Author: Modern Athlete

DINAMIKA SPRINGBOK VASBYT 23.3KM, 10.5KM & 5KM, PRETORIA, 17 JULY

The Dinamika Springbok Vasbyt is a tough trail run with a special tradition that takes place at the historical Voortrekker Monument in Pretoria. Many runners regard this run as one of the toughest off road runs on the running calendar. This year the race lived up to everything it promised and much more! Modern Athlete reader Johann du Plessis shares his race day experience.

The morning started off very cold; by the time we left home it was -3? C and an icy wind was blowing. Race organisers promised a bagpipe player, a plane flyover and a canon at the start. Boy, did they deliver! The race lived up to everything it promised. It was an experience from start to finish.

This race commemorates the Springbok Soldiers of South Africa’s past. Before the start five bagpipe players entertained runners while four planes flew over followed by the last flying Puma of the SA Air Force. A minute of silence was then observed and this was followed by a huge blast from a canon. We were off, running a race that was special before we even crossed the start.

The route was a combination of road and trail running, with the first part being fairly easy. For a while I foolishly thought the race was maybe not as hard as advertised. There were a few climbs but nothing serious and the first half was fairly easy with no technical trails, mostly tar and gravel roads. But then the fun started. With about 7km to go the race suddenly lived up to its reputation as being one of the toughest races around. The first major climb was up Fort Schanskop and though it was tough, we were rewarded with running through the Fort. This was turning out to be a really special race.

The descent back to the Voortrekker Monument was steep and in some places I could feel my quads complaining! Another sting in the tail awaited us at roughly the 1.5km to go mark as we had to make our way up another hill. We then ran past the South African Defence Force Wall of Remembrance and I took some time there, remembering some of my own friends who fell when we were in the army.

Finally we reached the 1km to go mark, around the corner there was one final surprise. “Up the stairs you go,” I heard the marshal say as we started to run around the Monument! Experiencing this was worth climbing the steps (slowly of course!). After that it was downhill to the finish! I crossed the line in a time of 3:17 and received a medal as well as a piece of fudge!

This race was fantastic and one of the best I have experienced. I will be back next year!

 

BREAKTHRU MIDRAND 15KM & TIS 5KM FUN RUN, MIDRAND, 18 JULY

The Breakthru Midrand 15km and TIS 5km fun run saw more than 1 500 runners and walkers bracing cold weather to take on some of Midrand’s toughest hills! Despite chilly weather the race produced some fast times and new records amongst the cream of the crop. – BY DUANE NEWMAN

From the onset the men’s race was a duel between runners from Nedbank, Gauteng Striders and Mr Price. Athletes from Gauteng Striders had won this race for the past three years, so it was clear that the challenge would be whether they could make it four in a row! Gauteng Striders runner, Raphael Segodi, opened up a couple of hundred metres by the time the infamous Norfolk Hill arrived, and the Nedbank duo of Enock Maagyandi and Tumelo Motlagale attacked the leader. But they were not strong enough on the day and the Gauteng Striders runner held his lead to finish in a time of 47:38, only eight seconds outside the record. Enock came second in 47:53 and Tumelo third in 48:10, all great times on this tough course!

The women’s race was a very different affair, with some great front running by Nedbank’s Irvette van Blerk, who took honours in a new record time of 56:37, breaking Ren? Kalmer’s old course record. Melanie Joubert of Fourways was the second lady home in a time of 65:68, while Maphetang Matlakeng of Mr Price crossed the finish line in third position in a time of 66:42.

New records were set in the following categories:
Master men Johannes Seakamela RAC 56:07
Grandmaster women Elsa Meyer Irene 1:35
Master women Maureen Thomas RAC 1:58

To mark the special occasion of Nelson Mandela’s 92nd birthday and the call for 67 minutes of community service, race convenor Penny Visser handed out a special award to the first runner over the line in 67 minutes. It was a close affair! The best water point was won by Mike Wood and his team from Hartwood Digital Printing. Some great spot prizes donated by Vida Promotions, Lindsay Saker Midrand and Sportsmans Warehouse were handed out as well.

A big thank you to all the Breakthru Midrand Striders who gave their time to put on a great event for the community! A special thanks to Penny Visser for all the organising she did to make it a special day.

What do you do when a large cold front approaches Gauteng? You run of course! – BY IAIN MORSHEAD

A large cold front was approaching Gauteng and callers to a local radio station were speculating about the possibility of snow. As the traffic around me slowed to a crawl, my mind raced to the mountains. A quick call to a guide on the spot confirmed snow on the summit, but would anyone else be prepared to join me at the last minute for a one-day trip to the Berg?

