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Ryan’s Winning Streak Continues!

Painful Husband

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My husband has very painful Achilles. The pain runs from below his heel into his calf. The one leg has a very thick tendon. In the morning he has to wiggle his feet before getting out of bed! He has changed his shoes, worn orthotics, he has taken anti-inflammatories, been to a physio and a chiro, and has had acupuncture. He also stopped running for a year and took up mountain biking in an attempt to stay active. He has started swimming, but it is just not the same. He is getting very irritable and despondent. Please help before I go crazy! – CONCERNED WIFE, SOMERSET WEST


ANSWER
Overuse injuries involving the Achilles tendon are common among recreational athletes, especially in runners. As you describe thickening of the tendon, there will no doubt be changes inside the tendon that will be seen on ultrasonography and his condition would be described as chronic Achilles tendonosis.


Successful rehabilitation of Achilles problems is dependant on early diagnosis, rest and icing. Physiotherapy is often required to settle pain and swelling as well as the assessment of predisposing factors such as tight Achilles tendons, abnormal biomechanics, training errors and muscle imbalances. If the injury is ignored and allowed to progress, it is often unresponsive to conservative treatment and develops into a chronic condition that is difficult to treat.


A few studies have been conducted on the treatment of chronic Achilles problems where conservative treatment has failed. These studies suggest an exercise programme with a combination of eccentric muscle training (muscle lengthening contraction) and stretching, and have shown good results compared to conventional concentric muscle training (muscle shortening contraction). Eccentric exercises have the potential to cause damage if performed wrongly or excessively. Pain may be experienced when beginning the strengthening programme and at each new load. You should only move on to the next exercise of the programme when the previous activity is pain-free during and following the activity.


The standard exercise used in the rehabilitation of an Achilles tendon injury is the heel drop off a step. Lowering the heel below the level of the step requires an eccentric contraction and rising onto the toes in a concentric contraction. The exercises should be performed with knees both extended and flexed, and you should wear a stable shoe.


Stand on the injured leg on a step with the weight on the forefoot and heel hanging in free space. With the knee straight, lower the heel slowly as far as possible and then rise back on to the toes using the uninjured leg and/or arms. In your case, as both Achilles are involved, use your arms predominantly and both legs to rise onto your toe and then lower on one leg. Repeat the exercise lowering on the other leg. The exercise is then repeated with the knee of the weight-bearing leg slightly bent. Each of the two exercises includes 15 reps performed three times. These must be done twice a day, seven days a week, for 12 weeks.


Expect muscle soreness in the first two weeks. During the exercise, pain is often experienced, but you should stopped if the exercise become disabling. When the eccentric loading can be performed without pain or discomfort, increase the load on the tendon by adding weight in the form of a backpack with increasing load, or by using a calf-strengthening weight machine.


Cycling, swimming or walking is allowed. After four to six weeks, jog if pain-free. If orthotics are not required, heel-raises should be placed in both shoes to shorten and offload the tendon while running. These should be weaned out at a later stage once recovered. My suggestion for starting running would be no more than 10 minutes on a flat surface, on alternate days, and no more than a five-minute increase per week, if pain-free.


The reported success rate of participants on this programme is over 80%. The only other option is surgery, followed by a long period of rehabilitation, and there could be potential complications. This programme would therefore be a worthwhile option to follow, but you have to commit to succeed.


What to Wear?
When I read the article on the Ironman 70.3 in Modern Athlete, it immediately caught my attention. The 70.3 is not something I would previously have considered, but when I looked at the training programme, I realised that with commitment, it would be possible to complete the race. I entered the next day, flights and accommodation are booked, so I’m off to East London next year to do my first 70.3!


Please help with some guidance on the suggested clothing for the event. For example, should I swim in a costume and wetsuit, should I stay in my costume and just throw on some cycling shorts? And for the run, can I stay in my costume and just replace the cycling shorts with some running shorts? If I do decide on a tri-suit, does one swim, cycle and run in the suit? And are we allowed to wear cycling shoes with clips during the cycling leg? – ALIDA KOTZE


ANSWER
It is fantastic that you have taken up the Tri-Challenge; I hope the training is going well. Personally I prefer to race in a tri suit that you swim in (under your wetsuit) and then ride and run in. These garments are made specifically for doing all three events: they are tight-fitting, which prevents chafing, and also have padding that prevents saddle soreness.


However, the 70.3 is a relatively long race, which means you have enough time to do each event with sports-specific clothing. If you prefer, you can change into cycling kit after the swim, and then running kit for the run. Irrespective of what you decide, I would advise socks for both the ride and run, and cycling gloves for the ride. You are allowed to wear proper cycling shoes with clips for the ride.


Lastly, remember sunscreen, sunglasses and a cap for the run. Hope you have a great day at the 70.3!

Ryan wins stage 1!

The Natural Way

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Biopuncture is a therapy consisting of injecting biological products such as herbs and homeopathic products into specific areas. It is done by doctors specialising in sports injuries, certain homeopaths and chiropractors. Most of these injections are given under the skin or in the muscles. Examples of products commonly used are: Arnica, Calendula, Echinacea, Nux vomica and Chamomilla.
• Arnica is used for haematomas and muscle pain.
• Nux vomica is injected for digestive problems.
• Ignatia is used for stress-related symptoms.
• Echinacea is used to increase the natural defence system of the body.


One can also inject cocktails of natural products. Several biotherapeutic products are diluted and mixed together in one ampoule, which has its own specific therapeutic characteristics. Traumeel, for example, is used for inflammations and sports injuries, and Zeel is used for tennis elbow, whiplash and arthrosis.


HOW DOES IT WORK?
These natural products are injected with the primary aim of stimulating your own defence systems. You may receive injections in your neck for whiplash, on your chest for bronchitis, on your abdomen for gastro-enteritis, in your knee for joint pain, etc.


Local injections can also be given to stimulate blood circulation, and to support the ongoing inflammatory processes. Some of the products are designed to relax muscles. They are used, for example, when dealing with neck pain and lower back pain. Even pain in the knee or in the hip region can have a muscular origin and can sometimes be treated without injecting the joint itself.


