Marching toward a Better Future

Our Humble Coach

Our coach is a man who has encountered several personal stumbling blocks, but Despite his own challenges, week after week you will find him at the Randburg Harriers track, coaching athletes to achieve their personal goals. He is always there, smiling and willing to pass on his expertise and lend a helping hand. This is a story written by a group of Dave’s athletes as a thank you to someone who they hold dear and who they refer to as ‘Our Humble Coach’.


Most of us run for the pure love and joy that running brings, but most of us, from average to elite runners, also want to improve our running times and overall fitness. We all read up on training programmes, get advice from running friends and search the internet for any running-related information, but we don’t always improve the way we would like to. Finding a coach can make a huge difference, but many times runners find a coach, then the relationship fizzles out after a while for several reasons, like we feel too pressurised, we don’t ‘gel’ with the coach, or the training methods just don’t suit us.


FINDING THAT SPECIAL ONE
Sometimes we are lucky enough to find one special person who crosses our paths and who brings out something special in us. That one special person who takes our running ability from zero to hero! Dave Coetzee is one such man. He has made a difference to the lives and running abilities of each and every one he has coached. Dave is now entering his ninth year as official coach to Randburg Harriers and his endless passion, dedication and commitment to his athletes is always prevalent, never expecting anything in return.


When one sees Dave on the track with his athletes, always smiling and never grumpy, you would never guess that this is a man that has had to overcome some serious personal stumbling blocks. Yet despite his circumstances, he coaches his athletes to achieve their personal goals irrespective of who they are; school athletes, track runners, cross-country runners, ultra-marathoners or those who just want to keep fit.


All his novice Comrades runners have managed to get a finisher’s medal. Some more experienced have been helped to Comrades silvers or achieved Gauteng colours in cross-country and track. At the annual 2009 Harriers Club Awards event, 90% of the awards were taken by Dave’s athletes! That was already a remarkable achievement, but to add to that, Dave’s 2010 track team have achieved stunning results so far in all disciplines and there is more to come before the year is out.


A REMARKABLE ATHLETE HIMSELF
Dave is a Libra, born in the same year that Neil Armstrong took his giant step for mankind! He is married with two lovely daughters. As a youngster he proved his running talent on the school circuit, where he achieved Transvaal colours for cross-country in 1985 and school full colours for athletics and cross-country. He also won two inter-school titles in the 1500m. Three of Dave’s school records still stand today, including the fastest times for juniors and seniors cross-country route. He continued running as a student and got a fourth place in the steeplechase at the SA Technicon Champs.


Dave has competed in cross-country, veterans’ athletics and duathlon, and 2001 was his golden year as he achieved Gauteng colours in both duathlon and track, achieving good results at the SA Champs in both disciplines.


THANK YOU! THANK YOU! THANK YOU!
This humble coach sacrifices much of his personal time for his athletes, always checking up to see where they are at, both mentally and physically. He deserves a medal and tribute for his efforts, and for this we are grateful. Were it not for him, many of us wouldn’t have achieved our goals. It is hard to thank Dave in words, but a couple of us tried in the following sentences.


Charlene Botes
I started training with Dave in June 2009, with the aim to run Comrades 2010. Bearing in mind that the furthest I’d ever run before was 21km. I didn’t just finish Comrades in a time of 9:53, but also improved on all my former PBs along the way. I really wouldn’t have been able to do this without Dave’s help, support and constant motivation. He selflessly gives up his time and all he wants in return is to see us accomplish our goals. Dave is very passionate about running and it really shows in his coaching methods.


Michelle Mee
I started track training with Dave in August 2009. My goal was to run a sub-8-hour Comrades Marathon – my previous best was 8:48. This year I ran 7:48, improving my PB by 1 hour! En route to my Comrades PB, I also improved my marathon time by 10 minutes. Dave’s extensive coaching expertise and knowledge is the common denominator in all my running achievements in the past year. I have found my passion for running again, without the pressure. Dave has this great ability to bring out the best in you and your running without putting pressure on you. This gives you the freedom to go out there and get the results you want. Dave gives freely of his personal time, he has track sessions every Monday and Wednesday, and in addition he also sacrificed many early Saturday morning sessions to keep us ‘on track’ during Comrades training.


