DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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http://dhsoldIes.webs.com/ JULY 2016

ISSUE 27

AUGUST BIRTHDAYS!!! RUNNING CALENDAR 2016

GETTING TO KNOW OUR MEMBERS—SEAN DE GROOT

AKA THE GROUSE

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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CONTENT

2. Editors Note

3-4. Feature Runner—S de Groot

5. Oldies at Rhodes

6. DHS School 150th Programme

8. A little of everything

9. Why some Run suck!

10. Running Calendar

11. Birthdays & Every Issue

Front cover photo from: Sean de Groot

EDITORS NOTE

Hello Oldies,

So we past the middle of the year and the

chill in the air will hopefully come to an end

soon…

July sees another time Trial at Westville this

month, and DHS Oldies is looking awesome

as ever in the League. I do however believe

that we need to get our Senior men to Time Trials, come on

boys!! If you below 40, get your racing shoes on and come to

time trials!!

Keep in mind that Time Trials is a fun way of training and get-

ting to know the members of the club. The idea of time trials is

to train yourself to be a better runner and not necessary al-

ways run the fastest, flattest route and get your personal

best. Its hanging in over a tough route, pushing yourself be-

yond what you think you are capable of and seeing how far

you can last; this is what builds mental toughness and physical

running fitness.

It presents a perfect opportunity to test and improve your run-

ning times.

Hope you all have an awesome month further, and look out

for our August edition… August is women’s month and we will

be celebrating our women!!

Happy Reading!!

Tonya “The Passionate Runner-Who does not Run”

OLDIES AT Rhodes!!!

Getting to

know a little

more about

The Grouse!

Why some

runs suck!

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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Sean de Groot – “The

Famous Grouse”. Long

standing club mem-

ber, barfly, outrageous

flirt and club racon-

teur. To me sport is all

about the camarade-

rie and relationships it

creates so although

over the years I have

set myself goals and

compete furiously

(mostly against my

own mind), it is the so-

cial side of it that is most important to me. In a

choice between 10km, and a few beers and talking

rubbish, I’d prefer both but if I had to choose one

the beers would win. Staunchly patriotic and proud

Durban High School Old Boy and DHS Oldies mem-

ber. I have been around the DHS Old Boys club as a

whole since childhood and also played cricket, rug-

by and hockey for the main club. Served as main

club president from 2011 to 2012 before dissolution

of that entity. Long time member of the running sec-

tion and served on committee from 2003-2011 (as

chairman from 2005 – 2011). Outside of club activi-

ties (which since a couple of hip operations are now

restricted to very short runs, headlining the walkers

at time trial league and social duties) have a wife

and two kids to keep me busy, am a “foodie”, love

all sports and still play a bit of golf and action crick-

et.

When did you join DHS Old Boys Athletic

Club? Joined the running section in 2000

when I decided to make a comeback to

road running after a break of eight years

after my first two Comrades. The running

section wasn’t around for those first two. I

have always been a passionate DHS Old

Boys member and when a running section

opened there was simply no other choice.

I am now very proud of the fact that Old-

ies (besides being the last standing sport-

ing section of what was DHS Old Boys

Club) has grown to be a great running

club that serves a much wider North Dur-

ban community.

FEATURED RUNNER—JULY 2016

SEAN DE GROOT AKA THE GROUSE

What do you think is the biggest misconception

about the sport or runners in general?

That we are anti-social creatures and that it is a

totally individual sport. Nothing could be further

from the truth at all levels! The road running com-

munity is just that (a community) and everyone is

keen to impart knowledge to each other and

help each other out. Training runs happen in

packs, races have large buses and runners feed

off each other and draw strength from each oth-

er. Then just walk into the bar at any club after

their weekly run or time trial and try tell me those

people are anti-social!

What in the world motivates you to run long dis-

tances?

Sense of routine the training gives you in this hec-

tic world, challenge, sense of achievement when

you accomplish things you never thought you

could.

What is your preparation/routine for a marathon?

