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www.wpa.org.za
March 2013 Newsletter
EditorialEditorialEditorialEditorial March is normally one of the most action-packed months on the WPA calendar. The activities from
all four commissions create enormous pressure for the office staff. Annie Bothma, a Western Province
athlete, competed in the CAA Southern Region Cross Country Championships in Lesotho on 2 March
and Norma Nonkonyana was the South African team manager. WPA is extremely proud of both
Annie and Norma and wished them all the best for the past weekend.
Most of the junior preparation track and field events are complete and the WPA league events are
currently on the program. We are looking forward to witnessing the strength of our junior members at
upcoming competitions, following on their good performances during the season. The National Track
& Field Championships takes place in April.
On the road running front, most events hosted in the Western Province have shown enormous growth
and we forecast an increase in numbers in all events going forward. Popular events coming up are
the Constantia Village 15 km and the Argus Cycle tour. Changes to the Fixtures calendar are the
following: Tygerberg 30 km moved to Saturday 16 March at 05:30 and the ever popular SPAR
Women’s Challenge hosted on 17 March, the first road running event to take place at the Cape
Town Stadium in Green Point. The Old Mutual Two Oceans Ultra Marathon currently tops all with a
record number of entrants in the 56km, currently over 9000 entrants. These spectacular events are
only a few of the exciting events taking place during March.
The Race Walking Commission hosted a very well attended walking workshop during the month of
February. We trust that everyone who participated in the workshop found it beneficial and hope that
more members will take up the challenge when the follow up workshop is advertised. The positive
increase in numbers at all the events will hopefully assist our walkers.
Although we are only at the start of March, the Cross Country Commission is actively preparing for
the upcoming season, with a few new venues on the calendar. Look out for some exciting new
developments.
We have witnessed an increase in licence numbers sales during the first two months of this year; we
believe that WPA will reach a record number of members during the 2013 season. We must now
focus on the performance of all our members in order to produce adequate representation in
National teams. Mass participation will always be a focus as it represents growth and stability.
Selection of WP members onto National teams is a goal that must be reached for WPA.
Running Regards
Jakes Jacobs
CCCCommission News ommission News ommission News ommission News CROSS COUNTRY
The Cross Country Commission plans on increasing the participation of junior athletes at all cross
country events. This investment will result in broadening the base that will undoubtedly result in higher
quality athletes at senior level.
We appeal to all clubs and schools involved in cross country to contact the Cross Country
Commission to discuss how attendance at the events indicated on the table below can be
increased, especially when these events are hosted in your area.
DATE EVENT ORGANISER VENUE
13 April RELAY Pinelands Pinehurst P/S
4 May 1ST LEAGUE Bonteheuwel CPUT - Bellville South
11 May 2ND LEAGUE Plexus Durbanville Hillcrest Wine Farm
**19 May 3RD LEAGUE Top Form Elfindale
25 May 4TH LEAGUE Khayelitsha Swartklip Stadium
8 June 5TH LEAGUE Eskom Koeberg Nature Res.
**21 July 6TH LEAGUE South Peninsula Strandfontein
27 July 7TH LEAGUE MP Titans Rocklands
3 August 8TH LEAGUE Correctional Services Pollsmoor
17 August WPACC CHAMPS UWC UWC Campus
14 September ASACC CHAMPS ASA Potchefstroom
The following article (adapted from the fitness motivator.com) will be of assistance in preparing your
athletes for the cross country season and is aimed at senior primary and high school athletes, but the
principles are adaptable to all who would like to improve their performance at cross country.
Cross country (XC) is a unique sport and one which will probably become a life-altering activity if you
chose to join your school’s team. There are many benefits from social aspects to the mental and
physical benefits of running. Many sports offer physical activity, but few offer the chance of adopting
a lifetime hobby that builds strength, confidence, and long-term healthy habits. If you’re thinking
about joining, here are some of the finer selling points of running on a cross country team:
Everyone gets to play!
