<p> An e-mail newsletter from Agapé Athletics Club</p><p>Editor: Marieta Bortoli 082 466 7031 27 November 2017 www.agape.org.za</p><p>E-mail: [email protected]</p><p>NB</p><p>The TUT night race for 29 November 2017 has been cancelled!</p><p>Editorial</p><p>Registrations for 2018 is open. For more details please see “General”. There is no increase in membership fees.</p><p>In our AGM members requested that we should have an awards function again in 2018. Please let me know what kind of function you would prefer and if it should be an afternoon or evening function.</p><p>I also requested members at the AGM to send me some articles/race reports (especially of out of town races) /jokes/photos for inclusion in the T’nT. It would really be appreciated if you would contribute to the newsletter as this is a newsletter for all club members/readers.</p><p>Contents </p><p># Birthday greetings # Personalia # Welcome new and former members # Congratulations # Thank you’s # In the mailbox # General # Race reports / upcoming race information # Race results # Training/Health snippets # Thought of the week # Your smile for the week # Something to ponder over / something spiritual # AGN league logs # Races cancelled # Notice Board # Photo corner</p><p>Notice Board Additions</p><p>●</p><p>1 Attachments</p><p>● 2018 Agape registration form ● 2018 ASA registration form</p><p>Birthday Greetings</p><p>May the Lord bless you and send from above the peace of His presence, the joy of His love. May He grant you happiness in everything you do! Happy birthday!</p><p>Kobus Stander 01 December Janet van Niekerk 01 December Kevin Imre 05 December Gerhard Visser 07 December Nhlakanipho Ngonyama 08 December Steffen Roeber 08 December Karen du Toit 10 December Ken Nurden 12 December Suzette van Staden 19 December Erika Krause 21 December Craig van Heerden 21 December Patrick Kennedy 24 December Willie van Staden 26 December Julie Murray 28 December</p><p>Personalia</p><p>Welcome new and former members</p><p>Congratulations</p><p>Congratulations to the following members:</p><p>Thank you’s</p><p>In the mailbox</p><p>General</p><p>Clothing available: Buffs @ R100 Ladies skirts @ R200 Second skins @ R220 Age tags @ R30</p><p>Please contact Marietjie if you wish to purchase some of the items: Cell: 072 541 7268 E-mail: [email protected] The items will also be available at races, please visit our gazebo</p><p>==</p><p>2018 Registrations: Fees for 2018 1st member R350 2nd member/pensioner/student R300 Junior – under 19 R 90 (ID document to be submitted with application form) Social member R100 2 Please complete the attached two forms and return to Hennie Venter at [email protected] or [email protected]. Forms can also be handed in at races where Hennie will be available.</p><p>Please do not complete the ASA form on internet as the 2018 registrations are not yet open on line.</p><p>Race reports/Upcoming race information</p><p>Race Results</p><p>Tom Jenkins - 10km race - 2017-11-18 Position Initials Surname Sex Age Finish Time 103 M Cronje F 00:48:11 138 C Van Heerden M 00:50:30 218 D De Beer M 00:54:40 287 W Weber M 00:57:35 302 C Greyling F 00:58:02 373 E Greyling F 01:00:32 435 K Nurden M 01:02:16 525 G Hughes F 01:04:37 659 M Steinmann F 01:07:43 660 D Benadie F 01:07:43 662 M Cilliers F 01:07:59 661 B Boyes F 01:07:59 785 Z Mabonde F 01:10:41 860 C Mouton F 01:13:05 1012 M Venter F 01:15:58 1013 H Venter M 01:15:59 1028 D Cilliers M 01:17:16 1352 M Stadler F 01:24:34 1624 S Bothma M 01:30:09 2034 E Loubser M 01:51:23</p><p>Tom Jenkins - 21km race - 2017-11-18 Position Initials Surname Sex Age Finish Time 28 J Pokwane M 46 01:25:18 88 K Imrie M 01:39:43 163 C De Kiewit M 01:46:25 184 J Van Der Merwe M 01:47:56 400 M Letsie M 02:00:41 543 B Cronje F 02:07:02 571 K Stander M 02:08:15 855 H Greyling M 02:21:23 966 T Lenoge M 02:27:45 967 A Lenoge F 02:27:50 968 L Groenewald F 02:27:51 971 A Te Reh M 02:28:06 1042 Z Hattingh M 02:29:25 Training/Health snippets</p><p>Black toenails: Cause: These can be caused by a single blow, but more often black toenails are the result of the toenail catching the inner shoe lining as the foot hits the ground, and the toes move downwards inside 3 the shoe to touch the ground. The rubbing between the toes and the shoe causes a lifting force on the toenails, which causes the nail to bleed at its base. This bleeding causes the black toenails. Treatment: The