ISSUE 44 / March 2013
www.modernathlete.co.za
2013
BUMPER Two Oceans Edition
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We’re supporting runners to exceed their expectations in this year’s Two Oceans.
Support the development of sport in South Africa by opening a Nedbank Sport Affinity Account. We know that you care about a lot more than just banking. Nedbank is committed to developing the sport of road running in South Africa by sponsoring the Comrades Marathon – the ultimate human race. That’s why we introduced the Sport Affinity programme, which supports and promotes sports development in South Africa through The Sports Trust. By using your Nedbank Sport Affinity Credit Card, Current, Savings or Investment Account you too can help the development of road running, at no cost to you. So far we have donated over R62 million to more than 261 sports development projects countrywide. To get involved and make a difference to the cause you care about call us on 0860 DO GOOD (0860 36 4663) or visit your nearest Nedbank branch.
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Contents
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Issue 44 March 2013
8 FEATURES
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TWO OCEANS The world’s most beautiful marathon has arrived – and it is going to be bigger and better than ever before, with a record sized field!
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TOUGH AS NAILS SA adventure addict Pierre Carter is taking on one of the world’s toughest adventure races, the Red Bull X-Alps.
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MY STORY Christelle van Rooyen shares her Dare to Tri 70.3 journey with us.
MY GOAL We speak to Two Oceans Marathon and Half Marathon first-timers about their expectations for race day.
BODY SCIENCE Can drinking water be dangerous? Here’s what you need to know about overhydration.
NUTRITION Nuts and seeds are not only a great on-the-go snack, they can also be healthy add-ons in meals.
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JOURNEY OF THE HEART Leading up to Comrades, we’re featuring four of the amazing Unogwaya Challenge team members each month.
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GALE FORCE John Gale has competed in every ABSA Cape Epic and is looking forward to this year’s 10th anniversary ride, and many more.
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REGULARS
BALANCING ACT Soapie actress Milan Murray juggles a hectic schedule with her new-found love of trail running.
RUNNING AND SPORT Pro racing driver Gugu Zulu will trade in four wheels for two when he takes on his first ABSA Cape Epic in April.
TRAINING Running Coach Ray Orchison gives his lastminute race day tips for Two Oceans runners.
WOMEN’S RUNNING The Vital-Comrades Seminars gave the ladies the know-how and motivation for a great Comrades run.
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DARE TO TRI We feature two of our Dare to Tri Academy members who are stepping up to the full Ironman in April.
GEAR The new Boost foam rubber in adidas shoes provides more energy-return – it’s almost like running on the moon!
LIVING LEGENDS Multiple SA champ Nicole Fuller was a star of the 90s and loved touring the world with SA teams.
AND MORE... 4
EDITOR
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COMRADES MARATHON
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RACE reports
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LETTERS
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RACE CALENDAR
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RACE PREVIEW
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GREAT TRAILS OF SA
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CLUB REVIEW
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ATHLETES IN ACTION
PUBLISHER Mike Bray, mikeb@modernathlete.co.za | EDITOR Michelle Carnegie | JOURNALIST Lauren van der Vyver | WESTERN CAPE MANAGER AND JOURNALIST Sean Falconer | SUB EDITOR Sean Falconer | SALES EXECUTIVE Rui Dos Santos, ruids@modernathlete.co.za, 082 462 0006, Janice Pondicas, 083 533 6990, janice@modernathlete.co.za | DESIGNER Nicole de Villiers | SUBSCRIPTION AND DISTRIBUTION Rui Dos Santos, ruids@modernathlete.co.za, 011 879 1900 | CONTRIBUTORS Christelle Van Rooyen, Christine Peters, Salome Scholtz, CMA, Delaine Cools, Jacques Marais, Ray Orchison, Tom Cottrell, Carien Du Plessis | IMAGES John Gale, Jetline Action Photo, ABSA Cape Epic, Lauren van der Vyver, Race Organisers, Lisa de Speville, ASA, iStock, Comrades Marathon Association, Pierre Carter, Jacques Marais, Jon Meinking (ishotimages), Nicole Fuller, John Mosdell, Geoff Hesse, Cherie Vale/Newsport Media, Kate Selwood, Nick Muzik, Michael Bouffe, Stephan Griesel, Sean Falconer, adidas, Brenton Geach, Two Oceans | COVER IMAGE Shawn Benjamin/www.arkimages.com | A Modern Athlete publication, 92, 1st Avenue, Edenvale. Tel. 011 454 1542. Modern Athlete is accredited by the ABC with an average monthly circulation of 31 796 (Jan – March 2012).
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The information, views and advice published in ‘Modern Athlete’ are the opinions of our various contributors – we recommend that you consult with your doctor prior to embarking on any training or exercise routine. Modern Athlete can accept no liability for any injury or loss due to the information carried in this publication. Copyright subsists in all work published in this publication. Any reproduction or adaptation, in whole or in part, without written permission of the publishers is strictly prohibited and is an act of copyright infringement which may, in certain circumstances, constitute a criminal offence.
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Editor
Ready, Steady,
OCEANS!
It’s Two Oceans time, and what an awesome event to look forward to! With close to 10 000 runners entered into the ultra marathon and another 16 000-plus running the Half Marathon, the 2013 Old Mutual Two Oceans Marathon promises to be as spectacular and as beautiful as ever. Add the two trail runs, the various fun runs and the International Friendship Run, and you have the biggest running event in South Africa. In celebration of this great event, Modern Athlete brings you a bumper Two Oceans Edition. Not only do we have a special print run of 40 000 issues this month, we have also bumped up this edition by an extra eight pages to make sure we bring you the best, the latest and the most inspirational Two Oceans news as well as the latest sporting news in the industry. This issue is dedicated to all the Two Oceans runners out there. You were all brave enough to set a goal, to train hard in the early morning hours when others were still sleeping, and to persevere. Now is the time to reap the benefits. It is your time to shine. Modern Athlete will have a stand at the Two Oceans expo, so come share your goals for Two Oceans, or just pop in and say hi, we would love to meet you! We have some great prizes and giveaways, so be sure to look out for our stand.
I wish you all an awesome run. See you at the race and on the road. Till next month!
Michelle
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Thank you for all the great letters we receive. If you would like to send us a letter regarding any topic send it to letters@modernathlete.co.za. (Note that some letters have been shortened due to space limitations.)
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You Offer So Much More!
WINNING LETTER
Thank you so much for your interesting and motivational magazine. We are so tired of being fed an unchanging diet of articles on how to improve our 5, 10, 21km times, how to get out of bed in the morning and, of course, how to lose 5kg!
Addicted To Running
They say that we’re crazy, that enjoyment turns to addiction and habits to obsession. They say the early mornings are ridiculous, strict diets bizarre and compulsion to be on one’s feet for hours on end, unheard of. Then again, they’re not runners. Running is a joy, an excitement and an honour. There’s nothing better than the stress-relieving qualities of a gentle jog, or the powerful feeling of a solid sprint. Be it 5km or an ultra-marathon, the ability to run is nothing that can be purchased or shortcut. Every minute on one’s feet or sweat droplet swiped aside, is never in vain. The gift to run and enjoy it is a lifelong blessing.
It is so refreshing to read the many well-written, innovative and fresh articles each month in Modern Athlete. Somehow you have managed to keep your 40th edition as fresh and interesting as your very first one! I particularly enjoy reading about my athletic heroes in your Living Legends series. It is clear that your writers do their homework and always provide fresh insights and information on these athletes who have left the limelight. There are too many other excellent articles to mention. Suffice to say that I read the whole magazine from cover to cover every month. May Modern Athlete go from strength to strength! – CHRIS WILCOCK
There’s nothing I enjoy more than an encouraging word from a fellow runner during a race. To encourage is to share love, and to share love is to win. It is so great how one can start up a conversation with a complete stranger and immediately forget about the burning sensation crawling up your legs, or your rasping breath you’re shamefully trying to conceal. I will never grow tired of the feeling of joy I get when encouraged during a race, or the appreciative smile a tired runner gives from sharing a heartening word.
Thank You, Modern Athlete!
So to those that think we’re crazy, that think it’s not worth it, I urge you to give it a try. All it takes is one step, and before you know it, you’re hooked like the rest of us ‘crazy’ runners. – NICOLE BRITTAIN
I loaned a friend’s bike and on 1 September I began my Half WOMAN adventure. I was most fortunate to have the support of two friends, Russell 1 and Russel 2, who I trained with. Most importantly though, was the Modern Athlete Dare to Tri training programme that was published monthly in the magazine.
Celebrating Life
We adapted the programme to our time constraints. Thank you for the brilliant programme and the supportive opportunity to enter and complete the biggest journey of my 42 years, thanks to the base that I obtained from a solid training programme! Thank you, Modern Athlete, and the 70.3 gurus, you helped me find something solid within myself at a time in my life where it really counts! – AMANDAY JEFFREY
My first half marathon was possibly more daunting than climbing Kilimanjaro. Factors contributing to my trepidation were my age (69) and the fact that I only started running at the age of 68. In this time I also had three breaks due to injury and illness, and I had to deal with the unknown effects my illness and treatment would have over such a distance. My training also did not go as planned. Be all that as it may, today I am celebrating both my accomplishment of finishing the Pick n Pay Half Marathon in a time of 3:08 AND surviving cancer for seven years (13 February). – IAN
Join our Social Networks Look for us at www.facebook.com/modernathletemag,find us on Twitter: @modern_athlete, or go to www.modernathlete.co.za and click on the Facebook or Twitter icons.
MODERN ATHLETE ONLINE
I have been running since the age of seven and at the age of 42 I am still running today. I have been blessed to run all over the world and can also hold my own in a pool. But my running career was lacklustre and after three years of procrastination, I finally committed to train for and enter the Ironman 70.3.
Walkers’ Rights
I refer to William Douglas’ letter about walkers in your previous edition. He was complaining about walkers standing in front at races. Why can’t walkers stand in front at a race? Road running/walking is for anyone and us walkers pay the same entry as runners. So why should walkers start 30 minutes earlier? If runners have a problem with walkers, why can’t they start 30 minutes earlier? I am a walker and also try to stand in front at a race, in the hope to get a better time. Walking is my life. Sorry, runners, but walkers are here to stay! – LIESBET SMIT
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In the Lead
South Africa’s biggest running event will be even bigger this year as a record number of entries have been received for the ultra, while the accompanying half marathon and trail runs are once again sold out, not to mention the other fun runs that form part of the event. All in all the 44th running of the World’s Most Beautiful Marathon promises to be the best ever! – BY SEAN FALCONER In 2004, the year that Chapman’s Peak Drive was reopened and the Old Mutual Two Oceans Marathon returned to its traditional route, the field in the 56km ultra-marathon climbed to an all-time high of 9 769 entries. That beat the previous record of 9 227, set in 1991 but now, in 2013, we have a new record, as the entries counter was standing on 9 847 at the time of going to print, near the end of February, with two weeks still to go before entries closed on 5 March! When you add the maximum sold-out 16 000 entries in the half marathon, the maximum sold-out 800 in the trail runs, and the 900-plus entries already received for the International Friendship Run, plus entries already received for the various fun runs the total number of athletes who will be in action over the Easter Weekend already stands at over 29 000. In 2012,
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the total number across all events reached 28 794, and at least another 1 000 entries are still expected to come in for the Good Friday Fun Runs, so the total figure for 2013 could go past 30 000 – but even if no more entries came in (which we all know is not going to happen), the 2013 Two Oceans is already the biggest of all time, and further cements the event’s status as South Africa’s largest running event.
Bringing things all the way home, the split between Western Cape entries and those from other provinces stands at 25% to 75%, which is very similar to the 26-74% split of 2012, but note that the total number of entries in both categories are significantly higher this year, which once again shows that the Two Oceans ultra is not only one of the country’s most popular events, but is growing in popularity!
Looking at the statistics of the ultra, it is interesting to note that 39% will be doing the race for the first time, undertaking their first Two Oceans ‘Voyage,’ which is testament to fact that earning a finisher’s medal at the ‘World’s most Beautiful Marathon’ remains a highly sought after achievement. In fact, there are already 1 300 more novices in the ultra than last year’s race, which had a 27% novice entry stat! Another very pleasing figure – if you will excuse the pun – is the number of women running the ultra this year. Last year 26% of the field were female, while this year the stat has climbed to 30%. Comparing numbers, by the end of February there were already nearly 1 000 more women in the field than 2012.
Ultra entries close on 5 March, as do all substitutions, upgrades and changes of seeding, and absolutely no changes whatsoever will be permitted after that date. Runners should also take note that it is against the race rules to give a number away to another runner if you can no longer run, and this will lead to disqualification for both runners and a ban from the event for a year.
But wait, there’s more. International entries in the ultra (from countries outside of Africa) have risen this year to an all time high of over 700. Last year there were 567, which was already a big jump over the 2011 record of 494 – so the international marketing efforts of the Two Oceans Marathon Organisation are clearly paying off! Also, the record for African entries (from countries outside of South Africa) has been broken: It was 176 entries in 2011, while this year entries have already climbed past 180. (The entries for the International Friendship Run on Good Friday have also climbed over 900, well past the 2012 record of 768.)
So, now it is full speed ahead as we move towards the Easter long weekend and the annual voyage around the Peninsula. The 2013 Two Oceans promises to be the biggest and best of all time… and perhaps we may also see some new course records set to go with all the record entries!
Images: Shawn Benjamin/www.arkimages.com & Courtesy Two Oceans
BIGGEST Two Oceans EVER!
PLAN YOUR OCEANS WEEKEND
professionals. They will also be offering foot massages and will be handing out personalised supporter posters too.
The programme for the annual Two Oceans Easter Weekend is jam-packed with highlight events, so check out the list below and start planning your long weekend. Wednesday 27 March to Friday 29 March Old Mutual Two Oceans Marathon Exhibition Venue: Cape Town International Convention Centre Thursday 28 March Blue Number Club Dinner Venue: Marimba Restaurant, Cape Town International Convention Centre Friday 29 March Old Mutual Two Oceans Marathon & Half Marathon Special Friday Run Venue: Main Road, Newlands Friday 29 March Old Mutual Two Oceans 22km & 10km Trail Runs Venue: Jameson Plaza, UCT Upper Campus Friday 29 March Old Mutual Two Oceans International Friendship Run 5km Venue: V&A Waterfront Amphitheatre Friday 29 March Old Mutual Two Oceans Fun Runs Venue: UCT Rugby Fields Saturday 30 March Old Mutual Two Oceans Ultra Marathon & Half Marathon Venue: Main Road, Newlands
With over 100 exhibitors to see and buy from, race runners are also able to pick up any last minute gear that they may have forgotten en route to the world’s most beautiful marathon. With all of these services and exhibitors under one roof, the pre-race routine just got that much easier. The only thing left to do is run. Wednesday 27 March, 10:00 – 19:00 Thursday 28 March, 10:00 – 19:00 Friday 29 March, 09:00 – 17:00
THE EXPO THAT HAS IT ALL The Old Mutual Two Oceans Marathon Exhibition runs from 27 to 29 March at the Cape Town International Convention Centre. Traditionally, the exhibition was a pick-up point for race numbers, but it has grown into a far more inclusive sports event.
For further information, please visit: www.twooceansmarathonexpo.co.za
Open to the public and free of charge, the Old Mutual Two Oceans Marathon Exhibition is the perfect opportunity for running and fitness enthusiasts to see the latest gear from top sports brands, notably adidas, the new technical sponsor of the event, which will be showcasing their range of BOOST running shoes amongst other running apparel innovation. And there will be new products to test from the likes of Gu at their Energy Lab, as well as innovative new technology from many other industry leaders on display. These three days of pre-race build up provide the perfect opportunity for runners to get into race mode. Old Mutual will be inviting visitors to meet the Virtual Coach or check cholesterol and general health with trained
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OCEANS OF CARING The Old Mutual Two Oceans Marathon doesn’t just provide a great day out for runners, the event is also a fantastic way to give something back to the community. For that reason, the Two Oceans Marathon Initiative (TOMI) was launched for the 2012 event and replaced all previous race charities. TOMI is a fundraising initiative that provides much-needed funding for select groups of charities, with the emphasis placed on ensuring that the education and sporting needs of children are met, education facilities are provided and upgraded, and environmental issues involving our parks, flora and fauna, as well as animals both on land and in the water, are included. If you would like to do a direct deposit, our banking details are: Bank: Nedbank Branch Code: 198765 Account Number: 1077006233 Account Holder: Two Oceans Marathon Association
spirit to the greater community of Cape Town. The remaining fun runs in the series will be held on: 16 March Rocklands Sports Field, Mitchells Plain 20 March Green Point Stadium, Sea Point 23 March Florida Park Stadium, Ravensmead The distance of 5.6km was chosen to align these fun runs with the 56km Old Mutual Two Oceans Ultra. The series provides an opportunity to identify running talent and creates a platform for development of future top runners, as some participants will be invited to take part in the Old Mutual Two Oceans Marathon Fun Runs on Good Friday.
