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Healthy Lunches on the go

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The
problem with convenient bought lunches is that they can be high in unwanted fat
(especially saturated fat), sugar and salt, as well as nutritionally deficient
in things like fibre and good quality protein. So when choosing your lunch,
keep the following in mind and choose wisely:

?              
For a low-calorie lunch, look for 450Kcal or less per
meal.

?              
Remember that ‘Low Fat’ means 3g fat or less per 100g.

?              
Low saturated fat = 1.5g saturates or less per 100g.

?              
High protein means that at least 20% of the calories
need to come from protein.

?              
High fibre = at least 6g fibre per 100g.

?              
Low salt = 0.3g salt or less per 100g, or 140mg of
sodium or less per 100g.

 

HEALTHY OPTIONS

Here
are some healthy options to consider:

 

Nandos Vitality Meal

(Grilled
chicken breast, flame-grilled mealie and regular salad)

?        
Low-calorie: Only 345Kcal per meal.

?        
Low fat: 6.1g per meal (1.1g per 100g) – without added
salad dressing, though!

?        
Low saturated fat: 1.4g per meal (0.2g per 100g).

?        
High protein: 6.3g per meal (40% of calories come from
protein).

?        
Low salt: 99mg sodium per 100g.

 

Woolworths Sushi Mini Combo 2 Go

(Prawn
Nigiri, Rainbow Roll, Cucumber, Mayo, Sesame Seed Maki, Wasabi, Pickled Ginger,
Soya Sauce Sachet)

?        
Low-calorie: Only 106Kcal per meal.

?        
Low fat: 3.3g per meal (2.3g per 100g).

?        
Low saturated fat: 0.4g per meal (0.27g per 100g).

?        
Low salt: 173mg sodium per meal (120mg sodium per
100g).

 

Woolworths Chicken Salad & Fat-free Cottage Cheese Sandwich 2 Go

?        
Low-calorie: Only 374Kcal per meal.

?        
Low fat: 6.5 g per meal (2.5 g per 100g).

?        
Low saturated fat: 0.6g per meal (0.4g per 100g).

?        
High protein: 27.7g per meal (30% of calories come
from protein).

 

Kauai Thai Chicken Salad (without dressing)

?        
Low-calorie: Only 279Kcal per meal.

?        
Low fat: 7g per meal (les than 3g per 100g).

?        
Low saturated fat: 1g per meal (less than 1.5g per
100g).

?        
High protein: 29g per meal (less than 30% of calories
come from protein).

GOLDEN GATE CHALLENGE

Running for Office

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Dr Sibongiseni
Dhlomo is a man of action. This is clear from the word go when requesting an
interview with the man who runs the state of health affairs in the province of KwaZulu-Natal. Not an easy task for
anyone, as KZN is the province with the highest HIV prevalence in the country. But
in spite of the busyness that inevitably goes with the job, Dr Dhlomo responds
the same day to a request for an interview and within days the interview is
done and dusted!

 

GETTING IT DONE

The budget
for health in KZN could be reduced by far and the money rather used elsewhere
if he could convince everyone in KZN about the the value of exercise, says Dr
Dhlomo, a passionate athlete and advocate for raising the quality of lives of
ordinary people in KZN. In the past, he has continually
referred to a study done in United
States which claims that for every R1 spent
on the promotion of physical activity, there is a saving of R100 in medical
expenditure on non-communicable diseases.

 

Health and
sport have been a way of life for him throughout his life and career. He
excelled in the field of medicine at the University of Natal before pursuing
further studies in psychology and sociology, as well as attaining post-graduate
accolades in public health and strategic and project management. He has practised
as a medical practitioner, owned his own medical practice, served as an
academic at the University
of KwaZulu-Natal and
implemented various successful health projects.

 

“My
proudest moments in the field of medicine were seeing patients that had lost
hope, recovering, and seeing relatives of patients appreciate the help we gave
them. As MEC some of my proudest moments include running a successful male
medical circumcision campaign and seeing the KZN Department of Health reducing the
mother-to-child transmission of HIV from 21% to less than 3% in 2011.”

