Transcript Slide 1

The Yellowwood Warbler
The official newsletter of Yellowwood Park A. C.
Go
To
1
Words from the Chair
2
Club Captain’s Comment
3
The Saltin Diet
Visit our website
4
View 2009 time
trial and race
results
E-mail Kalman
E-mail for Dance
Tickets
Running Matters with Megz
5
Time Trials with Kalman
6
Cross Country
7
Dinner Dance
8
Marathon Training
9
Two Oceans featuring Gary’s 20th
E-mail the editor
Chairman’s E-mail
In this edition…….
10
Happy Birthdays
11
Phil’s Beer Tasting Evening
12
The Last Word….
February 2010
Words From The Chair
Good day all. I trust everyone had a pleasant Easter and enjoyed the time off work. To
those using the break to do their ultra marathon training for comrades I hope the run went
well. I travelled with a few Yellowwood park members to the Two Oceans and it was good to
see such a high number of our runners taking part in the big race. Congrats to all the managed
to finish this awesome but difficult race and a special well done to our resident ballie Gary
Lester on finishing his 20th-amazing achievement Gary!!
There
See you
on are a few popular races coming
up so watch the info sent out by our club captain Mike
the Sutton.
road An important date to remember
is the club's long run from PMB city hall to Hillcrest on the 25th April. We still need to have
numbers for catering purposes so let myself or Mike know if you intend running. There will be
seconding provided and transport available. After the run we will meet back at the Lambert
lounge and have a braai on the deck.
The tickets for our annual dance are now available and can be picked up on Wednesdays at
time trial. Give Megan or Heather a call for more info. Remember this event also brings to an
end the fundraising for Kristi so let’s not forget our pledges. As already mentioned in previous
correspondence Kristi will make the trip down from JHB for the function so we aim to make the
dance a special and memorable one-don't miss out!! Invite friends and family and help
make the night one to remember.
On Sunday the 9th may main club has challenged the runners to a 20 -20 game of cricket -both
the men and women. I will be contacting you soon for your participation. To even things out we
will also be staging a run against the main club-hopefully
Stephen before the cricket so as to tire them
out! We will have a braai afterwards to end off what
should be a fun day. Speaking of fun Phil's
0829416154
beer tasting month end proved highly successful and I can assure Thursday morning proved to
be a little difficult. Now it’s the ladies turn and April month end will be for the wine drinkers
and we have a few of these in our club! All these events are part of the fundraising for Kristi so
PLEASE get involved.
Time is ticking away and comrades is almost upon us. We will have a few more discussions and
pre events before the big day so watch this space.
Club Captain’s Comment
Happy days! Yes, what a jol Two Oceans was, and all just part of the whirlwind ride at the club at the moment!
Between races, cross country, training runs, month-ends, socials, the Kristi Campaign, etc we really are on a roll!
My heartfelt thanks to all who continue giving so selflessly to make us the most dynamic club around. A
particularly big Thank You to our new events coordinators Megz and Heather for making a huge impact on
proceedings.
Speaking of Two Oceans, I must again congratulate my other best mate Gary on a most significant milestone in
becoming the first YWP runner to complete 20 voyages at this most awesome event. I think he’s the reason we
still get such a good turnout there every year! Nice one Ballie, what next?
Even closer to home, one of the more significant achievements of late came from my beautiful wife Jenny at the
recent SA Triathlon Champs in Germiston where she grabbed a bronze medal in the 40 -44 category. Well done
kiddo – that’s just reward for all the sacrifice! Jen had previously been in sublime form at the Midlands Ultra
Triathlon, winning her category again, and more significantly finishing 5th overall just behind the elite athletes!
To all those who missed the beer tasting – man you lost out on a really good hangover! Phil, you’re the man!
That was brilliant! Definitely worthy of at least an annual spot on the calendar!
