All posts by overkruinak

NEWSLETTER OCTOBER 2017

 

Dear Ovies, fellow runners and friends

Thank you to those of you who attended our very successful spring braai.  Also a big thank you to those who helped with the arrangements.  Our club depends on members like you!

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MONTHLY CLUB BRAAI

Our October club braai will be held on 4 October.   We will provide the coals.   Hoping to see you all there!

PROVISIONAL FIXTURES FOR 2018

AGN is in the process of finalising the fixtures for 2018.  Go to Fixtures – Calendar 2018 on our website for the latest but bear in mind that some details may still change.

OVIES RACE 2018  IMPORTANT DATE!!!

We will host our fourth race on 17 March 2018.  Please diarise this date for next year.  Further details to follow!

CROSS COUNTRY SA CHAMPIONSHIP IN POTCHEFSTROOM ON 9 SEPTEMBER

Congratulations to Assie van Aswegen who finished the 6km race in 39:03 and Piet van Aswegen who finished the 4km race in 32:07.

CLUB HOUSE

The good news is that the Education Department has given us the go-ahead for the building of our club house!  Johan is currently working on setting up a date for a site meeting.  We will keep you posted.

Here is a draft of the plans for the new club house:

Proposed new club house

TIME TRIALS

Please make yourself available for timekeeping as we have many gaps in our duty list.

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:

www.entrytime.com

The next league race is the SABS Jacaranda City Challenge on the 14th October.  Let’s make an effort to be there.

BIRTHDAYS

Congratulations to the members who celebrate their birthdays in October!

Morne van Zyl:  1 October

Willie Engelbrecht:  4 October

Stephanie Marais:  22 October

Bonni Van Tonder:  26 October

Vicky van Staden:  26 October

Sandi Van Duyker:  29 October

OUR CLUB TURNS 20 IN 2018

Our club will be 20 years old in 2018.  Please provide us with interesting photos that you may have and if you have an interesting story or two, please send it to us.  Ex-members who have moved away but still receive the Newsletter, please let us hear for you.

Happy running!

Jeanne

NEWSLETTER SEPTEMBER 2017

Dear Ovies, fellow runners and friends

Spring is in the air and we are looking forward to an exciting summer running season.

This Newsletter contains important information re safety on the road, ASA rules and our race next year.

MONTHLY CLUB BRAAI

Our regular monthly club braai will continue from September with the  September braai on the 6th.   We will provide the fire and PVM will join us for the evening so please bring your family and friends for an evening of fun.

PROVISIONAL FIXTURES FOR 2018

AGN is in the process of finalising the fixtures for 2018.  Go to Fixtures – Calendar 2018 on our website for the latest but bear in mind that some details may still change.

OVIES RACE 2018  IMPORTANT DATE!!!

We will host our fourth race on 17 March 2018.  Please diarise this date for next year.  Further details to follow!

CLUB HOUSE

Ongoing.  Johan has been working tirelessly to overcome a few obstacles in the process.  We are currently looking at the budget for building the club house and related expenses as well as the contract with the school.

Here is a draft of the plans for the new club house:

Proposed new club house

TIME TRIALS

Please make yourself available for timekeeping as we have many gaps in our duty list.

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:

www.entrytime.com

PLEASE NOTE:

The City 2 City Marathon, due to take place on 24 September 2017, has been cancelled.

CROSS COUNTRY

Congratulations to the following club members who were selected to represent Atheletics Gauteng North at the SA Championships on the 9th September!

Hendrik Smith

Assie van Aswegen

Piet van Aswegen

Maurice van Wyk.

KNOW THE RULES OF YOUR SPORT

Earphones

Club members are once again reminded that no earphones are allowed during a race.

Swopping or giving away of entries

Please note that this is strictly against the rules to give away or swop race numbers that were issued to you specifically and that runners may be sanctioned if found guilty.  It has unfortunately been brought to the attention of the management committee that a few members of our club have recently transgressed in this regard.

Visibility of sponsor on numbers

It is important that members put their race numbers correctly on their running vests.  The top part with the name of the sponsor must be left open so that the name of the sponsor is visible.  At a recent race some runners who did not comply with this requirement were taken off the road soon after the start of the race.  Please save yourself the disappointment by making sure that your race number does not cover the top part of your ASA licence so that the name of the sponsor is visible.

Running non-sanctioned races

Last but also very important:  please note that unsanctioned races should not be run with an ASA number or in the colours of an ASA affiliated club.  Remember to check the information on race flyers and on the web to make sure that a particular race is indeed an ASA approved race.  The insurance that comes with ASA membership will not cover injuries sustained during non-ASA approved races.  The race result will also not be credited for the purposes of any ASA prize or competition and/or any ASA affiliated club competition/prize.

TSHWANE RUNNING SHOP

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The Tshwane Running Shop is located on the corner of Vinko and Sefako Makgatho streets.  Gideon stocks a variety of running shoes and you can get entries at the shop.  Their contact details are on the photo above.

SAFETY ON THE ROAD

Safety on the road has once again been highlighted with the number of recent deaths of runners.  The Modern Athlete of August 2017 highlights the following to improve your visibility and safety when you train:

“1. Always run facing oncoming traffic, so that you can see approaching vehicles.