DINNER FOR BLUE TENNERS When you run your tenth Old Mutual Two Oceans Marathon, you are awarded your permanent Blue Number, and similarly, when you complete your tenth Two Oceans Half, you receive your Light Blue Number. The Blue Number Club (BNC) was founded to celebrate this achievement, and a special BNC area is reserved for BNC members at Registration as well as on the finish line on race day. Furthermore, each year the Blue Number Club Dinner takes place two days before the race, to give all the Blue Number holders a special opportunity to meet up. This year it will be held on Thursday 28 March at the Marimba Restaurant at the CTICC, with tickets costing R195 per person and each guest receiving a special gift from adidas. For bookings, contact Belinka on 021 657 5140 or belinka@twooceansmarathon.org.za.
QUICK SUPPORTER’S GUIDE The following spots have been identified as spectator ‘hot spots’ and are great for watching the race and taking in the breathtaking views that Cape Town has to offer: • Main Road, Lakeside • Fish Hoek-Kommetjie Road • Silvermine Road intersection • Noordhoek Village, start of Chapman’s Peak • Constantia Nek • Cecelia Forest, along Rhodes Drive • Kirstenbosch Gardens • Union Avenue towards UCT Just take note that several roads will be closed on race day to ensure the free flow and safety of the runners. To see a full list of road closures, go to www.twooceansmarathon.org.za/support/road-closure
BRING THE FAMILY Runners and walkers of all ages are invited to take part in the Old Mutual Two Oceans Fun Runs, taking place at the University of Cape Town (UCT) rugby fields on Good Friday, 29 March. There will be loads of fun for the whole family: 12:00 56m Nappy Dash – for kids aged 3 and younger (must be able to walk) 12:30 300m Toddlers’ Trot – for kids aged 4 to 6 13:30 2.1km fun run/walk – for the young, the old and the not so fit. 14:00 5.6km fun run/walk – for the fitter and more adventurous runner/walker. 15:00 8km fun run/walk - the perfect loosener for those running the half or the ultra marathon. There will be no time limits on any of the fun runs, so bring your family and friends, especially your kids, and come and experience the spirit of this great event. Prize-giving will be done in phases: For the Nappy Dash, Toddlers’ Trot and 2.1 km fun run/walk the prize-giving will start at 14:00. For the 5.6km and 8km, the prize-giving will start at 16:30. The entry fee for all the events in the fun run programme will be R25. Late entries will be taken on the day in the registration tent at UCT from 9am onwards, but to avoid the queues, enter online at www.twooceansmarathon.org.za. You can also preenter manually at the Western Province Athletics office at Vygieskraal Stadium, Johnstone Road, Athlone, weekdays 09h30-15h00, or at the Two Oceans Expo on the Wednesday and Thursday. More info at Tel 021 699 0615 or funrun@twooceansmarathon.org.za
FUN RUNS FOR THE COMMUNITIES A series of ten 5.6km community fun runs, organised as a joint initiative between the Two Oceans Marathon Association and Western Province Athletics, kicked off in August 2012 to encourage participation in physical activity and bring the Two Oceans Marathon brand and
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CATCH IT LIVE ON SABC 2
SPECIAL CARE IN RUNNERS’ VILLAGE One of the most notable charitable initiatives of the Two Oceans event is the Runners’ Village, which provides accommodation and meals to athletes from disadvantage communities who do not have the financial means to participate in the Old Mutual Two Oceans Marathon, but do have the desire to be part of the ‘world’s most beautiful marathon.’ Runners must be a club member and must earn no more than R 3000 a month in order to qualify for the Village, and once in, they are always looked after very well by the dedicated team of volunteers. Who knows, perhaps we may see a gold medallist amongst the Runners’ Village runners this year.
The world’s most beautiful marathon will be broadcast live on SABC 2 on race day, so if you’re not running and can’t be on the course to support the runners come Easter weekend, make sure you have the alarm clock set, the coffee and rusks ready and couch booked from 6:25am! The broadcast will start with the start of the ultra, and coverage will continue until 10:30
PLAN YOUR PARKING! With the increase in entries at this year’s Two Oceans, it is more important than ever for runners to ake note of the parking arrangements that the organisers have laid on. The UCT campus rapidly fills up on race day and cannot accommodate all the tens of thousands of cars that will head towards the start and finish of this great event, so rather use one of the extra parking facilities at four schools within a 1km radius of the start, at Westerford High School, SACS High & Junior Schools, and Groote Schuur High School. A shuttle service will run at regular intervals from the finish to all the schools so that runners can get back to the ir cars after completing their event. There will be a stand at the Expo with large maps and marshals to explain the various options to you. And remember the best way to avoid stress on race day is to arrive early!
CATCH US ONLINE Visit www.twooceansmarathon.org.za for all the latest race information, or follow us on Facebook at facebook.com/TwoOceansMarathon and Twitter @2OceansMarathon. You can also contact us on tel. 021 657 5140 or e-mail: info@twooceansmarathon.org.za.
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Tough As Nails FLYING THE SEVEN SUMMITS
It’s called the World’s Toughest Adventure Race… and a South African ‘toughee’ is taking on this epic challenge once again. – BY MICHELLE CARNEGIE
About 10 years ago Pierre set himself the goal of climbing the summits of the highest mountains of each of the seven continents and paragliding from them. Together with an experienced team he has already tackled Mt Elbrus (Europe, July 2010), Mt Aconcagua (South America, January 2011) and Mt Kilimanjaro (Africa, September 2011). “It takes about eight days to climb Kilimanjaro and another two days to climb down. It takes a mere hour to fly down, which means we are in the bar having a beer while others are still climbing,” says Pierre. The team is hoping to document their journey and in the process raise funds for charity – follow their progress at www.7summits7flights.co.za.
I
magine an event where only 31 of the world’s toughest adventure athletes get chosen to take part. Now imagine these guys running or hiking at least 80km per day in harsh Alpine conditions, in an 864km non-stop race from Salzburg, Austria, to Monaco, and also paragliding off some of the most spectacular mountains. This is the Red Bull X-Alps, one of the toughest endurance events in the world! And Pierre Carter (46), an adventure addict who thrives on new challenges – and incredible heights – will once again represent South Africa at this year’s event on 7 July.
red bull x-alps 2011.
red bull x-alps 2011.
include Muscle Science, Blue Eyewear, First Ascent, Cloudbase Paragliding School, Innovate, Red Bull and Gradient Paragliders. Also, James Braid, an experienced paragliding pilot, is my second at the race. He thinks for me, informs me of the weather, helps find the best routes, supplies food and organises meeting spots.”
Mt Elbrus (europe, july 2010).
PIECES OF THE PUZZLE The exact route is only revealed close to the time and contestants can then choose how they get to the finish. “That means you combine, running, hiking and paragliding by either following the road or gliding over some of the mountains,” says Pierre, who started his career as a rock climber before he saw world-renowned SA rock climber Andrew de Klerk paragliding off a peak in Peru. “I then thought this is the way to go!” Pierre quickly moved through the ranks and made a name for himself competing as part of a team at several world championship events in France, Switzerland and Japan, while also earning his Springbok colours. X-Alps participants have to carry their kit of about 14kg and hike or run the route while they wait for good weather to fly as far as they can. Conditions are usually harsh, with a lot of rain and snow. “It all depends on weather conditions and your technical flying ability as to how far you will fly and how far you will hike or run. I usually hike and run 500km and cover about 250km with my paraglider.” Training for an event such as the Red Bull X-Alps is not for sissies, he says. “I fly as much as I can on weekends. I’m also following an ultra-marathon running programme over 22 weeks, with a peak week of 180km.”
MASSIVE UNDERTAKING The race has no entry fee but the costs to get there and then get around once there are astronomical, and can run up to R80 000. “I am therefore very grateful to my sponsors, which
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As soon as the winner reaches the finish line in Monaco, the rest of the field are informed and given 24 hours to get as far as they can before the race is stopped and contestants are placed. The best part of the race is that all entrants are ‘obliged’ to get themselves to Monaco for the party of the year. “Then it is time to put my feet up and allow them to heal. My next goal will be to prepare for my next summit,” says Pierre. (See sidebar.) red bull x-alps 2011.
UP FOR THE CHALLENGE? Who would be quicker in the majestic Drakensberg: Paragliders, runners or cyclists? Pierre is putting this to the test in a brand new event he is organising, the 180km X-Berg Challenge (20-24 March), starting at Oliviershoek Pass and finishing at Underberg. More info: pierre@freestonesa.co.za or linda.sahpa@gmail.com.
Images: Courtesy Pierre Carter
Participants must have mountaineering, running and paragliding experience, and are selected from thousands of applicants worldwide. It is the third time that Pierre will be taking part in the X-Alps and he hopes that it will be third time lucky. In 2009 he went in with little experience of that part of the world and crashed on the third day, eventually finishing 28th. “In 2011 I tackled it again, a bit more prepared, and I was in the top 10 for the first couple of days, but unfortunately picked up a stomach bug and finished 21st. This year I am hoping to finish in the top 10,” says Pierre.
NEW ELITE LOOK
SAME WINNING TEAM Introducing some of the stars of the Mr Price SPORT Maxed Elite Running Team. They’re the ones leading from the front, setting the pace and going the distance. They’re out there representing. A kilometre at a time. Making us proud...
SHADRACK KEMBOI Winner and Course Record Holder 2012 Soweto Marathon MARKO MAMBO
3 Times Two Oceans 56km Winner | 4th Comrades Marathon 2012
MABHUTILE LEBOPO Winner Two Oceans 56km 2010 | 2 Times Soweto Marathon and SA Marathon Championship Winner PRODIGAL KUMALO Winner City to City 50km 2010 | 5th SA Marathon Championships 2009 | 11th Comrades Marathon 2010 SAMUKELISO MOYO Winner SA Marathon Champs 2009 | 2 Times City to City 50km Winner MIKE FOKORONI
11th Olympic Games Marathon 2008 | 2 Times Two Oceans 56km Gold Medalist | 3rd Cape Town Marathon 2012
TEBOHO SELLO
Winner City to City 50km 2009 | Winner Soweto Marathon 2007 | 3rd Two Oceans 56km 2010
GERT THYS
SA Marathon Record Holder | 4th Two Oceans 56km 2012
THABITA TSATSA
Winner and Course Record Holder Loskop 50km 2012 | Winner Mandela Marathon 2012
LUCKY MOHALE
1st SA 10km Champs 2011 | 2nd SA Half Marathon Championships 2012 | SA Colours
ADAM LIPSCHITZ
3rd SA Junior Champs 5000m 2012 | 2nd SA Junior Champs 10km 2012 | SA Colours
LEBO PHALULA
Winner SA Cross Country Trials 2013 | Winner Soweto 10km 2012 MS160852
MOEKETSI MOSUHLI 2nd Two Oceans 56km 2012 | 3 Times Two Oceans Gold Medalist | Winner Soweto Marathon 2008
www.mrpricesport.com Become a fan on
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t r a e H e h t f o J o u r n ey The Unogwaja Challenge is a 10-day cycle from Cape Town to Pietermaritzburg to run the Comrades Marathon on day 11. This is a journey of the heart inspired by the life of Phil Masterton-Smith, winner of the Comrades in 1931, who in 1933 couldn’t afford the train fare from Cape Town to Pietermaritzburg, so he cycled up instead and finished 10th in the race! He died in World War II in 1942. His nickname was ‘Unogwaja,’ meaning ‘hare’ in Zulu, and his legacy lives on in the Unogwaja Challenge. Each month, Modern Athlete will feature four of the inspiring athletes who will be tackling this journey for charity.
JOHN MCINROY
JOFF GOUVERIS
Age: 30 Self-given Unogwaja Title: Mr. ShoOops
Age: 32 Self-given Unogwaja Title: Governer
Nickname: Basutoland Pony
About me: I am self-employed and from Cape Town. I follow my heart because it has led me to experiences that I could not have imagined in my wildest dreams. I am on a mission to spread the shoOops! all over the world! Grab yourself a pair of red socks, say shoooOooops and you will get the vibe! The treatiest thing about me is I have worked as a doctor before, without ever studying.
Nickname: The Shy Guy
About me: I am a self-employed retailer from Pretoria and my main sport is running. I believe that if you run, you are a runner! Doesn’t matter how fast or far. No test to pass, no license to earn! You just run. I’m also into Foo Fighters and am an Aston Villa fan! The treatiest thing about me is I have a good habit of putting everyone else first and then only worrying about myself... and I wear red socks on Fridays, too. Goals: • To cover Ptown (Pretoria) in Red Socks every Friday. • Unogwaja Challenge 2013. • Comrades 2013. • Two Ocean Ultra under 5:15. • Run a sub-3:45 marathon.
Goals: • To meet Barack Obama and to tell him about how I dreamt of him addressing millions in Washington DC wearing his red socks and giving a shoOops! • To act in a romantic comedy feature film like Notting Hill in a ‘Hugh Grantesque’ role. • To sing and play the guitar in front of an audience. • To create the most epic flashmob uniting people from all over with little/no budget and just pure passion – and in doing so get a part in the next Step Up movie. • To keep striving to make the Unogwaja Challenge the most unique biathlon in the world, and above all else: Never give up on following my heart!
Charity I support: World Vision – SMS race 664 to 42020 to donate R30 to Joff’s cause.
Charity I support: The Pink Drive – SMS race 666 to 42030 to donate R30 to John’s cause.
BEVERLEY DAVEY
TIAGO DIONISIO
Age: 31 Self-given Unogwaja Title: Minister of Enthusiasm (MOE)
Age: 38 Self-given Unogwaja Title: Comrades Ambassador – Portugal
Nickname: SSG (Super Sunshine Girl)
About me: I am a Diabetes Educator from Johannesburg and my sports are swimming, biking and running. When I’m on the bike and feel the wind rushing by and when I feel the road below my feet, for that time life is bliss! I am bright and bubbly and love sports and the outdoors. I love to inspire and create joy for others, and see opportunity in everything. The treatiest thing about me is my smile and sunshine attitude.
About me: I am an economist from Portugal and have been working in investment banking for over 13 years. My main sport is running, through which I can inspire and help others. I am also a Comrades Marathon ambassador for Portugal and the proud owner of a Comrades Green Number. The treatiest thing about me is that I have helped raise over 350 000 euros for charity since 1999.
Goals: • Unogwaja Challenge 2013. • Ironman 2013. • Extreme Dodo trail run. • Single speed SA Champs. • Inspire people and do things that create joy.
Goals: • Have a blast at the Unogwaja Challenge 2013. • Run across my home country of Portugal for charity in 2013.
Charity I support: World Vision – SMS race 670 to 42030 to donate R30 to Bev’s cause.
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Nickname: Pope
Charity I support: The Sports Trust – SMS race 651 to 42030 to donate R30 to Tiago’s cause.
All information and images supplied by Nutreats and extracted from their #TreatyProfile Unogwaja edition weekly features. To find out more about and the Unogwaja Challenge 2013 Team, go to www.nutreats.co.za.
the weekly profiles ISSUE 44 MARCH 2013 / www.modernathlete.co.za
Otter Trail
Great Trails o
f South Africa
Brought to you by
Souther
n Cape
Words & Pics by Jacques Marais, author of
WHY GO
The nickname ‘Grail of Trail’ says it all... there is no other run quite like the OTTER African Trail Run, and your trail CV will remain incomplete till you’ve ticked this one off. Renowned globally as South Africa’s most iconic multi-day hike, the Otter Trail traverses the spectacular coastal zone of the Garden Route National Park’s Tsitsikamma Section. In the Khoi-san language, Tsitsikamma means ‘The Place of Sparkling Waters,’ and this is Africa’s oldest and most extensive marine reserve.
WHAT YOU GET
Step onto ‘The Otter’ and you will discover a veritable Garden of Eden, where indigenous forests cascade from the foothills of the Tsitsikamma ranges onto the tempestuous Indian Ocean shoreline. Nowhere else in the world will regenerate your soul quite like this.
WHERE TO RUN
There is a catch… you can only run the five-day Otter Hiking Trail during the official event window in late September or early October (the route is tide-dependent, and therefore the date may vary). To run it outside this time is strictly forbidden, and will see any transgressors banned from the trail and the event for life. The route is reversed every year between the Classic (east-west from Storms River Mouth to Nature’s Valley) to a reversed ‘RETTO’ in the opposite direction.