 

PRACTISE WHAT YOU PREACH

He is a
firm believer in the important of exercise, not only to reach individual
sporting goals, but most importantly because of the health benefits it brings.
“Not only does one delay the onset of non-communicable disease such as
hypertension, diabetes, cancers and arthritis, but if you already have these
diseases, you can reduce the treatment thereof because your body starts
rejuvenating itself through exercise.”

 

Dr Dhlomo is a man who likes a challenge and last year he
took on his very first Comrades Marathon after a businessman
in Newcastle dared him, saying that if he did so
he would donate a science laboratory to Sekusile
High School in Newcastle. Dr Dhlomo took on the challenge,
and also decided that he would run his very first Comrades in aid of charity. He
finished in 12:20 and did not make the cut-off, but the science laboratory was still
donated to the school and all four chosen charity projects received moneys
raised.

 

Dr Dhlomo
is a proud member of Phuma Nathi Athletic Club and is up at 5am every morning
to fit his run in. “I only train once a day, in the morning, but I make sure I
do it regularly. It keeps me stress- and disease-free, fit, and very
importantly, helps me to concentrate on my work. I am determined to go back to
Comrades this year and am hoping to make it!”

Triathlon Paradise

Tilda Taking Charge

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Nearly 20 years have passed since
she won the Comrades Marathon in 1993, but not much has changed for Tilda
Tearle. With her slight figure and trademark ponytail blonde hair, Tilda is
still a regular face at road running events in KwaZulu-Natal, her home province. Most
noticeable in all of Tilda’s achievements over the last 20 years was her attitude
towards running long distances, and this was her supreme asset. Today she still
runs for the pure love of it. Running is her daily prescription, and hers
remains a face that inspires young runners to keep going.

 

RUNNING HABITS

In every
photograph of Tilda Tearle through the decades, she has been pictured running
with her iconic blonde ponytails or plaits – a big-race routine. “It is such a
habit that I feel uncomfortable if I tie my hair up any other way,” she
explains. She has other habits, too, like running with her trusted hankie –
without it, she feels completely lost. On a training run before a competitive
race, she wears her intended race socks and if it’s not a good run, she won’t
run in them come race day. She’ll keep trying out different pairs of socks to
find the perfect match. Everything has to be tried and tested! And before a big
race, Tilda has a cup of filter coffee, saying that she would feel distressed
without it.

 

Clearly it’s
worked for her. Running the Comrades 26 times, Tilda has captured three gold
medals, but it should be pointed out that only the top three or five women got
gold in those days, and she actually finished in the top 10 for 10 consecutive
years from 1986 to 1995. Her progress up the Comrades rankings in the
90s was highlighted by her cautious pacing, leaving her legs strong for the
last stretch. That saw her place fourth in 1990, followed by
third in 1991 and second in 1992, and she started the 1993 race as the
favourite.

 

“I just had
to come first in 1993. I remember the day quite well. I had a virtually
problem-free run. I didn’t take the lead until Cowies Hill, with 16km to go. Up
to there I had been coming second, but had paced myself conservatively so had
what I needed to run hard from there,” Tilda explains. Clutching a rose in her hand,
Tilda crossed the finish line in a time of 6:55:07, more than five minutes
ahead of Rae Bisschoff.

 

Tilda remembers Durban’s local support and feels that
spectator support is crucial to keep you going. She also remembers her husband
Clive, who was also running the Comrades in 1993, stopping in Kloof just to
watch her cross the finish line on a roadside television before he carried on to
finish later on.

 

CELEBRATING
IN BUBBLES

A day after the Comrades win, a photograph
of Tilda and Clive appeared on the front page of the Daily News. But it was no ordinary running photograph showing Tilda’s
ponytails, nor her elation at the finish line. “The photographer had phoned and
asked if he could come and take a few pictures at our home. He decided to do
the picture as something a bit different,” she explains. So Tilda and Clive
were pictured together in a bubble bath – a memory that still sticks with many.
“To this day, people say ‘I remember you in the bubble bath’.”

 

STARTING OUT

Tilda started
running in 1983 and ran her first Comrades a year later. “There
was a guy in the office where I worked who was running Comrades in 1983. He was
always on about it! I then said to him that I would start running and run it
the following year. He was quite sceptical about it, but after a few months he
realised that he had competition,” says Tilda. He took her to join Savages Athletic
Club in Durban,
and she has been a member ever since. A year later, Tilda beat her office colleague
by a full hour-and-a-half in the 1984 Comrades.