2.  Avoid running with music, or wear just one earpiece and lsiten at low volume, so that you can hear approaching vehicles.

3.  Wear bright colours, reflective gear or flashing lights when running in low-light conditions.  In fact, wear all three!

4.  Signal your intentions to change direction or cross a road, much like cyclists use hand signals to notify other road users of their intentions.

5.  Try to avoid running on roads that do not have a pavement or shoulder area, which force you to run in the road.

6.  When running around a blind corner or rise, assume that a car could be coming and rather be safe by taking the long way round. Better yet, avoid running on roads with these features.

7.  Try to make eye contact with drivers, so you know they have seen you.  If you don’t see eyes, assume the driver has not seen you.

8.  When crossing a road, rather wait till you know it is safe, especially if you are coming up suddenly on cars whose drivers may not have seen you.

9.  Watch for danger points, such as entrances to parking lots and entry or exit points to busy highways, where drivers often drive faster or take gaps.

10.  Beware high-risk drivers who may be driving under the influence, or may be tired in the early hours of the morning or after a long work day.

11.  Assume that every driver of every vehicle is a bad driver, has bad eyesight, is texting on their phone while driving, and has not seen you.

12.  Lastly, be courteous on the roads – wave thank you to drivers who see you running and wait for you.  That will make them more likely to be aware of other runners going forward.”

Happy running!

Jeanne

NEWSLETTER AUGUST 2017

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Dear Ovies, fellow runners and friends

The start of August tells us that time is fast running out for those extra minutes in bed before we have to get up for a six o’clock race.  Zwartkops is always a cold race so we went prepared this year with enough Old Brown sherry to make sure we don’t freeze along the way!

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NEWS AND ACHIEVEMENTS OF OUR MEMBERS

Congratulations to Oom Assie with his 200th race for Overkruin and Ronell with her 300th!  Well done!!!

Also congratulations to Stephan and Katinka with the birth of their son.  We are very happy for you and wish you all the best.  May he bring you lots of joy!  (Remember to buy him a pair of running shoes….)

RACE RESULTS FOR LONG RUN TO FREEDOM

21km

551 D Pelser 32 M 02:11:34
839 S Martins 33 M 02:39:20

10km

481 M vd Westhuizen 59 F 01:00:35
509 J Neuper 54 F 01:01:27
537 E Diedericks 59 F 01:02:27
563 J Kirsten 44 M 01:03:11
570 D Havenga 58 M 01:03:25
773 J Hoffman 30 M 01:08:55

CLUB BRAAI

There will be no club braai in August due to the cold.

CLUB HOUSE

Ongoing.  Should have more news next month!

Here is a draft of the plans for the new club house:

Proposed new club house

TIME TRIALS

Please make yourself available for timekeeping as we have many gaps in our duty list.

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:

www.entrytime.com

PLEASE NOTE:

The City 2 City Marathon, due to take place on 24 September 2017, has been cancelled.

KNOW YOUR SPORT

Johan Kirsten sent us this link:

http://www.runnersworld.co.za/training/37-mistakes-runners-cant-stop-making/

RUN-A-WAY COFFEE SHOP

The Run-A-Way coffee shop is fast becoming a popular stop-over after the local races.  You can also book the venue for small functions. Contact Werner at 012-361 3733.

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NEWSLETTER JULY 2017

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Dear Ovies, fellow runners and friends

We are back from our trip to Zimbabwe and Botswana hence the late edition of the newsletter this month.  Cas and I ran the Vic falls 21km which was an amazing experience – see the pictures at the end of the newsletter.

COMRADES

Congratulations to the following members who finished the Comrades!  Hope you enjoyed your run.  Why don’t you send us a few photos for publication in the Newsletter?

Anderson Mhlanga  09:31:45

Fanie Naude 11:15:05

Magda Vermaak  11:29:24

Dirk Pelser 11:18:58

Well done!

 

Happy_birthdayUnfortunately I don’t currently have access to the ASA website to access our memberlist.  I will resume the birthday wishes once I have been sent the latest list.

CROSS COUNTRY CHAMPIONSHIP

Congratulations to the following Ovies who represented the AGN in the Inter Provincial Cross Country Championship!

Hendrik Smith (60) 6km 00:32:15

Assie van Aswegen (70) 6km 00:38:18

Piet van Aswegen (75) 6km 00:39:25

Maurice van Wyk (senior) 10km 00:37:45

Wilrie Venter (55) 8km 00:40:35

CLUB BRAAI

There will be no club braai in June and July due to the cold.

CLUB HOUSE

Johan, our project manager, reports that he has received three quotations for the drawing up of the plans and is waiting for one more quotation.  The recommended quote and expenses for the building of the club house will then be submitted to the members for approval after which the School Governing Body will be approached for final approval.

Here is a draft of the plans for the new club house:

Proposed new club house

TIME TRIALS

Please make yourself available for timekeeping as we have many gaps in our duty list.

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:

www.entrytime.com

PLEASE NOTE:

The City 2 City Marathon, due to take place on 24 September 2017, has been cancelled.

