ISSUE 57 / April 2014
Rene
www.modernathlete.co.za
100
Marathons After Turning
Kalmer
70!
New Look for New Role
NOLENE CONRAD Stepping Up
Long Run Recovery Faster Return
TWO OCEANS Special Section Elana’s 1st, Bruce’s 30th Can David Gatebe win it again? Old Mutual CEO’s Running Voyage R29.95
incl VAT
Other countries R26.95 excl TAX
10163
MAKE
GETTING AROUND EVERY BEND AND OVER EVERY PEAK HAPPEN Together with our clients, we’re committed to enabling the success of each and every Two Oceans runner.
nedbank.co.za
Nedbank Limited Reg No 1951/000009/06. Authorised financial services and registered credit provider (NCRCP16).
OFFICIAL TECHNICAL PARTNER
Š 2014 adidas AG. adidas, the Trefoil logo and the 3-Stripes mark are registered trademarks of the adidas Group.
adidas/kirmack/e/1901/MA
6 8
Editor’s Letter Have Your Say
TWO OCEANS SPECIAL SECTION 10 In the Lead: Rene Kalmer, Brand Ambassador 11 My Goal: Bruce Fordyce’s 30th & Elana Meyer’s 1st 12 Defending the Title: David Gatebe on going for another win 14 Balancing Act: Old Mutual’s Ralph Mupita 15 My Story: Running Positively with TAC Shifting Gears: SA 10km Champ Nolene Conrad Living Legend: Derry Devine – 100 marathons after 70! Running & Sport: Star swimmer Chad Le Clos Race Calendar Great Trails of SA: Silvermine Nature Reserve, Cape Town Training: Strength Work for the Long Runs Body Science: Remedies for Recovery Nutrition: Tips to Recover Quicker Women’s Running: Coming Back after Baby’s Birth
Contents
18 19 20 22 26 27 28 28 29 32 34 35 36 40 41
Tried and Tested: The Growing adidas Boost family Dare to Tri: Training FULL On Comrades: Derek Van Dam & Koula Budler on their journey Race Reports: Om Die Dam, AfricanX & Sarens parkrun: North Beach, Durban and Peter Hawthorne Athletes in Action
Win
BIG this month
Page 8: Win Saucony shoes worth R1449 for the winning letter Page 26: Win a K-way Graffias moisture-manager Tee worth R299 Page 29: Win a R1000 Totalsports voucher Page 32: Win a pair of Adidas Sonic Boost women’s running shoes Page 41: Win Reebok shoes worth R1299 for the winning photo
Deliveries Countrywide Domestic and International Same Day, Early Bird, Overnight, Next Day, Economy YOUR PARTNER IN TIME!!! Modern Athlete is proudly distributed by Lynx Freight & Courier Services (Pty) Ltd (011) 452 5105 / 083 680 0770 / lynxops@mwebbiz.co.za 80 Andries Pretorius St, Eastleigh, Edenvale
Freight & Courier Services (PTY) Ltd Your Partner in time.
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.
4
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
10163
MAKE GETTING AROUND EVERY BEND AND OVER EVERY PEAK
HAPPEN
Through our support and sponsorship of running, we’ve come to learn that Two Oceans runners and our clients have much in common. For both, having a goal is essential. But to reach that goal, they both need the support of others who are just as committed to their success. Through the Sport Trust we give our clients the opportunity to contribute to the development of new talent, acquiring club resources and the staging of races – everything SA road runners need to make things happen.
For more information visit any Nedbank branch, call 0860 DO GOOD (36 4663) or visit www.nedbank.co.za.
nedbank.co.za
10163 Nedbank Sponsorship Comrades 305x225.indd 1
Nedbank Limited Reg No 1951/000009/06. Authorised financial services and registered credit provider (NCRCP16).
2014/03/24 5:13 PM
5
Editor’s Letter
Anchors Away, Oceans Awaits
PUBLISHERS Mike Bray & Craig Van der Westhuizen craig@modernathlete.co.za
EDITORIAL TEAM EDITOR
I
remember the first time I lined up to run the Old Mutual Two Oceans Half Marathon in 1999. After years of watching my friends go off to run the Oceans ultra and watching out for them on TV, I was finally part of the event myself, having taken up running a few years earlier. Even then, when the event was substantially smaller than today, the vibe was incredible, and I can remember being swept along in one of the biggest fields I had until then experienced in a race.
I finished in 1:57:07 that day, and have subsequently run another five Oceans 21s, with a best of 1:45:07, the year I ran as a 1:45 pacesetter. I have also carried the sub-2:30 and sub-3:00 flags in the race, so I reckon I have seen the best of both proverbial worlds, being able to race the incredible route as well as take my time and enjoy the crowds. It remains one of my favourites – but I can also add that Southern Cross Drive still bites me in the calves every time, and someday I will also find out how tough Constantia Nek is when I take on the Ultra. As a journalist I have also covered the race many times, being at the start to watch the hordes of runners go belting down Main Road, watching the race unfold on Chappies from the back of the press truck, and been on the finish line to see the elation of the winners as they break the tape. Then in recent years I have been out on the route with a microphone, doing my bit to create more vibe and keep the runners going on Constantia Nek, or coming down past Kirstenbosch Gardens, and what I have come to realise is this: Whether you are running, covering, vibing or spectating, the Two Oceans captivates you and takes you on an unforgettable voyage.
Sean Falconer seanf@modernathlete.co.za
JOURNALIST & RACE EDITOR Lauren van der Vyver lauren@modernathlete.co.za
DESIGNER & JOURNALIST Nicole de Villiers nicoled@modernathlete.co.za
EVENT CORRESPONDENT & LIAISON Donald Mathipa
ADVERTISING SALES GAUTENG
running it. We’re extremely proud to be an official print partner of South Africa’s biggest running event (and the World’s Most Beautiful Marathon), with the mag included in the goodie bag given to all 27 000 entrants of the two main road events, and we’ll be covering the event in a future edition as well, so those of you running should look out for more great Two Oceans content – perhaps YOU too will feature in the mag.
SALES WESTERN CAPE
Another highlight in this edition is our interview with Rene Kalmer, who is joining the Modern Athlete team as a Brand Ambassador – see page 10 for the full story. This is an innovative and hugely exciting new direction for our magazine and we are so excited about her joining us. She’ll be running the Two Oceans Half again this year, gunning for her third win, and will be flying the Modern Athlete flag proudly as she does it. We welcome her aboard our Modern Athlete bus, and trust that she will enjoy the run with us and our readers.
COVER IMAGE Santie Korf Photography IMAGES
e FREE h t r fo P U SIGN iss an edition!
SUBSCRIPTIONS & DISTRIBUTION Lauren van der Vyver 011 454 1542 / lauren@modernathlete.co.za
EDITORIAL CONTRIBUTORS Delaine Cools (CMA), Tom Cottrell, Christine Peters, Ray Orchison, Andrew Bosch, Jacques Marais & parkrun SA
Jetline Action Photo, Cherie Vale (Newsport Media), adidas, Jacques Marais, Van Zyl Naude, Luigi Bennett (AP), Gian Mattia D’Alberto, Lauren Van Der Vyver, Chris Hitchcock, Gill Fordyce, Santie Hattingh, Brenda Garth-Davis, Neil Cable, Derryn Short, Race Organisers, Mike Holmes & iStock Courtesy: Nedbank, Endurocad, Old Mutual, Peter Hawthorne, Rox Lewis, Wildrunner, Shaun Naidoo, Stanley Beyers, Morgan Ross, Jabu Nkosi & Derry Devine
FIND US TELEPHONE 011 454 1542 E-MAIL info@modernathlete.co.za PHYSICAL ADDRESS 92, 1st Avenue, Edenvale WEB www.modernathlete.co.za FACEBOOK www.facebook.com/modernathletemag TWITTER @modern_athlete
Sean Falconer
Modern Athlete is accredited by the ABC with an average monthly circulation of 29 059 (Jan – March 2013).
Follow me on Twitter: @sean_falconer
i-mag ig D e t le h t A n Moder
And NEVER m
Get a FREE digital subscription to South Africa’s BIGGEST running publication sent straight to your PC, tablet or smart phone each month – all you need to do is SMS the word DIGI plus your name and e-mail address to 33110 and we’ll sign you up for a FREE Digi-mag subscription. Quick and easy, we’ll do the ‘paperwork’ for you. (Note: Each SMS charged at R1.50) Or go to www.modernathlete.co.za and click on the Digi-mag link, then follow the simple steps to subscribe.
AND BEST OF ALL, IT’S ABSOLUTELY FREE! ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Lynette Higgo 082 835 0668 / lynette@modernathlete.co.za
As always, if you have a good story to tell, or would like to see a specific article in the mag, feel free to drop us a line at letters@modernathlete.co.za and we’ll take it from there.
So it is with special pride that I welcome you to our Two Oceans Special Edition, with a dedicated section on the event and some of the athletes that will be
6
Richard Laskey 083 342 8200 / richard@modernathlete.co.za
Image: Tracey Falconer
As a Digi-mag Subscriber you will:
•
•
•
Receive the new edition as soon as it goes to print – before it even hits the streets! Enjoy the convenience of reading your favourite mag anywhere, any time, on any mobile device or on your PC or laptop. Enjoy exclusive extra multimedia content available only through our Digi-mag.
7
Have YOUR
SAY
Got something on your mind that you want to share, a burning question you want answered, or a good story to tell? Then send it to letters@modernathlete.co.za. (Note that some letters have been shortened due to space limitations.)
etter L g in n in W
RELIVING THOSE MEMORIES
For reasons too complex to explain, I had to give up long distance running, and it chews at me every day. You see, since my childhood I loved to run! We used to live on a farm and I would literally beg my father to just drop me off at least 5km from home, and I would run back on the gravel road. Oh, how I miss the sound of the stones shoved aside under my shoes, listening and controlling my breathing, the fresh air, the motion of moving to yet another end destination. I spent some of my best days running, clearing my head and living in the moment. After school I did a lot of races and discovered half marathons. Then a sudden end had to come. I miss getting up at five for a run, taking different routes, seeing fellow runners, the morning mist in the winter… and now, at times, I find myself closing my eyes and imagining myself running, and not looking back…
SIGN ME UP
In the Have Your Say section of the February 2014 edition, there was a letter entitled “24 hours of bliss,” and was to do with the Year 2 Year 24-hour race that one of the readers participated in. This sounds very exciting to me, but I can’t find any further info regarding it. Can someone at Modern Athlete set me in the right direction? – Ed Elson, via e-mail This event traditionally comprises 6-day, 48-hour, 12hour (day or night) and several one-hour races, and takes place at the Phobians Grounds in Pretoria. The planned date for this year is 27 December 2014 to 2 January 2015. More info at www.festivalofrunning.co.za or info@festivalofrunning.co.za. Go for it! – Ed.
Congratulations to all the winners of our FEBRUARY edition competitions
HAVE YOUR SAY Win Saucony Shoes worth R1449 for the Winning Letter Kevin Venter (RunnersTalk) Johannesburg
GREAT TRAILS OF SOUTH AFRICA
Thank you so much for helping me relive the feeling and remembering what a sense of satisfaction one feels after a race – the same as after reading this mag. – Nicolene van der Merwe, via e-mail
Win a K-way Malin top worth R399 Mariaan Mostert, Pretoria
So sorry to hear you can no longer run, Nicolene. I think one thing that all readers will take from this letter is that we should be grateful for our ability to run, and never take it for granted. – Ed.
WOMEN’S RUNNING
GONE, BUT NOT FORGOTTEN
YAY, NEW SHOES!
I am happy to be the proud winner of a Totalsports Voucher worth R1000 in your magazine. This came at the right time, as I need to replace my running shoes for this coming Comrades. I’m going to spoil myself with a good pair. Keep the competitions running, and thanks a million! – Monica Setlhapelo, via e-mail Glad we could make your Comrades journey a little smoother. – Ed.
Write in and WIN Saucony Shoes!
Don Oliver’s letter mentioning the passing of Harold Dobson highlighted a gap in the coverage of our beloved sport. Sadly, well-known faces disappear from the road and we are left to wonder what happened to them. For example, Roodepoort lost two long-standing members in recent times, Andre Heydenrych and Bruce Engelbrecht. Both succumbed to cancer, both were around for well over 20 years, and I am sure many will be saddened by their departure. May I suggest that you create a vehicle where such characters can be remembered? – Peter Darroll, via e-mail After 19 years of running, I can also think of many friends no longer on the roads, so an idea worth looking M W into. – Ed.
Each month the writer of our winning letter wins a pair of the brand-new Saucony PowerGrid Ride 6 running shoes, valued at R1449 (available in men’s or women’s). Find Your Strong with Saucony!
8
WINNERS’ CORNER
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Win a Totalsports Voucher worth R1000 Nicola Nel, Durban
ATHLETES IN ACTION Win a pair of Reebok One Series Cushioned Shoes worth R1299 Hetta Havenga, Rustenburg
9
In the Lead
s l l a C y t u D l a i r o bassad
Am
In a unique and exciting move, Modern Athlete has signed South Africa’s top female runner, two-time Olympian and multiple SA Champ Rene Kalmer, as a Brand Ambassador, and she will be flying the Modern Athlete flag at this year’s Old Mutual Two Oceans Half Marathon. – BY SEAN FALCONER
O
n 19 April, Rene Kalmer will line up for her seventh Old Mutual Two Oceans Half Marathon, hoping to win the country’s largest 21km for the third time. She has also finished as runner-up twice, and in the past four years has never finished lower than fourth in the women’s field. She should be in great shape for the race, too, as her training thus far this year has been focussed on the IAAF World Half Marathon Champs in Copenhagen, Denmark at the end of March – the day this edition went to print she was boarding the flight to Europe as part of the six-athlete SA team for these Champs. Thus she has been running 10km and 21km races, including winning the DisChem Half Marathon in Johannesburg, to get her speed up for the Champs. However, after that Rene says she will revert to marathon training as she builds up to running a Big City Marathon later in the year. “I have not yet decided which marathon I will run, but I would like to run Berlin or Chicago, or perhaps return to Yokohama, where I set my PB of 2:29:59 in 2011. It has actually felt like I have been loafing so far this year, because I was not in training for a marathon, but I am feeling fit and strong, and enjoying being injury-free, so I am ready to step it up now.” Images: Santie Korf Photography & Courtesy Two Oceans
NEW CHALLENGE
Another thing Rene is looking forward to is her new role as a Brand Ambassador for Modern Athlete magazine. She will represent the Modern Athlete brand at various events and activations, will feature in the magazine as a regular contributor, and will play an integral part in the magazine’s new school and corporate wellness programme. “To the best of my knowledge it’s the first time ever for a running magazine to partner with a professional athlete, so it’s exciting to be part of Modern Athlete’s plans,” she says. “As a professional athlete, it is all about you and what is best for you, but now I have the platform to really give back to the sport. This will allow me to do so much more that just answering people’s Facebook messages! One of the things I am most looking forward to is the schools programme, given that I used to work as a teacher and really enjoy coaching young athletes. We want to motivate the kids to start exercising, and teach them about nutrition, so it will be a long-term involvement with the schools, and from there we will take it to corporates. I’m really excited about this new chapter in my running career.”
