The Countdown Begins
Norrie Williamson counts us down with his tips for the final
preparation for Comrades - as appeared in The Mercury April
30, 2012.
Your peak training for the 87th Comrades Marathon
should finish on Sunday, May 13, after which a three-week
taper will prepare you for the challenge. In many ways,
additional training only in-creases the risk of injury,
illness or over-training, where-as the taper period is ex-
tremely valuable for planning
and preparation.
PEAK TRAINING
Your peak training should last
3-4 weeks and the maximum distance that you handle in
each week should not go over the figures provided in the
Table below.
The maximum training dis-
tance is related to your cur-rent ability and the need for
recovery. Without sufficient recovery, which is best de-
fined as the combination of rest and nutrition, you will not
benefit from the training and increase the risk of starting
Comrades with damaged
muscles.
What defines your Comrades
finish after peak training?
The colour of your medal and
the time of your finish is de-termined by your training to
the end of the peak period. Your ability to rest and recov-
er, the strategy and pacing adopted on race day, and
your energy and fluid replace-
ment in the race will deter-mine just how close you will
get to your potential finish time. Working these tips will
assist you in the final prepara-tion for a successful 2012
Comrades Marathon.
Determine your taper
Training is a process of over-
load and adaptation. Each
time we train, small micro-tears are generated in our
muscles, but rest and recov-ery allows the muscles to
rebuild. When given adequate rest, muscles rebuild stronger
than before. Scientists have shown that muscle damage is
more severe when running further than 25km. Based on
this: Your last long run, (more than 25km) should be more
than three weeks before race day (June 3). Your last 18-
25km run should be more than nine days before the
race; and the overall training load should be dramatically
reduced over the final three weeks before the race, allow-
ing your muscles to fully re-
cover.
In the first week, cut the over-
all training distance to about 60-65% of the peak-week
training and drop this to 40-45% for the second week. The
final week needs to be fairly specific and will only be about
25kms in total. But don't for-
get the following day you will
be covering 89kms.
Important:
It is the distance that is dropped – not the quality
work.
There are good reasons to
drop the distance sessions and focus on shorter, faster
work during the taper:
• Slow work initiates nagging
doubts that you can complete the longer Comrades dis-
tance, whereas faster work makes you feel light and posi-
tive about your fitness.
• In the first three days of the final week, faster work assists
with carbohydrate depletion as part of your carbo-loading
process; and
• Faster work also maintains blood volume and hence your
fitness levels, despite re-
duced training load.
Comrades 2012:
Business Name
Thursday
10 May 2012
Week 19 / 2012
“Run Safely, Run wisely and Run to be seen”
Well I am glad to see people
actually read the newsletter and
thank all those who pointed out
my error. Yes the Pasta evening
is on the 29 MAY 2012 and not
in June as was printed in the
newsletter last week.
Well if you have not updated
your Comrades seeding by now
then you are not running on the
day. To all of you who have en-
tered and submitted your seed-
ings, congratulations—its not
long now.
Running on the weekend it was
great to see so many of our run-
ners out and about. Everyone is
looking mean and lean and I
look forward to seeing some of
the results after the big day.
Don’t forget to read through our
Derby details and get your entry
in fast. I think this is going to
add a lot of excitement to both
runners and those betting on
them.
Looking through the facebook
pages I came across this com-
ment by Kim Lowe “Well done
master (Kenny Culverwell) …
sorry I wasn't there to give you
my goodie bag, perhaps next
week”. Mmmmmn! I wonder
what she meant.
Time Trial Duty: Our Sponsors let’s support
those who
support us:
NEXT DRAW IS
15 MAY 2012
YOU NEED TO BE AT
THE DRAW TO WIN
Date 1st member assist 2nd member assist
01-May
08-May Craig Munro Gayle Lombard
15-May Kelly Benschop Veronica Labaschagne
22-May Tim Parle Alison Parle
29-May Sheree Kirsten Sindy Kirsten
MAY 2012
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6
Weekly TT
Westville AC
@ 17h45
Queensburgh
Mineshaft 15km
Cavanagh - Escort
52 & 21,1km
7 8 9 10 11 12 13
Weekly TT
Westville AC
@ 17h45
TT LEAGUE
Savages AC
@ 18h00
Sunrise 10km
X-C League 3
Hutchinson Park
Atoti
@ 11am
Mothers day
Starling Plumbers
21,1km
Mt Edgecombe
14 15 16 17 18 19 20
Committee
Meeting
Weekly TT
Westville AC
@ 17h45
SA 10km
Champs
Kimberley
Discovery / East
Coast Radio Big
walk
21 22 23 24 25 26 27
Weekly TT
Westville AC
@ 17h45
X-C League 4
Laddworth
Primary, Hilton
@ 11am
Chairman’s run
28 29 30 31
Weekly TT
Westville AC
@ 17h45
PASTA
EVENING
Guest Speaker
Comrades
Exhibition
Details of all races can be found @ www.eventtiming.co.za
LET’S TALK LET’S TALK DERBYDERBY!!
