This n That - Agape



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An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 5 November 2018 .za

E-mail: marietabortoli@

NB

- Next league race – Tom Jenkins – 17 November

- Agapé AGM – 17 November

Editorial

Please remember to RSVP your attendance to our AGM as breakfast will be served and we have to supply the service provider with the number of attendees.

To date nobody has nominated any person or themselves to serve on the executive. Please send your nominations as we have quite a few vacancies.

As the year draws towards the end there are less races to take part in, with two in December that already has been cancelled.

Notice Board Additions

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Attachments

□ AGM notice

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!

|Pierre Bortoli 05 November |James Kruger 17 November |

|Kevin Walsh 18 November |Petro Pieterse 20 November |

|Christa Mouton 25 November | |

Personalia

Welcome new and former members

Congratulations

Congratulations to the following members:

Thank you’s

In the mailbox

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

Race Results

League results

Training/Health snippets

Run better every day

There are some runners who run every day, no matter what, and it just comes easily to them – but you may need a plan for today’s workout. Without a plan, it’s just too easy to skip a run. You’ve got pressures in the office, errands to do, classes to take, things to deal with at home. And more. Always more. Which makes it tough to put together a consistent training programme?

Yet consistency is the most essential piece of every training programme. It’s the one thing – perhaps the only one – that every coach, physiologist and medical expert agrees on.

Without consistency, you aren’t going anywhere. You’re not going to get faster. You’re not going to run further. You’re not going to lose weight, lower your blood pressure, finish that marathon, or achieve your other running goals.

With a consistent training programme, on the other hand, the sky’s the limit. You’ll feel better and run better every day. So, let’s get with it. Here are 24 ways to add more consistency to your running.

1. Run with others; to make sure you do a workout, there’s nothing like the social pressure of knowing someone else (or a group) is waiting for you. Bonus: It’s often more fun than running alone, especially if you’re doing a long run or a speed workout on the track.

2. Run like a tortoise; we can’t lie to you. This isn’t a sport of instant success and miracle shortcuts. Patience pays off, often in a very big way. At the beginning of a marathon training programme, many participants can’t imagine themselves running more than 10 kays. Twelve to 16 weeks later, voilà: The cheering crowd and unbelievable exhilaration of reaching a marathon finish line. Stick with the programme. Repeat: Stick with the programme. And prepare to be amazed.

3. Take a break; to everything, there is a season. You don’t have to run every day, every week, or even every month. Many top runners visualise their training year as a mountain range. It has peaks and valleys – recovery periods when they let their running taper off, so that they can build all the higher in their next training period. For healthy, consistent training, your body needs regular – that is, weekly, seasonal, and annual – recovery periods.

4. Eat a healthy breakfast; we can’t emphasize this one enough. Breakfast is the most important meal of the day, because it fuels you for the entire day. To skip breakfast or eat a skimpy one is like failing to rehydrate and refuel after a marathon. You wouldn’t do that, would you? Well, your night’s sleep is like a marathon to your body, because you don’t get any fuel while you’re sleeping. So, carbo-load at breakfast. And add a little protein.

5. Get cosy with frozen vegetables; this isn’t a nutrition tip. It’s an injury-prevention tip. If London Marathon winner Paula Radcliffe can take ice baths after a hard race, you can stand a bag of frozen peas against your sore knees for 15 minutes. Nothing reduces inflammation and holds injuries at bay like ice. Result: You stick to your training programme. (Or get yourself one of the commercial ice wraps, often with handy Velcro straps.)

6. Join the “X” revolution; despite the many proven benefits of cross-training, we still know too many runners who only run. C’mon, folks, we know all about the “specificity-of-training” rule, but we still skip the occasional running workout to get in some cross-training. Mainly strength training, bicycling, elliptical training, yoga, stair climbing, pool running, rowing and walking. Why? Not because we think these routines will make us faster in our next half marathon, but because they make us fitter and less prone to injury.

7. Keep a log; your training log is a great source of the kind of motivation that builds consistency. It beckons to be filled in, reveals the secrets of your training and racing successes, and provides lots of inspirational quotes and useful tips.

8. Enter races; you don’t have to race to be a serious runner, but, geez, there are so many good reasons to enter races. RW columnist Jeff Galloway says that entering races, especially marathons, “scares” people into training the way they should. That’s a good one. But we also like the sense of community you get from races. They help you realise that you belong to something big, and that there are more people than you imagined who share your running and fitness goals. Besides, it’s good to go for the burn every now and again.