RESULTS OF LEAGUE RACES

Please note that we are still waiting for the results of the recent league races.

KNOW YOUR SPORT

 

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 RACE REPORT

Cas and I were fortunate to be able to run the Vic Falls 21km in June. Running an international race is always a special occasion with people from all over the world sharing the route.  Many South Africans ran the 21km and we noticed quite a few people from France and Germany even as far as Latvia!  Here are a few pictures.

NEWSLETTER JUNE 2017

 

Dear Ovies, fellow runners and friends

Comrades is around the corner on the 4th and many of us are looking forward to spend the day in front of the TV following our running heroes.  We have 8 runners participating in Comrades this year:

Jaco van Wyk (12051)

Fanie Naude (25112)

Magda Vermaak (36608)

Samuel Martins (53788)

Dirk Pelser (23660)

Anderson Mhlanga (31526)

Henning Strauss (39868)

Christine vd Berg (58440)

The Comrades braai on the 24th May was a huge success with most of our runners attending to enjoy the evening and receive their goodie bags from our chairperson.  A big thank you to Johan for the pap and sous and Marius for organising the fire etc.  Here are a few photos for those of you who could not be with us.

Those of you who are interested in statistics relating to Comrades, check this out! Comrades by the numbers.  Check out the history of the Comrades here:  http://www.comrades.com/home-about/history-of-comrades.

CLUB STATISTICS

Leon has worked hard to provide us with the statistics for 2017 up to the end of May.  Thanks Leon!!!  Should you have any queries please let Leon know.

Total race distance – men’s      

Dirk Pelser:  592.7

Rocky van Staden:  521

Jaco van Wyk:  481.6

Sam Martins: 375.8

Harry van der Westhuizen: 349

Henning Strauss:  340

Johan Kirsten: 334.5

Fanie Naude: 303.7

Hendrik Schoeman: 286.9

Sandi van Duyker: 262.5

Total race distance – ladies

Vicky van Staden: 415.9

Christine van den Berg: 379.3

Magda Vermaak: 328.7

Lynn Zietsman: 319.2

Marietjie vd Westhuizen: 284.4

Ronell Herbst: 277.8

Stephanie Marais: 234.6

Elza Diedericks: 163.1

Jeanne Prinsloo: 162.5

Lizette vd Berg: 158.4

10km men’s

Taetse Vorster: 00:41:37

Louis Pienaar: 00:42:56

Hendrik Schoeman: 00:44:33

Leon Marais: 00:47:11

Morne van Zyl: 00:47:33

Rocky van Staden: 00:47:58

Leendert Zietsman: 00:51:01

Koos Janse v Vuuren: 00:51:56

Jaco van Wyk: 00:52:17

Bernard Els: 00:54:00

10km ladies

Stephanie Marais: 00:47:13

Lynn Zietsman: 00:55:39

Bonni van Tonder: 00:55:44

Yolandi Rautenbach: 00:56: 53

Denise van Zyl: 00:57:54

Marietjie vd Westhuizen: 00:58:32

Jenny Neuper: 00:59:25

Ronell Herbst: 01:00:37

Lizette vd Berg: 01:01:42

Natasha Knoesen: 01:03:02

21km men’s                                    

Stephan Jacobs: 01:36:43

Jacques Erasmus: 01:36:43

Taetse Vorster: 01:37:49

Hendrik Schoeman: 01:39:25

Rocky van Staden: 01:47:41

Leon Marais: 01:48:04

Willie Engelbrecht: 01:50:35

Leendert Zietsman: 01:50:53

Morne van Zyl: 01:50:53

Jaco Truter: 01:52:29

21km ladies’

Ezit Malan: 01:42:18

Stephanie Marais:  01:46:12

Bonni van Tonder: 01:57:41

Lynn Zietsman: 02:00:42

Lizette vd Berg: 02:06:43

Yolandi Rautenbach: 02:07:45

Vicky van Staden: 02:11:23

Denise van Zyl: 02:14:18

Christine vd Berg: 02:16:34

Ronell Herbst: 02:21:00

Congratulations to Rocky who is the new holder of the club record for the Two Oceans 56km in the 50-59 category.  He improved Oom Schalk’s 2005 record of 05:29:27 with a time of 05:26:27 earlier this year.  Well done!!!

Happy_birthdayHappy birthday to the following members:

12 June Assie van Aswegen

18 June Chrisna O’Connaly

20 June Barend Lubbe

22 June Ankcorn Fernihough

23 June Yolandi Rautenbach

Congratulations!  May the year ahead be filled with love and laughter!

CLUB BRAAI

There will be no club braai in June and July due to the cold.

CLUB HOUSE

Our club house is slowly becoming a reality with approval obtained from the School Governing Body.  Various club members are working hard to get the plans drawn up and approved.

Here is a draft of the plans for the new club house:

Proposed new club house

TIME TRIALS

Please make yourself available for timekeeping as we have many gaps in our duty list.

