Ryan Sandes - This will soon be the new home of the domain ...

September 2009
FREE
The Desert Runner
Ryan Sandes
RUN LITE
I lost 50kg
PAGE 10
SWIMMING SENSATION
Cameron van der Burgh
PAGE 24
LIVING LEGEND
Johnny Halberstadt
PAGE 30
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BALANCING ACT
Redi Direko
PAGE 22
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ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za

Cover image: Ian Taylor/RacingThePlanet Limited
REGULARS
12 NUTRITION
drawbacks of protein.
6
10
14
18 Find
Christine Peters explains the benefits and
THE DESERT RUNNER
We follow the adventures of Ryan Sandes
on his runs around the world.
RUN LITE
Meet the man who took back his life,
turned to running and lost 50kg.
MY WAY TO THE FINISH
René Otto shares his story with us.
OH CRAMPS!
out why you get them and how to
get rid of them.
AND MORE...
4 PUBLISHER’S PAGE
16 COMRADES MINI GUIDE
Plan your Comrades strategy with this innovative
and handy guide.
22 TALK TO ME...
Redi Direko shows us how to balance sport
and life.
PUBLISHER Mike Bray
mikeb@modernathlete.co.za
PUBLISHER ASSISTANT Joanne Mellon
JOURNALIST Michelle Pieters
SUB EDITOR Na’ama Oren
joannem@modernathlete.co.za
34
20
24
26
Contents
HEALTH - THE TREVOR
TOERIEN WAY
He lives on sprouts and vitamins, learn
why his diet works so well.
RUNNING AND SPORT
Swimming sensation Cameron van der Burgh
on running and swimming.
GENDER VERIFICATION
IN SPORT
Is she or isn’t she? We explore some of
the debates surrounding this topical issue.
32 RACE REPORTS
Totalsports Ladies Race - Stellenbosch and Momentum Health
Teavigo National Duathlon Series 2009.
33 SA 10KM CHAMPS
We review the 10km SA Championships.
33 ASK AN EXPERT
The ideal way to boost your training.
34 WELL WORTH HAVING
Don’t miss out.
ADVERTISING SALES Janice Pondicas
WIN AN ISOTONIC MEDIUM
FIRM MATTRESS
Sleep like a champion.
janicep@modernathlete.co.za
011 879 1900
DESIGN TEAM David Doubell
Michelle Peake
PHOTOGRAPHER Martin Eybers
36
WIN
28 New
30
CLUB REVIEW
Irene Road Running Club bares all for
our journalist.
FEATURES
BALANCE BIOMECHANICS
innovations in orthotics.
JOHNNY - THE GREAT
ALL-ROUNDER
We interview Living Legend
Johnny Halberstadt.
35 RACE PREVIEWS
Nedbank Cape Town Marathon, Blue IQ City2City Ultra
Marathon, BSG Energade Triathlon series, Landmarks Half
Marathon and 6km Fun Run, Demas 4-in-1 and Harrismith
Mountain Race.
40 STRESS RELIEF FOR ATHLETES
41 TIME TRIAL REVIEW
Boksburg Athletics Club
CONTRIBUTORS: Mike Bray, Andrew N. Bosch, Hilton Hort, George Koertzen, Na’ama Oren, René Otto,
Christine Peters, Jade Pondicas, Dr. Gavin Shang and David van Wyk.
IMAGES: Action Photo, Jonathan Castner, Ernest Killowan, Wouter Kingma, Trevor Lamprecht, Dean Leslie,
Nick Muzik, Ian Taylor, iStockphoto, www.totalindex.co.za.
A Modern Athlete publication, 3rd Floor, 16 Skeen Boulevard, Bedfordview. Tel 011 879 1900
Isotonic medium firm
mattress valued at R16 500 34
The information, views and advice published in ‘Modern Athlete’ are the opinions of our various contributors – we recommend that you consult with your doctor prior to embarking on any training or exercise routine. Modern Athlete can accept no liability for any injury or loss due to the information carried in this publication.
© 2009 PenQuin International. Copyright subsists in all work published in this publication. Any reproduction or adaptation, in whole or in part, without written permission of the publishers is strictly prohibited and is an act of copyright infringement which may, in certain circumstances, constitute a criminal offence.
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PUBLISHER
The short distance road racing calendar is in full swing and
runners have been spoilt with choices of some great 10km/21km
races. For those already sharp enough to have a go at the
longer distances, the Blue IQ City2City and Nedbank Cape Town
Marathon are the two heavyweights on the September calendar.
The prize money on offer at the two events is sure to produce
some wonderful times.
We have also been spoilt with some fantastic athletics in the
European season, the highlight being the World Athletics
Championship in Berlin where Usain Bolt once again produced
the goods to capture the imagination of the world. He is truly
an incredible athlete and we are privileged to be able to witness
him in full flight. He is elevating the status of athletics much
like Tiger Woods did in golf. The sprint double and another two
world records! Amazing thing is, I reckon he can go even faster,
especially over 200m. It seems like they are breeding sprinters in
Jamaica. They ended second on the medal list with 13 medals,
seven of them GOLD! This from a relatively poor country with a
population of less than three million people. Kenenisa Bekele was
once again sensational; I think we are all waiting for the day he
moves onto the road to see if he can produce the same form over
21km/42 km. The shock result had to be the loss in the women’s
pole vault by Isinbayeva. I wonder what odds the bookies would
have given you on her not even registering one clearance?
The amazing thing is that she literally vaulted back into the
record books a few days after the championship to set a new
record in the Golden League meeting in Zurich.
I found myself shouting words of encouragement at the TV
screen and am extremely proud to be South African as we
produced much better results than the Olympics. Godfrey
Mokoena, once again, showed his class with a second place
in the long jump. This time he got a little help from some of
his team mates in the medal count as we finished ninth on
the medals table, one place higher than Australia (thought I
would just mention that) with two golds and a silver. Caster
Semenya burst onto the scene with an incredible run, winning
the women’s 800m. Her victory and the controversy surrounding
it have now become a global topic. One has to feel for our
seasoned veteran, Mbulaeni Mlaudzi. He produced one of
ACTION PHOTO - FOR ALL YOUR ATHLETICS AND SPORTS PHOTOGRAPHY NEEDS.
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ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
the gutsiest 800m races EVER by a South African in a major
championship to win gold, but became the supporting act
and forgotten hero in the political roadshow that followed the
return of Semenya. Mlaudzi had this to say at the medallist press
conference, “I’ve been around for a long time. I’m very happy,
very grateful for this medal… Today is the most important day in
my life.” Congratulations Mlaudzi, Modern Athlete salutes your
amazing achievement.
One can only have huge compassion and support for Caster
Semenya. Her performance on the track was incredible, but
what has happened since can only be devastating for the young
athlete from Polokwane. Imagine the anxiety shrouding her at
the moment as she is put in the global spotlight, we believe,
through no fault of her own. All of a sudden, she has become
a political pawn, emerging from obscurity to face some of the
toughest questions a woman could ever be asked. It’s great
that our country is standing behind our new wonder girl, but
it is extremely disappointing that some budding politicians and
journalists have used her situation to create sensationalism with
poorly researched statements. It would be better for our sport if
these idiots stayed out of it.
Welcome to the fourth edition of Modern Athlete. The response
to our publication has exceeded our wildest expectations.
We received great comments from our readers. The acceptance
from advertisers has been excellent and well wishes from major
industry partners have flowed in. A big thank you to everybody
from all at Modern Athlete!
// One can only have huge compassion and
support for Caster Semenya. Her performance on the
track was incredible. //
Spring has sprung and the roads are full on runners once again. It
is amazing how the 1st of September is like the end of hibernation
for seasoned runners and a day of calling for budding newbies!
The weather has certainly played its part. A light shower in late August followed by the
arrival of, dare I say, HOT SUMMER DAYS in early September meant the trees were already
showing off new green sprouts and the chitter chatter of the early morning running schools
was rivalling the chirping of the birds.
This month we debate an interesting and contentious point that
could evolve one of our greatest events. The question is: Do you
think the Comrades Marathon should introduce a 21km race?
The purists will scoff at the idea and what it will do to tradition,
but commercial partners and KZN tourism may have a slightly
different view. There is no doubt that the half marathon at Two
Oceans has been a huge success. This is how a Comrades 21km
could potentially work. You could have the 21km on the same
route as the ultra (i.e. from Pinetown on a down run). It could
start 30 minutes after the main event and with a three hour cut
off time, it would still finish in the stadium two hours before the
front runners of the ultra came in. There are a lot of factors to
be considered, but generally, the logistical impact on the course
should be minimal as all the water points, traffic management,
etc are already in place. Over time, a lot of these runners may be
converted into completing the ultra and provide a natural feeder
system into an event that has been struggling to substantially
increase numbers over the last couple of years. Share your
opinion with us at www.modernathlete.co.za.
Speaking of Comrades, the organisers have really gone to great
efforts to make 2010 a special year, so if you were considering
making your debut or coming back for one more, this is the year
to do it. The website has some great training programmes for
novices and one should try making an effort to get to one of the
roadshow events. They are of great value.
Congratulations to Stephen Mokoka on winning the Nedbank
SA 10km Championship in a PB. It’s also fantastic to see Yolande
Maclean back on the roads after a long lay off through injury.
On a personal front, I have set the Winelands Marathon in
November as a goal for a PB. I have just entered a five week
strength training session, so it’s hills and more hills at the
moment. I can really feel the extra weight, all 7kg of it, gained
after Comrades. Every year, I promise myself I will not put on
weight in the ‘off season’, yet somehow it just piles on. It may
have something to do with the bigger portion sizes, plus the odd
pizza and beer. Who knows? Maybe one day I will work it out.
We have some exciting news next month as we introduce our
new general manager and editor. I am sure you will all approve of
our choice as we strive to bring you, the modern athlete, the best
publication possible.
Each month, we are growing our distribution to clubs in all
regions and I would like to welcome all new readers to the
Modern Athlete family.
See you on the road!
WHERE TO FIND YOUR MODERN
ATHLETE PUBLICATION
The August edition of Modern Athlete is available at
over 300 distribution points through Gauteng, Cape
Town and Durban. Visit www.modernathlete.co.za
to locate a point in your area.

Readers’ Comments
We receive so many great comments from our readers; it is such an inspiration to our team to
know that they are producing a publication that is making a difference. We thought we would
share some extracts with you.
I found your “newspaper” very
interesting, so did my wife. She
isn’t even a runner! Thank you for
publishing such quality!
Regards
Eric Parker
I picked up the inaugural edition at
the Comrades Expo in Durban, and
was already hooked!
I’ve just finished reading the 2nd edition, and do
hope you can keep this up. It’s so nice to read a
LOCAL running magazine with interesting and
LOCAL news and articles.
Keep up the good work, I only hear good things
from other runners!
Chris Little
Hi Mike
Your magazine is a real inspiration. I know I
will not be doing a Flying Fourie 1 600m time,
but what keeps me going is the stories of the
real people that, just like me, only discovered
the joy of running on the other side of 35. Only
one problem. Can you double the amount of
articles? It takes me three days to finish it –
because it is this good. What am I suppose to
read the rest of the month??
Regards
Danie
Dear Mike
I received your interesting Mag in
my 702/Discovery goodie bag last week.
I was very motivated by the article about
Filipe De Lomba.
Mike, I am interested in joining a running
Club in my area.
Thank You
JOIN THE TEAM
We are looking for people who are
passionate about running and have the
skills to be part of this great adventure.
This is an ideal opportunity to do what you
love every day.
GAUTENG
Sales person – Unique individual with proven
print media sales record, enquiring nature, great
communicator and self motivated. 3 – 5 years
industry experience.
To apply, send your cv to
editor@modernathlete.co.za
I recently picked up a copy of the Modern
Athlete magazine from Top Events in Cape
Town. I really enjoyed reading a magazine
that is written by fellow athletes, great
magazine. Please could you tell me how I can
obtain this magazine when it is published in
future?
Many thanks
Tim
Dear Mike
Congratulations on the launch of your
new publication, just what we need. This
publication gives stories on South African
runners by South Africans for South
Africans. I wish you great success for the
future, viva ‘Modern Athlete” viva.
Regards
Brian Gould
Dear Modern Athlete,
Congratulations on the
magazine, the second copy
I got from the club and have
really enjoyed reading it. It is
local and has very useful info in
it. July issue on Filipe was very
inspirational to me; I’ve also got
fat and have not done much in
the last two years.
My goal is to run Comrades next
year. Keep it up and thanks again
Regard
Ian Lotter
Hi Mike
I got your third edition of the
Modern Athlete at the Vodacom race
yesterday and must say it seems you are
onto a great thing here! Please keep
it up!
Kind regards,
Marcél Viljoen
Mike
Trust you are well. Picked up your July issue last night.
Good read again and lump in the throat stuff over
SaloshnieHi
Wayne’s Comrades finish story. Keep up the good work.
Regards
Patrick
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Image: Nick Muzik
Image: Ian Taylor/RacingThePlanet Limited
6
IN THE LEAD
The Desert
Runner
He has become known as the desert runner, a man who has done nearly all of
his running in the most dry, hot and windy places on Earth; over sand dunes, up
mountains and on dangerous trails. Now he is ready to tackle the mother of all
adventures – a 200km race through the Amazon Jungle, running amongst rodents
the size of dogs and where leg guards are a necessity because of the huge snakes.
And as the organisers of this race warn, the two most important things you should
bring into the Jungle with you are your eyes. Modern Athlete spoke to Hout Bay
runner, Ryan Sandes, about his upcoming race through the Amazon Jungle.
THE CHALLENGE OF A LIFETIME
Imagine running 200km through extreme terrain - sound tough
enough? Now try doing it while keeping an eye out for snakes,
over-sized rats and wild pigs. And if this is not enough, don’t
think you are just going to run from point A to B. Swimming
across creeks, negotiating rope crossings and making their way
through mud, swamps and up hills all becomes part of a day’s
run for competitors in the upcoming Jungle Marathon from
8 to 17 October. Not a race for the faint-hearted, especially when
previous entrants say that if you run the Jungle Marathon once,
you never return.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
For Ryan Sandes, the Jungle Marathon is an ultimate challenge
and in a couple of weeks he will be flying off to Brazil, mosquito
net, hammock and all. After all, he knows how to look after
himself in extreme races. He won the Gobi Desert Race in
China and the Sahara Desert Race in Egypt, both 250km
self-supported races over seven days and both part of the
extreme Four Deserts Challenge.
Ryan, who has only been running for three years, stunned the
sporting community last year when, as an unknown runner,
he came from nowhere to win the Gobi and shortly afterwards
// He won the Gobi Desert Race in China and the
Sahara Desert Race in Egypt, both 250km self-supported
races over seven days. //
the Sahara, making him not only the first South African to win
these gruelling races, but also the first entrant ever to win each
and every stage of both the Gobi and the Sahara. Time Magazine
even named the Four Deserts Challenge as number two on its list
of Top Ten Endurance Competitions in the world (the list includes
such events as the Tour de France and the Dakar Rally).
27-year-old Ryan found out about the Jungle Marathon through
fellow competitors. It is said to be one of the hardest marathons,
not because of the distance, but rather because of the extreme
conditions. Ryan has never been one to back off from extremes.
“I like to try harder races than what I have done before. I try to
push myself further. I have also never been to South America and
to run there in such conditions will allow me to truly experience
the environment. Hey, you only live once,” says Ryan, who has
a BSc Degree in Construction Studies and an Honours Degree in
Quantity Surveying from the University of Cape Town.
JUNGLE LIFE
The race, which will be held in Floresta Nacional do Tapajós, in
Pará, Brazil, attracts competitors from all over the world. Entrants
have the choice of two distances, 200km or 100km. The race
is open to men and women, individuals and teams. There will
be either four stages over four days (for 100km runners) or six
stages over seven days (for 200km runners), varying in distance
from approximately 16km to 87km. Each stage will have a
maximum time for completion and any runner failing to arrive
within the allocated stage time may be eliminated. The decision
is taken by the race director and depends on the reasons for not
finishing in time, the stage and the physical and psychological
condition of the athlete.
The Jungle course is designed in a series of loops to minimize
the spread of runners and facilitate emergency evacuations if
required. Each stage is clearly marked with biodegradable tape.
At each checkpoint, located every 5km to 10km, runners can
replenish their water supply, rest and, if necessary, seek medical
advice. Each checkpoint is also manned with military personnel,
firemen to handle possible evacuations, a doctor or paramedic
as well as two local guides from the particular area of the
CHECKLIST OF THINGS TO TAKE WITH
YOU TO THE JUNGLE
Mosquito net
Rainfly sheet
Food supplies to last for four
to seven days of racing
Insect repellent
Compass
Knife
Compulsory medical kit
Torch and spare batteries
Waterproof matches or lighter
Emergency whistle
Water purifying tablets

Image: Nick Muzik - www.nickmuzik.com
jungle to assist with the quickest route out of the jungle should
someone be evacuated. The military firemen sweep each stage
of the race one day in advance to double check for potential
dangers. Although great navigational skills are not a prerequisite
to compete in this race, common sense is. The route winds
along pre-existing paths, on trails and tracks through primary
jungle and around and through natural obstacles such as streams
and rivers.
KISS YOUR COMFORTS GOODBYE
The Jungle is an unforgiving place where the weather can change
from sizzling heat to pouring rain within minutes. Competitors
have to carry all their own equipment and food and are only
provided with water. “The humidity in the Jungle is about 97%
and the temperatures range between 30°C and 40°C. You also
have to be extremely careful of the terrain, as it is easy to hurt
yourself by stepping into a hole covered by vegetation or leaves,”
says Ryan.
On arrival in Santarém, a city in the state of Pará, competitors
are transferred by boat to the village of Alter do Chão. They then
depart for an overnight trip on a boat to the Jungle base camp
at Itapuama. “The journey on the boat is about eight hours and
I hear it is quite crammed because everyone has to pitch their
hammocks and sleep on the boat,” says Ryan.
// The Jungle is an unforgiving place where the
weather can change from sizzling heat to pouring rain
within minutes. //
Image: Ian Taylor/RacingThePlanet Limited
TRAINING AND GEAR
The local jungle guides who help with trail preparation, as well
as the military and fire service support teams, cover their arms,
legs and heads when they are in the jungle because of the plants
that can cut skin. If you don’t cover your skin, you are also more
likely to get ticks as you cross swamps. But the scariest thought
of all is that you have less protection against snake bites if there
are no layers between the Jungle and your skin. Some even
recommend snake guards that protect the legs from just below
the knee to the top of the feet. Though snakes are not predators,
they will attack when stepped on. “I decided against the snake
guards. It looks too uncomfortable. I normally wear compression
tights, but for this race I will wear full length tights to protect
myself against scrapes and cuts,” says Ryan. He is also looking
at ways to protect his feet from getting wet and while training,
he deliberately runs through wet puddles to get his feet used to
possible wetness.
Ryan’s backpack weighs about 9kg. Competitors need to be
totally self-sufficient and take their own hammocks and some
type of covering to keep warm at night when they sleep at
campsites along the shores of the river. Like all other competitors,
Ryan had to undergo a full medical examination as part of the
entry process. He is planning to leave a week before the start of
the race in order to acclimatise.
Ryan normally trains in a three to four week cycle, starting
off with an easy week which builds up to a difficult week.
His average weekly programme for big races includes:
Monday: Gym in the evening and sauna afterwards.
Tuesday: Run for 15km to 25km including running in
an environmental chamber at the Sports
Science Institute of South Africa (one hour on
the road and 40 to 60 minutes in the chamber).
Wednesday: Run two to three hours on trails/mountains
(with backpack).
Thursday: Run for 15km to 25km including running in
environmental chamber (one hour on road and
40 to 60 minutes in the chamber).
Friday: Gym.
Saturday: Three to nine hour run on trails/mountains
(with backpack).
Sunday: Three to five hour run on trails/mountains
(with backpack) followed by gym and sauna.
Ryan trains on trails around Hout Bay, Table Mountain, Cape Point and on the
beach. He usually runs alone, but sometimes he has a buddy who joins him
for two hours of his long run. “I get bored running on the road, but on trails
it seems as if things get a lot clearer. Halfway through a six hour run, a lot of
things clear up in my head. The only bad thing about running so much is that
my social life has gone downhill!”
In the months leading up to the Jungle Marathon, Ryan has added a lot
of gym work to his routine in order to strengthen his body. Training in
the environmental chamber has also helped him. He runs on a treadmill
in the chamber where one can control the heat and humidity. He
sometimes pushes the heat up to 43°C and the humidity to 40%.
“I would love to win the Jungle Marathon. That’s the best case
scenario, but I would be naïve to think I can just go out there
and win it on my first try. My goal is to try and finish it as quickly
as possible, but anything can happen. You could be bitten by
a snake and apparently there are giant rats and wild pigs to
negotiate. If I see them, I will probably climb up a tree,” says
Ryan, who admits he is terrified of snakes. He has woken
up a few times in the last couple of weeks leading up
STAGES OF THE JUNGLE MARATHON
The stage distances are approximately as
follows, but are subject to change
Stage 1: Departs 07:00 -16.3km - cut-off
17:30
Stage 2: Departs 06:00 - 24.5km - cut-off
17:30
Stage 3: Departs 06:00 - 31.1km - cut-off
17:30
Stage 4: Departs 07:30 - 18.4km - cut-off
17:30 (End of 100km race)
Stage 5: Departs 05:30 - 87km (This is a
non-stop overnight stage) - cut off at
19:00 on second day of stage
Stage 6: Departs 08:00 - 24.8km - cut-off
17:00 (End of 200km race)
Image: Wouter Kingma/RacingThePlanet Limited
7