I knew that I could rely on trail running legend Trevor Toerien from Boksburg Athletic Club and was not disappointed when he eagerly offered to accompany me on my wild whim! Two other members of our club, Salome Brits and Rashika Rampersadh, completed the group. Salome is an experienced trail runner, but it was Rashika’s first off-road experience. While admitting to feeling a bit intimidated, her effervescent disposition covered up any signs of nervousness.

A very early morning start in Gauteng followed by coffee and a Free State sunrise brought us to the Witsieshoek Car Park and a cracking blue sky. From the Witsieshoek Car Park, a gentle 1km climb past the Witches was followed by a steep, zigzagging climb up the side of the Sentinel, revealing a spectacular view across to the Devil’s Tooth and Eastern Buttress.

Less than an hour later we were on top of the Berg (over 3 000m above sea level) slipping and sliding on the frozen Tugela River and playing in the snow. A relatively easy 7km had sent our spirits soaring and transformed us into a carefree, childlike state. The view from the top of the Amphitheatre was breathtaking and refreshed the soul like a mouthful of snow. This was similar to the feeling of standing on top of Table Mountain but on a far grander scale and free of man-made structures.

As Rashika discovered, there is no such thing as trail runners and road runners; we are all just runners. The only difference is that some runners have discovered that fitness earned in the suburbs is a free ticket
to compact exhilarating wilderness experiences.

Totalsports Ladies’ 10km, Stellenbosch & Johannesburg, 9 August

Close to 8 000 women – including a few men in drag – braved the wind in Johannesburg and the rain in Stellenbosch to be part of South Africa’s largest combined Women’s Day running event. – BY SEAN FALCONER

In Johannesburg, defending champion Irvette van Blerk of the Nedbank Running Club overcame the strong headwind for much of the race to successfully defend her title on the hilly course, crossing the line at Roosevelt High School in Emmarentia in 35:31 and setting a new PB for this race. Noeleen Conrad came home second, with Christine Kalmer third.

Meanwhile, down in Stellenbosch, defending champion Mia Pienaar of local club Maties AC, was forced to relinquish her title to junior athlete Lusanda Bomvana of Mr Price Transkei. The visitor crossed the finish line at Coetzenburg Stadium in 37:20, 30 seconds ahead of Pienaar, while Anneline Roffey (adidas) finished a distant third as she continued her build-up to the Cape Town Marathon. Modern Athlete was at the Stellenbosch finish line to get runner reports about their experiences on the day.

Mia Pienaar, Maties AC
I felt really good for the first 4km, until this small junior came up next to me. I didn’t see her at first, and suddenly she came from nowhere. I tried to break her twice, but she just kept coming back, and at the end of the day she was stronger. Once you get a downhill after 7km and somebody opens a gap, there’s no way you’re going to catch them. I tried to break her on the uphills, but she deserved the win today.

Tanya Idas and Natasha Kruger, New Balance Multisport Club
Natasha: We started in the rain which wasn’t so nice, but the race itself was wonderful. Luckily we had our multi-coloured socks on our arms to keep warm – all the way from Knysna! This is the second time I’ve run this race. I enjoy it, but I think they should start the 5km separately, so that the 10km runners can get going cleanly.
Tanya: I also had a good day. Standing there in the rain, you experience the unity that you can only get with a bunch of women, jumping up and down, dancing together in the rain. Even though there is another Women’s Day race closer to where we live, I come here because I love the scenery. Even though scenic always means hilly!

Roslie Richfield, UCT AC
This was my third race of the weekend! I did cross-country on Saturday afternoon, then the trail run at Kaapzicht Wine Estate in the slippery mud on Sunday, and today the 10km. I just wanted to break an hour today, and I did. In fact, I feel so great that I’d love to do another race tomorrow. This was the first time I’ve done this race. They said it was a flat race and it actually isn’t. There’s a lot of gentle uphill, but there were some nice downhills, and it wasn’t too crowded. It was a very nice race, even in the rain.

Marilize Burger, Tygerburg AC
It was very nice race and I ran a PB of 65 minutes, so I’m very happy. I’ve run a few PBs recently because I started training more, doing some speedwork, and it’s obviously paying off. Next week is my first 30km, at the John Korasie. The longest distance I’ve done is 21km, so I’m quite anxious to see what happens there, but I think I’ll be fine, because I’m having a good running year. The only down side is that my calves don’t fit into my favourite boots anymore!