 

Since then, Tilda has had an
enduring love-affair with the world’s biggest ultra-marathon and enjoys the solidarity
and friendships formed through the sport. ”I believe it is a privilege to run
Comrades. The race is also a great leveller. It can make grown men cry!” she
says. Tilda will be running her 27th Comrades this year and wants to
make it to 30.

 

THE
RUNNING DRUG

Due to injury in 1997 and 1998,
Tilda couldn’t compete in any running events, which was problematic for her
lifestyle, “It was difficult. I enjoy running and can honestly say that I enjoy
training for Comrades. I run many races leading up to Comrades and love the
camaraderie amongst runners. I run nearly every day of my life. It is my daily
drug.”

 

In her heyday, Tilda was running
5000km a year. Now, she runs around 3000km a year and takes races as they come.
“I have probably run once around the world! I am not really competitive
anymore. There are a few runners I like to beat, but just for the fun of it.
Luckily I have been blessed with a pair of legs that are still going well after
all these years,” she says.

 

While the Comrades has been her main
focus, Tilda also came second in the Two Oceans Marathon in 1993, ran her best
marathon time of 2:48 at the old Ford Marathon in Durban, has always enjoyed
the Hillcrest Marathon, as recently discovered a new love for trail races,
notably at the Umhlanga Festival. She says she started running trail runs
organised by Buzz Bolton last year and loves the ‘toughness’ they give a runner.
“I have thoroughly enjoyed crossing rivers, running in the bush and on the
beach. It is challenging but makes a nice change from tar roads,” she says.

 

TILDA’S
TOUCH

To run marathon after marathon,
you need an expert’s advice and the will of a champion. For Tilda, fitness
throughout the years was never an issue training-wise. It was all about
preparation to get used to the distance. “Before, I will run a few 21km races
to give me a bit of speed. I may run a 32km training run and then on the day of
the 42km, I try and run two even halves,” she says.

 

And to all those who want to
compete year
in and year out? “Treat Comrades with respect. Train properly. Do lots
of long runs and on the day start slowly. If you don’t have a health problem or
are not too overweight, then you can run. Maybe not Comrades at first, aim for
something shorter. You may surprise yourself.”

 

Tilda and Clive live in Berea, Durban,
and will celebrate their 33rd anniversary this year. They enjoy
travelling, running together and going out for dinners. For the past 11 years,
Tilda has worked as a personal assistant for an advocate and has never been a
full-time athlete. Aside from her passion for running, Tilda is focusing on her
fitness in swimming her 15th Midmar Mile this year.. She also enjoys
reading, watching foreign films and oil painting.

 

“I always say ‘running is an
adult playground.’ I am not really competitive anymore and was happy to sew the
‘50’ age tags onto my running vest. I now have an excuse to run slower, no
questions asked. And the group I run with at Regent Harriers in Durban North call
ourselves the TAFTA Express” she explains, jokingly named after the welfare
organisation The Association For The Aged. Despite Tilda’s age, her love of
running has not wilted and her enthusiasm for the sport remains.

Conflicting Training Advice

More Shuttles, Please!

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The 2008 end-of-year tour to Australia will always be a special memory for Jean-Paul ‘JP’ Duminy, because it was then that he really cemented his place in the South African Proteas national team. The left-handed batsman and right-arm off-spin bowler had played for the national under-19 team in 2003 and made his debut in the national One Day International (ODI) team in 2004, but inconsistent form with the bat had seen him in and out of the team. Then in 2007 his batting started to click and he began to knock on the Test team door.


Called up for the first Test in Perth, JP scored 50 runs in the second innings and hit the winning runs after putting on an unbroken century partnership with AB de Villiers, then calmly stroked 166 in the second test first innings to save South Africa from a huge deficit, and the team went on to post a terrific nine-wicket win. And then in the third test he took his first wicket and also an incredible diving catch while sprinting full speed toward the boundary.


SPRINTS AND SHUTTLES
Thanks to his elegant batting, quick running between wickets and heroics in the field, JP has gone on to become one of the country’s most reliable international players, in all three formats of the game. And he says much of his success is down to his fitness. “The key is to train according to the type of player you are. Base fitness is key, so the odd long run is good from a test or first class cricket point of view, but specific training is what gets you through the tough periods. As a batsman, I prefer doing sprints and shuttle training, because that’s the bulk of the work I do during the game.”


