Rocky Bay night race enjoyed

2015-07-29 06:00

AMANZIMTOTI Athletics Club runners enjoyed the night race on Friday night at Rocky Bay trails. The rain stayed away and the route was not too muddy and wet. Afterwards participants relaxed around a bonfire­.

A number of runners competed in the Warrior race in Ballito over the weekend. The course was tough as athletes had to make it over obstacles and water. Congratulations to Raymond Hair and Dave Ozzorio.

The club tent will be at the Durban Runner Challenge on Sunday, 2 August. A 21km and 10km run-walk will take place. The race starts at 6am. Those interested can contact

Zane on 083 785 4333 for more information.

A reminder that the first Wednesday of every month (5 August) is a bring-and-braai after the time trails. Family and friends are welcome. Remember to bring your reflector belt for the run.

Develop endurance and speed

by running at paces between easy and hard and follow these easy steps. Threshold runs - 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 are training your body to hold the fastest speed for a longer period of time.

Do a race pace -

run a workout in which you practice the pace you’re hoping to run during a marathon or half marathon. Every three weeks swop the long run for one with a race pace segment.

A progression run -

a run 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 in race conditions.

These runs add some spice to the boredom of just running the same old pace week in and week out, stepping up the pace keeps your body challenged 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 trail 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 you have to wear your Toti vest with plain black shorts - these are our official club colours.

A reminder that the club run on Saturday will leave from the clubhouse at 6.30am. - Supplied

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