Transcript PBs set in September 2010 - Yellowwood Park Athletics Club

The Yellowwood Warbler
The official newsletter of Yellowwood Park A. C.
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trial and race
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September 2010
Go
To
In this edition…….
☻
Captain’s Corner
☻
Ama Shovashova
☻
Getting To Know……
☻
Running Matters with Megz
☻
Time Trials with Kalman
☻
Hill Training
☻
Merewent 10
☻
Running Stamina
☻
Happy Birthdays
☻
The Last Word….with Gary (and Barry)
Captain’s Corner
I’d like to start by thanking Dave Bassett for his wonderful
initiative in putting together the Ama Shova “Ride For Kristi”
that we are all so looking forward to. Although Dave is pretty
much out of the mix “North of the Umgeni” he still maintains a
keen interest in the club and he and Brenda support all the
club functions. We count ourselves privileged to still have you
both on board.
Rob Edouard-Betsy has once again excelled at the highest
level by claiming third place in the 60 – 65 category at the
recent SA Marathon Champs in a highly commendable 3.25.
This on top of a very late call-up and then muddling the dates
(he ran 16km the day before, thinking the race was the next
weekend!). Well done Robbie, YWP is extremely proud of you!
Congratulations to Tim Dubery on a very creditable showing at
the SA Cross Country Champs a while back. Ridiculously
undertrained he still claimed seventh place in his age group
and was the first KZN man home. Commiserations go to Martin
Birtwhistle who struck down with severe gastro-enteritis on
the eve of their departure and had to withdraw.
Ama Shovashova 2010: Riding for Kristi
Well no one can ever accuse Dave of being short
of ideas. Realising that even Rob was tiring of
his company at the local cycle races he came up
with a cunning plan to get a few more people to
join him at the old National Classic, and so the
Ride for Kristi was born! Seriously though, your
support has been amazing , and on 17 October
around 50 YWP connections will be joining him
to raise awareness for Kristi and other survivors
of violent crime (double-click on the workbook
top right to see who’s riding). And what a day it
promises to be: ceded in the celebrity batch with
Kristi there to see us off for a jolly roll down to
Durban!
Then in the afternoon the bring ‘n braai picnic in
the glorious gardens of Stainbank Castle. Please
feel free to bring your friends and family along to
hear all the war stories and to meet Kristi. Little
Dominic is also coming up to meet all who
offered him such whole-hearted support through
his operation.
As a special treat Dave and BMG has booked
up-and-coming local duo The Hinds Brothers to
play for us later in the day.
Sound equipment kindly
supplied by Michele’s Mobile
music. For all your function’s
music visit:
www.michelesmobilemusic.co.za
Message to the riders: I will be on the
sidelines cheering for you guys and giving
you all the prayers and support you have
shown me! I hope that as you continue with
your training, and on the day, my support is
as tangible to you as yours it to me every
single day!!! God bless, Lots of love, Kris
xxx
Dominic is doing so well. He pulled
a big loose scab off the other day
and underneath is all beautiful new
skin. The swelling has gone down
and as usual he is nothing short of
amazing. He is going in on the 19th
October to have the frame removed
and will then be in a normal cast.
Love, Michele
Dominic with his amazing
surgeon, Mr Fraser
Don’t forget we’ll have the richly talented
Hinds Brothers entertaining us with their
original folk/rock/alternative sound, plus a
few choice covers.
Michele, Chris and Dom leave
hospital after the op.
Pirate Dominic!
ON RUNNING by Derek Jarman
I joined YWP running club in 1980 and was talked into running Comrades by Eddie Horne and George Podmore in
This month we’re privileged to hear from one of
1982. That year was a downrun and it rained at the start and was freezing. My time was 10.44.45. My best Comrades
was 9.23. I ended up running 16 Comrades,
finishing
of those. The other
fourstalwart
I just ran out
time.
I also
ran 16
our
elder12statesmen,
a true
of ofthe
club
and
Bergville races, my best time being 4.40. I have finished Comrades with both Martin and Charmaine at different
much-loved honorary life member……..
times. Martin and I won the Father and Son trophy and when I ran with Charmaine the same trophy included
daughter. I have also finished Comrades with my niece Dorothy and lots of our own runners from YWP.
