{"id":503,"date":"2017-03-01T08:48:11","date_gmt":"2017-03-01T08:48:11","guid":{"rendered":"http:\/\/overkruinatletiekklub.co.za\/wordpress\/?p=503"},"modified":"2017-03-01T09:19:53","modified_gmt":"2017-03-01T09:19:53","slug":"march-2017","status":"publish","type":"post","link":"http:\/\/overkruinatletiekklub.co.za\/wordpress\/march-2017\/","title":{"rendered":"NEWSLETTER MARCH 2017"},"content":{"rendered":"

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\"Blog-Heading_March\"<\/a><\/h4>\n

Dear Ovies, fellow runners and friends<\/h4>\n

March is an important month for our club as we will be hosting our third club race on the 18th! \u00a0I hope you are all as excited as we are and looking forward to helping on the day!<\/p>\n

RACE DAY<\/strong><\/p>\n

The race committee is urgently looking for people to assist as marshals on race day. \u00a0PLEASE call Willie our race director and add your name to the list of helpers. \u00a0Willie’s number is 081 347 5353.<\/p>\n

ANNUAL PROGRAMME<\/strong><\/p>\n

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.<\/p>\n

COMRADES\u00a0<\/strong><\/p>\n

Please note that the Comrades House will not be booked this year due to a lack of interest.<\/p>\n

Look out for the following upcoming webinars by the official Comrades coach, Lindsey Parry.<\/p>\n

Monday, 27 March, 08:00 to 09:00 pm<\/p>\n

Monday, 24 April, 08:00 to 09:00 pm<\/p>\n

Monday 15 May, 08:00 to 09:00 pm<\/p>\n

For a training programme you can go to: www.joomag.com\/magazine\/comrades-supplement-comrades-training-and-info-guide-2017<\/a><\/p>\n

ACE RACE RESULTS<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
POS<\/strong><\/td>\nNAME<\/strong><\/td>\nAGE<\/strong><\/td>\nGENDER<\/strong><\/td>\nTIME<\/strong><\/td>\n<\/tr>\n
93<\/td>\nH SCHOEMAN<\/td>\n42<\/td>\nM<\/td>\n1:43:29<\/td>\n<\/tr>\n
149<\/td>\nR VAN STADEN<\/td>\n50<\/td>\nM<\/td>\n1:49:12<\/td>\n<\/tr>\n
299<\/td>\nE VAN VUUREN<\/td>\n34<\/td>\nM<\/td>\n2:00:08<\/td>\n<\/tr>\n
449<\/td>\nL ZIETSMAN<\/td>\n40<\/td>\nF<\/td>\n2:07:47<\/td>\n<\/tr>\n
482<\/td>\nF NAUDE<\/td>\n58<\/td>\nM<\/td>\n2:09:21<\/td>\n<\/tr>\n
621<\/td>\nJ VAN WYK<\/td>\n30<\/td>\nM<\/td>\n2:17:20<\/td>\n<\/tr>\n
720<\/td>\nM VERMAAK<\/td>\n53<\/td>\nM<\/td>\n2:22:30<\/td>\n<\/tr>\n
778<\/td>\nV VAN STADEN<\/td>\n44<\/td>\nF<\/td>\n2:26:00<\/td>\n<\/tr>\n
833<\/td>\nN KNOESEN<\/td>\n34<\/td>\nF<\/td>\n2:29:04<\/td>\n<\/tr>\n
834<\/td>\nR HERBST<\/td>\n54<\/td>\nF<\/td>\n2:29:05<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

