Author: Modern Athlete

Sports Legends embrace Comrades!

One of them is known as one of South Africa’s greatest cricketers while the other is a South African soccer legend who played 74 matches for Bafana Bafana. Some people would think it strange to see Shaun Pollock and Shaun Bartlett’s names associated with the 2010 Comrades Marathon. However, supporting each other across various sporting codes is exactly why the two Shauns have gotten behind this year’s historic race. They will be present on the day to cheer on all Comrades athletes. The two Shauns shared their thoughts on Comrades 2010 with Modern Athlete.

THE CRICKET HERO
“It was never an option to run the race – that would be far too great a challenge,” chuckles Shaun Pollock. “But I figure that if I am there to support on the day, then at least I am doing my part for the sport of road running as well as charity!”

Shaun (36), or ‘Polly’ as he is affectionately known, retired from all forms of cricket in 2008. He is currently involved with various appearances and does some Master of Ceremonies work. Since retiring he has decreased his training regime, focusing more on family time and business engagements. “I still work out and will always be interested in all sports, so I think it will be nice to watch this spectacular sporting event as opposed to competing in it. I am looking forward to cheering everyone on from the VIP area for once!”

Shaun’s father, Peter, has taken on several Comrades Marathons. “So I suppose there is some pressure for me to compete in order to rise to the challenge! But, in all seriousness, there is no way that one can compete in a race of this magnitude based purely on proving a point. That alone would not be enough to get you through even the first two hours of the race! The Comrades, and those who compete in it, are truly on a different scale. I am looking forward to being a part of it, and I absolutely will be out and about on the day, spurring each athlete on.”

Maybe one day he will rise to the challenge and take on the mighty Comrades, but for now Polly is happy to be a supporter!

THE SOCCER LEGEND
“Comrades is an incredible race, and I have the upmost respect for all those even attempting it. I would feel no shame were I unable to complete the race, but instead great pride in even attempting,” says Shaun Bartlett, who is retired from all forms of soccer. He is currently contracted to SuperSport as well as ESPN for the FIFA World Cup™ 2010. “I am thoroughly enjoying my ‘retirement’, and filling my time with a series of new sports is keeping me fresh and interested,” says Shaun, who recently competed in the gruelling eight-day ABSA Cape Epic Cycle Challenge – a race consisting of over 700km of mountain biking throughout the Cape.

“I thought I had done well just to finish the Epic, but I know that Comrades is an even more challenging event – one which I am not yet ready to take on! I am looking forward to joining Polly on Comrades day and I hope that we can assist those struggling to dig deep and keep putting one foot in front of the other.”

“As professional athletes, we have all been through times when we honestly thought that we could not go on – whether in the gym, on a training field, or during the game. Sometimes we were injured, but quitting was not an option – and for that reason, I am looking forward to helping whichever athletes need it on the day. I will be there in full spirit, willing them not to quit and to keep pushing.”

Shaun loves spending time with his family and has three active boys. “I often feel like I have run the Comrades at the end of a weekend! Knowing how hard the Comrades runners have trained for this race, and balancing that with a family as well as a job is amazing and I respect each athlete who is going to take to the start on 30 May.”

“My wish for this year’s race is to have the lowest injury rate ever. I know that there is nothing worse than training so hard, being so prepared, then getting injured within the first few minutes or hours of the competition. There can be no greater heartbreak than sitting on the sidelines. I would like to wish each athlete the very best of luck, for one needs luck if you are not to be injured!”

Look out for the two Shauns at the Toyota water points or in the Toyota hospitality suites!

For many of us, the long-awaited Comrades Marathon will soon be over. Months of hard training have taken their toll on our bodies, both mentally and physically, and many of us are looking forward to the off season. However, now is the time for vital recovery, but many of us stop exercising, or we don’t follow a specific eating plan, which leads to unwanted weight gain. Putting a nutrition plan in place to aid in optimal recovery and help with weight management, could make the winter months that much easier to get through. – BY CHRISTINE PETERS

BALANCE THE SCALES
Not sure how to eat to ensure maximum recovery and minimal weight gain? Use the following as your guide.

