Author: Modern Athlete

I’ve been a runner the past 13 years. Not one of the fastest and not last at races, but nevertheless someone whose way of life and personality incorporates being able to run. I started running by chance in 1997. A friend of mine asked me to join the local Run Walk for Life club with her in Kimberley. I told Elise Kruger, the club manager, that I can’t run. Elise’s answer was simple: I’ll teach you! When I ran my first 5km, it felt like completing my own Comrades. In 1999, I ran my first Two Oceans half marathon. I slept in my T-shirt and wore my medal for a week!

Then 8 years ago, I joined the Run Walk for Life club in Somerset West. There manager Marie Barnard taught me to dream BIG. I completed my first 30km, marathon, Two Oceans Ultra and last year my first Comrades, which I finished in just over 12 hours. It made me determined to go back and get my medal. Then this year, disaster struck. I was preparing for my 4th Two Oceans Ultra and my 2nd Comrades when I broke a toe. I had a splint on my foot and Two Oceans was off the cards. Then just as I was running comfortably again, I fell from our loft and shattered my heel bone! That meant 8 weeks in a cast! Suddenly I was completely dependant on my husband and son and friends for everything. To top it all, 4 weeks into my 8-week ordeal, I picked up a nasty bug and landed up in hospital.

When I was released, I was in a cast, on crutches, weak, pale and thin. I sat glued to the TV the day of Comrades, tracking my friends and saying to myself, I will never be able to run again. But I underestimated my running buddies. They would pop in and never talked about IF I’m going to run again, but always WHEN. I realised in these weeks how I took my ability to be able to run, to move without pain or discomfort, for granted.

Last night I ran 3.2km. Well okay, I ‘moved’ 3.2km, half running, half walking. I have no doubt in my mind that in a month’s time I will be running again and early next year I will be able to qualify for Oceans and Comrades. But even that is not so important anymore. The fact that I can run and move again is amazing and makes me extremely grateful. The encouragement of my running buddies from my club and from as far as Pietermaritzburg, my non-running friends and my family helped me to get through the last nearly 4 months. I will never take being able to run for granted again. – ZELDA GOODERHAM, RUN WALK FOR LIFE SOMERSET WEST

Comrades Substitution
If the CMA go ahead with Comrades substitution (which I think is a great idea), please can I pick up my substitute at the 65km mark? – BRUCE CLARK

Losing the Plot
I have been participating in Comrades since 1995 and have many wonderful memories, but these are starting to be clouded with the idea that someone is losing the plot! Let’s start with the Comrades expo, where thousands of people wondered around with money burning in their pockets, but the items available were very limited and the wrong sizes.

At the start, the toilets were positioned right outside the seeding batch entrance gates and people were climbing over the toilets. There were panicked moments when people were pushing from behind and I believe I now know what it is like to get caught in a stampede.

The TV coverage again lived up to what we have come to expect. Why should my family, who watch all day in the hope that they get a glimpse of me, have to look at the people in the studio instead of what is happening on the road? And then there was the finish. There was no hot water in the green number club, which meant no tea, no coffee and no soup. Good luck with next year’s race. I hope to write a letter again, with a much more positive spin! – BELINDA SKINNER

Aren’t Pack-runs Great?
Pack runs are usually the cornerstone of a running club. They provide about half of our weekly training mileage (if not all in some cases). They also provide about half of our weekly social interaction (if not all in some cases). It is a time where you can learn a lot about yourself and others, and I don’t just mean how fit you are, or what rugby team your clubmates support. It is a time when characters and personalities are really on show, for better or worse.

The Myers-Briggs personality type indicator (Google it!) states that there are 16 general personality types derived from where you fall on four different poles. For example, one pole is the Introvert / Extrovert pole. All of us will be somewhere between the two extremes, but generally more to one side. The fun starts if we apply this to our ‘lab rats’ on our early morning pack-run. For example, the runner who usually runs just behind your group but never contributes to the conversation, is likely to be on the introverted end of the I/E pole. At the other end of this pole are the extroverts, also easily identified, or let’s say heard, because they seem able to carry on a conversation all by themselves for the entire run! The other personality type of interest is the structured runner, who usually arrives ten minutes early with hair perfectly done. The unstructured ones arrive just on time, or late, and look like they just went ten rounds with an obnoxious pillow.

The gadgets we use are also good indicators for this personality pole. The runners wearing the GPS monitors that take up half of their forearms will tell you your current running pace and distance. On the opposite end are the runners with the R50 stop watches, or even no watch at all. If you ask them for the running time, and they will likely realise that they didn’t even start their watch.

