Upcoming Event - Selati Half Marathon & 10km

The ever popular Selati Half Marathon is around the corner! A race where your chances of seeing more animals than at the Skukuza Half Marathon or walking away from the prize giving with a wheelbarrow full of sugar are very good! See you somewhere in the sugarcane fields or along the Crocodile River!

Please click HERE to download your entry form.

General info: 

Date: 10 May 2014
Time: 07h00
Organisers: Onderberg Marathon Club
Distance: 21.1; 10; 4.9, 2
Start: Malelane Rugby Club. Next to Malelane Kruger Gate

Enquiries:
Contact 1: Deon Valks
(W) 013-7911056
(H) 013-7900873
(F) 086-6328694
(C) 082-7880675
(Email) valksd@tsb.co.za

Contact 2: Marthinus Kelder
(W) 013-7911000
(C) 084-5816503
(Email)kelerm@tsb.co.za

Entry Details:
Pre-entry Closing Date: 02 May 2014
www.enteronline.co.za
Late entries are accepted at the start from 05h30. Grand Masters enjoy free entry.
Walkers are Welcome

Route Description:
Difficulty Rating: 2. Route Type: Out and back
This moderate and flat race takes place in the picturesque Onderberg region of the Mpumalanga Lowveld. The race is run mainly on the TSB Sugar Limited property, on gravel roads surrounded by cane fields. Here, on the banks of the Crocodile River you overlook the Kruger National Park. The race passes the sugar mill and is run next to the golf course.

Prizes and Give-Aways:
The first 10 finishers and first woman receive gold medals, the next 30 receive silver, and all other finishers receive bronze medals. All pre-entrants get T-shirts. There are many spot prizes such as sugar and fruit hampers to be won. This is one of the premier runner events in the Lowveld with exceptionally high prize monies.

This is a race with a difference and it makes the trip to Malelane worthwhile. The water tables are manned by different divisions within the TSB group and the competition to be voted the best water point is taken very seriously. You can thus be assured of excellent service during your run.

Source: http://www.runnersguide.co.za/ 

Justyna's 1st Comrades - "If I can do it, so can you!!"

After 10 years living in this beautiful country (South Africa), after 10 years of watching one of most inspiring sporting events in the world (Comrades Ultra Marathon:) on the TV, I've decided that 2014 will be my special year when I will not only turn 40 (there must be a mistake somewhere:) but I will also conquer the world and do something extra ordinary for myself and other people. 

I've been touched and inspired by people’s camaraderie, determination and willpower since I ran my first marathon last year and I cannot think of a better way than to run a double marathon to celebrate all that running gives us. I would be very grateful if you could show your support by sponsoring me to help me raise fund for the Wildlands Conservation Trust (http://www.wildlands.co.za/), a unique organisation with a “Sustainable future for all” motto.

HERE IS THE LINK:) https://secure.onreg.com/onreg2/personal/profile.php?eventid=1978&recordid=1869 

Thanks very much,

Justyna Porter

2014 Comrades Marathon Countdown Pt 5

Comrades profile - is it really that tough??

We all get quite scared when looking at the Comrades route profile. The standard route profile, as published on any website, looks like this:

I'm sure you are familiar with it. And yes, it looks quite daunting. Big rising hills, punishing down hills, and a long long way.


But it could look a lot worse:

Or, a lot easier:

It really is all just in the mind.

Remember, this is the same route that has been completed by runners (and vehicles) since 1921. It can be conquered. And you are destined to do it!

Stay focused, stay healthy and start taking it easy. You need to be in good shape on 1 June 2014.

Cheers,

Andrew

Part 1

Part 2

Part 3
Part 4

Whats happening this weekend.

