SNIPPETS NO. 10 WEEK 11

Transcription

1 SNIPPETS NO. 10 WEEK 11 Thurs, March 19, Wed, March 25, 2015 NEWS We wish Tracy McNeil a very speedy recovery from her injury. We ll miss you on the road in coming weeks! JOHAN BURGER, WE WISH YOU A SPEEDY RECOVERY

2 Congratulations to Julie Morrison, Tracy McNeil and Barbara Oglesby, who welcomed a grandson, nephew and great-nephew respectively into their lives, when Archie Stewart was born in London on St Patrick s Day! Both Archie s mum and dad (Tom and Sally Stewart) have run the Comrades Marathon in the colours of Boksburg. Time will tell whether Archie has inherited his family s good running genes! COMRADES MARATHON NOVICE SEMINAR Please diarise the Bonitas Comrades Novice Seminar, arranged by the Comrades Marathon Association: Tuesday, March at 19:00. The venue is Sportsman s Warehouse, East Rand Value Mall, Rietfontein Road, Boksburg (opposite East Rand Mall). Is the 90th Comrades Marathon your first? Are you panicking because you do not know where to start; you are not sure if training is going alright or if you doing the right kind of training? If you are asking yourself one or all of these questions, DO NOT PANIC! BE PART OF IT and attend the Bonitas Comrades Novices Seminars in and around a town near you! There are over novices registered to BE PART OF IT in the 90th Comrades Marathon. The Bonitas Comrades Novice Project is sponsored by Bonitas Medical Fund, South Africa s top medical aid brand and a major sponsor of the Comrades Marathon. These seminars are interactive and very informative. Attendees at these seminars will get an opportunity to ask direct questions to the Comrades Coach and other experts including a medical doctor and dietician. The Comrades Coach will cover these and other topics: injury prevention and treating; training; shoes; tapering and race day strategies. The medical doctor will advise on the dangers of running with medication. The dietician will cover nutrition in detail including what to eat while training and on race day and how much to eat.

3 TRANSPORT TO TWO OCEANS MARATHON Are you looking for transport to Cape Town for the Two Oceans Marathon? Cosnath has secured a special rate for runners going down to the Cape for the race on Citiliner (Greyhound) Bus. The cost is R (R each way). The bus will depart on 01 April, 2015 at 15:00 from Johannesburg (Park Station) and will return on 05 April, 2015 (Cape Town Station), If you are interested in booking, please phone Cosnath, before 20 March 2015 on to secure your seat. ROAD Training run & race calendar March 2015 Date Race Distance Time Venue Sat, 21 Mar Om Die Dam 50/21/10/5 06h00 Hartbeespoort Klipriviersberg Rec Sun, 22 Mar Jackie Gibson 42/21/5 06h00 Centre Sun, 22 Mar Bruce Fordyce Suikerbos CANCELLED Sun, 29 Mar Training run 21 06h00 Boksburg City Stadium April 2015 Boksburg Athletic Club will be joining Sunward Athletic Club for their EASTER WEEKEND 100KM. R20 per day or R80 for all 4 runs. Free 15 min sports message on offer after each run. Refer to the attached flyer for more details. Date Race Distance Time Venue Fri, 03 Apr Good Friday training run 32 06h00 Boksburg City Stadium Sat, 04 Apr Easter Sat training run 32 06h00 Boksburg City Stadium Sat, 04 Apr Two Oceans 56/21 06h00 Cape Town Sun, 05 Apr Easter Sun training run 21 06h00 Boksburg City Stadium Mon, 06 Apr Easter Monday training run 15 06h00 Boksburg City Stadium Sun, 12 Apr Birchwood 21/10/5 06h30 Birchwood Conf Centre Sat, 18 Apr Loskop 50/21 06h00 Middelburg Sun, 19 Apr Harcourt's Alan Robb 32/15 06h30 Germiston Stadium Sun, 26 Apr SlowMag 50/42/21/5 06h30 Benoni Northerns