• Carbohydrate – Despite a reduction in training during the off season, your calorie intake should still consist primarily of carbohydrates, as these are an immediate and primary source of fuel for the muscles and brain. Between 50-60% of your total calorie intake should consist of carbohydrates. Choose wholegrain breads, high-fibre cereals, wholewheat pasta, brown and wild rice, baked potatoes, fruits and starchy vegetables, dried beans and lentils.
• Increase your vegetable intake – Replace some of the starch you used to eat with lower carb vegetables such as broccoli, cauliflower, peppers, marrow, spinach, salads, squash, etc. Vegetables contain more fibre, which helps you feel full.
• Protein – Most people eat more than three to five times the amount of protein they need. On top of that, some protein food sources are high in fat. Protein should comprise 10-20% of your total calorie intake. Cut visible fat from meats and choose lean proteins such as skinless poultry, non-fried fish, skim milk and eggs.
• Fat – Fat contains more than twice the calories per gram that carbohydrates and proteins do. Less than 25% of your daily calorie intake should come from fat. Choose small amounts of cooking oils, spreads and salad dressings, and mostly unsaturated fats like extra virgin olive oil, avocado, olives, seeds, etc. Essential Omega-3 fats are found in oily fish like salmon, fresh tuna, mackerel, herring, pilchards and sardines and should be eaten at least two to three times a week.

TIME TO EAT?
To maximise your metabolic rate, ensure that your meals are no more than five hours apart. Eating three meals with one or two snacks daily will keep your metabolic engine cranking. Try some of these easy meal suggestions:

• Swap sandwiches for soups, which are nutritious, filling and often low in calories.
• Use beans and lentils instead of meat in stews, soups and casseroles.
• Drink herbal teas to increase your water intake.
• Make a little extra when preparing meals and store it as a healthy ‘grab and go’ option.
• Take the time to keep a detailed food and exercise diary every now and again, so that you can monitor patterns of your current eating behaviour.
• Don’t forget to drink; aim for about 30-35ml per kg body weight per day.

Also, choose an age and/or gender-specific standard multivitamin (i.e. no more than 200% of the daily value for each individual nutrient).

KEEP ACTIVE
As little as 30-60min of daily activity will help keep your weight in check. For longer duration exercise (60min and more), low to moderate intensity (50-60% VO2 Max) is recommended to burn fat, however higher intensity exercise (65-70% VO2 Max) is more effective for weight loss.

POST COMRADES RECOVERY NUTRITION TIPS
With Comrades being the ultimate goal for most runners, we don’t need to refuel and replenish to the same degree as if we were running the very next day. Nevertheless our nutrition is still important when it comes to optimal recovery after such a huge event.

Recovery nutrition focuses on three areas:
• Restoration/refuelling of muscle and liver glycogen stores.
• Replacement of fluid and electrolytes lost in sweat.
• Regeneration, repair and adaptation processes following catabolic stress and damage caused by exercise.

Up to five hours after an endurance event, the muscles and liver have an increased ability to manufacture and store glycogen. Intermediate to high GI carbs are most effective as they release glucose into the bloodstream at a faster pace than low GI carbs. Also consuming a small amount of protein helps to repair damaged muscles.

Rehydration is an immediate priority as fluid deficits can have an effect on recovery and an increased risk of stomach upsets, potentially limiting athletes’ ability to ingest nutrients. Weigh yourself before and after your race and see how much weight you have lost. The amount you have lost plus 500ml is generally what you need to consume after the race. Lighter and slower athletes have a higher risk of over hydrating, which can be very dangerous in terms of low sodium levels in the blood, and can lead to death.

PRACTICAL TIPS
• Aim for 1g carbohydrates per kg body weight (50-100g with 10-25g high-quality protein) within the first hour after the race, e.g. 250-350ml liquid meal replacement, 250-350ml fruit smoothie, most sports bars (check label), 500ml low fat milk, sandwich with meat filling and a large fruit, 800-1 000ml sports drink with PeptoPro (protein peptide supplement) added.
• Repeat this after an hour or until normal meal patterns have been established.
• Avoid alcohol immediately after the event as it interferes with recovery.

If Bruce Fordyce is the undisputed Comrades King after winning the race nine times, then South Africa has a new ‘royal’ following Ernst van Dyk’s record-breaking Boston win in April. – BY SEAN FALCONER

Between 1990 and 2000, Irish wheelchair racer Jean Driscoll won Boston eight times, which made her the most decorated winner in the world’s oldest standard marathon. That record no longer stands, though, because in this year’s 114th Boston Marathon, Ernst van Dyk went one better. But he almost missed out on his ninth victory. First, he only just made it to the USA before all northern hemisphere flights were cancelled due to the volcanic eruption in Iceland, and then he had to race harder than ever for the win.

“If you can get away in the beginning at Boston, they can’t see you anymore and start thinking of second, so I gave it everything I had, but the guys worked together and at 20km they got me,” says Ernst. With 7km to go, he found himself trailing great friend Krige Schabort by almost a minute. “I put my head down and sprinted as hard as I could, and with 2km to go, I caught him. With 450m to go I went around him and started my sprint.”