Friday 25 April

Magnolia Night Trail Series

Time: 18h30-20h30
Starting point: Casterbridge, White River
Organisers: Ilanga Trails
Distance: 4km & 8km
Enquiries:Contact : Clive Smart 082 894 0432 / clive@ilangatrails.co.za
Website: www.ilangatrails.co.za

Saturday 26 April

Halls parkrun 

Time: 08:00

Meeting point: Halls Gateway
Route: Out & back on Halls farm

Distance: 5km 

*For more info visit http://www.parkrun.co.za/halls/

Sunday 27 April

Club Comrades long run

START: 5am from RIVERSIDE MALL – MAFUNYANE WATER PARK.
ROUTE: Riverside Mall to White River then left at first traffic lights onto Sabie Road, down to Brondal road; turn left on Brondal Road all the way to Nelspruit Sabie Road, then left back towards Nelspruit, left at first traffic lights up to Makro, then right down to Riverside Mall – Mafunyane Water Park.
DISTANCE: 50km
SUPPORT VEHICLES: 2 support bakkies with coke & water to stop +- every 3km when safe to do so.
DRESS CODE: Full club kit & gear you will wear at Comrades, this is a dress rehearsal for the big day so you must carry all your suppliments & magic potions as you will at Comrades.
IMPORTANT: This is not a race; it’s the last long run for distance & time on the legs as well as a dress rehearsal for Comrades. Regular stops at the support bakkies & walks are encouraged. For safety sake & to cater for faster & slower runners there will be 2 support bakkies. Please run in groups & keep an eye on each other & which bakkie / group you are following.
FINISH: NEDBANK LVCC RUNNING CLUB has a group booking for Sunday at MAFUNYANE WATER PARK. Entry fees are for your own account but you will get the discounted fee for our group booking. When you arrive just say you are from NEDBANK LVCC RUNNING CLUB. Please check their website for entry fees, rules & regulations http://www.mafunyane.co.za/. Please note that cooler boxes are also charged for & no glasses are allowed, chairs & gazebo’s are welcome, braai facilities are available, please check their website !!!

Im sure it will be an awesome day, the weather report says min13Deg, max22Deg, 87% humidity &
72% chance of rain. So be prepared for everything.

Time Trial Results - 2014-04-24

Time trials are run on Thursdays at 17h30 from the LVCC club house in Aurora Street. A 5km or 8km route is run through the quiet neighbourhood of Steiltes, Nelspruit. Time keepers and cold water are provided for.

click to enlarge

click to enlarge

Please visit our page on Clubtrials for all Nedbank Running Club MPU - LVCC time trial results and statistics. http://nedbanklvcc.clubtrials.com/trials/results

Mid-month updates

Loskop
Well done to all who took part. A huge thank you though goes to the Van Aswegen family ably led by Nico for saving the day and braaing for our hospitality tent. Thank you!

Two Oceans
Well done to all who participated.

Club Long Run

COMRADES LONG CLUB RUN SUNDAY 27TH APRIL
START: 5am from RIVERSIDE MALL – MAFUNYANE WATER PARK.
ROUTE: Riverside Mall to White River then left at first traffic lights onto Sabie Road, down to Brondal road; turn left on Brondal Road all the way to Nelspruit Sabie Road, then left back towards Nelspruit, left at first traffic lights up to Makro, then right down to Riverside Mall – Mafunyane Water Park.
DISTANCE: 50km
SUPPORT VEHICLES: 2 support bakkies with coke & water to stop +- every 3km when safe to do so.
DRESS CODE: Full club kit & gear you will wear at Comrades, this is a dress rehearsal for the big day so you must carry all your suppliments & magic potions as you will at Comrades.
IMPORTANT: This is not a race; it’s the last long run for distance & time on the legs as well as a dress rehearsal for Comrades. Regular stops at the support bakkies & walks are encouraged. For safety sake & to cater for faster & slower runners there will be 2 support bakkies. Please run in groups & keep an eye on each other & which bakkie / group you are following.
FINISH: NEDBANK LVCC RUNNING CLUB has a group booking for Sunday at MAFUNYANE WATER PARK. Entry fees are for your own account but you will get the discounted fee for our group booking. When you arrive just say you are from NEDBANK LVCC RUNNING CLUB. Please check their website for entry fees, rules & regulations http://www.mafunyane.co.za/. Please note that cooler boxes are also charged for & no glasses are allowed, chairs & gazebo’s are welcome, braai facilities are available, please check their website !!!

Im sure it will be an awesome day, the weather report says min13Deg, max22Deg, 87% humidity &
72% chance of rain. So be prepared for everything.

Thanks & enjoy the day.

Paul

A couple of us will be taking part in the Panorama Cycle tour this weekend so will miss joining you on your long run. The route however on Sunday takes the cyclists through the Brondal Valley so we may see you. PLEASE be aware and careful of bicycles and good luck for the run.

