Yellowwood Park Athletic Club: 2012

Thursday 13 December 2012

Westville 15km

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Wednesday 28 November 2012

Barry's Sani Stagger

As far as I know, I was the only YWP runner at Sani Stagger this year ?

I did not do my usual - "If it moved, photograph it" this time around.

Only took a few photos. I was "knackered" going both ways.

My run, although I completed the 42km, I did not make the 6hr 30min cut-off.

I got to the top with one minute to spare in 3hr 44min.

I rested for 5mins, then started the downward journey.

I just went "backwards", and could only finish in 7hr 03min.

Definitely not enough training!

Nevertheless, the distance is in my Diary. He He!

My ex-Jockey friend, Patrick Wynne on his first 21km, came 2nd in 1hr 46min.

He came past so fast, I could not "get the shot".

Noel did 2hr 14min on minimal training.

Claire Harms (Patrick's friend), ran 2hr 19min. She was pleased.

We were all "Eina" on Sunday morning.

We all stayed at Elands Valley Resort, near Drakensberg Gardens.

Cheers,

Barry

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This is a true thought during the last 12km of the 42km Sani Stagger.

"I knew I was having a bad run, when I saw them collecting the waste bins and the km marker signs during the last 12km, before I had even got there."

Barry Varty - 2012 Sani Stagger

Posted by Barry

Tuesday 20 November 2012

Bluff Vets Half Marathon

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Well done to all the ballies that took part and thanks to Dowan for sending through the photo's.

Sunday 18 November 2012

Events not to be missed!

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Posted by Heather

Wednesday 7 November 2012

Dube Tradeport Shaka Trail Run

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This past Sunday, Nov 4th 2012, two YWP runners, (a Ballie, and a Ballie light ) competed in the first Dube King Shaka Trail Run. There were two options available - a 10km and a 30 km. Of course the 10 km was always going to be too short so being Ballies they just had to enter the 30km trail run. (30km being the distance Shaka's impi's would undertake in preparation for war. ) The two races started together with little formality, just the sound of a warrior beating a war drum, and off we went into the bush. At one point it seemed as though we were heading for the main airport runway, but just in time we were diverted down a culvert and into the sugar cane. Being around the Dube Trade Port, the race organisers had to do the best with the terrain available, including what felt like a month of rain. It was not long before we had to dive in, and grind out some serious mud trails. We eventually emerged from the mud and cane, onto some dirt/gravel roads, picked up our pace, with lightie Ballie being a little too enthusiastic putting his head down and not keeping an eye out for the hard to spot markings - suddenly a whole heard of Lemmings were heading for the wrong finish line. After a km or so, order was restored and we were back on track, or should I say back in mud. Cane trails, gave way to a few short dirt roads, but ultimately we would get bogged down in some serious stuff. Ballie lost a shoe, and just when we thought this was hard core trail running only for real men, we suffered whiplash from a lady runner who seemed to float through the mud, heading for the hills, never to be seen again. Staggering through the remainder of the mud, we finally made it into the second half of the race. The course dried up, and our speed improved. Ballie, still very much aware of controlling the pace as lightie ballie fiddled with the accelerator. Eventually the accelerator would brake, and Ballie had to drive us home. Needless to say, we were both relieved to have a slightly shorter course (around 26 k's), holding off a late charge from a couple of pre-ballie lights, to finish in two and a half hours. Trail running is the ultimate in S&M, as even if you get lost, fall down, get covered in mud, bleed and hardly ever see a water table, there's nothing to really complain about, because its self inflicted. (Did I hear someone mention whips??) The more the pain and discomfort the better the satisfaction at the end, or so we tell ourselves.