Marise Brink, Metropolitan AC
It’s the third time I’ve run it and it went well, even though my time today was about six minutes slower than recent races I have run. The rain in the beginning was actually quite nice, because I like a cold start – you have to run harder to warm up. Then again, I better get used to a warm start, because I’m going to Cuba for my honeymoon soon and there is a half marathon in Havana while we’re there.

Proceeds raised at the Johannesburg race went towards the Fadimehang Mental Care Centre, while the Stellenbosch race’s charity of choice was the JAG Foundation.

ALBERTON RIETVLEI 15KM & 4KM FUN RUN, ALBERTON, 8 AUGUST

The Alberton Rietvlei 15km in the South of Johannesburg was an off-road experience like no other. Though the route was fairly tough, the scenery made up for it! You could have been forgiven if halfway through the race you thought you were in the middle of a beautiful forest. Johann du Plessis shares his race day experience with Modern Athlete.

The name ‘country run’ best describes this race because you truly feel as if you are somewhere out in the country when you arrive at the race venue at Rietvlei Farm situated on Swartkoppies Road in Alberton. Over the last couple of years Rietvlei Farm has become very popular amongst off-road runners and mountain bikers alike as a number of running and cycling paths, varying from easy to difficult, have been developed within the farm. When you arrive at Rietvlei Farm, with its many animals roaming around, a true country atmosphere awaits you.

The weather was perfect for running. Though it was a little cool at the start, we could not have asked for a more beautiful day. The race started at 8am and runners came out in their numbers to support this unique race. If you are a pure road runner with very little off-road running experience, you would have found the 15km trail race fairly tough, but in my opinion this was the perfect race to introduce road runners to trail running. The race was run on mostly dirt road with some cross-country sections. The first few kilometres were run on a dirt path that was fairly wide and smooth. This helped spread out the runners before a single track started.

We zigzagged through some tall grass and the course was fairly flat until we reached the first single trail. After running through a few patches of trees, we finally got to the hills. The climbs weren’t too steep or too long. Just as the going got tough, you would reach the top. The downs were also not too technical and could be negotiated safely, although there were many novice trail runners that made friends with the ground!
 
The scenery was beautiful and the sky blue. I’m not sure if the second half was easier than the first, but I was feeling very good and enjoyed running through the trees and crossing a small water duct several times. The last few kilometres were flat and the path towards the finish was wide enough for runners to run comfortably and finish fast if they chose to.

Everyone received a medal and stickers with motivational messages from one of the race sponsors. It was a family day where the kids and family members could also enjoy the 4km fun run held on some easier trails. I would recommend this race to anyone who wants to get into trail running or who would just like to experience a trail run. The race was extremely well organised. Well done to Alberton Amateur Athletics Club for putting on a great event!

Wildcoast Wildrun, Transkei Wildcoast, 9-11 September
Sponsored by adidas and NCC Environmental Services

The Wildcoast Wildrun, sponsored by adidas, is fast becoming one of the most sought after multi-day wilderness trail running events in the world! Runners run solo for 112km over three days along arguably the most beautiful and scenic coastline in South Africa – the Transkei Wild Coast. Modern Athlete will soon be taking on the Wildrun journey with 79 other runners. Next month we will bring you an in-depth race review and beautiful pictures from this exclusive race! Here is a sneak peak of what to expect.

The Wildcoast Wildrun starts at the Great Kei River, roughly 80km north of East London, and finishes at one of the most beautiful natural wonders of South Africa – the Hole-in-the-Wall. Between the two is 112km of wilderness like nothing else on Earth, with golden beaches, rolling hills, spectacular cliffs, wildlife, dolphins, warm sea, blue sky and friendly people. The event takes place in the cool but clear winter months and during a spring low tide ensuring hard, golden sand – perfect for running. The route is unmarked and runners simply follow the coastline until they reach the finish of each stage. The grassy hills are broken at regular intervals by freshwater streams and rivers – some a shallow wade through and others a brief, refreshing dip. Endless cattle trails have created some of the best trail running pathways, and runners will enjoy long sections of contouring trails that crisscross the coastline. Spring low tide gives way to rock-hard golden beaches and open rocky reefs. The Wildrun is very much about the journey.

The race, limited to 80 solo runners, is run in the following stages:
 Day 1: 43km Kei River Mouth to Kob Inn
 Day 2: 35km Kob Inn to The Haven
 Day 3: 34km The Haven to The Hole-in-the-Wall

Adidas, the leading global sports brand and one strongly associated with trail running, is sponsoring the Wildcoast Wildrun in 2010 for the second time, following the success of their association last year. Adidas uses the Wildrun as a testing ground for products, not only the shoes, but running tees and other gear, which all runners will receive in their sponsored goodie bags.