4 May 2015 Date Race Distance Time Venue Fri, 01 May Jimmy Perkins Long Run 64 05h00 Boksburg City Stadium Fri, 01 May Wally Hayward 42/21/10/5 06h30 Zwartkops High School Sat, 02 May Colgate Helpers' Run 32/15 06h30 Boksburg City Stadium Sun, 03 May Colgate 32/15/6 06h30 Boksburg City Stadium Sun, 10 May Training run 25 06h00 Boksburg City Stadium Randburg Sports Sun, 10 May Randburg Harriers 21/10/5 07h00 Complex Sun, 17 May RAC h00 Old Parks Sun, 24 May Chairman's Breakfast Run 10 07h00 TBA Sun, 31 May Comrades Marathon 89 05h30 City Hall, Durban CLUB CHAMPS Did you know? Did you know that two of our members have lined up and finished every Om Die Dam 50km race since the race s inception in 1990? They are former Chairman, Noel Smeda, and former Chairman, President and Honorary Life Member, Frank da Ascencao. Frik du Preez has lined up for 24 Om Die Dams, and has completed 23. We spoke to Noel and Frank about this race.

5 Frank da Ascencao Will you be lining up for your 25 th consecutive Om Die Dam this year? Yes, this will be my 25 th Consecutive run which means that I have lined up for all the Om Die Dams run thus far. What keeps you coming back to run this race? In preparation for the Comrades, one needs to find some ultra's and since the old Korkie 56km fell away, Om die Dam became a must up here in the Highveld. I ran the first race and really enjoyed it, the course, the scenery made it a good run to prepare for the Comrades. The Om Die Dam race has always been well organized and seen as one of the top races in SA. I intend running this race until I no longer can as I am one of a few that has completed all of the Om Die Dam races. What are your best and worst Om Die Dam times? My best time is 3:27 and my worst is 5:34 when running with my daughter who was preparing for her first Comrades. I am proud to have run many silvers and am confident that I hold the most silver medals in this race. I ran my first 12 or 13 runs in sub 3:40. It would be nice to have a result history on the Om Die Dam web page. Which is your favourite part of the route, and least favourite? My favourite parts of the route are the early stages going over the wall and over the river after Commando Neck. My least favourite is the piece around 25k to 33k past Pelindaba. How has the race changed over the years? The first few runs were run from the dam and was enjoyable with all the camp sites available, then it moved to the school which changed the atmosphere, then move to the stadium which made it tougher and now this year the new start and finish at the shopping centre will make Saartjies even tougher as runners will have to face it a bit later in the race. What advice do have for novice Om Die Dam runners? The Om Die Dam is a tough race, it s the first ultra of the year and one is not quite ready yet. One must start easy and run easy until 35k, all you will take strain (battle).

6 Noel Smeda Will you be lining up for your 25 th consecutive Om Die Dam this year? The 25 th ODD already?? It seems like yesterday when the 1st race was held in !! 25 th challenge entered and looking forward to lining up. What keeps you coming back to run this race? Helps with the motivation to keep a degree of fitness. Though not originally planned, it is a privilege to be part of a group of runners that have completed all the Flights to date. A great motivating factor. An easy way to remind me of my son Byron`s age (1 st run, age 1 year - 25 th run, age 25 years..!). As a resident of Hartbeespoort, look forward to seeing the BAC members in full force this side of the world, for our annual reunion..! The country scenery, beautiful dam views, awesome comradeship, carnival atmosphere generated by the residents (love their impromptu cooling stations), the many treats en route to enjoy and of course, the Om Die Dam race been an extremely well organized and popular event, is certainly a big draw card to coming back year after year. How many ODD entrants have run every year since its inception? I believe it is 9. (Will know on final pre-race registration) The first ODD held in 1991, a field of runners. How much training have you done this year in preparation for the race?! A grand total of 283kms. Muscle memory helps on race day..! What s your best ODD time and when did you run it? th flight 4h05 What s your worst ODD time and when did you run it? th flight 6h53 -Timeshare or time management, you decide? A finish is a finish..!! Which is your favourite part of the route, and least favourite? Hello.. Favourite part The finish line! Least favourite part - The start line..! Jokes aside. My personal favourite is the 2,7km downhill stretch after summiting Saartjies. (F=MA)- Force = Mass x Acceleration. Plenty mass to help me in that department!

