Author: Modern Athlete

After any run, especially an ultra as long as the Comrades, it’s important to eat and drink properly to replenish glycogen stores and to rehydrate. These guidelines – I call them the four R’s of Recovery – will help you to recover quicker, so you can get started on chasing down your next running goal. – BY CHRISTINE PETERS, REGISTERED DIETICIAN

1 REPAIR
Consuming 20 to 25g of protein soon after exercise enhances repair of damaged muscle and stimulates muscle protein synthesis. Specifically, opt for whey protein, as it contains the key ‘trigger’ amino acid leucine, which promotes muscle growth. Dairy also contains whey, so milk and yoghurt have become an inexpensive and handy solution for post-run repair.

2 REFUEL
Your 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 or the race itself.

3 REHYDRATE
Replacement of about 120% of fluid losses incurred during exercise is recommended within the first one to three hours after your finish, so you need 1.2L for every 1kg lost during the run. Rehydration solutions and salty foods in meals and snacks help fluid and electrolyte replacement.

4 REVITALISE
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 their later performance.

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

Preparation:
1. Slice each chicken breast open, 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.

IMAGE: Getty Images

With a passion for running, exploring, drinking beer and having fun, Shawn Combrink travels the world in search of new adventures, and along the way he has put together an impressive running streak that defies the doctors who said he may never run again. – BY LAUREN SMITHERS

Shawn Combrink’s running journey began in Cape Town back in the early 80s when he found a training plan for the Two Oceans Marathon in a newspaper. He was already a social runner, regularly doing Saturday morning 5km Heart Foundation Fun Runs with a group of mates, but admits “this was more an excuse to enjoy a few post-run beers with the boys.” However, when he started following the Oceans training plan, he says he was hooked. “Unfortunately, I had to relocate to Johannesburg for work, which meant that I was not able to run that year’s Oceans after all, but in Joburg I continued running, joining a group of colleagues for a 10km run every lunch time.”

In 1987 Shawn ran his first marathon – the old Pick n Pay Hyper to Hyper in Pretoria – which he managed to finish in 3:25, even after arriving late to the start line thanks to the dodgy navigation skills of his running partner. He chuckles as he remembers painfully running the last bit of that race on the yellow emergency lane line. “I was convinced that the paint would stop my feet burning, because it wasn’t as rough as the tar!”

Where’s Wally?
At that stage, Shawn says he didn’t have any intention to run Comrades, and actually knew very little about the race, but a year after his first marathon, when a friend wanted to run Comrades before emigrating, Shawn agreed to run a section of it with him. They therefore started training and running races together, one of which was finally Two Oceans, and then they lined up at Comrades together. Content with the idea of running just the first 20km or so, Shawn says he actually got to the start line not really knowing what he was doing – mostly because he and his friends had enjoyed a great night out after experiencing the vibe at registration…

By the time Shawn and his friend got to Pinetown, he felt strong, so he told their seconders that he would continue running and meet them a bit further along. “That was the year that Wally Hayward was making his long-awaited return to Comrades at the age of 79, so I suggested to my friend that he only needed to run consistently until Wally caught up to us, and then he could just follow his pace, which would ensure that he finished on time.” However, they had just crossed the little bridge in Camperdown when they asked a spectator if he had seen Wally, and were told the great man had already passed that point about an hour before!

Seriously disgruntled, Shawn and his friend walked the next 5km trying to fathom what had happened to their strategy, but they continued running, and Shawn landed up crossing the finish line in 10:37:45 – nearly an hour after Wally – after deciding at each landmark to just go on just a bit further. “I have to admit, I was overcome with emotion as I got to the top of the grass embankment overlooking all the gazebos at the finish line, just before entering the stadium. I realised that if I could do that, I could do anything,” says Shawn, and it was exactly this attitude that saw him reach the Comrades finish another 11 times – and later saw him return to running again, when he thought he never would.

Back to Basics
Years later, after completing the amazing Marathon du Medoc (a.k.a. The Wine Marathon) in France, Shawn and his partner in life and adventure, Paula, were spending a few days on a barge in the French countryside, when he accidentally took a tumble from a jetty. Having seriously hurt his back, he resisted seeing a doctor for almost two months when back in South Africa, but says “not even a brandy-painkiller combo could numb the pain, and so I was off to the surgeon, who explained that surgery was my only option, and that it would be a long road back to health. He added that I would be the only one to determine whether or not I would run again.”

