Central Athletics programme for the week ending 2 October

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Monday 26 September: Rest – Optional gym Strengthening and Conditioning.

Tuesday 27 September: 8 km hilly run from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced.

Wednesday 28 September: Optional – 10 km easy

Thursday 29 September: 8km tempo run from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced

Friday 30 September: Rest – Optional gym Strengthening and Conditioning.

Saturday 1 October: Option 1: Distance 5km – Rondebosch Common Parkrun takes place every Saturday at 8:00am – Other Parkruns nearby Constantia Greenbelt, Century City, Greenpoint, Bellville, Big Bay, Fish Hoek, Durbanville.

Option 2 – Cape Gate 10 km Charity Run – Start 07:00– CapeGate Shopping Centre Pick n Pay Entrance, Nedbank Running Club, Jacques van Heerden 071-6884842 (cell), email: aques.vanheerden@dcs.gov.za

Sunday 2 October: K-WAY Grape Run 21.1km – Constantia Sports Ground Constantia Main Road Alphen start 06:30 21,1 K-WAY VOB; Charlotte Kettlewell; 021 761 8887 – secretary@kwayvob.co.za
K-WAY Grape Run 14km – start 07:00 – Constantia Sports Ground Constantia Main Road Alphen

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Olympic Challengers thwarted in FNB 10K Joburg

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Adnaan Mohamed
Johannesburg – Fresh off a personal best set at the Cape Town Marathon 10km a week ago, Lesotho’s Namakoe Nkhasi brushed aside the challenge of three Olympians to win the inaugural FNB Joburg 10K CITYRUN yesterday.
Around 11 000 participants celebrated Heritage Day by running through the streets of the Johannesburg city centre.
The 23-year-old, Nkhasi, crossed the finish line at Mary Fitzgerald Square in Newtown in a blistering 29:48 ahead of Kenya’s Edwin Koech (30:07). Sibusiso Nzima (30:10) claimed the final spot on the podium.
The race was billed as the showdown between Olympian arch rivals Stephen Mokoka, Elroy Gelant and Nzima. Mokoka participated in the 10 000 meters in Rio in August, whilst Gelant reached the finals of the 5000 and Nzima represented South Africa in the marathon in Rio.
However yesterday it was Nkhasi who had too much firepower on the day.
“When we started to climb just before the 5km mark I could see that the guys were not strong enough to go with me so I pushed from there. Only Edwin (Koech) was able to stay with me. I knew I was strong after my PB last week (28:28) so when we turned up Rissik and Joubert street I surged again and Edwin was not able to go with me,” said Nkhasi said.
As expected the front running Nzima – who finished second in Cape Town behind Namakoe – went straight to the front, pushing the pace. Within 2km the lead pack had been whittled down to 10 men including Nzima, still driving the bus, Mokoka, Gelant, Namakoe, Koech, Joel Mmone and Phillimon Mathiba.
The ladies race as expected was between the twins Lebo and Lebogang Phalula and Zimbabwe’s Rutendo Nyahora. In the end it was the strength of Lebogang Phalula that was the deciding factor.
The 32 year-old had completed her debut Marathon a week earlier, finishing 3rd in Cape Town in 2:38 and there were concerns that the race would still be in her legs. However it was clear that the hard work needed to train for a marathon played into her favour as she had a 6 second lead over her sister and Nyahora at 5km (17:36).
By 7.5km the gap was substantial. Lebogang went through the three-quarter mark in 27:11 and made full use of the final 2km of downhill racing to win in 35:33.
“When I saw Lebo and Rutendo driving hard in the beginning, I just sat,” said Lebogang.
“When we started to climb before the 5km mark I saw that they were struggling. I knew that I was stronger than them on the hills and it was then that I started to push.”
“I am really happy to win here today as both my sister and Rutendo beat me over 10km after they ran their marathon, so this was good,” she added
Both the men and women’s winners walked off with a winner’s cheque of R20 000 each.

Results: FNB Joburg 10K CITYRUN

Top 10 Men
1 Namakoe Nkhasi 00:29:48, 2 Edwin Koech 00:30:07, 3 Sibusiso Nzima 00:30:10, 4 Phillimon Mathiba 00:30:30, 5 Joel Mmone 00:30:32, 6 Elroy Gelant 00:30:52, 7 Stephen Mokoka 00:30:53, 8 Gladwin Mzazi 00:31:00, 9 Jonas Makhele 00:31:02, 10 Collen Mulaudzi 00:31:08
Top 10 Women
1 Lebogang Phalula 00:35:33, 2 Rutendo Nyahora 00:35:59, 3 Glenrose Xaba 00:36:07, 4 Lebo Phalula 00:36:31, 5 Ikesa Moletsane 00:36:36, 6 Andrea Steyn 00:36:41, 7 Maria Shai 00:37:14, 8 Yolande Maclean 00:38:12, 9 Fortunate Chidvizo 00:38:41, 10 Kataza Shipalana 00:38:53

SA Olympians in epic 10km battle

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JOHANNESBURG – South African Olympic athletes Stephen Mokoka, Elroy Gelant and Sibusiso Nzima will go head to head at the inaugural FNB Joburg 10km CITYRUN on Saturday.
Mokoka represented South Africa at the Olympic Games in Rio in August in the 10 000m where he ran a blistering 27:54.57.
Gelant participated in the 5000 meters at the Olympics where he reached the final. The 30 year-old, who hails from Pacaltsdorp near George, smashed Mokoka’s 5000 SA record earlier this year in May by nearly seven seconds to produce a time of 13.04.88.
Nzima, who ran the marathon distance in Rio, has recovered well and along with Gladwin Mzazi, are both in with a good chance taking home the first prize of R20 000 up for grabs for both the male and female winners.
Mokoka says the Olympic Games was a positive experience for him that has definitely boosted his confidence.
“The Olympics was fun. I really picked up a lot of invaluable experience and learnt a great deal. I am expecting a tough race here in Joburg against fellow Olympians like Elroy and Sibusiso,” says Mokoka.
Gelant says for him the Olympic Games was a dream come true that has given his career a massive boost.
“Participating in the 5000 meters at the Olympics was really a fantastic experience. I gained a lot of confidence from being able to make the final. The final was very tactical. However, I learnt a lot from that experience which will make me a better athlete when I compete at the World Champs next year in London and maybe the Commonwealth Games in 2018.
“To race against each other here in South Africa will bring the best out of all of us and boost our performance so that we can get to the level where the Kenyans are at the moment,” he adds.
Mokoka believes that corporate companies coming aboard sponsoring shorter races like the FNB Joburg 10km plays an important role in the careers of the top athletes because they will not run the risk of burning themselves out.
“Runners get injured because they run too many races because they want to make a living. If we have shorter races with big prize money, it will go a long way to alleviate that problem,” explains Mokoka.
The ladies race is expected to be a titanic duel between Rutendo Nyahora and the Phalula twins, Lebo and Lebogang. Nyahora and Lebo Phalula represented Zimbabwe and South Africa respectively at the Olympic Games in Rio.
The FNB Joburg 10K CITYRUN boasts an impressive prize purse of R190 000.00.

Inaugural FNB Joburg 10K CITYRUN

Nyahora vs the Phalula’s at FNB Joburg 10K CITYRUN

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Pic: Mark Sampson

Saturday, 24 September 2016 sees the renewing of the rivalry between twin sisters, Lebo and Lebogang Phalula and Rutendo Nyahora at the inaugural FNB Joburg 10K CITYRUN in the City of Gold.
The trio have met on various occasions this year, particularly over the 10km distance at various races around South Africa. Lebo Phalula and Nyahora also faced off in Rio at the Olympic marathon where Lebo Phalula came out on top, clocking 2:41.46 to Nyahora’s 2:47.32
Both Lebo Phalula and Rutendo Nyahora have secured some impressive results since their return from Rio. First Nyahora won the Spar ladies race in Pretoria on 3 September where she beat Lebo Phalula into second place. Lebo Phalula was unbeatable in the recent Randburg Harriers Street Mile and finished second in the 10km race at the Cape Town Marathon (33:25).
Lebogang Phalula, on the other hand, ran her debut marathon on Sunday in Cape Town.
All three are looking forward to Saturday and the renewal of a rivalry that has been going for more than 5 years.
“I have unfinished business in the shorter races,” says Lebo Phalula. “It was a great honour to represent South Africa at the Olympic Games in Rio. To be the first black woman to run for South Africa at an Olympic Marathon will forever stay with me. I want to run fast. The FNB Joburg 10K CITYRUN is where I expect to run a good time. After Cape Town I know that I am in good shape.”
“The Olympics are a month behind us and I am in good shape after my win in Pretoria on a tough course,” says Nyahora. “It will be good to race against my friends and rivals, the Phalula sisters. I know this will be a hard race. They always go out hard and push the pace from the gun, but I am confident that I can take them on and even beat them.”
Whilst both Lebo Phalula and Rutendo Nyahora have had time to recover from the women’s marathon in Rio and should line up with fresher legs, Lebogang Phalula is not worried. “I have taken it very easy since Sunday and know that I have the strength and endurance in my legs after my marathon training (Lebogang Phalula finished 3rd in her debut marathon in 2:38). So I know I can hold the pace for long. It will be a tough race on Saturday.”
With R20 000 on offer for the first lady across the line, there will be no favours asked nor granted on Saturday, 24 September and whilst the trio will be keeping an eye on each other, they will be remiss to overlook Cornelia Joubert who has shown some form of late and will be waiting to bounce on any mistake made up front.
The FNB Joburg 10K CITYRUN boasts an impressive prize purse of R190 000.00. To view the complete prize purse breakdown visit: http://www.joburg10k.com/wp-content/uploads/2015/10/FNB-JOBURG-10K-CITYRUN-PRIZE-MONEY-BREAKDOWN-2016-1.pdf

EVENT INFORMATION:

Date: Saturday, 24 September 2016 (Heritage Day)
Time: 08:00
Start Venue: FNB Bank City Johannesburg
Finish Venue: Mary Fitzgerald Square Newtown

The streets of Johannesburg will come alive with activity with lively performances from leading dance groups: Moving into Dance Mophatong, The Johannesburg Youth Ballet and The Field Band Foundation.

The action of the inaugural event will be closed off by South African folk swing band, Rubber Duc.

Charity Support: When entering online, runners can choose to support either or both of the FNB Joburg 10K CITYRUN Charities: the Johannesburg Heritage Foundation and the Johannesburg SPCA.

Each entrant will receive a magnificent PUMA ®Performance Event Tee.

Like our Facebook page: The Johannesburg Heritage Foundation / Johannesburg SPCA / Joburg-10K
Follow us on Twitter: @JoburgHeritage / @JhbSPCA / @joburg10K
Follow us on Instagram: @Joburg10K

For more information on the FNB Joburg 10K CITYRUN email entries@joburg10k.com or visit www.joburg10k.com

About the FNB Joburg 10K CITYRUN sponsorship:
FNB Business has decided to sponsor the FNB Joburg 10K CITYRUN because we believe in supporting a race that encourages people to run and know their city; a race that will re-invent how people perceive and experience the city centre. The FNB Bank City buildings are well-known and iconic buildings in the Johannesburg CBD and the precinct was recently revamped in 2015 with three lifestyle concepts of Work, Eat & Play in mind. For many years it has been viewed as traditional banking headquarters; however the recent revamp has positively changed the experience of the precinct. The additions of new restaurants, coffee shops, health & beauty stores and other stores of interest have been well received. Sponsoring the FNB Joburg 10K CITYRUN is aligned to our belief in the importance of rejuvenating and reviving the city centre so it remains relevant.

Comrades 2017 puts Runners First

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In line with its Runners First initiative, the Comrades Marathon Association (CMA) has prioritized its customer service to its runners and taken steps to improve the overall Comrades experience for the athlete.

Via the ground-breaking initiative, the CMA will foster greater involvement with the running clubs as it realizes that clubs are pivotal to the sport of road-running.

The running clubs will be granted access to the entry system in order to verify their runners’ details. This procedure will ensure data accuracy and integrity. This also has a direct positive impact for a smooth race registration process.
Among the fresh new elements for next year’s 92nd Comrades Marathon, the CMA has confirmed that participants will finish their up-run at the Scottsville Racecourse.
In other developments, the CMA will no longer offer Hot Spot prizes. 2017 will see the introduction of an Elite Team Prize with R32,000 awarded to both the Men’s and Women’s winning teams. The Gunga Din Team Trophy will revert to being awarded to the amateur and recreational clubs.

The 2017 Substitution Process will also see an overhaul. Having been added to the Comrades Marathon race rules in 2012, the Substitution Process will now be extended by an additional week and run from 14 March until 14 April 2017.
CMA Race Director Rowyn James says, “We have some exciting plans in place to ensure a successful and memorable 2017 Comrades Marathon for both our runners and supporters on race day, Sunday – 4 June 2017.”
The entry barometer currently stands at over 7000. The three-month long entry process will close on 30 November 2016 or as soon as the entry cap of 20,000 has been reached.

For details on how to enter, please visit the Comrades Marathon website: www.comrades.com

Programme for the week ending 25 September

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Monday 19 September: Rest – Optional gym Strengthening and Conditioning.

Tuesday 20 September: 8 km easy recovery run from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced.

Wednesday 21 September: Optional – 10 km easy

Thursday 22 September: 8 km tempo runs from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced

Friday 23 September: Rest – Optional gym Strengthening and Conditioning.

Saturday 24 September:
Optional: Rondebosch Common Parkrun takes place every Saturday at 8:00am – Other Parkruns nearby Constantia Greenbelt, Century City, Greenpoint, Bellville, Big Bay, Fish Hoek, Durbanville.

Sunday 25 September: Cape Town Festival of Running – Hewat Athetic Club Half Marathon 21.1km Classic Sea Point Promenade. Start at 07:00 Kanu Sukha 072-2101127 (cell)

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Olympian Elroy Gelant blasts away the field

Cape Townians find their fit at the Cell C Day of Races

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The mother city was buzzing with excitement on Sunday, 11 September 2016 when just over 4500 runners, walkers, lovers of the outdoors and fun seekers gathered at the Green Point Athletics Stadium to partake in the action of the Cell C Day Of Races powered by Reebok.

With the event theme being ‘find your fit’, entrants could choose between six exciting start waves: 1. The Sunflower Fund Run/Walk (untimed wave), 2. pretty fast, 3. pace makers (50 years+), 4. sole mates (pairs), 5. young, fast & free and 6. anything goes.

The 7th and final wave, the elite race, was the source of much excitement. Lebo Phalula took the lead in the Women’s Elite Race clocking an impressive finishing time of 17 minutes 14 seconds. “I had a nice race,” said a very happy Phalula. “I am really glad that Stillwater Sports has introduced a 5km race. The shorter distances are perfect for the younger generation. Today, instead of running for a position, I was running against time and am happy with my performance. I am currently working really hard with my coach. My goal is to break the SA 10km record.” Fortunate Chidzivo came in second, while Tanith Maxwell finished third.

Elroy Gelant obliterated the field in the Men’s Elite Race completing the 5km route in a lightning fast time of 14 minutes 03 seconds. “I really enjoyed the race,” said Gelant. “The turnout was amazing. The event is really good for Cape Town. My goal was to push for time, so that next year we will have a good target to beat. I also wanted to send a message to SA’s elite runners to definitely participate next year.” Siboniso Soldaka came in second, while Xolisa Bhatala finished third.

According to Nicol Muller, the winner of the Pretty Fast wave, the Cell C Day Of Races is a lovely event. “This is the ideal event for beginners. It’s relaxed, the vibe at the start is amazing and the event is fun.” Muller completed the 5km race in 22 minutes 12 seconds.

Bronwyn George, an entrant from the Durbanville Children’s Home, set a blistering pace in the men’s Young, Fast & Free wave claiming gold in a time of 16 minutes 06 seconds. “The race was awesome,” said a very excited George. “I didn’t enter to win, but once the race started I just decided to go. The event was awesome, really well organised. I love running because it is fun and you get to meet new people. I definitely want to come back next year.”

According to Michael Meyer, Managing Director of Stillwater Sports the Cell C Day Of Races powered by Reebok had the streets of Cape Town buzzing with excitement. “The beauty of a 5km run is that it is accessible to everybody. A concept that is long overdue in South Africa, the Cell C Day Of Races is the perfect introduction to the sport of road running. We are thankful to all the entrants and our sponsors for making this a memorable experience. We look forward to growing the event in 2017.”

Charity Support: The Cell C Day Of Races powered by Reebok supports the Unogwaja Charitable Trust. The charity’s vision can be broadly described under “education” but at its core is the willingness to support, enable and empower those people in our country who have not given up hope and who are already doing their best to make it better for themselves and the people around them, regardless of their circumstances.

Like our Facebook page: Day Of Races
Follow us on Twitter: @DayOfRaces
Instagram: @dayofraces
For more information on the Cell C Day of Races powered by Reebok contact 082 991 0045, email entries@stillwatersports.com or visit www.dayofraces.com

Central Athletics Programme for the week ending 11 September 2016

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Monday 5 September:
Rest – Optional gym Strengthening and Conditioning.

Tuesday 6 September: 6km (hilly run, hill repeats) 8 km from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced.
Optional – 04:30 morning run from Sniper Security in Kromboom Road Rondebosch

Wednesday 7 September: Optional – 8 km easy at 6:00 min/km –start time – 04:30 from Sniper Security in Kromboom Road Rondebosch

Thursday 8 September: 6 km (speed, track, fartlek, tempo) from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced
Optional – 04:30 morning run from Sniper Security in Kromboom Road Rondebosch

Friday 9 September: Rest – Optional gym Strengthening and Conditioning.

Saturday 10 September:
Option 1 Rondebosch Common Parkrun takes place every Saturday at 8:00am – Other Parkruns nearby Constantia Greenbelt (6.6km), Century City (8.4km), Greenpoint (9km), Bellville (15.7km), Big Bay (18.7km), Fish Hoek (19.5km), Durbanville (21.8km)
Option 2 –Off-Road Running – Crazy Store Table Mountain Challenge Trail Run (8km), (10km), (17km) – Total -35km Jan van Riebeeck Sports Field – Caeli Manuel: 072-9242371 (cell)

Sunday 11 September: Cell C Day of Races powered by Reebok – Cape Town CPT FAST FACTS Venue: Green Point Athletics Stadium – Online entries close 5 September 2016 Costs: R60,00 What Do I get? Race entry, Race number & timing chip, a Cell C Day of Races event tee and Cell C drawstring bag – Race Pack Collection Green Point Ahtletics Stadium – 10 September 2016, 10h30 – 17h00. Participants can also collect their race pack on the day of the event – Green Point Athletics Stadium Race Organiser – 083-2919283 (cell)

Off-Road Running – Satori Camel Run Noordhoek Sports Fields – Race starts at 07h30 on Sunday 11 September Race distance is 16.1kms (10 Miles). This is a “BRING-YOUR-OWN-WATER” race – there will be two refill points on the route. Race starts and ¬finishes at the Noordhoek Sportsfi¬elds, off Chapman’s Peak Drive. Prize giving takes place at 10h15 (cut off time). Craig Farham 082-4100261