Author: Modern Athlete

You can’t lose 100 kilograms if you don’t start by losing one… that’s the mantra that 46-year-old Capetonian HR and Training consultant Carl Potgieter adopted in September 2016 when he decided it was time to lose some weight. And then he started walking. – BY SEAN FALCONER

Even though his blood pressure, sugar levels and cholesterol were all still OK, Carl knew he couldn’t carry on like that much longer. “I weighed in at 240 kilograms, and while everything was still working, except for my knees being a bit tender, the doctors were warning me it was likely to go pear-shaped sooner or later. Then again, you tend to avoid doctors when you’re that weight…”

That saw Carl set himself the challenge of losing 100kg, which he openly admits looked insurmountable at first. “When you weigh 240kg, you need to lose 40kg before anybody even notices! But no challenge is ever achieved by starting tomorrow; you need to get out there today, and see it through,” he says. “I posted nothing on social media until I had lost 80kg, and when I got to 100kg lost, I added #halfthesizetwicetheman, in reference to my new goal of getting from 240kg to 120kg – I last weighed that during National Service! Some people say that last 20kg is going to be really hard, but I don’t think so, because exercising is now easier, and if I get to 120, I might go still further.”

Walking it Off
Carl says the biggest factor in his massive weight-loss has been walking. “I live 500 metres from a shopping centre, but I used to drive there if we needed bread and milk. Now I walk. Similarly, the school is just 500m in the other direction, and if I have a meeting there, I walk instead of driving. I initially set myself a goal of walking 3000 steps a day, but now I’m on 9000 steps a day.”

“These days I walk four nights a week, doing 6km quite comfortably, and where my goal used to be to break nine minutes a kay, it became 8:45, and is now 8:30. I’ve been asked if I will take up running, and quite honestly, I can see myself running in the future. I’m not going to run a marathon with my knees, but I love the parkrun concept. A mate of mine is a trail runner and has been trying to get me running, while another mate from school days has also lost a lot of weight and is a regular parkrunner, so I definitely want to get into that.”

Of course, Carl also had to make major changes to his diet, which required huge self-discipline. “Every time you drive past restaurants and fast-food joints, you have to remind yourself of your goal, and I haven’t had a double chilly-cheese burger in 14 months! People think I am banting, because I am following similar principles, but the biggest thing is eating less, eating better, and walking more. I don’t eat when I’m not hungry, I stop when I am full, I don’t just automatically go for seconds, and another trick is to dish up on a side plate.”

The Real Inspiration
When told that his story is inspirational, Carl is quick to say that the real inspiration in his family is his wife, Lesley. “She was born with cerebral palsy, so she has no vision on the right and limited control of her right leg and arm. She was bullied in high school because she couldn’t do normal things, but she never let that stop her, and after school she qualified as a primary school teacher.”

“We married in 1999 and had two boys, Josh and Adam, but in 2009 she had a stroke, which impacted her left side, making it super-sensitive to touch, smell or taste. And in spite of that, she started a cerebral palsy awareness programme, works for reading enrichment projects in Gugulethu and Mitchells Plein, and also does reading enrichment for deaf kids. I drive her where she needs to go, and the boys often go with as well. She is simply unbelievable, and my goal now is to find a parkrun route that is wheelchair-friendly, so that I can take her with me when I walk.”

Meanwhile, he is using his weight-loss for good, in conjunction with his passion for golf. “In December, Four of us from the Nomads Golf Club will do the ‘15 Rounds on 15 Courses in 5 Days Challenge,’ to raise funds for CHOC. We’ll play three rounds on three different courses each day, and we have to walk 36 holes, and con only drive 18. It’ll be a form of speed golf, and we’ll have to push the pace, starting at 5:30am and finishing around 7:30pm – at 240kg that would never have been an option for me! But one thing I’ve learnt on this journey is that everyone faces challenges, not just me with my weight, and that helps me get out there and persevere.”

Discussions with runners normally focus on a specific ‘D word,’ as in “What Distance did you do this week?” But while there is no question that successful running is all about D-words, that particular D is the last in a long line of D’s that should dominate your planning and implementation. – BY NORRIE WILLIAMSON

Successful runners will frequently commence with Dreams, which are the seeds of goals, and goals give Direction, Desire and Determination. Dreaming about breaking 60 minutes for 10km, or three hours for a marathon; securing a Sainsbury Medal at Two Oceans, or a Bill Rowan in the Comrades; representing your province, competing in the World Masters, making the Commonwealth Games team, or going to the Tokyo Olympics… no matter the level, each goal commences as a dream.

