Cycling Runner

25 Medals for SA Paralympians

More than 1000 athletes from 70 countries headed to Christchurch for the IPC World Athletics Champs, which is the last major international gathering of athletes before the London 2012 Olympics kick off. A massive number of 57 world and 173 championship records were broken during the meet, across the many classes and categories that disabled athletes compete in, showing how high the standards of competition were.


China, who had the biggest team at the championships, went home with the biggest medal tally, a healthy 58 medals made up of 21 gold, 22 silver and 15 bronze. Russia finished second on the medal table, with Great Britain third. The Brits did not win as many gold medals as the Russians, hence finishing third, but their overall medal tally of 38 had them second only to China. The South African team’s haul of 25 medals, including nine golds, put them seventh on the table, out of 45 countries that medalled.


IPC World Athletics Champs Top 10 Medal Standings
Country               Gold Silver Bronze Total
1 China                 21    22      15        58
2 Russia                18    11       6         35
3 Great Britain       12     9      17        38
4 Brazil                  12     9       7         28
5 Poland                12     7       6         25
6 USA                    9     10     14        33
7 South Africa         9      7       9         25
8 Ukraine                8     10      9         27
9 Germany              8      8        8        24
10 Algeria               8      6        7        21


BLADE RUNNER LEADS THE WAY
Leading the South African charge was Oscar ‘Blade Runner’ Pistorius, with three gold medals and a silver. He claimed his first gold in the Men’s 200m T44, leading from start to finish to clock 21.80 seconds and beat archrival Jerome Singleton of the USA by nearly a full second. South Africa’s Arnu Fourie claimed bronze in this final, coming home in 22.82, taking more than half a second off his previous best time and only just missing out on silver by 0.05 seconds.


Singleton then reversed roles in the 100m final, diving for the line to beat Oscar in a photo finish as they both recorded relatively slow times of 11.34. The South African got back to winning ways in the 400m, clocking a championship record time of 48.37 despite blustery conditions, but all he could talk about was the cherished T42-46 4x100m relay later that afternoon. “We have four runners under 11 seconds, and despite a bad draw, I am confident for South Africa.”


Well, Oscar needed every metre of the track to run down Singleton as the rivals anchored their teams home, the Americans in the inside lane and the South Africans in lane eight. The Americans gave Singleton a slight advantage at the final change and with 40m to run he still held the advantage, but Oscar’s famous kick saw him win by a head in another photo finish. The South African team of Samkelo Radebe, Henry Roos, Arnu and Oscar also set a championship record of 42.80, just 0.5 seconds outside the world record held by the Americans, and their wild celebrations after winning showed how much this one meant to them.


MATIES-HELDERBERG CLUB EXCELS
Eleven athletes from the Maties-Helderberg Sport Club for Persons with Disabilities, at the University of Stellenbosch were in the SA team, and they brought home 11 of the team’s 25 medals, says Wentzel Barnard, Sport Manager of the club and himself a well-known disabled sportsman. This included double gold for Ilse Hayes in the 100m and the long jump, gold for Hilton Langenhoven in the pentathlon, and a gold for Arnu Fourie as part of the victorious 4x100m team.


Ilse’s win in the 100m was particularly sweet, as she not only set a new championship record of 12.49 in her T13 class, but also moved to the top step of the podium after winning silver in this event at the 2008 Beijing Paralympic Games. She also took bronze in the 200m final, while Hilton added a long jump silver to the haul. Also amongst the medals were Fanie van der Merwe, who claimed two silvers and a bronze over 100m, 200m and 400m respectively, Jonathan Ntutu, who won silver in the 100m, Arun? Liebenberg with silver in the 400m and Zanele Situ with bronze in the javelin.


Another notable performance from a Maties-Helderberg athlete came from blind runner Jan Nero. He is well known on the road running front in the Western Cape, but only recently turned to the track. After two years of hard work, he was selected to compete in the 5000m in New Zealand, where he finished a commendable sixth in his first international final in 16:11.66, being led by his guide runner Duane Fortuin. Earlier he had finished second in his qualifying heat.

From Treadmill Runner to Olympic Hopeful

A Virgin’s Tale

Sunday 23 January saw a number of Bombers (Bryanston Bombers, a group of runners who train together in Bryanston), most of them first-timers, attempt and conquer Ironman 70.3. For me, it all started a while ago when Matthew, my seven-year-old, told me that his friend’s dad was an Ironman, and ‘all’ I could pull off was Comrades. My self esteem slithered to the floor!


AND SO MY JOURNEY STARTED
The seed was sown and was soon nurtured by tales of this thing called ‘cross-training’ (which I thought involved sprinting across a busy intersection) and talks about ‘brick sessions’ (which I assumed had something to do with a run so hard you …. bricks).


Soon I convinced my unsuspecting better half to let me do 70.3. ‘It will be fun; some swims and rides, and not only will I stay injury-free, I’ll get stronger, too!’ I really had no clue what I was talking about, so technically I can’t be accused of lying. Soon the credit card was recruited as first I had to get ‘the basics’ (bike, shoes, tri shorts), then ‘the essentials’ (wetsuit, tri-bars, skimpy top three sizes too small), and then ‘the unavoidables’ (physio and bike transport). That was all before I shelled out more than a few bob for the entry fee, flight to East London and some humble accommodation!


LEARNING THE HARD WAY
During the training period I learned that cycling is bloody hard work and for me involved a disappointingly low number of cappuccino’s at the M&B as I desperately raced up Cedar Road hill to ensure that the session didn’t consume the whole of my family’s weekend, and that swimming is actually not boring, just reserved for the ‘strong of mind’. I learned what an open water swim was all about; in Mexico with the fish and in the Vaal Dam with a big black snake, and that tri bars look very cool and actually work once you know how. I learned how to put on and take off a wetsuit and how to reach behind me on the bike to those cool-looking bottle-holders.


