This n That - Agape



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 24 April 2017 .za

E-mail: marietabortoli@

NB

- Next league race – City of Tshwane – 29 April

- Agapé race (Jacaranda City Challenge) – 14 October Members to assist. PLEASE DIARIZE !!!!!!

Editorial

This coming Saturday is a league race. Please remember to complete all relevant information on your entry slip, i.e. name, surname, gender, age and province.

Please take note of the new venue for the Wally race on 1 May.

If you have qualified for Comrades do not forget to update your qualifying information by the end of 1 May as I have to confirm your details by 2 May.

Contents

# Birthday greetings

# Personalia

# Welcome new and former members

# Congratulations

# Thank you’s

# In the mailbox

# General

# Race reports / upcoming race information

# Race results

# Training/Health snippets

# Thought of the week

# Your smile for the week

# Something to ponder over / something spiritual

# AGN league logs

# Races cancelled

# Notice Board

# Photo corner

Notice Board Additions

● Race of Hope

● Superspar Hercules Skosana Legend

Attachments

●

Birthday Greetings

May the Lord bless you and send from above the peace of His presence, the joy of His love. May He grant you happiness in everything you do! Happy birthday!

|Erika Fourie 24 April |Elmirie Meyer 27 April |

|Anlie Dicks 28 April |Maria van Zyl 28 April |

|Willie Struwig 30 April | |

Personalia

Welcome new and former members

Congratulations

Congratulations to the following members:

Loskop – Wild Challenge 21.1km

Elouise Dirkse v Schalkwyk 2nd 40 – 49 02:00:17

Loskop – Ultra 50km

Marix Venter and Pierre Bortoli for completing their 10th race

Thank you’s

In the mailbox

Kaapsehoop Marathon 

Online entries will open on 1 May 2017.

Should you require an entry form please contact me and I will forward one to you.

==

Wally Hayward – 1 May

New race venue:

We have a brand new “bigger and better” venue i.e. Lewende Woord Centurion. More about that, including a new parking map, etc. visit wally.co.za

The new finish venue has been one of the parking areas in the past and will now be the main parking area as well as the finish venue.

• All the routes:



==

MAGNOLIA LONG RUN

MAGNOLIA will be hosting their 15th long run on Thursday, 27 April 2017 through the shaded and quiet streets of Brooklyn and Groenkloof. To cater for all types of runners, either fast or slow and to provide the flexibility of allowing the runner to determine their own distance, the route is a 15 km loop that goes no further than 3 km from the club at any time. The Long Run offers you the following:

• Determine your own distance from 15 to 45. The nature of the course will allow for incomplete laps

• Ideally placed 5 weeks before Comrades

• 5 fixed water points on route stocked with Coke, Powerade/Energade, water and snacks

• There will also be a sweep vehicle to identify the last runner or to provide aid to anybody wanting a lift back to the club

• Drop off warm or wet clothing at the clubhouse after the first lap

• Collect your own special drink from your car as the run progresses

• Run on quiet shaded streets with very little traffic

• No big hills and relatively flat

• Shower facilities will be available afterwards

• Parking and guards – but parking still at your own risk

• Remember this is an organized long training run and is not a race. No medals will be issued

Cost per person, as this is a non-sponsored event: Magnolia buys the drinks for all 5 points as well as snacks for 2 water points, arranges car guards, and gives an amount to each of the 3 helping clubs/sport store to cover some of their (snacks) costs of the day. 3 laps, 45 km – R 90; 2 laps, 30 km – R 70; 1 lap, 15 km –

R 50 (Walkers welcome)

Start 6:00 from the Magnolia Clubhouse, c/o Middel & Dey streets, the white building next to Mimmos/ Crawdaddies/Shell Petrol garage. Two blocks from the Brooklyn Circle/Shopping Centre. GPS co-ordinates: S25 46.321 E28 13.816

General

Clothing available:

Buffs @ R100

Ladies skirts @ R200

Second skins @ R170

Please contact Marietjie if you wish to purchase some of the items:

