The Tekkie The Newsletter of

Vaal Athletic Club.

Die Tekkie Die Nuusbrief van

Vaal Atletiekklub

AUGUST 2015 ☺ The friendly Club

AUGUSTUS 2015

EDITORS WORD.

A had a late start in doing the Newsletter. I came back from leave with high expectations to

find my e-mail flooded with Comrades stories, but not ONE came through.

And just after writing the above Paul Koorts surprised me with his story:

Hi Roelof, Aangeheg my Comrades storie vir die volgende nuusbrief. Jammer hy is so lank. Jy sien die slim mense se dat as

iets baie traumaties gebeur het, dit help om daaroor te praat en derhalwe die lang, uitgerekte en vervelige storie ☺

Ek heg maar ’n sagte kopie aan indien jy daaraan wil torring en aan die einde wil invoeg ‘brief verkort – red’.

Dankie Paul, I now hold thumbs that all others will share their story as well. It is

inspirational. And then I received Sharons’. GREAT, she said she had edited it 4 times… and

then Steve’s.

Gys and I had the privilege to run in Holland. Certainly different to our races but just as

enjoyable. And coming back to the cold, not nice. Not after experiencing 43 degrees in

Maastricht. But nothing that a beer can’t smooth. (Had a couple different ones!!, nice.)

Running is very quiet. Everybody seems to be in hibernation, waiting for a bit of warmer

weather. Only a few results available. Please send me your race results.

Do not wait to long, it will only take you longer to reach an exceptable level of fitness again.

And I am speaking to myself as well.

See you on the road!.

Words of Wisdom

“Winning takes talent, to repeat takes character”

John Robert Wooden (October 14, 1910 – June 4, 2010) was an American basketball

player and coach.

CLUB INFORMATION

2015 Club Committee:

• Chairman: Steve Jackson

• Vice Chairman: Gys van den Berg

• Secretary and Finance: Angela Jackson

• Road &Cross Country: Bennie Botha, Gys van

den Berg

• Web Administrator: Wayne Pienaar

• Track & Field: Gys van den Berg

• Equipment & Stores: Bennie Botha, Gys van

den Berg

• Social Events: Louise Smith

• Additional Member: Cor Grey

• Newsletter: Roelof van Wyk

A word from the Chairman.

Ok, so now is the time to plan your summer running for the coming season, most of the best races

are pre entry only and we should be doing the planning right now.

From the club side not much except that we are starting the detail planning for next year’s Vaal

marathon, and it is going to be something special. We will grow to be one of the marathons to run in

South Africa. That decision has already been made so prepare yourselves to be special.

Steve

Birthday Celebrations : AUGUST

Gellie Bibis 15

Courtney Jee 15

Gregory Sykora 24

Upcoming races: - Race Calendar

AUGUST 2015

Date Day Prov Event Distance Time Venue Club

2-Aug Sun CGA Protea Guineas Run 10\5 8:00 Soweto Protea Guin 9-Aug Sun CGA Total Sports Ladies Race 10\5 8:00 Emmerentia Zonkizizwe 10-Aug Mon CGA Old Eds//HFPA RR 21\10 8:00 Old Edwardians Old Eds 16-Aug Sun CGA Wits Alumni 21\10\5

Wits University Varsity Kudus

22-Aug Sat CGA Clearwater Mall Race 10\5 7:00 Discovery Kings school Kings School 23-Aug Sun CGA Arthro Choice 10/21km 21\10\5 7:00 Kyalami Equestrian Centre Midrand Str 29-Aug Sat GN Dawn 2 Dusk 80k \12hr 6:00 Akasia High School Akasia 29-Aug Sat GN Spar Ladies 10\5 14:00 Supersport Park AGN 30-Aug Sun CGA 21km/10km 21\10\5 7:00 Wanderers Wanderers

Time Trail / group runs.

PLEASE Wear white or bright colours to Time Trial.

Please wear a reflective belt!

We need to be safety conscious whilst running.

We invite all to come and join us on a Tuesday at 17H30 . All friends and Walkers are welcome too.

This is where we as a Club meet, run a bit, socialize some more and where you can find out about upcoming races. Flyers of upcoming races are available.

Group runs for the coming Saturday is also discussed and time, distance and venue set. Normally group runs are from Virgin Active in Three Rivers from 06h00.

The was RAT Race winner for July was Leon van Rensburg, he obviously don’t let the cold bother him. Congratulations, now to do it again next month!.

The next Race Against Time will take place on Tuesday, August 4 th at 17:30 .

We shall have the normal bring and braai afterwards, for those brave enough for the winter weather!.

Please join us for a nice little social after the running bit.