Image: Ian Taylor/RacingThePlanet Limited
8
IN THE LEAD
// You could be bitten by a snake
and apparently there are giant rats and
wild pigs to negotiate. If I see them, I will
probably climb up a tree. //
to the race with nightmares about snakes. “I am nervous and scared in some ways, but also really
excited about this race.”
KEEP GOING
After the Jungle Marathon, Ryan would like to complete the Four Deserts Challenge. He still has to
do the Atacama Crossing in Chile and The Last Desert in Antarctica. His goal is to become the first
person to win each of the 250km Four Desert Challenges. “And after that I would like to do some
100 miler races.” Ryan has found his passion in extreme races. “I really enjoy it, both the physical
and mental side. You have to be strong mentally. It is a question of mind over matter. When I go
through a bad patch, I always try and tell myself I am achieving a lot just by being there. I also try to
break the race into segments.” It doesn’t seem as if Ryan has a lot of bad patches. He recently won
the Hansa Hout Bay Trail Challenge in July in a record time of 4:17.
Ryan is one of several celebrities taking up a celebrity challenge in 2010. This challenge is part
of Comrades 2010 and will see celebrities like Ryan, Ferdinand Rabie (Big Brother SA) and Garth
Wright (former Springbok scrumhalf`) competing against each other.
Not bad for a man who entered his first marathon by chance in 2006. He has always been active,
but never ran until his last year at varsity. He entered the Knysna Forest Marathon with friends;
and only because entries for the half marathon were full. Ryan landed up finishing the marathon
in 3:17 and shortly afterwards discovered his passion for trail running. “The feeling of competition
and achieving goals got me hooked and I wanted to do more races.” He eventually came across the
Four Deserts Challenge while surfing the internet. For Ryan, it was not only the perfect way of living
his newfound passion, but also a good way of seeing the world. And he has been doing so ever
since. As he says, “Live every day as if it is your last. Make the most of it and remember, what you
put in is what you get out.”
ADVICE FROM ORGANISERS
TO COMPETITORS IN THE
JUNGLE MARATHON
Waterproof everything. It is very hard to dry anything in the jungle
once it is wet.
Take plenty of mosquito repellent. Practice hanging your hammock
and mosquito net so that no insects can find their way in.
Consider sealskinz socks or some other method to combat wet feet.
Extremely good general fitness is vital for this race.
You need a rucksack that fits snugly to your back so it doesn’t get
caught in the trees at the side of the trails.
Treat the Jungle with respect and take adequate precautions in a
potentially dangerous location.
Prior to the race, a military specialist will highlight dangers in the
jungle and how to avoid them. This includes encountering wildlife,
dealing with the terrain, dangerous and poisonous plants to avoid and
your action plan if you are lost. Heed their advice.
Runners are obliged to replenish their water supply at each checkpoint
and must leave the checkpoint with a minimum of 2.5 litres of water.
Local fruits or plants growing in the jungle may not be eaten. The only
exception is an emergency when an athlete gets lost. However, it is up
to the athlete to know what things can and cannot be eaten.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
MICHELLE PIETERS
Image: Nick Muzik
Image: Ian Taylor/RacingThePlanet Limited
Image: Dean Leslie

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10
FEATURE
NEW BEGINNINGS
It is 3:30 in the morning. Sibu, as he is known to his friends, is
suddenly wide awake and lies silently in the dark. That’s when he
decides he has had enough of his big body. Today is the day to start
running. He gets up and fumbles in the dark to find his shoes.
He can’t even remember when last he had them on. Sibu then reaches
for his size 48 tracksuit pants and shirt. A couple of minutes later,
he breathes the cool morning air, silently welcoming the darkness,
knowing that at this hour no one can see his 143kg frame trying to
exercise. He knows a 4km route close to his house in the south of
Johannesburg and approaches it with a walking/running attitude.
That was 7 August 2007, a day Sibu will never forget because it
changed his life forever. “That day, I ran from one lamppost to the
next and then I walked from the following lamppost to another.
It took me 50 minutes to finish 4km. By the time I got home, I was
exhausted and sore, but within me there was a lot of excitement.
It was me against the world. I did not want to share my plans with
anyone because I have disappointed them too many times before,”
says Sibu.
Up until then, he had lived a life of too many cigarettes, beers
shared with friends while watching sport on television, eating
oversized portions and sometimes even eating two meals for lunch
in the canteen at work. Though he was not chubby at school,
he was also not the fittest boy in class either. While studying for
his BCom Accounting degree, his weight fluctuated constantly and
when he started working as Head of Operational Risk at African
Bank in 2004, his weight problems reached an all time high.
“I am very outgoing and love spending time with my friends, many
of whom I have known since school days. I am always surrounded
by people and to me a good time means sitting and chatting
with friends. Unfortunately, that is also how it all went wrong.
We used to drink a few beers and while drinking you end up
eating more and more,” says Sibu.
WEIGHTY MATTERS
Sibu has a big frame and boxed at school and university
because his father was a professional boxer. He also tried a
bit of weight training, but time and again, he would fall off
the wagon and go back to his old ways of no exercise. “I had
moments where I was trying to be fit and health conscious.
But sometimes I trained so much that when I lost interest, I did
so completely. I didn’t even want to drive past a gym because
it made me feel guilty. It wasn’t a happy life. My weight was
forever fluctuating,” says Sibu.
He started gaining so much weight that he had to buy size 48
pants. “Every time I bought clothes, I had to buy one size bigger.
It was horrible. I don’t have to wear a suit to work, but I still like
to dress nicely. Unfortunately, my size kept me from doing so.
I bought clothes that would fit instead of clothes that I liked.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
RUN LITE
50
How I Lost kg
The tall, muscular figure running into Durban’s Sahara Kingsmead Stadium almost gets lost
amongst all the other shapes and sizes, but there is something about the look on this man’s
face and the way he beats his chest that makes you look twice. Sibusiso Buthelezi, a runner
from Johannesburg Harriers Athletic Club, is not only finishing his very first Comrades
Marathon, he is also proving that determination can make you realise your dreams. Who
would have guessed that merely two years ago, this man was 50kg heavier, weighing in at
an astounding 143kg? This is the story of one man’s transformation from ‘fat boy’ to Bill
Rowan medallist.
The belt of my pants just made the last hole.” His usual cheerful
attitude towards life started changing. “I became nasty and spiteful
because I thought the world was unfair towards me.”
Every time he saw his friends, they would comment on his
increasing size. Sibu tried to down play it and often joked along.
“A lot of my friends said I looked more like a taxi driver than a man
who worked in an office. Inside, I felt bad but I tried not to show
how much it bothered me. The funny thing was it didn’t make
me eat less. The only other time I felt guilty was when I bought
clothes.” At work, he struggled to climb two flights of stairs and by
the time he reached the top, he was drenched in sweat. But Sibu
kept on eating and drinking, anything from pizza to beer. Eating
became a habit, it became synonymous with socialising. But after
his first run on 7 August 2007, Sibusiso’s life started changing.
CHANGE AND DETERMINATION
He started running every day and also changed his eating habits.
“I started taking a lunchbox to work, filled with a sandwich, fruit
and salad.” Initially, he did not make any drastic changes as he
was scared he would be put off by bland diet food
and not stick to his new programme. He slowly
introduced dietary changes such as no
longer buying snacks at the vending
machine, but rather nibbling on fruit and
dried fruit. He no longer ate at the work
canteen and changed to eating low fat
SIBU ALL SMILES
AFTER COMRADES.
products. “I just made small changes, for instance I still had a bit of
mayonnaise on my sandwich, but it was the low fat version.”
He cut out red meat and only had chicken once a week. He mainly
ate fish and vegetables or stir fry for supper. “By then my wife
(Lizzy) realised it was not just another one of my whims and she
supported me. She got my running clothes ready in the morning
and prepared all my food,” says Sibu, who also added a weight
training routine in the evening to his exercise programme.
By September 2007, he was running 8km, though he still started
at 3:30 for fear of people seeing him and making fun of him.
“I remember the security guards laughing at me when I ran. At work,
a lot of people doubted me and said I would never last. In my mind,
I created an imaginary book called my humble pie book. Every time
someone laughed at me, I would write his name in my humble pie
book. The names in that book increased every day,” says Sibu.
// Every time someone laughed at me, I would write his
name in my humble pie book. The names in that book increased
every day. //
Initially, he didn’t weigh himself. “I was so scared because I wasn’t
even sure I could maintain it, but I could feel I was losing weight.
My belt was now in the third hole.” Only six weeks into his new
programme, he worked up enough guts to get on the scale. He still
weighed a hefty 136kg, but was 7kg lighter than before.
Sibu kept on running, alternating between 8km and 10km runs.
He eventually confided in a friend, Meetash Patel, about his desire
to tackle a running race. In November 2007, Sibu, weighing 107kg,
and Meetash ran the Soweto 10km in an hour. “It was my first race
ever. I enjoyed it so much and just wanted to do more,” says Sibu,
143kg
size 48
SIBU IN HEAVIER DAYS.
who was still not running in proper running shoes. He describes his
shoes as a pair of takkies he bought over the counter a couple of years
earlier. They were so old, he kept the front parts together with tape.
REAL RUNNER
In February last year, Sibu ran his first 21.1km at the Deloitte
Pretoria Half Marathon. “My time was 2:07 and for the first

time I was not embarrassed to run. I was a man
on a mission.” He completed a couple more half
marathons before a friend at gym, Zola Mafeje,
convinced him to join Johannesburg Harriers Athletic
Club. Sibu’s goal was to run the Soweto Marathon
and by the time he ran it in November last year,
he had already slimmed down to 97kg. His first
marathon was no walk in the park and the words
‘hitting the wall’ soon became a reality. “Things
went well up to the 36km mark, but then my body
suddenly just came to a stop. I had to walk and even
that was too much of an effort. My feet hurt and
I had blisters. I eventually finished the race in 4:18.
That’s when I realised I also needed proper
running shoes.”
By then Sibu’s humble pie book was nearly empty. “People
congratulated me on my weight loss. It inspired me because I had
the weight of an audience on my shoulders. I did not want to
disappoint them.” In February this year, he ran the Dischem Half
Marathon in Bedfordview in a time of 1:43. A couple of days later
while running in Meyersdal, a suburb south of Johannesburg, he
met up with a group of runners who meet every morning at 5:00
at the Virgin Active gym. “They saw me running and said I should
join them. The next morning I was there. It was so nice. For the
first time, I ran with people who knew different routes. Some of
the runners were faster than me, all were more experienced and
they talked about running all the time. It changed my life and my
running improved so much. Everyone just accepted me. At first we
just spoke about running, but later we shared other things too,”
says Sibu.
He never really gave Comrades much thought but after a couple
of weeks running with his newfound friends, it slowly started
becoming a dream. “Every time I ran with my new group, every
second sentence had to do with Comrades. That’s when I decided
to tackle it.” By then Sibu weighed 92kg, ideal for his frame
and height.
He qualified for Comrades in a time of 3:39 at his second 42.2km
ever, the Cape Gate Vaal Marathon. Shortly afterwards, he ran his
first ultra marathon, Om die Dam, which he describes as a learning
// Some of the runners were faster than me, all were
more experienced and they talked about running all the
time. It changed my life. //
curve. The race made him realise he is an impatient runner
who starts fast but fades in the latter part of the race. “After
Om die Dam, I ran the Two Oceans Ultra Marathon and also had to
negotiate the last few kilometres. I thought that was the way it was
going to be at Comrades; run faster in the first half and negotiate
the second half. I had a finishing time in my mind but never said it
out loud. My goal was to finish in the single digits. 9:59:59 would
have been perfect!”
A LIFE CHANGING DAY
He felt prepared, but also very nervous on Comrades day. “People
always say you feel emotional after Comrades, but for me it was
the other way around. I was very emotional at the start. There were
so many people around me, but I felt so lonely. I looked left and
SIBU WITH HIS KIDS VUKANI AND NJABULO.
ahead of it. At the 30km mark
he joined a smaller group of
runners and did everything
they did. “I had no idea what I
was doing so I thought I might
as well join them. I was like a
student. When they walked,
I walked and when they ran
I ran.” Just after the halfway
mark, the sub-nine hour bus
passed them and Sibu decided
to take a chance and join them.
“There are so many things
about Comrades that I don’t
even remember because I was
too emotionally involved in
that race.”
right and it seemed as if
everyone around me knew
exactly what they were
doing, except me. I was
scared I would not finish and
disappoint myself as well as
my family and friends who
were there to support me,”
says Sibu.
He saw the sub-nine hour
bus at the start and decided
he just needed to stay
COMRADES 2009 - I DID IT!
At about the 70km mark, Sibu’s
energy was low and he started thinking of falling back, but at that
moment he heard someone screaming his name. It was his wife and
two boys, Njabulo (6) and Vukani (3), joined by friends cheering him
on. “No one will ever know how much energy that gave me.
I didn’t pull back and hung on to the bus.”
Shortly afterwards, he ran past a feeding station with speakers
announcing the tenth lady, Kashmira Parbhoo, had just made her
way into the stadium. Kashmira is one of Sibu’s running friends,
with whom he trains in the mornings. “When I heard Kashmira’s
name, I thought, it looks like this is our day! And as we started
getting closer to the stadium, I realised that a sub-nine hour was
on the cards for me. It was the most amazing feeling. When I ran
into the stadium, I saw my family and I beat my chest for my boys.
That day was so emotional not only because I finished the race, but
because I realised I had come a long way. For the first time, I saw
myself as a runner.”
OVERCOMING HARD TIMES
When one speaks to Sibu’s friends you quickly realise how much he
is loved and respected, not only for his sheer determination to lose
so much weight, but also because of the many hardships he has
endured in life.
11
At the age of 4, he was kidnapped in Soweto where he grew up,
but as his kidnappers fled with him in their car, they were involved
in a car accident and Sibu was rescued. In later life, he was involved
in a serious car accident and landed in hospital with a blood clot
in his brain. He could not read, write and had no feeling in his arm
and one part of his face. “Doctors thought it could also be a brain
tumour that I had before the accident. They wanted to operate, but
I refused and started seeing a homeopath. A couple of months later
it was gone,” says Sibu.
LOOKING AHEAD
He believes running has brought him closer to his family. “In the
past, I would get home late and not see my kids before they went
to bed. Now I can account for my time and I make sure I spend
quality time with them. My family also comes with me to races.
Races have become a family outing for us. We wake the kids and
they dress up. On the way to the race, my wife plays my favourite
music by Tracy Chapman. My family is proud of me and my eldest
boy has also started running a little bit now.”
Sibu could never go back to his old ways. He looks forward to his
morning runs and enjoys his healthy way of living. He is inspired by
people from his running group, especially Cindy Beeming and her
husband, Arthur, with whom he has a special bond. “They are just
such inspiring people with an amazing ability to make everyone
around them happy and feel good about themselves,” says Sibu.
He loves running because it is an undiscriminating sport. “All shapes
and sizes run. There is no such a thing as this one has a R10 000
bike and that one has a R3 000 bike. Runners are all equal in those
long kilometres on the road. It’s just you, your running shoes and
your fellow runners around you.”
Sibu would like to run many more Comrades and one day maybe
even compete in an Iron Man. “God has given me a lot of chances
in life. I have learnt how to live my life in the right way. This is one
chance I am not going to mess up.”
MICHELLE PIETERS
TWO OCEANS SLIM AND HAPPY SIBU AND HIS WIFE LIZZY. NJABULO AND HIS FRIEND KEAGAN FOSTER.
Image: Trevor Lamprecht

12
NUTRITION
Christine on PROTEIN
Dietician, Christine Peters, shares some secrets about how PROTEIN
affects our diet!
Proteins are made up of amino acids, the building blocks of all tissues in our body. As well as being
essential for growth and repair of body tissue, they are used to make hormones, enzymes, antibodies
and neurotransmitters, and help transport substances around the body. Both the quality of the
proteins you eat (determined by the balance of these amino acids) and the quantities of proteins you
eat are important.
Generally, it is recommended that protein make up 15% of our
total energy intake, but we are often not given enough guidance
to the quality of protein. For example, the average baby only
receives about 1% of its total energy intake as protein and
manages to double its birth weight in six months. This is because
the quality of protein is good and easily absorbed. Assuming
that you actually take in 15% protein daily, 10% should be good
quality (about 35g). This is an optimal intake for most adults,
unless pregnant, breastfeeding, recovering from surgery or
undertaking large amounts of exercise or heavy manual work.
For us runners, the amount and quality of our protein intake is
vital in ensuring we stay fit, healthy and strong.
PROTEIN REqUIREMENTS AND ENDURANCE
EXERCISE
The amount of protein you need increases or decreases when
exercising, according to the amount needed to fuel muscles, and
the amount needed to account for any extra muscle that is laid
down. As an athlete generally consumes more calories, this extra
protein needed during endurance sports is generally covered,
so there is no need for athletes to supplement with powders
and supplements.
Most athletes’ total protein needs are met with 1g protein per
kilogram of body-weight e.g. 60g for a 60kg athlete. However,
if an athlete’s daily training sessions are lengthy and intense
(burning up a significant amount of their protein fuel), they will
require an increased protein intake. The protein requirements of
different athletes are summed up in this table:
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
General sports activity 1g of protein per kg body weight
Endurance training athletes 1.2g to 1.6g of protein for every
(aim for high end of range kg you weigh
for very strenuous and
prolonged activity)
Adolescents and growing 2g of protein for every kg you
athletes weigh
Pregnant athletes Extra 10g of protein per day in
trimesters two and three
Breastfeeding athletes Extra 20g of protein per day
Most South African diets cover these recommendations
(12% to 15% total energy intake as protein) however,
low-energy consumers may find that 15% to 20% of their total
energy budget is needed as protein. For example, people who are
watching their weight and are only eating limited amounts, may
need to consume a slightly bigger percentage of their total intake
as protein.
PROTEIN MYTHS
In the sporting world, many people tend to think that consuming
large amounts of protein will lead to bigger muscles and
enhanced muscle function. However, any excess protein that is
not used is broken down and its
waste products are excreted
via the kidneys in urine.
This means that a high
protein diet will put
strain on the kidneys
and can even leech
calcium off your
bones, increasing the
risk of osteoporosis.
// Many people tend to think that consuming large
amounts of protein will lead to bigger muscles and
enhanced muscle function. //
In fact, there isn’t enough evidence to prove that massive
amounts of protein in any form are advantageous to athletes.
Also, concentrated amounts of amino acid solutions found in
protein can cause cramping and diarrhoea due to the large
amounts of water that are drawn into the intestines.
GOOD PROTEIN, BAD PROTEIN
Protein choices should always be made with other nutritional
goals in mind. Animal proteins supply the body with essential
amino acids which are easily absorbed, as well as other nutrients
such as calcium (dairy products) and iron (meat and shellfish).
But, many animal proteins are also naturally high in saturated fat
and cholesterol. The best choice is to choose proteins with a low
fat content, such as low fat or fat free milk, chicken without skin,
lean beef or boiled eggs. Vegetable proteins, on the other end of
the scale, tend to be high in carbohydrates, such as is found in
soya products like soya sausages, cutlets, burgers.
COMPLETE VERSUS INCOMPLETE PROTEINS
Some foods provide a good balance of essential
amino acids and are generally regarded as superior
sources of protein. Generally, animal proteins are seen
as more ‘complete’ in terms of their amino acids, than
vegetable proteins. But, people who don’t eat many
animal proteins can obtain essential amino acids from
a variety of plant foods such as vegetables, fruit and
grains. Grains, nuts and legumes are great sources of
plant protein but they all lack a different essential
amino acid. When these complementary proteins are
eaten together, all the essential amino acids can be
obtained from them. Not sure how to combine these?
Try rice and beans, rice and peas, peanuts or peanut
butter and bread, or samp and beans.
YOU DON’T EAT MEAT?
There are a lot of concerns surrounding vegetarians and vegans.
Vegans have to make a concerted effort to eat sufficient amounts
of high quality protein and are at risk of having insufficient
amounts of calcium, iron and vitamin B12. It is recommended
that true vegetarians consult a dietician to ensure they get a
good balance of essential nutrients. Lacto-vegetarians (dairy
consuming vegetarians) and ovolacto-vegetarians (egg and
dairy consuming vegetarians) can easily meet the recommended
intakes of these ‘lacking’ nutrients.

