To carb or not to carb… That is the question

From Ice to Trails

In
2009, one of Debbie’s running friends challenged her to do Ironman South
Africa, after he had done it, and she knew that she couldn’t let the challenge
slide. So in 2010 she lined up in Nelson Mandela Bay and came home with
a 12:56 finish… and a newfound passion
as well.
“In December 2009 I entered and I gave myself four months to
train.
My speciality then was
cycling, but I had only ever run two half marathons. As for swimming, I’m not a
sea person,”
she says. “My
first marathon was actually at Ironman 2010 and I realised from there that
running was something I loved doing – hence all the ultras I’ve done since
then!
There’s just something about running that is more challenging than
cycling. My friends think I’m crazy but I get into a bubble when I run – nobody
can get in and I feel so refreshed afterwards.”

 

Now
with the Sunninghill Striders Running Club from Johannesburg, Debbie will be doing
her first Old Mutual Two Oceans Marathon in March and then will be going for a second
consecutive sub-9:00 Comrades Marathon finish in June. She ran 9:26:51 in her
first Big C in 2011, and then followed that up with an 8:39:19 last year –
clearly a very talented runner on road, but it is on the trails that she really
shines. She grabbed a second placing in the last year’s 70km Umgeni River Run,
finishing in 9:25:35, as well as third place in the 2012 Salomon Skyrun with a
time of 25 hours and 26 minutes. The Puffer is another event on her must-do
list each year.

 

SUB-HEADER HERE

Debbie
has a helter-skelter routine, balancing her work as a sales rep for Roxy and DC
Clothing with a strict training programme on top of the figure skating coaching
and spinning classes she leads. But for this talented and dedicated runner, “no
time to workout” is a bad excuse. “You have 24 hours in your day – you can definitely
find the time,” she says. “I have often used that excuse, because it’s an easy
way out, but you can make a choice to train!”

 

She
dedicates two days a week for an hour-and-a-half run, while weekends are set
out for longer runs, and her training programme also includes spinning four
hours a week as well as fitting in a gym programme compiled by Jeppe’s Mike
Kirby, focused on leg, core and upper body strength. “Mike’s programme is tough,
but he gets you mentally prepared for a race, helping you focus on your goal
and supporting you all the way.” She also makes sure that her diet will give
her the nutrients and ‘oomph’ to get her through her week, “It plays an
important role, because your body gets no energy if you don’t eat right,” she
says, adding that she always sticks to her ‘everything in moderation’ tip, “but
it’s hard, because I love food!”

 

RUNNING AND GLIDING

Debbie
has been figure skating since she was six years old and has coached the sport
for the past 13 years. Just like her
running bubble, she says she skates to feel free, and to express herself and
her emotions.
She has always lived an active lifestyle, but says her
running has really paid off out on the ice, and the two actually compliment
each other. “Skating has given me the base of my
leg and my core strength, including giving me that competitive outlook to the
sport. In turn, running is improving my leg strength and I have found my
skating is a lot stronger than before I ran!”

 

She
also agrees that balance on the ice helps her when she is out on the trails,
which is the type of running she most enjoys. “It’s definitely more interesting
when you have to run and jump through streams and over rocks. It challenges you
a little bit more and fellow runners hurry to help you out,” she says. “I think
trail running is more sociable than road running at times.” That said, Debbie
doesn’t hang around to socialise when she is in racing mode, as can be seen from
her fantastic results. “Another really great thing about my running is that I
have my parents supporting me at many of the races. They’ll make an effort to
be there to watch me run, and that support goes a long way.”

A Fruitful Career

From Couch Potato to Podium Finisher

Leon Baker did not think much of the medical tests he had to undergo for
a life insurance policy. In fact, the day he did the test started out like all
the other days: No exercise, eating another greasy take-out and lounging in
front of the TV. But then came the call that changed his life: His broker
informed him there would be a loading on his insurance policy as his
cholesterol was too high and he carried too much weight. Leon was shocked.

 

“It was not the extra money that bothered me, it was the fact that
somebody else thought my health was so bad that they had to charge me extra for
a policy. I was 33 at the time and saw the loading as completely ridiculous. I
saw red and asked for the test to be redone in three months. My broker laughed,
but agreed.” That very night Leon was out the door and started walking around
the block. “My first walk was 3.6km and every day I kept on walking. Gradually
it got a bit easier and I got a bit quicker. I was worried about my weight, but
that wasn’t the key factor… I was more worried about my health.”

