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40 My GOAl The 29 Minute Challenge From zero to hero in one short year The month of August was a quiet one for me. A week of leave and two weeks of bronchitis shoved my training to the furthest corner of my mind. After my personal triumph (completing the 8km Discovery Walk the Talk), I was keen to try any race, but there was one hidden element that I did not factor in, the one setback that accustomed runners know about, namely, life. It seems that no matter how good your intentions are, life gets in the way. Let’s backtrack a little to the point just after my 8km achievement walk. Giving myself a few days to rest was my only objective after the walk and so, I did not frequent the gym, did not hit the road, did not tighten my takkie laces. By the second week of August, I was keen to pursue my training routine once again. I went to the gym every day, pushed myself to 30 minute run-walks and even went to a step class, where to my absolute joy, I found I could keep up. My fitness was definitely improving. The one bane to my running career was my constant eating. Running, I thought, is supposed to help you lose weight, but with my constant eating, there was a definite new and unsightly bulge creeping over the top of my jeans. It’s okay, I told myself, my body will adjust. I thought about what I was eating and how it was either helping or hindering me. Dairy, I found, was poisonous to my system. I have suffered from severe attacks of sinus since I was a child, and with my new hobby, it seemed my sinuses were always dry and painful. Dairy had to go. My second setback was an ulcer. A simple, tiny hole in my stomach which led to heartburn and chest pain, and I decided coffee and alcohol were the next items on my ‘do not eat’ list. Then, my final sacrifice. Though I was loathe to give it up, I knew that sugar was a slow killer, hardening my arteries and collecting pools of fat around my organs and so, I decided to give it up. Despite my best efforts on the health front, a difficult year, too many late nights and some very bad habits caught up with me. I got bronchitis. For two weeks, running and any other physical activities were off the cards. Every night, I went to sleep hoping to magically be cured by morning, and woke up the next day with what felt like a humpback whale sitting on my chest. I downed cough syrup, antibiotics, cortisone and anti-histamines in a desperate attempt to recover. ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za In my 30 years of life, one thing I’ve learned is that people can talk themselves into almost anything. I would like to tell you that my new eating habits stuck, but I feel ashamed to lie to you, my committed audience. I have had some sugar, three cups of coffee and cheese in the last few weeks. Every night, I would feel hunger pangs grab my stomach. Every morning, I felt a deep sense of loss for my first cup of coffee. Chocolate called to me in a seductive voice and I succumbed. I managed to convince myself that being sick means empty calories, that an illness is a good reason to do no exercise at all. I told myself these myths in my most persuasive tone, and managed to convince myself. August is now at an end and my lack of training and compulsive eating have led me to a variety of conclusions. The first is that eating a lot is not a bad thing as long as I make the effort to use that energy. My second is that if I’m serious about this running thing, if I really want to change my life, then I need, literally, to change my