Kit
Our first drop of kit was received and for those of you who met the deadline your kit is either collected or awaiting you at Mpumalanga running store. For those of you who didn’t make the deadline we are trying to fill your order with what we have left over so please be patient. We are in no way briefed as to when the next drop will be but we will keep you informed. For those of you who wore it at Loskop I think you will agree it was worth the effort and looks great! Queries to lvccrun@gmail.com

LVCC Comrades build up and events
Due to lack of capacity and time schedules we have made a couple of changes to the program but will keep you informed as we go along. So far the following is confirmed:

27th April – Club long run (Please see report)
18th May – Masvetsen/Comrades Derby Braai (venue and times to be advised)
8th May – 17.15 Comrades Official Club photo (please note this will be the only one taken and the Lowvelder doesn’t Photoshop) (Please note only Nedbank green colours to be worn).

LVCC Comrades seconding point
We are asking for volunteers to come forward. It is a dedicated job. Should you have anyone able to assist please let us know urgently.

RIC (Running in circles)
If anyone has any photos or articles for the May edition please send them through! We are also looking for a new name for our newsletter seeing as the circles of Nedbank have been replaced with shoe prints all ideas welcome!

2014 Comrades Marathon Countdown Pt 4

Why do we sleep so well at night??

I absolutely loved this bit of useless research that I dug up around this time last year. Check this out:

Why do we sleep so well at night?? Is it because we are running so much, we are tired and need the rest??

I found some research of one Seth Roberts that is worth sharing, and bending to suit our excuses... (and bearing in mind you can not believe everything the Americans say...)

Seth Roberts (http://en.wikipedia.org/wiki/Seth_Roberts) was known for turning his personal problems into research topics, and testing various theories on himself. Of course, this is not the best or well recognised way of performing research. There is no control group, and there is no possibility for a blind test, let alone a double-blind, as the test subject and researcher are one and the same. None the less, he is a professor of psychology - which means he can at least convince other people that he understands them better than they understand themselves. Personally, I don't understand that...

He suffered from insomnia, and found he would wake up after just a few hours of sleep, and not be able to sleep again. This led to him suffering from afternoon fatigue, and not being able to be fully productive during the day. (I reckon he was over training!!)

After trying various scenarios, he found the following best worked for him to solve his insomnia issues and get good sleep at night:

• He made sure he got lots of morning light every day
• He skipped breakfast, and ate only 2-3 hours after first waking
• To lift his mood, he watched at least one hour of TV each morning - specifically full-faced TV such as talk shows, news, interviews, etc that would show people's faces in near life-size. But he never watched TV at night.
• He spent at least 8 hours a day on his feet - either standing or walking. This would include time at his work, walking between work stations, etc.

After finding the above worked so well for him, he researched back into history and found that under the Stone Age, early humans had lots of face-to-face interaction early in the mornings but not after dark, were active early in the day carrying out daily chores, and without desk jobs or PC's obviously spent a lot more time on their feet than sitting or slouching about!

So why do we sleep well??

• Lots of early morning light as we head out for those runs...
  
• Eating a good meal only after we return home after the run - eating at least 2 hours after waking...
• Face-to-face interaction with fellow runners early in the day...
• A few extra hours on your feet as you pound the pavements...

Fits perfectly into his research, all makes sense to me!!

Imagine Comrades:

• Up to see first light, and the whole morning, and probably the best part of the afternoon...
• Eating a good meal only after you finish - definitely more than 2-3 hours after waking...
• Face-to-face interaction with 14,000 other individuals - all day...
• A good 8 hours on your legs - if you are fast. Otherwise even more...

So that's why we sleep so well after Comrades!!! And sometimes for two days!!!

Have a great day, and a good night's sleep!!!

Cheers,

Andrew

Part 1

Part 2

Part 3

Time Trial Results - 2014-04-17

Time trials are run on Thursdays at 17h30 from the LVCC club house in Aurora Street. A 5km or 8km route is run through the quiet neighbourhood of Steiltes, Nelspruit. Time keepers and cold water are provided for.

click to enlarge

Please visit our page on Clubtrials for all Nedbank Running Club MPU - LVCC time trial results and statistics. http://nedbanklvcc.clubtrials.com/trials/results

Whats happening this weekend.