PROTEIN, PROTEIN EVERYWHERE
This table can be used a guideline to help you assess which
proteins will help you meet your daily nutritional requirements.
Protein-Rich Foods
The following foods have approximately 10g protein:
Low-fat animal proteins
Grilled fish 50g cooked weight
Tuna, salmon or pilchards 50g
Lean beef or lamb 35g (cooked weight)
Turkey or chicken 40g cooked weight
Game biltong 15g
Lean beef biltong 25g
Eggs 2 small
Cottage cheese 70g
Reduced fat cheese 30g
Low fat yoghurt 200g carton
Low fat milk 300ml
Liquid meal supplements 150ml
Vegetable proteins
Wholewheat bread 4 slices
All bran flakes 2 cups
Cooked pasta 1 ½ cups
Cooked brown rice 3 cups
Cooked lentils 2/3 cup
Baked beans 4/5 cup
Cooked soya beans ½ cup
Nuts 50g
Raw tofu 120g
Peanut butter 3 tablespoons
Source: Langenhoven M, Kruger M, Grouws E, Faber M. MRC Food
composition Tables, 3rd Edition. Parow: Medical Research Council. 1991.
References:
The South African Fat & Protein Guide by Prof Nola Dippenaar &
Liesbet Delport (RD) SA.
The Complete South African Guild to Sports Nutrition by Louise Burke.
CHRISTINE PETERS//MODERN ATHLETE DIETICIAN
IN THE NEWS
Back on the ROAD
Yolande Maclean, five times gold medallist at the Comrades Marathon, is back
on the road and ready to race again after a nagging knee injury that kept her
from her favourite sport for close to 18 months. “It was probably the worst time
of my life. I didn’t know if I was going to run again and even if I could, I was
unsure if I was going to be the same athlete as before,” says Yolande, who has a
Comrades personal best of 06:29:47.
Her comeback has been sweeter than expected, having won the
Old Ed’s Half Marathon (in Houghton) in a time of 81:46 and
the Joe Stutzen Half Marathon (at the Wanderers Club in Illovo)
in a time of 81:10. She followed it up with another win at the
Carnival City Half Marathon in Boksburg finishing in 79:21.
“It was awesome to win, though it wasn’t the plan.”
Yolande’s running woes started just before the Dischem Half
Marathon in Bedfordview last year. Though she placed third,
she battled with knee pain which got worse in the weeks that
followed. After being treated for various injuries, she was
diagnosed with a cartilage tear in her knee. She underwent
Modern Athlete
Ranking System
Selected rankings as at 31 August 2009
See where you would rank against these times, then register and load your run times.
a small knee procedure which forced her off the road for six
months. “I was so frustrated and heartbroken that I could not
run Comrades.”
RANKING
Modern Athlete’s Ranking System is your own unique running ranking system. It gives you the opportunity to see how
you rank against your fellow runners over all distances and to map your own progress for all your runs. It becomes
your own personal on line race tracker. You don’t need to only log your PB. You can track all your race times.
The Modern Athlete Ranking System automatically ranks your times in the different official age categories as well as an overall
category and you can go back as far as you like. For example, you may be a 51-year-old master now but you ran your PB
marathon as a senior 15 years ago. When you go into the calendar, all you need to do is change the year to 1994 and enter
your race details and time. You will automatically be ranked in the senior section.
Go to www.modernathlete.co.za, register and load your times.
Rank Name Time Race Date
10km
11 John Neale 00:38:43 Alberton Athletic Club 10km Night Race 2003/09/10
15 Kerry Roos 00:40:51 PetroSA 2009/08/15
19 Lesyl Potgieter 00:43:07 Liquifruit Irene 10km 2009/02/11
23 Stephan Sieberhagen 00:45:19 Petrosa 2009/08/15
27 Lyndsay Shaw 00:49:53 ADT Security Pirates 10km Run & Walk 2008/07/13
31 Alistair McIntyre 00:53:15 Forest 10km 2009/07/19
21.1km
11 Karel Kapp 01:26:54 McCarthy Toyota Half Marathon & 10km 2009/02/07
15 Hilton Hort 01:31:20 Rand Road Warriors Marathon 2009/02/24
19 Derrick Oliver 01:35:16 Jolly Jumo 2009/07/04
23 Mandrie v.d. Walt 01:39:52 Tukkies 2001/02/27
27 Riette van Niekerk 01:46:01 Skukuza Castle Half Marathon 2009/08/01
31 Lyndsay Shaw 01:52:05 Traumeel Wally Hayward 2009/05/01
32km
6 Mike Bray 02:29:33 Brooks Striders 32km 2009/02/08
7 Peter Bester 02:30:57 John Hattle 1998/05/24
8 Niel Cillie 02:31:31 Brooks Striders 32km 2009/02/07
9 Lesyl Potgieter 02:36:45 RAC City Lodge Tough One 32km 2008/11/23
10 Janice Pondicas 02:45:00 Brooks Striders 32km 2006/02/12
42.2km
11 Mark Cockcroft 03:01:00 Lucazade Marathon 1991/03/31
15 Bob Harvey 03:17:00 Elands Valley 3 in 1 Run 1999/03/14
19 Lesyl Potgieter 03:28:38 Deloitte Pretoria Marathon & Half Marathon 2009/06/28
23 Christo Schoeman 03:35:33 Cape Gate Vaal Marathon & Half Marathon 2009/03/01
27 Christo Schoeman 03:55:21 Ottosdal Night Race 2009/01/31
TM
13
She started training again in November and joined Jeppe
Quondam Athletics Section. “Looking back now I realise my
injury was probably a blessing in disguise. I have learnt more of
who I am and what I want. I stopped seeing myself as just Landi,
the runner.” She doesn’t say much about her running plans for
the future, but fitness and strength are her main goals for now.
“I don’t want to put pressure on myself by saying what my goals
are. For now I am just a modern athlete like everyone else.”
Image: www.totalindex.co.za

14
MY STORY brought to you by
My Way to the Finish
After what seems like a long winter’s rest, many runners have
started taking to the roads again, some already dreaming of a
Comrades medal in 2010. With this renewed pounding of the
tar, René Otto, looks back at his Comrades 2009 experience and
shares lessons learnt from this great race.
The mystique of the Comrades Marathon captures the
imagination of South Africans every year. The organisers call it
The Ultimate Human Race. It certainly is the only foot race of
nearly 90km in the world that attracts around 13 000 participants
yearly. In addition to the runners, some 300 000 spectators
provide support along the route. It is difficult to understand why
so many people run Comrades, because anyone who has tackled
this epic challenge will testify to the gruelling nature of it. How
then can its popularity be explained? In my view, Comrades offers
ordinary people like you and me the opportunity to do something
truly extraordinary. It offers a real challenge and South Africans
love a challenge. The race belongs to the masses as much as
it belongs to the 100 or so hopefuls who believe they stand a
chance of winning.
EARLIER YEARS
In my late 20s and early 30s, I completed seven Comrades
marathons with two silver and five bronze medals. I didn’t
run again for nine years. Between 2002 and 2004, I returned
to complete numbers eight, nine and ten. After receiving my
permanent green number for completing ten runs at the age of
45, I decided to hang up my running shoes. Until 16 February this
year! A good friend and old running partner suggested we give
Comrades 2009 a go, given the fact that we both turn 50 this
year. I started training the very next day.
The harsh reality was that we had a mere 14 weeks to race
day, and only eight weeks before we had to run a standard
marathon in under five hours to qualify. The biggest risk was over
training causing injury or illness due to our over eagerness to
get fit quickly. My training went reasonably well and I managed
to qualify in time. My friend was less fortunate. He pulled a
hamstring and had to withdraw. I followed three simple yet strict
principles in training to minimise the risk of injury: I never trained
on sore legs; I scheduled weekly visits to the physiotherapist for a
sports massage; I employed a walk-run strategy.
SELF DOUBT AND NERVES
The weekend before race day, I questioned my reasons for
wanting to run Comrades again. Surely, I didn’t need to prove
anything to myself or anyone else. I also started doubting my
ability, especially since I’ve battled to run long distances ever since
my knee scope four years ago. Was I too old? Had I done enough
training? Those who claim to know reckon a minimum of 400km
from January to race day is required. I did a mere 384km. I only
did one marathon race, three half marathon races and two 20km
training runs.
I didn’t find satisfactory answers to my questions, but on the
spur of the moment I decided to ask my friends, family, loved
ones and business connections to pledge funds to the Starfish
Foundation (which does amazing work with AIDS orphans). The
condition was that I would finish and earn a medal. My dream
was to raise R100 000. The fund is currently sitting on R120 000
and money is still pouring in!
The day before the race was registration at the huge expo in
Durban. At the green number counter, the gentleman who
assisted me noticed that I was doing my first run in my green
number and greeted me with a warm smile, a firm hand shake
and a “Welcome to the Club, René!” The moment was a lot
sweeter than I ever expected. I can’t explain why. Maybe because
this was one club where money couldn’t get you in. Another
exhilarating experience was my visit to the Starfish stand at the
expo. The ladies there were ecstatic to hear how my fund raising
exercise was progressing. They gave me an orange wristband and
insisted that I wore it on race day.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
RACE DAY
The 30 minutes before
the start of the race were
awesome and humbling. Over
the sound system, Ladysmith
Black Mambazo’s rendition
of Shosholoza blasted. All
13 000 runners joined in. By
the time the national anthem
followed, my whole body was
covered in goosebumps and
I battled to hold back the tears. Finally, five minutes before the
gun, the well known sounds of Chariots of Fire filled the chilly
early morning. Then I knew; this was special. I was one of 13
000 South Africans of all races and creeds, all walks of life, some
rich, some poor, all with a common goal to get to Durban in less
than 12 hours. I realised we were all equal and that social status
meant nothing. We were in this together, and we respected each
other as athletes, co-runners, human beings. The lady in front
of me turned around with a big smile and said, “You know all
the words and the tunes. You sing well.” I acknowledged her
kindness and silently hoped that my running would also be
on par!
I battled from the start. It is dark and cold at 5:30 at the end of
May in Maritzburg. For some reason, all my muscles felt tight.
I couldn’t find a comfortable rhythm and my breathing was erratic.
I bumped into people in front of me. I urgently needed a toilet.
I wasn’t happy. Matters improved somewhat after an hour on the
road. The field was more spread out, which allowed me to get into
a comfortable rhythm. My goal was to run the first half of the race
at around 7min/km, which would get me to Drummond (halfway)
in 5:15. Anything under 5:30 would have been fine. That would
leave me with 6:30 for the second half. The problem with the
down run is that the first 21km happens to be more uphill than
downhill. I went through 10km in 1:15 and 20km in 2:30. I was
averaging 7.5min/km – slower than planned! Even more worrying
was the fact that my left hip flexor felt very tight. In fact, it felt as
though the muscle was going into spasm.
This was very disconcerting. I was mentally prepared for setbacks,
but not so early into the race. I stopped briefly at a water
station and got hold of a block of ice the size of a cricket ball.
I applied it to the tight muscle and it seemed to work. Passing the
Ethembeni School for disabled kids around 35km at the foot of
Inchanga, provided fresh food for thought. Most of these kids are
unable to run. The privilege of being healthy and able to be part
of this great race was once again imprinted on my mind. For a
couple of hundred metres, the pain eased off a bit.
TOUGH TIMES
I went through Drummond slightly behind schedule in 5:32, but
I was already severely fatigued. I battled to convince myself that
I had enough gas in the tank to do another 45km in under 6:30.
To make matters worse, the first 8km after Drummond is a long,
nasty climb commonly referred to as the back of Botha’s Hill.
I walked most of it. My only hope was that I would be able to
capitalise on the long, downhill 20km stretch between Hillcrest
and Pinetown. But I had to get there first.
I managed to pick up the pace slightly once I reached Hillcrest.
My enemies were the pain in my knees and quads caused by the
downhill pounding and the hip flexor spasms that persisted.
I had to dig deep, focus on rhythm and breathing, ensure my
fluid intake at the water points was sufficient, and visualise
myself getting to Durban in one piece. I considered bailing
// I realised we were all equal and that social
status meant nothing. We were in this together, and
we respected each other as athletes, co-runners,
human beings. //
a number of times, but the orange Starfish wristband around
my left wrist reminded me of my noble cause, raising funds for
poor, less fortunate kids. The uniformed boys of Kearsney College
between Botha’s Hill and Hillcrest provided another example of the
massive disparity between the ‘haves’ and the ‘have-nots’ in our
country.
Although I moved more freely now, I couldn’t help thinking
that this was just not fair. Bad patches don’t last, is what most
experienced runners believe. The problem was that my whole
race thus far had been one long bad patch! The toughest section
between Hillcrest and Pinetown, the 4km long, steep downhill
known as Field’s Hill is particularly painful. My legs were jelly by
now, and my 104kg frame didn’t make matters easier on my
knees and hip joints. My only consolation was the fact that all the
runners around me were taking strain as well.
I reached Pinetown feeling groggy and very sorry for myself.
The race was turning into a war zone. Disillusioned runners who
had simply had enough were standing, sitting and even lying
all over the place. I still had 21km ahead of me and I realized
I had to make a decision to continue or not; simply feeling sorry
for myself was not helping at all. By now, the KZN humidity and
heat were becoming another complicating factor and on top of
all, my nose started bleeding. A plug made from toilet paper
had to prevent the blood from running freely, not a pretty
sight! Nevertheless, I took a firm decision there and then that
I wouldn’t give up. If I failed to finish, it would not be because
of a conscious decision on my part. In fact, the only other way
I would leave the race would be on a stretcher. I decided to run
tall, to lift my chin, to pull back my shoulders and remind myself I
had a right to be here. I was an athlete. A champion.
REACHING THE FINISH
With 18km to go, I reached the dreaded Cowie’s Hill, the last big
hill on the down run. I decided to walk the full 1.2km. I sent an

sms to my fiancé, my kids, family and some friends, saying,
‘On Cowie’s, 18km to go, 2:50 to 12:00 cut off. Going to be
close.’ I had to run at a pace of 9.5min/km to finish in under
12 hours, which was more than my average running pace of
7.53min/km. That sounds good on paper, but on tar in the Durban
heat after slogging it out for 71km, I was still unsure I would finish.
I reached 45th Cutting (12km to go) after ten hours of running.
My fiancé was standing next to the road cheering me on. With all
the courage I could muster, I told her I would finish in time. It was
15:30. It was muggy. I was hot and tired and my nose was still
bleeding. I was now in extreme ‘vasbyt’ territory. All the runners
on the road were quiet. Everyone was focused on simply putting
one foot in front of the other, moving forward at all costs.
I reached the 5km-to-go board on the stroke of 11:00. Only severe
cramping or some other unforeseen disaster could prevent me
from finishing in time. My nose miraculously stopped bleeding
and when I saw the 1km-to-go board with 27 minutes to cut off,
I knew Comrades 2009 was in the bag!
I can’t explain the relief and elation when I entered the stadium
with a big smile, punching the air in sheer delight. It felt as
though the thousands of frenzied supporters were all shouting
for me. I finished in 11:41. It was a hard day at the office, to say
the least. The Ultimate Human Race? Pretty inhuman, if you ask me.
// I encountered blind runners along the
way. We ran past disabled kids. We have so many
blessings to be grateful for, like our health. How
often do we take them for granted? //
Lessons Learnt
My Comrades experience, in a way, resembles a micro version of life itself,
with many lessons.
Everything starts with a dream. Dream big. You only have one life, so
make it count. We often under achieve, because we think
small.
Stick to your game plan. Both my training and the race
itself had clear guiding principles and realistic goals that
I stuck to religiously. In life and business, it also helps to
have a clear vision (dream) and strategy (plan) and to stick
to that plan.
Adapt to unforeseen obstacles. Although we plan
for setbacks, we are often confronted by curve balls we
could not foresee. I didn’t expect my hip flexor to
spasm or nose bleeding problems. I had to deal with it.
The temptation to panic was strong, but I had to stay
calm and find innovative solutions to overcome the
setbacks. Sometimes we face obstacles in life that look
worse than what they really are. We should ignore them
and continue regardless.
Never ever give up. My race turned out much harder than I expected.
I could easily have given up. Life, and business, often threaten to pull
us down. Sometimes we feel like giving up. Don’t. Hang in there.
Bad patches don’t last.
Make the most of every opportunity. Instead of this just being a race
for personal reasons, it turned into an awesome opportunity to raise funds
for a very worthy case. How often do we miss the opportunities that life
or business present us with?
If you have a story to share, we would like to hear from you.
Go to www.modernathlete.co.za and become a contributor.
Celebrate your victories, big or small. Once
the job is done satisfactorily, it is time to pop the
champagne. It takes a lot of hard and smart work
to complete any worth while task successfully. Enjoy it.
You deserve it.
Be grateful. I encountered blind runners along the way. We ran past
disabled kids. We have so many blessings to be grateful for, like our
health. How often do we take them for granted? The unselfish support
from my fiancé during and after the race allowed me to focus on the job
at hand. Would the entire ‘expedition’ have been possible without it?
Life has taught me the value of gratitude.
Show kindness. It costs so little, yet it means so much. The kind words
of the lady in front of me before the start of the race left me with a warm
feeling about our wonderful rainbow nation. The world is full of harshness
and over competitiveness. We can make it a better place by showing
kindness, because kindness begets kindness.
Be generous. This is a lesson I learnt fairly late in life; to give is a blessing.
The generosity of all the donors made me realize more people have
discovered this. Don’t cling to your earthly possessions. The joy derived
from giving is highly rewarding, and in a strange way people who give
easily always seem to have more to give.
Never stop learning. Despite my ten previous races, I still learnt so many
things on the day – about people, their fears, their joys, their challenges.
I learnt a lot about the Starfish Foundation. Finally, I learnt that the true
heroes of the Comrades are the sluggers who sneak in just before the
12 hour cut-off time!
BECOME A CONTRIBUTOR
15

16
XXXXXXXXX
Comrades 2010
The countdown to one of the most memorable events in South Africa has started. Entries to the 85th
running of the Comrades in 2010 opened this month and there are many changes and details to keep in mind
on your way to the big day. Modern Athlete has put together a mini-guide to Comrades 2010, to help you
focus on your training and figure out the logistical details.
SPECIAL ENTRY PROCESS
Anyone wanting to run Comrades next year will have to make
up their minds quickly; for the first time in Comrades history,
entries will be capped at 20 000 runners. Entries will be taken in
two phases:
Phase 1: Entries to all previous Comrades runners opened
1 September and will close 31 October 2009. The total
will be capped at 15 000 entrants. Previous Comrades
runners include anyone who has ever
started the race, including those
who did not make it to the finish
line. Entries will close when either
15 000 runners have entered or on
31 October, whichever comes first.
Phase 2: Entries to all novices open
1 November and will close
30 November. The total will be
capped at 5 000. Entries will
close whichever figure or date is
obtained first.
No entries will be accepted
next year. No exceptions.
WHERE TO ENTER
One of the most
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
convenient ways to enter
is online on Comrades’
revamped website.
Entry forms are also
available at all Mr Price Sport
stores. Personnel will print an
entry form for you. You can fill it
out, submit it and pay in store.
Entry forms are also available
at all running clubs and can be
posted or hand delivered to the
Comrades Marathon Association
(CMA).
DATE
Comrades will be run on 30 May 2010, to prevent it from
clashing with the 2010 FIFA World Cup. Comrades 2009 was also
run earlier than usual; it is not the first time that the Comrades
Marathon has changed its date. For a long time, Comrades
was held on 24 May, which was Empire Day, but later became
Commonwealth Day. From 1954, the race was held on 31 May,
which was Union Day, and later became known as Republic
Day when South Africa became a republic in 1961. After the
introduction of democracy, Comrades was moved to
16 June, Youth Day, which is a public holiday. Due to a clash with
Youth Day celebrations, it was moved to the closest Sunday to
that date in 2007.
DOWN RUN
Another first for next year’s race is that the race will be run as a
down run. There has never before been two consecutive down
runs in the history of the race.
CUT OFF
The cut off for the Comrades Marathon is still 12 hours and
rumours that it will be extended to 13 hours are not true.
BE PART OF HISTORY
The organisers of the 2010 Comrades Marathon are targeting a
Guinness World Record number of finishers to complete an
ultra-marathon. In order for this to happen, an official of the
Guinness Book of Records will be present.
NEW LOGO
The time is now – 2010 – Join the Legacy – the new logo was
unveiled earlier this month.
qUALIFYING PERIOD FOR 2010
The qualifying period is 24 May 2009 to 26 April 2010.
As with 2009, runners are able to enter before they qualify.
This means that while all entries will have to meet the entry
criteria above, runners will still be allowed to qualify in official

qualifying races up until April 2010, with 26 April 2010 being
the final cut-off date.
Upon receiving the qualifying information, the runner’s entry
will be confirmed.
Entries will not re-open if a large number of runners fail to
qualify. No refunds of entry fees will be given to those runners
who did not qualify. “We would have already ordered medals
and t-shirts for all athletes by the end of the qualifying period,”
says Renee Jordaan, race director.
CLUBS AND LICENSES
All runners who enter must submit their 2010 running club and
running license to the CMA as soon as it has been issued by their
club. Failure to do so will result in entries being rejected. The final
date for this is 26 April 2010.
NEW MEDALS
In line with the celebrations of the 85th anniversary of the race,
a new medal will be awarded to runners who complete the
89km course within the 12 hour time limit. Runners will receive
a commemorative 50mm medal, which is the largest medal ever
to be awarded (the regular size is 30mm). The traditional yellow
and black ribbon will also be changed to a black ribbon with the
South African flag and 85th anniversary logo on it. Back-to-back
medals for 2009 novices are still available. As in the past, all
entrants will receive a goodie bag with sponsored products and
a t-shirt.
CELEBRITY CHALLENGE
Several celebrities have been identified to take part in the
Celebrity Challenge in 2010, highlighting that a person doesn’t
have to be a talented and gifted athlete to be able to run and
complete in the Ultimate Human Race. These celebrities include
Kabelo (Kwaito star), Ferdinand Rabie (Winner Big Brother
SA), Asanda Siloti (runner up: Biggest Loser SA), Lugile Radu
(DJ/actor), Phumlani Dube (sports presenter), Doug Watson
(cricketer), Ryan Sandes (Desert Runner) and Garth Wright
(former Springbok scrumhalf).
COMRADES LEGENDS CHALLENGE
There are so many legends that have competed in the Comrades
Marathon over the years and who have assisted in making the
Comrades, arguably, the greatest Ultra Marathon in the world.
The CMA has identified legends such
as Shaun Meiklejohn, Bruce Fordyce
and Willie Mtolo and is in current
discussions with these athletes in
order for them to compete against
each other and the rest of the
20 000 anticipated athletes lining
up at the start in 2010. The legends
and celebrities will be running for the
Amabeadibeadi Comrades Charity Campaign comprising of the
Starfish Greathearts Foundation, Wildlands Conservation Trust,
The Sports Trust and Community Chest.
PRIZE MONEY
The prize money has been increased to R2.28 million which
makes it the biggest purse in South Africa. The first prize for men
// The 85th running of the Comrades Marathon is a
race that any respectable marathon runner cannot afford
to miss and should not miss. //
Vic Clapham Bronze Bill Rowan Silver Wally Hayward Gold
FERDINAND RABIE - WINNER BIG BROTHER SA
and women has been increased to R250 000 each, and whoever
shatters a record will receive another R250 000 from Gold Fields.
COMRADES MARATHON ROADSHOW
CMA will be visiting areas in and around the country from
September to October 2009. You can look forward to an
informative and inspiring talk, with expert advice, lucky draw
prizes and the chance to interact with your local running heroes.
Guest speakers and fitness experts will be on hand to answer
your questions. Entrance is free. For more information on a road
show closest to your home visit www.comrades.com or contact
the CMA on 033 897 8650.
“The 85th running of the Comrades Marathon is a race that any
respectable marathon runner cannot afford to miss and should
not miss,” says Gary Boshoff, CEO of the CMA.
JACKIE MEKLER - MULTIPLE COMRADES WINNER
Comrades 2010
Roadshow
hosted by
7 October
Comrades entries are open and for those runners
looking for some early inspiration and exciting tips
on how to make the 2010 Comrades memorable,
this event is a must-see. The Comrades roadshow
makes a stop in Johannesburg in October. The
great Willie Mtolo, Comrades gold medalist and
holder of several SA titles, as well as Ian Laxton,
broadcasting personality, and Comrades coach,
Lindsey Parry, will be sharing their experience and
advice with all runners on the road to Comrades
2010. If you still considering running Comrades,
but haven’t yet committed, this is a great evening
to help you make that important decision.
Date: Wednesday – 7 October.
Venue: Jeppe High School for Boys, cnr.
Goodhope and Roberts Ave,
Kensington.
Time: 7pm
Hosts: Jeppe Athletics Club
Enquiries: Kim Pain – 011 453 0206
Organisers: Comrades Marathon Association.
Entrance is free.
17