7 Least favourite part? I would prefer to say the most challenging part of the race is the 8km stretch (some call it the Camel s back), between the Lanseria/Pelindaba intersection (R512) to the R511 intersection where we turn left and head towards Saartjies. A long undulating section of the race that is very demanding, not just physically, but mentally as well. Look forward to meeting up with a BAC member or two here, but, don t let me hold you back..! How has the race changed over the years? Sponsors, the start and finish venue (namely, Oewer Club, Laerskool Schoemansville, Hartbeespoort High School) and of course, the weather. Generally, a venue change has resulted in a route change to the opening and closing kilometres of the race. The balance of the route has remained relatively unchanged. How can we forget the sting in the tail with the Hartbeespoort High School! The weather Eish. What to wear on race day. Running gear, Speedo or Scuba diving apparel? The weather can be picture perfect, or, super hot and humid, or, torrential rain, if not a combination of all. Be prepared for the unexpected. What advice do have for novice ODD runners? You run because you enjoy it.right? So go out and enjoy. With the pre-race blessing in 7 languages, running through the tunnel and over Hartbeespoort dam wall under the Arch De Triumph, combined with the awesome views, your adrenalin will be pumping. Keep yourself in check.! Do not blow your race in the first 10kms. The race is an extremely challenging 50km. Besides the BIG hills (Kommandos Nek, Saartjies and others), there are numerous undulating and long opens sections that sap your energy. Use your energy sparingly and watch your pace. Expect to walk, and if you feel that the wheels have come off, worry not. Look around you as there will be many runners feeling the same. Find yourself a buddy at this time, and work together as a team to get through the bad patches. You will succeed. On reaching Saartjies don t forget to greet her, otherwise Saartjie het jou. Saartjies is giant 2km climb (walking with effort recommended), but once at the top, an awesome view awaits. Take a few moments to enjoy, but remember you still have +- 12kms to go to the finish.

8 The 2,7km downhill section will help recharge your batteries but careful pacing here will pay dividends in getting you through section of the race that loops through the suburban areas of Meerhof, Ifafi, and Melodie, before heading back to the finish. After crossing the finish line in full flight, you will be saying I`ll be back..!! Noel s 23 rd Om Die Dam with his support team, L-R: wife, Lana, and friend, Frik du Preez (also doing his 23 rd run that year) & Noel. All the best to our Om Die Dam runners this weekend!

9 Race Results: Club 42.2km Champs Congratulations to the winners of the 2015 Marathon Club Champs held at the Sarens Road Race on March 08, 2015 Men OPEN Women 1. Darrel Laybourn 3:09:18 1.Lindy-Lee Folscher Joseph Tshabalala Rita van Wyk Meshack Mabote Claire Bateman 3.57 Men VETERAN Women 1. Darrel Laybourn 3:09:18 1.Claire Bateman Joseph Tshabalala Meshack Mabote 3.24 MASTER Men Women 1. Derek van der Spuy Rita van Wyk George Benade 3:17:17 2. Norma Page Frank Da Ascencao 4.19:36 Lindy-Lee Folscher 3:18 Tseko Meshack Mabote 3:24

10 Claire Bateman 3.57 Joseph Tshabalala 3.13 SARENS EDENVALE (CGA) 21KM Surname Name Gender Time Dries Jan Male 1:43:34 Laybourn Susan Female 1:54:11 Strydom Bronwyn Female 1:55:21 Matthysen Thinus Male 1:59:18 Simon Martin Male 2:05:09 Bruce Gavin Male 2:05:47 Oaker Eric Male 2:07:24 Uys Steffan Male 2:19:55 Campbell Kenny Male 2:24:40 Townsend Kevin Male 2:24:55 Pattle Claire Female 2:26:04 Mofokeng Mishack Male 2:26:40 Van Wyk Charlotte Female 2:26:40 Dercksen Andre Male 2:29:11 Du Preez Frik Male 2:54:19 Burmeister Estelle Female 3:00:50 Nhlengethwa Thandeka Female 3:12:01 Nice to see you back on the road Kenny after your recent illness!

