The Yellowwood Warbler The official newsletter of Yellowwood Park A. C. Go To October 2010 In this edition……. Captain’s Corner Ama Shovashova Running Matters with Megz Time Trials with Kalman Easy Energy Skin Science Happy Birthdays View 2010 time trial and race results The Last Word…. E-mail the editor E-mail Kalman E-mail for Social News Visit our website E-mail Takkie Talk
Captain’s Corner Life is good indeed! Culminating with the unforgettable Gig in the Gardens, the Ama Shova weekend was another example of YWPAC at it’s very best: great people and great times. To all who participated, I thank you from the bottom of my heart – it is this collective strength of spirit that makes our club so awesome and has fostered the superb synergy we now have with Kristi and her family. Particular thanks to Dave and BMG for energy, initiative and sponsorship; to Phil, Glen Ingle, Desmond and Neil Kopke and Reynard White for their generous donations; Fred for organising braais and lighting; Martin for allowing us to use their beautiful venue. Especial thanks to Séan, Debbie, Kristi and Courtenay for coming down for the event. A final big thank you to Michele and Chris for providing the tremendous sound system free of charge, and bringing Dominic through to entertain us. Thanks to Dave and BMG’s continued generosity we had great BMG corporate gift packs to raffle and with the proceeds bought Dominic a lovely BMX bicycle. All remaining funds will be transferred to Kristi’s S&W trust account. The details are: Bank: The Standard Bank Trust Account Name: Shepstone & Wylie Account Number: 050 281 690 Branch: Durban Branch Code: 040026 Reference for deposit: YELL 19413. 1 Proof of payment to be emailed to conway@wylie. co. za or faxed to 031 3066951. Anyone who forgot to pay for their shirts may also deposit directly into the trust account.
Last month I published a pic of Tim at the 2009 SA Champs – here’s the real thing. Well done again Tim! Congratulations to Jenny and Martin on receiving their KZNTA colours for triathlon. We recognise the additional demands of multisport training and heartily applaud your awesome achievement!
RACE ETIQUETTE Some of us may be new to running races so this is a little guide to help make yours and your fellow runners race day more enjoyable (for the rest of you – it’s a refresher course). • ALWAYS PAY FOR THE RACE! It is very unfair on race organizers if you run their race unofficially and in a sense it is stealing (water & coke that you haven’t paid for). Unless the race allows it you should never buy a race entry from another runner. This can create confusion if an accident occurs and your number does not reflect who you really are. Just don’t do it. • Line up at the start according to your pace. There is nothing more annoying than having to weave in and out of walkers and slower runners. Try and position yourself at the start to the pace you plan to run – if you are a fast runner, stand towards the front, a middle of the pack runner, in the middle and walkers and slower runners towards the back. • Listen to pre-race instructions. Most of the time you’ve heard them all before but something important may be said so make sure you are listening. • Thank the marshals and police officers. They have volunteered their time (usually very early in the morning) to ensure your safety and races wouldn’t be possible without them. • Thank the supporters. If you are too tired to say “thank you” a smile, wave or thumbs up will do. • DON’T WEAR HEADPHONES! It is very dangerous as you are unaware of your surroundings and most races do not have full road closure. It is also considered rude as you cannot hear supporters. It is also considered illegal by IAAF as music is regarded as a pace setter.
RACE ETIQUETTE CONTINUED… • If you are running in a group, try not to block the whole road. Stay two abreast and give some room for other runners to pass. • Don’t stop suddenly at water stations. If you cannot run and drink step to the side of the road and walk there. • Do not just drop your sachets and bottles on the road, someone may trip or slip on it. Toss it to the side close to a bin or marker board. Don’t throw it into a bush or far away as table volunteers have to clean up their own area so don’t make it too difficult for them. • Look before you spit or sneeze. If you do need to spit, do it on the side of the road…please. • Groaning, grunting and wheezing can be very annoying to those around you. Slow down if you must, but don’t make others miserable listening to you. • Don’t suddenly change direction. You could cut someone off, do a quick glance around first. • Don’t cut the course. Follow the directions of the marshals, they will send you on the route that has been measured. Cutting across verges and islands is cheating and you are achieving nothing by doing it. • Don’t jingle. Don’t carry loose change or keys in your pockets; it will annoy others around you. • Use caution when approaching the finish line. Be aware of runners coming in after you and do not stop suddenly once you have crossed the line – keep moving into the chutes. • Don’t take more refreshments than you need. If you take more than you need, you are taking away from runners who are behind you. • Always smile! You never know when there might be cameras on the course. Most of these rules are common sense but let’s try to remember to be considerate at all times. Enjoy your races and mind your running manners.