Ernst won in 1:26:53, with Krige, a two-time Paralympic marathon podium finisher for South Africa, coming in four seconds adrift for his seventh Boston runner-up position. Ernst says it was the hardest race of his life. “I don’t know of anybody in my sport that’s ever come back from a minute down with 7km to go.”

LONDON DEFLATION
Six days later, having only just made it to the UK once flights were resumed, Ernst was forced to settle for sixth in the London Marathon. “They’ve had a really hard winter and the roads have been shredded by ice, which made it an expensive day for tyres – 32 of the 40 wheelchairs got flats! My front tyre went after just 5km. We can change a back tyre in three minutes, but you have to get out of the chair to change the front, so while it slows you down, you just keep going.”

MISTER INCREDIBLE
Ernst has represented South Africa at five Paralympics since 1992, winning one gold, two silver and three bronze medals. He also won double gold in the 2007 Hand-Cycling World Champs, and brought home silver and bronze in 2009. He was the first athlete to break 1:20 for the marathon and currently holds the world record of 1:18:27 (Boston, 2004). He’s also won the New York, Los Angeles, Paris and Seoul Marathons, amongst others, and was the 2006 Laureus Sport Star of the Year.

He was born with under-developed lower legs, which were later amputated below the knees and today he wears prosthetic legs. The 37 year old lives in Paarl with his wife and 19-month-old daughter, and works as Head of Events at the Stellenbosch University Sport Performance Institute. He also runs his own company, Enabled Sports, catering for the gear needs of disabled athletes.

Ernst says he’d love to do the Ironman, but his SASCOC contract doesn’t allow any high-risk sports prior to the London 2012 Paralympics. “I don’t mind, though, because we finally have government support on par with overseas countries and I’m well looked after.” Therefore, from June until August he will focus on hand-cycling, which he says is great for upper body strength work, building up to the World Champs in Canada. “After that I’ll go back to the chair for the Chicago and New York Marathons, and next year I’ll follow the same programme, which will include going for a tenth win in Boston.”

Go to www.modernathlete.co.za and click on the video section to see more of Ernst.

Records are made to be broken and he won’t feel bad if his record for the Comrades ‘down’ run is broken this year. The question is: will it happen in the 85th running of the Comrades? It is highly unlikely, speculates Leonid Shvetsov, Comrades record holder of the ‘up’ and ‘down’ races. Modern Athlete spoke to Leonid about Comrades 2010, his life in Russia and whether we can expect him back on African soil anytime soon. – BY MICHELLE PIETERS

Leonid Shvetsov has definitely left his mark on the Comrades Marathon. In 2007 he smashed Bruce Fordyce’s long standing down record of 21 years, crossing the finish line in 5:20:41. The tall Russian followed it up in 2008 when he beat Vladimir Kotov’s eight-year-old ‘up’ record, coming home in 5:24:47. On top of that, Shvetsov was the Russian marathon record holder for ten years before an athlete, coincidentally one that he coached, broke the record. “I was by no means sad! Records are meant to be broken, sooner or later. It was great that my record was broken by a runner that I coached,” says Leonid, who retired from competitive running last year. 

BREAKING THE COMRADES RECORD
“It took a tremendous effort to break both records.” Leonid explains. Friends asked Leonid how he managed to break the ‘down’ run record by such a large margin (over three minutes). “I told them running is not high jump or pole vault, where you can add just 1cm each time! Comrades is extremely unpredictable, and even when I knew I had time to spare on my way to breaking the record, I still kept a fast pace.”

IS MUZHINGI THE MAN?
Is 33-year-old Zimbabwean Stephen Muzhingi, winner of the 2009 Comrades in the second fastest time (5:23:10) in history, the man to break Leonid’s record?

“So far only Stephen has come close to my time. He also beat the old record set by the great Bruce Fordyce. But with all respect to Stephen, he still has almost three minutes to cut from his time! Last year he struggled a lot towards the end of the race. I think it’s unlikely the record will be broken soon.”

Stephen definitely has the most potential. “The hardest part for Stephen will be if he is on his own for a prolonged part of the race (like I was in 2007). That adds another difficulty. Last year I tried to go for the record again, but when I was on my own, I started to lose ground and in the end lost the race. No matter what results were achieved prior to Comrades, the race on the day will show who is who. One thing is for sure, the mental and physical both count equally on the day,” says Leonid, who has completed 44 marathons and run in two Olympic Games.

BEHIND THE SCENES
Leonid is a family man who loves being with his wife and children. He owns a car service and repair workshop, which he became involved in just before his wedding. “I acquired a Soviet-made limousine from 1954 and decided to turn it into our wedding car!” This was the start of his interest in repairing cars. Today the business is flourishing.
 