TRAIL RUNNING

The management committee would like to point out that trail runs will not be recognised for official statistics for the club for the following reasons:

  • Trail running is not an ASA/AGN activity.  Our club is affiliated to the AGN/ASA and therefore only recognise and reward activities that fall within the ASA/AGN jurisdiction and as determined by our Constitution.
  • Trail running does not require club membership.
  • Trail runs are not regulated and the results often difficult to trace and not reliable.

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:

www.entrytime.com

RESULTS OF LEAGUE RACES

Please note that we are still waiting for the results of the Tshwane and Jackie Mekler races.

KNOW YOUR SPORT

If you are interested in the world records for the various distances you should find the following website very interesting!

https://www.iaaf.org/records/by-category/world-records

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JEANNE’S WORKOUT   

We will continue next month with an in depth interview with our chairperson, Johan Kirsten.

NEWSLETTER FOR JULY

The newsletter for July will be published slightly later as I will be out of the country for a few weeks.

Happy running!

Jeanne

NEWSLETTER MAY 2017

Dear Ovies, fellow runners and friends

With Two Oceans behind us our long distance runners can now look forward to Comrades 2017 on the 4th May.  But let’s first share with you the results of our Two Oceans runners:

56km

Willie Engelbrecht  05:54:50

Stephanie Marais  05:15:34

Dirk Pelser  06:43:58

Jaco Truter  06:28:10

Rocky v Staden  05:26:27

Vicky v Staden  06:25:43

Jaco v Wyk  06:28:10

Lynn Zietsman – 6:24:03

21km

Marietjie vd Westhuizen  02:31:40

Mari Vorster  02:53:48

Taetse Vorster  01:37:49

Bonni v Tonder  01:57:41

Riaan Rautenbach  02:10:02

Yolandi Rautenbach  02:07:45

Alexia Fernihough  02:29:17

Ankcorn Fernihough  02:14:03

Leon Marais  01:48:04

Leendert Zietsman – 2:06:18

 

Here are a few photos to make us all jealous!

 

Congratulations to all of you!  You did our club proud!!!

 

COMRADES MARATHON

The last webinar by Comrades coach, Lindsey Parry will be on Monday 15 May, 08:00 to 09:00 pm.  Details are on the Comrades website.

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

RACE RESULTS

We are still waiting for the results of the league race.

MEMBERSHIP

Please go to the Home page of this website for details on how to become a member of the Overkruin Atletiekklub.

BIRTHDAYS IN APRIL

Happy_birthdayHappy birthday to the following members:

9 May Barend Espach

12 May Riaan Rautenbach

19 May Nolien Visagie

23 May Harry vd Westhuizen

29 May Denise v Zyl

Congratulations!  May the year ahead be filled with love and lots of fun!

CLUB BRAAI

You are invited to join us this Wednesday (3 May) for our monthly get together after time trial.  Bring your family and enjoy the evening with your running friends.

TIME TRIALS

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:

www.entrytime.com

RACE PACKAGES 

Please check out the News and Info page which contains information on race packages and other important information for Comrades.

KNOW YOUR SPORT

Johan Kirsten shared the following link:

http://www.runnersworld.co.za/injury-prevention/health-fitness/5-stretches-you-should-never-do/

 

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JEANNE’S WORKOUT   

I live reading about running.  Here are the websites that I love best:

www.brucefordyce.com select Blog

www.coachnorrie.co.za

www.halhigdon.com

www.jeffgalloway.com

Next month I will be in conversation with one of our club members who is a real inspiration to all of us!

Happy running!

Jeanne

 

 

 

NEWSLETTER APRIL 2017

Dear Ovies, fellow runners and friends

Our race was once again a huge success and this is no April fool joke!!!

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I think it is true to say that the spirit of the Ovies is seldom more visible than when we host our race.  Thanks to a huge effort from the race committee, all who assisted on race day and our sponsors, the AGN race committee made the following observations about the race:

  • Well organised
  • Awesome water points
  • Very beautiful route
  • Very little traffic on the route
  • Community had a positive attitude towards the athletes

We had the following number of entries:

5km:  617

1okm:  1471

21km:  782

For the article in the Rekord, go here.

Obviously the idea is to use the money that we make from hosting races to the benefit of our club and the running community.  SO… watch this space for news about the building of our club house!

COMRADES MARATHON

Please note that substitutions can now be made.

Look out for the following upcoming webinars by the official Comrades coach, Lindsey Parry.

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

RACE RESULTS

Please go to the Home page of this website for details on how to become a member of the Overkruin Atletiekklub.

BIRTHDAYS IN APRIL

Happy_birthdayHappy birthday to the following members:

14 April Koos Janse van Vuuren

18 April Matome Mangena

26 April Rocky van Staden

30 April Jaco van Wyk

May you have a wonderful day with family and friends!

CLUB BRAAI

You are invited to join us this Wednesday (5 April) for our monthly get together after time trial.  Bring your family and enjoy the evening with your running friends.

TIME TRIALS

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:

www.entrytime.com

RACE PACKAGES 

Please check out the News and Info page which contains information on race packages and other important information for Comrades, Two Oceans and Loskop.

