Author: Modern Athlete

Yokohama Women’s Marathon, Yokohama, Japan, 20 November

I was very excited when I received a late invitation to compete in the third Yokohama Women’s Marathon. For the first time, I was really looking forward to run this distance. At my previous two marathons, in Prague and at the World Championships in Daegu, I was very scared, as I did not know what to expect.

GETTING THERE
After 17 hours of travelling from Johannesburg, I arrived at Tokyo airport, where I was met by a chauffeur with white gloves and a suit. He drove me to my hotel in Yokohama where the organisers gave me a very warm welcome. I went straight for a massage to get the long flight out of my body and was treated to a 90-minute full body massage. Definitely my best sports massage ever!

That afternoon I went for a shake-out run to explore Yokohama and was very surprised to see how much the Japanese like their dogs – as pets, of course. Everybody walks around with a highly pedigreed dog wearing a jersey.

PRE-RACE PR
The next day, the organisers helped me overcome my jetlag by keeping me busy all day. I joined Salina Kosgei from Kenya and Alevtina Ivanova from Russia for a primary school visit. This was really one of the highlights of the trip, with 600 kids waving Kenyan, Russian and South African flags to welcome us. They sang a friendship song and wished us good luck for the race, and then we ended the day with an exercise session, and in the end I think I enjoyed the day more than the kids!

My agent Brendan Reilly arrived from the USA on Thursday evening and we had dinner at an Italian restaurant, as I was not brave enough to try any Japanese food as yet. Saturday I was under ‘hotel-arrest’ for the whole day because of severe rain, but in the afternoon, after our technical meeting, I faced the storm outside for another shake-out run to calm the nerves. I had dinner, mixed my energy drinks in my own designer water bottles and went to bed.

THE BIG DAY
Race day arrived and I had to force myself out of bed at 8am. I was very relieved when I looked through the window to see clear blue skies. The weather forecast for the day was 24?C and 66% humidity, not ideal for a marathon starting at 12:10 in the afternoon, but better than the severe rain we experienced the day before. I knew it was in my favour, as I had been training in 30?C temperatures in October, and my bad experience in the severe heat and humidity at the World Champs was also counting for me. That made me realise that a bad run only makes you stronger.

I was one of seven invited athletes from abroad, but only ranked 18th in the race, so I didn’t feel any pressure. My coach, Gerrie Coetzee and I decided that I would run a conservative race and stick to my own race plan of running 3:30 to 3:35min/km. It took a lot of self discipline, especially when a Japanese runner running in a skirt passed me after one kilometre! The course was pretty flat and we went out for 13km and back, passed the start for a 6km loop, before we passed the start again for the last 10km, which was 5km out and back.

The 25km mark haunted me, as this was where I lost contact with the leaders in Daegu. I clocked the fastest 5km split (17:27) of all the runners from 20-25km, and my 5km split from 25-30km was only three seconds slower than that of the leaders. I also feared the 32km mark, as long distance runners know a marathon actually consists of two marathons, the first 32km and the last 10km after hitting the wall, but my last 10km went well. With 8km to go I passed Alevtina and Ethiopian Robe Guta to move into fifth position and I managed to close the gap on the fourth runner from 1:35 with 7km to go, to only 16 seconds at the finish!

I AM A MARATHONER
This was my first pleasant marathon experience and I only had a bad patch after 35km, when I missed my special drink because my bottle slipped out of my hand. The last kilometre was pretty tough, as I got very nauseous, but I won’t go into more details for the sensitive readers. It is only by grace that I broke the 2:30 barrier by a second – and that half a second made a significant difference on my pay cheque!

I have been overwhelmed by everybody’s response and all the messages I have received for running a sub-2:30 marathon. I must confess, this was the last shot I gave myself at the marathon, as I was seriously considering returning to the track, but today I am proud to say I’m a 1 500m Olympian turned marathoner!

Ren?’s 2:29:59 was not only a PB by almost five minutes, but also makes her the fourth-fastest South African woman ever, with only Elana Meyer, Colleen De Reuck and Frith van der Merwe having run faster. It’s also the first time a South African woman has ducked under 2:30 since Elana and Colleen both ran 2:27s in the 1999 Chicago Marathon.

