This n That - Agape



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 3 September 2018 .za

E-mail: marietabortoli@

NB

- Next league race – Clover Irene Spring Race – 29 September

- Agapé race (Jacaranda City Challenge) – 13 October. Members to assist. PLEASE DIARIZE !!!!!!

Editorial

Centurion time trials are back to their summer starting time of 17h30 as from 5 September.

Our spring/awards function were attended well, and members enjoyed themselves. Thank you to everyone who made the day a success.

Only six more weeks to our race day. We are currently busy contacting members to assist at our race. Please we need all the help we can get.

Notice Board Additions

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Attachments

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Birthday Greetings

May God look down and bless you now when your birthday’s here and keep you in His loving care each day throughout the year, and may He grant you happiness in everything you do – today, tomorrow, always, every day your whole life through!

|Eloise Dirkse v Schalkwyk 10 September |Vanessa Vermaak 10 September |

|Ignis Claase 11 September |Kibett Strauss 11 September |

|Dries Strydom 12 September |Marix Venter 12 September |

|Mandy Atkins 21 September |Katlego Ramakobya 24 September |

|Hercu Bloem 25 September |Chris Burger 26 September |

|Fred Harding 27 September |Marie Bloem 28 September |

Personalia

Welcome new and former members

Congratulations

Congratulations to the following members:

Everyone who received an award.

Thank you’s

In the mailbox

Marieta and committee

I would like to take the opportunity to thank Marieta and the committee for the arrangements and function held on 1st September.

The program was short and to the point and the food was delicious.

Thanks for the hard word and effort, which is not always appreciated.

I would like to encourage club members to make an effort to attend these functions in future.    

Jaco Barkhuizen

==

Spring function (the afternoon) related:

All attendees were welcomed with a colourful ‘flower necklace’, Hawaiian style!

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Joe Bekker the MC reaffirming that runners/walkers are quite particular on the accuracy of the ‘.4’ or ‘.7’ (or similar) decimal which needs to be visible when running distances are being referred to. ( Remember, a half-marathon is not 21 kays, it is 21,1kays and so forth. (

Prize giving was divided into different sections to facilitate lunch after the first section was completed.

The Spring function album can be accessed to spot the various trophy receivers,



with us being reminded by the MC that part of the incredible distance covered by Martie Boesemberg, included a 10-day, 1000 km event. Yes, 1000 kilometres!

Phew! Now that is totally AWESOME!

The main course was a scrumptious prepared ‘pap and sous/sauce’, braai wors, lamb chop, pork chop, salads, buns, butter and homemade Malva dessert with homemade warm custard afterwards.

As I understand it, for those who earned certificates, these are to be e-mailed, so one can print it oneself, if a ‘hard copy’ is desired.

Thank you Marieta Bortoli and team for a lovely function. Appreciated!

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General

Clothing available:

Buffs @ R100

Ladies skirts @ R200

Second skins @ R220

Age tags @ R30

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

Spirit of Flight AFB Swartkop. 1 September 2018, 10 and 5 km race (Elbert Loubser)

A snippet I picked up whilst getting hold of some information on the Swartkop AFB (Airforce Base):

According to one estimate, you can lose about two cups of water from your body for every hour you spend flying. While estimates of water loss during flight vary, it’s well-known that flying causes dehydration in passengers, which can lead to deep-vein thrombosis on longhaul flights. Drink water before, during and after a long flight.

Now for some information on the base itself:

Description:

AFS (Airforce Station) Zwartkop was established in April 1921 and was South Africa's first air force base and is home of the SAAF Museum. The base is located on the western side of the main (tar) runway.

Following the original selection of land for a planned aerodrome, for what eventually became Swartkop, in about 1920 a private farm called Zwartkop was expropriated by the Government of the day. This farm had itself been named after a nearby prominent hill. The Dutch spelling of Zwartkop was retained for the Air Station that was subsequently developed. On April 1, 1949, the Dutch spelling was dropped in favour of the English and resulted in Air Force Station (AFS) Swartkop. On February 1, 1968, the AFS was upgraded to a fully-fledged Air Force Base (AFB). 

The Base was re-proclaimed an Air Force Station on 1 March 1999. The SAAF commenced vacating the base in 1999, with the intention of leaving only the SAAF Museum behind and the base being known as 'Zwartkop', an extension of AFB Waterkloof. The SAA Historic Flight moved to the airfield and the airfield has been proclaimed a heritage site.

However, the SAAF then changed its mind and it is not known when the SAAF will eventually vacate all its operational units. The site is still known as AFB Swartkop, with the SAAF Museum occupying the northern side of the base, while the active SAAF units occupy the southern end of the base.