 

HEAVY,
HEAVIER, HEAVIEST

At his heaviest in 2003, Leon weighed 97kg. Before that he was fairly
active at school and varsity and dabbled in alternative sports such as martial
arts and underwater hockey. “I was never fat, but it always looked like I could
lose a kilo or two.” However, Leon’s weight spiralled out of control when he
started working, because he was a young father trying to support his family and
also still studying. This meant the little sport he was doing was the first
thing that went out the door. “I ate a lot while sitting in front of the TV!”

 

Leon was uncomfortable and did not sleep well. He had bad indigestion
and felt miserable, but never to the point where he wanted to change his
lifestyle. “Once I got on a bike and cycled 3km. It took me a week to recover
and I thought I am definitely not doing that again!”

 

THEN CAME
CHANGE

After the call from his broker, Leon started improving his diet by
making very simple changes, such as cutting out all junk food, reducing
carbohydrates and even buying smaller dinner plates to eat off. He lost about
10kg in two months, but that was too much, too soon, and his immune system
crashed, resulting in him suffering from flu and colds quite often. “That was a
difficult time, and the closest I came to giving up on the whole thing. I could
not understand how I could live a healthy life, but suddenly get sick.”
Fortunately this passed and by the end of 2004, Leon was back running again.

 

And then the bug bit. In April 2005 he finished his first 10km race in
57:13. “I was finished, but all I could think about was doing it faster the
next time around.” Leon had discovered his competitive side and participated in
more 10km races, always trying to run faster. “I was inexperienced and believed
every run had to be faster. This eventually led to injury.” To compensate, Leon
started swimming and cycling, which eventually saw him taking part in his first
sprint triathlon as well. As his injury cleared, he moved up to half marathons,
a distance he immediately fell in love with. He joined Breakthru Midrand
Striders and soon entered the 2008 Two Oceans Ultra Marathon, finishing in a
respectable 5:10. At the same time, Leon’s 21km times started coming down to an
impressive sub-1:30 and by 2010 his weight was down to 77kg.

 

Leon says that peer pressure from club mates led to his first Comrades
in 2009, but he crossed the line in 8:48. “The most amazing part was running
down Fields Hill with about 20km to go and realising that I was going to make
it. Up to that point I did not believe it.” His running has since improved still
more and he includes gym work, core strength, time trials, speed intervals and
long runs in his programme. These days he is even a regular podium finisher in
his age category, and has now run four consecutive Comrades, clocking 8:19 (2010),
8:23 (2011) and a very impressive silver medal time of 7:25 last year.

 

FUTURE GOALS

Leon’s main aim this year is to break seven hours at Comrades and get
his 10km down to sub-35 minutes, his 21km time under 80, and his marathon time
to sub-2:50. He believes he is not a naturally fast runner, but that his good
lung capacity from years of underwater hockey contributes to his success. He also
believes that running is a journey you need to discover yourself. “When
non-sportspeople see how exhausted runners are, they feel sorry for us, but
they don’t realise how alive running makes us feel.”

 

Leon’s family is involved in sport and both his kids, Jennifer (17) and
Dylan (13) run. In fact, Jennifer was the second junior home at the recent
Dis-Chem Half Marathon. “When your children are involved with you in sport, the
whole family is more connected,” says Leon, who now weighs a healthy 67kg, a
whopping 30kg less than at his heaviest. Though he makes sure he eats healthily,
he is not fanatical about it. “I do have pizza or chocolate from time to time,
but definitely limit my intake. The best way to think of food is as fuel. Then
you see it differently.”

 

Leon’s biggest goal now is to see how fast he can go. “I have exceeded
all expectations I had of myself, or that anyone else had of me. Every time I
go faster, I get more motivated. I will never go back to the fat guy in the
pictures. That is not me. When I don’t exercise, I can feel my quality of life
dropping. I believe potential is limitless, and as long as I can hold on to
that idea, I can’t see any reason I should get slower. I am going to run the
rest of my life.”

THEY SAID…

“Leon is an inspiration to many and has
achieved his goals through dedication and hard training. His enthusiasm for
running is contagious. The harder he trains, the more he enjoys the sport, and
this love of running is what motivates those around him and draws fellow club
members to persevere. I am one of many runners who has benefited from Leon’s
commitment to the sport and I am truly thankful to him for all of his time,
advice and motivation.” – Caroline
Wostmann, former Breakthru Midrand Striders member, friend and training
partner, now part of the Nedbank Dream team.

 

“When I met Leon about five years ago at
a race in Pretoria, he was rather ‘porky’ and I easily beat him. Over the past
few years, he has caught up with me and passed me! He has achieved so much and
is an inspiration to me. He has shown me what is possible with focus and
dedication. Thanks, Leon, for your passion and your friendship. I hope you
continue to achieve the ambitious goals you set for yourself!”- Duane Newman, chairman of Breakthru Midrand
Striders and friend of Leon.

