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NEWSLETTER Issue 2018/03 210710
SSRC Newsletter
February 2018
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BUILDING OUR COMMUNITY SPIRIT IN THIS ISSUE
The 7 Commandments of Comrades Success http://comrades.runnersworld.co.za/7-commandments-comrades-success/ advice from Lindsay Parry.
“People change, fundamentally, when they run the Comrades,” Parry says. “The race is plain difficult – there’s no getting away from that. And there comes a point in the day, no matter who you are, when you ask yourself what the hell you’re doing there.”
Here are Parry’s commandments for ensuring you run your best on race day.
1. Cramps are caused by fatigue - When you cramp, it’s okay if you have to stop running; but the key is not to stop completely
2. A run-walk strategy works - Regular walk breaks during a race the length of Comrades give your running muscles a chance to recover, while helping conserve energy.
3. Women listen, men don’t - Women are better able to pace themselves over a long distance, and therefore finish stronger.
4. The ‘Down’ run isn’t easier than the ‘Up’ Run - The ‘Up’ run slowly saps your energy, while the ‘Down’ event is all about pain management and vasbyt.
5. Four days a week is enough – It’s better to do too little than too much. The goal is to get to the start healthy and without injury.” About 40 to 60 kms/week is enough.
6. It takes two years to run a good race – for beginners, the first 6 to 8 months should be training for a first marathon; the next 16 months is about building mileage.
7. Your comrades finishing time is 2 1/2 times your marathon time – for slower marathon runners - not wasting time is vital to their success.
SSRC Sarens Water Point
Feb TT Social
2018 Licenses & Club Kit
Strider of the Year Award
Rena’s Walking Diary
Post Patagonia Project
Past Race Results
Upcoming races
Club Runs
Strava
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If you or another SSRC member have participated or
excelled in a recent event, please send details and pics for
inclusion in the newsletter to [email protected]
NEWSLETTER Issue 2018/03
February Time Trial Social
There was great turnout at the Feb TT Social this week. Thanks to Nestor our braai-master, Roger Flack at the bar,
Nicky for sorting out licenses and the committee for all the work behind the scenes.
Sean from Brooks was there to showcase the latest Brooks shoes. Well done to Gary Paul, the winner of the
monthly shoe draw. Check out https://www.brooksrunning.com/ for training tips, perks and the latest scoop on
new products - and don’t forget the Sweat Shop is offering a 10% discount on Brooks apparel for all our members
SSRC at SARENS WATER POINT
The Pharmaton Edenvale Marathon (previously Sarens) took place last weekend and, once again Sunninghill Striders had a water point at the race. Thank you to those who volunteered to support. We had a lovely spot next to the park. We played music to create a great vibe. The theme was ‘rainbow rave’ and our crew looked spectacular in their gear!
NEWSLETTER Issue 2018/03 210710
The Sweat Shop
Striders Discount Offer!
The Sweat Shop is offering
a 10% discount to our members on any purchase of Brooks shoes.
The discount is available at all Sweat Shop stores.
Simply inform them of your Striders membership,
when making the purchase
For Chris Herbst….
Female and Male Strider of the Year Award
Strider of the year
Things are hotting up in the race towards Female and
Male strider of the year. See the weekly Advisory for
regular updates.
The competition takes place from January to June (up to
and including Comrades). The award will be presented
at the Comrades Awards Dinner.
Apart from the usual road races, if there are any out of
the ordinary races you have completed (representing
SSRC in club kit) let Nestor know at
[email protected] for your mileage to be
included.
Results so far…
Name Distance
Mal
e
1 Sandile Gxavu 468.6
2 Nestor Eduardo Espinoza 327.2
3 Francois Saayman 215.8
4 Brendan Young Little 194.5
5 Colin James Edwards 187.5
Fem
ale
1 Morgan Ross 273
2 Tarren Leigh Meyer 236.9
3 Kanyisa Ndyondya 231.9
4 Dikeledi Lauretta Makhubedu 194.5
5 Tasha Botha 179.5
NEWSLETTER Issue 2018/03
Rina’s Walking Diary Post Patagonia Project
By Rina Bekker
Hello Striders, Please see below my walking diary for Feb.
Sat. 3rd Feb. McCarthy Toyota Pretoria 21.1km 10km 5km
Cool, cloudy morning, perfect for a race. Start is in the street between the park and Rietondale Primary School then turns West onto Zoutpansberg Road. For this section the race is given the left lane, lined with cones. The municipal busses zoom past rocking with speed, quite scary. Then South on Hamilton down to the turn towards the bottom of the Union Buildings grounds and East onto Church Street. Somehow the traffic is not too bad although most of the vehicles are taxis. Several Police cars patrol the road ensuring this. Turn left and over the hill into Queenswood. Very well organised, great marshals.
