It’s Over!

A Big Rest After Comrades

I have just finished my third Comrades and have taken a full two-week break from running. How long is the recovery period after Comrades and how do I slowly start getting back into training again?
– DONALD, KZN


ANSWER
Firstly, congratulations on your third Comrades!
I recommend you rest one day for every kilometre raced, i.e. 89 days. This does not mean you should not run for 89 days. It implies that no real racing should commence in
this time.


Training is a different matter and should be started after your initial rest period of two weeks, but make it pleasant; add variations and be creative in keeping yourself fit. Look at increasing your strength during this time. Crosstraining like gym, cycling, spinning and light running will suffice, especially in the cold days ahead.


Crosstrain for one month then move to more serious training (not racing) starting with the shorter and faster distances. A couple of 10km and similar runs should help your physical and mental attitude, enabling you to prepare better for the season ahead and Comrades 2011.


Remember that the hype and vibe of
Comrades is still fresh in your mind but great improvement and performance comes from consistent training based around improving
your weaknesses and ensuring your strengths remain intact.


The next bunch of races like City to City and other standard marathons could be your new aim, but it will be smart to plan further ahead and work backwards from Comrades 2011 making these initial races more fun than intense racing. Remember that your mind needs just as much rest as your body.


In closing, listen to your body but remain in control of it!


Modern Athlete Expert
JOHN HAMLETT
John is one of the country’s top running coaches and has been involved in running for more than 33 years. He has trained many top athletes including Andrew Kelehe, the 2001 Comrades winner and Fusi Ntlapo, the 2003 Comrades winner. John was recently appointed by Toyota as coach of its new elite team.

Defying Age: Colleen De Reuck

Black Belt Runner

Watching Busisiwe Matiwane finishing amongst the top ten women most weekends in races in the Cape, you’d never guess that she is just as accomplished in another sport. In fact, she holds a black belt in karate. So don’t make any sudden movements! – BY SEAN FALCONER



When Busisiwe Matiwane took up karate in 1993, aged 18, her goal was to learn to defend herself, because it was not always safe for a young girl in Khayalitsha. “There was a lot of violence in the township and I had had some problems,” she explains, “But after I started my training and people heard about it, they never gave me any more problems.”


She joined a Goju-kai karate school because it was the closest to where she lived and she knew some of the people in the group. By 1999, she had attained her first kyu brown belt (ninth level, one below black belt), and also enjoyed success in karate tournaments, twice being selected for the Western Province team, and winning a silver medal at the 1997 provincial championships in the kumite (sparring) category.


From 1999 to 2003 work commitments in Fish Hoek saw karate take a back seat, but that changed in 2004 when she got a job in Claremont, much closer to her Phillipi home, and could once again attend training. However, a new sporting bug soon bit…


BORN TO RUN
“I returned to karate to do the grading for my black belt and started doing morning jogs to build my fitness. By the time I was prepping for my grading, I felt much more fit than in previous years.
I found that I was much more flexible and had a lot more endurance thanks to running, so I decided to concentrate on running,” says Busi.


It’s quite interesting to hear how Busi got into competitive running. “Even though I was strong
and fit, I wanted to lose 10kg. So one day I decided to pack my work clothes in a backpack and
run to work. I took money for a taxi just in case I got tired, but I did the full 18km. I got to work, took a shower and felt strong and active, and I was singing like anything. So the next day I ran
to work again.”


Seeing how well she was running, Busi’s employer suggested she join the nearby running club, Celtic Harriers. Busi was initially reluctant, thinking – like most beginners – that she would be left behind and come stone last, but she took the plunge and soon found that she was actually quite competitive. She also rather enjoyed the races. “In running you get a medal even if you are position 1 023, not like karate, so I knew I could get medals and collect them while also losing weight!”
Just six months after joining Celtics, Busi finished her first marathon in 4:30. She was then invited to join the Sports Science Institute’s Superstars Programme and train for the 2005 Two Oceans ultra. She finished in 5:50, but had found out just before the race that she was three months pregnant, so a lay-off from all sport followed. In 2006, after the birth of her daughter, Musa, she was back on the road again, going on to run the 2006 and 2007 Comrades Marathons, finishing both in 9:34.


NOT FORGOTTEN
Busi has become a regular top ten finisher in Cape races and has represented Western Province at the SA Marathon, Half Marathon, 10km and Cross-Country Champs. In 2006 she was awarded the prize for most improved female runner in the province, and in 2008 and 2009 she was the female cross-country runner of the year. So does that mean her karate days are over?


“Karate will always be part of my life, and I have several black belt kyus still to work through, but my focus now is on running. I do the karate when I need a break from running,” says Busi. “I think karate gives you discipline and you feel more confident
about yourself. That has helped me in my running as much as my running has helped
me in my karate.”


KARATE 101
Karate (literally ‘empty hand’) developed in Japan and was made world famous by the martial arts movies of the 60s and 70s. It is a striking art using mostly punching, kicking, knee and elbow strikes, and open-handed techniques such as knife-hands (the famous karate chop). Today karate is practiced for self-perfection, for self-defence and as a sport, with
23 million karate practitioners worldwide.

New Balance Multisport Club

Meet the Elite

MEET THE ELITE
BY DONALD MATHIPA


Ludwick Mamabolo


Club:    Mr Price Running Club Central Gauteng
Age:    33
Achievements:  Runner-up at Comrades 2010
PBs: 
  42.2km    2:18 (2003)
  50km     2:49 (2003)
  56km (Two Oceans)   3:14 (2009, 7th position)
  Comrades    5:35 (2010, 2nd position)
Runner-up at Comrades 2010
Ludwick Mamabolo made sure that the world took notice of him
at this year’s Comrades Marathon. On his very first run he finished second overall, just behind the Zimbabwean winner Stephen Muzhingi. Ludwick was the first South African home and crossed the line in 5:29, earning him R120 000 for his efforts!


His running career started in 1999 when he ran in the colours of Esselen Park Athletic Club. Little did he know back then that one day he would be one of the most talked about novice athletes at Comrades 2010. Running must be in Ludwick’s genes; he is the grandson of Titus Mamabolo, well-known runner of the 70s and 80s.


Ludwick, a former soccer player, grew up looking after his parent’s livestock in Limpopo. He has come a long way since then and currently works as a bank teller
at Absa, and is studying towards his chartered accountant degree.