One thing is clear, there is no right or wrong behaviour, but it can be great fun to see these traits in action. Understanding why some people are a certain way helps us to be more tolerant and inclusive. At the end of the day that is what a pack-run is all about. Heck, that is what life is all about, too. – DARREN DUKES

Confessions of an Addict
My name is Ray and I am a run-a-holic. It all started back in high school with a 10km here, a 15km there, the odd 21km, nothing serious. Then in standard 9 I ran a 32km, that’s when things changed. Now I’ve run five Comrades. I find myself sneaking in a run wherever I can, in the early mornings before my wife wakes up, during my lunch break or a quickie after work. I just can’t stop, I love running. I’m addicted. – RAY ORCHISON

LIBERTY MEDICAL SCHEME RHODES TRAIL RUN, RHODES, EASTERN CAPE, 16 JULY

My 2011 run was slightly different than my usual Rhodes runs. Standing at the start dancing in a polar bear outfit on top of a trailer with the race organiser is certainly a change from trying to get a fast start up the mountain and attempting to hang on to the leaders.

Running (slowly) out of Rhodes, we had huge support, lots of laughs and more than a few “Go polar bear” shouts of encouragement. Our first goal was to get the first 13km out of the way at a reasonable pace, so as to take the pressure off. This went without hitch, apart from when I had to break for a pit stop. There were several runners around who had been waiting to see how I accomplished this in my outfit, and many photos were taken and words of encouragement given (but quite a bit of time lost). Job done and we headed off into the Kloof.

The Kloof was a lot of fun, especially the Klippies in the Kloof, with plenty of laughs, photos, lots of polar bear jokes and promises of donations at the end (don’t forget, Rhodes Runners!). Running with a first timer, I had the normal ‘newbie’ question as we progressed around the Kloof: “Is this Mavis?”… “Is THIS Mavis?”… No, THAT is Mavis Bank… “Oh dear.”

Mavis went surprisingly smoothly, probably because it was a lot easier to walk in the suit than run! We ‘raced’ up to a tumultuous welcome from the girls and guys at the top, refuelled and headed out along Lesotho View. The next section proved beyond doubt that polar bears are not happy with the melting of the ice cap, and DON’T do mud well. The mud was a bit of a challenge, and I doubt the suit will ever be the same. It was a pleasure to get onto the off-road section at Hooggenoeg Ridge, and enjoy the grass (and snow) over the Peak.

GETTING WARM IN HERE
Coming off the mountain, I was worried about the heat, but we were greeted with a pleasant cool breeze for the last (normally warm and dry) section. Although the suit was starting to take its toll, we trotted back towards town at a reasonable pace, with the only hitches along the way being the local dogs seemingly quite keen to take on the bear and prove their bravery to their masters, much to the hilarity of the locals.

The last water point was a great stop, with the children fascinated by the suit, showing complete amazement and bewilderment and giving lots of encouragement. We trotted off with the kids in tow for a few metres. Finally, Rhodes village came into view and it was a great relief to turn into town and run the last short stretch to the finish, to be greeted by the organisers Darrell and Evie Raubenheimer, and lots of support.

Post-race I realised I was pretty dehydrated (I had sweated off 4kg in the suit), but other than that all good. Now to clean the bloody suit before I take it back to the costume hire shop!

THANK YOU!
Thanks to Evie and Darrell for allowing me to run – I know you had your reservations! Thanks to Amy for all the help with the outfit and patching up the old broken body, thanks to Lionel for the support, political arguments and laughter along the way, but mostly thanks to all who generously gave to the Rhodes Public School cause.

SECOND GENERAL REPORT
Rhodes is not for Sissies!
“Deceptively friendly, but brutal.” “Underestimated the harshness.” “Hits you hard when you drop your guard.” The 23rd Liberty Medical Scheme Rhodes Trail Run invoked numerous post-race comments, pain, nostalgic memories and a few nightmares as the hills around the village accumulated exhausted and broken runners.

The traditional friendly Rhodes welcome at registration concealed the toughness that was to follow on race day, although the pub at ‘Walkerbouts’ did give some caution with their boldly displayed ‘Rhodes is not for sissies’ sign. The complimentary glass of sherry at registration warmed the nervous glances as runners signed in.

RACE MORNING
Race morning arrived with the village startled into wakefulness thanks to Race Director Evie Raubenheimer’s 6am pealing of the church bell. This 23-year-old ear-bursting tradition serves to ensure no one oversleeps on race morning.

Clear skies and a temperature at the start line of minus-10.4?C heralded a crisp, windless and pleasant day for runners and helpers alike. With the run’s theme song thumping in the background, the start whistle was blown at 7am and the 290 runners who had registered set off in a kaleidoscope of Rhodes Trail Run Buff? headgear.

OFF THEY GO!
By the time the runners moved into the Kloppershoek Valley, the race at the sharp end had narrowed to a handful, with Barkly East’s Sydney Speelman and Gauteng’s Trevor Toerien leading to the Mavis Bank Farm Checkpoint. They were followed by Hylton Dunn, Paul Wolff and Lance Chapman. The first ladies were Belinda Hickman Mosdell and Linda Gray.