That said, dreams tend to be a stretch above your current ability, but the mind is incapable of differentiating between vision and reality, and with sufficient vision comes the ability to change the vision into a goal, and then into reality. Dreaming is therefore the first in a litany of D’s that push and pull us to new performance:
• Dreams become Desires – these provide the craving that will see us search, investigate and learn more about how to achieve that goal.
• That gives us Direction, along with Determination, which are the catalysts for belief that we can achieve the goal, and keep us focused on the Dream.
• The greater the Determination and Desire, the greater we realise the need for Discipline, even when things don’t go to plan, because getting side-tracked to different, possibly easier options, is the biggest destroyer of Dreams.

When multiple World and Olympic Champion, Usain Bolt, was in Johannesburg in January, he was asked what it would take to repeat or exceed his records. Without hesitating, he answered that it would revolve around staying focused on the singular goal, even when things go wrong, having a strong supportive back-up team, and consistency and commitment. He could just as easily have summed it up with Direction, Desire, Dedication and Discipline. These are the founding attributes of achieving any Dream.

Spelling it Out
Now consider where that quintet of D’s originate: They are not found in the weight, height, stride, lung capacity, flexibility, strength or natural speed of a runner, they are born and cultivated in the mind! Running success is not born in the body, it is born and sustained in the mind – and the longer the race, the greater the impact of mental determination. Sprinting involves overcoming extremely intense pain, primarily in the chest, but the race is only nine to 43 seconds at elite level. There isn’t that much time to think! However, as the distance increases, so the pain intensity reduces, but the time available to talk yourself ‘out of the pain’ increases.

From the very first steps of long races, we will frequently find ourselves making excuses as to why we cannot be expected to run to our best. This happens because we have not worked hard enough on our Desire and Determination in the build-up to starting the race. When Desire, Determination and Discipline (in pacing) dominate, the questions are usually easily answered and short-lived.

Even if we commence without that doubt, around two-thirds of the way in any distance we usually start to question our ability to continue. This is why the third lap of a mile is the slowest, or the wall comes at 30 to 35km in a marathon. While it can be perceived as negative, it is also a positive sign. It’s a clear indication that we are pushing our body towards a limit, and a sign that something special is possible. It is easy to quit, but Desire and Determination are the most powerful antidotes to that negative questioning.

The longer the event, the longer we tussle with the option of success and failure: Those debilitating “wall” kilometres in a marathon tease the mind, tearing it between the need to stop the pain, and the need to succeed. In Two Oceans, it’s on the slow poison climb of Constantia Nek. In the Comrades Down run, it’s on the M13 from the Bottom of Cowies Hill to the crowd-encrusted crest of 45th Cutting. These are the kays where we ask ourselves, why am I doing this? This has nothing to do with the amount of distance covered in training. The outcome of the questioning in all these scenarios, from 800m to 100 miles, is down to the D’s underpinning your running: The Dream, Desire, Determination, and Deep-seated Desire to Dominate!

Go Forth and Conquer
As we enter SA’s traditional “ultra season,” do not get caught up solely in Distance. That’s only one small portion of your potential success. The real Determinate of your success lies in the Dreams in your mind, and your mind has to accept the reality of your ability before it becomes physically possible. Work on the Dreams, Desire, Direction, Determination and Discipline, go steady with the Distance, and avoid Distraction – you will be amazed at what you can achieve.

When the surgeon says you shouldn’t be alive, you know you’ve had a narrow escape, says Wendy Seller, and when he adds that it’s probably only the fact that you run that you survived, you find extra motivation to keep running! – BY SEAN FALCONER

It was two weeks after her first 42km at the Sanlam Cape Town Marathon last September, and Wendy Seller’s thoughts were already on her next race. Her goal was to fit in five more half marathons by November in order to celebrate the one-year anniversary of her first 21km by running her 21st half at Soweto, and she had several pre-entries lined up for the various races she intended running… but something was not quite right.

The 39-year-old Johannesburg-based graphic designer and mother of two young boys, Diego (10) and Rocco (5), had struggled with various injury niggles all along her right side for several months before the marathon. “I think I picked up the injury at the MTN Half Marathon in June, and that led to a never-ending battle, because the injury kept moving up and down my left side. Then I woke up one morning and my left side felt lame. The chiro realigned my hips, and like a typical stubborn runner, I said I was doing that marathon, whether I run it or crawl it on my eyelashes!” says Wendy.

