August / September 2005

INDEX

CHAIRMAN’S COMMENTARY                     LADIES CORNER

FROM THE SECRETARY’S DESK                CROSS COUNTRY LADIES

WALKERS                                                NEW MEMBERS

PDAC WEBSITE                                        BIRTHDAYS

NEW MEMBERS                                       TRACK AND FIELD

RESULTS                                                 FORTHCOMING FIXTURES

BUSINESS CARD BOARD                           AGM NOMINATION FORM

CHAIRMAN’S COMMENTARY

Club members and friends, Hi! To you all,

This newsletter catches me betwixt and between; I regrettably missed out on the last newsletter (do I hear hoorays?) and so must attempt to cover as much of the missed ground and the latest, for this edition. So from the newsletter perspective a very belated congratulations to all our Comrades athletes who took part, finish or non finish, it’s a tremendous achievement. Whether you realised your personal goal or not do not discount your participation. Just consider the general population in your age group and younger, what percentage could have made it or trained for it? The number of our PDAC members who entered the great race was exceptional, just under 50% of the membership. This is fantastic for a club of our dimensions. Thanks to Tim Blankley for his Pre Comrades Presentation, his own experiences, achievements and for taking us down memory lane.

Please view our website if you have electronic access to the internet (www.pdac.co.za). We would like as many constructive comments as possible whilst our site is in its infancy. We still have a long way to go to get the site up to international athletic club sites. If you would like to see what others look like try my daughters club at www.serpentine.org.uk. Interesting!! Once again Greg Anderson our Webmaster is doing a great job, ably supported by Dianne.

Our involvement in events has been very successful and a credit to the PDAC Membership, who never fail to amaze me in making things happen so professionally well.

Ø        June 26 the Spar Ladies 10 Kms, in Durban, well done to those of you who controlled and managed the start of a very big field. The SA Half Marathon Champs on 10^th July.

Ø        League 4 of the Highway Ladies Time Trial at our Club House and TT Course. An excellent performance in the event and in the management and hosting.

Ø        Not to forget our own race on August the 14^th which proved an all round success from the athletes and the sponsors perspectives. We were so fortunate to have Sportsman’s Warehouse, Phendula Teas and Sanware & Plumbing who provided financial and material support to our race. A great team effort with only a few minor irritations for us to work on and learn from. Next year bigger and better.

Ø        League 7 of the Durban Runner Men’s Time Trial is to take place at PDAC on the 8^TH September. We will be appealing for help and participation. Make a note and diarise please.

The Cross Country season is now almost over. One to go, League 7! This year has, as I can remember, seen the least number of athletes from our club, taking part. Notwithstanding this, those who did take part ran well in each league and so well at the KZNA Champs. Congrats! To participating athletes who kept our colours out in front.

How are you all faring with the PDAC 2005 Club League? At time of this composition there are still nine events to go until the end of the year. So if you have completed three events to date, you can still make the criteria of twelve events for the year.

We have new members who have joined up since my last newsletter contribution, and I would like to extend a warm welcome to them all, it’s gratifying that they have chosen PDAC as their athletics club, and we are pleased to have each of them on board!

I have set a tentative date for the AGM for the 27^th September 2005, and would extend invitation to attend to all our members. In this regard, it is with regret that I have to announce the withdrawal from office of Kelvin Borland, Men’s Club Captain, Phil Tolond as Men’s Cross Country Captain, and Eric Evans as one of our Trustees.  Obviously at the AGM vacancies and Committee are required to be filled through membership nomination and election.

This meeting is traditionally very poorly attended by the membership and yet its purpose is so dramatically important to the management of the club. It also provides a platform for the membership to address any issues pertaining to club, constitution etc. and yet we only see an attendance of some 15 % of the membership. Frankly, not good enough! With this newsletter will be a copy of the nomination form, which we invite members to complete. Your club committee are the folks who keep the club focused and managed and new members are essential for fresh impetus. We therefore appeal for those of you who have the inclination to take on these responsibilities to step forward or to lobby and nominate those whom you may think would be an asset to joining the committee. More ladies please!!

NB. I indicated on the documentation issued in respect of the AGM that this was the 35^th AGM, in fact it is the 36^TH AGM if I am correct in my assumptions.

Once again many thanks to all of you who have helped and supported us in the organisation and management of the various events which PDAC has been responsible for over the last few months. Our club is held in high esteem as a professional unit through your efforts.

Cheers for now

Vince

LADIES CORNER

Hi A very special welcome to our new lady members.  If you have joined with a specific goal in mind, I hope you achieve this over the next couple of months or years.  Remember:  In running you have to do it yourself ... no one can do it for you ... Commit, Persevere, Train hard (& smart) and you will reap the rewards.  Good luck!