JP, now 27, is currently contracted to play his domestic cricket for his hometown team, the Cape Cobras. He has also played County Cricket in England and was a high-profile ‘buy’ for the Mumbai Indians in the Indian Premier League (IPL). When asked if there is a difference in the pace of these various levels of the game, he says it isn’t that noticeable. “Things seem to happen a little bit quicker at international level, especially in the shorter formats of the game, but our fitness requirements are the same, because the national team medical staff wants domestic players to be at the standard of the national players if they get the call-up.”


That fitness, coupled with his natural agility and speed, has seen JP become one of the best fielders in the world, and when lined up alongside players like AB de Villiers, Herschelle Gibbs and Faf du Plessis, he has helped make the South African fielding circle extremely difficult to break. Naturally, a cricketer’s body takes a hammering from all the sprinting, diving, stretching, sliding, twisting and bending, but JP says he uses fitness training to get through that. “Batting, bowling and fielding all take a lot out of you, so I enjoy a bit of physical training before my net sessions.”


CHASING HONOURS
JP recently helped the Cobras win the national One Day Series Final against the Chevrolet Eagles, thus giving the franchise its third trophy in a year and cementing the Cape side’s dominance in domestic cricket, but JP is already looking ahead to winning more international and domestic honours. “If I do the hard work, the rewards are endless. A healthy, strong, fit body always contributes massively to your performance, so if I put in the work, I will see the results, and hopefully become a regular member of the Test squad. My aim is to be the best batsman in the world in any format.”


JP’S INTERNATIONAL STATS *
Tests: 12 matches, 518 runs (1 century, highest score 166); 11 wickets (best of 3/89); 12 catches
ODI’s: 81 matches, 2289 runs (2 centuries, highest score 129); 22 wickets (best of 3/31); 35 catches
T20: 32 matches, 715 runs (highest score 96); 5 wickets (best of 1/3); 16 catches
* Correct at 15 December 2011

Your own point-of-view

The Barry Holland Bus

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Marathon for the first time this year or want to dust off your running shoes after a long retirement, this is the training programme for you. Not only will it help you earn that special medal, you will also finish this race alongside an icon. Not many people can say they finished Comrades alongside someone who has done 40 in a row! In celebration of Barry’s great achievement, Modern Athlete has decided to honour this Comrades legend by giving you the chance to follow his training programme and hop into his Sub-10:30 bus come 3 June.


In this month’s edition we are featuring Barry’s full programme. As we all know life sometimes interferes with our running – and reading – and by publishing the full programme you can plan your races and long runs in advance. On top of this, we will publish monthly training tips from the legend himself.


For the full programme click here.


BARRY’S WORDS OF ADVICE
It is important to remember that January to May spells a long and hard five months of training. Our programme eases you into this incredible journey. Don’t try to do too much too soon. If you follow the programme you will steadily become stronger and by April you will be knocking off 45km runs quite comfortably.


SLOWLY CATCH THE MONKEY
The dangers of doing too much or trying to go beyond the programme are twofold. Firstly, you run the risk of injury, which will set your training back. You must listen to your body and it will tell you when enough is enough. Training for Comrades is all about the old adage of ‘Slowly, slowly catch the monkey.’


Secondly, you don’t want to get stale in your training. The road must not become the enemy. Here we cannot emphasise enough that rest days in a training programme are as important as quality days. The rest is what allows you to stay fresh and focused on your training. Enjoying your training is absolutely essential.


With Christmas behind us, it’s time to get serious about training for the greatest road race in the world. We will be with you all the way!

Motivation

Dis-Chem 2012: Happy New Running Year!

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Remember that no entries will be available on race day and you have to register and pick up your race number at registration venues beforehand. The main 21.1km event will start at 6am and the 5km Dash at 6:30am. The race is seeded, so make sure you are in the correct batch when the starter’s gun goes.


Because the race is so popular, parking can be hard to find, so make sure you get to the venue early and rather park a little further away to avoid congestion. Parking will be available at the Italian Club, only 200m from the start and at the Bedfordview Country Club. The Linksfield Road off-ramp will be open for traffic and you’ll be able to reach the Italian Club from there, but Riley Road will be closed, so keep this in mind when driving to the start.