The SAAF Memorial is located on Bays Hill, on the northern side of the Base.

The base is also responsible for the Ellisras Reporting Post, FACP Centurion, FACP Lohatla and FACP Potchefstroom.

Squadrons at this base:

17 Squadron, Airspace Control Unit, SAAF Museum Historic Flight

Aircraft at this base (CNTRL+left click to see a photo of an aircraft):

A109 LUH, Alouette II (Museum), C-47 Dakota (Museum), CL.13B Sabre Mk 6 (Museum), D.H.87B Hornet Moth (Museum), DHC-1 Chipmunk T MK 10, Explorer, Fi-156c-7 Storch, Harvards (Museum), Mirage IIIBZ (Museum), Mirage IIICZ (Museum), Oryx, P-51D Mustang (Museum), P166S Albatross (Museum), Prentice T Mk 1, Provost T Mk 52 (Museum), S-55C(Museum), SA-330L Puma (Museum), Shackleton MR.3 (Museum), Spitfire Mk IXe (Museum)

Some more interesting reading (link):

Race report:

Arriving early enough to secure a parking spot fairly close to the huge gate in the Northern wall of the perimeter of the base, it was roughly a kilometre walk, in the dark, down to the entry tables, just shy of the huge ‘Boeing 707-328C two-point tanker aircraft’. We are met with an (for the Swartkop base) unfamiliar windless and 'warmish' ambient temperature.

Those who are familiar with previous Swartkop races would remember that the wind can sweep in and seriously influence the 'chill factor' close to zero degrees Celsius.

Yip, this is where a small flashlight comes in quite handy, to negotiate hidden speed humps and other potential obstacles. The windsock stayed quite limp for the greater part of the morning.

Both the 5 and 10-kilometre races started at 06:30, on the tarmac facing North. A broad start, with many participants able to line up alongside each other. This is one of those unique (and rare) occasions where one is able to actually see and thus know where the 5-kay route goes. The 10-kay route is not a ‘second lap/double lapper’ affair, but rather an extension on utilising the full length of all the available runways and ‘aircraft warming up’ bends. Another extraordinary feature, of the race on the runway, is that one can see where the front runners are, where the tail-enders are and where the Finish line is. For a change one is able to see and greet fellow faster (or slower) runners/walkers/shufflers/strollers.

The centre section of the course/runway itself is quite flattish, making the rise of the runway towards the Airforce monument on the Northern side feel like one is ascending a major hill (in comparison). The same ‘mind game’ is experienced when one is approaching the incline towards the two grey Hercules C130 ‘flossies’ towards the Southern part of the base.

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An additional feature is the display of different aircraft being rolled out from the hanger(s) whilst we were busy with the race. When we started, the space in front of the control tower was empty. By the time we approached the 9-kilometre board, aircraft tow tractor/tugs had silently enabled an Allouette II, three Harvards, two Bosbokke and a Kudu to emerge into said ‘open space’. The second medal (of a series) was received, ending off another well organised race.

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Thank you, Hennie, and Marix for the ‘base camp’ gazebo, chairs, coffee, tea, soup and a luxurious ‘lift’ all the way back to the parking area. Most appreciated. (

Race Results

SMU (AGN) 10km race - 2018-08-25

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

|289 |C |Mouton |F |61 |01:07:11 |

SMU (AGN) 21km race - 2018-08-25

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

|150 |D |De Beer |M |46 |01:59:25 |

|371 |A |Te Reh |M |69 |02:33:11 |

|374 |T |Mohlomicsir |M | |02:34:59 |

PVR Glow in the Dark Night (AGN) 10km race - 2018-08-29

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

|122 |E |Strydom |F |33 |00:55:51 |

|123 |B |Strydom |M |33 |00:55:53 |

|141 |S |Brink |M |48 |00:56:28 |

|234 |H |Venter |M |59 |01:06:45 |

|246 |C |Mouton |F |61 |01:08:39 |

|266 |M |Venter |F |58 |01:13:11 |

|282 |A |Te Reh |M |69 |01:17:49 |

League results

Training/Health snippets

The key to recovery – Fighting the post-marathon blues

You’ve spent several months training hard and thinking about little else but your marathon, and now it’s all over. And you’re depressed. Luckily there are plenty of ways to combat the post-marathon blues. These four strategies should help:

1.Keep it short

After allowing yourself time to recover, set new running goals, but concentrate on shorter distances. There’s a good incentive for this. Many runners find that extra strength developed during marathon training means they smash their 10k, 5k and even mile PBs in the following months.

2.Join a club

If your marathon training was a solitary affair, join a running club or group. The change in your routine should help revive you, and the company will add a social aspect to your runs.