RENE’S TWO OCEANS TIPS
Having run the Old Mutual Two Oceans Half Marathon six times, Rene knows a thing or two about what to expect from your first run.
10
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
1 BEFORE THE RACE When arriving in Cape Town, go straight to the Expo at the Cape Town International Convention Centre to collect your race numbers. The Expo is bigger and better than ever, so you will experience endless energy and get all psyched up, but don’t get carried away and buy new products for race day, as this may cost you dearly.
each other, but make a mental note of where you park, as a place looks different in the dark! If you are planning to run with a friend or partner, arrange to meet each other at the first water point in case you lose one another at the crazy start. Also make arrangements where you are meeting friends and loved ones after the race, as the crowd at the finish is huge.
2 ON RACE DAY
3 AFTER THE RACE
Make sure you have breakfast and stick to what you are used to – you don’t want to make unnecessary pit stops along the route. Then get to the start early, to avoid the worst of the traffic and to give yourself enough time to stand in the Portaloo lines. There is designated parking and the start and finish are within walking distance of
It’s a good idea to carry some money on you, to fuel up immediately after the race, before you start the mission back to your car. Then head to the Forresters Arms, or Forries, which is the place to be for post-race celebrations. And wear your medal with pride, as you worked hard for it!
My Goal
Ready to Run!
The 2014 Old Mutual Two Oceans Ultra Marathon will be a landmark race for two very well known South African long distance runners, as Elana Meyer takes on her first voyage, while Bruce Fordyce does his 30th! – BY NICOLE DE VILLIERS
Images: Courtesy Nedbank & Endurocad
TRIPLE GREEN GOAL For someone who has recently sustained an injury, nine-times Comrades Marathon winner Bruce Fordyce is remaining calm: “I was planning to run a sub-5:00 at my 30th Two Oceans, and my training was going beautifully until I decided to take on the youngsters at our club time trial and did something to the heel of my foot. I think I struck a stone with my left heel. I resorted to riding my mountain bike to keep my fitness levels up, but I might not be able to do the time I was hoping to do. Let’s face it, you will have to cycle for days to get the same fitness result as you do with running.” Never one to panic, Bruce remarks that these things happen, and since it happened with more than a month till race day, he reckons he will be fine. “The worst that could happen is me running a little slower than I had planned. I would have been worried if it happened a week before race day, but there was enough time and I am feeling optimistic. At the end of the day, so what, if I don’t do a sub-5?” he says.
MAIDEN VOYAGE
Former Olympic 10 000m silver medallist Elana Meyer only made the commitment to run the Two Oceans Ultra in January, and it will be her first race beyond the marathon distance, so she admits to being a little worried that it is such a long way, but says she is looking forward to the day. Elana also says she is not worried about her time: “My main objective is to raise funds and awareness for Endurocad, to support young and upcoming SA athletes.” “The first month of training went pretty well, and I managed to lift my running from the casual four to five times a week to six solid days of running, including one long run. I ran my qualifying marathon at the Cango Marathon in Oudtshoorn in February. It went really well and I ran a comfortable 3:24. However, since the marathon I have had a niggly Achilles tendon bothering me, but I am very lucky to have my own in-house guru, Jacques Janse van Rensburg, who has been treating me regularly.”
11
Feature
Defending the Title Last year’s Old Mutual Two Oceans Marathon champ David Gatebe is confident going into this month’s race and says he is ready to defend his title after a good build-up. We caught up with him for a chat about his race preparation, and his thoughts on the massive incentive for a new course record in 2014. – BY DONALD MATHIPA & LAUREN VAN DER VYVER fter David’s stellar 3:08:54 win at the 2013 Two Oceans Marathon, he arrived back home in Rustenburg and saw posters of himself all over town. “A lot of my friends started taking me more seriously, because before they thought I was just running for fun!” he says. Now, he’s ready to impress again in 2014, with his training programme for the title defence having started in December. At the recent Old Mutual Om Die Dam 50km last month, David secured fourth place in 3:01:02, having dropped out of the race at the 30km mark last year because of it being just three weeks before Oceans. This time around, he had more time to recover in between the two races, allowing him to go conquer the tough Hartbeespoort course before starting his tapering period ahead of Oceans. “At Om Die Dam, I took it easy and was just looking to improve myself. My intention was never to win there, but focus on preparing for Two Oceans.” Looking ahead to the Cape classic, David says the financial incentive offered by Old Mutual for a new course record will definitely spur the top runners on to chase fast times. The first man over the line in a time faster than Thompson Magawana’s
VICTORIA FALLS 42.2 KM | 21.1 KM | FUN RUN
Zimbabwe — 29 June 2014 www.vicfallsmarathon.com
Images: Jetline Action Photo
A
David winning last year’s Oceans in 3:08:54.
3:03:44 of 1988 will pocket a cool R1 Million on top of the R250 000 winner’s purse, and the top women will be chasing Frith van der Merwe’s 3:30:36, set in 1989. Unsurprisingly, the race has attracted a number of top runners from around the world, and David says it will be a very tough battle at the front of the pack. “The Kenyans and Ethiopians will lead us to a new record this year,” he says, but adds that they may not actually take the incentive money back to north Africa. “They’re very good marathoners, but no one is the master of the ultra. After the 42km mark, everybody will tire and all that matters will be mental endurance.” So for the champ, it’s all about sticking to his own race-day plans. “If I try to run other people’s races, not knowing how they prepared, they will beat me. On the day, I want to start with 3 minute 15 seconds per kay and increase to three minutes after two hours on the road. If we pass the marathon mark in sub-2:15, I’ll go for the record, too!”
HEATING UP
The 2014 Econet Victoria Falls Marathon is a must! Running over the Victoria Falls bridge, peering down to the gorge below, followed by a scenic run through the game-rich Zambezi National Park, then continue through the small but vibrant tourist town of Victoria Falls. After the race we include a sunset cruise on the Zambezi River, and an after party with music and dancing into the early hours of the morning. It’s a race you won’t forget!
contact wild frontiers for entries and travel packages. e: reservations@wildfrontiers.com t: 011 702 2035 or 072 927 7529 f: 086 689 6759 w: www.wildfrontiers.com
12
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
In his build-up to Oceans, the Rustenburg-based Impala Running Club athlete averaged 270km per week before his tapering started, with his typical weekly programme focused on speed sessions on track, 3km tempo sessions, one mid-week long run of about 30km and hill repeats on Fridays, while weekends were dedicated to long runs. “I prefer to train in Rustenburg because of the heat and altitude. It definitely helps me at the coast,” he says. Having learnt the art of long distance running while training in the Vaal with former Two Oceans and Comrades champion Fusi Nhlapo, as well as Moses Rachaka, David says he’s positive about his state of mind going into these big races. However, there is a wary look over the shoulder to some of his competitors. “The Lesotho guys, like former winner of the race Mabothile Lebopo, and my own countryman Moses Mosuhli, are also in it because they do hills like me. Moses is always in the top 10, so he’s not one to overlook.” With the support of his wife and coach Dave Adams in preparing for the big day, David remains focused on what he has to do. “There’s no pressure – if the opportunity presents itself, I’ll go for it on the day. I just have to concentrate on getting a good result.”
TWO OCEANS CONTENDERS While ultra-marathons are notoriously difficult to predict, and things can go horribly wrong for even the fastest, fittest athletes, we still think these are the other runners to look out for on in this year’s race.
THE MEN
Mabothile Lebopo (Maxed Elite), Lesotho The 2010 winner won the Mokgohlong Marathon in Lesotho in December.
Shadrack Kemboi (Maxed Elite), Kenya It will be a first race longer than 50km for the Gauteng and Soweto Marathons champion.
Michael Mazibuko (Nedbank), South Africa The 2011 Soweto Marathon champion was second in the Vaal Marathon in February.
Coolboy Ngamole
Coolboy Ngamole.
(Nedbank), South Africa The 2012 Olympian is also a former SA Marathon champion, and has the natural speed.
Stephen Dikobo (Bidvest), South Africa The 2013 City to City Marathon champion is up to speed, recently closking 31:30 for 10km.
Collen Makaza (Toyota), Zimbabwe Fourth last year and runner-up at the World 50km Champs – true racing pedigree.
Moeketsi Mosuhli (Maxed Elite), Lesotho The former Soweto Marathon champ finished third last year, so keep an eye out for him.
THE WOMEN
Thabitha Tsatsa (Maxed Elite), Zimbabwe The defending champion will be looking to improve on her 3:39:54.
Jennifer Koech (Nedbank), Kenya After finishing ninth last year, she went on to win the 2013 City to City Marathon.
Mamorallo Tjoka (Toyota), Lesotho The multiple Soweto Marathon champ won the Mokgohlong Marathon and Nongoma Ultra in recent months.
Nina Podnebesnova (Nedbank), Russia She was fifth in 2013 and has the speed to challenge for the win.
13
Balancing Act
The Running Sponsor Despite a demanding schedule, finding time to run is a daily priority for Ralph Mupita, CEO of Old Mutual Emerging Markets, and he also makes a point of regularly turning out in his company’s flagship sponsorship event, the Old Mutual Two Oceans Marathon – BY SEAN FALCONER
Images: Jetline Action Photo & Courtesy Old Mutual
Modern Athlete: You’ve run three Two Oceans ultras in the last three years, to go with three earlier runs in the half marathon. Tell me about your running background. Ralph Mupita: I was a sprinter at school and ran the 100m in 10.8 seconds, so long distance in those days was 400m. I was also an avid rugby player and cricketer, and played national schools cricket for Zimbabwe as a left arm fast bowler, where I enjoyed giving opening batsmen a hard time. I only got to distance running pretty late, when I ran my first Old Mutual Two Oceans Half Marathon in 2002. I haven’t looked back since! MA: What does running and being fit mean to you? RM: A healthy mind benefits much from a healthy, strong body, and vice versa, so running helps me be a better person and better executive in my company. Executive roles come with a lot of inherent stress, and running helps a lot to manage and reduce that stress. When I can’t solve a problem or have a difficult issue to sort out, I mentally park it until I get a chance to run. Often, during or after a run, the issue is solved. MA: How do you fit exercise into your busy schedule? RM: My work takes me to many great places in the world, and I always pack my running shoes when I travel. My favourite places to run – outside of South
14
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Africa – are New York, Barcelona, Paris and Boston. Most cities I travel to have good running routes, but in Mumbai, Beijing and Bogota I only run in the gym. Mumbai’s streets aren’t safe for running, in Beijing the pollution is an issue, and in Bogota the altitude gets to you! MA: Briefly describe your role and responsibility as CEO of Old Mutual Emerging Markets. RM: I have the tremendous privilege of leading the Old Mutual business in South Africa and in other emerging markets. We now have operations in eight African countries and three Latin American countries, as well as joint ventures in India and China. The business involves looking after people’s long-term savings and giving them peace of mind about the future, and we look after eight million customers, managing more than R850 billion of assets on their behalf. It’s a massive responsibility and privilege to be the custodians of national savings and enablers of individual dreams and aspirations. MA: So where do you see global economics heading? In other words, will the price of running shoes keep climbing? RM: Anyone who tells you they know how global macro-economic forces will play out is brave! That said, what is clear is that in the short term we are likely to see faster growth in the developed countries than we have seen over the last five years, particularly in the US, while emerging markets will continue to grow faster than developed countries, but at a slower rate than before. There will be a bit more volatility in the currencies, equity and bond markets of emerging markets in
the short term – but the long-term growth prospects of emerging markets are still solid. So yes, running shoe prices will go up, unfortunately! Labour prices and rubber prices, to name only two input factors, are only going up. But running will continue to be a great investment – in both your physical health and mental wellbeing! MA: Old Mutual is a long-standing sponsor of the Two Oceans. How does it feel to run the event while also being part of the title sponsor? RM: Long-distance running has many parallels with the Old Mutual business, and also with saving and investing. It’s about the long term, pacing yourself, being patient and keeping to your plan, not being distracted. It’s also about people and connectedness. Personally, I love running the Old Mutual Two Oceans Marathon – it has to be the most scenic and beautiful run in the world, and the support from the Cape locals is amazing. Running is an important part of Old Mutual’s sponsorship portfolio because it remains a popular and growing sport in South Africa. It is open to people from all walks of life and hence it provides us with opportunities to connect with a diverse array of participants, supporters, customers and stakeholders. We are also proud to support something that creates a virtuous circle: Running helps people to be fit and healthy, it helps people to realise their goals, it creates a community of people who strive to do great things – and our brand is strongly aligned to this purpose.
My Story
Running Positively Vuyiseka Dubula and Mark Heywood formed the TAC (Treatment Action Campaign) Runners for Health group in 2011, to support HIV positive runners and the work being done by TAC to ensure that people living with HIV have access to life-saving treatment, which has now helped to make it possible for 2.1 million people to be receiving the much-needed drugs. One of the running group’s most special moments came in the wet, windy 2012 Old Mutual Two Oceans Marathon.
the uphills it was rather tough to get enough breath to sing it properly. When we got to Constantia Nek we were all pretty exhausted and the singing didn’t hold up as well, but when we got to 5km before the finish, we raised our voices and the energy carried us to the end. It was an unforgettable day and race. I look forward to this year’s Two Oceans. M: I have been running for 20 years and done 101 marathons, and this is definitely something that has changed the dynamic of my running. I would possibly have stopped running if it wasn’t for this exciting group that we started. Running to me means peace. I find that there is a dignity and equality in running and the more people we can get to join us, the more lives we can change. V: The health benefits of running have been amazing. Running makes my mind healthy, and therefore my body follows the lead. I have found that the running has given me selfconfidence, and a sense of happiness and achievement after completing a race. The feeling you get when crossing the finish line is so extraordinary! When I am running I think of nothing – with every kilometre I let go of my burdens. Running has taught me and fellow TAC members about life, that when you’re running, you have an end goal in sight, and that’s how you should think about life, too. It also gives us something else to talk and think about than the disease.
The unforgettable finish at the wet and windy 2012 Two Oceans.
Our TAC Runners group doesn’t only consist of HIV positive runners. The ‘positive’ in HIV also stands for someone doing something positive for people living with HIV. There is no official membership – if you believe in being active, then you are a member of TAC! And it’s not about how fast you run, but the fact that you are going to finish. We believe there is no excuse for HIV positive people not to get out on the roads, because we have fought to get the ARVs and we now have the same life-expectancy as HIV negative people.
Check out the TAC website at www.tac.org.za, and you’ll find the TAC Runners at www.facebook.com/groups/runnersandwalkersforhealth. Mark: In 1994 I was recruited by Zackie Achmat, who was living with HIV at the time, to work for the AIDS Law Project. This is how the journey of TAC began and how I got to meet Vuyiseka. She was the big inspiration behind TAC.