Paula Quinsee
My goal when I first started training with Dave was to run the Comrades Marathon, only once of course, and only to say: “I have been there, done that, got the T-Shirt.” Five years later and I am still training with Dave. I have run four Comrades Marathons, four Two Oceans Marathons and numerous other races in between. This is mainly due to Dave, who subtly coerced me into goals I never thought I was capable of – at the 2009 Comrades I got a silver medal, finishing in 7:23 and was 13th lady; at the 2010 Two Oceans I finished in 4:12 and was 15th lady. I owe a lot to Dave for helping me achieve what many will talk about but never attempt. I have realised that with the right person behind you, you can achieve anything you want!


Adam Martin
I joined Dave’s group around May/June this year. I have several goals on my list, the current ones being a silver Two Oceans and a men’s silver at The RAC Tough One! The journey so far has been incredibly positive, netting my most recent 10km PB (33:43). Dave takes a personal interest in each of his athletes and adds that human touch, like checking up on you before a race or checking up just after a race to see how it went. I enjoy the intense nature of his sessions, where you feel as though you really have worked hard, but more notably, I have never seen a coach take such glee from “particular” sessions which are definitely not for the faint hearted and are there to make you strong (mentally and physically!)


Danica Dannhauser
I moved to Johannesburg from Pietermaritzburg in April 2009. I love running but was scared to join a club in Johannesburg. My dad told me about Randburg Harriers and how outstanding the club and coaching was. I have always wanted to run Comrades, so I started training with Dave on 1 July 2009, battling initially and wanting to give up as it was so much hard work. Dave made it easier. He is patient and doesn’t push an athlete from the start, but if he sees talent in someone, he tries very hard to coax that runner to achieve their best and ultimately their goal. It took me three months to start seeing an improvement. Running just got easier and much more fun.


Training with Dave taught me how to pace myself and be consistent. As a result I achieved a 21km time of 1:32 and finished the Ultimate Human Race in 9:53. I am very pleased with myself and only have Dave to thank for this. He gives his everything and there is not one day when he is not at the track, or checking up on you after a race to find out how it went and giving his athletes credit and recognition. No one gets treated differently.


Dave made me realise that having big dreams and goals are possible and to never give up, but to push through to the end. His influence on my life is immeasurable and the skills and lessons he has taught me will be amplified over and over in my lifetime. He has given me wisdom and confidence. He has been an inspiration on and off the field. Thanks Dave, for all the time and effort that you have put into coaching our team this year!


Eric Wiebols
I joined Dave’s group in February last year. Having run all my life, I thought I was quite experienced. However, Dave has brought a whole new dimension to my running and helped me to reach goals I didn’t think possible. As a result I have since run two Comrades Marathons, achieving a silver medal on my second one and improving my Two Oceans PB by almost an hour. I have also improved my PBs over all other distances and have Dave to thank for this.


 

Closer to the Ground

TUFFER PUFFER EVEN TOUGHER IN A STORM

It was supposed to be easier this year. The experience gained from having pushed those unknown boundaries last year, the ‘been there, done that’ mindset implies you can do it again, but from a week out I knew this was not going to be any easier second time around. The months of training and preparation went well, but come race day there are two things you cannot do. You can’t change the weather. And you can’t outrun a storm.

We set of from Ferryman’s with the wave of a hand and a cheer from the dedicated few who arrived to show their support. A little more than 90 minutes later and I’m on Table Mountain. With a lump in my throat I see our halfway point, over 60kms away. I lower my head in respect for what lies ahead and focus on the rocks underfoot as the descent to Constantia Nek begins. At Vlakkenberg the first sign of the rising temperature appears. Cramp. Both quads, and I’m reduced to limping up here trying to keep both legs straight. The cramps and the subsequent mind games are set to stay with me for most of the race.

More than 40km later and the long road to the reserve gate is steadily broken down and beaten in small run-walk chunks but for the first time that day I glance up and see a small bank of clouds in the western sky. Suddenly the nervous anticipation of the storm becomes real and I’m wondering how fast will it arrive? How fierce will it be? How far will we get before it hits us?

We pass the halfway point and the mild nausea that’s been plaguing my thoughts for the last few hours are finally too much and I am forced stop to rid my system of the day’s food. The quietness of being in the reserve, the feeling of absolute solitude and aloneness, adds to the moment and we all feel our spirits soaring for a few brief moments, but the nausea soon returns and my spirits slump.

