Time trial results - 2013-03-14

NAME	TIME	DIST
Sven Musica	19,53	5
Adriaan du Plessis	20,24	5
Steve Brisley	21,09	5
Andrew Dollenberg	22,05	5
Colin Bekker	22,56	5,0
December Mashaba	22,56	5
Jo Rademeyer	23,2	5
Joe Classen	25,39	5
Louma Van Rooyen	26,1	5
Monique Stidworthy	26,24	5
Mandla Nxmalo	26,34	5
Hilton van Heerden	27,5	5
Siyabonga Mdletshe	28,12	5
Jeanne van Heerden	28,28	5
Kego Nxumalo	28,55	5
Justyna Porter	29,2	5
Cindy Brooks	29,35	5
Johan	29,38	5
Matt Greeff	29,38	5
Mark Prior	29,38	5
Coral Niemand	31,2	5
Sandy Mclagan	31,2	5
Annetjie	34,12	5
Terrence Mavimbela	34,22	5
Leandi van Heerden	34,42	5
Wesley Tecklenburg	36,21	8
Anette Barnard	38,41	5
Beth Bloch	38,41	5
Hugo Coetzee	39,55	7
Anthea	attend
Euan Ormiston	attend
Helen Clarke	attend

Bateleur Estate Memorial Run from a participant's point of view

Race Report - Bateleur Estate Memorial Run 2013

We were slightly overwhelmed by local running enthusiasts on Saturday and our numbers boosted to 454 runners this year. A record attendance, for this event.  Everyone was rewarded with a spectacular Lowveld sunrise.

The course this year had been revised from previous years to a double loop (with a second loop mamba surprise) for the half marathon and a single loop for the 10km. From feedback received it was a very well received and complemented.

The nature of the route demands many marshals and club members to assist where possible. Much assistance is needed and those who worked were really tested to the limit!  I would like to take this opportunity to sincerely thank ALL of those of you who did help. From our development team who really work for their right to be members, to our once again team of executive marshals, to the admin team handling overwhelming entries and keeping the results flowing at the end. Special mention to Barbara Hare, Mirandi, Fanie and to a still recovering Nadine with her special results project.  Mark, Euan, Moses – thanks for your efforts too.

To John Wilcox for MCing, BUCO for lucky draw prizes, Lauren at coke, Jakkie, Louise and the  entire team of management at Bateleur this race would not have been possible without you and we look forward to discussing 2014 – bigger better and with exciting prospects.

Words and images: Helen Clarke

Race Report - Old Mutual Om Die Dam Ultra

What a great sport we have chosen to do, another excuse to get away for the weekend and get some great training and complete another Ultra Marathon, an accomplishment many of us take for granted, but in reality no matter what time you finish in it is an accomplishment to be proud of, so well done to all who conquered OM DIE DAM 2013 .

After an awesome lighting storm we witnessed while having supper on Friday evening, we wondered what weather was in store for us on Saturday. We woke to a nice cool overcast morning with lightning in the distance and the threat of rain, ( of course it was going to rain as I for once put lots of sunblock on ! ) Meeting fellow club mates at the start of a race is always a special part of the race. Elsa, Vanessa, Riaan, Lala, Ntokosa, Gladys & I ( Paul ) were all preparing for the 50km while Marie-Louise & Wimpie looked much more relaxed as they prepared for the 21km.

The gun went & we were off, besides Comrades I have never seen so many runners at a race before, the first 8km was quite slow as there were so many runners and you couldn’t get past them, slowly the runners thinned out and we could get our pace going. Elsa & I became the pace setters for the sub 5 Hour Bus, not wanting to run in the pack we kept just in front of the “Bus driver” and eventually he kept chatting to us about the pace and how we must keep it steady. That was fun while it lasted and we kept either in or in front of the bus up until the famous Saartjiesnek, then Elsa, Vanessa & I showed the others we came from Nelspruit where we train with hills and we cruised up Saartjiesnek at a great pace and left the bus behind. On the way to the finish we overtook a second Sub 5 hour bus and we finished strong. Elsa, Vanessa, Lala & I all getting in under 5 Hours.

Riaan is also a special case ( more like mental to me ) been extremely busy at work he has been travelling the world and hadn’t run for two to three weeks, then he pitches up at the start of the 50km and says he is aiming for a gentle 5h30, he finished in a comfy 5h28. Well done Riaan, one day I hope to be as experienced as you.

Well done to all who ran and kept the Nedbank LVCC flag flying.

To make the most of the weekend away, after the race I did the tourist thing and went up the cable car to the top of Magaliesberg and had awesome views of the dam and country side.

If I don’t see you through the window, I will see you on the road. 

Cheers,

Paul

Front: Paul
Back: Hartbeespoort Dam

Venessa, Elsa, Lala & Paul

Hartbeespoort Dam

Words & images: Paul Norman

CC Comrades Corner - Andrew Dollenberg

There are so many thoughts, ideas, opinions and scientific studies on what one should be doing as part of the Comrades training build up. The internet is full of training programs and personal opinions. Unfortunately, some 15,000 individuals will line up on 2 June to run the greatest ultra-marathon. So 15,000 individuals, each with their own body composition, eating according to their own diet plans, working their own jobs and leading their own personal lives all have only one thing in common - to finish the same race (though each in their own personal time goal). So no specific training program can possibly cater for these 15,000 individuals, and nobody can claim that their program is better than the next one.

Each individual athlete's body will respond differently to training and diet. So any training program you see should only be used as a guide. You will probably find it beneficial to identify a few different training programs, and adapt them all to suit your own lifestyle, time schedule and of course gut feel.

Every expert and experienced runner will give you their opinions, which will all differ. But everyone will agree on the following points which are critical to every Comrades runner's preparation for the big day:

• Consistency is key. Training towards an ultra distance takes weeks of consistent, dedicated training. It is not something you can prepare for overnight, like cramming for a matric exam.
  
• Commitment. Committing to the race is making commitment to the training to get you there. This means getting up early on cold, dark, winter mornings because you've gotta do what you gotta do.
  
• Long, slow distance (LSD). You have to train what you want to race. Comrades is a full day event. Train with that in mind. Train for that event.
• Speed. Although Comrades requires you to run slowly for a long time, don't write off the need for speed. It is easy to get stuck in a rut of slow plodding. But all too quickly, this can become your standard (and best) running pace. Push the limits on short runs (like weekly time trials) and keep sharp.
• Stretching is critical. Distance runners never stretch. As you add up the miles, your muscles will shorten causing tightness and often leading to strains, compensation injuries and cramping. Stretch often, especially the hamstring, quads and calf muscles.
• Rest and recovery. Rest days are not lazy days. They are a critical part of the program. Without them, you will not benefit from the next training run. If you feel you need an extra day off, take it.
  
• Avoid illness. Especially as you increase mileage, your body will weaken as it gets stronger. This often leads to colds and flu. Make sure you eat well, and take some supplements if necessary. Multi-vitamins and a healthy diet are essential to avoiding the use of your medical aid.
  
• Avoid injury. Don't overdo your training sessions, and be careful on the hills. The most common injuries leading up to Comrades are hamstring and calf strains. These are often caused by pushing too hard on hills, and not stretching (see above...). Also be careful in cold weather, as we head into winter, as cold muscles don't like to be pushed too hard.
• Keep the goal in mind. Live, eat, sleep, dream what you want to achieve and you will certainly accomplish it.
• Enjoy what you are doing. This is probably the most important point of all.
  

Take care out there!

Regards,
Andrew