The accuracy of Newton's observation that a period of

six to eight weeks must be allowed between longer-

distance races has only really been reinforced in recent

years. We now know that races longer than about 25

km produces marked muscle damage that takes a consid-

erable time to repair.

The essential points to re-

member are that fast running exhausts not only the body

but, equally important, the mind. Thus, the amount of

fast training and racing that you do must be carefully con-

trolled.

As Bruce Fordyce has so

frequently stated: "When I am preparing for a major

effort in an ultra-distance

race, I have one rule about entering other long-distance

races-don't. If I could have my way I would force my running

friends not to race a single race of 42 km or longer in the

six months preceding Com-

rades".

A rule of thumb is that the shorter the race, the more

frequently it can be run, but approach runs beyond 25 km

with caution as it appears that racing-induced muscle

damage starts to occur in races longer than 25 km.

Generally, only race two to

three races longer than 32 km each year. By racing, I

mean running to total exhaus-tion. An athlete can certainly

enter shorter races more frequently but again, exercise

restraint. On the issue of time trials,

those who have studied Lyd-iard's training methods are

aware that he advocates reg-ular time-trials during the

peaking phase. Yet, it is clear that he shares Newton's con-

cerns about the dangers of racing in training, for he

states, The word "time-trial" is

often misleading. Basically, a time-trial is used to develop

coordination in running races over certain distances, and to

find weaknesses and use the

appropriate training to strengthen them. Time-trials

should not be run at full ef-fort, but with strong, even

efforts, leaving you with some reserves.

Lydiard also advised strongly against racing in training and

placing too much reliance on the stopwatch. Too much

concern with time can result in athletes' losing confidence,

particularly as they may be tired from heavy training. In

his own words: "Remember that when you are doing time-

trials, you are still training hard, so good times cannot

always be expected. You can-not train hard and perform

well simultaneously."

An error that many runners make in running regular time-

trials is to think that each trial must be faster than the last.

This is neither desirable nor possible. The surest indica-

tion that you are improving is if you are able to run the

same or better times in suc-cessive time-trials but at a

lower heart rate, with less effort, and with a more rapid

recovery.

“Professor Tim Noakes — The 15

Laws of Training—Lore of Run-

ning .”

Comrades 2012:

Business Name

Thursday

12 April 2012

Week 16 / 2012

“Run Safely, Run wisely and Run to be seen”

What a mud bath ending to the

Two Oceans marathon. In what

was described as the worst

conditions in over 20 years all

our athletes performed well in

the cold and miserable condi-

tions. A special congrats to

firstly Carey-Ann Smith who

although is only a social mem-

ber of the club still performed

admirably to finish in 7th place

in the half marathon and then

to our only silver finisher on the

day Paul Worsnip who came in

in 3:54:55, a PB for Paul in the

Ultra marathon. The provisional

results are at the end of the

newsletter. I look forward to

hearing all the war stories and

if you have any photographs

please forward them to me

ASAP.

On the home front there was

not much activity except for the

on-going training for Comrades.

It all starts in earnest now with

only 7 weeks left to the big “C”.

CLUB LONG RUN 21 APRIL 2012 – Details to

follow

We will require helpers on the day. If you are willing to assist your fellow runners

please contact either Stefan Wilmans or Janine Mazery (Captains details are below.

Please consider assisting as we will need help for approximately 16 water stations

along the route.

Day Date Race KM Venue Start time Supported

April-2012

Saturday 14-Apr X-C League 2 Collegians, PMB 09h00

Saturday 14-Apr ARTHUR CRESSWELL 56, 21,1 & 10KM BERGVILLE 06h00

Sunday 15-Apr Dick King 21,1 & 15km Amanzimtoti Main Beach 06h00 Tent

Saturday 21-Apr CLUB LONG RUN 65km PMB Town hall 05h00

Sunday 22-Apr Freedom Run 52 & 25km Chatsworth 05h30

Sunday 29-Apr Umzimyathi Ultra 52, 21,1 & 10km Nquthu—Dundee 06h00

Sunday 29-Apr Checkout Marathon 42,2 & 21,1km Verulam 05h00 LAST QUALIFIER

for more information and/or flyers on any of the above events visit www.eventtiming.co.za

Upcoming races:

Time Trial Duty:

We still need members to help at the Time Trials at the club.

