Brought to you by: www.runnersguide.co.za
Week 35/14, ending 21 September 2014
 
 
 
 
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Looking Ahead

Nedbank Om-Die-Dammetjie – 6 September 2014. Start: Witklip Dam on the Sabie/White River Road, Nelspruit – Mpl.
Distances: 21.1km, 10km
Time: 07h00
The Witklip Dam is situated between Sabie and White River and offers a weekend away that is really worth the drive from Gauteng. This event includes a four kilometre fun run in which businesses can enter teams of six runners. There are various team prizes up for grabs, like the best spirit award and one for the best dressed athlete.

Entry Details: Pre-entries are available on EnterOnline and close on 3 September 2014. Late entries are accepted at the start from 05h30. Grandmasters enjoy free entry. Walkers are welcome. For more information please contact race co-ordinator on 081-8035083 or lvccrun@gmail.com.

Green Forest Trail Run – 6 September 2014. Start: DVine Estate, Bottom of Du Toit's Pass Road, Paarl – Bol.
Distances: 21km, 10km & 5km
Time: 08h30
This race is perfect for everyone from the road runner that wants to know what this trail running thing is all about to the experienced adventurer and trail runner that wants to set a personal best. You are guaranteed to have a blast on this scenic run that takes you from the very top of Du Toit’s Kloof Pass, winds its way down through the undulating forest trails and across protea plantations and on to the finish at Dvine Estate.

Entry Details: Pre-entries are available on Raceinterface. Entries are limited to 500 entrants so it is advised to enter before the event. If entries are still available you may enter at the start. Busses will take you up to the top for the start from 07h00. Bus tickets are included in the entry. For more information contact Dominique Provoyeur on 084-3634104 or dom@raceinterface.co.za.

Southern SUPERSPAR Fred Morrison Half Marathon & 10 km – 14 September 2014. Start: Germiston Stadium, Delville Road North, Germiston – CG.
Distances: 21km, 10km & 5km
Time: 07h00
This well-attended race has been around for years. Fred Morrison, a past chairman and president of the organising club, fought to keep the name of the club in the 1950s and became known as the "father" of Callies. He died in 1983. A five kilometre fun run will be held in aid of the Germiston Child Welfare.

Entry Details: Pre-entries are available on EnterOnline and close on 8 September 2014. Pre-entries are accepted at selected sports shops and races up to 2 weeks before the race. Late entries are accepted at the start from 05h00. For more information please contact Les Black on 082-5527866 or gch@germistoncallies.co.za.

Nedbank News

Nedbank Running Clubs’ Athletes Shine at the SPAR Women’s Race in Durban – 24 August 2014
Lebogang Phalula races to victory in 25th Rutendo Nyahora, Lebogang Phalula, Rene Kalmer - SPAR Women’s Race - Durban – 24 August 2014Durban SPAR Women’s 10km

Durban at its best, Lebogang Phalula claimed a dramatic and sensational victory in the 25th Durban SPAR Women’s 10km race on Sunday 24 August in a time of 00:33.06.

On a picture perfect warm spring morning, with a slight breeze, the elite runners started off in a pacey fashion, with race favourite, Green Dream Team Athletes Irvette Van Zyl blazing a trail in the lead and Phalula and Mapaseka Makhanya close behind with Phalula’s twin Diana hot on their heels. But in the end it was Lebogang Phalula taking the honours, and last year’s second place Nedbank Running Clubs Rutendo Nyahora shaving off 14 seconds from her time, and Rene Kalmer coming in third position.

The Nedbank Running Club Soweto Development athletes, twin sisters Keneilwe Sesing and Kefilwe Molefe also performed very well and are improving in every race. Keneilwe Sesing finished in 36:54 with Kefilwe Molefe not far behind her.

Top 5 Results (Nedbank Running Club Athletes in Bold)
1 Lebogang Phalula 33:06
2 Rutendo Nyahora 33:41
3 Rene Kalmer 33:49
4 Diana-Lebo Phalula 34:02
5 Irvette Van Zyl 34:29

To join one of 13 Nedbank Running Clubs around the country, call (012) 541-0577 or visit www.nedbankrunningclub.co.za.

