Dear 
Nedbank Running Club
Member
                 

We are proud to announce that our running club website is now up and active.
As members you will find club and running news, results, blogs, galleries and more on the site.
Soon we will have all the past newsletters archived on the site too. In the interim, all the newsletter content is located on the site for your benefit.

Each individual Nedbank Running Club will be able to upload their club's personal news content onto the website. 
Training and passwords will be provided to the respective club web managers shortly. Should you be interested to help, please contact your local committee to offer your assistance.
In the interim, Club Chairmen and committee members can send all pertinent information to us to be uploaded.
 
We know that there could be teething problems in the beginning, so bear with us and advise of your concerns, suggestions etc. We are committed to adding value to your running lives, so will do our best to enhance the site and have everything ship shape ASAP.
Enjoy the new website. The address is www.nedbankrunningclub.co.za

Regards
Nick Bester- National Manager of Nedbank Running Club

 

Perhaps one of the most frequently made mistakes by runners after the Comrades marathon is to get back on the road too soon. The post Comrades recovery is a slow and deliberate process and cannot be hurried.

Many runners, but particularly novices get excited about running again after Comrades and use leg stiffness and pain as their readiness "indicators" As soon as the post race stiffness has worn off they believe they have recovered and they start training again.

However the damage that Comrades does to the body is deeper and more long lasting than many runners realize and recovery may not be complete.. A hard Comrades damages the legs but it also taxes the immune system severely. It drains the body of strength and leaves it weak and open to illness and sickness.

I learnt this back in 1979 when one of my great running rivals, Johnny Halberstadt ran second in the Comrades and two weeks later ran 5th in the Transvaal half marathon championships. I was amazed at his recovery and could not believe that someone could run a 5:50 Comrades and then a 65 minute 21 km only 14 days apart. I was still battling to run 5kms with still leaden legs.

Johnny continued to race well until about 6 weeks after the Comrades when he suddenly came down with a bad dose of flu. One problem followed another and he did not race well again until early the next year. The problem is he had simply not given himself enough time to recover from the 90 hard kilometers he had run in the Comrades. In the end his body forced him to take a break.

I believe in taking a decent two week break after the Comrades and then running gently and without any racing at all until the spring returns to my legs. This usually happens around the first week of July ( For a May Comrades) I return to proper training and racing in mid August.

So Nedbank Comrades runners take a decent break. Make certain that you have fully recovered before running hard again. There is plenty of time left to build up to the Soweto marathon in November
Besides it is mid winter. It is dark and cold out on the road. What other excuse do we need?

Thanks TUKS, it was a great event!

The team to New Castle will be announced, probably late next week after the selectors have had a chance to make their pick and the AGN board had a chance to approve the team.

Only 86 days remain before the South African Cross Country Championships. The event will take place at LC de Villiers on 12 September, but before then we will have the Gauteng North championships on the very same track. If I could give any kind of advice, it would be to make sure that you are able to run hills.

Event 6, Innovation Hub (Enduro) (20 June 2009)
This weekend's event takes place at the popular Innovation hub. Like last week, the track will ensure that you get a good workout. We expect many participants because it is not only the last league event, but also the last event to qualify for the team to Newcastle. Please see the pamphlet attached.

Please call Chris Callaghan at 082 37 52052.
Entry Fee: R 10.00
Temporary Licences: R 5.00 (Athletes 14 years and older)
Program:

Race 1 - 12:30 - 1 km 
Girls 8 yrs (Born 2001 or after), Boys 8 yrs (Born 2001 or after)

Race 2 - 12:40 - 2 km
Girls 9 yrs (Born in 2000), Girls 10 yrs (Born in 1999)

Race 3 - 12:50 - 2 km
Boys 9 yrs (Born in 2000), Boys 10 yrs (Born in 1999)

Race 4 - 13:00 - 3 km
Boys 11 yrs (Born in 1998), Boys 12 yrs (Born in 1997)

Race 5 - 13:15 - 3 km
Girls 11 yrs (Born in 1998), Girls 12 yrs (Born in 1997), Girls 13 yrs (Born in 1996)

Race 6 - 13:30 - 4 km
Boys 13 yrs (Born in 1996), Boys 14 yrs (Born in 1995), Boys 15 yrs (Born in 1994), Men 21yrs (Born in 1988 and after), Men 23 (Born in 1986 and after), Senior Men

Race 7 - 13:50 - 4 km
Girls 14 yrs (Born in 1995), Girls 15 yrs (Born in 1994), Girls 16 yrs (Born in 1993), Girls 17 yrs (Born in 1992), Women 21yrs (Born in 1988 or after),

Women 23yrs (Born in 1986 or after), Senior Women, Women 30, Women 35 yrs, Women 40 yrs, Women 45 yrs, Women 50 yrs, Women 55 yrs, Women 60 yrs, Women 65 yrs, Women 70+ yrs