Interesting Fact
Continental, the European market leader in the car tyre segment, will supply adidas with the latest rubber compounds for sports shoes with immediate effect. The two companies, both Official Sponsors of the 2010 FIFA World Cup South Africa™ and 2014 FIFA World Cup Brazil™ recently signed a co-operation agreement to this end. The first shoes for the trail running segment are already in the shops, with co-operation gradually being extended to other running footwear. Watch this space next month for an in-depth race review and details on how you too can be part of this awesome race next year.

Runners spend many hours building up their lungs and hearts in search of that elusive PB. We eat healthy, try to train smartly and use all the vitamins and supplements to help us create leaner and meaner bodies. But one thing we all often forget, especially female runners wanting a bronzed look, is protecting our skin. By not applying sunscreen you are causing skin damage that might not show now or even in a year, but eventually it will come back to haunt you! – BY MICHELLE PIETERS

Spring has arrived and the sun’s rays get stronger with each passing running day. Many of us are starting to take advantage of the warmer weather after months of cold, but we often forget to protect our skin.

A new study at the Medical University of Graz in Austria has shown that marathon runners are at a higher risk for melanoma, the deadliest form of skin cancer. The researchers studied 210 male and female marathoners aged between 19 and 71. It found that more runners had unusual moles, age spots and liver spots that resulted from sun damage. All of these are risk factors for melanoma. It was also found that the more kilometres the runners ran, the more skin lesions they had.

Many worsened the problem by neglecting sun protection, something a lot of South African female runners are guilty of as many women are after a sun-kissed look! The researcher also pointed to another factor in runners’ increased melanoma risk: depleted immunity from all the high-intensity exercise, which
may have left them more vulnerable to skin damage.

“While marathon running is perceived as healthy, suppressed immunity and sun damage are associated with medical risks. Runners must take greater precautions, above all choosing training and competition schedules with lower sun exposure, wearing adequate clothing and regularly using sweat-resistant, high-SPF sunscreens.”

Five Tips When Running in the Sun
 
Run when the sun is less intense. Generally it is strongest between 10am and 4pm.
 
Put sunscreen on about 20 minutes before you run. This will give it a chance to absorb. Choose sport- or
water-resistant versions.
 
Run in a hat to protect your scalp and wear sunglasses. Not only does it add skin protection, it also protects your eyes from the harmful rays.
 
On long races such as marathons and ultras, leave sunscreen with your seconds so you can re-apply. Sunscreen starts to lose effectiveness at about the two-hour mark.
 
Wear sunscreen under your t-shirt or running vest. When your t-shirt is wet it loses some of its SPF. Even better, try to wear running gear with built-in sun protection.

Remember, you can get sunburnt in as little as 15 minutes, so don’t think if you go for a short run you don’t need sun protection!

(Additional information: Skin Cancer Foundation – www.skincancer.org)

GREAT GEAR FOR GIRLS
THIS MONTH’S PICK: CAPESTORM OPTIMUM VEST

If you are starting out in duathlon and don’t want to spend too much money on expensive gear, this is a great vest to start with. It assists your body with moisture management, it keeps you cool and of course, you will look great in the photographs! The exclusive Wick Dry fabric removes perspiration, keeping you dry on those hot hill climbs on the bike. It has a rear zip pocket to keep your energy gels safe, a front ventilation zip for when things heat up and mesh panels for increased ventilation. It is as comfy on the run as it is on the bike. All this is combined with styling and fit that will make you look like a worthy contender for the podium. Available from all CAPESTORM branches in blue and dark grey.
PRICE: R295

THIS MONTH WE TRIED:

      DUATHLON

August saw me trying my hand at my very first duathlon. And I can say I am definitely hooked! I participated in Event 4 of the Domestique Duathlon Series that was held at the Kyalami Grand Prix Circuit in Johannesburg. We started off with a 8.4km run twice around the track followed by a 37.8km cycle nine times around the track and finished off with a 4.2km once around the track! It was a tough course, but so much fun.

The nice thing about this specific duathlon series was that it was more relaxed and not as competitive as the big duathlon series countrywide, making it ideal for any novice. Other events on the day included a sprint duathlon, a kiddies duathlon (U/8), a mini duathlon and a youngsters duathlon (U/13), an ideal outing for the whole family.

The duathlon was a challenge and something every runner with some cycling experience should try. Not only will it make you a stronger runner, it will keep you motivated, excited about your sporting passion and best of all, you might also start dreaming of taking on
the Half Ironman!