Been there, Done that

Sparkling Finish to Spur Cape Winter Trail Series™ - 16 August 2014
The weather gods saved the best for last as the final race in the Spur Cape Winter Spur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014Trail Series™ 2014 in Kleinmond took place under incredible skies and ideal running conditions. More than 950 excited runners turned up one final time to embrace the day and wrap up an unforgettable series.

As is tradition, race 4 included the XL race of 24km and some of the country’s finest trail runners were out to have some competitive fun on some of the Cape’s best trails.

In the XL, Norwegian Ake Fagereng managed to hold on to an early lead and claimed first place in a time of 02:02:34. Liandi van der Westhuyzen from Durbanville continued to impress and claimed victory in a time of 02:34:05, more than 17 minutes ahead of her nearest rival.

In the long course Championship 14.5km race, series champion, Bernard RukadzaSpur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014 was pipped to the line for the first time this series by Duwayne Philander as he crossed the line in 01:00:56. Stellenbosch resident, Matilda Randle claimed her first win of the series in the absence of ladies’ champion, van der Westhuyzen, in a time of 01:19:16.

In the men’s short course Challenge, no time was wasted as runners raced over the 8km course in a little over 33 minutes. André Afrika from Eersteriver sealed his series title by grabbing first place in 33:02 while Mariella Dierks claimed the ladies’ series title with another first place in a time of 43:23.

It was a tremendous way to cap off another amazing Spur Trail Series™ and on behalf of the Wildrunner team, we salute ALL those who took part whether you ran or just supported! We hope to see you all again in the summer.

Spur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014Next up is the KZN Spur Trail Series™ and we can’t wait to jol in the beautiful surrounds of Durban and Pietermaritzburg. Entries will open at the end of the month; get yours early to join in the fun!

A big thanks to our sponsors, Spur Steak Ranches, adidas, BOS Ice Tea and Protea Hotels for their continued support. And special thanks must go to the Kleinmond Municipality for their assistance and hospitality.

Follow us on Twitter @WildrunnerZA and like our Facebook page at www.facebook.com/trailseries for any updates on this and other Spur Trail Series™ races. (Thanks to the organisers for the write up and Dylan Haskin for the photos.)

RE/MAX Jowic Wierie Road Race – 23 August 2014
More than 3,000 participants were part of the RE/MAX Jowic Wierie Road race.   It was RE/MAX Jowic Wierie Road Race – 23 August 2014a crisp windy morning filled with excited school children working at our water points.   Celebrating our sixth year with Centurion Mall as our host and grand sponsor, we are proud to say that sponsorship and support has grown tremendously with RE/MAX Jowic becoming the main sponsor with naming rights.   Laërskool Wierdapark being the event co-ordinator in conjunction with the Alpha Centurion Runners/Walkers club, again boasted support from parents, teachers and surrounding schools. (Thanks to the organisers for the write up and the photo.)

Lebogang Phalula Wins Amazing Race – SPAR Women’s 10km – Durban - 24 August 2014
Durban, South Africa - Transnet runner Lebogang Phalula registered her first SPAR The top three SPAR Women’s Challenge winners at the Durban leg. (L-R): Rutendo Nyahora (2nd); Lebogang Phalula (1st); and Rene Kalmer (3rd). Photo: Reg Caldecott. 24 August 2014Women’s 10km victory since 2008 when she beat a very strong field to win the 25th Durban Challenge in 00:33.06 minutes on Sunday 24 August 2014.

Rutendo Nyahora (Nedbank) was second in 00:33.41, followed closely by Rene Kalmer (Modern Athlete) in 00:33.49.

The race started at a very fast pace, with Irvette van Zyl, who recently ran the third fastest time by a South African woman, taking the early lead.  She was in a pack that included Phalula, her twin sister, Diana-Lebo, and the defending champion, Mapaseka Makhanya. 