M: We are usually about eight runners that line up at the start, but we end up picking up about 60 to 70 runners en route, and the Two Oceans race in 2012 was specifically very special to me. It literally rained from the first step to the last. We sang the whole way and ended up being a big bus at the end of the race. It was incredible how people regarded us on the race and even the supporters cheered us on. It was a wonderful experience. V: The wind made it tough! Especially on the downhills as it swept us up from beneath. We were each struggling with different aspects of the weather, but kept motivating each other. All of us strangers became so close during the race that we ended up knowing each other by name by the end. Mark kept us on track and we had to often tell him to slow down! We sing from the very start of each race and end up sweeping up all the strugglers on the road, and the music carries our tired legs to the end. In that Two Oceans, Shosholoza was a big favourite on the day, but on
Vuyiseka receiving her first Comrades medal in 2012 and finishing with her running partner and inspiration, Mark.
Images: Jetline Action Photo
Vuyiseka: I joined TAC in 2001 after testing HIV Positive, and Mark and I started working closely. I couldn’t understand how this man who was quite a bit older than me could be doing all this running, and I thought he was completely crazy. I still felt like I needed to challenge him on this, but at first I refused to go run with him. Then there was a specific day in 2010 that he gave me his Comrades medal he received in 1996 and said I could keep it until I had gotten my own. I then thought I should be able to do this if he can. This is when Mark and I started TAC Runners.
15
All roads lead to
Two Oceans Energy Boost 2 Kanadia TR 6 SNova Glide 6 adiZero Hagio 2 adiStar Boost
Gel Super J 33 Gel DS Racer 10 Gel DS Trainer 19* Gel Kayano 20 GT 3000 2 GT 2000 2 GT 1000 2 Gel Skyspeed 3 Gel Lyte 33 3
NEW
Cushion Trail Cushion Racer Cushion
R 1549 R 949 R 1449 R 949 R 1749
Natural Racer Lyte Stability Stability Stability Stability Stability Lyte Natural
R 1449 R 1299 R 1499 R 1999 R 1499 R 1599 R 1349 R 1199 R 1449
SNova Sequence 6 adiZero Adios Boost adiZero Boston 4 SNova Riot 5
Gel Hyperspeed 5* Gel Forte* Gel Nimbus 15 Gel Cumulus 15 Gel Pulse 5 Gel Kinsei 5 Gel Fuji Racer 2 Gel Fuji Trabuco 2 Gel Fuji Sensor 2*
Stability Racer Light Cushion Trail
R 1349 R 1549 R 1349 R 1249
Racer Motion Control Cushion Cushion Cushion Versatile Racer Trail Trail Trail (Men only)
R 799 R 1349 R 1949 R 1549 R 1099 R 2299 R 1049 R 1399 R 1799
NEW - Kids models now in stock Zoom Structure+ 17 Air Pegasus+ 30 Lunar Glide+ 5 Free Flyknit+
Stability Cushion Stability Natural
R 1249 R 1249 R 1349 R 1549
Flyknit Lunar 2 Free 5.0 Free 3.0 V5 Flyknit Racer
Adrenaline GTS 14 Cascadia 9 Glycerine 11
Stability Trail Cushion
R 1649 R 1749 R 1849
Wave Inspire 10 Wave Rider 17
Stability Cushion
890 V4 ‘Comrades’ R980 R1080 V4 R1400 V2 R860 V4 R1260 V3
NEW
Powergrid Guide 7 Progrid Jazz 17 Grid Type A6 Progrid Peregrine 4 Powergrid Triumph 11
CUSTOMISE YOUR WATCH & YOUR RUN
R4999 TomTom Sports GPS watches now in stock
FROM ONLY
Cushion Motion Control
R 1549 R 1749
R 1699 R 1699
Wave Sayonara Wave Ascend 7
Light Cushion Trail
R 1599 R 1299
Light Cushion Fresh Foam Cushion Racer Stability Stability
R 1249 R 1149 R 1449 R 1049 R 1249 R 1449
R890 V3 T10 R10 T20 T1210
Lite Cushion Minimus Trail Minimus Road Minimus Trail Trail
R 1199 R 1099 R 1049 R 1099 R 1249
Stability Cushion Racing Trail Cushion
R 1 549 R 1199 R 1 249 R 1 549 R 1749
Powergrid Ride 6 Powergrid Kinvara 4 Hattori Xodus 4.0
Cushion Natural Natural Trail
R R R R
Less 20% ISSUE 57 APRIL 2014 / www.modernathlete.co.za
now in stock
R1999 R1395
Cape Town visitor special
16
Ghost 6 Beast 12
Loop
In stock
R5799
R 1799 R 1149 R 949 R1799
FULL RANGE
AMBIT 2 R
AMBIT 2 S
Light Cushion Natural Natural Racer
Large Number Of Track & Field, Spikes & Shoes Available
NEW
1449 1449 899 1649
NIKE+
SPORTSWATCH GPS Model MW0098
ONLY
R1349
1W-X-S
One week return policy on shoes fitted! Our Guarantee to You - A no argument exchange or refund within 1 week if you are not totally ONE WEEK EXCHANGE SATISFACTION satisfied with your footwear purchase.
E&OE.
Less 20% on all shoes in our Cape Town store from 12 April to 22 April for all visitors not resident in Gauteng or Western Cape (proof of residence and e-mail address required). Experience our expert service and we will keep you up to speed with the latest footwear till we meet again in 2015.
Two Oceans EXPO DEALS #1
selling eyewear brand in USA
(Running & Cycling speciality dealers per Leisure Trends RetailTRAK).
R1999
SAVE R600
BUY any 4 pairs for
R120
SAVE FROM
R250 to R5008 styles on
The leader in on the move hydration
COMPLETE RANGE of running and trail packs available on our stand
Bedford Arcade Southdowns Shopping Centre Dunkeld West Centre Fourways Crossing Cape Town SWD George
LESS 30% on selected styles
Shop 2, 55/59 Van Buuren Rd
Tel: 011 450-2421
Shop 50, John Voster Ave, Irene
Tel: 012 665-0048
Fax: 012 665-0410
Shop 38, Cnr Jan Smuts & Bompas Rd
Tel: 011 325-2567/8
Fax: 011 325-2745
Shop U4a, Cnr William Nicol Drive Sunrise Blvd
Tel: 011 467-5966
Fax: 011 467-5965
29 Vineyard Road
Tel: 021 671-5457
Ted
Tel 044 870-0654
Cell: 084 583 6802
SWS6016_MA
Multi Award winning TomTom Runner with Free Heart Rate Monitor. Tack your run like never before
LEGENDARY EXPO SPECIAL
TS • SHOES R O P S • T S P E C IA L IS
Compare our prices, Better yet, compare our service.
17
Shifting Gears – BY LAUREN VAN DER VYVER Going into the SA 10km Champs in Bloemfontein in February, Nolene knew she was in great shape and expected to improve her PB, but just how fast she managed to go still came as big surprise. She finished in 33:37, shaving 27 seconds off her previous best, to add her first national road title to her collection of titles on the track and in cross country. “I knew I was in good shape, but I did not expect to run that fast. I was in a positive mindset – I wanted to win, I was determined, and I was hungry for that title. The way I approach races now comes from my coach Hans Saestad and my mentor Elana Meyer. We’ve outlined goals, and Elana, along with support from Endurocad, is always there for racing tips, so I’m more positive now, and that mentality has helped me see good results recently.”
not only for the steeplechase, but also the 3000m. In cross country, she won a silver medal at the SA Champs in 2011, and the following year won silver at the Southern Region Champs in Mauritius, claimed gold in the SA Champs later in the year, then represented SA at the 2013 World Champs in Poland.
Making a splash at the SA Cross Country Champs.
BRANCHING OUT
In between that she regularly made the top 10 in Spar ladies races and did well up to the half marathon distance, going on to make the SA team for the 2012 World Half Marathon Champs in Bulgaria, where she finished 37th and second SA woman over the line. Now she is about to line up in her debut marathon, in Hannover, where she will be chasing a 2:37 qualifier to get into the reckoning for the SA women’s marathon team for the Commonwealth Games. “Mapaseka Makhanya and Cornelia Joubert managed to move up to the marathon quite easily, and I’ve got support from Hans,
Nolene’s Personal Bests 1000m 1500m 3000m 5000m 3000m SC 10km 15km Half Marathon
OFF-ROAD ROOTS
Elana, my sponsors as well as family, friends and colleagues, so I have to be positive as well.”
Cape Town-born Nolene (28) actually started running at 16 because of her health. “I suffered from asthma, so my doctor said it would help, and today my condition is gone!” She took a gap year after Matric to focus on her rapidly improving running, then made the SA Student Team for cross country when she began studying teaching at the University of Johannesburg. Nolene initially focused on the track and represented SA at the 2006 Commonwealth Games and All African Games in the 3000m steeplechase. She went on to compete in the World Student Games a year later, as well as in 2009 and 2011, andPage by 2012 Modern Athlete April.fh11 3/18/14 9:58 AM 1 she was ranked number one in the country SA 10km Champs.
18 Composite
2:55.7 4:24.07 9:20.92 15:57.92 9:54.42 33:37 53:56 1:15:47
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
C
M
“At first I hated doing longer stuff, but I’ve become used to it. I get to 160km a week now, piling in the training before work, and then I have afternoon sessions with my coach at Vorentoe Hoërskool, where he is the headmaster and where I’ve been teaching Social Science and Creative Arts for three years. That’s why I am especially proud of my achievements, because I am working a 7pm to 2pm job and still do well in my sport. It takes a lot of discipline and commitment to Ymanage CM MYboth.” CY CMY K
Images: Van Zyl Naude
In February Nolene Conrad picked up her maiden SA 10km title with a stunning PB time, and now she’s gunning for her first marathon in Germany at the end of April, as a stepping stone to the Commonwealth Games.
Living Legend
Life at 70! s n i g be I
Image: Jetline Action Photo & Courtesy Derry Devine
Running 100 marathons is a lifetime goal for many runners, but few set themselves a goal of 100 in a decade, let alone 100 after they turn 70… but that is exactly what Derry Devine recently achieved – and he isn’t finished yet! – BY SEAN FALCONER
n mid-November, the ever jovial 78-year-old Derry Devine of the K-Way Varsity Old Boys Club in Cape Town lined up at the Winelands Marathon in Stellenbosch to run his 99th marathon since turning 70. A week later he completed the Die Vlakte Marathon from Heidelberg to White Sands to complete his ton. “I run just to keep fit mostly, but I thought I could pass the figure of marathons I did before my 70s, which was two in my 50s, when I started running at age 58, and 88 in my 60s,” says Derry. “It’s a really skewed result, isn’t it – and there’s no way that will be repeated in my 80s, I can assure you! If I manage five or six in my 80s I will be very happy.”
Incredibly, within weeks of achieving his goal, Derry also ran his 500th half marathon and 400th 10km since taking up running, and his meticulously kept logbook also lists 20 ultras, including two Comrades, five Two Oceans and eight Cape Town 100 milers. However, a week after Die Vlakte, his intended 191st marathon didn’t quite go to plan. “I wanted to run the new Prison to Prison Marathon in Worcester, but my calf gave in at 13km. I could barely walk, let alone run, so I had my first marathon bail in 19 years!”
Peninsula Marathon 2013.
Dec 2013 quarter page.indd 1
The topic of bailing actually gets Derry chuckling. “I have bailed twice in the Two Oceans and once in the Comrades, and once in the Tygerberg 30km, and it’s always a muscle that gets me, but in the 2012 Paarlberg Half Marathon, the skies opened and we were absolutely soaked before we even got to the start. Rob Lanning and I had just started
running, then looked at each other and said, ‘Let’s go back and have a nice breakfast at the Wimpy.’ So we turned around and that was that, but the club got to know about it and I was awarded the bailer’s award for 2012, for bailing after 100m in a 21km.”
IRISH EYES ARE SMILING
Derry was born in Ireland and has been married to Maura for 53 years. They have three daughters, living in Belgium, Luxemburg and Canada. The Devines came to South Africa for the first time in 1963, then settled here permanently in 1984, with Derry working as a lawyer. Now retired from practice, he continues to work as professor emeritus lecturing part-time in legal subjects at the University of Cape Town. Even now, Derry still runs three to four times a week, including a weekly club time trial, and shows no signs of bowing out of running just yet.
(Above) Two Oceans Marathon 2013. (Below) Knysna Marathon 2013.
“I do about 70 to 80 races a year, including some weekends with two races, and I like the companionship of running, and meeting up with the same people each week – the backpackers of course, not the elites. I turn 79 in April, and reckon I can do another four of five marathons this year and another four or five next year. But that’s being optimistic, and I have to pick ones that give at least five and a half hours – no more sub-five marathons for me. My times are getting slower and slower, but I am always learning new things about myself, like sometimes I can walk up a hill faster than I can run it!”
2014-03-18 04:10:21 PM
19
Running & Sport
Thanks to his winning ways in the pool, Olympic, World and Commonwealth champ Chad Le Clos has become one of South Africa’s brightest sporting heroes. This month, he’s going all out for a record eight titles at nationals, with the Commonwealth Games and Rio 2016 in his long-term sights.
Chad in action at the 2013 World Champs in Barcelona.
– BY LAUREN VAN DER VYVER
W
ho can forget one of the iconic South African moments from the London 2012 Olympics: In the 200m butterfly final, a 20-year-old from Durban, Chad Le Clos, won the gold medal and beat the most decorated Olympian of all time, American Michael Phelps, and then Chad’s ecstatic father, Bert, won the hearts of the nation as well, thanks to gushing on emotionally about his “beautiful boy.” Coming back from London, Chad says the hype was overwhelming. “I felt like Justin Bieber, and it still hasn’t died down! There’s been great support. Swimming is a lonely sport, it’s just you out there, so it’s important to be appreciated.” London really put him on the proverbial map, but Chad’s success in the pool actually began a few years earlier. In 2010 he brought home a gold, three silvers and a bronze medal from
the Youth Olympics, as well as two golds, a silver and two bronze medals from the Commonwealth Games. The following year he won five golds and a silver at the All Africa Games. Then came 2012, bringing a gold and a silver from London to go with two World Champs golds and a silver. Next up was the 2013 World Champs in Barcelona, where Chad shortened his programme to focus on the butterfly events, his signature stroke. It paid off as he won gold in both the 100m (with a new SA record) and 200m. Chad has also twice won the Overall Swimming World Cup, in 2011 and 2013.