Sun. 4th Feb. Greenstone Bobbies 21km 10km 5km
Heavy clouds with a promise of rain. Cool and encouraging. Start is on the East of the Greenstone shopping Mall. About 200 meters then turn towards Van Riebeeck Avenue by which time the runners and walkers are well spread out each person slotting into their time and pace zone. First a serious downhill then left on Terrace Road with a long gradual uphill. Another left turn and the route levels off with some helpful downhills. A few twists and turns in the suburb and down to Modderfontein Road with a good uphill which seems to never end, into the housing estates. A pleasant level(ish) section with the steep climb looming ahead towards the finish. Bit of a killer that one, fortunately not too long but you do arrive near the finish panting and gasping to see non-runners leaning over the roof of the parking garage waving and looking fresh.
Mon. 6th Feb. Left to spend time with my son in UAE, in Abu Dhabi.
Everyday he took me to the edge of town where a tarred cycle path has be laid out with a 32km and 75km track in the desert very nice, not a sound. He set off at a steady run quickly disappearing and I walked about 8 kilometers then turned round and walked back to the car. The track was rather challenging with long and short hills up and down. It also gets very hot out in the open in that part of the world but a good experience
Sat. 24th Feb. Mofolo Park Run Orlando, Soweto
The weather was perfect, again. No problem finding the venue Plenty of parking. Volunteers informative, pleasant and encouraging. Trail was fine, the usual Park Run terrain, dirt paths, grass paths plus a section on brick pavement outside the park. Route is a circular double lapper with a third time round a short section. Not difficult to find this venue.
By Mike Sewell
So, the next project... On 22 May, I will join 4 other crazy runners to take on the challenge of running from Cape Town to Pietermaritzburg, where we will line up to run this year’s Comrades Marathon "down run" to Durban. The #longroadtocomrades will have us running 90km a day, to amass an equivalent 20 Comrades in 20 days [insert expletives here]. By far the toughest challenge I think I may ever face - but a perfect fit with one of my 2018 goals: do extraordinary things.
The other crazies include Dave Chamberlain (the main crazy), Roger Cameron (Patagonia crazy), Carla Molinaro from the UK and Alexander Tucker from the US.
To find out more, visit #longroadtocomrades on Facebook and Instagram.
NEWSLETTER Issue 2018/03
February Race Results – Top 5
Bidvest McCarthy Half Marathon – 03 February 2018
Race results available here
Ladies Men
Name Chip Time Name Chip Time Theani van Zyl 2:04:49.1 Sello Maleka 1:17:28.3 Morgan Ross 2:09:40.1 Sandile Gxavu 1:44:14.0 Roger Cameron 1:52:18.7 Michael Frost 2:05:26.8 Glen John Hodgson 2:09:39.4
Sasolburg Marathon – 03 February 2018
Race results available here
Ladies Men
Name Time Name Time T Meyer 3:30:57 B De Klerk 2:58:49 C Marillier 3:53:31 A Blake 3:32:44 J Daly 4:06:29 N Espinoza 3:37:23
21km C Herbst 4:31:13
L Teepe 2:00:08 A Semple 4:37:45 N Buckle 2:12:32 D Boustead 4:50:15
Bobbies 21Km – 04 February 2018
Race results available here
Ladies Men Name Time Name Time Emma De Leiburne 2:04:05 Mark Apker 1:37:21 Daniella Berger 2:06:01 Brendan Little 1:52:45 Theani Van Zyl 2:15:02 Sandile Gxavu 1:52:48 Morgan Ross 2:18:30 Bryan O''Connor 1:53:08 Karin McDonald 2:27:39 Colin Edwards 2:01:08
Pick n Pay Marathon – 11 February 2018
Race results available here
42km – Ladies 42km – Men
Name Time Name Time Renata Vosloo 3:08:37 Justin Hawkins 3:04:38 Clara Betton 3:25:04 Gavin Marriott 3:09:51 Kerrie-Ann Smith 3:29:42 Barry Crossan 3:15:58 Tasha Botha 3:55:12 Bryan O''connor 3:36:12 Donna Crossan 4:16:09