They ran in a group for the first three kilometres, when the Phalula sisters broke away. By five kilometres, they were well ahead of the pack, with Lebogang taking the lead over Diana-Lebo, who is the front-runner in the SPAR Grand Prix series. 

“I could see my sister was struggling. She has a bit of a hamstring injury and eventually she told me to go and win the race for her,” said Lebogang, who broke down in tears after crossing the finish line.

“I needed to win this race to prove myself,” she said. Lebogang Phalula jumps with tears of joy as she crosses the finish line first at the SPAR Women’s Challenge race in Durban on Sunday, 24 August 2014. Photo: Reg Caldecott. 24 August 2014

“I’ve had problems after I tested positive for a banned stimulant in Pretoria, but I’m now running clean and proud.”

Nyahora and Kalmer started slower than the leading pack, but gradually began to reel them in. Van Zyl dropped back, as did Makhanya.  

“I had a good race,” said Nyahora. 

“Rene (Kalmer) and I ran together from about three kilometres. She was pushing me, and I felt stronger as the race went on.  The others started too fast for me, but Rene and I worked well together.  We caught Irvette (Van Zyl) first, then Mapaseka (Makhanya) and then we passed Lebo.

“I passed Rene with about 800 metres to go.”

Lebogang Phalula (left) leading the field with her twin sister Diana Lebo-Phalula (right). She went on to win the third leg of the SPAR Women’s 10km Challenge series, at Sahara Stadium, Kingsmead on August 24, 2014 in Durban. Photo: Reg Caldecott. 24 August 2014Kalmer said she was very happy with her podium finish.

“It was a very strong field, and I knew it was going to be a very fast start.  I just stuck to my own game plan, and it worked.

“I knew there would be a lot of pressure on Irvette because of her very fast time two weeks ago, and the Phalula sisters were also under pressure. But there was no pressure on me.”

Diana-Lebo finished fourth, Van Zyl fifth and Makhanya sixth.

The top runners will all be in action again in a week’s time, when they run the Pretoria leg of the SPAR Challenge series, which will be run at SuperSport Park in Centurion on Saturday afternoon.

More than 14,000 women took part in the 10km Challenge and the 5km Fun Run. (Thanks to the organisers for the write up and Reg Caldecott for the photos.)

Featured Product

TomTom launches Runner Cardio GPS sport watch with built-in Heart Rate Monitor
TomTom Runner Cardio is the easiest way to improve performance
TomTom launched the Tooltip trigger goes here.TomTom Runner Cardio GPS Sports WatchRunner Cardio GPS sport watch with cutting-edge heart rate technology. The Runner Cardio has a built-in Heart Rate Monitor, eliminating the need for a separate chest strap.

The Runner Cardio makes it easy to train in the optimal heart rate zone. Runners can select one of five intensity zones to match their training goals and will receive alerts to know whether they need to speed up or slow down. Runners can see real-time heart rate, distance, pace and other essential running information at a glance, while running.

“Once again, TomTom is making innovative technology accessible to everyone,” says Daan Hendrickx, Country Manager of TomTom Southern Africa. “We know that heart rate monitoring is the single most accurate way to understand how the body is responding to exercise. Now, with the launch of the Runner Cardio, all runners can easily use heart rate training to improve their performance.”

The Runner Cardio accurately measures heart rate with a Mio® optical sensor, which monitors changes in blood flow by shining light through the skin.