Leonid is also involved in internet coaching for high-profile athletes. Many would ask how effective it is to coach elite runners over the internet. “I agree that it takes a coach’s personal attention to provide a quality training programme. But my experience showed that if a person is highly motivated and organised, his or her cooperation with me can be productive. I have worked with a few world-class athletes who performed well. Amongst them are Lidya Grigoriyeva (winner of LA, Boston and Chicago Marathons) and Irina Timofeyeva (winner of the Hamburg and Shanghai Marathons and seventh place finisher at the Beijing Olympics).”

He currently coaches five runners in Russia who could be considered world class. The men’s PB marathon times range from 2:07 to 2:11 and the women’s from 2:28 to 2:32.

These days he does not take training too seriously. In fact, when the snow began to fall in Russia in December, he did not run for four months! “I did cross-country (some call it Nordic) skiing once or twice a week, partly because of my three kids. They want to be with ‘Daddy’ every minute. I can’t say I miss hard training, but I do sometimes still run at a good pace, though that pace is still not even close to what my competitive speed used to be!”

COMRADES ADVICE
• Run your own race.
• Novices should never give all they have at any stage of the race. “The easiest two of my five Comrades were the ones where I set records. I was well-prepared, but I also only started struggling in the last 10km. The first half of both races felt like an easy training run! I was literally jogging, and that’s how anyone should feel in order to run an even pace.”
• No matter who you are, the distance will always get to you at some stage. “To me the hardest part was the last 7-8km. I tried to get over it by telling myself that everyone’s hurting, but maybe I am suffering the least!”
• Approach the ‘down’ run differently. Run the downhills in the first half at a more relaxed pace. “If you overload your legs (especially your quads) in the first half, the last 25-30km will be torture.”
• The most important thing is to think positive! “That is not as easy as it sounds. Practice being positive prior to the race.”

FUTURE PLANS
“My number one goal is to live in a happy and healthy family, raise good kids and be friendly with the world around me! I also want to concentrate on my coaching.”

Leonid says it is very possible that he will return to Comrades one day. “Very few races in the world are supported and watched like the Comrades. I would love to find myself in a Comrades atmosphere at least once more time.”

 

This is not an article about the many hours of training that you require before you attempt a triathlon, or the massive sacrifices that you need to make. This is a story about how, in the space of one minute, nine months ago, my life forever changed course. I am an Ironman.  – BY GREG KOCKOTT

The 8th of July was our centenary old boys’ dinner and after a good evening of dining and drinking, the conversation turned to how two of the guys I was at school with had completed their first Ironman in PE two months prior. Under my breath and with the courage of Rob Roy, I said, “I wouldn’t mind doing something like that one day.” That was the standard non-committal response to most things that were never really going to be done. Or it was until one of my mates said, “I bet you can’t.” 

That was the beginning of the most unbelievable journey of my life.

START OF AN INCREDIBLE JOURNEY
The reality of the situation is that if I was Chris (the guy I took the bet with) and I had the opportunity to make a R10K bet with someone who, at that stage, looked like me, I would have taken the bet too. That’s the scary bit. On the 8th of July last year I could not have run 1km. I was 30kg heavier than I am now and was on the verge of some serious health problems. I had no idea what was in store for me in the coming months.

I called up Ironman finisher and friend, Rowan Dancer, told him about my bet and we hit the gym. My days were consumed with early morning spinning classes and running on a treadmill in the evenings. This challenge would bring forth a whole bunch of firsts for me, and before long I started seeing results. I could now make it to the end of my road and back without stopping, and eventually around the 4km time trial track in Sunninghill.

Then I did the Energade Series, which seemed daunting at the time (600m swim, 20km cycle and a 5km run), followed closely by my first 10km race (I nearly died) and my first 15km. Then, shortly after the December holidays, it was Ironman 70.3 (1.9km swim, 90km cycle and a 21.1km run).

THE REAL DEAL
It was then that the real training started, and we spent the next four months turning ourselves into finely-tuned endurance athletes. Our conversations were consumed with how far we cycled, our run splits and our nutritional plans for race day. Before I knew it January, February and March came and went. We had covered enough distance to get from Johannesburg to Cape Town and back… twice! I was ready.

As the sun rose over Port Elizabeth on the 25th of April the realisation hit me that this was again going to be a day of firsts. Ironman is as much a mental challenge as it is a physical one. It’s once you’ve already been on the road for six hours with the knowledge that you still have another six to go, that the race really starts. No one can prepare you for the long hard conversations you are going to have with yourself 150km into the cycle when your legs are sore and your saddle is perfectly imprinted on your rear end. Take note of the motivational sticker on my bars (a Google search for ‘HTFU’ will do a good job of explaining the concept).

