BOKSBURG ATHLETIC CLUB SNIPPETS NO. 08 WEEK 09 Thurs, Feb 26, Wed, March 04, 2015

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BOKSBURG ATHLETIC CLUB 1975 2015 SNIPPETS NO. 08 WEEK 09 Thurs, Feb 26, 2015 - Wed, March 04, 2015 Do you have any stories, news, results etc that you would like to share with the rest of our members?

1 BOKSBURG ATHLETIC CLUB SNIPPETS NO. 08 WEEK 09 Thurs, Feb 26, Wed, March 04, 2015 Do you have any stories, news, results etc that you would like to share with the rest of our members? If so, please fax or them to the club. NEWS, ROAD (Comrades), TRACK AND FIELD, MULTI-SPORT, CROSS COUNTRY, SOCIAL, STORIES/ARTICLES ETC), GENERAL and THE BAC PAGE (Newsletters and other information dating back to 1975) NEWS HAPPY BIRTHDAY TO ALL OF OUR MEMBERS BORN IN MARCH Michael-Pierre Kasselman (02); Byron Skinner (03); Louis van Rensburg (04); Claude Du Toit (05); Lebohang Motloung (05); Milton Bartholomew (06); Billy Geyer (06); John Kok (Snr) (06); Willie Brewis (07); Darrel Laybourn (07); Alex Pawley (07); Laurence Page (08); Marcel Bouwer (09); Wayne McBowles (11); Zozi Nomachina (12); Juan Brits (13); Chinique Joubert (13); Lucas Pretorius (13); Tiaan Steenkamp (14); Mauritz Lottering (15); Claudia Rabim (15); Nyelete Mtanyelwa (16); Tyan Barends (17); Motumi Mohoto (17); Johannes Aldum (18), Theunis Holl (19); Japie Vermaak (19); David Gamede (20); Rita van Wyk (20); Mpho Bereng (21); Franko Bredenkamp (21); Nardus Jordaan (21); Chris van Wyk (21); John Kok (Jnr) (22); Thabo Modise (22); Johannes Pienaar (22); Nadia Rabim (22); Joey Louwrens (23); Greg Vorster (23); Charlotte van Wyk (24); Kayleigh van der Merwe (26); Colin Black (27); Peace Borake (27); Richard Roets (27); Ulric Bekker (28); Milan Daniz (29); Claire-Louise Simon (29); Anais Strauss (29); Vhonani Mudau (30);

2 WELCOME BACK TO: Clive Laycock CONGRATULATIONS TO: Rita van Wyk 1 st Master Lady at the Sasol Secunda (MPU) 21km held on 14 February, Rita finished in a time of 01:44:39 Rita van Wyk 1 st Master Lady at the Gift of the Givers Township Marathon (CGA) 42km (CGA Championships) held on 22 February, Rita finished in a time of 3:42:11. CLUB S 40 TH BIRTHDAY THIS YEAR To all our members (new and old), our Club turns 40 this year. The club was founded in October of The Snippets will include Newsletters and documentation regarding all aspects of the club over the last 40 years. Special events will be held during the year to celebrate our 40 th birthday. Please keep an eye out for more information in the Snippets.

3 ROAD BOKSBURG ATHLETIC CLUB TRAINING RUN/RACE CALENDAR DATE RACE DISTANCE TIME VENUE MARCH 01 Sun Vaal Marathon 42/21/10/5 06:00 Dick Fourie Stadium, 01 Sun Deloitte Marathon 42/21/10 06:00 Hoffmeyer Park, Lynnwood 07 Sat Umuzi Kosmos 3 in 1 42/21/10 06:00 Lake Umuzi Waterfront 07 Sat Sunrise Monster 32/10 06:03 Harlequins, Pretora 08 Sun Sarens 42/21/5 06:00 Edenvale High School CLUB CHAMPS 42.2km and Meet and Greet (Burger and Cooldrink for all Boksburg AC runners that run either distance). 15 SUN TRAINING RUN 21 06:00 BOKSBURG STADIUM 21 Sat Om Die Dam 50/21/10/5 06:00 Hartebeespoort 22 Sun Bruce Fordyce Suikerbos 50/21/10 06:00 Suikerbos Nature Reserve 22 Sun Jackie Gibson 42/21/5 06:00 Rietvlei Farm 29 Sun TRAINING RUN 21 06:00 BOKSBURG STADIUM I N V I T A T I O N You are cordially invited to attend the 2 nd of our 2015 Comrades Talks on Thursday, March 5, 2015 at Sportsmans Warehouse, East Rand Value Mall at 19:00. Our Guest Speaker this month is Clynton van Sittert, a Biokineticist, who runs for Jeppe Quondam Athletic Club. Topics that Clynton will cover are: Bio implosion (basic mechanics of kinetic chain movement) Running economy Profile specific training in muscle groups His own experience of back-to-back Comrades (2013 Up run and 2014 Down run). Questions and Answers.