pressure can be relieved by boring through the nail with a heated pin or paper clip, allowing the trapped blood to be released. Toenails should be kept trimmed and shoe selection should take into account the above factors. If problems persist a chiropodist or podiatrist should be consulted. Black toenails should be removed. The condition can be prevented by cutting the front of the shoe (the toe box) where the upper attaches to the mid-sole in the region of the toes. Source: Running Injuries – Tim Noakes/Stephen Granger)</p><p>==</p><p>Achilles Fix: Treatment for Achilles tendinosis includes rest, icing and physio, followed by strengthening exercises. Treatment for and Achilles rupture includes complete immobilisation, or surgery in the most severe cases. Avoid anti-inflam- matory and painkilling drugs, because Achilles tendinosis is a degenerative injury rather than an inflammation and the drugs will mask the problem, which will then likely get worse as you continue putting force on the tendon.</p><p>To prevent an Achilles injury, warm up properly with dynamic stretching (gentle calf raises, jogging, jumps, hops or skipping) before working the tendon too hard. Do daily strengthening with calf raises, starting slowly with just your body weight and doing three sets of 10 to 15. When this can be done without pain, gradually increase the number of repetitions and sets, and weight. Concentrate on a slow, measured lowering, and be sure to go all the way down for a full stretch of Achilles. Preferably don’t do this on stairs, you can easily over-stretch an already sore Achilles and do further damage. (Source: Modern Athlete)</p><p>Relax: If you realize that you have gone out faster than anticipated, don’t slow down abruptly, just relax, concen- trate on the task at hand and let the pace slow down on its own. The exception is in a marathon or other long race when you need to adjust as soon as the problem is realized.</p><p>Your thought for the week</p><p>A true friend gets in your way unless you happen to be going down!</p><p>Your smile for the week</p><p>A little girl was talking to her teacher about whales.</p><p>The teacher said it was physically impossible for a whale to swallow a human because even though it was a very large mammal, its throat was very small.</p><p>The little girl stated that Jonah was swallowed by a whale.</p><p>Irritated, the teacher reiterated that a whale could not swallow a human; it was physically impossible.</p><p>The little girl said, 'When I get to heaven, I will ask Jonah.'</p><p>The teacher asked, 'What if Jonah went to hell?'</p><p>The little girl replied, 'Then you ask him.'</p><p>==</p><p>A Kindergarten teacher was observing her classroom of children while they were drawing.</p><p>She would occasionally walk around to see each child's work.</p><p>As she got to one little girl who was working diligently, she asked what the drawing was.</p><p>4 The girl replied, 'I'm drawing God.'</p><p>The teacher paused and said, 'But no one knows what God looks like.'</p><p>Without missing a beat, or looking up from her drawing, the girl replied, ’They will in a minute.'</p><p>==</p><p>A Sunday school teacher was discussing the Ten Commandments with her five and six-year old’s.</p><p>After explaining the commandment to 'honor' thy Father and thy Mother, she asked, 'Is there a commandment that teaches us how to treat our brothers and sisters?'</p><p>Without missing a beat one little boy, the oldest of a family, answered, 'Thou shall not kill.'</p><p>==</p><p>The children had all been photographed, and the teacher was trying to persuade them each to buy a copy of the group picture.</p><p>'Just think how nice it will be to look at it when you are all grown up and say, 'There's Jennifer, she's a lawyer,' or 'That's Michael, He's a doctor'.'</p><p>A small voice at the back of the room rang out, 'And there's the teacher, she's dead.'</p><p>==</p><p>A teacher was giving a lesson on the circulation of the blood. Trying to make the matter clearer, she said, 'Now, class, if I stood on my head, the blood, as you know, would run into it, and I would turn red in the face.'</p><p>'Yes,' the class said.</p><p>'Then why is it that while I am standing upright in the ordinary position, the blood doesn't run into my feet?'</p><p>A little fellow shouted, cause your feet ain't empty.'