He has competed in several road races over the years; prior to Comrades 2010 one of his biggest successes came in 2009 when he placed ninth at the Two Oceans Marathon, crossing the line in a blistering time of 3:14. This brilliant performance was a deciding factor in him tackling Comrades for the first time.
 
TRAINING
His training leading up to Comrades included speed work, either on track or on gravel road, an hour of tempo running, hill repetitions and a weekend long run. He did all his track sessions at Midrand High School and Barnard Stadium in Kempton Park. Titus believes part of his strength comes from doing his long runs of three to four hours on gravel roads. These runs were done at a relaxed 4min/km.


LOOKING AHEAD
Ludwick’s short-term focus is competing at the cross-country league meetings in Central Gauteng before he starts preparing for the City to City Marathon in September this year. He is grateful to Mr Price Athletic Club for their sponsorship, which allows him to train
as a professional athlete and make his dreams of achieving podium positions at big races come true.
 
His recipe for success in training and in life is to always find a balance. He believes in spending just as much time with his family and friends as he does studying and running.


His biggest dream is winning Comrades and he plans to give it his all at next year’s up run!

The Antidote to Body Toxins

Fast and Flat Please!

aving run some of the fastest times by a South African in 2010, Lusapho April is quickly becoming a top international runner, but it’s not just talent that is taking him places.
It’s also his measured approach to racing. What little he does, that is… – BY SEAN FALCONER



In South Africa it is an unfortunate trend that fast, young athletes are invariably drawn to the ultra-marathons – because that’s where the big money and television coverage are to be found. Even if these athletes don’t go in for the ultras, they often over-race every weekend while chasing the relatively small prize purses on offer at most local races. This invariably leads to either injury or burnout, and many of them never live up to their full potential.


It is therefore most refreshing to listen to Lusapho April speak about his future running plans. In a nutshell, if it isn’t fast and flat, the 28-year-old, full-time athlete from the Eastern Cape simply is not interested. And nothing further than the marathon! This is an athlete with the determination to follow the path that few South African runners have the patience to stick to – like the mega-successful Hendrick Ramaala and Elana Meyer, both of whom have won fame and fortune on the international stage without ever running an ultra… or racing every weekend.


“I can easily train for three months without racing, and I will only run races if there are good courses for fast times,” says the softly spoken but eloquent Lusapho. “I don’t want to run myself into the ground, and won’t make the same mistakes so many other runners have made.” Clearly it’s working for him, because at the time of this interview in early June, he had only run four races in 2010 – and all of them saw him win the race or post a personal best, list leader or an SA record!


WHAT A YEAR
It started in March when Lusapho ran a PB 43:50 for 15km in Port Elizabeth, and the fastest time so far in 2010 by a South African. Then at the beginning of April he won the Old Mutual Two Oceans Half Marathon, clocking 1:03:54.
“It felt good to finally win Oceans, because I’ve been trying for three years. In 2008 I should have won, but I stopped under the first banner in the finish straight because I thought I was finished, and the second guy came up fast and I lost the race by one second. Then in 2009, Stephen Mokoka outsprinted us in the last kay, but this year was mine.”


In May Lusapho headed over to Germany to run the TUIfly Hannover Marathon and came home with a fifth place and 2:10:44 finish, knocking a big chunk off his 2:14:19 PB set on the same course in 2009 in his debut marathon, and running
the fastest marathon so far in 2010 by a South African. According to his coach, Karen Zimmerman, Lusapho ran comfortably with the leaders up until 37km, but then dropped slightly off the pace, “So we’ll work on a stronger finish for his next race.” Still, he says it is the highlight of his athletic career thus far. “In my first marathon, I didn’t really crack it with the distance and I had problems with cramps, so this time it went much better.”


A week later he broke Mark Plaatjies’ 20-year-old SA record for 25km in Berlin, clocking 1:15:02 to finish tenth in a fast race
that saw both the men’s and women’s world records smashed.
“We decided that since I was in Germany anyway, I should grab the opportunity and see how it goes. I felt good and decided to race it, but I didn’t know about the record until later.”


FAMILY TIES
Lusapho was raised by his grandparents in Addo, near Port Elizabeth, following the death of his mother when he was just a few months old. His father, Lindisile Jonas, lives in Uitenhage with his wife and six other children. Lusapho is the eldest of Lindisile’s children and has two step-brothers and four step-sisters. He now lives part-time with his aunt Phindiwe April in Uitenhage when not training in Hogsback.


“He is close to his family; they are very important to him and he appreciates their support and understanding in pursuing his goals,” says Karen. “He is
also close to my husband Perry Beningfield and I, and we
have supported him since 1997. He lives and trains with us at Hogsback at altitude when not in Addo or Uitenhage. He’s been living there since the beginning of 2006, although he’s been training there every year
since 1999.”


Lusapho started running in Grade 7 and was soon selected for the Eastern Province under-13 cross-country team. Two years later he started training with Karen and joined her Atalanta Athletics Club training group in Port Elizabeth. She later became head coach at the University of Fort Hare, where Lusapho enrolled for a BA in Human Movement Studies. While there his athletic career really took
off and began dominating his programme, so he did not complete his studies, but hopes to do so once his international career is over.


According to Karen, “Lusapho works very hard towards his goals and follows a healthy lifestyle. He is a vegetarian, takes vitamin, mineral, carbohydrate and protein supplements, doesn’t smoke, drink alcohol or take drugs, gets enough rest and doesn’t
over-race.” That has seen him build up an impressive running
CV. He is a multiple Eastern Province and Border champion at junior and senior levels in track, road and cross-country, was South African Junior Half Marathon Champion, has won
multiple national SASSU student championship titles in track, cross-country and the half marathon, and has medalled at the
SA Junior and Senior Track & Field and Half Marathon Champs.
He has represented his country ten times at various levels over the years (see Proudly South African, below).


DISAPPOINTMENTS
Lusapho is riding the wave of success right now, receiving more invites to high profile overseas races, but in recent years he has suffered some setbacks too. “I wanted to try for the Olympic marathon in 2008, and had been invited to run in the Netherlands where I hoped to qualify, but a month before the race I tore my Achilles tendon in training.” Another disappointment followed in July 2009 when he was kicked out of the national high altitude marathon training squad. Karen didn’t agree with the training programme of a visiting Kenyan coach appointed by ASA for a training camp, and was told by ASA that, after 13 years as Lusapho’s coach, she was no longer needed. Then Lusapho picked up an injury after the SA Half Marathon Champs, where he finished third South African, and did not return for the second part of the training camp.
ASA wrote to him, labelling him lazy and ill-disciplined, and said he would never be selected to represent South Africa again.


