:38 |

|873 |R |Le Roux |M |64 |02:22:14 |

|1032 |B |Boyes |F |54 |02:29:35 |

|1127 |L |Motlogedi |F |36 |02:36:28 |

|1188 |G |Hughes |F |70 |02:42:10 |

|1203 |A |Te Reh |M |70 |02:43:39 |

|1209 |A |Oosthuizen |F |48 |02:43:58 |

|1243 |T |Oelofse |F |45 |02:48:36 |

|1317 |C |Mouton |F |62 |02:58:54 |

|1328 |M |Venter |F |60 |03:01:37 |

|1329 |H |Venter |M |60 |03:01:37 |

|1381 |E |Loubser |M |62 |03:18:07 |

Chamberlain Capital Classic Walk (AGN) 10km race - 2019-10-05

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

|3 |G |Brink |M |52 |00:59:25 |

|12 |J |Barkhuizen |M |49 |01:08:29 |

|15 |L |Klopper |M |54 |01:09:43 |

|30 |D |Frost |M |63 |01:22:31 |

League results

Training/Health snippets

Common running injuries - heel pain

Heel pain is usually caused by damage to the tissues near the Achilles tendon, which runs from the bottom of the calf muscles to the upper part of the heel bone. There are several conditions that can affect the Achilles tendon and cause discomfort. 

Symptoms and causes

• Increased pull on the tendon where it joins the heel bone (calcaneus) - this can cause significant discomfort. This condition is called 'insertional tendonitis'.

• There is a small fluid filled sac (bursa) situated between the Achilles tendon and the calcaneus that can also become inflamed. This condition is called 'bursitis'.

• The symptoms of insertional tendonitis and bursitis are felt in the heel bone area and are particularly painful as the heel raises from the ground.

• There is a small sheath surrounding the tendon called a 'paratenon'. The tendon itself has a relatively poor blood supply but the sheath has a good blood supply. This sheath is designed to allow the tendon to move smoothly through the tissue. Sometimes, this sheath can become inflamed and cause discomfort. If this is the case, there tends to be general thickening along the course of the tendon. The area of discomfort will be felt where the thickening occurs and remain in the same place as the tendon moves. This is called 'Para tendonitis' or 'peri tendonitis'.

• Damage to the tendon itself will often cause more lumpy thickening where pain will be felt - this will cause the area of discomfort to move with the tendon. This will often be less painful with the tendon under tension. This is called 'tendinosis'.

• In some cases, there is bony enlargement at the back of the heel bone where the tendon joins it. This can cause irritation of the tendon in that area and cause problems when rubbing against shoes.

Self help

• Ideally rest from running. When feeling recovered, re-introduce running on alternate days and at a steady state.

• Avoid unnecessary walking or time on your feet.

• Replace some running sessions with other non-impact forms of training.

• Try putting small heel inserts or raises into your training shoes to reduce the tension on the calf muscles and Achilles tendon (you should be able to buy these from specialist running shops).

• Avoid wearing less supportive shoes.

• Heat the area before running and cool immediately afterwards.

• Massage the area before running to increase blood flow and make more pliable.

• Stretch the calf muscles 2-3 times each day.

• Use anti-inflammatory or homeopathic skin creams or gels in the area of pain, four times each day.

• Seek professional help if the problem does not show signs of settling within a week.

Treatment

In most cases, treatment consists of calf stretches to remove some of the tension, purchase of appropriate shoes, customised orthoses to control the foot position and physiotherapy.

Strengthening exercises of some of the other muscles acting around the ankle can often help relieve symptoms and if there is bony enlargement it may require protective padding. In stubborn cases, surgery may be necessary.

• Average recovery time - two weeks to long term.

• Prevention - good stretching, footwear and training programme.

Your thought for the week

“When you say, “It’s hard”, it actually means “I’m not strong enough to fight for it”. Stop saying it’s hard. Think positive!” 

Your smile for the week

Sherlock Holmes and Dr Watson go on a camping trip. After a good dinner, they retire for the night, and go to sleep.

Some hours later, Holmes wakes up and nudges his faithful friend. "Watson, look up at the sky and tell me what you see."

"I see millions and millions of stars, Holmes" exclaims Watson.

"And what do you deduce from that?"

Watson ponders for a minute.

"Well, astronomically, it tells me that there are millions of galaxies and potentially billions of planets. Astrologically, I observe that Saturn is in Leo. Horological, I deduce that the time is approximately a quarter past three. Meteorologically, I suspect that we will have a beautiful day tomorrow. Theologically, I can see that God is all powerful, and that we are a small and insignificant part of the universe. What does it tell you, Holmes?"

Holmes said: "Watson, you idiot, it means that somebody stole our tent."