She ended up running the marathon with her whole side taped up under her running kit, but says she still managed to dance at all the water tables and have a real ‘jol’ the whole way. “I ran it solidly, and did much less walking than I expected, but hyperventilated at the finish. At the time I thought it was due to the excitement of finishing my first marathon, but it turns out it was actually due to too little oxygen.” And things were about to get a lot worse.

Mystery Symptoms
Two weeks after the marathon, she woke one Sunday with a sore neck and shoulder on the left side, which she put down to having slept badly. “I also had a headache and was off-colour, but didn’t think too much of it,” she says. “On the Monday it was still there, so I decided not to run; Tuesday there was no change, and there was now a constant headache behind my right eye. On the Wednesday I played golf with the kids, who were on holiday, and on the way home I stopped at the chemist for an anti-inflammatory. That afternoon I started to swell, getting puffy around the jaw and collar bone, which I thought was just a side-effect of the anti-inflammatory.”

The following morning she took her car in for a service, then Ubered home, where she saw herself in the mirror and realised she was now so swollen that she couldn’t make out her jaw line or shoulder, due to a massive fluid build-up, so she decided it was time to see a doctor. All the tests seemed normal, and the X-ray just showed fluid, so the doctor couldn’t pinpoint the problem and scheduled Wendy for a sonar at 2pm that afternoon. “I phoned my mom to fetch me, as my car was at the mechanic, and we drove there in heavy rain that afternoon.”

“They did a quick scan of both sides, and I then had to wait an hour for the results, but eventually they gave me a little brown envelope and said I must go straight to my doctor immediately. As my mom reversed out of the parking lot, my doctor phoned to say it was an emergency and that I must get to Sunninghill Hospital urgently, because the surgeon was waiting for me. My 70-year-old mom grabbed the envelope, then took off. I’ve never seen her drive like that – she even ramped pavements, which the kids thought was very funny! Meanwhile, I googled a deep vein thrombosis in the carotid artery… It said survival prospects were 0%.”

Trying to Stay Calm
When they arrived at the hospital, Wendy told her mom to take the kids home while trying not to panic in front of them, and called her friend Sandy to come help her. “She filled in the forms as they put sensors all over me and took 26 blood samples to test every marker in my body! At 5pm the surgeon came to see me and spotted that I had no vision in my right eye, which he said was due to the limited supply of oxygen my brain was receiving. I hadn’t even noticed – instead, typical runner, I actually asked when I would be able to run again. He just laughed, and said he should have known I would ask that, since he was also a runner, then said, ‘You will run again, but first we need to save your life.’”

Wendy was told she would go into surgery on Friday afternoon and was put on blood thinners, endured numerous injections in the stomach and made to drink a lot of water. Unsurprisingly, she barely slept that night. The next morning, the anaesthetist came to check on her prior to the operation, saying she was third in line and scheduled to go in at 1pm, but she says he kept looking at the monitors. “Fifteen minutes later I was in theatre. I didn’t know it at the time, but he had spotted my oxygen levels dropping at a rapid rate. I was literally dying in front of him!”

The surgeon did an angioplasty through her arm in an operation that lasted three and a half hours, and when she came round again, he came to see her. “He told me only God knows how I was still alive, because the blockages appeared to have been there before the marathon. It turns out I was born with some veins and arteries in the wrong place, between my ribs and collar bone, so every time I moved my arm I would pinch them. However, the body adapts, so I had grown many smaller capillary veins to compensate. He said that probably would have given me problems later in life anyway, but the real problem now was the birth control pill I was on to maintain a normal cycle. It had caused microscopic blood clots, which had built up and begun blocking these tiny capillaries, so I had no bloodflow and oxygen on my left side from my throat to my elbow. He said he didn’t know how I had survived, let alone run a marathon, but that my running fitness had probably saved my life!”

Back on the Road
Thanks to that fitness, Wendy bounced back from the operation quickly. By the following Tuesday she was already driving her kids to school, and the next day did her first walk, but to her great regret, she had to ask her running friends to sell all her half marathon pre-entries lined up for the next few months. Another operation followed 20 days later, to remove the rib that was pinching her vein, and she says that actually knocked her more than the first operation. Still, she was walking again soon after the second op, and walked her first parkrun 5km four weeks later.