• • This is regarded as one of the most complete trail running experiences on the planet. The distance tops out at a perfect 42km, with an ultimate terrain mix encompassing everything from boulder-hopping and gruelling switchback climbs to remote beaches and endless sections of forest single-track. It is a challenging event that demands concentration, but the allure of ‘The Otter’ rather lies in its status as a forbidden run, only to be attempted once every year. The hiking trail itself starts at Storms River and from here follows the protected coastline westwards until you reach the scenic seaside village of Nature’s Valley. Runners will encounter terrain rated difficult to extreme, both in terms of the technical nature underfoot and the multiple ascents along the way. Many runners describe the route as relentless, specifically along the many steep, stepped climbs and descents. Rutted, root-infested forest single-track, rocky cliff-edged trails, jagged rocks and energysapping sand morph with pebble-strewn beaches, meandering fynbos trails and boulder fields. Expect to get wet along a dozen-plus stream and river crossings, of which the infamous Bloukraans River is the most dangerous and should only be attempted around low tide.
• •
TRAIL MARKINGS: Yellow footprints painted on rocks, cairns, Otter signs. FACILITIES: Basic huts along trail; water all yearround. CELL RECEPTION: Good signal in higher lying areas. BEWARE: Cliffs, tides, slippery conditions underfoot.
GETTING THERE
Both Storms River Mouth and Nature’s valley are easily accessible and well-signposted along the N2 between Plettenberg Bay and Port Elizabeth. GPS: Storms River Mouth at S34° 01’ 15.6” / E23° 52’ 48.7”. Local info: www.theotter.co.za / Tel. 044 382 2932.
STAY HERE
Check out www.tsitsikammahotel.co.za or www.magneticsouth.net.
Otter Trail Run Fast Facts: • •
DURATION: Anything from 4.5 to 11 hours. ACCESS REQUIREMENTS: Reserved for official runners only.
ee T t en em ag an M e ur st oi M it am K e Th My shirt of choice for racing and training. Light, cool, comfortable, classy. The fabric wicks moisture away from your skin to keep you dry and cool, and the Kamit is fitted for comfort and freedom of movement, letting you run your own race, with reflective branding to keep you safe in the dark. Get Out There! – Andre Calitz, K-Way-sponsored athlete & Puffer 80km Winner Available at R175 from all Cape Union Mart stores. More info at www.capeunionmart.co.za
WIN
TO A K-WAY KAMIT MOISTURE MANAGEMENT TEE, simply SMS your name followed by the word Kamit to 33110. Terms and condition apply: Each SMS charged at R1.50, multiple entries permitted. Competition open 1 March - 31 March Winner will be announced in the March edition. The Publisher’s decision is final, no correspondence will be entered into.
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Gale
Force He’s one of nine riders to have competed in every ABSA Cape Epic to date and is raring to go for 2013’s 10th edition. John Gale chats about his love of this race, and why he keeps coming back. – BY LAUREN VAN DER VYVER
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he gruelling 698km route with 15 650m of climbing from Citrusdal to Lourensford Wine Estate might seem a daunting task to many an athlete, but for seasoned rider John Gale, a chartered accountant from Cape Town, the ABSA Cape Epic is an annual must. “The race is a staggering one. My first run blew me away and it’s a mammoth undertaking for anybody,” says John. “You also have an opportunity to participate with the best in the world – you’re actually surrounded by world champs!” John’s first Epic entry came by chance and was a last-minute decision. He had done just 60km of training and admits that he was totally unprepared for the distance. “I guess I didn’t read the fine print and I had no idea what I was letting myself in for,” he explains. “It was the hardest ride I had ever done, and we had to make do and learn along the route.”
THE ANNUAL CHALLENGE Always an active person, John took up mountain biking and running after varsity and plotted several goals each year, taking part in four Old Mutual Two Oceans Marathons, finishing numerous mountain bike races such as To Hell and Back, Sani2C, Wines2Whales, the Rhodes Mountain Bike Marathon as well as the Knysna Mountain Bike Race. “My
John all too comfortable on the bike.
running has definitely helped my cycling over the years,” he says, “and going out for a run is the most effective thing you can do in terms of fitness. You can go for a 10km cycle and it’s an easy ride, while a 10km run tests you a bit more.” With a special focus on the Epic each year, John has cut down his running due to a niggling calf injury, but is still hoping to run his fifth Two Oceans one day. So why does John keep coming back to the Epic? “The first time was by chance. My second time I was offered an entry before I started training properly and my third time just came along,” he explains. “I’ve been very lucky to stay fit enough each year so I can participate – it’s an administrative wonder when you see thousands moving together with ready available resources at every turn!”
SIDELINE SUPPORT Living in Cape Town, John says the Epic has always been a ‘convenient’ event for his family, and he has been lucky over the years to have no work issues get in the way of his participation, while he wakes early each morning to fit in training rides. “For one to survive the Epic, you need to get more than 11 hours of training in a week and long rides on weekends. I have lots of support from my wife Beth and my two kids, and we often find races close to us that the whole family can take part in.” Beth also makes sure the family eats right, which goes a long way to helping John’s training and active lifestyle. “In this type of event, it’s not possible without the support of your partner,” says John, “especially on those eight days of riding. Beth knows that it is something I want to pursue.” Over the years, John has ridden the Epic with various partners, Riaan Meintjies, Jakes Jacobsen and George Evans, and reveals that he has learnt a lot compared to his first two attempts at the event. “In any team event, as opposed to a solo run, you are dependent on the people around you – especially with this massive distance to overcome. You can’t fight with your partners; at the end of the day it’s about having fun.” This year, he says he and riding partner George are fit and ready to race, despite the mystery that surrounds the route. “You never really know what you’re going to experience or how your ride is going to go,” says John, “it’s just a tremendous race through the most stunning parts of SA.” He also feels that Epic first-timers don’t need his advice. “The amount of info out there compared to years gone by is unbelievable. In my first year there was a contingent of international riders who had done the Trans Alps and Rockies, but the rest were Dusi and Comrades goers who had little knowledge of the race. Nowadays, no one pitches up unprepared.”
For John, the 10th anniversary will be a special one, but he says it will not be his last Epic. In fact, he reckons he will most likely be back year after year. “It would be difficult to ever let go of the Riding with so n Dunca Epic – I have this compelling desire to do n. John celebrates another Epic finish. all of them!” For more info on the ABSA Cape Epic, visit www.cape-epic.com, and follow the event on Twitter: @AbsaCapeEpic.
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Physicool Mod Athlete Ad 110x150mm FIN.indd 1
2013/02/04 5:40 PM
Images: Courtesy Cape Epic & John Gale
SPECIAL TIMES
My Story brought to you by
Perseverance Christelle van Rooyen was one of 10 selected athletes who last year was part of the Modern Athlete Dare to Tri Team at the Spec-Savers Ironman 70.3 South Africa. Unfortunately, she had to pull out due to dehydration and stomach cramps, but this year she went back to complete what she started in 2012. This is Christelle’s story of her 70.3 journey.
M
y Ironman 70.3 journey started on race day in 2012. I got through the swim and halfway through the cycle when I had to stop due to stomach cramps and dehydration. The only good thing was that on the day I got to see my husband Johan cross the finishing line. Getting over the disappointment of not finishing was tough and I often thought I wasn’t going to go back in 2013, but in the end, this year I went back to complete what I’d started in 2012. was no way I wasn’t going to shed a tear. I crossed the finishing line with Johan right there waiting for me. I was an Ironman 70.3 finisher. I cried a lot!
RACE WEEKEND The weekend of 70.3 had arrived. Johan and I landed in East London on Friday morning, in time for us to get our first sea swim in. I was a bit nauseous after the swim, which had me slightly worried. During lunch on Friday afternoon, we met up with the rest of the Modern Athlete Dare to Tri Academy members. It was my birthday and they all made it very special. Thanks guys! Then off we went to the expo where a lot of shopping happened. We attended the race briefing on Friday and this is when I realised that this is it – the months of training, the crazy early morning runs and rides, the time away from family – and it all boils down to this one day.
This was the hardest thing I have ever done in my life and I’m glad I did it. Without Johan, my kids and my family I don’t think I would have done it, but I had a great support system and that makes all the difference. Will I go back? If you asked straight after the race, I would have said that I am not sure. But now, two days later, I will have to say yes!
Saturday morning it was back to the sea for our swim, which went better than with husban d johan. Friday and I didn’t feel nauseous at all. It was time to get transition bags packed, bikes numbered and get ready for bike check-in. Having Johan by my side helped calm all my butterflies. We had an early dinner and needless to say, I couldn’t fall asleep. But instead of stressing, I went through the race in my mind until I eventually fell asleep.
Images: Courtesy Christelle van Rooyen
THE BIG DAY Sunday morning arrived a lot faster than it should have. We had an early breakfast and did all our last-minute checks, then made our way down to the beach. The national anthem was sung and before I knew it my swim had started. I got out of the swim, into transition and was on my bike. The bike was a lot harder than I remembered from the previous year and when I reached the halfway mark I felt a bit emotional, because I knew last year this was how far I made it. The way back was easier but we still had to deal with a headwind. I used every bit of power I had to make sure that I made the bike cut-off. There was no way that I wasn’t going to make it this year! Once I was back at transition I sat in the tent for a minute and thought: I’ve got this in the bag! On the run I saw Johan and shouted: “I did it, I finished the bike!” Running on tired legs was hard, but I got through it one kilometre at a time. Getting to see Johan every time I ran past the finish line was amazing. When I saw the finishing line I knew that there
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My Goal
Oceans hopefuls The Old Mutual Two Oceans Marathon and Half Marathon event is one of the world’s most beautiful races, a national favourite, and a must on any running bucket list. For many, 2013 will be their first ‘voyage’ and we spoke to a few modern athletes about their goals and expectations for their first Oceans run. – BY LAUREN VAN DER VYVER
Christine Bernard: “I am running the Two Oceans
Megs Hollis: “I am running the Two Oceans Half
Ultra for the first time. I’m wary about the weather, but looking forward to being part of the most beautiful race in the world. This is one I’m not doing for time, but rather to enjoy every moment of it!”
because I used to struggle to run 4km! Last year I started running 10km races and thoroughly enjoyed challenging myself – it is so motivating having something to train for, and a goal other than the number on a scale. It’s about perseverance and positivity! My hopes for race day are to cross the finish line with a huge smile and a decent time. I can’t wait to prove to myself that I can do it!”
Camillah Adams: My goal is to complete it! The sole purpose I started running was to one day complete a Two Oceans Half Marathon. After my first 5km race in 2011, I became addicted to running. My dream is close to coming true come March!”
Graeme Saggers: “I’m doing the Ultra for the first time. Stressing like crazy, but very excited at the same time… I think about it every day, and every night at like 2am!”
Sibusisio Zwane: “I’m impatient, nervous, but happy at the same time. Gunning for a silver in the Ultra. I’ve declared war!” Tamlyn Miller: “First time I am attempting the half marathon. My husband and I just want to finish the race in under three hours!”
Kim Boschoff: “I’m doing the 21km. Been running for the past year and I’ve never been more excited for a race! It’s going to be epic!”
so the only reason I’m doing this race this year is so I can experience the Cape Town Vibe.”
Rene Lourens: “Ultra first-timer! Have no idea what I’m letting myself in for!” Henry Thank: “Oceans is something I’ve always wanted to do. I’m a bit wary if it rains, but I’m very much up for the challenge. I’m doing the half and looking forward to crossing the finish line injury-free!”
Roxanne Scholtz: “I started running seriously for the first time in January 2013 and I have been running consistently since. Ran my first 21km three weeks ago and finished my first marathon shortly after! What a feeling of absolute mixed emotions… I qualified for the Two Oceans Ultra and can’t wait to cross that finish line – I know I’m bigger than the challenge I’m facing and I’m determined to make it!”
Bongani Myaka: “First time ultra, training going well. I’m a bit scared, but I try to block those thoughts out my mind. I can’t wait!” Aneekah Fataar: “After running 56km (and the plan is to finish the race under cut-off time), I expect to be sore… Very sore!” Modern Athlete Mar 2013.fh11 2/22/13 2:47 PM Page 1
Nyakwesi Keregero- Motsa: “I’m a Two Oceans Half Marathon first-timer. I’ve never been to Cape Town, C
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The big day on 30 March is just around the corner.
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Body Science brought to you by
When Water Becomes DANGEROUS… Like all things in life, too much of a good thing can be bad for you… but still, who would have thought that drinking water could be dangerous? Here’s what you need to know about overhydration, when water can actually become toxic!
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rowing up, many of us were regularly told to drink eight glasses of water a day, because it was supposedly bad for us, even dangerous, to become dehydrated. As athletes, we were then told to work out our sweat rate by weighing ourselves before and after a hard session, and then drink exactly the same amount of liquid to replace what we calculate we lose. Added to that, the sport drink companies, particularly in the USA, promoted the message that we needed to drink more and more to avoid dehydration at all costs, especially their products… and the result of all this was that many an athlete finished a long distance event, particularly marathons and ultra-marathons in hot conditions, having drunk way too much water – which not only impaired their physical performance, but put them in serious medical trouble! You see, when water is absorbed into the bloodstream from the digestive tract, electrolytes in the blood are diluted, especially sodium (salt), which you are already losing through sweating, hence feeling all salty when the sweat dries on your skin. The condition where the blood sodium levels became dangerously diluted is known as hyponatremia. Exercise-associated hyponatremia (EAS) isn’t a rampant problem, but it’s far more common than symptoms of dehydration, especially in all-day events like the Comrades Marathon, particularly amongst the slower back-markers, and even mild forms will make you very uncomfortable. Also, by a process known as osmosis, water moves from the bloodstream into the cells. When one is dehydrated, this shift will correct any water deficit, so drinking from that perspective is a good thing. However, if you drink water when already well hydrated, this shift can lead to cellular swelling, including
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swelling of the brain (hyponatremia encephalopathy), which in turn can lead to headaches, dizziness, nausea and stomach problems, and in worst case scenarios, even bursting of cells, seizure, coma and death. That’s why severe overhydration is also known as water intoxication, where good old water, the very thing we rely on for life, can actually become toxic and dangerous to your health. Fortunately, your kidneys normally filter out excess water and it is eliminated by urinating, but if you drink large quantities of water in a relatively short amount of time – like chugging down a litre of water at every water table during a marathon – the kidneys reach a point where they can no longer filter out so much water quickly enough to prevent cellular swelling.
THE SOLUTION Now before you throw your water bottle away, understand that nobody is saying you should avoid drinking water! It is still important to stay hydrated, but research has shown that drinking based on your thirst is the best guideline, and that thirst will actually protect you from the hazards of both over- and under-drinking by providing essential feedback on your internal fluid balance. Yes, by all means drink small amounts regularly during a long event in order to prevent dehydration, but do not follow a strict quota system for drinking fluids and end up over-drinking. In other words, if you are not thirsty, you should not feel compelled to drink at every water table in a race. Yes, if it’s very hot, you should drink more, but your body will tell you this through thirst. So the rule of thumb to follow is very simple: Drink as you feel by listening to your body.
Nutrition brought to you by
Go Nuts! Tasty, convenient and nutritious, nuts and seeds are some of nature’s perfect foods. We break down the family and how to bring them into your daily diet. – BY CHRISTINE PETERS AND SALOME SCHOLTZ, REGISTERED DIETICIANS
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uts and seeds are plant-based proteins that contain fibre and a combination of vitamins, minerals and antioxidants. They are also rich in plant sterols and heart-healthy mono- and polyunsaturated fats. Some of them contain omega 3 fatty acids and can help to improve the balance of cholesterol and reduce the risk of heart disease. However, nuts and seeds are also calorie-dense, so to get their health benefits without breaking the calorie bank, its best to substitute them for other foods in your diet, particularly those high in saturated fat. This can be achieved with one small handful a day.
HEALTHIEST NUTS • • • • • •
Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fibre. They can lower cholesterol and help prevent cancer. Walnuts are extremely good for your heart and brain, and contain ellagic acid, a cancer-fighting antioxidant. They are also a good source of alpha-linolenic acid (ALA), the plant-based form of omega-3. Pecans are rich in antioxidants and heart-healthy monounsaturated fats. Brazil nuts not only contain poly- and monounsaturated fats, but also contain more than 100 percent of your daily recommended value for the antioxidant selenium. Pine nuts have vitamins A, B, D and E, and contain 70% of your body’s daily required amino acids. Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, have a high concentration of oleic acid, which is good for your heart. (Note: Cashews are not recommended for cancer patients due to potential levels of fungus.)
