Mlungu training in Moruleng!

I hope everybody enjoyed all the recent public holidays! I was fortunate to spend Freedom day in Pilanesberg, camping for the long weekend. What I love most about running is that I can take my running shoes with me and explore new places, except running in Pilanesberg of course!

Saturday afternoon I head out of Pilanesberg to do a 16km tempo. My boyfriend, Andre, took the easy way out and opted to follow me in the car. Even though I had to dodge goats and chickens I had such a pleasant run. There was a very festive atmosphere in the village. The morning’s funeral setting was replaced with a jumping castle and some pumping music. There was also a lot of support along the road with kids shouting, “GO mlungu (white person) GO! “

Halfway in my tempo run a car started to follow us, flickering lights and showing Andre to pull over. This carried on for a couple of kilometres with a guy hanging out of the window, waving papers in the air. Eventually Andre pulled over; I also stopped and was ready to jump in the car in case of emergency. Two guys jumped out of the car and handed us entry forms for the Kgatleng Heritage Sports Marathon.

The entry form was not very useful; the only thing I could make out was that the entry fee was R20. No race date or venue! After enquiring more about the race, the marathon turned out to be a 10km. The race takes place at 7:00 on the 16th of June at Magong Village followed by a 16 team Soccer Tournament.

Winner Jodie Stimpson crosses the finish line at the Discovery World Triathlon Cape Town.(Photo credit: Jeff Ayliffe)

Bela Bela 5150 Entries Open

The bushveld bash in Bela Bela, the 5150 Bela Bela Triathlon is back this year on 23 August at Forever Resorts Warmbaths. Enter now and be part of South Africa’s fastest growing triathlon series and take on the 1.5km swim, 40km bike and 10km run.

Entries to one of South Africa’s new favourite triathlons are now open and another sell-out field is expected. The 2013 event saw record numbers with 1400 athletes competing to either qualify for the Hy-Vee 5150 US Championship, reach a personal best or simply have fun. Team entries are also allowed for those who are not quite ready to take on the full distance.

The 5150 Bela Bela Triathlon is the perfect way to start the new triathlon season and a great excuse to have that mid-year family getaway. Situated only two hours from Johannesburg and just over an hour from Pretoria, Forever Resorts Warmbaths is the ideal location for a fun weekend and great triathlon racing.

The 1.5km swim takes place in the Forever Resorts Warmbaths ski dam while the 40km bike takes athletes out of the resort before returning to complete the 10km run within the resort.

The 5150 series is the ideal starting platform for budding triathletes as the distances are manageable yet also long enough to be very competitive. The 5150 Bela Bela Triathlon is the first qualifier to the 2015 Hy-Vee 5150 US Championship offering an R85 000 prize purse, series points for professionals and 10 Hy-Vee 5150 US Championship qualifier slots for amateurs.

General entry is R880 for individuals and R1350 for teams. General entries run until midnight 25 July 2014 or until the race is sold out. Entries are limited to 1400 only. Enter today and be part of the excitement in Bela Bela this August. Enter online at www.5150.co.za.

Javier Gomez brilliant again as he wins the Discovery World Triathlon Cape Town (Photo credit: Chris Hitchcock)

Lesotho Ultra SkyMarathon gets international recognition

Africa’s first Ultra SkyMarathon® continues to move steadily onto world stage As entries for the 2014 Lesotho Ultra Trail continue to pour in from around the world, including Spain, Belgium, Austria, England, North America and Australia, as well as continued local interest from aspirant skyrunners in Southern Africa, the International Skyrunning Federation (ISF) has announced that Africa’s first Ultra SkyMarathon® will be recognised as one of their official World Ranking ultra races for 2014.

Being one of only thirty six top global events in this category, as well as one of only two events selected from the African continent, the Lesotho Ultra Trail heads into only its second year with already some big shoes to fill. Race director Andrew Booth of KZN Trail Running comments:

“The growth and interest in the Lesotho Ultra Trail has given the organising team confidence in the kind of race we are presenting. The nature of the challenge and remoteness of parts of the trail hold great allure. When you finish this race you know you’ve been on an adventure, the battle scars will tell you that.”

The elite runner field is also beginning to heat up with confirmation from current Skyrunner® World Series partners INOV-8 international, that UK-based team members Ben Abdelnoor and Tracy Dean will be making the trip down to the “Mountain Kingdom” to toe the staring line alongside some of South Africa’s top trail athletes including Kane Riley, Lucky Mia, defending men’s and women’s title holders Andrew Hagen and Tracy Zunckel, Su Don Wauchope, Meg Mackenzie and Iain Don Wauchope. Further interest has also been shown by the likes of American ultra runners Dakota Jones (winner of the 2012 Transvulcania) and Mike Wolfe (2nd at the 2013 Lavardo Ultra Trail) who missed last years event to a last minute change in itinerary.

