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Septem<strong>be</strong>r 2009<br />
FREE<br />
The Desert Runner<br />
<strong>Ryan</strong> <strong>Sandes</strong><br />
RUN LITE<br />
I lost 50kg<br />
PAGE 10<br />
SWIMMING SENSATION<br />
Cameron van der Burgh<br />
PAGE 24<br />
LIVING LEGEND<br />
Johnny Hal<strong>be</strong>rstadt<br />
PAGE 30<br />
Experts recommend you eat<br />
2 2 fruits fruits fruits and and and 3 3 vegetables vegetables vegetables every every every day! day! day!<br />
You can now get your daily intake in 4 minutes on <strong>the</strong> run.<br />
+ + + + =<br />
Grab a 2&5 juice at your nearest Boost Juice Bar.<br />
BALANCING ACT<br />
Redi Direko<br />
PAGE 22<br />
Find us at <strong>the</strong> following shopping centres:<br />
Rosebank, East Rand, Centurion,<br />
Greenstone, Kolonnade, Brooklyn<br />
OPENING SOON:<br />
Cape Town International Airport
2<br />
XXXXXXXXX<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za
Cover image: Ian Taylor/RacingThePlanet Limited<br />
REGULARS<br />
12 NUTRITION<br />
drawbacks <strong>of</strong> protein.<br />
6<br />
10<br />
14<br />
18 Find<br />
Christine Peters explains <strong>the</strong> <strong>be</strong>nefits and<br />
THE DESERT RUNNER<br />
We follow <strong>the</strong> adventures <strong>of</strong> <strong>Ryan</strong> <strong>Sandes</strong><br />
on his runs around <strong>the</strong> world.<br />
RUN LITE<br />
Meet <strong>the</strong> man who took back his life,<br />
turned to running and lost 50kg.<br />
MY WAY TO THE FINISH<br />
René Otto shares his story with us.<br />
OH CRAMPS!<br />
out why you get <strong>the</strong>m and how to<br />
get rid <strong>of</strong> <strong>the</strong>m.<br />
AND MORE...<br />
4 PUBLISHER’S PAGE<br />
16 COMRADES MINI GUIDE<br />
Plan your Comrades strategy with this innovative<br />
and handy guide.<br />
22 TALK TO ME...<br />
Redi Direko shows us how to balance sport<br />
and life.<br />
PUBLISHER Mike Bray<br />
mikeb@modernathlete.co.za<br />
PUBLISHER ASSISTANT Joanne Mellon<br />
JOURNALIST Michelle Pieters<br />
SUB EDITOR Na’ama Oren<br />
joannem@modernathlete.co.za<br />
34<br />
20<br />
24<br />
26<br />
Contents<br />
HEALTH - THE TREVOR<br />
TOERIEN WAY<br />
He lives on sprouts and vitamins, learn<br />
why his diet works so well.<br />
RUNNING AND SPORT<br />
Swimming sensation Cameron van der Burgh<br />
on running and swimming.<br />
GENDER VERIFICATION<br />
IN SPORT<br />
Is she or isn’t she? We explore some <strong>of</strong><br />
<strong>the</strong> debates surrounding this topical issue.<br />
32 RACE REPORTS<br />
Totalsports Ladies Race - Stellenbosch and Momentum Health<br />
Teavigo National Duathlon Series 2009.<br />
33 SA 10KM CHAMPS<br />
We review <strong>the</strong> 10km SA Championships.<br />
33 ASK AN EXPERT<br />
The ideal way to boost your training.<br />
34 WELL WORTH HAVING<br />
Don’t miss out.<br />
ADVERTISING SALES Janice Pondicas<br />
WIN AN ISOTONIC MEDIUM<br />
FIRM MATTRESS<br />
Sleep like a champion.<br />
janicep@modernathlete.co.za<br />
011 879 1900<br />
DESIGN TEAM David Dou<strong>be</strong>ll<br />
Michelle Peake<br />
PHOTOGRAPHER Martin Ey<strong>be</strong>rs<br />
36<br />
WIN<br />
28 New<br />
30<br />
CLUB REVIEW<br />
Irene Road Running Club bares all for<br />
our journalist.<br />
FEATURES<br />
BALANCE BIOMECHANICS<br />
innovations in orthotics.<br />
JOHNNY - THE GREAT<br />
ALL-ROUNDER<br />
We interview Living Legend<br />
Johnny Hal<strong>be</strong>rstadt.<br />
35 RACE PREVIEWS<br />
Nedbank Cape Town Marathon, Blue IQ City2City Ultra<br />
Marathon, BSG Energade Triathlon series, Landmarks Half<br />
Marathon and 6km Fun Run, Demas 4-in-1 and Harrismith<br />
Mountain Race.<br />
40 STRESS RELIEF FOR ATHLETES<br />
41 TIME TRIAL REVIEW<br />
Boksburg Athletics Club<br />
CONTRIBUTORS: Mike Bray, Andrew N. Bosch, Hilton Hort, George Koertzen, Na’ama Oren, René Otto,<br />
Christine Peters, Jade Pondicas, Dr. Gavin Shang and David van Wyk.<br />
IMAGES: Action Photo, Jonathan Castner, Ernest Killowan, Wouter Kingma, Trevor Lamprecht, Dean Leslie,<br />
Nick Muzik, Ian Taylor, iStockphoto, www.totalindex.co.za.<br />
A Modern Athlete publication, 3rd Floor, 16 Skeen Boulevard, Bedfordview. Tel 011 879 1900<br />
Isotonic medium firm<br />
mattress valued at R16 500 34<br />
The information, views and advice published in ‘Modern Athlete’ are <strong>the</strong> opinions <strong>of</strong> 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 <strong>the</strong> information carried in this publication.<br />
© 2009 PenQuin International. Copyright subsists in all work published in this publication. Any reproduction or adaptation, in whole or in part, without written permission <strong>of</strong> <strong>the</strong> publishers is strictly prohibited and is an act <strong>of</strong> copyright infringement which may, in certain circumstances, constitute a criminal <strong>of</strong>fence.<br />
Distributed by PenQuin Solutions<br />
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PUBLISHER<br />
The short distance road racing calendar is in full swing and<br />
runners have <strong>be</strong>en spoilt with choices <strong>of</strong> some great 10km/21km<br />
races. For those already sharp enough to have a go at <strong>the</strong><br />
longer distances, <strong>the</strong> Blue IQ City2City and Nedbank Cape Town<br />
Marathon are <strong>the</strong> two heavyweights on <strong>the</strong> Septem<strong>be</strong>r calendar.<br />
The prize money on <strong>of</strong>fer at <strong>the</strong> two events is sure to produce<br />
some wonderful times.<br />
We have also <strong>be</strong>en spoilt with some fantastic athletics in <strong>the</strong><br />
European season, <strong>the</strong> highlight <strong>be</strong>ing <strong>the</strong> World Athletics<br />
Championship in Berlin where Usain Bolt once again produced<br />
<strong>the</strong> goods to capture <strong>the</strong> imagination <strong>of</strong> <strong>the</strong> world. He is truly<br />
an incredible athlete and we are privileged to <strong>be</strong> able to witness<br />
him in full flight. He is elevating <strong>the</strong> status <strong>of</strong> athletics much<br />
like Tiger Woods did in golf. The sprint double and ano<strong>the</strong>r two<br />
world records! Amazing thing is, I reckon he can go even faster,<br />
especially over 200m. It seems like <strong>the</strong>y are breeding sprinters in<br />
Jamaica. They ended second on <strong>the</strong> medal list with 13 medals,<br />
seven <strong>of</strong> <strong>the</strong>m GOLD! <strong>This</strong> from a relatively poor country with a<br />
population <strong>of</strong> less than three million people. Kenenisa Bekele was<br />
once again sensational; I think we are all waiting for <strong>the</strong> day he<br />
moves onto <strong>the</strong> road to see if he can produce <strong>the</strong> same form over<br />
21km/42 km. The shock result had to <strong>be</strong> <strong>the</strong> loss in <strong>the</strong> women’s<br />
pole vault by Isinbayeva. I wonder what odds <strong>the</strong> bookies would<br />
have given you on her not even registering one clearance?<br />
The amazing thing is that she literally vaulted back into <strong>the</strong><br />
record books a few days after <strong>the</strong> championship to set a <strong>new</strong><br />
record in <strong>the</strong> Golden League meeting in Zurich.<br />
I found myself shouting words <strong>of</strong> encouragement at <strong>the</strong> TV<br />
screen and am extremely proud to <strong>be</strong> South African as we<br />
produced much <strong>be</strong>tter results than <strong>the</strong> Olympics. Godfrey<br />
Mokoena, once again, showed his class with a second place<br />
in <strong>the</strong> long jump. <strong>This</strong> time he got a little help from some <strong>of</strong><br />
his team mates in <strong>the</strong> medal count as we finished ninth on<br />
<strong>the</strong> medals table, one place higher than Australia (thought I<br />
would just mention that) with two golds and a silver. Caster<br />
Semenya burst onto <strong>the</strong> scene with an incredible run, winning<br />
<strong>the</strong> women’s 800m. Her victory and <strong>the</strong> controversy surrounding<br />
it have now <strong>be</strong>come a global topic. One has to feel for our<br />
seasoned veteran, Mbulaeni Mlaudzi. He produced one <strong>of</strong><br />
ACTION PHOTO - FOR ALL YOUR ATHLETICS AND SPORTS PHOTOGRAPHY NEEDS.<br />
www.actionphoto.net<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
<strong>the</strong> gutsiest 800m races EVER by a South African in a major<br />
championship to win gold, but <strong>be</strong>came <strong>the</strong> supporting act<br />
and forgotten hero in <strong>the</strong> political roadshow that followed <strong>the</strong><br />
return <strong>of</strong> Semenya. Mlaudzi had this to say at <strong>the</strong> medallist press<br />
conference, “I’ve <strong>be</strong>en around for a long time. I’m very happy,<br />
very grateful for this medal… Today is <strong>the</strong> most important day in<br />
my life.” Congratulations Mlaudzi, Modern Athlete salutes your<br />
amazing achievement.<br />
One can only have huge compassion and support for Caster<br />
Semenya. Her performance on <strong>the</strong> track was incredible, but<br />
what has happened since can only <strong>be</strong> devastating for <strong>the</strong> young<br />
athlete from Polokwane. Imagine <strong>the</strong> anxiety shrouding her at<br />
<strong>the</strong> moment as she is put in <strong>the</strong> global spotlight, we <strong>be</strong>lieve,<br />
through no fault <strong>of</strong> her own. All <strong>of</strong> a sudden, she has <strong>be</strong>come<br />
a political pawn, emerging from obscurity to face some <strong>of</strong> <strong>the</strong><br />
toughest questions a woman could ever <strong>be</strong> asked. It’s great<br />
that our country is standing <strong>be</strong>hind our <strong>new</strong> wonder girl, but<br />
it is extremely disappointing that some budding politicians and<br />
journalists have used her situation to create sensationalism with<br />
poorly researched statements. It would <strong>be</strong> <strong>be</strong>tter for our sport if<br />
<strong>the</strong>se idiots stayed out <strong>of</strong> it.<br />
Welcome to <strong>the</strong> fourth edition <strong>of</strong> Modern Athlete. The response<br />
to our publication has exceeded our wildest expectations.<br />
We received great comments from our readers. The acceptance<br />
from advertisers has <strong>be</strong>en excellent and well wishes from major<br />
industry partners have flowed in. A big thank you to everybody<br />
from all at Modern Athlete!<br />
// One can only have huge compassion and<br />
support for Caster Semenya. Her performance on <strong>the</strong><br />
track was incredible. //<br />
Spring has sprung and <strong>the</strong> roads are full on runners once again. It<br />
is amazing how <strong>the</strong> 1st <strong>of</strong> Septem<strong>be</strong>r is like <strong>the</strong> end <strong>of</strong> hi<strong>be</strong>rnation<br />
for seasoned runners and a day <strong>of</strong> calling for budding <strong>new</strong>bies!<br />
The wea<strong>the</strong>r has certainly played its part. A light shower in late August followed by <strong>the</strong><br />
arrival <strong>of</strong>, dare I say, HOT SUMMER DAYS in early Septem<strong>be</strong>r meant <strong>the</strong> trees were already<br />
showing <strong>of</strong>f <strong>new</strong> green sprouts and <strong>the</strong> chitter chatter <strong>of</strong> <strong>the</strong> early morning running schools<br />
was rivalling <strong>the</strong> chirping <strong>of</strong> <strong>the</strong> birds.<br />
<strong>This</strong> month we debate an interesting and contentious point that<br />
could evolve one <strong>of</strong> our greatest events. The question is: Do you<br />
think <strong>the</strong> Comrades Marathon should introduce a 21km race?<br />
The purists <strong>will</strong> sc<strong>of</strong>f at <strong>the</strong> idea and what it <strong>will</strong> do to tradition,<br />
but commercial partners and KZN tourism may have a slightly<br />
different view. There is no doubt that <strong>the</strong> half marathon at Two<br />
Oceans has <strong>be</strong>en a huge success. <strong>This</strong> is how a Comrades 21km<br />
could potentially work. You could have <strong>the</strong> 21km on <strong>the</strong> same<br />
route as <strong>the</strong> ultra (i.e. from Pinetown on a down run). It could<br />
start 30 minutes after <strong>the</strong> main event and with a three hour cut<br />
<strong>of</strong>f time, it would still finish in <strong>the</strong> stadium two hours <strong>be</strong>fore <strong>the</strong><br />
front runners <strong>of</strong> <strong>the</strong> ultra came in. There are a lot <strong>of</strong> factors to<br />
<strong>be</strong> considered, but generally, <strong>the</strong> logistical impact on <strong>the</strong> course<br />
should <strong>be</strong> minimal as all <strong>the</strong> water points, traffic management,<br />
etc are already in place. Over time, a lot <strong>of</strong> <strong>the</strong>se runners may <strong>be</strong><br />
converted into completing <strong>the</strong> ultra and provide a natural feeder<br />
system into an event that has <strong>be</strong>en struggling to substantially<br />
increase num<strong>be</strong>rs over <strong>the</strong> last couple <strong>of</strong> years. Share your<br />
opinion with us at www.modernathlete.co.za.<br />
Speaking <strong>of</strong> Comrades, <strong>the</strong> organisers have really gone to great<br />
efforts to make 2010 a special year, so if you were considering<br />
making your debut or coming back for one more, this is <strong>the</strong> year<br />
to do it. The website has some great training programmes for<br />
novices and one should try making an effort to get to one <strong>of</strong> <strong>the</strong><br />
roadshow events. They are <strong>of</strong> great value.<br />
Congratulations to Stephen Mokoka on winning <strong>the</strong> Nedbank<br />
SA 10km Championship in a PB. It’s also fantastic to see Yolande<br />
Maclean back on <strong>the</strong> roads after a long lay <strong>of</strong>f through injury.<br />
On a personal front, I have set <strong>the</strong> Winelands Marathon in<br />
Novem<strong>be</strong>r as a goal for a PB. I have just entered a five week<br />
strength training session, so it’s hills and more hills at <strong>the</strong><br />
moment. I can really feel <strong>the</strong> extra weight, all 7kg <strong>of</strong> it, gained<br />
after Comrades. Every year, I promise myself I <strong>will</strong> not put on<br />
weight in <strong>the</strong> ‘<strong>of</strong>f season’, yet somehow it just piles on. It may<br />
have something to do with <strong>the</strong> bigger portion sizes, plus <strong>the</strong> odd<br />
pizza and <strong>be</strong>er. Who knows? May<strong>be</strong> one day I <strong>will</strong> work it out.<br />
We have some exciting <strong>new</strong>s next month as we introduce our<br />
<strong>new</strong> general manager and editor. I am sure you <strong>will</strong> all approve <strong>of</strong><br />
our choice as we strive to bring you, <strong>the</strong> modern athlete, <strong>the</strong> <strong>be</strong>st<br />
publication possible.<br />
Each month, we are growing our distribution to clubs in all<br />
regions and I would like to welcome all <strong>new</strong> readers to <strong>the</strong><br />
Modern Athlete family.<br />
See you on <strong>the</strong> road!<br />
WHERE TO FIND YOUR MODERN<br />
ATHLETE PUBLICATION<br />
The August edition <strong>of</strong> Modern Athlete is available at<br />
over 300 distribution points through Gauteng, Cape<br />
Town and Durban. Visit www.modernathlete.co.za<br />
to locate a point in your area.
Readers’ Comments<br />
We receive so many great comments from our readers; it is such an inspiration to our team to<br />
know that <strong>the</strong>y are producing a publication that is making a difference. We thought we would<br />
share some extracts with you.<br />
I found your “<strong>new</strong>spaper” very<br />
interesting, so did my wife. She<br />
isn’t even a runner! Thank you for<br />
publishing such quality!<br />
Regards<br />
Eric Parker<br />
I picked up <strong>the</strong> inaugural edition at<br />
<strong>the</strong> Comrades Expo in Durban, and<br />
was already hooked!<br />
I’ve just finished reading <strong>the</strong> 2nd edition, and do<br />
hope you can keep this up. It’s so nice to read a<br />
LOCAL running magazine with interesting and<br />
LOCAL <strong>new</strong>s and articles.<br />
Keep up <strong>the</strong> good work, I only hear good things<br />
from o<strong>the</strong>r runners!<br />
Chris Little<br />
Hi Mike<br />
Your magazine is a real inspiration. I know I<br />
<strong>will</strong> not <strong>be</strong> doing a Flying Fourie 1 600m time,<br />
but what keeps me going is <strong>the</strong> stories <strong>of</strong> <strong>the</strong><br />
real people that, just like me, only discovered<br />
<strong>the</strong> joy <strong>of</strong> running on <strong>the</strong> o<strong>the</strong>r side <strong>of</strong> 35. Only<br />
one problem. Can you double <strong>the</strong> amount <strong>of</strong><br />
articles? It takes me three days to finish it –<br />
<strong>be</strong>cause it is this good. What am I suppose to<br />
read <strong>the</strong> rest <strong>of</strong> <strong>the</strong> month??<br />
Regards<br />
Danie<br />
Dear Mike<br />
I received your interesting Mag in<br />
my 702/Discovery goodie bag last week.<br />
I was very motivated by <strong>the</strong> article about<br />
Filipe De Lomba.<br />
Mike, I am interested in joining a running<br />
Club in my area.<br />
Thank You<br />
JOIN THE TEAM<br />
We are looking for people who are<br />
passionate about running and have <strong>the</strong><br />
skills to <strong>be</strong> part <strong>of</strong> this great adventure.<br />
<strong>This</strong> is an ideal opportunity to do what you<br />
love every day.<br />
GAUTENG<br />
Sales person – Unique individual with proven<br />
print media sales record, enquiring nature, great<br />
communicator and self motivated. 3 – 5 years<br />
industry experience.<br />
To apply, send your cv to<br />
editor@modernathlete.co.za<br />
I recently picked up a copy <strong>of</strong> <strong>the</strong> Modern<br />
Athlete magazine from Top Events in Cape<br />
Town. I really enjoyed reading a magazine<br />
that is written by fellow athletes, great<br />
magazine. Please could you tell me how I can<br />
obtain this magazine when it is published in<br />
future?<br />
Many thanks<br />
Tim<br />
Dear Mike<br />
Congratulations on <strong>the</strong> launch <strong>of</strong> your<br />
<strong>new</strong> publication, just what we need. <strong>This</strong><br />
publication gives stories on South African<br />
runners by South Africans for South<br />
Africans. I wish you great success for <strong>the</strong><br />
future, viva ‘Modern Athlete” viva.<br />
Regards<br />
Brian Gould<br />
Dear Modern Athlete,<br />
Congratulations on <strong>the</strong><br />
magazine, <strong>the</strong> second copy<br />
I got from <strong>the</strong> club and have<br />
really enjoyed reading it. It is<br />
local and has very useful info in<br />
it. July issue on Filipe was very<br />
inspirational to me; I’ve also got<br />
fat and have not done much in<br />
<strong>the</strong> last two years.<br />
My goal is to run Comrades next<br />
year. Keep it up and thanks again<br />
Regard<br />
Ian Lotter<br />
Hi Mike<br />
I got your third edition <strong>of</strong> <strong>the</strong><br />
Modern Athlete at <strong>the</strong> Vodacom race<br />
yesterday and must say it seems you are<br />
onto a great thing here! Please keep<br />
it up!<br />
Kind regards,<br />
Marcél Viljoen<br />
Mike<br />
Trust you are well. Picked up your July issue last night.<br />
Good read again and lump in <strong>the</strong> throat stuff over<br />
SaloshnieHi<br />
Wayne’s Comrades finish story. Keep up <strong>the</strong> good work.<br />
Regards<br />
Patrick<br />
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Image: Nick Muzik<br />
Image: Ian Taylor/RacingThePlanet Limited<br />
6<br />
IN THE LEAD<br />
The Desert<br />
Runner<br />
He has <strong>be</strong>come known as <strong>the</strong> desert runner, a man who has done nearly all <strong>of</strong><br />
his running in <strong>the</strong> most dry, hot and windy places on Earth; over sand dunes, up<br />
mountains and on dangerous trails. Now he is ready to tackle <strong>the</strong> mo<strong>the</strong>r <strong>of</strong> all<br />
adventures – a 200km race through <strong>the</strong> Amazon Jungle, running amongst rodents<br />
<strong>the</strong> size <strong>of</strong> dogs and where leg guards are a necessity <strong>be</strong>cause <strong>of</strong> <strong>the</strong> huge snakes.<br />
And as <strong>the</strong> organisers <strong>of</strong> this race warn, <strong>the</strong> two most important things you should<br />
bring into <strong>the</strong> Jungle with you are your eyes. Modern Athlete spoke to Hout Bay<br />
runner, <strong>Ryan</strong> <strong>Sandes</strong>, about his upcoming race through <strong>the</strong> Amazon Jungle.<br />
THE CHALLENGE OF A LIFETIME<br />
Imagine running 200km through extreme terrain - sound tough<br />
enough? Now try doing it while keeping an eye out for snakes,<br />
over-sized rats and wild pigs. And if this is not enough, don’t<br />
think you are just going to run from point A to B. Swimming<br />
across creeks, negotiating rope crossings and making <strong>the</strong>ir way<br />
through mud, swamps and up hills all <strong>be</strong>comes part <strong>of</strong> a day’s<br />
run for competitors in <strong>the</strong> upcoming Jungle Marathon from<br />
8 to 17 Octo<strong>be</strong>r. Not a race for <strong>the</strong> faint-hearted, especially when<br />
previous entrants say that if you run <strong>the</strong> Jungle Marathon once,<br />
you never return.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
For <strong>Ryan</strong> <strong>Sandes</strong>, <strong>the</strong> Jungle Marathon is an ultimate challenge<br />
and in a couple <strong>of</strong> weeks he <strong>will</strong> <strong>be</strong> flying <strong>of</strong>f to Brazil, mosquito<br />
net, hammock and all. After all, he knows how to look after<br />
himself in extreme races. He won <strong>the</strong> Gobi Desert Race in<br />
China and <strong>the</strong> Sahara Desert Race in Egypt, both 250km<br />
self-supported races over seven days and both part <strong>of</strong> <strong>the</strong><br />
extreme Four Deserts Challenge.<br />
<strong>Ryan</strong>, who has only <strong>be</strong>en running for three years, stunned <strong>the</strong><br />
sporting community last year when, as an unknown runner,<br />
he came from nowhere to win <strong>the</strong> Gobi and shortly afterwards<br />
// He won <strong>the</strong> Gobi Desert Race in China and <strong>the</strong><br />
Sahara Desert Race in Egypt, both 250km self-supported<br />
races over seven days. //<br />
<strong>the</strong> Sahara, making him not only <strong>the</strong> first South African to win<br />
<strong>the</strong>se gruelling races, but also <strong>the</strong> first entrant ever to win each<br />
and every stage <strong>of</strong> both <strong>the</strong> Gobi and <strong>the</strong> Sahara. Time Magazine<br />
even named <strong>the</strong> Four Deserts Challenge as num<strong>be</strong>r two on its list<br />
<strong>of</strong> Top Ten Endurance Competitions in <strong>the</strong> world (<strong>the</strong> list includes<br />
such events as <strong>the</strong> Tour de France and <strong>the</strong> Dakar Rally).<br />
27-year-old <strong>Ryan</strong> found out about <strong>the</strong> Jungle Marathon through<br />
fellow competitors. It is said to <strong>be</strong> one <strong>of</strong> <strong>the</strong> hardest marathons,<br />
not <strong>be</strong>cause <strong>of</strong> <strong>the</strong> distance, but ra<strong>the</strong>r <strong>be</strong>cause <strong>of</strong> <strong>the</strong> extreme<br />
conditions. <strong>Ryan</strong> has never <strong>be</strong>en one to back <strong>of</strong>f from extremes.<br />
“I like to try harder races than what I have done <strong>be</strong>fore. I try to<br />
push myself fur<strong>the</strong>r. I have also never <strong>be</strong>en to South America and<br />
to run <strong>the</strong>re in such conditions <strong>will</strong> allow me to truly experience<br />
<strong>the</strong> environment. Hey, you only live once,” says <strong>Ryan</strong>, who has<br />
a BSc Degree in Construction Studies and an Honours Degree in<br />
Quantity Surveying from <strong>the</strong> University <strong>of</strong> Cape Town.<br />
JUNGLE LIFE<br />
The race, which <strong>will</strong> <strong>be</strong> held in Floresta Nacional do Tapajós, in<br />
Pará, Brazil, attracts competitors from all over <strong>the</strong> world. Entrants<br />
have <strong>the</strong> choice <strong>of</strong> two distances, 200km or 100km. The race<br />
is open to men and women, individuals and teams. There <strong>will</strong><br />
<strong>be</strong> ei<strong>the</strong>r four stages over four days (for 100km runners) or six<br />
stages over seven days (for 200km runners), varying in distance<br />
from approximately 16km to 87km. Each stage <strong>will</strong> have a<br />
maximum time for completion and any runner failing to arrive<br />
within <strong>the</strong> allocated stage time may <strong>be</strong> eliminated. The decision<br />
is taken by <strong>the</strong> race director and depends on <strong>the</strong> reasons for not<br />
finishing in time, <strong>the</strong> stage and <strong>the</strong> physical and psychological<br />
condition <strong>of</strong> <strong>the</strong> athlete.<br />
The Jungle course is designed in a series <strong>of</strong> loops to minimize<br />
<strong>the</strong> spread <strong>of</strong> runners and facilitate emergency evacuations if<br />
required. Each stage is clearly marked with biodegradable tape.<br />
At each checkpoint, located every 5km to 10km, runners can<br />
replenish <strong>the</strong>ir water supply, rest and, if necessary, seek medical<br />
advice. Each checkpoint is also manned with military personnel,<br />
firemen to handle possible evacuations, a doctor or paramedic<br />
as well as two local guides from <strong>the</strong> particular area <strong>of</strong> <strong>the</strong><br />
CHECKLIST OF THINGS TO TAKE WITH<br />
YOU TO THE JUNGLE<br />
Mosquito net<br />
Rainfly sheet<br />
Food supplies to last for four<br />
to seven days <strong>of</strong> racing<br />
Insect repellent<br />
Compass<br />
Knife<br />
Compulsory medical kit<br />
Torch and spare batteries<br />
Waterpro<strong>of</strong> matches or lighter<br />
Emergency whistle<br />
Water purifying tablets
Image: Nick Muzik - www.nickmuzik.com<br />
jungle to assist with <strong>the</strong> quickest route out <strong>of</strong> <strong>the</strong> jungle should<br />
someone <strong>be</strong> evacuated. The military firemen sweep each stage<br />
<strong>of</strong> <strong>the</strong> race one day in advance to double check for potential<br />
dangers. Although great navigational skills are not a prerequisite<br />
to compete in this race, common sense is. The route winds<br />
along pre-existing paths, on trails and tracks through primary<br />
jungle and around and through natural obstacles such as streams<br />
and rivers.<br />
KISS YOUR COMFORTS GOODBYE<br />
The Jungle is an unforgiving place where <strong>the</strong> wea<strong>the</strong>r can change<br />
from sizzling heat to pouring rain within minutes. Competitors<br />
have to carry all <strong>the</strong>ir own equipment and food and are only<br />
provided with water. “The humidity in <strong>the</strong> Jungle is about 97%<br />
and <strong>the</strong> temperatures range <strong>be</strong>tween 30°C and 40°C. You also<br />
have to <strong>be</strong> extremely careful <strong>of</strong> <strong>the</strong> terrain, as it is easy to hurt<br />
yourself by stepping into a hole covered by vegetation or leaves,”<br />
says <strong>Ryan</strong>.<br />
On arrival in Santarém, a city in <strong>the</strong> state <strong>of</strong> Pará, competitors<br />
are transferred by boat to <strong>the</strong> village <strong>of</strong> Alter do Chão. They <strong>the</strong>n<br />
depart for an overnight trip on a boat to <strong>the</strong> Jungle base camp<br />
at Itapuama. “The journey on <strong>the</strong> boat is about eight hours and<br />
I hear it is quite crammed <strong>be</strong>cause everyone has to pitch <strong>the</strong>ir<br />
hammocks and sleep on <strong>the</strong> boat,” says <strong>Ryan</strong>.<br />
// The Jungle is an unforgiving place where <strong>the</strong><br />
wea<strong>the</strong>r can change from sizzling heat to pouring rain<br />
within minutes. //<br />
Image: Ian Taylor/RacingThePlanet Limited<br />
TRAINING AND GEAR<br />
The local jungle guides who help with trail preparation, as well<br />
as <strong>the</strong> military and fire service support teams, cover <strong>the</strong>ir arms,<br />
legs and heads when <strong>the</strong>y are in <strong>the</strong> jungle <strong>be</strong>cause <strong>of</strong> <strong>the</strong> plants<br />
that can cut skin. If you don’t cover your skin, you are also more<br />
likely to get ticks as you cross swamps. But <strong>the</strong> scariest thought<br />
<strong>of</strong> all is that you have less protection against snake bites if <strong>the</strong>re<br />
are no layers <strong>be</strong>tween <strong>the</strong> Jungle and your skin. Some even<br />
recommend snake guards that protect <strong>the</strong> legs from just <strong>be</strong>low<br />
<strong>the</strong> knee to <strong>the</strong> top <strong>of</strong> <strong>the</strong> feet. Though snakes are not predators,<br />
<strong>the</strong>y <strong>will</strong> attack when stepped on. “I decided against <strong>the</strong> snake<br />
guards. It looks too uncomfortable. I normally wear compression<br />
tights, but for this race I <strong>will</strong> wear full length tights to protect<br />
myself against scrapes and cuts,” says <strong>Ryan</strong>. He is also looking<br />
at ways to protect his feet from getting wet and while training,<br />
he deli<strong>be</strong>rately runs through wet puddles to get his feet used to<br />
possible wetness.<br />
<strong>Ryan</strong>’s backpack weighs about 9kg. Competitors need to <strong>be</strong><br />
totally self-sufficient and take <strong>the</strong>ir own hammocks and some<br />
type <strong>of</strong> covering to keep warm at night when <strong>the</strong>y sleep at<br />
campsites along <strong>the</strong> shores <strong>of</strong> <strong>the</strong> river. Like all o<strong>the</strong>r competitors,<br />
<strong>Ryan</strong> had to undergo a full medical examination as part <strong>of</strong> <strong>the</strong><br />
entry process. He is planning to leave a week <strong>be</strong>fore <strong>the</strong> start <strong>of</strong><br />
<strong>the</strong> race in order to acclimatise.<br />
<strong>Ryan</strong> normally trains in a three to four week cycle, starting<br />
<strong>of</strong>f with an easy week which builds up to a difficult week.<br />
His average weekly programme for big races includes:<br />
Monday: Gym in <strong>the</strong> evening and sauna afterwards.<br />
Tuesday: Run for 15km to 25km including running in<br />
an environmental cham<strong>be</strong>r at <strong>the</strong> Sports<br />
Science Institute <strong>of</strong> South Africa (one hour on<br />
<strong>the</strong> road and 40 to 60 minutes in <strong>the</strong> cham<strong>be</strong>r).<br />
Wednesday: Run two to three hours on trails/mountains<br />
(with backpack).<br />
Thursday: Run for 15km to 25km including running in<br />
environmental cham<strong>be</strong>r (one hour on road and<br />
40 to 60 minutes in <strong>the</strong> cham<strong>be</strong>r).<br />
Friday: Gym.<br />
Saturday: Three to nine hour run on trails/mountains<br />
(with backpack).<br />
Sunday: Three to five hour run on trails/mountains<br />
(with backpack) followed by gym and sauna.<br />
<strong>Ryan</strong> trains on trails around Hout Bay, Table Mountain, Cape Point and on <strong>the</strong><br />
<strong>be</strong>ach. He usually runs alone, but sometimes he has a buddy who joins him<br />
for two hours <strong>of</strong> his long run. “I get bored running on <strong>the</strong> road, but on trails<br />
it seems as if things get a lot clearer. Halfway through a six hour run, a lot <strong>of</strong><br />
things clear up in my head. The only bad thing about running so much is that<br />
my social life has gone downhill!”<br />
In <strong>the</strong> months leading up to <strong>the</strong> Jungle Marathon, <strong>Ryan</strong> has added a lot<br />
<strong>of</strong> gym work to his routine in order to streng<strong>the</strong>n his body. Training in<br />
<strong>the</strong> environmental cham<strong>be</strong>r has also helped him. He runs on a treadmill<br />
in <strong>the</strong> cham<strong>be</strong>r where one can control <strong>the</strong> heat and humidity. He<br />
sometimes pushes <strong>the</strong> heat up to 43°C and <strong>the</strong> humidity to 40%.<br />
“I would love to win <strong>the</strong> Jungle Marathon. That’s <strong>the</strong> <strong>be</strong>st case<br />
scenario, but I would <strong>be</strong> naïve to think I can just go out <strong>the</strong>re<br />
and win it on my first try. My goal is to try and finish it as quickly<br />
as possible, but anything can happen. You could <strong>be</strong> bitten by<br />
