The official newsletter of Yellowwood Park A. C.

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In this edition…….In this edition…….

Words from the ChairWords from the Chair

Club Captain’s CommentClub Captain’s Comment

The Saltin DietThe Saltin Diet

Running Matters with MegzRunning Matters with Megz

Time Trials with KalmanTime Trials with Kalman

Cross CountryCross Country

Dinner DanceDinner Dance

Marathon TrainingMarathon Training

Two Oceans featuring Gary’s 20Two Oceans featuring Gary’s 20thth

Happy BirthdaysHappy Birthdays

Phil’s Beer Tasting EveningPhil’s Beer Tasting Evening

The Last Word….The Last Word….

The Yellowwood WarblerThe Yellowwood Warbler

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February 2010

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 Good day all. I trust everyone had a pleasant Easter and enjoyed the time off work. To those using the break to do their ultra marathon training for comrades I hope the run went well. I travelled with a few Yellowwood park members to the Two Oceans and it was good to see such a high number of our runners taking part in the big race. Congrats to all the managed to finish this awesome but difficult race and a special well done to our resident ballie Gary Lester on finishing his 20th-amazing achievement Gary!! There are a few popular races coming up so watch the info sent out by our club captain Mike Sutton. An important date to remember is the club's long run from PMB city hall to Hillcrest on the 25th April. We still need to have numbers for catering purposes so let myself or Mike know if you intend running. There will be seconding provided and transport available. After the run we will meet back at the Lambert lounge and have a braai on the deck. The tickets for our annual dance are now available and can be picked up on Wednesdays at time trial. Give Megan or Heather a call for more info. Remember this event also brings to an end the fundraising for Kristi so let’s not forget our pledges. As already mentioned in previous correspondence Kristi will make the trip down from JHB for the function so we aim to make the dance a special and memorable one-don't miss out!! Invite friends and family and help make the night one to remember. On Sunday the 9th may main club has challenged the runners to a 20 -20 game of cricket -both the men and women. I will be contacting you soon for your participation. To even things out we will also be staging a run against the main club-hopefully before the cricket so as to tire them out! We will have a braai afterwards to end off what should be a fun day. Speaking of fun Phil's beer tasting month end proved highly successful and I can assure Thursday morning proved to be a little difficult. Now it’s the ladies turn and April month end will be for the wine drinkers and we have a few of these in our club! All these events are part of the fundraising for Kristi so PLEASE get involved. Time is ticking away and comrades is almost upon us. We will have a few more discussions and pre events before the big day so watch this space.

 

Words From The Words From The ChairChair

See you on the road

Stephen0829416154  

 

Club Captain’s Club Captain’s CommentComment

“Yellowwood Park Athletic Club – Making Running A Team Sport”

Happy days! Yes, what a jol Two Oceans was, and all just part of the whirlwind ride at the club at the moment! Between races, cross country, training runs, month-ends, socials, the Kristi Campaign, etc we really are on a roll! My heartfelt thanks to all who continue giving so selflessly to make us the most dynamic club around. A particularly big Thank You to our new events coordinators Megz and Heather for making a huge impact on proceedings.

Speaking of Two Oceans, I must again congratulate my other best mate Gary on a most significant milestone in becoming the first YWP runner to complete 20 voyages at this most awesome event. I think he’s the reason we still get such a good turnout there every year! Nice one Ballie, what next?

Even closer to home, one of the more significant achievements of late came from my beautiful wife Jenny at the recent SA Triathlon Champs in Germiston where she grabbed a bronze medal in the 40 -44 category. Well done kiddo – that’s just reward for all the sacrifice! Jen had previously been in sublime form at the Midlands Ultra Triathlon, winning her category again, and more significantly finishing 5th overall just behind the elite athletes!

To all those who missed the beer tasting – man you lost out on a really good hangover! Phil, you’re the man! That was brilliant! Definitely worthy of at least an annual spot on the calendar!

My hardcore cross country team really do us proud and I thank you all for keeping us at the forefront of this marvellous discipline. I’ve made far more friends from other clubs through cross country than road running – it really is one big happy (but competitive I promise) family. Come along and join us folks – it’s a lot more real than sweating in front of the TV hoping The Sharks don’t have another off day (although we have been known to give the odd pass if you actually go to the game!)!

