Proposed changes Central Athetics Constitution for 2017

Dear members,

Please find below a copy of our clubs constitution with proposed changes. Our original constitution was inherited from Cental Athletics Track and Field. The club has grown rapidly on the road running side. We therefore felt the need to adapt our constitution accordingly. We have consulted Advocate Abduroaf to assist us in this regard.

Members are requested to peruse the constitution and give their input in writing by 5 January 2017. The new constitution will be ratified at a Special General Meeting (SGM) on Saturday 7 January. Our Annual General Meeting (AGM) will take place on Sunday 22 January 2017.

The timelines and action plan are listed below.

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Click on the link below for proposed the revised constitution:
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Programme for the week

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Monday 19 December 2016:
Rest – Optional gym, strengthening and conditioning

Tuesday 20 December: Newlands Cricket Stadium at 18:30 – 8 km (Hill repeats at Oak Road)

Wednesday 21 December: Optional 12 km easy run

Thursday 22 December: Newlands Cricket Stadium at 18:30 – 6 km (speed, track, fartlek, tempo)

Friday 23 December: Rest – Optional gym, strengthening and conditioning

Saturday 24 December:
Club LSD – Optional +_ 2 hours – Trail Run from Newlands Forestry Station Parking Area
Sunday 25 December: Christmas Day

Monday 26 December Boxing Day; Siuther Striders AC – Tokai Manor House Run 16km starts 6.30am, 8km Fun Run starts 6.40am
Venue: Cape Academy, Firgrove Way

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Programme for the week ending Sunday 18 December

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Tuesday 13 December: (High Intensity Interval Training) with our club captain, Yusri Williams, will be starting at Western Province Cricket Club (not Newlands Cricket Stadium) – Keurboom Road Parking Area starting 18:15.

Wednesday 14 December : Growthpoint Properties Sundowner 10 km starting at 18:15 – V&A Waterfront
Contact William Swartbooi Cell – 084-2477170

Thursday 15 December: Starting at Newlands Cricket Stadium at 18:30 9 km – tempo, fartlek, track.

Friday 16 December 16: RCS Gugulethu Reconcilitation Day 10km Race starting at 07:00
(Please bring along sweets to hand out to children along the route)

Saturday 17 December : Rest
Optional – Velocity Athletic Club 21.1km and 10km Race starting at 06:15 – Sliverstoomstrand – Atlantis

Sunday 18 December: Club LSD starting at 06:00 – from Point Virgin Active +- 2 hrs easy

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Programme for the week ending 11 December 2016

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Please note that training on Thursday 8 December will take place Vygieskraal Athletics Stadium in Athlone due to the cricket match at Newlands Cricket Stadium on Thursday.

Monday 5 December 2016: Rest – Optional gym, strengthening and conditioning.

Tuesday 6 December: 8 km easy hilly run – Newlands Cricket Stadium– Beginners -Waheed Abrahams, Intermediate Group – Adnaan Mohamed, Nizaam Isaacs, Advanced Group – Gesant Ryklief and Shafiq Sydow.

Wednesday 7 December: Correctional Services 10 km Night Race, Starting at 18:15, Pollsmoor Correctional Services Sports Grounds, Correctional Service AC contact Ashwin Silver, cell: 082 774 1061, email: ashwin.silver@dcs.gov.za

Thursday 8 December 8 km speed work – Vygieskraal Athletics Stadium in Athlone– Track work – 3km warm up, 10 X 200m, 3km cool down -Beginners -Waheed Abrahams, Intermediate Group – Adnaan Mohamed, Yusri Williams, Nizaam Isaacs Advanced Group – Gesant Ryklief and Shafiq Sydow.

Friday 9 December: Rest – Optional gym, strengthening and conditioning.

Saturday 10 December: Avbob 15 km – Starting at 06:00 (Watermelon Race – Pick ‘n Pay Shopping Centre, Table View Contact Leon Thelander- Cell- 083-9996450 (After 17h00).

Sunday 11 December: Official Club LSD starting at 06:00 – From Muizenberg Surfers Corner +- 2hours Easy – Part of Peninsula Marathon route.

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Peninsula Marathon training programme 2017

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The distances in this marathon training program are the minimum requirement to complete a marathon in less than 5 hours.

Remember this is merely a guide. If you are capable of doing slightly more each day please do, but don’t increase your weekly mileage by more than 10 percent of the training.

Easy – means that you are able to talk normally while running. You should not have any long gaps between words. Long slow distance (LSD) means exactly what it says, very slow. A casual jog would best describe this run.

Your week starts with Day 1 on a Monday ends off with Day 7 on a Sunday. This program is just a simple guide to prepare you for your first marathon. We know all of us are blessed with different running abilities.

You therefore have to adapt it according to your schedule. I have also adapted it to the races on the WPA road running calendar. You can use the races as part of your preparation or arrange runs in groups or you can do it on your own.

The idea is to train your body to run more efficiently.

So, at least twice (Tuesdays (hilly run, or hill repeats) and Thursdays (track, fartlek or tempo runs) a week you need to put in two quality sessions (preferably hills and speed work) where you get out of your comfort zone. i.e. Run faster than your comfortable pace.

This will improve your strength and speed whereas the LSD will build your stamina and endurance.
You know your own ability and fitness level. So, the key is always to listen to your body! Always run the way you feel.

Take it easy in the beginning; warm up properly stretch and try not to do too much too soon otherwise you will get injured.

If you follow this programme you should be able to comfortably achieve your goal.
Remember the reason why we run is for enjoyment!

Good luck!
Adnaan Mohamed

11 Week Peninsula Marathon Programme:

Week 1 – Starting Monday 5 December 2016
Day 1: Rest – Optional gym, strengthening and conditioning.
Day 2: 8 km easy
Day 3: Correctional Services 10 km Night Race, Pollsmoor Correctional Services Sports Grounds, Starting at 18:15 Correctional Service AC contact Ashwin Silver, cell: 082 774 1061, email: ashwin.silver@dcs.gov.za
Day 4: 8 km easy
Day 5: Rest – Optional gym, strengthening and conditioning.
Day 6: Avbob 15 km – Starting at 06:00 (Watermelon Race) Pick ‘n Pay Shopping Centre, Table View Contact Leon Thelander- Cell- 083-9996450 (After 17h00)
Day 7: Official Club LSD starting at 06:00 – From Muizenberg Surfers Corner +- 2hours Easy – Part of Peninsula Marathon route.

Week 2 – Starting Monday 12 December 2016

Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km Easy Hilly Run
Day 3: Growthpoint Properties Sundowner 10 km starting at 18:15 – V&A Waterfront Contact William Swartbooi Cell – 084-2477170
Day 4: 9 km – tempo, fartlek, track
Day 5: December 16 – RCS Gugulethu Reconciliation Day 10km Race starting at 07:00
Day 6: Rest – Optional – Velocity Athletic Club 21.1km and 10km Race starting at 06:15 – Sliverstoomstrand – Atlantis
Day 7: Club LSD starting at 06:00 – from Point Virgin Active +- 2 hrs easy

Week 3 – Starting Monday 19 December 2016
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km (hill repeats)
Day 3: 12 km long slow distance
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Christmas Eve Run – Optional +_ 90 min easy on Sea Point Promenade
Day 7: Christmas

Week 4 – Starting Boxing Day 26 December 2016
Day 1: Tokai Manor House 16 km – Off Road – Cape Academy starting at 06: 30 – Graham Ford Cell – 082-4459824
Day 2: 8 km (hilly run or hill repeats)
Day 3: 12 km easy10 km at 6:20 min/km
Day 4: 6 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: New Year’s Eve – Runners’ Memorial 8 km starting at 18:00 – Green Point Lighthouse Stephan Roux, (cell) 082-4330230
Day 7: New Year’s Day

Week 5 – Starting on Monday 2 January 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km (hilly run or hill repeats)
Day 3: 10 km very easy
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Rest
Day 7: Nutribullet Bay to Bay 15km and 30km – starting at 06:00 at Maidens Cove Camp’s Bay – Top Events, 021-5117130 (work)

Week 6 – Starting on Monday 9 January 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8km in app. 48min.
Day 3: 10 km easy
Day 4: 5 km easy (speed, track, fartlek, tempo)
Day 5: Rest – Optional gym, strengthening and conditioning
Day 6: Fry’s Hohenort Dave Spence 15 km –- Alphen Centre Constantia – Pinelands Athletic Club – Jerome Merton, Cell – 083-2809798
Day 7: Rest

Week 7 – Starting on Monday 16 January 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km (hilly run, hill repeats)
Day 3: 12 km at 6:00 min/km.
Day 4: 5 km easy (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 21 January – Fish Hoek Athletic Club – STBB Red Hill Marathon 42km & 36 km – Silverglades Sports Complex – Race Organiser, Cell – 076-1158285
Day 7: Sunday – Rest

Week 8 – Starting Monday 23 January 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km easy Recovery Run
Day 3: Joint Ease Dan Luyt 15 km Nite race starting at 18:30 -Durbanville TBC Carlo Zylstra – Cell – 083-4533433
Day 4: 8 km easy
Day 5: Rest – Optional gym, strengthening and conditioning
Day 6: Rest – Optional 5km Park Run
Day 7: Kloof Nek Classic 21km – Fit 2000, Camps Bay High School, starting at 05:30 – Fit 2000 WP – Contact: Justin Kruger, cell: 083 263 2376, email: kruglus@gmail.com

Week 9 – Starting Monday 30 January 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 8 km easy
Day 3: KFC Brackenfell 10 km and 5km fun Run, Brackenfell High School Start at 18:30. Contact: David McCarthy 0799130618 email: dcmacarthy8@gmail.com
Day 4: 8 km easy
Day 5: Rest – Optional gym, strengthening and conditioning
Day 6: Lion of Africa 21.1km, 10km and 5km Fun Run – Academy for Maths, Science & Technology – Start at 06:00, Spartan Harriers AC, Michael Adams Cell: 083 296 5953 email: michael.adams@capetown.gov.za
Day 7: Rest

Week 10 – Starting Monday 6 February 2017
Day 1: Rest – Optional gym, strengthening and conditioning
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 6 km easy
Day 5: Rest
Day 6: Top Form 10km Road Race and 5km Fun Run, Turfhall Park Sports Stadium Starting at 06:30, Contact: Alistair Kannemeyer: 083 403 3145 email: alistair.kannemeyer@capetown.gov.za
Optional: Mandela 27km for Freedom – Drakenstein Municipality, Formerly Victor Verster Prison, Paarl. Starting at 06:00, 10km starting at 07:00, Sat 11 February 2017 (Please don’t do the 27km race if you are planning to do Peninsula Marathon)
Day 7: Rest

Week 11 – Starting Monday 13 February 2017
Day 1: Rest
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 4 km easy
Day 5: Rest
Day 6: Rest
Day 7: RACE DAY – 19 February 2017 – Cape Peninsula Marathon – Green Point to Simon’s Town – Starting at 05:15 – 42.2km
Half Marathon 21.1 km – Bergvliet to Simon’s Town -Starting at 07:00
Celtic Harriers AC, H Kearns 082 475 6974 email: kearns@vodamail.co.za

Peninsula Marathon Route

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