RACE RESULTS:

Afriforum Springbok Vasbyt (AGN) 10km race - 2015-07-11

Position Initials Surname Age Finish Time

18 A Burger 19 00:46:29

Pirates (CGA) 10Km race - 2015-07-05

Position Initials Surname Age Finish Time

152 Armand 19 00:44:10

721 J Burger 43 00:58:48

Hatfield Race Of Friendship (AGN) 10km race - 2015-07-04

Position Initials Surname Age Finish Time

29 A Burger 19 00:41:47

217 J Burger 43 00:55:53

At Health Winter Warmer (AGN) 21km race - 2015-06-16

Position Initials Surname Age Finish Time

74 D Kraitzick 47 01:48:39

Halve Marathon van Roosendaal : Netherlands

Shop in Amsterdam selling Fashion tekkies, not athlete’s running shoes!

2015 Time Trials JULY

Name 30/06 07/07 14/07 21/07 28/07 Points

total

Botha, Bennie - - - - - 20

Botha, Dewald 33’37 (6) 32’47(6) 35’00 (6) 42’00 (8) 46’30 (8) 5

Cloete, Christiaan - - - - - 4

Gloy, Alf - - 41’10 (8) 42’12 (8) 42’45 (8) 17

Grey, Cor 33’37 (6) 32’47 (6) 30’45 (6) 42’12 (8) 46’30 (8) 35

Hamilton, Erica 30’00 (6) - - 29’23 (6) 29’31 (6) 29

Hamilton, Robert - - - - - 19

Hedderwick, Richard - - - - - 8

Jackson, Steve - - - 35’14 (6) - 7

Jee, Courtney 36’11 (6) - - - - 9

Koorts, Paul - 32’17 (6) 32’00 (6) 30’30 (6) 40’40 (6) 28

Kraitzick, Dave - - - - - 13

Lombaard, Antoon 33’37 (6) 32’47 (6) - - 46’30 (8) 24

Majola, Freddie - 52’00 (6) - 28’10 (6) - 4

Maseko, Johanna - - - - - 9

Mokoena, Moipone - - - 21’23 (4) - 1

Molefe, Thandi - - - 30’00 (4) 50’34 (8) 9

Motaung, Maria - 52’00 (6) - 29’51 (6) - 10

Motaung, December - - - - - 2

Pienaar, Bethany - - - - - 8

Pienaar, Craig - - - - - 4

Pienaar, Kathy - - - - - 9

Pienaar, Raymond - - - - - 11

Pieanaar, Wayne - - - - - 18

Smit, Kobus - - - - - 8

Smith, David - - 31’05 (6) - - 11

Smith, Louise - - - - - 13

Smith, Stephen - - - - 34’15 (6) 21

Swartz, Letitia - - - - - 1

Van den Berg, Gys - - - 35’55 (8) - 26

Van Rensburg, Leon 33’37 (6) 32’47 (6)

RAT 30’45 (6) - - 7

Van Wyk, Linda - - - - - 18

Van Wyk, Paul - - - - - 2

Van Wyk, Roelof - - - - 38’09 (8) 35

Zeelie, Rikus - 29’10 (6) 25’41 (4) - - 2

Zeelie, Sharon - 37’45 (6) 35’01 (6) 35’14 (6) 34’45 (6) 33

My 20th

Comrades marathon: Steve Jackson

My training for my 20th

actually started in June 2012 when I had finished my 18th

Comrades

marathon. Paul, my son in England was in Durban for the marathon and declared he would do his

first with my 20th

in May 2014. I insisted that he could only do that if he did a marathon at least a

year before the event. This we did at the Copenhagen marathon (4hr 26min) 2 weeks before my 19th

Comrades marathon. From then on the pressure was on me to keep up with a 32 year old on the

Comrades. As everyone knows by now I had to bail at 10km to go, but at least I was in the stadium to

see him finish.

This was a turning point in my training. We were privileged to have Norrie Williamson give a short

talk at out Aches and Pains party, and it was him who pointed out my Carbo Hydrate overload

condition that I had caused by consuming too many Gu’s before and during the race that caused me

to be physically ill. This caused me to completely change to a low Carb diet (Banting) and I lost 13kg

in 6 weeks, which has since stayed off.

I have tested the limit of not carbo-loading at all as well as just taking water on a race and found it is

possible for me to run up to 32km at race pace (mine) without anything except water at the water

points. However I found out at both the Om Die Dam and the Surrender hill Marathons that I hit the

biggest wall ever after that. By experimentation, and some research, I now take some 32gi sachets

with me for after the 30km mark and these seem to suit me better that other options I have tried. I

did finish my 20th

with some time to spare☺

My next goal is to run every comrades until 2025 which will give me my 30th

on the 100th

Comrades

marathon.