Friday 18 April

Club long run
Time: 06:00
Meeting point: Halls Gateway
Route: HALLS GATEWAY - around stadium - N4 - Brewers - Kaapsehoop Rd - turn at Hermansburg rd - same route back.
Distance:  25km.
** No vehicle, water along route.

Saturday 19 April

Club long run
Time: 05:00
Meeting point: Virgin Active Gym
Route: Gym - WR Rd - right at Volvo - around Mall - up to Makro - Sabie Rd up 5km - back via bypass - N4 - gym.
Distance:  25km.
**Support vehicle available. Minimum of R5 donation for our driver please.

Old Mutual Two Oceans Ultra Marathon
Time: 06:30
Starting point: Outside SA Breweries, Main Road, Newlands
Organisers: Two Oceans Marathon NPC
Distance: 56km
Enquiries
http://www.twooceansmarathon.org.za/
**BEST OF LUCK TO OUR LUCKY RUNNERS THAT WILL BE PARTICIPATING IN THIS AWESOME WORLD CLASS EVENT!

Halls parkrun 

Time: 08:00

Meeting point: Halls Gateway
Route: Out & back on Halls farm

Distance: 5km 

*For more info visit http://www.parkrun.co.za/halls/

Sunday 20 April

Club long run
**CANCELLED

Monday 21 April

Club long run
Time: 06:00
Meeting point: The Grove
Route: GROVE - loop to Sabie RD - Volvo - up to White River Sasol garage - return back to Grove.
Distance:  27km.
**Support vehicle available. Minimum of R5 donation for our driver please.

2014 Comrades Marathon Countdown Pt 3

Rest!

I know, we all speak about mileage and putting in the distance. But rest is just as critical to the training program as is the long run.

With all the increased mileage, our bodies are weakened and might demand some rest in order to recover properly. Being focused on Comrades and trying to put in high mileage, we may fall into the trap of 'over training'.

This term is always bandied around by runners, and we sometimes think it is impossible to over train our bodies. Which is of course true. Our bodies are complex machines, and in order to save itself, it will shut down and stop before you can cause any serious damage to it. So no worry there. The worry of course comes when it does shut down and we lose a few training days. Not cool.

Fortunately, our body offers warning signs before shutting down. Our bodies were clearly not designed by Microsoft! These signs of over training are varied, and here's a list and explanation of what to look out for:

• Over training is the result of working and exerting too hard, to a level more than the body can handle. Training causes the body to break down, and recovery allows the body to rebuild. This constant break down and rebuilding is what makes us stronger as we train. The intelligent body rebuilds to a level higher than it was. However, when the break down exceeds the recovery and build up, and the ability to recover is outpaced by repetitive and continued high intensity training, this leads to decreased performance. 
• Over training leads to a suppressed immune system. Illness, colds and flu that seem impossible to shake off is often the result.
• Extreme weight loss - caused by the body battling to rebuild what we have broken down. Training hard will cause weight loss, but a sudden drop in body weight could be a sign of over doing it. If the body is unable to restore at the same rate of breakdown, you need to replenish more (higher intake, supplements, etc) or reduce the burn.
  
• Tired and fatigued - Taking a nap is at the top of your list of things to do. Your body is demanding rest, and forcing you to give it. Now!
  
• Poor concentration - finding yourself unable to concentrate in the office is a possible sign of over training, or of you hating your day job. Inability to concentrate on your favourite TV series or sports match is a sure sign the body (and mind) are tired and demanding more rest than what you are giving it.
• Restless sleep - as tired as you feel, you find you can't sleep well at night, or wake during the night and can not go back to sleep. This is caused by the body, mind and nervous system being over stimulated and unable to turn off. This can not be fixed with rest, but only with reduced exertion.
  
• Increased heart rate - a resting pulse, measured on waking, is a good indication of fatigue. An increase of 5 beats per minute is a clear indication that the body has not recovered from the previous workout and needs more rest. Of course, this test only works if you don't wake with a noisy alarm clock! If you train with a heart monitor, you might also notice an increased heart rate at your normal training intensity. This should be ringing alarm bells.
• Slow recovery from long or hard training sessions - if you seem to take longer to recover and get back on the road following a tough run, your body has not recovered and is demanding more rest.
• Loss of enthusiasm - Finding yourself going into a state of depression over life in general, and especially about running, is a sure sign that you have over done it.
• Impaired racing times - best measured on the club time trial course, or one of your standard training routes. If your times are getting slower or you find it increasingly difficult to run at the same pace, you need to take a break. Feeling heavy on the training runs, like you have weights tied around your ankles, is a sign you need some rest.
  
