Photos by Pretoria Runners

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1 Photos by Pretoria Runners

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3 Important Notices Sincere thank-you to all the members who kindly assisted with time keeping and clubs tents in September. Congratulations Congratulations to Simone Botha who placed 5 th in the ladies category and Piet van Aswegen who placed 7 th in the mens category at the South African Cross Country Championships on 12 September. Congratulations to Stephanie Marais who place third lady at the Value Logistics Race on 12 September. Club social shirts are available to order These are long sleeve good quality dri-fit material shirts featuring our club colours. These shirts can be worn at any and all club events. The shirts have been designed in a standard and ladies fit. Shirts are available in the following sizes: Small, Medium, Large and Extra- Large. The cost of a shirt is R200. If you would like to order a social shirt, please contact Katinka at Katinka.Jacobs@up.ac.za and her your proof of payment. Please remember to state what size shirt you would like as well as the type of fit you would prefer. Please take note the next order will be placed at the end of the year. The banking details can be found under the Membership fees and Club Clothes section of the newsletter. Visit our new improved website for club information and past newsletters. Follow the link to our Facebook page to view loads of photos of our athletes. Handicap time trial and Spring braai (7 October) On Wednesday, 7 October, the annual Handicap time trial will replace the usual time trial. The handicap time trial involves running the or 8km time trial with staggered starting times. The time trial statistics for the year will be utilised to calculate the starting times for all runners who have run 5 or more times of the applicable distance. The slowest runners start first and the faster runners start proportionately behind these runners. The winner of the handicap time trial is the first runner to reach the finish on each distance.

4 A representative from PVM will be at the time trial to talk to our runners. PVM gave a sponsorship of energy bars and energy gels to our comrades runners this year and we appreciate their support. There will be a bring and braai after time trial. Fires will be lit and cold drinks will be on sale. Join us for this fun event. AGM (14 October) Our annual general meeting will be held at 18:30 on Wednesday, 14 October. We will need as many members in attendance as possible so please make an effort to attend. There are two committee positions that will need to be filled from January 2016, namely, Communication and Ladies Club Captain. The duties for Communication include managing the club address and the monthly newsletter. The duties for Ladies Club Captain include orders and sales of club clothes. If you are willing to stand for this position or know of someone who would be willing, please submit nominations before the AGM. Nominations at the AGM will also be acceptable. Kaapsehoop away weekend (6-8 November) The Kaapsehoop race Run with the wild horses will be run on, 7 November. The race includes a 10km, 21.1km and 42.2km race. The 21.1km and 42.2km races are both point to point races with the marathon running from Kaapsehoop towards Nelspruit and the half marathon starting halfway along the marathon route. The race is by no means easy, but historically a fast route since it is classified as a downhill race. We have booked a campsite at Lakeview Lodge near Nelspruit for anyone who would like to join us for a weekend away. The weekend gives us an opportunity to run, share our stories and enjoy a good kuier. The cost of the camping is R120 per person per night and can be paid at the campsite. Please contact Katinka by the end of September to book your place: katinka.jacobs@up.ac.za.

5 Year end Party and Prize Giving We will be celebrating our exciting and successful year with the club on at 18:00 for 18:30 on Thursday, 26 November, at Toni s Pizza in Sinoville. This is an opportunity to thank all the member and family members who have helped to make this year such a success. We have received so much positive feedback regarding our race that we hosted this year. We would like to acknowledge all the people who helped. We are proud of Overkruin Atletiek Klub! Please join us for a delicious three course dinner together with the handing over of prizes to the athletes who have excelled this year. The cost of dinner is R50 per person and is open to members and family members. All drinks will be for your own account. Please note that there is only 15 places remain so please secure your booking with early payment. Payment can be made into the club account with your name and the number of people attending as a reference. FNB - Cheque account Overkruin Atletiekklub Account number: Branch number:

