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The Yellowwood Warbler

The official newsletter of Yellowwood Park A. C.

June/July 2010 Go To

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In this edition…….

Captain’s Corner Letter from Kristi Comrades Results Comrades Prize-Winners Running Matters with Megz Time Trials with Kalman Cross Country YWP World Cup Experience Carbohydrate Drinks Happy Birthdays The Last Word….with Gary

E-mail Takkie Talk

Captain’s Corner

Just two things from me this month: Once again my humble thanks to all who contributed so resoundingly to our Kristi Campaign – may you all be richly blessed.

To Megz and Heather, my warmest appreciation for making our dance as perfect as it was. You have proven that you will make a success of everything you do!

In lieu of my usual waffle I have something far better. When I first read this letter to us from Kristi I had tears in my eyes, but joy in my heart……

Hi guys!

Hope you are all doing well!

Just a quick note to let you all know what’s been happening since I last saw you… The dance was just amazing! It was really awesome to see you all again. I’m sure you would agree, the girls did an outstanding job with the organising and the hall looked stunning. Having Mike give me his medal was truly the most emotional and special moment in my life. I have never felt so loved! You’re a very special man Uncle Mike and I love you to bits and tiny little pieces!

Another very special moment for me was being told by Steve that you guys had pulled together so tightly in this campaign that you managed to EXCEED what you initially set out to do. Thank you all for that very special evening! Big big thanks and love to Steve!!

Another big thank you – can I ever stop thanking you guys for the bike?? The answer to that is NO!!

I have incorporated riding the bike in my morning routine so before I leave the house, I do between 10 and 20 minutes! My dad and I are going to cycle in the evenings together too, so he can get fit for the Ama Shova-Shova in October. If he enters, I will come down with him and my mom and will hopefully get to see you all again!

I have some exciting news thanks to your generosity, support and the bike… Last week Wednesday, 7 July, Shirley had me doing exercises on the plinth as I was not feeling too well. She had my right leg bent and told me to try and straighten it. I managed to lift my foot up a bit every time she told me to straighten. She went to feel my quad for movement, which she normally has to do with muscles on my right side as it is difficult to see the flickers of movement. She didn’t have to feel. She could SEE the muscle moving! The bike is doing its job!! This would NOT be possible without you guys!

Not only that, but Shirley says I’m even walking faster than I did before I fell and broke my collar bone AND I’m standing a lot straighter! What an exciting month!!

With much love always,

are keen to start. When Steve mentioned it to me at the dance, I was ecstatic. Since I can remember, I’ve wanted to

Kristi

breaks every time someone leaves the Rehab because the Medical Aid funds are dry or Workmans Comp has stopped paying. In order to set up this trust, we – Steve, a Blue representative and I – would like to approach corporates, where I would present my story to the employees as a sort of guest speaker and then try to extract funds from them. We still need to meet and get the ball rolling but Steve seems more excited than I am so I’m sure we’ll have something concrete to report soon!

Thank you, as always for your ongoing support YWP! You make the good days brighter and the bad days lighter..

4883 14691 8113 16570 44916 57180 20235 33888 6899 28087 49797 24350 25146 6272 40708 57729 616 11027 44503 38900 RaceNo

Yellowwood Park A. C. Comrades 2010 Results

First Name Robert Nqabayezwe Michael Jennifer Mike Mike Anthony Thulasizwe Jan Johnson Dennis Sandra Petrus Craig Garth Lloyd Barry Willie David Janine Last Name Edouard-Betsy Thusi Sutton Sutton Thackray Smith Richards Ngcobo Kilian Dayal Houston-Mcmillan Conway Kok Holtzhausen Hancock Shabalala Varty Bothma Pittaway Schmidt Gender Male Male Male Female Male Male Male Male Male Male Male Female Male Male Male Male Male Male Male Female DOB 19/10/1949 27/09/1989 06/09/1960 21/03/1967 30/08/1965 12/10/1960 19/06/1958 21/12/1979 14/12/1958 12/05/1964 13/12/1970 05/07/1964 27/09/1956 10/03/1967 28/06/1979 25/03/1978 14/05/1939 01/07/1948 09/05/1957 21/11/1985 Seeding G C D E E H H C C B C D D D A E C D F E Medals 24 1 13 15 12 2 10 4 18 17 10 2 11 7 3 1 27 14 7 1 Finish Time 8.06.52

