this n that - agape 09-04.doc · web viewunder too much stress, the tendon tightens and is forced...
TRANSCRIPT
An e-mail newsletter from Agapé Athletics ClubEditor: Marieta Bortoli 082 466 7031 4 September 2017 www.agape.org.za
E-mail: [email protected]
NB
- Next league race – Value Logistics – 9 September- Agapé helpers race – 25 September- Agapé race (Jacaranda City Challenge) – 14 October Members to assist.
PLEASE DIARIZE !!!!!!
Editorial
The Centurion time trial will start at 17h30 as from 6 September.
This coming week is a league race. Please remember to complete the race entry tag in full, i.e. name, surname, age, gender and province (AGN).
Our birthday celebration party were well attended and it was very nice to have some of our former members attending the function. In all it was a very enjoyable afternoon.
Members will be contacted to work at our race within the next week. Should you not hear from a committee member please contact me and I will make sure that you are placed to work at the race. Please take note that no club member are allowed to run the race on the 14th October.
Contents
# Birthday greetings# Personalia# Welcome new and former members# Congratulations# Thank you’s# In the mailbox# General# Race reports / upcoming race information# Race results# Training/Health snippets# Thought of the week# Your smile for the week# Something to ponder over / something spiritual# AGN league logs# Races cancelled# Notice Board# Photo corner
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Notice Board Additions
● CSIR Race
Attachments
●
Birthday Greetings
May the Lord bless you and send from above the peace of His presence, the joy of His love. May He grant you happiness in everything you do! Happy birthday!
Marilett Jenkins 01 September
Elouise Dirkse van Schalkwyk 10 September
Ignis Claase 11 September Kiebet Strauss 11 September
Marix Venter 12 September Donald Mahole 15 September
Mandy Atkins 21 September Hercu Bloem 25 SeptemberMark van der Watt 25 September Chris Burger 26 SeptemberFred Harding 27 September
Personalia
Welcome new and former members
Congratulations
Congratulations to the following members:
Thank you’s
Thank you to all who organized our 30th birthday celebration party.
In the mailbox
General
Clothing available:Buffs @ R100 Ladies skirts @ R200 Second skins @ R170Age tags @ R30
Please contact Marietjie if you wish to purchase some of the items: Cell: 072 541 7268 E-mail: [email protected] items will also be available at races, please visit our gazebo
Race reports/Upcoming race information2
Race Results
Romans Pizza - 5km race - 2017-08-19Posi-tion
Ini-tials
Sur-name Sex Age
Finish Time
266 J Norden-gen M 17 00:48:57
Romans Pizza - 15km race - 2017-08-19Posi-tion
Ini-tials Surname Sex Age Finish Time
53 J Pokwane M 46 00:58:59185 J vd Merwe M 48 01:09:22207 S Marais-werner F 43 01:10:39222 A Dicks M 39 01:11:28260 B Kgasi 37 01:13:12318 C De Kiewit M 58 01:15:18361 A Marais-wer-
ner F 43 01:16:51378 E Fourie F 50 01:17:10445 P Nordengen M 58 01:19:34463 C Burger 52 01:20:10568 F Schunke M 59 01:23:09593 R Stander 56 01:23:49675 M vd Watt F 45 01:26:21761 L Fourie M 72 01:28:34762 K Nurden M 82 01:28:41818 L Matome 50 01:29:42909 B Boyes 52 01:31:371264 A Te Reh 68 01:40:201301 W Meter 49 01:41:391421 L Erasmus M 78 01:44:531433 A Potgieter F 47 01:45:061434 B Van Der
Watt M 46 01:45:091435 H Venter M 58 01:45:101568 M Venter F 57 01:50:341569 A Du Plessis F 62 01:50:351571 L Groenewald F 48 01:50:361817 M Stadler F 77 02:05:261855 S Bothma M 43 02:09:25
Romans Pizza Walk - 15km race - 2017-08-19Posi-tion
Ini-tials
Sur-name Sex Age Finish
Time67 C Mouton 60 02:03:22
Spirit of Flight - 10km race - 2017-09-02Posi-tion
Ini-tials Surname Sex Age
Finish Time
147 J Van Der Merwe M 48 00:45:01
194 S Marais-wer-ner F 43 00:46:45
255 A Marais-wer- F 43 00:48:583
ner276 E Fourie F 50 00:49:32316 C Burger M 52 00:51:19382 W Focaraccio 35 00:53:48385 M Atkins F 47 00:53:50404 B Boyes F 00:54:39420 M Brum-
melkamp M 38 00:55:46458 K Nurden M 82 00:56:54611 H Venter M 58 01:03:29695 R Hughes F 68 01:06:42704 A Te Reh 68 01:07:31830 D Frost M 61 01:15:29871 M Venter F 57 01:19:21888 M Stadler F 72 01:21:10991 S Bothma M 43 01:46:25
Spirit of Flight Walk - 10km race - 2017-09-02Posi-tion
Ini-tials
Sur-name Sex Age Finish Time
36 C Mouton F 60 01:24:2157 K Strauss F 73 01:30:53
Training/Health snippets
Achilles tendonitisIs an overuse injury of the Achilles (uh-KILL-eez) tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone. Achilles tendonitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs.