Comrades runners must submit their qualifying time and an ‘alias/nickname’
in order to be entered onto the Derby ‘betting board’.
e.g.: Janine ‘Arrive Alive’ Mazery – qualified in 04:19:59
(info to be sent to [email protected])
Every ‘horse’ will be given a charitable HANDICAP time. A time greater
than what we expect them to finish Comrades. (Handicap times are
generated according to a formula.)
e.g.: Janine ‘Arrive Alive’ Mazery – handicap time of 10:55:00
The betting board will be made available to the entire club for everyone - friends, running partners, club members, runners or
supporters - to place a bet on the horse they think will have the best improvement to their handicap time.
All bets cost R20 - so back as many horses or put it all on one horse!
Bets can be placed at the club on Tuesday 15th and 22nd between 5:30pm and 7:00pm and at the Pasta Evening on Tuesday,
29th.
Avoid your favourite horse from being ‘scratched’ from the race – so back them!! They and you need to be in it, to win it!
Only horses that have been backed (where someone has betted on them) are eligible for the prizes. Non-backed horses will
be scratched the day before Comrades. SO BACK YOURSELF IF YOU HAVE TO! You don’t want to miss the opportunity to win
the cash prize.
The horses which have the best improvements to their ‘handicap’ time – WIN!
Remember: It’s all in the name of FUN!
THE PRIZESTHE PRIZES The top 3 horses will win R500, R300 and R200 respectively. (This money is guaranteed and has been kindly sponsored.)
All bets received for the derby will be divided as follows:
50% to the person/s, who bet on the winning horse,
30% to the person/s, who bet on the 2nd place horse,
10% to the person, who bet on the 3rd place horse and,
10% to a charity/NGO/school etc. of the winning horses’ choice.
The results and prizes will be handed out at the Aches and Pains party!
PERFORMANCE LADDERS
MEN LADIES Pos Name Time Qualifier Pos Name Time Qualifier
Half Marathon Half Marathon
1 Paul EICHERT 01:19:46 Hill 1 Shani SILVER 01:30:06 Bergville
2 Richard LONG 01:25:48 Bergville 2 Vanessa ZIMMERMAN 01:33:35 Scott
3 Paul WORSNIP 01:28:01 Dick King 3 Wendy MORGAN 01:34:16 Hill
4 Russell PIETERSEN 01:28:46 Hill 4 Kim LOWE 01:36:29 Hill
5 Daryl HEFER 01:29:49 Hill 5 Lauren CALENBORNE 01:37:13 Scott
6 Sthembiso SITHOLE 01:32:29 Scott 6 Karen BEHRENS 01:37:41 Hill
7 Cliff ROBBERTZE 01:33:05 Scott 7 Janine NORTJE' 01:41:40 Hill
8 Daryl HEFER 01:33:11 PMB 8 Louise FITZSIMONS 01:41:59 Hill
9 Tony SAUNDERSON 01:33:50 Hill 9 Tammy DENNILL 01:42:36 Zbalalza
10 Andy DALY 01:34:27 PMB 10 Karen FISHER 01:42:37 Scott
11 Ken CULVERWELL 01:35:01 Dick King 11 Robyn LONG 01:43:01 Hill
12 Gareth BROCKETT 01:35:02 Dick King 12 Daleen TYLER 01:43:41 Hill
13 Ross McKECHNIE 01:36:16 Omtom 13 Megan FINESTONE 01:45:26 PMB
14 Fred Mc KENZIE 01:39:12 Hill 14 Kerry HOAR 01:45:45 Scott
15 Rowland VISSER 01:39:19 Hill 15 Desiree GULSTON 01:46:09 PMB
16 Deon PRETORIUS 01:39:36 Hill 16 Tarryn BALLARD 01:47:09 Hill
17 Stefan WILMANS 01:40:23 Kearsney 17 Sarah EKSTEEN 01:49:13 Hill
18 Nic BREIN 01:40:54 PMB 18 Lauren URQUHART 01:49:45 Hill
19 Trevor HART-JONES 01:41:55 Dick King 19 Tracey ALLISON 01:50:28 Hill