18
ASK AN EXPERT
OhCramps
Most of us know the feeling; you are happily running along and the next minute you are forced to a
dead stop. The pain in one of your muscles is excruciating and when you look down at your legs, you
see a muscle spasm the size of a golf ball. Does this sound familiar? Want to know why it happens?
How to prevent it? David van Wyk shares his views with us.
Exercise Associated Muscle Cramping (EAMC) is defined
as a painful, spasmodic and involuntary contraction of skeletal
muscle that occurs during or immediately after exercise. The most
scientifically based hypothesis for EAMC is the ‘muscle fatigue
hypothesis’ of Professor Martin Schwellnus from the Sports
Science Institute of South Africa. According to a study of over
1 300 marathon runners done by Schwellnus and colleagues
in 1996, certain risk factors for EAMC were identified.
These include:
Old age.
Long history of running.
High body mass index.
Short daily stretching time or irregular stretching habits.
A positive family history of cramping.
More recently (2008), Schwellnus and his colleagues outlined the
three most important risk factors for EAMC, namely:
A previous history of EAMC.
Exercising at a higher relative intensity or duration, when
compared to normal training.
Participating in sports that take place in hot and humid
conditions.
This could explain why not all runners suffer from EAMC
during running. The above factors could lead to premature
muscle fatigue, which again leads to altered neuromuscular
control at the spinal level through abnormal reflex activity.
Altered neuromuscular control results in a disruption of muscle
coordination and control and the involved muscle cramps. It is
also well documented that the muscles most prone to cramping
are those that span across two joints, such as the quadriceps
(figure 1), hamstrings (figure 2) and calves (figure 3).
1 2 3
There are four other schools of thought for causing EAMC, but
these hypotheses have little scientific support.
1 ELECTROLYTE DEPLETION THEORY
This theory suggests that abnormalities in electrolytes such
as sodium chloride, magnesium, calcium, potassium and
phosphate could result in skeletal muscle cramping.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
2 DEHYDRATION THEORY
The earliest studies linking dehydration and cramping were
done on mine workers, cane-cutters and firemen, but no
reliable methods were used to test this theory.
3 METABOLIC ABNORMALITY
THEORY
Various inherited
metabolic
abnormalities are
associated
with skeletal
muscle
cramping
during exercise. These include
abnormalities in carbohydrate and
fat metabolism and acquired medical
diseases such as diarrhoea, diabetes,
thyroid disease and so forth. There is,
however, little support that EAMC is
caused by these abnormalities.
4 ENVIRONMENTAL THEORY
This theory is based on the term
’heat cramps‘ as stated in one of
the pioneering research
studies on cramps. More
recently, running in hot,
humid environments has
been determined to result
in secondary physiological
changes, which can cause
EAMC, but heat alone is not a
direct cause of EAMC.
// The most effective immediate management of
EAMC is rest and passive stretching for 30 to 60 seconds
or until the cramping ceases. //
WHAT CAN YOU DO TO MANAGE AN ACUTE
EPISODE OF EAMC?
EAMC can almost always be anticipated if the involved muscle
starts to twitch whilst running.
By running a bit slower, the cramp can be avoided. However,
if cramping does occur without warning, the most effective
immediate management of EAMC is rest and passive stretching
for 30 to 60 seconds or until the cramping ceases. Icing the area
for ten minutes may also be beneficial, but avoid massaging the
muscle as it will be too painful.
HOW CAN EAMC BE AVOIDED?
The key to preventing EAMC is to reduce the risk of premature
muscle fatigue. A few rules for this have been laid out below.
Don’t over train and don’t participate in high intensity and/or
long duration exercises if you are not used to them.
Make sure you are well conditioned before taking on
strenuous races.
Limit participating in hot and humid conditions.
Make sure your nutrition is adequate (carbohydrate,
electrolytes and fluid) to prevent premature muscle fatigue
during exercise.
If you are prone to recurrent EAMC, run at a lower intensity
for a shorter duration and seek medical advice.
Mineral and electrolyte supplements such as calcium,
magnesium, potassium and phosphates will only be of value if
you have a deficiency.
Flexibility training of the most likely muscles to cramp, such as
the hamstrings, quads and calves, is also very important. Stretch
at least twice a day; hold a passive stretch for 30 seconds and
repeat three times.
DAVID VAN WYK
Modern Athlete Expert
qualifications:
BPhyst (UP), MPhil (Sports
Physiotherapy) (UCT)
Sources: Clinics in Sport Medicine
Images: Frank H Netter, Exercise Pro V4

TOWEL HAMSTRING STRETCH
Lie on your back holding a towel looped
under your foot with your knee straight,
as shown.
Gently pull your leg up.
Repeat with other leg.
Special instructions:
Maintain a straight knee. Perform one set of three repetitions,
twice a day. Hold this stretch for 30 seconds.
Exercise programme for flexibility
training to avoid muscle cramping
RUNNER STRETCH
Stand facing a wall, hands on wall.
Step forward with the foot of the uninvolved
leg, leaning your hips toward the wall.
Keep your rear leg straight with your heel
on floor.
Special instructions:
Perform one set of three repetitions, twice a day.
Hold this stretch for 30 seconds.
SOLEUS STRETCH
Stand with your left leg in front of your
right leg.
Face the wall with your hands on the wall
for support.
Slowly bend your knees, keeping heels on
floor, as shown, until you feel a stretch.
Repeat with right leg in front.
Special instructions:
Perform one set of three repetitions,
twice a day.
Hold this stretch for 30 seconds.
STANDING qUAD STRETCH
DD-1829_DSM - PeptoPro - Modern Athlete (Half Page) - CON.indd 1 2009/09/01 01:24:59 PM
19
Stand on your uninvolved leg, using a table
or a chair for balance.
Bend the knee of your involved leg.
Grasp your foot with your hand and gently
pull up towards buttocks.
Hold and repeat.
Special instructions:
Keep thigh straight in line with body, do not
bend at hip.
Perform one set of three repetitions, twice a day.
Hold this stretch for 30 seconds.

20
FEATURE
YOU ARE WHAT YOU EAT
The first thing that catches your eye when you walk into the
pretty kitchen of a house in Germiston on the East Rand,
is the luscious green wheatgrass in trays on the counter.
Very close to those lie more trays, showcasing sprouts bursting
with goodness. You immediately feel guilty about the scone
you had for breakfast. And when you open one of the kitchen
cupboards, you find rows and rows of imported and local
vitamins, minerals and other supplements. With an experienced
hand, Trevor cuts the wheatgrass, pops it into the blender
and within minutes he whips up a wheatgrass shot, which is
equivalent to about 1kg of fresh garden vegetables in nutritional
value, something he has twice a day. While many of us wake up
to toast and coffee or good old fashioned cereal, Trevor grinds a
mixture of seeds into a powder which he has with water.
He washes it down with a teaspoon of Apple Cider Vinegar,
which is known to alkalize the body. And that is breakfast done
for Trevor Toerien.
“I will eat anything as long as it is nutritious. I don’t care what it
tastes like. Wheatgrass is an acquired taste. It does taste a bit like
cut grass, but I enjoy it. If I know something is good for me, I will
have it,” says Trevor, who has just won the gruelling 52km Rhodes
Ultra Marathon in a time of 4:30:50. Trevor’s winning margin of
20:26 was the fourth biggest in the 21 year history of the race.
He also finished fifth overall (and first Veteran) in the recent
Donkey’s Pass 24km Mountain Challenge just outside Newcastle.
And to top it all off, he blitzed to second place in the Veteran’s
Category of the Central Gauteng Athletics Cross Country
Championships held in August in an unofficial time of 26:31.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
HEALTH
The Trevor Toerien Way
Most sportspeople are willing to try anything new, be it different training sessions, learning how to meditate or starting a whole new eating
programme as long as they improve and achieve the results they crave. Trevor Toerien, a runner from Boksburg, has done exactly that.
Through revolutionising his diet, Trevor believes he has transformed his sporting career, and achieved running times he would never have done
otherwise. An added bonus: his arthritis has since disappeared. Modern Athlete chatted to Trevor on his conscious health choices in order to
live a longer, healthier life and run stronger.
For this 43-year-old runner, living and eating healthily has
become a way of life. “Initially, my friends thought I was
obsessive, but once they got to know what I eat and why, they
realised there is nothing weird about it.” Amongst his friends
and fellow Boksburg runners, Trevor has become known for his
somewhat different way of doing things, such as the time earlier
this year when he took 18 bags to a Comrades training camp.
He made sure he had everything from the wheatgrass to a
blender to an ozone therapy machine. He uses this machine from
time to time as he feels it improves circulation, relaxes blood
vessels and helps to release more oxygen at tissue level. He also
packed two kettlebells, a functional movement training tool,
weighing 24kg each. “I must admit, it takes me very long to
pack. My wife had to transport my bags with a bakkie to the bus
we were travelling in. My club mates know me by now.
They just laugh and say if I can run a 6:20 Comrades, they don’t
// Amongst his friends and fellow Boksburg runners,
Trevor has become known for his somewhat different
way of doing things. //
care how many bags I take with. Trevor has conquered nine
Comrades Marathons and ran a personal best of 6:20:34 this
year, earning him his fifth silver medal.
A CHANGE OF LIFE
Trevor has suffered from arthritis since the age of eight. His
aunt died from health complications as a result of arthritis and
as a teenager Trevor realised that if he wasn’t careful, the same
could happen to him. At the age of 21, he became a vegetarian.
“It helped me to manage the pain a bit, but it didn’t take the
arthritis away.” Trevor started running for Germiston Callies
Harriers when he was 31 and within a year, he signed up for his
first Comrades (2000). He finished in a time of 9:19. “I thought
I was only going to do one. But then everyone said you have to
do one up and one down run. And once that happens you just
want to do more.” And that’s exactly what he did. He trained
hard and longed for a silver medal in his third Comrades in 2002.
“Unfortunately, I was overconfident and I went out there just
expecting it to happen. I did not respect the race. I landed up
running 8:03. I was so disappointed. Something like that really
brings you back to earth and gets you off your high horse.
It made me respect Comrades, but I was so bitterly disappointed
that I took a year off running. I did not do anything and thought
I would never run again.” A year later, while watching the
Comrades on TV, things changed and the running bug bit again.
“While watching, I realised I should be running there. I got
inspired again and slowly started training.” Trevor claimed his
silver medal the next year (2004) finishing in 7:25. In 2005,
he missed a second silver, finishing in 7:33. That was when he
started suspecting something was missing in either his training or
diet. “I thought, why am I struggling so much with my running?
I realised my training was spot on and I started looking at my
diet.” After doing a lot of research on health matters and soya
products specifically, he decided to revert back to eating meat
as a lot of soya products are genetically modified. He gradually
became increasingly interested in all aspects of health and started
importing a range of colloidal minerals from the USA.
“These minerals contain
everything your body needs
and because they are in a
liquid form, they get absorbed
into your bloodstream quickly.
I believe it has helped me a
lot in terms of energy and
endurance.”
Trevor started growing his own
wheatgrass and sprouts in his
kitchen as well as vegetables in
his garden. He finds wheatgrass
especially beneficial as it is
known for its alkalizing qualities.
It also contains a great deal of

enzymes that serve as antioxidants. For lunch, Trevor digs into
a bowl of sprouts and salad. Dinner time, it’s more sprouts with
either grilled fish or chicken. He also eats a South American grain
called quinoa, which is tasty and high in protein. He doesn’t eat
any potatoes, bread or rice. “Some people walk into my kitchen
and comment that it looks like a farm, but I believe living this
way basically guarantees you a disease-free life. I know for sure
it has helped my running tremendously. I don’t think I am a
talented runner. I think my improved ability has a lot to do with
my changed diet.” In a restaurant, he usually orders grilled fish.
“I don’t like any sauces on my food. Just give me the food the
way it was supposed to be, with no additives,” says Trevor.
LIVING LIFE
Yes, he has a life and he does have junk food once in a while!
“After the Donkey’s Pass race, we had dinner with friends and
I had two glasses of red wine and game. I enjoyed it, but while
driving back the next day, I could already feel the effect it had on
my body. At home, I went on a bit of a detox and I was fine.”
For Trevor, eating healthily has become a lifestyle which he has
adapted to and enjoys, especially the benefits he reaps from it.
For the last couple of years, he has not suffered from the pain
that goes with arthritis. “Of course I get sick, but to me it is not
necessarily a bad thing. It’s your body’s way of getting rid of
toxins. I just try and dose myself with natural supplements. I have
not been to a doctor in thirty years or taken any medication.
I don’t want to give away my powers to doctors. I respect them
and they serve a valuable purpose, but I feel I can heal my body
better the way I know how. I do visit a homeopath from time to
time. You can take control of your own health; it’s just a matter
of believing it.”
Trevor’s wife, Gaynor, and two sons, Evan (13) and Jody (8),
don’t eat the same meals as him. They do have some sprouts
and salads, but Gaynor prepares a different meal for her and the
boys. “I’m very fortunate that my wife helps me to prepare my
food. I have my family’s support and without my wife helping me
it would be very difficult to stick to my eating plan. I give my boys
some supplements, but it’s up to them to change their eating
habits if they want to. Change must come from them and they
should not be forced into it,” says Trevor.
TRAINING AND RACES
Trevor mixes up his training with speed work, hills, cross country
runs and long distance. In the months building up to Comrades,
he runs about 12km some mornings. These runs include two
so-called ‘hot spots’, where he runs flat out for 1km and then
eases off. Track training on Tuesdays consists of about ten 400m
sessions and once a week he does a time trial. Thursdays are
reserved for long hilly runs followed by a long club run or race on
the weekends. “I do anything between 100km and 120km
a week, but in peak training weeks just before Comrades,
I run over 200km a week. I usually join my club on a Comrades
training camp where we train on the Comrades route. Then
I run 40km a day for four days. I love it. It is so inspiring and a
great confidence booster.” Trevor includes strength training in
his exercise regime and trains mornings and nights with two
kettlebells, which he feels have strengthened his legs, upper body
and core area.
He finds the Two Oceans Ultra Marathon to be a tough race as it
usually forms part of his build up to Comrades and he is not very
fit at that time. He remembers one particular Two Oceans where
// Some people walk into my kitchen and comment
that it looks like a farm, but I believe living this way
basically guarantees you a disease-free life. //
he sat at the side of the road
feeling as if he was going to die.
“I didn’t train well that year and
thought I could run on memory.
I didn’t bail, which was good. I did
bail once in my life and that was at
the RAC Tough One.” Trevor ran this
Randburg race shortly after his one
year lay off from running. “I wasn’t
used to the distance and gave up at
about 28km. I got into a car and
was later devastated that I bailed.” His favourite race is the
Rhodes Ultra Marathon, which he has run four times and won
twice. “It is a beautiful race. I’m not the sort of guy who will win
any road races, but to win a trail run like that was special.”
FAST FACTS
21
He has a competitive spirit and loves to give his all. “I always
measure myself and say, ‘Well, if you did that, what else could
you do?’ In every race and training session I like to run on the
edge and push myself.”
GOALS AND DREAMS
Trevor would love to run
even faster, but for that
to happen, he feels he
will have to follow an
even stricter diet and
train harder. “My
dream is to run a sub
six hour Comrades,
but I’m not getting
any younger.
It gets harder the
older you get.
I’m going to
run one more
Comrades next
year. Then I
will have done
ten. After that I would like to
concentrate on Two Oceans.” He believes
wholeheartedly in his healthy way of living, but is very
cautious of telling other runners what to do. “I would rather
live by example and if others see it works for me and they want
advice, I am willing to share my story.”
Trevor has one ultimate dream, “To run Comrades at the age
of 100. I want to be the oldest finisher of Comrades.”
MICHELLE PIETERS
Not being able to run makes me feel… As if something is missing. It’s almost like a drug.
I run because… It helps me in everyday life and in my business. It’s like a form of meditation. While you run you can
think about things and let go of a lot of other things.
I like long distance running because… It builds character.
Hardest run ever: Cross country Championships - Witbank
Words to live by: Never give up.
Words of advice: If you work hard, you will achieve. It’s not about wishing for it, it’s about going after it.
Running mentor: Frank Da Ascencao.

22
2
...
BALANCING ACT
TALK ME
Not having enough time is a symptom of modern living. Between stressful jobs and trying to spend quality time with
the family, exercise is often the first thing that falls to the bottom of our list. In a series of features on how to balance
a busy career with running, Modern Athlete speaks to various high powered professionals to find out how these
great leaders manage to fit sport into their hectic daily lives. In this issue, we chat to Redi Direko, presenter of the
Redi Direko show on Talk Radio 702 and 567 Cape Talk.
What is your background and how did you get
involved in radio?
I studied journalism and communications at RAU (now the
University of Johannesburg). I also have an honours degree in
English Literature and have been a broadcast journalist for nine
years. I worked as a reporter for a number of years and joined
the Gauteng radio station, Kaya fm, where I produced and
co-presented the afternoon drive show. That was followed by
five years at the SABC as a current affairs anchor and producer.
Who are the most interesting people you have
interviewed over the years?
Thabo Mbeki, Tony Blair, Colin Powell, Archbishop Desmond Tutu
and Nelson Mandela.
How long have you been running?
Five years.
What motivated you to start running?
I lived in Cape Town and did not know anyone in the city.
It was a beautiful part of town and I had no social life. One
spring afternoon, I longed just to be outside. I went out for a
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
walk and after about two minutes, I found it so boring that I
started to jog slowly. I haven’t stopped since. When I moved to
Johannesburg, I joined the Rand Athletics Club.
How many Comrades have you done?
Two; last year was my first Comrades.
How do you fit running into your busy life?
I do it first thing in the morning at 5:30. I can’t imagine starting
my day any other way. If I put it off till later in the day, I get so
busy and hectic that it’s a battle to hit the tarmac.
How many hours a week do you spend on
the road?
It depends on what I am working towards and on the race
calendar in my area. On average, I run between 50km and 60km
a week; made up of a long run on a Sunday and the rest of the
distance is covered between Tuesday and Friday, with a rest day
on a Thursday. When I am training for Comrades and
Two Oceans, I run six times a week and increase the distance to
between 60km and 90km a week; not every week though!
Who do you train with?
I meet a group of runners at the Virgin Active at Old Eds in
Houghton, but some days I run with the man in my life, Brian.
What is your favourite road race?
I do 90% of the races in Gauteng, but my favourite race is the
Deloitte Pretoria Marathon. It is scenic, but tough, tough, tough…
What do you see as the biggest obstacle to
your running?
I haven’t identified any obstacles. I love running and I am too
committed to it to see any obstacles.
Has running influenced your career and
work ethic?
Not quite; more than anything I have always been driven and
focused in my work. But, I have more energy now that I have
something else that I am passionate about, besides my career.
As a life lesson, I use the metaphor of running; in the same way
that I need to pace myself when I run, I pace myself in other
areas of my life.
// So many runners are experts on how one should
run. The funny thing is some runners don’t even know
you or how you have trained. Come race day, they want
to offer some advice. I ignore it. //
What is the best and worst advice you have been
given with regards to running?
So many runners are experts on how one should run. The funny
thing is some runners don’t even know you or how you have
trained. Come race day, they want to offer some advice. I ignore
it. The best advice has come from Brian, who is also a runner.
When I went out for my first road race he said, “Run your own
race.” It has worked for me. I have also learnt that sometimes
resting is the best thing I can do for myself.
Proudest moment in running?
Completing my first Comrades in 2008. I had no intention of
running this ultimate human race until a month before the race.
I was experimenting and wanted to test how far my body could
go. I just wanted to see if I had what it takes to finish 89km.
Clearly I did. I finished very strongly and felt relaxed. Although
the race was hard, I was not falling apart at the end; I was strong
and on my feet. I finished in 11:38 and this year, I took an hour
off my time and finished in 10:39.
And in radio?
There have been so many. I have been at this for so long that it
is hard to single out one moment. Every day I get to occupy and
participate in a wonderful platform where we take our gloves off
and talk. It’s really a lesson and an eye opening experience.
Most embarrassing or worst moment in running?
I fell once while jogging; it was during peak hour traffic and
people were up and about. Nobody came to help. Instead, when
one falls, those looking on seem to feel more embarrassed than
the person who has fallen. It’s crazy.
And in radio?
I don’t really get
embarrassed easily.
Sometimes I give
out incorrect
information or make
an error of judgement;
it’s not a big deal. When
someone points it out
to me,
I simply
correct it,
laugh at
myself and
move on.