Race 8 - 14:10 (includes both 6 km and 8 km distances)
Boys 16 yrs (Born in 1993), Boys 17 yrs (Born in 1992), Junior Women (1990, 1991, 1992), Men 60 yrs, Men 65 yrs, Men 70+ yrs - 6 km

Junior Men (1990,1991,1992), Senior Men, Senior Women, Men 30, Men 35 yrs, Men 40 yrs, Men 45 yrs, Men 50 yrs, Men 55 yrs - 8 km

Gauteng North Cross Country League

The season started with such a bang that it was difficult to find time to calculate the league Results. Remember that the league points are calculated from the results of four events:

Transnet
Soshanguve
Bronkhorstspruit
Innovation Hub

With three of the four competitions now complete, it is appropriate that we have a look at were we stand:
·       Junior League (Ages up to and including 13 years)
1.      LYNNWOOD LAERSKOOL (119 points)
2.      FORTIS NOORD (112 points)
3.      ELARDUS PARK LAERSKOOL (105 points)
4.      NANTES PRIMARY (98 points)
5.      GARSFONTEIN LAERSKOOL (97 points)

Intermediate League (Ages 14 to 19)
FORTIS NOORD (117 points)
AFFIES (104 points)
TRANSNET and NEW BALANCE (100 points)

Senior League (Older than 19 years)
TRANSNET (117 points)
FORTIS NOORD (111 points)
TUKS (108 points)

Well done to all the teams!

New Balance Trial Run (Maxi Cross)

Have a look at the pamphlet attached regarding the New Balance Maxi Cross which takes place at Fountains Valley on 25 July 2009. I can guarentee you that it will be an experience you will never forget. It is the first official trial run in Gauteng North and I am willing to bet money that this sport will become evenn more popular than road races. Ask anyone from the Western Province and they will confirm that trial runs are spreading like wild fire there!

The Rest of the season

We are now firmly into the second stage of our cross country season. We are now working towards a position in the team to Newcastle on 11 July 2009. To be in the team, athletes need to compete in at least two of the events listed below:

·       Monaco Athletics Club (23 May 2009) Tshwane University of Technology Soshanguve, starts 12:30, contact Joel Baloyi at 012 327 4931 or 084 448 4873 - League 2.  1       Middelburg (30 May 2009), starts 08:00 contact Andre Gobey 072 191 0538 or the AGN office at 012 327 4391.
2       Bronkhorstspruit (06 June 2009), Erasmus High School, starts 12:30 contact Frikkie Geyser at 082 448 8603 - League 3.
3       Tuks (13 June 2009) Hatfield Christian Church, starts 12:30 contact Michael Seme at 073 148 5332.
4       Enduro (20 June 2009) Innovation HUB, starts 12:30 contact Chris Callaghan 082 37 52052 - League 4.

Please note that we have changed the required number of events to two in stead of three.
 
In the third stage, things become a little more complicated. In our drive to combine AGN and school events we will split our events into two groups:

·       Primary school athletes (Ages 8 to 13). 

To qualify for the South African Cross Country championships, athletes have to take part in at least three of the following events of which the Gauteng North Cross Country championships is compulsory:

Boerefort Primary School (24 July 2009)
Tuine Primary School (31 July 2009)
Simon Bekker Primary School (7 August 2009)
Gauteng North Championships (15 August 2009) (Compulsory)
You can contact Japie Venter at 082 823 8019. Please note that Primary Schools still need to affiliate to take part in the events on Friday's so that so that they can add your name to their results system.

Smaller groups, individual athletes and development groups will be affiliated via Athletics Gauteng North. Please try and have your school affiliated before the school holidays by obtaining a electronic file from Japie Venter. 

·       Secondary school athletes, seniors and masters (Ages 14 and up)

To qualify for the South African Cross Country Championships, athletes have to take part in at least three of the following events of which the Gauteng North Championships is compulsory:

Irene (18 July 2009). Agricultural Research Centre Irene, starts 12:30, please contact Wynand Breytenbach at 012 654 0005.

New Balance (25 July 2009) Fountains Valley. This event incorporates the first ever Trial Running event on the Gauteng North calendar. Contact Alan Smith at 073 255 7931.

TUT (1 August 2009) Tshwane University of Technology (Technicon Rand), starts 12:30, contact Jazz Mnyengeza at 076 262 9752. 

Gauteng North Championships - LC de Villiers (15 August 2009) (Compulsory), starts 10:00, contact Andre Gobey 072 191 0538 or the AGN office at 012 327 4931.

The National Cross Country championships take place on 12 September 2009 at LC de Villers in Tshwane.

Email List
If you received this email, but you are no longer interested in receiving cross country information, please reply to this mail and I will remove you from the list. If you know of any other person who would like to receive our email, please forward their address to me so that I can add them to the list.

