The Weekly Peponi Post 22nd September 2020

22 September 2020

http://www.peponischool.org

The Weekly Peponi School

Headmaster’s Assembly ‘Forgive us our trespasses. As we forgive those who trespass against us.’

These are, I think, some of the most challenging words of the Lord’s Prayer. And when we look around the world there seems little if any support to the idea of forgiving those who have done wrong to us. How many times do we hear, I will never forgive you.

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Recipe from Chef Silvester Spicy Pasta Soup Page... 12

From the Sports Department Happy new School year!

The famous Michaelmas Athletics term is here with us.

By week three, we would be preparing for our all so glorious Peponi Cross Country.

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1.

22 September 2020

http://www.peponischool.org

Headmaster’s Assembly Those of us who are Christian will know the words of the the Lord’s Prayer. Those of you who are muslim will also know the words, as suggested by Abī al-Dardā. The prayers of both Islam and Christianity are remarkably very similar and both religions are thought to have used the words of Gospel writers or prophets - Matthew and Luke. One line in the prayer is the same across both religions and shared by other of the world’s religions – this line is ‘Forgive us our trespasses. As we forgive those who trespass against us.’

These are, I think, some of the most challenging words of the Lord’s Prayer. And when we look around the world there seems little if any support to the idea of forgiving those who have done wrong to us. How many times do we hear, I will never forgive you.

Perhaps it is because to forgive is a deeply costly undertaking. I recall a true story of an English priest whose daughter was killed in a terrorist attack in London in July 2005. Rev’d Julie Nicholson, was a devote spiritual leader of her community in a city called Bristol. Her daughter was travelling to work on a public bus when a bomb was detonated and she was killed instantly. Julie Nicholson could not, with any urgency, forgive the terrorists and she, therefore, bravely concluded that she could no longer with integrity exercise her ministry as a priest, leading others in saying those words of the Lord’s Prayer, for example, whilst she herself remained unable to forgive. She said in an interview shortly after she resigned her position "It's very difficult for me to stand behind an altar and celebrate the Eucharist, the Communion, and lead people in words of peace and reconciliation and forgiveness when I feel very far from that myself," Forgiveness is a deeply costly undertaking. For it requires that we acknowledge the wrong done to us, or even worse, to those we love, and to choose no longer to seek personal redress from the wrongdoer, though, of course, wrong actions often bring consequences of their own, and justice appropriately includes repreparation.

Over the weekend I read about a remarkable couple – not related or married – but a couple whose bonds were formed out of hatred and despair.

Rev'd Julie Nicholson On the evening of 30th December 1993, a hail of AK-47 gunfire ended the life of Lyndi Fourie. Lyndi was having fun in a bar in Cape Town and after settling down with her friends to enjoy the evening, Three Azanian People’s Liberation operatives entered the Tavern and opened fire on the crowd, killing Lyndi and three other pupils. Lyndi’s mother Ginn was obviously devasted and for some years found it difficult to forgive her daughter’s killers.

Three men were found guilty shortly after what is now known as the Heidelberg Massacre.

2.

22 September 2020

http://www.peponischool.org

The Scene at the Heidelberg Massacre

At the Truth and Reconciliation hearing in October 1997, Ginn learnt that Lyndi’s killers were likely to be granted amnesty. Ginn agreed and thought that the three men should be released. She had forgiven them. At the conclusion of the hearings the three young men asked to speak to Ginn, the murdered daughter’s mother. They thanked her and said that they would take her message of forgiveness and hope to their communities and to their graves, whether they received amnesty or not.

Much later, in 2002 Ginn was travelling in her car and was listening to the radio. She heard an interview with Letlapa Mphahlele – the very man who had masterminded, constructed and gave the order for the Heidelberg massacre. Letlapa was promoting his book – his biography called “Child of this Soil.” Ginn knew he had been dodging the public prosecutor and had not applied for amnesty, and so with a sense of anger and righteous indignation that she drove to the book launch.

She met with Letlapa and challenged him in front of the crowd. He answered her questions calmly and with good thought. He was unapologetic for his actions but clearly understood the grief that he had caused. At the end of his presentation Letlapa went straight from the podium to where Ginn was sitting and said, ‘I’ll do anything if you’ll meet with me this week.’ It was in that moment that Ginn saw remorse in his eyes. Ginn was now facing the very man who had ordered the death of her daughter. Many people still claimed that Letlapa was unapologetic, but she soon discovered that for Letlapa saying ‘sorry’ was too easy. She discovered that what Letlapa wanted was to build bridges between communities and to bring genuine conciliation. In October 2002 Letlapa invited Ginn to his homecoming ceremony and he asked her to make a speech. In the speech Ginn, rather than focus on her own grief made an apology – and a request for forgiveness. In her words, when describing the theme of her speech she said, “It was here that I was able to apologize to his people, now my people, for the shame and humiliation which my ancestors had brought on them through slavery, colonialism and apartheid.” Ginn asked for forgiveness. Since then both Ginn and Letlapa have formed a close bond and have been working together to further conciliation in South Africa through the Lyndi Fourie Foundation.