Steve

VAN LAASTE NA EERSTE : MY 2015 COMRADES ERVARING: Paul Koorts

Sondag oggend kwart oor twaalf op 31 Mei 2015 word ek om een of ander onverklaarbare rede wakker en het nie weer ‘n oog toemaak nie. Verbasend genoeg was dit nie spanning nie. ‘n Versigtige gevoel van opwinding borrel deur my want ek en Marnus gaan saam ‘n Comrades doen. Dit is ook net genade dat ek op daardie stadium nie ‘n benul gehad het wat vir my voorlê nie. Sowat 5 ure later bevind ek en Marnus onsself in die F-Blok by die wegspring in Durban en bars ons altwee van die opgewondenheid. Gavin staan by ons en heel optimisties voorspel ek ‘n 11uur resies, maar tog onseker oor wat voorlê. Op hierdie tydstip moet ek plagiaat pleeg. Niks beter kan die situasie beter beskryf as David Smit se woorde in die Comrades tydskrif van 2015 nie. “We gathered there with thousands of hopefuls, and when the shot went off it was the start of the longest day of my life”. As ek maar net geweet het hoe lank daardie dag gaan wees………. Die skoot het geklap en ongeveer vyf en ‘n half minute later is ek en Marnus oor die begin lyn. Soos normaalweg is die begin bitter stadig en begin die tempo eers na ongeveer 8km optel. Op 21km begin ek om ‘n onverklaarbare rede swaar te kry. Dis tog nie moontlik nie. Ek is super fiks en behoort maklik klaar te maak. Op 44km wag Maria en Mariska en die res van ons geselskap ons in. Ons kuier ongeveer 10 minute, neem foto’s, eet ‘n hamburger en gaan voort. Het ek maar een sekonde korter gekuier! Op 52km begin my kuite kramp en lig ek Marnus in dat ek regtig swaar kry, en dat daar ‘n kans is dat ek nie die resies gaan klaar maak nie. Marnus ontpop in ‘n meester motiveerder en praat my heeltyd moed in. Op ‘n stadium hardloop ek verby ‘n water tafel en besluit dat ons so ekstra 2 sakkies water moes gevat het. Ek sê vir Marnus om te wag en ek hardloop ongeveer 20 meter terug om nog ‘n paar sakkies te gaan kry. Het ons maar net ‘n meter vroeër daardie besluit geneem! Die heeltyd maak ons die afsnypunte redelik gerieflik, maar ek let op dat die buffer kleiner en kleiner word en die krampe in my kuite meer en meer. Ongeveer 5km voor Polly Shorts word ons deur die eerste 12 ure bus ingehaal. Toe besef ek die laaste van ons buffers is gone. Met die hulp van die bus gaan ons oor die laaste cut off by Polly Shorts met ‘n uur en 7 minute in die spaarblikkie. Op hierdie stadium het ek al die afgelope 28km gesukkel met krampe in my kuite en het ek my laaste “cramp stop” aan die onderkant van Polly Shorts gedrink. Die krampe was op hierdie stadium so erg dat ek vir Marnus inlig dat hy my moet los aangesien ek nie die oorsaak wil wees dat hy sy eerste Comrades nie klaar maak nie. Dit is met ‘n swaar gemoed dat ek my seun stadig maar seker voor my sien verdwyn het. So naby aan klaar, maar tog so vêr. (Ek het na die tyd gehoor dat Marnus by die stadion ongeveer 5 minute vir my gewag het vir ingeval ek hom sou inhaal). Hierdie was die taaiste gedeelte van die resies. Een na die ander Vaaldriehoeker of Hartebeespoorter kom verby en praat my moed in. Ek het regtig swaar gekry. Ek het nooit eers op die stadium gedink dat ek die stadion gaan maak nie. Op die 2km merk let ek op dat ek nog 17 minute het en besef ek gaan dit maak. Ek druk myself tot ‘n sewe en ‘n half minute pas wat ‘n 2 minute veiligheids buffer daar laat. Maar op een en ‘n halwe kilometer oor kom die laaste spyker in my doodskis. ‘n Enorme kramp in my linker bo-been veroorsaak dat ek skaars kon loop. Dit was so erg dat ek amper geval het en as dit nie vir ‘n reëling aan die kant van die pad was wat ek gegryp het nie, het ek neergeslaan. Hinke-pink gaan ek verder met ‘n ondraaglike pyn in my bo-been. Glo my dit was net instink wat my op daardie stadium laat aanhou het want ek het geweet dat hierdie nuwe kramp my in alle waarskynlikheid my Comrades gaan kos. Toe ek by die stadion in hinke-pink was dit alles behalwe die grootse ervaring van 2014. Die skare het my jillend toegejuig en aangemoedig, maar vir my was dit net “absolute pain and agony”. Toe ek om die draai kom en die wenpaal sien kon ek ook die