• Constant aches and pains - If you're constantly fending off niggles, it could be a sign that you are on the brink of a much bigger injury.
  
• Irritable and grumpy - something a loving spouse would allude to. This is caused by our over stimulation of the sympathetic nervous system through heavy training. The stress caused by heavy training, lack of sleep, nutritional deficits coupled with normal work and family stresses leaving you unable to rest, fully relax and perform at your best. Lack of relaxation, leaving you constantly hyped, leads to grumpiness. Deal with it. Take a break, before your spouse tells you to.
• Lost libido - Tired and fatigued, the rest of the body is unable to perform too. The need to go to bed early to get some rest, followed by an early start to the day with yet another long run will definitely have an impact on a relationship. If the non-running spouse is getting irritable and grumpy too, take note and take a day off from the regular training, and get some other stretches in.

To recover from over training, all you need to do is restore the body's balance between build up and break down. Depending on how far into over training you have progressed, simply reducing the intensity of your workouts (without reducing mileage) may be sufficient. How long it takes to recover, depends on how deep a hole you might have dug. 

Reducing intensity and mileage for a day or two might provide the fix, or it could mean taking a whole week off. Also, watch your diet - you may need to increase carbs, proteins and sugars to feed the body's energy stores during the high intensity training. Hydration is also critical - make sure you drink plenty water. Lastly, try give your body an extra hour sleep at night.


If you are feeling tired, hungry and thirsty then you probably are tired, hungry and thirsty. Give your body what it needs!


Rest and allowing the body to rebuild, is critical to any training program. Make sure you replenish your body through food intake, supplements, and rest during these critical weeks of race build up. You don't want to be standing on the start line on 3rd June feeling tired, grumpy, sore and heavy. You really want to be feeling fresh. The heavy demands of Comrades training will certainly take its toll on your body,  but be careful not to over do it, and make sure you will be fresh on race day.


Happy training!


Cheers,
Andrew



PS - Symptoms of over training and symptoms of sheer laziness are very similar. Don't get confused or use over training as an excuse.

Part 1
Part 2

Whats happening this weekend.

Saturday 12 April

Club long run
Time: 05:00
Meeting point: Belladonna Shopping Centre
Route: Out & back on the Kaapsehoop Road.
Distance:  25km.
**Support vehicle TBC. Minimum of R5 donation for our driver please.

Loskop Ultra & Wild Challenge
Time: 06:00 and 06:30
Starting point: Middelburg Municipal Offices & Loskop Damwal Complex
Organisers: Middelburg Marathon Club
Distance: 50km & 21km
Enquiries
http://www.loskopmarathon.co.za/

White River parkrun 

*Please note that Halls parkrun is cancelled for 12 April due to the SASOL Rally taking place at the Mbombela Stadium and Halls precinct.

Please support White River parkrun!

Time: 08:00

Meeting point: Ingwenyama Conference & Sports Resort

Route: Double lapper within the resort.

Distance: 5km 

*For more info visit http://www.parkrun.co.za/whiteriver/

Time Trial Results - 2014-04-10

Time trials are run on Thursdays at 17h30 from the LVCC club house in Aurora Street. A 5km or 8km route is run through the quiet neighbourhood of Steiltes, Nelspruit. Time keepers and cold water are provided for.

click to enlarge

Please visit our page on Clubtrials for all Nedbank Running Club MPU - LVCC time trial results and statistics.

http://nedbanklvcc.clubtrials.com/trials/results

2014 Comrades Marathon Countdown Pt 2

Comrades is coming...

Yes, just in case it might have slipped your mind, in only 55 days time, you should have a very small medal hanging around your neck.

With some long runs behind us, and all trying to put in some extra mileage during the week, I am sure everyone is feeling tired, and maybe even gatvol for running. Hang in there. The next few weeks are critical. You have to keep going, even though the mornings are a little colder and darker than they have been, and running in the evenings might be chilly too. Don't stress (the term 'don't sweat' wouldn't quite work here) and don't use the weather as an excuse either. There is great gear out there to keep you warm while training for what you really want.