The thing I love most about running is…
It calms my spirit.
After a run the first thing I like to do is…
Stretch!
My greatest ambition is to complete…
As many Comrades as I possibly can.
Do you regret anything?
Absolutely not! Life has been a fulfilling journey.
I don’t enjoy being beaten by…
I compete against myself so I am not concerned with how other runners are doing.
I enjoy training most with…
My best friend and partner, Brian.
Who are your running role models?
My friend, Sue Harrisburg. She has just turned 50. She looks amazing and is such a
committed runner.
What is your favourite meal after a big race?
After Comrades, I can’t swallow anything but dry brown bread, but after marathons and ultras,
jungle oats or eggs will do.
I could not go running without my…
Lip gloss. Seriously! I put it on a kilometre before I reach the finish line.
What would you say to someone who says that they don’t have the time to
start running?
If anything is important to you, you will make time for it. We all have 24 hours a day available to
us and we choose how we utilise this precious resource called time. I am a very busy person and
throughout my career I have juggled different jobs and projects at the same time. I make the time
for exercise.
My favourite race is…
Yet to come! I am running the New York Marathon in November.
Ask me about my favourite race when I return.
Best time…
10:39:19. I took a whole hour off my previous Comrades time.
Life motto…
It’s never too late to become what you might have been.
Comrades times
Year Age Time Medal Overall position
2008 30 11:38:00 Vic Clapham 7 244
2009 31 10:39:19 Bronze 5 857
Two Oceans times
Year Age Time Medal Overall position
2006 (21km) 28 2:34:02 Bronze 7 222
2008 (56km) 30 6:46:05 Blue 5 283
2009 (56km) 31 6:04:08 Blue 3 601
MICHELLE PIETERS
23

24
RUNNING AND SPORT
Cameron van der Burgh -
Swimming
Running plays a large part in almost every
sport practiced at a competitive level these
days. We explore the role running plays in the
training regime of South Africa’s new world
champion and record holder in the
50m breaststroke.
Competitive swimming requires a high level of fitness and
cardiovascular ability. When you swim, you get a full body
workout which tones all of your muscles and definitely works
your fitness. One thing all swimmers swear by is that one needs
to cross train in order to make additional gains in the sport
of swimming. And this is where running features. Running is
an excellent cross training option as swimming and running
compliment each other in so many ways. Running burns calories
fast, improves bone density, builds strength and makes you
fast when you do the right track training - all advantages to
swimmers who need to be lean and strong with low body fat.
Pretoria-born Cameron van der Burgh recently made South Africa
proud by becoming our very own world champion in the 50m
breaststroke at the FINA swimming World Championships held
in July in Rome. He finished in 26.74 seconds - smashing the
previous record of 26.89 set by Brazil’s Felipe Franca da Silva.
Cameron, the youngest South African swimmer to hold a world
record, also won a bronze medal in the 100m breaststroke at
the same championships. But more amazingly, just 11 days later,
he broke three world records in 24 hours in the Telkom National
Short Course Championships in Pietermaritzburg. He took 0.51
seconds off his 50m breaststroke world record, finishing in a
time of 25.43. He then stormed ahead and broke his own 100m
breaststroke world record in a time of 56.39, only to better it the
next day with an impressive 55.99. Not bad for a 21-year-old!
This swimming sensation says fast running sprints help him
to perform at his current high level. He trains six days a week,
swimming 11km a day, combining aerobic swimming in the
morning with lactate and threshold work in the evening. Twice
a week, he sweats it out in the gym and three times a week he
does gymnastic exercises to help him improve his core strength.
Once a week, on a Saturday, he does sprint running on a track.
Cameron does different sets of sprints, alternating between
50m and 150m sets. When he does 150m sprints, he runs the
first few a bit more slowly and builds up to his maximum speed.
Alternatively, he does a set of 50m sprints at maximum speed
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ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
from the word go. He believes this has helped develop his
fast twitch fibres. “I have found these sprints really helped my
Cameron attributes his success to his self confidence, hard work
and attention to detail. “I believe in myself and hate to lose. I live
to race. Sport is my life; it’s a reflection of what I go through.
I have fun knowing that I am being true to myself.” His mother,
Beverley, was the first person he called after becoming the world
champion. “She has always been there for me and is a great
support system to me.”
swimming and have given me the best reaction time off
His amazing achievement only sank in the morning after the race.
the blocks.”
“When I woke up and saw my gold medal, I realised it was a
reality. Becoming a world champion was no longer just a dream.”
He does not believe in doing distance running as short distance And what can we still expect from South Africa’s hunky poster
swimming is an aerobic exercise that requires more speed than boy of swimming? “An Olympic Gold in 2012,” says Cameron,
endurance. “My race is over in less than 60 seconds and long who lives by these wise words; “Be yourself; not what you think
distance running won’t help me, but sprint running certainly you should be.”
does. I run 100m in 10.8sec
on the track. Hey, maybe
I should take up running!”
FAST FACTS
MICHELLE PIETERS
says Cameron.
Favourite food: Paninis.
He trains hard every day
because a swimmer can lose
fitness very quickly. Cameron
explains the same muscles
used in running are used when
walking around every day. The
same cannot be said about
GARRIC VOSLOO
PHYSIOTHERAPY
082 969 7730
Edenvale & Kyalami
swimming. “Swimming is so different; there is no movement on
land that can compare to it. You can start losing fitness within
three days of being out of the water; it’s like lying in bed for
three days and then trying to walk fast,” says Cameron.
He has never been very unfit. “I feel better as a person when
I am in shape and therefore I never let myself go. Being healthy
and living a good life is what I strive for.” Apart from swimming,
he enjoys watching athletics on television and from time to
time he enjoys jogging, mostly for fun and always with a friend.
“I enjoy the chatter amongst friends while running. It puts me at
ease and it is a time where I can really speak my mind. Running
makes me feel healthy. It clears the mind and lets you think about
what’s going on in your hectic life,” says Cameron, who has
been active all his life. As a child, he was hyperactive and was on
medication to control it. He eventually took up sport as a way to
channel his excess energy.
He has never done any running races but would consider
doing the Two Oceans Half Marathon after his retirement from
swimming. “I won’t be doing Comrades though. Comrades is
crazy to me, but when I watch the race on television, I think of
how brave those runners are. I am amazed that people can finish
such a gruelling race.”
Favourite book: Never Eat Alone by Keith Ferrazzi.
First poster ever on your wall: Coldplay.
Role model: Richard Branson.
What does no one know about you? I read Vanity Fair.
Dream car: Audi S5.
Favourite holiday destination: Cape Town.
Most romantic moment ever: Being woken up with breakfast in bed.
Toni Hesp
& AssociATes
Registered
physiotherapists
specializing
in the
treatment and
rehabilitation of
spinal, sports
and orthopedic
injuries.
011 454 2161
48 Dunvegan Avenue, Edenvale

What is the potential effect of a
protein supplement on improving
exercise performance, increasing
muscle glycogen levels and enhancing
post-exercise muscle recovery?
Protein has been shown to have
potentially important effects
relating to exercise performance.
Recent studies have investigated whether the ingestion of a
particular form of protein called a protein hydrolysate
(aka protein peptide) during exercise results in improved
endurance exercise time to exhaustion or time trial performance,
or improved recovery if ingested after exercise.
MUSClE GlyCOGEN STORES
One of the goals in sports nutrition is to achieve a rapid repletion
of muscle glycogen stores after prolonged training. It is well
established that when the muscle glycogen stores become low,
training becomes difficult and performance in races is suboptimal.
Thus a high carbohydrate diet has been recommended.
Initially, findings suggested that the addition of protein, and
especially protein hydrolysate, may increase the rate of muscle
glycogen formation. This was attributed to the rapid absorption
of the protein hydrolysate resulting in high insulin concentrations
in the blood, which in turn causes an increased rate of glucose
uptake into the muscle and subsequent more rapid formation
of muscle glycogen. However, subsequent studies have shown
that ingesting the same energy content in the form of additional
carbohydrate, has the same effect.
MUSClE GROWTH AND REPAIR
A number of studies have shown that one of the amino acids,
leucine, is effective at stimulating new protein formation i.e.
muscle growth and repair. In addition, leucine has also been
shown to inhibit protein breakdown. Thus, not only is leucine
important in switching on the pathway leading to formation of
new protein, but it also slows breakdown of existing protein.
However, the proteins making up muscle, like other proteins,
consist of a vast number of amino acids all linked together in a
specific way to form ‘muscle’. Thus, while leucine may switch
on the muscle protein manufacturing process in the body, to
be effective at repairing existing muscle protein or synthesizing
new protein, the other amino acids involved in building or repair
of muscle must also be present. This is where the new protein,
hydrolysates, become potentially key role players, as they contain
leucine in fairly large quantity, as well as all the other amino
acids which are needed to manufacture new protein (muscle).
In our research with protein hydrolysate, we have also seen a
‘switching on’ of the pathway leading to muscle formation.
We were able to show this with the ingestion of only 0.2g/kg of
a protein hydrolysate immediately after exercise (although this
was repeated over a period of a number of hours).
REDUCING CORTISOl
Cortisol is a hormone in the body which has many important
functions and which increases in concentration during hard
exercise. However, prolonged high concentrations are not
desirable as this may cause a breakdown of muscle tissue.
Ingestion of carbohydrates during prolonged exercise has been
shown to help reduce the increase in cortisol, while ingestion of
carbohydrate on completion of training has been shown to bring
the concentration down more quickly than if no carbohydrate
is ingested.
25
Ingestion of a protein hydrolysate and carbohydrate during
or immediately after exercise may have a three-fold effect:
enhancing the rate of muscle glycogen resynthesis, improving
muscle repair (protein synthesis), and reducing cortisol. Although
research evidence to make definitive claims is still lacking, the
existing research findings are strongly suggestive of a beneficial
effect from ingestion of a protein hydrolysate together with
carbohydrate during or immediately after training.
SUMMARy AND RECOMMENDATIONS
As an exercise physiologist, I remain cautious about
over-interpreting the research findings, but as a consultant
to athletes I advise that there is sufficient research evidence
to suggest that using a protein hydrolysate/carbohydrate
mixture could improve recovery. In this regard, anecdotal
evidence from athletes has been very positive. For anyone
wishing to try this themselves, the mixture I recommend
consists of 0.2g/kg body weight of protein hydrolysate
and 0.8g/kg of carbohydrate, ingested within the first
30 minutes after training.
ANDREW N. BOSCH, PhD
Modern Athlete Expert
Associate Professor
University of Cape Town/ MRC
Research Unit for Exercise Science
and Sports Medicine
Sports Science Institute of
South Africa

26
IN THE NEWS
Gender Verification In Sport
The subject of gender testing in sport is currently a hot topic
and Modern Athlete asked an expert, Sports Physician
Dr Gavin Shang, to give us some insight on the topic.
Caster Semenya is South Africa’s newest
athletic sensation, having won gold in the
800m at the recent IAAF World Athletic
Championships in Berlin. However, her
remarkable achievements on the track
have been overshadowed by questions
surrounding her gender and possible
physiological advantages she may have
over her competitors. Many ‘informed’
politicians have advocated that she is
indeed female and that a simple check
for the ‘necessary parts’ would verify such
statements. However, this is not as simple
as it seems.
The questions and speculation from rival athletic bodies and
competitors have only been fuelled by a released report, stating
that her urine testosterone: epi-testosterone level was three times
higher than normal for a female athlete. This is only one piece of
information that may or may not be relevant once her entire case
has been reviewed. Levels higher than 4:1 raise suspicion and
further testing is then conducted.
The complex and in-depth analysis and evaluation process
of gender verification or determination in sport requires a
multidisciplinary approach involving geneticists, internal medicine
specialists, gynaecologists, psychologists and endocrinologists;
and even when a thorough investigation is complete, the answer
is sometimes still in doubt.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
This is not a new issue to the sporting community
and has been brought up in the past when the eligibility of
an athlete competing in an event, limited to a single gender,
is questioned. This is usually only made relevant during elite
international competitions. History shows us a number of
occasions where male athletes have competed as females to win,
or where natural inter-sex individuals have competed as females:
German high jumper, Dora Ratjen, placed fourth at the
1936 Olympics in Berlin and set a world record at the 1938
European Championships. She was actually a man, Hermann
Ratjen, who was forced by the Nazis to disguise his gender.
Polish 100m sprinter, Stanislawa Walasiewicz, won gold
at the 1932 Olympics in Los Angeles, but was runner up at
the 1936 Olympics. She accused the American winner, Helen
Stephens, of being male. Subsequent autopsies in the 1980s
revealed that both athletes had ambiguous genitalia.
Czechoslovakian athlete, Zdenka Koubkova and British
athlete, Mary Edith louise Weston, excelled in various
// She was actually a
man, Hermann Ratjen. //
events in the 1930s, but were both suspected of being male,
although this was not proved. Both later had operations to
change their gender.
USSR athlete sisters, Tamara and Irina Press, won five
Olympic track and field golds and set 26 world records in the
1960s. However, they never competed again after they failed
to appear for gender testing in 1966.
Polish sprinter, Ewa Klobukowska helped win gold in the
4x100m relay and won bronze in the 100m at the 1964
// Both later had
operations to change their
gender. //
Olympics in Tokyo. In 1967, she became the first athlete to fail
a gender test due to a rare XXY chromosomal condition. This
did not give her any physiological advantage, but she was still
banned from further international competition.
Eight athletes initially failed the gender verification tests at
the 1996 Olympics in Atlanta; seven of the eight were
attributed to Androgen Insensitivity Syndrome (AIS).
The condition does not make the individual sensitive to the
effects of testosterone. They were all subsequently cleared
and reinstated.
Indian 800m silver medalist, Santhi Soundarajan, at the
2006 Asian Games in Doha, failed a gender verification test
and was stripped of her medal.
HISTORy OF GENDER VERIFICATION
Gender verification in sports was requested shortly after the
1936 Olympics, following performances by some questionable
individuals. However, ‘proper’ tests only began in 1966 at the
European Athletic Championships where many Eastern European
and Soviet female athletes were suspected of being male.
The tests were only mandatory for females and involved
improper nude parades for assessment of their external
characteristics. However, many conditions exist that allow for
ambiguous genitalia to be present and is thus not the easy
answer for determining the gender of a suspected athlete.
The next logical step would be chromosomal testing, which
conventionally reveals an XX female or an XY male. However,
many problems can arise during the many stages of foetal
development, which can allow for a myriad of conditions to
occur due to chromosomal, gonadal or hormonal influences.
These varied intersex conditions present with the genetic sex
differing from the external appearance of the individual and with
varying physiological functions. Thus, XX males and XY females
can exist with ambiguous external genitalia, which makes their
classification as male or female more difficult.
Hormonally, testosterone is 10 to 20 times more abundant
in males than in females; and is naturally produced by both
the male testes and the female ovaries as well as by the
adrenal glands.

male, highlighting how simple genetic analysis alone
DD-1444_Revite In 1996, Mary - Revite Decker-Slaney, - Vit-T-Go world A5 Runner champion guide_CON.FH10 long-distance Thu Sep 11 10:01:21 2008 Page 1
does not suffice.
runner in the early 80s (infamously involved in a collision with
Composite
The androgenic
effects account
for the primary
and secondary sex
characteristics in
males. In females,
testosterone effects are
subtle and are responsible for
musculo-skeletal development
and libido. It is suggested in the
literature that testosterone is
important for memory, attention
and spatial ability.
IllEGAl DOPING
Illegal doping continues in sport, and athletes and laboratories
go to exceptional lengths in attempts to conceal such abuse from
regulatory bodies. The anabolic effects account for the lower
body fat mass, increased muscle mass and strength and increased
bone density, which allows those athletes to have a physiological
advantage over their competitors. Excessive prolonged use
can have masculinizing effects of facial hair growth, decreased
breast size, menstrual irregularities, male pattern baldness and a
deepened voice. One famous athlete who used testosterone for
doping purposes and developed male characteristics was Heidi
Kriegler, who later became Andreas Kriegler after retirement.
������������
South Africa’s Zola Budd at the 1984 Olympics in Los Angeles),
had a urine testosterone:epi-testosterone level that was much
higher than the 6:1 ratio allowed by the IAAF. She argued that
females in their 30s and 40s on birth control medication could
have higher than normal levels. The case eventually went to
arbitration and still remains controversial.
Raised levels of testosterone can thus be due to many sources
both exogenous and endogenous. Levels can vary widely
amongst individuals and a higher than normal level does
not always equate to a failed drug test. This makes possible
infractions difficult to detect. If an athlete has raised levels, that
individual is monitored at regular intervals to establish their
normal levels and these are used as a marker for any future
suspicious elevations.
Raised levels can be caused by doping or a number of disorders:
hormonal imbalances;
adrenal gland disorders;
polycystic ovarian syndrome;
testosterone producing neoplasms;
medication;
enzyme deficiency disorders (5-alpha reductase deficiency);
AIS amongst others. The IAAF allows athletes with AIS
to participate as females, despite their being genetically
C M Y CM MY CY CMY K
27
A SENSITIVE ISSUE
The process of gender testing has many variables and
unfortunately in high profile cases, is played out in front of
a world audience. It has been termed socially insensitive,
humiliating and discriminatory towards females and individuals
with disorders of sexual development. The far-reaching
psychological consequences and social stigma for those who fail
such tests are other issues all on their own. These are not new
concerns; and much scrutiny and debate led to the IAAF ceasing
compulsory gender testing on athletes in 1992, but it retained
the option of assessing gender should suspicions arise or if
challenged.
In 1996, IOC World Conference of Women and Health passed
a resolution to discontinue the process of gender verification
during the Olympics, and the IOC officially ended compulsory
gender testing in 1999.
In the end there are no winners in this difficult matter, not
to the sport or to the competitors and most importantly not
to the individual at the centre of it all. Gender testing has a
place in the sporting world to ensure fair competition for the
athletes, but it should be handled more sensitively than it has
been. All we can do is wait for the complicated process to be
completed and for all the variables to be considered before
jumping to conclusions.

28
BODy SCIENCE
Balance Biomechanics
The average runner strikes about 600 times per kilometre.
Somebody who weighs about 70kg lands with roughly 120 tons
of force per square centimetre per foot strike.
Does this get your attention? Now imagine your foot is not striking correctly; that means your
ankle is not working properly, your knees are under strain and a whole lot of muscles are trying to
counteract the imbalance. Are you still wondering why you have that niggling injury you just can’t
seem to sort out? Maybe it’s time you start paying attention to your biomechanics.
INJURIES
The foot is a complex
structure made up of
26 bones, 33 joints,
107 ligaments and
19 muscles and
tendons. With all the
pressure we put on our feet every day, it’s no wonder that many
runners land up with knee, hip, back and even neck problems
because their feet and legs are not aligned correctly. Many
running injuries are caused by over training, lack of stretching
and in fact a large percentage of all lower limb injuries in sport
are caused by poor biomechanics, say Franklin Dubowitz,
podiatrist from the Centre for Sports Medicine and Orthopaedics
in Rosebank, Johannesburg.
Running is a repetitive action and if your biomechanics are not
working properly, it is bound to cause problems. “South African
runners are out there every single weekend, winter and summer,
and many run crazy distances. A lot of athletes don’t take care of
// The foot is a complex
structure made up of 26 bones,
33 joints, 107 ligaments and
19 muscles and tendons. //
themselves and ignore pain or slight niggles. Some leave it so late
that they end up with serious injuries,” says Franklin.
Very few people are 100 percent balanced and aligned. Most of
us supinate (roll outwards) or pronate (roll inwards) to a certain
degree, and it is normal to pronate within certain perimeters,
therefore it is not everyone needs intervention. Running shoes
play a role in helping with problems such as excessive supination
and pronation, but in a lot of cases, shoes are just not specific
enough. That’s when you should start considering consulting a
podiatrist. “If I measure the way you strike with your feet and
one foot has a 15° of pronation while the other foot has a 24° of
pronation, how can you expect one set of running shoes to work
for both feet?” says Franklin, who has treated sporting stars such
as Shaun Pollock, Graeme Smith, Sachin Tendulkar and most
other members of the Indian cricket team.
HIGH SPEED CAMERAS.
IMAGES OF PRESSURE
UNDER yOUR FEET.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
THE OlD AND THE NEW
Most of us know the traditional system of orthotics, where an
impression of the foot, called a plaster cast, is taken while the
patient is sitting in a non-weight bearing position. Podiatrists
use this cast, as well as computer technology, to design a device
that balances and corrects problems. This process normally takes
anything from a couple of days to sometimes a few weeks,
a sometimes frustrating waiting period for someone in a hurry to
sort out their injuries. New technology now allows for orthotics
to be made instantaneously in as little as an hour including
consultation; a first in South Africa, says Franklin.
You can walk out of the consultation room with your new pair of
orthotics in your shoes and you can be sure it’s going to be a pair
that is flexible, comfortable, functional and transferable. Franklin
does not work with rigid orthotics. “One has to remove the
abnormal movement of the foot but at the same time still allow
for the normal movement. Your foot has to be able to move
and absorb shock and that is the reasoning behind more flexible
orthotics,” says Franklin.
In Sachin Tendulkar’s case 11 years ago, rigid orthotics were the
cause of his stress fracture. “He battled to run in the hard
orthotics and eventually flew in from India to see me.
We manufactured a special
orthotic and within seven
days he was up and
running. That orthotic is
still known today as the
Tendulkar orthotic,” says Franklin,
who has been treating runners,
amongst others, for 27 years.
THE PROCESS
A patient is assessed by a video
gait analysis system while running or walking on a treadmill.
Four high speed cameras record the foot strike from all angles.
This information is recorded instantaneously on a computer.
While playing back the recording, one can see how the patient is
landing and how the foot moves through the gait. “We can slow
down the recording and dissect the leg, ankle and foot from each
and every angle and establish whether the patient is supinating
or pronating,” says Franklin. He is strongly against methods of
assessment where the patient runs up and down an alley in order
for a podiatrist to diagnose what the problem is with the naked
eye. “Your eyes are simply just not quick enough to see exacts,”
says Franklin.
NEW TECHNOlOGy: THE
MACHINE yOU STAND ON
WHIlE yOUR ORTHOTICS
GETS MOUlDED AROUND
yOUR FEET.
FRANK WITH INDIAN CRICKETER
SACHIN TENDUlKAR.
VIDEO GAIT ANAlySIS SySTEM.
The best method of assessment is a video gait analysis system,
used by a many podiatrists these days. Usually, an additional
analysis is done where the patient walks across a pressure plate.
Information about the stride, pressure points (superficial and
deep seated), possible supination or pronation, and a comparison
between your left and right foot are recorded on another
computer, which shows two and three dimensional images of
pressure under your feet. It also shows the exact movement from
heel strike to toe-off. In more traditional methods of treatment,
this information helps podiatrists with the manufacturing of
orthotics in a laboratory.
New technology changes all of this. In many cases, orthotics
can now be manufactured instantaneously in the comfort of
the consultation room. You can walk out with the orthotics in
your shoes, says Franklin. It works like this: first a ready made
module which fits into your shoe gets chosen for your specific
sport or daily activity. These modules, of which some are made of
carbon fibre, are imported. Previous information gathered from
TECHNICIANS IN FRANKlIN’S lAB: STEPHEN RAMABElE,
VUSI TSHABAlAlA AND ClIFFORD MAHlABA.
DIFFERENT MODUlES PRE
HEATED AND lAMINATED.