If you have been training hard for the past year and you feel you need some diversity, maybe consider some cross training.  This is an interesting way to stay fit and “tick over” when the motivation is waning.  (If you are over 30:  exclude trampolines from your cross training.  This is a serious piece of equipment only to be braved by the VERY young.  Ask me if you need any tips on how NOT to execute a forward somersault ...)

Just a reminder:  We do “speedwork” on a Tuesday (from about 4:30-ish) on the field in front of the club.  This is informal track work at your own pace (or you can just run/walk around the field).  Sam and I will try and help you where we can (and if we can’t we’ll ask Lynda ... thanks Lynda).  Before you get put off by the ever daunting thought of “TRACK” please just come around and take a look for yourself.  There is no set starting time and everybody just get on with it in their own time.  Please give us a shout if you’re interested and one of us will try and meet you there.

COMRADES 2005

By now Comrades 2005 is done, dusted and long forgotten and I hope you have your sights set on a new goal.

When I joined PDAC it was for one reason only:  to get my licence number in order for me to run Comrades (just like 70% of the members in our club).  I came to realize over the last couple of years that there is so much more to running than just Comrades.  To me it will always be “The Ultimate Human Race” but there are also other races to be explored, boundaries to be pushed and goals to achieve.  This realization gave my running a new perspective and the friends I have made along the way are priceless.

If you have run Comrades and keep going back each year why not consider taking a Comrades-sabbatical and explore other challenges?  And if you have never ventured beyond 56 km – this is worth doing – even if only once (hey, June?!)

To all the ladies who ran Comrades 2005:  Well done!  It was one of the biggest PDAC lady entries in recent years and you all did well.  If you didn’t achieve your goal this year .... try and try again because by just making the decision to compete in this epic, is a brave move in itself.  Don’t ever give up on your dreams....

Here’s some quotes from a few of our ladies:

Sheree:  “A long day but worth it.  Will be back next year.”

Anita:  “Never forget that you are unique.  Just like everybody else.”

Jandi:  “A tough day but a wonderful experience.  Though I missed the end, I’m not about to give up.  Will be back for next year’s up run.”

Katie:  “Comrades ’05 was more challenging than ’04 – only in the last 30 km did my legs feel stronger.  My Comrades experience was not so much about the day but the friendships I’ve made during my training and the support and help I received on the day.  Thank you everyone for your advice and words of encouragement and the potatoes on route.”

Teresa:  “Started okay but wheels fell off at Harrison Flats and wanted to bail.  Thanks to Alan Pieterse and Norman Morrick I held on and finished feeling happy but very sore.”

Catherine:  “Totally rewarding!  Proving that when you set your mind to it and with a little help from friends you can achieve anything.”

Danielle:  “A day I will never forget.  Thought it will never end but will definitely be back next year.”

June:  “Pain and suffering interspersed with feelings of a great sense of achievement.”

PDAC 10 KM / 21 KM – 14.08.2005

Thanks to everybody who helped to make this a successful day.  On this note I would like to clarify something:

Some members run their own clubs’ race out of ignorance thinking they are supporting “their club” by running the race (I doubt if anybody will do this out of spite...).  This is very noble but if you’re running the race it means you can’t help on race day, which makes it very difficult to host a race with our limited recourses.  And before we boo all the PDAC runners off the road, just remember that some of the runners and walkers helped the day before the race and early on race day.  So next time, let’s make sure of our facts before we bombard them with snooty remarks on the road.  To the non-helpers ... if you’re really desperate to run the race, maybe this is the way to go ...?

HIGHWAY LADIES – NEW BALANCE/POWERADE TIME TRIAL LEAGUE

Due to space constraints I cannot give the individual results in this edition but if you go onto our website (www.pdac.co.za) you will find all the results for the year thus far.

PDAC hosted league 4 on 21.07.2005 and we won the league on the night.  It’s always nice to win a home league, so thanks girls!

Overall standings after league 4:

Superleague:     Walkers league:

1.  Westville       1.  Highway

2.  PDAC           2.  QBH

3.  Hillcrest        3.  PDAC

4.  Highway

5.  QBH

6.  Chiltern

The individual results for league 5 held at Westville on 23.08.2005 will be on the website by the time the newsletter is released.

QUOTABLE QUOTES:

“Attitude is as important as ability.”

Go over, go under, go through or

go around, but NEVER give up.”

LADIES WEEKEND 2005

We’re off to Ramsgate from 14 October ’05 – 16 October ’05 for our annual training weekend.  The cost will be R250 / person (includes accommodation and meals).

Once you have booked a non-refundable deposit of R100 will be required.  For more info please contact Lise or Sam.

Lise & Sam

Lise:  (031) 701 4038

plumbcare@mweb.co.za

Sam:  (031) 7021384

samh@absamail.co.za

FROM THE SECRETARY’S DESK

So my first big race is over! 