WINNING MENTALITY
Chad’s drive to succeed in the pool actually stems from watching Michael Phelps bag six golds at the 2004 Olympics in Athens. Back
then, aged eight, his only sessions in the pool came in Physical Education classes at school. However, his swimming ability soon shone through, and today he is one of the world’s foremost swimmers, but he remains humble about his achievements. “People expect me to win, but you can’t always be Superman. I just focus on what I have to do. I also watch my opponents on Youtube, because I want to keep learning, and see how I’ll match up. As a pro, you have to think outside the box.” Having travelled the world, Chad says he is hard-pressed to choose a favourite race or meet. “I’m biased when it comes to places I’ve visited – the results stand out more than the venue. That’s because I don’t get to see any of the countries, I’m just in the pool doing my thing.” There’s little ‘downtime’ for the champ, with just 15 days off a year for short recovery. Along with interviews and obligations to sponsors, he puts in 10 training A proud ambassador sessions a week, for GNC doing about 80 South Africa. kays in the pool, or as Chad puts it, “Swimming the Comrades Marathon!” He also fits in three gym sessions a week to work on his core
20
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Images: Luigi Bennett, LaPresse/AP (Associated Press) & LaPresse/Gian Mattia D’Alberto
Still Making Waves
and improve his stamina, but 80% of his training is in the water. Most Sundays are spent surfing with his brother. Apart from training, Chad remains loyal to his diet, having started using GNC Nutrition products three months ago, avoiding heavy supplements, and using whey protein for recovery as well as FutureLife after morning sessions.
MORE ON THE CARDS
This month, Chad is chasing eight wins at the SA Champs. “The most won is seven and it will be difficult, because the competition is tough, but it’s my stepping stone to the Commonwealth Games later this year, and obviously Rio 2016. My goal for London was any medal; my dream was gold. It might have been unrealistic, but if you’re not up to dreaming big, you won’t make it. There were occasions growing up that people told me I’m not good enough, but my parents were always in the crowd and guided me. I wouldn’t be here today without my sponsors, coach and family. I swim for myself, but I also do it for them.” Kissing his gold at the World Champs in Barcelona last year.
Follow chad on twitter: @chadleclos For more info on GNC go to www.gnc.co.za
Why do I need Slow-Mag®? Magnesium is crucial for the body to function and when you train you lose a lot of it through perspiration. Without sufficient magnesium, you are susceptible to muscle cramps, poor energy production and other effects which may hamper your performance.1 Slow-Mag® is formulated to provide the correct amount of magnesium to be at your best.
When should I take Slow-Mag®?
Most of the population doesn’t take in enough magnesium through diet2, and it is needed in over 300 biochemical reactions in your body. Slow-Mag® should be used as a daily supplement, particularly during periods of intense training. If you have not taken Slow-Mag® leading up to the race, you will still benefit from taking Slow-Mag® Capsules the night before and the morning of the race. Some Comrades runners also like to take magnesium at the half-way point in order to reduce the risk of cramping and to maintain energy.
How long does Slow-Mag® take to work? Slow-Mag® Fizzies gets to work almost immediately while Slow-Mag® Capsules start to take effect within 1 hour.1 Slow-Mag® Tablets have a delayed release effect, and can take up to 8 hours for the magnesium to be absorbed completely.3 It is recommended to take Slow-Mag® daily to maintain an optimum level of magnesium.
Which Slow-Mag® is the best? Slow-Mag® Fizzies, Capsules and Tablets all contain magnesium in different forms, and each variant has its own benefits. For endurance races such as the Comrades, we recommend Slow-Mag® Capsules. Slow-Mag® Capsules contain the best absorbed form of magnesium and because more is taken up by the body, less is needed in the product. It works quickly and is also packaged in a convenient blister pack to make it easy to carry on the road.
How does Slow-Mag® compare to other cramp products? You need a good quality magnesium to achieve adequate absorption to reduce the risk of muscle cramps. Slow-Mag® contains the highest quality magnesium, a chelated magnesium sourced from Albion Laboratories in the USA. In addition to cramp relief, Slow-Mag® also activates your energy cycle for optimum energy production – increasing endurance, muscle strength and power;1 and reducing stress4,5 which often affects a good race day.
ED T A V I T GET M Visit futureyou.slowmag.co.za for posters and professional advice.
@SlowMagSA, www.slowmag.co.za
References: 1. Lukaski, HC, Nutrition 2004; 20:632-644. 2. Deng X et al. BMC Medicine 2013, 11:187. 3. data on file Merck (Pty)Ltd. 4. Seelig MS. J Am Coll Nutr, 1994;13(5):429-46. 5. Jung Kl et al. Biol Trace Elem Res 2010;133:153-161. 6. IMS December 2013. 7. Impact Rx December 2013 *Muscle cramps is a recognised symptom of magnesium deficiency. S0 Slow-Mag® Tablets. Each enteric coated tablet contains magnesium chloride 535 mg (equivalent to 64 mg elemental magnesium) H/24/89. Slow-Mag® Caps. Each capsule contains magnesium amino acid chelate 450 mg (equivalent to 45 mg elemental magnesium). Slow-Mag® Fizzy. Each tablet contains elemental magnesium 172 mg and Vitamin C 150 mg. For further information,refer to the package insert approved by the Medicines Regulatory Authority. Merck (Pty) Ltd. Reg. No. 1970/004059/07. 1 Friesland Drive, Longmeadow Business Estate South, Modderfontein,1645. Tel. (011) 372-5000, Fax. (011) 372-5252. SM.03.14.001, Report adverse events to drugsafety@merck.co.za or +27 11 608 2588 (Fax line).
LoweJHB 315817
Find us on:
The No. 1 magnesium supplement 6,7* most recommended by doctors.
21
Race Calendar RACE CALENDAR
PULL-OUT FORMAT.
Aiming for More!
Pull it out, stick it on the fridge or wall and keep all your race details handy.
April 2014
Image: Courtesy Loskop Marathon
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 & LAUREN VAN DER VYVER
Gauteng CENTRAL GAUTENG Sunday 6 April Harcourts Alan Robb 32km, 15km & 5km, Germiston Stadium, Delville Road North, Germiston, 6:30am, Les Black 082 552 7866 Sunday 13 April Birchwood Cross the Line Half Marathon, 10km & 5km, Birchwood Hotel, View Point Road, Boksburg, 6:30am, Kate Wood 082 903 9722 Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, 7:30am, Sophia Mtshali 011 646 2000 (Ext 221) (W) Wednesday 16 April Noordheuwel Nite 10km & 5km, Noordheuwel High School, Krugersdorp, 7pm, Michelle du Toit 082 783 5647 Friday 18 – Sunday 20 April Randburg Harriers Easter 100km (3 Days), 42km, 32km & 20km, Randburg Central Sports Complex, cnr Republic Road & Silver Pine Avenue, Randburg, 6am, Michelle Knotzer 011 792 7003 (W) (1pm – 5pm) Sunday 27 April Slow Mag 50km, Marathon, Half Marathon, 10km & 5km, Benoni Northerns Sports Grounds, 1 Brodigan Street, Northmead, Benoni, 6:30am, General Enquiries 076 839 6800 Sportsmans Warehouse Cradle of Humankind Half Marathon, 10km & 5km, Kloofzicht Lodge, Kromdraai Road, Muldersdrift, 7am, Jan Smit 083 263 6918
Saturday 12 April Solomon Kalushi Mahlangu 10km & 5km, Solomon Mahlangu Square, Mamelodi, 6am, Race Secretary 012 327 4931 (W) Herfs 10km Fun Run, Fountains Valley, Pretoria, 7am, Andries Nieuwoudt 073 313 1220 Saturday 19 April Pick n Pay Sosh Morula Half Marathon, 10km & 5km, Soshanguve Pick n Pay Centre, Tshwane, 7am, Solly Raborife 082 774 3202 VAAL TRIANGLE No races scheduled for this period
Western Cape BOLAND Saturday 12 April Delta Draf 10km & 5km, Solms-Delta Wine Estate, 15km from Franschhoek, near Pniel turnoff, 8am, Nolan Hendon 072 785 6529 Senecio 10km & 5km, Blaauwklippen Vineyards, Stellenbosch, 8am, Anna van Niekerk 073 1916277 NEW DATE – WAS 2 MARCH Sunday 27 April VWS Jonkershoek Trail Run Fireman’s Revenge 14km & Bat the Heat 5km, Lievland Wine Estate, on R44 between Stellenbosch and Klapmuts, 8am, Kate Tindall 021 439 4377 (W) Arabella Challenge 18km & 11km, Arabella Country Estate, on R44 near Kleinmond, Time TBC, Angela Rogers 028 284 0000 (W)
GAUTENG NORTH
SOUTH WESTERN DISTRICTS
Wednesday 2 April Pick n Pay & The Grove Mall Family Day 10km & 5km, The Grove Mall, cnr Lynwood & Simon Vermooten Roads, Pretoria East, 7am, Daan du Toit 082 572 4169 Saturday 5 April Mazda Athletic Club Half Marathon, 10km & 5km, Ford Sport & Recreation Centre, Waltloo, Silverton, 6:30am, Patric Mathonzi 083 321 1568
Saturday 5 April Klein Karoo National Arts Festival Half Marathon & 10km, Wesbank Primary School, Park Road, Oudtshoorn, 7am, David McKinnon 082 374 8632 Saturday 12 April Great Brakriver 10km & 5km, Vorentoe Primary Sports Grounds, Great Brak River, 7am, Jacob Karelse 073 081 7484
22
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Friday 18 April Pennypinchers Cairnbrogie Trail Run 17km, 11km & 5km, Cairnbrogie Farm, near Plettenberg Bay, 8:30am, James Stewart 082 925 7885 Saturday 19 April Spar Goukamma Traverse 18km & 5.5km – presented by Vivobarefoot, Goukamma Nature Reserve to Village Green, Sedgfield, 8:15am, Amanda Judson Dixon 072 949 3002 Saturday 26 April Outeniqua 50km, Marathon, Half Marathon & 5km, George Sports Club (42km), Garden Route Dam (21km) to Wilderness (5km starts at finish venue), 7am, Alf Zemke 083 650 5098 WESTERN PROVINCE Saturday 5 April Leapfrog Gordon’s Bay Half Marathon & 5km, Gordon’s Bay Primary School, cnr Sir Lowry’s Road & Avondrus Street, Gordons Bay, 7am, Lester Burrow 082 424 8547 Lourensford Traverse 21km & 10km – Spur Country Classic Series #1, Lourensford Wine Estate, Somerset West, 7:30am, Ugene Nel 021 789 0188 (W) K-Way Platteklip Charity Challenge, 5.5km laps, Lower Cable Station, Table Mountain, Time TBC, Anton de Waal info@charitychallenge.co.za Sunday 6 April Spar Ladies’ 10km & 5km – Cape Town, Green Point Common Fields, Cape Town, 7:30am, Race Info 021 699 0615 (W) Saturday 12 April Bonitas Challenge 10km & 5km PLUS 10km Walk, Cape Peninsula University of Technology, Belville Campus, Symphony Road, Belville South, 7am (10km), 7:10am (10km Walk) & 8am (5km), Ismial Shaibu 083 329 2401 Western Province Cross Country Relay, Pinelands Primary School, Cape Town, 2pm, Russell Mehl 084 545 5851 Wednesday 16 April Merrell Autumn Night Run Series #1 powered by Black Diamond – Cape Town, 8km & 5.5km, Simon’s Restaurant, Groot Constantia, Cape Town, 6:30pm, Tatum Prins 083 449 0760
Friday 18 April Old Mutual Two Oceans 22km & 10km Trail Run, UCT Grounds, 7am, Entries Co-ordinator 021 799 3040 (W) Old Mutual Two Oceans Fun Runs 8km, 5km & 2.5km, UCT Rugby Fields, Upper Campus, Rondebosch, 12:30pm onwards, Entries Coordinator 021 799 3040 (W) Saturday 19 April Old Mutual Two Oceans Ultra Marathon 56km & Half Marathon, Outside SA Breweries, Main Road, Newlands, to UCT Rugby Fields, Rondebosch, 6am (21km) & 6:30am (56km), Entries Co-ordinator 021 799 3040 (W) Wednesday 23 April Merrell Autumn Night Run Series #2 powered by Black Diamond – Cape Town, 8km & 5.5km, Simon’s Restaurant, Groot Constantia, Cape Town, 6:30pm, Tatum Prins 083 449 0760 Saturday 26 April Ravensmead 15km & 5km, Florida Park, Ravensmead (near Tygerberg Hospital), 7am, Abraham Madiehe 082 323 5828 NEW DATE – WAS 29 APRIL Sunday 27 April Constantia Valley Trail Run 21km, 11.5km & 4.5km, Cape Academy, Firgrove Way, Tokai, 7:30am, Richard Acheson 082 411 5533 Wednesday 30 April Merrell Autumn Night Run Series #1 powered by Black Diamond – Cape Town, 8km & 5.5km, Simon’s Restaurant, Groot Constantia, Cape Town, 6:30pm, Tatum Prins 083 449 0760
Kwazulu-Natal Saturday 5 April Ingeli SkyMarathon, Ingeli Forest Lodge, Ingeli Mountain Range, R56, Weza just off the N2 between Harding & Kokstad, 6am, Andrew Booth 082 603 4098 NEW DATE – WAS 24 AUGUST Sunday 6 April Oasis Crescent Challenge Half Marathon & 10km, Kings Park, Durban, 6:30am, Bilal Rawat 072 634 3386
Nashua Richards Bay RBM 32km, 10km & 5km, Bay Hall, Richard’s Bay, 6am, Petro Hardwick 071 355 7992 Columbia Challenge 20km & 10km Trail Run, Polly Shortts Spar (20km) & Lion Park Off-ramp, Camperdown (10km) to Polly Shortts, Mkondeni, Pietermaritzburg, 6:30am, Race Secretary 033 386 0815 (W) Spar Corridor Half Marathon, 10km & 5km, Ixopo Town, on the R56, 7am, Themba Gumede 072 844 0734 Saturday 12 April Arthur Creswell Memorial 52km & Half Marathon, Bergville Farmers Hall (52km) or Ladysmith Sports Club (21km), to Ladysmith Sports Complex, Klip Bank Road, 6am, Johan Van Dyk 076 536 7070 Saturday 12 – Sunday 13 April Nguni Trail Runs POSTPONED TO SEPTEMBER Sunday 20 April Umhlanga Liberty Easter Festival Trail Run 18km, 12km & 5km, Umhlanga Promenade, Umhlanga Rocks, 6am, Alison Chadwick 082 777 7073 (after 2pm) NEW DATE – WAS 27 APRIL Thursday 24 April Herblife 11km and 5km, Clearwater Trails D595, Port Edward, 5:15pm, Clayton Bekker 082 332 5032 Saturday 26 April Bonitas Radox Somkhanda Rhino Run 50km, Somkhanda Game Reserve, 50km South of the border of Swaziland, north-west of Mkuze town, on the R69 (Nongoma/Vryheid Road), 4am, Heidi Carter-Brown 072 244 6061 Herblife 15km, 10km and 5km, Jowett Crest,
Bellevue, Pietermaritzburg, 8am, Clayton Bekker 082 332 5032 Sunday 27 April Chatsworth Freedom Ultra Marathon 56km & 25km, Chatsworth Stadium, Arena Park, 5:30am, Dees Govender 083 785 4333
Free State Saturday 5 April SWASAP Ultra Marathon 50km, Half Marathon, 10km & 5km, Nedbank Bloemfontein Achilles, Att Horak Street, Bloemfontein, 6am, Beverley Olivier 071 895 3183 Clarens Festival of Dirt 20km, 10km & 5km, Clarens Town Square, 6am, Ollie Esplin ollie@clarensxtreme.co.za Saturday 12 April Willem Pretorius Wildsfees Marathon & 10km, Willem Pretorius Game Reserve, Ventersburg, 6am, Phillip McLaren 082 452 4569
Eastern Cape BORDER Saturday 5 April East London Pacers 10km & 5km, Beacon Bay Country Club, East London, 6:30am, Sharonne Dewing 083 318 3853 Friday 18 April The Windmill Cintsa to Kei Mouth Coastal Challenge 36km & 18km, Cintsa West Tearoom, to Bush Pig Restaurant, Kei Mouth, 7:30am, Bob Norris 082 554 4016
EASTERN PROVINCE Saturday 12 April Umhlobo Wenene 10km & 5km, Kings Beach, Port Elizabeth, 7am, Bennie Thysse 082 293 9289 Sunday 27 April Chris Hani Freedom 25km, 10km & 5km, Sabalele Community Centre, near Queenstown, 7am, Sheena O’Keefe 072 293 4974
Far North LIMPOPO Saturday 5 April Tzaneen AIDA 4-in-1 “Tuffy” Marathon, Half Marathon, 10km & 5km, Venue TBC, 6am, Johan Thiart 083 270 2416 Saturday 12 April St. Peter’s Easter Celebration 9km Fun Run, Jetty 3, Tzaneen, 7am, Wendy Graham 015 307 3534 (W) Limpopo Athletics Cross Country #1, Venue TBC, 7:30am, Philip Entres 073 806 8113 Saturday 26 April Land of Legends Thohoyandou Marathon & Half Marathon, Thohoyandou Independence Stadium (42km) or Thate Vondo Dam on R523 (21km) to Mphephu Resort, Limpopo Wildlife Resorts, 6am, Ferreira Nel 082 749 0413 MPUMALANGA
FULL MARATHON 42.2KM
FUN RUN 5KM HALF MARATHON 21.1KM
CENTRAL NORTH WEST Saturday 26 April Pre-Comrades 60km Long Run, Klerksdorp Marathon Club, Goue Street, Klerksdorp, 5:30am, Robin Stocken 082 469 3330 NORTH WEST NORTH Saturday 26 – Monday 28 April Royal Bafokeng Platinum Trail Challenge, 25km, 24km & 24km, Lebone II College of the Royal Bafokeng, Phokeng, Near Rustenburg, 8am, Goatrunner 082 346 6721
’RE u y FuN R R E h F R yF T E Wh INg ITuALIF ES, g d T q RAd W-MA R c M SL dAy ThEIN ThE N T j RATh MA
ULTRA MARATHON 50KM
10KM
North West
Saturday 5 April Gert Sibande District Marathon, Half
MARATh N 27 APRIL 2014
Venue: Benoni Northerns Sports Club, Albert Bekker Park. The Slow-Mag Marathon is a Comrades qualifier.