a snake and apparently <strong>the</strong>re are giant rats and wild pigs to<br />
negotiate. If I see <strong>the</strong>m, I <strong>will</strong> probably climb up a tree,” says<br />
<strong>Ryan</strong>, who admits he is terrified <strong>of</strong> snakes. He has woken<br />
up a few times in <strong>the</strong> last couple <strong>of</strong> weeks leading up<br />
STAGES OF THE JUNGLE MARATHON<br />
The stage distances are approximately as<br />
follows, but are subject to change<br />
Stage 1: Departs 07:00 -16.3km - cut-<strong>of</strong>f<br />
17:30<br />
Stage 2: Departs 06:00 - 24.5km - cut-<strong>of</strong>f<br />
17:30<br />
Stage 3: Departs 06:00 - 31.1km - cut-<strong>of</strong>f<br />
17:30<br />
Stage 4: Departs 07:30 - 18.4km - cut-<strong>of</strong>f<br />
17:30 (End <strong>of</strong> 100km race)<br />
Stage 5: Departs 05:30 - 87km (<strong>This</strong> is a<br />
non-stop overnight stage) - cut <strong>of</strong>f at<br />
19:00 on second day <strong>of</strong> stage<br />
Stage 6: Departs 08:00 - 24.8km - cut-<strong>of</strong>f<br />
17:00 (End <strong>of</strong> 200km race)<br />
Image: Wouter Kingma/RacingThePlanet Limited<br />
7
Image: Ian Taylor/RacingThePlanet Limited<br />
8<br />
IN THE LEAD<br />
// You could <strong>be</strong> bitten by a snake<br />
and apparently <strong>the</strong>re are giant rats and<br />
wild pigs to negotiate. If I see <strong>the</strong>m, I <strong>will</strong><br />
probably climb up a tree. //<br />
to <strong>the</strong> race with nightmares about snakes. “I am nervous and scared in some ways, but also really<br />
excited about this race.”<br />
KEEP GOING<br />
After <strong>the</strong> Jungle Marathon, <strong>Ryan</strong> would like to complete <strong>the</strong> Four Deserts Challenge. He still has to<br />
do <strong>the</strong> Atacama Crossing in Chile and The Last Desert in Antarctica. His goal is to <strong>be</strong>come <strong>the</strong> first<br />
person to win each <strong>of</strong> <strong>the</strong> 250km Four Desert Challenges. “And after that I would like to do some<br />
100 miler races.” <strong>Ryan</strong> has found his passion in extreme races. “I really enjoy it, both <strong>the</strong> physical<br />
and mental side. You have to <strong>be</strong> strong mentally. It is a question <strong>of</strong> mind over matter. When I go<br />
through a bad patch, I always try and tell myself I am achieving a lot just by <strong>be</strong>ing <strong>the</strong>re. I also try to<br />
break <strong>the</strong> race into segments.” It doesn’t seem as if <strong>Ryan</strong> has a lot <strong>of</strong> bad patches. He recently won<br />
<strong>the</strong> Hansa Hout Bay Trail Challenge in July in a record time <strong>of</strong> 4:17.<br />
<strong>Ryan</strong> is one <strong>of</strong> several celebrities taking up a celebrity challenge in 2010. <strong>This</strong> challenge is part<br />
<strong>of</strong> Comrades 2010 and <strong>will</strong> see celebrities like <strong>Ryan</strong>, Ferdinand Rabie (Big Bro<strong>the</strong>r SA) and Garth<br />
Wright (former Springbok scrumhalf`) competing against each o<strong>the</strong>r.<br />
Not bad for a man who entered his first marathon by chance in 2006. He has always <strong>be</strong>en active,<br />
but never ran until his last year at varsity. He entered <strong>the</strong> Knysna Forest Marathon with friends;<br />
and only <strong>be</strong>cause entries for <strong>the</strong> half marathon were full. <strong>Ryan</strong> landed up finishing <strong>the</strong> marathon<br />
in 3:17 and shortly afterwards discovered his passion for trail running. “The feeling <strong>of</strong> competition<br />
and achieving goals got me hooked and I wanted to do more races.” He eventually came across <strong>the</strong><br />
Four Deserts Challenge while surfing <strong>the</strong> internet. For <strong>Ryan</strong>, it was not only <strong>the</strong> perfect way <strong>of</strong> living<br />
his <strong>new</strong>found passion, but also a good way <strong>of</strong> seeing <strong>the</strong> world. And he has <strong>be</strong>en doing so ever<br />
since. As he says, “Live every day as if it is your last. Make <strong>the</strong> most <strong>of</strong> it and remem<strong>be</strong>r, what you<br />
put in is what you get out.”<br />
ADVICE FROM ORGANISERS<br />
TO COMPETITORS IN THE<br />
JUNGLE MARATHON<br />
Waterpro<strong>of</strong> everything. It is very hard to dry anything in <strong>the</strong> jungle<br />
once it is wet.<br />
Take plenty <strong>of</strong> mosquito repellent. Practice hanging your hammock<br />
and mosquito net so that no insects can find <strong>the</strong>ir way in.<br />
Consider sealskinz socks or some o<strong>the</strong>r method to combat wet feet.<br />
Extremely good general fitness is vital for this race.<br />
You need a rucksack that fits snugly to your back so it doesn’t get<br />
caught in <strong>the</strong> trees at <strong>the</strong> side <strong>of</strong> <strong>the</strong> trails.<br />
Treat <strong>the</strong> Jungle with respect and take adequate precautions in a<br />
potentially dangerous location.<br />
Prior to <strong>the</strong> race, a military specialist <strong>will</strong> highlight dangers in <strong>the</strong><br />
jungle and how to avoid <strong>the</strong>m. <strong>This</strong> includes encountering wildlife,<br />
dealing with <strong>the</strong> terrain, dangerous and poisonous plants to avoid and<br />
your action plan if you are lost. Heed <strong>the</strong>ir advice.<br />
Runners are obliged to replenish <strong>the</strong>ir water supply at each checkpoint<br />
and must leave <strong>the</strong> checkpoint with a minimum <strong>of</strong> 2.5 litres <strong>of</strong> water.<br />
Local fruits or plants growing in <strong>the</strong> jungle may not <strong>be</strong> eaten. The only<br />
exception is an emergency when an athlete gets lost. However, it is up<br />
to <strong>the</strong> athlete to know what things can and cannot <strong>be</strong> eaten.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
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Image: Nick Muzik<br />
Image: Ian Taylor/RacingThePlanet Limited<br />
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10<br />
FEATURE<br />
NEW BEGINNINGS<br />
It is 3:30 in <strong>the</strong> morning. Sibu, as he is known to his friends, is<br />
suddenly wide awake and lies silently in <strong>the</strong> dark. That’s when he<br />
decides he has had enough <strong>of</strong> his big body. Today is <strong>the</strong> day to start<br />
running. He gets up and fumbles in <strong>the</strong> dark to find his shoes.<br />
He can’t even remem<strong>be</strong>r when last he had <strong>the</strong>m on. Sibu <strong>the</strong>n reaches<br />
for his size 48 tracksuit pants and shirt. A couple <strong>of</strong> minutes later,<br />
he brea<strong>the</strong>s <strong>the</strong> cool morning air, silently welcoming <strong>the</strong> darkness,<br />
knowing that at this hour no one can see his 143kg frame trying to<br />
exercise. He knows a 4km route close to his house in <strong>the</strong> south <strong>of</strong><br />
Johannesburg and approaches it with a walking/running attitude.<br />
That was 7 August 2007, a day Sibu <strong>will</strong> never forget <strong>be</strong>cause it<br />
changed his life forever. “That day, I ran from one lamppost to <strong>the</strong><br />
next and <strong>the</strong>n I walked from <strong>the</strong> following lamppost to ano<strong>the</strong>r.<br />
It took me 50 minutes to finish 4km. By <strong>the</strong> time I got <strong>home</strong>, I was<br />
exhausted and sore, but within me <strong>the</strong>re was a lot <strong>of</strong> excitement.<br />
It was me against <strong>the</strong> world. I did not want to share my plans with<br />
anyone <strong>be</strong>cause I have disappointed <strong>the</strong>m too many times <strong>be</strong>fore,”<br />
says Sibu.<br />
Up until <strong>the</strong>n, he had lived a life <strong>of</strong> too many cigarettes, <strong>be</strong>ers<br />
shared with friends while watching sport on television, eating<br />
oversized portions and sometimes even eating two meals for lunch<br />
in <strong>the</strong> canteen at work. Though he was not chubby at school,<br />
he was also not <strong>the</strong> fittest boy in class ei<strong>the</strong>r. While studying for<br />
his BCom Accounting degree, his weight fluctuated constantly and<br />
when he started working as Head <strong>of</strong> Operational Risk at African<br />
Bank in 2004, his weight problems reached an all time high.<br />
“I am very outgoing and love spending time with my friends, many<br />
<strong>of</strong> whom I have known since school days. I am always surrounded<br />
by people and to me a good time means sitting and chatting<br />
with friends. Unfortunately, that is also how it all went wrong.<br />
We used to drink a few <strong>be</strong>ers and while drinking you end up<br />
eating more and more,” says Sibu.<br />
WEIGHTY MATTERS<br />
Sibu has a big frame and boxed at school and university<br />
<strong>be</strong>cause his fa<strong>the</strong>r was a pr<strong>of</strong>essional boxer. He also tried a<br />
bit <strong>of</strong> weight training, but time and again, he would fall <strong>of</strong>f<br />
<strong>the</strong> wagon and go back to his old ways <strong>of</strong> no exercise. “I had<br />
moments where I was trying to <strong>be</strong> fit and health conscious.<br />
But sometimes I trained so much that when I lost interest, I did<br />
so completely. I didn’t even want to drive past a gym <strong>be</strong>cause<br />
it made me feel guilty. It wasn’t a happy life. My weight was<br />
forever fluctuating,” says Sibu.<br />
He started gaining so much weight that he had to buy size 48<br />
pants. “Every time I bought clo<strong>the</strong>s, I had to buy one size bigger.<br />
It was horrible. I don’t have to wear a suit to work, but I still like<br />
to dress nicely. Unfortunately, my size kept me from doing so.<br />
I bought clo<strong>the</strong>s that would fit instead <strong>of</strong> clo<strong>the</strong>s that I liked.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
RUN LITE<br />
50<br />
How I Lost kg<br />
The tall, muscular figure running into Durban’s Sahara Kingsmead Stadium almost gets lost<br />
amongst all <strong>the</strong> o<strong>the</strong>r shapes and sizes, but <strong>the</strong>re is something about <strong>the</strong> look on this man’s<br />
face and <strong>the</strong> way he <strong>be</strong>ats his chest that makes you look twice. Sibusiso Bu<strong>the</strong>lezi, a runner<br />
from Johannesburg Harriers Athletic Club, is not only finishing his very first Comrades<br />
Marathon, he is also proving that determination can make you realise your dreams. Who<br />
would have guessed that merely two years ago, this man was 50kg heavier, weighing in at<br />
an astounding 143kg? <strong>This</strong> is <strong>the</strong> story <strong>of</strong> one man’s transformation from ‘fat boy’ to Bill<br />
Rowan medallist.<br />
The <strong>be</strong>lt <strong>of</strong> my pants just made <strong>the</strong> last hole.” His usual cheerful<br />
attitude towards life started changing. “I <strong>be</strong>came nasty and spiteful<br />
<strong>be</strong>cause I thought <strong>the</strong> world was unfair towards me.”<br />
Every time he saw his friends, <strong>the</strong>y would comment on his<br />
increasing size. Sibu tried to down play it and <strong>of</strong>ten joked along.<br />
“A lot <strong>of</strong> my friends said I looked more like a taxi driver than a man<br />
who worked in an <strong>of</strong>fice. Inside, I felt bad but I tried not to show<br />
how much it bo<strong>the</strong>red me. The funny thing was it didn’t make<br />
me eat less. The only o<strong>the</strong>r time I felt guilty was when I bought<br />
clo<strong>the</strong>s.” At work, he struggled to climb two flights <strong>of</strong> stairs and by<br />
<strong>the</strong> time he reached <strong>the</strong> top, he was drenched in sweat. But Sibu<br />
kept on eating and drinking, anything from pizza to <strong>be</strong>er. Eating<br />
<strong>be</strong>came a habit, it <strong>be</strong>came synonymous with socialising. But after<br />
his first run on 7 August 2007, Sibusiso’s life started changing.<br />
CHANGE AND DETERMINATION<br />
He started running every day and also changed his eating habits.<br />
“I started taking a lunchbox to work, filled with a sandwich, fruit<br />
and salad.” Initially, he did not make any drastic changes as he<br />
was scared he would <strong>be</strong> put <strong>of</strong>f by bland diet food<br />
and not stick to his <strong>new</strong> programme. He slowly<br />
introduced dietary changes such as no<br />
longer buying snacks at <strong>the</strong> vending<br />
machine, but ra<strong>the</strong>r nibbling on fruit and<br />
dried fruit. He no longer ate at <strong>the</strong> work<br />
canteen and changed to eating low fat<br />
SIBU ALL SMILES<br />
AFTER COMRADES.<br />
products. “I just made small changes, for instance I still had a bit <strong>of</strong><br />
mayonnaise on my sandwich, but it was <strong>the</strong> low fat version.”<br />
He cut out red meat and only had chicken once a week. He mainly<br />
ate fish and vegetables or stir fry for supper. “By <strong>the</strong>n my wife<br />
(Lizzy) realised it was not just ano<strong>the</strong>r one <strong>of</strong> my whims and she<br />
supported me. She got my running clo<strong>the</strong>s ready in <strong>the</strong> morning<br />
and prepared all my food,” says Sibu, who also added a weight<br />
training routine in <strong>the</strong> evening to his exercise programme.<br />
By Septem<strong>be</strong>r 2007, he was running 8km, though he still started<br />
at 3:30 for fear <strong>of</strong> people seeing him and making fun <strong>of</strong> him.<br />
“I remem<strong>be</strong>r <strong>the</strong> security guards laughing at me when I ran. At work,<br />
a lot <strong>of</strong> people doubted me and said I would never last. In my mind,<br />
I created an imaginary book called my humble pie book. Every time<br />
someone laughed at me, I would write his name in my humble pie<br />
book. The names in that book increased every day,” says Sibu.<br />
// Every time someone laughed at me, I would write his<br />
name in my humble pie book. The names in that book increased<br />
every day. //<br />
Initially, he didn’t weigh himself. “I was so scared <strong>be</strong>cause I wasn’t<br />
even sure I could maintain it, but I could feel I was losing weight.<br />
My <strong>be</strong>lt was now in <strong>the</strong> third hole.” Only six weeks into his <strong>new</strong><br />
programme, he worked up enough guts to get on <strong>the</strong> scale. He still<br />
weighed a hefty 136kg, but was 7kg lighter than <strong>be</strong>fore.<br />
Sibu kept on running, alternating <strong>be</strong>tween 8km and 10km runs.<br />
He eventually confided in a friend, Meetash Patel, about his desire<br />
to tackle a running race. In Novem<strong>be</strong>r 2007, Sibu, weighing 107kg,<br />
and Meetash ran <strong>the</strong> Soweto 10km in an hour. “It was my first race<br />
ever. I enjoyed it so much and just wanted to do more,” says Sibu,<br />
143kg<br />
size 48<br />
SIBU IN HEAVIER DAYS.<br />
who was still not running in proper running shoes. He descri<strong>be</strong>s his<br />
shoes as a pair <strong>of</strong> takkies he bought over <strong>the</strong> counter a couple <strong>of</strong> years<br />
earlier. They were so old, he kept <strong>the</strong> front parts toge<strong>the</strong>r with tape.<br />
REAL RUNNER<br />
In February last year, Sibu ran his first 21.1km at <strong>the</strong> Deloitte<br />
Pretoria Half Marathon. “My time was 2:07 and for <strong>the</strong> first
time I was not embarrassed to run. I was a man<br />
on a mission.” He completed a couple more half<br />
marathons <strong>be</strong>fore a friend at gym, Zola Mafeje,<br />
convinced him to join Johannesburg Harriers Athletic<br />
Club. Sibu’s goal was to run <strong>the</strong> Soweto Marathon<br />
and by <strong>the</strong> time he ran it in Novem<strong>be</strong>r last year,<br />
he had already slimmed down to 97kg. His first<br />
marathon was no walk in <strong>the</strong> park and <strong>the</strong> words<br />
‘hitting <strong>the</strong> wall’ <strong>soon</strong> <strong>be</strong>came a reality. “Things<br />
went well up to <strong>the</strong> 36km mark, but <strong>the</strong>n my body<br />
suddenly just came to a stop. I had to walk and even<br />
that was too much <strong>of</strong> an effort. My feet hurt and<br />
I had blisters. I eventually finished <strong>the</strong> race in 4:18.<br />
That’s when I realised I also needed proper<br />
running shoes.”<br />
By <strong>the</strong>n Sibu’s humble pie book was nearly empty. “People<br />
congratulated me on my weight loss. It inspired me <strong>be</strong>cause I had<br />
<strong>the</strong> weight <strong>of</strong> an audience on my shoulders. I did not want to<br />
disappoint <strong>the</strong>m.” In February this year, he ran <strong>the</strong> Dischem Half<br />
Marathon in Bedfordview in a time <strong>of</strong> 1:43. A couple <strong>of</strong> days later<br />
while running in Meyersdal, a suburb south <strong>of</strong> Johannesburg, he<br />
met up with a group <strong>of</strong> runners who meet every morning at 5:00<br />
at <strong>the</strong> Virgin Active gym. “They saw me running and said I should<br />
join <strong>the</strong>m. The next morning I was <strong>the</strong>re. It was so nice. For <strong>the</strong><br />
first time, I ran with people who k<strong>new</strong> different routes. Some <strong>of</strong><br />
<strong>the</strong> runners were faster than me, all were more experienced and<br />
<strong>the</strong>y talked about running all <strong>the</strong> time. It changed my life and my<br />
running improved so much. Everyone just accepted me. At first we<br />
just spoke about running, but later we shared o<strong>the</strong>r things too,”<br />
says Sibu.<br />
He never really gave Comrades much thought but after a couple<br />
<strong>of</strong> weeks running with his <strong>new</strong>found friends, it slowly started<br />
<strong>be</strong>coming a dream. “Every time I ran with my <strong>new</strong> group, every<br />
second sentence had to do with Comrades. That’s when I decided<br />
to tackle it.” By <strong>the</strong>n Sibu weighed 92kg, ideal for his frame<br />
and height.<br />
He qualified for Comrades in a time <strong>of</strong> 3:39 at his second 42.2km<br />
ever, <strong>the</strong> Cape Gate Vaal Marathon. Shortly afterwards, he ran his<br />
first ultra marathon, Om die Dam, which he descri<strong>be</strong>s as a learning<br />
// Some <strong>of</strong> <strong>the</strong> runners were faster than me, all were<br />
more experienced and <strong>the</strong>y talked about running all <strong>the</strong><br />
time. It changed my life. //<br />
curve. The race made him realise he is an impatient runner<br />
who starts fast but fades in <strong>the</strong> latter part <strong>of</strong> <strong>the</strong> race. “After<br />
Om die Dam, I ran <strong>the</strong> Two Oceans Ultra Marathon and also had to<br />
negotiate <strong>the</strong> last few kilometres. I thought that was <strong>the</strong> way it was<br />
going to <strong>be</strong> at Comrades; run faster in <strong>the</strong> first half and negotiate<br />
<strong>the</strong> second half. I had a finishing time in my mind but never said it<br />
out loud. My goal was to finish in <strong>the</strong> single digits. 9:59:59 would<br />
have <strong>be</strong>en perfect!”<br />
A LIFE CHANGING DAY<br />
He felt prepared, but also very nervous on Comrades day. “People<br />
always say you feel emotional after Comrades, but for me it was<br />
<strong>the</strong> o<strong>the</strong>r way around. I was very emotional at <strong>the</strong> start. There were<br />
so many people around me, but I felt so lonely. I looked left and<br />
SIBU WITH HIS KIDS VUKANI AND NJABULO.<br />
ahead <strong>of</strong> it. At <strong>the</strong> 30km mark<br />
he joined a smaller group <strong>of</strong><br />
runners and did everything<br />
<strong>the</strong>y did. “I had no idea what I<br />
was doing so I thought I might<br />
as well join <strong>the</strong>m. I was like a<br />
student. When <strong>the</strong>y walked,<br />
I walked and when <strong>the</strong>y ran<br />
I ran.” Just after <strong>the</strong> halfway<br />
mark, <strong>the</strong> sub-nine hour bus<br />
passed <strong>the</strong>m and Sibu decided<br />
to take a chance and join <strong>the</strong>m.<br />
“There are so many things<br />
about Comrades that I don’t<br />
even remem<strong>be</strong>r <strong>be</strong>cause I was<br />
too emotionally involved in<br />
that race.”<br />
right and it seemed as if<br />
everyone around me k<strong>new</strong><br />
exactly what <strong>the</strong>y were<br />
doing, except me. I was<br />
scared I would not finish and<br />
disappoint myself as well as<br />
my family and friends who<br />
were <strong>the</strong>re to support me,”<br />
says Sibu.<br />
He saw <strong>the</strong> sub-nine hour<br />
bus at <strong>the</strong> start and decided<br />
he just needed to stay<br />
COMRADES 2009 - I DID IT!<br />
At about <strong>the</strong> 70km mark, Sibu’s<br />
energy was low and he started thinking <strong>of</strong> falling back, but at that<br />
moment he heard someone screaming his name. It was his wife and<br />
two boys, Njabulo (6) and Vukani (3), joined by friends cheering him<br />
on. “No one <strong>will</strong> ever know how much energy that gave me.<br />
I didn’t pull back and hung on to <strong>the</strong> bus.”<br />
Shortly afterwards, he ran past a feeding station with speakers<br />
announcing <strong>the</strong> tenth lady, Kashmira Parbhoo, had just made her<br />
way into <strong>the</strong> stadium. Kashmira is one <strong>of</strong> Sibu’s running friends,<br />
with whom he trains in <strong>the</strong> mornings. “When I heard Kashmira’s<br />
name, I thought, it looks like this is our day! And as we started<br />
getting closer to <strong>the</strong> stadium, I realised that a sub-nine hour was<br />
on <strong>the</strong> cards for me. It was <strong>the</strong> most amazing feeling. When I ran<br />
into <strong>the</strong> stadium, I saw my family and I <strong>be</strong>at my chest for my boys.<br />
That day was so emotional not only <strong>be</strong>cause I finished <strong>the</strong> race, but<br />
<strong>be</strong>cause I realised I had come a long way. For <strong>the</strong> first time, I saw<br />
myself as a runner.”<br />
OVERCOMING HARD TIMES<br />
When one speaks to Sibu’s friends you quickly realise how much he<br />
is loved and respected, not only for his sheer determination to lose<br />
so much weight, but also <strong>be</strong>cause <strong>of</strong> <strong>the</strong> many hardships he has<br />
endured in life.<br />
11<br />
At <strong>the</strong> age <strong>of</strong> 4, he was kidnapped in Soweto where he grew up,<br />
but as his kidnappers fled with him in <strong>the</strong>ir car, <strong>the</strong>y were involved<br />
in a car accident and Sibu was rescued. In later life, he was involved<br />
in a serious car accident and landed in hospital with a blood clot<br />
in his brain. He could not read, write and had no feeling in his arm<br />
and one part <strong>of</strong> his face. “Doctors thought it could also <strong>be</strong> a brain<br />
tumour that I had <strong>be</strong>fore <strong>the</strong> accident. They wanted to operate, but<br />
I refused and started seeing a <strong>home</strong>opath. A couple <strong>of</strong> months later<br />
it was gone,” says Sibu.<br />
LOOKING AHEAD<br />
He <strong>be</strong>lieves running has brought him closer to his family. “In <strong>the</strong><br />
past, I would get <strong>home</strong> late and not see my kids <strong>be</strong>fore <strong>the</strong>y went<br />
to <strong>be</strong>d. Now I can account for my time and I make sure I spend<br />
quality time with <strong>the</strong>m. My family also comes with me to races.<br />
Races have <strong>be</strong>come a family outing for us. We wake <strong>the</strong> kids and<br />
<strong>the</strong>y dress up. On <strong>the</strong> way to <strong>the</strong> race, my wife plays my favourite<br />
music by Tracy Chapman. My family is proud <strong>of</strong> me and my eldest<br />
boy has also started running a little bit now.”<br />
Sibu could never go back to his old ways. He looks forward to his<br />
morning runs and enjoys his healthy way <strong>of</strong> living. He is inspired by<br />
people from his running group, especially Cindy Beeming and her<br />
husband, Arthur, with whom he has a special bond. “They are just<br />
such inspiring people with an amazing ability to make everyone<br />
around <strong>the</strong>m happy and feel good about <strong>the</strong>mselves,” says Sibu.<br />
He loves running <strong>be</strong>cause it is an undiscriminating sport. “All shapes<br />
and sizes run. There is no such a thing as this one has a R10 000<br />
bike and that one has a R3 000 bike. Runners are all equal in those<br />
long kilometres on <strong>the</strong> road. It’s just you, your running shoes and<br />
your fellow runners around you.”<br />
Sibu would like to run many more Comrades and one day may<strong>be</strong><br />
even compete in an Iron Man. “God has given me a lot <strong>of</strong> chances<br />
in life. I have learnt how to live my life in <strong>the</strong> right way. <strong>This</strong> is one<br />
chance I am not going to mess up.”<br />
MICHELLE PIETERS<br />
TWO OCEANS SLIM AND HAPPY SIBU AND HIS WIFE LIZZY. NJABULO AND HIS FRIEND KEAGAN FOSTER.<br />
Image: Trevor Lamprecht
12<br />
NUTRITION<br />
Christine on PROTEIN<br />
Dietician, Christine Peters, shares some secrets about how PROTEIN<br />
affects our diet!<br />
Proteins are made up <strong>of</strong> amino acids, <strong>the</strong> building blocks <strong>of</strong> all tissues in our body. As well as <strong>be</strong>ing<br />
essential for growth and repair <strong>of</strong> body tissue, <strong>the</strong>y are used to make hormones, enzymes, antibodies<br />
and neurotransmitters, and help transport substances around <strong>the</strong> body. Both <strong>the</strong> quality <strong>of</strong> <strong>the</strong><br />
proteins you eat (determined by <strong>the</strong> balance <strong>of</strong> <strong>the</strong>se amino acids) and <strong>the</strong> quantities <strong>of</strong> proteins you<br />
eat are important.<br />
Generally, it is recommended that protein make up 15% <strong>of</strong> our<br />
total energy intake, but we are <strong>of</strong>ten not given enough guidance<br />
to <strong>the</strong> quality <strong>of</strong> protein. For example, <strong>the</strong> average baby only<br />
receives about 1% <strong>of</strong> its total energy intake as protein and<br />
manages to double its birth weight in six months. <strong>This</strong> is <strong>be</strong>cause<br />
<strong>the</strong> quality <strong>of</strong> protein is good and easily absor<strong>be</strong>d. Assuming<br />
that you actually take in 15% protein daily, 10% should <strong>be</strong> good<br />
quality (about 35g). <strong>This</strong> is an optimal intake for most adults,<br />
unless pregnant, breastfeeding, recovering from surgery or<br />
undertaking large amounts <strong>of</strong> exercise or heavy manual work.<br />
For us runners, <strong>the</strong> amount and quality <strong>of</strong> our protein intake is<br />
vital in ensuring we stay fit, healthy and strong.<br />
PROTEIN REqUIREMENTS AND ENDURANCE<br />
EXERCISE<br />
The amount <strong>of</strong> protein you need increases or decreases when<br />
exercising, according to <strong>the</strong> amount needed to fuel muscles, and<br />
<strong>the</strong> amount needed to account for any extra muscle that is laid<br />
down. As an athlete generally consumes more calories, this extra<br />
protein needed during endurance sports is generally covered,<br />
so <strong>the</strong>re is no need for athletes to supplement with powders<br />
and supplements.<br />
Most athletes’ total protein needs are met with 1g protein per<br />
kilogram <strong>of</strong> body-weight e.g. 60g for a 60kg athlete. However,<br />
if an athlete’s daily training sessions are lengthy and intense<br />
(burning up a significant amount <strong>of</strong> <strong>the</strong>ir protein fuel), <strong>the</strong>y <strong>will</strong><br />
require an increased protein intake. The protein requirements <strong>of</strong><br />
different athletes are summed up in this table:<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
General sports activity 1g <strong>of</strong> protein per kg body weight<br />
Endurance training athletes 1.2g to 1.6g <strong>of</strong> protein for every<br />
(aim for high end <strong>of</strong> range kg you weigh<br />
for very strenuous and<br />
prolonged activity)<br />
Adolescents and growing 2g <strong>of</strong> protein for every kg you<br />
athletes weigh<br />
Pregnant athletes Extra 10g <strong>of</strong> protein per day in<br />
trimesters two and three<br />
Breastfeeding athletes Extra 20g <strong>of</strong> protein per day<br />
Most South African diets cover <strong>the</strong>se recommendations<br />
(12% to 15% total energy intake as protein) however,<br />
low-energy consumers may find that 15% to 20% <strong>of</strong> <strong>the</strong>ir total<br />
energy budget is needed as protein. For example, people who are<br />
watching <strong>the</strong>ir weight and are only eating limited amounts, may<br />
need to consume a slightly bigger percentage <strong>of</strong> <strong>the</strong>ir total intake<br />
as protein.<br />
PROTEIN MYTHS<br />
In <strong>the</strong> sporting world, many people tend to think that consuming<br />
large amounts <strong>of</strong> protein <strong>will</strong> lead to bigger muscles and<br />
enhanced muscle function. However, any excess protein that is<br />
not used is broken down and its<br />
waste products are excreted<br />
via <strong>the</strong> kidneys in urine.<br />
<strong>This</strong> means that a high<br />
protein diet <strong>will</strong> put<br />
strain on <strong>the</strong> kidneys<br />
and can even leech<br />
calcium <strong>of</strong>f your<br />
bones, increasing <strong>the</strong><br />
risk <strong>of</strong> osteoporosis.<br />
// Many people tend to think that consuming large<br />
amounts <strong>of</strong> protein <strong>will</strong> lead to bigger muscles and<br />
enhanced muscle function. //<br />
In fact, <strong>the</strong>re isn’t enough evidence to prove that massive<br />
amounts <strong>of</strong> protein in any form are advantageous to athletes.<br />
Also, concentrated amounts <strong>of</strong> amino acid solutions found in<br />
protein can cause cramping and diarrhoea due to <strong>the</strong> large<br />
amounts <strong>of</strong> water that are drawn into <strong>the</strong> intestines.<br />
GOOD PROTEIN, BAD PROTEIN<br />
Protein choices should always <strong>be</strong> made with o<strong>the</strong>r nutritional<br />
goals in mind. Animal proteins supply <strong>the</strong> body with essential<br />
amino acids which are easily absor<strong>be</strong>d, as well as o<strong>the</strong>r nutrients<br />
such as calcium (dairy products) and iron (meat and shellfish).<br />
But, many animal proteins are also naturally high in saturated fat<br />
and cholesterol. The <strong>be</strong>st choice is to choose proteins with a low<br />
fat content, such as low fat or fat free milk, chicken without skin,<br />
lean <strong>be</strong>ef or boiled eggs. Vegetable proteins, on <strong>the</strong> o<strong>the</strong>r end <strong>of</strong><br />
<strong>the</strong> scale, tend to <strong>be</strong> high in carbohydrates, such as is found in<br />
soya products like soya sausages, cutlets, burgers.<br />
COMPLETE VERSUS INCOMPLETE PROTEINS<br />
Some foods provide a good balance <strong>of</strong> essential<br />
amino acids and are generally regarded as superior<br />
sources <strong>of</strong> protein. Generally, animal proteins are seen<br />
as more ‘complete’ in terms <strong>of</strong> <strong>the</strong>ir amino acids, than<br />
vegetable proteins. But, people who don’t eat many<br />
animal proteins can obtain essential amino acids from<br />
a variety <strong>of</strong> plant foods such as vegetables, fruit and<br />
grains. Grains, nuts and legumes are great sources <strong>of</strong><br />
plant protein but <strong>the</strong>y all lack a different essential<br />
amino acid. When <strong>the</strong>se complementary proteins are<br />
eaten toge<strong>the</strong>r, all <strong>the</strong> essential amino acids can <strong>be</strong><br />
obtained from <strong>the</strong>m. Not sure how to combine <strong>the</strong>se?<br />
Try rice and <strong>be</strong>ans, rice and peas, peanuts or peanut<br />
butter and bread, or samp and <strong>be</strong>ans.<br />
YOU DON’T EAT MEAT?<br />
There are a lot <strong>of</strong> concerns surrounding vegetarians and vegans.<br />
Vegans have to make a concerted effort to eat sufficient amounts<br />
<strong>of</strong> high quality protein and are at risk <strong>of</strong> having insufficient<br />
amounts <strong>of</strong> calcium, iron and vitamin B12. It is recommended<br />
that true vegetarians consult a dietician to ensure <strong>the</strong>y get a<br />
good balance <strong>of</strong> essential nutrients. Lacto-vegetarians (dairy<br />
consuming vegetarians) and ovolacto-vegetarians (egg and<br />
dairy consuming vegetarians) can easily meet <strong>the</strong> recommended<br />
intakes <strong>of</strong> <strong>the</strong>se ‘lacking’ nutrients.