I must admit that I was starting to stress about all the things that might not arrive, regardless of the fact that I had ordered them.  However, everything did arrive as planned much to my relief!!! J

I spent the Monday and Tuesday capturing results.  I am now begging you on behalf of anyone else in any other club that has to capture results:

PLEASE WRITE LEGIBLY AND ALSO

PLEASE FILL IN THE LITTLE BLOCK THAT SAYS

“Age on Race Day”.

Yes I know that I can look at your birthday or ID number and do the calculation myself, remembering to take into account whether you have had a birthday this year or not, but it is so much easier and speeds up the whole process if the little block is just filled in with your age!!! 

The other block that a people leave blank is gender.  Please bear in mind that there are tons of names that can be for both.  I decided my default was Male and if the little box was not ticked and I wasn’t sure what that person was they became a Male!!

Until the next edition …

Dianne

IMPORTANT DATES:

1 September      :              Spring Day

7 September      :       Secretary's Day

11 September     :     Grandparents Day

24 September    :            Heritage Day

SEND FLOWERS INSTEAD!

CLICK ON THIS LINK:

http://www.netflorist.co.za/agent.asp?affid=100000210&cwpg=1

CROSS COUNTRY LADIES

Hello ladies,

Since the last newsletter we have had 4 meetings.  Firstly the Gun Club at Shongweni.  It was a tough course through sugar cane fields & was very rough underfoot but a lovely venue.  We had our best turn out so far with 8 ladies running.  There was however, a bit of drama as about 40 minutes after our race had started I realized that Bonnie had not yet finished.  We ran back on the course but could not find her anywhere on the route.  Gordon was busy announcing on his megaphone for people to look out for her as they did their warm ups etc.  One of the Hillcrest runners had his mountain bike and he cycled off to join the search.  Everyone was very worried as it’s not the safest area to be lost.  However she duly appeared on the horizon completely unfazed, having taken a wrong turning somewhere in the cane! 

Next race was at Laddsworth School in Hilton.  It was also a very nice venue but will become even nicer soon as they are turning the whole area where we raced into a wetland.  I found it quite hard & I think it seemed to be the altitude which I have never really noticed before.  We did very well and I think we won the vets race thanks to Yvonne, Stephanie Sheree & myself.  It really was a beautiful day.  Dorothy our only senior lady did the 6kms ladies race instead of the 4kms as it was being held at a more convenient time & she felt the difference of having to run that extra 2kms!

The next meeting was at Toti over a relatively flat course.  Dorothy did very well by coming 2^nd in her race which is very good considering she found it really hot.  I think when we ran at 2.00 it was still very hot.  Lise did well to come 2^nd & it was nice to have Diane Wearne running her first cross-country.  She seemed to quite enjoy it so hopefully she will be a regular.  Sheree, Teresa and myself made up the rest of our team.

Kwazulu Natal Cross Country Champs were the next event & held at Gelofte School.  It is quite a flat course.

We had 2 ladies in the senior ladies race Sam & Dorothy who both ran very well in a very large field.  In the over 35 race we had 4 runners this included the race winner, Lise Muchna who surprised herself by beating people she hadn’t beaten all season.  Well done Lise it was a very well deserved Gold medal in the 35-39 category.  I had a very good run & came 3^rd in my age group winning a bronze medal.  I was very happy with this as I have been competing for 20 years & up till now have come away with nothing.  Teresa was the next PDAC runner and also ran extremely well followed by Sheree who didn’t have as good a run as she normally does.   I would like to thank everyone else who, during the season, gave up their time on Saturday afternoons to help us out with making up a team. I know about 1/2 of you don’t really want to be there but just to let you know your effort is very much appreciated.  Thanks to Kerry & Tracy & kids for plenty of encouragement & support at the races & hope to see you back as a runner sometime soon Kerry.

Well done to our medallists among the men.  They were as follows,

Vince Huxtable, Simon Russell & Piet Badenhorst.

All for now

June

Contact details:

Home:   261 7170            Work:   260 1359           Cell:   082 421 3037            watsonj@ukzn.ac.za 

WALKERS

Hello there walkers

We may not have many walkers in our club, but at every walking race the black and gold of PDAC is right up there and other clubs are taking notice.

This past month has been an exciting one for the walkers having three 'walkers only' races plus our Pasta evening. The Gaterite Walk & Talk was the first on 3st July(which catered for all walkers, 10kms, 20km and 50km). It turned out to be Anne Erasmus' lucky day - not only was she 2nd lady in 50-59 age group she also won a DVD as a lucky dip prize - Colleen was 2nd lady master in the 20km. Our walkers in the 50km also posted good times.