Marathon & 10km, Morgenzen to Ermelo, 6am, Sabelo Skhakhane 082 430 8057 Saturday 12 April Forever Resorts Loskop Marathon 50km, Municipal Offices, Wanderers Avenue, Middelburg, to Loskop Dam, 6am, Race Organiser 073 668 4436 Forever Resorts Loskop ‘The Wild’ Challenge Half Marathon, Loskop Nature Reserve, Damwal Complex, 6:30am, Race Organiser 073 668 4436 Saturday 26 April Richkim Engineering/Oasis Water Half Marathon, 10km & 4.9km, Midack Clubhouse, Asalia Street, Middelburg, 6:30am, Burnette Smook 084 880 3508 NEW DATE – WAS 1 MAY
Starts: 06h30 for the Ultra, Full and Half-Marathon. 06h40 for the 10km and 5km Family Fun Run. Pre-entry closing date: 18 April 2014. FOR ONLINE ENTRIES: www.enteronline.co.za Find us on: @SlowMagSA, www.slowmag.co.za
23
Northern Cape GRIQUALAND WEST Saturday 12 April Konica Minolta Kimberley Road Runners 15km & 5km, Bishops Club, Kimberley, 6am, Gerhard Kruger 082 499 5990 Saturday 12 April Athletics Griqualand West Cross Country #1, Douglas, Petro Nel 072 259 6759 NORTH WEST CAPE Saturday 26 April Oorlogskloof Mountain Trail Run Pairs 42km & Solo 18km & 5km – Spur Country Classic Series #2, Oorlogskloof Nature Reserve (Groot Tuin Camp), near Nieuwoudtville, 7:30am, Race Organiser 021 789 0188 (W)
Neighbouring Countries NAMIBIA Tuesday 22 April Go Green Time Trial Series 8km & 5km, Jubber Hockey Field, Olympia, Windhoek, Windhoek Harriers +264 81 329 6898 Saturday 26 April Harriers 10km, Jubber Hockey Field, Olympia, Windhoek, Windhoek Harriers +264 81 329 6898
Orienteering
Sunday 6 April Adventure Navigation Urban Series #6, 4km & 2km, Nirox Foundation, Krugersdorp, Gauteng, 9am, Lisa de Speville 082 936 2509 Sunday 13 April Cape Colour Coded #2 (PENOC), Nuweberg, Grabouw Sunday 27 April Western Cape Champs Medium Course, Witzand/Blouberg Monday 28 April Western Cape Champs Long Course, Hawequas, Paarl
Triathlon & Duathlon
Sunday 6 April IRONMAN South Africa, 3.8km swim/180km bike/42.2km run, Nelson Mandela Bay, Eastern Cape, Werner Smit 041 736 8509 Saturday 26 – Sunday 27 April ITU World Triathlon Cape Town, V&A Waterfront, Cape Town; Saturday: Age group Olympic Distance (8:30am) & Elite Women’s Olympic Distance (3pm), Sunday: Age Group Sprint Distance (10am) & Elite Men’s Olympic Distance (3pm)
Image: Courtesy Two Oceans
Race Calendar (continued)
Adventure Racing
Sunday 13 April Kinetic Adventure 25km, MTB/trek/ paddle, Venue TBC, Heidi Muller 082 564 6468 Saturday 26 April WCAD Summer Series #3 80km & 30km, MTB/trek/paddle, Venue TBC, Western Cape, www.wcad.co.za
Monday 7 April Gert le Roux Memorial Permit Meeting, University of Pretoria (TUKS), Gauteng North, 6pm Friday 11 – Saturday 12 April SA Senior Champs, University of Pretoria (TUKS), Gauteng North, 9am – 6pm Thursday 17 April CPUT/UCT Open Meeting, Venue TBC, Cape Town, Western Province, 6pm, Elize Engelbrecht 021 699 0615 Friday 25 – Saturday 26 April USSA Championships, Pilditch Stadium, Pretoria, Gauteng North, 6am SAMA Championships, Rustenburg, North West North, 6am
Track & Field
Thursday 3 – Saturday 5 April SA Sub-Youth, Youth, Junior & Under-23 Champs, Green Point Stadium, Western Province Pieter de Jager 021 880 5800 Saturday 5 April Leo Benning Masters #5, Parow Track, Western Province, 12:30pm, WPA Office 021 699 0615
THANKS, TOM & NEDBANK This Race Calendar has been compiled with the help of Tom Cottrell, author and publisher of the Nedbank Runner’s Guide 2014 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.
Join us for an unforgettable experience running in the rugged Magaliesberg Mountains! Date: 25 May 2014 Venue: ATKV Buffelspoort Distances: 8km, 12km and 24km Entries: www.stillwatersports.com
Included in your entry fee: A race t-shirt Goody Bag Free massage on the finish line Medals to all finishers
TRAILRUN
Presented by
24
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
SEE MORE. ACHIEVE MORE.
TM
RUNNER GPS WATCH
MULTI-SPORT GPS WATCH
See your detailed running, cycling, and swimming metrics at-a-glance
RACE Race yourself : Compare your current run with past performances
GOAL Challenge yourself : See that you are on track to achieve your goals
PACE Pace yourself : Instantly see that you are in the right training zone* * Heart Rate Monitor, optional accessory
WWW.TOMTOM.CO.ZA/SPORTS TomTom South Africa
@tomtom_sa
25
GREAT TRAILS O
F SOUTH AFRICA
SILVERM
INE NATU
26
BROUGHT to you by
RE RESER WESTER
VE
N CAPE
Words & pics by Jacques Marais, author of:
road climb up Ou Wapad, to a punchy and technical 4.5km River Trail looping from the Northern Gate. The southern section combines meandering gravel road loops with excellent single-track booming up onto the trails traversing Steenberg and Muizenberg Peaks.
WHERE TO RUN
Silvermine boasts so many options, with a total trail distance of well over 50km. If you’re looking for a quickie workout for a couple of hours before or after work, thump onto the River Trail from the Silvermine North entrance gate. Get ready for a combo of gravel road and hiking trail, with some wooden boardwalk and a touch of tarmac on the side. Expect rocky ascents, loose gravel and looping Fynbos singletrack, with a workout bordering on hardcore if you plan to take on the complete route.
WHY GO
Excellent running right on the Mother City doorstep comes to you courtesy of Silvermine Nature Reserve, a protected area set along the south-eastern slopes of Table Mountain. If you’re down in this neck of the woods for the Two Oceans Marathon, but still enjoy dabbling in a touch of trail, Silvermine is less than half an hour from the city centre, with stunning views across both False Bay and the Atlantic, and even has a remote tarmac strip for those not keen to get their shoes dirty!
Keep to the left of Silvermine River, following the rocky River Trail up to the concrete dam wall for 3.5km and then keep right. (A River Trail return run would be a good start for beginners). Keep left past the dam onto the concrete dual-track, then look for a single-track forking right to wind its way towards Elephants Eye Cave before doglegging left to cross over the gravel road and ascend up Silvermine Peak. A twisty-turny trail brimming with rockhopping and tight Fynbos bends drops you back down towards the dam, from where you can double back to the start, either via the River Trail boardwalk or the roughand-ready loop above the Ou Wapad and back to the gate.
FAST FACTS: SILVERMINE
MAP: Available at Silvermine entrance or download at www.mtbroutes.co.za. ACCESS REQUIREMENTS: SANParks Wild Card, or a fee of R40 per day (adults). TRAIL MARKINGS: Limited signage at main trail junctions. FACILITIES: Secure parking, ablutions, picnic spots, swimming in dam. CELL RECEPTION: Relatively good. BEWARE: Mountain bikers, hikers and dogs. TIME OF YEAR: Trails may be sandy in summer; waterproof gear is a must in winter. LOCAL INFO: www.sanparks.org.za
GETTING THERE
Follow the M3 from Cape Town towards Muizenberg, then keep right along the M42 onto the M64 (Ou Kaapse Weg). Silvermine Nature Reserve (North) is on your right just as you reach the top. GPS: 34º 05’ 135” South / 18º 25’ 144” East
WHAT YOU GET
A whole network of circular and return routes spider-web through the Fynbos vegetation blanketing the Reserve. Options include the full gamut, from a gruelling gravel
STAY HERE
Check out www.capepointroute.co.za.
The K-Way Graffias UV Moisture Manager Crew Top This lightweight, comfortable short-sleeve crew is made from 100% polyester PK with a moisture-wicking, antibacterial, antistatic and UV-cut finish, providing a UV protection factor of 40+. A mesh vent in the centre of the back and additional underarm mesh ventilation keeps you cool and dry on the run, while seams have been kept to a minimum to improve comfort and reflective logos ensure that you are more visible in low light conditions. Also features a zip key pocket. Available at R299 from all Cape Union Mart stores. More info at www.capeunionmart.co.za. ISSUE 57 APRIL 2014 / www.modernathlete.co.za 26
WIN
a K-WAY GRAFFIAS UV MOISTURE MANAGER TEE, go to www.modernathlete.co.za and click on the competition link
To
on the homepage.
Terms and conditions apply: Multiple entries permitted. Competition open 1 April to 30 April. The Publisher’s decision is final, no correspondence will be entered into.
26
Training
for the big ones Join me in a quick experiment: Start with a short warm-up – a few star jumps and a couple of walking lunges – then with stop watch in hand, stand with your back against a wall, feet shoulder-width apart, and then slowly slide down the wall into a ‘seated’ position, keeping your knees bent at a ninety degree angle. Now lift and hold your right foot up and start the stopwatch, hold for as long as possible and make a note of the time, then reset and repeat the process by lifting the left leg. In most cases, the first thing you will notice is that you were able to hold one of your legs up longer than the other. This indicates a muscles imbalance between your left and right side. Ideally, you want your muscles balanced, so that you’re working both sides equally and don’t have one side over-compensating for the weaker side, which often results in an injury or strain on the stronger side, because it’s doing the bulk of the work. More importantly, however, is looking at the number of seconds that you were able to hold this position. Compare your times with the table below.
START SLOW When introducing strength training, start off using light weights and focus on doing the exercise correctly, slowly and controlled – that’s far more important than how much you can lift. In the first three to four weeks, use the lightest weight possible and perform two to three sets of 15 repetitions each per exercise. After the initial three to four weeks, you can start increasing the weight slowly over the coming weeks while decreasing the number of repetitions as you increase the weight. Images: iStock
With Two Oceans upon us, it’s too late to start introducing strength work into your programme, but if you’re running Comrades or another long race, make sure you get yourself to a gym, because long-distance runners need to prioritise strength training to minimise overuse injuries. – BY RAY ORCHISON
Ray Orchison is a Joburg-based USA Track & Field and NAASFP certified coach. For more info, contact him on raymondo@unibase.co.za.
RATE YOURSELF RATING
MEN (SECONDS)
WOMAN (SECONDS)
EXCELLENT
>100
>60
GOOD
76-100
46-60
AVERAGE
51-75
36-45
BELOW AVERAGE
25-50
20-35
POOR
<25
<20
Most non-elite endurance athletes will find themselves somewhere between Poor and Below Average, which is strange when you consider that this test lasts two minutes, while an ultra lasts anything from five hours and up!
TARGETING THE MUSCLES An ultra is nothing more than conditioning the body to perform a single movement over and over, but using the same muscles in the same way increases the risk of overuse injuries. To avoid strain, it’s crucial that you strengthen these muscles, and in running, the most important are the calves, hamstrings, glutes, quads and hip flexors. When these muscles are weak, they no longer perform their task in moving the body forward, which results in the smaller, less-trained muscles doing more work then they’re designed to do. That’s when niggles turn into full-blown injuries, and most often, this will point back to a weaker bigger muscle, such as the glutes. Athletes who have not done enough strength training will often start a race with good form and posture, but by the end may find themselves bent over at the hips or leaning toward one side, or struggling to lift their legs. These are all indications that their muscles have not been trained to go the distance. As your form breaks down, your speed decreases and you find that certain muscles go into spasm because they’re being overworked. Strength training enables us to maintain good form for longer.
