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Magnolia Newsletter #08                            
25 February 2016
Chairman: 
Charl Crouse
082 900 1323
crouse-fam@netactive.co.za

Club captain:
Dewald Muller
071 528 9614
mullerdewald@yahoo.com

Newsletter editor: 
Melinda Smal
072 360 3816
Melinda.Smal@gmail.com

Website:
Noel Young
071 679 5042
Noeljyoung@gmail.com

Registrations:
Magda Grobler
083 732 5534
Magda.Grobler@adamsadams.com
Content
  1. Upcoming events
  2. Magnolian of the month
  3. Registration 
  4. Running vests
  5. Sunday runs
  6. Time trials & Tuesday runs
  7. Tuesday social club braai
  8. Magnolia Long Run
  9. Comrades Charity evening
  10. New members
  11. Birthdays
  12. Website
  13. Club tents
  14. Race information
  15. Race results
  16. Thank you
  17. Race reports & photos
  18. News
  19. Articles
Please be considerate and respectful when you contact the above-mentioned people or any other committee member.
1. Upcoming events
Date       Time        Event
Sun 28 February      6:00  Deloitte Pretoria Marathon 42/21/10km (No Sunday Club run)
Sat 5 March     6:00  Sunrise Monster 32/10km
Sun 6 March     6:00  Sunday run hosted by Martin Gouws (20km)
Sat 19 March     6:00  Kolonade 3 in 1 21/10/5km
2. Magnolian of the month
The Magnolia Committee decided to announce a Magnolian of the Month in order to introduce all the movers and shakers to the club, based on any form of service/contribution or achievement.

For the month of February 2016 we will award this to Dieter Gloeck  for his 13 year contribution to the club and for hosting a wonderful breakfast for his 60th birthday. Dieter is a true legend in the running community with immense running experience and stories to share.
3. Registration for 2016
New Magnolia registration procedure with effect from 4 April 2016
 
In an attempt to reduce the amount of cash we have to deal with during the registration period and to streamline our administrative processes, the club committee has decided to change the registration process from 4 April 2016.
 
Registrations will now be done as follows: 
  • New and existing members can download the application form from the website (http://magnoliaroadrunners.co.za/membership/), complete it and e-mail it to the registrar, Magda Grobler at magnoliaroadrunners@gmail.com, together with proof of payment – either EFT or bank deposit slip.
  • The application form should be marked to indicate where the member wishes to collect the license number:  the club house or Run-A-Way Sport.
  • The registrar will print these documents, complete the invoice book, and allocate a license number to the member, or obtain the reserved number requested by the member, if applicable.
  • Once or twice a week (depending on the time of year) the invoice together with the license number will be delivered to Run-A-Way Sport and the members will be notified when ready for collection from the shop.
  • Members who prefer to collect license numbers from the club house on a Tuesday can still do so.  The same process can be followed as mentioned above in order to reduce the waiting time, especially during the first month of registration.
  • Should members not have access to the Internet to download the membership form or to do an EFT payment, they are welcome to come to the club house on a Tuesday afternoon between 17:00 and 18:30 for registration. The current procedure for club registrations will not change.
  • Alternative arrangements will be made when members notify the registrar at least 3 days in advance.
We would like to invite members who are still uncertain about the new procedures to contact any of the committee members or reply to the club e-mail address with queries.