21km – Ladies 21km – Men Name Time Name Time Gaylin Matthews 1:48:12 Craig Potts 1:37:05 Nellia Muregerera 1:51:40 Chris Patricios 1:44:18 Daniella Berger 1:58:12 Michael Frost 2:02:03 Debra Marriott 2:01:13 Richard Shaw 2:08:03 Andrea Fortune 2:06:17 Warren Twersky 2:09:09
Tuks Marathon – 17 February 2018
Race results available here
Name Gender Time
Candice Mahlare F 04:25:40 Francois Saayman M 04:44:11 Jay Kilian M 04:51:32 Elly Malinda M 05:01:07
Pirates 21km – 18 February 2018
Race results available here
Name Gender Time
Tarren Meyer female 1:49:16 Sarah Mahlangu female 1:51:48 Tasha Botha female 1:53:53 Roelien Henry female 1:57:03 Janine Daly female 2:01:32 Sean Bennett male 1:36:41 Anthony Bollaert male 1:38:30 Craig Potts male 1:39:36 Nick Kruiskamp male 1:49:34 Jeremy Botha male 1:49:37
Deloitte Marathon- 25 February 2018
Race results available here
Name Gender Time Name Gender Time
R Vosloo F 3:22:05 B De Klerk M 3:07:18 Carly F 3:32:23 S Gxavu M 3:55:53 J Williams F 4:08:11 Unknown M 4:13:21 J Daly F 4:20:44 N Espinoza M 4:20:44 A Fortune F 4:31:58 W Venter M 4:24:36
Township Marathon - 25 February 2018
Race results available here
Name Gender Time
B Andrew M 3:34:18 T Reid F 4:56:38 I Boshoe F 5:14:23
Pietermaritzburg Marathon - 25 February 2018
Race results available here
Name Gender Time
Theani van Zyl Female 4:27:11 Morgan Ross Female 4:38:33 Robin Hide Male 4:45:42
NEWSLETTER Issue 2018/03
Upcoming races – March 2018
Date Day Prov Event Distance Time Venue Club
17 Mar 2018 Sat AGN Kolonnade 3 in 1 Race 21\10\5 6:00 Kolonnade Shopping Centre Overkruin
17 Mar 2018 Sat NWN Old Mutual Om Die Dam 50\21\10\5 Schoemansville Harties
18 Mar 2018 Sun CGA K-Way Gallopers 15\5 7:00 Leondale Boksburg Gallopers
21 Mar 2018 Wed AGN Right to Run/Walk 21\10\5 7:00 Sunnypark Shopping Mall Arcadia RC
21 Mar 2018 Wed CGA Jaguars 21 21\10\5 6:00 Ennerdale sportsground Jaguars AC
24 Mar 2018 Sat AGN Denel RR 21\10\5 6:00 Denel Irene Campus Denel AC
25 Mar 2018 Sun CGA Joburg Ultra Challenge 48\21\10\5 6:00 St Stithians Sandton Run Zone
31 Mar 2018 Sat AGN Family Day Run/Walk 21\10\5 7:00 Lynnridge Mall RWFLAC
Click here to see SSRC Supported races for 2018
Club Runs
Time Trial
Every Tuesday at 6pm from the SSRC Clubhouse, St Stephen’s Church, 67 Nanyuki Road, Sunninghill
4km and/or 8km timed course
Safe & Secure environment. Cars parked at your own risk. The Club is not responsible for theft, loss or damage. Please ensure your belongings are safely locked away and are out of sight.
Refreshments post run – our bar is available for your enjoyment. Relax with a drink and chat to your fellow runners, all proceeds go towards race day catering!
Wear light coloured clothing, reflector belts/ vests for safety.
Everybody welcome - Runners, walkers, members, social members, non-members, family, friends and colleagues.
Regrettably, for the safety of all TT participants, no dogs are allowed on the course or in the Club area.
Time Trial Social
Last Tuesday of every month
Food & refreshments will be on sale
There will be a shoe draw from our sponsors
Weekday Morning School Runs
Training runs take place on Tuesday and Thursday at 5am from St
Peters School, main parking area, off Maxwell drive. The runs are
approximately 1 hour long with a variable pace. All welcome.
Weekend Runs
Official Club run takes place on Sundays, (race dependent) at 6am from St Peters School, main parking area, off Maxwell drive. Route and pace varies. All Welcome
Click here to join our WhatsApp group to keep in touch
Licenses
Licenses are still available from the clubhouse after time trial. As per ASA requirements, you will need to complete the ASA form when you
collect your number. Download it here. You need to be a paid up member to collect your license, so renew your membership now if you haven’t
done so already.
Download the 2018 Race Calendar
Supported Races
NEWSLETTER Issue 2018/03
Click here to view or join the Sunninghill Striders Strava Group
Strava Kudos