The following week saw them all travelling up to Estcourt to do the Estcourt Walk - where Colleen won the 21.1km  and Anne was 1st master in the 10km

Michelle, Gay and Bonnie did the 32km and fared very well.

Then on Sunday 28th was "the race" Ilembe Ultra, hosted by Dolphin Coast Striders - this is what most of our walkers had been training for. The weather was ideal at the start of the the race, cool and overcast.  There were a lot of "out of towners" from as far away as Port Alfred, but not too many locals - it was a small field compared to the previous 50kms. Those that did the 23km had absolute perfect conditions - but as the day wore on, the gentle breeze that was blowing earlier became a cold gusty wind - the last 4kms the walkers had a strong head wind to contend with.  In the 23km Colleen was 1st master lady and a fast PDAC runner who asked to remain anonymous, as she did not want to be the last PDAC walker in - had a ball - walked with Tilda Tearle and friends and they were being hydrated, not with water BUT Champagne!!

Gay was 1st PDAC walker in the 50km.  A few comments from the walkers after the race - Gay - as she finishes - "Anne tell me not to do this again" half an hour later - "it was'nt too bad", Kitty - "Next year I will train more and will improve my time by at least 10 minutes",  Michelle - "BRILLIANT" I'll do this again, Terri - "Ugh" I'm sore - you definitely need to train for 50kms it's darn hard to walk on memories for this distance, but thanks to my brother, I was not last, passed a good few walkers at the end" 

Well done to all of you, now you can all take a well deserved rest - put your feet up and relax for a while - those doing the 1000km challenge I'm afraid there is no real rest for you,  just ease off a little - especially for those going for silver or gold.

 C u on the road and remember, those shoes were made for walking.................           

Lyn

HANDY TIP

ICE

Paramedics will turn to a victim's cell phone for clues to that person's identity. You can make their job much easier with a simple idea that they are trying to get everyone to adopt: ICE. 

ICE

stands for

In

Case of
Emergency.

If you add an entry in the contacts list in your cell phone under ICE, with the name and phone number of the person that the emergency services should call on your behalf, you can save them a lot of time and have your loved ones contacted quickly. It only takes a few moments of your time to do. You can have several contacts, ICE1, ICE2, ICE3 etc.

Paramedics know what ICE means and they look for it immediately.

 

ICE your cell phone NOW! 

Please tell others!

Congratulations to Mary Naidoo for achieving the second most kilometres (Second Lady) covered in a year in KZN for the Johnny Kambouris 1000km Challenge 2004/2005.

PDAC WEBSITE

The PDAC website address is:

www.pdac.co.za

Please send your contributions to

 webmaster@pdac.co.za

BIRTHDAYS

We wish the following people a very happy birthday:

SEPTEMBER

7                Anita Pohl

7                Steve Muchna

9                Bulelani Mgodlozo

9                Rob Hardwick

12              Pieter Badenhorst

12              Janine Kinsey

15              Zuma Kwanda

16              Renee-Clare Burger

18              Zoe Buchan

19              Mary Naidoo

26              Terri Scott

29              Irene Rattray

30              Dave Hume

30              Hylton Doyle

OCTOBER

1              Johannes Zuma

3              Norman Corrans

7              Michel Rougier-Lagane

8              Lynda Palmer

10                   Richard Mcanyana

11            Jean Foster

15            Bonginkosi Ngwenya

20            Anne Erasmus

20            Sharon Hinson

28            Nduna Ngongoma

Welcome to our New Members

Anwell Khumalo (Junior)

Janice Waldhausen

Jason Krynauw

Mthunzi Nhlengethwa

Sindy Kirsten

Stephanie Elson

Wendy Shipp

Track & Field.   Citius, Altius, Fortius.

FOCUS ON SUCCESS

When you have been running since 1945 … okay – there have been breaks over the years when I have not run competitively – and coaching since 1992 – some thirteen years – learning something new about the sport becomes increasingly more difficult.  Don’t get me wrong – I am as enthusiastic as ever, but you can’t help becoming slightly cynical and jaded about some aspects.

But when I had the good fortune to listen in on an interview with Margo Jennings, coach to Kelly Holmes, winner of both the 800 and 1500m at the 2004 Olympics in Athens, I was all eyes and ears.

For those fortunate enough to have watched Kelly Holmes win the 1500m, picture this:  coming out of the top bend into the home straight, Kelly glanced one way then the other before accelerating hard through the finish line to take her second Gold medal must represent one of the greatest sporting moments of all time.  In that one fleeting Olympic moment, her poise and control as she started to accelerate away from her straining rivals said it all:  power, relaxation, style and confidence flashed in her eyes before the look turned to jubilation as she crossed the line to complete her historic double.

Herewith a summary of some of the highlights from the many scrawled notes made on the occasion.  Margo Jennings revealed some of the techniques every runner should and more importantly can use if improvement is in their mind.