As so many injured runners experience when they can’t hit the road, Shawn suffered a bit of depression after his surgery, but he was determined not to be another complacent couch-surfing-former-marathon-runner, as he puts it. He was advised by his physiotherapist to walk as much as possible, so he took to hobbling around the house and was soon venturing outside to see how he would manage a kilometre. “It was 14 minutes of pain and discomfort, and I was flat on my back for the rest of the day, but it was also the beginning of my road back to running,” says Shawn.

He challenged himself to complete a kilometre every day for two weeks, which then turned into a month, and then the distance grew by a block at a time until he was walking the Johnson Crane Half Marathon soon thereafter. That also started a streak that Shawn has kept going: To date, he has walked or run at least a kilometre every day since that December morning first walk. That’s over 1600 consecutive days now, and he says, “It’s something everyone can do with a bit of effort. There are always excuses, but you can’t just give up.”

If it’s raining hard, he has been known to go out late at night, once the rain has stopped, and he even does his kay when travelling abroad, but jokes that he hasn’t yet been brave enough to actually run in an international airport building, as he fears he might be shot at. Still, to get in his daily kay, he has walked from terminal to terminal during lay-over stops.

Collecting parkruns
During his rehabilitation, Shawn discovered the parkrun concept and began joining the then small groups of people who would run on Saturday mornings at nearby Delta Park. Since then, he has completed a parkrun at 68 different venues, including two international parkruns. “At the heart of my passion for running, and what has made the journey back to completing marathons all the more enjoyable, is my desire to travel and experience all that is beautiful in the world, so parkrun has been just another great way to combine my two great loves.”

One of the international parkruns he and Paula did was in Waterford, Ireland, and says they were astounded to see that the whole thing was over and packed up in 45 minutes. “Their emphasis is very much on the ‘run’ in parkrun there. On the opposite side of the spectrum was the fun and sense of community we enjoyed after the Treviso parkrun just outside of Venice, in Italy – once we finally found the venue. We then ran through the most beautiful forest, and suddenly a man with a guitar appeared out of nowhere at the finish to serenade us all while we enjoyed what seemed to be warmed ice tea.”

Shawn’s whole face actually smiles when he tells of the places he and Paula have discovered and the people they have met along the way, thanks to running. They scour the race calendar to find different, new races or parkruns to do while they explore the country, and they have been everywhere, from running majestic Cannibal’s Cave parkrun in the Drakensburg, to the Screaming Monster race that takes you into the Sudwala Caves in Mpumalanga.

They have also stumbled upon some real running gems, says Shawn. “En route to Phalaborwa for a race and getaway, we escaped the frustration of a stop/go delay on the Magoebaskloof Pass by stopping for a cold one in a little town called Haenertsburg. While chatting to the locals in the pub, we learnt about the Iron Crown Trail Run organised by the Haenertsburg Rotary Club, which takes participants to the highest point in Limpopo, where a man hands out shots of OB’s to ease the cold. We just had to come back to do that!”

Next Round
Added to travel and running on Shawn’s list of interests is craft beer. When he injured his back, Paula bought him a beer brewing kit for Christmas, and spurred on by a friend who is a craft beer connoisseur, Shawn’s curiosity began to grow. With the help of Paula’s skilful researching, the couple have now discovered craft beer breweries in the most interesting places, including the Kebenja Brewery in an old car dealership workshop in Welkom. They now often combine a running trip with a visit to a new brewery, and Shawn says, “It’s all about embracing the local culture and community. Cheers!”

Another goal is to run 100 different marathons worldwide – at the time of writing he had done 84, including 15 international races – before he takes it a step further to completing 100 different standard South African marathons. For that reason, top of his current bucket list is the Swakopmund to Walvis Bay Marathon in Namibia, which is run at the same time as the Oktober Beer Fest, so it will be perfect timing for some post-run beer tasting!