LEON’S PBs

10km             36:11

15km             57:29

21km             1:21:21

42km             2:58:28

56km             4:36

Comrades      7:25

Rub-A-Dub-Dub

Wian’s Winning Ways

Growing up on a farm in Warmbaths, Wian was always
outdoors, but after suffering from asthma at a young age, the doctors
recommended a simple solution to better his breathing: Get into the pool. “I
started swimming and my coach saw something in me,” says Wian. “Also, I was
always active as a kid – I ran everywhere before I walked anywhere.” Added to
that, Wian’s parents were avid cyclists, and when they introduced him to the
bike, to go with his raw talent in swimming and comfort in running any
distance, it soon became obvious that he was born to be a triathlete.

 

“At first I competed in all disciplines separately,”
Wian explains, “but then I saw triathlon on TV and fell in love with the sport,
knowing I could do well. At 15, I was already taking part in my first SA
Champs.” At 17, he finished eighth at the Youth Olympics, then secured a third place
in the 2011 All Africa Games, and that motivated him to train harder, and to be
faster and more focused coming into the 2012 season. That saw him claim a win in March at the SA Triathlon
Champs in Port Elizabeth (as an elite!),
grab a win in the ETU Cup in
Slovenia, and then record his big win at the World Champs in New Zealand.

 

AMONGST THE LEADERS

Wian went across to New Zealand two weeks before the
World Champs to adapt to the 11-hour time difference and the unpredictable
weather. But when race day came around, he still had to contend with an extremely
challenging race day. “The water was only 15 degrees, the rain was coming down
hard, and the roads were wet, but I just kept my concentration from the start.
Also, I knew that there were at least 15 athletes that could pull off the win,
because that level is hard. You push yourself to the brink, but even with all
the elements that were out there on race day, I knew I had the training,
mentality and game plan,” he says.

 

After some pulling and fighting up front, Wian found
the leaders in the water and exited the 750m swim in the top 10, and it
remained tough-going all the way through the race. Despite the pouring rain and
three steep climbs, Wian revelled in the difficult conditions and stayed on his
bike for the 20km leg despite numerous crashes around him. Coming into the
second transition, his legs felt good and he pulled clear of France’s Simon Viain and Ireland’s Constantine
Doherty on the second of two 2.5km laps to become the first ITU World Champion
from Africa at junior, u/23 and elite level in 1:01:44.

 

“It’s hard to explain the
win,” says Wian, “it was an incredible feeling and I remember jumping around.
It was a dream for me from the beginning and I kept fantasising about the win
after months of hard training.” He was also lucky enough to see his parents at
the finish line – the support system he has enjoyed and appreciated from the
beginning. “They bend over backwards for me. They only sometimes travel with me,
but they were there at the win, so it was special. They’re also athletes, so
they always support me 100%.”

 

TOUGH TRAINING

Wian’s win was just
reward for the hectic training schedule he follows. Depending on the time of
season, he trains 30 hours a week, including 12 hours on the bike, running 5km
to 8km each session, and often doing between 20km and 30km in the pool at the
High Performance Centre in Pretoria. While focusing on specific swim, run and
bike sessions, Wian also dedicates some time to core strength work, and of
course, he makes sure he eats right. “I always say, if you don’t put the right
petrol in your car, it won’t go, and as an athlete you need to get in proper
food!”

 

After a long season
(February to November), Wian cherishes some downtime at the farm in December
and January, doing chores, hanging out with friends and family, and watching
movies – anything a regular teenager would do! But now, having taken a short
break after his terrific 2012 season, Wian has set both short-term and
long-term goals for 2013 and beyond. “I have a few international races coming
up and I’m planning to get to the Rio Olympics in a few years, with lots of
planning and focus!”

 

Wian says he can see the
sport of triathlon slowly growing in South Africa, and with good results from
locals on the international stage, he hopes there will be still more
development. “You see athletes like Richard Murray and others getting great
wins and it gets more people interested to compete, and slowly the local races
are getting bigger and better, which is great to see.” He adds that triathlon
is not just a sport for him, it’s a lifestyle he chose and a job he loves to
do. “I’m fortunate enough to do it. There are obviously bad days when I’m tired
and sore and I think of what else I could do, but then I think about how lucky
I am to do what I absolutely love!”

THANK YOU NOTE

Wian says he couldn’t do
it without his sponsors and supporters: Coaches
Lindsey Parry and Rocco Meiring, Triathlon South Africa,
Business Systems Group (BSG), High Performance Centre (HPC), Sport and
Recreation South Africa, ASG Sport Solutions, PeptoPro, PeptoSport, Future
life, ITU, Bruce Reyneke Cycles and Continental tyres.