Day 1 saw us completing a circular route which involved some unbelievably steep climbs and descents along the rather technical 27km route. The views were absolutely awe-inspiring and the scenery spectacular.

Day 2 saw the athletes exploring parts of the park not accessible to the public and known fondly as ‘Little Serengeti.’ After cresting the first of many hills (okay, mountains!) to come, we were rewarded with wide expanses of open grassland teeming with herds of black wildebeest, red hartebeest, Burchell’s zebra, eland, baboons and other game. The well-stocked refreshment tables were a welcome relief for all the athletes as they wound their way along the 27km route.

Day 3 involved a 4am start in pitch darkness, requiring us all to run with headlamps. The lightening sky at dawn was surreal as we made our way up to the highest point on the route, just over halfway on the 17km route. The rising sun gave the whole area a warm glow and one felt extremely tiny in the vastness of it all. After admiring the impressive surroundings, the extreme descent back to the start for a celebratory champagne breakfast saw the end of what was a most incredible trail running experience for the whole group.

A race ‘village’ consisting of one-man tents was set up for athletes and a full catering service was provided as well, including a 24-hour snack and coffee bar. A team of physiotherapists was available after each day’s running, and after the rough beating our bodies took on the race course, almost every athlete made use of this superb service!

This trail run is one of the Wild Series events hosted by the Wildlands Conservation Trust, so part of the entry fee goes towards projects promoting the conservation of the endangered Bearded Vulture.

The Indian Ocean Triathlon has to be one of the most beautiful, yet accessible, triathlons in the world. The organisation is a tight collaboration between experienced French race organisers and the local knowledge provided by the Mauritian Triathlon Federation. At this race, the emphasis is not on the winners – there is no prize money – but on every athlete wishing to compete in a triathlon in the most exotic and breathtaking venue imaginable.

The race itself is a fraction longer than an Olympic distance triathlon (1.8km swim, 55km bike, 12km run). Family and partners are most certainly not forgotten, and a special race is held on the Saturday where they can experience, to a lesser degree, what their loved ones do on race day. The event has a holiday vibe, but still attracts the top pro athletes. With only pride at stake, the pros interact freely with all participants, and the organisers arrange group rides, runs and swims.

The swim takes place in the magnificently clear waters of the coral reef. The water is Jacuzzi-warm, and the strong current makes sure that your venture to the first buoys takes twice the time. However, more amusing is the rapid swim, with the current, back to T1. The bike course is considerably more challenging. Yes, Mauritius has hills, but once at the top you are treated to spectacular views of sugar cane fields, followed by a fairly technical descent. The run makes this an exceptional race. Three laps of a loop comprising mostly jeep track and a very ‘amusing’ passage on the beach – a photographer’s dream, but very challenging for tired legs!

The highlight of the race is most certainly the sublime finish line, on the beach, framed with local palms, and the turquoise sea as a backdrop, where you are certain to get one of the best finish line photos ever!

The Indian Ocean Triathlon is certainly a breath of fresh air. For more information, contact [email protected] or visit www.indianoceantriathlon.com.

I have been running for about two years and have entered the Old Mutual Two Oceans Ultra 2012. I’ve done about six marathons in two years and finished both in under five hours. Everyone is giving me conflicting advice on what I need to do regarding my training, the use of energy gel’s while running, etc. On marathons I eat jelly babies, drink water and usually have Coke at every second water table from 10km onwards, but this doesn’t always work. I am disciplined enough to run alone so long distance training is not a problem, but please give me some novice advice on training and nutrition to help me cross the finish line at Oceans. – KAREN ERVENS, CAPE TOWN

ANSWER
First off, Karen, congratulations on committing to Two Oceans next year. From the sounds of it, you are a motivated and dedicated individual and I have no doubt that you will cross that finish line. Now, when it comes to the longer distances, nutrition becomes very important and is something you need to work out according to your body and needs. I suggest you chat to a dietician about this. I can, however, suggest that you start eating before a long run (including races) and that you look for a low-GI, slow energy-release product for the races.

In terms of training for the race, there are three key components to training: Quality runs, long runs and rest and recovery (most important). Training breaks down our muscle fibres, whereas rest allows those fibres to repair and grow stronger.