Looking ahead, Shawn says he wants to continue his streak of walking or running at least a kilometre a day, wherever he is, while another goal is to add the Boston and Tokyo Marathons to his done list, to round off his collection of Major Marathons medals. “Paula really has her eye on the special medal you get for completing all six,” he adds. “But my ultimate goal is to run until I die, and to continue exploring the world, completing races and parkruns, finding breweries, and making memories.”

IMAGES: David Papenfus & courtesy Shawn Combrink

A love for picturesque nature and breathtaking mountains is what propelled Bernard Rukadza into running back in 1999. Fast forward to 2018 and he is a three-time AfricanX Trailrun Champion and one of the top trail runners on the South African running scene. – BY REGINALD HUFKIE

Over the long weekend at the end of April, Bernard ‘Bernie’ Rukadza and K-Way Wintergreen teammate AJ Calitz once again dominated the AfricanX Trailrun presented by Asics, winning the first two of three stages and running away with the overall title for the third time as a pairing. Having also won in 2014 and 2015, they are the only men’s team to score a hat-trick of AfricanX wins in the 10-year history of this prestigious event.

“The AfricanX is the biggest stage race in South Africa and is attracting a lot of top people. The scenery of the race is wonderful, the vibe and the organization are great, and it keeps you going back,” says Bernie. “Winning this year was a great pleasure, and it shows that AJ and I are still a great team. We didn’t plan to win the first stage, as stage two was always our main focus, but we were happy to win both stages, and then we just protected our lead on day three.”

The 38-year-old Cape Town-based Zimbabwean pro runner met AJ through his then running partner, Eddie Lambert, at the 2013 AfricanX. “From there we met up, chatted, and then teamed up for our first AfricanX. We won it and have never looked back.” When asked what makes their team so strong, Bernie humbly answers, “It’s nothing much, but if you are determined and focused, that’s the thing that makes us a very good, strong team. Teaming up with AJ is awesome, because he’s a really supportive guy who is very humble and likes running very much.”

TAKING UP RUNNING
Born in Nyanga in the mountainous Manicaland province of Zimbabwe, Bernard didn’t take running seriously until after school. He saw that his older brother Axson and others were making a living from running, so he decided to give it a try himself, and then moved to SA in 2008 to run professionally. “My brother is the one who introduced me to running. He participated in many races and got his job through running, but he never won because of limited time due to work. He always said he believed I will definitely win a big race one day.”

Bernie’s initial focus was on the road, and he notched his first win at the West Coast Half Marathon in Langebaan in 2009, in a 1:06 course record that still stands. However, his focus changed later in 2009 when Eddie introduced him to trail running. “I was not even running with the right equipment – I was using road shoes – but then I started winning races, and I won the Spur Cape Winter Trail Series for the first time in 2010, so I started taking it more seriously,” says Bernard.

Over the years, Bernie has amassed an impressive list of race wins, not only dominating the Trail Series for many years, but stepping it up to win multiple titles at all three of the Mountain Challenge Series races (Jonkershoek, Helderberg and Marloth), and also claiming wins in both the Old Mutual Two Oceans Trail Run long and short races, the once-off Old Mutual Two Oceans Beast 47km Ultra Trail, the Richtersveld Transfrontier race and the three-day SOX stage race (again partnered with AJ).

LOVING THE MOUNTAINS
Trail running comes naturally to Bernard, but what really makes him so good is his strength on the climbs to go with his natural speed on the flats. “Trail running is tough, but when it comes to more climbing, it becomes easier and more enjoyable, because I love mountains and nature,” he says, but he is quick to add that his running success stems from the support he received from his wife Sharon and two young kids. “My family is my number one supporter. Whatever I do, they always believe I will come through, and they give me much support, so I always make sure that I never disappoint them.”

While Bernie’s immediate goal is the 2018 Mountain Challenge series, he says he would love to win a major marathon on the road. He has also steadily been improving in the Old Mutual Two Oceans Ultra, finishing 14th this year in 3:19:35 to improve on his previous best 23rd in 3:29:41. “I’m looking forward to the Mountain Series, but my big goal is to win a major marathon so that I will get a nice sponsorship and can go compete abroad. I feel that I can still conquer a lot of mountains if I can get a great partnership. Then the sky is the limit.”