Please contact Sue Smith on 082 921-1175

HELP DESPERATELY REQUIRED FOR TT DATED 1 MAY. PLEASE COME FORWARD

TO HELP OUT.

Date 1st member assist 2nd member assist

17-Apr Ann Martin

24-Apr Diane Wearne Nicole Centner

01-May

Our Sponsors let’s support

those who

support us

BE RESPONSIBLE: wear your reflector belt while out running after dark

Training Groups:

Westville Mall:

Monday, Wednesday & Friday - 5am

Tuesday & Thursday – 5:30am

(The Tue/Thu group also have a large walking group)

Kloof Virgin Active:

Monday, Wednesday & Friday – 4:50am

Westville Athletic Club:

Tuesday # Time Trial – 5:45pm

Monday & Thursday # Track – 5:30pm

NEXT DRAW IS

17 APRIL 2012

YOU NEED TO BE AT THE

DRAW TO WIN

Happy birthday:

02-Apr Mark Mowat

2 Tony Saunderson

2 Kayla Myburgh

4 Robin Goddard

5 Dave Lowe

5 Tim Kilpin

9 Tarryn Ballard

9 Pieter Grace

16 Barry Spencer

16 Richard Long

17 Ken Tonkin

18 Mark Higgs

18 Diane Wearne

19 Gareth Brockett

23 David Roux

24 Karen Behrens

24 Lauren Calenborne

27 Rohland de Charmoy

29 Deon Crouse

Westville Kit for sale: Orders—Sue Smith 082 921-1175 suesmithvintage@gmail.com

We would like to re-introduce the Westville baggies & Ladies T-shirts but before ordering would like a show of hands. If you are interested please

contact Sue Smith.

TRACKSUITS: R300.00

Contact us:

Please send your pictures and contributions to

fred@ramses.co.za

WE NEED YOUR PHOTO’s

Do you have any photos from your runs?

Please send them to

fred@ramses.co.za

THE RACING SNAKES: (min 100km sub 5min/km pace)

NAME CUMULATIVE

DISTANCE AVE PACE

Paul Worsnip 160.3 4.06

Cliff Robbertze 125.4 4.23

Tony Saunderson 150.4 4.26

Stefan Wilmans 113.3 4.33

Richard Long 123.2 4.33

Ross Mc Kechnie 119.3 4.38

Lauren Calenborne 172.7 4.39

Andy Daly 114.3 4.46

Mike Martin 123.2 4.48

Ken Culverwell 280.6 4.50

Wendy Morgan 140.4 4.55

THE VALUE FOR MONEY CLUB: (min. 22hours spent on the road)

NAME CUMULATIVE

DISTANCE

Hours on the

Road AVE PACE

Kelly Benschop 285.7 1day 8hrs & 46min 6.46

Stuart Cox 263.6 1day 3hrs & 55min 6.18

Janine Mazery 264.6 1day 3hrs & 48min 6.16

Sindy Kirsten 232.6 1day 2hrs & 25min 6.42

Zanele Nduli 211.5 23hrs & 9min 6.30

Simon Collins 264.6 22hrs & 45min 5.08

Ken Culverwell 280.6 22hrs & 37min 4.50

Debbie Brien 205.4 22hrs & 33min 6.31

Results:

Two Oceans:

56KM 21,1KM

Time Name Time Name

03:54:55 Paul Worsnip 01:36:16 Ross McKechnie

04:25:28 Mike Martin 01:51:20 Shelley Frankish

04:31:40 Vanessa Zimmerman 01:56:14 Claire Mack

04:32:01 Gavin Heron 02:01:56 Kerry Martin

04:35:37 Richard Long 02:02:40 Johanneke Conradie

04:49:56 Wendy Morgan 02:23:46 Tammy Lee Kelly

04:51:22 Kenneth Culverwell 02:29:01 Rhyno Lombaard

04:54:51 Simon Collins 02:30:04 David Jollands

04:57:39 Karl Rabie 02:33:47 Paul Haselau

04:59:34 Kim Lowe 02:35:10 Ted Clark

05:05:25 Sarah Eksteen 02:36:28 Dijon Nortje

05:11:11 Megan Finestone 02:39:38 Ann Martin

05:13:09 Tammy Dennill 02:47:18 Lauren Laverack

05:13:43 Iain Robertson 02:48:01 Keiran Aytoun

05:14:34 Ereni Samouilhan 02:48:51 Helen Clark

05:16:21 Tarquin Miller 02:53:01 Rodney Collyer

05:26:01 Martin Dovey 03:05:15 Prashina Budree

05:26:46 Robyn Long

05:29:09 Robbin Goddard

05:30:26 Nicola Centner

05:33:11 Janine Nortje

05:35:07 Hilton J/V Rensburg

05:37:05 Garry Shea

05:40:39 Paul de Winaar

05:44:07 Don Masinga

05:45:27 Justin Baker

05:49:54 Andrew Quinlan

05:51:37 Justin J/V Rensburg

05:54:27 David Wheal

05:56:01 Ndumiso Sithole

05:56:58 Caroline Fyvie

06:05:10 Janine Mazery

06:18:28 Caitlyn Howard

06:28:13 Sheree Kirsten

06:29:06 Stuart Cox

06:29:50 Zanele Nduli

06:32:56 Francios Brand

06:33:35 Paula Dovey

06:41:22 Alfred Dlamini

06:45:53 Petru Blewitt

06:47:31 Debbie Brien

06:47:31 Nic Brein

06:49:48 Matthew Blewitt

06:49:54 Sindy Kirsten

06:50:12 Kelly Benschop

06:51:06 Renee' Heine

06:53:05 Princess Mark

Trivia Quiz: Answer next week: winner to receive a Wimpy voucher

to the value of R100 (t&c’s apply)

This year’s winner of the Two Oceans

ultra was only the 2nd male to hold the

Comrades and Two Oceans titles simul-

taneously—who was the other?

Which previous long time Westville run-

ner was the first to record his perma-

nent number at Two Oceans?

Which current member (found at the

club every Tuesday) has a Comrades

and Two Oceans gold to his name?

This week is the Bergville to Ladysmith

ultra - How many times has this event

been run since its inaugural run in

1966?

Who has the most runs in this event?

How many Westville runners have won

this race?

On the light side:

What do you get when you pour hot water down a rabbit hole? A hot cross bunny.

What did the rabbit say when he only had thistles to

eat? Thistles have to do.

What does a rabbit use when he goes fishing? A hare-net.

What do you call ten rabbits marching backwards—a

receding hare line.