27
Body Science
Road to Recovery There are several remedies you can try to quicken your recovery after a long run or race, so that you can focus on your next goal sooner – especially if you’re not used to high-impact mileage. We look at some tried-and-tested tips, and debunk some others. – BY SSISA’S ANDREW BOSCH & LAUREN VAN DER VYVER
1 STRETCHING
There is little evidence that stretching helps speed up recovery. Stretching before an event can actually reduce muscle power, and long-term stretching reduces running economy, as the muscle-tendon loses springiness. A low running economy, in turn, means that more oxygen is needed to run at a given speed. Nevertheless, there is a point when a runner becomes so inflexible that some stretching is needed.
2 MASSAGE
Many runners use it because there is a perception of reduced soreness, but this does not translate to improved strength, power or endurance. Light massage will loosen the muscles, but don’t book that deep tissue massage just yet!
3 COMPRESSION
There have been many studies on whether compression garments aid performance and reduce delayed onset muscle soreness, but there’s little effect. However, there is some improvement on enhancing lactate removal (reducing stiffness) and reducing muscle
oscillation (the slight vibration you feel in your legs after high-impact running).
4 HOT AND COLD
Research focuses on water temperature, length of immersion, depth of immersion, etc. While it may have some benefit in contact sports, evidence of a positive effect in running is minimal. The theory behind the ‘hot/cold’ baths for recovery is that warm water causes vasodilation (the widening of blood vessels), which lowers blood pressure, while the cold causes vasoconstriction, which is the narrowing of blood vessels, increasing local blood flow. The contraction and relaxation of the lymph vessels improves inflammation, too.
5 EATING RIGHT
One’s glycogen stores are depleted after a long run and should be restored quickly. There is potential improvement when athletes use whey protein or protein hydrolysate ingested together with carbohydrate post-training, and the amount of protein ingested should be around 20g.
6 RUNNING AGAIN
The stiffness felt after a long race is due to muscle damage, and it is best to wait until post-race stiffness has disappeared before training again. The first run should be an easy 20 to 30-minute run, gradually rebuilding to normal training. Don’t go in too quickly! If you’ve been building up mileage for a while, three to four rest days are important.
Nutrition
The 4
R’s
for Recovery
After your Two Oceans run, it’s important to eat and drink properly to replenish glycogen stores and to rehydrate. These guidelines will help you to recover quicker, so you can get started on chasing down your next running goal.
Images: Istock
– BY CHRISTINE PETERS, REGISTERED DIETICIAN
REPAIR
REHYDRATE
Consuming 20 to 25g of protein soon after exercise enhances repair of damaged muscle and stimulates muscle protein synthesis. Whey protein contains the key ‘trigger’ amino acid leucine, which promotes muscle growth. Dairy also contains whey, so milk and yoghurt have become an inexpensive solution for repair.
Replacement of 120 to 150% of fluid losses incurred during exercise is recommended (1.2 to 1.5L for every 1kg lost during the run) within the first one to three hours after your finish. Rehydration solutions and salty foods in meals and snacks help fluid and electrolyte replacement.
REFUEL
REVITALISE
Total carb requirement post-exercise is determined by the intensity and the duration of your session. Athletes should have 1g of carb per kilogram of body weight after exercise, at regular intervals (i.e. each hour for the first four hours) and then resume normal eating patterns. It must be stressed that this is for runners who intend training within the next eight to 24 hours. There’s less stress on ultra-runners who intend to take it easy after their long run.
Athletes should incorporate a range of vitamins and minerals during the post-exercise period through the use of whole-foods rather than single nutrient supplements. Whole-foods provide antioxidants and phytonutrients to recover quicker. Flavoured milk, for example, provides protein, carbs and fluid, together with calcium and B-vitamins. Athletes should always have a food-first approach to avoid deficiencies that could hinder performance.
28
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
RECOMMENDED RECOVERY MEAL Thai Chicken with Curried Yoghurt & Coriander Marinade 50g carb & high protein, serves 2 to 4
Ingredients: 4 chicken breasts, skinned 2.5ml salt Ground black pepper 175ml low-fat plain yoghurt 30ml Thai red curry paste 60ml coriander leaves, chopped 500ml frozen whole corn OR 1 cup uncooked rice 1. Slice each chicken breast open and cover with clingfilm, flattening with a rolling pin. 2. Flavour the chicken with the salt and black pepper. 3. Mix the yoghurt, curry paste and coriander. 4. Cover the chicken with the mix and place in the fridge for 30 minutes. 5. Fry the chicken pieces on both sides until cooked. 6. Serve on a bed of corn/rice with two cooked vegetables.
WIN a Totalsports Voucher worth R1000. Go to
Women’s Running brought to you by
www.modernathlete.co.za and click on the competition link. Ts & Cs: Multiple entries permitted. One voucher will be awarded per month, and the Publisher’s decision is final, no correspondence will be entered into. Competition open 1 April to 30 April.
RUNNING After Baby
T
•
will mean that you will also need to wait until the wound has fully healed.” BREAST MILK: “Training too hard or putting your body under stress will decrease a mother’s breast milk. Your routine should revolve around creating more breast milk.”
GETTING STARTED The latest craze is to take your baby with you in a running pram, and this can be great fun, although hard work on the uphills. It is important to take it slow to start off with, as your baby doesn’t have much of an immune system in the first six weeks and can be susceptible to flu and colds. Any exercise should be started off gradually, and not to the level you trained at before your pregnancy. “You need to listen to your body,” says Dr Venter, “you also need to be sure to invest in good support bras, as in this time you also stand a good chance of stretching your Cooper’s Ligaments, the connective tissue in the breasts.”
•
here are many aspects to take into account after having a baby, and how easy, or difficult, it could be to get those running shoes back in action. “For starters, most women feel out of sorts after having a baby, due to their fluctuating hormones,” say Dr Venter, a former gynaecologist and now a Reproductive Medicine Specialist at Vitalab in Morningside, Johannesburg. “During pregnancy, the levels of progesterone in a women’s body are at their highest level. Progesterone has a calming effect on the brain and once you have your baby the progesterone drops straight down to what it was before you were pregnant. This is when some women suffer from what they call the ‘baby blues,’ or Postpartum depression.”
Dr Venter says that women should give it six weeks before getting out on the road again, for a number of reasons: • CARDIOVASCULAR SYSTEM: “In the first six weeks after your baby has arrived, your resting heart rate is increased by 15 beats a minute. Due to this, you are also short of breath. Therefore, if any training takes place, it needs to be extremely gradual, and also needs to be monitored.” • JOINT LAXITY: “During pregnancy, your body releases a hormone called Relaxin. It loosens connective tissue, including ligaments that connect bones and help support our joints. This increased laxity allows for expansion of the rib cage, making room for the growing fetus, as well as allowing the pelvis to expand in order for the baby to be delivered. Up until six weeks after the baby, your laxity levels in your ligaments and joints is still high, so by putting too much stress on the body, you can pick up injuries easier, and it is also common to feel sharp pain or discomfort in your lower back.” • BIRTH PROCEDURE: “After having a cesarean done, you need to go for your six-week post-birth checkup and your doctor will then be able to indicate whether you are ready to start training. It is vital that the wound heals properly before putting stress on the body. A natural birth will have you training a lot quicker, unless you experienced a tear, which
Images: iStock
Having a child is one of life’s greatest joys, but childbirth can definitely compare to an endurance event. Despite childbirth being a natural process, your body is still put under stress and physiological changes occur, so we asked Reproductive Medicine Specialist Dr Chris Venter to give us his expert advice to help new mothers get back on the road. – BY NICOLE DE VILLIERS
WIN WITH TS MA 225mmx75mm FC 03-14.indd 1
& 29
2014/03/11 4:07 PM
Advertorial
ABI sponsorship in excess of R1 million Something that many Central Gauteng runners take for granted is that delicious cup of cold Coke or Powerade at the end of most races, sponsored by Amalgamated Beverage Industries (ABI), the soft drink division of The South African Breweries. ABI is a leading soft drink business in the international SABMiller plc group of companies and one of the largest producers and distributors of The Coca-Cola Company brands in South Africa. It operates in the North West, Gauteng, KZN and parts of the Free State, servicing 95 000 customers and employing 3900 people, with five manufacturing plants. As an avid runner, club member and race organiser, I met with ABI to find out more about their sponsorship.– BY RICHARD LASKEY
L
et’s start by looking at what exactly ABI does for Central Gauteng Athletics. For starters, ABI is involved in 85 races, including cross-country, over a 12-month period, and serves just under 1.5 million cups of Coke and around 330 000 cups of Powerade to the athletes per year. One 8kg block of ice per five cases of Coke or Powerade is also sent to each event, on up to four trucks per event, as well as gig rigs to certain events, with a staff compliment of one driver and two crew members per truck. Their race-day work hours usually begin at 3am at the depot and usually finish around 2pm, when they get back from the race and unpack everything. Approximately 20 ABI recycling bins are also sent to each race, to ensure that any waste generated is recovered and reused.
Now, of this contribution to each event, half of the costs are covered by ABI and the balance by the race organisers, which means that ABI makes an annual sponsorship contribution in excess of R1 million to the sport! As runners, we are fortunate that ABI shows such a strong interest in Central Gauteng races and that they invest not only in monetary value but also dedicate time and resources to each event they sponsor. So the next time you take that sip of Coke or Powerade at a water point or at the finish line of a race, think of the people, process, logistics and costs involved to get that liquid to your lips.
From Pouring to Running ABI not only brings the Coke and Powerade to the races, the company also has its own running club, comprising 51 members of staff who regularly swap their work clothes for running kit. One of these is 49-year-old special events driver Noah Madisha, who works out of the Bedfordview Depot.
Noah was born and schooled in Limpopo, then came to Gauteng in 1988, later joining ABI at the Midrand Depot in 1996 before transferring to Bedfordview. He has three children – two girls and a boy – and in between his work and family commitments, he still finds time to run. “I do early morning runs from Tuesday to Friday, and longer runs or races over the weekends,” says Noah. His best marathon time is 2:46, so he is definitely no slouch, and his favourite race is the Old Mutual Two Oceans Marathon, but his ultimate running goal is centred on another of SA’s big ultra-marathons: “My biggest running dream is to win the Comrades Marathon!”
For more info
on the ABI services to and sponsorship of events, speak to Events Manager Johan van der Walt on 082 924 1752 or johan.vanderwalt@za.sabmiller.com. Also, check out this great video showing the preparation and packing of the trucks at the ABI depot for a big event, as well as race-day set-up and entertainment. It really shows how much work goes into getting that cup of Coke to you: https://www. youtube.com/watch?v=U60DSwkzMB4.
30
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
31
Reviews
TRIED & TESTED New ‘Lightie’ in the Boost Family The adidas Boost family of running shoes has steadily grown since the first Boost shoe hit the stores at the beginning of 2013, and will soon cover all types of road running shoe. I recently got to test the lightweight Adizero Adios Boost trainer, and really enjoyed the ride. – BY SEAN FALCONER In November 2012 adidas flew me to Germany for the official launch of its new Boost midsole foam rubber compound, and I wrote that I was seriously impressed by the springy cushioning and enhanced energy return of the first pair of Boost shoes, the Energy Boost. One of the first questions I asked back then was whether adidas planned to roll out Boost into the other shoes in its range, and the answer was “Yes, soon.”
Stability: Response Revenergy Boost – R1499 Motion control: Supernova Sequence Boost – R1799 (Note: Prices may vary from one retailer to the next.)
LIGHTWEIGHT BOOST
Now I have reviewed the original Energy Boost here, as well as the Adistar Boost, and I have also run in the Supernova Glide Boost, but my day was made when adidas presented me with a pair of Adizero Adios Boosts to wear-test. Being fortunate to have neutral biomechanics and be quite light on my feet, I am able to run in lightweights, and I couldn’t wait to strap on what I think is a seriously sexy shoe – in my humble opinion.
Well, soon there will be a Boost shoe in all the traditional running shoe categories (except for trail running), for both men and women. These are all the Boost models that will be available in SA as from the second half of 2014, with recommended retail prices included: Lightweight: Adizero Adios Boost – R1599 Lightweight: Adizero Boston Boost – R1499 Neutral: Adistar Boost – R1999 Neutral: Energy Boost – R1899 Neutral: Supernova Glide Boost – R1699 Neutral: Response Cushion Boost – R1499 Neutral: Questar Boost – R1299
WIN one of two pairs of adidas women’s Sonic Boost running shoes by subscribing to the FREE Modern Athlete Digi-mag.
To stand a chance of winning, all you have to do is sign up for a FREE subscription to the Modern Athlete Digi-mag. Then SMS the word BOOST plus your NAME, your UK SHOE SIZE and E-MAIL ADDRESS to 33110 and we’ll sign you up for a FREE subscription,
32
My wear-testing notes included words like low-flying, bounce and springs, so you can tell I rather enjoyed my runs in the Adizero Adios Boosts. I know these are not meant for everybody, especially not if you’re running ultras and need more cushioning, but if you want to race up to the marathon distance in a seriously racy shoe, these will do the job.
Available at adidas Concept Stores and leading running retailers. More info at www.adidasrunning.co.za.
N
biomechanics who are looking for terrific cushioning in the heel thanks to the addition of revolutionary Boost midsole foam rubber.
The real beauty of these shoes is the responsive forefoot. I love the grip of the outsole, which features not only Continental rubber, but also two strips of what I like to call sticky rubber lugs, which really stick to the road – an essential when you’re running faster and want more grip. The energy-return of the Boost in the forefoot is also noticeable, and I really enjoyed the springiness of the shoes, even though it was noticeably less than the other shoes in the Boost range due to being a lower profile model.
GO GET THEM
COMPETITIO
The awesome, sexy Sonic Boost is designed for runners with neutral
The first thing I noticed was that you can feel the plastic plug on the inner side of the heel when you walk in the shoes, but once you start running it feels far less pronounced. The sizing and location of this miniantipronation post is specific to racing shoes, where the wearer is more likely to land on the forefoot or midfoot. The post only kicks in later in a run or race, when your legs start tiring and you tend to sink back onto your heels a bit more as you lose a bit of form. In other words, it is there to give you that little bit more support later in a run, not to correct full-on over-pronation.
plus put your name in the draw for the shoes. Quick and easy, we’ll do the ‘paperwork’ for you. You can still enter if you are already a Digi subscriber – simply SMS the word BOOST and your NAME and UK SHOE SIZE to 33110 and we’ll also add your name to the draw. T’s & C’s: Each SMS charged at R1.50. The Publisher’s decision is final and no correspondence will be entered into. Limited sizes available.
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
FREE Miracle Magnesium Sport Gel when you purchase any Miracle Magnesium product. (Stand A11)
33
g n i n Trai
Dare to Tri
N O L FUL
Modern Athlete asked our Dare to Tri athletes what it’s like stepping up from their 70.3 training to take on this month’s Full IRONMAN South Africa. Johan Van Rooyen: “Training has been going well, especially having the fellow DTT athletes at the sessions to keep everyone motivated. I have done an IRONMAN already, back in 2012, even though I had a slight injury, but I’m back now and feeling good!”