Tune into DisChem2012 FM at 90.3FM on race morning to find out which roads to avoid, where the best parking spots are, and live race updates.


Remember, Modern Athlete pacesetters will be on the road on race day to help you reach your goal and several celebrities like Bruce Fordyce, Zola Pieterse and Brad Brown have confirmed they’ll be running, so if you think you can keep up with one of them, this is your chance.


EARLY BIRD
The first of the early bird prize winners have been chosen. Jose da Silva, race number 806, entered before the end of November and his number was selected at random to receive a pair of Saucony running shoes. Hopefully they will have been broken in by the time race day arrives!


Hot spot prizes will be up for grabs on race day for all DisChem21 Facebook and Twitter followers. Make sure you join the online conversation to stand in line for one of these prizes and get breaking news as we approach race day.

Do’s and Don’ts for 2012

The Training is Done… Time to become an IRONMAN!

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It’s been one of the most exciting journeys Modern Athlete has yet embarked on: In October last year, after being overwhelmed by applicants, we chose 10 novice triathletes to be coached and trained by one of the best in the business, Derick Marcisz. He is a triathlete with 41 years’ experience and numerous sporting achievements to his name. You don’t get much better than that! On top of that, our 10 team members were kitted out and supplied with sporting goods from a fabulous range of sponsors.


Over the next few months, the group quickly bonded, sharing that common goal: To cross the finish line and earn their well-deserved medals. Over the last couple of months, Modern Athlete also hosted a series of four workshops which were well attended by the public, who gained valuable practical and theoretical advice on all things triathlon.


There is not much left to say except that now is the time to shine. All 10 team members will be competing in Modern Athlete DARE TO TRI tri suits, so if you see them on the road, cheer them on! These girls and guys have given their all to make it to the starting line, and this is what they had to say about their hopes for the finish:


NEIL POTGIETER
Iroman 70.3 seemed unachievable. I then heard about the DARE TO TRI challenge and entered, thinking I have no chance of making the team… but then came the phone call which changed everything – my training, my goals and the idea I had of myself! At the finish, I might check the clock to see my time, look out for my family who hopefully saw me finish, look for my fellow team members, or maybe just collapse on the line and cry like a little girl! With so many things running through my head now already, I think I will have to walk across the line just to make sure I focus on that split second when you complete your first Ironman 70.3, because there will only be one moment like that in your life.


CASWELL MASWANGANYI
Nothing beats an Ironman event for prestige. It is a test of one’s staying power and sporting versatility, and ultimately a stepping stone to the full Ironman. When I cross that finish line, I will lift my hands and thank the Lord for having preserved me throughout the journey. Then I will do ten push-ups and collapse, waiting for my partner to lift me and then lift a banner with the words: “I did it!”


MACH? BOOYSEN
I wanted to do Ironman 70.3 to challenge myself both physically and mentally. I believe that this experience will be a great platform for future sport goals such as the Comrades, Argus and Midmar! When I finish, the very first thing that I would want to do is thank God for being so very blessed to be able to compete in such an awesome event and thank all of the people that made this journey possible and supported me.


BORIS KONJAR
There were definite ups and downs on this journey, like trying to shuffle through the myriad of advice and fighting with my own inner voice whether to train harder or rest more. This was an epic journey for a guy who has never learnt to swim and ran around the block coughing and spluttering. Swimming is still my biggest adversary, but I will not be defeated. Running has come as a bit of a surprise, as I am enjoying it immensely. I implore everyone to take on this challenge. Go forth and awaken the dormant champion inside you. In my mind, I already see my loved ones at the finish line, no doubt this will be emotional. A Lazy Boy at the finish would not hurt either…


KERRYN TRIM
A few years ago I thought running 1km was a challenge. Then I decided to stop saying ‘I can’t’. One fateful day in June I noticed that entries for 70.3 had opened. I had already completed a few half marathons and a 94.7 Cycle Challenge, so I was confident I could complete those distances. I needed a new challenge and also wanted to learn to swim, but never had the motivation. I decided to enter there and then so I wouldn’t have the opportunity to talk myself out of it. When I cross that finish line, the first thing I will do is send my parents a message to tell them I’m still alive.