As the weak winter sun glimmered over the hills the early runners met up with the thawing children from St Dominic’s Priory Port Elizabeth, who had hiked into the kloof on the Friday to overnight and set up a feeding station. With temperatures dropping to minus-14?C in the kloof, the children were as pleased to see the runners as the runners were to receive their support after splashing their way through ice-fed streams.

KING AND QUEEN OF THE KLOOF
Trevor Toerien retained his King of the Kloof title, reaching the top of Mavis Bank in 2:08. Queen of the Kloof was Sarah Gray, who had stamped her authority in the kloof, cresting Mavis Bank in 2:45.

The border road was slippery with slushy thick mud in sections thanks to snow melt. The snow along the hillside made a pleasant distraction, with many runners taking a breather and capturing photo memories. The ankle-deep snow along Hooggenoeg Ridge created an almost festive feeling, although by then most legs were too weary to enjoy it.

The feeding station adjudged the best on the day by the runners was the ‘Walkerbouts’ checkpoint at the Hooggenoeg Hikers Hut, where Dave Walker put on a welcoming spread, including his traditional pot of Karoo oysters.

VICTORY
Trevor Toerien held onto his lead over Hooggenoeg Point and into Rhodes, and was the first to hear the welcoming church bell as he finished in 4:43:15. Hylton Dunn secured second place in 4:47:31, passing a tiring Sydney Speelman 2km from the finish. Sydney is clearly a potential future winner of this brutal event, after claiming third place in 4:51:00.

Sarah Gray was first lady over Hooggenoeg Point and cruised to her first Rhodes Trail Run title in 5:48:40, looking as fresh as when she started. She was followed home by Sue Chapman (6:11:13) and Belinda Hickman Mosdell (6:22:30).

Paul Wolff, Race Director of Ironman South Africa, finished fifth and received the first of the 49 Snowflake permanent numbers awarded this year. The blue and silver Rhodes Snowflake numbers are presented to runners who complete their third Rhodes Trail Run.

There were 248 runners who completed the course inside the nine-hour cut-off, coincidently the same number of finishers as in 2010. A significant number made it down the mountain courtesy of the Amarok support vehicles, the run yet again proving that it deserves respect, with the altitude, terrain and temperature demanding more training from the runners than some offered.

Becoming a Rhodes Runner
BY DANIEL WIJSBROEK

It all happened because of a phone call from Sonia Beard and Brian Key that I was fortunate enough to participate in this year’s incredible trail run at Rhodes.

The village of Rhodes, renowned for its cold climate, is situated very close to the southern border of Lesotho and lies at an altitude of 1821m above sea level in the southern Drakensberg. It was named after the famous Cecil John Rhodes, who donated a number of Stone-pine saplings instead of the much needed cash expected by the small community to boost the development in 1891. The village itself lies in a valley next to the Bell River, which has become a paradise for fly-fishermen. Just to the north, the great snow-covered peak of Ben Macdui at 3001m is visible, the highest in the north-eastern Cape. On the foothills of this peak, which the runners eventually run along, is the ski-resort of Tiffindel.

On the morning of the 52km run it was minus-10.4?C, so it was necessary to have appropriate clothing and good trail-running shoes, as it is pretty wet underfoot running through streams, mud and snow. The scenic route with its steep gradients and sharp bends is not for the faint-hearted, but it would be hard to imagine a more stunning location for such an adventure.

The cost of the event was only R440.00, which includes a goodie bag, a super First Ascent performance base layer top, wonderful medal and bottle of sherry! This is certainly an event not to be missed if you love the outdoors and a decent challenge.

I was happy to finish within cut-off, receive my finisher’s T-shirt, medal and customary bottle of sherry. That night there was no ‘Polar Bear Club’ for me, as the ‘action’ was to happen at midnight and this frozen Rhodes runner was fast asleep in bed by 8:30pm, wearing many layers of clothes, under duvets and many blankets. I certainly wasn’t planning to take off any blankets, never mind my clothes! (According to Rhodes tradition, to become a member of the Polar Bear Club, one has to crack the ice on the frozen Bell river with one’s naked toe and plunge into its icy water wearing nothing but a silly grin. Experiencing is believing!)

Now let us hope I can get an entry for next year, as I will have to go back and run it again, this time hopefully IN SNOW!

Nedcor Big5 Challenge 2011, Knysna, South Western Districts, 2-9 July

I did the Big 5 last year for the first time, but it was not nearly as well thought out in terms of organisation, which was much better this year, especially the new points system. The first Big 5 finisher in an event earned one point, the second finisher two points, etc, and the athlete with the least accumulated amount would be the winner. (Actually, only four events counted, but you had to just finish either the road bike or the paddle as your fifth event.) I think only about 50 people did it last year, but this year we had about 120 people participating, and I think next year there will be even more.

Facebook update: Big5 hunting about to start… with an oyster or two in the mix!