Heart Rate Zones
Train in one of five intensity zones:
Sprint: mostly used as part of interval training.
Speed: high tempo training to improve your speed and fitness.
Endure: moderate to high tempo training to improve your lung and heart capacity.
Fat Burn: moderate tempo training, great for weight loss.
Easy: easy tempo training, mostly used for warm-up and cool down

The Runner Cardio and Multi-Sport Cardio include advanced features that are designed to address the needs of runners and multi-sport enthusiasts:

  • Extra-Large Display: Track time, distance and pace on an extra-large, high resolution display.
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  • One Button Control: Navigate easily through menus with the intuitive One-Button Control.
  • Indoor Tracker: Accurately track indoor runs using built-in sensors to count strides, so that users can monitor pace and distance even while running on a treadmill. 
  • Ultra-Slim Design: Run with a lightweight watch designed for runners. The slim design comfortably fits all wrist sizes.
  • QuickGPSFix: Get started faster by using the latest in GPS and GLONASS satellite technology to quickly find their precise location.
  • Multi-Platform compatibility: Sync, analyse and share stats on popular running sites and community platforms, including the TomTom MySports website, MapMyFitness, RunKeeper, TrainingPeaks and Strava.
  • Super-Tough Display: Run with a durable, scratch-resistant display. Super-tough scratch and impact-resistant display stays easy to read, run after run.
  • Weather and Water resistant: Run in all kinds of weather. Waterproof up to 165 feet / 5ATM.
  • Long-lasting battery: Run more, recharge less, with up to 8 hours battery life (GPS+HR), up to 10 (GPS only)
Bluetooth® Smart: Connect to sensors using the latest wireless technology

The TomTom Runner Cardio is available from selected retailers with an RRP of R3799.00. There is also a Multi-Sport Cardio sport watch available at selected retailers with an RRP of R4599.00. The Multi-Sport Cardio Bundle which includes Altimeter, Cadence and HRM is available at selected retailers with RRP of R5599.00.

To find out more about the TomTom Runner Cardio GPS Sports Watch can do for you visit our Product Review section.

Race and Guide Book News

Runners Guide: New Race or Race Changes?

Please remember for all things Running, Walking or Trail related that Ann is the person to contact on ann@guidebooks.co.za.

Publications

2014 Nedbank Winter Race Dates: June to DecemberOur 2014 Nedbank Winter Race Dates went out in the Comrades goodies bags as usual. If you missed out be on the look out for your copy at local Sportsmans Warehouse stores.

To find out about our 2014 publications visit this link.

Nedbank Runners' Guide 2014 Digital Apps and PaperbackNedbank Runners' Guide 2014 Digital Apps
Nedbank Runners’ Guide for iPhone or iPad
Nedbank Runners’ Guide for Android
Nedbank Runners’ Guide Paperback

Other Guide Book Publication Books Available:
Tom Cottrell's Cyclists’ Guide for iPhone or iPad
Tom Cottrell's Cyclists’ Guide for Android
Tom Cottrell's Cyclists’ Guide Paperback

Tom Cottrell's Swimmers’ Guide for iPhone or iPad
Tom Cottrell's Swimmers’ Guide for Android

2014 - 2015 Tom Cottrell's Swimmer's Guide
Ann has been hard at work gathering information for the 2014 - 2015 Open Water Swimming Season which starts on 1 September 2014 and ends on 31 August 2015. If your run an event then please confirm your details and date with Ann on ann@guidebooks.co.za.

Tail-end Charlie

"Success is peace of mind which is a direct result of knowing you did your best to become the best you’re capable of being.” ~ John Wooden

See you on the road

Tom Cottrell
& The Guide Book Publications Team

TomTom Runner Cardio GPS Sports Watch

Fortnightly Race Dates

OR = Off-Road

30 Aug 2014 Bol OR Zoetendal Southernmost Fun Run in Africa - 16km Trail Run and 5km Fun Run
30 Aug 2014 Bol OR Namaqua Daisy Trail Run
30 Aug 2014 Bdr   United Buffalo Flats 10km & 5km
30 Aug 2014 EP OR Arminel Mountain Trail
30 Aug 2014 FS   Windmill Casino 10km
30 Aug 2014 GN   Dawn2Dusk 12-hour Circuit
30 Aug 2014 GN   Spar Ladies' 10km - Centurion
30 Aug 2014 GW   Newton Workwear Depot Half Marathon & 10km
30 Aug 2014 KZN OR Herblife 15km, 10km & 5km Run
30 Aug 2014 Lim   Tzaneen ClemGold Spring Opener Half Marathon & 10km 
30 Aug 2014 Mpl   Suzuki Way of Life 10km Championship Challenge & 4.9km Fun Run
30 Aug 2014 SWD   Tramonto Wedding 10km, 8km & 4km Trail Run
30 Aug 2014 WP OR Botter Trail Run - Spur Country Classic Series 4
30 Aug 2014 WP   ArcelorMittal Saldanha Half Marathon & 10km