The predicted gale force wind is picking up and I brace myself for the onslaught. Running head on into it becomes futile and I slowly tick off the mental landmarks that bring us closer to Redhill. At Elephant’s Eye I desperately try to get a glimpse of Table Mountain up ahead but its dark and covered in billowing cloud. I’m left wondering nervously what on earth are we in for up there?

The gruelling climb from the neck, up into the thick mist and rain, takes its toll and the dizziness returns before hallucinations set in to accompany me all the way to Maclear’s. The descent off Table Mountain, down Platteklip gorge, is a nightmare with the wet rocks. The painful zigzag path never seems to end, but like everything else this run has thrown at us it too is slowly overcome, step by step.

The last few kilometers along Signal hill are run in high spirits, I’m deeply disappointed by having goals for the run evaporate into the clouds, but equally relieved at getting this far and all that matters now is getting to the finish. As we round the last corner just before 10:00 there were friends and cheers, and streamers and tears, and when at last I stopped and collapsed I just smiled because this time, I didn’t have to speak to myself to get up and carry on running.

Running to Success

Foot Pain!

ANSWER
The pain you are feeling under the ball of your foot could be metatarsalgia, which is inflammation of the bone under the big toe. This is normally caused due to overpronation of the forefoot on toe-off, or excessive forefoot pressure.


Asics Gel Nimbus is a well cushioned neutral shoe. If you overpronate, it may be worthwhile getting an anti-pronation shoe, which could offer you more support. The well cushioned shoe may be great for shorter distances but not necessarily for longer distances, depending on your biomechanics and weight.
 
To decrease the inflammation, an orthotic or plantar cushion could be made by a podiatrist to reduce the pressure under the first metatarsal head, or to reduce the pronation, which should alleviate the stress on the first metatarsal head.


Under the first metatarsal head, you have two small bones called sesamoids. They reduce the load on the first metatarsal head when walking or running. They can sometimes become inflamed, and this is called sesamoiditis. Again it would be best to see a podiatrist, who would be able to assess and treat this.


The best thing to do initially is to get your gait assessed. This way you will know whether you need a neutral, stability or motion control running shoe.


Modern Athlete Expert
NATASHA GALLOWAY
Podiatrist in private practice at Dunvegan Medical Centre in Edenvale, Johannesburg.


 


 


Are My Worn Shoes the Cause of Injury?
I joined a club and started running four months ago. I even ran a 10km in 64 minutes. Then I got flu and stopped training for two weeks. Since then I have been struggling with a sharp pain in my calf, on the inside of my legs next to the bone, halfway between my knee and ankle. It usually starts about halfway into a run, and gets so sore that even walking is painful. The pain subsides after a run. Later I barely feel it, but it is tender when I massage the spot.


I am 35 years old, 1.61m tall, weigh 71kg and am trying to lose weight. I run 6km three times a week with a rest day in between. I wear Asics stability shoes, but I know I need new shoes as this pair is about four years old!


I don’t want to change too many things at once as this might aggravate it. Do I need to adjust my distance and pace, or do I need good old fashioned rest and a pair of new shoes? – ELANDA LOUW


ANSWER
The two deep muscles on the inner side of your calf next to the bone are called tibialis posterior and soleus, which can cause pain in runners who tend to overpronate.


These muscles are overused when running with old shoes which don’t give your feet the stability and support they need. This leads to weakness and/or excessive tightness in the calves and shin muscles. It may also lead to chronic compartment syndrome, a condition when some muscles in the lower leg expand so much against a sheath covering them, that it compromises nerves and blood vessels running through them. This may cause cramp-like pain and even lead to changes in the sensation of the soles of your feet. It may also lead to shin splints or tibial stress fractures when left untreated.


These conditions can be prevented and treated by:
• Buying new stability running shoes every 800-1000km.
• Proper warming up and stretching of the calf and shin muscles to maintain optimal flexibility.
• Alternating sides of the road when running as the camber may cause one leg to work harder.
• Correcting imbalances in your shin and calf muscles.


Try aqua jogging, swimming or cycling for a while and go see a sport physiotherapist for deep tissue massage and/or dry needling.


Buy new shoes before returning to the road and always halve your distance for the first week’s running after a rest period of two weeks and more. Increase your time and distance gradually by about 10% per week after that, and ice the painful area for 10-15 minutes after each run to decrease inflammation and pain.