In July 1997 I participated in the World Vets Marathon in a time of 3hr.55min. My best times for running were:
10k 44 mins
15k 67.30mins
21k 1hr.37mins
42k 3hr.34mins
8k 36.10mins
4k 16.35mins
I was roped into working on the YWP race by the late Robbie De Leur. And now over 20 years later I am still there.
During this time I served on the Committee under the Chairmanship of the late Des Masefield. I was also Chairman for
2 years during which time YWP won the best organized race and the Polly Shorts Race, thanks to the hard work of
Dennis Finney, who was in charge of organizing the races at the time.
I recruited everyone and anyone I saw running, family; 8 members, work mates 20 members; even the current
handyman who calls himself Peg Leg, A B Burton ran Comrades after I roped him in. Piet Botha, who worked at
Ijuba, was too proud to ask anyone for a lift home after Comrades down run so he walked all the way home from
Kingsmead to Bellair. I was working for Ijuba Breweries and succeeded in getting them to sponsor our annual race.
They also sponsored Mandene race and Hillcrest 42k, as well as cross country. Added to this Ijuba ended up
sponsoring a table on the Comrades Race day for about three to four years. That was great fun with family,
workmates, and any willing worker getting up at the crack of dawn to do their bit in the name of running.
I have always enjoyed running, bringing in and helping many a novice to enjoy their first of many runs. Our 5.30pm
YWP bus “picked” up and “dropped” off many eager runners. Some are still running to this day with quite a few
races behind them.
When Peter Kemp and George Podmore passed onto the “Great Big Race” in the sky I really felt it as they always
supported me. Peter started his running career with me and George always egged me on.
Last but not least, there is my son Martin, who always had something to say to make me run harder and pushed me
to do my best times. At Bergville one day, my niece Fran came upon Martin and I as we were having a “heated
discussion” and she told us afterwards that it was a good thing we hadn’t taken up paddling; enough said!!
And now, I am pleased to say, my Grandson Aidan has also joined YWP Athletics Club, thereby keeping up the
Jarman name in running.
And behind every successful man………
BERNADETTE: I have to add my bit: One year when Derek and Martin ran a Comrades up run I had to drive up to PMB
to fetch them. Arriving in the early morning I had left the car lights on, and on returning at the end of the race found that,
not only was the battery flat, but so was one of the tyres. Martin, poor tired man, climbed into the back seat and collapsed,
Derek, on the other hand, had to change the wheel then push start the car to get it going. Many a time, after finishing
Comrades he had to go and take down the club tent. He always a tough one, I must say. That is why at the wonderful age
of 72 he continues to run almost every day, does a 45 min spinning class twice a week and cycles every Saturday
,(weather permitting).
From left to right: Peter Roux, Craig “Oros”
Kruger, Gary Schwegmann, Barry Stevens,
Derek Jarman and Paddy Gronbeck
Fartlek
Training
Fartlek comes from the Swedish term meaning “Speed Play” and is interval or speed training that
can be effective in improving speed or endurance.
Fartlek involves varying your pace throughoout a run, alternating between fast segments and slow jogs.
Unlike traditional interval training that involves specific time or measured segments, fartleks are more
unstructured. Work-rest intervals can be based on how the body feels. With fartlek you can experiment with
pace and edurance, and to experience change of pace.
Fartlek training allows you to increase your speed over sustained periods of running, by increasing your lactic
threshold (the point where you feel the burn). This is because of the combined factors of your body learning to
run more effeciently at a certain heart rate. There is also an element of your body coping better with lactic acid
in it’s system and processing it better.
Scientifically, fartlek training also has the benefit that, as a by-product, lactic acid produces lactate. This is an
engery source and is used by the body in slower periods of running, thus allowing the body to re-use the
energy it has stored. This is called the lactate shuffle.
Try this simple fartlek workout:
• After a 5 –10 minute warm up, speed up to faster than your comfortable pace
• Run at this pace to a nearby landmark, like a street sign or parked car or telephone pole
• Once you’ve reached your landmark slow down to your slower than your normal pace until you’ve fully
recovered and your breathing is back to normal.
• Then return to your normal running pace and repeat the same pattern of fast segment, short recovery,
normal pace, until you’ve completed 6 fast segments.
Farlek can be done during any training run and not only on the track. Incorporate it into your trail runs, general
training runs or even hills to spice things up a bit.