EVENT 1: PICK N PAY WEEKEND ARGUS ROTATY KNYSNA CYCLE TOUR 75KM MOUNTAIN BIKE
Time-wise, this was the longest event, and it was quite muddy and technical because it had been raining a lot the week before. I didn’t have the best ride, and it took me a while to find my legs, so I was lying about tenth at the King/Queen of the Mountain checkpoint 30 kays in, but then it got better. I finished fourth woman overall and first Big 5 woman. Mountain biking is my main thing, so I am competitive in these races, along with off-road multi-stuff like XTERRA. Still, I was fairly shattered after the race. I was thinking, oh shucks, this week is going to kill me.

EVENT 2: PICK N PAY WEEKEND ARGUS ROTATY KNYSNA CYCLE TOUR 100KM ROAD BIKE
Because I only had to finish and it didn’t count towards points, I just cruised with my friend and training partner Esther Lategan, who was also doing the Big 5. It’s quite an undulating route, but we were lucky that the rain had let up. Esther and I made sandwiches, stopped to buy Cokes and eat our sarmies in the sun, and we took about 3:45 to finish, while the leading women did about 3:10.

Facebook update: Two of the Big 5 shot! 4th lady in the 75km mtb (1st Big 5 lady) – died but happy enough. Took road race real easy, just had to finish, wasting as little energy as possible. R&R till Featherbed Trail Run. Loving Knysna!

EVENT 3: SALOMON FEATHERBED TRAIL RUN 15KM
It was crazy how much it rained the night before the race – about 60 millimetres and thunderstorms all night. I lay there thinking, oh my hat, this is going to be insane. This is an awesome race, starting with a ferry ride across the lagoon to the Featherbed Nature Reserve. The first 4km are an insane climb to the communication tower on top of the peninsula, but then it flattens out before gradually descending, followed by a steep downhill to the railway and crossing the lagoon on the railway bridge. The section in the reserve is all single track and twisting trails on loose sand, and last year it was really hard work, but thanks to the rain the sand was firmer this year. My run went surprisingly well. I was fourth woman home overall and second amongst the Big 5 women, with only Roelandi Visser ahead of me, and after this race we could see who was in Big 5 title contention.

Facebook update: Solid run yesterday. Got 2nd Big5 lady. Still in overall lead, but it’s going to be a race! Holding thumbs for a solid XTERRA tomorrow. A bit of mud won’t do harm.

EVENT 4: DUE SOUTH XTERRA TRIATHLON
This was the race I felt the most pressure to do well in, as I was defending champ. It was a great day weather-wise, but the bike course was super muddy because of all the rain. I was happy about that, though, because I needed it technical so I could make up more time on the runners. After the insanely fast 3km run, where I just tried to limit my losses, I was third overall going into the bike, with Alae Brand first and Roelandi second. I caught them on the single track and knew I had to make up as much time as I could, so I went hard, coming off the bike first with a five-minute lead on Roelandi. Luckily, the runners were also struggling now and I maintained the gap, finishing in 2:03, with Roelandi doing 2:08 and Alae 2:11.

Facebook Update: Baie dankbaar vir vandag se Xterra wen – I feel blessed. What an event, what a day… where’s my bed?

EVENT 5: PICK N PAY CAPE TIMES KNYSNA FOREST HALF MARATHON
I knew Roelandi was just 21 points behind me after the XTERRA and that she would do well in the half, so knew I would have to go as hard as I could to keep less than 20 Big 5 participants between us in the race. It therefore didn’t help that we had to stand around an extra hour because of delays with the taxi’s bringing runners to the start in the forest. It took a good 20 minutes of running before I started feeling my toes again – but by then everything was hurting, anyway! So imagine my surprise when I finished in a new PB time of 1:33, taking five minutes off my previous best, after that week! Roelandi ran a 1:29, so I knew there probably wouldn’t be many Big 5 athletes between us.

Facebook update: Laaste van die Big 5 vandag geskiet… Absoluut bes gegee en PB met meer as 5 minute gebreek. Nou in spanning wag vir die overall results!

They released the results Saturday night and out of the Big 5 participants, Roelandi had finished eighth and I was eleventh, so I only lost a few points to her and still won by about 20 points, with Esther finishing third. We have a tradition in my group of friends that if somebody wins prize money, dinner is on them, so I paid that night! (Antoine van Heerden took the men’s title, ahead of Tim Ellerbeck and Christiaan Greyling.)

It all started with one man’s dream of uniting the runners in his neighbourhood in the northern suburbs of Johannesburg… and his need for a running partner. From humble beginnings in 2005, Sunninghill Striders have grown from one small running bus to a 370-member club, thanks largely to the passion of club president, Robin Hide.

