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run sept 2

ROAD RUNNING NEWSLETTER- SEPTEMBER 2017

What is the next challenge?

Spring is in the air, wherever you look the flowers are blooming and the sun is up earlier and sets later.

September is Cape Town Marathon month for most of us. All the long hours we have spent on training is soon going to pay-off. If you have put the work in then you will pick the fruit on the day. All I can say at this stage is “Taper Time”

This year I have decided to give the CPT Marathon a skip. I will however do the 10km race. I wanted to do something different and have decided to give the Petro SA a go the week after Cpt Marathon.

Other than the marathon there are a couple of shorter distances in the month of September that you can test you speed and fitness on. Go out there and enjoy the warmer mornings and evening!

I saw this a while ago and wanted to share it with all of you.

There are 2 things that stand out for me from this.run sept 1jpg

1.Respect the sport we love. Never think that you are bigger and stronger than the sport. It will humble you!

2.This sport gives us so much! It is important that we give back as well.

You may ask: How?

Host a pack run or a gazebo. Marshall at a race or help at a water table. There are many opportunities – Just ask!

 

 

 

 

Looking back at August

What a month!!!

August saw our very 1st Awards ceremony in the history of the club. If you missed it, you have missed a spectacular affair. Not just was the venue awesome but the normal sweaty bods cleaned up very nicely. So much so that I didn’t recognised a lot of the people!

run sept 2I want to thank all our sponsors who made this possible! Without them this unforgettable evening would not have happened.

To all the nominees. Congratulations. It was a very difficult task to choose winners and I also want to thank Kurt Basson and the committee who helped me with the selection process.

 

Our male and female athletes of the year winners were:

run sept 3

Here are the rest of the category winners:

Category Winner
Dawie Aucamp Trophy for Male Athlete of the year Neil Broers
Maggie Smit Trophy for Female Athlete of the year Natash Kruger
Russell Worthington Trophy for Marathoner of the year – M Neil Broers
Russell Worthington Trophy for Marathoner of the year – F Louise Muller
Firebird BlueStar Trophy for Half Marathoner of the year – M Conrad Koorts
Heidi Wilson Trophy for Half Marathoner of the year – F Susan Mostert
Wilhelm Kuhn Trophy for Most improved runner Dirk Nieuwoudt
Letica Lottering Trophy for Best spirit Award Annalita Goosen
North Guarding Trophy for Most dedicated Club member Brad Straiton
Die Smitte Trophy for Outstanding achievement Yolandi Hickman
Ace Travel Trophy for Ultra Award - M Jayson Dean
Ace Travel Trophy for Ultra Award - F Mine Swart
Danie Bruwer Trophy for Comrades Athlete - M Danie Bruwer
Louis Kotze Trophy for Comrades Athlete - F Alet Carstens
Steven Hall Trophy for Comrades Novice Christie Thirion
Russell Worthington Trophy for Short Distance Runner - M Lukie Snyman
Russell Worthington Trophy for Short Distance Runner - F Twane Wessels
Realclean Trophy for Club Time Trial -M Chris Gie
Realclean Trophy for Club Time Trial -F Jo-Marie Pretorius
Dian Cronje Trophy for Comeback of the Year Dawie Aucamp

Your achievements inspire the rest of us to become better in our own right. Congratulations and well done!

We also had our very 1st running workshop in August. Our 4 speakers (All club members) educated us on various aspects of running.

It was held at the new Run Specialist Store in Edwards street. The turnout was great

run sept 4

  • Danie Bruwer spoke about running in general and gave us valuable tips.
  • Neil Broers showed us what great pacing looks like and how to implement it.
  • Dawie Aucamp told us how to effectively run on heart rate and how to determine what your optimal heart rate should be.
  • Tjaart van der Walt showed us how to train at optimal level. How to work out a proper training program and how to improve.

Watch this space for the next workshop to follow soon!

run sept 6

As various results are made available to me, I shall post them on Facebook.

I have also created a folder on Google Drive where all results are stored.

You can view this here: https://drive.google.com/drive/folders/0B1Yjl7gykMTtcTI1SnEtN2FnR3c?usp=sharing

 

run4With two weeks to go and the nerves setting in I want to thank Firebird Blue Star Financial Services for their contribution in making it possible for 10 of our athletes to run this year’s marathon and 10km.

Thank you Conrad and JP for running a competition and giving us those entries!

The Sanlam Cape Town Marathon is also our Race of the month of the month. Be sure to come and say hi to Marilette Brown our host for the event and get a Steri Stumpi on the house!

 

run sept 5

Just to let you know – Comrades Marathon entries for 2018 is open! There is an early bird discount so head on over to www.comrades.com

Next year’s Comrades will also finish for the 1st time at the Moses Mabida Stadium.

 

Training

runJ4

Our training for the month of September will continue as normal.

Our Saturday Pack runs consist of 10 & 15km, whereas Sunday is normally 15 & 20 kilometres. Members must please note that we cater for all speeds at both pack runs. We will not leave slower runners behind.

I do however also want to request our slower runners to not take too long at the water stops. It makes it difficult for the hosts to get to the next point in time.

Please check the starting times of all events on Facebook, as they could change during winter.

Our training sessions are as follows:

Tuesday

4:45am Crazies - Kenridge Deli

5:45pm Club Training at the Bellville Velodrome.

Wednesday

4:45am Crazies - Kenridge Deli

5:35pm Trail Run - See Facebook for venue

Thursday

4:45am Crazies - Kenridge Deli

5:45pm Club Training – Bellville Velodrome

Saturday

6:00am Pack run (10 &15km) - Cafe Vida E, Edward Street

Sunday

6:00am Pack run (15 & 20km) - Cafe Vida E, Durbanville

If you would like to host a Pack run on Saturday or Sunday, contact me at louis@capemultisportclub.com

In the Future

As mentioned previously in this newsletter, Cape Town Marathon is two weeks away!

We will try and get another workshop in before the marathon.

Some of the topics you asked for is

  • Nutrition
  • Cross Training
  • What to do when things get tuff
  • Running form

Other races taking place this month

  • ARD 3 Vlei 10km
  • MSA Multisport 10km
  • Glewood Spur 10km

Run Clean

runJ7Running is something we all love. The environment is something we all love. Let us care for both!

Remember that Cape Multisport supports clean running. When participating in any event, throw your sachets in the bins provided or keep it on you to the finish.

There are 2 things that will help everyone run clean.

  • Accountability
  • Education

Each one of us must be accountable for our actions.

In saying that we also need to educate our fellow runners to do the same.

Social Media

road6Remember to share your pics on our Cape Multisport Instagram profile. You can tag these pictures @capemultisportclub

Show us your experiences in races, pack runs and training

runs. #cmc #redarmy

 

run6

 

 

 

https://www.facebook.com/CapeMultiSport/

We have also created an open Facebook page to showcase to the world who we are. Please like the page, but don’t stop there. Share the page and invite your friends to join the page!

Our closed group for club info is: https://www.facebook.com/groups/CapeMultiRunning/?ref=bookmarks

 

run7Lastly, always remember to be safe and ….

Yours in running

Louis Kotze

Louis Kotze

(Club Captain)

louis@capemultisportclub.com

082 350 8028

www.capemultisportclub.com

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By Estelle / Administrator on Sep 08, 2017

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