IMAGES: Tobias Ginsberg, Volume Photography & Jeff Ayliffe

Razaan Kamaldien has shown amazing juggling skills as she manages the busy life of a top Western Province junior runner and a University of Cape Town law student, and is now really starting to fly in her running. – BY PJ MOSES

In between a heavy academic workload, training for the UCT hockey team and hours of training as a runner, young Capetonian Razaan Kamaldien excels at all she does. “I always want to be as good as I can be at everything I try, and be the best version of me in all I do!” she says. And she has certainly excelled at running, since deciding to take it seriously four years ago, having become a regular podium finisher at road races all over the Cape. Recently, she raised the bar for herself still higher by winning the junior title at the 2018 Old Mutual Two Oceans Half Marathon, heading a very strong field of junior girls from across the country.

According to Razaan, the support and encouragement of her Dad, who is also a runner, has given her the wings to fly. “My parents have been very supportive in all that I do, but especially my Dad, because he runs too, and he knows how much work it takes. When he introduced me to running it was only for fun and keeping fit, but when I realised that I may have some potential for being good at it, he was willing to drive me around to races, even when he wasn’t running.”

She also credits a move to the Carbineers WP Athletic Club as a catalyst in her becoming mentally and physically stronger. “My coach Candyce Hall has been great with the advice and support she has given me, including teaching me about being patient when I have setbacks, or how to be a leader among the junior girls that I compete with. Still, I wasn’t expecting to do as well as I did at Two Oceans, because I was sick with the flu just two weeks before the race. I thought that I wouldn’t have anything in my legs, but it all worked out and I surprised myself with finishing strongly and taking the win in a time of 1:40!”

BALANCED APPROACH
Even though her life is busy, Razaan makes the time to spend with family and friends. “Find time for yourself and do not allow a busy life to overwhelm you. One of my favourite quotes says, ‘If it’s important, you’ll find a way; if it’s not, you’ll find an excuse.’ To me, prioritising my life is second nature. I set a schedule for myself and stick to it. I think proper time management is an important key to success.”

The youngest of four kids, Razaan’s family is what keeps her grounded and focused on her goals when a lot of other young people are caught up in the distractions the world has to offer. “I think especially girls need to find out what makes them happy and give their dreams 100 percent effort. Running made me a better person because it gave me a place to be me, but also to be surrounded by a new family in my club and the Cape Town running community. I don’t judge other people and the way they live their lives, but I prefer spending my time with family, training, studying or going to the movies. It keeps me on the right track.”

Another favourite pastime when she needs a break from running and studying sees Razaan take out her fishing rod and head to the nearest jetty with her Dad. “I love fishing. People often laugh when I tell them this, but it is a normal part of my life, and I don’t even mind the smell of fish on me,” she giggles. “Okay maybe I don’t love smelling like fish, but it doesn’t bother me much. I love just being close to the ocean – and I don’t eat what I catch, but release it back into the water.”

RUNNING GOALS
As she moves up to the senior level, Razaan is looking forward to the challenges ahead. “I’ll be running against my heroes, women who have blazed a trail for me and other young female runners. I hope their knowledge rubs off on me, as we compete and run together.” For now, her racing preference is the half marathon, but she says she can’t wait to be old enough to take on marathons and then ultra-distances. “I enjoy the longer distances, but I know that I still need to do the shorter ones to get faster. My goal is to run a sub-40 10km in the next five years, and by the time I hit my mid-20s, and with my coach’s blessing, I can run marathons. I will be more than ready.”

IMAGES: Running Ninja Photography, Moegsien Ebrahim & courtesy Nicki Hill

In the May edition we featured one of Stuart Mann’s humorous blogs about his quest to complete 100 unique marathons, so this month we decided to show you a bit more of his unique take on things as we gear up to make him a regular contributor in the mag. – BLOG EXTRACTS BY STUART MANN, COMPILED BY SEAN FALCONER

Stuart is a Joburg-based professional Lean-Agile Coach (in the software industry) and describes himself as a compulsive marathon runner, experienced joker and mischief-maker, a father of two gorgeous girls and husband to one gorgeous wife, and a trainee feminist who regularly rushes back from marathons for his daughters’ dance recitals.