A few pointers when running, especially in the dark:

• Wear reflective vests or reflective clothing
• Wear light coloured clothing (why races hand out black T-shirts is beyond me...)
• Use a head torch if necessary. It makes you more visible to other road users, and may also show up the potholes and cats eyes that you would otherwise fall over.
  
• Don't run with an MP3 player or ipod. Not being able to hear the traffic around you is dangerous. And especially when it is still dark.
• Don't run using a walkman either - it is extremely old fashioned!
• Run on the right hand side of the road, facing on coming traffic. At least you can see if some driver has not seen you.
• Listen out for overtaking vehicles behind you.
• Make the assumption that you are invisible to other road users, and every other road user is an idiot.

Running in the cooler weather is also risky when it comes to muscle strains and the likes. Be careful that you don't start your run too fast. Muscles are tight in cold weather, and going too hard or attacking the hills could easily lead to muscle injury. Use the first few km to warm up, and do your speed work later in your run once you are properly loose. You shouldn't be doing too much racing any more anyway.

Another 2 weeks until we enter the '6 week window' of tapering before race day. I am sure everyone is looking forward to the taper!


Enjoy your running, keep warm, and stay visible.



Cheers,
Andrew

Part 1

Whats happening this weekend.

Saturday 5 April

Club long run
Time: 05:00
Meeting point: Orchards Shopping Centre
Route: Out on new road for 3km then return & do out & back on Old Croc Valley Rd.
Distance:  25km.
**Support vehicle TBC. Minimum of R5 donation for our driver please.

Easter 5km Fun Run
Time: 07:00
Starting point: Ilanga Mall
Organisers: Run/Walk For Life
Distance: 5
Enquiries
Contact: Tracey Cresswell 0726004119 / nelspruit@runwalkforlife.co.za

Halls parkrun

Time: 08:00

Meeting point: Halls Gateway

Route: Halls farm, out and back

Distance: 5km 

*For more info visit http://www.parkrun.co.za/halls/

Time Trial Results - 2014-04-03

Time trials are run on Thursdays at 17h30 from the LVCC club house in Aurora Street. A 5km or 8km route is run through the quiet neighbourhood of Steiltes, Nelspruit. Time keepers and cold water are provided for.

click to enlarge

Please visit our page on Clubtrials for all Nedbank Running Club MPU - LVCC time trial results and statistics.
http://nedbanklvcc.clubtrials.com/trials/results

Running In Circles Newsletter - 2014/04

Chairman's Chat.

1. I want to start this month’s RIC with a huge thank you to all of you who helped us make the Bateleur Memorial Race the success it was. With over 500 runners who took part I believe the hard work paid off. Thank you to Bateleur Estates for making the race possible.

2. Comrades Road show was I am told a great evening – even better than last year. I was sorry to miss it. We were pleased at the effort made by other clubs to attend and two people went away really happy with their new NB shoes.

3. We have had many members clock up some mileage and notable achievements this month. Congratulations to all who took part in races around the country.

4. Kit – our first order is in! You will be advised as to its arrival. Please note order forms were only sent to 2014 members.

5. Membership – there seems to be an issue with several of our 2013 members not joining us officially this year. There may be several reasons for this. Ranging from being unable to complete the electronic format to not being able to pay the fees. All members who have approached me with issues have been accommodated either with assistance or a debit order plan. Should you know of anyone with issues please let us know on lvccrun@gmail.com

6. LVCC gate to Ferreira St. We have found that the current system with several people having keys to the gate is simply not working. This gate is found unlocked time and time again causing security risks for the club. Please note that the padlock will be changed in the next while and therefore new keys will need to be cut. Should the situation not improve we will be forced to lock the gate permanently.

7. We as a club are given the job of hosting the Nedbank Running Clubs catering for after Loskop. We are desperate to have some volunteers come forward to handle this (braaing of wors rolls ready for all the runners). Please let us know. lvccrun@gmail.com

8. We start countdown to Comrades this month. In millage and some traditional events. In all honesty we do not have the capacity on the committee at present to organise all that is usually expected. Thus we would like to ask if any of you would be willing to form a special sub-committee for this year. Duties would include coordinating - Masvetsen challenge, prawn braai, derby, comrades photo, seconding point, comrades breakfast, aches and pains. Please let us know if you would be interested by emailing lvccrun@gmail.com

9. Our monthly social is at TT will be on Thursday the 24th April please diarise this now.

10. As always please take time to stay in touch with what’s happening on the calendar on our blog.

See you on the road!