COMRADES VS HALF IRONMAN
There are many arguments about whether Comrades or Ironman is harder, and what kind of personal commitment is required to get each of them done. What I can tell you for sure is that there is nothing as stressful or exhausting as the day before an Ironman event. For me, it went like this: wake up, check bags, load watch, wetsuit, goggles into hand luggage, catch flight, find your hotel, rebuild your bike, check the tyres, register for race, check bike on 15km ride, weave madly to avoid all glass on the road, check tyres, walk to beach for swim, crap bricks wondering how you will get to those buoys, pack swim bag, pack ride bag, pack and unpack and repack run bag, apply stickers to bike, bags and supporter, repack all three bags, stand in line to check bike in, return to fetch timing chip, re-enter bike-check line, provide DNA sample to enter bike transition, find your unique ride and run bag hanger among 2000 others, attend briefing, crap yourself again, eat lunch then dinner (at once). Then you get to sleep, if you can. Compare to Comrades: arrive, register, eat, sleep, throw a few gels on top of your shoes, pin on your number, sleep. Easy-peasy!


RACE DAY
The morning dawned bright, calm and clear – in Cape Town! In East London it was dark, windy and foreboding, but at least the sea looked calm. Down to the transition for a last bike check, put on wetsuit and enter the water for a ‘warm-up’. This part was quite funny since the water was 16 degrees, so the warm-up didn’t go as planned, but at least I got wet! Then something strange happened; all of a sudden the once distant buoys didn’t seem so far. I knew I could do this and even gave some advice to a nervous looking bloke standing beside me!


So the race began. I swam and didn’t panic or drown, then changed out of my suit and found everything I needed in my transition bag. I found my bike first time and didn’t forget to put on my helmet. The ride was tough, and going out into the wind was a challenge. The low point came at the highest point as I struggled up the off-ramp before crossing the bridge over the highway. The sign said ‘It’s ok to vomit a little’. Fortunately, coming back into town was fun and fast.


FINDING MY RUNNING LEGS
In the run transition tent I was visited by an angel who helped me find what I needed, packed away all my clobber and put up with my pathetic blubbering about how grateful I was! However, I am going to log only 11.1km for the run because I ran the first 10km on someone else’s legs. For those runners who scoff at triathletes’ run times I invite you to try running after a 1.9km swim followed by a 90km cycle.


The run consisted of 2 loops with a turn point at each end, and volunteers dispensing wrist bands at the end of the far turn point. The guys with the second wristband, the blue one, stand closer to you than the blokes with the first lap bands, so you have to run past the one you really want before having to run a full 10km before you see the beloved blue band boys!


With my two prized wristbands I trotted towards the finish. I had visions of cranking it up a bit – after all, I am a runner and it was time to show these lycra-clad, carbon-worshipping triathletes a thing or two about running – but no, it was not to be. Then I visualised how I was going to react crossing the finish line and even did a few warm-ups!


MY MOMENT OF GLORY
Then it happened: the path narrowed and the announcer called my name. I stared down the finishing line, concentrating single-mindedly on only one thought: how mad you would have to be to do the full Ironman! I nearly forgot my finishing celebration, and so I had to clench and pump the fists and raise the arms all in one jerky, uncoordinated instant. I think the announcer thought I had a cramp attack! I crossed the line in 5:37.


It seems that I am going to have to go back next year to get it right. I have some unfinished business with that finishing straight!

Running for Joy

Losing Weight While Training

Losing excess fat shouldn’t mean compromising your running performance! In fact, it should mean the opposite, especially if done correctly. Losing just 1kg in fat can make a huge difference with your muscle-to-weight ratio, and therefore benefit your running time and lessen the impact on your knees dramatically!


STICK TO THE PLAN
Firstly, when it comes to planning your nutritional needs, you need to determine whether you are a casual or a serious athlete. For the purpose of this article, let’s use for an example a 62kg female athlete who is considered a casual runner, as she runs 10km three times a week plus a longer session on the weekend.
Secondly, you need to determine your average hours of training, i.e. your total hours run per week divided by seven days. In our example’s case, 1+1+1+4 = 7. Seven divided by seven days equals one hour per day, her average training time per day.


Thirdly we need to work out how many units of carbs, protein and fat you need per day. These amounts are calculated using your sex, height, age and activity levels. Let’s presume our example runner’s height is 1.58m and her daily activity at work is low (i.e. computer-based desk work.


Determining the amount of carbohydrate you need: About 50% of your energy should come from your carbs as it is the main fuel for the body, especially for active people. Without glycogen (the storage form of carbs in the liver and muscles) the human body cannot function. In fact the body only has enough storage to fuel your body for 30 minutes of exercise at high intensity exercise like sprinting. At lower intensities of exercise, like jogging or casual cycling, the body can provide energy for about two hours, but only if muscle glycogen tanks were filled to begin with.


Someone who weighs 62kg, trains an hour a day and wants to lose weight, will need 8 x 15g carb units per day. (Remember that one tennis ball fruit portion contains 15g carbs, too, thus we will be using at least three fruit portions of carb units per day.)


Determining the amount of protein you need per day: About 15% (but absolute maximum of 20%) of your total energy intake should come from protein. Protein is important for tissue synthesis, regulating of bodily functions (such as hormone function) and supplying energy when the diet is lacking in protein or fat. Contrary to popular belief, excess protein can be harmful to the body, as any addition protein not used by the body will either be used as energy (only if carbs and fat are unavailable) or converted and stored as fat. The by-products of excess protein breakdown needs to excreted via urine, which places unnecessary strain on the kidneys. Many athletes suffer with kidney damage from eating too much protein! Our female 62kg athlete will need four units of 7g protein units per day.


Determining the amount of fat you need per day: Fat intake should comprise about 25-30% of your daily intake, because it is essential for energy, insulation, hormonal function and supplying the essential fatty acids omega 3 and 6 fats, as well as phospholipids that make up cell membranes. Make sure that most of your fats you consume are monounsaturated fats (MUFA’S) e.g. oils from canola, olive, peanut and cashews, or nuts like peanuts, almonds, pecans and cashews. Peanut butter, olives and avocado are also good sources of MUFA’s. Our athlete will need about four fat servings containing 5g fat each per day.


PUTTING IT ALL TOGETHER
Now put it all together. The following meal plan is base on our 62kg female running on average 1 hour per day (or 1hr three times a week plus a longer run on the weekend), with a weight-loss goal of between 0.5 to 1kg per week. This plan will not only help her shed excess weight, but also keep her energy levels constant so she does not have to compromise her training!


Click here for an example of a weight loss eating plan.


Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Member of Morningside Country Club with eight years running experience, including three finishes in the Two Oceans Marathon.

Southern Storm: The Race of Gods

Inspired To Run

Fran grew up next to an athletics track, with her Dad being a high jump coach. She ran her first competitive race at the age of four, against the under-6-group. This continued throughout her school and university years, with the 400m hurdles becoming her specialist event.