life. Next week, I begin my new training schedule. Even as I write this, I feel an almost imperceptible internal groan. Not another mid-year resolution! And yet, somehow I feel that this may be // With my constant eating, there was a definite new and unsightly bulge creeping over the top of my jeans. // achievable. My simple plan? 20 minutes a day. 20 minutes a day on the treadmill is achievable. Why, you ask, is this achievable when my other goals have fallen so far by the wayside? Frankly, my belief in myself stems from all of you reading this article. It is the stories of other runners, and my realization that I cannot let down the readers who have been following my stories that make me believe I can do this. I believe in myself and I thank you, all of you committed readers, who believe in me and are spurring me on to meet my goals. You are my inspiration. NA’AMA OREN Stress relief tools for fast-paced Modern Athletes Stress is really common nowadays and we see it in almost every part of our lives. Stress can come from many different places, work pressures, taking care of a family, health problems, etc, the list goes on and on. Stress relief is about you as a whole person. To deal with stress, you need to find balance in all aspects of your life, to restore the balance in your body. Some of the effects of stress include skin problems (especially breakouts of pimples amongst women), digestive problems (such as Irritable Bowel Syndrome), irritability and fatigue (which could prevent you from exercising), illnesses caused by immune system weakness, high blood pressure and a variety of others. Below are some useful, tried and trusted stress relief tips which can help you restore the natural balance and become the best person you can be. 1It’s just life, don’t take it so seriously. Nobody ever got to their death bed and claimed, “I wish I had worked more.” Although pressures of a modern lifestyle require us to work harder and longer hours than ever before, make sure you schedule time in every week to spend with family or yourself. Leave work worries at work. Remember, you shouldn’t worry about what you can’t control. 2 Learn to breathe diaphragmatically. Your diaphragm is the muscle under your ribcage which controls breathing. Put your hand just under your ribs and push your stomach outwards as you take a deep breath. This causes the diaphragm to contract and the ribs to move out, leaving more space in the chest cavity for the lungs to expand, thus, helping you take in a bigger breath. When faced with stress, focus on your breathing. Breathe in for four counts, hold the breath for two and then breathe out slowly for four. Do this a few times (not too often or you will get dizzy) to help clear your mind. 3 Go outside. Too often, we stay in the office chained to our desks. When you are struggling with a particular issue, go outside and take a 10 minute brisk walk. This will help you clear your mind and get blood moving in your body, helping to feed oxygen to your brain. 4 Tell someone a joke. Laughter really is the best medicine. Find someone at work that you know well and tell them a joke, a funny incident that you know of or ask them for a joke of theirs. Focus on staying in that moment. 5 Exercise, exercise, exercise. I cannot stress enough the importance of exercise. Whether you are a running enthusiast, a triathlete, a cyclist or even a yoga fanatic, exercise is the best thing you can do for your body. Exercise releases endorphins in the brain, making you feel happier and giving you the tools you need to cope with stress. Use these tips to help you get your life back on track. Remember, these are lifestyle tips, not quick fixes. You need to practise them as often as you can for maximum effect. With a clearer and more balanced mind, you’re guaranteed to have a fuller and more balanced life.