3. Experiment

The months following a marathon are the ideal time to concentrate on cross-training or to try something new. “You might have a real sense of anti-climax,” recognise Baldaro. “You can overcome this by choosing a completely new challenge. Try a duathlon, an adventure race or take up a new activity like tennis or yoga to help both your body and mind recover from the rigours of a marathon.”

4. Redecorate or get married

Or book a trip to an exotic location. The point is to set an important non-running goal for after the marathon. This way, you’ll have something to look forward to after you cross the finish line.

The key to Recovery – resuming training

Now the big question: how do you pick up your training afterwards? For many years, exercise scientists have debated whether it is best to rest completely or jog lightly during the days that follow a marathon. The argument could go either way: light jogging should stimulate blood flow to the muscle, reduce tightness and preserve fitness. On the other hand, total rest allows the leg muscle to devote all their energies to the rebuilding process.

To gauge the relative values of rest and running, scientists in the US recently studied a large group of marathon runners. About half of the marathon runners refrained from running for a week following a marathon, while the other group jogged lightly for 30 minutes each day.

Both sets of runners were stiff and sore during the week after the race, but the resting runners recovered much more quickly. Leg-muscle endurance returned too normal after three days for the inactive runners, but was still below par after seven days for the light joggers. Muscle strength was also considerably higher in the runners who did nothing. Bottom line? Take a one-week rest from training after your marathon. You deserve the break, and your muscles will return to normal more quickly.

During this one-week respite, you can do some light walking to burn off a few calories, keep your leg muscles loose and satisfy our desire exercise. Start with just 10 minutes on the day after the marathon, and build up gradually towards 30 minutes by the end of the post-race week. After each walk, stretch walk, stretch your muscles lightly. At some point during the week, let a massage therapist mould your muscles into a relaxed shape.

Once your walk week is over, you’re ready to get back to your favourite sport, but prudence is the word (remember that it takes four weeks for your muscles to really return to normal). During the second, third and fourth week after the marathon, run only 30-60 per cent of your usual mileage, and avoid running over 10 miles at a time. It’s OK to carry out a couple of quality efforts a week, but they should be very moderate in length. Tempo runs – about three to four miles of running at a pace that is 25 seconds per mile faster than marathon speed – seem to work especially well. Above all, you probably shouldn’t throw yourself into a race again until at least four weeks have passed by. If you strength-trained before the marathon, you can resume resistance work during the second week after the race, beginning with about half your normal number of sets and reps.

Heart-rate monitoring

Measuring your heart rate another good way of gauging when you are ready to resume training. A resting heart rate of 10 beats per minute or more above your pre-rate is a sign that your body has yet to fully recover.

You could also try this simple test:

← Measure your heart rate before getting out of bed

← Measure it again 20 seconds after rising

If the difference between the two figures varies more than five beats per minute from day to day, your body is still suffering from persisting fatigue.

Your thought for the week

Happiness is when what you think, what you say, and what you do are in harmony.”

Your smile for the week

A policeman stops a lady and asks for her license. He says "Lady, it says here that you should be wearing glasses."

The woman answered "Well, I have contacts."

The policeman replied "I don't care who you know! You're getting a ticket!

==

A policeman had a perfect spot to watch for speeders, but was not getting many.

Then, he discovered the problem; a 10-year-old boy was standing up the road with a hand painted sign which read, "SPEED TRAP AHEAD".

The officer then found a young accomplice down the road with a sign painted "TIPS" and a bucket of change

Something to ponder over / something spiritual

He has achieved success who has lived well, laughed often, and loved much;

Who has enjoyed the trust of pure women, the respect of intelligent men and the love of little children;

Who has filled his niche and accomplished his task;

Who has never lacked appreciation of Earth's beauty or failed to express it;

Who has left the world better than he found it,

Whether an improved poppy, a perfect poem, or a rescued soul;

Who has always looked for the best in others and given them the best he had;

Whose life was an inspiration;

Whose memory a benediction.”

Cancelled Races

- Addicted to Life scheduled for 22 September

- Statue to Statue Peace Marathon scheduled for 23 September

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 2017 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.