Sport was most definitely in Fran’s blood and she completed an undergrad, Honours, Masters and PHD in Biokinetics. This woman has practiced as a biokineticist, fitness instructor, fitness manager, operations manager, club general manager, wellness manager and is currently the Product Training Manager for Virgin Active South Africa. It is safe to say, she knows a thing or two about fitness!


Due to a serious back injury and a prognosis of ‘you will never run again,’ Fran took about five years off running. But once a runner, always a runner, and she then attempted road running, up to distances of 21.1km. She did this without any real training and soon discovered that it is very different from the track. But Fran soon fell in love with road running.


LIFE-CHANGING MOMENT
In January 2009 Fran joined a 12-week 10km programme, but about three weeks into the programme she was diagnosed with Non-Hodgkin’s lymphoma. It was a huge shock, but also a relief, because it explained why Fran was always tired, it explained all the aching muscles, and also why she never really improved in her running.


For Fran it was tough completing the 10km programme in between chemo treatment sessions, but this is the time when people carry you through, and that is what her running mates did. To the horror of her oncologist, Fran joined the 21.1km programme – maybe to the horror of the programme leaders as well! She battled through and did the Knysna Half Marathon. Then it was time to take a break and focus on getting better, which did go according to plan, at least for a while.


About six months ago the battle started again when Fran was diagnosed with a tumour in the lung, which later spread to the brain and liver. She is currently undergoing treatment for this, but amazingly, Fran is still running! She has since completed several half marathons and even two marathons!


A DREAM COME TRUE
Running the Virgin London Marathon would be a dream come true for Fran. However, the requirement for her entrance to the race – it is really hard to get an entry, unless you go through a charity organisation that has secured some guaranteed entries – is a R100 000 donation to the charity of her choice, MaAfrika Tikkun. Fran was invited by Virgin Unite, the non profit foundation of the Virgin Group, to run the Virgin London Marathon. However, the requirement for her entrance to the race is a R100 000 donation to the charity of her choice. Virgin Active has agreed to match whatever she raises


Fran firmly believes the reason why she is still in relatively good health is the fact that she continued running, maybe not as far or as often as she would like to, but she is still running! This is also one of the reasons why she selected MaAfrika Tikkun as the charity she would like to represent at the Virgin London Marathon. These healthcare workers take care of the terminally ill and orphans and cover huge distances on foot to deliver this invaluable service to the defenceless and sick.


THE NAVCHALLENGE
A group of Fran’s nearest and dearest pulled together and decided to assist Fran to raise the remaining R50 000. On 5 February 2011 at Oak Lane Farm, Grabouw, some of Fran’s friends hosted The NavChallenge, presented by Glider. The intention of this three-hour orienteering race, open to both mountain bikers and trail runners, was to assist Fran in raising these funds.


Emphasis was placed on having fun and enjoying the great outdoors whilst encouraging newcomers to give orienteering a try. It was a team event (two people per team) and competitors could compete on mountain bikes or foot. The goal was to locate as many of the checkpoints as possible in any order. Checkpoints were allocated a score depending on the level of difficulty to reach each checkpoint. Prizes were awarded to the top teams in each category, and on a lucky draw basis as well, as well as to teams raising the most funds through personal sponsorships.


To date almost R52 000 was raised. Virgin Active has agreed to match the amount, which means Fran Venter is on her way to make her dream come true!


THROUGH THE LOVE OF FRIENDS
“Fran is an inspiration. When I don’t feel like training or am going through a rough patch in a race, I think of Fran and she inspires me to carry on. She’s an amazingly strong person.” – Stacey Scott


“Fran is a role model to me. She has shown me how to face tough situations and how to cope with challenges which to me seem insurmountable. She has shown me patience with trials and teaches me to be a better person. She is my hero.” – Cath Coupar


Fran is a beautiful person, inside and out. She is humble, determined and exudes positive energy – such an inspiration! – Paula Pienaar


“Fran has shown me that whatever life throws at you, you never give up. Sometimes I think she is literally mad, but she carries on doing what makes her happy, and I think that is why she has been able to carry on. She never complains, she always has time to listen to my moans and groans, and she always has a smile on her face.” – Debbie Lillie


“I was very blessed the day I met Franciska. Since then I’ve got to know her as a person and she became a very good and special friend. She is an absolute inspiration and is always positive and encouraging. Her support for me during my knee surgery and recovery, there are no words. She is a truly amazing person. I’ve learnt a lot from her and continue to learn from her. Fran, you are an absolute inspiration. I wish you a wonderful Virgin London Marathon, enjoy it. Baie groete.” – Karen Ervens


RACE REVIEW ON THE NAVCHALLENGE – By Ansa Theron
The NavChallenge presented by GLIDER was organised by RaceInterface on a completely different format to all the other events I often enjoy in the Grabouw Valley. The NavChallenge was totally unique in function and structure.


The aim of the NavChallege was to assist Fran Venter to raise funds to participate in the Virgin London Marathon. I was touched and inspired as I read Fran’s story and her reasons for undertaking this journey. Very excited to support Fran on her journey, I entered myself for the NavChallenge. I soon realised this is not just a run or cycle event, this is a run or cycle while-you-figure out-your-own-route event.


Navigation is a skill you can learn, but I had no experience, so to my relief, I read that Michael Graz was giving a short course on navigation a few weeks before the event to help the lost souls like me. After the course I felt ready and eager with my compass, bright marker and sense of humour to take the bull by the horns.


The event works as follows: Two members in a team must navigate themselves to different checkpoints, scattered all around the Grabouw Valley. Each team can decide if they want to run or cycle (both off-road). At registration on the morning of the event each team receives a map of the Grabouw Valley with the different checkpoints. Each checkpoint has been allocated an amount of points ranging from 10 to 50. The more difficult and further away from the start point, the higher the points allocated to the checkpoint. Each team receives their disclosure card seconds after they begin the race. The points allocated to the different checkpoints are indicated on the card. Teams then decide on the route they will take, and are penalised if they do not return within three hours.


All the above sounds pretty straightforward, but at the race briefing we were told we will probably get lost at least once (we did). Then again, were also told we will have fun (definitely) and we will each get a beer, sandwich and a pair of polarised GLIDER sunglasses at the finish. Talk about motivation!