PBs set in September 2010 :
Distance
Runner
Date
Time
2.5km
Heather Conway
22 Sep 2010
13:01
Aiden Pellow-Jarman
8 Sep 2010
13:15
Dave Pittaway
1 Sep 2010
14:30
4km
Aiden Pellow-Jarman
1 Sep 2010
21:35
8km
Glenn Le Roux
1 Sep 2010
34:30
Kalman Porritt
22 Sep 2010
35:25
Timetrial Duty Roster :
29 Sep 2010
6 Oct 2010
Heather Conway
Mike Sutton
27 Oct 2010
3 Nov 2010
Sandra Conway
The Lesters
13 Oct 2010
Kalman Porritt
10 Nov 2010
Steve Conway
20 Oct 2010
Garth Hancock
17 Nov 2010
Megan Anticevich
Well Done to Sarah Roodt who scored highest in the Timetrial
League for July-September.
How to Tackle Hill Training
Author: Coach Jenny Hadfield (16 Aug 2010)
You built your base. Now it’s time to incorporate hills into your training. If you live near hills,
that’s perfect. Start to do your shorter runs in the hillier parts of town.
During the next two months, transition your longer runs to the hills as well. If you live in the
flatlands like me, dedicate one of your shorter runs mid-week to hill repeats on a treadmill. You
can select a hill program on the treadmill or do it manually and control the hills yourself.
Start with one minute at 3 to 5 percent and follow with at least two to three minutes running at
0 percent to catch your breath. Alternate one minute on a hill with 0 percent grade for the rest
of the run. Every two weeks add 30 seconds to the interval until you reach three minutes (e.g.
1:00, 1:30, 2:00…).
If you have one hill outside (or a parking ramp), you can run it repeatedly as well, making sure
you have adequate recovery time in between each hill repeat. If the hill is short (under one
minute to climb), start with six hill repeats and add one each week. If it is longer (more than a
minute to climb), start with four repeats and add one each week.
There are two ways to tackle hills. One is to use the hill to make you stronger. This strategy is
great for training. That is, you run up the hill hard, focusing on taking short, quick steps and
pumping your arms.
The second is to make friends with the hills. This is a great strategy for race day, but should be
practiced in training too. Marathoning is all about energy management. If you race hard up the
hills on marathon day, you're going to race through your energy stores and fatigue quickly. It's
better to take the hills efficiently and use the hill to make you run faster. Think like a cyclist and
change gears going up the hill. In other words, shorten your stride, and maintain the same
effort level (breathing, heart rate) as you have going into the hill. This means slowing down.
Let the other runners pass you, it's all part of the plan.
When you reach the top, you'll have the energy to excel, use gravity and let the hill pull you
down. Open your stride at the top, relax, lean gently forward and let it pull you down. Trust
me--hills are a lot more fun when you have a good strategy. And this one not only conserves
energy, but it can improve your performance too.
Good luck!
Zakhele was first YWP and 15th overall!
A great turnout at the Merewent 10 and some
excellent times. Not the usual flat course, but
quite a toughie, so the fact that it was a tad
short made the times fairly indicative of some
outstanding performances. Well done to all!!!
POS
NAME
AGE
15
Zakhele Mthembu
23
23
Phiwayinkosi Mthembu
62
SEX
CAT
TIME
M
20-34
31.48
24
M
20-34
33.02
Mike Sutton
49
M
40-49
37.34
73
Martin Birtwhistle
48
M
40-49
38.17
82
Glenn Le Roux
53
M
50-59
39.10
95
Jenny Sutton
43
F
40-49
40.30
105
Kalman Porritt
46
M
40-49
41.15
106
Gary Lester
52
M
50-59
41.33
114
Mike Thackray
44
M
40-49
42.11
119
Mike Smith
49
M
40-49
42.35
134
Dennis Houston-McMillan
39
M
35-39
44.03
211
Megan Anticevich
23
F
20-34
52.08
242
Heather Conway
22
F
20-34
53.45
269
Aidan Pellow-Jarman
13
J
<20
56.14
272
Janine Schmidt
24
F
20-34
56.54
273
David Pittaway
53
M
50-59
56.54
327
Sylvia Gow
50
F
50-59
1.01.49
385
Derek Jarman
71
M
60+
1.10.39
Jen was 5th overall and first 40 – 49!