If the above conservative treatment fails, go see a sports physician for compartment pressure testing to confirm the diagnosis and possibly to perform a surgical procedure to relieve the pressure.


Modern Athlete Expert
DAVID VAN WYK
Sport physiotherapist with private sport and orthopaedic practices in Elarduspark and Faerie Glen, Pretoria. David is a sub-45min 10km runner.


 


Novice on the Block
I have never run the Two Oceans Marathon before. Do I need to have a permanent license to register and do I need to belong to a club? What is a good qualifier for a beginner and is there a training programme I can follow to prepare? Currently I’m doing 40km-50km per week, but my longest distance thus far is 15km.- DU TOIT VAN DEN BERGH


ANSWER
Yes you will need to join an official running club and get your road running licence. To train for “Oceans” means you are becoming a serious long distance runner and you will benefit enormously from the structures that are in place at most established running clubs. Clubs of this calibre will have tried and tested training programmes that you can work to. You will need to get your weekly distance up to about 90kms with your long runs on the weekend moving steadily longer and peaking at about 45km. You will need to qualify on a standard marathon and there are some relatively easy events on the calendar. Two marathons that you could consider are the Johnson Crane at the end of January and the Sasolburg Marathon in mid February.


Good running clubs usually have extremely competent Club captains and you will find that these folk are very willing to help and advise new runners.


Good luck with your training and welcome to a wonderful sport. Who knows, after running the Two Oceans maybe the Comrades will loom large on the horizon.


Modern Athlete Expert
BARRY HOLLAND


 


 


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Take a Breath!

Running Vows

Imagine 24 brides all dressed up in their beautiful wedding gowns. Now imagine the same 24 brides lining up and dicing each other to a finish line in those same pretty dresses! The end result is a unique and hilarious 1km Bride’s Dash held in the Southern Cape.


TRAMONTO WEDDING RUN 10KM, 5KM & 1KM BRIDE’S DASH, GEORGE, SOUTH WESTERN DISTRICTS, 21 AUGUST


The first Tramonto Wedding Run was held this year in the small town of Geelhoutboom, outside George. With over 300 athletes entering the race in the first year, the Wedding Run can only go from strength to strength! Entrants could choose between a 10km and a 5km race, but the highlight of the day was of course the 1km Bride’s Dash!


The day was blessed with beautiful sunshine, mouth-watering food and lots of laughter. The race was sponsored by Southern Cape wedding planners Tramonto, who initially came up with the idea of hosting a race at their venue. The Nedbank Running Club in George, which organised the race, took it one step further and suggested a 1km Bride’s Dash, with one requirement: all entrants had to wear wedding dresses.


Together with the NLR Wine Trade show, with its 16 top class farms and a lively performance by popular band Watershed, the scene was set for a perfect day out! There were some awesome performances over the 10km and 5km distances, but it was the 1km Bride’s Dash that stole the show. Seeing 24 women dressed up in their (or borrowed!) wedding gowns, ready to race 1km, was surely unique, and hilarious! Prizes of R5 000 were up for grabs, with Tanya Weyers crossing the line first while Bianca Serfontein was crowned as the best dressed bride.


The club plans to add a half marathon next year, and the Bride’s Dash looks set to become an annual tradition, so get those dresses ready for next year and don’t miss out on the fun. The next date is set for 20 August 2011.

Queen of the Oceans

SA’s Blonde Blitz Victorious

The gods of running were smiling on the organisers and participants of the Johannesburg leg of the Women’s SPAR Grand Prix Series as the 2010 series came to a conclusion at the Old Parktonians Sports Club. More than 10 000 runners and their families converged on the club’s ground for a day filled with fun, sun and some excellent running as Irvette van Blerk took the title of ‘Queen’ of the series. – BY CATHARINA ROBBERTZE


SPAR WOMEN’S 5/10KM CHALLENGE, RANDBURG, CENTRAL GAUTENG 10 OCTOBER


With a record field of 10 370 athletes, the fifth and final SPAR ladies race of 2010 was proudly pink as thousands of women, big and small, young and old, fit and unfit, female and not so female ran through the suburbs around Old Parks, sporting their pink race t-shirts. Some were trying for a PB, some were motivating friends on a first run, but most of the participants were just out there to have fun and celebrate the joys of being a woman!