All the teams (bikers and runners) started five minutes apart, to prevent teams from following each other. The atmosphere at the start line was buzzing with excitement – maps, compasses and a few confused faces.


My three hours out in the Grabouw Valley were hot, but fun. We only managed to get four out of the eight checkpoints. Each one was identified by a bright orange and white flag and equipped with a clipper to pierce your control card as proof that you were there. Every now and then an enthusiastic team would fly by from some random direction on their way to one of the many checkpoints.


One little incident with a Cape Cobra had my heart rate monitor beeping out load. My race partner was running in front of me on a single track in the pine forest when he almost stepped on the big boy. The Cobra lifted itself and aimed its flattened head at me, stopping me in my tracks. My race partner, unaware of the cobra less than 30cm away from him, continued up the path, while I slowly walked backwards. After a while, the cobra lowered itself down and sailed away – a magnificent site!


After we finished, we each received an ice cold coke, a beer and a delicious sandwich. Our goody bags were filled with toys, vouchers and a very funky pair of sunglasses. At the prize-giving, Fran spoke a few words and thanked everyone for participating in the event. Prizes were awarded to the top teams in the male, female and mixed team categories. Then the organisers surprised us by rewarding the last teams in each category with a nutritional hamper from High-5, a little something to get them going faster next time. Stunning lucky draws had everyone holding thumbs.


All in all, the event was well organised, with a great atmosphere. My eyes will be on the calendar for the next NavChallenge.


Those who want to donate can visit the website http://uk.virginmoneygiving.com. Donations will be open on this site until 17 April.

Staggering up the Sani

12 Weeks to My First Sprint Triathlon

The SSISA in Newlands, Cape Town, is not only known for the sports science experts working there, but also for the successful novice sporting programmes they offer. One such programme, 12 Weeks to Your First Sprint Triathlon, caught the eye of novice triathlete Val Philippou, who is currently in training for this great goal.


The Tri-Fit Programme is aimed at first-time triathletes who would like to complete a sprint distance triathlon (800m swim, 20km bike, 5km run). Entrants undergo a comprehensive set of fitness and health assessments as well as a dietary workshop, and they are required to do two evening sessions a week at SSISA and one weekend session. In addition, they need to do five to seven sessions on their own, following a scientifically designed programme. On completion of the course, the entire group participates in a mini triathlon hosted by the SSISA. We asked Val about her experience of the training.


Tell us about yourself.
I am 43 years old and live in Pinelands in Cape Town. I have a son, Alexander, whom I am pathetically passionate about. He is a third year student at UCT. On the work front, I am a shareholder in two businesses in Cape Town.


What inspired you to tackle your first triathlon?
I had done the Healthy Weight Course at the SSISA as well as the Intermediate Course last year. I started in May and could not imagine running around the block, never mind 10km. I got dizzy in my first class and had to put my head between my knees. So embarrassing! Then late last year I saw the billboard in the gym for this Tri-Fit course. For me it was the idea of getting fitter rather than some long-term ‘yearning’ to do a triathlon.


Have you competed in any sporting events before?
I have done a 5km fun run and the 10km Gun Run.


Is there any part of the triathlon that you are nervous about?
Yes! Up until a month ago I had never ridden a bicycle. At the bike shop I was offered bikes that are worth more than small cars and much to the salesman’s horror I kept asking for the cheapest bike. I walked out of the shop the proud owner of a mountain bike, the cheapest one in the store.


On my first ride I managed to stay on the bike after much terror and near hysteria, with Alex shouting, “Pedal, Mom, pedal!” When we were told at the SSISA that we were going out on the road, I was panic-stricken. I made a complete fool of myself, hyperventilated all the way due to absolute fear. Kim Woolrich (our trainer) very kindly stayed with me – she is an angel. Two of my fellow triathlete ‘wannabees’ asked me how the ride was when I got back and I just burst into tears!


You have to do some of the training sessions on your own. How do you fit it into your schedule?
With the other courses at SSISA I got into the habit of early morning training. It is a fantastic start to the day and I feel really strange if I miss it.


What do you like most about the group training sessions with the SSISA?
It is great to identify with people who have a similar fitness perspective. Also, the experts and trainers are young, energetic and inspirational. They really know the world of fitness. I know that my Tri-Fit programme is personalised to suit my current level of fitness and my lifestyle. I have no doubt that if I stick to what I am told, come 1 May I will have no problem doing the sprint triathlon. I may be forced to run next to my bike, but I will finish it no matter what!


What are you most looking forward to about your first triathlon?
For me it is about achieving the level of fitness required to complete the triathlon. It is exciting pushing and testing myself. One of my friends likened this to a midlife crisis; well, at least I have not dyed my hair purple and bought a sports car!


What would you like to achieve in your first triathlon?
To finish – not necessarily first, but most definitely not last, either!


What are your sporting goals after you reach your goal?
It will all come down to whether or not I can get to a point of feeling comfortable and relaxed on a bicycle. What I don’t want to do is lose all the fitness that I am going to build up, so I will have to either do another one or find something equally as challenging.


Any words of advice for anyone wanting to take on a specific goal, but who might be afraid to do so?
Stop talking, thinking or procrastinating and just jump in! Exercise and being physically fit changes everything!

A Cracking Start to the Running Season

Zola Budd: Content, happy and free of pressure

Who can ever forget South Africa’s golden child Zola Budd? With her slight 48kg frame, bare feet and shy demeanour, she stole the hearts of many South Africans when she burst onto the athletics scene in the early 80s. In less than three years she twice broke the world record in the women’s 5 000m and twice was the women’s winner at the World Cross-Country Championships. Unfortunately, her brilliant athletic achievements were overshadowed by South Africa’s apartheid policy and her decision to apply for British citizenship in order to realise her dream of competing at the Olympics – and what happened at the 1984 Los Angeles Games.


LIVING IN AMERICA
Zola lives in Myrtle Beach, South Carolina, with husband Mike and their three children, and though they are very happy, Zola admits to missing South Africa immensely. “Life here is very different. In summer it is hot and humid and in winter even colder than Bloemfontein! I miss the nature and the sunshine of the Free State. Mike still has business interests in South Africa and we plan to move back within the next year or two,” says Zola, who initially moved to the USA to try her hand at the lucrative veteran’s racing circuit. It proved a good move, as she has performed well in the past few years, regularly running away from athletes half her age!