Booth continues: “Having such a strong group of elite athletes at the Lesotho Ultra Trail makes race day very exciting, we are able to track the leaders progress through our radio communications network and we’ll be beaming this out to the world who continue to take a keen interest in our race.”

A handful of entries for the event, which will be held on Saturday the 29th of November and forms part of the South African Skyrunner® Series, are still available. For more information about the Lesotho Ultra Trail, please visit www.lesothoultratrail.com or follow the event on Twitter and Facebook. About the Lesotho Ultra Trail

In the heart of the Lesotho Highlands lies the Maluti Mountains, some of the best terrain for high altitude running in the world. Serving as the “veins” of this region, an intricate network of trails exists along the valleys and mountain flanks, connecting many of the remote villages. Used primarily by livestock and shepherds, many of the mountain passes have been established by hand, allowing people and animals to pass through the Maluti Mountain Range on foot. It is this ancient philosophy of man’s primal need to explore and conquer his surrounding terrain that has lead to the development of the Lesotho Ultra Trail in 2013, a 50km high altitude skyrunning event, staged in the Tsehlanyane National Park, Lesotho.

Charitable runners to run the distance of 10 Comrades Marathons in 10 days.

The Comrades marathon occupies a special place in the South African soul. It’s an epic ultra marathon that many runners aspire to complete each year. Three runners have taken on the task of running the distance of 10 Comrades Marathons in 10 consecutive days to raise much needed funds for two South African charities.

The most common question for any runner in South Africa must be “Are you going to run the Comrades?”. Even as you set out as a beginner with your local running club, it won’t be long before the question is put to you. The reason? The Comrades occupies the highest rung in the climbing ladder, it’s the pinnacle, the big one, the ultimate human race, Probably the best of its kind in the world and it’s right here in our own back yard.

Even international runners eye the Comrades and a must do in their running career. An event that must be completed even if only once.

So imagine the overwhelming task of running this event ten times over ten days. Three runners – Hazel Moller, Hilton Murray and Carlo Gibson will be doing exactly this to raise money for Pets in Townships and Pink Drive.

Their journey of 900km will begin on 23 May 2104 from Bedfordview in Johannesburg and follow an 9 stage route down to Pietermaritzburg, finishing the tenth and final stage with the running of the official Comrades Marathon on 1st June 2014.

The Comrades is the yardstick for the daily stages, this is not an official Comrades Marathon event. Although in some ways this is similar to the carrying of the torch in Olympic terms.

They have called their charity drive the Ten10 Challenge and have setup a website – http://www.ten10.co.za. Donations can be made online and messages of support and encouragement can be posted on their Facebook page (facebook.com/tencomrades) or on Twitter (twitter.com/hazel_moller).

Their support team will be posting regular updates to share their experiences as they travel the incredible 900km distance through South Africa.

The challenge has already gained a lot of interest as runners, athletes and nutritionalists follow and discuss the demands of running such long distances each day.

Sponsors are also actively sought to assist with helping with vehicles, food, accommodation and other requirements. A list of requirements is on the website and sponsors would enjoy exposure as the challenge gains coverage in the media.

The runners would be grateful for donations of any amount towards their efforts and look forward to reading all the messages of encouragement.
 

Sonja Laxton back on the road

Sonja Laxton completed her 81st Spar Women’s Challenge in Port Elizabeth on Saturday in a time of 57.12 minutes.

It was not her best time, but for fans of the runner who has more than 70 national titles to her name, it was a time to celebrate. On November 17 last year, Sonja was hit by a car during a training run. She suffered multiple fractures, including shoulders, elbows, ribs, ankle and spine, and spent some time in intensive care at the Milpark Hospital. Many thought she would never be able to run again, but Sonja’s indomitable spirit saw her back on the road in less than six months.

“It came as a surprise to me when I heard she was running,” said her husband, Ian, who is the manager of the Spar Grand Prix.

“We’d been on holiday in the Eastern Cape, and Sonja must have hidden her RAC clothes at the bottom of her suitcase, because we arrived in Port Elizabeth and she told me she was going to run.”
Despite a swollen ankle and a still painful shoulder, Sonja was the third grandmaster to finish, well ahead of the 70 minutes Ian had predicted.

Her daughter Kim finished in 16th place, in 36.13 minutes, and immediately made her way back to find her mother and escort her to the finish line.