11 SARENS EDENVALE (CGA) 42KM Surname Name Gender Time Laybourn Darrel Male 3:09:18 Tshabalala Mphikeleli Joseph Male 3:12:55 Folscher Lindy-Lee Female 3:18:16 Mabote Tseko Male 3:24:56 Bergonzi Eric Male 3:33:44 Strydom Wynand Male 3:36:08 Van Wyk Rita Female 3:45:31 Van Wyk JP Male 3:45:31 Sithole Michael Male 3:55:00 Moloi Thabo Male 3:55:04 Oberholzer Rudolf Male 3:55:48 McBowles Wayne Male 3:57:17 Van Der Spuy Derek Male 3:57:17 Benade George Male 3:57:17 Bateman Claire Female 3:57:22 Heath Jannie Male 3:58:17 Gwengo Nelson Male 3:59:19 Matthysen Jolene Female 4:05:09 Peebles Gregg Male 4:06:47 Ndlovu Nicholas Male 4:14:24 Mogotsi Zacharia Male 4:17:59 Uys Bjorn Male 4:18:33 Da Ascencao Frank Male 4:19:36 Navarria Michael Male 4:19:36 Cook Beverly Female 4:20:31 Marucchi Leigh-Ann Female 4:25:07 Els Johan Male 4:25:08 Aldum Johannes (Ruan) Male 4:25:45 Rautenbach Collen Male 4:25:45 Thomson James Male 4:32:37 Olivant Lois Female 4:37:30 Alberts Yolande Female 4:37:30 Bown Tracy Female 4:37:31 Jordaan Shaun Male 4:39:13 Dawson Scott Male 4:41:46 Olivant Skye Female 4:47:21 Bergonzi Edite Female 4:52:38 Page Norma Female 4:57:16 Rampersadh Rashika Female 4:58:04 Folscher Danny Male 4:58:04 Sibanyoni Muziwandile (Kenneth) Male 5:11:51 WHAT FANTASTIC RUNS BY BEVERELY COOK & ERIC BERGONZI WHO BOTH RAN PBs WELL DONE!!!

12 CAPE PENINSULA (WP) 21KM Overall Finish Position Surname Name Gender Age Time 1222 Vollmer Dawn Female 02:25:10 DELOITTE PRETORIA (AGN) 10KM Overall Finish Position Surname Name Gender Age Time 435 Watson Elzette Female 55 00:57: Van der Westhuizen Eugene Male 27 00:57:28 Congratulations to Kallie Burger who defended his win of 2014, to once agin, win the 60km Forest Run held at Lakenvlei Forest Lodge in Belfast, Mpumalanga Age is just a number! After 29 years of running, 63-year old Phil Burmeister ran a marathon PB of 3hr37 at the Kosmos 3-in-1, earning himself his first ever C seeding for the Comrades Marathon! We ll have some of what you re having Phil! WELL DONE!!!!