Zola’s priority these days is her family. “My eldest daughter runs cross-country and our twins play soccer. I love being a mother, though it can be challenging! Your children grow up so fast and that’s why I try to spend as much time as possible with them,” says Zola, who is assistant-coach at Coastal Carolina University and has completed a Masters degree in counselling. She is also involved in a development programme for children, and is busy setting up a distribution network for Newton running shoes in South Africa.


LOOKING BACK
Zola was born in 1966 in Bloemfontein and was one of five kids. She came from a typical Afrikaans background and was very close to her older sister. “Jenny was like a mother to me and the two of us often ran together,” says Zola, who tragically lost her sister to cancer in 1980. This was one of her greatest losses in life. “Not a day passes that I don’t think of her. I miss her every single day and I think the fact that I was able to handle many difficult situations in life was because of my sister.”


When Jenny passed away, a heartbroken Zola kept on running: she wasn’t good at any other sport, had no ball sense, and describes her swimming skills as that of a rock. But she was brilliant at running! “I always ran away from my cousins and I knew I could run, but never really realised how fast.”


GLOBAL ATTENTION
Zola first captured South Africa’s attention when as a 15-year-old she was crowned 1 500m and 3 000m national women’s champion. Shortly after that the international spotlight fell on her when she clocked 15:01.83 for the 5 000m in Stellenbosch, breaking the world record by more than six seconds. Unfortunately, the record was never officially ratified because of South Africa’s sporting exile.


That just seemed to fuel the international media’s fascination with the child star. Here was a shy girl from Bloemfontein who ran world class times at the age of 17. Not only was she from a country that was ostracised by the world for its apartheid policies, but Zola seemed on her way to run even better times. With her distinct running style and bare feet, she became an overnight star. Even today she gets asked why she ran without shoes and the answer is simple: “All my friends ran barefoot. Very few kids had spikes, so it was the most natural thing to run without shoes. If I did have spikes I would have really looked odd in my training group!”


THE BRITISH EXPERIENCE
In order for Zola to sidestep the international sporting boycott, the Budd family was persuaded to apply for British citizenship for her on the grounds that her grandfather was British. Citizenship was granted, but what was supposed to be an exciting time in the life of a young athlete quickly turned out to be a time of immense pressure, a loss of an innocent childhood, and great sadness for Zola and her family.


In 1985 Zola officially claimed the 5 000m world record (14:48.07) while representing Great Britain, and though it was a great moment, she describes the experience as artificial. She also describes being crowned World Cross-country Champion in 1985 and 1986 as special, but also very ‘plastic’. “Those things pass, running achievements are artificial – it is the memories you take from good training sessions and chatting to friends that stay with you.”


A young Zola tried her best to adapt to her adopted country, but as a 17-year-old she had to handle immense pressure and this finally took its toll on her and her family. “The pressure made me very negative and it also tore our family apart,” says Zola, who was often criticised by the international media for not speaking out on the political situation back in her home country. “I don’t have any regrets. I have an interest in politics, but certainly did not and still don’t see myself as an opinion-former.”


Looking back at her life in England, she says there are things she would change if she could do it all over again. She would not have emigrated to England in the first place, and secondly, she would definitely not have run in the 1984 Olympics.


OLYMPIC NIGHTMARE
Most athletes dream of one day competing at the Olympics and for the young Zola it was no different. But no one could have predicted how her childhood dream would turn into a nightmare. Today she only remembers certain aspects about that controversial 3000m final. “I remember the pace suddenly slowing down quite a bit and we were all bundled together. I went ahead, felt a shove and the next thing she (Mary Decker) was lying next to the track. The crowd starting booing and the only thing I wanted to do was finish the race and not finish on the podium.”


Most South Africans were glued to their TV screens and their hearts went out to a distraught Zola as she finished seventh. An emotional Decker, America’s favourite to win, was carried off the track and was later reported as saying Zola caused her to fall and she wanted nothing to do with the teen sensation. The International Amateur Athletics Federation (IAAF) investigated the incident and found that Zola was not responsible for the collision, and years later Mary admitted that she was probably the cause of the collision, as she was not experienced running in a bunch.


This was not much of a consolation, as it seemed as if Zola’s life was never going to be the same. In 1988 she returned to South Africa after she was banned by the IAAF, who claimed she took part in an event in her home country. Zola denied this, but shortly after retired from international competition for several years and in April 1989 she married Mike. Then in 1991 she returned to athletics and became the second-fastest woman in the world over 3 000m.


But that clash in Los Angeles stayed with her. “It feels as if that incident is the only thing people remember about me. To be honest, I don’t really think about it anymore. After three kids even something like that becomes a distant memory!”


TRAINING
Today Zola still trains six days a week and often competes in races in the USA. In 2008 she amazed coaches, supporters and athletes alike when at a 5 000m cross-country race in North Carolina she beat athletes half her age! “I just went for fun with the local cross-country team. For me it was just another cross-country race, but it turned out to be quite a good race,” says Zola, who prefers cross-country to track.


A couple of years ago she ventured into marathons, running her first in London in 2003, but did not finish. In 2008 she ran a 3:10 in Bloemfontein, which she followed up with a 2:59 in New York. “I don’t like marathons at all, probably because I get hypoglycaemic and usually feel very sick. I prefer shorter distances and won’t be doing another marathon anytime soon.”


She mostly trains alone in the nearby woods surrounding her home. “I miss the off-road routes in Bloemfontein and my beloved Kimberley Road where I used to run. These days I train about a quarter of what I used to in my competitive years. I am only competitive within myself.”


HARD TIMES
Zola has had to endure many setbacks in her life, including being estranged from her father, Frank Budd, for a long time. “The media likes stories, and though one gets used to it to a certain extent, it still hurts. It’s especially bad when my kids get drawn into it and they have nothing to do with it.”


As much as she has had to endure disappointment on the athletics field and sadness in her personal life, she has certainly come out the other side a much stronger person. “I think these days I can show my middle finger to people and feel good about it, whereas before I was too scared to say anything! My faith has deepened and I was forced to read up on deeper issues in life. I love reading and am very interested in existential philosophy.”


Her victories over the years don’t count much to her anymore; in fact, all her medals are stored somewhere in a box in George. Over the years she has come to realise that running should be fun and not the burden it turned became. “After I broke the 5 000m world record at Coetzenburg, everything changed. I could no longer run for myself and winning became very important to the people around me.”


