Coach’s corner with Coach G

Coach G

Hello all, hope you have all enjoyed our first week on level 4 and made the most of the 3 hours available to you. I thought I would share my observations while running in our neighborhood.

Most people exercising outside in the morning were wearing masks/buffs or at least had a mask/buff they could put on if they got to close to other people.

  • People were friendly and were happy to say hello, even the cyclists ;-)
  • People driving cars seem to be very distracted and not always aware of the people, running, walking or cycling. Please be very careful and don’t assume the driver has seen you. I personally had two very close calls.
  • There is definitely  a criminal element out there. Cyclists were hijacked over the weekend in Pta and Jhb, and runners have been attacked. Please be very careful when you go out.
  • If you are staying alone and you are going out running or cycling, please let someone know when you leave and when you get back.
  • Don't run with your phone visible.
  • If you are running with earphones in, make sure you are still aware of your surroundings.

Top Tip: Consider running with a pepper spray in case your are robbed or get attacked

Until next time: Be safe *  keep fit * obey the rules

Coach G is a regular parknners at the Voortrekker Monument parkrun and is a professional running coach who coaches some of the parkrunners who regularly run at the Voortrekker monument parkrun. Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

Introducing Virtual parkruns!

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We still in lockdown but are now allowed to exercise between 06:00 - 09:00 every morning with some rules to follow:(
Because we as Event Directors and Volunteers are missing parkrun and our regular parkrunners, we are starting a Virtual parkruns!

This weekend - 09 May 2020 - we will have our inaugural Virtual parkrun!
It is going to be easy and quick to complete - in your own time! This is how it will work:
* Select your outfit and favorite mask /buff
* Lace up, and select your route.
* Run your 5km at your favorite route (5km radius from your home)
* Take a Photo or 3 and post it onto Facebook on the Voortrekker Monument parkrun page (we will create a post)
take photos of yourself, the route, your sunrise or even your time and route!
* Post the photo onto Facebook and we will share some of the photos on Instagram and Facebook later in the week!
* Like the photos!

Unfortunately this is not an official parkrun, but just a fun way to keep in touch with our favorite parkrunners. we just like to show our parkrunners that we can still have fun even when we are not able to see you!
As this is not an official parkrun event  - this will not count toward any official runs or your parkrun milestones :(

Hope you will be joining us for the inaugural Virtual parkrun and every weekend there after!

Enjoy running outside and keep safe while running!

 

From the Coach’s Corner with Coach G – Lockdown edition 2

Coach G

We have now been in lockdown for almost three weeks and we would all have been looking forward to the lockdown being lifted. I for one was really looking forward to running outside of the confines of my property.  But the lockdown has been extended and we must stay resilient and innovative in the way we do our running and we have to stay active. There can be a tendency to lose motivation during this period as you may be questioning yourself why you should run or try to stay active, especially when there are no races that you can take part in.  You cannot run a parkrun PB.  These may be some of the thoughts going through your head which could be very demotivating.

So, I thought I would give you some key benefits to running.  I hope that this will help motivate you to stay active and to continue running through the next few weeks.

You’ve probably heard the saying, “Exercise is medicine.” Well, it’s not just a saying; it’s the truth. Scientific research proves that regular exercise (150 minutes per week, which is about 30 minutes, five times per week) - and running in particular - has health benefits that extend well beyond most pills a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions.  (We might need that now more than usual if you've been visiting your fridge too often).  What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life.  It even helps you live longer. Here’s six reasons why running is good for:

  1. Running makes you happier. We really need this at the moment!!
  2. Running helps you lose or maintain weight.
  3. Running strengthens your knees (and your other joints and bones, too)
  4. Running will keep you sharper, even as you age.
  5. Running reduces your risk of cancer. 
  6. Running adds years to your life.

 Top Tip: one of the best ways to stay motivated and improve your running is to be consistent. Try run every day, even if it’s only 10 minutes.  If you are not used to running daily, it will be easier if you plan to only run for 10 minutes, or only run 2 km.  Then maybe add 100 m every day.  It also helps if you run at the same time every day.

Until next time - be safe, stay home and remain active.