8.38.21

8.38.34

8.48.31

8.59.03

9.19.19

9.35.29

9.55.42

10.21.25

10.40.08

10.44.54

10.48.00

10.52.54

11.04.31

11.09.25

11.24.09

11.47.21

11.48.22

11.50.31

11.50.31

YELLOWWOOD PARK ATHLETIC CLUB 85th COMRADES - TROPHIES 2010

MARAIS TROPHY - FIRST YWP RUNNER YELLOWWOOD PARK TROPHY - FIRST YWP LADY SOUTH COAST MOTORS TROPHY - MOST OUTSTANDING PERFORMANCE SHANE WALKER TROPHY - 2nd YWP RUNNER FRED SCHOON TROPHY - FIRST YWP VETERAN LADY DAVE STOBY TROPHY - FIRST YWP VETERAN MALE CHAIRMANS TROPHY - FIRST YWP MASTER YWP CAPTAINS TROPHY - FIRST GRAND MASTER MALE BETTY LOMAX TROPHY - MOST IMPROVED LADY DICKIE DEACON TROPHY - FIRST YWP LADY NOVICE MARSHALL FORD TROPHY - FIRST YWP MALE NOVICE COMRADES MUG TROPHY - FIRST BILL ROWAN MEDAL TOUGH LUCK AWARD - 1st BRONZE MEDAL CRAIG KRUGER TROPHY - TWO GENERATION TROPHY SONIA ELLIOT TROPHY - FIRST HUSBAND & WIFE TEAM ZETTLER’S TROPHY - FIRST YWP RESIDENT NICK CLOETE TROPHY - LAST YWP RUNNER HOME TOILET SEAT AWARD ROB EDOUARD-BETSY JENNY SUTTON ROB EDOUARD-BETSY JAFTA THUSI JENNY SUTTON MIKE SUTTON ANTHONY RICHARDS ROB EDOUARD-BETSY NO ONE JANINE SCHMIDT JAFTA THUSI ROB EDOUARD-BETSY MIKE SMITH DAVE PITTAWAY and JANINE SCHMIDT MIKE AND JENNY SUTTON ROB EDOUARD-BETSY DAVE PITTAWAY and JANINE SCHMIDT STEVE CONWAY

Coaching Matters with Megz

INTENSITY

The second rule in the FITT principles relates to intensity. It defines the amount of effort that should be invested in activity. Like the frequency principle there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.

Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start training programme a target heart rate zone should be determined. The target heart rate zone is both a function of your fitness and your age. Here is a quick method to determine your target heart rate. HEART RATE & MAXIMUM HEART RATE An approximation of maximum heart rate can be calculated as: 220 – age = TARGET HEART RATE For beginners a target heart rate zone of 50 – 70% of their maximum heart rate is a good place to start. So for example if you are 40 years old that gives you a predicted maximum heart rate of 180 (220-40) Multiply 180 by 50% and 70% and your target zone is between 90bpm – 126bpm.

Fitter individuals should aim to get their target heart rate between 70 -85% of their maximum heart rate. Staying with the example above, the 40 year old athlete will now have a heart rate zone of 126 – 153bpm.

There are limitations to this method but it gives a good idea of exercise intensity.

Well Done to Phil, who won the prize for Quarter 2 of the Timetrial League. Sharon still leads for the year, with Phil, Zamile, and Heather not too far behind. See www.ywpac.co.za under Members Stuff for the latest standings.

PBs set in May/June 2010 : Distance Runner

2.5km

Glenn Le Roux 4km 8km Sharon Gilchrist Mike Smith Mike Thackray Megan Anticevich Phil Gilchrist Dave Pittaway Heather Conway Sarah Roodt Zamile Noconjo Sarah Roodt Phil Gilchrist

Date

19 May 2010 19 May 2010 30 June 2010 30 June 2010 19 May 2010 19 May 2010 19 May 2010 30 June 2010 19 May 2010 23 June 2010 2 June 2010 2 June 2010

Time

10:15 13:17 18:07 18:37 21:04 21:51 22:12 22:14 22:26 32:29 47:35 47:35

Timetrial Duty Roster : 7 Jul 2010 14 Jul 2010 21 Jul 2010 28 Jul 2010

Sandra Conway The Lesters Steve Conway Megan Anticevich 4 Aug 2010 11 Aug 2010 18 Aug 2010 25 Aug 2010

Heather Conway Mike Sutton Kalman Porritt Garth Hancock

Yellowwood Park hosted it’s third Cross Country at Stainbank Nature Reserve on Saturday 26 June. Well done to Mike Sutton and his crew on ensuring another very successful event. Approximately 200 runners took part.