PROTEIN, PROTEIN EVERYWHERE<br />
<strong>This</strong> table can <strong>be</strong> used a guideline to help you assess which<br />
proteins <strong>will</strong> help you meet your daily nutritional requirements.<br />
Protein-Rich Foods<br />
The following foods have approximately 10g protein:<br />
Low-fat animal proteins<br />
Grilled fish 50g cooked weight<br />
Tuna, salmon or pilchards 50g<br />
Lean <strong>be</strong>ef or lamb 35g (cooked weight)<br />
Turkey or chicken 40g cooked weight<br />
Game biltong 15g<br />
Lean <strong>be</strong>ef biltong 25g<br />
Eggs 2 small<br />
Cottage cheese 70g<br />
Reduced fat cheese 30g<br />
Low fat yoghurt 200g carton<br />
Low fat milk 300ml<br />
Liquid meal supplements 150ml<br />
Vegetable proteins<br />
Wholewheat bread 4 slices<br />
All bran flakes 2 cups<br />
Cooked pasta 1 ½ cups<br />
Cooked brown rice 3 cups<br />
Cooked lentils 2/3 cup<br />
Baked <strong>be</strong>ans 4/5 cup<br />
Cooked soya <strong>be</strong>ans ½ cup<br />
Nuts 50g<br />
Raw t<strong>of</strong>u 120g<br />
Peanut butter 3 tablespoons<br />
Source: Langenhoven M, Kruger M, Grouws E, Fa<strong>be</strong>r M. MRC Food<br />
composition Tables, 3rd Edition. Parow: Medical Research Council. 1991.<br />
References:<br />
The South African Fat & Protein Guide by Pr<strong>of</strong> Nola Dippenaar &<br />
Lies<strong>be</strong>t Delport (RD) SA.<br />
The Complete South African Guild to Sports Nutrition by Louise Burke.<br />
CHRISTINE PETERS//MODERN ATHLETE DIETICIAN<br />
IN THE NEWS<br />
Back on <strong>the</strong> ROAD<br />
Yolande Maclean, five times gold medallist at <strong>the</strong> Comrades Marathon, is back<br />
on <strong>the</strong> road and ready to race again after a nagging knee injury that kept her<br />
from her favourite sport for close to 18 months. “It was probably <strong>the</strong> worst time<br />
<strong>of</strong> my life. I didn’t know if I was going to run again and even if I could, I was<br />
unsure if I was going to <strong>be</strong> <strong>the</strong> same athlete as <strong>be</strong>fore,” says Yolande, who has a<br />
Comrades personal <strong>be</strong>st <strong>of</strong> 06:29:47.<br />
Her comeback has <strong>be</strong>en sweeter than expected, having won <strong>the</strong><br />
Old Ed’s Half Marathon (in Houghton) in a time <strong>of</strong> 81:46 and<br />
<strong>the</strong> Joe Stutzen Half Marathon (at <strong>the</strong> Wanderers Club in Illovo)<br />
in a time <strong>of</strong> 81:10. She followed it up with ano<strong>the</strong>r win at <strong>the</strong><br />
Carnival City Half Marathon in Boksburg finishing in 79:21.<br />
“It was awesome to win, though it wasn’t <strong>the</strong> plan.”<br />
Yolande’s running woes started just <strong>be</strong>fore <strong>the</strong> Dischem Half<br />
Marathon in Bedfordview last year. Though she placed third,<br />
she battled with knee pain which got worse in <strong>the</strong> weeks that<br />
followed. After <strong>be</strong>ing treated for various injuries, she was<br />
diagnosed with a cartilage tear in her knee. She underwent<br />
Modern Athlete<br />
Ranking System<br />
Selected rankings as at 31 August 2009<br />
See where you would rank against <strong>the</strong>se times, <strong>the</strong>n register and load your run times.<br />
a small knee procedure which forced her <strong>of</strong>f <strong>the</strong> road for six<br />
months. “I was so frustrated and heartbroken that I could not<br />
run Comrades.”<br />
RANKING<br />
Modern Athlete’s Ranking System is your own unique running ranking system. It gives you <strong>the</strong> opportunity to see how<br />
you rank against your fellow runners over all distances and to map your own progress for all your runs. It <strong>be</strong>comes<br />
your own personal on line race tracker. You don’t need to only log your PB. You can track all your race times.<br />
The Modern Athlete Ranking System automatically ranks your times in <strong>the</strong> different <strong>of</strong>ficial age categories as well as an overall<br />
category and you can go back as far as you like. For example, you may <strong>be</strong> a 51-year-old master now but you ran your PB<br />
marathon as a senior 15 years ago. When you go into <strong>the</strong> calendar, all you need to do is change <strong>the</strong> year to 1994 and enter<br />
your race details and time. You <strong>will</strong> automatically <strong>be</strong> ranked in <strong>the</strong> senior section.<br />
Go to www.modernathlete.co.za, register and load your times.<br />
Rank Name Time Race Date<br />
10km<br />
11 John Neale 00:38:43 Al<strong>be</strong>rton Athletic Club 10km Night Race 2003/09/10<br />
15 Kerry Roos 00:40:51 PetroSA 2009/08/15<br />
19 Lesyl Potgieter 00:43:07 Liquifruit Irene 10km 2009/02/11<br />
23 Stephan Sie<strong>be</strong>rhagen 00:45:19 Petrosa 2009/08/15<br />
27 Lyndsay Shaw 00:49:53 ADT Security Pirates 10km Run & Walk 2008/07/13<br />
31 Alistair McIntyre 00:53:15 Forest 10km 2009/07/19<br />
21.1km<br />
11 Karel Kapp 01:26:54 McCarthy Toyota Half Marathon & 10km 2009/02/07<br />
15 Hilton Hort 01:31:20 Rand Road Warriors Marathon 2009/02/24<br />
19 Derrick Oliver 01:35:16 Jolly Jumo 2009/07/04<br />
23 Mandrie v.d. Walt 01:39:52 Tukkies 2001/02/27<br />
27 Riette van Niekerk 01:46:01 Skukuza Castle Half Marathon 2009/08/01<br />
31 Lyndsay Shaw 01:52:05 Traumeel Wally Hayward 2009/05/01<br />
32km<br />
6 Mike Bray 02:29:33 Brooks Striders 32km 2009/02/08<br />
7 Peter Bester 02:30:57 John Hattle 1998/05/24<br />
8 Niel Cillie 02:31:31 Brooks Striders 32km 2009/02/07<br />
9 Lesyl Potgieter 02:36:45 RAC City Lodge Tough One 32km 2008/11/23<br />
10 Janice Pondicas 02:45:00 Brooks Striders 32km 2006/02/12<br />
42.2km<br />
11 Mark Cockcr<strong>of</strong>t 03:01:00 Lucazade Marathon 1991/03/31<br />
15 Bob Harvey 03:17:00 Elands Valley 3 in 1 Run 1999/03/14<br />
19 Lesyl Potgieter 03:28:38 Deloitte Pretoria Marathon & Half Marathon 2009/06/28<br />
23 Christo Schoeman 03:35:33 Cape Gate Vaal Marathon & Half Marathon 2009/03/01<br />
27 Christo Schoeman 03:55:21 Ottosdal Night Race 2009/01/31<br />
TM<br />
13<br />
She started training again in Novem<strong>be</strong>r and joined Jeppe<br />
Quondam Athletics Section. “Looking back now I realise my<br />
injury was probably a blessing in disguise. I have learnt more <strong>of</strong><br />
who I am and what I want. I stopped seeing myself as just Landi,<br />
<strong>the</strong> runner.” She doesn’t say much about her running plans for<br />
<strong>the</strong> future, but fitness and strength are her main goals for now.<br />
“I don’t want to put pressure on myself by saying what my goals<br />
are. For now I am just a modern athlete like everyone else.”<br />
Image: www.totalindex.co.za
14<br />
MY STORY brought to you by<br />
My Way to <strong>the</strong> Finish<br />
After what seems like a long winter’s rest, many runners have<br />
started taking to <strong>the</strong> roads again, some already dreaming <strong>of</strong> a<br />
Comrades medal in 2010. With this re<strong>new</strong>ed pounding <strong>of</strong> <strong>the</strong><br />
tar, René Otto, looks back at his Comrades 2009 experience and<br />
shares lessons learnt from this great race.<br />
The mystique <strong>of</strong> <strong>the</strong> Comrades Marathon captures <strong>the</strong><br />
imagination <strong>of</strong> South Africans every year. The organisers call it<br />
The Ultimate Human Race. It certainly is <strong>the</strong> only foot race <strong>of</strong><br />
nearly 90km in <strong>the</strong> world that attracts around 13 000 participants<br />
yearly. In addition to <strong>the</strong> runners, some 300 000 spectators<br />
provide support along <strong>the</strong> route. It is difficult to understand why<br />
so many people run Comrades, <strong>be</strong>cause anyone who has tackled<br />
this epic challenge <strong>will</strong> testify to <strong>the</strong> gruelling nature <strong>of</strong> it. How<br />
<strong>the</strong>n can its popularity <strong>be</strong> explained? In my view, Comrades <strong>of</strong>fers<br />
ordinary people like you and me <strong>the</strong> opportunity to do something<br />
truly extraordinary. It <strong>of</strong>fers a real challenge and South Africans<br />
love a challenge. The race <strong>be</strong>longs to <strong>the</strong> masses as much as<br />
it <strong>be</strong>longs to <strong>the</strong> 100 or so hopefuls who <strong>be</strong>lieve <strong>the</strong>y stand a<br />
chance <strong>of</strong> winning.<br />
EARLIER YEARS<br />
In my late 20s and early 30s, I completed seven Comrades<br />
marathons with two silver and five bronze medals. I didn’t<br />
run again for nine years. Between 2002 and 2004, I returned<br />
to complete num<strong>be</strong>rs eight, nine and ten. After receiving my<br />
permanent green num<strong>be</strong>r for completing ten runs at <strong>the</strong> age <strong>of</strong><br />
45, I decided to hang up my running shoes. Until 16 February this<br />
year! A good friend and old running partner suggested we give<br />
Comrades 2009 a go, given <strong>the</strong> fact that we both turn 50 this<br />
year. I started training <strong>the</strong> very next day.<br />
The harsh reality was that we had a mere 14 weeks to race<br />
day, and only eight weeks <strong>be</strong>fore we had to run a standard<br />
marathon in under five hours to qualify. The biggest risk was over<br />
training causing injury or illness due to our over eagerness to<br />
get fit quickly. My training went reasonably well and I managed<br />
to qualify in time. My friend was less fortunate. He pulled a<br />
hamstring and had to withdraw. I followed three simple yet strict<br />
principles in training to minimise <strong>the</strong> risk <strong>of</strong> injury: I never trained<br />
on sore legs; I scheduled weekly visits to <strong>the</strong> physio<strong>the</strong>rapist for a<br />
sports massage; I employed a walk-run strategy.<br />
SELF DOUBT AND NERVES<br />
The weekend <strong>be</strong>fore race day, I questioned my reasons for<br />
wanting to run Comrades again. Surely, I didn’t need to prove<br />
anything to myself or anyone else. I also started doubting my<br />
ability, especially since I’ve battled to run long distances ever since<br />
my knee scope four years ago. Was I too old? Had I done enough<br />
training? Those who claim to know reckon a minimum <strong>of</strong> 400km<br />
from January to race day is required. I did a mere 384km. I only<br />
did one marathon race, three half marathon races and two 20km<br />
training runs.<br />
I didn’t find satisfactory answers to my questions, but on <strong>the</strong><br />
spur <strong>of</strong> <strong>the</strong> moment I decided to ask my friends, family, loved<br />
ones and business connections to pledge funds to <strong>the</strong> Starfish<br />
Foundation (which does amazing work with AIDS orphans). The<br />
condition was that I would finish and earn a medal. My dream<br />
was to raise R100 000. The fund is currently sitting on R120 000<br />
and money is still pouring in!<br />
The day <strong>be</strong>fore <strong>the</strong> race was registration at <strong>the</strong> huge expo in<br />
Durban. At <strong>the</strong> green num<strong>be</strong>r counter, <strong>the</strong> gentleman who<br />
assisted me noticed that I was doing my first run in my green<br />
num<strong>be</strong>r and greeted me with a warm smile, a firm hand shake<br />
and a “Welcome to <strong>the</strong> Club, René!” The moment was a lot<br />
sweeter than I ever expected. I can’t explain why. May<strong>be</strong> <strong>be</strong>cause<br />
this was one club where money couldn’t get you in. Ano<strong>the</strong>r<br />
exhilarating experience was my visit to <strong>the</strong> Starfish stand at <strong>the</strong><br />
expo. The ladies <strong>the</strong>re were ecstatic to hear how my fund raising<br />
exercise was progressing. They gave me an orange wristband and<br />
insisted that I wore it on race day.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
RACE DAY<br />
The 30 minutes <strong>be</strong>fore<br />
<strong>the</strong> start <strong>of</strong> <strong>the</strong> race were<br />
awesome and humbling. Over<br />
<strong>the</strong> sound system, Ladysmith<br />
Black Mambazo’s rendition<br />
<strong>of</strong> Shosholoza blasted. All<br />
13 000 runners joined in. By<br />
<strong>the</strong> time <strong>the</strong> national an<strong>the</strong>m<br />
followed, my whole body was<br />
covered in goosebumps and<br />
I battled to hold back <strong>the</strong> tears. Finally, five minutes <strong>be</strong>fore <strong>the</strong><br />
gun, <strong>the</strong> well known sounds <strong>of</strong> Chariots <strong>of</strong> Fire filled <strong>the</strong> chilly<br />
early morning. Then I k<strong>new</strong>; this was special. I was one <strong>of</strong> 13<br />
000 South Africans <strong>of</strong> all races and creeds, all walks <strong>of</strong> life, some<br />
rich, some poor, all with a common goal to get to Durban in less<br />
than 12 hours. I realised we were all equal and that social status<br />
meant nothing. We were in this toge<strong>the</strong>r, and we respected each<br />
o<strong>the</strong>r as athletes, co-runners, human <strong>be</strong>ings. The lady in front<br />
<strong>of</strong> me turned around with a big smile and said, “You know all<br />
<strong>the</strong> words and <strong>the</strong> tunes. You sing well.” I acknowledged her<br />
kindness and silently hoped that my running would also <strong>be</strong><br />
on par!<br />
I battled from <strong>the</strong> start. It is dark and cold at 5:30 at <strong>the</strong> end <strong>of</strong><br />
May in Maritzburg. For some reason, all my muscles felt tight.<br />
I couldn’t find a comfortable rhythm and my breathing was erratic.<br />
I bumped into people in front <strong>of</strong> me. I urgently needed a toilet.<br />
I wasn’t happy. Matters improved somewhat after an hour on <strong>the</strong><br />
road. The field was more spread out, which allowed me to get into<br />
a comfortable rhythm. My goal was to run <strong>the</strong> first half <strong>of</strong> <strong>the</strong> race<br />
at around 7min/km, which would get me to Drummond (halfway)<br />
in 5:15. Anything under 5:30 would have <strong>be</strong>en fine. That would<br />
leave me with 6:30 for <strong>the</strong> second half. The problem with <strong>the</strong><br />
down run is that <strong>the</strong> first 21km happens to <strong>be</strong> more uphill than<br />
downhill. I went through 10km in 1:15 and 20km in 2:30. I was<br />
averaging 7.5min/km – slower than planned! Even more worrying<br />
was <strong>the</strong> fact that my left hip flexor felt very tight. In fact, it felt as<br />
though <strong>the</strong> muscle was going into spasm.<br />
<strong>This</strong> was very disconcerting. I was mentally prepared for setbacks,<br />
but not so early into <strong>the</strong> race. I stopped briefly at a water<br />
station and got hold <strong>of</strong> a block <strong>of</strong> ice <strong>the</strong> size <strong>of</strong> a cricket ball.<br />
I applied it to <strong>the</strong> tight muscle and it seemed to work. Passing <strong>the</strong><br />
E<strong>the</strong>m<strong>be</strong>ni School for disabled kids around 35km at <strong>the</strong> foot <strong>of</strong><br />
Inchanga, provided fresh food for thought. Most <strong>of</strong> <strong>the</strong>se kids are<br />
unable to run. The privilege <strong>of</strong> <strong>be</strong>ing healthy and able to <strong>be</strong> part<br />
<strong>of</strong> this great race was once again imprinted on my mind. For a<br />
couple <strong>of</strong> hundred metres, <strong>the</strong> pain eased <strong>of</strong>f a bit.<br />
TOUGH TIMES<br />
I went through Drummond slightly <strong>be</strong>hind schedule in 5:32, but<br />
I was already severely fatigued. I battled to convince myself that<br />
I had enough gas in <strong>the</strong> tank to do ano<strong>the</strong>r 45km in under 6:30.<br />
To make matters worse, <strong>the</strong> first 8km after Drummond is a long,<br />
nasty climb commonly referred to as <strong>the</strong> back <strong>of</strong> Botha’s Hill.<br />
I walked most <strong>of</strong> it. My only hope was that I would <strong>be</strong> able to<br />
capitalise on <strong>the</strong> long, downhill 20km stretch <strong>be</strong>tween Hillcrest<br />
and Pinetown. But I had to get <strong>the</strong>re first.<br />
I managed to pick up <strong>the</strong> pace slightly once I reached Hillcrest.<br />
My enemies were <strong>the</strong> pain in my knees and quads caused by <strong>the</strong><br />
downhill pounding and <strong>the</strong> hip flexor spasms that persisted.<br />
I had to dig deep, focus on rhythm and breathing, ensure my<br />
fluid intake at <strong>the</strong> water points was sufficient, and visualise<br />
myself getting to Durban in one piece. I considered bailing<br />
// I realised we were all equal and that social<br />
status meant nothing. We were in this toge<strong>the</strong>r, and<br />
we respected each o<strong>the</strong>r as athletes, co-runners,<br />
human <strong>be</strong>ings. //<br />
a num<strong>be</strong>r <strong>of</strong> times, but <strong>the</strong> orange Starfish wristband around<br />
my left wrist reminded me <strong>of</strong> my noble cause, raising funds for<br />
poor, less fortunate kids. The uniformed boys <strong>of</strong> Kearsney College<br />
<strong>be</strong>tween Botha’s Hill and Hillcrest provided ano<strong>the</strong>r example <strong>of</strong> <strong>the</strong><br />
massive disparity <strong>be</strong>tween <strong>the</strong> ‘haves’ and <strong>the</strong> ‘have-nots’ in our<br />
country.<br />
Although I moved more freely now, I couldn’t help thinking<br />
that this was just not fair. Bad patches don’t last, is what most<br />
experienced runners <strong>be</strong>lieve. The problem was that my whole<br />
race thus far had <strong>be</strong>en one long bad patch! The toughest section<br />
<strong>be</strong>tween Hillcrest and Pinetown, <strong>the</strong> 4km long, steep downhill<br />
known as Field’s Hill is particularly painful. My legs were jelly by<br />
now, and my 104kg frame didn’t make matters easier on my<br />
knees and hip joints. My only consolation was <strong>the</strong> fact that all <strong>the</strong><br />
runners around me were taking strain as well.<br />
I reached Pinetown feeling groggy and very sorry for myself.<br />
The race was turning into a war zone. Disillusioned runners who<br />
had simply had enough were standing, sitting and even lying<br />
all over <strong>the</strong> place. I still had 21km ahead <strong>of</strong> me and I realized<br />
I had to make a decision to continue or not; simply feeling sorry<br />
for myself was not helping at all. By now, <strong>the</strong> KZN humidity and<br />
heat were <strong>be</strong>coming ano<strong>the</strong>r complicating factor and on top <strong>of</strong><br />
all, my nose started bleeding. A plug made from toilet paper<br />
had to prevent <strong>the</strong> blood from running freely, not a pretty<br />
sight! Never<strong>the</strong>less, I took a firm decision <strong>the</strong>re and <strong>the</strong>n that<br />
I wouldn’t give up. If I failed to finish, it would not <strong>be</strong> <strong>be</strong>cause<br />
<strong>of</strong> a conscious decision on my part. In fact, <strong>the</strong> only o<strong>the</strong>r way<br />
I would leave <strong>the</strong> race would <strong>be</strong> on a stretcher. I decided to run<br />
tall, to lift my chin, to pull back my shoulders and remind myself I<br />
had a right to <strong>be</strong> here. I was an athlete. A champion.<br />
REACHING THE FINISH<br />
With 18km to go, I reached <strong>the</strong> dreaded Cowie’s Hill, <strong>the</strong> last big<br />
hill on <strong>the</strong> down run. I decided to walk <strong>the</strong> full 1.2km. I sent an
sms to my fiancé, my kids, family and some friends, saying,<br />
‘On Cowie’s, 18km to go, 2:50 to 12:00 cut <strong>of</strong>f. Going to <strong>be</strong><br />
close.’ I had to run at a pace <strong>of</strong> 9.5min/km to finish in under<br />
12 hours, which was more than my average running pace <strong>of</strong><br />
7.53min/km. That sounds good on paper, but on tar in <strong>the</strong> Durban<br />
heat after slogging it out for 71km, I was still unsure I would finish.<br />
I reached 45th Cutting (12km to go) after ten hours <strong>of</strong> running.<br />
My fiancé was standing next to <strong>the</strong> road cheering me on. With all<br />
<strong>the</strong> courage I could muster, I told her I would finish in time. It was<br />
15:30. It was muggy. I was hot and tired and my nose was still<br />
bleeding. I was now in extreme ‘vasbyt’ territory. All <strong>the</strong> runners<br />
on <strong>the</strong> road were quiet. Everyone was focused on simply putting<br />
one foot in front <strong>of</strong> <strong>the</strong> o<strong>the</strong>r, moving forward at all costs.<br />
I reached <strong>the</strong> 5km-to-go board on <strong>the</strong> stroke <strong>of</strong> 11:00. Only severe<br />
cramping or some o<strong>the</strong>r unforeseen disaster could prevent me<br />
from finishing in time. My nose miraculously stopped bleeding<br />
and when I saw <strong>the</strong> 1km-to-go board with 27 minutes to cut <strong>of</strong>f,<br />
I k<strong>new</strong> Comrades 2009 was in <strong>the</strong> bag!<br />
I can’t explain <strong>the</strong> relief and elation when I entered <strong>the</strong> stadium<br />
with a big smile, punching <strong>the</strong> air in sheer delight. It felt as<br />
though <strong>the</strong> thousands <strong>of</strong> frenzied supporters were all shouting<br />
for me. I finished in 11:41. It was a hard day at <strong>the</strong> <strong>of</strong>fice, to say<br />
<strong>the</strong> least. The Ultimate Human Race? Pretty inhuman, if you ask me.<br />
// I encountered blind runners along <strong>the</strong><br />
way. We ran past disabled kids. We have so many<br />
blessings to <strong>be</strong> grateful for, like our health. How<br />
<strong>of</strong>ten do we take <strong>the</strong>m for granted? //<br />
Lessons Learnt<br />
My Comrades experience, in a way, resembles a micro version <strong>of</strong> life itself,<br />
with many lessons.<br />
Everything starts with a dream. Dream big. You only have one life, so<br />
make it count. We <strong>of</strong>ten under achieve, <strong>be</strong>cause we think<br />
small.<br />
Stick to your game plan. Both my training and <strong>the</strong> race<br />
itself had clear guiding principles and realistic goals that<br />
I stuck to religiously. In life and business, it also helps to<br />
have a clear vision (dream) and strategy (plan) and to stick<br />
to that plan.<br />
Adapt to unforeseen obstacles. Although we plan<br />
for setbacks, we are <strong>of</strong>ten confronted by curve balls we<br />
could not foresee. I didn’t expect my hip flexor to<br />
spasm or nose bleeding problems. I had to deal with it.<br />
The temptation to panic was strong, but I had to stay<br />
calm and find innovative solutions to overcome <strong>the</strong><br />
setbacks. Sometimes we face obstacles in life that look<br />
worse than what <strong>the</strong>y really are. We should ignore <strong>the</strong>m<br />
and continue regardless.<br />
Never ever give up. My race turned out much harder than I expected.<br />
I could easily have given up. Life, and business, <strong>of</strong>ten threaten to pull<br />
us down. Sometimes we feel like giving up. Don’t. Hang in <strong>the</strong>re.<br />
Bad patches don’t last.<br />
Make <strong>the</strong> most <strong>of</strong> every opportunity. Instead <strong>of</strong> this just <strong>be</strong>ing a race<br />
for personal reasons, it turned into an awesome opportunity to raise funds<br />
for a very worthy case. How <strong>of</strong>ten do we miss <strong>the</strong> opportunities that life<br />
or business present us with?<br />
If you have a story to share, we would like to hear from you.<br />
Go to www.modernathlete.co.za and <strong>be</strong>come a contributor.<br />
Celebrate your victories, big or small. Once<br />
<strong>the</strong> job is done satisfactorily, it is time to pop <strong>the</strong><br />
champagne. It takes a lot <strong>of</strong> hard and smart work<br />
to complete any worth while task successfully. Enjoy it.<br />
You deserve it.<br />
Be grateful. I encountered blind runners along <strong>the</strong> way. We ran past<br />
disabled kids. We have so many blessings to <strong>be</strong> grateful for, like our<br />
health. How <strong>of</strong>ten do we take <strong>the</strong>m for granted? The unselfish support<br />
from my fiancé during and after <strong>the</strong> race allowed me to focus on <strong>the</strong> job<br />
at hand. Would <strong>the</strong> entire ‘expedition’ have <strong>be</strong>en possible without it?<br />
Life has taught me <strong>the</strong> value <strong>of</strong> gratitude.<br />
Show kindness. It costs so little, yet it means so much. The kind words<br />
<strong>of</strong> <strong>the</strong> lady in front <strong>of</strong> me <strong>be</strong>fore <strong>the</strong> start <strong>of</strong> <strong>the</strong> race left me with a warm<br />
feeling about our wonderful rainbow nation. The world is full <strong>of</strong> harshness<br />
and over competitiveness. We can make it a <strong>be</strong>tter place by showing<br />
kindness, <strong>be</strong>cause kindness <strong>be</strong>gets kindness.<br />
Be generous. <strong>This</strong> is a lesson I learnt fairly late in life; to give is a blessing.<br />
The generosity <strong>of</strong> all <strong>the</strong> donors made me realize more people have<br />
discovered this. Don’t cling to your earthly possessions. The joy derived<br />
from giving is highly rewarding, and in a strange way people who give<br />
easily always seem to have more to give.<br />
Never stop learning. Despite my ten previous races, I still learnt so many<br />
things on <strong>the</strong> day – about people, <strong>the</strong>ir fears, <strong>the</strong>ir joys, <strong>the</strong>ir challenges.<br />
I learnt a lot about <strong>the</strong> Starfish Foundation. Finally, I learnt that <strong>the</strong> true<br />
heroes <strong>of</strong> <strong>the</strong> Comrades are <strong>the</strong> sluggers who sneak in just <strong>be</strong>fore <strong>the</strong><br />
12 hour cut-<strong>of</strong>f time!<br />
BECOME A CONTRIBUTOR<br />
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XXXXXXXXX<br />
Comrades 2010<br />
The countdown to one <strong>of</strong> <strong>the</strong> most memorable events in South Africa has started. Entries to <strong>the</strong> 85th<br />
running <strong>of</strong> <strong>the</strong> Comrades in 2010 opened this month and <strong>the</strong>re are many changes and details to keep in mind<br />
on your way to <strong>the</strong> big day. Modern Athlete has put toge<strong>the</strong>r a mini-guide to Comrades 2010, to help you<br />
focus on your training and figure out <strong>the</strong> logistical details.<br />
SPECIAL ENTRY PROCESS<br />
Anyone wanting to run Comrades next year <strong>will</strong> have to make<br />
up <strong>the</strong>ir minds quickly; for <strong>the</strong> first time in Comrades history,<br />
entries <strong>will</strong> <strong>be</strong> capped at 20 000 runners. Entries <strong>will</strong> <strong>be</strong> taken in<br />
two phases:<br />
Phase 1: Entries to all previous Comrades runners opened<br />
1 Septem<strong>be</strong>r and <strong>will</strong> close 31 Octo<strong>be</strong>r 2009. The total<br />
<strong>will</strong> <strong>be</strong> capped at 15 000 entrants. Previous Comrades<br />
runners include anyone who has ever<br />
started <strong>the</strong> race, including those<br />
who did not make it to <strong>the</strong> finish<br />
line. Entries <strong>will</strong> close when ei<strong>the</strong>r<br />
15 000 runners have entered or on<br />
31 Octo<strong>be</strong>r, whichever comes first.<br />
Phase 2: Entries to all novices open<br />
1 Novem<strong>be</strong>r and <strong>will</strong> close<br />
30 Novem<strong>be</strong>r. The total <strong>will</strong> <strong>be</strong><br />
capped at 5 000. Entries <strong>will</strong><br />
close whichever figure or date is<br />
obtained first.<br />
No entries <strong>will</strong> <strong>be</strong> accepted<br />
next year. No exceptions.<br />
WHERE TO ENTER<br />
One <strong>of</strong> <strong>the</strong> most<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
convenient ways to enter<br />
is online on Comrades’<br />
revamped website.<br />
Entry forms are also<br />
available at all Mr Price Sport<br />
stores. Personnel <strong>will</strong> print an<br />
entry form for you. You can fill it<br />
out, submit it and pay in store.<br />
Entry forms are also available<br />
at all running clubs and can <strong>be</strong><br />
posted or hand delivered to <strong>the</strong><br />
Comrades Marathon Association<br />
(CMA).<br />
DATE<br />
Comrades <strong>will</strong> <strong>be</strong> run on 30 May 2010, to prevent it from<br />
clashing with <strong>the</strong> 2010 FIFA World Cup. Comrades 2009 was also<br />
run earlier than usual; it is not <strong>the</strong> first time that <strong>the</strong> Comrades<br />
Marathon has changed its date. For a long time, Comrades<br />
was held on 24 May, which was Empire Day, but later <strong>be</strong>came<br />
Commonwealth Day. From 1954, <strong>the</strong> race was held on 31 May,<br />
which was Union Day, and later <strong>be</strong>came known as Republic<br />
Day when South Africa <strong>be</strong>came a republic in 1961. After <strong>the</strong><br />
introduction <strong>of</strong> democracy, Comrades was moved to<br />
16 June, Youth Day, which is a public holiday. Due to a clash with<br />
Youth Day celebrations, it was moved to <strong>the</strong> closest Sunday to<br />
that date in 2007.<br />
DOWN RUN<br />
Ano<strong>the</strong>r first for next year’s race is that <strong>the</strong> race <strong>will</strong> <strong>be</strong> run as a<br />
down run. There has never <strong>be</strong>fore <strong>be</strong>en two consecutive down<br />
runs in <strong>the</strong> history <strong>of</strong> <strong>the</strong> race.<br />
CUT OFF<br />
The cut <strong>of</strong>f for <strong>the</strong> Comrades Marathon is still 12 hours and<br />
rumours that it <strong>will</strong> <strong>be</strong> extended to 13 hours are not true.<br />
BE PART OF HISTORY<br />
The organisers <strong>of</strong> <strong>the</strong> 2010 Comrades Marathon are targeting a<br />
Guinness World Record num<strong>be</strong>r <strong>of</strong> finishers to complete an<br />
ultra-marathon. In order for this to happen, an <strong>of</strong>ficial <strong>of</strong> <strong>the</strong><br />
Guinness Book <strong>of</strong> Records <strong>will</strong> <strong>be</strong> present.<br />
NEW LOGO<br />
The time is now – 2010 – Join <strong>the</strong> Legacy – <strong>the</strong> <strong>new</strong> logo was<br />
unveiled earlier this month.<br />
qUALIFYING PERIOD FOR 2010<br />
The qualifying period is 24 May 2009 to 26 April 2010.<br />
As with 2009, runners are able to enter <strong>be</strong>fore <strong>the</strong>y qualify.<br />
<strong>This</strong> means that while all entries <strong>will</strong> have to meet <strong>the</strong> entry<br />
criteria above, runners <strong>will</strong> still <strong>be</strong> allowed to qualify in <strong>of</strong>ficial
qualifying races up until April 2010, with 26 April 2010 <strong>be</strong>ing<br />
<strong>the</strong> final cut-<strong>of</strong>f date.<br />
Upon receiving <strong>the</strong> qualifying information, <strong>the</strong> runner’s entry<br />
<strong>will</strong> <strong>be</strong> confirmed.<br />
Entries <strong>will</strong> not re-open if a large num<strong>be</strong>r <strong>of</strong> runners fail to<br />
qualify. No refunds <strong>of</strong> entry fees <strong>will</strong> <strong>be</strong> given to those runners<br />
who did not qualify. “We would have already ordered medals<br />
and t-shirts for all athletes by <strong>the</strong> end <strong>of</strong> <strong>the</strong> qualifying period,”<br />
says Renee Jordaan, race director.<br />
CLUBS AND LICENSES<br />
All runners who enter must submit <strong>the</strong>ir 2010 running club and<br />
running license to <strong>the</strong> CMA as <strong>soon</strong> as it has <strong>be</strong>en issued by <strong>the</strong>ir<br />
club. Failure to do so <strong>will</strong> result in entries <strong>be</strong>ing rejected. The final<br />
date for this is 26 April 2010.<br />
NEW MEDALS<br />
In line with <strong>the</strong> celebrations <strong>of</strong> <strong>the</strong> 85th anniversary <strong>of</strong> <strong>the</strong> race,<br />
a <strong>new</strong> medal <strong>will</strong> <strong>be</strong> awarded to runners who complete <strong>the</strong><br />
89km course within <strong>the</strong> 12 hour time limit. Runners <strong>will</strong> receive<br />
a commemorative 50mm medal, which is <strong>the</strong> largest medal ever<br />
to <strong>be</strong> awarded (<strong>the</strong> regular size is 30mm). The traditional yellow<br />
and black ribbon <strong>will</strong> also <strong>be</strong> changed to a black ribbon with <strong>the</strong><br />
South African flag and 85th anniversary logo on it. Back-to-back<br />
medals for 2009 novices are still available. As in <strong>the</strong> past, all<br />
entrants <strong>will</strong> receive a goodie bag with sponsored products and<br />
a t-shirt.<br />
CELEBRITY CHALLENGE<br />
Several celebrities have <strong>be</strong>en identified to take part in <strong>the</strong><br />
Celebrity Challenge in 2010, highlighting that a person doesn’t<br />
have to <strong>be</strong> a talented and gifted athlete to <strong>be</strong> able to run and<br />
complete in <strong>the</strong> Ultimate Human Race. These celebrities include<br />
Ka<strong>be</strong>lo (Kwaito star), Ferdinand Rabie (Winner Big Bro<strong>the</strong>r<br />
SA), Asanda Siloti (runner up: Biggest Loser SA), Lugile Radu<br />
(DJ/actor), Phumlani Du<strong>be</strong> (sports presenter), Doug Watson<br />
(cricketer), <strong>Ryan</strong> <strong>Sandes</strong> (Desert Runner) and Garth Wright<br />
(former Springbok scrumhalf).<br />
COMRADES LEGENDS CHALLENGE<br />
There are so many legends that have competed in <strong>the</strong> Comrades<br />
Marathon over <strong>the</strong> years and who have assisted in making <strong>the</strong><br />
Comrades, arguably, <strong>the</strong> greatest Ultra Marathon in <strong>the</strong> world.<br />
The CMA has identified legends such<br />
as Shaun Meiklejohn, Bruce Fordyce<br />
and Willie Mtolo and is in current<br />
discussions with <strong>the</strong>se athletes in<br />
order for <strong>the</strong>m to compete against<br />
each o<strong>the</strong>r and <strong>the</strong> rest <strong>of</strong> <strong>the</strong><br />
20 000 anticipated athletes lining<br />
up at <strong>the</strong> start in 2010. The legends<br />
and celebrities <strong>will</strong> <strong>be</strong> running for <strong>the</strong><br />
Ama<strong>be</strong>adi<strong>be</strong>adi Comrades Charity Campaign comprising <strong>of</strong> <strong>the</strong><br />
Starfish Grea<strong>the</strong>arts Foundation, Wildlands Conservation Trust,<br />
The Sports Trust and Community Chest.<br />
PRIZE MONEY<br />
The prize money has <strong>be</strong>en increased to R2.28 million which<br />
makes it <strong>the</strong> biggest purse in South Africa. The first prize for men<br />
// The 85th running <strong>of</strong> <strong>the</strong> Comrades Marathon is a<br />
race that any respectable marathon runner cannot afford<br />
to miss and should not miss. //<br />
Vic Clapham Bronze Bill Rowan Silver Wally Hayward Gold<br />
FERDINAND RABIE - WINNER BIG BROTHER SA<br />
and women has <strong>be</strong>en increased to R250 000 each, and whoever<br />
shatters a record <strong>will</strong> receive ano<strong>the</strong>r R250 000 from Gold Fields.<br />
COMRADES MARATHON ROADSHOW<br />
CMA <strong>will</strong> <strong>be</strong> visiting areas in and around <strong>the</strong> country from<br />
Septem<strong>be</strong>r to Octo<strong>be</strong>r 2009. You can look forward to an<br />
informative and inspiring talk, with expert advice, lucky draw<br />
prizes and <strong>the</strong> chance to interact with your local running heroes.<br />
Guest speakers and fitness experts <strong>will</strong> <strong>be</strong> on hand to answer<br />
your questions. Entrance is free. For more information on a road<br />
show closest to your <strong>home</strong> visit www.comrades.com or contact<br />
<strong>the</strong> CMA on 033 897 8650.<br />
“The 85th running <strong>of</strong> <strong>the</strong> Comrades Marathon is a race that any<br />
respectable marathon runner cannot afford to miss and should<br />
not miss,” says Gary Bosh<strong>of</strong>f, CEO <strong>of</strong> <strong>the</strong> CMA.<br />
JACKIE MEKLER - MULTIPLE COMRADES WINNER<br />
Comrades 2010<br />
Roadshow<br />
hosted by<br />
7 Octo<strong>be</strong>r<br />
Comrades entries are open and for those runners<br />
looking for some early inspiration and exciting tips<br />
on how to make <strong>the</strong> 2010 Comrades memorable,<br />
this event is a must-see. The Comrades roadshow<br />
makes a stop in Johannesburg in Octo<strong>be</strong>r. The<br />
great Willie Mtolo, Comrades gold medalist and<br />
holder <strong>of</strong> several SA titles, as well as Ian Laxton,<br />
broadcasting personality, and Comrades coach,<br />
Lindsey Parry, <strong>will</strong> <strong>be</strong> sharing <strong>the</strong>ir experience and<br />
advice with all runners on <strong>the</strong> road to Comrades<br />
2010. If you still considering running Comrades,<br />
but haven’t yet committed, this is a great evening<br />
to help you make that important decision.<br />
Date: Wednesday – 7 Octo<strong>be</strong>r.<br />
Venue: Jeppe High School for Boys, cnr.<br />
Goodhope and Ro<strong>be</strong>rts Ave,<br />
Kensington.<br />
Time: 7pm<br />
Hosts: Jeppe Athletics Club<br />
Enquiries: Kim Pain – 011 453 0206<br />
Organisers: Comrades Marathon Association.<br />
Entrance is free.<br />
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18<br />
ASK AN EXPERT<br />
OhCramps<br />
Most <strong>of</strong> us know <strong>the</strong> feeling; you are happily running along and <strong>the</strong> next minute you are forced to a<br />
dead stop. The pain in one <strong>of</strong> your muscles is excruciating and when you look down at your legs, you<br />
see a muscle spasm <strong>the</strong> size <strong>of</strong> a golf ball. Does this sound familiar? Want to know why it happens?<br />
How to prevent it? David van Wyk shares his views with us.<br />
Exercise Associated Muscle Cramping (EAMC) is defined<br />
as a painful, spasmodic and involuntary contraction <strong>of</strong> skeletal<br />
muscle that occurs during or immediately after exercise. The most<br />
scientifically based hypo<strong>the</strong>sis for EAMC is <strong>the</strong> ‘muscle fatigue<br />
hypo<strong>the</strong>sis’ <strong>of</strong> Pr<strong>of</strong>essor Martin Schwellnus from <strong>the</strong> Sports<br />
Science Institute <strong>of</strong> South Africa. According to a study <strong>of</strong> over<br />
1 300 marathon runners done by Schwellnus and colleagues<br />
in 1996, certain risk factors for EAMC were identified.<br />
These include:<br />
Old age.<br />
Long history <strong>of</strong> running.<br />
High body mass index.<br />
Short daily stretching time or irregular stretching habits.<br />
A positive family history <strong>of</strong> cramping.<br />
More recently (2008), Schwellnus and his colleagues outlined <strong>the</strong><br />
three most important risk factors for EAMC, namely:<br />
A previous history <strong>of</strong> EAMC.<br />
Exercising at a higher relative intensity or duration, when<br />
compared to normal training.<br />
Participating in sports that take place in hot and humid<br />
conditions.<br />
<strong>This</strong> could explain why not all runners suffer from EAMC<br />
during running. The above factors could lead to premature<br />
muscle fatigue, which again leads to altered neuromuscular<br />
control at <strong>the</strong> spinal level through abnormal reflex activity.<br />
Altered neuromuscular control results in a disruption <strong>of</strong> muscle<br />
coordination and control and <strong>the</strong> involved muscle cramps. It is<br />
also well documented that <strong>the</strong> muscles most prone to cramping<br />
are those that span across two joints, such as <strong>the</strong> quadriceps<br />
(figure 1), hamstrings (figure 2) and calves (figure 3).<br />
1 2 3<br />
There are four o<strong>the</strong>r schools <strong>of</strong> thought for causing EAMC, but<br />
<strong>the</strong>se hypo<strong>the</strong>ses have little scientific support.<br />
1 ELECTROLYTE DEPLETION THEORY<br />
<strong>This</strong> <strong>the</strong>ory suggests that abnormalities in electrolytes such<br />
as sodium chloride, magnesium, calcium, potassium and<br />
phosphate could result in skeletal muscle cramping.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
2 DEHYDRATION THEORY<br />
The earliest studies linking dehydration and cramping were<br />
done on mine workers, cane-cutters and firemen, but no<br />
reliable methods were used to test this <strong>the</strong>ory.<br />
3 METABOLIC ABNORMALITY<br />
THEORY<br />
Various inherited<br />
metabolic<br />
abnormalities are<br />
associated<br />
with skeletal<br />
muscle<br />
cramping<br />
during exercise. These include<br />
abnormalities in carbohydrate and<br />
fat metabolism and acquired medical<br />
diseases such as diarrhoea, dia<strong>be</strong>tes,<br />
thyroid disease and so forth. There is,<br />
however, little support that EAMC is<br />
caused by <strong>the</strong>se abnormalities.<br />
4 ENVIRONMENTAL THEORY<br />
<strong>This</strong> <strong>the</strong>ory is based on <strong>the</strong> term<br />
’heat cramps‘ as stated in one <strong>of</strong><br />
<strong>the</strong> pioneering research<br />
studies on cramps. More<br />
recently, running in hot,<br />
humid environments has<br />
<strong>be</strong>en determined to result<br />
in secondary physiological<br />
changes, which can cause<br />
EAMC, but heat alone is not a<br />
direct cause <strong>of</strong> EAMC.<br />
// The most effective immediate management <strong>of</strong><br />
EAMC is rest and passive stretching for 30 to 60 seconds<br />
or until <strong>the</strong> cramping ceases. //<br />
WHAT CAN YOU DO TO MANAGE AN ACUTE<br />
EPISODE OF EAMC?<br />
EAMC can almost always <strong>be</strong> anticipated if <strong>the</strong> involved muscle<br />
starts to twitch whilst running.<br />
By running a bit slower, <strong>the</strong> cramp can <strong>be</strong> avoided. However,<br />
if cramping does occur without warning, <strong>the</strong> most effective<br />
immediate management <strong>of</strong> EAMC is rest and passive stretching<br />
for 30 to 60 seconds or until <strong>the</strong> cramping ceases. Icing <strong>the</strong> area<br />
for ten minutes may also <strong>be</strong> <strong>be</strong>neficial, but avoid massaging <strong>the</strong><br />
muscle as it <strong>will</strong> <strong>be</strong> too painful.<br />
HOW CAN EAMC BE AVOIDED?<br />
The key to preventing EAMC is to reduce <strong>the</strong> risk <strong>of</strong> premature<br />
muscle fatigue. A few rules for this have <strong>be</strong>en laid out <strong>be</strong>low.<br />
Don’t over train and don’t participate in high intensity and/or<br />
long duration exercises if you are not used to <strong>the</strong>m.<br />
Make sure you are well conditioned <strong>be</strong>fore taking on<br />
strenuous races.<br />
Limit participating in hot and humid conditions.<br />
Make sure your nutrition is adequate (carbohydrate,<br />
electrolytes and fluid) to prevent premature muscle fatigue<br />
during exercise.<br />
If you are prone to recurrent EAMC, run at a lower intensity<br />
for a shorter duration and seek medical advice.<br />
Mineral and electrolyte supplements such as calcium,<br />
magnesium, potassium and phosphates <strong>will</strong> only <strong>be</strong> <strong>of</strong> value if<br />
you have a deficiency.<br />
Flexibility training <strong>of</strong> <strong>the</strong> most likely muscles to cramp, such as<br />
<strong>the</strong> hamstrings, quads and calves, is also very important. Stretch<br />
at least twice a day; hold a passive stretch for 30 seconds and<br />
repeat three times.<br />
DAVID VAN WYK<br />
Modern Athlete Expert<br />
qualifications:<br />
BPhyst (UP), MPhil (Sports<br />
Physio<strong>the</strong>rapy) (UCT)<br />
Sources: Clinics in Sport Medicine<br />
Images: Frank H Netter, Exercise Pro V4
TOWEL HAMSTRING STRETCH<br />
Lie on your back holding a towel looped<br />
under your foot with your knee straight,<br />
as shown.<br />
Gently pull your leg up.<br />
Repeat with o<strong>the</strong>r leg.<br />
Special instructions:<br />
Maintain a straight knee. Perform one set <strong>of</strong> three repetitions,<br />
twice a day. Hold this stretch for 30 seconds.<br />
Exercise programme for flexibility<br />
training to avoid muscle cramping<br />
RUNNER STRETCH<br />
Stand facing a wall, hands on wall.<br />
Step forward with <strong>the</strong> foot <strong>of</strong> <strong>the</strong> uninvolved<br />
leg, leaning your hips toward <strong>the</strong> wall.<br />
Keep your rear leg straight with your heel<br />
on floor.<br />
Special instructions:<br />
Perform one set <strong>of</strong> three repetitions, twice a day.<br />
Hold this stretch for 30 seconds.<br />
SOLEUS STRETCH<br />
Stand with your left leg in front <strong>of</strong> your<br />
right leg.<br />
Face <strong>the</strong> wall with your hands on <strong>the</strong> wall<br />
for support.<br />
Slowly <strong>be</strong>nd your knees, keeping heels on<br />
floor, as shown, until you feel a stretch.<br />
Repeat with right leg in front.<br />
Special instructions:<br />
Perform one set <strong>of</strong> three repetitions,<br />
twice a day.<br />
Hold this stretch for 30 seconds.<br />
STANDING qUAD STRETCH<br />
DD-1829_DSM - PeptoPro - Modern Athlete (Half Page) - CON.indd 1 2009/09/01 01:24:59 PM<br />
19<br />
Stand on your uninvolved leg, using a table<br />
or a chair for balance.<br />
Bend <strong>the</strong> knee <strong>of</strong> your involved leg.<br />
Grasp your foot with your hand and gently<br />
pull up towards buttocks.<br />
Hold and repeat.<br />
Special instructions:<br />
Keep thigh straight in line with body, do not<br />
<strong>be</strong>nd at hip.<br />
Perform one set <strong>of</strong> three repetitions, twice a day.<br />
Hold this stretch for 30 seconds.