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners who regularly run at the Voortrekker monument parkrun.  Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

 

From the Coach’s Corner with Coach G – Lockdown edition!!!

Coach G

We have all now been in lockdown for a week now and during this time we have had to make adjustments and sacrifices. One of the sacrifices we are all making is the ability to run or ride our favorite routes not to mention the social interaction with our training partners.

During this past week I have been amazed by how resilient and innovative people are. I have seen posts of people running full marathons in their backyards to people actually doing a full Ironman within the confines of their own property – read this inspirational story

https://www.facebook.com/664406855/posts/10156824528746856/?d=n

Well, I figure if people can do that, then surely running 2km or 5km a day is entirely possible. So, during this lockdown period challenge yourself and challenge your friends  and challenge your family to remain active

Top Tip: WhatsApp, is an amazing tool to use to create a group and challenge each other.

Until next week be safe, stay at home and remain active.

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners regularly running at  the Voortrekker Monument parkrun on a regular basis.
Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

From the Coach’s Corner – With Coach G

COACH'S CORNER WITH COACH G

Coach G1

Have you been running regularly at Voortrekker Monument parkrun and/or other parkruns or fun runs, but now you want to step it up and improve your time? For the next few weeks there will be a few tips to help you achieve that PB.

During Training
Add speed work: If you want to run a faster 5K, you have to practice running faster. Coach G recommends adding 80-meter sprints into your training schedule.

Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work. Start with 5 x 80m, and walk back slowly to where you started between every sprint. This is to ensure you are fully recovered before you start the next sprint.

Top Tip: Try to be consistent with each sprint effort, every sprint duration should be done in similar times. So do not start so fast that you cannot finish your last sprint. Consistency is key.

We will share weekly tips from Coach G - to help you achieve your best times! Stay tuned for the next awesome tip

 WE DO NOT SUGGEST YOU DO THIS EXERCISES RIGHT NOW - DUE TO LOCK DOWN BUT ONCE WE OUT OF LOCKDOWN - YOU WELCOME TO DO THEM

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners regularly running at  the Voortrekker Monument parkrun on a regular basis.
Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

A parkrun full of fun – 14 March 2020

A hopped, skipped and jumped around the Voortrekker Monument parkrunRun Report 1

Never a dull moment when visiting Voortrekker Monument parkrun as 15 Awesome and cheerful volunteers helped make Saturday another awesome event - full of celebrationsRun Report 5.

On 14 March 2020 the Voortrekker Monument parkrun welcomed 614 parkrunners who sprinted, run, jogged and walked the lovely and historic course around the Voortrekker monument.   We welcomed 151 first timers and celebrated 128 new personal bests.Run Report 4

No parkrun can happen without awesome and high spirited volunteers and our heroes Saturdays was:
Farron YSSEL • Cheryl VAN DER MERWE • Norbert HANNWEG • Nadia BELL • Simon KANTOR • Helen KEMSLEY • Dou KLEEFSTRA • Jocelyn GREER • Nolwazi DUBE • Lusinda LANDMAN • Kobus BOTES • Thea VAN DEN HEEVER • Hugo VAN DEN HEEVER • Tumi MONYEKI • Heinrich VAN BILJON

Run Report 6

Do you want to become part of the Hi-Viz volunteers of Voortrekker Monument parkrun?

Do you and your friends and family want to be the heroes for the day?

Are you Ill or injured?

Or just need a break???

Email us on: voortrekkermonument@parkrun.com

   Run Report 3 Run Report 2

 

#DFYR = Don’t Forget Your Barcode

We counting down the days until Saturday... planning where we will go for the weekly parkrun fix - and how far we are from milestones... Before Saturday - there is some frequently asked questions with answers regarding the most valuable item at parkrun... YOUR BARCODE:

#dfybc3

1) Can i bring my barcode on my smartphone / watch and you scan me in?
We are afraid not - we only accept the following : printed barcodes (as it clearly states on your barcode when you receive it), plastic barcodes or the official parkrun wristbands.