DETOXIFICATION
Another important issue is the detoxification of the body. All the toxins that have accumulated in your body, for example from the environment, from bad nutrition, or from medication (e.g. antibiotic and steroid pollution) can block your immune defence system and disturb the reflex responses of your nervous system.


All these toxins in your body are the reason why your body may not be functioning optimally. Eliminating all the toxins is an important strategy, especially when dealing with chronic diseases. Some products are designed for this purpose: they eliminate or neutralise the homotoxins in your body. Some work specifically on the liver and others on the kidneys or on the lymphatic system.


WHICH CONDITIONS RESPOND BEST?
Biopuncture is mostly used for minor orthopaedic and musculo-skeletal problems, whether they are acute or chronic. Neck pain, back pain, sciatica, sprained joints, frozen shoulder and Achilles tendonitis all respond well to this treatment. Biopuncture is also very successful in treating sports injuries, tennis elbow, and repetitive strain injuries. Biopuncture is also used for conditions such as asthma, eczema, hay fever, arthritis, bronchitis, cystitis and sinusitis.


The use of biopuncture should be considered by those patients who have tried conventional medicine but have had no success, or those who have had to stop taking conventional medication because of side-effects. It is an interesting healing technique for those who want to avoid an operation (for example, for sciatica or sinusitis). In some patients it may be advantageous to combine the conventional approach together with biopuncture.


QUICK AND EASY
Most people are surprised how easily and quickly these injections are given. They cannot be compared with normal injections given in conventional medicine. They are not as painful because the needle is fine and the quantity injected is small. Most of them are given into or just under the skin; others are given into specific muscle points or into and around joints. In most cases, several little injections are given in a specific zone (or in several areas) of the body at each session.


Products used in biopuncture are not as strong as conventional medication (e.g. painkillers, cortisone), and they may not be as rapidly effective in the short term. You may need three or more sessions before any improvement is noted. If you have had problems for several months or years, it means looking for deeper causes and working on these. As a result, you may need 10 or more sessions to feel better.


When you realise that these products are natural products that do not have any major side-effects, you may be motivated to be more patient than usual. In the long run, the results of this form of natural medicine are longer lasting because your physician tries to work on a deeper level by encouraging the body’s own defence mechanism to make the necessary repairs.


WHAT TO EXPECT
Biopuncture is not a miracle therapy and your health practitioner must decide what can be treated, and what can’t. The majority of patients choose to be treated with biopuncture because they are in pain and do not support the use of conventional painkillers. It is important to realise that biopuncture cannot take away the pain as with conventional medication. Pain is seen as an important signal from your body that something is going wrong. If pain can be alleviated without prescribing painkillers, there is good reason to conclude that the deeper cause of that particular pain has been eliminated. However, it may take a few treatments before you actually feel better. If your pain is recent, it may be treated in two or three sessions. If the pain has been there for months or years, it may take 10 or 20 sessions.


You may notice that after the first treatments you feel a little worse. This can be due to the traumatic effect of the needle injecting your soft tissues, but in most cases this happens because the healing processes are being activated. One may experience even more pain than before treatment during the first two or three sessions, until a gradual recovery of the body’s defence systems and healing systems brings the functions of that area back to normal. When you understand that this means that real healing is on its way, you will be more accepting of these minor reactions in the beginning of the treatment.


WHEN NOT TO HAVE IT
Biopuncture cannot heal you from cancer, a heart attack or AIDS, nor is it appropriate to treat high blood pressure, diabetes, depression or epilepsy. In some cases, the disease is too serious or too aggressive, and can only be stopped through conventional medication or surgery. When serious damage has already occurred, biopuncture will simply be too late to reverse the damage. For example, a viral hepatitis can be treated with biopuncture in order to support the healing mechanism of the body, but liver cirrhosis is a phase where cells are damaged beyond repair and healing is impossible. That is why it is so important to first have a diagnosis before starting with biopuncture.


Biopuncture is a safe and efficient technique in complementary medicine and definitely worth considering!
(Source: www.intergrativemedicine.co.za)

Waiting Around

The Evergreen Sonja

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Most runners, especially female runners, know the name Sonja Laxton. She is not only synonymous with longevity in the sport of running, but also known for her humbleness and friendly attitude towards everyone at races countrywide. She is a well-known face at all Spar Ladies’ races, where she often finishes way in front of many women half her age! When speaking to Sonja one quickly realises that this woman has a pure love for running and is not motivated by podium finishes or glory, nor is she obsessed by mileage or the newest training methods. She runs because she absolutely adores it!


THE EARLY DAYS
Sonja started running in grade nine in PE and just happened to be a bit faster than the other girls. In those days, females were not allowed to run further than 150 yards. “Men back then thought women would probably die if they had to run 800m! In grade 12 they brought in cross-country, but only boys were allowed to run it.”


After school she studied at the University of the Witwatersrand, where she was a small fish in a big running pond. “On a good day I was second-last, but I kept going because I enjoyed it,” chuckles Sonja, who is as brainy as she is fast: She has a Masters degree in Biochemistry. She started venturing into ‘longer’ distances and one of her first wins was in the 800m at the Southern Transvaal Championships, which she won in a time of 2:22.2. At an Intervarsity meeting shortly after that, she won her first 1500m in 5:10.18.


At this time Sonja met Bea Marais, a former 800m SA record holder who introduced her to coach Jan Barnard. He started coaching Sonja in 1969. In 1971 she won her first SA senior track title and broke the SA record for 1500m. “I actually beat my friend Bea and finished in a time of 4:29.8. That race really stands out in my mind. I got to the 200m mark and was running behind Bea. I was feeling good but initially thought I can’t pass a Springbok runner!” In the same year Sonja won her first SA senior cross-country title.


MAKING INTERNATIONAL WAVES
Sonja’s running improved almost daily, and in 1971 she was awarded Springbok colours for the first time. Her first international meet followed when she competed at the British Champs. “I finished 16th and had so much fun. It was my first time overseas and so different to running here. We ran in the mud and cold. I still have contact with the family I stayed with back then, and they even have a Laxton photo album!”