“I would have appreciated it if back then my coach said to me that it was OK to lose and that I should run for myself, and not to make other people happy. If I could advise young runners, I would say you need to run for yourself, not for your coach and not for your school. Run as part of a process, not a final goal.”


If she could have her life over today, she would probably not have run at all, says Zola: “Sometimes I think if I had never run I would have had a professional career now. I don’t miss competing at international level at all!”


THE PURE JOY OF RUNNING
She has learnt that family and friends are much more important than athletic achievements. Some of her happiest memories are when her kids were born. “Friends and family are so much more important than any medal or any record.”


Over the years she has learnt to love running again, and these days she can’t see her future without running. “It’s my Prozac. It’s the only time that I feel one with the universe, when I can picture myself as a little dot somewhere on earth. It is something you can do to bring you back into touch with nature and God.”


So does she see herself as a Living Legend? “No way, but it is nice to hear, especially with the emphasis on ‘Living,’” chuckles Zola. In a couple of years from now she sees herself on a farm in the Karoo, close to Colesburg, where her closest neighbours will be a day’s travel away! But for now Zola Budd-Pieterse is, for once, content, happy and free of pressure. Today she runs as she should have back then – for herself, and for the pure love of the sport.


PERSONAL BESTS
1 500m 3:59.96
1 Mile 4:17.57
3 000m 8:28.83
5 000m 14:48.07


FAST FACTS
Favourite movie: Lion King
Best holiday destination: Glentana, George
Favourite food and drink: Mealiepap and cream soda
First poster ever on your wall: A poster of horses
Most beautiful words: “If you know the why, you can do anything.” – Nietzsche

Singapore Magic

Tri Glory

We entered the race together and I followed the programme religiously, only missing one session! I couldn’t wait for my magazine copy to see what Derick was planning for us next. Well, today I can proudly announce that I completed my first Ironman 70.3 in 7:36 after a very tough and challenging day. Derick, thank you very much for helping me achieve one of the best moments in my life! – NINA DU TOIT


Thank You, Cape Runner!
I would like to say a huge thank you to Colin at Cape Runner. I run in Vibram FiveFingers Bikila’s but needed a road shoe in which to do longer distances. After trying on a few pairs, running up and down under Colin’s watchful eye and getting told I can’t run in those specific shoes my heart sank. Then he disappeared and came back with a pair of Saucony Kinvara’s. Colin, you definitely know your running shoes! What an amazing shoe! Colin and Lionel, thank you very much for your expert help. It’s really great to go to people who run and know their shoes. – KAREN ERVENS


To Run or Not to Run
Saying that I have low self-esteem is an understatement. Combine that with the fact that as a 33-year-old, I never did any form of exercise before last year, and you get a recipe for disaster!


Last year, my better half and I dabbled with the idea of road running. He is super-fit and eased into it. I faced challenge after challenge. My challenges were never physical challenges, but rather emotional. I would set my goals too high and beat myself up when I didn’t succeed. I would expect to run a 10km race without stopping at all, and then be hard on myself when I couldn’t do it. I struggled with my breathing. I couldn’t find a comfortable pace, I cried inside when I saw older runners and even walkers overtake me in a race. I was convinced that running was not for me.


About two weeks ago, the Garmin watch that I won in a Modern Athlete online competition arrived. I told my better half that he could have it. And then he told me how brilliant it was. Last Sunday, I convinced myself to do a 25km race. I spent the night before lying awake in bed, questioning my sanity. Then on Sunday morning, armed with my beautiful new watch, I braved the race. To say that this was my best race ever was an understatement. With the help of my new best friend, I was able to pace myself well, and didn’t stop/walk at all through about 22km of the race. I finished in 2:44. I achieved what I didn’t think was possible, and that was, that I was finally a runner.


When I won this competition, I was so excited, saying that I won an expensive watch. Now I say I won my belief in my ability to be a runner. I realised a lot of the challenges we face are merely battles in our heads. Thank you, Modern Athlete, for giving me that. Now when I run, I will be armed with my Garmin watch and an overwhelming confidence in myself. – OLGA THANGAVAY


Inconsiderate Runners
My father is an anaesthetist who was called out to assist with an emergency caesarian section on the morning of the Dischem Half Marathon on 16 January in Bedfordview. On Kloof Road he was edged forward by the marshals after waiting patiently for the road to clear, having made the traffic officials aware of his predicament. As a group of runners brushed past his vehicle, one chap pushed his side mirror in and rudely banged on his boot. My father was incensed by this blatantly rude behaviour. I must stress that this was at 8:30am, so these were by no means elite athletes! It is a shame that a few inconsiderate individuals create such a negative impression of runners. Sadly, the baby was delivered lifeless. – MIKE ALISON

Conquering Two Oceans

IRONMAN 2011: Your journey to being extraordinary

WHEN: Sunday 10 April, 7am to 12pm
WHERE: Hobie Beach, Port Elizabeth
DISTANCES: 3.8km SWIM | 180km BIKE | 42.2km RUN


Many people are afraid of figures and try to stay clear of anything mathematically-related. Well, the figures that make up an Ironman race can send chills down the spines of even the toughest individuals. A 3.8km swim, 180km cycle followed by a full 42.2km marathon are distances that one would ordinarily only travel by boat or car, but when you do Ironman, you’re not being ordinary – you’re being extraordinary!


THE COURSE
The swim leg consists of two laps of a rectangular 1.9km route, swum anti-clockwise, in the warm Indian Ocean off Hobie Beach. Sea temperatures range between 17?C and 25?C for this time of the year.


The bike leg consists of three loops and begins at the transition at Hobie Beach. Athletes cycle along the coast for 3km towards the city. A gentle continuous 10km climb to reach the highest point of 183m above sea level follows. From there it is downhill to the 20km mark. Gentle rolling hills are the order of the day until the turn point at 34km. Rolling hills await to the 40km mark, where it is downhill to the coast and then relatively flat along the coast back to transition at 60km.


The run is a three-loop course of 14.07km along Marine Drive. The run route is a very fast, flat route with no hills, going through the top gate of Nelson Mandela Metropolitan University and out through the bottom gate of the University, back towards transition.


REGISTRATION
Last year saw 1 840 athletes and 50 PRO’s registering, continuing the steady growth of the event from the 804 entries of the inaugural event in 2005. A pasta evening takes place at PE Cold Storage, Coega on Friday 8 April at 7pm. The Awards Ceremony takes place at the same venue on Monday 11 April at 7pm, with the Official Castle Lite After-Party at Barney’s Pub on the Beachfront.