Don’t forget the Lester/Sutton wine tasting at month-end. We’ve got a few tricks up our sleeves and promise to give the Gilchrists a run for their money.

If I don’t see you on the road, I’ll see you in the reserve!

Cheers

Mike

YWP A.C. Comrades Club Races 2010

DATE NAME OF EVENT   DISTANCE

18-Apr Dick King 21,1km run   21,1km run

16-May Savages 50th Golden Jubilee   21km run

30-May COMRADES MARATHON   89 Km Run

R.I.P. Links Pillay 05.07.1964 – 07.03.2010On 10 March we bade a fond farewell to Links who passed away tragically at the Verulam marathon whilst trying to qualify for Comrades. Our deepest condolences to his family, and heartfelt thanks to all who attended.

LONG TRAINING RUN

Sunday 25 April from Pmburg to Hillcrest

Leaving Pelican Service Station in YWP at 5.00am. Transport available and seconding en route. Cost R20. Please let Steve or Mike know if you intend doing it.

Don’t forget the braai (and post-mortems) at the club afterwards.

Claire Horner (Kingsley) winner, Helen Buley 2nd, Rianna de Lange 3rd, Corrine Berg 4th and Jenny 5th at the prize-giving of the Midlands Ultra triathlon

Kindly submitted by Martin Pellow-Jarman and endorsed by Comrades stalwarts Mike Thackray, Jan, Gerard and Sarel van der Merwe Kilian as well as Comrades legend Rob Edouard-Betsy

Donner! Hierdie

“diet” is sleg!!!

Eish, so far, so good!!!

Nou’s ons weer

maats!!!

Adobe Acrobat 7.0 Document

Click to open

Getting FIT with FITTGetting FIT with FITTThere is a lot of buzz being generated around 2010, whether it’s to complete Comrades or even other goals, road running has seen a dramatic increase in participants since the beginning of the year. We have also seen some injuries cropping up and have had to deal with a tragic loss because of the “too much too soon” syndrome.

The FITT principle is a great way of monitoring your exercise programme . The acronym FITT outlines the key components of a balanced exercise regime.

F = Frequency How often are you taking part in this activity a week? I = Intensity The amount of effort invested into the training T= TypeWhat kind of exercise are you doing? Cardio or resistance training, time trial or recovery, flat or hills…T= Time How long are you exercising for?

It is important to remember as one principle increases the others should decrease. For example, if you decide to increase your frequency, you would have to decrease the number of high intensity workouts in order to remain injury free. Your body needs time to adapt and recover.

Training hard and fast for long periods of time does not make you strong, it makes you injured!

Watch this space for more in depth explanations on each

principle

PBs set in March 2010 :

Timetrial Duty Roster :

Check www.ywpac.co.za for timetrial results and ladders, and for duty rosters under Members Stuff

14 Apr 2010 14 Apr 2010 Heather Conway Heather Conway

21 Apr 2010 21 Apr 2010 Mike Sutton Mike Sutton

28 Apr 2010 28 Apr 2010 Kalman Porritt Kalman Porritt

5 May 2010 5 May 2010 Garth Hancock Garth Hancock

12 May 2010 12 May 2010 Sandra Conway Sandra Conway

19 May 2010 19 May 2010 The Lesters The Lesters

26 May 2010 26 May 2010 Steve Conway Steve Conway

DistanceDistance RunnerRunner DateDate TimeTime

4km Run4km Run Zakhele MehmbuZakhele Mehmbu 3 Mar 20103 Mar 2010 13:1213:12

Lloyd ShabalalaLloyd Shabalala 3 Mar 20103 Mar 2010 19:0719:07

Sharon GilchristSharon Gilchrist 3 Mar 20103 Mar 2010 22:5222:52

Janine SchmidtJanine Schmidt 17 Mar 201017 Mar 2010 22:5922:59

Dave PittawayDave Pittaway 17 Mar 201017 Mar 2010 23:3323:33

8km Run8km Run Lloyd ShabalalaLloyd Shabalala 17 Mar 201017 Mar 2010 40:1640:16

Megan AnticevichMegan Anticevich 24 Mar 201024 Mar 2010 47:3047:30

Dave PittawayDave Pittaway 24 Mar 201024 Mar 2010 49:2449:24

DateDate Name and VenueName and Venue ContactContact24 Apr24 Apr League 4 – Collegians in PmbLeague 4 – Collegians in Pmb Les Burnard 082 336 7244Les Burnard 082 336 7244