The second time Sonja ventured overseas was when she competed in Canada, and though she ran mostly smaller races, she still made a clean sweep of most of them. Back home she focused on track and cross-country and competed annually at the SA Champs. Then in 1974, under the guidance of her new coach, Stuart Banner, Sonja travelled to Belgium to compete on the cross-country circuit. “I ran three races there and I won them all. One of the girls I raced against was third at the World Champs and I beat her. It was so much fun!”


Similarly, in 1975 she ran in Israel where she was crowned champion in the 400m, 800m and 1500m. “I remember returning to the hotel and getting a free cold drink because I beat some girl who went to the Olympics!” A year later in 1976, she finished fourth at the British Cross-country Champs. In the same year, Sonja was selected for a South African team to tour overseas, but two weeks before they were due to depart, South Africa was banned from international competition.


Over the years she has run so many races that finishing times and positions are sometimes hard to remember, says Sonja, who has four sets of books filled with races and times. Every race since 1962 is recorded in her neat handwriting and your head starts spinning just looking at this amazing record of awesome achievements. “I stopped counting how many races I have done. At one point it was over a 1000, and that was years ago.”


MARRIED LIFE
Sonja got married to Ian Laxton in 1974. His is a well-known face in running circles and he does a lot of work with the Comrades Marathon Association and the Spar Ladies’ Series. The couple started their married life in Durban, where Sonja lectured at the university in Westville and ran for Durban Athletic Club. Married life treated her well and in 1974 she was invited to PE for a 3000m race where she broke the EP, SA and African records in a time of 9:15.6.


Her first road race came in 1977 when she ran a 20km race in Durban. “Everyone had to predict their times. I won, but was disqualified because I was so far out with my predicted time!” Sonja says she never really specifically trained for longer races. Her training on weekends included running the women’s 4km cross-country event before joining in on the men’s 12km race for extra training.


In 1978 the Laxtons moved to Johannesburg, where Sonja started her long and glorious road running career. “I remember one of my first ladies’ races was the Swartzkops Ladies race. I won and got so much shampoo it lasted me for months!” She joined the Rand Athletic Club at the end of 1986 and is still a member today. Sonja’s daughter Kim, is also an excellent runner. A couple of years ago mom and daughter made the Central Gauteng team to go to the SA Champs and both see this as a very special experience.


RUNNING GLORY
Sonja was the first woman to be awarded triple Springbok colours (track, cross-country and road), and was awarded Springbok colours a total of 13 times. After 1994 Springbok colours were no longer awarded and were replaced with SA national colours, which Sonja was awarded a further three times. As a veteran, Sonja won 23 SA titles (over 10 15, 21.1 and 42.2km), as a master she claimed another nine (10 and 21.1km), and now as a grandmaster she has won two titles (both over 10km).


Her first marathon came in 1980 after her training group, which included Bruce Fordyce, kept nagging her to run a marathon. “I had not been training specifically for a marathon but had done a couple of long runs,” says Sonja, who not only won that first marathon, but also broke the SA and African women’s record by finishing in a time of 2:51. “Strangely enough, my husband’s time for his first marathon and my time for my first marathon is exactly the same to the second!”


Over the years Sonja has run 24 marathons, with an impressive PB of 2:35:44. One of her greatest memories is competing in the 1980 New York City Marathon. “It was one of the most exciting things I have ever done. You get to stand there amongst all your running heroes!” On that day Sonja finished 11th and broke the SA record by crossing the line in 2:43:48. “I ran it again in 1994 and it turned out to be one of my worst races. All the wheels, including the spare wheel, came off! I finished in 3:09 and by the end everyone was passing me. That was my last marathon ever.”


The Spar Ladies’ series has always been close to Sonja’s heart, because she says these races do so much for women’s running. She has run 69 Spar races and only missed two – one in Pretoria about three years ago after she was treated for uterine cancer, and most recently in Johannesburg, when she had to have her appendix removed. “I am okay now and completely healthy,” says Sonja.


GOLDEN MEMORIES
Sonja says some of her greatest running memories come from training sessions. “I remember a training session where one of the blokes dared another athlete to streak across the field. He did and at the end I even handed him a medal. The next day it was in the newspaper. Luckily they did not mention names!”


She also has fond memories of training with Marcello Fiasconaro, who broke the 800m world record in Milan while running for Italy. She says Marcello often used to come to the track having either forgotten his shorts or one shoe! “This was a man training for a world record and he was always joking and fooling around! These days training sessions are a lot more serious. We might not have won money way back then, but we sure had fun, and today we have the best memories.”


Her training regime was and still is very simple. She runs twice a day and never counts mileage. “I only run on time. I have always done a short run of about 40 minutes in the morning and my main quality training in the afternoon. Weekends are reserved for longer runs.” She also goes to gym three times a week and admits that she has been a bit lazy this year, not training as much as she used to.


Sonja says she plans to keep on running as long as she can, because running has become part of who she is. “Every morning I run, shower and make breakfast. If I don’t run everything is out of sorts.”



SONJA’S WORDS OF WISDOM
• Train consistently and diligently, but don’t over-train
• Listen to advice from coaches and sports people from yesteryear.
• Have a long-term goal and don’t try and achieve great heights immediately.
• Try to achieve your ultimate potential.
• Stay modest and humble.
• Remember the Almighty gave you your talent.



SONJA’S RECORDS
Sonja currently holds the following records in the various age categories.
VETERAN
10km  34:17 (1989)
15km  52:57 (1992)
21.1km  75:49 (1989)
42.2km  2:36:59 (1988)
MASTERS
10km  36:50 (1999)
15km  57:39 (1999)
21.1km  81:56 (1999)
GRANDMASTERS
10km  41:20 (2009)



SONJA’S MEDALS
As of 4 November Sonja has won the following number of medals:
• Gold: 982
• Silver: 314
• Bronze: 202



SONJA’S PERSONAL BEST TIMES
TRACK
100m  12.3
200m  25.6
400m  57.3
800m  2:05.08
1500m  4:13.1
Mile  4:34.0
3000m  8:58.9
5000m  15:57.01
10 000m  34:09.5
ROAD
10km  34:02
15km  51:45
16km  56:04
21.1km  73:45
42.2km  2:35:44

Fifteen Hours to See How Far I Can Run

Centre of the Action

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You’d have to forgive Liezel Wium for saying the recent 2010 Commonwealth Games in India are a disappointing memory, despite the Spar SA team winning three of their five pool matches and finishing sixth overall to improve on the seventh position they achieved at the 2006 Melbourne Games. Liezel tore her calf muscle in training a few days before the first match and after intensive physio and rehab, she was finally passed fit to play in the last pool match, but soon after coming on, her calf went again, and that was the end of her tournament. “When we got on the plane to come home, it really hit me that I only played 10 minutes – after preparing for the Games for three years. It was a big disappointment, but that’s the ups and owns of sport,” says Liezel.