Andre Gobey
072 191 0538

Results:

www.nedbankrunningclub.co.za - events - Results

For more Results go to: http://www.raceresults.co.za; www.athletics.org.za

Nedbank Running Club GN X-Country Results

www.nedbankrunningclub.co.za - events - Results

Nedbank Running Club CG X-Country Results

www.nedbankrunningclub.co.za - events - Results

Old Running Shoes
If you have a pair of old running shoes that don't see much action these days, but still have a few miles left on them, please bring them to Run Away Sports. They can give your old runners new homes, so they can finish up their useful life with someone who really needs them. Also children's running shoes for those less fortunate school children, running cross country.

Thanks you
Regards
Stein & Werne Steinbach 012 361 3733

 

A. AGE CATEGORIES AND RESTRICTION: 42.2km athletes must be 20 years and older.  21.1 km Athletes must be 16 years and older. 10km athletes must be 15 years and older. 5 km Participants must be 9 years and older. The athlete must be 19 years or younger on 31 December 2009. Athletes may enter only one age category and may only qualify for prize money in the category in which they are entered. All age category runners including juniors must wear the relevant numerical age category tags on their front and back, in order to qualify for awards. Proof of age is required for age category prizes.

B. CUT-OFF TIMES: The cut-off time for 10km and 21.1km events will be 3 hours, and 6 hours for the Marathons.

C. SECONDING: No seconding permitted. NB - no vehicles on any of the routes. Water points are located no further than 3 km apart.

D. SEEDING: Athletes will be seeded according to the qualifying time stated on their entry form. No changes will be permitted and no correspondence will be entered into.

E. GENERAL: The race will be run according to the rules of IAAF and ASA. Athletes do not need to belong to a club to participate. Athletes that are not licensed will be issued with one race number to be worn on the chest. The permanent or temporary license must be worn on the upper back. All foreign athletes must comply with IAAF rule 142.2 and 4.2. Foreign athletes must be able to produce a letter from their respective federation permitting participation on race day. No advertising in the form of tattoos, or any other form will be permitted to be displayed by athletes - other than that of the official club vest or the event race number.
All traffic officers and marshals must be obeyed. The race organisers reserve the right to accept or reject an entry. The entry fee is non-refundable. Tog bag facilities and toilets will be available.

F. FOR FURTHER INFORMATION PLEASE CONTACT Athletics South Africa (011) 880 5800 Email: mathaseries@athleticssa.co.za Fax: 011 442 3091 or 086 604 6880 G. 5KM FUN RUN Entries at the start on race day Entry Fee R10 Minimum Age 9 Years

2009 AGN License numbers

The 2009 Gauteng North license numbers are available from the Time Trails at the Old Boys CBC club in Groenkloof on Thursdays 17:30pm and at our offices, 173 Van Niekerk Street, Rosslyn, 0200.

If you can't make it to one of the following venues, please give our offices a call and we can make an alternative arrangement. Only R 200-00 gets you you're license number & includes you're membership for 2009.

Don't forget about the free discount card when joining, it entitles you to a free R 250-00 purchase when spending R1000 at Reebok stores. Join now to get your card.

 

 

Nedbank Running Club Gauteng North - Tshwane

Nedbank Running Cclub Gauteng North - Groenkloof

The Nedbank running club Gauteng North invites each and every Nedbank running club member to join them for their weekly time trails on Thursdays at the Old Boys CBC Club in Groenkloof. The venue is situated in George Storrar Drive right behind the Virgin Active gym.

There will be a Braai at every first Thursday of the month

The time trial starts at 17:30pm on the hour, there are three distances to choose from a 4, 6 & 8km for the brave at heart there is a 12km.

Hope to see you there!

Nedbank Running Club Central Gauteng  - Soweto

Time Trial start second week in June
 
Time Trial Venue:
Venue: Dinanika High School - Brackenheist 10 min from Southgate Mall
Kilos   : 4km and 8km
Time   : 6pm
Day    : Wensday

 

Nedbank Running Club South Western Districts - George

1. FIXTURE LIST MEETING, and ASWD ANNUAL GENERAL MEETING
On Saturday 20th June from 9hoo, at the African Sky Wilderness Beech Hotel,
the above meeting will take place, at last we can say !! There may be some eats...
 
All welcome to attend,
we'll look at the fixture dates
and discuss some of your grievences, (or shut up),
we only have three votes from the club commitee,
and you may have a say in how the new Executive Board do its job!!
 
2. CLUB RUN
on Saturday there will be a training run from the Botanical Gardens, in Caledon Street
leaving at 7h00 for any distance up to about 15km's, towards and along the mountain roads. Come along!!
 