SIDE EVENTS
Alongside the main event, organisers Triangle Events have included three immensely popular side-events to create an entire weekend of events that offers something for everyone:
• Iron Girl South Africa
• The Pritt Ironkids Aquathlon
• The Vodacom Corporate Triathlon Challenge


IRON GIRL SOUTH AFRICA
When: Friday 8 April, 4pm to 6pm
Where: Hobie Beach
Format: 10km FUN RUN


The colour pink will be coming at you in waves as PE’s very first Iron Girl South Africa Fun Run takes place. The concept has proved highly successful in both the USA and Europe, and was unveiled in South Africa on 22 January in East London, the day before the Spec-Savers Ironman 70.3 South Africa. Iron Girl promotes health and fitness as well as fun. The entry fee is R100 and each entrant will receive an Iron Girl T-Shirt. Women from the age of 14 can enter either as individuals or as part of a mother-daughter team (team members’ times will be combined). No men allowed and strictly no cross-dressers! Entries opened on 14 February – only 1000 slots available! Visit www.irongirl.co.za for more info.


PRITT IRONKIDS
When: Saturday 9 April, 1pm to 5pm
Where: McArthur’s Pool and Leisure Centre
Format: Aquathlon for Kids 6-9 (swim 60m, run 1.2km), Kids 10-13 (swim 100m, run 2km)


This event, which started in 2006, introduces kids to the world of sports and the spirit of Ironman. The Pritt Ironkids is the biggest Ironkids event in the world with its 1000 participants. The event is a fun-filled way to instil a love for sports and foster a healthy lifestyle in children from an early age. When finishing, the kids run along the ramp and cross the official Spec-Savers Ironman South Africa finish line, just as their Ironman heroes and heroines will do the next day.


VODACOM CORPORATE TRIATHLON CHALLENGE POWERED BY ALGOA FM
When: Saturday 9 April, 8am to 1pm
Where: Hobie Beach
Format: Corporate Teams, School Teams, Individuals
Distances: 380m SWIM | 18km BIKE | 4.2km RUN


This event is 10% of the full Ironman and serves as the ideal platform for corporate teams, school teams and individuals to pit themselves against friends, colleagues, corporate rivals and ultimately the clock. Entrants can enter either as a team or individually. If entering as an individual, the minimum age is 16 (or turning 16 during the year). If entering as a team, the minimum age for team members is 12. The entry fee is R450 per corporate team, R400 per school team and R300 per individual, open from 14 February to 14 March. Late entry is from 15 to 25 March, when the fee is R700 per team, R600 per school team and R500 per individual. A maximum of 1700 entries will be taken and entrants will receive a free T-shirt. Visit www.corporatechallenge.co.za to enter.


WHERE TO STAY
There are many places to stay close to the race, but accommodation is always at a premium when the Spec-Savers Ironman South Africa takes place, so book early:
• The Beach Hotel – across the road from the Race Start at Hobie Beach
• The Courtyard Hotel – 100m from Hobie Beach
• Road Lodge – less than 100m from Hobie Beach
• Radisson Blu Hotel
• Town Lodge
• City Lodge
• The Paxton Hotel
• Marine Hotel


DO THE TOURIST THING
Nelson Mandela Bay is surrounded by world-class tourist destinations that showcase the abundance of wild beauty that is indigenous to South Africa and the Eastern Cape, such as the Addo Elephant National Park, the Kragga Kamma Game Park and the Sea View Game Park. The city of Port Elizabeth has its own attractions, such as the Boardwalk Casino and Entertainment Complex, directly across the road from Hobie Beach, which is always a popular destination during Ironman weekend.


GET YOUR BIKE THERE
The Bike Migration prides itself on providing a unique service to cyclists all over the country. Transportation of a bike from Johannesburg to Port Elizabeth and return will cost you R700. Visit www.thebikemigration.co.za for more info.

Celtic Harriers Time Trial

Step it up

Race walking originated in England in the 1600s when footmen had to keep up with their masters’ carriages without actually running. Being a betting nation, the British soon placed bets on which nobleman’s footman walked faster and it became one of the most popular sports in England. These walkers were some of the earliest professional sportsmen, receiving prize money worth approximately $1million today and becoming as popular as golfing hero Tiger Woods. The sport of race walking has come a long way and has been an Olympic sport since 1908, featuring in most international, continental and local meetings.

THE RULES
The rules that govern race walking are generally confusing to most runners, and even to novice walkers, but it’s actually quite simple: the rules that were applied a century ago are largely still the same today. The most important include the ‘lifting rule’ and the ‘bent knee’ rule, which basically means one foot has to be in contact with the ground at all times while the advancing leg must be straightened from the moment of first contact with the ground until it’s in the vertical upright position.

It is not always easy to see if the correct technique is applied and referees can only go on what they see with the naked eye. Therefore, there is usually some controversy with regards to technique and disqualifications, especially when a walker is disqualified from a 20km or 50km race with less than a kilometre to go, having been warned already. Understandably, this causes great frustration, but it is comparable to a long jumper or a sprint athlete being disqualified for overstepping the mark or starting too fast. Like these athletes, race walkers also live on the edge to maximise performance and therefore need to be governed by these rules.

IT’S ALL ABOUT TECHNIQUE
Though the technique has been the cause of ridicule for many a walker, it is this technique that makes walking such an efficient exercise. When done properly, race walking will give you the same benefits as running but without many of the injuries that are associated with the jarring impact of running. This is why walking is such a popular sport for older people as they look for an exercise that will keep them healthy without as much risk of injuries.

Make no mistake, though, race walking is by no means only for older people! Events like the Cape Times Big Walk and the 702 Walk the Talk (both bigger in numbers than the Comrades) have introduced thousands of South Africans to the sport on a recreational level. In spite of this, competitive walking in South Africa is not as healthy as it should be, says Marc Mundell, ambassador for Race Walk SA and member of the ASA Walking Commission.

GETTING THE YOUTH INVOLVED
Marc has concerns that most walkers in South Africa are 50 years and older, and that youngsters are hesitant to become involved in the sport. “ASA elected a race walking committee in December to promote competitive race walking in South Africa. Hopefully we will be able to get youngsters interested and passionate about the sport. We need to get the message across that walking is by far the healthiest activity and that there are massive opportunities for young athletes in this event. There are a lot of track athletes who can flog themselves on the track and run 800m after 800m but they will never beat Caster Semenya. However, they can become internationally competitive walkers, travel internationally and receive bursaries to study. The opportunities are endless,” says Marc.

