Nuusbrief 25 van 2018

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Nuusbrief 25 van 2018 7 Augustus 2018 Our 3

month 3 Brian s Corner 7 & 8 Brichelle /

1 Nuusbrief 25 van Augustus 2018 Our 3 Musketeers... I N S I D E T H I S I S S U E : Kennisgewing Bord 2 Races / Birthdays for the month 3 Brian s Corner 7 & 8 Brichelle / Upcoming events 4 Chairman s Bit 9 Gallery 5 & 6 & 10 Mental Tricks 11 & 12 Upcoming Race Flyers 13 & 14

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 2 DIE WEGNAWEEK NA KAAPSEHOOP /NELSPRUIT - SIEN AANGEHEGTE PDF VIR BESPREKINGS. ALGEMEEN As jy nog nie n NAMETAG het nie asb laat weet Isabel!

( SHAUN P) Beskuit bestellings - Cut off vir Dinsdag aflewering : 12H00 Maandae. Maak seker jou bestelling is geplaas. (Isabel K) All AGN results are available at www.raceresults.co.za Lost & Found.

2 N u u s b r i e f 2 5 v a n P a g e 2 DIE WEGNAWEEK NA KAAPSEHOOP /NELSPRUIT - SIEN AANGEHEGTE PDF VIR BESPREKINGS. ALGEMEEN As jy nog nie n NAMETAG het nie asb laat weet Isabel! TT elke Dinsdag Mei Aug 17H15.. ASB dra die reflector bande & WEES SIGBAAR. As from 4 September TT will start again at 17H30. PVM bestellings- Cutt off vir Dinsdag aflewering : 12H00 op Maandae. ( SHAUN P) Beskuit bestellings - Cut off vir Dinsdag aflewering : 12H00 Maandae. Maak seker jou bestelling is geplaas. (Isabel K) All AGN results are available at Lost & Found. There are still various items at the clubhouse. Please claim your prize! ***SOCIAL ***SOCIAL****SOCIAL*** Come join us tonight (8 Aug 18) for that HOT. OR NOT BUNNY tonight after the TT. Make sure you confirmed with Delmarie it s never too late :-) VERSKEIE SOUSE Basil Pesto 250ml R31 Basil Pesto 375ml R45 Lemon Vinaigrette 250ml R26 Balsamic & Olive Oil Dressing 250ml R31 Turkish Rose Drizzle 250ml R34 Braai Basting Sauce 375ml R39 Braai Basting Sauce 250ml R26 Balsamic Reduction & Turkish Figs 125ml R27 Sweet Mustard Sauce 250ml R30 KONTAK ASB Dorette via private W/app :-) Upcoming League races for Aug 18 - SMU Half Marathon /10km 29 Sept 18 - Clover Irene Spring Race 21.1 / 10km 20 Oct 18 - CSIR / 10km 17 Nov 18 - Tom Jenkins / 10km

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 3 RACES FOR THE MONTH: AUG 2018 ********** Thursday, 09 August - Castle Walk Road Race - 10km/5km Race Organisers: Fusion Sport Venue: Castle Walk Shopping

3 N u u s b r i e f 2 5 v a n P a g e 3 RACES FOR THE MONTH: AUG 2018 ********** Thursday, 09 August - Castle Walk Road Race - 10km/5km Race Organisers: Fusion Sport Venue: Castle Walk Shopping Centre, c/o Nossob & Swakop Street, Erasmuskloof Start Time : 21.1km & 07H00 / ********* Saturday, 11 August - Clicks Wierie Road Race km/10km/5km/2km Race Organisers: Laerskool Wierdapark in conjunction with Denel Athletics Club Venue: Laerskool Wierdapark, c/o Ruimte Rd & Willem Botha St, Wierdapark GPS: S 25 51'16.74 E 28 08'21.26 Start Time : 21.1km & 06h30 / 07H00 / 07h15 ********** Wednesday 29 August PIERRE VAN RYNEVELD 10KM NIGHT RACE PVR Community Church 14 Baltimore road, Pierre van Ryneveld Start time : 18H30 / *********** AUG THINUS PRINSLOO 10 - ANDREW DINWOODIE 30 - STEPHAN VAN DEN BERG 31 - DORETTE STEYN

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 4 Safe trip.till we see again! BEST WISHES!