PBs set in October 2010 : Distance Runner Date Time 4 km Kalman Porritt 27 Oct 2010 17: 07 Lloyd Shabalala 27 Oct 2010 18: 48 Megan Anticevich 27 Oct 2010 20: 28 Megan Anticevich 13 Oct 2010 44: 42 8 km Timetrial Duty Roster : The Lesters 1 Dec 2010 Heather Conway 10 Nov 2010 Steve Conway 8 Dec 2010 Kalman Porritt 17 Nov 2010 Megan Anticevich 5 Jan 2011 Garth Hancock 24 Nov 2010 Mike Sutton 12 Jan 2011 Sandra Conway 3 Nov 2010 Leading Scores for TT League 4 th Quarter : Megan Anticevich 18 points Leading Scores for Annual TT League : Megan Anticevich 63 points Lloyd Shabalala 8 points Sharon Gilchrist 57 points Garth Hancock 4 points Heather Conway 53 points Jenny Sutton 4 points Phil Gilchrist 49 points Shane Lester 4 points Zamile Nconjo 48 points
Energy bars, gels, and sports drinks are so convenient that it's hard to imagine life without them. Specially engineered for endurance athletes, these products deliver the right mix of nutrients in one tidy package. They taste good, too. Pity the poor runners, then, who can't take advantage of these easy energy options because they're plagued by food allergies or a finicky digestive system. (Or the unfortunate runner whose husband eats all the energy bars the night before her long run. ) Are such runners doomed to bonk? Hardly. Everyday foods can pick you up when your energy levels are down. Your pantry, or at least the nearest mini-market, is filled with plenty of good options. The trick to finding suitable alternatives to bars and gels, nutritionists say, is to know what your body needs and to give everything a trial run (or several) before you rely on it to sustain you during a long effort. "The goal is to consume 30 to 60 grams of easily digestible carbohydrates per hour on runs lasting longer than an hour, " says Amy Jamieson-Petonic, R. D. , manager of the Fairview Hospital Wellness Center in Cleveland. And, of course, those carbs must sit well with you, so be sure to experiment. What works for your running buddy may not work for you. During her two Boston Marathon runs, Barbara Ruhs, R. D. , a nutrition consultant at Harvard University, re-fueled with orange slices, Life. Savers, and Fig Newtons. Ruhs recommends snacks that are as close to whole foods as possible so that you can avoid ingredients such as partially hydrogenated oils, high fructose corn syrup, and artificial dyes. Some of her other picks include dried fruit, graham crackers, and granola bars. Crumbly foods like graham crackers can be a challenge. But when packed in individual-serving plastic containers, especially those designed for children's lunch boxes or camping trips, they fit easily into a fanny pack. Joe Dwyer, one of the owners of the Running Wild specialty store in Coralville, Iowa, gets lots of questions from his customers about fueling up on the run. Energy bars and gels are, of course, his first recommendation. After those, he suggests saltines (especially in hot, humid weather) or small candies, such as Gummi Bears and Sweet Tarts. "They are easy to pack and can be consumed quickly, " says Dwyer. Runner Abby Mitchell from Boston pins resealable plastic bags of jellybeans and Gummi Bears to her shorts during her marathons. "They give me a little burst of energy whenever I need it, " she says.
Scott Fisher, R. D. , a sports nutritionist and director of the Active Training and Nutrition Center in Englewood, New Jersey, agrees that small candies make a good choice for people who can't tolerate solid food, yet still need a quick source of simple carbohydrates. "Sucking on hard candy during a long run or marathon can be a nice alternative to energy gels, " Fisher says. Another readily available alternative is honey. "It's a great, fast-acting carbohydrate. Carried in those little condiment packets, honey is easy and effective. " Sports drinks, which rehydrate runners while also delivering carbohydrates and electrolytes, are more easily tolerated and more difficult to substitute. Their formula depends on a specific concentration of carbohydrates, ideally between four and eight percent. "When you go above that percentage with sodas or fruit juice, it can lead to stomach upset, " says Jamieson-Petonic. Fisher recommends experimenting with different brands of sports drinks, and trying small amounts over a long period of time. "Tolerance typically improves with continued use, " says Fisher. Or you can try mixing up your own substitute. Ruhs suggests adding one half cup of orange juice (which contains the electrolyte potassium) and a pinch of salt (sodium) to four cups of water. Before you start stuffing the pockets of your running shorts with snacks, be realistic about your needs. "If you're adequately fueled and hydrated before a short workout, say a three- to four-miler, you shouldn't need anything else during the run, " says Fisher. But if you're planning to run for more than an hour, you'll likely perform better with the energy boost from a sports drink or snack. And if you live with someone who's always eating all the energy bars, just don't tell him where you stash the Fig Newtons and Sweet Tarts. Bake Your Own Have an oven? That's all you need to enjoy a new kind of energy bar. The San Francisco Bay Area company Matisse & Jack's has introduced a homemade energy bar mix. Available in two flavors (Cranberry Discovery and Chocolate Amazon), the mixes contain high-quality ingredients such as organic oats, dried fruit, and organic flax seed, and can be prepared in a variety of ways according to your dietary needs dairy-free, lower sugar, or an energy-cookie variety. Just stir in a couple wet ingredients and bake. We loved the oven-fresh taste.