“After the injury and the problem with the training camp, I was just not interested in running. Some people even referred
to me as the ‘dead man of running’.
But in 2010 I decided to let my legs do
the talking and made a big comeback,” says Lusapho.
He hasn’t been called up again by ASA since then, but hopes that his times will secure his return to the national team.


FUTURE GOALS
“The London 2012 Olympic marathon is my big target for now.
I don’t like running in extreme heat, and next year’s World Champs will be in Korea, which means they will be hot, so
I’m not really keen on going, but I will see closer to the time.
I would definitely go to World Champs if it affected my selection for London.”


“My other big goal is to run the Big 5 marathons. I want to do London first, then Chicago or Berlin. And in the half marathon
I would love to run in Lisbon and Berlin, the really fast ones.
And the Seven Hills race in Netherlands, where the world record
was run – even though I don’t know where the hills are supposed to be, since they ran the record there!”


One thing that Lusapho is adamant about is that he has no interest in moving up to ultras at any time. “I have no aspirations in Comrades. As soon as my international career is done, I will stop running and spend more time with my family. They often tell me to do something else with my life, but this is where I want to be right now. I also want to finish my studies, so that I have something to fall back on. Of course, it will depend on how well I do with my running. If I do well, I plan to open a business that will generate income for myself.”


Given his success thus far, his fast times and his measured approach to racing, it looks likely these plans will someday become reality.


Lusapho’s Best Times
 10 000m  29:13.85
  10km  28:25
  15km  43:50
  21.1km  1:01:32
  25km  1:15:02
    42.2km  2:10:44


Proudly South African
Lusapho April has represented his country in a number of international competitions, often finishing as the top-placed South African:


 
2001 African Junior Championships 10 000m (Reduit, Mauritius) – 9th
  
2003 World Student Games 10 000m (Daegu,
South Korea) – 9th
 
2004 World Student Cross-country Champs 12km (Turin, Italy) – 7th (2nd team)
  
2005 African Student Cross-country Champs 12km (Algiers, Algeria) – 2nd
 
2005 World Student Half Marathon Champs
(Izmir, Turkey) – 22nd
  
2006 World Road Running Champs 20km (Debrecen, Hungary) – 18th
 
2006 World Student Cross-Country Champs (Algiers, Algeria) – 8th
  
2007 CAA Southern Region Cross-Country Champs (Zomba, Malawi) – 6th
 
2007 World Cross Country Champs (Mombasa, Kenya) – 42nd
  
2007 World Road Running Champs 21km (Udine, Italy) – 34th

Define Yourself!

Keep Moving!

June and July are traditionally months where most of us take time out from our hectic training and recharge our batteries. But becoming a total couch potato in these months will set you far back when you try to lace up those takkies in spring. This month we’ve put together a few inspirational ideas to get you going, in spite of the cold weather outside! – BY MICHELLE PIETERS


WINTER TRAINING TIP: GET TO THE GYM!
Use the colder months to get moving in the gym. Not only will it help you tighten the flabby bits, but you will strengthen your body to such an extent that a 5km or 10km PB might just be around the corner!


And remember, the correct weight training will not only help you run longer and stronger, it will also strengthen your entire body (which cannot be achieved through walking/running only). It can also help you avoid injury, so try to make two sessions a week part of your year round training programme.


INJURY PREVENTION
We constantly need to remind ourselves of the following basic injury prevention strategies:
 Stretch! Inflexibility leads to injuries. If you don’t know how to stretch, log onto the Modern Athlete website (www.modernathlete.co.za), and check our previous issues (9 and 10) for great articles on stretching.
 Immediately treat small injuries. Try the traditional RICE (rest, ice, compression, elevation) principle.
  Most importantly, use the winter months to seek professional treatment for any persisting injuries so you can start the new season without any niggles.


TIPS TO KEEP YOU MOVING IN WINTER
 Think about that long and luxurious warm bath or shower you will be taking after your training session!
  Always remind yourself why you are running. Keep your goals in mind, no matter how small or big.
 Buy some funky, cute winter running gear to motivate yourself, or reward yourself for training through one of the coldest months of the year by booking a massage!


August is Women’s Month and we get to celebrate so many things that are unique and special to womanhood. On top of that we get to have a whole month where we rule! So why not commit now to entering a great Women’s Month race next month? The distances are short and appeal to all fitness levels. Here are a few to choose from:
 Ladies’ Spar 10km Challenge: 1 August, KZN (Info: 031 312 9374).
  Women’s Day 10 & 5km: 8 August, East London (Info: 082 448 0727)
 Totalsports Women’s Day Ladies Race: 9 August, Stellenbosch (Info: 021 511 7130).
  Women’s Day Challenge 10 & 5km: 9 August, Belville (Info: 083 465 8335/083 300 0299).


 // They’re very tenacious. They’re dedicated. Once a woman decides she’s going to do something, she’ll probably stick to it. The only problem with women is if there’s anything wrong with them, they won’t tell you. They’ll get out there and run on one leg. They don’t moan and groan like a lot of men do.  – Arthur Lydiard, New Zealand Coach


Great Gear for Girls
 THIS MONTH’S PICK: CAPE STORM PUFFADDER


 


 


To help keep the warmth in while doing what you love best, try Cape Storm’s Puffadder. Made from Entropy Thermodynamic fabric, it is perfectly suited for any outdoor activity where body moisture needs to be managed and moderate levels of insulation are required. The fabric is quick drying and has odour-resistant properties.


It’s a comfortable and easy wear fit. And yes! It is so funky you can also wear it to work, play or even to bed!


PRICE: R295. Available at Cape Storm stores.


THIS MONTH WE TRIED: Meditation


Meditation is an ideal way to destress, recharge and get your head space right for your next running or other sporting goal!


There are several health and holistic centres offering guided meditation classes countrywide. We tried a guided meditation session at the Bikram Yoga studio in Johannesburg. And what an experience! The session lasts about 90 minutes and is offered late on a Sunday afternoon, which makes it a perfect way to end a hectic week and start another with inner peace, stillness and renewed energy.


Different meditation techniques are demonstrated. One of the greatest benefits of meditation is that it allows you to be aware of your thoughts and emotions and to be present in the moment at all times.