Saturday 8 September Muller Potgieter Road Race 21.1/10/5 km

Race Organisers: Voortrekker Monument Atletiekklub

Venue: Military Sport Club, Hendrik Potgieter Road, Thaba Tshwane

GPS: S 25.471160 E 28.081530

| |21.1 km |10 km |5 km |

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

| Entry fee 60 – 69 / Jardine Joggers |R 50 |R 50 | |

| Entry fee 70+ / athletes celebrating their |Free | |

|birthday) show ID | | |

| Start Time |06:00 |06:15 |

| Cut-off |03:00 |

No pets

No iPods or listening devices are allowed

Pre-entries at: Run-A-way Sport; Sportsman’s Warehouse – Atterbury Value Mart, Centurion Value Mart, Menlyn Shopping Centre, Kolonade Retail Park

entrytime.co.za

Wednesday 12 September Lester Mills Memorial Night Race 10/5km

Race Organisers: Tuks Athletics Club

Venue: Tuks, Hillcrest Sports Campus

GPS: S 25.7454538 E 28.24718

| |10 km |5 km |

|Entry fees |R 80 |R 50 |

|60 - 69 |½ Price – race day only |

|70+ / Blind runners |Free – race day only |

|Start time |18h30 |

|Time Limit |01:30 |

Route is not suitable for wheelchairs

No pets

No iPods or listening devices are allowed

Pre-entries at: Run-Away-Sport; Sweat Shop Southdowns

Saturday 15 September Brooklyn Road Race 21.1/10/5 km

Race Organisers: Pretoria Marathon CLub

Venue: c/o Veale & Bronkhorst Streets, Brooklyn

GPS: X -28.235 Y-25.772

| |21.1 km |10 km |5 km |

| Entry fee |R 100 |R 80 |R 40 |

| Entry fee 70+ / blind runners / wheelchairs |Free - race day only |

| Start Time |06:00 |06:10 |

| Cut-off |?? |

1st 100 on line entries receive a free parking ticket

No pets

No iPods or listening devices are allowed

Baby strollers welcome on 5km

Pre-entries at: Run-A-way Sport; Sweatshop Southdowns, Dunkeld, Fourways Crossing; Wellness Warehouse

enteronline.co.za

Wednesday 19 September TUT Health & Wellness Night Race 10/5km

Race Organisers: TUT Athletics Club

Venue: Tshwane University of Technology, Pretoria

| |10 km |5 km |

|Entry fees |R 70 |R 30 |

|Start time |18h05 |18h10 |

|Time Limit |03:00 |

Route is not suitable for wheelchairs

No pets

No iPods or listening devices are allowed

Pre-entries at: Run-Away-Sport; Sweat Shop Southdowns; TUT Athletics Office

Monday 24 September Bophelong Half Marathon 21.1/10/5 km

Race Organisers: Bophelong Athletics Club

Venue: Bophelong Community Centre, Molepo St, Mamelodi East

GPS: S 25.7168 E 28.3769

| |21.1 km |10 km |5 km |

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

| Entry fee 60 – 69 / Jardine Joggers |R 50 |R 50 | |

| Entry fee 70 |Free | |

| Start Time |06:00 |06:15 |

| Cut-off |03:00 |

No wheelchairs

No pets

No iPods or listening devices are allowed

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



|2018 AGN LEAGUE FIXTURE LIST |

|EVENT |DISTANCE |DATE |LEAGUE |

|  |  |  |RR |RW |

|Clover Irene Spring Race |21.1/10 km |29/09 |X |X |

|CSIR Road Race |21.1/10 km |20/10 |X |X |

|Tom Jenkins |21.1/10 km |17/11 |X |X |

Masters Athletics Fixture list

Local meetings

20 October 2018 SWD Oudtshoorn

10 November 2018 Free State Bloemfontein

South African Championships

3/4 May 2019 Oudtshoorn

Africa Champs

December 2018 Africa Championships Tunisia

International Championships

4-16 September 2018 WMA Champs Malaga, Spain

24-30 March 2019 WMA Indoor Torun, Poland

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 17:30

North Street, Rietondale (Rietondale Park in the street before the Crawford Stadium) 

Contact Hennie Venter 082 676 6792

Zita Park - Tuesdays at 17:30

Zita Street, Zita Park, Garsfontein

Contact Hennie Venter – 082 676 6792 Marietjie Venter – 072 541 7268

Gazebo Enquiries

Hennie Venter – 082 676 6792 Marietjie Venter – 072 541 7268

|Intercessor: |

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|Fred Harding 076 777 7786 |

Agapé Executive 2017/2018

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

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

| | |082 466 7031 | |

|Hennie Venter |Registrar, club captain & Vice-chairperson |082 676 6792 |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 |082 373 2987 |dewet@styletechnique.co.za |

| |Race organiser | | |

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

|Marix Venter |Clothing co-ordinator |072 541 7268 |Ventermarix9@ |

|Suzette van Staden |General activities |083 290 6280 |suzettevs971220@ |

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

Photo corner

Agapé Executive

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Marieta Bortoli Marilett Jenkins Hennie Venter

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De Wet de Beer André Breytenbach Marix Venter

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Fred Harding Suzette van Staden Gustav Brink (Ex-officio)

Photos taken at the Spirit of Flight race

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