31 Aug 2014 Bdr   Mdantsane 10km & 5km
31 Aug 2014 CG   Wanderers Half Marathon & 10km Road Race/Walk
31 Aug 2014 KZN   Mandela Day Marathon
31 Aug 2014 WP   Barons VW Khayelitsha 10km

03 Sep 2014 WP OR Merrell Spring Night Run Series 1 powered by Black Diamond

05 Sep 2014 SWD   George Herald Run with the Stars 10km & 3km Nite Run

06 Sep 2014 Bol OR Staalwater Trail Run & MTB Challenge
06 Sep 2014 Bol OR Green Forest Trail Run - Race 2
06 Sep 2014 Bol Riebeek-Kasteel Half Marathon & 10km
06 Sep 2014 Bol   Worcester Rainbow Half Marathon & 10km
06 Sep 2014 Bol OR Tru-Cape Kogelberg Mountain Race
06 Sep 2014 Bdr   Star Bakery Tony Viljoen Masters Marathon & Walker Half Marathon
06 Sep 2014 CG   The Wedge Spring Run/Walk
06 Sep 2014 CNW   FFG Potchefstroom Spring Festival 10km 
06 Sep 2014 EP   Muirite Half Marathon
06 Sep 2014 FS   Bloempark Sweat & Eat 10km
06 Sep 2014 FS OR Bultfontein Boertjiefees 23km & 10km
06 Sep 2014 GN   Spirit of Flight 10km
06 Sep 2014 GN   Run4Rhinos 10km & 5km
06 Sep 2014 KZN OR Sunday Tribune Mont-Aux-Sources 50km Challenge
06 Sep 2014 KZN OR Lynford Umko Trail Descent - 2 Days
06 Sep 2014 Lim OR Sondela 23km, 10km, 4km Trail Run
06 Sep 2014 Mpl OR Nedbank Om-die-Dammetjie Half Marathon & 10km
06 Sep 2014 Mpl OR Alzu Rhino Run
06 Sep 2014 WP   Medihelp Tekkie Challenge

07 Sep 2014 CG OR Randpark Trail Run - Series 3
07 Sep 2014 CG Gauteng Marathon, Half Marathon & 10km
07 Sep 2014 EP OR Sunshine Coast Trail Run
07 Sep 2014 KZN   Dolphin Coast Striders Ultra 50km, Half Marathon & 10km
07 Sep 2014 WP OR Satori Camel Run

10 Sep 2014 Mpl   Eskom Gijimas Mpumalanga CANSA Nite Race
10 Sep 2014 WP OR Merrell Spring Night Run Series 2 powered by Black Diamond

11 Sep 2014 Bdr OR Wildcoast Wildrun 1 - 3 Days

13 Sep 2014 Bol   HIV/AIDS 15km & 10km
13 Sep 2014 CNW Drie Provinsies Marathon & Half Marathon
13 Sep 2014 GN OR Value Logistics Ou Voetpad Mountain 10 Miler
13 Sep 2014 KZN OR Mpati Mountain Challenge
13 Sep 2014 Lim   Two Countries at Musina Marathon
13 Sep 2014 Lim   Hout is Goud Day Breaker 80km Circuit Breaker
13 Sep 2014 Mpl OR Collisen Electrical Midack 20km & 10km
13 Sep 2014 SWD   Hartenbos Spar Spring 15km 
13 Sep 2014 WP OR Imhoff Waldorf School Fun Run Kommetjie
13 Sep 2014 WP OR Crazy Store Table Mountain Challenge Trail Run