Coach Courageous

Tougher Than the Rest

94.7 Momentum Cycle Challenge, 18 November

RAC City Lodge Tough One, 25 November

About five years ago, my wife Sharon and
I, who were already bitten by the running bug, decided to give the 94.7 Cycle
Challenge a go. There were a few reasons: Firstly, the finish was near our
house and all the roads were blocked off, so we decided if we can’t beat them,
let’s join them. Secondly, I was challenged to cycle by a ‘real’ cyclist, since
I always said that a runner can cycle but a cyclist cannot run without serious
training. Thirdly, I thought as a Comrades runner, if I can run 90km, I am sure
I can cycle it! So, we have been cycling the 94.7 for the last few years, and
the training has become less and less. This year our training amounted to
cycling the 8km to the start from home!

 

CRUISING ALONG

As the race started it took me a few
kays to work out my bike’s gearing again, but the cycle along the M1-Highway
was a fantastic feeling. There were some tough hills to negotiate as we entered
the Johannesburg CBD via Joe Slovo Drive, but I really enjoyed cycling over the
Nelson Mandela Bridge, a perfect photo opportunity. The route on Jan Smuts
Avenue had some really fast bits where I ‘chickened out’ when I got to 65km/h, because
in a race of this magnitude there are some novices who battle to hold their
line down a hill.

 

Cycling through Craighall Park and past
the start of the RAC 32km Tough One reminded me what lay ahead the following
weekend. As we went past Diepkloof, the last hills awaited us. But the dangers
of cycling are many, as I saw an accident. It looked like a motorbike had hit
some cyclists. It looked serious and reminded me why I don’t cycle on our roads
if there is not complete road closure. I took on the last 10km with gusto, up
the tough hills where I spent most of my time standing up in the saddle and
using my ‘running muscles.’

 

I finished at the picturesque Waterfall
Estate in 3:31 and still felt strong. I waited for Sharon, who started after me,
and she came in an hour after me, quite tired as she cycled in the heat of the
day. We both felt it was a truly fantastic event. Thank you to the organiser
and sponsors for putting on a world class event. And as
we cycled home, I started thinking of the Tough One the following weekend… and
trying to earn my medal for doing both events.

 

TACKLING THE TOUGH ONE

This year was my ninth Tough One, and I
still think of myself as an amat
eur when I see people running their 30th! It
just shows that this race has a long history.
I had been training hard in the last few
months and also racing hard in November, so I was a little anxious about whether
I should aim for the silver time of sub-2:30. My previous best time was 2:42, but
that was on the old course, which was slightly easier, so it would be a huge
ask to improve by so much on the new and tougher course. Still, I decided on
the morning of the race to go for it!

 

The first hills went off without
incident, but as we started running down Malibongwe Drive, I felt a tightening
in my left calf. It got worse on every downhill, so I decided to coast on the
downs and push the uphills. I could see my average target pace of 4:39 per kay
slipping away on the downhills, which was disheartening, but I pushed to the
finish in a time of 2:33. I was disappointed to not break 2:30, but pleased
with a new best time for the Tough One. I also got my medal for doing both the
94.7 Cycle Challenge and the Tough One. I tried to break six hours in total for
both races, but in the end missed it by four minutes. Thank you to RAC and its
sponsors for putting on a memorable race.
I look forward to next year’s race!

The Best of the Best!

All Hail Helen

Helen was well into
her twenties and living in Pretoria when she started running to get fit in 1980,
and within six months the bug had well and truly bitten as she became a regular
at races. “Back then, there weren’t a lot of women running,” she says, “so I
stuck out like a sore thumb at events!” Those were also the days of Apartheid,
with South Africa unfortunately in political and sporting isolation, and thus the
Comrades Marathon was the focus for most local runners. So when Helen joined
the Harlequins and Phobians clubs and heard the seasoned runners talking about
training for Comrades, she soon got bitten by that bug as well. “I remember listening
to commentary of the race in 1980 and thought I could do it! I loved the vibe
and took it on the next year – so na?ve about everything.”

 

On her maiden Comrades run, she finished tenth woman
in 8:50, and followed that up with an 8:47 for 20th position in
1982, but then decided to focus on cross-country and shorter distances instead.
Helen steadily improved and by 1984 was ready to push for the ultras again,
going on to win the 1984 Two Oceans Marathon in 3:52 – then the women’s course record
– as well as the City2City Marathon in 3:26. Unsurprisingly, she was now considered a favourite for the
Comrades, and after relocating to Durban early in 1985, the idea of competing
in the Big C became a reality. “Road running was on the up, and living in
Durban, Comrades as a whole was such a dominant thing, so in 1985 I came back
and put a lot of expectation on myself – there was definitely a lot of
pressure.”