The Achilles is the large tendon connecting the two major calf muscles—the gastrocnemius and soleus—to the back of the heel bone. Under too much stress, the tendon tightens and is forced to work too hard. This causes it to become inflamed (that's Achilles tendonitis), and, over time, can produce a covering of scar tissue, which is less flexible than the tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture.
Symptoms of Achilles tendonitisAchilles tendonitis is characterized by dull or sharp pain anywhere along the back of the tendon, but usually close to the heel. Other signs you might have Achilles tendonitis include limited ankle flexibility, redness or heat over the painful area, a nodule (a lumpy build-up of scar tissue) that can be felt on the tendon, or a cracking sound (scar tissue rubbing against the tendon) when the ankle moves.
Causes of Achilles tendonitisTight or fatigued calf muscles, which transfer too much of the burden of running to the Achilles, can be brought on by not stretching the calves properly, increasing mileage too quickly or simply overtraining. Excessive hill running or speed work, both of which stress the Achilles more than other types of running, can also cause tendonitis. Inflexible running shoes, which force the Achilles to twist, cause some cases. Runners who over pronate (their feet rotate too far inward on impact) are most susceptible to Achilles tendonitis.
Prevention and treatment of Achilles tendonitisIf you start experiencing Achilles pain, stop running. Take aspirin or ibuprofen, and ice the area for 15 to 20 minutes several times a day until the inflammation subsides. Self-massage may also help. Once the nodule is gone, stretch the calf muscles. Don't start running again until you can do toe raises without pain. Next, move on to skipping rope, then jumping jacks, and then gradually begin running again. You should be back to easy running in six to eight weeks.
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If injury doesn't respond to self-treatment in two weeks, see a physical therapist or orthopaedic surgeon. Surgery to scrape scar tissue off the tendon is a last resort, but not very effective and often just stimulates more scar tissue. Try these alternative exercises: Swimming, pool running and bicycling (in low gear). Stay away from weight-bearing exercises.
To prevent the recurrence of Achilles tendonitis, strengthen and stretch the muscles in your feet calves and shins. A good way to do this: Sit on the floor with a weight taped or strapped to the front of one foot. Bend the knee at a 90-degree angle, with your heel resting on the floor; then lift the weight by pulling the toes toward you. Lower, and repeat. You can also do toe raises to help strengthen your calves. Another great stretch for the Achilles is also the simplest. Stand on the balls of your feet on stairs, a curb or a low rung of a ladder, with your legs straight. Drop both heels down and hold for a count of 10. To increase the intensity of the stretch, keep one foot flat and lower the other heel. Then switch legs.
Wear motion-control shoes or orthotics to combat over pronation, and don't run in worn-out shoes. Ease into any running program. Avoid hill work, and incorporate rest into your training schedule.
Your thought for the week
The choice you make today will usually affect tomorrow!
Your smile for the week
A woman brought a very limp duck into a vet. As she laid her pet on the table, the vet pulled out his stethoscope and listened to the bird's chest. After a moment or two, the vet shook his head sadly and said, "I'm so sorry, your duck has passed away."
The distressed owner wailed, "Are you sure?" "Yes, I'm quite sure. The duck is dead," he replied. "How can you be so sure," she protested. "I mean, you haven't done any testing on him or anything. He might just be in a coma or something. "The vet rolled his eyes, turned around and left the room and returned a few moments later with a black Labrador retriever.
As the duck's owner looked on in amazement, the dog stood on his hind legs, put his front paws on the examination table and sniffed the duck from top to bottom. He then looked at the vet with sad eyes and shook his head.
The vet patted the dog and took it out, and returned a few moments later with a cat. The cat jumped up on the table and also sniffed delicately at the bird. The cat sat back on its haunches, shook its head, meowed softly and strolled out of the room.