Robin explains that he wanted to get back into running in 2004 after a lengthy sabbatical from the road, during which he had also moved away from his previous club, so he was all on his own when he hit the pavement again. “While running, I noticed there were a number of runners and walkers on the roads of Sunninghill, and I thought to myself, why not unite them as a community-based club?” There were a few speed bumps initially, but once things took off, they really took off, and today the blue and gold Sunninghill Striders vests can be seen in great numbers at many races. For example, the club went from a mere 16 runners at the Comrades Marathon in 2006, to 138 this year, and having 94 finishers saw to the club ranked the fifth highest club in Gauteng and 10th nationally, something which they are all very proud of.

Robin says the club’s official birth date is 27 September 2005, since this was when their first official time trial took place. They were registered with Central Gauteng Athletics earlier that year and they adopted the St Stephen’s Anglican Church as their home base. The time trial still starts and finishes at the church, and the club has plans in the pipeline to build its own facility on the church grounds for club events and a place to keep club memorabilia.

CLUB LIFE
In its six-year existence, Striders has established several traditions and Robin believes one of the reasons why the club is so popular is because of its healthy social life. With a New Year’s morning run and breakfast, Two Oceans farewell, Comrades farewell, post-Comrades Aches and Pains party, formal President’s Dinner and Awards function, Spring Clean run, informal year-end function and a Christmas party, members usually do not have to wait any longer than two months before they can party up another storm. Most of these functions take place in the Sunninghill neighbourhood and make use of local sponsors, enforcing the idea of being community-based. Add to this the discount members get from local shops and restaurants, and you have a symbiotic relationship between the club and community, where both parties support each other.

The formal President’s Dinner in July is the highlight on the club’s social calendar. Robin says this is actually their year-end function, because he believes the running season runs from Comrades to Comrades and not from January to February. “If you want to have an event like this in November, you compete with work year-end functions, so we found having it in July works better. Also, at this stage of the year everyone’s Comrades and Two Oceans memories are still strong, so this is a good time to award prizes for the best runners and most improved, etc.”

If club members do not get enough of each other at these events, there will always be Camp Sunninghill as well. Robin explains that where most clubs erect a gazebo at races to provide some shade for their members, Sunninghill takes things a bit further. At most big races you will see four blue and gold gazebos, a change room tent and a kitchen tent where the Striders will be enjoying the race day atmosphere long after most people have left fo home. If the race isn’t that big, they stick to one gazebo, but the Sunninghill spirit will still be the same.

THE BUSINESS OF RUNNING
Despite this vibrant social life, the club’s main focus remains running, and its time trials and club runs are some of the best supported in Johannesburg. The time trial takes off on Tuesdays at 6pm and Robin says an average of 100 runners usually take on the challenging 4km course. He admits that only about 10% of these runners are club members, with the majority of participants being “weekend warriors,” but this doesn’t bother him in the least. “The roads are there for everyone and anyone is welcome!”

On Tuesday and Thursday mornings approximately 50 runners set off from the local Shell garage for their morning run, and anything between 60 and 70 runners will take part in the longer weekend runs that start at the same place on Saturdays and Sundays. These runs have also grown exponentially from a handful of runners in 2005 to the numbers they average today. Though Robin says there are no official training ‘schools,’ the group usually splits up into four smaller groups, with the front runners averaging 3:20 per kilometre and the last group about 6:30.

Some of the club’s best runners at the moment are Pam Hampton, who regularly features on the podium in the grandmasters category, and Margaret Boshoe, who is usually not far behind in the same category. Patrick Montso is a promising youngster while Renata Vosloo is also a talented runner. Most recently, Kim Laxton joined the club and Robin is excited about the performances that she will produce while wearing the Sunninghill vest.

PASSION AND PRIDE
So except for the fact that members get discount at their local shops, what makes Sunninghill Striders different? Why do they have so many members and keep on growing? Robin says the passion that goes into running a club is enormous and between himself, the committee and the members, there is plenty of passion and pride going around. With an attitude like this, it is no wonder that the club has enjoyed such success in such a short time – and it seems like this club is just getting started.

Many triathletes come from a strong running or cycling background. Very few come from a pure swimming background with little running or cycling experience. Therefore, it’s not surprising that many find swimming to be their weakest discipline. I come from a strong running background, added to an absolute passion for all things cycling, and my swimming is bound to be my weaker discipline.

When I started out in triathlons, my club mates showed me how to swim more efficiently, but as with all things, over time bad habits creep in and I realised that in the end I only learnt how to struggle efficiently. In saying that, I could manage the 1.9km swim at Ironman 70.3 and eventually the 3.8km swim at Ironman SA, but at both races I was never confident or as efficient as I should have been in the water. So when Georgie Thomas, owner of Total Immersion South Africa, invited me to a two-day swimming course in July, I jumped at the chance. I have heard so much about the Total Immersion way of swimming and was eager to see whether all the great testimonials on their website were true. Would I really be able to swim like a fish after the course?

THE TOTAL IMMERSION WAY
The workshops are spread over two days and done in a gym pool, with the first day usually covering about five hours in the afternoon and the second day another five hours in the morning. Be prepared to feel tired at the end of the weekend, but also know that you are setting yourself up for huge gains in years to come.