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• • •
Add nuts or seeds, especially chopped almonds and ground flaxseeds, to your salads, hot or cold cereals, yoghurt, smoothies or muffins. Remember that flaxseed has to be ground to receive its full benefits. Grind nuts up super fine to take the place of flour or breadcrumbs in recipes, or incorporate with breadcrumbs. Toast unsalted nuts like walnuts or pine nuts in a hot skillet and add to pasta, stir-fries, rice or vegetable dishes. Nut and seed butters are always so delicious, but stick to no more than one teaspoon a day. Try cooking with macadamia, peanut, sesame or grape seed oil – it’s best not to cook with flaxseed, hemp or walnut oil, they are much better for salad dressings.
Storage tip: The healthy fats in nuts and seeds can oxidise, destroying their nutritional value and their taste, so buy them in small quantities and store in a cool, dry place. You can also store any shelled nuts or seeds in an airtight container in your refrigerator or freezer.
HEALTHIEST SEEDS •
• • •
•
Flaxseeds are the best source of omega-3s and the phytochemical Lignan, a super antioxidant that helps fight cancer. They also contain a lot of fibre and can reduce your risk of heart disease, stroke and diabetes. Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, vitamin E, selenium and copper. Chia seeds are incredibly healthy, rich in omega-3 oils, protein, antioxidants, calcium and fibre. Pumpkin seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc. Sesame seeds are a good source of calcium, magnesium, zinc, fibre, iron, B1 and phosphorus. They can lower blood pressure and protect against liver damage, and have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause and osteoporosis.
Chad le Clos - Swimmer, Olympic Gold Medalist - Muscle Science athlete
GET YOUR DAILY FIX To incorporate them in your daily diet, you can simply grab a handful of raw, unsalted nuts or seeds for an extremely satisfying and healthy snack, or make your own small bags of trail mix for a quick pick-me-up any time of the day. (If you can’t eat nuts and seeds without salt, buy them raw, roast them and sprinkle on a pinch of sea salt.) Other great ways to eat them include:
Muscle Science products are available at the following stores...
and leading multi sports retail outlets
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a running revolution BOOST™ provides more energy return than any other foam cushioning material in the running industry. It combines soft comfort with responsive energy for the ultimate running experience. Go all in at adidasrunning.co.za
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didas/kirmack/1487dpsW/e/MA
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Defending Champs Ready for AfricanX michael bailey and antoine van heerden.
With just weeks to go before the fifth annual Pronutro AfricanX Trailrun presented by New Balance, South Africa’s most exciting three day stage trail run, the defending champs are gearing up for a great run on new trails in the Western Cape’s Overberg Mountains. As the organisers say, “Let nature give you a run for your money!”
T
eamwork forms an essential part of the three-day ProNutro AfricanX Trailrun presented by New Balance, as participants have to stick together in their pairs at all times and rely on each other’s experience, strength and expertise in order to complete the challenging event. Some 300 teams will be seen battling it out on routes varying in distance between 25 and 38km each day, planned in such a way that participants will tackle a different breathtakingly scenic route each day centred on the new venue at the Houw Hoek Inn. For Michael Bailey, one half of the defending men’s champs team alongside Antoine van Heerden, there are many good memories of the 2012 event. “Obviously, being crowned overall winners was a highlight, but there are so many more aspects that make it such a special and unique event, the awesome vibe being one of them. I really enjoyed the Kleinmond venue, but I think the new venue will be just as exciting and challenging. Part of our strategy will be to study the route as best we can, because running on trails can be challenging, especially if the route is unknown. I’ve learnt this the hard way!” Meanwhile, Antoine says he cannot emphasise the importance of teamwork in this event enough. “Both team members go through some really tough times during the three days of racing, so it is important to team up with a runner that has the same goal as you. You both need to agree from the start, either you are taking part just to have fun, or you are going to aim for the best possible position each day. Michael and I make a good team because we know each other’s strengths and weaknesses, and we both know what it takes to win a race like this.”
IN THE MIX Another team looking to repeat their winning way is the defending mixed pair of married couple Iain and Su Don-Wauchope. According to Su, the success of a mixed team partnership lies with the male participant. “I think the success of a mixed partnership is a male runner who doesn’t mind running slower than usual, and carrying the pack,
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ISSUE 44 MARCH 2013 / www.modernathlete.co.za
iain and su don-wauchope.
and a female runner who doesn’t complain when she has to race way out of her comfort zone. Iain is an awesome athlete. I am always amazed how he manages to race when I know how little time he has had to train. My strategy will be to get fit enough to survive three days of hard running to keep up with my husband!” she laughs. Unsurprisingly, Ian is just as complimentary about his wife’s running. “Su has great mental tenacity and toughness. Since we know each other’s characters so well, we know how to respond in various situations. The competition at the AfricanX is always healthy, and variety is the spice of life, so I say bring on the new trails and new adventures.”
EXPERT ADVICE While these two teams will be focused on winning, they have some great advice for first-time AfricanX runners who will be more focused on finishing. “The best advice that I can give to runners is to remember to stop and smell the roses, enjoy the views, and engage with your fellow runners,” says Don. Similarly, Michael says it is just about getting out there and doing it: “My advice is to just give it a go. The event is loads of fun with a great vibe, and the better you prepare, the more you are going to enjoy it.” The race village in Houw Hoek will be a hive of activity with entertainment throughout the three days, which makes the event ideally suited as a family breakaway, just 50km from Cape Town on the N2 highway. Family and friends will also be able to support the athletes at various vantage points along the route. Pronutro AfricanX Trailrun, Presented by New Balance Date: 19 to 21 April 2013 Venue: Festival Village on the grounds of the Houw Hoek Inn. Entries: Limited to 300 teams, so enter TODAY to avoid disappointment. To enter / more info: www.africanx.co.za, entries@ stillwatersports.com or tel. 086 138 3591. Follow us on Facebook: Stillwater Sport & Entertainment Follow us on Twitter: @runtheafricanx
new race venue at houw hoek inn.
Images: Cherie Vale/Newsport Media & www.oakpics.com
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Balancing Act
In Love with the Trails I
n October 2011, Milan celebrated her 37 birthday and decided she needed a new challenge. “A big one,” she emphasises. So she decided to enter the gruelling OTTER African Trail Run marathon, the so-called ‘Grail of Trail Running.’ For someone who had never run a kilometre in her life, this was quite some goal! “I remember how proud I was to finish my first 5km fun run. My first 10km was a month later in Paarl, and then I took on my first 21km in Wellington, in May that year. I then tackled the mountains!” th
In October 2012, Milan finished the Otter in 10:02 and describes it as the best 10 hours of her life. “I’m a working mom with two kids, an ordinary woman. I felt extraordinary that day. I was a gymnast at school, I never did track or any team sport. I think it’s because I’ve always been a bit of a loner, and I like to do my own thing. I like silence. Those 10 hours, by myself, was the best time I’ve ever had!” She will be taking on the Otter again this year, as well as many other trail runs.
a journal about my first three years of motherhood. This is where ‘I call a spade a spade.’ I tell readers about my struggles and frustrations. It’s a funny book, because I say what a lot of women feel. It’s ‘Sam Cowen’, but for an Afrikaans audience.”
FIT AND FOCUSED Milan says she and Schalk enjoy a fit and healthy lifestyle, although he is more of a triathlete (he’s busy training for the Ironman in April), and they do careful planning as to when training and family time takes place. Their kids enjoy cheering their parents on. “Some afternoons when we run in town, the kids will play at a park with the nanny and we will run a circular route so they can ‘high five’ us with each lap. I love what our training discipline teaches them. Every time my husband finishes a race my son will ask, ‘Daddy did you win?’ And my husband answers: ‘No love, Daddy finished.’ I get tears in my eyes just thinking about the beautiful life lessons we learn from sport,” says Milan.
She says her biggest motivation to keep fit is a healthy mind. “Ever since I read Julia Cameron’s book, Walking in this world, I’ve used walking as meditation and for brainstorming new ideas. Walking naturally became running.” As an actress, Milan says she has to look her best, but running gives her more than just looks. “I’m nearing 40, I care more about what I feel like, and less about what I look like. Being fit makes me more beautiful than any plastic surgery ever could.”
Follow Milan’s blog, Pssst, which focuses on motherhood, social issues as well as her progress in training for the Otter Trail. www.pssst.co.za
Milan at the otter african trail run in 2012.
CALL OF THE STAGE Milan studied drama in Pretoria before landing her first job on Isidingo. “I doubted my potential as an actress while at school. It wasn’t an obvious choice. I’m not loud. I’m not an extrovert. I thought those were essential qualities if you consider a life on stage, but when it came down to choosing, there was nothing else I wanted to be,” says Milan. After Isidingo, she went to New York to further her studies at the Creative Acting Company, then returned to South Africa and landed the part of Sage in the film Murmer, which she considers her favourite role thus far, and more recently she has been seen in The Wild. Having gotten married to Schalk van der Merwe and had two kids, Steph and Lua, Milan also published a book called Koemelaat, a humorous take on motherhood. “I kept
k, husband, schal Milan and her er. ott e th in rt k pa who also too
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Images: Courtest Milan Murray
Actress Milan Murray, renowned for her roles as rebellious teenager Dusty da Silva in the South African soapie, Isidingo, and beautiful wife and mother Kate van Reenen in the The Wild, has found a love for trail running, in between juggling her acting, producing and writing, and her family life. – BY NICOLE DE VILLIERS
Comrades
Comrades Giving Back As Comrades D-Day approaches, the Comrades Marathon Association continues to give back to the sport and local communities. – BY DELAINE COOLS
CMA AT AIMS REGIONAL CONFERENCE Race organising officials from across the region converged on Pietermaritzburg last month for a ground-breaking conference focused on road running, event organising and the new Events Act legislation. The 2013 Association of International Marathons and Distance Races (AIMS) Regional Conference truly broke new ground by being the first of its kind to take Race Directing and Event Organising to a new level, not only in our country but also on the continent. Comrades Race Director Johan Van Staden featured on the programme, presented a case study involving compliance with the new Act. Described by delegates as highly informative and valuable, the initiative was made possible by the collaboration of three local AIMS members, the Comrades Marathon, Maritzburg Marathon and Nelson Mandela Day Marathon.
SEMINARS JUST FOR OUR WOMEN! The CMA recently teamed up with Vital Health Foods, the market leader in the SA health foods industry, to present the VitalComrades Marathon Women’s Seminars in four major venues across the country. The seminars were aimed at empowering our women with the psychological and technical information needed to conquer the 89km Comrades Marathon challenge.
CMA CONGRATULATES WE RUN JOZI 10KM The CMA heaped praise on the Nike We Run Jozi 10km race after it ‘ran off’ with the Virgin Active Sport Industry 2013 Awards’ Sport Participation Event of the Year, which was bestowed on the Comrades Marathon in 2012. Like the Comrades, the Nike We Run Jozi 10km was acknowledged for its contribution to the sport of road-running and adding to the vibrancy of South Africa’s sporting scene.
CMA SUPPORTS CANCER AWARENESS NGO As part of its Staff CSI, the CMA recently made a cash donation to the community-development NGO, Sinomusanothando, which is based in KwaNyuswa, along the Comrades Marathon route. This NGO encourages medical students to teach school pupils, and thereby the community, about early detection and screening for cancer. The organisation is the brainchild of Dr Thandeka Mazibuko, KZN’s first black doctor to enter the Department of Radiation-Oncology and Registrar at Grey’s Hospital in Pietermaritzburg. CMA Vice-Chairperson, Mr Macdonald Chitja, who did the cheque handover at Comrades House, said, “As the Comrades Marathon Board, we are grateful to our staff for raising funds to support the incredible work of Dr Mazibuko and her NGO. This good doctor has been instrumental in spreading the word about cancer prevention.”
CMA GETS MEASURERS ON COURSE The CMA again took the lead in helping to develop road-running SA by partnering with Athletics South Africa (ASA) and KwaZulu-Natal Athletics (KZNA) to host the International Amateur Athletics Federation (IAAF) / Association of International Marathons & Distance Races (AIMS) Route Measurer’s Course at Comrades House in the week leading up to the AIMS Regional Conference.
ISSUE 44 MARCH 2013 / www.modernathlete.co.za
Comrades Marathon runners are in for a treat, thanks to the CMA’s collaboration with Dutch airliner, KLM, whereby one lucky runner can win a trip to the Comrades Marathon, including flights, a free entry, accommodation and some great goodies. To enter, simply go to www.comrades.com and follow the KLM competition link. the Comrades, but to use the occasion to help those, like Dr Mazibuko, who are dedicated to changing the lives of those who need help. It was indeed a truly humbling experience to receive the support and encouragement I received from the community that Dr Mazibuko helps during my Comrades run last year. I will never forget that. I thought I was out there to help them, but they were there all the way for me!” Please share your Comrades Marathon journey with us. Please e-mail delaine@comrades.com
TEAM UNOGWAJA
SUPPORTING THE CAUSE Comrades runner Thato Ntsekhe ran for and then donated generously towards Sinomusanothando. “It was a pleasure to run for Sinomusanothando and I hope I can continue to help out wherever I can. I think the work which Dr Mazibuko has been doing is really great and I really admire her courage,” says Thato. “When I started running the Comrades Marathon in 2005, I was requested by one charity organisation to help them use that occasion to raise funds. I found that to be a noble idea, to do a bit more than just run
Catch the latest on Team Unogwaja’s latest line-up of participants currently being featured in this and upcoming issues of this top mag. Modern Athlete rocks! For more info on the 2013 Unogwaja Challenge, please visit www.unogwajachallenge.com.
SOCIAL NETWORKING Tweet about us, like us or browse the web for all things Comrades Marathon-related: www.twitter.com/@ComradesRace www.facebook.com/ComradesMarathon www.comrades.com
Images: Courtesy CMA
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This was a major first for the country, with the CMA funding the development initiative with the aim of empowering active ASA route measurers with the knowledge, skills and IAAF certification to fulfil their duties in the most professional and efficient way possible. As the CMA’s Head of Technical, Celi Makhoba, says, “I am very excited that the opportunity to facilitate this course was made possible by the CMA. It was my personal dream for many years and now we have our very own qualified route measurers in different parts of South Africa.”
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EPIC
Adventurer Pro racing driver Gugu Zulu ‘The fastest brother in Africa’ is switching from four wheels to two when he takes on his first ABSA Cape Epic this year. He chats about his career, training with his girlfriend, and what he’s planning in the future. – BY LAUREN VAN DER VYVER
The Saturday development schools at Kyalami started off in go-karts to introduce youngsters to the sport and Gugu flourished behind the wheel. Two years later, he was one of 17 drivers to be chosen in trials and in 2000 Gugu won the Vodacom Isondo Sports national championship, winning 13 out of 16 races and with two second places. His 11-year career now boasts many podium finishes under his longstanding mentor Sarel Van Der Merwe and racing for Volkswagen SA. “It’s been great to be involved in what I love doing,” says Gugu. “I even got the opportunity to race against F1 driver Sergio Pérez and IndyCar driver Marco Andretti in the USA – on occasions the timesheets show that I was quickest!” Now, the racing world’s ‘fastest brother in Africa’ will be trading in an engine and steering wheel for pedals and handlebars as he takes on the gruelling ABSA Cape Epic off-road race. “I want to honour the ride in the 10th anniversary of the event,” says Gugu. “It will be a huge tick off my bucket list and I have so much respect for the event – you get average guys racing with the best in the world!”
THE CYCLING BUG BITES Gugu’s love for motorsport and cycling both began at a young age when he owned his first BMX and collected various car
magazines. He would often cycle from Soweto to Randburg and back with friends, taking photographs of cars he admired along the way. “I controlled my own fitness back in high school by riding to Parktown Boys High every day, and after my dad took me to varsity in Midrand a few times, he told me to find my own way to get to classes.” After discovering a hole in the middle of his taxi and landing up in Alexandra on an obscure route, Gugu knew that he needed a bike. “I remember my dad and I going to Makro where I got a mountain bike. I then rode 17km to varsity every day, besides some of the rainy days.” Gugu soon got involved in mountain biking, and has also completed nine Momentum 94.7 Cycle races and three Cape Argus Pick n Pay Cycle Tours. He feels that training for the Cape Epic fits in well with his rally career: “In both cases, you go over rivers and bumps, and cycling has definitely sharpened my concentration in the car!” Another bonus is that Gugu and long-time girlfriend Letshego Moshoeu will be racing the Epic together, and he says he is grateful for an active, adventurous partner.