4 RACE RESULTS (As per McCARTHY TOYOTA (AGN) 21km, 07 FEBRUARY, Navarria Michael Male 51 01:49: Da Ascencao Frank Male 54 01:49: Oaker Eric Male 61 02:05: Oaker Bradley Male 31 02:08: Du Preez Frik Male 56 02:56:05 SPAR IRENE LANTERN NIGHT (AGN) 10km, 11 FEBRUARY, Strydom Wynand Male 00:39: Strydom Bronwyn Female 34 00:49: Rampersadh Rashika Female 38 00:51: Robbertze Lindi Female 23 00:53: Delport JP Male 28 00:53: Swanepoel Yolanda Female 38 01:06: Heath Jannie Male 52 01:24: Du Preez Frik Male 56 01:24:41 SASOL SECUNDA (MPU) 21km, 14 FEBRUARY, Van Wyk Rita Female 51 01:44: Van Wyk Chris Male 59 02:08:52 SASOL SECUNDA (MPU) 10km, 14 FEBRUARY, Truter Elize Female 45 01:23:15

5 SASOL SECUNDA (MPU) 42km, 14 FEBRUARY, Strydom Wynand Male 42 03:14:16 50 Mogotsi Zacharia Male 53 03:28:52 86 Strydom Bronwyn Female 34 03:48: Brewis Willie Male 44 04:23: Oaker Eric Male 61 04:36>: Manchest Ian Male 56 04:37: Nkosi Mphikeleli Male 47 04:52:20 BRONKHORSTSPRUIT (AGN) 32km 14 FEBRUARY, Lotz Hennie Male 38 02:23:23 75 Koll Caroline Female 38 02:32: Daniz Milan Male 48 02:51: Heath Jannie Male 52 02:55: Wridgway Carolyn Female 54 03:11: Beukes Eunese Female 25 03:34: Ing Betsie Female 43 03:44: Uys Steffan Male 27 03:46: Simon Martin Male 39 03:56:26 MODERN AUTOHAUS 4 IN 1 (LIMA) 42km, 21 FEBRUARY, Van Der Berg Werner Male 36 03:17: Moshabane Selatole Male 25 05:21:59