An added benefit of the session is that the correct breathing technique is demonstrated. The practitioner shows you how to breathe properly and improve your lung capacity by taking you through some power breathing exercises. If your life has been a bit hectic up until now and you feel the need for a few hours of ‘time out’, a meditation session is just what you need.

Finding My One True Passion

Newbies on the Block

They are the new faces on the block and judging by their phenomenal performance at Comrades 2010, it is clear that Team Toyota will be a powerhouse to be reckoned with in future! – BY MICHELLE PIETERS


South Africa’s top selling car manufacturer, Toyota, has recently thrown its weight behind SA road running as a sponsor of the Comrades Marathon, and has established a new elite section of Team Toyota running club. This is great news for our sport and we welcome Toyota with open arms as they contribute to the growth and upliftment of the great discipline we all love.


THE START OF SOMETHNG SPECIAL
Team Toyota, which consists of about 90 recreational athletes, decided shortly before the 2010 Comrades Marathon to expand their team by establishing an elite section. John Hamlett, one of the country’s most well-known and experienced Comrades trainers, was appointed by Toyota as coach.


Many of these brilliant runners, some with top-class marathon times under their belts, were training without any sponsorship whilst some were living below the breadline. Toyota’s sponsorship therefore not only makes it possible for South Africa to develop running talent of this calibre, but also helps these runners live a better life.


MEET THE TEAM
The small elite team produced some incredible results for Toyota for their very first outing, with two golds and some fantastic finishes. We meet the first members of what is sure to become a powerhouse team in years to come:
Fanie Matshipa
Fanie, who has a 2:20 marathon time under his belt, led the race up until the 60km mark. He set the pace forcing key contenders to chase him and even caught the early rabbit Charles Tjane. The real fight for Fanie began at 60km not only with his fellow competitors, but also within himself as he started to fatigue. Fanie managed to hold on to finish in a brilliant fifth position in a time of 5:39:53.



Lindsay van Aswegen
Lindsay, the only female runner in the team, produced a fantastic result, finishing eighth
(and second South African women home) in a time of 6:46:52. Lindsay, who has won gold twice before, is proving that even at the age of 42, she is a top contender. With a marathon PB of 2:57, Lindsay bettered her previous best time (7:08) by more than 20 minutes and accomplished the rare achievement of running the second half of the race ten minutes faster than the first half. Coach Hamlett believes she is still capable of going 20 minutes quicker and eventually challenging the Russian twins.


Gift Kelehe
Gift, brother of the 2001 Comrades winner Andrew Kelehe, has always lived in his brother’s shadow. But those days seem to be in the past as police officer Gift is slowly starting to make his own impact on the South African running scene. He finished 16th male in a time of 5:53, a brilliant performance considering his training suffered a little when he went on a course during the key training months of January and February.



Frans Chauke
Frans has always been known as ‘the rabbit,’ setting a blistering pace in many races before finally blowing. This year Frans committed to a ‘smart’ Comrades and in the process, improved his previous down Comrades time by 20 minutes. He finished in 6:04 in 28th position overall. This has inspired Frans, an Oceans and Comrades gold medallist to such an extent that he has now set his eyes on a Comrades win.



Andrew Kelehe
Andrew, the 2001 champion and holder of ten gold medals, also ran as part of the Comrades Legend’s challenge and finished ahead of fellow legends, such as Bruce Fordyce and Shaun Meiklejohn.
 


 


 White Modisenyane
White refers to himself as ‘the old man’ of the team’s training camp. He is a chef and had to work hard to fit his training in, as he was on a work course from February to April. White managed to finish 89th male in a comfortable 6:33.



Joseph Maerman struggled with injuries during the team’s training camp but still managed to produce a silver medal. Joseph, who does not specialise in Comrades, improved his previous Comrades time and finished 92nd male in 6:34:19.


 



Lucas Raseruthe
Lucas, who has finished in the top ten before, suffered from shin splints this year and finished in a disappointing 9:02. He vows to be back soon!


 


LOOK OUT FOR THEM
Team Toyota has a large contingent of amateur athletes and this will be the feeder group from which some athletes will move into the pro-teams fold. Other talented and upcoming young runners in the team to look out for are Drew Fischer and William Mokwalakwala.


“Team Toyota is set to grow in the next three to four years. Two gold medals in their first outing shows Team Toyota means business and that they are here to stay! As coach I certainly see several gold medals and many new faces wearing the Toyota kit coming in the top ten at Comrades. Watch this space,” says Coach Hamlett.

Run Smarter & Faster: 12 Weeks to Your Fastest 10km!

GOING ORGANIC: IS IT REALLY BETTER?

These days, more and more people are choosing healthy lifestyles, and are becoming increasingly conscious of environmental issues. And with this, the demand for ‘organic’ foods is growing significantly each year. But do we really understand what organic means and does it really offer benefits over conventional farmed foods? – BY CHRISTINE PETERS


BACK TO BASICS
Organic farming is narrowly defined as farming without the use of synthetic pesticides and fertilizers, or genetically modified organisms, antibiotics, and growth hormones. Organic farms strive to achieve sustainable farming by enhancing soil fertility and biological diversity, providing attentive care to livestock, and using renewable resources. Organic farmers also rely on crop rotation, cover crops and balanced host/predator relationships.


For a food to be called ‘organic’, it must comply with the standards specific to organic agriculture, from production and packaging to transport and distribution. The South African Department of Agriculture is in the process of compiling legislation to govern organic foods. Therefore, most organic produce is grown in line with international regulations governed by the International Federation of Organic Agricultural Movements (IFOAM) and all farmers have to be certified by international bodies such as Ecocert or the British Soil Association. These authorities inspect farmers on a regular basis to ensure that they conform to the strict international regulations governing organic farming. Every organic product carries an official certification number on the back of its packaging, which means that you can have complete confidence that the product is indeed organic.


IS ORGANIC THE BETTER OPTION?
Consumers are faced with the dilemma of purchasing expensive organic food, which is believed to be healthier than its non-organic counterparts, but not really knowing if the costs outweigh the benefits.


From a health perspective, I advise people to keep the following things in mind when purchasing organic foods:
 Food safety
Food production is subject to contamination, which carries a risk of food borne illnesses. Using animal manure in organic farming may result in a higher incidence of bacterial contamination. However, any increase in the food safety risk for organic produce would be due to the use of improperly composted matter.