10km run:<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
POS<\/strong><\/td>\n\u00a0NAME<\/strong><\/td>\nAGE<\/strong><\/td>\nGENDER<\/strong><\/td>\nTIME<\/strong><\/td>\n<\/tr>\n
95<\/td>\nT VORSTER<\/td>\n37<\/td>\nM<\/td>\n0:48:29<\/td>\n<\/tr>\n
107<\/td>\nS MARAIS<\/td>\n30<\/td>\nF<\/td>\n0:50:17<\/td>\n<\/tr>\n
122<\/td>\nL MARAIS<\/td>\n30<\/td>\nM<\/td>\n0:50:56<\/td>\n<\/tr>\n
175<\/td>\nL ZIETSMAN<\/td>\n40<\/td>\nM<\/td>\n0:54:53<\/td>\n<\/tr>\n
277<\/td>\nJ KIRSTEN<\/td>\n43<\/td>\nM<\/td>\n1:00:00<\/td>\n<\/tr>\n
292<\/td>\nG NEUPER<\/td>\n53<\/td>\nM<\/td>\n1:00:42<\/td>\n<\/tr>\n
309<\/td>\nW VAN DUYKER<\/td>\n37<\/td>\nM<\/td>\n1:01:17<\/td>\n<\/tr>\n
329<\/td>\nL VAN DEN BERG<\/td>\n42<\/td>\nF<\/td>\n1:01:42<\/td>\n<\/tr>\n
339<\/td>\nC PRINSLOO<\/td>\n60<\/td>\nM<\/td>\n1:01:58<\/td>\n<\/tr>\n
393<\/td>\nM VAN DER WESTHUIZEN<\/td>\n58<\/td>\nF<\/td>\n1:04:01<\/td>\n<\/tr>\n
446<\/td>\nJ NEUPER<\/td>\n54<\/td>\nF<\/td>\n1:06:09<\/td>\n<\/tr>\n
490<\/td>\nK V BURICK<\/td>\n31<\/td>\nF<\/td>\n1:07:41<\/td>\n<\/tr>\n
652<\/td>\nJ PRINSLOO<\/td>\n57<\/td>\nF<\/td>\n1:13:33<\/td>\n<\/tr>\n
754<\/td>\nE DIEDERICKS<\/td>\n58<\/td>\nM<\/td>\n1:16:23<\/td>\n<\/tr>\n
765<\/td>\nH VD WESTHUIZEN<\/td>\n61<\/td>\nM<\/td>\n1:16:41<\/td>\n<\/tr>\n
949<\/td>\nP VAN ASWEGEN<\/td>\n75<\/td>\nM<\/td>\n1:23:14<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

10km walk:<\/strong><\/p>\n\n\n\n\n
POS<\/strong><\/td>\nNAME<\/strong><\/td>\nAGE<\/strong><\/td>\nGENDER<\/strong><\/td>\nTIME<\/strong><\/td>\n<\/tr>\n
60<\/td>\nA BESTER<\/td>\n50<\/td>\nF<\/td>\n1:31:08<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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BRONKIES RESULTS<\/strong><\/p>\n

32km run:<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
POS<\/strong><\/td>\nNAME<\/strong><\/td>\nAGE<\/strong><\/td>\nGENDER<\/strong><\/td>\nTIME<\/strong><\/td>\n<\/tr>\n
250<\/td>\nR VAN STADEN<\/td>\n50<\/td>\nM<\/td>\n02:53:04<\/td>\n<\/tr>\n
337<\/td>\nW ENGELBRECHT<\/td>\n42<\/td>\nM<\/td>\n02:57:30<\/td>\n<\/tr>\n
737<\/td>\nJ TRUTER<\/td>\n41<\/td>\nM<\/td>\n03:23:06<\/td>\n<\/tr>\n
832<\/td>\nL VAN DEN BERG<\/td>\n42<\/td>\nF<\/td>\n03:28:25<\/td>\n<\/tr>\n
927<\/td>\nD PELSER<\/td>\n32<\/td>\nM<\/td>\n03:34:11<\/td>\n<\/tr>\n
942<\/td>\nV VAN STADEN<\/td>\n44<\/td>\nF<\/td>\n03:35:33<\/td>\n<\/tr>\n
943<\/td>\nJACO VAN WYK<\/td>\n30<\/td>\nM<\/td>\n03:35:34<\/td>\n<\/tr>\n
1030<\/td>\nS MARTINS<\/td>\n33<\/td>\nM<\/td>\n03:41:57<\/td>\n<\/tr>\n
1196<\/td>\nJ KIRSTEN<\/td>\n43<\/td>\nM<\/td>\n03:55:24<\/td>\n<\/tr>\n
1269<\/td>\nR HERBST<\/td>\n54<\/td>\nF<\/td>\n04:05:11<\/td>\n<\/tr>\n
1308<\/td>\nA VAN ASWEGEN<\/td>\n73<\/td>\nM<\/td>\n04:10:35<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