Quality sessions allow us to push a little harder (not flat-out), which takes our minds and bodies to levels we’ve never been before. Sessions like speed work and hill repeats strengthen and build our muscles enabling us to go the distance. Long runs should be run at slower than Two Oceans race pace. This trains the body to use the energy stores efficiently at the pace you’re planning to run the race. It’s pointless running a long run at 21km pace when you’re going to be running Two Oceans at a much slower pace.

Norrie Williamson is the Two Oceans Virtual Coach, and an excellent coach at that. I recommend you follow one of his programmes found on the Two Oceans website.

Modern Athlete Expert
RAY ORCHISON
Ray has run five Comrades Marathons, with a PB of 7:18 last year. He was club captain at Bedfordview Running Club from 2009 to 2011, before he moved on to become captain of the Bedfordview Performance Squad.

Pain in the Back
I’ve recently started running. After training I have experienced slight pain in my upper back that lasts only for about 12 hours. Is this normal while my body adjusts to the impact of running, or am I doing something wrong? I have slight scoliosis and have been informed by my chiropractor that the natural curve of my back is too straight, which causes a build-up of tension over time. So I have to be aware of my posture to reduce the tension. Could this be a reason for my discomfort? – LIEZL MULDER, JOHANNESBURG

ANSWER
Upper back discomfort in new runners or during and after long runs is not uncommon. It is less common during and after shorter training runs, and should settle fairly quickly as you get fitter and stronger. As you say, it takes time for your body to adjust to the impact of running.

The discomfort you are experiencing could be due to weakness of your upper body, resulting in a build-up of tension in your upper back and shoulder region as the muscles fatigue. It could also be due to keeping your arms in the same position for long periods of time. Strengthening your upper body and making sure you drop your arms intermittently and relaxing your arms at your side could assist in reducing the build-up of tension.

Your scoliosis could have an impact on the discomfort, especially if you experience the problem even during shorter runs, and considering that the discomfort you experience can last for as long as 12 hours. The degree of scoliosis is also significant and the larger the curve angle, the more the body will have to compensate, potentially causing greater pain and discomfort.
 
The other two potential causes in your case could be functional or degenerative scoliosis. In a functional type of scoliosis, an abnormal curve develops in a normal spine because of a problem elsewhere in the body. This could be due to one leg being shorter than the other, or because of muscle spasms in the back. The muscle spasm could explain what you describe as your back being “too straight,” where there is a resultant loss of your natural lumbar lordosis. Over a period of time, this would definitely result in back pain. Degenerative scoliosis occurs in older adults caused by changes in the spine due to arthritis, affected by osteoporosis and disc degeneration.

Careful examination is required, followed by the appropriate treatment, including corrective exercises and postural training. 

Modern Athlete Expert
TONI HESP
Physiotherapist in Edenvale, Johannesburg. Has finished 20 Comrades, three Ironmans and two New York Marathons, plus various cycling and canoeing events.

The HD HERO2 was made with people like you and me as well as professional photographers in mind. The 11 megapixel, high-definition camera comes standard with a waterproof housing and a whole host of mounts, straps and arms so you can mount it almost anywhere you want on a run, bike or even swim.

Included in the standard package is a helmet and head strap, a three way pivot arm and several sticky mounts. These mounts give you the actual point-of-view you experience during your ride or run, and you’ll be amazed how many things you miss while out on the road. It makes you wonder how alert you really are when you’re on the road. In terms of comfort, the helmet mount makes your helmet a bit heavier and it feels like it might just slip over your eyes, but it never happened when we tested the unit. When you get used to the extra weight, it shouldn’t bother you any more.

GoPro also supplied me with an extremely comfortable chest mount, and though I enjoyed the change of view from this mount, I think the best view will be recorded from the handlebar/seat post mount. When cycling, the view from the chest mount is mostly limited to your front wheel and a few metres in front of your bike, while the handlebar mount gives you a broader view of your environment. You can also turn the camera on the handlebar to face you, and who doesn’t want to see their own facial expressions as they’re struggling up a hill? This mount is not part of the standard package, though.

