Time Change - Saturday Training

Reminder - as from 14 April (this Saturday), stretches will start at 6:20, with the walks leaving at 6:30 sharp.

Two Oceans News

No feedback received to date from our 4 Highway runners that took part in this year's Two Oceans Ultra Marathon and Half Marathon, but I found the following interesting info on the Two Oceans website. Below are the results for our very own Cliff Hagerman, who this year completed his 10th Two Oceans Ultra. Well done Cliff!

Above left and right: Two Oceans marathon runners in Cape Town

The Vulintaba Experience

EVENT INFORMATION
The Vulintaba Experience is a brand new Trail Run and Mountain Biking weekend taking place at a brand new venue - Vulintaba Country Estate, near Newcastle. The event takes place over the long weekend at the end of April, when the heat of summer has passed and before winter had taken it's grip, ie: perfect weather for a weekend of action ! To top it, the event forms part of the annual Vodacom Winterfees which offers an abundance of pure, country fun and entertainment with a host of activities of offer to suit everyone. Vulintaba Country Estate is nestled in Northern KZN's mountain range just 18km outside Newcastle and is situated equidistance between Johannesburg and Durban.
 
FAST FACTS
DATE: Saturday 28th & Sunday 29th April 2012
VENUE: Vulintaba Country Estate, Newcastle, KZN.
 
ENTER ON: www.roag.co.za
ENTRIES CLOSE: Wednesday 25h April (Late entries at registration on race day).
TIMING: Elite Timing (no chips required).
 
ACCOMMODATION:
Camping available (either bring your own tents or tents available to hire on request through Max Cluer Sports Marketing - contact bex@maxcluer.com / Tel. 033 3860815).
Tent Hire cost: R180 single / R150 per person sharing (this includes a foam mattress).
Deadline for tent hire is 17h00 on Friday 20th April.
Self-catering / B&B accommodation available in Newcastle and surrounds - see links on:
www.wheretostay.co.za
www.sleeping-out.co.za
www.safarinow.com
www.sa-venues.com
 
ADDITIONAL INFO ON:
www.vulintaba.co.za / www.winterfees.co.za

USEFUL LINKS

• Highway facebook page
• Runner's World magazine
• Modern Athlete magazine
• Upcoming events, including flyers where available
• Results from recent races
• Runners' World Races and Places
• Modern Athlete Race Calendar

Burn Off Your Easter Eggs!

By Runners World on 9 April 2012 in Weight-loss, Workouts
Contrary to popular belief, shedding kilos doesn't require endless hours of pavement pounding. The following workouts are all efficient ways to boost your metabolism and build kilojoule-consuming muscle. And because they require you to run at the edge of your comfort zone, they also quickly put your body into fat-burning mode. To avoid injury, newcomers should first build a base before attempting the hill and interval workouts. Begin with a 20-minute run and build up to 40 minutes. Then start this plan.
 
YOU'VE GOT 20 MINUTES
You should: Run hill repeats.
The strength required to run inclines builds kilojoule-hungry muscle as much as hitting the weight room does.
Here's how: Run at one minute slower than 10-K pace up a 400m-long hill.
Run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. (Warm up for six minutes and cool down for four minutes.)
 
YOU'VE GOT 30 MINUTES
You should: Run intervals.
Running fast burns more kilojoules per minute than slow running.
Here's how: Sprint for 20 seconds, then jog for 10 seconds.
Repeat four to eight times. Walk one minute. Repeat sequence (sprint/jog repeats followed by a walk) two to four times. (Warm up for six minutes with two 30-second pickups. Cool down for four.)
 
YOU'VE GOT 45 MINUTES
You should: Go for a tempo run.
You'll be working at the high end of your fat-burning zone, an effort where you're talking only in short phrases.
Here's how: Gradually build speed to 30 seconds slower than 5-K pace.
Run for 25 minutes at this tempo pace. (Warm up for 10 minutes, incorporating three 30-second pick-ups, and cool down with a 10-minute jog.)
 
YOU'VE GOT AN HOUR (OR MORE)
You should: Go long.
The longer you're on your feet, the more kilojoules you'll burn. Plus, long runs improve base fitness so you'll reap more from high-intensity workouts.
Here's how: Run at conversational pace.
Keep an easy pace for 40 minutes. (Warm up for 15 minutes. Cool down for five.)

Thoughts for Today

• Birds of a feather flock together ... and then poop on your car.
• A penny saved is a government oversight.
• The older you get, the tougher it is to lose weight, because by then your body and your fat have gotten to be really good friends.
• The easiest way to find something lost around the house is to buy a replacement.
• He who hesitates is probably right.
• Did you ever notice: The Roman Numerals for forty (40) are XL.
• If you can smile when things go wrong, you have someone in mind to blame.
• The sole purpose of a child's middle name is so he can tell when he's really in trouble.
• Aging: Eventually you will reach a point when you stop lying about your age and start bragging about it.
• Some people try to turn back their odometers. Not me, I want people to know 'why' I look this way. I've traveled a long way, and some of the roads weren't paved.
• When you are dissatisfied and would like to go back to your youth, think of Algebra.
• You know you are getting old when everything either dries up or leaks.
• One of the many things no one tells you about aging is that it is such a nice change from being young. Ah, being young is beautiful, but being old is comfortable.

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