Thoroughly Satisfied, Martin & Mark

Martin Goes Multi

Fame at last! Our very own KZN triathlete Martin Birtwhistle made the news in the October edition of the esteemed Go-Multi magazine:

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Post by Mike

Monday 15 October 2012

Words from the Chair: YWP Main Club AGM 11 October 2012

Many thanks to Dowan, Gary and Martin who accompanied me to a very lively AGM, and we were delighted when the outgoing committee was retained pretty much intact. The chairman’s and treasurer’s reports bore testimony to a superhuman effort this past year in bringing the club onto an even keel and laying the foundations for it to go from strength to strength. The new committee is:

Chairman – Reg Gerber

Vice Chairman – Rob Bellars

Treasurer – Warren Lester

Committee Members – Lynne Cox

Jason Labuschagne

Riccardo Simonetti

Errol Lorton

Herewith my sections report:

Yellowwood Park Club Annual General Meeting: 11 October 2012

Sections Report: Road Runners presented by Mike Sutton (Chairman)

Good evening Mr Chairman, committee, ladies and gentlemen. As always we appreciate the opportunity to present you with a synopsis of our activities and achievements over your past term of office.

I’d like to start by complimenting you all on the excellent job you’ve done this year. The vibrant social calendar, featuring lots of live music, and your efforts and success in getting sport back onto the fields are particularly commendable. My personal favourite in your annual golf day and we’re already looking forward to the next one.

2011 wound down with the club’s weekend away at the Sani Stagger and the usual silly season activities. Here the Walker’s Wobble remains a highlight for the guys, and would’ve been a quiet one if it wasn’t for the welcome reappearance of Matthew Lomax and his mate Dexter!

Fred’s Bearingman Stainbank Cup is naturally the highlight at this time and seemed to be an even greater success than in previous years. Naturally we can only maintain this level of excellence with the generous sponsorship of the Bearingman Group, kindly facilitated by Dave Bassett, and others, including Park Patrol.

We held our own AGM in February this year and welcomed the legendary Boysie Van Staden as our guest of honour. My awesome committee all thankfully stayed on, with one change where we were very happy to welcome Dowan Burton on board.

We also recognised our achievers, and the individual who stood out was Jenny Sutton, as Lady Runner of the Year and Best Marathon times amongst the women and the Vets 40 plus, which includes us guys! The flagship award, Most Outstanding Service, was once again won hands down by the dynamic duo of Heather and Megan, our events portfolio par excellence!

Comrades started with a bang with entries closing at a very promising 27, but due to various factors that was whittled down to 18 at the start, with 15 brave souls completing the gruelling 89km course. Young Jafta Thusi was once again our first man home in 7.39, and after a ding dong battle between our lady novices Megan and Sam, Sam eventually came home first in 10.49. The biggest disappointment on the day was Barry Varty having to withdraw just a few kms from the finish having simply run out of time. At 73 years young he remains our leading medallist on 28 and is an inspiration to us all.

Next on the calendar was our annual cross country league event, hosted in the Ezemvelo Kenneth Stainbank Nature Reserve, and our thanks to John Dives for ensuring the continued use of this marvellous venue. We once again received nothing but praise on the day.

Outstanding performances were once again the order of the day amongst our age group athletes:

Jenny Sutton won the Bluff Vets Half Marathon and picked up medals at our very own Stainbank Cup, the Scottburgh and South Coast half marathons, the Stella Royal 25 and Sparkport 32. In the other string to her bow she won another gold medal at the KZN triathlon champs.

Our other outstanding triathlete, Martin Birtwhistle, also excelled this year, winning the KZNTA duathlon champs and earning a silver medal at the KZN triathlon champs. In recognition of their achievements they were once again both awarded their KZN Triathlon colours.

Rob Edouard-Betsy also had regular trips to the podium and yours truly sneaked a win at Sani and a silver at the KZN Cross Country Champs, going on to represent the province at SA’s and earning a silver medal with the KZN team.

Barry Varty, still going strong at 73 also regularly wins his age group, most notably at the Sani Stagger marathon. Barry also completed his 37^th Bergville ultra marathon this year.

Possibly the most exciting news recently was the sound of wedding bells, with both our events ladies beaus eventually popping the question in quick succession. Our heartiest congratulations go to Megan and Shane and Heather and Jason.

I’d like to once again pay homage to Willy for always going the extra mile for us. His brave victory over cancer has been remarkable, but nothing less than we expect from him. Nothing gets him down and we wish him well for the rest of his rehab.

I also extend our sincere thanks to all the staff, particularly Anderson and Eric who always look after us on Wednesdays and at our other functions. They are all always helpful, courteous and friendly, further proof of Willy’s management skills.

And what would Wednesdays be without a Raj curry?! Thanks to Raj and his crew for their sterling efforts.