SHARING THE GOAL “Letshego was the runner and introduced me to running,” says Gugu, “while I introduced her to cycling. The last three years, we’ve run the Two Oceans Marathon together – she does the ultra while I do the half, and this year the Two Oceans half will be my recovery run after the Epic. Gugu adds that the Epic is but a stepping stone – next they’re planning to work on their swimming to train for Ironman. “Some riders have partners who don’t understand why they compete and train – luckily I don’t have that problem. Riding with Letshego is amazing. We support each other, we have common goals, and we share a healthy lifestyle.”
Gugu admits that the Epic will be a big test for him, but most importantly he’s ready to have fun. “I have a very competitive nature, but I just want to cross the finish and enjoy this amazing experience.” Giving back is also important to Gugu, so he will be riding the Epic on behalf of the JAG Foundation and JAG Riders Programme, which focuses on cycling as a means to empower the youth of disadvantaged communities in the Western Cape. “Sport can make the difference – it affects the way you approach life, they way you strategise, discipline yourself and work with people.”
Gugu excited about his first Epic journey.
Images: Jon Meinking, ishotimages
Gugu Zulu always wanted to drive: “When I was still very young, I remember my mom asked me what I want to be one day and I said I want to be a driver. She asked me what kind of driver I’d be and I always replied with the same thing: I’ll just be a driver.” His dream came true in 1997 when he saw an advert in The Sowetan calling for more black people in motorsport, and he grabbed the opportunity to participate in a development programme with the Isondo Racing Academy.
Follow Gugu’s Epic journey on Twitter: @guguzulu and @absaCapeEpic.
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Training
Ready, Steady, Oceans! Running a 56km ultra-marathon is all about putting in the training before the time and planning for success on race day, so here is some essential final advice to ensure you get that coveted medal at the Old Mutual Two Oceans Marathon this month. – BY RAY ORCHISON
Y
our legs are beginning to feel the strain of the continual pounding of each step as the sun climbs ever higher and the heat begins to take its toll. You feel like you’ve been running for hours, when suddenly you look to your left and see a long stretch of snow-white beach stretching endlessly up the Cape coastline. Directly below is the deep blue with patches of emerald green sea, breaking tirelessly against the cliff face, and you are gripped by the sheer beauty. You’re running one of South Africa’s most beautiful races… That’s what you should be imagining right now, reading this article a short while before you’re due to run the Old Mutual Two Oceans Marathon. Because with only a few weeks to go until race day, the hard work is done. It’s now time to start thinking about tapering and ensuring that you line up at the start rested and ready to race. As you move into these last few weeks, forget about trying to squeeze in any additional mileage. Rather focus on sharpening up and adding the finishing touches to your preparation: • Shorter training sessions with quicker repeats will ensure that your legs are turning over quickly and efficiently. • Get to a sports massage therapist who is able to get rid of the knots which have formed in the muscles as a result of the hard training of the past months.
VISUALISE Now is the time to begin to visualise the route and the race. Close your eyes and see yourself walking toward the start area. Hear the music blaring out from the PA system. Feel the excitement and adrenaline of your fellow runners as they cheerfully laugh and chat nervously around you. Feel yourself controlling your anxiety and keeping your nerves under wraps as you hold onto the quiet confidence deep within your being. A confidence that says, “I can do this. I’ve worked hard for this. I’m ready for this.” Feel yourself moving with the throng around you as the gun jump starts your heart and gets you underway. Visualisation is one of the most important aspects of race day success, yet the most neglected by so many runners. There’s also a misconception among runners that your performance or achievements on race day are dependent on ‘the day.’ While this may be true to a point, our fate lies not with the running gods, but rather in how well we have prepared for the race. There are certainly aspects of race day we cannot control, like the weather, picking up a stomach bug or a last-minute change in the route. But those things only account for a very small percentage of the day. The other 90% are things that we can control, and with adequate preparation and planning, we place our success in our own hands.
THE COACH Ray Orchison has run five Comrades Marathons with a PB of 7:14 last year. He was club captain at BCC from 2009 to 2011 before he moved on to become captain of the Bedfordview Performance Squad. www.runetics.com
RACE DAY TIPS So when it comes to race day tips, tip number 1 is PLAN, PLAN and PLAN some more. If it rains again this year, what is your strategy going to be? What if it’s a cooker of a day? Try to factor in all the possibilities, and here are a few other tips for race day: • Apply plasters, lube and sun-block before heading out the door. This way it’s done and no need stressing if there’s a delay getting to the start. • Leave your accommodation with plenty of time to spare and get into your seeding pen as soon as possible. • Cut your toe nails a few days before race day, NOT the night before. This way there’ll be no rough edges – and you won’t forget. • Stop at a garage along the way for your lastminute loo needs to avoid the queues at the port-a-loos. • Agree on a meeting spot at the finish with your family the night before. • And my final and most important tip: NOTHING new on race day. Try and keep to your usual diet and eating routine in the few days before the race. Stick to the nutrition strategy you’ve used on long training runs and use the same gels or energy drinks. Don’t be tempted to try anything new.
GOOD LUCK and have a great race!
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Women’s Running
Ladies are Vital! I
n 1975, women were finally allowed to run the Comrades Marathon and we’ve seen many female greats at The Ultimate Human Race since then, in ever increasing numbers. Now, in a bid to grow participation of women at Comrades still further, the Comrades Marathon Association (CMA) and Vital Health Foods teamed up to bring women across SA a seminar that provided essential advice needed in their Comrades preparation. These seminars were aimed at arming sisters with the psychological and technical information they need to help them fuel their drive for road running and achieve their Comrades goal.
KEEPING HEALTHY
ANDREA DU PLESSIS (RIGHT) WITH THE WINNER OF A VITAL HAMPER.
The great thing about the seminars were the various Q&A panels, where the ladies could ask the various experts and Comrades veterans about their concerns to the lead-up to one of the world’s most gruelling races. “These essentially revolved around the menstrual cycle and some complications around that for specific individuals,” says Comrades Coach Lindsey Parry, “as well as bathroom usage on the move, bra recommendations and possible supplementation around iron and bone density loss.”
ENJOYING BREA
KFAST AT THE SE MI
NAR. Images: Courtesy CMA
This year’s series of Vital-Comrades Women’s Seminars was a way to give women expert advice and arm them with the know-how to run their best race at this year’s Comrades Marathon. – BY LAUREN VAN DER VYVER
Vital Health Foods dietician Andrea Du Plessis also outlined some nutrition tips for women in training, and dealt with questions around hydration and the energy supplements runners use during the run. Some of Andrea’s top nutrition tips included: • Sustained energy: For long distances, a low-GI breakfast option such as Vital Original Muesli is ideal, as it ensures sustained energy release. • Recovery nutrition: Within the first 30 to 60 minutes after a long or intense run, try to ingest a combination of fruit juice or fruit and milk or yoghurt, as this provides the carbohydrates, fluid, electrolytes and amino acids your muscles need to recover best. • Oil those joints: To support joint mobility and to help in the nutrition management of inflammation, take 1000mg Omega 3 per day. Vital Arthrit Ease is another product that can help with joint mobility, a safe alternative to the antiinflammatory medicines that one cannot take during an ultra-endurance event. Vital and the CMA say they are determined to make women’s running more comfortable, and make it that much easier and accessible for women to reach their running goals, and these seminars have gone a long to do just that.
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DARE TO TRI
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The Modern Athlete Dare to Tri Academy, launched in September 2012 and buidlign up to the 70.3 Half Ironman in January of this year, was hugely successful. The good news is our Academy initiative will continue this year, leading up to the next Ironman 70.3 in January 2014, and then beyond. We are taking this programme to new heights!
T
he Modern Athlete Dare to Tri programme has gone from strength to strength since its inauguration in 2011. We started out with 10 chosen athletes who represented Modern Athlete and participated at 70.3 in January 2012. After an overwhelming response from more triathletes wanting to be part of this, we decided to launch the Modern Athlete Dare to Tri Academy last year, and 42 athletes signed
up for the programme. Of those athletes, 32 eventually lined up on Orient Beach in January this year, and 28 managed to cross the finish line, with most saying it was the most satisfying achievement of their sporting lives!
BIGGER AND BETTER This year we are taking our Academy to new heights. Our Dare to Tri training programme will start much earlier, in June 2013, and it will follow two phases in the lead-up to 70.3 next year. The six-month programme will be split into two objectives: 1. A 10-week training programme starting in June and aimed at the 5150 Standard Triathlon at Bela Bela in August 2013. 2. A 20-week training programme starting in September and aimed at 70.3 in January 2014. (This will include training for Bela Bela in August.) Exciting news is that another 5150 event will be held for the first time this year! The African 5150 Championships will take place at Germiston Lake on 27 October, another race that will serve as perfect preparation for 70.3.
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ISSUE 44 MARCH 2013 / www.modernathlete.co.za
MODERN ATHLETE
DARE TO TRI ACADEMY
Both programmes will focus on novices, but this year we will also have a performance-based programme for the more experienced triathletes who have finished one or two 70.3 Ironman triathlons, and who would like to do faster times or be competitive in their age groups.
The DARE TO TRI training works on the following basis:
• • •
Each week all members receive an e-mail detailing the week’s recommended training. Weekday training is done by yourselves or with friends, or with a group/club that you may belong to. Weekend coached sessions will be presented by the Modern Athlete Dare to Tri Coach, Derick Marcisz, and all athletes are encouraged to come along and train with the group. Saturdays consist of a run and swim, while Sundays are for the bike session.
You can either sign up for only the 5150 programme or you can sign up for the full programme ending at 70.3. Registration for the 2014 Modern Athlete Dare to Tri Academy will start in April – watch the next few editions of Modern Athlete for more info.
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Two members of the Modern Athlete Dare to Tri Academy who successfully completed 70.3 have now decided to take on the big momma, Ironman South Africa, in April in Port Elizabeth. In the following three editions we will follow their journey.
TERRY-LYNN MCINTOSH
MATTHEW COOK
At school I enjoyed athletics and cross-country, but I was always ‘first from the back’. I did my first BSG triathlon at Germiston Lake two years ago and after completing my first 70.3, I was juggling with the idea of taking the step up to Full Ironman. On race day last year, I was glued to my phone, regretting that I wasn’t taking part. This year, I plan to rectify that situation.
I was never a runner at school; I had an issue with my Achilles tendons. So I ended up focusing on swimming, and Ice Hockey. I also played water polo until very recently and swam plenty of Midmar Miles and Germiston 1200’s.
I train according to the DTT program. I think I was born with spare batteries… but they are also running pretty low now. I do experience ‘sense of humour failures.’ Work is demanding and my training is physically taxing, so I end up completely drained come 8pm. I have an amazing family and my boyfriend, Ashley, is extremely supportive. If he isn’t taking part in a race, he is there on the sidelines cheering me on. Candice is also a gem (as well as treasured friend), and she is there, listening to tired groans, when I need a sympathetic ear. I have never been fortunate enough to have a coach and Derick has been nothing short of amazing. He provides training schedules and offers encouragement, no question is ignored, and he provides honest feedback that assists. I am under no illusions that Ironman will be tough. If I fear anything, it is failing to give it my best shot. My weakest discipline is the swim and my strongest is the bike. A finish at Ironman would be an accomplishment first time around. If I go back, it will be for a time. I believe triathlons build character. Every person out there will battle with something and it is strength of spirit and character that pushes you through and onto that red carpet.
This is my third season of doing triathlons. I remember my first sprint event at Roodeplaat Dam and I finished in 1:55. I think that when you get into triathlons, with every ‘increased’ distance, you ask yourself: ‘What next?’ And Ironman is definitely the next ‘what.’ Last year I participated in Ironman, but I wouldn’t say that I did Ironman. I’d say that it did me! I was wholly unprepared for the wind. I have made a concerted effort not to make the same mistakes, and have spent a good deal longer training for the bike. Derick’s training structure helps me to know that I am achieving something focused. My training has been absolutely amazing, I can’t believe I waited so late in life to start this journey. There is nothing better after a hard day at the office than a good 90-minute exercise session to clear your head. My new resolution is that if I am really angry with someone, I will write the e-mail but not send it, then go for a run, and if I am still angry after the run, I’ll phone the person. I am very privileged that my wife does 90% of the triathlons with me, so the training time becomes quality time for us to talk about our day together. My best mates are doing Ironman, and even my boss is doing it. He’s going to beat me, and not because I am going to let him! The bike leg scares me. I kept saying last year, “As long as you finish the bike, the race is yours.” I nearly gave up three times on the bike. Swimming used to be my strongest discipline, but I seem to have become a bit of a runner. This year I want to finish Ironman before the sun goes down. I’m hoping for a sub-12-hour finish. What I love about triathlons is that it’s all about me. (And I would love to still do a Comrades and a 100-miler one day.) I take inspiration from Ross McEwan, who used to work with me. On rainy days I always remember him saying: “There is no such thing as bad weather, only soft athletes”. It always gets me out of bed!
Modern Athlete will be launching The Barry Holland Story – 40 Consecutive Comrades Marathons. Barry Holland is a LEGENDARY RUNNER in the South African sporting community and this AUTOBIOGRAPHY tells the inspirational tale of an ordinary guy ACHIEVING THE EXTRAORDINARY.
This is a MUST-READ for ANY RUNNER.
Our Joburg launch was a huge success and now you can be one of the first to get the book at out EXCLUSIVE LAUNCH EVENTS in KwaZulu-Natal and Cape Town Cape Town: Tuesday, 12 March Sports Science Institute of South Africa (SSISA), Newlands 19:00 Guest Speaker: Chet Sainsbury
KwaZulu-Natal: Wednesday, 6 March Mount Edgecombe Country Club 19:00 Guest Speaker: Norrie Williamson
LIMITED SPACE. BOOK NOW!
You can also ORDER THE BOOK ONLINE at a price of R235 incl. postage. Log onto www.modernathlete.co.za and follow the prompts.
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HOW TO BOOK
Log onto the Modern Athlete website (www.modernathlete.co.za). Click on the Barry Holland banner on the homepage. Follow the prompts.
•
A TICKET COSTS ONLY R250 AND YOU RECEIVE: • Snacks • A SIGNED COPY of the book Meet Barry, who will share his journey and have an open Q & A session.
ISSUE 44 MARCH 2013 / www.modernathlete.co.za
Dynaforce was originally developed for the hydration of mineworkers, who often work long shifts in harsh, hot conditions. It has now found its way on to the retail shelves, as its powerful ingredients have proven to be hugely beneficial for athletes, workers, students or anyone in need of hydration and replacement of electrolytes.
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Gear
Boost Your Running! As a gear reviewer, I regularly receive media releases or attend launches where a shoe manufacturer claims to have come up with a revolutionary new concept that will change the face of running… and sometimes those claims prove to be somewhat short of the mark. However, adidas have really raised the bar with their new Boost foam rubber. – BY SEAN FALCONER
I
freezing, so I decided that running indoors was perhaps the better choice for this South African boytjie!
“With our new Boost foam, we are addressing a fundamental insight: Everyone wants more energy. Our revolutionary Boost cushioning foam provides the highest energy return in any running product,” he said. “We believe Energy Boost will reset the running industry and pave the way for all future performance footwear.”
PUT TO THE TEST Soon I was standing in my socks on a platform of Boost foam built into the catwalk in the auditorium, bouncing up and down on my heels, then dropping this huge ball bearing they gave us to compare the lack of bounce-back from conventional foam rubber versus the high bounceback from Boost. Then we got to strap on a pair of the new Energy Boost shoes and give them a test run, and that saw me running up and down an indoor test track – it was snowing outside, and the temperature was well below
What I found was while you still get great heel cushioning on landing, you can feel the elasticity of the foam rubber and it helps to shoot you back up off your heels. Then, as you transition onto the forefoot, not only are you moving through the foot-strike a bit quicker, but you’re getting a slingshot up onto you toes. Now, don’t misunderstand me, I’m not saying your feet are rocket-blasted off the ground again – no shoe is ever likely to achieve that, unless they can build mini rocket engines into the soles one day – but there is definitely more ‘push-back’ by the shoes. Admittedly, with a thicker section of Boost foam in the heel and a low-profile forefoot, the shoe will not give quite as much energy-return to forefoot strikers like myself, but even I could feel a difference in springiness when I ran up on my toes. And when I deliberately planted my heels, I definitely felt the springiness! (Now I can just imagine hordes of South African ultra-marathon runners thinking to themselves, “Yes please, I’ll have some of that for when my legs have had it and my feet feel like they’re stuck to the ground in the last 20 kays!”) Boost foam rubber comes in 10% lighter than conventional foam rubber, but it’s not about weight in this shoe, it’s about energy-return. I also really liked the upper design, which is mostly breathable mesh that offers a sock-like fit, but with the same adidas Techfit technology currently used in form-hugging adidas clothing, featuring elastic polyurethane powerbands that provide optimal comfort and support. It makes for a great fit.