Liezel (34) has captained the national team since 2008, having also captained the under-21 team. She currently has 61 caps, 16 of them as captain, and plays in the centre or wing attack positions, which means that she does the most running on court, to link the attacking and defensive halves of the team. “Luckily, I quite enjoy running, so I do extra training runs on top of my weekly 2.4km time trial. In season, I never go longer than 6km, but in off-season I do up to 10km. I like to go up the Bergpad trail in Stellenbosch, and I like to have a running partner, so some of the girls I play with join me, especially my Boland and SA teammate Christine Markgraaf, who also lives in Stellenbosch. We also do intervals and speedwork, and that is complimented by plyometrics and strength work as well as ball skills and vision training.”


THROUGH THE RANKS
Liezel started playing netball when she was six and in high school won her first provincial colours, for the Boland Schools team. She progressed into the Boland under-21 team, and was then selected for the national under-21 team for the 1996 Under-21 World Cup in Canada and the 1997 under-21 African Games in Namibia. She was selected for the senior national team in 2000 and played in the 2002 Commonwealth Games in England and the 2003 World Champs in Jamaica.


In 2004 she moved to New Zealand, having been approached by a talent scout while touring there with the national team in 2002. “At that time the Kiwi league was the strongest in the world, alongside Australia, so I grabbed the opportunity to take my netball further. I was signed by the Waikato Bay of Plenty franchise, one of the top four teams, and also had a season with the Wellington Shakers. I initially went for six months, but ended up staying nearly four years. My game improved a lot and I enjoyed living there, but eventually I wanted to come back to be closer to my family and friends.”


Liezel initially resettled in Kimberly, having accepted a post as netball co-ordinator and coach at Northern Cape High School, and played for the Griqualand West provincial team. Then in early 2009 she became Sport Organiser at DF Malan High School in Bellville in the Cape and was able to move back to Stellenbosch. At the end of 2010 she will embark on a new career, becoming a Pilates instructor and personal trainer at the Eden Gym in Stellenbosch, but will still be coaching netball. “I enjoy working with kids, helping to develop their potential,” she says.


LOOKING AHEAD
The next big tournament for the national team will be the 2011 World Champs in Singapore. “We finished fifth in 2003 and sixth in 2007, and it is my dream to see us back in the top five of the world. Australia, New Zealand, England and Jamaica are the traditional powerhouse teams, and I think we can be there too,” says Liezel.


While netball remains Liezel’s priority, she has already set herself a post-netball goal. Having done a few running races in South Africa, she took up cycling and sprint triathlons in her off-season in New Zealand. “Everyone there does multisport events, so I bought a bike and joined my friends. I’d like to do a Half Ironman and get into adventure racing when I stop playing netball, but I haven’t set a date for retiring yet. I want to finish on a high, hopefully with a World Champs medal.”

On Our Way!

GET INTO GIVING

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The Comrades Marathon Association’s (CMA) 2011 AmaBeadiBeadi Charity Campaign was launched in Johannesburg in November and its main intention is to foster wider support for charitable fundraising for the CMA’s five official charities.


An exciting facet to this year’s campaign is that runners have the opportunity to improve their seeding batch, while raising funds for a good cause. This innovative initiative is the brainchild of popular radio personality Brad Brown, who thought up the idea whilst fundraising during his first Comrades Marathon run this year. The story behind Brad’s novel and noble gesture is an emotional one, which strongly epitomises what this exciting endeavour is all about.


HERE’S HOW IT WORKS:
• The CMA has reserved 1000 entries for runners who sign up for the Race 4 Charity initiative and raise R5000 by getting 100 friends, family and colleagues to sponsor them R50 each to run the Comrades Marathon. This will ensure that they get to start in their own special seeding batch (CC – Comrades Charity batch) near the front of the field on race day. So if you’re a ‘back of the pack’ runner, this is your chance to get into that special seeding batch.
• Go to the Comrades website www.comrades.com and follow the Race 4 Charity link. Here, runners are able to sign up, whilst family, friends and supporters can make donations and leave messages of motivation. Runners get to choose which of the five AmaBeadiBeadi charities they would like to support. The campaign takes on an added air of excitement as prizes are up for grabs for those who raise the most funds.
• All Race 4 Charity runners will also receive an exclusive goodie bag which they can collect at the charity stand during registration.
• The entry process remains a simple one. Runners need to enter Comrades 2011 by 30 November, but will have until 6 May 2011 to sign up for Race 4 Charity and raise funds. Please note that normal race rules still apply for entries and there are no refunds should a runner fail to qualify or raise the minimum amount.


The AmaBeadiBeadi Charity initiative gives individuals the opportunity to not just make a difference, but to unite people of all backgrounds to get involved and race for charity, in order to effect a greater positive change in the country. “The AmaBeadiBeadi campaign is just as much a charity drive as it is a thank you to the Rainbow Nation for supporting the Comrades Marathon. We encourage our runners to embrace this noble initiative and to do their part for the greater good of South Africa,” says CMA Chariman Peter Proctor.


All AmaBeadiBeadi charities – the Community Chest, Wildlands Trust, Sports Trust, Pink Drive and Starfish – will benefit from this exciting campaign. So, if you’ve ever yearned to do something for the environment or to make a difference in the lives of the less fortunate, then Race 4 Charity is for you, as its sole purpose is to facilitate the process of raising money for a good cause. As Brad puts it, “A rising tide lifts all ships.”’


Visit www.comrades.com and click on the Race 4 Charity link to be a part of this amazing initiative.