13 Amila Blitz Time Trial Results Wed, 18 March km 1 Joshua Lombard (MAD) (Jnr) 07:48; 2 Marco Reynecke (Stoffberg) 08:35; 3 Chante Reynecke (Die Arend) 08:44; 4 Jerry Horn (Laerskool Die Arend) 10:53; 5 Frikkie De Jager (NC) 12:18; 6 Chante Horn (Stoffberg) 12:42; 7 AnneMarie Horn (NC) 12:58; 8 Willie Horn (NC) 13:09. 4km (Route reversed) 1 Donald Mashamaite (MAD) 12:25; 2 Theunis Holl (BOKS) 13:23; 3 Wynand Strydom (BOKS) 14:55; 4 Bjorn Uys (BOKS) 16:11; 5 Daniella Meyer (Jnr) (BOKS) 16:14; 6 Nathan Visser (NC) 16:14; 7 Bryce Hennessy (MAD) 16:23; 8 Alison De Bruin (NC) 16:44; 9 Caitlin Beste (LSVanRiebeeck) 17:47; 10 Michelle Meyer (BOKS) 17:47; 11 Victor Ferreira (NC) 18:04; 12 A.N. Other 18:18; 13 Bronwyn Strydom (BOKS) 18:23; 14 Jaydene Hunkin (Jnr) (BOKS) 18:25; 15 Morne Lombard (MAD) 18:51; 16 Clay Brass (NC) 19:27; 17 Sean Stevens (Kyalami) 19:27; 18 Angelique Pendrill (Vitality) 19:35; 19 Johan Els (BOKS) 19:35; 20 Jannie Heath (BOKS) 19:42; 21 Shannon Holl (BOKS) 20:20; 22 Dirk Du Plessis (NC) 20:29; 23 Sheree Rogers-Chapman (BOKS) 21:00; 24 Jenny Rogers (BOKS) 21:00; 25 Milton Bartholomew (BOKS) 22:30; 26 Neil Fenton (BOKS) 23:08; 27 Steffan Uys (BOKS) 25:53; 28 Zinhle Soko (NC) 28:17; 29 Maryn Schoeman (MAD) 28:50; 30 Gavin Kingston (SP) 28:50; 31 Damon Stark (NC) 29:57; 32 Bongi Mabaso (NC) 30:30. 8km (Route reversed) 1. Samuel Mmbengeni (MAD) 27:12; 2 Karel Burger (BOKS) 28:20; 3 David Lekana (CarltonHarriers) 31:21; 4 Michael Kasselman (Jnr) (BOKS) 32:40; 5 Ryan Gibson (BOKS) 32:40; 6 Michael De Beer (Benoni High) 33:18; 7 Byron Jones (BOKS) 33:34; 8 Vaughan van Appel (UJ) 34:00; 9 A.N. Other 34:00; 10 Thabo Modise (BOKS) 35:45; 11 Wimpie Stroebel (BOKS) 36:31; 12 Gregg Peebles (BOKS) 36:31; 13 Michael Navarria (BOKS) 36:31; 14 Jacques van Appel (NC) 37:12; 15 Ian Manchest (BOKS) 42:51. MEMBERS, JOIN US AT THE TIME TRIAL EVERY WEDNESDAY NIGHT AT 18:00 AT THE PARK OPPOSITE THE BOKSBURG CITY STADIUM. RUN AT YOUR OWN PACE!

14 COMRADES 2015 (Important Information) If you have as yet not advised Comrades of your 2015 licence number and qualifying details please note that this has to be done by no later than 4 May, This can be done by either ing or contacting the CMA office. Qualifying details will NOT be accepted at registration. Failure to meet the qualifying criteria will result in your entry being rejected. No seeding upgrades will be accepted after 4 May and definitely NOT at registration. If the above steps are not done you will be removed from the Comrades Database and you will therefore not be eligible to receive a goody bag or t-shirt. Qualifying Table. 42.2km 5 hrs 00 min 48 50km 6 hrs 00 min 52 54km 6 hrs 30 min 56km 7 hrs 00 min 60km 7 hrs 40 min 64km 8 hrs 20 min 80km 10 hrs 40 min 89km 12 hrs 00 min 100km 13 hrs 30 min Seeding Batch Batch 42.2km 48-50km 52-45km 56km 60km 64km 80km A 3:00 3:40 3:55 4:05 4:30 5:00 6:20 B 3:20 4:00 4:20 4:35 5:00 5:30 7:00 C 3:40 4:25 4:45 5:00 5:30 6:00 7:40 CC Amabeadibeadi Race4Charity D 4:00 4:50 5:10 5:30 6:05 6:40 8:30 E Green Number Club (10 or more Comrades completed) F 4:20 5:10 5:35 6:00 6:40 7:15 9:15 G 4:40 5:35 6:05 6:30 7:10 7:50 10:00 H 5:00 6:00 6:30 7:00 7:40 8:20 10:40 Ironman Seeding is as follows; Batch Marathon Leg of Ironman A 3:30 B 3:50 C 4:15 D 4:40 E Green Number Club F 5:00 G 5:20 H Official Finisher over 5:20