HELENA CHAMBERLAIN
Personal growth, overcoming challenges and facing my fears defines me as a person. As a Comrades runner, I was looking for a new challenge and the Ironman 70.3 was an ideal stepping stone to the full Ironman. I have learnt and gained so much over the past few months. The first thing I will do when I cross the line will be to thank God for blessing me with the ability to finish this race. There are so many people not able to do it, and I feel extremely blessed. I will then call my husband, family and friends to share the good news with them.


ANDILE HLELA
Ironman training has become a lifestyle for me, and Ironman 70.3 is a giant leap towards the full Ironman, which of course comes with loads of bragging rights! I hope the DARE TO TRI team will inspire readers who wish to participate in such events and who think that it is not an achievable goal. My goal is to be an advocate for a healthy lifestyle, especially to the youth. Right now I am just focussing on getting to the finish, but a victory dance is a probability if my legs allow it! I will definitely be looking for my family, and of course, my phone, to get hold of all thee of little faith.


JOHAN VAN ROOYEN
Ironman events are a true test of mental and physical toughness and something that everyone should try at least once. In my journey, I quickly learnt that there are no boundaries to what my body is capable of. The main obstacle is mental limitations that we create for ourselves. Ironman 70.3 is a great stepping stone to prepare myself for my ultimate goal of finishing the full distance. When I cross that line, I would like to phone my kids, as they won’t be making the trip with us. Then I would like to support the rest of the athletes still out on the road, including the rest of the DARE TO TRI team, and of course, my wife, Christelle. Then it’s party time!


CHRISTELLE VAN ROOYEN
I never expected to be picked for the DARE TO TRI team, and this has challenged me in ways that I never thought possible. When I cross the finish line I will try and find Johan in the sea of faces. I will probably be crying, and thinking I did what four months ago I never thought I would do. I will know that with a lot of work from my side, support from my husband, children and family, and help from our DARE TO TRI coach and team members, it was achieved. And then I’m going to wonder what next?


SARAH-JANE HORSCROFT
I never thought I would be capable of doing Ironman 70.3, in fact I knew very little about it bar the fact that only ‘superheroes’ compete in them. Whilst I had regretted not trying a triathlon when I was younger, I still harboured the idea that perhaps one year I would get fit and try a mini-triathlon, but never an Ironman! Honestly, I doubt I would ever have done this and am so grateful to Modern Athlete for giving me this opportunity. I’m sure I will be terribly emotional at the finish, but I will call my family and thank everyone who has supported and encouraged me for the past months.



FINAL RACE DAY ADVICE


NUTRITION
• Only use what you have trained with.
• Make sure you take in enough liquid and carbs in the days leading up to the race.
• The bike leg is where you need to refuel.
• Have a good breakfast before the start.


SWIM START
• Start either to the left or right of the main pack.
• When the gun goes, wait 10 to 30 seconds to avoid the ‘washing machine’ effect.


TRANSITIONS
• Take it easy and have a plan what you need to do.
• Put on sunscreen even if it’s cloudy, and a lube product to prevent chafing.
• Remember your sunglasses and cycling gloves, and take the time to put on socks.


BIKE
• Don’t go off at a blistering speed. Take it easy for the first couple of kays.
• Then go hard enough, but not full-out. Keep enough in reserve for the run.
• Take it easy in the last 5km, spin the legs and get them ready for the run.


RUN
• Your legs WILL feel heavy the first couple of kays, but you will start feeling better.
• Find a steady pace and take a short walk if you have to.
• Enjoy the last couple of kays!


If you are one of hundreds of readers who followed our training programme, we wish you the best of luck on your big day. We know that you will be awesome! Most importnatly, ENJOY THE RACE. The feeling of finishing your first IROMAN 70.3 will stay with you forever!

CEO Cyclist

Set Some Goals

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Ever since I started running some eight years ago, I’ve enjoyed the sport so much and always will. But in order to get more out of the sport, you need to set yourself reasonable goals, and to achieve them, you need a training programme that will work for you.


I asked running friends which programme to use and every time one sentence popped up: “Try Dave Spence’s programme”. So I did, and from day one I knew that apart from hard work, perseverance and self-belief, you have to trust the programme you use.