You can
walk out of the
consultation room
with your new pair
of orthotics in your
shoes. //
your stride, pressure points and possible supination
or pronation help Franklin to manually adjust the
mould around your feet until it feels comfortable
and is customised to your specific problem. The
success of the system is that your orthotics are made
under weight bearing circumstances, which allow
them to feel soft, light and flexible. All adjustments
are made while you are standing on the orthotics
in the machine. A negative impression is done with
the assistance of a sophisticated pressure sensor
plate. The selected module is then pre heated and
laminated. It is inserted into the digital mould and
the patient is then asked to stand on the machine
once again to allow the module to set in the
required position. The patient steps off and the
orthotics are done.
Remember, this machine does not perform magic
and all orthotics take time to get used to. One
should at first walk with the orthotics before
attempting to run. Wearing orthotics also does not
mean that you will never get injured again, but,
according to Frankin, your chances of injury are
greatly reduced.
ADVICE TO RUNNERS
If you have an injury or a niggle
and you are not sure whether you
need the help of a physiotherapist, a
chiropractor or a podiatrist, consult a
sports physician, who can steer you in
the right direction.
A lot of runners believe they should
run through pain. Nonsense! Pain
tells you something is wrong and you
should get it seen to. Take action and
don’t wait until it is too late to ever
run again.
Sales personnel in sports shops are
trained to fit shoes properly. They are
not trained to diagnose problems.
It is ultimately up to you to train
wisely and correctly and to listen what
your body tells you.
SOUTH AFRICAN CRICKETER ANDRé NEl.
FRANK AND COMEDIAN lEON SCHUSTER
SOUTH AFRICAN CRICKETER GRAEME SMITH.
SOUTH AFRICAN CRICKETER DAlE STEyN.
SOUTH AFRICAN CRICKETER ASHWEll PRINCE.
500/1000km
SO WHAT DO yOU HAVE TO DO
TO qUAlIFy?
It's simple. Run or walk a cumulative distance
of just 500km in official road races between
25 May 2009 (that’s just one day after
Comrades), right up until the Comrades
Marathon on 30 May 2010 (Comrades is not
compulsory). In the spirit of the competition,
other events such as cross country, official trail
runs and even fun runs are allowed providing
they are organised by either a club or a
welfare organisation.
This is the year you can and should do it, says
Bruce Fordyce, multiple Comrades winner.
“I think that striving for 500km between
November and May each year would help all
runners”. It will in particular help all novice
Comrades runners to exercise good discipline
in building up for the special big C next year.
To achieve a minimum of 500km you need to
average less than 10km per week so work it
out yourself - there is plenty of time and you
can do it.
WHAT WIll yOU RECEIVE?
Each entrant will receive a special 20th
Anniversary t-shirt, race list and guidelines.
Challenge
While many runners complain that events are either
cancelled or disappear from the road running calendar,
there are those races that have stood the test of time and are
guaranteed to reappear each year, providing runners with renewed
motivation to improve on their past performances. One such competition
is the 500/1 000km Challenge which, after 19 years, is alive and well and
in South Africa. In fact, this year marks the 20th edition of the challenge
and organisers are making it possible for everyone to participate; the
qualifying benchmark has been set at just 500km.
I n t e r n a t i o n a l
29
Each finisher of the 500km Challenge will
receive a two tone finisher’s medal and a
second personalised t-shirt. Personalised silver,
gold and platinum medals will still be awarded
for longer distances as well as distance scrolls
and permanent numbers.
CHARITy
Over R70 000 has been donated to charity in
the past. This year, the organisers will donate
R10 from every entry plus 1c for each km run
or walked by all competitors; so each step of
the road will help someone in need. As always,
any competitors own fund raising initiatives
will be encouraged and endorsed.
As you compete at events around the country
you will always see ‘1 000km Challenge’
badges worn with pride by competitors.
So, why not make new friends and
acquaintances on the road, travel to
interesting races and enjoy new experiences?
Commit yourself to a healthier life style.
Enjoy the camaraderie that the 500/1 000km
Challenge has provided to thousands of
people over the past 20 years. Full details can
be found on the website www.1000km.co.za
or www.entrytime.com

30
lIVING lEGENDS
Johnny - The Great All-Rounder
He was known as one of the greatest all round distance runners South Africa has ever produced. Not only did he win most of the high
profile road races in South Africa’s race calendar in the 70s and 80s, but he was also the holder of national titles in the marathon, half
marathon and cross country events. Johnny Halberstadt was known for more than just his phenomenal running ability. He will always be
remembered as the man who refused sport’s highest accolade, Springbok colours, because he felt so strongly about the plight of black
athletes. Modern Athlete spoke to Johnny and got to know more about his life in Boulder, Colorado, one of the most beautiful running
cities in the world.
lIFE IN BOUlDER
Johnny Halberstadt is clearly a content man. Though he was on
the phone to us, thousands of miles away, he described exactly,
the spot he was standing, high up on a huge balcony overlooking
open land with the majestic Rocky Mountains in the background.
“You should see it here! It is beautiful,” says Johnny, who
admits he is, after all these years, still in awe of the beauty of his
adopted home. Johnny could not have chosen a better place to
live. Around the world, Boulder is known as a running city and a
haven for athletes focused on living a healthy, outdoor lifestyle.
It is a place that has been Johnny’s home for the last 15 years.
The Halberstadt family immigrated to the States in 1994 where
Johnny and long-time friend and former world marathon
champion, Mark Plaatjes, started a successful business, the
Boulder Running Company. Today, the two men are known as
leading innovators in footwear technology and an integral part of
the Boulder community.
A SUCCESS STORy OF TWO BEST FRIENDS
The Boulder Running Company is a small chain of running stores
in Colorado and prides itself on creating an atmosphere where
walkers and runners of all shapes and sizes can buy athletic
gear while being treated like elite athletes. If you walk into their
store in Boulder on any Saturday, you will find the two buddies
working in exactly the same way as their employees, even if it
involves taking out the trash.
And this is probably one of the reasons why they are so
successful; last year their company was awarded the Esprit
Entrepreneur of the Year Award presented by the Boulder
Chamber of Commerce, an award won because of the excellent
level of service they deliver to customers and the community.
And in 2006, they were named top running store in the USA (out
of 740 stores) by the Running Network and Running Intelligence
organisations. Today, the Boulder Running Company is an
institution synonymous with the city. Boulder Running Company
also sponsors several local road races and money raised goes to
organisations such as the Orphans of Aids Trust Foundations in
South Africa.
Johnny and Mark are not only business partners, but also best
friends. “Mark is a wonderful guy and stays about 8km from me.
He is in great shape and still runs 60km per week. We don’t run
much together but he has a training group he coaches,” says
Johnny. Mark, who has a Master’s degree in physical therapy
from the University of Witwatersrand and a pre-med degree from
the University of Georgia, also works as a physical therapist in his
own private practice, situated above the store.
Mark, who could not compete in the 1984 and 1988 Olympic
Games due to the international boycott of South Africa, finished
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
sixth in the Boston Marathon in 1993. Just three weeks after
gaining USA citizenship, he won the 1993 World Championship
Marathon. “He is such a humble, incredible man and one of the
most respected physical therapists in the country,” says Johnny.
The community of Boulder loves sport, but they differ from
South Africans in their approach to sporting activities. “Most
people here are not so obsessed with running good times. They
participate with friends and family and often do it to raise money
for causes like breast cancer awareness. The health benefit of
sport is the foremost priority,” says Johnny. Most people in
Boulder run because of the beautiful surroundings and many
world class athletes train there. “It’s an awesome place; in the
nearby mountains there are even bears and American mountain
lions that you have to be careful of,” says Johnny. Other
attractions include the year round sporting activities in Boulder.
“All we need is the ocean and then we would have everything.”
STUDENT yEARS
In 1971, Johnny
obtained a track
scholarship to
Oklahoma State
University after
// I still believe that we use too
little of God’s talent given to us.
It is important to make the most
of what we are given. //
some excellent
performances
on the track,
road and in
cross country
events in South
Africa. In
this time, he
earned a MBA and undergraduate
degree in business and quickly made a name as an athlete. He
was the 1972 NCAA (inter universities) 10 000m champion,
setting a South African record of 28:50.4. Three weeks later in
Oregon, he broke the South African 5 000m record, finishing in a
time of 13:44. Johnny went ahead to place third in the Boston
Marathon in a time of 2:22:23 and was a six time Big 8
Conference champion in track and cross country. He graduated
in 1975 and returned to South Africa. Upon his return, he
combined his running career with footwear innovation and
product development, founding Heart and Sole specialist
running stores.
COMPETING IN SOUTH AFRICA
Johnny is best remembered for hitting the wall during the 1979
Comrades. He was far in the lead when he dropped back, but
then recovered enough to fight his way back into second place.
Johnny will also be remembered for the 1979 marathon he
ran in Durban, clocking the fastest marathon (2:12:19) at the
time on the continent of Africa. He ran and won many of the
standard distance big races in South Africa before moving to ultra
distances in 1979. He won the Two Oceans Ultra Marathon in a
time of 3:05:37, after an exciting battle with Vincent Rakabaele.
Even with all the steep gradients, he went through the 50km
mark in world record time. The Comrades Marathon is one
race that has eluded Johnny; he placed second twice. In his first
Comrades in 1979, he was second in a time of 5:50:30. In 1981,
he followed it up by placing second again in a time of 5:46.
“I would have loved to win that race, but I could just never
master it. I could never get the formula right. Over that distance,
guys like Bruce Fordyce and Alan Robb were just too good.”
Name a big local race and chances are Johnny has
won it. In 1981, he clocked 3:11 at the Korkie Ultra
Marathon (the winning time was usually around 3:20).
He won the City-to-City race twice, the Jackie Gibson
Marathon, the Johannesburg City Marathon and
countless other races. He was just as good at shorter
distances as marathons, running a sub-four minute
mile. “I believe I did the best I could when I was running
competitively. I often compare running with conducting.
One needs to conduct the body’s muscles to work together in
harmony. That is when you really perform. I still believe that we
use too little of God’s talent given to us. It is important to make
the most of what we are given,” says Johnny, who has seven
Comrades medals and seven Two Oceans medals to his name.
In the 80s, Johnny made a crucial decision; to compete in a series
of marathons and other road races in the USA, and it paid off.
Johnny finished fourth in a time of 2:13:02 at the Nike OTC
Marathon in Oregon while finishing third in 1982 in the Chicago
Marathon, clocking 2:11:46, the fastest time of his career.
But these races did not only bring glory to this runner, known by
some as the little marathon man, because of his slight build.
By competing in these races and accepting money, he lost the
right to be a South African amateur and was subsequently
banned from running in South Africa. It took three years of
negotiating with authorities before the matter was settled and
Johnny was reinstated as an amateur.

TAKING A STAND
Johnny’s biggest ‘crime’ was taking the side of black athletes.
After an impressive victory at the South African cross country
championships in George in 1979, Johnny was awarded
Springbok colours. He declined. His reason for declining was
the bad treatment of Matthews (Loop en Val) Motshwarateu.
Matthews was denied a South African passport after he was
offered a scholarship to a university in the USA. The South
African government had refused him a passport on the grounds
that he was a citizen of Bophuthatswana, but a year earlier had
awarded him Springbok colours for track and cross country.
Johnny pointed out that if Matthews was good enough to be
awarded Springbok colours (which only citizens can earn), then
he was surely good enough to get a passport. Matthews was
eventually given a travel document, but it inhibited his movement
so much that he could never compete for his university outside of
the USA. Suddenly, the unfair treatment of mixed athletes found
a face, that of Johnny Halberstadt, who said he could never live
with his conscience if he accepted a Springbok blazer. This move
made him the black sheep of the South African Amateur
Athletics Union.
REGRETS
“Sometimes I wish I didn’t say certain things or said some things
differently. But things happen for a reason. It tests us and makes
us stronger,” says Johnny. However, he does not regret standing
up for what he believes in. “If you don’t stand for something,
you will fall for anything. Those were my personal convictions
and no matter how tough and controversial they were, I knew
my decision was right. I had to live with myself afterwards. When
I look back today, things are very clear and what I did seems
the obvious thing to have done. But at the time, it was not so
obvious,” says Johnny.
He realises a lot of people thought he disrespected the sport by
refusing Springbok colours and that he had a personal grudge
against the South African Amateur Athletics Union. “My actions
were not aimed directly at the union. It was more my way of
saying if we really want to make it back into the international
sporting arena we have to stand together as a nation. We are
all humans.”
GREATEST COMPETITORS
“There were so many!” Johnny names a few: Bernard Rose,
Willie Farrell, Matthews Motshwarateu, Kevin Shaw, Vincent
Rakabaele, Andrew Greyling and Alan Robb.
RUNNING lESSONS
Johnny attributes his running success to his meticulous
preparation, determination and willingness to always try and find
possible problems in his running and training. “I learnt valuable
lessons as a student in America. My experience taught me the
importance of a post race get together where you sort out what
went wrong in a race. From there you try and solve it to make
sure it does not happen again.”
He feels he never really
excelled at races over
60km. “Once you get
over 60km, you are
in a totally different
world; anything can
happen. You have to
specialise in these types of distances if you really want to achieve
at it. I don’t really think I ever got that right,” says Johnny. To him
mental preparation is by far the most important thing in sport.
“Enthusiasm, determination, excellence and trying to do the best
you can are crucial. People often say, just do it. But I say; don’t
just do it, do it right and in the best way you can the first time.
Plan and execute, don’t just slap things together.”
He doesn’t run much these days; but occasionally jogs,
something he refers to as his ‘meditation on the move.’ He will
always love running because it is a way of expressing himself.
“While I run, I think about what goes on in life and I try to get
my life in order.” He doesn’t really miss much about competing
at a high level as he knows he had his time of glory. “These days,
I get a kick out of seeing great performances on all levels, be it
in athletics or music. When someone does something well, it is
beautiful to see.”
THE PATH TO A NEW COUNTRy
Johnny immigrated to the USA, seeing the opportunity to
develop and market footwear patents. “In order to develop my
business career further, the natural move was to immigrate.
To me, the American experience has been about expanding my
mind. When you are surrounded by people who are really good
and motivated, it rubs off on you. When I trained with world
class athletes, it gave me great self confidence.”
FAMIly lIFE
Johnny met his wife, Shona, in a steakhouse where she was a
part-time waitress. He was dining with fellow athlete, Bernard
31
Rose, when his eye fell on the beautiful Shona, an avid tennis
player. The two were married in 1980 and have two kids,
Jason (26) and Caitlin (24), both runners. “We are very close to
nature here, but we miss our friends in SA.” They have a huge
circle of friends in Boulder, especially in the church they attend.
They don’t visit South Africa often as their closest family is in
Swaziland.
WORDS OF WISDOM
All new runners should take things step by step and work on
their strength. “We all have weaknesses and too many of us
focus on this. Rather concentrate on your strengths. If you learn
the most basic physiology of training, you will get the most out
of what you do. One thing about running is that you get out
what you put in. It’s like
baking a cake; you have
to follow the recipe in
order to bake the best
cake,” says Johnny.
He believes too many
runners just go out each
day and run endless
amounts of kilometres
without following any
structure. “Think of it
this way: if you want to
become a great dancer,
it doesn’t help just going
out there every day and
aimlessly moving around
for hours. You have to work on efficiency and form. The same
can be said about running. Be all that you can be. If you do
something, do it to the best of your ability. And most of all, make
sure you love what you are doing.”
Then Now
Age 32-35 59 (He turns
(peak of career) 60 in October)
Weight 54kg 55kg
Weekly Mileage Close to 200km Very little at present
Residence Bedfordview Colorado, USA
PERSONAl BESTS
Image: Jonathan Castner
// Mental preparation is by far the
most important thing in sport. //
MICHELLE PIETERS
Mile 3:59.9
8km Sub 23:00 (in a downhill race)
10km 28:50.4
21.1km 1:03.35
Marathon 2:11.46
Ultra Marathon (56km) 3:05:37
100km 6:47

32
RACE REPORTS
Totalsports Ladies Race
Over 4 000 runners, joggers and walkers of all ages
took part in the 5km/10km Totalsports Ladies Race,
held in celebration of National Women’s Day on
9 August. It was a fun day not only for all the
women running and walking, but also for their
families and loved ones cheering them on. Anja
Smit, a runner from Brackenfell, tells of her
experience running this awesome race with her
mom - and of her desire to one day be just as fit as
her mother and maybe even beat her!
My alarm went off at 6:45 am. When I got up, my mom was already up
and about as always. We had gotten everything ready on Saturday night,
so there wasn’t much to do other than wash and dress. By 7:10, we were
on our way to Stellenbosch for the start of the Totalsports Ladies Race.
On the way there, we shared a banana and speculated about the route.
Arriving in Stellenbosch, we parked close to Coetzenburg Stadium and
followed the music to the start of the race. It was freezing cold and
I wasn’t feeling too confident, as I had not done much training before
the race (I was on antibiotics until the Wednesday before the race).
My mom, on the other hand, was, as always, full of energy. We bumped
into a friend of mine and her mom and chatted until a few minutes
before the race started.
There was a lively atmosphere at the start and the event organisers
entertained us with race jokes and very, very loud music. The start of the
race was a bit crowded as the 5km runners and 10km runners crowded
together for a joint start. One of the photographers sat in the middle of
the road to photograph the race as the gun went off. It was amusing to
see his expression when he nearly got run over by approximately 4 000
runners as he tried to get up.
My mom and I ran together for about the first kilometre, but then
I realised that I was not going to make it at her pace, because of my lack
Event number six of the extremely successful
Momentum Health Teavigo Duathlon Series
2009, took place on Sunday, 2 August, in
Muldersdrift. The natural beauty of Glenburn
Lodge in the Cradle of Humankind made it
the ideal venue. Only 40 minutes from both
Johannesburg and Pretoria, set behind the
Zwartkops mountain range and on the banks
of the Crocodile River, this on road duathlon
attracted close to 300 eager participants.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
Stellenbosch
of training. My mom, a fit lady of 53, went ahead and I slowed down a
bit. I always enjoy running in Stellenbosch because the scenery is so
beautiful. At the 3km mark, I realised that even though the road seemed
flat, we had been gradually running uphill and from what I could see, the
uphill was not going to end soon. For me, it was a continuous struggle
until the 7km mark, when the slight downhill started and from there
I enjoyed it even more… momentum, momentum, momentum!
I finished about ten minutes after my mom and was very happy with my
time of 1:13. My mom finished in a time of 1:02. My aim had been to
run the race in under 1:15, which I did. I really enjoyed taking part in the
race. It’s a really great idea celebrating National Women’s Day with over
4 000 women (and let’s not forget the men dressed as women) by taking
on a 10km or 5km race in aid of an wonderful charity such as the JAG
Foundation. Mom and I are already looking forward to next year’s race.
I have been running races for the last three years, but only joined a club
and started to train regularly at the beginning of the year. My mother on
the other hand, has been running for the last five years and did Masters
Athletics for about three years prior and during the last five years. In a
good week, we run approximately 25km and this usually includes races
on the weekends.
My mom is contemplating the Comrades, but still has to run her first full
marathon. My brother, Edward, has finished the Comrades three times
and I think her motivation is to run this historic race with him. Whether
that will ever happen is an open question.
I, on the other hand, have no aspirations to run 89km (though I will
cheer on anyone who has the guts to try it). My aim is to finish next
year’s Two Oceans Half Marathon in 2:30.
I run for two reasons, firstly for the enjoyment of it and secondly to keep
fit. But who knows? Maybe one day soon, I will be able to beat my mom.
Momentum Health Teavigo
National Duathlon Series 2009
EVENT #6 ON ROAD: GLENBURN LODGE, Muldersdrift, Sunday 2 August 2009
Six out of six! That is what Brand du Plessis achieved after
winning another leg of the popular 2009 series. With this, he
certainly proved why he was the overall winner of the same series
in 2008. The first 5km, run over undulating hills, crossing over
a river and back again, saw Brand leading the pack, a lead he
was able to maintain over the next 30km cycle, into transition
and sprinting the final 2.5km run. He won by a whopping three
minutes. Brand was followed in second place by strong on-road
duathlete, Bryce Viegas. It was his first time on the podium.
In third place was Jason Spong, finishing a mere three seconds
behind Bryce.
Andrea Steyn dominated the ladies’ race, fending off a
determined group of women consisting of Su Don-Wauchope,
Alae Brand, Nadia Pretorius and Natasha Gorrie. In awesome
form this year, Andrea once again demonstrated the talent and
skill that has enabled her to claim both the 2009 SA Triathlon and
SA Duathlon Championships. Su stayed with Andrea on the 5km
run (made up of two 2.5km laps of cross country with two steep
climbs), but Andrea pulled away after a fast transition onto the
bike. After a quick 2.5km sprint, Andrea strode over the finish
line to win her fourth event in the series. Su finished two
minutes behind in second place and Natasha in a surprised
third position.
The two kiddies events (5-10 years and 11-14 years) attracted
some really hot shot mini-duathletes. This event has grown and
it hopes to contribute to the development of our next generation
of athletes in this great sport.
GRAND PRIX STATUS
After six events
10KM RESUlTS
Open Women
1. Mia Pienaar (MATIES) 36:17
2. Elene Lourens (MATIES) 36:28
3. Dominique Scott (ADIDAS) 37:34
Veteran Women
1. Elmarie Coetzee (ADIDAS) 39:37
2. Ester Brink (STRAND) 40:08
3. Jacoline Haasbroek (STELLENBOSCH) 40:54
Master Women
1. Olga Howard (CELTIC) 40:46
2. Kathy Burr (DURBAC) 49:16
3. Dalena Fourie (ELGRAB) 55:15
Grandmaster Women
1. Veronica Van Niekerk (ELGRAB) 46:51
2. Marianne Nelson (DURBAC) 57:46
3. San Viljoen (PAARL) 1:05:31
AGE GROUP 15-19
1. Elene Lourens (MATIES) 36:28
2. Dominique Scott (ADIDAS) 37:34
3. Bathobile Hlazo (BELLVILLE) 39:28
Elite Men Elite Women
Brand du Plessis 120 Andrea Steyn 118
Stuart Marais 92 Nadia Pretorius 90
Jason Spong 86 Wilmarie du Plessis 73
Bryce Viegas 51 Alae Brand 68