Cell: 072 541 7268 E-mail: ventermarix9@

The items will also be available at races, please visit our gazebo

Race reports/Upcoming race information

Race results

Lynnridge Mall - 10.7km race - 2017-04-17

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

|5 |C |Cronje |M |18 |00:43:50 |

|97 |B |Cronje |F |40 |00:56:36 |

|125 |C |Smit |M |60 |00:58:27 |

|132 |M |Atkins |F |48 |00:58:41 |

|133 |W |Reinecke |M |43 |00:58:42 |

|139 |D |De Beer |M |40 |00:59:01 |

|142 |P |Nordengen |M |50 |00:59:25 |

|184 |W |Weder |M |69 |01:02:23 |

|192 |F |Wanja |F |35 |01:03:06 |

|211 |K |Nurden |M |83 |01:03:36 |

|226 |L |Fourie |M |74 |01:04:31 |

|319 |D |Mahole |M |28 |01:09:31 |

|370 |H |Venter |M |50 |01:11:50 |

|372 |J |Nordengen |M |17 |01:11:52 |

|381 |N |Adams |F |40 |01:12:03 |

|459 |J |Ferreira |F |40 |01:15:13 |

|500 |D |Frost |M |60 |01:16:28 |

|502 |M |Venter |F |50 |01:16:30 |

|692 |S |Bothma |M |43 |01:24:14 |

|698 |R |Sher |M |74 |01:24:31 |

|758 |M |Moselakgomo |F |45 |01:26:51 |

|1040 |M |Stander |F |48 |01:48:55 |

|1071 |E |Loubser |M |60 |01:52:14 |

Lynnridge Mall - 22km race - 2017-04-17

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

|7 |J |Pokwane |M |44 |01:30:39 |

|42 |J |Van Der Merwe |M |47 |01:50:08 |

|77 |H |Baker |M |44 |02:00:41 |

|89 |C |Burger |M |53 |02:01:54 |

|90 |M |Malan |F |58 |02:02:02 |

|134 |E |Putter | |32 |02:07:01 |

|145 |M |Van Der Westhuizen |M |55 |02:07:49 |

|146 |N |Van Der Westhuizen |F |32 |02:07:51 |

|173 |E |Dirkse Van Schalkwyk |F |41 |02:10:56 |

|273 |H |Van Schalkwyk |M | |02:21:29 |

|351 |J |Krause |M |43 |02:31:21 |

|418 |A |Te Reh |M |67 |02:41:23 |

Loskop – Wild Challenge 21.1km – 2017-04-22

|Position |Name |Surname |Gender |Cat |Time |

|10 |MATOME |LETSIE |M |V |01:19:49 |

|167 |ELOUISE |DIRKSE VAN SCHALKWYK |F |V |02:00:17 |

|580 |ALISON |POTGIETER |F |V |02:35:58 |

|678 |HENNIE |VENTER |M |M |02:41:48 |

|1198 |ELBERT |LOUBSER |M |GM |03:26:13 |

Loskop – Ultra 50km – 2017-04-22

|POSITION |Name |Surname |Gender |Cat |Time |

|1093 |CHARLES |DE KIEWIT |M |M |04:55:37 |

|1189 |VONGANI |MBHOKOTA |M |S |04:59:52 |

|1324 |KARIEN |KENNEDY |F |S |05:07:33 |

|1367 |FRITZ |SCHUNKE |M |M |05:10:03 |

|1389 |STEFAN |BRINK |M |V |05:11:28 |

|1387 |MANDY |ATKINS |F |V |05:11:28 |

|1479 |HENRY |WICKHAM |M |V |05:16:42 |

|1724 |JEAN-PIERRE |BORTOLI |M |GM |05:26:08 |

|1805 |MARIUS |VAN DER WESTHUIZEN |M |M |05:28:31 |

|1929 |HENDRIK |VAN SCHALKWYK |M |V |05:33:20 |

|2150 |HENDRIK |BADENHORST |M |V |05:43:27 |

|2178 |HARRY |BAKER |M |V |05:44:44 |

|2184 |WAYNE ALLAN |REINECKE |M |V |05:44:50 |

|2424 |MARTIE |BOESENBERG |F |GM |05:55:16 |

|2504 |WALLIE |WEDER |M |GM |05:56:06 |

|2593 |WILMA |DU PLOOY |F |V |05:58:39 |

|2915 |MARIX |VENTER |F |M |06:30:53 |

|2963 |ANDREAS |TE REH |M |GM |06:39:50 |

|2969 |SUZETTE |VAN STADEN |F |V |06:40:37 |

|3100 |WILLIE |VAN STADEN |M |V |07:17:27 |

Training/Health snippets

Preventing Running Injuries:

While it's impossible to completely be injury-free, there are some things you can pay attention to in order to minimize the chances of getting injured.