20<br />
FEATURE<br />
YOU ARE WHAT YOU EAT<br />
The first thing that catches your eye when you walk into <strong>the</strong><br />
pretty kitchen <strong>of</strong> a house in Germiston on <strong>the</strong> East Rand,<br />
is <strong>the</strong> luscious green wheatgrass in trays on <strong>the</strong> counter.<br />
Very close to those lie more trays, showcasing sprouts bursting<br />
with goodness. You immediately feel guilty about <strong>the</strong> scone<br />
you had for breakfast. And when you open one <strong>of</strong> <strong>the</strong> kitchen<br />
cupboards, you find rows and rows <strong>of</strong> imported and local<br />
vitamins, minerals and o<strong>the</strong>r supplements. With an experienced<br />
hand, Trevor cuts <strong>the</strong> wheatgrass, pops it into <strong>the</strong> blender<br />
and within minutes he whips up a wheatgrass shot, which is<br />
equivalent to about 1kg <strong>of</strong> fresh garden vegetables in nutritional<br />
value, something he has twice a day. While many <strong>of</strong> us wake up<br />
to toast and c<strong>of</strong>fee or good old fashioned cereal, Trevor grinds a<br />
mixture <strong>of</strong> seeds into a powder which he has with water.<br />
He washes it down with a teaspoon <strong>of</strong> Apple Cider Vinegar,<br />
which is known to alkalize <strong>the</strong> body. And that is breakfast done<br />
for Trevor Toerien.<br />
“I <strong>will</strong> eat anything as long as it is nutritious. I don’t care what it<br />
tastes like. Wheatgrass is an acquired taste. It does taste a bit like<br />
cut grass, but I enjoy it. If I know something is good for me, I <strong>will</strong><br />
have it,” says Trevor, who has just won <strong>the</strong> gruelling 52km Rhodes<br />
Ultra Marathon in a time <strong>of</strong> 4:30:50. Trevor’s winning margin <strong>of</strong><br />
20:26 was <strong>the</strong> fourth biggest in <strong>the</strong> 21 year history <strong>of</strong> <strong>the</strong> race.<br />
He also finished fifth overall (and first Veteran) in <strong>the</strong> recent<br />
Donkey’s Pass 24km Mountain Challenge just outside Newcastle.<br />
And to top it all <strong>of</strong>f, he blitzed to second place in <strong>the</strong> Veteran’s<br />
Category <strong>of</strong> <strong>the</strong> Central Gauteng Athletics Cross Country<br />
Championships held in August in an un<strong>of</strong>ficial time <strong>of</strong> 26:31.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
HEALTH<br />
The Trevor Toerien Way<br />
Most sportspeople are <strong>will</strong>ing to try anything <strong>new</strong>, <strong>be</strong> it different training sessions, learning how to meditate or starting a whole <strong>new</strong> eating<br />
programme as long as <strong>the</strong>y improve and achieve <strong>the</strong> results <strong>the</strong>y crave. Trevor Toerien, a runner from Boksburg, has done exactly that.<br />
Through revolutionising his diet, Trevor <strong>be</strong>lieves he has transformed his sporting career, and achieved running times he would never have done<br />
o<strong>the</strong>rwise. An added bonus: his arthritis has since disappeared. Modern Athlete chatted to Trevor on his conscious health choices in order to<br />
live a longer, healthier life and run stronger.<br />
For this 43-year-old runner, living and eating healthily has<br />
<strong>be</strong>come a way <strong>of</strong> life. “Initially, my friends thought I was<br />
obsessive, but once <strong>the</strong>y got to know what I eat and why, <strong>the</strong>y<br />
realised <strong>the</strong>re is nothing weird about it.” Amongst his friends<br />
and fellow Boksburg runners, Trevor has <strong>be</strong>come known for his<br />
somewhat different way <strong>of</strong> doing things, such as <strong>the</strong> time earlier<br />
this year when he took 18 bags to a Comrades training camp.<br />
He made sure he had everything from <strong>the</strong> wheatgrass to a<br />
blender to an ozone <strong>the</strong>rapy machine. He uses this machine from<br />
time to time as he feels it improves circulation, relaxes blood<br />
vessels and helps to release more oxygen at tissue level. He also<br />
packed two kettle<strong>be</strong>lls, a functional movement training tool,<br />
weighing 24kg each. “I must admit, it takes me very long to<br />
pack. My wife had to transport my bags with a bakkie to <strong>the</strong> bus<br />
we were travelling in. My club mates know me by now.<br />
They just laugh and say if I can run a 6:20 Comrades, <strong>the</strong>y don’t<br />
// Amongst his friends and fellow Boksburg runners,<br />
Trevor has <strong>be</strong>come known for his somewhat different<br />
way <strong>of</strong> doing things. //<br />
care how many bags I take with. Trevor has conquered nine<br />
Comrades Marathons and ran a personal <strong>be</strong>st <strong>of</strong> 6:20:34 this<br />
year, earning him his fifth silver medal.<br />
A CHANGE OF LIFE<br />
Trevor has suffered from arthritis since <strong>the</strong> age <strong>of</strong> eight. His<br />
aunt died from health complications as a result <strong>of</strong> arthritis and<br />
as a teenager Trevor realised that if he wasn’t careful, <strong>the</strong> same<br />
could happen to him. At <strong>the</strong> age <strong>of</strong> 21, he <strong>be</strong>came a vegetarian.<br />
“It helped me to manage <strong>the</strong> pain a bit, but it didn’t take <strong>the</strong><br />
arthritis away.” Trevor started running for Germiston Callies<br />
Harriers when he was 31 and within a year, he signed up for his<br />
first Comrades (2000). He finished in a time <strong>of</strong> 9:19. “I thought<br />
I was only going to do one. But <strong>the</strong>n everyone said you have to<br />
do one up and one down run. And once that happens you just<br />
want to do more.” And that’s exactly what he did. He trained<br />
hard and longed for a silver medal in his third Comrades in 2002.<br />
“Unfortunately, I was overconfident and I went out <strong>the</strong>re just<br />
expecting it to happen. I did not respect <strong>the</strong> race. I landed up<br />
running 8:03. I was so disappointed. Something like that really<br />
brings you back to earth and gets you <strong>of</strong>f your high horse.<br />
It made me respect Comrades, but I was so bitterly disappointed<br />
that I took a year <strong>of</strong>f running. I did not do anything and thought<br />
I would never run again.” A year later, while watching <strong>the</strong><br />
Comrades on TV, things changed and <strong>the</strong> running bug bit again.<br />
“While watching, I realised I should <strong>be</strong> running <strong>the</strong>re. I got<br />
inspired again and slowly started training.” Trevor claimed his<br />
silver medal <strong>the</strong> next year (2004) finishing in 7:25. In 2005,<br />
he missed a second silver, finishing in 7:33. That was when he<br />
started suspecting something was missing in ei<strong>the</strong>r his training or<br />
diet. “I thought, why am I struggling so much with my running?<br />
I realised my training was spot on and I started looking at my<br />
diet.” After doing a lot <strong>of</strong> research on health matters and soya<br />
products specifically, he decided to revert back to eating meat<br />
as a lot <strong>of</strong> soya products are genetically modified. He gradually<br />
<strong>be</strong>came increasingly interested in all aspects <strong>of</strong> health and started<br />
importing a range <strong>of</strong> colloidal minerals from <strong>the</strong> USA.<br />
“These minerals contain<br />
everything your body needs<br />
and <strong>be</strong>cause <strong>the</strong>y are in a<br />
liquid form, <strong>the</strong>y get absor<strong>be</strong>d<br />
into your bloodstream quickly.<br />
I <strong>be</strong>lieve it has helped me a<br />
lot in terms <strong>of</strong> energy and<br />
endurance.”<br />
Trevor started growing his own<br />
wheatgrass and sprouts in his<br />
kitchen as well as vegetables in<br />
his garden. He finds wheatgrass<br />
especially <strong>be</strong>neficial as it is<br />
known for its alkalizing qualities.<br />
It also contains a great deal <strong>of</strong>
enzymes that serve as antioxidants. For lunch, Trevor digs into<br />
a bowl <strong>of</strong> sprouts and salad. Dinner time, it’s more sprouts with<br />
ei<strong>the</strong>r grilled fish or chicken. He also eats a South American grain<br />
called quinoa, which is tasty and high in protein. He doesn’t eat<br />
any potatoes, bread or rice. “Some people walk into my kitchen<br />
and comment that it looks like a farm, but I <strong>be</strong>lieve living this<br />
way basically guarantees you a disease-free life. I know for sure<br />
it has helped my running tremendously. I don’t think I am a<br />
talented runner. I think my improved ability has a lot to do with<br />
my changed diet.” In a restaurant, he usually orders grilled fish.<br />
“I don’t like any sauces on my food. Just give me <strong>the</strong> food <strong>the</strong><br />
way it was supposed to <strong>be</strong>, with no additives,” says Trevor.<br />
LIVING LIFE<br />
Yes, he has a life and he does have junk food once in a while!<br />
“After <strong>the</strong> Donkey’s Pass race, we had dinner with friends and<br />
I had two glasses <strong>of</strong> red wine and game. I enjoyed it, but while<br />
driving back <strong>the</strong> next day, I could already feel <strong>the</strong> effect it had on<br />
my body. At <strong>home</strong>, I went on a bit <strong>of</strong> a detox and I was fine.”<br />
For Trevor, eating healthily has <strong>be</strong>come a lifestyle which he has<br />
adapted to and enjoys, especially <strong>the</strong> <strong>be</strong>nefits he reaps from it.<br />
For <strong>the</strong> last couple <strong>of</strong> years, he has not suffered from <strong>the</strong> pain<br />
that goes with arthritis. “Of course I get sick, but to me it is not<br />
necessarily a bad thing. It’s your body’s way <strong>of</strong> getting rid <strong>of</strong><br />
toxins. I just try and dose myself with natural supplements. I have<br />
not <strong>be</strong>en to a doctor in thirty years or taken any medication.<br />
I don’t want to give away my powers to doctors. I respect <strong>the</strong>m<br />
and <strong>the</strong>y serve a valuable purpose, but I feel I can heal my body<br />
<strong>be</strong>tter <strong>the</strong> way I know how. I do visit a <strong>home</strong>opath from time to<br />
time. You can take control <strong>of</strong> your own health; it’s just a matter<br />
<strong>of</strong> <strong>be</strong>lieving it.”<br />
Trevor’s wife, Gaynor, and two sons, Evan (13) and Jody (8),<br />
don’t eat <strong>the</strong> same meals as him. They do have some sprouts<br />
and salads, but Gaynor prepares a different meal for her and <strong>the</strong><br />
boys. “I’m very fortunate that my wife helps me to prepare my<br />
food. I have my family’s support and without my wife helping me<br />
it would <strong>be</strong> very difficult to stick to my eating plan. I give my boys<br />
some supplements, but it’s up to <strong>the</strong>m to change <strong>the</strong>ir eating<br />
habits if <strong>the</strong>y want to. Change must come from <strong>the</strong>m and <strong>the</strong>y<br />
should not <strong>be</strong> forced into it,” says Trevor.<br />
TRAINING AND RACES<br />
Trevor mixes up his training with speed work, hills, cross country<br />
runs and long distance. In <strong>the</strong> months building up to Comrades,<br />
he runs about 12km some mornings. These runs include two<br />
so-called ‘hot spots’, where he runs flat out for 1km and <strong>the</strong>n<br />
eases <strong>of</strong>f. Track training on Tuesdays consists <strong>of</strong> about ten 400m<br />
sessions and once a week he does a time trial. Thursdays are<br />
reserved for long hilly runs followed by a long club run or race on<br />
<strong>the</strong> weekends. “I do anything <strong>be</strong>tween 100km and 120km<br />
a week, but in peak training weeks just <strong>be</strong>fore Comrades,<br />
I run over 200km a week. I usually join my club on a Comrades<br />
training camp where we train on <strong>the</strong> Comrades route. Then<br />
I run 40km a day for four days. I love it. It is so inspiring and a<br />
great confidence booster.” Trevor includes strength training in<br />
his exercise regime and trains mornings and nights with two<br />
kettle<strong>be</strong>lls, which he feels have streng<strong>the</strong>ned his legs, upper body<br />
and core area.<br />
He finds <strong>the</strong> Two Oceans Ultra Marathon to <strong>be</strong> a tough race as it<br />
usually forms part <strong>of</strong> his build up to Comrades and he is not very<br />
fit at that time. He remem<strong>be</strong>rs one particular Two Oceans where<br />
// Some people walk into my kitchen and comment<br />
that it looks like a farm, but I <strong>be</strong>lieve living this way<br />
basically guarantees you a disease-free life. //<br />
he sat at <strong>the</strong> side <strong>of</strong> <strong>the</strong> road<br />
feeling as if he was going to die.<br />
“I didn’t train well that year and<br />
thought I could run on memory.<br />
I didn’t bail, which was good. I did<br />
bail once in my life and that was at<br />
<strong>the</strong> RAC Tough One.” Trevor ran this<br />
Randburg race shortly after his one<br />
year lay <strong>of</strong>f from running. “I wasn’t<br />
used to <strong>the</strong> distance and gave up at<br />
about 28km. I got into a car and<br />
was later devastated that I bailed.” His favourite race is <strong>the</strong><br />
Rhodes Ultra Marathon, which he has run four times and won<br />
twice. “It is a <strong>be</strong>autiful race. I’m not <strong>the</strong> sort <strong>of</strong> guy who <strong>will</strong> win<br />
any road races, but to win a trail run like that was special.”<br />
FAST FACTS<br />
21<br />
He has a competitive spirit and loves to give his all. “I always<br />
measure myself and say, ‘Well, if you did that, what else could<br />
you do?’ In every race and training session I like to run on <strong>the</strong><br />
edge and push myself.”<br />
GOALS AND DREAMS<br />
Trevor would love to run<br />
even faster, but for that<br />
to happen, he feels he<br />
<strong>will</strong> have to follow an<br />
even stricter diet and<br />
train harder. “My<br />
dream is to run a sub<br />
six hour Comrades,<br />
but I’m not getting<br />
any younger.<br />
It gets harder <strong>the</strong><br />
older you get.<br />
I’m going to<br />
run one more<br />
Comrades next<br />
year. Then I<br />
<strong>will</strong> have done<br />
ten. After that I would like to<br />
concentrate on Two Oceans.” He <strong>be</strong>lieves<br />
wholeheartedly in his healthy way <strong>of</strong> living, but is very<br />
cautious <strong>of</strong> telling o<strong>the</strong>r runners what to do. “I would ra<strong>the</strong>r<br />
live by example and if o<strong>the</strong>rs see it works for me and <strong>the</strong>y want<br />
advice, I am <strong>will</strong>ing to share my story.”<br />
Trevor has one ultimate dream, “To run Comrades at <strong>the</strong> age<br />
<strong>of</strong> 100. I want to <strong>be</strong> <strong>the</strong> oldest finisher <strong>of</strong> Comrades.”<br />
MICHELLE PIETERS<br />
Not <strong>be</strong>ing able to run makes me feel… As if something is missing. It’s almost like a drug.<br />
I run <strong>be</strong>cause… It helps me in everyday life and in my business. It’s like a form <strong>of</strong> meditation. While you run you can<br />
think about things and let go <strong>of</strong> a lot <strong>of</strong> o<strong>the</strong>r things.<br />
I like long distance running <strong>be</strong>cause… It builds character.<br />
Hardest run ever: Cross country Championships - Witbank<br />
Words to live by: Never give up.<br />
Words <strong>of</strong> advice: If you work hard, you <strong>will</strong> achieve. It’s not about wishing for it, it’s about going after it.<br />
Running mentor: Frank Da Ascencao.
22<br />
2<br />
...<br />
BALANCING ACT<br />
TALK ME<br />
Not having enough time is a symptom <strong>of</strong> modern living. Between stressful jobs and trying to spend quality time with<br />
<strong>the</strong> family, exercise is <strong>of</strong>ten <strong>the</strong> first thing that falls to <strong>the</strong> bottom <strong>of</strong> our list. In a series <strong>of</strong> features on how to balance<br />
a busy career with running, Modern Athlete speaks to various high powered pr<strong>of</strong>essionals to find out how <strong>the</strong>se<br />
great leaders manage to fit sport into <strong>the</strong>ir hectic daily lives. In this issue, we chat to Redi Direko, presenter <strong>of</strong> <strong>the</strong><br />
Redi Direko show on Talk Radio 702 and 567 Cape Talk.<br />
What is your background and how did you get<br />
involved in radio?<br />
I studied journalism and communications at RAU (now <strong>the</strong><br />
University <strong>of</strong> Johannesburg). I also have an honours degree in<br />
English Literature and have <strong>be</strong>en a broadcast journalist for nine<br />
years. I worked as a reporter for a num<strong>be</strong>r <strong>of</strong> years and joined<br />
<strong>the</strong> Gauteng radio station, Kaya fm, where I produced and<br />
co-presented <strong>the</strong> afternoon drive show. That was followed by<br />
five years at <strong>the</strong> SABC as a current affairs anchor and producer.<br />
Who are <strong>the</strong> most interesting people you have<br />
interviewed over <strong>the</strong> years?<br />
Thabo M<strong>be</strong>ki, Tony Blair, Colin Powell, Archbishop Desmond Tutu<br />
and Nelson Mandela.<br />
How long have you <strong>be</strong>en running?<br />
Five years.<br />
What motivated you to start running?<br />
I lived in Cape Town and did not know anyone in <strong>the</strong> city.<br />
It was a <strong>be</strong>autiful part <strong>of</strong> town and I had no social life. One<br />
spring afternoon, I longed just to <strong>be</strong> outside. I went out for a<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
walk and after about two minutes, I found it so boring that I<br />
started to jog slowly. I haven’t stopped since. When I moved to<br />
Johannesburg, I joined <strong>the</strong> Rand Athletics Club.<br />
How many Comrades have you done?<br />
Two; last year was my first Comrades.<br />
How do you fit running into your busy life?<br />
I do it first thing in <strong>the</strong> morning at 5:30. I can’t imagine starting<br />
my day any o<strong>the</strong>r way. If I put it <strong>of</strong>f till later in <strong>the</strong> day, I get so<br />
busy and hectic that it’s a battle to hit <strong>the</strong> tarmac.<br />
How many hours a week do you spend on<br />
<strong>the</strong> road?<br />
It depends on what I am working towards and on <strong>the</strong> race<br />
calendar in my area. On average, I run <strong>be</strong>tween 50km and 60km<br />
a week; made up <strong>of</strong> a long run on a Sunday and <strong>the</strong> rest <strong>of</strong> <strong>the</strong><br />
distance is covered <strong>be</strong>tween Tuesday and Friday, with a rest day<br />
on a Thursday. When I am training for Comrades and<br />
Two Oceans, I run six times a week and increase <strong>the</strong> distance to<br />
<strong>be</strong>tween 60km and 90km a week; not every week though!<br />
Who do you train with?<br />
I meet a group <strong>of</strong> runners at <strong>the</strong> Virgin Active at Old Eds in<br />
Houghton, but some days I run with <strong>the</strong> man in my life, Brian.<br />
What is your favourite road race?<br />
I do 90% <strong>of</strong> <strong>the</strong> races in Gauteng, but my favourite race is <strong>the</strong><br />
Deloitte Pretoria Marathon. It is scenic, but tough, tough, tough…<br />
What do you see as <strong>the</strong> biggest obstacle to<br />
your running?<br />
I haven’t identified any obstacles. I love running and I am too<br />
committed to it to see any obstacles.<br />
Has running influenced your career and<br />
work ethic?<br />
Not quite; more than anything I have always <strong>be</strong>en driven and<br />
focused in my work. But, I have more energy now that I have<br />
something else that I am passionate about, <strong>be</strong>sides my career.<br />
As a life lesson, I use <strong>the</strong> metaphor <strong>of</strong> running; in <strong>the</strong> same way<br />
that I need to pace myself when I run, I pace myself in o<strong>the</strong>r<br />
areas <strong>of</strong> my life.<br />
// So many runners are experts on how one should<br />
run. The funny thing is some runners don’t even know<br />
you or how you have trained. Come race day, <strong>the</strong>y want<br />
to <strong>of</strong>fer some advice. I ignore it. //<br />
What is <strong>the</strong> <strong>be</strong>st and worst advice you have <strong>be</strong>en<br />
given with regards to running?<br />
So many runners are experts on how one should run. The funny<br />
thing is some runners don’t even know you or how you have<br />
trained. Come race day, <strong>the</strong>y want to <strong>of</strong>fer some advice. I ignore<br />
it. The <strong>be</strong>st advice has come from Brian, who is also a runner.<br />
When I went out for my first road race he said, “Run your own<br />
race.” It has worked for me. I have also learnt that sometimes<br />
resting is <strong>the</strong> <strong>be</strong>st thing I can do for myself.<br />
Proudest moment in running?<br />
Completing my first Comrades in 2008. I had no intention <strong>of</strong><br />
running this ultimate human race until a month <strong>be</strong>fore <strong>the</strong> race.<br />
I was experimenting and wanted to test how far my body could<br />
go. I just wanted to see if I had what it takes to finish 89km.<br />
Clearly I did. I finished very strongly and felt relaxed. Although<br />
<strong>the</strong> race was hard, I was not falling apart at <strong>the</strong> end; I was strong<br />
and on my feet. I finished in 11:38 and this year, I took an hour<br />
<strong>of</strong>f my time and finished in 10:39.<br />
And in radio?<br />
There have <strong>be</strong>en so many. I have <strong>be</strong>en at this for so long that it<br />
is hard to single out one moment. Every day I get to occupy and<br />
participate in a wonderful platform where we take our gloves <strong>of</strong>f<br />
and talk. It’s really a lesson and an eye opening experience.<br />
Most embarrassing or worst moment in running?<br />
I fell once while jogging; it was during peak hour traffic and<br />
people were up and about. Nobody came to help. Instead, when<br />
one falls, those looking on seem to feel more embarrassed than<br />
<strong>the</strong> person who has fallen. It’s crazy.<br />
And in radio?<br />
I don’t really get<br />
embarrassed easily.<br />
Sometimes I give<br />
out incorrect<br />
information or make<br />
an error <strong>of</strong> judgement;<br />
it’s not a big deal. When<br />
someone points it out<br />
to me,<br />
I simply<br />
correct it,<br />
laugh at<br />
myself and<br />
move on.