Visiting her mom, running comrades, ticking off some bucket list adventures and much more. We wish you all the best safe trip happy runs.

!!!! Some events to look forward to in the last few months left of 2018!

4 N u u s b r i e f 2 5 v a n P a g e 4 Safe trip.till we see again! BEST WISHES! Brichelle is going back to Aussie land this weekend. I am sure she had an amazing time back in SA. Visiting her mom, running comrades, ticking off some bucket list adventures and much more. We wish you all the best safe trip happy runs. Lots of love and friendship. Please Keep in touch :-) Be one happy GREEN MILER!!!!!UPCOMING EVENTS!!!!! Some events to look forward to in the last few months left of 2018! Our yearly relay - NOT TO BE MISSED Our Birthday celebration You CANNOT miss this one Weekend away in November ooh, you missing out Year end function Off cause you should be there... Prize giving are you in line..? Sunday club runs starting again nice! Club champs races yes...go for it! Fun, run and lost s of caring and friendship

5 N u u s b r i e f 2 5 v a n P a g e Gallery... 5

6 N u u s b r i e f 2 5 v a n P a g e Gallery... 6

7 N u u s b r i e f 2 5 v a n P a g e 7 Hi All, Brian's Corner There are a few excuses one can think off to not go running, believe me, I ve used all of them to my own expense of gaining 5kg in 7 weeks. The only troos i have is that its not a Guinness world record...but I do think Guinness beer contributed...and biltong, chips, sweets, whiskey and braai but lets also be honest - having the Super rugby extended did not help much for the motivation of running. I kept an eye on strava from time to time, and only saw a few Die Hard GMilers take on the task of training...one person swam...in the winter..like WTFreak...and a few did some trail running. We also had some Bruce Fordyce trainers. Pierre, Rupert, Johann, Gina, Megan and our own Caroline, Mandy! We had some crazy bicycle people as well, Adri..Henco and Marche...and I was thinking.have these people not heard of the wind chill factor...and its not like the seat is soft...a persons chappie can take quite a beating on a mountain bike!!! None the less, the winter is almost over and we all are starting to gain momentum to train again. I hope! Some call it the Guess who s back runs, and some first run back even recovery run what ever it is, its great to see all getting back where we belong...on THE ROAD!!!! I am really looking forward to see all of you in big numbers at the club tent in the not to far future...in fact next Saturday will be great. Taking into consideration that this weekend is a loooong weekend... With this in mind I would like to update all on the club standings as far as the championships goes..and to say the least, it is very interesting and will for sure make way for a few good races before year end.. Please remember that the times used are the times available on Chamberlains timekeeping, if you have run a race that used championship and is on the official list of the club, your more than welcome to send in your times. The last update I has sent out way back in March, was a list of the fastest time at that time of the year, not the official standings of the club champs, just to be clear. So here goes.. 10km Women : Mandy Immelmann 46m.41 (Bobbies) Anna Linde Megan van Rooyen 49m.17 (Bobbies) 53m.55 (Bobbies) Men : Warren Buss 59m.11 (Irene) 21km Peter Niksch 1h.08m (Irene) Mattie van Heerden 1h07m (Irene) Women : Sonia Scheepers 2h.11m Riandi Schoeman 2.23m Daryl Faure 2h.25m Mens : Johann Schoeman 1h.41m09sec (Bobbies) 42.2km Brian Gerhardt JW Bruwer Women : Carla Strauss 3h37m (sasol) Mandy Immelmann Anna Marie Linde 1.41m29sec (Bobbies) 1h.41m59sec (Bobbies) 3h53.49sec (sasol) 3h53.50sec (sasol) Men : Brian Gerhardt 3h47m (DeLoitte) Grant Buss Pierre Engelbrecht 3h57.06sec (sasol) 3h58m.48sec (DeLoitte)

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 8 Brians Corner As you can see all the above times are reflected on the races chosen to be the club champs races.

The lady s 21km champs are wide open, and I would like to see what would happen at the King Price Irene race. The men's 42.

