TIME TRIALS
Time trials are held every Wednesday evening at 18:15.
There is a 4km and 8km route.

These are important events in the activity of the club because this is where announcements about club activities are made.
Note that the route is run after dark in winter and members are requested to wear reflective clothing and/or a reflective belt.

SOCIALISING AT RACES At most races umbrellas are erected for members of the club to meet before and after the race. This is a good way to get to know the other club members, and also to get information on items such as course details from the more experienced runners. Most races have a secure tog bag area and it is not advisable to leave your bags at the umbrellas while you are running. The club cannot be held responsible for any property left at the umbrella during the race.

NEWSLETTER A club newsletter is sent out regularly to keep all members aware of the different club activities and the developments. It is each member's responsibility to ensure that their postal address is correct. Please contact the Secretary for any enquiries regarding the postal address. Contact De Waal dewalvis@worldonline.co.za for any newsletters published in 2004.

CLUB SOCIAL EVENTS The running club holds various social events during the course of the year. These include events as:-
1. Pre-Comrades social run
2. Comrades aches and pains party
3. Year end / AGM function
4. Annual race away
5. Sundowners Any suggestions regarding possible race venues will be gladly accepted.

TROPHIES The following trophies are awarded at our Year End function
1. Best Junior Athlete
2. Best Senior Male / Female Athlete
3. Best Veteran Male / Female Athlete
4. Best Master Male / Female Athlete
5. Best Grand Master
6. Best Male / Female Participant of the Year
7. Most Time Trials - 8km
8. Most Time Trials - 4km
9. Best 21km Female
10. Perseverance
11. Most Improved Athlete
12. Comrades: Best Comrades Male / FemaleBest Novice Male / FemaleBest Time Comrades
13. Club Person of the Year

The awarding of trophies is done strictly according to statistics gathered throughout the year from 01 September 2001 to 31 August 2004. There is a file at the time trial desk every week and the members are requested to write in details of all the races in which they participate. Members are reminded that it is their own responsibility to ensure that details are recorded accurately and timeously in the book. No member can be considered for an award if his/her race achievements are not recorded.

CLUB RACE The club holds a 10/21km race on 24 September. This is a showpiece and runners from other clubs judge our professionalism with which we handle the race. The race cannot be held without the help of all our members and we appreciate all the help we can get. This help also includes our generous sponsors who assist us every year.

Our major sponsors in 2003 were Lombard Tyres and Eugene Botha Optometrists.

Please support our sponsors. A pre-race is held before the race so that the race helpers can still run the course and get an official time and medal. This is the only known race which has an off-road section in Central Gauteng.

TRAINING TIPS

Stretching It makes great sense to warm up and stretch before and after every run - even a slow run. This helps the body to adapt to the stress you are going to put on it and will certainly help to avoid injuries.

Warming up and stretching increases blood flow to the muscles and gently lengthens them. This means your body is ready for the demand you are going to place on it and will be much more able to cope with the exercise. You can stretch the major running muscles adequately within three minutes. Make sure you stretch both sets of muscles, those at the back of the leg, the gastrocnemius and soleus (calf muscles) and hamstrings, as well as those at the front - the quadriceps (upper leg) and Tibialis (lower leg).Don't forget to loosen up your torso, arms and neck muscles as well.

Your arms and torso play an important part in the running action.And once you have finished, go through the same routine. This will "cool-down" the muscles and help adapt them to a less strenuous mode. Again, the major benefit to you here, is protection against injuries. Some runners walk a kilometre or so after a run. This is also very good practice, helping your muscles to relax from running stress into normal activity.If you are not exactly familiar with proper stretching, our just want to join your running mates in a stretching routine, join us at 18:00 on Wednesdays at the club, just before the time trial.

There will be an experienced runner to go through the stretching routine with you.

AGE GRADING The World Association of Veteran Athletes (WAVA) developed age grading tables and first published them in 1989. The tables have continuously been updated since then. These tables enable a runner to compare his or her performance against runners of other ages, and also compare against the runner's previous performances.Performance is expressed in terms of age graded time and Performance Level Percentage (PLP). Age graded time means the time adjusted for age.

For instance, a 53year old woman who ran a 10 km in 45:18, has an age graded time of 38:43. In other words, her 45:18 performance is equal to a senior athlete's time of 38:43.Performance Level Percentage (PLP) is an indication of a runner's performance level in his or her age category. A 40 year old man who ran a 10 km in 45:00 gets an age graded time of 43:33 min. and a PLP of 61,93%. WAVA places performances over 60% in the "Local Class", over 70% in the "Regional Class", over 80% in the National Class, and 100% is "Approximate World Record Level".So the 40 year old man who ran a 45:00 10 km performed better than average and he is placed in a competitive club level. A 40 year old woman who ran a 15 km in 01:15 would get an age graded time of 01:06:16 and a PLP of 69,19% - almost in the regional class, or shall we say provincial standard.

You can download a program to calculate these figures from the Internet.

Contact De Waal at dewalvis@worldonline.co.za

Time-to-Run SA Club section