6 Theronda Rabé S J T Physiotherapists Inc Pr September 2015 Focus on runner s knee Runner s knee or patella femoral pain syndrome is very common amongst runners, cyclists, triathletes, rugbyand soccer players. It is a generic term for a variety of knee problems at the front and side of the knee. The stress of running often cause irritation where the kneecap rests on the femur. Some athletes complain about a sharp sudden onset of pain, whereas others experience a dull pain right after an exercise session. The knee is a hinge joint, allowing forward and backwards motion, as well as some rotation to either side. Knee motion is controlled by the hamstring and quadriceps muscles. The gluteal muscles provide stability and proper alignment of the leg when running. Runner s knee manifests when the kneecap fails to move smoothly and in a straight line through the groves at the lower end of the femur. Causes of runner s knee It is impossible to pinpoint a single cause; biomechanical problems, tight hamstrings or calf muscles and weak quadriceps all have the potential to alter the mechanics of your knee function, resulting in discomfort. Symptoms The obvious symptoms include pain and tenderness behind or around the kneecap, often towards the centre. Stiffness when sitting is for prolonged periods, is also often indicated. Some describe a click or crushing sound when they extend or bend the knee. Prevention Train smarter - try to train on a softer surface. When mileage is increased, do so gradually. If you do hill work, do so gradually and slowly. Check your footwear. Excessive rolling inwards of the feet (pronation) causes misalignment, resulting in pain. Strengthening exercises and stretching are key to ensure a pleasant run. Always warm up properly! At the first onset of pain, cut back - the sooner you reduce stress, the faster healing can start! If pain persists see your physio for help. Treatment The aim towards your recovery will firstly be directed towards relieving pain and inflammation. Underlying biomechanical and alignment problems will be dealt with to avoid future injury. Depending on the cause of your discomfort, your physio will tailor a strengthening and stretching programme. physio facts Enjoy your running season - train smarter, not necessarily harder! SJT Rabe Physiotherapists Inc, 10 Musa Place, Doonpoort, Pretoria tel , theronda@netactive. co.za

7 Road Races A complete AGN race calendar for 2015 is available at All AGN race results are available at Date Race Distances Time Venue Tent Helpers National Business 7km Rietondale Park No No 03/10/2015 Challenge Relay 10/10/ /10/ /09/2015 Satuday 31/10/ /11/15 14/11/15 21/11/15 28/11/15 Capital Classic SABS Jacaranda City Challenge CSIR Amakhozikazi King Price Irene Kolonade Retail Park Tom Jenkins Muller Potgieter 10km 21.1km, 42.2km 5kn 10km, 1 06:15 06:30 06:15 06:15 Pretoria High School OBC Yes SABS Groenkloof No No CSIR North Campus No Marius & Willie No TBA Pilditch No No 06:10 06:05 06:10 06:10 ARC No No Kolonade Retail Park No No Union Buildings No No Voortrekker Monument Yes Marius & Stephan AGN League results Overkruin is currently placed 12th in the AGN league. The Overkruin men are currently 22nd on the super league, and the ladies, 5th. AGN League Races /10/15 28/11/15 Capital Classic Muller Potgieter

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9 Time Trial Time trial takes place every Wednesday at 17:30 at Hoërskool Overkruin. Runners may choose between and 8 km routes. Cold drinks are available for sale at the Clubhouse after every time trial. A bring and braai takes place on the first Wednesday of every month after time trial. The next time trial braai will be on 7 October. Time Keepers 07/10 Leon Marais 14/10 Stephanie Marais 21/10 Jeanne Prinsloo 28/10 Willie Engelbrecht Membership fees and Club clothes 2015 Membership fees are as follows Seniors R Juniors R Fees include one ASA licence number that must be worn on the front of the race vest. For further information regarding payment of membership fees, please contact Willie at EngelBWI@telkom.co.za Overkruin Atletiekklub vests that may be worn with any black pants. Vests R Crop tops R Black skorts R Long sleeve shirts R Jackets R Social long shirts R For any information regarding running club clothes, please contact Katinka at Katinka.Jacobs@up.ac.za All payments to the club may be done using EFT using your name as a reference. The applicable banking details follow: FNB - Cheque account Overkruin Atletiekklub Account number: Branch number:

10 Birthdays 1 October Morne van Zyl 4 October Willie Engelbrecht 18 October Nico Fourie 22 October Stephanie Marais 25 October Virginia Madisha 25 October Andrew Mcleod 26 October Vicky van Staden Fun times If you start to feel good in an ultra, don t worry, you ll get over it Gene Thibeault The trouble with jogging is that by the time you realise you re not in shape for it, it s too far to walk back. Franklin Jones I go running when I have to. When the ice-cream truck is doing sixty. Wendy Leibman It s the road signs. Beware of lions. Kenyan distance runner Kip Lagat, on why his country produces so many great runners.

11 Thanks for your continued support and positive energy. Your committee wishes you happy training and looks forward to seeing you at our race. When doubts filled my mind, your comfort gave me renewed hope and cheer. (Psalm 94:19) Chairman Leon Marais Vice Chairman Stephan Jacobs Secretary Jeanne Prinsloo Statistics Leon Marais Club Captain Katinka Jacobs Club Captain Marius Murray Social Johan Kirsten Communication Stephanie Mallory Finances Willie Engelbrecht