 

WINNING STREAK

From the start of that
1985 Comrades, Helen was running neck and neck with the late Lindsay Weight,
who was chasing a hat trick of wins. They passed halfway together, but Helen
got the upper hand on Inchanga and eventually took the win in 6:53, with
Lindsay second in 7:01. Interestingly, she puts that win down to good fortune.
“The split between the top ladies and men is so close, sometimes it’s all about
who is luckier on the day. I remember I was in complete agony at the finish! I
was just relieved that I made it, because I had put a lot on the race that year
and I expected to do really well.”

 

That rivalry continued in
1986’s Down Run. Trailing Lindsay in the first half, Helen picked up the pace
and went through Drummond in the lead as Lindsay fell off the pace, and she went
on to win her second title in 6:55, a comfortable 12 minutes ahead of runner-up
Ralie Smit. The next year, Helen completed her hat-trick by winning in 6:48, once
again just ahead of Lindsay. A year later, with Helen still at the top of her
game, it needed a very special performance from Frith van der Merwe to end her
winning streak, and Helen had to settle for third, then was 16th in
1989. “Frith then was more talented and my interest in Comrades waned from
there,” says Helen. “I knew I needed a break and more of a balance in my life,
so I went back to focus on marathons and shorter stuff to concentrate on
cutting off some of my times.”

 

Helen would run Comrades
another three times, failing to finish in 1991 and 1994, but then making a
remarkable comeback to finish 16th woman in 1995, a whole 14 years
after her first Comrades. After that she turned her hand to commentary and for
15 years was a regular on SABC TV and radio, covering the Comrades and other
road running events, and taking the pressure of live broadcasts in her stride.
“I think running helped me in that line. It definitely helps a person’s
character and attitude – it’s never purely physical. It’s about managing the
difficult situations and overcoming. As long as you work hard and power
through, it works out.”

 

GETTING THE BALANCE

Today Helen is kept quite
busy managing her own Specialist Recruitment and HR Services company in Durban,
but remains an active runner, having found a new love for trail running. She
runs 8 to 10km a day on the beach, and swims in the sea and does Pilates to mix
it up. She is also an outspoken advocate of the annual Spar Ladies series of races
and loves to see the growth of women’s running and the development of talented female
runners. “Running today has picked up, and people are realising that they can
take on 10km and be fit without needing to look at the ultras,” she says. “Running
is definitely more global and there is an outdoor culture, so it is wonderful
to see more and more runners coming to those events!”

Battle of Bloukrans

Throwing the Distance

Energetic sport junkie Sunette grew up in Rustenburg and dabbled in
cricket, rugby, tennis, athletics and netball at school. She had a naturally strong
arm and flourished on the cricket field,
playing in 17 ODI’s and 1 test match for the South African women’s’
cricket team when she was 16 and 17. “Then in 2002 I received a bursary from
the NWU-PUKKE, where my athletics career started with my coach Terseus
Liebenberg.” The rest is history…

 

Sunette now holds
the South African, African and Commonwealth javelin record with a mighty 69.35m
throw. She was African Champion in 2004, 2008 and 2010, won gold at the
Commonwealth Games in 2006 and 2010, and in 2009 and 2011 also picked up wins
in the World Student Games. Last year, she claimed a bronze medal in the World
Championships, so her sights were firmly set on medalling in London in her
first shot at the Olympics.

 

Having easily
negotiated the qualifying round, Sunette’s first throw of 64.53m in the final would
prove be her best, and unfortunately short of Germany’s Linda Stahl, who
clinched bronze with 64.91m. The Czech Republic’s Barbora
Spotakova clinched gold with 69.55m, which also propelled her above Sunette’s
number one world ranking for the year.
“London 2012 can be divided into
two emotions: Extreme happiness after qualifying with my first throw and then
extreme disappointment after finishing fourth in the final,” says Sunette. “I
wanted to win a medal with everything inside of me, but my destiny was fourth place.
I still take a lot of pride in that, as I have never been an Olympic finalist
before. I still have a lot of fight inside of me and very big dreams to fulfil.”

 

THE HARD YARDS

For a javelin
superstar, strength training and technique drills are essential, and Sunette
says she was working out 30 to 35 hours a week and pushing her body to the
limit in every session to prepare for London. “I have never trained so hard in
my life! But to be a world class javelin thrower, you have to go the extra mile
to deliver the big distances.” She also included a lot of running and intense
cardiovascular work in her training to condition her endurance and fitness. “It
helps me with my focus during the competition. The fitter I am, the longer I can
concentrate and further I can throw.”

