Dear Ovies, fellow runners and friends
March is an important month for our club as we will be hosting our third club race on the 18th! I hope you are all as excited as we are and looking forward to helping on the day!
The race committee is urgently looking for people to assist as marshals on race day. PLEASE call Willie our race director and add your name to the list of helpers. Willie’s number is 081 347 5353.
The annual programme can be found on the Calendar page on this website and will be updated when necessary so please check back to the programme every now and again.
Please note that the Comrades House will not be booked this year due to a lack of interest.
Look out for the following upcoming webinars by the official Comrades coach, Lindsey Parry.
Monday, 27 March, 08:00 to 09:00 pm
Monday, 24 April, 08:00 to 09:00 pm
Monday 15 May, 08:00 to 09:00 pm
For a training programme you can go to: www.joomag.com/magazine/comrades-supplement-comrades-training-and-info-guide-2017
ACE RACE RESULTS
|149||R VAN STADEN||50||M||1:49:12|
|299||E VAN VUUREN||34||M||2:00:08|
|621||J VAN WYK||30||M||2:17:20|
|778||V VAN STADEN||44||F||2:26:00|
|309||W VAN DUYKER||37||M||1:01:17|
|329||L VAN DEN BERG||42||F||1:01:42|
|393||M VAN DER WESTHUIZEN||58||F||1:04:01|
|490||K V BURICK||31||F||1:07:41|
|765||H VD WESTHUIZEN||61||M||1:16:41|
|949||P VAN ASWEGEN||75||M||1:23:14|
|250||R VAN STADEN||50||M||02:53:04|
|832||L VAN DEN BERG||42||F||03:28:25|
|942||V VAN STADEN||44||F||03:35:33|
|943||JACO VAN WYK||30||M||03:35:34|
|1308||A VAN ASWEGEN||73||M||04:10:35|
|365||M VD WESTHUIZEN||58||F||01:04:51|
Please go to the Home page of this website for details on how to become a member of the Overkruin Atletiekklub.
BIRTHDAYS IN MARCH
Happy birthday to the following members:
1 March: Elza Diedericks
10 March: Anderson Mhnanga
15 March: Marius Murray
18 March: Benjamin v Staden
20 March: Marietjie vd Westhuizen
21 March: Johann Hoffmann
29 March: Johan Kirsten
31 March: Hendrik Smith
You are invited to join us this evening (1 March) for our monthly get together after time trial. Bring your family and enjoy the evening with your running friends. PVM will have a promotion so don’t miss out!
Members as well as visiting members are welcome to meet on Wednesdays at 17:30 at the Club for a 5km or 8km time trial.
LEAGUE AND OTHER RACES
Details of all races are provided in the Annual Programme which is available on our website on the Calendar page. However, you can also click on the following links to obtain full up-to-date details of upcoming races:
Please check out the News and Info page which contains information on race packages and other important information for Comrades, Two Oceans and Loskop.
We say a big thank you to Stein and Asics for our new club gazebo. Also a big thank you to Marius who went out of his way to come up with a brand new design. Much appreciated Marius! Baie dankie Grootmarius.
DUTY ROSTER FOR TIME TRIALS AND RACES
You are kindly reminded to check the Annual Programme for the slots allocated to you.
TIME TRIAL ROUTES
Some of you may have noticed the new markings on the lampposts to mark the 5 km and 8 km routes. Marius thank you for taking the time to mark the routes for us! The route starts with the triangular arrows to the point where the 5km turns off. From this point the 8km route continues with the fork tail arrows.
KNOW YOUR SPORT!
In this section we aim to share with you interesting articles and news on what is happening in this sport around the world. Of course you have to take from it what works for you!
Johan Kirsten shared this with me for the Newsletter:
This month I share with you information on the interval (run-walk-run) method of running as developed over the years by Jeff Galloway, an American Olympian.
Jeff has trained more than 200 000 runners using the interval running method. In short, here is some information from his website that may be of interest to you:
Principles behind Run Walk Run:
- Continuous use of a muscle will result in quicker fatigue
- The longer the run segment, the more fatigue
- Run Walk Run is a form of interval training
- Conservation of resources
- Quicker recovery
- Less stress on the “weak links”
- Ability to enjoy endorphins
- Reduce core body temperature
The benefits of interval running
- A smart way to run – by giving you cognitive control over each workout.
- Allows you to carry on all of your life activities – even after long runs
- Motivates beginners to get off of the couch and run
- Bestows running joy to non-stop runners who had given up
- Helps improve finish times in all races
- Gives all runners control over fatigue
- Delivers all of the running enhancements without exhaustion or pain
Why do some runners have trouble taking walk breaks?
Research has shown that the lessons in the early school years are powerfully embedded in the subconscious brain. While it is natural to feel anxious and then receive negative hormones when we depart from these hard-wired patterns, conscious actions can re-train this ancient brain. The cognitive focus on specific run segments/ set amount of walks can hard-wire new patterns into the reflex brain. This gives you control over your attitude as you feel the positive results from using strategic walk breaks. Through the use of mantras and systematic actions, you empower the conscious brain to take control. This frontal lobe component can over-ride the sub-conscious brain and retrain it to accept and embrace Run Walk Run.
- Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
- Give you control over the way you feel during and after
- Erase fatigue
- Push back your wall of exhaustion or soreness
- Allow for endorphins to collect during each walk break
- Break up the distance into manageable units
- Speed recovery
- Reduce the chance of aches, pains and injury
- Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
- Activate the frontal lobe – maintaining your control over attitude and motivation
– See more at: http://www.jeffgalloway.com/training/run-walk/