There are no bench-warmers in XC. Most teams will take anyone that can run the distance. Cross
country is a sport of hard work and determination, not one of glitz and glamour. Practice hard and
keep running, and you’re likely to make the team. What you put in is what you get out
There are many ways to win
While it’s fun to compete against your own friends and the runners from other teams in the race,
you’ll always be able to run against your most fierce competitor…yourself. Tracking your progress
and watching your improvement will give you an inner confidence and a tremendous feeling of
accomplishment.
Low cost
Aside from a good pair of running shoes, XC does not require any special equipment or gear… in
cross country it’s just you and the great outdoors!
Slim Down
The running schedule of most teams includes a lot of weekly miles, which is a great way to trim off
any unwanted kilo’s. You’ll gain muscle tone and keep a more slender and healthy figure…which
is a nice side benefit to a fun sport.
Feel Great!
Over time you will start to almost crave the feeling you get from running. I think it’s a combination
of this and the triumph of the physical & mental accomplishment. Each workout is like conquering
your own personal Mt. Everest. It feels great and will give you more positive energy in all aspects of
your life.
Cross country running tips:
Cross Country Running Tip #1: Gradual Improvement
Running is an intense exercise that works out many muscle groups and can be quite exhausting. If
we try to do too much too soon (like going from 0 miles per week to 30 miles per week…we’re
likely to get injured). Make a pre-season plan and aim for only slight increases in weekly
mileage…the season is intense enough, so give yourself time to rest & rebuild in preparation.
Cross Country Running Tip #2: Some Stress is OK
As eluded to above, the recipe to get stronger and faster is…Stress + Rest. “Stress” can come in
the form of an interval workout, a hill workout, or a long run that pushes your endurance limits.
Each time the body goes through these physical stresses, it responds by rebuilding to meet and
exceed the challenge the next time. What does this mean? If you want to run faster, practice
running fast. Run intervals! For the HS cross country distance (5k or 3.1 miles), ¼ mile intervals are
very effective, as are hill workouts. Start off by doing 3 or 4 and work up to more over time. Be
careful not to skip the “Rest” part of the equation, though. Your body needs a chance to rebuild
during rest, or else it may break down (injury). Time your intervals and chart your progress over a
month or two. Intervals will help you get stronger and faster as a runner. And be patient, these
changes come about over weeks and months of hard work…not days.
Cross Country Running Tip #3: Use Positive Peer Pressure
Even if you’re the fastest runner on the team, the benefits of having fellow runners can make you
better. From competition in speed work to the camaraderie that comes with a team, the people
that you run with will motivate you to perform your best by their words and their actions.
Cross Country Running Tip #4: Have Fun!
There were many instances that I would get so obsessed with getting a certain time or place in a
race that I spent precious energy on worrying instead of relaxing and enjoying the run. It may
sound ludicrous to “enjoy” an activity that most people describe as grueling…but it can be done.
Go out there and enjoy yourself
Happy Running
Russell Mehl (084 545 5851)
RACE WALKING
It has come to our attention at the WPA Race Walking Commission that when a club hosts a League
Walk alongside their 10km or 21.1km running race, a lot of walkers are entering the 10km running
race rather than competing against other walkers in the League walking race.
Walkers seem to be concerned that they are not going to be able to follow the correct race walking
technique, which is not a prerequisite in a league walking race – unless you are running your way to
a podium finish.
Judges who are positioned along the route may caution you for incorrect technique but this is to
guide you and not to disqualify or discourage you unless they become aware of someone blatantly
running in the walking race.
The League walking events are to encourage mass participation by various clubs, the finishers who
are then awarded points according to their finishing time and the amount of League walks they
participate in. The winning club and respective male and female winners are announced at the end
of the year.
There are usually around 10 League walking events throughout the year which contribute towards
you and your clubs points. The next League Walking event is at CPUT in Bellville on the 23 March so
please encourage your club members to participate as walkers, no matter how slow or lacking in
technique they think they are.