2) WHY aren't you accepting my barcode on my smartphone/watch?
To the Event Directors and the core volunteer team (and all volunteers) YOU ARE MORE THAN A NUMBER and by handing us your barcode, we get to know you personally and thank you by name!  Many of the smartphones and watches do not show us all the details.

3) What happens in case of an emergency?
On you barcode - you have a ICE contact number and if there is any kind of emergency - we can contact your loved ones to advise them. 
On the Smartphones, you have to unlock the phone, and if you are unable to assist the Run Director or Event directors with this - we dont be able to contact your loved ones.  The ICE contact might also not be displayed on the digital version of the barcode

4) I forgot/lost my barcode... can you please add my time?
THANK YOU RUNNING WITH US THE WEEKEND, BUT SADLY NO BARCODE NO RESULT.. 
if you ran without a barcode at an event, unfortunately we operate on a no barcode - no result policy and we are afraid you have lost our result and have to wait 1 week longer to reach your milestone.
If you have lost your barcode - its easy to retrieve. Simply follow the link in the weekly newsletter or on an old result email and download it and reprint it.
if you scared you will keep forgetting or loosing your barcode, you can order a wristband and it is also accepted,   You order your Swift band or ID Bank from Tenbits (https://www.tenbits.co.za/)

#dfybc1

5)  Can i run without a barcode?
YES,but you won't get a time or result for the week and if you have an emergency - we can't contact your family!
if you cross the finish line, please take a token and stay in the finish funnel. Ducking out of the funnel will severely distorts the results! Please give your token back to the barcode scanner.
#dfybc2

We need to keep it simple and not complicate it for the result processor weekly - thus - #DFYB

 

 

 

 

 

 

Leaping for joy on leap year day parkrun 2020

Run report 2902 (2)

It was raining at 07:30 and a lot of runners reconsidered running on such a special day! For months parkrunners across the global was planning where they will run on 29 February 2020 and Voortrekker  Monument parkrun was ready for them, all set up, dressed up and ready to rock and run with crazy outfits.

We decided to have a crazy dress parkrun to celebrate the first ever parkrun on 29 February 2020 and we had a great fun parkrun.  And the parkrunners delivered with great outfits, great spirit and awesome vibes. From froggies leaping around the course, witches who forgot their brooms, tutu runners, a sharky (think he got lost with all the rain) and pajama runners, and the good news was - EVERYONE won a free parkrun of their chose  - travel costs excluded.

We welcomed some visitors from all over, the Rondlopers and Daphe Kirsten (from Passionate about parkrun) joined us and make the day unforgettable for themselves and the parkrunners - even stepping in and volunteering!)Rondlopers
The Rondlopers Finally come to visit Voortrekker Monument parkrun

This morning (as the rain stopped just in time for the parkrun) 401 parkrunners,ran, jogged, walked and leaped around course. We welcomed 89 first timers and 104 recorded new Personal Bests at Voortrekker monument parkrun.

The event was made possible by 24 cheerful Volunteers: Dressed up and cheering everyone on around the course! Our heroes for today was:
Cavey PARKER • Farron YSSEL • Nico VAN HOEPEN • Norbert HANNWEG • Nadia BELL • Harley ALLKINS • Ronel DU PLESSIS • Ridwaan FAKIR • Doris DONDUR • Carel VAN AARDT • Marlene KILLOCH • Khatija FAKIR • Jocelyn GREER • Nolwazi DUBE • Carisa BOTHA • Josiah MASANGO • Lusinda LANDMAN • Mpho MASANGO • Daphne KIRSTEN • Kobus BOTES • Thea VAN DEN HEEVER • Hugo VAN DEN HEEVER • Liandri VAN ROOYEN * Arrie Nel

VOlunteers
The Core volunteer team at Voortrekker monument with some visiting volunteers

tailwalkers
Tailwalkers heading up the fort

We are back at parkrun next week - so please consider volunteering (yes fast runners can volunteer as well)!

see you all next week for a another great run!!

Below is our Favorite parkrunners for the day!  From Dancing monkeys, a parkrun memory lane, ms Frog,  and a sharkry
parkrunners leaping into parkrun
The dancing monkeys

run report 3
A parkrunner's memory lane!