14 Sep 2014 Bol OR Fynbos Trail Run
14 Sep 2014 Bdr   Caltex Beacon Bay Motors Sole Destroyer
14 Sep 2014 CG   Southern Superspar Fred Morrison Half Marathon & 10km
14 Sep 2014 CG   Zoo Trot 10km & 5km
14 Sep 2014 CG   CHOC Celebration of Life Fun Walk
14 Sep 2014 CG OR Klipriviersberg Trail 15km, 8km & 4km Challenge
14 Sep 2014 WP   ARD 3 Vlei 10km

17 Sep 2014 Bol OR Moore Stevens Nite 10km & 5km
17 Sep 2014 FS   Eduplus 10km
17 Sep 2014 GN   Tuks 10km Nite Race
17 Sep 2014 Mpl Laërskool Kanonkop 10km
17 Sep 2014 WP OR Merrell Spring Night Run Series 3 powered by Black Diamond

18 Sep 2014 Bdr OR Wildcoast Wildrun 2 - 3 Days

19 Sep 2014 KZN   100 Capital Classic - 2 Days
19 Sep 2014 SWD OR Oyster Catcher 3 Day Trail Run

20 Sep 2014 CNW OR PG Glass Vlakvark Trail Run
20 Sep 2014 EP OR Katberg Sky Trail Run
20 Sep 2014 EP   Kowie Striders 27km & 5km Fun Run
20 Sep 2014 FS   Allan Ferguson Round Naval Hill presented by Twizza
20 Sep 2014 GN   Clover Irene Village Mall Spring Run
20 Sep 2014 GN OR Tyger Valley College Rhino Trail Run
20 Sep 2014 KZN OR Donkey's Pass Mountain Challenge 25km & 15km
20 Sep 2014 Mpl OR Sabie Shufflers 32km, Half Marathon & 10km
20 Sep 2014 WP OR Sanlam Cape Town Peace Trail 22km & 11km 
20 Sep 2014 WP OR Delvera Trail Run

21 Sep 2014 Bdr   Daily Dispatch 8km Fun Run
21 Sep 2014 CG   Sasfin Gerald Fox Memorial Half Marathon & 10km
21 Sep 2014 KZN   SAPS Striders Heritage Challenge
21 Sep 2014 KZN OR Varsity College Multi Sport Trail Run Series 3
21 Sep 2014 SWD OR The Otter African Trail Run - 2 Days
21 Sep 2014 WP   Sanlam Cape Town City Marathon & 10km

Product Reviews & Sports Shops

StaminoGro

SweatShop

Rehidrat Sport

Biogen – Cytopro

 
 
TomTom Runner Cardio GPS Sports Watch
Lebogang Phalula (left) leading the field with her twin sister Diana Lebo-Phalula (right). She went on to win the third leg of the SPAR Women’s 10km Challenge series, at Sahara Stadium, Kingsmead on August 24, 2014 in Durban. Photo: Reg Caldecott. 24 August 2014
Lebogang Phalula jumps with tears of joy as she crosses the finish line first at the SPAR Women’s Challenge race in Durban on Sunday, 24 August 2014. Photo: Reg Caldecott. 24 August 2014
The top three SPAR Women’s Challenge winners at the Durban leg. (L-R): Rutendo Nyahora (2nd); Lebogang Phalula (1st); and Rene Kalmer (3rd). Photo: Reg Caldecott. 24 August 2014
RE/MAX Jowic Wierie Road Race – 23 August 2014
Spur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014
Spur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014
Spur Cape Winter Trail Series™ - Photo: Dylan Haskin | Lexar - 16 August 2014
Rutendo Nyahora, Lebogang Phalula, Rene Kalmer - SPAR Women’s Race - Durban – 24 August 2014
2014 Nedbank Winter Race Dates: June to December
Nedbank Runners' Guide 2014 Digital Apps