Something to ponder over / something spiritual

Wealth, Success and Love

A woman came out of her house and saw 3 old men with long white beards sitting in her front yard. She did not recognize them. She said "I don't think I know you, but you must be hungry. Please come in and have something to eat." "Is the man of the house home?", they asked. "No", she said. "He's out." "Then we cannot come in," they

replied:

In the evening when her husband came home, she told him what had happened. "Go tell them I am home and invite them in!" he said. The woman went out and invited the men in. "We do not go into a house together," they replied. "Why is that?" she wanted to know. One of the old men explained: "His name is Wealth," he said pointing to one of his friends, and said pointing to another one, "He is Success, and I am Love." Then he added, "Now go in and discuss with your husband which one of us you want in your home." The woman went in and told her husband what was said. Her husband was overjoyed. "How nice!!," he said. "Since that is the case, let us invite wealth. Let him come and fill our home with wealth!" His wife disagreed. "My dear, why don't we invite success?"

Their daughter-in-law was listening from the other corner of the house. She jumped in with her own suggestion: "Would it not be better to invite love? Our home will then be filled with love!" "Let us heed our daughter-in-law's advice," said the husband to his wife. "Go out and invite love to be our guest." The woman went out and asked the 3 old men, "Which one of you is love? Please come in and be our guest."

Love got up and started walking toward the house. The other 2 also got up and followed him. Surprised, the lady asked wealth and success: "I only invited love, why are you coming in?" The old men replied together: "If you had invited wealth or success, the other two of us would've stayed out, but since you invited love, wherever He goes, we go with him. Wherever there is love, there is also wealth and success!!!!!!"

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

NEW VENUE

Saturday 12 October Jacaranda City Challenge 42.2/21.1/10/5 km

Race Organisers: Agapé Athletics Club & Sportsvendo

Venue: Hoërskool Oos Moot, Haarhoff Street, Waverley

| |42.2km |21.1km | |10 km |5 km |

| Pre-entry fee (until 3 October) or when entry |R 200 |R 120 | |R 110 |R 50 |

|capacity reached | | | | | |

| Entry fees 60 – 79 |R 100 |R 60 | |R 50 | |

| Late entry fees (10/12 October) |Closed |R 150 | R 120 |R 50 |

| Late entry fees 60 - 79 |Closed |R 70 | R 60 | |

| Jardine Joggers / 80+ athletes |Free |

| Event t-shirts |R 85 on line only |

| Start Time |05:30 | |06:00 |06:25 |

| Time Limit |05h:30 |03h00 |2h00 |

No completed tear-off strip – no results –

Disposable time chip - 42.2km only

21.1 & 10km manually timed

Pre-entries: Run-A-Way Sports; Sweatshop Dunkeld, Bedford & Southdowns; Sportmans Warehouse Atterbury value Mart, Centurion Value World & Kolonnade Retail Park; Gys Pitzer Motors, Steve Biko St. Gezina, Stormvoël Rd, Lindo Park, Solomon Mahlangu Dr. Silver Lakes; At venue 10 – 12 October

entries.timeme.co.za

Saturday 19 October CSIR Race 21.1/10/5 km

Race Organisers: CSIR Athletics Club

Venue: CSIR, North Gate, Off Meiring Naude Road, Brummeria

GPS: S25 44.874 E28 16.323

| |21.1 km |10 km |5 km |

| Entry fee |R 160 |R 125 |R 75 |

| Entry fee 70+ |Free |

| Start Time |06:00 |06:05 |

| Cut-off |03:00 |

No pets

No iPods or listening devices are allowed

Course is not suitable for wheelchair athletes

Pre-entries at: Run-A-way Sport; Sweatshop Southdowns, Bedfordview & Dunkeld

entries.timeme.co.za

Saturday 19 October Fara Summer Challenge 21.1/10/5 km

Race Organisers: Faranani Athletics Club

Venue: Rietondale Park, c/o Soutpansberg Rd & Van der Merwe St, Rietondale

| |21.1 km |10 km |5 km |

| Entry fee |R 130 |R 100 |R 50 |

| Entry fee 70+ |Free |

| Start Time |06:00 |

| Cut-off |?? |

No pets

No iPods or listening devices are allowed

Pre-entries at: Run-A-way Sport; Sweatshop Southdowns, Tshwane Running Shop

faranaiac.co.za

|2019 AGN LEAGUE FIXTURE LIST |

|EVENT |DISTANCE |DATE |LEAGUE |

|  |  |  |RR |RW |

|Freedom of Expression |21.1/10 km |02/11/19 |X |X |

Masters Athletics Fixture list

South Africa

? October 2019 Rassies Bronkhorstspruit

25/26 October 2019 SWD Oudtshoorn

8/9 November 2019 Free State Bloemfontein

South African Championships

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

Rietondale – Thursdays at 17h00

North Street, in front of Crawford Stadium (in the street), Rietondale

Contact Hennie Venter – 082 676 6792

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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|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 |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 & 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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