8 May8 May League 5 – UKZN Athletics TrackLeague 5 – UKZN Athletics Track Clyde Kinoch 082 572 3408Clyde Kinoch 082 572 3408

26 Jun26 Jun League 6 – Stainbank Nature ReserveLeague 6 – Stainbank Nature Reserve Mike Sutton 082 961 1615Mike Sutton 082 961 1615

17 Jul17 Jul League 7 – Gelofte SchoolLeague 7 – Gelofte School Lisette Mundell 083 233 1156Lisette Mundell 083 233 1156

14 Aug14 Aug League 8 - Hilton Harriers (KZNA Champs)League 8 - Hilton Harriers (KZNA Champs) Jeff Speed 082 892 4215Jeff Speed 082 892 4215

Ladies Ladies 8km8km

Jenny SuttonJenny Sutton 34:5534:55

Men 8kmMen 8km Mike SuttonMike Sutton 31:1031:10

Tim DuberyTim Dubery 31:2931:29

Martin BirtwhistleMartin Birtwhistle 33:1033:10

Gary LesterGary Lester 36:1536:15

Men Men 12km12km

Garth HancockGarth Hancock 53:5553:55

Hutchinson Park, Amanzimtoti

Cross Country 2010 Fixtures

Ladies 4km Ladies 4km (30 runners)(30 runners)

4. Jenny Sutton4. Jenny Sutton 18:4218:42

Men 8km Men 8km (42 runners)(42 runners)

8. Tim Dubery8. Tim Dubery 32:0432:04

10. Mike Sutton10. Mike Sutton 32:3332:33

27. Gary Lester27. Gary Lester 37:2537:25

28. Kalman 28. Kalman PorrittPorritt

38:0038:00

Men 12kmMen 12km(19 runners)(19 runners)

16. Shane Lester16. Shane Lester 49:1049:10

18. Garth 18. Garth HancockHancock

55:0955:09

Lahee Park, Pinetown

Yellowwood Park Athletic Club Annual Dinner Dance

(Incorporating Comrades Prize Giving and the Kristi “I Will Walk” Campaign)

Date: 5 June 2010Venue: Woodlands Primary School Time: 18h00 for 18h30Dress: Formal (All guests are requested to wear Black and White)Cost: R100 per person

Dinner will be served Cash Bar available

Variety of live entertainment Please purchase your tickets from Heather or Megan

before 5 May 2010

Marathon Marathon TrainingTrainingAn article kindly submitted by Gary Lester, a veteran (Master now!) of over 50 standard marathons and 41 Ultras (13 Comrades, 8 Bergvilles, 20 Two Oceans!), so he should know good advice when he sees it. Thanks Ballie, please keep the articles rolling in.

Microsoft Word Document

Click to open

Two Oceans Two Oceans ResultsResults Microsoft Excel

Worksheet

Gary’s 20Gary’s 20thth Two Two OceansOceans

Microsoft Word Document

We had a nice contingent of runners this year and by all accounts everyone had a great time down in Cape Town and thoroughly enjoyed their events, all run in pretty much ideal conditions.

Hearty congratulations to Gary on becoming the first YWP runner to complete 20 arduous Two Oceans!