“I’m so proud of Sonja,” said Ian. “And the time she did is amazing, when you remember how badly she was injured.”

Nedbank Green Mile

The Comrades Marathon happening on the 1st June 2014 is the world’s oldest and largest ultra-marathon run over a distance of approximately 90 km between the capital of the KwaZulu-Natal Province in South Africa, Pietermaritzburg, and the coastal city of Durban. This year, the marathon starts in Pietermaritzburg and ends in Durban, a ‘down-run.’

Nedbank has been a proud major co-sponsor of the “world’s ultimate human race” since 2002 bringing fun and flair to the only official spectator point along the route in a grand, enormously entertaining, eco-friendly Green Mile, which is situated along Kloof’s Old Main Road approximately 26 km from the finish line, called the #NedbankGreenMile, a major event in itself.

This magnificent ‘green’ community spectator zone is this year themed “Rock & Roll” and is free to all supporters, and is set to create an electrifying atmosphere for over a mile in length producing an important uplifting boost to runners who will have already run a gruelling 62 km at this point. Runners passing through the #NedbankGreenMile can look forward to receiving the first Green Energade available on race day plus live performances from some of Durban’s hottest bands and DJs. Add to this photographers, dancers, Sharks Rugby cheerleaders, drum majorettes, a Scottish Bag Pipe Band, a Steel Drum Band and a Marimba Band – all from Durban and surrounding areas – and the #NedbankGreenMile looks set to be a celebration of everything local!

The #NedbankGreenMile caters for the whole family on race day. Kids and the young at heart will delight in an action-packed Kids Fun Zone where entertainment includes face painting, balloon artists and jumping castles, plus much more. Here they’ll also get to meet their favourite Super Heroes.

Runner’s supporters will also be able to keep up with the race action from the large grandstand, which will be home to a large screen TV airing live footage and race commentary throughout the day.

Staying true to brand, everything available along the #NedbankGreenMile will be sourced locally and eco-friendly including all refreshments and food. All packaging and waste will be recycled in-line with environmental awareness and suitable sustainability practices.

Easy access to the #NedbankGreenMile can be gained from the M13 Hillcrest – Pinetown alternative highway travelling east towards Durban at the Pioneer off ramp. Follow the sign boards or follow www.facebook.com/nedbanksport or @nedbanksport on twitter for more information.

All are welcome and entry to the #NedbankGreenMile is free, so come be part of the action from 08h00 to 14h00 on Sunday, 1 June 2014!

The Comrades Marathon Start

This time in four weeks it will all be over. The 2014 Comrades Marathon will be history. The dust will have settled and the aches and pains will really have set in the morning after. For the most part there will be massive satisfaction in having achieved something extraordinary.

Even though it is a long day, Comrades Marathon race day is one of small margins. Small wins throughout the day helps build confidence and allows you to claim your much deserved medal. On the flip side, small losses throughout the day can have a massive impact on your run.

On the next three editions of the Ask Coach Parry podcast, Lindsey Parry looks at Comrades race day and what you can do to maximise those small wins and limit the losses. In part one he looks at the start of the Comrades Marathon down run and a couple of the very important things to take note of when starting in Pietermaritzburg. Even though you may not suffer any losses from a time perspective before the start gun fires, ensuring that you have a smooth, stress free journey to the start line sets you up in the best possible way for success on race day.

Have a listen to Lindsey below and be sure to pop back tomorrow and Wednesday for parts two and three of this series where Lindsey will talk you through the first and then the second half of the 2014 Comrades Marathon down run.

Spar Grand Prix Wide Open

The Port Elizabeth leg of the SPAR Women’s 10km Challenge series at Pollock Beach on Saturday is likely to be a cracker, with some of South Africa’s top road runners battling it out for top spot.

Runners to watch include the winner of the Cape Town leg, Diana-Lebo Phalula, who changed coaches recently and appears to have taken on a new lease of life. Phalula won the Two Oceans Half Marathon on April 19, 0.23 seconds ahead of defending champion Rene Kalmer. They are both running on Saturday and the struggle for dominance in the race could result in a fast time.

Kalmer came a disappointing seventh in Cape Town, just a week after competing in the world half marathon championships in Copenhagen, but she will be going all out to reclaim her title as queen of the road. She did not run last year, because of international commitments, but she has described Port Elizabeth as her favourite race.

But Phalula and Kalmer will have plenty of opposition. Nedbank have entered a strong team, which includes Ethiopian Hunduma Gumeda, Zimbabwean Rutenda Nyahora, and former Grand Prix winner Irvette van Zyl.