Carb Count These energizing foods can help you reach the goal of consuming 30 to 60 grams of carbohydrates per hour during runs lasting longer than an hour. Food Carbs (g)/cals 8 ounces Gatorade 14/50 1 packet GU gel 25/100 1 Power. Bar 45/240 4 Fig Newtons 44/220 5 saltines 10/65 4 graham crackers 20/120 1 small plain bagel 30/157 2 tablespoons honey 34/128 1 ounce jelly beans 26/105 1 ounce dried fruit 17/65 3 hard candies 18/72 1 orange, sliced 15/62 1 ounce Gummi Bears 30/120 If you’d like to “digest” this article in print or save the file, just click on the icon below.
Looking for the ultimate pamper? Well a good friend of YWP’s has got the answer for you. If you don’t know her you’ve probably seen her picking up prizes at races. She’s one of our top local athletes, so fully understands the particular skin care needs of runners. Janene Carey SKIN SCIENCE The Specialised Skin Care Centre 13 St Andrews House; 52 St Andrews Drive Durban North Tel: (031) 5643045 Fax: (031) 5634885 skinscience@iafrica. com Incorporating Nicky’s Sports Massage Specialising in deep tissue massage, for the relaxing of muscles and relief of tension and pain Nicky de Dominicis 082 696 73 92
TREATMENT MENU Skin Care PERSONALISED DERMALOGICA SKIN TREATMENTS Dermalogica is a state of the art skin care system, using the latest advancements in ingredient technology, together with traditional skin care treatments to give optimum skin health & total body wellness. It is the choice of professional skin care clinics, spas & medical practices throughout the world. After analysing your skin, your therapist will design a skin care treatment to personalise your unique needs. Emphasis is also placed on RELAXATION. -------------------------BASIC SKIN TREATMENT (60 min) R 260 Cleanse, exfoliate, steam, extract, massage, booster & mask. ----------------------------EXPRESS SKIN TREAT (45 min) R 220 As above, but excluding massage. ----------------------------“AGE SMART” MULTIVITAMIN POWER EXFOLIATION SKIN TREATMENT (75 min) R 370 [course of 6 @ R 1850] Active hydroxy-acids plus anti-oxidant vitamins, to thoroughly remove dead skin cells & stimulate cell renewal. Noticeably improves skin elasticity, tone & texture, & combats pre-mature ageing & uneven pigmentation. MEDIBAC CLEARING SKIN TREATMENT (75 min) R 370 [course of 6 @ R 1850] Body Care WAXING (Disposable hot & cold wax is used for all treatments) ½ leg 15 -30 min R 95 ¾ leg 20 -40 min R 105 Full leg 30 -60 min R 140 ---------------------------- Bikini 15 min R 65 -95 ADD – ON’S: Underarm 15 min R 50 Lip/chin/brow 15 min each R 40 SPECIALISED CONTOUR MASK Gents Full R 150 May be an add-on to any facial Gentle alpha-hydroxy acids give a deep exfoliation, for skins prone to acne & breakout. Also helps to refine the skin’s tone and texture. treatment to treat tired, puffy, dehydrated eye area or the entire face. Eye area R 80 Full face R 120 ----------------------------GALVANIC HYDRATION (15 mins extra) R 65 extra Uses galvanic current to aid penetration of hydrating ingredients. (As an add on to any of the facial treatments) _________________ Back cleanse 60 min R 260 ___________ TINTING – (lasts 4 – 6 weeks) Lash Tint 30 min R 70 Brow Tint 15 min R 50 Lash & Brow 30 min R 100 MASSAGE THERAPY Back massage 30 min R 155 Back massage 45 min R 200 Foot massage 30 min R 155 Body massage 60 min R 270 Body Massage 90 min R 360 Hot Stone Back 45 min R 220 HAND & FOOT TREATMENTS Manicure (French – R 140) R 130 Pedicure (French – R 170) R 160 Cut & file only OR Paint only R 60 Reflexology R 160 Pressure is applied to reflex areas on the feet, which relates to specific areas of the body. This increases energy and decreases stress, thereby helps to create an equilibrium in the body. If you’d like to print or keep this menu simply click on the document
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Puke Hill (now we all know!)
I have a funny feeling these snaps will give some people nightmares……. . I have it on good authority that someone pictured below has never forgiven Ellen Holliday for this Family Relay Day!!! As the great Queen Victoria once said…. …. “We are not amused!!!” Who is that hiding his face…. ? Derek and Uncle Vic look tickled pink!
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