Nedbank SA 10km Championships
Saturday 29 August 2009 - Stellenbosch
SA CHAMpS pRoVIDES MokokA
WITH ANoTHER TITLE
If the Two Oceans carries the label of the
country’s most beautiful race, then the
Nedbank SA 10km Championships must
surely carry the title of God’s own race.
There is no other place like Stellenbosch
and the pancake flat route has provided
the fastest time in the last four years.
From the start, outside the famous Coetzenburg Stadium, the
postcard perfect capital of the Winelands provided an ideal battle
ground for the country’s finest short distance racers to test their
skills; and, what a test it turned out to be.
Proving that success does not come without proper incentive,
the bold move by Nedbank and Athletics South Africa to put up
time incentives for the SA 10km Championships paid a dividend.
Stephen Mokoka ran seven seconds faster than his personal
best to clock 28:21. Stephen can now add this title to the half
marathon title he won in Port Elizabeth in July this year. He is
the reigning champion and as such, has been included in the
team set to contest the world champs in Birmingham, England
in October. His time in Stellenbosch was vital for him to test his
training.
“I just came here to check if my training is going according
to plan. I targeted a time of 28:40, so this result is brilliant. If
everything goes according to plan at the world’s, I expect to
run around 61:05,” the 24-year-old professional from Mafikeng
Training programme
I’m 19 years old and have been running for two years.
Now I’m ready for some new improved running! I don’t
know exactly how and when to train. I would really
appreciate it if you could help me with a programme
and some training tips. I want to run a faster 10km, my
best being a 45min. Running without a programme is
decreasing my motivation.
* Geraldine
FROM lEFT TO RIGHT: lEBOGANG PHAlUlA, RENE KAlMER
AND lEBO PHAlUlA.
explained. From the sound of the starter’s gun, he was in the
lead, clocking 14:22 through the halfway mark. He left it to
just outside the stadium to put in the decisive surge to relegate
Tshamano Setone (Central Gauteng Athletics) and Lindikhaya
Mthangayi (WPA) to the minor placing. Mthangayi may well have
been holding the silver medal had it not been for a momentary
lapse in concentration. It was this slight slack in pace that
allowed Setone to whiz by and grab the silver in a time only two
seconds faster than Mthangayi’s. Setone finished in a time of
28:22 and Mthangayi in 28:24.
The women’s winner, Rene Kalmer, a 28-year-old former school
teacher from Roodepoort, has won no less than four top races in
the last five weeks. Starting with the Spar Ladies’ Race in Durban,
followed by Foskor Richards Bay, then Spar Ladies’ Pretoria,
Rene blazed her way to top performance, also adding her third
national 10km title to her list of accolades. “Titles don’t mean
that much to me except if it comes with a significant win. I hate
losing,” she claimed. In Rene’s path were the Phalula twins, with
Lebo managing to get away fast. “We are teammates at CGA,
ANSWER
I would suggest a 12 week programme with the first four weeks
focusing on strength training, including hills once a week. Do
a long run of about 15km every Saturday or Sunday for the
duration of the programme.
Week 1-4
Tuesday 4 x 250m hill repeats (hill gradient of 5-7˚). Run to
the top of the hill at 80 percent effort. Jog back
down. (Increase to approximately 7 hill repeats by
week 4).
Thursday Tempo run; warm up for 2km. Run at 75 percent
effort for 3-4 minutes followed by a relaxed run
for 4-5 minutes. Cool down for 2km. The complete
session should be about 10km long.
Focus on easy runs the rest of the week.
Week 5-9
Tuesday Time trial, alternating between 4km and 8km.
Thursday Fartlek session: Run hard for three lamp poles and
easy for two. Build up to 4km.
The rest of the week should be used for easy 8km or 10km runs.
Week 10-11
Tuesday Tempo run; warm up for 2km, run at 85 percent
race pace for 5min and cool down for 2km.
Modern Athlete encourages readers to send their questions to any of our knowledgeable experts.
To have your questions answered, log onto our website: www.modernathlete.co.za. We will publish
selected responses in future editions.
FROM lEFT TO RIGHT: TSHAMANO SETONE,
STEPHEN MOKOKA AND lINDIKHAyA MTHANGAyI.
33
but Lebogang may have decided to watch me while her sister
made a break to defend their national title. I only caught her at
the 5km mark but from there it was relatively easy,” explained
the SA Champs winner who finished in a time of 32:39. Lebo
Phalula (CGA) was second in 33:09, with Sharon Tavengwa
(Nedbank) in third place, in a time of 33:31. However, as
Tavengwa is not a South African citizen, Lebogang Phalula (CGA)
was elevated to the bronze position.
GEORGE KOERTZEN//READER AND CONTRIBUTOR
Thursday 15 x 100m strides on grass; with an easy relaxed
jog back.
Run between 8km and 10km on the other days.
Week 12
Tuesday 15 x strides of 80m-100m – Walk back.
Wednesday 6km-8km.
Thursday 6km-8km.
Friday Rest.
Saturday Race.
REMEMBER
Get to the race early.
Warm up for 20 minute prior to the race.
Ensure you start as close to the front as possible.
Go fairly fast for the first kilometre and then settle into a
good rhythm and relax, but stay focused on your target.
HIlTON HORT
Modern Athlete Expert
qualifications:
He has been running for 23 years
and has a 10km PB of 32:09,
8km (25:56) and 15km (49:43).
ASK THE EXPERT
Images: Ernest Killowan

34
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Sms your answer to 34110.
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Congratulations to
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- the winner of
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She was ecstatic
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Mental Marathon
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ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
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RACE PREVIEWS
Nedbank Cape Town Marathon
Sunday 27 September 2009
Fast, flat and beautiful with cool spring temperatures; this is
what the Nedbank Cape Town Marathon promises runners
tackling their first 42.2km after a long winter break from distance
running. And while Table Mountain is visually integral to the
race, participants need not worry about having to run up it!
The marathon route is designed to be fast and also shows off
the beauty of the Mother City, with Table Mountain and the sea
being central features of the race.
With an eight hour cut off, the race is accessible to anyone,
even if they decide to walk most of the way. The marathon
is deliberately designed along flat city roads to attract novice
athletes and aid top athletes in running fast times. The race starts
in Adderley Street and leaves the CBD via Woodstock. It goes
through Salt River, Observatory and Rondebosch before making
its way through Athlone, skirting past Pinelands and returning to
the city centre via the Waterfront before finishing at the City Hall.
There is also a 10km race, which starts at the same time as
the marathon and follows most of the last few kilometres of
the marathon. And if you feel like just strolling the 10km, you
certainly can, as the cut off is two hours.
Sunday 27 September 2009
The City2City Race was established over 70 years ago and has been
in the running calendar since its inception, two years in the absence
of sponsorship. Blue IQ came on board as the main sponsor of the
Blue IQ City2City Ultra Marathon in 2008.
Lucrative prize money is up for grabs in a deliberate attempt to
ensure world class entries. Dubbed as ‘the richest race in Africa’ the
prize money stands at R1.3 million. Last year, the race attracted more
than 4 000 runners and some top local and international athletes
such as Farwa Mentoor, Josiah Thugwane, Vladimir Kotov and
Johannes Kekana.
This year, spectators can expect an exciting line up of activities in and
around Newtown as all the local restaurants are planning to remain
open for business. The race adds to Heritage Day celebrations, which
customarily take place in the month
of September.
The route makes its way from Centurion through Midrand, Wynberg
and into Houghton. The first 42km are fairly flat, but once you hit
Houghton, prepare yourself for some very steep hills. With 8km to
BSG Energade
Triathlon Series
With summer around the corner, it’s time for the
2009 edition of the BSG Energade Triathlon Series,
a multi-sport event that offers avid athletes a bit
more of a challenge than the usual weekend half
marathon. With each of the seven races in the
series comprising three disciplines, athletes will
find the 5km run a breeze, but the 600m swim
and 20km cycle stages could be a test of fitness.
Not only does the triathlon cater for senior competitors, this year
there is also a category for master male athletes and for the third
consecutive year, there is a section for youngsters.
While leading athletes fight it out for the big prize money of just
under R200 000, the series offers amateur athletes, proficient
in any of the three disciplines, an opportunity to broaden their
sporting horizons. A host of spot prizes for social competitors are
up for grabs as well as great incentives for school participants.
With a total prize purse of R478 500, the race is sure to attract
some big names. Prize money of R60 000, R30 000 and R20 000
respectively, will go to the first, second and third male and female
athletes home.
Prize Winners (Men) 2008
1. Motlokoa Nkhabutlane Lesotho 2:14:16 (course record)
2. Nkoka Lebenya Lesotho 2:15:10
3. Bohosi Sechaba Lesotho 2:15:37
Prize Winners (Women) 2008
1. Samukeliso Moyo Zimbabwe 2:42:12
2. Sharon Tavenga Zimbabwe 2:42:57
3. Moleboheng Mafata Lesotho 2:43:09
Venue: Cnr Adderley and Darling Street, Cape Town
Distance: 10km/42.2km
Time: 06:30 for both races
Contact: WP Athletics Office – 021 699 0624
Athletics South Africa – 011 880 5800
Online entries at www.nedbanksponsorships.co.za or
www.capetownmarathon.org.za. Marathon and 10km entries
close on 18 September 2009.
BLUE IQ City2City
Ultra Marathon
go, Munro Drive in Houghton is the most difficult part of the race.
Once you get to the top a beautiful view of Johannesburg awaits
you. You can start celebrating when you reach the Nelson Mandela
Bridge. With 1km to go it is downhill and flat to the finish.
Start Times: 06:00 for 21.1km/50km and 06:15 for the
21.1km walk
Start Venue: Blackwood Road, Hennops Park, Centurion
(50km). Western Service Road, Woodmead
(21.1km)
Finish Venue: Miriam Makeba Street, Newtown Park,
Newtown.
Entries: Closing date for entries is 18 September.
The first 5 000 paid entries will receive a
2010 tog bag, t-shirt and peak. All finishers
will get a medal and race t-shirt. Entries can
be faxed to 011 873 2726 or enter online at
www.entrytime.com. Entry forms can also be
downloaded from the race’s website at
www.blueiqcity2city.com
Contact: The race office - 011 873 2726
The full race programme is as follows:
11 October – Midmar Dam, KZN
18 October – Potchefstroom Dam
25 October – Roodeplaat Dam, Pretoria
8 November – Germiston Lake (no kids series race)
22 November – Blouberg Strand (Big Bay), Cape Town
29 November – Pollock Beach, Port Elizabeth
6 December – North-West University, Vanderbiljpark
All kiddies’ races start at 08:00 and the senior races at 09:30.
Online entries are now open at www.bsgenergadetriseries.co.za
for adults and teens and www.kidsseries.co.za for children under
the age of 14.
Landmarks Half Marathon
and 6km Fun Run
Have you been living in Cape Town all your life but never
really had a good look at the many heritage sites that
international tourists rave about? Then this is the race for
you. The half marathon is a challenging route but you
are guaranteed to run past key landmarks in Cape Town’s
southern suburbs such as Rondebosch Common, Rhodes
Memorial, Newlands Forest and Mostert’s Mill.
35
And if you don’t feel like a big effort, join in on the 6km
run/walk. Schools and families should make sure to bring
all the kids along because this race incorporates a Schools
Challenge sponsored by ADT. Prize money of R20 000 is up
for grabs for the four schools with the biggest percentage
of finishers.
Be sure to bring all old (or new) soft toys; this year
the event has introduced the ‘Running with Teddies
Campaign.’ Participants are encouraged to bring a soft toy
with them on race day and drop it off en route in collection
boxes outside the Red Cross War Memorial Children’s
Hospital, the event’s official charity.
Date: Sunday 15 November 2009
Time: 06:00 for the half marathon, 07:00 for the 6km
and 08:00 for the 750m kiddies’ race
Start: Western Province Cricket Club Sports Centre,
Rondebosch
Enquiries: Nic Molyneux – 021 657 3331
Enter at www.entrytime.com or pick up an entry form at
any Sportsmans Warehouse, New Balance outlet store and
Cape Town Tourism centres. Entries close 1 November, but
late entries will be taken on race day from 05:00. The first
400 entries in the half marathon will receive a pair of socks
from New Balance.
Saturday 24 October 2009
Delmas 4-in-1
Venue: Delmas High School Sport Grounds
Distance: 42.2km/21.1km/10km/5km/420m
Time: 06:30 for the marathon and half marathon
06h:45 for the 10km and 5km
11:00 for the 420m mini-marathon
Contact: Jacky Grassman – 079 526 6827
Online entries at www.entrytime.com. Pre-entries close
on 20 October 2009. Entries will also be taken on the
morning of the race from 05:00.
Saturday 3 October 2009
Harrismith Mountain Race
Venue: Platberg Stadium
Distance: 15km
Time: 11:00 (Walkers start at 10h30)
Contact: Pieter du Toit – 058 622 1412
Online entries at www.enteronline.co.za. Pre-entries
close on 29 September. Entries on the day from 07:00.
For a complete list
of upcoming races go to
www.modernathlete.co.za

36
ClUB REVIEW
Irene Road Running Club
Irene Road Running Club (IRRC) is one of the most
prominent running clubs in Gauteng North and is
known for their eye catching logo ‘Serious about our
r(f)un.’ And though it is represented by some talented
athletes, it is their incredible team spirit and strong
belief in making running fun that has made IRRC the
successful and popular club it is today.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
HISTORy
It all started with a group of employees from the Agricultural Research Council (ARC) in Irene. This group used to get
together and run for fun, until they decided, “Hey, we might as well start a running club.” The nearest running club
to the ARC was Alpha Centurion Runners in Clubview and because of all the new building developments in Irene, the
group thought a closer running club would be ideal. Shortly afterwards, on 1 February 1994, Irene Road Running
Club was officially affiliated to Athletics Gauteng North (AGN).
Initially, there was no clubhouse or any facilities for runners. “We started our time trial under a tree. There was
nothing, only beautiful peaceful roads to run on within the ARC,” says Wynand Breytenbach, general manager of
IRRC. In 1998, the ARC donated an old building that had originally housed pigs, to the club. “We turned it into
our existing clubhouse,” says Wynand. Today the clubhouse is a social hub after time trials on Tuesday evenings.
The club started small. During the first year of its existence, 60 members joined. Six years later, in 2000, the
club’s membership reached more than 400. By then, it was the largest club in the province and one of the
few clubs in the country that consisted of more than 300 members. Today, it is still the only club in the
province with more than 400 members and this year, membership has reached close to 730, making it the
second largest club in the country, according to Wynand.
Initially a little tree, symbolising the trees in the grounds of the ARC, was used as the club’s logo. A couple
of years later, club members decided to emphasise their strong feelings towards fun and extended the
club’s logo to ‘Serious about our r(f)un’. “That is what we are all about – fun,” says Wynand.
The club’s main focus is on the recreational runner and walker as club members believe there are
enough organisations that support professional athletes. IRRC chooses to provide opportunities for
everyone who has the desire to run or walk. The club aims to make everyone feel like a champion
in his or her own right. “Our club is what members make of it.” The members’ commitment to the
club is portrayed in the number of chairmen the club has had since its start. Since 1994, there have
only been three chairmen, with Pieter Olivier serving as the present chairman.
ClUBHOUSE
The clubhouse is built on the grounds of the ARC Irene Campus in a very sought after farm
environment. The biggest advantage is the safe training routes with a minimum of traffic and
a variety of flat, hilly and cross country courses. All members have access to the campus at all
times. Another benefit of the campus is that it is large enough to host road races without the
need to use public roads. There are complete start and finish venues with safe parking for
7 000 vehicles.
The club facilities include a bar that is open after time trials and a shop where members
can buy club colours and running shoes. A special club social, with a different theme,
is held every first Tuesday of each month. Light meals are sold and lucky draw prizes are
given away.
TRAINING
The club offers organised training sessions throughout the week. An official training
school is hosted at the ARC and it is managed by a personal trainer. All training
programmes are freely available to club members while members of other clubs are
welcome to join the training programmes at a monthly fee. Training programmes,
held from Mondays to Sundays, cater for all, from the long distance Comrades
runner to runners wanting to specialise in shorter distances. Depending on the
time of the year, up to 60 runners show up for daily training runs. A number of
members focus on triathlons, duathlons and adventure races while most juniors
enjoy the cross country season.
ROAD RUNNING AND COMRADES
The club entered a record number of 228 runners for Comrades in 2005,
placing them second of 975 clubs in terms of numbers. This year, 166
IRRC runners entered Comrades, making Irene the third biggest club at
Comrades. Over 85% of the Irene entrants finished the 2009 race, while
three got silver medals and over 12 runners earned Bill Rowan medals, says
Wynand. Another 150 club members go along to Comrades every year
and enjoy the race from the comfort of the two support stations along
the route as well as at the finish area.
// The club’s main focus is on
the recreational runner and walker
as club members believe there are
enough organisations that support
professional athletes. //
The club makes sure that each and every Comrades runner is
looked after and pampered before the big race. Comrades
runners get goodie bags stacked with expensive products
such as socks, supplements and a rucksack.

The club prides itself on having already won a Comrades gold medal, despite the fact that its focus is on recreational and
not professional runners. Ann Chester won gold for the club at Comrades in 1998 and in 2005, Heleen Joubert finished
as the 13th lady overall.
ROAD WAlKING
The club has one of the biggest walking sections with nearly 80 walkers following specialised training programmes.
Assistance or training is given to them by other experienced walkers and outside coaches. The club has some
exceptional walkers such as Gerard van den Raad, Annatjie Greyvenstein and Elsa Meyer. All three have excelled and
achieved national colours. These three Grand Masters will participate in the Sydney 2009 World Masters Games
held in October. Elsa is also the South African 20km champion and Annatjie the 10km champ. Their fellow club
mate, Belinda Skinner, won the SA 30km Championships recently held in Oudtshoorn.
RACES AND TIME TRIAlS
The club hosts two big road races during the year. The Irene 10/21.1km is run in November and has become
one of the largest events of its kind. The 5 000 entries at the 2006 event propelled the race to within the top
ten largest races in the country. The race has been sponsored by Liqui Fruit for the past 13 years. A new route
was introduced last year, making it an even better race within a tranquil environment.
The second race, the Irene Lantern Race, is a 10km event in February and is not only the largest night race,
but also one of the largest 10km races in the country. The average number of entries for large night races
in the country is about 1 000 while the Lantern Race attracts more than 4 000 competitors. The beauty
of the race is that lanterns light the entire route. A third race, a 15km event, is in the pipeline and IRRC
promises that this race will be run in a true farm atmosphere. In 2006, Irene presented its first cross
country event and the event is now a fixture on the cross country event calendar.
Time trials are held on a Tuesday evening on the grounds of the ARC. Starting time is 17:30 from
September to April and 17:15 from May to August. Training is allowed on the premises from 13:00
during weekdays with no restrictions over weekends. Time trials are well attended with more than
100 members participating on some evenings.
// It’s our team spirit and visibility at
races that stand out. People can see we
are having fun. //
SOCIAl SCENE
The club believes there should be a healthy balance between participation in sport and the
enjoyment thereof - both for members and their families - as this is a good way to stimulate
growth and sustainability in sport. The club’s social scene includes:
Away weekends to attend races countrywide.
Away weekends twice a year with emphasis placed on family involvement rather than
running.
Club tents and refreshments are provided at most races. The club has a catering
trolley with coffee, tea and eats. Gerard van den Raad, without fail, gets the trolley
to all the races, while Koos Loots, a social member, makes sure everyone is well
hydrated and fed after a race and that runner’s tog bags are exactly where they
were left.
Monthly socials are held at the club with presentations by sponsors, medical and
nutritional experts and gear suppliers.
Pre- and post-Comrades functions.
Spring Race/Hat Run.
A special social evening is held every first Tuesday of the month. These evenings
are very popular and between 200 and 300 people attend. It is also an
opportunity for medical suppliers, coaches and suppliers of shoes and clothing
to show off the latest in technology. These functions serve as the perfect
opportunity for members to build team spirit. Sometimes the men even get
the chance to show off their baking skills by baking pancakes for fellow
club mates.
A key element in the success of IRRC is communication. Every Monday
morning, each member receives a newsletter with photos of the weekend
races and the latest club news. In this way, members get to share in each
other’s joy and sometimes even sorrow, says Wynand.
And as it goes in all clubs, IRRC has a group of runners who make the
club unique. “We call them the Doringboom gang; they love to sit
under a specific tree after a time trial and sometimes they enjoy the
drinks more than the run,” says Wynand.
A formal function known as the Chairman’s Ball is held once a year;
this year it was held at the Irene Country Club. “We dress up, drink
and dance. It’s a chance to show each other we own clothes other
than our running shoes, shorts and vests. Sometimes we don’t
even recognise each other.” Another more informal function is
held at the end of the year and includes a prize giving ceremony
where athletes are not only rewarded for outstanding
performances, but also for anything remarkable or unique
they have done in running circles. Comrades runners get to
celebrate their journey at a post-Comrades party held at the
clubhouse just after the race.
37
ANNERIEN VAN SCHAlKWyK
STUART BOWIE, JOHAN DE KlERK,
MARINA VAN DEVENTER AND
PIETER OlIVIER.

38
ClUB REVIEW
“It’s our team spirit and visibility at races that stand out. People can see we are having fun. Our club colours are also
nice. Some members have joined just because they liked it so much,” says Wynand.
MEMBER SPOTlIGHT
The club’s fun focus does not mean that it doesn’t attract top athletes. Numerous Irene athletes finish in top
positions at a lot of running and walking races held every weekend. Annerien van Schalkwyk is one such a member.
She finished second overall in the Spar Grand Prix Ladies Challenge in 2007. In 2008, she finished third at the
5 000m South African Track and Field Championships in Stellenbosch and fourth at the Two Oceans Half Marathon
in 2008 and 2009. She was also the first lady home in the South African Half Marathon Championships in
Port Elizabeth in a personal best of 1:11:49. She represented South Africa at the IAAF Half Marathon
Championships in 2008 in Brazil and in October, she is on her way to the same championships, this time in England.
The club prides itself on its strong veteran runners: Dirk Cloete, Greg Barnes, Ansie Viljoen and Lettie Saayman
feature amongst the stronger veteran athletes.
ACHIEVEMENTS
The club is proud of their group performances:
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
A name which will probably be carved into Irene’s history books is that
of Marina van Deventer. She recently made the front page of several
newspapers after she was dragged for kilometres through the snow at
the gruelling 52km Rhodes Ultra Marathon. Marina broke her ankle in
two places after stepping in a hole about 25km into the race. Fellow
athletes had to set it using thorn branches and plastic bags. The road
the athletes were running on was covered in snow and no vehicles
could gain access. Fellow running mates dragged her through the
snow before they could find help at a medical station. Marina is
recovering well and still attending time trials, though she can’t run,
says Wynand.
Most entries for many races such as the Spar Ladies races.
Top five largest clubs with entries at Comrades and Two Oceans.
Most entries in a number of community events.
Largest support group at the Wheelchair Race for the
Pretoria School for the Disabled.
Gauteng North Club Time Trial Champions.
In 2007 members of the club achieved:
175 podium positions at races.
31 athletes received provincial colours for a
variety of events.
One athlete received National Colours and
represented South Africa (Annerien).
Two national titles (Annerien and Annatjie).
DEVElOPMENT AND COMMUNITy PROGRAMMES
The club is committed to the upliftment of disadvantaged athletes. A substantial
amount of funds is used to subsidise running gear and race fees to runners
who would otherwise not have been able to participate in the sport.
A number of charities and community organisations also benefit from funds
raised during club activities. Beneficiaries include Irene Homes for the
mentally disabled. Last year, the club donated R6 000 to Irene Homes,
a beneficiary of the club’s annual Hat Race held at the Wally Hayward Race
in May.
Tshwane Child and Family Welfare Society is the beneficiary of the
Irene 10/21.1km race. Various other community projects include the
collection of blankets, stationery, food and Christmas gifts during
the year. Members also regularly donate clothing and toys for needy
families. “We try to reach out to communities and make a difference
in the lives of others. It’s not just about us,” says Wynand.
Irene is a club that functions as a big family. “We care for each
other and want people to enjoy life in a healthy environment
through socialising and exercising.” If you are as serious about
having fun as you are about running, you might want to
consider putting on your running shoes and start running for
this club.
CLUB CoNTACT DETAILS:
WyNAND BREyTENBACH
012 654 0005 / 082 937 0733
info@irenerunner.co.za
MICHELLE PIETERS
GIVING BACK TO THE COMMUNITy.
WINNERS OF THE ANNUAl COCKTAIl COMPETITION. GERARD VAN DEN RAAD
// Last year, the club donated
R6 000 to Irene Homes, a beneficiary of
the club’s annual Hat Race held at the
Wally Hayward Race in May. //
THE IRENE MANAGEMENT.
THE ANNUAl HAT RACE.