Though South Africa’s junior and senior walkers are a little behind international walking standards, Marc is adamant that with the right structures in place, better planning and financial support, South African walkers could become a force to be reckoned with.

WALKING STARS
South Africans have managed to perform well over the past eight years with representation at the Olympic Games, Commonwealth Games, All Africa Games and World and African Junior Championships.

Current top South African walkers include Marc and Corli Swart, who both competed at the IAAF World Race Walking Cup last year in Mexico. Ada Booyens is also a well-known face on the walking track and was nominated as one of the best World Masters athletes in October after winning six gold medals at three World Masters Athletic Championships from 2008 to 2010. Other Master race walkers who make South Africa proud are Barbara Nel, Maria Ghisleni, Lesley van Buuren, J?rgen Spencer, Gerard van den Raad and Carl Meyer, who all feature in the top 10 Masters World Rankings in their respective age groups.

PUT ON YOUR WALKING SHOES
To start walking is simply a case of putting on your shoes and hitting the road, but to become a race walker requires more than the odd stroll. A few pointers from someone who is clued up with the ins and outs of the right technique and some training will help you get your technique right. To gain the health benefits associated with walking, you have to approach it similarly to running, by training regularly and with a structured training programme.

So the next time you’re running a race and a walker is in your way, or if you’re walking a race and a runner bothers you, remember that running and walking are different, but both have their place on the road. Respect each other and share the road. There is room for everyone.

Both walkers and runners love to complain about each other. Whether you’re a runner, walker or race organiser, tell us what you think should be done to keep everybody happy and make races more enjoyable for runners and walkers alike. Log on and have your say.

Did you know?
Top running athletes have a cadence in excess of 190 steps per minute and so do race walkers. However, the average stride length of a top running athlete is almost two metres whereas the stride length of a race walker is close to one metre. This means for a race walker to cover the same distance as a runner takes double the effort!

Stomach Cramps are Affecting my Running

A MIND FULL OF RUNNING

It has happened to all of us: we hastily pull on our running shoes, head out the door, run the same route, worry about what we still need to do at work tomorrow, and before we know it, we’re back home, barely remembering much about a run that was supposed to add to our health benefits and even help us to de-stress! Well, next time you head out the door, try to be mindful, try to run in the moment and you might just have one of the best runs of your life. Here’s how.


A MIND FULL OF WHAT?
But what is mindfulness and how can we apply it in our daily lives and sporting life? Dr Georg Feuerstein, expert on yoga, Tantra and Hinduism, explains in his article The Art of Mindfulness that even though we may think we are aware of things going on around us, the majority of our lives unfold in a “dimly aware or even unaware state of consciousness.”


He says mindfulness can help us interrupt the automatic process of becoming lost in our own mental processes. “The mind is largely on automatic. Thoughts and emotions seem to perpetuate themselves in us, even when we would like them to stop. After just a few seconds of conscious self-observation, we find ourselves lost in our own thoughts.”


Linda Kantor, psychologist and co-director of the Cape Town Mindfulness-Based Stress Reduction Programme (MBSR) agrees and explains mindfulness as “moment to moment attention without judgement. It is about being more aware of the present moment, and noticing when we are habitually pulled out of the moment by our own ruminations, fantasies, concerns and plans. When we observe what the mind does, we realise it is seldom in the present and can work with it more skilfully,” she says. “If practiced regularly in daily life, mindfulness can relieve stress, enhance health and wellbeing through the relaxation response, and improve concentration, to name but a few.”


THE PSYCHOLOGY BEHIND IT
Several studies in sports psychology have linked mindfulness with sport. Jim Taylor and Gregory Wilson, authors of the book Applying Sport Psychology: Four Perspective, claim that performance in sport is greatly influenced by athletes’ ability to be mindful, to remain in the present and be centred, regardless of what is happening in the competitive situation. They write that “by focussing on the present rather than dwelling on past mistakes or future results, an athlete will be more alert to relevant performance cues, and more easily disregard distracting ones. It produces a relaxed psychological state that enables the body to perform in competition what it has learned in training.”


So instead of your mind cruising on auto-pilot, Linda says it helps to improve athletes’ focus by managing anxious or negative thoughts, because they can now notice what is going on around them and in their minds, and bring their attention back to the moment they are in. This distinct form of awareness has been likened to the state of perceptiveness you experience when you go into the fight-or-flight mode, but without the accompanying alarm. And just as it can lead to a state of wellbeing in life, it can be carried over to the sports field or race course and lead to better performance, as athletes can voluntarily get themselves closer to that elusive point of peak performance we call “in the zone.”


HOW CAN I APPLY IT?
Even though mindfulness has its roots in Eastern meditation practices, Linda says you do not have to have any background in meditation to practice it. “Mindfulness is an innate capacity that everyone has, regardless of their background. Anyone can learn to be more present and work with the movement of the mind more skilfully, as long as they choose to take the time to. The difficulty is that people often don’t know how to stop being ‘busy’ and give time to just being and noticing. The practice is simple, but takes some degree of commitment, and it helps to have some kind of formal mindfulness training.”


As a start, she says you can begin with a short daily breath awareness practice. “Sit in a quiet, comfortable space and for five to ten minutes feel the passage of your breath, either at the nostril, chest or belly. When you notice your mind wandering, bring your attention back to your breathing. Don’t give yourself a hard time about the mind wandering, that’s what minds do; practise noticing it with gentle awareness and come back to feeling the breath.”


The same strategy can be used with running as you start by focussing on your breathing and feeling how your diaphragm helps your lungs to suck in air and push it out again. Once you’ve mastered this art, you can extend your awareness to the rest of your body. Pay close attention to the feeling of your feet as they hit the ground and notice how your arms and legs move in synchrony. When you notice your mind wandering, bring your awareness back to the sensations in your body and you should be on your way to running in the moment!


So no more planning tonight’s dinner or tensing up in anticipation of a hill around the corner, run like you did when you were ten years old. Run in the here and now, without fear or tension. Just run.


For more information or to find a mindfulness workshop, visit the Mindfulness-Based Stress Reduction Programme’s website at www.mbsr.co.za.