She then ran the Pirates Hat Race in Joburg, followed by the Gansbaai 10km down in the Cape while on holiday, but says it was an interesting experience. “I actually managed to run most of it, but with a different posture. I had been hunched and slouched, due to not getting enough oxygen, and that had led to the injuries, because I was dragging my legs.” She then did the Dis-Chem 5km Dash in Joburg, the Randburg Valentines 10km and the new Hot Legs 15km race as she steadily built back up to fitness. “I can run fairly hard again, but have to run consistently so as not to spike my heart rate. I’m just enjoying the time on my legs, and finishing races with a smile on my face.”

Doing Things Differently
These days Wendy wears an ICE band on her wrist with her brother’s contact details, in case anything happens while she is out running, and she says she has been amazed by the phenomenal support her running family gives her. “We have a WhatsApp group where I let them know when I am going running, and they check my Strava results, and encourage me. Also, thanks to social media, my running club and running friends, I can’t go anywhere without people hugging me and saying welcome back, and how surprised they are to see me running again so soon.”

“I’m actually more determined than ever to run… it is hard to accept eight minutes per kay when I can remember flying at 5:45 per kay, but I’m getting there bit by bit. Fortunately, I’m off the blood-thinners now, which had side-effects that included low energy, fluid retention, and sore bones in my feet, and my blood tests show that the markers for blood clots are gone. Added to that, I am watching my diet carefully and trying to get more sleep.”

Unsurprisingly, this frightening near-death experience has made Wendy rethink a lot of things about her life and attitude, and she says she is doing things differently now. “I could have gotten out of bed one morning, dislodged a clot, and died on the spot, or during a race. It made me realise that my life had been passing me by, and that life is there to be lived, so whether you choose to climb a mountain or take up painting, or run marathons, you should just go for it.”

“It’s given me a new lease on life, and I’m now doing much more with my boys, going on new adventures, and giving them more time. I’m also encouraging them to run, and we do parkruns together as well as the Zoo Trot events each month. Overall, I’m no longer focused on having the right house, a pool or car, but on quality of life and relationships. And if my story and my new attitude can inspire one other person to get off the couch to take up running, then I will be happy.”

Trust the process, always bring the fire… that’s the attitude of two young distance running friends and rivals from Cape Town, Ashley Smith and Timmy Timoteus, who have both overcome difficult upbringings to chase success in running. – BY PJ MOSES

The action on the track has really hotted up in Cape Town in recent months, thanks in part to the efforts and attitude of two young guns of running. Ashley Smith posted the third-fastest time over 5000m in SA in 2017 with a blistering 13:55 personal best, while Anthony ‘Timmy’ Timoteus started this year with a sub-30-minute 10,000m on a windy day in the Mother City. Sometimes running against each other, sometimes helping each other push for faster times, these two young athletes bring a healthy friendship and rivalry to the track, to go with their incredibly positive outlooks.

Bring the fire
When he was younger, Ashley wanted to be a soccer player, so he enrolled at the Western Cape School of Sport, but says the coaches didn’t see any footballing talent in him. “They told me the soccer teams were full, so I tried out for running instead. I have no regrets about that now.” That saw him competing in distances from 1500m to 5000m as well as the steeplechase, and says, “I had a successful high school career, making the provincial teams every year, and that’s where I met Timmy and many of the other guys who are currently making their mark on the Cape running scene.”

His performances led to the offer of a scholarship to study at California Baptist University in the USA. “It was an amazing chance, and I’m glad I took it, but after one semester I knew that it was not for me. I decided to come back and rather focus on building a career and a life here, where my heart is. I felt I need to be an example and give back to my community, by showing them that even though life is not easy, success will come if you are prepared to put in the work. Before I left for America, people saw me running around Mitchells Plain and thought I was a bit nuts. Now they see me differently, and have become more supportive, and even cheer me on.”

Coached by Duane Fortuin, Ashley is aiming to qualify for some European races this year, and with the backing of Endurocad and mentors like Nolene Conrad and Elana Meyer, he says he is not putting limits on his dreams. “I am making a lot of sacrifices to reach my goals. I’ve always been very involved in the Cape Minstrel culture, which is an important part of who I am, but athletics has a limited lifespan and I need to put everything into it now. I take running personally, and the losses hit me hard, but also motivate me. Like American running legend, Steve Prefontaine, I am committed to pace, and there is a fast group of young guys in Cape Town now, so I believe that if we bring the fire, then the running world will burn.”