20 Iain ROBERTSON 01:43:03 Hill 20 Shelley FRANKISH 01:51:20 Omtom
21 Shane ELLIS 01:43:26 Verulam 21 Lindsey WATKEYS 01:52:48 Kearsney
22 Lyndon NASH 01:45:01 Kearsney 22 Caroline FYVIE 01:53:34 Hill
23 Gary COCKING 01:46:11 Dick King 23 Sheree KIRSTEN 01:55:57 Hill
24 JP CHELIN 01:36:22 Bergville 24 Debbie BREIN 01:57:27 PMB
25 Tarquin MILLER 01:46:51 Hill 25 Tammy-Lee KELLY 01:58:56 Hill
Marathon Marathon
1 Paul EICHERT 02:44:36 Buffs 1 Lauren CALENBORNE 03:10:03 Hill
2 Paul WORSNIP 02:55:24 Hill 2 Karen FISHER 03:21:54 PMB
3 Sithembiso SITHOLE 03:00:26 PMB 3 Tammy DENNILL 03:28:08 Buffs
4 Richard LONG 03:05:15 PMB 4 Kim LOWE 03:29:30 PMB
5 Cliff ROBBERTZE 03:07:37 Hill 5 Wendy MORGAN 03:30:05 Umgeni
6 Stefan WILMANS 03:10:28 Umgeni 6 Kerry HOAR 03:31:47 Hill
7 Thandikile SOTUBAU 03:11:21 Verulam 7 Karen BEHRENS 03:36:23 PMB
8 Lyndon NASH 03:12:29 Umgeni 8 Megan FINESTONE 03:37:31 Buffs
9 Ken CULVERWELL 03:17:09 Buffs 9 Lindsey WATKEYS 03:39:00 Buffs
10 Tony SAUNDERSON 03:17:55 PMB 10 Louise FITZSIMONS 03:39:27 PMB
11 Michael MARTIN 03:28:49 PMB 11 Robyn LONG 03:42:16 PMB
12 Gavin HERON 03:28:49 PMB 12 Vanessa SKINNER 03:46:38 PMB
13 Brandon JACKSON 03:31:42 Mtn - Surf 13 Sarah EKSTEEN 03:47:49 PMB
14 Justin ERASMUS 03:35:21 PMB 14 Ereni SAMOUILHAN 03:51:32 Hill
15 Fred MC KENZIE 03:35:33 PMB 15 Janine NORTJE 03:54:43 PMB
16 Martin ERASMUS 03:37:28 PMB 16 Liz CHELIN 03:57:06 PMB
17 Simon COLLINS 03:37:28 PMB 17 Nicola CENTNER 03:57:21 PMB
18 Rowland VISSER 03:38:18 PMB 18 Tracey ALLISON 04:01:41 PMB
19 Justin BAKER 03:39:02 PMB 19 Sheree KIRSTEN 04:09:31 Buffs
20 Karl RABIE 03:42:16 PMB 20 Caroline FYVIE 04:16:03 PMB
21 Rudi VAN NIEKERK 03:42:57 Hill 21 Janine MAZERY 04:19:52 PMB
22 Hilton JANSE V/RENSBURG 03:45:05 Buffs 22 Nicky BLEWITT 04:25:35 Hill
23 Iain ROBERTSON 03:45:43 PMB 23 Caitlyn HOWARD 04:27:21 Hill
24 Gareth BROCKETT 03:45:47 PMB 24 Zanele NDULI 04:34:10 Hill
25 Peter HERON 03:48:53 PMB 25 Lucinda READ 04:37:08 Umgeni
2 Grant Visser
2 Maritza Venter
2 Sarah Eksteen
2 Grant Desmond
2 Vanessa Skinner
6 Ross McKechnie
7 Rudi van Niekerk
7 Adrienne Botha
8 Caitlyn Howard
8 John Mordaunt
12 Don Masinga
13 Brad van der Westhuizen
13 Paul Rose
15 Sarah-Ann Hall
17 Allen Ndlovu
17 Jason Kershaw
19 Robyn Long
20 Shelley Frankish
20 Carol Brown
21 Gordon Stephen
22 Collette Bell
23 Rod Jarvis
25 Trevor Cowie
26 Andy Watson
27 Gary Moor
28 Jenny Crompton
28 Manoli Hajipetrou
30 Daleen Tyler
30 Michelle Wilmans
31 Brandon Jackson
Happy birthday:
Contact us:
Please send your pictures and contributions to
WE NEED YOUR PHOTO’s
Do you have any photos from
your runs? Please send them to
THE RACING SNAKES: (min 100km sub 5min/km pace)
NAME CUMULATIVE
DISTANCE AVE PACE
Paul Eichert 140.3 3.96
Paul Worsnip 160.3 4.12
Sithembiso Sithole 127.3 4.25 New entry
Cliff Robbertze 125.4 4.38
Richard Long 123.2 4.48
Stefan Wilmans 113.3 4.58
Ross Mc Kechnie 119.3 4.62
Lauren Calenborne 172.7 4.65
Andy Daly 114.3 4.74
Ken Culverwell 337.8 4.78
Tony Saunderson 150.4 4.82
Karen Fisher 115.3 4.83
Mike Martin 123.2 4.84
Wendy Morgan 140.4 4.91
THE VALUE FOR MONEY CLUB:
(min. 22hours spent on the road)
