MEMBERS NEWS

Welcome to new social member, Stella Mpofu. Stella has been walking with the Saturday group for a few weeks already, so is a familiar face to many of us.

Coming soon in the February issue of our quarterly Heart and Sole newsletter - a quick guide for all our new members on how and why to keep a running log. Also news on how we are doing away with results sheets and using the results published on various websites to determine prize winners for the Highway Annual Awards (effective 1 January 2012).

Thanks to Lil, Pam and Lynn who have shared some great photos for publication in the weekly and quarterly newsletters. Photos are always welcome!

REMINDERS

1. Highway Ladies TT - 29 February 2012

An appeal to everyone to please, please assist! We know this request is hot on the heels of our last TT in November 2011, but Highway has been allocated the first TT event for 2012 - make a note of the new date: 29 February.

Prizes - an URGENT appeal to everyone to please donate gifts to be used as prizes on the night. These gifts can be handed to Lynn or Dee (or any Committee member) on a Saturday morning.

Volunteers - we need anyone who can assist on the evening, particularly those that did so last year and know the ropes. In addition, "MAN-power" is required to help as marshals along the route.

Please contact Linda or one of the other members listed below if you are able to assist.

CONTACT	EMAIL	CELL NO
Dave Bennett	dave.bennett50@gmail.com	0825655675
Monika Piefel	piefel7@hotmail.com	0837638288
Linda Mead	lmead@berzacks.co.za	0833359663

Electromax Sponsor - thanks to the endeavours of Pam von Aulock, we have 250 bottles of Electromax, kindly sponsored by CIPLA MEDPRO, for our Ladies Time Trial on 29 February. Many thanks to Liza Naude, Product Manager at CIPLA, for agreeing to the sponsorship, and the efficiency with which she arranged the delivery to Pam's house.

AWARDS EVENING

DATE:	9 March 2012
TIME:	6:30 for 7:00 pm
VENUE:	Cowshed, Pinetown
BOOKINGS:	Lynn Burn atjburndbn@global.co.zaor 083 493 5090
COST:	R110.00 per person (see below)
MENU:	3 course buffet

• All members, spouses or partners welcome, but only 50 seats available, so first come first served.
• Payment to Lynn will secure your booking.
• Cost per person for the above is R154.00 including a tip, with the club subsidising R44.00 per person. You therefore pay only R110.00 per person.
• Buffet includes various starter options, a choice of roasts and vegies, curry of the day, and a selection of yummy puddings.
• Drinks are for your own expense.

WELLINGTON WINE WALK

Hello Everyone

Do you remember our 21km at the Ficksburg Cherry Festival and the walk up the mountain? Fabulous!
Do you remember our 5 day hike on the Transkei Coast? Absolutely stunning!
Do you remember our walk at the Golden Gate and sundowners on top of the mountain? So peaceful!
Do you remember our 21km White Clay (Coffee Bay) walk to the Hole-in-the-Wall? Hard work but stunning!

I have often been asked, "Dee, when are we doing another trip?", so I have good news for you.
I approached our friendly travel lady, Brigitte, and she has very kindly put together a wonderful tour for us. Please read the below; you can contact either myself or Brigitte for any info, but remember if you snooze you lose.

Brigitte and her hubby, Harmen, and I have already put our names on the list; hope you can join us.

See you soon
DEE

We have been investigating a Wine Walk in the Cape which has had some rave reviews. For those who would be interested to join, please confirm with Brigitte Gonggryp on ambgonggryp@telkomsa.net . There is a limit of 12 people (6 sharing)...so first come first serve. Brigitte and Harmen have booked the first 2 places. Details as follows:

• Thursday 8th - Sunday 11th November 2012.
• Hiking through the beautiful Wellington valley in the winelands of the Western Cape - 75 km from Cape Town
• ITINERARY: Arrive at Diemersfontein on the afternoon of day 1 (8 Nov) for wine - tasting, dinner and accommodation: then on 9th and 10th walking (between 10km - 16km per day), wine tasting, lunches and dinners. Breakfast on 11th November at leisure, and back home.
• Land arrangements R3720 pp (NB..not including flights)
• The above includes: Accommodation ; Tour guide fees (SATOUR accredited guides based in Wellington) All meals and refreshments during the walk, including dinners: All wine tastings; Transport of one medium-sized piece of luggage per person between guest houses.
• Flights: If we confirm flights early we can get them for around R1800 pp. Those with Discovery cards can get a further discount. We also need to get a price for a transfer from the airport and back.
• Total package for 3 days of great fun in the Cape will be approximately R5800 (including flights and transfer)

Highway Club Kit

Just a quick note to add to previous reminders about club kit - a number of members have asked if they could wear white T-shirts under their Highway vests, as protection from the sun, cold, etc. The answer is Yes, white T-shirts are fine, as long as they are plain white, and have no branding or advertising visible.