 

Another
important part of Sunette’s rise to success has been the support of family and
friends at home. “I have lovely parents, a wonderful son, as well as a great
brother and sister, who all support me in every aspect of my life,” she says.
“Spending time with my family is vital, because I’m away on javelin duty for a
big part of the year.”

 

BURNING AMBITION

Given her
drive and passion, it is not surprising to hear that just missing out in London
has just motivated Sunette to work even harder. Apart from the big goal of medalling
at the Rio Games in 2016, she has set her sights on the two World Championship
meets and the Commonwealth Games before her next Olympic shot, as well as the
world record. “I want to be the first women to throw over 70 metres, and I want
to win a World Championship gold medal, an Olympic gold and another
Commonwealth Games gold. I want those three titles!”

My Very First Tri

Zero Gutzpah in Holland

TCS Amsterdam
Marathon, 21 October, The Netherlands

The hotel we stayed in was abuzz with road runners who
had travelled far and wide to run one of the fastest courses in the world. The
days preceding the event were filled with exploring the stunning city, nights
aboard boats on canals and walks through the Red Light District.

 

Race day was chilly but there was an air of excitement
on the Metro ride from Amsterdam Zuid to the Olympic Stadium, which was host to
the 1928 Olympic Games. On arrival, loads of the portaloos were still locked,
but thankfully there were some on the grounds – if you know me, you’ll know
that I have to go to the loo three or four times before a race, due to nerves.

 

While waiting for the start, I met some interesting
people from Leiden in Holland, as well as Kazakhstan and Scotland, but only saw
two or three South African shirts among the 13 000 runners. If the woman next
to me hadn’t told me, I wouldn’t have known that the gun had gone off for the
start. Around nine minutes later, I finally crossed the start line. In New
York, with its 44 000 people last year, I got across the start line in about two
minutes!

 

POWERING THROUGH

We started through the stunning Vondelpark and through
some of Amsterdam’s streets and beautiful canals. My Garmin told me I was
running at a 6:05min/km pace, a little too fast for what I anticipated but I
felt strong! I kept thinking of what my dad had said a week earlier: “If you
feel you’re going too fast, or that you can go faster, don’t!” At the 12km
mark, we entered the area along the Amstel River, which I was really looking
forward to, as I’d seen stunning pictures online with beautiful windmills that
epitomise Holland. While beautiful, we had to contend with a very strong
south-westerly wind, which, at one point was so strong that I had to run with
both hands on my bib for fear of it flying away!

 

The river section was out-and-back along each bank, so
it was a little disheartening seeing hundreds of runners across the river passing
23km when I was at 14km. It was at this point that I put my iPod on, and it
never left my ears until the final finish line. There were few spectators and
little entertainment along the route, so I had to dig deep, despite the flat
course. I came through the half marathon mark in 2:10, one of my fastest ever
half marathon times, and at 26km I met up with my mom, who replenished my
resources and gave me a little moral support. We had to endure the next 7km
through an industrial area with little spectators along the route, and then at
35km, the 4:30 bus was hot on my heels, so I found Lil’ Wayne’s Knockout on my playlist and picked up
the pace.

 

WHAT A SMALL WORLD

At 39km, the strangest thing happened! A fellow runner
tapped me on the shoulder and pointed to a spectator who’d been trying to get
my attention. The spectator happened to be my former Marketing Manager who was
in Amsterdam on business – he literally walked out of his hotel and saw me
running by. This chance meeting really gave me a push for the last 3km, and when
I saw the sign that said “Last 1km”, I pushed still harder, thinking of New
York’s last mile through Central Park, about my husband, my mom in the stands
and generally just about how badly I wanted this race to be over. My official
net time was 4:31:55 but I’m counting 56 seconds off for my stop to bring me to
4:30:59. My legs were not as tired as I’d expected, but I think they were
secretly longing for a hill along the course to relieve some of the muscles that
I had been using over and over again on the flat course.

 

The race was very well organised, but the course was
boring, mainly due to the fact that I felt that Amsterdam’s people did not get
involved! Hearing one person yell your name, or scream “Go South Africa” goes
such a long way. It’s the smallest gesture, but makes such a difference!

Time Manage to Manage Training

Roxy’s Runs

I ran
before I was pregnant and while I was pregnant, so it was obvious that I was
going to run quite soon after my pregnancy,although with quite a difference.Because
now, instead of Baby Roxy listening to the beat of my footsteps while tucked
safely in my tummy, she is tucked into her own chariot making encouraging
noises with mom sweating away!

