Dear Nedbank Running Club members.

News Flash - New Nedbank Running Club Kit

Like you all know by now is that Nedbank Marketing ordered for each current Nedbank Running Club member the new Nedbank/Nike Running vest with the new Nedbank logo`s on from Nike International and this will be available early 2019  free of charge  to every signed up member in possession of the current Nedbank Running vest.

NB-The good news is that we received some stock already of the rest of the new kit similar to those that our elite team is wearing and this can be ordered now from us.

Please note a limited amount of items and sizes are in stock now and those ordering first will have first choice.

MEN - Small to extra large
WOMEN - Extra small to extra large

Items in stock at the moment - Track suit tops, Warm up Tops, Golf Shirts, T-Shirts, Running shorts men and women, Half tights ,full tights for men and women, Track suit pants, Sprint Cover (Crop Top). - See full price list and designs attached.

Click here for the price list and Kit designs

We will receive more stock in January 2019.

NB – no new vest available yet

ELITE NRC LADIES RULE SPAR WOMEN’S CHALLENGE

The highly competitive Pretoria leg of the SPAR Women’s 10km Challenge without a doubt belonged to the ladies from the Nedbank Running Club (NRC). With 5 of the top ten positions going to NRC ladies and the Veterans and Grandmasters titles also being clinched by NRC women, it sure was a day of celebration for the NRC and their elite women.

On top of this one of the most spectacular performances of the day belonged to three times Grand Prix winner and NRC’s Irvette van Zyl, who finished 4th overall, and that barely 8 weeks after giving birth to her second son. In fact, she only started training properly about three weeks ago as she had a caesarean and needed to recover.

Though a bit blustery, it was a great day for running with almost 27 000 women lining up to take on either the 10km or 5km route, which started at Supersport Park. The race amongst the elite women was especially highly anticipated as the Grand Prix Series and whom the eventual winner will be, is still wide open.

Glenrose Xaba (Boxer), the overall winner, ran a superb race to clinch her first SPAR Women’s 10km Challenge title when she finished in a fast time of 33:56 minutes. Rutendo Nyahora (Nedbank RC) was second, in 34:24 and defending Grand Prix titleholder, Kesa Molotsane (KPMG) was third, in 34:47.

Leading bunch

A group of six runners, including Xaba, Nyahora, Molotsane, van Zyl, Susy Chemaimak (NRC) and Rudo Mhonderwa (NRC), ran in a bunch for the first six kilometres before Xaba and Molotsane broke away and ran side by side for the next two kilometres.

Xaba took the lead at eight kilometres, putting some distance between her and the rest of the pack. Van Zyl was in third position for much of the race, but gradually fell back, while Nyahora steamed past Molotsane.

Xaba finished second in the first three races, in Cape Town, Port Elizabeth and Durban, and was thrilled to achieve her first SPAR Challenge win. “I came into the race with a lot of confidence after winning the Totalsports 10km last month. I decided I was going to run my own race and run it fast. I wasn’t too worried about Kesa (Molotsane) because I knew I was faster on the hills than she is, and this is quite a hilly course.”

Nyahora said she had a good race and was pleased to be running well again after a hamstring injury. “Deep down, I really wanted to win. I have won this race twice. It’s a tough course, but I like it because I am a tough athlete.” She said she was also very happy that her teammate, Van Zyl, was back in action. “Irvette is a great competitor and it was wonderful to have her back in the leading pack.”

Van Zyl said she was a bit disappointed with her race position. “I am a bit disappointed that I didn’t finish in the top three, because it’s always tough to finish fourth,” said Van Zyl. “But I am very happy to be running competitively again. I was very fit before the baby arrived – I was planning to run a 10km race the day he was born, but then my waters broke. I had a caesarean, so I only started running again three weeks ago, but I am very hungry to win. It felt good to be back today – especially 10kgs lighter.”

Age category titles
Great running came from the Green Dream Team’s age category competitors. Former Comrades champion Charné Bosman took the Veterans title in a time of 37:47 while her teammates Bulelwa Simae (39:58) and Jacinta Murugu (40:03) finished second and third respectively.

Ansa Strydom took 3rd Master in a time of 51:21 while Grandmaster title went to Margie Saunders in a fantastic time of 44:56 with team mate Francis van Blerk clinching third in a time of 53:33.

The Green Dream Team ladies sure did their club proud!