9. Pay attention to your shoes; some things should be obvious, and this is one of them. But it’s worth repeating, if it keeps even one of you from getting injured. Most shoes wear out after 500 to 800 kilometres. You often can’t see the wear, but, your knees, hips, back and Achilles tendons know it. Give your old, worn shoes to a local Salvation Army or similar group, and get yourself to a running-specialty store for a new pair. (While you’re there, buy some reflective gear. The days are getting shorter. Make sure you’re visible on the road this winter.)

10. Run early; you want to get something done? Do it early in the day. Everything gets tougher later in the day when various tasks and responsibilities start ganging up on you. In a recent Runner’s World survey, the two most popular workout times were 5am and 6am.

11. Practice good posture; not just when you’re running, but all the time. This is especially important if you’ve got an office job and sit at a computer all day (like us). Make sure your keyboard and monitor are properly positioned and sit straight but comfortably in your chair. Some of us sit on those large Swedish exercise balls, which encourage good posture because you have to use your legs and stomach muscles to keep from falling off. Good posture can improve your running efficiency and decrease injury risk. Ergo, better consistency.

12. Use the fridge; in two ways. First, be sure it’s always stocked with those key foods you rely on for healthy nutrition and snacking: Sports drinks, low-fat yoghurt, fruit, nuts, carrots, etc. Second, put something inspirational on the outside of the fridge: A picture of you and friends at a race, a training plan, a great quote.

13. Schedule it; you’ve got your calendar, your day planner, your napkin with the scrawled list of stuff you absolutely, positively have to get done today. Be sure to write in your workout. Carve out an hour in your day. The experts all agree: Your exercise is one of your most important daily activities. Make it happen. The President of the United States exercises almost every day. You should, too.

14. Get your clothes ready and your shoes. Root through your closets and drawers the night before a morning run to select and organise the running gear you need. Another good trick: Have a complete bag of running gear (and a dry shirt and towel) always at the ready in the boot of your car. You never know when you’ll be able to use them.

15. Run on different surfaces; see how many different surfaces you can run on in a week: Tar, gravel, trail, grass, track, treadmill, beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and least accommodating surface for runners.)

16. Take a trip; reward your training and racing successes with a special running vacation to take in an exotic international marathon, if you can afford it. There really are some superb races out there to choose from, especially the Big City Marathons in the Europe and the USA.

17. Stay flexible; we like that word – it has so many important meanings. Here we’re talking about a regular stretching programme to keep your legs limber and injury-free. Or yoga and Pilates routines, both of which are enjoying a huge surge in popularity. Pick the approach that works best for you. You need to prevent injuries if you want to improve your training consistency.

18. Run before you get home; if you can’t run in the morning or at lunch, at least try to run before you get home from work. Stop at a favourite park or trail on your way home from the office and do a workout there. Or arrange to meet some friends for a run at 5:30pm. Once you’re at home, it’s hard to get out the door again for a workout.

19. Stay hydrated; eat your fruits and vegetables and get plenty of sleep. We know: You’ve heard all this stuff before. Okay, we’ll stop. But just remember that the simplest, most basic advice often makes the biggest contribution to improved consistency.

20. Adopt a runner; sometimes, the most motivating and rewarding thing you can do is to reach out to someone else. It could be someone close, at work or even in your family. Or your club might receive occasional calls from new runners, or those who want to begin. Offer to help. Beginners don’t need a mentor with a Ph.D., they need encouragement, a personal connection, and the kind of basic training, nutrition and injury-prevention experience you already possess.

21. Start a running streak; we don’t mean that you should run every day. In fact, we don’t advise that for most runners. But we like the idea of running the same road race every year, or you could run one marathon a year, every year. Or you could “collect” cities and towns by racing in a different one every few months.

22. Join an online community; many running websites, including ours, have forums or message boards where runners exchange information, opinions and greetings that develop into digital friendships. Often, these blossom into “encounters,” where the online friends agree to meet at a particular race. Along the way, they encourage each other’s training, and lend a sympathetic ear when that’s what you need most.

23. Establish a pre-run routine; you warm up at the start of a race and at the beginning of a workout, but it’s also helpful to warm up for your warm-up, so to say. Follow a routine. Sixty minutes before your run, reach for a bottle of sports drink. At run-minus-30, get up and take a three-minute stroll to loosen the legs. At run-minus-10, listen to a favourite psych-up song. Include any other short activities that work for you. Psychologists say these routines help us develop the healthy patterns we want.