TECHNICALLY SPEAKING
If you can insert a battery, press two buttons and know what a USB port is, Bob’s your uncle! Because the camera is so small, there isn’t space for any complicated buttons or displays. There are four different functions: One still picture at a time, continuous still pictures, delayed still shots and video. To switch between these functions, all you need to do is press the button on the front of the camera and look at the display, it’s all pretty self-explanatory.

You only need some technological know-how if you want to edit your video footage but it really isn’t rocket science. Whether you have the most basic of editing programmes like Windows Movie Maker or more advanced software, the camera is compatible with most editing programmes. It shoots in MP4 mode which gives you high definition footage every time so you can upload your video to the internet to show disbelieving colleagues what you got up to during the weekend.

DO I WANT ONE?
Yes! The GoPro HD HERO2 Camera is a nifty accessory. It’s easy to operate and has the potential to capture priceless moments for the rest of the world to see. It probably won’t improve your PB, but it can make workouts more fun, as you try to make that video just a little more interesting and maybe take the route less travelled. If not that, the motivation to play with it could just get you hitting the trails or the road more often.

The GoPro HD HERO 2 is available from most sport and outdoor shops.
RRP: R3999 – does not include chest or handlebar mount, or memory card.

THE CASE FOR NURTURE
A running environment includes things like having friends and family that are runners, or some type of exposure to running, as well as motivation to run. Men and women don’t show much variation in their motivation to run, but environmental factors play less of a role in men. The reason for this is that women perceive more benefits from running, like having a more toned body and a better mood, whereas if a mother is taking care of children all day and is scared to run at night, she’s likely not going to run.

When looking at different age groups, the 10 to 19-year-olds have the highest motivation to run, because they are still young, full of energy, and don’t have as many responsibilities. We find that 20 to 39-year-old individuals have a little less motivation to run due to a more demanding life in which family, career and time play a role. They are generally still fit and healthy, and recover from injury and illness fairly easily, but there is a decrease in motivation to run as their energy supplies become less. There is, however, a sudden increase in the 60 to 69 category, because this is the average age of retirement, when people find more time to pursue their interests.

An important part of studying the nature vs nurture effect is to look at families. Here we find that there is an extremely strong correlation between the running environment and the motivation to run: The more exposure to a running environment results in an increased motivation to become a runner.

THE CASE FOR NATURE
Looking at genetic factors, several ‘performance genes’ have been identified, notably ACE1 and ACTN3, which play a role in blood pressure and muscle contraction and are assumed to be responsible for elite athletes’ abilities. I took a different approach and rather looked at ‘feel good genes,’ because after a run you generally feel so much happier and less stressed. Many athletes – not just runners – experience a ‘runners high,’ a feeling of euphoria, as if you can go on forever, and this is controlled by dopamine.

When you experience a naturally rewarding feeling, your brain needs to tell your body what is happening. This message is transmitted along your neurons, which don’t physically touch each other, as they are separated by a small gap called a synapse. The dopamine is released from one neuron, travels across the synapse and binds to a receptor on the next neuron, and it is at this point that you feel good. If dopamine has bound to all the receptors and there are no more receptors available, the leftover dopamine is taken back up into storage for future use.

So, I focused on genes involved in these two processes: The first one is called DRD4 and controls the dopamine receptors. The second gene was SLC6A3, also referred to as DAT, which is responsible for the re-uptake of non-bound dopamine. I studied these genes in runners and non-runners alike, and found that both groups have these genes. Now it is highly unlikely that there is one specific gene responsible for a complex trait like running motivation. Instead, it is possibly influenced by a number of genes, each contributing a small amount to the bigger picture. The results could, however, be explained by a newer phenomenon called epigenetics. Rather than looking at whether a gene is inherited, epigenetics looks at whether a gene is turned on or turned off. So it could be that runners and non-runners carry the same genes, with the difference being that the runner’s genes have been turned on by some sort of environmental factor that triggers their motivation to run.

AND THE WINNER IS…
So we see that nurture has the upper hand in motivating us to become runners, but nature can’t be ruled out, and the two usually work together in the process. At the end of the day, the main thing we get from the study is that if you have been brought up in a running environment, then you are more likely to become a motivated runner yourself.