TuksSport Sport School for young talented athletes
The TuksSport High School is starting a full time track and fi eld academy in January 2010. The
programme will focus on jumps, sprints and hurdles which will provide the opportunity for high
school aged athletes to train daily at a world class facility under elite coaches. The programme
integrates the athlete’s academic, technical and scientifi c support.
Lux Gordhan has recently been appointed to the TuksSport Athletics
Academy to manage and coach the athletes in the academy. He has
coached many South African champions in various events in track
and fi eld and lately specialised in jumps and sprints. This year his
athletes won six medals at the SA championships. He is an IAAF
Elite Jump coach and holds an IAAF Level 2 certifi cate.
Hennie Kriel, manager of the TuksAthletics Club was the Blue
Bulls and SWD fi tness and conditioning coach for nine years before
becoming involved with athletics again.
To apply for 2010:
Contact the academy offi ce at:
012 362 9875
maryna@hpc.co.za
Danie at 082 924 0712
For more information visit our website:
www.hpc.co.za (click on hpc Academy)

40
My GOAl
The
29
Minute Challenge
From zero to hero in one short year
The month of August was a quiet one for me. A week of leave and two weeks of
bronchitis shoved my training to the furthest corner of my mind. After my personal
triumph (completing the 8km Discovery Walk the Talk), I was keen to try any race, but
there was one hidden element that I did not factor in, the one setback that accustomed
runners know about, namely, life. It seems that no matter how good your intentions are,
life gets in the way.
Let’s backtrack a little to the point just after my 8km achievement
walk. Giving myself a few days to rest was my only objective after
the walk and so, I did not frequent the gym, did not hit the road,
did not tighten my takkie laces. By the second week of August,
I was keen to pursue my training routine once again. I went to
the gym every day, pushed myself to 30 minute run-walks and
even went to a step class, where to my absolute joy, I found
I could keep up. My fitness was definitely improving.
The one bane to my running career was my constant eating.
Running, I thought, is supposed to help you lose weight, but with
my constant eating, there was a definite new and unsightly bulge
creeping over the top of my jeans. It’s okay, I told myself, my
body will adjust. I thought about what I was eating and how it
was either helping or hindering me. Dairy, I found, was poisonous
to my system. I have suffered from severe attacks of sinus since
I was a child, and with my new hobby, it seemed my sinuses were
always dry and painful. Dairy had to go.
My second setback was an ulcer. A simple, tiny hole in my
stomach which led to heartburn and chest pain, and I decided
coffee and alcohol were the next items on my ‘do not eat’ list.
Then, my final sacrifice. Though I was loathe to give it up, I knew
that sugar was a slow killer, hardening my arteries and collecting
pools of fat around my organs and so, I decided to give it up.
Despite my best efforts on the health front, a difficult year, too
many late nights and some very bad habits caught up with me.
I got bronchitis. For two weeks, running and any other physical
activities were off the cards. Every night, I went to sleep hoping
to magically be cured by morning, and woke up the next day
with what felt like a humpback whale sitting on my chest.
I downed cough syrup, antibiotics, cortisone and anti-histamines
in a desperate attempt to recover.
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
In my 30 years of life, one thing I’ve learned is that people can
talk themselves into almost anything. I would like to tell you that
my new eating habits stuck, but I feel ashamed to lie to you,
my committed audience. I have had some sugar, three cups of
coffee and cheese in the last few weeks. Every night, I would
feel hunger pangs grab my stomach. Every morning, I felt a deep
sense of loss for my first cup of coffee. Chocolate called to me in
a seductive voice and I succumbed. I managed to convince myself
that being sick means empty calories, that an illness is a good
reason to do no exercise at all. I told myself these myths in my
most persuasive tone, and managed to convince myself.
August is now at an end and my lack of training and compulsive
eating have led me to a variety of conclusions. The first is that
eating a lot is not a bad thing as long as I make the effort to use
that energy. My second is that if I’m serious about this running
thing, if I really want to change my life, then I need, literally, to
change my life.
Next week, I begin my new training schedule. Even as I write
this, I feel an almost imperceptible internal groan. Not another
mid-year resolution! And yet, somehow I feel that this may be
// With my constant eating, there was a definite new
and unsightly bulge creeping over the top of my jeans. //
achievable. My simple plan? 20 minutes a day. 20 minutes a day
on the treadmill is achievable. Why, you ask, is this achievable
when my other goals have fallen so far by the wayside? Frankly,
my belief in myself stems from all of you reading this article.
It is the stories of other runners, and my realization that I cannot
let down the readers who have been following my stories that
make me believe I can do this.
I believe in myself and I thank you, all of you committed readers,
who believe in me and are spurring me on to meet my goals. You
are my inspiration.
NA’AMA OREN
Stress
relief
tools for
fast-paced
Modern Athletes
Stress is really common nowadays and we see it in almost
every part of our lives. Stress can come from many
different places, work pressures, taking care of a family,
health problems, etc, the list goes on and on. Stress relief is
about you as a whole person. To deal with stress, you need
to find balance in all aspects of your life, to restore the
balance in your body.
Some of the effects of stress include skin problems
(especially breakouts of pimples amongst women),
digestive problems (such as Irritable Bowel Syndrome),
irritability and fatigue (which could prevent you from
exercising), illnesses caused by immune system weakness,
high blood pressure and a variety of others.
Below are some useful, tried and trusted stress relief
tips which can help you restore the natural balance and
become the best person you can be.
1It’s just life, don’t take it so seriously. Nobody
ever got to their death bed and claimed, “I wish
I had worked more.” Although pressures of a
modern lifestyle require us to work harder and longer
hours than ever before, make sure you schedule time in
every week to spend with family or yourself. Leave work
worries at work. Remember, you shouldn’t worry about
what you can’t control.
2
Learn to breathe diaphragmatically. Your
diaphragm is the muscle under your ribcage which
controls breathing. Put your hand just under your
ribs and push your stomach outwards as you take a deep
breath. This causes the diaphragm to contract and the ribs
to move out, leaving more space in the chest cavity for the
lungs to expand, thus, helping you take in a bigger breath.
When faced with stress, focus on your breathing. Breathe
in for four counts, hold the breath for two and then
breathe out slowly for four. Do this a few times (not too
often or you will get dizzy) to help clear your mind.
3
Go outside. Too often, we stay in the office
chained to our desks. When you are struggling with
a particular issue, go outside and take a 10 minute
brisk walk. This will help you clear your mind and get blood
moving in your body, helping to feed oxygen to your brain.
4
Tell someone a joke. Laughter really is the best
medicine. Find someone at work that you know
well and tell them a joke, a funny incident that you
know of or ask them for a joke of theirs. Focus on staying
in that moment.
5
Exercise, exercise, exercise. I cannot stress
enough the importance of exercise. Whether you
are a running enthusiast, a triathlete, a cyclist or
even a yoga fanatic, exercise is the best thing you can do
for your body. Exercise releases endorphins in the brain,
making you feel happier and giving you the tools you need
to cope with stress.
Use these tips to help you get your life back on track.
Remember, these are lifestyle tips, not quick fixes. You
need to practise them as often as you can for maximum
effect. With a clearer and more balanced mind, you’re
guaranteed to have a fuller and more balanced life.

ClUB NEWS
Well Done
Alberton!
The following athletes from
Alberton Amateur Athletics Club
have made the Central Gauteng
Team and will be going to the
SA Cross Country Championships in
Tshwane on 12 September.
GIRlS AND WOMEN
Sunel Oliver – Girls u/10
Jessica Aylward – Girls u/12
Tharien Erasmus – Girls u/12
Nicole Van der Merwe – Girls
u/12
Alicia Schmidt – Girls u/12
Chante Giliomee – Girls u/13
Melissa Pretorius – Girls u/15
Tarika Brand – Girls u/17
Cindy Beeming – Ladies (Master
50-54)
BOyS AND MEN
Tjaart Kilian – Boys u/13
Daniel Kichenbrand – Boys u/15
Andre Venter – Boys u/17
Wellington Nukwa – Boys u/17
Andries Venter – Men (Veteran
45-49)
Frans Nxumalo – Men (Master
50-54)
TIME TRIAl REVIEW
Jeppe
Modern Athlete will be reviewing time trials
available to runners in Gauteng to let you
know what’s out there when you’re looking
to work on your speed. We’ll also give you
a short description of the course, logistical
details and our Modern Athlete ranking.
BOKSBURG ATHlETIC ClUB
Address: Thomas Pringle Street, alongside
Jimmy Cawood Park, opposite Boksburg
City Stadium.
When: Wednesdays – 18:00 in spring and summer
and 17:45 in winter.
Distances: 4km (one loop) and 8km (two loops of
the 4km).
A group of runners from Jeppe quondam Athletics
Section recently took a break from the hustle and bustle of
Gauteng and ran the Skukuza Half Marathon in the Kruger
National Park on 1 August. It is a race limited to 1 000 runners
and entries need to be submitted a year in advance. Only a
select few get the chance to participate in this spectacular race.
“It is so amazing to run in the Kruger. The smell of nature and
clear air makes you wonder what we are doing in Gauteng!
We even had buck running next to us!” says Bev Browne.
Alberton Amateur Athletic Club Time Trials
25 AUGUST 2009
4KM lADIES
1 C Giliomee 16:12
2 L Sales 18:33
3 C Sales 18:38
4 K Van Wyk 19:23
4KM MEN
1 A Beeming (Jnr) 14:36
2 VE Lotter 14:56
3 A Venter (Snr) 16:06
4 Timothy 16:16
5 R Van Der Westhuizen 16:36
6 A Ferreira 17:12
7 M Harbinson 18:23
8 A Bollaert 19:23
9 A Wareing 26:29
10 F Maloney 26:29
1 SEPTEMBER 2009
2KM lADIES WAlKERS
1 K Ferreira 20:20
2 E De Lange 20:20
2KM lADIES
1 J Aylward 7:16
2 N Van Der Merwe 7:20
3 T Erasmus 7:34
4 L Sales 7:51
5 A Schmidt 8:19
6 C Sales 8:19
7 S Olivier 8:35
8 N Mibisi 8:47
9 E Edwards 9:39
10 M Myeni 9:47
2KM MEN
1 D Van Der Merwe 7:32
2 A Ferreira 8:26
3 Q Duvenhage 9:12
4 D Venter 9:27
4KM lADIES
1 C Giliomee 15:42
2 M Pretorius 16:24
3 T Brand 17:33
4 L Coston 18:51
5 K Van Wyk 19:18
6 C Oosthuizen 20:40
7 L Dunn 23:09
8 A Botha 23:22
9 M Welgemoed 27:46
10 N Blignaut 27:46
11 B Mckenzie 32:17
4KM MEN
1 C Swanepoel 11:59
2 D Rosslee 13:35
3 A Beeming 13:45
4 TJ Kilian 14:03
5 JM Botha 14:22
6 G Rynhoud 14:59
7 S Hugo 15:38
8 R Mcewan 15:38
9 R Schoeman 15:41
10 V Le Roux 15:42
11 D Kichenbrand 15:59
12 A Venter (Snr) 16:12
13 R Van Der Westhuizen 16:04
14 C Charles 16:40
15 S Kichenbrand 17:28
16 E Le Maitre 19:26
17 W Nukwa 20:58
18 C Erdley 22:07
19 H Niederborker 23:02
20 F Maloney 23:02
21 A Wareing 23:56
22 H Schwandt 32:17
23 B Bainbridge 32:17
6KM MEN
1 VE Lotter 21:51
2 W Koekemoer 22:14
8KM MEN
1 B Matiso 25:06
If you have any club news or time trial results you would like to
share, we would like to hear from you. Send your news to
editor@modernathlete.co.za.
BokSBURG
Don’t worry about parking when you arrive at this time trial,
the Boksburg Blitz. There is ample parking in Jimmy Cawood
Park, where the time trial starts. The time trial is well attended
and in summer months, attracts up to 40 runners and walkers.
Members of Boksburg Athletic Club are very proud of their time
trial and welcome visitors to run it.
The best thing about this time trial is that it is run on very quiet
roads with nearly no cars to interrupt the speed session. It starts
quite flat around the park, which gives you a chance to warm
up and find your rhythm. The time trial makes its way along
President Brand Street, into Andrew Murray Street and into the
service path of Jubilee Road. This is the start of the first little
climb of about 250m.
Sportsmans Warehouse Boksburg Blitz Time Trial Results
5 AUGUST 2009
4KM
1 Michael Atkins 14:41
2 Alroy Savides 15:06
3 Michael Pienaar 15:36
4 Michael Sithole 15:51
5 Shelley van der Spuy 17:24
6 Fred Strombeck 17:48
7 Derek van der Spuy 18:34
8 Wynand Strydom 18:34
9 Jannie Heath 18:51
10 Gregg Peebles 18:54
11 Marlene Venter 19:05
12 Marque Bartlett 19:19
13 Andrew Tesselaar 20:07
14 Sanet Botha 20:51
15 Brian Gould 20:52
16 Clive Griffiths 20:52
17 Thabo Modise 20:58
18 Mark Rogers 26:02
19 Sipho Tshabalala 21:23
20 Jenny Rogers 21:31
21 Bets Greyling 21:33
22 Eshter Blignaut 21:41
23 Belinde Goose (Snr) 22:30
24 Amanda Harvey 22:42
25 Gavin du Plooy 22:48
26 Brian Moholo 23:18
27 Bronwyn Savides 23:35
28 Tracy Bown 23:54
29 Megan Pegram 23:54
30 Glen Terry 24:50
31 Rody Malatji 25:16
8KM
1 Trevor Toerien 29:55
2 Wimpie Stroebel 29:55
12 AUGUST 2009
4KM
1 Trevor Toerien 14:47
2 Byron Jones 14:47
3 Wynand Strydom 15:04
4 Alroy Savides 15:07
5 Michael Pienaar 15:41
6 Michael Sithole 15:49
7 A.N. Other 16:07
8 Shelley van der Spuy 17:31
9 Yolanda Koekemoer 18:01
10 Bronwyn Strydom 19:13
11 Dirk du Plessis 19:13
12 Elize Douglas 19:15
13 William Douglas 19:15
14 Pieter Botha 19:34
15 Marque Bartlett 19:37
16 Andrew Tesselaar 19:40
17 Brian Gould 19:44
18 A.N. Other 19:55
19 Moji Mokobori 19:57
20 Clive Griffiths 20:49
21 Andre Dercksen 20:54
22 Lucas Pretorius 21:17
23 A.N. Other 21:35
24 Sipho Tshabalala 21:44
25 Willie Pieterse 21:49
26 Eshter Blignaut 22:12
27 Jenny Rogers 22:22
28 Sheree Rogers 22:22
29 Gavin Du Plooy 22:26
30 Bets Greyling 22:48
31 Renate Landman 22:53
32 Wayne Fleming 23:57
33 Jenni Reynolds 24:02
34 Brian Moholo 24:57
35 Bronwyn Savides 25:00
36 Joshua Molebatsi 25:41
37 Peter Ramaboa 25:41
38 Glen Terry 26:05
8KM
1 Iain Morshead 29:42
2 Wimpie Stroebel 32:00
3 Thabo Modise 32:43
4 Grant Freeff 35:00
5 Fred Strombeck 37:18
19 AUGUST 2009
4KM
1 Michael Pienaar (No Club) 15:11
2 Derek van der Spuy 16:05
3 Mike van Eck (Celtic Harriers) 16:55
4 Dirk du Plessis 16:59
5 Shelly van der Spuy 17:41
6 Fred Strombeck 17:42
7 Jannie Heath 18:05
8 Marlene Venter 18:21
9 Roberto Jardim (MAD) 18:22
10 Andrew Tesselaar (SWP) 19:31
11 A.N. Other 20:33
12 Lucas Pretorius 21:15
13 Clive Griffiths 21:30
14 Eshter Blignaut 21:30
15 Michelle Pieters (Fit2000) 21:47
16 Sipho Tshabalala 22:25
17 Harold Rossouw 22:37
18 Janice Pondicas (Jeppe) 22:58
19 Surita Botha (SWP) 23:25
20 Gavin du Plooy 23:25
21 Brian Moholo (Lesedi) 24:47
22 Megan Pegram (St Dominics) 25:09
23 Christina Mahlangu (No Club) 25:30
24 Glen Terry 26:12
8KM
1 Trevor Toerien 29:50
2 Thabo Modise 31:24
26 AUGUST 2009
4KM
1 Thabo Nkuna 13:26
2 Trevor Toerien 14:39
3 Wynand Strydom 15:06
4 Michael Pienaar 15:08
5 Alroy Savides 15:28
6 A.N. Other 15:30
7 Michael Sithole 16:53
8 Shelley van der Spuy 16:54
9 Derek van der Spuy 16:54
10 Dirk du Plessis 16:54
11 Jacques Oelofse 17:11
12 Gregg Peebles 17:54
13 Pieter Botha 17:57
14 William Douglas 18:15
15 Moji Mokobori 18:58
16 Mandy Mackridge 18:59
17 Rashika Rampersadh 19:15
18 Andrew Tesselaar 19:19
19 Marque Bartlett 19:21
20 Brian Gould 19:32
21 Johan van Rooyen 19:54
22 Willie Pieterse 21:07
23 Shane Marital 21:28
24 Lucas Pretorius 21:36
25 Jenny Rogers 21:52
26 Harold Rossouw 21:52
27 Eshter Blignaut 22:28
28 Sheree Rogers 22:28
29 Gavin du Plooy 22:39
30 Joshua Molebatsi 22:43
31 Huntley Harris 23:20
32 John Chaplin 23:20
33 Tracy Bown (PB) 23:43
BECOME A CONTRIBUTOR
After this hill, a mix of comfortable, flat and downhill
running awaits you until just after the 2km mark. You
climb once again for about 200m before making a
u-turn. This is when you can make up time as it is flat and
downhill all the way to the 3km mark. After a third and last
little climb of about 300m, you can finish fast and strong
down a 400m downhill to the park. The 8km is simply two
laps of the 4km.
This is a great time trial if you are looking for a mix of short
climbs combined with fast downhills. A good course to run
a PB on.
DIFFICUlTy RATING: 2 OUT OF 5.
After time trials, runners usually get together in the club’s
own pub, the Finish Line, situated under the grand stand
of the Boksburg City Stadium for a well deserved beverage.
Run any good time trial routes lately? Share your experience with us.
log onto our website
www.modernathlete.co.za.
BECOME A CONTRIBUTOR
41
34 Surita Botha 23:49
35 Amanda Harvey 24:12
36 Julie Morrison 24:12
37 Mike Moriarty 24:12
38 Jessica-Lee Bown 24:27
39 Abigail Butcher 24:34
40 Barbara Oglesby 24:45
41 Glen Terry 25:16
42 A.N. Other 29:06
43 A.N. Other 29:06
8KM
1 Jannie Heath 37:03
2 SEPTEMBER 2009
4KM
1 Trevor Toerien 14:12
2 Wynand Strydom 14:35
3 Michael Pienaar (MAD) 15:06
4 Michael Sithole 15:48
5 Shelley van der Spuy 16:50
6 Derek van der Spuy 16:50
7 Salome Brits (BN) 17:10
8 Jason Perridge 17:14
9 A.N. Other 17:15
10 Yolanda Koekemoer (Toyota) 17:54
11 Coenie Berowsky 18:17
12 Moji Mokobori (Rainbow) 18:22
13 Kyle Plage (NC) 18:26
14 A.N. Other 19:08
15 Andrew Tesselaar (SWP) 19:17
16 Marque Bartlett 19:30
17 Mandy Mackridge (MAD) 19:32
18 Mandi Dudula 19:48
19 Brian Gould (SWP) 19:48
20 Jayde Morrison 20:12
21 A.N. Other 20:25
22 A.N. Other 20:26
23 A.N. Other 20:36
24 Clive Griffiths 20:54
25 Jenny Rogers 21:13
26 Sheree Rogers 21:15
27 Huntley Harris 21:20
28 Lucas Pretorius 21:30
29 Eric Oaker 21:37
30 A.N. Other 21:38
31 Mark Rogers 21:42
32 Harold Rossouw 21:50
33 Eshter Blignaut 22:04
34 Japie Dorfling 22:30
35 Gavin Du Plooy 22:50
36 A.N. Other 22:58
37 Gordon Plage (NC) 23:13
38 Gareth Manson 23:38
39 Amanda Harvey 23:38
40 Julie Morrison 24:07
41 Megan Pegram (SD) 24:08
42 Glen Terry 24:09
43 A.N. Other 24:15
44 Joshua Molebatsi 24:15
45 Willie Pieterse 28:47
46 Lynette de Beer 29:11
47 Reuben Aldum (NC) 29:18
48 Sam Smit (SD) 29:20
49 Bianca Dingelstad 29:30
50 Ashleigh Hamilton-Hall (SD) 29:44
51 Camilla Green 29:47
52 Fern Quantrill (MAD) 30:21
53 Dale Plage (NC) 30:22
54 Brent Plage (NC) 32:13
55 Raquel Marques (SD) 32:13
8KM
1 Wimpie Stroebel 29:54
2 Fred Strombeck 37:00

42
GlOBAl RUNNER
Is inflation running
away from you?
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
Brian Marshall,
a walker from
Fit 2000, at the
New York 5/10
Day Circuit
Race held from
22 April to 2 May.
Brian competed
in the ten day
race and walked
701km. The circuit
race was on a
one mile route in
Flushing Meadows,
Queens, New York.
Ann Floisand (left), an ex South African, and
her friend, Karen Groundwater, a runner from
Sunninghill Striders in Sandton, at the finish line of
the San Francisco Half Marathon. It was Ann’s first
race ever and Karen’s 4th half marathon.
If you have a picture of you or a friend at an international race and
would like to share it with us, go to www.modernathlete.co.za
and become a contributor.
The cost of living an uphill battle?
I can help you!
I can provide you with a Guaranteed Income Investment of 12.5%
per annum, paid monthly. Your Capital is guaranteed and so is your Income.
FOR EXAMPLE For an investment of R100,000, you would receive an Income of
R1040 per month for 5years, and a guaranteed pay back of your R100,000 investment.
NOTE. This is NOT an Insurance product.
For more information, call Neville Gerhard on 082 846 5556, a registered Service Provider, FSP No. 7003.
ChrIsTINE PETErs r.D.
DIETICIAN
Dietician specialising in sports nutrition.
Sunninghill Medical Centre
Tel 084 471 8360
christinepeters@wol.co.za
The finish of the 1st Half
Marathon in San Francisco. This
event is unique in the sense that
there are two half marathons that
take place during the actual full
San Francisco Marathon. Almost
sounds like a half marathon relay,
the 1st Half Marathon, is most
popular as competitors run over the
Golden Gate Bridge.
Karen running over the
Golden Gate Bridge.
BECOME A CONTRIBUTOR
Brian with
his trophy
after
placing
second in
his age
category
50-59.

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43
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