The WPA Race Walking Commission held a 2 hour workshop at the Bellville Athletics track during
February, aimed specifically at runners and walkers who plan to compete in the Two Oceans and
Comrades Ultra marathons. Thirty runners attended this brief coaching session to learn how they can
incorporate fast walking into their endurance events. The morning was a great success and the
feedback was very positive, definitely one to add to the calendar in forthcoming months.
WPA DevelopmentWPA DevelopmentWPA DevelopmentWPA Development
WP Kids Athletics
The WP Kids Athletics programme has started off on a high note and everyone is enthused and
motivated to be back in action. 2013 sees WPA offering existing participating clubs the opportunity
to include a second team onto the programme. Most club coaches started training their kids from as
early as January to get them ready for the Kids Athletics League.
Saturday 23 February saw the first Kids Athletics event for 2013; we were astounded with the turnout!
All the teams showed a lot of energy and excitement to be back. Century City AC has joined Kids
Athletics programme this year and the have shown much enthusiasm and dedication. All the new
clubs that join the programme with commitment, receive kids’ athletics equipment kit and running
gear for their participating children.
WPA presented two courses in the month of February, one for the new clubs and the second for the
clubs that have been participating in the programme for some time. The Kids Athletics Facilitators
course took place on 2 February and the Kid Athletics Refreshers course took place on 13 February
2013.
The kids on the programme have all been invited to participate in the OMTO Fun Runs that will take
place on 29 March 2013 from the UCT Rugby fields.
The kids, facilitators and clubs have a busy year / programme ahead, with dedication and
commitment we believe that 2013 will be even more successful than previous years.
The programme has gained a lot of exposure and many people have shown a lot of interest in
joining the programme. WPA would like to reiterate that the programme is targeted to dedicated,
committed clubs and facilitators that have a passion to develop and nurture children within their
club.
March March March March Event DiaryEvent DiaryEvent DiaryEvent Diary DATE DAY EVENT DIS TIME VENUE CLUB CONTACT PERSON CONTACT EMAIL
1-Mar Sat SP In Search of an Olympian T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
2-Mar Sat SP In Search of an Olympian T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
2-Mar Sat Century City 10 km Express 10 7:00 Central Park, Century City Century City AC Alan Liebenberg 083 651 8165 [email protected]
2-Mar Sat WPA League 3 T/F Bellville Athletic Track, Bellville WPA WPA Office 021 699 0615 [email protected]
2-Mar Sat Old Mutual Two Oceans Fun Run Series 5.6 8:00 Rondebosch East Primary Itheko
3-Mar Sun The Cadiz Milkwood 21,1 7:30 Wildeschut Red Hill to Soetwater Recreation Area Kommetjie
Harfield Harriers Trevor Ball 082 896 4537 [email protected]
Sun The Cadiz Milkwood 10 7:45 Soetwater Recreation Area, Kommetjie Harfield Harriers Trevor Ball 082 896 4537 [email protected]
Sun The Cadiz Milkwood 5 8:00 Soetwater Recreation Area, Kommetjie Harfield Harriers Trevor Ball 082 896 4537 [email protected]
3-Mar Sun Sunshine D Polar Ice 10km Big Walk Var 7:30 Greenpoint Track
6-Mar Wed Lighthouse 10km 10 18:15 Green Point Lighthouse, Mouille Point Atlantic AC Tony Breslin 082 888 2307 [email protected]
7-Mar Thur WPA Junior Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
8-Mar Fri WPA Junior Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
9-Mar Sat WPA Junior Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