The thing I love most about running is…<br />
It calms my spirit.<br />
After a run <strong>the</strong> first thing I like to do is…<br />
Stretch!<br />
My greatest ambition is to complete…<br />
As many Comrades as I possibly can.<br />
Do you regret anything?<br />
Absolutely not! Life has <strong>be</strong>en a fulfilling journey.<br />
I don’t enjoy <strong>be</strong>ing <strong>be</strong>aten by…<br />
I compete against myself so I am not concerned with how o<strong>the</strong>r runners are doing.<br />
I enjoy training most with…<br />
My <strong>be</strong>st friend and partner, Brian.<br />
Who are your running role models?<br />
My friend, Sue Harrisburg. She has just turned 50. She looks amazing and is such a<br />
committed runner.<br />
What is your favourite meal after a big race?<br />
After Comrades, I can’t swallow anything but dry brown bread, but after marathons and ultras,<br />
jungle oats or eggs <strong>will</strong> do.<br />
I could not go running without my…<br />
Lip gloss. Seriously! I put it on a kilometre <strong>be</strong>fore I reach <strong>the</strong> finish line.<br />
What would you say to someone who says that <strong>the</strong>y don’t have <strong>the</strong> time to<br />
start running?<br />
If anything is important to you, you <strong>will</strong> make time for it. We all have 24 hours a day available to<br />
us and we choose how we utilise this precious resource called time. I am a very busy person and<br />
throughout my career I have juggled different jobs and projects at <strong>the</strong> same time. I make <strong>the</strong> time<br />
for exercise.<br />
My favourite race is…<br />
Yet to come! I am running <strong>the</strong> New York Marathon in Novem<strong>be</strong>r.<br />
Ask me about my favourite race when I return.<br />
Best time…<br />
10:39:19. I took a whole hour <strong>of</strong>f my previous Comrades time.<br />
Life motto…<br />
It’s never too late to <strong>be</strong>come what you might have <strong>be</strong>en.<br />
Comrades times<br />
Year Age Time Medal Overall position<br />
2008 30 11:38:00 Vic Clapham 7 244<br />
2009 31 10:39:19 Bronze 5 857<br />
Two Oceans times<br />
Year Age Time Medal Overall position<br />
2006 (21km) 28 2:34:02 Bronze 7 222<br />
2008 (56km) 30 6:46:05 Blue 5 283<br />
2009 (56km) 31 6:04:08 Blue 3 601<br />
MICHELLE PIETERS<br />
23
24<br />
RUNNING AND SPORT<br />
Cameron van der Burgh -<br />
Swimming<br />
Running plays a large part in almost every<br />
sport practiced at a competitive level <strong>the</strong>se<br />
days. We explore <strong>the</strong> role running plays in <strong>the</strong><br />
training regime <strong>of</strong> South Africa’s <strong>new</strong> world<br />
champion and record holder in <strong>the</strong><br />
50m breaststroke.<br />
Competitive swimming requires a high level <strong>of</strong> fitness and<br />
cardiovascular ability. When you swim, you get a full body<br />
workout which tones all <strong>of</strong> your muscles and definitely works<br />
your fitness. One thing all swimmers swear by is that one needs<br />
to cross train in order to make additional gains in <strong>the</strong> sport<br />
<strong>of</strong> swimming. And this is where running features. Running is<br />
an excellent cross training option as swimming and running<br />
compliment each o<strong>the</strong>r in so many ways. Running burns calories<br />
fast, improves bone density, builds strength and makes you<br />
fast when you do <strong>the</strong> right track training - all advantages to<br />
swimmers who need to <strong>be</strong> lean and strong with low body fat.<br />
Pretoria-born Cameron van der Burgh recently made South Africa<br />
proud by <strong>be</strong>coming our very own world champion in <strong>the</strong> 50m<br />
breaststroke at <strong>the</strong> FINA swimming World Championships held<br />
in July in Rome. He finished in 26.74 seconds - smashing <strong>the</strong><br />
previous record <strong>of</strong> 26.89 set by Brazil’s Felipe Franca da Silva.<br />
Cameron, <strong>the</strong> youngest South African swimmer to hold a world<br />
record, also won a bronze medal in <strong>the</strong> 100m breaststroke at<br />
<strong>the</strong> same championships. But more amazingly, just 11 days later,<br />
he broke three world records in 24 hours in <strong>the</strong> Telkom National<br />
Short Course Championships in Pietermaritzburg. He took 0.51<br />
seconds <strong>of</strong>f his 50m breaststroke world record, finishing in a<br />
time <strong>of</strong> 25.43. He <strong>the</strong>n stormed ahead and broke his own 100m<br />
breaststroke world record in a time <strong>of</strong> 56.39, only to <strong>be</strong>tter it <strong>the</strong><br />
next day with an impressive 55.99. Not bad for a 21-year-old!<br />
<strong>This</strong> swimming sensation says fast running sprints help him<br />
to perform at his current high level. He trains six days a week,<br />
swimming 11km a day, combining aerobic swimming in <strong>the</strong><br />
morning with lactate and threshold work in <strong>the</strong> evening. Twice<br />
a week, he sweats it out in <strong>the</strong> gym and three times a week he<br />
does gymnastic exercises to help him improve his core strength.<br />
Once a week, on a Saturday, he does sprint running on a track.<br />
Cameron does different sets <strong>of</strong> sprints, alternating <strong>be</strong>tween<br />
50m and 150m sets. When he does 150m sprints, he runs <strong>the</strong><br />
first few a bit more slowly and builds up to his maximum speed.<br />
Alternatively, he does a set <strong>of</strong> 50m sprints at maximum speed<br />
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ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
from <strong>the</strong> word go. He <strong>be</strong>lieves this has helped develop his<br />
fast twitch fibres. “I have found <strong>the</strong>se sprints really helped my<br />
Cameron attributes his success to his self confidence, hard work<br />
and attention to detail. “I <strong>be</strong>lieve in myself and hate to lose. I live<br />
to race. Sport is my life; it’s a reflection <strong>of</strong> what I go through.<br />
I have fun knowing that I am <strong>be</strong>ing true to myself.” His mo<strong>the</strong>r,<br />
Beverley, was <strong>the</strong> first person he called after <strong>be</strong>coming <strong>the</strong> world<br />
champion. “She has always <strong>be</strong>en <strong>the</strong>re for me and is a great<br />
support system to me.”<br />
swimming and have given me <strong>the</strong> <strong>be</strong>st reaction time <strong>of</strong>f<br />
His amazing achievement only sank in <strong>the</strong> morning after <strong>the</strong> race.<br />
<strong>the</strong> blocks.”<br />
“When I woke up and saw my gold medal, I realised it was a<br />
reality. Becoming a world champion was no longer just a dream.”<br />
He does not <strong>be</strong>lieve in doing distance running as short distance And what can we still expect from South Africa’s hunky poster<br />
swimming is an aerobic exercise that requires more speed than boy <strong>of</strong> swimming? “An Olympic Gold in 2012,” says Cameron,<br />
endurance. “My race is over in less than 60 seconds and long who lives by <strong>the</strong>se wise words; “Be yourself; not what you think<br />
distance running won’t help me, but sprint running certainly you should <strong>be</strong>.”<br />
does. I run 100m in 10.8sec<br />
on <strong>the</strong> track. Hey, may<strong>be</strong><br />
I should take up running!”<br />
FAST FACTS<br />
MICHELLE PIETERS<br />
says Cameron.<br />
Favourite food: Paninis.<br />
He trains hard every day<br />
<strong>be</strong>cause a swimmer can lose<br />
fitness very quickly. Cameron<br />
explains <strong>the</strong> same muscles<br />
used in running are used when<br />
walking around every day. The<br />
same cannot <strong>be</strong> said about<br />
GARRIC VOSLOO<br />
PHYSIOTHERAPY<br />
082 969 7730<br />
Edenvale & Kyalami<br />
swimming. “Swimming is so different; <strong>the</strong>re is no movement on<br />
land that can compare to it. You can start losing fitness within<br />
three days <strong>of</strong> <strong>be</strong>ing out <strong>of</strong> <strong>the</strong> water; it’s like lying in <strong>be</strong>d for<br />
three days and <strong>the</strong>n trying to walk fast,” says Cameron.<br />
He has never <strong>be</strong>en very unfit. “I feel <strong>be</strong>tter as a person when<br />
I am in shape and <strong>the</strong>refore I never let myself go. Being healthy<br />
and living a good life is what I strive for.” Apart from swimming,<br />
he enjoys watching athletics on television and from time to<br />
time he enjoys jogging, mostly for fun and always with a friend.<br />
“I enjoy <strong>the</strong> chatter amongst friends while running. It puts me at<br />
ease and it is a time where I can really speak my mind. Running<br />
makes me feel healthy. It clears <strong>the</strong> mind and lets you think about<br />
what’s going on in your hectic life,” says Cameron, who has<br />
<strong>be</strong>en active all his life. As a child, he was hyperactive and was on<br />
medication to control it. He eventually took up sport as a way to<br />
channel his excess energy.<br />
He has never done any running races but would consider<br />
doing <strong>the</strong> Two Oceans Half Marathon after his retirement from<br />
swimming. “I won’t <strong>be</strong> doing Comrades though. Comrades is<br />
crazy to me, but when I watch <strong>the</strong> race on television, I think <strong>of</strong><br />
how brave those runners are. I am amazed that people can finish<br />
such a gruelling race.”<br />
Favourite book: Never Eat Alone by Keith Ferrazzi.<br />
First poster ever on your wall: Coldplay.<br />
Role model: Richard Branson.<br />
What does no one know about you? I read Vanity Fair.<br />
Dream car: Audi S5.<br />
Favourite holiday destination: Cape Town.<br />
Most romantic moment ever: Being woken up with breakfast in <strong>be</strong>d.<br />
Toni Hesp<br />
& AssociATes<br />
Registered<br />
physio<strong>the</strong>rapists<br />
specializing<br />
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injuries.<br />
011 454 2161<br />
48 Dunvegan Avenue, Edenvale
What is <strong>the</strong> potential effect <strong>of</strong> a<br />
protein supplement on improving<br />
exercise performance, increasing<br />
muscle glycogen levels and enhancing<br />
post-exercise muscle recovery?<br />
Protein has <strong>be</strong>en shown to have<br />
potentially important effects<br />
relating to exercise performance.<br />
Recent studies have investigated whe<strong>the</strong>r <strong>the</strong> ingestion <strong>of</strong> a<br />
particular form <strong>of</strong> protein called a protein hydrolysate<br />
(aka protein peptide) during exercise results in improved<br />
endurance exercise time to exhaustion or time trial performance,<br />
or improved recovery if ingested after exercise.<br />
MUSClE GlyCOGEN STORES<br />
One <strong>of</strong> <strong>the</strong> goals in sports nutrition is to achieve a rapid repletion<br />
<strong>of</strong> muscle glycogen stores after prolonged training. It is well<br />
established that when <strong>the</strong> muscle glycogen stores <strong>be</strong>come low,<br />
training <strong>be</strong>comes difficult and performance in races is suboptimal.<br />
Thus a high carbohydrate diet has <strong>be</strong>en recommended.<br />
Initially, findings suggested that <strong>the</strong> addition <strong>of</strong> protein, and<br />
especially protein hydrolysate, may increase <strong>the</strong> rate <strong>of</strong> muscle<br />
glycogen formation. <strong>This</strong> was attributed to <strong>the</strong> rapid absorption<br />
<strong>of</strong> <strong>the</strong> protein hydrolysate resulting in high insulin concentrations<br />
in <strong>the</strong> blood, which in turn causes an increased rate <strong>of</strong> glucose<br />
uptake into <strong>the</strong> muscle and subsequent more rapid formation<br />
<strong>of</strong> muscle glycogen. However, subsequent studies have shown<br />
that ingesting <strong>the</strong> same energy content in <strong>the</strong> form <strong>of</strong> additional<br />
carbohydrate, has <strong>the</strong> same effect.<br />
MUSClE GROWTH AND REPAIR<br />
A num<strong>be</strong>r <strong>of</strong> studies have shown that one <strong>of</strong> <strong>the</strong> amino acids,<br />
leucine, is effective at stimulating <strong>new</strong> protein formation i.e.<br />
muscle growth and repair. In addition, leucine has also <strong>be</strong>en<br />
shown to inhibit protein breakdown. Thus, not only is leucine<br />
important in switching on <strong>the</strong> pathway leading to formation <strong>of</strong><br />
<strong>new</strong> protein, but it also slows breakdown <strong>of</strong> existing protein.<br />
However, <strong>the</strong> proteins making up muscle, like o<strong>the</strong>r proteins,<br />
consist <strong>of</strong> a vast num<strong>be</strong>r <strong>of</strong> amino acids all linked toge<strong>the</strong>r in a<br />
specific way to form ‘muscle’. Thus, while leucine may switch<br />
on <strong>the</strong> muscle protein manufacturing process in <strong>the</strong> body, to<br />
<strong>be</strong> effective at repairing existing muscle protein or syn<strong>the</strong>sizing<br />
<strong>new</strong> protein, <strong>the</strong> o<strong>the</strong>r amino acids involved in building or repair<br />
<strong>of</strong> muscle must also <strong>be</strong> present. <strong>This</strong> is where <strong>the</strong> <strong>new</strong> protein,<br />
hydrolysates, <strong>be</strong>come potentially key role players, as <strong>the</strong>y contain<br />
leucine in fairly large quantity, as well as all <strong>the</strong> o<strong>the</strong>r amino<br />
acids which are needed to manufacture <strong>new</strong> protein (muscle).<br />
In our research with protein hydrolysate, we have also seen a<br />
‘switching on’ <strong>of</strong> <strong>the</strong> pathway leading to muscle formation.<br />
We were able to show this with <strong>the</strong> ingestion <strong>of</strong> only 0.2g/kg <strong>of</strong><br />
a protein hydrolysate immediately after exercise (although this<br />
was repeated over a period <strong>of</strong> a num<strong>be</strong>r <strong>of</strong> hours).<br />
REDUCING CORTISOl<br />
Cortisol is a hormone in <strong>the</strong> body which has many important<br />
functions and which increases in concentration during hard<br />
exercise. However, prolonged high concentrations are not<br />
desirable as this may cause a breakdown <strong>of</strong> muscle tissue.<br />
Ingestion <strong>of</strong> carbohydrates during prolonged exercise has <strong>be</strong>en<br />
shown to help reduce <strong>the</strong> increase in cortisol, while ingestion <strong>of</strong><br />
carbohydrate on completion <strong>of</strong> training has <strong>be</strong>en shown to bring<br />
<strong>the</strong> concentration down more quickly than if no carbohydrate<br />
is ingested.<br />
25<br />
Ingestion <strong>of</strong> a protein hydrolysate and carbohydrate during<br />
or immediately after exercise may have a three-fold effect:<br />
enhancing <strong>the</strong> rate <strong>of</strong> muscle glycogen resyn<strong>the</strong>sis, improving<br />
muscle repair (protein syn<strong>the</strong>sis), and reducing cortisol. Although<br />
research evidence to make definitive claims is still lacking, <strong>the</strong><br />
existing research findings are strongly suggestive <strong>of</strong> a <strong>be</strong>neficial<br />
effect from ingestion <strong>of</strong> a protein hydrolysate toge<strong>the</strong>r with<br />
carbohydrate during or immediately after training.<br />
SUMMARy AND RECOMMENDATIONS<br />
As an exercise physiologist, I remain cautious about<br />
over-interpreting <strong>the</strong> research findings, but as a consultant<br />
to athletes I advise that <strong>the</strong>re is sufficient research evidence<br />
to suggest that using a protein hydrolysate/carbohydrate<br />
mixture could improve recovery. In this regard, anecdotal<br />
evidence from athletes has <strong>be</strong>en very positive. For anyone<br />
wishing to try this <strong>the</strong>mselves, <strong>the</strong> mixture I recommend<br />
consists <strong>of</strong> 0.2g/kg body weight <strong>of</strong> protein hydrolysate<br />
and 0.8g/kg <strong>of</strong> carbohydrate, ingested within <strong>the</strong> first<br />
30 minutes after training.<br />
ANDREW N. BOSCH, PhD<br />
Modern Athlete Expert<br />
Associate Pr<strong>of</strong>essor<br />
University <strong>of</strong> Cape Town/ MRC<br />
Research Unit for Exercise Science<br />
and Sports Medicine<br />
Sports Science Institute <strong>of</strong><br />
South Africa
26<br />
IN THE NEWS<br />
Gender Verification In Sport<br />
The subject <strong>of</strong> gender testing in sport is currently a hot topic<br />
and Modern Athlete asked an expert, Sports Physician<br />
Dr Gavin Shang, to give us some insight on <strong>the</strong> topic.<br />
Caster Semenya is South Africa’s <strong>new</strong>est<br />
athletic sensation, having won gold in <strong>the</strong><br />
800m at <strong>the</strong> recent IAAF World Athletic<br />
Championships in Berlin. However, her<br />
remarkable achievements on <strong>the</strong> track<br />
have <strong>be</strong>en overshadowed by questions<br />
surrounding her gender and possible<br />
physiological advantages she may have<br />
over her competitors. Many ‘informed’<br />
politicians have advocated that she is<br />
indeed female and that a simple check<br />
for <strong>the</strong> ‘necessary parts’ would verify such<br />
statements. However, this is not as simple<br />
as it seems.<br />
The questions and speculation from rival athletic bodies and<br />
competitors have only <strong>be</strong>en fuelled by a released report, stating<br />
that her urine testosterone: epi-testosterone level was three times<br />
higher than normal for a female athlete. <strong>This</strong> is only one piece <strong>of</strong><br />
information that may or may not <strong>be</strong> relevant once her entire case<br />
has <strong>be</strong>en reviewed. Levels higher than 4:1 raise suspicion and<br />
fur<strong>the</strong>r testing is <strong>the</strong>n conducted.<br />
The complex and in-depth analysis and evaluation process<br />
<strong>of</strong> gender verification or determination in sport requires a<br />
multidisciplinary approach involving geneticists, internal medicine<br />
specialists, gynaecologists, psychologists and endocrinologists;<br />
and even when a thorough investigation is complete, <strong>the</strong> answer<br />
is sometimes still in doubt.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
<strong>This</strong> is not a <strong>new</strong> issue to <strong>the</strong> sporting community<br />
and has <strong>be</strong>en brought up in <strong>the</strong> past when <strong>the</strong> eligibility <strong>of</strong><br />
an athlete competing in an event, limited to a single gender,<br />
is questioned. <strong>This</strong> is usually only made relevant during elite<br />
international competitions. History shows us a num<strong>be</strong>r <strong>of</strong><br />
occasions where male athletes have competed as females to win,<br />
or where natural inter-sex individuals have competed as females:<br />
German high jumper, Dora Ratjen, placed fourth at <strong>the</strong><br />
1936 Olympics in Berlin and set a world record at <strong>the</strong> 1938<br />
European Championships. She was actually a man, Hermann<br />
Ratjen, who was forced by <strong>the</strong> Nazis to disguise his gender.<br />
Polish 100m sprinter, Stanislawa Walasiewicz, won gold<br />
at <strong>the</strong> 1932 Olympics in Los Angeles, but was runner up at<br />
<strong>the</strong> 1936 Olympics. She accused <strong>the</strong> American winner, Helen<br />
Stephens, <strong>of</strong> <strong>be</strong>ing male. Subsequent autopsies in <strong>the</strong> 1980s<br />
revealed that both athletes had ambiguous genitalia.<br />
Czechoslovakian athlete, Zdenka Koubkova and British<br />
athlete, Mary Edith louise Weston, excelled in various<br />
// She was actually a<br />
man, Hermann Ratjen. //<br />
events in <strong>the</strong> 1930s, but were both suspected <strong>of</strong> <strong>be</strong>ing male,<br />
although this was not proved. Both later had operations to<br />
change <strong>the</strong>ir gender.<br />
USSR athlete sisters, Tamara and Irina Press, won five<br />
Olympic track and field golds and set 26 world records in <strong>the</strong><br />
1960s. However, <strong>the</strong>y never competed again after <strong>the</strong>y failed<br />
to appear for gender testing in 1966.<br />
Polish sprinter, Ewa Klobukowska helped win gold in <strong>the</strong><br />
4x100m relay and won bronze in <strong>the</strong> 100m at <strong>the</strong> 1964<br />
// Both later had<br />
operations to change <strong>the</strong>ir<br />
gender. //<br />
Olympics in Tokyo. In 1967, she <strong>be</strong>came <strong>the</strong> first athlete to fail<br />
a gender test due to a rare XXY chromosomal condition. <strong>This</strong><br />
did not give her any physiological advantage, but she was still<br />
banned from fur<strong>the</strong>r international competition.<br />
Eight athletes initially failed <strong>the</strong> gender verification tests at<br />
<strong>the</strong> 1996 Olympics in Atlanta; seven <strong>of</strong> <strong>the</strong> eight were<br />
attributed to Androgen Insensitivity Syndrome (AIS).<br />
The condition does not make <strong>the</strong> individual sensitive to <strong>the</strong><br />
effects <strong>of</strong> testosterone. They were all subsequently cleared<br />
and reinstated.<br />
Indian 800m silver medalist, Santhi Soundarajan, at <strong>the</strong><br />
2006 Asian Games in Doha, failed a gender verification test<br />
and was stripped <strong>of</strong> her medal.<br />
HISTORy OF GENDER VERIFICATION<br />
Gender verification in sports was requested shortly after <strong>the</strong><br />
1936 Olympics, following performances by some questionable<br />
individuals. However, ‘proper’ tests only <strong>be</strong>gan in 1966 at <strong>the</strong><br />
European Athletic Championships where many Eastern European<br />
and Soviet female athletes were suspected <strong>of</strong> <strong>be</strong>ing male.<br />
The tests were only mandatory for females and involved<br />
improper nude parades for assessment <strong>of</strong> <strong>the</strong>ir external<br />
characteristics. However, many conditions exist that allow for<br />
ambiguous genitalia to <strong>be</strong> present and is thus not <strong>the</strong> easy<br />
answer for determining <strong>the</strong> gender <strong>of</strong> a suspected athlete.<br />
The next logical step would <strong>be</strong> chromosomal testing, which<br />
conventionally reveals an XX female or an XY male. However,<br />
many problems can arise during <strong>the</strong> many stages <strong>of</strong> foetal<br />
development, which can allow for a myriad <strong>of</strong> conditions to<br />
occur due to chromosomal, gonadal or hormonal influences.<br />
These varied intersex conditions present with <strong>the</strong> genetic sex<br />
differing from <strong>the</strong> external appearance <strong>of</strong> <strong>the</strong> individual and with<br />
varying physiological functions. Thus, XX males and XY females<br />
can exist with ambiguous external genitalia, which makes <strong>the</strong>ir<br />
classification as male or female more difficult.<br />
Hormonally, testosterone is 10 to 20 times more abundant<br />
in males than in females; and is naturally produced by both<br />
<strong>the</strong> male testes and <strong>the</strong> female ovaries as well as by <strong>the</strong><br />
adrenal glands.
male, highlighting how simple genetic analysis alone<br />
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<br />
does not suffice.<br />
runner in <strong>the</strong> early 80s (infamously involved in a collision with<br />
Composite<br />
The androgenic<br />
effects account<br />
for <strong>the</strong> primary<br />
and secondary sex<br />
characteristics in<br />
males. In females,<br />
testosterone effects are<br />
subtle and are responsible for<br />
musculo-skeletal development<br />
and libido. It is suggested in <strong>the</strong><br />
literature that testosterone is<br />
important for memory, attention<br />
and spatial ability.<br />
IllEGAl DOPING<br />
Illegal doping continues in sport, and athletes and laboratories<br />
go to exceptional lengths in attempts to conceal such abuse from<br />
regulatory bodies. The anabolic effects account for <strong>the</strong> lower<br />
body fat mass, increased muscle mass and strength and increased<br />
bone density, which allows those athletes to have a physiological<br />
advantage over <strong>the</strong>ir competitors. Excessive prolonged use<br />
can have masculinizing effects <strong>of</strong> facial hair growth, decreased<br />
breast size, menstrual irregularities, male pattern baldness and a<br />
deepened voice. One famous athlete who used testosterone for<br />
doping purposes and developed male characteristics was Heidi<br />
Kriegler, who later <strong>be</strong>came Andreas Kriegler after retirement.<br />
������������<br />
South Africa’s Zola Budd at <strong>the</strong> 1984 Olympics in Los Angeles),<br />
had a urine testosterone:epi-testosterone level that was much<br />
higher than <strong>the</strong> 6:1 ratio allowed by <strong>the</strong> IAAF. She argued that<br />
females in <strong>the</strong>ir 30s and 40s on birth control medication could<br />
have higher than normal levels. The case eventually went to<br />
arbitration and still remains controversial.<br />
Raised levels <strong>of</strong> testosterone can thus <strong>be</strong> due to many sources<br />
both exogenous and endogenous. Levels can vary widely<br />
amongst individuals and a higher than normal level does<br />
not always equate to a failed drug test. <strong>This</strong> makes possible<br />
infractions difficult to detect. If an athlete has raised levels, that<br />
individual is monitored at regular intervals to establish <strong>the</strong>ir<br />
normal levels and <strong>the</strong>se are used as a marker for any future<br />
suspicious elevations.<br />
Raised levels can <strong>be</strong> caused by doping or a num<strong>be</strong>r <strong>of</strong> disorders:<br />
hormonal imbalances;<br />
adrenal gland disorders;<br />
polycystic ovarian syndrome;<br />
testosterone producing neoplasms;<br />
medication;<br />
enzyme deficiency disorders (5-alpha reductase deficiency);<br />
AIS amongst o<strong>the</strong>rs. The IAAF allows athletes with AIS<br />
to participate as females, despite <strong>the</strong>ir <strong>be</strong>ing genetically<br />
C M Y CM MY CY CMY K<br />
27<br />
A SENSITIVE ISSUE<br />
The process <strong>of</strong> gender testing has many variables and<br />
unfortunately in high pr<strong>of</strong>ile cases, is played out in front <strong>of</strong><br />
a world audience. It has <strong>be</strong>en termed socially insensitive,<br />
humiliating and discriminatory towards females and individuals<br />
with disorders <strong>of</strong> sexual development. The far-reaching<br />
psychological consequences and social stigma for those who fail<br />
such tests are o<strong>the</strong>r issues all on <strong>the</strong>ir own. These are not <strong>new</strong><br />
concerns; and much scrutiny and debate led to <strong>the</strong> IAAF ceasing<br />
compulsory gender testing on athletes in 1992, but it retained<br />
<strong>the</strong> option <strong>of</strong> assessing gender should suspicions arise or if<br />
challenged.<br />
In 1996, IOC World Conference <strong>of</strong> Women and Health passed<br />
a resolution to discontinue <strong>the</strong> process <strong>of</strong> gender verification<br />
during <strong>the</strong> Olympics, and <strong>the</strong> IOC <strong>of</strong>ficially ended compulsory<br />
gender testing in 1999.<br />
In <strong>the</strong> end <strong>the</strong>re are no winners in this difficult matter, not<br />
to <strong>the</strong> sport or to <strong>the</strong> competitors and most importantly not<br />
to <strong>the</strong> individual at <strong>the</strong> centre <strong>of</strong> it all. Gender testing has a<br />
place in <strong>the</strong> sporting world to ensure fair competition for <strong>the</strong><br />
athletes, but it should <strong>be</strong> handled more sensitively than it has<br />
<strong>be</strong>en. All we can do is wait for <strong>the</strong> complicated process to <strong>be</strong><br />
completed and for all <strong>the</strong> variables to <strong>be</strong> considered <strong>be</strong>fore<br />
jumping to conclusions.
28<br />
BODy SCIENCE<br />
Balance Biomechanics<br />
The average runner strikes about 600 times per kilometre.<br />
Somebody who weighs about 70kg lands with roughly 120 tons<br />
<strong>of</strong> force per square centimetre per foot strike.<br />
Does this get your attention? Now imagine your foot is not striking correctly; that means your<br />
ankle is not working properly, your knees are under strain and a whole lot <strong>of</strong> muscles are trying to<br />
counteract <strong>the</strong> imbalance. Are you still wondering why you have that niggling injury you just can’t<br />
seem to sort out? May<strong>be</strong> it’s time you start paying attention to your biomechanics.<br />
INJURIES<br />
The foot is a complex<br />
structure made up <strong>of</strong><br />
26 bones, 33 joints,<br />
107 ligaments and<br />
19 muscles and<br />
tendons. With all <strong>the</strong><br />
pressure we put on our feet every day, it’s no wonder that many<br />
runners land up with knee, hip, back and even neck problems<br />
<strong>be</strong>cause <strong>the</strong>ir feet and legs are not aligned correctly. Many<br />
running injuries are caused by over training, lack <strong>of</strong> stretching<br />
and in fact a large percentage <strong>of</strong> all lower limb injuries in sport<br />
are caused by poor biomechanics, say Franklin Dubowitz,<br />
podiatrist from <strong>the</strong> Centre for Sports Medicine and Orthopaedics<br />
in Rosebank, Johannesburg.<br />
Running is a repetitive action and if your biomechanics are not<br />
working properly, it is bound to cause problems. “South African<br />
runners are out <strong>the</strong>re every single weekend, winter and summer,<br />
and many run crazy distances. A lot <strong>of</strong> athletes don’t take care <strong>of</strong><br />
// The foot is a complex<br />
structure made up <strong>of</strong> 26 bones,<br />
33 joints, 107 ligaments and<br />
19 muscles and tendons. //<br />
<strong>the</strong>mselves and ignore pain or slight niggles. Some leave it so late<br />
that <strong>the</strong>y end up with serious injuries,” says Franklin.<br />
Very few people are 100 percent balanced and aligned. Most <strong>of</strong><br />
us supinate (roll outwards) or pronate (roll inwards) to a certain<br />
degree, and it is normal to pronate within certain perimeters,<br />
<strong>the</strong>refore it is not everyone needs intervention. Running shoes<br />
play a role in helping with problems such as excessive supination<br />
and pronation, but in a lot <strong>of</strong> cases, shoes are just not specific<br />
enough. That’s when you should start considering consulting a<br />
podiatrist. “If I measure <strong>the</strong> way you strike with your feet and<br />
one foot has a 15° <strong>of</strong> pronation while <strong>the</strong> o<strong>the</strong>r foot has a 24° <strong>of</strong><br />
pronation, how can you expect one set <strong>of</strong> running shoes to work<br />
for both feet?” says Franklin, who has treated sporting stars such<br />
as Shaun Pollock, Graeme Smith, Sachin Tendulkar and most<br />
o<strong>the</strong>r mem<strong>be</strong>rs <strong>of</strong> <strong>the</strong> Indian cricket team.<br />
HIGH SPEED CAMERAS.<br />
IMAGES OF PRESSURE<br />
UNDER yOUR FEET.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
THE OlD AND THE NEW<br />
Most <strong>of</strong> us know <strong>the</strong> traditional system <strong>of</strong> orthotics, where an<br />
impression <strong>of</strong> <strong>the</strong> foot, called a plaster cast, is taken while <strong>the</strong><br />
patient is sitting in a non-weight <strong>be</strong>aring position. Podiatrists<br />
use this cast, as well as computer technology, to design a device<br />
that balances and corrects problems. <strong>This</strong> process normally takes<br />
anything from a couple <strong>of</strong> days to sometimes a few weeks,<br />
a sometimes frustrating waiting period for someone in a hurry to<br />
sort out <strong>the</strong>ir injuries. New technology now allows for orthotics<br />
to <strong>be</strong> made instantaneously in as little as an hour including<br />
consultation; a first in South Africa, says Franklin.<br />
You can walk out <strong>of</strong> <strong>the</strong> consultation room with your <strong>new</strong> pair <strong>of</strong><br />
orthotics in your shoes and you can <strong>be</strong> sure it’s going to <strong>be</strong> a pair<br />
that is flexible, comfortable, functional and transferable. Franklin<br />
does not work with rigid orthotics. “One has to remove <strong>the</strong><br />
abnormal movement <strong>of</strong> <strong>the</strong> foot but at <strong>the</strong> same time still allow<br />
for <strong>the</strong> normal movement. Your foot has to <strong>be</strong> able to move<br />
and absorb shock and that is <strong>the</strong> reasoning <strong>be</strong>hind more flexible<br />
orthotics,” says Franklin.<br />
In Sachin Tendulkar’s case 11 years ago, rigid orthotics were <strong>the</strong><br />
cause <strong>of</strong> his stress fracture. “He battled to run in <strong>the</strong> hard<br />
orthotics and eventually flew in from India to see me.<br />
We manufactured a special<br />
orthotic and within seven<br />
days he was up and<br />
running. That orthotic is<br />
still known today as <strong>the</strong><br />
Tendulkar orthotic,” says Franklin,<br />
who has <strong>be</strong>en treating runners,<br />
amongst o<strong>the</strong>rs, for 27 years.<br />
THE PROCESS<br />
A patient is assessed by a video<br />
gait analysis system while running or walking on a treadmill.<br />
Four high speed cameras record <strong>the</strong> foot strike from all angles.<br />
<strong>This</strong> information is recorded instantaneously on a computer.<br />
While playing back <strong>the</strong> recording, one can see how <strong>the</strong> patient is<br />
landing and how <strong>the</strong> foot moves through <strong>the</strong> gait. “We can slow<br />
down <strong>the</strong> recording and dissect <strong>the</strong> leg, ankle and foot from each<br />
and every angle and establish whe<strong>the</strong>r <strong>the</strong> patient is supinating<br />
or pronating,” says Franklin. He is strongly against methods <strong>of</strong><br />
assessment where <strong>the</strong> patient runs up and down an alley in order<br />
for a podiatrist to diagnose what <strong>the</strong> problem is with <strong>the</strong> naked<br />
eye. “Your eyes are simply just not quick enough to see exacts,”<br />
says Franklin.<br />
NEW TECHNOlOGy: THE<br />
MACHINE yOU STAND ON<br />
WHIlE yOUR ORTHOTICS<br />
GETS MOUlDED AROUND<br />
yOUR FEET.<br />
FRANK WITH INDIAN CRICKETER<br />
SACHIN TENDUlKAR.<br />
VIDEO GAIT ANAlySIS SySTEM.<br />
The <strong>be</strong>st method <strong>of</strong> assessment is a video gait analysis system,<br />
used by a many podiatrists <strong>the</strong>se days. Usually, an additional<br />
analysis is done where <strong>the</strong> patient walks across a pressure plate.<br />
Information about <strong>the</strong> stride, pressure points (superficial and<br />
deep seated), possible supination or pronation, and a comparison<br />
<strong>be</strong>tween your left and right foot are recorded on ano<strong>the</strong>r<br />
computer, which shows two and three dimensional images <strong>of</strong><br />
pressure under your feet. It also shows <strong>the</strong> exact movement from<br />
heel strike to toe-<strong>of</strong>f. In more traditional methods <strong>of</strong> treatment,<br />
this information helps podiatrists with <strong>the</strong> manufacturing <strong>of</strong><br />
orthotics in a laboratory.<br />
New technology changes all <strong>of</strong> this. In many cases, orthotics<br />
can now <strong>be</strong> manufactured instantaneously in <strong>the</strong> comfort <strong>of</strong><br />
<strong>the</strong> consultation room. You can walk out with <strong>the</strong> orthotics in<br />
your shoes, says Franklin. It works like this: first a ready made<br />
module which fits into your shoe gets chosen for your specific<br />
sport or daily activity. These modules, <strong>of</strong> which some are made <strong>of</strong><br />
carbon fibre, are imported. Previous information ga<strong>the</strong>red from<br />
TECHNICIANS IN FRANKlIN’S lAB: STEPHEN RAMABElE,<br />
VUSI TSHABAlAlA AND ClIFFORD MAHlABA.<br />
DIFFERENT MODUlES PRE<br />
HEATED AND lAMINATED.