- Train your muscles at the same rate as your metabolic system

- Work in all three planes of motion

- Hydrate and fuel well

Is Your Injury Caused by Pace or Distance?

You’ve probably heard that many running injuries stem from “training errors,” or increasing mileage or intensity too quickly. Is it possible to fine-tune that admittedly broad diagnosis? Is it possible to categorize running injuries by whether distance or speed is the more likely culprit? Danish researchers think so. Writing in the International Journal of Sports Physical Therapy, they analyzed 2,002 running-related injuries described in other studies. Their goal, using clinical and biomechanical information on the injuries, was to look for underlying commonalities in the training of the people who had the injuries. For about half of the injuries, the researchers found no such commonalities. Among these were medial tibial stress syndrome (AKA shin splints), and hamstring, hip adductor, and iliopsoas injuries. For the remaining half, however, the researchers felt confident in classifying the injury as related to training volume or training intensity.

According to the researchers, the common knee injuries of patellofemoral pain syndrome (AKA runner’s knee), iliotibial band syndrome, and patellar tendinopathy are related to training volume, not intensity.

In contrast, the common lower-leg injuries of plantar fasciitis, Achilles tendinitis, and calf strains are related to training intensity, not volume, the researchers say. As the researchers note, these injuries are more common in competitive runners who do a higher percentage of their mileage at a fast pace than they are in recreational runners. The faster running, such as 400-metre repeats on the track, places greater strain on the tissues of the feet and lower legs than does easy running.

Do these categorizations matter beyond a well-that’s-interesting conclusion? Potentially after all when many runners ramp up their training, such as when pointing toward a marathon, they increase mileage and intensity simultaneously. This study suggests that if you have knee problems while doing so, you may have upped your mileage too quickly. Conversely, if your knees are fine but your calf, Achilles or plantar fascia start hurting, your body may be okay with your mileage increase, but isn’t yet ready to handle the increased intensity.

Treating running injuries:

Assuming you are like 75% of runners, you'll have something getting sore or painful over the course of a year's time. When you feel any running-related pain, please follow this protocol:

First 48 hours after injury:

Do not stretch, but ice the area. Take a good dose of Vitamin C. Take a small dose of a NSAID (in accordance with your doctor). Rest for 24 hours.

Beyond 48 hours:

Discontinue icing and NSAIDs after 5 days, begin to actively stretch the area, train at maximum 50% your normal intensity.

Assuming you are like 75-80% of runners, you will have something get sore or painful over the course of a year’s running time.

Below is a protocol for dealing quickly with any running-related pain no matter the region of your body or initial cause (minus acute trauma).

Onset of pain (i.e. - you run a hard track workout, and your left Achilles tendon is very sore on the warm-down)

First 48hrs following injury

o Do not stretch the area immediately surrounding the injury.

o Ice area for ten minutes as often as possible for first six hours following onset of symptoms

o Take a Large Dose of Vitamin C from a high quality source (i.e.- Ester-C) for tissue repair

o Take 200-600mg of naproxen sodium or ibuprofen every 12hrs  if swelling is present (and if permitted by your doctor)

o Use a compression bandage or commercial compression sleeve in first 24hrs to remove inflammatory waste and promote healthy circulation to the area

o Rest for 24hrs, assess pain, and train lightly at 50% normal load if pain is mild or absent

If symptoms persist beyond 48hrs

o Continue above protocol for 3-5 days

o Discontinue Icing after 5 days (it restricts circulation, and therefore healing time will slow)

o Discontinue NSAIDs after 5 days (same reason as above)

o Begin to actively stretch the area 2-3 times per day

o Go for a professional massage after 72hrs if possible, or use a foam roller extensively to release tension in the area

o Train lightly at 50% of normal load or XT; Take total rest for three days if symptoms persist

o Increase protein consumption, hydrate well, and eat 2x your normal amount of fruits and vegetables to increase healing and repair

If you follow the above advice to prevent and treat injuries, you will take one step further to being a consistent, healthy runner throughout your career!

Your thought for the week

Don’t be fooled. If something sounds too good to be true, it probably is!

Your smile for the week

Recently, when I went to McDonald's I saw on the menu that you could have an order of 6, 9 or 12 Chicken McNuggets. I asked for a half dozen nuggets.