THE FRONT PACK
Of course, there were those who didn’t just run for fun and as much as the day was about the average Janes, it was definitely also about South Africa’s elite ladies competing for top honours in this very competitive race. After all, prize money of R60 000 was up for grabs for the winner of the series.


Nedbank athlete Irvette van Blerk walked away with top honours on the day, continuing her brilliant running season up to now. Starting at a fast pace, Irvette was soon ahead of the pack and by the 7km mark she had the race in the bag. Although she admitted after the race that she struggled at stages, she managed to hold on and finished strongly to clock a time of 34:23, a personal best on this course. “It was a hard race, because there were a lot of hills. I started off quite fast, but at the 6km mark I hit a hill and I really thought my legs were going to collapse. I was thinking: ‘Can I walk now?’ But then there was a downhill, and I was able to recover. For the first 4km there was always someone close to me, but after that I was able to pull away.”


Despite pocketing the R60 000, Irvette seemed more excited about the fact that she was going to treat herself to a post-race ice cream and about her current running form. “I was especially thrilled because my time was a personal best for me on this course. I’ve been having a great season after last year was a bad one with some injury problems.”


NEDBANK DOMINATION
The race was dominated by runners from the Nedbank Running Club with the first five runners across the line and a further two in the top ten all wearing the club’s familiar green gear, but with a tinge of pink on the day in support of breast cancer awareness. Rutendo Nyahora and Ren? Kalmer had a tussle for second place, but Rutendo managed to come out on top. After the race, Ren? said she is still not fully recovered from a type of tick fever she picked up while competing overseas.


FIRST IMPRESSIONS
Modern Athlete was at the finish line to ask some runners what they thought about the race


“It was fabulous, we enjoyed every minute!” – Edith Venter and Johnny Schwartz


“This was our first race and we had so much fun! We’re very proud of ourselves, we finished the 5km in about 45 minutes and we are just beginners! We will definitely do more races now.” – Hillary Matsheka, Gugulethu Ndlovu, Tresia Mphephu, Mbali Zondi and Precious Vunandlala


“We entered as part of our school’s team. It was our first race and we loved it.” – Ashleigh Donaldson, Megan-Leigh Magnussen, Hannah Bolus and Courtney Pulford


“We ran for the Johannesburg City Parks organisation. We enjoyed it and will definitely come back for more.” – Lameez Abdullah, Ntombifuthi Mpofu, Olga Mavundhla and Nonkululeko Khamanga.


“The three of us enter races like these regularly and really enjoy our mother-daughter bonding sessions. We just do it to stay fit.” – Shani Mar? with daughters Gia and Hestia


“We ran for the ‘Handbag Carriers’ today and just had a ball of a time, doll!” – Larry Bekker, Greg Yan and Francois Erasmus.


10KM RESULTS
Open
1. Irvette van Blerk  (Nedbank CG)  34:23
2. Rutendo Nyahora (Zim/Nedbank GN)  35:12
3. Ren? Kalmer  (Nedbank CG)  35:41
4. Zintle Xiniwe  (Nedbank WP)  36:11
5. Annerien van Schalkwyk  (Nedbank GN)  36:14
6. Diana-Lebo Phalula  (Gauteng Striders)  36:51
7. Tabitha Tsatsa,  (Mr Price GN)  36:54
8. Christine Kalmer  (Nedbank CG)  36:55
9. Louisa Leballo  (Gauteng Striders)  37:22
10. Marelize Retief  (Nedbank GN)  37:34

Beat Your Thirst

A personal best in Berlin!

September was a busy month for Tanith Maxwell as she competed in the Bristol Half Marathon and the Berlin Marathon only three weeks apart. Both races were run in cold, wet and windy conditions, but Tanith still managed a second place in Bristol and a personal best of 2:32:33 in Berlin, where she not only finished eighth, but also ran the fourth-fastest woman’s marathon time in South African history! Tanith, a member of Boxer Superstores Athletic Club in Durban, shares her race experience with Modern Athlete.


BERLIN MARATHON, GERMANY, 26 SEPTEMBER


I woke to pouring rain on the day of the Berlin Marathon. The weather showed no sign of improving and I realised this was going to be with us from the start to the finish! Apparently the running conditions were the worst they have been in the last 20 years.


