The Long Run - “This is your full dress rehearsal for the big day” Some words of caution for you if you are doing the long run this weekend. Some of you will hang in there and guts it out just to prove that you can do the distance. Any- thing less than the full dis- tance is seen as unaccepta- ble. Bruce Fordyce says, "typically, when I set off to run a long training run, I start my watch as I climb out of bed. For the next few hours I make sure I am standing, running or walking. I do not sit down until the run is over. I concen- trate on spending time on my legs." It was legendary that Bruce Fordyce would never com- plete his club's long run. At 40km he would simply get into a car and call it a day. Yet he still went on to win Com- rades. Too many runners use the long run as a means of prov- ing that they are ready to run the Comrades. A good run is their reassurance that the Comrades will come easily. In reality a fantastic long run could translate into failing to perform on the big day. Fordyce's views are as fol- lows: - Racing distances over 42km can be severely damag- ing to your leg muscles, par- ticularly over very hilly cours- es. The damage might take weeks or even months to heal. - The recovery period required could interrupt your training and affect your consistency in the final weeks. - The risk of injury or the dreaded flu is real. - You run the risk of burning up valuable mental energy and becoming stale. If you run cautiously there is more than enough time to recover for the big day. On the Run It is now time for you as part of your planning to test and to test again all the variables that you can control on the day. Decide what you are going to drink and when. Try to eat food such as bananas, Gu, biscuits and chocolate on the run. It is important to practice this for Comrades as you will be on the road for more most of the day. Get comfortable with your peak, sunscreen, socks and your club colours. Get com- fortable with your running friends who must not be too fast, too talkative or stop too often or surge too often. You will spend all day with them at Comrades. Enjoy your run. Comrades 2012: Thursday 19 April 2012 Week 17 / 2012 “Run Safely, Run wisely and Run to be seen” …...And the fantastic results contin- ue to roll in. Well done to all who ran Bergville on Saturday and in particular Paul Eichert and Lauren Calenborne first male and female with a 3:34 and 4:04 respectively, both PB’s, as well as to all the oth- ers who completed and also achieved PB’s (and by all accounts there were a number of them). Our ladies (Lauren Calenborne, Karen Fisher and Louise Fitzsi- mons) also came home with the ladies team prize. In the 21km Bergville race Shani Silver was the first lady overall in an excellent time of 90:06. On Sunday the Dick King races had a much smaller field but the times recorded were also not bad. Westville has a fantastic bunch of talented runners but what I was not aware of until recently was that it also possesses a number of mas- seurs. I have been injured for a while now but it never seems to amaze me by the number of lady members offering to rub my leg for me. If I don’t get to the Comrades start line it wont be for the lack of massaging. Good luck to everyone doing the long run or Chatsworth this week- end. Enjoy. CLUB LONG RUN DATE Saturday 21 April 2012 TIME 5am sharp VENUE START PMB City Hall FINISH Stokers DISTANCE Approximately 64km CLOTHING DO NOT WEAR CLUB COLOURS COST Club Members – Nil NON Club Members – R30.00 SECONDING Every 4km starting at the 5km mark GENERAL INFORMATION: Plan to be at the PMB City hall by 4.45am Find your own way to PMB Each water table will have water, Pepsi, Crème Soda, Potatoes, Chocolates, Marie biscuits, and assorted sweets
Transcript
The Long Run - “This is your
full dress rehearsal for the big
day”
Some words of caution for you if you are doing the long
run this weekend. Some of you will hang in there and
guts it out just to prove that you can do the distance. Any-
thing less than the full dis-tance is seen as unaccepta-
ble.
Bruce Fordyce says,
"typically, when I set off to run a long training run, I start my
watch as I climb out of bed. For the next few hours I make
sure I am standing, running or
walking. I do not sit down until the run is over. I concen-
trate on spending time on my
legs."
It was legendary that Bruce
Fordyce would never com-
plete his club's long run. At 40km he would simply get
into a car and call it a day. Yet he still went on to win Com-
rades.
Too many runners use the long run as a means of prov-
ing that they are ready to run the Comrades. A good run is
their reassurance that the Comrades will come easily. In
reality a fantastic long run could translate into failing to
perform on the big day.
Fordyce's views are as fol-
lows:
- Racing distances over 42km can be severely damag-
ing to your leg muscles, par-ticularly over very hilly cours-
es. The damage might take weeks or even months to
heal.
- The recovery period required
could interrupt your training and affect your consistency in
the final weeks.
- The risk of injury or the
dreaded flu is real.
- You run the risk of burning
up valuable mental energy
and becoming stale.
If you run cautiously there is
more than enough time to
recover for the big day.
On the Run
It is now time for you as part
of your planning to test and to test again all the variables
that you can control on the
day.
Decide what you are going to drink and when. Try to eat
food such as bananas, Gu, biscuits and chocolate on the
run. It is important to practice this for Comrades as you will
be on the road for more most
of the day.
Get comfortable with your peak, sunscreen, socks and
your club colours. Get com-fortable with your running
friends who must not be too fast, too talkative or stop too
often or surge too often. You will spend all day with them at
Comrades.
Enjoy your run.
Comrades 2012:
Business Name
Thursday
19 April 2012
Week 17 / 2012
“Run Safely, Run wisely and Run to be seen”
…...And the fantastic results contin-
ue to roll in. Well done to all who
ran Bergville on Saturday and in
particular Paul Eichert and Lauren
Calenborne first male and female
with a 3:34 and 4:04 respectively,
both PB’s, as well as to all the oth-
ers who completed and also
achieved PB’s (and by all accounts
there were a number of them).