GETTING TECHNICAL The development process of Boost saw the adidas team go looking for a new rubber compound that would provide great cushioning while also springing back to provide superior energy-return, and also maintain it’s shape and elasticity for many kilometres, i.e. durability. After testing some 25 different materials, they found what they were looking for… in their cars. You see, the foam rubber compound made by leading chemical company BASF for the seats of Mercedes Benz and Audi cars proved to be exactly what they were looking for. BASF literally blows solid granular foam material (TPU) up to turn it into thousands of small energy capsules, and these are now being moulded together to form the distinctive Boost midsole. With their unique cell structure, these capsules store and unleash energy more efficiently in every stride. And the durability of this new material has also
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ISSUE 44 MARCH 2013 / www.modernathlete.co.za
TPU FOAM GRANULES GET BLOWN UP TO MAKE BOOST. Images: Courtesy adidas & Sean Falconer
n December I attended the global Boost launch in Germany, at the company’s HQ in Herzogenaurach, and I will admit to being ever so sceptical as the launch presentation began. I mean, when Eric Liedtke, Head of adidas global Sport Performance, compared their latest innovation in running shoe design to the first man walking on the moon in 1969, I couldn’t help but quietly raise an eyebrow in surprise. But he soon made his point, explaining that running in the new shoes feels more like bounding across the moon’s surface than any shoe has ever done before.
proven to be superior to conventional foam rubber, so these shoes will go the distance.
GO GET IT The Energy Boost is the first shoe from adidas to feature the new Boost material, and they plan to roll out a full range of ‘Boosted’ shoes later in the year. Available at adidas Performance Stores, selected retailers and through adidas.co.za at R1499 per pair. Visit www.adidasrunning.co.za for more information. THE AUTHOR TESTING BOOST IN GERMANY.
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Living Legend
ONE of the BEST In the nineties the South African women’s running scene was dominated by a group of speedy young athletes that included Nicole Fuller, multiple 15km, SA Half Marathon and Marathon Champ.
Images: Courtesy Nicole Fuller
– BY MICHELLE CARNEGIE
VICTORY RACE, PRETORIA, 1998
season she competed in the 400m at the SA Junior Champs, and in matric she placed second in the SA Junior Champs 800m and third in the 1 500m, and also second amongst the under-19s at the SA Cross Country Champs. “I was then offered a track scholarship to Nebraska in the USA. Unfortunately, I got injured and was homesick, so I came back at the end of ’85.”
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NICOLE, ELANA MEYER & COLLEEN DE REUCK.
icole remembers the excitement of competing and the thrill of her first win, but her fondest memories of running come from the fun she had on international team trips to represent her country, alongside the top female athletic talent SA had in those years. She was part of four World Half Marathon Champs squads, represented SA in relays in Japan and Korea, and came very close to making it to the Olympics. Today all these ‘big names,’ such as Elana Meyer, Colleen De Reuck, Zola Pieterse, Gwen van Lingen, Alta Verster and Sonja Laxton live far apart, but they still try to keep in touch. “I especially remember one interesting trip to Guatemala in South America. There were some black runners with us and that was the first time some of these people saw a black person. They were totally fascinated.”
IN THE GENES With a Springbok race walker for a father, Nicole was bound to find her way into sport, and in high school she realised she had running talent – and determination. This was proven when she fainted in her first cross-country race as a 13-year-old. “I ran so hard that I passed out, but I got up and finished.” In her first track
The following year Nicole joined the police force. “That was the era when athletes such as Johan Fourie and Charmaine Gaile were part of the police force and their presence attracted thousands to stadiums.” That year she was not only awarded Springbok colours for cross-country, but also won the Bonnievale 10km series and got to compete in Ohio in the USA. “I won the event and that was probably the highlight of my career.” Then in 1989 she transferred to the army before marrying and moving to Natal, where she believes her road running career really took off as she regularly competed against Gwen van Lingen and Colleen De Reuck.
OLYMPIC DREAM After getting divorced, moving back to Johannesburg and meeting her second husband, Chris, she took the step up to the marathon. “I run very much on my toes and the marathon is not really my distance, but my then manager Ray de Vries persuaded me.” In her first marathon, Nicole claimed the 1995 SA Marathon title in a time of 2:37, and then set her sights on the 1996 Olympics in Atlanta, but there lies her greatest disappointment. “The qualifying time was 2:37 and I ran a 2:36:29. Colleen and Elana got chosen for the team, but I was overlooked. That was
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SA 10 000m Champ SA 15km Champ SA Half Marathon Champ SA Marathon Champ SA Marathon Champ World Half Marathon Champs World Half Marathon Champs World Cross-Country
Later Nicole tried to qualify for the 2000 Olympics in Sydney. “I ran the London Marathon, but bailed. That put paid to my Olympic dream. From there I went back to the half marathon distance.” She was selected for the World Half Marathon Champs in Brussels, 2002, but after another disastrous run and suffering continuing injuries, she stopped competing at the age of 37.
FAMILY LIFE Nicole still runs about 10km a day. “I can probably break 40 minutes for a 10km without too much effort, but I believe I have achieved my maximum and I have nothing more to prove. Now I use running as my Prozac, my time alone.” Her love of sport has transferred to her boys, Ayrton (15), a champion diver, and Greg (9), an excellent swimmer. With a marathon PB of 2:38 hubby Chris is no couch potato, either, and is currently training for the London Marathon. The family is all very adventurous, with the two boys keeping snakes and tarantulas in the house (both parents also did a venomous snake handling course), while Nicole and Chris are both licensed helicopter pilots. Today Nicole feels that running today does not have the same depth it used to. “We have great athletes such as Rene Kalmer and Irvette van Zyl, but then there are very big gaps, and I think it has to do with lack of development. Many schools place too great emphasis on team sport. We need sport academies like in the rest of the world. Only when youngsters specialise from a young age will we produce Olympics winners.”
THE FULLER FAMILY.
CAREER HIGHLIGHTS
• • • • • • • •
a huge disappointment that my own country did not choose me.”
1993 (34:20.13) 1986, 1992 1995 (1:13:38) 1995 (2:37:11) 1996 (2:36:29) 1992, 1993, 1994, 1996, 1998, 2002 1998 (SA women’s team finished 7th) 1994
ISSUE 44 MARCH 2013 / www.modernathlete.co.za
PERSONAL BESTS • • • •
10km: 32:29 15km: 50:53 21.1km: 72:49 42.2km: 2:36:29
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Race Calendar
Marching on! March 2013 South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out all the events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans. – Compiled by Tom Cottrell & Sean Falconer
CENTRAL GAUTENG Sunday 3 March Striders 32km, 15km & 4km, Olympia Park, 1st Avenue, Geduld, Springs Spar Hospice Wits Family Fun Run 8km, 5km & 3km, Lower Park Drive, Zoo Lake, Parkview Thursday 7 March J.P. Morgan Corporate Challenge 5.6km, Wanderers Club, North Road, Illovo Sunday 10 March Zoo Trot 10km & 5km, Johannesburg Zoo NEW DATE – WAS 1 JANUARY Sarens Edenvale Marathon, Half Marathon & 5km Edenvale High School, Linksfield Road Sunday 17 March 32Gi Gallopers 8km & 5km, Laerskool Leondale, Germiston Sunday 24 March Springbok Jackie Gibson Marathon & Half Marathon, Klipriviersberg Recreation Centre, Peggy Vera Road, Kibler Park Diamond Dash Trail Run 17km & 8km, De Tweedespruit, Cullinana District NEW DATE – WAS 10 MARCH Friday 29 March RHM Randburg Harriers Easter 100 48km, Randburg Central Sports Complex Saturday 30 March The Sense of Unity 10km, Boksburg City Stadium, cnr Dudley Smith & Jubilee, Boksburg South RHM Randburg Harriers Easter 100 33km, Randburg Central Sports Complex Sunday 31 March RHM Randburg Harriers Easter 100 19km, Randburg Central Sports Complex
GAUTENG NORTH Saturday 2 March Medihelp Sunrise Monster 32km, 10km & 5km, Harlequin Club, Totius Street, Groenkloof, Pretoria Sunday 3 March Bryton Ghost Trail 15km & 6km, Leeuwenkloof Kloof NEW DATE – WAS 1 JANUARY Saturday 9 March Wonderboom Junction Bobbies Half, 10km & 5km, Wonderboom Junction Saturday 16 March Rotary Club 15km & 7km, Swartkop Air Force Base, Pretoria Wednesday 20 March Exxaro Suiderkruis12-hour Endurance Nite Race & Relay, Voortrekker Monument Picnic Terrain,
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Eeufees Road, Pretoria Thursday 21 March Sunnypark Right to Run/Walk Half, 10km & 5km, Sunnypark, cnr Esselen & Jeppe, Pretoria Kosmosdal 5km, Blue Valle Mall,The Reeds Saturday 23 March Great Run Series 15km & 5km, Pilditch Stadium, Pretoria Saturday 30 March Morula Running Club Half Marathon, 10km & 5km, Soshanguve Pick n Pay Centre
Sunday 3 March Get Dirty Sprint Adventure Race 30km, Pine Lake Marina, Sedgefield Saturday 9 March Tortoise Tuff Challenge 30km, 10km & 2.5km, & Goukamma Half Marathon Trail Run, Sedgefield Primary School Friday 29 March14km, 10km, 4km & 1.5kmPlettenberg Bay Saturday 30 March Goukamma Traverse Sedgefield 18km & 5km, Sedgefield Oudsthoorn
VAAL TRIANGLE WESTERN PROVINCE Sunday 3 March Cape Gate Vaal Marathon, Half, 10km & 5km, Dick Fourie Stadium, Kliprivier Drive, Vereeniging Wednesday 20 March Vaal Mall Nite 15km, 10km & 5km, Vaal Mall, cnr Barrage & Rossini, Vanderbijlpark Thursday 21 March Sunward Fordyce 52km, Half, 10km & 5km, Kareekloof Facility, Suikerbosrand Nature Reserve
Western Cape BOLAND Saturday 2 March MKB Swartland Half Marathon, 10km & 5km, Gene Louw Sports Grounds, Moorreesburg Velddraf met Woorde 12km & 6km, Stellenbosch Saturday 9 March Worcester Rainbow 30km, 10km & 5km, National Institute for the Deaf Sports Grounds, Worcester Wednesday 13 March Drakenstein Correctional Services Nite 10km, Faure Street Stadium, Paarl Thursday 21 March Beesloop Farm Race 15km & 5km, Oudewagendrift Farm, Overhex, Worcester Saturday 23 March Bain’s Trail Run presented by Asics 12km & 7km, Welvanpas Farm, Wellington
Saturday 2 March Century City 10km & 2.5km Express, Central Park, Century City Old Mutual Two Oceans Fun Run Series 5.6km, Rondebosch East Primary Sunday 3 March Cadiz Milkwood Half Marathon, 10km & 5km, Wildeschut Picnic Area, 2km from base of Red Hill, to Soetwater Picnic Site, Kommetjie Sunshine D Polar Ice 10km Big Walk, Green Point Track Senecio 10km & 5km, Lourensford Wine Estate, Somerset West Wednesday 6 March Lighthouse Nite 10km, Mouille Point Lighthouse, Green Point Saturday 9 March Constantia Village 15km & 5km, Constantia Sport Grounds, Constantia Main Road Saturday 16 March Glenryck Tygerberg 30km & 5km, Parow Athletic Track, De Grendel Road, Parow North NEW DATE – WAS 17 MARCH Old Mutual Two Oceans Fun Run Series 5.6km, Rocklands, Mitchells Plain Newlands Brewery 5km Dash, Josephine Mill, Newlands Sunday 17 March Spar Ladies’ 10km & 5km Cape Town Challenge, Green Point Common Fields Wednesday 20 March Old Mutual Two Oceans Fun Run Series 5.6km, Green Point Stadium Thursday 21 March Tyger Run/Walk Half Marathon, 10km & 5km,
Meerendal Wine Estate, Durbanville Saturday 23 March Bonitas 10km & 5km, Plus 10km Walk, CPUT, Symphony Road, Bellville Old Mutual Two Oceans Fun Run Series 5.6km, Florida Park Stadium Friday 29 March Old Mutual Two Oceans 22km & 10km Trail Run, University of Cape Town Old Mutual Two Oceans Fun Run 8km, 5km, 2.5km, 300m & 56m, UCT Rugby Fields Saturday 30 March Old Mutual Two Oceans Ultra & Half, Main Road, Newlands, to UCT
Kwazulu-Natal Friday 1 March The Barrons Corporate Relay Marathon, Durban Beachfront Sunday 3 March Checkout Half Marathon & 10km, Verulam Recreation Grounds Amajuba District Marathon, 28km & 10km, Utrecht Friday 8 March Parlauf Cross Country, Westville AC Sunday 10 March Zululand Ultra-marathon 56km, 10km & 5km, Ulundi Regional Stadium Stella Royal 25km & 10km, 175 Helen Joseph Road, Durban Saturday 16 March Emnambithi Half, Settlers Park, Ladysmith Sunday 17 March Gaterite Challenge Marathon, Half Marathon & 10km, Verulam Recreation Grounds Spar Corridor Half-Marathon, Umzimkulu Spar to Ixopo Spar Saturday 23 March Stadium Challenge 5km, Clermont Stadium Sunday 24 March Umgeni Water Marathon, 32km & 15km, Midmar Resort, Howick James Nxumalo Half Marathon and 10km, Mayors House, Clermont Sunday 31 March Lancaster Striders Easter Ultra 50km & Half Marathon, Paulpietersburg Country Club
SOUTH WESTERN DISTRICTS Cover 2012 final.pdf
Friday 1 March Molerat Nite Run 16km & 8km, Pine Lake Marina, Sedgefield Saturday 2 March Palm Tyres 10km & 5km, Palm Tyre Garage, Courtney Street, George
ISSUE 44 MARCH 2013 / www.modernathlete.co.za
THANKS, TOM & NEDBANK This Race Calendar has been compiled with the help of Tom Cottrell, author and publisher of the Nedbank Runner’s Guide 2013 to Road and Off-road Races in South Africa. Now in its 22nd edition, the Runner’s Guide is an essential companion for every racer in SA, providing valuable info including venues, start times, route descriptions and everything else you may want to know about a race.