8 N u u s b r i e f 2 5 v a n P a g e 8 Brians Corner As you can see all the above times are reflected on the races chosen to be the club champs races. Please see the bottom mentioned races to see what races are left for you to improve your times and also your standings. The lady s 21km champs are wide open, and I would like to see what would happen at the King Price Irene race. The men's 42.2km champs are all still to play for with the SABS Jacaranda City as the testing race and also the final chance to improve your champs time. Also please note that Kaapsehoop is unfortunately not part of the club champs. So I would like to urge all to get back into training and to enjoy the outdoors with some warmer weather approaching, and to attend today s TT and then enjoy the hot bunnies...after the time trial of course...:-) See you back on the road... Happy running! MR G. BESOEK GERUS ONS WEBSITE: Website: Twitter: KAAPSEHOOP Wegnaweek 2/3 NOVEMBER 2018 Sien appart aangeheg die uitnodiging vir die KAAPSEHOOP wegnaweek Daar is nog plek beskikbaar. Bespreek asb by Delmarie! Nog Beskikbaar: Frid 2nd & Sat 3rd Nov 4x non catering chalets x Self Catering Chalets x Kamers: Self Catering 1 2 4x Kamers: Non Catering x Indlovu House 15 Dit beloof om n heerlike naweek te wees. Moenie die geleentheid misloop nie. Verlede jaar se naweek was GOOOOOD! You can do the 10, 21 or 42, support on the road, wait and have fun at the club gazebo...just relax at the chalets. Make sure not too miss out on a fun weekend with some nice running in between :-)

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 9 CHAIRMAN S BIT Beste Green Mile vriende, In hierdie

Een ding wat tans uitstaan is ons eie Spinnekop wat nie op hom laat wag nie, en wat die lewe right, left

Eric is besig om iets daadwerkliks te doen wat life changing gaan wees en hom diep gelukkig maak, en ons

My wense vandag is dat een en elk van ons great en awesome GM vriende ook geluk en vrede sal vind op

9 N u u s b r i e f 2 5 v a n P a g e 9 CHAIRMAN S BIT Beste Green Mile vriende, In hierdie wintertyd waar meeste van ons maar stil is en nog lekker rus, wonder ek deesdae diep oor so baie dinge. Een ding wat tans uitstaan is ons eie Spinnekop wat nie op hom laat wag nie, en wat die lewe right, left en centre aanvat. Eric is besig om iets daadwerkliks te doen wat life changing gaan wees en hom diep gelukkig maak, en ons in Green Mile is so geseend om die ervaring eersterangs met Eric te kan deel oor die volgende paar weke. My wense vandag is dat een en elk van ons great en awesome GM vriende ook geluk en vrede sal vind op julle eie lewenstog en dat julle elke aand kan koppie neerlé en met n groot smile ogies kan toe maak, opreg happy en content. Lief julle baie, great week vir almal. Chris. Skukuza 21.1 : BELINDA BRICHELLE...ARNO