After a silver at my very first Two Oceans Ultra in 2006, I thanked the late Dave, who was so grateful for the feedback that his programme worked for me. Every year I still set myself goals, and when I achieve them, the memory of Dave lives on. Thank you, Dave, for leaving us with so much of your knowledge to help us achieve our goals. – PAUL CONRADIE


Hooked on Running
I ran my first ever race last night! Bit miffed, ‘cause I didn’t win, but hey, I didn’t come last either. At first I was a bit nervous, as I only made the decision to run in the afternoon after Linda from Boksburg Athletic Club suggested I run. (Thank you, Linda, I am so glad I took your advice.) Just before leaving for the race, my son-in-law, Mark, said he would run with me, and that made everything a tad more exciting and enjoyable. Thank you, Mark.


When we got to Benoni Northerns, the atmosphere was electric. All the officials were friendly and so were the athletes, especially the Boksburg athletes who made me feel like one of the ‘family’. At the start we ended up somewhere in the middle of the group. If I had known there were so many good-looking chicks that run, I would have started 50 years ago!


The start was slow and I walked for a few minutes before I embarked on my jog, walk, stumble style of what I euphemistically call running. I was drawn along by the crowd and ran longer than I normally do before entering the stumbling stage. I was enjoying everything so much that I even forgot to breathe heavily.


Mark had gone ahead – I don’t think he can run as slowly as I do, it is a real art! Coming onto the field at the finish was just as exciting, with all the lights, people shouting and knowing that I was participating and not just a spectator.


Well, I am more than hooked on running now. I just wish I had much bigger lungs and stronger legs, but they will come! – IAN, a 68-year-old cancer survivor who climbed Kilimanjaro two years ago, after 3? years of cancer treatment.


Roll on Two Oceans!
I started running at the beginning of this year. At first it was a minute running and  five minutes of walking until I finished my ‘block.’ Gradually I improved and then started a 10km running programme.


When my hubby ran the 2011 Two Oceans Half Marathon, I did the 5km Fun Run and made it my goal to run the Two Oceans Half in 2012. I have since done twelve 10km races. Two weeks ago I started a 21km training programme and today I entered the Two Oceans Half Marathon.


I’m seeded in group E, but who cares, I’m actually going to be doing it, and of course, I just had to order the T-shirt so I can say “been there, done that, got the T-shirt.” However, this won’t be my last Two Oceans Half, although I’m pretty sure I will never do the Ultra. (Note the ‘pretty sure.’) – CAROL WARD, BOTHASIG

Running for Two

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Paula Radcliffe (36), the women’s marathon world record holder from England, ran a 10km race while seven months pregnant. On top of that, she kept her daily training routine alongside one of America’s top female marathoners, Kara Goucher, who fell pregnant the same time as Paula. The two women formed an instant bond when they found out they were both pregnant, and both ran right through their pregnancies, albeit at a slower pace. By the fifth month, Kara was still able to train twice a day and lift weights three days a week. Paula and Kara agreed that training during pregnancy wasn’t just about staying fit, but also about staying sane and not letting go of their passion.


CHANGING BODY
If you’ve been there, you can associate with the feeling: You are so excited about baby, but your body is expanding in ways that you are definitely not used to, while at the same time you find yourself still longing to do those races and time trials at pace.


While you won’t be able to compete at the same level you used to, there is definitely no need to sit on the couch for the next nine months. Rather make the next nine month’s running journey a memorable one. Just remember, if you have never run before your pregnancy, now is definitely not the time to start. Stick to other exercises such as swimming and spinning. But if you are a healthy individual who has run for most of your life, running is something your body knows and definitely something that will keep you sane. Most importantly, always consult your doctor before tackling anything.


Tips to get you into your running shoes and out the door.
• When you find out that you are pregnant, speak to your medical professional about continuing running. Remember, we are all different, and what’s best for one person is not always best for someone else.
• Assuming you are healthy and do have the go-ahead from your doctor to keep on running, don’t expect to run time trials at the same pace you used to. You WILL slow down and hills WILL probably start feeling like your worst enemy! Don’t get frustrated with your slower pace, because you will soon be back to your old form.
• Never underestimate the value of a good sports bra, especially when you’re pregnant.
• Keep your heart rate within a safe level.
• Be cautious on uneven surfaces as your centre of gravity changes as your abdomen expands.
• Stay hydrated and stop if you feel any pain.