Some conventional farming methods where livestock is jammed into small areas, provide a much higher risk of bacterial contamination. Also, insect infestations can lead to crop damage and there is the risk of moulds and mould toxins spoiling organic produce.


However, a review of the literature indicates that in cereal grains, mycotoxins are at similar levels within both organic and conventional production methods. A trend toward higher levels of salmonella contamination in retail chicken has been observed when antibiotics are not routinely used on the farm, but no differences have been found in produce such as spring mix salad greens grown conventionally or organically.


A well-managed organic farm should not produce foods that carry any more risks than a well-managed conventional farm. Thorough cooking and washing prior to eating organic or conventional food is essential, as is the management of composting and manure application.


  Nutrient content
Systematic reviews recently completed in the UK and France show few differences in nutrient content between organic and conventional produce. The UK review reported organic crops had higher levels of phosphorus and higher acidity, and the French review reported organic crops had higher contents of iron, magnesium and polyphenols for some products. Both reported conventional crops were higher in nitrogen.


The small differences reported, especially for minerals, were not across all products and are the results of variations in mineral uptake from soils and fertilizers applied to soils. It is very difficult to make comparisons in nutrient content because the differences are small and there are many variables, including plant cultivar, growing conditions, growing season, mineral content of soils, fertilizer sources and minerals in water, among others. A study of milk quality among conventional and organic varieties showed no biologically significant differences in quality, nutrients and hormones, although conventional milk had statistically lower bacterial counts.


The small differences reported are not likely to affect overall nutrient intake by individuals and are in the range of expected variability for produce and dairy products. More research is required to address systematically whether significant differences exist in nutrient content of organic and conventional produce, grain, meat and dairy products.


  Health benefits
Scientific evidence indicates that the health risks associated with disease-causing pathogens are far greater than the negligible health risks associated with ingesting traces of pesticides. Minimising residues should be the focus of good agricultural practice, whatever the method of cultivation used. Consumers should not be fooled into believing that if it says organic, it is necessarily healthy.


Remember, we do know that positive changes to our diets bring about real health benefits. It is the overall nutritional balance of our diets that is more important than the differences of nutrient content of individual foods. The term ‘organic’ describes the method of cultivation, rather than specific characteristics of the food.
Currently, the flavour, nutritional content and health aspects of organic foods are not superior to conventionally grown foods, but more comprehensive studies need to be done.


     Environmental benefits
So there may not be much conclusive evidence that organic food is any better for us in terms of direct nutrients but if you consider the effect it has on environmental factors and livestock as a whole, I think we can all agree that indirectly, organic farming methods can be ‘healthy’ and sustainable for our entire planet!


When it comes to cost, organic foods are generally more expensive than conventional foods, due in part to their smaller production scale and higher labour costs. However, organic produce purchased in-season is usually comparable in price to conventional produce.


BOTTOM LINE
Purchasing organic food is a personal choice, which may depend upon its availability, price, sensory qualities and personal values, such as a preference for this food production method. There is limited evidence to suggest some organic foods may be higher in certain nutrients, but the evidence is not consistent enough to make conclusive statements.


Organic food differs only in the way it is grown and processed but this can have major beneficial environmental impacts. Most people agree that we should be including at least five servings of fruit and vegetables, and sufficient grains in our daily diets, whether from an organic or inorganic source.


If you ask me, if you care about our environment and you can afford it, go organic! Just make sure it’s from a reputable source and that you wash foods well before consumption.


THE DIRTY DOZEN AND CLEAN 15
There are two lists, the Dirty Dozen and Clean 15 that can help guide consumers when selecting fruits and vegetables. 
 The Dirty Dozen list include fruits and vegetables with the highest chemical residues such as peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots and pears.  


 The Clean 15 list includes produce with some of the lowest chemical exposures such as onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
 Organic milk, beef and poultry contain no hormones or antibiotics, but often cost 100% more than conventional products. 



 When talking about heart disease the bottom line is to choose fat-free, lean animal products in order to limit total and saturated fat. More important than eating organic is first, making the switch to fat free dairy and lean meats and second, making sure the meat portion size is appropriate.
 Most often organic beef is also grass-fed. It is true that pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals. In addition, meat and milk from pasture-raised, grass-fed animals contains greater levels of heart-beneficial fatty acids such as Omega 3, alpha-linolenic acid and conjugated linoleic acid.



 As for processed foods, choosing those made with wholegrains, the least amount of added sugars, and the lowest in saturated fat and trans-fat free, trumps organic. It’s wiser to spend limited food money on the organic versions of the Dirty Dozen, than it is on organic processed foods.
 Consumers facing the daunting challenges of living with a chronic disease should not be worried about the organic factor, especially given all there may be to learn about management of their medical condition. A practical solution that can fall into most food budgets is to focus on foods that come with the heaviest burden of pesticides, additives and hormones. Buy organic for the Dirty Dozen, conventionally grown for the Clean 15, and if the budget allows, feel good about eating grass-fed beef once in a while, but watch the portion size!


ORGANIC VS FREE RANGE
Free range is a term given to animals that are free to roam. The animals may be treated with veterinary medicines and the food provided may contain additives. Organic farmers use 100% plant food and sick animals are treated with homeopathic remedies only. If animals on an organic farm receive veterinary medicines or if the plants are found to contain traces of chemicals or genetically modified material, the products lose their organic status.


HEALTH TIPS
It is still very important to keep in mind prudent dietary guidelines when considering going organic:
 If the motivation for going organic is to limit exposure to pesticides, herbicides, antibiotics and hormones then there are some foods that you may want to switch to organic. 
 If it is to help prevent or manage a chronic disease such as heart disease, then your money may be better spent on improving the overall quality of the diet by eating more fruits and vegetables, fish, nuts, seeds and legumes.


 


 

Madagascan Odyssey

It’s Over!

The long anticipated Comrades Marathon 2010, arguably the greatest ultra marathon in the world, has come and gone, and World Cup soccer fever has officially taken over! If you still feel a bit nostalgic about your Comrades experience, here are a few facts to get you going until you receive your Comrades Results and Race Review Brochure in the post. – BY MICHELLE PIETERS


HOW MANY ENTRIES AND REGISTRATIONS?
  Entries: 23 568
   Entrants who met the qualifying criteria:  19 096
  Registered:  17 627


HOW MANY STARTERS AND FINISHERS?
   Starters:  16 480 (12 787 male/3 693 female)
   Finishers:  14 343 (11 214 male/3 129 female).
Note that this figure may change slightly as runners notify the Comrades Marathon Association of discrepancies.