An Experience of a Liftetime

Comrades Countdown

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You’ve entered Comrades 2011, you might be a novice, running the Up Run for the first time or last ran when the Comrades was still in June. Everyone keeps telling you it’s time to start training and it feels like you have a big ticking clock on your back! Take a deep breath, because Comrades is six months away, and while you definitely do need to start training, there is lots of time left to get to your goal; a Comrades medal. Your focus through December should be on enjoying time away from work, spending time with family, and while the usual work and time pressures are reduced, getting into the habit of training.


The main goal for the months of December and January are to build a foundation for the training and long runs ahead. As a novice, the more gradually you build up, the lower your risk of injury will be. Don’t be in a hurry to keep up with the training volumes of more experienced runners. You need to aim to do four runs a week of between 40-60min, giving you a maximum of 40km in week one of December and 50km in week four. Once you are training consistently by the end of the month, you can look to build up the kilometres through January and February so you can get to March and April ready to do the big miles injury-free and mentally fresh.


If you use December to catch up on lost kilometres in November or to get a ‘head-start’ on 2011, you will more than likely pick up an overuse injury, or worse, get to April mentally stale and unmotivated. It is therefore important to try not to focus too hard on the fact that you are preparing for an ultra-marathon. Even experienced Comrades runners should use this time to freshen up and build up the mileage slowly. A silver medallist will run almost half their total mileage in March and April, so doing too much running now will definitely lead to mental and physical burnout.


No need to panic


Now that we have calmed a few nerves on one front, I can feel the anxiety rising in others, as you may not know how you will be able to train because you are going on holiday to a tropical paradise, or will be skiing, visiting Big Five game territory, or staying with family in minus-25 degrees! There is no point in panicking about it now, as it will just take the shine off the holiday. Similarly, there is no need to throw in the towel – you can still train for and finish Comrades.


Important to note is that if you go into December with the best intentions, but do not do as much as planned, there is still hope. The key remains: When you start to train, ensure that you start with short, slow runs (walking if necessary) and build up gradually. If you start December well and then miss a week or two because of the holidays, take 10% off the mileage in the programme and catch back up over two weeks.


Because we are preparing for the Up Run, do not avoid routes with hills. Running hills will make you stronger and increase your confidence when tackling hills.


Most importantly, enjoy the festive season!


DO:
• Start training in December, but build up slowly!
• Run in the morning, because no-one starts training after a couple at lunch…
• Take off Christmas Eve, Christmas Day and New Years Day. If it’s not in your programme, you won’t feel guilty when you don’t run!
• Spend time with friends and family – there won’t be time next year!
• Put on a bit of weight – it will help in the long run.
• Run the Old Year’s Eve 8km or 10km races; because finishing off 2010 well will create the momentum for 2011.
DON’T:
• Try to catch up the training you missed in November.
• Use the extra time to run big mileage.
• Do nothing – Comrades is in May, not June, so the build-up starts now.
• Set unrealistic goals – December is about doing some running, not getting serious.
• Train through injuries or niggles.
• Get cranky if sundowners interfere with training on the odd evening.



December 2010
29 Nov REST 
30 Nov Walk 5min easy; jog 30min easy; walk 5min
1 Dec REST
2 Dec Walk 5min easy; jog 40min easy; walk 5min
3 Dec REST
4 Dec Walk 5min easy; jog 50min easy; walk 5min
5 Dec 1hr long run, walking when needed
6 Dec REST
7 Dec Walk 5min easy; jog 35min easy; walk 5min 
8 Dec REST 
9 Dec Walk 5min easy; jog 45min easy; walk 5min 
10 Dec REST 
11 Dec Walk 5min easy; Jog 50min easy; walk 5min 
12 Dec 1hr10 long run, walking when needed
13 Dec REST 
14 Dec Walk 5min easy; jog 40min easy; walk 5min 
15 Dec REST 
16 Dec Walk 5min easy; jog 50min easy; walk 5min 
17 Dec REST 
18 Dec Walk 5min easy; jog 50min easy; walk 5min 
19 Dec 1hr20 long run, walking when needed
20 Dec REST 
21 Dec Walk 5min easy; jog 45min easy; walk 5min 
22 Dec REST 
23 Dec Walk 5min easy; jog 55min easy; walk 5min 
24 Dec REST 
25 Dec REST 
26 Dec 1hr long run, walking when needed
27 Dec REST 
28 Dec Walk 5min easy; jog 50min easy; walk 5min 
29 Dec REST 
30 Dec Run 45min easy 
31 Dec Old Year’s Eve 8/10km 


January 2011
1 Jan 1hr10 easy 
2 Jan 1hr30 easy
3 Jan REST 
4 Jan 15min easy; 5x2min hill repeats with slow jog recovery; 15min easy 
5 Jan REST 
6 Jan 1hr easy running 
7 Jan REST 
8 Jan 1hr20 easy 
9 Jan 1hr45 easy
10 Jan REST 
11 Jan 15min easy; 6x2min hill repeats with slow jog recovery; 15min easy 
12 Jan REST 
13 Jan 1hr10 easy running 
14 Jan REST 
15 Jan 1hr30 easy 
16 Jan 2hrs easy

Our Humble Coach

Toning Shoes: The Good and the Bad

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The pictures of models wearing them are quite inspiring; most have beautiful long, lean legs and firm butts that would make any woman rush into the shop to buy a pair of these shoes. After all, why sweat it out in the gym or on the road when you can get a beautiful body just by wearing a pair of shoes.


ALLEGED BENEFITS
The common denominator is that all these shoes have an unstable sole design, which forces the wearer’s body to constantly struggle to find equilibrium or balance. Some of these shoes have rounded sole designs, while others have 1cm-diameter pods built into the forefoot and heel. Most of the shoes have extra cushioning to alter the wearer’s normal walking gait, and the manufacturers promise:
• Destabilisation of the feet to create continuous leg muscle tension.
• Increased leg, calf and gluteal muscle activity.
• Improved posture.
• Barefoot walking gait mimicked.
• Improved muscle tone.


Some people who have used these shoes swear by them, while some manufacturers claim you will perform up to 28% better for no extra effort. But many experts just don’t agree.


PUTTING IT TO THE TEST
Scientists from the Exercise and Health Programme at the University of Wisconsin, La Crosse in the USA, recently studied these types of shoes. The study was funded by the American Council on Exercise. To test the effectiveness of the shoes and evaluate the manufacturers’ claims, the researchers evaluated exercise responses to walking in traditional athletic shoes versus the toning shoes. A second study evaluated muscle activation when walking in regular athletic shoes compared to toning shoes.