My hardcore cross country team really do us proud and I thank you all for keeping us at the forefront of this
marvellous discipline. I’ve made far more friends from other clubs through cross country than road running – it
really is one big happy (but competitive I promise) family. Come along and join us folks – it’s a lot more real than
sweating in front of the TV hoping The Sharks don’t have another off day (although we have been known to give
the odd pass if you actually go to the game!)!
Don’t forget the Lester/Sutton wine tasting at month-end. We’ve got a few tricks up our sleeves and promise to
give the Gilchrists a run for their money.
If I don’t see you on the road, I’ll see you in the reserve!
Cheers
Mike
“Yellowwood Park Athletic Club – Making Running A Team Sport”
R.I.P. Links Pillay 05.07.1964 – 07.03.2010
On 10 March we bade a fond farewell to Links who passed away
tragically at the Verulam marathon whilst trying to qualify for
Comrades. Our deepest condolences to his family, and heartfelt
thanks to all who attended.
Claire Horner (Kingsley) winner, Helen
Buley 2nd, Rianna de Lange 3rd, Corrine
Berg 4th and Jenny 5th at the prizegiving of the Midlands Ultra triathlon
LONG TRAINING RUN
Sunday 25 April from Pmburg to Hillcrest
Leaving Pelican Service Station in YWP at 5.00am. Transport available and seconding
en route. Cost R20. Please let Steve or Mike know if you intend doing it.
Don’t forget the braai (and post-mortems) at the club afterwards.
YWP A.C. Comrades Club Races 2010
DATE
NAME OF EVENT
DISTANCE
18-Apr
Dick King 21,1km run
21,1km run
16-May
Savages 50th Golden Jubilee
21km run
30-May
COMRADES MARATHON
89 Km Run
Click to
open
Kindly submitted by Martin PellowJarman and endorsed by Comrades
stalwarts Mike Thackray, Jan, Gerard and
Sarel van der Merwe Kilian as well as
Comrades legend Rob Edouard-Betsy
Donner!
Hierdie
“diet” is
sleg!!!
Eish, so
far, so
good!!!
Nou’s ons
weer
maats!!!
Getting FIT with FITT
There is a lot of buzz being generated around 2010, whether it’s to complete Comrades or even other goals, road running
has seen a dramatic increase in participants since the beginning of the year. We have also seen some injuries cropping up
and have had to deal with a tragic loss because of the “too much too soon” syndrome.
The FITT principle is a great way of monitoring your exercise programme . The acronym FITT outlines the key components
of a balanced exercise regime.
Watch this space for more in
F = Frequency
depth explanations on each
How often are you taking part in this activity a week?
I = Intensity
principle
The amount of effort invested into the training
T= Type
What kind of exercise are you doing? Cardio or resistance training, time trial or recovery, flat or hills…
T= Time
How long are you exercising for?
It is important to remember as one principle increases the others should decrease. For example, if you decide to increase
your frequency, you would have to decrease the number of high intensity workouts in order to remain injury free. Your
body needs time to adapt and recover.
Training hard and fast for long periods of time does not make you strong, it makes you injured!