 

RACING WHEELS

Running
with your baby in her own set of racing wheels is one of the best gifts you can
give your child and yourself. While it holds great physical and emotional
benefits for you and babba, it also means there are no excuses for any new
parent not to exercise.

 

I always
knew running would become part of Roxy’s world from a very young age, so just
before she hit the six-month mark we bought her an early Christmas present, her
own chariot. Choosing one wasn’t an easy task, but we eventually settled on a
Baby Jogger.

 

Roxy was
strapped in the very next day, initially for a gentle walk but very soon for a
light trot and eventually for 10km runs! And she absolutely loves it. The first
few kays start out with Roxy’s very encouraging noises to mom and then lots of
babbling to the trees and flowers, but from the 5th kilometer,with
the all familiar beat of my footsteps in the background, she falls sound
asleep.

 

BABY BOND

For me,
the greatest benefit is the time spent with Roxy. When the two of us go for our
run, it is not about listening to my Ipod, walking the dogs, training for a
race, running at a time trial pace or concentrating on hills. The time spent is
purely about Roxy and I. It is about introducing her to something her mom loves
and at the same time exposing her to a sporting lifestyle form a young age.

 

CHALLENGING WORKOUT

Running
with a baby jogger is definitely more challenging that running alone and I’ve
realized it definitely adds to my fitness. You burn more kilojoules with baby
in tow thanks to the added weight you are pushing while it also helps
strengthen core and upper body.

 

I have now
included some “Roxy Runs” into my weekly training schedule for my two 2013
goals: Two Oceans and Comrades. It is not replacing my quality sessions or my
long runs, but it certainly is making me physically stronger – and more
importantly allowing me some special time with my baby girl.

 

So no
matter who you are, be it a regular runner of even just someone who wants to
maintain a fitness level, take to the roads…with baby! 

Rand Road Warriors

Rest is Best

In The 7 Habits
of Highly Effective People
, Stephen Covey writes about this scenario: You
come upon a man in the woods, working feverishly to saw down a tree. “You look
exhausted! How long have you been at it?” you ask. “Over five hours, and I’m
beat! This is hard work,” he answers. “Well, why don’t you take a break for a
few minutes and sharpen the saw? I’m sure it would go a lot faster,” you
suggest. “I don’t have time to sharpen the saw,” the man says emphatically.
“I’m too busy sawing!”

 

When it comes to running, some of us are a bit like
this man sawing down the tree. Even though we know that rest is important, for
some reason we feel guilty when we take a rest day. Thus, some of the runners I
coach will say to me, “I have a rest day scheduled on Monday, but is it ok if I
do some light gym work or swim?” The answer is “No!” Rest and recovery are the
most important ingredients in our training programme and should be considered a
training session, just like any hill repeat, interval or long run.

 

OVERLOAD AND ADAPTATION

Perhaps the most important scientific training
principle that leads to improved fitness and performance is the principle of overload
and adaptation: “In order for training adaptation to take place, the intensity
of the physical activity must exceed that to which the individual is already
conditioned. The body must receive a progressive and systematic overloading.”
In other words, if we are to become stronger and faster runners, we must stress
our bodies beyond our current capacity.

 

However, when we do this, we effectively damage the
muscles by creating little micro-tears in them, and if we do not allow these
micro-tears to heal, we do further damage the next time we train or compete,
which results in decreased performance and injury. Therefore, the key to the
principle of overload is rest and recovery, which allows the body time to
repair these small micro-tears, which in turn makes the muscles stronger and equates
to faster and improved performances.

 

THE RIGHT AMOUNT OF REST

Determining exactly how much rest you need is a little
trickier, as our bodies are unique. As a rule, regardless of your level of
fitness or ability, every runner should take at least one day’s full rest a
week. For some runners, however, two days’ rest is required, and if you are
just starting out, rather include two rest days in your week. Also, if you’re
getting on in years, accept the fact that your body is not going to heal itself
as quickly as that of a 20-year-old – give your body more time to recover and
it will thank you on race day!

 

The key to rest is to listen to your body. If you pay
attention to what your body is telling you, then you’ll know when it’s time for
extra rest – and you will not lose any fitness or forfeit any progress by
taking a rest day. You only stand to gain from rest!

 

ACTIVE RECOVERY

The second part of rest is active recovery, when you
continue to exercise, but in such a way that you allow the body to continue its
healing process. This might entail a swim, bike, gym or aqua-jogging session, where
you can continue building endurance or strength, but without using the same
muscles over and over. Include one or two of these sessions in your weekly
training.