RESULTS FOR BOBBIES RACE

21km

823 R Herbst 2:24:22
794 H vd Westhuizen 2:21:04
788 H vd Westhuizen 2:20:45
782 C vd Berg 2:20:29
616 D van Staden 2:11:23
591 C Prinsloo 2:10:05
458 A Fenihough 2:03:23
394 J van Wyk 2:00:30
214 J Truter !:52:29
144 R van Staden 1:47:41
69 H Schoeman 1:39:31
10km
93 S Marais 0:47:13
486 M vd Westhuizen 1:02:56
1122 V Madisha 1:19:23
359 J Neuper 0:59:25
606 E Diedericks 1:05:40
100 L Marais 0:47:41
612 J Hofmann 1:05:46
434 J Kirsten 1:01:39
513 R Fourie 1:03:36
329 G Neuper 0:58:28
446 H Strauss 1:01:57
847 D Havenga 1:10:59
1380 A v Aswegen 1:27:15

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JEANNE’S WORKOUT   

This month I share with you information on a book  on running that focuses on the mental benefits of running.  Many of us run not so much to receive a medal at the finish of an official race, but to enjoy nature and that special feeling that running in nature gives us.  Here is what Vybarr Cregan-Reid says about his book Footnotes: How running makes us human.

“Running allows me to step off life’s pathways and into the bracken; to turn my back on the fingerpost and tumble into the weeds.  Running has changed me so completely that now even the sight of a landscape painting instils in me a deep desire to step into the frame, and beyond it.  To run toward the horizon, feeling the cool grass beneath my feet, and be gone.”

The book is available at Exclusive Books.

For a few reviews of the book, go here.

Happy running!

Jeanne

 

 

 

NEWSLETTER MARCH 2017

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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!

RACE 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.

ANNUAL PROGRAMME

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.

COMRADES 

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

POS NAME AGE GENDER TIME
93 H SCHOEMAN 42 M 1:43:29
149 R VAN STADEN 50 M 1:49:12
299 E VAN VUUREN 34 M 2:00:08
449 L ZIETSMAN 40 F 2:07:47
482 F NAUDE 58 M 2:09:21
621 J VAN WYK 30 M 2:17:20
720 M VERMAAK 53 M 2:22:30
778 V VAN STADEN 44 F 2:26:00
833 N KNOESEN 34 F 2:29:04
834 R HERBST 54 F 2:29:05

10km run:

POS  NAME AGE GENDER TIME
95 T VORSTER 37 M 0:48:29
107 S MARAIS 30 F 0:50:17
122 L MARAIS 30 M 0:50:56
175 L ZIETSMAN 40 M 0:54:53
277 J KIRSTEN 43 M 1:00:00
292 G NEUPER 53 M 1:00:42
309 W VAN DUYKER 37 M 1:01:17
329 L VAN DEN BERG 42 F 1:01:42
339 C PRINSLOO 60 M 1:01:58
393 M VAN DER WESTHUIZEN 58 F 1:04:01
446 J NEUPER 54 F 1:06:09
490 K V BURICK 31 F 1:07:41
652 J PRINSLOO 57 F 1:13:33
754 E DIEDERICKS 58 M 1:16:23
765 H VD WESTHUIZEN 61 M 1:16:41
949 P VAN ASWEGEN 75 M 1:23:14

10km walk:

POS NAME AGE GENDER TIME
60 A BESTER 50 F 1:31:08

 

BRONKIES RESULTS

32km run:

POS NAME AGE GENDER TIME
250 R VAN STADEN 50 M 02:53:04
337 W ENGELBRECHT 42 M 02:57:30
737 J TRUTER 41 M 03:23:06
832 L VAN DEN BERG 42 F 03:28:25
927 D PELSER 32 M 03:34:11
942 V VAN STADEN 44 F 03:35:33
943 JACO VAN WYK 30 M 03:35:34
1030 S MARTINS 33 M 03:41:57
1196 J KIRSTEN 43 M 03:55:24
1269 R HERBST 54 F 04:05:11
1308 A VAN ASWEGEN 73 M 04:10:35

10km run:

POS NAME AGE GENDER TIME
365 M VD WESTHUIZEN 58 F 01:04:51
379 E DIEDERICKS 58 F 01:05:31
121 L ZIETSMAN 41 M 00:51:01

MEMBERSHIP

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_birthdayHappy 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

CLUB BRAAI

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!

TIME TRIALS

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:

www.entrytime.com

RACE PACKAGES 

Please check out the News and Info page which contains information on race packages and other important information for Comrades, Two Oceans and Loskop.

CLUB GAZEBO

IMG-20170210-WA0003

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.

IMG-20170214-WA0005

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:

unnamed (2)

 

 

fitness-equipment2017JEANNE’S WORKOUT  

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.

Walk breaks…

  • 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/

Happy running!

Jeanne

 

 

 

NEWSLETTER FEBRUARY 2017

Dear Ovies, fellow runners and friends

It’s already the second month of 2017 and hopefully you are all by now in a training routine and having fun!  The legendary Sir Roger Bannister once said:  “We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves….The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom.  No one can say, ‘You must not run faster than this, or jump higher than that.’  The human spirit is indomitable”.  (From Mastering the Marathon, page 31)

ANNUAL PROGRAMME

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.  Johan Kirsten has put in a lot of effort to provide us with a detailed programme with all the races, club braais, meetings etc. so that you will always know what is happening, so please spend a few minutes to familiarise yourself with the content.