Current registration procedure 
  • Registrations can either be done at the clubhouse on Tuesdays from 17:30 to 18:30 OR at Run-A-Way Sport in Lynnwood (012 – 361 3733). 
  • No registration will be accepted without payment at the club or at the shop.  Should you prefer to pay via EFT (this is also our preferred method of receiving your payment), you have to provide a hard copy of proof of payment – no cell phone notifications on the day will be accepted.
  • To make an EFT payment, please use the banking details below:
          Standard Bank - Acc No 012 187 429
          Branch code 012 345
          Account name:  Magnolia Road Runners
          NB: Please remember to use your name as reference when doing an EFT payment.
  • Please check the ASA website in case any of your personal details have changed and make the necessary changes.  The club administrator will then ensure that your license number is completed online once you have registered at the club or the shop.
  • Click here for procedures for Magnolia registration.
  • Click here for procedures for ASA registration.
  • 2016 ASA licensing form.
  • ASA Licensing Registration System for 2016
If you are considering changing clubs, the club administrator will have to transfer you on the ASA website. Please contact Magda Grobler, Melinda Smal or Noel Young to do the transfer for you.
Membership fees for 2016
1st Adult member
R400
2nd Adult (family)
R350
Junior (under 18)
R100
Senior (under 25)
R200
Great Grand Master (70+)
R250
Social member (no AGN race number)/ Friends of Magnolia (Belong to another club)
R200
4. Running vests
Running vests are available at the club and at Run-a-Way Sport in Lynnwood.
Running vest (male and female) - R190
Cyclist vest with zip - R230

Please contact Carmen van Niekerk should you have any queries regarding the clothing.
VERY IMPORTANT!! Please make sure that you wear both your 2016 AGN license numbers on the front and back of your vest. Runners who do not adhere to this rule will be disqualified from races. Also refrain from using earphones as this is also against ASA rules.
5. Sunday runs
Please note there will be NO Sunday run this Sunday 28 February 2016 due to the Deloitte race.

The next Sunday run will be on 6 March 2016 at 6:00.
 
The Sunday runs form a significant part of the success of the club. We kindly invite you to assist us again by presenting a Sunday run.  We need more volunteers for Sunday runs going forward until Comrades. The available dates are: 01 May. The club provides all the refreshments and will also provide a route. Volunteers can contact our club captain Dewald Muller mullerdewald@yahoo.com (071 528 9614) or Rudolf van Wyk Rudolf.vanWyk@aecom (082 054 8586) if you are interested in doing a Sunday run.
6. Time trials and Tuesday runs
Tuesday runs
Every Tuesday there will be a running group at the club doing a training run. It could vary from hill training, stairs or Fort Klapperkop, depending on the crowd.
We will be starting at 17:00 from the club house. 
Anyone is welcome to join.

Thursday time trials
Magnolia will be joining forces with the Phobians time trial on Thursdays.
Due to the traffic around our club, time trials have become dangerous and thus Phobians have welcomed us to their time trials. There is a 4km and 8km route.
Their time trials work on a time chip system and the club will buy 20 chips for those members who are interested.
We encourage all members from Magnolia to join us on a Thursdays at 17:30 at Pretoria High School Old Boys Club (378 Queens Crecent, Lynnwood).
For the time trial calendar please visit the following link:
http://phobians.co.za/images/documents/PHOBIANS%20Time%20Trial%20Dates%202016.pdf
Please contact Rudolf van Wyk should you have any further queries.
 
Time trial results
8 km runners 18/02/2016
Place Name Club       Bib No        Gender     Total Time   
1 SIMON CHIRWA   PHOBIANS   31 M 35:10
2 RUDOLF VAN WYK   MAGNOLIA   85 M 38:20
3  PAUL HUNDERMARK    MAGNOLIA   90 M 40:08
4  BEVERLEY RAUSCH   PHOBIANS  158 F 45:53
5 VERE MOORHOUSE   PHOBIANS  45 F 57:49
6 IVEN MOORHOUSE   PHOBIANS  44 M 59:16

8 km walkers 18/02/2016
Results not final

4 km runners 18/02/2016
Place   Name  Club          Bib No     Gender         Total Time
1 NOEL YOUNG    MAGNOLIA   122 M 16:37
2 FANIE NTULI PHOBIANS   108 M 18:02
3 MELINDA SMAL MAGNOLIA   7 F 18:18
4       ESTI VAN WYK DE VRIES      MAGNOLIA   87 F 23:16
5 JEANNE OLIVLER MAGNOLIA   86 F 25:59
6 CARIN HOFFMAN MAGNOLIA   88 F 26:00
7 JAN HUGO PHOBIANS   101 M 26:22
8 GRAHAM STRANGLEMAN  PHOBIANS   14 M 28:23
9 THATO MOLOTO PHOBIANS   62 M 33:03
10 JOHAN JACOBS PHOBIANS   107 M 33:46