Before you attend the course, it is great to first familiarise yourself with the Total Immersion way of thinking. Total Immersion is famed for teaching a special relation with the water. Terry Laughlin, the founder of TI swimming, developed the ‘Rule of Two Percent’ after 17 years of coaching. It says that about one person in fifty has the natural ability to swim efficiently; the other 98% follow their instincts and struggle unnecessarily.

Total Immersion believes that the key to faster swimming is understanding that each time we enter the water, we bring with us all our human traits, habits and instincts. These serve us well on land, but in the water they lead to inefficient and exhausting movements. This is called Human Swimming. Fishlike Swimming, by contrast, is fast, effortless and smart. This is the kind of swimmer you want to be. But in order to swim like a fish, you need to shed your human instincts and learn to do some things that will feel counter-intuitive at first, but, with practice, will become quite natural and will make you as relaxed and at home in the water as a fish. And you’ll be swimming faster, too, with much less effort.

MY EXPERIENCE
Armed with a bit of research and a whole lot of heart, I packed my bag and was off to my first day of training, which started off with some theory behind the Total Immersion way of thinking. Groups are no bigger than eight students, which means great individual attention. Our group consisted of athletes of very different abilities and goals: Some wanted to tackle their first triathlon, two of us wanted to improve our Ironman swimming time, while others just wanted to become more efficient swimmers.

Before we knew it, we were sent to the pool and asked to each swim two lengths while we were videotaped. Then the drills started. At first they seemed strange and I wasn’t sure how they would eventually help us, but I quickly realised that all these drill sequences helped to build to full stroke. (Expect that by the end of the course, drills called Spiderman, Gliding and Spearing will be part of your vocabulary!)

During the drills, we learnt important technique such as how to master balance, how to pierce the water, how to reduce drag and how to use the effortless power of our body’s core rotation. And don’t worry that at any stage you are going to be left behind or won’t master certain drills. The drills are all basic and easily mastered, but what a difference they make!

I can honestly say that in a matter of two hours I already felt more relaxed, comfortable and balanced in the water. Suddenly my legs weren’t sinking as easily as in the past, and my head was lower in the water, which made me more balanced. I actually started feeling like a swimmer! In the past, I would try to swim faster but get nowhere; now, suddenly, my new swimming economy made me swim faster without even trying.

My biggest problem in swimming had always been my breathing. No matter how hard I tried, I used to breathe on every second stroke, which as we all know is not always the best, especially when swimming in an unpredictable sea! I was therefore curious to find out whether this course was going to help me with bilateral breathing. To my surprise, I managed this by the time we got to full stroke. It took some time getting used to it, but as with all things, one can’t expect miracles overnight.

IMPROVEMENT
The course ended with another video being taken of each student, and the results were remarkable! We all watched our ‘Before’ and ‘After’ videos together and it was amazing to see how every one of us improved in just two days. This is how I improved:
• Less noise and splash in my stroke, which saves energy.
• My head position improved enormously, which has lead to a significant improvement in balance and general position in the water.
• I am also now using rotation of my body as the main means of propulsion through the water, which saves energy.
• In my ‘Before’ video I took 33 strokes in one lap, while in my ‘After’ video I only took 20 strokes. My improvement is close to 34% which means great energy-saving that will significantly impact on my bike and run times.

EXPECTATIONS
After the course you are sent away with your ‘Before’ and ‘After’ video, a great Total Immersion manual and some training programmes. However, don’t expect to get into the water the day after the course and swim like Michael Phelps! It takes getting used to and you have to go back and put the work in. Most importantly, you have to be patient and practice your drills. I’ve been back in the pool since the course and apart from some funny looks I got when practising my Superman and Gliding, I have a renewed sense of joy and passion for swimming. I feel that I have been given the right set of tools to become an efficient swimmer and improve on my triathlon swimming times.

For more info, contact Georgie on 083 603 5308 or [email protected], or check out the website at www.totalimmersionsa.co.za.

Wearing the right pair of swimming goggles will make the difference between a good swim and a great swim, and most of us know the frustration of wearing goggles that are not watertight, or having to stop every so often to adjust them or clear them of fog. Choosing the right pair is also very important for the wellbeing of your eyes. You need to find the right pair for your face shape and size, and of course for the purpose of your swimming. You might only want to use them in the pool, only in open water, or perhaps both. You might be a racing snake who prefers the more competitive and streamlined type of goggles. Whatever the case, there are a myriad of things to take into consideration when buying a pair of goggles.

Frame Types
• Swedish Goggles: These are usually meant for the racing snakes. Most elite triathletes prefer these when racing competitively. Swedish goggles have no gasket, fit right on the eye socket and cause less water drag.
• Gasket Goggles: These are the most popular swim goggles and come in various forms such as silicone and foam, with silicone usually being the most popular. You can find gasket goggles in various sizes and colours.