NAME CUMULATIVE
DISTANCE Hours on the Road AVE PACE
Kelly Benschop 317.7 1day 12hrs & 26min 6.88
Janine Mazery 296.6 1day 7hrs & 27min 6.36
Stuart Cox 295.6 1day 7hrs & 20min 6.36
Zanele Nduli 279.6 1day 7hrs & 08min 6.68
Simon Collins 353.8 1day 6hrs & 14min 5.13
Sindy Kirsten 247.6 1day 4hrs & 07min 6.81
Graham Buck 225.4 1day 3hrs & 08min 7.22
Ken Culverwell 337.8 1day 2hrs & 26min 4.78
Elize Herbst 234.4 1day 1hr & 58min 6.65
Andrew Quinlan 245.4 1day & 40min 5.96 New entry
Chris Herbst 202.4 22hrs & 55min 6.79
Debbie Brien 205.4 22hrs & 20min 6.52
300km Club
Simon Collins 353.8
Ken Culverwell 337.8
Kelly Benschop 317.7
Results:
QUEENSBURGH MINESHAFT 15km:
Kenny Culverwell—1st master
Gill Tregenna—1st Grandmaster lady
Trivia Quiz: Answer next week:
Which brothers have the most Comrades medals between them…….these brothers are not even close—Kenny & Edward Craig
(40&25 = 60).
Answer the above question and earn yourself R75 MTN airtime voucher and hamper
What is the most years between a runners Comrades wins?
Who is the youngest runner to 30 Comrades medals?
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
Sparkpoort 32km
Time Name
02:10:07 Sithembiso Sithole
02:32:28 Stefan Wilmans
02:47:54 Kerry Hoar
02:49:27 Oliver Lamusse
02:50:15 Rudi Van Niekerk
02:50:25 Steve McCarley
02:51:39 Fred McKenzie
02:53:23 Simon Collins
03:05:19 Byron Van Deventer
03:09:18 Hilton Janse Van Rebsburg
03:09:22 Justin Janse Van Rensburg
03:10:44 Andrew Quinlan
03:18:26 Douglas Glennie
03:18:30 Steve Hill
03:25:04 Stuart Cox
03:30:52 Jowainne Parrott
03:31:47 Tiffany Callaghan
03:39:37 Janine Mazery
03:39:45 Kelly Benschop
03:42:55 Tina Leisegang
03:43:08 Elize Herbst
03:45:26 Francios Brand
03:45:56 Zanele Nduli
03:49:30 Princess Mark
03:51:23 Graham Buck
03:53:33 Charles Janse Van Rensburg
04:02:06 Gloria Naidoo
04:13:55 Debbie Lundin
Sparkpoort 16km
Time Name
01:13:19 Ross Mc Kechnie
01:32:56 Doug Hoar
01:39:07 Shelley Frankish
01:42:28 John Londal
01:43:39 Alfred Dlamini
01:45:53 Roz Fraser
01:46:44 Paula Dovey
01:56:13 lauren Lavarack
02:05:10 Mbongeni Mathe
02:17:42 Nelly Dlamini
02:20:29 B Vlelwa
02:27:35 Karen McKenzie
Time Name
01:06:10 Ken Culverwell
01:09:08 Simon Collins
01:09:30 Ross Mc Kechnie
01:11:55 Oliver Lamusse
01:13:01 Wayne Simmons
01:17:01 Andy Daly
01:20:12 Paul Pearce
01:24:50 Sheree Kirsten
01:25:20 Hilton Janse Van Rensburg
01:30:11 Douglas Glennie
01:32:24 Gill Tregenna
01:39:08 Shelley Frankish
01:39:59 Zanele Nduli
01:40:02 Gloria Naidoo
01:42:55 Jenny Bartlett
01:42:55 Sindy Kirsten
01:49:23 Debbie Lundin
On the light side:
A funeral service was being held for a woman who had
just passed away.
At the end of the service, the pallbearers were carrying
the casket out when they accidentally bumped into a
wall, jarring the casket.
They heard a faint moan. They opened the casket and
found that the woman was actually alive!
She lived for ten more years, and then died. Once again, a ceremony was held, and at the end
Of it, the pallbearers were again carrying out the casket.
As they carried the casket towards the door,
the husband cried out, “Watch that wall!”
Men’s TT league shirts
sponsored by
MANOLI’s MUNCHIES