Two days before a little 3km “loosener” and a big

steak that night. Then pretty normal diet with slight

increase in carbs the day before.

Number of marathons you have run:

Total: Lost count! Think it sits at 29

Comrades: 11

2 Oceans: 4

When was your first

marathon?

1990

How many hours

do you train/run a

week? Now only

about 1 :) But

back in the day

about 10-15

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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Most memorable race?

There are so many good memories… The ones that

stand out are probably sharing my closest running

mate Paul Venter’s 10th Comrades with him

(besides the occasion we had a great run); my

green number run in 2008; finishing Two Oceans on

a stunning Cape day in a

big club 5.55 bus; my per-

sonal best marathon at In-

dian Ocean Marathon

(now Deloittes) where I had

a dream day and ran 3.29;

and funnily enough the

very last marathon I ran – I

“retired” from distance stuff

after my last Comrades in

2009 and was then persuaded to “come out of

retirement” by some work mates who were novic-

es to shepherd them through the PMB marathon in

2014. I told them I’d get them to the 32km mark on

track for a 4.30 then they would most likely drop

me. It ended up the other way round! I tried to

cajole them through and eventually they told me

to go and ended up running a 4.33 with negative

splits and feeling great! Paul Venter still owes me a

Britannia Curry for beating his marathon time that

year…

The race you would like to forget –Sounds clichéd

but none. Every bad day on the road outdoors in

our climate is still a learning experience and better

than a good day in many parts of the world. Worst

I have felt was Umgeni Water Marathon around

Midmar Dam in 2006. Hot, terrible route and felt

shattered from the half way mark.

What do you find to be the most rewarding thing

about running?

Those things I mentioned under what motivates

me. Camaraderie, sense of accomplishment and

conquering your mind and surprising yourself in the

process.

If I didn't run…..I would

Do what I do now! J Walk, golf, action cricket,

functional training, and most importantly making

sure the beers are cold in the pub when the rest of

the peeps get in from their run.

I can't run without….

A cap! I tend to be out there for quite a while so

the bald pip would get fried

How many days after a marathon do you usually

start running again?

Four

What injuries are you susceptible to?

I was blessed not to get injured much

at all throughout my career. Seeming-

ly it was all just sneaking up on me

and the pain came after I stopped in

the form of arthritic impingements in

hips that required surgery…. but seri-

ously do not think running caused

that (merely aggravated a bit) so

wouldn’t change a thing.

What are the top three “little things”

that you do to prevent injury?

Don’t run that fast!! J Seriously, run within your

means, stretch a little, rest properly after hard ses-

sions and listen to your body as opposed to being

a slave to some little electronic gadget on your

wrist.

What do you do if you not running?

Eat, drink, and be merry

What other sports do you participate in?

Golf, action cricket, used to play cricket and

hockey

Do you take part in any races or marathons after

Comrades?

Yes, often used to train for one half marathon or

marathon in second half of year to keep things

going

What to you eat and drink while running?

Coke, water, Gu and on Comrades day some-

thing solid like a Marmite sandwich for lunch

Any advice you can give to other runners and

those who want to take up running?

Don’t do it alone! Join a club or a group, listen to

those around you

and don’t get

sucked into com-

peting with others

at the beginning.

Set yourself goals,

take baby steps

and you will be

amazed at the

speed of your

progress.

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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We had four Oldies running the

Rhodes Ultra run this month.

With a starting temperature of –9

degrees, it takes a special kind of

someone to do this event. That is why I take my hat of to a

true legend of this race Guillaume Nel, who has now complet-

ed his 20th Rhodes Ultra, what an epic achievement!! Con-

gratulations Guillaume, Oldies is super proud of you!

Well Done Kim Jackson, Paul Stewart, Ryan Warren and Guillaume Nel for all finishing!!

OLDIES AT RHODES

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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ADVERTISE IN OUR NEWSLETTER Members can advertise in the newsletter at the cost of R500 per year. These funds would go towards the Year End Func-tion. Advertising would be on a monthly basis in the news letter as well as on our website, with a link to the advertisers website.