HOW MANY NOVICES?
  Novice starters: 4 317 (2 968 male/1 349 female)
  Novice finishers: 3 644 (2 543 male/1 101 female)


HOW MANY INTERNATIONAL RUNNERS?
   Finishers:  817 (634 male/183 female)


AVERAGE AGE OF FINISHERS
   Male: 40
  Female: 42


Results of the Comrades legends challenge 2010


1 Andrew Kelehe 6:37:37
2 Shaun Meiklejohn 6:45:37
3 Bruce Fordyce 7:55:03
4 Alan Robb 8:26:40
5 Frances van Blerk 10:36:54


MEDAL BREAKDOWN
   Gold (Top Ten):  10 male/10 female
  Wally Hayward (Sub-6):  13 male
   Silver (Sub-7):  596 (583 male/13 female)
   Bill Rowan (Sub-9):  2 303(2 067 male/
 236 female)
  Bronze (Sub-11):  6 565 (5 049 male/
 1 516 female)
   Vic Clapham (Sub-12):  4 846 (3 492 male/
 1 354 female)


There can only be one winner and only a selected few can achieve glory by finishing in the top ten. For many of us, achieving our personal goals or even just finishing Comrades, is enough. And though we all have different reasons for running, one thing binds us all: our love and passion for this great sport. So for those who run for fun, to achieve a personal best or for a podium position, the poem below describes running in a great way!


Why do I Run?
‘Tain’t no misery
Wanna have a good medical history,
Doctor told me running is great
Helps them blood cells circulate,
Great for the lungs,
Great for the ticker,
Can’t nothin’ getcha in better shape quicker,
Feels so healthy, feels so sweet,
Pumpin my arms and flappin’ my feet,
Moldin’ my muscles, firmin’ my form,
Pantin’ like a pack mule,
Sweatin’ up a storm,
Keeps me youthful,
Keeps me loose,
Tightens my tummy
and shrinks my caboose,
Beats bein’ lazy
Why do I run?
Maybe I’m crazy!


~ Ed Cummingham


TOP TEN CLUBS (FINISHERS)


 Club Name 2010 Entries 2010 Finishers
1 Rand Athletic Club 627 384
2 Irene Road Running Club 417 243
3 Randburg Harriers 332 189
4 Chatsworth Athletic Club 284 152
5 Boksburg Athletic Club 264 170
6 Hillcrest Villagers AC 231 127
7 Stella Athletic Club 231 142
8 Westville Athletic Club 217 128
9 Durban High School Old Boys Club 215 142
10 Benoni Northerns Athletic Club 197 130


THE GOLD HEROES OF THE DAY


MALE
1 Stephen Muzhingi 5:29:01
2 Ludwick Mamabolo  5:35:29
3 Sergio Motsoeneng  5:35:58
4 Bongmusa Mthembu  5:37:49
5 Fanie Matshipa  5:39:53
6 Fusi Nhlapo  5:40:26
7 Claude Moshiywa  5:43:04
8 Petros Sosibo  5:45:58
9 Peter Molapo  5:46:19
10 Leboka Noto  5:48:45


FEMALE
1 Elena Nurgalieva  6:13:04
2 Olesya Nurgalieva  6:13:05
3 Marina Myshlyanova  6:26:03
4 Kami Semick  6:32:55
5 Farwa Mentoor  6:38:41
6 Lizzy Hawker  6:39:43
7 Irina Vishnevskaya  6:44:27
8 Lindsay van Aswegen  6:46:52
9 Adinda Kruger  6:51:15
10 Anna Pichtova  6:51:34


 

Oh Vlok...That was Close

Defying Age: Colleen De Reuck

There are very few athletes who can boast of competing at four consecutive Olympic Games, and not many people know that South African-born Colleen De Reuck has done just that! What makes her achievement even more special is the fact she was already 28 at her debut Olympics. She competed in the Olympics from 1992 to 2004 and today, at the age of 46, she is still competing at the highest level, clearly defying age. Last year she came second in the USA Marathon Champs and in May, the blonde mother of two won the Copenhagen Marathon! She has her eyes set on making the Olympic Trials in January 2012 in Houston and potentially, a fifth Olympics. – BY MICHELLE PIETERS and MIKE BRAY


The one question Colleen De Reuck gets asked more often than the questions about her glorious sporting career, is how she has managed to stay competitive for so long. After all, this is a woman whose world-class running career has spanned over more than 20 years.


What makes Colleen’s Olympic achievement even more amazing is the fact that she accomplished this representing two different countries. She was on three Olympic teams for South Africa between 1992 and 2000, and in 2004, was part of the all powerful United States Olympic team after getting her USA citizenship. She qualified for Team USA after winning the 2004 United States Olympic Trials Marathon a week before her 40th birthday!


Over the years she has achieved world-record times in the 10 mile (16km) (51:16) and 20km (65:11), and has competed for Team USA in the World Cross-Country Championships in Ireland, winning a bronze medal.


One can’t blame anyone who is desperate to know the secret to her longevity. There are not many female athletes who can win a big city marathon in a time of 2:30:51, especially at the age of 46. Colleen’s answer to this question is always very simple and modest: Enough rest, recovery and taking time out from running a few times a year keeps her fresh. But most importantly she always puts her family first. She believes running is part of enjoying life, and not her whole life.


EARLY BEGINNINGS
Born in April 1964 in Vryheid, KwaZulu-Natal, Colleen grew up loving sport. She started running in Grade 8 and got her genes from her Dad, also a runner. Father and daughter were often seen out running together in these early years.


Colleen’s lifelong love for cross-country started at school where she ran cross-country in the winter and track in the spring. Today cross-country running is still her passion and she enjoys tough courses that allow her to test her strength and switch pace continuously. At the tender age of 16, Colleen tackled her first half marathon and beat the top local runners in the race!


IT ALMOST NEVER WAS…
As was the case for many South African athletes in her era, Colleen ran pretty much in isolation. In 1983, at the age of 19, she received Springbok colours in cross-country, the first of many to follow. One of her earliest career successes came in 1990 when 26-year-old Colleen broke the SA record in the half marathon in a brilliant time of 68:38, one of the top five fastest times for the women’s half marathon in the world.