PBs set in March 2010 :
Distance
Runner
4km Run
Zakhele Mehmbu
3 Mar 2010
13:12
Lloyd Shabalala
3 Mar 2010
19:07
Sharon Gilchrist
3 Mar 2010
22:52
Janine Schmidt
17 Mar 2010
22:59
Dave Pittaway
17 Mar 2010
23:33
Lloyd Shabalala
17 Mar 2010
40:16
Megan Anticevich
24 Mar 2010
47:30
Dave Pittaway
24 Mar 2010
49:24
8km Run
Timetrial Duty Roster :
Check www.ywpac.co.za
for timetrial results and
ladders, and for duty
rosters under Members
Stuff
Date
14 Apr 2010
Heather Conway
21 Apr 2010
Mike Sutton
28 Apr 2010
Kalman Porritt
5 May 2010
Garth Hancock
12 May 2010
Sandra Conway
19 May 2010
The Lesters
26 May 2010
Steve Conway
Time
Hutchinson Park, Amanzimtoti
Ladies 8km
Jenny Sutton
34:55
Men 8km
Mike Sutton
31:10
Tim Dubery
31:29
Martin Birtwhistle
Gary Lester
Men 12km
Garth Hancock
Lahee Park, Pinetown
Ladies 4km
(30 runners)
4. Jenny Sutton
18:42
Men 8km
(42 runners)
8. Tim Dubery
32:04
33:10
10. Mike Sutton
32:33
36:15
27. Gary Lester
37:25
28. Kalman Porritt
38:00
16. Shane Lester
49:10
18. Garth Hancock
55:09
53:55
Men 12km
(19 runners)
Cross Country 2010 Fixtures
Date
Name and Venue
Contact
24 Apr
League 4 – Collegians in Pmb
Les Burnard 082 336 7244
League 5 – UKZN Athletics Track
Clyde Kinoch 082 572 3408
26 Jun
League 6 – Stainbank Nature Reserve
Mike Sutton 082 961 1615
17 Jul
League 7 – Gelofte School
Lisette Mundell 083 233 1156
14 Aug
League 8 - Hilton Harriers (KZNA Champs)
Jeff Speed 082 892 4215
8 May
Yellowwood Park Athletic Club Annual Dinner
Dance
(Incorporating Comrades Prize Giving and the Kristi “I Will Walk” Campaign)
Date: 5 June 2010
Venue: Woodlands Primary School
Time: 18h00 for 18h30
Dress: Formal (All guests are requested to wear Black and White)
Cost: R100 per person
Dinner will be served
Cash Bar available
Variety of live entertainment
Please purchase your tickets from Heather or Megan before 5 May 2010
Marathon Training
Click to
open
An article kindly submitted by Gary Lester, a veteran (Master now!) of over 50 standard
marathons and 41 Ultras (13 Comrades, 8 Bergvilles, 20 Two Oceans!), so he should know good
advice when he sees it. Thanks Ballie, please keep the articles rolling in.
Two Oceans Results
Click to
open
We had a nice contingent of runners this year and by all accounts everyone
had a great time down in Cape Town and thoroughly enjoyed their events,
all run in pretty much ideal conditions.
Gary’s 20th Two Oceans
Click to
open
Hearty congratulations to Gary on becoming the
first YWP runner to complete 20 arduous Two
Oceans!
JAYSON MAHLINZA
8
MARCH
1971
SHANE LESTER
9
MARCH
1988
MAJOJI MALUNGISA
13
MARCH
1974
PHIL GILCHRIST
18
MARCH
1964
JENNIFER SUTTON
21
MARCH
1967
LLOYD SHABALALA
25
MARCH
1978
BRAD HAYNES
27
MARCH
1959
Apologies to the newer
members for no archive
pics yet. Mike
STEPHEN CONWAY
4
APRIL
1962
WARREN LESTER
7
APRIL
1985
Phil’s Beer Tasting Evening
Mike asked me to comment on the beer tasting evening. Well as a first effort, I think it went off quite well, with
the exception of Martin who had stomach problems from eating too many curry sandwiches ( nothing to do
with the beer!)
Where do I start? I was pretty apprehensive going into this, as I have not done anything like it in the past. My
skills in setting up social evenings are not that honed. We had a meeting on the Thursday before with Steve,
Heather, Sandra, Fred, Sharon and myself. Heather and Megan were going to do the decorating for the
evening, and the music was sorted thanks to Warrens trusty laptop. Steve mentioned that the Main club and
the running club would sponsor some beer. As this was a fundraising event for Kristi, all contributions would be
put to good use. Sharrie and I went “beer shopping” at Makro. That was VERY exciting. I felt like a kid at
Christmas, and selected a couple of beers that people would not normally drink. ( either because of price or
taste).