For the first study, the researchers recruited 12 active females, aged between 19 and 24 years, and they all completed a dozen five-minute exercise trials in which they walked on a treadmill for five minutes wearing each type of shoe. To measure muscle activation, the researchers recruited a second group of 12 females, aged between 21 and 27 years, who performed a similar battery of five-minute treadmill trials rotating shoes at random. Researchers recorded muscle activity in six muscle areas: calf, quads, hamstrings, buttocks, back and abs, as subjects walked in the different shoes.


THE RESULTS
Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials. The researchers found no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.


“We tested Rate of Perceived Exertion (RPE), which is basically how hard one is working, as well as oxygen consumption, how much oxygen you take in versus being at rest, and caloric expenditure, and we found no significant difference between any of the shoes,” says researcher Stephanie Tepper. “Of course, you feel different when you’re walking on probably an inch worth of cushioning. When people first wear them they’re probably going to be sore because you’re using different muscles. But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore. Is that going to translate into toning your butt, hamstrings and calves? Nope. Your body is just going to get used to it.”


With that said, some podiatrists believe there are certain circumstances in which this type of footwear may be beneficial. Individuals who have arthritic changes or restrictions at the ankle joint or the big toe joint may well benefit from a shoe which allows the body to pass over the foot in a more fluid manner, as less joint movement is generally thought to be required. They may also provide some relief for those with plantar fascia or heel pain – as any shoe with a raised heel has been shown to reduce the tensile loads in the plantar fascia.


The bottom line is that every human body is different, so some people will love these shoes, and some will hate them. For some they may be beneficial, and for some they may be detrimental. You’ll have to decide for yourself.


(Additional sources: Ian Griffiths, Sports Podiatrist & www. Acefitness.org)

TUFFER PUFFER EVEN TOUGHER IN A STORM

30 DOWN, 10 TO GO!

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It has happened to millions of people. You finish school, head out to the ‘real world’ of working hard and trying to create a future. Before you know it, you’ve settled down, started a family, and then suddenly something resembling a spare wheel appears around your middle. This is exactly what happened to Magz Khomane, but the difference is that she decided to take her life back after a vicious battle with her weight for almost four years.


MAKING THE DECISION
It all started with the birth of her son, Kagisho, five years ago. “For the first three years of his life, Kagisho was sick and in hospital almost every three months. He had seizures and was on different antibiotics every month. I changed jobs quite frequently during this time and started neglecting myself by eating wrongly, worrying all the time, not exercising and falling into bad habits.”


“When I realised I had grown too big for my size 42 clothes, it was the last straw. At my heaviest I weighed about 115kg. I suffered from high blood pressure, insomnia and migraines, never smiled, and was pretty much depressed. When my doctor told me I will have to take medication to control my blood pressure for the rest of my life, I decided; ‘hell no!’ I decided then and there to lose weight and take my life back.”


“A friend of mine had told me about Adventure Boot Camp (ABC) for women. I had seen her go from plump to ripped in a few months, so I decided to join her at ABC. For the first two weeks my body was in shock. I’ve always been athletic, but hadn’t exercised in a long time. I also felt guilty at first, because I thought I was being selfish for taking an hour every day for myself rather than being with Kagisho.”


But Magz soon realised that an hour away from Kagisho every day was a far better choice than possibly not being there for him at all if she carried on with her unhealthy lifestyle. “I had to make sure I live so I could look after my son. You can’t allow something to kill you if you have control over it. When you’re a single mom, it’s difficult to leave your child and just take time for yourself, but you have to do it for yourself. You are of no use to anybody if you’re not happy.”


SEEING THE KILOGRAMS MELT AWAY!
Magz religiously stuck to her early morning training schedule at Adventure Bootcamp at Emmarentia in Johannesburg. This involved an hour long session three times a week of a jogging, sprinting, push-ups, sit-ups, skipping rope, core conditioning and much more!  


Soon Magz could see the difference in her body and this motivated her even more to stick to her exercising guns. She combined her training with a healthy eating plan. “I was not on a strict diet where I ate three fruits and five veggies every day. I made a major mental shift. These days I don’t eat as much starch as I used to, I’ve decreased my portion sizes, I don’t eat if I’m not hungry, and I drink lots of water. Previously I didn’t use to eat at work and then binged when I went home, because I was famished. Now I eat breakfast, a pre-packed lunch, and I only boil, steam and grill my food… no more frying!”


Her commitment paid off and she went from 105kg in July to 75kg today. She plans to lose another 10kg by her birthday in February, to ‘officially bring sexy back.’ An avid volleyball player in her younger years, she plans on hitting the courts again in the New Year to keep her fitness levels up, and has also taken up golf to help her unwind.


TAKING HER LIFE BACK
Magz is a firm believer in mind over matter and says if it wasn’t for her attitude she wouldn’t have lost 30kg. “I started exercising with the attitude that I have to do this and I’m going to do this no matter what!” Her attitude obviously paid off and Magz’ philosophy on exercise and endurance can serve as inspiration to many a runner. “You need dedication if you want to achieve success, but your mind is stronger than your body, so it’s easy to fool your body. If you tell your body that it can keep going, it will just play along.”


She is philosophical about her weight-loss journey and says that nothing that has happened to her during the past four years has been without reason. “You learn from everything and it makes you stronger. You have to decide for yourself how you’re going to deal with difficult situations and then go through with the decision.”


Magz tries to take part in a fun run or walk every month, and always takes Kagisho with her. Since she has lost the weight, she is smiling again, her migraines have disappeared and her blood pressure is under control. In short, she has taken her life back!

Foot Pain!

They Say Time Heals…

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If you have ever loved someone, you will have thought about that phone call. You know the one. Will it come in the middle of the night, in the foggy space between dream and reality, or during the day while you are washing the dishes, or rushing out the door? Will it be expected after a long fight with a disease, or will it be sudden, like when you stand up too quickly? What will you say into the phone? What will your body feel like?