Our ladies (Lauren Calenborne,
Karen Fisher and Louise Fitzsi-
mons) also came home with the
ladies team prize.
In the 21km Bergville race Shani
Silver was the first lady overall in an
excellent time of 90:06.
On Sunday the Dick King races had
a much smaller field but the times
recorded were also not bad.
Westville has a fantastic bunch of
talented runners but what I was not
aware of until recently was that it
also possesses a number of mas-
seurs. I have been injured for a
while now but it never seems to
amaze me by the number of lady
members offering to rub my leg for
me. If I don’t get to the Comrades
start line it wont be for the lack of
massaging.
Good luck to everyone doing the
long run or Chatsworth this week-
end. Enjoy.
CLUB
LONG
RUN
DATE Saturday 21 April 2012 TIME 5am sharp
VENUE START PMB City Hall FINISH Stokers
DISTANCE Approximately 64km
CLOTHING DO NOT WEAR CLUB COLOURS COST Club Members – Nil
NON Club Members – R30.00
SECONDING Every 4km starting at the 5km mark
GENERAL INFORMATION:
Plan to be at the PMB City hall by 4.45am
Find your own way to PMB Each water table will have water, Pepsi, Crème Soda, Potatoes,
Chocolates, Marie biscuits, and assorted sweets
Upcoming races:
Time Trial Duty:
Date 1st member assist 2nd member assist
24-Apr Diane Wearne Nicole Centner
01-May
08-May Craig Munro Gayle Lombard
15-May Kelly Benschop Veronica Labaschagne
22-May Tim Parle Alison Parle
29-May Sheree Kirsten Sindy Kirsten
Our Sponsors let’s support
those who
BE RESPONSIBLE: wear your reflector belt while out running after dark
Training Groups:
Westville Mall:
Monday, Wednesday & Friday - 5am
Tuesday & Thursday – 5:30am
(The Tue/Thu group also have a large walking group)
Kloof Virgin Active:
Monday, Wednesday & Friday – 4:50am
Westville Athletic Club:
Tuesday # Time Trial – 5:45pm
Monday & Thursday # Track – 5:30pm
NEXT DRAW IS
08 MAY 2012
YOU NEED TO BE AT
THE DRAW TO WIN
Day Date Race KM Venue Start time Supported
April-2012
Thursday 19-Apr Ladies TT League Chiltern 18h00
Saturday 21-Apr CLUB LONG RUN 65km PMB Town hall 05h00
Sunday 22-Apr Chatsworth Freedom Run 52 & 25km Chatsworth 05h30
04:36:26 Louise Fitzsimons 01:37:13 Ross McKechnie
04:39:59 Wayne Simmons 01:41:55 Trevor Hart-Jones
04:42:50 David Heron 01:42:46 Daryl Hefer
04:44:02 Ollie Lamusse 01:46:11 Gary Cocking
04:47:03 Liz Chelin 01:47:09 Simon Collins
04:51:10 Ollie Mirando 01:51:49 Brandon Jackson
05:00:28 Dave Lowe 01:54:46 Janine Nortje
05:36:01 Ted Clark 01:56:15 Shane Ellis
05:38:07 Brian Smith 01:56:30 Kevin Rocher
05:38:07 Elize Herbst 01:57:20 Dave Saunderson
05:54:02 Chris Herbst 01:58:00 Shelley Frankish
06:03:00 Rod Jarvis 02:02:33 David Roux
06:15:33 Michelle Kemp 02:08:54 Denise Monda
06:15:33 Graham Buck 02:12:44 Tiffany Callaghan
21,1km 02:14:20 Sue Smith
Time Name 02:14:21 Andy Watson
02:22:14 Brenda Cox
01:25:48 Richard Long 02:34:35 Debbie Lundin
01:30:06 Shani Silver
01:36:22 JP Chelin
02:02:24 Robin Long
Cross Country: A small but enthusiastic group of Westville Athletes pitched up for the Cross Country League at Collegians on Saturday. Stuar t Cox and the entire family
became “geko’s” as they all competed for the 1st time. They flew the flag for XC being a family discipline. Andy Daly did well to finish - this is not a joke,
he has been battling with injuries recently, so well done! Gill Tregenna romped in as first lady in the 70+ age group – an achievement worth celebrating
and once again showing that all can participate in the XC leagues.
Everyone who participated agreed that it was tough and hot, but a great afternoon. The Westville tent was a social hub with runners and family all en-
joying a great afternoon together with soup, hotdogs and drinks supporting the social atmosphere.
Remember that we have many long standing traditions on the XC circuit: The first time you participate, you are classified as a GEKO. On your second
event you get bumped up to a LIZARD and then 3rd time out of the starting blocks, qualifies you as a full on CROC.
This is a major mile stone as you are then presented with your XC shirt. And…………….(insert drum roll)…………….we will be unveiling the new shirt at the
next league event on Saturday 12 May at ‘Toti. We have been VERY fortunate to have GETFIT CHALLENGE sponsor our shirts this year. It is
going to be a very striking shirt and one which you will definitely NEED to add to your running wardrobe. So, if you qualify as a Croc from last year, or if
you’re heading towards being a Croc this year, don’t miss your opportunity at ‘Toti.
GETFIT can be contacted on 0861 348 348 or visit their website www.getfitchallenge.co.za speak to either Denver or Niel.