sekondes sien aftik. Die skare het reeds begin met die “10” “9” “8” en ek druk my amper verby my menslike vermoëns. ‘n Meter van die eindpunt af beur ek my bo-lyf vorentoe en dieselfde tyd let ek op dat daar ‘n beampte omtrent reg voor my staan. In die beweging koes ek en slaan soos ‘n sak patats neer op die eindstreep terwyl my regter skouer die beampte se been tref. Terwyl ek afkom aarde toe sien ek my kop en skouers is oor die eindstreep en dieselfde tyd gaan die skoot af. Toe ek die grond tref hoor ek die beamptes skree “he is in-he has made it”. Vir ‘n paar sekondes besef ek dat ek die laaste atleet in is. Oomblikke later kom dieselfde beamptes na my toe en vorm ‘n sirkel rondom my en lig my in dat ek die eerste atleet is wat dit nie gemaak het nie. Onuitspreeklike teleurstelling oorspoel my. Ek besef nou dat ek eerste is. Eerste ou wat nie klaar gemaak het nie. Wat ‘n twyfelagtige voorreg. Ek lê nog so in my skok toestand toe is die burgemeester by my en wens my geluk. Ek kan nie eers meer al sy woorde onthou nie behalwe “you are an inspiration for the nation”. Terwyl kameras flits word daar die volgende oomblik ‘n mikrofoon voor my gehou en ek sien ‘n groot televisie kamera reg bokant my kop. Ek besef nou moet ek net my bearings reg hou want ek is in ‘n lewendige televisie onderhoud. Op daardie stadium het gedink dat dit ‘n Nasionale uitsending was, maar na die tyd het ek besef dat dit inderwaarheid ‘n Internasionale uitsending was. Ek het na die tyd na my onderhoud gekyk en is dankbaar dat my tenses darem reg was. Daarna word ek op ‘n draagbaar gelaai en na die mediese tent toe gevat. Daar het ek vir sowat 2 ure gelê terwyl hulle my gemasseer het vir die krampe wat net nie wou weggaan nie. Na 2 ure het een of ander ordenans vir my gesê ek moet my tong uitsteek. Wat hy op my tong gesien het weet ek nie, maar hy het onmiddellik gesê “this man is dehydrated-put him on a drip”. Ek is na ‘n ander mediese tent toe waar ek op ‘n drip gesit is. Ek het binne minute dramaties beter gevoel. Ek sê toe vir die ordenans dat ek graag wil gaan. Ek voel reg. Die ordenans sê toe vir my “as jy kan pie kan jy gaan”. Ek sê vir hom “natuurlik kan ek, moet ek jou wys. Hy sê ”ja”. Ek staan op en begin hinke-pink na die toilet toe te loop. Ek is skaars drie meter weg toe roep hy my terug en sê “no you can’t pee, I am sending you to the hospital”. Hoekom hy op dees aarde so besluit het weet ek tot vandag toe nie. Ek is terug op die bed in ‘n ambulans en daar gaan ons. Maria en ‘n suster is saam met my in die ambulans en my familie in die stoet agterna. Die rit na die hospitaal wat slegs 20 minute moes geduur het was amper ‘n uur lank. Die intelligente drywer het die afrit twee keer gemis en moes dan ‘n enorme ompad gery het om weer by die afrit te gaan. Toe hy die afrit vir ‘n derde keer mis maak die suster hom stop op die hoofweg en terug reverse na die afrit toe. By die hospitaal het dit soos ‘n slagveld gelyk. Oral lê Comrades hardlopers op beddens en wag. Daar is ook ‘n groot banier in die ingangsportaal wat sê “Welcome Comrades Runners”. Ek word gestoot tot in ‘n klein wagkamertjie waar ek en my familie wag. Terwyl ek wag kom daar ‘n persoon om al die papierwerk te doen. Maria hanteer dit. Toe hulle haar vra “are there any history of mental disorder in his family” was haar antwoord “yes, his fiancé is an ultra marathon runner”. Dit het nogal vir baie lekker lag gesorg. Na ongeveer ‘n uur en ‘n half is dit einde ten laaste my beurt om die dokter te sien. Sy eerste vraag was “can you pee” soos ongeveer twee en ‘n half ure van tevore sê ek “yes of course”. Hy sê “show me”. Ek staan op gaan na die badkamer en verskaf die nodige bewys. “You are released” kondig die dokter aan. Ek kan nie glo dat ek al die pad na die hospitaal moes gegaan het net om te kan bewys dat ek kan water afslaan nie. Maar nou ja, alles in die lewe is nie altyd onder jou eie beheer nie. Ons klim in die kar en vat die lang pad terug Balito toe. Na ‘n lekker stort lê ek op die bed en vertel aan almal my storie van A tot Z. Net voor ons einde ten laaste die lig afskakel let ek op dat dit presies kwart oor twaalf is. 24 Uur sedert ek wakker geword het. Dit was voorwaar “the longest day of my life”.

Die volgende oggend verneem ek dat ek blykbaar in ICU is, dat ek half bewusteloos oor die eindstreep gedra was en dat hulle my in ‘n ysbad gesit het om my hardklop af te bring. Gelukkig het die koerante my nommer vermoedelik met ‘n ander atleet sin omgeruil en was ek redelik ongedeerd, behalwe vir my gekneusde ego. THE SEQUEL Na drie weke se rus besluit ek dis tyd om weer te hardloop en daag vol verwagting by die time trails op. Ek het skaars 300 meter gehardloop toe is die berugte Comrades kramp in my linker bo-been terug. Ek het dadelik ophou draf en is die volgende dag in vir ‘n sonar. Die kramp in my bo-been was toe al die tyd my hamstring wat geskeur het en die besering wat ek ongeveer ‘n maand en ‘n half voor Comrades opgedoen het, het toe nooit heeltemal genees nie.

Comrades 2015 – WOW, I finished!! Sharon Zeelie.