REMINDER - February Heart and Sole

I am busy putting together the February issue of our quarterly Heart and Sole newsletter. If you have any interesting news or photos that you'd like to share with the rest of Highway AC, please email your input to me as soon as possible.

RACE FEEDBACK - NOSA Hillcrest Marathon

How lucky the runners and walkers were on Sunday! After a blisteringly hot week, race morning was cool and overcast, with mist and a slight drizzle. Especially good weather for those folks that were doing the full marathon. As always, a well-organised event, with lots of friendly marshals and rowdy, boisterous water tables. Plenty of Highway walkers finished the half marathon, including a large group of new lady members, while the regular runners were seen on the road doing the half and full marathon. All finishers received a T-shirt, medal and packet of sugar, and Margie (again!) and Helen won spot prizes.

Xolo Mfeka and Learn Bhendane	Michele King, Jeanene Timmermans and Janine Lee
Saxon Colling	Sarah Galvin, Wendy Botes and Sue Griffiths
Cecily and Graeme Fraser	Pamela Corlett, Pauline Appleton, Leigh-Ann McKenzie and Brigitte Gonggryp
Highway girls and guys seen at the finish of the NOSA Hillcrest Marathon in Hillcrest.

USEFUL LINKS

• Highway facebook page -  https://www.facebook.com/#!/pages/Highway-Athletics-Club/156509981056919
• Runner's World magazine - www.runnersworld.co.za
• Modern Athlete magazine - www.modernathlete.co.za
• Upcoming events, including flyers where available - www.eventtiming.co.za/events.php
• Results from recent races - www.eventtiming.co.za/resultssummary.php
• Runners' World Races and Places - http://www.runnersworld.co.za/static/races_places/index.php?section_id=3
• Modern Athlete Race Calendar - http://www.modernathlete.co.za/race_calendar.asp

RUNNING GLOSSARY - (from http://run.isport.com/running-slang-glossary)

B

• Bandit - A runner who participates in a race without registering or paying the entry fee.
• Bonk - In a long run or race, such as a marathon, to bonk is to feel the effort suddenly become much more difficult toward the end of the run. Bonking is associated with the depletion of stored muscle glycogen.

D

• Die - To have a painful experience in a race or hard workout in which your body shuts down and your pace slows.

H

• Hammer - To run much harder and faster than expected, especially during a planned easy run.

J

• Junk miles - Runs completed or mileage added by a runner just to hit a certain amount of daily or weekly mileage with no other specific purpose.

K

• Kick - The finishing sprint at the end of the race.

L

• Log - A training journal or database where athletes keep track of their mileage, workouts, results and overall health.
• Lollipop loop - A running route that includes both an out-and-back and a loop, so the final course takes the shape of a lollipop.

Q

• Quarters - Lingo for 400 meters (1/4 mile). Often used when describing a workout (example: I have to do 10 quarters today on the track. [10x400m]).

R

• Rabbit - Referring to the designated pacemaker in a track or road race. (Also known as the Hare). The athlete, or rabbit, is set up to run a specific time through a certain point in the race in an effort to set-up a fast pace. Rabbits usually drop out 1/2 or 3/4 of the way through the race. For example, in a mile race, the rabbit would start with all the other athletes, but take the lead right away. If they were supposed to run a 4:00-minute pace, they might take the field through the 800 in 2:00 minutes and drop out soon after. Rabbits are often paid for pacing and not allowed in championship situations (the Olympics/NCAA/National Championships/etc).
• Rigg - Usually in reference to the last quarter or kick of a race, where the athlete ties up and appears to be in a kind of state of rigor-mortis (aka, barely alive to finish the race). Example: "Did you see that guy? He totally rigged the last 100 of that race!"
• Runner's high - The feeling of euphoria or exhalation during or after a long, hard effort, related to the secretion of chemical endorphins. It is hard to describe, but you will know it when you feel it.

S

• Sit-and-kick - A type of racing strategy in which a runner relies on his superior finishing speed and makes no attempt to gain the lead of the race until the very end.
• Surge - A tactic in which the runner speeds up drastically, but typically slows again soon after. Surges can be used to break away from the pack or to check who is running easily and who is labouring.

T

• The wall/hitting the wall - A state of pure exhaustion where your body runs out of glycogen stores. Also called "bonking." Hitting the wall often occurs after the 20-mile mark of a marathon.

See you on the road this weekend
Margie