His popular Running Mann blog has for the past months been focused on his immediate goal to complete 100 unique marathons before Comrades 2018, which he achieved in April. “I’ve found some great marathons all around South Africa, and the world, on this quest,” says Stuart. As a proudly South African runner, he has already started his next quest, to run every marathon and ultra in SA.

Running a marathon every week is thirsty work, and Stuart’s lifetime goal is to attract a beer sponsor, but says he would settle for someone to sponsor his travel costs so that he can run more marathons and share their story. “I believe that every marathon has a personality and I try to bring this out in my reports. I’m especially passionate about the small races and love to promote them to other runners, as well as South Africa to foreign runners as the best marathon running destination in the world.

“My other goal is to attract enough blog readers and social media followers to have my costs covered to run marathons and write about the experience – that’s my ‘selfish goal’ – and to use this platform to raise money for educational charities in SA, my altruistic goal. It must be working, because after collecting my medal at Two Oceans this year and while congratulating my fellow finishers, I was asked, ‘Are you the crazy bastard who runs marathons all over the country?’ That’s probably the sincerest compliment one can receive from a fellow ultra enthusiast!”

Given his quirky sense of humour and entertaining way of writing about his running experiences, we decided to put together a few extracts of his recent blogs. We think you’ll see why we decided to make him a regular in the mag. Take it away, Running Mann!

See the Lighthouse at the End of an Ultra
Bay Ultra, Port Elizabeth, Eastern Province
(Marathon #175 / Unique marathon #92 / 3 February 2018)
People sometimes make jokes about PE being slightly backward. However, I discovered that they are actually ahead of the rest of the world. (Well, those who use the Gregorian calendar, anyway). Most provinces provide a January schedule that allows their runners to slowly progress into marathons and hold back on the ultras until well into March, e.g. Joburg’s January races are Kudus 15km, Dischem 21km, Striders 32km and then Johnson Crane 42km. In PE they skip the short stuff and head straight into ultra season – or so I thought. When I verified this with a group of runners from Charlo Athletics Club, asking them, “Is this PE’s first marathon of the year?” they replied, “No, we already had one at the beginning of December!” So there you have it, PE is on a time zone that is at least one month ahead of the rest of the country.

Can You Judge A Marathon By The Shirt?
Assegaai Marathon, Piet Retief, Mpumalanga
(Marathon #177 / Unique marathon #94 / 17 February 2018)
Local legend has it that if you drink from the Assegaai river, it will forever be in your blood. Local common sense has it that if you drink from the Assegaai river, you will have a severe case of explosive diarrhoea. The motto of the club is “Laat waai, Assegaai,” which translates as “Let loose, Assegaai.” – one glass of unfiltered river water and you’ll definitely be letting loose all over the place!

A Return To The Mainstream
Maritzburg City Marathon, KwaZulu-Natal
(Marathon #178 / Unique Marathon #95 / 25 February 2018)
If you do run into any difficulties on race morning, it would be very difficult to plead ignorance, as one receives seven pages of detailed instructions over e-mail from race director John Hall, who leaves nothing to chance. I noted that the race instructions included a few interesting words that have not been used in contemporary writing for many years, like “tarry” and “muster” – so it is highly appropriate that the race starts in Old England Road.

The Fastest Ultra in Africa
Uniwisp Fast 50, Nelspruit, Mpumalanga
(Marathon #179 / Unique Marathon #96 / 3 March 2018)
After about 8km I realised that I had forgotten the lubricant, and by this stage, I had worked up a good sweat under the hot Lowveld sun. Although my legs were still fresh, I realised that I was starting to ‘wear out’ where the sun don’t shine (a bit like rusty steel wool scouring exquisite porcelain). I knew that I had to make a plan fast, or I would be spending the rest of the weekend walking around like John Wayne!

As luck would have it, the Van Heerden Pharmacy table was around the next corner and had a full medical kit available. As I approached, a kind lady noted the desperate look on my face and politely asked if I needed any help. Whilst simultaneously grabbing hold of a giant tub of Vaseline, I politely declined her kind offer and said I would self-medicate (much to her relief, as she realised the nature of my distress).