 

Lastly, be careful not to overstress your body.
Running hard every day is a sure way to end up injured, or sick, because your
body is not given time to repair itself, so alternate hard sessions with rest,
active rest or easy sessions. For example, a hard track session on Tuesday
would be followed by an easy 5km run on Wednesday, and a hard hill session on Thursday
can be followed by a core workout session in the gym on Friday, or a long, slow
run on Sunday followed by a full rest day on Monday. The point is, push hard in
training, but remember to take time to sharpen your saw!

MEKONG MISSION

Bedfordview Country Club

Joining BCC is like becoming part of a huge family – there is always
someone to chat to, always someone on hand with advice, and always someone
around who guides and cares. However, the best part of the club has to be the
great balance between its professional approach to races and running, and its
social vibe that has seen many members form lifelong friendships. And no matter
what sporting discipline you prefer, you will be able to find your niche within
the BCC club structure.

 

HOW IT ALL STARTED

BCC (or
Kensington Polytechnic as it was formerly known) was founded in 1925 and went
through some name changes, until in the mid-70s it was decided to call it
Bedfordview Country Club. It started as a multi-faceted sports club catering
for 12 different sports, but running was not one of them. Then one evening during
the Running Boom years, after soccer/hockey training, while cooling off with a
cold beer, the question was asked, “Why don’t we start a running section at the
club?” This led to the athletics section being established in September 1978.

 

Today the club has just over 300 members and a close
affiliation with Virgin Active, though the memberships are entirely separate. However,
club members feel privileged to have the Virgin Active facilities available on
the club grounds.

 

CLUB CULTURE

BCC’s primary focus now is its athletics section, which
continues to flourish and boasts a healthy cross-section in terms of running
strengths and abilities. The running does tend to be more intense during the
first half of the year, when races like Two Oceans and Comrades are some of the
bigger goals, but all other goals are catered for.

 

Regular morning runs from the club grounds keep
members motivated, while a host of other social activities include a monthly
‘Takkie Draw,’ an annual club pub run, an annual year-end prize-giving, and
also club weekends away. The highlight weekend is normally the Sabie Shufflers
weekend, where parties around the campfire, Springbok rugby supporting and
family time become the focus of the weekend.

 

SERIOUS ATHLETES

Naturally, the club has it fair share of speedsters
and these include Anton Marais, Arthur Woolridge, Glen Mokgatlhe, Brian Curtis,
John Karle, Jane MacKinnan and Jodi Zulberg, to name but a few! And those members
who feel the need for speed can join the weekly time trials of 4km and 8km
every Wednesday. The club also boasts a Performance Squad, for runners who are
not always able to afford joining a club, or buying running shoes or
supplements. The aim is for them to achieve to the best of their ability
through the correct training and coaching, and who knows, perhaps someday one
of them will win Comrades! This squad is in the very capable hands of Club
Captain Ray Orchison, who has run five Comrades with a PB of 7:18.

 

BCC is one of the few running clubs that also offers
strong triathlon and cycling sections. The
Triathlon Section, headed by experienced triathlete Bill Coop, has grown markedly
over the last five years, and members participate in all distances, from sprint
to Ironman. In 2012, the club’s entries into Ironman SA and 70.3 were the
highest to date, 24 and 17 respectively. Many members excelled at provincial
and national level, with Jodi Zulberg, Arkaitz Poncela and Rob Kellock not only
winning their age groups in the SA Champs for ultra-distance triathlon, but
also going on to participate in the World Champs in Spain.

 

The Cycling Section, headed by
experienced cyclist Michelle Joseph, caters for all levels of cyclists and has
produced great results at various races countrywide.

 

THE DIS-CHEM HALF
MARATHON

BCC is especially known for its Dis-Chem Half Marathon, one of Gauteng’s
premier road running events and one of the biggest and most popular half marathons
in the country, with close to 6 000 entries. The organising is always superb and
many athletes look forward to this season-opening event, as it is not only
situated perfectly on the running calendar to kick the year off in style, but
is also known for one of the best goodie bags in the country.

 

The 2013 race will be the 32nd running and the celebration of
the 12th anniversary of the Dis-Chem sponsorship. Fundraising for
worthy causes has been a superb feature of the event, and last year R14 220 was collected for the Sports Trust as well as
another R12 660 for the Namaqua Dog and Donkey Foundation, all coming from
donations from race entrants. This was matched by the Dis-Chem
Foundation, bringing the total to R28 440 collected for the Sports Trust and
R25 320 for the NDDF!

 

JOIN US!

So, if you want to have a lot of fun, meet and run
with a wonderful group of people, but still be competitive while achieving your
goals, this is the family to join. Visit the club website
at www.bedfordviewathletics.co.za
for more details.