Run Report  2902
Team Rondlopers

parkrunners
Sprinting up the flat up hill

Run  report 2
Mrs Frog - from die Rondlopers

RUn Report 4
A shark in Pretoria.
Run  Report 1
Rocky showed up as well! running in his USA flag!

 

Updated entrance and security measures

BREAKING NEWS:

After an emergency meeting with the Voortrekker Monument, Impi Security Services and Voortrekker Monument parkrun, the following security measures will now be in place with effect from 07 March 2020.

These measures are put into place for your safety and the safety of everyone at Voortrekker Monument.

ENTRANCE to Voortrekker Monument parkrun

  • Gate 2 open at 07:00 and closes at 08:00 – you are welcome to arrive early and start walking to the start point enjoying a bit of history and nature before the big parkrun at 8:00
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Entrance at Gate 2 on the R101

 

  • Barcodes will be checked on arrival and a parking card will be given to the vehicle entering the Nature Reserve. This ticket needs to be returned on exit to the Voortrekker Monument security at the Main Gate (Gate 1). Families and friends all travelling together, please keep all barcodes on hand to ensure the entrance to the parkrun is free-flowing and hassle free.

No Barcode * No results * No exceptions

Registration Entrance

 

Example of the barcode that will be checked - Tenbit wristbands are also be accepted

  • If you are running a bit late – a charge of R15.00 will be charged on entrance at the main gate from 07:55 – 08:10 (thereafter, the full price will be charged as at this point you are too late for parkrun in any case).

PARKING for parkrun:

Parking for the Voortrekker Monument parkrun is as follows:

  • To the left and right of the funnel
  • Across the road from the funnel
  • On the side of the road heading up to the monument – and fort – but please ensure your vehicle is not an obstruction to the parkrunners, and therefore to you.
  • NOT in front of the Monument as its for paying customers only.

 

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Parking map where to park for Voortrekker monument parkrun

Please respect these measures as this is to keep the parkrunners safe at all time and still ensure everyone is having a great time at the parkrun.

We look forward to having you at parkrun in the near future!

 

Tutu parkrun and the Voortrekker Monument parkrunners delivered

The sun in shining, running kits are on and everyone is heading out to their favorite parkrun in tutus of all colors and sizes!

At Voortrekker monument parkrun the volunteers were greeted with crowd of tutu runners, all colors all sizes and we had so much fun!

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We had a batchelor in the house, old and young all dressed in cute tutus.

Batchelor on the run
Graham - our very own batchelor was on the run

At the 3/4km mark - our runners was cheered on by our awesome Marshall - and we had smiles all the way to the top! She might be back there next week for more cheering on!

813 people in cute outfits joined us for the run and ran, jogged and walked the course, . We welcomed 162 were first timers and 172 recorded new Personal Bests.

The event was made possible by 20 awesome and high spirited volunteers. Without these heroes, the pakruns won't be possible. Our tutu run heroes was:

Farron YSSEL • Heinz MEULKE • Nadia BELL • Marjorie VAN SCHALKWYK • Grace VAN STADEN • Marnus VAN STADEN • Adele SUTHERLAND • Dou KLEEFSTRA • Herman DU PLESSIS • Carel VAN AARDT • Marlene KILLOCH • Christine JORDAAN • Jocelyn GREER • Nolwazi DUBE • Lusinda LANDMAN • Thea VAN DEN HEEVER • Hugo VAN DEN HEEVER • Tumi MONYEKI • Makhanani Welheminah KHOZA • Liandri VAN ROOYEN - and our lead biker who wanted to help out but wasn't registered.

Volunteers at Voortrekker Monument
Voortrekker monument core volunteer group - having fun as always

A Family affair
Carel van Aardt, Carisa Botha and Marlene Killoch is making this a family affair weekly

Fast runners, injured or family membership, please consider helping us out and email us on Voortrekkermonumnent@parkrun.com to volunteer

Next week - we have a very special event. Leap year day run - so dress up in pjs, tutus, bikinis and speedos, but please join the run! We might just throw some twists in as well as volunteers... (watch this space!)


Farron Yssel and Makahani Khoza enjoying post run coffee while doing result processing

See you all next week!!

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