15 MULTI - SPORT Good luck to all our members gearing up for Iron Man next weekend. TAPER TIME. Coach, how do you taper for an important race? I often see athletes work so hard for months, preparing for a big race, but on race day the spark is missing. For our example we will exclude injuries or getting sick. We will only look at how you left your best effort at the previous weeks time trial or never fine-tuned your diesel engine to perform on the day. To answer your questions, let s look at a One Day Race. ONE DAY RACE For a one day event you only have one opportunity to get ahead. A typical week before the race should be full of regular training but cutting down on the volume. For example if you ran 4 x a week at 60 minutes a time reduce that in your taper week to 30 minutes. This includes your swim and cycle, reduce distances by half. Early in your taper week include short hard interval sessions. I.e. run will include a warm up and 4 X 4min at race pace with 1 min rest and cool down. Similar session in the pool and on the bike. Another crucial aspect is to do all your last long slow distances at least 2 weeks before your race. Most distances should be reduced to 40% of normal weekly distances. Kate Spilsbury, a British physiologist is studying a PhD on the effects of tapering on elite athletes. Insufficient recovery between sessions leads to an accumulation of fatigue. This reduces muscle glycogen stores and muscle damage. Heavy training also causes a faster protein metabolism rate which increases fibre breakdown. Tapering restores your physiological abilities. Studies have shown performance increases for tapers lasting 6 days up to 4 weeks. The heavier training load beforehand, the longer and more aggressive the taper required. We find many athletes don t taper aggressively and early enough and often peak too late.

16 Be kind to your body. Rest before a race is part of training and pushing it in the days before are not going to make any difference. The work should be in the bag already. After a race, say thank you to it by resting. Walk, rest, go for a massage. Be kind to it but don t be kind for too long. ~ Lisa De Speville In the last 7 10 days ease back on long sessions and keep speed sessions light. ~ William Robinson Hard work does more harm than good in race week. The cookies are baked and now need to cool and harden to produce the perfect crunch on the day ~ Jodie Swallow Article from Trail Magazine Issue 13 Maurtiz Van Rensburg (Athlete & 36 years racing experience. Cape Odyssey winner) CROSS-COUNTRY The following League Fixtures, CGA Champs, SA Champs and general information has been received from CGA: Date League Club/Body Venue 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

17 SOCIAL T H E F I N I S H L I N E Join us for a drink in The Finish Line Pub after time trial. The Snowball Draw will take place every week. A member s name is drawn from the member list. If that member is not present in the pub that night, a second draw takes place. If you are present, you will win whatever money is in the Snowball kitty. Currently the value of the Snowball is R This amount snowballs / grows every week that the money is not won. In the past, members have won thousands so join us for your chance to win! This Wednesday, Tracy Bown and Nico Von Vollenhoven s names were drawn. Unfortunately they weren t in the pub and therefore didn t win. Better luck next time!

18 Dolfie and Madelein Oberholzer invite you to join them in the pub on the 1 st of April 2015 from 18:45 onwards to celebrate the special occasion of Dolfie turning 40. There will be macaroni and cheese with rolls and a salad available on a first-come-first- served basis.