THE RACE WAS ON
We suited up, dropped our swim bags off with loved ones and supporters and stood on the beach looking into the Indian Ocean as the sun rose over Port Elizabeth. The African tribal drumming sent chills down my spine and before we knew it, the cannon sounded. The race was on. The sea was choppy but the swim was good and an hour and 20 minutes later, I found myself out of the water and kitting up for the cycle. The first lap was great, new course, new experience, and new friends. Cycling can be quite a lonely affair as it’s a non-drafting event (you’re not allowed to ride in a bunch). What this really means though is that you are going to be doing a whole lot of soul searching. The second lap was the worst for me. It’s the middle of the race and you undoubtedly will start questioning yourself. The third lap was tough, but awesome. It was the last time I would have to see the cycle course and it meant that I was over the halfway mark.

THE RUN OF MY LIFE
What really makes Ironman such an awesome event is the support you receive, not just from friends and family but also from every single one of the thousands of people lining the course. The run, although definitely the toughest part of the race, was also the most incredible part. I had the run of my life and ended up running my 42.2km with a builder, a farmer and a doctor. I caught Theunis, the doctor, at the start of our third lap, 28km into the race and we just clicked. He was keen to break the 13-hour mark and so was I. We did a great job of spurring each other on. We picked up the pace and ran the last 14km like men possessed. This was also the first time, since the cannon went off, nearly 11 and half hours earlier, that we started thinking about crossing the finish line. We were going to become Ironmen!

BECOMING AN IRONMAN
As we headed past the last water station, only 600m from the finish line, Theunis gestured for me to run ahead. The only advice I can give to you at this stage of the race is to clean yourself up at the last water station. For your supporters and family’s sake, get rid of the last 11 hours of food, sweat, solidified salt and dirt. It’s the last 600m of Ironman that will get me back there next year. There aren’t too many achievements in this world that will give you the high that crossing the finish line at Ironman will. That’s the truth. 12 hours, 43 minutes and 30 seconds after the cannon sounded on the beach with the sun rising in the background, I was an Ironman… and now I’m addicted!

WHAT’S NEXT?
Well, I’m hooked. Not just on Ironman though but on the other extreme adventures this world has to offer too. I spent a lot of my time training with a group of guys who formed part of Lifestruck, a bucket list company, whose mission it is to provide a platform for people to inspire other people by sharing their stories. I’d like to, through Lifestruck, coach a few like-minded individuals through their own Ironman journeys. It’s been inspiring working with such a motivated crew who had a great deal to do with my success. I look forward to giving back to the people who selflessly gave to me.

From a sporting perspective, the next big event for me is Southern Storm in September, a six-day, staged, full service, off-road duathlon featuring mountain biking and trail running that traverses some of the most spectacular natural and wilderness regions in Africa. On day one we run the entire Otter Trail, normally a five-day hike. I can’t wait.

They were the champions of Comrades 2009, winning one of the most gruelling ultra distance events in the world. Most of us look at them in awe and often wonder how it’s possible to run at such speeds over such a distance! In the women’s race the well-known and loved Russian twins have dominated on African soil, taking Comrades glory six times between them. And though anything can happen on the day, most expect them to win again this year. The only question the running community is still asking is, which twin will enter the stadium first? In the men’s race a Zimbabwean ran to his first Comrades victory last year, setting the second fastest Comrades time in history. Many predict a second win from him this year. Modern Athlete has the inside scoop on what makes the 2009 champions, Elena and Olesya Nurgalieva and Stephen Muzhingi, tick. – BY MICHELLE PIETERS

 

DOUBLE TAKE

Elena and Olesya Nurgalieva have won their way into the hearts of many South Africans. With their trademark running style, red bobbing ponytails and friendly smiles, they have become something of a Comrades tradition. The limelight of it all has certainly not gotten to their heads. Anyone who has ever met them will tell you the twins are not only super fast, but also super cool, fun to be with and very humble. They can often be seen strolling around at the Comrades Expo enjoying the sights with the thousands of other ‘normal’ runners. They are always happy to stop for a chat (though their English is limited) and a photo opportunity.

 

FROM HUMBLE BEGINNINGS…

Elena and Olesya were born on 9 January 1976 in Bolshoi, about 300km outside Perm in the West Ural. For the first three years of their lives they lived with their parents in their grandmother’s house before moving to a two-bedroom apartment. At the age of ten, the family moved to a farm where their parents still live today. They have an orchard and keep sheep, pigs, geese and cows, as well as the dogs and cats the family all loves.