One cannot comprehend the magnitude of this race until you are standing on the start line with about 40 000 runners lining up behind you! The starter fired the gun at 9:03am exactly and we were off. It seemed like a jumble of puddles, feet and shouting over the first 5km. The top three girls were running very slowly and I was concerned that their pace was even slower than the pace I had decided to run at!


DIGGING DEEP
The local favourite, Sabrina Mockenhaupt, was in my group and was looked after by at least three male pacers. We went through the 5km split in 18:07 and it was from there that the pace changed drastically. I was able to settle into my pace and joined a bunch of male runners. The ruts in the road filled with water made the running conditions even more difficult, and there was no way to keep one’s shoes dry.


My second 5km split was considerably faster and I knew I needed to slow down and rather conserve myself for the second half of the race. I went through the 15km mark in 53:19 and my halfway split was just over 1:15. Everything felt great, the crowd support had been good despite the wet conditions, and it was only at the 38km mark that things began to get tough. I really needed to dig deep over the closing kilometres to keep my target time in place.


A PB IN SIGHT
Turning at the 41km mark and seeing the Brandenburg Gate in the distance was a fantastic incentive and I knew that I was on my way to a PB. What a special feeling! Unfortunately, in the final 50m I was passed by a Brazilian girl at such a speed that I was unable to even respond to her challenge. She crossed the line three seconds in front of me!


The marathon had its challenges. I didn’t have my special drinks bottle in the first 15km and the weather was really bad, but I was very pleased that I overcame these challenges and managed to achieve my goal. My next goal is the London Marathon next year, where I have already secured my invite.


TANITH ON BRISTOL
The Bristol Half Marathon, with an entry of some 18 000 runners, lined up near the Millenium Square on the harbour side of Bristol. The race was quick from the start and I am ecstatic about my second position in a time of 1:14:33.

Your Tri Challenge Journey

Running with Legends

THE LIBERTY HEALTH BAVIAANSKLOOF 40KM TRAIL RUN, EASTERN CAPE, 18 SEPTEMBER


My mate and I are both competitive by nature, but after running a few races earlier this year we came to the realisation that for us running is all about the view, finding a happy place and the recovery beer and braai. Over the past year we have spent quite a bit of time stumbling along the cattle paths and through the valley forests of the lower Albany farming district, and when the opportunity came to participate in the Liberty Health Baviaanskloof Trail Run, we grabbed it. – BY ANTHONY BERNARD


The Baviaanskloof run is organised by Darrell and Evie Raubenheimer of ‘Rhodes Run’ fame. This year was only the second instalment, but you’d be excused for thinking that they had been doing it for years! With weekly e-mails building up your excitement, and jam-packed hand-sewn goody bags, it felt that no expense was spared.


Apart from getting to run in a World Heritage Site, the run also provided a good excuse for a boys’ weekend away, so we packed beers and steak, tossed our takkies in the bakkie and headed for the so-called Mountain of the Baboons. We were lucky to get a campsite in the Geelhoutbos section of the Reserve and were quickly reminded that we were the guests in the area as we walked into a herd of buffalo 50m from our tent!


A SPECIAL START
The run started from an old forestry cabin at the end of the Geelhoutboskloof. A small crowd gathered around anxiously for the final race briefing, which warned of a buffalo herd still near the trail and of a black rhino and leopard seen by the recce team near the trail the day before. We were also reminded of the strict no-litter policy – there are no cups at the feeding station and every participant had to carry their own cup.


The start of the run is kind, allowing rusty legs a gentle 8km loop to warm up and spreading the pack before the climb up the mountains. The hill that followed was less than kind, and as with all good hills, it never ended beyond the next corner. The route follows an old double track that got progressively less distinct as we made our way closer to the highest point at approximately the 25km mark.


REFUELLING WITH KOEKSISTERS
We were greeted by the only refreshment station (voted the best at prize-giving) where we caught our breath, refuelled on homemade koeksisters, and reflected on the beautiful surroundings. From this point the route became single track, often disappearing in the grasslands, but our weary legs were buoyed by the excitement of running through the technical terrain! The final section of the run took us down a steep slope, which was a good time to stop and admire the ruggedness of where we had been. No matter how sore our legs were, we could not help but crack a smile of pure satisfaction at our achievement!


Sitting on the lawn at the finish, we shared war-stories about rolled ankles, rock-ripped knees and bums and shoes trashed by the scree. We’ll be back; we simply have to get one of those outstanding framed Liberty Health and UTI Legend awards, and of course get to see the buffalo again.