My phone call came on the 8th of April, and it was a rare day that I was not expecting it. For 12 years I had expected that phone call. Bob spent all his beautiful, vital energy running towards death. Testing it, toying with it. He jumped out of airplanes and even off a bridge with a parachute. He solo climbed the biggest mountains and hardest routes in the Southern Hemisphere, cycled across Africa, and drove his small, sleek car too fast down the N3 to get home…


And so I waited for that call. I rolled it around in my mind, and thought I knew my reaction, but when it came, the breath got stuck in my throat, and suddenly I was outside of myself. My teeth started chattering. I felt so cold. Nausea washed over me in breathless waves and my only instinct was to run, and run, and run. And never stop. It wasn’t really the desire to run away, but the pursuit of pure movement, of tasting the elements, and testing the pain. That first day, I ran up Chapman’s peak drive. I only managed an hour and a half, but it was pure and clear, and it exonerated my grief. The weather was perfect. Cold biting wind and stinging rain.


SOUL MATES
Running has been part of my life since I was six years old. I wanted to complete the school cross-country race, so I started running. I discovered the perfect escape of running solo. I was never particularly fast or brilliant, but maybe my talent has been a mixture of a macabre high pain threshold, and pure determination and discipline. While pushing the boundaries of my music and art career, performing around the world, working with my band Naked, and living a bit of a rock and roll life, Bob nonchalantly strolled in and instantly stole the show.


It really was love at first sight, corny as that sounds. From the moment we met we both knew we had found our soul mate. We had one date, canoeing in a thunderstorm, and at the tender age of 21, I packed my bags, and moved in with him. We pursued a very active lifestyle together. All our spare time was spent running, cycling, canoeing, climbing, hiking and swimming… and a good few parties, as well. By 24, I gave birth in our bath to our daughter Lilu and my career and life was once again changed forever. I focused my attention on my first solo album, which later won a South African Music Award. I was also writing and producing music for television, enjoying the flexibility of working as a recording artist, while juggling being a mom and wife, and of course running…


RUNNING SURPRISE
In 2005 I received a message from my club, RAC, informing me that I had been selected for the Gauteng team to race in the national marathon championships. It was a big surprise. I had generally managed a top 10 place in my races, but had always considered myself a bit limited in the running arena. However, it turned out that this was the boost I needed. I started training more efficiently and I went on to win several road races and represented Gauteng in both the marathon and half marathon national champs, and picked up sponsorships in running and triathlon. But truth be known, running became my obsession.


I devoured books on the subject, and spent hours on the road and in the gym. My computer’s main function was to log my training, and as my body fat percentage shrank, so did my marriage and my career. Then, after winning the Spring Striders 32km race, I bounced back into hard training without a second for rest and recovery. I was breaking all the basic rules, and I knew it. Within days I detected a peculiar and persistent pain in my lower leg. A friend urged me to go for X-rays, and it turned out her fears were well founded: I had a stress fracture and I was put off all exercise for six weeks.


It was a hard slap in the face. My body and my relationship were in tatters, and I had forgotten why I was doing this all in the first place: because I love it. But six weeks and two kilograms later, I discovered I was pregnant with my second child. Running had miscarried several previous pregnancies, and it was with much joy and relief that I turned my back on competitive running and spent the next nine months repairing my damaged marriage and nurturing the beautiful growing creature inside me, our son Mojo. I was happy and counted myself lucky that I had achieved many of my goals in running, and had the wonderful and unlikely experiences that I had.


QUALITY OF LIFE
We decided to escape the big smoke and move to the Natal Midlands, and though it put other pressures on us with Bob commuting to Johannesburg, it was the change of pace that I needed. My cross-training was now riding my horses, strength training was working in the garden, and flexibility came from my rather overzealous arts and culture teaching at the local school. My running was limited to three times a week, with no watch or mileage check, and often over dirt paths and mountains. I was fit, but also much stronger, with sexier curves! Our marriage was finally blossoming after eight years, and the next four years were intensely happy. I didn’t think about races or personal best times, or track training or hill repeats. So on that fateful day in April, I knew that I had no regrets.


We were on holiday in Cape Town. It was the first real family holiday we had ever taken, and we spent rare time with family and friends. On the 8th of April, Bob, Mojo and I went down to St James beach. We spent a blissful day playing in the waves, lying in the sun reading the newspaper, and having a lazy lunch at the local bistro. I clearly remember ordering Canaloni Amore, and the waitress warned me that I would feel very passionate after eating it. Bob and I giggled about that. Our love was palpable that day.


We got back to the house and he quickly changed into light climbing gear. He had a skip in his step because he was going to spend a few happy hours with his good friends, doing the thing he loved. Mojo and I played outside and as the darkness started creeping in, I thought to myself how glad I was that Bob must be having such a great time. For once, I didn’t think about the phone call. The rock fell off Table Mountain and killed him instantly, but didn’t stop there; it crashed into my life and tore up the solid ground that I was standing on.


THE ROAD BACK AGAIN
So after that fateful day, I spent the next few months building up my running mileage and my career with equal ferocity, and grappling with a completely altered self-identity. I started setting up my recording studio at home, and getting in touch with old music buddies. It was time to pour all of this raw emotion into making music. I wanted to write songs and get on stage and drink from this well of emotions. But what I had not factored into my programme was that grief is an almighty beast. My body started aching from top to toe, and every movement became an effort. I struggled to maintain a sense of purpose, and I was drowned by feelings of anxiety, self-loathing and doubt.


My sense of identity was in crisis. Did I still have what it takes? Was my music still relevant? Did anyone ever want to see me on stage again? Equally, would I ever run under four minutes a kilometre again? And the great big clanging bell that rang loudest; would I ever have a partner again that understood the nuances of my quirky life, and would love my imperfections and inadequacies. All that history was obliterated. Once again, my body was the symptom of my internal problems. I suffered a deep muscle tear in my right calf, and was put off running for a few weeks. I used the opportunity to regroup and focus on strength training.