You can change your destiny, quickly and simply.  It can be done!  Getting it right mentally will help people achieve their goals; help athletes reach their potential.  It is not something that need take up a lot of your time.  You just need to do it every day and work at it with the same tenacity as your physical workouts.

Mental preparation does not feature highly in the average runner’s weekly programme.

Margo stresses:  Actions become habits, habits build character and character becomes destiny.

The greatest athletes all have highly developed mental skills.  You need to totally immerse yourself in a positive philosophy.  Before you glaze over and think this surely cannot help, listen to Kelly.  “This is everything that helped me achieve my dream” Kelly says. 

How often has disaster occurred because you have insisted it would? “Well you do have control over your potential,” insists Margo.  Look no further than Kelly for evidence of that.  Her career, as any running fan will know, has been littered with injury and below par performances.  Another “failure” would not have been a surprise, except Margo hooked up with Kelly two years prior to the Olympic Games and started to change her mental approach.  Margo repeated what she had done with Maria Mutola, the Olympic and world champion.

“Before Athens, I made sure Kelly’s room was filled with motivational goals, pictures, statements and letters.  She woke every morning to these walls.

”In short, visualise success.  Give yourself permission to be a winner!  Try to minimise negatives as they create chinks in your armour and never impose limits on what is possible.”

Kelly herself has been a wonderful motivator.  She has regularly brought junior girls to Potchefstroom from the UK on training camps.  Rounding off after a recent visit, Dame Kelly said: “The girls have all matured beyond belief.  They are very motivated.  Every one of you can achieve great things.  It will not be easy; there will be obstacles in your way.  My obstacles and darkest days were very, very long.  I came from those darkest days to the biggest light there ever can be – winning at the Olympic Games.”

ON THE LOCAL SCENE.

Speaking of obstacles, Jean and Teneal have been devastated by injuries and are back on the recovery trail.  Kim received the fright of her life during a bout of illness when she was suspected of having leukaemia but further tests revealed she was clear and she is back on track.

Two new prospective senior members, Anne Bloem and Paula van Heerden are showing great promise and are to be seen training in my group.

FIXTURES:

The 2005/2006 track season is under way with meetings taking place almost every week until December.

Until next time.

Harold.

082 494 2618

031 708 3589

"If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome." -- Anne Bradstreet

“Patience and tenacity of purpose are worth more than twice their weight of cleverness.” – Thomas Henry Huxley

HOW TO CREATE EXCELLENCE

SET yourself goals, both short and long term.  Make them work for you.  Look at them every day.  Goals increase motivation and self-confidence.  Put them on paper and hang them up where you can see them.  Read them every day.  For each goal, list your strengths, next to that obstacles, finally write down daily tasks to surmount obstacles.

Short-term goals must be SMART, i.e.

Specific,

Measurable,

Achievable,

Realistic and have a

Time band.

Achieved goals add up and as the list gets longer, so does your self-confidence.

SURROUND yourself with motivating people.  Few things in life are more powerful than a positive push.  Negative comments stay with you for years.  Make sure you are building up the person you are talking to, but remember positive strokes only last a short period of time and 300 positives are needed to counter every negative!

Be positive about everything in life and look at setbacks as a springboard; every day there is a lesson to be learned.

BE PERCEPTIVE to progressive muscle relaxation, then visualisation and positive affirmations.

This means lowering your muscle tension with decreased anxiety. 

First tense your muscles up and then relax.  Notice the difference?  Move up from your toes doing this, tensing each muscle group for 3-5 seconds before relaxing.  Breathe out anxiety and stress.  Do it a few times a week and then when you are relaxed, go through a racing situation in your mind.

If someone says they cannot do this, ask them have they tried a million times?  When they have, then they can say that and not before!

Once relaxed, use trigger words to help, e.g. “I am strong; I am fast; I am fluid and I am prepared”.

An anxious mind cannot exist in a relaxed body and a relaxed mind cannot exist in an anxious body.

ANALYSE yourself honestly.  Be aware of what you need to work on.  Once you are aware of attributes that are strengths and ones that are challenges you can change.  Be patient and be persistent.

 People tend to focus on what they are good at.  Champions focus on what they need to improve.

ATTRIBUTES OF A CHAMPION

MOTIVATION.  Do you start your own engine?

COMMITTED.

FOCUSSED.  How will a decision affect your training?

CONFIDENCE.  You can be a victim of self-defeating negative thoughts.

COMPETITIVE. Come away from every race with a lesson learned.

EMOTIONAL CONTROL. Tame anger and maintain poise.

GOAL SETTER.

INTELLIGENT.  Analyse yourself and progress.

HEALTHY BODY.  Do you eat nutritionally? Cherish the temple you live in.