3.

22 September 2020

http://www.peponischool.org

As this case shows, paradoxically, forgiveness is costly not only to the forgiver, but also to the forgiven.

We who have been forgiven much, knowing that our forgiveness is by definition unmerited and underserved often carry a debt of gratitude towards those who have forgiven us because we know all too well that we often do not deserve it. Therefore, it can be in some cases nearly as hard to receive forgiveness as it is to offer it.

Yet some of the most complex and entangled circumstances we face can be unlocked only by the power of forgiveness, precisely because it both acknowledges that have been wronged and yet chooses no longer to seek personal redress. But it is always deeply costly and not easy to carry out.

The following is a recording of a radio programme published on BBC Radio 4 https://youtu.be/CgCMbIEAlTI

Prayers Forgiving God, teach us by your grace to forgive those who trespass against us as you have already forgiven our trespasses.

A Muslim prayer regarding forgiveness – taken from the Holy Qur’an The recompense for an injury is an injury equal thereto (in degree): but if a person forgives and makes reconciliation, his reward is due from Allah: from (Allah) loveth not those who do wrong. But indeed if any do help and defend themselves after a wrong (done) to them, against such there is no cause of blame. The blame is only against those who oppress men and wrong-doing and insolently transgress beyond bounds through the land, defying right and justice: for such there will be a penalty grievous.

But indeed if any show patience and forgive, that would truly be an exercise of courageous will and resolution in the conduct of affairs.

Prayer for today.

I pray that you use me as an instrument of your love. Lord, soften my heart where it has grown hard, push me out of my comfort zone, and allow me to show love far past the circle that surrounds me.

When I am frustrated with someone, let love be my first thought. When I am disappointed with someone, let love be the first reaction.

When I am hurting, broken, defeated, belittled, let your love overflow from the depths of my soul.

Please let me love as much like you as humanly possible. Equip me for this emotion and prepare my soul for the overflow.

You are a good Father who wants to lavish your love upon me. Thank you for being the ultimate example of love by sending your Son to die in my place; may I use the time I have left on this earth to never take for granted the love you demonstrated in that moment.

Mark Durston Headmaster

4.

22 September 2020

http://www.peponischool.org

From the Sports Department “Only the disciplined ones in life are free.

If you are undisciplined, you are a slave to your moods and your passions.”

Happy new School Year!

The famous Michaelmas Athletics term is here with us. By week three, we would be preparing for our all so glorious Peponi Cross Country. This is the one event that surely brings our school community together as a whole. From the pupils to the teachers even to other members of staff taking on the deceptively easy yet challenging 5k loop round the school. It’s amazing to see how the pupils grow year after year. I remember when Allan Mbugua almost passed out after this loop during his first Peponi Cross Country in 2018, and after months of training and putting in the hours of running and supplementing on his strength and conditioning regime, he ended up joining the athletics team, which later came in third that year in the Turi Cross Country championships. Great proof that hard work and consistency eventually pays off.

This is a good mode of exercising especially with the COVID–19 regulations, as you need minimal equipment and just a safe route, which can easily be done at home. As social distancing is already assured when you run, let us take it up this week.

Dress for Success - Get the Right Shoes Make sure you get a proper fitting running shoe that supports your feet and whole leg. Do not make your purchase based on looks. It’s tempting to get the cool blue-and-yellow shoes with racing stripes, but making a choice solely on fit is much more important. Fit is so crucial not just for running form, but injury prevention. Shoes that are too big may cause you to roll an ankle or may distort the way your foot hits the running surface. Shoes that are too small may give you blisters, bruise your toenails or cause cramping.

Depending on how you roll your foot as it hits the ground, your shoes may be able to help you keep your joints aligned for better and safer performance.

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22 September 2020

http://www.peponischool.org

Sweat-Wicking Socks Blisters are no fun: they can keep you off the road for weeks! So find socks that are specifically tailored to wick away sweat, give you proper ankle and foot support and work well with the type of shoe you run in (you probably wouldn’t want super-thick socks in a minimalist or zero drop shoe, for example).

A Sturdy Sports Bra (for the girls) This may be the most important investment a female runner makes–regardless of chest size! Find a bra that supports your chest, while not compressing or pinching and causing discomfort. And watch out for fabric: cotton or non-wicking fabrics can cause painful chafing.