Had a good night’s sleep and woke up at 2h30 Comrades morning ready for action. Got dressed,

made sure I put sunscreen on, shoes, running kit, everything that I needed. I lay everything out the

previous night. Found Roelof and Cor in the kitchen drinking coffee. We made arrangements to pick

up Robert at 3h30. I was ready to go at 3h00, not really knowing what to expect. We arrived early at

the start and as I was starting at the back and wanted to get as close to the front of my pen as I

could. I eventually ended up right in front. We all sat on the tar road waiting for 5H30. Everybody

around me was chatting, as numerous club members were flocking together. I sat silently listening to

all the stories, wondering what was true and what wasn’t.

Half an hour before the start, our pen all of a sudden moved forward, 5 minutes later we moved

again and amazing enough we ended up at the green number pen. Fifteen minutes before start the

anthem bleared over the speakers and then Shosholoza I have never sang so loud in my life,” Uit

volle bors”, with tears streaming down my cheeks, what an experience.

I then asked the runners around me, when we start, not knowing what to expect. Chariots of fire,

cock crow and “doef” there we go, but we were not moving one inch. Five minutes later, we’d only

moved 300m and not over the starting line yet. Sjoe, I started to stress. We move a few steps and

then stop, eventually 6 minutes later we cross the starting line. We completed running, walking the

first kilometre in 15 minutes, difficult with all the runners and spectators closing the road.

Away we go; the only thought on my mind was not to start too fast, as Norrie said we would suffer

at 64 kilometres. I missed the first two water points, as they were too congested, could not get close

to grab water, so I just carried on. I jokingly asked at every hill if it had a name, Norrie said 9

unnamed hills, not a chance, maybe 39. I was told Fields Hill is the hill to conquer, then Polly’s, but I

found Inchanga worst of all, it never ended. I tried and made every cut off point by 20 to 30 minutes.

Very nerve-racking as they give the cut off times in hours of day, not time run, so you had to work

out how late it was from the start at 5h30. Boet, when you‘re tired the calculations don’t want to

work so “leka”. I had a strategy on the up hills, run 80 steps and walk 20, which seemed to work for

me. I started cramping from 20km, but kept on going, thought about all sorts of other things.

I saw Vaal supporters Albert, Linda and Paul just before half way, what a welcome site. Later saw

Maria, Anelda and Louise, Courtney and the last supporters at Lion Park - Albert, Linda and Paul.

64 Kilometres came and went, still felt the same, the only thought on my mind was what Cor, Steve

and Roelof said “You never stop, keep on moving”. Passed Paul and his son at the bottom of small

Polly’s, didn’t acknowledge them. I didn’t want to upset them, as at the dinner on Wednesday I said

“Guys if I pass you, you’re in trouble” I also passed Gregory at same stage, saw him on my right.

Ran up little and big Polly’s like you can’t believe, no problem, until I got to the top. Legs gone, back

spasm like you can’t believe. All of a sudden, I heard my name being called and John Davies

appeared from nowhere. John, I know from work, we finished the Loskop 50km together. John said I

had to run in front, he would keep an eye on me for the last 7 km. I was still moving and we had

1h10 minutes to finish. Easy no stress that is if you still had legs that belonged to you. The last 4 km I

was bend in an L shape, could not get my back straight, terrible back spasm. John took my right hand

and with 3 km to go an Indian gentleman appeared from somewhere, also a Novice that wanted to

quit, he took my left hand. I was lead into the stadium by the two gentlemen and the three of us

finished together with 5 minutes to spare. Sjoe!! What a feeling when you enter the stadium with

the crowd going mad, shouting your name and encouraging you to finish.

I am convinced that God sent the two to come and help me. I doubt if I would have finished, if it was

not for them.

Thank you for all the support, next to the road and before the race, I appreciate and needed it.

Comrades is 80 % mind over matter. The stronger the mind, the better the result.

NS: Albert was a nervous wreck the whole day, you should have seen his face when I finished,

priceless, and extremely proud.

See you next year at Comrades 2016.

(Well done Sharon, we are all proud of you, you did the training, got the mind right, and achieved success. A lesson to all.

One of the few that immediately said “Next year I am back! ( R))

TRAINING AND HEALTH INFORMATION.

Winter Break Runners World- December 2011

All runners need a break. It doesn't matter how old you are or how many miles a week you run, a

period of reduced volume and intensity will do your body—and your brain—good. And for many

runners, there's no better time to back off than during the holiday season, with its competing time

demands and family obligations.

"By the end of the year, most people are doing their max mileage, whether it's 20 or 100 miles per

week, and they've taken their bodies to their maximum level, too," says Jenny Spangler, coach of the

Jenny Spangler Racing team in Chicago (jennyspangler.com ) and winner of the 1996 U.S. Women's

Olympic Marathon Trials. "Waking up early day after day to run eventually leads to burnout, no matter

how tough you are."How long you choose to back off is up to you—a newbie running 15 to 20 miles a

week may feel rejuvenated after two to three weeks of scaling back, while a hard-charging

marathoner may need up to two months of easy going. Don't quit exercising entirely, or coming back

will be more difficult. Instead, try these ways to tone things down so you're rested, recovered, and

ready for a fitter, faster 2012.