Results
Open
2. Rutendo Nyahora (NRC) 34:24
4. Irvette van Zyl (NRC) 34:56
5. Susy Chemaimak (NRC) 35:34
6. Rudo Mhonderwa (NRC) 36:17
10. Portia Ngwenya (NRC) 36.46

Veterans
1. Charné Bosman (NRC) 37:47
2. Bulelwa Simae (NRC) 39.58
3. Jacinta Murugu (NRC) 40.03

Masters
3. Ansa Strydom (NRC) 51:21

Grandmasters
1. Margie Saunders (NRC) 44.56
3. Francis van Blerk (NRC) 53:33

Current Spar Grand Prix Standings

AT THE AGE OF 76 THIS GREAT GRANDMASTER REFUSES TO SLOW DOWN

He still runs a 45-minute 10km and recently placed second in his age category at the Nelson Mandela Bay SA Half Marathon Champs, finishing in a time of 1:42. Meet Tamsanqa Jusayi, a 76-year-old Great Grandmaster who defies his age every morning when he laces up his running shoes.

So for most of us average runners a sub 50-minute 10km or a sub 2-hour half marathon is always nice goals to work towards. Most of us also know as we age we naturally slow down, and that these goal times become out of our reach. But one runner from the Nedbank Running Club (NRC) who refuses to let age slow him down is Tamsanqa Jusayi, who lives in Port Elizabeth and regularly finishes on the podium in his age category at weekend races. His times are often faster than many men in the Open Category. His success is simple, says Jusayi. It comes down to a passion for running and consistent training.

Jusayi, who lives alone after his wife passed away last year, religiously wakes up at 5am every morning and runs the same route alone, some days 2-3 hours at a time. “I don’t mind running alone, people from the neighbourhood are use to seeing me run and support me when they see me on the road,” says Jusayi. He sill works part time, helping to erect fences.

On Saturdays he wakes at 4:30am when someone fetches him to take him to a weekend race in PE. And that is what he loves most, as he gets to socialise with other runners and he also gets to run some cross-country races, which he has a huge passion for. He has run a couple of sub 4-hour marathons but prefer half marathons.

Jusayi who started running at the age of 18 has seen a lot of changes on the running scene throughout the years. He has run for several clubs but has been a proud member of the NRC for some time now.

He tries to live healthily and focuses on what he eats. “One thing that is important to me is to not just eat anything and everything. I choose what I eat and I include a lot of vegetables,” says Jusayi.

CARBO-LOADING- WHAT IS NEW?

BY: Danielle Roberts

Carbo-loading is a popular practice for athletes in days leading up to an event. The idea of starting with a full tank is thought to be a good idea. However, carbo-loading has evolved, and the old practice of having high glycogen is now extreme and can have negative side effects.

WHAT DOES RESEARCH SHOW?

In the 1960’s discoveries showed that:

• Glycogen concentration depended on diet
• A high carb diet increased glycogen stores
• Glycogen concentration decreases during exercise
• Increasing glycogen concentration resulted in less fatigue.

Early observations showed that if you deplete glycogen, then reduce carbohydrates for 3 days, followed by a high carbohydrate diet for 3 days, then the muscle glycogen bounced back much more than just eating carbohydrates every day. This was known as “super compensation”.  This resulted in the classical carbo-loading approach used by marathoners in the 1970’s. Side effects of a very high carb diet caused gastro-intestinal tract discomfort and training hard 7 days before an event to deplete carb intake can also take its toll on the body.

In the 1980’s a more moderate approach was proposed. Exercise was gradually decreased as carbohydrates slowly increased. Glycogen concentrations were then shown to be just as high as the traditional approach.

In the 1990’s studies showed that well-trained athletes could achieve similar glycogen concentrations in only 1-2 days of carbo-loading and reduced training on those days.  Studies also showed that the role of glycogen breakdown during exercise was directly proportional to the amount of glycogen present in the muscle. I.e. 1-2 hours into an event, glycogen concentration was similar, regardless of high or very high carbohydrate concentrations.

In 2017, Louise Burke did research showing:

• LCHF (Low Carbohydrate High Fat) diets impairs exercise economy and negates performance benefits from intensified training in elite race walkers
• Adaptation to LCHF increases whole body fat oxidation during exercise
• Increased rates of fat oxidation results in reduced economy e.g. need more oxygen for a given speed
• Adaptation to LCHF diet impairs performance in elite endurance athletes compared to diets providing high or periodised carbohydrate availability.