'We don't have half dozen nuggets,' said the teenager at the counter.

'You don't?' I replied.

'We only have six, nine, or twelve,' was the reply.

'So I can't order a half dozen nuggets, but I can order six?'

'That's right.'

So I shook my head and ordered six McNuggets

==

I was checking out at the local Woolworths with just a few items and the lady behind me put her things on the belt close to mine. I picked up one of those 'dividers' that they keep by the cash register and placed it between our things so they wouldn't get mixed. After the girl had scanned all of my items, she picked up the 'divider', looking it all over for the bar code so she could scan it. Not finding the bar code she said to me, 'Do you know how much this is?' I said to her 'I've changed my mind; I don't think I'll buy that today.' She said 'OK,' and I paid her for the things and left. She had no clue to what had just happened

Something to ponder over / something spiritual

“God’s gifts and his call are irrevocable”

(Romans 11:29, NIV)

No matter where you’ve been, no matter what you’ve done, realize today that your destiny supersedes your mistakes. When God designed the plan for your life, it wasn’t dependent on you being perfect, never making a mistake, or never taking a wrong turn. No, God knew we would all make mistakes. He knows how to get you back on track no matter where you are in life. Just like there are many routes on a map, God has a plan to help you reach your destination. He has detours, shortcuts and bypasses. He has already calculated the entire route for your life.

Today, if you’re feeling like you’ve blown it, if you feel like you are too old, too far gone or too off track, know that nothing you've done, no mistake that you’ve made — or ever will make — is a surprise to God. He’s already got it figured out. He’s arranged a comeback for every setback! He has grace for every weakness. He has mercy for every failure. Receive it today and move forward with boldness into the destiny He has for you!

League results

Cancelled Races

The Green Mile AC has cancelled their race that was scheduled for Friday, 16 June (public holiday).

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



AGN 2016 RW qualifying standards and selection criteria

runawaysport.co.za Run-A-Way Sport’s web site

verticalhorison.co.za Trail Running trailseries.co.za Trail Running

Age Graded Calculator

By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply.

League Race

Saturday 29 April Tshwane Half Marathon 21.1/10/5 km

Race Organisers: City of Tshwane & AGN

Venue: Voortrekker Park, Pretoria Rd (Opposite Build Mart), Silverton

| |21.1 km |10 km |5 km |

| Entry-fee |R 80 |R 60 |R 30 |

| 70+ |R 50 |R 40 | |

| 80+ |Free | |

| Start Time |06:30 |06:45 |

| Cut-off |03:00 |

Pre-entries at: Run-away Sport; The Runners Store Tramshed; Running Inn; Sweatshop Centurion; Running Inn; AGN office

enteronline.co.za

Monday 1 May MiWay Wally Hayward Marathon 42.2/21.1/10/4.9/1 km

Race Organisers: Alpha Centurion Runners/Walkers

Venue: Hoërskool Zwartkop, Mopani Road, Zwartkop

GPS: S 25 50’58.60 E 28 09’54.32

| |42.2 km |21.1 km |10 km |4.9km |1 km |

|Entry fees |R 160 |R 120 |R 90 |R 40 |R 20 |

|Entry fees 70+; blind & wheelchair athletes *race day only |Free |Free |Free | | |

|Start time |06h30 |06h45 |07h00 |09h00 |

|Time Limit |05h30 |03h30 |02h00 |None |

Wheelchair athletes welcome

No animals allowed

Pre-entries at: Run-A-Way Sport; Running Inn; The Runners Store, The Randburg Runner; Sweatshops – Southdowns, Dunkeld West, Fourways Crossing, Bedfordview; Sportmanswarehouses – Centurion, Atterbury Value Mart, Fourways, Woodmead, Roodepoort, Cresta



League Race

Saturday 6 May Jackie Meklar Race 25/10/5 km run/walk

Race Organisers: PMMC

Venue: Pretoria Military Sports ground, Thaba Tshwane (Voortrekkerhoogte)

GPS: S25 47’15.35” E28 8’20.22”

| |25 km |10 km |5 km |

| Entry-fee |R 90 |R 70 |R 30 |

| 60+ |R 40 |R 30 |Free |

| 70+ |Free (no t-shirt) |

| Start Time |06:30 |06:45 |

| Cut-off |04:00 |02:30 |01:30 |

Free t-shirts to the 1st 1 200 online entries

No wheelchair athletes or prams will be allowed due to traffic conditions

Pre-entries at: Run-away Sport; The Runners Store Tramshed; Running Inn; Sweatshop Dunkeld West, Southdowns; Sportmans Warehouse Princess Crossing, Montana Crossing