If you would like to advertise, please contact us at dhsoldboys.running@gmail.com

TELL US ABOUT IT

Do you have any you

would like to share with

us or have included in

the Oldies Newsletter…

Lets us know at

dhsoldies.running@gmail

.com

Durban Runner is our official kit supplier, Durban Runner

cnr of Windermere and Venice Road

CONTACT PERSON: Justin Hand

TEL: 031 312 6486 or 084 599 5991

Congratulations to Sam Wilson and Devon Trew on

their engagement!! We wish you all the happiness and love on your new adventure

together!!

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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Why Some Runs Just Suck Every runner has bad days, but do you know why? ByEmily Abbate

PHOTOGRAPH BY ANTONIO GUILLEM It’s 6:23 a.m. The alarm’s already gone off, you’re out of the confines of your bed, and you're ready to hit the pavement running, chasing the sunrise. Despite looking forward to striding along streaking light beams, you feel off. Tired. No more than 400 meters in, you realize that this just isn’t your day. A crappy run. A run that makes you angry you schlepped out of bed and laced up in the first place. You want to be home. You want it to be over. You want to pretend it never hap-pened. Sound familiar? Hey, you’re not alone. While you may think that a bad run is just in your mind, turns out there are loads of reasons for feeling subpar. We caught up with S10 Training and Nike+ Run Club Coach Joe Hold-er to help us shed some light on the situation. According to Holder, there are three major reasons why that run feels like the pits: You’re not recovered: Exercise, no matter if you’re lift-ing weights or tackling a six-miler, can make your mus-cles sore. That soreness is a result of the hard work you’re putting in, generally a byproduct of the small tears in the muscle surrounding connective tissue. Not to wor-ry: They’re normal, but they also require rest. “A lot of the adaptations and improvement come in re-covery, which a lot of people don’t take seriously enough,” says Holder. “They think the workout as just a vignette and they try to close it off, not realizing how the other hours of the day impact the recovery process.” Do yourself a favor and think bigger picture. The best-case scenario? Studies suggest giving your muscles an average of 48 hours in between workouts of the same muscle group to prevent injury. During that time, think of alternative ways to aid in recovery. Fuel properly with these better protein sources, and don’t be afraid to make friends with a foam roller(trust us, it won’t bite). You’re not warmed up: “A lot of people don’t take into

consideration the need to warm up,”

says Holder. “You need a lot of, especially for run-ning, proper nervous system activation, get your body and brain ready to run. If you just go out and run—you’ll get into a bit of a funk.” So, what’s a proper warmup include? Aim to use a string of movements that wake up the posterior chain, including knee hugs, quad pulls, leg scoops, glute kickback, and table tops. You’re only running: Sure, running may be your second love (behindcookies, we’re sure), but that doesn’t mean your body doesn’t crave an alternative form of fitness.

More: Runner’s High Is a Lot Like Pot “If you just constantly work the same thing, not only will your improvements diminish, but you won’t get recovery as well,” says Holder. “If you just constantly do base aerobic runs, your body has adapted official-ly. It’s time to incorporate that speed, whether you realize it or not, you’ll be working a different energy system. You’ll see a better improvement, including your aerobic efficiency improve too as you incorpo-rate speed into your workouts.” So what’s a runner to do? Do not force it. It’s super critical for you to under-stand that some days aren’t going to be your best days, and that’s just fine. (Get this: running just five minutes a day can better your life expectancy.) “Realize it for what it is and shift your perspective,” says Holder. “Say you’re out there already and you’re in a funk, treat it as a recovery run, treat it as a form run, treat it as something where you’re getting some work out of it. Often times if you push through when you’re not really feeling it, it can be detrimental. [Remember] you’re getting some activity done, that’s better than none. Let it happen, treat it for what it is.”