ON HOLD: HIGH MILEAGE

MAKE TIME TO CROSS-TRAIN

For the first one to two weeks of your break, drop your mileage to zero and do only light cross-training

like cycling, swimming, weight training, or yoga. This gives your body time to repair tiny muscle tears

and restock levels of hormones and enzymes that facilitate muscle regeneration, says David Levine,

coauthor of The Complete Idiot's Guide to Marathon Training and head coach of USA Marathon

Training . For the next three to six weeks, slowly pump up the volume: For one to two weeks, run 25

percent of your prebreak mileage; for the next one to two weeks, 50 percent; and in the final one to

two weeks, 75 percent.

ON HOLD: SPEEDWORK

TRY FARTLEKS FOR PEP

During your break, you need to inject some speed to keep your legs and lungs strong—this will also

help ease the eventual return to your regular running routine. "Fartleks are a great way to maintain

some leg speed without stressing your body or mind too much," says Spangler. "There are no time,

distance, or pace goals involved; it's only about the effort."

Once or twice a week, in the middle of a run, do five fartlek pickups of up to three minutes each at a

pace that feels moderately hard. Jog between each for as long as it takes you to recover. If you're

running with friends, take turns initiating the pickup and determining how long and how fast to make it.

ON HOLD: LONG RUNS

MAXIMIZE YOUR TIME

Putting long runs on the shelf for a while not only gives your running muscles more time to recover

from a year of steady running but gives you more free time to spend with the family or to tackle long-

neglected, demanding household tasks, such as your leaf-choked gutters. After you cross-train for a

week or two, run no longer than 30 to 40 minutes at a time for two weeks. For the remaining three to

four weeks of your scale-back period, your longest run should be one-third to one-half the distance of

your prebreak long run.

ON HOLD: TIME GOALS

SIGN UP FOR FUN

It may seem strange to schedule an event when you're supposed to be taking it easy, but the

opportunity to race with zero pressure can be liberating and fun, says Levine. Minus the nerves and

expectations, you'll be free to soak up the vibe, pace slower friends or family members, cheer on

fellow runners, and revel in the postrace party. Find a local Turkey Trot or Jingle-Bell Jog, encourage

a buddy to join you, and leave the watch at home.

Or: in ‘other words’ - Follow these steps

Step 1. Start out walking. According to "Runner's World" running coach Jenny Hadfield, runners often expect to get back to their regular, pre-winter routine right away, and then overdo it. Get your body used to the increased activity of spring by walking the route you'd normally run for the first week or so.

Step 2. Warm up before your run. You should be doing this every time anyway, but it's especially important when your body is not prepared for the onslaught you're about to put it through. Before you start running, walk at a brisk pace for three to five minutes and then spend a few minutes stretching to get your muscles loose and your blood flowing.

Step 3. Start out easy. Whatever your mileage was before winter hit, scale it back by half, advises Hadfield. If you were running eight miles pre-winter, run just four miles for the first 2 to 3 two to three weeks, and then increase your run by one mile for the next two to three weeks.

Step 4. Take longer breaks. When you're getting started again, your body needs longer to recover. The Triathlete website recommends running once every 72 hours in the beginning, giving your bones, connective tissues and muscles time to rest and gain back their strength.

Nederland Gys van den Berg

Soms kom daar geleenthede op ‘n mens se pad wat werklikwaar net beskryf kan word as “once in a lifetime”. Ek was beskore om onlangs so ‘n wonderlike ervaring te geniet. Roelof en Linda het my uitgenooi om saam met hulle in Nederland en België te gaan kuier en toer. (Eintlik Oma) Wat ‘n ervaring!! Ons het die laaglande platter gery en gestap en omtrent elke dag 12 tot 15 ure toeris gespeel. Oor hierdie 3 weke lange vakansie kan ek boekdele skryf.

Tydens die toer het ek ook die kans gekry om ‘n droom van my te bewaarheid om ‘n wedloop of twee oorsee te hardloop. Ons basis was by Linda se ma, ouma Paula, in Terneuzen, ‘n hawestad in die suide van Nederland. Ons het die Donderdag-aand laat gearriveer; die Vrydag het ons Terneuzen bietjie verken; en Saterdag-oggend het ek en Roelof aangetree vir ons eerste uitdaging, die 8km Havefeest wedloop. (Hulle eerste wedloop aanbied probeerslag).

Dit het deel gevorm van Terneuzen se jaarlikse hawe fees en het ‘n roete gevolg om en deur die ou dorpsgedeelte. Daar was sowat ‘n 100 atlete, oud en jonk. Die ‘lead vehicle’ was een van die organiseerders op haar fiets en ons is geneem oor dyke, deur nou stegies, op en af vele trappe, deur die dorp se sake kern tot by die Westerschelde, die hoofkanaal vanaf die Noordsee na Antwerpe. Op die terugpad het ons selfs ‘n draai gehardloop deur die dorp se operahuis, waar Roelof so 5 sekondes gevat het om ‘n aria te sing. Ek en Roelof het beide seker baie opgehoopte energie gehad het van ons lang vlug, want ons was baie haastig en het die 8km voltooi in 31min40sek in posisies 4 en 5.