MANAGEMENT COMMITTEE FOR 2017

The relevant page on the website has been updated with the most important duties of each committee member and their contact details. Please contact us should you have any queries or comments.

MEMBERSHIP FOR 2017

The registration process is as follows:

Step 1:

If you are not yet registered, please register on the ASA website (www.asa.saclubs.co.za).

Step 2:

If you are already registered, kindly confirm that your personal details are 100% correct on the ASA website.  It is VERY important that you have selected Overkruin AC as your club.  Willie will not be able to activate your membership if you are not linked to our club!

NOTE:  If you are joining Overkruin AC as a new member from another club, please arrange with your previous club to “Transfer” you to Overkruin AC before you request membership of Overkruin AC. Willie can unfortunately not assist you in this regard.

Step 3:

Pay your annual club registration fee (R390 for seniors, R320 for 65+ and juniors) into our bank account:

FNB Cheque account

Name of account:  Overkruin Atletiekklub

Account number:  6208 331 3248

Branch number:  251 037

Use “CF” and your initials and surname as reference please. (Example:  CF-WI Engelbrecht)

Very Important!  EFT only, since no cash payments will be accepted!

Step 4:

Print your proof of payment, and give it to Willie when you collect your 2017 ASA number from him.  NO ASA number will be handed out without a hard copy of your proof of payment.  Please also print, complete and sign a hard copy of your 2017 ASA registration form available on the News blog page on the Overkruin website and give it to Willie.  No ASA number will be issued without a hard copy of your proof of payment and registration form.

Step 5:

As a social club, we are dependent on every member’s participation and assistance in the following club activities:

1.  Budget Insurance Race scheduled for 18 March 2017

2.  AGN races – club tent setup – select your date

3.  Time trials (Wednesday at 17:30) – select your date for time keeping.

All club members are required to assist and serve the club at these events as part of their registration.

Please note that your 2016 licence expires on 17 February 2017.  From Saturday, 18 February you need to have a 2017 number to run with.

LEAGUE RACES

The following remaining league races are scheduled for 2017:

4 February:  McCarthy Toyota

11 March:  Pretoria Bobbies Wonderboom Junction 3 in 1

29 April:  City of Tshwane Marathon

6 May:  Jackie Mekler

24 June:  Riana van Niekerk Run and Walk for Bibles

22 July:  A4A Long walk/Run for Freedom

19 August:  Marcel Van’t Slot Memorial

9 September:  Addicted to Life

14 October:  SABS Jacaranda City Challenge

11 November:  Kolonnade Retail Park

Please check out the News and Info page on our website for details re the points you can earn when participating in a league race.

Let’s make an effort to participate in the league races and see if we can finish 2017 at the top of the log!

HIGHLIGHTS PLANNED FOR 2017

  • HOSTING OF THE BUDGET INSURANCE RACE ON 18 MARCH 2017

Members are reminded of the race our club will be hosting on the 18th of March.  Please make yourself available to assist on the day by contacting Willie at 081 347 5353 or Johan at 083 324 5074.  We need everybody’s support to make a success of the race!

  • BUILDING OF A CLUB HOUSE

The Management Committee is currently negotiating with the School Governing Body to build a club house where we can have our meetings and safely store club equipment, cool drinks etc.  We will keep you posted.

BIRTHDAYS IN FEBRUARY

Happy_birthdayHappy birthday to the following member:

Marco La Grange 11 February

May you have a wonderful year and enjoy good health.

RACE REPORTS

Please send us a short race report if you have done a race that you would like to share with members.

CLUB BRAAI

You are invited to join us this coming Wednesday (1 Feb) for our monthly get together after time trial.  Bring your family and enjoy the evening with your running friends.  The Club will provide the fire and pap en sous and rolls.

TIME TRIALS

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.

RACES

Details of 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:

www.entrytime.com

RACE PACKAGES AND THE WEBSITE

The website has become an important tool in our communication with members.  We are continuously updating and upgrading the content. Please check out the News and Info page which contains information on race packages and other important information for Comrades, Two Oceans and Loskop.

DUTY ROSTER FOR TIME TRIALS AND RACES

You are kindly reminded to check the Annual Programme for the slots allocated to you.

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!

Any sport has its injuries but if we act proactively it is often possible to prevent getting injured.  Johan Kirsten provided the following link to information on shin splints which is one of the most common injuries experienced by runners.

http://www.runnersworld.com/tag/shin-splints

fitness-equipment2017JEANNE’S WORKOUT  

This section will be the Newsletter editor’s forum  to share with you the history of our club through interviewing current and previous club members; interesting articles, some humor etc.

This month I share with you an interview I had with Elza Diedericks who is one of the “oldest” members of our club.

WhatsApp Image 2017-01-30 at 12.23.17

Leon, ons statistikus het die volgende interessante statistiek oor Elza verskaf:

2017 is Elza se 16de jaar by ons klub.