The vet looked at the woman and said, "I'm sorry, but as I said, this is most definitely, 100% certifiably, a dead duck."
Then the vet turned to his computer terminal, hit a few keys and produced a bill which he handed to the woman.
The duck's owner, still in shock, took the bill. "$150!" she cried. "$150 just to tell me my duck is dead?" The vet shrugged. "I'm sorry." "If you'd taken my word for it, the bill would have been $20, but with the Lab Report and the Cat Scan, it's now $150."
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Something to ponder over / something spiritual
League results
Cancelled Races
- Lester Mills Night Race - 20th September 2017- City to City – 24 September 2017- Kolonnade Retail Park - 11 November 2017
Notice Board
Useful Links:www.raceresults.co.za/flyers - for the latest race pamphletswww.agn.co.za/#League for the latest league logs and the league points you earnedhttp://www.agn.co.za/Docs/2016/WAlking/AGN%20road%20walking%20stds%20ref%20685.pdfAGN 2016 RW qualifying standards and selection criteriawww.runawaysport.co.za Run-A-Way Sport’s web sitewww.verticalhorison.co.za Trail Running www.trailseries.co.za Trail Runninghttp://www.mastersathletics.net/Age-Graded-Calculator.2595.0.html Age Graded Calculator
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http://www.sportsinjuryclinic.net/symptom-checker By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply.
League RaceSaturday 9 September Value Logistics 21.1/10/5 km
Race Organisers: Voortrekker Monument Draf & Stap KlubVenue:Tshwane University of Technology, Staatsartillerie Rd, Pretoria West
GPS: S 25.732633 E 28.161844
21.1 km 10 km 5 km Entry-fee R 80 R 60 R 30 60+, disabled athletes R 30 (race day only) 70+ Free (race day only) Start Time 06:00 06:30 Cut-off 03:30
Wheelchair athletes welcome in all races but may require help to cross road medians
Pre-entries at: Run-away Sport; Runners Store; Post Net Pretoria West
21.1km AGN Race Walk ChampionshipSaturday 16 September Brooklyn Road Race 21.1/10/5 km
Race Organisers: Pretoria Marathon ClubVenue:Brooklyn Mall, c/o Veale & Bronkhorst Streets, Brooklyn
21.1 km 10 km 5 km Entry-fee R 100 R 80 R 40 70+, wheelchairs, blind runners Free (race day only) Start Time 06:00 06:10 Cut-off 03:00 02:00
No animals allowedBaby strollers welcome on the 5km raceWheelchair athletes welcome in all races
Free t-shirts to 1st 100 on line entries
Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld & Fourways Crossing; Runners Store
www.enteronline.co.za
Saturday 23 September Bophelong Road Race 21.1/10/5 kmRace Organisers: Bophelong Athletics Club
Venue:Bophelong Community Centre, 19477 Molepo Street, Mamelodi EastGPS: S 25.7168 E 28.3769
21.1 km 10 km 5 km Entry-fee R 90 R 70 R 50 Start Time 06:00 06:15 Cut-off 03:00
Route not wheelchair friendly
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Pre-entries at: Run-away Sport; Runners Store
www.entrytime.com
Monday 25 September The Combat Run 21.1/10/5 kmRace Organisers: Titans Lifestyle Club & Armscor Athletics Club
Venue:Gerotek Test Facilities, R104 WF Nkoma Street, Pretoria West (13km outside Pretoria CBD)GPS: S 25.45.515 E 28.00.522
21.1 km 10 km 5 km Entry-fee R 90 R 70 R 50 Start Time 06:00 06:30 Cut-off ??:00
There is also a 6 & 12 km trial run (R70 & R90)
Pre-entries at: Runners Store; Sweatshop South Downs
AGN 21.1km ChampionshipsSaturday 30 September Clover Irene Spring Race 21.1/10/5 km
Race Organisers: Irene Athletics ClubVenue:Irene Village Mall, c/o Nelmapius & Van Ryneveld Avenue, Irene
21.1 km 10 km 5 km Entry-fee R 90 R 70 R 40 60+ R 50 70+ Free Start Time 06:00 06:10 Start Time – Walkers / wheelchairs 05:45 Cut-off 03:30
Route is wheelchair friendlyPets allowed on the 5km
Pre-entries at: Run-away Sport; Total Sports Irene Village Mall; Sweatshop Southdowns, Dunkeld, Broadacres & Bedfordview