Setting up the evening was pretty smooth, and I had great help from Nadine, who had no prior warning, but
just jumped in and made a big contribution to the success of the evening.
After reviewing the beer tasting categories, I see that I err’ed in telling you all about the “empty glass factor”.
It seems that to have a ring of froth around the glass when the beer is finished, is more desirable than having
a “clean” glass. It wouldn’t have made any difference to the outcome of the competition I don’t think, but I
thought I must correct it here before we get too good at these beer tastings and are invited to something more
prestigious. I wouldn’t want anyone to embarrass themselves because of misinformation on my part. Quoted
from www.chiff.com/beer/
“ Empty Glass Factor (5) - A trace of the ring in the glass (+) A very clean glass (-) The best beers leave a
nice ring of foam”
In the email that I sent around, I neglected to mention thanks to Megan and Heather for the decorations and
balloons (click), and Warren for the music (click). As usual, it is the little things in the background that
contribute to the success and “feel” of the evening and was really appreciated.
Thanks also to Fred for the use of his glasses.
Regards
Phil Gilchrist
Pacer Computers
0824589733
Phil’s Beer Tasting Evening
Sharon’s raffle was very popular
– well
done
Nadine!
Mike asked me to comment on the beer
tasting
evening.
Well as a first effort, I think it went off quite well, with
the exception of Martin who had stomach problems from eating too many curry sandwiches J ( nothing to do
with the beer!)
Where do I start? I was pretty apprehensive going into this, as I have not done anything like it in the past. My
skills in setting up social evenings are not that honed. We had a meeting on the Thursday before with Steve,
Heather, Sandra, Fred, Sharon and myself. Heather and Megan were going to do the decorating for the
evening, and the music was sorted thanks to Warrens trusty laptop. Steve mentioned that the Main club and
the running club would sponsor some beer. As this was a fundraising event for Kristi, all contributions would be
put to good use. Sharrie and I went “beer shopping” at Makro. That was VERY exciting. I felt like a kid at
Christmas, and selected a couple of beers that people would not normally drink. ( either because of price or
taste).
The
girls up
enjoyed
the evening
too!
Setting
the evening
was pretty
smooth, and I had great help from Nadine,
who had
nothe
priororder
warning,
butday!
Malarkey
was
of the
just jumped in and made a big contribution to the success of the evening.
After reviewing the beer tasting categories, I see that I err’ed in telling you all about the “empty glass factor”.
It seems that to have a ring of froth around the glass when the beer is finished, is more desirable than having
a “clean” glass. It wouldn’t have made any difference to the outcome of the competition I don’t think, but I
thought I must correct it here before we get too good at these beer tastings and are invited to something more
prestigious. I wouldn’t want anyone to embarrass themselves because of misinformation on my part. Quoted
from www.chiff.com/beer/
“ Empty Glass Factor (5) - A trace of the ring in the glass (+) A very clean glass (-) The best beers leave a
nice ring of foam”
In the email that I sent around, I neglected to mention thanks to Megan and Heather for the decorations and
balloons, and Warren for the music. As usual, it is the little things in the background that contribute to the
success and “feel” of the evening and was really appreciated.
The Master Brewer kept things
Thanks also to Fred for the use of his glasses.
running/pouring smoothly!
Regards
Jen didn’t think we had a clue!
Phil Gilchrist
Pacer Computers
Hmmm,
a fine pale ale, Dale?
0824589733
The Last Word….
Dear Friends
Merv and I had a wonderful wedding on the
27th Feb. We had lovely weather (with a
slight rain shower after the service apparently good luck!).
Hope to be able to celebrate with you all the
next time we are home.
All my love
Mrs Gordon-Hughes!
During the days of compulsory military
service one man came to symbolise the
archetypical brave young man keeping
our loved ones sleeping safe at night,
and now for the first time we are able
to reveal the true identity of that uberhero! Yes, here he is folks, it’s……
The newsletter wouldn’t be the same without something from
“Grandfather”. Thanks Barry.