Night trail run no rocky road for Toti AC
Develop endurance and speed by running at paces between easy and hard. Follow some of these easy steps.
AMANZIMTOTI Athletics Club reports that the Rocky Bay night race at Rocky Bay trails on Friday night was enjoyed by all.
The rain stayed away and the route was not too muddy and wet.
A bonfire and social was enjoyed by all after the race.
The club tent will be at the Durban Runner Challenge race on Sunday, 2 August where a 21km and 10km run/walk are scheduled. The race starts at 6am.Call Zane on 083-785-4333 for more information.
A reminder that the first Wednesday of every month – with the August date being 5 August – is a bring and braai after the time trials. Family and friends are welcome. Members are urged to remember to use their reflector belt for the run.
Planning for the Mtunzibi Bush Challenge on the 9 August long weekend are going ahead. The camp sites and bus have been booked and there is no more space available. This year’s Mtunzini Bush run has undergone an interesting update, as a section of the golf course has been replaced by awesome trail through the beautiful Zini river estate, where it reverts back to familiar territory through natural forest and raphia palm boardwalk into the nature reserve, along the beach and then on to the fresh cut trails that lead back to the finish at the clubhouse.
The cross country over the weekend was cancelled due to the heavy rain and muddy conditions. A new date will be sent to the clubs.
Saturday’s long run will start from the clubhouse at 6am on Saturday morning as the club will be going to Sunday’s race.
With winter and the bad weather, it’s often difficult to get out and run. The best thing you can do is to train consistently throughout the year and by ticking over at 50 to 70% of your full training mileage through winter, you’ll maintain a fresh base from which to launch a stronger programme in summer. One can see the change in season as it’s getting lighter earlier in the morning. The morning run will start on 1 September at 4.30am from the club.
Develop endurance and speed by running at paces between easy and hard. Follow some of these easy steps. Threshold runs are a workout at the pace at which your body produces and clears lactate at a close to equal rate. When you do a tempo run, you’re training your body to hold the fastest speed for a longer period of time.
Run a race pace workout in which you practice the pace you’re hoping to run during a marathon or half marathon. Every three weeks swap your long run for one with a race pace segment.
With a progression run, it starts easily but gradually increases in speed. These workouts teach you to manage your pacing, which can help you avoid going out too fast and blowing it in race conditions.
These runs can add some spice to the boredom of just running the same old pace every week. Stepping up the pace keeps your body challenged and your mind engaged.
Fixture list
- 1 August Longest day
- 2 August Durban Runner Challenge
- 9 August Mtunzini Bush Run
- 15 August Capital Climb
- 16 August Merewent
- 23 August Savages
- 30 August Mandela Marathon
- 30 August Bluff Meat F1
Members on time trial duty: 29 July Sarah and Amy; 5 August Brendon and Sandra; 12 August Belinda and Chris; 19 August Martyn and Tyron; 26 August Steven and Thobikile. At races, runners must wear their Toti vest with plain black shorts, as per official club colours.
Remember the club run on Saturday will leave from the clubhouse at 6.30am.