4 km walkers 18/02/2016
Place Name    Club        Bib No       Gender         Total Time  
1         ERIC STEENKAMP        PHOBIANS      165 M 43:04

Please visit the Phobians website to view results http://www.phobians.co.za/index.php/time-trial/tt-results/tt-results-2016
7. Tuesdays social club braai
Every first Tuesday of the month Magnolia hosts a very informal social club braai. You are welcome to bring your meat and the rest of the family for a braai. We provide the fires. Everyone is welcome!!
Our next braai is 1 March 2016!!!
Time 18:30
Cash bar available
8. Magnolia Long Run
MAGNOLIA will be hosting our 14th long run on 24 April 2016 through the shaded and quiet streets of Brooklyn and Groenkloof. To cater for all types of runners, either fast or slow and to provide the flexibility of allowing the runner to determine their own distance, the route is a 15 km loop that goes no further than 3 km from the club at any time.

Our Long Run offers you the following:
  • Determine your own distance from 15 to 45. The nature of the course will allow for incomplete laps.
  • Ideally placed 5 weeks before Comrades.
  • 5 fixed water points on route stocked with Coke, Powerade/Energade, water and snacks.
  • There will also be a sweep vehicle to identify the last runner or to provide aid to anybody wanting a lift back to the club.
  • Drop off warm or wet clothing at the clubhouse after the first lap.
  • Collect your own special drink from your car as the run progresses.
  • Run on quiet shaded streets with very little traffic.
  • No big hills and relatively flat.
  • Shower facilities will be available afterwards.
  • Parking and guards – but parking still at your own risk
  • Remember this is an organised long training run and is not a race. No medals will be issued.
Cost per person, as this is a non-sponsored event: Magnolia buys the drinks for all 5 points as well as snacks for 2 water points, arrange car guards, and gives an amount to each of the 3 helping clubs/sport store to cover some of their (snacks) costs of the day.

3 laps, 45 km – R 80
2 laps, 30 km – R 60
lap, 15 km – R 40 (Walkers welcome)

Start 6:00 from the Magnolia Clubhouse, c/o Middel & Dey streets, the white building next to Mimmos/ Crawdaddies/Shell Petrol garage. 2 Blocks from the Brooklyn Circle/Shopping Centre. GPS co-ordinates: S25 46.321 E28 13.816
9. Comrades Charity Evening
PLEASE COME AND SUPPORT THE
BARNYARD FUND RAISING PROJECT
IN AID OF
COMRADES MARATHON CHARITIES
WILDLANDS ~  PINK DRIVE ~ STARFISH FOUNDATION ~ WORLD VISION 
MONDAY, 16 March 2016 
PARKVIEW BARNYARD THEATRE
DOORS OPEN 18:30  /  SHOW BEGINS 20:00
COST  -  R150
PRE-ORDER DELICIOUS PIZZAS & PLATTERS FROM THE BARNYARD THEATRE (CASH BAR AVAILABLE -  NO BEVERAGES MAY BE BROUGHT IN FROM OUTSIDE)
FULL TABLE RESERVATIONS WELCOME -
INVITE FRIENDS AND FAMILY FOR A FUN EVENING OF MUSIC AND DANCING
 
CONTACT:  Steven Vienings
TEL:  083 310 8138
steven.vienings@gmail.com
10. New members
We would like to welcome all the new members (including social members) who joined Magnolia in 2016.

Lawrence Kapp, Linda Venn, Jean Fryer, Carolyn Thompson, Mirilene Swanepoel

Please remember to provide us with all your correct details and information.
11. Birthdays
From all of us at Magnolia we would like to wish the following members a very happy birthday:
Carel Kleynhans 25 Feb
Nico Barnard 26 Feb
Nadia Van Rooy 26 Feb
Manie Pienaar 01 Mar
Kenny Erasmus 03 Mar
12. Website
Please go have a look at our Magnolia website http://www.magnoliaroadrunners.co.za 
Please send us some suggestions of what you would like to see on there. If you have any proposals please
send it to Noeljyoung@gmail.com

Also remember to visit our Facebook Page and share your Magnolia moments here with the rest of the group. 
13. Clubtent
The next club tent will be at the Deloitte race on Sunday 28 February 2016. 