Peter Rankin: “This year is the 10th IRONMAN South Africa event, so what better time to give it a bash? Training in a group of like-minded people makes those long swims, rides and runs on weekends easier. I am really looking forward to lining up on the beach on 6 April, but also scared as hell.”
Stephanie Stanley: “Despite the rain that has plagued us, training has continued Kerryn Trim: “The lead-up has been great, all thanks to months of consistent
Frans Van Der Linde: “I wanted to see how this year’s 70.3 went before committing. Some of my injuries from 2013 came back, but there was no way I was backing out on this year’s medal. After 70.3, training has stepped up, with the most draining being the long bike sessions. Being in the saddle for six hours takes it out of you! Unfortunately, in February I was involved in a bike accident with a taxi and I’m still nursing some fractured ribs, but this will make that medal taste sweeter!”
training with the DTT team and the invaluable advice from our swim guru, Georgie. Ramping up the training in two months seemed impossible, and it has been difficult to balance training with work and sleep. I do skip sessions, but I am still amazed at the progress I’ve made. I’m expecting IRONMAN to be tough, but I’m sure I’ll enjoy it!”
Stay tuned to the next few issues of Modern Athlete to see how you can be part of the Academy for the 2015 IRONMAN events!
The Legend Returns
Tissink, a long time GU-fueled athlete, has been competing in the sport for more than 22 years, completing 33 IRONMAN races and winning eight IRONMAN titles, including three at IRONMAN South Africa, in 2005, 2010 and 2011. He also achieved four top-10 finishes at the IRONMAN World Championships in Kona, Hawaii, where he raced his last competitive event as a professional in 2011. However, he’s ready to race again – on Twitter, the former champ said, “Had my rubber arm twisted into doing IRONMAN South Africa in 2014. Thanks to GU Energy Labs South Africa for the opportunity to help support the IRONMAN
34
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
4 The Kidz Charity Trust”. His race readiness comes as no surprise, though, as Tissink has continued working as a top-level coach with Velocity Sports Labs, coaching Kyle Buckingham and Kelly van der Toorn to multiple race wins, and has never been far from the sharp edge of the tri scene.
GIVING BACK The IRONMAN 4 The Kidz Charity Trust was established in 2005 by ex-Springbok rugby player Garth Wright and his business partner Gary Stephenson, to raise money for needy children in Port Elizabeth by participating in IRONMAN South Africa. Even though it seemed a daunting task, they noted how raising funds for children is a great motivator, but say they would never have guessed that in 2014 they would be participating alongside Tissink for the 10th consecutive year with a target of R2 million! The IRONMAN 4 The Kidz Charity Trust is looking for other athletes to join their fundraising effort, and GU Energy Labs South Africa appeals to companies to show their support by sponsoring an athlete’s vest at the event. You can also visit www.ironman4thekidz.co.za to add support.
Image: Mike Holmes
South African IRONMAN legend and renowned triathlon coach Raynard Tissink returns to the start line of IRONMAN South Africa this month, courtesy of GU Energy Labs South Africa, to take part in the 10th anniversary edition of the race and raise funds for the IRONMAN 4 The Kidz Charity Trust.
Image: Chris Hitchcock
with mid-week bike rides moving to the spin studio and runs being very wet! Long weekends have been spent running and biking further than I have in my life. Is one ever ready to tackle something that seems so far away from the norm? The training has been done and I know that I’m definitely ready for the challenge!”
Comrades
? N U R o Ready t We hope you’re getting ready for the 1st of June, because the world’s ultimate ultra-marathon is almost here. The gruelling 89km from Pietermaritzburg to Durban is always a test of the human spirit, but that journey is one of the most memorable in any runner’s life, and here at the Comrades Marathon Association (CMA), we’re looking forward to once again presenting this historic race. – BY DELAINE COOLS
DON’T WORRY, DATE UNCHANGED!
NEDBANK SCORES!
The CMA congratulates Nedbank after the premier banking institution walked off with a coveted award last month at the Discovery Sport Industry Awards, in the Best Live Experience category for their 2013 Comrades Marathon Spectator Spot. Now in its fourth year, the Discovery Sport Industry Awards recognise the outstanding work that is produced on a daily basis by South Africa’s sporting industry.
Contrary to some media reports, the 2014 Comrades Marathon will still be run on Sunday 1 June. The 89th edition will be a Down Run, starting at the Pietermaritzburg City Hall and ending at the Sahara-Kingsmead Cricket Stadium in Durban.
SUBSTITUTING IN
The substitution rule governs the process of withdrawing one athlete from the Comrades Marathon and replacing the fully paid athlete’s entry with another athlete’s paid entry and credentials – but note that is only available to South African runners. The substitution process opens on 1 April 2014 and all applications must reach the CMA by no later than 30 April 2014. Go to www.comrades.com for more info.
THE ULTRA WEATHERMAN A word from Derek Van Dam, Chief Meteorologist for eTV & eNCA
Images: Lauren van der Vyver, Jetline Action Photo & Courtesy adidas
“My expectation for this year’s Comrades is to come home and proudly hang my Back-toBack medal on my living room wall. It is a particularly special race for me because it will be the second time I run the race with the love of my life.”
DON’T MISS OUT!
Are you running your first Comrades and have questions about training, race strategy and more? Don’t panic! There are several interactive, informative Bonitas Comrades Novice Seminars this April, where you can pose all those burning questions to the Comrades Marathon Coach and other experts in injury treatment, shoes, nutrition and training. • 1 April – Alphen Centre, Main Road, Constantia, Cape Town • 2 April – Italian Club, 17 Harold Road, Charlo, Port Elizabeth • 5 April – Nedbank Head Office, 90 Ordnance Road (now known as Braam Fischer Road), Durban
BACK TO FINISH IT
Radio personality Koula Budler on why she’s taking on Comrades 2014 “Making it to the top of Pollys last year and being cut off there due to time was a very humbling experience. It was my seventh Comrades and I thought I knew the race well. I’d never had a DNF prior to Comrades 2013, but it was the first time I had flown in from the US to run it, though, and I hope that I’m better prepared in terms of handling the jetlag this year. I am a little nervous attempting it this year, but Comrades truly is the greatest ultra in the world and I can’t wait to be part of this incredible race again!”
The Nedbank Green Mile is the only official spectator spot on the Comrades Marathon route and has become a ‘must visit’ destination, synonymous with running in South Africa. Serviced by 302 contributors, including 152 entertainers, plus volunteers and 24 local service providers, the 2013 activation benefitted nine charities through sales and services. Some 60 000 spectators and nearly 15 000 runners were treated to the Nedbank Spectator Spot experience last year.
EXCITEMENT, NERVES AND DREAMS Modern Athlete readers give their expectations as their Comrades journey nears. •
• •
•
•
CINDY NKOMO: “After Om Die Dam, I can’t wait. My first Comrades, not nervous yet, pure excitement.” RHONWYN BRAYLEY: “It’s my first one! So terrified!” WYNAND STRYDOM: “Hope it goes all well in my 20th this year. Hope for another silver.” AMIT CHIBA: “Excited but nervous. I already started planning my run for the day.” ERIKA BOSCH: “I can barely contain my excitement! The only reason why I can’t wait for this day to come is to be even more prepared than I am now! It would be my second attempt, but first finish.”
COMRADES ONLINE www.comrades.com Twitter: @ComradesRace Facebook: ComradesMarathon
35
Race Report
Old Mutual Om Die Dam Marathon & Half Marathon, North West North, 15 March The Hartbeespoort Dam once again provided a stunning backdrop to SA’s largest inland ultra, with huge fields in the ever-popular 50km and half marathon races, while the 10km and 5km runs gave the beginners and more social runners and walkers a chance to also be part of the action. – BY DONALD MATHIPA & LAUREN VAN DER VYVER
W
hile the masses in the race were chasing their own target times or enjoying the views, Riana van Niekerk was on her way to a fifth Om Die Dam women’s title. The 37-year-old from Boxer came home in a time of 3:35:35 after pulling away from pre-race favourite Charne Bosman on Saartjies Hill at 35km. “It took me a while to get back to where I am now, after some injuries, so I’m chuffed about my win,” said Riana. “I’m enjoying my running again, and it’s one of my favourite races. Now I’m looking forward to Loskop and Comrades – I’m getting stronger, so hopefully it’ll go well.”
SKINS_MAG_AD.indd 1
36
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
In the men’s 50km race, 2012 winner William Mokwalakwala (Toyota) grabbed his second Om Die Dam victory, despite finishing sixth on the day. A marshalling error in the final kilometres caused him to take a wrong turn and the chasing group passed him, with Sandile Ngunusa outsprinting Nedbank clubmate Rabson Chigara to break the tape. However, following an appeal, Mokwalakwala was declared this year’s winner, and he only had positive things to say afterwards: “It was an excellent run for me today and it’s a great set-up for Comrades. I’m getting faster, too, so this is great for my training.” Due to the event being timed electronically, Coolboy Ngamole crossed the line first in the half marathon, but was not declared the winner because he had no chip. This resulted in Ntekele Moshwetsi of Nedbank being declared the winner.
WHAT THEY SAID…
Ntekele Moshwetsi: “The course was great and the weather played out perfectly, because I thought it was going to rain after Gauteng had lots of rain recently.” Tracy Clayton Smit: “Had a great and enjoyable 12th ODD! Plan was sub 5 – finished 5h02. Happy!” Ndofhiwa Mandiwana: “It was very tough out there – a lot of hills! It’s definitely a good training run. I’m not sure what I’m targeting now, but it’s a great event to see where you are with your fitness.” Connie De Villiers Blom: “PB for Om Die Dam 50km for me, in spite of the many pit-stops. Plan was 4:30, finished sub 4:33.” Victor Lebohand Nyamate: “Tough indeed. Last year I did 5hrs20m, this year 5hrs48m. Believe me, it’s a well organised race – looking to support it every year.”
RESULTS 50KM MEN
1 William Mokwalakwala (Toyota) 3:00:53 2 Sandile Ngunusa (Nedbank) 3:01:01 3 Rabson Chigara (Nedbank) 3:01:03
50KM WOMEN 1 Riana van Niekerk (Boxer) 3:35:35 2 Charne Bosman (Nedbank) 3:41:12 3 Caroline Wostmann (Nedbank) 3:48:51
21KM MEN 1 Ntekele Moshwetsi (Nedbank) 1:09:42 2 Lucky Mtshali (Elim) 1:11:28 3 Phineas Mothoa (Temp) 1:12:13
21KM WOMEN 1 Ndofhiwa Mandiwana (Toyota) 1:29:54 2 Gillian Seling (Nedbank) 1:31:32 3 Catherine Naane (Sibanye Gold) 1:35:08
2014-03-19 02:56:35 PM
Images: Lauren van der Vyver
It’s Dam Good!
Race Report
& t a l F , Fast
! k c a B g n i v i G
Sarens Marathon, Half Marathon & 5km, Central Gauteng, 9 March Despite fears of a cold and wet run, the weather gods played along nicely to ensure a great run at the Sarens Marathon and Half, and the Modern Athlete team caught all the action on the day. – BY LAUREN VAN DER VYVER
n the beginning of March, Jozi was hit by days of turbulent rain, but on the morning of the Sarens race, a cool, clear morning presented the runners with perfect running conditions, and with ultra season looming, many used it as a long training run or fast qualifier, including race winner Elias Mabane of Nedbank. He took line honours in the 42km, clocking 2:27:12 to secure the win ahead of Lucky Miya (2:30:59) and James Leseyane (2:33:40), and said, “I love coming here to get in my training
In the women’s race, Lindy Lee Folscher claimed the title in 3:11:46 – almost four minutes ahead of Lesley Train (3:15:30) and third-placed Ronel van Graan (3:20:34). For Lindy it was a great comeback after being out of action for several months: “I’m unfit after only having my baby at the end of November, but what a great course it is!” Once again, the Modern Athlete team was stationed at the 18km mark for both loops, cheering runners on and contributing to the great vibe on the day. The Kidneybeanz 5km Fun Run also gave youngsters and social athletes an opportunity to take part, and the money raised from this event will go to the Kidneybeanz Trust, Reach for a Dream as well as local charity Little Eden.
WHAT YOU SAID
Modern Athlete caught up with the runners at the Sarens finish.
Samson Mabiya: “I really loved running the stretch along Makro – I could really test my speed there. This route is so nice, and you can try for good times here.” Charl Olivier: “Not only is this a great route, but they raise funds and give back to those that need it. The water points were a great help today, too!”
Khanda Mkhize: “The flat course helps to pick up some speed and fitness. I’m building for Oceans and Comrades, and eventually the New York Marathon. It also didn’t rain, thankfully!” Fikiswa Ngonyama: “I was a little afraid it would rain and be difficult, but it was calm. The course helped me and I was in a good rhythm throughout!”
For professional and aspiring athletes, make sure you choose from a range of products in our store with either INFORMED SPORT or INFORMED CHOICE certification - these can be identified by the following logos. INFORMED SPORT: Sports nutrition products that display this logo have been tested for banned substances by the independent and world class anti-doping lab HFL Sport Science. Giving you the security assurance that every single batch produced has been tested. INFORMED CHOICE: For those products bearing this logo, batches are tested at random for safety and compliance, but these would be 12 batches per year.
DIS-CHEM’S
QUALITY ASSURANCE TO YOU!
In a sports nutrition industry where consumers and athletes could potentially be exposed to contamination or misleading nutritional information, consumers need to ensure they do business with a retailer that not only understands these risks, but that has taken active steps to manage and mitigate them too. Dis-Chem has designed a comprehensive QUALITY ASSURANCE PROGRAMME, endorsed by renowned doctors and industry experts, using the best possible suppliers, authorities and partners available.
GO Advertising 69824
Images: Lauren van der Vyver
I
run for the Loskop and Comrades ultras coming up. The chilly weather was also a help.”
In a world first, Dis-Chem have partnered up with HFL Sport Science Laboratories, a division of LGC Group Limited (the largest global provider of contamination testing, doping control and research) to test sports nutrition and food products sold in our stores. In addition to this crucial quality pillar, Dis-Chem continue to do random batch label verification testing on a wide range of nutritionals to ensure that you the customer get the best value and benefit from your purchases.
DIS-CHEM’S QUALITY VERIFIED RETAILER CHECKLIST: ü Dis-Chem is the only LGC ‘Quality Verified’ Retailer in South Africa. ü Suppliers are encouraged to do further testing and earn INFORMED SPORT or INFORMED CHOICE accreditation as part of listing criteria. ü Random batch label verification to monitor nutritional integrity. ü Regular bannned substance testing on all brands. ü Extensive screening of all suppliers prior to listing to ensure only the most reputable brands are in our stores. ü Food suppliers’ and in-house brand manufacturers’ audits. ü Corrective action plans and penalties for any failure to comply. Dr Jon Patricios President South African Sports Medical Association Director of the Morningside Sports Medicine Unit Sports Physician at The Centre for Sports Medicine and Orthopaedics
Make sure you think twice about where you purchase your sports nutrition.