3. TIME TRIALS
How do you know that you are fit? By running the weekly time trial a 3 or 5km,
and watch your time coming down!
Last week we had a record number of 38 members, well done!!
 
The time trials continues on Tuesdays at 17h45,
We meet at the Parking lot between the Heatherpark Super Spar and the Gym
You may run or walk and take your time
 
Have a happy day!!
At Schoeman
0823436394 
              

Nedbank Running Club Central Gauteng - Johannesburg

 
Banking details: NEDBANK, Parktown (CODE: 194405); ACCOUNT NAME: Nedbank Running Club Johannesburg;
 ACC: 1944 209 662

Dear Members


WOW! It is getting colder and darker by the day.
Thank goodness winter is short lived, and it will soon be warm and sunny again.
  
Kind Regards
Cara Fordyce
 

Nedbank running club Bloemfontein Achilles

Liezel Blomerus
Club secretary
0722964272

Date: 20th June 2009

Time: 07h00
Distance: 10; ; 
Province: Gauteng North
Start: Laerskool Garsfontein
 
 
 
Enquiries:
Contact 1: Claude Smit
(C) 083-5643630

Contact 2: Rita van der Merwe
(C) 083-6570508
 
 
Entry Details:
 
 
Route Description:
Route Type: Circular
 

Date: 20th June 2009
Time: 08h30
Distance: 21.1; 10; 
Province: Boland
Start: Napier High School
 
 
 
Enquiries:
Contact 1: Sakkie le Roux
(W) 028-4233235
(H) 028-4233854
(F) 028-4233902
(C) 082-5610345
 
 
Entry Details:
Pre-entries are available. Late entries are taken at the start from 06h30.

Date: 20th June 2009
Time: 09h00
Distance: 21.1; 5; 
Province: Free State
Start: Phuthaditjhaba City Hall
 
 
 
Enquiries:
Contact 1: Arnold Motsoeneng
(W) 058-7135469

Date: 20th June 2009

Time: 08h00
Distance: 15; ; 
Province: Western Province
Start: Mamre Primary School
 
 
 
Enquiries:
Contact 1: Peter Julies
(H) 021-5728749
(F) 021-5325310
(C) 082-7390070
(Email) pjulies@webmail.co.za

Contact 2: Charles Rhodes
(C) 083-2852603
 
 
Entry Details:
Enter at the start from 06h30 in the school hall.
Walkers are Welcome

Date: 20th June 2009
Time: TBA
Distance: 17; 5; 
Province: Eastern Province
Start: Kirkwood Tennis Club
 
 
 
Enquiries:
Contact 1: Alan Taylor
(W) 041-4842211
(Email) alant@bukaniprint.co.za

Date: 21st June 2009
Time: 09h00
Distance: 12, 10; 5; ; 10; 5
Province: Central Gauteng
Start: Hennops Valley
Entrance off the R511
 
 
 
Enquiries:
Contact 1: Race Organiser
(C) 084-2218422
(Email) entries@trailseries.co.za

Date:27th June 2009
Time: 07h15
Organisers: Eersterivier Athletic Club
Distance: 15; 10; 5; 
Start: Stratford Primary School
 
 
Enquiries:
Contact 1: Johannes Kamfer
(C) 072-1780578

Contact 2: Arend Heneke
(H) 021-9040599
 
 
Entry Details:
Enter at the start at 06h00.
 
 
Route Description:
Route Type: Out and back
This is a fast and flat course. Run mainly on tar along the old National Road, there are sections between the four- and 11-kilometre markers that are run along parts of the Wine Route.
 

Date: 27th June 2009
Time: 07h00
Organisers: Juluka Diggers RRC
Distance: 21.1; 10; 5; 
Start: Ga Mothaka Resort
 
 
Enquiries:
Contact 1: Tsomberi Tshankie
(C) 082-8871696
 
 
Entry Details:
Walkers are Welcome
 
Route Description:
Route Type: Circular
 

Date: 27th June 2009
Time: 07h00
Organisers: Border Road Running Commission
Distance: 10; 5; 
Start: Inkwenkwezi
 
 
Enquiries:
Contact 1: Richard Patten
(C) 082-9248320
(Email) rppaten@telkomsa.net
 
Entry Details:
Entries taken at the start.
 
 
Route Description:
Route Type: Circular
 

Date: 28th June 2009
Time: 08h00
Organisers: Ebony Athletic Club
Distance: 10; 5; 
Start: Elkah Stadium
Soweto
 
 
Enquiries:
Contact 1: Dedrick Motsepe
(C) 083-2313090

Contact 2: Shots
(C) 083-7940411
 
 
Entry Details:
Enter at the start from 06h30.
 
 
Route Description:
Route Type: Circular
There is lots of variety in this route's terrain with moderate to easy stretches and some hilly sections after the half-way mark. You will find the last quarter an easy run to the finish.