Saturday 20 May Race of Hope 21.1/10/5 km

Race Organisers: Run/Walk for Life

Venue: The Grove Mall, c/o Lynnwood & Simon Vermooten Rd, Equestria, Pretoria

| |21.1 km |10 km |5 km |

| Entry-fee |R 80 |R 70 |R 40 |

| Start Time |07:00 |

| Cut-off |??:00 |

Pre-entries at: Total Sports – The Grove Mall

enteronline.co.za

Saturday 27 May Superspar Hercules Skosana Legend 10/5 km run/walk

Race Organisers: Run/Walk for Life

Venue: Superspar, Moort Street, Hercules, Pretoria

| |10 km |5 km |

| Entry-fee |R 60 |R 40 |

| Start Time |07:00 |

| Cut-off |??:00 |

Pre-entries at: Run-away Sport; The Runners Store Tramshed; Hercules Superspar

enteronline.co.za

|2017 AGN LEAGUE FIXTURE LIST |

|EVENT |DISTANCE |DATE |LEAGUE |

|  |  |  |RR |RW |

|City of Tshwane |10 / 21.1 km |29/04/17 |X |X |

|Jackie Meklar |10 / 25 km |06/05/17 |X |X |

|Run/Walk for Bibles |10 / 21.1 km |24/06/17 |X |X |

|Long Walk/Run for Freedom |10 / 21.1 km |22/07/17 |X |X |

|Marcel van’t Slot |15 km |19/08/17 |X |X |

|Addicted to Life |10 / 21.1 km |09/09/17 |X |X |

|Jacaranda Challenge |10 / 21.1 / 42.2 km |14/10/17 |X |X |

|Kolonnade Retail Park |10 / 21.1 km |11/11/17 |X |X |

Masters Athletics Fixture list

Local meetings

12 August 2017 Claude Sterley memorial masters meeting Pilditch

? Sept/? October 2017 SWD Oudtshoorn

11 November 2017 Free State Bloemfontein

African Masters Track & Field Championship

27 – 29 May 2017 Cameroon

SA Masters Championships

4, 5 & 6 May 2017 SA’s WP – Groenpunt stadion

Time Trials:

Centurion -

Lewende Woord Centurion on Wednesdays at 17:30

Contact Marinda    654 5800 (h)    082 720 9017

Rietondale –

North Street, Rietondale (Rietondale Park in the street before the Crawford Stadium)   Thursdays 17:30

Contact Dorothy Benadie 082 704 2300 dorothy.benadie@  or

Hennie Venter 083 702 4472

Zita Park - Tuesdays at 17:30

Zita Street, Zita Park, Garsfontein

Contact Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268

Gazebo Enquiries

Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268

|Intercessor: |

| |

|Fred Harding 076 777 7786 [pic] |

Agapé Executive 2016/2017

|Name |Position |Telephone number |E-mail address |

|Marieta Bortoli |Chairperson & editor |012 331 2089 |marietabortoli@ |

| | |082 466 7031 | |

|Hennie Venter |Registrar & club captain |083 702 4472 |henniev@seng.co.za |

| | | |join@.za |

|Marilett Jenkins |Secretary |082 837 2142 |marilett.jenkins@mervitzmalan.co.za |

|André Breytenbach |Treasurer |083 566 1090 |andreb@.za |

|De Wet de Beer |PRO & vice-chairman |082 373 2987 |dewet@styletechnique.co.za |

|Kobus Stander |Race organiser |082 688 6697 |CLK1560PHARM@clicks.co.za |

|Fred Harding |Intercessor |076 777 7786 |fredharding@ |

|Marietjie Venter |General activities & clothing co-ordinator |072 541 7268 |Ventermarix9@ |

|Gustav Brink |Statistician |083 417 8431 |gustav.brink@ |

Photo corner

Agapé Executive

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Marieta Bortoli Marilett Jenkins De Wet de Beer

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Hennie Venter André Breytenbach Kobus Stander

[pic] [pic] [pic]

Marix Venter Fred Harding Gustav Brink (Ex-officio)

Photos taken at Loskop race

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