Lens Colours
• Clear: This is the most popular and common for indoor swimming.
• Mirrored: They provide extra glare protection in bright conditions, and of course, look very cool!
• Tinted: These are the best if you do a lot of open water swimming in bright conditions where you need to protect your eyes from the sun and reflected light off the water.

Strap Types
• Solid Strap: This all comes down to preference, but remember that a solid strap does not always allow you to adjust the strap as easily as a split strap.
• Split Strap: This is especially popular amongst female swimmers as the strap holds better around a cap covering hair that is tied back.

Sizing
We all have different face shapes and some of us have much smaller frames than others. Many goggles come in women’s sizes or children’s sizes, and others can be bought in a small or standard size.

Anti-fog
Most goggles have an anti-fog coating which prevents the lenses from fogging up, but as we all know, at some stage while swimming, most still fog up a little.

PUTTING THEM TO THE TEST
You will find you might have to buy several pairs of goggles before you eventually end up with the one you love. We tested some of the best on the market to help make your selection a bit easier. We did this by swimming four lengths (100m) with each pair of goggles and then rated them on how comfortable they are, as well as how easily adjustable, whether they fogged up, and of course, how watertight they were. In general, all the goggles from the three different brands were of great quality and lived up to what they promised. In the end it comes down to preference and what you want to use them for.

FINIS Shockwave Smoke
Key features:
• Curved high definition lens offers maximum eye protection, filters out 100% blue light, and improves contrast and depth perception.
• Patented side clip for easy fitting.
• Silicone single strap.
• UV protection.

This polycarbonate lens with anti-fog provides excellent clarity and vision. The fit was extremely comfortable and watertight. This would be the ideal pair of goggles when swimming outside ,as the tinted lens offers great protection against the sun. Also great for indoors, but if the brown coloured lenses bother you, they are also available in clear. RRP: R199

MODERN ATHLETE CHOICE AWARD
FINIS Energy Clear/Smoke
Key features:
• Great for all face shapes.
• Curved lens for reduced distortion and optimal viewing.
• Silicone split strap.
• UV protection.
• Anti-fog for excellent clarity and vision.

The comfort factor of this pair of soft-frame goggles was great and as comfort is one of the most important considerations when buying goggles, we decided to award it the MODERN ATHLETE CHOICE AWARD. The goggles also provided a watertight fit and the double split strap could easily be adjusted within seconds. All in all, a great pair of swimming goggles that is ideal for indoor swimming or outdoor open water swims. RRP: R189

FINIS Lightning Blue/Mirror
Key Features:
• Frame and lens fused into one streamlined piece to reduce drag.
• Lower profile design with soft gasket which reduces drag.
• Quick-click strap adjustment.
• Comfortable no-leak fit.
• Four interchangeable nose bridges for a custom fit.

This low profile soft frame goggle is ideal for competitive swimming. It fits quite close to your eye socket and definitely takes time to get used to, but the fit is great. With a flexible nose piece and auto clip strap, this is probably one of the best racing goggles FINIS has in its range. The one we tried has mirrored lenses, which looks super cool, but it is also available in other lenses too. RRP: R199 (mirrored lens)

ZOGGS Predator Flex Polarized
Key Features:
• Curved lens technology offers up to 180-degree undistorted peripheral vision.
• Quick adjust strap system for adjustment while wearing.
• Super soft silicone seal for ultimate in comfort.
• 4 Flexpoint technology.

This is a great pair of goggles for open water swimming as the lenses contain a special filter that blocks the reflected light from the water, reducing glare and improving visibility. The goggles, which are also great indoors, utilise 4 Flexpoint Technology, enhancing frame flexibility and ensuring a contoured and comfortable fit. RRP: R299.95. Also available in Predator Flex Polarized. RRP: R359.95

ZOGGS Fusion Air
Key Features:
• Air Cushion for a super-soft fit with reduced marking.
• Curved lens technology for 180-degree vision.

The best thing about this pair is that it reduces markings, or so-called panda eyes, so often associated with wearing goggles. The goggles feature soft air cushion seals that reduce the pressure around the eyes, and with a choice of two nose bridges, it also ensures a good fit and maximum comfort. The split strap is easily adjustable and though the fit is quite close to the eye socket, it is still very comfortable. Also available in women’s version. RRP: R179.95

TYR Technoflex 4.0
Key Features:
• Comfortable and easily adjustable.
• Features gaskets that are injected with a softer durometer material to improve comfort and fit.
• Incorporates differing hardness densities of Thermo Plastic Rubber as well as a stiffer durometer material to provide frame rigidity, which prevents nose bridge stretching.