Colleen was almost ready to retire, until South Africa was again included in the international arena. It was the inspiration she needed to continue and she made her first Olympic appearance at the 1992 Barcelona Games, finishing ninth in the marathon. One of the fondest memories of her prime years is by far travelling to races around the country and the world, says Colleen.


She met Darren, her husband, coach and agent in 1983 in college. They were married in 1988 and in 1993, moved to the USA. Colleen made her second Olympic appearance in the 10 000m at the 1996 Atlanta Olympics, taking 13th place, and represented South Africa for a third time at the Sydney Olympics in 2000.


These weren’t always happy times for Colleen. At the time of her second and third Olympics, she was already living in the US and South African athletics bosses disapproved of their athletes living overseas. She had to fight her way into the Olympic team, one of the biggest disappointments of her career. “The way the athletic federation treated me when I was living in the States was disappointing. That is why I eventually decided not to compete for them. The South African federation told me that they would never pick me for another SA team, so I decided to just do my own running events that I loved, and later became a citizen of the States as we were now living here and had kids here.” On 11 December 2000, Colleen De Reuck officially became an American citizen.


CAREER HIGHLIGHTS
Her Olympic appearances are by far the most memorable moments of her running career, says Colleen. “It was just magical. When we were allowed back into international competition, it was like a dream come true. The 1992 Olympics will always be special as it was the first time we as South Africans were back.”


She was not over the moon about her performances though. In 1992 in Barcelona she had runner’s knee and in Atlanta, her racing had not gone as planned. In Sydney it was going to be her year and Colleen was hoping for a top five finish, but only two weeks before the event she got injured. She ran the marathon with a local anaesthetic in her foot, and sadly, finished 30th.


There were some lighter moments too. “In the 2004 Olympics we finished the marathon in the original stadium in Athens. It was a track that had long straights and very sharp bends. It was the first time my daughter, Tasmin, came to the Games, and I was looking for her in the stadium. Before I knew it I was in the outer lane as I was not used to the tight turns!”


TRAINING
In her prime years (31-35) Colleen ran 120-160km a week, depending on the season. She did three hard workouts a week, a mid-week longish run and a Sunday long run. “Mostly my workouts were on the trails or road, very few on the track. I love fartlek of varying distances and did lots of tempo runs. I lifted weights twice a week and started Pilates once my daughter went to school, as I had more time then.”


Today her training is not is not as scheduled as before. “Now I am smarter. I listen to my body and will quit a workout if I am not feeling well, instead of pushing through it. The training fits around my other schedules now. I still try and put in the hard workouts, but it is now only two a week as I find I need more recovery days.”


She still tries to put in three double runs. “I also try and clock up a few weeks of 150-160km a week leading up to a marathon. I try and lift weights twice a week, but somehow that always does not work out due to time issues,” says Colleen whose favourite distance is the half marathon, despite her success in the marathon.


LIFE IN BOULDER
Colleen, her husband, and their two daughters, Tasmin (15) and Tara (3), live in Boulder, with their dog Shaka and two cats, Snuggles and Lucy. Unlike her mom, Tasmin does not enjoy running and prefers volleyball.


“Boulder is a small enough city which is great. Here are so many Olympians and world record holders in plenty of sports. There are also plenty of trails to run on which are totally safe, bike paths to get around town and most of ‘Boulderites’ are outdoor people who lead fit and healthy lifestyles.”


When she’s not running, her two kids keep her so busy that there is very little time for herself. “I actually did a course in personal training at the end of last year, so now I’m qualified. When I’m done with running, there’s nothing better than to help others who’d like to get into shape.” Colleen and her husband are also involved in the coaching of runners and triathletes, as Darren has his own business coaching the average runner.


And yes, she certainly misses South Africa and tries to visit every three to four years but Boulder is where her life is now. She simply loves the free lifestyle it brings.


THE VOICE OF EXPERIENCE
She believes the biggest change in running is the amount of female runners who have come into the sport, both serious athletes and casual joggers alike.


Are there any words of wisdom that she would have appreciated back then? “Listen to the more experienced runners!” The biggest mistake most runners make is that they don’t take their easy days easy enough, says Colleen.


Her advice to anyone who is thinking about starting running is to start slowly with the correct shoes and cross train to remain injury free.


Her goals are to keep fit, in shape and run for many more years. In January 2012 she is set to try and make it to the Olympic Trials in Jan 2012 in Houston. We might just see her at a fifth Olympic Games!


ACHIEVEMENTS
  Four-time Olympian.
  2004 United States Olympic Trials Marathon Champion (2:28:25).
  2004-2005 United States cross-country 8km champion.
  Former world-record holder in 10 mile (51:16) and 20km (1:05:11).
  Winner of 1995 Honolulu Marathon, 2006 Berlin Marathon and 2010 Copenhagen Marathon.
  Second in the New York City Marathon, third in the 1997 Boston Marathon and eighth in 2009 Boston Marathon.
  2009 US National 20km Champion.
  Second in the USA Marathon Champs 2009.


PERSONAL BESTS
  10km 31.16
 15km 48.06
  21km 68.38
  Marathon 2.26.35

Have your say

New Balance Multisport Club

More and more runners are moving into the multisport arena and giving duathlons and triathlons a go. Unsurprisingly, some running clubs are now establishing multisport sections to cater for this new market, but the New Balance Multisport Club has taken things to a whole new level – and their rapid growth from 40 members to 600 in just two years is proof that they’re doing things right! – BY SEAN FALCONER


In 2007, when Harmony Gold Mines pulled out of road running, there was much uncertainty amongst the former Harmony Running Club members. Many joined the Nedbank running clubs that replaced the Harmony clubs, but some athletes decided to look at other options, including a group in the northern suburbs of Cape Town led by Jasper Coetzee.


At the 2008 Totalsports Challenge multisport event, Jasper approached New Balance CEO Gary van Rooyen about the possibility of starting a new club that would cater for more than just runners. “Two weeks later I presented a concept to Gary and he said yes right away,” recounts Jasper. “We started developing things from there. Clive Idas helped me put the groundwork together, Ri?l Hauman wrote our constitution, Chris Theunisen joined as treasurer, and along with the people at New Balance, that was the core group that got things going. That August we held our first AGM and the club was officially formed, covering five disciplines: running, cycling, triathlon, canoeing and swimming.”