9-Mar Sat Clive Truter Masters 4 T/F Vygieskraal Stadium WPA WPA Office 021 699 0615 [email protected]
9-Mar Sat Constantia Village 15km 15 6:15 Constantia Sports Ground Constantia Main Road Alphen Acsis VOB Charlotte Kettlewell 021 761 8887 [email protected]
Sat Constantia Village Family Fun Run 5 6:45 Constantia Sports Ground Constantia Main Road Alphen Acsis VOB Charlotte Kettlewell 021 761 8887 [email protected]
10-Mar Sun Argus Cycle Tour Var 6:00 Cape Town
14-Mar Thur WPA Senior & Masters Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
15-Mar Fri WPA Senior & Masters Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
16-Mar Sat WPA Senior & Masters Championships T/F Green Point / Bellville WPA WPA Office 021 699 0615 [email protected]
16-Mar Sat McCarthy Toyota TVHS 10km
7:00 Table View High School, Janssens Ave, Table View
Lizelle Meyer 084 581 3713 [email protected]
16-Mar Sat McCarthy Toyota TVHS 5km
7:15 Table View High School, Janssens Ave, Table View
Lizelle Meyer 084 581 3713 [email protected]
16-Mar Sat Glenryck 30 km 30 6:00 Parow Athletic Track, Parow North Tygerberg Northlink AC Leon Thelander 083 999 6450
16-Mar Sat Old Mutual Two Oceans Fun Run Series 5.6 9:00 Rocklands Sports Field Mitchells Plain Titans
17-Mar Sun SPAR Women's Challenge 10 8:00 Green Point Common Fields
WPA WPA Office 021 699 0615 [email protected]
Sun SPAR Women's Challenge 5 8:15 Green Point Common Fields
WPA WPA Office 021 699 0615 [email protected]
19-Mar Tues WPA Open Meeting T/F Parow Athletic Track, Parow North WPA WPA Office 021 699 0615 [email protected]
20-Mar Wed Old Mutual Two Oceans Fun Run Series 5.6 18:00 Green Point ATC Running
21-Mar Thur Tyger Run / Walk 21 km 21,1 6:30 Meerendal Wine Estate Plexus Durbanville AC
Top Events 021 511 7130 [email protected]
Thur Tyger Run / Walk 10 km 10 6:45 Meerendal Wine Estate Plexus Durbanville AC
Top Events 021 511 7130 [email protected]
Thur Tyger Run / Walk 5 km Fun Run 5 8:00 Meerendal Wine Estate Plexus Durbanville AC
Top Events 021 511 7130 [email protected]
22-Mar Fri SA Combined Events + Race Walking Championships T/F TBA Germiston ASA ASA Office
23-Mar Sat SA Combined Events + Race Walking Championships 42,2 TBA Germiston ASA ASA Office
23-Mar Sat Old Mutual Two Oceans Fun Run Series 5.6 9:00 Florida Park Stadium Ravensmead AC
23-Mar Sat Bonitas 10km Challenge 10 7:00 CPUT Campus Symphony Way, Bellville Telkom AC Derrick Rondganger 081 406 6366 [email protected]
Sat Bonitas 10km Challenge Walk 10 W
7:10 CPUT Campus Symphony Way, Bellville Telkom AC Derrick Rondganger 081 406 6366 [email protected]
Sat Bonitas Challenge Fun Run 5 8:00 CPUT Campus Symphony Way, Bellville Telkom AC Derrick Rondganger 081 406 6366 [email protected]
26-Mar Tues WPA Permit Meeting T/F Green Point Track, Green Point WPA WPA Office 021 699 0615 [email protected]
29-Mar Fri Old Mutual Two Oceans Trail Run 22 7:00 UCT Upper Campus Rugby Fields Two Oceans Marathon Association Nico Schlebusch 021 424 4579 [email protected]
Fri Old Mutual Two Oceans Trail Run 10 7:00 UCT Upper Campus Rugby Fields Two Oceans Marathon Association Nico Schlebusch 021 424 4579 [email protected]
29-Mar Fri Old Mutual Two Oceans Fun Runs Var 12:30 UCT Upper Campus Rugby Fields WPA WPA Office 021 699 0615 [email protected]
30-Mar Sat Old Mutual Two Oceans Ultra Marathon 56 6:30 Main Road Newlands Two Oceans Marathon Association TOMA Offices 021 657 5140 [email protected]
Sat Old Mutual Two Oceans Half Marathon 21,1 6:00 Main Road Newlands Two Oceans Marathon Association TOMA Offices 021 657 5140 [email protected]
Should you wish to share your club or event news please send the information to [email protected]