You thought I’d forgotten, but I’m saving the best for last: who will ever forget our “Doing It For The Kids” campaign. The way our committee embraced the idea overwhelmed me, with Steve once again the driving force. Dowan’s golf day was one of the highlights and thanks to the extended Burton family for their support.

The way you guys came on board was heart-warming indeed, and our most humble thanks to Barry Freegard for his generosity and amazing efforts with the R2000 draw!

These efforts along with the generous sponsorship or the T-shirts by Merck Pharmaceuticals ensured that in excess of R53 000 was raised. The presentation of the cheques and the depth of gratitude and love from the families will stay with me forever.

Last year I mentioned that our motto of “Yellowwood Park Athletic Club - Making Running a Team Sport” goes further than that, and we’re also very much a family club too. Well after this year I think I can safely say that we’ve now bridged the divide and as far as I’m concerned Yellowwood Park Club, you guys, are now an integral part of our family too!

“Cheers” – Reg, your great committee’s next round is on the road runners.

Kind Regards

Mike

Wednesday 10 October 2012

Goss & Balfe South Coast Marathon Results

Well done to everyone who took part.

Especially to Garath who completed his first marathon in a time of 4:24:03, great job!

Results by http://www.eventtiming.co.za/

Pos.	Time	First Name	Surname	Gender	Age Category	Event Entered
Pos.	Time	First Name	Surname	Gender	Age Category	Event Entered
166	03:34:22	Robert Roy	Edouard Betsy	Male	60+	42.2km
210	03:43:08	Mike	Sutton	Male	50-59	42.2km
269	03:56:46	Martin	Birtwhistle	Male	50-59	42.2km
386	04:18:21	Johnson	Dayal	Male	40-49	42.2km
416	04:24:03	Garath	Ormshaw	Male	Open	42.2km
534	04:40:59	Willie	Bothma	Male	60+	42.2km
686	05:02:08	Kumarasan Shane	Govender	Male	40-49	42.2km

65	01:39:07	Jenny	Sutton	Female	40-49	21km Run
69	01:40:31	Siphamandla	Sibisi	Male	Open	21km Run
218	02:06:35	Samantha	Hall	Female	35-39	21km Run
316	02:17:46	Barry	Varty	Male	60+	21km Run
521	03:05:42	Angie	Ormshaw	Female	Open	21km Walk

Monday 8 October 2012

The Marathon - Humbling Men Since 1896

...and he said, “I’d like to go under 3.10, but otherwise sub 3.20 for a Comrades B seeding is no problem”.

I had confidently planned my race strategy based on a great race at the Mandela Day Marathon, where I started slowly and gradually picked up the pace to hang on for a strong finish in 3.41 over an incredibly tough course. I was further buoyed by my quickest half marathon in 5 years, and circulated my target to all and sundry, just to put some pressure on myself.

Everything went according to plan, the weather gods smiled kindly upon us, and I set off confidently at my estimated race pace, which became impossible to ratify as I soon realised that the K markers were a joke, so just trusted my deemed effort. The first hiccup came at about 12Ks when the rough tar started, and when I eventually passed the traditional halfway mark I was some 3 minutes behind schedule.

Okay, plan B – just keep plugging away for a comfortable 3.15 odd……., well within another 3Ks my legs told me survival was the order of the day and even plan C was out the window. No problem then, I’ll just plod in for a comfortable sub 3.40 and a Comrades C seeding.

Eish! By 30Ks I was even walking downhill, my legs “stukkend”. Jen had finished her half marathon and was a blessed sight to buoy my spirits as a steady stream of runners passed me. Hell, participants were even walking past me! Lucky I’ve learnt to maintain my sense of humour, no matter what!

Well, to cut a long story short, I finished in 3.43 in abject misery and I can honestly say the last 10Ks was a bigger ask than Comrades. So accordingly I counsel you all; “Respect the Marathon”!

Cheers

Mike

Monday 1 October 2012

Wartburg Cycle Race

It has been a long rode to recovery after my PCL tear in October last year. My knee has been giving me a lot of issues when running but fortunately I can at least keep fit by cycling. After missing the first couple of road races earlier this year due to my knee, I was very excited to take part in the first Wartburg Cycle Race with the Amashova just 2 weeks after.