10 N u u s b r i e f 2 5 v a n Eric AKA SPIDERMAN S start of a journey. P a g e 1 0

11 N u u s b r i e f 2 5 v a n P a g e M e n t a l T r i c k s T o R u n S t r o n g e r Tired and cranky? Use these simple ways to beat brain fatigue and run strong. Mental fatigue can negatively impact physical performance, according to a study out of Bangor University s School of Sport, Health, and Exercise Sciences. Researchers split athletes of similar capabilities into two groups prior to an exhaustive cycling exercise. One group performed a tough 90-minute cognitive task, and the other watched documentaries. Once on the bikes, the mentally tasked riders displayed significantly less stamina than the movie watchers and felt the exercise was more difficult. Their physical performance suffered because their brains were tired. The challenge, then, is to find ways to change your thought process and realise that your body can handle a workout. Refocus, acknowledge that you d rather crash on the couch, but put on your running shoes anyway, says Marshall Mintz, a clinical and sports psychologist. Once you get going, even if it s for an easy three-kilometre, it almost always feels good to be running, he says. 1. Restate Your Goals Deciding between the remote control and your running shoes? It isn t easy to get out the door without a clear reason to run. If you can t answer, Why am I doing this?, you won t last long, says Rick Lovett, a running coach and coauthor of Alberto Salazar s Guide to Road Racing. He suggests keeping a training log that includes your goals and the reasons you run, whether that s to reduce stress, or for friendship or better health. ENERGY SOLUTION: When you feel the urge to call it quits at the end of a tough day, pull out your log and review your lists. Staring at your plans in black-and-white will make it tougher to lounge. Rice, for example, keeps the dates of several shorter races leading up to her goal marathon prominently marked in her log. It energises me to see that I have those little races ahead of me, she says. 2. Be Flexible You have to be organised in order to be good at several things, says Rice. By pencilling in your run for a certain time, you arm yourself with the necessary energy to get through it. That said, adds Mintz, be prepared with a backup workout plan if something unexpected comes up. ENERGY SOLUTION: If work demands that you stay later than planned, go for a shorter run. If a sick child leaves you homebound, work on your stretching and strength training while they sleep and save your run for tomorrow. It s okay for that daily structure to be flexible from one day to the next, says Mintz. 3. Turn on the Tunes A long line of research shows that music can be a big exercise motivator. A study published in the Journal of Sport Behavior found that on top of helping athletes work harder, music also reduced their perceived exertion. Lovett encourages runners to try and tap into the benefits of music in advance of their workouts to help get them in the right frame of mind. ENERGY SOLUTION: Listen to your music while you answer those last few s at work, or on the drive home turn off the news and put on your favorite playlist. You ll be more likely to lace up as soon as you get home. Out of all the things an athlete can do to get energised before a run, Mintz says, music really lights up the biggest part of the brain. 4. Manage the Moment On those days when your mind starts ticking off the negatives Everything went wrong today. I m really beat stop your internal debate and manage the moment, says Mintz, who suggests countering such thoughts with positive ones: Yes, but I ll have more energy after I run. ENERGY SOLUTION: As tempting as it can be to give in to the negatives, he says, push your body to go through the motions of your running routine: Grab a quick shower or cup of coffee, put on your gear, do some jumping jacks to get your heart rate up, step outside. The beginning of the run is always the hardest, admits Rice. But once I get myself out on the pavement, I m always better for it.

N u u s b r i e f 2 5 v a n 2 0 1 8 P a g e 1 2 1 0 M e n t a l T r i c k s T o R u n S t r o n g e r 5.

When you run with other people, the social banter gives you a mental timeout. A positive social circle helps foster motivation and a greater commitment to exercise, compared with going it alone.

12 N u u s b r i e f 2 5 v a n P a g e M e n t a l T r i c k s T o R u n S t r o n g e r 5. Call a Friend When you re running alone, it s easy to end up ruminating about those new clients at work or your kid s report card. This takes all the fun out of it. When you run with other people, the social banter gives you a mental timeout. A positive social circle helps foster motivation and a greater commitment to exercise, compared with going it alone. ENERGY SOLUTION: Keep the numbers of some fellow running pals on speed dial, and don t think twice to call one or two of them spur of the moment. Chances are they re having a similar day and would love the camaraderie. And if they can t meet you, at least they ll be able to give you a pep talk. With any kind of fitness program, Mintz explains, there s a greater likelihood of success if you re collaborating with someone. 6. Feel Better When your blood sugar drops, your motivation drops, too. An hour before a run, snack on crackers with peanut butter or an energy bar. 7. Pick It Up There s nothing like a few hard pickups to get rid of the day s stress, says Lovett. Pick a sign and increase your speed until you reach it. 8. Go a New Way You want to be present in your run, not still stuck at your desk in your mind. Choose a new route or find a scenic trail to help you get into the moment. 9. Dial It Down If your mind is completely zapped, don t force a demanding workout. Instead, go out for an easy three kilometres and reschedule the long run. 10. See Your Best Rather than focusing on stress, use your run to picture the athlete that you want to be, says Mintz. Pay attention to your form and breathing..runners World..

13 N u u s b r i e f 2 5 v a n P a g e 1 3 Aug 2018

14 N u u s b r i e f 2 5 v a n P a g e 1 4 July 2018

WE DID IT AGAIN.! The Jolliest Bus trophy 3rd year in a row

26 NOVEMBER 2018 Nuusbrief 37 van 2018 WE DID IT AGAIN.! The Jolliest Bus trophy 3rd year in a row I N S I D E T H I S I S S U E : Kennisgewing Bord 2 Races / Birthdays for the month 4 Gallery 3/6/9 Brian