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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DHS OLDIES CALENDAR AUGUST & SEPTEMBER 2016

AUGUST SEPTEMBER

DAY EVENT DAY EVENT

1 Mon 1 Thurs

2 Tues 2 Fri

3 Wed Wednesday Run 3 Sat

4 Thurs 4 Sun

5 Fri 5 Mon

6 Sat Longest Day 12-hour Track 6 Tue

7 Sun Three Falls Trail Run 7 Wed

Wednesday Run

Maritzburg SPAR Women's

8 Mon 8 Thu

9 Tue Women's Day 9 Fri

10 Wed Wednesday Run 10 Sat

11 Thu 11 Sun SAPS Heritage Challenge

12 Fri 12 Mon

13 Sat 13 Tue

14 Sun Supa Mama Savage 14 Wed

Wednesday Run

Marriott Dargle Trail Festival Run

15 Mon 15 Thu

16 Tue 16 Fri

17 Wed Durban Runner/GU TT Queens-

burgh 17 Sat

18 Thu 18 Sun Cape Town Marathon

19 Fri 19 Mon

20 Sat SHF Capital Climb Challenge 20 Tue

21 Sun 21 Wed Durban Runner/GU TT Sydenham

22 Mon 22 Thu

23 Tue 23 Fri

24 Wed 24 Sat Heritage Day

25 Thu 25 Sun

26 Fri 26 Mon

27 Sat 27 Tue

28 Sun Mandela Day Marathon 28 Wed Wednesday Run

29 Mon 29 Thu

30 Tue 30 Fri Schools Close

31 Wed

DHS OLD BOYS ATHLETIC CLUB

JULY 2016

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CLUB KIT

Club Kit is available from Durban Runner, on the corner of Windermere

and Venice Road. Justin Hand 084 599 5991

CHAIRPERSON

Mr Steve (Mudman) Thornton

0827779353

steve.thornton@velociti.biz VICE CHAIRMAN & CAPTAIN

Roger Westbrook 0827650505

rogwestbrook@gmail.com

VICE CAPTAIN

Gavin Goodwin - 0823383686

goodwingavin@gmail.com

COMMITTEE MEMBERS

LADIES CAPTAIN

Verlie “Buzz” Briscoe 0824437668

oosthuizenv@wylie.co.za

TREASURER/ACCOUNTANT

Paul Forbes 0827869862

PaulF@bmgworld.net COMMUNICATIONS & REGISTRATION

Tonya Swiegers 0824563672 dhsoldboys.running@gmail.com

ADDITIONAL COMMITTEE MEMBERS Cavin Noah - 082 375 8130 cavinn@autovest.co.za Justin Fuller - 083 788 8543 Justin.Fuller@aurecongroup.com Karl Wilhelm— 079 694 3737

karl.wilhelm@outlook.com

EVENT DATE

PREDICATIONS EVENING 18.05.2016

ACHES & PAINS PARTY 30.05.2016

Happy Birthday to the following Members and Friends… Have an incredible birthday and may the year ahead be filled with many blessing!!

BIRTHDAYS

EVENTS COMING UP

TIME TRIAL DATES

EVENT DATE

Queensburgh 17.08.2016

Sydenham 21.09.2016

Hillcrest 20.10.2016

PDAC (Final) 17.11.2016

DATE NAME

1

Debbie Kitto

Harmonie Sheahan

Ralf Paps

2 Louise Rautenbach

3

Greg Sasson

David Meek

5 Michelle Berchowitz

10

Candice Herbst

Karl Wilhelm

13 Guy Hankinson

15 Max Oliva

Byron Field

17 Cindy Wells

18 Janine De Gouveia

19 Richard Cliff

20

Paul Eichert

Steve Thornton

21 Izanne janse van Rensburg

22

Delwynne Angel

Dylan Cowan

Richard Wynne-Cole

23 Dayn Mamet

26

Raymond Scott

Paul (JP) Stewart

Shaun de la Porta

29 Petros Msani

30 Willian Mphakathi

31 Justin Fuller

Meghan Swan