“The very encouraging thing is the willingness of Dis-Chem to promote the safe use and selling of supplements.” Dr Glen Hagemann Sports Physician Managing Director of Sharks Medical (Pty) Ltd Director of Discovery Sharksmart “Dis-Chem must be complimented on their proactive approach in testing for banned substances of all sports supplements stocked on their shelves.” *LGC tests for banned substances only and does not verify the quality of any product or its contents
37
Race Report
The X Factor ProNutro AfricanX Trailrun presented by New Balance, Boland, 14-16 March Bernard Rakudza and AJ Calitz.
Chantel Nienaber and Katya Soggot.
Images: Cherie Vale/Newsport Media & Jetline Action Photo
To say that this event has the ‘X Factor’ is putting it mildly – and not just clever wordplay – which explains why the AfricanX keeps growing, both in numbers of entries and reputation as South Africa’s premier team stage trail run. – BY SEAN FALCONER This year the AfricanX once again comprised three days of running in the stunningly scenic Overberg Mountains between Somerset West and Botriver, with teams of two running together at all times in stages of 33, 34 and 21km, for a total distance of 88km that included some incredible virgin technical singletrack specially prepared for this event. Then add the incredible atmosphere and emotion of the event, including most of the runners staying together at the race village at the Houw Hoek Inn, and you can understand why many runners were still talking about the ‘post-AfricanX blues’ a week later on Facebook – because they just wanted to be back out there, running on those trails!
TOUGH AT THE TOP Amongst the elites, there was quite a battle for the men’s team title. Defending champs Michael Bailey and Ben Brimble (Team Nedbank/North Face) led after day one, but AJ Calitz and Bernard Rakudza (Contego K-Way) made their move on day two to take the overall lead, and then attacked again on the final stage
38
Meg Mackenzie and Andrew Erasmus.
to stretch their lead and win with a combined time of 6 hours 32 minutes 4 seconds. “This is the only event where road runners and trail runners just might be on equal terms,” said AJ. “There are times where the route is flat and fast, while there are times that you get to experience real mountain running.” Michael and Ben claimed second overall, while Thabang Madiba and Kane Reilly (Salomon Men) claimed the final spot on the podium. The women’s race was dominated by Katya Soggot and Chantel Nienaber (ProNutro Ladies), who came home first on all three days for an overall time of 8:11:58, ahead of Robyn Kime and
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
Su Don-Wauchope (The North Face) in second, and Danette Smith and Helene Roux (Team Mizuno) in third. “The course was absolutely amazing. It felt like we were in the middle of heaven,” said a delighted Katya.
of terrain.” Landie and Christiaan finished second, with Marie Wessels and Eddie Lambert (Contego Mixed) rounding out the podium.
In the mixed category, defending champs Landie and Christiaan Greyling (Salomon Mixed) took day one, but Meg Mackenzie and Andrew Erasmus (Team Salomon) came through to claim the second stage win and defend their lead with another win on day three, for an overall win in 7:39:57. “The route suited us, and we absolutely love the AfricanX,” said Meg. “The stages are so different and feature a good variety
One of the most fun aspects of this event is the team names, with some highly imaginative combo’s including the Trail Smashing Pumpkins, Lesbian Astronauts (both men), Red Hot Tekkie Peppers, Toes on the Nose, Satisfaction Octopus, Mr Gold and the Kimness, and the Karoo Nums Nums. It all added to the fun and unique atmosphere of the AfricanX, and gave the commentators endless material to work with!
IMAGINATION REQUIRED
Bes
Slow-Mag 50km, Marathon, Half Marathon, 10km & 5km, Central Gauteng, 27 April
Images: Courtesy Race Organisers
i n o n e B t of
ADVERTORIAL
The Slow Mag event brings out the best of Benoni, with five relatively flat distances on offer to cater for the whole family, including the opportunity for a late qualifier (or faster qualifier) for Comrades hopefuls.
R
GET YOUR ENTRY! •
•
•
Pre-entries: Online at www.enteronline.co.za, by hand at Run-A-Way Sports, The Sweat Shop, Randburg Runner, Fourways Runner and Running Inn, or at Austin Jordaan Inc, 1 Forster Street, Rynfield, Benoni (office hours). Pre-entries close 18 April Late entries: Accepted at the start venue on the Saturday before the race (1pm to 5pm), or on race day from 4am. Grand Masters and blind runners enjoy free entry.
General Enquiries: 076 839 6800, bnacraceorganisers@gmail.com, www.bnac.co.za
Both the marathon and 50km are perfectly placed on the calendar to offer Comrades hopefuls a late chance to run a qualifier, or improve on their qualifying time, coming just before the traditional taper period in May ahead of Comrades race day on 1 June. Meanwhile, the half marathon, 10km and 5km fun run offer shorter distances for any level of fitness or experience, and the 10km also forms part of the Central Gauteng Championship series. The race venue offers secure parking as well as music and entertainment at the finish, so grab a morning coffee and visit the food stalls after your run (or if you’re supporting).
ace guru Tom Cottrell sums up one of Jozi’s favourites in his Nedbank Runners’ Guide as follows: “You will find the going generally flat, with one or two hills to climb. All in all this promises a reasonably easy run. One of my favourites!” Being sponsored by Slow Mag for an incredible 22nd time in 2014, the straightforward and scenic 21km lap route starts at the Benoni Northerns Sports Grounds, in Brodigan Street, Northmead, and runs through the Benoni suburbs as well as the exquisite Ebotse Golf Estate, with marathoners doing two laps and the 50km athletes doing an extra 8km loop near the end.
Directory
If you are a sports practitioner, small business owner, event director or anyone looking to engage our Modern Athletes, then this is the forum for you! Toni Hesp & Associates
Special interest in Sport and Orthopaedic treatment and Rehabilitation. TONI HESP For all your race commentary and sound look no further. We specialise in good clear sound with informative race commentary. Our music is up to date. We can also offer timing clocks and lead vehicles. Call today for a quote. 084 250 5150 alistair@allycatevents.co.za
B.Sc. (Hon) Physiotherapy (Wits) B.Sc (Med) (Hons) in Sports Science (UCT)
ALLISON VAN VEIJEREN
B.Sc. (Hon) Physiotherapy (Wits)
SAMANTHA FORD
B.Sc .(Hon) Physiotherapy (UWC) Tel: 011 454 2161 | Tel: 011 454 2094 | Fax: 011 454 2163 tonihesp.pt@gmail.com
Proud Sponsors of “Dare To Tri”
Bacsan
10 May 2014, Mofolo Park, 6pm
Anti-Bacterial, Odour Free Wash For All Activewear Eliminates Odours And Sweat From Activewear And Shoes
For more info: www.energizerlightrace.co.za energisersouthafrica
To Purchase or Trade Enquiries contact: (011) 452 8686 or admin2@weblor.co.za
The Eagle has landed
To advertise,
contact us on 011 454 1542 or e-mail richard@modernathlete.co.za
Eagle Events presents: RCC Night Trail Run
info@in2sports.co.za in2sportsSA 082 490 2999 Specialising in supplying medals, t-shirts and merchandise for all sporting events. We also print race numbers with full colour event and sponsor branding.
Limited to 2,000 (Junior-senior& masters) Entrance Investment: 4km R100, 8km R130 4km walk R90.
Corporate or groups over 1o receive discount Spot prizes for funniest dressed Beer Garden R10 per local beer
Over R20, 000 in prize money up for grabs.
11 April Ruimsig Golf Course 072-465-7400 / 084 581 4302 admin@eagle5s.co.za
39
R E N
A I D
T R PA
E
M
parkrun SA Join the friendly, free 8am Saturday morning 5km in your area! your area parkruns in
Q&A parkrunner
TATS parkrun SA S Number of parkruns: 26 Number of events: 1146 Number of active runners: 38 124 Number of individual runs: 172 683 Total distance covered: 863 415km Total run time: 12 years, 342 days, 14 hours, 9 minutes, 55 seconds *Last updated 18 March
North Beach, Durban Twitter: @NBparkrun Facebook: NorthBeachparkrun
Peter Hawthorne Ebotse parkrun, Benoni
How did you get into parkruns?
“Ebotse was the third SA event started back in 2012. I saw a note in the local newspaper and thought it would be interesting. I was running essentially the same course already, but doing it alone. I must be the luckiest parkrunner in SA, as the start is only 500m from my house.”
Have you run any other parkruns besides Ebotse? Images: Courtesy Gill Fordyce, Peter Hawthorne & Rox Lewis
“Yes, I’ve run two in the UK and 22 in South Africa so far, and to date I’ve done 77 in total. I’ve been running regularly since 1985, but I can’t remember the other things I used to do on Saturday mornings that were so important before I started parkrun! The reason I have done so many of the parkruns in SA is that we have a motor home, bought originally to spend days overlooking waterholes in Kruger and other parks, but one winter we ran away to the coast to avoid the Highveld cold. Then along came parkrun, which gave us another reason to spend time at the coast, and I started to ‘collect’ runs.”
What do you think of the sense of community at parkruns?
“It’s fun to meet different people at different events – they’re all there for the same purpose, to enjoy the running, the surroundings and each other’s company.”
Every Saturday morning, hundreds of enthusiastic parkrunners gather outside the Suncoast Casino for their weekly 5km alongside the pristine Durban coast. The course takes you down the promenade alongside the ocean, past the smiling faces of our resident sand artists with their beautiful works of beach art, then on past bustling restaurants and paddling pools until you reach a familiar face waiting at halfway with a smile and word of encouragement. The last kay greets you with some welcomed shade provided by rows of exotic bush and palm trees until cheering volunteers bring you into the finish. Durban humidity is not for the faint-hearted, but the views and friendly faces on the promenade make up for it! Durban’s warm winters also make it easy to get up and put your running shoes on. There are ample drinking taps along the route, and plenty of restaurants and cafés for a postparkrun coffee and breakfast. With free parking offered to parkrunners in the Suncoast Casino parking lot, finding a safe place for your car is a breeze. The course is flat and unchallenging, serving as the perfect time trial for the more competitive runner, or an enjoyable stroll for those out to enjoy some sun and a chat with friends. So join us! – Rox Lewis
Herbert Peters
40
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
SIGN UP!
Go to www.parkrun.co.za to find your nearest parkrun and to register for free. Just a simple contact form and voila, you’re good to go! OR follow parkrun on Facebook: parkrunSouthAfrica or Twitter: @parkrunSA
parkrun PARTNER!
Modern Athlete is proud to be an official partner of parkrun SA. Each month in the magazine, you’ll get all the parkrun news, info and updates, plus all registered parkrun members will receive a FREE Modern Athlete digi-mag each month!
Athletes in Action
We are giving away a pair of REEBOK ONE SERIES
CUSHION RUNNING SHOES valued at R1 299 to our BEST Athletes in Action picture each month. The Reebok One Series Cushion is designed from the back to the front to ensure you will land softer, transition smoother and push forward further. A seamless, fused sneaker design splits the entire shoe into three different zones designed to mimic the natural movement and transitions of the human foot, helping to make running more efficient and comfortable.
Visit www.reebok.co.za for more info.
Images: Santie Hattingh, Brenda Garth-Davis, Neil Cable, Lauren Van Der Vyver, Derryn Short & Courtesy Stanley Beyers, Morgan Ross, Jabu Nkosi & Wildrunner
Send your action pics to lauren@modernathlete.co.za
hoto P g n i n n i 1W
4
Modern Athlete Stockists If you want to get hold of future printed editions of Modern Athlete, get to these leading running and sports retailers where you can help yourself to a FREE copy.
CENTRAL GAUTENG New Balance Johannesburg, Sandton SBR Sport, Sunninghill The Runner Group, Bedfordview The Runner Group, Linden The Sweat Shop, Dunkeld The Sweat Shop, Fourways Tribe Multisport, Bryanston Totalsports East Gate, Bedfordview Totalsports Sandton City, Sandton Winchester Hills Sports & Fitness Club, Johannesburg
3 2
6
GAUTENG NORTH Run-A-Way, Pretoria Running Inn, Pretoria The Sweat Shop, Centurion Totalsports Menlyn Park, Pretoria
VAAL TRIANGLE Totalsports Vaal Mall, Vanderbijlpark
KWAZULU-NATAL Emberton Fitness, Durban Poobie Naidoo, Pietermaritzburg The Sport Zone, Durban North Totalsports Gateway, Durban Totalsports Westville, Westville
5 1. 2. 3. 4. 5. 6. 7. 8. 9.
Mike Demos jumps for joy on his 49th run at the Delta parkrun. Sinead Hattingh still full of energy at the Tyger Run in March 2014. Soul Striders from Alberton took on this year’s Sunrise Monster 32km. An elated finisher at this year’s Om Die Dam. Morgan Ross, all smiles at this year’s Dis-Chem Half Marathon. Shoes off and out of the sand near the finish of this year’s Discovery Surfer’s Challenge. Jabu Nkosi at last year’s New York Marathon. Shaun Naidoo, Lebohang Mosia and Mandla Sibande after their Om Die Dam 50km last month. Great excitement at last year’s Spur KZN Trail Series at Inanda Dam. The 2014 series is set to kick-off this October.
7
WESTERN CAPE Footgear Canal Walk, Century City Kotov’s Korner Sport Shop, Century City New Balance Access Park, Kenilworth New Balance Canal Walk, Century City New Balance Diep River, Cape Town New Balance Longbeach, Noordhoek Rob Shoe Link, Bellville Somerset Sports Cape Gate, Brackenfell Somerset Sports Somerset West, Somerset Mall Somerset Sports Stellenbosch, Stellenbosch The Athlete’s Foot, V&A Waterfront The Cape Runner, Plumstead The Sweat Shop, Claremont Totalsports Canal Walk, Century City Totalsports Waterfront, V&A Waterfront
8
SOUTHERN CAPE Knysna Postnet, Mulberry Gardens
9
EASTERN CAPE New Balance East London, Woodbrook Totalsports Greenacres, Port Elizabeth
FREE STATE Totalsports Mimosa Mall, Bloemfontein
41
42
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
43
3
1 2
5
4
6
running forever changed 1 Durable Techfit Upper Reduces weight and wraps seamlessly around the foot to form an ultra flexible second skin
2 Elastic Open Pore Mesh Adapts to different foot shapes and keeps feet cooler
3 Protective External Heel Counter 44
Keeps the foot ‘locked-in’ and increases stability
ISSUE 57 APRIL 2014 / www.modernathlete.co.za
4 Energy Capsules Thousands of unique energy storing capsules store and return the energy other midsoles lose
5 Minimalist and Lightweight BOOST™ allows for a more minimalistic shoe construction, the build is lightweight, natural to your foot and low to the ground
6 Unforgettable Feel Soft, yet responsive cushioning adds a spring to every step