ClUB NEWS Well Done Alberton! The following athletes from Alberton Amateur Athletics Club have made the Central Gauteng Team and will be going to the SA Cross Country Championships in Tshwane on 12 September. GIRlS AND WOMEN Sunel Oliver – Girls u/10 Jessica Aylward – Girls u/12 Tharien Erasmus – Girls u/12 Nicole Van der Merwe – Girls u/12 Alicia Schmidt – Girls u/12 Chante Giliomee – Girls u/13 Melissa Pretorius – Girls u/15 Tarika Brand – Girls u/17 Cindy Beeming – Ladies (Master 50-54) BOyS AND MEN Tjaart Kilian – Boys u/13 Daniel Kichenbrand – Boys u/15 Andre Venter – Boys u/17 Wellington Nukwa – Boys u/17 Andries Venter – Men (Veteran 45-49) Frans Nxumalo – Men (Master 50-54) TIME TRIAl REVIEW Jeppe Modern Athlete will be reviewing time trials available to runners in Gauteng to let you know what’s out there when you’re looking to work on your speed. We’ll also give you a short description of the course, logistical details and our Modern Athlete ranking. BOKSBURG ATHlETIC ClUB Address: Thomas Pringle Street, alongside Jimmy Cawood Park, opposite Boksburg City Stadium. When: Wednesdays – 18:00 in spring and summer and 17:45 in winter. Distances: 4km (one loop) and 8km (two loops of the 4km). A group of runners from Jeppe quondam Athletics Section recently took a break from the hustle and bustle of Gauteng and ran the Skukuza Half Marathon in the Kruger National Park on 1 August. It is a race limited to 1 000 runners and entries need to be submitted a year in advance. Only a select few get the chance to participate in this spectacular race. “It is so amazing to run in the Kruger. The smell of nature and clear air makes you wonder what we are doing in Gauteng! We even had buck running next to us!” says Bev Browne. Alberton Amateur Athletic Club Time Trials 25 AUGUST 2009 4KM lADIES 1 C Giliomee 16:12 2 L Sales 18:33 3 C Sales 18:38 4 K Van Wyk 19:23 4KM MEN 1 A Beeming (Jnr) 14:36 2 VE Lotter 14:56 3 A Venter (Snr) 16:06 4 Timothy 16:16 5 R Van Der Westhuizen 16:36 6 A Ferreira 17:12 7 M Harbinson 18:23 8 A Bollaert 19:23 9 A Wareing 26:29 10 F Maloney 26:29 1 SEPTEMBER 2009 2KM lADIES WAlKERS 1 K Ferreira 20:20 2 E De Lange 20:20 2KM lADIES 1 J Aylward 7:16 2 N Van Der Merwe 7:20 3 T Erasmus 7:34 4 L Sales 7:51 5 A Schmidt 8:19 6 C Sales 8:19 7 S Olivier 8:35 8 N Mibisi 8:47 9 E Edwards 9:39 10 M Myeni 9:47 2KM MEN 1 D Van Der Merwe 7:32 2 A Ferreira 8:26 3 Q Duvenhage 9:12 4 D Venter 9:27 4KM lADIES 1 C Giliomee 15:42 2 M Pretorius 16:24 3 T Brand 17:33 4 L Coston 18:51 5 K Van Wyk 19:18 6 C Oosthuizen 20:40 7 L Dunn 23:09 8 A Botha 23:22 9 M Welgemoed 27:46 10 N Blignaut 27:46 11 B Mckenzie 32:17 4KM MEN 1 C Swanepoel 11:59 2 D Rosslee 13:35 3 A Beeming 13:45 4 TJ Kilian 14:03 5 JM Botha 14:22 6 G Rynhoud 14:59 7 S Hugo 15:38 8 R Mcewan 15:38 9 R Schoeman 15:41 10 V Le Roux 15:42 11 D Kichenbrand 15:59 12 A Venter (Snr) 16:12 13 R Van Der Westhuizen 16:04 14 C Charles 16:40 15 S Kichenbrand 17:28 16 E Le Maitre 19:26 17 W Nukwa 20:58 18 C Erdley 22:07 19 H Niederborker 23:02 20 F Maloney 23:02 21 A Wareing 23:56 22 H Schwandt 32:17 23 B Bainbridge 32:17 6KM MEN 1 VE Lotter 21:51 2 W Koekemoer 22:14 8KM MEN 1 B Matiso 25:06 If you have any club news or time trial results you would like to share, we would like to hear from you. Send