Unfortunately, the day after entering the race I picked up a Virus and was man down for a week. I had a less than ideal build up to my first race back but I was still eager to take part.

I survived the first 6 km with the lead bunch before getting blown out the back. I then joined a smaller group of about 10 riders where I managed to catch my breath and get going again. The route was incredibly scenic with farmlands and plantations all around. Thankfully the roads in Wartburg are very quiet so cars passing by were not a big issue.

The road surface was horrible! Constant bouncing on a gravelly surface for the majority of the race. My wrists, hands, arms and shoulders are still stiff while typing this!

My body decided to pack in with only 12k's to go.With nothing left in the tank, I lost touch with my bunch and watched them disappearing in the distance. It did give me a chance to take in the beauty of the area while I freewheeled down to the finish.

After a refreshing shower at the car. I met up with the Megan, Mike and Jenny (Jenny also rode the 82km) for prizegiving in the lovely hotel grounds of the Wartburg Orion Hotel.

Jenny and I at the finish

Sunday 30 September 2012

Barry In The News

An Excerpt From The Mercury 01 October 2012

Submitted by Mike

Wednesday 26 September 2012

How to Create Your Marathon Nutrition Plan

Link:http://www.entrytime.com/index.asp?GoTo=fetch&afid=4&pt=article&itemid=3428&typeid=1

Author: Patrick McCrann (25 Sep 2012)

The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. While important, these disparate elements don’t matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line.

Those two key factors aside, there’s one more element of your marathon day that will make or break your ability to reach the finish line on time–your nutrition. Few things are worse than having excellent fitness, a great plan, the perfect day to race and then watching it all fall apart because your nutrition failed.

This article will break down how to plan out your race nutrition plan given what’s available on the race course. The goal is to help you create a simple, repeatable solution that makes fueling so easy that you forget about it. Please note: This is only about nutrition consumed while running, not day-to-day food guidance.

Your Basic Fueling Needs

There are two main things you need to be concerned about when you run or race long: hydration and fuel. While most of us can run 60- or 90-minutes with only a little water, anything beyond that point without adequate calories will result in a very unpleasant–and likely sub-par–performance.

The Fuel

A marathoner can consume between 150 and 300 calories per hour. One gram of carbohydrates equals four calories, so the above range is between 38 grams and 75 grams. You should always start out low, adding fuel as you test your personal reaction to the calories. Remember it’s always easier to add a bit more at the next aid station than it is to “get rid of” excess food in your stomach.

The Fluids

There really is no hard and fast guidance for this, especially with recent cases of hyponatremia (over-hydration). The basic protocol is to drink as frequently as you feel thirsty, and to help promote digestion of any fuel you are taking. On your longer runs this could mean taking a small drink every 10 to 15 minutes on a regular basis. On race day, this can be a simple as sipping fluids at every mile/aid station.

Outlining Your Personal Needs

Exactly how much you should consume per hour in a race like a marathon is a function of several factors: how long you will be out there racing, how “hard” you’ll be racing (intensity), the conditions of the race, and finally what you personally can eat with success.

Use the Marathon Carbohydrates Per Hour selection chart to identify a starting point for your calories per hour. The chart works by syncing calories per hour based on your intensity level. The harder you are running, in general, the fewer calories you are able to consume. Conversely, the longer you will be out on the course (4, 5 or 6+ hours), the more calories you will need over time to continue your effort.

The Green=Good label is the ideal place to start estimating your carbohydrate needs. The Light Green=Good/Light label is also okay, as it follows the “slightly lighter is better” approach, allowing you to add more nutrition as required. The Yellow / Orange / Red sections show how you move further out the carbohydrates/hour spectrum and at what point you might run into difficulty.

Testing Your Nutrition Plan

The chart above isn’t perfect, and some of you will undoubtedly fall into an outlier position despite this plan based on experience and through coaching runners. Regardless, you won’t know what’s right for you until you actually test it out.

In order to properly test your nutrition plan, you need several things to be lined up. First, you need a long run of at least 90 minutes on the schedule. Second, you need to map out exactly how many calories you will be taking in to cover the duration of the run. Third, you’ll need fluids to keep you hydrated and help you process the carbohydrates you are ingesting. Fourth, and final, you’ll need a rhythm in which to take your food.