DETERMINED.  Keep trying in the face of setbacks.

HONEST.  Don’t make excuses.

ADVENTUROUS.  Are you excited about challenging situations?

ARE YOU A POSITIVE PERSON?  You will need it in life!

http://news.bbc.co.uk/sport1/hi/athletics/photo_galleries/default.stm

“The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication.” – Cecil B. de Mille

HOW SPORTS MASSAGE CAN HELP TO IMPROVE YOUR PERFORMANCE

Sports massage has finally entered the mainstream of therapeutic and remedial treatment for both professional and amateur sports people. A growing number of athletes have realized the benefits of sports massage and have integrated regular massage therapy into their training programmes. Every athlete no matter what his chosen sport has the primary objective of improving his performance and today amateur athletes probably train harder than their predecessors. However athletes today have the benefit of various ergonomic aids and supplements, which allow them to train harder and longer. This in itself exposes the athlete to the overtraining syndrome with the danger of increased risk of injury. This is where the savvy athlete as well as coach has learnt that regular sports massage can effectively prevent serious injury. Unlike its complimentary therapies i.e. physiotherapy, sports massage is not only involved in the healing of injuries but also in their PREVENTION as well. The very nature of massage therapy is hands on and there is so far no more effective way to detect potential injury.

MICROTRAUMA

Hard training and competitive events cause microtrauma which is the damage done at a microscopic level to muscle cells and connective tissue. The athlete may not initially experience pain and may continue training without allowing time for adequate recovery, thus placing extra strain on surrounding tissue, which then leads to overuse, and the formation of scar tissue. Scar tissue then builds up forming adhesions or knots, which reduce the elasticity of the muscle. This in turn affects the function of the muscle group leading to further trauma and injury and a very unhappy athlete. An experienced and competent massage therapist will be able to detect and treat this problem long before it reaches the acute stage, thereby minimizing the down time of an athlete. Regular therapy is effective in reducing the risk of injury and consequently allowing the athlete to train injury free to achieve his goals.

MUSCULAR PAIN AND STIFFNESS REDUCED

Microtrauma caused by heavy training sessions can cause sore and stiff muscles. Normal methods of waste removal from damaged cells by the blood are inadequate so much of the extracellular debris is passed into the lymphatic system for disposal. Lymphatic drainage is slow at the best of times as it relies on muscle movement to propel the waste to the lymphatic nodes and eventually to the liver where it is finally broken down for excretion. Sports massage assists in lymphatic drainage and the removal of waste products from muscle tissue thereby enhancing the healing process. The dreaded DOMS (delayed onset of muscle soreness) is consequently also significantly reduced.

STAY FLEXIBLE AND TONED

Repetitive movements for long periods of time like long distance running can cause muscles, tendons and ligaments to tighten and shorten, limiting range of movement and affecting balance, posture and flexibility. Specialized techniques used by a trained massage therapist can loosen tight muscle bands

and stimulate stretch reflexes to increase muscle and tendon length. Joints also benefit from this treatment as the production of synovial fluid is stimulated. Stretched and toned muscles are less likely to be injured and when injury does occur, flexibility plays a major role in recovery.

HAJ

Any queries?

Call me on 0317658607 / 0723637122 or email me at hajemh@absasmail.co.za

"There are no secrets to success. It is the result of preparation, hard work and learning from failure." -- Colin Powell

THINGS WOMEN SHOULD KNOW TO STAY SAFE

Please take the time to read these pointers. There may just be one or two you hadn't thought of. After reading this, send it to someone you care about. It never hurts to be careful in this crazy world in which we live.

1.   Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do!

2.   If a robber asks for your handbag, DO NOT HAND IT TO HIM. Toss it away from you.... he is probably more interested in your handbag than you and he will go for the handbag. RUN LIKE MAD IN THE OTHER DIRECTION!

3.   If you are ever thrown into the boot of a car: Kick out the back tail lights and stick your arm through the hole and start waving. The driver won't see you but everybody else will. This has saved lives.

4.  Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their cheque book, or making a list). DON'T DO THIS! A predator could be watching you, and this is the perfect opportunity for him to get in on the passenger side, and attack you. AS SOON AS YOU GET INTO YOUR CAR, LOCK THE DOORS AND LEAVE.

5. A few notes about getting into your car in a car park:

a) Be aware: look around you, look into your car, at the passenger side floor, and check the back seat.

b) If you are parked next to a big van, enter your car from the passenger door.  Most attackers surprise their victims by   pulling them into their vans while the women are attempting to get into their cars.

c) Look at the car parked on the driver's side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the shop, or work, and get a guard/policeman to walk you back out.

IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)

 6. ALWAYS take the lift instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot.)

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; and even then, it most likely WILL NOT be a vital organ. RUN!