Stainbank Cross-Country Results

Girls U10 2km 6. Megan Ferencak 15:48 Mens Vets 8km Boys U13 4km 4. Matthew Ferencak 5. Jarad Boy 26:02 27:47 2. Justin Hand 9. Philip van Niekerk 13. Mike Sutton 15. Martin Birtwhistle 34. Phil Gilchrist 30:02 35:16 35:38 35:53 51:09 Vet Ladies 4km 30. Sandra Conway 25:46 Mens Grandmasters 8km 2. Rob Edouard-Betsy 38:04 Senior Ladies 8km 4. Jenny Sutton 8. Samantha Andreas

Cross Country 2010 Fixtures

Date

17 Jul 14 Aug

Name and Venue

League 7 – Gelofte School League 8 - Hilton Harriers (KZNA Champs) 38:08 44:20 Senior Mens 12km 13. Phiwa Mthembu 14. Zamile Noconjo

Contact

Lisette Mundell 083 233 1156 Jeff Speed 082 892 4215 49:38 40:22

Whew, what a month it was, and now the World Cup is over and all South Africans are justifiably proud. We were very lucky to go to two group games so I put together a couple of slides just to reflect on this unbelievable event…………

World Cup Final at Soccer City

Being the soccer nut that my brother is, he decided to blow his bonus on World Cup Final tickets. I was lucky enough to be asked to join him at Soccer City to be a part of this awesome moment in South African history. While I was excited to get to the stadium and watch the closing ceremony and match, I was just as excited about the journey to the stadium. Journey is the best word to describe it because it ended up being similar to a leg from The Amazing Race! The plan was to drive to the airport for our flight to Joburg at 9:50, catch the Gautrain from the airport to Sandton City, catch a bus from there to Westgate, then catch another bus to the Stadium by the latest 17:30. This demanded a lot of trust in the South African Public Transport!

A highlight of the trip was definitely Nelson Mandela Square at Sandton City. The Dutch supporters were there in force, they had a band and were singing, dancing and of course fluking the Spanish supporters (this was of course before the game). After wandering around a packed Sandton City, we grabbed some food and hopped on a bus. Our first look at Soccer City sent shivers all over, it was a massive, very impressive structure which just seemed to appear out of nowhere. As we got off the bus and walked with the crowds, the excitement was building up inside and I knew that I was in for something special. Upon entering the stadium grounds we encountered what could be best described as The Orange Sea! Dutch supporters were all congregated around a Coca Cola stage singing along to some Dutch superstar; it was at this moment that I discovered the origin of “Boere Musiek”. Never in my life did I think that I would hear

Sweet Caroline

in Dutch… When we eventually entered the stadium (after searching every shop for final merchandise), we started to realize where we were and what was happening. After snapping some photo’s around the stadium we took our seats and waited for the show to begin.

The closing ceremony was amazing… the colours, the fireworks, fighter jets, Shakira, elephants and lasers… what more could a guy ask for?! By the time the ceremony was finished we had forgotten that we had a game of football to watch! The atmosphere in the ground was incredibly awesome, when the crowd was shouting or even when there was silence, you could feel the excitement and tension in the air. The final result was of course disappointing (especially since we were wearing orange shirts, orange beanies, orange scarves and orange shoes!) but it definitely did not ruin the day. I felt special to have been able to witness a World Cup Final, especially on African soil.

After watching the Spanish celebrations, it was time to finish our Amazing Race. We had a flight to catch home at 2:30am; it was already almost midnight… We boarded a train from the stadium and set off to the station which was supposed to get us to the airport. After nodding off a few times we arrived at an empty station. We searched the streets outside and could not find a taxi anywhere. Now What?!

We joined up with some Pommies and a couple Chileans and together we tried to make our way to the airport with only about an hour to spare before our flight. Now being the YWP athletes we are, we decided to take a run to the airport across what looked like would be some residential roads. We failed to realize however that the roads were actually highways….in some cases 4 lanes wide! We negotiated them as well as some banks, holes in fences, dirt paths and finally got onto the airport road. We ran along the road to departures, while attracting some strange glances from the cops directing traffic. We parted ways with the foreign supporters and hopped on our plane feeling frozen and exhausted (Warren of course feeling the effects of the run more than I was).