RESULTS
MEN

1. Hylton Dunn  3:30:10
2. Mike Els  3:35:11
3. Christo Muller  3:47:24
4. Jack de Kort  3:48:04
5. Kobus Joubert  3:48:57


WOMEN
1. SanMari Woithe  4:25:38
2. Esna Roux  4:33:41
3. Heather Cawood  5:14:35
4. Alison Pledger  5:26:34
5. Miema Murray  5:44:20

Blind Ambition

Operation Hawaii

South Africa’s Man of Steel recently made his country proud when he finished fifth at the holy grail of triathlon, the Kona Ironman World Champs. Raynard Tissink shares his race-day experience with Modern Athlete.


KONA IRONMAN WORLD CHAMPIONSHIPS, HAWAII, OCTOBER 2010


As usual, Ironman morning started with a 4am wake-up call, a cup of coffee, a light breakfast, and a final check to make sure I had everything for the swim. With everything else already checked in the day before, there’s really not a lot to get stressed about, and after a short warm-up jog, at 6:15am I was in the water. One major difference between the World Championships and any other Ironman race is the swim start. At any other race, if I swim well I can get away into clear water with four or five friends for company. At the World Champs, however, I have 40 or 50 not so friendly competitors trying to drown me, and as the cannon sounded, I got an elbow, or a foot or a fist, squarely in the left eye! A couple of strokes later, a kick to the side, and the swim became more a fight for survival.


Somehow I made it through the initial mayhem and after about 1 000m things settled down, until the turn-around, when someone decided to get a move on. The group started splitting up, but with just a little over a quarter of the swim left, I knew they wouldn’t get too far away, and I had two of the strongest cyclists in the group with me.


FIGHTING MY WAY BACK
Exiting the swim in 52:25, about a minute behind main contenders Chris McCormack, Craig Alexander, Andreas Raelert, and former Ironman SA winner Marino Vanhoenacker, the group I was in quickly made its way back to the main bunch. The first hour on the bike in Hawaii is always insane, resembling an Olympic distance more than an Ironman, with average speeds around 42.5km/h. When ?ber-biker, Normann Stadler, caught the bunch after 50km, he started stirring up some action and a few cyclists managed to get away from the group. I was content to wait until 90km, when the long climb to the turn-around was sure to break the bunch up. At the bottom of the climb, the cross-wind was so strong that I was struggling to stay in my aerobars, and the pace slowed dramatically, so I decided to go to the front of the bunch. I took a little glance over my shoulder and saw a figure just behind me, so I figured that everyone was happy with the pace I was setting into the gale-force wind. It was an absolute shock when I got to the turn to find only Chris McCormack (Macca) with me and the bunch more than two minutes behind!


With the breakaway group about 90 seconds ahead, I was suddenly filled with confidence, and Macca and I chased hard. Even though I was really struggling to control my bike, we were still fast enough to catch back up to Stadler, Raelert and the likes, although Chris Leito, Maik Twelsiek and Vanhoenacker had gone away from them. Still, I was into the top 10 and only four minutes behind the leader, a position I had never been in before in my two previous top 10 positions here in 2004 and 2005! With 20km to go up the final significant hill, Macca tried to go off the front of our small group, and I decided to go with him. Slowly, we pulled away from some of the biggest names in triathlon cycling and came into transition in fourth place with a 4:30min bike time! I remember feeling happy that I was a big part of this race already, no matter what happened next.


SOUTH AFRICAN SURPRISE!
I took my time preparing for the run and Macca was gone immediately, so heading out in fifth place felt great. Clearly nobody was expecting me to be up there, as many comments were somewhere along the lines of: “You’re looking great, but who are you?” My pace along the famed Alii Drive was steady and controlled around 4min/km, knowing that the real race starts when you hit the Queen K and out to the Energy Lab.


Raelert moved past me at 4km, and I thought about trying to stay with him, but his pace was too uncomfortable for me, so I dropped down to sixth. I stayed smooth and steady until the big climb up Palani Hill at 16km, and for the first time since my near drowning at the start, I started feeling a little uncomfortable and my pace faltered. The temperature off the road was in the region of 48?C, and I was feeling every degree, but tried to focus on all those training sessions in scorching conditions in Tucson.