PRACTICAL GUIDELINES

• Start with sufficient glycogen – it does not need to be high. In trained individuals this can be achieved by eating carbohydrate rich foods for 2 days before a race while decreasing training
• It is important to note that you do not only have to eat more carbohydrates, but rather eat more carbohydrates whilst decreasing fat. The point here is to carbo load and not to overeat, which can result in unwanted weight gain.
• Solid or liquid carbs have the same effect
• Carbohydrate amounts of 5g per kg per day can be sufficient

CONCLUSION

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ELITE NRC MEN OUTSHINE REST AT JOBURG’S SEASON OPENER 10KM

The men from the Nedbank Running Club (NRC) showed their competitors what’s ahead for the rest of the running season when five of them placed in the top ten at Joburg’s competitive Stor-age Pirates 10km, seen by many as a season opener.

NRC’s speedster David Manja led the men home in a very fast time of 30:05. He was followed by teammate Namakoe Nkhasi in second place (30:20).

The elite ladies from the NRC ruled at the past weekend’s SPAR Women’s Challenge in Pretoria with 5 of the top ten positions going to NRC ladies. Rutendo Nyahora (NRC) clinched second position in 34:24 with three times Grand Prix winner Van Zyl fourth in 34:56. Van Zyl produced a spectacular performance barely eight weeks after giving birth to her second son. On top of this the Veterans and Grandmasters titles also went to NRC women. Former Comrades champion Charné Bosman took the Veterans title in a time of 37:47 while Margie Saunders claimed the Grandmaster title in 44:56.

Another lady who did her club proud is the evergreen Olga Howard. Two days after turning 60, Howard won her new age category at the Mckenna & Scott Pinelands 10km, crossing the line in a time of 43:13. At the same race the Veteran duo of Mthandazo Qhina (31:03) and Vakalisa Kopolo (32:18) finished 1st and 2nd respectively in their age category. Their female teammates Coriaan de Villiers clinched first Veteran lady with Chantel Simpson in second spot. Master lady Obertina Kanyongo finished first amongst the master women.

Spectaculor performances all round from the NRC team.

NRC TAKES WOMEN’S TITLE AT NELSON MANDELA BAY SA HALF MARATHON CHAMPS

The performances of athletes from the Nedbank Running Club (NRC) at the recent highly contested Nelson Mandela Bay South African Half Marathon Championships in Port Elizabeth were nothing short of spectacular. The SA women’s title went to NRC’s Mamorollo Tjoko, who set a new course record, while another 7 of her team mates made it into the Top Ten across the women’s and men’s field.

Course
Though Port Elizabeth is notorious for its windy conditions, the coastal city put its best foot forward this past weekend, especially on a new certified course that set the stage for a plethora of personal bests. The course with an out-and-back section on the beach front, followed by a loop and then the same out-and-back section, was suited to fast times from South Africa’s best half marathon runners.

Men’s Race
The men’s race was nothing short of nail biting with only 2 seconds separating the first and second runner. The winner, Stephen Mokoka had to overcome tough competition from NRC athletes to defend his title. Athletics Gauteng North’s Mokoka, who also won the race last year, sprinted to the finish line, coming in at 1:01:44, ahead of Bernard Bil, of Nedbank International, Kenya, who was just two seconds behind (1:01:46) and another Kenyan athlete, Linus Ruto, who finished a further two seconds off the pace in 1:01:48.

Women’s race
In the women's race NRC’s foreigners completely dominated their rivals. The win went to NRC Lesotho's Tjoka, who set a hugely unexpected PB and national record of 1:10:46 -- almost 31/2 minutes faster than her previous best and national record, set eleven years ago.
Tjoka, was more than a minute ahead of her nearest opponent. With the victory, Tjoka also became the new Southern Region champion. Teammate Susy Chemaimak, of NRC Kenya followed in third position in a personal best time of 1:12:32.

Other athletes from the NRC who did their provinces proud include former Comrades Winner Charné Bosman who finished first Veteran and in her fastest half marathon time in the last two years (1:20:23). NRC’s Bulelwa Simae (WPA) finished second Veterand (1:22:13) while the evergreen Grandmaster Annatjie Botes (ASWD) finished first in a time of 1:32. Great performances followed by the NRC men with Lloyd Bosman (ASWD) finishing 18th overall and Joel Mmone (ACNW) 9th overall in a new PB of 1:02:29.