The club now has about 600 members, ranging in age from eight to 66. This number consists of roughly 300 runners, 50 triathletes, 150 cyclists and 50 canoeists, all in the greater Cape Town area. “The Eden AC club in Wilderness also changed its name and joined us, bringing another 50 multisport athletes to the club, and we’ve got 30 cyclists in Kimberley,” says Jasper. “We don’t look for branches elsewhere, but welcome people to join us.”


STILL GROWING
“The biggest group in the club is the runners, and by the end of the year I suspect we’ll hit 350. When we started in 2008, we only just had the minimum of 40 to start a new club in the Western Province, but in two years we have grown remarkably. We thought after this year’s Two Oceans it would slow down, yet we’ve still got a steady stream of new members coming in, many of them beginners.”


The cycling section includes many top riders. Most ride for sponsored teams and thus you won’t see them in club colours. “We have the three Daikin-Gu teams, the Cape Town Market and Capestorm teams, the Durbell Pharmacy vets’ team, the Orbis masters’ team, and the Flandria team that won the male team prize at the Argus,” says Jasper. In mountain biking, the club also has top names on its books, including Brian Strauss and his children Mariska and Stefan, who were all SA champs at the same time a few years back. “I’m really chuffed that we have so many top riders who support the club,” adds Jasper.


He says the triathlon section is growing at a phenomenal rate, but the swimming section is dormant at the moment, mostly
due to a lack of facilities, especially heated pools for training during winter.


The canoeing section is based at the Tygerberg Waterfront, where the club has sole rights to use the dam for its training, Tuesday time trials and competitions. There are storage facilities for the boats, and the coffee shop at the jetty is a good place to meet before and after a paddle, says Jasper. “We have an established core group and a steady influx of beginners. We recently held our first Night Dam Dice under a full moon, which was an exciting development.”


CROSS-POLLINATION
“I think we’re very different to other clubs – we’re more a virtual club, because of the different sporting codes and the wide area we cover, so e-mail communication is important,” says Jasper. “These days I send out a weekly e-mail newsletter to more than 630 people.”


“We believe that over the past two years we’ve made a major contribution to the growth of sport in the Western Cape by bringing in so many beginners. We also have an amazing cross-pollination of sports – many of our cyclists have started to run, and we’ve got a lot of hardcore runners doing cycling, duathlons and triathlons. Some of the paddlers are now trying their hand at running and riding as well. But at the heart of it, we’ve helped grow running by providing a home for athletes of all levels.”


Of course, with many athletes in the club trying out new sports, it inevitably leads to some funny moments. Like when Riaan Taylor did his first triathlon last year and found that he was getting really hot during the cycle leg. He stopped to try and cool down a bit, and took off his helmet – and then realised he still had his swimming cap on!


The club’s home is at the PP Smit grounds, where they share a clubhouse with the Bellville Cricket Club, including bar and braai facilities. Club functions are regularly held there, and the club has also invested in a trailer to take its bright red gazebo to races, so members can meet up for a post-race chat.


With so many diverse disciplines covered by the club, the official club kit has to be equally diverse. They started with generic red New Balance vests, but today can offer the members cool running, cycling and triathlon-specific gear, all available at the
Tri Shop in Durban Road. “Many people say they join us just
for the kit,” says Jasper, “And we think that is quite a feather
in our cap.”


DIFFERENT APPROACH
An important aspect of the club set-up is that no money incentives are paid to members. As Jasper puts it, they don’t buy members. “We do give rewards and recognition to our top athletes, but in the form of medals or t-shirts, or a New Balance voucher. Still, our athletes have done well, with juniors Lianda De Bruyn and Sume Matthysen both earning provincial colours in cross-country, and senior Ulrica Stander being selected for the WP Half Marathon team for SA Champs.”


The club also counts SA Duathlon Champ Richard Murray, a former double World Junior Champ, amongst its members, and Colleen de Oliveira tried her first off-road Xterra Triathlon this year and promptly qualified for the World Champs in Hawaii. “We also got eight podium positions at the recent Western Province Cycling Champs,” says Jasper.


“The development side is also important to us. We have an association with Durbanville Children’s Home, with the kids joining us for training runs, and we sometimes take them to short races, including the cross-country meets. We were so excited when one of the kids’ teams won their category at the Paarl meet.”


TRAINING TIMES
The club offers two weekly running training sessions on Tuesday and Thursday evenings at the PP Smit Sports Grounds, varying between speedwork, fartleks, hills and pyramids. The sessions are done mostly on grass and all levels are catered for, with slow, medium and fast groups led by experienced team leaders to set the pace and show the route, which is determined by club coach Dudley Hulbert. “I think we’re the only club in the Cape with a proper coach,” says Jasper. A second training group has recently been started in the Blouberg area, focusing on beginners, and the club wants to start a similar group in the southern suburbs area, but still needs somebody to drive it.


The monthly 5km time trial is run on the last Tuesday of the month, also from the sports grounds. On Wednesdays the club’s trail running group meets at Magic Forest, and Sundays are reserved for long pack runs of up to 30km, with a route that allows runners to branch
off at 10km or other intermediate points if they want to go a
bit shorter.


The club’s triathlon training group is driven by experienced triathlete Douw Steyn, who sends out great technical and training mailers, says Jasper. In the cycling section, many of the semi-professional teams train on their own, but there are still plenty of training groups for social riders, and club member Leonardo van Onselen is available for coaching.


CLUB RACES
Given its multisport approach, it’s no surprise that the club puts on a quite diverse selection of events. In running, there is the Takkie 10km in September, which is organised as a fundraiser for Jan Kriel School in Kuilsriver. In cycling there is the Contego Critereum circuit race, although it has had to be postponed this year due to the Soccer World Cup.


The club also presents the Applethwaite Duathlon in June,
an on-road event starting and finishing at the Applethwaite farm near Grabouw, which also plays host to the Applethwaite Off-Road Triathlon in November. “The farm has a stunning 1.2km long lake for the 600m swim leg, then the athletes do a 18km MTB ride through the apple and pear orchards, followed by a 5km run in the orchards,” says Jasper.


CLUB CONTACT DETAILS
Phone: 
Maresa Maree (Secretary),
021 982 8600 (h) / 083 798 9815
E-mail: [email protected]
Web: www.newbalance.co.za
Clubhouse: 
PP Smit Sports Grounds, Durban Road, Tygerberg