From the halfway point, the run became a quest from one water point to the next, a distance of about one mile. My spirits were lifted slightly after passing Twelsiek, and then even more passing bike leader Leito and moving into fourth at 30km. Shortly thereafter, defending World Champion Craig Alexander passed me, though, so I was back into fifth with 10km to go and a narrow 90-second cushion on a host of charging Germans and a Spaniard.


JOB WELL DONE
With 4km to go, I still had a 50-second cushion. For the first time racing in Hawaii I could relax and enjoy the finish atmosphere, high-fiving spectators and even stopping to give my wife Natalie a kiss before crossing the line in 8:20:11 (a time good enough for the win last year), to achieve fifth place in one of the greatest fields ever at the race. With nine former world champions competing, I feel it was a job well done! So after nearly five months on the road, the big show is done. We’d like to thank everyone who supported us, and a big thank you to my sponsors for their continued belief in me.

Getting Athletics Back on Track

Two-Legged Camels

SATORI CAMEL 16KM RUN, NOORDHOEK, CAPE TOWN, 5 SEPTEMBER


The annual Satori Camel Run is not for sissies. Runners are usually found stumbling around Noordhoek in a haze of happiness and pain, muttering about the longest and most agonising 16km they’ve ever run… and the most beautiful! Donv? Lee shares her race day experience with Modern Athlete.


The first Camel Run in 2008 attracted about 400 runners. This year 877 intrepid runners gathered at the start, and for the first time the weather gods were smiling on race day, as it was cool, dry and windless.


Before the race there was much speculation among the runners as to why the race was called the Camel Run. Perhaps there is no water on the route! Could this leafy suburb possibly hide a little desert? Do the two big hills on the route represent the two humps of a camel? A Noordhoek resident, reading about the race in a community newsletter, even expected a herd of camels to storm past her house!


But the herd that thundered through the streets on this glorious spring day were two-legged, not two-humped, and the route through the tranquil tree-lined suburb was full of surprises. There were guinea fowl in the streets, squirrels in the trees, and alpacas at Ohio Farm. There were equestrian estates, scarecrows at Noordhoek Farm Village, a tough stretch of sand along a golden beach and a forest of Milkwoods at Monkey Valley Resort below Chapman’s Peak.


The formidable uphill climb through the ‘Vineyard Valley of Tears’ was a surprise that some runners would have happily done without, but the magnificent scenery made up for the pain. One delighted runner sailed down the hill singing, ‘I feel like Julie Andrews in the Sound of Music!’


For this year’s winner, Diko Sityhilo from Gauteng, it was the culmination of an exhausting but triumphant weekend. Diko sailed through the finish line in a time of 1:00, having won the Riebeeck Kasteel Half Marathon the day before The first woman home was Dain Hamilton in a time of 1:16.


So where does the name Camel Run come from? “A friend told me that I sound like a camel when I run,” chuckles Charissa Balman, founder of the organising club, Satori Athletics Club.

A long walk to running

A Tough Old Lady

BAINSKLOOF ULTRA AND HALF MARATHON, BAINSKLOOF PASS, BOLAND, 24 SEPTEMBER


The Bainskloof Pass celebrated her 155th birthday by treating athletes to perfect weather – though rain on the day before the race had the organisers a bit worried. More than 400 half marathoners and 63 ultra-marathoners travelled to one of South Africa’s World Heritage Sites to spend their Heritage Day a little differently.


Bainskloof is beautiful, but this race is a real test of willpower and definitely not your average race. All runners had to dig deep to stay motivated on the tough course as beauty can’t always motivate tired runners! Despite this, there were some excellent running performances from some of the country’s best runners.


The run started with everyone’s spirits high and when the athletes approached the highest point of Bainskloof, 15km into the race, things couldn’t get better. The rain of the previous day provided for fresh fountain water in the mountain; it was like extra water points along the way! After reaching Tweede Tol there was a 9km flat stretch to the turning point at the 31km mark. Then the going got tough with a 7km climb, but a downhill all the way home brought some welcome relief to weary legs.


Johan Oosthuizen looked strong from start to finish as he finished first in a time of 4:16, just over 23 minutes ahead of the second runner, Mervin Steenkamp. Martha Pretorius was the first women home in a time of 5:54, just under 20 minutes ahead of Anne Pool.