Die volgende dag, Sondag 28 Julie, was ons volgende wedloop, die Roosendaal Halvemarathon, in Roosendaal. Met die mildelike somerlig in Europa, het die wedloop eers laat middag begin. Dit het ons genoeg geleentheid gegee om die dorp te verken en om te ontspan op die dorpsplein voor die tyd. Die hele dorp het tot stilstand gekom vir die verskeie wedlope wat plaasgevind het. Daar was tussen 5500 en 6000 atlete vir al die verskillende afstande,en 700 het aangetree vir die hoof wedloop, die half marathon. ‘n Paar groot name was ook daar, onder meer ‘n hele groep Keniane.

Ek en Roelof het uitgestaan in ons Vaal Atletiekklub drag en dit het ons geinspireer tot ‘n vinnige pas. Gelukkig was die roete aanskoulik en moes ons gereeld stop vir fotogeleenthede. Roosendaal is so mooi soos sy naam en die omliggende natuurskoon was ook deel van ons roete. Dit was net baie warm, met die begin van hittegolf in Nederland daardie week. Ons het die Vaalie naam hoog gehou en het die wedloop klaar gemaak in 1h32min, posisies 66 en 67ste algeheel. Die besonderse

ervaring is afgesluit met ‘n heerlike lang kuier in een van die vele restaurante en brasserieë op die dorpsplein, saam met Linda se suster Sonja, swaer Bjorn, hul kinders, en ouma Paula.

Ons uiteindelike beplanning was om ‘n marathon in Nederland ook te hardloop, maar logistieke probleme, (en koste van €42) en ons druk program het ons laat besluit om dit te mis. Roelof en ek het eerder amper elke oggend ‘n draffie gevat. So het ons op 17dae van ons 23 dae vakansie hardloop oefening gekry. Dit was ‘n ideale manier om te ontlaai en om kleiner dorpies te verken. So kan ek vertel van hoe ons in America verdwaal het, hoe lekker hondepiepie in Horst proe as jy dors is, en hoekom Boekhoute, in België, ‘n vissersdorpie sonder hawe is.

Roelof, Linda en Paul, ek skuld julle groot vir ‘n onvergeetlike vakansie…

Groete, Gijs

“Hebt ju dorst?

Kom dan na Horst,

Daar vind jy ’n hondje,

Die piepie in jou mondje”

(Gijs het maar die Spuug uit sy mond gedrink!, maar die water was lekker. Pragtige dorpie.)

Ek dink Gijs het meer bier gedrink in die 3 weke as ooit tevore saam, maar die keuse is maklik as die prys van ’n koppie koffie dieselfde is as ’n pils. En ons het baie geloop, elke dag!

Dankje wel Gijs, dat was leuk om met je mee te gaan !

Sê amen en gaan doen wat reg is deur Stephan Joubert

“Pappa die oom het my hamburger yskoud gebid.” Dit was die woorde van ’n outjie nadat een of

ander geestelike lewenslank voor ete vir die aanwesiges se kos gebid het. Inderdaad is ’n gepaste

woord vroeër in vele gebede die woord ‘amen’. Ja, jy het reg gelees. Soms bid ons te lank.

Toe iemand juis ook lewenslank gebid het aan die einde van een die bekende prediker, D. L. Moody se preke, het hy opgestaan en hardop gesê dat terwyl die broer sy gebed voltooi die aanwesiges solank ’n geestelike lied gaan sing. In Eksodus 14:15 sê God ook min of meer vir Moses om amen te sê. Dit gebeur terwyl hyself na God roep om die ongehoorsame Israeliete tot kalmte te bring. God sê vir Moses hy moet eerder die Israeliete aan die trek kry as om Hom nou aan te roep.

Lyk my, soms moet ons eenvoudig net amen sê en gaan doen wat die Here van ons vra. Soms bid ons onsself uit geloof uit. As ons weet wat om te doen en ons gaan doen dit nie, dan word ons gebede ’n hindernis en selfs ’n vorm van twyfel. Dan is gebed ’n stuk misplaaste vroomheid. Bid en doen is die regte roete!

Never Too Late To Start Maxie Kamalski

I recently came across a series of infographics showing at what age some of the most successful and wealthy CEO’s gained their success, and what terrible ‘losers’ they were up to that point. From not having a college degree to working as a waitress until they were 35, from unemployed to hundreds of failed ideas before the big success, a common denominator emerged: Success is really difficult, and takes a lot longer to achieve than commonly understood!

One thing that always grabs my attention when I listen to people who have become successful is the fact that almost all of them went through a quite extensive season of hardship. Be it not having money, losing their job, or failing at everything they were trying, they all had to go through struggle before success was even tasted. They had to build resilience first. Everyone’s definition of success is different, and for me, it really is not about money. It’s about the ability to be able to live fully into who you were meant to be. And to do that, boy, do you need to be resilient in this world.