19 TRAINING TIPS & ADVICE RUNNING INJURIES CONTINUED..#2 ILIOTIBIAL BAND FRICTION SYNDROME The iliotibial band is a thickened strip of fascia that extends from the hip across the outside of the knee, to insert into the large shin bone, the tibia, immediately below the line of the knee joint. When the knee is straight the fascia lies in front of a bony prominence at the outside of the knee, but as the knee bends, it begins to move towards that bony point. When the knee has bent through about 30deg the fascia may make contact with the femoral epicondyle (bony outside part), and it is this contact which is believed to cause the pain in this condition. The classic feature of this injury is severe pain, localized over the outside of the knee, directly over the lateral femoral epicondyle (bony side). The pain is absent at rest and only comes on during exercise. Even though possibly quite unable to run, the athlete is able to walk long distances or play other sports without discomfort. During running the pain becomes so severe it limits the runner to a specific running distance. The pain usually comes on rapidly and stops further running. Downhill running in particular aggravates the symptoms. Another important feature of this injury is that pain subsides almost immediately the athlete stops running. After a short run, the site of the pain, the diagnosis of the injury becomes obvious. The most important finding on examination of the knee is an area that is tender to pressure. This area is well localised to the outside of knee. At present there are no factors as to how this injury occurs but here are some indications to what may influence it. Training errors: Heavy training mileage or increase in mileage, and too much racing are important training errors which is why the injury may occur in peak racing or training season. Training Surfaces: Excessive downhill running and hard surfaces. The injury also occurs on the side of the body corresponding to the side of the road the runner most of runs. Right leg would be running on right side of the road. Shoes: At the time of injury what has been observed that 66% of the runners are running in hard shoes with poor shock absorption. Hard shoes would be those designed to limit ankle pronation and normally prescribed for treatment of runner s knee. Hereditary factors: The most important hereditary factor associated with this injury is bow legs and high arched, rigid feet. Rigid feet are unable to absorb adequately the shock of landing which is then transferred in some way to the ITB and leads to injury. Appropriate shoes for this injury: All injured runners should be advised to buy soft shoes which do not resist pronation. These typically are shoes that have very soft mid-soles when tested with the thumb compression test, have weak heel-counters and are curved. These shoes have very little resistance to vertical torque and bend easily. In addition, the shoe must not have an outside heel-flare as this has been specifically implicated as a factor causing injury. A shoe modification to be made is to file down the flare on the outer side of the shoe on the injured leg. Training: Athletes are encouraged to reduce training. Run on soft, flat surfaces. Avoid downhill training. Run on the other side of the road to which you predominantly used to. (this must be done with caution). Lateral stretching to be done. The Lore of Running ~ Tim Noakes ~ Chapter 14

20 BOKSBURG ATHLETIC CLUB: TOP TEN LOG (RACE AND TIME TRIALS) (See attached Spreadsheet) How the Top Ten Works The TOP TEN is an ANNUAL LOG of the Top Ten athletes over various distances from our 2km time trial right up to Marathon, Ultra and Comrades Distance. The log runs from 1 November 2014 until 31 October It is a monthly roll over. It is not the Top Ten club members best results per month. This is done in order to give us an overall annual feel of who our top athletes are for the year. As time trial results and race results are made available, the log is altered as soon as possible per week, and month. Please note only our club time trial results are officially recorded on the Top Ten. If you run a personal best but are not on the Top Ten list, you need to look at the competition in that distance, the times listed and aim towards that, should you wish to be on the log. If your best result appears on the Top Ten it will remain there from month to month as a roll over until another athlete betters the time. You may move down or be kicked off. Therefore at times it may seem stagnant; however, there are always one or two sneaky changes you may not be seeing. So please bear in mind it is not based on February only being February, those top results have rolled over from January or even December and continue to roll over into March and only better times or results may replace someone previously. As we are all human and we are dealing with a large number of athletes and often 4 road races a weekend, to define the log takes juggling. Now and then we may miss a good result. PLEASE feel free to contact the office to advise us of your achievements if we have overlooked you.

21 HAPPY BIRTHDAY TO OUR MEMBERS WHO CELEBRATE THEIR BIRTHDAYS THIS COMING WEEK: Sat, 21st Sun, 22nd Mon, 23rd Tues, 24th Thurs, 26th Fri, 27th Mpho Bereng; Franko Bredenkamp; Nardus Jordaan & Chris van Wyk John Kok (Jnr); Thabo Modise; Johannes Pienaar; & Nadia Rabim Joey Louwrens & Greg Vorster Charlotte van Wyk Kayleigh van der Merwe Colin Black; Peace Borake & Richard Roets Steve s Track Everything is hail and hearty at the track. Tuesday night there were 32 enthusiastic athletes all going for a P.B. So if you have got nothing to do next Tuesday come down to the track and prepare for a PB in this year s Comrades. Training session starts at 18:00 at the Boksburg Stadium Steve de Bod

22 REPORT BACK 21km Training Run held on 15 March 2015 The morning started off with showers that turned into a light drizzle just before 6am. Despite this, there were still 29 runners from various clubs eager to run! The training run went off smoothly - no runners were lost, the water points catered well for the runners and a catch car was available if anyone wanted to cut short. We hope to see many more Boksburg runners attending the training runs in the future. Thank you for helping with the arrangements Amanda, and thanks to Brian and Allison who assisted with the water points, as well as Madelein Oberholzer and the Jordaan family who came out to help. All the support is appreciated. See you all at the next training run. J.P. and Lindi