You can<br />
walk out <strong>of</strong> <strong>the</strong><br />
consultation room<br />
with your <strong>new</strong> pair<br />
<strong>of</strong> orthotics in your<br />
shoes. //<br />
your stride, pressure points and possible supination<br />
or pronation help Franklin to manually adjust <strong>the</strong><br />
mould around your feet until it feels comfortable<br />
and is customised to your specific problem. The<br />
success <strong>of</strong> <strong>the</strong> system is that your orthotics are made<br />
under weight <strong>be</strong>aring circumstances, which allow<br />
<strong>the</strong>m to feel s<strong>of</strong>t, light and flexible. All adjustments<br />
are made while you are standing on <strong>the</strong> orthotics<br />
in <strong>the</strong> machine. A negative impression is done with<br />
<strong>the</strong> assistance <strong>of</strong> a sophisticated pressure sensor<br />
plate. The selected module is <strong>the</strong>n pre heated and<br />
laminated. It is inserted into <strong>the</strong> digital mould and<br />
<strong>the</strong> patient is <strong>the</strong>n asked to stand on <strong>the</strong> machine<br />
once again to allow <strong>the</strong> module to set in <strong>the</strong><br />
required position. The patient steps <strong>of</strong>f and <strong>the</strong><br />
orthotics are done.<br />
Remem<strong>be</strong>r, this machine does not perform magic<br />
and all orthotics take time to get used to. One<br />
should at first walk with <strong>the</strong> orthotics <strong>be</strong>fore<br />
attempting to run. Wearing orthotics also does not<br />
mean that you <strong>will</strong> never get injured again, but,<br />
according to Frankin, your chances <strong>of</strong> injury are<br />
greatly reduced.<br />
ADVICE TO RUNNERS<br />
If you have an injury or a niggle<br />
and you are not sure whe<strong>the</strong>r you<br />
need <strong>the</strong> help <strong>of</strong> a physio<strong>the</strong>rapist, a<br />
chiropractor or a podiatrist, consult a<br />
sports physician, who can steer you in<br />
<strong>the</strong> right direction.<br />
A lot <strong>of</strong> runners <strong>be</strong>lieve <strong>the</strong>y should<br />
run through pain. Nonsense! Pain<br />
tells you something is wrong and you<br />
should get it seen to. Take action and<br />
don’t wait until it is too late to ever<br />
run again.<br />
Sales personnel in sports shops are<br />
trained to fit shoes properly. They are<br />
not trained to diagnose problems.<br />
It is ultimately up to you to train<br />
wisely and correctly and to listen what<br />
your body tells you.<br />
SOUTH AFRICAN CRICKETER ANDRé NEl.<br />
FRANK AND COMEDIAN lEON SCHUSTER<br />
SOUTH AFRICAN CRICKETER GRAEME SMITH.<br />
SOUTH AFRICAN CRICKETER DAlE STEyN.<br />
SOUTH AFRICAN CRICKETER ASHWEll PRINCE.<br />
500/1000km<br />
SO WHAT DO yOU HAVE TO DO<br />
TO qUAlIFy?<br />
It's simple. Run or walk a cumulative distance<br />
<strong>of</strong> just 500km in <strong>of</strong>ficial road races <strong>be</strong>tween<br />
25 May 2009 (that’s just one day after<br />
Comrades), right up until <strong>the</strong> Comrades<br />
Marathon on 30 May 2010 (Comrades is not<br />
compulsory). In <strong>the</strong> spirit <strong>of</strong> <strong>the</strong> competition,<br />
o<strong>the</strong>r events such as cross country, <strong>of</strong>ficial trail<br />
runs and even fun runs are allowed providing<br />
<strong>the</strong>y are organised by ei<strong>the</strong>r a club or a<br />
welfare organisation.<br />
<strong>This</strong> is <strong>the</strong> year you can and should do it, says<br />
Bruce Fordyce, multiple Comrades winner.<br />
“I think that striving for 500km <strong>be</strong>tween<br />
Novem<strong>be</strong>r and May each year would help all<br />
runners”. It <strong>will</strong> in particular help all novice<br />
Comrades runners to exercise good discipline<br />
in building up for <strong>the</strong> special big C next year.<br />
To achieve a minimum <strong>of</strong> 500km you need to<br />
average less than 10km per week so work it<br />
out yourself - <strong>the</strong>re is plenty <strong>of</strong> time and you<br />
can do it.<br />
WHAT WIll yOU RECEIVE?<br />
Each entrant <strong>will</strong> receive a special 20th<br />
Anniversary t-shirt, race list and guidelines.<br />
Challenge<br />
While many runners complain that events are ei<strong>the</strong>r<br />
cancelled or disappear from <strong>the</strong> road running calendar,<br />
<strong>the</strong>re are those races that have stood <strong>the</strong> test <strong>of</strong> time and are<br />
guaranteed to reappear each year, providing runners with re<strong>new</strong>ed<br />
motivation to improve on <strong>the</strong>ir past performances. One such competition<br />
is <strong>the</strong> 500/1 000km Challenge which, after 19 years, is alive and well and<br />
in South Africa. In fact, this year marks <strong>the</strong> 20th edition <strong>of</strong> <strong>the</strong> challenge<br />
and organisers are making it possible for everyone to participate; <strong>the</strong><br />
qualifying <strong>be</strong>nchmark has <strong>be</strong>en set at just 500km.<br />
I n t e r n a t i o n a l<br />
29<br />
Each finisher <strong>of</strong> <strong>the</strong> 500km Challenge <strong>will</strong><br />
receive a two tone finisher’s medal and a<br />
second personalised t-shirt. Personalised silver,<br />
gold and platinum medals <strong>will</strong> still <strong>be</strong> awarded<br />
for longer distances as well as distance scrolls<br />
and permanent num<strong>be</strong>rs.<br />
CHARITy<br />
Over R70 000 has <strong>be</strong>en donated to charity in<br />
<strong>the</strong> past. <strong>This</strong> year, <strong>the</strong> organisers <strong>will</strong> donate<br />
R10 from every entry plus 1c for each km run<br />
or walked by all competitors; so each step <strong>of</strong><br />
<strong>the</strong> road <strong>will</strong> help someone in need. As always,<br />
any competitors own fund raising initiatives<br />
<strong>will</strong> <strong>be</strong> encouraged and endorsed.<br />
As you compete at events around <strong>the</strong> country<br />
you <strong>will</strong> always see ‘1 000km Challenge’<br />
badges worn with pride by competitors.<br />
So, why not make <strong>new</strong> friends and<br />
acquaintances on <strong>the</strong> road, travel to<br />
interesting races and enjoy <strong>new</strong> experiences?<br />
Commit yourself to a healthier life style.<br />
Enjoy <strong>the</strong> camaraderie that <strong>the</strong> 500/1 000km<br />
Challenge has provided to thousands <strong>of</strong><br />
people over <strong>the</strong> past 20 years. Full details can<br />
<strong>be</strong> found on <strong>the</strong> website www.1000km.co.za<br />
or www.entrytime.com
30<br />
lIVING lEGENDS<br />
Johnny - The Great All-Rounder<br />
He was known as one <strong>of</strong> <strong>the</strong> greatest all round distance runners South Africa has ever produced. Not only did he win most <strong>of</strong> <strong>the</strong> high<br />
pr<strong>of</strong>ile road races in South Africa’s race calendar in <strong>the</strong> 70s and 80s, but he was also <strong>the</strong> holder <strong>of</strong> national titles in <strong>the</strong> marathon, half<br />
marathon and cross country events. Johnny Hal<strong>be</strong>rstadt was known for more than just his phenomenal running ability. He <strong>will</strong> always <strong>be</strong><br />
remem<strong>be</strong>red as <strong>the</strong> man who refused sport’s highest accolade, Springbok colours, <strong>be</strong>cause he felt so strongly about <strong>the</strong> plight <strong>of</strong> black<br />
athletes. Modern Athlete spoke to Johnny and got to know more about his life in Boulder, Colorado, one <strong>of</strong> <strong>the</strong> most <strong>be</strong>autiful running<br />
cities in <strong>the</strong> world.<br />
lIFE IN BOUlDER<br />
Johnny Hal<strong>be</strong>rstadt is clearly a content man. Though he was on<br />
<strong>the</strong> phone to us, thousands <strong>of</strong> miles away, he descri<strong>be</strong>d exactly,<br />
<strong>the</strong> spot he was standing, high up on a huge balcony overlooking<br />
open land with <strong>the</strong> majestic Rocky Mountains in <strong>the</strong> background.<br />
“You should see it here! It is <strong>be</strong>autiful,” says Johnny, who<br />
admits he is, after all <strong>the</strong>se years, still in awe <strong>of</strong> <strong>the</strong> <strong>be</strong>auty <strong>of</strong> his<br />
adopted <strong>home</strong>. Johnny could not have chosen a <strong>be</strong>tter place to<br />
live. Around <strong>the</strong> world, Boulder is known as a running city and a<br />
haven for athletes focused on living a healthy, outdoor lifestyle.<br />
It is a place that has <strong>be</strong>en Johnny’s <strong>home</strong> for <strong>the</strong> last 15 years.<br />
The Hal<strong>be</strong>rstadt family immigrated to <strong>the</strong> States in 1994 where<br />
Johnny and long-time friend and former world marathon<br />
champion, Mark Plaatjes, started a successful business, <strong>the</strong><br />
Boulder Running Company. Today, <strong>the</strong> two men are known as<br />
leading innovators in footwear technology and an integral part <strong>of</strong><br />
<strong>the</strong> Boulder community.<br />
A SUCCESS STORy OF TWO BEST FRIENDS<br />
The Boulder Running Company is a small chain <strong>of</strong> running stores<br />
in Colorado and prides itself on creating an atmosphere where<br />
walkers and runners <strong>of</strong> all shapes and sizes can buy athletic<br />
gear while <strong>be</strong>ing treated like elite athletes. If you walk into <strong>the</strong>ir<br />
store in Boulder on any Saturday, you <strong>will</strong> find <strong>the</strong> two buddies<br />
working in exactly <strong>the</strong> same way as <strong>the</strong>ir employees, even if it<br />
involves taking out <strong>the</strong> trash.<br />
And this is probably one <strong>of</strong> <strong>the</strong> reasons why <strong>the</strong>y are so<br />
successful; last year <strong>the</strong>ir company was awarded <strong>the</strong> Esprit<br />
Entrepreneur <strong>of</strong> <strong>the</strong> Year Award presented by <strong>the</strong> Boulder<br />
Cham<strong>be</strong>r <strong>of</strong> Commerce, an award won <strong>be</strong>cause <strong>of</strong> <strong>the</strong> excellent<br />
level <strong>of</strong> service <strong>the</strong>y deliver to customers and <strong>the</strong> community.<br />
And in 2006, <strong>the</strong>y were named top running store in <strong>the</strong> USA (out<br />
<strong>of</strong> 740 stores) by <strong>the</strong> Running Network and Running Intelligence<br />
organisations. Today, <strong>the</strong> Boulder Running Company is an<br />
institution synonymous with <strong>the</strong> city. Boulder Running Company<br />
also sponsors several local road races and money raised goes to<br />
organisations such as <strong>the</strong> Orphans <strong>of</strong> Aids Trust Foundations in<br />
South Africa.<br />
Johnny and Mark are not only business partners, but also <strong>be</strong>st<br />
friends. “Mark is a wonderful guy and stays about 8km from me.<br />
He is in great shape and still runs 60km per week. We don’t run<br />
much toge<strong>the</strong>r but he has a training group he coaches,” says<br />
Johnny. Mark, who has a Master’s degree in physical <strong>the</strong>rapy<br />
from <strong>the</strong> University <strong>of</strong> Witwatersrand and a pre-med degree from<br />
<strong>the</strong> University <strong>of</strong> Georgia, also works as a physical <strong>the</strong>rapist in his<br />
own private practice, situated above <strong>the</strong> store.<br />
Mark, who could not compete in <strong>the</strong> 1984 and 1988 Olympic<br />
Games due to <strong>the</strong> international boycott <strong>of</strong> South Africa, finished<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
sixth in <strong>the</strong> Boston Marathon in 1993. Just three weeks after<br />
gaining USA citizenship, he won <strong>the</strong> 1993 World Championship<br />
Marathon. “He is such a humble, incredible man and one <strong>of</strong> <strong>the</strong><br />
most respected physical <strong>the</strong>rapists in <strong>the</strong> country,” says Johnny.<br />
The community <strong>of</strong> Boulder loves sport, but <strong>the</strong>y differ from<br />
South Africans in <strong>the</strong>ir approach to sporting activities. “Most<br />
people here are not so obsessed with running good times. They<br />
participate with friends and family and <strong>of</strong>ten do it to raise money<br />
for causes like breast cancer awareness. The health <strong>be</strong>nefit <strong>of</strong><br />
sport is <strong>the</strong> foremost priority,” says Johnny. Most people in<br />
Boulder run <strong>be</strong>cause <strong>of</strong> <strong>the</strong> <strong>be</strong>autiful surroundings and many<br />
world class athletes train <strong>the</strong>re. “It’s an awesome place; in <strong>the</strong><br />
nearby mountains <strong>the</strong>re are even <strong>be</strong>ars and American mountain<br />
lions that you have to <strong>be</strong> careful <strong>of</strong>,” says Johnny. O<strong>the</strong>r<br />
attractions include <strong>the</strong> year round sporting activities in Boulder.<br />
“All we need is <strong>the</strong> ocean and <strong>the</strong>n we would have everything.”<br />
STUDENT yEARS<br />
In 1971, Johnny<br />
obtained a track<br />
scholarship to<br />
Oklahoma State<br />
University after<br />
// I still <strong>be</strong>lieve that we use too<br />
little <strong>of</strong> God’s talent given to us.<br />
It is important to make <strong>the</strong> most<br />
<strong>of</strong> what we are given. //<br />
some excellent<br />
performances<br />
on <strong>the</strong> track,<br />
road and in<br />
cross country<br />
events in South<br />
Africa. In<br />
this time, he<br />
earned a MBA and undergraduate<br />
degree in business and quickly made a name as an athlete. He<br />
was <strong>the</strong> 1972 NCAA (inter universities) 10 000m champion,<br />
setting a South African record <strong>of</strong> 28:50.4. Three weeks later in<br />
Oregon, he broke <strong>the</strong> South African 5 000m record, finishing in a<br />
time <strong>of</strong> 13:44. Johnny went ahead to place third in <strong>the</strong> Boston<br />
Marathon in a time <strong>of</strong> 2:22:23 and was a six time Big 8<br />
Conference champion in track and cross country. He graduated<br />
in 1975 and returned to South Africa. Upon his return, he<br />
combined his running career with footwear innovation and<br />
product development, founding Heart and Sole specialist<br />
running stores.<br />
COMPETING IN SOUTH AFRICA<br />
Johnny is <strong>be</strong>st remem<strong>be</strong>red for hitting <strong>the</strong> wall during <strong>the</strong> 1979<br />
Comrades. He was far in <strong>the</strong> lead when he dropped back, but<br />
<strong>the</strong>n recovered enough to fight his way back into second place.<br />
Johnny <strong>will</strong> also <strong>be</strong> remem<strong>be</strong>red for <strong>the</strong> 1979 marathon he<br />
ran in Durban, clocking <strong>the</strong> fastest marathon (2:12:19) at <strong>the</strong><br />
time on <strong>the</strong> continent <strong>of</strong> Africa. He ran and won many <strong>of</strong> <strong>the</strong><br />
standard distance big races in South Africa <strong>be</strong>fore moving to ultra<br />
distances in 1979. He won <strong>the</strong> Two Oceans Ultra Marathon in a<br />
time <strong>of</strong> 3:05:37, after an exciting battle with Vincent Rakabaele.<br />
Even with all <strong>the</strong> steep gradients, he went through <strong>the</strong> 50km<br />
mark in world record time. The Comrades Marathon is one<br />
race that has eluded Johnny; he placed second twice. In his first<br />
Comrades in 1979, he was second in a time <strong>of</strong> 5:50:30. In 1981,<br />
he followed it up by placing second again in a time <strong>of</strong> 5:46.<br />
“I would have loved to win that race, but I could just never<br />
master it. I could never get <strong>the</strong> formula right. Over that distance,<br />
guys like Bruce Fordyce and Alan Robb were just too good.”<br />
Name a big local race and chances are Johnny has<br />
won it. In 1981, he clocked 3:11 at <strong>the</strong> Korkie Ultra<br />
Marathon (<strong>the</strong> winning time was usually around 3:20).<br />
He won <strong>the</strong> City-to-City race twice, <strong>the</strong> Jackie Gibson<br />
Marathon, <strong>the</strong> Johannesburg City Marathon and<br />
countless o<strong>the</strong>r races. He was just as good at shorter<br />
distances as marathons, running a sub-four minute<br />
mile. “I <strong>be</strong>lieve I did <strong>the</strong> <strong>be</strong>st I could when I was running<br />
competitively. I <strong>of</strong>ten compare running with conducting.<br />
One needs to conduct <strong>the</strong> body’s muscles to work toge<strong>the</strong>r in<br />
harmony. That is when you really perform. I still <strong>be</strong>lieve that we<br />
use too little <strong>of</strong> God’s talent given to us. It is important to make<br />
<strong>the</strong> most <strong>of</strong> what we are given,” says Johnny, who has seven<br />
Comrades medals and seven Two Oceans medals to his name.<br />
In <strong>the</strong> 80s, Johnny made a crucial decision; to compete in a series<br />
<strong>of</strong> marathons and o<strong>the</strong>r road races in <strong>the</strong> USA, and it paid <strong>of</strong>f.<br />
Johnny finished fourth in a time <strong>of</strong> 2:13:02 at <strong>the</strong> Nike OTC<br />
Marathon in Oregon while finishing third in 1982 in <strong>the</strong> Chicago<br />
Marathon, clocking 2:11:46, <strong>the</strong> fastest time <strong>of</strong> his career.<br />
But <strong>the</strong>se races did not only bring glory to this runner, known by<br />
some as <strong>the</strong> little marathon man, <strong>be</strong>cause <strong>of</strong> his slight build.<br />
By competing in <strong>the</strong>se races and accepting money, he lost <strong>the</strong><br />
right to <strong>be</strong> a South African amateur and was subsequently<br />
banned from running in South Africa. It took three years <strong>of</strong><br />
negotiating with authorities <strong>be</strong>fore <strong>the</strong> matter was settled and<br />
Johnny was reinstated as an amateur.
TAKING A STAND<br />
Johnny’s biggest ‘crime’ was taking <strong>the</strong> side <strong>of</strong> black athletes.<br />
After an impressive victory at <strong>the</strong> South African cross country<br />
championships in George in 1979, Johnny was awarded<br />
Springbok colours. He declined. His reason for declining was<br />
<strong>the</strong> bad treatment <strong>of</strong> Mat<strong>the</strong>ws (Loop en Val) Motshwarateu.<br />
Mat<strong>the</strong>ws was denied a South African passport after he was<br />
<strong>of</strong>fered a scholarship to a university in <strong>the</strong> USA. The South<br />
African government had refused him a passport on <strong>the</strong> grounds<br />
that he was a citizen <strong>of</strong> Bophuthatswana, but a year earlier had<br />
awarded him Springbok colours for track and cross country.<br />
Johnny pointed out that if Mat<strong>the</strong>ws was good enough to <strong>be</strong><br />
awarded Springbok colours (which only citizens can earn), <strong>the</strong>n<br />
he was surely good enough to get a passport. Mat<strong>the</strong>ws was<br />
eventually given a travel document, but it inhibited his movement<br />
so much that he could never compete for his university outside <strong>of</strong><br />
<strong>the</strong> USA. Suddenly, <strong>the</strong> unfair treatment <strong>of</strong> mixed athletes found<br />
a face, that <strong>of</strong> Johnny Hal<strong>be</strong>rstadt, who said he could never live<br />
with his conscience if he accepted a Springbok blazer. <strong>This</strong> move<br />
made him <strong>the</strong> black sheep <strong>of</strong> <strong>the</strong> South African Amateur<br />
Athletics Union.<br />
REGRETS<br />
“Sometimes I wish I didn’t say certain things or said some things<br />
differently. But things happen for a reason. It tests us and makes<br />
us stronger,” says Johnny. However, he does not regret standing<br />
up for what he <strong>be</strong>lieves in. “If you don’t stand for something,<br />
you <strong>will</strong> fall for anything. Those were my personal convictions<br />
and no matter how tough and controversial <strong>the</strong>y were, I k<strong>new</strong><br />
my decision was right. I had to live with myself afterwards. When<br />
I look back today, things are very clear and what I did seems<br />
<strong>the</strong> obvious thing to have done. But at <strong>the</strong> time, it was not so<br />
obvious,” says Johnny.<br />
He realises a lot <strong>of</strong> people thought he disrespected <strong>the</strong> sport by<br />
refusing Springbok colours and that he had a personal grudge<br />
against <strong>the</strong> South African Amateur Athletics Union. “My actions<br />
were not aimed directly at <strong>the</strong> union. It was more my way <strong>of</strong><br />
saying if we really want to make it back into <strong>the</strong> international<br />
sporting arena we have to stand toge<strong>the</strong>r as a nation. We are<br />
all humans.”<br />
GREATEST COMPETITORS<br />
“There were so many!” Johnny names a few: Bernard Rose,<br />
Willie Farrell, Mat<strong>the</strong>ws Motshwarateu, Kevin Shaw, Vincent<br />
Rakabaele, Andrew Greyling and Alan Robb.<br />
RUNNING lESSONS<br />
Johnny attributes his running success to his meticulous<br />
preparation, determination and <strong>will</strong>ingness to always try and find<br />
possible problems in his running and training. “I learnt valuable<br />
lessons as a student in America. My experience taught me <strong>the</strong><br />
importance <strong>of</strong> a post race get toge<strong>the</strong>r where you sort out what<br />
went wrong in a race. From <strong>the</strong>re you try and solve it to make<br />
sure it does not happen again.”<br />
He feels he never really<br />
excelled at races over<br />
60km. “Once you get<br />
over 60km, you are<br />
in a totally different<br />
world; anything can<br />
happen. You have to<br />
specialise in <strong>the</strong>se types <strong>of</strong> distances if you really want to achieve<br />
at it. I don’t really think I ever got that right,” says Johnny. To him<br />
mental preparation is by far <strong>the</strong> most important thing in sport.<br />
“Enthusiasm, determination, excellence and trying to do <strong>the</strong> <strong>be</strong>st<br />
you can are crucial. People <strong>of</strong>ten say, just do it. But I say; don’t<br />
just do it, do it right and in <strong>the</strong> <strong>be</strong>st way you can <strong>the</strong> first time.<br />
Plan and execute, don’t just slap things toge<strong>the</strong>r.”<br />
He doesn’t run much <strong>the</strong>se days; but occasionally jogs,<br />
something he refers to as his ‘meditation on <strong>the</strong> move.’ He <strong>will</strong><br />
always love running <strong>be</strong>cause it is a way <strong>of</strong> expressing himself.<br />
“While I run, I think about what goes on in life and I try to get<br />
my life in order.” He doesn’t really miss much about competing<br />
at a high level as he knows he had his time <strong>of</strong> glory. “These days,<br />
I get a kick out <strong>of</strong> seeing great performances on all levels, <strong>be</strong> it<br />
in athletics or music. When someone does something well, it is<br />
<strong>be</strong>autiful to see.”<br />
THE PATH TO A NEW COUNTRy<br />
Johnny immigrated to <strong>the</strong> USA, seeing <strong>the</strong> opportunity to<br />
develop and market footwear patents. “In order to develop my<br />
business career fur<strong>the</strong>r, <strong>the</strong> natural move was to immigrate.<br />
To me, <strong>the</strong> American experience has <strong>be</strong>en about expanding my<br />
mind. When you are surrounded by people who are really good<br />
and motivated, it rubs <strong>of</strong>f on you. When I trained with world<br />
class athletes, it gave me great self confidence.”<br />
FAMIly lIFE<br />
Johnny met his wife, Shona, in a steakhouse where she was a<br />
part-time waitress. He was dining with fellow athlete, Bernard<br />
31<br />
Rose, when his eye fell on <strong>the</strong> <strong>be</strong>autiful Shona, an avid tennis<br />
player. The two were married in 1980 and have two kids,<br />
Jason (26) and Caitlin (24), both runners. “We are very close to<br />
nature here, but we miss our friends in SA.” They have a huge<br />
circle <strong>of</strong> friends in Boulder, especially in <strong>the</strong> church <strong>the</strong>y attend.<br />
They don’t visit South Africa <strong>of</strong>ten as <strong>the</strong>ir closest family is in<br />
Swaziland.<br />
WORDS OF WISDOM<br />
All <strong>new</strong> runners should take things step by step and work on<br />
<strong>the</strong>ir strength. “We all have weaknesses and too many <strong>of</strong> us<br />
focus on this. Ra<strong>the</strong>r concentrate on your strengths. If you learn<br />
<strong>the</strong> most basic physiology <strong>of</strong> training, you <strong>will</strong> get <strong>the</strong> most out<br />
<strong>of</strong> what you do. One thing about running is that you get out<br />
what you put in. It’s like<br />
baking a cake; you have<br />
to follow <strong>the</strong> recipe in<br />
order to bake <strong>the</strong> <strong>be</strong>st<br />
cake,” says Johnny.<br />
He <strong>be</strong>lieves too many<br />
runners just go out each<br />
day and run endless<br />
amounts <strong>of</strong> kilometres<br />
without following any<br />
structure. “Think <strong>of</strong> it<br />
this way: if you want to<br />
<strong>be</strong>come a great dancer,<br />
it doesn’t help just going<br />
out <strong>the</strong>re every day and<br />
aimlessly moving around<br />
for hours. You have to work on efficiency and form. The same<br />
can <strong>be</strong> said about running. Be all that you can <strong>be</strong>. If you do<br />
something, do it to <strong>the</strong> <strong>be</strong>st <strong>of</strong> your ability. And most <strong>of</strong> all, make<br />
sure you love what you are doing.”<br />
Then Now<br />
Age 32-35 59 (He turns<br />
(peak <strong>of</strong> career) 60 in Octo<strong>be</strong>r)<br />
Weight 54kg 55kg<br />
Weekly Mileage Close to 200km Very little at present<br />
Residence Bedfordview Colorado, USA<br />
PERSONAl BESTS<br />
Image: Jonathan Castner<br />
// Mental preparation is by far <strong>the</strong><br />
most important thing in sport. //<br />
MICHELLE PIETERS<br />
Mile 3:59.9<br />
8km Sub 23:00 (in a downhill race)<br />
10km 28:50.4<br />
21.1km 1:03.35<br />
Marathon 2:11.46<br />
Ultra Marathon (56km) 3:05:37<br />
100km 6:47
32<br />
RACE REPORTS<br />
Totalsports Ladies Race<br />
Over 4 000 runners, joggers and walkers <strong>of</strong> all ages<br />
took part in <strong>the</strong> 5km/10km Totalsports Ladies Race,<br />
held in celebration <strong>of</strong> National Women’s Day on<br />
9 August. It was a fun day not only for all <strong>the</strong><br />
women running and walking, but also for <strong>the</strong>ir<br />
families and loved ones cheering <strong>the</strong>m on. Anja<br />
Smit, a runner from Brackenfell, tells <strong>of</strong> her<br />
experience running this awesome race with her<br />
mom - and <strong>of</strong> her desire to one day <strong>be</strong> just as fit as<br />
her mo<strong>the</strong>r and may<strong>be</strong> even <strong>be</strong>at her!<br />
My alarm went <strong>of</strong>f at 6:45 am. When I got up, my mom was already up<br />
and about as always. We had gotten everything ready on Saturday night,<br />
so <strong>the</strong>re wasn’t much to do o<strong>the</strong>r than wash and dress. By 7:10, we were<br />
on our way to Stellenbosch for <strong>the</strong> start <strong>of</strong> <strong>the</strong> Totalsports Ladies Race.<br />
On <strong>the</strong> way <strong>the</strong>re, we shared a banana and speculated about <strong>the</strong> route.<br />
Arriving in Stellenbosch, we parked close to Coetzenburg Stadium and<br />
followed <strong>the</strong> music to <strong>the</strong> start <strong>of</strong> <strong>the</strong> race. It was freezing cold and<br />
I wasn’t feeling too confident, as I had not done much training <strong>be</strong>fore<br />
<strong>the</strong> race (I was on antibiotics until <strong>the</strong> Wednesday <strong>be</strong>fore <strong>the</strong> race).<br />
My mom, on <strong>the</strong> o<strong>the</strong>r hand, was, as always, full <strong>of</strong> energy. We bumped<br />
into a friend <strong>of</strong> mine and her mom and chatted until a few minutes<br />
<strong>be</strong>fore <strong>the</strong> race started.<br />
There was a lively atmosphere at <strong>the</strong> start and <strong>the</strong> event organisers<br />
entertained us with race jokes and very, very loud music. The start <strong>of</strong> <strong>the</strong><br />
race was a bit crowded as <strong>the</strong> 5km runners and 10km runners crowded<br />
toge<strong>the</strong>r for a joint start. One <strong>of</strong> <strong>the</strong> photographers sat in <strong>the</strong> middle <strong>of</strong><br />
<strong>the</strong> road to photograph <strong>the</strong> race as <strong>the</strong> gun went <strong>of</strong>f. It was amusing to<br />
see his expression when he nearly got run over by approximately 4 000<br />
runners as he tried to get up.<br />
My mom and I ran toge<strong>the</strong>r for about <strong>the</strong> first kilometre, but <strong>the</strong>n<br />
I realised that I was not going to make it at her pace, <strong>be</strong>cause <strong>of</strong> my lack<br />
Event num<strong>be</strong>r six <strong>of</strong> <strong>the</strong> extremely successful<br />
Momentum Health Teavigo Duathlon Series<br />
2009, took place on Sunday, 2 August, in<br />
Muldersdrift. The natural <strong>be</strong>auty <strong>of</strong> Glenburn<br />
Lodge in <strong>the</strong> Cradle <strong>of</strong> Humankind made it<br />
<strong>the</strong> ideal venue. Only 40 minutes from both<br />
Johannesburg and Pretoria, set <strong>be</strong>hind <strong>the</strong><br />
Zwartkops mountain range and on <strong>the</strong> banks<br />
<strong>of</strong> <strong>the</strong> Crocodile River, this on road duathlon<br />
attracted close to 300 eager participants.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
Stellenbosch<br />
<strong>of</strong> training. My mom, a fit lady <strong>of</strong> 53, went ahead and I slowed down a<br />
bit. I always enjoy running in Stellenbosch <strong>be</strong>cause <strong>the</strong> scenery is so<br />
<strong>be</strong>autiful. At <strong>the</strong> 3km mark, I realised that even though <strong>the</strong> road seemed<br />
flat, we had <strong>be</strong>en gradually running uphill and from what I could see, <strong>the</strong><br />
uphill was not going to end <strong>soon</strong>. For me, it was a continuous struggle<br />
until <strong>the</strong> 7km mark, when <strong>the</strong> slight downhill started and from <strong>the</strong>re<br />
I enjoyed it even more… momentum, momentum, momentum!<br />
I finished about ten minutes after my mom and was very happy with my<br />
time <strong>of</strong> 1:13. My mom finished in a time <strong>of</strong> 1:02. My aim had <strong>be</strong>en to<br />
run <strong>the</strong> race in under 1:15, which I did. I really enjoyed taking part in <strong>the</strong><br />
race. It’s a really great idea celebrating National Women’s Day with over<br />
4 000 women (and let’s not forget <strong>the</strong> men dressed as women) by taking<br />
on a 10km or 5km race in aid <strong>of</strong> an wonderful charity such as <strong>the</strong> JAG<br />
Foundation. Mom and I are already looking forward to next year’s race.<br />
I have <strong>be</strong>en running races for <strong>the</strong> last three years, but only joined a club<br />
and started to train regularly at <strong>the</strong> <strong>be</strong>ginning <strong>of</strong> <strong>the</strong> year. My mo<strong>the</strong>r on<br />
<strong>the</strong> o<strong>the</strong>r hand, has <strong>be</strong>en running for <strong>the</strong> last five years and did Masters<br />
Athletics for about three years prior and during <strong>the</strong> last five years. In a<br />
good week, we run approximately 25km and this usually includes races<br />
on <strong>the</strong> weekends.<br />
My mom is contemplating <strong>the</strong> Comrades, but still has to run her first full<br />
marathon. My bro<strong>the</strong>r, Edward, has finished <strong>the</strong> Comrades three times<br />
and I think her motivation is to run this historic race with him. Whe<strong>the</strong>r<br />
that <strong>will</strong> ever happen is an open question.<br />
I, on <strong>the</strong> o<strong>the</strong>r hand, have no aspirations to run 89km (though I <strong>will</strong><br />
cheer on anyone who has <strong>the</strong> guts to try it). My aim is to finish next<br />
year’s Two Oceans Half Marathon in 2:30.<br />
I run for two reasons, firstly for <strong>the</strong> enjoyment <strong>of</strong> it and secondly to keep<br />
fit. But who knows? May<strong>be</strong> one day <strong>soon</strong>, I <strong>will</strong> <strong>be</strong> able to <strong>be</strong>at my mom.<br />
Momentum Health Teavigo<br />
National Duathlon Series 2009<br />
EVENT #6 ON ROAD: GLENBURN LODGE, Muldersdrift, Sunday 2 August 2009<br />
Six out <strong>of</strong> six! That is what Brand du Plessis achieved after<br />
winning ano<strong>the</strong>r leg <strong>of</strong> <strong>the</strong> popular 2009 series. With this, he<br />
certainly proved why he was <strong>the</strong> overall winner <strong>of</strong> <strong>the</strong> same series<br />
in 2008. The first 5km, run over undulating hills, crossing over<br />
a river and back again, saw Brand leading <strong>the</strong> pack, a lead he<br />
was able to maintain over <strong>the</strong> next 30km cycle, into transition<br />
and sprinting <strong>the</strong> final 2.5km run. He won by a whopping three<br />
minutes. Brand was followed in second place by strong on-road<br />
duathlete, Bryce Viegas. It was his first time on <strong>the</strong> podium.<br />
In third place was Jason Spong, finishing a mere three seconds<br />
<strong>be</strong>hind Bryce.<br />
Andrea Steyn dominated <strong>the</strong> ladies’ race, fending <strong>of</strong>f a<br />
determined group <strong>of</strong> women consisting <strong>of</strong> Su Don-Wauchope,<br />
Alae Brand, Nadia Pretorius and Natasha Gorrie. In awesome<br />
form this year, Andrea once again demonstrated <strong>the</strong> talent and<br />
skill that has enabled her to claim both <strong>the</strong> 2009 SA Triathlon and<br />
SA Duathlon Championships. Su stayed with Andrea on <strong>the</strong> 5km<br />
run (made up <strong>of</strong> two 2.5km laps <strong>of</strong> cross country with two steep<br />
climbs), but Andrea pulled away after a fast transition onto <strong>the</strong><br />
bike. After a quick 2.5km sprint, Andrea strode over <strong>the</strong> finish<br />
line to win her fourth event in <strong>the</strong> series. Su finished two<br />
minutes <strong>be</strong>hind in second place and Natasha in a surprised<br />
third position.<br />
The two kiddies events (5-10 years and 11-14 years) attracted<br />
some really hot shot mini-duathletes. <strong>This</strong> event has grown and<br />
it hopes to contribute to <strong>the</strong> development <strong>of</strong> our next generation<br />
<strong>of</strong> athletes in this great sport.<br />
GRAND PRIX STATUS<br />
After six events<br />
10KM RESUlTS<br />
Open Women<br />
1. Mia Pienaar (MATIES) 36:17<br />