While everything else is simple, the rhythm is actually a critical part of how you’ll proceed. From a hydration perspective, you should be taking in some water every 10 to 15 minutes minutes (as you feel thirsty). Your nutritional rhythm depends on how many calories you are taking in and in what form.

If you are opting for a gel form (easy to digest and carry), and you are looking at 200 calories per hour, then you can do:

100 calorie gel every 30 minutes with water; water rest of the time.
alternate water and 50 calories of sports drink every 15 minutes, with a 100 calorie gel at the 45-minute mark.

There is no one single right way to sync your fuel; create a plan and put it to the test in your next long run and then tweak it from there. You might need more water, fewer/more calories, different calories/flavors later in the day, perhaps even some caffeine to keep you sharp.

Your Nutrition Portability

Having nutrition is one thing; taking it with you is entirely different. Your plan is only as good as your ability to execute it, and odds are your long run route doesn’t have permanent aid stations manned with volunteers and ice water. As such you’ll need to plan out how to have access to your nutrition.

Option #1: I personally use and recommend The Fuel Belt, an elegant solution for carrying your fluid and caloric needs on a long run or even race day. There are multi-bottle options with different packs and pockets to hold all your stuff, and it doesn’t bounce. You can learn more at www.fuelbelt.com and you can use the code MNation to save 20 percent off any purchase there.

Option #2: Use your car as a central point and run out/back or a butterfly pattern route to get the miles in without getting too far from your car.

Course Resource Research

Once you have a basic plan and have tested it out during multiple long runs, then you can begin to formulate a plan for race day. Remember that each race is different in terms of aid station placement and what they offer at each station, so be sure to check the official website. Then you can head out to the store and pick up the items so you can begin to incorporate those specific items into your own rhythm.

This is a critical part of your preparation as it will help you determine exactly what / how / when you’ll be fueling on the big day. Note that it might take one or two long runs for your body to “like” the different fuel source, so don’t give up on it right away.

Finding your personal fueling pattern isn’t easy, but once you have built it out you can get down to the business of really racing and chasing your marathon potential.

Posted by Gary

Thursday 20 September 2012

SAPS 21: Sunday 16 September 2012

Following the torrential rain of Saturday it was with some trepidation that I cast my eye to the early morning skies, but blessedly was only greeted with a light drizzle and otherwise pleasant running weather.

I arrived a tad late, but entries were still proceeding seamlessly, and the announcer did a good job of directing us timeously to the start, which was well appointed and managed. Unfortunately for reasons apparently to do with course conditions the start was delayed by some 20 minutes, which as you might expect did not raise much cheer!! During this time the heavens did open a bit to further dampen the spirits, but fortunately passed quickly, and then we were off on the usual windy-windy NMR based 2 lapper (due to the on-going problems with the Blue Lagoon bridge). Anyway, fast and flat is also good, and marshalling and tables were impeccable. A couple of puddles underfoot and one or three tight U-turns, but otherwise pretty ideal racing conditions.

The 10K race operating in tandem was well separated by the officials, although complaints were voiced against inconsiderate participants who insist on walking/jogging 4 deep, which made tabling and passing a bit awkward at times.

A nice touch by the organisers was allowing a number of disabled athletes to set off before the start, and they certainly received hearty support from participants and spectators alike. No doubt the Paralympics had something to do with this, and hopefully we see much more interest and support in the near future.

The finish was also perfectly organised, although a perennial problem at the Kings Park athletics stadium is a dearth of catering, but thanks heavens for Queensburgh!

The 10K prize-giving got off okay, but then proceedings seemed to stall a bit. Having separate lucky dips is commendable, but personally I think it ill-advised. With no 21K prize-giving imminent we decided to hit the road.

YWP finishers spotted: Philani Makhanye – 1.19 (great first run for the club and welcome on board), Mike Sutton – 1.26, Shane Govender – 2.04.

All in all certainly one worth doing and I’ll be back next year.

A bright ray of hope on the horizon from KZNA and the road commission is that the entry and results procedure is currently under the microscope and we should see some exciting changes in this troublesome area quite soon.

Regards

Mike