A Hat When you run, you sweat. When you sweat, it can be hard to see. So find a hat that can block the rays, preventing sunburn and sweat on your forehead, and look especially for something with wicking material, ventilation and some reflective material to make you visible to motorists and avoid accidents.

Sunglasses Finally, Sunglasses to Protect Your Eyes and Skin from the sun. A good pair of sunglasses can protect your eyes from the elements. Find a pair that fits your face so you’re not getting pinched or chafed by something that’s too big or small for your nose.

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22 September 2020

http://www.peponischool.org

Give yourself a goal It is easy to give up when there’s nothing to keep you going. You will have bad days (it’s part of the experience) but when people know you’re working towards a goal, or someone is counting on you for their own training, you’re less likely to give up. Pick a race–a 5K for example, a well outlined program, train and reward yourself if you successfully complete the program. Perhaps pick something that raises money for charity, and be a part of that project. Use your sweat for good, and then when you’re feeling lazy, you’ll be able to use your goals as motivation to get moving.

How to train for a 5k So you want to get yourself from the couch to successfully running a 5k. Here is a six week plan to guide you.

Important tip: KEEP YOUR EGO IN A BOX AND PUT IT AWAY. Too many people do too much at a short period of time which only results in injury. Give your muscles time to adjust to the program and it will go a long way in the long term success of this program.

For Mondays, I have outlined a simple Strength and Conditioning program on firefly, feel free to check it out.

6 weeks 5k training program MON S& C

TUE REST

WED Warm up 5mins walk Interval Training 53mins walk 1min run Cool down 5 mins walk

THUR FRIDAY REST Warm up 5mins walk Interval Training 53mins walk 1mins run Cool down 5mins walk

SAT REST

SUN Warm up 5mins walk Interval Training 32mins walk 2mins run Cool down 5mins walk

TOTAL 17 ½ mins

WK 2

S& C

REST

Warm up 4mins walk Interval Training 5 2:30mins walk 1: 30mins run Cool down 4mins walk

REST

Warm up 4mins walk Interval Training 52mins walk 2mins run Cool down 4mins walk

REST

Warm up 4mins walk Interval Training 3mins walk 2mins run 1min walk Cool down 4mins walk

27.5 mins

WK 3

S& C

REST

Warm up 4mins walk Interval Training 62mins walk 2mins run Cool down 4mins walk

REST

Warm up 4mins walk Interval Training 6 1:30mins walk 2:30min run Cool down 4mins walk

REST

Warm up 4mins walk

40 mins

WK

7.

2K

Cool down 4mins walk

22 September 2020

WK 4

S& C

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REST

Warm up 4mins walk Interval Training 6 1:30mins walk 2:30mins run

REST

Cool down 4mins walk

WK 5

S& C

REST

Warm up 4mins walk

Warm up 4mins walk Interval Training 61mins walk 3mins run

REST

58 mins

3K

Cool down 4mins walk

REST

Warm up 4mins walk

Cool down 4mins walk

Warm up 4mins walk

REST

Interval Training 41mins walk 5mins run

Interval Training 41mins walk 7mins run

Cool down 4mins walk

Cool down 4mins walk

Warm up 4mins walk

1: 26 mins

4K Cool down 4mins Walk

WK 6

S& C

REST

Warm up 4mins Gentle jog Interval Training 51mins walk 7mins run Cool down 4mins walk

REST

Warm up 4mins gentle jog Interval Training 31mins jog 10mins run Cool down 4mins walk

REST

Warm up 4mins walk

1: 43 mins

5K Cool down 4mins walk

Fuel for Performance Each person’s hydration needs vary, but you want to make sure you’ve given your body what it needs to perform. Think of water and food as fuel for your running goals. Depending on your size, you need to consume a set amount of water each day.

“Whether a mile or a marathon, you get there the same way. One step at a time. Such is life.”

— Baylor Barbee So get out there and get running. See you on the road!

Grace Mugoh

Sports Department

8.

22 September 2020

http://www.peponischool.org

Ruchi Raja (Shell) Around four months ago, a famous violinist Nicola Benedetti, hosted a two-week online course through her foundation. The foundation is fiercely devoted to pulling together individuals and organisations that too often work in isolation, and they carry out dedicated, year-round advocacy for the place of quality arts and culture in their schools and their homes. I took part in the violin section. It was excellent. There were many daily lessons and exercises involving composition, improvisation and rhythm and it was intense. In addition to playing the score, we were taught by many professional musicians like Elena Urioste (who taught a yoga and mindfulness class as well), Andrea Gajic and Nicola (who is endowed with geniality) herself. Coming from Kenya they welcomed me very warmly.