23 See you at the next training run!!!!

24 BOKSBURG ATHLETIC CLUB Celebrating 40 Years We asked Tommy Malone, a founding member of Boksburg Athletic Club, and our first Chairman, why the club was founded. Here s his response: In the early 70s a few Boksburg residents ran together most mornings. In the main we were Germiston Callie Harriers members. After some time we reached the conclusion that Boksburg was entitled to have its own athletic club. We were the only town (city) on the East Rand without an athletic club. Boksburg had numerous primary and high schools, it had a stadium and a running track, large playing fields at Prince George Park, and a big population deserving of an athletic club. Most important of all, we had a small group of people who had the determination, enthusiasm and ability to get such a club off the ground. Of prime importance to us, was that it had to be an athletic club offering not only road running but track and field and cross country, hence the club name Boksburg Athletic Club rather than Boksburg Joggers, Striders, Harriers etc.. After much planning, negotiations and publicity the inaugural meeting of Boksburg Athletic Club was held on 29th October 1975 in the old ERPM clubhouse.

25 MEMBER PROFILE Thabo Modise Best wishes to Thabo who celebrates his birthday on Sunday! My marital status: Happily married for over a decade Children: Special daughter Family pets: None Occupation:? I have been a member of Boksburg Athletic Club since: 2006 I started running because: the 2000 comrades, was the first time I saw running on the telly and by 17h00 I said to myself I can beat those ones The first race I participated in was: a nite race at Krugersdorp High without any training, at the finish while licensed athletes came in I thought I have beaten the professionals The person who has had the biggest influence on my running career so far is: My lovely wife, always encouraging me when the chips are down. [that s her purpose I suppose] The running achievement I am most proud of is: August 2010 CGA cross country champs team gold medal with Willie Maisela, Trevor Toerien and Ian Morshead (these three are a rare breed) My PB s for these distances are: 4km time trial: [October 2013 Boksburg time trial] 8km time trial: [march 2012 sunward park striders time trial] 10km: [May 2012 RAC] 15km: [January 2011 Kempton Park] 21.1km: 01:18:14 [April 2014 Birchwood] 42.2Km: 02:53:35 [April 2010 slow mag] 50km: 03:37:08 [April 2014 slow mag]

26 Two Oceans Ultra-marathon: unfortunately it always clashes with the captain s run Comrades Marathon: 07:46:32 [2013 up run]; 07:46:36 [2014 down run] My running goals for 2015 are: hopefully do my last comrades, my January and February training has been very, very poor. But I am working hard to at least get another Bill Rowan [any sub 09h00 will do] My long-term running goals are: run and race up to half marathon The best piece of running advice I ve received is: run as you feel (from somebody who knows me best, MYSELF. [other than God of course] I train with: the good the bad and the ugly, that s Me, Myself and I My favourite race distance is: 21.1km My favourite race is slow mag because: I am always at my best this time of the season [if only Comrades was this time] The advice I d give a novice runner is: run as you feel My biggest supporter is: My lovely wife and daughter My favourite food after a race is: whatever is available, I m not choosy when it comes to food My favourite drink is: same as above except alcoholic beverages, my center of gravity is very important to me My favourite TV programme or movie is: news because of the variety of topics, makes you think My favourite book or author is: any book that I don t have to write an exam on [I am allergic to exams] I cannot live without: the air I breathe When I am not running, I : spend time with my super family My fellow club mates probably don t know that I : don t carbo-load and I do very few long runs. La dolce vita

27 STAY CONNECTED Facebook Join the Boksburg Athletic Club Facebook page to keep up to date with the club s happenings. Tell all your friends on Facebook that you re training for the Comrades Marathon by copying and pasting the attached onto your Facebook profile (just be sure to replace Jolene s lovely photo with one of yourself): WhatsApp The club also has a Boksburg Athletic Club group on WhatsApp. It s used to keep you in touch with race, training run and social events news. To join, please send Bob Harvey ( ) an sms and he will add you. The Snippets 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. boksac@iburst.co.za Fax no.: