This n That - Agape



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 11 February 2019 .za

E-mail: marietabortoli@

NB

- Next league race – 30 March

- Know each other braai – 23 February

- Awards function 4 May

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

Editorial

Please remember to confirm your attendance to our braai. The contact number for Marix is on the invitation and at the bottom of the newsletter.

As of this weekend you must run with your 2019 licenses. You have to wear one on the front and one on the back of your running vest.

Notice Board Additions

◊ Om-die Dorp race

◊ Right to Run/Walk

Attachments

□ Know each other braai invitation

□

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.

|Marcel Hattingh 18 February |Cornel Maartens 18 February |

|Stefan Bothma 19 February |Rieme Engelbrecht 22 February |

|Laetitia van Wyk 22 February |Kay Liebenberg 23 February |

|Carel Wolhuter 27 February |Jaco Barkhuizen 28 February |

Personalia

Welcome new and former members

Johannes Myburgh Zoe van der Walt

In the mailbox

Comrades 2019

Tips for a great up run from coach Parry

1. Make a list of everything you need on race day, so you don’t forget anything.

2. Get to the start early; your day is stressful enough without missing your seeding pen.

3. Get consistent and create the habit that will get you through the tough months coming ahead.

4. Plan your race and race your plan, don’t run someone else’s race. Let them run yours.

5. Up or Down, you must hold back for the 1st 60km of Comrades

6. Lots of walking on the hills, count the people who pass. You’ll pass them back later.

7. Beware of the damage caused by running hard on the long down into halfway.

8. The last 30km of the Up Run are the best, make sure you can run them.

9. Save something for Polly Shorts but don’t be shy to walk it.

• The new finish has one last surprise; it’s not all down from Polly’s!

The Substitution Process will open on 1 March and close on 15 April 2019, allowing athletes an extra two weeks for potential substitutions. The cost of a Substitution is R300.

General

Registration fees 2019:

First member R400,00

Second member/pensioner/student R350,00

Junior (under 19 – copy of ID document required) R100,00

Social member R100,00

The fees include the ASA licence number.

Kindly visit our website: .za for further information.

==

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/Upcoming race information

Race report feedback Bronkhorstspruit, 9 February 2019, 10 km (Elbert Loubser) with 32 km references:

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This is one of the few AGN races, which present that important 32 km 'stepping stone' between a half marathon (21.1 km) and a marathon (42.2 km) for a build up to an eventual Comrades qualifier.

Plus, it is a splendid venue (Hoërskool Erasmus) which clubs enthusiastically utilise as an 'out of town' occasion. Hence the striking display of club gazebo colours around the athletic field, accompanied by the scintillating carnival atmosphere with Pete as MC and fellow club members enthusiastically bringing athletes home.

Yip, after that gruelling stretch uphill from around the 22-kay mark (which passes the huge Anton Smith sculpture on the R25) and over the crest of the hill around the 27-kay mark. Need to add, this is not the only hill on the route, it is however (me thinks) the 'Polly Shorts' of the Bronkhorstspruit 32.

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Once this hill has been left behind, it is a case of 'hanging in there'. Just get through the 'flats' around the Nan Hua temple,

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as there is a very welcome flowing downhill section from the 30-kay mark (Fo-Kuang Street), over the highway bridge (with the 31 kay/9 kay marker 'painted' on the left on the concrete barrier in Cathie Street). The descent off the bridge is an additional downhill slope 'bonus',

much appreciated by athletes.

[pic] [pic]

Then that Bronkhorstspruit sign,

some shade under the trees,[pic]Photo: Norman Johnson

the dip left and right through the school entrance, onto the field and the Run-A-Way Sport blue arch now in sight.

Around the field

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and one is 'home', Pete (MC, orange shirt) audibly inspiring everyone in. [pic]

The weather was on the cool side earlier in the morning, which did heat up to the extent that I did not need to don my 'second skin'. The 32 kilometres started at 06:00, the 10 km at 06:15 and the Fun Run (4 km) at 06:30.

The 10 km headed out South on Cathie Street, over the N4 highway, then left into Fo-Kuang Street. Slight uphill. I was intrigued as to whether these street names were genuine Chinese, or just 'made up'. Well, it turns out, that the street names are 'Chinese legit'. Hmmm, as to the meaning of the street names, one quickly realizes that now comes in to play: Mandarin, Traditional Chinese and Simple Chinese. So the 'Fo' of Fo-Kuang could be pronounced as fú or Fo (foh) etc. The meaning can vary from 'Buddha' to 'merciful person'. The 'Kuang' part is even more intricate, Google protesting and inquiring whether I meant 'Chuang'? Nope, that spelling is definitely 'Kuang'. Kuang (and please I am obviously not even remotely fluent in Mandarin), reflects the following possibilities: frame (e.g. door frame), casing fig. framework template to circle (i.e. draw a circle around sth) to frame to restrict etc.

Hmmm, suffice to say, the 10 km and 32 km races at some stage circumvent tongue-twisting street names (valid Chinese), with a smorgasbord of different meanings in English. So here ends the 'toe dipping' into Chinese.

Then the 10 km swerved right into Wei-To Street, long flat curve South then East, a small part of Fo-Kuang, then right turn into Lo-Han Street. Fu-Hsien Avenue brought us into Nan-Hua Street, which runs alongside the wall of the Nan Hua temple. Left into Frajna Street, watering point. This is where the 32 km race route links up partly with the 10 km race route. We still roughly had 6 kilometers to go, the 32-kay route about 4 kays to go. A right into When-Shu Crescent. Then a right into Kuang-Yin Crescent, circling back to Pu-Men Street. Still about 5 kays to go for the 10 km. On the corner of Pu-Men Street and Fo-Kuang Street, we encountered the next watering point. An enjoyable down on Fo-Kuang Street (Westward bound), then over Cathie Street and left into Kort Street (now Southward bound), which was not ''kort'/short' at all. Although not 'kort', the familiar street name calmed down the mind, as we were back in 'pronounceable' street names. A right into Von Willich Drive, took us further into Verster Park.

The 7-kay kilometre board is left in our wake as we sweep into a right turn into Lang Street. Now, if Kort Street was not short/'kort', then imagine Lang Street being not just a tad longer than Kort Street..................

So eventually we hit the 8-kay board, do a left into Cathie Street, go back over the N4 highway bridge (9 kay/31 kay board), into the school gate, onto the athletic field, through the blue arch Finish line. Another hard day in Africa conquered/'done and dusted'.

Thank you, Hennie Venter, for erecting the Agapé base station gazebos on a prime vantage spot, where we were able to cheer on fellow Agapé club members (also known and unknown fellow participants) through the last 80 meters, from the comfort of shade and cosy chairs, it made the whole experience 'quite snuggly'.

[pic] [pic]

Thank you Marix for the box of biscuits, which was given thorough attention during the morning.

For more photos:

1) Album Bronkhorstspruit 32,9 Feb 2019.Photographer: Norman Johnson



2) Album Bronkhorstspruit 32 km+10 km race/wedloop, 9 Feb 2019



Thank you, Bronkhorstspruit Athletics Club and Hoërskool Erasmus, for a lovely venue and (once again) a well-organized race. My wife and I both had a Boerewors roll (absolutely tasty) and 'slap' chips from 'Jan se Gat' (if memory serves me correctly). I can empirically recommend both the Boerewors roll and the 'slap' chips.

Agapé greetings.

PS (now for something completely different):

1) Anton Smit sculpture park:



For a viewing of his sculptures (closer by), one only needs to have a 'walk about' at MM (Menlyn Main) to appreciate the work of Anton Smit.

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|2) Adjacent to the Anton Smit Sculpture Park, is the Imagine Cafe (check opening times, they differ during the week): | |

| | |

|Address: Kungwini Country Estate, Bronkhorstspruit | |

| | |

| | |

Phone: 083 702 0776 [pic] [pic]

Race Results

Bronkhorstspruit (AGN) 10km race - 2019-02-09

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

|239 |K |Nurden |M |84 |01:05:40 |

|241 |H |Venter |M |59 |01:05:44 |

|256 |L |Erasmus |M |79 |01:06:27 |

|555 |S |Bothma |M |44 |01:29:31 |

|651 |E |Loubser |M |62 |01:54:19 |

Bronkhorstspruit (AGN) 32km race - 2019-02-09

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

|173 |S |Marais-werner |F |44 |02:51:36 |

|185 |K |Imrie |M |47 |02:53:07 |

|236 |F |Booysen |M |60 |02:56:52 |

|443 |F |Schunke |M |61 |03:12:12 |

|564 |M |Malan |F |60 |03:20:02 |

|591 |L |Van Wyk |F |42 |03:22:03 |

|689 |G |Brink |M |52 |03:27:29 |

|740 |C |Burger |M |54 |03:29:27 |

|892 |T |Oelofse |F |44 |03:40:51 |

|992 |E |Van Zyl |F |41 |03:47:13 |

|1048 |A |Marais-werner |F |45 |03:50:20 |

|1078 |C |Vermaak |M |41 |03:52:19 |

|1170 |M |Boesenberg |F |62 |03:59:47 |

|1244 |R |Le Roux |M |64 |04:08:51 |

|1293 |A |Te Reh |M |69 |04:19:41 |

|1298 |C |Mouton |F |62 |04:19:59 |

|1308 |H |Moolman |M |30 |04:22:47 |

|1309 |A |Moolman |F |30 |04:22:52 |

League results

Training/Health snippets

Shin splints

Shin splints, the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints), are the bane of many athletes, runners, tennis players, even dancers. They often plague beginning runners who do not build their mileage gradually enough or seasoned runners who abruptly change their workout regimen, suddenly adding too much mileage, for example, or switching from running on flat surfaces to hills.

 

The nature of shin splints, also known as medial tibial stress syndrome (MTSS), most often can be captured in four words: too much, too soon.

 

Identifying symptoms of shin splints

Shin pain doesn’t always mean you have shin splints. It might be a sign of some other problem. The following are two conditions that are sometimes mistakenly diagnosed as shin splints.

 

Pain on the anterior (outside) part of the lower leg may be compartment syndrome—a swelling of muscles within a closed compartment—which creates pressure. To diagnose this condition, special techniques are used to measure the amount of pressure. Sometimes surgical “decompression” is required. The symptoms of compartment syndrome include leg pain, unusual nerve sensations, and eventually muscle weakness.

 

Pain in the lower leg could also be a stress fracture (an incomplete crack in the bone), which is a far more serious injury than shin splints. A bone scan is the definitive tool for diagnosing a stress fracture. However, there are clues you can look for that will signal whether or not you should get a bone scan.

 

The pain of shin splints is also more generalized than that of a stress fracture. Press your fingertips along your shin, and if you can find a definite spot of sharp pain, it’s a sign of a stress fracture. Additionally, stress fractures often feel better in the morning because the bone has rested all night; they often feel worse in the morning because the soft tissue tightens overnight. Shin splints are also at their most painful when you forcibly try to lift your foot up at the ankle and flex your foot. 

 

Common causes of shin splints

There can be a number of factors at work, such as overpronation (a frequent cause of medial shin splints), inadequate stretching, worn shoes, or excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track. Typically, one leg is involved, and it is almost always the runner’s dominant one. If you’re right-handed, you’re usually right-footed as well, and that’s the leg that’s going to hurt.

 

The most common site for shin splints is the medial area (the inside of the shin). Anterior shin splints (toward the outside of the leg) usually result from an imbalance between the calf muscles and the muscles in the front of your leg, and often afflict beginners who either have not yet adjusted to the stresses of running or are not stretching enough. 

 

But what exactly is a shin splint? There’s no end-all consensus among sports scientists, and theories have included small tears in the muscle that’s pulled off the bone, an inflammation of the periosteum [a thin sheath of tissue that wraps around the tibia, or shin bone], an inflammation of the muscle, or some combination of these. Fortunately, medical experts agree on how to treat them.

 

Treatment of shin splints

Experts agree that when shin splints strike you should stop running completely or decrease your training depending on the extent and duration of pain. Then, as a first step, ice your shin to reduce inflammation. Here are some other treatments you can try:

 

Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.

 

In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.

 

If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks. “What you’re doing is binding the tendons up against the shaft of the shin to prevent stress,” Laps says.

 

Consider cross-training for a while to let your shin heal. Swim run in the pool or ride a bike.

 

When you return to running, increase your mileage slowly, no more than 10 percent weekly.

 

Make sure you wear the correct running shoes for your foot type specifically, overpronators should wear motion-control shoes. Severe overpronators may need orthotics.

Have two pairs of shoes and alternate wearing them to vary the stresses on your legs.

 

Avoid hills and excessively hard surfaces until shin pain goes away completely, then re-introduce them gradually to prevent a recurrence.

 

If you frequently run on roads with an obvious camber, run out and back on the same side of the road. Likewise, when running on a track, switch directions.

 

If you are prone to developing shin splints, stretch your calves and Achilles regularly as a preventive measure.

Your thought for the week

Life isn’t about finding yourself. Life is about creating yourself.

Your smile for the week

A blonde is about to cook dinner for her guests. A total of 24 people will arrive but the recipe she is going to cook is for 12 people.

She sits down and cries and tries to get some help, and then her husband asks: “What’s wrong?”

She replies: “I’m about to cook for our guests and 24 people will show up but I’ve only got a recipe for 12 people!”.

Her husband replies: “Why don’t you just double the recipe? 12*2 is 24!”

The blonde replies: “Well Einstein, because you can’t turn up the oven to 500 degrees!”

==

Mr. and Mrs. Brown had two sons. One was named Mind Your Own Business & the other was named Trouble. One day the two boys decided to play hide and seek. Trouble hid while Mind Your Own Business counted to one hundred. Mind Your Own Business began looking for his brother behind garbage cans and bushes. Then he started looking in and under cars until a police man approached him and asked, "What are you doing?" "Playing a game," the boy replied. "What is your name?" the officer questioned. "Mind Your Own Business." Furious the policeman inquired, "Are you looking for trouble?!" The boy replied, "Why, yes."

Something to ponder over / something spiritual

You say: It's impossible

God says: All things are possible (Lk.18:27)

You say: I'm too tired

God says: I will give you rest (Mt. 11:28-30)

You say: Nobody loves me

God says: I love you (Jn 3:16)

You say: I can't go on

God says: My grace is sufficient (2 Cor. 12:9)

You say: I can't figure things out

God says: I will direct your steps (Prov.3:5-6)

You say: I can't do it

God says: You can do all things (Phil.4:13)

You say: I'm not able

God says: I am able (2 Cor. 9:8)

You say: It's not worth it

God says: It will be worth it (Rom. 8:28)

You say: I can't forgive myself

God says: I forgive you (1 John 1:9)

You say: I can't manage

God says: I will supply all your needs (Phil. 4:19)

You say: I'm afraid

God says: I have not given you a spirit of fear (2 Tim 1:7)

You say: I'm always worried and frustrated

God says: Cast all your care on me (1 Pet. 5:7)

You say: I'm not smart enough

God says: I give you wisdom (1 Cor. 1:30)

You say: I feel all alone

God says: I will never leave you or forsake you (Heb. 13:5)

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 16 February Bestmed Tuks Race 42.2/21.1/10/5/1 km

Race Organisers: Tuks Sport

Venue: Hillcrest Sports Campus, Burnett Street, Hatfield

GPS: S 25 44’58” E 28 14’47”

| |42.1 km |21.1 km |10 km |5km |1 km |

| Entry fee |R 200 |R 150 |R 100 |R 50 |R 30 |

| Entry fee 60 - 79 |R 100 |R 75 |R 50 | | |

| Entry fee 80+ / blind athletes |Free | | |

| Start Time |05:30 |06:00 |06:30 |06:40 |08:00 |

| | | |Wheelchair | | |

| | | |06:20 | | |

| Cut-off time |05:30 |03:00 |

42.2km race is a pre-entry race only and limited to 4000

No Pets

Only the 10km race is wheelchair friendly

Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld West, Fourways Crossing; Tshwane Running Shop; UP Hatfield Campus



Sunday 24 February The Deloitte Challenge 42.2/21.1/10 km (Pretoria Marathon)

Race Organisers: Phobians Athletics Club

Venue: Pretoria High School Old Boys Club, Hofmeyr Park, Queens Crescent, Lynnwood

| |42.2 km |21.1 km |10 km |

| Entry fee |R 200 |R 140 |R 90 |

| Entry fee 70+ (attach copy of ID to entry form) |Free |

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

| Cut-off |05:30 |

42.2/21.1km entries open until 23 February – no race day entries

1st 4 500 pre-entries receive a free t-shirt

No Pets

Wheelchair athletes only recommended on 10km but are allowed on longer distances but will need assistance over animal grids

Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld, Bedfordview



Saturday 2 March Medihelp Sunrise Monster 32/21.1/10/5 km

Race Organisers: Harlequin Harriers

Venue: Harlequin Club, Totius Street, Groenkloof

GPS: S 25’46.122 E 28’13.031

| |32km |21.1km | |10 km |5 km |

| Pre-entry fee |R 160 |R 150 | |R 100 |R 50 |

| Entry fees 60+ |R 80 |R 70 | |R 50 |R 40 |

| Start Time |06:03 | |06:30 |06:45 |

| Time Limit |04h30 |03h30 | 02h300 | |

Route not suitable for wheelchair athletes

Pre-entries: Run-A-Way Sports, Sweatshop Dunkeld, Bedfordview & Southdowns; Natural Runner

Saturday 16 March Om-Die-Dorp Road Race 21.1/10/5 km

Race Organisers: Wingate Road Runners

Venue: PvR Community Church, Baltimore Avenue, Pierre van Ryneveld

| |21.1 km |10 km |5 km |

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

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

| Cut-off |03:30 |

No Pets

No iPods or listening devices are allowed

Pre-entries at: Run-away Sport; Sweatshop Southdowns

enteronline.co.za

21.1km Championships

Thursday 21 March Right to Run/Walk 21.1/10/5 km

Race Organisers: Arcadia Running Club

Venue: Sunnypark Shopping Centre, c/o Steve Biko- & Robert Sobukwe Streets, Sunnyside

GPS: S 25 45’2 E 28 12’11

| |21.1 km |10 km |5 km |

| Entry fee |R 100 |R 80 |R 50 |

| Start Time |07:00 |

| Cut-off |?? |

No Pets

No iPods or listening devices are allowed

Pre-entries at: Run-away Sport; Sweatshop Southdowns: Cross Trainer Sunnypark; Sports Scene Sunnypark; Tshwane Running Shop



|2019 AGN LEAGUE FIXTURE LIST |

|EVENT |DISTANCE |DATE |LEAGUE |

|  |  |  |RR |RW |

|Bronkhorstpruit - NOT A LEAGUE RACE |32/10 km |09/02/19 |X |X |

|Kolonnade Road Race |32/15 km |30/03/19 |X |X |

|Run Against Drugs |21.1/10 km |13/04/19 |X |X |

|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

1/2 March 2019 EP Nelson Mandela University, PE

22/23 March 2019 KZN Kings Park Stadium

29/30 March 2019 PE Westbourne Oval

29/30 March or 19/20 April 2019 GNMA Pilditch

13 April 2019 WP Cape Town

13 April 2019 CGMA Herman Immelman

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

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

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 |082 676 6792 |henniev@seng.co.za |

| | | |venterhennie08@ |

|Marieta Bortoli |Treasurer & Vice chairperson |082 466 7031 |marietabortoli@ |

|Marieta Bortoli |Secretary |082 466 7031 |marietabortoli@ |

|Hennie Venter |Club Captain |082 676 6792 |henniev@seng.co.za |

| | | |venterhennie08@ |

|De Wet de Beer |Race organizer |082 373 2987 |dewet@styletechnique.co.za |

|De Wet de Beer |PRO |082 373 2987 |dewet@styletechnique.co.za |

|Marieta Bortoli |Editor |082 466 7031 |marietabortoli@ |

|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@ |

Agapé Executive

[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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