How do you post a rabbit? Hare mail

Half Marathon performance ladder Marathon performance ladder

Pos Name Time Qualifier Pos Name Time Qualifier

MEN MEN 1 Paul EICHERT 01:19:46 Hill 1 Paul EICHERT 02:44:36 Buffs

2 Russell PIETERSEN 01:28:46 Hill 2 Paul WORSNIP 02:55:24 Hill

3 Paul WORSNIP 01:29:47 Kearsney 3 Sithembiso SITHOLE 03:00:26 PMB

4 Sthembiso SITHOLE 01:32:29 Scott 4 Richard LONG 03:05:15 PMB

5 Cliff ROBBERTZE 01:33:05 Scott 5 Cliff ROBBERTZE 03:07:37 Hill

6 Daryl HEFER 01:33:11 PMB 6 Stefan WILMANS 03:10:28 Umgeni New Entry

7 Tony SAUNDERSON 01:33:50 Hill 7 Thandikile SOTUBAU 03:11:21 Verulam New Entry

8 Andy DALY 01:34:27 PMB 8 Lyndon NASH 03:12:29 Umgeni New Entry

9 Ross McKECHNIE 01:36:16 Omtom 9 Ken CULVERWELL 03:17:09 Buffs

10 Fred Mc KENZIE 01:39:12 Hill 10 Tony SAUNDERSON 03:17:55 PMB

11 Rowland VISSER 01:39:19 Hill 11 Michael MARTIN 03:28:49 PMB

12 Ken CULVERWELL 01:39:33 Scott 12 Gavin HERON 03:28:49 PMB

13 Deon PRETORIUS 01:39:36 Hill 13 Brandon JACKSON 03:31:42 Mtn - Surf

14 Stefan WILMANS 01:40:23 Kearsney 14 Justin ERASMUS 03:35:21 PMB

15 Nic BREIN 01:40:54 PMB 15 Fred MC KENZIE 03:35:33 PMB

16 Iain ROBERTSON 01:43:03 Hill 16 Martin ERASMUS 03:37:28 PMB

17 Shane ELLIS 01:43:26 Verulam 17 Simon COLLINS 03:37:28 PMB

18 Trevor HART-JONES 01:44:35 Scott 18 Rowland VISSER 03:38:18 PMB

19 Lyndon NASH 01:45:01 Kearsney 19 Justin BAKER 03:39:02 PMB

20 Tarquin MILLER 01:46:51 Hill 20 Karl RABIE 03:42:16 PMB

21 Steve McCARLEY 01:47:02 Scott 21 Rudi VAN NIEKERK 03:42:57 Hill

22 Simon COLLINS 01:48:08 Zbalalza 22 Hilton JANSE V/RENSBURG 03:45:05 Buffs

23 Oliver LAMUSSE 01:48:37 Kearsney 23 Iain ROBERTSON 03:45:43 PMB

24 Clive DYER 01:48:47 Hill 24 Gareth BROCKETT 03:45:47 PMB

25 David WHEAL 01:48:48 Hill 25 Peter HERON 03:48:53 PMB

Half Marathon performance ladder Marathon performance ladder

Pos Name Time Qualifier Pos Name Time Qualifier

LADIES LADIES 1 Vanessa ZIMMERMAN 01:33:35 Scott 1 Lauren CALENBORNE 03:10:03 Hill

2 Wendy MORGAN 01:34:16 Hill 2 Karen FISHER 03:21:54 PMB

3 Kim LOWE 01:36:29 Hill 3 Tammy DENNILL 03:28:08 Buffs

4 Lauren CALENBORNE 01:37:13 Scott 4 Kim LOWE 03:29:30 PMB

5 Karen BEHRENS 01:37:41 Hill 5 Wendy MORGAN 03:30:05 Umgeni New Entry

6 Janine NORTJE' 01:41:40 Hill 6 Kerry HOAR 03:31:47 Hill

7 Louise FITZSIMONS 01:41:59 Hill 7 Karen BEHRENS 03:36:23 PMB

8 Tammy DENNILL 01:42:36 Zbalalza 8 Megan FINESTONE 03:37:31 Buffs

9 Karen FISHER 01:42:37 Scott 9 Lindsey WATKEYS 03:39:00 Buffs

10 Robyn LONG 01:43:01 Hill 10 Louise FITZSIMONS 03:39:27 PMB

11 Daleen TYLER 01:43:41 Hill 11 Robyn LONG 03:42:16 PMB

12 Megan FINESTONE 01:45:26 PMB 12 Vanessa SKINNER 03:46:38 PMB

13 Kerry HOAR 01:45:45 Scott 13 Sarah EKSTEEN 03:47:49 PMB

14 Desiree GULSTON 01:46:09 PMB 14 Ereni SAMOUILHAN 03:51:32 Hill

15 Tarryn BALLARD 01:47:09 Hill 15 Janine NORTJE 03:54:43 PMB

16 Sarah EKSTEEN 01:49:13 Hill 16 Liz CHELIN 03:57:06 PMB

17 Lauren URQUHART 01:49:45 Hill 17 Nicola CENTNER 03:57:21 PMB

18 Tracey ALLISON 01:50:28 Hill 18 Tracey ALLISON 04:01:41 PMB

19 Shelley FRANKISH 01:51:20 Omtom 19 Sheree KIRSTEN 04:09:31 Buffs

20 Lindsey WATKEYS 01:52:48 Kearsney 20 Caroline FYVIE 04:16:03 PMB

21 Caroline FYVIE 01:53:34 Hill 21 Janine MAZERY 04:19:52 PMB

22 Sheree KIRSTEN 01:55:57 Hill 22 Nicky BLEWITT 04:25:35 Hill

23 Debbie BREIN 01:57:27 PMB 23 Caitlyn HOWARD 04:27:21 Hill

24 Tammy-Lee KELLY 01:58:56 Hill 24 Zanele NDULI 04:34:10 Hill

25 Nicola CENTNER 02:00:33 Hill 25 Lucinda READ 04:37:08 Umgeni