10km run:<\/strong><\/p>\n\n\n\n\n\n\n
POS<\/strong><\/td>\nNAME<\/strong><\/td>\nAGE<\/strong><\/td>\nGENDER<\/strong><\/td>\nTIME<\/strong><\/td>\n<\/tr>\n
365<\/td>\nM VD WESTHUIZEN<\/td>\n58<\/td>\nF<\/td>\n01:04:51<\/td>\n<\/tr>\n
379<\/td>\nE DIEDERICKS<\/td>\n58<\/td>\nF<\/td>\n01:05:31<\/td>\n<\/tr>\n
121<\/td>\nL ZIETSMAN<\/td>\n41<\/td>\nM<\/td>\n00:51:01<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

MEMBERSHIP<\/strong><\/p>\n

Please go to the Home page of this website for details on how to become a member of the Overkruin Atletiekklub.<\/p>\n

BIRTHDAYS IN MARCH<\/strong><\/p>\n

\"Happy_birthday\"Happy birthday to the following members:<\/p>\n

1 March: \u00a0Elza Diedericks<\/p>\n

10 March: Anderson Mhnanga<\/p>\n

15 March: \u00a0Marius Murray<\/p>\n

18 March: \u00a0Benjamin v Staden<\/p>\n

20 March: \u00a0Marietjie vd Westhuizen<\/p>\n

21 March: \u00a0Johann Hoffmann<\/p>\n

29 March: \u00a0Johan Kirsten<\/p>\n

31 March: \u00a0Hendrik Smith<\/p>\n

CLUB BRAAI<\/strong><\/p>\n

You are invited to join us this evening (1 March) for our monthly get together after time trial. \u00a0Bring your family and enjoy the evening with your running friends. \u00a0PVM will have a promotion so don’t miss out!<\/p>\n

TIME TRIALS<\/strong><\/p>\n

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.<\/p>\n

LEAGUE AND OTHER RACES<\/strong><\/p>\n

Details of all races are provided in the Annual Programme which is available on our website on the Calendar page. \u00a0However, you can also click on the following links to obtain full up-to-date details of upcoming races:<\/p>\n

www.entrytime.com<\/a><\/p>\n

RACE PACKAGES\u00a0<\/strong><\/p>\n

Please check out the News and Info page which contains information on race packages and other important information for Comrades, Two Oceans and Loskop.<\/p>\n

CLUB GAZEBO<\/strong><\/p>\n

\"IMG-20170210-WA0003\"<\/a><\/p>\n

We say a big thank you to Stein and Asics for our new club gazebo. \u00a0Also a big thank you to Marius who went out of his way to come up with a brand new design. \u00a0Much appreciated Marius! \u00a0Baie dankie Grootmarius.<\/p>\n

DUTY ROSTER FOR TIME TRIALS AND RACES<\/strong><\/p>\n

You are kindly reminded to check the Annual Programme for the slots allocated to you.<\/p>\n

TIME TRIAL ROUTES<\/strong><\/p>\n

Some of you may have noticed the new markings on the lampposts to mark the 5 km and 8 km routes. \u00a0Marius thank you for taking the time to mark the routes for us! \u00a0The route starts with the triangular arrows to the point where the 5km turns off. \u00a0From this point the 8km route continues with the fork tail arrows.<\/p>\n

\"IMG-20170214-WA0005\"<\/a><\/p>\n

KNOW YOUR SPORT!<\/strong><\/p>\n

In this section we aim to share with you interesting articles and news on what is happening in this sport around the world. \u00a0Of course you have to take from it what works for you!<\/p>\n

 <\/p>\n

Johan Kirsten shared this with me for the Newsletter:<\/p>\n

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 <\/p>\n

 <\/p>\n

\"fitness-equipment2017\"JEANNE’S WORKOUT \u00a0<\/strong><\/p>\n

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.<\/p>\n

Jeff has trained more than 200 000 runners using the interval running method. \u00a0In short, here is some information from his website that may be of interest to you:<\/p>\n

Principles behind Run Walk Run:<\/strong><\/p>\n