Trust the process
Bellville South is a hard place to grow up, and many kids from this area grow up without much hope of an escape to a better future. In contrast, Timmy always saw sport as his ticket out, and not just for himself, but his family as well. “It was never easy, but I kept going, because I knew this is the path that is right for me,” says Timmy.

“My first coach, Elton Esterhuizen, believed in me, after a lot of nagging on my part for him to become my coach, and he allowed me to express myself as a 13-year-old. I won all my cross-country and track races that year, and then I was offered a scholarship from two high schools, but I chose Bellville South High. I wanted to make a difference within my community, to inspire others and show them that nothing was impossible. You need to work hard to be rewarded, and I even ran from my house in Bellville South to UWC for training. People thought I was crazy, but I was just a kid working toward his dream.”

Timmy has had to overcome some hurdles along the way, notably when he was 17. “I made my first WP team that year, but it was also the year that my father passed away. I felt like all my dreams were coming to an end, but I was blessed with a second father figure and a new coach, Glenn Bentley. He kept me on the right path, and with his help and guidance, I am now a fourth-year student at UWC, something I never thought possible, and this year has started well.”

“I broke 30 minutes in the 10,000m at Green Point, with Ashley’s help, and I have been selected to go to Switzerland with the SA University Team later this year. Trust the process is my motto, because I have faced setbacks, but I always remember that your current situation is not your destination. This talent that I have been blessed with won’t be realised if I am not willing to work hard and sacrifice for it.”

IMAGES: Roger Sedres/ImageSA

We had always wanted to visit Siem Reap in Cambodia, with its amazing temples like Angkor Wat and Angkor Bayon, so when we came across the Angkor Ultra Trail website by chance, we just had to adjust our trip to fit in with the race. – BY LIONEL & MARIE HILL

Scrolling through information regarding a vacation in Cambodia, our eyes fell on an item about the Angkor Ultra Trail, to be run for the third time in January. We had never done an international race on our previous travels, but here was an opportunity to combine travel with participation in a unique race right near the Angkor World Heritage Site that we wanted to visit. The friendly website made the entry process easy – the only stipulation was that entries must be accompanied by a medical clearance – and everything was put in motion to make this a reality.

The site said, “Runners will cross several exceptional sites dominated by mountains and temples, evolving through impressive landscapes over a vast area, where rice fields, forests and villages offer panoramas of surprising diversity,” and offered five distances, the Ultra Trail Angkor 128km, Bayon Trail Angkor 64km, Marathon Trail Angkor 42km, Jungle Trail Angkor 32km and Temple Run Angkor 16km.” With our age and fitness level in mind – I’m 76, Marie is 72 – and even though we still run races up to 21km most weekends, we still wanted to be capable of enjoying the holiday, so we opted for the 16km race.

Historical Site
Angkor Wat, or Capital Temple, is the largest religious monument in the world. It was originally constructed by the Khmer Empire in the early 12th century as a Hindu temple, but by the end of that century had transformed into a Buddhist temple. Since then it has become a symbol of Cambodia, appearing on the national flag, and is the country's prime tourist attraction. Today it forms part of the Angkor UNESCO World Heritage Site along with Angkor Thom, the inner royal city, and a number of other temples, including Angkor Bayon.

We arrived in Siem Reap a week before the race, allowing us plenty of time for sightseeing and getting acclimatised. We did a lot of travelling, walking and climbing to see all the temples, then took a day off to rest and prepare for the race. Registration was in the Angkor Paradise Hotel, and it was no problem organising a tuk-tuk to this venue. Finally, race day arrived, and once again we took a tuk-tuk in the dark to the start point at Elephant Terrace, in front of the ruins of the Royal Palace. The venue was a hive of activity, with various briefings for just over 700 athletes from 40 countries doing the various distances, and soon we were on the bus to the 16km start.

Although the humidity was high, forcing us to walk much of the way, it was bearable, and the terrain was mainly shaded footpaths through the dense forests, past majestic temples, as well as dirt roads through rural villages. However, at one stage we had to cross a river, with water about knee-high. (Guess who had to carry who?) The refreshment tables were stocked with drinks, chocolates and fruit, so no chance of getting hungry here, and very interesting was seeing the Tourism Police as marshals on the route.

While running amongst so many nationalities made it hard to communicate at times, we runners are a friendly lot, so we managed, especially when the fitter, younger athletes participating in the longer events wanted to pass us. Marie and I took our time, stopping to take countless photos, but finally after just over three hours, we ran past Angkor Wat and arrived back at the Elephant Terrace to enjoy the aftermath of the race and the company of our fellow athletes. All participants also received a Participation Pass which allows one to stroll through the Conservation Area and temples on the day. What an experience!