Steve

Captain's Corner.

April 1st is no time for jokes with only 60 days left till Comrades ! April is BIG MILEAGE MONTH & probably the most important training month with many runs on the calendar, so please take a recent photo of yourself and give it to your family and ask them to hang in there as you hit the road.
The COMRADES LONG CLUB RUN is to be held on Sunday 27th April (Monday 28th is a public holiday so chance to rest) The start and finish is at Riverside Mall outside Mafunyane Water Park.
START: 5H30am
ROUTE: From Mall up to White River – left on Sabie road – left on Brondal road – left on – Nst Sabie road – Left to Makro – right down to Mall, Mafunyane Water Park finsh.

DISTANCE: 50 KM

DRESS CODE: Full club kit you will be wearing at Comrades, this is a dress rehearsal to make sure all your stuff works, carry your gu’s, chews, tabs, magic potion, whatever you intend to use on the big day. The support vehicles are only there to carry the water & coke.

SUPPORT VEHICLES: To make this run a success we need support vehicles, if anyone would like to volunteer their services please let me know, the club will be supplying water & coke so bakkies would be the preferred choice, drivers & bakkies please come forward & let me know on paul@fnorman.co.za or talk to me on the runs.

AFTER RUN SOCIAL: The club has made a group booking at MAFUNYANE WATER PARK for the runners & their families to relax, swim & have a social after the run. Your families may arrive there earlier and meet you there. PLEASE NOTE THAT ALL ENTRY FEE’S ARE FOR YOUR OWN ACCOUNT, you & your family will still get the discounted rate of the group booking R60.00 per adult & R45.00 per child under 12 years (some sort of club identification will be issued to runners & family members before the time). Everyone has to abide by all the rules of the water park, please visit their website www.mafunyane.co.za for details of what you may & may not do or take into the park. Please note that everyone enters Mafunyane Water Park at their own risk and Nedbank LVCC Running Club is not liable for anyones loss, damage, injury, restitution, reinbursement or wellbeing. So please make your plans & join us for a fun filled day, both on the road & after at the social.

Farewell to Julius Mashaphu. 

At the Club run on Friday 21st March Linda invited us to Julius’ farewell later that day. Thanks to Linda & Moses a great farewell party was had, supplying great snack platters & a stocked cooler box. Stories were shared of how people met Julius along the road of running and how friendships were born through running. Julius is moving to Polokwane but promises to stay a LVCC member. Julius was presented with some really special gifts from framed photos to a Comrades coffee table book with his photos in. What I witnessed there is what our club is meant to be about, each other & the bond we have as club mates & runners. Julius you will be missed but we look forward to catching up to you at the races.

GENERAL: Please remember to start wearing bright clothing, headlamps & reflective gear on the morning runs & time trial. Vehicles cannot see us when it gets darker & we don’t want anyone getting hurt in an accident.

Enjoy APRIL and remember “hills are our friends”

Paul

eDumbe Race Report.

I challenged a promising young athlete on twitter to beat the Halls parkun course record after witnessing his speed at our Van Wettens Nite Race. He accepted the challenge and crushed the record. We now have the fastest parkrun course record in the country at 14:58..

That man is Folavio Sehohle. Now that I know him a bit better I can vouch for him as an honest, hardworking, humble and very determined man with big goals.
The times and results so far also show that his lifetime goals aren’t too big either - 800m - 01:45:24, 1500m - 03:33:00, 42km - 02h06m00s. He is now a Nedbank LVCC runner, the club has given him an ASA number and he will be getting a pair of shoes and new kit shortly. However a lot of athletes like him battle with travelling costs and nutritional supplements.
He asked me last week if the club can help him to get to a race in eDumbe. He said that he only needed R600 to get there and that there would be big prize money.
I asked him on Saturday morning why William (another strong 10km runner) wasn’t going and he said that they felt that they would be asking for too much.
I was quite surprised when I heard how he planned to get there and how he would be spending the night before the race. I now feel like such a pampered sissy. 