Boxer also have a strong contingent with last year’s Grand Prix winner, Mapaseka Makhanya, as well as Nolene Conrad, Christine Kalmer and Janene Carey.

While all the runners will be aiming for top spot and the generous prize money on offer, the South Africans will also be trying to earn valuable Grand Prix points. The Grand Prix rewards the top runners competing in the five Challenge races, which are held around South Africa. The winner will receive a car and the runner-up R30 000. There are also prizes on offer to the top runners in the various age categories.

Kalmer has won the Grand Prix on three occasions, and Van Zyl has won it twice. Phalula has made it known that she intends to maintain her lead at the top of the leaderboard and walk away with the keys to a brand new Nissan Micra, but all the top runners will be going all out to ensure that she doesn’t have it all her own way.

Phalula is currently at the top of the leaderboard with 30 points, followed by Conrad, with 18. Makhanya is in third position, with 16 points. However, with four races still to go, the Grand Prix is wide open.

Gomez wins WTS Cape Town

Spain’s Javier Gomez Noya’s quest to become the second man to win four ITU World Championships gained strength in Cape Town yesterday, as he comfortably beat Jonathan Brownlee for his second consecutive ITU World Triathlon Series win in 2014.

As the series made its debut in Africa, Gomez put the hammer down with around 4km to go. Just like in the series opener in Auckland, Brownlee just could not stick with him. It means Gomez holds onto the lead in the Threadneedle rankings and looks the one to beat in the race for the 2014 world title. But Gomez revealed afterwards he was not confident at the start of the 10km run.

“The run, I didn’t feel very fresh I think we all were pretty tired. I had heavy legs but I just went as hard as I could on that third lap and I could make this little gap with Jonathan and luckily I could commit,” Gomez said. “I just didn’t look back and went as hard as I could.”

Brownlee was filled with nothing but praise, admitting he just did not have Gomez’s measure again.
“I was even more impressed this time, to be honest with you, In Auckland I let him kind of run the race at the front,” Brownlee said. “Here I thought I would change it up a bit but every time he went for it, I kind of counter attacked and then he counter attacked again and dropped me. It’s as simple as that. He was very impressive today. He was strong on the bike, strong in the swim and then on the run. He was a lot better than me on the run, so well done to him.”

It added yet another chapter to their rivalry, as Gomez now just leads in WTS encounters. In 19 races, Brownlee has five wins and Gomez six. It is also the third consecutive time Gomez has beaten the younger Brownlee brother, after last year’s London Grand Final and the season opener in Auckland.
While the top two podium places were again filled by Gomez and Brownlee, it was Russia’s Dmitry Polyanskiy who re-captured his best form to collect another career WTS medal.

The men’s race started with a two-lap 750m swim in the V&A Waterfront. Slovakia’s Richard Varga assumed his regular position at the front of the pack and the frenetic pace he set started to string out the field quickly. While Gomez and Brownlee were just on his heels, pre-race podium threats Mario Mola and Richard Murray had already lost significant time after the first lap, falling more than 20 seconds back. That gap increased on the second lap of the swim, and those at the front made it count by forming a 14-strong lead group on the bike.

Led by South Africa’s Henri Schoeman, Jonathan Brownlee, Javier Gomez Noya and Aaron Royle, a 14-man lead group came together on the first lap and worked together to push the pace. While a quad of men that included Joao Silva and Gordon Benson was initially in touch with the leaders, they quickly fell back to the large chase group. With the technical course providing less breakaway opportunities, the trailing group of 25 struggled to regain time across the 40km bike.

Although Australia’s Declan Wilson, Cameron Good, Mola, Murray and company sweated to keep the pace steady, their effort was not enough to close the gap on the leaders. At the halfway point of the 40km bike, the gap to the chase pack was 53 seconds, while a third chase pack led by Conor Murphy was 2 minutes and 25 seconds down. That gap increased slightly at the second transition, to 1:20, just enough to see Mola and Murray out of podium reach.

With five WTS medallists in the lead group, including Brownlee, Gomez, Royle, Polyanskiy and Vincent Luis, and two others who have recorded top-5 finishes in Schoeman and Alessandro Fabian, positioning became paramount. It was Germany’s Justus Nieschlag who stepped out in front from T2, but Brownlee and Gomez quickly moved to the front to resume yet another battle in an epic rivalry.

Behind them the experienced Polyanskiy looked to have found the form that carried him to series podiums in the past, leading a small group that included South Africa’s Wian Sullwald, France’s Aurelien Raphael and Luis and Royle. The Russian opened up the lead on the second lap to 20 seconds and did not look back, claiming his first podium since 2012.