your news to editor@modernathlete.co.za. BokSBURG Don’t worry about parking when you arrive at this time trial, the Boksburg Blitz. There is ample parking in Jimmy Cawood Park, where the time trial starts. The time trial is well attended and in summer months, attracts up to 40 runners and walkers. Members of Boksburg Athletic Club are very proud of their time trial and welcome visitors to run it. The best thing about this time trial is that it is run on very quiet roads with nearly no cars to interrupt the speed session. It starts quite flat around the park, which gives you a chance to warm up and find your rhythm. The time trial makes its way along President Brand Street, into Andrew Murray Street and into the service path of Jubilee Road. This is the start of the first little climb of about 250m. Sportsmans Warehouse Boksburg Blitz Time Trial Results 5 AUGUST 2009 4KM 1 Michael Atkins 14:41 2 Alroy Savides 15:06 3 Michael Pienaar 15:36 4 Michael Sithole 15:51 5 Shelley van der Spuy 17:24 6 Fred Strombeck 17:48 7 Derek van der Spuy 18:34 8 Wynand Strydom 18:34 9 Jannie Heath 18:51 10 Gregg Peebles 18:54 11 Marlene Venter 19:05 12 Marque Bartlett 19:19 13 Andrew Tesselaar 20:07 14 Sanet Botha 20:51 15 Brian Gould 20:52 16 Clive Griffiths 20:52 17 Thabo Modise 20:58 18 Mark Rogers 26:02 19 Sipho Tshabalala 21:23 20 Jenny Rogers 21:31 21 Bets Greyling 21:33 22 Eshter Blignaut 21:41 23 Belinde Goose (Snr) 22:30 24 Amanda Harvey 22:42 25 Gavin du Plooy 22:48 26 Brian Moholo 23:18 27 Bronwyn Savides 23:35 28 Tracy Bown 23:54 29 Megan Pegram 23:54 30 Glen Terry 24:50 31 Rody Malatji 25:16 8KM 1 Trevor Toerien 29:55 2 Wimpie Stroebel 29:55 12 AUGUST 2009 4KM 1 Trevor Toerien 14:47 2 Byron Jones 14:47 3 Wynand Strydom 15:04 4 Alroy Savides 15:07 5 Michael Pienaar 15:41 6 Michael Sithole 15:49 7 A.N. Other 16:07 8 Shelley van der Spuy 17:31 9 Yolanda Koekemoer 18:01 10 Bronwyn Strydom 19:13 11 Dirk du Plessis 19:13 12 Elize Douglas 19:15 13 William Douglas 19:15 14 Pieter Botha 19:34 15 Marque Bartlett 19:37 16 Andrew Tesselaar 19:40 17 Brian Gould 19:44 18 A.N. Other 19:55 19 Moji Mokobori 19:57 20 Clive Griffiths 20:49 21 Andre Dercksen 20:54 22 Lucas Pretorius 21:17 23 A.N. Other 21:35 24 Sipho Tshabalala 21:44 25 Willie Pieterse 21:49 26 Eshter Blignaut 22:12 27 Jenny Rogers 22:22 28 Sheree Rogers 22:22 29 Gavin Du Plooy 22:26 30 Bets Greyling 22:48 31 Renate Landman 22:53 32 Wayne Fleming 23:57 33 Jenni Reynolds 24:02 34 Brian Moholo 24:57 35 Bronwyn Savides 25:00 36 Joshua Molebatsi 25:41 37 Peter Ramaboa 25:41 38 Glen Terry 26:05 8KM 1 Iain Morshead 29:42 2 Wimpie Stroebel 32:00 3 Thabo Modise 32:43 4 Grant Freeff 35:00 5 Fred Strombeck 37:18 19 AUGUST 2009 4KM 1 Michael Pienaar (No Club) 15:11 2 Derek van der Spuy 16:05 3 Mike van Eck (Celtic Harriers) 16:55 4 Dirk du Plessis 16:59 5 Shelly van der Spuy 17:41 6 Fred Strombeck 17:42 7 Jannie Heath 18:05 8 Marlene Venter 18:21 9 Roberto Jardim (MAD) 18:22 10 Andrew Tesselaar (SWP) 19:31 11 A.N. Other 20:33 12 Lucas Pretorius 21:15 13 Clive Griffiths 21:30 14 Eshter Blignaut 21:30 15 Michelle Pieters (Fit2000) 21:47 16 Sipho Tshabalala 22:25 17 Harold Rossouw 22:37 18 Janice Pondicas (Jeppe) 22:58 19 Surita Botha (SWP) 23:25 20 Gavin du Plooy 23:25 21 Brian Moholo (Lesedi) 24:47 22 Megan Pegram (St Dominics) 25:09 23 Christina Mahlangu (No Club) 25:30 24 Glen Terry 26:12 8KM 1 Trevor Toerien 29:50 2 Thabo Modise 31:24 26 AUGUST 2009 4KM 1 Thabo Nkuna 13:26 2 Trevor Toerien 14:39 3 Wynand Strydom 15:06 4 Michael Pienaar 15:08 5 Alroy Savides 15:28 6 A.N. Other 15:30 