 

The twins have more than just sporting talent; they excelled at both primary and high school. After school they attended the Perm University from 1993-1998, where they studied towards a biology degree. And on top of that, they studied part time towards a physical education degree (2000-2003).

 

SPOTLIGHT ON SPORT

The twins’ sporting career started at the tender age of 12 when their father became their cross-country skiing coach. “Every day after our school we played sport and in winter we participated in local competitions on weekends. We often won!”

 

Vying for the position of second on their list of beloved sports were volleyball and basketball, which they played twice a week after school, in addition to their skiing lessons. “I was captain of our school team and we also participated in local competitions. We were very energetic girls,” says Olesya.

 

They continued cross-country skiing throughout university, though due to their demanding studies they could not spend as much time on this activity as they would have liked. In summer they ran to stay fit. “We did not really have money to buy good ski equipment. If you wanted good results in cross-country skiing, you needed good-quality, warm clothes, boots, many pairs of skis and ski poles. I beat my biggest competitor in running races in summer, but not in winter because she had good skis,” Olesya explains.

 

In September 1998, after a running race, they met their running coach, Sergei Popov and his wife, Elena. “He offered to coach us and we agreed.” Unfortunately the Popov couple had family problems and the twins were left to train on their own for two years. They resumed their training with Sergei between January 2002 and 2006.

 

COMRADES QUEENS

Their first Comrades came in 2003, and Elena walked away with victory in a time of 6:07:47 followed by her sister in 6:12:08. “That was the first time we realised we were good at ultra marathons!”

 

The twins have dominated the race over the last six years. Elena has won Comrades four times and has placed second twice. Olesya has won twice and placed second three times.

 

The sisters have repeatedly said there is no jealousy between them and no, they do not plan beforehand who is going to win the race! Whoever is strongest on the day takes the crown!

 

The sisters love Two Oceans and Comrades, but prefer Cape Town to Durban. After every Two Oceans race they are out and about sightseeing. They love Table Mountain, the Waterfront and going to the beach! And don’t think Comrades exhausts them to such an extent that they go to bed early. They usually party the night away! When not running they love going to the movies and spending time with family on the farm in Russia.

 

Can they make Comrades 2010 their own again? Most people would bet their Comrades medals on it!

 

 

ON THE CLOCK

 

Comrades        Elena    Olesya

            2003    6:07:47 (1st)     6:12:08 (2nd)

            2004    6:11:15 (1st)     6:20:32 (4th)

            2005    6:12:19 (3rd)    6:10:40 (2nd)

            2006    6:09:24 (1st)     Did not run

            2007    6:10:32 (2nd)   6:10:03 (1st)

            2008    6:14:37 (1st)     6:15:52 (2nd)

            2009    6:13:14 (2nd)   6:12 (1st)

 

THE ZIMBABWEAN SUPERMAN

Last year, on his way to Comrades victory (5:23:10), 33-year-old Zimbabwean Stephen Muzhingi thought of only one thing: a Nissan bakkie that was promised to him by his coach Cliff Chinnasamy, also known as ‘The Terminator!’

 

This motivated him more than the prize money, say sources close to Stephen. Also, he belonged to a relatively small club (Formula 1 Athletic Club) and wanted to make them proud, especially after some bigger clubs gave him the cold shoulder.

 

Stephen has made clear that not only does he want to win Comrades this year, but he would like to break Leonid Shvetsov’s ‘down’ record of 5:20:49. “I think the record can be broken and every competitive athlete wants to break it. So I would be lying if I said I wasn’t going for it. Let’s see what happens!”

 

STARTING OUT

Stephen was born on 17 October 1980 in Gutu, Zimbabwe, and grew up in a rural area called Chivhu. He stayed with his uncle, Esau Magwaza, one of Zimbabwe’s top long distance runners. When he went to secondary school he stayed with the school headmaster, Mr Mlanga. “I was a good 5000m and 3000m runner at school and later became a well-known distance runner because I was also running more than 50km while still at school.”

 

After school Stephen joined the Airforce of Zimbabwe Athletics Club. Two years later he joined the ZPR Support Unit Athletic Club for which his uncle ran. In this time Stephen worked as a barber. “When my uncle died, I thought twice about life. My life was hard. In 2004 I came to South Africa because I heard about the Comrades Marathon. My very first Comrades was tough because I was a novice. When I ran Comrades in 2005 and finished in 6:40 my coach realised that I could improve. Running changed my life,” says Stephen, who is described by most of his friends and those who have worked with him as humble, motivated and easygoing.