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Gauteng
Free State Saturday 2 March Surrender Hill Marathon, Half Marathon, 10km & 5km, Clarens Naval Duiwel Marathon, Half & 10km, Bloemfontein Bowling Club, Unielaan Saturday 9 March Engen-to-Engen Half Marathon, 10km & 5km, Koppie Alleen Engen Convenience Centre, Jasons Road, Riebeeckstad, to Engen Ettiene Motors, Toronto Road, Welkom Saturday 16 March Vodacom Rose 32km & 10km, Emoya Estate, Frans Kleynhans Road, Bloemfontein Thursday 21 March NGK Universitas 10km, Dutch Reformed Church, Universitas Vaal Eden Human Rights Day Run 9km, The Dell Wildlife Park, Vaal Eden Road, Parys Friday 22 March Vaal Eden Challenge Run 1 - Diamond Trail Run 6km, Udolpho, Vaal Eden Road, Parys Saturday 23 March Vaal Eden Challenge Run 2 - Antelope Trail Run 14km, The Dell Wildlife Park, Vaal Eden Road, Parys Sunday 24 March Vaal Eden Challenge Run 3 - Vaal Eden Loop 28km & 5km, The Dell Wildlife Park, Vaal Eden Road, Parys
Eastern Cape BORDER Saturday 2 March Kempston Truck Hire Ladies’ 10km & 5km, Oxford Striders Club, Beach Road, Nahoon Saturday 9 March Cabbage Patch 15km & 5km, Komga Show Grounds Saturday 16 March Jumbo Beach to Beach Half, 10km & 5km, Old Selbornian Club, Pearce Street, East London Thursday 21 March Hogsback Away with the Fairies Trail Run 15km, 10km & 5km, Away with the Fairies Backpackers, Hogsback Friday 29 March The Windmill Cintsa to Kei Mouth Coastal Challenge 36km & 18km, Cintsa West Tearoom to Bush Pig, Kai Mouth
EASTERN PROVINCE Saturday 2 March Cassies 15km & 5km, Hunters Retreat Hotel, Cape Road, Kabega Park NEW DATE – WAS 9 MARCH Addo Elephant 82km & 50km Trail Run, Kabouga Gate, Addo Elephant Park, Kirkwood Saturday 9 March Sportsmans Warehouse 15km & 5km, Moffat Retail Park NEW DATE – WAS 2 MARCH Saturday 16 March Lake Farm Charity Run 25km, 10km & 5km, Lake Farm Centre, Port Elizabeth Thursday 21 March PEAAC Seaview 24km, Seaview Community Hall, Da Gama Road, Clarendon Marine, Port Elizabeth Christy’s Catch Crab 15km, Walskipper, Jeffreys Bay to Christy’s Catch, St Francis Bay
Saturday 23 March Umhlobo Wenene 10km & 5km, Kings Beach, Port Elizabeth
Far North LIMPOPO Saturday 2 March Kumba Marakele Marathon, Half & 10km, Marakele National Park, Thabazimbi Saturday 16 March St Peter’s Easter Celebration 9km Fun Run, Jetty 3, Tzaneen
MPUMALANGA Saturday 2 March Assegaai Marathon, Half Marathon & 10km, Piet Retief Rugby Club The Grove Ladies 10km & 5km, Grove Riverside Crossing Saturday 9 March Lake Umuzi Kosmos 3-in-1 Marathon, Half Marathon & 10km, Lake Umuzi Waterfront, Kiwiet Street, Secunda AdventureLisa’s Forest Run 62km, Lakenvlei Forest Lodge, 10km from Belfast Saturday 16 March Bateleur Estate Memorial Half Marathon, 10km & 5km, Plus 18km Trail Run, Bateleur Estate, Uitkyk Rd, Nelspruit Thursday 21 March Standerton Goldi 4-in-1 Marathon, Half, 10km & 5km, Standerton Show Grounds Saturday 23 March Eskom Gijimas Xstrata Coal 3-in-1 Marathon, Half Marathon, 10km & 4.9km, X-Strata SA Coal, Tweefontein Recreation Cricket Club, Emalahleni (Witbank) Saturday 30 March Long Tom Ultra Marathon & Half Marathon CANCELLED
North West CENTRAL NORTH WEST No race scheduled in this period
NORTH WEST NORTH Saturday 2 March Lafarge Zebra Zamba 32km, 10km & 5km, Lichtenberg Boat Club, cnr Church & Eeufees, Lichtenburg Saturday 16 March Old Mutual Om-Die-Dam Ultra, Half, 10km & 5km, Hartbeespoort High School Thursday 21 March Rametsi 4x4 Half Marathon, 10km & 5km Trail Run, Rametsi Eco Game Farm
North Cape GRIQUALAND WEST Saturday 2 March GWK Diamant Marathon, Half, 10km & 5km, GWK Premises, on N12 outside Kimberley NEW DATE – WAS 3 MARCH Saturday 23 March Konica Minolta Kimberley Road Runners 15km & 5km, Bishops Club, Kimberley
FULL CALENDAR AVAILABLE ONLINE For more info on all these races, including start times and contact details go to www.modernathlete.co.za and click on the Events & Results button in the main toolbar.
NORTH WEST CAPE Saturday 16 March Orange River Cellars Marathon & Half, Roepersfontein, Kanoneiland, Upington
Orienteering Sunday 3 March PENOC Short Course #7, Pinelands, Cape Town, Western Cape Sunday 10 March RACO Short Course #1, St. Albans, Pretoria, Gauteng Sunday 17 March AR Club GOC Relays, Derdepoort, Pretoria, Gauteng PENOC Cross Country #1, Nuweberg South, Grabouw, Western Cape Sunday 24 March ROC Short Course #2, The Wilds, Johannesburg, Gauteng
Triathlon & Duathlon Saturday 2 March Free State Duathlon #3, 10km/40km/5km, 5km/20km/2.5km, 2.5km/10km/2.5km &1.25km/5km/1.25km, Venue TBC, Free State Sunday 3 March Joburg City Tri Series #3, 1.5km/40km/10km, 750m/20km/5km & 400m/10km/2.5km, Victoria Lake Club, Refinery Road, Germiston Lake, Gauteng Complimed Midlands Ultra Triathlon, 1.9km/88Km/21km & 600m/22.5km/5km, Midmar Dam, Howick, KwaZulu-Natal EPTA Development Triathlon, Juniors, Sprint & Olympic distances, Pollock Beach, Port Elizabeth, Eastern Province Amathole Triathlon Championships, Orient Beach, East London, Amathole Sunday 10 March Buffelspoort Ultra Triathlon, 1.9km/90km/21.1km & 600m/20km/5km, Buffelspoort Dam, North West Sunday 17 March South African National Triathlon Championships (incl East London ITU Triathlon African Cup), 1.5/40/10km, 750m/20km/5km & 400m/10km/2.5km, Orient Beach, East London, Amathole Sasol Cross Triathlon, Dickenson Park, Vereeniging, Central Gauteng Ladies Triathlon, La Bella Vita Estate, Simonsvlei Road, Paarl, Western Cape “The Wik” Triathlon, 500m/1.5km/5km (offroad), Stanford Lake College, Limpopo Thursday 21 March Gauteng North Duathlon Championships, Babas Lodge, Gauteng North Sunday 24 March Central Gauteng Duathlon Championships, Venue TBC Sasol Cross Triathlon, Abrahamsrust, Sasolburg, Gauteng Sunshine Coast Triathlon, 1.5km/40km/10km, 750m/20km/5km, 100m/3km/1km & 50m/1.5km/500m, Orient Beach, East London, Amathole Sunday 31 March EPTA Development Triathlon, Juniors, Sprint & Olympic distances, Pollock Beach. Port Elizabeth, Eastern Province
Adventure Racing 2 March WCAD Series #1 100km & 5km, Venue TBC, Western Cape 3 March Spur Mudskippers, Albert Falls, near Pietermaritzburg, KwaZulu-Natal 17 March Spur Adventure Sprint #3, Oak Valley Estate, Elgin, Western Cape 20-24 March X-Berg Challenge 180km, Drakensberg
Track & Field Friday 1 March Tuks Jakaranda B Bond Inter High, ABSA Tuks Stadium, Pretoria, Gauteng North Saturday 2 March AGN Youth, Junior and Senior League #4, ABSA Tuks Stadium, Pretoria, Gauteng North WPA League #3, Bellville Athletic Track, Western Province Thursday 7 – Saturday 9 March WPA Junior Championships, Green Point or Bellville, Western Province Friday 8 March KZNA Youth, Junior & High School Champs, Kings Park Athletics, Durban, KwaZulu-Natal Saturday 9 March AGN Youth, Junior and Senior League #5, ABSA Tuks Stadium, Pretoria, Gauteng North Clive Truter Masters #4, Vygieskraal Stadium, Cape Town, Western Province Friday 15 – Saturday 16 March AGN Youth, Junior, Under 23 and Senior Championships, ABSA Tuks Stadium, Pretoria, Gauteng North KZNA Seniors & Masters Championships, Kings Park Athletic Stadium, Durban, KwaZulu-Natal WPA Senior & Masters Championships, Green Point or Bellville, Western Province Tuesday 19 March ACNW Invitation Permit Meeting, KK MacArthur Stadium, Potchefstroom Central North West WPA Open Meeting, Parow Athletic Track, Western Province Wednesday 20 March ASA Club Championships, ABSA Tuks Stadium, Pretoria, Gauteng North Wednesday 20 – Saturday 23 March SASA Secondary Schools Championships, East London Thursday 21 March Nedbank SASAPD Champs, Gauteng North Thursday 21 – Monday 27 March SA Physical Disabled Championships, ABSA Tuks Stadium, Pretoria, Gauteng North Friday 22 – Saturday 23 March SA Combined Events & Race Walking Championships, Germiston Stadium, Central Gauteng Saturday 23 March AGN Youth, Junior and Senior League #6, Pilditch Stadium, Pretoria, Gauteng North KZNA Seniors & Masters League #4, Kings Park Athletic Stadium, Durban, KwaZuluNatal Tuesday 26 March WPA Permit Meeting, Green Point Track, Cape Town, Western Province
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Club Review
A Harlequin
HEART
THE 32KM MEDIHELP SUNRISE MONSTER.
HARLEQUINS HAVE A SOCIAL CHARACTER AFTER MAJOR RUNNING EVENTS.
Ed Ward being elected as Chairman. Current Treasurer Ivan Lazarus joined the club soon thereafter and has held the purse strings ever since. The club currently has 80 members.
THE BALANCE
It may be a smaller running club, but with a great social vibe, and accommodating any type of runner or walker, Pretoria’s Harlequin Harriers have fun, nurture those runners with potential, and conquer ‘The Monster’ each year. – BY LAUREN VAN DER VYVER
M
ention Harlequins and many a runner will think of the Medihelp Sunrise Monster held every March, in which runners take on massive hills while running alongside wildlife in Groenkloof Nature Reserve. This on-road, off-road 32km event (plus Mini Monster 10km and Baby Monster 5km) has exploded in size in recent years and has been dubbed “the ultimate Comrades conditioner”. As they say, take on the monster – if you’re tough enough!
Images: John Mosdell & Courtesy Geoff Hesse
IN THE BEGINNING This is a club with a colourful history – literally! A Harlequins runner is easily identified by the iconic multi-quadrant club colours synonymous with the Harlequins parent club founded in Pretoria in 1903. The Groenkloof-based club were actually the first club outside of Britain to be granted permission by the famed London Harlequins to replicate their strip outside of Twickenham – on condition that one of the quadrant colours had to be modified. The local club decided to replace the original chocolate square with a russet alternative, and the rest, as they say, is history. The club will be celebrating its 110th anniversary this year! The club’s running sub-section was founded in July 1977, soon after the start of the global running boom, and was one of the first open clubs formed in the city, with
run
walk
swim
cycle
“The club is one where the balance of competitive sporting participation, camaraderie and social participation is accommodated in a spirit of fostering encouragement to all,” says Geoff Hesse, Club Chairman. One of the major highlights of the year is the annual HARLEQUINS AT COMRADES “Away-weekend” trip organised by the committee. 2012. Usually, a road race in one of the neighbouring provinces is selected and the club then sponsors members and their families to get away! Apart from the weekly runs and events, the club hosts a weekly non-standard 6.6km time trial (due to road safety reasons) on Thursday nights and the course record of 20 minutes 16 seconds by the well-known star of the 80’s, Johan Fourie, is yet to be threatened! A club night is held after the time trial on the last Thursday of every month, often with a guest speaker present, and a complimentary meal and drinks provided at the clubhouse.
HARLEQUIN STARS Over the years well known runners and even ultra-marathon winners like Helen Lucre, Mari-Jeanne Duyvejonck and the late Andrew Greyling have run in Harlequin colours. However, not all members are focussed on ultra-distances, and there are as many Harriers who prefer running shorter distances on a regular basis, with regular podium finishers Belinda Hickman, Debbie Bredenkamp and Rene Hawkridge. Harlequins is also well represented in Masters track and field meetings by Tobie de Vos, who has both provincial and national colours in sprints and javelin. Persistance is also a feature of the Harlequins bunch with Riana Rousseau and Geoff Hesse having completed 25 Comrades and Johnson Crane finishes respectively! Harlequins might be a small group but a group that prioritises fun and inclusion! “Everyone is encouraged to visit the club or join in at the Harlequin gazebo at races to experience the vibe and meet the family!” says Geoff. Where: Harlequin Club, Totius Street, Groenkloof, Pretoria Time Trials: 17h45 (Oct-Mar), 17h30 (Apr-Sep) Chairman: Geoff Hesse on 082 896 4377 Club Captain: Tracy Reddy on 084 401 5049
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Race Report
TOTALSPORTS XTERRA BUFFELSPOORT, Buffelspoort Dam, North West Province, 26 January Close to 800 multisport warriors toed the line at the first TOTALSPORTS XTERRA presented by REHIDRAT® SPORT of the year, with defending men’s and women’s champions Conrad Stoltz and Carla Van Huyssteen coming out with guns blazing.
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our-time XTERRA World Champion Conrad Stoltz bagged his 50th career XTERRA title at the Buffelspoort Dam in scintillating style, and said afterwards he is still as motivated as ever to race. “I just love the excitement of XTERRA. The sport is growing like crazy and it’s really exciting. I’m really proud to have won my 50th title today, especially because it was at a local XTERRA”, says Conrad, who crossed the line in 2 hours and 22 minutes. Dan Hugo came in second, while Stuart Marais finished third. Conrad says the level of racing in South Africa has definitely gone up. “I knew there would be serious competition on the day with Stuart Marais, Dan Hugo, Bradley Weiss and Theo Blignaut, but Theo unfortunately had to withdraw due to illness. I heard that Pieter van der Mescht is a good swimmer, so I decided to stick to him on the swim and managed to make a comfortable transition onto the mountain bike. I passed Dan on the first dirt road and managed to make up time. Being injury-free, I was able to put in some run training for the first time in three years.”
REPEAT DEFENDER In the women’s race, Carla was ecstatic with her hat-trick win at the Totalsports XTERRA Buffelspoort. “The combination of the heat and altitude definitely added to the toughness of today’s XTERRA,” she said. “Coming out of the water, LEILANI SCHEFFE R. my legs felt a little tired, but I just had to keep on. On the bike I found myself riding with a strong group of guys, so I knew that I was in the mix. I knew the run would be tough and
Images: Cherie Vale/Newsport Media, Jetline Action Photo
CARLA VAN HUYSSTEEN.
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For the first time in Buffelspoort, the event was split over two days with the TOTALSPORTS XTERRA Full (1.5km swim, 26.5km mountain bike and 12km trail run) taking place on the Saturday, followed by the TOTALSPORTS XTERRA Lite (400m swim, 17km mountain bike and 6km trail run) on the Sunday. Marc Price and Genevieve Van Coller were the impressive winners in the individual men’s and women’s categories of the Lite event, crossing the finish line in times of 1:22 and 1:42 respectively. RUSSEL WHITE.
TRAIL RUNNING BUZZ
MARK PRICE.
I really didn’t want to walk, but I had to on some of the hills!” She crossed the line in 2:49, with Susan Sloan second and Sylvia Van Tromp third. In the team category Team Lebone College was the first men’s team to cross the finish line, Team Just for Fun claimed the female team category, while Team Impala RCD was the first mixed team home.
This was the first time that the New Balance Trail Run presented by ISUZU took place in Buffelspoort. It launched at XTERRA Grabouw last year. Runners could choose between a challenging 12km route or a less daunting 6km route. Just over 300 eager trail runners lined up to race, with Ruan Meintjies and Leilani Scheffer claiming line honours in the 12km event in 52:58 and 1:03 respectively. In the 6km run, the first spot on the men’s podium was claimed by youngster JP van der Merwe, while Carmen Schoeman was the first female runner home on the day.
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The Beach Feud Discovery Surfer’s Challenge, East London, Border, 6 February This year’s Discovery Surfer’s Challenge, now in its 39th year, once again attracted high-profile athletes, locals keeping up with race tradition and youngsters being introduced to the tough, unique coastline route. – BY LAUREN VAN DER VYVER VIEW OF THE ROUTE FROM THE AIR.
Images: Lauren van der Vyver
I
t all started back in 1975 when local runners and surfers in East London started a friendly race from the Kwelera River in Yellow Sands to Nahoon Beach in East London. Having not faired as well as some of their road running friends in a road relay from King William’s Town to East London, the local fiveman surfing team came in for a fair bit of ragging. Seeking retribution, the surfers issued a challenge to the runners to meet them on their turf – the beach – and set about planning a route taking in the sand, rocks, loose boulders and rivers between two points. It was a test of fitness and bragging rights, and for the next 39 years, has been a top attraction in the area. This February, a field of 3 300 athletes lined up for the start of the gruelling 17.45km race, with a huge climb in numbers
in the accompanying 5km junior race, which was introduced last year. Race organiser Neville Wilkins says the history of the race and it being such a distinctive route makes it so popular: “There’s always been some competition between the runners and surfers. It’s also turned into a great day for the family on the beach.” Discovery Sponsorship Manager, Sandile Mkari, adds, “This is a vehicle for healthy living. We are challenging everybody, also children, to get out of their houses and compete. You don’t even have to be a runner – you can paddle, you can walk – and we see so many youngsters and newcomers to the sport. That’s what it’s all about!”
WINNER OF THE SURFER’S CHALLENGE, SURF-SKI COMPETITOR RICHARD VON WILDMAN.