Here is his race report:

29 of March 2014 I ask Funds from the Club it was for traveling to Edumbe Paulpetersburg (KZN). Where I had to participate in 10km,the club manage to help with traveling cost and they gave me R600. and that was covering for traveling only and with lifts(hiking) entries fee,accommodation,and food I have to hustle for it,but that didn't stop me from achieving what I came for and I had a race plan that I'm going to run hard no matter what circumstances I face I was ready and fit ( that's what we call it Mental fitness) I and a good friend of mine Abednico we had to use lifts which is (hiking) to get ourself at Paulpetersburg. But everything was fine with us and when we got the we didn't have place to sleep we had to ask race organizers to help with that and they took us to a local school which and we slept in classes and it was so Cold and we have no electricity and also the is no food coz in that place its in the middle of the bush,but that's still didn't distract me to race good because I told myself I can travel this far for fun. We went to sleep and freezing,I and Good friend of mine Mr dupper we had a nice Chat and sent him most of pictures of where i slept before the race and It was just fun for both of us we laugh about it, following morning went for lite Jog like 30min and it was 6Am,my body was responding well and the race started 7:30,when that time came I went straight and run with the guys with all these top nedbank,transnet,Mr price, athletes. I didn't have fear just went and ran according my ability and got a pb of 29:23 on IAAF and ASA management Course,and finish 2nd and winning time was 29:18:-) Proudly Nedbank athlete!!! 

There is still More to Come, Go hard or Go home.

Folavio Sehohle

April Training & Event Schedule.

Please click HERE to download.

Nedbank LVCC Running Club Mpumalanga

0796917196 / lvccrun@gmail.com

Fax: 0865659058

http://nedbank-lvccrunning.blogspot.com/

Nedbank LVCC runner conquers Mt. Kilimanjaro.

Congratulations to Eulalie Joubert who recently climbed to the highest point in Africa, Mt. Kilimanjaro.

Ten interesting facts about Mt. Kilimanjaro:

Rising majestically above the African plains, the 20,000-foot Mt. Kilimanjaro has beckoned to climbers since the first recorded summit in 1889. Here are 10 interesting facts to help inspire your own future summit: 

10. Mount Kilimanjaro is the tallest mountain on the African continent and the highest free-standing mountain in the world.

9. Kilimanjaro has three volcanic cones, Mawenzi, Shira and Kibo. Mawenzi and Shira are extinct but Kibo, the highest peak, is dormant and could erupt again. The most recent activity was about 200 years ago; the last major eruption was 360,000 years ago.

8. Nearly every climber who has summitted Uhuru Peak, the highest summit on Kibo’s crater rim, has recorded his or her thoughts about the accomplishment in a book stored in a wooden box at the top.

7. The oldest person ever to summit Mt. Kilimanjaro was 87-year-old Frenchman Valtee Daniel.

6. Almost every kind of ecological system is found on the mountain: cultivated land, rain forest, heath, moorland, alpine desert and an arctic summit.

5. The fasted verified ascent of Mt. Kilimanjaro occurred in 2001 when Italian Bruno Brunod summitted Uhuru Peak in 5 hours 38 minutes 40 seconds. The fastest roundtrip was accomplished in 2004, when local guide Simon Mtuy went up and down the mountain in 8:27.

4. The mountain’s snow caps are diminishing, having lost more than 80 percent of their mass since 1912. In fact, they may be completely ice free within the next 20 years, according to scientists.

3. Shamsa Mwangunga, National Resources and Tourism minister of Tanzania, announced in 2008 that 4.8 million indigenous trees will be planted around the base of the mountain, helping prevent soil erosion and protect water sources.

2. South African Bernard Goosen twice scaled Mt. Kilimanjaro in a wheelchair. His first summit, in 2003, took nine days; his second, four years later, took only six. Born with cerebral palsy, Goosen used a modified wheelchair, mostly without assistance, to climb the mountain.

1. Approximately 25,000 people attempt to summit Mt. Kilimanjaro annually. Approximately two-thirds are successful. Altitude-related problems is the most common reason climbers turn back.

Source: http://worldwildlife.org

Day 1

4 days before summit

Day 3 Baranco Wall

Baranco Wall

2 days before summit

1 day before summit

Summit Stella Point

Summit UHURU Peak

Summit Day

Summit Day

Kilimanjaro 42km