7 Michael Sithole 16:53 8 Shelley van der Spuy 16:54 9 Derek van der Spuy 16:54 10 Dirk du Plessis 16:54 11 Jacques Oelofse 17:11 12 Gregg Peebles 17:54 13 Pieter Botha 17:57 14 William Douglas 18:15 15 Moji Mokobori 18:58 16 Mandy Mackridge 18:59 17 Rashika Rampersadh 19:15 18 Andrew Tesselaar 19:19 19 Marque Bartlett 19:21 20 Brian Gould 19:32 21 Johan van Rooyen 19:54 22 Willie Pieterse 21:07 23 Shane Marital 21:28 24 Lucas Pretorius 21:36 25 Jenny Rogers 21:52 26 Harold Rossouw 21:52 27 Eshter Blignaut 22:28 28 Sheree Rogers 22:28 29 Gavin du Plooy 22:39 30 Joshua Molebatsi 22:43 31 Huntley Harris 23:20 32 John Chaplin 23:20 33 Tracy Bown (PB) 23:43 BECOME A CONTRIBUTOR After this hill, a mix of comfortable, flat and downhill running awaits you until just after the 2km mark. You climb once again for about 200m before making a u-turn. This is when you can make up time as it is flat and downhill all the way to the 3km mark. After a third and last little climb of about 300m, you can finish fast and strong down a 400m downhill to the park. The 8km is simply two laps of the 4km. This is a great time trial if you are looking for a mix of short climbs combined with fast downhills. A good course to run a PB on. DIFFICUlTy RATING: 2 OUT OF 5. After time trials, runners usually get together in the club’s own pub, the Finish Line, situated under the grand stand of the Boksburg City Stadium for a well deserved beverage. Run any good time trial routes lately? Share your experience with us. log onto our website www.modernathlete.co.za. BECOME A CONTRIBUTOR 41 34 Surita Botha 23:49 35 Amanda Harvey 24:12 36 Julie Morrison 24:12 37 Mike Moriarty 24:12 38 Jessica-Lee Bown 24:27 39 Abigail Butcher 24:34 40 Barbara Oglesby 24:45 41 Glen Terry 25:16 42 A.N. Other 29:06 43 A.N. Other 29:06 8KM 1 Jannie Heath 37:03 2 SEPTEMBER 2009 4KM 1 Trevor Toerien 14:12 2 Wynand Strydom 14:35 3 Michael Pienaar (MAD) 15:06 4 Michael Sithole 15:48 5 Shelley van der Spuy 16:50 6 Derek van der Spuy 16:50 7 Salome Brits (BN) 17:10 8 Jason Perridge 17:14 9 A.N. Other 17:15 10 Yolanda Koekemoer (Toyota) 17:54 11 Coenie Berowsky 18:17 12 Moji Mokobori (Rainbow) 18:22 13 Kyle Plage (NC) 18:26 14 A.N. Other 19:08 15 Andrew Tesselaar (SWP) 19:17 16 Marque Bartlett 19:30 17 Mandy Mackridge (MAD) 19:32 18 Mandi Dudula 19:48 19 Brian Gould (SWP) 19:48 20 Jayde Morrison 20:12 21 A.N. Other 20:25 22 A.N. Other 20:26 23 A.N. Other 20:36 24 Clive Griffiths 20:54 25 Jenny Rogers 21:13 26 Sheree Rogers 21:15 27 Huntley Harris 21:20 28 Lucas Pretorius 21:30 29 Eric Oaker 21:37 30 A.N. Other 21:38 31 Mark Rogers 21:42 32 Harold Rossouw 21:50 33 Eshter Blignaut 22:04 34 Japie Dorfling 22:30 35 Gavin Du Plooy 22:50 36 A.N. Other 22:58 37 Gordon Plage (NC) 23:13 38 Gareth Manson 23:38 39 Amanda Harvey 23:38 40 Julie Morrison 24:07 41 Megan Pegram (SD) 24:08 42 Glen Terry 24:09 43 A.N. Other 24:15 44 Joshua Molebatsi 24:15 45 Willie Pieterse 28:47 46 Lynette de Beer 29:11 47 Reuben Aldum (NC) 29:18 48 Sam Smit (SD) 29:20 49 Bianca Dingelstad 29:30 50 Ashleigh Hamilton-Hall (SD) 29:44 51 Camilla Green 29:47 52 Fern Quantrill (MAD) 30:21 53 Dale Plage (NC) 30:22 54 Brent Plage (NC) 32:13 55 Raquel Marques (SD) 32:13 8KM 1 Wimpie Stroebel 29:54 2 Fred Strombeck 37:00
Page 1 and 2: September 2009 FREE The Desert Runn
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Page 5 and 6: Readers’ Comments We receive so m
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Page 11 and 12: time I was not embarrassed to run.
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