Week 10/10, ending july March
 
This Weeks Beat

-     To get this week going there are a couple of housekeeping matters that need to be swept up.

It only starts getting lighter now at 05:20 which means for the first 20 minutes of Monday and Friday runs we are running in the dark and on Wednesday runs we are running in the dark for 35 minutes. It is therefore really important that you select to wear lighter colour-clothing and reflectors! Headlamps make a huge difference so if you have one please bring it along.

-     Reminder: The running section AGM will be held at LVCC on 03 March 2011 at 19:00. That is tonight! Attendance at this meeting is always most appreciated. Please will you make every effort to be there? Agenda and minutes and minutes will be at meeting. After many years of service a number of committee members have resigned we are therefore looking for nominations for new members. If you think of somebody that would add real value please will you give their details to Beth before the AGM starts? Please clear with the person that they agree to stand.

-     LVCC Memorial race sponsored by Bateleur Estate will take place on 19 March at 06:00 at Bateleur. We are looking forward to a bumper run this year and really trust that all will be available and willing to assist. There will be a 10k, 21k and 32k starting at 06:00 and a 4.9k fun run starting at 07:30. Bateleur Estate are looking at making this a great family event so please include the family and let's all have funJ

-     Included in this week's RiC is a write up on Comrades preparation. Over the next few months there will be Comrades notes on a weekly basis. Please go through these?

-     There a number of races coming up in the next while:

PWC on Saturday - a number of our members are doing each of the 3 races and there are some who are doing their first marathon! Everything of the best to you all!

Long Tom on 26 March - it was picked up on Saturday's long run that quite a few of our members are doing the 56k! We wish you everything of the best for what is known as a tough race!

April sees Elands, Loskop and Two Oceans! Good luck to all J

-     Membership fees and license numbers are available from Beth at R400.00. Please see Beth at Time Trial or otherwise on Saturday morning run. You can only run races with 2011 license numbers so please ensure you get that membership in?

-     Member database: we tend to keep people on our database even if they do not renew their membership. We will take stock of members at the end of March; if you have not renewed your membership we will consider that as a resignation. However, it will still be really helpful if you do not intend to renew your membership that you let Beth or Marie Louise know. Their details are on the next page.

Arrangements have been included in Saturday runs for those wanting to run shorter distances so please see below.

 
Upcoming Club Events
- 03 March 2011 Running section AGM
- 04 March 2011 Happy Hour at LVCC
- 19 March Memorial Race at Bateleur Estate


The Week Ahead
Training Schedule
Please note: the training schedule is set for local races. If you are going to be doing a race out of town please adjust training as necessary.
PLEASE. it really is still dark when we start our runs in the morning so please wear reflectors and/or headlamps. We all need to be safety conscious.
We are trying to accommodate those who wish to run less on Saturdays - however, you have to stick to agreements otherwise we lose runners!

 
The Month Ahead

Training Schedule

03-Mar-11

Thu

17:30

LVCC

Time Trial

5k

04-Mar-11

Fri

 

 

REST

 

05-Mar-11

Sat

06:00

NSP

PWC 42, 21,10

 

06-Mar-11

Sun

 

 

REST

 

07-Mar-11

Mon

05:00

Steiltes Spar

Wire/Stables or REST

9k

08-Mar-11

Tue

05:00

Steiltes Spar

Track, Fereirra Hill or Speed

 

09-Mar-11

Wed

04:45

Steiltes Spar

GomGat

11k

10-Mar-11

Thu

17:30

LVCC

Time Trial

5/8km

11-Mar-11

Fri

05:00

Steiltes Spar

The Rest Rd - Bateleur Gate

8k

12-Mar-11

Sat

05:00

Virgin

Out and back Kaapsehoop Rd

25k

13-Mar-11

Sun

 

 

REST

 

14-Mar-11

Mon

05:00

Steiltes Spar

Wire/Stables or REST

9k

15-Mar-11

Tue

05:00

Steiltes Spar

Track, Fereirra Hill or Speed

 

16-Mar-11

Wed

04:45

Steiltes Spar

Enos Mabuza

12-15km

17-Mar-11

Thu

17:30

LVCC

Time Trial

5/8km

18-Mar-11

Fri

05:00

Steiltes Spar

The Rest Rd - Bateleur Gate

8k

19-Mar-11

Sat

06:00

Bateleur

LVCC Memorial

10/21/32

20-Mar-11

Sun

05:30

LVCC

Bateleur Route/LVCC Memorial

30k

21-Mar-11

Mon

06:00

Virgin

Out and back Sabie Rd

20k

22-Mar-11

Tue

05:00

Steiltes Spar

Track, Fereirra Hill or Speed

 