Please contact Dirk Olivier 082 787 5097 should you have any queries regarding the club tent.

The club tent will be at all Pretoria races on weekends unless specified otherwise. There will not be a club tent at races on Wednesdays. 
All members are invited once again to make use of the gazebo at the races. The gazebo is there for all members to enjoy. Dirk Olivier is our dedicated “gazebo man” and have been appointed to support us at most races. Cold drinks and snacks are provided by the club. Beer/ciders will be available at no cost at races with a distance of 32km and more, otherwise beer/ciders will be sold for R10. 
14. Race Information
15. Race results
Contact Colin Billau or Noel Young if you ran a race outside Pretoria and send them the race results or URL to the results. 
Bronkhorstspruit (AGN) 10Km race - 2016-02-13    
Position Initials Surname Sex Age Club Finish Time   
170 M Hanekom F 26 Magnolia 01:01:52
229 J Schoombie M 31 Magnolia 01:06:09
233 C Muller F 27 Magnolia 01:06:34
277 E Vd Merwe F 58 Magnolia 01:10:41
341 C Haak F 33 Magnolia 01:17:43
398 F Louw M 63 Magnolia 01:21:43
495 I Louw F 57 Magnolia 01:38:27
             
Chesa Nyama Love The Run (AGN) 10km race - 2016-02-14  
Position Initials Surname Sex Age Club Finish Time
206 M Coetzee M 84 Magnolia 01:06:52
242 E Oosthuizen F 51 Magnolia 01:11:44
294 S Blignaut F 48 Magnolia 01:22:01
             
Modern Autohaus 4 In 1 (LIMA) 42km race - 2016-02-20  
Position Initials Surname Sex Age Club Finish Time
75 M V D Meule M 20 Magnolia 03:50:52
79 A Meyer M 23 Magnolia 03:52:20
             
Cape Peninsula (WP) 42km race - 2016-02-21    
Position Initials Surname Sex Age Club Finish Time
825 M Louw M   Magnolia 03:59:02
1513 C Mac Dougall M   Magnolia 04:27:15
2426 M Essink F   Magnolia 0.2056829
16. Thank you
  • Thank you to Dirk and Gerrit Olivier for the club tent at the Tuks race on Saturday 20 February.  
  • Thank you to Kenneth Lagerwall for the article.
  • Thank you to Gert Pelser and Dieter Gloeck and his family and friends for arranging a very special birthday run on Sunday 21 February 2016.
17. Race reports and photos
Please send us some Magnolia related pictures and any inspiring personal race reports for the photo corner.
Some of our Magnolia members at the Tuks race on Saturday 20 February 2016.
Dieter Gloeck 60th birthday Sunday run
18. News
Willie Hall Sport Tours 2016
AT YOUR SERVICE TRIPS & TOURS 2016

Comrades Marathon Bus Tour
27th May to 30th May 2016
* * *
Price R2 300 pp. sharing
Price includes: Return bus trip, 3 nights' accommodation, and one meal voucher, transport to start of Comrades Marathon and return to flats after the finish. Visit Comrades House, Pietermaritzburg and Durban Expo to register
** Departure: Atterbury Retail Park, Pretoria via Barnard Stadium, Kempton Park**
* * *

2016 Comrades Marathon Bus Tour Long weekend
26th to 30th May 2016
* * *
Price R2 600 pp. sharing
Price includes: Return bus trip, 4 nights' accommodation, and one meal voucher, transport to start of Comrades Marathon and return to flats after the finish. Visit Comrades House, Pietermaritzburg and Durban Expo to register. Price excludes: Friday’s sightseeing in Durban, boat cruise, Marine World & Moses Mabhiba Stadium.
** Departure: Atterbury Retail Park, Pretoria via Barnard Stadium, Kempton Park **
* * *