I finally got into bed around 4:30am and I was absolutely finished! 2 Car trips, 2 buses, 2 trains, 2 planes and one cross country run… over 5 hours of travelling for 120 minutes of football. I lay in bed thinking…

was it worth it?

ABSOLUTELY!

I would just like to thank my brother for choosing me to join him in this experience, I greatly appreciate it and I’ll see you in Brazil in 4 years time!

Whats in your Carbohydrate drink?

Author: Glenn Macnamara (21 May 2010) Sugars largely! That’s the Simple and Complex answer!

Reading labels on tubs and tins can be a mind altering experience! So many foreign sounding words can either sound really impressive or intimidating! So, I thought I would look at the most common ones and explain what they mean………

Types of Sugars

Sugars can be quickly absorbed by the body or take longer to be absorbed. Simple sugars tend to be more quickly absorbed while Complex sugars may take a little longer.

Sucrose

Most of us understand sucrose as sugar. Table sugar is a more common name. As a molecule it comprises glucose and fructose.

It operates similarly to glucose in that it is more a short chain sugar.

Fructose

This is a sugar derived from fruits. One of the benefits fructose provides is that it is a slower release sugar and therefore tends to be gentle on our insulin levels. Fructose also tends to burn longer in the body. One tends to use less fructose than sugar because of its longer lasting abilities however about 20% of athletes do not tolerate fructose well.

Glucose

This is a very simple sugar and is readily and quickly available to the body during exercise. In endurance events like Comrades or Ironman, many athletes develop a distinct sweet craving late in the race. This is due to the body’s need for quick energy. Glucose is able to provide that need. It needs to be replenished frequently because our bodies use glucose quickly.

Maltodextrin

This is a medium chain sugar; meaning it has properties of short and long term sugars. Thus, it has both quick and slow release energy available to the body during exercise.

Dextrose

This has almost the same impact on the body as glucose- quickly available to the body in exercise but is not long lasting. It is also therefore a simple sugar.

Aspartame

This is known as a non nutritive sweetener. It comprises of 2 amino acids-aspartic acid and phenylalanine. It is about 200 times sweeter than sugar.

There are nutritionists who feel aspartame is not beneficial to the body.

Having said that, it is approved as “safe for use” in over 90 countries by the Food and Drug Boards. Despite this fact, there are still mixed feelings on prolonged use of aspartame.

Cyclamate

It is about 30-50 times sweeter than sugar. It has an interesting molecular structure because it is NOT digested and is excreted in the urine. It is approved in some 50 countries.

Acesulfame K

This is about 200 times sweeter than sugar! It is often found in meal replacement shakes, fruit juices, cold drinks and table top sweeteners.

Consequently, one does not need much of it to satisfy the body’s need for sugar during long and intense exercise.

There are of course other sugars. I have focused on the main ones found in the most commonly used sports drinks.

Till then, be Strong and Train, don’t Strain!

Thanks again Gary, good one!

Members Update :

• We now have 61 members •Welcome to Sarah Roodt :– Joined May 2010 •Welcome back Shelly–Ann Kelly :– Rejoined June 2010

Mug of the Month :

Nominations:

• Fred Schoon – told the girls he had more Bafana wine when it ran out, but was actually

refilling the bottle with Kellerprince box wine.

• Mike Sutton – While replacing the lock on the bar fridge, he couldn’t understand why the

drill bits were not penetrating the metal, only to find out after buying new bits that the drill machine was actually in reverse mode.

Winner:

• Jenny Sutton – Made arrangements to go to the Hillcrest Farmers Market or as she called

it “The Marmers Farket” at 6.30am on the Saturday morning after the World Cup Opening. Told everyone in the YWP club how

BiiiiiiiiiiG

the spinach were ,whilst consuming plenty of Fred’s Bafana/Kellerprince wine. When Gary & Desireé went to fetch her in the morning she bailed after not being able to lift her head off the pillow with a SMS …..”won’t make it”

Submissions and nominations welcome, please. Gary’s link is on the front page.

• Wives and girl friends are sometimes known as “hand brakes”. Mike Smith’s recent

date bled his brakes….

• Sharon Gilchrist wants to run but has a foot injury that cannot be diagnosed. They

say “Rosé wine” will fix it. Hang in there Sharon, it will come right !!