Elza was die eerste vrou wat 100 wedlope vir die klub gedoen het en sodoende vir ‘n togbag gekwalifiseer het.

Sy is een van drie vroue en tien lede in totaal wat al 200 wedlope vir die klub gedoen het.

Elza het tot einde 2016 reeds 183 10km wedlope vir die klub gedoen. Dit is die derde meeste van almal en die meeste deur ‘n vrou.

Jeanne:  Elza, wanneer het jy by die klub aangesluit?

Elza:  Ek het in 1993 begin hardloop:  eers vir Harlequins en toe Akasia voordat ek in 2002 by Overkruin aangesluit het.  Gerard Van Deventer was toe voorsitter.  Die klub het toe reeds vanaf 1999 bestaan.  Ek kan nie almal se name onthou nie maar ek onthou Jurgens Huisamer, Leon Marais, Koos van Wyk, Koos van Vuuren, Nico Fourie, Rian Geyer ens.  In 2002 het Jurgens ‘n banier gemaak en met die tent by ligawedlope begin.

Jeanne:  Wat  onderskei ons klub van ander klubs?

Toe ek oorgekom het van Akasia was Overkruin nog ‘n klein klub.  Al die lede was belangrik.  Soos vandag nog.  Die klub bied sy lede samesyn.

Jeanne:  Het julle toe al tydtoetse gehad?  Hoe het dit gewerk?

Hardlopers het sommer hul eie tyd gehou.  En ons het na die tyd bietjie gekuier…..(;-) totdat die skool ‘n stokkie daarvoor gesteek het.

Jeanne:  En die maandelikse braai?

Elza:  Ons het gebraai maar sommer by iemand se huis.  Die vrouens van die mans was oor die algemeen baie betrokke.

Jeanne:  Wat was jou eerste wedloop vir die klub?

Elza:  Skukuza.  In 1993.  My tyd was 2 uur 17 minute.  Die volgende jaar het ek die Two Oceans ultra marathon en Comrades gedoen.

Ek hou rekord van elke wedloop wat ek gedoen het.  Teen die einde van 2016 was my totale afstand op wedlope 11 900km.

Jeanne:  Hoekom hardloop jy?

Elza:  Vir daardie lekker gevoel as jy klaar is!  Daardie saam suffer gevoel en die sense of achievement as jy klaar is.

Jeanne:  Wat is jou mees spesiale medalje?

Elza:  My eerste Comrades medalje.  Ek het in Augustus begin hardloop en toe die Comrades die volgende jaar in Mei!  Ek glo steeds rather overrest than overtrain!  Ek was ‘n onderwyseres by Stephanus Roos in die tyd wat ek Comrades gehardloop het.  Ek het die roete op my klaskamer se deur geplak en dan mind games gespeel elke keer as ek deur die deur gaan oor waar op die roete ek op die tystip moet wees op die wedloop!

Jeanne:  Hoeveel permanente nommers het jy?

Elza:  Ek het 5 Kosmos 3-in-een nommers.  As jy dit kan klaarmaak kan jy Comrades klaarmaak.  Ons het in ‘n tent in Leandra geslaap. Om die koue te help trotseer het ons altyd met Old Brown sjerrie in Pretoria weggespring wat dan in Leandra met Jerepigo aangevul is en met dit alles begin ons die volgende dag dan met die 42km!  Die jaar wat ek my 5 de sou doen om my permanente nommer te verdien moes ons na die 42km wedloop uitvind ons bkkie is gesteel.  So word ons toe tydens die 21km ingelig dat ons ‘n polisie verklaring moet gaan afle.  Die organiseerders was my simpatiek gesind en het my toegelaat om die volgende week tydens die helpers wedloop my 21km en 10km wedlope te doen.

Jeanne:  Jy en jou man Jan was groot hardloop maats totdat hy onverwags aan die einde van die Two Oceans 21km wedloop in 2009 oorlede is.

Elza:  Ja. Hy het nog nie eers sy medalje ontvang nie.  Ek het sy medalje gevra wat hulle vir my gegee het want ons het saam klaar gemaak.  Jan het die eerste waentjie vir die klub gemaak.  ‘n Groot 4×4 sleepwaentjie.

Jeanne:  Wat dink jy is die belangrike dinge wat ‘n koub suksesvol maak?

Elza:  Ek dink ons klub is op ‘n baie goeie plek.  Ek dink dit was ‘n baie positiewe stap om die lede by die tentwedlope en tydtoetse te betrek. Dit laat almal betrokke voel.  Die feit dat die formaat van die jaareindfunksie afgewissel word maak dit altyd ‘n lekker geleentheid. Die klubhuis is ‘n stap in die regte rigting en behoort ‘n uitstekende basis vir die klub te wees.

Jeanne:  Elza, baie dankie vir lekker gesels.

A last few words:

And then last but not least!  Our statistician whispered in my ear that our chairperson completed his 100th race last week at the George Claassen race.  Well done, Johan!

Happy running!

Jeanne

 

 

 

NEWSLETTER JANUARY 2017

Blog-Heading_January

Dear Ovies, fellow runners and friends

IT’S A NEW YEAR!