OUT THE WATER FIRST This year, the surf-skiers came out ahead of the runners, with Richard Von Wildman coming home in 1:02:29, four minutes ahead of the first runner, Zingisile Marikeni (1:06:30).
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The Spec-Savers IRONMAN South Africa means so much to so many people, and for many different reasons. It is an event that Image: Carla Kelly
changes lives. There are countless stories of people who have been given hope by watching others take on the challenge, only for them to go on and take
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the challenge on themselves. IRONMAN is more than a race; it’s a lifestyle, one that hundreds of thousands of athletes around the world celebrate every day. On the 14th of April, Africa gets its turn to celebrate the strength of the human spirit, to believe in miracles and share goosebump-inducing moments. Nearly 1 800 athletes will put the integrity of their training regimes to the test in a race that for many is the focal point of their year. The IRONMAN was born in Hawaii in 1978, and in the year it celebrates its 35th anniversary, it is a race and brand that continues to inspire and lets people believe. It’s not what sets this race apart from the rest. It’s what sets these athletes apart. And what sets them apart is IRONMAN.
Nevertheless, Zingisile was all smiles after finishing, despite the toughness of the route. “I feel on top of the world!” he said. “I just wanted to work hard and I knew as a runner competing in this that I had to win it!” The first female runner in was Hanlie Botha (1:16:21), a winner of the event for the third time after she had trailed in third position up to the 12km mark. “The first bit on the rocks was hard and I was shaky, but it became easier as the wind came from behind us,” she said. “I keep coming back because of the crowd support, water points and vibe. This is the race to do in East London!”
THE ATHLETES SAID… Doran Fritz (1:10:14, 2nd male runner): “I have done the challenge for 13 years now and I love it. It’s definitely a good training run for the other races on the calendar. One gets very tired out of the water, but I’m very happy with today’s result.” Mzukisi Kebeni (1:10:51, 3rd male runner): “I’m very happy about my time this year, even though it was spot on my time from last year. I will come back and improve next year.” Myrette Filmalter (1:24:03, 3rd female runner): “My Achilles hurt before today, but I knew I wanted to compete and I’m happy I did! The last 4km were very challenging, though. It’s my third time here and I love it. After this gruelling route, you don’t think you’ll come back, but you do.”
LOCALS ALSO TOOK PART IN THE WALKING RACE.
Michael Dettmer (1:41:53): “This is my first time at the Surfer’s Challenge as it was on my bucket list for this year. The route was good, even though the rocks take it out on your ankles quite a bit.” Yongama Mtikitiki (1:35:21): “This is my first race here and I really loved it! I’m looking forward to doing it every year.” Bruce Fordyce (1:39:46): “It was a cooler day and the wind was behind us, which made today easier. The most challenging bit is dealing with the rocks and pebbles at Gonubie. What makes this race so different is that it is so unique – you go over rocks, the road, sand and rivers. For a road or trail runner, there’s something for you and you will find some strengths and weaknesses out on the run. I’ve done this race for a few years and will definitely be back!”
FAMILIES ON THE ROUTE TOGETHER.
TOP 5 MEN 1 Richard Von Wildman 2 Brendan Thompson 3 Andrew Carter 4 Bevan Manson 5 Steve Woods (8) Zingisile Marikeni
1:02:29 (Surf-ski) 1:03:00 (Double-ski) 1:03:00 (Double-ski) 1:03:46 (Surf-ski) 1:04:30 (Surf-ski) 1:06:30 (Runner)
TOP 5 WOMEN 1 Helen Weldrick 2 Nicole Russell 3 Liz Russell 4 Hanlie Botha 5 Kerry Louw
1:07:00 (Double-ski) 1:14:43 (Surf-ski) 1:16:03 (Double-ski) 1:16:21 (Runner) 1:17:31 (Surf-ski)
THE 5KM JUNIOR RACE WAS A HIT ON THE DAY.
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Race Report
Gauteng’s
Gem
Pick n Pay Marathon & Half Marathon, Johannesburg, Gauteng, 10 February The Pick n Pay Marathon boasted another stellar turnout this year as many runners looked to get in a good qualifier and solid training run in before the big ultras coming up, but there were plenty of children and social walkers also part of the festive day out. – BY LAUREN VAN DER VYVER The 30 edition of the event, hosted by the Jeppe Quondam Athletics section, was once again a great family day out, attracting a field of 5 231 athletes across the 42km and 21km events, with a further 1 750 taking part in the 4km and 8km funs runs. That’s quite some growth in the fun runs, considering that there were only 250 entries just five years ago! And the cool weather on the day also helped all the athletes cope with the mixed bag of uphills and downhills on the route. th
Bonitas runner Peter Muthubi emerged as this year’s marathon champ, coming home in 2:25:28, ahead of teammates Charles Tjiane (2:26:23) and Mabule Raphotle (2:28:20). Overall, Bonitas grabbed five of the top 10 men’s placings, and then the club’s women also dominated, with Charné Rademeyer grabbing victory in 2:48:21 in the women’s race, ahead of Bonitas’ Mpho Mabuza (2:53:25) and Ntombesintu Mfunzi (2:55:09). In the half, Mbongeni Nqxazozo clinched the win in 1:07:08, ahead of John Chebbii from Nedbank Running Club (1:07:25) and Paul Nyamachere (1:07:47). In the women’s race, Transnet’s Paulina Phaho won comfortably in 1:26:58, with RAC’s Annah Watkinson second (1:29:51) and Judy Bird from Breakthru Midrand Striders third (1:30:39).
FRONT-RUNNERS SETTING THE PACE. CHARNÉ RADEMEYER. WOMEN’S 42KM WINNER.
FROM THE FINISHLINE Here’s what some of the Pick n Pay finishers had to say just after crossing the line. Susan Mzinyathi: It’s my first Pick n Pay this year. It’s a mixed route with lots of hills to deal with, but I enjoyed it very much.” Neil Coville: “It was a hard run today – it always is! - and it got very humid as the morning went on. I got through it, though, and I am very happy with my time, and I’ll always come back.” Thobile Nkosi: “It’s very mixed. If it was too flat, it would be boring. It is a tough route, but a great day out for the family and for friends.”
Images: Jetline Action Photo & Lauren van der Vyver
Argentina Senda: “The cool weather helped me out. Pick n Pay is usually a training run before Two Oceans and a small step towards Comrades for me.” Maxwell Godwana: “This is my first 21km. The route had lots of steep hills, but it is worth running again, that’s for sure! Next year, I’ll be doing the 42km race!”
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TIRED, RELIEVED RUNNERS AT THE FINISH.
SOCIAL RACE FEEDBACK
After the race, many athletes went online or grabbed their phones to have their say on Facebook and Twitter about the event. Charl Henry Whitaker: Was a TOUGH day on the road, but survived with another 42.2km in the bag! Sometimes we need to hit the wall to experience the hardness of a race, so we can train harder and work smarter on the next race day! @Shifty617: Awesome day out, huge field so the start was super slow. @Nutreats: despite the 10min late start and incorrect km markers (750m over for most of the 21 course, 400 at the end), #pnpmarathon was great. Bokang-kabelo Tsotetsi: I ran the Marathon and did great – felt like doing 10 more kays. Warren Graham: Congratulations to all the athletes competing in the 2013 PnP marathon! Thank you, Pick n Pay, for allowing me to inspire these remarkable athletes with songs at your 17/38km waterpoint. Faan Van Der Westhuizen: It was tough man, but I qualified and that’s all that matters!
Race Report
Peninsula PLEASURE Peninsula Marathon & Half Marathon, Cape Town, 17 February Newspaper journalist Carien Du Plessis recently ran the Peninsula Marathon, clocking a solid 4 hours 40 minutes while keeping her thousands of Twitter followers up to speed on her progress.
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lat is the new not-so-easy, and do not let anyone tell you otherwise. In this era where off-road training and hill repeats are the new adrenalin sports for running junkies, a flat marathon like this one presents a challenge of a different kind. As for fast? Forget it. Or maybe it’s just old age and a few extra rolls catching up with me… Other than being somewhat slower than the sub-4 athlete that I’d love to become again, the Peninsula Marathon was a perfectly pleasant run. The race started at the very un-Slaapstad-like time of 5:15am in Green Point – thank goodness, because the 21 degrees of the morning rose by 10 degrees later in the day! – and followed Main Road through to Simons Town Naval Base. Straightforward and simple, I really like a marathon with this kind of consistency, and one that goes from point to point. There were no hills to speak of, and the first half through the suburbs was somewhat uneventful as far as scenery is concerned. What the crowds lacked in numbers, they made up for in entertainment, from the very happy duo egging us on in Adderley Street before sunrise to the elderly woman (surely an ex-runner) with her whistle in Rondebosch, to those spectators holding up posters saying: “Run like you stole something” and “In the wall is a door.”
But I reckon if it’s the only exercise they get all year, this outing was an impeccable choice. It was great fun and the twitter crowds went wild. It’s the coolest thing carrying one’s own spectators in your pocket.
Images: Brenton Geach & Jetline Action Photo
At about 12km we crossed the starting line of the Two Oceans in Newlands, and re-tracing the route for a good few kilometres, I was just happy it was a dry day and not pouring like last April. From Muizenberg onwards, the sea views pleased this Jozi girl. It even distracted the attention somewhat from the trouble of having to brave the traffic in the road to overtake all the slow boat half-marathoners who started about two hours after us further along the route. One of my marathoner friends reckons that these people, walking arm-in-arm three or four deep, probably had to do this to support the heavy weight of the snack packs on their backs!
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Race Preview
Safety and Comfort on THE RUN AdventureLisa’s Forest Run, Mpumalanga, 9 March With just days to go until the inaugural Forest Run, we bring you last-minute details to keep in mind when participating in not only this beautiful trail run, but any other trail run you might tackle in the future.
COMFORT KIT Every one of the four water points at Forest Run is equipped with a ‘Comfort Kit.’ This special box contains a bunch of goodies to improve your comfort, should you experience a few wobbles, with basics like tablets for headache, nausea or upset tummies, electrolyte sachets, cramp remedies, eye drops, toilet paper (and a plastic baggie for your used paper) and baby wipes.
LIQUID REFRESHMENT There is one element it really is not worth skimping on: Water. Remember that any deficit early on will kick in later. A hydration pack with a two-litre reservoir, rather than bottles, is my preference. I may only put one litre of water into it, but at least if conditions change, I can load up with more at the next water point.
FEED ME! Most ultras will have at least one feed station. These stations are not there to provide for all of your nutritional
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requirements, but rather as a useful ‘top up’ avenue. Most runners prefer to carry their own nutritional products that work for them, but nonetheless, there is a feed station at Forest Run at 35km, where you will find a variety of sweet and savoury foods to snack on. I’m sure runners will appreciate a few mouthfuls of our fresh pasta treat. It is light and vegetarian.
THUNDERBOLTS AND LIGHTNING After the lightning strike incidents in Jo’burg in early February, we’re reminded to be somewhat more cautious when outdoors. If you’re out in the open, you’re at risk. Count the number of seconds between a flash of lightning and the clap of thunder. Divide this number by three to derive the number of kilometres. Thunder more than 30 seconds after a lightning flash means the storm is far enough away for you to be safe. Thunder 15 seconds after a lightning flash means the strike is only about 5km away. If you hear thunder less than five seconds after a lightning flash, you are at high risk. Never lie flat on the ground. Crouch down immediately, put your feet as close together as possible and wrap your arms around your legs. In the mountains you do not want to be the highest point around. Descend quickly. A cave, protruding rock or hollow may provide shelter. Do not touch moist rock walls, any ladders or metal objects, and leave your trekking poles at least three metres away. If you are in a group of people, spread out and keep a distance of three metres between each person.
Forest Runners will be delighted to know that the risk of being hit by a lightning strike inside a forest with trees of uniform height is considerably lower than if out in the open or on top of a mountain. Head into the forest, away from the open edges and put some space between you and other people as you crouch down. Put your feet as close together as possible, wrap your arms around your legs and tuck your head in.
MUST-HAVES Events usually specify compulsory equipment, and in addition, there are a few items that I always pack, regardless. These include a whistle, space blanket, small knife, spare contact lenses, eye drops, water-purifying tablets, headache tabs, and a sachet each of electrolyte replacement, Arnica oil and anti-chafe cream. Lastly, I pack in a fresh pair of socks. I don’t always use them, but when I do, there are few things better!
WALK STRONG Although this event is called Forest RUN, it is perfectly acceptable to walk, too. I always say, “Walk because you want to, not because you have to.” I also walk the ups (especially if they’re very steep) and I run the flats and downs. But if you’re going to walk, then WALK – not stroll. Walk strong and at pace. As the days count down, my thoughts are with the runners as they prepare for this inaugural event. Here’s hoping for wonderful weather to really showcase the loveliness of the forests and wetlands of the plantation. See you there!
Images: Courtesy Lisa de Speville
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orest Run, held on the Komatieland Forests plantation near the town of Belfast in Mpumalanga, is only days away and excitement amongst the participants is building. Entrants can tackle the 62km route solo or as a relay pair, and the route, which is best described as ‘friendly,’ promises to be memorable. This event is the brainchild of adventure racer, ultra runner and writer Lisa de Speville, who also engineered the very popular FEAT (Fascinating Expedition & Adventure Talks). Below Lisa provides some tips on how to stay safe and comfortable at Forest Run.
Race Report
Cornelia Takes
Champs By Storm CORNELIA JO
UBERT.
SA Marathon Champs, Oudtshoorn, SWD, 3 February The SA Marathon Champs is one of the oldest long distance events on the SA road running calendar, and this year’s race served up a few big surprises. – BY LAUREN VAN DER VYVER
With defending women’s champion Charné Bosman withdrawing in order to focus on her preparation for the Old Mutual Two Oceans Marathon, the women’s title was up for grabs, but Cornelia’s victory was still a big surprise. She tracked the leading ladies for the first half of the race, then took the lead with 20km to go and raced away to clock 2:46:13. Her teammate Kim Laxton was second in 2:47:25, while KZN’s Melanie van Rooyen took third in 2:48:35. Cornelia has recently hired a coach, so watch this5 space for more from this1future star! Brooks Ghost Halfpage Ad_r4.pdf 2013/02/22
4:27 PM
BENEDICT MOENG.
In the men’s race, defending champ Coolboy Ngamole of Central Gauteng was the pre-race favourite, but Benedict Moeng of Gauteng North won comfortably in 2:17:32, with Lucky Mohale next home in 2:19:38 and Coolboy having to settle for third in 2:21:39. Benedict’s winning time was unfortunately 32 seconds short of the men’s qualifying time for the World Champs in Moscow in August, and our athletes will have to pick up their times if they want to get to Russia.
Men 1 Benedict Moeng (AGN) 2 Lucky Mohale (CGA) 3 Coolboy Ngamole (CGA) 4 Anthony Godongwana (AGN) 5 Othaniel Phahlane (AGN)
2:17:32 2:19:38 2:21:39 2:21:49 2:22:14
Women 1 Cornelia Joubert (CGA) 2 Kim Laxton (CGA) 3 Melanie van Rooyen (KZNA) 4 Suzette Botha (KZNA) 5 Caroline Wostmann (AGN)
2:46:13 2:47:25 2:48:35 2:49:38 2:53:35
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Images: Courtesy ASA
A small, select field of 109 athletes lined up for the 2013 edition of the SA Marathon Champs, which this year was hosted by Athletics South Western Districts in Oudtshoorn. The highlight of the day was undoubtedly 24-year-old Cornelia Joubert of Central Gauteng becoming SA’s youngest ever female marathon champ – in her first ever marathon, having never raced longer than 32km before!
Athletes in Action
WIN
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MORNINGSIDE RUNNERS AFTER THEIR TIME TRIAL.
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ISSUE 44 MARCH 2013 / www.modernathlete.co.za
RUBEN PROUDLY TRIES OUT THE COOL ADIDAS SUNGLASSES HIS OWNER, ANNE BOURNE, WON IN LAST MONTH’S WINNING PHOTO COMPETITION.
START OF THE DISCO
VERY SURFER’S CHALLE NG
E.
CHANTEL NIENABER AT THE RED BULL LION HEART.
MICHAEL BO UFFE AT THE 2013 BU FFELSPOORT XTERRA LITE .
STEPHAN GRIESEL AT THE PICK N PAY MARATHON.
Race starts... Main Road Muizenberg Kalk Bay Fish Hoek Sun Valley Noordhoek Little Chappies Chappies Hout Bay Constantia Neck Rhodes Drive Kirstenbosch Union Avenue
Hands in the air...
Time for your reward!
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