Central Athletics License and Registration for 2018

Dear Members

Please be advised that 2018 Licenses are now available for purchase.

26239923_1696342460385825_8318566847403928110_n

Your current (2017) license is still valid up until 31st January 2018, thereafter your 2018 license needs to be visible at the next race you participate in.

Please see the following breakdown of fees for 2018:

Rates for 2018 Membership Fee WPA License Fee Total
Main Member R200 R140 R340
Junior member R20 R30 R50

Hohehort 2018 -3

Family discount  
2nd Member R180
3rd / 4th or more members R150 each

Hohenort 2018 2
The process for ordering your WPA license is as follows:

Step 1 : Make an EFT payment into Central Athletics bank account, Reference : Name Surname + Lic & Reg

Step 2 : Print the POP that was emailed to Central Athletics upon making the payment

Step 3 : Bring along your POP as proof of payment and a number will be assigned to you for 2018

Hohenort 2018 1

Club banking details:

Central Athletics, Nedbank, Cheque Account number 1071809725, branch code 198765. Reference = Name Surname + Reg/Lic.

Email proof of payment to centralathleticsclub@gmail.com

Please note that cash payments can also be arranged, but EFT is preferred.

If there is no POP, unfortunately, the license will not be issued until this is presented.

Hohehort 2018 -3

Collection of numbers:

Please collect numbers 30min prior training on either a Tuesday or Thursday. If the member is unable to collect at training, please arrange for collection with Nurjehan 082 3047764

Unfortunately, no licenses will be issued to members on any race day.

We thank you in advance and wish you all successful 2018.

Kind regards

From the Central Team

http://centralathletics.co.za/

Central Athletics OMTOM Training

ca6 January 2018

Dear members,                              

The distances in this marathon training program are the minimum requirement to complete the Two Oceans Half Marathon and Two Oceans Ultra Marathon.

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 Two Oceans Half and Ultra.

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

Remember the reason why we run is for enjoyment!

Good luck!

Adnaan Mohamed Signature_

Adnaan Mohamed

6 January 2018

President

Central logo1

OMTOM Training Programme for Half (21km) and Ultra (56km) 2018

 

omtom 2018

Week 1
Day 1: Rest
Day 2: 10km  2 km warm-up 5X800m x 2km cool down undulating loops in Newlands Forest (easy)
Day 3: 10 km @ 6:30 min/km
Day 4: 8 km fartlek (easy)
Day 5: Rest
Day 6: 9 5km Park Run (optional)
Day 7:  Sunday 14 January Bay to Bay 30km and 15km easy LSD pace.

Oceans 5

Week 2
Day 1: Rest
Day 2: 10km – 2 km warm-up 5X800m x 2km cool down undulating loops in Newlands Forest (easy)
Day 3: 12 km @ 6:25 min/km
Day 4: 9 km tempo (easy)
Day 5: Rest
Day 6: Saturday  20 January –  Stragglers AC Beachcomber 15km
Day 7 Sunday 21 January OMTOM training Run 2 – Rondebosch Sports Complex – (Itheko AC Clubhouse) 15km and 25km

Two Oceans 11

Week 3
Day 1: Rest
Day 2: 8 km (hill repeats) Rose Garden –
Day 3: 12 km long slow distance – 90 mins easy
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 27 January – Fish Hoek AC- Red Hill Marathon 42.2km and 36km.
Day 7:  Sunday 28 January – Rest – Easy Recovery Run +- through Constantia Green Belt 12km easy.

Two Oceans

Week 4
Day 1:  – 10km Edgemead Women’s Day Challenge 10km Central Park Stephan Roux 082-4330230 (cell)
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: Saturday 3 February – Spartan Harriers 21km and 10km

Day 7: Sunday 4 February – OMTOM Training Run 3 – Hout Bay to Noordhoek 24km and 12km

Picture4

Week 5
Day 1: Rest
Day 2: 8 km (hilly run or hill repeats) Rose Garden
Day 3:  Wednesday 7 February – Sanlam 10 km and 5km Fun Run
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 10 February – Top Form 10km
Day 7: Sunday 11 February – OMTOM Training Run 4 –  Muizenberg – Boyes Drive 14km and 24km

26230128_1694022410617830_2878899277586718878_n

Week 6
Day 1: Rest
Day 2: 8 km in app 48min
Day 3: 6 km easy (speed, track, fartlek, tempo)
Day 4: 5km time trail