23-Mar-11

Wed

04:45

Steiltes Spar

Dairy Loop

10k

24-Mar-11

Thu

17:30

LVCC

Time Trial or REST

5/8km

25-Mar-11

Fri

 

 

REST

 

26-Mar-11

Sat

06:00

Sabie

Long Tom

56/21

27-Mar-11

Sun

 

 

REST

 

28-Mar-11

Mon

05:00

Steiltes Spar

Wire/Stables or REST

9k

29-Mar-11

Tue

05:00

Steiltes Spar

Track, Fereirra Hill or Speed

 

30-Mar-11

Wed

04:45

Steiltes Spar

GomGat

11k

31-Mar-11

Thu

17:30

LVCC

Time Trial

5/8km

01-Apr-11

Fri

05:00

Steiltes Spar

The Rest Rd - Bateleur Gate

8k

02-Apr-11

Sat

05:00

Virgin

Out and back White River Rd

30k

03-Apr-11

Sun

 

 

REST

 

04-Apr-11

Mon

05:00

Steiltes Spar

Wire/Stables or REST

9k

05-Apr-11

Tue

05:00

Steiltes Spar

Track, Fereirra Hill or Speed

 

06-Apr-11

Wed

04:45

Steiltes Spar

Dairy Loop

10k

07-Apr-11

Thu

17:30

LVCC

Time Trial or REST

5/8km

08-Apr-11

Fri

 

 

REST

 

09-Apr-11

Sat

06:00

Ngodwana

Elands Valley

10/21/42

10-Apr-11

Sun

 

 

REST

 

 Upcoming Saturday/Public Holiday Runs

Date

Day

Time

Place

Route

Distance

Special Arrangements

05 March

Sat

06:00

NMC

PWC

10/21/42

Race

12 March

Sat

05:00

Virgin or Belladonna

Out-back Kaapsehoop Rd

25

Bakkie

20 March

Sun

05:30

LVCC or Bateleur

LVCC Memorial route with extra from LVCC

30

Bakkie

21 March

Mon

06:00

Virgin

Out-back Sabie Rd

20

Bakkie

26 March

Sat

06:00

Sabie for 56k or Lydenburg for 21 k

Long Tom

21/56

This is pre-entry only

02 April

Sat

05:00

Virgin or Weatherleys

Out-back White River Rd

30

Bakkie

12 March - those who wish to do less than 25k's can meet the group at Weatherleys. The bakkie will be there by 05:15. DO NOT LEAVE UNTIL THE GROUP GETS THERE!
20 March - the group will start from Bateleur at 06:00 - those who wish to do extra can start at LVCC at 05:30.
02 April -  those who wish to do less than 25k's can meet the group at Weatherleys. The bakkie will be there by 05:15. DO NOT LEAVE UNTIL THE GROUP GETS THERE!

 
Comrades Corner

Comrades Entries closed on 30 Nov 2010. No late entries will be considered. No substitutions or running in somebody else's number is allowed for Comrades.

Please remember that your qualifying time has to be submitted by 06 May 2011. Please do not miss this deadline.

Nedbank have organized a club tent at the end again this year.

Comrades Preparation Tips:

Over the next few weeks a number of seasoned, experience Comrades runners have been asked to write a piece to be included here.

This week's tip is THE IMPORTANCE OF REST IN YOUR TRAINING PROGRAMME

There is a reason why your muscles are stiff and achy after a race - they are tired and begging for some rest! My first Comrades I read an article on rest after a marathon which carried much value. The article suggested that you should rest one day for each 10k's of racing. There is a lot of discussion on active rest - meaning gentle cross training - however there is also a requirement for total rest!

If your legs are aching and feeling like lead they are probably tired and need some rest! Over-use injuries are so easily picked up at this stage. Listen to your body! Know the difference between pain that is due to an injury and requires total, prolonged rest and pain that is due to tired and needs active rest (cross-training) or a few days of total rest. A few days of total rest to get the muscles to recover is a whole lot better than prolonged rest due to an overuse injury!