You’ll find more info on the race at www.ultratrail-angkor.com

IMAGES: www.photos.sdpo.com & courtesy www.gde-fon.com

The immune system is the body’s defence against illness and infection, and it is boosted by regular, moderate exercise. On the flip side, intense training may cause immuno-suppression in athletes, so to minimise the risk of infection and improve recovery, remember these nutritional tips. – BY ESMÉ MARÉ, REGISTERED DIETICIAN

When you’re training hard, especially in the build-up to a target race, it is often the combination of intense training and inadequate nutrition that decreases your athletic performance, and this will also create a higher risk of illness. Therefore, take some of this advice into consideration in the next few months, especially as the flu season hits the country just as you may be preparing for a big race.

Health Checklist
Start by keeping a simple health check-list for yourself, and make sure you meet all these requirements:
• Get enough rest: Incorporate sufficient rest days in your training programme and ensure adequate sleep for at least seven hours per night.
• Avoid crash-dieting and rapid weight-loss: Chronically undersupplying energy, often done by athletes, compromises the immune cell activity, so it is important to time meals to meet your requirements. Even a subtle delay in food consumption after training may have negative effects. For example, to prevent the degradation of the immune system, ensure that within an hour after strenuous training there is a sufficient intake of energy (carbohydrate and protein) to avoid hypoglycaemia.
• Plan your meals: Organising your daily food intake is of great importance to ensure that the correct foods are consumed in order to meet the nutritional goals for optimal training, recovery and competition.
• Get the essentials: Having an adequate dietary intake of protein and specific micronutrients, including vitamins A, C, E, B6 and B12 along with iron, zinc, copper and selenium, are all critical for the maintenance of optimum immune function. Probiotics also play an important role in enhancing gut and immune function, minimising the risk of illness. The important question for athletes is whether or not supplemental form or mega doses of these nutrients are beneficial. Athletes should rather invest in nutrient-rich foods and fluids that are critical for maintaining immune system health, which will provide them with sufficient energy, vitamins, minerals and other important chemicals found naturally in food.

Healthy Tips
So that’s the theory… here are a few examples of putting it into practice:
• Include high-fibre carbohydrates such as whole-wheat, multi-grain or low-GI seeded breads, fibre-rich cereals (or add oat bran to meals), brown-rice or whole-wheat pasta in your diet.
• Select a variety of fruits and vegetables that are packed with nutrients, and keep your plate colourful – the more colour, the better! Fresh fruit makes a good snack between training sessions, and include the peels and skins of the fruit and vegetables to increase your fibre intake.
• Include dairy such as milk, cheese and yoghurt that contains probiotics.
• Consume whole-foods instead of processed foods.

These nutritional tips cannot guarantee that you will not catch a cold or the flu as your training peaks, but by eating healthier you will give yourself a much better chance of staying on the road instead of staying in bed!

Runners have a way of talking about their running passion that a non-runner will never quite understand, or appreciate, so I thought I would issue a little apology for our running obsession… – BY LIZETTE DU PLESSIS

If you’ve ever run a marathon, or a half marathon, oh heck, any sort of race, ever, you’ve totally done this before: Bored someone to tears with every intricate detail of every single second of your racing endeavour. On the one hand, you should be proud of your accomplishment. You did it, you’re awesome! But on the other hand, does the rest of the world really need to hear about the stitch you developed at 7.6km, or that nasty blister you developed around 14.5km, and how you had to stop for a minute at the next water station to pop it? No, they definitely do not.

We’ve all caught ourselves doing this from time to time, humble-bragging about our various running-related accomplishments, but let me show you how annoying it is… and I must warn you, this is going to be pretty unbearable.

Do I have a story for you!
Let me tell you about my race last Saturday. But first I simply have to go pretty in-depth about my months of preparation, talk about all the encouragement and support I received from friends and family, and give you a kilometre-by-kilometre assessment of my state of mind and physical condition during the training and build-up, and then the race itself.

I hate to say it, but this is going to take quite a bit of your time. Split times, cramping, hydration levels, chafing, you're about to hear all of that, plus I'll be dwelling on one point around 17km when I considered stopping, but then decided to keep going because I'd already come so far. There's a lot to cover, so make yourself comfortable.