Click to open

Click to open

JAYSON MAHLINZA 8 MARCH 1971

SHANE LESTER 9 MARCH 1988

MAJOJI MALUNGISA 13 MARCH 1974

PHIL GILCHRIST 18 MARCH 1964

JENNIFER SUTTON 21 MARCH 1967

LLOYD SHABALALA 25 MARCH 1978

BRAD HAYNES 27 MARCH 1959

STEPHEN CONWAY 4 APRIL 1962

WARREN LESTER 7 APRIL 1985

22 years

Apologies to the newer members for no archive pics yet. Mike

Phil’s Beer Tasting EveningPhil’s Beer Tasting EveningMike asked me to comment on the beer tasting evening. Well as a first effort, I think it went off quite well, with the exception of Martin who had stomach problems from eating too many curry sandwiches ( nothing to do with the beer!)Where do I start? I was pretty apprehensive going into this, as I have not done anything like it in the past. My skills in setting up social evenings are not that honed. We had a meeting on the Thursday before with Steve, Heather, Sandra, Fred, Sharon and myself.  Heather and Megan were going to do the decorating for the evening, and the music was sorted thanks to Warrens trusty laptop. Steve mentioned that the Main club and the running club would sponsor some beer. As this was a fundraising event for Kristi, all contributions would be put to good use.  Sharrie and I went “beer shopping” at Makro. That was VERY exciting. I felt like a kid at Christmas, and selected a couple of beers that people would not normally drink. ( either because of price or taste).Setting up the evening was pretty smooth, and I had great help from Nadine, who had no prior warning, but just jumped in and made a big contribution to the success of the evening. After reviewing the beer tasting categories, I see that I err’ed in telling you all about the “empty glass factor”. It seems that to have a ring of froth around the glass when the beer is finished, is more desirable than having a “clean” glass. It wouldn’t have made any difference to the outcome of the competition I don’t think, but I thought I must correct it here before we get too good at these beer tastings and are invited to something more prestigious. I wouldn’t want anyone to embarrass themselves because of misinformation on my part. Quoted from www.chiff.com/beer/ “ Empty Glass Factor (5) - A trace of the ring in the glass (+) A very clean glass (-) The best beers leave a nice ring of foam”In the email that I sent around, I neglected to mention thanks to Megan and Heather for the decorations and balloons (click), and Warren for the music (click). As usual, it is the little things in the background that contribute to the success and “feel” of the evening and was really appreciated. Thanks also to Fred for the use of his glasses.RegardsPhil GilchristPacer Computers0824589733

Phil’s Beer Tasting EveningPhil’s Beer Tasting EveningMike asked me to comment on the beer tasting evening. Well as a first effort, I think it went off quite well, with the exception of Martin who had stomach problems from eating too many curry sandwiches J ( nothing to do with the beer!)Where do I start? I was pretty apprehensive going into this, as I have not done anything like it in the past. My skills in setting up social evenings are not that honed. We had a meeting on the Thursday before with Steve, Heather, Sandra, Fred, Sharon and myself.  Heather and Megan were going to do the decorating for the evening, and the music was sorted thanks to Warrens trusty laptop. Steve mentioned that the Main club and the running club would sponsor some beer. As this was a fundraising event for Kristi, all contributions would be put to good use.  Sharrie and I went “beer shopping” at Makro. That was VERY exciting. I felt like a kid at Christmas, and selected a couple of beers that people would not normally drink. ( either because of price or taste).Setting up the evening was pretty smooth, and I had great help from Nadine, who had no prior warning, but just jumped in and made a big contribution to the success of the evening. After reviewing the beer tasting categories, I see that I err’ed in telling you all about the “empty glass factor”. It seems that to have a ring of froth around the glass when the beer is finished, is more desirable than having a “clean” glass. It wouldn’t have made any difference to the outcome of the competition I don’t think, but I thought I must correct it here before we get too good at these beer tastings and are invited to something more prestigious. I wouldn’t want anyone to embarrass themselves because of misinformation on my part. Quoted from www.chiff.com/beer/ “ Empty Glass Factor (5) - A trace of the ring in the glass (+) A very clean glass (-) The best beers leave a nice ring of foam”In the email that I sent around, I neglected to mention thanks to Megan and Heather for the decorations and balloons, and Warren for the music. As usual, it is the little things in the background that contribute to the success and “feel” of the evening and was really appreciated. Thanks also to Fred for the use of his glasses.RegardsPhil GilchristPacer Computers0824589733

The girls enjoyed the evening too!

Sharon’s raffle was very popular – well done Nadine!

Malarkey was the order of the day!

Jen didn’t think we had a clue!

The Master Brewer kept things running/pouring smoothly!

Hmmm, a fine pale ale, Dale?

Dear Friends Merv and I had a wonderful wedding on the 27th Feb.  We had lovely weather (with a slight rain shower after the service - apparently good luck!).

Hope to be able to celebrate with you all the next time we are home. All my loveMrs Gordon-Hughes!

During the days of compulsory military service one man came to symbolise the archetypical brave young man keeping our loved ones sleeping safe at night, and now for the first time we are able to reveal the true identity of that uber-hero! Yes, here he is folks, it’s……

The Last The Last Word….Word….

The newsletter wouldn’t be the same without something from The newsletter wouldn’t be the same without something from “Grandfather”. Thanks Barry.“Grandfather”. Thanks Barry.