Most importantly, listen to your body. After all, you are the only one who will know when something feels right or wrong.

Behind the Lens

Crossing Over

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When you find yourself in the middle of a conversation between a group of paddlers and runners, you soon realise that bantering between these two disciplines is almost part and parcel of both sports. After all, runners believe paddling is a downhill sport, while running requires a far more superior fitness level than paddling. Either way, at FLCC paddlers and runners have found the best of both disciplines.


PADDLES AND RUNNING SHOES
FLCC has about 80 canoeing members and also has a running section with a further 70-odd members. It often happens that runners join FLCC just to belong to a nearby running club, but after hearing about all the big adventures on big waters, they soon join their paddling brothers and sisters.


Similarly paddlers have in many cases given in to the ease of running and the fitness level it brings, and started swapping their paddles for running shoes as a means of cross-training, says Jennie Dallas, club captain of FLCC.


HOW THE CLUB STARTED
When the late Mike Wilmot, a well-known West Rand athlete, multiple Comrades runner and Dusi canoeist, arrived in Johannesburg from Durban in the late seventies, he formed the canoeing club. In 1995, Glen Tippett founded the running section of the club, having been a member of both the canoe club and a local nearby running club, to enable runners who were also canoeists to join one club for both activities and avoid paying for two club memberships as well as buying two different sets of club clothing.


The running club therefore started with only one member, until Steve Buck joined. Today the club has close to 70 running members, and a third of them have entered for this year’s Comrades Marathon, including seven novices.


CLUB COLOURS
The Canoe Club’s Running Section has its own colours, its own club runs, breakfast runs as well as social gatherings, although there are many intertwined activities available. And of course, the club’s runners are frequently teased by other runners or bystanders at races with chirps indicating they have forgotten their paddles or their boats!


The Canoe Club colours are turquoise and navy with a touch of cerise pink to tie in the independent relationship with its sister club, Florida Running Club. Although the two clubs are totally separate entities, they support each other’s activities, time trials and socials, and assist at each other’s races when required.


TIME TRIALS
Canoe time trials start on Wednesdays at 17:45 at Florida Lake. It is not uncommon to see a number of paddlers, especially those training for the Dusi, running with their boats on their shoulders, then hopping back into the lake for a paddle leg, says Jennie.


The running section does not have its own specific time trial, because with three running clubs in the West Rand area as well as numerous other time trials available near to members’ work areas throughout Gauteng, there has been no need to establish another one.


FITNESS LEVELS
Though runners have generally superior fitness levels to most social paddlers, elite paddlers don’t have to stand a single pace back for their running brethren. Top paddlers need to be super fit and push their cardiovascular systems to the max when portaging.


Many runners at the club have found that paddling gives them a break from the everyday jarring on their bodies and provides a terrific cross-training workout, while paddlers have found running builds their cardio systems, says Jennie.


GETTING THE YOUTH INVOLVED
FLCC consists of a youth section where kids as young as under-8 can participate. On top of that, novices and kids from the community are encouraged to become involved in paddling through Jennie’s youth programme held on Sundays. She teaches them basic paddling skills and hopes to instill in them a love of water and paddling through these lessons.


ANNUAL HIGHLIGHTS
The Running Section of Florida Lake Canoe Club has not yet had its first prize-giving, as the numbers in previous years have been too small to warrant such a function, but with the increasing growth in the club (and large number of entries in this year’s Comrades), this is bound to change soon. The club’s Comrades achievers have in the past been recognised at the FLCC prize-giving with awards for the best combined times achieved for the Dusi and Comrades as well as the Fish River and Comrades .


So, whether you’re a runner or a paddler, FLCC is definitely worth a visit when you’re in the area. Who knows, you might just fall in love with a new discipline.


CONTACT DETAILS
Address: Western Shore, Florida Lake Boat club, Eisteddford Lane, off Hamburg Road, Florida Lake, Johannesburg, Gauteng
More info:
• Lauren Tippett (Running Club Coordinator) 082 550 8794
• Jennie Dallas (Club Captain) 082 857 8571
• Dennis Carlse (Chairman) 072 417 1471