A superb all-round goggle which is watertight, comfortable and very easily adjustable. A great thing about TYR goggles is their unique packaging. It is a world first as it contains a ‘smart card’ customer informational guide on the suitability of the goggle for different uses. This tells you important stuff such as whether the goggles are suitable for a novice or expert swimmer, whether they are a size too small or large, as well as some helpful information on the softness of the goggles as well as the sight. An excellent product! RRP: R230 (metallised version), R165 (non-metallised version), R150 (Junior version)

TYR Velocity Metallised
Key Features:
• Dual head strap design offers low profile hydrodynamics with patented cushion gaskets for a comfortable, leak-proof, custom fit.
• Silicone cushion gaskets and a multi-sized nosepiece system for a customised fit.
• Optical grade polycarbonate lenses provide excellent peripheral vision.
• Anti-fog and UV protection.

These goggles are ideal for racing but can easily be used in training as well. The double silicone head strap features a patented, top slotted clip to prevent strap slippage and to allow easy adjustment. Though it is a racing goggle, the fit was not too close to the eye socket and it delivered all it promised. A great all-round goggle. RRP: R200

REMEMBER: To extend the life of your goggles, keep the lenses free of dirt and grease. Rinse the goggles in cold water after each swim and hang until dry – do not leave them in direct sunlight. And never wipe the inside of the lenses, as it might damage the anti-fog coating.

WHERE TO GET THEM
Available at independent sports retailers, multi-sport and speciality stores, and specialist swim outlets countrywide. For more information and your nearest stockists contact:

FINIS: [email protected]
ZOGGS: Colin Farrer at [email protected]
TYR: Peter Baker at [email protected]. Also available online through www.tyr.co.za.

Earlier this year, Media24 Newspapers rugby writer Adnaan Mohamed was in Pretoria to cover the Bulls-Stormers Super Rugby match. On the Saturday morning of the match, while all his fellow journalists were sleeping late, he drove out to the Hartbeespoort Dam and ran the Old Mutual Om Die Dam ultra. “When I got to the game and told the other journalists I had just run 50km, they all thought I was crazy, but I needed the mileage for my Two Oceans and Comrades training. I always check the calendar for races when I travel to another city, or overseas.”

Adnaan says he likes to get in a morning run, because if you leave it to the afternoon it often just doesn’t happen. That’s why he regularly runs to the sport venues where he will be covering an event. “I always fit running into my work schedule. I send dry clothing and my laptop and notes with other media guys, so I can run in, shower and then work. Like when I covered the National Swimming Champs in Durban and ran 17km from my hotel in Umhlanga to the pool each day. My colleagues sometimes worry that I won’t make it, but I always get there.”

CHANGE OF PACE
Adnaan (44) began his working career as an English and Afrikaans teacher, but always harboured a passion for writing and began freelancing as a journalist in his spare time. In 2005 he got his big break when Die Son went daily and asked him to cover rugby for the newspaper. “It was hard to leave teaching after 16 years, but I felt I wasn’t doing justice to the kids any more and realised it was time to go.” Within months he was on his first Springbok tour, to Argentina, and his running kit went with.

“I ran every day while I was there, because that’s the best way to see a place. I came back on the Wednesday, ran the Winelands Marathon on the Saturday, and the next day I left for London for the end of year tour, and soon I found myself running in the snow in Paris. Later, in 2008, I covered the Olympic games in Beijing for the Media24 group. It was one of the highlights of my career thus far, and I have never worked so hard in my life, but I still managed to run on the Great Wall of China. It was an amazing experience.”

JOINING IN
In 2009 Adnaan found himself in Perth, Australia, covering the Springbok Tri-Nations tour. Having been briefed by Sport24 to write an online tour diary, and being a fit ultra-marathoner and former rugby player himself – he has done 10 Comrades and 11 Two Oceans, as well as two Cape Odysseys (211km over five days), and played rugby from age eight to 38 – he approached Springbok coach Peter de Villiers with the idea of joining a training session and writing about what it felt like to train with the Boks. “No journalist had ever done this before, but Peter wanted to bring the players closer to the fans, so he said I could join the warm-up and stretches. Next thing I knew I was running through passing drills with the team and ‘scrumming’ against prop Tendai ‘Beast’ Mtawarira. Of course, I was wearing takkies, and I joked with Beast that he’d have been in trouble if I was wearing studs!”

A year later, in Edinburgh, Scotland, Adnaan was following the Boks’ UK tour, and on the first day in the city he caught a taxi from his hotel to the training ground. “I wanted to still get my daily run in, so from the second day I started running the 7km to the ground and back every day. That led to me joining their warm-up sessions, and again, what an incredible experience!”

NEXT STOP, NEW ZEALAND
Adnaan will be covering the Rugby World Cup in New Zealand in September/October, which he says will be a big challenge. “Two months away from my wife and kids will be hard. I interviewed Gary Kirsten the other day, about his time in India coaching their national cricket side, and he said that when he spends time with his kids, he makes sure there are no phones to interrupt them. I try to do the same by spending as much time with my kids as possible, and one of the things we do is gym together. It’s a hard line of work that requires a lot of sacrifice, but I’m living my dream to travel, to write and of course to run.”