The Good, The Bad and The Ugly
Old Mutual Om Die Dam 50km, Hartbeespoort Dam, North West North
(Marathon #181 / 10th Om Die Dam / 17 March 2018)
Once you get going it’s all plain sailing… until you reach Saartjies Nek at 14km. Legend has it that Saartjie was a nasty witch who now haunts the pass (making this a real “heks’ nek” as was pointed out to me by @Chris211162 on Twitter). For the first time since the race started in 1990, the route was flipped, so you hit Saartjies much earlier in the race (she was a much nastier nymph on the old route when you met her at 39km).

The climb has always been a highlight of the race – I normally look forward to a nice long, guilt-free walk! Water tables line the road with ‘mop messages’ from Saartjie. In addition to the placards in the picture, halfway up the climb you get “Saartjie het jou” (Saartjie’s got you) and at the top “Saartjie sê sien jou volgende jaar” (Saartjie says see you next year). When I first ran the race, Saartjie could only speak Afrikaans, but she has learnt a bit of English over the years – maybe she’ll also start speaking another of our 11 official languages in years to come!

A Love Letter to my Favourite Ultra
Old Mutual Two Oceans Marathon, Cape Town, Western Province
(Marathon #183 / 16th Two Oceans / 31 March 2018)
South Africa hosts the two biggest (and greatest) ultra marathons in the world: Two Oceans and Comrades. I’ve been asked many times about the difference between the two. My philosophical view is that if you are a teenager in love, Two Oceans is the sweet, charming, beautiful girl that you should marry. Comrades is the girl that’s way out of your league, but is malevolent enough to string you along, making you think you have a chance, only to break your heart (and your body) after crushing your spirit and ripping out your soul.

Growing up in Cape Town, Two Oceans was my “girl next door” – and it was as a teenager that I fell in love with her. I had just started high school at Rondebosch Boys and they asked for volunteers to hold up kilometre boards over the first 15km and man (or in my case “boy”) the last support table on the route. This seemed like a really good idea, since I could support my Dad (The Old Running Mann) and we were told we could drink as much Coca-Cola as we liked on the day. In future years, Rustenburg Girls School were invited to partner us at the table, which made the proposition even more attractive!

The Pick of Polokwane
Mall of the North Marathon, Polokwane, Limpopo
(Marathon #184 / Unique Marathon #99 / 7 April 2018
This race’s main sponsor is Jaguar, and Land Rover is owned by the same company. A long time ago I used to run like a Jaguar. Unfortunately, these days I run more like a Land Rover… I tend to leak almost as much, but don’t need to be rescued from the side of the road nearly as often! I did, however, volunteer to do some modelling shots in front of the Jaguars to help sell a few more cars. I even offered to do a driving shot, but they weren’t too keen for me to sit on their shiny leather seats. Can’t say I blame them, I wouldn’t want a sweaty marathon runner stinking up my fancy new cars!

Where The Hills Have No Name
Jackie Gibson Marathon, Johannesburg, Central Gauteng
(Marathon #185 / 3rd Jackie Gibson / 15 April 2018)
We got going on a bitterly cold Joburg morning, but the warm tops were quickly removed as we hit the first hill. I asked local runners and support table personnel what some of the many hills were called, but they all seemed to be nameless. When I checked with race director Cathy Munn after the race, she responded to my question with “Nothing official for the hills.” This is a race with so many hills no one has bothered to name them yet! In the absence of official titles, most runners seemed to resort to the very simple naming convention of AFH – where A is for Another, H is for Hill and F can be filled with the adjective of your choice. Unfortunately, marathon runners are not particularly imaginative, and there seemed to be a lot of duplication with the choice of ‘F word’ used to describe each hill…

In upcoming editions we will feature more of Stuart’s unique take on all things running, but if you would like to check out his full blogs, go to http://runningmann.co.za, or follow him on social media: @runningmann100.

IMAGES: Courtesy Stuart Mann

Two-time Olympian Richard Murray posted his most prestigious victory yet in early June, becoming the first South African triathlete to win an Olympic distance World Triathlon Series (WTS) event, and we caught up with him for a quick Q&A after his win. – BY DOUG CAREW & SEAN FALCONER

Earlier this year Richard Murray not only overcame a painful back injury, but also switched coaching staff – he is now working closely with the Dutch national coaching team – and the move appears to be paying dividends, as he won the AJ Bell World Triathlon Leeds in the UK in June. This was his first ever win over the Olympic distance of 1.5km swim, 40km cycle and 10km run on the global stage, and he used his famed running speed to brilliant effect, making his break at the start of the run leg to pull clear of the pack and win in an impressive 1 hour 45 minutes and 52 seconds. Answering a few questions after the race, Richard was understandably ecstatic about his victory.