</p><p>==</p><p>The children were lined up in the cafeteria of a Catholic elementary school for lunch. At the head of the table was a large pile of apples. The nun made a note, and posted on the apple tray:</p><p>'Take only ONE. God is watching.'</p><p>Moving further along the lunch line, at the other end of the table was a large pile of chocolate chip cookies.</p><p>A child had written a note, 'Take all you want. God is watching the apples.'</p><p>Something to ponder over / something spiritual</p><p>5 League results</p><p>Cancelled Races</p><p>TUT Night race scheduled for 29 November 2017 Babbas Lodge Road scheduled for 2 December 2017 A4A Road Safety Race scheduled for 23 December 2017</p><p>Notice Board </p><p>Useful Links: www.raceresults.co.za/flyers - for the latest race pamphlets www.agn.co.za/#League for the latest league logs and the league points you earned http://www.agn.co.za/Docs/2016/WAlking/AGN%20road%20walking%20stds%20ref%20685.pdf AGN 2016 RW qualifying standards and selection criteria www.runawaysport.co.za Run-A-Way Sport’s web site www.verticalhorison.co.za Trail Running www.trailseries.co.za Trail Running http://www.mastersathletics.net/Age-Graded-Calculator.2595.0.html Age Graded Calculator http://www.sportsinjuryclinic.net/symptom-checker By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply. 6 Saturday 9 December Nedbank Skosana Road Race 10/5 km Race Organisers: Nedbank Venue: Pretoria Correctional Services, Kgosi Mampuru St, Pretoria</p><p>10 km 5 km Kids mile Entry fee R 80 R 60 R 60 Entry fee 70+ Free Start Time 06:30 08:30 Cut-off 02:00</p><p>1st 600 entries on 10km and 1st 250 on 5km and 1st 50 in the kiddies mile receive a free t-shirt </p><p>Pre-entries at: Run-away Sport; Sweatshop Southdowns; AGN office</p><p>Sunday 10 December Mandela Remembrance Walk & Run 10/5 km Race Organisers: Nelson Mandela Foundation / Gauteng Province Venue: Union Building Grounds, (old Church Street), Pretoria</p><p>10 km 5 km walk Pre-entry fee R 60 R 40 Entry fee 7 – 10 Dec R 80 R 50 Blind runners Free Start Time 07:30 Cut-off 02:30</p><p>T-shirts and a finishers bag to all finishers</p><p>Entries capped at 6000 for 10km and 14000 for 5km walk</p><p>No wheelchairs / No pets</p><p>Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld West, Bedford Arcade; Randburg Runner; AGN office Pilditch; Sportmans Warehouse Atterbury Value Mall, Kolonade Retail Park, Centurion Value World, Woodmead Value Mart</p><p> www.tixsa.co.za</p><p>Saturday 16 December The Wonderful Run 21.1/10/5 km Race Organisers: Wonderpark Athletics Club Venue: Bundu Inn GPS: S 26.2035 E 27.6855</p><p>21.1 km 10 km 5 km Jardine Joggers & 60+ R 40 Start Time 06:00 06:15 Cut-off 04:00</p><p>1st 200 athletes to register receive a free t-shirt Pre-entries at: Run-away Sport; Sweat Shop Centurion; Tshwane Running Shop</p><p>Late entries 15/12: Wonderpark Virgin Active entrance 14h00 – 18h00</p><p>7 www.entrytime.com</p><p>Masters Athletics Fixture list</p><p>Time Trials :</p><p>Centurion - Lewende Woord Centurion on Wednesdays at 17:30 Contact Marinda 654 5800 (h) / 082 720 9017</p><p>Rietondale – North Street, Rietondale (Rietondale Park in the street before the Crawford Stadium) Thursdays 17:30 Contact Dorothy Benadie 082 704 2300 [email protected] or Hennie Venter 083 702 4472</p><p>Zita Park - Tuesdays at 17:30 Zita Street, Zita Park, Garsfontein Contact Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268</p><p>Gazebo Enquiries</p><p>Hennie Venter – 083 702 4472 Marietjie Venter – 072 541 7268</p><p>Intercessor:</p><p>Fred Harding 076 777 7786</p><p>Agapé Executive 2017/2018</p><p>Name Position Telephone E-mail address number Marieta Bortoli Chairperson & editor 012 331 2089 [email protected] 082 466 7031 Hennie Venter Registrar & club captain 083 702 4472 [email protected] [email protected] Marilett Jenkins Secretary 082 837 2142 [email protected] André Breytenbach Treasurer 083 566 1090 [email protected] De Wet de Beer PRO 082 373 2987 [email protected] Kobus Stander Race organiser 082 688 6697 [email protected] Fred Harding Intercessor 076 777 7786 [email protected]</p><p>8 Marietjie Venter General activities & clothing 072 541 7268 [email protected] co-ordinator Gustav Brink Statistician 083 417 8431 [email protected]</p><p>Photo corner</p><p>Agapé Executive </p><p>Marieta Bortoli Marilett Jenkins De Wet de Beer</p><p>Hennie Venter André Breytenbach Kobus Stander</p><p>Marix Venter Fred Harding Gustav Brink (Ex-officio)</p><p>9</p>