In another impressive comeback run performance in Cape Town, Mola and Murray crashed their way back from the chase pack into the top five, claiming fourth and fifth places respectively.

Says Richard Murray: “Wow, this was amazing. It was like the Olympics with the people going crazy! It was hard. I didn’t feel myself today and couldn’t work as hard as I would’ve liked to on the bike. Sorry to the guys. I actually thought my swim was quite good. When I came into transition I saw, to my surprise, there weren’t many bikes left! Mario and I went together on the run and on the second lap he said ‘Let’s go’ and I thought oh no! I’m happy with fifth, but I know that I need to improve. It was something special to race in front of family and friends and I’m looking forward to doing it again next year. This was something spectacular.”

Your Race Day Plan

What do you eat before a run? When is the ideal time to drink and eat during your race? Here’s what you need to know to fuel a good run as well as your recovery after you cross the finish line! – BY CHRISTINE PETERS, REGISTERED DIETICIAN

If you’re looking to plan your perfect race-day eating plan, you need to understand that there are four main stages to your race day nutrition, and you need to focus on each stage in order to get your race day nutrition right.

1. BEFORE THE RACE (2-3 HOURS)


If running a morning race, your meal shortly after waking up will be your last substantial meal before your race. This is your opportunity to top up the glycogen stores, which would have been partially depleted from your overnight fast. After eating, you should allow 1 to 3 hours for digestion before the start gun is fired.

Recommendation:
1 to 2g per kilogram of body weight;
Low in fat and fibre;
High carbs;
Moderate protein.

Ideal Meal/Snack:
Porridge or cereal with low-fat milk or yoghurt, and white toast with peanut butter or jam.
Don’t forget to drink some water, diluted fruit juice, low-fat milk or your sports drink to top up fluids.
If you lack an appetite in the morning, you can choose 500ml of carbohydrate drink and a sports or cereal bar.

2. JUST BEFORE THE START
If your nerves allow, you should have another small and easily digested carbohydrate-based snack in the hour before you start, so grab a small banana, half a sports bar or some sports drink. Consuming a carbohydrate drink may prime the stomach and improve gastric emptying. This will give you a little push in the beginning stages of your run.

3. DURING THE RACE
Start eating and drinking early in the run (within 30 to 45 minutes) and consume 30-60g low-fat and fibre carbohydrate each hour. During ultra-endurance events lasting more than 2½ to 3hours, you can consume up to 90g an hour. Remember, your race strategy should be well rehearsed before the actual race day, so practise it in training first.

Recommendation:
0.7g carbohydrate per kilogram of body weight per hour OR 30 to 90g of carbohydrate per hour. The body can oxidise 1g of carb per minute.
Start drinking early and continue drinking small amounts regularly. Combination carbohydrates increase oxidation (glucose, fructose, sucrose and maltidextrin are recommended, but not large amounts of fructose because of gastrointestinal discomfort).
Drink to thirst: Draw on your experience of hydrating from your training and races, and be aware of the weather conditions – hot and humid weather increases sweat-loss, which means you might need to adjust your drinking patterns, being careful not to overhydrate. A very basic guideline is to drink between 500ml and 2 litres per hour. Try ingesting frequent small amounts of fluid (150-200ml) every 15-20 minutes.

Ideal Meal/Snack:
Every 30-60min, try having 20-25g carbohydrates depending on size, intensity and duration:
½ sports bottle (375ml) of carbohydrate drink (6-8% carbohydrate solution);
1 sports bar/ cereal bar;
200ml Coca-Cola;
1 energy gel;
4-5 jelly babies;
1 large banana;
4-5 baby potatoes;
1 marmite sandwich (2 slices of white crustless bread);
45g dried fruit.

4. AFTER THE RACE
Refuelling assists with recovery and repairing muscle after exercise, and a good recovery snack or drink should consist of carbohydrate and protein to replenish muscle glycogen stores, fluid, energy and electrolytes.

Recommendation:
0.6-1.5g carb per kilogram of body weight during the first 30min, then again every 2 hours for 4-6 hours. This is especially important if another bout of exercise is to be done within the next 24 hours.
Adequate fluid, electrolytes, energy and carbs;
Small, regular snacks;
Compact carb-rich foods;
20-25g of high-quality protein.

Ideal Meal/Snack:
A sandwich with cold meat, tuna or cheese;
Low-fat flavoured milk;
Low-fat drinking yoghurt;
Fruit smoothie (with low-fat milk or yoghurt as a base);
A handful of lean biltong with an energy bar.