www.enteronline.co.za & www.irenevillagemall.co.za
Saturday 7 October Chamberlain Capital Classic 21.1/10/5 kmRace Organisers: Phobian Athletiics Club & Alpha Centurion Runners/Walkers
Venue:Phobians Club, Queens Crescent, LynnwoodGPS: S 25.45’64.4 E 28.15’22.8
21.1 km 10 km 5 km Entry-fee R 90 R 60 R 40 Blind athletes, 70+, 80+ - race day only Free Start Time 06:00 06:15 Cut-off 03:30
Wheelchair & baby strollers welcome
Pre-entries at: Run-away Sport; Runners Store; Sweatshop Southdowns & DunkeldChamberlains – Centurion, Montana Megastore, Silver Lakes Megastore, Waterkloof Glen & Riviera
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www.enteronline.co.aLeague Race
Saturday 14 October Jacaranda City Challenge 42.2/21.1/10/5 kmRace Organisers: Agapé Athletics Club & SportsvendoVenue:SABS Grounds, 1 Dr Lategan Road, Groenkloof
GPS: S 25 46’ 10” E 28 12’ 42”
42.2km 21.1km 10 km 5 km Pre-entry fee (until 5 October) R 150 R 80 R 70 R 30 Entry fees 60 – 79 R 80 R 50 R 40 Late entry fees (13/14 October) Closed R100 R 80 Late entry fees 60 - 79 Closed R 50 R 40 Jardine Joggers / 80+ athletes Free Start Time 05:45 06:15 06:30 Time Limit 05h:30 03h00 2h00
Free t-shirts to the 1st 5000 pre-entries
Chip results – no tear-off – no results
Pre-entries: Run-A-Way Sports; Sweatshop Dunkeld, Bedford & Southdowns, Randburg Runner; Sportmans Warehouse Atterbury value Mart, Centurion Value World & Kolonnade Retail
Park;
Enter on line: www.entrytime.co.za
Saturday 21 October CSIR Race 21.1/10/5 kmRace Organisers: CSIR Athletics CLub
Venue:CSIR, North gate, off Meiring Naude Rd, BrummeriaGPS: S 25 44.874 E 28 16.523
21.1 km 10 km 5 km Entry-fee R100 R 80 R 40 Entry fee 70+ Free Start Time 06:00 06:05 Cut-off 03:00
No wheelchairs or prams – course unsuitable
Pre-entries at: Run-away Sport; Sweatshop CenturionAlso at CSIR Wednesday – Friday 18-20 October 17h00 – 19h00 Sports hall, South gate
www.entrytime.com
2017 AGN LEAGUE FIXTURE LISTEVENT DISTANCE DATE LEAGUE
RR RW
Addicted to Life 10 / 21.1 km 09/09/17 X X
Jacaranda Challenge 10 / 21.1 / 42.2 km 14/10/17 X X
Kolonnade Retail Park Race can-celled 10 / 21.1 km 11/11/1
7 X X
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Masters Athletics Fixture list
Local meetings? Sept/? October 2017 SWD Oudtshoorn11 November 2017 Free State Bloemfontein
Time Trials :
Centurion - Lewende Woord Centurion on Wednesdays at 17:30
Contact Marinda 654 5800 (h) 082 720 9017
Rietondale –North Street, Rietondale (Rietondale Park in the street before the Crawford Stadium) Thursdays 17:30
Contact Dorothy Benadie 082 704 2300 [email protected] orHennie Venter083 702 4472
Zita Park - Tuesdays at 17:30 Zita Street, Zita Park, Garsfontein
Contact Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268
Gazebo Enquiries
Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268
Intercessor:
Fred Harding 076 777 7786
Agapé Executive 2016/2017
Name Position Telephone number
E-mail address
Marieta Bortoli Chairperson & editor 012 331 2089 082 466 7031
Hennie Venter Registrar & club captain 083 702 4472
[email protected]@agape.org.za
Marilett Jenkins Secretary 082 837 2142
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André Breytenbach
Treasurer 083 566 1090
De Wet de Beer PRO & vice-chairman 082 373 2987
Kobus Stander Race organiser 082 688 6697
Fred Harding Intercessor 076 777 7786
Marietjie Venter General activities & clothing co-ordinator
072 541 7268
Gustav Brink Statistician 083 417 8431
Photo corner
Agapé Executive
Marieta Bortoli Marilett Jenkins De Wet de Beer
Hennie Venter André Breytenbach Kobus Stander
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Marix Venter Fred Harding Gustav Brink (Ex-officio)
Dusk to Dawn
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