MA: You must be on a winning high right now?
RM: I can’t really say I expected it to come now, but I’m super, super happy I’ve finally done it! This has eluded me since I’ve started WTS racing. I’ve won two sprints before, and I’ve had one or two second places over the Olympic distance, but never managed to get on top of the podium, so this feels magical. At last, all the hard work and training has paid off. It’s been 10 years in the making… In fact, it’s been my biggest goal since I was 18 years old.

MA: Were you confident going into the race against a stellar field, including world number one Mario Mola, two-time Olympic medallist Jonathan Brownlee and your SA teammate, Olympic bronze medallist and Commonwealth Games gold medallist Henri Schoeman?
RM: I was confident. I have had a few bad races in a row and it has been a tough past three months, but I never doubt myself and know when it all comes together I can have a great day out.

MA: Briefly take us through your race.
RM: My swim wasn’t great, but I tried to stay in contention and was 50 seconds back into T1. On the bike, I pulled back and ended up with the second-fastest split, and then on the run, the legs felt really great. I’m not sure why I battled in the swim. Sometimes I just don’t feel great and battle to find a good stroke. I got very weak and was falling off the back of the pack. I need to find out the cause, with my coaches.

MA: Weren’t you afraid that cycling so hard would leave nothing in the tank for the run?
RM: I never really thought of that, as my legs felt really good, and I just focused on cornering well, as there were so many corners. The tight course really played to my strengths. After the bike, I didn’t feel that tired, which helped me on the run. Around 7km into the run Mario started to close in and was only nine seconds behind, but I put the hammer down and held him off.

MA: When the pain hits during a tough event, where do you find inspiration?
RM: In this race, I knew this was my moment and I could not let it go. I just believe that if I’m hurting the guys behind me must be in agony as well, so just handle business! It’s always going to hurt, but who can handle the hurt the longest wins.

MA: On a related note, what do you think about when you are competing?
RM: It’s like meditation and complete focus; there’s a lot happening when you are flying around corners and have to focus 100 percent on the bike!

MA: And after the race, what is the best way to treat a sore body?
RM: Massage, burgers, milkshake, friends, family, hydration and a hot bath.

MA: What do you eat and drink before, during and after the race?
RM: I stick to a similar diet leading into races and test what I’ll eat in the days leading up to race day. It’s good to get my digestive system to train on the food that I will be competing on, and don’t try new things. No garlic, spicy stuff or sea food, and not too much veggies or bran the night before a race!

MA: You run in a pair of PUMA Speed 300 IGNITE 3. What makes them perfect for you?
RM: They are soft, responsive, medium weight, have enough support and a good toe-off for fast running. I looked for a shoe that I can race a lot in, and this shoe with its 8mm drop from heel to toe is perfect.

MA: What attracted you to PUMA?
RM: I have been working with PUMA for eight years. I love this brand and have gone through three different phases of running shoe developments with the company. It’s a brand that’s laid back and fun, and works well with my personality. I love to give feedback on the technical running shoes and how to improve things, and it’s a treat that the company uses my feedback.

MA: While you were winning in England, your fellow PUMA athlete Ann Ashworth was winning the iconic Comrades Marathon. Is that on your bucket list?
RM: I do enjoy long runs, but I’m not much of an extreme distance runner, so Comrades is not really on my radar.

MA: So what’s next on your racing programme?
RM: Next up is a Bundesliga event in Düsseldorf in July, followed by Hamburg, the next stop for the World Triathlon Series. I just hope I can continue in this way and head towards my next big goal, the Tokyo Olympics, two years down the line.

MA: And finally, your advice for young athletes considering the triathlon path?
RM: Believe in yourself, find good coaches, don’t be soft, but listen to your body and take recovery days. And don’t be too serious, have fun!

IMAGES: Getty Images, Chris Hitchcock & Craig Kolesky/Red Bull Content pool