I'll inevitably start with how I carbo-loaded the night before the race, which by itself will not be a particularly long or objectionable story, but let me assure you it will segue right into an excruciatingly detailed explanation of the diet I maintain to stay in peak physical shape. And that, in turn, will lead into my training regimen, my special lightweight marathon gear, and, unfortunately for you, a lengthy period during which I expound upon the health benefits of distance running.

Bear with me…
I know this isn't the kind of thing you want to listen to – hey, no one does, not even fellow runners – but the good news is I'm going to include several funny anecdotes about my running partner, Esna, a person you don't know and couldn't possibly be interested in hearing about. But including her adds so much more important detail to my story!

Believe me, if I could stop myself from talking about this, I would. But I can't… and so I'm going to tell you all about my personal best time, and out of politeness, you will have to pretend to be impressed by that number, even though to you it will seem completely arbitrary and hold no meaning at all.

You'll also be hearing quite a bit about the sense of accomplishment I felt upon finishing the race. You're really going to hate that part, trust me, because there will be detestable phrases like, “I never thought I could do it, but I made it,” and “It truly was a life-changing experience,” and “It's a huge commitment, but definitely worth it.” I can barely express how insufferable I'm going to be.

But wait, there’s more!
I'm so sorry, I know you've done nothing to deserve this, but right when you think I'm finished talking, just when you get your hopes up, I'll mention how this wasn't my first race, and then you're going to hear details of three other races of similar distance, just for comparison. I can't even imagine how horrible it will be for you to hear still more running stuff, and how I believe I've progressed as a runner, etc, etc, but by this point, there just won't be any getting around it.

And while it is at best tangentially related, I may at any moment during the conversation launch into an agonising digression on the merits of five-day juice cleanses. I beg your forgiveness. Again.

Worst of all, though, I'm definitely going to run more races in the future, so I'll have to tell you all about the various races I'm thinking about entering, and the pros and cons of each course, the start times and travelling distances and entry fees and qualifying requirements, and more. Please, accept my deepest apologies in advance, because as excruciating as today's discussion already is, it won't end here.

Just can’t help myself…
Here's the truly awful part: Every single day during my weeks of preparation leading up to the next race, I'm going to make you stop whatever you're doing to tell you the number of kilometres I ran the previous evening, and what my heart rate was. I'll also tell you that you should run one of these things, too, because if I can run, so can you. Yes, I will actually say that to you.

I honestly can't convey how intensely sorry I feel that all these words will soon be coming out of my mouth, but you have been warned. I'm really, really sorry.

With a frustrating injury lay-off now behind him, Lusapho April is determined to get back to the world class marathon performances that saw him win or podium at Big City Marathons in Europe and the USA, as well as run in two Olympic Marathons, and it starts with the Boston Marathon this month. – BY SEAN FALCONER

Boston is not only the oldest Big City Marathon in the world, having been run for the first time in 1897, it is also one of the most prestigious, but getting into the starting field is not easy. As an average Joe runner, you need to qualify by running another marathon, and the qualifying time standards are pretty steep. A male runner in the 18-34 age category needs to run 3:05 or faster just to be considered, and even then your entry goes into a ballot system if there are more entries than spots available – which there usually are.

Another way to get into Boston is to be invited to be part of the elite field – as an IAAF Gold Label race, the Boston organisers needs to invite a certain number of elite athletes capable of world class times, from a certain number of countries – so to get an invite, you need to consistently be amongst the best in the world. It is therefore a real feather in the cap that 35-year-old South African marathon star and two-time Olympian Lusapho April will be lining up for his third Boston Marathon on Monday 16 April.

His previous two Boston runs in 2014 and 2015 produced commendable 15th and 12th positions respectively, and having recently returned to action after a frustrating injury lay-off for the last few months of 2017, he says he is aiming to improve on those results. “The injury is a thing of the past and I am ready to race. Hopefully my body will respond on the day of the race and I will do well,” says Lusapho.

“I want to improve on my previous performances in Boston, so I’ll be going for at least a top 10. The downhill course hammers your quads, but I know what to expect, and the races in the USA tend not to be fast from the start, more like a champs race, which plays to my strengths. It just depends which way the wind is blowing… the guys have run 2:03 on that course, but they had a strong tailwind that year. Both times I went there, we had no tailwind; it was just very hot or very cold.”