Happy new year to you and best wishes for 2017.  May you have a wonderful year with many PBs and a great time on the road or trails.

NEW LOOK NEWSLETTER

The Management Committee has been looking at ways to modernise our club administration and decided to use the club website to send out the monthly Newsletter to subscribers.  Please let us know if you have any comments or suggestions.

ANNUAL PROGRAMME

The annual programme can be found on the Calendar page on this website and is updated on a regular basis so please check back to the programme every now and again.  The programme for 2017 will be up by mid January 2017.

MANAGEMENT COMMITTEE FOR 2017

The following Ovies were elected to the Management Committee for 2017:

Johan Kirsten:  Chairperson

Jeanne Prinsloo:  Vice Chairperson

Willie Engelbrecht:  Treasurer

Marius Murray:  Events Coordinator

The relevant page on our website will be updated with their contact details and duties shortly.

MEMBERSHIP FOR 2017

Willie, our Treasurer, will be available to process applications for membership  once the new numbers for 2017 have been received.  The numbers are expected late in January and you will be notified once they have been received.  Willie will be available  from 16:30 – 17:25 on Wednesdays until registrations close.  Late registrations will be handled on an ad hoc basis and by special arrangement.

The process will be as follows:

Step 1:

If you are not yet registered, please register on the ASA website (www.asa.saclubs.co.za).

Step 2:

If you are already registered, kindly confirm that your personal details are 100% correct on the ASA website.  It is VERY important that you have selected Overkruin AC as your club.  Willie will not be able to activate your membership if you are not linked to our club!

NOTE:  If you are joining Overkruin AC as a new member from another club, please arrange with your previous club to “Transfer” you to Overkruin AC before you request membership of Overkruin AC.  Willie can unfortunately not assist you in this regard.

Step 3:

Pay your annual club registration fee (R390 for seniors, R320 for 65+ and juniors) into our bank account:

FNB Cheque account

Name of account:  Overkruin Atletiekklub

Account number:  6208 331 3248

Branch number:  251 037

Use “CF” and your initials and surname as reference please. (Example:  CF-WI Engelbrecht)

Very Important!  EFT only, since no cash payments will be accepted!

Step 4:

Print your proof of payment, and give it to Willie when you collect your 2017 ASA number from him.  NO ASA number will be handed out without a hard copy of your proof of payment.  Please also print, complete and sign a hard copy of your 2017 ASA registration form available on the News blog page on the Overkruin website and give it to Willie.  No ASA number will be issued without a hard copy of your proof of payment and registration form.

Step 5:

As a social club, we are dependent on every member’s participation and assistance in the following club activities:

1.  Budget Insurance Race scheduled for 18 March 2017

2.  AGN races – club tent setup – select your date

3.  Time trials (Wednesday at 17:30) – select your date for time keeping.

All club members are required to assist and serve the club at these events as part of their registration.

LEAGUE RACES

The following league races are scheduled for 2017:

14 January:  Ace Road Race

4 February:  McCarthy Toyota

11 March:  Pretoria Bobbies Wonderboom Junction 3 in 1

29 April:  City of Tshwane Marathon

6 May:  Jackie Mekler

24 June:  Riana van Niekerk Run and Walk for Bibles

22 July:  A4A Long walk/Run for Freedom

19 August:  Marcel Van’t Slot Memorial

9 September:  Addicted to Life

14 October:  SABS Jacaranda City Challenge

11 November:  Kolonnade Retail Park

Let’s make an effort to participate in the league races and see if we can finish 2017 at the top of the log!

HIGHLIGHTS PLANNED FOR 2017

  • HOSTING OF THE BUDGET INSURANCE RACE ON 18 MARCH 2017

Members are reminded of the race our club will be hosting on the 18th of March.  Please make yourself available to assist on the day by contacting Willie at 081 347 5353 or Johan at 083 324 5074.  We need everybody’s support to make a success of the race!

  • BUILDING OF A CLUB HOUSE

The Management Committee is currently negotiating with the School   Governing Body to build a club house where we can have our meetings and safely store club equipment, cool drinks etc.  We will keep you posted.

BIRTHDAYS IN JANUARY

Happy_birthdayHappy birthday to the following members:

Mari Pienaar 1 January

Hendrik Schoeman 11 January

Magda Vermaak  11 January

Leendert Zietsman  27 January

Rickus Fourie  28 January

Christine van den Berg  31 January

May you have lots of fun on your birthday and enjoy good health in the coming year.

RACE REPORTS

Please send us a short race report if you have done a race that you would like to share with members.

CLUB BRAAI

We will continue in 2017 with our monthly braai on the first Wednesday of the month after time trial.  The Club provides the fire. Please bring your family and enjoy the evening with your friends.  The club braai is ideal for sharing your training programme and running experiences with new and old runners.

TIME TRIALS

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.

RACES

Please click on the following links to obtain full up-to-date details of upcoming races:

www.runnersguide.co.za

www.entrytime.com

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!

To kick start the year how about a brand new running programme? Check this out:

www.halhigdon.com

Happy running!