 

THE 2010 DREAM

Stephen is happy with his training and fitness level this year. He used Two Oceans as a tester to compare himself to other Comrades competitors. “I trained six days a week, with various sessions including speed work, speed endurance, strength and distance.”

 

Has he trained any differently this year? “That should be a secret!” he says. “My coach didn’t change much, but we included more quality sessions. Last year we trained in a certain way as we had different objectives. The aim was to win Comrades, and obviously with Leonid Shvetsov being in the race we had to plan and train to beat him. Now I am the defending champion so we had to change our training slightly to defend the title. I feel good and probably stronger than last year. Anything is possible on the day and all I can hope for and say is that I will do my best to achieve the best possible result.”

 

When asked who his greatest competitors are this year, Stephen chuckles, “All 23 000!” He adds that runners such as Fusi Nhlapo, Prodigal Khumalo, Bongomusa Mthembu and Marko Mambo are the ones to keep an eye on.

 

He finds that the first half of Comrades is always the hardest. “Every time I run the down run, it takes time to get into the race. Last year I ran 2:43 for the first half and ran the second half a lot faster!” He prefers the up run and says the down run is much harder as your body takes a much bigger pounding. Your feet hit the road harder as you go down Fields Hill.

 

ADVICE FROM THE MASTER

Stephen advises novices to use their first Comrades to see what it is all about. It is also a good test to see what they could be capable of in their second Comrades. Most importantly novices should enjoy the race.

 

“Experienced runners know what they need to do. Each time you run Comrades try and better your time, but don’t overdo it on race day. Rather start slower and keep some energy and strength for the second half of the race,” Stephen explains.

 

And the most important things? Everyone should have fun, keep hydrated and run within themselves. No one should run at a faster pace than they are used to. “Remember you can’t win the race in the first half, but you can lose it in the first half.”

 

SIGHTS SET ON THE GOLD

Last year he visualized a bakkie on his way to victory. This year he is running to defend his title and for pride. “This year I want to show people that I am not a ‘one hit wonder’. And although I run for a small club, I want to prove that you don’t have to run for a big professional club to be the best.”

 

Another motivation is his wife and child who will be waiting at the finish this year. “I want to make them proud and want them to experience the day with me. My ‘extended’ family will also be there. They are my team mates, who I live with, and my coach who has always believed in me and treats me as if I am part of his family.”

 

Stephen would love to be involved in coaching one day when his running career comes to a close. But for now he can’t wait to get to the start line of Comrades 2010. And what is he most looking forward to on the day? Like all of us: the finish!

 

ON THE CLOCK

 

Year     Time     Place

            2005    6:40:37 115th

            2006    6:24:26 51st

            2007    5:40:11 7th

            2008    5:39:40 3rd

            2009    5:23:27 1st

 

All runners have personal goals when they run a race, whether it is to finish in a certain time or to just get to the finish line before cut off. Modern Athlete spoke to four athletes about their goals for Comrades 2010.

My First Comrades
Reinata Thirion, Run/Walk For Life, Cape Town

When did you start running and what inspired you to start?
February 2005. I needed to get out of the rut I was in, to meet new people, and the washing machine had started shrinking my clothes! Since I didn’t have time for both exercise and socialising, I joined Run/Walk for Life and combined the two.

What draws you to Comrades?
The challenge.

What is your goal time and what training have you done?
11:30 would be great. Loads of long runs with hills, and back-to-back weekend runs.

What were some of your PBs this year?
I ran a PB at the Cango Marathon in Oudtshoorn, finally breaking the 4:30 barrier.

Do you follow any special eating programme?
Although I’m not a vegetarian, a lot of my meals are. I avoid fried foods and most of my meals are pretty much fat-free. Before a long race I eat more carbs. I’ve got a weak spot for sweet stuff though.

What is your race plan for the big day?
It’s hard to say since it’s the first time. I will focus on not going too fast while I’m still feeling fresh, holding back in the first half, taking frequent walk breaks, and making sure I drink enough.

Are you nervous?
Not yet, but I will be! I don’t think it has sunk in that I’m running Comrades yet.

What are you most looking forward to?
The last kay… crossing the finish line… phoning home to say I did it!

What do you plan to do after the race?
Definitely a long soak and food! I’ll take a week or so off running, then enjoy running without any particular goal for a while, before focusing on the next one

Any words of advice for anyone considering taking up the sport?
Don’t do too much too soon. And always make sure you enjoy it.

 

 

Going for Bronze
Marijke Greveling, Nedbank Bloemfontein Achilles AC

When did you start running and what inspired you to start?
I’ve been running for 35 years. I always watched Bruce Fordyce and thought I’d like to run Comrades one day.