Running Talent
Lusapho is one of the quietest elite runners in SA – in terms of speaking. In fact, the phrase “under the radar” seems appropriate in describing his character, and he prefers to let his feet do the talking. That began in primary school, in Uitenhage in the Eastern Cape, where early success saw him selected for the Eastern Province under-13 cross-country team. In 1996 he started training with long-time coach and mentor Karen Zimmerman, joining her Atalanta Athletics Club training group in Port Elizabeth. She later became head coach at the University of Fort Hare, where Lusapho enrolled for a B.A. in Human Movement Studies. While there, he won numerous SASSU Student Champs titles and represented SA at the World Student Games.

Now based in East London, having followed Karen there, Lusapho says they’ve developed not only an effective working relationship over the last 23 years, but also a strong bond. “We’ve got a good relationship and I think we make a good combination. We don’t worry about the competition, we just think about doing better for us. But she’s never happy – even when I win, she always says I can run faster!” says Lusapho with a naughty grin.

Amongst his many running accolades are multiple Eastern Province and Border titles at both junior and senior levels in track, road and cross-country, and he was South African Junior Half Marathon Champion in 2001. He also medalled at both the SA Track & Field and SA Half Marathon Champs, was crowned SA Marathon Champ in 2011, and still holds the SA record for 25km. Added to that, he has represented SA in numerous international competitions, including the 2012 and 2016 Olympic Marathons – he finished 43rd in London, after taking a fall mid-race, and 24th in Rio – as well as the World Cross Country Champs and World Half Marathon Champs.

Big City Pedigree
However, it’s in the Big City Marathons where Lusapho has really made his mark. Besides those two top 15 finishes in Boston, he is the only athlete to have won the Hannover Marathon in Germany three times (2011, 2013 and 2016), with a PB of 2:08:32 run on that course, and finished third in the New York Marathon in 2013, followed by 11th place in the Big Apple in 2014. Then in the second half of 2015, he wanted to qualify for the SA Marathon team for Rio, so he went to the Berlin Marathon aiming for a fast qualifier, but was unfortunately forced to bail late in the race.

“Three weeks before the race I developed a niggle in my leg, and it just got worse, so I ended up DNFing in Berlin. I eventually bailed at 38km because I just couldn’t carry on. That meant I was under pressure in early 2016, but I knew I could clock a good time for Rio, so I went back to Hannover and won my third title there.” He duly represented South Africa in the Olympic Marathon, but says the conditions knocked the stuffing out of him.

“Rio was good, except for the humidity. I don’t like running in the heat, which is why the marathons in Europe and the USA suit me so well. They are usually quite cold. The Big City Marathons have also been good for my career. Winning Hannover opened doors for me, leading to invites to run in New York, Boston and Berlin, and I love going back there, because I am always treated well. The people in Hannover even recognise me now. But Boston is the big goal now, because I have not ran as well there yet as I think I can, and then I plan to run another marathon before the end of the year. I would love to go back to New York in November, Besides the wonderful race, I also love sightseeing in the city, visiting places like the Statue of Liberty, Empire State Building and Times Square.”

Coming Back from Injury
Following his good performances in Hannover and Rio in 2016, Lusapho was also selected to run the marathon at the 2017 World Champs in London, but an eleventh hour technical problem with his paperwork prevented him from travelling to London, and then he picked up the injury that put him out of action for the rest of 2017 anyway. Now that the injury is behind him, he says he is ready to push on again, and wants to repay the faith shown in him not only by Karen, but also his sponsors, adidas and Volkswagen.

When not running, Lusapho likes to spend time with his two daughters, Avuzwa (8) and little Aluyolo (eight months), with reading and sleeping filling most of the rest of his ‘down time,’ but there has been little of that lately as he has rebuilt his fitness. “We’ve been doing altitude training in Hogsback, at between 1500m and 2000m above sea level, and I’ve been doing up to 220km a week in peak mileage weeks, with two sessions a day. Most of my training in East London is on the road or track, because the city doesn’t have much in off-road options, but in Hogsback it’s great to hit the trails.”

A notable aspect of Lusapho’s career thus far has been his sparse racing schedule. Not only has he resisted the lure of the high-paying ultra-marathons that dominate the SA road running scene, but he also limits the number of local races he does, preferring to focus on quality training and a steady build-up to big goal races overseas. In contrast, many a promising young athlete in this country has burnt out quickly from over-racing, or moved up to the ultras at a young age and lost much of their natural speed. “I’ve got a few more years left in my legs to do well in marathons, and with the approach my coach and I are using, we’re not going to change anything, we’re going to stick to what works for me. I know what I’m capable of, and I believe in what we’re doing.”