24. Don’t obsess about it; hey, we wish every day went as planned, and every run fit perfectly into the scheme of things. But stuff happens. Life has a way of playing tricks on all of us, both the unexpectedly happy variety and that other kind. Don’t worry about the runs you miss. Sometimes the best advice is simply to run with a smile on your face, and to enjoy and appreciate every workout. Come to think of it, that’s always the best advice

Your thought for the week

What lies behind you and what lies in front of you, pales in comparison to what lies inside of you!

Your smile for the week

Law of Gravity - Any tool, nut, bolt, screw, when dropped, will roll to the least accessible corner

Law of Random Numbers - If you dial a wrong number, you never get a busy signal and someone always answers

Supermarket Law - As soon as you get in the smallest line, the cashier will have to call for help

Variation Law -If you change lines (or traffic lanes), the one you were in will always move faster than the one you are in now

Law of the Bath - When the body is fully immersed in water, the telephone rings

Law of Close Encounters - The probability of meeting someone you know increases dramatically when you are with someone you don't want to be seen with

Law of the Result - When you try to prove to someone that a machine won't work, it will

The Coffee Law - As soon as you sit down to a cup of hot coffee, your boss will ask you to do something which will last until the coffee is cold

Law of Logical Argument-Anything is possible if you don't know what you are talking about

Wilson's Law of Commercial Marketing Strategy-As soon as you find a product that you really like, they will stop making it

Doctors' Law- If you don't feel well, make an appointment to go to the doctor, by the time you get there you'll feel better... But don't make an appointment, and you'll stay sick.

Something to ponder over / something spiritual

The Twenty Third Psalm" What Does it Mean to You?

The Twenty Third Psalm is beautifully written, meaningful, and full of spiritual instructions, so it is odd, that perhaps the most challenging element of this Psalm is our familiarity with it."

What do you visualize when you hear or read the Twenty Third Psalm?

Are we to visualize green grasses and beautiful clouds, being well cared for by God's constant care and guidance, or should we concentrate more on "the valley of the shadow of death"?

The following are my reflections; perhaps yours will be different.

Psalm 23:

1. The LORD is my shepherd; I shall not want.

(The Lord is the One who looks after, feeds, guides and protects me; I do not lack anything.)

2. He makes me lie down in green pastures. He leads me beside still waters.

(He lets me rest in pleasant surroundings; he leads me into peaceful situations.)

3. He restores my soul. He leads me in paths of righteousness for his name’s sake.

(He renews my energies. He keeps me on the path that will bring honour to his name)

4. Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.

(Even in my darkest times, I will have no fear, because you are with me all the way. Your power and protection bring me great comfort.)

5. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows.

(You feed and provide for me all that I need, even in the presence of those who might try to destroy me. Your anointing is so great that my life overflows with your provision and goodness.)

6. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the LORD forever.

(I do not doubt that His overwhelming compassion and unfailing love will preserve and guide me all the days of my life and that I will spend eternity with the Lord in a heavenly home prepared just for me.)

Cancelled Races

Live Running – 1 Dec 2018

Wonderful run -15 December 2018

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.

League Race

Saturday 17 November Tom Jenkins Run/Walk Challenge 21.1/10/5 km

Race Organisers: Arcadia Running Club

Venue: Pretoria Union Buildings, Church Street Arcadia

GPS: S 27.7402 E 28.2102

| |21.1 km |10 km |5 km |

| Entry fee |R 90 |R 70 |R50 |

| Start Time |06:00 |06:20 |

| Cut-off |03:30 |02:00 | |

No pets

No iPods or listening devices are allowed

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



Saturday 24 November Voortrekker Monument Road Race 21.1/10/5 km

Race Organisers: Voortrekker Monument Athletics Club

Venue: Voortrekker Monument, Eufees Road

GPS: S 25.77690 E 28.17747

| |21.1 km |10 km |5 km |

| Entry fee |R 90 |R 70 |R40 |

| Entry fee – Jardine joggers; 60 - 69 |R 50 |R 50 | |

| Entry fee – 70+; athletes celebrating their birthday (Show ID) |Free | |

| 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; Postnet Pretoria West; Sportman’s Warehouse – Atterbury Value Mart, Centurion Value Mart, Menlyn Park Shopping Centre



|2018 AGN LEAGUE FIXTURE LIST |

|EVENT |DISTANCE |DATE |LEAGUE |

|  |  |  |RR |RW |

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

Masters Athletics Fixture list

Local meetings

10 November 2018 Free State Bloemfontein

South African Championships

3/4 May 2019 Oudtshoorn

Africa Champs

December 2018 Africa Championships Tunisia

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

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)

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