2016 Loskop Marathon Bus Trip Only 50 km race
16th April 2016
* * *
Price R600 pp.
Price includes: Return bus trip, drop athletes at start in Middelburg and take supporters to finish at Loskop Dam. Return to Pretoria.
** Departure from Atterbury Pick n Pay Hypermarket, Pretoria **
* * *

2016 Long Tom Marathon Bus Trip
18th March 2016
* * *
Price R1 700 pp.
Price includes: Return bus trip, registration in Sabie, 1 night accommodation with dinner & Breakfast, drop athletes at start in Sabie Dam. Return to Pretoria.
** Departure from Atterbury Retail Park, Pretoria via Barnard Stadium, Kempton Park **
* * *

2016 Arthur Creswell Marathon Trip
8th to 9th April 2016
* * *
Price R1000 pp sharing
Price includes: Return bus trip, Friday accommodation near Bergville & supper, drop athletes at start in Bergville and go to finish at Ladysmith. Return to Pretoria.
** Departure: Atterbury Retail Park, Pretoria via Barnard Stadium, Kempton Park **

Do not delay your booking. Contact Willie Hall today. Cell phone number: 082 375 6174: E-mail: info@tripsntours.co.za We also host a variety other holiday bus tours and sport tours
19. Articles
Rules of running: Over 40s
Keep running strong past the big 4-0.

by Lisa Marshall

Ok, here’s the bad news: runners tend to slow by three to six per cent over the course of their 40s, by 10 per cent per decade in their 50s and 60s, and by 15 per cent per decade after 70, as their strength, flexibility and bone density diminish. Now for the good news: much can be done to fend off the decline. 

Focus on strength
If you haven’t already started a strength training regime (which helps runners at any age), it’s more important now than ever. Muscle mass declines by roughly eight per cent per decade after the age of 40 and strength training helps to counteract that loss, while also building muscular scaffolding to ease the burden of running on ageing joints. Spend 30 minutes twice a week targeting muscles that running often misses (such as glutes, hips, core and arms). Use your body as weight, by doing squats, lunges, press-ups and planks.

Foam-roll every day
Flexibility is another casualty of age, but booking yourself a daily session with a foam roller can preserve and restore it. Foam-rolling your hamstrings, quads and glutes loosens up connective tissues and promotes blood flow, much like a massage.

Keep up some speed
Old injuries and a declining V02 max (the body’s capacity to transport oxygen to muscles) can put ageing runners off speedwork, but it pays to put your foot on the accelerator from time to time. Practising quick leg turnover is key for maintaining your neuromuscular coordination, range of motion and fitness. Start by adding some short pickups (eg 10-20 seconds fast, 30-60 seconds recovery, repeated 10 times) to a routine run. If you want to progress to something more challenging, try 60 seconds fast followed by two minutes slow, repeated three times.

Nurture your bones
To counteract age-related bone-density loss, which can increase the risk of stress fractures in older runners, make sure you’re getting enough calcium and vitamin D. Good sources of calcium include dairy products, as well as tofu, broccoli and sardines. For your vitamin D hit, stick oily fish such as salmon on the menu, try cod liver oil supplements and spend some time in the sun.

Adjust your goals
You may not be getting any faster, but, in the words of Olympic-marathon gold medallist Frank Shorter, vow to ‘slow down as slowly as possible’. Look forward to any birthday that puts you in a new age group category. Explore new distances (such as a mile or a marathon) or new events (triathlons, trail races) in which you can still notch yourself a shiny new PB. And remember, the most important thing of all is this: even if you have slowed down a bit, at least you’re still out there, running and loving it.
These tips came from our expert panel:
Greg McMillan, world-renowned running coach and exercise physiologist
Frank Shorter, winner of the 1972 Olympic marathon and still running regularly at the age of 67
Dr Jordan Metzl, sports medicine specialist and author 
Dr Jim Afremow, sports psychology consultant and author of The Champion’s Mind: How Great Athletes Think, Train and Thrive (Rodale, £10.68)
Kim Mueller, elite runner, new mum and sports nutritionist
 

Our mailing address is:
magnoliaroadrunners@gmail.com
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