6 Article received from Jillian Sotto Corona. (Thanks Jillian.) TrainingTips The next stage to developing your training programme is to determine how much time you have per week to train. The object of the programme is to make the most efficient use of the limited time available. Alberto Salazar once said that in working out a schedule you should calculate how much time you have and reduce it by 20%. I believe this to be an excellent proposal as it re-emphasises the importance of rest and recovery. Instead of training time, we should more correctly speak of training time recovery time balance, Each as important as the other. It is no use planning for 4am rises and 11pm nights, if you need a full 7 to 8 hours sleep to recover. Of all the points in training, a realistic assessment of your capabilities is essential & this starts with the training load you can handle, Just because a top runner runs 160kms a week, doesn t mean that is what you require. Such a philosophy doesn t take into account variations in genetic talent, emotional stress from work or family. Emotional or psychological stress can have a greater detrimental effect than physical stress. In fact physical training, is often a release for emotional stress. The Laws of Training It is important to take cognisance of the Laws of training that have evolved over the years, At various stages, runners have become slaves to some of these principles, such as obsession with long slow distance in the 1970s, but the key is a combination and an awareness of all of them. THE FIFTEEN LAWS OF TRAINING 1 Train frequently all year round. (Arthur Newton s First Law). 2 Start gradually and train gently. (Newton s Second Law). 3 Train first for distance and only later for speed. (Newton s Third Law) Note; This changes for Ultra s. 4 Don t i set yourself a daily schedule, listen to your body. (Newton s Fourth Law). 5 Alternate hard and easy days. (Bowerman & Dellinger s Law). 6 At first, try and achieve as much as you can with a minimum of training. (Tim Noakes) 7 Don t race in training and run time trials and races only infrequently.(newton s Fifth Law). 8 Train specifically Specialise. (Newton s Sixth Law) 9 Incorporate base training and peaking. (Forbes Carlisle/Arthur Lydiard Rule). 10 Don t overtrain Listen to your body again. (Newton s Seventh Law). 11 Train under a coach. 12 Train the mind. (Newton s Eighth Law). 13 Rest up before a big race. (Newton s Ninth Law). 14 Keep a detailed logbook. 15 Understand the holism of training It s worth just noting how many of these laws were identified by Newton. Newton was an Ultrarunner who undoubtedly realised their importance from his exploits at extreme distances. Everyone s Guide To Distance Running Norrie Williamson (pg62/63) Life affords no higher pleasure than that of surmounting difficulties, passing from one stage of success to another, forming new wishes and seeing them gratified. He that labours in any great laudable undertaking has his fatigues first supported by hope and afterwards supported by joy. - Samuel Johnson TRACK AND FIELD The Program for this weekend s Track and Field meeting has been sent out separately.

MULTI - SPORT Dusi 2015 - Bob Harvey The 64th edition of the globally renowned three day, 120km long paddling and running Dusi Canoe Marathon from Pietermaritzburg to Durban got underway last

Ian Player, who passed away on Sunday 30 November 2014 was at the centre of the race s focus this year and the 1400 participants paid special tribute to the man who so passionately paved the way for

7 MULTI - SPORT Dusi Bob Harvey The 64th edition of the globally renowned three day, 120km long paddling and running Dusi Canoe Marathon from Pietermaritzburg to Durban got underway last Thursday amidst an atmosphere of remembrance, history and excitement. Legendary South African conservationist and founder of the Dusi, Dr. Ian Player, who passed away on Sunday 30 November 2014 was at the centre of the race s focus this year and the 1400 participants paid special tribute to the man who so passionately paved the way for the iconic race to become what it is today. Following my well-publicized departure from last year s race in a helicopter, I had a lot to prove this year. To make this year even more testing was that I would be paddling in a single canoe which makes the race far tougher than the years when the race is officially a doubles race. Sadly we were all reminded that this is still a dangerous sport, with one of the competitors becoming entrapped in his boat in one of the rapids and this resulted in him drowning. Thankfully with a good water level, very little boat admin and not many serious swims I got through the 3 day event in one piece. Next year I ll be back to compete for my 8 th medal. Another Club Member, Jarryd Breeds finished 112 in the field, a very good result at Dusi with a field of 1200 paddlers Well done guys.

8 Article received from Jillian Sotto Corona. RACE TIME TARGETS ~ Ironman Distance Anyone entering an ultra triathlon for the first time will most certainly give much thought to their potential finishing time. The following can give a rough indication. Knowledge about another triathlete of similar ability can also be helpful. But be careful about such comparisons. Triathlete X is the same speed as I am over the short distance, so I must be as fast as he is over the long or ultra distance. A direct comparison between short and ultra is very very difficult. A good sprinter over the shorter distance is not necessarily a good stayer over the ultra distance, whereby in triathlon short distance runners and sprinters can usually be considered excellent endurance athletes. Many athletes can already achieve an ultra time of 12 or 11 hours in their first event of this kind over the magical 226km. The prerequisites are systemic training and an appropriate personal situation. To go for the 10 hour mark usually requires more training, good sporting opportunities, more stamina, willpower, talent and a positive all round personal situation. Triathlon, the linking of 3 endurance sports requires several years of constant training. You can only plan for success in the mid to long-term, only those with the patience to train systematically for several years can be sure of success. A comparison with some marathon runners illustrates this. Every experienced marathon runner knows that the marathon itself does not begin until 32km. Everything that went before no longer counts. After 32km it gets down to the nitty gritty. Anyone who has used all their energy in the first 20km will suffer clearly after the 30km mark. Until 30km you should wait patiently. In an ultra triathlon the strain on your patience is even longer., both in the race and the year-long training build up. TARGET TIME FOR 12 HOUR ULTRA TRIATHLON (Ironman Distance) Approx. race times needed 12h00 Ironman 11h00 Ironman Swimming to achieve 1h30 23 min / 1000m 1h20 21min / 1000m Cycling to achieve 6h km / hour 5h km / hour Running to achieve 4h min / km 3h min / km In Training Requirements 12h00 11h m Swimming 42 min 39 mins 80km Cycling 2h40 30 km / hour 2h30 32 km / hour 10km Running mins mins 25km Running 1h50 1h42 Marathon Run 3h15 3h00 28 Weeks Before the Event 12h00 11h00 Swimming 106 km / 3.8km per week 150km / 5.4km per week Cycling 4000km / 143km per week 5000km / 180km per week Running 1176km / 42km per week 1350km / 48km per week Per week on average 11 hours 13 hours (nett training time) + stretching and strength Looking at this table of comparison one can calculate more or less if they are over training, or needing more quality sessions to improve a specific discipline. It also shows that quantity per discipline is not necessarily the answer to the success of it. The Complete Guide to Triathlon Training Stage 4 Ultra Triathlon Training Meyer & Meyer Sport SOCIAL T H E F I N I S H L I N E The Line Pub will be open after time trials and the weekly Snowball Draw will take place.

9 CROSS COUNTRY The following League Fixtures, CGA Champs, SA Champs and general information has been received from CGA: Date League Club/Body Venue 28 February Southern Region XC Champs ASA Seychelles 28 March IAAF World XC Champs IAAF Guiyang, China 02 May No. 1 RAC Delta Park 09 May No. 2 Kagiso Kagiso Sports Complex 16 May No. 3 Tembisa/Elim Tembisa Clinic 06 June No. 4 Sports Interchange Chris Hani Sports Complex, Orange Farm 20 June No. 5 Daveyton Hearts Daveyton 04 July No. 6 Protea Guineas Westonaria Sports Complex 18 July No. 7 Take It Easy Thokoza Park 01 August No. 8 Alberton Alberton Dam 15 August CGA Champs CGA Boksburg Stadium 29 August CGA (Open) Club CGA TBA Challenge 12 September SA Champs ASA Mpumalanga

10 STORIES / ARTICLES. Darryl Yvette, and Devon are not in the picture they were taking pics. Friday, February 13 th, 2015, wonderful day! When I thought of having a 9k run to celebrate surviving 9 years of cancer, and radiation poisoning, I thought that there would be two or three guys running with me. There were 31!!! I was totally overwhelmed. Support like this is stuff dreams are made of. There were five supporters from Ebotse Parkrun, 1 (Thabo Modise) from Boksburg Athletic Club. Thank you Thabo, your presence meant much to me. Supporters from all walks of life, different age groups, and even some I did not know! Truly amazing friends and family ~ thank you all so very much. I pray that all cancer fighters would be as fortunate to have such good friends. THANK YOU and God bless you. - ian Stephens. Hello everybody, I'm taking part in the Brighton Marathon 2015 on 12/04/2015 to raise money for WADARS and I'd really appreciate your support. Donating to my JustGiving page is easy - just follow this link and click Donate: JustGiving sends your donation straight to WADARS so it s a quick and safe way to donate. Thank you, Tracy McNeil. P.S. I used JustGiving to send this , so please don't reply to it. Replies go to JustGiving, not to me!

11 SNIPPETS NO. 08 WEEK 09, (Pages 1 11).

SNIPPETS NO. 10 WEEK 11. hurs, March 12, Wed, March 18, 2015 NEWS

SNIPPETS NO. 10 WEEK 11. hurs, March 12, Wed, March 18, 2015 NEWS SNIPPETS NO. 10 WEEK 11 hurs, March 12, 2015 - Wed, March 18, 2015 NEWS WELCOME TO OUR NEW MEMBER: Kshira Juggoo WELCOME BACK TO: Harold Mkhonto Get well soon to Johan Burger who was involved in an accident