We learnt two pieces for a Finale concert – Paganini’s 24th Caprice arranged by the Ayoub sisters and Fantasy on a Theme from Thomas Tallis by Vaughan Williams. It was technically amazing how they got the final concert together by playing online.

I am so happy I took part.

9.

22 September 2020

http://www.peponischool.org

The Power of the Written Word The written word is arguably the most powerful and most influential tool humanity has ever created.

Writing allows for the sharing of ideas, memories, events, stories, and other aspects of the human experience in a manner completely unparalleled by anything else.

The written word traverses time and space. By reading the words recorded by someone in the far distant past or in a far distant land, we are instantly transported into their mind and thoughts, intimately connected to their life, their ideas, and their experiences. Without writing, ideas cannot be recorded.

So what is my point here if you may ask?

It is to encourage all of us to take up reading seriously.

Why?

“One important thing anyone anywhere can do with the power of the written word, regardless of his or her situation, is spread awareness. We can spread awareness of anything happening in the world, large or small. With that, we may be able to prevent a negative outcome that could have arisen from help coming too late.

And that can make all the difference.” -Susannah Meyer, High school pupil in New York City.

1. For knowledge: Reading keeps a person updated about the socio-political and economic ongoing affairs alongside history. It is the most effective investment a person can make to prosper in different aspects of life. Reading will always help you grow as an inspiring and intelligent person who can apply his/her knowledge well.

“You must find time for reading, or surrender yourself to self-chosen ignorance.” -Confucius

Ref:

2. For better communication: Effective communication has become utmost important given how we are to catch up with the fast-paced modern life. Readers read better, know better, write better and communicate better.

http://www.reallycoolblog.com/the-written-word-hu manitys-most-powerful-tool/

3. Reading for pleasure has social benefits and can improve our sense of connectedness to the wider community. Reading increases our understanding of our own identity, improves empathy and gives us an insight into the world view of others.

https://readingagency.org.uk/news/blog/why-is-rea ding-for-pleasure-

https://www.huffpost.com/entry/the-power-of-the-wr itten-_b_1396959

Enjoy the power of the written word.

Mrs. Kanyiri School Librarian

10.

22 September 2020

http://www.peponischool.org

Recipe from Chef Silvester Spicy Pasta Soup This budget-beating soup is easily made from storecupboard ingredients. Packed with goodness, It’s a good source of vitamin C and counts as two of 5-a-day.

Ingredients (Takes 45 Minutes - Serves 4) 1tbsp olive oil, plus extra for drizzling 1 red onion, finely chopped 1 red chilli, deseeded and finely sliced 800g can whole plum tomatoes 1 litre/ 1 ½ pints vegetable stock 100g/ 4oz broken spaghetti 4tbsp chopped capers, drained and rinsed Large handful of basil leaves, roughly torn, or 1tbsp pesto

Method Heat the oil in large heavy-based pan. Add the onions and chilli, then cook for 10 minutes until softened. Stir in the tomatoes, breaking them up with a spoon as you go, then pour in the stock. Cover, bring to the boil, remove the lid, then simmer for 5 minutes.

Chef Silvester

11.

Add the spaghetti, then simmer for 6-8 minutes until it is just cooked. Stir in the olives, capers and the basil or pesto, then serve drizzled with olive oil.

22 September 2020

http://www.peponischool.org

Option choices at A-Level A-Level option choices at Peponi School

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ICT Business Music English Literature Physics Psychology Geography

Chemistry Maths History German Sociology Biology Religious Studies

Art Economics Further Maths French Photography Physical Education

Mrs. Winstanley - Registrar

12.

WILD PEPONI

African paradise-flycatcher The African paradise flycatcher (Terpsiphone viridis) is a medium-sized passerine bird. The two central tail feathers of the male are extended into streamers that commonly are more than twice as long as the body. The female tail feathers are of moderate length and without streamers.

The African paradise flycatcher feeds mainly on insects. It builds a neat cup nest in which it lays a clutch, usually of two or three eggs. It generally inhabits open forest and savanna, and is a locally common resident breeder in Africa south of the Sahara.

Photo credits: Mr. Robin Backhouse

Photo taken at Peponi School

22 September 2020

http://www.peponischool.org

Peponi School on Social Media The Official Peponi School Social Media Accounts

Facebook www.facebook.com/peponischool Twitter www.twitter.com/peponi_school Instagram www.instagram.com/peponi_school

Youtube https://bit.ly/2YUrnl8

Peponi School PO Box 236, Ruiru 00232 +(254) 020 354 6456 +(254) 0733 615 139; +(254) 0722 287 248