2. Elene Lourens (MATIES) 36:28<br />
3. Dominique Scott (ADIDAS) 37:34<br />
Veteran Women<br />
1. Elmarie Coetzee (ADIDAS) 39:37<br />
2. Ester Brink (STRAND) 40:08<br />
3. Jacoline Haasbroek (STELLENBOSCH) 40:54<br />
Master Women<br />
1. Olga Howard (CELTIC) 40:46<br />
2. Kathy Burr (DURBAC) 49:16<br />
3. Dalena Fourie (ELGRAB) 55:15<br />
Grandmaster Women<br />
1. Veronica Van Niekerk (ELGRAB) 46:51<br />
2. Marianne Nelson (DURBAC) 57:46<br />
3. San Viljoen (PAARL) 1:05:31<br />
AGE GROUP 15-19<br />
1. Elene Lourens (MATIES) 36:28<br />
2. Dominique Scott (ADIDAS) 37:34<br />
3. Bathobile Hlazo (BELLVILLE) 39:28<br />
Elite Men Elite Women<br />
Brand du Plessis 120 Andrea Steyn 118<br />
Stuart Marais 92 Nadia Pretorius 90<br />
Jason Spong 86 Wilmarie du Plessis 73<br />
Bryce Viegas 51 Alae Brand 68
Nedbank SA 10km Championships<br />
Saturday 29 August 2009 - Stellenbosch<br />
SA CHAMpS pRoVIDES MokokA<br />
WITH ANoTHER TITLE<br />
If <strong>the</strong> Two Oceans carries <strong>the</strong> la<strong>be</strong>l <strong>of</strong> <strong>the</strong><br />
country’s most <strong>be</strong>autiful race, <strong>the</strong>n <strong>the</strong><br />
Nedbank SA 10km Championships must<br />
surely carry <strong>the</strong> title <strong>of</strong> God’s own race.<br />
There is no o<strong>the</strong>r place like Stellenbosch<br />
and <strong>the</strong> pancake flat route has provided<br />
<strong>the</strong> fastest time in <strong>the</strong> last four years.<br />
From <strong>the</strong> start, outside <strong>the</strong> famous Coetzenburg Stadium, <strong>the</strong><br />
postcard perfect capital <strong>of</strong> <strong>the</strong> Winelands provided an ideal battle<br />
ground for <strong>the</strong> country’s finest short distance racers to test <strong>the</strong>ir<br />
skills; and, what a test it turned out to <strong>be</strong>.<br />
Proving that success does not come without proper incentive,<br />
<strong>the</strong> bold move by Nedbank and Athletics South Africa to put up<br />
time incentives for <strong>the</strong> SA 10km Championships paid a dividend.<br />
Stephen Mokoka ran seven seconds faster than his personal<br />
<strong>be</strong>st to clock 28:21. Stephen can now add this title to <strong>the</strong> half<br />
marathon title he won in Port Eliza<strong>be</strong>th in July this year. He is<br />
<strong>the</strong> reigning champion and as such, has <strong>be</strong>en included in <strong>the</strong><br />
team set to contest <strong>the</strong> world champs in Birmingham, England<br />
in Octo<strong>be</strong>r. His time in Stellenbosch was vital for him to test his<br />
training.<br />
“I just came here to check if my training is going according<br />
to plan. I targeted a time <strong>of</strong> 28:40, so this result is brilliant. If<br />
everything goes according to plan at <strong>the</strong> world’s, I expect to<br />
run around 61:05,” <strong>the</strong> 24-year-old pr<strong>of</strong>essional from Mafikeng<br />
Training programme<br />
I’m 19 years old and have <strong>be</strong>en running for two years.<br />
Now I’m ready for some <strong>new</strong> improved running! I don’t<br />
know exactly how and when to train. I would really<br />
appreciate it if you could help me with a programme<br />
and some training tips. I want to run a faster 10km, my<br />
<strong>be</strong>st <strong>be</strong>ing a 45min. Running without a programme is<br />
decreasing my motivation.<br />
* Geraldine<br />
FROM lEFT TO RIGHT: lEBOGANG PHAlUlA, RENE KAlMER<br />
AND lEBO PHAlUlA.<br />
explained. From <strong>the</strong> sound <strong>of</strong> <strong>the</strong> starter’s gun, he was in <strong>the</strong><br />
lead, clocking 14:22 through <strong>the</strong> halfway mark. He left it to<br />
just outside <strong>the</strong> stadium to put in <strong>the</strong> decisive surge to relegate<br />
Tshamano Setone (Central Gauteng Athletics) and Lindikhaya<br />
Mthangayi (WPA) to <strong>the</strong> minor placing. Mthangayi may well have<br />
<strong>be</strong>en holding <strong>the</strong> silver medal had it not <strong>be</strong>en for a momentary<br />
lapse in concentration. It was this slight slack in pace that<br />
allowed Setone to whiz by and grab <strong>the</strong> silver in a time only two<br />
seconds faster than Mthangayi’s. Setone finished in a time <strong>of</strong><br />
28:22 and Mthangayi in 28:24.<br />
The women’s winner, Rene Kalmer, a 28-year-old former school<br />
teacher from Roodepoort, has won no less than four top races in<br />
<strong>the</strong> last five weeks. Starting with <strong>the</strong> Spar Ladies’ Race in Durban,<br />
followed by Foskor Richards Bay, <strong>the</strong>n Spar Ladies’ Pretoria,<br />
Rene blazed her way to top performance, also adding her third<br />
national 10km title to her list <strong>of</strong> accolades. “Titles don’t mean<br />
that much to me except if it comes with a significant win. I hate<br />
losing,” she claimed. In Rene’s path were <strong>the</strong> Phalula twins, with<br />
Lebo managing to get away fast. “We are teammates at CGA,<br />
ANSWER<br />
I would suggest a 12 week programme with <strong>the</strong> first four weeks<br />
focusing on strength training, including hills once a week. Do<br />
a long run <strong>of</strong> about 15km every Saturday or Sunday for <strong>the</strong><br />
duration <strong>of</strong> <strong>the</strong> programme.<br />
Week 1-4<br />
Tuesday 4 x 250m hill repeats (hill gradient <strong>of</strong> 5-7˚). Run to<br />
<strong>the</strong> top <strong>of</strong> <strong>the</strong> hill at 80 percent effort. Jog back<br />
down. (Increase to approximately 7 hill repeats by<br />
week 4).<br />
Thursday Tempo run; warm up for 2km. Run at 75 percent<br />
effort for 3-4 minutes followed by a relaxed run<br />
for 4-5 minutes. Cool down for 2km. The complete<br />
session should <strong>be</strong> about 10km long.<br />
Focus on easy runs <strong>the</strong> rest <strong>of</strong> <strong>the</strong> week.<br />
Week 5-9<br />
Tuesday Time trial, alternating <strong>be</strong>tween 4km and 8km.<br />
Thursday Fartlek session: Run hard for three lamp poles and<br />
easy for two. Build up to 4km.<br />
The rest <strong>of</strong> <strong>the</strong> week should <strong>be</strong> used for easy 8km or 10km runs.<br />
Week 10-11<br />
Tuesday Tempo run; warm up for 2km, run at 85 percent<br />
race pace for 5min and cool down for 2km.<br />
Modern Athlete encourages readers to send <strong>the</strong>ir questions to any <strong>of</strong> our knowledgeable experts.<br />
To have your questions answered, log onto our website: www.modernathlete.co.za. We <strong>will</strong> publish<br />
selected responses in future editions.<br />
FROM lEFT TO RIGHT: TSHAMANO SETONE,<br />
STEPHEN MOKOKA AND lINDIKHAyA MTHANGAyI.<br />
33<br />
but Lebogang may have decided to watch me while her sister<br />
made a break to defend <strong>the</strong>ir national title. I only caught her at<br />
<strong>the</strong> 5km mark but from <strong>the</strong>re it was relatively easy,” explained<br />
<strong>the</strong> SA Champs winner who finished in a time <strong>of</strong> 32:39. Lebo<br />
Phalula (CGA) was second in 33:09, with Sharon Tavengwa<br />
(Nedbank) in third place, in a time <strong>of</strong> 33:31. However, as<br />
Tavengwa is not a South African citizen, Lebogang Phalula (CGA)<br />
was elevated to <strong>the</strong> bronze position.<br />
GEORGE KOERTZEN//READER AND CONTRIBUTOR<br />
Thursday 15 x 100m strides on grass; with an easy relaxed<br />
jog back.<br />
Run <strong>be</strong>tween 8km and 10km on <strong>the</strong> o<strong>the</strong>r days.<br />
Week 12<br />
Tuesday 15 x strides <strong>of</strong> 80m-100m – Walk back.<br />
Wednesday 6km-8km.<br />
Thursday 6km-8km.<br />
Friday Rest.<br />
Saturday Race.<br />
REMEMBER<br />
Get to <strong>the</strong> race early.<br />
Warm up for 20 minute prior to <strong>the</strong> race.<br />
Ensure you start as close to <strong>the</strong> front as possible.<br />
Go fairly fast for <strong>the</strong> first kilometre and <strong>the</strong>n settle into a<br />
good rhythm and relax, but stay focused on your target.<br />
HIlTON HORT<br />
Modern Athlete Expert<br />
qualifications:<br />
He has <strong>be</strong>en running for 23 years<br />
and has a 10km PB <strong>of</strong> 32:09,<br />
8km (25:56) and 15km (49:43).<br />
ASK THE EXPERT<br />
Images: Ernest Killowan
34<br />
WEll WORTH HAVING<br />
WINIsotonic medium firm<br />
mattress valued at R16 500<br />
qUESTION:<br />
What is <strong>the</strong> name <strong>of</strong> <strong>the</strong> foam technology, featured in our competition<br />
prize that alleviates aches and pain?<br />
Sms your answer to 34110.<br />
Sms charged at R2. Competition open from 12 Septem<strong>be</strong>r till 15 Octo<strong>be</strong>r 2009. The Editor’s decision is<br />
final and no correspondence <strong>will</strong> <strong>be</strong> entered into.<br />
Congratulations to<br />
Verona Strydom<br />
- <strong>the</strong> winner <strong>of</strong><br />
our Fujitsu Amilo<br />
Mini Notebook<br />
competition.<br />
She was ecstatic<br />
with her great<br />
prize from Modern<br />
Athlete and Fujitsu.<br />
Mental Marathon<br />
Test your skills on our Sudoku puzzle.<br />
7 1<br />
9<br />
6<br />
3<br />
3 2<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
9 6 7<br />
The Isotonic medium<br />
firm mattress is firm<br />
but still forgiving over<br />
<strong>the</strong> hip and shoulder<br />
areas that can cause<br />
major discomfort if put<br />
under strain. The memory<br />
foam technology alleviates<br />
aches and pains. <strong>This</strong> month’s<br />
competition winner <strong>will</strong> receive<br />
an Isotonic queen size mattress<br />
and base (152cm wide x 188 long)<br />
to <strong>the</strong> value <strong>of</strong> R16 500.<br />
4 7 1<br />
8<br />
5<br />
2<br />
7<br />
4<br />
3 4<br />
5 8 6<br />
9 8<br />
1 3 4<br />
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RACE PREVIEWS<br />
Nedbank Cape Town Marathon<br />
Sunday 27 Septem<strong>be</strong>r 2009<br />
Fast, flat and <strong>be</strong>autiful with cool spring temperatures; this is<br />
what <strong>the</strong> Nedbank Cape Town Marathon promises runners<br />
tackling <strong>the</strong>ir first 42.2km after a long winter break from distance<br />
running. And while Table Mountain is visually integral to <strong>the</strong><br />
race, participants need not worry about having to run up it!<br />
The marathon route is designed to <strong>be</strong> fast and also shows <strong>of</strong>f<br />
<strong>the</strong> <strong>be</strong>auty <strong>of</strong> <strong>the</strong> Mo<strong>the</strong>r City, with Table Mountain and <strong>the</strong> sea<br />
<strong>be</strong>ing central features <strong>of</strong> <strong>the</strong> race.<br />
With an eight hour cut <strong>of</strong>f, <strong>the</strong> race is accessible to anyone,<br />
even if <strong>the</strong>y decide to walk most <strong>of</strong> <strong>the</strong> way. The marathon<br />
is deli<strong>be</strong>rately designed along flat city roads to attract novice<br />
athletes and aid top athletes in running fast times. The race starts<br />
in Adderley Street and leaves <strong>the</strong> CBD via Woodstock. It goes<br />
through Salt River, Observatory and Rondebosch <strong>be</strong>fore making<br />
its way through Athlone, skirting past Pinelands and returning to<br />
<strong>the</strong> city centre via <strong>the</strong> Waterfront <strong>be</strong>fore finishing at <strong>the</strong> City Hall.<br />
There is also a 10km race, which starts at <strong>the</strong> same time as<br />
<strong>the</strong> marathon and follows most <strong>of</strong> <strong>the</strong> last few kilometres <strong>of</strong><br />
<strong>the</strong> marathon. And if you feel like just strolling <strong>the</strong> 10km, you<br />
certainly can, as <strong>the</strong> cut <strong>of</strong>f is two hours.<br />
Sunday 27 Septem<strong>be</strong>r 2009<br />
The City2City Race was established over 70 years ago and has <strong>be</strong>en<br />
in <strong>the</strong> running calendar since its inception, two years in <strong>the</strong> absence<br />
<strong>of</strong> sponsorship. Blue IQ came on board as <strong>the</strong> main sponsor <strong>of</strong> <strong>the</strong><br />
Blue IQ City2City Ultra Marathon in 2008.<br />
Lucrative prize money is up for grabs in a deli<strong>be</strong>rate attempt to<br />
ensure world class entries. Dub<strong>be</strong>d as ‘<strong>the</strong> richest race in Africa’ <strong>the</strong><br />
prize money stands at R1.3 million. Last year, <strong>the</strong> race attracted more<br />
than 4 000 runners and some top local and international athletes<br />
such as Farwa Mentoor, Josiah Thugwane, Vladimir Kotov and<br />
Johannes Kekana.<br />
<strong>This</strong> year, spectators can expect an exciting line up <strong>of</strong> activities in and<br />
around Newtown as all <strong>the</strong> local restaurants are planning to remain<br />
open for business. The race adds to Heritage Day celebrations, which<br />
customarily take place in <strong>the</strong> month<br />
<strong>of</strong> Septem<strong>be</strong>r.<br />
The route makes its way from Centurion through Midrand, Wyn<strong>be</strong>rg<br />
and into Houghton. The first 42km are fairly flat, but once you hit<br />
Houghton, prepare yourself for some very steep hills. With 8km to<br />
BSG Energade<br />
Triathlon Series<br />
With summer around <strong>the</strong> corner, it’s time for <strong>the</strong><br />
2009 edition <strong>of</strong> <strong>the</strong> BSG Energade Triathlon Series,<br />
a multi-sport event that <strong>of</strong>fers avid athletes a bit<br />
more <strong>of</strong> a challenge than <strong>the</strong> usual weekend half<br />
marathon. With each <strong>of</strong> <strong>the</strong> seven races in <strong>the</strong><br />
series comprising three disciplines, athletes <strong>will</strong><br />
find <strong>the</strong> 5km run a breeze, but <strong>the</strong> 600m swim<br />
and 20km cycle stages could <strong>be</strong> a test <strong>of</strong> fitness.<br />
Not only does <strong>the</strong> triathlon cater for senior competitors, this year<br />
<strong>the</strong>re is also a category for master male athletes and for <strong>the</strong> third<br />
consecutive year, <strong>the</strong>re is a section for youngsters.<br />
While leading athletes fight it out for <strong>the</strong> big prize money <strong>of</strong> just<br />
under R200 000, <strong>the</strong> series <strong>of</strong>fers amateur athletes, pr<strong>of</strong>icient<br />
in any <strong>of</strong> <strong>the</strong> three disciplines, an opportunity to broaden <strong>the</strong>ir<br />
sporting horizons. A host <strong>of</strong> spot prizes for social competitors are<br />
up for grabs as well as great incentives for school participants.<br />
With a total prize purse <strong>of</strong> R478 500, <strong>the</strong> race is sure to attract<br />
some big names. Prize money <strong>of</strong> R60 000, R30 000 and R20 000<br />
respectively, <strong>will</strong> go to <strong>the</strong> first, second and third male and female<br />
athletes <strong>home</strong>.<br />
Prize Winners (Men) 2008<br />
1. Motlokoa Nkhabutlane Lesotho 2:14:16 (course record)<br />
2. Nkoka Le<strong>be</strong>nya Lesotho 2:15:10<br />
3. Bohosi Sechaba Lesotho 2:15:37<br />
Prize Winners (Women) 2008<br />
1. Samukeliso Moyo Zimbabwe 2:42:12<br />
2. Sharon Tavenga Zimbabwe 2:42:57<br />
3. Moleboheng Mafata Lesotho 2:43:09<br />
Venue: Cnr Adderley and Darling Street, Cape Town<br />
Distance: 10km/42.2km<br />
Time: 06:30 for both races<br />
Contact: WP Athletics Office – 021 699 0624<br />
Athletics South Africa – 011 880 5800<br />
Online entries at www.nedbanksponsorships.co.za or<br />
www.capetownmarathon.org.za. Marathon and 10km entries<br />
close on 18 Septem<strong>be</strong>r 2009.<br />
BLUE IQ City2City<br />
Ultra Marathon<br />
go, Munro Drive in Houghton is <strong>the</strong> most difficult part <strong>of</strong> <strong>the</strong> race.<br />
Once you get to <strong>the</strong> top a <strong>be</strong>autiful view <strong>of</strong> Johannesburg awaits<br />
you. You can start celebrating when you reach <strong>the</strong> Nelson Mandela<br />
Bridge. With 1km to go it is downhill and flat to <strong>the</strong> finish.<br />
Start Times: 06:00 for 21.1km/50km and 06:15 for <strong>the</strong><br />
21.1km walk<br />
Start Venue: Blackwood Road, Hennops Park, Centurion<br />
(50km). Western Service Road, Woodmead<br />
(21.1km)<br />
Finish Venue: Miriam Makeba Street, Newtown Park,<br />
Newtown.<br />
Entries: Closing date for entries is 18 Septem<strong>be</strong>r.<br />
The first 5 000 paid entries <strong>will</strong> receive a<br />
2010 tog bag, t-shirt and peak. All finishers<br />
<strong>will</strong> get a medal and race t-shirt. Entries can<br />
<strong>be</strong> faxed to 011 873 2726 or enter online at<br />
www.entrytime.com. Entry forms can also <strong>be</strong><br />
downloaded from <strong>the</strong> race’s website at<br />
www.blueiqcity2city.com<br />
Contact: The race <strong>of</strong>fice - 011 873 2726<br />
The full race programme is as follows:<br />
11 Octo<strong>be</strong>r – Midmar Dam, KZN<br />
18 Octo<strong>be</strong>r – Potchefstroom Dam<br />
25 Octo<strong>be</strong>r – Roodeplaat Dam, Pretoria<br />
8 Novem<strong>be</strong>r – Germiston Lake (no kids series race)<br />
22 Novem<strong>be</strong>r – Blou<strong>be</strong>rg Strand (Big Bay), Cape Town<br />
29 Novem<strong>be</strong>r – Pollock Beach, Port Eliza<strong>be</strong>th<br />
6 Decem<strong>be</strong>r – North-West University, Vanderbiljpark<br />
All kiddies’ races start at 08:00 and <strong>the</strong> senior races at 09:30.<br />
Online entries are now open at www.bsgenergadetriseries.co.za<br />
for adults and teens and www.kidsseries.co.za for children under<br />
<strong>the</strong> age <strong>of</strong> 14.<br />
Landmarks Half Marathon<br />
and 6km Fun Run<br />
Have you <strong>be</strong>en living in Cape Town all your life but never<br />
really had a good look at <strong>the</strong> many heritage sites that<br />
international tourists rave about? Then this is <strong>the</strong> race for<br />
you. The half marathon is a challenging route but you<br />
are guaranteed to run past key landmarks in Cape Town’s<br />
sou<strong>the</strong>rn suburbs such as Rondebosch Common, Rhodes<br />
Memorial, Newlands Forest and Mostert’s Mill.<br />
35<br />
And if you don’t feel like a big effort, join in on <strong>the</strong> 6km<br />
run/walk. Schools and families should make sure to bring<br />
all <strong>the</strong> kids along <strong>be</strong>cause this race incorporates a Schools<br />
Challenge sponsored by ADT. Prize money <strong>of</strong> R20 000 is up<br />
for grabs for <strong>the</strong> four schools with <strong>the</strong> biggest percentage<br />
<strong>of</strong> finishers.<br />
Be sure to bring all old (or <strong>new</strong>) s<strong>of</strong>t toys; this year<br />
<strong>the</strong> event has introduced <strong>the</strong> ‘Running with Teddies<br />
Campaign.’ Participants are encouraged to bring a s<strong>of</strong>t toy<br />
with <strong>the</strong>m on race day and drop it <strong>of</strong>f en route in collection<br />
boxes outside <strong>the</strong> Red Cross War Memorial Children’s<br />
Hospital, <strong>the</strong> event’s <strong>of</strong>ficial charity.<br />
Date: Sunday 15 Novem<strong>be</strong>r 2009<br />
Time: 06:00 for <strong>the</strong> half marathon, 07:00 for <strong>the</strong> 6km<br />
and 08:00 for <strong>the</strong> 750m kiddies’ race<br />
Start: Western Province Cricket Club Sports Centre,<br />
Rondebosch<br />
Enquiries: Nic Molyneux – 021 657 3331<br />
Enter at www.entrytime.com or pick up an entry form at<br />
any Sportsmans Warehouse, New Balance outlet store and<br />
Cape Town Tourism centres. Entries close 1 Novem<strong>be</strong>r, but<br />
late entries <strong>will</strong> <strong>be</strong> taken on race day from 05:00. The first<br />
400 entries in <strong>the</strong> half marathon <strong>will</strong> receive a pair <strong>of</strong> socks<br />
from New Balance.<br />
Saturday 24 Octo<strong>be</strong>r 2009<br />
Delmas 4-in-1<br />
Venue: Delmas High School Sport Grounds<br />
Distance: 42.2km/21.1km/10km/5km/420m<br />
Time: 06:30 for <strong>the</strong> marathon and half marathon<br />
06h:45 for <strong>the</strong> 10km and 5km<br />
11:00 for <strong>the</strong> 420m mini-marathon<br />
Contact: Jacky Grassman – 079 526 6827<br />
Online entries at www.entrytime.com. Pre-entries close<br />
on 20 Octo<strong>be</strong>r 2009. Entries <strong>will</strong> also <strong>be</strong> taken on <strong>the</strong><br />
morning <strong>of</strong> <strong>the</strong> race from 05:00.<br />
Saturday 3 Octo<strong>be</strong>r 2009<br />
Harrismith Mountain Race<br />
Venue: Plat<strong>be</strong>rg Stadium<br />
Distance: 15km<br />
Time: 11:00 (Walkers start at 10h30)<br />
Contact: Pieter du Toit – 058 622 1412<br />
Online entries at www.enteronline.co.za. Pre-entries<br />
close on 29 Septem<strong>be</strong>r. Entries on <strong>the</strong> day from 07:00.<br />
For a complete list<br />
<strong>of</strong> upcoming races go to<br />
www.modernathlete.co.za
36<br />
ClUB REVIEW<br />
Irene Road Running Club<br />
Irene Road Running Club (IRRC) is one <strong>of</strong> <strong>the</strong> most<br />
prominent running clubs in Gauteng North and is<br />
known for <strong>the</strong>ir eye catching logo ‘Serious about our<br />
r(f)un.’ And though it is represented by some talented<br />
athletes, it is <strong>the</strong>ir incredible team spirit and strong<br />
<strong>be</strong>lief in making running fun that has made IRRC <strong>the</strong><br />
successful and popular club it is today.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
HISTORy<br />
It all started with a group <strong>of</strong> employees from <strong>the</strong> Agricultural Research Council (ARC) in Irene. <strong>This</strong> group used to get<br />
toge<strong>the</strong>r and run for fun, until <strong>the</strong>y decided, “Hey, we might as well start a running club.” The nearest running club<br />
to <strong>the</strong> ARC was Alpha Centurion Runners in Clubview and <strong>be</strong>cause <strong>of</strong> all <strong>the</strong> <strong>new</strong> building developments in Irene, <strong>the</strong><br />
group thought a closer running club would <strong>be</strong> ideal. Shortly afterwards, on 1 February 1994, Irene Road Running<br />
Club was <strong>of</strong>ficially affiliated to Athletics Gauteng North (AGN).<br />
Initially, <strong>the</strong>re was no clubhouse or any facilities for runners. “We started our time trial under a tree. There was<br />
nothing, only <strong>be</strong>autiful peaceful roads to run on within <strong>the</strong> ARC,” says Wynand Breytenbach, general manager <strong>of</strong><br />
IRRC. In 1998, <strong>the</strong> ARC donated an old building that had originally housed pigs, to <strong>the</strong> club. “We turned it into<br />
our existing clubhouse,” says Wynand. Today <strong>the</strong> clubhouse is a social hub after time trials on Tuesday evenings.<br />
The club started small. During <strong>the</strong> first year <strong>of</strong> its existence, 60 mem<strong>be</strong>rs joined. Six years later, in 2000, <strong>the</strong><br />
club’s mem<strong>be</strong>rship reached more than 400. By <strong>the</strong>n, it was <strong>the</strong> largest club in <strong>the</strong> province and one <strong>of</strong> <strong>the</strong><br />
few clubs in <strong>the</strong> country that consisted <strong>of</strong> more than 300 mem<strong>be</strong>rs. Today, it is still <strong>the</strong> only club in <strong>the</strong><br />
province with more than 400 mem<strong>be</strong>rs and this year, mem<strong>be</strong>rship has reached close to 730, making it <strong>the</strong><br />
second largest club in <strong>the</strong> country, according to Wynand.<br />
Initially a little tree, symbolising <strong>the</strong> trees in <strong>the</strong> grounds <strong>of</strong> <strong>the</strong> ARC, was used as <strong>the</strong> club’s logo. A couple<br />
<strong>of</strong> years later, club mem<strong>be</strong>rs decided to emphasise <strong>the</strong>ir strong feelings towards fun and extended <strong>the</strong><br />
club’s logo to ‘Serious about our r(f)un’. “That is what we are all about – fun,” says Wynand.<br />
The club’s main focus is on <strong>the</strong> recreational runner and walker as club mem<strong>be</strong>rs <strong>be</strong>lieve <strong>the</strong>re are<br />
enough organisations that support pr<strong>of</strong>essional athletes. IRRC chooses to provide opportunities for<br />
everyone who has <strong>the</strong> desire to run or walk. The club aims to make everyone feel like a champion<br />
in his or her own right. “Our club is what mem<strong>be</strong>rs make <strong>of</strong> it.” The mem<strong>be</strong>rs’ commitment to <strong>the</strong><br />
club is portrayed in <strong>the</strong> num<strong>be</strong>r <strong>of</strong> chairmen <strong>the</strong> club has had since its start. Since 1994, <strong>the</strong>re have<br />
only <strong>be</strong>en three chairmen, with Pieter Olivier serving as <strong>the</strong> present chairman.<br />
ClUBHOUSE<br />
The clubhouse is built on <strong>the</strong> grounds <strong>of</strong> <strong>the</strong> ARC Irene Campus in a very sought after farm<br />
environment. The biggest advantage is <strong>the</strong> safe training routes with a minimum <strong>of</strong> traffic and<br />
a variety <strong>of</strong> flat, hilly and cross country courses. All mem<strong>be</strong>rs have access to <strong>the</strong> campus at all<br />
times. Ano<strong>the</strong>r <strong>be</strong>nefit <strong>of</strong> <strong>the</strong> campus is that it is large enough to host road races without <strong>the</strong><br />
need to use public roads. There are complete start and finish venues with safe parking for<br />
7 000 vehicles.<br />
The club facilities include a bar that is open after time trials and a shop where mem<strong>be</strong>rs<br />
can buy club colours and running shoes. A special club social, with a different <strong>the</strong>me,<br />
is held every first Tuesday <strong>of</strong> each month. Light meals are sold and lucky draw prizes are<br />
given away.<br />
TRAINING<br />
The club <strong>of</strong>fers organised training sessions throughout <strong>the</strong> week. An <strong>of</strong>ficial training<br />
school is hosted at <strong>the</strong> ARC and it is managed by a personal trainer. All training<br />
programmes are freely available to club mem<strong>be</strong>rs while mem<strong>be</strong>rs <strong>of</strong> o<strong>the</strong>r clubs are<br />
welcome to join <strong>the</strong> training programmes at a monthly fee. Training programmes,<br />
held from Mondays to Sundays, cater for all, from <strong>the</strong> long distance Comrades<br />
runner to runners wanting to specialise in shorter distances. Depending on <strong>the</strong><br />
time <strong>of</strong> <strong>the</strong> year, up to 60 runners show up for daily training runs. A num<strong>be</strong>r <strong>of</strong><br />
mem<strong>be</strong>rs focus on triathlons, duathlons and adventure races while most juniors<br />
enjoy <strong>the</strong> cross country season.<br />
ROAD RUNNING AND COMRADES<br />
The club entered a record num<strong>be</strong>r <strong>of</strong> 228 runners for Comrades in 2005,<br />
placing <strong>the</strong>m second <strong>of</strong> 975 clubs in terms <strong>of</strong> num<strong>be</strong>rs. <strong>This</strong> year, 166<br />
IRRC runners entered Comrades, making Irene <strong>the</strong> third biggest club at<br />
Comrades. Over 85% <strong>of</strong> <strong>the</strong> Irene entrants finished <strong>the</strong> 2009 race, while<br />
three got silver medals and over 12 runners earned Bill Rowan medals, says<br />
Wynand. Ano<strong>the</strong>r 150 club mem<strong>be</strong>rs go along to Comrades every year<br />
and enjoy <strong>the</strong> race from <strong>the</strong> comfort <strong>of</strong> <strong>the</strong> two support stations along<br />
<strong>the</strong> route as well as at <strong>the</strong> finish area.<br />
// The club’s main focus is on<br />
<strong>the</strong> recreational runner and walker<br />
as club mem<strong>be</strong>rs <strong>be</strong>lieve <strong>the</strong>re are<br />
enough organisations that support<br />
pr<strong>of</strong>essional athletes. //<br />
The club makes sure that each and every Comrades runner is<br />
looked after and pampered <strong>be</strong>fore <strong>the</strong> big race. Comrades<br />
runners get goodie bags stacked with expensive products<br />
such as socks, supplements and a rucksack.
The club prides itself on having already won a Comrades gold medal, despite <strong>the</strong> fact that its focus is on recreational and<br />
not pr<strong>of</strong>essional runners. Ann Chester won gold for <strong>the</strong> club at Comrades in 1998 and in 2005, Heleen Jou<strong>be</strong>rt finished<br />
as <strong>the</strong> 13th lady overall.<br />
ROAD WAlKING<br />
The club has one <strong>of</strong> <strong>the</strong> biggest walking sections with nearly 80 walkers following specialised training programmes.<br />
Assistance or training is given to <strong>the</strong>m by o<strong>the</strong>r experienced walkers and outside coaches. The club has some<br />
exceptional walkers such as Gerard van den Raad, Annatjie Greyvenstein and Elsa Meyer. All three have excelled and<br />
achieved national colours. These three Grand Masters <strong>will</strong> participate in <strong>the</strong> Sydney 2009 World Masters Games<br />
held in Octo<strong>be</strong>r. Elsa is also <strong>the</strong> South African 20km champion and Annatjie <strong>the</strong> 10km champ. Their fellow club<br />
mate, Belinda Skinner, won <strong>the</strong> SA 30km Championships recently held in Oudtshoorn.<br />
RACES AND TIME TRIAlS<br />
The club hosts two big road races during <strong>the</strong> year. The Irene 10/21.1km is run in Novem<strong>be</strong>r and has <strong>be</strong>come<br />
one <strong>of</strong> <strong>the</strong> largest events <strong>of</strong> its kind. The 5 000 entries at <strong>the</strong> 2006 event propelled <strong>the</strong> race to within <strong>the</strong> top<br />
ten largest races in <strong>the</strong> country. The race has <strong>be</strong>en sponsored by Liqui Fruit for <strong>the</strong> past 13 years. A <strong>new</strong> route<br />
was introduced last year, making it an even <strong>be</strong>tter race within a tranquil environment.<br />
The second race, <strong>the</strong> Irene Lantern Race, is a 10km event in February and is not only <strong>the</strong> largest night race,<br />
but also one <strong>of</strong> <strong>the</strong> largest 10km races in <strong>the</strong> country. The average num<strong>be</strong>r <strong>of</strong> entries for large night races<br />
in <strong>the</strong> country is about 1 000 while <strong>the</strong> Lantern Race attracts more than 4 000 competitors. The <strong>be</strong>auty<br />
<strong>of</strong> <strong>the</strong> race is that lanterns light <strong>the</strong> entire route. A third race, a 15km event, is in <strong>the</strong> pipeline and IRRC<br />
promises that this race <strong>will</strong> <strong>be</strong> run in a true farm atmosphere. In 2006, Irene presented its first cross<br />
country event and <strong>the</strong> event is now a fixture on <strong>the</strong> cross country event calendar.<br />
Time trials are held on a Tuesday evening on <strong>the</strong> grounds <strong>of</strong> <strong>the</strong> ARC. Starting time is 17:30 from<br />
Septem<strong>be</strong>r to April and 17:15 from May to August. Training is allowed on <strong>the</strong> premises from 13:00<br />
during weekdays with no restrictions over weekends. Time trials are well attended with more than<br />
100 mem<strong>be</strong>rs participating on some evenings.<br />
// It’s our team spirit and visibility at<br />
races that stand out. People can see we<br />
are having fun. //<br />
SOCIAl SCENE<br />
The club <strong>be</strong>lieves <strong>the</strong>re should <strong>be</strong> a healthy balance <strong>be</strong>tween participation in sport and <strong>the</strong><br />
enjoyment <strong>the</strong>re<strong>of</strong> - both for mem<strong>be</strong>rs and <strong>the</strong>ir families - as this is a good way to stimulate<br />
growth and sustainability in sport. The club’s social scene includes:<br />
Away weekends to attend races countrywide.<br />
Away weekends twice a year with emphasis placed on family involvement ra<strong>the</strong>r than<br />
running.<br />
Club tents and refreshments are provided at most races. The club has a catering<br />
trolley with c<strong>of</strong>fee, tea and eats. Gerard van den Raad, without fail, gets <strong>the</strong> trolley<br />
to all <strong>the</strong> races, while Koos Loots, a social mem<strong>be</strong>r, makes sure everyone is well<br />
hydrated and fed after a race and that runner’s tog bags are exactly where <strong>the</strong>y<br />
were left.<br />
Monthly socials are held at <strong>the</strong> club with presentations by sponsors, medical and<br />
nutritional experts and gear suppliers.<br />
Pre- and post-Comrades functions.<br />
Spring Race/Hat Run.<br />
A special social evening is held every first Tuesday <strong>of</strong> <strong>the</strong> month. These evenings<br />
are very popular and <strong>be</strong>tween 200 and 300 people attend. It is also an<br />
opportunity for medical suppliers, coaches and suppliers <strong>of</strong> shoes and clothing<br />
to show <strong>of</strong>f <strong>the</strong> latest in technology. These functions serve as <strong>the</strong> perfect<br />
opportunity for mem<strong>be</strong>rs to build team spirit. Sometimes <strong>the</strong> men even get<br />
<strong>the</strong> chance to show <strong>of</strong>f <strong>the</strong>ir baking skills by baking pancakes for fellow<br />
club mates.<br />
A key element in <strong>the</strong> success <strong>of</strong> IRRC is communication. Every Monday<br />
morning, each mem<strong>be</strong>r receives a <strong>new</strong>sletter with photos <strong>of</strong> <strong>the</strong> weekend<br />
races and <strong>the</strong> latest club <strong>new</strong>s. In this way, mem<strong>be</strong>rs get to share in each<br />
o<strong>the</strong>r’s joy and sometimes even sorrow, says Wynand.<br />
And as it goes in all clubs, IRRC has a group <strong>of</strong> runners who make <strong>the</strong><br />
club unique. “We call <strong>the</strong>m <strong>the</strong> Doringboom gang; <strong>the</strong>y love to sit<br />
under a specific tree after a time trial and sometimes <strong>the</strong>y enjoy <strong>the</strong><br />
drinks more than <strong>the</strong> run,” says Wynand.<br />
A formal function known as <strong>the</strong> Chairman’s Ball is held once a year;<br />
this year it was held at <strong>the</strong> Irene Country Club. “We dress up, drink<br />
and dance. It’s a chance to show each o<strong>the</strong>r we own clo<strong>the</strong>s o<strong>the</strong>r<br />
than our running shoes, shorts and vests. Sometimes we don’t<br />
even recognise each o<strong>the</strong>r.” Ano<strong>the</strong>r more informal function is<br />
held at <strong>the</strong> end <strong>of</strong> <strong>the</strong> year and includes a prize giving ceremony<br />
where athletes are not only rewarded for outstanding<br />
performances, but also for anything remarkable or unique<br />
<strong>the</strong>y have done in running circles. Comrades runners get to<br />
celebrate <strong>the</strong>ir journey at a post-Comrades party held at <strong>the</strong><br />
clubhouse just after <strong>the</strong> race.<br />
37<br />
ANNERIEN VAN SCHAlKWyK<br />
STUART BOWIE, JOHAN DE KlERK,<br />
MARINA VAN DEVENTER AND<br />
PIETER OlIVIER.