As soon as I was good to go again, and with renewed energy, I set my sights on my next goal. I needed to test my running in a race. So I entered my first running race in five years. My hopes were to finish in a good position and to test my speed. I chose a 20km trail race. As we lined up at the start, I was dismayed to see the perfect example of a female competitive runner line up next to me. We spent the next 20km tussling for the lead position. My only advantage was my past running experience and my newly discovered capacity to endure pain. The route was spectacular, though extremely tough, but I enjoyed the challenges of the uneven terrain, and the fast single-track downhill was thrilling. My nemesis eventually took first place, but truthfully, I was delighted with my second position. It was a good re-entry into the fray, and I had enjoyed every hard breathe. I could now start making plans for my other running goals.


So how does a heart rate monitor measure a broken heart? They say time heals, but I know I will never be the same. How many years will it take for me to stop reaching out to Bob’s side of the bed in the middle of the night, or imagine his crazy, wild spirit walking through the door? But I will tell you one thing with absolute certainty; it is better to have loved and lost than to have never loved at all, and I will spend the rest of my life waiting to meet him again.

Running Vows

Jingle Bells!

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WHEN TIMES ARE TIGHT
Gifts for under R200


Reflective Running Strips
Running and cycling in South Africa can be dangerous, especially on those dark mornings or evenings when drivers can’t always see you. Make sure you head out with a pair of reflective running strips that you can strap around your wrists or ankles. Be seen and be safe! (R50-R100 at various sports shops.)


Running Socks
No runner can ever have enough socks! So you can’t go wrong when buying this essential in every runner’s cupboard. Just remember there are different socks for different sports, so make sure you choose the right type for your loved one. (R20-R100 at various sports shops.)


Running Cap
Living in sunny South Africa is good for running, but bad for your skin and eyes. Every runner needs a running cap and if you are a woman, you probably need one in each colour to match your running outfits! Make sure you buy one that’s lightweight, waterproof and absorbs (moistuer-manages) sweat. (R100-200 at various sports shops.)


A Long Walk To Running
Olly Maujean not only ran his first Comrades this year, he also wrote a book about his Comrades journey, and it’s a must-have for any runner who has ever run Comrades, and any novice who is brave enough to attempt it! A Long Walk to Running is one of the most hilarious reads on running you will find! It’s a perfect Christmas gift for your running friends or loved ones. (R184.68 at www.modernathlete.co.za – postage and delivery included.)


Nedbank Runner’s Guide 2011
There’s a reason why this book is known as the ‘Racer’s Bible’ in South Africa. It is the essential guide for anyone who wants to run some races in 2011 and contains all the information you’ll need to plan your racing calendar in the New Year. Details on trail running are a new addition to the book, while comprehensive route descriptions and profiles are sure to help you to a possible PB. (Approximately R110 at various sports shops and bookstores.)



‘TIS THE SEASON TO BE JOLLY AFTER ALL!
Gifts for under R500


My Comeback, Up Close and Personal (Lance Armstrong)
You’d have to search far and wide to find a more inspirational person than Lance Armstrong. His latest book will inspire you to get out of the bed for those early morning training runs or rides – the awesome photos and anecdotes are sure to get you on the road in no time. A must-read for any athlete! (R220 at most bookstores, Sportsmans Warehouse and kalahari.net.)


Compression Socks
No, there isn’t a seventies revival in the running community! All those runners you see wearing tight-fitting, calf-hugging socks are doing so to improve blood circulation in their legs, thereby improving recovery from long, hard runs. The science makes sense, so give them a try. (R150-R500 at most sports shops.)


Tog Bag
Runners’ tog bags go through a lot: Most of them are filled with a pair of smelly shoes and sweaty clothes and often the bags are left in a hot car too! So, most runners will appreciate a fresh, odour-free tog bag under the Christmas tree. Why not consider the adidas Basic Essentials Team Bag? It has separate compartments for smelly clothes and a special spot for your shoes. (R200-R400 at adidas stores.)


Power Plus Bracelet
Developed to improve your balance, help you recover faster and just make you an altogether better athlete, these bracelets are a must-have. Just make sure you buy the real thing as there are hundreds of cheap knock-offs out there that claim to be the real thing. (Available at the Runner Group, Action Sports outlets, The Athletes Foot and Wellness Warehouse. You can also order them online at www.modernathlete.co.za at R399).


First Ascent Apple Jacket
A handy little rain jacket that not only rolls up to the size of an apple, but also fits into its own little pocket. It’s one of those items you simply must have in your backpack whenever you hit the trails – it takes up so little space and will only add 90 grams to the weight on your back. And it’s unisex! (Available from Sportsmans Warehouse at R400.)


iPod Shuffle
If you need music to keep your feet moving, there’s no better gadget than the iPod Shuffle. This nifty little gadget is so small, you won’t even know you’re carrying it. Clip it to your clothing, backpack or purse strap and it stays put, whether you’re running an errand or running around the track. It gives you 2GB of storage capacity and up to 15 hours of battery life, so it’s good for hundreds of songs on the run. And it’s available in you’re favourite colour! (R499 at the Apple Store, Incredible Connection, Game and Dion Wired.)


GO ON SWIPE THE PLASTIC!
Gifts for over R1000


Hydration Pack
If you or your loved ones are planning on hitting the trails, you should invest in a hydration pack. They come in all shapes and sizes, are designed specifically for men or women, and vary from a simple bladder to a bag big enough to store a jacket, chafing cream, dry socks and other odds and ends. (R400-R1000 at various sports and outdoor stores.)


Garmin Forerunner 60 / Forerunner 405
Both these nifty watches with heart rate monitors will track your distance, heart rate, calories burnt as well as measure your speed when running. Also, advanced training tools such as training alarms and a virtual training partner will help you improve your running in no time! If you want something more fancy with even more functions, opt for the Garmin Forerunner 405, which is more like a portable computer. The only thing it won’t do is make you a cup of coffee! (R1800-R3800 at all various sports and outdoor stores.)


Rudy Project Running Glasses
The official eyewear of the Comrades Marathon, you’ll have to look hard to find better running glasses. The ImpactX photochromic lenses transition from light to dark in record time, making them perfect for running. They are so lightweight and comfortable, you’ll soon forget you’re wearing glasses. Try the Rydon or Swift models, which offer numerous lens options. (Approximately R1900-R2300 at optometrists and cycling shops – go to www.rudyproject.co.za for a list of stockists.)


So what are you waiting for? Get out there and get shopping – and Happy Holidays!