But what is resilience? Let’s look at what the dictionary says:

resilient |riˈzilyənt| adjective: 1. (of a substance or object) able to recoil or spring back into shape after bending, stretching, or being compressed. 2. (of a person or animal) able to withstand or recover quickly from difficult conditions: The fish are resilient to most infections.

When everything comes easily, there is no need for resilience, because in its essence, resilience means the ability to bounce back or recover quickly from difficult conditions. If everything goes right all the time, when is there need to learn how to bounce back and recover?

Here’s the thing – the world is an unfair place, nothing is perfect, and our ability to bounce back or recover is a survival skill every person needs to learn. It is vital that we are allowed to develop resilience and our expectation that everything should be perfect might be the very reason why we sometimes are so disappointed with life, people, and God.

Maybe it is time we reframe our view on hardship, failures, mistakes, and disappointments. It is time to wear a new lens that shows you the opportunity in the hardship: The chance to grow resilient through this hardship. Perhaps this is exactly what you need to become fully alive.

This Blew My Mind A young man went to seek an important position at a large printing company. He passed the initial interview and was going to meet the director for the final interview. The director saw his resume, it was excellent. And asked, ' - Have you received a scholarship for school?' The boy replied, " No '. -' It was your father who paid for your studies? ' -' Yes.'- He replied. -' Where does your father work? ' -' My father is a Blacksmith' The Director asked the young man to show him his hands. The young man showed a pair of hands soft and perfect. -' Have you ever helped your parents at their job? ' -' Never, my parents always wanted me to study and read more books. Besides, he can do the job better than me. The director said: -' I have got a request: When you go home today, go and wash the hands of your father and then come see me tomorrow morning.' The young man felt his chance to get the job was high. When he returned to his house he asked his father if he would allow him to wash their hands. His father felt strange, happy, but with mixed feelings and showed their hands to his son. The young man washed his hands, little by little. It was the first time that he noticed his father's hands were wrinkled and they had so many scars. Some bruises were so painful that his skin shuddered when he touched them. This was the first time that the young man recognized what it meant for this pair of hands to work every day to be able to pay for his study. The bruises on the hands were the price that he payed for their education, his school activities and his future. After cleaning his father's hands the young man stood in silence and began to tidy and clean up the workshop. That night, father and son talked for a long time. The next morning, the young man went to the office of the director. The Director noticed the tears in the eyes of the young man when He asked him: -' Can you tell me what you did and what you learned yesterday at your house?' The boy replied: -' I washed my father's hands and when I finished I stayed and cleaned his workshop' -' Now I know what it is to appreciate and recognize that without my parents , I would not be who I am today . By helping my father I now realize how difficult and hard it is to do something on my own. I have come to appreciate the importance and the value in helping the family. The director said, "This is what I look for in my people. I want to hire someone who can appreciate the help of others , a person who knows the hardship of others to do things, and a person who does not put money as his only goal in life". ' You are hired '. A child that has been coddled, Protected and usually given him what he wants, develops a mentality of " I have the right ' and will always put himself first, ignoring the efforts of their parents. If we are this type of protective parent are we really showing love or are we destroying our children? You can give your child a big house , good food , computer classes , watch on a big screen TV . But when you're washing the floor or painting a wall , please let him experience that too. After eating have them wash the dishes with their brothers and sisters. It is not because you have no money to hire someone to do this it's because you want to love them the right way . No matter how rich you are, you want them to understand. One day your hair will have gray hair, like the father of this young man. The most important thing is that your child learns to appreciate the effort and to experience the difficulties and learn the ability to work with others to get things done.

Sponsors Page. Please support our sponsors, they support Vaal Athl etic Club.

Our Main sponsor for the Vaal Marathon for 20 Years.

MRG is the industrial roofing and structural specialist. MRG is a registered asbestos removal contractor

Supply and install Stainless Steel, Polycarb, Galvanised, Chromadeck and Nutec sheeting. Design and install lifeline systems.

Always there to assist, thank you to the Hamilton family.

One of the longest serving water points on the Cape Gate Vaal Marathon.

Carl Bechem

CCG is recognised as one of the major specialised manufacturers of cable glands and junction boxes in the

world.

(Sponsor of our Comrades tops for the past 10 years!).

(PNEUMATIC TOOLS SUPPLIER)

PO BOX 2010 3 Houtkop Rd Tel No: 016 428-1551

VEREENIGING Duncanville Fax No: 016 428-1533

N & R Electronic & Mechanical Supplies (Pty) Ltd

Phone : 016 4284160 Email : nrelect@mweb.co.za

Address : 3 Houtkop Rd, Duncanville, Vereeniging, Gauteng

(Sponsors of our 2014 Comrades T-Shirts)

(Thank you for giving us workers to offload the water and Coke for the marathon, Paul & Stephen Nicolas)

LAST WORDS.