 8. As women, we are always trying to be sympathetic: STOP IT! It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well-educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked "for help into his vehicle or with his vehicle, which is when he abducted his next victim.

I'd like you to tell this to all the women you know. It may save a life.

The world we live in has a lot of crazies in it and it's better safe than sorry.

The above is directed at women, but remember guys you may also be targeted the same way!!

SEE YOUR REACHING

The Catalina Island is twenty-one miles away from the coast of California, and many people have taken the challenge to swim across it. On July 4th 1952, Florence Chadwick stepped into the water off Catalina Island to swim across to the California coast. She started well and on course, but later fatigue set in, and the weather became cold.  She persisted, but fifteen hours later, numb and cold, she asked to be taken out of the water.

After she recovered, she was told that she had been pulled out only half a mile away from the coast. She commented that she could have made it, if the fog had not affected her vision and she would have just seen the land. She promised that this would be the only time that she would ever quit.

She went back to her rigorous training. And two months later she swam that same channel. The same thing happened. The fatigue set in, and the fog obscured her view, but this time she swam with faith and vision of the land in her mind. She knew that somewhere behind the fog was land. She succeeded and became the first woman to swim the Catalina Channel. She even broke the men’s record by two hours.

SUCCESS PRINCIPLES

When you set your goal, keep pressing on even when you are tired, physically and mentally, and even though there are many challenges ahead. Keep the vision of your goal crystal clear before you and never, never, never… give up! See the reaching, commit to it, and you will surely see your goal realized.

MOTIVATIONAL QUOTE

"I can't do everything, but I can do something. If we all did something, we could conquer anything."

PUZZLER

Answer to last newsletter’s puzzler:

JOKE:  Jogging Shoes

Deciding to take up jogging, the middle-aged man was astounded by the wide selection of jogging shoes available at the local sports shoe store.

While trying on a basic pair of jogging shoe, he noticed a minor feature and asked the clerk about it.

"What's this little pocket thing here on the side for?"

"Oh, that's to carry spare change so you can call your wife to come pick you up when you've jogged too far."

Most Wanted:

Little Johnny’s kindergarten class was on a field trip to the local police station, where they saw pictures of the 10 Most Wanted men tacked to a bulletin board.

One of the youngsters pointed to a picture and asked if it really was the photo of a wanted person.

“Yes,” said the policeman. “The detectives want him very badly.”

So Little Johnny asked, “Why didn’t you keep him when you took his picture?”

If swimming is so good for your figure, how do you explain whales?

GO ON … TRY IT!!!

Ilembe 28 August

Ultra 50km walk

Gay Tilbury                    6:43:06

Kitty Chutergon              6:57:53

Michelle Ramsay             7:34:16

Terri Scott                     8.11.09

23km walk

Colleen McCann              2:46:47

Mark Hadden                   2:54:32

Adisesh Naidoo                3:29:03

Mary Naidoo                    3:36:50

Lyn Scott                        3:43:33

Unkown walker                3:53:02

SEPTEMBER

Mpati Mountain Race

15km run

Bennie Olivier – 034 2181020 w, 0722189204, 034 3932770 h

Biggarsberg

King Edward Park – Dundee

Y

04-Sep

Umhlathuze Tourism Bush Run

21.1km run & walk

Casper Kriel - 035 9022277, 0828966011, 035 7974296, casperkriel@mondi.co.za

Zululand Triathlon Club

8.00 am

Mondi Kraft Sport Center

Y

Y

04-Sep

Willie Mtolo 21.1km

21.1km run & walk

Willie Mtolo – 0836540393, 031 7018135 h, 031 7024633 f

Willie Mtolo

06:00 AM

Kings Park Athletics Stadium, Durban

Y

Y

11-Sep

Checkout 10km Challenge

10km walk & run

Gordon Pillay – 033 3912380

Checkout Verulam Falcons

06:00 AM

Northdale

Y

Y

11-Sep

Mount Edgecombe 21.1km

21.1km run & walk

Paul Naidoo – 031 5783198 w/f, 0845561113, 031 5628871 h,

Mount Edgecombe Villagers

06:00 AM

Mount Edgecombe Activity Park

Y

Y

17-Sep

Ithala Escarpment Challenge

35 km & 10km

The Secretary - 0846576069, 034 9810889 f

Vryheid

7.00 am

Nthondwe Camp – Ithala

Y

Y

18-Sep

The Duke of York

16km run & walk

Mark Hawksworth – 033 3450740 h, 033 3456371 f, markhawk@telkomsa.net

Collegians Harriers

07:00 AM

Carwin Heights Farm (Mandeston Junction)

Y

Y

18-Sep

Merewent 10km

 10km run & walk

Pat Pather – 031 3375207/5580 w, 0837391248, 031 3371756 f Trendshipping@absamail.co.za