38<br />
ClUB REVIEW<br />
“It’s our team spirit and visibility at races that stand out. People can see we are having fun. Our club colours are also<br />
nice. Some mem<strong>be</strong>rs have joined just <strong>be</strong>cause <strong>the</strong>y liked it so much,” says Wynand.<br />
MEMBER SPOTlIGHT<br />
The club’s fun focus does not mean that it doesn’t attract top athletes. Numerous Irene athletes finish in top<br />
positions at a lot <strong>of</strong> running and walking races held every weekend. Annerien van Schalkwyk is one such a mem<strong>be</strong>r.<br />
She finished second overall in <strong>the</strong> Spar Grand Prix Ladies Challenge in 2007. In 2008, she finished third at <strong>the</strong><br />
5 000m South African Track and Field Championships in Stellenbosch and fourth at <strong>the</strong> Two Oceans Half Marathon<br />
in 2008 and 2009. She was also <strong>the</strong> first lady <strong>home</strong> in <strong>the</strong> South African Half Marathon Championships in<br />
Port Eliza<strong>be</strong>th in a personal <strong>be</strong>st <strong>of</strong> 1:11:49. She represented South Africa at <strong>the</strong> IAAF Half Marathon<br />
Championships in 2008 in Brazil and in Octo<strong>be</strong>r, she is on her way to <strong>the</strong> same championships, this time in England.<br />
The club prides itself on its strong veteran runners: Dirk Cloete, Greg Barnes, Ansie Viljoen and Lettie Saayman<br />
feature amongst <strong>the</strong> stronger veteran athletes.<br />
ACHIEVEMENTS<br />
The club is proud <strong>of</strong> <strong>the</strong>ir group performances:<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
A name which <strong>will</strong> probably <strong>be</strong> carved into Irene’s history books is that<br />
<strong>of</strong> Marina van Deventer. She recently made <strong>the</strong> front page <strong>of</strong> several<br />
<strong>new</strong>spapers after she was dragged for kilometres through <strong>the</strong> snow at<br />
<strong>the</strong> gruelling 52km Rhodes Ultra Marathon. Marina broke her ankle in<br />
two places after stepping in a hole about 25km into <strong>the</strong> race. Fellow<br />
athletes had to set it using thorn branches and plastic bags. The road<br />
<strong>the</strong> athletes were running on was covered in snow and no vehicles<br />
could gain access. Fellow running mates dragged her through <strong>the</strong><br />
snow <strong>be</strong>fore <strong>the</strong>y could find help at a medical station. Marina is<br />
recovering well and still attending time trials, though she can’t run,<br />
says Wynand.<br />
Most entries for many races such as <strong>the</strong> Spar Ladies races.<br />
Top five largest clubs with entries at Comrades and Two Oceans.<br />
Most entries in a num<strong>be</strong>r <strong>of</strong> community events.<br />
Largest support group at <strong>the</strong> Wheelchair Race for <strong>the</strong><br />
Pretoria School for <strong>the</strong> Disabled.<br />
Gauteng North Club Time Trial Champions.<br />
In 2007 mem<strong>be</strong>rs <strong>of</strong> <strong>the</strong> club achieved:<br />
175 podium positions at races.<br />
31 athletes received provincial colours for a<br />
variety <strong>of</strong> events.<br />
One athlete received National Colours and<br />
represented South Africa (Annerien).<br />
Two national titles (Annerien and Annatjie).<br />
DEVElOPMENT AND COMMUNITy PROGRAMMES<br />
The club is committed to <strong>the</strong> upliftment <strong>of</strong> disadvantaged athletes. A substantial<br />
amount <strong>of</strong> funds is used to subsidise running gear and race fees to runners<br />
who would o<strong>the</strong>rwise not have <strong>be</strong>en able to participate in <strong>the</strong> sport.<br />
A num<strong>be</strong>r <strong>of</strong> charities and community organisations also <strong>be</strong>nefit from funds<br />
raised during club activities. Beneficiaries include Irene Homes for <strong>the</strong><br />
mentally disabled. Last year, <strong>the</strong> club donated R6 000 to Irene Homes,<br />
a <strong>be</strong>neficiary <strong>of</strong> <strong>the</strong> club’s annual Hat Race held at <strong>the</strong> Wally Hayward Race<br />
in May.<br />
Tshwane Child and Family Welfare Society is <strong>the</strong> <strong>be</strong>neficiary <strong>of</strong> <strong>the</strong><br />
Irene 10/21.1km race. Various o<strong>the</strong>r community projects include <strong>the</strong><br />
collection <strong>of</strong> blankets, stationery, food and Christmas gifts during<br />
<strong>the</strong> year. Mem<strong>be</strong>rs also regularly donate clothing and toys for needy<br />
families. “We try to reach out to communities and make a difference<br />
in <strong>the</strong> lives <strong>of</strong> o<strong>the</strong>rs. It’s not just about us,” says Wynand.<br />
Irene is a club that functions as a big family. “We care for each<br />
o<strong>the</strong>r and want people to enjoy life in a healthy environment<br />
through socialising and exercising.” If you are as serious about<br />
having fun as you are about running, you might want to<br />
consider putting on your running shoes and start running for<br />
this club.<br />
CLUB CoNTACT DETAILS:<br />
WyNAND BREyTENBACH<br />
012 654 0005 / 082 937 0733<br />
info@irenerunner.co.za<br />
MICHELLE PIETERS<br />
GIVING BACK TO THE COMMUNITy.<br />
WINNERS OF THE ANNUAl COCKTAIl COMPETITION. GERARD VAN DEN RAAD<br />
// Last year, <strong>the</strong> club donated<br />
R6 000 to Irene Homes, a <strong>be</strong>neficiary <strong>of</strong><br />
<strong>the</strong> club’s annual Hat Race held at <strong>the</strong><br />
Wally Hayward Race in May. //<br />
THE IRENE MANAGEMENT.<br />
THE ANNUAl HAT RACE.
TuksSport Sport School for young talented athletes<br />
The TuksSport High School is starting a full time track and fi eld academy in January 2010. The<br />
programme <strong>will</strong> focus on jumps, sprints and hurdles which <strong>will</strong> provide <strong>the</strong> opportunity for high<br />
school aged athletes to train daily at a world class facility under elite coaches. The programme<br />
integrates <strong>the</strong> athlete’s academic, technical and scientifi c support.<br />
Lux Gordhan has recently <strong>be</strong>en appointed to <strong>the</strong> TuksSport Athletics<br />
Academy to manage and coach <strong>the</strong> athletes in <strong>the</strong> academy. He has<br />
coached many South African champions in various events in track<br />
and fi eld and lately specialised in jumps and sprints. <strong>This</strong> year his<br />
athletes won six medals at <strong>the</strong> SA championships. He is an IAAF<br />
Elite Jump coach and holds an IAAF Level 2 certifi cate.<br />
Hennie Kriel, manager <strong>of</strong> <strong>the</strong> TuksAthletics Club was <strong>the</strong> Blue<br />
Bulls and SWD fi tness and conditioning coach for nine years <strong>be</strong>fore<br />
<strong>be</strong>coming involved with athletics again.<br />
To apply for 2010:<br />
Contact <strong>the</strong> academy <strong>of</strong>fi ce at:<br />
012 362 9875<br />
maryna@hpc.co.za<br />
Danie at 082 924 0712<br />
For more information visit our website:<br />
www.hpc.co.za (click on hpc Academy)
40<br />
My GOAl<br />
The<br />
29<br />
Minute Challenge<br />
From zero to hero in one short year<br />
The month <strong>of</strong> August was a quiet one for me. A week <strong>of</strong> leave and two weeks <strong>of</strong><br />
bronchitis shoved my training to <strong>the</strong> fur<strong>the</strong>st corner <strong>of</strong> my mind. After my personal<br />
triumph (completing <strong>the</strong> 8km Discovery Walk <strong>the</strong> Talk), I was keen to try any race, but<br />
<strong>the</strong>re was one hidden element that I did not factor in, <strong>the</strong> one setback that accustomed<br />
runners know about, namely, life. It seems that no matter how good your intentions are,<br />
life gets in <strong>the</strong> way.<br />
Let’s backtrack a little to <strong>the</strong> point just after my 8km achievement<br />
walk. Giving myself a few days to rest was my only objective after<br />
<strong>the</strong> walk and so, I did not frequent <strong>the</strong> gym, did not hit <strong>the</strong> road,<br />
did not tighten my takkie laces. By <strong>the</strong> second week <strong>of</strong> August,<br />
I was keen to pursue my training routine once again. I went to<br />
<strong>the</strong> gym every day, pushed myself to 30 minute run-walks and<br />
even went to a step class, where to my absolute joy, I found<br />
I could keep up. My fitness was definitely improving.<br />
The one bane to my running career was my constant eating.<br />
Running, I thought, is supposed to help you lose weight, but with<br />
my constant eating, <strong>the</strong>re was a definite <strong>new</strong> and unsightly bulge<br />
creeping over <strong>the</strong> top <strong>of</strong> my jeans. It’s okay, I told myself, my<br />
body <strong>will</strong> adjust. I thought about what I was eating and how it<br />
was ei<strong>the</strong>r helping or hindering me. Dairy, I found, was poisonous<br />
to my system. I have suffered from severe attacks <strong>of</strong> sinus since<br />
I was a child, and with my <strong>new</strong> hobby, it seemed my sinuses were<br />
always dry and painful. Dairy had to go.<br />
My second setback was an ulcer. A simple, tiny hole in my<br />
stomach which led to heartburn and chest pain, and I decided<br />
c<strong>of</strong>fee and alcohol were <strong>the</strong> next items on my ‘do not eat’ list.<br />
Then, my final sacrifice. Though I was loa<strong>the</strong> to give it up, I k<strong>new</strong><br />
that sugar was a slow killer, hardening my arteries and collecting<br />
pools <strong>of</strong> fat around my organs and so, I decided to give it up.<br />
Despite my <strong>be</strong>st efforts on <strong>the</strong> health front, a difficult year, too<br />
many late nights and some very bad habits caught up with me.<br />
I got bronchitis. For two weeks, running and any o<strong>the</strong>r physical<br />
activities were <strong>of</strong>f <strong>the</strong> cards. Every night, I went to sleep hoping<br />
to magically <strong>be</strong> cured by morning, and woke up <strong>the</strong> next day<br />
with what felt like a humpback whale sitting on my chest.<br />
I downed cough syrup, antibiotics, cortisone and anti-histamines<br />
in a desperate attempt to recover.<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
In my 30 years <strong>of</strong> life, one thing I’ve learned is that people can<br />
talk <strong>the</strong>mselves into almost anything. I would like to tell you that<br />
my <strong>new</strong> eating habits stuck, but I feel ashamed to lie to you,<br />
my committed audience. I have had some sugar, three cups <strong>of</strong><br />
c<strong>of</strong>fee and cheese in <strong>the</strong> last few weeks. Every night, I would<br />
feel hunger pangs grab my stomach. Every morning, I felt a deep<br />
sense <strong>of</strong> loss for my first cup <strong>of</strong> c<strong>of</strong>fee. Chocolate called to me in<br />
a seductive voice and I succum<strong>be</strong>d. I managed to convince myself<br />
that <strong>be</strong>ing sick means empty calories, that an illness is a good<br />
reason to do no exercise at all. I told myself <strong>the</strong>se myths in my<br />
most persuasive tone, and managed to convince myself.<br />
August is now at an end and my lack <strong>of</strong> training and compulsive<br />
eating have led me to a variety <strong>of</strong> conclusions. The first is that<br />
eating a lot is not a bad thing as long as I make <strong>the</strong> effort to use<br />
that energy. My second is that if I’m serious about this running<br />
thing, if I really want to change my life, <strong>the</strong>n I need, literally, to<br />
change my life.<br />
Next week, I <strong>be</strong>gin my <strong>new</strong> training schedule. Even as I write<br />
this, I feel an almost imperceptible internal groan. Not ano<strong>the</strong>r<br />
mid-year resolution! And yet, somehow I feel that this may <strong>be</strong><br />
// With my constant eating, <strong>the</strong>re was a definite <strong>new</strong><br />
and unsightly bulge creeping over <strong>the</strong> top <strong>of</strong> my jeans. //<br />
achievable. My simple plan? 20 minutes a day. 20 minutes a day<br />
on <strong>the</strong> treadmill is achievable. Why, you ask, is this achievable<br />
when my o<strong>the</strong>r goals have fallen so far by <strong>the</strong> wayside? Frankly,<br />
my <strong>be</strong>lief in myself stems from all <strong>of</strong> you reading this article.<br />
It is <strong>the</strong> stories <strong>of</strong> o<strong>the</strong>r runners, and my realization that I cannot<br />
let down <strong>the</strong> readers who have <strong>be</strong>en following my stories that<br />
make me <strong>be</strong>lieve I can do this.<br />
I <strong>be</strong>lieve in myself and I thank you, all <strong>of</strong> you committed readers,<br />
who <strong>be</strong>lieve in me and are spurring me on to meet my goals. You<br />
are my inspiration.<br />
NA’AMA OREN<br />
Stress<br />
relief<br />
tools for<br />
fast-paced<br />
Modern Athletes<br />
Stress is really common nowadays and we see it in almost<br />
every part <strong>of</strong> our lives. Stress can come from many<br />
different places, work pressures, taking care <strong>of</strong> a family,<br />
health problems, etc, <strong>the</strong> list goes on and on. Stress relief is<br />
about you as a whole person. To deal with stress, you need<br />
to find balance in all aspects <strong>of</strong> your life, to restore <strong>the</strong><br />
balance in your body.<br />
Some <strong>of</strong> <strong>the</strong> effects <strong>of</strong> stress include skin problems<br />
(especially breakouts <strong>of</strong> pimples amongst women),<br />
digestive problems (such as Irritable Bowel Syndrome),<br />
irritability and fatigue (which could prevent you from<br />
exercising), illnesses caused by immune system weakness,<br />
high blood pressure and a variety <strong>of</strong> o<strong>the</strong>rs.<br />
Below are some useful, tried and trusted stress relief<br />
tips which can help you restore <strong>the</strong> natural balance and<br />
<strong>be</strong>come <strong>the</strong> <strong>be</strong>st person you can <strong>be</strong>.<br />
1It’s just life, don’t take it so seriously. Nobody<br />
ever got to <strong>the</strong>ir death <strong>be</strong>d and claimed, “I wish<br />
I had worked more.” Although pressures <strong>of</strong> a<br />
modern lifestyle require us to work harder and longer<br />
hours than ever <strong>be</strong>fore, make sure you schedule time in<br />
every week to spend with family or yourself. Leave work<br />
worries at work. Remem<strong>be</strong>r, you shouldn’t worry about<br />
what you can’t control.<br />
2<br />
Learn to brea<strong>the</strong> diaphragmatically. Your<br />
diaphragm is <strong>the</strong> muscle under your ribcage which<br />
controls breathing. Put your hand just under your<br />
ribs and push your stomach outwards as you take a deep<br />
breath. <strong>This</strong> causes <strong>the</strong> diaphragm to contract and <strong>the</strong> ribs<br />
to move out, leaving more space in <strong>the</strong> chest cavity for <strong>the</strong><br />
lungs to expand, thus, helping you take in a bigger breath.<br />
When faced with stress, focus on your breathing. Brea<strong>the</strong><br />
in for four counts, hold <strong>the</strong> breath for two and <strong>the</strong>n<br />
brea<strong>the</strong> out slowly for four. Do this a few times (not too<br />
<strong>of</strong>ten or you <strong>will</strong> get dizzy) to help clear your mind.<br />
3<br />
Go outside. Too <strong>of</strong>ten, we stay in <strong>the</strong> <strong>of</strong>fice<br />
chained to our desks. When you are struggling with<br />
a particular issue, go outside and take a 10 minute<br />
brisk walk. <strong>This</strong> <strong>will</strong> help you clear your mind and get blood<br />
moving in your body, helping to feed oxygen to your brain.<br />
4<br />
Tell someone a joke. Laughter really is <strong>the</strong> <strong>be</strong>st<br />
medicine. Find someone at work that you know<br />
well and tell <strong>the</strong>m a joke, a funny incident that you<br />
know <strong>of</strong> or ask <strong>the</strong>m for a joke <strong>of</strong> <strong>the</strong>irs. Focus on staying<br />
in that moment.<br />
5<br />
Exercise, exercise, exercise. I cannot stress<br />
enough <strong>the</strong> importance <strong>of</strong> exercise. Whe<strong>the</strong>r you<br />
are a running enthusiast, a triathlete, a cyclist or<br />
even a yoga fanatic, exercise is <strong>the</strong> <strong>be</strong>st thing you can do<br />
for your body. Exercise releases endorphins in <strong>the</strong> brain,<br />
making you feel happier and giving you <strong>the</strong> tools you need<br />
to cope with stress.<br />
Use <strong>the</strong>se tips to help you get your life back on track.<br />
Remem<strong>be</strong>r, <strong>the</strong>se are lifestyle tips, not quick fixes. You<br />
need to practise <strong>the</strong>m as <strong>of</strong>ten as you can for maximum<br />
effect. With a clearer and more balanced mind, you’re<br />
guaranteed to have a fuller and more balanced life.
ClUB NEWS<br />
Well Done<br />
Al<strong>be</strong>rton!<br />
The following athletes from<br />
Al<strong>be</strong>rton Amateur Athletics Club<br />
have made <strong>the</strong> Central Gauteng<br />
Team and <strong>will</strong> <strong>be</strong> going to <strong>the</strong><br />
SA Cross Country Championships in<br />
Tshwane on 12 Septem<strong>be</strong>r.<br />
GIRlS AND WOMEN<br />
Sunel Oliver – Girls u/10<br />
Jessica Aylward – Girls u/12<br />
Tharien Erasmus – Girls u/12<br />
Nicole Van der Merwe – Girls<br />
u/12<br />
Alicia Schmidt – Girls u/12<br />
Chante Giliomee – Girls u/13<br />
Melissa Pretorius – Girls u/15<br />
Tarika Brand – Girls u/17<br />
Cindy Beeming – Ladies (Master<br />
50-54)<br />
BOyS AND MEN<br />
Tjaart Kilian – Boys u/13<br />
Daniel Kichenbrand – Boys u/15<br />
Andre Venter – Boys u/17<br />
Wellington Nukwa – Boys u/17<br />
Andries Venter – Men (Veteran<br />
45-49)<br />
Frans Nxumalo – Men (Master<br />
50-54)<br />
TIME TRIAl REVIEW<br />
Jeppe<br />
Modern Athlete <strong>will</strong> <strong>be</strong> reviewing time trials<br />
available to runners in Gauteng to let you<br />
know what’s out <strong>the</strong>re when you’re looking<br />
to work on your speed. We’ll also give you<br />
a short description <strong>of</strong> <strong>the</strong> course, logistical<br />
details and our Modern Athlete ranking.<br />
BOKSBURG ATHlETIC ClUB<br />
Address: Thomas Pringle Street, alongside<br />
Jimmy Cawood Park, opposite Boksburg<br />
City Stadium.<br />
When: Wednesdays – 18:00 in spring and summer<br />
and 17:45 in winter.<br />
Distances: 4km (one loop) and 8km (two loops <strong>of</strong><br />
<strong>the</strong> 4km).<br />
A group <strong>of</strong> runners from Jeppe quondam Athletics<br />
Section recently took a break from <strong>the</strong> hustle and bustle <strong>of</strong><br />
Gauteng and ran <strong>the</strong> Skukuza Half Marathon in <strong>the</strong> Kruger<br />
National Park on 1 August. It is a race limited to 1 000 runners<br />
and entries need to <strong>be</strong> submitted a year in advance. Only a<br />
select few get <strong>the</strong> chance to participate in this spectacular race.<br />
“It is so amazing to run in <strong>the</strong> Kruger. The smell <strong>of</strong> nature and<br />
clear air makes you wonder what we are doing in Gauteng!<br />
We even had buck running next to us!” says Bev Browne.<br />
Al<strong>be</strong>rton Amateur Athletic Club Time Trials<br />
25 AUGUST 2009<br />
4KM lADIES<br />
1 C Giliomee 16:12<br />
2 L Sales 18:33<br />
3 C Sales 18:38<br />
4 K Van Wyk 19:23<br />
4KM MEN<br />
1 A Beeming (Jnr) 14:36<br />
2 VE Lotter 14:56<br />
3 A Venter (Snr) 16:06<br />
4 Timothy 16:16<br />
5 R Van Der Westhuizen 16:36<br />
6 A Ferreira 17:12<br />
7 M Harbinson 18:23<br />
8 A Bollaert 19:23<br />
9 A Wareing 26:29<br />
10 F Maloney 26:29<br />
1 SEPTEMBER 2009<br />
2KM lADIES WAlKERS<br />
1 K Ferreira 20:20<br />
2 E De Lange 20:20<br />
2KM lADIES<br />
1 J Aylward 7:16<br />
2 N Van Der Merwe 7:20<br />
3 T Erasmus 7:34<br />
4 L Sales 7:51<br />
5 A Schmidt 8:19<br />
6 C Sales 8:19<br />
7 S Olivier 8:35<br />
8 N Mibisi 8:47<br />
9 E Edwards 9:39<br />
10 M Myeni 9:47<br />
2KM MEN<br />
1 D Van Der Merwe 7:32<br />
2 A Ferreira 8:26<br />
3 Q Duvenhage 9:12<br />
4 D Venter 9:27<br />
4KM lADIES<br />
1 C Giliomee 15:42<br />
2 M Pretorius 16:24<br />
3 T Brand 17:33<br />
4 L Coston 18:51<br />
5 K Van Wyk 19:18<br />
6 C Oosthuizen 20:40<br />
7 L Dunn 23:09<br />
8 A Botha 23:22<br />
9 M Welgemoed 27:46<br />
10 N Blignaut 27:46<br />
11 B Mckenzie 32:17<br />
4KM MEN<br />
1 C Swanepoel 11:59<br />
2 D Rosslee 13:35<br />
3 A Beeming 13:45<br />
4 TJ Kilian 14:03<br />
5 JM Botha 14:22<br />
6 G Rynhoud 14:59<br />
7 S Hugo 15:38<br />
8 R Mcewan 15:38<br />
9 R Schoeman 15:41<br />
10 V Le Roux 15:42<br />
11 D Kichenbrand 15:59<br />
12 A Venter (Snr) 16:12<br />
13 R Van Der Westhuizen 16:04<br />
14 C Charles 16:40<br />
15 S Kichenbrand 17:28<br />
16 E Le Maitre 19:26<br />
17 W Nukwa 20:58<br />
18 C Erdley 22:07<br />
19 H Niederborker 23:02<br />
20 F Maloney 23:02<br />
21 A Wareing 23:56<br />
22 H Schwandt 32:17<br />
23 B Bainbridge 32:17<br />
6KM MEN<br />
1 VE Lotter 21:51<br />
2 W Koekemoer 22:14<br />
8KM MEN<br />
1 B Matiso 25:06<br />
If you have any club <strong>new</strong>s or time trial results you would like to<br />
share, we would like to hear from you. Send your <strong>new</strong>s to<br />
editor@modernathlete.co.za.<br />
BokSBURG<br />
Don’t worry about parking when you arrive at this time trial,<br />
<strong>the</strong> Boksburg Blitz. There is ample parking in Jimmy Cawood<br />
Park, where <strong>the</strong> time trial starts. The time trial is well attended<br />
and in summer months, attracts up to 40 runners and walkers.<br />
Mem<strong>be</strong>rs <strong>of</strong> Boksburg Athletic Club are very proud <strong>of</strong> <strong>the</strong>ir time<br />
trial and welcome visitors to run it.<br />
The <strong>be</strong>st thing about this time trial is that it is run on very quiet<br />
roads with nearly no cars to interrupt <strong>the</strong> speed session. It starts<br />
quite flat around <strong>the</strong> park, which gives you a chance to warm<br />
up and find your rhythm. The time trial makes its way along<br />
President Brand Street, into Andrew Murray Street and into <strong>the</strong><br />
service path <strong>of</strong> Jubilee Road. <strong>This</strong> is <strong>the</strong> start <strong>of</strong> <strong>the</strong> first little<br />
climb <strong>of</strong> about 250m.<br />
Sportsmans Warehouse Boksburg Blitz Time Trial Results<br />
5 AUGUST 2009<br />
4KM<br />
1 Michael Atkins 14:41<br />
2 Alroy Savides 15:06<br />
3 Michael Pienaar 15:36<br />
4 Michael Sithole 15:51<br />
5 Shelley van der Spuy 17:24<br />
6 Fred Strom<strong>be</strong>ck 17:48<br />
7 Derek van der Spuy 18:34<br />
8 Wynand Strydom 18:34<br />
9 Jannie Heath 18:51<br />
10 Gregg Peebles 18:54<br />
11 Marlene Venter 19:05<br />
12 Marque Bartlett 19:19<br />
13 Andrew Tesselaar 20:07<br />
14 Sanet Botha 20:51<br />
15 Brian Gould 20:52<br />
16 Clive Griffiths 20:52<br />
17 Thabo Modise 20:58<br />
18 Mark Rogers 26:02<br />
19 Sipho Tshabalala 21:23<br />
20 Jenny Rogers 21:31<br />
21 Bets Greyling 21:33<br />
22 Eshter Blignaut 21:41<br />
23 Belinde Goose (Snr) 22:30<br />
24 Amanda Harvey 22:42<br />
25 Gavin du Plooy 22:48<br />
26 Brian Moholo 23:18<br />
27 Bronwyn Savides 23:35<br />
28 Tracy Bown 23:54<br />
29 Megan Pegram 23:54<br />
30 Glen Terry 24:50<br />
31 Rody Malatji 25:16<br />
8KM<br />
1 Trevor Toerien 29:55<br />
2 Wimpie Stroe<strong>be</strong>l 29:55<br />
12 AUGUST 2009<br />
4KM<br />
1 Trevor Toerien 14:47<br />
2 Byron Jones 14:47<br />
3 Wynand Strydom 15:04<br />
4 Alroy Savides 15:07<br />
5 Michael Pienaar 15:41<br />
6 Michael Sithole 15:49<br />
7 A.N. O<strong>the</strong>r 16:07<br />
8 Shelley van der Spuy 17:31<br />
9 Yolanda Koekemoer 18:01<br />
10 Bronwyn Strydom 19:13<br />
11 Dirk du Plessis 19:13<br />
12 Elize Douglas 19:15<br />
13 William Douglas 19:15<br />
14 Pieter Botha 19:34<br />
15 Marque Bartlett 19:37<br />
16 Andrew Tesselaar 19:40<br />
17 Brian Gould 19:44<br />
18 A.N. O<strong>the</strong>r 19:55<br />
19 Moji Mokobori 19:57<br />
20 Clive Griffiths 20:49<br />
21 Andre Dercksen 20:54<br />
22 Lucas Pretorius 21:17<br />
23 A.N. O<strong>the</strong>r 21:35<br />
24 Sipho Tshabalala 21:44<br />
25 Willie Pieterse 21:49<br />
26 Eshter Blignaut 22:12<br />
27 Jenny Rogers 22:22<br />
28 Sheree Rogers 22:22<br />
29 Gavin Du Plooy 22:26<br />
30 Bets Greyling 22:48<br />
31 Renate Landman 22:53<br />
32 Wayne Fleming 23:57<br />
33 Jenni Reynolds 24:02<br />
34 Brian Moholo 24:57<br />
35 Bronwyn Savides 25:00<br />
36 Joshua Molebatsi 25:41<br />
37 Peter Ramaboa 25:41<br />
38 Glen Terry 26:05<br />
8KM<br />
1 Iain Morshead 29:42<br />
2 Wimpie Stroe<strong>be</strong>l 32:00<br />
3 Thabo Modise 32:43<br />
4 Grant Freeff 35:00<br />
5 Fred Strom<strong>be</strong>ck 37:18<br />
19 AUGUST 2009<br />
4KM<br />
1 Michael Pienaar (No Club) 15:11<br />
2 Derek van der Spuy 16:05<br />
3 Mike van Eck (Celtic Harriers) 16:55<br />
4 Dirk du Plessis 16:59<br />
5 Shelly van der Spuy 17:41<br />
6 Fred Strom<strong>be</strong>ck 17:42<br />
7 Jannie Heath 18:05<br />
8 Marlene Venter 18:21<br />
9 Ro<strong>be</strong>rto Jardim (MAD) 18:22<br />
10 Andrew Tesselaar (SWP) 19:31<br />
11 A.N. O<strong>the</strong>r 20:33<br />
12 Lucas Pretorius 21:15<br />
13 Clive Griffiths 21:30<br />
14 Eshter Blignaut 21:30<br />
15 Michelle Pieters (Fit2000) 21:47<br />
16 Sipho Tshabalala 22:25<br />
17 Harold Rossouw 22:37<br />
18 Janice Pondicas (Jeppe) 22:58<br />
19 Surita Botha (SWP) 23:25<br />
20 Gavin du Plooy 23:25<br />
21 Brian Moholo (Lesedi) 24:47<br />
22 Megan Pegram (St Dominics) 25:09<br />
23 Christina Mahlangu (No Club) 25:30<br />
24 Glen Terry 26:12<br />
8KM<br />
1 Trevor Toerien 29:50<br />
2 Thabo Modise 31:24<br />
26 AUGUST 2009<br />
4KM<br />
1 Thabo Nkuna 13:26<br />
2 Trevor Toerien 14:39<br />
3 Wynand Strydom 15:06<br />
4 Michael Pienaar 15:08<br />
5 Alroy Savides 15:28<br />
6 A.N. O<strong>the</strong>r 15:30<br />
7 Michael Sithole 16:53<br />
8 Shelley van der Spuy 16:54<br />
9 Derek van der Spuy 16:54<br />
10 Dirk du Plessis 16:54<br />
11 Jacques Oel<strong>of</strong>se 17:11<br />
12 Gregg Peebles 17:54<br />
13 Pieter Botha 17:57<br />
14 William Douglas 18:15<br />
15 Moji Mokobori 18:58<br />
16 Mandy Mackridge 18:59<br />
17 Rashika Rampersadh 19:15<br />
18 Andrew Tesselaar 19:19<br />
19 Marque Bartlett 19:21<br />
20 Brian Gould 19:32<br />
21 Johan van Rooyen 19:54<br />
22 Willie Pieterse 21:07<br />
23 Shane Marital 21:28<br />
24 Lucas Pretorius 21:36<br />
25 Jenny Rogers 21:52<br />
26 Harold Rossouw 21:52<br />
27 Eshter Blignaut 22:28<br />
28 Sheree Rogers 22:28<br />
29 Gavin du Plooy 22:39<br />
30 Joshua Molebatsi 22:43<br />
31 Huntley Harris 23:20<br />
32 John Chaplin 23:20<br />
33 Tracy Bown (PB) 23:43<br />
BECOME A CONTRIBUTOR<br />
After this hill, a mix <strong>of</strong> comfortable, flat and downhill<br />
running awaits you until just after <strong>the</strong> 2km mark. You<br />
climb once again for about 200m <strong>be</strong>fore making a<br />
u-turn. <strong>This</strong> is when you can make up time as it is flat and<br />
downhill all <strong>the</strong> way to <strong>the</strong> 3km mark. After a third and last<br />
little climb <strong>of</strong> about 300m, you can finish fast and strong<br />
down a 400m downhill to <strong>the</strong> park. The 8km is simply two<br />
laps <strong>of</strong> <strong>the</strong> 4km.<br />
<strong>This</strong> is a great time trial if you are looking for a mix <strong>of</strong> short<br />
climbs combined with fast downhills. A good course to run<br />
a PB on.<br />
DIFFICUlTy RATING: 2 OUT OF 5.<br />
After time trials, runners usually get toge<strong>the</strong>r in <strong>the</strong> club’s<br />
own pub, <strong>the</strong> Finish Line, situated under <strong>the</strong> grand stand<br />
<strong>of</strong> <strong>the</strong> Boksburg City Stadium for a well deserved <strong>be</strong>verage.<br />
Run any good time trial routes lately? Share your experience with us.<br />
log onto our website<br />
www.modernathlete.co.za.<br />
BECOME A CONTRIBUTOR<br />
41<br />
34 Surita Botha 23:49<br />
35 Amanda Harvey 24:12<br />
36 Julie Morrison 24:12<br />
37 Mike Moriarty 24:12<br />
38 Jessica-Lee Bown 24:27<br />
39 Abigail Butcher 24:34<br />
40 Barbara Oglesby 24:45<br />
41 Glen Terry 25:16<br />
42 A.N. O<strong>the</strong>r 29:06<br />
43 A.N. O<strong>the</strong>r 29:06<br />
8KM<br />
1 Jannie Heath 37:03<br />
2 SEPTEMBER 2009<br />
4KM<br />
1 Trevor Toerien 14:12<br />
2 Wynand Strydom 14:35<br />
3 Michael Pienaar (MAD) 15:06<br />
4 Michael Sithole 15:48<br />
5 Shelley van der Spuy 16:50<br />
6 Derek van der Spuy 16:50<br />
7 Salome Brits (BN) 17:10<br />
8 Jason Perridge 17:14<br />
9 A.N. O<strong>the</strong>r 17:15<br />
10 Yolanda Koekemoer (Toyota) 17:54<br />
11 Coenie Berowsky 18:17<br />
12 Moji Mokobori (Rainbow) 18:22<br />
13 Kyle Plage (NC) 18:26<br />
14 A.N. O<strong>the</strong>r 19:08<br />
15 Andrew Tesselaar (SWP) 19:17<br />
16 Marque Bartlett 19:30<br />
17 Mandy Mackridge (MAD) 19:32<br />
18 Mandi Dudula 19:48<br />
19 Brian Gould (SWP) 19:48<br />
20 Jayde Morrison 20:12<br />
21 A.N. O<strong>the</strong>r 20:25<br />
22 A.N. O<strong>the</strong>r 20:26<br />
23 A.N. O<strong>the</strong>r 20:36<br />
24 Clive Griffiths 20:54<br />
25 Jenny Rogers 21:13<br />
26 Sheree Rogers 21:15<br />
27 Huntley Harris 21:20<br />
28 Lucas Pretorius 21:30<br />
29 Eric Oaker 21:37<br />
30 A.N. O<strong>the</strong>r 21:38<br />
31 Mark Rogers 21:42<br />
32 Harold Rossouw 21:50<br />
33 Eshter Blignaut 22:04<br />
34 Japie Dorfling 22:30<br />
35 Gavin Du Plooy 22:50<br />
36 A.N. O<strong>the</strong>r 22:58<br />
37 Gordon Plage (NC) 23:13<br />
38 Gareth Manson 23:38<br />
39 Amanda Harvey 23:38<br />
40 Julie Morrison 24:07<br />
41 Megan Pegram (SD) 24:08<br />
42 Glen Terry 24:09<br />
43 A.N. O<strong>the</strong>r 24:15<br />
44 Joshua Molebatsi 24:15<br />
45 Willie Pieterse 28:47<br />
46 Lynette de Beer 29:11<br />
47 Reu<strong>be</strong>n Aldum (NC) 29:18<br />
48 Sam Smit (SD) 29:20<br />
49 Bianca Dingelstad 29:30<br />
50 Ashleigh Hamilton-Hall (SD) 29:44<br />
51 Camilla Green 29:47<br />
52 Fern Quantrill (MAD) 30:21<br />
53 Dale Plage (NC) 30:22<br />
54 Brent Plage (NC) 32:13<br />
55 Raquel Marques (SD) 32:13<br />
8KM<br />
1 Wimpie Stroe<strong>be</strong>l 29:54<br />
2 Fred Strom<strong>be</strong>ck 37:00
42<br />
GlOBAl RUNNER<br />
Is inflation running<br />
away from you?<br />
ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za<br />
Brian Marshall,<br />
a walker from<br />
Fit 2000, at <strong>the</strong><br />
New York 5/10<br />
Day Circuit<br />
Race held from<br />
22 April to 2 May.<br />
Brian competed<br />
in <strong>the</strong> ten day<br />
race and walked<br />
701km. The circuit<br />
race was on a<br />
one mile route in<br />
Flushing Meadows,<br />
Queens, New York.<br />
Ann Floisand (left), an ex South African, and<br />
her friend, Karen Groundwater, a runner from<br />
Sunninghill Striders in Sandton, at <strong>the</strong> finish line <strong>of</strong><br />
<strong>the</strong> San Francisco Half Marathon. It was Ann’s first<br />
race ever and Karen’s 4th half marathon.<br />
If you have a picture <strong>of</strong> you or a friend at an international race and<br />
would like to share it with us, go to www.modernathlete.co.za<br />
and <strong>be</strong>come a contributor.<br />
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The finish <strong>of</strong> <strong>the</strong> 1st Half<br />
Marathon in San Francisco. <strong>This</strong><br />
event is unique in <strong>the</strong> sense that<br />
<strong>the</strong>re are two half marathons that<br />
take place during <strong>the</strong> actual full<br />
San Francisco Marathon. Almost<br />
sounds like a half marathon relay,<br />
<strong>the</strong> 1st Half Marathon, is most<br />
popular as competitors run over <strong>the</strong><br />
Golden Gate Bridge.<br />
Karen running over <strong>the</strong><br />
Golden Gate Bridge.<br />
BECOME A CONTRIBUTOR<br />
Brian with<br />
his trophy<br />
after<br />
placing<br />
second in<br />
his age<br />
category<br />
50-59.
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