Day 5: Rest

Day 6: Rest

Day 7: Sunday 18 February – Peninsula Marathon (42.2km) and Half Marathon (21.1km)

26229805_1694022353951169_7250386912856784912_n

Week 7
Day 1: Rest
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 24  February – Old Mutual 10km  Cango Marathon 42.2km and 21km
Day 7: Sunday 25 February – Milkwood 10km and 21km

26219742_1694022363951168_245266623127181368_n

Week 8
Day 1: Rest
Day 2: 8 km easy
Day 3: 10km easy
Day 4: 8 km easy
Day 5: Rest
Day 6: Saturday 3 March – Century City 10km
Day 7: Sunday 4 August – Tygerberg 30km

26230795_1694022227284515_8790728866775484641_n

Week 9
Day 1: Rest
Day 2: 8 km easy
Day 3: Lighthouse 10km
Day 4: 8 km easy
Day 5: Rest
Day 6: Saturday 10 March K Way VOB – Constantia 15km
Day 7: Sunday 11 March – Argus Cycle Tour; OMTOM Training Run 5- Zevenwacht Mall Kuils River  15km and 30km

26169101_1693872193966185_7876862358612810077_n

 

Week 10
Day 1: Rest
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 6 km easy
Day 5: Rest
Day 6: Saturday 17 March – Laguna Mall 10km and 5km
Day 7: Sunday 18 March –   Kloof Nek Classic 21.1km

26239562_1693872233966181_1846739079300974207_n

Week 11
Day 1: Rest
Day 2: 6 km easy
Day 3:  Wednesday Tyger Run 21km and 10km

Day 4: 4 km easy
Day 5: Rest
Day 6: Saturday 24 March – Rest – Ravensmead 15km, 10km

Day 7:  Spar Ladies 10km – (Central Athletics Marshall Run 10km)

26230795_1694022227284515_8790728866775484641_n

Week 12

Friday 30 March – Two Oceans Trail and Fun Run.

Saturday 31 March Race Day – Two Oceans Half Marathon (21.1km) and Ultra Marathon (56km).

Picture1

Two Oceans

 

 

Central Athletic Programme for the week ending Sunday 28 January 2018

Programme for the week ending 28 January 2018

26992663_1707600599260011_4440226227619840903_n

Monday 22 January: Rest – Optional gym, strengthening, and conditioning.
Tuesday 23 January: Option 1: Training at Newlands Cricket Stadium – Starting at 06:30, Hilly Run. (Runners of all abilities will be catered for.)
(Pace Group: to 8 mins per km – Nizaam Isaacs, Saiedien Milward and Zulfah Sulaiman
Pace Group: 06:00 min to 06:30 mins per km – Anwar Luckan and Faldie Raciet
Pace Group: 05:00 to 05:30 minutes per km – Weshaam Keraan, Shameel Davids, Shafiq Sydow
Pace Group: 04:30 to 05:00 minutes per km – Yousseff Kanouni, Seraj Toefy
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609; Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Option 3: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.
Wednesday 24 January: Optional gym, strengthening, and conditioning
Optional: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.

19554739_1707585705928167_6205983557175575741_n
Thursday 25 January: Option 1: Training at Newlands Forestry Station – Starting at 06:30, 8km tempo run.
Pace Group: to 8 mins per km – Nizaam Isaacs, Saiedien Milward and Zulfah Sulaiman
Pace Group: 06:00 min to 06:30 minutes per km – Anwar Luckan and Faldie Raciet
Pace Group: 05:00 to 05:30 minutes per km – Weshaam Keraan, Shameel Davids, Shafiq Sydow
Pace Group: 04:00 to 04:30 minutes per km – Youssef Kanouni, Seraj Toefy
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15 – Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609; Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Option 3: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15 – Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609, Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Friday 26 January: Rest – Optional gym, strengthening, and conditioning.
Saturday 27 January: Option 1: 5km Park Run – click here for more info http://www.parkrun.co.za/events/ (optional for beginners)

Red Hill Marathon 42.2km and 36km starting at 05:30 – Silverglades Sports Complex, Fish Hoek.

Marietta Stevens; 073 470 4444; race@fishhoekac.comRed Hill 2018

 

Sunday 28 January:  Club LSD – Constantia Virgin Active Parking Area – Green Belt  Trail Run +- 2 hours easy run