Merewent AC

07:00 AM

Dhubri Road Sports Ground

Y

Y

24-Sep

Balele Game Park Run

15 km run & walk

G Smook – 0828562973, 034 3313485 h, volgelinge@lantic.net

Balele AC, Utrecht

03:00 PM

Balele Resort: Utrecht

Y

Y

25-Sep

Halala eThekwini Half Marathon

21km run/walk

The Secretary – 031 3129374 w, 031 3032728

KZNA

6.00am

TBA

Y

Y

OCTOBER

Battlefield  Half Marathon

21km run & walk

A T Swanepoel – 0722291662, 034 3181406 h/f

Newcastle Harriers

Ferrum Swimming Pool, Drakensberg Drive, Newcastle

Y

Y

02-Oct

Greytown to Muden Road Race

25km run/walk, 5x5km fun relay

Dr  M Naidoo – 033 4131212 w, 0824002055, 033 4172022 f, mergann@telkomsa.net 

Umvoti AC

07:00 AM

Greytown High School

Y

Y

02-Oct

Bluff Vets 21.1km

21.1km run 15km walk

Joy Schafer – 031 3045005 h, 0722000246, 031 304 7690 fJoy@daikin.co.za

Bluff AC

05:00 AM

Fynnlands Combined Sports Club Smith Drive, Bluff

Y

Y

08-Oct

LAC Coca-Cola Nite Race

21.1km run

Ian Gracie – 036 6376741 w, 0828005484, 036 6376668 h, 036 6373854 f, iwg@cwt.co.za

LAC

05:00 PM

LAC Clubhouse, Klipbank Rd.

Y

08-Oct

Pongola Sugar Cane Race

42.2km run & 21.1km 10km run & walk

Andre’ Schoombe - 034 4132110w/f , 0828742340, 034 4132129 w/f

Pongola AC

06:00 AM

Pongola Akademie Skool

Y

Y

09-Oct

Saints Thorntree Challenge

15km run, 10km walk & 5km fun run

Terry Everso+D87n - 033 2605509 w, 0828531768, 033 4360308 h, 033 2605708 f, eversont@nu.ac.za 

Saints AC

7.00 am

Coach House, opp Varsity College, PMB

Y

Y

09-Oct

Chatsworth 21.1km/15km

21.1km run, 15km walk

Dees Govender – 031 4035667 h, 0837854333,  031 4046282 f

Chatsworth AC

06:00 AM

Chatsworth Stadium

Y

Y

15-Oct

Bayside 15km

15km run, 10km walk

Pat Curran – 035 9013768 w, 0727722045, 035 7891962 h, Patcurran@rbm.co.za

Canon Richards Bay

04:00 PM

Bayhall – Richards Bay

Y

Y

16-Oct

The Edendale 21.1km

21km walk & run

John Scarrott – 033 342 2393 h, 033 3424305 f

Hulette Aluminium

06:00 AM

Campsdrift Pietermaritzburg

Y

Y

16-Oct

South Coast  15km

15 km run/walk

Andre’ Olivier – 031 9498212 w, 0839412204, andreolivier@improchem.co.za

Toti

05:00 AM

Hutchison Park – Amanzimtoti

Y

23-Oct

SA 10km Champs

10km

The Secretary–031 3129374w, 031 3032728f

KZN Athletics

TBA

TBA

30-Oct

Banana 42.2km and 21.1km inc. 21.1km surf & turf walk

42.2km run & 21km run & walk

Rodney Brown – 0732319655, 039 3173502 h, 039 3174824 f

South Coast Striders

05:00 AM

Port Shepstone

Y

Y

30-Oct

Umhlathuze Inyala Game Run

16km run & walk

Hennie Nolte 0833089202, 035 9079432 f Hennien@bell.co.za , hnolte@mweb.co.za 

Umhlathuze AC

03:00 PM

Inyala Game Park – 22km fm Empangeni

Y

Y

30-Oct

Hindu Half Marathon

21.1km & 5km run/walk

A K Rooplal – 031 5794472 w, 0837793142, 031 5794473 f, rooplal@mweb.co.za 

Reservoir Hills AC

06:00 AM

Kings Park Athletics Stadium, Durban

Y

Y

As the name implies Trolley & Shelf that’s exactly what we do!!

ü   Trolleys

ü   Anything with a wheel (almost) from Supermarket to tea trolleys to heavy Industrial trolley.

ü   Also pallet Trucks 2 ton – 2,5 ton

ü   Shopping baskets

ü   Shelving & Racking

ü   For storing or displaying of most products. Light and heavy duty

ü   Supermarket or Industrial.

If in doubt  -- give us a shout!    Call Mark Deeble

Tel/Fax:  031 705 5672  Mobile: 082 888 2165.  Email: tshelf@icon.co.za