How many Comrades have you completed and what draws you back?
Four. I love the race. I said in 1988 that I wanted to run it in 1995, but people told me a woman should wait till she is 30, so I waited and ran the big one in 2000.

What time do you hope to finish in this year?
Under ten hours.

Is there anything you would do differently this year compared to previous races?
I don’t think I have done enough kilo’s this year. At Om Die Dam, from 43km, it felt like my legs just couldn’t go anymore.

What type of training have you done in your preparation for Comrades 2010?
After the last Comrades, I started running again at the end of September. In January I picked it up and now I’m doing the big mileage, averaging up to 80km a week.

What were some of your PBs this year?
I qualified with a 3:55 marathon.

Do you follow any special eating programme?
I eat normal healthy food, with pasta and an energy drink for carbo-loading. In the mornings before a training run, I eat bread with peanut butter because I struggle with my blood sugar levels.

What is your race plan for the big day?
Generally I start slowly and finish fast. I did this in 2000 and 2005 and had good runs, whereas in 2002 I walked most of the second half.

Are you nervous?
Yes, because I struggled when I went further than 42km at Om Die Dam.

What are you most looking forward to?
The support along the route.

What do you plan to do after the race?
I am going to rest for a few weeks only, as I want to run a good time at the Masters Marathon in East London in September.

Any words of advice for anyone considering taking up the sport?
Build up slowly – don’t run too many kays, too quickly.

 

 

The Elusive Bill Rowan…
Sonette Nell, Overkruin Athletics Club, Pretoria

When did you start running and what inspired you to start?
In May 2007. I woke up one morning and had the urge to go for a jog. My husband and children are my inspiration.

How many Comrades have you completed and what draws you back?
Two. The challenge and the atmosphere; it is the most amazing race I have ever run.

What time do you hope to finish in this year?
8:45.

Is there anything you would do differently this year compared to previous races?
I would have a better race strategy.

What type of training have you done in your preparation for Comrades 2010?
Hills, speed work, distance and strength training.

What were some of your PBs this year?
I ran my qualifying race in 3:38 at Elands Valley.

Do you follow any special eating programme?
Yes, I eat very healthy. You are what you eat!

What is your race plan for the big day?
I am going to run according to my splits.

Are you nervous?
Of course!

What are you most looking forward to?
To hanging my Bill Rowan medal around my neck.

What do you plan to do after the race?
To work even harder towards my next Comrades.

Any words of advice for anyone considering taking up the sport?
Be enthusiastic about the sport and enjoy it! It is hard work, but worth the sweat.

 

 

Going for Silver
Stefan Wilmans, Westville Athletic Club, KZN

When did you start running and what inspired you to start?
In January 2002. I went to the gym for a couple of years but got bored. I wanted to compete in a sport. My wife suggested we join a running club since we enjoyed doing the fun runs that were hosted on the beachfront once a month.

How many Comrades have you completed and what draws you back?
Six. That elusive silver medal and getting my permanent number draw me back.

What time do you hope to finish in this year?
Sub 7:30.

Is there anything you would do differently this year compared to previous races?
In training I would run more quality sessions and rest more before race day. 

What type of training have you done in your preparation for Comrades 2010?
I train six days a week with two days of double sessions. A typical training week consists normally of one hill session (ten 300m), one track session (five 1200m) with a 1min slow jog between sets and one pyramid track session (two 1200m, two 900m, two 600m, with 1min slow jog between sets). I also run one cross-country session of 8km. In between the quality sessions I run 10-12km easy road running. On the weekends I do a slow run of 25-30km if I’m not doing a race.

What were some of your PBs this year?
I have not done any PBs this year. I ran the Buffalo Marathon in East London hard and finished in a time of 3:06. 

Do you follow any special eating programme?
I eat fruit at least once a day and drink a lot of fruit juice. All the training makes me crave Chelsea buns and doughnuts!

What is your race plan for the big day?
I am going to make sure I am rested and carbo-loaded. I want to get to halfway in at least 3:45, but not faster than 3:35. I want to use the downs in the second half to make up some time.

Are you nervous?
Not at the moment but I’m sure I will be on race day. No matter how many times you have run Comrades, when you line up at the start you think of the long road ahead and you wonder if you have done enough.

What are you most looking forward to?
Crossing the line and getting my elusive silver medal.

What do you plan to do after the race?
Rest for at least two weeks and then start getting into things again with comfortable running. My next goal will be in September: Mont-Aux-Sources 50km Mountain Challenge.

Any words of advice for anyone taking up the sport?
Start slow and do short distances before moving on to longer distances. Don’t do too much too soon and do not run Comrades in your first year of running!